Strength Training

Knees better, but still feeling a little stiff. I went to the gym and talked to my friend who owns the place and he said I ran too much, my knees hurt from overuse. He said don't run until they feel normal, go back to 2 miles, and then next time run 2.2, and then 2.4, and then 2.6. I'll screw myself up if I overdo it.

He said lifting weights and doing squats was fine. The soreness was from repetitive motion and overdoing it.

So I lifted and felt good.

But it doen't look like I will be ready to make the 5K on December 10.

Rest

Worked 18 hours in the city. No exercise other than carrying people.

Knees still sore, but not as bad.

My brother sent me a link to a 5K race in January in a nearby city. I then went and found one also in the state on December 10. I really want to do one, but need my knees to recover.

Rest

Knees still sore. I read that it is a mistake, especially for big people to try to up their mileage too quickly. They reccommend 10% increase every two weeks. Here's a link to tips to avoid injury from Runner's World.

Training Tips

Rest Day

Knees very sore.

3 Miles

Went to the gym after work. In the car I couldn't find my walkman. I was pissed, so pissed I even started to leave, and then I saw it so I reparked and went in.

I decided I would run, maybe even try to break two miles. I walked two minutes and then started running. This time I slowed down the trend mill pace to less then 6.0 which is a ten minute mile pace. I put it down to 5.5 and I shortened my stride.

3.0 miles in 32.20.

Felt good, as well as I have running.

I am psyched.

See how I feel tomorrow...

rest

rest

2 mile bike/ 1 mile run

2 miles on the bike and then one mile run. I was trying to go a little easy to see if my legs are injured or just tired from the new activity. The run was a little hard at first. My knees felt funny, but that went away. I set it at a slightly lower pace. 10 minute mile. I've got to get the milage before the speed.

Rest

While in New York waiting for the train home, I go to Borders and there in the sports section are about twenty books on triathlons. I hold off on buying any just now. I really need to prove I can run three miles before I buy anything more. Here i am already babbling about training for a triathlon and running two miles wipes me out. My legs and knees still feel dead.

At home I get an email from my brother for a web site called Runner's World

I read a column there about mistakes a beginner can make, and it includes trying to run to much too soon.

Safe and Sound

Law 1: Increase Mileage Gradually

Why: Bumping up your weekly total with a few miles here and there may not seem like a major burden on your body--until you think about all those steps that make up each of those miles. That's why sudden jumps in mileage are a leading cause of injury. Your body needs adequate rest to recover from your increased mileage, and that requires a gradual approach.

How: Increase mileage by no more than 10 to 20 percent a week. So if you're running three miles a day, three times a week, the next week you'd run about 3.5 miles on those three days. Also, build plateaus into your training. After increasing mileage for three weeks, hold steady for a week or two before increasing again. If you want to run four days a week, you'd still want to increase your overall time running by only 10 to 20 percent. If you're a veteran coming back from a break, don't try to pick up where you left off. Determine a comfortable base volume from which to start--no more than 50 percent of your previous weekly mileage. If you've only been off for a few weeks, you might start from a base of 3 miles a day and then increase with the same 10- to 20-percent principle.

I'm hoping that's why my legs are so dead, and not that my knees are shot and I will never be able to complete even a sprint triathlon.

Today was day of rest

Strength Training

Hit the gym for some strength training in the morning, and then take the train to New York to see my brother.

My legs feel dead.

My brother tells me he is running in his first marathon this coming weekend. We talk about triathlons and he admits he is interested as well, and has alreday bought a bike. His is a straight up hybrid that cost a couple hundred dollars. It is much heavier than the $800 one the gut at the shop showed me. I do like the thick tires, My brother says the road bikes get flats alot.

He also shows me an interesting web site that lets you map your runs.

USATF America's Running Routes

Beat down

Beat down from yesterday's run. Still I manage a half hour bike ride at home on the stationary bike.

2 Miles

Went to the gym this morning intending to strength train, but instead I got on the tread mill and made the snap decision to try to hit the 2 mile mark. I did it in 19:30. I tell you though I hate running. It is hard. I finished with Bob Dylan's "Like a Rolling Stone" on my headphones. Any other song and I might have quit.

Felt good after, but tired.

I think I am going to try to run twice a week with the goal of being able to do four miles each time. Although my big goal remains just hitting the three mile mark.

I don't want to overdue the running and hurt myself. I mean I weight 228 llbs and that is a lot ofd stress on the body.

Stationary Bike

Thirty minutes on the stationary bike. I didn't get off till late and I was too tired to go to the gym, so I'm happy with the bike.

Drank beers with an old friend last night in Boston. was wiped out today. Decided around 4:30 to go swimming even though I was beat. I went to the pool but the parking lot was packed. It looked like they may havehad a high school swim meet going on. So instead I went home and for the first time got on the stationary bike I got a couple months ago when my father cleaned out his storage. It was great. I went for thirty minutes while watching a Neil Young concert movie.

I tell you I am feeling good.

I stopped at a bike shop today and priced a bike at about $800. I told the guy I wasn't buying one until I hit my running goal, which is three miles. It was a nice bike.

But I do need to also ask around and find out the right kind of bike to get.

Tomorrow is supposed to be a rest day, but I feel like at the least I will do the bike at home. At the most I will try to run after work.

A mile on the bike and then a one and six tenths mile run on tread mill. Afterwards when I was stretcheing my quads bunched up in cramps.

Still, every little record feels great, not to mention working up a sweat.

Missed Workout

Worked 12 hours in the pouring rain, including several very heavy carrydowns. We got held over and extra hour and a half, so by the time I was out the gym was closed. So today was a missed workout, although I got one at work. I must hit the gym tomorrow.

Rest Day

Since I work 16 hours Tuesday is my rest day unless I want to get up at 4:00 in the morning.

Tomorrow I will strength train in the morning and maybe get in a run or bike.

5 miles on bike

Didn't go this morning and did not want to go to the gym after work. Tired from work, the dark season affective disorder stuff. But I stopped and did

5 miles on the bike. Took slightly over 30 minutes.

and then immediately ran

1 mile on the treadmill

in about 9:45.

Felt good.

Went home took a hot tub.

Sunday

Day of rest. Except for working my regular 12 hour shift.

Not Unpleasant

Did twenty minutes on the bike and then went right to the treadmill and ran a mile in less than 10 minutes.

This in its minor way was a breakthrough for me.

The running wasn't unpleasant and by standing up straight, the occasional numbness I have felt in my arms as I ran went away.

Strength

Strength Training, followed by 20 minutes on the bike. The day of rest helped.

As far as strength training goes, I am doing full body, one set. Here's a typical workout:

Smith Squat 12 X 100
Dumbell Incline Bench 12 X 45
Leg Extension 12 X 120 X 2
Lat Pulldown 12 X 80
Leg Curl 12 X 80
Arnold Press (Curl to Shoulder Dumbell Press) 12 X 25
Upright Dumbell Row 6 X 25
Back Extension 12 X 200 X 2
Tri Dumbell Extension 12 X 15
Ab Crunch 12 X 50


I'll mix it up a little adding an exercise or two, and then either upping weight and dropping the number of reps or vice versa.

Off

After yesterday, I needed a day of rest. Very stiff. Hurting

Outside Run

Went to the gym intending to do strength training. Instead ran 1 mile outside. Not enjoyable. I made it with plenty to spare, but I did not like it. My lungs hurt. I felt uncomfortable. I got back to the gym and started coughing. I thought for a moment I might be sick.

Then I did an easy 20 minutes 3 plus miles on an exercise back.

Later today I saw an ad for the Manchester Road Race, a big Thanksgiving race around here that everybody enters. I guess its a little less than 5 miles. I don't think I could be ready this year. I would have to run two miles in another day to even think about training in that amount of time, plus tonight I am very stiff and sore.