Thursday 11/20/2014

1 hour on the treadmill. I mile @ 5% grade (5-6 mph) 1 mile @ 12% grade (started at 4 mph dropped to 3.3), 1 mile 3-7 % grade varied (mostly around 5 mph) 1 mile walk @ 12% grade ( 3 and 3.3 mph)

Tough running the 12% and after completing that at around 31 minutes, I wanted to quit for the night and then remembered that I want to try and beat Ranger on Saturday – actually I had to start remembering that at around the ½ mile mark of the 12% grade.

Another thing that does keep me going is that I run to please God, because he has given me the health and fitness to run at this point in my life. The guys that I grew up with are all loosing their health, looking old and stiff and overweight. Sorta like I did 4 years ago. The youngest of the group is retired and on disability and another his age died a few days ago in a traffic accident. Yet another, the fittest, strongest, most athletic of us, also retired a few years ago and went to Mexico. I didn't recognize him until his daughter told me it was him. I have a lot to be thankful for in all areas of my life.

Neil's car accident just brings to mind how quick our life can end; we have no control of when, where or how it will happen, but it will. In many ways, I still have that feeling of immortality that young men have, yet I know that isn't true.

19 Days until the 1/2 marathon

Tuesday Nov 18, 2014

Tonight, 1 hour of leg shredding elliptical workout. I know some people trash ellipticals as a serious piece of exercise equipment, I wonder if they tried using the programing and if they worked at it or they thought they were just suppose to walk?

I have talked with Bob B and he suggested that I taper before the run and is trying to dissuade me from running on the Saturday before leaving for Hawaii.  Tapering is important, it allows the muscles to heal and rebuild.  I have been wondering, how much the heart is affected by heavy exercise; are the fibers in the heart torn down in long runs, like the leg muscles are?   Do they heal and repair themselves like the muscles in my legs.?  Would a weeks rest improve my heart as it will my legs?

Another concern I have about not running for a week and that is putting on weight before the run... I guess I'll need to just do a lot of walking and watch what I eat.  It is important to me that I do a good job on this run.

Monday

Rest day.  I walked on the ferry, it has been bitter cold in the morning and I have not been doing squats because I am not sure if my legs are warm enough and I don't want to tear anything.

Sunday Run 11/16/2014

Today, Sunday, training consisted of my 1 hour Running Injury Prevention clinic, a clinic put n by a Physical Therapist I have lots of respect for. I needed to use her professional services and she resolved other issues I had suffered with for years, during the course of her treatment. I am running stronger now, than before my injury.

The one hour of training is actually tougher than it would appear if you were watching it and is designed to improve my core, balance and lower body strength. Needless to say, my legs were fatigued before meeting Beth at Battle Point Park on Bainbridge Island.

We stated a single track trail that left the park and ran about a mile to the Grand Forest. We then ran trails through the Grand Forest and then back the first trail to Battle Point park, we then ran the trail, clockwise, against the majority of traffic back to our cars.

The weather was around 40 and sunny and it was enjoyable running with Beth. Beth has agreed to run with me on training runs to help get ready for my ½ marathon in Hawaii.

Today's run 15.85 km 2 hr 25 min. Not as far as last week, but an improvement. For those that know the Pt. Gamble trails, about 1.2 miles from the TH, is a trail – Ranger, the bottom trail is easy the top is steep. I made it most of the way up without stopping. I will own this trail either next Saturday or

the Saturday after. I'll try to get elevation information next week. Running this hill at the beginning sapped my strength

Experienced runners will walk a hill like this because they know they can walk it as fast as they can run it, or even if they walk it slower, they will have saved energy to make up the time after they reach the top of the hill. I know this, and will hopefully use the strategy on the Hawaiian run, where there are two large hills; but, I am training now and want to strengthen my legs and running so I stress them now.

It was a cold day today, and probably did get into the low mid 40. I was warm enough to be comfortable, but realize that the cold was affecting my muscles and probably core temperature, and that is one reason I didn't run as far – it sapped my strength.

I found a new trail at the beginning of the run, it followed the fence line of some property. The trail isn't used much and was root and rock strewn which were covered in fallen leaves. As I watched the ground, I started to see lots of questionable animal tracks, so I doubled back to the main trail; I think my main concern was sthe condition of the trail.

As I got tired on the trail and wanted to stop, I would tell myself that I needed to go a little further, because each time I pushed myself through the tiredness and pain, I would tear down the muscle and it would rebuild stronger, with more endurance so I could go further and stronger in the future.

I have found another trail that I am going to add to my run next week.

Good news about the Hawaiian run, a woman at work did it 3 years ago and said it was fun and doable. She and her sister did it in 3 hrs and they stopped along the way to visit “things”, to take pictures and to enjoy the scenery.

I am getting excited about this run.

I signed up to do the Turkey Trot on Bainbridge Island on Thanksgiving.

There is a 5K on New Years day I believe I will sign up for.

At times training can be boring

There is nothing like a fast approaching date for a goal to focus interest, ignore the pain, and work through the boredom of treadmill, elliptical and hill repeat workouts. I did a lot of stair walking at work. I had been doing squats and lunges on the ferry ride in the morning, but since the last couple days were in the 20s I didn't do them, I thought my legs muscles would not warm up enough to do them safely.

Tonight I did 2 30 minute elliptical workouts, simulating hill repeats. Indoor exercise can be so boring, and walking out to the garage when it is upper 30 to lower 40s is hard to do. But I warm up fast.

Veteran's Day run

Today I ran 4.6 miles on the Pt. Gamble trails.  Probably 65 - 75% on Single track.  I did Ranger twice - I wasn't able to run it al, but I did good.  I will need to do squats, walk up the stairs at work and do hill repeats on the treadmill and eliptical.

The Hawaii race has a lot of hills and it looks like it will be difficult, with training and help from God, I will be able to complete it.  It is easy for me to see and feel that I am getting stronger in my running and having this run as a goal I will be able to callenge mysel in my training.

I am not sure why 5 of my waypoints are down
on Hwy 3 and I was surprised that if I was running along a cliff, I could look down and see my house.