Choosing Shoes

Posted on February 19, 2012 by Scott Weidig

I was running through one of the many news readers that I use and came across a great video from FitSugar. This episode was all about choosing the right pair of shoes. It is definitely a great watch for novice runners like myself.

I was fortunate to have an experienced runner friend make a recommendation to my wife about Asics having a wider toe box (I have duck feet). Other than that, I would have had no idea about choosing shoes. But, friend recommendations are don’t always turn out as well as mine did. We also tend to fall for advertising, a brand that we like, or purchase by looks rather than by the purpose of the shoe. I know I shy AWAY from bold or vibrant colored shoes…

Here are some basics:

  • For wider feet look to: Asics, Mizuno, and
  • For narrow feet all the way though look to: Nike, New Balance, Brooks
  • Look at the pronation of your feet.

    • Shoe manufacturers use the grey area of the soles to help adjust for the pronation to give you the best possible strike when running.

    If you are looking for a new pair of shoes, if you can, seek real help from a competent staff member from a running store. But following the basic guidelines in the video will get you headed in the right directions.

    - Posted using BlogPress from my iPhone

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Runners need friends

Posted on February 15, 2012 by Scott Weidig


A very Happy Valentine’s Day for my family. Welcome Baxter!

While my family gets an amazing puppy, I get a future running partner! Wonder when he will be able to do a 5K?!

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P90X – a Runner’s Relief

Posted on January 28, 2012 by Scott Weidig

For men, average heart rates ranged from 67% to 83% of their maximums, and for women the range was 65% to 88% of their maximums. Men burned 441 calories to 699 calories per workout, while women burned 302 to 544 calories per workout. Doing plyometric exercises burned the most calories, while the chest, shoulders and triceps workout burned the least.

I have been a supporter of Tony Horton’s P90X for the past couple years even though arthroscopic knee surgery and then pneumonia have kept me from making it through the entire program both times I started it. While the workouts are intense, I love Tony’s message of “do your best and forget the rest”.

Personal experience aside, it was nice to read and article this morning about a study done of the merits of P90X validating it’s cardio benefits. Because I have recently shifted my exercise regimen to running I am not going through the P90X program, but I have not abandoned it completely. Sincerely, a new but becoming critical piece of my distance training program is P90X’s – X Stretch.


Stretching is something that I don’t really do. Because I am just starting out running as a lifestyle as well as an exercise regimen my distances are not that long (my longest to date is 7.5 miles) and any cramping I have had was short lived. So, I really didn’t think a lot about stretching for the first few months of running. Looking back this was a mistake, but not one that I cannot correct with a little effort and X Stretch is a great way to do it.

Frankly, I tried X Stretch after that long run because I was so sore, and was amazed at how good it felt to really stretch again. The other unanticipated thing I found was how tight my entire body was after running more seriously for only 3 months. When I have gone though 2 months of P90X in the past, or even just weight training, I was so much more flexible than I am today. I can even feel the tightness in my back when simply bending over. Yes, not stretching was not the best idea I have ever had. However, why did I find X Stretch different and targeted running stretches?

I think the difference for me is the whole body approach. Opposed to just really concentrating on the legs. My goal for it is also different as it feels more relaxing than stretching to warmup or cool down for a run. It also hits those parts I would not have thought running would stress like my shoulders, upper back, and arms.

Additionally, P90X has started to work its way into my off-run days or even substituting for a run when the weather or my schedule is not conducive to hitting the trail. Kempo X is currently my favorite alternate workout.

It may seem like a lot to invest in the P90X program just to supplement your running program, but I think you will be surprised how a modified P90X routine can help you feel stronger and more fit for running.

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Pushing Yourself

Posted on January 7, 2012 by Scott Weidig


I can’t believe that it has been a week since I have posted. In that time however, I have not been idle. Actually, while I was on break I was idle. Starting last Tuesday I have been back into the full swing of work. I’d love to say that it hasn’t cut into my training, but it has. It is just hard to get in even 1.6km run when you are up at 5am and get home around 5pm. Being winter doesn’t help much either even if the days are getting longer.

However, I have been diligent in attempting to get almost all of my training runs in at the minimum. The good thing is my current training runs are short: 1.6km or 3.2km, however, that should ramp in the next few weeks and I need to figure out how to manage that increase.

In the meantime, the past couple of warm days have been a runners blessing. Especially when it was 50 degrees last night at 8pm when I got a chance to get in my run. While it was DARK, it was springlike for an effort at a speedy run. Might have been a bit reckless trying and succeeding in breaking my 1km and 1 mile times (5:32 and 9:03 respectively), but it was fun.

While yesterday was about speed, today was about going the distance… 12.2km (7.56mi) before it was all over. It is funny though, after about 6km I started thinking about nutrition during runs and at what distance does one need to ack along an energy bar or two and some water… Based on today, I think it is somewhere before you hit 9.5km… At that point, my body began felt crushed… My legs felt leadened, for some reason my toes started tingling like they were going numb, and I started cramping a bit in my buttocks (not fun those).

At first, I thought I could get by with a bit of water, but quickly I realized I needed nutrition. The good news was I was not in town and could run to a local Walgreens for both water and a protein bar. Who knew Snickers MADE a protein bar?! (the Cliff bars, EAS, etc. just did not look good at that time… Can anyone answer why the manufacturers have only a laser focus on peanut butter and chocolate chip favors?!

But I digress. So, with 2 Snickers Marathon bars and a 23oz Pure American water in toe, I was back on the trail and feeling a bit better. However, my pace time still dropped and my heart rate climbed a few beats per minute providing evidence I was beyond simple nutrient recovery to continue to extend my run all that much further. Having run through almost 11km, I cooled down through most of the last kilometer.

As exhausting as the run was, happiness was easy to find as I was able to push my distance boundary to 12.2km, achieved a new personal best for 5km, and the most important for me was being able to keep a 7:02 per kilometer pace through 9.5km before it dropped off from not having planned for in-run nutrition.

I do have some questions though:

  1. What should one eat to keep nutrition levels up while running?
  2. Is water the best thing to bring to stay hydrated or is there something better?
  3. What is the threshold distance for runs before planning for in-run nutrition? In other words, don’t run further than “x” without something to eat and drink along…
  4. When on long runs, when should one begin taking in nutrition to maintain performance?

Keep the wind at your back!

S

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Happy New Year!

Posted on January 1, 2012 by Scott Weidig


Thank you all, Welcome 2012! It’s going to be a great year!

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Food Cravings and Hunger

Posted on December 29, 2011 by Scott Weidig

Ben & Jerry's - Yummy!

Now that I am working out regularly, I am really quite aware when I am hungry, but what is new is an awareness of being so hungry that I think my body is feels like it is actually drawing energy right from my muscle tissue. It is hard to put this into words really, but it is beyond just weariness or simple stomach growling… it actually feels like my body is consuming itself from inside just to keep my body parts going. If you have ever hear the term gnawing hunger, that might come close to describing the feeling. It is tolerable in the short-term, but not really a pleasant feeling. Fortunately, I try hard to eat regularly so it is also something that I have only “felt” a couple of times in the past 6 weeks. Unfortunately, the most recent time it occurred was late last night AFTER what I had eaten MORE that I felt necessary.

Let me explain a bit more. The boys needed to run off some “closed up too long in the house” energy so I took them to a couple of McDonald’s Playland locations. I definitely did NOT want to eat McDonald’s (sorry MickyD’s) so I had planned to get a sandwich from Panera on the way. Unfortunately, no Panera’s were close, but because we were going to be moving to a second Playland, I thought that I could make it just fine… I was wrong… I as my hunger grew, I NEEDED something, so I ate most of a grilled chicken sandwich (cheese and lettuce only) – Noah ate the rest – and a water… Then as we were moving to the second Playland, I DID stop at Panera and grab an Italian combo sandwich for “a snack and dinner”. (I knew we were going to be at the Playland for a bit…) I ate the entire sandwich shortly after arriving…

5 hours later, the boys were STILL not tired, but we headed home arriving about 9pm. When I got home, I knew I was hungry again, but I needed to get the boys to bed and then I needed to head to the grocery store to pick up a few things… That is when the cravings hit… Actually, on the way home the cravings hit… I WANTED a brownie batter concrete mixer from Culvers. Thankfully, there was not a convenient Culver’s on the way because I NEEDED a concrete mixer… Making it home without getting one was a success, but as I mentioned I was very hungry by now. I got the boys into bed and headed to the store all the while considering going 10 minutes out of my way to run through our neighborhood Culver’s. As I was weighing what to do, suddenly I became bone weary… not tired, but I felt drained and knew I needed protein. Then, I wanted to stop at Wendy’s for a burger, AND still head to Culver’s, but I could justify it by getting only a single (cheese and lettuce only), nothing to drink, no fries, then I could still get to Culver’s before heading to the grocery store. What was I thinking?!

Fortunately, I came to my senses, and did NOT go to Wendy’s or Culvers. However, now I was at a grocery store surrounded by food and I was bone weary with hunger. I knew I needed something to eat as quickly as possible as my body was now suffering just to keep me going. I wanted cheesecake, Oreos, chips and dip, anything with sour cream… I wanted pre-made chicken kiev and cordon blue… I wanted pizza and lunch meat… But, I stuck to my list and only my list. Well, with one exception… Ben & Jerry’s Chocolate Brownie Fudge ice cream… This was something I felt I could indulge in (and satisfy that Culver’s craving), but keep under control.

Drgging myself from the store with my entire body now aching with hunger, I drove back home and made an OK dinnerish snack… not the best, but much better than Wendy’s topped off by a Culver’s concrete mixer. I did eat the Ben & Jerry’s ice cream, but only about 5 spoonfuls to get some brownie and a bit of sugary chocolate to take the edge off. :0)

The best part was that immediately my body felt better, all of the weariness gone, and my head was clear. I am also happy that I could stick with what I knew to be better choices in the face of easy choices especially because of how hungry my body was… I know that this will happen to me again. How do you handle cravings? Do you eat on a schedule to avoid them? How do you stay on track opposed to giving in to easy?

 

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Being Afraid and Fitness Goals

Posted on December 28, 2011 by Scott Weidig

Having and Meeting Goals

I weighed myself today, and I FINALLY broke through my 240lb barrier!  Woohoo!!! That 240 mark was one that has eluded my for a very long time.  I know it was basically a mental barrier, but as you can see from the image above, I have been afraid of weighing myself for the past few weeks because I was concerned that I would not have been able to get under that 240 mark. There are a couple of reasons for this concern. First, the last time I tried, I got to 240.6lbs and then GAINED 3 pounds… The second time I tried, I did not lose anything that week or two… Second, I wanted to take my runs to the next level of actually being able to run the entire way so I started a coaching program through Nike+ that builds up to a 5K. If/when I can run a 5K, I plan on moving onto a 10K etc. However, through that program, I am currently running LESS than I was walk/running… a LOT less. Where I was moving for 5-7 miles every day, I am now only doing measured runs per the program… 1.6km then 3.2km then 1.6km with “rest days” in-between…

Honestly, it makes me feel like I am really not doing much of anything… but while I am more sedentary, my body is still moving and running – well at least my metabolism is ;0) and that is a great thing! so after 24 days, I hit the scale and discovered that I had lost 5.8lbs in 3.4 weeks or on average just about 1.8lbs per week!  Right on plan for me actually! This is awesome! Now, I get to plan and hit my reward of zip lining as well!!!

SO, what did it take for me to start seeing success with weight loss and fitness.

  • First, a very supportive and wonderful wife and family. without them being flexible and understanding about me taking time for myself, and for being ok with me eating at different times, or even different things than they were was crucial for me. More on that in a future post.
  • Second, my willingness to put aside the preconceived notions I had about exercise and “not doing enough” (again a future post)
  • Third, a way to track what I was eating and (hopefully) losing. (Loseit.com – App)
  • Fourth, a way to see progress – more than a calendar entry – that I was actually exercising, how long, and what calories I was burning for all of that effort. (Nike+ GPS App)

I know that the cliché of “New Years Resolution” is going to come up in 4 days or less, but what are you doing about things NOW? Why wait for the new year when you have everything you want and desire to get started right this minute? You CAN do anything that you want to so make this what you want!

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It’s Christmas and I got New Go-GO Boots!

Posted on December 25, 2011 by Scott Weidig

My Christmas Asics


What a wonderful present from my family! Since I started my workouts, I have been walking and running in shoes that were about 2 years old. Granted that I had not done too much in them before, but in the 118km that I have run in them since November 1st, I pretty much have permanent toe indents in the bottom of the shoes. It really was time for a new pair, but I am sure you know the drill… One of two things typically happens… You go and buy what you need to work out BEFORE you begin working out to “give yourself incentive” or you wait until you know you are going to “stick with exercise” before you make the purchase you have known you needed a few months back.
 
Unfortunately, too often with either case, many of us simply either never start the workout or once we get the new item, we never work out again… Ahhh… human nature for sedentary activities… Well, I am here to say this will be the most useful present I have received (since last years iPad ;0).  Trying them out today for my “too short run” they were excellent. I also want to thank Sioux Johanssen for lending her advice and expertise in running shoes to my darling Trish.  The Asics were a pleasure to run in today. All squishy and comfy. 
 
I wrote the other day about “hurts”, and one that I mentioned but didn’t expound upon was the pain I have been having in the arch of my left foot.  I did not go that far today because I decided to try to leverage the a Nike+ Coaching (nikerunning.com) 5K running prep and the first run is only 1.6km. However, I did not experience any pain in my foot today. Yeah!
 
More tomorrow – plus I plan on writing about Nike+ and nikerunning.com.

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Holiday Dilemma

Posted on December 25, 2011 by Scott Weidig

Christmas Eve Run

The last couple of days, I have been faced with a dilemma… To run or not to run… With the holidays it is very easy to justify not exercising. I know, I have done it often enough. It is also easy to eat with abandon “because it is only one day… Or because it is ‘name your holiday here’…” Personally, I also feel guilt for leaving my family for 40 minutes to an hour and a half to, in essence, take time for myself. I am ok with hedging on eating a bit too much, but taking time away from my family I really do not like to do.

That said, thinking about it, the biggest reason that I am working so hard to get healthier is so that I can be with my family for the long term. Simple or selfish rationalization? Maybe, but I also feel guilty letting myself down by not exercising to keep on meeting the goals that I set for myself. Do you feel similarly? Are there other emotions or setbacks you face because of the holidays? Some guilty pleasure perhaps that only comes this one time of the year?

So, how did it go yesterday (Christmas Eve)? I got up a bit late, and then we all began rushing to get ready to head off to my wife’s side of the family gathering… As I was doing chores, and getting things set I was watching the time tick away on my chance at running. However, my wonderful wife Trish told me to go for a my run while she was gave the boys a bath :0) She’s wonderful. Instead of just “going for a run”, I set up my Nike+ app to track a 10k walk/run (I have not built up to running a full 10k yet). 1:13 later, I arrived back home with 40 minutes to get ready to to head off to her family party. While I was a bit tired, I felt great for getting in my run. Were you able to get your exercise in during the holidays? I got new running shoes for Christmas… time to go break those in ;0)

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Helping the “Hurty” Knee

Posted on December 24, 2011 by Scott Weidig

Mueller Knee Brace

Welcome to Manual Miles: One man’s journey around and around and around his block… I plan on having a more detailed post giving the background on the creation of this blog, but for this inaugural post, I want to talk about my hurty knee… A little background. I am 43 and have been running, well walking and running to be accurate, for about 7 weeks.  In that time I have covered 66.49 miles and lost approximately 20lbs :0) However, throughout this time, I have also been developing little injuries and “hurts” on quite a bit of my body.  The two that have been the most bothersome have been a pain on the inside of my lower leg just below my knee and right in the arch of my foot.

After the second week of walking, (very fast walking) I developed a tender spot on the inside of my left leg just below my knee. It is not a ligament issue, but a tendon issue I believe. Massage and pressure relieve the pain for a while as does not walking / running for a few days.  However, I want to run to continue to lower my weight ad exercise to keep up with my two young sons… Well there it is, stopping is out. So, what is going on with my “lower patella”?, leg under my knee?

Here is where my knee hurts...

The place that hurts when I run? Frankly, I have no idea, but what I am looking for is relief really.  Right now, I am not really concerned about form, (although maybe I should be) but about trying to resolve the pain on the inside of my knee / leg just below my kneecap. Overall, it feels like a strain, but I cannot imagine a tendon being there. That said, my un-scientific knowledge had me thinking that if I only had a band there pressing in on that spot when I was running, things would feel better…

Now to take action on this thought.  Today during my run, I stopped at a local Walgreens about a mile and a half into the run and took a look in the “bandage” section. Low and behold, there was exactly the contraption I was looking for. The Mueller Jumpers Knee Brace.  Overall, it is a simple neoprene wrap that has a pocket for a small rubber tube that applies the pressure on the “hurty” (scientific I know) area under my knee. I continued on with my run finishing 4.62 miles with almost all of the typical knee pain not present. A happy and cheap success. The real test will be tomorrow when I plan on walk/running through a 10k (I hope).

I’ll let you know how it goes.

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