Wednesday, March 2, 2016

03/02/2016 Try this! Today's run with a twist

216, 217, 218,...
It is only about 40 degrees outside today, and in seriously gusting winds that drop the wind chill to around....raw.  So sorry, wrong answer.  I decided to wuss out and stay inside and run on my indoor track (as pictured in a previous post).  I did, however, spice up the run today to make up for the fact that I am running flat and slowing to turn a lot.  I ran around 5.5 miles today in 50 minutes.  Each 10 minute interval, I stopped and did a set of pull ups to fail.  The first 3 times I stopped, I did 10 each time.  The final 2 times I stopped, I did 8 each set.  Consequently, today's run equalled 50 minutes of running and 46 pull ups.  I am much happier about the run and this is the way I prefer to add strength stuff.  A little here and there.  Oh, and sorry about the picture.  It was the only one I had of me doing pull ups :)

Top 6 Tips for Treadmill Running

As I know a lot of people utilize the treadmill for training, or at least to supplement training during the cold months, I wanted to give people some simple tips to get the most out of the treadmill without going insane.  Here goes, and if anyone has anything to add, send them to me by message hear, on Twitter, or on Facebook, and I will add them.

  1. Listen to some tunes-  This is your chance to safely listen to music while running.  It isn't recommended that you listen to music while road running/racing for obvious reasons (like getting killed when you can't hear a car).  However, the treadmill is not only a safe place to listen, but also it's a great way to distract yourself from the monotony of pounding on the machine for a whole workout.
  2. Turn up the incline a bit, like 2-3%-  Running on the treadmill is generally easier than on the road where you need to propel yourself forward.  To even the score while running on the treadmill, kick up the incline a bit.  It will put a little effort into the run.
  3. Do not hold onto the handles, console, etc.-  For me this seems obvious, but I know a few people that do this one that I had to correct.  First, if you do this, you are changing up your form.  Second if you need to do this for safety, you should slow it down, it would be safer and more efficient.
  4. The treadmill is the perfect place for short, quick strides and working on your stride count.-  Turnover, or strides per minute is a huge deal for runners.  Elite runners are generally about 180 per minute.  The treadmill gives you the uniformity to check your stride rate and to work on quickly turning over those short steps for a faster rate.  The easiest way to count is to count only one foot landing each time for a minute and double it.  
  5. Often overlooked by treadmill runners, Look Forward, not Down!-  Next time you go by the row of treadmills at the gym, stand there for a minute and watch how many people and how many times the heads look down.  Immediately, the form of the runner changes.  Try to look forward, visualize your run and looking to street signs ahead, intersections, etc.  An alternative to listening to music, if you have a TV mounted in front of your treadmill, this can be a big help.
  6. Change it up!-  For God sake, do not just get on the treadmill and jog every time you get on there.  You will grow to hate that thing pretty quickly.  Some treadmills have programs, or specific routes you can run.  If not, make your own by visualizing a race you know or a favorite route you always do outside.  You can also use the treadmill for Fartlek runs, hill repeats, or intervals really easily, since the incline and time are so easily at your disposal.  
These are the best tips I came up with.  There are more, but I thought these would keep you sane enough to get you to use the treadmill and I don't mean as a clothing rack.  Good luck and again, feel free to drop me a note if you have anything to add!

Tuesday, March 1, 2016

03/01/16 Decent 8 miler, stil got the hammy/piriformis issue

I headed out on a nice, sunny, slightly windy day for a solid 8 mile run.  Temps in the mid 40's made today a decent day for a run.  The wind was a little bit of a nuisance, but it is a nice day.  I ran 8 miles of rolling hills at 8:10/mile pace.  My splits are below.  Again, before, during, and after, my left hamstring and butt are a bit sore.  It is more of an irritant than anything else at this point.  I'm just wondering if I need to see a PT, get some treatment, etc.  I prefer to run through injuries, rather than rest for them.  I just am not sure if I can do this with the issue at hand.  For now, I am going to use advil and start to do some icing.

16:39- 0:29 (5%)8'05"/MI
24:53+ 0:09 (-2%)8'14"/MI
33:01- 0:06 (1%)8'08"/MI
41:14+ 0:05 (-2%)8'13"/MI
49:21- 0:06 (1%)8'07"/MI
57:41+ 0:13 (-3%)8'20"/MI
1:05:32- 0:29 (5%)7'51"/MI

Monday, February 29, 2016

02/29/2016 Something new, for the first time, on The Daily Fitness Journal!!!!

Today, over 440 posts into the blog, something new was achieved today.  I am posting on February 29th, for the first time.  I have never had a Leap Day post before.  It is actually sending chills down my spine.  I feel nervous, excited, and I may throw up.

Anyway, last week started off with a bang and a great Monday run.  Then, the week went downhill from there.  I had to put down old Merlin, almost 15 years old, mid week and I felt off for, well, I still feel off.  I thought I was going to have a productive running week, but it turned into a productive eating week.  I ate a lot.  Whatever, the weekend ended well with a new doggie getting closer to joining our home. And a blueberry scone.  I should have had the chocolate chip scone, the bluebeery wasn't that good.

Today, I just finished up a rainy 5 miler in around 40 minutes.  It was gross weather, until I got back to the finish and the sun came out.  It looks like the rest of the day is going to be beautiful!  


Pics to come if our new doggie does happen.  For now, here is a pic of our main man, Merlin, the day we got him, July 8th, 2001.  He was 2 months old.
RIP Merlin 05/08/01-02/23/16