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.