Dave & Mike Go Running

August 29- Ran 1.5 miles at Heidecke Lake, it was cool. Had to stop twice as my pace was too quick and it was wearing
on me. I needed to recover a bit. It was a good run though.

August 10- Got home from work and ran a mile cause I had my new agility to run at work that night. It consisted of a series
of mid sprints ranging from 40 yards to almost 400 yards, climbing stair and my favorite; the tactical pause (rest). I
completed the course in 7:22. All of this wearing a 25 lbs weighted vest. Not too bad, but could’ve done better. I paced
myself since it was my first time going through it.

August 2- Ran 3 miles, stopped twice on the way back, but managed to sprint the last 200 meters. Great run.

August 1- Quick mile today at home, nothing special. Ate a chocolate donut before the run (poor nutritional choice) and a bottle of water. My left knee hurt for a block or so, until fluid filled around it, then it was fine. I still weigh 255 or so and think that is a contributing factor.

July 27- Ran most of 2 miles at Heidecke Lake today, it was beautiful out there. I was running a shorter distance so I
could go faster. I felt light, fast and full of energy. I’ve changed my focus on nutrition from weight-loss to performance.
I am eating closer to my actual run, like 40 minutes to 60 minutes before. My staple is Chia seeds, then whatever fruit I
have at the house and a bottle of water. It seems to be a winning combination for me.

July 18- Ran for 30 minutes at Heidecke Lake, it was nice out on the path. Did
sprints and pick-ups on the way back.

July 8- Ran at Heidecke Lake today, it was humid and about ready to rain, then
felt an urge to go 10-200 and was lucky; at my turn-around point I found a
bathroom. I did a few gentle pick-ups on the way back and it felt great, but
couldn’t sustain the pace. It didn’t rain until I got home.

July 4- Went for a 20 minute run on Heideke Lake area on a tangled path of crushed gravel. It was great, the sun was out
and the temp was 75 degrees and finished with couple of sprints and ran up a stair-case.

July 2- Went for a mile run, needed to get out on the road. I was starting
to feel pathetic. I have been doing breathing exercises for a week now. I
have noticed dramatic improvements in a short time. I am abstaining from
red meat and hope it will improve health and drop weight.

June 18- Warmed up with some light jogging, then did my normal sprint routine. Next I put on my weighted vest and tried
to do the same thing again. It was a nice try and something for me to work at. I failed, but got in a great workout!

June 16- Found a new running spot, it is a multi-looping system of trails at Heidecke Lake. I’ve always chosen to run on the road cause it was an easy 3 miler with limited traffic. Now fishing season is in full bloom and traffic is worse than ever. I love the area and decided to venture into the unknown. I didn’t think the trail system would be long enough, I mean I didn’t want to run a 1/4 mile loop 16 times to get 4 miles, but to my surprise the system was longer and view was great. It had one 2 mile loop, one 2.5 mile loop (that intersect) and a .5 mile loop that is perfect for sprints, repeats, intervals or speed-work.
Anyway, One mile warm-up followed by 16×100m sprints equal to 2 miles.

Wow, it has been 10 days since I’ve done anything, not to mention I started smoking again 3 days ago and am struggling
with that now. I did pass my annual Stress fire (tactical shoot/move/use of cover) yesterday, but now need to get back
on track. I hate excuses so I won’t log any; though the list would be long. Hope to get out on the road soon.

June 5- Ran an easy mile then threw on the 20 LBS weighted vest and mowed my lawn. I’ve been eating better these days, fresh fruits, lean meats, nuts, chia seeds and plenty of water. My Idea is working I think. Keeping my miles low, but boost the intensity. I do miss my 6 milers though.

June 1- Ramped up the intensity by doing sprints in a park near work, the conservation officer seemed interested, but
didn’t intervene.

May 29- Ran in Braidwood, 11:00 mile and tried to do intervals. It didn’t take long for my energy to drain, before long
I was walking and running.

May 24- Did a 1.5 mile warm up, then 1.5 mile worth of stride work. Stride work it the name I gave the process of opening up my stride in order to adopt a faster, more intense pace. The only way I’m going to break out of the 10 minute mile pace is stride work. It is kind of like gentle pickups, except the intention is to maintain that pace for the duration of our runs. Problem is I’m not conditioned for it yet and it is very intense. I can only hold that pace for 2 city blocks then I lose it and have to walk. My mileage has dropped dramatically, but the intensity has gone sky-high.

May 23- Wow has it really been 9 days since my last run?! That would explain why I’ve performed so poorly today, I just sucked. Anyway 91 degrees, sunny with wind, was sweating like a stuck pig as my energy level spiraled down and my run turned into a walk. : (

May 14- 1 mile warm-up followed be 20 or so Telephone sprints. I’m trying to run faster and hopefully my body will become acclimated to this new pace. My fear has been that my miles would drop, but due to current weight and inconsistency I haven’t been able to build much miles. I’m still trying to follow my original training module which was sprints, tempo/intervals and long runs. It isn’t easy though. Todays run was great as I jacked up the intensity and it really felt great. Also, since May 27, I have been keeping record of what I eat. It is going well as it is forcing me to evaluate how much and of what foods I fuel my body with.

May 10- Three mile run on White Ty Rd. I was running at a sub 10 when I realized I didn’t have a hit of Advair in a
few days and I should of taken one before that run. It resulted in a moderate asthma attack that left me walking like
a wounded animal with only one lung. Very cold and windy day.

May 5- 4 mile run in Coal City. It was beautiful with cool temps and traffic-free roadways. After the two mile mark I had to walk a few times, but in all it was great to get out, open the lungs up and enjoy the splendor of creation.