The past 4 and a half weeks have gone as planned. I in the process of building up my mileage... slowly. Week 1, 2, & 3 had long runs of 10, 12, & 14 miles with a 6-7 mile mid-week long run on Tuesdays, an easy 3-4 miles on Wednesdays, and some speed work on Thursdays. Sunday is typically the same distance as my mid-week long run.
After a cutback week of a 10 mile long run, which was accomplished on the treadmill, I am ready for 3 weeks of increased long runs starting at 16 and increasing by 2 miles each week. The mid-week long run will also increase respectively.
I'm not quite sure where I am heading for 2010 but one thing I am for sure of is that I will have a good running base established for whatever I decide to do. There is a trail run in late March that consists of a 14, 26.2, 37, and 50 mile runs that I am looking at. Depending on how the training goes between now and late February, I may try to tackle the 37 miler.
With the new year comes stairs. I'll replace my speedwork with the stairs in hopes that it will help strengthen my running.
Hopefully everyone has a safe New Year's and I'll see you on the roads in 2010.
Wednesday, December 30, 2009
Tuesday, December 8, 2009
Keeping Up
I have a hard time keeping up with this blog. I'd like to get in here and try to update it more frequently than I have. Maybe that will be my New Year's resolution.
Training has been going awesome so far this winter. I'm running 5 days a week while taking Monday and Friday off for rest. I'd like to build my base back up after being on the shelf for quite a while. In order to do so, I'm following my first marathon training plan and going to stop after I run my 20 miler. So, the plan calls for a mid week long rung run on Tuesday, easy run on Wednesday, speed on Thursday, LSD on Saturday, and medium run on Sunday. I'm going to resort to running on the treadmill maybe 2-3 of those runs. My speed is going to consist of 200's, 400's, and 800's. My peak week will be approximately 50 miles.
My goals for next year are runner longer races... 10K & 1/2 marathons with possibly a marathon somewhere along the way.
I'm feeling better than ever now. Although I was bummed about losing my fitness, it was probably a blessing a disguise. I feel fresh and ready to tackle some training again.
Training has been going awesome so far this winter. I'm running 5 days a week while taking Monday and Friday off for rest. I'd like to build my base back up after being on the shelf for quite a while. In order to do so, I'm following my first marathon training plan and going to stop after I run my 20 miler. So, the plan calls for a mid week long rung run on Tuesday, easy run on Wednesday, speed on Thursday, LSD on Saturday, and medium run on Sunday. I'm going to resort to running on the treadmill maybe 2-3 of those runs. My speed is going to consist of 200's, 400's, and 800's. My peak week will be approximately 50 miles.
My goals for next year are runner longer races... 10K & 1/2 marathons with possibly a marathon somewhere along the way.
I'm feeling better than ever now. Although I was bummed about losing my fitness, it was probably a blessing a disguise. I feel fresh and ready to tackle some training again.
Wednesday, November 11, 2009
Happy Veteran's Day
Happy Veteran's Day to those past and present that have sacrificed so much in order to make our lives better in this world. I had the priviledge to serve in the Air Force. I even spent some time to Saudi Arabia during Desert Shield/Storm. What a crazy experience. I did my other duty today and donated blood. It's something easy I can do to help out plus you get drinks and treats when your done.
Tonight is an easy recovery night. After dinner, I plan on spinning easy on the recumbent bike. My legs need a break after my tempo workout yesterday in order to get ready for my speed work out on Thursday. My tempo run consisted of 2 miles at 7:30 pace with .5 warm up and cool down followed by some stretching.
Tonight is an easy recovery night. After dinner, I plan on spinning easy on the recumbent bike. My legs need a break after my tempo workout yesterday in order to get ready for my speed work out on Thursday. My tempo run consisted of 2 miles at 7:30 pace with .5 warm up and cool down followed by some stretching.
Monday, November 9, 2009
Catching Up
I'm back to full blown training mode and it feel GREAT! I'm doing a little something everyday except for Fridays that are my scheduled rest days. I have a mix of tempo work, speed workout, and long runs mixed in with cross training on the bike.
This is how last week looked starting with...
Last Saturday & Sunday- Beautful day outside. I rode 20 miles after running 5 on Saturday. Took both days pretty easy. Trail was packed with runners and bikers.
Monday- Easy spinning for 30 minutes on the recumbent bike followed by some weights. It was nice to work the legs out a bit after the week-end. I also put my name in the lottery for the NYC Marathon.
Tuesday- 2 mile tempo run (7:30 pace) with warm-up and cool down. 3 miles total. I need to get my stamina/endurance back after the long layoff and these tempo runs will sure help. I was suffering at the end so I must be doing it right. 1 more week at 2 miles and then I increase to 2.5 miles.
Wednesday- Recumbent bike again. 40 minutes I think. The nice thing about the bike is that it has different preprogrammed work-outs. I did the "Cross Train" at level 2. I think the resistance level tops out at 6. It's a pretty tough workout.
Thursday- Speed workout of 5 X 400 running each 400 @ 1:40 with a 1:20 recovery jog. I planned to only do 4 but I felt good so I decided to do an extra. I totaled 30:00 for this workout if you count the warm up and cool down. I can feel my endurance and speed coming back slowly.
Friday- Off
Saturday- Long run day. After talking to the "Goofy" group, I decided to join them and the Frost Toes for a 7 mile run. This was going to be my longest run in quite some time. I forgot how enjoyable running can be when you skow down and enjoy it. I had a ball on todays run. Nothing crazy until we hit the Carillon hill. I felt myself wanting to go faster and faster. Nick was hanging with me and we slowed it down a bit. With about a mile to go, I couldn't hold back anymore. I was so used to pushing the last mile that I took off (You miss that Scott?). I finished the last mile @ 7:14 pace for a total of 7.25 miles. I screwed everyone up because I didn't remeber the running route so some ended up doing more that the 7. Sorry guys!
Sunday- Headed out on the bike for a long ride. I wasn't sure how far I was going to go. I had originally said 25 but that turned into 32. It was beautiful day with a strong breeze. I saw tons of people using the trail which is always good.
Hopefully I can stay healthy and keep weeks like this going. I'll have to keep my fingers crossed.
This is how last week looked starting with...
Last Saturday & Sunday- Beautful day outside. I rode 20 miles after running 5 on Saturday. Took both days pretty easy. Trail was packed with runners and bikers.
Monday- Easy spinning for 30 minutes on the recumbent bike followed by some weights. It was nice to work the legs out a bit after the week-end. I also put my name in the lottery for the NYC Marathon.
Tuesday- 2 mile tempo run (7:30 pace) with warm-up and cool down. 3 miles total. I need to get my stamina/endurance back after the long layoff and these tempo runs will sure help. I was suffering at the end so I must be doing it right. 1 more week at 2 miles and then I increase to 2.5 miles.
Wednesday- Recumbent bike again. 40 minutes I think. The nice thing about the bike is that it has different preprogrammed work-outs. I did the "Cross Train" at level 2. I think the resistance level tops out at 6. It's a pretty tough workout.
Thursday- Speed workout of 5 X 400 running each 400 @ 1:40 with a 1:20 recovery jog. I planned to only do 4 but I felt good so I decided to do an extra. I totaled 30:00 for this workout if you count the warm up and cool down. I can feel my endurance and speed coming back slowly.
Friday- Off
Saturday- Long run day. After talking to the "Goofy" group, I decided to join them and the Frost Toes for a 7 mile run. This was going to be my longest run in quite some time. I forgot how enjoyable running can be when you skow down and enjoy it. I had a ball on todays run. Nothing crazy until we hit the Carillon hill. I felt myself wanting to go faster and faster. Nick was hanging with me and we slowed it down a bit. With about a mile to go, I couldn't hold back anymore. I was so used to pushing the last mile that I took off (You miss that Scott?). I finished the last mile @ 7:14 pace for a total of 7.25 miles. I screwed everyone up because I didn't remeber the running route so some ended up doing more that the 7. Sorry guys!
Sunday- Headed out on the bike for a long ride. I wasn't sure how far I was going to go. I had originally said 25 but that turned into 32. It was beautiful day with a strong breeze. I saw tons of people using the trail which is always good.
Hopefully I can stay healthy and keep weeks like this going. I'll have to keep my fingers crossed.
Tuesday, November 3, 2009
Winter Training
So far, so good for my first week of winter training. I think I have some what of a schedule figured out. I want to log some good quality training but I want to also take it easy at the same time. The newest issue of Runner's World has some good articles on how to train over the winter.
My main goal for next year is to stay healthy. One way is to properly train in the winter and get a good base established in order to start the spring on a good note. One of the articles stated that you only needed 3 runs in the winter but they needed to be quality. You needed a tempo run, speedwork, and a long run. I think I can manage that. The mileage should be half of what your normal schedule should be. On the non-running days, I am going to lift and ride the bike to give my legs a good base. I'll do an easy ride one day, some tempo/hill work on one day, and a longer ride (if I can stand the boredom) on one day. That should get me in pretty good shape for next year.
My goal/A race next year is REDMAN Half IM in Ok. City in late September. So, throughout the year I will be trying to run some 5K, 10K, and half marathon races to prepare my legs. Hopefully, I will be able to get some longer rides in with a group that is training for a IM late in the year too.
This past week-end, I managed a 5 mile run on Saturday and a 20 mile ride on Sunday. I'd like my long run to build to 10 miles and my bike to build to about 30 miles.
My main goal for next year is to stay healthy. One way is to properly train in the winter and get a good base established in order to start the spring on a good note. One of the articles stated that you only needed 3 runs in the winter but they needed to be quality. You needed a tempo run, speedwork, and a long run. I think I can manage that. The mileage should be half of what your normal schedule should be. On the non-running days, I am going to lift and ride the bike to give my legs a good base. I'll do an easy ride one day, some tempo/hill work on one day, and a longer ride (if I can stand the boredom) on one day. That should get me in pretty good shape for next year.
My goal/A race next year is REDMAN Half IM in Ok. City in late September. So, throughout the year I will be trying to run some 5K, 10K, and half marathon races to prepare my legs. Hopefully, I will be able to get some longer rides in with a group that is training for a IM late in the year too.
This past week-end, I managed a 5 mile run on Saturday and a 20 mile ride on Sunday. I'd like my long run to build to 10 miles and my bike to build to about 30 miles.
Wednesday, October 21, 2009
Running again...
And loving every minute of it! The past 2 weeks I have been alternating running and riding the recumbent bike every other day. Last night, I even attempted some speed work although it is nowhere near where I was a few months back. I have to remember "baby steps".
My plan is to establish a good base over the winter by following Hal Higdon's Novice Marathon Plan. I also want to spend a couple days establishing my riding legs over the winter. But first I need a trainer. That's tops on my Christmas list. So in the mean time, the recumbent bike will have to work.
I am running only 3-4 miles at a time. I have absolutely no stamina but I know it will return quickly.
My first major running injury has knocked me down, but not out. I'm bbbaaaacccckkkkk!
My plan is to establish a good base over the winter by following Hal Higdon's Novice Marathon Plan. I also want to spend a couple days establishing my riding legs over the winter. But first I need a trainer. That's tops on my Christmas list. So in the mean time, the recumbent bike will have to work.
I am running only 3-4 miles at a time. I have absolutely no stamina but I know it will return quickly.
My first major running injury has knocked me down, but not out. I'm bbbaaaacccckkkkk!
Wednesday, August 19, 2009
Great 1st Ride
It's been about 3 weeks since I have been out on the bike. I've been fighting something going on with my knee. I know I need to go to the doctor but...
I have had zero energy lately. I'm sure this is what they call "burn-out". I did muster up enough energy to go for a ride on Tuesday night. About a mile into the ride, I forgot how good it felt to be out on a ride. I left Chatham and hoped to be back home by dark. I need to start carrying a lite in case I do get stuck out at dusk.
After hitting Curran and taking Rt. 54 to New Berlin, I turned around and headed home. It WAS getting dark and I had about 7 miles to go. I had no intention of riding fast but the darkness fell faster than I thought.
I ended with 30 miles and averaged about 18.5 mph. Not bad for not riding in 3 weeks. And my knee feels ok. I'm going to attempt 2 miles tonight on the mill.
I have had zero energy lately. I'm sure this is what they call "burn-out". I did muster up enough energy to go for a ride on Tuesday night. About a mile into the ride, I forgot how good it felt to be out on a ride. I left Chatham and hoped to be back home by dark. I need to start carrying a lite in case I do get stuck out at dusk.
After hitting Curran and taking Rt. 54 to New Berlin, I turned around and headed home. It WAS getting dark and I had about 7 miles to go. I had no intention of riding fast but the darkness fell faster than I thought.
I ended with 30 miles and averaged about 18.5 mph. Not bad for not riding in 3 weeks. And my knee feels ok. I'm going to attempt 2 miles tonight on the mill.
Tuesday, August 11, 2009
On the Shelf
Well... My training for my 2nd marathon lasted a whole week. I ran 7 miles on Sunday and on Monday, I could barely walk. My knee that I have been having trouble with all summer has finally doomed me. I tried taking a week off at time but I better take at least 2 weeks off.
I'm bummed because I was getting into the running 4-5 days a week again. I guess that means I'll need to ride 4-5 days a week now. Boy... I'm in trouble.
I'm bummed because I was getting into the running 4-5 days a week again. I guess that means I'll need to ride 4-5 days a week now. Boy... I'm in trouble.
Friday, August 7, 2009
5.25 in the Glen
This is my 3rd day running this week. I still have 1 long run day left. That is the most days in a week I have ran since early summer. My legs are paying for it. I'm also trying to include some hills so that's a double whammy.
I set out for a 5 mile run. I need to get some hills in on my run since the marathon is somewhat hilly. There aren't too many places to choose from in Chatham so I headed over to Piper Glen. Piper Glen has some rolling terrain when you get to the backside. It WAS noticeable to my legs though. After 3.25 miles of rollers, I headed back home and on some flat terrain. I've been fighting ITB issues and it is still a little discomforting but I was able to complete the 5.25 miles pretty much pain free. I'm going for 8-10 sometime this week-end so that will be the early teller.
My training officially started this past Monday but if the knee/ITB holds up after this week-end, the real training is set to begin.
I set out for a 5 mile run. I need to get some hills in on my run since the marathon is somewhat hilly. There aren't too many places to choose from in Chatham so I headed over to Piper Glen. Piper Glen has some rolling terrain when you get to the backside. It WAS noticeable to my legs though. After 3.25 miles of rollers, I headed back home and on some flat terrain. I've been fighting ITB issues and it is still a little discomforting but I was able to complete the 5.25 miles pretty much pain free. I'm going for 8-10 sometime this week-end so that will be the early teller.
My training officially started this past Monday but if the knee/ITB holds up after this week-end, the real training is set to begin.
Thursday, August 6, 2009
Marathoning in Memphis
I guess it only makes since if I started the year out with a marathon, that I end the year with a marathon. This week starts the training for the St. Jude Marathon taking plave in Memphis, TN on December 5, 2009. That will leave me the rest of the year to take it easy and recover befor I start my bike training at the beginning of the year.
Since we had good luck with our marathon training at the beginning of the year, we have decided to stick with what worked. Like the saying goes "If it ain't broke, don't fix it". Week one is the hardest. I'm trying to get back in the routine of running 4 or 5 days religiously. I've been injured somewhat most of the summer with a nagging pain in my ITB. Since I have only been running the past week, the pain is starting to subside. Maybe too much biking???
I'm flying solo this week because Scott is out on vacation. Next week we should start seeing each other a couple days a week. My plan is to run 4-5 days a week. Monday will be rest/weights. Weights early in the program and rest later in the program. Tuesday's will be weekly long run. Wednesday will either be recovery run or cross-train (Perfect time for swimming). Thursday will be hills/interval training. Memphis is supposed to be somewhat of a hilly marathon so we better include some hills. Instead of 800's this training cycle, I may try mile repeats with 800 recovery. Friday is an off day... ALWAYS!. Saturday is long and Sunday will be the same distance as my mid-week long run.
The only thing that will definately change will be the pace of the runs. I'm going to train for a 3:35-3:40 2nd marathon but will be happy with a 3:45. That's a 10 minute improvement I can live with.
Please feel free to join us on any of our runs. If you're interested in joining us in Memphis, you can train with us too.
Since we had good luck with our marathon training at the beginning of the year, we have decided to stick with what worked. Like the saying goes "If it ain't broke, don't fix it". Week one is the hardest. I'm trying to get back in the routine of running 4 or 5 days religiously. I've been injured somewhat most of the summer with a nagging pain in my ITB. Since I have only been running the past week, the pain is starting to subside. Maybe too much biking???
I'm flying solo this week because Scott is out on vacation. Next week we should start seeing each other a couple days a week. My plan is to run 4-5 days a week. Monday will be rest/weights. Weights early in the program and rest later in the program. Tuesday's will be weekly long run. Wednesday will either be recovery run or cross-train (Perfect time for swimming). Thursday will be hills/interval training. Memphis is supposed to be somewhat of a hilly marathon so we better include some hills. Instead of 800's this training cycle, I may try mile repeats with 800 recovery. Friday is an off day... ALWAYS!. Saturday is long and Sunday will be the same distance as my mid-week long run.
The only thing that will definately change will be the pace of the runs. I'm going to train for a 3:35-3:40 2nd marathon but will be happy with a 3:45. That's a 10 minute improvement I can live with.
Please feel free to join us on any of our runs. If you're interested in joining us in Memphis, you can train with us too.
Wednesday, July 8, 2009
A Tri-ing experience
On Sunday, July 5th, I participated in my first ever triathlon and 2nd ever multi sport event. I felt pretty confident going into the event because my training has been going so well. I knew the bike and run wouldn't be a problem and I thought that as long as I focused on what i did in the pool, the swim wouldn't be so bad.
I woke at about 4:30 AM and grabbed some toast, a banana, and a cup of coffee. The race didn't start until 8:00 AM but I wanted to make sure I arrived as early as possible to make sure I wasn't rushed and adding any more pressure. I had loaded the gear bag the night before so all that was left was to put the bike on the car and hit the road. When I went outside, it was already misting. Hey... I was going to get wet eventually. I arrived in Decatur about 6:20 with plenty of time to spare.
I found the packet pick-up and proceeded to get all the "goodies". The race shirt is pretty awesome. We also received a water bottle coutesy of Spin City Cycles, and some kind of holder courtesy of ADM along with some other products from Hammer.
After unloading the car, I headed to the transition area where it was set up by color. I was green and right behind the blue (elite/pros which meant we would enter the water 2nd. I set up my transition area, chit-chatted with Jason and was getting the bike in the correct gear for the first hill just after exiting the transition. No warm-up due to pre-race meeting.
The swim waves went off in 3:00 minute increments with the elite/pros going off first. I was getting more and more nervous as the time went down. 5....4....3....2....1, we were off. The water was a bit chilly at 74. I hit the water and immediately froze up. Between the cold water, waves, nerves, etc. I gasped for every breathe that I could get a hold of. I struggled for the whole .7 mile swim just hanging on for dear life. I was breast stroking, side stroking, back stoking, HLSS. I was doing anything and everything to just make it through the swim. One bouy at a time. I felt like I had never swam a day in my life and I think I am a descent swimmer. All I have to say is Practice, Practice, Practice open water swimming. I did manage maybe 5 descent freestyle strokes the whole swim. I exited the water in 33:06.8 and in 207th place. OUCH!!! At this point, it was all about finishing the last 2 events strong and having fun.
I've learned that you don't necessarily need to be a good swimmer if you are a good biker and runner. Running is my strength and I should do descent on the bike even though I only have a road bike. The other place to make up time is the transition area (T1 & T2).
As I approached T1, I went over what I needed to do. Take your swim cap and googles off, put your sunglasses on, helmet, and shoes (no socks). Grab bike and go. I was out in 1:05.8. I had the 69th best T1 and my position after T1 was now 192. Picked up 15 spots.
Exiting the transition on the bike went smoothe. There was a BIG hill once you hopped on the bike so you needed to make sure you were in the right gear. I was and made it up pretty easy. Jason passed me somewhere in the first couple miles of the bike and that would be the last I would see of him. The bike was 19 miles on rolling terrain. The first 4-5 miles were pretty hilly. We had a head/cross wind on the way out so I knew I couldn't push it too hard. It seemed like I was passing people left and right. We hit the turn around and it was time to get down to business. I dropped a couple of gears and rode the wind home passing even more people. We hit the same hills as when we went out so it was a tough finish. I hopped off the bike at the dismount line. My bike time was 59:15.5, 100th best, and my position after the bike was 152. Another 40 spots picked up.
T2 was pretty slow. The bike rack and shifted and I couldn't get my bike under the rack. I also didn't have any "good" laces so I had to tie my shoes and put on socks. (I need some Zoots). I also needed to grab a GU that was in my bag. So far, I need to work on my open water swim and T2. I'll get the hang of these darn things. I lost 3 positions while in T2 with the 199th slowest T2.
I WAS ready for the run. I stopped at water stop #1, took my GU and drank. I was off. My legs felt pretty good but were a bit heavy. The run was 4.5 miles and I think they finally started feeling descent about .75 miles in or about the time Tracy D. went flying by me. I thought about staying with her but I didn't want to kill myself. I wanted to run my race, finish strong, and wanting more. The first 2 miles of the run was for the most part up hill which meant the 2nd half would be fast. As with the bike, when I finally hit the turn around I picked it up a bit. I felt myself getting stringer and stronger until we hit the final downhill before th finish. I spotted one guy that I thought I could pass. I hit the speed button and started an all-out sprint. The crowd was roaring as I got closer and closer to passing the guy but he must of felt the pressure and kicked it up a notch also. I finished right behind him. My run time was 34:09.8. 75th fastest run and I picked up 26 positions from T2.
My first triathlon was a treat but when you swim like I did, it can only get better in the future and the rest of the race. I was pleased with the way I held things together and finished. I finished wanting more... but only after a practice a bit in the open water. I'm looking forward to the Sprint here in Springfield in a few weeks. That's only a 500 yard swim if I have the same experience in the water.
I woke at about 4:30 AM and grabbed some toast, a banana, and a cup of coffee. The race didn't start until 8:00 AM but I wanted to make sure I arrived as early as possible to make sure I wasn't rushed and adding any more pressure. I had loaded the gear bag the night before so all that was left was to put the bike on the car and hit the road. When I went outside, it was already misting. Hey... I was going to get wet eventually. I arrived in Decatur about 6:20 with plenty of time to spare.
I found the packet pick-up and proceeded to get all the "goodies". The race shirt is pretty awesome. We also received a water bottle coutesy of Spin City Cycles, and some kind of holder courtesy of ADM along with some other products from Hammer.
After unloading the car, I headed to the transition area where it was set up by color. I was green and right behind the blue (elite/pros which meant we would enter the water 2nd. I set up my transition area, chit-chatted with Jason and was getting the bike in the correct gear for the first hill just after exiting the transition. No warm-up due to pre-race meeting.
The swim waves went off in 3:00 minute increments with the elite/pros going off first. I was getting more and more nervous as the time went down. 5....4....3....2....1, we were off. The water was a bit chilly at 74. I hit the water and immediately froze up. Between the cold water, waves, nerves, etc. I gasped for every breathe that I could get a hold of. I struggled for the whole .7 mile swim just hanging on for dear life. I was breast stroking, side stroking, back stoking, HLSS. I was doing anything and everything to just make it through the swim. One bouy at a time. I felt like I had never swam a day in my life and I think I am a descent swimmer. All I have to say is Practice, Practice, Practice open water swimming. I did manage maybe 5 descent freestyle strokes the whole swim. I exited the water in 33:06.8 and in 207th place. OUCH!!! At this point, it was all about finishing the last 2 events strong and having fun.
I've learned that you don't necessarily need to be a good swimmer if you are a good biker and runner. Running is my strength and I should do descent on the bike even though I only have a road bike. The other place to make up time is the transition area (T1 & T2).
As I approached T1, I went over what I needed to do. Take your swim cap and googles off, put your sunglasses on, helmet, and shoes (no socks). Grab bike and go. I was out in 1:05.8. I had the 69th best T1 and my position after T1 was now 192. Picked up 15 spots.
Exiting the transition on the bike went smoothe. There was a BIG hill once you hopped on the bike so you needed to make sure you were in the right gear. I was and made it up pretty easy. Jason passed me somewhere in the first couple miles of the bike and that would be the last I would see of him. The bike was 19 miles on rolling terrain. The first 4-5 miles were pretty hilly. We had a head/cross wind on the way out so I knew I couldn't push it too hard. It seemed like I was passing people left and right. We hit the turn around and it was time to get down to business. I dropped a couple of gears and rode the wind home passing even more people. We hit the same hills as when we went out so it was a tough finish. I hopped off the bike at the dismount line. My bike time was 59:15.5, 100th best, and my position after the bike was 152. Another 40 spots picked up.
T2 was pretty slow. The bike rack and shifted and I couldn't get my bike under the rack. I also didn't have any "good" laces so I had to tie my shoes and put on socks. (I need some Zoots). I also needed to grab a GU that was in my bag. So far, I need to work on my open water swim and T2. I'll get the hang of these darn things. I lost 3 positions while in T2 with the 199th slowest T2.
I WAS ready for the run. I stopped at water stop #1, took my GU and drank. I was off. My legs felt pretty good but were a bit heavy. The run was 4.5 miles and I think they finally started feeling descent about .75 miles in or about the time Tracy D. went flying by me. I thought about staying with her but I didn't want to kill myself. I wanted to run my race, finish strong, and wanting more. The first 2 miles of the run was for the most part up hill which meant the 2nd half would be fast. As with the bike, when I finally hit the turn around I picked it up a bit. I felt myself getting stringer and stronger until we hit the final downhill before th finish. I spotted one guy that I thought I could pass. I hit the speed button and started an all-out sprint. The crowd was roaring as I got closer and closer to passing the guy but he must of felt the pressure and kicked it up a notch also. I finished right behind him. My run time was 34:09.8. 75th fastest run and I picked up 26 positions from T2.
My first triathlon was a treat but when you swim like I did, it can only get better in the future and the rest of the race. I was pleased with the way I held things together and finished. I finished wanting more... but only after a practice a bit in the open water. I'm looking forward to the Sprint here in Springfield in a few weeks. That's only a 500 yard swim if I have the same experience in the water.
Thursday, June 18, 2009
Icing on the Cake
I've had a good 3 days of training that started on Monday. After the long bike miles on Sunday, I was in need of a little run to get the blood flowing. As I headed out the door, the rain started falling. Not hard so I decided to go for it. It felt incredible but a little humid. After 4.5 miles I was feeling a tad water logged. I had hoped for a slower run but it never happens. I averaged about a 7:30 pace.
Tuesday included a little time in the pool. I really have no idea what I'm doing in the pool but I think I'm getting stronger. I'm only trying to work on my endurance as of now. I started with 400 of drills/swim. The main set was a 500, 400, 300, 200, & 100. I concluded with 200 of different strokes for a cooldown. Tuesday evening was spent learning the new chip timing system that the SRRC purchased in the off season. I planned on a little spinning later in the evening but the margaritas got the best of me. Oh well!
The icing on the cake came at the Wednesday night track workout. It was hot and sticky and my times showed it. I compared my splits with my pace chart and I was basically running at 20:30-20:45 pace until my 400. The workout was a 1600, 1200, 800, 800, and 400 with a 200 recovery. I put the hammer down on the 400 running it in 82 seconds and grasping for air. The workout concluded with a 1 mile cooldown and some chatting about the Parade Run.
Tuesday included a little time in the pool. I really have no idea what I'm doing in the pool but I think I'm getting stronger. I'm only trying to work on my endurance as of now. I started with 400 of drills/swim. The main set was a 500, 400, 300, 200, & 100. I concluded with 200 of different strokes for a cooldown. Tuesday evening was spent learning the new chip timing system that the SRRC purchased in the off season. I planned on a little spinning later in the evening but the margaritas got the best of me. Oh well!
The icing on the cake came at the Wednesday night track workout. It was hot and sticky and my times showed it. I compared my splits with my pace chart and I was basically running at 20:30-20:45 pace until my 400. The workout was a 1600, 1200, 800, 800, and 400 with a 200 recovery. I put the hammer down on the 400 running it in 82 seconds and grasping for air. The workout concluded with a 1 mile cooldown and some chatting about the Parade Run.
Tuesday, June 16, 2009
A Productive Week-end
I think I am finally getting myself back to the endurance that I was at at the end of last season... Thanks KT!!!! The track workouts are definately paying off. Saturday was the Scholastic Challenge 5K. It wasn't all that hot but it was extremely humid. I arrived at about 6:45 and ran into Scott, my marathon partner. We ran a mile warmup and talked about a fall marathon. I'm also considering doing Longhorn Half ironman in Austin Texas and I picked his brain about doing both. If I can get 2 midweek longer runs in and a week-end long run in, I can probably do the fall marathon as long as i don't push too hard in the Half.
The race started at promptly 7:30. This is typically a very fast race because of all the HS kids that come to run. The race benefits the local high schools so I think the coaches must have their kids run the event. I was looking for a sub 20:00 (high 19's). As usual, when the race started I took off like a bat out of hell. I was hoping to stay right behing Nyle but as I would find out later, I was about 10-15 seconds ahead of him at mile 1. I only hoped I could hang on. I tried keeping up with Dan/Eric but I couldn't get any closer. At mile 2, some kid (who was maybe 4') screamed past me like I was standing still. I stayed with him until just before the 3 mile (oh, no you don't kid) where I finally passed him for good. Coming into the home stretch, the streets are lined with people. That's when I realized Nyle was right on me. I was hoping to hold him off but he eventually passed me as I was passing that younger kid. Oh well... maybe next time. One thing that's nice about not being the fastest is that there is always someone fast that you can set your sights on as a goal. Maybe next time Nyle :)
I finished strong with a time of 19:50 and some change for a new PR and finished 3rd in my age group. I had to leave right after the race so I had no idea about the 3rd place until I looked at the results.
I woke on Sunday feeling pretty good. I headed out the door at around 7:15 for a long ride. I was ready to tackle another 50 miler. My route had me leaving my house, riding through Spfld., Salisbury, Athens, and then home. I want to take those hills a little at a time. It was a great solo ride. No pressure to ride fast so I wouldn't slow down the experienced riders. I arrived home at about 10:30 with 55 miles and feeling great! The hills were tough but hey... no pain, no gain. My next ride will be from Springfield and will include the hills in Petersburg. Hopefully I do better this time than the last.
Scott Harry is competing in a Half Iron man this week-end. Good luck Scott! You will do awesome!
The race started at promptly 7:30. This is typically a very fast race because of all the HS kids that come to run. The race benefits the local high schools so I think the coaches must have their kids run the event. I was looking for a sub 20:00 (high 19's). As usual, when the race started I took off like a bat out of hell. I was hoping to stay right behing Nyle but as I would find out later, I was about 10-15 seconds ahead of him at mile 1. I only hoped I could hang on. I tried keeping up with Dan/Eric but I couldn't get any closer. At mile 2, some kid (who was maybe 4') screamed past me like I was standing still. I stayed with him until just before the 3 mile (oh, no you don't kid) where I finally passed him for good. Coming into the home stretch, the streets are lined with people. That's when I realized Nyle was right on me. I was hoping to hold him off but he eventually passed me as I was passing that younger kid. Oh well... maybe next time. One thing that's nice about not being the fastest is that there is always someone fast that you can set your sights on as a goal. Maybe next time Nyle :)
I finished strong with a time of 19:50 and some change for a new PR and finished 3rd in my age group. I had to leave right after the race so I had no idea about the 3rd place until I looked at the results.
I woke on Sunday feeling pretty good. I headed out the door at around 7:15 for a long ride. I was ready to tackle another 50 miler. My route had me leaving my house, riding through Spfld., Salisbury, Athens, and then home. I want to take those hills a little at a time. It was a great solo ride. No pressure to ride fast so I wouldn't slow down the experienced riders. I arrived home at about 10:30 with 55 miles and feeling great! The hills were tough but hey... no pain, no gain. My next ride will be from Springfield and will include the hills in Petersburg. Hopefully I do better this time than the last.
Scott Harry is competing in a Half Iron man this week-end. Good luck Scott! You will do awesome!
Thursday, June 4, 2009
What's with all the Zeros
I wish this could be a story about me winning $100,000,000 in the lottery (that's a lot of zeros) but unfortunately it is not. When I took a look at my training over the past few days, I thought "what's with all the zeros".
My "zero" fascination for the week started on Monday. I headed out at 3:00 for a bike ride. I'd planned on only riding an hour but 1:45 later I pulled up to the front door. The ride consisted of a look from home to Interurban/Wabash trail, Koke Mill, Washington, Bradfordton, Old Jack, Koke Mill to the trail and home. The wind was pretty strong at times but I had a cross wind most od the ride. I totaled 30 miles for the day.
Tuesday was swim day. I headed to the Y right after work. I hit the pool at 5:30 and started with a 400 of drills/swim as a warm up. The main set was 1000 trying to work on my endurance. I finished the workout wit 3 x 1oo. I felt drained after the swim so I guess something is working.
Wednesday... All I can say about Wednesday was that I hope we never do 1200's again. Wednesday was speed night at the track. This was first ladder of this type but from what I gathered, everyone hated this. Or should I say hated the 1200. This was a tough work out but managable if you pace yourself right. I didn't pace myself right and was fast from the get go. KT had a ladder all set for us. The work out was as follows: 1200, 800, 400, 400, 800, 12oo with a 2:00 recovery (supposed) between each. After the first 1200, I was already dreading the last. I hurt for most of this work out. KT... this is payback from accounting class huh???
Today at lunch, I hit the Y for another swim. I was trying to focus on more strength for this work out. I started with a 300 warm up, swam 8 x 100, and cooled down with 4 x 50. I am tired now. Hopefully I can get rejuvenated for an evening ride. I think I'm going to stick with a 20 miler focusing on some intervals.
My "zero" fascination for the week started on Monday. I headed out at 3:00 for a bike ride. I'd planned on only riding an hour but 1:45 later I pulled up to the front door. The ride consisted of a look from home to Interurban/Wabash trail, Koke Mill, Washington, Bradfordton, Old Jack, Koke Mill to the trail and home. The wind was pretty strong at times but I had a cross wind most od the ride. I totaled 30 miles for the day.
Tuesday was swim day. I headed to the Y right after work. I hit the pool at 5:30 and started with a 400 of drills/swim as a warm up. The main set was 1000 trying to work on my endurance. I finished the workout wit 3 x 1oo. I felt drained after the swim so I guess something is working.
Wednesday... All I can say about Wednesday was that I hope we never do 1200's again. Wednesday was speed night at the track. This was first ladder of this type but from what I gathered, everyone hated this. Or should I say hated the 1200. This was a tough work out but managable if you pace yourself right. I didn't pace myself right and was fast from the get go. KT had a ladder all set for us. The work out was as follows: 1200, 800, 400, 400, 800, 12oo with a 2:00 recovery (supposed) between each. After the first 1200, I was already dreading the last. I hurt for most of this work out. KT... this is payback from accounting class huh???
Today at lunch, I hit the Y for another swim. I was trying to focus on more strength for this work out. I started with a 300 warm up, swam 8 x 100, and cooled down with 4 x 50. I am tired now. Hopefully I can get rejuvenated for an evening ride. I think I'm going to stick with a 20 miler focusing on some intervals.
Tuesday, June 2, 2009
Capital City Biathlon
On Saturday, I participated in my first ever multi-sport event. I had no idea what to expect and I was extremely nervous. I glanced over last year's results to try to come up with some kind of goal. I set my sights on a time of 1:10.
I had no idea where I should line up for the run so I stuck with Dan B. because he is faster than I and that might motivate me a bit. The 1st group went off and we had 3 minutes before our group went. As the time counted down, I doubted myself more and more. Had I ridded enough? Had I ran my sppedwork on Wed. too hard? Should I have taken 2 days off instead of 1??? Before I knew it, we were off and all those thoughts were out the door. I stuck to Dan or at least kept him in my sights. He was strong from the get go! Because this was a multi-sport event, I held back a touch on the run to save some for the bike because I knew my bike was WEAK and the results will show that. I picked up the pace on the last mile and finished the run in 20:12.45.
Now for the transition. I had laid everything out like I have been taught so it went pretty smooth. Helmet on... Shoes off... Shoes on... grab bike and go. Transition time- 47.70 seconds. My goal was 1 minutes.
After hopping on the bike, I tried to gently get into the ride but I took off like a rabbit. I paid for it for the first few miles but eventually got into a nice rythmn. I realized about mile 5 that I still had my race number on. DARN!!! I forgot to take off my race belt in the transition. Oh well. I flipped it around and motored forward. I was passed by a dozen or so by the turn around and only by a couple after the turn around. I rounded the last turn and pedalled with everything I had. I crossed the finish line around 1:08:46.55. 2 minutes better than I wanted but wait... we started 3 minutes later so my time was 1:05:46.55. YES!!!
I was extremely happy with this race and it gives me a clue of what I need to work on. Here is a break down of my run, transition, and bike by overall and age.
OVERALL
Run- 20:12.45 15th
Transition- 47.70 50th
Bike- 44:46.40 41st
AGE
Run 3rd
Transition 3rd
Bike 7th
I guess I need to spend more time on the bike but not bad for someone whose been riding for only a few months. I definately need to get out to the New City Time Trials to work on my speed.
I'm hooked! These multi sport events are really awesome. I can't wait to add the swim portion.
I had no idea where I should line up for the run so I stuck with Dan B. because he is faster than I and that might motivate me a bit. The 1st group went off and we had 3 minutes before our group went. As the time counted down, I doubted myself more and more. Had I ridded enough? Had I ran my sppedwork on Wed. too hard? Should I have taken 2 days off instead of 1??? Before I knew it, we were off and all those thoughts were out the door. I stuck to Dan or at least kept him in my sights. He was strong from the get go! Because this was a multi-sport event, I held back a touch on the run to save some for the bike because I knew my bike was WEAK and the results will show that. I picked up the pace on the last mile and finished the run in 20:12.45.
Now for the transition. I had laid everything out like I have been taught so it went pretty smooth. Helmet on... Shoes off... Shoes on... grab bike and go. Transition time- 47.70 seconds. My goal was 1 minutes.
After hopping on the bike, I tried to gently get into the ride but I took off like a rabbit. I paid for it for the first few miles but eventually got into a nice rythmn. I realized about mile 5 that I still had my race number on. DARN!!! I forgot to take off my race belt in the transition. Oh well. I flipped it around and motored forward. I was passed by a dozen or so by the turn around and only by a couple after the turn around. I rounded the last turn and pedalled with everything I had. I crossed the finish line around 1:08:46.55. 2 minutes better than I wanted but wait... we started 3 minutes later so my time was 1:05:46.55. YES!!!
I was extremely happy with this race and it gives me a clue of what I need to work on. Here is a break down of my run, transition, and bike by overall and age.
OVERALL
Run- 20:12.45 15th
Transition- 47.70 50th
Bike- 44:46.40 41st
AGE
Run 3rd
Transition 3rd
Bike 7th
I guess I need to spend more time on the bike but not bad for someone whose been riding for only a few months. I definately need to get out to the New City Time Trials to work on my speed.
I'm hooked! These multi sport events are really awesome. I can't wait to add the swim portion.
Thursday, May 28, 2009
Thursday afternoon swim
After a great workout on Wednesday, I hit the pool at lunch for a swim. My triathlon is a little over a month away and I need to get a lot of endurance work in before then. I'm going to swim 2 days a week and both days will be spent swimming longer distance. Nancy says to always do a drill set as a warm-up so I proceeded with a 400 set of drills... 50 drill, 50 swim, 50 drill, 50 swim (you get the point).
The main set was a ladder. I honestly have no idea what I'm doing in the pool as far as sets but a plan never hurts (in theory). The ladder was a 50, 100, 150, 200, 150, 100, 50 with a 10-15 second rest interval. I followed up that set with a nice and easy 3 x 100 making sure I counted my strokes (SR) and keep them between 18-20.
I'm on my own now so I have to consciously remember everything Nancy taught me over the past 16 weeks so she doesn't get on my case when she sees me swimming.
My next workout is gooing to be a straight 750 swim preceeded by a drill set. I need to work my way up to about a 1150 swim (.7 mile) for my triathlon.
The main set was a ladder. I honestly have no idea what I'm doing in the pool as far as sets but a plan never hurts (in theory). The ladder was a 50, 100, 150, 200, 150, 100, 50 with a 10-15 second rest interval. I followed up that set with a nice and easy 3 x 100 making sure I counted my strokes (SR) and keep them between 18-20.
I'm on my own now so I have to consciously remember everything Nancy taught me over the past 16 weeks so she doesn't get on my case when she sees me swimming.
My next workout is gooing to be a straight 750 swim preceeded by a drill set. I need to work my way up to about a 1150 swim (.7 mile) for my triathlon.
800 x 400= Great workout
Wednesday was speed day... again. I went to the blog and saw we would be doing 800's and 400's. Cool! I hated those mile repeats. After a warm-up, Katie explained some track etiquette. Runner's get the inside, walkers get the outside and pass on the outside. I figured I would forget one eventually and I did. I started walking to the inside. You big dummy!!!
The plan was to run 4 x 800 and 4 x 400. OUCH!!!! I hopped in with Katie, Nyle, Rob, and a couple others and we were off. I counted off the 1/4 splits each time and we were consistently hitting 1:32/33 and finishing at around 3:06. The last 200 is always the toughest.
After a breif rest, we... I mean they started the 400's. I looked up and the group had left without me. I guess that's what I get for not paying attention. I jumped in for the 2nd and knew I would need to run by myself. The 400's are kind of a blurr but the first 2 (for me) were run about 1:27. I sluffed on the 3rd, running in 1:30. Since I was flying solo on the 4th, I wanted to push the pace. I finished in 1:23.
Following a mile cool down, I was off to the race director's meeting.
The plan was to run 4 x 800 and 4 x 400. OUCH!!!! I hopped in with Katie, Nyle, Rob, and a couple others and we were off. I counted off the 1/4 splits each time and we were consistently hitting 1:32/33 and finishing at around 3:06. The last 200 is always the toughest.
After a breif rest, we... I mean they started the 400's. I looked up and the group had left without me. I guess that's what I get for not paying attention. I jumped in for the 2nd and knew I would need to run by myself. The 400's are kind of a blurr but the first 2 (for me) were run about 1:27. I sluffed on the 3rd, running in 1:30. Since I was flying solo on the 4th, I wanted to push the pace. I finished in 1:23.
Following a mile cool down, I was off to the race director's meeting.
Tuesday, May 26, 2009
Another Brick in the Wall
Multi-sport training has been going pretty well. It's tough trying to learn to balance all 3 disciplines. I figured that with this training, my running was bound to suffer a bit. I wanted to see where I was at with my running so I signed up for a 5k on Saturday. It was more of a fundraiser event so it didn't attract the bigger names in town. I wasn't quite sure what to expect but the morning was hot and humid.
I ended up finishing with a time of 20:51 which was 1 minute less than my PR. Disappointed? Kind of, but it is the first race in warm weather this year and the guys who finished 1 & 2 were also 1 minute off their PR so...
I now have a starting point for the year and hopefully my times will keep going down.
On Monday, I did my 2nd ever brick work-out. For those who don't know what a brivk is, it is when you go from say the bike to the run without any rest. After riding 21 miles, I slipped on my running shoes and ran 3 miles. My legs felt pretty good. I actually increased my pace by 30 seconds each mile. I'm on my way to my first triathlon.
This week-end, I get a taste of the multi-sport thing with a biathlon that starts with a 3.1 mile run and finishes with a 15 mile bike. I'm really looking forward to it.
Tonight is the last night of swim class so I'm on my own from here. I think I'll be able to manage.
I ended up finishing with a time of 20:51 which was 1 minute less than my PR. Disappointed? Kind of, but it is the first race in warm weather this year and the guys who finished 1 & 2 were also 1 minute off their PR so...
I now have a starting point for the year and hopefully my times will keep going down.
On Monday, I did my 2nd ever brick work-out. For those who don't know what a brivk is, it is when you go from say the bike to the run without any rest. After riding 21 miles, I slipped on my running shoes and ran 3 miles. My legs felt pretty good. I actually increased my pace by 30 seconds each mile. I'm on my way to my first triathlon.
This week-end, I get a taste of the multi-sport thing with a biathlon that starts with a 3.1 mile run and finishes with a 15 mile bike. I'm really looking forward to it.
Tonight is the last night of swim class so I'm on my own from here. I think I'll be able to manage.
Friday, May 22, 2009
Dog Days of Summer
Tonight was ride night. I'm thinking of running a 5K this week-end and I wanted to try to take it easy. Anyone who knows me, knows that I don't take it easy. Tonight was no different. The plan was to ride 20 miles or a little over 1 hour. I had intentions of riding the course that the Wheelfast ride takes but somewhere I missed a turn. I thought I had it under control but...
I kept riding, hoping that I would eventually see a street I recognized and then... GREAT BIG dog comes flying out at me... right in front of the bike. When I say big, I mean 130 lb. rotweiller that looked like he might even be able to eat my bike. I locked up my brakes and almost lost it. I kicked the speed up a few notches and grabbed my water bottle (just in case). The dog eventually retreated and thank god, because I didn't have anything left and he was keeping up with me. Whew! Disaster averted.
I did finally pass a street I recognized but knew that if I kept heading west, I would hit Route 4. After a few winding miles, I recognized a road that would indeed take me to Route 4. At this point, I only had a few miles to go so I got in the aerobars and quickened the pace. I looked down and was riding at 24 mph. That's fast for me. I hit the trail in Chatham and rode a cooldown home with a total of 25 miles and TIRED legs. Thanks Dog!!!
I kept riding, hoping that I would eventually see a street I recognized and then... GREAT BIG dog comes flying out at me... right in front of the bike. When I say big, I mean 130 lb. rotweiller that looked like he might even be able to eat my bike. I locked up my brakes and almost lost it. I kicked the speed up a few notches and grabbed my water bottle (just in case). The dog eventually retreated and thank god, because I didn't have anything left and he was keeping up with me. Whew! Disaster averted.
I did finally pass a street I recognized but knew that if I kept heading west, I would hit Route 4. After a few winding miles, I recognized a road that would indeed take me to Route 4. At this point, I only had a few miles to go so I got in the aerobars and quickened the pace. I looked down and was riding at 24 mph. That's fast for me. I hit the trail in Chatham and rode a cooldown home with a total of 25 miles and TIRED legs. Thanks Dog!!!
Thursday, May 21, 2009
Speed 101
The saying goes... "If you want to run fast, you have to train fast". That's a hard concept to grasp when you show up for your first outside speed workout session after having done most of the miles over the winter at a slower pace while training for a marathon.
I went into this workout, 2 x 1 mile & 2 x 400, thinking I could run the miles in 6:00. At least that is what McMillen was telling me. I ended up running both miles at 6:30 and finished with burning lungs. It is early in the season so I have something to look forward to I guess. The 400's were run for the most part uphill. 1 word... TOUGH!!!
I finished with a mile cooldown contemplating whether or not I could/would attempt to try a half ironman triathlon in October. I'm going to get 2 shorter triathlons in before I make my decision.
I went into this workout, 2 x 1 mile & 2 x 400, thinking I could run the miles in 6:00. At least that is what McMillen was telling me. I ended up running both miles at 6:30 and finished with burning lungs. It is early in the season so I have something to look forward to I guess. The 400's were run for the most part uphill. 1 word... TOUGH!!!
I finished with a mile cooldown contemplating whether or not I could/would attempt to try a half ironman triathlon in October. I'm going to get 2 shorter triathlons in before I make my decision.
Monday, May 18, 2009
A Long Week-end
Actually, the week-end flew by but I did get a lot of miles in. My training has gone to running specific to trying to balance swimming, running, and biking. For the past week, I was only able to run and swim since we were out in California for vacation. I ran long one day and sorta long 2 other days. I swam everyday either doing drills, swimming, or just laying out in the 100 degree weather. La Quinta, California... I could get used to that lifestyle.
We arrived back home on Wednesday evening and were greeted by storms on the drive up from St. Louis. Thursday was business as usual for both work and training. After a LONG day at work, I hit the treadmill for 8 x 400 @ 6:00 pace. It was a little difficult but manageable.
Due to the weather, I decided to run on saturday instead of biking. I managed 11.75 miles and a sore left knee. It felt pretty good until I stopped at a light within a mile from home. Then I couldn't start again. I'll be researching this injury. I had this injury when I started running a couple years ago. Maybe it is due to all the treadmill running and now that I'm hitting the roads, it's acting up.
Sunday was a much nicer day. After completing numerous honey-do's, I hopped on the bike. I planned on 35 but only managed 33.5. I'll take it. I rode from my house to Lake Sanchris and back. Most of the miles were on the same road. Kind of boring but at least I knew I would have the wind at my back on the way home. I finished in under 2 hours.
I have a 5K in site for next week-end to see how my early season endurnace is and then I will be doing my first biathlon on May 30... 3 nile run followed by a 15 mile bike.
We arrived back home on Wednesday evening and were greeted by storms on the drive up from St. Louis. Thursday was business as usual for both work and training. After a LONG day at work, I hit the treadmill for 8 x 400 @ 6:00 pace. It was a little difficult but manageable.
Due to the weather, I decided to run on saturday instead of biking. I managed 11.75 miles and a sore left knee. It felt pretty good until I stopped at a light within a mile from home. Then I couldn't start again. I'll be researching this injury. I had this injury when I started running a couple years ago. Maybe it is due to all the treadmill running and now that I'm hitting the roads, it's acting up.
Sunday was a much nicer day. After completing numerous honey-do's, I hopped on the bike. I planned on 35 but only managed 33.5. I'll take it. I rode from my house to Lake Sanchris and back. Most of the miles were on the same road. Kind of boring but at least I knew I would have the wind at my back on the way home. I finished in under 2 hours.
I have a 5K in site for next week-end to see how my early season endurnace is and then I will be doing my first biathlon on May 30... 3 nile run followed by a 15 mile bike.
Tuesday, May 5, 2009
A lot has been going on
I've been pretty busy with trying to build somewhat of a base before I embark on my first triathlon training program. I really feel like my running is going to suffer but to try something new will be kind of cool.
Thursday evening I hopped on the treadmill for some speed work. I did 6 x 400 at 6:10 pace with a 200 recovery between repeats. I preceded with 1 mile warm-up and concluded with 1 mile cool down. I love my speed work!!!!
Friday was a day off and will continue to be my day off. Fridays are left as a date/dinner night.
Saturday marning/afternoon was spent helping Kristi and Cameron. Kristi had a show that I needed to help her get set up for. She makes and sells jewelry and is really AWESOME. I might be a little biased but she really is good. I then assisted Cameon in making a science fair project, Pencil Rocket. That was good time we spent together and it actually worked the first time we tried it. Around 4:00, I finally made it out for my long run. The longest I had run prior to this was 6 miles the week before. It felt good to go long but I also felt a twinge in my knee. I'd been doing a lot of treadmill running so I hope it is just a lack of road running that is causing this. I guess I'll find out soon enough. I averaged about 8:37 for the run with the last 2 miles being run at a faster pace.
Sunday morning was spent volunteering at the Try the Tri. It's a great event for kids and adults wanting to try their hand at triathlons. We (me and Cameron) were on the bike course. It was a very fun experience. After the race and cutting the grass, I headed out for a bike ride. The plan was to do 30 miles. I missed a turn along the way but it was ok. It ended up being an out and back on a beautiful day. I eventually logged 30.5 miles in 1:45.
Monday was spent lifting weights. I decided after the weight, that I would hop on the recumbent bike for some strength work. I did 30 minutes of interval training with 4 minutes hard/ 3 minutes easy. My quads were burning when I was done.
Training for next week may be slim as we are headed to California for a few days. First San Diego and then La Quinta which is near Palm Springs. I plan on running and swimming but not much bike unless I make it to gym.
Thursday evening I hopped on the treadmill for some speed work. I did 6 x 400 at 6:10 pace with a 200 recovery between repeats. I preceded with 1 mile warm-up and concluded with 1 mile cool down. I love my speed work!!!!
Friday was a day off and will continue to be my day off. Fridays are left as a date/dinner night.
Saturday marning/afternoon was spent helping Kristi and Cameron. Kristi had a show that I needed to help her get set up for. She makes and sells jewelry and is really AWESOME. I might be a little biased but she really is good. I then assisted Cameon in making a science fair project, Pencil Rocket. That was good time we spent together and it actually worked the first time we tried it. Around 4:00, I finally made it out for my long run. The longest I had run prior to this was 6 miles the week before. It felt good to go long but I also felt a twinge in my knee. I'd been doing a lot of treadmill running so I hope it is just a lack of road running that is causing this. I guess I'll find out soon enough. I averaged about 8:37 for the run with the last 2 miles being run at a faster pace.
Sunday morning was spent volunteering at the Try the Tri. It's a great event for kids and adults wanting to try their hand at triathlons. We (me and Cameron) were on the bike course. It was a very fun experience. After the race and cutting the grass, I headed out for a bike ride. The plan was to do 30 miles. I missed a turn along the way but it was ok. It ended up being an out and back on a beautiful day. I eventually logged 30.5 miles in 1:45.
Monday was spent lifting weights. I decided after the weight, that I would hop on the recumbent bike for some strength work. I did 30 minutes of interval training with 4 minutes hard/ 3 minutes easy. My quads were burning when I was done.
Training for next week may be slim as we are headed to California for a few days. First San Diego and then La Quinta which is near Palm Springs. I plan on running and swimming but not much bike unless I make it to gym.
Thursday, April 30, 2009
Keeping Me Honest
I guess I need to get back to posting. If anything, it will keep me honest. I have still been training just not as much as I'd really like. I've cut back on the running and replaced it with biking and swimming. I'm going to try my first Triathlon on July 5th. It is a .7 mile swim, 19 mile bike, and 4.5 mile run. My training is going to look something like this:
M- Swim (lunch) & bike (30-60 minutes hard/easy)(AM or PM)
T- Run (Tempo, intervals, or Fartlek)
W- Ride (30-60 minutes) followed by a short run (2-5 miles) (brick workout)
Th- Swim & Strength
F- Rest
Sa- Long bike (90-120 minutes) or run (10-14 miles)
I am currently doing all three but my training doesn't officially start until I return from vacation on May 11.
Last night I rode 25 miles. My legs felt tired. It must have been the 50 miles on the bike on Saturday.
M- Swim (lunch) & bike (30-60 minutes hard/easy)(AM or PM)
T- Run (Tempo, intervals, or Fartlek)
W- Ride (30-60 minutes) followed by a short run (2-5 miles) (brick workout)
Th- Swim & Strength
F- Rest
Sa- Long bike (90-120 minutes) or run (10-14 miles)
I am currently doing all three but my training doesn't officially start until I return from vacation on May 11.
Last night I rode 25 miles. My legs felt tired. It must have been the 50 miles on the bike on Saturday.
Sunday, April 12, 2009
Much needed rest
I have been on a running break for about a week. After my crash at last week-ends Lincoln Memorial, I decided it was time to take a little break. I am feeling better but I still don't have any desire to go running. But I am going to start easy tomorrow (Monday). Instead of running, I have been riding my new bike, trying to get used to it. I purchased a Specialized Allez Elite. It is AWESOME. I rode about 13 miles on Wednesday and decided to ride a little longer on Saturday. I finished with about 22 miles. I did hit the weights last week a bit.
I have been swimming at the pool also. It is an excellent cross training exercise. I finished the beginner triathlon swimming class and on Tuesday, I start the intermediate class. The class is pretty fun and the instructor definately knows what she is doing and talking about.
Hopefully, I can find my passion for running again. I had trained hard for 1.5 years without any rest and my body finally shut down. I'm sure it will let me know when it's ok to start up again.
I have been swimming at the pool also. It is an excellent cross training exercise. I finished the beginner triathlon swimming class and on Tuesday, I start the intermediate class. The class is pretty fun and the instructor definately knows what she is doing and talking about.
Hopefully, I can find my passion for running again. I had trained hard for 1.5 years without any rest and my body finally shut down. I'm sure it will let me know when it's ok to start up again.
Wednesday, April 1, 2009
Almost Race Day
In 4 days, I will be running my 2nd half marathon. It would have been 3rd, but the race in St. Charles, MO last year was cut short by 3.1 miles. I don't quite know what to expect. I've been telling everyone I'd like to shoot for a 1:38 but would be happy with anything better than 1:45. Scott's advice is take what the day give you. Pretty sound advice if you ask me.
So... what have I been doing. Well, last Thursday (March 26) I went and ran @ Lincoln Park and included 5 miles of hills in the cemetary. I paid for those hills at swimming class afterwards. I aveaged a 7:45 pace for the entire run. There are some wicked hills. Thank God I don't live in a naturally hilly area. I totalled 7 miles.
Friday was an off day. I was preparing mentally for the new bike purchase I was about to make on Saturday. I knew what I had to spend and I needed to make sure I stayed to that. I ended up with a Specialized Allez Compact Elite. It is a sweet bike and just what I wanted. I could have gotten more of a bike but I also needed all the accessories. Those things add up. I was stoked after the purchase. I hopped on the treadmill and ended with 3 at nice and easy pace.
My long run was supposed to be Sunday, but due to 6 inches of snow, Scott and I postponed until Monday morning. The snow was gone by Monday and it made for a great morning. We covered 7 miles at an average pace of 8:08. A little fast but it felt REALLY good. I followed that up with 4 easy miles on Tuesday and plan on running 3 easy miles tonight. I'm trying to make sure I feel 100% for the race on Saturday.
So... what have I been doing. Well, last Thursday (March 26) I went and ran @ Lincoln Park and included 5 miles of hills in the cemetary. I paid for those hills at swimming class afterwards. I aveaged a 7:45 pace for the entire run. There are some wicked hills. Thank God I don't live in a naturally hilly area. I totalled 7 miles.
Friday was an off day. I was preparing mentally for the new bike purchase I was about to make on Saturday. I knew what I had to spend and I needed to make sure I stayed to that. I ended up with a Specialized Allez Compact Elite. It is a sweet bike and just what I wanted. I could have gotten more of a bike but I also needed all the accessories. Those things add up. I was stoked after the purchase. I hopped on the treadmill and ended with 3 at nice and easy pace.
My long run was supposed to be Sunday, but due to 6 inches of snow, Scott and I postponed until Monday morning. The snow was gone by Monday and it made for a great morning. We covered 7 miles at an average pace of 8:08. A little fast but it felt REALLY good. I followed that up with 4 easy miles on Tuesday and plan on running 3 easy miles tonight. I'm trying to make sure I feel 100% for the race on Saturday.
Thursday, March 26, 2009
The Past Week
Since I posted last, I have been keeping with the training. I'm starting to feel better about the Lincoln Memorial in a little over a week but i wish I was feeling better. I set a goal last year that I wanted to turn in a time around 1:38. I'd still like that but anything under 1:45 will satisfy me.
Last Thursday, March 19, I ran 5 and some change starting at Lincoln Park, running a lap through the cemetary, and then heading back to the park via the pond hills. It was an up-tempo work-out. I finished the evening with my Tri swim class. We finally got to swim a bit. YEAH!!!
Friday was a day off for a long run on Saturday. I dropped my son off at WHS at 5:30 and headed to Lincoln Park to run the LM course. I started at about the 5.5 mile point so all the hills were done first. I averaged an 8:30 pace with the last 3 miles being 8:00 or under.
Sunday was spent relaxing with some weights. Other than the weights, it was a pretty relaxing day.
Monday after work, I rode the recumbent bike for 30 minutes. I tried to keep a cadence of 90. I guess the number to shoot for while riding is between 85 and 95. It felt good over the 30 minutes. I covered 7 miles and felt very refreshed.
I decided to do some speedwork on Tuesday. I am going to start the speedwork pretty heavy when the LM is over in order to get ready for the spring/summer/fall races. I'd like to PR by 1 minute for the 5K. That would put aroung 18:57. The workout was 8 x 400 with equal recovery which was half a lap. The 400 were run at 9.3 mph (6:27 pace). I do all my speedwork on the treadmill. The last lap was actually a 600. I ended up running 5.25 miles if you count the 1 warm-up and cooldown in just under 39:00.
Wednesday was recovery day. 3 easy miles on the treadmill at about 9:00 pace. I followed the run up with dinner and then weight training.
Last Thursday, March 19, I ran 5 and some change starting at Lincoln Park, running a lap through the cemetary, and then heading back to the park via the pond hills. It was an up-tempo work-out. I finished the evening with my Tri swim class. We finally got to swim a bit. YEAH!!!
Friday was a day off for a long run on Saturday. I dropped my son off at WHS at 5:30 and headed to Lincoln Park to run the LM course. I started at about the 5.5 mile point so all the hills were done first. I averaged an 8:30 pace with the last 3 miles being 8:00 or under.
Sunday was spent relaxing with some weights. Other than the weights, it was a pretty relaxing day.
Monday after work, I rode the recumbent bike for 30 minutes. I tried to keep a cadence of 90. I guess the number to shoot for while riding is between 85 and 95. It felt good over the 30 minutes. I covered 7 miles and felt very refreshed.
I decided to do some speedwork on Tuesday. I am going to start the speedwork pretty heavy when the LM is over in order to get ready for the spring/summer/fall races. I'd like to PR by 1 minute for the 5K. That would put aroung 18:57. The workout was 8 x 400 with equal recovery which was half a lap. The 400 were run at 9.3 mph (6:27 pace). I do all my speedwork on the treadmill. The last lap was actually a 600. I ended up running 5.25 miles if you count the 1 warm-up and cooldown in just under 39:00.
Wednesday was recovery day. 3 easy miles on the treadmill at about 9:00 pace. I followed the run up with dinner and then weight training.
Wednesday, March 18, 2009
Little of This... Little of That
In three days, I've biked, ran, and swam. I guess I'm a triathlete??? No... Not really but I think I might be on my way. I'm a little gun shy about entering a triathlon but I will have to sometime.
On Monday, I spent 1 hour riding the cross-train program on the recumbent bike. Mondays ALWAYS used to be cross-training day and I think I'm going to get back in that routine. I set the bike on level 2 and I obviously forgot how hard it was. It topped out @ a resistance of 6. Each segment was about 1 minute 10 seconds long. I totalled 16 miles with tired legs.
I fremembered I was going to take it easy on Tuesday after the hard bike ride but not until after I completed 6 x 800 @ 8.7 mph (6:53/ mile pace). I definately felt the bike work-out from the first 800. I made it through fortunately and totalled 5.25 miles that included .5 mile warmup and cooldown.
Today (Wednesday), I headed to the pool at the Y to practice the drills I've been learning in my Triathlon swimming class. I didn't keep track of the distance I swam but I did swim for 1 hour and covered everything I supposed to.
On Monday, I spent 1 hour riding the cross-train program on the recumbent bike. Mondays ALWAYS used to be cross-training day and I think I'm going to get back in that routine. I set the bike on level 2 and I obviously forgot how hard it was. It topped out @ a resistance of 6. Each segment was about 1 minute 10 seconds long. I totalled 16 miles with tired legs.
I fremembered I was going to take it easy on Tuesday after the hard bike ride but not until after I completed 6 x 800 @ 8.7 mph (6:53/ mile pace). I definately felt the bike work-out from the first 800. I made it through fortunately and totalled 5.25 miles that included .5 mile warmup and cooldown.
Today (Wednesday), I headed to the pool at the Y to practice the drills I've been learning in my Triathlon swimming class. I didn't keep track of the distance I swam but I did swim for 1 hour and covered everything I supposed to.
Monday, March 16, 2009
A Few Good Day
I've had a few good days but I don't think I am in any shape to run a good half in a couple of weeks. To be honest, I can't wait until this race is over so I can decrease my mileage a bit and get rejuvenated for the spring/summer/fall races.
I ran 5.25 on Thursday evening. The course consisted of about 8 hills. I ran through Lincoln Park and the cemetary in order to get some hills in since the course for the race is pretty hilly. I struggled at the beginning due to my sickness I'm trying to get over but finished strong... sub 7:00 over the last mile and a half.
Friday was a rest after running 13.25 from Tuesday- Thursday. Saturday was a long run. I ended up with 13.4 and sore legs. I was only going to do 10 but the weather was absolutely gorgeous. I set out about 11:00 AM. As I was running, I decided to do a negative split run. The idea is to run out a certain distance/time, turn around, and see if you can make it back to point A in less time it took you to do the intial distance/time. I ended up running out 1 hour (6.7 miles)and beat my time back by about 4 minutes. I ended up with a total time of 1:56 and some change.
Sunday was spent relaxing, taking a nap, and doing some strength/core training.
I ran 5.25 on Thursday evening. The course consisted of about 8 hills. I ran through Lincoln Park and the cemetary in order to get some hills in since the course for the race is pretty hilly. I struggled at the beginning due to my sickness I'm trying to get over but finished strong... sub 7:00 over the last mile and a half.
Friday was a rest after running 13.25 from Tuesday- Thursday. Saturday was a long run. I ended up with 13.4 and sore legs. I was only going to do 10 but the weather was absolutely gorgeous. I set out about 11:00 AM. As I was running, I decided to do a negative split run. The idea is to run out a certain distance/time, turn around, and see if you can make it back to point A in less time it took you to do the intial distance/time. I ended up running out 1 hour (6.7 miles)and beat my time back by about 4 minutes. I ended up with a total time of 1:56 and some change.
Sunday was spent relaxing, taking a nap, and doing some strength/core training.
Wednesday, March 11, 2009
Back to Running
As the title suggests, I'm back to running. It feels like I have been idle for 5 years. I rode the bike for 45 minutes on Monday and Tuesday I hopped on the treadmill for a 4 mile run. Although I was out of breath and my legs were like jello, It felt good to have completed a run. My chest hurt quite a bit and I'm sure it will for a few more days.
I'm going to hit the treadmill for a 3-4 mile recovery run tonight. Tomorrow night, I have my Beginner's Tri swim class. I might run after work and before class. I'm getting way ahead of myself though. :)
I'm going to hit the treadmill for a 3-4 mile recovery run tonight. Tomorrow night, I have my Beginner's Tri swim class. I might run after work and before class. I'm getting way ahead of myself though. :)
Tuesday, March 10, 2009
Walking That Fine Line
Man!!! It's been so long since my last post, I almost forgot my sign in information. Just because I've been absent from posting doesn't mean I haven't been training. I was keeping pretty busy. Notice the word was???
I've been training for a Half Marathon in my home town on April 4th and I set a pretty lofty goal for myself. I picked out a pretty aggressive training plan & threw some stairs in the mix. I was running hard 3 days a week with 1 day recovery and a long run. I knew there was a fine line betweening training right AND smart and over-training. How would I know I had pushed my limits was a question I asked myself a lot over the past several weeks.
I knew I was getting tired from all the high intensity workouts and last week it finally hit me. I crossed that line into over-training. I hadn't been sick in I don't know how long but it hit me hard. I was WAY down and out for three to four days. As I write this, it is still sitting down deep in my chest.
As runners, we seem to always try to push our envelopes (at leats I do) without enough rest and our bodies give up on us... for only a short time. I'd been training the past year and a half pretty much non-stop and it finally caught up to me. On the bright side, my legs feel refreshed and rested up. I have 3.5 weeks before the race and my goal now is to just PR.
I've been training for a Half Marathon in my home town on April 4th and I set a pretty lofty goal for myself. I picked out a pretty aggressive training plan & threw some stairs in the mix. I was running hard 3 days a week with 1 day recovery and a long run. I knew there was a fine line betweening training right AND smart and over-training. How would I know I had pushed my limits was a question I asked myself a lot over the past several weeks.
I knew I was getting tired from all the high intensity workouts and last week it finally hit me. I crossed that line into over-training. I hadn't been sick in I don't know how long but it hit me hard. I was WAY down and out for three to four days. As I write this, it is still sitting down deep in my chest.
As runners, we seem to always try to push our envelopes (at leats I do) without enough rest and our bodies give up on us... for only a short time. I'd been training the past year and a half pretty much non-stop and it finally caught up to me. On the bright side, my legs feel refreshed and rested up. I have 3.5 weeks before the race and my goal now is to just PR.
Wednesday, February 11, 2009
Ended Up OK!
After 4 easy miles on the treadmill on Monday, Tuesday called for a much harder workout. It was my final week for mile repeats. After marathon pace, and 10K pace, this week was supposed to be at 5K pace which is 6:28. I haven't ran this fast since last September when I PR'ed in the 5K distance. For some reason, I just didn't think I had it in me to run that fast. After a .5 warm up, it was time to ramp up to 9.3 mph. The first mile came and went and I felt pretty good. The second was a little harder. I started feeling it with a lap to go. The third was really tough. After 2 laps, I was ready to give up but I stuck it out... tired legs and all. I totalled 5 miles @ around 36:00. I was already dreading the morning work out as stairs was in order.
I woke Wednesday and headed to the Y to meet Scott at 6:00. We set out for the Hilton. It is about a .6 mile warm up. The plan was to go to the top... all 31 floors with a couple of rest stops. After about 5 floors, my legs were burning. I'm guessing it was mostly due to the work out the night before. We made stops at floors 12 and 20. We should be good in a couple of weeks for no stops. We concluded the morning work out with a little over 3.5 miles for a total of 4.25 and 31 floors of steps. My legs are beat!!!
All my worrying was for not as everything ended up OK.
I woke Wednesday and headed to the Y to meet Scott at 6:00. We set out for the Hilton. It is about a .6 mile warm up. The plan was to go to the top... all 31 floors with a couple of rest stops. After about 5 floors, my legs were burning. I'm guessing it was mostly due to the work out the night before. We made stops at floors 12 and 20. We should be good in a couple of weeks for no stops. We concluded the morning work out with a little over 3.5 miles for a total of 4.25 and 31 floors of steps. My legs are beat!!!
All my worrying was for not as everything ended up OK.
Monday, February 9, 2009
And Then It Was Back To Normal
The week-end started at 5:30 on Saturday with a temp of about 46 degrees. Today's long run called for shorts... at the beginning of February??? I know it sounds crazy but we set a record high of 67 degrees on Saturday. 10 miles was the distance in this 3rd recovery week.
We met at 7:00 at Cafe Moxo, a local downtime eatery, where we were going to run the front part of the Lincoln Memorial Half Marathon and add 3 miles in the middle. The pace started a little slow (8:40) but we picked it from there. We hovered around 8:15-8:10 pace for the next several miles. It was a quicker pace but felt pretty good. We ran into Tom and Mike Burk in the park so mile 7 or 8 was a little slower (8:40) since stopped and gabbed for a minute. The last 2 miles were pretty quick as we ran 8:04 and 8:03. I could definately feel the run later that day.
And then it was back to normal on Sunday. I believe the high was 36 degrees and I decided to stay in for a treadmill run. I set the speed for an 8:58 pace and completed 5 miles in 44:57. This was an active recovery run as I actually thought about taking the day off completely.
I totalled 28 miles for the week with a few stairs included.
We met at 7:00 at Cafe Moxo, a local downtime eatery, where we were going to run the front part of the Lincoln Memorial Half Marathon and add 3 miles in the middle. The pace started a little slow (8:40) but we picked it from there. We hovered around 8:15-8:10 pace for the next several miles. It was a quicker pace but felt pretty good. We ran into Tom and Mike Burk in the park so mile 7 or 8 was a little slower (8:40) since stopped and gabbed for a minute. The last 2 miles were pretty quick as we ran 8:04 and 8:03. I could definately feel the run later that day.
And then it was back to normal on Sunday. I believe the high was 36 degrees and I decided to stay in for a treadmill run. I set the speed for an 8:58 pace and completed 5 miles in 44:57. This was an active recovery run as I actually thought about taking the day off completely.
I totalled 28 miles for the week with a few stairs included.
Friday, February 6, 2009
Not quite there yet
My speed work last night, 3 X 1 mile @ 10K pace, went pretty well but I can tell that I'm not quite there yet. I felt great 2 week after the marathon but I feel I may have pushed it too much lately because I don't feel like I have my legs back and I have been extremely tired. Maybe I'll take it easy next week... Right!
After a .5 mile warm up, I set the speed to 8.7 (6:53 pace) and set off on my 1st mile. I've come to the realization that the first interval doesn't feel so good and today was no exception. But after the first, I was in a groove. Between the mile intervals, I did .5 rest at 10:00 pace. The work out felt good. My breathing was fine, but my legs didn't have it. It's tough trying to go fast when for a majority of my 18 week marathon training I was running fairly slow. I completed the work out with a mile cool down at 8:30 pace.
After a .5 mile warm up, I set the speed to 8.7 (6:53 pace) and set off on my 1st mile. I've come to the realization that the first interval doesn't feel so good and today was no exception. But after the first, I was in a groove. Between the mile intervals, I did .5 rest at 10:00 pace. The work out felt good. My breathing was fine, but my legs didn't have it. It's tough trying to go fast when for a majority of my 18 week marathon training I was running fairly slow. I completed the work out with a mile cool down at 8:30 pace.
Thursday, February 5, 2009
Back to Work
I was back to work last night after a day off recovering from my Monday stair workout. My calves were still pretty sore but I knew once I got started, the soreness would subside.
Week 2 of Hal Higdon's recovery plan called for 4 miles but I was going for 5-6. I set the incline to 1, the speed to 7.5 (8:00 pace) and I was off. The first few miles on the mill completely suck. There is nothing on TV except news, until Wheel of Fortune is on at 6:30. At mile 3, I thought I would only go 4, at 4 I thought maybe 5, at 5 I thought... I can do six no problem. Although my legs were tired, I felt pretty good. My breathing was good. I incresed my last lap to 7:40 pace to finish strong.
I finished with 6 miles and a total time of 47:56. Tonight calls for 3 X 1 mile at 10K pace (around 7:00 pace). I'm not sure if my legs will be able to handle the speed so I will need to prepare mentally all day. I just have to tell myself that it will pay off for the half and summer races.
Week 2 of Hal Higdon's recovery plan called for 4 miles but I was going for 5-6. I set the incline to 1, the speed to 7.5 (8:00 pace) and I was off. The first few miles on the mill completely suck. There is nothing on TV except news, until Wheel of Fortune is on at 6:30. At mile 3, I thought I would only go 4, at 4 I thought maybe 5, at 5 I thought... I can do six no problem. Although my legs were tired, I felt pretty good. My breathing was good. I incresed my last lap to 7:40 pace to finish strong.
I finished with 6 miles and a total time of 47:56. Tonight calls for 3 X 1 mile at 10K pace (around 7:00 pace). I'm not sure if my legs will be able to handle the speed so I will need to prepare mentally all day. I just have to tell myself that it will pay off for the half and summer races.
Monday, February 2, 2009
Tough Couple of Days
The past 2 days have been tougher work-outs since the fast long run. Next week, I hope to tone it down a bit for our long run because I want to go a little longer than the prescribed 7. Hopefully we can do somewhere in the neighborhood of 9-10.
My Sunday workout called for a 30 minute tempo run. I went 4 miles in right around 30 minutes. I definately worked up a sweat during this workout on the treadmill.
Today (Monday), I was flying solo. I arrived at the Y at 6:15 AM. The plan was to do short warm up (.5 miles) to the Hilton, do some stairs, and a 2-3 mile cool down. I was definately feeling the affects of yesterday's tempo run. The warm up was REALLY slow and I was already dreading the infamous stairs who were to blame for my pain most of last week. I did singles up to the 16th floor and I was breathing HEAVY. After heading down, I grabbed some water and tried talking myself out of the 8 doubles but I wasn't listening to myself. I hit the stairs for the doubles and as I approached the last couple of flights, I felt like I was walking. This is a work out. It took me most of the way down to catch my breath.
I concluded the work out with 1.5 mile cool down. I couldn't (or didn't want to) do anymore. I feel like this was quality work out even though the running was short.
I have a weird feeling that my mile repeats at 10K pace tomorrow are going to suffer.
My Sunday workout called for a 30 minute tempo run. I went 4 miles in right around 30 minutes. I definately worked up a sweat during this workout on the treadmill.
Today (Monday), I was flying solo. I arrived at the Y at 6:15 AM. The plan was to do short warm up (.5 miles) to the Hilton, do some stairs, and a 2-3 mile cool down. I was definately feeling the affects of yesterday's tempo run. The warm up was REALLY slow and I was already dreading the infamous stairs who were to blame for my pain most of last week. I did singles up to the 16th floor and I was breathing HEAVY. After heading down, I grabbed some water and tried talking myself out of the 8 doubles but I wasn't listening to myself. I hit the stairs for the doubles and as I approached the last couple of flights, I felt like I was walking. This is a work out. It took me most of the way down to catch my breath.
I concluded the work out with 1.5 mile cool down. I couldn't (or didn't want to) do anymore. I feel like this was quality work out even though the running was short.
I have a weird feeling that my mile repeats at 10K pace tomorrow are going to suffer.
Saturday, January 31, 2009
Runnin' with the HalfWits
We have this local running group called the HalfWits. They train for Half Marathons. I ran with them last year and they are a great group of people. Today was day #1 of the 9 week training plan. They also meet on Tuesday and Thursday for work outs.
I was feeling pretty good this morning. Scott had mentioned shooting for 8:20 pace today. After Thursday's 5 mile @ 8:00 pace, I thought that was doable. We started fast and I don't believe we ever let up.My Garmin confirmed that we ran sub 8:00 miles except for 1 and that was at 8:01. So much for 8:20. For post Marathon week 2, I felt totally awesome. Scott was hurting a bit from his double work outs all week. For me, it was nice to know that the speed is coming back.
Our miles were 7:57, 7:51, 8:01, 7:53, 7:45, & 7:44. The last .2 was at 7:53. After scooping the driveway, I hit the weights for a couple of sets. Now it is time to relax because Scott is going to kill me on Monday. We are meeting for stairs. I'm just now getting over the last stair work out.
I was feeling pretty good this morning. Scott had mentioned shooting for 8:20 pace today. After Thursday's 5 mile @ 8:00 pace, I thought that was doable. We started fast and I don't believe we ever let up.My Garmin confirmed that we ran sub 8:00 miles except for 1 and that was at 8:01. So much for 8:20. For post Marathon week 2, I felt totally awesome. Scott was hurting a bit from his double work outs all week. For me, it was nice to know that the speed is coming back.
Our miles were 7:57, 7:51, 8:01, 7:53, 7:45, & 7:44. The last .2 was at 7:53. After scooping the driveway, I hit the weights for a couple of sets. Now it is time to relax because Scott is going to kill me on Monday. We are meeting for stairs. I'm just now getting over the last stair work out.
Wednesday, January 28, 2009
8 down... 22 to go
Today was the first day of stair running for me. The venue of choice is the Springfield Hilton. It has approximately 30 floors and I have been told that we will be there in a couple of weeks.
Today we covered 8 floors and I can't even imagine at this time what 30 is going to feel like. We do a set of singles (each step on the way up) followed by a slow pace down then a set of doubles (every other step) followed by a slow pace down. THIS WAS TOUGH but I can see a TON of benefit in the distance. With our .5 mile warm-up from the Y and 1-1.5 mile cooldown, this was a great workout. My legs were definately feeling it.
I'm looking forward to 16 next week????
Today we covered 8 floors and I can't even imagine at this time what 30 is going to feel like. We do a set of singles (each step on the way up) followed by a slow pace down then a set of doubles (every other step) followed by a slow pace down. THIS WAS TOUGH but I can see a TON of benefit in the distance. With our .5 mile warm-up from the Y and 1-1.5 mile cooldown, this was a great workout. My legs were definately feeling it.
I'm looking forward to 16 next week????
Monday, January 26, 2009
Recovery Plan
Here is my Post Marathon Training Schedule. Once complete, I'm preparing a Half on April 11.
Post Marathon Training: Intermediate
Week 1
M- Cross 30 min/ weights
T- 3 x mile (marathon pace)
W- Stairs/ weights
TH- 3-4 mile run
F- Off
Sat- 7-8 mile run
Sun-30 min Tempo
Week 2
Cross 30-40 min/ weights
3 x mile (10K pace)
Stairs/weights
4-5 m run
Rest
9-10 mile run
35 min Tempo
Week 3
Cross 30-50 min/ weights
3 x mile (5K pace)
Stairs/ weights
5-6 m run
Rest
10-12 mile run
40 min Tempo
Week 4
Cross 30-60 min/ weights
6-8 mile run
3-4 mile recovery run/weights
6 X 400 (5K pace)
Rest
12 mile run
45 min Tempo
Post Marathon Training: Intermediate
Week 1
M- Cross 30 min/ weights
T- 3 x mile (marathon pace)
W- Stairs/ weights
TH- 3-4 mile run
F- Off
Sat- 7-8 mile run
Sun-30 min Tempo
Week 2
Cross 30-40 min/ weights
3 x mile (10K pace)
Stairs/weights
4-5 m run
Rest
9-10 mile run
35 min Tempo
Week 3
Cross 30-50 min/ weights
3 x mile (5K pace)
Stairs/ weights
5-6 m run
Rest
10-12 mile run
40 min Tempo
Week 4
Cross 30-60 min/ weights
6-8 mile run
3-4 mile recovery run/weights
6 X 400 (5K pace)
Rest
12 mile run
45 min Tempo
Sunday, January 25, 2009
One Week Later
It's been one week since the marathon and so far so good. I'm following Hal Higdon's Post Marathon recovery program. This is the last day of Zero week so tomorrow starts the 4 week recovery plan.
I resumed running on Thursday with 3 miles on the treadmill at about a 9:30 pace. My legs felt a little heavy but the run went well. Friday was 30 minutes of cross training on the recumbent bike. Saturday was another 3 miler. I ran that run at 8:57 pace. No complaints with this workout and no minor aches and pains... as of yet. I need to continue to take it easy.
Today called for a 6-8 mile run. It was snowing and 11 degrees when I left the house. Boy... I miss AZ already. I decided to try the upper end and go for 8 miles. I had my legs but the run felt slow. That's good news because I didn't want to push the pace. I averaged 9:13 pace for the entire run but my last 2 miles were fast. The last being 8:24.
I have a Half Marathon scheduled for 11 weeks in Champaign, IL. My goal for that race is 1:37ish. I sure hope I can build some lost speed up before the race.
Stay tuned as I will post the recover plan tomorrow.
I resumed running on Thursday with 3 miles on the treadmill at about a 9:30 pace. My legs felt a little heavy but the run went well. Friday was 30 minutes of cross training on the recumbent bike. Saturday was another 3 miler. I ran that run at 8:57 pace. No complaints with this workout and no minor aches and pains... as of yet. I need to continue to take it easy.
Today called for a 6-8 mile run. It was snowing and 11 degrees when I left the house. Boy... I miss AZ already. I decided to try the upper end and go for 8 miles. I had my legs but the run felt slow. That's good news because I didn't want to push the pace. I averaged 9:13 pace for the entire run but my last 2 miles were fast. The last being 8:24.
I have a Half Marathon scheduled for 11 weeks in Champaign, IL. My goal for that race is 1:37ish. I sure hope I can build some lost speed up before the race.
Stay tuned as I will post the recover plan tomorrow.
Wednesday, January 21, 2009
Rockin' & Rollin' and Runnin' in Arizona
The Race
The plan was to run with the 4:00 pace group. At the halfway point, we would see how we felt and adjust accordingly. That would also ensure that we didn’t start too fast. I’d also practiced in training GU’s at every 5 miles. Race temp at the start was 50 degrees and it was suppose to top out at 78 degrees. I wished it could have been a little cooler but you take what is given to you and deal with it. First GU 15 minutes before the race.
Miles 1-5… 8:51, 8:50, 9:03, 8:57, & 8:49. The pacer was all over the place as you can tell. Her plan was to run 9:00 splits for the first 18 miles running through the stations then walk through the rest of the station. With approximately 8,000 marathoners, the start was pretty crowded. I stayed with sight of the pace leader and caught the group around mile 2. Mile 5 was when Scott and I decided that if she was going to run like this, we could do that on our own. I also started feeling a little twinge on the inside part of my ankle on the right foot. It stayed with me the entire race. Second GU at mile 5.
Miles 6-10… 8:55, 8:57, 9:03, 8:53, & 9:02. We left the pacer and decided to run on our own at mile 6. We crossed the 10K at 55:36. This was slightly ahead of where we should have been. We both felt good but knew not to push the pace because we still had a long way to go. The view was really nice after we turned onto Missouri. Up ahead of us was Camelback Mountain. Somewhere through these miles, a bank sign read 60 degrees. I also saw my girlfriend and her Uncle at mile 9. They were a sight for sore eyes or ankles. Third GU at mile 10.
Miles 11-15… 9:05, 8:51, 8:54, 9:42, & 8:27. My stomach started acting up around mile 11 but I kept moving forward. It was either going to go away or we would need to stop. We made it through the half way point at 1:57:41 both still feeling really good… other than my stomach. My stomach didn’t subside so we made a pit stop at mile 14. I was so worried about making up the difference that I didn’t realize we cruised through mile 15. Was this going to be a huge mistake??? Fourth GU at Mile 15.
Miles 16-20… 8:51, 8:50, 8:45, 8:46, and 8:50. The only thing I thought during these miles was that the race was just getting ready to start. From what I had heard and read, mile 20 was where it would become all mental. As you will read, I definitely understand that now. Nice and steady pace for these miles. A bit fast? Probably. But they felt alright. I saw Kristi and Howard again at mile 20. She handed me a banana, gave me some encouragement, and we were on our way. With the exception of the first aid station, I took water/Cytomax at each station and poured water in my hat. Fifth and final GU at mile 20. Our 20 mile split was 2:59:08.
Miles 21-26.2… 9:05, 8:47, 9:06, 9:12, 9:02, 9:24, and the last .35 was at 8:59. Only a 10 K to go. I don’t know who ever thought that was a good thing but 6.2 miles after already running 20 SUCKS. That last 10K goes by SO slow. I knew that if I could hold a nice easy pace, 4:00 would be possible. We turned the corner at mile 20.5 and headed into a stiff breeze. This lasted for 1-1.5 miles. The breeze was actually nice because it was so warm. Mile 22 was where it started to hurt. Every joint in my legs were screaming for me to stop. I ALMOST gave in but Scott wouldn’t let me. He kept me encouraged when I was ready to give up. We encountered a slight uphill over the Rio Salado that started at mile 23. My time shows mile 26 was my toughest by mentally, I think it was 24. On a normal run, 2.2 miles doesn’t seem long but when you have already run 24 miles, 2.2 is an eternity. I dug as deep as I could for the closing miles. One foot in front of the other… the marathon shuffle as I heard it called. I finally saw the 26 mile sign and I knew I was about to finish the hardest thing that I have encountered to date. I crossed the finish line with my hands raised in the air at roughly 3:58:45. I was so ready to collapse but I received my medal, grabbed some food, picked up my bag, and headed to the family reunion area.
My official time as of today was 3:55:58. We missed an even split by :36. Scott came up with the following stats that really put the icing on the cake for me. At the halfway point, we were roughly 2,555 people back. In the second half of the race, we picked up roughly 850 spots. Of those 850 spots, we picked up roughly 390 of them in the last 6.2 miles.
With the help of Scott throughout the race, I can now and for the rest of my life officially say “I am a MARATHONER”. What a great feeling knowing that I could conquer something like that.
And if anybody is wondering if another Marathon is in my future, the answer is yes. I am already scouting a 2nd half of the year marathon… maybe Chicago, maybe Memphis.
Arizona is such a beautiful place in the winter. The scenery was spectacular, the environment was electric, and the bands were encouraging. This was a very organized race. The total participants for the Rock-n-Roll Marathon/ Half Marathon made it the largest combined event in the world. If you are looking for a great destination for a marathon, this is it.
The plan was to run with the 4:00 pace group. At the halfway point, we would see how we felt and adjust accordingly. That would also ensure that we didn’t start too fast. I’d also practiced in training GU’s at every 5 miles. Race temp at the start was 50 degrees and it was suppose to top out at 78 degrees. I wished it could have been a little cooler but you take what is given to you and deal with it. First GU 15 minutes before the race.
Miles 1-5… 8:51, 8:50, 9:03, 8:57, & 8:49. The pacer was all over the place as you can tell. Her plan was to run 9:00 splits for the first 18 miles running through the stations then walk through the rest of the station. With approximately 8,000 marathoners, the start was pretty crowded. I stayed with sight of the pace leader and caught the group around mile 2. Mile 5 was when Scott and I decided that if she was going to run like this, we could do that on our own. I also started feeling a little twinge on the inside part of my ankle on the right foot. It stayed with me the entire race. Second GU at mile 5.
Miles 6-10… 8:55, 8:57, 9:03, 8:53, & 9:02. We left the pacer and decided to run on our own at mile 6. We crossed the 10K at 55:36. This was slightly ahead of where we should have been. We both felt good but knew not to push the pace because we still had a long way to go. The view was really nice after we turned onto Missouri. Up ahead of us was Camelback Mountain. Somewhere through these miles, a bank sign read 60 degrees. I also saw my girlfriend and her Uncle at mile 9. They were a sight for sore eyes or ankles. Third GU at mile 10.
Miles 11-15… 9:05, 8:51, 8:54, 9:42, & 8:27. My stomach started acting up around mile 11 but I kept moving forward. It was either going to go away or we would need to stop. We made it through the half way point at 1:57:41 both still feeling really good… other than my stomach. My stomach didn’t subside so we made a pit stop at mile 14. I was so worried about making up the difference that I didn’t realize we cruised through mile 15. Was this going to be a huge mistake??? Fourth GU at Mile 15.
Miles 16-20… 8:51, 8:50, 8:45, 8:46, and 8:50. The only thing I thought during these miles was that the race was just getting ready to start. From what I had heard and read, mile 20 was where it would become all mental. As you will read, I definitely understand that now. Nice and steady pace for these miles. A bit fast? Probably. But they felt alright. I saw Kristi and Howard again at mile 20. She handed me a banana, gave me some encouragement, and we were on our way. With the exception of the first aid station, I took water/Cytomax at each station and poured water in my hat. Fifth and final GU at mile 20. Our 20 mile split was 2:59:08.
Miles 21-26.2… 9:05, 8:47, 9:06, 9:12, 9:02, 9:24, and the last .35 was at 8:59. Only a 10 K to go. I don’t know who ever thought that was a good thing but 6.2 miles after already running 20 SUCKS. That last 10K goes by SO slow. I knew that if I could hold a nice easy pace, 4:00 would be possible. We turned the corner at mile 20.5 and headed into a stiff breeze. This lasted for 1-1.5 miles. The breeze was actually nice because it was so warm. Mile 22 was where it started to hurt. Every joint in my legs were screaming for me to stop. I ALMOST gave in but Scott wouldn’t let me. He kept me encouraged when I was ready to give up. We encountered a slight uphill over the Rio Salado that started at mile 23. My time shows mile 26 was my toughest by mentally, I think it was 24. On a normal run, 2.2 miles doesn’t seem long but when you have already run 24 miles, 2.2 is an eternity. I dug as deep as I could for the closing miles. One foot in front of the other… the marathon shuffle as I heard it called. I finally saw the 26 mile sign and I knew I was about to finish the hardest thing that I have encountered to date. I crossed the finish line with my hands raised in the air at roughly 3:58:45. I was so ready to collapse but I received my medal, grabbed some food, picked up my bag, and headed to the family reunion area.
My official time as of today was 3:55:58. We missed an even split by :36. Scott came up with the following stats that really put the icing on the cake for me. At the halfway point, we were roughly 2,555 people back. In the second half of the race, we picked up roughly 850 spots. Of those 850 spots, we picked up roughly 390 of them in the last 6.2 miles.
With the help of Scott throughout the race, I can now and for the rest of my life officially say “I am a MARATHONER”. What a great feeling knowing that I could conquer something like that.
And if anybody is wondering if another Marathon is in my future, the answer is yes. I am already scouting a 2nd half of the year marathon… maybe Chicago, maybe Memphis.
Arizona is such a beautiful place in the winter. The scenery was spectacular, the environment was electric, and the bands were encouraging. This was a very organized race. The total participants for the Rock-n-Roll Marathon/ Half Marathon made it the largest combined event in the world. If you are looking for a great destination for a marathon, this is it.
Monday, January 12, 2009
Last Week-end Before the Marathon
I was up at 0530 on Saturday morning. We were supposed to have a wintery mix but it appeared to be doing nothing. I did notice that it had rained over night but wasn't too worried... yet. I noticed when I was dropping a letter in the mailbox that a thin sheet of ice was starting to form. This is when I started to worry.
I met Scott and Chris at 0700. Scott and I were running 8 (turned into 9) and Chris was running 20. He is running the Surf City Marathon in Huntington Beach on February 1. This would probably be Chris' last long run. By 0700, the road had gotten pretty slick. I just kept praying that I could keep my footing. Our plan was to run with Chris for 4 miles and then turn around. When we got to the turn around point, Scott and I (or maybe just me and Scott was along for the ride) decided to run the EPA hill one more time. I cursed this hill every time we ran it but I had to get one more. It's funny how that works.
We ran about 5 miles with Chris and said our good-byes and good lucks. I didn't stop my watch at the end but we were cruising. After an 8:55 opening mile, we put the hammer down. I was alittle worried because I was feeling labored the first few miles but it always takes me that long to warm up (Note to self). I quickly got into a groove and before we knew it, we were constantly running between 8:10 and 8:20 miles. I think we are golden for a 4:00 marathon.
As of now, our plan is to run the first half to 20 mile with the pace group and adjust from there. I don't want to get over confident but I think 4 hours is WAY doable based on our training.
With one week to go, it now time to look back on my training, training logs, and my blog to reassure myself that I will indeed do fine. As I always say "Trust your training". So now I need to take my own advice and "TRUST MY TRAINING".
I don't know that I will post much in this last week as I only have a 4 and 3 mile run on Tuesday and Wednesday and I depart for sunny AZ on Thursday. I will post a race report upon return.
I met Scott and Chris at 0700. Scott and I were running 8 (turned into 9) and Chris was running 20. He is running the Surf City Marathon in Huntington Beach on February 1. This would probably be Chris' last long run. By 0700, the road had gotten pretty slick. I just kept praying that I could keep my footing. Our plan was to run with Chris for 4 miles and then turn around. When we got to the turn around point, Scott and I (or maybe just me and Scott was along for the ride) decided to run the EPA hill one more time. I cursed this hill every time we ran it but I had to get one more. It's funny how that works.
We ran about 5 miles with Chris and said our good-byes and good lucks. I didn't stop my watch at the end but we were cruising. After an 8:55 opening mile, we put the hammer down. I was alittle worried because I was feeling labored the first few miles but it always takes me that long to warm up (Note to self). I quickly got into a groove and before we knew it, we were constantly running between 8:10 and 8:20 miles. I think we are golden for a 4:00 marathon.
As of now, our plan is to run the first half to 20 mile with the pace group and adjust from there. I don't want to get over confident but I think 4 hours is WAY doable based on our training.
With one week to go, it now time to look back on my training, training logs, and my blog to reassure myself that I will indeed do fine. As I always say "Trust your training". So now I need to take my own advice and "TRUST MY TRAINING".
I don't know that I will post much in this last week as I only have a 4 and 3 mile run on Tuesday and Wednesday and I depart for sunny AZ on Thursday. I will post a race report upon return.
Friday, January 9, 2009
Finally!!!
I am finally starting to feel like I am getting my legs back. I was starting to get a little worried. I actually felt good on last night's work out. The work out was 4 X 800 and it is my last speed work out prior to the marathon. I am supposed to do 4 X 400 next Wednesday but I think I am going to do straight 3.
After a .5 warm up I set out to complete the 4 X 800. I wasn't sure how I was going to feel because of the way my legs have been feeling. My legs felt a little tired but my breathing was spot on. No struggling with this work out. The 800's were run at 3:20 pace. After a .5 mile cool down, I finished with 3.75 miles.
I am really watching what I eat these last couple of weeks. Carbs, carbs, and more carbs, and pretzels.
After a .5 warm up I set out to complete the 4 X 800. I wasn't sure how I was going to feel because of the way my legs have been feeling. My legs felt a little tired but my breathing was spot on. No struggling with this work out. The 800's were run at 3:20 pace. After a .5 mile cool down, I finished with 3.75 miles.
I am really watching what I eat these last couple of weeks. Carbs, carbs, and more carbs, and pretzels.
Thursday, January 8, 2009
Taper Madness
Now I understand the term "Taper Madness". Since my mileage has decreased, I have time to think about EVERYTHING. Am I eating right? Am I eating enough? Am I drinking right? What time am I going to get up on race morning? Can I actually do this? Is the madness ever going to stop???
For about 45 minutes yesterday, my mind was at ease. I was running!!!! I get into a very relaxed state when I run as if my body is telling me that all is going to be alright... even if it was only for 4 miles. :)
The treadmill was my medicine today as it has been for the previous 16 weeks on Wednesdays. I was hoping that today's recovery run would indeed help me recover. For whatever reason, I don't feel like I have any legs left. Is this psychological???
I felt great after 38 minutes of running and a lap cool down. 1.5 weeks left and I don't think it can get here soon enough. I have been gathering my things together all week so I can make sure not to rush the last minute and forget something. I ordered a new pair of shoes today. The smae model I am currently running in. I hpe to get about 15-20 miles on them, including an 8 miler, before the race.
For about 45 minutes yesterday, my mind was at ease. I was running!!!! I get into a very relaxed state when I run as if my body is telling me that all is going to be alright... even if it was only for 4 miles. :)
The treadmill was my medicine today as it has been for the previous 16 weeks on Wednesdays. I was hoping that today's recovery run would indeed help me recover. For whatever reason, I don't feel like I have any legs left. Is this psychological???
I felt great after 38 minutes of running and a lap cool down. 1.5 weeks left and I don't think it can get here soon enough. I have been gathering my things together all week so I can make sure not to rush the last minute and forget something. I ordered a new pair of shoes today. The smae model I am currently running in. I hpe to get about 15-20 miles on them, including an 8 miler, before the race.
Wednesday, January 7, 2009
6 on the 6th
After work Tuesday, I suited up for a 6 mile run outside. It was a little cooler but extremely nice... and slippery. With the marathon a week and a half away, I had to really watch my steps.
The first mile came and went and I thought I was cruising, but when I checked the Garmin it read 9:16. I think it had a little malfunction. I guess that was my warm up mile because I really did cruise from there. I averaged an 8:47 pace for the entire run convering 6.01 miles. The run felt extremely good today.
I think I have finally started feeling the effects of the recovery but am still not sure yet. That training must have really taken a toll.
The first mile came and went and I thought I was cruising, but when I checked the Garmin it read 9:16. I think it had a little malfunction. I guess that was my warm up mile because I really did cruise from there. I averaged an 8:47 pace for the entire run convering 6.01 miles. The run felt extremely good today.
I think I have finally started feeling the effects of the recovery but am still not sure yet. That training must have really taken a toll.
Monday, January 5, 2009
Nice and easy
The last couple weeks are going to be nice and easy. My legs feel like they are starting to come around.
Sunday called for a 4 mile pace run. I set the treadmill on an 8:48 pace and I was done in no time. Those short runs sure are nice.
This morning I woke and hopped on the recumbent bike for 30 minutes. Nothing crazy. Put the resistance on 2 and kept a steady pace of 80-85 rpm's. Tonight, I am going to lift a LITTLE with my upper body and back.
Sunday called for a 4 mile pace run. I set the treadmill on an 8:48 pace and I was done in no time. Those short runs sure are nice.
This morning I woke and hopped on the recumbent bike for 30 minutes. Nothing crazy. Put the resistance on 2 and kept a steady pace of 80-85 rpm's. Tonight, I am going to lift a LITTLE with my upper body and back.
Sunday, January 4, 2009
Slacker
As you may have noticed, I've been slacking a bit in keeping my "journal" updated. Things have been hectic with the holidays and all. Let's see if I can dig back a few days and at least give a little training info.
The last post was the 30th. On Tuesday night (30th), I set out for an 8 miler. I got a late start, about 7:40 in the evening, but I was out on the roads. I was a little worried as the wind was supposed to start blowing pretty hard around 8:00. I don't know what time it started blowing but it came with a vengeance. I bet I looked pretty drunk running down Route 4. It was a cross wind and I could see my shadow looking like it was at a 45 degree angle. So when the wind would stop, I would stagger a bit and then when it would pick up, I would stagger back the other way. It was miserable. I ended with 7.5 miles.
I hit the treadmill on New Year's Day for a Higdon style Tempo run. It was only supposed to be a 30 minute tempo run but I believe I turned it into about 46 minutes. I felt pretty good and finished with 5.5 miles.
Saturday was a 12 miler. I felt pretty good for the first 8 or 9 miles but then the hunger attacked me. I struggled through the last few miles but completed none-the-less. I did a set of weights and some core work before relaxing in front of the TV for some football. I really hope my body rejuvenates itself in the last couple of weeks so I don't struggle like I did today.
The last post was the 30th. On Tuesday night (30th), I set out for an 8 miler. I got a late start, about 7:40 in the evening, but I was out on the roads. I was a little worried as the wind was supposed to start blowing pretty hard around 8:00. I don't know what time it started blowing but it came with a vengeance. I bet I looked pretty drunk running down Route 4. It was a cross wind and I could see my shadow looking like it was at a 45 degree angle. So when the wind would stop, I would stagger a bit and then when it would pick up, I would stagger back the other way. It was miserable. I ended with 7.5 miles.
I hit the treadmill on New Year's Day for a Higdon style Tempo run. It was only supposed to be a 30 minute tempo run but I believe I turned it into about 46 minutes. I felt pretty good and finished with 5.5 miles.
Saturday was a 12 miler. I felt pretty good for the first 8 or 9 miles but then the hunger attacked me. I struggled through the last few miles but completed none-the-less. I did a set of weights and some core work before relaxing in front of the TV for some football. I really hope my body rejuvenates itself in the last couple of weeks so I don't struggle like I did today.
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