18 miles

Finally made the run last night – in the rain. I originally scheduled it for last Sunday but the weather forecast was a bit discouraging, 95 and humid, as a result I’d thought I’d err on the side of caution. As it turned out the temp was actually around 85 and I would have made the run except that I wasn’t prepared mentally.
The run itself started out well, except for the rain and the fact that the pullover I used wasn’t at all waterproof (oops). The first 6 miles went fairly well but after about 8 I was starting to drag a bit and after 10 my knees were hurting. I must admit that there were many times that I was challenged to cut the run short or just walk the remainder but I persevered by putting it down as a test of will (of course it helped that walking actually made my knees hurt more and I just wanted to get out of the rain and running was faster).I used a 4 minute run 1 minute walk interval and only lost ½ pound over the run due to good hydration.

Joe Callahan

Last week I lost a good friend, Joe Callahan. I first met Joe 2 years ago when a trainer friend sent him over to me because of some arm pain he was having. After that first meeting I got to know him better and talked and trained with him at Cardinal fitness many times over the past two years. I regularly scheduled my workouts (when I could) to coincide with the times he was in the gym – he was great to talk to and I always learned something new whenever I saw him. He had a way of getting the most out of you in the gym.

Joe trained a number of other guys at the gym and as a testament to his knowledge and coaching you can see him coaching Devon McCord at the APA meet this spring when Devon set a new Illinois state Deadlift record.


Joe was always an inspiration to me with his dedication to training and his approach to life.

Joseph J. Callahan
July 31, 1944 - July 30, 2007

Starting a Running Program

So far I'm currently on track with my milage for the marathon - I'm set to run 18 miles this Sunday (hope it stays cool that day).

For those of you who aren't currently running but would like to start I've put together a general outline on getting started as well as some links to helpfull sources on how to start running.

If you aren’t currently engaged in some form of exercise get yourself checked out to be certain that it is safe for you to exercise (see your family doctor or Chiropractor).

Get a good pair of running shoes, I posted a basic guide to choosing running shoes on July 2nd.

• If you have not run for a long time it is best to start out with walking.
  Start with a time you can walk without trouble, whether it is 5 or 30 minutes (if 30 minutes is easy then you’ll want to progress to adding in some actual running).
• Walk 5 days a week, if you are able to.
• When you add in running start with running about 1 minute followed by a 4 minute walk.
• Start easy and work your way up.

A few good programs for beginner runners are listed below

http://www.jeffgalloway.com/training/beginners.html

http://www.runnersworld.com/article/0,7120,s6-238-261--9397-0,00.html

http://www.trainingpeaks.com/hal/#HalHigdon

I personally find it motivating to have a goal for training, in the case of running a race. My goal is usually to beat or meet previous times or in the case of the marathon to actually complete the race.

If you are currently in good health a good goal is the Plainfield, Harvest 5k Run/Walk: http://www.plainfieldharvest5k.com/helix/index.php