Endomondo Running Workout

Endomondo Running Workout: was out running 3.34 miles in 39m:13s using Endomondo.  It wasn't a fast run, but it was a run.  I didn't take any walking breaks.  It was still hard though.  A three week break is enough to lose some, but not all. I'm still learning.  I am always telling my clients that a set-back doesn't erase all of their progress - and it is a lesson I am learning too. When I ran that marathon ten years ago, I didn't know this.  I tried to run a few weeks later and couldn't pick up where I left off, so I quit. A break that long doesn't mean starting over, it means starting again. I didn't lose everything - I did run the whole 3 miles. It was exactly the kind of run I needed.  A successful one. One that promises that more will follow. Oh, yes.  A little CBT goes a long way, but nothing brings it home like a good run. There will come a day when I cannot run.  Today was not that day!

Endomondo Hiking Workout

Endomondo Hiking Workout: was out hiking 2.66 miles in 51m:27s using Endomondo.  Sometimes it occurs to one that poor judgment has been exercised. Tonight, I realized that half way into this hike. There was a fall like chill in the air, and the sun could not be seen, nor did it strike the tops of the trees or mountains. I was already as far in as it was to come out, so I forged ahead. I made a note to myself that If I emerged from this trek unharmed, I would endeavor not to start a 2.5 mile Eagle Trail hike at 7:20 pm on a cool, mid-September evening. Even my "church" is a little scary in the dark! Sometimes my bravery needs a little adjustment.

Endomondo Running Workout

Endomondo Running Workout: was out running 2.53 miles in 28m:26s using Endomondo.  OMG!  How many times can a person fall off the canyon rim and still make it home?  ;)  Obviously, Endomondo was not my friend today!  For starters, it stopped half way up the grade.  I didn't realize it until I was out of the canyon, so I have to use my math skills to figure out how long it took me to get up the grade.  It took me 16:30 to run back down though.  So, I ran today.  And it took me 16:26 to get back, and it took be 28:26 to get out.  That is still faster than walking, so I'll take it.  I actually feel pretty good.  I did better than I thought I would.

Endomondo Running Workout

Endomondo Running Workout: was out running 4.46 miles in 48m:38s using Endomondo.  This was one of THOSE runs. You know, the one I really really didn't want to go and do. The one where my entire psyche screamed "common - let's just lay down and take a nap!" And I almost didn't go run! Then I reminded myself, unless th

ere is a real reason - like if I felt a sting in a muscle last time I ran and it is still bugging me, or if I'm sick with a cold that I don't want to turn into bronchitis - then I need to go and run. So, I put on my running cloths and drove to the trail - the compromise was to just take it easy and run the 3.5. Well, I felt pretty good once I got started, so I decided to run all of the grades out of the canyon. I had a really comfortable mile - from 2 to 3, then I picked up the pace. Looking at my lap times I am amazed, I am within 4 seconds of 10:30/mi on each of the other laps. That is consistency if I ever saw it. Tomorrow I want to go and run the Canyon Springs grade, just to see if I can actually do it and if I need to devise a strategy for Saturday. I might not finish great, but I might not finish last either. :)

Endomondo Running Workout

Endomondo Running Workout: was out running 6.99 miles in 1h:17m:18s using Endomondo.  My second 7 mile loop this time around, first after getting over my cold.  Last 7 mile loop till the rim2rim saturday.  Weather was perfect.  It was a steeple chase, though.  Had to climb over 2 fences and run through one big puddle.  Hope I didn't ruin my shoes.

Personal Best of 2012 - so far!

Endomondo Running Workout: was out running 5.15 miles in 53m:05s using Endomondo.

Cheri's Progress

Today id did my customary 30 minute workout at curves. The scales say I weigh 195.2 pounds. The workout computer there says I was lazy, my butt tells a different story, as do my knees. I at about a serving of carrots, 200 calories worthof v8 juice, a serving of mixed nuts a banana and a bouwl of soup with a slice of bread. That didn't bring me to my allotted day of calories, but I have no doubt that the grande sf hazelnut mocha with skim milk did. I'll bet there were a good 400 calories in that. But, I'd say all in all it is a good start.

Weightloss challenge

Megan: 135 by May 12 - needs to lose 13 pounds to get there. Ideal would be to lose 20 pounds, but 13 pounds is the goal. Megan will do a biggest loser video 3 days a week and on the other days she will do a dance, taebo or the walk 2 miles video

Cheri: Weights 195 today, wants to be 135 ultimately. There are 19 weeks until Ellie's birthday which means she could lose 38 pounds, bringing her to 157 pounds (154 by the family reunion). In order to reach this goal, Cheri agrees to go to curves 3X/wk as reliably as possible, and work out to the work out videos she bought at lease 2X/wk. When her weight is reduced enough she will run at least 1X/wk in addition to the videos and curves.

We both agree to stick to a healthful diet that includes the recommended servings of fruits, vegetables and meats, but make sure we are eating the minimum servings of starches/grains. We will plan our breakfasts and lunches together, but since Megan has to feed a big young strong husband, her dinners will have to be based in part on his needs. While he isn't bound to any diet, for the most part their dinners will accomodate them both.

If we reach our goal we will go on a little shopping spree to get some cute cloths to look sooooo good in! And, I will have someone take pictures of us with Ellie! it will be fun!

RSJH run/walk 2+mi

I hate that I have not logged all of the running I have been doing lately. I have been running every other day since my last post. I have missed a couple of days - one because Megan was here and the other was Friday because I didn't get home in time. There may have been another night when I didn't get home on time, but I didn't log them and can't remember for sure. Until last Wednesday, I was taking it pretty easy, just one minute run to two minutes walk. I was finding myself running the one minute pretty hard, so last week I tried to increase a couple of the intervals to two minutes run, one minute walk. Then last Wednesday, a guy who I had an altercation with a couple of runs earlier was there.

Ok - the altercation. This idiot takes his yorkshire terrier to the track to run. Now, if you know anything at all about the breed, you know that they zip and zoom all over the place. They don't just run long distances next to their masters. This dog was zipping back and forth across the track. I was truly afraid that if I were running and the dog ran under my feet, or smacked at my feet, that I would go down. Let's face it, I am not some young running back used to having my feet slapped. I would go down and go down hard. So, I told the guy it was illegal to have his dog out on public property without a leash. He got all smart with me like I was being horrible, so I suggested the next time he had the dog there without a leash, I would call the police. He then got really belligerent, but did leave without beating me up.

Last Wednesday he was there without his dog. I was still afraid of him, though, so I ended up running more than just the one minute run to two minute walk. I even managed to run for three whole minutes to one minute walk. I was trying to get to the other side of the track from him. On Friday I worked late, so I didn't run and am not making up runs at this point. I ran today, and ran two minutes to one minute walk. I ran slow and easy, and managed to get through it. It rained for a few minutes. It was a pretty good run.

I have noticed it hurts when I first start, and I have to really focus to get my stride going right. I have also realized that my knee problems before weren't because of running but because of going down stairs. I am still experiencing a great deal of pain going down stairs now. I am going to work on that gradually to see if I can't strengthen those muscles without injuring them.

So, I guess I am getting closer to being able to run my 7 mile loop. Ok, not for a while, but I can at lease see it in my future.

SAT RSJH run/walk 2 mi

Continuing with 1 mile run, 2 mile walk. It was harder today which was possibly because of pushing it on Thursday. I am making this one work. I am not going to increase the time running this week. I want to feel really good with this before increasing any.

THU RSJH run/walk 2 mi

It was raining and it felt really good. I pushed a little on the straight runs.

TUE RSJH run/walk 2mi

Pretty good run, stretched knees afterward.

SUN RSJH 2mi

I did it. I had to. I made a deal with a client that if he walked I would do my run/walk. He did his part, now I have done mine. It was very warm, but a nice breeze ended the run. I felt good for the first half, but the difficulty in the run increased exponentially from there. The last run really hurt. But I did it! The right knee is not being happy. I stretched the knees and the sciatic nerve areas really good when I got home. Notice a huge improvement in mood.

SAT Buhl Sagebrush fun run/walk 5K

Steve and Megan met Zach and me in Buhl and 7:45 am. Steve and Zach ran the 5k (Steve placed first in his age group) and Megan and I walked. She can walk really fast too. We didn't really get going until about a mile into the race, then it was all about me keeping up with her. She should get into competitive walking! I'll bet she'd win a lot. It would have been easier if I had just run the race. I made it though, and except for a little knee pain, I was left with the wonderful lactic acid burn!

TUE Burley city streets Walk 2Mi

I walked today, and it felt really good. I took tylenol first and wore both braces. I walked briskly and felt good the whole time. Minimal pain. I believe I will start the running program again next week, of course not increasing so much so soon as the program suggests. I will know more when I walk the sagebrush days fun run/walk with the kids.

TUE Burley City Streets, Walk, 2 mi?

I walked, very slowly and deliberately today. It was painful. I tried to take it easy, but I didn't have a knee brace. It hurt when I got back to work, and took some tylenol for it.

Runner's knee

Does walking around Walmart for an hour with a shopping cart for support count?

I started out strong with the Runner's world beginning run program. It seemed to me that it really increased too fast, but didn't listen to my own self's advice to do what I felt more comfortable with. Megan was on the same program too, and she is suffering with shin splints right now. I am suffering with knee pain. I cut out the Saturday and Monday runs and am still in pain. I went for a walk today and felt at each step my knee could go out. It hurts like hell to walk down stairs, and seems to get inflamed walking up stairs.

Today I realized I am still doing something wrong, so I looked for advice from Runner's World Apparently it is patellofemoral pain syndrome or Runner's Knee. It is an over-use injury that affects lots of runners.

To prevent PFPS, run on softer surfaces, keep mileage increases less than 10 percent per week, and gradually increase hill work in your program. Visit a specialty running shop to make sure you're wearing the proper shoes for your foot type and gait. Also, strengthening your quadriceps will improve patellar tracking, and stretching your hamstrings and calves will prevent overpronation. (Try the exercises below from Pribut.)
At the first sign of pain, cut back your mileage. The sooner you lessen the knee's workload, the faster healing begins, says Pribut. Avoid knee-bending activities, canted surfaces, and downward stairs and slopes until the pain subsides. As you rebuild mileage, use a smaller stride on hills. Consider orthotics if new shoes don't fix the problem. "If your feet have good form, your knees will follow," says Pribut. See a doctor if the pain persists, to rule out another condition.

on another page they list "strength training, wearing a knee brace, taping your arches or wearing an orthotic, and replacing worn shoes or wearing motion-control shoes can help" to prevent and help the problem. The shoes should be ok. They hadn't been worn that much, and I really don't want to break out the new pair until I have lost weight and have a good strong stride. I will definitely use the knee brace, cut back on distance for a while, and strengthen my quads.

I intend to still walk, hopefully, and when the pain subsides, add the running back into the program. I'll probably stick with the 1 minute run to 2 minute walk for a few more weeks, then slowly add more running time in. Not go from 1 min run to 2 min walk to 4 min run to 1 min walk in the span of two weeks. That's what I should have done to begin with.

FRI Run/walk RSJH 2 mi

I just went for my last run this week. I was feeling pretty good, didn't hit the wall until halfway through the last 3 min run. Knees and ankle hurting of course, but still, I was feeling good about it. Until I got to the car. One of my interval bands was in the seat of the car. I was a full interval short of the full workout. I still went at least 2 miles, but I was 3 minutes short of the full run. I still feel ok about it. I am resting this weekend, I won't run tomorrow. I need to let things have a chance to heal a bit. I don't believe it is permanent damage or anything as it tends to get better not worse, even through the runs. Just old joints trying to catch up. It was about 60o to 65^o during the run this morning. It felt hot.

THU walk FM and back 2+mi

Walked to store and back. Knees very sore, so are ankles. My left knee is popping a bit. I don't remember at what point I started having knee problems the first time I started to get into shape - you know, the time that worked - but I will keep track of it. I will probably not start the 4 min run/1 min walk yet. I want to make sure I stay healthy.

WED Run/Walk RSJH track 2+ mi

It was very hard, but I did it. 67^o at the track. 3 min run, 1 (or more) min walk X 7 intervals + 2 min run at end and cool down lap. I tried the brace, it didn't work. By the end of the workout I couldn't feel my left foot. Strange. Right now it feels great. I don't get it! It just has to be the shoe/

TUE Walk Burley city streets

30 min walk during lunch break in Burley

MON RCP 2+ mi run/walk

Today I kept with the program. 70^o warm, walked 1 min, ran 2 min X 10 intervals. Good cool down walk. My left shoe is slipping in the heal. I re-laced it to match the right shoe, but to be safe, I will wear my ankle brace (the one I got when I sprained my right ankle) on Wednesday's run. I have been home for a few minutes and it feels ok now. Still sweating. Left knee is weak. On Wed I am supposed to run 3, walk 1 X 7 intervals and end with a 2 min run. We'll see how it goes. If it is bad, I will stick with the 2 min run 1 min walk until I feel stronger.

SAT Run/Walk Merridian park trail, 2+ mi

Megan and I ran a trail we just found today. It rained on us. My knees were really weak and sore, and it affected my stride. It wasn't as easy today, but I did it. Run 1 min, walk 2 min

FRI Run/Walk Merridian HS Track 2+mi

1min run to 2min walk for 10 intervals at a highschool track with Megan. Seemed pretty easy today! I have a feeling I will be ready for next weeks increase. (P.S. the schedule I wrote in a previous post is wrong. 2 to 1 is just the first day. It increases from there).

THU walk CSI 2+ mi

I hate the CSI fitness trail. I went there for my walk because it makes a good loop from my house. Of course, they were watering several sections of the trail. So, I ended up running a bit of it, and I am so glad I didn't hurt myself in the process. These walks are supposed to be easy, and definitely no running. But it's over, and its done. No more csi.

WED Run/Walk RCP 2+ mi

The track was being used by a bunch of large men, so I headed to RCP to run. It was much easier than the Monday run, but that might be because I lost count of intervals on Monday. Today, I used rubber bands - I transferred a band from one hand to the other after every interval. I felt really good after this workout, but I look forward to next week when they become a little more intense. I also ran out one more interval than in so that I would have a good cool down walk before hitting the car.

TUE Walk Burley streets, about 1.5 to 2 mi

It was warm, I was wearing my flip flops, and I did it. Almost blistered the bottom of my right foot, left foot objected, but I'm glad I did it. Day 2 completed successfully.

MON Run/Walk RSJH 2 mi

I am going to try to get things going again, and I am going to take it slowly and easily. I am following a runnersworld plan in which I walk 2 min run 1 min X 10 on Mon Wed Fri and Sat, walk 30 min Tue and Thu and rest Sunday. Depending on my schedule, I might have to change this a bit, we'll see.

The second week changes to Run 2 min, walk to min, the rest stays the same.

The third week changes to run 5 min, walk 1 min on Mon and Wed, run 6 min, walk 1 min Fri and Sat, keeping 30 min walks on Tue and Thu.

Week 4: Mon. Run 8 Min, Walk 1 min Repeat 3X, then Run 3 min. Tue: Walk
Walk easy 30 min Wed. Run 9 min Walk 1 min Repeat 3X, Thu. Walk easy 30 min Fri. Run 10 min, Walk 1 min, Repeat 2X Run 8 min Sat. Run 11 min, Walk 1 min, Repeat 2X
Run 6 min Sun Rest

So that's where I will start. Today I walk/ran about 2 miles (or more - I didn't count very well). It was about 70 degrees and I wore shorts and an old pair of running shoes. I felt strong at first, but half way throuogh I really began to feel the strain. I still felt really good, though. I know it doesn't happen that quick, but I did feel stronger and better at the end of the workout. The ankle feels great. I might be able to make this happen! Fingers crossed.

SUN Walk RCP 3 mi

Walked with Zach, took pictures that turned out bad. I wore the old yucky brown shoes, but everything went well. I do believe the ankle might actually be ok. I hope.

Sprained ankle

There is a really good reason for why I haven't been walking. I sprained the ankle on the 4th at the CSI fireworks display. I was walking and trying to call Zach and stepped on/off a lip at the side of the road. These pictures were taken today, and since then I have noticed more bruising. I think you aren't supposed to continue to ice after 72 hours, but I think I'm going to continue. It is still really warm and really sore. I really hope it is only sprained. It would suck to have to go all the way to pocatello just to get a cast.