Schedule Posted (at the bottom)

I've been keeping up with my workouts no problems (yet). I designed my own schedule its suppose to be a bit ambitious but I designed it so I never run two days in a row and am allowing myself to cut "crosstraining" sessions short (or out) when necessary.
Last year I felt I got the most improvements with pure volume (long runs) so I'm maxing out my miles within reason. One problem I have had is I'm pushing a bit hard, this weekend I'm just going to cover the distance and zone out. Glad tomorrow is friday I can't wait to eat!!

Round 2 - I'm Back

Hi all were to start?.Lets see since last June I was in the peak shape of my adult life. I dropped down to 158lbs (for like 2 days) and worked up to running around 30 miles a week, also competed in two races! The reason I lost so much weight was simple..a bet between co-workers on who could lose the most weight within 20 weeks. I lost 42lbs and claimed third place for $200 prize (top 3 split). Immediately following the 'competition' I dropped down to running 15 miles a week at first. Canceled my gym membership due to high costs and eventually due to the heat of summer stopped running altogether (still managed a couple miles a week every once in awhile to see if I still had it...(well you lose it pretty quick).

I managed too keep my weight in the 170-175 range until around thanks giving when i got fired at work. Due to really bad upper management, my company layed off 10% of there employees including me. This left me with 8 weeks severance and a lot of time to enjoy the holidays. I ballooned up to 180s soon after despite working out 5 days a week (exercise videos) during my 30 day layoff. I was gainfully employed once again officially on Christmas eve day, my Christmas present from my wife was a renewed gym membership. So things were looking up for my health/career.

The last month I have been strength training pretty hard along with some cardio (running...yep I can still do it). I remembered this blog for some reason and came back to revisit my journey of last year. What a trip down memory lane, I have been re-inspired me it also turns out the second annual St.Patricks Day 8k is 8 weeks away (exactly the same amount of time I trained for it last year) and after reading my adventures last year it has inspired me to return and avenge myself by beating my previous time. Can I do it? time will tell. (not sure I'll be inspired to return to my hellish beach run ...one race at a time).

Step 1 was to assess my current condition.

Weight: 186lbs (hey some of that's got be muscle).

To be honest my weight isn't as bad as last year as I'm stronger and more in shape then last year as I was coming off 15 years of inactivity a broken foot and I weight over 200lbs. I really do believe I've packed on some muscle as I feel pretty strong since I have been strength training pretty regularly. My goal is to be at 165lbs by race day. that's like 3 lbs a week. No problem if I'm disciplined.

Cardio Shape: 5 Miles in 54 minutes.

That's right I went to the gym and hammered out 5 miles on the treadmill. I was amazed I still had it..sure I'm not running the sub-8 minute miles but last year I wasn't running sub 12s..not to mention I couldn't run 3 miles when I started. So I feel my cardio shape is really good considering the circumstances. I mean I had nightmares I would be returning to run/walks and to my surprise I ran 5 miles with negatives splits (the last mile was actually 8:50). Also my tolerance of "uncomfortable pain" has gone up. I really felt good running at 80-85% MHR (maximum heart rate %) as last year I trained in the 70%-75% zone exclusively.

The Goal: 8k in 7 weeks in less the 47 Minutes

I only need to cut 7 minutes and I haven't even began training that hard yet (other then below). Honestly as long as I don't get injured I should smash last years effort.
The Plan: Custom

No Hal Higdon this year as his novice plan is to easy and his intermediate is to much (I need my rest as I have not put in a good solid base). I'm going to design my own plan based on my what I learned last year. I want to log good strong quality mileage but I need to give my legs time to recover as I'm at a risk of injury without proper rest. Also since weight loss is important but not key I'm going to emphasise weights and cross training as well. To allow myself to rest legs and still get exercise.

More to come.. I'm stoked for this race.

New Shoes - Asics Nimbus - 9

I purchased a new pair of shoes after a detailed gait analyses at the local shoe store. The shoe I chose was pretty much what I thought I should be running in. The Nimbus 9 Asics top of the line cushioned running shoe.

Originally I went back to New Balance and purchased a pair of 1061 new balances top of the line shoe. I wasn't impressed after 8 miles of running on them I took them back.

Besides the red firey new shoes look a lot cooler.

104 Miles Ran In May

I have hit my miles goal for the month of May (100) with a whole 4 miles to spare. I ended up running a lot of "junk" miles as it turns out. In fact I may have ran a to much as I was feeling really tired and fatigued the last part of the month. No worries though as I have cut back to 20 miles a week and have sprang back real strong in fact I feel better then ever.

My weight is down to a new low as well 164.4 lbs. Only 8 more to go and I will be happy with my weight...yee haw!!

I have began my new training program this week as stated I'm following the "red" plane in the book "Jack Daniel's Running Formula" (no not the booze..although an occasional shot would be nice). I'm giving myself an optional day on Wednesday depending on feel as I'm trying to give myself plenty of time to absorb workouts (and strength training).

BTW Click the image above to check out my training month of may.

Summer Training Program

Here it is my summer project..ME...click the above to see the details. I'm really excited to restart training (been running nothing but recovery runs lately).

Life of Riley 5K - Race Report.

It's official I have ran my first ever 5k (second race ever), I wish I could report I obtained all my goals on race day but life through me a curve ball.

My goal was to break 25:00 my race paces had been indicating it was possible and I was feeling really good about my chances. A least until I arrived at the race. I was expecting a 'road race' but found that this was a 'beach run'. This race was an out and back ran right on water's edge of the gulf of Mexico. It was high tide and I would be running against traffic on the 'back' part of the course. The sand on siesta key is very soft and not very good for running. In fact your feet sink in the stuff. It's white powdery, and forgiving. A big reason why all the beach volleyball player love to play here (I think they have professional matches here), unfortunately what is good for a volleyball player is terrible for a runner. We don't intentionally do nose dives, bumps, and spikes.

So needless to say my goals of breaking 25:00 minutes were out of reach even before the race started. My main choice was to run it easy and enjoy the breeze or give it an all out effort and see where I stacked up. I chose to give it my all. I knew it would be painful (and it was) because running on sand is 10 times different then running on the road it really slows you down and wares you out quick.

So there was probably 300 - 400 people there (it was tough to tell) I started a bit to far back in the pack because I must of passed 100 people in the first mile. There was about a foot or two of good running ground between the soft sand and the waves, most were fighting (and slowing down in the process) for the good (which was totally relative) ground. I opted to just run in the soft stuff and pace myself instead.

Mile 1 was a lot of weaving and outside passing, The temperature was around 72 degrees and the heat had already begun to show its presence I took my first split at 8:05. I was overtired and ran out a bit fast (couldn't be avoided I didn't know how to pace on sand). But I was satisfied because I maintained a strong pace in what seemed to be ankle deep sand.

Mile 2 I finally fell into my groove and stopped passing people I was able to creep down close to the water line. It was really rough as there were still sand castles, holes and other sand traps from the day before the race directors didn't bother to grate the running path, so I was on the alert constantly for physical 'traps'. I started to notice runners returning from the turn around point sprinting right at me, yes traffic ran in both directions it was some what chaotic I just stood my ground. 'They can go around me' was my strategy...and they did..LOL. I saw one guy get to close to the surf and do nose dive...must of been refreshing I thought...LOL. Anyhow I finished mile 2 in around 8:55.

Mile 3 was certainly the 'guts mile' as I was spent. I had used up all my stuff and was running in cruise control, thankfully my training took over as I had been on enough long runs to guide me home. Unfortunately my pace dropped by 30 - 40 seconds and I must of been passed by 10 or 12 people, I was ready for this race to be done with. I crossed the finish line at 27:45. Which equated to 128th place overall.

After cooling down, eating a banana and chugging some water I started to assess how well I done. My wife claimed that I came in what seemed to be early and probably top 30 percentile. The overall winner clocked a 17:14 and was a state champ, which is slow for a 5k, but considering the conditions all times would be slower. I wasn't top 6 age bracket (that's all the further they go) but I think I did do really well for the conditions.

Two days later My legs ache in places I didn't know existed so this beach running may have some value and I'm pretty sure I will sign up for another one, but next time I'll be better prepared for the sand, and I will leave the good shoes at home as I must of dumped a half pound out of them when I got home.

Next race will be in August, I can't WAIT! Stay tuned...

Summer Training

My summer goal is to obtain a much better overall level of fitness. My running skills will certainly serve as the main weapon of choice for the cardio segments of my summer training in fact I am going to follow the "red" plan found in the book Daniel's Running Formula. It involves 4-5 days a week of running based in minutes not miles (although you still end up running well over 20). To handle the strength half of my goal I ordered the Gold's Gym Powerflex this last weekend on eBay. I got it for the low price of $427.00 (with shipping). I'm really excited to start training with this thing as it has all the exercises that I've always felt a good home gym should. You can do pull up (assisted), dips(assisted), and leg lifts. It also comes standard with a upper,middle,lower cable system. Which can be adjusted electronically through a touch pad with 240lbs of available resistance. Around 65 exercises in total can be performed.

I'm not looking to become a body builder or anything like that and I'm tired of hauling my ass to the gym everyday I felt the power flex would be a great alternative.

I'm going to strength train 5 days a week rotating major groups: Lower Body 2 days, Middle Body (abs) 3 days, and Upper Body 3 days. If my legs are not up to it I will drop the lower body portion based on feel.

I'm coming up with a system to work running and strength training into the same week without over training and getting a good benefit of both regimens. I think I have come up with a good schedule that give good quality attention to all disciplines.

Hard work and consistency is a must and as running has taught me knowing when to back off will be essential for making this workout. I'll post exact workouts at a later date.

Catch Up

OK I have not quit running at all, I have just been extremely busy and work has blocked the website that allows me to do my updates. So no more lunch time blog sessions.
Here is what has happened the last week.
Sunday 10 mile run (third time) really hot.
Tuesday - Wednesday 3 milers nothing to crazy.
Weigh in day I weighed in at
166lbs I was down to 169 last week so I have lost almost 5 pounds in to weeks.
Next week is a tapper week I planning on running 5 on Sunday 3 on Tuesday and then a 30 minute tempo run on Wednesday. No running for 2 days race on Saturday.
I will do better providing updates...although I don't think daily is possible anymore with my schedule.

A Good 3

3 miles done in 29:57 (barley kept it under 30). Not much more then that to report. Other than I chose today's picture as a prediction where I believe Dale Earnhardt,Jr will end up driving for.

Only NASCAR Fans would get it.

Wild Fires In Florida

Smoke covered the entire area yesterday. It was like everybody got organized and started bon fires in their backyards. Soot,smoke and filth everywhere..only problem No fires all the crap in the area was coming from GEORGIA!! (a mere 500 miles away). Well at least until about 11:00 when some knucklehead driving down the interstate chucked a cigarette out his window about 3 miles south on I-75 (from Bradenton). Ignited a huge brush fire making the crap in the air even thicker!

Ironically I used to travel that same route everyday a few years back and that's when I was a smoker, it very well could of happened to me as I was guilty of littering the interstate with 100s of butts (I quit smoking close to two years ago).

Needless to say traffic was jammed all day and everyone had headaches and burning eyes to complain about. I'd be interested too know how much the Visine and Motrin sales spiked in the area as I'm sure they had a good sales day.

I woke up this morning and was happy to see the preview to hell had subsided a typical hot sunny FL day. Off to the gym to do a tempo run I had planned 45 minutes but to be honest I'm still learning how to do tempo runs properly and was more then willing to be happy with a 30 minute tempo run (which is what I ran) I peeked at around 7.5 mph (89% HR) and ran the first 3 miles in around 27.25 (9:08). Next time I will increase the intensity up another 5 or 10 minutes as I felt like I got it right this time.

Weights tonight!

30 Minutes In And Out

My new goal for Tuesday and Thursdays is to get my 3 mile run at the gym under 30 minutes (less then 10 minute miles). I think its time to up the pace a bit because I feel 30ish times in a 3 mile run in an air conditioned gym isn't acceptable anymore. I must continue to push without over doing it running a consistent 10 minute mile on a treadmill ain't asking much.

Tomorrow is a 45 minute Tempo run I am dreading as I know this one is going to hurt a bit. I will push through though because I know the benefits far out weigh the temporary agony I will be in.

BTW this morning I ran my 3 miler in 29:45

My Want List

Today is a rest day so nothing to report.

I have my eye on the Gold's Gym Power Flex.

Looks like it would be a great piece of equipment.

The Great Wall Of Bradenton

Today I ran my 10 miler at a easy pace, and compared to the last time (or first time) it was not really that hard in the end. I felt the usual end of long run pains but nothing out of the ordinary.

In order to make the route I run 3 extras mile (its normaly 7) I decided to run "the sound wall" (I snapped a picture with my cell phone) next to the highway. It was somewhat weird as it radiated a lot of heat and reeked havoc on my heart rate. Very weird running next to it as I felt as I was on the wrong side (the rich people live on the other side).

Splits

1. 10:21
2. 11:03
3. 10:46
4. 10:49
5. 10:46
6. 10:39
7. 11:08
8. 10:35
9. 10:53
10. 10:14

Event Time: 1:47:20
Avg Speed: 5.5 mph
Avg Pace: 10:43
Temp: 77 F

Easy Day Did Some Stretching

Not much to report today. I took the day off (from running) because I was really sore. I went to the gym and did 30 minute elliptical session and did some stretching on the weight machines (low weights maximum movements real slow).

Tomorrow I run 10 miles for the second time.