1st snow run

It is snowing today, not just a little, we're talking about 6-8 inches. Of course I had to go for a run. I really enjoy a nice run when it is snowing. I do not like the cold anymore and I only like snow for a few things: it is nice at Christmas, and one or two snow runs, but aside from that, I would rather be in Key West.

Today was a good day for a snow run. It has not been really cold the last few days, staying in the high 40's or 50's, so the snow was not sticking to the roads or sidewalks. I did about 5 miles. The biggest down side was that the weather started as rain and there were ample puddles to run through, though I did not do that intentionally. When it is all done, it was a good run.

Be active, be happy

Speed 2

There are times when you want to work on speed. Not just a pace which is what I was explaining a few days ago. This is raw speed. As fast as you can move your legs, not a specific pace for a longer distance. Running like this is anaerobic exercise (without air).

That is what I worked on today. I warmed up for about a mile. Then I found a loop that is about a quarter mile circle. I ran slowly for about 2/3 of it, then I ran as fast as I could for the last 1/3. Then around again. It is harder to run all out with repeats than it is to pace yourself, but it helps burn "carry over" calories. Calories that will be used after you stop working out. I did 6 laps like that. My final dash was much slower than my 1st. one. This is one way to build speed into a workout and into your mind-set. If you do races there will be times when you want to speed up and not get passed by someone in your age group. The more often you force your body to do something it isn't fond of doing, the easier it is to get it to comply.

Be active, be happy 

Cooler weather

Today was another cool day. I ran this morning at Nay Aug Park again. It was cooler than it had been since April or so. I ran in sweats and a T-shirt, and started out with gloves on. When I run my forearms get warm, but my knees get tight, and my hands get cold. Different people run with different attire. I see some runners in cooler weather with shorts on and a long sleeve T-shirt. My knees would kill me running like that.

When you work out in cooler weather, you actually burn more calories then when you exercise in warmer weather. Your body has to work harder to warm your body than it does to cool your body. The harder your body works, the more calories you will burn. Remember that when you are looking for an excuse not to go outside into the cool weather. Just lace your shoes up, and get out there.

Be active, be happy

Trail Running

It was a bit cool today and I decided on a trail run. I mention Nay Aug Park from time to time. They have a series of interconnected loops there, most of which are paved. They do have one loop that is not paved. The unpaved loop is Davis Trail. At the beginning of the trail (or end if you go in the other direction) is a small war memorial.

I'm not sure of the distance of the trail because you can start on  the trail and go onto a road, then onto a paved trail, then back to Davis Trail. I usually run about 3 to 4 miles, partially on a trail and part on paved road.
I managed to break a sweat about a mile into my run. The trail actually keeps you a little warmer. It is in the shade, but the trees reduce the wind. I like the sun warming me, but I can run without it as long as I don't have to run in the wind. I do not like running in the wind. I can not let the weather make me wimp out though.

Be active, be happy, no wimps allowed

The Need for Speed

Can you run at a 5 minute mile pace? I can. Well, perhaps not for a mile, but if you want to run at a 5 minute mile pace, you need to practice that. You need to teach your body to run at that pace, and how it feels.

The easiest place to find and train for that pace, is on a track. Yesterday I went to East Stroudsburg University's track. I used to do it quite often but I have not run on their track in over a decade.

So how do you train for a 5 minute mile pace? Well, let's start with a little math. On a track there are 4 laps to a mile. That means if you go around the track 4 times in 5 minutes, that is a 5 minute mile. However, if you can not do that, you can still find and train your body for that pace. Perhaps you can run 2 laps in 2 1/2 minutes. This is much easier, and your body will learn the pace. Still too hard? How about 1 lap in 1 1/4 minutes? That's 75 seconds to get around the track one time. This in NOT an unattainable goal. It is not easy, but it is not impossible. Even a 1/2 of a lap in 37 seconds, or the straights (110 meters) in 18 seconds. Thats is fairly easy if you run with any regularity. Once you find the pace, the more often you run at that pace, the more ingrained in your "muscle memory" it will become.

This is teaching your body a pace, so you can build up to a 5 minute mile. Do not sprint as fast as you can. Pace yourself at one of the distances above. Teach your body to run at that pace (or whatever pace YOU decide), then you can add distance at that pace to your runs. With practice and time, you may just find yourself running all of your miles at a five minute pace.

Be active, be happy

Atlantic City

We went for a vacation day in Atlantic City, NJ  this weekend. We got there on Friday night. Once we checked in, we went for a walk. About a mile away is the Irish Pub. There we had a couple of beers and some dinner. I had the fish and chips. I know that deep fried foods are not the best for you, but anything in moderation. Plus, I read somewhere that if you eat seafood once a week, it reduces your chances of a stroke by approximately 60%.

I do try to eat tuna or some fish at least once a week. Too much seafood can actually lead to mercury poisoning, depending on where they catch what you eat. So, we had our beers and I had my fish, threw back a shot of Tullamore Dew (it was, after all, an Irish pub), then a stroll back to the casino.

What does all this have to do with fitness? Not much, unless you think that everyone is fit enough to walk a couple of miles (plus at least a mile within the casino). They are not. This blog is not about getting as fit as a marathon runner. This blog is about being fit enough to leave your house. It is about being fit enough to walk to a bar. It is about being fit enough to walk along the beach on a breezy morning with a cup of coffee in one hand, and a beautiful woman in the other. This blog is about being fit enough to enjoy life. I am and I do.

Be active, be happy, play

Damp day run

It is a damp, rainy day. Tuesdays and Thursdays are my long days at school. If I don't get there early (around 9) then it is hard to find a parking spot. Yet my last class does not get out until almost 7 PM. I only have 3 classes on these days so that leaves me with over a 3 hour break.

Today I opted to use that time to go for a run. I did it a few times in the spring, but I have been lazy this semester. Not really lazy, because scholastically, I am getting my tush spanked (NOT in a good way). It is my last semester and it is close to being the hardest for some reason. It is not killing me, but it seems like I always have a few things to do.

So anyway, I went for a run.  It was not too far, maybe 3 or so miles. Basically, I ran around the college plus about 2 blocks in each direction. It was damp and cool, but not cold. All in all, it felt pretty good. It is impossible to run around ESU without incurring a hill or two, much like Scranton. So I got my run in, had my shower, at the "Rec Center," and did my blog. I did it all with time to spare for a snack and some reading before my next class. It felt much better getting that accomplished than just sitting around.

Be active, be happy

My little circuit

The weather was pretty nice today, so I went on a little circuit run at Nay Aug Park. I did a warm up of about a mile then went to this little circle there. It is about 100 yards in diameter, with picnic tables scattered about. What I do is pick out a table. I do 10 push-ups on it, then run the circle. Each time I get to that particular table I do something a little different. I do push-ups, followed by sit-ups, followed by dips then step-ups (stepping onto the bench: 10 times left leg leading, 10 times right leg). This is followed by 10 jumping-jacks. That is one "set." I do 3 sets. Between each exercise I run one lap. Once complete, I do about another mile or so. Then a little walk to cool down and then a stretch.

This is a workout I like to do. I'm not recommending it, although I always feel better when I'm done. I'm just saying what I do. You need to figure out what works for you. Do my workout or do your own workout, but do something.

Be active, be happy

Steamtown Marathon

Today is the Steamtown Marathon. It is 26.2 miles of running. I have never run a marathon, but it is on my "bucket list." It is nice that Scranton has so many running events in this area.

It is really something to be ashamed of that, in this area, they refuse to keep the sidewalks clear of ILLEGALLY parked cars. There is no way to move around town on the sidewalks without having to walk around cars that are blocking the path. You can not walk, run, push a stroller or use a wheelchair. You can not walk to the mall, to school, to the Steamtown Train Museum or to a park. You can not train for this race or for any other run/walk event that takes place in Scranton with all of the vehicles illegally parked.

There are many people in the area that want to be fit and active, and the city of Scranton refuses to help. Obesity is at epidemic rates, and our city could not do less to ensure access to public areas. They are not compliant with Americans With Disabilities guidelines, and they are not compliant with the law.

Be active, be happy, do not go gently to that good night....

Lake Scranton

Yesterday was another nice day. When I got home from school I went to Lake Scranton for a run. It is paved there and it is well marked. The course around the lake is 3 1/2 miles. A lot of people walk or run there.

I hadn't run there since early summer so it was a nice change. It is not very challenging, but it is not entirely flat either. When you run a course like this, a lot of times you see runners coming the other way, or they pass you running the same way. Yesterday for the first time that I can remember, a guy passed me running opposite me, and  before I finished my lap, he passed me again. Nothing makes you feel older or slower than being lapped. After I finished running, I was walking it off, and I saw him milling around a little. I introduced myself and was happy to find out that he is active duty Army. He seemed to be in his early 20's so I figured if I had to get lapped, I prefer it be someone like that. I was not really hurt by his speed and my lack of speed, but he did get my attention.

Fast or slow, the important thing is to go.....

Be active, be happy

Quit griping

When you're griping about your sore legs, your sore feet, or your sore anything, shut up and remember this kid.

I got sent this through Facebook, from a Lance Smith connection (I personally have no idea who that is), but if you can look at this picture and snivel - grow up. There were words that accompanied the picture:

DON'T EVER GIVE UP!
                                                 If you can’t fly ~ then run
                                                 If you can’t run ~ then walk
                                                 If ...you can’t walk ~ then crawl
                                                 But whatever you do…
                                                                                                  You MUST keep moving forward!

I went for a run today, did a little circuit thing that I do, I'll write about it next time. This kid should have priority.

Be active, be happy, quit sniveling

Another rainy day

It has been raining quite a bit in the last few weeks. So much so, that many of the neighboring towns have flooded. Today, again it was rainy. It is my early day from class, so when I got home I went for a run. I went to Nay Aug Park because when I run in town I run on the streets, and when its rainy, I don't trust every vehicle that I encounter. I don't bounce nearly as well as I used to.

The temperature was in the mid 50's as I trudged through the rain. Pretty cool. I encountered only a few people walking their dogs, and didn't come across any other runners. I ran about 5 miles. Once I warmed up it felt pretty good and I still managed to sweat pretty well.

After I run, I always walk a few blocks or so. It is important to cool down after exercising. It helps rid your body of lactic acid and other by-products. Then a good stretch.

If I only exercised on nice weather days, I would not have exercised much in the last month. I could have worked out indoors, but I'm an outdoors kind of guy.

Indoors or out, rainy or dry, do something today.

Be active, be happy

Pumpkin time

Its the first week of October, and fall is in the air. Yesterday, Joann and I decided to go to a farm nearby and pick up a pumpkin and some produce. After a nice ride in the country, we found the farm that we were looking for.

We walked the small field that contained all of the pumpkins. We picked a small one (about basketball size), and carried it to the farmer. It was a little rainy out. Now I do not consider walking around a farm in the rain, carrying a pumpkin, that big of deal. Yet I know that there are people my age, or even younger that cannot accomplish this simple act.

Did riding back roads and walking around a farm burn a lot of calories? Did I feel the burn in my biceps from carrying the pumpkin? No and no. But, it did get us out. It got us off the couch (even though  the Raiders were on TV). We were at least minimally active. It was good for us physically and emotionally. It was a good thing to do.

Be active, be happy

My Buddy Paul

                                                       I have a friend, Paul, that is a few years younger than me. He is more    what this blog is about than I am. Paul is a Philosophy Professor at The University of Scranton and at Keystone College. He is much more cerebral than physical.

I see Paul most weekends at Poor Richard's Pub. If you watch "The Office" it  is mentioned there from time to time. We have played darts and drank many beers over the years.

A couple of years ago, Paul's belly was a little bigger than he wanted, and his blood pressure was a little high. He began watching his diet, mostly just cutting back his snacking and switching to a lighter beer. He also began using the stairs to get around college. Weight  began to drop off. A year later he started to walk, either outside to get some fresh air, or on a tread mill that he bought.

Now, Paul is about 60 pounds lighter than he had been a few years ago, and his blood pressure is down. He still likes to snack, and he still likes his beer. He did not have to go through a grand restructuring to attain his goals. He just chipped at it a little at a time, and he continues to monitor his habits.

Paul did it, and you can too. Just take small steps, but do take steps, no matter how small.

Be active, be happy

Commercial PT

I'm sitting on my couch, just relaxing, with a twist. Sometimes I do something that I initiated decades ago. I call it "Commercial PT." It is a pretty simple idea. Every time a commercial comes on television (roughly every 10 minutes or so) get down on the floor and do 10 push-ups (or sit-ups). PT stands for Physical Training.

You could really do almost anything. You could do 10 push-ups or 5 sit-ups. You could do jumping jacks, squats or toe touches. Doing anything, is better than just sitting there. You will not get all sweaty with this 30 second workout. You will however, gain strength. You will burn a few calories. You will increase blood flow a little.

Doing 10 push-ups at every commercial from 8 o'clock until 10 o'clock is over 120 push-ups. When was the last time you did 120 push-ups, either at once or in a day? Yet at only 10 at a time it is an attainable goal. You could do 60 push-ups and 60 sit-ups.  Mix it up and have fun.

You really don't wanna watch those commercials all of the time anyway. Doing Commercial PT will also have the added benefit of keeping you from the kitchen. Stronger, fitter, thinner, its a win-win-win situation.

Be active, be happy