Edward Southwick All Rights Reservedpril 17) Starting interval training running schedule from new coach (eight 300 meter runs on UNLV track)
Note: see the past 2 months training below including info about my new coach (who is also running for a world record in the 45 year old plus woman's age group).
(Feb. 21) I haven't posted any videos for about a week now mostly because I slightly pulled my left calf muscle and then my right leg quad muscle. Fortunately both of them only required 3 days each to fully heal but it did slow me down this past week. Even so, I've continued doing most of my usual twice a week gym training and the 15 minute bicycling and walking a mile or two each day with a little jogging. And yesterday early afternoon my legs felt completely fine, so I went on the outdoor track at my condo and ran three 400 meters at 67 seconds, 65 and 66 seconds with about 5 minute rest between and then about 300 meters in 46 seconds. Not only did I feel fine but I felt I could have ran about an additional 200 meters at those speeds. So this, along with my almost half mile in 2:20 last week (4:40 minute mile pace) I should definitely be able to run under a 5:15 minute mile now and probably more like a 5:10 minute mile.
Feb. 23 Yesterday I didn't do any real training, but today I ran a 72 second 400 meter and 49.5 300 meter in the morning on the condo track, stretched and later ran several 400 meter runs on the treadmill at 5:24 minute pace, 4:52 pace, 4:40 minute pace and then ran 5:15 minute mile pace for .8 miles.
(Feb. 25) I felt the slight pull again in my right hamstring muscle but I was still able to do some training during the last 4 days with the bicycling and slower running. Yesterday, it again felt completely better and in the morning on the condo track I ran a 400 meter in 67 seconds, 300 in 47 seconds, stretched, and then ran the 1,400 meter plus track in 4:37 seconds which again should be equivalent to a 5:15 minute mile. And the great thing about today was that I did it all relatively early in the morning at 10 AM... and I definitely run about 10 or 15 seconds faster in the evening so I feel I can run a 5:10 if not 5:05 minute mile now if all the circumstances are good.
(April 7) Two days ago, on Sunday, April 5th, after communicating with 3 other potential coaches, I finally found a coach I think is good fit or me. She ran a 4:37 mile when she was younger and held some American records in the 800 meters etc. She is now 45 and is training to run a world record in the 45 year old women's category which times are just a little slower than the world records for the 60 year old men's age group. So it seems this will work very well having her coach me and also working out with her. I met with her at the UNLV track and trained on Sunday. She worked with me on various drills and then I did a timed 400 meter and 200 meter dash. There was a very strong head wind which made the times very slow (but without the wind, she said the 800 meter would have been about 2:30 minutes, and my 200 meter was 30 seconds, but just a minute or two after having exhausted myself on the 800 meter).. Still quite slow but not too bad for the limited training I've been doing lately and the tightness in my right leg. Then today, Tuesday, April 7th, we met at the track again. She had me jog for about 15 minutes and then I ran 8 series of 1 minute at a fairly quick pace and then 2 minutes of jogging (total of 24 minutes). Then I jogged with one of her runner friends for a warm down for about 10 minutes. So I got quite a few miles in today, which I'm not used to (more miles than I've run for many years), but it should start building a better base for me and to help avoid injuries.
May 4th Today, on my condo track, I again went out and ran a timed aprox. 700 meter, and also two 370 meters and 270 meters. I ran the 700 meters in just 1:54 minutes (probably equivalent to a 2:16 minute 800 meters) and I was less tired then when I ran it 2 days ago. Then 9 minutes later I ran the 370 meters in 56 seconds, and after 9 more minutes rest again in 58.8 seconds. Finally, after a 5 minute rest I ran the 270 meters in 45.5 seconds. So my times are going down very quickly and I'm definitely feeling better and better. Also, I'm recovering much quicker that my coach has been expecting.
May 6th I ran the same routine as the past 2 times. My times were almost exactly the same as 2 days ago... I had hoped to lower my times yet again, but I guess it was good to even be able to equal those times as running all out 3 workouts in a row is more than one should usually do.
May 9 Today, I went to the UNLV track and was going to run a timed 800 meters. After warming up etc. I still felt a little tight and sluggish but I started it. So I was only shooting for about a 2:19 minutes, but when I came across the first lap I realized I had ran it in just 64 seconds which was really too fast so although I started to slow it up a little during the next 100 meters I felt like I was going to be burnt out before finishing and just stopped there. I then rested about 5 minutes and ran four 300 meters with just over 3 minutes between each. My times were 48, 48, 47.5 and 49 seconds. So not too bad.
August 27, Thursday Well it's been a couple of weeks. I did have another slight pull in the back of my leg about 8 days ago that slowed my training down, but it was completely better 2 days ago when I did my usual workout at the gym and I kind of rested yesterday and today I walked and ran over 2 miles warming up on the treadmill and then ran 5 minute mile pace for .82 miles. This is the longest I've been able to do that for 18 years when I ran a 5 minute mile on the treadmill up in Provo, Utah. And it really didn't tax me that much this time either. I felt I could have maybe done .9 miles if I pushed really hard.
8/29 Yesterday I did my full gym/weight training etc. and this morning at 10 am I warmed up (aprox. 600 meter jogging, four 100s etc. and then ran the aprox. 370 meters 3 times with just about 3 minute rests between (63, 60 and 58 seconds)= about a 69, 66, and 63.5 second 400s. So I'm recovering well and no muscule pulls at all- and I also ran the 270 meters in 43.5 seconds.
8/30 Today, on the condo track, after warm up jogging and four 100 meter runs, I ran the 700 meters in 1:56 minutes, then a 10 minute rest and the 370 meters in 59.5 seconds, followed by 270 meters in 45 seconds.
8/31 I ran a lot on the treadmill at the gym warming up. At the end I ran 4:40 minute mile speed for .56 miles, a new personal record.
9/8 Over the past 8 days I've worked out 4 or 5 times but not as hard as usual.... I jogged a few miles on our condo track and I ran on the tread mill a couple of times (did 6 minute mile pace for 1.75 miles once) and I ran again with my 35 year old running friend, Brian, a collegiate 100, 200 and 400 meter runner, who is now rated in the top 50 in his age group in the 400 meter dash. We ran on the UNLV track twice (four 300 meter intervals around 47 seconds each. Then today, we did 800 meter intervals (2:57, 2:53, 2:49 and 2:30 minutes).
9/15 On Thursday, Sept. 10th I again ran with Brian on the UNLV track. We ran eight 200 meters with just jogging 200 meters between each (and a 5 minute rest between each set of 4). Our times were mostly down around 31 seconds with the last one in 28 seconds. Then on Saturday, because I felt some tightness in my right hamstring, I did about five 45 second sprints in the pool. I think I like doing this in the pool as it seems to be very gentle on the legs and yet I can get a lot of quick, sprint like leg movement. However, I did scrape and slightly bruise (and slight blood blister) on my left foot from the roof pool bottom so I rested Sunday and on Monday I warmed up (including four 100 meter runs) and on our condo track I ran the 370 meters in 59.5 and 58.5 seconds followed by the 670 meters in 1:58 minutes. I did rest about 10 minutes between each, and I felt quite good afterwards and not as taxed as I've felt when running those almost record times before. The next day, Tuesday, today, I did my gym training (minus some leg press/weight exercise) and then ran at 6 minute mile pace on the treadmill for 2.33 miles. I could have pushed it farther, but it was a good workout and I'm trying to think of 6 minute mile pace as my "jogging" pace. Overall, I feel great! In fact, I think I'm in the best shape I've been in since I was 41- and I almost never get sick (or if I do get something I don't feel it that much and I'm over it extremely quickly like the last time I had even a slight cold about a year ago). Also, like yesterday I got over something very quickly. I had some bad diarrhea in the morning and a very queasy stomach (probably from some slight food poisoning the night before), but I literally got over it within an hour with 4 quick bowel movements lol and was totally fine afterwards.
Feb. 23 Yesterday I didn't do any real training, but today I ran a 72 second 400 meter and 49.5 300 meter in the morning on the condo track, stretched and later ran several 400 meter runs on the treadmill at 5:24 minute pace, 4:52 pace, 4:40 minute pace and then ran 5:15 minute mile pace for .8 miles.
(Feb. 25) I felt the slight pull again in my right hamstring muscle but I was still able to do some training during the last 4 days with the bicycling and slower running. Yesterday, it again felt completely better and in the morning on the condo track I ran a 400 meter in 67 seconds, 300 in 47 seconds, stretched, and then ran the 1,400 meter plus track in 4:37 seconds which again should be equivalent to a 5:15 minute mile. And the great thing about today was that I did it all relatively early in the morning at 10 AM... and I definitely run about 10 or 15 seconds faster in the evening so I feel I can run a 5:10 if not 5:05 minute mile now if all the circumstances are good.
(April 7) Two days ago, on Sunday, April 5th, after communicating with 3 other potential coaches, I finally found a coach I think is good fit or me. She ran a 4:37 mile when she was younger and held some American records in the 800 meters etc. She is now 45 and is training to run a world record in the 45 year old women's category which times are just a little slower than the world records for the 60 year old men's age group. So it seems this will work very well having her coach me and also working out with her. I met with her at the UNLV track and trained on Sunday. She worked with me on various drills and then I did a timed 400 meter and 200 meter dash. There was a very strong head wind which made the times very slow (but without the wind, she said the 800 meter would have been about 2:30 minutes, and my 200 meter was 30 seconds, but just a minute or two after having exhausted myself on the 800 meter).. Still quite slow but not too bad for the limited training I've been doing lately and the tightness in my right leg. Then today, Tuesday, April 7th, we met at the track again. She had me jog for about 15 minutes and then I ran 8 series of 1 minute at a fairly quick pace and then 2 minutes of jogging (total of 24 minutes). Then I jogged with one of her runner friends for a warm down for about 10 minutes. So I got quite a few miles in today, which I'm not used to (more miles than I've run for many years), but it should start building a better base for me and to help avoid injuries.
May 4th Today, on my condo track, I again went out and ran a timed aprox. 700 meter, and also two 370 meters and 270 meters. I ran the 700 meters in just 1:54 minutes (probably equivalent to a 2:16 minute 800 meters) and I was less tired then when I ran it 2 days ago. Then 9 minutes later I ran the 370 meters in 56 seconds, and after 9 more minutes rest again in 58.8 seconds. Finally, after a 5 minute rest I ran the 270 meters in 45.5 seconds. So my times are going down very quickly and I'm definitely feeling better and better. Also, I'm recovering much quicker that my coach has been expecting.
May 6th I ran the same routine as the past 2 times. My times were almost exactly the same as 2 days ago... I had hoped to lower my times yet again, but I guess it was good to even be able to equal those times as running all out 3 workouts in a row is more than one should usually do.
May 9 Today, I went to the UNLV track and was going to run a timed 800 meters. After warming up etc. I still felt a little tight and sluggish but I started it. So I was only shooting for about a 2:19 minutes, but when I came across the first lap I realized I had ran it in just 64 seconds which was really too fast so although I started to slow it up a little during the next 100 meters I felt like I was going to be burnt out before finishing and just stopped there. I then rested about 5 minutes and ran four 300 meters with just over 3 minutes between each. My times were 48, 48, 47.5 and 49 seconds. So not too bad.
August 27, Thursday Well it's been a couple of weeks. I did have another slight pull in the back of my leg about 8 days ago that slowed my training down, but it was completely better 2 days ago when I did my usual workout at the gym and I kind of rested yesterday and today I walked and ran over 2 miles warming up on the treadmill and then ran 5 minute mile pace for .82 miles. This is the longest I've been able to do that for 18 years when I ran a 5 minute mile on the treadmill up in Provo, Utah. And it really didn't tax me that much this time either. I felt I could have maybe done .9 miles if I pushed really hard.
8/29 Yesterday I did my full gym/weight training etc. and this morning at 10 am I warmed up (aprox. 600 meter jogging, four 100s etc. and then ran the aprox. 370 meters 3 times with just about 3 minute rests between (63, 60 and 58 seconds)= about a 69, 66, and 63.5 second 400s. So I'm recovering well and no muscule pulls at all- and I also ran the 270 meters in 43.5 seconds.
8/30 Today, on the condo track, after warm up jogging and four 100 meter runs, I ran the 700 meters in 1:56 minutes, then a 10 minute rest and the 370 meters in 59.5 seconds, followed by 270 meters in 45 seconds.
8/31 I ran a lot on the treadmill at the gym warming up. At the end I ran 4:40 minute mile speed for .56 miles, a new personal record.
9/8 Over the past 8 days I've worked out 4 or 5 times but not as hard as usual.... I jogged a few miles on our condo track and I ran on the tread mill a couple of times (did 6 minute mile pace for 1.75 miles once) and I ran again with my 35 year old running friend, Brian, a collegiate 100, 200 and 400 meter runner, who is now rated in the top 50 in his age group in the 400 meter dash. We ran on the UNLV track twice (four 300 meter intervals around 47 seconds each. Then today, we did 800 meter intervals (2:57, 2:53, 2:49 and 2:30 minutes).
9/15 On Thursday, Sept. 10th I again ran with Brian on the UNLV track. We ran eight 200 meters with just jogging 200 meters between each (and a 5 minute rest between each set of 4). Our times were mostly down around 31 seconds with the last one in 28 seconds. Then on Saturday, because I felt some tightness in my right hamstring, I did about five 45 second sprints in the pool. I think I like doing this in the pool as it seems to be very gentle on the legs and yet I can get a lot of quick, sprint like leg movement. However, I did scrape and slightly bruise (and slight blood blister) on my left foot from the roof pool bottom so I rested Sunday and on Monday I warmed up (including four 100 meter runs) and on our condo track I ran the 370 meters in 59.5 and 58.5 seconds followed by the 670 meters in 1:58 minutes. I did rest about 10 minutes between each, and I felt quite good afterwards and not as taxed as I've felt when running those almost record times before. The next day, Tuesday, today, I did my gym training (minus some leg press/weight exercise) and then ran at 6 minute mile pace on the treadmill for 2.33 miles. I could have pushed it farther, but it was a good workout and I'm trying to think of 6 minute mile pace as my "jogging" pace. Overall, I feel great! In fact, I think I'm in the best shape I've been in since I was 41- and I almost never get sick (or if I do get something I don't feel it that much and I'm over it extremely quickly like the last time I had even a slight cold about a year ago). Also, like yesterday I got over something very quickly. I had some bad diarrhea in the morning and a very queasy stomach (probably from some slight food poisoning the night before), but I literally got over it within an hour with 4 quick bowel movements lol and was totally fine afterwards.
(March 4, 2015) Just easily ran a 67 second 400 meter and a 46 second 300 meter and feel great! (felt like I could have almost doubled those distances at that pace) I should definitely be at a 5:15 minute mile pace and likely under 5:10 minute mile now (less than 19 seconds away from the world record for my age group). Going to go do some more training this afternoon and start doing more volume of training as so far my workouts have really been very minimal and not nearly as much as a collegiate or even high school runner would be doing. But now that I'm approaching a sub 5 minute mile it will require considerably more actual running (and I'll probably need to get me a coach and other runners to run with).
(March 5, 2015) Ran 4:30 minute mile pace for .42 miles (and again for .35 mile) and this was after running 400 meters in 66 seconds and 300 meters in 46 seconds on the track at my condo and then 2 hours later running three 400 meters on the treadmill at 78, 73 and 70 seconds, and 300 meters at 4:30 minute mile pace followed by the same 4:30 minute mile pace for .42 and .35 miles.
March 14th, The last while I've been very busy and had a little lack of motivation for pushing myself in the mile as it does get rather painful lol. So I've been kind of taking it easy. I have decided to work more on speed (and also to increase my motivation as it is hard to push that much by myself to run a full mile and easier with just the shorter distance). Also I know that for me it seems I improve my longer distance times faster when working on shorter distances and because I don't get that winded and my heart is already plenty strong. So it's more a matter of just getting my legs used to the faster distances.
March 21, I ran a 65 and 64 second 400 meters at the high school track.
March 29th, I went over to the high school track and ran a couple of slow 200 meters (around 30 seconds each) and then ran two 400 meters in 62.9 seconds and 64.2 seconds. I think I could run 2 or 3 seconds faster with spiked shoes and in the stimulating environment of a track meet. Also, I did my full gym training over the weekend and I ran a 400 meter and 300 meter dash yesterday morning and this morning as well before running at the track. So I feel that even now I should be able to run the 400 meters in 59.9 seconds or less at a track meet.
April 9, 2015 Today I ran on the condo path/track. I ran the aprox. 400 meter in 70 seconds, then again in 65 seconds (remember it's a little less than 400 so it would be at least a few seconds slower). Then I did about 15 minutes of stretching, warmed up a little more, and ran the aprox. 1,400 meters in 4:35 minutes which should be equivalent to a 5:20 to 5:15 minute mile (beat my best by 1 second) Then after about a 6 minute rest I ran half/700 meters in 1:58 minutes which should be about a 2:20 minute or less 800 meters/half mile. I was going to run more but I remembered that my coach told me to take it rather easy today. I did probably run harder than she had suggested but I really felt good and recovered (apparently I recover a lot faster than the average 60 year old or even 45 year old lol). But of course, I'm going to be as careful as I can and do a lot more stretching and warm up as she suggested.
April 11th Today I ran on the condo track again. I walk/jogged a mile, then I ran 700 meters in 1:57.5 (another personal best). Then I rested 9 minutes and ran the almost 400 meter portion in 60.5 seconds, then about 5 minute rests and two more almost 400 meters in 63.5 seconds and 62.5 seconds. Then I ran the aprox. 300 meters in 45.5 seconds. After that I rested about 6 minutes and jogged the 1,400 meters in 5:25 seconds (equivalent to about a 6:25 minute mile). I felt it was a pretty good workout- I ran quite hard and it was of good quality with the rather fast times.
May 2 The past 3 weeks I've done a fair amount of interval training. I did have kind of a tightness still in my right leg (right side IT band) so it's seems to kind of slow up my speed- and my coach has been telling me to get a roller to massage it (which I will probably get tomorrow). I've had some pretty good workouts and my times continue to go down. I've been running mostly series of 400s and 300s. I also ran a timed 1,400 meters again here at my condo track in 4:25 which lowered my time by about 10 seconds and should be equal to a 5:15 to 5:10 minute mile. A couple day's before that I ran aprox. 700 meters in 1:58 minutes (about a 2:20 minute 800 meter). This past week I met a couple of guys at the track. One of them is 35 and working towards running under 52 seconds in the 400 meter by the middle of June. So I've ran with him the pasts couple of times. We ran 400 meters 4 days ago (I ran them in 69.5, 69, 64 and 66 seconds with about 4 minutes rest between them). Then Thursday I ran a 62.8 second with him followed by a couple of fairy fast 150 meters, then four more 200s at 31, 31, 31 and 30.5 seconds. Today, I ran the aprox. 700 meters here in 1:56 minutes (probably under a 2:18 minute 800 meter/1/2 mile). The world record for 60 years old plus is 2:08 so I'm within about 10 seconds of that, and I definitely feel that I can run it a lot quicker and that it's probably my best bet for a world record at the May 23rd track.
After a 10 minute rest I ran the aprox. 370 meters in 59 seconds, then 10 minute rest and again in 59.5 seconds. Then a 6 minute rest and 46 seconds on the 270 meters.
August 1, 2015 Well, it's been almost 3 months since my last entry... During that time a lot has happened during that time of finding myself to be overly busy and also having a number of minor injuries. Anyway, I began to start running again a few weeks ago and have quickly got my times down again with even just minimal running. About 3 weeks ago I ran a 6:00 minute mile on the tread mill followed by a 5:45 minute mile about 5 days later and a 5:30 minute mile about a week ago. Today I ran a 5:15 minute mile on the treadmill (for 1.07 miles). This is the first time I've been able to do that for over 10 years. I also ran the 400 meters at a track meet with the Las Vegas Track Club on July 21st in 61.4 seconds. Other than that I've been mostly just been running some aprox. 370 meters and 280 meters runs here at my condo track. I have no injuries at this time and not even the T-band tightness. I think that I must become more dedicated and really put in some serious time now if I actually want to set the world record for my age group. As much as I'd like to think it's going to be easy and that I can just breeze down to that time with minimal running, I now don't think that is the case- and I feel I'm prepared to put in the extra time, miles (and stretching and warmup) to be able to accomplish that. I will also try to combine the various suggestions and workouts that I've been given and others that I've researched and figured out myself.
8/2/15 This morning I did my warm up walk run, stretches and slow sprint routine with four 100s. Then I ran the 370 meters in 59.8 seconds and the 280 in 42.5 seconds, the fastest I've ran that here at the condo track (but when I was in my 40's I ran the 300 meters in 37.5 seconds). Then tonight I just walk jogged about 1/2 mile and jogged almost the 3 X 670 meters (just over 1.25 miles on our condo track) in 8:35 minutes.
8/9/15 Sunday It's been a week now, and I've done considerable running almost daily. About every other day I've been running the aprox. 300 meters and 400 meters at my condo track and the other days I've been running 1 to 2 miles (usually at about 6:15 to 6:30 minute pace including a 6 minute pace mile for 1.25 miles on the treadmill. Today, I went over to the high school track and after doing my 1.5 lap warm up jog with 4 100 meters and some other short running excercises, I ran three 400 meters with 3 minute rests in between (68.5, 68.5 and 69.5 seconds). Also 2 days ago I ran at the same high school track at night with 550 meters in about 1:35 minutes and then two 400 meters in about 69 seconds, but I had longer 6 to 10 minute rests between. Anyway, my legs feel good and no injuries or pulls of any kind.
8/13 Thursday on Monday, 8/10 I walk/ran over a mile and then slowly ran about 1.5 miles on the condo track, Tuesday, I ran three 400 meters with 3 minute rests in between (68, 68 and 72 seconds). Wednesday, 8/12 I did my usual gym training, 15 minute bicycling, mile warm up walk/run and then 1.5 miles at 6 minute pace on the treadmill.
Oct. 2015 https://www.youtube.com/watch?v=lsGxmLHgjxA for video of Oct. 2015 Huntsman World Games ("Edward winning gold in the 400 meters")
(March 5, 2015) Ran 4:30 minute mile pace for .42 miles (and again for .35 mile) and this was after running 400 meters in 66 seconds and 300 meters in 46 seconds on the track at my condo and then 2 hours later running three 400 meters on the treadmill at 78, 73 and 70 seconds, and 300 meters at 4:30 minute mile pace followed by the same 4:30 minute mile pace for .42 and .35 miles.
March 14th, The last while I've been very busy and had a little lack of motivation for pushing myself in the mile as it does get rather painful lol. So I've been kind of taking it easy. I have decided to work more on speed (and also to increase my motivation as it is hard to push that much by myself to run a full mile and easier with just the shorter distance). Also I know that for me it seems I improve my longer distance times faster when working on shorter distances and because I don't get that winded and my heart is already plenty strong. So it's more a matter of just getting my legs used to the faster distances.
March 21, I ran a 65 and 64 second 400 meters at the high school track.
March 29th, I went over to the high school track and ran a couple of slow 200 meters (around 30 seconds each) and then ran two 400 meters in 62.9 seconds and 64.2 seconds. I think I could run 2 or 3 seconds faster with spiked shoes and in the stimulating environment of a track meet. Also, I did my full gym training over the weekend and I ran a 400 meter and 300 meter dash yesterday morning and this morning as well before running at the track. So I feel that even now I should be able to run the 400 meters in 59.9 seconds or less at a track meet.
April 9, 2015 Today I ran on the condo path/track. I ran the aprox. 400 meter in 70 seconds, then again in 65 seconds (remember it's a little less than 400 so it would be at least a few seconds slower). Then I did about 15 minutes of stretching, warmed up a little more, and ran the aprox. 1,400 meters in 4:35 minutes which should be equivalent to a 5:20 to 5:15 minute mile (beat my best by 1 second) Then after about a 6 minute rest I ran half/700 meters in 1:58 minutes which should be about a 2:20 minute or less 800 meters/half mile. I was going to run more but I remembered that my coach told me to take it rather easy today. I did probably run harder than she had suggested but I really felt good and recovered (apparently I recover a lot faster than the average 60 year old or even 45 year old lol). But of course, I'm going to be as careful as I can and do a lot more stretching and warm up as she suggested.
April 11th Today I ran on the condo track again. I walk/jogged a mile, then I ran 700 meters in 1:57.5 (another personal best). Then I rested 9 minutes and ran the almost 400 meter portion in 60.5 seconds, then about 5 minute rests and two more almost 400 meters in 63.5 seconds and 62.5 seconds. Then I ran the aprox. 300 meters in 45.5 seconds. After that I rested about 6 minutes and jogged the 1,400 meters in 5:25 seconds (equivalent to about a 6:25 minute mile). I felt it was a pretty good workout- I ran quite hard and it was of good quality with the rather fast times.
May 2 The past 3 weeks I've done a fair amount of interval training. I did have kind of a tightness still in my right leg (right side IT band) so it's seems to kind of slow up my speed- and my coach has been telling me to get a roller to massage it (which I will probably get tomorrow). I've had some pretty good workouts and my times continue to go down. I've been running mostly series of 400s and 300s. I also ran a timed 1,400 meters again here at my condo track in 4:25 which lowered my time by about 10 seconds and should be equal to a 5:15 to 5:10 minute mile. A couple day's before that I ran aprox. 700 meters in 1:58 minutes (about a 2:20 minute 800 meter). This past week I met a couple of guys at the track. One of them is 35 and working towards running under 52 seconds in the 400 meter by the middle of June. So I've ran with him the pasts couple of times. We ran 400 meters 4 days ago (I ran them in 69.5, 69, 64 and 66 seconds with about 4 minutes rest between them). Then Thursday I ran a 62.8 second with him followed by a couple of fairy fast 150 meters, then four more 200s at 31, 31, 31 and 30.5 seconds. Today, I ran the aprox. 700 meters here in 1:56 minutes (probably under a 2:18 minute 800 meter/1/2 mile). The world record for 60 years old plus is 2:08 so I'm within about 10 seconds of that, and I definitely feel that I can run it a lot quicker and that it's probably my best bet for a world record at the May 23rd track.
After a 10 minute rest I ran the aprox. 370 meters in 59 seconds, then 10 minute rest and again in 59.5 seconds. Then a 6 minute rest and 46 seconds on the 270 meters.
August 1, 2015 Well, it's been almost 3 months since my last entry... During that time a lot has happened during that time of finding myself to be overly busy and also having a number of minor injuries. Anyway, I began to start running again a few weeks ago and have quickly got my times down again with even just minimal running. About 3 weeks ago I ran a 6:00 minute mile on the tread mill followed by a 5:45 minute mile about 5 days later and a 5:30 minute mile about a week ago. Today I ran a 5:15 minute mile on the treadmill (for 1.07 miles). This is the first time I've been able to do that for over 10 years. I also ran the 400 meters at a track meet with the Las Vegas Track Club on July 21st in 61.4 seconds. Other than that I've been mostly just been running some aprox. 370 meters and 280 meters runs here at my condo track. I have no injuries at this time and not even the T-band tightness. I think that I must become more dedicated and really put in some serious time now if I actually want to set the world record for my age group. As much as I'd like to think it's going to be easy and that I can just breeze down to that time with minimal running, I now don't think that is the case- and I feel I'm prepared to put in the extra time, miles (and stretching and warmup) to be able to accomplish that. I will also try to combine the various suggestions and workouts that I've been given and others that I've researched and figured out myself.
8/2/15 This morning I did my warm up walk run, stretches and slow sprint routine with four 100s. Then I ran the 370 meters in 59.8 seconds and the 280 in 42.5 seconds, the fastest I've ran that here at the condo track (but when I was in my 40's I ran the 300 meters in 37.5 seconds). Then tonight I just walk jogged about 1/2 mile and jogged almost the 3 X 670 meters (just over 1.25 miles on our condo track) in 8:35 minutes.
8/9/15 Sunday It's been a week now, and I've done considerable running almost daily. About every other day I've been running the aprox. 300 meters and 400 meters at my condo track and the other days I've been running 1 to 2 miles (usually at about 6:15 to 6:30 minute pace including a 6 minute pace mile for 1.25 miles on the treadmill. Today, I went over to the high school track and after doing my 1.5 lap warm up jog with 4 100 meters and some other short running excercises, I ran three 400 meters with 3 minute rests in between (68.5, 68.5 and 69.5 seconds). Also 2 days ago I ran at the same high school track at night with 550 meters in about 1:35 minutes and then two 400 meters in about 69 seconds, but I had longer 6 to 10 minute rests between. Anyway, my legs feel good and no injuries or pulls of any kind.
8/13 Thursday on Monday, 8/10 I walk/ran over a mile and then slowly ran about 1.5 miles on the condo track, Tuesday, I ran three 400 meters with 3 minute rests in between (68, 68 and 72 seconds). Wednesday, 8/12 I did my usual gym training, 15 minute bicycling, mile warm up walk/run and then 1.5 miles at 6 minute pace on the treadmill.
Oct. 2015 https://www.youtube.com/watch?v=lsGxmLHgjxA for video of Oct. 2015 Huntsman World Games ("Edward winning gold in the 400 meters")
NEW IDEAS:
Diets etc. IF you don't change your software you will never STAY thin (must develop a thin person's mentality/thinking- if not, you will always revert to the same bad habits and always feel you are sacrificing when you are trying to do the good habits- and you can't sacrifice forever, will revert)..
MORE ON EDWARD:
I was raised in the small city of Ogden with the traditional values of the 50's. I lived a very conservative life, I always tried to figure things out in my own mind (and without much consultation, which is not the most effective thing to do lol). I really began to get into self-improvement and trying to be happier (and try new things) from 18 years of age when I went away to the University of Utah. This is when I began my transition from being very conservative, conforming and also very sensitive and fearful to becoming more open minded, assertive and much more confident.
I was doing very well in college and often getting the high in my classes and even ended up getting a B+ average while taking over 60 credit hours of classes during my last 2 terms (and while holding down a full time and 2 part time jobs). Besides the full time job I had as a guard and kind of counselor at the State Industrial school (juvenile detention center) I was doing real estate which quickly ended up making me about 4 times my full time salary the first year. I got married and things were going very well-- and people were telling me I was very smart. However, it hit me like a ton of bricks one time when I thought about how I really wasn't happy (and my divorce after just 2 years confirmed that) and that since I couldn't figure out how to be happy that I must actually be rather stupid. This started me on my earnest quest for more personal happiness.
I then began to really try and figure out how to be happy. I went through all of the typical things likdrinking, partying and dating (and trying modeling and wanting to become famous etc.) but the effective steps were as I began interviewing happier than average people and finding out what made them different. After almost 15 years and interviewing over 50 exceptionally happy people, doing a lot of research and intensive personal experience, I felt I had made enough personal progress to write a book entitled, "The 10 Habits of Happy People" (published nationally in Japan in Japanese).
I have, of course, continued to learn new things. I've experienced making around a million dollars in commissions in a year as well as remaining married for almost 25 years (until my divorce a few years ago) and even after the financial devastation of the bad economy and my divorce, I actually find myself happier now even though living on just over $2,000 a month. And I was actually quite happy and healthy (and very active) even while going through the divorce and financial problems. In fact, most people around me didn't even know that I was getting divorced or had financial difficulties- this is another big plus with having a high HQ as it allows you to feel happiness even when things are very difficult. So remaining happy during these past few years has allowed me to do what I needed to do and also systematically search and find an amazing partner a year and a half ago who also really knows that enjoying life and feeling happiness is what it's all about. I now have a renewed desire to do seminars and life/happiness coaching again here in America, like I did for a number of years in Japan.
I feel I have even more useful information to share now and also concerning health. In my seminars I teach "70% of age Super Health". This is an area I have been very diligent in since I was 27 years old (eating well, exercising regularly and getting 7 to 8 hours of sleep consistently). Because I have taken such good care of my health now for over 33 years I have become very competitive in my age group in running (and with very little training, I easily took 1st place at the Huntsman World Games in October, 2015 in the 400 meters). I'm now almost 61 years old but I can still easily run a sub 6 minute mile (with no running training) and quickly get down to a 5:15 mile within a month of beginning regular running (I have done this a number of times and also this year which you can see on this website under "Edward's running". The reason I mention this is because I want to emphasize that we don't have to age the way most people do. We can greatly postpone our physical strength, speed and health well into our later years (and there's no reason, we shouldn't live to well over 100 years of age). So I am anxious to share some more hints on how to be as healthy and happy as possible (and without stressing and really enjoying the process).
I never feel like I'm sacrificing and probably enjoy eating more than the average person, but I do it in a very smart way (which I teach in my seminars). I also have a very quick but effective overall muscle strengthening routine I do for 1 hour, just twice a week that is extremely effective and relatively easy. As for my life style, I have learned to really enjoy the simple pleasures of life (and including playing cards and watching interesting TV series and movies with my partner) but also getting out at least 2 or 3 times a week and enjoying many of the very inexpensive or free events offered in Las Vegas. I feel like we are living a more enjoyable life than most millionaires and very healthy as well.
RESUME
EDUCATION
-Born (1955) and educated (grade school- high school) in Utah
-Weber State University May, 1978- Bachelor of Integrated Studies (minors in Business Administration, Psychology and Japanese)
-Weber State University May, 1995- BS in Family Studies
-Received CFLE "Certified Family Life Educator" designation from the National Council on Family Relations in September, 1995
-Brokers Real Estate license in Nevada (1988-1995) and Utah (1988 to present)
-Continued studies in 1995-96 with Kennedy Westerns Phd. Program in Psychology (unaccredited, but course work completed with proctored exams and substantial research on self-actualization and happiness)
-Member and trainee of the Japan university connected Socio Business organization for presentations and training in business consulting from 2000 to 2003.
WORK EXPERIENCE (1 and 2)
(1- Business and real estate work)
-1976- 1981 Real estate agent (sold to clients and bought and sold own properties)
-1988- 1989 Sold aprox. $50,000,000 of real estate and investments to Japanese clients.
-Business consulting to Japanese companies 2000-2003 (including regular consulting for CAC a well known and innovative Japanese skin care/makeup company and Xanadu/Byblos discos, the most popular in Japan, along with health, real estate, venture capital and MLM companies).
-2003 to present- Moved back to the US in 2003 and re-started real estate investing/renovations (and occasional happiness seminars, personal coaching and free business consulting for non-profit organizations)
-As an investor from 1977 to present- have bought and sold over 20 properties.
(2- Education/teaching related work)
-1976-1978 Worked full time as a guard and counselor for the Utah State Industrial School (juvenile detention center)
-Made a living teaching self-actualization/self improvement courses and counseling in Tokyo from 1982- 1986 (related studies and activities have been a hobby and avocation from 1976 to present).
-Owned and operated English schools in Japan (1984-1988 and 1999- 2003)
-Wrote book "The 10 Habits of Happy People" sponsored and published nationally in Japan by Magazine House (a major publisher) February, 1998
-Conducted Happiness classes/seminars and Family relations classes across Japan from 1998-2001 (including 2 years of 3 per month, major seminars for San Marie Co., the 2nd largest dating/counseling service company in Japan with over 50,000 active members).
-1999- 2002 Had own monthly dating advise column (along with several other mostly famous people) on the number 1 dating site in Japan on Lycos Japan.
-1999- to present- Doing personal happiness and health coaching (mostly for company owners, doctors and executives).
-2000-2001 Had own 15 minute radio spot on Music Bird, a fairly well known music and commentary station (“Edward’s anything goes English”)
-Appeared as a semi- regular commentator in the extremely popular prime time TV show "Koko ga Hen da yo Nihongin (The strange habits of the Japanese) 1998-2000
INTERESTS AND HOBBIES
After semi-retiring in 1990 besides doing occasional free counseling and presentations on self-actualization I spent several years working off and on with the homeless center in Provo and also helping some homeless in Tokyo. I also enjoy most sports including basketball, track, tennis, skiing and martial arts.
Note: The young lady pictured in the magazine article (at the bottom) is Edward's oldest daughter, Janica, who is even more of a celebrity in Japan and works with Japan's top 100 companies in image consulting as well as running her own talent agency and children's school. She also has a regular radio program, occasionally appears on TV and MC's for many major events.
His youngest daughter is enrolled in Japan's Waseda university and also has an amazing track record of accomplishments already. They are both very healthy, well balanced and happy. Edward would love to work with you on child rearing and relationships as well.
