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.
Monday, June 28, 2010
Monday, June 21, 2010
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.
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.
Monday, June 14, 2010
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.
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.
Monday, June 7, 2010
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.
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.
Monday, May 31, 2010
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.
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.
Monday, May 24, 2010
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.
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.
Wednesday, May 19, 2010
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.
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.
Tuesday, May 18, 2010
Beach To Bay Marathon Relay
I was so out of shape post New Orleans marathon (Feb 28th), 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 1/3rd 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, 1/3rd 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 3rd 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 3rd in our masters division!
Additionally, the 2nd 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!
Monday, May 17, 2010
Monday, May 10, 2010
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.
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.
Monday, May 3, 2010
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
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
Sunday, May 2, 2010
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.
In limbo until late July, when I begin a 12 week cycle for Chicago.
Monday, April 26, 2010
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
Seven nice and slow.
Saturday.
Off
Friday
Off
Thursday.
Off
Wednesday.
Seven nice and slow.
Tuesday.
Off
Monday
Off
Monday, April 19, 2010
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.
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.
Sunday, April 18, 2010
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.
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.
Wednesday, April 14, 2010
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.
Tuesday, April 13, 2010
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.
Monday, April 5, 2010
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.
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.
Monday, March 29, 2010
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.
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.
Monday, March 22, 2010
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.
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.
Saturday, March 20, 2010
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.
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.
Tuesday, March 16, 2010
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
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
Monday, March 15, 2010
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.
Tuesday, March 9, 2010
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.
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.
Monday, March 8, 2010
Sunday, February 28, 2010
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.
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.
Sunday, February 21, 2010
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.
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.
Thursday, February 18, 2010
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
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
Monday, February 8, 2010
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.
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.
Sunday, January 31, 2010
Weekly Recap-4 weeks to New Orleans
Only 43 miles this week, but all high quality.
Sunday.
10 with 4 X 2,000 meter slight inclines.
Saturday.
Nada.
Friday
12 with 8 at LT.
Thursday.
Wanted to get in 8-10. But work'in long long long days. Went to bed instead.
Wednesday.
Hard 18 at normal pace, but with 4 x 2,000 meter slight inclines to keep me honest. Aerobically, felt good. Legs heavy at end with inclines and extra weight I'm carrying.
Tuesday.
Over weight, over worked, over stressed, under motivated, hoping for feb. hurricane in New Orleans.
Should have run 10-12, went to bed instead.
Monday
only 3.5, stomach cramps.
Sunday.
10 with 4 X 2,000 meter slight inclines.
Saturday.
Nada.
Friday
12 with 8 at LT.
Thursday.
Wanted to get in 8-10. But work'in long long long days. Went to bed instead.
Wednesday.
Hard 18 at normal pace, but with 4 x 2,000 meter slight inclines to keep me honest. Aerobically, felt good. Legs heavy at end with inclines and extra weight I'm carrying.
Tuesday.
Over weight, over worked, over stressed, under motivated, hoping for feb. hurricane in New Orleans.
Should have run 10-12, went to bed instead.
Monday
only 3.5, stomach cramps.
Monday, January 25, 2010
Weekly Recap-5 weeks to New Orleans
Sunday.
16 normal pace; added 2 X 1600 slight incline and 3 X 800 moderate climbs.
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.
8 with 4 X 800 moderate hills.
Tuesday.
Solid 12 at normal pace.
Monday
Again busy with client stuff, will get some miles in tomorrow.
16 normal pace; added 2 X 1600 slight incline and 3 X 800 moderate climbs.
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.
8 with 4 X 800 moderate hills.
Tuesday.
Solid 12 at normal pace.
Monday
Again busy with client stuff, will get some miles in tomorrow.
Sunday, January 24, 2010
Recover Week #1-Post Phoenix
Sunday.
Wanted to do 8, but had client deadline. Normally, I wiuld push back client, but being recovery week, I skipped run.
Saturday.
Off-For sure will add five pounds this week from junk eating.
Friday
Jogged easy six. Not bad. Not sore but stiff and tight.
Thursday.
Off-Eating poorly.
Wednesday.
Walked five.
Tuesday.
Off, still sore in quads; calves alright
Monday
Off-After months of abstinence, eating everyting in sight.
Wanted to do 8, but had client deadline. Normally, I wiuld push back client, but being recovery week, I skipped run.
Saturday.
Off-For sure will add five pounds this week from junk eating.
Friday
Jogged easy six. Not bad. Not sore but stiff and tight.
Thursday.
Off-Eating poorly.
Wednesday.
Walked five.
Tuesday.
Off, still sore in quads; calves alright
Monday
Off-After months of abstinence, eating everyting in sight.
Marathon #12-Phoenix 2010
Phoenix, Arizona
January 17th, 2010
"And he said, 'Come.' Peter went down from the boat, and walked upon the water. But when he saw the wind, he was afraid; and began to sink...He told Peter, 'O thou of little faith, wherefore does thou doubt?' "
After three previous failed attempts to run a sub 3:10, it was time to concede. A year and a half of training religiously had passed, and I only had bettered my PR by five minutes. In fact, my last two consecutive marathons were both 3:13. I just couldn't hold on the last 3-4 miles and cross over.
As the fall running season approached, I reluctantly abandoned my sub 3:10 goal and began training to go sub 3:00. Crazy? That's one way to look at it.
Kierkegaard wrote true faith is not belief in the improbable; even one in a million has a basis in logical possibility. True faith was, "Belief in the absurd." With true faith, I started an 18 week cycle in September to go sub 3:00 in January.
More than anything, I needed a change. After running the exact same routine for five consecutive cycles, it was time for something new.
During the first six weeks I focused on weight, trying to get as light as possible. Already down to 185, I frequently received unsolicited comments like, "Geeze Dave!? That's really not a 'good look' for you." But for 3:00, I knew I was at least 10 pounds too heavy.
In addition to running, I added extra 4-6 mile walks every day. By October, I was down to 177. The reduced poundage would help on race day, but the real benefit was increased training.
At the peak of my previous routines, I ran 65-70 miles a week. That's all my body could handle before aches and pains developed. Now eight lbs lighter, I increased to 85 miles / week with no extra stress. In fact, as the weather turned colder, I was comfortably running daily doubles of 5-6 during lunch, followed by another 12-15 at night.
All my core long runs (18+), were a breeze. The extra running miles combined with the extra walks to further drop my weight down to 174.
Everything was coming together; I was ready for the last piece, a baseline. To date, my best half Marathon was a 1:32:40. To see myself running a sub 3:00, I needed to be tested.
Actually, there were two options. Run a 1:30 half at a nice and comfortable stride, or go all out and do a 1:25-1:26 half, to which a 1:30 would be a comparative trot. I chose the latter.
With four remaining weeks until race day, I entered the 22nd Annual CC American Bank half marathon. The weather was cold, the course flat and familiar. I pivoted at the turn around point on a 1:28 pace; I pushed to finish in 1:29:48. A solid PR. I was in my best conditioning, and very disappointed. Sub 3:10 shape, Yes; Sub 3:00, No.
Fellow runners tried to keep my inspiration up, "You didn't taper." "There was no pace leader." It was no use; my "faith" began to fail.
I succumbed to temptation, and began living a life of sin. It began with venial peccadillos, an office Christmas cookie here or there. By New Years, I was lost. I regained four of the 10 pounds that I labored so hard to lose. True, I was still lighter than ever, but too wide for that "...narrow path that few will choose."
And there I stood race morning with two choices. Go for sub 3:10 again, which I had an excellent chance, or hold to my 3:00 convictions. I queued up next to the 3:00 pacer; the gun fired and we were off.
At the 5k mark, shoulder to shoulder with the pacer. However my breathing was way off, and sweating. I shouldn't have worried. It usually takes 5-8 miles to find a rhythm. But I had so little faith, I "...began to sink."
At 10k, 30 seconds in back of the pacer; 3:00 was out. At mile 8 my quads were a little tight, very disconcerting. The course was flat, and normally my legs don't get heavy until mile 20 or so. But again, already doubtful, I was convinced that I had pushed too hard.
I hit the halfway mark in 1:31:40, a 3:04 pace. Aerobically feeling good, but mentally just waiting to implode. At mile 14 my quads started to burn, and I pulled up. Time to do my penance, 12 long and excruciating miles. Painfully jog a quarter of a mile, walk ten yards. Another quarter, 10 yards. Mile by Mile. At 20, my thighs felt like nails were hammered in them.
I limped across the finish in 3:35:44, placing 809 out of 5,691.
Even had the weather been perfect, it wasn't, I didn't have sub 3:00 in me this day. However with any faith at all, I should have made it to mile 18-20 with the sub 3:00 group. Without a doubt, I could have PRed. But, I still believe it was important to try. Having "seen the light", I am more inspired than ever to keep at it.
January 17th, 2010
"And he said, 'Come.' Peter went down from the boat, and walked upon the water. But when he saw the wind, he was afraid; and began to sink...He told Peter, 'O thou of little faith, wherefore does thou doubt?' "
After three previous failed attempts to run a sub 3:10, it was time to concede. A year and a half of training religiously had passed, and I only had bettered my PR by five minutes. In fact, my last two consecutive marathons were both 3:13. I just couldn't hold on the last 3-4 miles and cross over.
As the fall running season approached, I reluctantly abandoned my sub 3:10 goal and began training to go sub 3:00. Crazy? That's one way to look at it.
Kierkegaard wrote true faith is not belief in the improbable; even one in a million has a basis in logical possibility. True faith was, "Belief in the absurd." With true faith, I started an 18 week cycle in September to go sub 3:00 in January.
More than anything, I needed a change. After running the exact same routine for five consecutive cycles, it was time for something new.
During the first six weeks I focused on weight, trying to get as light as possible. Already down to 185, I frequently received unsolicited comments like, "Geeze Dave!? That's really not a 'good look' for you." But for 3:00, I knew I was at least 10 pounds too heavy.
In addition to running, I added extra 4-6 mile walks every day. By October, I was down to 177. The reduced poundage would help on race day, but the real benefit was increased training.
At the peak of my previous routines, I ran 65-70 miles a week. That's all my body could handle before aches and pains developed. Now eight lbs lighter, I increased to 85 miles / week with no extra stress. In fact, as the weather turned colder, I was comfortably running daily doubles of 5-6 during lunch, followed by another 12-15 at night.
All my core long runs (18+), were a breeze. The extra running miles combined with the extra walks to further drop my weight down to 174.
Everything was coming together; I was ready for the last piece, a baseline. To date, my best half Marathon was a 1:32:40. To see myself running a sub 3:00, I needed to be tested.
Actually, there were two options. Run a 1:30 half at a nice and comfortable stride, or go all out and do a 1:25-1:26 half, to which a 1:30 would be a comparative trot. I chose the latter.
With four remaining weeks until race day, I entered the 22nd Annual CC American Bank half marathon. The weather was cold, the course flat and familiar. I pivoted at the turn around point on a 1:28 pace; I pushed to finish in 1:29:48. A solid PR. I was in my best conditioning, and very disappointed. Sub 3:10 shape, Yes; Sub 3:00, No.
Fellow runners tried to keep my inspiration up, "You didn't taper." "There was no pace leader." It was no use; my "faith" began to fail.
I succumbed to temptation, and began living a life of sin. It began with venial peccadillos, an office Christmas cookie here or there. By New Years, I was lost. I regained four of the 10 pounds that I labored so hard to lose. True, I was still lighter than ever, but too wide for that "...narrow path that few will choose."
And there I stood race morning with two choices. Go for sub 3:10 again, which I had an excellent chance, or hold to my 3:00 convictions. I queued up next to the 3:00 pacer; the gun fired and we were off.
At the 5k mark, shoulder to shoulder with the pacer. However my breathing was way off, and sweating. I shouldn't have worried. It usually takes 5-8 miles to find a rhythm. But I had so little faith, I "...began to sink."
At 10k, 30 seconds in back of the pacer; 3:00 was out. At mile 8 my quads were a little tight, very disconcerting. The course was flat, and normally my legs don't get heavy until mile 20 or so. But again, already doubtful, I was convinced that I had pushed too hard.
I hit the halfway mark in 1:31:40, a 3:04 pace. Aerobically feeling good, but mentally just waiting to implode. At mile 14 my quads started to burn, and I pulled up. Time to do my penance, 12 long and excruciating miles. Painfully jog a quarter of a mile, walk ten yards. Another quarter, 10 yards. Mile by Mile. At 20, my thighs felt like nails were hammered in them.
I limped across the finish in 3:35:44, placing 809 out of 5,691.
Even had the weather been perfect, it wasn't, I didn't have sub 3:00 in me this day. However with any faith at all, I should have made it to mile 18-20 with the sub 3:00 group. Without a doubt, I could have PRed. But, I still believe it was important to try. Having "seen the light", I am more inspired than ever to keep at it.
Sunday, January 17, 2010
Phoenix '10- Quick Results
I went out with the fastest group, 3:00. Dead on at 5k, 20 secs behind at 10k, but still on pace. 1:40 behind at half, on 3:04 pace.
Paid for it, cramped at 14. Quads felt like nails were harmered in them.
Long and painful 12 miles to finish. Stayed with it for a respectable 3:35:48.
Not my day, but still great to run.
No consolation needed. No regrets, no disappointments. That's how I run. Feel great.
Paid for it, cramped at 14. Quads felt like nails were harmered in them.
Long and painful 12 miles to finish. Stayed with it for a respectable 3:35:48.
Not my day, but still great to run.
No consolation needed. No regrets, no disappointments. That's how I run. Feel great.
Tuesday, January 12, 2010
Phoenix 2010-Race week
Friday
No running Thursday-Saturday.
Eveything pretty good. Could be 3-4 lbs lighter, but still a good 5 lbs lighter than ever before
Weather doesn't look too great. South wind and a little warm.
But given my training and conditioning, should PR.
Wednesday.
8 with 2 at marathon pace.
Tuesday.
6 during lunch with 5 X 200 strides.
Four at night, walked a couple more.
Weight still pretty good, within 2-3 lbs of perfect. Well, four at most.
Trying not to put on 2-3 more this week as running just a little and will start carbbing Thursday. But having hard time cutting food in take. Just on more day to go.
Monday
5 miler-tried to cut carbs. Was dying; ate two bowls of cereal and 5 pieces of toast.
No running Thursday-Saturday.
Eveything pretty good. Could be 3-4 lbs lighter, but still a good 5 lbs lighter than ever before
Weather doesn't look too great. South wind and a little warm.
But given my training and conditioning, should PR.
Wednesday.
8 with 2 at marathon pace.
Tuesday.
6 during lunch with 5 X 200 strides.
Four at night, walked a couple more.
Weight still pretty good, within 2-3 lbs of perfect. Well, four at most.
Trying not to put on 2-3 more this week as running just a little and will start carbbing Thursday. But having hard time cutting food in take. Just on more day to go.
Monday
5 miler-tried to cut carbs. Was dying; ate two bowls of cereal and 5 pieces of toast.
Tuesday, January 5, 2010
Weekly Recap-2 weeks to Phoenix
Sunday
13
Saturday
8
Friday
Seven after work.
Another 5 at night with 5 x 200 strides.
Walked another 3.
Thursday
Nine.
Wednesday
Off
Tuesday
Nine with 3 x 1,600 VOmax. Walked another 6 to burn calories.
Monday
Six nice and easy. Walked another 5 to burn calories.
13
Saturday
8
Friday
Seven after work.
Another 5 at night with 5 x 200 strides.
Walked another 3.
Thursday
Nine.
Wednesday
Off
Tuesday
Nine with 3 x 1,600 VOmax. Walked another 6 to burn calories.
Monday
Six nice and easy. Walked another 5 to burn calories.
Friday, January 1, 2010
Weekly Recap-3 weeks to Phoenix
Sunday
17 LR
Saturday
Walk / jog five
Friday
7 with 6 starting at LT pace, and then accelerating a tad each mile.
Thursday
3 during lunch-actually too bored to go to six. Not a LR, LT, or VOmax. Just couldn't bring myself to simply shuffle along for 50 minutes.
Wednesday
4 after work.
9 with 5 X 600 VOmax.
Walked another two.
Tuesday
6 during lunch with 5 X 200 meter strides.
Solid 12, accelerated all the way through.
Walked another four to burn off calories.
Monday
Walked ran 7. Low carbs made it hard to run.
17 LR
Saturday
Walk / jog five
Friday
7 with 6 starting at LT pace, and then accelerating a tad each mile.
Thursday
3 during lunch-actually too bored to go to six. Not a LR, LT, or VOmax. Just couldn't bring myself to simply shuffle along for 50 minutes.
Wednesday
4 after work.
9 with 5 X 600 VOmax.
Walked another two.
Tuesday
6 during lunch with 5 X 200 meter strides.
Solid 12, accelerated all the way through.
Walked another four to burn off calories.
Monday
Walked ran 7. Low carbs made it hard to run.
Monday, December 28, 2009
Start Taper
Solid 87 running miles last week. But didn't lose any weight with holiday dinners / treats.
Will go low carb and add lots of walking miles next two weeks to see if I can shake a couple of lbs.
Will go low carb and add lots of walking miles next two weeks to see if I can shake a couple of lbs.
Sunday, December 27, 2009
Weekly Recap-4 weeks to Phoenix
Sunday
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.
Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Wednesday, December 23, 2009
In the Stretch
Primo weather to finish off cycle, especially last hard week- VOmax (6
X 1,000) & 20 miler. Taper starts Monday.
X 1,000) & 20 miler. Taper starts Monday.
Yes, best shape ever, especially if I drop another 2 lbs. Running a
sub 1:30 half a milestone & good for confidence. But not quite where
I planned. I guess I'll have to start training for 2:50 to go sub 3:00.
Thursday- 61 / 41
Friday- 54 / 50
Saturday-61 / 49
Sunday-56 / 47
Monday-54 / 46
Tuesday/ 54 / 45
Wednesday-61 / 45
Thursday-57 / 51
Friday-61 / 48
Saturday, December 19, 2009
American Bank Half Marathon
Weather great, course flat. Solid PR 1:29:47, 2nd in my division and 9th overall.
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
Wednesday, December 16, 2009
Weekly Recap-5 weeks to Phoenix
Sunday
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Monday, December 7, 2009
Weekly Recap-6 weeks to Phoenix
Sunday
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
Monday, November 30, 2009
Weekly Recap-7 weeks to Phoenix
97 running miles this week. Tough, but got it done. Next week is hump week. Last LT.
Sunday
Hit pavement for quick 5 durning lunch.
12 with 5 X 1,200 meter VOmax. Always a tough tough workout. Humidity up some, and not as cold; I was shocked I got it all in full pace and strong.
Saturday
7 normal pace.
Friday
22 miler, full normal pace. Solid run, but legs did a little heavy after 20, but given I did a hard 17 just 3 days ago, understandable.
This run was really scheduled for next week. But after checking 10 day forecast, Friday was the best day to do this capstone workout.
Thursday
Seven during lunch. Four recovery at night. Added a couple of walking miles to burn calories.
Wednesday
4 mile recovery durning lunch. Another 9 at night normal pace. Added a couple of walking to burn calories
Tuesday
17 with 12 at marathon pace. Really busted it open on 12, full bore. Probably ran it too hard, but needed to reaffirm that I could go max effort for an extended period.
Monday
Four at recovery pace during lunch.
Six more at night, normal pace. Walked couple extra to burn calories.
Hit pavement for quick 5 durning lunch.
12 with 5 X 1,200 meter VOmax. Always a tough tough workout. Humidity up some, and not as cold; I was shocked I got it all in full pace and strong.
Saturday
7 normal pace.
Friday
22 miler, full normal pace. Solid run, but legs did a little heavy after 20, but given I did a hard 17 just 3 days ago, understandable.
This run was really scheduled for next week. But after checking 10 day forecast, Friday was the best day to do this capstone workout.
Thursday
Seven during lunch. Four recovery at night. Added a couple of walking miles to burn calories.
Wednesday
4 mile recovery durning lunch. Another 9 at night normal pace. Added a couple of walking to burn calories
Tuesday
17 with 12 at marathon pace. Really busted it open on 12, full bore. Probably ran it too hard, but needed to reaffirm that I could go max effort for an extended period.
Monday
Four at recovery pace during lunch.
Six more at night, normal pace. Walked couple extra to burn calories.
Wednesday, November 25, 2009
Weekly Recap-8 weeks to Phoenix
Sunday
Got in 15, but 70 degrees and 93% humidity, it wasn't fun to say the least.
Saturday
6 recovery pace during lunch. 7 with 5 x 200 meter at night.
Friday
Easy four mile recovery.
Thursday
Walked / jogged 4 mile Turkey Trot race with girls in the morning.
At night, after two big helpings of turkey, I was expecting to crapout about mile 3. But cool dry weather was nice, got into grove and ran a great 12 with 6.5 at LT.
Wednesday
up at 4:45 a.m. on mill by 5:00. Solid 20 miler normal pace.
Walked another 5 at night to burn calories.
Tuesday
6 miler normal pace.
Monday
Four during lunch normal pace. 8 at night normal pace with 5 X 200 meter strides
Got in 15, but 70 degrees and 93% humidity, it wasn't fun to say the least.
Saturday
6 recovery pace during lunch. 7 with 5 x 200 meter at night.
Friday
Easy four mile recovery.
Thursday
Walked / jogged 4 mile Turkey Trot race with girls in the morning.
At night, after two big helpings of turkey, I was expecting to crapout about mile 3. But cool dry weather was nice, got into grove and ran a great 12 with 6.5 at LT.
Wednesday
up at 4:45 a.m. on mill by 5:00. Solid 20 miler normal pace.
Walked another 5 at night to burn calories.
Tuesday
6 miler normal pace.
Monday
Four during lunch normal pace. 8 at night normal pace with 5 X 200 meter strides
Saturday, November 21, 2009
Weekly Recap-9 weeks to Phoenix
Sunday
Off
Saturday
Would of, could of, should of done at least 15, 20 better. Started off well, even in bad 88% humidity. But then got stomach craps. Out by 5.
No worries, solid week of training. Good LT & 17 LR at full pace.
Weight good at 177. Still would like to lose 5 more.
Friday
pulled back 10 /sec mile to handle 90% humidity, though temperature wasn't bad.
Didn't feel motivated much. So I loaded up the iPod. Made the 13 a piece of cake.
Jam Master Jay (Run DMC)
Sucker MCs (Run DMC)
Its Like That (Run DMC)
Hard Times (Run DMC)
Rock Box (Run DMC)
King of Rock (Run DMC)
Equal Rights (Peter Tosh)
Downpressor Man (Peter Tosh)
Five Minutes of Funk (Whodini)
Freaks Come Out (Whodini)
Rock the Bells (LL Cool J)
Going Back to Cali (LL Cool J)
The Breakthrough (LL Cool J)
Paid In Full (Eric B. & Rakim)
I Ain't No Joke (Eric B. & Rakim)
Follow the Leader (Eric B. & Rakim)
Jam On It (Nucleus)
Pump Up the Volume (Colourbox)
Thursday
6 w/4 x 800 meter moderate hills durning lunch. 4 more at night.
Wednesday
4 mile recovery.
Tuesday
17 full Normal pace.
Monday
WHAT A DIFFERENCE the cool weather makes. 10 w/6 at LT. Piece of cake. Dry as a bone when done.
Off
Saturday
Would of, could of, should of done at least 15, 20 better. Started off well, even in bad 88% humidity. But then got stomach craps. Out by 5.
No worries, solid week of training. Good LT & 17 LR at full pace.
Weight good at 177. Still would like to lose 5 more.
Friday
pulled back 10 /sec mile to handle 90% humidity, though temperature wasn't bad.
Didn't feel motivated much. So I loaded up the iPod. Made the 13 a piece of cake.
Jam Master Jay (Run DMC)
Sucker MCs (Run DMC)
Its Like That (Run DMC)
Hard Times (Run DMC)
Rock Box (Run DMC)
King of Rock (Run DMC)
Equal Rights (Peter Tosh)
Downpressor Man (Peter Tosh)
Five Minutes of Funk (Whodini)
Freaks Come Out (Whodini)
Rock the Bells (LL Cool J)
Going Back to Cali (LL Cool J)
The Breakthrough (LL Cool J)
Paid In Full (Eric B. & Rakim)
I Ain't No Joke (Eric B. & Rakim)
Follow the Leader (Eric B. & Rakim)
Jam On It (Nucleus)
Pump Up the Volume (Colourbox)
Thursday
6 w/4 x 800 meter moderate hills durning lunch. 4 more at night.
Wednesday
4 mile recovery.
Tuesday
17 full Normal pace.
Monday
WHAT A DIFFERENCE the cool weather makes. 10 w/6 at LT. Piece of cake. Dry as a bone when done.
Wednesday, November 11, 2009
Weather
This mid-60s weather has been nice for medium general runs, but still
too hot for LT or LR ending at marathon pace.
too hot for LT or LR ending at marathon pace.
Tuesday, November 10, 2009
Weekly Recap-10 weeks to Phoenix
Sunday
Double crap.
Saturday
Crap! That's all I gotta say.
Friday
Going for 6-8. Tried to run normal pace. It was 68, with 86% humidity. By 3, sweat dripping off me, by 3.5 out (couldn't breathe).
Thursday
Pulled back 15 sec / mile to get in 19. Still bloody hot. Tougher than I would expect given my training.
I have lost mucho weight, didn't get on mill till 9:00 p.m., & still humid. Maybe better when front brings it down to 50.
Wednesday
Going for 19, felt great for 1st five. When I bump up speed, I was finished by 6.5, sweat just pouring off. Mid 60s still too hot to drop below 7:30 miles.
Screw it, I'll slow as much as needed to get in mileage. Won't effect my aerobics, but will help with endurace. When temp drops to 50s, I'll open it up.
Tuesday
Frustrating. Went for 19, but bailed at 11. Could really feel 85% humidity at 4, by 8 sweating mucho. By 11, soaked and unable to breath.
Monday
6 normal pace after work, and 4 at night. Adding a couple walking miles
Double crap.
Saturday
Crap! That's all I gotta say.
Friday
Going for 6-8. Tried to run normal pace. It was 68, with 86% humidity. By 3, sweat dripping off me, by 3.5 out (couldn't breathe).
Thursday
Pulled back 15 sec / mile to get in 19. Still bloody hot. Tougher than I would expect given my training.
I have lost mucho weight, didn't get on mill till 9:00 p.m., & still humid. Maybe better when front brings it down to 50.
Wednesday
Going for 19, felt great for 1st five. When I bump up speed, I was finished by 6.5, sweat just pouring off. Mid 60s still too hot to drop below 7:30 miles.
Screw it, I'll slow as much as needed to get in mileage. Won't effect my aerobics, but will help with endurace. When temp drops to 50s, I'll open it up.
Tuesday
Frustrating. Went for 19, but bailed at 11. Could really feel 85% humidity at 4, by 8 sweating mucho. By 11, soaked and unable to breath.
Monday
6 normal pace after work, and 4 at night. Adding a couple walking miles
Monday, November 2, 2009
Weekly Recap-11 weeks to Phoenix
Sunday
Off
Saturday
Six at normal pace.
Friday
12 miler, pulled back 10 secs/mi.
Thursday
10 with 4 at LT. Wasn't easy, but I held it. As my speed work increases, perhaps my LR pace will get easier.
Wednesday
Six during lunch, nice and slow. Walk another 5 at night.
Tuesday
Pulled back 15 sec/mi to get 18 in. First 15 felt fine. Legs heavy last 3.
Monday
6 at normal pace w/5 x 200 strides. Extra mile walk to burn calories.
4 easy run at night plus extra mile walk to burn calories.
Off
Saturday
Six at normal pace.
Friday
12 miler, pulled back 10 secs/mi.
Thursday
10 with 4 at LT. Wasn't easy, but I held it. As my speed work increases, perhaps my LR pace will get easier.
Wednesday
Six during lunch, nice and slow. Walk another 5 at night.
Tuesday
Pulled back 15 sec/mi to get 18 in. First 15 felt fine. Legs heavy last 3.
Monday
6 at normal pace w/5 x 200 strides. Extra mile walk to burn calories.
4 easy run at night plus extra mile walk to burn calories.
Friday, October 30, 2009
Weekly Recap-12 weeks to Phoenix
Sunday
Pulled back 12 sec/mi to make it to at least 15, hopefully 17. Quit at 8, felt like a LT run. Really pumping.
Totally baffeled! Just ran half marathon PR on tough course 2 wks ago. Easily popped 12 at normal pace monday. I felt Ok except for light cough. Is this sinus infection effecting me somehow? I have lost 2lbs in last week without trying. Maybe I'm undercarbed, don't feel like it???
Well, it is what it is. I got to get some long mileage in. I'll slow it down as much as it takes to get some 17+ in.
Saturday
Going for 17, stopped 4. Don't know what the hell is go'in on.
True I was sick earlier this week, but I feel fine now. Weather was great. But yet, my legs feel like I'm running up hill. Breathing hard at low speeds. Really bugging me out.
Well, I'll slow down pace to get mileage in. Don't know what I'm going to do about my LT run next week.
Friday
Tried for eight, quit at three. Couldn't breath. Fells like I'm running at altitude. Don't know if respiratory infection is diminishing my breath capacity. I do have a hacking cough.
Frustrating, Frustrating, Frustrating. Will try to salvage LR (17), and medium run (11 miler).
Update: came back at night and put in 9.
Thursday
Tried for six, quit at four. couldn't breath.
Wednesday
Six normal pace.
Tuesday
Off due to sick. Make up 6 later this week by running double.
Monday
Running fever, wife refuse to let me run. 54 degree weather, yeah right /-).
Solid 12. If he wasn't for stomach crampping due to a cold, I could have easily pop 20.
Pulled back 12 sec/mi to make it to at least 15, hopefully 17. Quit at 8, felt like a LT run. Really pumping.
Totally baffeled! Just ran half marathon PR on tough course 2 wks ago. Easily popped 12 at normal pace monday. I felt Ok except for light cough. Is this sinus infection effecting me somehow? I have lost 2lbs in last week without trying. Maybe I'm undercarbed, don't feel like it???
Well, it is what it is. I got to get some long mileage in. I'll slow it down as much as it takes to get some 17+ in.
Saturday
Going for 17, stopped 4. Don't know what the hell is go'in on.
True I was sick earlier this week, but I feel fine now. Weather was great. But yet, my legs feel like I'm running up hill. Breathing hard at low speeds. Really bugging me out.
Well, I'll slow down pace to get mileage in. Don't know what I'm going to do about my LT run next week.
Friday
Tried for eight, quit at three. Couldn't breath. Fells like I'm running at altitude. Don't know if respiratory infection is diminishing my breath capacity. I do have a hacking cough.
Frustrating, Frustrating, Frustrating. Will try to salvage LR (17), and medium run (11 miler).
Update: came back at night and put in 9.
Thursday
Tried for six, quit at four. couldn't breath.
Wednesday
Six normal pace.
Tuesday
Off due to sick. Make up 6 later this week by running double.
Monday
Running fever, wife refuse to let me run. 54 degree weather, yeah right /-).
Solid 12. If he wasn't for stomach crampping due to a cold, I could have easily pop 20.
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