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...
Sunday, August 24, 2008
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...
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