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<p>I’m not really looking to increase my running very much. I think it’s probably a one-way ticket to injury problems at my age. The jogging intervals are, however, proving to be an excellent way to get the conditioning intensity of my hill walks back up. We’ll see where it goes.</p>
<p>Idad, never say never! ;)</p>
<p>No need for a trip to the gym yesterday – helped D move out of her THIRD floor apartment in New Haven. She’s back from her DC internship for an extra long holiday weekend, and H managed to be in DC yesterday and today. Crazy logistics – D has to be out of current apartment by the end of today, but her lease for next (school) year’s place doesn’t start until August 1. So, we moved everything into a self- storage place. The storage place offers free use of a big box truck to move stuff in. D had a friend help with the hauling down 3 floors and truck loading, but it was just the 2 of us for unloading and cramming everything into the storage unit. We were both exhausted last night.</p>
<p>Today we’re off to battle the DMV to transfer title/registration of a car to her.</p>
<p>Exciting changes for both you and her, CBBBlinker. Another one even further out of the nest.</p>
<p>CJaneRead, I agree there’s a race in Idad’s future. I remember a year ago he was cautioning me about running :). I have one of Galloway’s books I got last year. I haven’t read the whole thing but it did help me with the idea that I shouldn’t feel bad if I had to walk part of a race, even just a 5k, and a year ago I did have to walk part of a 5k.</p>
<p>I’m back up to doing 3 miles, 3 times a week, yay!</p>
<p>Well, H’s vacation has him off to a fabulous start. I think it’s the jumpstart he needed. We enjoyed dinner at Panera last night (where I had baguette with my salad and he virtuously chose an apple) then I was going to walk. H had already put in a big walk earlier in the day plus did hours of yardwork at my mother’s. He still came along. Dropped me at work this am, took car for service, and is going to walk home. At the store last night, many minutes carefully comparing labels for carbs, fat and fiber. It’s starting to feel like a contest that I don’t want to compete in! </p>
<p>I can see where I could have been a big annoying with all of this health and wellness stuff. Here’s hoping he can stick with it.</p>
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<p>Yeah, but this is a contest that you “win” even if you “lose”…</p>
<p>Three cheers for your hubby. Sounds like he’s really diving into the whole diet/fitness thing. Once he’s reading the food labels, he’s hooked. </p>
<p>Funny that you mentioned walking home from droppng off the car. I did that last summer – about a 2 mle walk. One of the things that motivated me to start the fitness kick was the realization that, if my car broke down out in the middle of nowhere or whatever, I would have difficulty walking a couple miles – not to mention that it makes everyday stuff like sightseeing or walking from a distant parking lot to an event difficult. Forget hiking. I was really starting to feel like weight and poor fitness was making life difficult.</p>
<p>Galloway method, or as runners call it “Gallowalking”. I have met Jeff Galloway several times (including back when he was an Olympian) and know a lot of people who have trained with the run/walk method. When I refer to my “elite” running forum, it is a subgroup of runningahead.com that aspires to 2000 miles a year. Many are snobbish- and young. Many (even most) do NOT make the 2000 mile goal and only a few are really all THAT fast! There have been incredible accomplishments, but also lots of regular age group runners. The forum is snarky and not always particularly supportive. Other subgroups on RA are wonderful- including the LLR (Ladies Locker Room) which is password protected so that women are free to discuss all “issues”. It is VERY supportive and not at all for elite runners. I would recommend it.</p>
<p>The elite group (known as The Swamp) makes fun of Gallowalkers. That is stupid to do so and they are jerks. It is a great way to train, and one I have used myself. Back when I did my ultras in the early 80s, that is how you did ultra distances. It was called the Osler Method back then after an ultra-marathoner named Tom Osler. You did a planned run/walk ratio that you did right from the beginning. You don’t wait until you are out of gas. (I set a world age record at 50 and 62 miles, so I guess it worked!) I used that method in a regular marathon for which I had not trained and decided to do two weeks before it at the end of 2001, due to 9/11 and some other things in my life. I felt the need to do the event, and I did a comfortable and somewhat impressive 4:31 or something like that with no distance training. It works. The KEY thing, as I said above, is to not get carried away and ignore your walking breaks. I believe you can go about double your longest training run by using a run/walk. I’ve seen very accomplished runners use this method for different reasons- might be coming back from an injury, might be trying for a longer distance, might just want to not trash the legs.</p>
<p>I think iDad would enjoy a 5K and it would not be a stretch at all at this point. It would be a small challenge but mainly fun just to see what it felt like.</p>
<p>7.6 miles this morning. Gorgeous morning in middle TN- 63 degrees and not humid to start at 5:45. My legs are tired- I’m building up my mileage and that’s just part of it. My course is not easy- not the worst in town, but plenty of climbing. I had a little bit of a scare. There is a group of 3 men who walk on the part of my course that is a path by the side of a road. They are out there a lot. One is quite heavy. I assume they work at the medical center right near there. Today, the heavy guy must have turned back, because I saw the two guys, and then heavy guy by himself going the other way. From a distance I saw him bend over and rest, then a minute or so later he did it again. When I got to him I stopped my watch and asked him if he was OK. He said he was and thanked me, but I was worried. Then he sat on a bench. I hope he was just having some leg or back pain and not heart issues. I didn’t see him on my way back (and I looked in the bushes…)</p>
<p>BC, I checked the tortillas’ brand - yup, they are made by the La Tortilla Factory; 8 g of protein, 12 g of fiber and 16 g of carbs per tortilla. Not too shabby.</p>
<p>sabaray, that’s great news! I agree with idad - once you realize what kind of crap you have been eating for so long, your chances of going back to the bad eating habits become much lower.</p>
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<p>I’d be happy to run along with him too; as long as it is in New England.</p>
<p>I was so happy to walk my first 5K in November. It was exciting and rewarding. My family wants to do another one so I plan to look for one in the fall that we all could do.</p>
<p>MOfWC, thank you for your thoughts about the Galloway method. I’m in total awe that you ran a 4:30 marathon with no distance training. Wow.</p>
<p>I agree - idad can easily run a 5K at this point. No one is going to punish him even if he walks part of the distance, it is all about having a great time, raising money for a good cause, and getting a cool race shirt. 
Some 5K races have awesome tech shirts! I love my bright red shirt with pirates doing a team tri.</p>
<p>I need to sign up for the Manchester, NH race with my son via corporate entry. They asked if we wanted tech shirts instead of a cotton short + coffee mug and I’m hoping that enough people said tech shirts. I expect 5,000 to 6,000 participants.</p>
<p>The toughest part of the race? Fighting the traffic and finding parking if you arrive too late. Last year, there was a baseball game scheduled at the same time and the stadium is about three blocks from the race starting point so you had a lot of people trying to find off-street parking. I’m glad that we got there early enough to beat the traffic and the ball game.</p>
<p>I’ve run many miles at 245 pounds; idad at 160- pounds - I don’t think that the joint risks are that great. I’m just starting to push myself on speed though I’m fairly careful to watch for joint issues. Goal today is to get under 9 minutes for a mile (I just have to take two seconds off yesterday’s time). I haven’t run at this sort of pace outside of a fifth of a mile, in over a decade.</p>
<p>Yeah. I could do a “respectable” ol’ geezer walk/jog 5K race now. I mean, my walk in the park is just a tick over 5K and I doubt very much that any 5K courses are as hilly as my route. So short of hiking in the mountains, I feel pretty confident that I could walk/jog just about any 5K route.</p>
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<p>Yeah, that’s what is unappealing to me. It’s like, would I rather do that? Or drive somewhere scenic and hike 5K is some nice park? Nevertheless, I have checked out the 5K course for our little local race. Maybe I’ll drive over one day and do that just for kicks. It has one quarter mile downhill and one quarter mile uphill – everything else is flat.</p>
<p>have saved hopscouts’s workout, thanks.</p>
<p>Good thoughts on Galloway method, thanks for the info everyone. Appreciate MOWC’s perspective.</p>
<p>Today’s Workout was really killer. </p>
<p>Warmup
250m row
Glute Hamstring Developer low back 15 reps
sit ups 15
push ups 15
2 rounds</p>
<p>Strength
GHD sit ups 3 sets of 10
push press 8,6,6,4 (45lb,65 lb,65lb,70lb)</p>
<p>Work out:
400 m row
20 kettle ball swings (35lb.)
20 sit ups
20 push press 45lb.
20 v ups</p>
<p>3 rounds - 19:52</p>
<p>Ran a mile in 8:39. Heart rate was about 145 at the end. Well under max. It’s usually in the 160s after a long run (I speed up for the last half-mile). So there’s still spare capacity. Tomorrow will probably be a long run but I can play with the speed stuff over the weekend.</p>
<p>It’s kind of amazing how much you can push the body above what you normally do.</p>
<p>BTW, 8:39 isn’t particularly fast as we have runners that do much better than that for ten miles but it’s substantially faster than what I normally do. On the distance stuff, I like to settle in to a comfortable pace and just listen to tunes (I just did an audiobook and may try one of those on a run someday).</p>
<p>I’m going to try to find a fast pace that’s comfortable and work up on distance while doing the slow, long runs so I have different things to do on different days.</p>
<p>^^ I think that is a VERY good mile. Nice job.</p>
<p>Jane’s workouts sound impossible to me! Everyone is doing really well.</p>
<p>My problem right now as I try to build up my mileage is that I am running a little too fast for my mileage, which means I’m getting tired and don’t want to get up and do the workouts. I’m not going fast (by any means) and my HR is in the upper end of the aerobic zone (with some over on hills etc), but I know I am a little more tired than I should be. I will have 153 miles for June, which is my highest month this year.</p>
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<p>5 miles a day (average) for a whole month!</p>
<p>I can see why you’d be a little tired.</p>
<p>BC, 8:39 is pretty fast. Awesome. Just be careful as you increase your speed and mileage and don’t injure yourself.</p>
<p>Jane’s workout would kill me. I can do 40 pushups non-stop, but do not think I can lift a 35-lb kettlebell at all, LOL.</p>
<p>MOfWC, that is a very impressive monthly mileage. Fantastic job! The new chair, hot yoga and therapy seem to be doing something to keep your injury from stopping you. Yay! (Knocked on every wooden surface around me).</p>
<p>Thanks. It isn’t the mileage I was running in 2009, but it’s all I can handle for now. I but back on yoga this month- I just really have trouble being inside in good weather (not to mention paying for yoga…). I HAVE added the glute exercises, though, and had the 2 fairly long bike rides. I need a nap every day, which I don’t get. :)</p>
<p>The chair is awesome, though.</p>