Continuous Improvement (Implementing Lean)

My running is going well. I'm not as blazingly fast as my friend Joe yet. Last week I did three 3 milers during the week and a 10 miler on Saturday. This week I've been in Dallas to help at one of our sites there. I've done two 3 mile runs on the hotel treadmill. I'm the scoutmaster and we're going on our winter campout tonight and tomorrow. It is a step-back week for me so my long run is only 7 miles. I may have to shorten that since I won't be getting home until about 4pm tomorrow, and I'll be very tired after sleeping in the snow.

Over the last 4 weeks my minutes/mile on my 3 mile runs has been getting progressively better. My long runs are just done at a comfortable pace so I don't kill myself or get injured but they are improving as well. It is very surprising to me how this is going.

Last 5 weeks of "Long Runs"

6 Miler: 64 min (10:40/mi)
7 Miler: 75 min (10:43/mi)
5 Miler: Can't remember
9 Miler: 87 min (9:40/mi)
10 Miler: 94 min (9:24/mi) (1st 5 miles were at a 9 minute pace, then I had to slow a bit.)
I've ordered some GU and I think that may help with the 2nd half of my long runs.

My last 4 week averages for my 3 mile runs:

9:26/mi
9:04/mi
8:42/mi
8:20/mi

It still hurts to push myself, but it's now my legs that protest rather than my lungs. My weight is much more under control at this point. In beginning this process I changed my diet. I eat a smoothie every morning made of 4 frozen strawberries, 1/2 of a frozen banana, a whole orange, 4 ice cubes and some water. It's a tasty treat. I'm also doing the Subway:Jared thing as well, except I go to Port-O-Subs which is a Nevada chain. I get a small ham, no cheese, no mayo, olive, lettuce, tomato, pickle, peppers, and avocado. I think my stomach has shrunk, because this small sandwich fills me up now.

I started at about 183 lbs. and I'm currently at about 168-9. After my 10 miler last weekend I was at 166.6 but most of that was water loss. Now that I'm 14 lbs. down from my starting weight, I'll be focusing less on the weight loss and more on my running speed.

Weights and Measures

I completed my 7 miler in 1:15:06. My average per mile was 10:44. I am now two weeks removed from that run, and today my long run was 9 miles. I finished in 1:27:00, which was better than expected. That was an average of 9:40 per mile. My total time was actually 1:30:23, but I was stopped by a police officer asking if I was OK. I was running on a highway outside of Silver Springs, Nevada, and apparently not many people do. She asked when my marathon was, where, how far I'd run that day, etc. etc. as if she needed someone to talk to. I didn't stop my watch, but it was at least a few minutes before she completed her verbal field sobriety test and sent me on my way.

With a bit of input from my friend Joe, I've started to do a bit of speed training. That is, I run a few miles a week at an increased pace in order to get use to running a bit faster. As you can see from the info above, I've already taken over a minute off of each mile. The 10:44 pace would have me finish the marathon in 4:41:00. Not stellar. The 9:40 pace would have me finish in 4:13:00. A few weeks ago I did a bit of math like this and figured 4 hours was not a realistic goal. Now I feel that it is entirely achievable, although it will take some work yet.


My kids poured a bunch of water over my digital scale rendering it inoperable. I bought a new one today with all the bells and whistles. It too is digital but it has sensors and a little computer in it. It keeps track of your starting weight, goal weight, date, time, and the sensors monitor your body fat percentage. I am currently rated as "Good" for my age, but am headed toward "Excellent". :-)

Since my kids ruined the last scale I haven't been able to check my weight in about 10 days. I weighed in at 169.4, meaning I've lost 13 pounds since Christmas. I still have bits and pieces I could do without, and I think I'll start the marathon somewhere in the low 160's. Two weeks ago I put on a suit that I haven't worn in a few years and it was snug back then. Now it fits great, so my wardrobe is increasing as my size decreases.