Dreadmill Interval Training?

I'm sick-as-the-proverbial-dog.. so I haven't run since Monday night. Feel like a slug, but that hasn't stopped me from snacking! Finally broke down and started myself on some antibiotics. I need to shake this, so I can get back to running! I gotta get outside and run tomorrow.

So, my super-duper wife is training for the SF marathon, and CIM (Sacramento). She's on a training program and has yet to do any of the intervals, because we/she can not find time to get to a track. (I know, sounds lame). Anyways, she usually goes to the gym early, like 4:30am. Can she do these intervals on the treadmill? Seems like it would actually be easier. The program she is on lists specific distances at specific paces, (eg. 1600M at 7:39 pace, 400M RI, 1200M at 7:30, etc..). I heard people say treadmills are easier than streets or trails, so it's cheating unless you do it at an incline of at least, what? 2-5 degrees?

I think she's 4 or 5 weeks into the program, and hasn't done any hills or repeats, yet!

Starting to get nervous about those SF hills!

Back on Track

Been so busy with a new project at work, so have not been able to post in a few days. But, I've still been running and tracking my diet. I've realized that my geeky nature must really enjoy tracking data.. of any kind. (I run home faster down the final stretch, just to get my Garmin data uploaded!) I've also become just slightly obsessed with tracking my diet on FatSecret. I fudged my RDI (Rec Daily Intake) downward by switching to "Low Active" to bring my RDI down some. 3100 KCal RDI just seemed too high. So long as I'm not weak-and-dizzy, I figure I'm not being too malnourished at an RDI of 2700. Tracking on FatSecret & Calorie Counter has really helped me focus on food choices, and portion control. AND, I weighed-in a bit early, on Saturday morning: 242.4lbs, down 4.8lbs in 5 days?! Are you frickin' kiddin' me? I had to recheck it 3 times. Feel good about that! I'm attributing this to the running and especially the Calorie Counter on my Droid phone. My latest data quest is to now attack the Calorie Breakdown. The recommended "runner's diet" should have about 50% carbs, 25% fats and proteins (does that sound right?). I am APPALLED at my breakdown! While trying to make semi-sensible diet choices and keep it all under 2700 KCal, I seem to be parked at a low protein content, sometimes as low as 15%.. meaning some days, my carb/fat is over 40% each!! Years back, I did Atikins and lost almost 20lbs. I can cut out carbs if I want to.. but I'm surprised at the fat content in everything and how easy it is for fat to sneak into my diet in the most unexpected places. Example, I felt like I ate like a pig yesterday, 48% carbs, 37% fats, ugh, gross.. and I hadn't run since Friday morning. I needed to RUN!!!

My gluttony from yesterday:

So.. my motivation was really sagging last night. But, it's supposed to rain the next few days, and work is only getting crazier this week. So, I forced myself to do some night running (plus my wife said "go run!"). It ended up being nice.. cool evening, quiet, nice shadow running companion. AND.. I took exactly 1 minute off my 10K time from the Seal Beach 10K, finishing my 10K run in 1:29.10
(Whoo Hoo!! does that count as a new PR?)

ALSO, I started to have a few (brief) moments were I actually felt like a 'runner', not some fat guy huffing-n-puffing. I experimented a bit with my running style, like running more upright, with compact arms, and cushioning my impact at a slightly slower/longer stride. Still not running continuously for much more than 3/8-to-half a mile at a stretch.. but I think I'm getting better (slowly). Probably haven't hit that elusive "runner's high" I keep hearing about. I'm a bit worried that lots of the running training programs seem to suggest a running base where I can run continuously for at least 30 minutes. I feel like I'm a ways off from that yet.. still doing the run-walk thing for now. I don't really have a set strategy yet.. should I? I'm just trying to run 10K a week as my long run, and improve my time and overall performance each time.

Today, I feel great.. so, I'm glad I forced myself to go run last night. I'm re-encouraged and re-energized to keep going. I have about 7 weeks until my next 10K, the Wrigley River Run in Long Beach.

Staggering!!

Here's my big problem. Wow.. 3 birthday parties in 2 days (2 of the parties were for me, but still!)

As much as it's a PITA (Pain-In-The-Ass).. The Running Fat Guy is right. I need to keep track of this!

     My Big Fat Birthday!!! >>>

Birthday Run: The Seal Beach 10K

Did not feel particularly strong, right from the start of the race. My left knee and right hip started buggin' me, but I kept with my plan to run/walk to keep my heartrate in the 140s-155 range. But, it seemed like my legs just didn't want to run for much more than a minute or at most 90-sec. Despite feeling like I wasn't running that great, in the end I managed to take about 30sec off my best pace. So afterwards, I felt pretty good. Finished the 10K in 1:30.10. The 10K was encouraging, and a great start to what would end up being a weekend of caloric excess! Right after the 10K.. a birthday brunch at my house, with cake of course. More great food and another CAKE today (I don't even like cake usually!). Oh well.. birthday is over now. Time to get back to sensible eating, and I have to hit the miles this week. I'm also tinkering with Calorie Counter for the Droid, by FatSecret. If I can figure it out, I'll try to post some screenshots of my weekend decadence. Pretty interesting program and interface. Somehow, for "Moderately Active", and "reasonable weight loss", it has calculated by RDI (Rec Daily Intake) at around 3100.. which seems staggeringly huge. Dreading my Monday AM weigh-in tomorrow.. Cake sucks!

Competition?

Here's my competition today. Saw this fierce lil' guy on my way in to work this morning. Made a strong move and passed him, despite my very sore left knee.

Glad it's rainy, because I really can't run today. I did 6.5mi yesterday, mostly brisk walk, with some short runs. Right from the start, my right shin and left knee were making me hate running again. Iced the knee, but it feels a bit wobbly and hurts enough to limp. Lower medial (inner) side of patella, I figure typical patello-femoral pain (runner knee)? I prob need to rest it, but I have to walk and stand a lot next few days. Would a neoprene wrap help any? What do you guys do?