April 2007 Is In The Books

Monday is a rest day (as anyone that follows my blog probably knows). Its time to review the month of April.

I posted my full running log here for those who are interested in the nitty gritty (I doubt there is very many of you). BTW the Running Log I use is an excel log and it is freeware available on the Internet here.

This month's total was 86 miles a new record for me. A great month as I had no injuries (knock on wood) and other then a minor cold I completed all my miles fairly successfully.

Next month goal 100 miles only 14 more and I think it is now achievable.

Long Run Sunday

Not much to report I ran a 7 miler (1 more then planned) on a new route. Was 3.5 out and back run.

My splits were

1. 10:25
2. 10:53
3. 10:42
4. 11:07
5. 11:21
6. 10:24
7. 10:06

Total: 1:15:02
Avg Speed: 5.5
Avg Pace 10:42
Avg HR: 75%

Pretty good easy run.

Raising The Bar

I went out today and did my test run it was an outstanding sucess as it appears all my hard training has paid off I am substatially faster then I was a month ago when I ran my 8k.

Event: 5K Test

Splits:
8:16
8:41
9:06
0:52

Total: 26:57
Avg Speed: 6.9 mph
Avg Pace : 8:40
Avg HR: 89%

This means I am well below my goal time (27:30 something) and I am getting within striking distance (within a few months) of a sub-25 minute 5K. Under the right conditions who knows maybe I could pull it off now?

All my training paces have gone up to reflect this new time. I will continue to push!!

A New Low

After a tough week of a high of running 10 miles for the first time and then an unplanned low of being sick for 3 days it all has equalled out to a surprisingly high weight loss.

172.8

I'm almost in the 160s range and have lost now 30 lbs a pleasant gift for a tough week indeed.

I plan a good weekend of fun workouts a 5k test on Saturday followed with some plyometrics in the afternoon and then a Sunday recovery run for 6 miles with possibly some light weight training as well. I also will do a 15 minute swim session both days.

It will be a good weekend indeed.

Back On Track

I woke up this morning bright and early at 5:30 am and hit the gym. I completed a 45 minute weight workout which was a bit tough as I could feel a little fatigue still, but I got through it.

After that I ran a 3 miler (3/1) for 31:52 a good effort considering how bad I felt the last two days.

Tomorrow I will do an hour of cardio and post my weekly weight results. I expect to have lost a bit of weight from being sick. Not sure if that is good or bad.

Getting Better

Well I'm starting to feel a bit better still kind of groggy but definitely on the upswing. This week is suppose to be an easy week in preparation for a 5k test run on Saturday so missing the workouts may actually give me the much needed rest to perform at my true peak (as long as I'm still not sick).

I'm going to take today's workout off and try to put in an easy 3 miler tomorrow a long with a 45 minutes weight session as I have not done any weight training since last Thursday.

Still Sick

Nothing new to report accept that I still feel like crap. I even had to skip my 3 miler & weight training today. A total bummer...I figure its better to rest and get well then to strain self and have a bad workout (or worst injure myself).

Off to pop more advil (cough cough sneeze sneeze...puke)

Great I Have A Cold

My Son was sick all weekend with an ear infection (he is 15 months old) and it seems he has given me a present as I have come down with a cold. It came out of no where as I didn't feel bad at all until I woke up this morning.
Anyhow I'm glad it hit on Monday as I should be well rested for the real work at the end of the week.
Today is a rest day and that is what I'm doing as I am very soar from yesterdays 10 miler (still buzzing about it).

10-MILESTONE REACHED!

Today I felt good before my run so I decided to go for the Big 10. I knew it was a bit far for me but I pushed through. I ran with my hydration belt and think it was a big help on keeping me fresh as I drank all 4 bottles of liquid. My final time was.

1:54:00

Average Pace: 11:24 (5.3 mph)

I took an ice bath and have pains all over my legs but it was worth it. No running until Tuesday night now as I think I need some extra rest.

Beer In Mexico

Thank You Kenny Chesney. I didn't actually have any beer rather it was a song that came on my headphones right before my fifth and final mile of a five mile run today. Here are my splits

1. 10:09
2. 10:31
3. 10:10
4. 10:21
5. 8:26!!!

Avg Speed: 6 mph
Avg Pace 9:55

Yes a New RECORD MILE FOR ME!!! on the hardest of all 5 miles none the less.

It appears those 3/1 miles have been paying off. 8-9 miles tomorrow I can't wait :)

My First Pair Of Running Shoes

Today is a rest day so I decided I would chat about my shoes. I purchased a pair of New Balance 755s from the local new balance store back in January. Since then I have compiled about 160 miles on them. I was diagnosed as an Extremely High Arched (they tried selling me insoles) underpronator. A good shoe for me would be Highly Cushioned and built for performance since I planned on running up to 25 miles a week (still working towards that goal). Although the salesperson wasn't the brightest as he suggested a "motion controlled" shoe. which made no sense to me as that is for overpronators. Also I was fitted with wide (2E) and I'm not sure this was correct either as I have a bit of play in my shoes.

Fortunate for me I read my copy of Runner's World that month and they had a full review on this particular model and the 755's seemed to be my match. So I purchased them and I have been 95% satisfied as they are much better then anything I ever had in the past (gym shoes are not running shoes).

I read a post on RW forums about someone giving up there first pair of shoes as if they had bonded with them. I must admit I'm not that connected to my shoes but I do concede that it will be a milestone the day that first pair is retired. Like the first race you can never have another first so my shoes will serve me well in retirement as "beach runners" and "casual Friday attire". I've yet to decide if I will toss them after that or not. Some how I doubt it..but those that follow will surely be deposited in some landfill.

Today was also weigh in day...the good news is I didn't gain weight the bad news is I didn't lose any either. 177.0 exactly!

Lightspeed Calculator Now Open To The Public.

I have decided to release my prediction tool & other running calculators to the public.

I used these to calculate my paces and speeds on the treadmill more then anything.

The prediction calculator is a combination of other known models other then the USA model as I call it which I created. It bases the prediction on current USA records and percentage of performance. Average them all together and you get the turtle prediction model.

Enjoy!!

UPDATE: Use Windows Internet Explorer as other browsers don't work correctly. Thanks Mike for reporting this. I will work on getting it fixed soon.

Long Run Treats

Well I thought about buying some "sport beans" for my long weekend runs as I find myself out running almost an hour on Saturdays and about an hour and a half on Sundays. Basically for all I can tell is a little sugar every half an hour can give you a little push. Sport beans are somewhat expensive so I have decided to buy an 99 cent bag of candy orange slices and eat one every 2-3 miles. It will give me a reward as I love these things and avoid them since I'm trying to lose weight. They have about 65 calories a piece in them so 3 or 4 a long run ain't going to kill me.

This mornings workout consisted of 3.0 miles at a 3/1 pace. I finished in 31.17 seconds so that was a pace of 10:30ish (I'm to lazy to look it up right now). All in all a great morning workout. Tomorrow is a day of 45-60 minute elliptical (easy day for me).

The Water Boy Is Me

As the Florida Heat sets its sights on another hot summer I decided to bite the bullet and go buy a hydration belt. I don't want the heat to deter me so I got the four-bottle model Nathan Speed 4 with two pockets (small in front and a big one in the back) which includes enough room for a cell phone and some food (gel, beans, etc) if needed. I figure if I'm going to be running long runs in the "sunshine" state I best be prepared. I'm going to try it out this weekend I will let you know how I like it.

This mornings workout was an interval workout. I must say these things are real killers I had 7 intervals scheduled at a 8.0 mph speed for 400m then I would jog to 70% HR (at around 4.5 mph). In the end I ran 3.25 miles in 32:04 that equates to around a 9:50 mile (or 6.1 mph). I must admit the last two intervals were painful...but in a good way.

Tomorrow is weights and easy 3 mile run. I'm planning on running it at a real easy pace as I want to be strong for the weekend.

No Headphones = Fast Workout

I went to the gym this morning to pound out 3 miles and realized I forgot my headphones. The dreadmill would be twice the torture without them. I decided I would push a bit harder then usual to get it over with. my first 1 mile I kept it as around 5.4 mph the next mile I bumped up to 6.1 mph the third and final mile I increased .1 every minute until 2 minutes to go when I cranked it up to 8.0 mph. In the end I had ran 3.0 miles in 29:03 hooray! Playing mind games got me through this workout 4 - 5 minutes faster then I usually plow through it.

Avg Pace: 9:41

Tomorrow is interval day. I'm looking forward to these! (I must be doing them wrong because nobody looks forward to these..lol)

Super Bowl Monday

111th Boston Marathon is here and I for one am glad to be slow (joking) (lol..not that I would ever qualify anyhow). The weather calls for Rain showers and windy (36 mph) with 99% humidity, 47 F (feels like 37). Basically the worst imaginable conditions. For those who worked hard all year and BQ (qualified) you will certainly have a story for the ages as it looks like the Hellish 111th will go down in the books as one of the toughest.

Meanwhile I can wait to get home tonight and watch it on TV, this is the first time I actually cared enough about a running event to put it on. I usually would catch occasional Ironman events (those people are crazy), But this is a first for me to watch a running event on TV. I am bold enough to make a prediction.

A Kenyan will WIN!!

As for running today is a rest day.

Good luck all Boston Runners.

Lucky Number Seven

Today was the LSD (long slow distance) run and I was suppose to do 8 (actually 6 originally) . But today was different as I was actually racing someone...THE WEATHER!! I took off this morning in hurry to get my mile in it turned out my sense of urgency pushed me for a "Fast 7". Which is great considering yesterdays crash.

Distance: 7 miles

1. 11:04
2. 11:00
3. 11:39 (strong wind)
4. 10:49
5. 10:42
6. 10:42
7. 10:24

Total: 1:16:34
Avg Speed: 5.4 mph
Avg Pace: 10:55

This was a very fast LSD...I'm very proud of it and I average under 11:00 (barely). A Great Run.

The only downside would be that due to a lot of wind and humidity I had to run harder then usual. I average a 77% HR very high for me..but still within the range. Maybe I just have not been pushing hard enough...time will tell.

Oh BTW why I call this the lucky seven is I ran by my house at mile seven and it started to rain. I was able to duck out early and not get wet very lucky.

Lesson In Cooking

Well it was bound to happen a bad run. I didn't get out early enough and the sun was already out in full force (and 85% humidity). I was going to do a 4 mile fast run. But today instead of running at an 85% HR I thought I would just set the watch to 9:00 min - 10 min miles and just run in that zone.

A complete disaster I ran way to fast and maxed out my HR the sun didn't help either and I was sweating buckets about a 1/3 mile in. I think I ran the first mile in like 9:20 and crashed during the second mile pushing in around 9:44 ...I was overheated and quite frankly my heart just wasn't in it. I was beat so I stopped and went home. 4 m fast became 2 m CRASH!

I figured its better to save myself for my long 8 miler tomorrow instead of exhausting myself on a futile run. I'm going back to training by HR percent as that way has worked best for me and it always chooses the right pace no matter what the conditions (hellish heat).

Holiday Backlash

Well I enjoyed the last weekend by eating candy, ham and drinking beer (since then I quit drinking) and the scale showed it this week. My official weight is

177.0

I don't regret last weekend I run so I can indulge on the holidays that's one reason for getting in shape to eat guilt free on special occasions.

Today it technically a rest day which my for my Friday usually means no running. I spent about 40 minutes in the gym this morning doing some light effort cardio on the bikes & ellipticals.

Tomorrow is a Fast 4 I'm looking forward to a fun run.

A Call For Caution

Yesterday I had a sore spot on the top of my ankle (in the area the picture points to) . When I woke up this morning the pain was gone but none the less I decided to be cautious and only do an easy 2 miles this morning. I have had a really good week of hard exercise so it was probably a good day to scale back a little bit. I ran the 2 miles in around 22:10 on the treadmill so I was running 11:05 miles. Good enough for a recovery run.

I'm hoping the UPS guy shows up today (as the ups website says he will) with my zura stationary swimmer as I'm ready for some cross training with my new gadget.

Rain Forces Tempo Run Inside.

Well I modified my schedule to get back to the regular training rhythm since I'm not running the 10k now I am no longer in a taper week. Therefore today would be a 35 minute temp run. I was prepared to run this one outside as I like to do at least one outside run midweek to my disappointment it was raining and foggy. So crappy weather forced me to the gym. I ran a pretty good tempo run peaking at around 7.0 mph (held for probably 5 minutes) I tried to keep my HR around 89% I don't think it got higher then 92% as I throttled down when that happened but I know I was in the 80s for a fair 20 minutes so I think I got what needed to be done,done.

I also have uped my long runs..the 5k schedule doesn't account for the base I already built training for my 8k so I made my Sundays longer (I've been running 2miles extra anyhow). I'm pretty happy with how it looks and am looking forward to my first test race in a couple of weeks.

Meanwhile my swim trainer thing should be here tomorrow. I hope to have some fun cross training this weekend.

My 10K Race Is Canceled (For me anyhow)

For personal reasons I had to cancel participation in this weekend's 10K. I'm also going to cut out a 5k and only train for one. I hope to continue to train. I need to budget my 'extra' money a little better so I decided to train hard and race less.

Taper Week Has Began

5 days until race day. I was somewhat concerned about the 10K I committed to because I wasn't really looking to expand out further as I wanted to concentrate on speed. As this race drew closer it was to tempting for me to resist a local race within a few miles of my house. I decided I would run it as my long run and not put to much 'weight' on performance. Again as it nears I'm starting to change my mind about that as well. I just can't resist the temptation of not racing it all out. Most likely I will end up giving it the old 90+ effort.

Taper week is here. this morning I ran a 3 miler at a (3/1) pace. My splits were.

1. 11:07 (5.4)
2. 11:32 (5.2)
3. 10:18 (5.8)

Total Time: 32:57

My heart rate was a bit high today not sure why. It could suggest over training? Either way I'm stepping down the intensity for the rest of the week. I can only do harm at this point so its best to take it easy/rest for the big day. my taper week will be the following

• Wed - 3m (easy)
• Thu - 2m (easy)
• Fri - 45 minute walk (easy)
• Sat - rest
• Sun - 10k race

I hope that's about the right combination...we will see.

Good Bye My Friends

Sing it Brad.....

I can make anybody pretty. I can make you believe any lie.
I can make you pick a fight with somebody twice your size.
Well, I've been known to cause a few break-ups,
An' I've been known to cause a few births.
Well, I can make you new friends, or get you fired from work.
And since the day I left Milwaukee, Lynchburg an' Bordeaux, France,
Been making the bars lots of big money,
An' helpin' white people dance.
I got you in trouble in High School,
But College, now that was a ball.
You had some of the best times you?ll never remember with me:
Alcohol; Alcohol.

What does all this mean you may ask. simple I have decided to give up drinking for the rest of the running season. I'm tired of the 'liquid bread' messing up my weekends and making my Sunday long run HELL. So for the for see able future Good Bye Barly water I'm sure we will meet again someday.

Click here to listen to the above song (WARNING is country music..LOL)

So I poor a final beer and tip my glass to good times and happy runs....slam it and I'm out the door see ya Mr.B

The Easter Bunny Gave Me A New PR!

Happy Easter everybody.

This afternoon I took off out the door on a 6 mile run. I felt pretty lousy because I had way to many beers yesterday at fair grounds. I couldn't use this as an excuse not to run (although I wanted to) so hang over or not I was out the door. I was in for some pain, or at least so I thought. After the first mile I felt pretty good. I took the same scenic route I took yesterday but this time I kept going as I needed to cover 2 more miles (ran 4 yesterday) . The three mile mark was the highlight as I ran up (yes a hill) an overpass. The same landmark I used to bike to. A small milestone but still satisfying.

As I ran back home I decided that I would attempt 2 additional miles. Yes I was going to break my longest distant ran record (7 miles). I managed to slip 2 more miles in and admit I was exhausted I'm going to get paid dividends for this run because everything hurts just right.

The second good news is my speed is officially gone up. Usually when I run the 'Long Slow Run' I average high 12s. Today's I average a lot better then that...here are my stats.

1. 11:36
2. 11:43
3. 11:57 (slowest lap...and close to breaking 12 glad I didn't)
4. 11:57 (again a close one)
5. 11:43
6. 11:54
7. 11:43
8. 11:32 (finished the run with the quick lap..I love that)

Distance: 8 Miles
Avg Speed: 5.1
Avg Pace: 11:45
Avg HR 73% (again a great number below 75%..yet a hard effort)
Total Time: 1:34:12

A great RUN!! Thank You Mr.Cottontail

Cool Weather = Record Breaking Run

For this mornings schedule Hal called for 4 miles. My Saturday mileage is going up! I was delighted to see the weather was absolutely perfect at 7:00 AM this morning when I hit the road.

I knew this was going to be a pretty good run the weather was optimal. I ran an easy pace between 70% - 75% HR and had to restrain myself cool weather really makes you want to go fast (From experience I know my 6 miler Sunday run will be hell if I push to hard on Saturday.)

I decided to venture out of the neighborhood and do an "out and back" passed the local golf course. It was well worth the change in scenery.

Here are my splits.

1. 10:25
2. 10:33
3. 10:49
4. 10:56

Total: 42.33
Average: 10:38 - 5.6 mph (WOW a new PACE RECORD for me!)

I'm definitely going to run this route again as I wasn't ready to stop this morning. Days like these ROCK!

170s I have Arrived!

Another milestone busted I weigh in the 170s now.

176.4 to be exact!

One sure way to get faster is to lose weight, obviously at 6 foot tall I can afford to lose some weight by doing so will improve my speed/endurance..less weight = less work. My goal weight is around 155 should be optimal in my opinion.

Busy weekend ahead as I have a 4 miler on Saturday and a 6 miler (maybe 8) on Sunday. I imagine I will be doing a few punishment miles as I'm going to a country music festival (ah la beer/chicken wings) and I doubt my will power will succeed.

But either way I'm still on track.

Cross Training In My Backyard Pool

I have been wanting to do some cross training (other then biking) for sometime now and swimming would be a good candidate. I live in Florida and have an in ground pool that is 12 x 20 hardly long enough (5 feet deep at the deep end) to swim laps.

Until now I found this Fancy gadget online its called the zura stationary swimmer. Apparently you just attach the cuffs to your legs and attach the cord to the side of the pool and jump in and start swimming your pool is now an endless pool.

I'm going to budget for this as being able to swim long sessions is a runners dream for cross training.

As for my running did 3 miles this morning at an average 10:31 pace (used 3/1 approach again) and it felt great!!

Intervals Are Fun!

Today was my first time doing intervals on a treadmill. I must say they were some what enjoyable. I decided to do 400s (.25 miles) The 'mill' at the gym has a setting called 'intervals' you put in your jog speed. and your run speed and then toggle back and forth by pushing the interval button.

According to Hal in the Run Fast book you should be between 90% - 95% HR at the end of the run portion then recover about down to 70% before doing the next one. So if I set the treadmill up properly I should be covering .25 miles at the right heartrate percentages.

To figure out a base I used the McMillian calculator which suggests 2:02 (7.3) to 2:20 (6.4). So I choose 7.2 to start (a bit fast I thought but I wanted to throttle down) so my intervals went like this.

1. Run 7.2 - 400m (hr 83%) Walk 3.5 - 400m (hr 52%) = to easy
2. Run 7.2 - 400m (hr 85%) Walk 3.7 - 400m (hr 55%) = still to easy
3. Run 7.2 - 400m (hr 87%) Walk 4.0 - 400m (hr 58%) = still a bit easy
4. Run 7.5 - 400m (hr 89%) Jog 4.5 - 400m (hr 62%) = very close
5. Run 8.0 - 400m (hr 90%) Jog 4.5 - 400m (hr 71%) = on target
6. Run 7.5 - 400m (hr 88%) Jog 4.5 - 400m (hr 69%) = on target

Conclusion I'm going to run these at Run 8.0/ Jog 4.5 and up the pace ( for both) every week or so. These really do seem to be great workouts sort of like jog/walk program that got me running.

I Can't wait until my next interval day as these are GREAT!

3/1 Training = Strong Finish

After reading some of Hal's book (Run Fast) I have found a tip that I feel maybe usefull. I have a problem (being a beginner) of having a "cover the distance" mentality. Great in the beginning but doesn't really help you get much faster as I seem to run my fast laps first and the slow ones last (positive splits I believe they call this) all fine for a beginner but I want to race strong in the end. So on tuesdays I'm starting to add the "3/1 training" workout. As Hal says this is

Toward the end of the run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster.

I tried this today and I felt great with the result my pace was ...(on the dreadmill)

Mile 0.00-1.00 = 5.4 mph
Mile 1.00-2.00 = 5.2 mph
Mile 2.00-2.25 = 5.3 mph
Mile 2.25-3.00 = 6.5 mph (a bit fast but I was expermenting)

I must say it was a really good way to finish a run and I truley felt as I pushed a bit without going to hard (it was only a 3/4 mile)

So from now on Tuesdays are 3/1 days.

RUN FAST - Rest Easy

Great news I woke up this morning and my legs feel like CRAP!! That means my weekend run was a success I torched my legs. So a rest day is with the included bonus of NO guilt (trying to forget the pizza incident..lol).

I wanted to share with you all that I purchased a book "Run Fast" by Hal Higdon. Since Hal has basicly designed all my running programs (slight modifications by me..which Hal himself says is fine in moderation) I figured it would be a great read while I "meditate" (all guys know what I mean).

One thing It really nice to know the "science" behind why Hal suggests what he does. So far a good read...not many "Training Schedules" but the book is full of information. I will let you know parts I incorperate in my own program as I go along.
Tomorrow is a "easy 3 miles" most likely I'll do these at 5.4 pace on the dreadmill at the local gym. Lets hope the news is intersting tomorrow morning.

5 Long Miles + 2 Punishment Miles.

I confess yesterday I drank a six pack of beer and then polished off half a pizza. Yes I did run 3 miles 'fast' but I let my guard down and now I must pay (which I did).

I decided beyond my regular 5 miles I would ad 1 mile for the beers and an additional mile for the pizza ( I know I should run about 10 extra but I don't want to hurt myself).

My splits were

• 12:51
• 12:40
• 13:13
• 12:55
• 12:37
• 12:44
• 10:43

Last one was a reminder why I don't eat pizza....LOL I hope I do better next week.