Sunday, January 15, 2012

Week In Review: January 8 - January 14, 2012

A much better week this week just going by feel, with some nice runs and a lot less pain. Also spent some time experimenting with core work (stretching / strengthening), and dialing that in. Here is what last week looked like...

Day   Activity   Distance (in miles)
Sunday Running 4.07
Walking 1.24
Monday Stationary Bike 33.57
Tuesday Running 4.00
Walking 1.00
Wednesday Elliptical 1.62
Running 4.37
Walking 3.06
Thursday Walking 2.00
Friday Elliptical 1.62
Running 4.53
Saturday Elliptical 1.62
Running 4.11
Walking 0.92
Swimming 0.50

Making my time and distance totals:

Activity   Time Total   Distance Total (in miles)
Running 3:20:53 21.08
Walking 2:06:11 8.22
Elliptical 1:00:00 4.85
Stationary Bike   1:05:00 33.57
Swimming 0:20:09 0.50
Overall Total 7:52:13 68.22

On 41 days till the Cowtown Marathon, and it looks like things are coming together nicely. I just need to remember that for any long runs I do between now and then (including that day), if my weekly mileage is as low as it has been, I'll need to give myself extra time to recover and be gentle with my body.

On a more serious note...please, please, please be careful out on the roads everyone.

  • Be aware of what's going on around you (keep at least one ear open)
  • Run against traffic so you can see what's coming at you
  • If something looks threatening or just doesn't feel right, turn back or take another route
  • Be sure you can easily be seen (don't go out in all black with no lights or reflective gear)
  • Have a phone with you if possible, or at least ensure someone knows where you went and when you expect to be back
  • I would also recommend a small canister (4 inches long, 1 inch in diameter) of pepper spray where you can get to it quickly (for dogs..both the 4-legged and the 2-legged kind).

I'm not trying to be your Mom, or scare anyone...but like it or not, the world is just not a safe place. You can ignore all of this and nothing may ever happen to you (I sincerely hope that's true). But you "may" not be that lucky. Twenty five years ago I personally went out for an after-work run in the rain in a black track suit and running WITH the traffic, and a car ended my running for quite a while (for years).

And not everyone on the roads is a good person, as many of us learned in this last week.

Just be safe. 

Happy Running Everyone !!!


  1. Another good, productive week, Michael.....your goal is in sight and I KNOW you're going to have a great run! I got out on the Boston course yesterday and ran 12+ miles....feeling it a bit today, but I feel like I could still get out for a short run today if I had to. I kept my pace moderate and really focused on rest and recovery and (at least, for me) that's the way to make it through training in one piece.

    Keep up the good work, and I'll see you out there on the road!

    1. Thanks Bill. Glad you had a good run yesterday, and I like that "middle" distance for a long run...12 - 15 miles gives me that "long run" feeling without being a giant effort. Stay healthy my friend, and enjoy !

  2. Great solid week of training, keep it up and stay strong!

    Good tips to remember to be safe. I think sometimes the longer we run, the more we forget that there can be trouble behind every street corner!

    Have a fantastic week!

  3. What a great week! I like the idea of carrying a phone, but I'm worried mine would get drenched in sweat and die. How do you carry your phone on runs? I'm sorry to hear about the accident you were in 25 years ago.

    1. Thanks many ways I brought the accident upon myself, but it seemed innocent enough at the time. I did have reflective elements on the track suit (it was about 38 degrees and raining with a brisk wind that evening, so I needed some protection), and I was just so focused on "getting it done" that I didn't focus on my own safety. Luckily, it only broke my fibula (the smaller of the bones in your lower leg), and torqued that knee. Lesson learned was a long road back.

      Since June of last year, I've gotten used to running with a waist pouch since I transitioned to running from bike riding and I was using it there. I would have never thought that I would get used to that, but it's a habit now. I just put the phone in the pouch and go. As long as there isn't a lot of car noise, I can hear RunKeeper calling out splits to me pretty clearly. If it's going to rain (or there is going to be a major "sweat fest"), I just put the phone in a Quart sized, Zip-Loc freezer bag. I can still press the buttons and hear it fine, and the freezer bag type seems to last longer than the sandwich bag type. Keeps it completely dry, and "alive".

  4. Nice training week--way to keep it moving!
    Your warnings are well taken. With the snow, road shoulders are smaller or nonexistant and that's hard. Sorry to hear about your accident. I'm glad you came back to running after that.