The scheduled 4 mile run was interrupted by a phone call from my real estate broker. She called Erin at 9:30 pm and stated she had a client at her house with money in hand. The kicker was that they wanted to move in tomorrow so they would like to sign and get the keys tonight. With the rental property vacant for the last 5 months, I jumped at the opportunity to sign a lease. The run was less than 3/4 mile short of the scheduled 4 miles. Some minor leg pains after the run... nothing too serious. I also put in a small bike ride.
Activity: Bike
Mileage: 5.81 miles
Time: 27:48 -- 12.5 pace
Location: Woodland Pines Subdivision
How I Felt: 10
Activity: Easy Run
Mileage: 3.36
Time: 31:27 -- 9:22 pace
Splits:
9:34, 9:24, 9:22, 3:07 (0.36 mile)
Location: Woodland Pines Subdivision
How I Felt: 8
Total Miles for the Month of July: 169.85
Monday, July 31, 2006
Sunday, July 30, 2006
What's Your Excuse?
Most people get a high from positive factors in their life. Take me for example. Every time I see something I like, such as a low body weight, it creates a snowball effect of more positive factors. It's easy to get excited when things are going good. But, what do you do when things are not going good? My solution: Do the total opposite and don't let the bad things ruin the day. Yesterdays run sucked, the "scale" read a few extra pounds this morning, and I've been rather tired. Today I refused to let the bad things become an obstacle and create MORE NEGATIVE FACTORS. With that said, here is a run down of my day.
With my daughter at her grandmothers house for the week (Austin, TX), my bride and I loaded our mountain bikes and drove to near-by Duesen Park. Erin and I had an enjoyable 10 mile bike ride around the park, which borders the South end of Lake Houston. Once we got back home I took a mid-afternoon nap and caught up on some much needed sleep. Refreshed from the afternoon nap I started reading a few running publications, which hit the mailbox this week.
All this lead up to this evening's run. The schedule called for 5 easy miles. In a prior post I talked about the fading 10 minute miles. Well, I'm going to take it a step further and say I'm a 9:30 mile runner... when the distance is less than 10 miles. At least a dozen times tonight, I forced myself to slow down and run EASY. As you can see from the numbers below, easy equaled a 9:36 pace. With tons of left over energy I picked up the mile I left at Cullen Park yesterday for a grand total of 6 miles.
Needless to say, it was a good day, because I MADE it a good day.
Activity: Bike
Time: 52:44
Mileage: 10.02 miles
Location: Duesen Park
How I Felt: 10
Activity: Easy Run
Mileage: 6 miles
Time: 57:33 -- 9:36 pace
Splits:
9:56, 9:34, 9:31, 9:38, 9:31, 9:23
Location: Woodland Pines Subdivision
How I Felt: 10
With my daughter at her grandmothers house for the week (Austin, TX), my bride and I loaded our mountain bikes and drove to near-by Duesen Park. Erin and I had an enjoyable 10 mile bike ride around the park, which borders the South end of Lake Houston. Once we got back home I took a mid-afternoon nap and caught up on some much needed sleep. Refreshed from the afternoon nap I started reading a few running publications, which hit the mailbox this week.
All this lead up to this evening's run. The schedule called for 5 easy miles. In a prior post I talked about the fading 10 minute miles. Well, I'm going to take it a step further and say I'm a 9:30 mile runner... when the distance is less than 10 miles. At least a dozen times tonight, I forced myself to slow down and run EASY. As you can see from the numbers below, easy equaled a 9:36 pace. With tons of left over energy I picked up the mile I left at Cullen Park yesterday for a grand total of 6 miles.
Needless to say, it was a good day, because I MADE it a good day.
Activity: Bike
Time: 52:44
Mileage: 10.02 miles
Location: Duesen Park
How I Felt: 10
Activity: Easy Run
Mileage: 6 miles
Time: 57:33 -- 9:36 pace
Splits:
9:56, 9:34, 9:31, 9:38, 9:31, 9:23
Location: Woodland Pines Subdivision
How I Felt: 10
Week-in-Review, ending 7/29/06
I'm not going to spend a lot of time posting about the frustrating weight gain. While I ate bad yesterday, I fended off excessive binge eating. I have two more days to get BACK under the 200 pound bench mark. Starting in August, I will move the diet week in review to the end of each month. With the new goal (25 pounds before the end of the year), I only need to loss one pound per week.
I've come to the realization that sweat loss from running combined with dieting are the direct result of unpredictable weight fluctuations. The spread seems to be +/- 3 pounds, so it does me no good to worry about a 3 pound move in any direction. With that said, here's the numbers:
Weight: 202.75
Body Fat: 23.1%
Fat Mass Weight: 47 pounds
Omitted are yesterdays wedding anniversary meals. Below is a six-day average.
Calories: 2585
Fat: 77 grams
Carbs: 364 grams
Protein: 121 grams
Weekly Mileage: 35.74 miles
I've come to the realization that sweat loss from running combined with dieting are the direct result of unpredictable weight fluctuations. The spread seems to be +/- 3 pounds, so it does me no good to worry about a 3 pound move in any direction. With that said, here's the numbers:
Weight: 202.75
Body Fat: 23.1%
Fat Mass Weight: 47 pounds
Omitted are yesterdays wedding anniversary meals. Below is a six-day average.
Calories: 2585
Fat: 77 grams
Carbs: 364 grams
Protein: 121 grams
Weekly Mileage: 35.74 miles
Saturday, July 29, 2006
Pathetic Long Run
Still steaming from today's performance... or lack there of.
I met up with the Houston Strider's for the last PRE-SMART long run in Cullen Park. The schedule: 10.25 miles, better known as the Chevron Run. Strong showing on hand with all the usual superstars. If you don't want to read about me bitchin', then stop here... you've been warned. My morning started bad for the following reasons:
-Mere 3 hours of sleep last night (Same as Adam and Chris)
-Sat PARKED on I-10 at 5:30 am due to construction traffic!
-Legs felt tired from yesterdays bike ride
-No wind, very few clouds, seasonally hot temperature, and high humidity.
Alright, back to the running. Here is the bottom line: I completely crumbled at the 8.5 mile mark. When Rich and I passed the Katy FIT meeting area the second time, I knew the end was near. I started this morning tired with heavy legs and the pain was compounded with each step beyond that fateful 8.5 mile point. I tried a walk-run regimen, but never made it more than 50 yards before stopping again. I ran 9.25 miles, exactely one mile short of the schedule. I'm greatly disappointed with today's run. I can tell I need to stop here. It's pissing me off again just thinking about it. Oh yeah, I was rather ill on my drive home. I still don't feel great, but if I feel better later I might pick up the mile I left at Cullen Park. Of course I'll run it here at home.
To end on a positive note, 6 of the 9.25 miles were below my projected marathon pace. Special "shout-out" to Rich for getting me to the 8.5 mile mark. His dead-flat 9:45ish pace was a huge help.
This morning I saw Vic, who was running with 150 of his closest friends. If you haven't seen Vic in awhile, he's looking lean and mean on the trails. WTG Dude!
Activity: Long Run
Mileage: 9.25 miles
Time: 1:29:33 -- 9:39 overall pace
Location: Cullen Park
How I Felt: 5
Sorry for the pissy post.
Friday, July 28, 2006
Bike Ride & Weight Training
Activity: Easy Bike Ride (mountain bike)
Mileage: 5.78 miles
Time: 34:33
Location: Woodland Pines Subdivision
How I Felt: 9
Activity: Weight Training
Body Region: Upper and Mid-body
Time: 1-hour
Location: Home Gym
How I Felt: 9
Mileage: 5.78 miles
Time: 34:33
Location: Woodland Pines Subdivision
How I Felt: 9
Activity: Weight Training
Body Region: Upper and Mid-body
Time: 1-hour
Location: Home Gym
How I Felt: 9
Today is the DAY
Its been a long, bumpy, challenging road, but today I met the first of my weight loss goals. Sure, a bit of this is water loss from last night's run, but give me my 15 seconds of fame!
Next weight loss Goal: Sub-175 before the end of the year
Today's Weight:
197.75
Next weight loss Goal: Sub-175 before the end of the year
Thursday, July 27, 2006
It's All Good
Every morning, I brush my teeth and immediately weigh myself. It has become a normal regimen of mine. Today started perfectly with a weight of 200.00 pounds. I had no idea that this would only be the start of a really awesome day. I have been hoping to put a couple pounds in the bank to cover the anniversary dinner, but I'm content with the results thus far. My goal: 199 before the start of SMART training, which is this Tuesday, August 1, 2006. To insure I meet my goal, I plan on doing some biking on Friday and Monday. I have a funny feeling this goal will come down to the last minute.
This evening I met up with the Striders at Terry Hershey Park. The group run was a BLAST! Big turnout with a multitude of paces represented. The schedule: 6 miles that went something like this, 1-mile warm up, miles 2 and 4 at 10k pace, 1-mile recovery between 2 and 4, and ~1.81-mile cool down. The warm up mile was fine. At the end of mile one I realized I have spoiled myself with cooler late night running. The second mile was "suppose to be" at 10k pace (my predicted 10k pace is 8:52). I ran at a perceived effort of 8 on an 1-10 scale. My perception of an 8-effort equaled a 7:48 mile. Yes, Bill Cox ran a 7:48 mile! The third mile recovery was true to the word. I had to back off more than usual, which resulted in today's only nine minute mile. Before the start of mile 4, at 10k pace I knew there would not be a repeat performance of the sub-8 minute mile mark. I tried to run an 8-ish effort, which turned out to be an 8:13 mile. Coach Steeve ran me in for the remainder of the cool down session. He probably sensed my exhaustion and my need for a little help. I'm excited about our ~8:30 cool down. My running has come a long way, in a short time. All I have to do now is lose more weight and fend off the injuries.
Lot's of post run "GREATNESS" at the Great Charcoal Chicken gathering. If you want to know more about the fun, frivolity, and trash talking, join the Striders and start running with us!
Activity: Group Run. Is this considered Speed work??
Mileage: 5.81 miles
Time: 49:09 -- 8:27 pace
Splits:
8:41, 7:48, 9:14, 8:13, 8:20, 6:53 (0.81 mile)
Location: Terry Hershey Park
How I Felt: 9
Activity: Weight Training
Body Region: Lower Body
Time: 30 minutes
Location: Home Gym
How I Felt: 10
This evening I met up with the Striders at Terry Hershey Park. The group run was a BLAST! Big turnout with a multitude of paces represented. The schedule: 6 miles that went something like this, 1-mile warm up, miles 2 and 4 at 10k pace, 1-mile recovery between 2 and 4, and ~1.81-mile cool down. The warm up mile was fine. At the end of mile one I realized I have spoiled myself with cooler late night running. The second mile was "suppose to be" at 10k pace (my predicted 10k pace is 8:52). I ran at a perceived effort of 8 on an 1-10 scale. My perception of an 8-effort equaled a 7:48 mile. Yes, Bill Cox ran a 7:48 mile! The third mile recovery was true to the word. I had to back off more than usual, which resulted in today's only nine minute mile. Before the start of mile 4, at 10k pace I knew there would not be a repeat performance of the sub-8 minute mile mark. I tried to run an 8-ish effort, which turned out to be an 8:13 mile. Coach Steeve ran me in for the remainder of the cool down session. He probably sensed my exhaustion and my need for a little help. I'm excited about our ~8:30 cool down. My running has come a long way, in a short time. All I have to do now is lose more weight and fend off the injuries.
Lot's of post run "GREATNESS" at the Great Charcoal Chicken gathering. If you want to know more about the fun, frivolity, and trash talking, join the Striders and start running with us!
Activity: Group Run. Is this considered Speed work??
Mileage: 5.81 miles
Time: 49:09 -- 8:27 pace
Splits:
8:41, 7:48, 9:14, 8:13, 8:20, 6:53 (0.81 mile)
Location: Terry Hershey Park
How I Felt: 9
Activity: Weight Training
Body Region: Lower Body
Time: 30 minutes
Location: Home Gym
How I Felt: 10
Wednesday, July 26, 2006
6-Miles at Work
Fair run today.
I spend a lot of time looking over my running log. With that said, wanta know what I'm excited about today? Those 10:00++ minute miles are slowly fading away. In their place are the occasional high eight minute mile(s). These are the things that make me happy. Oh yeah, the wife and kid make me happy too!
I made another proactive measure to better my running route at work. Today I ran a larger loop, which involves going around the Arson Investigators Office and the Humble Crime Lab. The new route is seven loops for 2 miles rather than the old 10 loops for the same distance (that's 12 less turns per 2-miles). I continue to change directions at the half way point.
My knees are sore, but everything else is fine.
Activity: Easy Run
Mileage: 6 miles
Time: 55:58 -- 9:19 pace
Splits:
9:57, 9:35, 8:50, 8:51, 9:19, 9:23
Location: Humble Fire Department
How I Felt: 8
I'm looking forward to Friday, the off-day. Not only will my wife and I celebrate out wedding anniversary, but I have promised her I won't take my food scale, nutritional log book, and caloric value book into the restaurant. No calorie counting, so I'll try to make wise choices and watch the binge eating.
I spend a lot of time looking over my running log. With that said, wanta know what I'm excited about today? Those 10:00++ minute miles are slowly fading away. In their place are the occasional high eight minute mile(s). These are the things that make me happy. Oh yeah, the wife and kid make me happy too!
Date | Mileage | Overall Pace |
06.26.06 | 6.00 | |
06.25.06 | 5.61 | |
06.24.06 | 4.07 | |
06.23.06 | 5.00 | |
06.22.06 | 10.10 | |
06.21.06 | 7.06 | |
06.19.06 | 6.60 | |
06.18.06 | 5.26 | |
06.17.06 | 3.10 | |
06.16.06 | 10.00 |
I made another proactive measure to better my running route at work. Today I ran a larger loop, which involves going around the Arson Investigators Office and the Humble Crime Lab. The new route is seven loops for 2 miles rather than the old 10 loops for the same distance (that's 12 less turns per 2-miles). I continue to change directions at the half way point.
My knees are sore, but everything else is fine.
Activity: Easy Run
Mileage: 6 miles
Time: 55:58 -- 9:19 pace
Splits:
9:57, 9:35, 8:50, 8:51, 9:19, 9:23
Location: Humble Fire Department
How I Felt: 8
I'm looking forward to Friday, the off-day. Not only will my wife and I celebrate out wedding anniversary, but I have promised her I won't take my food scale, nutritional log book, and caloric value book into the restaurant. No calorie counting, so I'll try to make wise choices and watch the binge eating.
Tuesday, July 25, 2006
13 x 30/30 @ 1-mile pace
Those 30/30's are getting tough. I jogged the first three recovery periods, but was reduced to a walk on the remaining recoveries. I was scheduled for 12 x 30/30. Feeling frustrated about all the walking I added an extra "30" at full sprint.
The 2-mile warm up and 2-mile cool down was uneventful. Earlier today I did a total body workout.
Activity: Speed work
Mileage: 5.61 miles
Time: 51:45 -- overall pace 9:13
Warm up, 2.04 miles -- 19:35
13 x 30/30 at 1-mile race pace effort - pace 8:15
-Covered 1.52 miles in 12:33, time includes walking ten recoveries
Cool down, 2.05 miles -- 19:37
Location: Woodland Pines Subdivision
How I Felt: 8.5
Activity: Weight Training
Body Region: Upper, lower and mid-body
Time: 1.5 hours
Location: Home Gym
How I Felt: 9
The 2-mile warm up and 2-mile cool down was uneventful. Earlier today I did a total body workout.
Activity: Speed work
Mileage: 5.61 miles
Time: 51:45 -- overall pace 9:13
Warm up, 2.04 miles -- 19:35
13 x 30/30 at 1-mile race pace effort - pace 8:15
-Covered 1.52 miles in 12:33, time includes walking ten recoveries
Cool down, 2.05 miles -- 19:37
Location: Woodland Pines Subdivision
How I Felt: 8.5
Activity: Weight Training
Body Region: Upper, lower and mid-body
Time: 1.5 hours
Location: Home Gym
How I Felt: 9
Monday, July 24, 2006
Neighborly 4-miler
Josh, my neighbor always tells me that he will run with me, but our schedules never allow our runs to happen. As I was heading out the door for today's run Josh was coming home from work. I told him I would wait a few minutes if he wanted to run. To my surprise he said yes and joined me for my scheduled four mile run. I've said it before, but its worth repeating: I enjoy the company of others while running. I'd swear we only did 2 miles, but my usual loop and garmin wouldn't lie to me. Another great run.... that's three in a row!
Activity: Easy Run
Mileage: 4.07 miles
Time: 39:22 -- 9:39 pace
Splits:
10:06, 9:28, 10:07, 9:06, 0.35 (.07 miles)
Location: Woodland Pines Subdivision
How I Felt: 8.5
I just noticed that July's monthly mileage is a monthly mileage PR. Plus there is a week of running left!
Activity: Easy Run
Mileage: 4.07 miles
Time: 39:22 -- 9:39 pace
Splits:
10:06, 9:28, 10:07, 9:06, 0.35 (.07 miles)
Location: Woodland Pines Subdivision
How I Felt: 8.5
I just noticed that July's monthly mileage is a monthly mileage PR. Plus there is a week of running left!
Sunday, July 23, 2006
FIRED UP!
Seeing a dramatic drop in my body weight was a HUGE mental boast. Yesterday, I talked about skipping today's run, YEAH RIGHT. I put in my mileage PLUS a total body workout.
Today I tried to make large gradual curves around the station rather than making the frequent tight turns as usual. This seemed to help my shin problem a lot. The discomfort is a 4 on a scale of one to ten. I can deal with this.
For those of you who stayed inside, you missed out on some excellent July temperatures (82 degrees in Humble). I didn't push the pace much, consequently the run was "fun".
What a great day!
Activity: Easy Run
Mileage: 5 miles
Time: 50:40 -- 10:08 pace
Splits:
10:48, 10:58, 10:07, 9:35, 9:09,
Location: Humble Fire Department
How I Felt: 9.5
Activity: Weight Training
Body Region: Total Body
Time: 1.5 hours
Location: Humble Fire Department Gym
How I Felt: 9
Today I tried to make large gradual curves around the station rather than making the frequent tight turns as usual. This seemed to help my shin problem a lot. The discomfort is a 4 on a scale of one to ten. I can deal with this.
For those of you who stayed inside, you missed out on some excellent July temperatures (82 degrees in Humble). I didn't push the pace much, consequently the run was "fun".
What a great day!
Activity: Easy Run
Mileage: 5 miles
Time: 50:40 -- 10:08 pace
Splits:
10:48, 10:58, 10:07, 9:35, 9:09,
Location: Humble Fire Department
How I Felt: 9.5
Activity: Weight Training
Body Region: Total Body
Time: 1.5 hours
Location: Humble Fire Department Gym
How I Felt: 9
Week in Review, ending 07/22/06
I can't believe the sub-200 pound mark is within my reach. I can see the light!
Weight: 200.75 lbs.
Who knows why, but the body fat percentage and fat mass weight numbers are exactly the same as last weeks report. ?????
Body Fat: 23.5%
Fat Mass Weight: 47.5 lbs.
Since I reset my training schedule week to match the SMART program, the first run was calculated on last weeks mileage as well as this weeks mileage. From this point forward, everything will return to the usuall 7-day Week in Review.
Weekly Mileage: 42.12 miles
I skipped calculating my "Bum Tuesday Binge" intake since I have no idea how many calories I consumed. The nutritional numbers below are a 6-day average.
Calories: 2485
Fat: 54 grams
Carbs: 404 grams
Protein: 139 grams
Weight: 200.75 lbs.
Who knows why, but the body fat percentage and fat mass weight numbers are exactly the same as last weeks report. ?????
Body Fat: 23.5%
Fat Mass Weight: 47.5 lbs.
Since I reset my training schedule week to match the SMART program, the first run was calculated on last weeks mileage as well as this weeks mileage. From this point forward, everything will return to the usuall 7-day Week in Review.
Weekly Mileage: 42.12 miles
I skipped calculating my "Bum Tuesday Binge" intake since I have no idea how many calories I consumed. The nutritional numbers below are a 6-day average.
Calories: 2485
Fat: 54 grams
Carbs: 404 grams
Protein: 139 grams
Saturday, July 22, 2006
Tired
It took everything I had to finish my long run. After a late afternoon rain shower I tackled the scheduled 10 miles. The humidity was a bitch. Ever have a run where it's hard to breathe? Well, that is how I felt. My schedule called for 10-miles with 4 miles at marathon pace (9:54). I had to dig deep to get those four sub-9:54 miles. Now that I'm looking over the splits, I see I was rewarded with some decent times during the Big Push. The warm up and cool down times were lousy, but there wasn't any pre-determined time for the other 6 miles.
As I have reported recently, I am tired. My average sleep time is in the 6-hour range. I'm entertaining the thought of skipping tomorrows run. Maybe I'll try some cross-training on the recumbent bike at work. Right now, its just one day at a time.
I always get excited about my "week in review". Hopefully the numbers will match my expectations. I'll post them early tomorrow morning.
Activity: Long Run
Mileage: 10.10 miles
Time: 1:39:38 -- 9:52 pace
Splits, left to right:
10:43, 11:03, 11.01, 10:29, 9:33
9:17, 8:55, 8:54, 9:56, 9:36, 0.11 (0.10 mile)
Location: Woodland Pines Subdivision
How I Felt: 7
As I have reported recently, I am tired. My average sleep time is in the 6-hour range. I'm entertaining the thought of skipping tomorrows run. Maybe I'll try some cross-training on the recumbent bike at work. Right now, its just one day at a time.
I always get excited about my "week in review". Hopefully the numbers will match my expectations. I'll post them early tomorrow morning.
Activity: Long Run
Mileage: 10.10 miles
Time: 1:39:38 -- 9:52 pace
Splits, left to right:
10:43, 11:03, 11.01, 10:29, 9:33
9:17, 8:55, 8:54, 9:56, 9:36, 0.11 (0.10 mile)
Location: Woodland Pines Subdivision
How I Felt: 7
Friday, July 21, 2006
7 Miles With 7 Strides
Training schedule: 7 miles with 7 x 30 second strides. Tonight was the first time I ran this particular workout. Last week Coach told me, "Try and make each stride progressively faster". Well, that is easier said than done. Even with my best effort, my times were below par. I did all seven strides at the end of each mile. The last three strides seemed particularly tough. The main issue today was returning to the prior pace after the stride. I'm sure the difficulty also has a lot to do with the newness of this workout. With a little practice, they are bound to get easier....right?
Activity: Run
Mileage: 7.06 miles
Time: 1:09:53 -- 9:54 pace
Splits (Left to Right):
10:21, 9:45, 9:45, 9:49
10:02, 9:54, 9:39, 0.38 (0.06 mile)
Location: Woodland Pines Subdivision
How I Felt: 8.5
Activity: Run
Mileage: 7.06 miles
Time: 1:09:53 -- 9:54 pace
Splits (Left to Right):
10:21, 9:45, 9:45, 9:49
10:02, 9:54, 9:39, 0.38 (0.06 mile)
Location: Woodland Pines Subdivision
How I Felt: 8.5
Thursday, July 20, 2006
Early Day Off
Due to my work schedule I decided to move my day off. With meetings and training it would be challenging to find the extra time for a 7-miler today.
I've been tired the last few days, so the early day off is exactly what I need.
Even though it was a day off from running, I managed to squeeze in an upper and mid-body weight training session. Hopefully I'll get 9 hours of sleep tonight... if all goes well here at work.
Activity: Weight Training
Body Region: Upper and Mid-body
Time: 1-hour
Location: Humble Fire Department Gym
How I Felt: 7
I've been tired the last few days, so the early day off is exactly what I need.
Even though it was a day off from running, I managed to squeeze in an upper and mid-body weight training session. Hopefully I'll get 9 hours of sleep tonight... if all goes well here at work.
Activity: Weight Training
Body Region: Upper and Mid-body
Time: 1-hour
Location: Humble Fire Department Gym
How I Felt: 7
Wednesday, July 19, 2006
Polo Fields Plus One
Good day. Nice run.
I ran an extra 0.92 miles before the Strider group run to make up the mile I dropped off on Mondays run. Of the nearly 30 Strider attendees, less than ten ran to the Polo Fields. I'm not sure where the others ran, but they missed a nicely shaded route.
I ran solo on the way out to the polo fields by choice, but I was completely grateful for the company of David "Git er Done" Minkin on the return trip. Tonight was Dave's first run since his impressive 3:34:47 finish in Calgary, AB Canada. Dave doned the same clothes tonight as he did during his marathon. His attire included Texas running shorts, Texas Defeet socks, and a custom white singlet that read: "Git er Done, David". Texas was well represented! Great job at the marathon and thanks for the company tonight, Dave!
Activity: Group Run
Mileage: 6.60 miles
Time: 1:04:02 -- 9:42 pace
Splits:
10:18
9:37
9:37
9:53
9:58
9:38
5:01 (0.60 mile)
Location: Memorial Park
How I Felt: 9
Activity: Weight Training
Body Region: Lower
Time: 30 minutes
Location: Home Gym
How I Felt: 10
I ran an extra 0.92 miles before the Strider group run to make up the mile I dropped off on Mondays run. Of the nearly 30 Strider attendees, less than ten ran to the Polo Fields. I'm not sure where the others ran, but they missed a nicely shaded route.
I ran solo on the way out to the polo fields by choice, but I was completely grateful for the company of David "Git er Done" Minkin on the return trip. Tonight was Dave's first run since his impressive 3:34:47 finish in Calgary, AB Canada. Dave doned the same clothes tonight as he did during his marathon. His attire included Texas running shorts, Texas Defeet socks, and a custom white singlet that read: "Git er Done, David". Texas was well represented! Great job at the marathon and thanks for the company tonight, Dave!
Activity: Group Run
Mileage: 6.60 miles
Time: 1:04:02 -- 9:42 pace
Splits:
10:18
9:37
9:37
9:53
9:58
9:38
5:01 (0.60 mile)
Location: Memorial Park
How I Felt: 9
Activity: Weight Training
Body Region: Lower
Time: 30 minutes
Location: Home Gym
How I Felt: 10
Tuesday, July 18, 2006
Yesterdays Bum Run = Bum Day
Yesterday's "Bum Run" really did a number on me. Where do I start?
As I have reported recently, I'm not losing as much weight as expected. That's probably because I'm consuming nearly 800 extra calories per day! I did a little research concerning my BMR and RMR in relationship to my output and found some significant issues with my diet plan. I have been "Shooting off the Hip" that my BMR was 2500 with an activity factor of 1.4, plus an average output of 1500. After emailing Catherine Kruppa, I learned that my BMR is closer to 1900 with a multiplying factor of 1.2. I'll do all the math for you... in order to lose 2 pounds per week I need to average about 2280 calories per day. See the problem?
So, naturally guess what I did? Yep, I jumped off the wagon. The bad run, my dad is back in the hospital, and the discouraging diet news collectively pushed me over the edge. I had a HORRIBLE day. Well, actually most of it was quite nice, but I would have to run to Dallas and back to clear out all the calories I consumed today. Oh well, tomorrows a new day. It's hard to believe all this started over a single mile shortage!
Success is going from failure to failure without losing enthusiasm --Winston Churchill
Here's some good news. Tonight's run went well. I also noticed that today's run put me over 500 miles for the year. I think that is really cool.
Activity: Speed Session (Run)
Mileage: 5.26 total
Time: 52:56 total -- 10:04 overall pace
2.03-miles warm up: 21:28 -- 10:34 pace
10 x 30/30: Ran 1.19 miles in 9:32 -- 8:00 pace (including recovery)
2.04-mile cool down: 21:56 -- 10:45 pace
Location: Woodland Pines Subdivision
How I Felt: 8
Of yeah, yesterdays run inflamed the left medial shin. The pain wasn't too bad tonight, but enough to keep it iced.
As I have reported recently, I'm not losing as much weight as expected. That's probably because I'm consuming nearly 800 extra calories per day! I did a little research concerning my BMR and RMR in relationship to my output and found some significant issues with my diet plan. I have been "Shooting off the Hip" that my BMR was 2500 with an activity factor of 1.4, plus an average output of 1500. After emailing Catherine Kruppa, I learned that my BMR is closer to 1900 with a multiplying factor of 1.2. I'll do all the math for you... in order to lose 2 pounds per week I need to average about 2280 calories per day. See the problem?
So, naturally guess what I did? Yep, I jumped off the wagon. The bad run, my dad is back in the hospital, and the discouraging diet news collectively pushed me over the edge. I had a HORRIBLE day. Well, actually most of it was quite nice, but I would have to run to Dallas and back to clear out all the calories I consumed today. Oh well, tomorrows a new day. It's hard to believe all this started over a single mile shortage!
Success is going from failure to failure without losing enthusiasm --Winston Churchill
Here's some good news. Tonight's run went well. I also noticed that today's run put me over 500 miles for the year. I think that is really cool.
Activity: Speed Session (Run)
Mileage: 5.26 total
Time: 52:56 total -- 10:04 overall pace
2.03-miles warm up: 21:28 -- 10:34 pace
10 x 30/30: Ran 1.19 miles in 9:32 -- 8:00 pace (including recovery)
2.04-mile cool down: 21:56 -- 10:45 pace
Location: Woodland Pines Subdivision
How I Felt: 8
Of yeah, yesterdays run inflamed the left medial shin. The pain wasn't too bad tonight, but enough to keep it iced.
Monday, July 17, 2006
Bum Run
Inconsistency is the only consistent thing I can say about my running. My schedule called for a SIMPLE four mile run. Due to time restraints at work I had to run earlier than I would have liked too. Running in today's heat was a huge mistake. It was easily the hottest run to date. The run bordered, unsafe. Weather.com reported the feel-like temperature as 103 degrees at the time of my run. I agree with Joe C. and Keith about all the complaining. It is hot. It is hot everyday, everywhere, and my whining about it doesn't make it any cooler. For the next few weeks, I'll try to adjust my schedule to run early mornings, late evenings, or on the treadmill.
The first two miles were ok. At three miles my body completely SHUT DOWN! It seemed like someone flipped the stop switch. I tried walk breaks, but I could not make myself go any further, not even 10 yards. After several unsuccessful minutes, I surrendered to the heat.
I'll tack on an extra mile to a workout later in the week.
Activity: Easy Run
Mileage: 3.10 miles
Time: 30:33 -- 9:52 pace
Splits:
9:57
9:36
10:00
0:59 (0.10 mile)
Location: Humble Fire Department
How I Felt: 4
The first two miles were ok. At three miles my body completely SHUT DOWN! It seemed like someone flipped the stop switch. I tried walk breaks, but I could not make myself go any further, not even 10 yards. After several unsuccessful minutes, I surrendered to the heat.
I'll tack on an extra mile to a workout later in the week.
Activity: Easy Run
Mileage: 3.10 miles
Time: 30:33 -- 9:52 pace
Splits:
9:57
9:36
10:00
0:59 (0.10 mile)
Location: Humble Fire Department
How I Felt: 4
Week in Review ending 07/16/06
Body Weight: 202.25
This number is rather suspicious. I finished 10 miles at 11pm last night and hit the scale at 6am, so I'm sure much of this loss is water weight. Still nice to see such a low number.
Body Fat: 23.5%
Fat Mass Weight: 47.5 pounds
I just barely got under the 3k mark for this weeks average calories. All went well. Like the two prior weeks, there were a couple high days, offset by a couple low days. This week I'm scheduled for 37 mile's. I "PLAN" to stay under a weekly average of 2900 calories. If all goes well I will reach my goal of 199 before August the first.
Calories: 2997
Fat: 81 grams
Carbs: 417 grams
Protein: 145 grams
Weekly Mileage: 34. 43 miles
My weekly mileage may seem odd this week, because I'm re-working my running log to match the SMART running schedule. Currently I log Monday-Sunday. The SMART schedule is Sunday-Saturday. Hopefully this will take out some of the confusion.
My training schedule calls for 4 miles today. I'll have to do them in the heat at work.
This number is rather suspicious. I finished 10 miles at 11pm last night and hit the scale at 6am, so I'm sure much of this loss is water weight. Still nice to see such a low number.
Body Fat: 23.5%
Fat Mass Weight: 47.5 pounds
I just barely got under the 3k mark for this weeks average calories. All went well. Like the two prior weeks, there were a couple high days, offset by a couple low days. This week I'm scheduled for 37 mile's. I "PLAN" to stay under a weekly average of 2900 calories. If all goes well I will reach my goal of 199 before August the first.
Calories: 2997
Fat: 81 grams
Carbs: 417 grams
Protein: 145 grams
Weekly Mileage: 34. 43 miles
My weekly mileage may seem odd this week, because I'm re-working my running log to match the SMART running schedule. Currently I log Monday-Sunday. The SMART schedule is Sunday-Saturday. Hopefully this will take out some of the confusion.
My training schedule calls for 4 miles today. I'll have to do them in the heat at work.
Sunday, July 16, 2006
10-Miler With 4 miles @ Marathon Pace
I couldn't be happier with today's run. My training schedule called for two miles warm up, six miles with four of the six miles at marathon pace, followed by two miles cool down. The McMillan running calculator predicts my marathon pace at 9:54. The 9:54 comes from my 5k PR of 26:35.
Due to the high temperatures, I waited till 9pm to run. Waiting this late was inconvenient, but it was the safe thing to do. My overall pace was 9:48 for ten miles. I need to check my log, but I'm sure this is a 10 mile PR.
The training run felt good. I forced myself to ease into the workout on the two mile warm up. At the four mile mark I put the hammer down and logged four consecutive low nine minute miles. I was taxed at eight miles. I backed off the pace for the cool down and had a good, clean finish.
So, what do you think Coach? As you already know, I seldom push this hard when I'm running alone. Aside from a bit of nausea right now, I feel great.
Activity: Long Run
Mileage: 10 miles
Time: 1:38:03 -- 9:48 pace
Splits (left to right):
10:41, 10:11, 10:03, 9:51, 9:11
9:12, 9:06, 9:00, 10:10, 10:32
Location: Woodland Pines Subdivision
How I Felt: 9
I see a pattern of impressive runs on days that I do my lower body weight training BEFORE my run. Hmmmm???
Activity: Weight Training
Body Region: Lower Body
Time: 30-minutes
Location: Home Gym
How I Felt: 10
Wow, I am starting to feel really bad... gotta go.
Due to the high temperatures, I waited till 9pm to run. Waiting this late was inconvenient, but it was the safe thing to do. My overall pace was 9:48 for ten miles. I need to check my log, but I'm sure this is a 10 mile PR.
The training run felt good. I forced myself to ease into the workout on the two mile warm up. At the four mile mark I put the hammer down and logged four consecutive low nine minute miles. I was taxed at eight miles. I backed off the pace for the cool down and had a good, clean finish.
So, what do you think Coach? As you already know, I seldom push this hard when I'm running alone. Aside from a bit of nausea right now, I feel great.
Activity: Long Run
Mileage: 10 miles
Time: 1:38:03 -- 9:48 pace
Splits (left to right):
10:41, 10:11, 10:03, 9:51, 9:11
9:12, 9:06, 9:00, 10:10, 10:32
Location: Woodland Pines Subdivision
How I Felt: 9
I see a pattern of impressive runs on days that I do my lower body weight training BEFORE my run. Hmmmm???
Activity: Weight Training
Body Region: Lower Body
Time: 30-minutes
Location: Home Gym
How I Felt: 10
Wow, I am starting to feel really bad... gotta go.
New York Stories
Check out this cool audio slideshow link from Runners World. Portfolio by Andy Anderson
"The ING New York City Marathon is all about organized chaos. Somehow, on November 6, nearly 38,000 runners from 50 states and 119 countries trekked out to Staten Island so they could run, limp, or push their way back to Central Park. "
Click here to see the show, then select launch audio slideshow. Enjoy!
"The ING New York City Marathon is all about organized chaos. Somehow, on November 6, nearly 38,000 runners from 50 states and 119 countries trekked out to Staten Island so they could run, limp, or push their way back to Central Park. "
Click here to see the show, then select launch audio slideshow. Enjoy!
Saturday, July 15, 2006
More Art Tour Pictures
I'm having lots of problems uploading pictures on blogger. Here is a few of my favorites and a group photo. Enjoy!
Art Tour Run Review
RUN, LEARN, EAT! That was the theme for today's novelty run.
A distinguished group of thirty runners took the 3.1 mile tour of Houston's most influential outside art sculptures.
The group was lead by tour guide Roger Boak. I knew the Striders had picked the right man for the job when Roger showed up in a tie-dye shirt and mix-matched socks (one yellow, one white). It didn't take long to realize that Roger not only loves art, but he knows a great deal about Texas artist and Houston sculptures.
Activity: Novelty Run
Mileage: 3.11
Time: 36:01 (actual run time)
Location: Houston, TX (near Sam Houston Park)
How I Felt: 10
The tour made numerous stops, 13 per Roger's pre-run speech. Roger provided us with the artist name, artist background, date of commission, how the City of Houston obtained the structure, and overall theme.
The tall downtown buildings provided ample shade and the morning temperatures were still far from today's projected high of 94 degrees. So, the weather did its part and the art tour was a complete success.
You can't help but love these Strider functions. There wasn't a runner there who wasn't talking, laughing, and having an overall Grand Time. As if the Art Tour wasn't enough, we were treated to a FREE "All You Can Eat" buffet of breakfast tacos and assorted beverages.
WOW, does it get any better than this? Have a good weekend, mine is off to a GREAT start.
Friday, July 14, 2006
Weight Training, No Run
No news is good news, right? Today is my WELL DESERVED day off from running. The only training scheduled today was a weight training session at the FD Gym.
Activity: Weight Training
Body Region: Upper and Mid-body
Time: 1-hour
Location: Humble Fire Department
How I Felt: 8
Activity: Weight Training
Body Region: Upper and Mid-body
Time: 1-hour
Location: Humble Fire Department
How I Felt: 8
Thursday, July 13, 2006
7 on the treadmill
Activity: Easy Run
Mileage: 7.0 miles
Time: 1:22:40 -- 11:40 pace
Location: Treadmill
How I Felt: 7
Played it safe today and did my run on the treadmill. My schedule called for 7 miles with 7 x 30 second strides. I skipped the strides due to an upset stomach. My stomach has been churning since dinner. I'm not sure, but I think I ate a bad piece of salmon.
Mileage: 7.0 miles
Time: 1:22:40 -- 11:40 pace
Location: Treadmill
How I Felt: 7
Played it safe today and did my run on the treadmill. My schedule called for 7 miles with 7 x 30 second strides. I skipped the strides due to an upset stomach. My stomach has been churning since dinner. I'm not sure, but I think I ate a bad piece of salmon.
Wednesday, July 12, 2006
Fantastic Run!
I've been afraid to admit it, but several of my prior runs have not been pleasurable. I blamed the heat, I blamed the additional mileage, well I blamed everything I could think of, but whatever it is the runs have not been gratifying.
All this changed with a single run. Tonight's run energized my soul.
While looking over my prior runs I only found two miles that were under ten minutes, since July 2nd. I can honestly say, "I'm OK with that". But, just when I think I have this running thing figured out, I have one of these really great days.
Of course, the run was with the Striders, who always bring out the best in me. A combination of stretching, proper hydration, and the group run environment paid off big with an impressive 9:09 overall pace for 5.2 miles.
This was the first occasion in a long time that the left shin was completely free of discomfort. The pace felt comfortable and I was running a "seven" on a scale of 1-10. So, there was a lot left in the tank. Near the end, I asked Lisa to "talk to me", because the heat was playing mental games on me, making me feel the false need to walk. She obliged and took it a step further with a sub-9 minute pace for the last half mile. The recovery was quick. Looking back I wish I had added a mile to the end. These utopia runs don't happen often for me, so I need to take advantage when I experience one.
The post run gathering at Beck's Prime was great. I always love listening to the passion that accomplished runners have about the sport. Tonight's Beck superstar crew included Coach Steeve, Matt, Bessie, and Lee.
Activity: Group Run
Mileage: 5.20 miles
Time: 47:41 -- 9:09 pace
Splits:
9:21
9:04
9:13
9:17
8:59
1:44 (0.20 mile)
Location: Memorial Park
How I Felt: 10
All this changed with a single run. Tonight's run energized my soul.
While looking over my prior runs I only found two miles that were under ten minutes, since July 2nd. I can honestly say, "I'm OK with that". But, just when I think I have this running thing figured out, I have one of these really great days.
Of course, the run was with the Striders, who always bring out the best in me. A combination of stretching, proper hydration, and the group run environment paid off big with an impressive 9:09 overall pace for 5.2 miles.
This was the first occasion in a long time that the left shin was completely free of discomfort. The pace felt comfortable and I was running a "seven" on a scale of 1-10. So, there was a lot left in the tank. Near the end, I asked Lisa to "talk to me", because the heat was playing mental games on me, making me feel the false need to walk. She obliged and took it a step further with a sub-9 minute pace for the last half mile. The recovery was quick. Looking back I wish I had added a mile to the end. These utopia runs don't happen often for me, so I need to take advantage when I experience one.
The post run gathering at Beck's Prime was great. I always love listening to the passion that accomplished runners have about the sport. Tonight's Beck superstar crew included Coach Steeve, Matt, Bessie, and Lee.
Activity: Group Run
Mileage: 5.20 miles
Time: 47:41 -- 9:09 pace
Splits:
9:21
9:04
9:13
9:17
8:59
1:44 (0.20 mile)
Location: Memorial Park
How I Felt: 10
Tuesday, July 11, 2006
Tuesday 8 x 30/30's
Activity: Run
Mileage: 4.88 miles
2-mile warm up:
10:57
10:21
8 x 30/30 at one mile race pace EFFORT:
I gave a solid effort for all 8 runs. Only able to recover jog the first two 30's. I walked the remaining recovery 30's.
Covered 0.88 miles in 7:36 minutes (8:39 pace). Not bad since I walked 6-30's
2-mile cool down:
11:10
10:12
Location: Humble Fire Department
How I Felt: 8
There is a small error on the prior post. I actually weight 205.5, not 207.
Mileage: 4.88 miles
2-mile warm up:
10:57
10:21
8 x 30/30 at one mile race pace EFFORT:
I gave a solid effort for all 8 runs. Only able to recover jog the first two 30's. I walked the remaining recovery 30's.
Covered 0.88 miles in 7:36 minutes (8:39 pace). Not bad since I walked 6-30's
2-mile cool down:
11:10
10:12
Location: Humble Fire Department
How I Felt: 8
There is a small error on the prior post. I actually weight 205.5, not 207.
One Year Anniversary
I had a "big" post planned for today, but when I started thinking about the content there wasn't as much to say as I initially thought. This day last year I started dieting and running. There has been a fair amount of bumps in the road, yet well worth the journey. Below are a few anniversary facts:
Started Walk/Run & Dieting Program: July 11, 2005
Start Weight: 272 lbs
Current Weight: 207 lbs
First Race: Fired Up 5K, Sugar Land, Texas
Initial Pant Size: 46
Current Pant Size: 36
Initial Resting Heart Rate: 74
Current Resting Heart Rate: 56
My First Run: Ran for less than 2 minutes. Stopped, bent over in exhaustion, and walked back inside due to the pain
Current Running: 30+ miles per week, which includes a 13-mile long run
Average RUNNING Related Miles I Drive Per Week: 80-110
Joined HARRA: August 2005
Joined Power in Motion: Fall 2005
Joined the Houston Striders: March 2006
Humble Runner Blog Debut: May 1, 2006
Dates Spent Not Running (slump): November 22, 2005 through January 1, 2006
Injuries: Only one. Lower back pain, no running for 2 weeks in June 2006
As promised, here are the before and after pictures. Let me remind you there are few pictures of me, so my selection was limited. I'm a avid hunter, so most of my pictures are with a deer carcass in the frame. I cropped the picture so, the quality is rather poor. Try not to laugh too much.
Started Walk/Run & Dieting Program: July 11, 2005
Start Weight: 272 lbs
Current Weight: 207 lbs
First Race: Fired Up 5K, Sugar Land, Texas
Initial Pant Size: 46
Current Pant Size: 36
Initial Resting Heart Rate: 74
Current Resting Heart Rate: 56
My First Run: Ran for less than 2 minutes. Stopped, bent over in exhaustion, and walked back inside due to the pain
Current Running: 30+ miles per week, which includes a 13-mile long run
Average RUNNING Related Miles I Drive Per Week: 80-110
Joined HARRA: August 2005
Joined Power in Motion: Fall 2005
Joined the Houston Striders: March 2006
Humble Runner Blog Debut: May 1, 2006
Dates Spent Not Running (slump): November 22, 2005 through January 1, 2006
Injuries: Only one. Lower back pain, no running for 2 weeks in June 2006
As promised, here are the before and after pictures. Let me remind you there are few pictures of me, so my selection was limited. I'm a avid hunter, so most of my pictures are with a deer carcass in the frame. I cropped the picture so, the quality is rather poor. Try not to laugh too much.
BEFORE PICTURE
AFTER Picture
Monday, July 10, 2006
EZ 4-miler
Activity: Easy Run
Mileage: 4.0 miles
Time: 45:00 minutes -- 11:15 pace
Location: Treadmill
How I Felt: 9
Small amount of shin pain after the run. The run seemed easy.
Activity: Weight Training
Body Region: Total Body
Time: 1.5 hours
Location: Home Gym
How I Felt: 8
Mileage: 4.0 miles
Time: 45:00 minutes -- 11:15 pace
Location: Treadmill
How I Felt: 9
Small amount of shin pain after the run. The run seemed easy.
Activity: Weight Training
Body Region: Total Body
Time: 1.5 hours
Location: Home Gym
How I Felt: 8
Week-in-Review, ending 7/10/06
Another week, another 1.5 pounds of "actual" fat loss. The scale shows a loss of 2.75 pounds. If the Omron Body Fat Analyzer is correct I had a significant lean muscle loss. Looking at all the numbers revealed some interesting data. I ate the least, on the days I ran the most. So, the lean muscle loss may be correct. I'll try harder in the future to correct this.
Weight: 205.5 lbs
Body Fat: 23.4%
Fat Mass Weight: 48 lbs
When I talk to runners I don't know, I always wonder about their weekly mileage. I'm amazed how some runners are able to cover so much ground in a single week. Probably has to do with their speed. The issue is simple math. Most advanced runners can cover 60+ miles in the time it takes me to cover 30 miles, yet we spend the same amount of "time" running. In the past, I always considered 40+ miles per week as the BIG LEAGUE. It seems hard to believe, but this week I covered 41.14 miles! Yes, I double checked my numbers. I finally have a base to be proud of. With a little luck I can hold this mileage and maintain my 12+ mile long runs.
Weekly Mileage: 41.14 miles
Now the food stuff. As stated above, I had some very high caloric intake days and some very low caloric intake days. The average yielded a slightly higher number than my basal metabolic rate. Busting the 3k mark sucks, but I can accept it as grounds for improvement.
Calories: 3021
Fat: 76 grams
Carbs: 418 grams
Protein: 186 grams
Weight: 205.5 lbs
Body Fat: 23.4%
Fat Mass Weight: 48 lbs
When I talk to runners I don't know, I always wonder about their weekly mileage. I'm amazed how some runners are able to cover so much ground in a single week. Probably has to do with their speed. The issue is simple math. Most advanced runners can cover 60+ miles in the time it takes me to cover 30 miles, yet we spend the same amount of "time" running. In the past, I always considered 40+ miles per week as the BIG LEAGUE. It seems hard to believe, but this week I covered 41.14 miles! Yes, I double checked my numbers. I finally have a base to be proud of. With a little luck I can hold this mileage and maintain my 12+ mile long runs.
Weekly Mileage: 41.14 miles
Now the food stuff. As stated above, I had some very high caloric intake days and some very low caloric intake days. The average yielded a slightly higher number than my basal metabolic rate. Busting the 3k mark sucks, but I can accept it as grounds for improvement.
Calories: 3021
Fat: 76 grams
Carbs: 418 grams
Protein: 186 grams
Sunday, July 09, 2006
Bad Timing
I won't embarrass myself and tell you what time I went out and ran. Let's just say the scheduled 5-miler came to dead halt at 2.68 miles. After ten minutes of cooling off, I jumped on the treadmill for the remaining 2.5 miles. I allowed myself to get entirely too hot for the first half of the run outside, so I kept the treadmill pace slow.
Activity: Easy Run
Mileage: 5.18 miles
Time: 53:39 -- 10:21 overall pace
Woodland Pines Splits:
10:12
09:47
06:45 (.68 miles)
Treadmill Splits:
26:55 (2.5 miles)
Location: Woodland Pines Subdivision/Treadmill
How I Felt: WPS-5, Treadmill-8
Activity: Easy Run
Mileage: 5.18 miles
Time: 53:39 -- 10:21 overall pace
Woodland Pines Splits:
10:12
09:47
06:45 (.68 miles)
Treadmill Splits:
26:55 (2.5 miles)
Location: Woodland Pines Subdivision/Treadmill
How I Felt: WPS-5, Treadmill-8
Saturday, July 08, 2006
13 miles, DONE!
Nobody answered my plea for an extra early run, so I went at it alone. I ran my usual Woodland Pines subdivision loop, which is 1.5 miles. I started early, because I refuse to do 13 miles at work. The temperature was great at 5am, but it started getting toasty near the end. Overall, the run wasn't as bad as I had expected.
The ten mile mark is still hard for me. As a sign of support, my wonderful wife and daughter joined me on their bicycles for the last 5k. That was a big mental boast, as the route was getting boring and my legs were acking.
Todays pace was within ONE SECOND of last weeks run of the same distance, yet the splits were completely different. Last week I went out fast for 8 miles and bogged down after that. Today, I started off rather slow and had some small negative mile splits coupled with a strong finish. I was tired, but nothing like last week.
I have noticed one thing that is different after running 13 miles. I have a complete loss of appetite. I NEVER lose my appetite. I mean never. So, this is new territory for me. I didn't feel like eating today until 2 pm. If this normal? Is there something wrong? I wish I had this "feeling" more often, then I could really lose some weight!
Activity: Long Run
Mileage: 13.12 miles
Time: 2:18:43 -- 10:34 pace
Splits (left to right):
11:06, 11:13, 10:40, 10:41, 10:50,
10:39, 10:27. 10:17, 10:09, 10:24,
10:27, 10:35, 10:01, 01:05 (0.12 mile)
Location: Woodland Pines Subdivision
How I Felt: 9
I purposely ran the final mile faster. I was extremely hot and decided to take my shirt off. YIKES, Bill's running bare bones! I was hoping to finish before someone saw all this blubber in motion. Thankfully, I finished my run before any of my neighbor's were violated, whew!
Activity: Weight Training
Body Region: Upper and Lower
Time: 1-hour
Location: Humble Fire Department Gym
How I felt: 8.5
The ten mile mark is still hard for me. As a sign of support, my wonderful wife and daughter joined me on their bicycles for the last 5k. That was a big mental boast, as the route was getting boring and my legs were acking.
Todays pace was within ONE SECOND of last weeks run of the same distance, yet the splits were completely different. Last week I went out fast for 8 miles and bogged down after that. Today, I started off rather slow and had some small negative mile splits coupled with a strong finish. I was tired, but nothing like last week.
I have noticed one thing that is different after running 13 miles. I have a complete loss of appetite. I NEVER lose my appetite. I mean never. So, this is new territory for me. I didn't feel like eating today until 2 pm. If this normal? Is there something wrong? I wish I had this "feeling" more often, then I could really lose some weight!
Activity: Long Run
Mileage: 13.12 miles
Time: 2:18:43 -- 10:34 pace
Splits (left to right):
11:06, 11:13, 10:40, 10:41, 10:50,
10:39, 10:27. 10:17, 10:09, 10:24,
10:27, 10:35, 10:01, 01:05 (0.12 mile)
Location: Woodland Pines Subdivision
How I Felt: 9
I purposely ran the final mile faster. I was extremely hot and decided to take my shirt off. YIKES, Bill's running bare bones! I was hoping to finish before someone saw all this blubber in motion. Thankfully, I finished my run before any of my neighbor's were violated, whew!
Activity: Weight Training
Body Region: Upper and Lower
Time: 1-hour
Location: Humble Fire Department Gym
How I felt: 8.5
Thursday, July 06, 2006
7 miles Inside Woodland Pines
Enjoyable neighborhood run tonight. Unanticipated outcome, taking into account I was pushing Alison in the stroller for a little more than 7-miles, yesterdays shin pain, and my overall exhaustion.
I seriously think there is a link between my shin pain and running at work. The surface is concrete on one side of the station and asphalt on the other. Both sides have a significant camber and the turns are at a 90 degree angle. Today, the shin is ok. Who knows, I sure as hell don't!
Thank God it's Friday really means something, when you run six days a week. At work we have been busy at night, which means little, if any sleep on duty. Damn them for trying to make me earn my money! Last night I was up most the time on various calls. The running and the lack of sleep caught up to me today. When I got home, I slept for almost 3 hours. And I'm still tired!
I'll probably do a lower body workout after this post.... we'll see!
Activity: Easy Run
Mileage: 7.15 miles
Time: 1:20:55 -- 11:19 pace
Splits (left to right):
11:20, 11:20, 10:52, 13:01
11:00, 11:01, 10:51, 1:30 (1.15 mile)
Location: Woodland Pines Subdivision
How I Felt: 9.5
I seriously think there is a link between my shin pain and running at work. The surface is concrete on one side of the station and asphalt on the other. Both sides have a significant camber and the turns are at a 90 degree angle. Today, the shin is ok. Who knows, I sure as hell don't!
Thank God it's Friday really means something, when you run six days a week. At work we have been busy at night, which means little, if any sleep on duty. Damn them for trying to make me earn my money! Last night I was up most the time on various calls. The running and the lack of sleep caught up to me today. When I got home, I slept for almost 3 hours. And I'm still tired!
I'll probably do a lower body workout after this post.... we'll see!
Activity: Easy Run
Mileage: 7.15 miles
Time: 1:20:55 -- 11:19 pace
Splits (left to right):
11:20, 11:20, 10:52, 13:01
11:00, 11:01, 10:51, 1:30 (1.15 mile)
Location: Woodland Pines Subdivision
How I Felt: 9.5
Wednesday, July 05, 2006
Weird Run
Todays run was odd. First of all I completed 6-miles at work. The first two miles were near perfect. My legs felt good and the pace was quicker than expected. After those first two glorious miles, everything came apart. My left shin started bothering me again. Oddly though, it hurt the most when I stopped for water at the end of miles 2, 4, and 6. By the time I finished, I couldn't bare weight on my left leg. The site is so tender I can hardly touch it, so massage is not an option yet. I'm icing the shin as I type this post.
I started the run at 4 pm, and boy was it hot. That may be one of the reasons I fell apart so soon. The heat is mentally fatiguing to me. I fought long and hard to stay in motion. Oh well, the run is done as scheduled and in the books. Running 6 days a week is going to be tougher than I expected.
Activity: Run
Mileage: 6 miles
Time: 1:02:54 -- 10:29 average pace
Splits:
10:05
09:50
10:02
10:48
11:20 (Obviously, my hardest mile)
10:46
Location: Humble Fire Department
How I felt: 7.5 Overall
I started the run at 4 pm, and boy was it hot. That may be one of the reasons I fell apart so soon. The heat is mentally fatiguing to me. I fought long and hard to stay in motion. Oh well, the run is done as scheduled and in the books. Running 6 days a week is going to be tougher than I expected.
Activity: Run
Mileage: 6 miles
Time: 1:02:54 -- 10:29 average pace
Splits:
10:05
09:50
10:02
10:48
11:20 (Obviously, my hardest mile)
10:46
Location: Humble Fire Department
How I felt: 7.5 Overall
Tuesday, July 04, 2006
Wanta Run? #2
WANTED: Running partners for an early Saturday long run.
Time: 5am
Distance: 13 miles
Location: Lake Houston/Atascocita/Kingwood
You will not be disappointed in the course I layed out. We'll start and end on the East side of the Lake Houston Bridge. The inbetween stuff will encompass some nice residential areas.
The start time is rather rigid, everything else is negotiable. Once we are done, I'm due at work. If I have any takers, I'll supply the water and mindless chatter. For you speedsters, I run 10:45-12:00 pace on my long run's.
Please don't force me to run alone ;-)
Time: 5am
Distance: 13 miles
Location: Lake Houston/Atascocita/Kingwood
You will not be disappointed in the course I layed out. We'll start and end on the East side of the Lake Houston Bridge. The inbetween stuff will encompass some nice residential areas.
The start time is rather rigid, everything else is negotiable. Once we are done, I'm due at work. If I have any takers, I'll supply the water and mindless chatter. For you speedsters, I run 10:45-12:00 pace on my long run's.
Please don't force me to run alone ;-)
Mini speed workout
Today was the first speed workout since June 18th. Everything went well, considering the humidity & hot weather. Not too many people on the Humble Park trails, so I had the place to myself. I did a two-mile warm up, 6 x 30/30 @ 1-mile race pace (effort), followed by a 2-mile cool down.
Activity: Speed Work -- Run
Mileage: 4.69 miles total
Time: 48:19 (overall time)
Two-mile warm up: 10:47 and 10:30
6 x 30/30 at 1-mile race pace:
Covered 0.69 miles in 5:36 (8:09 avg. pace for run and recovery)
Two-mile cool down: 10:45 and 10:31
Location: Humble City Park
How I Felt: 9
Happy July Forth, AMERICA!
Activity: Speed Work -- Run
Mileage: 4.69 miles total
Time: 48:19 (overall time)
Two-mile warm up: 10:47 and 10:30
6 x 30/30 at 1-mile race pace:
Covered 0.69 miles in 5:36 (8:09 avg. pace for run and recovery)
Two-mile cool down: 10:45 and 10:31
Location: Humble City Park
How I Felt: 9
Happy July Forth, AMERICA!
Monday, July 03, 2006
Another Great Link
Check out the link below to a GREAT Story. Somewhat long as a blog, somewhat short as an abbreviated story of a runners life. All you have to do is read the first paragraph, then you are hooked. Enjoy. Runners by Roger Hart
5-miles + Week in Review
I didn't see the Week-in-Review results I expected, however the numbers are moving in the right direction. The scale read a mere 3/4 lb loss, but the fat mass weight loss was 1.5 pounds. With a bit of luck, the 6-day-a-week running schedule will yield better results.
Weight: 208.25 lbs
Body Fat: 23.7%
Fat Mass Weight: 49.5 lbs
7-day Nutritional Average, ending 07/02/06:
Calories: 2975
Fat: 84 grams
Carbs: 425 grams
Protein: 159 grams
Activity: Easy Run
Mileage: 5 miles
Time: 52:28 -- 10:29 pace
Splits:
10:26
10:31
10:38
10:48
10:26
Location: Humble City Park
How I Felt: 8.5
Kudos to Fleet Feet Sports for excellent customer service. The staff bent over backwards to ensure I had the right shoe. Those guys and gals really know their craft. I ran 5 miles in the new shoes today and they felt tremendous! It didn't take us long to determine that the Saucany Trigon 3-Ride was the right shoe for me. The shoe only comes in two colors, blue and orange. I choose the blogger-orange. Sorry, no Strider-yellow in this model.
Todays run was uneventful. Nothing great, nothing bad. I ran at the Humble City Park. Have I mentioned how humid it has been this week?
Weight: 208.25 lbs
Body Fat: 23.7%
Fat Mass Weight: 49.5 lbs
7-day Nutritional Average, ending 07/02/06:
Calories: 2975
Fat: 84 grams
Carbs: 425 grams
Protein: 159 grams
Activity: Easy Run
Mileage: 5 miles
Time: 52:28 -- 10:29 pace
Splits:
10:26
10:31
10:38
10:48
10:26
Location: Humble City Park
How I Felt: 8.5
Kudos to Fleet Feet Sports for excellent customer service. The staff bent over backwards to ensure I had the right shoe. Those guys and gals really know their craft. I ran 5 miles in the new shoes today and they felt tremendous! It didn't take us long to determine that the Saucany Trigon 3-Ride was the right shoe for me. The shoe only comes in two colors, blue and orange. I choose the blogger-orange. Sorry, no Strider-yellow in this model.
Todays run was uneventful. Nothing great, nothing bad. I ran at the Humble City Park. Have I mentioned how humid it has been this week?
Sunday, July 02, 2006
Equipment Malfunction
I officially started my schedule of running six day's per week. I'm at work today, so it was the dreaded loops around the fire station.
With the exception of my treadmill runs, I always wear my Garmin 205. Today's run was no exception. In recent weeks, I have trained myself to not look at the display too often. The auto laps feature is activated, so the unit will record the splits, give me a small beep, and pop-up a display of the last mile time. Follow me, I promise I'm going somewhere with this. My small loop route is about 0.20-.22, depending on how wide you take the turns. After six loops I hadn't heard a peep from my watch. The rookie asked if we had run a mile yet, so I looked at my watch for the first time. To my surprise it read our distance completed as 0.42! I knew this was not right and tried to determine the problem. After another minute it read 0.41. At the seventh loop I looked again and it read 0.38. I was going backwards. I stopped, turned the watch off, then back on. I scrapped the first 7-laps and called it a single mile, even though I know it was 1.4 miles. Not a problem in the world after the "re-boot". This time I kept a close eye on the distance. This has never happened before. Weird, huh?
My second problem was the new Asics Gel-Landreth shoes. The padding was consistent to a 2x4. As a heavy runner, I always ask for a heavy cushioned shoe. This shoe felt comfortable in the store, but todays run was less than pleasant feeling. The bottom of my feet felt like they were on fire and there was significant heel slippage. I tied a "runners knot", no help. I tied the laces tighter, which made my foot feel like it was falling asleep. Tomorrow, I'll make a phone call and see if they can help me. When I bought the shoes they showed me numerous brands and models. Due to price restraints my only options were the Asics Landreth and a nice fitting model made by saucany. The saucany shoe felt better in the store. Unfortunately, I relied on my prior history with asic, which had proven good... till now. With a little luck, I can try the other shoe.
I'm done bitching. The four mile run went well. The first mile split below is a guess. The overcast skies kept the temperature below 90. But, like yesterdays run, the humidity was out in full force. I also had time at work for a complete body workout. This was a really good activity day for me. I can't wait to see my "week in review" results in the morning.
This week's total mileage was: 35.09!
Activity: Easy Run
Mileage: 4.20 miles
Time: 43:05 -- 10:15 pace
Splits:
10:30 (High-side guess)
10:38
10:06
10:01
01:50 (0.20 mile)
Location: Humble Fire Department
How I Felt: 10
Activity: Weight Training
Body Region: Total Body
Time: 1.5 hours
Location: Humble Fire Department Gym
How I felt: 8.5
Boy, do I have a great link for you today. Even though I'm a new runner, this running calculator from McMillan Running is far more superior to any others I have seen. I particularly enjoy the speed work predictor. Check it out!
With the exception of my treadmill runs, I always wear my Garmin 205. Today's run was no exception. In recent weeks, I have trained myself to not look at the display too often. The auto laps feature is activated, so the unit will record the splits, give me a small beep, and pop-up a display of the last mile time. Follow me, I promise I'm going somewhere with this. My small loop route is about 0.20-.22, depending on how wide you take the turns. After six loops I hadn't heard a peep from my watch. The rookie asked if we had run a mile yet, so I looked at my watch for the first time. To my surprise it read our distance completed as 0.42! I knew this was not right and tried to determine the problem. After another minute it read 0.41. At the seventh loop I looked again and it read 0.38. I was going backwards. I stopped, turned the watch off, then back on. I scrapped the first 7-laps and called it a single mile, even though I know it was 1.4 miles. Not a problem in the world after the "re-boot". This time I kept a close eye on the distance. This has never happened before. Weird, huh?
My second problem was the new Asics Gel-Landreth shoes. The padding was consistent to a 2x4. As a heavy runner, I always ask for a heavy cushioned shoe. This shoe felt comfortable in the store, but todays run was less than pleasant feeling. The bottom of my feet felt like they were on fire and there was significant heel slippage. I tied a "runners knot", no help. I tied the laces tighter, which made my foot feel like it was falling asleep. Tomorrow, I'll make a phone call and see if they can help me. When I bought the shoes they showed me numerous brands and models. Due to price restraints my only options were the Asics Landreth and a nice fitting model made by saucany. The saucany shoe felt better in the store. Unfortunately, I relied on my prior history with asic, which had proven good... till now. With a little luck, I can try the other shoe.
I'm done bitching. The four mile run went well. The first mile split below is a guess. The overcast skies kept the temperature below 90. But, like yesterdays run, the humidity was out in full force. I also had time at work for a complete body workout. This was a really good activity day for me. I can't wait to see my "week in review" results in the morning.
This week's total mileage was: 35.09!
Activity: Easy Run
Mileage: 4.20 miles
Time: 43:05 -- 10:15 pace
Splits:
10:30 (High-side guess)
10:38
10:06
10:01
01:50 (0.20 mile)
Location: Humble Fire Department
How I Felt: 10
Activity: Weight Training
Body Region: Total Body
Time: 1.5 hours
Location: Humble Fire Department Gym
How I felt: 8.5
Boy, do I have a great link for you today. Even though I'm a new runner, this running calculator from McMillan Running is far more superior to any others I have seen. I particularly enjoy the speed work predictor. Check it out!
Saturday, July 01, 2006
Victory is Mine!
I. am. tired. (check back later for 2-pictures I have for this post, they are not uploading for some reason)
I did it, my first half-marathon distance. The Texas heat was rather wimpy, but the humidity put up a good fight. The battle was all mine for the first 8-miles. Some how I maintained a low ten-minute pace inside the Little Bear Park. I was being a little too cocky, as I found myself wondering if I could run a sub-2 hour 1/2 marathon in the fall. I guess that is when the humidity sucker punched me. Miles 8-10 were uncomfortable, but not problematic enough to abandon the schedule. At the ten mile mark I feel apart. I might as well been laying on the trail, letting the heat and humidity kick me in the head. My only response was some visualization and affirmation tricks. Who knows if they work, I just wanted to keep my head straight and continue running. I'm thankful the route was an out-and-back, because I would not have finished, had I seen my truck. From mile 10 thru 13.1 I took a "walk-break" every 0.75 mile. I kept the walk-breaks short, usually less than 50 yards. The problem arouse when I arrived at the starting point and my Garmin 205 only read 12.40 miles. That's when I got a small, VERY small second wind and finished the remaining 0.70 mile. In my books, I put this run down as a victory for Bill. The remaining Strider's might disagree after considering my finishing appearance. At the end, I had a severe case of battle fatigue. I had a splitting headache, I was nauseated, light-headed, and every muscle below my waist-line hurt.
Some how I composed enough energy to met the Striders for breakfast at Sandy's. I felt lousy and didn't want to go, but now I am glad I did. I wasn't able to eat due to the nausea, but the company and conversations were first class! The entire time I tried to present myself as strong and ready for another run. What they saw was a pooped, wanta-be runner. Next time, I'll try harder with the, "I'm not tired" act. My act was a "D-" at best. I'll admit, I enjoyed their sympathy. Just kidding!
The route was great. We ran the first half though the Little Bear park and the second half at Cullen Park. We saw tons of wildlife. At breakfast, Bessie took an inventory of our sightings, which included: one hog, numerous deer, a few rabbits, two wood ducks, tons of squirrels, one copperhead snake, a dead raccoon, and one "elusive" Yoder sighting.
Now that I'm home and feeling better I am pumped about my first half-marathon distance! Unfortunately, I'm home alone and it's no fun telling our dog Clifford about my run, though he did wag his tail in awe of my passion for running. Being so excited I considered gathering some wigs and leaves and making myself a laurel wreath to wear for the day. I decided not too, because you and I both know the dog would laugh at me.
Activity: Long Run
Mileage: 13.1 miles
Time: 2:18:07 -- 10:33 per mile pace
Splits (left to right):
10:18, 09:52, 10:01, 10:01
10:07, 10:05, 10:05, 09:43
10:15, 10:35, 11:04, 13:30
11:22, 01:10 (0.1 mile)
Location: Cullen park/Little Bear Park
How I Felt: 8.5 - overall
Yesterday's long run preparation helped. I had very little shin pain today. My asics 2110 have about 350+ miles on them and as a precaution, I treated myself to a new pair of shoes from Fleet Feet. The new addition: Asics Gel-Landreth. As an added bonus, they had "Strider" yellow in stock.
I did it, my first half-marathon distance. The Texas heat was rather wimpy, but the humidity put up a good fight. The battle was all mine for the first 8-miles. Some how I maintained a low ten-minute pace inside the Little Bear Park. I was being a little too cocky, as I found myself wondering if I could run a sub-2 hour 1/2 marathon in the fall. I guess that is when the humidity sucker punched me. Miles 8-10 were uncomfortable, but not problematic enough to abandon the schedule. At the ten mile mark I feel apart. I might as well been laying on the trail, letting the heat and humidity kick me in the head. My only response was some visualization and affirmation tricks. Who knows if they work, I just wanted to keep my head straight and continue running. I'm thankful the route was an out-and-back, because I would not have finished, had I seen my truck. From mile 10 thru 13.1 I took a "walk-break" every 0.75 mile. I kept the walk-breaks short, usually less than 50 yards. The problem arouse when I arrived at the starting point and my Garmin 205 only read 12.40 miles. That's when I got a small, VERY small second wind and finished the remaining 0.70 mile. In my books, I put this run down as a victory for Bill. The remaining Strider's might disagree after considering my finishing appearance. At the end, I had a severe case of battle fatigue. I had a splitting headache, I was nauseated, light-headed, and every muscle below my waist-line hurt.
Some how I composed enough energy to met the Striders for breakfast at Sandy's. I felt lousy and didn't want to go, but now I am glad I did. I wasn't able to eat due to the nausea, but the company and conversations were first class! The entire time I tried to present myself as strong and ready for another run. What they saw was a pooped, wanta-be runner. Next time, I'll try harder with the, "I'm not tired" act. My act was a "D-" at best. I'll admit, I enjoyed their sympathy. Just kidding!
The route was great. We ran the first half though the Little Bear park and the second half at Cullen Park. We saw tons of wildlife. At breakfast, Bessie took an inventory of our sightings, which included: one hog, numerous deer, a few rabbits, two wood ducks, tons of squirrels, one copperhead snake, a dead raccoon, and one "elusive" Yoder sighting.
Now that I'm home and feeling better I am pumped about my first half-marathon distance! Unfortunately, I'm home alone and it's no fun telling our dog Clifford about my run, though he did wag his tail in awe of my passion for running. Being so excited I considered gathering some wigs and leaves and making myself a laurel wreath to wear for the day. I decided not too, because you and I both know the dog would laugh at me.
Activity: Long Run
Mileage: 13.1 miles
Time: 2:18:07 -- 10:33 per mile pace
Splits (left to right):
10:18, 09:52, 10:01, 10:01
10:07, 10:05, 10:05, 09:43
10:15, 10:35, 11:04, 13:30
11:22, 01:10 (0.1 mile)
Location: Cullen park/Little Bear Park
How I Felt: 8.5 - overall
Yesterday's long run preparation helped. I had very little shin pain today. My asics 2110 have about 350+ miles on them and as a precaution, I treated myself to a new pair of shoes from Fleet Feet. The new addition: Asics Gel-Landreth. As an added bonus, they had "Strider" yellow in stock.
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