Some Like It Hot

... and I'm not one of them!

Weather here in Minnesota has been super hot and humid - 90s and 70 percent humidity. I know - parts of the country experience much more heat and humidity.... but I'm a wimp in the extreme cold and heat.

So I haven't run much or well this week. What I have decided or confirmed after this week is that I have to start running in the morning - which I'll begin next week.

I'm off of work this Friday and Monday and am actually looking forward to my long run on Friday - around the lakes in downtown Minneapolis. I'll run Lake of the Isles, Lake Calhoun and Lake Harriet.

The weather next week should be more temperate.... no excuse for crapping out next week!

Training Underway!

This past Monday, June 15, was the official start to my 16-week marathon training, but I ran the first week of the training program last week. I've added new routes with more hills - and I'm already noticing the difference in my strength and confidence. I mapped new 10, 12 and 14 mile routes - I think variety and new routes will be one of the keys to keeping my momemtum. I'm happy with my short progress with core strength and yoga. But the best news of all is that my knee is feeling pretty darn good! The exercises that Andrew prescribed for me to strengthen my quad is working.

I know it's early, but I'm going to celebrate the successes I've had since the Stillwater Half to work on my core, my knee, my flexibility and my attitude!

Training Plan "Firming" Up

I think I've settled on my plans for overall training in prep for the marathon.

Here is my plan:

1. Running. Follow the Runner's World training plan to include 4 runs a week: short run, intervals, hill work, long run


2. Strength. Work on my core strength with simple exercises at home at least twice a week. Yoga will also help with this.


3. Stretching. Before and after each run I will stretch with more purpose and work more muscles.,


4. Breathing. Once a week I will attend a yoga class to focus on my breathing. Yoga is benefical in so many ways because it also works your core and stretches muscles you didn't even know you had.


5. Attitude. I need an adjustment. I know I can do this if I set my mind to it, commit and train. I need to smile more before, during and after long runs.

If I can stay focused and keep my attitude and momentum up for the next 16 weeks, Oct. 4 will be a very good day!

Serendipitous 20-miler

Sarah and I signed up this morning for the Bear Water Run at White Bear Lake (MN) on Sept. 12. We are actually scheduled to run 20 miles that weekend - so this race was scheduled so perfectly it was serendipity.

I did some serious searching for longer runs later in the summer that we could take advantage of as part of our training. I think the Bear Water Run will be just perfect.

I didn't know how huge White Bear Lake is - it's 10 miles around. So we will obviously circle twice. I can't believe I'm actually looking forward to it.

For more about the race, go to http://whitebearlions.org/bwr_2009.htm.

My Knee

Ok - no secret that my left knee has been bothering me since the spring. After some good stretching, the knee pain holds off until the 8-10 mile marks. But, with marathon training beginning in earnest in a few days, my knee needs attention.

I looked up some sports medicine docs in my health care system, and there is a good clinic right in Eagan, but I don't want to spend the money on doctor visits if it's not really necessary.

So I talked to Andrew, Cis's beau, who is a physical therapist. He gave me his diagnosis (best he could over the phone) - he thinks it's patella tracking. I'll look it up later. But basically he said I need to really stretch my hamstrings and quads, and strengthen my quads. He gave me some easy strengthening exercises to do 3 times a day. I'm going to really do it - so I can finally move past this knee trouble.

The other thing I really need to do is hold my weekly mile increases to 10%. I do think my knee pain is due to overuse, need for stretching and need for quad strength.

Andrew - I'm on it!