Training Day 10
We started our run a little after 7am this morning, while the weather was agreeable. The temp was in the low 60's and there was a slight breeze coming off West Beach.
Sherri finished the 2.49 mile run in 24 minutes and 56 seconds; shaving off 30 seconds from last Tuesday's run. She might have actually shaved off several more minutes if she did not have to slow down and check on Steve.
Since camp, Steve has been dealing with tenderness in his knee and lower calf. It has been over a week since he has run, so he felt like he had given his leg ample time to recover. Even before he left the house, he wrapped his calf and knee with an ace bandage for added support.
However, about 1.25 miles out, his lower calf began to cramp up. He had to stop many times to work the cramp out; which became frustrating quickly. In the end he gave way to limping back home, until Sherri could get the car to pick him up.
After having the opportunity to examine his calf, Steve is pretty confident that the pain is actually coming from his Achilles tendon, and radiating up into his lower calf muscle. He has an appointment with the doc on the 7th of August.
Sherri is dealing with her own foot issue as well, but that is for another time. Getting old can be challenging! :)
Tuesday, July 31, 2012
Tuesday, July 24, 2012
2.49 miles - 25 minutes 26 seconds
Training Day 9
Well, another training day down and no Steve. His knee is continuing to give him some trouble; so he made an appointment with the doctor to have it looked at. Unfortunately, the visit isn't until August 7th, which is just a few days away from the run.
This morning we were under a marine layer; therefore, Sherri opted to run in the evening. The temperature was steady at 60 degrees. There was a little bit of a head wind to contend with, but other than that the weather turned out beautiful.
Sherri ran 2.49 miles in 25 minutes 26 seconds. Her run was slower than Saturday, but that was because she had a couple brief walking spells. Hopefully, the next run will be at a steadier pace.
Next run set for Thursday.
Well, another training day down and no Steve. His knee is continuing to give him some trouble; so he made an appointment with the doctor to have it looked at. Unfortunately, the visit isn't until August 7th, which is just a few days away from the run.
This morning we were under a marine layer; therefore, Sherri opted to run in the evening. The temperature was steady at 60 degrees. There was a little bit of a head wind to contend with, but other than that the weather turned out beautiful.
Sherri ran 2.49 miles in 25 minutes 26 seconds. Her run was slower than Saturday, but that was because she had a couple brief walking spells. Hopefully, the next run will be at a steadier pace.
Next run set for Thursday.
Monday, July 23, 2012
Proper Running Shoes A Must
Steve took Sherri to the Nike store and purchased her a running shoe that works for her feet. Sherri tends to put most of her weight on the outside of her heels, which means she needed to find a supination shoe. When she ran with them for the first time on Saturday, she was amazed at the difference it made. The shoes really helped her feet and legs. The best part, is her weight was distributed evenly over her heal, which really gave her a spring to her step. What a difference!
Saturday, July 21, 2012
2.08 miles - 19 minutes 13 seconds
Training Day 8
The morning started out with RAIN - should we be surprised? Yes and No. Yes, because the weatherman said we were to have sunshine, and no, because this is Whidbey and the weather can be unpredictable at times.
So we pushed off our run to the evening. Thankfully, the rain stopped and the clouds for the most part blew away. The temperature was nice, but the breeze was a bit on the heavier side. All in all, another great evening for a run.
Sherri had to run again by herself. Steve is nursing his calf and lateral meniscus. He tweaked it while playing in the snow up at Mt. Baker.
Tonight, we changed up the route. Sherri was able to run 2.08 miles in 19 minutes 13 seconds; shaving 1:08 off Thursday's time. She is pretty excited about this, since she was trying for a 20 minute run.
Our next T-Day is set for Tuesday. Hopefully, Steve will have had enough time to recover; otherwise, he may not be able to run until race day.
The morning started out with RAIN - should we be surprised? Yes and No. Yes, because the weatherman said we were to have sunshine, and no, because this is Whidbey and the weather can be unpredictable at times.
So we pushed off our run to the evening. Thankfully, the rain stopped and the clouds for the most part blew away. The temperature was nice, but the breeze was a bit on the heavier side. All in all, another great evening for a run.
Sherri had to run again by herself. Steve is nursing his calf and lateral meniscus. He tweaked it while playing in the snow up at Mt. Baker.
Tonight, we changed up the route. Sherri was able to run 2.08 miles in 19 minutes 13 seconds; shaving 1:08 off Thursday's time. She is pretty excited about this, since she was trying for a 20 minute run.
Our next T-Day is set for Tuesday. Hopefully, Steve will have had enough time to recover; otherwise, he may not be able to run until race day.
Thursday, July 19, 2012
2.0 miles - 20 minutes 22 seconds
Training Day 7
Another beautiful evening for a run. Sherri was determined this time out to complete the 2.0 miles without stopping and that she did do! She admits that running by herself is not as fun as running with Steve.
Today's run was completed in 20 minutes 22 seconds; which by the way, beats Tuesdays time by 36 seconds. This of course begs the question, does Sherri walk faster than she runs? (The things that make us go hmmm.)
Saturday is another training day, so we will get another time and see what is really going on.
Steve has said to Sherri on numerous occasions: RUNNING BURNS CALORIES. So today, Sherri decided to find out how many calories she actually burned. After she located a calorie counter online, she entered in her information, and boy was she amazed to find out that she did indeed burn calories. 207 calories to be exact!! Yeah! 207 calories gone for just 20 minutes of cardio! Now that's SWEET!
Another beautiful evening for a run. Sherri was determined this time out to complete the 2.0 miles without stopping and that she did do! She admits that running by herself is not as fun as running with Steve.
Today's run was completed in 20 minutes 22 seconds; which by the way, beats Tuesdays time by 36 seconds. This of course begs the question, does Sherri walk faster than she runs? (The things that make us go hmmm.)
Saturday is another training day, so we will get another time and see what is really going on.
Steve has said to Sherri on numerous occasions: RUNNING BURNS CALORIES. So today, Sherri decided to find out how many calories she actually burned. After she located a calorie counter online, she entered in her information, and boy was she amazed to find out that she did indeed burn calories. 207 calories to be exact!! Yeah! 207 calories gone for just 20 minutes of cardio! Now that's SWEET!
Tuesday, July 17, 2012
2.0 miles - 20 minutes 58 seconds
Training Day 6
Today's run proved that having a running partner is most helpful and needful. Having a running partner,(or coach in Sherri's case), gives her the drive she needs to push a little harder and a little further. As you might have guessed, Steve and Sherri did not get to run together today.
Sherri set out for a 2.0 mile run earlier this evening. There was a slight breeze and the temperature outside was right around 70 degrees. A beautiful evening indeed.
Unfortunately, Sherri really struggled with the hills as she just didn't have the inward drive to run up them. Usually, when she hits these hills Steve is ahead of her, and that's when she focuses on his feet and speed. However,tonight there were no feet to focus on.
Between running the straight paths and walking some of the inclines Sherri finished the 2.0 miles in 20 minutes 58 seconds.
The next run is set for Thursday; where she hopes to better her time.
Today's run proved that having a running partner is most helpful and needful. Having a running partner,(or coach in Sherri's case), gives her the drive she needs to push a little harder and a little further. As you might have guessed, Steve and Sherri did not get to run together today.
Sherri set out for a 2.0 mile run earlier this evening. There was a slight breeze and the temperature outside was right around 70 degrees. A beautiful evening indeed.
Unfortunately, Sherri really struggled with the hills as she just didn't have the inward drive to run up them. Usually, when she hits these hills Steve is ahead of her, and that's when she focuses on his feet and speed. However,tonight there were no feet to focus on.
Between running the straight paths and walking some of the inclines Sherri finished the 2.0 miles in 20 minutes 58 seconds.
The next run is set for Thursday; where she hopes to better her time.
Saturday, July 14, 2012
1.8 miles - 18 minutes 32 seconds
Training Day 5
We are so glad to report that we actually got our run in today. After the storms we had over the last 24-36 hours, we were not sure if the day was going to be sunny at all. Yes, the thunder, lightening, and rain has stopped. The skies were blue, the wind was breezy, and the temperature hovered around the mid 60's. We praise God for another beautiful day on Whidbey!
Our goal this afternoon was to run 2.0 miles. Unfortunately, we ran 1.8 miles before Steve's lower quad and upper calf started cramping. We completed the 2.0 run/walk in 20 minutes 42 seconds.
Although we had to walk the last part of the run, we ended up running the 1.8 miles in 18 minutes 32 seconds. We would really like to make the 2.0 mile run in 20 minutes the next time we try.
So tomorrow is a rest day (from running), which will be good(and necessary)for Steve. He will need to let his leg relax and repair itself properly.
It is hard to believe that there are only 11 training days left before the race. So with that in mind, the next three training days will be focused on running 2.0 miles and improving our time.
We are so glad to report that we actually got our run in today. After the storms we had over the last 24-36 hours, we were not sure if the day was going to be sunny at all. Yes, the thunder, lightening, and rain has stopped. The skies were blue, the wind was breezy, and the temperature hovered around the mid 60's. We praise God for another beautiful day on Whidbey!
Our goal this afternoon was to run 2.0 miles. Unfortunately, we ran 1.8 miles before Steve's lower quad and upper calf started cramping. We completed the 2.0 run/walk in 20 minutes 42 seconds.
Although we had to walk the last part of the run, we ended up running the 1.8 miles in 18 minutes 32 seconds. We would really like to make the 2.0 mile run in 20 minutes the next time we try.
So tomorrow is a rest day (from running), which will be good(and necessary)for Steve. He will need to let his leg relax and repair itself properly.
It is hard to believe that there are only 11 training days left before the race. So with that in mind, the next three training days will be focused on running 2.0 miles and improving our time.
1.6 miles - 16 minutes 43 seconds
Training Day 4
Talk about a day where Sherri needed motivation to get out the door. The weather outside consisted of mild temperatures and a thick marine layer. So much so that the trees were dripping water droplets and the air you breathed was saturated with moisture.
Nevertheless, Steve was determined to get us out there and make the run happen and we did! Steve was also right about us not always being able to improve our speed every time we go out for a run. We ran another 1.6 miles and ended up coming in at 16 minutes 43 seconds.
Even after just running a few times we can tell there are many factors involved in how well you run. Obviously, how you feel is one factor (i.e. mental attitude, physical ailments, rest, proper fuel, etc.). Another factor, which is sometimes overlooked, is outdoor conditions (humidity, time of day, temperature, weather, climate, etc.).
We are pretty sure our time was slower due to climate conditions. We kept pretty good time up front, but by the end of the run, we had given all that we could; especially, since we were up against some wind and heavy moisture. In addition to the elements, Sherri felt a little bit of discomfort in her upper leg, which caused her to take it a little easier. She wanted to be able to complete the run without injury.
So, on Saturday we plan to run 2 miles. Hopefully, the weather will be nice!
Talk about a day where Sherri needed motivation to get out the door. The weather outside consisted of mild temperatures and a thick marine layer. So much so that the trees were dripping water droplets and the air you breathed was saturated with moisture.
Nevertheless, Steve was determined to get us out there and make the run happen and we did! Steve was also right about us not always being able to improve our speed every time we go out for a run. We ran another 1.6 miles and ended up coming in at 16 minutes 43 seconds.
Even after just running a few times we can tell there are many factors involved in how well you run. Obviously, how you feel is one factor (i.e. mental attitude, physical ailments, rest, proper fuel, etc.). Another factor, which is sometimes overlooked, is outdoor conditions (humidity, time of day, temperature, weather, climate, etc.).
We are pretty sure our time was slower due to climate conditions. We kept pretty good time up front, but by the end of the run, we had given all that we could; especially, since we were up against some wind and heavy moisture. In addition to the elements, Sherri felt a little bit of discomfort in her upper leg, which caused her to take it a little easier. She wanted to be able to complete the run without injury.
So, on Saturday we plan to run 2 miles. Hopefully, the weather will be nice!
Wednesday, July 11, 2012
1.6 miles, 16 minutes 33 seconds
Training Day 4
We were not able to get out Monday and make our run due to the nasty weather in the morning and schedule conflicts in the afternoon.
Even though this morning was overcast and a bit on the cool side, we got ourselves going and hit the street running. Today we ran the same distance we did on Saturday, 1.6 miles. The best part is we made the run in 16 minutes 33 seconds. We almost shaved off 1 minute 30 seconds from Saturday's record. Steve and I were very happy with this morning's result. Unfortunately, Steve let Sherri know that we would not see this kind of improvement every time we ran (so sad, so very, very sad).
Sherri's hip flexors amazingly did very well and she did not experience the pain and discomfort she had felt on Saturday. Sherri took some extra time stretching, paying particular attention to her hip flexors. We think this really helped.
Our next run is set for Thursday morning and we will be shooting for 2 miles. Steve is stoked and Sherri just prays she makes it!
Until Thursday...
We were not able to get out Monday and make our run due to the nasty weather in the morning and schedule conflicts in the afternoon.
Even though this morning was overcast and a bit on the cool side, we got ourselves going and hit the street running. Today we ran the same distance we did on Saturday, 1.6 miles. The best part is we made the run in 16 minutes 33 seconds. We almost shaved off 1 minute 30 seconds from Saturday's record. Steve and I were very happy with this morning's result. Unfortunately, Steve let Sherri know that we would not see this kind of improvement every time we ran (so sad, so very, very sad).
Sherri's hip flexors amazingly did very well and she did not experience the pain and discomfort she had felt on Saturday. Sherri took some extra time stretching, paying particular attention to her hip flexors. We think this really helped.
Our next run is set for Thursday morning and we will be shooting for 2 miles. Steve is stoked and Sherri just prays she makes it!
Until Thursday...
Saturday, July 7, 2012
1.6 miles - 18.0 minutes
Training Day 3
After completing errands and doing some more yard work we ended up pushing our run out to the late afternoon. The weather was beautiful. The day was warm, which caused the breeze to be warm and the skies were blue, blue, blue, blue, blue!
We stepped up our game and ran 1.6 miles and came in at 18.0 minutes. The additional half mile included two hills, which cost us some extra time.
Today's run was tougher for Sherri due to her mental state of mind. Your mental state of mind plays a very big role in your daily fitness and health. For Sherri, it just seemed like she was having an exceptionally tough mental day in general. We are not sure if it was due to a restless night or what, but neither one of us wanted to hang around her.
Then during the run, when she hit that first hill, she didn't think she was going to make it. As a matter of fact, she thought she was going to toss her cookies and screamed out to Steve (as he was several paces ahead of her), "I don't think I am going to make it!". But amazingly, and by God's goodness, she made it!
At one point Steve thought she was going to have to stop and just walk the rest of the way home; but to his surprise, she just kept on going (not as fast as the energizer bunny though). Near the end of the run, when Steve said to "kick it into high gear", Sherri surprised him and ran right by him. (It was kind of hilarious actually.)
The only down side to the run today (besides Sherri's mental state), was that Sherri's hip flexors flared up. We are hoping this discomfort will go away before our next run, which is set for Monday morning.
Nevertheless, no matter how much pain we seem to put our bodies through, we always feel better for doing something: walking, jogging, running, yard work, cardio, aerobics, or whatever - anything is better than nothing!
So keep that in mind, especially, if your mind keeps telling you... we don't have to exercise today...we can put this off until tomorrow... etc., etc., etc.
So we ask you, what did you do today for you and your body? Hopefully, something.
After completing errands and doing some more yard work we ended up pushing our run out to the late afternoon. The weather was beautiful. The day was warm, which caused the breeze to be warm and the skies were blue, blue, blue, blue, blue!
We stepped up our game and ran 1.6 miles and came in at 18.0 minutes. The additional half mile included two hills, which cost us some extra time.
Today's run was tougher for Sherri due to her mental state of mind. Your mental state of mind plays a very big role in your daily fitness and health. For Sherri, it just seemed like she was having an exceptionally tough mental day in general. We are not sure if it was due to a restless night or what, but neither one of us wanted to hang around her.
Then during the run, when she hit that first hill, she didn't think she was going to make it. As a matter of fact, she thought she was going to toss her cookies and screamed out to Steve (as he was several paces ahead of her), "I don't think I am going to make it!". But amazingly, and by God's goodness, she made it!
At one point Steve thought she was going to have to stop and just walk the rest of the way home; but to his surprise, she just kept on going (not as fast as the energizer bunny though). Near the end of the run, when Steve said to "kick it into high gear", Sherri surprised him and ran right by him. (It was kind of hilarious actually.)
The only down side to the run today (besides Sherri's mental state), was that Sherri's hip flexors flared up. We are hoping this discomfort will go away before our next run, which is set for Monday morning.
Nevertheless, no matter how much pain we seem to put our bodies through, we always feel better for doing something: walking, jogging, running, yard work, cardio, aerobics, or whatever - anything is better than nothing!
So keep that in mind, especially, if your mind keeps telling you... we don't have to exercise today...we can put this off until tomorrow... etc., etc., etc.
So we ask you, what did you do today for you and your body? Hopefully, something.
Friday, July 6, 2012
My friend Carolyn, asked me the other day how Steve and I were training for the 5K. When I decided I was going to enter the race, I googled basic information on how to prepare for a run.
One site suggested the following training:
First step:
8 day program
- 4 days walking for 20 minutes & then
- 4 days walking 30 minutes
Next step: 3x per week
1st week - 2 minute run / 4 minute walk
2nd week - 3 minute run / 3 minute walk
3rd week - 4 minute run / 2 minute walk
4th week - 5 minute run / 1 minute walk
The other source I found suggested this type of training:
- 2 rest days out of 7
- 3 days out of 7 [run the designated mileage below]
- 1 day out of 7 do cardio
- 1 day out of 7 have an active recovery day [easy run, run/walk combo, cardio, etc]
Here is the Designated Mileage Chart:
1st week - 1 mile, 1 mile, 1.5 mile
2nd week - 1.5 mile, 1.5 mile, 1.75 mile
3rd week - 1.5 mile, 1.5 mile, 2 mile
4th week - 2.25 mile, 1.5 mile, 2.25 mile
5th week - 2.5 mile, 2 mile, 2.5 mile
6th week - 2.75 mile, 2 mile, 2.75 mile
7th week - 3 mile, 2 mile, 3 mile
8th week - 3 mile, 2 mile, REST
5k Run Event
We opted to do the second training program, but will have to modify it a bit because we do not have 8 weeks before the event.
Carolyn, based on our conversation the other day,you might want to opt for the first training program (modify it to fit your needs of course) since you said you were thinking about running/walking the 5k.
Hope this is helpful to you and any others out there who are thinking about running a 5k or whatever. You've got to start some time, so why not now? :)
Happy Training!
One site suggested the following training:
First step:
8 day program
- 4 days walking for 20 minutes & then
- 4 days walking 30 minutes
Next step: 3x per week
1st week - 2 minute run / 4 minute walk
2nd week - 3 minute run / 3 minute walk
3rd week - 4 minute run / 2 minute walk
4th week - 5 minute run / 1 minute walk
The other source I found suggested this type of training:
- 2 rest days out of 7
- 3 days out of 7 [run the designated mileage below]
- 1 day out of 7 do cardio
- 1 day out of 7 have an active recovery day [easy run, run/walk combo, cardio, etc]
Here is the Designated Mileage Chart:
1st week - 1 mile, 1 mile, 1.5 mile
2nd week - 1.5 mile, 1.5 mile, 1.75 mile
3rd week - 1.5 mile, 1.5 mile, 2 mile
4th week - 2.25 mile, 1.5 mile, 2.25 mile
5th week - 2.5 mile, 2 mile, 2.5 mile
6th week - 2.75 mile, 2 mile, 2.75 mile
7th week - 3 mile, 2 mile, 3 mile
8th week - 3 mile, 2 mile, REST
5k Run Event
We opted to do the second training program, but will have to modify it a bit because we do not have 8 weeks before the event.
Carolyn, based on our conversation the other day,you might want to opt for the first training program (modify it to fit your needs of course) since you said you were thinking about running/walking the 5k.
Hope this is helpful to you and any others out there who are thinking about running a 5k or whatever. You've got to start some time, so why not now? :)
Happy Training!
Thursday, July 5, 2012
1-mile, 10 minutes 35 seconds
Training Day 2
Could we have asked for a better morning to run than today? The sun was up, shining brightly, and the temperature was in the high 40's. We got our stretching in and off we went.
As you might have guessed by the subtitle, today was our second day training for the 5k run we will be doing in August. We are excited to report that we made the run in 10 minutes 35 seconds. That is a whole 29 seconds shaved off our time from Tuesday! Woot Woot!!
Sherri’s goal is a 10 minute mile, but Steve believes her goal should be, at minimum, a 9 minute mile. So far everything Steve has shared with Sherri regarding running has come to pass. You never know, Sherri might make that 9 minute after all, but if she was a betting gal (which she is not), she'd say FAT CHANCE!
Our next run is set for Saturday and this time we will be running 1.5 miles. Oh boy! :)
Could we have asked for a better morning to run than today? The sun was up, shining brightly, and the temperature was in the high 40's. We got our stretching in and off we went.
As you might have guessed by the subtitle, today was our second day training for the 5k run we will be doing in August. We are excited to report that we made the run in 10 minutes 35 seconds. That is a whole 29 seconds shaved off our time from Tuesday! Woot Woot!!
Sherri’s goal is a 10 minute mile, but Steve believes her goal should be, at minimum, a 9 minute mile. So far everything Steve has shared with Sherri regarding running has come to pass. You never know, Sherri might make that 9 minute after all, but if she was a betting gal (which she is not), she'd say FAT CHANCE!
Our next run is set for Saturday and this time we will be running 1.5 miles. Oh boy! :)
Tuesday, July 3, 2012
1- mile, 11 minutes 04 seconds
Training Day 1:
The morning was a bit overcast as it had rained most of the night. The mist was rising from the ground and there was a slight breeze to contend with as we began our run. Steve said the conditions were ideal for a morning run.
Steve has suffered some calf injuries, so this has been his first run in several years. He took it slow and steady and encouraged his wife all along the way. There were many times he could have picked up his speed and had a faster time overall, but he didn't.
Sherri is pretty sure the 11.04 minute mile run is not a record breaker by any stretch of the imagination, but for her personal record, it's her best run. This was her first 1-mile, non-stop, run ever and she is excited that she made it through it.
Tomorrow we will do some cardio and ab work and then on Thursday we will do our second 1-mile run.
The morning was a bit overcast as it had rained most of the night. The mist was rising from the ground and there was a slight breeze to contend with as we began our run. Steve said the conditions were ideal for a morning run.
Steve has suffered some calf injuries, so this has been his first run in several years. He took it slow and steady and encouraged his wife all along the way. There were many times he could have picked up his speed and had a faster time overall, but he didn't.
Sherri is pretty sure the 11.04 minute mile run is not a record breaker by any stretch of the imagination, but for her personal record, it's her best run. This was her first 1-mile, non-stop, run ever and she is excited that she made it through it.
Tomorrow we will do some cardio and ab work and then on Thursday we will do our second 1-mile run.
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