Monday, December 1, 2008 through Sunday, December 7, 2008
I have returned to my regular riding routine. The times started out back in the 27-minute mark but slowed down as the week progressed. Saturday's time was 29:11 (I think that's the slowest since I started). Sunday's was only a little better at 28:34. Obviously I'm still tired, but things appear to be getting closer to normal.
Mental Skills Used for the Week: Continued commitment to the exercise regimen. I'm being patient as I return to my full schedule. Still using self-talk to get through the rides. Yahoo!
Until next week...
Monday, December 8, 2008
Sunday, November 30, 2008
Week 29 - Are We There Yet?
Monday, November 24 through Sunday, November 30, 2008
Still not a lot to report on except that I seem to be slowly regaining energy. I added a day of riding (Sunday) so I'm at about 80% of what I was doing prior to getting sinusitis. The times continue to be in the 27-minute range (Sunday's was the worst at 28:10).
Mental Skills Used for the Week: Goal-setting (and resetting), patience, and associative thinking. Additionally, I'm clearly committed to this. Finally, I noticed that I'm really using a lot of self-talk, usually focusing on encouraging myself to complete the 10-mile rides. I'm still tired so I appreciate my encouragement. The goal is to be back on the 5-day workout schedule by the middle of December.
As I think back to the beginning of this oddyssey, I giggle a bit. As you may recall, I had plans to run in the Rocket City marathon. It's in a week or two. There's no way I could make it at present. But next year...
Until next week...
Still not a lot to report on except that I seem to be slowly regaining energy. I added a day of riding (Sunday) so I'm at about 80% of what I was doing prior to getting sinusitis. The times continue to be in the 27-minute range (Sunday's was the worst at 28:10).
Mental Skills Used for the Week: Goal-setting (and resetting), patience, and associative thinking. Additionally, I'm clearly committed to this. Finally, I noticed that I'm really using a lot of self-talk, usually focusing on encouraging myself to complete the 10-mile rides. I'm still tired so I appreciate my encouragement. The goal is to be back on the 5-day workout schedule by the middle of December.
As I think back to the beginning of this oddyssey, I giggle a bit. As you may recall, I had plans to run in the Rocket City marathon. It's in a week or two. There's no way I could make it at present. But next year...
Until next week...
Week 28 - The Long Voyage Back...
Monday, November 17 through Sunday, November 23, 2008
Again, not a lot to report. I'm slowly increasing my riding. I rode the stationary bike 3 times during the week (Tuesday, Wednesday, and Saturday), all with times in the 27-minute range. I'm still very tired but my energy is slowly returning.
Mental Skills Used for the Week: Patience and associative thinking are the primary skills. Additionally, I'm reassessing and resetting goals actively. I'm slowly coming back but I'm clearly not at 100% yet.
Until next week...
Again, not a lot to report. I'm slowly increasing my riding. I rode the stationary bike 3 times during the week (Tuesday, Wednesday, and Saturday), all with times in the 27-minute range. I'm still very tired but my energy is slowly returning.
Mental Skills Used for the Week: Patience and associative thinking are the primary skills. Additionally, I'm reassessing and resetting goals actively. I'm slowly coming back but I'm clearly not at 100% yet.
Until next week...
Week 27 - So Tired...
Monday, November 10 through Sunday November November 16, 2008
Not much to report. I rode the bike once, on Wednesday, and was knocked out afterwards. As with much of last week, I'm not feeling bad as much as I'm feeling very fatigued. My time was 28:31, again slow relative to what I was doing...
Mental Skill Used for the Week: Rest - not so much a mental skill as it is a physical skill. The mental skills for the week are patience and associative thinking.
I'm... just... going... to... sit... here... a... moment... *snores quietly*
Until next week...
Not much to report. I rode the bike once, on Wednesday, and was knocked out afterwards. As with much of last week, I'm not feeling bad as much as I'm feeling very fatigued. My time was 28:31, again slow relative to what I was doing...
Mental Skill Used for the Week: Rest - not so much a mental skill as it is a physical skill. The mental skills for the week are patience and associative thinking.
I'm... just... going... to... sit... here... a... moment... *snores quietly*
Until next week...
Thursday, November 13, 2008
Week 26 - Advice: Listen When the Body Insists...
Monday, November 3, 2008
My sinuses are a little clearer but my energy level has dropped through the floor. This is a rest day so I think I'll rest...
Tuesday, November 4, 2008
I'm still very tired but I decide to do a stationary bike ride while watching the election coverage. My time parallels my energy (28:40) but not my excitement (congratulations Obama!).
Wednesday, November 5 through Sunday, November 9, 2008
I'm too tired to do anything but work and come home and sit. I hate to do it but I decide to listen to my body and rest. No bike riding for the rest of the week. I did a radio interview on Wednesday and thought I sounded like the "Wazzup" guys from the beer commercial. My wife said the gravel in the voice wasn't noticeable (I think she's just being nice...).
Mental Skills Used for the Week: I am reminded of injured athletes that I've worked with in the past who were very reluctant to stop training due to injury. I'm not injured but this viral thingy is just wiping me out. However, I'm still wanting to keep up my momentum. Prudently, common sense has won out for the time being and I'm resting. So the mental skill of the week is listening to my body (i.e., associative thinking).
Until next week...
My sinuses are a little clearer but my energy level has dropped through the floor. This is a rest day so I think I'll rest...
Tuesday, November 4, 2008
I'm still very tired but I decide to do a stationary bike ride while watching the election coverage. My time parallels my energy (28:40) but not my excitement (congratulations Obama!).
Wednesday, November 5 through Sunday, November 9, 2008
I'm too tired to do anything but work and come home and sit. I hate to do it but I decide to listen to my body and rest. No bike riding for the rest of the week. I did a radio interview on Wednesday and thought I sounded like the "Wazzup" guys from the beer commercial. My wife said the gravel in the voice wasn't noticeable (I think she's just being nice...).
Mental Skills Used for the Week: I am reminded of injured athletes that I've worked with in the past who were very reluctant to stop training due to injury. I'm not injured but this viral thingy is just wiping me out. However, I'm still wanting to keep up my momentum. Prudently, common sense has won out for the time being and I'm resting. So the mental skill of the week is listening to my body (i.e., associative thinking).
Until next week...
Week 25 - More Grinding... More Sneezing...
Monday, October 27, 2008
My day off. I'm not having problems with muscle soreness or with joint pain but I'm still experiencing what appears to be an upper respiratory virus. Yuck!
Tuesday, October 28 through Thursday, October 30, 2008
Considering that my sinuses are still hurting and my energy level is low, I'm doing pretty well with times running in the mid-27 minutes range for the 10 mile stationary bike ride.
Friday, October 31, 2008
No exercise. Just a nice quiet evening...
Saturday, November 1, 2008
The chilly morning combined with the sinus pressure leads me to ride the bike again. The 10-mile ride is consistent with the rest of the week at 27:41.
Sunday, November 2, 2008
Another ride, this time a little faster at 26:52. If only I could breathe... Star Trek: Voyager Season 2 moves on...
Mental Skills Used for the Week: Not much new. A lot of dissociative thinking to try to ignore the sinus pressure. It's becoming more of an effort to continue despite the pretty good time on Sunday. Persistence, commitment, etc...
Until next week...
My day off. I'm not having problems with muscle soreness or with joint pain but I'm still experiencing what appears to be an upper respiratory virus. Yuck!
Tuesday, October 28 through Thursday, October 30, 2008
Considering that my sinuses are still hurting and my energy level is low, I'm doing pretty well with times running in the mid-27 minutes range for the 10 mile stationary bike ride.
Friday, October 31, 2008
No exercise. Just a nice quiet evening...
Saturday, November 1, 2008
The chilly morning combined with the sinus pressure leads me to ride the bike again. The 10-mile ride is consistent with the rest of the week at 27:41.
Sunday, November 2, 2008
Another ride, this time a little faster at 26:52. If only I could breathe... Star Trek: Voyager Season 2 moves on...
Mental Skills Used for the Week: Not much new. A lot of dissociative thinking to try to ignore the sinus pressure. It's becoming more of an effort to continue despite the pretty good time on Sunday. Persistence, commitment, etc...
Until next week...
Monday, October 27, 2008
Week 24 - Well... It's Still Cold
Monday, October 20, 2008
The day off - Sinusitis is still "alive" and well(?). I feel like crap...
Tuesday, October 21 through Thursday, October 23, 2008
By nose is on fiwe and I'b achy. By times on da bike awe slow but are stiw faster dan last week, staying bostly in da 27 binute wange. I'b watching Staw Twek Boyagew, Season 2 and dat's heping. I'b sweating bore dan usual...
Fwiday, Octobew 24, 2008
Anothew day off... Ow!
Satuwday, Octobew 25, 2008
It's stiw code outside so I walk da dog and wide da bike. 27:12 - not bad, considewing...
Sunday, Octobew 26, 2008
Again, I'b feewing sick. I walk da dog and wide da bike. 27:35 - Staw Twek heps again.
Mental Skills Used for the Week: Obviously, things are continuing to backslide a bit but I'm still sticking to a general exercise regimen. I've always hated running in the cold (even when I was running in Florida during high school). I'm considering joining a gym with an indoor track to help me get through the cold months...
I used dissociative thinking a lot this week. I'm continuing to stick to a program so I can say that motivation and perserverance are present. Goal setting is happening but mostly it's backing the goals up a bit to allow for my recovery from a virus.
Until next week...
The day off - Sinusitis is still "alive" and well(?). I feel like crap...
Tuesday, October 21 through Thursday, October 23, 2008
By nose is on fiwe and I'b achy. By times on da bike awe slow but are stiw faster dan last week, staying bostly in da 27 binute wange. I'b watching Staw Twek Boyagew, Season 2 and dat's heping. I'b sweating bore dan usual...
Fwiday, Octobew 24, 2008
Anothew day off... Ow!
Satuwday, Octobew 25, 2008
It's stiw code outside so I walk da dog and wide da bike. 27:12 - not bad, considewing...
Sunday, Octobew 26, 2008
Again, I'b feewing sick. I walk da dog and wide da bike. 27:35 - Staw Twek heps again.
Mental Skills Used for the Week: Obviously, things are continuing to backslide a bit but I'm still sticking to a general exercise regimen. I've always hated running in the cold (even when I was running in Florida during high school). I'm considering joining a gym with an indoor track to help me get through the cold months...
I used dissociative thinking a lot this week. I'm continuing to stick to a program so I can say that motivation and perserverance are present. Goal setting is happening but mostly it's backing the goals up a bit to allow for my recovery from a virus.
Until next week...
Tuesday, October 21, 2008
Week 23 - Baby! It's Cold Outside
Monday, October 13, 2008
My day off. I'm getting a twinge of pain in the left knee that I'm going to watch closely.
Tuesday, October 14 through Thursday, October 16, 2008
My times on the stationary bike are much slower, ranging from 29:02 on Tuesday to the low 28 minute range by Thursday. I don't have the energy I've had in the past. We adopted a kitten on Monday and we're all adjusting to each other (which means sleep goes to hell). I suspect that's the major part of the issue.
Friday, October 17, 2008
Another day off. I'm achy and my sinuses are killing me - plus sleep (with the kitten in the bedroom) is poor. I need some rest...
Saturday, October 18, 2008
The temp is in the low 40's, so I walk the dog and ride the bike for another 10 miles. My time was still slow (28:35) and I'm still sinusy (if it wasn't a word, it is now...).
Sunday, October 19, 2008
Temps are still in the low 40's, so another walk of the dog and then 10 miles on the bike (29:03). The good thing is the kitten is getting adjusted to our sleep-wake cycle and stayed quiet throughout most of the night.
Mental Skills Used for the Week: This was a disappointing week in that I seemed to be moving backwards. I know they're not all going to be gems but yuck! Despite that, I continue to use associative thinking, adjustments of goals, persistence, and focus. I feel like I'm grinding right now. On the plus side, I'm maintaining about a 12 pound weight loss.
*shrugs*
Until next week...
My day off. I'm getting a twinge of pain in the left knee that I'm going to watch closely.
Tuesday, October 14 through Thursday, October 16, 2008
My times on the stationary bike are much slower, ranging from 29:02 on Tuesday to the low 28 minute range by Thursday. I don't have the energy I've had in the past. We adopted a kitten on Monday and we're all adjusting to each other (which means sleep goes to hell). I suspect that's the major part of the issue.
Friday, October 17, 2008
Another day off. I'm achy and my sinuses are killing me - plus sleep (with the kitten in the bedroom) is poor. I need some rest...
Saturday, October 18, 2008
The temp is in the low 40's, so I walk the dog and ride the bike for another 10 miles. My time was still slow (28:35) and I'm still sinusy (if it wasn't a word, it is now...).
Sunday, October 19, 2008
Temps are still in the low 40's, so another walk of the dog and then 10 miles on the bike (29:03). The good thing is the kitten is getting adjusted to our sleep-wake cycle and stayed quiet throughout most of the night.
Mental Skills Used for the Week: This was a disappointing week in that I seemed to be moving backwards. I know they're not all going to be gems but yuck! Despite that, I continue to use associative thinking, adjustments of goals, persistence, and focus. I feel like I'm grinding right now. On the plus side, I'm maintaining about a 12 pound weight loss.
*shrugs*
Until next week...
Sunday, October 12, 2008
Week 22 - Back to Normal...
Monday, October 6, 2008
My day off. I'm continuing to feel pretty good and intend to stick to the plan of returning to my old (pre-hurtin') workout.
Tuesday, October 7 through Thursday, October 9, 2008
10-mile stationary bike rides are all in the 27-minute range. Consistency is good.
Friday, October 10, 2008
Another day off. Rest is my friend.
Saturday, October 11, 2008
A dog walk and then a mile run with a time of 9:26. Led Zepplin's Houses of the Holy helped. The legs feel good. I was consciously reminding myself to slow down through the first lap. I was also consciously reminding myself to speed up as I rounded the last curve :-).
Sunday, October 12, 2008
I again took the dog for a walk and then went for a mile run. This time I ran it in 9:41. My legs were a bit sore in the quads but I felt pretty good during the run. I reminded myself throughout to maintain a pace (again to Led Zepplin).
Mental Skills Used for the Week: A lot of associative thinking as demonstrated by my frequent reminders to pace myself. Otherwise, I'm sticking with the same skills I've been using throughout.
Until next week...
My day off. I'm continuing to feel pretty good and intend to stick to the plan of returning to my old (pre-hurtin') workout.
Tuesday, October 7 through Thursday, October 9, 2008
10-mile stationary bike rides are all in the 27-minute range. Consistency is good.
Friday, October 10, 2008
Another day off. Rest is my friend.
Saturday, October 11, 2008
A dog walk and then a mile run with a time of 9:26. Led Zepplin's Houses of the Holy helped. The legs feel good. I was consciously reminding myself to slow down through the first lap. I was also consciously reminding myself to speed up as I rounded the last curve :-).
Sunday, October 12, 2008
I again took the dog for a walk and then went for a mile run. This time I ran it in 9:41. My legs were a bit sore in the quads but I felt pretty good during the run. I reminded myself throughout to maintain a pace (again to Led Zepplin).
Mental Skills Used for the Week: A lot of associative thinking as demonstrated by my frequent reminders to pace myself. Otherwise, I'm sticking with the same skills I've been using throughout.
Until next week...
Wednesday, October 8, 2008
Week 21 - MUCH Better!
Monday, September 29, 2008
A rest day. I'm still feeling slight twinges of pain but these are ocurring less as time goes on.
Tuesday, September 30 through Thursday, October 2, 2008
Stationary 10-mile bike ride times dropped through the week, starting at 27:27 on Tuesday to 26: 29 and 26:37 on Wednesday and Thursday, respectively. Maybe it's from watching Star Trek: Voyager...?
Friday, October 3, 2008
Today's a day off. My knees and ankles feel pretty good and I'm going to return to running tomorrow.
Saturday, October 4, 2008
I got a good morning's drag from the dog and then ran a mile in 9:17 which, I believe, is a personal best since resuming exercising. I felt great and, with the help of 10cc's How Dare You! on the iPod, I think the pacing was good. I'm not sure whether I'll run or bike tomorrow and most likely will decide tomorrow morning.
Sunday, October 5, 2008
Given the problems I had had as recently as a week or so ago, I decided to ride the stationary bike this morning instead of pushing my luck. My time was under 27 minutes so I continue to push myself but not in a silly way. If I continue to feel good, I'll run both days next weekend.
Mental Skills Used for the Week: Persistence, some dissociative thinking, lots of associative thinking, goal setting and active adjusting, and commitment. It's been a good week and I have to continue to remind myself to be patient and exercise right.
Until next week...
A rest day. I'm still feeling slight twinges of pain but these are ocurring less as time goes on.
Tuesday, September 30 through Thursday, October 2, 2008
Stationary 10-mile bike ride times dropped through the week, starting at 27:27 on Tuesday to 26: 29 and 26:37 on Wednesday and Thursday, respectively. Maybe it's from watching Star Trek: Voyager...?
Friday, October 3, 2008
Today's a day off. My knees and ankles feel pretty good and I'm going to return to running tomorrow.
Saturday, October 4, 2008
I got a good morning's drag from the dog and then ran a mile in 9:17 which, I believe, is a personal best since resuming exercising. I felt great and, with the help of 10cc's How Dare You! on the iPod, I think the pacing was good. I'm not sure whether I'll run or bike tomorrow and most likely will decide tomorrow morning.
Sunday, October 5, 2008
Given the problems I had had as recently as a week or so ago, I decided to ride the stationary bike this morning instead of pushing my luck. My time was under 27 minutes so I continue to push myself but not in a silly way. If I continue to feel good, I'll run both days next weekend.
Mental Skills Used for the Week: Persistence, some dissociative thinking, lots of associative thinking, goal setting and active adjusting, and commitment. It's been a good week and I have to continue to remind myself to be patient and exercise right.
Until next week...
Wednesday, October 1, 2008
Week 20 - The Big Rest?
Monday, September 22, 2008
Knees still hurt. Today's a day off. Life is good...
Tuesday, September 23, 2008
I'm going to take most of the rest of the week off (and focus on not using so many prepositional phrases in my writing) while I'm out of town. That being said, I did a 10-mile ride on the stationary bike this morning at a time of 27:22. I'll be on the road to St. Louis most of the day and thought I could use the activity.
Wednesday, September 24 through Saturday, September 27, 2008
I had the great idea of giving my knees a rest while out of town. Unfortunately, I started off on the wrong foot (very literally) Wednesday morning. I was at the Hyatt at Union Station in St. Louis for the annual Association for Applied Sport Psychology (AASP) conference. I had a workshop the first thing Wednesday morning.
On my way to the workshop, I decided to look for a shop that sold bottled sodas. I walked out of the hotel and into the adjoining mall area. I was looking into the mall and didn't see that there were two steps immediately outside. I stepped, expecting the floor to continue. It didn't and I stepped about a foot farther down than I was anticipating. When my foot hit the floor, I felt a hard jolt and it seemed like my foot was twisting out. Apparently my ankle was strong enough to resist the turn (and I didn't lose my balance thus salvaging my self-respect) and it didn't feel like I tore anything but I was walking very gingerly for a few days...
The conference was fantastic (lots of sessions on work with coaches and elite athletes) and the drive home was uneventful. I was rewarded with being able to listen to Indiana State (where I got my Ph.D.) lose their 18th straight game to SE Missouri State with about 40 seconds to go. Go Sycamores!
Sunday, September 28, 2008
I'm continuing to rest a bit from running. After getting my morning drag from the dog, I did another 10-mile ride on the bike at a time of 27:17. My knees are feeling a bit better and I'm no longer sore from the misstep on Wednesday. I'm going to try to return to my previous exercise regimen next week.
Mental Skill Used during the Week: The rest seems to have helped as I'm feeling a bit better. Regrouping has been critical and necessary. Maintaining focus has been important as well as with recent setbacks, it's been important to remember what my goals are. Associative thinking remains an important skill as I'm learning what my body will, and won't, let me do. Finally, the other skills, goal setting, dissociative thinking, persistence, etc., are still actively used.
Until next week...
Knees still hurt. Today's a day off. Life is good...
Tuesday, September 23, 2008
I'm going to take most of the rest of the week off (and focus on not using so many prepositional phrases in my writing) while I'm out of town. That being said, I did a 10-mile ride on the stationary bike this morning at a time of 27:22. I'll be on the road to St. Louis most of the day and thought I could use the activity.
Wednesday, September 24 through Saturday, September 27, 2008
I had the great idea of giving my knees a rest while out of town. Unfortunately, I started off on the wrong foot (very literally) Wednesday morning. I was at the Hyatt at Union Station in St. Louis for the annual Association for Applied Sport Psychology (AASP) conference. I had a workshop the first thing Wednesday morning.
On my way to the workshop, I decided to look for a shop that sold bottled sodas. I walked out of the hotel and into the adjoining mall area. I was looking into the mall and didn't see that there were two steps immediately outside. I stepped, expecting the floor to continue. It didn't and I stepped about a foot farther down than I was anticipating. When my foot hit the floor, I felt a hard jolt and it seemed like my foot was twisting out. Apparently my ankle was strong enough to resist the turn (and I didn't lose my balance thus salvaging my self-respect) and it didn't feel like I tore anything but I was walking very gingerly for a few days...
The conference was fantastic (lots of sessions on work with coaches and elite athletes) and the drive home was uneventful. I was rewarded with being able to listen to Indiana State (where I got my Ph.D.) lose their 18th straight game to SE Missouri State with about 40 seconds to go. Go Sycamores!
Sunday, September 28, 2008
I'm continuing to rest a bit from running. After getting my morning drag from the dog, I did another 10-mile ride on the bike at a time of 27:17. My knees are feeling a bit better and I'm no longer sore from the misstep on Wednesday. I'm going to try to return to my previous exercise regimen next week.
Mental Skill Used during the Week: The rest seems to have helped as I'm feeling a bit better. Regrouping has been critical and necessary. Maintaining focus has been important as well as with recent setbacks, it's been important to remember what my goals are. Associative thinking remains an important skill as I'm learning what my body will, and won't, let me do. Finally, the other skills, goal setting, dissociative thinking, persistence, etc., are still actively used.
Until next week...
Monday, September 22, 2008
Week 19 - Ouch!!! Regrouping in action.
Monday, September 15, 2008
My knees still hurt. Thank goodness it's a day off.
Tuesday, September 16 through Thursday, September 18, 2008
10-mile stationary bike times are very consistently in the 27 minute range. I've started watching Star Trek Voyager. I'm not having any pain when I ride which is nice.
Friday, September 19, 2008
I'm still feeling pain in the knees. I expected this to subside but it's being stubborn. I may revert to walking if it doesn't improve.
Saturday, September 20, 2008
Rain - I decided to do another bike ride instead of running. The stress on the knees is less during the ride but I can still exercise. Star Trek Voyager Season 1 moves forward.
Sunday, September 21, 2008
I was dragged around the block by our dog and then I did another 10-mile bike ride. The knees are still sore. I'm going to be at a sport psychology conference most of next week. I'm going to use this time to rest the knees and hope to get back to running when I return.
Mental Skills Used for the Week: Given my knees, I'm using dissociative thinking more than I was previously. Consequently, I'm not using associative thinking as much (although it's still happening some). Goal setting is taking a backseat also. I'm using regrouping to try to accomodate the pain but still staying active.
Yuck...!
Until next week...
My knees still hurt. Thank goodness it's a day off.
Tuesday, September 16 through Thursday, September 18, 2008
10-mile stationary bike times are very consistently in the 27 minute range. I've started watching Star Trek Voyager. I'm not having any pain when I ride which is nice.
Friday, September 19, 2008
I'm still feeling pain in the knees. I expected this to subside but it's being stubborn. I may revert to walking if it doesn't improve.
Saturday, September 20, 2008
Rain - I decided to do another bike ride instead of running. The stress on the knees is less during the ride but I can still exercise. Star Trek Voyager Season 1 moves forward.
Sunday, September 21, 2008
I was dragged around the block by our dog and then I did another 10-mile bike ride. The knees are still sore. I'm going to be at a sport psychology conference most of next week. I'm going to use this time to rest the knees and hope to get back to running when I return.
Mental Skills Used for the Week: Given my knees, I'm using dissociative thinking more than I was previously. Consequently, I'm not using associative thinking as much (although it's still happening some). Goal setting is taking a backseat also. I'm using regrouping to try to accomodate the pain but still staying active.
Yuck...!
Until next week...
Tuesday, September 16, 2008
Week 18 - Ouch! This still hurts!
Monday, September 8, 2008
Both my knees and ankles are hurting so the day off is much appreciated.
Tuesday, September 9 through Thursday, September 11, 2008
10-mile stationary bike times were 27:02, 28:22, and 27: 46, respectively. I don't know what happened on Wednesday...
Friday, September 12, 2008
Knees still hurt *shrugs*
Saturday, September 13, 2008
I did my normal routine by walking the dog and then running a mile. My time was 9:42 while listening to Wish You Were Here by Pink Floyd (too slow for pacing). My left knee is still giving me trouble but the time was not bad.
Sunday, September 14, 2008
Same routine (dog walked then my run) at a time of 9:44. This time I listened to Todd Rundgren's A Wizard, A True Star. Better pacing. I seem to be stuck in the 1970's :-). Both knees are hurting and I may consult a trainer to see if my mechanics are creating problems.
Mental Skills Used for the Week: Lots of associative thinking, some dissociative thinking (re: the knee), continued goal setting, and staying motivated and persisting. I'm seeing some progress in my fitness which is great but I'm frustrated with the joint pain...
Until next week...
Both my knees and ankles are hurting so the day off is much appreciated.
Tuesday, September 9 through Thursday, September 11, 2008
10-mile stationary bike times were 27:02, 28:22, and 27: 46, respectively. I don't know what happened on Wednesday...
Friday, September 12, 2008
Knees still hurt *shrugs*
Saturday, September 13, 2008
I did my normal routine by walking the dog and then running a mile. My time was 9:42 while listening to Wish You Were Here by Pink Floyd (too slow for pacing). My left knee is still giving me trouble but the time was not bad.
Sunday, September 14, 2008
Same routine (dog walked then my run) at a time of 9:44. This time I listened to Todd Rundgren's A Wizard, A True Star. Better pacing. I seem to be stuck in the 1970's :-). Both knees are hurting and I may consult a trainer to see if my mechanics are creating problems.
Mental Skills Used for the Week: Lots of associative thinking, some dissociative thinking (re: the knee), continued goal setting, and staying motivated and persisting. I'm seeing some progress in my fitness which is great but I'm frustrated with the joint pain...
Until next week...
Sunday, September 7, 2008
Week 17 - Ah! So THAT'S where it is...
Monday, September 1, 2008
I ran this morning since I missed yesterday's run. The problem was that I didn't pace myself very well and ended up having to walk for about 20 seconds to catch my breath about half-way through. Despite the walking, I was still able to complete the 2 laps in 10 minutes.
Tuesday, September 2 through Thursday, September 4, 2008
Stationary bike times were a tad slower but more consistent: 27:26, 27:02, and 27:38, respectively. Season 2 of Dexter is interesting.
Friday, September 5, 2008
A day off. I'm a little sore around the ankles but overall, things are not too bad.
Saturday, September 6, 2008
I walked the dog first. A reader of the blog let me know that my iPod had a stopwatch so I was able to finally start getting some accurate times for the mile run. Today, while listening to XTC's Wasp Star, I ran a mile in 9:58.
Sunday, September 7, 2008
Again, I walked the dog first and then ran the mile in 9:36. I plan to go to 1.5 miles once I can get under 9:00 miles.
Mental Skills Used for the Week: All of the favorites. I'm continuing to look for music that I can pace my running with. Associative thinking seems to be king...
Until next week...
I ran this morning since I missed yesterday's run. The problem was that I didn't pace myself very well and ended up having to walk for about 20 seconds to catch my breath about half-way through. Despite the walking, I was still able to complete the 2 laps in 10 minutes.
Tuesday, September 2 through Thursday, September 4, 2008
Stationary bike times were a tad slower but more consistent: 27:26, 27:02, and 27:38, respectively. Season 2 of Dexter is interesting.
Friday, September 5, 2008
A day off. I'm a little sore around the ankles but overall, things are not too bad.
Saturday, September 6, 2008
I walked the dog first. A reader of the blog let me know that my iPod had a stopwatch so I was able to finally start getting some accurate times for the mile run. Today, while listening to XTC's Wasp Star, I ran a mile in 9:58.
Sunday, September 7, 2008
Again, I walked the dog first and then ran the mile in 9:36. I plan to go to 1.5 miles once I can get under 9:00 miles.
Mental Skills Used for the Week: All of the favorites. I'm continuing to look for music that I can pace my running with. Associative thinking seems to be king...
Until next week...
Monday, September 1, 2008
Week 16 - Getting to know me...
Monday, August 25, 2008
Knee still hurts a bit but is hurting less. I'm enjoying the day off.
Tuesday, August 26 through Thursday, August 28, 2008
Times on the 10-mile stationary bike ride were all over the place. I took it easy on Tuesday due to the knee pain and rode a 28:06, my longest ride in quite a while. Then I rode 26:49 and 27:10 on Wednesday and Thursday. I watched the DNC throughout much of the rides.
Friday, August 29, 2008
Another day off. My knee is feeling much better and I'm reading the previous pain as just plain soreness for now.
Saturday, August 30, 2008
The dog took me for a drag around the block and then I ran a mile in 10 minutes. I listened to Fragile by Yes, another album on which many of the songs have a beat that I found comfortable to run with.
Sunday, August 31, 2008
I didn't run today as my wife and I were out of town visiting relatives. I'll use today as a rest day and run tomorrow (Labor day).
Mental Skills used for the Week: Even though I'm continuing listen to music while running, I'm using it less for distracting and more for associative work - trying to find a cadence that fits the pace I'm running. I'm also continuing to carefully watch my aches and pains to make sure they don't represent any problems beyond just my body protesting that it's too damn early to be active :-).
Additionally, I'm still using goal setting, motivation, persistence, etc.
Until next week...
Knee still hurts a bit but is hurting less. I'm enjoying the day off.
Tuesday, August 26 through Thursday, August 28, 2008
Times on the 10-mile stationary bike ride were all over the place. I took it easy on Tuesday due to the knee pain and rode a 28:06, my longest ride in quite a while. Then I rode 26:49 and 27:10 on Wednesday and Thursday. I watched the DNC throughout much of the rides.
Friday, August 29, 2008
Another day off. My knee is feeling much better and I'm reading the previous pain as just plain soreness for now.
Saturday, August 30, 2008
The dog took me for a drag around the block and then I ran a mile in 10 minutes. I listened to Fragile by Yes, another album on which many of the songs have a beat that I found comfortable to run with.
Sunday, August 31, 2008
I didn't run today as my wife and I were out of town visiting relatives. I'll use today as a rest day and run tomorrow (Labor day).
Mental Skills used for the Week: Even though I'm continuing listen to music while running, I'm using it less for distracting and more for associative work - trying to find a cadence that fits the pace I'm running. I'm also continuing to carefully watch my aches and pains to make sure they don't represent any problems beyond just my body protesting that it's too damn early to be active :-).
Additionally, I'm still using goal setting, motivation, persistence, etc.
Until next week...
Sunday, August 24, 2008
Week 15 - Pushing Forward
Monday, August 18, 2008
I feel like the days off are being used to evaluate what's hurtin'.
*sigh*
This week starts with some additional ankle pain. Additionally, I've got to watch a pain just below the knee cap of my left leg... Needless to say, the day off is welcome.
Tuesday, August 19 through Thursday, August 21, 2008
Times for this week's 10-mile stationary bike rides are 26:39, 26:19 (a PR), and 27:25, respectively. Not a bad week! Finished The Wild, Wild West. Perhaps Dexter next week...
Friday, August 22, 2008
The knee is still hurting but the ankles are better. Today's a day off so I'm hoping the knee will improve.
Saturday, August 23, 2008
I walked a half-mile lap (while being dragged around by a 104-pound sheepdog) and, after putting the dog up, ran a mile in 11 minutes. Given the knee still is a bit tender, I purposefully ran slower - I actually planned to run a 12 minute mile but I obviously still need to learn pacing more effectively. Listened to ELO's Eldorado during the run.
Sunday, August 24, 2008
Rain this morning so I did another 10-mile bike ride at a time of 27:30.
Mental Skills Used for the Week: Nothing new - associative/dissociative thinking, goal setting/adjusting, persistence, motivation.
I'm concerned about the continued pain so I'm not going to push things too much.
Until next week...
I feel like the days off are being used to evaluate what's hurtin'.
*sigh*
This week starts with some additional ankle pain. Additionally, I've got to watch a pain just below the knee cap of my left leg... Needless to say, the day off is welcome.
Tuesday, August 19 through Thursday, August 21, 2008
Times for this week's 10-mile stationary bike rides are 26:39, 26:19 (a PR), and 27:25, respectively. Not a bad week! Finished The Wild, Wild West. Perhaps Dexter next week...
Friday, August 22, 2008
The knee is still hurting but the ankles are better. Today's a day off so I'm hoping the knee will improve.
Saturday, August 23, 2008
I walked a half-mile lap (while being dragged around by a 104-pound sheepdog) and, after putting the dog up, ran a mile in 11 minutes. Given the knee still is a bit tender, I purposefully ran slower - I actually planned to run a 12 minute mile but I obviously still need to learn pacing more effectively. Listened to ELO's Eldorado during the run.
Sunday, August 24, 2008
Rain this morning so I did another 10-mile bike ride at a time of 27:30.
Mental Skills Used for the Week: Nothing new - associative/dissociative thinking, goal setting/adjusting, persistence, motivation.
I'm concerned about the continued pain so I'm not going to push things too much.
Until next week...
Sunday, August 17, 2008
Week 14 - The 10-minute mile (twice!)
Monday, August 11, 2008
Nothing today. I'm feeling pretty good...
Tuesday, August 12 through Thursday, August 14, 2008
While watching The Wild, Wild West, I completed the 10-mile stationary bike ride in 27:54, 27:14, and 26:26 (a new PR), respectively.
Friday, August 15, 2008
The day off - I'm optimistic that I'll be able to run a mile on both Saturday and Sunday.
Saturday, August 16, 2008
I walked a lap around the neighborhood (1/2 mile) and then ran 2 laps (1 mile) in 10 minutes - my best time in 25+ years. I listened to The Dreaming by Kate Bush. Many of the songs on the CD had a rhythm that seemed to fit my pace well. I'm looking for more of these as the songs seem to help with consistency.
Sunday, August 17, 2008
I used the same routine today as yesterday (walk one lap, run 2). This worked well and, again while listening to The Dreaming, I "clicked" into a comfortable rhythm, at least for the first lap. Interestingly (tongue-in-cheek), at the end of the first lap, I noticed that a neighbor's terrier was running loose. It's a friendly dog but historically it wants attention from anyone around. It started following me and then ran in front of me. Then, and I swear this is true, it did kind of a dip and, for lack of a better word, it "buzzed" me, leading me me to alter my stride (I also cussed a bit). Not helping the situation, the owner was sitting on her porch and made a feeble attempt to get the dog's attention by whispering (no lie) the dog's name. Ironically, that was apparently enough as it left me alone.
While I'm not proud that I cussed, what I was pleased with was that I was able to regroup by taking a deep breath and refocusing on Kate Bush on the iPod. And... I was able to finish the mile again in 10 minutes!
Both ankles are sore again so I'm going to have to watch this as the week progresses...
Mental Skills Used for the Week: All the old favorites (goal setting, dissociative and associative thinking, persistence, sticking to a plan, etc.).
I added two mental strategies over the week. The first is a new role for music in helping me set a rhythm for my pace. I've been casually doing this over the entire 14 weeks but I'm making a more concerted effort on this now.
The second is regrouping during the run. The terrier probably did me a favor (and I'm sure that's what he or she was trying to do) by putting me in the position of getting back to business after an external (and unintended) distraction. The deep breath and refocusing on music helped me get back to the immediate task at hand.
Overall things are progressing.
Until next week...
Nothing today. I'm feeling pretty good...
Tuesday, August 12 through Thursday, August 14, 2008
While watching The Wild, Wild West, I completed the 10-mile stationary bike ride in 27:54, 27:14, and 26:26 (a new PR), respectively.
Friday, August 15, 2008
The day off - I'm optimistic that I'll be able to run a mile on both Saturday and Sunday.
Saturday, August 16, 2008
I walked a lap around the neighborhood (1/2 mile) and then ran 2 laps (1 mile) in 10 minutes - my best time in 25+ years. I listened to The Dreaming by Kate Bush. Many of the songs on the CD had a rhythm that seemed to fit my pace well. I'm looking for more of these as the songs seem to help with consistency.
Sunday, August 17, 2008
I used the same routine today as yesterday (walk one lap, run 2). This worked well and, again while listening to The Dreaming, I "clicked" into a comfortable rhythm, at least for the first lap. Interestingly (tongue-in-cheek), at the end of the first lap, I noticed that a neighbor's terrier was running loose. It's a friendly dog but historically it wants attention from anyone around. It started following me and then ran in front of me. Then, and I swear this is true, it did kind of a dip and, for lack of a better word, it "buzzed" me, leading me me to alter my stride (I also cussed a bit). Not helping the situation, the owner was sitting on her porch and made a feeble attempt to get the dog's attention by whispering (no lie) the dog's name. Ironically, that was apparently enough as it left me alone.
While I'm not proud that I cussed, what I was pleased with was that I was able to regroup by taking a deep breath and refocusing on Kate Bush on the iPod. And... I was able to finish the mile again in 10 minutes!
Both ankles are sore again so I'm going to have to watch this as the week progresses...
Mental Skills Used for the Week: All the old favorites (goal setting, dissociative and associative thinking, persistence, sticking to a plan, etc.).
I added two mental strategies over the week. The first is a new role for music in helping me set a rhythm for my pace. I've been casually doing this over the entire 14 weeks but I'm making a more concerted effort on this now.
The second is regrouping during the run. The terrier probably did me a favor (and I'm sure that's what he or she was trying to do) by putting me in the position of getting back to business after an external (and unintended) distraction. The deep breath and refocusing on music helped me get back to the immediate task at hand.
Overall things are progressing.
Until next week...
Monday, August 11, 2008
Week 13 - Pushing Forward
Monday, August 4, 2008
A rest day. My calves are a little sore but aren't too bad.
Tuesday, August 5 and Wednesday, August 6, 2008
Bike times are, ahem, stationary (I'm sooo sorry...) at 27:38 and 27:36, respectively. I finally finished the 10th season of Stargate SG-1 and have started the 4th season of Wild, Wild West.
Thursday, August 7, 2008
I'm doing a medical test and was told not to exercise. It feels a bit weird not riding today...
Friday, August 8, 2008
In keeping with my regular schedule, I used this as a rest day.
Saturday, August 9, 2008
Back to the street. In keeping with last week's routine, I walked the first half lap (1/4 mile) and then ran the rest of the mile in around 11 minutes. Listening to The Cars' first CD on the iPod helped.
Sunday, August 10, 2008
I decided to run the entire mile today. It again took 11 minutes - I suspect I ran faster than Saturday's workout but, as noted before, I just used the regular time feature of the iPod. My breathing was a little harder today - I've been a bit stuffed up with the weather changing as much as it has lately and I suspect this is impacting things. The Cars accompanied me again today. After the run, I noted that my calves, again, are a bit sore but it is more like the soreness I get when doing something new so I'm not especially concerned.
Mental Skills Used for the Week: Nothing new. Goal-setting and self-talk are becoming more prominent as I push myself to do more. Associative thinking is still being used as I routinely assess how I'm handling the exercise.
In reviewing my progress, I'm shaking my head over the fact that it's taken 13 weeks to be able to run a mile (without tendonitis flairing up). On the other hand, considering that my body is being pushed consistently for the first time in many, many years, I'm doing pretty well.
Until next week...
A rest day. My calves are a little sore but aren't too bad.
Tuesday, August 5 and Wednesday, August 6, 2008
Bike times are, ahem, stationary (I'm sooo sorry...) at 27:38 and 27:36, respectively. I finally finished the 10th season of Stargate SG-1 and have started the 4th season of Wild, Wild West.
Thursday, August 7, 2008
I'm doing a medical test and was told not to exercise. It feels a bit weird not riding today...
Friday, August 8, 2008
In keeping with my regular schedule, I used this as a rest day.
Saturday, August 9, 2008
Back to the street. In keeping with last week's routine, I walked the first half lap (1/4 mile) and then ran the rest of the mile in around 11 minutes. Listening to The Cars' first CD on the iPod helped.
Sunday, August 10, 2008
I decided to run the entire mile today. It again took 11 minutes - I suspect I ran faster than Saturday's workout but, as noted before, I just used the regular time feature of the iPod. My breathing was a little harder today - I've been a bit stuffed up with the weather changing as much as it has lately and I suspect this is impacting things. The Cars accompanied me again today. After the run, I noted that my calves, again, are a bit sore but it is more like the soreness I get when doing something new so I'm not especially concerned.
Mental Skills Used for the Week: Nothing new. Goal-setting and self-talk are becoming more prominent as I push myself to do more. Associative thinking is still being used as I routinely assess how I'm handling the exercise.
In reviewing my progress, I'm shaking my head over the fact that it's taken 13 weeks to be able to run a mile (without tendonitis flairing up). On the other hand, considering that my body is being pushed consistently for the first time in many, many years, I'm doing pretty well.
Until next week...
Monday, August 4, 2008
Week 12 - The Slow Build
Monday, July 28, 2008
No work-out today. My back is a bit sore but otherwise I continue to feel pretty good.
Tuesday, July 29 through Thursday, July 31, 2008
Odd times for the 10-mile stationary bike ride - 26:56, 28:14, and 26:39. I need more consistency. I was able to get Stargate SG-1 season 10 to work again so I'm nearing the end of the series...
Friday, August 1, 2008
A rest day. My back is hurting worse so I'm trying to stretch it out more directly.
Saturday, August 2, 2008
I walked the first quarter-mile (half-lap) and ran the other 1.5 laps. I notice a bit of soreness both in my knees and lower back but both ease up as the run progresses. I finished the workout in 11 minutes (this is as fast as my fastest straight mile run *shrugs*). Green Day's American Idiot was playing during the run.
Sunday, August 3, 2008
I'm a little stiff today and the time reflects this. Using the same strategy of walking the first quarter-mile and then running the rest, I completed the run in 12 minutes again while listening to Green Day.
Mental Skills Used for the Week: I'm continuing to use dissociative thinking, commitment, persistence, patience, and goal setting. I'm finding that self-talk and associative thinking become more important as I shift the intensity of the workout.
The plan is to repeat this week's workout next week. In two weeks I'll return to straight running on the weekend (sans any walking).
Until next week...
No work-out today. My back is a bit sore but otherwise I continue to feel pretty good.
Tuesday, July 29 through Thursday, July 31, 2008
Odd times for the 10-mile stationary bike ride - 26:56, 28:14, and 26:39. I need more consistency. I was able to get Stargate SG-1 season 10 to work again so I'm nearing the end of the series...
Friday, August 1, 2008
A rest day. My back is hurting worse so I'm trying to stretch it out more directly.
Saturday, August 2, 2008
I walked the first quarter-mile (half-lap) and ran the other 1.5 laps. I notice a bit of soreness both in my knees and lower back but both ease up as the run progresses. I finished the workout in 11 minutes (this is as fast as my fastest straight mile run *shrugs*). Green Day's American Idiot was playing during the run.
Sunday, August 3, 2008
I'm a little stiff today and the time reflects this. Using the same strategy of walking the first quarter-mile and then running the rest, I completed the run in 12 minutes again while listening to Green Day.
Mental Skills Used for the Week: I'm continuing to use dissociative thinking, commitment, persistence, patience, and goal setting. I'm finding that self-talk and associative thinking become more important as I shift the intensity of the workout.
The plan is to repeat this week's workout next week. In two weeks I'll return to straight running on the weekend (sans any walking).
Until next week...
Sunday, July 27, 2008
Week 11 - Taking Things in Stride
Monday, July 21, 2008
A day off. I'm delighted that my ankles/heels/calves are not hurting.
Tuesday, July 22 - Thursday, July 24, 2008
10-mile Stationary bike times were 26:56, 27:03, & 27:36, respectively. I'm feeling pretty good.
Friday, July 25, 2008
Another day off. The legs feel pretty good.
Saturday, July 26, 2008
Like last weekend, I walked the first half of the lap and ran the second half. I repeated this for the second lap. I'm slowly getting stronger both leg-wise and endurance-wise. Listening to Camel on the iPod helped. I was conscious of talking myself out of running the entire second lap. I've got to remember to take things slow and steady. And thank you, Camel, for some nice music during the run.
Sunday, July 27, 2008
I did the same walk/run routine today. Again, I'm really feeling like the work is starting to pay off. I think I could have gone farther but common sense won out. Camel again on the iPod.
Mental Skills Used for the Week: All the old favorites. Right now the most important are persistence, associative thinking, goal setting, and patience.
I also became aware of the use of self-talk during the runs. My legs are feeling pretty good but I don't want push things. So, I'm reining myself in for now.
Until next week...
A day off. I'm delighted that my ankles/heels/calves are not hurting.
Tuesday, July 22 - Thursday, July 24, 2008
10-mile Stationary bike times were 26:56, 27:03, & 27:36, respectively. I'm feeling pretty good.
Friday, July 25, 2008
Another day off. The legs feel pretty good.
Saturday, July 26, 2008
Like last weekend, I walked the first half of the lap and ran the second half. I repeated this for the second lap. I'm slowly getting stronger both leg-wise and endurance-wise. Listening to Camel on the iPod helped. I was conscious of talking myself out of running the entire second lap. I've got to remember to take things slow and steady. And thank you, Camel, for some nice music during the run.
Sunday, July 27, 2008
I did the same walk/run routine today. Again, I'm really feeling like the work is starting to pay off. I think I could have gone farther but common sense won out. Camel again on the iPod.
Mental Skills Used for the Week: All the old favorites. Right now the most important are persistence, associative thinking, goal setting, and patience.
I also became aware of the use of self-talk during the runs. My legs are feeling pretty good but I don't want push things. So, I'm reining myself in for now.
Until next week...
Sunday, July 20, 2008
Week 10 - Readjusting
Monday, July 14, 2008
My day off. I'm not too sore today so perhaps the new inserts plus readjusting my weekend workout may be helping.
Tuesday, July 15 through Thursday, July 17, 2008
My 10-mile times are getting back to where they were a few weeks ago - 26:57, 26:39, and 27:30, respectively. I'm not feeling as sluggish as last week.
Friday, July 18, 2008
Another day off. The feet and ankles/calves feel better.
Saturday, July 19, 2008
While listening to Joni Mitchell's Don Juan's Reckless Daughter, I walked the first quarter mile and then ran a quarter mile. I repeated this for the second lap and finished in about 14 minutes. The bottom of my left foot is a tad tight but my ankle area tolerated this pretty well.
Sunday, July 20, 2008
I did the same routine as yesterday, walking and then running in quarter mile installments while listening to ELO's Eldorado. I noticed a little tightness in my right calf but no pain. I finished again in about 14 minutes - this seems sooo slow but I keep reminding myself that I need to keep moving slowly...
Mental Skills Used for the Week: This is sounding like a broken record - Commitment, persistence, motivation, and dissociative thinking. Goal setting, associative thinking, and viewing the plan as a dynamic process, is critical. I feel that my body's still readjusting to becoming active (reluctantly at times) but I'm pretty happy with the progress.
Weight loss is at around 10 pounds (coincidentally, about 1 pound per week which is the recommended rate).
Until next week...
My day off. I'm not too sore today so perhaps the new inserts plus readjusting my weekend workout may be helping.
Tuesday, July 15 through Thursday, July 17, 2008
My 10-mile times are getting back to where they were a few weeks ago - 26:57, 26:39, and 27:30, respectively. I'm not feeling as sluggish as last week.
Friday, July 18, 2008
Another day off. The feet and ankles/calves feel better.
Saturday, July 19, 2008
While listening to Joni Mitchell's Don Juan's Reckless Daughter, I walked the first quarter mile and then ran a quarter mile. I repeated this for the second lap and finished in about 14 minutes. The bottom of my left foot is a tad tight but my ankle area tolerated this pretty well.
Sunday, July 20, 2008
I did the same routine as yesterday, walking and then running in quarter mile installments while listening to ELO's Eldorado. I noticed a little tightness in my right calf but no pain. I finished again in about 14 minutes - this seems sooo slow but I keep reminding myself that I need to keep moving slowly...
Mental Skills Used for the Week: This is sounding like a broken record - Commitment, persistence, motivation, and dissociative thinking. Goal setting, associative thinking, and viewing the plan as a dynamic process, is critical. I feel that my body's still readjusting to becoming active (reluctantly at times) but I'm pretty happy with the progress.
Weight loss is at around 10 pounds (coincidentally, about 1 pound per week which is the recommended rate).
Until next week...
Sunday, July 13, 2008
Week 9 - One Step Backwards...
Monday, July 7, 2008
My ankles/heels/calves hurt. I'm enjoying the rest.
Tuesday, July 8 through Thursday, July 10, 2008
Stationary bike 10-mile ride times are down from last week - 28:30, 27:57, & 27:30, respectively. Overall, I'm sluggish and it hurts to walk. Yuck...
Friday, July 11, 2008
My ankles/heels/calves are still giving me trouble. I head back to Fleet Feet and get some additional inserts and will try them out. I also plan to back off from running until the soreness resolves.
Saturday, July 12, 2008
Back to walking - I walked 2 miles, with the new inserts, in 32 minutes. I'm still in some pain but I'm managing...
Sunday, July 13, 2008
The bad news - thunderstorms this morning so I do another 10-mile ride in 27:57. The good news - my ankles/heels/calves feel better. I don't know if it's due to the inserts or to backing off of the running but regardless, I'm not wincing as I walk anymore. The person I spoke with at Fleet Feet suggested that I continue progressing slowly and to consider doing the run/walk strategy as my body gets used to running again. Therefore, the plan is to continue the bike riding during the week and, depending on how my ankles/heels/calves feel on Saturday, I'll either walk or do the walk/run.
Mental Skills Used for the Week: Commitment, persistence, motivation, and dissociative thinking for discomfort management. Active and dynamic goal-setting remains critical.
Associative thinking and imagery continue to form the foundation for my safe return to running after many, many years away. Taking direction from experts and being open to feedback is also an asset in this situation.
Until next week...
My ankles/heels/calves hurt. I'm enjoying the rest.
Tuesday, July 8 through Thursday, July 10, 2008
Stationary bike 10-mile ride times are down from last week - 28:30, 27:57, & 27:30, respectively. Overall, I'm sluggish and it hurts to walk. Yuck...
Friday, July 11, 2008
My ankles/heels/calves are still giving me trouble. I head back to Fleet Feet and get some additional inserts and will try them out. I also plan to back off from running until the soreness resolves.
Saturday, July 12, 2008
Back to walking - I walked 2 miles, with the new inserts, in 32 minutes. I'm still in some pain but I'm managing...
Sunday, July 13, 2008
The bad news - thunderstorms this morning so I do another 10-mile ride in 27:57. The good news - my ankles/heels/calves feel better. I don't know if it's due to the inserts or to backing off of the running but regardless, I'm not wincing as I walk anymore. The person I spoke with at Fleet Feet suggested that I continue progressing slowly and to consider doing the run/walk strategy as my body gets used to running again. Therefore, the plan is to continue the bike riding during the week and, depending on how my ankles/heels/calves feel on Saturday, I'll either walk or do the walk/run.
Mental Skills Used for the Week: Commitment, persistence, motivation, and dissociative thinking for discomfort management. Active and dynamic goal-setting remains critical.
Associative thinking and imagery continue to form the foundation for my safe return to running after many, many years away. Taking direction from experts and being open to feedback is also an asset in this situation.
Until next week...
Sunday, July 6, 2008
Week 8 - Additional Challenges
Monday, June 30, 2008
The day off. Both ankles are very sore from the weekend. I had hoped I was through with the soreness stuff but obviously the muscles used for walking and running are either different or, more likely, are used differently (more intensely?). Anyway, I'm taking advantage of the day off...
Tuesday, July 1 through Thurday, July 3, 2008
I break the 27-minute mark on all three days with times of 26:38, 26: 36, and 26:39, respectively for a 10-mile ride. I'm conscious of reminding myself regularly to pedal faster and it's paying off. I've run into a glitch with Stargate SG-1 season 10 with an apparent bad disc. Since SG-1 has many mini-arcs (i.e., several shows that are related with plots that carry over shows) I can't simply skip the four shows on this disc and go to the next one as I most likely will miss a lot of references made within the shows I do see. Not good... The 3rd season of Saturday Night Live stands in for now.
Friday, July 4, 2008
Another day off. I'm pretty happy that my ankle soreness has worked itself out. We grill out and enjoy the holiday.
Saturday, July 5, 2008
Back to jogging. I complete the mile in 12 minutes again while listening to Pink Floyd's Dark Side of the Moon. My ankles are hurting a lot. After the run, I spent time visualizing how I ran. When I ran track, I ran on my toes. In returning to running, I don't have the conditioning yet to do this so I'm tending to run flat-footed. My strong suspicion is that this is leading me to bruise my heels. Tomorrow, I may have to walk if it hurts too much to run. If I am able to run, I need to focus on running more on my toes (if I can).
Sunday, July 6, 2008
I completed today's run in 11 minutes while again listening to Dark Side of the Moon. I spent about 20 minutes prior to the run focused on stretching out my calves. During the run, I was in some pain but it lessened as the run continued. Afterwards, I stretched again. However, I'm still very sore (maybe even more than prior to the run) and I'm having trouble walking down stairs (which I remember from my pre-season track days).
Needless to say, I'm looking forward to my off-day tomorrow.
Mental Skills Used for the Week: The usual suspects: commitment, motivation, & persistence. I'm using dissociative thinking to ignore routine pain.
Associative thinking is becoming more important in that I'm trying to examine my running technique in order to minimize the ankle pain. I'm also actively using imagery for the first time to enhance the information from the associative thinking and to try to "see" myself using the correct running technique. This, hopefully, will allow me to make appropriate adjustments.
Until next week...
The day off. Both ankles are very sore from the weekend. I had hoped I was through with the soreness stuff but obviously the muscles used for walking and running are either different or, more likely, are used differently (more intensely?). Anyway, I'm taking advantage of the day off...
Tuesday, July 1 through Thurday, July 3, 2008
I break the 27-minute mark on all three days with times of 26:38, 26: 36, and 26:39, respectively for a 10-mile ride. I'm conscious of reminding myself regularly to pedal faster and it's paying off. I've run into a glitch with Stargate SG-1 season 10 with an apparent bad disc. Since SG-1 has many mini-arcs (i.e., several shows that are related with plots that carry over shows) I can't simply skip the four shows on this disc and go to the next one as I most likely will miss a lot of references made within the shows I do see. Not good... The 3rd season of Saturday Night Live stands in for now.
Friday, July 4, 2008
Another day off. I'm pretty happy that my ankle soreness has worked itself out. We grill out and enjoy the holiday.
Saturday, July 5, 2008
Back to jogging. I complete the mile in 12 minutes again while listening to Pink Floyd's Dark Side of the Moon. My ankles are hurting a lot. After the run, I spent time visualizing how I ran. When I ran track, I ran on my toes. In returning to running, I don't have the conditioning yet to do this so I'm tending to run flat-footed. My strong suspicion is that this is leading me to bruise my heels. Tomorrow, I may have to walk if it hurts too much to run. If I am able to run, I need to focus on running more on my toes (if I can).
Sunday, July 6, 2008
I completed today's run in 11 minutes while again listening to Dark Side of the Moon. I spent about 20 minutes prior to the run focused on stretching out my calves. During the run, I was in some pain but it lessened as the run continued. Afterwards, I stretched again. However, I'm still very sore (maybe even more than prior to the run) and I'm having trouble walking down stairs (which I remember from my pre-season track days).
Needless to say, I'm looking forward to my off-day tomorrow.
Mental Skills Used for the Week: The usual suspects: commitment, motivation, & persistence. I'm using dissociative thinking to ignore routine pain.
Associative thinking is becoming more important in that I'm trying to examine my running technique in order to minimize the ankle pain. I'm also actively using imagery for the first time to enhance the information from the associative thinking and to try to "see" myself using the correct running technique. This, hopefully, will allow me to make appropriate adjustments.
Until next week...
Sunday, June 29, 2008
Week 7 - The 12-Minute Mile
Monday, June 23, 2008
An off day. My plan for the week is to push a bit harder in two ways. First, I'm going to try to speed up a bit more while riding the stationary bike. Second, I return to running this weekend.
Tuesday, June 24 through Thursday, June 26, 2008
I did 10 miles on the stationary bike in 27:01, 27:13, and 27:00 (my personal best), respectively. Good effort on all three days. Stargate SG-1 progresses to Season 10.
Friday, June 27, 2008
Another day off. Tomorrow, I plan to run a mile combining walking and running.
Saturday, June 28, 2008
I started out with the intent to run and walk a mile. As I started running, I realized I was feeling fairly good physically with no more "jolts" abdominally. I decided to run both laps and only stopping to walk if something was wrong. I was able to complete the mile in 12 minutes without walking. I'm thrilled!
Sunday, June 29, 2008
DOMS... Yuck!
I again started running with the intent of stopping to walk if necessary. However, while I was sore, I wasn't in serious pain. I not only ran the entire mile but I finished in 11 minutes or so (the iPOD only has whole numbers...).
Mental Skills Used for the Week: As usual, associative and dissociative thinking. I'm focusing more on associative thinking and am paying very close attention to how I'm feeling as I run.
There's been an active adjustment of goal setting as I move forward. Motivation is a hell of a lot easier when you're seeing progress. The fact that I could finish a mile was a big deal for me. The fact that I could do it again the next day was bigger still. Persistence and commitment are also easier with steady progess.
I'm thrilled as things get a little easier in some ways, such as getting up to run or setting aside time to ride the bike, and harder in others, such as deciding to continue running instead of walking.
My plan is to continue to ride the stationary bike during the week and to run on the weekends. I'll stick with 1 mile runs for the next week and then will increase to 1.5 mile runs in two weeks.
Until next week...
An off day. My plan for the week is to push a bit harder in two ways. First, I'm going to try to speed up a bit more while riding the stationary bike. Second, I return to running this weekend.
Tuesday, June 24 through Thursday, June 26, 2008
I did 10 miles on the stationary bike in 27:01, 27:13, and 27:00 (my personal best), respectively. Good effort on all three days. Stargate SG-1 progresses to Season 10.
Friday, June 27, 2008
Another day off. Tomorrow, I plan to run a mile combining walking and running.
Saturday, June 28, 2008
I started out with the intent to run and walk a mile. As I started running, I realized I was feeling fairly good physically with no more "jolts" abdominally. I decided to run both laps and only stopping to walk if something was wrong. I was able to complete the mile in 12 minutes without walking. I'm thrilled!
Sunday, June 29, 2008
DOMS... Yuck!
I again started running with the intent of stopping to walk if necessary. However, while I was sore, I wasn't in serious pain. I not only ran the entire mile but I finished in 11 minutes or so (the iPOD only has whole numbers...).
Mental Skills Used for the Week: As usual, associative and dissociative thinking. I'm focusing more on associative thinking and am paying very close attention to how I'm feeling as I run.
There's been an active adjustment of goal setting as I move forward. Motivation is a hell of a lot easier when you're seeing progress. The fact that I could finish a mile was a big deal for me. The fact that I could do it again the next day was bigger still. Persistence and commitment are also easier with steady progess.
I'm thrilled as things get a little easier in some ways, such as getting up to run or setting aside time to ride the bike, and harder in others, such as deciding to continue running instead of walking.
My plan is to continue to ride the stationary bike during the week and to run on the weekends. I'll stick with 1 mile runs for the next week and then will increase to 1.5 mile runs in two weeks.
Until next week...
Wednesday, June 25, 2008
Week 6 - Still Healing...
Monday, June 16, 2008
A rest day. Still recovering from the abdominal strain.
Tuesday, June 17, 2008
Back to the bike. 10 miles in 28:17. Not my best but not too bad. Stargate SG-1 enters season 9.
Wednesday, June 18, 2008
Biking leads to a time of 28:40.
Thursday, June 19, 2008
Another 28:30ish time. Gotta push a bit more.
Friday, June 20, 2008
An off-day. I’ll push hard tomorrow by adding another half-mile to the walk.
Saturday, June 21, 2008
I walked 2.5 miles in 40 minutes while listening to Pet Sounds from The Beach Boys. I need a faster beat to walk to I think.
Sunday, June 22, 2008
Another 40 minute, 2.5 mile walk. This time while listening to 10cc’s The Original Soundtrack. Today will be my last walk day. Next weekend, I’ll restart trying to run.
Mental Skills Used for the Week: Same group as usual – dissociative and associative thinking, goal setting (and tweaking), and motivation.
I’m spending more time than before paying attention to my body (associative thinking) to make sure I’m pushing myself but not foolishly harming myself. Injuries will do that to you I guess.
In addition, I think I can add being committed to the list now. I’m obviously sticking to the plan and, while I’m being cautious, I’m still pushing myself to improve.
Given that I’d not exercised regularly for many years, I’m very happy with my progress. Next weekend I’m going to restart the running sllllllooooowwwwwly! I’ll be back to Carolyn Miller’s advice of combining running and walking.
Until next week…
A rest day. Still recovering from the abdominal strain.
Tuesday, June 17, 2008
Back to the bike. 10 miles in 28:17. Not my best but not too bad. Stargate SG-1 enters season 9.
Wednesday, June 18, 2008
Biking leads to a time of 28:40.
Thursday, June 19, 2008
Another 28:30ish time. Gotta push a bit more.
Friday, June 20, 2008
An off-day. I’ll push hard tomorrow by adding another half-mile to the walk.
Saturday, June 21, 2008
I walked 2.5 miles in 40 minutes while listening to Pet Sounds from The Beach Boys. I need a faster beat to walk to I think.
Sunday, June 22, 2008
Another 40 minute, 2.5 mile walk. This time while listening to 10cc’s The Original Soundtrack. Today will be my last walk day. Next weekend, I’ll restart trying to run.
Mental Skills Used for the Week: Same group as usual – dissociative and associative thinking, goal setting (and tweaking), and motivation.
I’m spending more time than before paying attention to my body (associative thinking) to make sure I’m pushing myself but not foolishly harming myself. Injuries will do that to you I guess.
In addition, I think I can add being committed to the list now. I’m obviously sticking to the plan and, while I’m being cautious, I’m still pushing myself to improve.
Given that I’d not exercised regularly for many years, I’m very happy with my progress. Next weekend I’m going to restart the running sllllllooooowwwwwly! I’ll be back to Carolyn Miller’s advice of combining running and walking.
Until next week…
Sunday, June 15, 2008
Week 5 - Back To Basics
Monday, June 9, 2008
A day off - weird but I need to get back into the routine I was previously using. Plus this gives my abdominal muscles more time to recover.
Tuesday, June 10, 2008
Back to the bike - 10 miles in 28:50. A little sluggish but it feels good to resume exercise. Stargate SG-1 hits season 8.
Wednesday, June 11, 2008
Stationary bike - 10 miles in 27:44, my personal best (so far). No DOMS which is a bit of a surprise considering last week's break. My abdomen is not hurting as much and I hope to resume running within the next week or so...
Thursday, June 12, 2008
Stationary bike - 10 miles in 28:31, the times are fairly consistent. I'll work to speed this up a bit next week.
Friday, June 13, 2008
A day off.
Saturday, June 14, 2008
Walked 2 miles. 33 minutes. Listened to The Beatle's Magical Mystery Tour. As with the biking, I'm pleased that I didn't lose too much time from the week off.
Sunday, June 15, 2008
Walked 2 miles in 32 minutes (personal best so far) while listening to 10cc's Deceptive Bends. My abdomen is feeling better and I'm not getting the sharp pains as I move anymore. I'm going to be cautious and hold off one more week before I start running again. I will also increase to 2.5 miles for the walk next weekend.
Mental Skills Used for the Week: All the old standards: both dissociative and associative thinking, goal setting (and adjusting including making the goals more challenging), and motivation.
On a side note, I've lost about 6.5 pounds since starting this and have gained a new appreciation for water (I'm drinking tons - thanks, Tammy!).
Until next week...
A day off - weird but I need to get back into the routine I was previously using. Plus this gives my abdominal muscles more time to recover.
Tuesday, June 10, 2008
Back to the bike - 10 miles in 28:50. A little sluggish but it feels good to resume exercise. Stargate SG-1 hits season 8.
Wednesday, June 11, 2008
Stationary bike - 10 miles in 27:44, my personal best (so far). No DOMS which is a bit of a surprise considering last week's break. My abdomen is not hurting as much and I hope to resume running within the next week or so...
Thursday, June 12, 2008
Stationary bike - 10 miles in 28:31, the times are fairly consistent. I'll work to speed this up a bit next week.
Friday, June 13, 2008
A day off.
Saturday, June 14, 2008
Walked 2 miles. 33 minutes. Listened to The Beatle's Magical Mystery Tour. As with the biking, I'm pleased that I didn't lose too much time from the week off.
Sunday, June 15, 2008
Walked 2 miles in 32 minutes (personal best so far) while listening to 10cc's Deceptive Bends. My abdomen is feeling better and I'm not getting the sharp pains as I move anymore. I'm going to be cautious and hold off one more week before I start running again. I will also increase to 2.5 miles for the walk next weekend.
Mental Skills Used for the Week: All the old standards: both dissociative and associative thinking, goal setting (and adjusting including making the goals more challenging), and motivation.
On a side note, I've lost about 6.5 pounds since starting this and have gained a new appreciation for water (I'm drinking tons - thanks, Tammy!).
Until next week...
Monday, June 9, 2008
Week 4 - More obstacles...
Monday, June 2, 2008
Not good - My back is still hurting and I'm beginning to wonder why it's not getting better. My physician, Dr. Arthur Williams, fits me in. He tells me that he believes that I've strained muscles in my abdomen which is leading to the pain that I'm experiencing. He advises me to take a week off to recover. My wife and I are heading to the beach later this morning so I will tone it down a bit but I'm reluctant to stop altogether as I don't want to lose the gains I've made. Today's an off-day regardless.
Tuesday, June 3, 2008
Still sore, hotel's on a busy street, nothing today.
Wednesday, June 4, 2008
We drive from Pensacola to Ft. Walton (our final destination). Still sore, I'll resume walking tomorrow.
Thursday, June 5, 2008
I'm still sore but I decide to resume walking - I don't have mileage marked out like at home but I decide to walk on the beach for 30 minutes (15 minutes one way and then 15 minutes back). Walking on sand is very different and tiring. Listening to In the Realm of a Dying Sun by Dead Can Dance helps. I found a very impressive blister on my big toe afterwards. I'd forgotten just how much resistance sand affords...
Friday, June 6, 2008
The blister is a mess and the soreness is back (thank you, sand). I bandage up the toe and decide that I should take my physician's advice. I'll resume my previous schedule when I return home.
Saturday, June 7 & Sunday, June 8, 2008
No activity - just healing...
Mental Skill Used for the Week: Not many opportunities...
Dissociative Thinking - As usual, this is my best friend.
Associative Thinking - I can't help but pay attention to my body. With both my abdominal pain and the blister on my toe, it would be ill-advised to ignore the signals I'm getting.
Motivation - Going backwards makes staying motivated difficult but my intent is to resume the 10-mile stationary bike ride on Tuesday.
Goal Setting - Adjust, adjust, adjust as indicated...
Until next week...
Not good - My back is still hurting and I'm beginning to wonder why it's not getting better. My physician, Dr. Arthur Williams, fits me in. He tells me that he believes that I've strained muscles in my abdomen which is leading to the pain that I'm experiencing. He advises me to take a week off to recover. My wife and I are heading to the beach later this morning so I will tone it down a bit but I'm reluctant to stop altogether as I don't want to lose the gains I've made. Today's an off-day regardless.
Tuesday, June 3, 2008
Still sore, hotel's on a busy street, nothing today.
Wednesday, June 4, 2008
We drive from Pensacola to Ft. Walton (our final destination). Still sore, I'll resume walking tomorrow.
Thursday, June 5, 2008
I'm still sore but I decide to resume walking - I don't have mileage marked out like at home but I decide to walk on the beach for 30 minutes (15 minutes one way and then 15 minutes back). Walking on sand is very different and tiring. Listening to In the Realm of a Dying Sun by Dead Can Dance helps. I found a very impressive blister on my big toe afterwards. I'd forgotten just how much resistance sand affords...
Friday, June 6, 2008
The blister is a mess and the soreness is back (thank you, sand). I bandage up the toe and decide that I should take my physician's advice. I'll resume my previous schedule when I return home.
Saturday, June 7 & Sunday, June 8, 2008
No activity - just healing...
Mental Skill Used for the Week: Not many opportunities...
Dissociative Thinking - As usual, this is my best friend.
Associative Thinking - I can't help but pay attention to my body. With both my abdominal pain and the blister on my toe, it would be ill-advised to ignore the signals I'm getting.
Motivation - Going backwards makes staying motivated difficult but my intent is to resume the 10-mile stationary bike ride on Tuesday.
Goal Setting - Adjust, adjust, adjust as indicated...
Until next week...
Sunday, June 1, 2008
Week 3
Monday, May 26, 2008
Ahhh, sweet relief! A day off. My back still hurts as do both ankles/heels.
Tuesday, May 27, 2008.
Since my back is still hurting whenever I make a "jolting" move (such as running) I'm regrouping until things calm down. I decide to switch to riding the stationary bike when I'm supposed to run. So, tonight, I rode 10 miles in around 28:15. I'm a bit frustrated with the back, but with the riding time, I feel that I'm at least pushing myself. Stargate SG-1 remains a nice distraction.
Wednesday, May 28, 2008
Back is still sore. Bike ride runs 28:28. My wife is in the entertainment room (I'm still up in the air about whether exercise constitutes entertainment or not but the bike and the DVDs are there...) so we watch The Rockford Files.
Thursday, May 29, 2008
I'm beginning to be concerned about my back. Since the bike riding does not make the back worse, and since I'm noting some endurance improvement, I continue on the bike. I finish 10 miles in 28:31. Rockford again.
Friday, May 30, 2008
Another rest day. The ankles/heels still are sore but improving.
Saturday, May 31, 2008
A walking day. I'm feeling fairly good (except for the back) so I increase my walk to 4 laps (roughly 2 miles) to the sounds of Yes' Tales from Topographic Oceans. I finish in 33 minutes. I'm noticing that I'm starting to sweat sooner in the process which I recall from my exercise physiology class is a good thing.
Sunday, June 1, 2008
Another 2 mile walk, this time to Todd Rundgren's Todd. I finish in 33 minutes again.
Mental Skills Used for the Week: Dissociative Thinking - This is still my best friend, especially as I start to push myself a bit more.
Associative Thinking - I'm continuing to learn to relisten to my body. The back is bothersome but based upon the feedback I'm getting from my body, I'm adjusting my workout so that I'm still moving forward and not making the back worse.
Goal Setting - I'm trying to adjust goals (performance goals, specifically) by changing both what I think my body can handle and the times I'm trying for. Keeping the goals attainable (i.e., challenging but not ridiculous) is helping with motivation. Again, I'm not stubbornly sticking to goals and am adjusting them as appropriate.
Motivation - I'm maintaining my motivation by noting the goals I'm achieving and making sure the goals are doable (as I note above).
Flexibility - Gotta have it...
I'm out of town next week but plan to adjust my exercise schedule to accomodate the temporary situation.
Until next week...
Ahhh, sweet relief! A day off. My back still hurts as do both ankles/heels.
Tuesday, May 27, 2008.
Since my back is still hurting whenever I make a "jolting" move (such as running) I'm regrouping until things calm down. I decide to switch to riding the stationary bike when I'm supposed to run. So, tonight, I rode 10 miles in around 28:15. I'm a bit frustrated with the back, but with the riding time, I feel that I'm at least pushing myself. Stargate SG-1 remains a nice distraction.
Wednesday, May 28, 2008
Back is still sore. Bike ride runs 28:28. My wife is in the entertainment room (I'm still up in the air about whether exercise constitutes entertainment or not but the bike and the DVDs are there...) so we watch The Rockford Files.
Thursday, May 29, 2008
I'm beginning to be concerned about my back. Since the bike riding does not make the back worse, and since I'm noting some endurance improvement, I continue on the bike. I finish 10 miles in 28:31. Rockford again.
Friday, May 30, 2008
Another rest day. The ankles/heels still are sore but improving.
Saturday, May 31, 2008
A walking day. I'm feeling fairly good (except for the back) so I increase my walk to 4 laps (roughly 2 miles) to the sounds of Yes' Tales from Topographic Oceans. I finish in 33 minutes. I'm noticing that I'm starting to sweat sooner in the process which I recall from my exercise physiology class is a good thing.
Sunday, June 1, 2008
Another 2 mile walk, this time to Todd Rundgren's Todd. I finish in 33 minutes again.
Mental Skills Used for the Week: Dissociative Thinking - This is still my best friend, especially as I start to push myself a bit more.
Associative Thinking - I'm continuing to learn to relisten to my body. The back is bothersome but based upon the feedback I'm getting from my body, I'm adjusting my workout so that I'm still moving forward and not making the back worse.
Goal Setting - I'm trying to adjust goals (performance goals, specifically) by changing both what I think my body can handle and the times I'm trying for. Keeping the goals attainable (i.e., challenging but not ridiculous) is helping with motivation. Again, I'm not stubbornly sticking to goals and am adjusting them as appropriate.
Motivation - I'm maintaining my motivation by noting the goals I'm achieving and making sure the goals are doable (as I note above).
Flexibility - Gotta have it...
I'm out of town next week but plan to adjust my exercise schedule to accomodate the temporary situation.
Until next week...
Tuesday, May 20, 2008
Week 2
Monday, May 19, 2008
Today was a rest day. I met with Carolyn Miller at UAH who showed me both regular and dynamic stretching exercises (thank you, Carolyn!). We noted that my calf muscles that are very tight (as opposed to my hamstrings which I have always felt were the problem). I'll use stretching to focus on the calves especially. She also gave me some additional tips for regaining some endurance and for easing into running again.
Tuesday, May 20, 2008
While listening to Radiohead's OK Computer, I put into play some of the "pre-novice" strategies for running a mile. I ran for 3 minutes, walked for 2, twice. Then I finished out the mile running. I'm embarrassingly slow and my legs feel like they have lead in them. Cognitively I know this won't last forever but this is not the light feeling I remember from when I was in shape. My breathing remains heavy but I'm no longer coughing afterwards or feeling a burning sensation when I breathe (progress!).
Wednesday, May 21, 2008
Today was a rest day. I met with Carolyn Miller at UAH who showed me both regular and dynamic stretching exercises (thank you, Carolyn!). We noted that my calf muscles that are very tight (as opposed to my hamstrings which I have always felt were the problem). I'll use stretching to focus on the calves especially. She also gave me some additional tips for regaining some endurance and for easing into running again.
Tuesday, May 20, 2008
While listening to Radiohead's OK Computer, I put into play some of the "pre-novice" strategies for running a mile. I ran for 3 minutes, walked for 2, twice. Then I finished out the mile running. I'm embarrassingly slow and my legs feel like they have lead in them. Cognitively I know this won't last forever but this is not the light feeling I remember from when I was in shape. My breathing remains heavy but I'm no longer coughing afterwards or feeling a burning sensation when I breathe (progress!).
Wednesday, May 21, 2008
I spent a good bit of the afternoon rolling a tennis ball with my feet to help with my plantar fasciitis which is not bothering me much. This evening, I did another 10 miles on the bike. No problems. Stargate SG-1 progresses as do I.
Thursday, May 22, 2008
I leave another 10 miles behind me on the stationary bike. Pretty straight forward. I may consider increasing bike work to 12 miles next week.
Friday, May 23, 2008
Off. Legs continue to be tight but I'm not sore. Per Carolyn Miller's suggestion, I rolled a tennis ball with my feet again in between seeing clients. This seems to have really helped the plantar fasciitis.
Saturday, May 24, 2008
I walked 1.5 miles in about 25 minutes. Listened to Yes' Close to the Edge. I'm trying to use a bit more associative thinking by focusing on how my body feels so the music was turned down a bit. the backs of both my ankles hurt - I'm assuming this is due to efforts to stretch the achilles tendon and loosen up my calves.
Sunday, May 25, 2008
Intended to run a mile this morning but I apparently have done something to my back (I'm apparently older than I'd like to believe) and the jarring motion from running hurts. I can walk without too much trouble and decided to walk another 1.5 miles, slower than yesterday while listening to The Shins' Chutes Too Narrow. I'm becoming more respectful of the fact that 20 years of a generally sedentary lifestyle is going to take some time to overcome. I most likely am going to have to adjust my tentative plan to run Rocket City but we'll see.
Mental skill(s) used for the week: Dissociative thinking - Continuing to distract myself, mostly with music and TV, is helping me set up a routine.
Associative thinking - For the first time, I'm having to pay more attention to the feedback from my body (i.e., ankles and back). In response, I'm adjusting the workout and the plan (goal setting).
Motivation - The decreased pain in my legs along with the slowly improving breathing is evidence of some progress which is keeping me on track. Keeping this blog (and publishing it, of course) is also keeping me motivated to continuing exercise - trust me, it would be sooo easy to quit right now...
Flexibility - As with last week, since I'm really learning how my body will react to regular exercise after a long time off, I feel that flexibility is one of the most important mental skills I can use. I'm really testing limits as far as what I can (and can't do).
Until next week...
Wednesday, May 14, 2008
Beginnings...
Week 1
I've been considering taking up running again for some time (it's been about 20 years). Last week, I decided that the time was now. I also decided that I would do this right. In preparation, I spoke with a local sports nutrition expert, Tammy Beasley, who made several suggestions on the topic. I also found recommendations for novice running schedules from both Hal Higdon and Cool Running. Finally, I decided that this would also be a good opportunity to document my use of the same mental skills that I teach athletes to use, thus this blog was established.
Now I just need the equipment...
Monday, May 12, 2008
I went to Fleet Feet Sports and purchased a real pair of running shoes. The process took about 30 minutes and included several foot measurements (including while standing which may have been the first time that's ever happened to me and made so much sense) and a video of me walking on a treadmill (also a first). This resulted in a nice pair of shoes that fit great. I also bought a pair of inserts for arch support and two pairs of obligatory running shorts - any t-shirt will do but I'd feel weird running in a bathing suit even if it is basically made of the same material...
With equipment ready and with a running schedule in hand, tomorrow morning will be the start of my running renaissance.
Tuesday, May 13, 2008
I live on a block that is just a hair over a half-mile around. My running schedule said run 1.5 miles so I got up at 5:30 am with the intent of running 3 laps. I did every stretching exercise I could remember from high school track, cued up the CD Drama by Yes on the iPod and then took off.
I have to tell you, I was surprised at how good it felt to get the legs moving again. This lasted for about 100 yards when I started hearing a noise over the (loud) sounds of Machine Messiah. As I searched for the source, I realized it was me gasping for air. Hmmm...
I was able to go about 1.25 laps before I had to walk. Once I had caught my breath, I was able to finish another half lap before I realized that 3 laps was too ambitious. I, prudently, stopped and realized that I really needed to rethink my plan.
I need to improve my endurance and lung capacity and the novice schedule that I'm using (Higdon's) is too ambitious to start with. I'll need to work up to the novice schedule. I have a stationary bike and will use that tomorrow instead of running 3 miles. I will stick with the off day schedule.
Wednesday, May 14, 2008
I woke up to the "delightful" sensation of DOMS (delayed onset muscle soreness), especially in my thighs. I haven't experienced difficulty walking down stairs in a long time. I also coughed a good bit of the day and felt a bit tight in the chest.
Early evening, I rode 10 miles on the stationary bike. Minimal discomfort. Good workout. Watched Stargate SG-1 for distraction.
Thursday, May 15, 2008
Still sore. Still having trouble walking down stairs (up is not a problem). I have a mild case of plantar fasciitis and Dr. Marcia Chesebro at UAB-Huntsville showed me a stretching exercise for this.
Early evening, I again rode 10 miles on the stationary bike. It actually felt pretty good. Again watched Stargate SG-1 for distraction.
Friday, May 16, 2008
I think the cycling has helped work out some of the soreness and I'm not in as much pain. Hal Higdon's novice schedule has this as an off-day so I'm just resting.
I spoke with Carolyn Miller, assistant trainer at UAH. I explained my concern with my lack of stamina. She suggested that when running, I use the strategy of running for a few minutes and then walking for a few minutes throughout the run. I'll try that tomorrow. I also asked her to give me some tips for stretching and she agreed to meet with me on Monday.
Saturday, May 17, 2008
Using Carolyn's suggestion, I ran/walked another mile this morning to the sounds of the mp3s from The Pink Opaque by Cocteau Twins (the song, The Spangle Maker is especially distracting). My legs felt very heavy and my breathing is still very labored. However, I'm not quite as sore as I was. I'll keep using this strategy until I can run a mile without stopping to walk.
Goal Setting - Short-term goals were established by using the guides from both Hal Higdon and Cool Running. Outcome and long-term goals have not been established yet. I have tentatively set a long-term goal of being ready to run the Rocket City Marathon in December with the outcome goal of finishing, but I'm not committed to that just yet. I've challenged myself to complete the 10 mile stationary bike workout in under 3o minutes and have met that both times (both were under 29 minutes) so I'm also using performance goals. Finally, by focusing on technique issues (right now mainly diet and stretching), I'm including process goals.
Motivation - By meeting the short-term goals along with the performance goals listed above, I'm evidencing progress which is helping to maintain my motivation.
Flexibility - Goals that are adhered to blindly are poor goals. Goals should be evaluated for their appropriateness on an on-going basis. The original goal of sticking with Hal Higdon's novice running schedule was determined to be inappropriate for me early on. Once I determined that, I regrouped and adjusted to a more realistic schedule. A medium-term goal is to work up to Higdon's schedule.
Until next week...
I've been considering taking up running again for some time (it's been about 20 years). Last week, I decided that the time was now. I also decided that I would do this right. In preparation, I spoke with a local sports nutrition expert, Tammy Beasley, who made several suggestions on the topic. I also found recommendations for novice running schedules from both Hal Higdon and Cool Running. Finally, I decided that this would also be a good opportunity to document my use of the same mental skills that I teach athletes to use, thus this blog was established.
Now I just need the equipment...
Monday, May 12, 2008
I went to Fleet Feet Sports and purchased a real pair of running shoes. The process took about 30 minutes and included several foot measurements (including while standing which may have been the first time that's ever happened to me and made so much sense) and a video of me walking on a treadmill (also a first). This resulted in a nice pair of shoes that fit great. I also bought a pair of inserts for arch support and two pairs of obligatory running shorts - any t-shirt will do but I'd feel weird running in a bathing suit even if it is basically made of the same material...
With equipment ready and with a running schedule in hand, tomorrow morning will be the start of my running renaissance.
Tuesday, May 13, 2008
I live on a block that is just a hair over a half-mile around. My running schedule said run 1.5 miles so I got up at 5:30 am with the intent of running 3 laps. I did every stretching exercise I could remember from high school track, cued up the CD Drama by Yes on the iPod and then took off.
I have to tell you, I was surprised at how good it felt to get the legs moving again. This lasted for about 100 yards when I started hearing a noise over the (loud) sounds of Machine Messiah. As I searched for the source, I realized it was me gasping for air. Hmmm...
I was able to go about 1.25 laps before I had to walk. Once I had caught my breath, I was able to finish another half lap before I realized that 3 laps was too ambitious. I, prudently, stopped and realized that I really needed to rethink my plan.
I need to improve my endurance and lung capacity and the novice schedule that I'm using (Higdon's) is too ambitious to start with. I'll need to work up to the novice schedule. I have a stationary bike and will use that tomorrow instead of running 3 miles. I will stick with the off day schedule.
Wednesday, May 14, 2008
I woke up to the "delightful" sensation of DOMS (delayed onset muscle soreness), especially in my thighs. I haven't experienced difficulty walking down stairs in a long time. I also coughed a good bit of the day and felt a bit tight in the chest.
Early evening, I rode 10 miles on the stationary bike. Minimal discomfort. Good workout. Watched Stargate SG-1 for distraction.
Thursday, May 15, 2008
Still sore. Still having trouble walking down stairs (up is not a problem). I have a mild case of plantar fasciitis and Dr. Marcia Chesebro at UAB-Huntsville showed me a stretching exercise for this.
Early evening, I again rode 10 miles on the stationary bike. It actually felt pretty good. Again watched Stargate SG-1 for distraction.
Friday, May 16, 2008
I think the cycling has helped work out some of the soreness and I'm not in as much pain. Hal Higdon's novice schedule has this as an off-day so I'm just resting.
I spoke with Carolyn Miller, assistant trainer at UAH. I explained my concern with my lack of stamina. She suggested that when running, I use the strategy of running for a few minutes and then walking for a few minutes throughout the run. I'll try that tomorrow. I also asked her to give me some tips for stretching and she agreed to meet with me on Monday.
Saturday, May 17, 2008
Using Carolyn's suggestion, I ran/walked another mile this morning to the sounds of the mp3s from The Pink Opaque by Cocteau Twins (the song, The Spangle Maker is especially distracting). My legs felt very heavy and my breathing is still very labored. However, I'm not quite as sore as I was. I'll keep using this strategy until I can run a mile without stopping to walk.
Sunday, May 18, 2008
I inadvertantly switched Higdon's schedule and was supposed to walk yesterday and run today. Since I ran yesterday, I walked 1.5 miles at a good clip (for me - about 30 minutes). I'm surprisingly tight but I kept a consistent pace. No music this morning but I did spend time considering writing the blog while walking.
Goal Setting - Short-term goals were established by using the guides from both Hal Higdon and Cool Running. Outcome and long-term goals have not been established yet. I have tentatively set a long-term goal of being ready to run the Rocket City Marathon in December with the outcome goal of finishing, but I'm not committed to that just yet. I've challenged myself to complete the 10 mile stationary bike workout in under 3o minutes and have met that both times (both were under 29 minutes) so I'm also using performance goals. Finally, by focusing on technique issues (right now mainly diet and stretching), I'm including process goals.
Motivation - By meeting the short-term goals along with the performance goals listed above, I'm evidencing progress which is helping to maintain my motivation.
Flexibility - Goals that are adhered to blindly are poor goals. Goals should be evaluated for their appropriateness on an on-going basis. The original goal of sticking with Hal Higdon's novice running schedule was determined to be inappropriate for me early on. Once I determined that, I regrouped and adjusted to a more realistic schedule. A medium-term goal is to work up to Higdon's schedule.
Until next week...
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