Dear James, Daniel and Emily
So much of getting fit is about mindset. You have to want to make the changes. And then when things happen that delay or create setbacks in that plan you have to just move past them. A recent example is what happened on my recent runs.
Last week I mentioned how my training app often gives me a low 'score' because I run too fast for the planned workout. I discussed how I have to work to ignore that score. Well on the positive side a friend of mine asked if there wasn't some way to adjust those zones (thanks Joe.) Well I went ahead and did some exploring and lo and behold there was a way to do that, so my scores are coming closer to my effort. That's one example of not letting the negative (low scores) take control of my effort.
Sunday I went for what was supposed to be my weekly long run. But a variety of factors led to my not coming anywhere close to my mileage goal. But, my score was not terrible. And then, when I remarked to Kim that it wasn't my best run she had the best comeback: 'but at least you did run.'
Which led to today and this week. As I have joined Kim in a renewed emphasis on eating better. With differing success. But I have scores like that to remind myself that the building blocks are there. And to not let the negatives take over.
Tuesday, April 29, 2014
Thursday, April 24, 2014
Being too fast doesn't bother me #humblebrag #running
Dear James, Daniel and Emily
One of the things about having done that new assessment is that for whatever reason my zones are very different now. To recap, my training App, MiCoach, sets up a training program and then when I run I am supposed to spend time in certain speed zones. Blue zone being the slowest, then Green (theoretical race speed), Yellow, Red. And when I finish my run I get a percentage score showing how well I did at staying in the speed zones.
When I first began using the App a few years ago I did an assessment, and held to those speeds for a while. But this year I decided to bow to the inevitable and do a new assessment, figuring I had slowed down some. Well what I have been finding is that I might have reset a little too much. Because about the only way I get in the Blue zone is to walk instead of run. And while I can do that for a short time I get bored, frustrated (cold) and have to pick up the pace at least a little.
Which means that when I do a threshold or tempo run like today I end up with a low score, because while I don't do a bad job of holding the higher speed in the middle, I am running too fast for the beginning and ending blue zone sections. Now I have a choice. I could just slow down and walk.Or I can ignore the low scores, especially on days like today, and just accept that I may be running 'too fast'. Well you know what? This may be the first time in my life that I will just accept being too fast (laugh out loud.)
One of the things about having done that new assessment is that for whatever reason my zones are very different now. To recap, my training App, MiCoach, sets up a training program and then when I run I am supposed to spend time in certain speed zones. Blue zone being the slowest, then Green (theoretical race speed), Yellow, Red. And when I finish my run I get a percentage score showing how well I did at staying in the speed zones.
When I first began using the App a few years ago I did an assessment, and held to those speeds for a while. But this year I decided to bow to the inevitable and do a new assessment, figuring I had slowed down some. Well what I have been finding is that I might have reset a little too much. Because about the only way I get in the Blue zone is to walk instead of run. And while I can do that for a short time I get bored, frustrated (cold) and have to pick up the pace at least a little.
Which means that when I do a threshold or tempo run like today I end up with a low score, because while I don't do a bad job of holding the higher speed in the middle, I am running too fast for the beginning and ending blue zone sections. Now I have a choice. I could just slow down and walk.Or I can ignore the low scores, especially on days like today, and just accept that I may be running 'too fast'. Well you know what? This may be the first time in my life that I will just accept being too fast (laugh out loud.)
Tuesday, April 22, 2014
Holiday break done, and some added energy
Dear James, Daniel and Emily
I had planned to run over the weekend but circumstances prevented me from getting my early start. Late night, and then having to be there for the Easter Bunny. Whatever it was, that's in the past. Now is the time to keep the focus on my fitness goals.
I am not 100% sold on how this slower pace will help me in the long run, but I will give it a try, although consciously slowing down during the set times is a lot harder than it sounds. But today was my first early morning run with the shorts, which does provide a boost, if for no other reason that I want to keep moving so my legs don't freeze!
With the last big eating holiday/family event past for a few months we can try to get some better habits established. It will help that I am not alone in it for now. The biggest challenge is keeping the mutual support going.
I had planned to run over the weekend but circumstances prevented me from getting my early start. Late night, and then having to be there for the Easter Bunny. Whatever it was, that's in the past. Now is the time to keep the focus on my fitness goals.
I am not 100% sold on how this slower pace will help me in the long run, but I will give it a try, although consciously slowing down during the set times is a lot harder than it sounds. But today was my first early morning run with the shorts, which does provide a boost, if for no other reason that I want to keep moving so my legs don't freeze!
With the last big eating holiday/family event past for a few months we can try to get some better habits established. It will help that I am not alone in it for now. The biggest challenge is keeping the mutual support going.
Tuesday, April 15, 2014
I choose one focus #fitness
Dear James, Daniel and Emily
What this boils down to is I decided that I really only have so much will-width (willpower + bandwidth). And it is in my best interest to focus what I do have on my running. Getting up at 0 Dark thirty 3-4 days a week and dragging myself out to run around the West Side. I'm not going to let my eating go entirely, I will continue to try to eat well, not too much crap, or late night snacks etc. But my focus is on making sure I run, not on skipping that snack or counting calories.
And at least for last week that worked, I got in my 4 days worth or running, back to double digit mileage for the week. And I am going to be sure to follow the program and not push too much so I don't hurt myself while my body rebuilds its strength.
Made a decision over the weekend. I'm gonna do my best to fulfill the Webb Wilder Credo:
work hard, rock hard, eat hard, sleep hard, grow big, wear glasses if you need 'em!
Well not so much on that grow big part, I'm actually gonna try to minimize that. And I don't exactly 'rock' but you know it's more of a guideline than a rule.
Actually let's take that and modify it:
Play hard, run hard, eat well, sleep hard, parent hard, wear glasses 'cause I need 'em!
How is that? Make more sense for me?
What this boils down to is I decided that I really only have so much will-width (willpower + bandwidth). And it is in my best interest to focus what I do have on my running. Getting up at 0 Dark thirty 3-4 days a week and dragging myself out to run around the West Side. I'm not going to let my eating go entirely, I will continue to try to eat well, not too much crap, or late night snacks etc. But my focus is on making sure I run, not on skipping that snack or counting calories.
And at least for last week that worked, I got in my 4 days worth or running, back to double digit mileage for the week. And I am going to be sure to follow the program and not push too much so I don't hurt myself while my body rebuilds its strength.
Thursday, April 10, 2014
Just set the right alarm
Dear James, Daniel and Emily
Yeah Tuesday I set the wrong alarm, so I didn't run on my scheduled time. So yesterday I did set the right one, and that was really all it took to get me up and moving. There was no playing with snooze (well after the first one), no changing the alarm, nope I got up and into my running gear and out the door. And amazingly enough I did the same thing today! How about that? Think it is that simple?
That remains to be seen, but I am feeling pretty damn good right about now about getting in my running 2 days in a row. And despite what the app says about my score I thought I did pretty good today for matching what I was supposed to do. And if you look at the chart I did, I actually did a decent job of maintaining speed during the tempo part, the reason for the low score is I apparently didn't run slow enough during the slow parts (LOL).
I think that is really a key for my weekends moving forward, unless there is a reason calling for me to be home when everyone gets up I need to get back to the habit of setting the alarm even on weekends and getting out there. Well at least on Sundays. I actually plan to make Jimmy run with me on Saturdays (regardless of route or tempo) since he chose to quit the track team for health reasons, I want him to keep up the running so that he has the necessary endurance when wrestling season resumes.
Tuesday, April 8, 2014
Health took top billing over fitness again
Dear James, Daniel and Emily
Well crap, I was excited to get out and run today, only it turned out I set the wrong alarm. But I at least got up and forced myself to do some stretching (ow!) I was excited because I missed another week fighting a cold and other concerns.
This was a brutal cold, and you know this has been a tough winter for health. I have been sick far more this year than the past couple of years. A couple of colds, a flu, sinus infection and then the eye on top of all that. Couple that with a normal, snowy winter and it has been a bitch getting into any kind of routine.
So I made sure to sleep as much as possible, and then I had some family jobs on Sunday (had to get up early and cook for 8 boys, as well as start the green chili for dinner.) But I can confidently say that today at least has been my first dry one in about 7 days which is normal. So hopefully I can just run tomorrow instead and get back into the swing of a routine.
Because the drain of not having a routine is starting to really take its toll. Mentally and physically, I am far more run down than the last couple of years. Which is a good reminder of why I do all this in the first place, and then why I want re-establish my desired routine.
Well crap, I was excited to get out and run today, only it turned out I set the wrong alarm. But I at least got up and forced myself to do some stretching (ow!) I was excited because I missed another week fighting a cold and other concerns.
This was a brutal cold, and you know this has been a tough winter for health. I have been sick far more this year than the past couple of years. A couple of colds, a flu, sinus infection and then the eye on top of all that. Couple that with a normal, snowy winter and it has been a bitch getting into any kind of routine.
So I made sure to sleep as much as possible, and then I had some family jobs on Sunday (had to get up early and cook for 8 boys, as well as start the green chili for dinner.) But I can confidently say that today at least has been my first dry one in about 7 days which is normal. So hopefully I can just run tomorrow instead and get back into the swing of a routine.
Because the drain of not having a routine is starting to really take its toll. Mentally and physically, I am far more run down than the last couple of years. Which is a good reminder of why I do all this in the first place, and then why I want re-establish my desired routine.
Tuesday, April 1, 2014
Pondering Health and fitness
Dear James, Daniel and Emily
2 weeks ago (roughly) I developed a corneal ulcer. As I was sitting in the Emergency room I commented to my Dad (who was kind enough to be the one to take me so Kim could get kids ready for Mom to take to school) that I want to healthy and fit, but first I needed to focus on being healthy.
I know that the 2 concepts are linked. It is hard to be healthy without being fit. And even less likely to be fit but not healthy. But given my recent struggles with fitness and a bit of a rash of health issues this winter I have not been 100% healthy for any real long periods of time.
So that is a primary focus: get healthy. Which meant that the last 2 weeks I got as much sleep as my body could handle. And I only ran as far as I could handle without pushing it. And that means I am going to stop experimenting with some eating habits and try to get back to what I know works: eat smaller meals, exercise more.
I also decided to do 2 things as far as running. First, I decided to commit to at least running the Half on Labor Day. Which means setting up a training program that should get me ready for that. And then I went ahead and did my assessment workout so I will have a better idea what level I need to push myself to when I run the training programs. Because while I can ignore those little percentage numbers to some extent, it is still a little subconscious downer when I finish what I thought was a good workout and get that response that I only met 40% of my desired effort.
Which is another thing to ponder: effort. When I am honest with myself I realize that I haven't been putting 100% of effort into my health and fitness efforts lately. Part of that is health related (hard to really push myself when I haven't had enough sleep, stomach bothers me, eyes bother me etc.) Part of that is environment (weather, kids.) But what it really boils down to is I really need to get into a better mind set for pushing myself to run harder, eat less and better etc.
2 weeks ago (roughly) I developed a corneal ulcer. As I was sitting in the Emergency room I commented to my Dad (who was kind enough to be the one to take me so Kim could get kids ready for Mom to take to school) that I want to healthy and fit, but first I needed to focus on being healthy.
I know that the 2 concepts are linked. It is hard to be healthy without being fit. And even less likely to be fit but not healthy. But given my recent struggles with fitness and a bit of a rash of health issues this winter I have not been 100% healthy for any real long periods of time.
So that is a primary focus: get healthy. Which meant that the last 2 weeks I got as much sleep as my body could handle. And I only ran as far as I could handle without pushing it. And that means I am going to stop experimenting with some eating habits and try to get back to what I know works: eat smaller meals, exercise more.
I also decided to do 2 things as far as running. First, I decided to commit to at least running the Half on Labor Day. Which means setting up a training program that should get me ready for that. And then I went ahead and did my assessment workout so I will have a better idea what level I need to push myself to when I run the training programs. Because while I can ignore those little percentage numbers to some extent, it is still a little subconscious downer when I finish what I thought was a good workout and get that response that I only met 40% of my desired effort.
Which is another thing to ponder: effort. When I am honest with myself I realize that I haven't been putting 100% of effort into my health and fitness efforts lately. Part of that is health related (hard to really push myself when I haven't had enough sleep, stomach bothers me, eyes bother me etc.) Part of that is environment (weather, kids.) But what it really boils down to is I really need to get into a better mind set for pushing myself to run harder, eat less and better etc.
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