Saturday, February 27, 2010

90 minutes and no fatigue!

Finally! (knock on wood). I was able to put in a quality workout the gym today. 90 minutes total and I felt great throughout. 20 minutes each on the bike, elliptical and treadmill with back extensions and stretches in between.

Now if I could just get outside to run.

I probably could have run outside today. It was flurrying and cold though and I needed a good workout. I figured the gym would allow me to get some good time in after such a long layoff without the added issue of being cold and uncomfortable and dodging snow banks.

Friday, February 26, 2010


So I've been spending a fair amount of time on USAFit/Philly these past weeks. I've been cleaning and organizing the contact database, working on some publicity and trying to figure out the website.

Next weekend (March 5-7) is the USAFit organizers meeting in Austin, TX. USAFit pays for the organizers to come together to learn how to run the programs. I'm looking forward to that in hopes that it will fill in some of the gaps.

Until then I've been using some skills from my day job to decide how to promote the group. (I may be repeating some stuff I've already posted about.. I'm not looking back to check first.) I've created a business card size flyer that people can easily hand out when asked about our group. I'm hoping that people will put it in their pocket when running or walking on the trails too. I figured a full size flyer is too bulky to carry around but a business card size can easily be handed off from one to the other...

One of the neat things about USAFit is that I design the flyer or tell them what I want and they design it and get it print. I just have to come up with the idea.

I've also been setting up for our group to have a booth at the Endurance Sports Expo the weekend of March 13-14. The expo is at the Greater Philadlephia Expo Center in Oaks, PA. In fact the buidling is right off one of the main trails we have our group run/walks.

I also hooked up with a publication called the Coffeenews. They put a one page 'newspaper' in about 2 dozen coffeeshops and similar stores in the oaks, collegeville, trappe area.. again right in our group meeting neighborhood. One of our group members brought it to my attention.

I have the three main coaches for the season lined up. I need to find some assistant coaches and a walking coach. I want to have a half marathon group this year. I will coach that group myself if there are any takers. I noticed we had a handful of people last year who only wanted to do the half marathon and they were really good about sticking with the routine but it might be easier if they had a coach and a designation all their own.

There seems to be a lot of work to do as organizer right now; probably more than during the acutal season... we'll see. I'm enjoying it though.

Wednesday, February 17, 2010

Speed work on the treadmill

Back the gym..... AGAIN ...... total mileage 2.6 with warm up and cool down. Yes I made it 2.6 on purpose to get rid of the decimal point in my yearly mileage... LOL

Went to the planet fitness next to my workplace... saved a lot of time that way. I keep forgetting its there and that I can go to that one too.

Monday, February 15, 2010

4 miles

Today I have 4 easy miles on the schedule. Having to do this at the gym was not my idea of fun but it had to be done. I broke up the monotony by going for 2 miles on the treadmill then stretching and some work on the lumbar machine then the final 2 miles on the treadmill. That worked ok.

I used the time to work out some more details for USAFit/Philly. That helped pass the time too.

Saturday, February 13, 2010


The streets are rough enough for cars right now and the trails at Oaks and Valley Forge are not plowed yet so I headed to the gym this morning. 7 miles on the treadmill.....

General consensus is that the treadmill is not the same as running outside; because the belt more or less keeps you going the effort is not the same as outside. There are adjustments you can make but still....

Having said that, mentally the treadmill is a much more difficult workout. I don't think there is enough music or video in the world to make the treadmill less stressful on the brain. So I consider it a huge accomplishment to have completed 7 miles this morning.

With more snow coming on Monday (4-8 inches is the latest prediction) I'm sure I'll be back there.

Thursday, February 11, 2010

30 minutes at the gym

Not very much but it was all I could manage. I went to the doctor after work. A follow up for the sinus/laryngitis issues. I'm making progress but he really wants me to take the nasal spray (ugh). I go back again in a month.

I went to the Gym from there and just didn't have any energy. Not sure what that's all about but I'm not going to obsess about it either.

Wednesday, February 10, 2010

Blizzard ....

No running today.... but two passes at shoveling heavy wet snow and a walk to the Wawa (which was closed). The shoveling was a decent workout. It looks like it will be a while before running outside will happen again. Hopefully the gym will be open ... but probably not tomorrow.

Tuesday, February 9, 2010

4 miles in the snow

Ok.. getting back to a full schedule is proving quite a challenge. Between my sinus issues and the weather it's seems i'm always backed up. Last night I came home from work determined to run. Did I mention we had a 20 inch snowfall over the weekend? I think Dave thought I was a little bit crazy .. but then he already knew that. I finished 4 miles around my neighborhood. I have to say that dodging snow piles is a great way to pass the miles.

I passed on running tonight. Although it was warmer than yesterday it was also more humid and I just didn't feel like dealing with that. At this moment it is snowing again and the totals are expected to exceed the weekend totals so unlikely I'll be able to run tomorrow or get to the gym. I guess I really should have gone out tonight.

Thursday? We'll see.

Tuesday, February 2, 2010

Back Running

4 miles tonight and it felt great.... feels great. In fact my mind and most of my body were fine.. the congestion and cough left me a bit winded but i had decided to limit it to 4 regardless.

That's about it for now.