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.

The Scale Says...

Weigh in day is here and the verdict is (drum roll)

170.6 lbs

that's right I am with in .6 lbs of the 160s (after morning workout/piss). I hope to be around 165 by race day (3 weeks away).

Now the bad news (not really) I'm pretty sure I'm going to bag my fast 5 miler tomorrow and increase my Sunday run up to 10 or 11 miles instead. The reason being is I did some plyometrics on Thursday and my legs are complete TOAST!! So I believe its best to just do some light workout tomorrow (30 minute elliptical) and leave it at that.

Only In America!

This Picture Is Hilarious!!

According to the electronic body fat meter at the gym today I'm at 10% body fat?!!! I was quite amazed as I have not tried the thing in awhile when I first did it 8 weeks ago it said 16%. I checked 3 weeks ago and it said 13%. Today for no particular reason I just was wondering I was expecting 12% but 10%..how cool. I know these things are not 100% accurate, but the trend is I'm a lot less fat then I was 8 weeks ago (of course anyone who knows me could tell you that). I guess working out 5-6 times a week and maintaining a steady diet really works (grin) LOL of course anyone could tell you that as well but "saying" and "doing" are two different things!

I ran 3 miles this morning in 30:54 (10:18) at a 3/1 pace the first 2.25 around 5.7 the last .75 around 6.5. A good hard boring run (slow news day.hehe)

Somee.com = A BAD Unreliable Free ASP.NET Web Host

SUCKS!!!

[BEGIN RANT]I'm sad to report that after 1 week of being up my race calculators have been removed without No rhyme or Reason from the provider (somee.com). I wasn't notified or even tipped off that I did something wrong? They just simply deleted by account. Well I doubt they will be around very long if they can afford to simply dump customers at random. Sure it was a free account but come on if you can't offer a service then DON'T!! Why would anyone bother upgrading through such a crappy company. People put their heart and sole into a web page and then they just pull the plug? I sincerely hope many people find this blog post on this company through searches through the blog searches and are tipped off the Somee.com is a CRAPPY FREE ASP.NET WEB HOST!! I will go find a better host who at least has some common sense in dealing with people obviously somee.com doesn't [END RANT]

On the running side I did intervals today and they were painfull (in a good way) I ran 8 of them in the 8.4 - 8 mph range finishing the workout in around 35.00 minutes.

The New Improved Weight Training Plan

I revamped my weight training program to include a more variety of exercises and be more specific to what I'm trying to accomplish as a runner. In general weight lifting for big gains doesn't really help a runner, in fact it can slow you down as being able to bench 250 may be cool but the big chest you get is just dead weight on a 5 mile run. The goal of my weight training is to establish a good core (mid section,lower back) and general fitness in all other areas (Upper body). As for Lower body since they do apply to running directly I train them a bit differently.

I have a list of about 25 exercises and I try to hit all major muscle group through 12-15 of them during a 30-45 minute session. For the "core" type muscles I usually hit 2 sets of 20. For upper body I aim for endurance so I may do 1-2 set of 15. For lower body I always do 3 sets of 12 as I'm trying to improve strength and size (my legs look horrible if you ask me). I also have a rule that I always do the big three: pull ups (although assisted), squats, and a chest exercise. The reason being is these exercise the "big muscles" and encourage burning more calories..hence more weight loss.

As for increasing the weight I will try going up 5lbs every 4th session. If the increase is to difficult to do all sets I don't increase the weight. I do at least two sessions a week and try to do three (more often then not).

All is tracked on a small index card I printed off from my computer. Like running I think you need a plan and continue to increase the challenge with in reason. That is what I hope my new program accomplishes.

As for Running this morning was a typical 3 miler at a 3/1 pace ran in 31:25. A good effort indeed. I also did a weight training session (yes the above). Intervals tomorrow should be some "good pain".

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.