Getting easier

Well, I got out and jogged and walked yesterday, my usual 2.3 miles. It seems to be getting better and better, not feeling as winded after it. One thing that I changed up was my breathing. I changed it to the 3/2 method, 3 steps in and 2 steps out and I can really see a difference. My stats are below:

Duration: 0:38:19 minutes
Distance: 2.31 miles
Avg Pace: 16:35 per mile
Avg Speed: 3.62 mph

Not to bad if I don't say myself

Well, if anyone is wanting to know, here is my runkeeper run, it is public, http://bit.ly/cHD5S. You can follow me on twitter also.

My Run

Well, I got out and jogged yesterday, but did not run my usual 2 miles. Here are my stats:

Duration: 0:28:38
Distance: 1.66 miles
Avg Pace: 17:13 per mile
Avg Speed: 3.49 mph

It was a good jog, I am not going by speed but instead distance, so the easier it gets for the further I go, I am happy. I had to stop early because it started to rain and my kids and wife were at the playground waiting for me to finish.

I will get out today, after work, and jog/walk again. I am on the second week of pod intervals to help me get distance I will follow the podcast for my short runs, and on Saturday, if I ever get up, I will just do my log runs, 3+ miles without doing pod intervals.

Party Time

Over the weekend, my daughter went to a birthday party. The party was for a 5 year old boy who is apparently into monster trucks. At the party they had a few large trucks in the parking lot, so here is a pictures of my son at the drivers wheel of a jacked up jeep.

Well, I will be getting out and jogging today if it kills me. I brought my lunch today because of us budgeting and because I believe that me eating out during lunch is my main cause of my weight. If I can cut my lunches out to a turkey sandwich and a small bag of chips for lunch, I can loose weight.

I will be starting week 2 of the couch to 5k podcast. So far I really like it, i have been jogging/walking 2.5 miles pretty easily and when I get done, I usually feel pretty good. Again if anyone is intrestered in the podcast, here it is.

Weekend

Well, it was a pretty normal weekend, did not do any running, was up late last night with my son and me and the wife argued some because we both have different views on how we should put him back to sleep. That's another story altogether. My kids were dedicated on my church tonight, it was nice but they messed up on the slide show when they called our name and only had my oldest daughters name.

I need to get back on track on Monday with my running, I think last week with the softball game, it really threw me off and really made me sore for most of the week. I did not feel like jogging or doing anything for that matter, I was exhausted.

Have a good run..

Bad week

Well, I had a bad week in working out. I think the 2 softball games that I did on Monday really wore me out this week. I did not get out to run on since Tuesday but I will see about tonight and tomorrow morning. Below is this weeks meet with the LR running group.

This Saturday we will be meeting at the River Market in downtown Little Rock at 6 am. The scheduled distances are: 3 miles (marathon build up), 4 miles, 6 miles, and 8 miles. Directions: We meet at the corner of the River Market where Boulevard Bread is located - the corner of President Clinton BLVD and Commerce.

I did get out and mow the back yard yesterday, so I did get out some oversize.

Wed Run

Well, I ran my lap around the lakes and runkeeper messed up. After getting back to the computer it said that I ran 22 miles :-) I wish. I did move on to week to of the pod runners interval couch to 5k pod cast. I noticed that the jogging part was a little faster and a little longer. I am glad that I got the run out of the way, and now I can enjoy the rest of my day working and with my family.

I found these 7 tips on completerunning.com about breathing while running:

1. Try slowing down before attempting to change your breathing.
2. Focus on longer, deeper breaths.
3. Breath more from your diaphragm (belly) than your chest (chest breathing is more shallow).
4. Focus on exhaling more fully. This will remove more CO2 (Carbon Dioxide) and allow for deeper inhalations of O2 (Oxygen).
5. Allow air to enter through both the nose and mouth. This will allow for maximum O2 intake.
6. Aim to take three footsteps for every inhale, and two footsteps for every exhale (3:2 ratio). A good descriptions of this can be found on Military.com:

Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio.

7. One last thing – try not to over-think your breathing! It’s best to try to slow down, relax, and let yourself fall into your body’s natural rhythm.

Yesterdays run

Well I was unable to run last night, my wife was not feeling good and it rained. I am trying to motivate myself to go during lunch, as of this post I will go home, change, jog my route, eat real quick and then go back to work. I have never done this before so it will be a learning experience. If it works, maybe it will motivate me to go during my lunch break at my daughters school track down the road.

I will let you know in a few hours ;-)