C25K Week 3 Complete

Today started very slowly. I have not gotten near enough sleep this week, and it is catching up with me. After hitting the snooze button twice, I peeled myself out of the sheets and got a move on. Not nearly as energized as Wednesday's workout, but I still extended the run a little bit. Details Below:

C25K Week 3 Day 3: Warmup 5M, Run/Walk 90/90/180/180/90/90/180/180/60/60, then Cooldown 5M. Running pace: 11:00, Walking Pace: 20:00. Total Miles: 2.02

After the workout, I still feel sleepy, but work beckons. Perhaps a short nap this afternoon would help. Definitely sleeping in tomorrow.

Cheers!

Paul

C25K Week 2 Day 3

Good Morning,

Finished up week 2 today. My legs were quite sore from yesterday's lower body strength training routine, but regardless, I got my butt on the treadmill once again and did my proper routine. Today's workout:

C25K W2 D3: 5 Min W/U, 20 Min Run/Walk 90/120sec, 5 Min C/D

Feeling pretty good after. At least the Nike+ recorded things correctly today.

Paul

Strength Training Day 2

Lower body sets today, and #2 of the 100 Pushup program.

Pushups: 16 Total Sets of 3/4/2/3/4 with 90 sec rest.
Bridges 2x12
Calf Raises with Chair 2x15
Lying Abduction 2x15
Forward Lunges 2x12

Still feeling some DOMS from Tuesday's strength training routine, but was able to get through the pushups anyway. Feeling pretty good, although walking up the stairs at work was a lot tougher today than it normally is. Legs feeling a little rubbery today. Not unexpected though with a new strength routine. Next Tuesday, will be core day, and lots of ball crunches.

Paul

C25K: Week 2 Day 2

Tried to go to bed a little earlier last night, but for some reason, did'nt make it to sleep until after 10. This wouldn't be so bad, but the only time I have to do my workouts is at 5am, which means I didn't get quite enough sleep last night. So after starting slow, I ran a week 2 training routine again. I did push myself a bit on this run, running half of the intervals at a 6mph pace rather than my normal 5-5.5mph pace. Also extended the last interval by 1 minute. My Nike+ didn't register the mileage correctly, so I will assume that I ran just over 2 miles, but because I didn't know it was wonky until after I turned off the treadmill, I don't know precisely how far it was. Today's Workout:

30 mins C25K Week2, 10 minutes warmup/cooldown. 90/120 run/walk x20 mins. Speed: 5.5-6mph/3.0-3.3mph. Distance >2.0 Miles

Post run, feel ok. Feeling the DOMS from yesterday's strength training routine, but not severe. Elbows ache a little more than I expected, but again, not too bad. Hopefully the Nike+ investment I just made doesn't go to waste. But if it turns out to suck too badly, I have my nice reliable Polar foot pod, which I will replace quickly if it comes down to it. I will give it a couple more runs to see what it does. I liked the polar system a lot, as it provides lots of detail, where the Nike one doesn't seem to have as much info.

Paul

C25K: Week 2 Day 1

Finished up another run today without too much difficulty. Although I am ramping into this program again at a beginners pace so I don't get hurt, I feel I could be doing a bit more. Won't matter in 9 weeks though, as I will be back in the state I was in to run 5K's with relative ease.

Today: 30 minutes 90sec/120sec run/walk with 5 mins warming up/cooling down. Feels good to be doing this again.

Paul

Back in the game again

I started training for a 5k on Jan 1st. Doing the Couch to 5K program. Week 1 showed me that I really needed to do this again. Wish me luck.

Paul

Weekend Recovery - Extended

This weekend, it seems as though took a bit of a toll. Not sure why. Perhaps the stresses of work and having to work Sunday for my volunteer job took a little too much toll, but Monday and Tuesday mornings, I was extremely tired, and didn't sleep very well the nights before. So as a result, my running didn't happen.....again. So, lame excuses aside, today I got up, sleepy but determined, and headed out to do another round on the dreadmill.

I realized after I got there that my iPod had a dead battery, and was resigned to watch the television for the run. I probably just should have lost myself in thought, but as I tend to stare at the numbers on the dreadmill during the run, I figured a distraction there would be best. I started out with my typical 5 minute warm up, and started my run. Ran a 13 minute pace for 22 minutes, covering about 1.7 miles, and did a 5 minute cool down walk. The DOMS is completely gone now, so all I have to really complain about is new pain, which I had none this workout. My heart rate monitor didn't work again, so I need to get the dang battery replaced. Hopefully I can get it done Friday. Good run today, and I forgot to weigh myself.

On that note, I must say I have been a bit more focused on what I am eating these days. Although I still have some crap in my diet, mostly I am trying to improve. My biggest problem is eating the protein bars right before bed. I think that is possibly keeping me awake. I am required to get at least 100 grams in daily, so having them is important on days I don't eat enough meat or soy. I will continue to be aware of my eating habits and try and get my food intake managed better. I definitely don't want to end up back where I started.

-Paul

Its a good pain....revisited

You know, I remember about 2 years ago, when I started blogging about my running, having a post with the title "and its a good pain" or some such. I am feeling that way again now. I woke up this morning a little sore, as expected. DOMS (Delayed Onset Muscle Soreness) is kinda sucky, but at least tells me that I am starting to do good things to my body. My legs are feeling a bit of muscle pain, but as this was expected, and quite mild, I ran anyway.

So, after winning my daily challenge with my alarm clock, I got up, dressed and out to run. Hit the dreadmill again, and am not trying to exceed any records or anything. Just trying to build my base back up. I ran 1.7 miles, with a quarter mile warm up and cool down. Did all this in about 31 minutes. My heart rate is where it should be for me, in the 150-170 range. All in all, a good workout. I weighed myself after, and saw 204 on the scale. Yecchh. Guess you gotta start somewhere. I am quite happily motivated again though.

Now...I just need to stay awake the rest of the day.

-Paul

The Good and the Ugly

Yesterday, I lost the alarm clock battle and slept in and didn't run. So as a result, I got up today and ran. I am feeling a few aches from Tuesday's workout, as expected. Mostly some light hip pain. I decided it was mild enough though to try and do the run.

Thankfully my heart rate monitor decided to work today, albeit intermittently at first. I got on the treadmill and did a 5 minute warm up, with the intent of running/walking another mile or so and cooling down, such as I did Tuesday. After my warm up, I started running. I focused on keeping my heart rate between 150-170 and before I knew it, I had run a mile and half without stopping. So I cooled down for 5 more minutes and headed in to clean up.

That was the good. Now the ugly. I turned on my scale this morning and weighed myself. I weighed in at 203 lbs, which means that I have gained 23 lbs this last year. Yikes. I guess if I needed any motivation, that was it. I will endeavor to have that gone before June. Hah! At least I have a good measurable goal now.

Later!

-Paul

Ok, New year, time to go again

I have decided that my lazy time is about over, and I need to not get fat again. I have gained a little weight since I ended my running career last year, and am already feeling a bit lethargic. So as a result, I will start running again. I don't think I plan on training for an event yet though. I just think its about time to get my base set again. So here is my plan:

Run 3 days a week until I can get up to a 3 mile full run without a time goal.

Then start training for a 5k again.

Today, I woke up early and plodded slowly out to the treadmill to do a run. As it really has been over a year since I have seriously ran last, I figured I will have lost a little endurance. Boy did I. I intended on a 30 minute workout nonetheless. I warmed up with a brisk 5 minute walk at 2% grade, and then upped to 4.6 mph and jogged a quarter mile. After reinserting my heart into my chest, I slowed down and walked another half mile and ran a half. I did that for about 20 minutes and then cooled down for 5 minutes on a slow walk.

I am definitely out of shape, and am sure I will be feeling a bit of muscle soreness later this week, but it is a start nonetheless. Now....I just need to keep the motivation, and the alarm clock set.

Wish me luck!

-Paul

And Life Takes Over

So I have been running very little the last few weeks, as you may have already noticed. Mostly due to my personal life getting in the way. I have decided to drop to a half marathon distance and complete that for the Seattle Marathon instead of the full. Mostly as I haven't been all that great at my training routine as late, and feel that I need a bit more before I go ahead and do this. I am excited to do the half-marathon though, and plan on continuing my training to to a full marathon next October in Portland....which is better for first time marathoners anyway.

Training - Week 14 Day 1

Today was a slow run. I have been slacking off a bit lately and needed to get started again. Today was an 8 miler. I averaged nearly 11:30 the entire run. It seemed very long today, and it rained for the later half of the run. I am feeling a bit better now though.

Stats:
HR - 157/165
Mile 1 - 11:15/5.3
Mile 2 - 11:12/5.4
Mile 3 - 11:28/5.2
Mile 4 - 11:30/5.2
Mile 5 - 11:38/5.1
Mile 6 - 11:54/5.0
Mile 7 - 11:38/5.2
Mile 8 - 11:36/5.2
Mile 8.05 - 0:36/3.5
Weight - 180
Pain - None

Training - Week 13 Day 2

Sprints today. It was very cold this morning. As I didn't realize just how cold it was until after I started my run, I decided to do a short run and sprint a bit. My hands were hurting it was so cold. Ill dress warmer tomorrow. As a result, I only ran 2 miles. But I ran them very fast.....for me.

Stats:
HR - 154/169
Mile 1 - 10:23/5.8
Mile 2 - 8:56/6.9
Mile 2.02 - 0:17/4.1
Weight - 180
Pain - Hands hurt due to cold....Brrr.

Training - Week 13 Day 1

Easy 5 Miler scheduled for today. I had no issues with the run. I had a little ache in my right ankle early on, but when I got warmed up it was no issue. I ran about 11:00/mile today, although it wasn't as hard as a tempo probably should have been. I needed a bit of a recovery run after the long run this weekend. I am just glad my knee pain went away before today's run.

My Stats:
HR - 153/166
Mile 1 - 11:05/5.4
Mile 2 - 10:46/5.6
Mile 3 - 11:00/5.4
Mile 4 - 10:52/5.6
Mile 5 - 10:54/5.5
Mile 5.1 - 1:16/3.5
Weight - 182
Pain - None

Training - Week 12 Day 2 - Long Run

I was sick most of this week, so I didn't do all my runs. The good news is that I got back to my long run this weekend. I ran 16 miles today. A distance record for me for sure. I even sustained a good pace considering the distance. I took 2 brief breaks (Mile 7 and 12) to down some Gu and refill my water. Of course, after the run my legs were burning. I believe I am definitely challenging my lactic acid threshold a bit these days, as I was about limping when I got in to my house after the run. A 15 minute ice bath did the trick though, and my legs feel much better. Total run time was 3:07:30.

At this pace, I should finish the Seattle Marathon in about 5 to 5.5 hours. Not that I care, as finishing it without my legs falling off is my main goal.

Stats:
HR - 156/169
Mile 1 - 11:08/5.4
Mile 2 - 10:52/5.5
Mile 3 - 10:52/5.5
Mile 4 - 10:54/5.5
Mile 5 - 11:08/5.4
Mile 6 - 11:12/5.3
Mile 7 - 12:08/4.9
Mile 8 - 11:14/5.3
Mile 9 - 11:14/5.4
Mile 10 - 11:24/5.3
Mile 11 - 11:28/5.3
Mile 12 - 13:32/5.2
Mile 13 - 11:20/5.3
Mile 14 - 11:28/5.2
Mile 15 - 11:36/5.2
Mile 16 - 11:20/5.3
Mile 16.25 - 4:48/3.2
Weight - 180
Pain - None

Training - Week 12 Day 1

Had to miss my long run this weekend again. My oldest boy couldn't come up to visit me, but my youngest one did. As my youngest one is not old enough to stay by himself, and I didn't have a babysitter handy, I couldn't go running Saturday or Sunday morning. When I got home Sunday evening from my day's activities, it was a bit too late to do a 3 hour run. I will do it this weekend, though. the full 16 miles.

Suffice it to say, I did my short run this morning. I picked up the pace a bit too. It was a 5 mile run today, and I made decent time. I finished the whole run in 55 minutes, including cool down. I am feeling pretty good afterwards as well.

Stats:
HR - 155/168
Mile 1 - 10:44/5.6
Mile 2 - 10:34/5.6
Mile 3 - 10:54/5.5
Mile 4 - 10:40/5.6
Mile 5 - 10:14/5.8
Mile 5.12 - 2:07/3.4
Weight - 180
Pain - None

Training - Week 11 Day 3

I had an Easy run again today. Supposed to be 4 miles, but as I felt pretty good I ran an extra mile for a total of 5. I did that in about an hour, my normal pace. I was lost in thought again during the run, and time passed amazingly quickly. And as usual, I am feeling great after the short run.

My Stats:
HR - 152/162
Mile 1 - 11:03/5.4
Mile 2 - 11:10/5.4
Mile 3 - 11:26/5.2
Mile 4 - 11:32/5.2
Mile 5 - 11:22/5.2
Mile 5.1 - 1:54/3.1
Weight - 176
No pain

Training - Week 11 Day 2

6 miles scheduled for today. I had a little trouble motivating myself this morning, but got out nonetheless. I was focused during my run, but not really on running. I spent most of the run lost in thought. Either way, I went out pretty slow today, not trying to push it too much, and enjoyed today's run thoroughly.

Stats:
HR - 153/166
Mile 1 - 11:05/5.4
Mile 2 - 11:16/5.4
Mile 3 - 11:10/5.4
Mile 4 - 11:18/5.3
Mile 5 - 11:30/5.2
Mile 6 - 11:34/5.2
Mile 6.1 - 1:30/3.4
Weight - 179
Pain - None

Training - Week 11 Day 1

I needed a bit of recovery last week, so I took some time off to rest. I only ended up running twice last week, including missing my long run. Now I know it isn't going to kill me and probably will help me that I did so, but the guilt is there nonetheless. Suffice it to say, I did go out this morning and did a tempo run. I ran 4 miles under a 10:15 pace. I know today's run will be an energizing one and I will likely feel terrific the rest of the day. That is why I just love the short runs. I finished up today in 44 minutes, including the cool down. I plan on running my normal schedule this week, including the 14 mile run Saturday.

Stats:
HR - 158/176
Mile 1 - 10:09/5.9
Mile 2 - 9:44/6.1
Mile 3 - 10:10/5.9
Mile 4 - 10:16/5.8
Mile 4.2 - 3:41/3.1
Weight - 180
Pain - None

Training - Week 10 Day 2

I headed out to the trail this morning and decided to do a tempo run today. I have been running quite slow the last few weeks, and figured I needed to pick things up a bit. Especially as I missed one of my runs this week.

I ran 4 miles in about 41 minutes, averaging just about 10:30 a mile. I met another jogger along the way and jogged with him having a pleasant chat for about half a mile, but he was running a bit faster than even I felt comfortable doing for an extended period, so our conversation was brief. All in all, it was a great workout and I now feel energized for the day.

Stats:
HR - 156/167
Mile 1 - 10:40/5.6
Mile 2 - 10:12/5.8
Mile 3 - 10:40/5.7
Mile 4 - 10:08/5.9
Mile 4.1 - 1:55/3.4
Weight- 181
Pain - None