Thursdays I strength train at the gym. I have enough workouts from my time with Kelly that I can pick & choose which one to do. But Wednesday evening Kelly emailed me a special workout to do on Thursday. Oh man! You're killing me Kelly. She said it was shorter than normal since I would be incorporating some sprint work on the elliptical. I really need to read between the lines better. If I had done so I would have read the words "more intense". Yes, the workout was shorter in exercises and sets, but it was way more intense! I made it through by telling myself it would be worth it in the end. Also, as Kelly knows, there is no way I'm going to quit or admit a workout is too tough. At the end, after I'd recovered a bit, I felt awesome. Thank you, Kelly.
Also on Thursday I visited my podiatrist about my ankle. Her conclusion is that I sprained the ankle in the plain where I walk (vs. the plain where I run. Did you know that your foot had these 2 different plains?) She prescribed an anti-inflammatory medicine along with wrapping the ankle, and ice after exercise. She recommended keeping it wrapped all the time for about a week, then wrapping it after running for another 2-3 weeks. She also said that for the next week I should ice my ankle after I run. She explained that I could do any exercise that didn't cause pain but if any movement caused any discomfort I shouldn't do it. That eliminated step ups at the gym and yoga. Boo-hoo. No yoga for about a month.
Friday I went back to the gym and worked out on the elliptical machine for 46 min. I went at a brisk pace (150 strides/min) for 15 minutes then did 10 minutes of sprints followed by 20 minutes at the previous brisk pace. The sprints were 30 sec. as fast as I could go (200+ strides/min), followed by 30 sec. of recovery. My legs were quivering when I stepped off the machine, but I was surprised at how I really felt like I had worked hard.
And now, Saturday's LSR:
Time: 1:12:25
Distance: 6.0 mi.
Pace: 12:04 m/mi
Time of Day: 9 a.m.
Weather: 53°F.
What a great day to run! The sun was shining and there was the tiniest cool breeze. Not a cloud in the sky. The temp was awesome!
But, alas, it was a hard 6 miles. I had 3 or 4 short walks to get through. They were all on hills or inclines so that made me feel a bit better. And another obstacle was that my left hamstring really tightened up on me. I've never had that happen and I'm going to talk to The Coach about how to deal with that on a run. (She's off yachting in the Caribbean right now. Lucky her!) But the good thing is I made it the entire 6 miles AND, I'm looking forward to my next long run which will be Wednesday and 7 miles. (I have to rearrange my training this week due to an ASG Conference next Saturday.)
Showing posts with label planning. Show all posts
Showing posts with label planning. Show all posts
Sunday, April 8, 2012
Monday, August 23, 2010
Restart
Distance: 2.21 mi.
Time: 25:55 min.
Pace: 11:45 (m/mi.)
Time of day: 6 a.m.
Weather: 65°F, less humidity, nice breeze--a great morning to run!
I printed off the original running plan from January of this year. In the first 3 weeks I run a maximum distance of 3 miles. That sounds so good to me. I'm not sure why, but I need the security of a written plan telling me it's o.k. to only run 3 miles. I let out a big sigh of relief as I put the schedule on the fridge.
I also decided to not run the Lewis & Clark half marathon in October. I heard about a 5k run on 09/26 that benefits ovarian cancer and I'm going to participate in that. I have long had a small nagging voice inside urging me to be involved in ovarian cancer efforts. I have a direct connection to the disease; my mother died of it about 25 years ago. I will be running a more manageable distance plus helping out a worthy cause.
Time: 25:55 min.
Pace: 11:45 (m/mi.)
Time of day: 6 a.m.
Weather: 65°F, less humidity, nice breeze--a great morning to run!
I printed off the original running plan from January of this year. In the first 3 weeks I run a maximum distance of 3 miles. That sounds so good to me. I'm not sure why, but I need the security of a written plan telling me it's o.k. to only run 3 miles. I let out a big sigh of relief as I put the schedule on the fridge.
I also decided to not run the Lewis & Clark half marathon in October. I heard about a 5k run on 09/26 that benefits ovarian cancer and I'm going to participate in that. I have long had a small nagging voice inside urging me to be involved in ovarian cancer efforts. I have a direct connection to the disease; my mother died of it about 25 years ago. I will be running a more manageable distance plus helping out a worthy cause.
Monday, August 16, 2010
Running Shorts, Oh How I've Missed You!
Distance: 2.52 mi.
Time: 30:34 min.
Pace: 12:04 mi/min.
Time of Day: 6:15 a.m.
Weather: 70°F, but lower humidity.
Finally a break in the heat & humidity. I haven't run much over the last 2-3 weeks due to the high heat & humidity. The weather service has issued Excessive Heat Warnings every day for about the last 3 weeks. Over the past week the nighttime low was not below 80°F. But this morning felt pretty nice and I relished getting out and running right before the sun came up.
I will have to work hard to be ready for my next half-marathon the first weekend in October. But I have missed running so much over the last week that I'm ready to work hard.
Time: 30:34 min.
Pace: 12:04 mi/min.
Time of Day: 6:15 a.m.
Weather: 70°F, but lower humidity.
Finally a break in the heat & humidity. I haven't run much over the last 2-3 weeks due to the high heat & humidity. The weather service has issued Excessive Heat Warnings every day for about the last 3 weeks. Over the past week the nighttime low was not below 80°F. But this morning felt pretty nice and I relished getting out and running right before the sun came up.
I will have to work hard to be ready for my next half-marathon the first weekend in October. But I have missed running so much over the last week that I'm ready to work hard.
Wednesday, July 14, 2010
Changing Shoes
Tuesday, July 13
Distance: 3.04 mi.
Time: 37:36 min.
Pace: 12:22 m/mi.
Time of Day: 6:20 a.m.
Weather: 75°F, even more humid (Can it get any more humid?)
By the time I closed the front door behind me on my way out, I was drenched. But off I went and despite the sweat dripping from nose and running down my face I had a great run. (Yes, I had a sweat headband on.) I felt strong. My legs felt strong. The breathing was working well.
I attribute the feeling better to changing my shoes. Sunday I ran in my New Balance shoes and felt better physically so I have decided to do my short runs in the NB shoe. Since this is a step back week I will be running in the NB shoes all this week and into next week. I will be out of town Monday-Thursday next week. I'm hoping to get to Fleet Feet on Friday, 07/23. Saturday, the 24th, I have a 6 mile run on the schedule and I probably will run in my NB shoes for that. Then start breaking in the new shoes the following week.
The bottom line seems to be that I have retired my first pair of running-specific shoes. A Moment of Silence please.
Distance: 3.04 mi.
Time: 37:36 min.
Pace: 12:22 m/mi.
Time of Day: 6:20 a.m.
Weather: 75°F, even more humid (Can it get any more humid?)
By the time I closed the front door behind me on my way out, I was drenched. But off I went and despite the sweat dripping from nose and running down my face I had a great run. (Yes, I had a sweat headband on.) I felt strong. My legs felt strong. The breathing was working well.
I attribute the feeling better to changing my shoes. Sunday I ran in my New Balance shoes and felt better physically so I have decided to do my short runs in the NB shoe. Since this is a step back week I will be running in the NB shoes all this week and into next week. I will be out of town Monday-Thursday next week. I'm hoping to get to Fleet Feet on Friday, 07/23. Saturday, the 24th, I have a 6 mile run on the schedule and I probably will run in my NB shoes for that. Then start breaking in the new shoes the following week.
The bottom line seems to be that I have retired my first pair of running-specific shoes. A Moment of Silence please.
Oh Man!
Saturday, July 10
Distance: 8.0 mi.
Time: 2:03:50
Pace: 15:29 m/mi
Time of Day: 9:30 a.m.
Weather: 81°F at start, 96°F at end. Again, very humid
A later start, no breakfast, and not enough water combined to knock me on my ass Saturday morning. It was bad. I started feeling depleted at about 3.5 miles. I considered turning around then, but heck, it was only 1/2 mile more to my 4.0 mile turnaround point. By the 5.0 mile mark I had pretty much stopped sweating and began to feel woozy.
There is a highway overpass that provides a large shady area at about 2.25 miles from the start (5.75 for my run). I made it to that point and sat down at the picnic table. A cool breeze was an added bonus. My water bottle was empty, but a water fountain in about another mile would allow me to fill it up. I rested about 15 minutes and took off. I was able to run only another 1/2 mile or so before I was in trouble again. So I walked the remaining distance.
A bad outing for sure, but I wasn't going to push myself beyond reasonable limits. I was wiped out the rest of the day. For the remainder of the summer I will set my alarm to run early on my Saturday long runs.
Distance: 8.0 mi.
Time: 2:03:50
Pace: 15:29 m/mi
Time of Day: 9:30 a.m.
Weather: 81°F at start, 96°F at end. Again, very humid
A later start, no breakfast, and not enough water combined to knock me on my ass Saturday morning. It was bad. I started feeling depleted at about 3.5 miles. I considered turning around then, but heck, it was only 1/2 mile more to my 4.0 mile turnaround point. By the 5.0 mile mark I had pretty much stopped sweating and began to feel woozy.
There is a highway overpass that provides a large shady area at about 2.25 miles from the start (5.75 for my run). I made it to that point and sat down at the picnic table. A cool breeze was an added bonus. My water bottle was empty, but a water fountain in about another mile would allow me to fill it up. I rested about 15 minutes and took off. I was able to run only another 1/2 mile or so before I was in trouble again. So I walked the remaining distance.
A bad outing for sure, but I wasn't going to push myself beyond reasonable limits. I was wiped out the rest of the day. For the remainder of the summer I will set my alarm to run early on my Saturday long runs.
Thursday, June 17, 2010
A New Goal and A New Training Schedule
Time: 38:19 min.
Distance: 3.09 mi.
Time of day: 6:50 a.m.
Pace: 12:24 m/mi.
Temperature: 76°F. Humid, overcast, getting ready to rain. (In fact, it started pouring down rain as we closed the garage door after running.)
I have decided to run the Lewis & Clark Half Marathon on 10/3/10. And, with that race now on my calendar, I worked out a training schedule yesterday. Because I am still a beginner runner (as Coach Jeni occasionally has to remind me) I had her review my schedule and make appropriate changes.
So my actual goal is to finish this half marathon around 2h 45m. That will shave about 10 min. off my Go!St. Louis race time. Coupled with the warm weather and the need for speed, I have my work cut out for me.
So where did this decision come from?
In the goody bag from the Go!St. Louis race was a postcard about the Lewis & Clark race. I had laid it on my workstation back in April as a reminder that maybe I would want to run in the race. I was cleaning off my workstation last week and picked it up. "Hmmm," I thought. I mentioned the possibility to Coach Jeni and she thought it was a great idea—an early fall race would be a great reason to keep running all summer.
Yesterday I was going through a stack of CDs & DVDs I had accumulated around my computer and found one I had received back in January when I bought my running shoes. It was a program that originally aired on PBS about training for and running the GO!St. Louis Marathon. The program follows 3 or 4 runners training for the half and the marathon. It was so inspirational! It brought tears to my eyes a couple of times. It reminded me why I started running in the first place and how good I feel when I run consistently.
So that did it. I immediately worked on the training schedule and sent it off to Coach Jeni. It officially starts Monday, 06/21, but I got back out there today and will run again Saturday and Sunday. I'm so excited!
Distance: 3.09 mi.
Time of day: 6:50 a.m.
Pace: 12:24 m/mi.
Temperature: 76°F. Humid, overcast, getting ready to rain. (In fact, it started pouring down rain as we closed the garage door after running.)
I have decided to run the Lewis & Clark Half Marathon on 10/3/10. And, with that race now on my calendar, I worked out a training schedule yesterday. Because I am still a beginner runner (as Coach Jeni occasionally has to remind me) I had her review my schedule and make appropriate changes.
So my actual goal is to finish this half marathon around 2h 45m. That will shave about 10 min. off my Go!St. Louis race time. Coupled with the warm weather and the need for speed, I have my work cut out for me.
So where did this decision come from?
In the goody bag from the Go!St. Louis race was a postcard about the Lewis & Clark race. I had laid it on my workstation back in April as a reminder that maybe I would want to run in the race. I was cleaning off my workstation last week and picked it up. "Hmmm," I thought. I mentioned the possibility to Coach Jeni and she thought it was a great idea—an early fall race would be a great reason to keep running all summer.
Yesterday I was going through a stack of CDs & DVDs I had accumulated around my computer and found one I had received back in January when I bought my running shoes. It was a program that originally aired on PBS about training for and running the GO!St. Louis Marathon. The program follows 3 or 4 runners training for the half and the marathon. It was so inspirational! It brought tears to my eyes a couple of times. It reminded me why I started running in the first place and how good I feel when I run consistently.
So that did it. I immediately worked on the training schedule and sent it off to Coach Jeni. It officially starts Monday, 06/21, but I got back out there today and will run again Saturday and Sunday. I'm so excited!
Saturday, May 22, 2010
The Best Laid Plans Go Awry
Stats
Distance: 7.5 mi.
Time: 1:52:55
Pace: 15:03 min/mi
Time of day: 11:30 a.m.
Temperature: 80F; sunny, hot, 66% humidity
I counted 11 people out running a 7:30 a.m. when I went to pick up The Love's car and drop off my car for a state inspection. It was a sign and I totally missed it! I was concerned about too quick of turnaround having run last evening. Oh how silly I am. Even The Love tried to tell me that I should run in the morning and not wait until afternoon.
I finally hit the trail about 11:30 a.m. My plan was to run 2 miles, then walk 1 mile and log 13 miles. Umm, yeah. That was the plan. It didn't work out though. I completely underestimated the effect of the temperature and humidity. It was brutal and with the lack of running this past week, well, all I can say is, I did what I could do.
I ran the first 2 miles and slowed down to a power walk. By the time I was at the 3 mile mark, I was hot, sweating profusely and not feeling well. I picked up the pace and ran about 1/4 mile before I realized I was in trouble. I started walking again and finally turned around at just under the 4 mile marker. I tried running again until I became light-headed and started feeling sick. I found a shady place to sit for about 5 minutes and then walked the remaining 2 miles back to my car.
I carried water but it was all gone by about mile 5. I realized that I really should have run earlier when it wasn't so hot and humid. I hope I don't make this mistake again.
So where does this leave my training and my readiness for the North Shore half-marathon?
I am going to pick up the training schedule with tomorrow's 2 mile run. I plan to follow the schedule as set out with 1 change. I'm going to run 2-3 miles on Wednesday since I don't get those miles when I strength train now. And when race day comes I will do the best I can.
Distance: 7.5 mi.
Time: 1:52:55
Pace: 15:03 min/mi
Time of day: 11:30 a.m.
Temperature: 80F; sunny, hot, 66% humidity
I counted 11 people out running a 7:30 a.m. when I went to pick up The Love's car and drop off my car for a state inspection. It was a sign and I totally missed it! I was concerned about too quick of turnaround having run last evening. Oh how silly I am. Even The Love tried to tell me that I should run in the morning and not wait until afternoon.
I finally hit the trail about 11:30 a.m. My plan was to run 2 miles, then walk 1 mile and log 13 miles. Umm, yeah. That was the plan. It didn't work out though. I completely underestimated the effect of the temperature and humidity. It was brutal and with the lack of running this past week, well, all I can say is, I did what I could do.
I ran the first 2 miles and slowed down to a power walk. By the time I was at the 3 mile mark, I was hot, sweating profusely and not feeling well. I picked up the pace and ran about 1/4 mile before I realized I was in trouble. I started walking again and finally turned around at just under the 4 mile marker. I tried running again until I became light-headed and started feeling sick. I found a shady place to sit for about 5 minutes and then walked the remaining 2 miles back to my car.
I carried water but it was all gone by about mile 5. I realized that I really should have run earlier when it wasn't so hot and humid. I hope I don't make this mistake again.
So where does this leave my training and my readiness for the North Shore half-marathon?
I am going to pick up the training schedule with tomorrow's 2 mile run. I plan to follow the schedule as set out with 1 change. I'm going to run 2-3 miles on Wednesday since I don't get those miles when I strength train now. And when race day comes I will do the best I can.
Monday, May 17, 2010
A Long Talk With The Coach
I had a long talk with The Coach Sunday evening. I was feeling bad about my earlier run. And, with a travel schedule that will disrupt my running schedule again, I wanted to get her advice on how to proceed. As usual she was understanding, uplifting and practical.
The first thing she said was that Monday should be a fun run, if I run at all. Decide in the morning how I feel and if I don't feel like running, then don't. If I do feel like running, then just start out and run for only as long as it is pleasurable. Don't go out with any time or distance goal. Just run for the joy of it.
She also reminded me that I am a beginner runner. I have not built up a great deal of endurance or stamina and running the distances I did in the time frame I did really taxed my body. Don't beat myself up about a bad run, just accept reality and move on. Even elite runners have bad runs.
So here I am in my hotel room Monday evening. I didn't run this morning before leaving home because it was raining. I am exhausted after my day today. Making myself go get on the hotel treadmill sounds like toture. I am going to wait until tomorrow to run. I believe I will be at my hotel early enough that I can get on the treadmill before dinner.
The first thing she said was that Monday should be a fun run, if I run at all. Decide in the morning how I feel and if I don't feel like running, then don't. If I do feel like running, then just start out and run for only as long as it is pleasurable. Don't go out with any time or distance goal. Just run for the joy of it.
She also reminded me that I am a beginner runner. I have not built up a great deal of endurance or stamina and running the distances I did in the time frame I did really taxed my body. Don't beat myself up about a bad run, just accept reality and move on. Even elite runners have bad runs.
So here I am in my hotel room Monday evening. I didn't run this morning before leaving home because it was raining. I am exhausted after my day today. Making myself go get on the hotel treadmill sounds like toture. I am going to wait until tomorrow to run. I believe I will be at my hotel early enough that I can get on the treadmill before dinner.
Tuesday, April 27, 2010
Problems with Monday
I'm having a problem with my Monday workouts. They aren't getting done!
I am totally unmotivated to go the gym and work out with the weights. I do, however, find myself longing to be out on the road running. I think I'm going to try switching Monday's and Tuesday's workouts and see if that feels better. Of course, I'll start that next week since I want to run on tomorrow, Tuesday.
I am totally unmotivated to go the gym and work out with the weights. I do, however, find myself longing to be out on the road running. I think I'm going to try switching Monday's and Tuesday's workouts and see if that feels better. Of course, I'll start that next week since I want to run on tomorrow, Tuesday.
Monday, April 12, 2010
I Reached My Goal!!!!
2010 Go! St. Louis Half Marathon
Time: 2:58:56 official time
Distance: 13.1 mi.
Pace: 13:29 min/mi
Time of Day: 7 a.m.
Temperature: 50s-60s, bright sunshine, occasional slight breeze
"Do you want to walk or run across the 12 mile mark?" Those were the words Coach Jeni barked at me as I came upon the 12-mile mark. I was walking up the last 50 ft. of the 2nd to last hill on the course. I was spent. Quite honestly, at that point I just wanted to lay down and rest. But I knew I couldn't. I knew I would hate myself later. I knew the 12-mile flag was just a teeny-tiny bit over the crest of the hill, so I reached way down deep and scooped up some reserve and picked up my feet and ran across that 12-mile marker and finished the racing running.
I wish I could say that I got this huge surge of energy and sprinted the last mile, finishing strong, racing across the finish line. But I can't. I did run the entire race except those 50 ft. at mile 12. I met my goal of running the entire race. I met my goal of finishing running. I met my goal of finishing in under 3 hours. But I was out of gas and running on fumes for the last mile and half.
I was unprepared for how sick I would feel after I quit running. I gulped down a bottle of water, stretched with The Son and promptly had to sit down on the curb to keep from throwing up. I felt bad for probably the next hour or more. I laid my head in The Son's lap on the ride home just so I didn't have to sit up. The other overwhelming feeling I had was to get my shoes off. Oh my goodness, my feet hurt!
I was sore. I was stiff. I was so tired. I was so very tired. Did I mention I was tired? It took several hours for me to feel good about what I had accomplished. As we sat around the kitchen table eating delicious grilled hamburgers Coach Jeni, The Son and I shared tidbits of the race with The Love and The Son's Girlfriend. They, in turn, told us of their adventures in watching the race. We had a great time and I quickly realized that not only did I reach my personal goals, but I had a wonderful experience to think back on and revel in the memories made.
So here are my thoughts on the race itself. The whole reason for arriving an hour early to the race is to stand in line at the Porta-Potties. Hmm. Why not just go right before leaving home and arrive closer to race time?
I didn't have trouble in the race until mile 9. In fact, I think I was running strong and pacing well until that point. But being the mental runner I am, when I realized that at mile 9 the course turned away from downtown St. Louis for a couple miles before heading to the finish line, I really got discouraged. Plus, for some weird reason my music stopped playing and I didn't have that distraction. Here are my splits and it obvious that I really struggled through miles 9 and 10 and just wasn't able to completely recover.
Mile Avg Pace
2 12:58
3 13:32
6 12:46
7 13:15
8 13:35
9 14:05
10 14:04
11 13:25
12 13:51
13 14:13
So even though I struggled and had some trouble, there were a lot of positives:
So what's ahead? I will take a walk today with The Love and back to running on Tuesday.
Here are my immediate thoughts for long-range goals.
Post Race Duds!
See you in June at the North Shore half marathon!
Time: 2:58:56 official time
Distance: 13.1 mi.
Pace: 13:29 min/mi
Time of Day: 7 a.m.
Temperature: 50s-60s, bright sunshine, occasional slight breeze
How does this thing work?
"Do you want to walk or run across the 12 mile mark?" Those were the words Coach Jeni barked at me as I came upon the 12-mile mark. I was walking up the last 50 ft. of the 2nd to last hill on the course. I was spent. Quite honestly, at that point I just wanted to lay down and rest. But I knew I couldn't. I knew I would hate myself later. I knew the 12-mile flag was just a teeny-tiny bit over the crest of the hill, so I reached way down deep and scooped up some reserve and picked up my feet and ran across that 12-mile marker and finished the racing running.
I wish I could say that I got this huge surge of energy and sprinted the last mile, finishing strong, racing across the finish line. But I can't. I did run the entire race except those 50 ft. at mile 12. I met my goal of running the entire race. I met my goal of finishing running. I met my goal of finishing in under 3 hours. But I was out of gas and running on fumes for the last mile and half.
I was unprepared for how sick I would feel after I quit running. I gulped down a bottle of water, stretched with The Son and promptly had to sit down on the curb to keep from throwing up. I felt bad for probably the next hour or more. I laid my head in The Son's lap on the ride home just so I didn't have to sit up. The other overwhelming feeling I had was to get my shoes off. Oh my goodness, my feet hurt!
Heading into the Finish Line!
I was sore. I was stiff. I was so tired. I was so very tired. Did I mention I was tired? It took several hours for me to feel good about what I had accomplished. As we sat around the kitchen table eating delicious grilled hamburgers Coach Jeni, The Son and I shared tidbits of the race with The Love and The Son's Girlfriend. They, in turn, told us of their adventures in watching the race. We had a great time and I quickly realized that not only did I reach my personal goals, but I had a wonderful experience to think back on and revel in the memories made.
So here are my thoughts on the race itself. The whole reason for arriving an hour early to the race is to stand in line at the Porta-Potties. Hmm. Why not just go right before leaving home and arrive closer to race time?
I didn't have trouble in the race until mile 9. In fact, I think I was running strong and pacing well until that point. But being the mental runner I am, when I realized that at mile 9 the course turned away from downtown St. Louis for a couple miles before heading to the finish line, I really got discouraged. Plus, for some weird reason my music stopped playing and I didn't have that distraction. Here are my splits and it obvious that I really struggled through miles 9 and 10 and just wasn't able to completely recover.
Mile Avg Pace
1 12:25
Here Comes Mile 8!
2 12:58
3 13:32
4 12:42
5 13:046 12:46
7 13:15
8 13:35
9 14:05
10 14:04
11 13:25
12 13:51
13 14:13
So even though I struggled and had some trouble, there were a lot of positives:
- I didn't have to stop to go the bathroom. Even though I drank one bottle of water in the first 6 miles, in addition to at least 2 cups of water at every water station (every 2 miles up to mile 8 & every 1 mile after that) I think I sweated it all out.
- The blister area on my right foot didn't bother me and my fears of having to stop because of blister problems did not materialize.
- I didn't walk. O.K. I did walk 50 ft. right at the top of the 2nd to last hill. But I also walked through each water station. I count that as having run the entire race and so do Coach Jeni & The Son.
- I actually passed some runners—and I passed a lot of walkers. I wasn't the last person to finish the race, I wasn't even the last runner.
- In real terms, this was only my 4th long run. And my longest run before this race was 11 miles. I increased my distance by almost 20% to run the race.
So what's ahead? I will take a walk today with The Love and back to running on Tuesday.
Here are my immediate thoughts for long-range goals.
- Work on endurance and stamina. I don't ever want to feel like quitting at mile 12 again!
- Increase upper body strength. I could tell that as I ran out of energy I slumped which, in turn, affected my breathing.
- Work on speed. I don't anticipate being a speed devil. I don't want to train that hard, but I would like to see better times.
My Cheer Poster
The Rewards!
Post Race Duds!
See you in June at the North Shore half marathon!
Friday, March 19, 2010
Period
Distance: 5.2 mi.
Time: 1:04:06
Pace: 12:19 mi/min
Time of day: 6:50 a.m.
Temp.: 36°F no wind chill, cool but clear. A beautiful morning to run.
Well now I know why I spent 3 days immersed in blackness.
This morning's run was awesome. I set a goal to run 5 miles in 60 minutes and although I missed it by a minute and a half I still shaved more than a minute off my best 5-mile time. That feels good. I also focused on steady breathing. I changed my mantra from 'slow and steady' to 'steady and strong'. I feel that phrase applies not only to my breathing but my pace and effort as well. It helps propel me up hills and keeps me even on flat stretches. I also chant, "I am strong. I run strong". In fact, I chant that alot.
I'm excited to run with Scott tomorrow. These are my goals. 1) Run the first half at a 13:15-13:30 pace. 2) Pick up the pace on the 2nd half to around 13:00. 3) Pick up the pace for the final quarter mile so I finish strong, not stumbling like a drunken sailor.
Time: 1:04:06
Pace: 12:19 mi/min
Time of day: 6:50 a.m.
Temp.: 36°F no wind chill, cool but clear. A beautiful morning to run.
Well now I know why I spent 3 days immersed in blackness.
This morning's run was awesome. I set a goal to run 5 miles in 60 minutes and although I missed it by a minute and a half I still shaved more than a minute off my best 5-mile time. That feels good. I also focused on steady breathing. I changed my mantra from 'slow and steady' to 'steady and strong'. I feel that phrase applies not only to my breathing but my pace and effort as well. It helps propel me up hills and keeps me even on flat stretches. I also chant, "I am strong. I run strong". In fact, I chant that alot.
I'm excited to run with Scott tomorrow. These are my goals. 1) Run the first half at a 13:15-13:30 pace. 2) Pick up the pace on the 2nd half to around 13:00. 3) Pick up the pace for the final quarter mile so I finish strong, not stumbling like a drunken sailor.
Tuesday, March 16, 2010
Mixed Up Week
Monday was a bad day. After not sleeping well for 2 nights I was exhausted Monday morning. I laid down around 6 a.m. and slept till about 9 a.m. You'd think I would feel better, right? Wrong. I woke up in a cranky, crabby mood that lasted all day.
I had several things that just had to be done at work so I missed my strength training workout. As first I toyed with the idea of running to just feel better and skip the whole strength training workout. Then I thought I would be able to just flip-flop Monday's and Tuesday's workouts but unexpected car repairs shot my afternoon. By 4 o'clock I wanted to crawl back into bed and kick Monday down the road.
However, despite trouble getting to sleep last night, I woke up this morning feeling better and realized that Monday would be my rest day. Today I will run my scheduled 4 miles; Wednesday I will strength train, Thursday I will run 4 miles, and pick up the 2nd strength training workout on Friday. Saturday will find me back on schedule with a 10 mile run.
Sometimes Monday's just suck. But the workout week is not lost, just reaaranged. Thank goodness!
I had several things that just had to be done at work so I missed my strength training workout. As first I toyed with the idea of running to just feel better and skip the whole strength training workout. Then I thought I would be able to just flip-flop Monday's and Tuesday's workouts but unexpected car repairs shot my afternoon. By 4 o'clock I wanted to crawl back into bed and kick Monday down the road.
However, despite trouble getting to sleep last night, I woke up this morning feeling better and realized that Monday would be my rest day. Today I will run my scheduled 4 miles; Wednesday I will strength train, Thursday I will run 4 miles, and pick up the 2nd strength training workout on Friday. Saturday will find me back on schedule with a 10 mile run.
Sometimes Monday's just suck. But the workout week is not lost, just reaaranged. Thank goodness!
Sunday, March 14, 2010
Just a Quick 2 Miles
Distance: 2.1 mi.
Time: 24:14 min.
Pace: 11:32/mi
Time of Day: 11:15 a.m.
Temperature: 45°F, 40°F WC. Cloudy, cool, rainy
Just a short, quick 2 mile run today. I can't believe I can actually say that. Six months ago 2 miles seemed impossible. My pace was good especially since I ran on the road, not the track.
Had a great converation with Coach Jeni. We discussed different pacing philosophies when you race. She starts slower and saves energy and momentum for the last half. It is called negative split when you run a race faster in the last half than the first half. However some people run a steady pace. What will I do? Hmm, no clue at this point. We also discussed eating before the race. I know I will need to have some kind of nourishment before I race. (I wake up hungry.) So I need to figure out what works for me over the next few weeks. I'm thinking that pancakes are definitely out.
So here are the things I need to think about and work on to get race ready:
Also, kudos to my handsome son, Scott, who ran the St. Patty's Day 5-miler in 43:28!
Time: 24:14 min.
Pace: 11:32/mi
Time of Day: 11:15 a.m.
Temperature: 45°F, 40°F WC. Cloudy, cool, rainy
Just a short, quick 2 mile run today. I can't believe I can actually say that. Six months ago 2 miles seemed impossible. My pace was good especially since I ran on the road, not the track.
Had a great converation with Coach Jeni. We discussed different pacing philosophies when you race. She starts slower and saves energy and momentum for the last half. It is called negative split when you run a race faster in the last half than the first half. However some people run a steady pace. What will I do? Hmm, no clue at this point. We also discussed eating before the race. I know I will need to have some kind of nourishment before I race. (I wake up hungry.) So I need to figure out what works for me over the next few weeks. I'm thinking that pancakes are definitely out.
So here are the things I need to think about and work on to get race ready:
- stamina and endurance
- breathing
- form as it relates to my arms
- nutrition: before race, during race
- water intake
Also, kudos to my handsome son, Scott, who ran the St. Patty's Day 5-miler in 43:28!
Thursday, March 11, 2010
Looking Ahead
Distance: 1.2 mi.
Time: 15:00 min.
Warm up for strength training
First of all, I maybe should have swapped my Thursday/Friday workouts. It is, again, a beautiful day! The forecast was for cloudy skies all day Thursday with possible rain. But the dawn brought clear skies and abundant sunshine with temperatures in the mid-60s. Of course, the forecast for tomorrow is cloudy and rain. Maybe the weather guy will be wrong again.
I had a great conversation with Coach Jeni this morning about what happens after the half-marathon which is only 4 weeks, 3 days away. I have a couple of busy weeks following the race and I wasn't sure how much running I need to schedule. Also, what kind of training schedule should I be developing for after the race. We have no idea how I will feel about racing. So Coach Jeni suggested the following:
On the fashion front, I went shopping last night with mixed results. The skort is out. Let me just say, I do not have Tina Turner legs. I ended up with 2 pair of capris and 1 pair of shorts. I couldn't find any shorts that I was comfortable in except for this one pair. I was reminded by the radio that it is only March and we can still have some really cool weather before it gets summer. So I decided that capris would carry me well into warmer months. Everything I bought was black which was a bit of a disappointment. Not that I was looking for a bright, look-at-me color, but I thought I might find something in a nice blue or maybe dark purple, but it wasn't to be. So I'm set now for a while.
Time: 15:00 min.
Warm up for strength training
First of all, I maybe should have swapped my Thursday/Friday workouts. It is, again, a beautiful day! The forecast was for cloudy skies all day Thursday with possible rain. But the dawn brought clear skies and abundant sunshine with temperatures in the mid-60s. Of course, the forecast for tomorrow is cloudy and rain. Maybe the weather guy will be wrong again.
I had a great conversation with Coach Jeni this morning about what happens after the half-marathon which is only 4 weeks, 3 days away. I have a couple of busy weeks following the race and I wasn't sure how much running I need to schedule. Also, what kind of training schedule should I be developing for after the race. We have no idea how I will feel about racing. So Coach Jeni suggested the following:
- Keep running every other day after the race. The week after the race will be a rest & recuperate week so the distances will be shorter, but I definitely need to keep running. I haven't built up my fitness level to a point where I can take off several days so I need to keep to my every other day routine. If I am traveling someplace where I can't get outside to run, find a treadmill and do 2-3 miles on it.
- After the race I can decide if I want to keep up the distance to run races or just want to run for the joy of it and the health benefit.
On the fashion front, I went shopping last night with mixed results. The skort is out. Let me just say, I do not have Tina Turner legs. I ended up with 2 pair of capris and 1 pair of shorts. I couldn't find any shorts that I was comfortable in except for this one pair. I was reminded by the radio that it is only March and we can still have some really cool weather before it gets summer. So I decided that capris would carry me well into warmer months. Everything I bought was black which was a bit of a disappointment. Not that I was looking for a bright, look-at-me color, but I thought I might find something in a nice blue or maybe dark purple, but it wasn't to be. So I'm set now for a while.
Monday, February 8, 2010
Easy Does It
2 mi. in 12:20 min. at 0% incline, top speed 5.1 mph.
Just an easy run after my 5 mile run on Saturday.
Coach Jeni called to talk about my upcoming race. Some things to remember for the week before a race:
Just an easy run after my 5 mile run on Saturday.
Coach Jeni called to talk about my upcoming race. Some things to remember for the week before a race:
- Hydrate
- Sleep well as many nights as I can. Probably Friday night won't be a restful night due to excitement. Remember sleep is cumulative, so sleep well early in the week.
- Watch what I eat all week to avoid digestive upsets.
Friday, January 22, 2010
Good For the Face
3.01 mi. in 40:11 min.
Time of day: 7 a.m.
Temp: 34°F, WC 28°F, light mist
Today's run was so good for my face. How's that, you ask? There was this very fine mist falling, so fine that at first I wasn't even sure there was precipitation coming down. But there was and so I figure 40 minutes of such a fine mist has to hydrate the skin on my face—and that's a good thing!
Dare I say today's run was not hard, almost routine? I even had one of those fleeting moments when I forgot I was running and just moved gracefully along listening to the music. As I ran that last .1 miles and was reviewing the run in my head I thought, "Wow, this was pretty o.k. Not a huge amount of effort." I rate my effort as a 5 or 6.
Next week will be a test. I have to go out of town on a quick overnight business trip. Can I run before I leave one morning and then run when I get back the next day? Psyching myself already to do it.
Time of day: 7 a.m.
Temp: 34°F, WC 28°F, light mist
Today's run was so good for my face. How's that, you ask? There was this very fine mist falling, so fine that at first I wasn't even sure there was precipitation coming down. But there was and so I figure 40 minutes of such a fine mist has to hydrate the skin on my face—and that's a good thing!
Dare I say today's run was not hard, almost routine? I even had one of those fleeting moments when I forgot I was running and just moved gracefully along listening to the music. As I ran that last .1 miles and was reviewing the run in my head I thought, "Wow, this was pretty o.k. Not a huge amount of effort." I rate my effort as a 5 or 6.
Next week will be a test. I have to go out of town on a quick overnight business trip. Can I run before I leave one morning and then run when I get back the next day? Psyching myself already to do it.
Wednesday, January 20, 2010
I Did It!
4.01 mi. in 52:28 min.
Time of day: 4:15 p.m.
Temp: 38°F, 34°F wind chill
I did it! I ran my first official 4 mile run! It was tough. I rate it a 9.8 or 9.9 on the effort scale. Why so high? I ran a slightly different route and didn't realize it started with a long incline. It is amazing to me that even small inclines in the road—inclines you don't even notice in a car—make a difference in effort and energy in a run.
The reason I changed my route was completely mental. On Monday I did an excellent job of psyching myself into believing that the 2 mile turnaround point on my standard route would be way too far for me. That there would be no way I could run the route and make it. So Tuesday morning I changed the route from my usual out-and-bank to a point-to-point run. My husband dropped me off at the starting point and I headed home. I didn't realize there was this long, steady, albeit not very steep, incline on the road. I expended a lot of energy covering that territory. But I didn't ever stop and walk. I ran the entire 4.01 miles. I am really proud of myself for sticking with it. Yeah for me!
I tried some more GU on this run. This time I "ate" Espresso Love at the beginning of my run. The flavor is o.k. I didn't notice any big energy rush from the GU. But maybe the fact that I had enough energy to run the entire distance is due to eating the extra nutrition. Not sure.
I'm getting more comfortable running with the water bottle. I was working so hard on this run that I didn't finish all the water until I was walking the short distance for my cool down.
I talked to Jeni, my personal trainer/coach, shortly after I finished. I was so happy I just had to share it with her. She gave me a lot of info to work on as race prep.
Time of day: 4:15 p.m.
Temp: 38°F, 34°F wind chill
I did it! I ran my first official 4 mile run! It was tough. I rate it a 9.8 or 9.9 on the effort scale. Why so high? I ran a slightly different route and didn't realize it started with a long incline. It is amazing to me that even small inclines in the road—inclines you don't even notice in a car—make a difference in effort and energy in a run.
The reason I changed my route was completely mental. On Monday I did an excellent job of psyching myself into believing that the 2 mile turnaround point on my standard route would be way too far for me. That there would be no way I could run the route and make it. So Tuesday morning I changed the route from my usual out-and-bank to a point-to-point run. My husband dropped me off at the starting point and I headed home. I didn't realize there was this long, steady, albeit not very steep, incline on the road. I expended a lot of energy covering that territory. But I didn't ever stop and walk. I ran the entire 4.01 miles. I am really proud of myself for sticking with it. Yeah for me!
I tried some more GU on this run. This time I "ate" Espresso Love at the beginning of my run. The flavor is o.k. I didn't notice any big energy rush from the GU. But maybe the fact that I had enough energy to run the entire distance is due to eating the extra nutrition. Not sure.
I'm getting more comfortable running with the water bottle. I was working so hard on this run that I didn't finish all the water until I was walking the short distance for my cool down.
I talked to Jeni, my personal trainer/coach, shortly after I finished. I was so happy I just had to share it with her. She gave me a lot of info to work on as race prep.
- Start visualizing running in a crowd, people around me breathing loudly, passing me, me passing people. Listen for the sound of shoes hitting pavement, people talking in a crowd, a bullhorn counting down the time.
- Think about if I'm going to run with an iPod or not, carry water or not.
- Plan to actually stop at the water stations for a drink. Don't try to run through them and grab a cup.
- Remember it's just running and I can stop and go to the bathroom if I need to.
- position myself (and Scott) about 2/3 of the way back from the starters.
- remember that I am setting the pace for this race and be sure to let Scott know what that pace is or if I need to change it.
- Wednesday & Thursday nights will be important rest nights. Friday night I probably will be excited about the race and won't sleep good.
- Be sure to drink lots of extra water the week of the race to hydrate my body.
Sunday, January 3, 2010
Day 2
2.95 mi. in 40 min., 0% incline
5 min warmup, 30 min run, 5 min cool down
Time of day: 9:00 a.m.
Very cold today, low single digit wind chill
Was I up for another day of 30 min. continuous run? You bet. I was not stiff nor sore. That was not only a good sign but also a relief. I think I am doing a fairly good job of conditioning and gradually increasing my run time so that yesterday wasn't a big change. Also, I'm really glad I wasn't sore because it would have made running harder, but it wouldn't have kept me off the treadmill.
My 30 minute timed run covered 2.29 miles. Slightly better than yesterday. Yes, I admit it. I set the speed on the treadmill at 4.6 mph for 15 minutes, then backed off to 4.5 mph for the 2nd 15 min. I planned it this way.
I had a new experience on the treadmill today. There was a guy running on the machine next to me. At first he was running much faster than me, 6.3 mph. (Yes, I peeked.) But at some point I noticed we running at the same pace. Obviously he slowed down because I sure didn't speed up. But there we were, our legs moving in sync with each other. After 5 minutes or so (maybe not that long) I noticed that he had slowed down some more and we were no longer in sync. I momentarily lost my rhythm. The rhythm of running in tandem was gone. But it was cool while it lasted.
Here is the training schedule Jeni & I worked out.
Monday-strength train (routine from The Complete Book of Running for Women) with a 1 mi. warm up run.
Tuesday-Medium distance run (distance to be determined by Jeni)
Wednesday-rest with a 1 hour Yoga class in the evening.
Thursday-repeat Monday
Friday-repeat Tuesday
Saturday-LDR (cool running lingo for Long Distance Run) Of course, my LDR's will be like 3 miles to start.
Sunday-Short run (So if my LDR is 3 miles, what constitutes a short run? I'm just asking.)
I am so excited to be starting this personalized-just-for-me training plan. Plus, Jeni & the DGK will be here next weekend to celebrate my birthday. This week is going to be awesome!
5 min warmup, 30 min run, 5 min cool down
Time of day: 9:00 a.m.
Very cold today, low single digit wind chill
Was I up for another day of 30 min. continuous run? You bet. I was not stiff nor sore. That was not only a good sign but also a relief. I think I am doing a fairly good job of conditioning and gradually increasing my run time so that yesterday wasn't a big change. Also, I'm really glad I wasn't sore because it would have made running harder, but it wouldn't have kept me off the treadmill.
My 30 minute timed run covered 2.29 miles. Slightly better than yesterday. Yes, I admit it. I set the speed on the treadmill at 4.6 mph for 15 minutes, then backed off to 4.5 mph for the 2nd 15 min. I planned it this way.
I had a new experience on the treadmill today. There was a guy running on the machine next to me. At first he was running much faster than me, 6.3 mph. (Yes, I peeked.) But at some point I noticed we running at the same pace. Obviously he slowed down because I sure didn't speed up. But there we were, our legs moving in sync with each other. After 5 minutes or so (maybe not that long) I noticed that he had slowed down some more and we were no longer in sync. I momentarily lost my rhythm. The rhythm of running in tandem was gone. But it was cool while it lasted.
Here is the training schedule Jeni & I worked out.
Monday-strength train (routine from The Complete Book of Running for Women) with a 1 mi. warm up run.
Tuesday-Medium distance run (distance to be determined by Jeni)
Wednesday-rest with a 1 hour Yoga class in the evening.
Thursday-repeat Monday
Friday-repeat Tuesday
Saturday-LDR (cool running lingo for Long Distance Run) Of course, my LDR's will be like 3 miles to start.
Sunday-Short run (So if my LDR is 3 miles, what constitutes a short run? I'm just asking.)
I am so excited to be starting this personalized-just-for-me training plan. Plus, Jeni & the DGK will be here next weekend to celebrate my birthday. This week is going to be awesome!
Thursday, December 31, 2009
Quick! Run Outside Before It Gets Really Cold
2.89 mi. in 36:23 min.
Time of day: 10:20 a.m.
Temp: 36° F, negligible wind chill
15 jog, 1 min. rest, 15 jog; 3 min. warm-up & cool down.
I had an amazing discussion with my coach/trainer/mentor, DD1, aka Jeni. We mapped out my training for the half-marathon and she called me a Runner. That's with a capital R. What a compliment!
I have been surprised at how my body is changing as I run more. The first thing I noticed was that I stand up straighter a lot more of the time. That in turn, makes my trunk look a little longer and sleeker. Hey, it's all relative.
I've never been a fanatic about my measurements. I kinda know the inches because I sew a lot, but unless the change was at least an inch, I didn't pay any attention. So after I started running last month I decided to track my measurements rather than expect weight loss and be disappointed. (Yes, Jeni, I hear you. You can't go on a diet when you are training for a half-marathon.) I figured that even if I didn't lose one single ounce of weight I would tone up my legs. So I made a comprehensive list of measurements on 11/30 and vowed to re-measure on the last day of every month.
Today being the last day of December I got out the measuring tape. No need to reveal the actual numbers, but I was really excited to see some changes. My thighs are each down 1/2", but the biggest change (and thankfully so) was in what I call my "belly" measurement. Most middle-age women will know exactly what I am referring to. That pouchy place at the belly button or maybe a tad lower. It comes from having babies and mid-life changes. Well, that measurement was down 1-1/2"! Yes, 1-1/2". I believe I will now start a new internet phenomenom called The Fast Belly Fat Weight Loss plan. Whatcha think?
Time of day: 10:20 a.m.
Temp: 36° F, negligible wind chill
15 jog, 1 min. rest, 15 jog; 3 min. warm-up & cool down.
I had an amazing discussion with my coach/trainer/mentor, DD1, aka Jeni. We mapped out my training for the half-marathon and she called me a Runner. That's with a capital R. What a compliment!
I have been surprised at how my body is changing as I run more. The first thing I noticed was that I stand up straighter a lot more of the time. That in turn, makes my trunk look a little longer and sleeker. Hey, it's all relative.
I've never been a fanatic about my measurements. I kinda know the inches because I sew a lot, but unless the change was at least an inch, I didn't pay any attention. So after I started running last month I decided to track my measurements rather than expect weight loss and be disappointed. (Yes, Jeni, I hear you. You can't go on a diet when you are training for a half-marathon.) I figured that even if I didn't lose one single ounce of weight I would tone up my legs. So I made a comprehensive list of measurements on 11/30 and vowed to re-measure on the last day of every month.
Today being the last day of December I got out the measuring tape. No need to reveal the actual numbers, but I was really excited to see some changes. My thighs are each down 1/2", but the biggest change (and thankfully so) was in what I call my "belly" measurement. Most middle-age women will know exactly what I am referring to. That pouchy place at the belly button or maybe a tad lower. It comes from having babies and mid-life changes. Well, that measurement was down 1-1/2"! Yes, 1-1/2". I believe I will now start a new internet phenomenom called The Fast Belly Fat Weight Loss plan. Whatcha think?
Monday, November 23, 2009
And Let There Be Light
1.8 mi. in 40:47 min.
Wow! I used my new head lamp this morning. It was so amazing the difference it made in lighting my way. Thanks to DD1 for recommending this equipment to me.
And speaking of equipment…Note to self: do not restart iPod after starting interval timer. That's why there are 4 extra minutes on my time today. I am beginning to "feel" the time intervals and at one point I felt like I was over the 4 minute walk. I checked my interval timer and sure enough. I had changed what I was listening to on the iPod and it had shut off my interval timer. Lesson learned.
Tomorrow's lesson will be how to post to my blog when I'm out of town.
I may have mentioned how I really don't like to sweat. Well, I've started to sweat from my workouts. Not so much while I'm running, but when I get back home, sit down and gulp down the coffee. I suppose I will get used to the sweating thing. Hard to do what I'm doing and not sweat at some point, but I still wish I could magically workout and not get all sweaty.
Part of the reason for wanting to run this race has nothing to do with the physical challenge. It has to do with the mental challenge. I look back on my life right now and wonder, "What have I accomplished?" I am great at coming up with grand plans but rarely follow through. I don't know what makes me so sure I can follow through with this particular plan. I just have this feeling inside that the moment to do this is now. I am pleased that I trained 4 days (in a row) last week, took a day off to rest, and then didn't quit. I got up yesterday, a weekend day, and ran; I got up this morning and ran. This is more consistent than I think I have ever been about exercising. What probably seems like a small thing to everyone else is a big accomplishment for me.
Because of Thanksgiving this week I am actually thinking ahead to what time each day I will run. This is a change in thinking for me. In the past, I had the unrealistic attitude that no matter what was going on I would walk, or go to the gym, or whatever. I realize today that I really do need to think ahead and make a plan. Right now I am doing this in my head, but I finally understand the philosophy of making an appointment and writing it on your calendar to schedule workouts.
Wow! I used my new head lamp this morning. It was so amazing the difference it made in lighting my way. Thanks to DD1 for recommending this equipment to me.
And speaking of equipment…Note to self: do not restart iPod after starting interval timer. That's why there are 4 extra minutes on my time today. I am beginning to "feel" the time intervals and at one point I felt like I was over the 4 minute walk. I checked my interval timer and sure enough. I had changed what I was listening to on the iPod and it had shut off my interval timer. Lesson learned.
Tomorrow's lesson will be how to post to my blog when I'm out of town.
I may have mentioned how I really don't like to sweat. Well, I've started to sweat from my workouts. Not so much while I'm running, but when I get back home, sit down and gulp down the coffee. I suppose I will get used to the sweating thing. Hard to do what I'm doing and not sweat at some point, but I still wish I could magically workout and not get all sweaty.
Part of the reason for wanting to run this race has nothing to do with the physical challenge. It has to do with the mental challenge. I look back on my life right now and wonder, "What have I accomplished?" I am great at coming up with grand plans but rarely follow through. I don't know what makes me so sure I can follow through with this particular plan. I just have this feeling inside that the moment to do this is now. I am pleased that I trained 4 days (in a row) last week, took a day off to rest, and then didn't quit. I got up yesterday, a weekend day, and ran; I got up this morning and ran. This is more consistent than I think I have ever been about exercising. What probably seems like a small thing to everyone else is a big accomplishment for me.
Because of Thanksgiving this week I am actually thinking ahead to what time each day I will run. This is a change in thinking for me. In the past, I had the unrealistic attitude that no matter what was going on I would walk, or go to the gym, or whatever. I realize today that I really do need to think ahead and make a plan. Right now I am doing this in my head, but I finally understand the philosophy of making an appointment and writing it on your calendar to schedule workouts.
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