Today's run was awesome. The Houston Striders KICKED MY BUTT! We ran a seven-miler from the Memorial Park fitness center to Uptown Park.
The other runners backed off their usual swiftness and challenged me to push myself for a faster pace. Matt, Steeve, and Barry did a great job talking to me, which took my mind off the uncomfortable pace. Truth be known, I think they were trying to speed me up.
My left leg was a little bothersome from mile 2 until the half way point. Nothing too serious, so I won't waste your valuable reading time complaining about it. After looking at the numbers, I see that tonight's pace was only 5 seconds off my 10K PR. I feel it in my legs, but this is a GOOD feeling! Special Thanks to Steeve, Matt, Barry, Cyndie, and David! Hopefully I didn't miss anyone's name from tonight's run.
Activity: Run (group)
Mileage: 6.76 (garmin distance)
Time: 1:03:49, 9:27 pace
Splits:
9:29
9:44
9:17
9:47
9:10
9:12
7:10 (0.76 mile)
Location: Memorial Park to Uptown Park
How I felt: 9.5
Weight: 210.5 pounds
Calories: 2830
Fat: 91 grams (higher than usual)
Carbs: 344 grams
Protein: 172 grams
Side note: I ended the month of May with a grand total of: 125.88 miles and this was my first full month blogging about my journey.
Wednesday, May 31, 2006
Tuesday, May 30, 2006
Memorial Day
Happy belated MEMORIAL DAY. Thank you, US Veterans!
I'm currently on a 48-hour shift that started Monday morning. Yesterday was an off day, so I did no running or weight training.
Monday:
Weight: 214
Calories: 2981
Fat: 55 grams
Carbs: 443 grams
Protein: 238 grams
Tuesday:
Calories: 2773
Fat: 52 grams
Carbs: 412 grams
Protein: 224 grams
Both days were a little high on the protein, but otherwise a fair beginning to the week.
Today I ran at work. My leg felt good all day. The only problem is the surface around the Fire Station. The slope of the route is similar to running on the side of a hill. Ok, that's an exaggeration, but you get the point. I didn't stretch much and suffered the first mile as a direct result. The last two miles were easier and faster. I'm very happy with the cardio part. My heart rate seemed to be in the high 90's.
Activity: Run (easy)
Mileage: 3.0 miles
Time: 32:49
Splits:
11:28
11:02
10:20
Location: Humble FD - Station 1
How I felt: 9
I'm currently on a 48-hour shift that started Monday morning. Yesterday was an off day, so I did no running or weight training.
Monday:
Weight: 214
Calories: 2981
Fat: 55 grams
Carbs: 443 grams
Protein: 238 grams
Tuesday:
Calories: 2773
Fat: 52 grams
Carbs: 412 grams
Protein: 224 grams
Both days were a little high on the protein, but otherwise a fair beginning to the week.
Today I ran at work. My leg felt good all day. The only problem is the surface around the Fire Station. The slope of the route is similar to running on the side of a hill. Ok, that's an exaggeration, but you get the point. I didn't stretch much and suffered the first mile as a direct result. The last two miles were easier and faster. I'm very happy with the cardio part. My heart rate seemed to be in the high 90's.
Activity: Run (easy)
Mileage: 3.0 miles
Time: 32:49
Splits:
11:28
11:02
10:20
Location: Humble FD - Station 1
How I felt: 9
Sunday, May 28, 2006
Long run (long post)
Coming off of yesterdays high, I decided to try a long run. We skipped the beach trip today and decided to stay home and visit the subdivision pool. Ok, back on track... My Uncle called late last night and asked if we were going to run Sunday. I hadn't given the idea much thought until his phone call. Before we hung up, I committed to a long run at the Humble City Park. I needed a soft surface and didn't feel like driving. This was the easiest solution.
We started at 8am this morning. The temperature was in the low 80's, overcast skies, and no wind at all. Similar to yesterday, I spent an extended amount of time stretching.
The first 6 miles was hot, but easy. Then the problems started. But the issues belonged to my Uncle (Kevin), not me. I find Kevin's running style and pattern a bit challenging. I enjoy running with Kevin, but it is mentally fatiguing on me to stop/start, start/walk, run/stretch, walk/ stretch, stretch/water, retie shoes/water, walk/bathroom, well you get the point. I do a lot better with a consistent, uninterrupted pace. It is hard for me to find a comfortable stride with all the stopping. Kevin means well, but it's a HARD task to keep him in motion for more than 2-miles without a water/restroom/stretch/retie his shoe break. I know this probably reads like I'm a bastard from hell, but this is MY BLOG and this is how I REALLY FEEL. In an ever so polite way I suggested we met for shorter distances rather than the long runs we've been doing. I hate this because we've been jogging our long runs together for several months. Let me stop here, before you think I'm a horrible person who doesn't deserve a running partner.
Back to MY run. I was comfortable to the 8-mile mark. I wanted a minimum of 7-miles and set a goal of 12 -miles. I completed 11-miles, but the last one was pure walking (only ten miles running). Walking after the 8-mile mark took its toll and I never felt comfortable again after that point. The tenth mile was hard. Every muscle in my body hurt. I hoped walking mile 11 with Kevin would help, but it didn't so I elected to call it a day. Near the end of our run a small rain shower moved in and cooled us off, yet is wasn't enough to make my legs run one more mile. I won't know the real results of today's run until tomorrow morning. The shin splints hurt, but only when my muscles are cold (the morning).
Yesterday and today Alison, Erin, and I spent several hours at the pool. I've gained a new respect for multi-sport athletes (swimmers). I tried to do laps in the pool and lets just say, it wasn't pretty.
The diet thing was average today, nothing exciting to post.
Activity: Run (long)
Mileage: 11 miles
Time: 2:27:02 (13:22/mile pace) THAT'S UGLY
Location: Humble City Park
How I Felt: 9.5 first half, 7 second half
Activity: Swim (casual/playing)
Time: 2-hours
Location: Woodland Pines Subdivision pool
How I felt: 10
Weight: 213.5 pounds
Calories: 2987
Fat: 72 grams
Carbs: 396 grams
Protein: 196 grams
We started at 8am this morning. The temperature was in the low 80's, overcast skies, and no wind at all. Similar to yesterday, I spent an extended amount of time stretching.
The first 6 miles was hot, but easy. Then the problems started. But the issues belonged to my Uncle (Kevin), not me. I find Kevin's running style and pattern a bit challenging. I enjoy running with Kevin, but it is mentally fatiguing on me to stop/start, start/walk, run/stretch, walk/ stretch, stretch/water, retie shoes/water, walk/bathroom, well you get the point. I do a lot better with a consistent, uninterrupted pace. It is hard for me to find a comfortable stride with all the stopping. Kevin means well, but it's a HARD task to keep him in motion for more than 2-miles without a water/restroom/stretch/retie his shoe break. I know this probably reads like I'm a bastard from hell, but this is MY BLOG and this is how I REALLY FEEL. In an ever so polite way I suggested we met for shorter distances rather than the long runs we've been doing. I hate this because we've been jogging our long runs together for several months. Let me stop here, before you think I'm a horrible person who doesn't deserve a running partner.
Back to MY run. I was comfortable to the 8-mile mark. I wanted a minimum of 7-miles and set a goal of 12 -miles. I completed 11-miles, but the last one was pure walking (only ten miles running). Walking after the 8-mile mark took its toll and I never felt comfortable again after that point. The tenth mile was hard. Every muscle in my body hurt. I hoped walking mile 11 with Kevin would help, but it didn't so I elected to call it a day. Near the end of our run a small rain shower moved in and cooled us off, yet is wasn't enough to make my legs run one more mile. I won't know the real results of today's run until tomorrow morning. The shin splints hurt, but only when my muscles are cold (the morning).
Yesterday and today Alison, Erin, and I spent several hours at the pool. I've gained a new respect for multi-sport athletes (swimmers). I tried to do laps in the pool and lets just say, it wasn't pretty.
The diet thing was average today, nothing exciting to post.
Activity: Run (long)
Mileage: 11 miles
Time: 2:27:02 (13:22/mile pace) THAT'S UGLY
Location: Humble City Park
How I Felt: 9.5 first half, 7 second half
Activity: Swim (casual/playing)
Time: 2-hours
Location: Woodland Pines Subdivision pool
How I felt: 10
Weight: 213.5 pounds
Calories: 2987
Fat: 72 grams
Carbs: 396 grams
Protein: 196 grams
Saturday, May 27, 2006
Race for the Pennant 5K
I made it out to the race. I planned on an easy jog to test the waters. My legs were sore this morning... in fact I had trouble walking downstairs, while I was getting ready for the race. We arrived early for packet pick-up. Before the race started, I was feeling itchy to run.... Run Hard. I had enough time to do nearly one-hour of stretching plus a super easy 1/2 mile warm-up. The pain never really went away, but it was reduced to an ache.
I was warned by a dozen people about the heat during this race. Yes, there were correct, the heat was probably the hardest challenge.
I kept a solid pace the first mile, hoping the injury would not flare up. The second mile I picked up the pace just a bit. This was an easy task, because lots of runners were falling-off and many others were reduced to walking. It's always a cool feeling passing lots of runners. The heat was most apparent to me at the second turn-around point (pass the underpass). I saw that I would come in under 27:30 if I maintained the pace. The long decent into the underpass helped increase my pace. I worked to maintain the same effort level on other side. I didn't do much of a kick till the last 50 yards. I'm positive I could have shaved another 10 seconds, had I started my kick earlier. The good news is that I ran a safe and conservative race and I was rewarded with a 12 second PR.
My daughter ran the Junction Jack Kids Run. She had a great time and loved the post race party. My hats off to the RD, we had a great time. I have not ran many races, but that was the largest spread of food and beverages I have ever seen!
This may be my last race till cooler weather, but what a way to start the summer!
Weight: 214.25 pounds
Activity: Run (5k race)
Mileage: 3.1 miles
Time: 26:35 minutes (P.R.) 8:35/mile pace
Location: Downtown Houston, TX
How I felt: 10
Calories: 3130
Fat: 55 grams
Carbs: 490 grams
Protein: 166 grams
I consumed more snacks than meals. The snacking left me feeling hungry. I miscalculated the numbers today, which resulted in me going over about 130 calories.
I was warned by a dozen people about the heat during this race. Yes, there were correct, the heat was probably the hardest challenge.
I kept a solid pace the first mile, hoping the injury would not flare up. The second mile I picked up the pace just a bit. This was an easy task, because lots of runners were falling-off and many others were reduced to walking. It's always a cool feeling passing lots of runners. The heat was most apparent to me at the second turn-around point (pass the underpass). I saw that I would come in under 27:30 if I maintained the pace. The long decent into the underpass helped increase my pace. I worked to maintain the same effort level on other side. I didn't do much of a kick till the last 50 yards. I'm positive I could have shaved another 10 seconds, had I started my kick earlier. The good news is that I ran a safe and conservative race and I was rewarded with a 12 second PR.
My daughter ran the Junction Jack Kids Run. She had a great time and loved the post race party. My hats off to the RD, we had a great time. I have not ran many races, but that was the largest spread of food and beverages I have ever seen!
This may be my last race till cooler weather, but what a way to start the summer!
Weight: 214.25 pounds
Activity: Run (5k race)
Mileage: 3.1 miles
Time: 26:35 minutes (P.R.) 8:35/mile pace
Location: Downtown Houston, TX
How I felt: 10
Calories: 3130
Fat: 55 grams
Carbs: 490 grams
Protein: 166 grams
I consumed more snacks than meals. The snacking left me feeling hungry. I miscalculated the numbers today, which resulted in me going over about 130 calories.
Friday, May 26, 2006
More of the same
The leg pain is slightly better. Still the occasional pain when walking, but not as bad as yesterday. I'm considering the Astros Race for the Pennant 5k, but simply as a jog. If the run is uneventful I will continue with my scheduled 12-mile long run Sunday. If the pain is worse during or after the race I will take 4-5 days off before I try again.
Calories: 2950
Fat: 47 grams
Carbs: 503 grams
Protein: 136 grams
Calories: 2950
Fat: 47 grams
Carbs: 503 grams
Protein: 136 grams
Thursday, May 25, 2006
Not much better
The shin splints are still with me. Today the pain was worse that yesterday when simply walking around. I did all the typical R.I.C.E. stuff, but no positive results. Against my will, I chose to lay off the running today. Tomorrow is my normal off-day, so that's a solid 48 hours of rest. Late last week I signed up for the Astros Race of the Pennant 5k on Saturday. Hopefully within these two-days the problem will work itself out. I also promised to take my wife to the beach Sunday, which is where I planned on doing my 12-mile long run. At this point, everything is up in the air and I'm completely frustrated.
Weight: 215.5 pounds
Calories: 2955
Fat: 56 grams
Carbs: 480 grams
Protein: 146 grams
I was quite hungry several times late in the day. The cause was most likely due to boredom and not much water intake. I was able to stay within my dailey parameters.
Weight: 215.5 pounds
Calories: 2955
Fat: 56 grams
Carbs: 480 grams
Protein: 146 grams
I was quite hungry several times late in the day. The cause was most likely due to boredom and not much water intake. I was able to stay within my dailey parameters.
Wednesday, May 24, 2006
Medial Shin Splints
The left sided medial tibia pain is still present. I noticed the pain several times today simply by walking on concrete. I also noticed the pain was really bad while I was carrying a heavy book bag in my left hand. ???
After explaining my problem with my fellow Striders they made an unofficially diagnosis' of Medial Shin Splints (Medial tibial stress syndrome (MTSS)). I was given advice that was consistent with actions I have already taken.... all but one. I have kept the site iced, including soaking in cold water. I've been eating ibprofren like candy, elevating the leg, and massaging the area. The one thing I haven't done is stop running. I have worked extremely hard to get where I am and I do not want to give up any training. After a lengthy discussion, I might turn tomorrows 6 mile run into a 3-mile walk at the park. We'll see.
Today I jogged to the Polo fields with the Striders. The shin hurt for the first 1.5 miles. The pain was still present, but tolerable. The run went really well. I ran at the back of the pack and met up with the other runners just outside the polo fields as they were returning home. Bessie joined me at this point and gave me lots of great advice on our way back in. We had a great converation, so the return trip seemed very short. Thanks Bessie W. ! The only walking I did was over the railroad tracks. I was proud that the cardio part went well. The asphalt road leading to the polo fields was a little rough on the leg, but everything else was uneventful.
The temperature was high. I think most of us have already adapted to our usual pattern of Texas weather.
Activity: Run (easy)
Mileage: 5.74 miles
Time: 1:05:25 (11:24 pace)
Location: Memorial Park
How I felt: 10, the leg was a 6
Weight: 215 pounds
Body Fat: 25.4%
Fat Mass Weight: 54.5 pounds
Once again the diet is going well. I had a ton of calories left over today. I was able to make a healthy and ever-so yummy supper. This new calorie adjustment may work for me. Keep your fingers crossed it works.
Calories: 2895
Fat: 42 grams
Carbs: 495 grams
Protein: 159 grams
After explaining my problem with my fellow Striders they made an unofficially diagnosis' of Medial Shin Splints (Medial tibial stress syndrome (MTSS)). I was given advice that was consistent with actions I have already taken.... all but one. I have kept the site iced, including soaking in cold water. I've been eating ibprofren like candy, elevating the leg, and massaging the area. The one thing I haven't done is stop running. I have worked extremely hard to get where I am and I do not want to give up any training. After a lengthy discussion, I might turn tomorrows 6 mile run into a 3-mile walk at the park. We'll see.
Today I jogged to the Polo fields with the Striders. The shin hurt for the first 1.5 miles. The pain was still present, but tolerable. The run went really well. I ran at the back of the pack and met up with the other runners just outside the polo fields as they were returning home. Bessie joined me at this point and gave me lots of great advice on our way back in. We had a great converation, so the return trip seemed very short. Thanks Bessie W. ! The only walking I did was over the railroad tracks. I was proud that the cardio part went well. The asphalt road leading to the polo fields was a little rough on the leg, but everything else was uneventful.
The temperature was high. I think most of us have already adapted to our usual pattern of Texas weather.
Activity: Run (easy)
Mileage: 5.74 miles
Time: 1:05:25 (11:24 pace)
Location: Memorial Park
How I felt: 10, the leg was a 6
Weight: 215 pounds
Body Fat: 25.4%
Fat Mass Weight: 54.5 pounds
Once again the diet is going well. I had a ton of calories left over today. I was able to make a healthy and ever-so yummy supper. This new calorie adjustment may work for me. Keep your fingers crossed it works.
Calories: 2895
Fat: 42 grams
Carbs: 495 grams
Protein: 159 grams
Tuesday, May 23, 2006
Pain
Tonight I skipped the hill training for a 6 mile run. My decision was a result of the increasing pain to my left tibia. I can't tell if the bone hurts, or if it is connective soft tissue. Either way, it's really bothering me. Running on concrete and asphalt seems to make matters worse. Today I ran 6 miles at the Humble City Park. The initial two-miles were a test of my willpower to stay in motion. I settled into a nice easy pace at the 4.25 mile mark, but the leg pain never went away. After the workout I sat in the tub with REALLY COLD water for 30 minutes. I also massaged the area the best I could and took some ibprofern. Hopefully this problem will disappear very soon.
The diet went well today, you can see the numbers below. The extra 300 calories have made a huge difference. I seldom feel hungry and I have calories felt over at the end of the day.
Activity: Run (easy)
Mileage: 6 miles
Time: 1:04:51 (10:48 pace)
Splits:
10:42
10:35
10:57
10:52
11:22
10:18
Location: Humble City Park
How I felt: Overall 8, leg pain was a 5
Calories: 2742
Fat: 61 grams
Carbs: 429 grams
Protein: 187 grams
The diet went well today, you can see the numbers below. The extra 300 calories have made a huge difference. I seldom feel hungry and I have calories felt over at the end of the day.
Activity: Run (easy)
Mileage: 6 miles
Time: 1:04:51 (10:48 pace)
Splits:
10:42
10:35
10:57
10:52
11:22
10:18
Location: Humble City Park
How I felt: Overall 8, leg pain was a 5
Calories: 2742
Fat: 61 grams
Carbs: 429 grams
Protein: 187 grams
Monday, May 22, 2006
35-mile week?
I finished last week with 28.05 miles. The mileage was exactly what I had projected, since it was an easy week. This week, I'm back on schedule with both the diet and my running. If all goes well I hope to do 35 miles. I'm giving up the two-a-day runs. I plan to tack on some extra mileage in the warm up & cool down and add an extra day. We'll see how it works. Below is this weeks projected schedule.
Hopefully I've got all the bad food cravings out of my system. Today's diet went very good. I'm trying for less than 3000 calories, everyday till June 30th. No "off days", unless I am ahead of scheduled weight loss. I WILL BE under 200 pounds by the June 30th date. I was a little disappointed about being off the wagon for nearly 10 days. Again, it's behind me and back to the grind I go!
Monday: Off-day
Tuesday: 2.0 mile warm up, 30 minutes of hills, and 2.0 mile cool down
Wednesday: 5-6 mile group run with Striders.
Thursday: 3 mile warm up, 6 x 400 interval with 100 meter recovery, 3 mile cool down
Friday: Upper and mid-body weight training
Saturday: Astros Race for the Pennant 5k, followed by 1.5 mile cool down
Sunday: Long run 12 miles
Calories: 2995
Fat: 49 grams
Carbs: 513 grams
Protein: 155 grams
Hopefully I've got all the bad food cravings out of my system. Today's diet went very good. I'm trying for less than 3000 calories, everyday till June 30th. No "off days", unless I am ahead of scheduled weight loss. I WILL BE under 200 pounds by the June 30th date. I was a little disappointed about being off the wagon for nearly 10 days. Again, it's behind me and back to the grind I go!
Monday: Off-day
Tuesday: 2.0 mile warm up, 30 minutes of hills, and 2.0 mile cool down
Wednesday: 5-6 mile group run with Striders.
Thursday: 3 mile warm up, 6 x 400 interval with 100 meter recovery, 3 mile cool down
Friday: Upper and mid-body weight training
Saturday: Astros Race for the Pennant 5k, followed by 1.5 mile cool down
Sunday: Long run 12 miles
Calories: 2995
Fat: 49 grams
Carbs: 513 grams
Protein: 155 grams
Sunday, May 21, 2006
Beach to Bay Report
We had a great time in Corpus Christi. I ran leg three in the 6-person marathon relay. My leg of the race was documented as 4.4 miles. The Garmin read 4.33 miles. Leg three starts on the Island at the base of the bridge, you tranverse the bridge, and finish on Waldron Street (near the HEB). The incline was not as bad as I had feared. The elevation was 102 feet from the starting point and was only 1/2 mile to the peak. The remainder of my run was rather flat. I didn't push the envelope due to the heat. I finished my leg in 41:20. I had a solid finish, a smooth transfer, and a lot of fun. What else do you need?
Our team came in just under the four-hour mark, 3:59:08. We called ourselves the Strider Stompers. Team mates were:
Leg 1: Barbara Shepard (beach)
Leg 2: Amy Solway
Leg 3: Bill Cox (bridge)
Leg 4: Julie Norton
Leg 5: Bryon Evenson
Leg 6: Jessica Alexander (picure above of Jess finishing)
I went to bed at 10:00 pm on race day. I woke up two hours later (mid-night) with severe pain in both my knees and on the medial side of my right tibia. Walking seemed to ease the pain. I took a couple ibprofern and went for an extended night walk. I returned to my room at 2:00 am and was tired enough to sleep with the minor discomfort. The next morning my legs were sore, but no pain.
Sunday morning I was in a rush to get back to Houston, so I cut the group run short. The scheduled run was 10+ miles. I ran out 20 minutes and returned. The tibia pain returned, but seemed a lot better when I slowed down to a 12:00/mile pace. The pain was also lessened by running on the grass. There wasn't much grass on the route, so I took advantage of what bits and pieces I found.
Saturday:
Activity: Run (B2B, Leg 3)
Mileage: 4.33 miles
Time: 41:20 minutes
Location: Corpus Christi, Texas
How I felt (1-10): 8.5
Sunday:
Activity: Run (easy)
Mileage: 3.44 miles
Time: 41:08 minutes
Location: Corpus Christi, Texas
How I Felt: 7
Friday, May 19, 2006
B2B Bound
Today is an off-day.
I hope my legs feel better before tomorrow's race.
No time to write.
Beach to Bay Relay or BUST!
I hope my legs feel better before tomorrow's race.
No time to write.
Beach to Bay Relay or BUST!
Thursday, May 18, 2006
Busy, busy day
Nothing significant to report about this mornings run. I completed 2.25 miles at the Humble City Park. Nice pace, considering I was pushing a jogging stroller. Started a little later than the last two morning runs, consequently it was really hot.
Activity: Run (easy)
Mileage: 2.25 miles
Time: 23:36 minutes
Location: Humble City Park (pushing jogging stroller)
How I felt (1-10): 9
Activity: Weight training
Body Part: Upper and mid-body
Time: 1-hour
Location: Home gym
How I felt: 9
Cool quote I found:
If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it - Priscilla Welch
Here is my haiku to accompany Joe C's recent blog post (yeah, I know my haiku is lame):
Boy, are my legs sore
Damn the speedwork training run
I need ice and rest
Speed training at Terry Hershey park. 2-mile warm-up, silly walks, 8 x 30/60's at 1-mile pace, and followed by 2-mile cool-down. I enjoyed myself tonight and had a hell of a good workout. Now that I am home my legs are worn and tired. Thanks Steve! I wimped out the last 30, but I maintained a decent pace. Not much time to write, so I'm keeping it short and simple. The times below are from my Garmin.
Activity: Run (speed work)
Mileage & times(s):
Warm up: 2.11 miles - 20:02
8x30/60's: 1.33 miles - 12:38
Cool down: 1.94 miles - 20:42
Location: Terry Hershey Park
How I felt: 10
Activity: Run (easy)
Mileage: 2.25 miles
Time: 23:36 minutes
Location: Humble City Park (pushing jogging stroller)
How I felt (1-10): 9
Activity: Weight training
Body Part: Upper and mid-body
Time: 1-hour
Location: Home gym
How I felt: 9
Cool quote I found:
If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it - Priscilla Welch
Here is my haiku to accompany Joe C's recent blog post (yeah, I know my haiku is lame):
Boy, are my legs sore
Damn the speedwork training run
I need ice and rest
Speed training at Terry Hershey park. 2-mile warm-up, silly walks, 8 x 30/60's at 1-mile pace, and followed by 2-mile cool-down. I enjoyed myself tonight and had a hell of a good workout. Now that I am home my legs are worn and tired. Thanks Steve! I wimped out the last 30, but I maintained a decent pace. Not much time to write, so I'm keeping it short and simple. The times below are from my Garmin.
Activity: Run (speed work)
Mileage & times(s):
Warm up: 2.11 miles - 20:02
8x30/60's: 1.33 miles - 12:38
Cool down: 1.94 miles - 20:42
Location: Terry Hershey Park
How I felt: 10
Wednesday, May 17, 2006
Big Difference
What a difference a day makes. I haven't mentioned it, but I've had a bit of back pain for the last two days. On Sunday's long run I was bragging to Bessie W. about my lack of back pain. I have an old work injury that resulted in two herniated disc. The disc have always been a problem with any physical activity, until I started running. Any ways, my back has been "tight" and the pain was at it's worse this morning. I almost decided to put off this mornings run, but chose to tough it out. I did a few back stretches, took a hand-full of ibprofen, and took off for the park.
I had a great run. The back pain didn't bother me at all. The run was at a slightly faster pace. I have to be honest, this probably had to do more with the attractive blonde that was running with me. I have no idea who she is, but I enjoyed running with her. Again today, I was pushing Alison in the jogging stroller. After the first 1/3 mile mark she caught up to us, slowed her pace down and matched strides with me. Not much talking, with the exception of the typical: Nice park, great weather this morning, come here often?, etc. She dropped off after the 2-mile mark. Alison and I did an extra 1/4 mile beyond the 2 mile marker and a 1/2 mile cool down walk. I wish the unknown woman would have went further, because I wasn't going to let her out run us. But, I was glad when she stopped so I could stop sucking in my stomach. GRIN. The pace was more than a minute faster than yesterday.
Once again, I wasn't tired or sweating much at the end. I have to wonder if I'm not putting forward enough effort. Let me know your thoughts. Do any of you gauge effort by sweating and or your energy level when your done? Before you ask, I have no idea what my heart rate was.
Activity: Run (easy)
Mileage: 2.25 miles, plus 1/2 mile cool-down walk
Time: 24:20 minutes
Location: Humble City Park
How I Felt (1-10): 10
My evening run with the Striders did not go well. We were doing a simple 4.5 or 5.6 mile run (runners choice). I had good intentions of doing the longer of the two. Jessica said she was coming off a speed workout and was going out slow. For some stupid reason I thought I could hang with her. I forget that her recovery jogs are a lot faster than my fast run. I did ok for nearly 1.5 miles. After looking at my Garmin tonight, I see we were averaging 8:45-9:10 mile pace!
Near the 1-mile mark I got a severe right sided pain, just under the 12 rib. The pain forced me to take several walk breaks. The walk breaks frustrated me, because my legs felt fine. I took the easy road and decided to complete the 4.5 mile course. I finished the bulk of the first half with Bessie. Ruben came to my rescue and ran the second half with me. At the four mile point the pain FINALLY went away. In the end, I opted to hit the memorial loop and do some extra distance due to all the walking. I finished feeling good, but frustrated.
Special Congrats to a couple Striders:
Jessica ran a 10K PR last weekend, which was good enough for 1st place in her age group and 2nd female overall.
Ruben ran in Long Island, NY and had a debut marathon at a speedy 4:10! Ruben told me tonight he ran a safe and conservative race. Ruben stated he had never completed a distance longer than 20 miles before the marathon, but that didn't stop him from taking 1st place in his age group. He also thinks his chip time was good enough for a Boston Q!
Way to go Striders!
Activity: Run (easy group run)
Mileage: 5.22 miles
Time: 55:39 minutes
Location: Memorial park, down Blossom
How I felt: 5
I had a great run. The back pain didn't bother me at all. The run was at a slightly faster pace. I have to be honest, this probably had to do more with the attractive blonde that was running with me. I have no idea who she is, but I enjoyed running with her. Again today, I was pushing Alison in the jogging stroller. After the first 1/3 mile mark she caught up to us, slowed her pace down and matched strides with me. Not much talking, with the exception of the typical: Nice park, great weather this morning, come here often?, etc. She dropped off after the 2-mile mark. Alison and I did an extra 1/4 mile beyond the 2 mile marker and a 1/2 mile cool down walk. I wish the unknown woman would have went further, because I wasn't going to let her out run us. But, I was glad when she stopped so I could stop sucking in my stomach. GRIN. The pace was more than a minute faster than yesterday.
Once again, I wasn't tired or sweating much at the end. I have to wonder if I'm not putting forward enough effort. Let me know your thoughts. Do any of you gauge effort by sweating and or your energy level when your done? Before you ask, I have no idea what my heart rate was.
Activity: Run (easy)
Mileage: 2.25 miles, plus 1/2 mile cool-down walk
Time: 24:20 minutes
Location: Humble City Park
How I Felt (1-10): 10
My evening run with the Striders did not go well. We were doing a simple 4.5 or 5.6 mile run (runners choice). I had good intentions of doing the longer of the two. Jessica said she was coming off a speed workout and was going out slow. For some stupid reason I thought I could hang with her. I forget that her recovery jogs are a lot faster than my fast run. I did ok for nearly 1.5 miles. After looking at my Garmin tonight, I see we were averaging 8:45-9:10 mile pace!
Near the 1-mile mark I got a severe right sided pain, just under the 12 rib. The pain forced me to take several walk breaks. The walk breaks frustrated me, because my legs felt fine. I took the easy road and decided to complete the 4.5 mile course. I finished the bulk of the first half with Bessie. Ruben came to my rescue and ran the second half with me. At the four mile point the pain FINALLY went away. In the end, I opted to hit the memorial loop and do some extra distance due to all the walking. I finished feeling good, but frustrated.
Special Congrats to a couple Striders:
Jessica ran a 10K PR last weekend, which was good enough for 1st place in her age group and 2nd female overall.
Ruben ran in Long Island, NY and had a debut marathon at a speedy 4:10! Ruben told me tonight he ran a safe and conservative race. Ruben stated he had never completed a distance longer than 20 miles before the marathon, but that didn't stop him from taking 1st place in his age group. He also thinks his chip time was good enough for a Boston Q!
Way to go Striders!
Activity: Run (easy group run)
Mileage: 5.22 miles
Time: 55:39 minutes
Location: Memorial park, down Blossom
How I felt: 5
Tuesday, May 16, 2006
Back on Schedule
2-miles at the Humble City Park. The run was harder than expected for two reasons. One, over the weekend they put in a new layer of crushed granite. The new surface is about 4-6 inches thick and has not been packed yet. Second, I was pushing the jogging stroller with Alison and her dog, Clifford. The jogging stroller felt more like a wheel barrow with a flat tire due to the soft surface and the added weight. The run went well. The weather was great. I didn't break a sweat until I stopped. I did lots of stretches and a 1/2 mile cool-down walk.
Activity: Run (easy)
Mileage: 2 miles
Time: 23:12 minutes
Location: Humble City Park
How I felt (1-10): 8
Sunday I was scheduled to do weight training (lower body), but had to postpone the workout until today. Monday I was scheduled to do upper and mid-body weight training. Due to some personal obligations, it too had to be rescheduled for today. All the weight training made for a long day, but I'm glad to say it is done and I'm all caught up.
Activity: Weight training; total body including upper/lower/mid-body
Time: 1.5 hours
Location: Home Gym
How I felt: 8.5
I just couldn't find the energy to go do my hill run outside. I have a "hill" here in Humble that is similar to Jackson hill, but only closer to home. I've labeled it "Highway 59 bypass hill". It is not as steep, but it's similar in height. Any ways, I got lazy and did my hill training on the treadmill. 1/2 mile warm up, 30-minutes easy hill program, and a 1/2 mile cool down. Everything was ok, with the exception of sore knees and an upset stomach after the run.
Activity: Run, Hills plus warm-up and cool-down
Mileage: 0.5 warm up, 2.18 hills, 0.5 cool down
Time: Total 43:20 (30 minutes of hills)
Location: Treadmill
How I felt: 8
Activity: Run (easy)
Mileage: 2 miles
Time: 23:12 minutes
Location: Humble City Park
How I felt (1-10): 8
Sunday I was scheduled to do weight training (lower body), but had to postpone the workout until today. Monday I was scheduled to do upper and mid-body weight training. Due to some personal obligations, it too had to be rescheduled for today. All the weight training made for a long day, but I'm glad to say it is done and I'm all caught up.
Activity: Weight training; total body including upper/lower/mid-body
Time: 1.5 hours
Location: Home Gym
How I felt: 8.5
I just couldn't find the energy to go do my hill run outside. I have a "hill" here in Humble that is similar to Jackson hill, but only closer to home. I've labeled it "Highway 59 bypass hill". It is not as steep, but it's similar in height. Any ways, I got lazy and did my hill training on the treadmill. 1/2 mile warm up, 30-minutes easy hill program, and a 1/2 mile cool down. Everything was ok, with the exception of sore knees and an upset stomach after the run.
Activity: Run, Hills plus warm-up and cool-down
Mileage: 0.5 warm up, 2.18 hills, 0.5 cool down
Time: Total 43:20 (30 minutes of hills)
Location: Treadmill
How I felt: 8
Monday, May 15, 2006
Bird flu
This post and picture is for Keith. If you don't read his blog regularly, you should. Keith is super funny.
Here is one of his recent post:
"There's a crow that always tries to attack me at one point in my route. It really does seem kind of scary. And he appears to be suffering from flu-like symptoms. It's probably not the birdflu though, it's probably just a cold."
Keith, it appears that the bird flu has hit the suburbs.
Rx: Sleep
The lack of sleep caught up with me Saturday evening. I told Erin I was exhausted and wanted to lay down for a hour (4:00 pm Saturday). To my suprise, I didn't wake up until midnight. I stayed up about one hour and went back to bed. Awake at 5:30 am for my long run, which yielding a whopping 12 hours of sleep! Last night I retired early at 9:30 pm and slept till 07:00 am. I have slept more in the last 2-days than the prior 5 days total. My legs feel good and I have tons of energy this morning. I need to FORCE myself to a regimen of 7-9 hours of sleep. No running today, but I enjoyed posting my schedule last week, so I'm doing another one.
Weekly schedule:
Monday: Weight training (upper & lower), no running
Tuesday: 2 miles easy (morning), 30-minutes-hill training (evening), weight training (lower)
Wednesday: 2 miles easy (morning), Strider group run (5-6 miles)
Thursday: 2 miles easy (morning), Terry Hershey Park speed work (total 5 miles). I might skip this workout since it is so far away. Fuel prices at 3 bucks a gallon is killing me.
Friday: Weight training (upper & lower), no running
Saturday: Beach to Bay relay (4.5 miles)
Sunday: 4-5 mile easy run
Weekly schedule:
Monday: Weight training (upper & lower), no running
Tuesday: 2 miles easy (morning), 30-minutes-hill training (evening), weight training (lower)
Wednesday: 2 miles easy (morning), Strider group run (5-6 miles)
Thursday: 2 miles easy (morning), Terry Hershey Park speed work (total 5 miles). I might skip this workout since it is so far away. Fuel prices at 3 bucks a gallon is killing me.
Friday: Weight training (upper & lower), no running
Saturday: Beach to Bay relay (4.5 miles)
Sunday: 4-5 mile easy run
Sunday, May 14, 2006
11-mile Long run
Eleven miles along the Buffalo Bayou, what a way to end the week! Several running milestones were breached in the last seven days, including; Today's long run was my longest distance run to date. This week was the first time I broke the 30-mile week mark. In fact, this week I ended with 33.16 miles! Yeah me! Of course I had the 1-mile time trial (see prior post). Finally, if you look close enough you can see that most of my running paces have improved significantly. Take today for example. I ran a 11:30 pace. My usual long run pace is 12:00-12:30. Most of the other runs this week were under a 10:30 pace.
This week has been a complete roller coaster. On one hand it has been the BEST running week in my running career. On the other hand, the diet thing has been a little rough. Starting Monday, I plan on getting serious about my diet. I'll start with a trip to the grocery store this evening and scout out some new meals for the week. I have no intentions of trying to balance my diet while in Corpus Christi (Beach to Bay Relay), so I need to stick to a schedule before the trip.
I've increased my mileage the last two weeks by 10% each, so this week I need to back off a little. I'm so close to my running base I can taste it. I want my base to be 30-40 miles per week and a long run of 12-15 miles. Current plan is to hold this base during the Summer, until the Striders Marathon SMART training starts.
Today's run: I met fellow Houston Striders, Matt and Bessie Wright at their home for a pre-scheduled 11-mile long run. They have a favorite route, which consist of multiple rolling hills along the Buffalo Bayou. Before we started, both Matt and Bessie gave me some advice and tips about GU. I have never taken anything but water until today's run. We maintained a nice pace threw out the run. At the one-hour mark I took my first GU packet ever. I didn't like it, but the taste and texture was tolerable. Early in the run we had a lengthy discussion about hand and arm swing. It was hard to keep my arms lower and swinging straight, but I do see a difference. I'll work on my form more in the future. The other useful advice concerned the navigation of hills. I've read a few different articles, but there's a world of difference between reading about hill running and then actually doing it. Again, I'll work on my hill form more and see how it works for me. We took our second and final GU packet at the 1:40:00 minute mark. I had a Cappincino Love flavor, which I DID NOT LIKE. Twice I felt the stuff coming back up, YUCK. I told them the next time I feel like that I'll just puke and be done with it. I hit the water hard and tried to clear my mouth of the taste, which seemed to work. At the 9.5 mile mark Bessie must have felt good, as I noticed her pace improving. I maintained her faster pace and I started feeling good myself. We had a good, clean finish to a hilly 11-miler. I can see why they enjoy the route so much. There is a lot to see, in fact today we watched a bike road race for a small time. Matt told me all about the bats, the recent Buffalo Bayou improvements, and tons of other running tidbits. I had a great time and hopefully they will invite me to future long runs. Thanks M&B, you guys ROCK!
Activity: Run (long run)
Mileage: 11.0 miles
Time: 2:06:33
Location: Buffalo Bayou
How I felt (1-10): Overall 9.0
This week has been a complete roller coaster. On one hand it has been the BEST running week in my running career. On the other hand, the diet thing has been a little rough. Starting Monday, I plan on getting serious about my diet. I'll start with a trip to the grocery store this evening and scout out some new meals for the week. I have no intentions of trying to balance my diet while in Corpus Christi (Beach to Bay Relay), so I need to stick to a schedule before the trip.
I've increased my mileage the last two weeks by 10% each, so this week I need to back off a little. I'm so close to my running base I can taste it. I want my base to be 30-40 miles per week and a long run of 12-15 miles. Current plan is to hold this base during the Summer, until the Striders Marathon SMART training starts.
Today's run: I met fellow Houston Striders, Matt and Bessie Wright at their home for a pre-scheduled 11-mile long run. They have a favorite route, which consist of multiple rolling hills along the Buffalo Bayou. Before we started, both Matt and Bessie gave me some advice and tips about GU. I have never taken anything but water until today's run. We maintained a nice pace threw out the run. At the one-hour mark I took my first GU packet ever. I didn't like it, but the taste and texture was tolerable. Early in the run we had a lengthy discussion about hand and arm swing. It was hard to keep my arms lower and swinging straight, but I do see a difference. I'll work on my form more in the future. The other useful advice concerned the navigation of hills. I've read a few different articles, but there's a world of difference between reading about hill running and then actually doing it. Again, I'll work on my hill form more and see how it works for me. We took our second and final GU packet at the 1:40:00 minute mark. I had a Cappincino Love flavor, which I DID NOT LIKE. Twice I felt the stuff coming back up, YUCK. I told them the next time I feel like that I'll just puke and be done with it. I hit the water hard and tried to clear my mouth of the taste, which seemed to work. At the 9.5 mile mark Bessie must have felt good, as I noticed her pace improving. I maintained her faster pace and I started feeling good myself. We had a good, clean finish to a hilly 11-miler. I can see why they enjoy the route so much. There is a lot to see, in fact today we watched a bike road race for a small time. Matt told me all about the bats, the recent Buffalo Bayou improvements, and tons of other running tidbits. I had a great time and hopefully they will invite me to future long runs. Thanks M&B, you guys ROCK!
Activity: Run (long run)
Mileage: 11.0 miles
Time: 2:06:33
Location: Buffalo Bayou
How I felt (1-10): Overall 9.0
Saturday, May 13, 2006
Run the Woodlands 5k #153
I met Kevin at the race only minutes before the start. I was delayed by a MVA, which left me just enough time for a few stretches. My legs are still sore, which is why I stayed on the fence about how aggressive I planned on running. Kevin stated his calf has been hurting again, reason unknown. Almost immediately after the start I decided to run this race easy, with one exception. Kevin and I wanted a run a 30 minute 5k. I tried not to look at my watch too much. When I sensed we were slowing down I occasionally looked at the current pace and I hit all the mile laps. After the 1-mile mark, I really wanted to take off. I tried picking up the pace, but Kevin stated his calf was hurting to much for anything faster than the current pace. Since the topics of our conversation were good, I decided to stay with him. We did an excellent job on predicting our time. We finished 30:08, only 8 seconds slower than what we wanted. I can live with that. After the run I realized how much the training is helping. I wasn't the least bit tired. I even asked Kevin if he wanted to do a second lap and make it a 10k..... he declined. So, today was another good running day (isn't everyday you run a good day?).
I feel so good that I am tempted to do an evening run. Its probably smart to hold off, due to tomorrows long run and I would exceed the "10% rule" for this week.
Thanks to Jon Walk, HRB president for helping refer my Uncle Kevin to a few TWRC members, including a super nice guy named "Bill". I hope Kevin as an opportunity to join a club and reap the rewards of club membership.
I'm looking forward to my 11-mile long run tomorrow with Bessie and Matt. Wish me luck.
I feel so good that I am tempted to do an evening run. Its probably smart to hold off, due to tomorrows long run and I would exceed the "10% rule" for this week.
Thanks to Jon Walk, HRB president for helping refer my Uncle Kevin to a few TWRC members, including a super nice guy named "Bill". I hope Kevin as an opportunity to join a club and reap the rewards of club membership.
I'm looking forward to my 11-mile long run tomorrow with Bessie and Matt. Wish me luck.
Friday, May 12, 2006
Day in Review
My legs are crazy sore from the Thursday night time trial. Good thing today was an off-day. I've spent the last couple of days trying to find a pattern of weakness. I have found several key things that need to change.
More sleep. I've had less than 6 hours sleep the last three nights in a row. I want to try for a consistent 7+ hours of sleep
Fuel my body better. I'm a creature of habit, consequently I typically eat the same foods for long periods at a time. This week I have tired myself of the "same ole same" foods I have in my home.
Less stress. My stress levels have been higher than normal. This week I placed both my house for sale as well as my rental property. Since my renter moved out a couple weeks ago I'm left with an extra mortgage. Hopefully, this is short-term stress.
Less treadmill. The times don't lie. Mileage on my treadmill is long and slow. I have too many other options within 5 minutes of my home. I'm shooting for 2 or less runs per week on the treadmill. The only problem is how easy it is to knock out a few miles while watching the news.
Tomorrow I plan to participate in the "Run the Woodlands" 5k. I have never done this run before and I was hoping to introduce my uncle to some of the Woodland Running club members, since he lives in Conroe.
I haven't decided how to run the race. If my legs still feel like they do now, I may just make this a training run. I would like to give it my all, but I have an 11-mile long run on Sunday. I'll decide in the morning.
More sleep. I've had less than 6 hours sleep the last three nights in a row. I want to try for a consistent 7+ hours of sleep
Fuel my body better. I'm a creature of habit, consequently I typically eat the same foods for long periods at a time. This week I have tired myself of the "same ole same" foods I have in my home.
Less stress. My stress levels have been higher than normal. This week I placed both my house for sale as well as my rental property. Since my renter moved out a couple weeks ago I'm left with an extra mortgage. Hopefully, this is short-term stress.
Less treadmill. The times don't lie. Mileage on my treadmill is long and slow. I have too many other options within 5 minutes of my home. I'm shooting for 2 or less runs per week on the treadmill. The only problem is how easy it is to knock out a few miles while watching the news.
Tomorrow I plan to participate in the "Run the Woodlands" 5k. I have never done this run before and I was hoping to introduce my uncle to some of the Woodland Running club members, since he lives in Conroe.
I haven't decided how to run the race. If my legs still feel like they do now, I may just make this a training run. I would like to give it my all, but I have an 11-mile long run on Sunday. I'll decide in the morning.
Thursday, May 11, 2006
Good news & Bad news
I'll start with the bad news, so I can end today's post on a good note. My diet is in a SLUMP. Today wasn't much better than yesterday. Simply stated, too many calories. I emailed a nutritionist I saw last year to schedule an appointment. The email was returned and she stated the problem was quite simple. Too few calories in relationship to my activity level. More on this in a minute.
I saw Katherine Kruppa in March 2006, but chose to contact my old nutritionist who was more readily available (Mrs Kruppa is extremely busy and most appointments are scheduled 3-4 weeks in advance). Mrs. Kruppa (Houstonian Nutritionist) set me on a 2700 calorie diet. I wasn't seeing the results I wanted, so I decreased my caloric intake to 2500. I started seeing better results. Knowing a little more now, I don't think it was the 200 less calories, rather, the increase in mileage that yielded the weight loss. The nutritionist I emailed today suggested a range of 2700-3000, when I saw her last year. Today's email response stated I needed to consider 3000-3500 calories on days I run and 2700-3000 on my "non-running days". There was some other stuff about a lower basal metabolic rate due to my weight loss. She mentioned that my metabolism should be increasing and is still repairing years of fad dieting.
I think I will try this for a while. I told her about my Sunday off-day. She stated that off days are a double edged sword. On one side you have a goal with associated rewards, on the other side you have not truly changed your lifesyle and will more easily slip into old habits.
Any thoughts, send them to me!
OK, time for the good news... I ran a 1-mile time trial in 7:09! This is my greatest running accomplishment thus far. Early this week I received an email about the training and immediately started wondering what my true one mile time is. Deep down, I secretly thought I could do a 7:50 mile. I didn't tell anyone, because I didn't want the disappointment of failure. I never thought I could run a 7:09, but something went right.
The session started with a 2 mile warm-up. The Stratford High School running track was soft and easy on my legs. The weather was pleasant, considering yesterdays high was 92 degrees. After the warm-up Steve jogged Stacy and I through some "striders"?? I think that is what he called them. Steve advised me he was going to pace me. He thought I would be able to complete three laps at 2:00 per lap and then try to finish strong on the final 400. Stacy was also being paced and we started the one-mile at the same time. The first lap felt really good. Not much talking, just simple running. I started to feel uncomfortable with the pace during the second lap. I was nervous, because I was watching my laps (watch) and I knew we were ahead of our projected times. When we started running the third lap Steve told me this would the the hardest and he was COMPLETELY right. My breathing was way out of control. I was running with my mouth open, trying to get as much air as possible. The third lap left me feeling like I had let my pace slip away. I hit the lap button to mark the time, but I was too tired to see what the time was. For the first time ever my lungs actually hurt. One-hundred meters into the last lap, I asked Steve what I needed to do, so that I wouldn't stop. EVERYTHING was telling me stop. Steve started talking, something about team mates, beach to bay, and who knows what else. I was so tired, I simple don't remember the conversation. I was taxed and my only concern was finishing. I do remember the last straight away. Steve told me spirit to the finish. I was mentally trying to speed up, but I wasn't going any faster. I wanted to show Steve that I had a "kick", but I came up empty handed. I lengthen my stride which felt a little faster, but who knows. This was the first time I had nothing left at the end. When I finished I collapsed on the infield grass. I was tired, dizzy, thirsty, nauseated, and breathing way too fast. My breathing returned to normal within 5 minutes, but I can't say the same about the nausea (lasted nearly 20 minutes).
I traded the infield grass for a seat on the bleachers to watch the other runners. I was amazed by the last two Striders who knocked out low 5:00 minute miles.
The training was complete after a two-mile cool down. Surprisingly, the cooldown pace was one-minute per mile faster than the warm up. Stacy ran the cool down with me, which made the time past easily.
Steve and the other cheering Striders are the only reason I finished successful. For a small time, I felt fast. You may be laughing, but its true. I have never thought of myself as fast, not even for a fraction of a second. The feeling was weird. I'm sure it had something to do with an Altered Metal Status, but I'm guilty for enjoying my brief glory.
I spent the entire ride home wondering what I am truly capable of.
I pinched this from Sean Wades website. I hope he doesn't mind, but I like it. The phrase is Kenyan:
Mambu Badda - "The Best is Yet to Come"
Activity: Run (2-mile warm-up, 1-mile time trial, 2-mile cool-down
Mileage: 5 miles total
Time(s):
Warm up: 21:09
Cool-down: 19:31
Time Trial Splits: (7:09)
1:47
1:48
1:48
1:46
Location: Stratford High School
How I Felt (1-10): overall 9.5
I saw Katherine Kruppa in March 2006, but chose to contact my old nutritionist who was more readily available (Mrs Kruppa is extremely busy and most appointments are scheduled 3-4 weeks in advance). Mrs. Kruppa (Houstonian Nutritionist) set me on a 2700 calorie diet. I wasn't seeing the results I wanted, so I decreased my caloric intake to 2500. I started seeing better results. Knowing a little more now, I don't think it was the 200 less calories, rather, the increase in mileage that yielded the weight loss. The nutritionist I emailed today suggested a range of 2700-3000, when I saw her last year. Today's email response stated I needed to consider 3000-3500 calories on days I run and 2700-3000 on my "non-running days". There was some other stuff about a lower basal metabolic rate due to my weight loss. She mentioned that my metabolism should be increasing and is still repairing years of fad dieting.
I think I will try this for a while. I told her about my Sunday off-day. She stated that off days are a double edged sword. On one side you have a goal with associated rewards, on the other side you have not truly changed your lifesyle and will more easily slip into old habits.
Any thoughts, send them to me!
OK, time for the good news... I ran a 1-mile time trial in 7:09! This is my greatest running accomplishment thus far. Early this week I received an email about the training and immediately started wondering what my true one mile time is. Deep down, I secretly thought I could do a 7:50 mile. I didn't tell anyone, because I didn't want the disappointment of failure. I never thought I could run a 7:09, but something went right.
The session started with a 2 mile warm-up. The Stratford High School running track was soft and easy on my legs. The weather was pleasant, considering yesterdays high was 92 degrees. After the warm-up Steve jogged Stacy and I through some "striders"?? I think that is what he called them. Steve advised me he was going to pace me. He thought I would be able to complete three laps at 2:00 per lap and then try to finish strong on the final 400. Stacy was also being paced and we started the one-mile at the same time. The first lap felt really good. Not much talking, just simple running. I started to feel uncomfortable with the pace during the second lap. I was nervous, because I was watching my laps (watch) and I knew we were ahead of our projected times. When we started running the third lap Steve told me this would the the hardest and he was COMPLETELY right. My breathing was way out of control. I was running with my mouth open, trying to get as much air as possible. The third lap left me feeling like I had let my pace slip away. I hit the lap button to mark the time, but I was too tired to see what the time was. For the first time ever my lungs actually hurt. One-hundred meters into the last lap, I asked Steve what I needed to do, so that I wouldn't stop. EVERYTHING was telling me stop. Steve started talking, something about team mates, beach to bay, and who knows what else. I was so tired, I simple don't remember the conversation. I was taxed and my only concern was finishing. I do remember the last straight away. Steve told me spirit to the finish. I was mentally trying to speed up, but I wasn't going any faster. I wanted to show Steve that I had a "kick", but I came up empty handed. I lengthen my stride which felt a little faster, but who knows. This was the first time I had nothing left at the end. When I finished I collapsed on the infield grass. I was tired, dizzy, thirsty, nauseated, and breathing way too fast. My breathing returned to normal within 5 minutes, but I can't say the same about the nausea (lasted nearly 20 minutes).
I traded the infield grass for a seat on the bleachers to watch the other runners. I was amazed by the last two Striders who knocked out low 5:00 minute miles.
The training was complete after a two-mile cool down. Surprisingly, the cooldown pace was one-minute per mile faster than the warm up. Stacy ran the cool down with me, which made the time past easily.
Steve and the other cheering Striders are the only reason I finished successful. For a small time, I felt fast. You may be laughing, but its true. I have never thought of myself as fast, not even for a fraction of a second. The feeling was weird. I'm sure it had something to do with an Altered Metal Status, but I'm guilty for enjoying my brief glory.
I spent the entire ride home wondering what I am truly capable of.
I pinched this from Sean Wades website. I hope he doesn't mind, but I like it. The phrase is Kenyan:
Mambu Badda - "The Best is Yet to Come"
Activity: Run (2-mile warm-up, 1-mile time trial, 2-mile cool-down
Mileage: 5 miles total
Time(s):
Warm up: 21:09
Cool-down: 19:31
Time Trial Splits: (7:09)
1:47
1:48
1:48
1:46
Location: Stratford High School
How I Felt (1-10): overall 9.5
Wednesday, May 10, 2006
Polo Fields
Both runs today were fair. I did 2 miles on the treadmill before the Strider run, not much to say... real slow, slight left knee soreness from yesterdays night run.
This evening I ran 5.8 miles with the Striders. During today's run I was both lost and lonely. Not many people showed up and consequently there wasn't anyone who runs at my pace. I jogged the first 3/4 mile with Jessica. I really enjoyed the conversation, but I knew I was holding her back, so I slowed down to my regular pace and let her proceed. I was excited about the 9 minute mile I ran with her, but I knew I couldn't hold that pace. We were running to the Polo Fields and back. I had no idea where these fields were located before tonight's run. I usually could look far enough ahead to spot someone I knew. After I went over the railroad tracks I was on my own. I made a few wrong turns, but eventually found the other runners. I was excited to see they were waiting for me to arrive. After a short water break we headed back to our starting location. I ran most of this alone as well. Matt Wright was one of the first to finish the run and he was kind enough to come back and finish the last 1/2 mile with me. I was thankful for his gesture. I HATE running mileage alone. Initially, I was fustrated because I figure I could run "alone" at home and save myself a hour worth of driving. Later I came to my senses and realized that I had a good workout. Here are a few of the benefits from today's run:
Activity: Run (long)
Mileage: 5.8 miles
Time: 55:09 minutes
Location: Memorial Park
How I felt (1-10): physical 9, mental 7
Activity: Run (easy)
Mileage: 2.0 miles
Time: 26:00 minutes
Location: Home - Treadmill
How I felt: 8
Weight: 210.5 pounds
Body Fat: 24.2%
Fat Mass Weight: 51 pounds*
*Same body weight as last Wednesday, but three pounds fat loss.
Calories: 3504 (yuck)
Fat: 70 grams
Carbs: 627 grams
Protein: 202 grams
This evening I ran 5.8 miles with the Striders. During today's run I was both lost and lonely. Not many people showed up and consequently there wasn't anyone who runs at my pace. I jogged the first 3/4 mile with Jessica. I really enjoyed the conversation, but I knew I was holding her back, so I slowed down to my regular pace and let her proceed. I was excited about the 9 minute mile I ran with her, but I knew I couldn't hold that pace. We were running to the Polo Fields and back. I had no idea where these fields were located before tonight's run. I usually could look far enough ahead to spot someone I knew. After I went over the railroad tracks I was on my own. I made a few wrong turns, but eventually found the other runners. I was excited to see they were waiting for me to arrive. After a short water break we headed back to our starting location. I ran most of this alone as well. Matt Wright was one of the first to finish the run and he was kind enough to come back and finish the last 1/2 mile with me. I was thankful for his gesture. I HATE running mileage alone. Initially, I was fustrated because I figure I could run "alone" at home and save myself a hour worth of driving. Later I came to my senses and realized that I had a good workout. Here are a few of the benefits from today's run:
- My time was good (well above average)
- Now I know where the Polo Fields are located
- I learned that members may not be with you physically, but they are always with you in spirit
- No one ever makes me feel like a slow runner
Something has to change! In preparation, I ate a light snack before my evening run. I even managed to fend of Steve's after run snacks with little effort. The problem was at home. I was so hungry when I got home I had to eat (I wasn't feeling well). I had a given amount of calories left for the day, but not quite enough for a full meal. The food(s) I chose acted as a trigger and as you can see I went over my dailey calories by a solid 1000! For a man of my size, 3500 calories is not bad, but I want this weight OFF and eating 3500 calories a day is just prolonging the pain. This tells me it is time to see the nutritionist again.
Activity: Run (long)
Mileage: 5.8 miles
Time: 55:09 minutes
Location: Memorial Park
How I felt (1-10): physical 9, mental 7
Activity: Run (easy)
Mileage: 2.0 miles
Time: 26:00 minutes
Location: Home - Treadmill
How I felt: 8
Weight: 210.5 pounds
Body Fat: 24.2%
Fat Mass Weight: 51 pounds*
*Same body weight as last Wednesday, but three pounds fat loss.
Calories: 3504 (yuck)
Fat: 70 grams
Carbs: 627 grams
Protein: 202 grams
There are no secrets to success. It is the result of preparation, hard work, and learning from failure - Colin Powell
Tuesday, May 09, 2006
Strider meeting
Today went as expected.... BUSY and FAST! I did my hill run on the treadmill at 05:00 this morning before work. I need to wing myself off the treadmill.... over the last few weeks I have done 50% of my runs on that God-awful machine. Work itself was off the scale. I'm working on my FY 2007 budget, ordering inventory, attending meetings, and responding to calls. This job is starting to get in the way of my running!
Luckily I found a coworker to cover my shift long enough for me to attend the Strider Formal meeting. Before the meeting I squeezed in a lower body weight training workout.
At Champs Americana, I sat with several new Strider members who are very excited about the club. The venue was pleasant, the food was delightful, plus it was a lot closer to my home than the last informal meeting location. Yeah! Before leaving, I had the opportunity to visit with others members regarding the Beach to Bay relay. I now have a roommate for the Corpus Christi trip, and I volunteered to help Santos with cooking duties at the Strider Picnic in June.
The guest speakers were very informative and motivating. Steve Bezner and I share a lot of similar characteristic's. Hopefully, I will be as successful as him with the weight loss. After the meeting I went for a leisure 3 mile run around the Fire Station. The .20 loops get old, but the weather was great and the run felt good.
I was so busy today I hardly had time to eat. At the Strider meeting I ordered the Cajun chicken sandwich (grilled chicken, lettuce, and bread only). I restrained from the waffle fries, and the ever so tempting chocolate cake that was placed in front of me.
Activity: Run (hills).
Mileage: 2.25 plus: 1/2 mile warm-up and 1/2 mile cool-down
Time: 30 minutes (hills only)
Location: Home - Treadmill
How I Felt (1-10): 9
Activity: Weight Training
Body Part: Lower
Time: 35 minutes
Location: Home gym
How I felt: 9.5
Activity: Run (easy)
Mileage: 3.0 miles
Time: 30:55 minutes
Location: Work (Humble FD)
How I felt: 10++
Calories: 2357
Fat: 38 grams
Carbs: 317 grams
Protein: 198 grams
I guessed VERY high on my chicken sandwich, so I assume the numbers should be a lot lower.
Luckily I found a coworker to cover my shift long enough for me to attend the Strider Formal meeting. Before the meeting I squeezed in a lower body weight training workout.
At Champs Americana, I sat with several new Strider members who are very excited about the club. The venue was pleasant, the food was delightful, plus it was a lot closer to my home than the last informal meeting location. Yeah! Before leaving, I had the opportunity to visit with others members regarding the Beach to Bay relay. I now have a roommate for the Corpus Christi trip, and I volunteered to help Santos with cooking duties at the Strider Picnic in June.
The guest speakers were very informative and motivating. Steve Bezner and I share a lot of similar characteristic's. Hopefully, I will be as successful as him with the weight loss. After the meeting I went for a leisure 3 mile run around the Fire Station. The .20 loops get old, but the weather was great and the run felt good.
I was so busy today I hardly had time to eat. At the Strider meeting I ordered the Cajun chicken sandwich (grilled chicken, lettuce, and bread only). I restrained from the waffle fries, and the ever so tempting chocolate cake that was placed in front of me.
Activity: Run (hills).
Mileage: 2.25 plus: 1/2 mile warm-up and 1/2 mile cool-down
Time: 30 minutes (hills only)
Location: Home - Treadmill
How I Felt (1-10): 9
Activity: Weight Training
Body Part: Lower
Time: 35 minutes
Location: Home gym
How I felt: 9.5
Activity: Run (easy)
Mileage: 3.0 miles
Time: 30:55 minutes
Location: Work (Humble FD)
How I felt: 10++
Calories: 2357
Fat: 38 grams
Carbs: 317 grams
Protein: 198 grams
I guessed VERY high on my chicken sandwich, so I assume the numbers should be a lot lower.
Monday, May 08, 2006
New week
No more daily weight reports. The fluctuation of my body weight seems to beat up my spirit, so I'm going to restrain from my usual dailey reports. I'll continue reporting my weight, but only once or twice a week.
I had a great off day and I'm looking forward to tomorrows hill run. I have a busy day scheduled at work, so I will need to wake up extra early for my hill run. If we aren't too busy I will be able to do a few extra miles at work. I was able to find a co-woker to cover my shift while I attend the Houston Strider monthly meeting. I can't wait to here the guess speakers!
This week I hope to bust the 30-mile week mark. Sundays long run is 11 miles. I have a lot of different personal business going on, so my post might be a little short this week. Here is what I have on my schedule:
Monday: Off
Tuesday: 30 minute hills (morning) and 3 miles easy (evening)
Wednesday: 3 miles easy (morning) and Strider Wednesday training (5-6 miles?????)
Thursday: 3 easy miles (morning) and 10x400 intervals @ 8:00/mile pace, 200 meter recovery(evening)
Friday: Bike 30-45 minutes or 2 easy miles
Saturday: Off
Sunday: 11 miles, morning long run
Calories: 2478
Fat: 34 grams
Carbs: 372 grams
Protein: 149 grams
I had a great off day and I'm looking forward to tomorrows hill run. I have a busy day scheduled at work, so I will need to wake up extra early for my hill run. If we aren't too busy I will be able to do a few extra miles at work. I was able to find a co-woker to cover my shift while I attend the Houston Strider monthly meeting. I can't wait to here the guess speakers!
This week I hope to bust the 30-mile week mark. Sundays long run is 11 miles. I have a lot of different personal business going on, so my post might be a little short this week. Here is what I have on my schedule:
Monday: Off
Tuesday: 30 minute hills (morning) and 3 miles easy (evening)
Wednesday: 3 miles easy (morning) and Strider Wednesday training (5-6 miles?????)
Thursday: 3 easy miles (morning) and 10x400 intervals @ 8:00/mile pace, 200 meter recovery(evening)
Friday: Bike 30-45 minutes or 2 easy miles
Saturday: Off
Sunday: 11 miles, morning long run
Calories: 2478
Fat: 34 grams
Carbs: 372 grams
Protein: 149 grams
New and Improved 2006 Running Goals
I'm changing my 2006 Running Goals. Coach Steeeve (Houston Striders-president) read my prior post and sent me a logical and well explained reason for some time adjustments.
Steve Shepard is my local running hero, as well as my "goto guy" for all my running questions. Steve has bent over backwards to welcome me not only to his club, but the running community as a whole. As a new runner, it is nearly a full-time job answering all my running questions by email. Hopefully, I'll get the hang of this before he blocks my email address (GRIN). Thanks for everything you do for me and the Houston running community, Steeeve. You ROCK!
Without further delay.... my New and Improved
2006 Running Goals:
Sub-7 minute mile
Sub-24:48 5k
Sub-52:48 10K
Attempt and complete Half-marathon
Attempt and complete relay race
Sub-175 body weight
Steve Shepard is my local running hero, as well as my "goto guy" for all my running questions. Steve has bent over backwards to welcome me not only to his club, but the running community as a whole. As a new runner, it is nearly a full-time job answering all my running questions by email. Hopefully, I'll get the hang of this before he blocks my email address (GRIN). Thanks for everything you do for me and the Houston running community, Steeeve. You ROCK!
Without further delay.... my New and Improved
2006 Running Goals:
Sub-7 minute mile
Sub-24:48 5k
Sub-52:48 10K
Attempt and complete Half-marathon
Attempt and complete relay race
Sub-175 body weight
Sunday, May 07, 2006
10-Mile Long Run
My very first double digit long run! I run my long runs off of 242 @ HWY 59. This location is a delight for several reasons. At the start point there is a large restaurant/truck stop that has plenty of parking, restrooms, and salty snacks. FM 242 is COMPLETELY FLAT, has a wide shoulder, and has a new asphalt surface.
Anyways, Kevin (my Uncle) and I both arrived at 08:30. While we were stretching, Kevin asked that we take it easy due to an injury that occurred at last weeks 10k. He stated his hamstring feels a lot better now, but still aches and is bruised. Last week Kevin and I was holding a solid 9:20 pace, when all of the sudden at mile four he had a sharp pain and stopped dead in his tracks. He told me to finish the run, but he was going to massage and stretch the muscle. I left him, knowing he would say something if he thought it was serious. When I finished my run I went back looking for him and found him jogging at the 5.5 mile mark. We jogged in together and not much more was said. When Kevin said he had bruising, I had to see. I was completely surprised at what I saw. He had a deep black bruise the size of an open hand. The bruise was mid-posterior knee upward over his left hamstring. Kevin stated he ran two easy miles Tuesday with little pain, but he cannot touch his toes as usual (he does lots of yoga). If anybody reading this has any idea as to what happened, please let me know. Kevin insisted on doing today's 10 mile run and he did so without any hamstring pain. We started just before 09:00 and it took us a little more than 2-hours. I took some advice I recently received and tried walk breaks. We walked 30 seconds every 1.5 miles. Kevin and I were glad the morning was overcast, since we got a latter start. The humidity was high, but the temperature and sun stayed away long enough for us to enjoy the run. As for me, the run was super easy and relaxed until mile 7 or so. After that, I could sense the pounding of the road in my legs and most notably on the outside of my knees. No big deal, just the usual road running stuff.
Today's meals were off the scale. Sundays are my "off-days", but I need to watch the mindless binging. Let's just say I had a fair breakfast (Shipleys), lunch was at Taqueria Arandas (chips, salsa, fajitas), and I finished the evening with some hot wings and french fries (Hooters). Enough said, time to start a new week in the morning.
Our greatest glory is not in never falling but in rising every time we fall - Confucius
I almost got back out on the road to do an extra mile, so I could officially say I had a 30 mile week. Unfortunately, I'm too full and my legs are "achey" from the long run. Next weeks mileage should be more than 30 miles for sure. I ended this week with 29.10 miles.
Activity: Run (long run)
Time: 2:07:49
Mileage: 10 miles
Location: FM 242 @ Hwy 59
How I felt (1-10): 9.5
Anyways, Kevin (my Uncle) and I both arrived at 08:30. While we were stretching, Kevin asked that we take it easy due to an injury that occurred at last weeks 10k. He stated his hamstring feels a lot better now, but still aches and is bruised. Last week Kevin and I was holding a solid 9:20 pace, when all of the sudden at mile four he had a sharp pain and stopped dead in his tracks. He told me to finish the run, but he was going to massage and stretch the muscle. I left him, knowing he would say something if he thought it was serious. When I finished my run I went back looking for him and found him jogging at the 5.5 mile mark. We jogged in together and not much more was said. When Kevin said he had bruising, I had to see. I was completely surprised at what I saw. He had a deep black bruise the size of an open hand. The bruise was mid-posterior knee upward over his left hamstring. Kevin stated he ran two easy miles Tuesday with little pain, but he cannot touch his toes as usual (he does lots of yoga). If anybody reading this has any idea as to what happened, please let me know. Kevin insisted on doing today's 10 mile run and he did so without any hamstring pain. We started just before 09:00 and it took us a little more than 2-hours. I took some advice I recently received and tried walk breaks. We walked 30 seconds every 1.5 miles. Kevin and I were glad the morning was overcast, since we got a latter start. The humidity was high, but the temperature and sun stayed away long enough for us to enjoy the run. As for me, the run was super easy and relaxed until mile 7 or so. After that, I could sense the pounding of the road in my legs and most notably on the outside of my knees. No big deal, just the usual road running stuff.
Today's meals were off the scale. Sundays are my "off-days", but I need to watch the mindless binging. Let's just say I had a fair breakfast (Shipleys), lunch was at Taqueria Arandas (chips, salsa, fajitas), and I finished the evening with some hot wings and french fries (Hooters). Enough said, time to start a new week in the morning.
Our greatest glory is not in never falling but in rising every time we fall - Confucius
I almost got back out on the road to do an extra mile, so I could officially say I had a 30 mile week. Unfortunately, I'm too full and my legs are "achey" from the long run. Next weeks mileage should be more than 30 miles for sure. I ended this week with 29.10 miles.
Activity: Run (long run)
Time: 2:07:49
Mileage: 10 miles
Location: FM 242 @ Hwy 59
How I felt (1-10): 9.5
Saturday, May 06, 2006
2006 Running Goals and PR's
Since today is another off day, I thought I would post my 2006 Running Goals and PR's. The list below includes the goals that have not been meet and one that has been re-adjusted.
2006 Running Goals:
Sub-25 minute 5K
Sub-8 minute mile
Sub-55 minute 10K *re-adjusted from the original sub-1 hour goal
Attempt and finish a HALF-MARATHON
Attempt and finish a RELAY RUN
Get to a body weight of 175 pounds
Running PR'S:
5k: 26:47 Bellaire Trolley, 04/06
10k: 58:09 Stepping Stones, 4/06
Last night I worked for a friend of mine so he could attend a party. Right now I'm on a 36-hour shift, which is usually no big deal. The problem was Cinco De Mayo. I was up all night running calls and currently I slept less than 3 hours. I hope tonight we are a little less busy, so that I am well rested for my long run on Sunday morning.
Here's the nutritional facts:
Calories: 2466
Fat: 35 grams
Carbs: 410 grams
Protein: 154 grams
Friday, May 05, 2006
Bike Ride
I LOVE the feeling of a really good post workout. My legs are sore (the good kind of sore) from yesterdays interval training. To celebrate I hooked up the bike trailer and took Alison & Clifford (her dog) for a ride around the subdivision. I'm not sure if the cycling stretched any muscles, but Alison and Clifford seemed to enjoy themselves.
Immediately after the bike ride I did my weight training, which also went well. By 1:00 0'clock I noticed my legs were back to normal. Not much else to post on my off day.
Weight: 210.5
Activity: Bike (mountain bike with trailer)
Mileage: 6.17 miles
Time: 40:13 minutes
Location: Woodland Pines Subdivision
How I felt (1-10): 10
Activity: Weight Training
Body Part: Upper and Lower
Time: One-hour
Location: Home Gym
How I Felt: 9
Calories: 2500, wow! nice even number
Fat: 29 grams
Carbs: 485 grams
Protein: 118 grams
I'm ready for Sundays long run. This will be my first double digit run. TEN miles, here I come!
Immediately after the bike ride I did my weight training, which also went well. By 1:00 0'clock I noticed my legs were back to normal. Not much else to post on my off day.
Weight: 210.5
Activity: Bike (mountain bike with trailer)
Mileage: 6.17 miles
Time: 40:13 minutes
Location: Woodland Pines Subdivision
How I felt (1-10): 10
Activity: Weight Training
Body Part: Upper and Lower
Time: One-hour
Location: Home Gym
How I Felt: 9
Calories: 2500, wow! nice even number
Fat: 29 grams
Carbs: 485 grams
Protein: 118 grams
I'm ready for Sundays long run. This will be my first double digit run. TEN miles, here I come!
Thursday, May 04, 2006
Easy jog and some TUFF intervals
Today I decided to forsake the treadmill and run with my favorite running partner, Alison. Alison (my 4-year old daughter) and I went for a gentle jog at the local park. For those of you who do not know, Humble has an excellent one mile, crushed granite trail (actually they have two different one-mile tracks in the same complex). The amenities:Large quarter mile markers, plenty of shade, COLD water fountain on the trail, ample parking and clean restrooms. Not much runner traffic, mostly walkers, and bikes are not allowed. Its a really nice place.
I left the house a little late (10am), so it was getting hot outside. Just before we arrived a small rain shower raised the humidity, but it was 10 times better than the treadmill. Alison and I talked about all the squirrels she saw, the different dogs on the trail, and of course, LUNCH. To my surprise, I forgot my watch at home and had to rely on the clock in my truck. The 2.5 miles was 30 minutes exact. Actual run time was at least two minutes less, since we got some water, had to walk to the trail, etc. I was happy with my time, considering I was pushing a jogging stroller. It is harder than it looks, TRUST ME. Once again, I was trying for 3 miles, but decided on my usual 2.5 mile morning run. I walked an extra 1/2 mile after noting the time in my truck.
Weight: 210.5
Activity: Run (easy)
Mileage: 2.5 plus 0.5 walk
Time: Less than 30:00 minutes
Location: City of Humble Park
How I Felt (1-10): 8.5
Later in the day I felt ready for more, so I decided to do my weekly interval run. The run felt good, but my legs are completely WASTED. I tried to average an 8:00/mile pace and did a good job of maintaining the pace,with the exception of the first three. I made up for one split at the end with a sub-2:00 minute lap. I'm glad tomorrow is an off day.
Activity: Run - Intervals 9x400 with 200 meter recovery (walk)
Mileage: 2.25 miles
Time (laps):
1-2:09
2-2:05
3-2:05
4-2:00
5-2:00
6-2:00
7-2:00
8-2:00
9-1:56
Location: Home - Treadmill
How I felt (1-10): 9
Another fair nutritional day. We had a bundle of banana's and several oranges getting a little too rip, so being as cheap as I am, they were a large part of today's menu.
Calories: 2465
Fat: 54 grams
Carb's: 368 grams
Protein: 125 grams
Wednesday, May 03, 2006
4-pounds gone, 35-pounds to go!
For nearly 10 days I have been at or near 213 pounds. For some unknown reason, I tend to lose several pounds in a couple of days, then my weight levels off for a week or so... either way, I'm losing weight. Weight loss has been a lot better since starting my "two-a-day" runs, plus the heat has kept my heart rate up during the easier workouts.
Weight: 210.5
Body Fat: 25.7%
Fat Mass Weight: 54 pounds
Today during my easy morning run, my knees were a little sore. No pain, just sore from last nights trail run. My energy level was low. I planned on 3 miles, but I quit at 2.5 miles. Overall, the run was good, but the treadmill has a way of zapping the fun out of a run.
Activity: Run (easy)
Mileage: 2.5 miles
Time: 32:30
Location: Home - Treadmill
How I felt (1-10): 7
After my morning run I did my usual weight training. I do a total of 28 different exercises (8 mid-body, 8 upper-body, and 11 lower-body). Again, my energy level was LOW, but after I got started I tapped into some reserves and all went well. Here is how today's weight training looks:
Activity : Weight training
Body parts: Upper and Mid-body
Time: One hour
Location: Home gym
How I felt: 8.5
Good nutritional day. Felt a little hungry late in the day, so I posted this blog and went to bed.
Calories: 2509
Fat: 30 grams
Carb's: 381 grams
Protein: 191 grams
I wrapped the day up with the final Spring SMART session at Memorial Park. Coach Steve designed a "guess you pace" four-mile run. Each runner had to quess their pace and not discuss the times with other runners. For simplicity I guessed 10:30. That pace is my middle-of-the-road pace. I felt naked without my watch, which was part of the rules. Awards were given for the runners who came closest to their predication. As luck may have it, I won with an one second per mile faster pace. The other winners were within 10 seconds of their predicated pace and truth be known, they probably know a lot more about their pace than I do. I feel a little guilty. At one point I tried to walk, but fellow Strider, Disco Diva encouraged me to stay running till the water stop. My overall pace was far from consistent. At the two-mile mark I felt like I had ate a center block. No cramps, but a heavy feeling that was uncomfortable. The reason (excuse): I ate dinner before the run. During prior Spring Smart runs, I have found myself EXTREMELY hungry after the Wednesday night run and it is well after 9pm when I get home. In the future I need to consider a large snack, rather than a full-blown supper.
After the run several Striders hung out and socialized about various running topics. I received some GREAT summer running tips from Matt and Bessie. My motivation/energy level was low all day, but after our discussion I'm already looking forward to tomorrows run! Not only are Matt and Bessie good people, but they have a way of understanding the obstacles and challenges that the "Average" runner is faced with. I feel faster just knowing them!
Activity: Run
Mileage: 4.0 miles
Time: 41:56 minutes
Location: Memorial Park, plus 4-loops around the track.
How I felt: 7
"I often lose motivation, but its something I accept as normal" - Bill Rodgers
Weight: 210.5
Body Fat: 25.7%
Fat Mass Weight: 54 pounds
Today during my easy morning run, my knees were a little sore. No pain, just sore from last nights trail run. My energy level was low. I planned on 3 miles, but I quit at 2.5 miles. Overall, the run was good, but the treadmill has a way of zapping the fun out of a run.
Activity: Run (easy)
Mileage: 2.5 miles
Time: 32:30
Location: Home - Treadmill
How I felt (1-10): 7
After my morning run I did my usual weight training. I do a total of 28 different exercises (8 mid-body, 8 upper-body, and 11 lower-body). Again, my energy level was LOW, but after I got started I tapped into some reserves and all went well. Here is how today's weight training looks:
Activity : Weight training
Body parts: Upper and Mid-body
Time: One hour
Location: Home gym
How I felt: 8.5
Good nutritional day. Felt a little hungry late in the day, so I posted this blog and went to bed.
Calories: 2509
Fat: 30 grams
Carb's: 381 grams
Protein: 191 grams
I wrapped the day up with the final Spring SMART session at Memorial Park. Coach Steve designed a "guess you pace" four-mile run. Each runner had to quess their pace and not discuss the times with other runners. For simplicity I guessed 10:30. That pace is my middle-of-the-road pace. I felt naked without my watch, which was part of the rules. Awards were given for the runners who came closest to their predication. As luck may have it, I won with an one second per mile faster pace. The other winners were within 10 seconds of their predicated pace and truth be known, they probably know a lot more about their pace than I do. I feel a little guilty. At one point I tried to walk, but fellow Strider, Disco Diva encouraged me to stay running till the water stop. My overall pace was far from consistent. At the two-mile mark I felt like I had ate a center block. No cramps, but a heavy feeling that was uncomfortable. The reason (excuse): I ate dinner before the run. During prior Spring Smart runs, I have found myself EXTREMELY hungry after the Wednesday night run and it is well after 9pm when I get home. In the future I need to consider a large snack, rather than a full-blown supper.
After the run several Striders hung out and socialized about various running topics. I received some GREAT summer running tips from Matt and Bessie. My motivation/energy level was low all day, but after our discussion I'm already looking forward to tomorrows run! Not only are Matt and Bessie good people, but they have a way of understanding the obstacles and challenges that the "Average" runner is faced with. I feel faster just knowing them!
Activity: Run
Mileage: 4.0 miles
Time: 41:56 minutes
Location: Memorial Park, plus 4-loops around the track.
How I felt: 7
"I often lose motivation, but its something I accept as normal" - Bill Rodgers
Tuesday, May 02, 2006
Two easy Tuesday runs
My legs were a little sore this morning as a result of Sundays Stepping Stones 10K. After a short 1/4 mile on the treadmill my legs felt great, but I resisted the temptation to push the pace. Here is this mornings easy jog info:
Activity: Run (morning)
Mileage: 2.5 miles
Time: 33:50 minutes
Location: Home - Treadmill
How I felt (1-10): 10
This evening I decided to run the final Tour de Bayou race at Memorial Park. What a great time and experience. I had the wonderful opportunity to follow the one and only "disco diva" through the Ho Chi Minh trails. Our small pack had a fun time and enjoyed the company of each other.
The weather was nice and with a little luck from the running God's I was able to stay upright the entire time. A couple of close calls but no bonking. The event was uneventful with the exception of one wrong turn than extended our run nearly half a mile. The initial course was measured as 4.92. At the finish line, my garmin 205 read 5.31. This was a true test for the new Garmin, which states it is equipped with better software for trails and running near tall buildings. The new garmin is a LOT more accurate than my old 201 and with the new "Training Center" software it has been an enjoyable toy.
Here is the Tour de Bayou info:
Activity: Run (Safe to call this a Hill workout?)
Mileage: 5.31 miles
Time: 1:11:42
Location: Ho Chi Minh Trails - Memorial Park
How I felt: 8, but I got a severe headache after the run??
Nutritionally, today was average to good. I try to stay at or below 2,500 calories... Except Sundays. Sunday has become my "off-day" and I reward myself for a long week of dieting and running. Within these parameters I usually consume 350-500 carbs, about 100 grams of protein, and less than 60 grams of fat. Here is today's overview:
Weight: 214.5
Body Fat: n/a
Calories: 2,433
Fat: 49 grams
Carb's: 340 grams
Protein: 162 grams
Activity: Run (morning)
Mileage: 2.5 miles
Time: 33:50 minutes
Location: Home - Treadmill
How I felt (1-10): 10
This evening I decided to run the final Tour de Bayou race at Memorial Park. What a great time and experience. I had the wonderful opportunity to follow the one and only "disco diva" through the Ho Chi Minh trails. Our small pack had a fun time and enjoyed the company of each other.
The weather was nice and with a little luck from the running God's I was able to stay upright the entire time. A couple of close calls but no bonking. The event was uneventful with the exception of one wrong turn than extended our run nearly half a mile. The initial course was measured as 4.92. At the finish line, my garmin 205 read 5.31. This was a true test for the new Garmin, which states it is equipped with better software for trails and running near tall buildings. The new garmin is a LOT more accurate than my old 201 and with the new "Training Center" software it has been an enjoyable toy.
Here is the Tour de Bayou info:
Activity: Run (Safe to call this a Hill workout?)
Mileage: 5.31 miles
Time: 1:11:42
Location: Ho Chi Minh Trails - Memorial Park
How I felt: 8, but I got a severe headache after the run??
Nutritionally, today was average to good. I try to stay at or below 2,500 calories... Except Sundays. Sunday has become my "off-day" and I reward myself for a long week of dieting and running. Within these parameters I usually consume 350-500 carbs, about 100 grams of protein, and less than 60 grams of fat. Here is today's overview:
Weight: 214.5
Body Fat: n/a
Calories: 2,433
Fat: 49 grams
Carb's: 340 grams
Protein: 162 grams
Monday, May 01, 2006
Blog debut
Since I spend half the day reading other people's blogs, I figured it was time I had one of my own. Hopefully someone out there will actually read it and with a little luck I might get some constructive feedback.
Here is what I plan to log:
Here is what I plan to log:
- Running (times and mileage)
- Running (type and location)
- Cross-training (biking and walking)
- Weight
- Weekly body fat analysis
- Overall health (pain/injuries, attitude)
- Diet (calories, fat, carb's, and protein)
- And of course Races
I've been logging this information for several months, but now it is posted for public viewing.
With that said... here we go!
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