Rain

It’s raining again and so I know I won’t be out in Bidwell Park today. With this weather to contend with, the training has slowed to almost non-existent status. And I must report that my right foot is bothering me once again. I really need to find a good shoe for those times when I don’t want to wear a tennis shoe for daily wear. I have pretty much decided that it’s my favorite shoes that are causing the problem. These are old shoes that I used to wear all of the time when traveling and since they don’t have a metal arch support, they are suspect. (Metal would set off alarms at the airport and so I enjoyed wearing these shoes and walking right through security) Now it’s time for me shop around for a substitute pair of shoes. In the meantime I will need to go back to using ibuprofen to relieve the inflammation.

As I stated, I haven’t returned to my walking regimen and I need to do that soon. I think we have a marathon to do in March (Phoenix?) and I know we have the Bidwell Classic half marathon in March as well. I need to register for both of those events and that will help with the motivation process and get me out onto the pathways of Bidwell.

Odd…I could have sworn that the Valley of the Sun was a full marathon? The website now shows it as a half?

And here’s the full marathon link…Marathon Guide

Falling Behind

As you may have noticed...I haven't had much to say here recently. And I'm not going to beat myself up over it. The holidays are upon us and I don't have the time to give to a regular training schedule. So I'm taking a break...without guilt! With the New Year will come a new training regimen and we're still hoping to do a marathon in Arizona (March) and a half marathon. (Bidwell Classic...also March?) Hmm, I better check and see if there's a conflict.

Another winter day in the park. I started off at a slow pace and kept it there for the entire time. 4.5 mph was a good workout and I wanted to treat my right foot to an easy walk. After about 4 miles, I felt some twinges of pain in the foot but nothing too serious, so I kept going. And instead of going around the park, I decided to exit the park and walk over to Teaz Me. As I stopped at signal and waited, I noted that I had gone a little over 6 miles in 1:21. Those are decent times and miles. (I should note here that I spent some of that walking time thinking about creating another blog...)

But I wasn’t prepared for the pain in my foot when I got up to leave the restaurant. I hobbled and limped my way back to the park and to my car, and by the time I reached the car, the pain was almost gone again. It’s time for more ibuprofen!

Back at it

I'm just back from a short walk in the park. I did a 5 mile walk and did it in 1:06...that would be a 13.2 minute/mile average, not my best effort. But I had a good excuse in that my right foot was still bothering me. I went out fast, doing the first 3 miles at an average of 4.9 mph and then I decided to save myself from any lasting damage and walked back in at a leisurely pace.

It was beautiful day, lots of sunshine and some frost. I think it was right around 33 degrees when I started and although I was wearing shorts and a light shirt, the fact that I had gloves and a wool watch cap on made for a very comfortable walk...except for the walk back when I had slowed down. That was when I felt the cold!

OK, that's a good start. Now I will take tomorrow off but will return to the park on Monday for a full circuit.

Not so cool...

Darn! I have been bothered by a painful right foot for the past week and that has kept me from the circuit. I'm not sure of the reason for it, it just seemed to happen one morning. I have looked at both feet, comparing them, and I see a slight swelling on the instep of the right foot, but I have no idea as to what is causing it. It simply hurts to walk on it. And when I favor that foot, it causes the muscles in my calf to hurt as well.

I'm taking some ibuprofen now, hoping that will alleviate the pain and reduce the swelling. So far, so good...I can walk a short distance without any pain.

Cooler

I’m back…and it was a great walk this morning. Early of course, and cool. I think it was 39 degrees when I went by the thermometer in front of the bank. But I had a pair of wool raglan gloves ready for the occasion. I started off, eager to get the blood flowing and warming me. I had spent too much time in a heated car on the way to the park. Now it was cold reality that greeted me during the first mile. Darn! I sure wish I had something for my ears. (I will stop at the store today and get something that will serve as a sweatband and ear warmer.)

The pace was quick and I spent some time fiddling with my technique…which was probably the wrong thing to do. Finally, I contented myself with simply driving my hands across my chest in short, hard jabs that moved my hips along with them. That increased my pace and I was soon warmed by it.

At mile 4, it was time to rid myself of the gloves and I no longer noticed any discomfort to my ears. In fact, I was quite toasty! And I decided not to look at the GPS unit any longer, I was just going to look at the clock when I finished. And I finished in 1:17. That’s a 12.16 minute mile average for the 6.33 miles.
(Hey Jill! How about that?)

Giveaway

OK, here it is...I'm giving away another invention. The other day, as Jill and I circled the park, my shoe lace came loose and I had to stop and fix things. After I resumed my pace and caught up with her, I began to think that there might be a neat solution for loose laces. A little plastic gizmo that held the lace ends and attached to the laced portions of the shoe came to mind. I know, that has already been invented...but here is where I would innovate! The plastic gizmo would be large enough to display a logo or symbol. Small enough to never interfere with your stride. And it would be "electronic", with the logo/symbol lighting up. The process of printing batteries is already developed and I can see them printing the batteries onto the back of the gizmo. You could have your Nike "Swoosh" light up, or your high school mascot...Go Mustangs!

Don't forget where you got this idea.

Way Cool, but not cold

The wind was blowing and the leaves were falling like rain. And I was enjoying a good walk around Bidwell. After a slow start, I worked up to 12:32 minute/mile pace and finished the 6.33 miles in 1:18. What was cool was the fact that I did it without a pacing partner.

Now that I have good speed and endurance developed, I need to work more on my technique. What I have a problem with is the push-off as my trailing leg rises off the pavement. When done right, it's quite smooth. My push-off makes me appear "hoppy". And it's the push-off that gives you more speed.

Unfortunately, there are very few racewalking enthusiasts in this area, so I can't get the personal training advise I used to get when walking and training with the Sierra Race Walkers.

Racewalk

Racewalk.com - Home PageNow why didn't I see this before? Everything (I think?) for the serious racewalker. Check out the Equipment (Shoes) pages as there is plenty of information there.

Race Walking Magazine or E-zine

Race Walking Record - Welcome
It's a British magazine, but it might inspire you if you read the news about the races...And they offer one free .pdf issue.

Inspiration is what it's all about!

Bidwell Park

Here's a satellite view of Bidwell Park. As you can see, Highway 99 runs through the lower portion. But the highway is elevated at this point and makes a minimal impact on the park. It really is a great place for training.

Hersey Custom Shoes

Custom made shoes that fit each foot!
I was interested in these; in fact, very interested. But I see that they are not taking any new customers at this time. And their website tells the visitor to "Check back with us in one month"...one month from when? From now? Or from whenever the notice was added? Baffled!

Fast laps

It didn't start out as a particularly fast walk, but it sure ended up that way. When we began, Jill was having a problem with her Achilles tendon. We hadn't stretched before walking and that might have had something to do with it. But after that problem eased, we began to hit our stride, doing five miles in 59:38. When we hit the 6.33 round trip mark we were at 1:18. We then continued on and finished with 8 miles completed at an average of 12:08 minutes per mile. Now that's a good time!

Let's see, if we could do 26.2 miles at that pace...we would (potentially) have a 5:24 marathon time. We did Portland 2005 with a 5:56 time.

Early Morning Training

Jill and I will head to the park this morning and get in a long walk. We’re going for an 8 or 9 mile walk at a good pace. We did 6.33 miles yesterday and did it fairly fast and we weren’t really straining; except for the last 50 yards, where we raced each other and that was a tie. Despite a reduced (post marathon) training schedule, we seem to be doing quite well. My plans for a half marathon time of 2:45 seem to be more than just possible. Consider the fact that my last ½ marathon time, the Bidwell ½ marathon in 2002, was 2:48:25. And my first ½ marathon time, in 2001, was 3:04:17. What a difference!

A Good One

I had some good company this morning as Jill was able to make the rounds of the park with me. We started off at a decent pace and within a few miles, we were into the Zone...where we could have gone on that pace forever, or so it seems. It turned to be a 12:47 pace and that's not shabby at all, doing the 6.33 miles in 1:22 We're going to try an 8 miler tomorrow at that pace or better.

A Slow Day

13.38 and 4.48 mph...that was the best I could do today. I felt fine, but the legs weren't moving as they should have. Maybe it was the time of day; it was around 9:45 and I'm more of an early morning person. I like the feeling I get when I head out at 6:30 or 7, or as soon as it's light.

Weight 201 BP 110/67 Pulse 66

A Pretty Good Day

I got in another good walk before the rains come. I did the usual 6.33 miles in the usual 1:20. That seems to be a pace that I enjoy; in fact, about mile 4 I felt that I could have gone for hours at that pace. It just felt right!

It was 45 degrees when I started and after a few miles I was wishing that I had something to keep my ears warm. Despite an absence of hair, my head is quite warm, so I don't want a hat...I need to buy one of those bands that goes around your head and covers your ears.

There are fewer and fewer people in the park, now that fall has made it's presence known with falling temperatures. But I did run across the Beagle Brigade; 5 beagles and 3 women. Getting past that group without being entangled in the leashes was very tricky!

PLan for the day

Ok, plans for the day; they must include a fast walk in the park! I need to make sure I get in at least four days of walking this week. 5 days would be better. I weighed myself yesterday and I was up to 203 pounds. Ideally, my weight should be at 195 and so I must concentrate on my diet. The exercise will take care of itself. But, this is the beginning of the most tempting months of the year. Beginning with left-over candy from Halloween. Next up is Thanksgiving with pies and potatoes and gravy and I’m sure there will be some stuffing. (How apt a name!) Christmas will only tempt with even more of the same. And this time of the year brings us colder weather and the body cries out for items like stew, chili and rich soups. Salad or a grilled cheese sandwich? The answer is obvious, but will I make the right choice?

The Phoenix marathon is not that far away…8 pounds; be gone!

One More Time

Another day and another 6.33 miles. I missed walking on Saturday as both of my grandchildren’s soccer games were given a “bye” and so I didn’t make the trip into town. I know I should have gone anyway…and I have already spoken sternly to myself about it. It shouldn’t happen again.

This morning’s walk was done in solid fashion, 6.33 miles in 1:20 and using the racewalking technique all the way. The goal for the coming month is to do a half marathon distance while racewalking and do it with a 12.5 minute per mile pace. That will prepare me for the Bidwell Classic in March.

Fast Times at Bidwell

Back in Bidwell. The day was chilly, 47 degrees, but I warmed up fairly quickly and after a few miles I broke a sweat. I was wearing a plain cotton long sleeved shirt and they don’t breathe that well. And after 5 miles, I was having a problem with sweat getting into my left eye. Ouch! I need to make sure I’m wearing a better shirt next time.

1 hour and 37 minutes. 8 miles. That adds up to a great walk this morning. The GPS unit told me that I was doing 5 mph. I did the calc’s and came up with 12.13 minutes per mile. Now I have to ask myself; would a marathon average of 12 minute miles be within my reach? I think so.

The park was beautiful this morning, with lots of sunshine and no wind. The only problem I encountered was a “rolling roadblock”, 5 walkers, walking side by side and taking up the whole roadway. This was on the south side where the road narrows; and I had to veer off onto the shoulder to pass.  

26.2 Reasons Why...

26.2 Reasons Why...
I "ran" across this blog the other day and found it interesting. And if you're interested in running a marathon, this might be of some inspiration to you.

No, I'm not changing my goals and becoming a runner. Racewalking is still my sport. And today I need to get out to the park and get in more than the usual 6.33 miles of practice. But I had better do it early as I see that the forecast is for rain later today.

Back At It

I was back in the park once again. And I was able to get in some decent times in my circuit. I did the 6.33 miles in 1:19 and that translates to 12.48 minute miles, or 4.8 mph.

As usual, I had reservations about the morning walk; would I be fast enough? Had I spent too many days away from the circuit? And what about the desserts I had consumed over the past few days? Would they come back to haunt me?

I started off too fast, getting right up to 5.2 mph for about ½ a mile and then I realized what was happening and I slowed to a comfortable 4.7 pace for most of the way around. When I had gone about 5 miles, I decided to up the pace a bit and I finished strong.

Also, I was giving my new NB 111’s another chance and this time they were comfortable for the entire time. Perhaps they are finally broken in?

Weight 202 (Shame!) BP 122/68 Pulse 63

Another Day in the Park

Another day in the park. It was cloudy and cool, good walking weather. And walk I did; doing 6.33 miles in 1:21 (12.79 min/mile)

I like this pace; a 4.6-7 mile per hour pace and if I were to keep this up for a marathon distance, I would do the 26.2 mile race in a little over 5 ½ hours. An improvement of, perhaps, 20 minutes over last week’s time.

I was a little bothered by my knee at first. The same knee I injured in Portland when I fell. It feels a little puffy, as if there were fluid building around the injury, but there is no pain at all, even during a fast walk. So for now I will assume that all is well, but I need to keep an eye on it.

And I should probably take a camera with me during the next few trips to Bidwell. The landscape is changing dramatically as the leaves are beginning to fall, giving the park a whole new look. In fact, my GPS unit seemed to be working better today and I am wondering if a lesser amount of leaves would create greater accuracy?

Race Results

Race ResultsHey! My name is still there! (way down at the bottom)

Sierra Race Walkers Home Page

Sierra Race Walkers Home Page
I'm still a member of this organization...but I had better send in my dues if I want to continue! The members (some) will be in Chico for the Bidwell Classic in march of 2006 and I hope to renew some friendships.

Recap

It was once more around the park and doing it while racewalking. This time I decided to slow it down a little and try to work on my form...such as keeping my back straight and my head up. It's actually more comfortable that way, but I still have a tendency to lean forward and keep my head down. Why do I want to look down at the road? Anyway, I ended up doing the 6.33 miles in 83 minutes, or 13.11 minutes per mile. That is faster than any of our Portland splits.

Racewalking Humor

I ran across these recently...
Racewalking is a Hip Sport.
Racewalkers are Hip People.
Actual Atlanta Racewalk T-shirt (can be ordered by calling said number): On the front: "RACEWALKING: THE HIP WAY TO WALK" On the back, it says, "How is my Walking? Call 404-847-WALK."
Racewalkers Do It With Technique!! -- With one foot on the ground at all times!
"Runners who racewalk run faster"
"Racewalking: the benefits of running without the injuries"
"It's OK. I think RUNNERS look funny"
"Are you going to let a walker beat you?"
"I love to run" (with "run" struck through a "racewalk" written below it)
"If I'm walking 'as fast as' you're running, how come I just passed you?"
"The World Record for the 20 km RACEWALK is 1:17:25 -- You can't even bike that fast!"

All Right!

I just got back from a walk around Bidwell Park. I figured that it was time for me to get back on the road if I wanted to stay in shape. I must say that I enjoyed the days off after the marathon, but...I had to find out if I was still in good shape after the rigors of last weekends 26.2 miles at a fast pace. So I decided to go once around the park as fast I could. And, surprise! I did the 6.33 miles at an average of 12.16 minutes per mile. That's real close to 5 mph.

For the metrically minded, that's 6.33 mile = 10.1871475 kilometers or 7.558 kph. I think.

And I should note here that I used a racewalking form throughout the entire time. It wasn't the best form ever seen and I would have been DQ'ed if I had been in a judged race. But as much as I enjoy plain old fast walking...it has limits and racewalking doesn't. If I want to go fast, I have to racewalk. It's all about efficiency when you need to get beyond the 12.5 mph barrier of fast walking, and racewalking, with short steps and fast turnovers is the only way to go.

Clarity

My, how things change after the excitement dies down...At the finish of the marathon, I was certain that there were only 2 or 3 people between Jill and myself. I heard them call her name and then it seemed like I was stepping over the mat right behind her. Not! I was checking out the race photos on the photographers website and there had to be at least 6 or 7 people crossing the finish before I got there. Oh, well...

And this; after the race and in the finish area, I saw a racewalker that I knew from my practice walks in Bidwell Park and I was certain that I had come in before he had. After all, he was hanging out around the area where they remove your chips. And so I assumed...wrong again. Looking through the photos I found him and read his bib number. Checking that number against the results I found that he beat me by about about 10 minutes...and he's 74 years old! I never would have guessed.

You're it. Get fit!

You're it. Get fit!
You might want to look into this...I joined up and already have 2400 points toward my Bronze medal. ( I used my marathon experience) No matter what your political bent is, this about fitness and not the president. And hey! A medal is always nice...plus it's your tax money, might as well use it!

More walking

The search for more walker friendly marathons goes on. Surprisingly, there aren't that many. Walker friendly means an open course time of at least 7 hours, and not that many cities want to close streets for that long of a time, even on a Sunday. Portland has an 8 hour open course and re-routes those walkers who are at a 7 hour pace. But Portland looks at the marathon as an opportunity, not a task. They make $13 million on the race and over half of that comes from walkers.

I see Phoenix, Fargo and San Diego in my future...they have the kind of marathons I think I'm going to like. Reno has a marathon, but it's a runners race...too bad. And next year around this time, it's our plan to do Portland one week and Susanville the next. Two marathons in 7 days is the plan.

So this means that I will need to get back out on the road and continue the practice...January 15th is coming quickly and that means the Arizona Rock and Roll marathon!

Our Pictures

Here we are, posing in our new shirts with medals included. This was taken on Monday afternoon and doesn't reveal how painful some simple actions have become...such as bending and walking!

Portland, October 9, 2005

And what a wonderful weekend it was. We arrived late Friday afternoon and after visiting with Jill’s grandfather for a short time, Bill drove me into downtown Portland and I checked in to the hotel. I was asleep by the usual hour of 10. I woke up a little later than usual, but by 7, I was already starting to feel the pre-race excitement building and thought that a little more caffeine and some sugar would certainly not be inappropriate for such an exciting weekend, so I left the hotel and went looking for a good cup of coffee.

In downtown Portland, there are more Starbuck’s stores than there are parking places! And so it wasn’t long before I had large latte in one hand and a pastry in the other. Then I decided that it was time for some exercise and a tour of the starting area. So I walked over a few blocks and watched as work crews began erecting tents and placing barriers at the start/finish line area, and they were almost through with the placing of the hundreds of bright blue portable toilets that would line both sides of 4th Avenue.

As long as I was up and certainly awake, I figured that a short walk around the downtown area would be in order, so I left the crews to finish their work and headed downhill towards Chinatown. And as I crossed Morrison, I made a mistake. My toe caught the slight curb at the handicapped ramp and down I went. Hard. I put my hands out and that kept my face from being planted into the concrete but it didn’t save my left knee from smacking the edge of the curb. And as I fell, in slow motion; I was actually thinking of all the hours of training that I had put into this marathon and would it all end right here, sprawled on a Portland sidewalk?

I got up slowly and made certain that nothing was broken. Then I retrieved my hotel room keys; they had flown out of my pocket when I hit the sidewalk and had gone about 10’. My knee hurt, but it wasn’t broken so I decided to try a little walking, just to make sure that it didn’t stiffen up.

After a block or two, the knee started to hurt a little less and so I decided to keep going and eventually I walked about 5 miles. All during this time, my mood was going from one extreme to the other. Would I be able to walk at all on Sunday? I couldn’t come this far and not compete; but how far and how fast?

By the time I arrived back at the hotel, the pain was almost gone and my mood was on the positive side. But all during the day and into the evening, I felt every little twinge and worried about it.

Jill joined me that afternoon and we went to a local restaurant for the obligatory carb loading dinner of pasta. All quite good. Then Jill suggested that I ice the knee and take some Aleve to combat the inflammation. I kept the ice on it for about 20 minutes and then it was numb. And numb was certainly better than how it felt earlier. Now it was time for bed…and prayers that it would be better in the morning.

Sunday morning came quickly and we were awake at 5. Excited. The day we had trained for had arrived. My knee was sore to the touch, but I seemed to be able to walk smoothly and without any discernible limping. Maybe? We headed downstairs and joined the crowds that were heading toward the starting area. It was 6:15 and still quite dark. After a quick stop for Jill to grab a scone and coffee we immersed ourselves in the crowd and made our way, slowly, into the 14/15 minute mile pace group.

There are large signs in the street with minute per mile pace numbers on them and the idea is to group yourself with those who walk at a similar pace. This ensures that the start will be somewhat orderly and the faster runners and walkers won’t have to stumble over the slower ones.

We were in the middle of the street now, surrounded by the crowd. A crowd of 13,000 people, all ready for the 7 AM start. Excited? You bet! And at 7, we heard a cheer from the front of the crowd. The race had started!

There were so many people ahead of us that it would be almost 10 minutes later before we would cross that same starting line; but since your actual starting time is automatically recorded on the “chip” you have strapped to your shoe when you cross the electronic starting mat, all is well.

I’m tall enough so that I could enjoy the sight of the thousands of runners ahead of us, moving quickly down the street. Jill wasn’t as fortunate and had to content herself with my description of the scene. But, after a few more minutes, the crowd began to loosen up a little and we began to walk a little faster. After about a quarter mile, we passed a group of drummers who were beating out a rapid bass rhythm that echoed among the tall buildings. That really got us moving! By the time we reached the China Gate we were up to 4.7 mph and I told Jill I thought it would be wise to slow down a little; after all, we still had about 25 miles to go!

The miles seemed to pass slowly at first and by the time we reached 6 miles, it really seemed much slower than normal, yet the clock times were showing us that we were the 13 minute/mile range? Volunteers call out the gun time elapsed minutes at each mile so that you can get an idea of how you are doing. We were doing fine; it just didn’t seem very fast.

We picked up water and sports drink at each water station, just a sip or two and no more, as there are plenty of these aid stations along the route. And around the 12 mile mark, we were handed a Marathon candy bar…now that became the highlight of that portion of the race! Best candy bar I ever ate. And the miles kept coming, but still slowly; or so it seemed.

All during the first half of the race, we stayed among the same general group of walkers and that was fine with us. But, at mile 16 that would change. I had told Jill about the hill leading to the St. John’s Bridge and we both knew that we could really “shine” on this portion. And up the hill we went, our pace never slacking. We passed people all the way up that hill and over the crest of the bridge. Then a quick downhill where we jogged. Then it was relatively flat as we walked along the bluffs above the Willamette River. And again we were passing more and more people, while the miles seemed to pass ever more quickly. According to our rough calculations we were still close to a 13 minute/mile pace after 20 miles. And we both knew that we would finish the race. After all, we only had 6 miles left.

And my knee? Well, after the first 4 miles, it had become pain free. Oh, I knew it was still injured but it wasn’t bothering me anymore. And it remained that way for the entire race.

Finally, we saw the entrance to the Steel Bridge and on the other side of that are the last 3 miles. We continued our pattern of passing people, Jill to the right and me to the left. One mile to go and then a half mile. Jill was really excited now as the end was near and she urged me to follow her in a run for the finish. Somehow, I was able to do that and I ran for the last 3 blocks. What a feeling! I heard them call out Jill’s name as she crossed the line and 24 seconds later my name was called out as well.

We made our way through the crowds and had our timing chips removed and received our medals. A real thrill! This is what it’s all about…it’s not about how fast or how many people you beat to get here, it’s the fact that you finished and are being recognized for that fact.

My time? It was fantastic! My time in 2001, when I was only 61 years old, was 6:17:48. This time it was 5:56:34! And we had maintained a 13.35 minute/mile average, far above what I had expected us to do. Thanks, Jill!

Now what will I do with this blog? It’s supposed to be about my second Portland marathon. I am certain that there will be a third, so I will keep it around. And there is already some discussion about the Phoenix Rock and Roll marathon, the Catalina marathon and even the Fargo, ND marathon in May! Why not? I’ve never been to Fargo before…

Race Day, minus 2 and counting

Physically, I think that I’m ready for the marathon. I have done all the long walks and have done some of them at an altitude of 4,500’. I have no major aches or pains to contend with. Mentally; I am always nervous and filled with doubt before a marathon, or even a simple half-marathon. But that will go away as the day progresses. Last time, the 18 mile marker was the point where I suddenly “knew” that I would finish the race. Crossing the St. John’s Bridge and seeing downtown Portland from the heights above the Willamette River made it seem possible for the first time during the race. So I'm already looking forward to that long climb up the hill to the bridge...

Forecast

Here's the latest forecast for Sunday...

Partly Cloudy
High: 68° Low: 47°

Sounds good! There is a section of the marathon course that can only be referred to as "Asphalt Hell" and cooler weather will certainly help there.

Ready or Not

The day of reckoning is fast approaching. The Portland marathon is this weekend; Sunday morning to be precise. Are we ready? I think so. We have done long walks and short walks, fast and slow…we’ve done them all. And we have taken a week off to relax before the big event. (Although, I did enjoy a very relaxed and slow 3 mile walk with Laurae on Wednesday.) I was thinking about doing a walk this morning…but I certainly don’t need to. And I do have lots of other demands on my time. Perhaps I will toss a coin. Heads, I walk; tails, I paint.

Sunday, the 9th - Forecast

Daily Local Weather Forecast
As we get closer to the day...it's still a guessing game. A few days ago it was showers and now it's sunny!

Marathon Weather

weather
Now the forecast is for 62 degrees and cloudy...what to wear? What to wear?

Recap

Recap for yesterday with lots of detail!

2.5 Miles 33 min (13.2 minutes per mile) (4.55 mph)
3 miles (13.1 minutes per mile) (4.58 mph)
4 miles 53 min (13.28 minutes per mile) (4.52 mph)
5 miles 1:6 (13.2 minutes per mile) (4.55 mph)
Once around the park - 6.33 miles 1:23 for (13.112 minutes per mile) (4.57 mph)
Include walk back to the car - 1:27 for 6.5 miles (13.38 minutes per mile) (4.48 mph)

What Day?

Well, it's Saturday and next Saturday I will be picking up my pre-race packet at the Hilton in downtown Portland. The revised forecast now shows a chance of showers for Sunday, the 9th. (60%)

But this Saturday morning I was still in Northern California and I took the time for a 6.333 mile walk at Bidwell. I started at 1-Mile, where the first mile marker is located and then used my GPS and pedometer to determine just which one was accurate. The pedometer won, being right on the money at 3 out of 5 checkpoints. At the 5 mile marker, the pedometer showed 4.99. That's close enough for me. Despite all of the checking and verifying, I still did the 6.3 miles in 83 minutes.

Day 8

I was off to the park early this morning for a short walk (6.25). Ya know, it's dark out there at 6:45! But off I went and was soon up to my usual 4.5 mph. Then a satellite gave me some false info and the next time I looked at my GPS unit, I was showing 5.2 mph. I'm good ... but not that good. So I had to give up on the GPS and I used the clock. 13.28 minute per mile average for an 83 minute walk. Not bad, but I have been faster.

Weight 201.2 (Darn! It was the cookies...) BFI 24.3 BP 108/58 Pulse 68

Portland Weather

weather.com - Six to Ten Day Events Page
The extended version...sure hope it comes true. 68 degrees and partly cloudy. It can't be much better than that.

Day 11

Another day in the park. It started with my trip to the VW dealer for scheduled service. I dropped the car off at 7:30 and headed across the downtown maze on my way to Bidwell. This is always fun, as I get to see so many different houses, mostly old, on my way to the entrance on 4th Street. Once inside the park I was able to maintain a good pace. I noted that after about 4 miles, I was really feeling strong and although my pace was at 4.6 mph, I was sure that I could maintain it. On my way back to the VW dealer, I detoured down around Morning Thunder restaurant and decided that this restaurant must have been the source of the great aroma of sausage and eggs that I noted a few weeks ago. Before going much further, I stopped and put on my “Groucho Marx” glasses, complete with mustache and cigar. (I am not supposed to be seen in public while racewalking and this way I can protect my family from any embarrassment.)

Sure enough, I did a full 8 miles at 4.6 mph and feel pretty confident about the marathon. No walking tomorrow as it is irrigation day, but I think a walk on Thursday and Friday will be in order.

Weight 198.4 BFI 24 BP 106/57 Pulse 70

Day 14

I started the day with an 8:30 AM visit to the soccer fields where I watched Karlee play. She had a good game, making 3 runs down the sidelines and then passing the ball off. She also got in on a close goal attempt. After the game was over, I headed to the park and another day of walking; short but sweet enough. I got in 5.75 miles and kept a 4.4 mph average. I had worn my warm-up pants to the game and then decided not to hassle with taking them off before walking. That was a mistake, as I felt hindered by the pants. Of course, starting my walk at a later hour was also a distraction for me.

Just a note…the people who walk and run later in the morning are a cold bunch. I received replies to my greetings about 20% of the time. What’s their problem?

Weight 199.4 BFI 23.9 BP 114/60 Pulse 67

Day 16 - Revisited

I am back at home after my 6 mile walk. I did the walk in 1:20, or a 4.5 mph average. And I got a chance to see what had caused the closure of the park path the other day. A very large oak was down and a crew had sawn it into manageable lengths. This oak was at least 4’ across at the stump; maybe 5’. As you walk through this park, you can’t help but think of the possible consequences of a tree falling and I often play scenarios in my mind where I hear the snap of a branch and I break into a run for safety.

Almost forgot...Weight 198.4 BFI 23.7 BP 107/64 and Pulse 60

Day 16

The days are slipping away. A little over two weeks before the marathon now and I am probably as ready as I can be. I will continue to get in some practice walks, fast and slow, but no more long walks. A 10 or 12 mile walk will be the limit.

And I need to get in a walk this morning, as I had a ice cream last night and somehow I must pay for that. 6 miles at a fast 4.5 mph pace should take care of the deficit.

Day 18

I just came back from another walk in the park. This was 6.25 mile walk and I did it in 1:19 minutes. A solid 4.7 mph pace. After our 21+ mile extravaganza on Saturday, it was tempting to think I might be able to go 3 days without walking, but I talked some sense into myself and drove to the park. 2 days off was enough.

The only hitch in the walk was when I came to the 3 mile spot and found a city employee barring the path and telling us all to exit the park or turn around. I couldn’t tell what the problem was…it was something just a little ways ahead of the barrier. And I didn’t feel like questioning the man; I will find out what it was in the paper tomorrow.

Day 21

This day turned out better than expected, as we were able to exceed our goal of 21 miles...and quite easily. I had come to Susanville for this last long walk before the marathon because I wanted to get in some high altitude training along with the distance training. We walked up and back (twice) on the Biz Johnson Trail and that gave us 18.7 miles, so we turned around and headed back up the mountain one more time. We didn't go far, just far enough to give ourselves a 21.5 mile walk at a 3.9 mph pace. We both felt that we could have gone another 5 miles easily.

So it seems that the marathon is within reach now...if we can do 21.5 miles, we can certainly do 26.2!

I didn't get a chance to weight myself immediately after the walk, but this morning I weigh 198.

Day 22 - Revisited

I'm back and I did get up to some serious speed (serious for me). I did 5.25 miles at a 4.9 pace. That's 12.25 minute per mile and I was sweating for this one, despite the early hour.

Tomorrow I will be in Susanville just long enough for a high mileage walk on the Biz Johnson Trail. We hope to get in 21 miles and that will be the end the long walks needed for training. For the next few weeks we can concentrate on short and fast walks...and no walks at all for the last 4 or 5 days. Hurray!

After the walk, I stopped at Cal Java for hot cup of antioxidants and steamed milk.

Weight 198.4 (Must have been the ice cream!) BP 118/66 Pulse 51

Day 22

The countdown continues...Today I will do a fast walk, trying to get in 6 miles at a 4.8 or 4.9 mph pace. Short walks, medium and long walks, they all add up for improved fitness for the marathon. I did the first marathon at a 14.389 minute per mile pace and I'm hoping to better that. If I can keep up a 4.5 mph pace I will be at 13.3 minutes per mile and could finish the marathon in 5.82 hours.

On another note...I lost the toe nail on my right big toe. It doesn't hurt at all, even when I walked yesterday, so I don't expect it to bother me during the marathon. But, it is ugly! There is lots of dark blood under the skin, somewhat like a blood blister, from the injury I did to it.

Long Day

I started out early, heading to the park at 6 and began my walking at 6:30. It went well and I put in about 2 1/2 hours at a 4.7 mph pace. Then I headed back home so that I could get showered and then drive up to Red Bluff to meet, Jill, the twins and Donna. Donna, a friend of Bill and Jill's, as well as ourselves, had her left knee replaced 3 weeks ago and she had asked Jill to drive her to see the surgeon for a checkup.

Is that cool or what? A brand new surgical steel knee and she walked out of the hospital the day after the surgery. She walks up and down the stairs at her home; and she will have the right knee replaced after the left one is well healed.

Well, since they were going to be so close by, I met them for lunch and we found a little Mexican restaurant that was just the right place for the twins to enjoy themselves...(We were the only customers)

My weight today, before the Chili Relleno, was 196.4.

Catalina

Catalina
This is one marathon that I dream of doing someday. Catalina has lots of good memories for me and to walk this marathon would be a real treat. From what I've read, it's more of a trail run than a conventional marathon, with 23 miles of the course off pavement. Hey! I can do trails!

Day 25

The walk went well. I got in 8.7 miles and I did it in 109 minutes. (12.53 minutes per mile) My intention was to do a relaxed walk and I started off at a 4.6 mph pace, using a racewalking gait. At the end of 3 miles, I looked at my Garmin unit and I was up to 4.8 mph. I tried to slow down a few more times, but the racewalking steps soon had me back to a steady 4.8 mph. It's definitely a more comfortable way to walk, although my children would prefer that I keep my identity a secret while racewalking.

Weight 196.8 BFI 23.4 BP 119/72 Pulse 59

Day 26

The walk went better than expected. I did the 6.25 mile circuit in 77 minutes. That's a 12.3 minute per mile average. The first 2 1/2 miles went by and and I was at 4.9 mph and then I felt what seemed to be a shin splint, so I slowed down and kept the pace at 4.7 mph for awhile. That seemed to do the trick as when I looked at my GPS unit around the 3 1/2 mile marker, I was back up to 4.9 mph and kept it there for the duration.

It's odd, but every time I start my walks, it takes a few miles before my muscles get into the rhythm I need to maintain a steady pace. And I have also found that it's true...I can't walk and do something else at the same time. If I try to find a kleenex in my pack, my feet get all confused and suddenly I'm slowing down!

Barriers

This morning I have a walk in the park planned and it should go well. It’s just a fast 6 mile walk and those are fairly easy to do now. One hour and 20 minutes is now the normal time for that distance. When did I become faster? The funny thing about the training is how the perspective changes. A walk of one time around the park was once a challenge and now it’s a short walk. I walk 3 times around the park for my challenges now and even that is becoming easier. For awhile, I saw the 13.1 mile (half marathon) distance as a barrier to overcome. Now it’s a routine distance and quite easy to do. The only challenge I see in the immediate future is a 21 mile walk on the Biz Johnson Trail. After that, the marathon distance of 26.2 miles will be a snap! As I stated earlier, marathons are easy to do if you simply separate them into do-able portions of time and distance. I am using 6 miles, the distance around the park, as my do-able. Four of those equals 24 miles and the remaining 2+ miles will be easy, just a third of a 6 mile portion.

Bizz Johnson Trail Marathon

Bizz Johnson Trail Marathon
Except for the misspelled "Bizz", (It's "Biz") this is a great description of the event and the area. Now I'm wondering if I shouldn't plan on this one for next year? It has a 7 hour time limit and that's certainly do-able for a good walker. But...I would hate to miss Portland and this year they are on the same weekend. If they were only a week apart, I would go for it! A week is long enough between marathons for recovery.

Data

Here are some old records of mine…

Bidwell Classic ½ Marathon in 2001 - 3:04:17
Portland Marathon in 2001 - I finished 57th in my age group, the 60-64 group. Overall, 6:17:23:50, 10K time was 1:28:10, half marathon time was 3:05:28 and 20-mile time was 4:49:17
Bidwell Classic ½ Marathon in 2002 - 2:48:25

Well, I may not be up to the pace of 2002…but I’m gaining on it!

Today is a day off and tomorrow will be a short and fast walk.

Day 29

14 miles was the goal and I made it easily. I kept up a 4.4 mph pace for the entire time and I noted that I did the 13.1 mile 1/2 marathon in exactly 3 hours. So if I use my skills for higher math and throw in some calculus and trig, just for fun...I see that I would have done a full marathon in 6 hours if I were able to maintain that pace. I did the first marathon (2001) in 6:17, so I feel good about my time.

I did note that today was a particularly unfriendly day in the park. I gave everyone my usual "Good morning" and received about a 40% rate of return. What does that mean?


Weight 198.2 BFI 23.7 BP 118/62 Pulse 69

Day 29

My plan for the day is to do a long distance walk in the park. Normally, the long walk is a Saturday event, but this Saturday is the first soccer home game of the season for Meghan and we want to see that. I will try for a fast 14 mile walk and that should keep me fit and on a good pace for training. Next weekend, I will make a quick trip to Susanville on Friday night, do 20 or 21 miles on Saturday morning and return that evening. And that will be the last long walk before the marathon! I’m really looking forward to getting that behind me.

Day 30

Oh, oh...30 days to go. The days are slipping by pretty fast now and this is when you start to wonder if you have trained hard enough. Of course you have, but still you wonder?

This morning I did an 8.5 mile walk at an average speed of 4.7 mph. That figures out to be a little over 11.18 minutes per mile. Once I got started and really into the 4.7 pace, it was hard to slow down!

Weight 200 BFI 24.2 (200 #'s - how did that happen?)

Day 32

A good walking day for me...Once around the park (6.25) in 1:19. That would be a 12.64 minute per mile average or about 4.5 mph. But I could have done better. What slowed me down was finding an old lottery ticket in my pack. Pretty soon I was daydreaming about the money I might have won and that was when the speed dropped!

Weight 198.8 BFI 23.7 BP 117/62 Pulse 55

Blocked

Today is the "official" Labor Day holiday and I am blocked from going to Chico and Bidwell Park...unless I take the long way around the anticipated traffic jam on Highway 32. This is the day for parties on the river as thousands of college age men and women take inner tubes, rafts and lots of alcohol out onto the Sacramento River. The main entry for this excursion is just off the highway in Hamilton City and the law enforcement agencies will have a gauntlet of check-points for the party people to pass. That makes for a tough day for everyone...

So I will pass on the ride into town for today and make up for it tomorrow.

Day 33

The long walk day...and I did 18.75 miles. And I was able to see my pedometer and my GPS unit agree on that number. Also, I kept the pace at 4.2 mph for the entire time; making that a 14:24 minute per mile pace. Yes, I was supposed to do a long walk and do it slow...but I just can't do it when I'm walking alone. My timers become my obsession and I keep trying to set records of any sort. My plan is to make one more trip to Susanville before the marathon and get in a 21 mile walk on the Biz Johnson trail. That's a 9 mile round trip, so 2 round trips and the walk to and from the college parking lot would give us more than 21 miles.

Overall, I'm tired of course, but I felt that I could have done one more circuit of the park. (I had done 3) I was in better shape than earlier in the week and hydrated as well.

Weight 199 BFI 23.8 BP 101/53 Pulse 75 - See how the BP goes down when you feel better?

Recovering

I decided to do a one mile event this morning, as I'm still not at 100%. I had done a measured mile once before, in 2002, The Fleet Feet Capitol Mile. This race is up and back on the Capitol Mall in Sacramanto. It's also a judged racewalk and that was my undoing back then. I decided to do a practice walk of 5 miles before going down to the event. During that practice, I had done a 10 minute mile and so I felt tired, but confident. The race was a disaster as I failed to make an 11 minute mile and ended up dead last. Why? I was dumb enough to think that I had enough in me for two races, one real and one practice.

This mornings one mile event took all of 10.50 minutes, so I was getting a good cardiac exercise.

Weight 201.8 (Mostly water) BFI 24.3 BP 124/67 Pulse 56

I wonder if the elevated BP is because of the additional water I have been drinking this morning?

Suffering

The cramps I suffered yesterday have me worried. Jill thinks it may have been lack of hydration and that could have been caused by the meat I ate on Wednesday night. She has a good point. The steak had been marinated and that was the probably the source for all of the additional salt. Since I haven’t used (added) salt in my diet for close to 20 years or more, I seem to be more sensitive to its addition.

So I’m drinking water this morning and I will have a banana (potassium) and some more Schweppes Quinine drink before I go for a short and fast walk. I will do a 5 mile walk in as fast a time as I can. Hopefully, that will allow for my heart to get a good workout and won’t tax my calves too much; they’re still tender.

Day 37

Day 37

This was a tough one! I was hoping to get in a full 13 miles but it was not to be. I started out OK, although I wasn’t feeling all that good. I had overdosed on red meat last night and that is something I’m not used to anymore. I did the first 6.5 miles in 1:30 (13.84) and I headed out for one more circuit. For some reason, I just didn’t feel “right”. It was right about 11 miles when I felt a cramp in both calves! I can understand having a cramp in one, but both? I gave it up right then and headed for the car. 11.85 miles. 166 minutes.

Weight 198  BFI 23.7  BP 107/59  Pulse 68

Day 39?

Another walk in the park. One circuit in 1:20 and my Speed-O-Meter said I was doing 4.8 mph. That's 12.5 minute miles for 6+ miles and I will take that any time. I have 3 pair of shoes now that I'm rotating through, hoping to find the perfect ones for race day. I still have a blister on my left heel and it was weeping a little after today's effort. I will have to protect it better than I did today.

Weight 199.4 BFI 24 BP 113/65 Pulse 68

Comment Spam

Comment Spam. That is a pesky problem with blogs and so I have added protection by using Blogger's "word verification" for comments. If you comment, you will see a series of letters that only a human can see... and you will have to type them in to post the comment.

Later

Good news. I just got back from an 18.5 mile walk (at altitude) and we did it in 4:41. Almost 9 miles of the walk were on the Biz Johnson Trail and the uphill leg is 4.5 miles. So to be able to do a walk like this at 4,500 feet is a great boost to my ego. When I started, there was a slight uphill and I huffed and puffed, thinking that I was in for a very long and exhausting morning. But after that one moment of weakness...the walking grew easier and easier,until I was cruising as if I were at sea level.

Altitude

I'm up early and about to go walking on the Saturday long walk. This is going to be interesting as I'm at 5,000 feet and it's been awhile since I lived at this altitude. I can only hope that I fade gracefully and not "Bonk".

Day 43

Well, I wasn't able to leap tall building in a single bound and I wasn't faster than a speeding bullet, but my new shoes did work well - except for one little thing. I started off fine and I was up to 5.6 mph and then around mile 3, I felt that peculiar itching sensation on my right heel that signals a possible blister forming. I stopped and rubbed some Body Glide on it and relaced the shoes. But it wasn't going to go away that easy, so I decided to do a 5 mile walk instead of the anticipated 6.25. I ended up back at the car with a little under 12 minute miles for the entire 5 miles. (5.05 mph) So it wasn't a complete bust.

At home now, I don't see a blister...but the skin is tender on my heel. Now I have to come up with a plan to break in these shoes in less than a month.

Weight 198.8 BFI 23.7 BP 105/65 Pulse 59

Flexible

Now this is the shoe that Jill bought and I will deliver it in time for a long walk on Saturday. Notice that the colors are quite nice. Now why don't the women have the same opportunity to mislead the judges as the men do? Why don't they have orange shoes? Let's demand equality!

Flexible

Here's the new shoes. Gaudy aren't they? There is a method behind this extreme coloration. In judged racewalking, the color will (hopefully) lead the judges eye away from the knee and down to the feet. And it's the knee that the judges are supposed to be watching. I've had a judge actually crouch and run next to me as she watched my knee for a "Bent Knee" violation.

Tomorrow will be a good time to get them dirty and maybe cut the glare...

Oh, yes...they are very light and very flexible!

Google Map Pedometer

Google Map Pedometer
Now this is an interesting site! Ah...technology! Don't you love it?

Bidwell Musings

Some odd thoughts...

What's up with the guy who walks the cat? I've seen him a dozen times during the past few years. He wears a black silk robe style outfit and he has a black cat that follows him through the park. He walks quite slowly and the cat is always about five feet behind him.

Expensive parts? Quite often, as I walk, I will see shiny and expensive looking nuts, bolts and gears along the path. I always wonder how far the bicycle went before the owner noticed or crashed?

Dogs, dogs everywhere! And the resulting dog poop is everywhere as well. No one seems to notice the doggy bag stations that provide free bags to clean up their dogs mess.

I'm still saying, "Good morning!" to each person I see, but the responses are predictable...not many answer at all and they avoid eye contact. I guess I'm just a shameless extrovert!

The Congregators. You know the people that will stop their grocery carts right in the middle of the aisle while shopping? Well, they do the same sort of thing in the park. They stop directly in the middle of the road and...congregate. And when you get Congregators, Doggy People and the Exercise Mom's together in one place...what a zoo!

Yesterday it was a new group added to the mix...the Senior Strollers. The time of day for my walk was off by about 45 minutes and so I was surprised to see dozens of seniors strolling the paths. It took me about 20 minutes to get past the traffic jam.

Day 45

Not the best of days. I got a "low battery" message on my GPS unit and so I just walked as fast as I could around the park, once. Without a watch, it was tough to determine if I was faster or slower...but I know it was good for me and that's all I need.

Weight 198.6 BFI 23.8 BP 110/63 Pulse 66

Day 46

Since I had so many chores stacked up at home I decided to do a fast walk instead of a long walk. I was off and walking by 6:45 and the first mile went by at a 4.6 mph pace. So I switched to a pure racewalking stride and by the end of 2 1/2 miles, I was up to 5 mph. I kept up that pace till just a little before I made the circuit complete. Overall, 3.6 miles at 4.8 mph.

That's good aerobic exercise and it is always good to get in a few miles of racewalking, just so that I don't lose my touch. And to please my children, I didn't greet or make eye contact with anyone and possibly embarrass them. I was strictly incognito!

Weight 198.4 BFI 23.7 BP 113/66 Pulse 60

Day 49

As you can see by the number 49 above, we're getting closer to the day of the Marathon. October 9th is "the day" and one of the nice things about that day is the fact that we won't have to train for awhile afterwards. In fact, we can quit our training walks about a week before the event.

I talked to Jill today and she also did a fast 18 miles and she did it at altitude! Susanville is right around 4,500' and that gives her great endurance when she walks at sea level. Plus she was doing a very hilly route, with lots of ups and downs. That kind of course will generate black toe nails very quickly.

Yes, I will be glad to see the end of walks around and around the park...so boring!

2 hours after walking; Weight 197.5 BFI 23.5 BP 110/62 Pulse 72

Ouch!

I just finished up my long walk and it was...18.75 miles and I did it in 4:36 minutes. That's an average of 14.72 minutes per mile. Not bad. I was planning on going slower but once I got into the walk, the pace became automatic. My first 6 miles was at a 4.2 mph average and at the end of 13 miles, I was doing 4.1 mph. And overall I came in with a 4.0 mph average. Not a big swing in the numbers between the start and the finish and that is what's needed for a marathon; a steady pace that will eat away the miles without tearing you up.

The only pain I had was when I took my left sock off at home. A brand new pair of socks ruined! There were two holes in the sole of the sock and when I investigated, I found a small rock in my shoe. Luckily, it didn't bleed and I have a feeling the pain will soon be gone.

Oops! Day 50

Another 6.5 mile walk and at the same old speed/time. I did it in 80 minutes, which is just fine, but I was hoping for an improvement over the last time.

I did have a startling moment when I was passing some walkers with dogs. They had congregated in a spot where I had to veer to the left to get around them. As soon as I passed them I headed back to the right side of the path and found a bicycle passing me on the right at the same time…no warning of course.

I think I need a cane to walk with…I will use it to flail about wildly, hoping that will keep cyclists away. And if it doesn’t, I can use the hook portion of the cane to snare a rear wheel. Oops! So sorry.

45 minutes after my walk.

Weight 199 BFI 24 BP 113/65 Pulse 66

$$$

As I was walking on Tuesday, I had this thought; why not start a walking coaching job? I could charge people to motivate and train them to walk for health and fitness. Individual training would start at $30 an hour with the second hour at $20. Third hour = $10. Those are consecutive hours; so a 3 hour training session would net me $60. I like it!

Day 53

Another walking day is now history. I did the once around the park loop, or approximately a 1/4 of a marathon. This time my GPS unit told me that I was cruising and not getting up to speed. The best I could do was a 4.9 mph and eventually that drifted down to 4.7 mph. Surprise! I ended up back at the starting line with an elapsed time of 80 minutes; the same as yesterday’s time. So what’s going on? I guess I need to determine an arbitrary number for that distance and use my watch for timing. The trees seem to confuse the GPS unit.

OK, here it is…6.5 miles all the way around the park, including the loop outside the park onto Mangrove and back into the park. So my time/speed for today and yesterday are 12.31 minute miles and 4.87 mph.

Other than that confusion over distance, everything went well…until I got home and took my shoes off. I saw blood all over the toe area of my right sock. I never felt a thing, but I apparently developed a tiny blister on one toe and it bled. I still can’t quite see where the injury is, it’s that small! But this points out how important little things like “good” socks are. That was a new pair of Nike socks, but there is a flaw in the material that was rubbing.

Weight 200.8 BFI 24.1 BP108/62 Pulse 61

Day 54

A good day at the park. I did the usual 6 point something mile course…or once around the park and I did it in 1:20. I started off slow for some reason. I wasn’t experiencing any pain but I couldn’t seem to get my feet moving at the pace I wanted. After about a mile and a half, I found the pace and went from 4.9 mph to 5.1. And I kept it there till about the 6 mile point and that’s where I slowed to 5.0. So that’s an average of 11.88 minutes per mile for me and I am happy with that.

I did make one mistake though, and that was forgetting to bring my tape recorder with me. My mind was in operating in high gear and I had no place to record my thoughts. Darn!

Weight: 200 even, BFI 24.0 BP 106/63 Pulse 63

Day 55

Good morning. It’s Sunday and I can tell you that yesterday was good as well. It began with a long walk, starting at 6:30 and ending 4 hours and 40 minutes later. We covered 17.3 miles during that time and at a reasonably slow pace. The proof of that strategy will be apparent on Monday when I do a faster, shorter walk. In fact, I am now looking forward to next week’s long walk. 18 miles? Sure, why not? These longer walks are also great for the “mental game”, as we prepare for the marathon.

And, after our walk, we went to the Fleet Feet store and ordered some new shoes for the race. These are New Balance Race Walking shoes and a new design; much better looking than the old model, although still a little flashier than I am accustomed to. We should get those shoes in about a week.

The rest of the day was good as well, as we had grandchildren and children filling the house, making their mother (and me) quite happy. We also had some pool time of course, which helped the tired muscles to recuperate. In fact, I don’t feel any specific pains at all this morning, and that is a good thing.

Day 57

I did get in a 6 mile walk yesterday, and a pretty fast one as well. I maintained a 12.5 minute/mile for the entire walk. That’s more like my performance in the early part of 2001. Now I will do another 6 or 7 miles this morning and see if my speed goes up or if it goes down. And I better check my weight again, as I have been eating ice cream with some regularity. 201.2 pounds. Shame on me! But…a blood pressure of 114/66 and a pulse of 50; those are the vital statistics that make my ice cream sins somewhat negligible.

Day 58

My plans for the day are to get in a good walk at Bidwell. I hope to do at least 7 miles. (early-of course!) And the same for tomorrow. Saturday will be the long walk day and Jill will be down from the mountains to do it with me. She doesn’t get as many opportunities for long walks so this will be a test for her. I’m hoping to do a 4 ½ hour walk, an increase of 30 minutes over last Saturday's walk.

Day - 61 Revisited

A good walk this morning and a fast one. It always surprises me that after a hard slog like last Saturday, I suddenly have the capacity for speed. I started off at 5.9 mph and finished the 1st mile with a 5.6 mph average; the second mile at 5.5 mph. Overall, I went a 5.06 miles in one hour. That's a shade under 12 minute miles...

Of course that simply proves that the long slow walks are good for you...but they are sooo booorring!

Day 61

I bought a new electronic scale yesterday, one that uses electronics to determine the percentage of body fat. The scale reports that I weigh 201 this morning and my Body Fat Index is *24.1…that’s in the middle of the range for my age and I see that I can use some improvement in that number. My blood pressure this morning is 119/67 with a pulse of 49. Those are good numbers, and two days ago the numbers were 117/71 with a pulse of 47. That tells me I’m right on target as far as cardio-vascular health goes. I just need to reduce the Body Fat Index number and more walking will do that.

Speaking of walking...I will do a short and fast walk today, just 6 miles, and I will do it early.

* Many years ago, my Body Fat Index was in the single digits...oh how I have slipped!

Day 63 Revisited

Whew! It was tough, but I made it. 4 hours of walking and I did 15.6 miles. I was doing a good 4.0 mph for close to 14 miles and then the power left me and I ended up with a 3.9 mph average. Stupid me...once I saw that my average was slipping, I tried to go faster, forgetting the reason for this walk was to learn how to use time as my standard...not speed.

Now I'm home and have enjoyed a cooling swim with Karlee and Kyle...who seem to think that grandpa is some large toy. My swim may have been cool, but it was more of workout as we wrestled and played. I may sleep well tonight.

Day 63

I have an appointment with the park this morning; where I will spend about 4 hours walking slowly and with purpose. All part of the marathon training. I did a 7 mile walk yesterday, first getting in 3 miles with Laurae at a slower pace (3.3) and then 4 miles at a 4.2 mph pace. The slow pace will be the hard part as it’s not natural for me. I want to move! And finding the right pace is difficult…I want to be able to do the marathon at a steady 14 minute mile pace and that would give me a 6 hour time for the distance. (In 2001, I did it with a 14.41 pace) But that is too fast for the long training walks, where a 15 minute mile is more appropriate. (Or even slower)

The weather is not cooperating with my training plans and the forecast is for a high of 103°+. If I start early; 6:30, then I should finish up before the heat becomes a big factor. I keep hoping that these hot training days will translate into improved endurance during the marathon, when temperatures will be considerably cooler.

Marathon Training:

Marathon Training: Why You Need a Long Slow Distance Day Each Week
Good advice and I need to get in a 14 mile walk this week. It's the slow part that always defeats me. I want to walk faster and it's tough to walk sooo sllloooww! 65 days to go...

walker's calculator

PreventDisease.com - walker's calculator
This is the place to go for a calorie calculator and some good tips for walking.

Day 67

OK, I did it...an 8 mile walk and it went very well. I did the first 5 miles at a 4.7 mph pace. That's a 12.8 minute mile and that's pretty good. I slowed down and relaxed for the next 3 miles and finished with a 4.4 mph average (13.6 minute/mile) It really helped by getting to the park at 7:30, while it was still cool. Let's see how many calories I burned...993! Great, and that means free ice cream for me...guilt free.

Walking Today

I will head into town this morning and go for a long walk, not a real long walk, but a longer one than yesterday. I think an 8 mile walk would be a good goal. So I need to do that early, before the temperature and humidity get out of control!

I am in pretty good shape after the long walk last Saturday; no injuries and my feet are in good shape for now. I know that the new socks helped with that. Isn't that odd? That something so simple as new socks can make such a big difference.

All in all, I am in pretty good health. My stomach is much flatter and I am down to 199-200 pounds. I wouldn’t mind getting down to 190. In fact, I enjoy seeing a thinner face looking out of the mirror at me every morning. It’s hard to believe that I was up to 240 pounds a few years ago. But I was eating in restaurants at least 50% of the time and just doing that will really put the pounds on. I know this weight loss is good for my knees and I suppose the same could be said for my feet; less is always better!

When I left the Navy I weighed 175, but I doubt that I can re-visit that territory. That's ancient history!

Day 68

An easy day. We went into town and did the usual 3+ miles at an easy pace. Tomorrow will be a different matter, as I need to get in about 8 miles at a fairly fast pace. I'm already planning on a long walk on Saturday, starting early of course. I need to do about 4 hours worth or close to 16 miles.

Half Marathon

OK, I did it. 13.1 miles and as far as I can tell, I did it in 2 hours and 58 minutes. I was getting a lot of messages "Weak satellite signal" as I walked so I'm not certain about the final data. I do know that I did the Bidwell 1/2 Marathon in 2002 and I did it in 168.25 minutes. This time? 178 minutes...the first time I did the Bidwell; 2001, I did it in 184 minutes. So I'm OK and on pace to be ready for a full marathon in October.

But...I was totally unprepared for the amount of perspiration I experienced. I drank two bottles of water and my shirt was soaked! I haven't experienced that before...

Day 70

Later this morning I will be heading into town and to Bidwell Park for a long walk. It’s supposed to be warm today, so I need to start early if I want to be comfortable. I need to get in more long walks now that I’m down to the last few months of training. At the same time, I don’t want to over-train.

I did get in some speed walking yesterday, getting up to 4.7 mph or 12.7 minutes per mile. But I have to admit that I get somewhat pessimistic when I look at my times from the year 2001 and 2002. I was really fast then, and when I looked at my later times in 2002, I see that I was doing 5 and 6 miles walks at an average of 12.25, day after day.. Will I ever get back to those kinds of speed? (I did the marathon in 2001 at an average speed of 14.41 minute miles.) Well, maybe I can do it again…

And back in those days I kept an Excel spreadsheet that calculated everything for me, including my total distance walked. I was doing a "virtual" walk across the country and I would keep track of where I would be on a mapping program of mine. When I stopped using the program, in May of 2002, I was 212 miles west of Omaha, Nebraska. Maybe I should begin the walk again?

Another Day, 71 to go

We got a late start in the park today and so it was already 80 degrees and climbing when we started. After a fast (for Laurae) 3 miles...3.4 mph. I went out alone and did 2.25 miles at a 4.7 mph pace. That will help with the long walk tomorrow.

I stopped in at Fleet Feet the other day to look at some shoes for the marathon and was immediately hooked by some really lightweight cross country trainers. They looked great and didn't weigh more than a few ounces. But...would they last 26 miles on pavement? I need to do more research, but I may still buy them just because they are so cool!

I once had a pair of racing flats that I bought in the early 1970's and I loved those shoes. They were sold by a new company in the shoe business, a company named Nike. Those shoes were like slippers and you simply felt "faster".

Good idea

A friend sent me this following note and it seems to make sense. I have wondered, every now and then, what would happen if I collapsed while doing my training walks in the park. How would the EMT know who I was? (I try not to take my wallet with me when I walk.)

Following the disaster in London . . .
The Ambulance Services there have launched a national "In case of Emergency (ICE)" campaign. The idea is that you store the word "ICE" in your mobile phone
address book, and against it enter the number of the person you would want
to be contacted "In Case of Emergency".

In an emergency situation ambulance and hospital staff will then be able to quickly look at your mobile phone and find out who your first contact should be and be able to contact them.

It's so simple that everyone can do it. Please do.

Email this to everybody in your address book, it won't take too many "forwards" before everybody will know about this, and it will become an international practice.

For more than one contact name ICE1, ICE2, ICE3 etc.

You might want to pass this idea on to others. It's painless and it's free and it makes sense.

Better Late Than Never

And now, what about yesterday? Well, it started out with an early drive in to Chico and the VW dealer, where I left the car and headed over to Bidwell Park. As I was walking up 6th Street, near Flume, I spotted someone coming out of a small restaurant and setting up some tables and chairs on the sidewalk. Flo’s was the name of the place and I made a mental note to stop there on the way back.

It’s an enjoyable walk through this part of Chico, with lots of trees and old houses. The downside is the condition of the sidewalk, as it’s been heaved up and broken in so many places by the roots of those grand old trees. The city has tried to patch the sidewalk, but it’s still a minefield of tripping hazards and you have to keep your eyes down at all times.

Once in the park, I walked about 6 miles at a good pace. But again, I had to keep my eyes on the trail as for some reason, there were dog droppings everywhere…what’s with these people? And sure enough, as I was getting close to 1-Mile, there was a young lady with her dog and that dog was doing what dogs do in the park. The young lady was looking all around; who had seen her? I was the only witness so far, so she stood and waited, looking much disturbed, till she thought I was safely past…that’s life in the park.

I re-traced my steps to Flo’s and just as I was about to enter, my cell phone rang. It was the VW dealer with the bad news that I needed a new battery. A $210 new battery! Labor included of course.

OK, it was time for some sustenance and I entered Flo’s. It’s pretty small, but they had latte’s and I ordered a ginger-lemon muffin to go with it. I took them outside to enjoy the morning air while seated at one of those sidewalk tables. That’s when I noticed the doorway into Flo’s had mosaic art surrounding it. The doorway was framed with teapots, cups and saucers embedded in the grout. Very nice.

OK, here’s the review…excellent latte. The muffin was so-so. The flavors weren’t as intense as I thought they should be. But I will return for the coffee.

So Far...So Good

It's been close to two months since I started this blog, and when I started I weighed about 213 pounds. I'm down to 199 now, a loss of 14 pounds in 7 weeks. That's right on target. A 2 pound per week loss is healthy and doesn't endanger you.

I just checked my reflected image and although I'm a ways off from having 6-pack abs, I do have a 2-pack, and what appears to be a sack lunch, abs. Cool!

Another Day...76 to go

I'm just back from a walk in the park. I did a 10.4 mile walk and did it in 2:30. That was not my plan though; my plan was to do 13.1 miles and I felt I had it in my grasp. But around mile 8, I began to feel a little pain in my right heel, the beginning symptoms of a blister. So I stopped and tightened up my socks and laces. That helped and then I started feeling my left sock bunching up beneath my toes. OK, it was time to give it up and head back. I will give it a break tomorrow and try again on Monday. Also, I'm throwing away that pair of shoes. They are old and can only get worse; same with the socks.

Of course it wasn't a waste of time...I maintained a 4.19 mph average and that is always a good thing.

I'm Back Again

More good news, I tried out my recently healed feet and they work just fine.

The day started out cool and so I thought I would try for some distance. I ended up doing a little over 10 miles and I kept a 4.4 mph average for the last 7 of those miles. If I can keep up that average for the marathon, I will do it in under 6 hours and that would be faster than my time in 2001. And I can say that today, after 10 miles, that I could have done another 5 without too much trouble. I think there's about 80 days left to practice...I will register today and get that part out of the way.

What's New

It's been a bad few days for me. I have injured my feet and have been unable to get in some good walking. The problem started with a visit to the gas station and a gas spill. Somehow, my Birkenstock's wicked up enough gas into the material on the strap to really irritate the skin under those straps. It looked like and felt like a chemical burn (which it was) and not much would relieve it. I tried Aloe and it helped, but it burned as well. I'm hoping that keeping my feet bare for a couple of days will help to heal it. The burn already looks better and so I may try a walk tomorrow...I don't need delays like this!

Tough!

Hot day! We went to the park at 8:30 and it was already 88 degrees. So off we went, moderately fast. We took about 56 minutes to do 3.2 miles at a 3.4 mph average. Pretty good for Laurae! She is beginning to work up some speed now.

Then it was my turn and I suppose the temperature was up to about 90 or more. I went back and did 4 more miles at an average 4.5 mph...but I noticed something odd happening with the GPS unit. I left the parking lot with the distance set back to 0. I went till the distance read 2.0 miles and then I returned. Now the distance read 4.3 miles. And I have noticed some discrepancies with the clock function as well. Here's my theory; since I am depending on 3 satellites to pinpoint my location, Bidwell Park might not provide the optimum conditions to do that...there are large trees everywhere and at two locations, I have to cross under the freeway, shutting me off from satellite view for a little distance. I guess I will take my trusty old kitchen timer with me next time and double check some of my times.

Hot laps

Whew! A hot day, but I did well…at Bidwell! Hey, it rhymes.

I went 10 miles and I did it in 145 minutes. That’s obviously a 14.5 minute average per mile and I’m happy with that. I think I could have gone a few more miles, but not much more than that. The heat and humidity were wearing me down, but I did keep up the 4.1 mph average and that’s the important part of the training; not fading under pressure. And I was happy to get into the double digits (10 miles) at last. Maybe I can do a half marathon (13.111) next week?

This is a bad week for training as the temps are forecast to be over 103 for the entire week. Next weeks shows promise of getting back into the mid 90’s and that will be a relief.

Memories

I guess that last post unleashed some memories...

I have always been a walker. I remember, as a child of 7 or 8, walking down the Strand from Manhattan Beach to Redondo Beach and back. About 8.5 miles...just because we wanted to. And since we lived in the tree section of this beach town, we had to walk a little over 1 mile to get to the beach, and that was a daily occurence. Our mother didn't drive, so whining didn't work to obtain transportation. High school was a mile and 3/4's away and I walked that daily...until I got my drivers license!

After high school, the Navy beckoned and my first memories of boot camp are of being introduced to the "Grinder". That was acres and acres of asphalt that we were to spend days and days walking up and down, back and forth upon. The "Grinder" or Parade Grounds, were immense! I remember our drill instructor telling us of some impossible number of miles that we were going to spend marching upon its surface. I have forgotten the exact number...but I do remember that it went on for 3 long months. "Company!...Left oblique...hut!...

All of this time I had to wonder just what kind of Navy I had joined? How far can you march on a ship?

A Day Off

I’m thinking that I might not walk this morning and give my foot a rest. It went well yesterday, with just a few minor pains. But they were beginning to grow in intensity when I finished. I’m starting my mornings with ibuprofen for my left foot, but I would like to be able to get back to using aspirin only. Aspirin is also good for your heart and I had been taking one a day. I know my cardiac health is good… (Why do I say that? I don’t really know that; I am only assuming that because of the weekly walking routines.) Walking is the perfect exercise and good cardiac health usually goes hand in hand with a regular walking regimen.

I read a story yesterday about a 350 (was 400) pound man who is walking across the country. He is determined to lose weight and that is certainly happening as he is walking through Arizona right now. With temperatures over 110 every day, he doesn’t get very far. He walks for a few hours in the morning and then again in the evening. He usually sits under a freeway overpass or a bridge during the worst part of the day. The story is not about good planning, (why July?) it’s about determination. I worry about him but I also applaud him.

I see a lot of people in the park that could be kinder to their bodies if they would just stop running and start walking. They are overweight and they have no form, so you can see their feet coming down with a crash at each stride as they attempt to emulate the form of a long distance runner. I can’t even imagine what that’s doing to the joints in their knees and ankles. It takes longer to obtain weight loss results with walking, but it’s much safer than running.

I read a story in the Bee about an experiment in how to stay fit while working and it was accomplished by turning the office into a modified gym. Work stations had modified treadmills instead of desks and magnetic work surfaces replaced horizontal surfaces, so you could be standing all day. The goal was to keep moving at all times. Treadmill speeds averaged about 1 mph, quite slow, but effective. Most workers were burning an additional 1,100 calories a day simply by being vertical.

I can see the difference in my own body as the weeks of walking have firmed up some flab. I have only lost about 8 pounds and I’m down to 205. It’s slow progress, but it’s progress!

Another Day...90 to go

I was going to try a much longer walk today since the temperatures were right for a maximum effort. But I soon felt the effects of “Uncle Chong’s” dinner from last night. That, and a pinch of pain from my right foot made the decision easier for me and I quit after 92 minutes. And to compound my problems, the battery on my GPS unit failed about ¾ of the way through. I had been keeping up a 4.3 mph pace and I maintained that easily to the end.

I should note here that this is the 100th anniversary of the year that Annie Bidwell gave her private park, “Vallombrosa”, to the public for a fee of $1. What a magnificent gift! It’s a gem among parks and irreplaceable. Though, even today there are those would gladly sell off parts of it to finance some city scheme. These are the people who think a nice park is an acre or two with some ball fields on it and any more than that is simply wasted on the average citizen. A pox upon them!

Yesterday

The walking went well...I did a little over 6 miles and I averaged 4.5 mph. The best part was that I didn't feel a twinge of pain from my left foot.

I did make one mistake though, I went walking without my tape recorder. So here I was, all alone with my thoughts for an hour and a half and no place to unload them.

One memory; as I was heading back towards the car, a group of 4 women were coming towards me, all wearing bright new exercise garb and all perfectly coiffed and made up to the hilt. 2 were talking on cell phones and as they passed, the perfume enveloped me in a cloud that didn't dissipate for at least 100'. Fitness has many guises.

Ah! Life on the trail is filled with surprises at every corner.

Back at it...slowly.

I tried out my foot today. Gave it a short walk just to see how it would react. It was so-so, with a little pain coming back after about a mile and a half. I slowed down and relaxed and the full 3 miles were slowly accomplished. But that's good, no matter how slow, as it gets me back on track. I've only lost a few training days and should be back in good shape in another week. It's 93 days till the marathon begins and I intend to be there.

Vacation

I'm taking a couple of days off to get my garage/glass shop in shape and do some other things that are needed around here.

Bad News

Aaah! Now I have a problem. My left foot is really painful to walk on. I don't know where it came from, but I suspect it was some barefoot time on concrete, working in the garage. A month or so ago, it was my right foot that bothered me and I thought all my pains were gone when that finally healed. I hate losing practice days like this, but they can be easily replaced. The main thing is to reduce the pain and let it heal. I'm using ibuprofen, which I don't like...but it does reduce inflamation.

Walk in the Park

Today was simply a walk in the park. Yes it was. Bidwell Park to be exact. And I spent 98 minutes going 7 miles, which averages out to 14 minute miles. Pretty good!

I started about 9 and was immediately worried as to whether or not I could finish a full circuit. The temperatures weren’t bad, but the humidity was quite high. And I knew the problem would only get worse as the miles went by.

But, about halfway through I noticed that I was holding to a 4.3 mph average and felt that I could make it to the finish. (6 ½ miles)

In fact, when I came to where I had parked my truck, I decided to walk on…and I went another half mile just for fun. So my goal to become more fit and increase endurance is already showing some rewards. I knew at the time I passed my truck that I could have made another circuit of the park if I had wanted to.

I did get off to a bumpy start as I couldn’t seem to come up with the correct gait to use. I kept sliding out of a speed walkers gait and into a racewalkers form. Back and forth it went as I tried to settle into one or the other gaits. After about a mile I was into speed walking and left it there.

As Planned

I took yesterday off. Just worked around the house. Today we were going to go into Chico anyway, so the plan was to walk with Laurae for an hour and then switch to the racewalk mode for another hour or more while Laurae went shopping. Didn't happen. We did the one hour, 3+ miles, but by the time we had finished, the heat was becoming a threat. And my supply of Bodyglide hasn't arrived yet and chafing is a real problem in the heat. So tomorrow will be my time to head into town early and see how far I can go before the heat drives me home.

Not that heat contributes to a bad training environment, on the contrary...the 2001 Portland marathon was a scorcher! But it started out cool...and that's how I want to do it tomorrow.

Way to Go!

A very good walk.

1:56
8:45
4.4
13.73

Those are the numbers and I’m pretty happy with them. I walked 8:45 miles in 116 minutes. I can see that the little bit of speed training I did on Sunday helped quite a bit, as I was able to maintain a 4.4 mph average for the entire distance. Well, not quite all of the way; as between the 6 mile and 7 mile points, I found myself down to 4.3 and had to get back in gear to make the 4.4 average.

And as I was walking back on Walker Street, a truck driver honked and gave me a thumb up! Yes, it was his thumb.

Speed

Today was the day for a speed walk and I did as well as I hoped I could. 1.2 miles at an average of 5 mph. I did the mile in 12.15 minutes and that made me happy to see that I could still get down there. I’m going to be looking for an 11 minute mile sometime before October and the marathon.

2 fer 1

Another one of those days. I decided to get in a couple of walks, starting with a long one at 6:20 this morning. Using my GPS, I did 6.49 miles into Orland and back. Timing was everything as I was able to maintain a 4.4 mph average for the entire 88 minutes. Another hour and I'm sure that the heat would have slowed me down to a little over 4.

After coming home and getting some breakfast, we headed into town and I walked a 3.26 miles with Laurae at a more leisurely pace of 3.2 mph. A good time! Bidwell was still cool at that hour and Laurae was keeping up a good pace for us.

Let's see...9.75 miles for the day.

More Miles

8.89 miles

That is my combined number for 2 walks today. The first one, 2.81 miles, I did with Laurae. We walked through Bidwell Park at a leisurely (for me) pace of about 3 mph. When we returned to the car it was about 11:30 and the humidity was climbing. I was determined to get in a few more miles and so I told Laurae that I would meet her at Little Red Hen Nursery at about 1o’clock.

I reset my GPS unit and took off, hoping to see that MPH average quickly rise to 4 mph or higher. Little did I know that it would take almost 2 ½ miles before I could get it to 3.9 mph. At the end of 4 miles I had my 4.1 average and I was pretty happy with it, considering that it was midday, the temperature was right at 90° and the humidity was quite high in the park. The end result was 6.08 miles at an average of 4 mph.

Dreams

When I woke up this morning I was already debating the merits of my current exercise plans; even before I rolled out of bed. As you can tell, I’m not a dedicated fan of exercise, yet once I begin, I’m quite good at it. It’s the “beginning” that is so darn difficult.

I’m sure it’s my personality type that dictates this behavior. You see, I’m a very impatient person at heart. I want things to happen right now; because I have other things to do…even if those other things are simply thinking about things to do. Also, I really dislike constraint of any kind, and exercise is certainly that.

Jill told me the other day that a friend of hers, a Boston Marathon runner, had expressed some concern about her doing a walking marathon, “How can you stand to walk that long? Running it is bad enough.” In her mind, a runners mind, it’s the time spent in the activity, not the activity itself that is important.

I have a runner’s mind and a walker’s body. Simple. What I mean by a walker’s body is that I have more of the slow twitch muscle fibers than fast twitch muscle fibers. I understand that this is genetic and although you can work on muscle development, some things won’t change. If you weren’t born a sprinter…it’s very difficult to become one!

Fast Twitch Muscles. The purpose of this type of muscle is to provide rapid movement for short periods of time. Fast twitch muscles do not use oxygen - they use glycogen. Reactions using glycogen require anaerobic enzymes to produce power. Glycogen is stored in the muscles and liver and is synthesized by the body using carbohydrates. There are also two types of fast twitch muscles. These two types of fast twitch muscles will function during moderate and maximum muscle effort. Fast twitch muscles provide you strength and speed.

Slow Twitch Muscles. As their name indicates, these fibers have a slower contraction time. Slow twitch muscles use oxygen for power and have a predominance of aerobic enzymes. These types of muscles are large muscles found in the legs, thigh, trunk, back, hips and are used for holding posture.

Muscles change and develop with regular exercise but the effects differ, depending on whether you engage in strength, speed, or endurance training.

Strength and burst training cause the muscle fibers to enlarge. Individual muscle fibers increase in diameter as a result of an increase in intracellular protein fibrils.

Endurance training causes more blood vessel formation than does speed or strength training, which produces an increased capacity for aerobic metabolism within the muscle cell. This change is seen after a few weeks of training and is maximized in about three months. The aerobic enzymes that metabolize carbohydrates, fats, and proteins double.
It is important to develop your strength and speed systems, but if you want to continue past about two minutes of high intensity workouts, you need to have your aerobic systems developed.

In high school I was on the track team for awhile, until asthma took me out. And I tried out for various events, hoping to find the perfect one for me. In my mind, I could see myself leading the pack in a dash. Breaking the tape while adoring fans screamed. In actuality, I was dead last in a dash. As it turned out, my event was the 440, and the coach recommended that I try out for the cross-country team. Slow twitch muscles had done it to me; ruining my dreams of fame and glory as the sprinter of the century.

Where was I? Oh, yes…debating my exercise plan. I guess it will be the park today, and at midday. I will need some water for sure!

Undecided

I don't feel as bad as I thought I would after my fall, yesterday. The scrapes and bruises are already healing. But...will I walk today? My inclination is to skip a day, but I know another day of walking equals more endurance in the final hours of the marathon.

Let's see...I have to go to the store, so maybe I could squeeze in a short walk at Bidwell. Just an hour or so and enough to get my heart rate where it belongs.

The Portland Marathon

The Portland Marathon - Portland, Oregon
Here it is, the official countdown to our event. And it's almost time to register. Great website! And it sure brings back the memories of 2001...

Bad News

So, why did all of this happen? I started out with great expectations this morning, hoping to travel all throughout Orland and do a much longer walk than usual. I had my new GPS unit strapped on my wrist and was feeling good! And I did walk a much longer route, up and down streets, through the Library Park, back and forth through downtown Orland. All of this time I kept checking my pace and it was consistently in the 4.4 mph range. Finally, it was time to head home. It was just as I was passing the new building on Hwy 32 that disaster struck.

The builders have been working on the new sidewalk and it was there that I tripped on the edge of the sawcut asphalt and fell, cutting my knee and getting some dramatic looking gravel burns on my hands and elbow. Two workers, looked up briefly, asked if I were alright? and then returned to what they were doing as it seemed that I was going to be OK.

I continued on my way, trying to assess my condition by using the effected joints. There didn't seem to be any lasting damage, so I continued on; that's when the lens fell out of my glasses.

With the lens restored and my water bottle in hand, I was off once again...and I made it home to discover that my GPS had only kept track of my elapsed time and had added all of the other trip information to yesterday's data.

OK, it was 1 hour and 45 minutes and I am going to estimate that it was 7.24 miles

Now I have to read the direction book for my GPS unit again.