Wednesday, January 28, 2009

Progressing & Pressing

This morning, I "enjoyed" a 6 mile progressive run followed with upper body weightlifting.  I ran on the treadmill, with a 0.5 % incline (to simulate the wind resistance of running outside) and these are the splits:


I split the last mile into two halves and ran them as such:

7:35/1/2 mile
7:30/1/2 mile

I then did 3 sets of shoulder presses, lat pulldowns, shoulder raises,  tricep extensions and core exercises.  

Tuesday, January 27, 2009

Changing Gears

My coach has got me changing gears a bit.  My marathon is in April and starting this week, I'll be doing twice-a-days, (or longer once-a-days) by running and then finishing up at the gym, lifting weights.  The marathon I'm running in  April is in Big Sur, and it's run along the coast.  It will be hilly, and windy, so I've got to prepare for those two big factors.  Today was my first day doing the running/lifting thing.  I've done it before in the past, just never on a super-regular basis.  I find that running and weightlifting are two entirely different entities and they both tire my ass out in different ways.  It feels as though the two work against each other, so it will take me some time to get used to them.  Today's deal looked something like this:

An easy 5.23 miles in 44:05 
Averaged 8:26/mi and 151 bpm heart rate

Then I finished things off with some core exercises, decline bench press, fly machine, and some curls.  

Sunday, January 25, 2009

Strong 16

What a difference a week makes.

Today I ran 16 miles on the trail and felt really strong.  It looked like this:

16 miles in 2:36
Averaged 9:47/mile 150 beats per minute heart rate
1672 calories

I don't know why I felt so good.  I went to bed late last night after a performance, felt tired this morning, forgot most of the food I was supposed to bring on the run.  I just don't get it.  I ended up eating a mocha cliff shot gel, two really stale pretzels that I found in my Camelbak, and a couple of Powerade gel blocks.  

My favorite part of the run was when I tripped on a rock with less than 100 yards to go.  I landed on my knee, and rolled.  It wasn't nearly as bad as it could have been.  I guess it might be time to consider getting rid of the hair on my legs again.  (sigh)

Thursday, January 22, 2009

Yesterday & Today

Yesterday:  I ran 8, 1/4 mile repeats on the treadmill at 6:56/mile with walking break between them.  I felt pretty good.  I felt strong enough to run two of the repeats back-to-back as a 1/2 mile repeat.  (A good song came on and I felt inspired.)  I finished the nearly 3 mile workout and then did some squats,  walking lunges and core strengthening.  My coach told me that next month's workout schedule will have a lot of leg weight lifting in it, and core work as well, and I wanted to get the jump on it.  My legs are sore today.  And my ass.  

Today:  A 7 mile easy run that I did in the sprinkling rain.  I ran it in 56:44 and averaged 8:05/mile and 147 bpm heart rate.  I don't know why I felt strong today, it defies logic really when you consider how sore my legs are after yesterday's workout.  I didn't question it too much but instead picked up the pace since I was feeling good.  Tomorrow's a rest day, saturday too, since I perform saturday night.  Sunday, it's a 16 mile trail run.  Wish me luck.

Tuesday, January 20, 2009

Nothing Negative About That Split

On such a historic day, filled with excitement, trepidation, and expectations, with the world watching the U.S.,  I feel rather idiotic writing how my 5 mile negative split run.  I'm not a good enough writer to capture what a moment this morning was.  Nor am I in the slight bit embarrassed when I confess that watching our 44th President take the Oath of Office, I shed more than a few tears.  

Moving on.

Perhaps it was the morning's celebrations, maybe I just got some much needed rest, or perhaps it was because I finally ponied up the dough for the Big Sur Marathon,  but I felt fresh as a daisy out there today.  It looked like this: 

5.01 miles

Lap 1:  19:59  Av:  7:59/mi  264 calories burned
Lap 2:  18:52 Av:  7:33/mi  270 calories burned 

Monday, January 19, 2009


So the other day I emailed my online running coach about a 50K that I found out here, being run in mountains in March.  A 50K.  In March.  That's about 31 miles... and I was thinking, "yeah, I could do that".  Sure, it would be something big to tackle, but I've never shied away from a challenge.  My coach reminded me that I basically had 5 weeks to get ready for it, and that in that time, my long run would be going from 16 miles to a 25 miler 2 weeks before the event.  I mulled that information over in my brain a few days and was still feeling like it could happen.

And then the funny part of the story comes.

On sunday I ran my 10 Mile Time Trial.  It was not pretty.  In fact, it was the kind of run where you swear that  you're smoking a pack of Camels in your sleep, or you're running with corn syrup in your lungs, or that you're running in water...  well, you get the idea.  

I felt like complete and utter SHIT.  I was less than one mile into it when I knew I just didn't have it.  Not only did I not have it, I felt like I never had it to begin with.  I was suckin' wind, my eyes were watering from something in the air and felt like they were gonna pop out of my skull. Sometimes I'll go on a run, and feel like crap, only to warm up, and end up having a good, (sometimes great) run.  Sunday, was not like that.  

31 miles in 5 weeks?  It would actually be funny if it wasn't so sad...

Saturday, January 17, 2009

Posting... finally

It's a been a few days since I posted anything.  I had an easy 5 mile run on thursday which I did on the treadmill at the gym.  I finished that workout with a few weights, then friday I did weights as well.  Today I was supposed to run a 10 mile time trial, but because I perform tonight, I'm pushing it until tomorrow morning.  I squeeze it in before watching football.

Tuesday, January 13, 2009

Slow Death

Yup, that's the name of today's workout.  1/2 mile warm up, then 1 minute VERY hard, 1 minute recovery, 10 times.  I did it first thing this morning, right outta the gate, on a treadmill at the gym.  I gotta tell ya, it felt pretty good.  I was running the repeats @ 6"18/mile and when I finished I felt like I could've/should've been running them faster.  Ah well, there's always next time, right?

Monday, January 12, 2009

Runnin' With ZZ Top

"New (shorts), new shoes, and I don't know where I am going to..."

You remember that song by the bearded boys back in the 80's? That pretty much summed up my long run yesterday.  I decided to run something new yesterday, in a new pair of running shorts and new trail shoes.   I consulted my trail running book, picked a new trail to run, and I was off. 

Things didn't start very well for me.  Upon turning on my gps enabled running watch at the trail head, I was warned that the battery was low.  Frustrating, "but really", I thought, "how low could it be?" I had just charged it days earlier.  Turns out, it could be, and was, very low.  It was so low in fact, that  it couldn't find any satellites and died within the first 1/4 mile of my run.  "Well screw it", I thought.  I tried to focus on the relaxing aspect of not being tethered to an electronic device telling me all about how slow I was running, how my heart rate was sky rocketing, and how the incline was killing me.  I put a positive spin on it, and kept on running.

The trail, yeah, let's get into that a little... it was kind of brutal.  It let me warm up for like 1/2 a mile, (I guess) and then it had a pretty steep grade going up hill.  It had dirt steps, for God's sake!  I had written some notes down on  piece of paper, telling me where to turn at which mile, landmarks at mile whatever, things like that.  Well, when your gps is down, you've got no idea how far you're going.  Hell, I didn't even have any idea of how LONG I had been running.  All this is to say, the inevitable came to be:  I got lost.  Now lost makes it sound like I was stumbling around babbling like an idiot, scratching my head and saying "oh shit, now where do I go?"  It wasn't quite like that.  It was more like I saw a trail thought it looked right, and went that way.  About an hour (maybe) later, I came to a trail hub where I did know where I was. That was good.  I continued on my way fighting the wind every step of the way.  All in all, that run really kicked my ass.  I'm guessing I ran somewhere around 11-14 miles.  It was a beautiful run, and I'll be certain to do it again in the future.  

Tuesday, January 6, 2009

An Easy One

Just got in from my easy 1 hour run.  I covered almost 7 miles, (6.81 to be precise) in 58:34. That's an average of 8:45/mile, and 130 bpm heart rate.  The shnoz? Yeah, pretty much more of the same.

Monday, January 5, 2009


Today was a Progressive Run- 4 miles long.  Starting at 8:00/mile with each successive mile run faster than the last.  It looked something like this:
Mile 1:  7:54/mile
Mile 2:  7:43/mile
Mile 3:  7:34/mile
Mile 4:  7:20/mile

Total:  30:54

It felt good to do a little speed work but, again, my sinuses were really giving me grief.  

Sunday, January 4, 2009

13 Miles on the Road

Yesterday's 13 miler went all right.  I averaged about 8:10/mile.  I had a problem with my sinuses, even though I took a benadryl beforehand.  I was pretty sore afterwards, and the ice bath helped some of that.  The roads beat me up more than the trails do.  Today, I'm resting and the sinuses are giving me grief AGAIN.  It's tough to get into shape when I can't eat properly and refuel after my workouts. Frustrating.  

Friday, January 2, 2009

Sinus Trouble

It's been a rough couple of days in the sinus department.  I was having some problems on our Christmas vacation, but it wasn't affecting my running, because I wasn't running.  Now I'm back, trying to get back into it, and it's just not happening.  I have a 14 miler scheduled for tomorrow.  I'll prep my running stuff for it, and see how I feel tonight and tomorrow morning.

Happy New Year, everyone!