Archive for April, 2009|Monthly archive page

April 28, 2009 Run

In Daily Exercise Summary on April 28, 2009 at 9:42 pm












It was a long day. I didn’t get to the gym until almost 5 o’clock. Brutal.

I hadn’t eaten, but I was well hydrated. When I started to run it felt real good. I started at 7.0 for the first half mile and then 7.1 for the second half mile. After that, I bumped it up to 7.2 for one tenth of a mile. From there I ran 7.3 and 7.4 for a half a mile each. I intermittently bumped the speed up to about an 8.0 before it was done. I’m closing in on an 8 minute pace.

My heart rate was furious when I stopped, but I attribute this to it being so late in the day and having not eaten yet. I enjoyed dinner afterwards.


If you got a free hour

In Musings, Rants and Explanations on April 27, 2009 at 3:14 pm

check out this video:
Season 33 : Ep. 8|52:44|
NOVA follows 13 sedentary people through a nine-month regimen designed to prepare them for the grueling Boston Marathon.

Just click on the name to link to the video on

April 27, 2009 Workout

In Daily Exercise Summary on April 27, 2009 at 2:51 pm












Ab Crunches



Lower Back



Seated Row



A strong run today, if you look back to my last run, I started at 7.0 and increased at the half mile point until I hit 2 miles then I increased for one tenth of a mile, then continued. This time, I took the one tenth of a mile at mile 1.5, so it looked like this: 7.0 for .5 miles; 7.1 for .5 miles; 7.2 for .5 miles; 7.3 for .1 miles; 7.4 for .5 miles. Tomorrow, I will move it down to the 7.2 level. It increases your pace by about a second per mile.

The walk was good to cool down. 8.5 laps on the track. I wanted to run a few distance intervals, but there were at least 30-40 kids on the track at the time. It appeared that they were doing some sort of running/fitness test. There is something to be said for form. I think that I am going to start a vigilant fight against up and down movement in the running form. Everything that I have read states that the top of your head shouldn’t move up/down more than two inches throughout your gait. Also, how much energy does your average runner lose on their back kick. Girls, your feet should not almost touch your butts, I promise this is wrong.

My pace is starting to get in line with what I want to run on the next half-marathon, so I will start adding some distance. I want to do this slowly because I feel like my weight is starting to get in line with my running, so I need to adjust distance so my weight loss will correspond. So, I think next week I will add a 5 miler/8k with a pace of about 8:20 per mile. I will also work to break the 8 minute pace next week. I would be real happy with an 8:15 half-marathon pace. I feel that I need to be training near 7:35 on the treadmill to accomplish that. I also feel strongly that I need to be sub-180 pounds to run at that pace safely.

April 24, 2009 Run

In Daily Exercise Summary on April 24, 2009 at 4:48 pm

Today, the sun was calling and it was just too pretty to run inside. It was supposed to reach 90 degrees today, but it was about 78 when I went out for my run.

It was a good strong run. I’m not sure what my time was, but I ran off a nice 3.1 miler. I do enjoy being able to measure my run’s through mapmyrun. Sometimes the interface is a bit touchy when you are using it, but overall, I like the website. I find it helpful for being able to change up the route, and still knowing how far you run. Even if you have a training aide with gps, it is helpful because it will allow you to design the run beforehand with a particular distance in mind.

I set out today with the intention of working on my form, well it held real strong and I was happy with how it is developing for the first two or two and a half miles. After that it got sloppier, and coming down that last two tenths of a mile, I could barely convince myself to keep my feet moving forward. I used up a lot of energy on the run.

Ronald McDonald House Charities

In Ronald McDonald House Charities on April 23, 2009 at 6:06 pm

I have chosen the charity that I will raise funds for through my running efforts: Ronald McDonald House Charities.

Please stay tuned to find out how you can help!

Also, if you have an interest in running to help the Ronald McDonald House Charities, please feel free to contact me now.

I have posted a copy of the email that I have sent them, and I will keep you updated as we progress…

Dear friends at the Ronald McDonald House Charities:

I am a Ph.D. student in Tuscaloosa, AL. I have been running for over a year now, and I often see that people combine their endurance racing with raising funds for charity. I would like to do this as well. I have recently been considering different charities, and I would like to help raise money for your efforts.

I think I can raise a good amount of money over the next couple of years as I try to qualify and run in the Boston Marathon. I have recently started a running blog to help me with my efforts, and I would like to partner with your charity to help raise funds for those families that you reach out too.

I have a personal connection with Ronald McDonald House. My uncle’s wife benefited greatly from your compassion and help through the years that her son needed treatment in Boston. She lived over 2 hours away, and I know that you folks were able to make the process less difficult. Unfortunately, she lost her son, Donald, a number of years ago, but I know that she would honored that I chose to focus my efforts on raising funds for families that find themselves in similar circumstances.

You can find my blog at If you could advise me as to how to proceed with collection efforts, I would be greatly honored. Thank you and god bless, David.

April 23, 2009 Run

In Daily Exercise Summary on April 23, 2009 at 5:36 pm












Because of school and what not, I didn’t make it to the gym today until 4ish, and I was starving. I got on the treadmill and started at 7.0 for the first half mile. This is the first time that I have not even used the 6.9 speed. I upped it each half mile until 2 miles were complete. I ran the next tenth of a mile at 7.4, and then ran half a mile at 7.5. My last half mile was increased by .1 each tenth of a mile.

It felt real good. This may be the easiest 5k I ran in a while, and it was at the fastest pace. The walk felt good afterwards. The one thing I did notice was that my heart rate was extremely high, but it came down pretty quickly once I started walking. I also struggled with the new earbuds I bought, and I will post a product review tonight. My body feels great, and my weight was not greatly effected by another weekend road trip.

Running Boredom

In Musings, Rants and Explanations on April 23, 2009 at 12:17 am

Although, I attack this issue through math in my head or working out other problems while I run, a number of people have talked to me about how boring they find running lately. Although, it may just not be the exercise activity for you, or you may simply have this problem with all forms of exercise, you need to deal with this if you hope to train for an endurance event. This is a psychological phenomenon.

I have a few thoughts on this topic:

1) You are doing the same activity over and over. I think this is bread through the simple 12 week training strategies put forth by the running experts, i.e. run for 30 minutes on Tuesday and run for 30 minutes on Thursday.

If you change up your pace, distance, practice method, time of the day, place where you run, what is playing on your ipod, etc., you will be able to overcome this boredom.

2) You don’t like to be alone inside of your head with nothing to do but think for that long of a period of time. Let’s face it, some of our lives do not need to be scrutinized that diligently or they become scary.

In this case I would recommend finding a running partner. Someone to talk to will make this process much easier for you, whenever the bad man in your head comes knocking. If you can’t find a running partner, get an ipod and go real loud. One of the reasons I like the gym so much, is that there is always something else going on or someone to make fun of in your head while you run (con, surely someone is making fun of you in there head).

3) You are running to stay in shape because you no longer play competitive sports.

If this is the case, you need to either compete or deal with the boredom. Running can be competitive; actually it is more competitive than most sports. You have so many competitors in running. There is the person on the treadmill next to you, there is your personal record, and there is no limit to people or things you can run against.

I also found an article through men’s health that deals with this issue.

Too pretty today, too much work to do

In Daily Exercise Summary on April 22, 2009 at 2:01 pm

I spent the morning finishing all of the work that I didn’t get through last night. Still not done, but I abandoned my plan to go to the gym in favor of running outside. A beautiful day so I took off through the Forest Lake and enjoyed a nice run just a little over 3.1. No real timing because I haven’t yet purchased the Garmin or the Suunto. Still can’t figure out which one I want, but it was less than 27 minutes from when I walked out the kitchen until I walked in the kitchen. Everybody that I have heard from is using a Garmin. I don’t know if anyone in the world even uses the Suunto, but they can afford a full page ad in Runner’s World every month. So someone must be buying it, I especially enticed by the EPOC features.

The running wasn’t bad and the fresh air was nice. It was warm, but still cool enough to be enjoyable. The weather man said that light rain was occuring but all I could see was sunshine. Feeling good about the 5k. Now I need to start working on the timing and trying to get that pace per mile under 8 minutes. I like the 5k as a base distance. It’s a good exercise, yet easily attainable goal for someone who is just starting to run and may be out of shape. If you do it 4 times a week, you are over 10 miles for the week. I think 10 miles is the minimum distance that someone needs to run to start to develop into a runner. Once, you get to that goal, you can start pressing a little more, but until then, it is a nice safe number.suunto1

Flight Home

In Musings, Rants and Explanations on April 22, 2009 at 12:07 am

So yesterday I had to fly back to Alabama, always a terrible feeling. On the ATL to BHM segment, I sat next to a runner who had finished Boston earlier that day. He had just run his 8th Boston. Impressive.

So I was ready to run today, I even got new ear buds. Then I got dressed at the gym and couldn’t find my shoes. I never took my running shoes out of my luggage. Ugh. So that was for naught. I figured no big deal, I will come back in a few hours. Well, the gym was closed this evening for worker appreciation night. Nice.

So I’m looking forward to running tomorrow. I also have very little scheduled so I will be able to go in when I wake. I love that. Nothing like starting your day with a good run.

Travel Days

In Musings, Rants and Explanations on April 17, 2009 at 10:14 pm

What do people do that travel a great deal when they are trying to train to run races?

The only real hope I have of running on a day when I travel is to run right after I fly. On Tuesday I was successful, today not so much. My sister picked me up at the airport, and we immediately went to eat. This shot my chance at running today. So instead we went to the park and zoo with my nephew. We had a lot of fun and he is growing up very quickly. After dinner, I took a much needed trip to the jacuzzi. My legs feel real good and I will run first thing tomorrow.

I wonder if anyone has any advice regarding the benefits of the jacuzzi versus the sauna. I would be interested to hear how your body reacts to the two different muscle relaxing techniques. Personally, they are both helpful to my training and I take advantage of whichever option is available.

I will be running outside this weekend because I don’t have access to a treadmill. This ought to be interesting because it is rare that I run three days in a row on the streets. Hopefully, it won’t be too taxing on my joints.