Tuesday, July 10, 2018

Update on my running :-)

I know that running is my primary coping skill. I am a therapist and I help my clients overcome significant challenges. I know that the frequency I get my exercise directly impacts my overall well-being. If I'm sedentary for too long my mood WILL be affected. There isn't a question about this. Just ask my wife :-).

When I get my steps (at least 10-13K) my life is generally more productive and is simply "better." I am a better human when I run and walk. This doesn't mean that I always do it though. I'm working to create a program that when followed it will help me to consistently live a more fulfilling life.

First thing I did was add "me time" to my schedule. Sometimes I meet with friends or mentors at 6am. That makes it challenging to get exercise in the morning. Therefore I find it helpful to put this "most important time" on my schedule during the afternoon (or during breaks).

The second thing was to join Planet Fitness. I've done this countless times in the past. This time "feels" different because I'm looking at it as an opportunity to run in the middle of the day. As long as I bring my workout clothes and things for the shower I could go for a mid-day run. When the weather is too hot or it is raining I could still get in my exercise. The question is whether or not I actually do it. I think I have a better chance of doing it now.

The third thing that I'm doing (which I've been doing) is keeping track of my steps. I have a Fitbit (and a Garmin watch) which helps keep me on track. Something that also helps is doing challenges with those who regularly get more steps than I do. My only competition is myself, but it is nice and helpful for me to see other individuals getting more steps than me which pushes me.

Lastly, I will seek to "just do it." Rather than just talk about it.

Thursday, August 3, 2017

Evening run

My run last night pretty much saved my life. I have been having a challenge of getting up early enough to do my runs during the week. I simply haven't. I've done my long runs or speed work (almost without exception).

This run has lifted most of the depression or sad feelings I was having. July was a rough month. I was anticipating the 15th anniversary of my brother's death by suicide and that was in my head constantly. So grateful that we made it through that and I'm on the other side.

Here's a few photos from that run. The "let it go" song makes me laugh every time my phone plays it and it's 80 degrees or warmer. :-)







Sunday, July 9, 2017

get knocked down? Get up one more time

My training has been lacking, to say the least. Why? I have no excuse.

How I am going to get back on track is going to be the focus of this post.

First thing first: setting myself up for success by having my clothes and shoes set out the night before.
I know exactly what is scheduled so the what of my schedule is not an issue.

Second, remember my Bird in Hand half marathon is about 60 days away. I know I can do the distance and I'm running with my buddy so we will have a great time. I'd like to be prepared and to enjoy the half marathon.

Third, I have the Hershey Half Marathon that is about 90 days from today (officially 97 days).

Tomorrow I have a tempo run. I'm looking forward to it. Feel free to ask me how it went.

Saturday, June 24, 2017

Update: June post: customized training

Hi, long lost friends!

Life has happened since I posted last.

I'm getting back on track starting today. I was able to get in my 12-mile run today. It wasn't pretty or fun, but I did it. My wife asked how it went. I said "it felt like I haven't run in over two weeks." Yeah, it felt that good... :-).

I will post more as my training progresses.

I'm grateful that no matter what happens in life that I can still rely on running to get me back on track.

I'll have more to share later. Thanks for reading!

#backontrack #running

Saturday, May 13, 2017

Galloway Training update (missed the past few weeks)

I've been doing the customized training only partially the past few weeks. Instead of talking about what I haven't done, I'm going to share what I have done. When I follow my training it makes all the difference in my personal and professional life. I sometimes struggle. I know that when I get up and do my training when I say I'm going to do it I feel amazing.

Ok, so what have I done lately. May 1st I was drills (cadence and gliders. Went well. 3.5 miles
Did a long run of 9 miles on May 6th. That was done using :30/:30 and that felt amazing. I did it in the rain and it was very encouraging.
May 10th I did race rehearsal and that went very well. Right now that means :90 seconds of running and :30 seconds of walking. That felt great because I did it in the morning.

Overall, I'm loving the customized training. The only trouble has been on me and my follow through.

I'm considering changing my goal for Bird in Hand from getting under 2 hours (my goal for the past several years on and off). To just enjoying the run and running with my extra mile buddy that I will be meeting In Real Life for the first time (you know who you are!).

This would mean that I would change that goal race to the Hershey Half (which I haven't officially registered for but I've run several times. It's my "home town race." I grew up in Hershey and went to Hershey High School.

I'm grateful for the runs I've had. I know that if I want to take it up a notch and really get better and enjoy running the way I know I want to and can I will be making more runs when they are scheduled. I will keep you updated on my progress!

Feedback welcome here and on facebook!
Nate

Saturday, April 22, 2017

Galloway Customize Training Week 6

Galloway Customize Training Week 6


This week was AWESOME! I was able to improve my Magic Mile by 40 seconds. I think this is pretty significant and I was very proud of my effort.
Garmin: https://connect.garmin.com/modern/activity/1683586759

Wednesday I did 6 hills and it went very well. The hill is 162 ft gain in about 200 steps.
Garmin: https://connect.garmin.com/modern/activity/1687272264

Today Saturday, I did 8 miles. Felt really great. It was raining slightly. Used :30/:30 ratio.
Here's info: https://connect.garmin.com/modern/activity/1692414657

Thanks for reading. Looking forward to next week!

Saturday, April 15, 2017

Galloway Customize Training Week 5

This week I was able to do a tempo run and my first hill workout!

I'm not sure if sharing my exact results is helpful or not, but here's the link for my tempo run.
https://connect.garmin.com/modern/activity/1670210392
 I was able to hold a pace that was faster than what my last magic mile would have projected.

In the coaching video call on Tuesday, I was able to resolve to issues I was having. Coach Chris shared how I could make my shoes not slip. I was having trouble with my right shoe rubbing and causing problems. I also upgraded my socks which really helped.

On Wednesday morning I headed out without my Garmin to do my hill workout. I did the bottom 1/4 of a hill that I used to think of as somewhat challenging, but this drill makes running it fun. Since I like to eat hills for breakfast :-). I made sure that I shortened up my stride and that helped keep me strong.

Thursday and Friday I just made sure that I got as close to my 10K steps for my fitbit as possible. No real exercise happened on these days (per the schedule).

This afternoon I went to Messiah College to do my 6x 400's.
the target was 2:42 according to the calculation of a 9:30 Magic Mile.
My times for the 6 laps were:
1 - 2:45
2 - 2:36
3 - 2:32
4 - 2:32 (yes exactly the same as repeat 3)
5- 2:26
6- 2:34

Looks like it ranged from 2:26 up to 2:45. My target was 2:42

Since it was "fairly easy" to run faster than the 2:42 and I was able to run faster than the targeted race pace during Monday's tempo run I will be running a new Magic Mile on Monday.

I'm not going to allow myself to be overly stressed about the result, but I'm going to give it a lot more effort and push myself. I will let you know the result next week!

I hope these are helpful to understand my experience of being coached by Coach Chris. I keep saying that it's all about accountability. I put myself out there to see what I can accomplish. My running impacts every other aspect of my life so I'm looking forward to seeing how all of this works out in the next 5 months!

Thanks for reading!