Cowtown 5k - Goal Attained!
The Neumen Show #011
- Workout Update
- Discussion about establishing a good base
- Featured Song: Every Other Day by Polaradio
- My trip to North Carolina
The Neumen Show #010
- Workout Update
- The Family 5k Challenge
- I seem to talk a lot about my Nike+, not sure why...brainwashed I guess
- Featured Song: Free by Polaradio
August - What a great month!
- 12 runs totaling 42.5 miles
- 8 rides totaling 74.4 miles
- 6 walks totaling 7.8 miles
- weight still 208, lol (how can that be?)
New Art Work!
Update for week ending 8/22/09
- 11.07 miles running
- 20.01 miles biking
- Weight 208 lbs.
The Neumen Show #009
- Catching up on what's going on...
- Introduction to Hellasound.com - Use the coupon code NEUMENSHOW for a $1 discount.
- Featured Music - US Royalty song titled Every Summer
WOW, Where does the time go?
As I have shared, I was extremely busy with work. the storm has subsided and now I can get back to a somewhat regular life and schedule.
I only got 3 runs in for the month of June, that is pathetic! July was a better and more consistant month. I look forward to August as a steady training month. I will end the month with a 5k race (Race for the Arts) on Friday, August 28 in Sacramento.
I am looking forward to getting back into doing the podcast and catching up with everyone.
talk to you soon,
Brad
The Neumen Show #008
On this weeks show -
- Workout Update
- Featured Song: Walk Away - The Smith Brothers
Intro and Exit: ELO - Mr. Blue Sky
General Information:
Email: neumenshow@gmail.com
Website: theneumenshow.blogspot.com
Some of the music provided on this podcast is from the Podshow Podsafe Music Network. Check it out at music.podshow.com
YTD TRAINING SUMMARY
Just for fun, I thought I would look at my YTD summary of my workouts. I was surprised at the numbers. I had not really looked at them since the beginning of March.
As I am currently cycling due to my iliotibial band injury, I thought I would include that information too. So, below is my summary for the first 4 months of the year.
YTD Workout Summary:
Running:
# of Runs: 62
Total Miles: 171.7
Total Time: 36:26:02
Ave Pace: 12:44 min/mi
Ave # Runs: 3.4/week
Ave Dist: 2.76 mi/run
Total Cals: 9004
Cycling
# of rides: 4
Total Miles: 33.3
Total Time: 02:30:42
Ave Pace: 4:31 min/mi or 13.3 MPH
Ave Dist: 8.3 mi/ride
Total Cals: 2028
I am pleasantly surprised by these numbers and feel pretty good about things in general.
Brad
Letter to Ian
Dear Ian,
This email is to explain my comment "at my age" on Twitter and will be emailed as a post to my blog to hopefully encourage others that are "at my age" and struggling to get into shape.
As I write this, you are on another continent relaxing, hopefully. Somehow, our paths have crossed and I am appreciative of that. I don't believe in accidents, so, we will see where this takes us all...It is amazing how technology has allowed people to connect and share their experiences.
Our exchange last night made me realize that while we exchange greetings, we really do not know each other. So this email is an attempt to share with you a little about me.
I am 49 years old and live in California. I weighed 176 lbs when I got married at the age of 27 (22 years ago). Over the years, I would like to think that my job and having a family kept me from exercising. Which of course is not the fact, it just made it more challenging and I chose not to do it. During the last 22 years, my weight steadily increased to 225 lbs, I started taking blood pressure medicine, and overall felt lethargic. While to some that might not seem like a lot, it made me uncomfortable.
Last November after coming home from a business trip, I looked at myself in the mirror and decided enough was enough. I didn't like the way I looked, I didn't like the way I felt, and I didn't like the example I was setting for my children. Thus, the start of this journey called Running & Fitness.
In January, I started running...well, that's an overstatement...I started walking. I couldn't run the length of a city block. I thought, "How pathetic is that?" So, starting from what I call a fitness level of ZERO, I started exercising. The first two months went very well, with some flaring of shin splints. I logged 100 miles. Then I got sick while traveling which set me back most the month of March. I recovered and started back with my training. Feeling that I might have started out too aggressively, I reduced my running back to 3 times a week. My first race was the Sacramento Zoo Zoom on April 19. I ran a 5K @ 30:25 at a weight of 210 lbs. I feel good about that time and feel like I have accomplished something to date.
Since the race, I have been having trouble with my iliotibial band (ITB); the fascia that runs from the hip to the knee (got that from the internet). So, another set back. I am now cycling, doing leg strength exercises, and stretching while I recover to keep my conditioning going. This has been very discouraging. I feel like it is 2 steps forward, 1 step back. I just want to go forward…I am reminded of something I heard on Kelownagurl's podcast, "road blocks are simply a test of your commitment to your goal."
With all this said, I will now explain why I said "at my age". Simply put, my mind does not believe that I am 49, but the body says differently. While I had very good aspirations for this year, I am learning that I need to temper my mind to accommodate my body to assure long term success. I am not in my mid 20's or 30's any more. While the set backs are discouraging and frustrating, I remind myself that slow, steady training will get me to my goal. Chris Russell (cyktrussell) has been encouraging me to get a good base of 3 - 5 mile runs 3 times a week. While I heard and understood what he was saying, I still wanted to hang with the big dogs. This last injury has made it very clear that I need to do as he recommended and also follow the 10% rule for adding distance. The goal is to run in 2010 and beyond, not just the next few months. I have had a paradigm shift in my thinking to be more conservative in my training. If I am at 2 mile base now, and add 10% every other week, I could be doing 10 mile runs by the end of the year. I am ok with that. My goal is to have a base of 5 miles 3 times a week on January 1, 2010. My mind says I can do more than that, but, I do not want to risk my body to injury.
As I talk with all the great people and athletes on Twitter, I do not always think about the days, months, and years of training and conditioning that they all have done to get where they are today. It is not by accident that they run 5k, 10k, 1/2 & full marathons. It is from the long term commitment to their sport and health that have allowed them to continually exert the effort required to finish the race.
I wish you the best in your runs and hopefully, one day, we will have the opportunity to meet.
Your Friend,
Brad (aka: Neumen)
iliotibial band - Stretch It!
I have had pain on the outside of my right knee for a a couple weeks, with the feeling that my knee might buckel. Since my race and post race run, on Apr 19 and 22 respectively, I've had pain in the knee that spread to my hip. As a result, I have been cycling to maintain some type of fitness level.
There are many ways to treat this. Stretching and strength exercises are required. Below is a link to one stretch that does not require a foam roller.
http://www.fitsugar.com/675120
Dont take this type of injury lightly. Take a rest, cross train, and get back at it! Prevention is the best medicine.
Have a Great Week,
Brad
The Neumen Show #007
- A general workout update
- The slope of that hill (80 ft vertical in .3 miles)
- Meeting the neighbors through a tragic situation
- MUST HEAR PODCAST - Phedippidations EPI 182
- Cut some slack to others
- Family humor
Please make sure the ones you love know you love them!
Show Grace to others...
Have a great week
BradThe Neumen Show #006
This week is a hodge podge of recordings.
I apologize for the quality, I am not in my normal studio to do the final mixing.
Hope you have a great week.
Music:
Art of Gardens - Dan-O
Johnny Nobody - Barry McCabe
Let Love Come Down - Heather Sullivan
Music on this podcast provided by Podsafeaudio.com
Sacramento Zoo Zoom Results
We walked around, met Greg Chance (what a nice guy!), and soaked in the atmosphere. One last stop at the port-a-potty and we stretched out a little. 10 minutes before the start, I pulled out my iPod. I plugged in my head phones, started to create a custom distance workout for 3.1 miles so i could hear the program tell me when i hit each mile. I started programing and received...a message saying that the receiver (the white thing that goes into the bottom of the iPod) needed to be attached. [MISTAKE #1] OH NO! It was in the car...how was I going to pace myself?
4 miles in 47:21
I need to find an alternate 4 mile route. the first part is on sidewalks with driveways. It killed the ankles. I will research this for Thursdays run.
Last Week in review...
4/5 - 2.87 miles
4/7 - 3.17 miles
4/10 - 4.01 miles
Weigh In on 4/12: 210 lbs.
this weeks weigh in I knew was going to be a challenge due to too much fatty foods this last week. But all in all, not as bad as I thought.
I have switched from the C25k Training to the 5k training plan on the Nike+ website. I started the program last week and in the process of week 2. Week 2 consists of three runs; 3, 4, and 4 mile with one day break in between. My runs this week are on Sunday (yesterday), Tuesday, and Thursday.
I did yesterdays run as a 5k and completed it in 30:15. During the run I took two short recovery walks. I feel confident that I can complete the Sacramento Zoo Zoom 5k in under 30 minutes next Sunday.
Hope you have a great week.
Brad
Spring cleaning uncovers vintage t-shirts
I found a 1993 and 1994 never worn Bay to Breakers shirts. The last race I ran was 1994 Bay to Breakers. So, when I run it again this May, it will have been 15 years since my the last race I ran.
It was great to find the shirts and a reminder that the years can slip by faster than we realize. Let's make this week the best week ever!
Get out and have a good workout and some fun.
Have a great week.
Brad
Spring Break: ahhh some time off
We went for a run went for a run together yesterday and Iwas worried that they wouldn't be able to keep up with me. Boy was I wrong. lol, they smoked my in our three mile run. I keep forgetting that I am in my late forties. The body keeps reminding me. Alas, we all finished the three mile workout with me making sure there was no one left behind ;)
Brad
Monthly Race Plan
I am still tracking to the C25K training. I am finishing week 6. 3 weeks to go and I am looking at planning out the rest of the year.
I found a local race series on the Sacramento Fleet Feet website:
Buzz Oates RunSac Race Series
I missed the first 3 runs of the series. Looking at the remainder of the year, I am going to try and track to these races. My goal is to finsh all the remaining races and do the Cowtown 1/2 marathon on October 4 .
Is that too ambitious? It looks doable. Most of the next races are 5K and 10K leading up to a 10 mile run in September, then the 1/2 marathon on Oct 4.
FREE NIKE+ Workout
The Neumen Show #005
- Some old and new audio.
- Meeting Chris Russell
- Some Audio from Indonesia - Link to Pics
- Featured Song: Porter Block - Second Wind
- New Shoes are all THAT!
Intro and Exit: JJ Cale & Eric Clapton - Dead End Road
General Information:
Email: neumenshow@gmail.com
Website: theneumenshow.blogspot.com
Some of the music provided on this podcast is from the Podshow Podsafe Music Network. Check it out at music.podshow.com
A Food Blog worth looking at...
Big Bold Beautiful Food!
It looks like it might be worth looking at.
Brad
Workout Update 3.24.09
It has been awhile since my last post. It's time to get everything back on track and start posting again.
Last week I ran twice for a total of 6.5 miles.
During one of the runs, I ran and timed a 5K. I finish in 29:33. That was very encouraging for me.
I weighed in Sunday at 208 lbs. This is the least i have weighed in a few years. my goal is to get below 200. I think this will not be a problem. I hope to get there by May 1, 2009.
On March 17, I had the pleasure of meeting Chris Russell and running with him in Golden Gate Park. Chris is a great guy and inspirational. I hope to get to know him more over the coming years. He was very patient while running with me as he in much better shape and condition than me.
I hope that you have a great week.
Brad
Weekly Summary
returns to the hotel, and constantly moving from city to city has
limited my time to run.
Total miles for the week was ~12. I ran last night at 10:30 pm after
checking into the hotel. I ran about 2.5 miles before the gym closed.
I'm not sure what did when turning off my ipod, but I lost my
workout. Arrrrrggg!
No weight loss this week. I really didn't expect to lose any. My
goal is simply not to gain any weight on this trip. Once I return, I
will concentrate on diet again.
I have 4 more miles to log by Tuesday to hit my goal of 100 miles by March 3.
Have great week!
Brad
--
Sent from my mobile device
Indonesia's National Monument
The flame at the top is layered with 360 kgs of gold.
That is equal to 793.6 lbs, or 12,699 ozs. With gold at $970 and oz., the value is ~$12,300,000.
Living on Blackberry
slow or non-existent.
I'm glad I have my blackberry to stay connected to my world.
Brad
--
Sent from my mobile device
Weekly Summary
my new found commitment to running and fitness.
Total miles last week: 13
Weight: 211 lbs. No change
This week, I am on week 5 of the Couch to 5k training program. It
consists of a different running program each day as opposed th prior
weeks where each workout was the same.
Each day starts with a 5 minute brisk warm up walk.
Day 1) 3 x 5 min run / 3 min walk
Day 2) 2 x 8 min run / 5 min walk
Day 3) 1 long 20 min run, no waks
Cool down.
I am really looking forward to this weeks workout!
Brad
--
Sent from my mobile device
On the road again...
After 28 straight hours of travel, I am in Magelang, Central Java,
Indonesia. I am staying at the Losari Coffee Plantation because of
it's close proximity to where work is to be conducted. The is a
working coffee plantation that was made into a resort. It is traquil
and very beautiful. This is one of those rare finds as a business
traveler and one that I definately would like to share family and
friends.
www.losaricoffeeplantation.com
About an hour from here is Borobudur, the world's largest Buddist
temple. I have been here many times and haven't visited due to time
restrictions. My hope is to visit it on this trip.
It is 4:19 am and the morning prayers have started. They are
amplified over load speakers for the community to participate. My
first time here the prayers took my by surprise. Now I have come to
enjoy hearing them and use the time for my own quiet time.
It has been raining since I arrived. My hope is to get out for a run
this morning. I may have to get out and run regardless of the
weather. I have to ask myself, "what would Chris Russull do?"
I plan to post pics in the next day or two.
Have a Great week!
Brad
--
Sent from my mobile device
5 mile workout this morning
Dist: 5.15 mi
Time: 1:00'22"
Pace: 11:42 mi/min.
I ran 1.25 miles without stopping! woohoo.
It seems that after about two miles that everything kind loosens up and starts really felling good. Not sure why that is. But I'll take it.
Have a great week! I will post Pics from the road.
Progress Update
This shouldnt be a problem. However, I leave tomorrow for a 2 week trip to Asia. This will throw my schedule off a bit. But I think i can stay on track.
Runner's Round Table
You can download and listen to the show from THIS LINK.
It was a great time and I hope to participate again sometime.
The Neumen Show #002
I don't belong here...
In this weeks short podcast you’ll hear about…
- Workout progress for this week
- Nike+ sensor was replacement
- Podcast Recommendation - http://coverville.com/
- Music by Greg Johnson - Save yourself
- Tech Corner
- Special thanks for inspiration to:
Originally posted January 31st, 2009. Reposted due to hosting changes.
The Neumen Show #001
A podcast for beginning runners, by a beginning runner.
This podcast is the tale of a guy in his late 40’s that is training to run.
This show is a real work in progress. I wanted to get it started to capture what I am experiencing.
Show Notes:
§ Intro to who I am and what I am doing
§ Couch to 5K - Robert Ullrey
§ Nike+ Sensor on the fritz
§ Floppy Feet, it get’s better
Originally posted January 28th, 2009. Reposted due to hosting service changes.
Twitter St Patricks Day 5k and 10k run
Week 6 Summary
Dist: 13.09 miles for the week.
Ave Pace: 14'03"
Weight: 211 lbs. (-3 lbs)
I'll take it! While my pace was a little slower due to walking more, I did lose three pounds. I am looking forward to getting under 210 lbs. I haven't been there in years. Then on to 200!
This week I start week 4 of the Couch to 5k program. I am using the "Podcasts for Running" series created by Robert Ullery. This weeks workout consists of 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. The workout consists of jogging and walking for a total of about 18 minutes.
To make the workout longer, create a playlist in iTunes and add music in front or behind the workout. Or, double the workout!
I have run ~80 miles since I started working out. I hope to hit 100 by my 49th birthday is a few weeks.
I hope you all have a wonderful week,
Brad
The Neumen Show #004
Or EEW! That's what it takes?
- Work out update - distance, diet, & weight (YIKES!)
- Measuring the slope of the hill that is kicking my butt!
- Energy, Effort, and Will
- Music by the Adam Woodall Band - Runaway.
- Trilogy Running - what's with the name when it's really just couples running?
- Rss feed change in itunes. Double posting until I know the switch is made.
- Kelownagurl Tris Podcast,
- Chris russell - Run Run LIVE,
- Nigel - Running from the Reaper Podcast,
- Trilogy Running Podcast.
General Information:
Email: neumenshow@gmail.comWebsite: theneumenshow.blogspot.com
Nike+: neumen
Buckeye: Axiom
Some of the music provided tonight from the PodShow Podsafe Music Network. Check it out at 'music.podshow.com'
Hickory, North Carolina
The people are great here. Very friendly and hospitable.
Got my next podcast half complete. I need to listen to audio file. I think I yelled at Chris Russel...
Week 5 Summary
Dist: 17.11 miles
Ave Pace: 12'49"
Weight: 214 lbs.
I didnt lose any weight due to too much in take. I am traveling this week and will need to watch the diet in order to maintain or reduce weight.
Have a great week,
Brad
The Neumen Show #003
In this episode you’ll hear:
- A little about California politics
- Music from Black Lab – See the Sun
- My struggle with diet, love that candy!
- More ipod challenges.
Some of the music provided tonight from the PodShow Podsafe Music Network. Check it out at 'music.podshow.com'
Have a great week!
Marketing People, Sheesh!!!
So, I am in the market looking at the instant oatmeal. I usually buy the reduced sugar Quaker Oats. To my surprise, I noticed a new product from Quaker; Weight Control Oatmeal. So, like a good consumer, I check out the stats. The low sugar was 120 calories and the weight control had 160 calories. I guess that eating more will help control your weight, not lose it.
Great run this morning!
There was fog and chill in the outside air. The run felt great. I am working out the aches and pains of getting back into shape.
Dist: 3.00 miles
Time: 38'45"
Pace: 12:52
Race for the Cure - May 9, 2009
I will run it with my family and a friend. My goal is to do it in under 30 mintues.
Finished week one of Couch to 5k. I will start the week 2 workouts tomorrow morning.
Exchanged my Nike+ sensor without much problem at the Apple retail store.
Working on podcast episode #2. Should have it posted tomorrow.
Have a great weekend!