Exercise Goals for 2008

Dog. You NEED a dog. Dogs love to run. Dogs are great running aids.

When I got Bailey and was working on his 'reliable sit', we started with running the width of a house and then stopping for his sit. After his sit got better, I worked up to running a block then stopping for his crossing the street sit. I didn't even notice the increase in the running sections at the time - I was too focused on the sit technique.

and quit practicing that curveball, will ya...

(it ain't gonna get better, and it's hard on the arm)

I wish someone could be home for such a beast. You know I love 'em (which is why I now have a virtual one). Oy.

Mebbe there's a senior in the neighbourhood who can't walk/run their dog regularly ... you could, you know, offer an occasional sprint around the block.

yup yup

I've got ideas. I surely do.

If I tried to throw a curveball, you'd hear the screaming all the way out there.

Actually I still start like that. It takes the pressure off the shoulder joint.

Hey George, so glad you had the shoulder taken care of!

I love ehBeth's idea of running with a loaner doggie.

I had to improvise today but it went pretty well. Ran up and down my stairs (1 flight) 20 times (2 sets of 10). Did 5 sets of 12 lunges. Did 3 sets of 10 push-ups and 3 sets of 10 crunches. Did a bunch of stretching. All added up.

Plan to run tomorrow.

You don't notice
until you don't have a few,
a good night's sleep,
ah,
a
good night's sleep
(and the dreams that come with them)
are what feeds the deepest,
most inner,
parts of us.

What can describe the feeling?


Your eyes clear,
and you realize that you,
u,
you,
have slept through the night.

It feels as if you were newly born.

(Those who sleep well will scoff at 'newly born'.)

Those newly born will spring at the day,
seizing it by it's shoulders
and
hug the living daylights out of it.
Ahhhhhh, hhhhhh, . uhhh,... .


Joe(i haven't slept well for months now.)Nation

me neither, but what you wrote is loverly.

Looking for a loaner dog.

MWW, mid, er, 40s, seeks dog for occasional romps. No freaks.

Ran today, me and trackmom, five laps. We're adding another next week, decided not to push it today.

I like the cooler weather. Sucks when you start, but then nice once you're warmed up.

Unless you overdress (as I did today). Then it's nice when you start, but sux
once you warm up. I pulled on a long-sleeved t over my "playDDY" short-
sleeved t. It was too much for a sunny 55 F day. Today's plan was to keep a
steady pace on the flats and downhills, but attack the uphills. My shoulder was
starting to ache toward the end, but I iced down afterwards.

I haven't done ANYTHING since Sunday (except stretch)....what a great week.

Joe....

I'm reviewing my time splits on the marathon last week and it looks like I was pacing for my 10:30 pace until mile 18. It was about this time that the weather conditions worsened, but I have to admit that I missed my last 15 mile run 10 days earlier which probably contributed to my late race challenges.

Anyway, I'm looking at running the PF Chang's Marathon in Phoenix, AZ on 1/18. Here's where I need your advice....I want to run it at a 9:30 pace; is this possible? And if so, what do I need to do?

Autumn is the best time to run!
A co-worker took this picture earlier this week.

Great scenery! The foliage ain't bad either.

I didn't get any running in over the weekend. I won't run today either. I had a
tooth pulled this morning and need to relax today. I'm getting nudgy.

Tooth pulled!

May your medical adventures cease, stat...

Ran today. Felt extremely blah. Kid was sick this weekend so am behind on sleep, that may be it. Managed three fast laps and then two consecutive slow laps, but felt whupped afterwards. Trackmom said she thought the first three laps were especially fast -- I felt slow and ploddy though.

I can't see the trees very well in that picture, there's some guy in the way.

Mapo:
You need a coach.
Find Bob Glover's book the Runner's Handbook or, better for you, the Competitive Runner's Handbook and join a running club. Talk to people who have done several marathons for advice on how to perform better in those final eight miles. Run with them on training runs.

Chopping a minute per mile off your time is a great goal and very possible given that you've got some time to recover from the first one, but you are going to need some experienced eyes on you.

Joe(It's another world at Mile 23.)Nation

Went out for an easy run today. It made me feel much better.