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