Boy it been a crazy couple of weeks. This is my first post since December 15, 2010! Where have I been? Well it is Christmas coming up and with 3 kids to get ready I have not had much free time. Staying on track with the marathon plan even though it's been cold as hell outside. I am wearing out my cold weather gear that's for sure.
I had to prep for my staff Christmas party on December 18. Not so bad you say, well I had to do my last long run in the morning, 21 miler (2:38 time). In the past the last long runs have not bothered me too bad, but this year they have. I ma not sure it is the cold (that's my guess) or the extra muscle I am carrying right now that has made my weight be around 180lbs vs 170lbs at other marathons.
The week of December 20th I was still able to get over 40 miles in total and two weight training sessions. I dropped the two bike sessions this week as to try to allow my legs to recover. The week was crazy because Christmas is quickly coming. I still needed my "Man's Night of Shopping" with my freind Brian. Usually we start at a local establishment then go out to shop for last minute gifts for our wives. This year we opted to do a tour of our local establishments and skip shopping. Luckily we had already done the shopping on our own before that night.
As Christmas Eve arrived I went for a good 14 miler as I really begin my taper. It was a nice run, still very cold outside. Cathy and I host her family for the Christmas Eve party, so I was able to clear my head during the run. The party was great. Telling Cathy's family of my impending Ironamn Training Program and what an Ironman is was interesting. The looks I got just telling them the distances you have to cover in the race was cool. I can only imagine what it will be like next year when I can tell them that I AM AN IRONMAN. Christmas morning was great with the kids. We spoil them way to much. I got two really cool gifts from Cathy, other than my new Cliff Lee Phillies t-shirt, one was a new gym bag with the USA Triathlon logo and the other was the movie "The Distance: A Triathlete's Story" which is all about training for an Ironamn from three different particpants perspectives. My mom completed the tri christmas gifts with compression socks. Trying to expalin to her what they are and where to order them was great. Probably my funnist gift was a new cycling jersey with Count Chochula, Frankenberry, and Booberry on it. My boss found it on the web and gave it to me. If nothing else I may look the part at Lake Placid.
I am desperately trying to eat good during the holiday's. Its not easy especially with the holiday selections of beer I have in the fridge. I can only try. During this last two weeks before the marathon I need to eat right as my training drops down some and I need to cut about 5 lbs. Trying to finish the year strong!
Monday, December 27, 2010
Wednesday, December 15, 2010
Ramping Back Up!
Last week was a planned volume down week so I only logged 7 hours of training time. My normal programs involve three weeks of a build up then a one week recovery. That meant that last week was a planned down week and my body needed it.
This week I got back to business and have a full week planned with one slight recovery day, Friday. The only problem is that this week it is FREEZING outside. Artic air from Canada makes it feel like the single digits with the wind chill. That means I will do more running on the treadmill and biking on the stationary bike at work.
Monday I was still feeling it from my run on Saturday. My legs felt heavy but I knew I needed to get moving. I did 60 minutes on the bike at a good 90-100 RPM rate and my sweat rate confirmed I was woorking hard. My heart rate average only 111, but I am focusing on the endurance of the ride right now since the marathon is under 30 days away. I am not focusing too much on the bike, just keeping the RPM high and building endurance, thats it.
Tuesday was mentally a killer for me. I have mentioned before how much I dislike treadmill running. Well today I needed to run 9 miles and it was just too damn cold to go outside, winds at 25 mph and wind chill temps around 10 degrees, no way for me. I don't mind the cold, but the wind kills me. So I did 9 miles on the treadmill. Usually once I get past 3 miles or so I settle into a nice pace and focus on form and speed. Today I didn't have that discipline. I found that I kept looking at the treadmill clock and distance, waiting for it to say 60 minutes or 9 miles. Mentally it was killing me. But I pushed thru it in just over 60 minutes. My HR avaeraged 137 so I was doing OK with my training zone.
Wednesday was a "triple header" for me. Again it is too cold to go outside, so I ran 4 miles on the treadmill. My heart rate was higher at 147, and I am not really sure why. My pace was no different from the other day. After my run, I went and did a weight training session. I go pretty vigorously in my sessions, keeping my HR at 119 on average. I work 4 movements and go from one to the next with no break in between and repeat that two times. Today's session was just under 40 minutes on my watch, but I missed 4-5 minutes easy because I forgot to start it. After the weights I hop on the stationary bike for 30 minutes at 90-100 RPM with a HR near 130 on average, again trying to just work on endurance. I adjust the level from a 3 up to a 10 during the workout. I subjectively do this by my sweat rate and how I feel, not just my HR.
Overall it has been a good couple days. With the holidays quickly approaching and my Marathon Program coming to a close, its good timing. It will be a busy couple weeks. My kids only have a few more days of school and "Santa" needs to build some toys before the big day comes, so I need to manage my time effectively. I am working hard on the nutrition frot, but sometimes I "jump" off the wagon and head for a cookie at work. This will be a real challenge the next 24 days as I head to Disney.
This marathon I will most likely be my heaviest at 182 lbs. The Marine Corp I was 169 on race day and Boston I was about 172. I am not "fatter", just heavier. I have always tracked my body fat % and weight to determine where I feel is my best racing weight. Right now I feel good, and I think 175 lbs is best for me. My BF% has maintained while adding some weight. I have added lean muscle mass to my frame with my current weight training program. The was an intended goal heading into late fall/early winter. I wanted some more muscle on my frame well before I start my real Ironman training programs.
Hopefully the winds die down and I can get outside Thursday. I want one more outside day before my long run on this weekend. This is the last long run of my program, 22 miles then I start to taper down. Looking forward to that.
This week I got back to business and have a full week planned with one slight recovery day, Friday. The only problem is that this week it is FREEZING outside. Artic air from Canada makes it feel like the single digits with the wind chill. That means I will do more running on the treadmill and biking on the stationary bike at work.
Monday I was still feeling it from my run on Saturday. My legs felt heavy but I knew I needed to get moving. I did 60 minutes on the bike at a good 90-100 RPM rate and my sweat rate confirmed I was woorking hard. My heart rate average only 111, but I am focusing on the endurance of the ride right now since the marathon is under 30 days away. I am not focusing too much on the bike, just keeping the RPM high and building endurance, thats it.
Tuesday was mentally a killer for me. I have mentioned before how much I dislike treadmill running. Well today I needed to run 9 miles and it was just too damn cold to go outside, winds at 25 mph and wind chill temps around 10 degrees, no way for me. I don't mind the cold, but the wind kills me. So I did 9 miles on the treadmill. Usually once I get past 3 miles or so I settle into a nice pace and focus on form and speed. Today I didn't have that discipline. I found that I kept looking at the treadmill clock and distance, waiting for it to say 60 minutes or 9 miles. Mentally it was killing me. But I pushed thru it in just over 60 minutes. My HR avaeraged 137 so I was doing OK with my training zone.
Wednesday was a "triple header" for me. Again it is too cold to go outside, so I ran 4 miles on the treadmill. My heart rate was higher at 147, and I am not really sure why. My pace was no different from the other day. After my run, I went and did a weight training session. I go pretty vigorously in my sessions, keeping my HR at 119 on average. I work 4 movements and go from one to the next with no break in between and repeat that two times. Today's session was just under 40 minutes on my watch, but I missed 4-5 minutes easy because I forgot to start it. After the weights I hop on the stationary bike for 30 minutes at 90-100 RPM with a HR near 130 on average, again trying to just work on endurance. I adjust the level from a 3 up to a 10 during the workout. I subjectively do this by my sweat rate and how I feel, not just my HR.
Overall it has been a good couple days. With the holidays quickly approaching and my Marathon Program coming to a close, its good timing. It will be a busy couple weeks. My kids only have a few more days of school and "Santa" needs to build some toys before the big day comes, so I need to manage my time effectively. I am working hard on the nutrition frot, but sometimes I "jump" off the wagon and head for a cookie at work. This will be a real challenge the next 24 days as I head to Disney.
This marathon I will most likely be my heaviest at 182 lbs. The Marine Corp I was 169 on race day and Boston I was about 172. I am not "fatter", just heavier. I have always tracked my body fat % and weight to determine where I feel is my best racing weight. Right now I feel good, and I think 175 lbs is best for me. My BF% has maintained while adding some weight. I have added lean muscle mass to my frame with my current weight training program. The was an intended goal heading into late fall/early winter. I wanted some more muscle on my frame well before I start my real Ironman training programs.
Hopefully the winds die down and I can get outside Thursday. I want one more outside day before my long run on this weekend. This is the last long run of my program, 22 miles then I start to taper down. Looking forward to that.
Saturday, December 11, 2010
Jason & Freddy Kruger were chasing me today!
Yesterday was a nice slight day off day. I only planned to do my weight training program as a way to save my legs for today's 20 mile run. I even skipped the dumbbell step ups as a way to preserve my legs alittle bit. The rest of the day was pretty busy at work as we are slowing down some as the holidays and cold wheather approaches. I only had 2 other staff memebers scheduled for the hole day, so I was on the floor until I had to go pick up Kristina at school to get her first pair on glasses.
Kristina picked out the frames so she was pretty excited to get them to show them off to everyone. There is lots of training involved, as we are never sure how much Kristina understands the "rules" sometimes. Now we are adding rules for the glasses. So far so good. Glad I bought the warranty.
Saturday was extremely busy. First on the training front, I needed to fit in a 20 mile run at some point today. The day started off with an 8AM dentist appointment for all three kids. The appointment was great. All three cavity free. The dentist said whatever we are doing to keep doing it. He did say Kristina will need braces in the next 6 months to a year. We not sure how she will handle that. Downs kids often get braces, so she should be OK. After the dentist, we picked up my neice and nephew to go vistit Mommom and Pop at the beach for a Lunch with Santa event at the Greater Wildwood Elks Club in North Wildwood, NJ.
The ride to the beach with 5 kids under 13 was relatively easy. Thank God for the DVD player in the Explorer and the Nitendo DS game system. It was a quite ride for the 90 minutes. Once we arrived at Mommom & Pops house we unpacked the car, made sure all the kids went to the bathroom and headed out to Lunch with Santa.
Lunch was crazy and long, had to be 100 kids there. My plan was to run by 2PM so I would not be out in the real dark. That planned BOMBED. Good news was the kids had a great time, and that is really all that matters. Here is Mommom with Brenna (neice), Mrs Clause, Kristina (daughter 10), Santa, and Emma (daughter 7).
I didn't head out for the run until 3:30PM, which meant I would be running in darkness for at least 1.5 hours on a dark road. Its amazing how fast I was running in the dark past the heavily wooded parts. The first 55 minutes I had light, then it gave way to darkness. In the dark I so aware of my surroundings, watching for cars, pot holes on the shoulder, people, dogs, wildlife, and Freddy & Jason! There were parts that lasted .75-1 mile at a time that were completely dark, no street lights, business lights, nothing. The only thing that could have been alittle scarier would have been if there was a cemetary.
The run was pretty good, 20 miles in under 2:26 or a 7:17 per mile pace. Near the end my ass and calves were starting to shut down again. This seems to happen when I go over 18 miles all the time. As I am writing this entry, my legs are elevated and my glutes are throbbing. Not a good feeling. A run in the dark when you can only see your GPS every 200-300 yards is interesting, especially in TOTAL darkness. I was well hydrated and had a 4 Gu's, one every 4 miles on average.
After the run it took me at least an hours to warm up from the run. There were times when I had the shivers even with jeans, t-shirt, and sweatshirt on. I know I will sleep like a baby tonight with no planned workout for Sunday.
Kristina picked out the frames so she was pretty excited to get them to show them off to everyone. There is lots of training involved, as we are never sure how much Kristina understands the "rules" sometimes. Now we are adding rules for the glasses. So far so good. Glad I bought the warranty.
Saturday was extremely busy. First on the training front, I needed to fit in a 20 mile run at some point today. The day started off with an 8AM dentist appointment for all three kids. The appointment was great. All three cavity free. The dentist said whatever we are doing to keep doing it. He did say Kristina will need braces in the next 6 months to a year. We not sure how she will handle that. Downs kids often get braces, so she should be OK. After the dentist, we picked up my neice and nephew to go vistit Mommom and Pop at the beach for a Lunch with Santa event at the Greater Wildwood Elks Club in North Wildwood, NJ.
The ride to the beach with 5 kids under 13 was relatively easy. Thank God for the DVD player in the Explorer and the Nitendo DS game system. It was a quite ride for the 90 minutes. Once we arrived at Mommom & Pops house we unpacked the car, made sure all the kids went to the bathroom and headed out to Lunch with Santa.
Lunch was crazy and long, had to be 100 kids there. My plan was to run by 2PM so I would not be out in the real dark. That planned BOMBED. Good news was the kids had a great time, and that is really all that matters. Here is Mommom with Brenna (neice), Mrs Clause, Kristina (daughter 10), Santa, and Emma (daughter 7).
The run was pretty good, 20 miles in under 2:26 or a 7:17 per mile pace. Near the end my ass and calves were starting to shut down again. This seems to happen when I go over 18 miles all the time. As I am writing this entry, my legs are elevated and my glutes are throbbing. Not a good feeling. A run in the dark when you can only see your GPS every 200-300 yards is interesting, especially in TOTAL darkness. I was well hydrated and had a 4 Gu's, one every 4 miles on average.
After the run it took me at least an hours to warm up from the run. There were times when I had the shivers even with jeans, t-shirt, and sweatshirt on. I know I will sleep like a baby tonight with no planned workout for Sunday.
Thursday, December 9, 2010
It's been a long week!
Its been a long COLD week here in Philly. Monday I was feeling a litlle tired but I knew I needed to get in at least one workout. I decided to lift weights as planned in my workout plan for the Disney Marathon. It was a good workout with tired legs. It was family night as cheerleading finally ended for Emma. We had purchased our Christmas tree on Sunday and tonight we put the lights, trim, and the star on it. It was great having Emma and Conor help. Kristina was more interested in the TV than helping with the tree. It was good to have some family time as we settle into no activities on Monday nights for a while.
Tuesday was freezing cold in the morning. I prefer to workout in the morning so when the temperature goes low I decide to do some of my weekly milage on the treadmill, even though I despise the treadmill. Its mentally tough for me to spend the time on the treadmill, I guess I can count it as my "mental" training for the Ironman. Family time again tonight, we put the ornaments on the tree. That was interesting because we let Kristina, Emma, and Conor do all the mid and lower part of the tree, and daddy had to put the ones up high. Cathy was the organizer and conductor of the festivities.
Wednesday brought some more freezing temperatures in the A.M. I decided to do another run on the treadmill. This time I seperated the workout into 3 different sessions. First I did a 4 mile treadmill run in under 27 minutes. I was trying to work on some speed training doing some Fartlek intervals. Next, I did my weight training session, trying to maintain my HR in the 120's. So I was working pretty hard. At the end of my weight session, I jumped right back on the treadmill for another 2 miles.
Thursday was the coldest morning of the week, under 25 degrees with a wind chill making feel like 20 degrees. I planned for the cold and took plenty of layers for an outside run. I don't like to go more than 2 runs without getting outside. I planned for an 8 miler in under 1 hour, and I achieved that goal. I planned on running a litlle slower because it was so cold outside and I have so many layers on. It was so cold that I think my water bottle had some ice in it.
Long run this weekend and I am taking my kids to the beach to see my parents and have lunch with Santa! I need to sneak that 20 mile run in on Saturday, especially since Sunday its going to rain and be nasty.
Tuesday was freezing cold in the morning. I prefer to workout in the morning so when the temperature goes low I decide to do some of my weekly milage on the treadmill, even though I despise the treadmill. Its mentally tough for me to spend the time on the treadmill, I guess I can count it as my "mental" training for the Ironman. Family time again tonight, we put the ornaments on the tree. That was interesting because we let Kristina, Emma, and Conor do all the mid and lower part of the tree, and daddy had to put the ones up high. Cathy was the organizer and conductor of the festivities.
Wednesday brought some more freezing temperatures in the A.M. I decided to do another run on the treadmill. This time I seperated the workout into 3 different sessions. First I did a 4 mile treadmill run in under 27 minutes. I was trying to work on some speed training doing some Fartlek intervals. Next, I did my weight training session, trying to maintain my HR in the 120's. So I was working pretty hard. At the end of my weight session, I jumped right back on the treadmill for another 2 miles.
Thursday was the coldest morning of the week, under 25 degrees with a wind chill making feel like 20 degrees. I planned for the cold and took plenty of layers for an outside run. I don't like to go more than 2 runs without getting outside. I planned for an 8 miler in under 1 hour, and I achieved that goal. I planned on running a litlle slower because it was so cold outside and I have so many layers on. It was so cold that I think my water bottle had some ice in it.
Long run this weekend and I am taking my kids to the beach to see my parents and have lunch with Santa! I need to sneak that 20 mile run in on Saturday, especially since Sunday its going to rain and be nasty.
Sunday, December 5, 2010
Long, cold Saturday run
Man was it cold Saturday. At the start of my run it was about 28 degrees with a 10MPH wind. Knowing it would be a long run in the cold, I woke up early to eat, warm up, and stretch. Before I hit the road I had a Clif Bar, 20 oz of Gatorade, and some water. I also took 4 Gu's with me on the run and my plan was to have 1 Gu every 4.5 miles, then the last one at 16 for the home stretch. That formula seems to work for me on long runs more that 12 miles. I was layered perfectly as I did not feel the cold until near the end. I believe that was due to the sweat on my clothes and the increase in head wind coming down the home stretch.
My goal was to run 18 miles in under 2:15 and I accomplished that goal. I finished in just under 2:12. I felt real good during the run. I ate and drank as planned and had no fuzziness or "bonking". Physically I felt strong and fit. I think the long runs are more a test of mental fitness that physical fitness. I understand that part of the training and realize how important it is. Running for 3 hours at significant effort is a test of mental focus if you have trained appropriately.
During the Marine Corp Marathon you hit a long stretch just past halfway with not much crowd support, so mental toughness comes in handy there. In Boston, I think Heartbreak Hill is more a mental effort than physical. Don't get me wrong, the hill is hard as hell, but it comes at 20-21 mile mark when you are mentally starting to fizzle out.
Sunday is a much needed day of rest and family time. We have to attend Emma's cheerleading competition for 7-8 year old girls. The rest of the day is devoted to the christmas tree and a birthday celebration for my newphew Matthew. His favorite "Uncle Billy" bought him tickets to his first Big 5 Basketball game at the famed Palestra for Wednesday night 12/8. We are sitting in the student section for the Penn vs Villanova game, so I know he will eat that up!
My goal was to run 18 miles in under 2:15 and I accomplished that goal. I finished in just under 2:12. I felt real good during the run. I ate and drank as planned and had no fuzziness or "bonking". Physically I felt strong and fit. I think the long runs are more a test of mental fitness that physical fitness. I understand that part of the training and realize how important it is. Running for 3 hours at significant effort is a test of mental focus if you have trained appropriately.
During the Marine Corp Marathon you hit a long stretch just past halfway with not much crowd support, so mental toughness comes in handy there. In Boston, I think Heartbreak Hill is more a mental effort than physical. Don't get me wrong, the hill is hard as hell, but it comes at 20-21 mile mark when you are mentally starting to fizzle out.
Sunday is a much needed day of rest and family time. We have to attend Emma's cheerleading competition for 7-8 year old girls. The rest of the day is devoted to the christmas tree and a birthday celebration for my newphew Matthew. His favorite "Uncle Billy" bought him tickets to his first Big 5 Basketball game at the famed Palestra for Wednesday night 12/8. We are sitting in the student section for the Penn vs Villanova game, so I know he will eat that up!
Friday, December 3, 2010
Gearing up for a long run this weekend
Had a good Friday workout today. Did a 4 mile run on the treadmill to start. I was going to skip running today because I have an 18 mile training run Saturday, but I changed my mind to hit my weekly planned milage goal. I need to log over 40 miles this week so I wanted to hit that mark and if I missed today I would have fallen short.
This is the big stretch in the marathon running program with runs of 18, 20, 22 miles over the next three weekends before I start to taper down. The 2 marathons I ran (Marine Corp 2009 & Boston 2010), the program I followed worked for me, shorter runs at slithly faster than marathon pace during the week (7, 8, 9 miles) and the long weekend run slightly slower than goal pace. I do try the 20 or 22 miler at marathon pace or close to it. This worked during those two races, so I am not changing it to much. I am hoping for under 3 hours in Disney, since its pretty flat.
After running I had a weight training session that lasted 40 minutes. I did skip one movement, dumbbell step ups, because I wanted to save my legs a little. The marathon weight program is working great, I have added weight this fall while maintaining my body fat %. As I get into the last 2 weeks of marathon training I will drop the seeions down to 2 per week as a way of staying healthy and strong during the taper.
Long run planned for Saturday 7am. 18 miles in under 2:15 is the goals. It is going to be 26 degrees in the morning so I will have to prep for that. If its as cold at Disney as it was last year, I know I will be prepared for that.
This is the big stretch in the marathon running program with runs of 18, 20, 22 miles over the next three weekends before I start to taper down. The 2 marathons I ran (Marine Corp 2009 & Boston 2010), the program I followed worked for me, shorter runs at slithly faster than marathon pace during the week (7, 8, 9 miles) and the long weekend run slightly slower than goal pace. I do try the 20 or 22 miler at marathon pace or close to it. This worked during those two races, so I am not changing it to much. I am hoping for under 3 hours in Disney, since its pretty flat.
After running I had a weight training session that lasted 40 minutes. I did skip one movement, dumbbell step ups, because I wanted to save my legs a little. The marathon weight program is working great, I have added weight this fall while maintaining my body fat %. As I get into the last 2 weeks of marathon training I will drop the seeions down to 2 per week as a way of staying healthy and strong during the taper.
Long run planned for Saturday 7am. 18 miles in under 2:15 is the goals. It is going to be 26 degrees in the morning so I will have to prep for that. If its as cold at Disney as it was last year, I know I will be prepared for that.
Thursday, December 2, 2010
Great run!
I had a great run this morning. Planned 8 miles at a good 7:15 pace and came in under that goal. It was tough to get moving at 6:30 am since it was so cold outside, around 27 degress but I knew I had to go. Since I did not want a repeat of Tuesday, I ate a Clif Bar and had a sports drink on my ride to work today. I figured that was plenty of calories for a run lasting under 1 hour. I woke up at 5 am to leave the house by 5:30 am, and along the way stopped at the store to get the food and drink. I have a 25 minute ride to work so I knew I would have enough time to eat, drink, and be ready by the time I hit work for a run around 6:30 am.
Even in the cold I amazed at how much I sweat. I need to make sure I continue to hydrate even though I am not "thirsty" often during my runs. I try to drink my entire 20oz. bottle during my runs that last 1 hr. More than that I adjust or refill where I can. When I came in from my run a couple members were asking me if its difficult to run in the cold. I gave the plan that works for me: run all year round so your body can acclimate to the change in temperatures during the change of seasons--fall/winter/spring/summer. If you only run inside on the treadmill, then its going to be dam cold/hot outside during your race.
My nutrition plan worked because I felt good running. My only issue continues to be a heel spur, but I work on that a few times a day by using a tennis ball on the arch of my foot and that seems to help. Its a busy night on the home front, 2 kids going to the Dr. for flu shots,1 kid staying home with me. Once my wife Cathy returns, we actually get a break from being parents for the night as my mom is coming for a sleepover with the kids and we get to go out to eat. I hope I don't accidently try to cut someone else's food for them. If I do I be sure to buy them a beer as an apology.
Even in the cold I amazed at how much I sweat. I need to make sure I continue to hydrate even though I am not "thirsty" often during my runs. I try to drink my entire 20oz. bottle during my runs that last 1 hr. More than that I adjust or refill where I can. When I came in from my run a couple members were asking me if its difficult to run in the cold. I gave the plan that works for me: run all year round so your body can acclimate to the change in temperatures during the change of seasons--fall/winter/spring/summer. If you only run inside on the treadmill, then its going to be dam cold/hot outside during your race.
My nutrition plan worked because I felt good running. My only issue continues to be a heel spur, but I work on that a few times a day by using a tennis ball on the arch of my foot and that seems to help. Its a busy night on the home front, 2 kids going to the Dr. for flu shots,1 kid staying home with me. Once my wife Cathy returns, we actually get a break from being parents for the night as my mom is coming for a sleepover with the kids and we get to go out to eat. I hope I don't accidently try to cut someone else's food for them. If I do I be sure to buy them a beer as an apology.
Wednesday, December 1, 2010
Still Burning the Turkey
Wednesday's workout:
Had a good double header today. Changed it up from the normal way I do it. First off, I started with the treadmill since it was raining like hell in Philly. I ran for 4 miles in 27 minutes and was feeling pretty good. After 4 miles I went right to lifting weights for 20 minutes. After the 1st half of my normal weight training session, I jumped back on the treadmill for another fast 2 miles in 13 minutes. Once the 2 miles were completed, I went right back to the weights to finish my program. It normally takes me 45-50 minutes to weight train, but I finished in two 20-minute sessions today. I finished off the workout with another fast 2 mile run in 13 minutes again.
Had a good session today. 8 mile run broken up into a few intervals of 4,2, & 2 miles. Tried to work on speed today on the treadmill. Weight training session was good and on target.
Tuesday:
Planned a 8 mile run today, but cut it off after 5 miles. I had to be at work by 5:50am to open for the members. I usually try to run by 7:30am on days I open. On my ride into work, I stopped and had a sports drink figuring I would have enough calories for a run. My mistake!
After running 1 mile I started to feel a little fuzzy and my legs were heavy. At the second mile I was struggling and took out a Gu and downed it with some sports drink. I still didn't feel good so I started to head back to work. By mile 4.5 I started to fell better but I had already decided to listen to what my body was saying to me. Maybe I did not have enough calories the day/night before. The last thing I ate was a banana at 7pm on Monday night. I suspect I did not have enough fuel in my tank to run 8 miles.
21 day challenge is going good. I feel like I am focused again on nutrition.
Had a good double header today. Changed it up from the normal way I do it. First off, I started with the treadmill since it was raining like hell in Philly. I ran for 4 miles in 27 minutes and was feeling pretty good. After 4 miles I went right to lifting weights for 20 minutes. After the 1st half of my normal weight training session, I jumped back on the treadmill for another fast 2 miles in 13 minutes. Once the 2 miles were completed, I went right back to the weights to finish my program. It normally takes me 45-50 minutes to weight train, but I finished in two 20-minute sessions today. I finished off the workout with another fast 2 mile run in 13 minutes again.
Had a good session today. 8 mile run broken up into a few intervals of 4,2, & 2 miles. Tried to work on speed today on the treadmill. Weight training session was good and on target.
Tuesday:
Planned a 8 mile run today, but cut it off after 5 miles. I had to be at work by 5:50am to open for the members. I usually try to run by 7:30am on days I open. On my ride into work, I stopped and had a sports drink figuring I would have enough calories for a run. My mistake!
After running 1 mile I started to feel a little fuzzy and my legs were heavy. At the second mile I was struggling and took out a Gu and downed it with some sports drink. I still didn't feel good so I started to head back to work. By mile 4.5 I started to fell better but I had already decided to listen to what my body was saying to me. Maybe I did not have enough calories the day/night before. The last thing I ate was a banana at 7pm on Monday night. I suspect I did not have enough fuel in my tank to run 8 miles.
21 day challenge is going good. I feel like I am focused again on nutrition.
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