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.

New Record But To Fast?

I woke up energetic and ready to complete my 3 mile 'fast' run. After loading up with gatorade and a little bit of cereal I was out the door. I set my watch in 'predictive' mode, 3 miles with a target of 30 minutes.

My splits were

1. 9:03
2. 9:28
3. 9:41

Total 28 : 12

Almost 2 minutes faster then my goal of 30 minutes....but man was I exhausted I doubt my next mile would of been even in the 10:xxS. I need to work on my pacing although it is nice to beat my expectations I must always consider the point of the work out as every step in training has its reasons (today was suppose to be a threshold style run). Hopefully tomorrows 5 miler won't be to much trouble....we will see

24 Week Training Schedule Posted (at the bottom)

Cue the music, as I have work to do.

Florida is some what unique, while most running seasons are just picking up steam our running season comes to the end around ....NOW...so only a few area races left. It gets pretty damn blasted hot in the summer and no matter how early you get up it still friggin hot..so it leaves me a chance to come up with a bunch of excuses...just kidding.

This year (between hurricanes) I'm going to train right through the summer. I'll keep the training geared towards 5k to a mile type races (mid summer I may just work on a fast mile as less movement the better). I will also need to purchase a fuel belt to avoid collapsing in the 80 degree average heat...the "dreadmill" may not seem so bad in July...we will see.

Treadmill Bordom.

This morning I had a 3 mile easy run I started doing these at the gym because at 6 AM its dark outside (thank you for an earlier day light saving time GWB...crooked bastard) and after removing a 4 foot snake from my house last week I'm a bit paranoid of whats in the bushes..if you know what I mean.

So I run the 'mill' at the gym its pretty easy to do pacing on those thing I set it to 5.3 and zone out. Problem is time doesn't seem to pass quick enough I can only watch CNN/Fox News network for so long before I'm about ready to shoot myself of bordem! I find myself constantly looking at the readouts..they move at a snail pace..GO FASTER!! FASTER YOU LITTLE BASTARDS!!!...lol.

I will be glad when the sun is up before I am...as watching paint dry is no fun at all.

Tommorrow is a scheduled rest day...but on my rest days I do 1 hour of eliptical (burn some easy calories) on saturday according to Hal I'm doing a "Fast 3"...not sure how that will go I think I will shoot for 10:00miles (1 1/2 minutes faster then my training pace).

I Need A Goal For My First 5k (Second Race)

It occurred to me today I have no idea what my goal time should be for my first 5k. Some would say just go out have fun, finish it and PR next time. My problem is I already finished my first race and it was longer then a 5K (8k). Finishing shouldn't be a problem. So I don't have any real idea what I should be shooting for.

Going into my 8k I had a goal of finishing less the 1 hour seeing how my training pace was 12:00 minutes during my long runs (up to 7 miles). I figured that was a safe goal. Well as most who read this blog know I (and by the side bar to the right) I killed that time by 13 minutes (47:03). Obviously I set the bar a bit low.

I have 4 weeks to train before my next race so I imagine I can cut a bit time off my pace. I figure 20 or 30 seconds..but first I need a good idea what my 5k time should be..lucky for me (and other readers) I found this tool.

http://www.runningforfitness.org/calc/rp.php

I enter my stats (32 year old, male, 8k, 47:03) and this thing says I'm going run a 5k (as of the shape I was in 1 1/2 weeks ago) in..

28:45 (average of 4 forumlas 28:38, 28:41, 28:35, 29:04) at a 9:15 pace.

That sounds pretty close 15 seconds faster then my 8k time. But I have couple other factors to factor in

• Shorter Distance:
  The last 2 miles were a lot harder then the first 3 during my 8k in fact I remember my 3 mile split being pretty good so I'll give myself -5 more seconds tht puts my goal at 3x-5 = -15 = 28:30
  
• 4 weeks of training:
  I'm doing some more tempo work/ intervals and working on a quick 3 this is a new strategy for me as before I was just "covering the distance". My training pace has gone up quite a bit knowing this so I'm hoping to get another 10 seconds here that = -30 so will put it at 28:00
  
• I weigh less (or will) :
  I'm thinking I'll tip 180 by race day which is 4 lbs less then previous race...fortunate for me there is another calculator for that.
  http://www.runningforfitness.org/calc/weighteffect.php?metres=5000&hr=0&min=28&sec=0&weight=184&weightunits=lbs&Submit=Calculate
  which equals (drum roll)

My New Goal: 27:29

Anything less then that will be a disgrace and it will be in front of 1000s of people (this thing runs before a local parade..lol)

I'm going to do a mock run next week to see where I'm at...but I do think this is an attainable goal...stay tuned.

Tempo Run (A New First)

Hal calls for a Tempo run tommorow. I have never done one of these but the definition is

"Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing."

Seems I will get to visit the hell known as my "race pace" for 20 minutes tomorrow..LOL..it should be fun.

I figured out how to set my watch up to do interval timers...so when I hit the middle button (if all is set correct) tommorow at 5:30 AM the following should occur

• 5 minute warm up in Zone 2 (60 - 70 percent heart rate.)
• 20 minute fast in Zone 4 (80 -90)
• 5 minutes cool down in zone 2 (again 60 -70)

I'm hoping to feel a lot of pain in my legs prior to wednesday as my legs were soar for days after last race (only race).

Let the fun (pain) begin.

Mission Accomplished

Well I have not updated this blog for sometime now and for good reason (in my opinion). Truth is I broke my foot training to hard back in December, I was to embarrassed to report this fact,and this blog kind of reminded me of my failure so I abandonded it (for the time being anyhow).

I'm happy to report I had a short 6 week recovery period (4 which I was running on a broken foot...if I ain't dieing I ain't going to know gosh danga...you know the drill) before I had to start completly over with my running program. Instead of doing a 5k (3.1 miles) I decided to train for a 8k (4.98 miles) as there happened to be one exactly 10 weeks out from my re-start training date. The program consisted of 2-3 miles in the week and longer runs (4-7) on the weekend averaging like 12 - 15 miles a week at peak.

I managed to stay healthy during the 10 weeks (and drop about 20 lbs) and showed up to the starting line healthy and well rested. It was cold (for FL standards low 50s) but being from WI I knew this was "t-shirt" weather so I didn't much care as I knew we all would be sweating bullets after for 100 yards. I lined up about half-way point in line up..probably 200 people there at most so I felt that was a good place to start to not get in the way of the faster/younger guys and plenty far ahead of the walkers/fat-asses (so I wouldn't have to pull any barry sander moves). Seems I overestimated my worth as I didn't pass a single person the whole race (LOL)..but the good news is only probably 10 people passed me so I wasn't that far off. I must admit I found it somewhat embarrasing to be passed by the OFs (old farts) but being venice,FL is the oldest average aged city in america, I guess its only fair to expect a few old geezers with some "viagra" to spare..LOL.

My goal was to finish less then 1 hour and keep my HRZ (heart rate zone) around 85% (of max 189)..well that lasted maybe 20 yards and I ran the whole race at 92% (173)..sure glad my grandma's maiden name isn't "Cheney" (for other reasons the heart issues for that matter but thats a different blog)..my final time was 47:00 minutes. So I obliviated all expectations. I even managed to take home the 4th place ribbon for my age bracket..my only conclusion is all the other area 30 - 34 year olds were sleeping off their hang overs..LOL

I was pretty proud of the fact I went from running 50 feet to almost having a heart attack to running 5 miles and still almost having a heart attack. Been a very long time since I felt as I did something special..I guess today I did.

As for my future plans.... immediatly after the race I was thinking "I ain't ever going to do this stupid shit again..WTF was I thinking"..but then after about 2/3rds of my first beer (of 4 to follow) I had already mapped out a new plan in my head to run yet another road race. I've posted the schedule here. I will update my trianing schedule as well hopefully I do a bit better updating then last time.
Its good to be back.

Test Calc

Calories Burned Running Mile(s) Weighing lbs Would =





Running Mile(s) in : : = You Would Average

mph Or A Pace Of

Christmas Comes Early!

I recieved my chistmas present early this year and couldn't be happier. Being a gadget freak I had searched out this watch sometime ago. Its called the Timex Bodylink System. It uses GPS to track speed, pace and has a Heart Rate Moniter as well. All wireless. This watch can be setup to take splits automaticly...predict finish times, zone alerts (speed & HR) interval training (with HR zones) and a lot more. Oh yah their is a fourth component in the "link" called the Data Recorder..it can be used to collect the data and then export it to PC which in turn can be anylyzed, graphed and mapped (drool). I can't wait to get that as well.

I was so excited of course I had to try it out so I fiddled with it long enough to set it up to time a 1 mile run with a pace under 10 minutes (a personal record for a slow ass like me) set it to take quarter mile auto splits...laced up the shoes and headed outside. Of course it was dark out (like that will stop me) so I had to put it in "night mode" ...it helped to see the watch but not the greatest of features (better then nothing) anyhow I pressed start (the center button) and the watch immediatly started beeping (translation get your ass moving) so I start running down the street...the beeping subsides...cool I'm on my way about a .25 mile (exactly actually) the watch beeps once....I start hauling ass even more thinking I'm running to slow..but the watch shuts up. I then realize that was just a split..I'm still good. A half mile in my neiborhood is down the street to the local pool (least according to the odometer in my Ford) so as I approached the end of the first half (the stop sign on the corner near the pool) a black dog out of know where runs at me from someones yard...as I contemplate if I'm going to kick this bastard (the dog) the watch beeps again (30 yards shy of what I thought was a half mile). I slow to a walk not to piss off the dog and then the watch starts to go bonkers!! I'll be damned if I'm going to let this mutt ruin my run. So I do a 180 and haul ass towards my house ...lucky for me fido didn't take chase. The watch quit beeping about 30 seconds later so I figured I was close. I just kept on trucking, HR was going through the roof, sweart pouring out like rain...ETC. As I ran into my yard the watch made a new sort of noise notifying me the race WAS OVER!! Yeee Haw!!! how did I do?

Well it turns out I was bit paranoid and eclipesed my original goal by almost 30 seconds as I ran a 9:31 mile....LOL..a new record for this turtle..what a great toy...I don't know how I would of done this kind of training without such a tool.

Anyway as my training goes, I'm up to running about 30 minutes with 1 minute walk break in the middle (just because the book says so) I'm very happy that I can now run more then a minute without calling the paramedics (actually 30 minutes) and look to change up my race traing schedule as the way below is to easy.

Stay tuned....

2.6 miles done.

I went at it hard this morning running 4 x 6 min run 1 min walk finishing with a 2 minute run ..ended up running 2.6 miles (turtle speed I know) HRM was nuts to day couldn't keep it under 155 so I just turned it off (it was beeping crazy). Let hope I didn't push to hard because I have to repeat the entire routine again tomorrow.