A Note From Dad

My Run Journal – Jan 2012

“Nothing changes until something moves.”

This particular post is meant to be read from bottom to top if you want to follow it chronologically. If you’ve found this post and want to go back to the beginning of my running journey, start here.

Click here to see my October 2011 Run Journal

Two hard miles on the treadmill. Ran first mile at a 5.5 in 11:00. Walked .1 then ran .4 at a 10:00/mile pace. Walked another .15 then finished the last at a 7.0 speed to finish the two miles in 23:35. I’m getting faster more consistently.

So much for swapping days off. Lazy day today.

Two mile walk on treadmill. Alternated the incline from a level 1 all the way to a level 15, alternating my speed to accommodate my perceived work level. Great cross-training workout. Sweated as much as I do on a moderate run.

Pushed my week back a day to make up for yesterday. Plan to swap Thursday’s rest day for yesterday. 3 miles on the treadmill. First mile in 11:30, then alternated .1/.15 walk/run at a 6.0 run speed (10:00/mile pace) for another mile and .15/.1 walk/run at a 7.0 run speed (8:41/mile pace). The last two splits, I jogged at a 4.5 speed after .05 mile, building into the run. Total time 37:30.

Supposed to be 3 miles. Talked myself into running in the early evening. Then got lazy. Nothing.

Rest Day

Treadmill again. Long run day, 3 miles today. Ran 2.1 miles at a 5.1 pace, just under a 12 minute mile. Then alternated walk/fast run (under 10 min/mile) for the rest. Never walked more than .05 mile and finished the whole 3 miles in 36:10, just over a 12 min/mile average. My lungs were hurting, and my legs are rubber. I need fuel. Feel good to accomplish it.

Treadmill. 2 miles in 24:02, my fastest pace for any sustained run over one mile without walking.

20 minutes on the elliptical followed by 20 in the pool, alternating swimming and walking.

3 miles on the treadmill with your mom walking beside me.

Supposed to be 3 miles today. Did 1.1 at a 5.0 pace on the treadmill, followed by alternating walking/running for .1/.15 for another 1.5 miles, to for a total of 2.5 miles. I was done…I know I’m not starting at square one, because I jogged a little over a mile right out…but it sure feels like it. My legs hurt. Should have stretched beforehand. Oh yeah…and running in the dark is not really good for me. The gym has a movie theater room, with cardio equipment so you can run/bike/eliptical while you watch a movie. I almost fell off the treadmill three times. I think I’ll stick to the regular cardio area from now on.


Cross-training day. Joined the gym across the street from the house and swam for 25 minutes. I like swimming. It’s a full body workout with cardio included. Weighed in while I was there. Confirmed six pounds shy of where I started last year. Ugh.

You might notice I don’t have a November or December Run Journal. There’s a reason for that. It’s been two months since my first half marathon…71 days to be exact. In that time, I’ve run 4 times, for 2 miles each run. In case you’re wondering, 71 days is too long of a break after a half marathon. I’m 18 weeks out from my next half marathon, and it’s like I’m starting over. Because I am. My body forgot that I’m a runner. One mile in today, I felt like I was going to die. Heck, my legs felt like death after two minutes. I did a mile at a 5.0 on the treadmill, then walked .05/ran .25 twice and walked .5 to finish out the two miles. It’s time to get serious again. My next race will quickly sneak up on me if I’m not careful, and I really want to improve on my time. My weight is back up to just under where I started in March of last year…about 5 pounds under. It’s time to get it on!



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