Race Week-San Antonio Marathon

Sunday.

Saturday.

Friday

Thursday.
5 during lunch. Walked / jogged 6 at night.

Wednesday.
Four during lunch, four at night; walked 3 more to burn off some cookies.

Tuesday.
Walk / jog 5. Off low carbs for today, had a potato and some fruit.

Monday
5 miler, walked another to wind down.

Weekly Recap-2 Weeks To San Antonio

Sunday.
13, final LR.

Saturday.
5k with girls in morning. Came home and jogged another 5 miles. Walk / jog six at night. Burning calories.

Friday
7.5 walk / jog.

Thursday.
7 nice and easy.

Wednesday.
Easy six during lunch. Walk / jog 6 more at night

Tuesday.
Off

Monday
Final 17 in bag. Weight not bad. Going very low carb till next Friday to shake off another 3-4, then pray for a cold front.

Weekly Recap-3 Weeks To San Antonio

Sunday.
Off

Saturday.
7 during lunch. Another 5 at night. Walked a couple more.

Friday
Quick 7 after work.

Thursday.
12 at full normal pace.

Wednesday.
Jogged/walked 3, had bad allergies

Tuesday.
Seven during lunch, fast pace. Walk / jog six at night.

Monday
Nice six during lunch. A twitchy strain in my lower back. Dull pain, tender. Another 6 at night, walked one more to say honest.

Weekly Recap-4 Weeks To San Antonio

Sunday.
Off

Saturday.
Had 20 scheduled; went into it with inflammation in right leg, especially hip after doing 52 already this week, with 15 yesterday. Weather was awful also.

Felt fair first hour, but when I increased speed my right leg started to tighten, the heat was wearing on me too. After 8, I decided any more would do more harm than good. Shut it down and walked 4 more to burn calories.

Friday
Walked four during lunch. Six after work. Another 5 late night.

Thursday.
7.5 during lunch. 4 more at night, walked an extra.

Wednesday.
Quick 5 during lunch, good speed. Another quick 5 at night

Tuesday.
Swapped at work, up at 5:30 am. for a quick four on pavement, walked a couple more. 70 degrees with 90% humidity, couldn't breath.

Monday
Quick 5 during lunch, good speed. Another quick 5 at night.

Weekly Recap-5 Weeks to San Antonio

Sunday.
Off-swamped with work.

Saturday.
Solid 15 in less than optimal weather. Thought about going 20, but hip was tight. Decided the risk wasn't worth it.

Friday
Off, had bad case of allergies.

Thursday.
7 dung lunch.

Wednesday.
6 on mill during lunch. Another 5 at night.

Tuesday.
Thought I'd walk / jog 5 during lunch as I was a bit stiff. Once going, feet really light and I cruised 8. Four more at night with extra speed.

Monday
Wasn't planning to do 18, weather not that great. But nothing like knocking out your LR on Monday, and then low carb it the rest of the week. Added another walking mile to burn an extra calorie or two.

Weekly Recap-6 Weeks to San Antonio

Sunday.
Very energetic 5 in the a.m. With extra speed and incline. Could have easily popped 10+, but had to be somewhere. Came back at night and walked / jogged 7.

Saturday.
Ran 7 in the morning with extra speed, and mild strides. My VO max is terrible. Could be higher humidity and low carb diet.

Friday
Walked / jogged 10

Thursday.
A quick 5 doing lunch, with 5 more jog / walk. Could have run full ten, but let a untied shoe be an excuse to stop at five, and jog / walk the rest.

Another 6.5 at night, strong pace. Walked a couple more. Weather still cool, but wind out of south, fells a lot wetter.

Wednesday.
Wanted get in 12 or so, but carb depleted and sick. Walked / jogged 6 to burn calories.
At big bowl of rice to recarb for 10-15 later this week.

Tuesday.
Quick 3 during lunch, low and slow. 7 at night with extra speed and 2 miles of slight incline.

Monday
20 miler, held back on speed some. The first 10 piece of cake, last 10 harder due to dehydration.

Weekly Recap-7 Weeks to San Antonio

Sunday.
Should have done 15. Ate three slices of pizza, 10 cookies, and downed three triple Jack and sodas. No worries, it was my "mardi grad" as the next five weeks are hard core training to go sub 3:10 in San Antonio.

Saturday.
Running low on sleep. Took day off.

Friday
Soild 8 after work, with bump in speed and 3 x 800 moderate hills. Another 6 with speed at night.

Thursday.
Easy 5 during lunch. Walk / Jog another 7 at night.

Wednesday.
Fresh shoes right out of the box, always good for a 21 miler. Speed not full on but within 10 secs/ mi. Not bad considering temp not cold, only cool.

Tuesday.
Needed a night off.

Monday
8.5 at normal pace during lunch. Another 6 slow and low at night.

Weekly Recap-8 Weeks to San Antonio

Sunday.
Only 7 at normal pace at night, legs felt tight. Walked a couple more.

Saturday.
A decent 13. Could have gone more, but with a cool front coming in Sunday, why suffer.

Friday
Ran 5 during lunch with the intention to do 10 tonight. Ate 8 pastries, two pieces cake, bake potato, and bought a bottle of Jack instead. Gonna make 5 triple Jack and sodas, and call it a night.

Thursday.
Had to make up for yesterday. 8 slow and low during lunch, another 6 slow and low at night, walked a couple more.

Wednesday.
Disappointing. Been feeling pretty good, thought I was pop 10-12 at full pace. Actually doing OK, but legs felt tight and heavy. I did do 17 in all yesterday, haven't been sleeping well yesterday, just worn down. Called it quits at 5.5 normal pace. There was a south wind and 90% humidity.

Tuesday.
9 low and slow during lunch. Another 8 walk / jog at night. Just burning calories, but to good effect. Weight has been dropping. 5 more lbs and I'll be close to race weight.

Monday
Only had time to squeeze in 4. Good pace though.

Weekly Recap-9 Weeks to San Antonio

Sunday.
Rained all day, which kept the temperature down. Allowed me to get in a strong 10 miler with above average pace. Came back and jogged / walked another 5 at night.

Saturday.
Ran 5k with girls in a.m. at the "you go girl 5k." Walk / jog another 4 at night.

Friday
Strong 17, walked another mile. Pace not full on, but not bad. Could of gone 20, but did not want to push to hard as I'm still ramping up

Thursday.
Thought about 14-15, stopped at 3. Try again tomorrow.

Wednesday.
Walk / jog 5.5 during lunch. 5 more walk / jog at night.

Weight starting to drop.

Tuesday.
3.5 during lunch. Walk / jog 6 at night.

Monday
Good 7 in morning at normal pace. The heat and humidity made it feel like a VOmax run. Quick 4 walk / jog after work. Another 3 walk / jog in evening.

Weekly Recap-10 Weeks to San Antonio

Sunday.
5 in afternoon, 5 at night, walked a couple more

Saturday.
Walk / jog 10

Friday
8 walk / jog

Thursday.
Walk / jog 16; just burning calories

Wednesday.
Swamped with work, just walked a few.

Tuesday.
Quick 5 during lunch, strong pace. 5 more at night, easy pace. Walked 1 more.

Monday
4 walk / jog at noon. 4.5 walk / jog at after dinner.

Weekly Recap-11 Weeks to San Antonio

Sunday.
Good 9 in afternoon. Another 6 in pm walk / jog; burning calories.

Saturday.
Walk / jogged 10. Just burning calories.

Friday
Quick 4 in the morning. Walked / jogged 4 after work. Solid 8 at night at normal pace.

Thursday.
Ran 5, walked / jogged another 5.

Wednesday.
Ran 5, walked / jogged another 5.

Tuesday.
Ran 4, jogged / walked another 7, just burning calories.

Monday
Ran 5, good pace, walked another 3.5

Weekly Recap-12 Weeks to San Antonio

Sunday.
Descent 10.5; right hip really tight with dull pain most of the run.

Saturday.
Ran 5, walked another 5. Legs felt heavy heavy, quads tights. Not sure why; it's been three days since I did 14. At night, hard to sleep as lower back and hip inflamed and really bothering me.

Mid-section core work.

Friday
Walked / jogged 8.

Thursday.
Walked / jogged 6, hip a little sore.

Wednesday.
14, first 7 nice and smooth. Started to dehydrate from 7-10. 11-14 tough.

Tuesday.
Off

Monday
Walked / Jogged 10. Some mid-section core and upperbody work.

Weekly Recap-Week 3 in Limbo

Sunday.
7.5; had a dozen in me, but not the motivation. Tried of being soaked in sweat at 5 miles.

Saturday.
Off-To tired and lazy to put in 7-8.

Friday
Going to 8 or more, but got late start 10:30 p.m.; called it quits after 30 minutes at 3.5.

Thursday.
Off-wanted to get in 5, too busy

Wednesday.
10 miler. Was planning for 8, felt good at 7 and increased speed with plan to go 12. But by 10 heat was getting to me. Shut it down.


Tuesday.
Off

Monday
10 nice and slow.

Weekly Recap-Week 2 in Limbo

Sunday.
Off-Not really but busy busy busy.

Saturday.
Off


Friday
Decent 11, really cut speed to handle heat.

Thursday.
Off

Wednesday.
Good 12 miler, reduced speed to handle heat. Started off well, with right hip a little tight; about an hour into it, hip really stressed.

But overall, climbing out of the hole.

Tuesday.
Off

Monday
Off

Weekly Recap-Week 1 in Limbo

Sunday.
Solid 7.5 at normal pace, legs a little heavy but not too bad. Hip a little stiff but not too bad.

Saturday.
Wow, hope? That was surprising. I've been running like cramp for two weeks; body has been sore all over. Also the heat was unbearable.

The fights were on TV tonight, so I figured I'd walk 4-6 on the mill to burn calories. After walking four, I took a bathroom break.

I came back and figured I'd run 1-2; after two, I felt good. It was after 10 pm and the heat wasn't as bad, also no pain in legs. I figured I make 5 of it, then 7; by 10 I was still feeling good but I stopped not to over due it while still recovering.

I think my legs had fluid build up from the long flight back from downunder, body feeling better. If I could get back to consistent 12 milers each week through August, I should be ready for a full cycle in September.

Friday
Off

Thursday.
Tried to run 6 outside with my friend John. He was fine; I just about heat stroked at 3 and walked a mile back to the car.

Wednesday.
Walked / jogged 5, hotter than hell.

Tuesday.
Jogged four, walked another two. Quads stiff and heavy. It's gonna be a long road back.

Monday
Walked / jogged 10. Body still hurting

Jogging

"The first time I see a jogger smiling, I'll consider it."- Joan Rivers

Chicago is look very doubtful.

I ran 8 on Monday and I've been literally walking with a limp for two days. Walked 4 this morning and really hurt in hamstring and hip. Now I've come down with what feels like a respiratory infection, feel like cramp.

Same philosophy, I could do a half-ass cycle and still probably run sub 3:30, but if I can't have at least a shot at 3:10, I'm not interested.

Will see how I feel by Monday, and make a decision.

Weekly Recap-11 weeks to Chicago

Sunday.
9 nice and easy.

Saturday.
Off

Friday
Off

Thursday.
Off

Wednesday.
Off

Tuesday.
Walked / jogged 9. Really sore, walking with limp. Hamstrings tight and sore.

Monday
Ran 7.5, walked another 5.

Weekly Recap-12 weeks to Chicago

Sunday.
Ran 7.5, pulled back to handle heat. Back in Corpus.

Walked another 5, gotta drop 15 lbs, doable.
Saturday.
Off traveling

Friday
Off traveling

Thursday.
Off traveling.

Wednesday.
Off sight seeing

Tuesday.
Ran 5k of hill work with Juliet in the a.m

Monday
Ran / walked 5k with girls in a.m., and added lots of calisthenics

Weekly Recap-Week 11 in Limbo

Sunday.
Jenny arrived yesterday. She Juliet and I did 5k around queen Elizabeth park in a.m.

Saturday.
Off-family things all day.

Friday
Ran / walked 5k with girls in a.m., and added lots of calisthenics

Thursday.
5k around QE park with Juliet in a.m.;

Wednesday.
Ran / walked 5k with girls, and added lots of calisthenics, no time for solo run.

Tuesday.
Ran 5k of hill work with Juliet in the a.m.; wanted to get in 6-8 at night, but got in after dark.

Monday
Off-rained most of the day.

Weekly Recap-Week 10 in Limbo

Sunday.
Ran 7k with Juliet in a.m. (five full laps around queen Elizabeth park), walked another mile. Ran another 8 miles at night.

Saturday.
10 walk/ jog. Right hip still tender, feeling generally beat-up.

With full-time watch of girls, training limited for another week. Really cutting calories to offset lack of miles. Will pick up mileage when Jen arrives in a week.

Friday
5k with Juliet around queen Elizabeth park.

Thursday.
Wanted to do 8-10, but tied up with family activities.

Wednesday.
Inflammation in right hip. Walked 6 in early am; jogged /walked another 3 with girls late morning.

Tuesday.
Walked / jogged 11 in a.m., did another walk / jog another 3 with girls.

Monday
Walked / jogged 5, then walked / jogged another 3 with J.

Location:Macnamara Ave,Concord,Australia

Weekly Recap-Week 9 in Limbo

Sunday.
On plane to Australia

Saturday.
On plane to Australia.

Friday
Off trip planning.

Thursday.
I wouldn't say I'm injured, but have terrible inflammation in right hip and ham. Put in 8 last night, really tender today. But I can still run, dull pain, not sharp.

Wednesday.
Wanted to get in 6+, but swamped with work.

Tuesday.
Waked / jogged 5.

Monday
Waked / jogged 7.

Weekly Recap-Week 8 in Limbo

Sunday.
Walked four.

Saturday.
12, pulled back some to handle heat. Walked two more.

Friday
Off

Thursday.
Off

Wednesday.
7 miles, cut pace some to handle heat. But did add 3 X 1,000 meter slight inclines.

Tuesday.
Off-swamped with work

Monday
Off-swamped with work.

Weekly Recap-Week 7 in Limbo

Sunday.
Off-swamped with work.

Saturday.
Off-swamped with work.

Friday
6 walk / jogg

Thursday.
7 normal pace.

Wednesday.
Off

Tuesday.
Jogged / walked 6.

Monday
Walked four during lunch.

Weekly Recap-Week 6 in Limbo

Sunday.
Off

Saturday.
Easy four. Couldn't handle heat.

Friday
Walked 5.

Thursday.
8 nice and slow to handle heat.

Wednesday.
Off

Tuesday.
Six during lunch. Walked four at night.

Monday
Walked / jogged 10.

Weekly Recap-Week 5 in Limbo

Sunday.

Saturday.
Off. Busy busy busy.

Friday
6 miler
Walked / jogged couple with girls.

Thursday.
Off

Wednesday.
Walked four. Inflamation in right hip, and tightness in hamstring.

Tuesday.
Jogged four, walked a couple

Monday
Jogged four, walked a couple.

Weekly Recap-Week 4 in Limbo

Sunday.
Off

Saturday.
Off

Friday
Walked six.

Thursday.
Off

Wednesday.
Jogged a couple with J.

Tuesday.
Off

Monday
Walked / jogged four to burn calories. Been cutting back on calorie intake also.

Weekly Recap-Week 3 in Limbo

Sunday.
Good 8. Pulled back 12 secs/ mile to handle heat. At 6 felt great and picked it up to normal pace. 2 miles later, soaked in sweat.

Amazing how 12-15 secs/ mile makes big difference.

Saturday.
Off

Friday
Off.

Thursday.
Five miler.

Wednesday.
Jogged a couple with girls.

Tuesday.
Walked four during lunch, Ran / Walked another six at night. Just burning calories.

Monday
Walked 4.5 at night.

Beach To Bay Marathon Relay

I was so out of shape post New Orleans marathon (Feb 28^th), I wasn't even planning to run Beach To Bay. Additionally, as I constantly assert, "Beach To Bay is a great event, but a crappy race." Crappy for four main reasons.

1) The weather is usually dangerously hot. I almost heat stroke every year just running a single 4.5 mile leg.

2) A 1/3^rd to half of your team members (6 to a team), don't take it seriously, and thus quit the week of the race, or just don't even try to run fast.

3) Because of #2, you have no idea when you're going to get the hand-off. Sometimes you wait 1 ½ to 2 hours in the hot sun just to start running.

4) The course is only closed to one lane of traffic, so you have to run next to a long trail of cars moving along at 5 mph, breathing in their exhaust.

So it's ridiculous that I ended up agreeing to run three of the six legs this year. I've done it before, as stated in #2 above, 1/3^rd of your team usually gets an "injury" or "urgent" personal matter the week of the race. However this year, I was running for two different teams, and de facto, a 3^rd team.

The local running store asked me to be on their team, which is competitive in their division. It's a honor to be asked, plus it eliminates complaints # 2-3 above. I agreed to run leg #4 for Fleet Feet running store. Then a client asked me to run leg #5 for them also. Since I would be standing there anyway (after finishing leg #4), I said sure. But then my daughter was asked to run leg #5 for her school. I figured I could run leg #5 for my client, then double back and catch my daughter running toward the end of leg #5 for her team. Hopefully, she would only be about halfway done and I could help her finish.

Under ideal weather conditions, and if I was in optimal shape, I can average 6:20-6:30 min/mi over 4.7 miles (length of leg #4). However I knew it would be hot and humid, and I wasn't in optimal shape, so I told my Fleet Feet buddies to expect 6:40 to 6:45 min /mi for me, or about 31.5 to 32.0 minutes for my leg.

The week of the race, rain and heavy cloud cover was forecasted, great!!!! That would help with the heat. However, the day before the race, the forecast was changed to only 20% chance of rain, and light clouds.

The first leg of the race began at 7:00 a.m. By 7:45, I was standing at the start of leg #4 expecting the handoff in about 45 minutes. Our team captain said to expect the handoff about 8:25-8:28 (our team was shooting for a sub 3:00 race time). Fifteen minutes later, a thunder storm came through. The wind blew strong and straight out of the East, with a light rain. Another runner lamented that the wind was going to make it tough. Twenty-three of the twenty-six mile race is North-North West from the South. But two miles of leg #4, through the naval base, go due East. By 8:30, my team hadn't arrived. The weather was having an effect.

At 8:32 I got the handoff, and took off feeling strong. Half a mile later I was headed dead into a 30 mile / hr wind, with 60 mile hour gusts. I finished my first mile in 6:37, but had to cut back. The wind was killing me; by mile two I was struggling, and breathing hard. It was like running up hill. Finally by mile 3, the course turned North and the wind became perpendicular. However by this point, I was now soaking wet and sloshing in my shoes. I had to stop, only about 10 seconds, and walk three times to catch my breath. Six other runners passed me through the base. I expected none, or maybe 1 or 2 at the most.

I finally handed off to leg five, finishing my leg in 34:50, or 7:23 min / mile. I was totally disgusted.

I found my wife and daughter huddling with 2,000 other runners next to the Port-A-Potties in the strong wind and light rain. My eight year old daughter had to stand there almost two hours before she got her handoff. I waited about 45 minutes, when my second team runner arrived. Leg #5 goes North-West and the wind was mostly at our backs. Piece of cake. I cruised along at 7:30 min /mile, without much effort. I could have pick it up, but I paced two other runners for about a mile each exhorting them to not stop (do as I say, not as I do)!

I handed off to leg #6, and headed backwards along leg #5 to catch my daughter, again directly into the wind. I had to stop and walk five times. Right at the half way point, about mile two, I caught my daughter cruising strong toward me. I turned and ran with her the rest of the way (so I did leg #5 twice-once in full, and then two halfs.) She ran a great leg, four miles in 39 minutes. Damn impressive for a 8 yr old.

When I arrived at Cole Park, the finishers area, I was too ashamed to look my fellow Fleet Feet runners in the eye, as I didn't hold up my end (30 sec / mile ) slower than expected. But then I found we had actually placed 3^rd in our masters division!

Additionally, the 2^nd place team was almost 3 minutes ahead of us, so had I run my planned time, it probably wouldn't have matter. Also, our final team time was 3:04; since I got the handoff at 8:32 (1:32 into the race), the first half of our team (legs # 1-3) had an identical split as the second half (legs # 4-6). So overall, I contributed about average to the team effort. Finally, I learned later that the wind had gusted up to 60 mph, which I ran straight into for two miles.

So overall, not bad!

Beach to bay

Team placed third in masters division.

Weekly Recap-Week 2 in Limbo

Sunday.
Off

Saturday.
Beach To Bay Marathon Relay

Friday
Off

Thursday.
Off

Wednesday.
Solid 7, good speed despite the heat.

Tuesday.
Off

Monday
Solid 7, good speed despite the heat.

Weekly Recap-Week 1 in Limbo

Sunday.
Off

Saturday.
Off

Friday
Solid 7, good speed despite the heat.

Thursday.
8.5 miles; was planning to do 15 and felt good at 7 notwithstanding the heat. By 8.5, had a hardtime breathing and called it quites.

Wednesday.

Tuesday.
Seven-Normal Pace

Monday
Off

Seattle Off

Work schedule too hectic, not able to train enough to make a honest effort. Canceling Seattle run.

In limbo until late July, when I begin a 12 week cycle for Chicago.

Weekly Summary-9 Weeks to Seattle

Sunday.
Seven nice and slow.

Saturday.
Off

Friday
Off

Thursday.
Off

Wednesday.
Seven nice and slow.

Tuesday.
Off

Monday
Off

Weekly Summary-10 Weeks to Seattle

Sunday.
Hit the pavement for 10. Longest road run, not related to a race, that I've done in over a year.

It's beyond me how these guys do 40, 50, + road miles a week. It beats the hell out of your body.

Saturday.
Off-not really but swamped with work.

Friday
Off-not really but swamped with work.

Thursday.
Off-not really but swamped with work.

Wednesday.
Waked / ran 3 during lunch, did some light weights. Ran 11 at night.

Tuesday.
Off

Monday
17 miles, pulled back 25 secs / mile. First 10 easy, last 7 tough. Losing weight, but still feeling extra 8-10 that I'm carrying.

Weekly Summary-11 Weeks to Seattle

Put in a decent 50 this week. Weight starting to drop some, but still 8 lbs over optimal. Three and half weeks to Beach To Bay, will drop another 5 even if I have to starve myself.

Sunday.
Wanted to do 5 to burn calories. Long day and couldn't hit it until at least 10. Had a Jack and soda instead and called it a week.

Saturday.
4 in AM. 10 at night, slow. 93% humidity, power felt good but still no fun to run in those conditions.

Friday
Walked 3 after work; did light weights.

Thursday.
Easy 7, held back 15 sec / mile.

Wednesday.
16 miles, pulled pace back 15 secs / mile, still hot.

Tuesday.
Light weights and core work during lunch. Walked a couple.

Jogged a couple at night.

Monday
Walk jogged 4 during lunch. Easy 8 at night.

Self-Flagellation

I've often said that I can't run in the heat and humidity.  It is more accurate to say that I can't run fast. 

 

If I tried to run 7:00 min / miles in 80 degrees / 90% humidity, I'd be wiped out on the ground after 8 miles.  If I pulled back to 7:30, I could do 15-18.  At 8:00, full marathon no problem.  But racing is one thing, training is another.

 

Last year I had to pull back all my summer training by 15 sec / mile just to log my scheduled distance.  I did it, but was miserable still.  Yet in early October when I ran the Harbor Half marathon, I posted a solid 1:32, and that was going over the 130 foot harbor bridge not once, but twice.

 

The point, ".. when you're telling these little stories? Here's a good idea - have a POINT. It makes it SO much more interesting for the listener," is that I can probably slow down my summer training by 30 secs / mile, make it much less torturous, and yet still probably not effect my overall marathon time by more than 2-3 minutes.

 

No brainier.

Discovering my feminine side

A few runners espouse the benefits of a strong core (midsection) in marathoning. I've also read about it quite a bit. In the past, I've tried some of the recommended routines (crushes, back arches, side twists). I found them beneficial, but simply I lack the self-discipline to do them consistently. So I was enthusiastic to see that my local gym offered a 25 minute "core" class every other day.

The class gathered, literally 10 women and me. The instructor welcomed us, "Morning ladies," then a slight pause, "..and guy. We usually get one token guy." She then instructed us to grab our balls. Being mostly women, I assumed her meaning was different than the typical man's instinctive interpretation. One by one, the ladies approached the nearby closet and retrieved a large soft pink bouncy ball. Had I been anywhere near the exit, I would have inconspicuously moon-walked backwards and out the door. But I was cornered; accordingly, I tried to traverse across the "studio" floor as manly as possible. For a brief moment it occurred to me to place my index-finger across my nose, and blow out a wad of snot as definitive proof that I wasn't gay!

It was embarrassing enough, but I just prayed that one of the weight-lifting type of fellows wouldn't walk by and notice; certainly I would be later ostracized from the locker room acknowledgments like, "What's up" and "Hey." The insecurity was one thing, but now I was sure that it would be a complete waste of time.

I assumed that the class would be hundreds of hardcore crunches and hanging leg curls. I mean, how much core workout can you get from a bouncy ball? Turns out quite a bit. After 15 minutes I was continually glancing at the clock, "When is this going to end?" Not only did the individual exercises produce the "burn", but the wide variety really hit all aspects of the core: upper abs, lower abs, obliques, lower back.

So, I guess that I will sacrifice my tough guy he-man persona if it helps me get closer to a sub 3:00 marathon.

Weekly Summary-12 Weeks to Seattle

Sunday.
13 miler. Pulled back 12 secs / mile to handle heat. Humidity sucks.

Saturday.
Ran 5k with Juliet in the morning.

Friday
Walked three during lunch, with some light weight work. Easy 6 at night.

Thursday.
Thought about 13, 3 miler was enough. Inflamation in back and right hip.

Wednesday.
70 degrees with 90% humidity. 9 miler felt like 20.

Tuesday.
8 miles at easy pace. Walked a couple more.

Monday
Walked four during lunch, with light weight lifting.

Weekly Summary-Recovery Week 4

Sunday.
Good 12, but man I can feel the extra weight; much harder on body.

Saturday.
Ran 5k with girls in AM.

Friday
Walked four durning lunch and did some light weights.

At night, 70 degress, 94% humidity. Did 5 miles at normal pace and sweated through my shorts.

Thursday.
4 during lunch, six at night. Walked couple more to burn calories.

Wednesday.
Off

Tuesday.
8 with 2 X 1,000 meter moderate hills.

Monday
Off-out if town.

Weekly Summary-Recovery Week 3

Sunday.
Off

Saturday.
Off

Friday
12 miles, added some extra speed last 2.5 miles to break it up.

Thursday.
4 miles durning lunch.

Wednesday.
4 miles during lunch.
20 miles on bike at night.

Tuesday.
Off

Monday
5 durning lunch with 5 X 200 meter strides. Walk run 3 at night to burn calories.

Motivation

The local running store just asked me to be on their sponsored
Master's Beach To Bay Team. Can't screw around now, I'll have to get
into primo shape in next seven weeks as these guys are fast.

Nothing over 12 miles, but lots of LT / VOmax workouts. Will have to
lose at least 10 lbs.

Weekly Summary-Recovery Week 2

Sunday.
5 with extra speed and bump on incline.

Saturday.
7 in afternoon with extra speed. Jogged / walked 2 in evening with girls. 4 at night with 4 X 400 moderate hills.

Friday
Off

Thursday.
5, accelerated all the way through. Last lap just bout VOmax pace.

Wednesday.
Off

Tuesday.
5 with extra speed and extra bump on incline.

Monday
Off

Stopped Downward Slide

Ate junk food last week, but half as much as I had been consuming.  Also put in a decent 21 miles, with lots of hills.  Net effect, last week was first in about eight in which I did not gain weight.

I'll be bogged down in tax work until first week of May, but should be able to still get in 35-45 miles a week.  Will try to get in high quality runs, with lots of hill work.

Post marathon is my favorite time to run.  With no set schedule, it's a free run feeling.   There's no pressure to run a certain pace or distance.  Also, there are no restraints to hold back when you're feeling good out of concern for LT or LR later in the week.

Hope to drop 5 pound by Mid-May when I'll ramp up training before going to Australia.

 

Weekly Summary-Recover Week 1

Sunday.
Seven with 4 x 1,000 moderate hills, and a slight incline bump (2.5) during the flats.

Saturday.
Off

Friday
Seven

Thursday.
Off

Wednesday.
Off

Tuesday.
4 with 3 at slight incline. Walked a couple more.

Monday
3 miler, walked another 2. Have knot in lower back. Cold front comes in Wednesday, will increase to mileage.

New Orleans Post Race-Week 1

Took entire week off. Did run 5k with girls on Saturday.

New Orleans Quick Results

3:23:54. 238 out of 3,509.

As I predicted. With 10 extra pounds and not a single trainning week over 50 miles, I knew staying strong past 20 would be difficult.

It was, fell apart at 19.5. Still, not bad for not training much.

Race Week-New Orleans

Sunday.

Saturday.

Friday

Thursday.
7 miler.

Wednesday.
Off

Tuesday.
Off

Monday
Standard 13. Conditioning good, but really feel the extra weight. Concerned it might be a problem past 20 on race day.

Weekly Recap-2 weeks to New Orleans

Sunday.
Had 13 scheduled. But with cold front coming in the morning, I defered it 12 hours; run it for lunch tomorrow.

Saturday.
Standard 6

Friday
Standard 7

Thursday.
Standard 8

Wednesday.
Standard 6

Tuesday.
Standard 8

Monday
Off

Weekly Recap-3 weeks to New Orleans

Sunday.
Bad bad bad. Had 20 scheduled, crap out at 10. Humidity terrible. Legs heavy and tight. Started to have soreness in right hip.

Not good. Overweight and crapout last long run before ending cycle. Well. Keep going.

Saturday.
Had 8 miler GA run scheduled, ran 2 and went to bed.

Friday
7 miler GA run

Thursday.
Off

Wednesday.
15 with 4 X 2,000 meter slight inclines

Tuesday.
10 normal pace. Wanted to go to 12, but too bored. Without hills or speed, it's hard to trot along for 100 minutes.

Monday
Thought about 6-8, but I've only run core workouts this cycle. Why start getting serious now. Went to bed.