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

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...

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.

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.

Mental skill(s) used for the week: Dissociative thinking - listening to music, especially on an iPod with the headphones helping to dampen (but not completely get rid of) outside noise. Watching TV a bit louder than I normally would serves the same purpose. Dissociative thinking essentially distracts the athlete by drawing attention away from normal pains from restarting exercise. If I had felt any sharp, less usual pains (suggesting a possible injury) my attention would have been drawn to that. Otherwise, I would continue to pay attention mostly to the distraction.


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...