tag:blogger.com,1999:blog-16622614180390956132024-03-05T06:21:03.480-08:00Marathon After FiftyMy journey from Middle-aged Couch Potato to a Marathon Finish....and beyond...Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.comBlogger54125tag:blogger.com,1999:blog-1662261418039095613.post-65339531046947899562012-10-16T12:02:00.001-07:002012-10-16T15:07:02.942-07:00Mother Road Marathon 2012 – A Hard Won Success !<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hH6N_XRSDhVVm-L0Uw7iqCqFVW1mvbo_pqtEkZxhYRuBJ8upr3Ctsz3U9j5ULtCL42mxRBcMtIDlMSODGXPpeioXA1T94Gbv-5Z9_YbOZIfwCZ4mRrbywmiHX_H4Slg_GM49jweWRhnS/s1600/Mother+Road+Marathon.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hH6N_XRSDhVVm-L0Uw7iqCqFVW1mvbo_pqtEkZxhYRuBJ8upr3Ctsz3U9j5ULtCL42mxRBcMtIDlMSODGXPpeioXA1T94Gbv-5Z9_YbOZIfwCZ4mRrbywmiHX_H4Slg_GM49jweWRhnS/s1600/Mother+Road+Marathon.png" /></a></div>
Wow…what an amazing experience! I’d like to say that everything just went my way, it was nearly effortless, and I ran fast enough to qualify for the next Olympics. But that would take all the truth right out of it (not to mention the thrill of victory and the agony of de-feet). I WILL say this though…I had an amazing time at the race, and would definitely do it again. The race organizers did an absolutely fantastic job, and my hat is off to them. Very well done !
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The morning started at the Joplin Athletic Center which is on the west side of Joplin, Missouri. I got there about 5:00 a.m. and just chilled in the car for a while, then slowly got outfitted for the race. There was a series of buses that left from there to go the approximately 26 miles to the starting line in Commerce, OK. They started leaving about 5:30 a.m., and one left every 20 minutes or so up till about 6:45 a.m. I skipped the 6:00 bus and got on the one at 6:20, since it was chilly outside and I didn’t want to just stand outside at the starting line until the 7:30 a.m. start. The bus ride should have taken about 25-30 minutes.
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As far as the course was concerned, for the first 5 miles from Commerce to just outside of Quapaw (pronounced “O-Gah-Pah”…it is an American Indian word) the roads were completely closed so we had the entire highway. From there, we had probably a six foot shoulder to run on the vast majority of the time up till the 16 mile mark, where we had the shoulder of the highway AND a full lane. The shoulder was really good for the overwhelming majority of the race, free from rocks, holes, and other debris (at least for the most part). Back to the bus ride though.
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We were happily tooling along toward our destination when, just on the other side of Quapaw, there was a police car blocking the road. No worries I thought (as did the rest of us undoubtedly)…they closed the road the first five miles specifically for the runners, and WE were the runners. They would simply let the buses pass on to their destination, and we would be good to go.<br />
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Au contraire.<br />
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The police officer “had his orders” apparently…the road was CLOSED. Logic would NOT rule this day my friend…that type of thing might be done in the big city, but not out in these parts. The bus driver of the bus I skipped earlier had been “having the discussion” with the police officer about this for quite a while, and by the time we arrived he was somewhat flustered to say the least.<br />
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But thankfully the situation didn't escalate, and to the best of my knowledge, the officer did not have to fish the bullet out of his pocket.<br />
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At the conclusion of this discussion, the bus drivers decided to execute a three-point turn using a narrow gravel road and find another way to the start line, which ended up being a little over 15 miles away from that point based upon the way we had to go. We arrived at the starting area about 7:20, which in retrospect was just about perfect. I walked the three blocks to the line, used the facilities, stripped out of the throw-away sweats I had on, listened to the National Anthem, and 178 of us started at 7:35 a.m.
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The air was nice and cool, and everyone seemed relaxed and happy. The clouds had some amazing morning colors, and we were at mile 2 before the sun crested the horizon. The first couple of miles were easy and very pleasant. From about 1.8 to 3.7 it was a very gentle and steady incline, gaining about 50 feet. It was so gentle, it actually seemed flat. I was a little concerned that I was moving too quickly at this point, averaging 8:47 minutes per mile. I had planned on being more in the 9:15 to 9:30 range. I kept trying to ease off a bit by just taking slow, deep breaths and relaxing, but I seemed to be on auto-pilot from a pace perspective. I averaged 8:46 per mile through the first 6 miles, and things still felt nice and relaxed, although I was still concerned about the pace. This same type of thing happened to me at Cowtown in February (back then I was aiming for 9:30 and my average pace through 6 there was 9:03), so I wasn’t overly concerned at this point.
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The next few miles were uneventful and fairly flat, with just very gentle rolling hills all within about 20 feet of elevation. From mile 9.5 to mile 11 the course gained another 50 feet. Shortly after that, there was a short, abrupt downhill and uphill right about the 12 mile point, but it wasn’t bad. About this point I tried to make a more conscious effort to slow down, since I had a growing concern that I was going too fast. I was averaging an 8:50 pace up to this point, so had slowed down only slightly. As a point of reference, at Cowtown I was averaging an 8:59 pace at this point, so while there was some concern, I wasn’t freaked out or anything. I passed the half-marathon point at 1:56:40, just shy of three minutes ahead of my Cowtown halfway mark.
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Then, the wheels started to come off.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnC4S7ShRZyOoWfBSU5W0LX7T6eInDxrKCapzp5R5MKCf5f-7xil5-sstZaT2S8d8g9Kc_kRTh6OaCr69fZj5s_kdieSqVBCbrqrScnTkE4fD60zAL9W37ZTdtny8npitC27PGFEJFOf1/s1600/Wheels+off.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnC4S7ShRZyOoWfBSU5W0LX7T6eInDxrKCapzp5R5MKCf5f-7xil5-sstZaT2S8d8g9Kc_kRTh6OaCr69fZj5s_kdieSqVBCbrqrScnTkE4fD60zAL9W37ZTdtny8npitC27PGFEJFOf1/s200/Wheels+off.png" width="200" /></a>At the 13.9 mile mark, I just simply ran out of gas seemingly all at once. I felt like I had to take a walk break…I just felt drained and out of breath. At this point, the participants had really spread out, and that was very different from Cowtown, where there were people around all the time. From this point forward it wasn’t uncommon for me to be able to not see another runner in front of me, and then turn around and not see another runner behind me. I didn’t look back more than a few times (wasn’t going that way ), but it was a bit lonely. It wasn’t that way at all times by any means, but there was certainly never a crowd around me, and no one on the side of the course except at the aid stations every 2 miles. I did a run / walk type of thing, running whenever I felt the energy return and power walking when I couldn’t.
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At a little past the 17 mile mark, I started to have muscle spasms in my calves and quads. Since I’m definitely NOT a fan of full-on locked up cramps, I would switch to a power walk whenever the muscle spasms would start (never in more than one leg or location at a time thankfully), and run when I could. Unfortunately, this is also where the elevation profile of the course really banks up, rising from about 800 feet at 17.6 to 1040 feet at 25.8. It was a real challenge to keep going at this point, because I REALLY would have preferred to just keep running, and the walking breaks would normally have been a bit demoralizing. However, for some reason I seemed to just switch to an ultra-running perspective (walk the uphills, try to run the downhills and flats, and keep moving forward), and just kept making the best forward progress I could make. I averaged 11:20 per mile from 17 through 22.
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Just shy of the 23 mile mark I once again attempted a run segment but my body shut me down immediately, like within two or three steps, with rolling spasms in my calves (and sometimes thighs). I got the message loud and clear. I could either power walk it in, or lay on the ground in a full-on cramp. My body didn’t seem to care which one, and left the decision to me. Being the chicken that I am, I chose the less painful course of action and just focused on walking. I did try twice more over the next 3+ miles to lightly jog, but was shut down just as quick. It really felt weird to be walking across a finish line, especially when at Cowtown I really put the hammer down and sprinted across the line, but it was a true battle to just keep up the walking pace at that point. Even at that, I did manage to average 13:04 per mile over the last 3.2 miles of the course, and finished the race with a time of 4:29:30.
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This was my third marathon, but I have to say that I just may be the most proud of this one. I actually <a href="http://www.marathonafterfifty.blogspot.com/2011/12/last-long-run-of-2011.html" target="_blank">ran a marathon distance in training</a> by myself on December 29th of 2011 in 4:12:45, and I ran my <a href="http://www.marathonafterfifty.blogspot.com/2012/02/cowtown-marathon-2012-my-first-marathon.html" target="_blank">first official marathon at Cowtown</a> on February 26th of this year in 3:56:06. My <a href="http://www.marathonafterfifty.blogspot.com/2012/04/a2a-marathon-recap.html" target="_blank">second official marathon </a>was on April 1st of this year, but I had to DNF that race at a little over the 12 mile mark due to heat exhaustion. Rolling back spasms and disorientation was just something I couldn’t work through. So this one was my third official marathon, as well as the third time I’ve covered the marathon distance. The difference here though was that it really felt like a true struggle on the back half, almost like a war at times, and I’m quite proud to have risen to the challenge. I honestly feel like I put forth the best effort possible for me that day.
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I know that I left it all out on the course on Sunday, and there wasn’t any more to give really, so I’m pleased that I was able to rise to the challenges this race offered. After all, I knew going into it that it would be a challenge, having to deal with a sinus infection that started a week prior to the race, as well as not being able to train consistently due to a chronic calf strain that hung on for 8 solid weeks and that prevented any long runs not to mention cutting my mileage by a good third. I also didn’t get the best possible rest the night before the marathon, since there was a lot of yelling, door slamming, laughing and talking till nearly midnight outside my door.<br />
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Based upon my fitness, I could have and probably did go out too hard in the first half. Dialing it back in early might have at least staved off the run/walk segment for a mile or several, but that is just a guess. I felt well hydrated throughout, and drank plenty over the course of the run, so I don’t think dehydration played any role.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiohwbvQtVokvoUOJtLzCpyuHtkdNU5yGb-ZAr7ulRKPg_GVNyJ5ez-AKUscsBq947aNd-geIq_TP4rCZ6YeXhIv3CNPfjfh8Giz1I_xcXUOO03fkE8HYHHSkErQvW3fGb4iFzIdm5gfrP8/s1600/New+Plan.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiohwbvQtVokvoUOJtLzCpyuHtkdNU5yGb-ZAr7ulRKPg_GVNyJ5ez-AKUscsBq947aNd-geIq_TP4rCZ6YeXhIv3CNPfjfh8Giz1I_xcXUOO03fkE8HYHHSkErQvW3fGb4iFzIdm5gfrP8/s200/New+Plan.png" width="200" /></a>My plan at this point first and foremost is to just be gentle with myself, and return to training slowly. I won’t be doing any running until Saturday. I plan to do gentle walks or bike rides to keep things loose and flush out the system. The number one goal being to NOT repeat my typical pattern, and set myself up for another injury that I have to train through for months. On Saturday I’ll start with just a couple of miles, and I’ll ramp back to my normal mileage slowly. I have a feeling that just staying healthy and injury free will be a giant stride toward a better experience at my next marathon. From there I’ll probably be a LOT more diligent about keeping the early miles slower by at least 20-30 seconds per mile, then speeding up if things still feel good.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie2N9eZzXic11k8AagyVpENspnwm4ErcoJ_xViO2fVJ6IaNI3pOqrCTnvDU_JdAiGWsQrJB0588GGoltWxxAHiM2ZGVzPvwh2vWaI5e67vUQy0lGfj2uBSedtTyuBdhg8YxRR20aCqyDMk/s1600/MRM+Map+and+Elevation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="612" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie2N9eZzXic11k8AagyVpENspnwm4ErcoJ_xViO2fVJ6IaNI3pOqrCTnvDU_JdAiGWsQrJB0588GGoltWxxAHiM2ZGVzPvwh2vWaI5e67vUQy0lGfj2uBSedtTyuBdhg8YxRR20aCqyDMk/s640/MRM+Map+and+Elevation.png" width="640" /></a></div>
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I placed 52nd out of 156 total finishers (top 33.33%).<br />
Out of 83 male marathoner finishers, I came in at 40th place (top 48.19%).<br />
There were 11 men in the 50-54 age group that finished, and I placed 4th among them (top 36.36%).
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These were my splits...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVJHpGASmT25eBs04ynKecAocwGMC5infpuISJJ_4OhWSq7EUAp0idrd-6dAT408MYSZWgpNASTaurYCQaFF1Be8RNgGHb-yiAD9Wuv7sYJl8_O2BsDTqdANpZ6h689IILaFtpFhkq0jVQ/s1600/MRM+Splits.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVJHpGASmT25eBs04ynKecAocwGMC5infpuISJJ_4OhWSq7EUAp0idrd-6dAT408MYSZWgpNASTaurYCQaFF1Be8RNgGHb-yiAD9Wuv7sYJl8_O2BsDTqdANpZ6h689IILaFtpFhkq0jVQ/s640/MRM+Splits.png" width="257" /></a></div>
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Thanks for stopping by, and Happy Running Everyone !!!
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<br />Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com23tag:blogger.com,1999:blog-1662261418039095613.post-25801696566568646722012-10-10T08:22:00.000-07:002012-10-10T08:22:16.149-07:00Are We Having Fun Yet...?<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnXKkM-xKhdONATDlu-PlGflKAEgnP83bPQRUp33hz7b7hjacZwTUQ9ICmgBPoieMrcQUmBSiM6noBrCNmy9N_ceaMHYP7ObiC8Zw-c259W9c3M5KASHVe_Jbnp-GenuNrxmUU3prrIMf1/s1600/Dark+Place.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnXKkM-xKhdONATDlu-PlGflKAEgnP83bPQRUp33hz7b7hjacZwTUQ9ICmgBPoieMrcQUmBSiM6noBrCNmy9N_ceaMHYP7ObiC8Zw-c259W9c3M5KASHVe_Jbnp-GenuNrxmUU3prrIMf1/s320/Dark+Place.png" width="320" /></a>Well, another month has come and gone, and my blog updating hasn't improved. Sorry about that.<br />
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To be honest, I've sort of been in a dark place for the last month personally, and my ongoing battle in dealing with my calf strain (and other issues) has really put a damper on my training for the upcoming marathon. After some really good months of training in July & August with an average of 165+ miles per month, September was down to just a bit over 100 miles.<br />
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A great deal of this I have to attribute to the calf strain that started in the middle of August, although I was also sick for a while as well. I was able to run only 13 days out of the month of September, which was also the last full month prior to my next marathon. In less than four days now. I would like to say that the remaining 17 days (at least most of them) involved other forms of cross-training...but that wouldn't be truthful.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpfRxz2ZOk9RtRnHoizOjLYGP7TwTBj9wROAgg_8vLLdWQdnB_e8qedKmKI1rdyV_Uf2nSnUntcjt_RHrm9CtkptDb-o4mUxb_M3daQQzT56opL3D9OyazN0wlHXa1itO7ipHFQV8BjmSr/s1600/Injured.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpfRxz2ZOk9RtRnHoizOjLYGP7TwTBj9wROAgg_8vLLdWQdnB_e8qedKmKI1rdyV_Uf2nSnUntcjt_RHrm9CtkptDb-o4mUxb_M3daQQzT56opL3D9OyazN0wlHXa1itO7ipHFQV8BjmSr/s200/Injured.png" width="188" /></a><br />
Right or wrong, I felt like the calf strain was not specific to running, and that simply switching to cycling, walking, or an elliptical wouldn't provide the recovery it needed. Was I right...who knows, but it is what it is at this point. In any event, those 17 days were days when I did absolutely nothing aerobically. In fact, on 10 of those days I did nothing at all, with the remaining days only including some core work.<br />
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My longest run since the last day of August was 11.64 miles. Since September 1st, I've averaged 3.48 miles per day. In that period, I was also sick for two, three day periods with no activity. I'm currently on day four of a round of antibiotics for a sinus infection. Oh, and the calf strain is STILL not healed completely. <br />
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Are we having fun yet...?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hH6N_XRSDhVVm-L0Uw7iqCqFVW1mvbo_pqtEkZxhYRuBJ8upr3Ctsz3U9j5ULtCL42mxRBcMtIDlMSODGXPpeioXA1T94Gbv-5Z9_YbOZIfwCZ4mRrbywmiHX_H4Slg_GM49jweWRhnS/s1600/Mother+Road+Marathon.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hH6N_XRSDhVVm-L0Uw7iqCqFVW1mvbo_pqtEkZxhYRuBJ8upr3Ctsz3U9j5ULtCL42mxRBcMtIDlMSODGXPpeioXA1T94Gbv-5Z9_YbOZIfwCZ4mRrbywmiHX_H4Slg_GM49jweWRhnS/s200/Mother+Road+Marathon.png" width="200" /></a>With all this joy and sunshine, what surprises me the most is the fact that I'm still looking forward to the marathon this Sunday. Of course, this was never intended to be a race in which I had PR aspirations...it was always just a race in which I wanted to say I had participated and finished. And that is really my only goal. I want to do well of course, but given my current level of preparation and health I think I also need to be realistic. In some ways, the fact that I have a few strikes against me makes it a bit more fun. When the first few things go awry, it tends to aggravate and infuriate, but when it just keeps piling on, it gets kind of comical.<br />
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One bright spot at this point is that it looks like the weather will cooperate a bit. Saturday night there is a 60 percent chance of rain with a low of 57, but the chance of rain drops to zero on Sunday with sunshine and a high of 77. Since the race starts at 7:30, I should have a range of 57 to probably 70 for the run. Not ideal marathon conditions by any stretch, but not all that bad. After all....what could possibly go wrong.... ;-)<br />
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Of course one of the things I'm VERY excited and upbeat about, is my friend Bill's upcoming ING Hartford Marathon that will happen this Saturday. Bill, over at <a href="http://bigbadbill508.blogspot.com/" target="_blank">Impossible Is Nothing</a>, has had a couple of pretty challenged marathons as far as mother nature is concerned, with the latest being one of the hottest Boston Marathons ever, and the other being the Bay State Marathon in 2009 where he was dealt a Nor' Easter with 35 degree temps, high wind, and pouring rain. Let's just say he is due to have a fair shake in the weather department. While he hasn't got in the training he might have liked, he had a very successful 20 miler a few weeks ago, in addition to a summer of solid training, and he is READY. Drop in on him if you have the time and read all about it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s1600/No+Soda.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s200/No+Soda.png" width="200" /></a>My personal <b>100 Days Without Soda</b> challenge was completed on October 2nd, and went well. I had thought I might celebrate with a soda, but I've yet to indulge. A bit perplexing really, since I have always been pretty hooked on sodas, and routinely drank four or five (or more) a day for years and years. I probably still have my head in the sand on this front, but I still don't believe they are bad for you...at least not the diet sodas I've been drinking since the late 80's. I don't "feel better" because I'm not drinking them, and although I spend less on drinks, it isn't like I have a pot of new-found money. Of all the challenges I've tackled this year, this one is probably one of the least satisfying at this point. Oh well, probably just a bit more of my "dark place" that I'm still coming out of.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdvFJSGubtb3_rlSBA_2bR5fbcSg-67gdcqTRwQvUibMqlv-ksjCyzqQznrrVyp3Zvr0A-oLy33Q-pwssz1o2RhY0qr7FciKnMxrlN7tO3T7_1V6MIzPSlMvzgqSxcPBLSSOWaSTTDhwSG/s1600/100K+Challenge.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdvFJSGubtb3_rlSBA_2bR5fbcSg-67gdcqTRwQvUibMqlv-ksjCyzqQznrrVyp3Zvr0A-oLy33Q-pwssz1o2RhY0qr7FciKnMxrlN7tO3T7_1V6MIzPSlMvzgqSxcPBLSSOWaSTTDhwSG/s200/100K+Challenge.png" width="200" /></a>The 100x Challenge, which started in January and set out a challenge per month, was discontinued by the blog author due to poor participation. I did manage the 100 minutes of planks for September, although I was one of only two others updating the spreadsheet, and the only one to complete that challenge. The challenges did help me introduce some core work into the routines, so it certainly wasn't a waste. I'll just need to ensure that I continue to make that a part of my ongoing fitness regimen.
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Stay tuned, and Happy Running Everyone.....things are bound to start getting better, and if they get worse, we'll have something to talk about !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com12tag:blogger.com,1999:blog-1662261418039095613.post-72813671076212789772012-09-04T14:06:00.001-07:002012-09-04T14:08:32.979-07:00The Month of August....Gone (huh?)<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzhWukoijutnpG9Z_HElmJ2jRQxTAJUyzA41zYdAmWcoh5YT3x46V9rUhhBqRtG8yQ7OpGI28dFs89YZ2yD2p6wRqBlRR23IymKAx6aMxK_nIunsd7NTAxqqBASXUttzi3bv1WaqVoL3IL/s1600/Gone+in+a+blur.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzhWukoijutnpG9Z_HElmJ2jRQxTAJUyzA41zYdAmWcoh5YT3x46V9rUhhBqRtG8yQ7OpGI28dFs89YZ2yD2p6wRqBlRR23IymKAx6aMxK_nIunsd7NTAxqqBASXUttzi3bv1WaqVoL3IL/s320/Gone+in+a+blur.png" width="320" /></a>Wow…a whole month has come and gone, and no update on the blog. I had a work situation change, which prevents me from updating this as often as I would have liked, but that is really no excuse (at least not a very good one), since I could have done it in the evening or on the weekend. I suppose that blogging has to take a back seat at times. That being said, let’s catch up on what has happened since I last posted (August 7th).
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<br />
I’m doing the buildup for my next marathon (which I mentioned <a href="http://www.marathonafterfifty.blogspot.com/2012/08/robot-pace-commitment-to-race-and-squat.html" target="_blank">last time</a>), and I believe things are going well, with only 39 days remaining till the race. I’m not on a particular “plan”, as in something you could look up on the internet or find in a book, although I do have a general idea about some key runs. Mainly, I’m focusing on just getting in a couple of long runs, and dialing in my lead up to those runs, the runs themselves, and more importantly (and I STILL don’t have this right yet) the recovery from those runs.<br />
<br />
I almost always “feel” better and more able to run soon after a long run than my body is actually ready for, and by the time I realize it (usually about a week after the long run) it is too late…I end up with a minor, nagging injury every time. The long run I did on August 12th is no different, and I’m still dealing with issues in my right calf muscle.
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<br />
I had strung three days in a row with a little over 8 miles per day starting on August 7th, and on the last run I noticed some tightness in my right calf. I took a day off, had a really light day the day after that, then did my 20 mile run….all with no issue. However, I took just one day off after the long run (actually I cycled 15 miles, it wasn’t “off”), then ran 8.2 the following day, feeling great.<br />
<br />
However, the next day’s run is where the tightness and soreness of the calf was really noticeable. It was that way for a couple of miles at first, then eased off (so I completed an 8 mile run..smart, huh?). I’ve taken days off here and there ever since, and I’ve been foam rolling and icing it in the last week. It is much better, but not what I would call 100% yet (probably more like 80% at this point). I think I know how to plan out the time after my next long run, so we’ll see if I have the right idea. It has to be better than what I did this last time.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s1600/No+Soda.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s200/No+Soda.png" width="200" /></a>On my personal <b>100 Days Without Soda</b> challenge, I've completed 72 days as of this writing. Nothing else really to report on this, just that soda is really not something I’m craving at all at this point. I drink low calorie Gatorade on my runs longer than 6 miles (a 10 ounce container on my runs in the 8 to 11 range), and Crystal Lite the rest of the time (with the odd bit of plain water occasionally). At restaurants, it is usually water with a packet of Sweet & Low, which tastes pretty much like iced tea to me (and saves a couple of bucks of the price).<br />
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All in all, it was a really good month, with a new high weekly
mileage mark of 52.39 during the week of August 12 – 18th, and I ended
the month of August with my second highest mileage month at 164.51
miles. I just REALLY need to dial in a better recovery method from my
long runs, and ensure that I back off more conservatively than I’ve been
doing.
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<ul><br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
</ul>
From a cross training perspective, I focused most of the month on
pushups, with about 4 sessions of quad and hamstring work at the gym
spread over the time between August 7th and September 2nd. I worked in
some pull-ups and abdominal work as well during that time, about 5 times
for each of them. I find that I tend to “play it by ear” a lot of
times, and not place it on a strict schedule. That being said, I only
missed doing some type of cross training 4 days during that time frame.
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<![endif]--><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">I completed the August
pushup challenge with 1200 pushups over the course of the month. It was fairly
straight forward and not overly difficult for me, due in large part to the way
I did them. I didn’t enforce a set time between sets, and would do 5 sets of 10
each day (or for 24 of the 31 days during the month). </span><br />
<br />
This month’s challenge
is 100 minutes of planks. To say I’m not a fan is putting it mildly,
but I’ll give it a shot. The last time I did this challenge (March) I
did 101 minutes total. I’m doing them this time in sets of 5 (5 one
minute planks with 45 seconds of recovery between each one).<br />
<br />
OK....for the boring part. I wanted to capture my log here for historical purposes during the month of August, so feel free to skip all this....in fact, you are REALLY bored if the following is entertaining. :-)<br />
<br />
Happy Running Everyone ! <br />
<br />
<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB-96AFAXhyV2BL43vSeweVPZgP4Qwixr-zDCshn4O0qsx70984-4_zXwG1P77YASxlKps0dd7MtpP_9IP1BDll51fIaGelUv09cHyJCDSu3fXkNF1mlQFBlBSEADbnpfyAOBVxJRe84nh/s1600/Running+Diary+-+2.png" imageanchor="1" style="clear: left; margin-bottom: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB-96AFAXhyV2BL43vSeweVPZgP4Qwixr-zDCshn4O0qsx70984-4_zXwG1P77YASxlKps0dd7MtpP_9IP1BDll51fIaGelUv09cHyJCDSu3fXkNF1mlQFBlBSEADbnpfyAOBVxJRe84nh/s1600/Running+Diary+-+2.png" /></a></div>
These are the entries from my running log over that time:<br />
<br />
<ul>
<li>(080512 - 0406) (82 degrees, S@9(G15), H62, clear) (8.24 miles – 8:51 avg. pace) Although I didn't really want to get out of bed, once I was two blocks into the run all felt right. The legs were a bit on the tired side, but things just locked in and flowed really well again this morning. </li>
</ul>
<ul>
<li>(080812 - 0359) (83 degrees, S@6(G14), H61, partly cloudy) (8.30 miles – 8:56 avg. pace) I saw a couple of things on the run I hadn't before...nothing special, but just different. I saw a man riding a recumbent bike with full lights front and back (nice to see he was being safe), and a man riding a bike alongside his wife / girlfriend as she ran (neither with lights or reflective material...not real safe). The run itself just flowed steadily along, with my mind just sort of "along for the ride". </li>
</ul>
<ul>
<li>(080912 - 0423) (73 degrees, S6(G18), H82, clear) (8.33 miles – 8:55 avg. pace) After the rain yesterday, followed by the clear skies overnight, we had a nice drop in the temperature (although the humidity was elevated). I probably should have taken the day off or cycled, but the cooler weather called me out for a run. I was a bit tired today, and my right hip and calf complained a bit during the first several miles. At 7.5 I was tracking towards a 9:03 average pace, but I picked it up from that point on to the finish. Tomorrow will definitely need to be a down day prior to the long run. My splits today were (9:08, 9:01, 9:00, 9:07, 9:05, 9:05, 9:00, 8:21, and 7:33 for the last 1/3 of a mile). </li>
</ul>
<ul>
<li>(081112 - 0542) (72 degrees, W@1(G11), H54, clear) (2.50 miles – 9:09 avg. pace) Started this morning at 4:13 a.m. doing a bike ride over tomorrow's 20 mile long run route. On the back side of that route, I was riding on a sidewalk to check out where I'll be running, with a high fence on one side, and a grass patch between the sidewalk and the curb (with no driveway close)...when what to my wandering eyes should appear, but a skunk about 30 feet ahead. I slammed on the brakes and turned towards the grass to my left, unclipped my right foot...but not my left, and fell over. The skunk faced off to me (thankfully, it wasn't the other end) about 20 feet away. I wasn't hurt, and the bike was OK, so I got up, put the bike on the road, and pedaled off. I REALLY didn't want to be sprayed this morning :-). After the ride, I put on some running shoes and did a quick couple of miles on this beautiful morning. Tomorrow should be fun ! </li>
</ul>
<ul>
<li>(081212 - 0318) (77 degrees, E@1(G10), H63, clear) (20.04 miles – 8:59 avg. pace) As far as 20 milers go, this went really well. Things didn't start getting tough until about the 15 mile mark, where I was just tired of going. Managed to complete the goal distance though without undue stress and was able to pick up the pace a bit in the last mile. Fairly even splits throughout the run as well, even though I would say that the first several miles were a little too fast. My splits looked like this (9:11, 8:47, 8:50, 8:44, 8:45, 9:03, 8:55, 9:04, 8:56, 9:11, 9:11, 9:10, 9:05, 9:09, 9:07, 9:01, 9:06, 9:02, 8:52, 8:39). Took a GU at 4, 8, 12 & 16, and went through 40 ounces of Gatorade light during the run. Really tired at the end...glad it was done ! </li>
</ul>
<ul>
<li>(081412 - 0421) (75 degrees, E@6(G9), H49, clear) (8.23 miles – 9:12 avg. pace) What a wonderful run this morning. It felt so pleasant outside that I just eased back on the pace and enjoyed being out and about. The whole run felt nearly effortless...if only they were all like this. :-) </li>
</ul>
<ul>
<li>(081512 - 0538) (70 degrees, SW@9(G31), H94, cloudy). (8.22 miles – 8:59 avg. pace) Started the run in a light, misting rain, with some pretty tight and sore calves...especially the right one. It was that way up until about mile 2 where I slowed a bit, but from there the run was just very nice. No pain or stiffness, the mist stopped about that time, and the breeze was nice and cool. By the end of the run, I was sort of sad it was ending...that good. </li>
</ul>
<ul>
<li>(081712 - 0412) (72 degrees, WNW@5(G20), H88, clear) (8.24 miles – 8:54 avg. pace) Once again, the cooler weather (relative to where it has been) is nice. There was a lightning show off to the SE which flashed more or less throughout the run, but the storm itself was 30+ miles away. If it hadn't been for the tight right calf, this would have been absolutely perfect. Even at that, since it didn't really hurt so much as occasionally call attention to itself, it was pleasant this morning. </li>
</ul>
<ul>
<li>(081812 - 0618) (73 degrees, S@10(G30), H75, cloudy) (7.66 miles – 9:04 avg. pace) Nice cool morning, but my right calf and ankle are pretty tight and sore. I should probably haven't taken the day off, but I wanted to get out this morning...I'll take off tomorrow. The legs loosened and felt better by about 4 miles, but never "right". Still yet, I enjoyed the run. </li>
</ul>
<ul>
<li>(082212 - 0412) (66 degrees, SW@2(G7), H90, clear) (6.27 miles – 9:05 avg. pace) The weather was nearly perfect, and not a bad run for the first one back since Saturday. The calf tightness / soreness I mentioned last week was actually a strain in either the soleus and/or some of the other deep muscles in the right calf. My plantar fascia was also really sore, and necessitated a few days off. The bike ride yesterday went well, and today's run was good as well. There wasn't a lot of tightness, and there was no pain. That being said, the calf and the bottom of the foot were "noticeable" during the run...just gently calling attention to themselves without actually "hurting". I cut back on my normal distance, and will play it by ear as to whether tomorrow needs to be an off day or not. I'll be at least attempting to err on the conservative side so I don't sideline myself with something more serious. </li>
</ul>
<ul>
<li>(082312 - 0420) (73 degrees, E@8(G12), H66, clear) (8.21 miles – 9:00 avg. pace) First run with new Brooks Glycerin 10s. They felt nice and comfortable throughout the run, although right at first it seemed like they "slapped" the pavement...probably just me. Was able to have a nice, easy run this morning with no calf pain, but it did feel a bit tired and worked afterwards, so I'll knock off tomorrow and get out again on Saturday. </li>
</ul>
<ul>
<li>(082512 - 0706) (79 degrees, SE@8(G18), H78, overcast) (10.32 miles – 8:38 avg. pace) I'm still not sure what really happened, but this was just a fantastic run. For some reason nearly every mile felt easy, and I established a nice flow early on. Just people watching, taking in the scenery, and enjoying it all. The overall pace never felt rushed, yet it was quite a bit faster than normal...still don't know how that all happened. This one also officially put me over 1,000 miles for the year ! </li>
</ul>
<ul>
<li>(082712 - 0336) (74 degrees, calm, H91, clear) (9.32 miles – 8:56 avg. pace) The city where I live was doing mosquito spraying overnight, so I had to drive to the gym and do the run in that general neighborhood. Ran a nice loop, and it was a smooth, easy run even though there were some rolling hills. They never seemed bad though, and it never felt like I was having to really work at it. Slight detour to avoid a skunk (what is it with me and skunks..? :-), and saw a raccoon. Kind of pain having to drive 20 minutes to start the run, but it wasn't all that bad. </li>
</ul>
<ul>
<li>(082912 - 0407) (73 degrees, NW@2(G10), H54, clear) (9.51 miles – 9:05 avg. pace) This is a hard one to categorize. The weather was wonderful, and it never really felt like I had to put in any effort...just flowing along. A new loop as well (an extension to an existing one really) that was also nice. That being said, my right foot started to hurt in heel, the inside of the arch, and the first metatarsal joint at about the 4.5 mile point, and was a problem for a couple of miles. At 8.2 I had a momentary "cramp" in my right calf, which passed quickly but hurt like the dickens. Didn't have to stop as it only lasted for a stride or two, but Hey ! I'm not really sure what is going on, but my right leg from the knee down apparently would like a vacation. Thinking of leaving it at home on the next run and giving it a chance to think about its behavior lately. :-) </li>
</ul>
<ul>
<li>(083012 - 0417) (77 degrees, NNW@1(G17), H56, clear) (8.21 miles – 9:11 avg. pace) The full moon was out and shining, with the occasional cloud passing by just making it a really nice outing. I took it a little slow today (first couple of miles around 9:20), to see how that affected my foot / calf. The calf was just a bit tight, but no real issues this morning. A calm, relaxing effort this morning. </li>
</ul>
<ul>
<li>(090112 - 0431) (80 degrees, S@9(G24), H70, clear) (11.34 miles – 8:53 avg. pace) I didn't think it was a "go" at first because the right calf was sore and painful for about 2 blocks, but things settled quickly after that with no pain or problems after that. It was a bit warm when I was heading away from the breeze, which made it seem like a bit of work. Had a car come pretty close to me (hate it when that happens), happened upon a young man walking in a darkened area which was a bit odd (but no big deal), and had a truck blow its horn at me for no real reason. Not the most peaceful run I've ever done, but the pace was nice and steady and from a physical effort perspective it was a good one. </li>
</ul>
<ul>
<li>(090112 - 0835) (79 degrees, S@7(G24), H77, Sunny) (1.00 miles – 9:57 avg. pace) My six year old wanted to see if he could run a mile without stopping (he had never done it before), and he made it all the way !!! So proud of him. :-) He wanted to stop a few times during the run, but just a bit of encouragement kept him going. At several points he said (Wow...I can't believe I'm STILL going !). Pretty cool :-) </li>
</ul>
<ul>
<li>(090212 - 0348) (78 degrees, S@8(G16), H71, clear) (6.31 miles – 9:21 avg. pace) After the longer run yesterday, and to take it easy on my calf, I intentionally slowed this one down and just made it an easy effort. I just sort of wandered around the neighborhood, enjoying the early morning peace and quiet. :-)
</li>
</ul>
Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com6tag:blogger.com,1999:blog-1662261418039095613.post-3929230032193858072012-08-07T12:17:00.001-07:002012-08-07T12:17:43.673-07:00Robot pace, Commitment to a Race, and Squat About-Face<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixuI_6lBLOFnGPTyzb9ML3euz2_u8KrsjRLv89GzNFGupJNYjvLILvvhUnZv8T7wvbPWcENEhjfaLnZDlg-mEK0zzuzpcAqF-wf3di000nnJe_znlReZbOoTe1wbHYflDPO50LUedQ5qIl/s1600/Running+Robot.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixuI_6lBLOFnGPTyzb9ML3euz2_u8KrsjRLv89GzNFGupJNYjvLILvvhUnZv8T7wvbPWcENEhjfaLnZDlg-mEK0zzuzpcAqF-wf3di000nnJe_znlReZbOoTe1wbHYflDPO50LUedQ5qIl/s200/Running+Robot.png" width="181" /></a>I had a nice week working out, with some consistent miles and distances. In fact, it was sort of weird in that way. Not only were all the distances within 5/100ths of a mile, but the durations were all within a 9 second window, with the overall pace within a 4 second window. Funny, I didn't "feel" like a robot while doing them (and the individual mile splits were not that close), but it sure looks that way on paper. My first mile is typically my slowest mile, as I just ease into the run most of the time. From there, it just seems to pick up as I get in the groove. I usually don't push the pace until the last half mile, and many times I don't even do that.<br />
<br />
Another thing that was different about this week (or at least not typical for me) is that all my aerobic workouts were running...no walking, swimming, or cycling this week. There was really no conscious effort to avoid those things, I suppose it just fell out that way. I can say that on the two days I took off from running, I didn't do anything at all, where in weeks past I would cycle on those "off" days. It was only the third week in more than 14 months that I've had a "one discipline" week.<br />
<br />
I've also decided to stop using my heart rate monitor for a while...at least for every single run. I had found that I stayed within a fairly narrow range anyway, and it wasn't really adding value to my training. It was just something else to track, so I've set that aside for now. I also don't really use the foot pod for every run either. I found with that as well, that I tend to operate within a fairly narrow range (between 192 and 198 steps per minute) regardless of the effort, hills, or distance, so that wasn't providing any real value to the training either. I'll no doubt use each of them sporadically, but not all the time.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hH6N_XRSDhVVm-L0Uw7iqCqFVW1mvbo_pqtEkZxhYRuBJ8upr3Ctsz3U9j5ULtCL42mxRBcMtIDlMSODGXPpeioXA1T94Gbv-5Z9_YbOZIfwCZ4mRrbywmiHX_H4Slg_GM49jweWRhnS/s1600/Mother+Road+Marathon.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hH6N_XRSDhVVm-L0Uw7iqCqFVW1mvbo_pqtEkZxhYRuBJ8upr3Ctsz3U9j5ULtCL42mxRBcMtIDlMSODGXPpeioXA1T94Gbv-5Z9_YbOZIfwCZ4mRrbywmiHX_H4Slg_GM49jweWRhnS/s200/Mother+Road+Marathon.png" width="200" /></a>On the commitment front, I finally signed up "officially" for my next marathon, which is scheduled for Sunday, October 14th. I've had the <a href="http://www.runmrm.com/wordpress2/" target="_blank">Mother Road Marathon</a> in mind for quite a few months, and was sort of on-again / off-again about it for some reason....probably because it could be a bit intimidating due to the time of year. In that part of the country, it is likely that this will be a warm one, starting in the low to mid 70's and progressing up into the 80's (at least that is what happened last year). That being said though, I've been running in that temperature range all summer, and there is still a couple of months of summer here in Texas before the event, so I should be as acclimated as I'm going to get.<br />
<br />
Part of the charm of the event is that it allows one to run in three different states in one marathon. Starting in NE Oklahoma, it winds its way up into Kansas, then heads east out of Kansas and into Missouri, ending in Joplin.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGG16qwt_xdvYMaq6ft9hJjLPYItvduw_np4KgMylE6Sh5WtQo4o-4nrritw2ZUwyi8VDJ7zkwzVR93zd2b2e3XTKNssV9oQN-C9jYNv81ejlW7eu7pOMZccYpTzn-FsA9LI1QI0ezX0-T/s1600/Mother+Road+Elevation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="99" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGG16qwt_xdvYMaq6ft9hJjLPYItvduw_np4KgMylE6Sh5WtQo4o-4nrritw2ZUwyi8VDJ7zkwzVR93zd2b2e3XTKNssV9oQN-C9jYNv81ejlW7eu7pOMZccYpTzn-FsA9LI1QI0ezX0-T/s640/Mother+Road+Elevation.png" width="640" /></a></div>
<br />
Of course, part of the challenge (other than the normal weather at that time of year) is the elevation profile. It isn't horrendous my any means, but you can see that it is "relatively" flat until about mile 18, and then it is pretty much rolling hills and a net uphill the rest of the way. This area begins about a mile after we turn east towards Missouri. From there, it is about 4.5 miles to the Missouri line, leaving just shy of 4 miles from the Missouri line to the finish line in Joplin. This will be its third year running, so at least some of the "kinks" should have been worked out.<br />
<br />
I've only done one long run (20 miles) this summer, back at the beginning of June. It started out about 77 degrees, and ended up about 73 degrees. So my plan is to try to fit in two more prior to the race itself. I'll be doing one of those 20 milers (or at least that is the plan) on either the 11th or the 12th of August. I'd like to say that distance no longer intimidates me, but I'd be lying. It isn't as bad as it once was, but I've only run 20 miles or more 4 times in the last 14 months (since I started running again), so it isn't second nature yet. Wish me luck !<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s1600/No+Soda.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s200/No+Soda.png" width="200" /></a>On my personal <b>100 Days Without Soda</b> challenge, I've completed 44 days as of this writing. It seems that I'm pretty much on auto-pilot with the challenge at this point, with no real desire for a soda. I drink low-calorie Gatorade on my runs (about 10 ounces while getting dressed, and 10 ounces with me), and a mix of water and Crystal Lite the rest of the time (more Crystal Lite than water though). I may actually make this. :-)<br />
<br />
In my running this last week:<br />
<br />
<ul>
<li>(073012 - 0411)(85 degrees, S@3(G17), H53, clear) Even though the temperature was a bit higher than it has been, the humidity was correspondingly lower so it all felt about the same. After yesterday's day off (except for the weight workout), this felt nice and easy.</li>
</ul>
<ul>
<li>(073112 - 0409)(80 degrees, S@6(G18), H64, clear) Nice flowing run along a slightly different path, adding a jaunt into a neighborhood I hadn't explored previously. Even though it really wasn't, it felt a bit cooler this morning, at least at first. This run puts me at a new high mileage mark for a month as well ! :-)</li>
</ul>
<ul>
<li>(080212 - 0403)(82 degrees, S@9(G23), H58, clear) For some reason I just felt energized and good for this run. The overall pace isn't really that different than "normal", but it was just really a pleasant outing. These are the runs that make up for the ho-hum and the OMG-Not-Again / Why-Me runs !</li>
</ul>
<ul>
<li>(080312 - 0410)(80 degrees, S@9(G20), H66, clear) Just a nice, quiet run this morning. For most of the run I turned off the 1/2 mile time / distance / pace feedback from RunKeeper and just let things be quiet. I turned it back on towards the end to see where my pace had been, then sped up just a bit in the last half mile.</li>
</ul>
<ul>
<li>(080412 - 0559)(79 degrees, S@10(G23), H70, clear) What a pleasant morning run today. I waited till a lot closer to dawn, so that I got to do my run as the sun came up. Nice seeing the world wake up, and easing into the day with a flowing run.</li>
</ul>
<br />
<br />
This is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Pace</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Running</td>
<td align="center">8.20</td>
<td>8:54</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">8.21</td>
<td>8:53</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">8.21</td>
<td>8:54</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">8.21</td>
<td>8:53</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Running</td>
<td align="center">8.26</td>
<td>8:50</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for last week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">6:04:55</td>
<td align="center">41.09</td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>6:04:55</b></td>
<td align="center"><b>41.09</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
<th><u>Weight</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>BB Squats</td>
<td align="center">6</td>
<td>15-15-10-12-15-15</td>
<td>3:00</td>
<td>50-70-100-90-80-70</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Pushups</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
<td>BW</td>
</tr>
<tr align="center">
<td></td>
<td>BB Squats</td>
<td align="center">4</td>
<td>15-15-7-6</td>
<td>4:00</td>
<td>60-80-100-60</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">2</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Pushups</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
<td>BW</td>
</tr>
<tr align="center">
<td></td>
<td>Leg Extensions</td>
<td align="center">4</td>
<td>10</td>
<td>3:00</td>
<td>50</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Pushups</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
<td>BW</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">2</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
<br />
I had to switch up some of my leg-centric cross training this week. Sunday's squat session was just fine...in fact, it went better than any previous to it. However, when I did the Thursday session things didn't go so well. The first two sets were fine, but the sixth repetition of the third set I had a significant (but not sharp or crippling) pain just below my right knee. The next repetition felt the same, so I stopped that set and dropped the weight from 100 back to 60. It felt fine for the first 5 repetitions, but the sixth one hurt in a similar manner, so I stopped the workout completely at that point.<br />
<br />
I don't really know what was different about what I had been doing, but I decided to actually USE the gym membership I pay for and use their leg extension machine instead for a while. This didn't produce any pain, yet worked the muscle group that I'm trying to hit for cross-training / muscle balance reasons just as well if not better. I'll do this for a while, then go back to the squats and see if it was just a fluke, or if there is something I'm doing incorrectly from a form perspective. Squats (at least for me in the past) have been a challenge in achieving and maintaining proper form, and it just isn't worth getting hurt doing it, especially for the reasons I'm doing it.<br />
<br />
I also started the <a href="http://dreambigrunner.com/2011/12/15/100x-challenge-join-me/" target="_blank">pushup challenge</a> for the month of August, so I've thrown these into the mix. I'm finding that 5 sets of 10 (with no strict timing between sets) is working well for me, and appears to be something I can do nearly every day. We'll see where that leads me, and go from there.
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com4tag:blogger.com,1999:blog-1662261418039095613.post-5720568416736592612012-07-31T13:07:00.000-07:002012-07-31T13:07:15.324-07:00Earndit Challenge Results and New High Mileage Month<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSwClfhzQ47u7707vkwShFGBtuviy_Rc7Xr52WQKweAvfYDZ3bIqrB361I5mZhX-LLxBXDjwwiveKFPZPvMjNMqc0lW3UMtcQeViEK_jqDtQyE-oaOf0A0U3rwah33PqK6uC6g3a_FV22G/s1600/Earndit.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="76" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSwClfhzQ47u7707vkwShFGBtuviy_Rc7Xr52WQKweAvfYDZ3bIqrB361I5mZhX-LLxBXDjwwiveKFPZPvMjNMqc0lW3UMtcQeViEK_jqDtQyE-oaOf0A0U3rwah33PqK6uC6g3a_FV22G/s320/Earndit.png" width="320" /></a>First, an update on the Earndit Challenge that I mentioned in last week's <a href="http://marathonafterfifty.blogspot.com/2012/07/earndit-challenge-and-calm-week.html" target="_blank">post</a>. This particular challenge was $5 to get in, and was a challenge to see who could accumulate
the most points over 21 days, with a daily cap of 76 points. This required me to either run or walk at least 7.6 miles, or cycle 25.4 miles each day with no rest days, since points don't "carry over" to subsequent days. Since this was also a bit more than I had been doing, it would push me that way as well.<br />
<br />
Out of the sixteen people who joined the challenge, there were 6 of us who completed the challenge by gaining the maximum number of points possible. As such, we each got a piece of the pie, so I can now say that I've made money running & cycling. :-) A whole $12, but it was an interesting challenge, and it really pushed me. I think I got a lot more out of the experience by having to step up my game for three weeks, than anything else. I had already completed an eight day streak of working out prior to the challenge, so this put me at 29 days without a break. By the last day, I was dragging and was certainly glad it didn't continue for any longer. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6g_uk-0c73Vh_FT5OC_X8r7AAk2zAavpss7fWkt1-gIfJAsMxBPQ8BVIQyT3WhMm6M72WqULavGgV80BRRXceludkaFNeB4wlf1TrhrFvelHeDJNIP1eK53BWgYSbxSed0pMIrpwFGOQ_/s1600/New+Record.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6g_uk-0c73Vh_FT5OC_X8r7AAk2zAavpss7fWkt1-gIfJAsMxBPQ8BVIQyT3WhMm6M72WqULavGgV80BRRXceludkaFNeB4wlf1TrhrFvelHeDJNIP1eK53BWgYSbxSed0pMIrpwFGOQ_/s200/New+Record.png" width="175" /></a>A nice side benefit to the challenge was that it set me up for the possibility to set a new high-water mark for monthly mileage. My previous record was 157.35 miles (May 2012), but with my run this morning (the last for this month) I managed a new monthly high of...<span style="font-size: small;"><b><span style="font-size: large;"> </span></b></span><br />
<br />
<div style="text-align: center;">
<span style="font-size: small;"><b><span style="font-size: large;">167.38</span><span style="font-size: large;"> miles !!!</span></b></span></div>
<div style="text-align: center;">
<br /></div>
<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s1600/No+Soda.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s200/No+Soda.png" width="200" /></a>On my personal <b>100 Days Without Soda</b> challenge, I've completed <u>37</u> days as of this writing. I'm definitely settling into the routine and I've pretty much lost the desire for a soda...at least I don't sit around wishing for one. Just about blew it at lunch time though. My son filled his glass to the absolute brim at a restaurant, then needed a lid so he just handed it to me and walked off. I very nearly took a drink off the top to make it manageable, but caught myself at the last instant. That probably wouldn't be called out by some since it is just something parents do, but technically that would have violated the challenge and reset the clock. This may be trickier than I thought. <br />
<br />
In my running this last week:
<br />
<ul>
<li>(072312 - 0412)(79 degrees, S@9(G17), H68, clear) Although a bit warm, the breeze was nice when running into it, and everything just flowed along nicely. The effort didn't really feel tough this morning, and was a pleasant start to the day. </li>
</ul>
<ul>
<li>(072412 - 0410)(77 degrees, S@9(G23), H80, clear) I did this route backwards from the way I have been doing it this morning. The entire run was just very pleasant, and running in the breeze was nice. Felt strong throughout the run, probably due to the extra bit of sleep I got last night, but who knows...sometimes a run just comes together. </li>
</ul>
<ul>
<li>(072712 - 0408)(81 degrees, S@8(G21), H67, clear) After a day off, this was a really nice run. The pace felt easy, yet was a bit quicker than it had been. I enjoyed the challenge I was in on Earndit, but I'm glad it is over. 29 days straight without a day off was wearing me down. </li>
</ul>
<ul>
<li>(072812 - 0551)(79 degrees, S@5(G13), H73, clear) Waited until it was light outside this morning, and got to run as the sun came up. Lots of people outside to greet, and it was nice to run through the nature trail towards the end. Great run, and I had a nice time. </li>
</ul>
<br />
<br />
This is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Cycling</td>
<td align="center">26.24</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Running</td>
<td align="center">8.01</td>
<td>145</td>
<td>167</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">8.09</td>
<td>146</td>
<td>163</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Cycling</td>
<td align="center">26.21</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Rest Day</td>
<td align="center">--- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">8.20</td>
<td>150</td>
<td>166</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Running</td>
<td align="center">8.11</td>
<td>150</td>
<td>167</td>
</tr>
<tr align="center">
<td></td>
<td>Mowing Lawn (Walking)</td>
<td align="center">0.26</td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for last week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">4:47:39</td>
<td align="center">32.41</td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:23:38</td>
<td align="center">0.26</td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">3:37:12</td>
<td align="center">52.45</td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>8:48:29</b></td>
<td align="center"><b>85.12</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
<th><u>Weight</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Pullups</td>
<td align="center">10</td>
<td>6</td>
<td>2:00</td>
<td>BW</td>
</tr>
<tr align="center">
<td></td>
<td>BB Bench Press</td>
<td align="center">5</td>
<td>10</td>
<td>2:00</td>
<td>90</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">2</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>BB Squats</td>
<td align="center">4</td>
<td>15-15-15-12</td>
<td>2:00</td>
<td>60-70-80-90</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>BB Squats</td>
<td align="center">5</td>
<td>15</td>
<td>3:00</td>
<td>50-70-90-80-70</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Crunches & Knee Raises</td>
<td align="center">2</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
<br />
I took a few days off in the middle of the week to rest....I was just spent after the challenge. In the coming month, we will be revisiting the 400 pushups in a month challenge, so I plan to shift away from the bench pressing and back to pushups for the month. The last time we did this in February, I believe I did 650 total, so we'll see if I can beat that this coming month.<br />
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com3tag:blogger.com,1999:blog-1662261418039095613.post-79761033724247938102012-07-24T12:09:00.000-07:002012-07-24T12:09:04.379-07:00Earndit Challenge, and a Calm Week<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSwClfhzQ47u7707vkwShFGBtuviy_Rc7Xr52WQKweAvfYDZ3bIqrB361I5mZhX-LLxBXDjwwiveKFPZPvMjNMqc0lW3UMtcQeViEK_jqDtQyE-oaOf0A0U3rwah33PqK6uC6g3a_FV22G/s1600/Earndit.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="76" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSwClfhzQ47u7707vkwShFGBtuviy_Rc7Xr52WQKweAvfYDZ3bIqrB361I5mZhX-LLxBXDjwwiveKFPZPvMjNMqc0lW3UMtcQeViEK_jqDtQyE-oaOf0A0U3rwah33PqK6uC6g3a_FV22G/s320/Earndit.png" width="320" /></a>One of the web sites that I've been a member of since June of last year is <a href="http://www.earndit.com/" target="_blank">Earndit</a>. I've probably spoken about the site before, but I find that I really enjoy some of the challenges. About 8 or 9 months ago they started the concept of "challenges", where one of the site's members (it is free by the way) sets up a challenge to see who can get to the target point total first, or who can get the most points over a given number of days. Some of these are open-ended as far as the number of points one can accumulate in a given day, and others have limits. Some of these are even "paid" challenges...in other words, you have to put some money in the pot, and the winner gets the pot at the end (or winners get to share the pot at the end if there is more than a single winner). Until recently, I always avoided the paid challenges, but at the beginning of July I entered one. This particular challenge was $5 to get in, and was the most points over 21 days, with a daily cap of 76 points. <br />
<br />
The site grants points in several ways, but generally you can use either RunKeeper, Garmin, or Nike+ to track workouts. One gets 10 points for every mile either walked or run, and 3 points for every mile on the bike. Partial miles get partial point totals as well. So, to get the maximum number of points in a day, I would need to either walk or run at least 7.6 miles, or cycle 25.4 miles. This was going to be a stretch for me, since I normally take a day off during the week (if not two days off), and my normal runs were between 6 and 6 1/2 miles, or 20 miles on the bike.<br />
<br />
Sixteen people joined the challenge, and it has really been fun and motivating to try to stay in the running. At this point, I've managed to earn the maximum number of points each day one way or another, and there is a day left, with 6 of us tied for the lead. It isn't really about the money of course, since even winning the whole thing solo wouldn't make one rich, but having a little something "on the line" does make it interesting. There have definitely been mornings when the thought of just staying in bed for another couple of hours seemed appealing, but wanting to stay with the leaders got me going.<br />
<br />
If you find that you could use some extra motivation, I highly recommend the site. The points you earn can be spent on "coupons" that give you a discount on a wide variety of products and services, or donated toward a cash donation to a worthy cause such as health care for 100 children in Guatemala, chickens to produce eggs for an orphanage in Zimbabwe, or assistance to the Genesis House providing transitional shelter for homeless families to name only a few.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s1600/No+Soda.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s200/No+Soda.png" width="200" /></a>On my personal <u><b>100 Days Without Soda</b></u> challenge, I've completed 30 days as of this writing. I'm at the point now where I seldom miss it, and have more or less settled with either Crystal Lite, water with a sweet-and-low packet and a dash of either lemon or lime juice, or just water. It will be interesting to see if I get strong urges for it again during the challenge, or if it continues to get easier. <br />
<br />
<br />
In my running this last week:<br />
<br />
<ul>
<li>(071612 - 0406)(72 degrees, S@4(G15), H87, clear) A very pleasant run
this morning. The knee is really starting to feel much better, and with
the cooler temp and clear sky it was just a relaxing experience. The
route provided an opportunity to really enjoy seeing Jupiter, Venus,
Aldebaran, and a crescent moon. Their positions have changed since I
first noticed them about a month or so ago, but it is still cool. </li>
</ul>
<ul>
<li>(071712 - 0408)(76 degrees, S@8(G19), H83, clear) A little excitement
early during today's run, as a couple of dogs ran out at me in an area
where they never have before, but once I yelled at them they retreated. I
sort of expected that metallic taste of adrenalin afterwards, but it
never came...I must be getting a bit used to this type of thing. The
legs were tired today for some reason, but not so much that it took the
enjoyment out of the run. </li>
</ul>
<ul>
<li>(071912 - 0421)(79 degrees, S@7(G14), H70, clear) Although it was a bit
warmer than it has been, the humidity was bit lower as well so it was
probably a wash there. The planets and stars were really clear and
bright this morning, and the run was peaceful throughout. Right at first
I had a bit of discomfort around and behind my right knee up to the
first mile marker, but after that everything was pain-free and smooth.
Just felt pleasantly tired after the run, probably due to the increased
temperature and a slight ear ache I've been dealing with for a couple of
days.</li>
</ul>
<ul>
<li>(072012 - 0422)(81 degrees, S@8(G15), H64, clear) Even though it was
warm, this was a nice run. The legs felt good, and the effort felt
smooth and steady. I did the route backwards from my normal direction,
and the amount of time I felt like I was going uphill seemed like it was
much more pronounced. It took a bit of effort right at the end since
that is mostly uphill. Beautiful, star-filled sky with no moon, and the
light breeze was nice when I was running the right direction to enjoy
it. </li>
</ul>
<ul>
<li>(072112 - 0347)(78 degrees, S@5, H68, clear) This was my first time on
this route, and it was a nice change of pace. There was a voice in my
head (there are quite a few, but this one was shouting) at about the 8
mile mark saying "Nice run, now just hit the button, stop and walk
home". That happened again at about the 10 mile mark, and at the 11 mile
mark as well. I started with about 18 ounces of low-cal Gatorade frozen
solid, and that was gone at about 10 miles...could have easily used
another one. This was a tough run, but the pace was normal and I'm glad I
accomplished it. </li>
</ul>
<br />
<br />
This is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Cycling</td>
<td align="center">26.05</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Running</td>
<td align="center">8.08</td>
<td>145</td>
<td>200</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">7.71</td>
<td>153</td>
<td>196</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Cycling</td>
<td align="center">26.15</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">8.08 </td>
<td>155</td>
<td>173</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.53 </td>
<td>123</td>
<td>147</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">7.82</td>
<td>153</td>
<td>178</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Running</td>
<td align="center">12.29</td>
<td>155</td>
<td>188</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for last week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">6:33:35</td>
<td align="center">43.98</td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:07:59</td>
<td align="center">0.53</td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">3:35:13</td>
<td align="center">52.20</td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>10:16:47</b></td>
<td align="center"><b>96.71</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
<th><u>Weight</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>BB Squats</td>
<td align="center">3</td>
<td>15</td>
<td>2:00</td>
<td>50-60-70</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>BB Bench Press</td>
<td align="center">3</td>
<td>10-10-8</td>
<td>2:00</td>
<td>85-100-120</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>BB Squats</td>
<td align="center">4</td>
<td>15-15-15-10</td>
<td>2:00</td>
<td>50-60-70-80</td>
</tr>
<tr align="center">
<td></td>
<td>DB Bench Press Squats</td>
<td align="center">3</td>
<td>15</td>
<td>2:00</td>
<td>30-35-40</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>BB Bench Press</td>
<td align="center">5</td>
<td>15</td>
<td>2:00</td>
<td>80</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">2</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>BB Squats</td>
<td align="center">4</td>
<td>15</td>
<td>2:00</td>
<td>50-60-70-80</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>BB Squats</td>
<td align="center">4</td>
<td>15-15-12-10</td>
<td>2:00</td>
<td>60-70-80-90</td>
</tr>
</tbody>
</table>
<br />
<br />
I really feel like I have to give credit where credit is due. The barbell squats are REALLY helping to resolve my runner's knee issue that I've having over the last couple of months. True that it wasn't the only thing, since I've tried to mix in cycling as well, but the strengthening has really helped.<br />
<br />
The other "new" addition was the bench pressing. In the past I've gone too heavy and hurt my shoulder with this, so I need to focus on keeping the weight down to a reasonable level and keeping the reps up. The first session (with 120 lbs in the 3rd set) was a bit too much, but the session on Wednesday felt almost perfect. <br />
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com2tag:blogger.com,1999:blog-1662261418039095613.post-8452091585000288142012-07-18T13:48:00.001-07:002012-07-18T13:48:58.357-07:00The Fizzless Squatter Kneeded to Fix Another Flat<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnXnub5rNvdR5IVzUkAQwGwXq2A2KprqKtMSC9F0jhyjA0li9EFFGy9N0KgD_Pu-bcY-1StM6T7kMx3mzNCRmByfvSqyhr2LEsstWTaD0_6cXpNU3LnMMw9v8wjBdQT-3gmoPCtl-bm6ci/s1600/Balance.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnXnub5rNvdR5IVzUkAQwGwXq2A2KprqKtMSC9F0jhyjA0li9EFFGy9N0KgD_Pu-bcY-1StM6T7kMx3mzNCRmByfvSqyhr2LEsstWTaD0_6cXpNU3LnMMw9v8wjBdQT-3gmoPCtl-bm6ci/s320/Balance.png" width="320" /></a></div>
I've got to admit that this was a very pleasant week overall. I had a pretty decent balance between running and cycling, and the knee is steadily improving. I'll be the first to admit that not only finding that balance but attempting to maintain it is nearly a full-time job in and of itself, but I do manage to achieve it briefly every now and then. I credit that to not only the mix of cardio work, but also to the barbell squats I've included in my cross training. The overall strengthening of the whole leg and hip area has brought a balance back that was obviously causing me some grief. I was able to either increase the weight a little each time, but will probably stick with a relatively low weight and increase the sets and reps as I move forward with this.<br />
<br />
One of the things that I'm most surprised by as I continue running is the degree to which any weak (or weaker) link can cause pain and/or injury. It is certainly counter-intuitive, at least to me anyway, that the way to resolve knee pain was neither a layoff from running or noninflammatory drugs, but a strengthening routine. I've certainly gained a renewed appreciation for the necessity of cross training. Not simply as a mechanism used to insert variety and give run-specific muscles a day or two of rest, but also as cure and prophylactic for common running injuries, which I've been introduced to one by one over the last year or so.
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3JDjPlbpYeqi5GHNhbsgwq4zzT2qnPsllAXd5cy8BpG1fEgJTmt2c3M6aCbndnBgx6Euwy6OyPkvv5Xkyq5lSEYlZ9fkcFBVLFx9LfkBbpIIyjwVhiw8SAwyXzFu2vNX4uwDLMmcp4ki/s1600/Flat+Tire.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3JDjPlbpYeqi5GHNhbsgwq4zzT2qnPsllAXd5cy8BpG1fEgJTmt2c3M6aCbndnBgx6Euwy6OyPkvv5Xkyq5lSEYlZ9fkcFBVLFx9LfkBbpIIyjwVhiw8SAwyXzFu2vNX4uwDLMmcp4ki/s320/Flat+Tire.png" width="320" /></a>Last Saturday morning started with a bike ride that lasted less than 10 minutes before I had a flat and had to walk it back home and go out for a run instead. Amazingly enough (and I certainly hope this is not any type of "trend"), last Saturday's bike ride lasted less than 13 minutes before things felt...funny. I stopped to check it out, and discovered yet another flat. On the same tire. Oh joy !
<br />
<br />
So once again I walked the bike back home, changed into my running shorts and shoes, and got a nice run in. When I changed the tire this time, I found the hole in the tube (of course), but nothing in the tire itself. I literally turned the tire inside out in an attempt to find the culprit, but came up empty. So I put it all back together again, and it has held up thus far for a little over 50 miles of riding. I'm confident that there isn't something still embedded in the tire that might be causing a re-puncture...perhaps it was just bad luck. So that means I went 2,240 miles before my first flat, and only 54 miles before the second one. Let's just hope it is a bit further between flats going forward.
<br />
<br />
That being said, I would much rather it be a simple flat tire than to be something more serious which might cause a wreck when it breaks. I probably need to get the chain looked at (or learn how to check it myself) so that a busted chain isn't the next problem.
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s1600/No+Soda.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s200/No+Soda.png" width="200" /></a>On my personal <b>100 Days Without Soda</b> challenge, I've completed 24 days as of this writing. The first option was tea, to be followed by Crystal Lite. While I like the taste of the Crystal Lite, it does get a bit old after a short while. It seems that I've noticed a sort of "twang" to it occasionally, so I've moved to just water with a sweet-and-low packet and a dash of either lemon or lime juice. I hate to say it (because I was against it for so very long), but it looks like I may end up actually preferring plain water before this is over. I'm not there yet, but I can see the writing on the wall. :-) I'm finding that I don't miss it nearly as much as I thought I might, but my challenge isn't over yet either.<br />
<br />
Onward...
<br />
<br />
In my running this last week:
<br />
<ul>
<li>On Monday I just felt tired and ready for it to be over from the 2 mile mark on. It rained very slightly between mile 1 and 2.5, but stopped after that just leaving it muggy. </li>
<li>Tuesday's run was much nicer, since it was a few degrees cooler and being lost in thought reflecting on a presentation I'd heard a couple of days earlier, the miles just flew by. </li>
<li>On Thursday I ran a route that I've biked several times but never run, which was a nice change of pace. It is a good eight mile loop, with few busy streets to cross and no dogs to worry with (at least not so far).</li>
<li>Friday's run was good overall, but I noticed an irritation on the ring toe of my left foot about a mile into the run. I eventually stopped at about 3.5 and removed some foreign object from my left shoe (I didn't actually find anything, but once I took the shoe and sock off and put it back on, the irritation and pain stopped). Whatever it was, it was cutting into me, since when I got home the sock was a bit bloody and so was the outer webbing of the shoe in one place. It doesn't seem bad now...hope it doesn't develop into something though. It seems like its always something.</li>
<li>The unplanned run on Saturday went well, but the heart rate monitor's strap had loosened somehow and wouldn't stay in place. Since adjusting the strap on the run in the dark is apparently not one of my "gifts", I took it off mid-way through the run and adjusted it later, so no heart rate data for that one. </li>
</ul>
<br />
This is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Cycling</td>
<td align="center">25.86</td>
<td>118</td>
<td>146</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Running</td>
<td align="center">7.01</td>
<td>154</td>
<td>194</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.90</td>
<td>124</td>
<td>152</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">7.85</td>
<td>151</td>
<td>163</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Cycling</td>
<td align="center">25.76</td>
<td>113</td>
<td>141</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">8.01 </td>
<td>151</td>
<td>166</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">7.92</td>
<td>151</td>
<td>171</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Cycling</td>
<td align="center">2.72</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.71 </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Running</td>
<td align="center">7.31 </td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for last week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">5:40:31</td>
<td align="center">38.10 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:24:04</td>
<td align="center">1.61</td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">3:38:31</td>
<td align="center">54.34</td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>9:43:06</b></td>
<td align="center"><b>94.05</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
<th><u>Weight</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Crunches & Knee Raises</td>
<td align="center">4</td>
<td>10</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Jump Rope</td>
<td align="center">3</td>
<td>50-60-100</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Scissor Leg Raises</td>
<td align="center">3</td>
<td>10</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>BB Squats</td>
<td align="center">3</td>
<td>10</td>
<td>2:00</td>
<td>50-55-60</td>
</tr>
<tr align="center">
<td></td>
<td>DB Bench Press Squats</td>
<td align="center">3</td>
<td>15</td>
<td>2:00</td>
<td>30-35-40</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Rest Day</td>
<td align="center">-</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>BB Squats</td>
<td align="center">3</td>
<td>10</td>
<td>2:00</td>
<td>50-60-70</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Pullups</td>
<td align="center">5</td>
<td>8-8-8-5-5</td>
<td>2:00</td>
<td>20-15-10-5-BW</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>20</td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
<br />
This week I've continued with the barbell squats, and some other light weight lifting. The jump rope was sort of an "impromptu" thing, since my son was out on the patio doing it and ask me to join in. My, but that is quite the workout...it winded me for sure. The abdominal work is becoming more of a habit as well, and I'm able to increase the total amount of work on several days.<br />
<br />
The real trick to all this seems to be the scheduling of the effort, since doing so immediately after a morning run / bike ride is seldom the right time for me...I just don't have the energy to hit the weights after my runs / rides. I tend to do this when I get home from work, either before or after the evening meal. Fortunately, I have found that I don't have to wait 90 minutes after a meal before working out like some, so that really helps.<br />
<br />
How do you like to schedule your non-running workouts..? Do you offset from your running (morning vs. evening), or just string it all together at once?<br />
<br />
I hope you have a great week this week whatever your mileage or goals, and thanks for stopping by. <br />
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com1tag:blogger.com,1999:blog-1662261418039095613.post-43775365956501299422012-07-09T13:58:00.001-07:002012-07-09T13:58:34.759-07:00A Calm Week, Flat tire, and No Soda<br />
OK...this was a MUCH more calm week than last week. My wife's iPhone was trying to die on her, so there was replacement cost for that, but that was the only financial "woe" so to speak. The running / cycling / walking during the week was a lot more "normal" as well. I'm continuing to mix cycling into the schedule in a more deliberate way, so that my knee has time to build back from the strength imbalance / over use injury I caused.
<br />
<br />
The only real fly in the ointment came on Saturday when I was scheduled to do a bike ride. I had run close to 8 the day prior, and the knee was a bit sore. As a part of my routine when riding, I go out to the garage and check / fill the tire pressure in both tires prior to every ride. I keep them at about 70 PSI to start, and as a consequence of the rides and just being in the rack for a day or so, I typically find them between 60 and 65 PSI in the morning.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3JDjPlbpYeqi5GHNhbsgwq4zzT2qnPsllAXd5cy8BpG1fEgJTmt2c3M6aCbndnBgx6Euwy6OyPkvv5Xkyq5lSEYlZ9fkcFBVLFx9LfkBbpIIyjwVhiw8SAwyXzFu2vNX4uwDLMmcp4ki/s1600/Flat+Tire.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv3JDjPlbpYeqi5GHNhbsgwq4zzT2qnPsllAXd5cy8BpG1fEgJTmt2c3M6aCbndnBgx6Euwy6OyPkvv5Xkyq5lSEYlZ9fkcFBVLFx9LfkBbpIIyjwVhiw8SAwyXzFu2vNX4uwDLMmcp4ki/s320/Flat+Tire.png" width="320" /></a>On Saturday morning, I found that the back tire was completely flat. Since I hadn't had an issue of which I was aware on the last bike ride (Thursday morning), I thought I "might" just have a slow leak, so I aired up the back tire to 70 PSI and listened. Nothing. I aired the front tire to the same pressure, then checked the back again. All good. So I wheeled it out to the street, and started the ride. Right at 1.5 miles I noticed a wobble and it just didn't feel right, so I stopped. The back tire, was flat.<br />
<br />
Now I carry tools, a spare tube, and a couple of those little <a href="http://actionwheels.com/product/genuine-innovations-16-gram-non-threaded-co2-cartridge-3021.htm" target="_blank">air canisters</a> with me to deal with flats, but it was 4:20 a.m., pitch black except for my head light, and I really didn't want to do that in the dark. Besides that, I haven't changed a flat on a bike in well over 30 years...perhaps longer than that. So I walked the bike back home, changed into my running shorts and shoes, and got a nice run in. The knee felt OK through the run, and although I could tell I had been on it for a couple of days in a row, it wasn't all that bad. However, I did realize that I would need to get the tire fixed before Sunday, since three days in a row wasn't going to be an option.
<br />
<br />
As it turned out, it was pretty easy to do. I unseated the tire and tube, then ran my fingers along the inside of the tire, locating the offending item which I believe was a good sized staple. I tried out one of the little air canisters, and it fills it up in a quick shot. However, I didn't have the tire and tube seated quite right, so I had to deflate a good bit and fix that. I just finished it off with my hand pump, reattached the back tire, and took it around the block for a test. All good, and only about 30 minutes of effort...certainly less than it would have taken me to even drive to the bike shop. It isn't a speed record by any stretch, but I wasn't in a hurry and I'm glad it wasn't a big ordeal. I did a normal ride the next day, and I believe I can call it a success.
<br />
<br />
I'm really quite amazed at how long the bike has worked without even a flat. I bought it new at the end of May, 2011, and it hasn't been back to the bike shop since. At the time of the flat, I had put 2,240 miles on bike, so I'm very pleased with how well it has worked thus far. Of course, I don't take it "off road", mainly ride on residential streets and country roads (occasionally), and have never crashed the bike (knock on wood). Unless you count the two times last year that I came to a full stop without unclipping at least one foot, and fell over to the side in what probably looked like a very comical manner.
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<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s1600/No+Soda.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5RNfsyZI8QZy9D3biZ5peRu67Hm_QTE58XXqEwf0CWFPrJtJI8lVYwibpDSNhBnrsyXyx5NGXPdnhiKLRgDc4XRSDyXkYvrQ_iMZ6EKyNjEpweoQp1pgFi6jbpgdI_m0ct1Ou11QtniI/s200/No+Soda.png" width="200" /></a>Aside from that, I am making an effort to avoid all sodas (pop, carbonated beverages, etc.) for 100 days. I probably haven't done that in 30 years or more. It seems like I was forced into that during basic training for the military, but I more than made up for that as soon as I could. Prior to that, I'm not sure I've ever gone 100 days without it. Probably since I was six or less. I've read a lot about how people give it up, sure it is bad for them in some way. My goodness, New York seems like they are on a campaign to ban them completely. Personally, drinking soda is one vice I could easily keep for the rest of my life, but I thought I would give it a go anyway.<br />
<br />
I often hear people say things like "I could give [fill in the blank] up if I wanted to", or something similar, and I know that every time I hear that I think "No, you probably couldn't....that just 'sounds' good to say". So, I thought I would just see if I could give it up for a non-trivial period of time and picked 100 days. I started on June 24th, and as of this writing I've completed 15 days. Since I'm really a diet soda fan, and REALLY dislike the taste of plain water, I've had to experiment with different options. I drank tea for a bit, but I think I prefer Crystal Lite at this point. I've even drank a bit of plain water (but I can't say I enjoyed it in any way). We'll see how it goes.
<br />
<br />
This is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Running</td>
<td align="center">7.13</td>
<td>146</td>
<td>210</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Cycling</td>
<td align="center">20.65</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">8.04</td>
<td>152</td>
<td>180</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.75</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.79</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Running</td>
<td align="center">6.63</td>
<td>155</td>
<td>229</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Cycling</td>
<td align="center">25.51 </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">7.83 </td>
<td>143</td>
<td>177</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Cycling</td>
<td align="center">1.59</td>
<td>110</td>
<td>123</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.83 </td>
<td>106</td>
<td>128</td>
</tr>
<tr align="center">
<td></td>
<td>Running</td>
<td align="center">6.85 </td>
<td>149</td>
<td>162</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for last week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">5:23:39</td>
<td align="center">36.48 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:46:51</td>
<td align="center">2.37 </td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">3:12:40</td>
<td align="center">47.75 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>9:23:10</b></td>
<td align="center"><b>86.60</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
<th><u>Weight</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>10</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Pullups</td>
<td align="center">12</td>
<td>10-9-8-7-6-5-10-9-8-6-5-5</td>
<td>5:00</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Box Squats</td>
<td align="center">1</td>
<td>10</td>
<td>---</td>
<td>35</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>DB Bench Press</td>
<td align="center">3</td>
<td>20</td>
<td>2:00</td>
<td>25</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>BB Squats</td>
<td align="center">2</td>
<td>15 - 10</td>
<td>2:00</td>
<td>35 - 50</td>
</tr>
<tr align="center">
<td></td>
<td>Pullups</td>
<td align="center">6</td>
<td>8-8-7-7-5-5</td>
<td>3:00</td>
<td>10</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>BB Squats</td>
<td align="center">3</td>
<td>10</td>
<td>2:00</td>
<td>50</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>10</td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
<br />
This week I've started introducing barbell squats, and some light weight lifting. I'm still trying to keep things mixed up, so it doesn't get to be a bore. I was pretty sort in the upper hamstring area the first couple of times I did squats, but by Saturday it didn't make me "waddle" for the rest of the day, and hopefully it will help me strengthen some of the support muscles around my knee and the posterior chain. I suspect this "may" be part of the issue (together with just too much of an increase in mileage during the April - Mid June time frame).<br />
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com2tag:blogger.com,1999:blog-1662261418039095613.post-20143353911740972512012-07-06T08:21:00.000-07:002012-07-06T08:21:21.702-07:00Vacation, Creaky Knee, and Fun with leaky appliances<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjQ7IqAF6rw_Llx5qU3ljo39i9lTM8FUx2vwxDREP3fFvGjY6DOHYhzxDVQVYHFtzBU87S8DNTioHEVNIrOFPUGFMGUVvqeLa1r_y4ZxrKPN4oMG9oB_96lt4vfb10xCQFHlEHT7EiR__Q/s1600/Time+Flies.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjQ7IqAF6rw_Llx5qU3ljo39i9lTM8FUx2vwxDREP3fFvGjY6DOHYhzxDVQVYHFtzBU87S8DNTioHEVNIrOFPUGFMGUVvqeLa1r_y4ZxrKPN4oMG9oB_96lt4vfb10xCQFHlEHT7EiR__Q/s320/Time+Flies.png" width="320" /></a></div>
Wow...time sure has a way of getting away from you sometimes. Especially when a vacation is involved with no real ability to post and the culmination of said vacation after an 8 hour car ride home involves thousands of dollars in home repairs and the replacement of dead and dying home appliances.<br />
<br />
From a work perspective, you would have thought that I had been gone a month instead of only 9 work days. It has pretty much been non-stop, however, I'm only "sort of" complaining. Having a good job with lots to do certainly beats the alternative, and it hasn't required any overtime to get it caught up again.
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<br />
In the week prior to the vacation, the training was pretty normal, but I was having to insert additional cross-training options into the schedule because my right knee pain continued to worsen over the period. It never really hurt more than a twinge or two during the runs, but once I sit down for a while it would hurt, especially when I placed any lateral pressure on the knee. Saturday the 16th was the first day of the vacation, and that was spent driving to our destination (to spend the week visiting with my family). I got a good run in on Sunday, went to Silver Dollar City with the family on Monday (so didn't run), and got a couple in on Tuesday and Wednesday of that week. I did continue though to have issues with the knee, and since it was slowly getting just a bit worse each day, I made the decision to take a few days off from anything that would put a strain on that knee to see if it helped. I planned on taking 3 days (Thursday & Friday there, then Saturday being a day of driving).<br />
<br />
But the powers that be had other plans.
<br />
<br />
We arrived home Saturday about 1:30 p.m. (having left around 4:15 that morning) and all "seemed" well initially. Once we got our greeting from the dogs (we had a house sitter stay in our home while we were gone to watch the dogs and the house, who had left by then), I headed out the garage door to start unloading the van. That's when the fun began. I noticed a puddle of water on the garage floor. My...that is weird. I followed the puddle back to the water heater (uh-oh). Sure enough, it was wet under the water heater, and the wooden box it sits on (made as a part of the house) was wet. I could hear it slowly attempting to refill. So I got the ladder and tried to turn off the water supply to the water heater. It just spun around and around in my hand (uh-oh again), there would be no turning off the water from there. So I go out to the front yard and try to turn the water off to the house. Instead, I mistakenly turn the water off to the sprinkler system.<br />
<br />
Or I tried to....the handle broke off in my hand (Oh-No). I look up into the cloudless sky on this 100 degree day, and state to my creator that I now believe he is just messing with me to see what I'll do. To be honest, laughing seems appropriate. But wait, there's more fun to come.<br />
<br />
At this point, my wife opens the door to the playroom, whose back wall is shared with the garage, with the water heater on the other side. Our house sitter had closed that door to keep the dogs out. In that room, I had an old 25" television that was sitting on a very stiff, thick cardboard box. Although it isn't hooked up to the satellite system, my son uses it to play games and watch videos. She finds the television on it's face on the floor. My wife thinks "that's odd, I wonder how that happened". When she goes into the room to right the TV, her feet go "squish" (OH CRAP). The carpet had soaked across the room, the cardboard box had soaked up the water, weakened, and spilled the TV. She comes out to the front yard to share the good news.
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIT0IVeFbJZCkHjZRFLCziQD4FDaz_Qjgt7BZTZkR_AuIhlR6TzEqHZ9gwddBy431raq2OPo0hvLBnnXxnIqYshKuDaCe8gSmLkOohhgQRAeKUkueYKcs45gVWjK17L9nGz1MchejTS_0o/s1600/Water+Supply+Shutoff.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIT0IVeFbJZCkHjZRFLCziQD4FDaz_Qjgt7BZTZkR_AuIhlR6TzEqHZ9gwddBy431raq2OPo0hvLBnnXxnIqYshKuDaCe8gSmLkOohhgQRAeKUkueYKcs45gVWjK17L9nGz1MchejTS_0o/s320/Water+Supply+Shutoff.png" width="320" /></a>By now, I have finally located the "actual" cut-off for the water supply to the house. Joy of all joys though...it takes a special tool to shut it off. I go to a neighbors house who is a bit more handy than I am, and although he has loaned out that specialized tool, he brings what he has and after a bit of work is able to get the water supply shut off. Unlike the picture, we do NOT have a "Homeowner Shut-Off Valve". No, that would have made too much sense, and given the way things were going, it would have probably either just spun around or fell off in my hand anyway. However, we DO have a "Corporation Stop Valve". Too bad is isn't anywhere near that handy, but is instead butted up against the side of the hole, and slightly under the lip, about 8 inches down. Let's just say it wasn't "fun" getting it shut off.
<br />
<br />
So now I call a plumber (on a Saturday afternoon remember) to replace the water heater, and a water damage company to help me appropriately deal with the water damage, then I begin removing the non-damaged items from that room. Black mold is nothing to mess with, and since I was pretty sure the wall was wet on the inside, I wasn't going to attempt a "do it myself" drying job. Especially since I had been doing so well thus far. Now some of the things in that room are ruined (the television was fine though...go figure), but most things were fine. Since we use those clear plastic bins as toy boxes, and the toys had been picked up, they were spared. By the end of the day on Saturday, we have a new water heater installed (with the old one taken away), and a sophisticated de-humidifier and fans going in the garage and bedroom. That equipment stays for 4 days (that is how long it takes to completely dry the carpet and wall). Price....about $3400.
<br />
<br />
On Sunday my wife tells me that she hadn't really wanted to mention it, but the washing machine (for the last few weeks) had been sort of partially filling with water between washes. While it wasn't on. The last thing we needed was for that to go south and cause even more damage to the house, so we went to Lowes and picked out a new washer and dryer. I've got to admit, they are much nicer and don't make the "dying dinosaur" sound when coming to a stop from the spin cycle. Probably a lot more efficient as well. They deliver the new ones Monday about noon, and take the old ones away. Price...about $1900.
<br />
<br />
That afternoon, my wife says that since things are a bit more normal again, can I turn the water back on to the sprinkler system so she can run it later. The handles (which had rusted through) were still not there, but I used a pair of vice grips to turn the water back on. Kind of had to tug on it. At the same time the water supply to the sprinkler system was restored...two things happened. One: the internal valve where the handle was, now broke in the ON position, so there would be no turning it off. Now that wouldn't be all that bad, if the other thing hadn't happened. Two: My tugging on the handle had broke the seal on the PVC pipe. So now it is Monday afternoon about 3:00 p.m., and the water won't stop. It fills the hole where the pipes are fairly quickly, then starts overflowing and running down the street. Try as I might, I cannot get a repairman out for this until the next day about noon. Price...about $120, plus the wasted water (I won't know about that for a while till I get my bill).
<br />
<br />
To say I'm drained (both emotionally and financially) would be putting it mildly. Ahhh...the joys of home ownership. Back to the running though.
<br />
<br />
Instead of three days off, it became six while I dealt with all this, and the knee still felt a bit weird (probably from moving everything in that part of the house all around). When I finally started back up, the first run was a bit tough, but things got easier after that. I've been mixing in cycling so that I'm not over-working the knee, since cycling doesn't seem to bother it at all. I've also started to add some barbell squats to my routine (not shown...that will be in next week's post), with just the bar at first to get used to the movement. Nothing intense or fancy, but strengthening the quads might help the knee to track better, and the break from every day running (or nearly so) should help it heal and get stronger. That is the plan at any rate.
<br />
<br />
So it has been three weeks now since I've posted, so for the time period between June 10th and June 30th, this is what it looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday (10th)</td>
<td>Running</td>
<td align="center">7.78</td>
<td>149</td>
<td>166</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.17</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday (11th)</td>
<td>Swimming</td>
<td align="center">0.50</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday (12th)</td>
<td>Cycling</td>
<td align="center">21.22</td>
<td>107</td>
<td>140</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">1.70</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday (13th)</td>
<td>Running</td>
<td align="center">6.33</td>
<td>143</td>
<td>155</td>
</tr>
<tr align="center">
<td></td>
<td>Swimming</td>
<td align="center">0.75</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday (14th)</td>
<td>Running</td>
<td align="center">7.16 </td>
<td>146</td>
<td>168</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">3.10 </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">1.34 </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday (15th)</td>
<td>Running</td>
<td align="center">8.03 </td>
<td>155</td>
<td>178</td>
</tr>
<tr align="center">
<td>Saturday (16th)</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Sunday (17th)</td>
<td>Running</td>
<td align="center">6.13 </td>
<td>153</td>
<td>168</td>
</tr>
<tr align="center">
<td>Monday (18th)</td>
<td>Walking</td>
<td align="center">0.40 </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday (19th)</td>
<td>Running</td>
<td align="center">6.37 </td>
<td>154</td>
<td>185</td>
</tr>
<tr align="center">
<td>Wednesday (20th)</td>
<td>Running</td>
<td align="center">6.16 </td>
<td>138</td>
<td>151</td>
</tr>
<tr align="center">
<td>Thursday (21st)</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday (22nd)</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday (23rd)</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Sunday (24th)</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday (25th)</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday (26th)</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday (27th)</td>
<td>Running</td>
<td align="center">6.04 </td>
<td>177</td>
<td>253</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.60 </td>
<td>107</td>
<td>114</td>
</tr>
<tr align="center">
<td>Thursday (28th)</td>
<td>Cycling</td>
<td align="center">22.02 </td>
<td>123</td>
<td>148</td>
</tr>
<tr align="center">
<td>Friday (29th)</td>
<td>Running</td>
<td align="center">6.61</td>
<td>154</td>
<td>165</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">1.00 </td>
<td>113</td>
<td>133</td>
</tr>
<tr align="center">
<td>Saturday (30th)</td>
<td>Cycling</td>
<td align="center">22.17 </td>
<td>120</td>
<td>146</td>
</tr>
<tr align="center">
<td></td>
<td>Running</td>
<td align="center">2.15 </td>
<td>145</td>
<td>157</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for those three weeks:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">9:10:38</td>
<td align="center">62.76 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">2:14:10</td>
<td align="center">8.31 </td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">4:19:06</td>
<td align="center">65.95 </td>
</tr>
<tr align="center">
<td>Swimming</td>
<td align="center">0:56:40</td>
<td align="center">1.25 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>16:40:34</b></td>
<td align="center"><b>138.27</b></td>
</tr>
</tbody>
</table>
<br />
It is really not a lot of workout time, but I essentially took a week of those three weeks off, so I suppose it isn't all that bad.<br />
<br />
I ended the month of June with 118.5 miles of running, and while that isn't setting any records for me, it is a really solid month of running, and my third highest month ever. I'm not really sure where July will go from here, since I want to be sure that I come back safely to prevent a more serious issue with the knee. I'll play it by ear, and see how it goes.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
</tr>
<tr align="center">
<td>Sunday (10th)</td>
<td>Situps</td>
<td align="center">1</td>
<td>50</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Pushups</td>
<td align="center">15</td>
<td>10</td>
<td>1:00</td>
</tr>
<tr align="center">
<td>Monday (11th)</td>
<td>Situps</td>
<td align="center">1</td>
<td>50</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday (12th)</td>
<td>Situps</td>
<td align="center">1</td>
<td>25</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday (13th)</td>
<td>Crunches & Knee Raises</td>
<td align="center">5</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday (14th)</td>
<td>Crunches & Knee Raises</td>
<td align="center">3</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday (15th)</td>
<td>Crunches & Knee Raises</td>
<td align="center">2</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Hip Raises</td>
<td align="center">5</td>
<td>10 (20 lbs.)</td>
<td>----</td>
</tr>
<tr align="center">
<td></td>
<td>Floor DB Presses</td>
<td align="center">1</td>
<td>50 (20 lbs.)</td>
<td>----</td>
</tr>
<tr align="center">
<td></td>
<td>Standing DB Curls</td>
<td align="center">1</td>
<td>10 (20 lbs.)</td>
<td>----</td>
</tr>
<tr align="center">
<td>Saturday (16th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Sunday (17th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday (18th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday (19th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday (20th)</td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday (21st)</td>
<td>Crunches & Knee Raises</td>
<td align="center">3</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Pushups</td>
<td align="center">20</td>
<td>10</td>
<td>1:00</td>
</tr>
<tr align="center">
<td>Friday (22nd)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday (23rd)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Sunday (24th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday (25th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday (26th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday (27th)</td>
<td>Pullups</td>
<td align="center">10</td>
<td>5</td>
<td>2:00</td>
</tr>
<tr align="center">
<td>Thursday (28st)</td>
<td>Dips</td>
<td align="center">5</td>
<td>10</td>
<td>2:00</td>
</tr>
<tr align="center">
<td></td>
<td>Crunches & Knee Raises</td>
<td align="center">3</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday (29th)</td>
<td>Crunches & Knee Raises</td>
<td align="center">1</td>
<td>10</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday (30th)</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
<br />
I'm mixing up the cross training quite a bit, but at least it is staying fresh. The "rest days" on the cross training are usually a result of still being a bit stiff / sore from previous days, although the vacation and "fun" above played into some of the rest day streaks as well.<br />
<br />
I vote for some calm and quiet weeks going forward !
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com3tag:blogger.com,1999:blog-1662261418039095613.post-27013805427959820562012-06-11T12:55:00.001-07:002012-06-11T12:55:35.590-07:00A Long Run, a Black & White Observer, and Garmin Foot Pod<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s1600/Week+In+Review.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s320/Week+In+Review.png" width="320" /></a></div>
Welcome everyone !<br />
<br />
This week (June 3 - 9, 2012) started off the summer with my first run of 20 miles in quite some time. In fact, the last time I've run that far at once (or further) was the marathon at the end of February. It's actually quite a balancing act for me...balancing a longer effort against my desire to continue to remain free from injury, and not have to take a lot of days off to recuperate. In that regard, I feel like this latest effort was a true success. I was able to do an easy bike ride the following day, and resume running the day after that. I was actually quite surprised that I was able to bounce back so quickly. I still had to take it kind of easy, but the joints, etc. didn't cry out too much.<br />
<br />
That being said, I can't say it was "easy". From the very beginning (when I first woke up), I really didn't "want" to do it, and I'm not sure that changed during the run either. There were a few times when just stopping and walking back home seemed like a great idea, but I just kept zoning out and putting one foot in front of the other. I started REALLY early (I love to run when it is peaceful outside) at 3:05 a.m. It was 77 degrees even then, with a south wind at 4, and 70% humidity. One of my flashing lights fell off my belt in the back at about the 3 mile mark and broke, but I had a couple of others so it was no big deal.<br />
<br />
My route took me from home, to the west past my office to a park just on the other side of the toll road, around that park, and back. I rally prefer out-and-back routes more so than loops. If I'm really not "in the mood" during the run, a loop course is just that much more of an excuse to cut it short and convince myself that I've done enough for the day. It is always sort of a pick-me-up to know that at a certain point, every step is one step closer to home.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGTOJf_BovEFDS4dawCz6yamz8a7EzGmiofNUqvlo5ByHed-nk_rk4PEOsT-SXcEhAU-48vlcKSy6AJFeBuus6o-geZtj0yZpRoBxp-I_3sHaFfVWg12YeG16ye2J9SiI1_yaQjPB2v4S/s1600/Skunk+small.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGTOJf_BovEFDS4dawCz6yamz8a7EzGmiofNUqvlo5ByHed-nk_rk4PEOsT-SXcEhAU-48vlcKSy6AJFeBuus6o-geZtj0yZpRoBxp-I_3sHaFfVWg12YeG16ye2J9SiI1_yaQjPB2v4S/s1600/Skunk+small.png" /></a><span id="goog_747526432"></span><span id="goog_747526433"></span>Right at the 15 mile mark, I picked up the glowing eyes of a small creature in the road ahead of me about 75 - 100 yards away which just stopped and stared at me till I was about 20 yards away, then proceeded on across the road. It was only then (when it turned it's back to me) that I noticed that it was a skunk. I kept my eye on him to ensure I hadn't "upset" him till I was well past him. Now THAT would have been an experience. He probably just couldn't believe his eyes...some old guy with a headlight and two flashing lights in the back, huffing and puffing down the middle of the road in the dark just a bit after 5 a.m. Probably thought I was nuts. <br />
<br />
Things started to feel a bit easier at the 17 mile mark, and my pace actually improved slightly from there to the finish. By the time I finished, it had actually cooled a bit to 73 degrees, a slight south wind, and 80% humidity. In the end, I was just glad it was over....just felt tired. But it WAS another one in the bag, 20.08 miles in 3:02:43, which is an overall 9:06 pace.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7RTXzAOVp617xQVriKPc0CUs8DnQA_haBNz-jPIMyVRXgAQyAsY8qGxhzFO5NAVKedUBhzzrhJCFdx3wS6yM8zrZGzlb3yUmms__pwTzlPuOuUagzAPQrQGTvnF7duwEK47dywFZ6susr/s1600/Garmin+Foot+Pod.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7RTXzAOVp617xQVriKPc0CUs8DnQA_haBNz-jPIMyVRXgAQyAsY8qGxhzFO5NAVKedUBhzzrhJCFdx3wS6yM8zrZGzlb3yUmms__pwTzlPuOuUagzAPQrQGTvnF7duwEK47dywFZ6susr/s320/Garmin+Foot+Pod.png" width="320" /></a>One of the new toys I got during this week was the foot pod that goes with my Garmin. It is about the size of a quarter, and weighs about 10 ounces (a little less than an Oreo cookie). It snaps over the shoelaces of one shoe, and although one "can" use it instead of the GPS for distance measurement, I was mainly interested in its ability to provide feedback on my running cadence. I've read in numerous places that a cadence of 180 spm (steps per minute) or better can assist in preventing heel striking, and is more in line with an overall efficient running style. That type of leg turnover helps to keep one light on one's feet, and reduce pounding and jarring (to an extent anyway). My first run with this was the long run above, where I averaged 194 spm, and during the run it stayed in the range of 192 spm to 198 spm. Throughout the rest of the week, I've found that I average about 196 spm, so I suppose my cadence is appropriate. I know, I'm a numbers junky :-)<br />
<br />
Given that my post-long run recovery went as well as it did, I was able to run on Tuesday, Wednesday, Thursday, and Saturday as well. Since these were "normal" distance days for me (or what has become normal), that led to my being able to set a new high-water mark for weekly mileage, taking it from 41.72 miles, to <span style="font-size: large;"><b>46.10</b></span> miles !!! :-)<br />
<br />
<br />
Here is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Running</td>
<td align="center">20.08</td>
<td>150</td>
<td>162</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Cycling</td>
<td align="center">20.52</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">6.30</td>
<td>144</td>
<td>184</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Running</td>
<td align="center">6.56</td>
<td>143</td>
<td>156</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">6.63 </td>
<td>144</td>
<td>172</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Cycling</td>
<td align="center">20.14 </td>
<td>107</td>
<td>137</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.10</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Running</td>
<td align="center">6.53</td>
<td>153</td>
<td>172</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">6:47:24</td>
<td align="center">46.10 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:02:00</td>
<td align="center">0.10 </td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">2:54:05</td>
<td align="center">40.66 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>9:43:29</b></td>
<td align="center"><b>86.86</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Situps</td>
<td align="center">1</td>
<td>50</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Situps</td>
<td align="center">1</td>
<td>50</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Situps</td>
<td align="center">1</td>
<td>25</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Pullups</td>
<td align="center">10</td>
<td>7</td>
<td>3:00</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Situps</td>
<td align="center">1</td>
<td>50</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Hip Raises</td>
<td align="center">1</td>
<td>50</td>
<td>----</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Situps</td>
<td align="center">1</td>
<td>25</td>
<td>---</td>
</tr>
<tr align="center">
<td></td>
<td>Dips</td>
<td align="center">5</td>
<td>15</td>
<td>5:00</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Situps</td>
<td align="center">1</td>
<td>25</td>
<td>----</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Situps</td>
<td align="center">1</td>
<td>50</td>
<td>----</td>
</tr>
</tbody>
</table>
<br />
<br />
This week didn't have nearly as much upper body work as weeks in the past, although I did do quite a bit better on consistently putting in some abdominal work. It isn't a great deal, but even in just this one week, I can feel a difference. Also, I've had shoulder and elbow issues in the past from over-working those areas, so I need to take care that I don't injure myself. As such, I probably tend to err on the side of being overly conservative. What a drag it is getting old.<br />
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com5tag:blogger.com,1999:blog-1662261418039095613.post-42363913782737911162012-06-04T14:39:00.000-07:002012-06-04T14:39:10.039-07:00New High Mileage Month, and Steady Training<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s1600/Week+In+Review.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s320/Week+In+Review.png" width="320" /></a>
Welcome everyone ! This week (May 27 - June 2, 2012) contained the <a href="http://marathonafterfifty.blogspot.com/2012/05/patriot-half-marathon-pr-and-good.html" target="_blank">Patriot Half Marathon</a> that I reviewed on my last post, as well as just some "normal" training runs. The temperatures have remained largely in the low to mid 70's during this week, and Saturday was relatively light since I planned a long run for early Sunday morning.<br />
<br />
The soreness / stiffness in my knees has continued, most especially when I either have a hard effort, or have 2-3 days in a row. I've been either taking a rest day from anything involving my legs, or doing a gentle bike ride the following day when that occurs, and that has worked thus far. The balancing act continues. <br />
<br />
While this last week's mileage wasn't anything spectacular (although I have managed to keep my running mileage in the 30+ mpw range and have for the last 5 weeks in a row, and 7 out of the last 9), I did manage to blow my previous high-water mark for monthly mileage completely out of the water, taking it from 129.6 miles (April 2012), to <span style="font-size: large;"><b>157.35</b> miles for May !!!</span><br />
<br />
Of course, setting another high-water mark like that probably won't occur for a bit, but it was fun to pass the 150 mile mark without feeling like I was going out of my way or risking injury to do so. :-)<br />
<br />
<br />
Here is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Cycling</td>
<td align="center">21.01</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Running</td>
<td align="center">13.14</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Rest Day</td>
<td align="center">----</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Running</td>
<td align="center">6.08</td>
<td>150</td>
<td>168</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">6.39 </td>
<td>143</td>
<td>155</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">8.42 </td>
<td>143</td>
<td>154</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Cycling</td>
<td align="center">21.20</td>
<td>102</td>
<td>133</td>
</tr>
<tr align="center">
<td></td>
<td>Running</td>
<td align="center">1.21</td>
<td>134</td>
<td>150</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">5:08:19</td>
<td align="center">35.24 </td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">2:55:39</td>
<td align="center">42.21 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>8:03:58</b></td>
<td align="center"><b>77.45</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Pullups</td>
<td align="center">5</td>
<td>8</td>
<td>5:00</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Dips</td>
<td align="center">8</td>
<td>10</td>
<td>3:00</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Situps</td>
<td align="center">1</td>
<td>25</td>
<td>----</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Pullups</td>
<td align="center">1</td>
<td>13</td>
<td>----</td>
</tr>
<tr align="center">
<td></td>
<td>Situps</td>
<td align="center">1</td>
<td>50</td>
<td>----</td>
</tr>
</tbody>
</table>
<br />
<br />
Even though it didn't really feel like it, I had a pretty light week of cross training this last week. At least I've managed to start slowly working back in some ab-specific work, even though it is situps. Of all the ab-specific exercises, these are (in my opinion) the least focused on the abdominals, but it is a part of this month's challenge so I'll stick with these and see where I end up this month.<br />
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com3tag:blogger.com,1999:blog-1662261418039095613.post-31537297597813881342012-05-29T14:55:00.000-07:002012-05-29T14:55:09.778-07:00Patriot Half Marathon, PR, and Good Training Week<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s1600/Week+In+Review.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s320/Week+In+Review.png" width="320" /></a>
Welcome everyone ! This week (May 20 - 26, 2012) was a pleasant week, although it is beginning to get a bit on the warm side out there. I did have a good week of running though, and I think the build-up to my latest half-marathon went well. <br />
<br />
The soreness / stiffness in my knees that I was feeling last week has persisted throughout this week when I've run a few days in a row. Once again, I either inserted some rest days or did some cycling, and that seems to help. I'll just play it by ear and see how things go. It doesn't really feel like an impending injury, just like I might be getting close to my body's limit at this point.<br />
<br />
On Sunday, May 28th, I ran in the <a href="http://www.thepatriothalf.com/" target="_blank">Patriot Half Marathon</a> in Rockwall, Texas, and had a fun time doing so. The race started promptly at 7:45, with about a thousand runners signed up for the half. There were spotty clouds out during the race, and although there was a relatively clear sky at the beginning for the start, there were just enough clouds passing by to cut down on the sunshine during the race (at least the first 90 minutes or so). They had given different people in the race either a red, white, or blue balloon just prior to the start, and as they sang the National Anthem, the people would one at a time or in pairs let go of them. It was actually pretty neat to see.<br />
<br />
The starting temperature was 72 degrees, with a SE wind gusting from 10 to 25 mph, and humidity at 83%. Two hours later it was 78 degrees, same wind, and the humidity was at 68%. This race was the first one I've run that had the "chip" on the back of the bib itself, with square antenna's setup at the start, finish, and mid-course check point to read the bib. I would still rather have the shoe tags myself, but I suppose it worked OK. I did notice though that my result were not in the initial results posted...mine were in the backup they made (as were many others), so I suspect it isn't as fool-proof as the shoe tags. <br />
<br />
I started pretty near the back of the pack for this race, and just eased into the race. Although there was quite a bit of sidewalk running in the early miles (probably up to mile 4...not exclusively, but largely), the sidewalks were even, with no overhanging trees, and were wide enough to run three to four abreast. I was able to weave through the crowds, passing single runners and small groups at a time quite easily.<br />
<br />
We ran through a couple of parks, and along a nice green belt as well.
From there we turned onto a highway that was completely blocked off
(very nice...thank you for that), that had rolling hills. Miles 6 and 7
were largely downhill which was nice, and the mid-course checkpoint was
at the 10K mark. The turn-around was right at Mile 7, and at 7.2 a large
hill started.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7qOHJdAl2SGSurwlRkGpTXtbl0H8yPP3a3yg6KYcMtWPKmsYRVsOSS5YYmwer2MX2iZIXoY4Z55CRMPsehsB6dQAQsfxBfdjA-BK3R8mmyw4kQAmLiHKbYpxCjjngtOskQxBIFCVoYXz8/s1600/Patriot+Half+Marathon+Elevation.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="153" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7qOHJdAl2SGSurwlRkGpTXtbl0H8yPP3a3yg6KYcMtWPKmsYRVsOSS5YYmwer2MX2iZIXoY4Z55CRMPsehsB6dQAQsfxBfdjA-BK3R8mmyw4kQAmLiHKbYpxCjjngtOskQxBIFCVoYXz8/s640/Patriot+Half+Marathon+Elevation.png" width="640" /></a></div>
<br />
At this point we had the wind in our faces, which was both good and bad. Good, because it served to cool you off a bit. Bad, because in addition to the hills on the way back, the headwind was a bit stiff at times. From 7.2 to 7.6 we climbed almost 60 feet, then between 7.6 and 9.2 we climbed another 55 feet. From 9.2 to 10.3 it dropped about 55 feet with two hills in between, then from 10.3 to 12.5 it climbed another 75 feet. Altogether, there was 621 feet of climbing during the run. It just seemed like the uphill sections kept coming, so that did add to the toughness. <br />
<br />
I did manage to have some pretty good splits though, and <u>set a new official PR of <b><span style="font-size: large;">1:54:18</span></b></u>, which is 3:17 better than my previous PR at this distance. My splits looked like this:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Mile </u></th>
<th><u>Average Pace Per Mile </u></th>
</tr>
<tr align="center">
<td>1</td>
<td align="center">8:48</td>
</tr>
<tr align="center">
<td>2</td>
<td align="center">8:49</td>
</tr>
<tr align="center">
<td>3</td>
<td align="center">8:49</td>
</tr>
<tr align="center">
<td>4</td>
<td align="center">8:54</td>
</tr>
<tr align="center">
<td>5</td>
<td align="center">8:46</td>
</tr>
<tr align="center">
<td>6</td>
<td align="center">8:24</td>
</tr>
<tr align="center">
<td>7</td>
<td align="center">8:25</td>
</tr>
<tr align="center">
<td>8</td>
<td align="center">8:53</td>
</tr>
<tr align="center">
<td>9</td>
<td align="center">8:56</td>
</tr>
<tr align="center">
<td>10</td>
<td align="center">8:39</td>
</tr>
<tr align="center">
<td>11</td>
<td align="center">8:39</td>
</tr>
<tr align="center">
<td>12</td>
<td align="center">8:46</td>
</tr>
<tr align="center">
<td>13</td>
<td align="center">8:25</td>
</tr>
<tr align="center">
<td>Last 0.14 miles</td>
<td align="center">7:31</td>
</tr>
</tbody>
</table>
<br />
For a warm weather run (at least warmer than it has been in a while), I was quite pleased with the result. I really focused on hydrating much better than my last "warmer than normal" effort, both early and often, and I feel like I managed to do relatively well this time. It is amazing to me how much it just saps and zapps me when I fail to hydrate properly...it just sucks out my will to put forth any effort at all when it hits, and will hit without warning. I'll be feeling fine, then wham...I'm out. But that didn't happen during this run. :-)<br />
<br />
In the end, there were 738 half-marathon finishers, and I placed 110th. In my age group (a 10 year age group for this one from 50-59), I placed 13th out of 49 finishers. The course was challenging but fun, the traffic control was excellent, and there were LOTS of water stations along the way (at least 11 or 12) with water, Power-Aid, and wet towels. Definitely one I would consider doing again. There was also a nice medal handed out the finishers. Great race !!!
<br />
<br />
Here is what my training for last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Running</td>
<td align="center">6.65</td>
<td>141</td>
<td>165</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Running</td>
<td align="center">6.52</td>
<td>141</td>
<td>153</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Rest Day</td>
<td align="center">----</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Running</td>
<td align="center">6.60</td>
<td>155</td>
<td>178</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">7.07 </td>
<td>153</td>
<td>187</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Cycling</td>
<td align="center">20.58 </td>
<td>105</td>
<td>134</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Running</td>
<td align="center">5.50</td>
<td>163</td>
<td>179</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">0.90</td>
<td>142</td>
<td>154</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">4:37:02</td>
<td align="center">32.34 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:12:32</td>
<td align="center">0.90 </td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">1:27:14</td>
<td align="center">20.58 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>6:16:48</b></td>
<td align="center"><b>53:82</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Pullups</td>
<td align="center">10</td>
<td>7</td>
<td>2:30</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Dips</td>
<td align="center">5</td>
<td>10</td>
<td>2:30</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Pullups</td>
<td align="center">10</td>
<td>5</td>
<td>2:00</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Rest Day</td>
<td align="center">----</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Pushups</td>
<td align="center">13</td>
<td>10</td>
<td>0:45</td>
</tr>
</tbody>
</table>
<br />
<br />
I started back with the pushups once I completed this month's challenge with the dips. I don't know which one's I actually prefer, so a mix of those two will probably be on the schedule moving forward.<br />
<br />
I read an article earlier today about rest periods between sets, and I believe that I'll be increasing my rest periods based upon that (along with a corresponding increase in reps per set). It seems that rest periods between 30 and 60 seconds gear one toward fat burning. Rest periods between 1 and 2 minutes is geared largely towards hypertrophy (building up bulk), and rest periods from 3 to 5 minutes are more geared toward strength training. Since building up my core strength is actually what I have in mind, it seems that going in that direction might produce better results.<br />
<br />
Another major FAIL on abdominal-specific work during this week....it just never seems like I "want" to do it. Perhaps June's challenge of 100 situps a week (or an overall total of 400 situps for the month) will spur me on to doing what I KNOW is the right thing. Let's hope so. The last thing I need is back problems because my core is weaker than it should be.<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com17tag:blogger.com,1999:blog-1662261418039095613.post-7636083349248278922012-05-22T07:14:00.000-07:002012-05-22T07:14:06.260-07:00Fun Runs and Floating<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s1600/Week+In+Review.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s320/Week+In+Review.png" width="320" /></a>Welcome everyone ! This week (May 13 - 19, 2012) was a nice one overall, with some fun and interesting happenings. I had a nice 12 mile "short" long run on Sunday to start off the week. I did a few courses during the week for my morning runs that I don't normally do (I usually stay pretty much inside my neighborhood since its usually dark out).<br />
<br />
I have noticed a bit of soreness / stiffness in my knees on a few of the runs, so I inserted some rest days / cross-training to mix it up. I can't tell if it is just a natural adjustment to the increase in miles I've been putting in over the last several weeks, or if it is something else entirely, but I'm trying to err on the side of being conservative and giving myself time to recover. I love being out and about so much, I really have to "work" at the days when I choose to do nothing at all, reminding myself that rest is an active part of the plan.<br />
<br />
Saturday morning there was a Fun Run / 5K at my son's school, and the entire family signed up to run. Aiden and I ran the Fun Run, which was supposed to be a mile and wound up being about 0.83 miles (close enough). It was Aiden's first road race (he turned six in October), so he was excited to do it. He is pretty used to hearing me talk about running (and Mom too), so he was pretty convinced that he too could run several miles with no problem. Well, at least he started with confidence. ;-) We did a sort of run a while / walk a while for the run, and I'm pretty sure he had an fun time. My wife ran the 5K afterwards, and even though it was a bit on the warm side, she still placed 4th in her age group, so she was pretty happy about that. All in all, it was a fun morning.<br />
<br />
The little toe that I sliced open last Wednesday is certainly proving to be stubborn as far as healing over is concerned. Given the location of the wound, it gets aggravated by the runs I suppose. It still stings a good bit at the beginning of most runs (and at the end of some)...I'm REALLY looking forward to that healing over !<br />
<br />
I did have one of those surreal running moments on Friday morning that was sort of cool. While I was running along a particularly
dark part, I started to notice that moving along seemed to be taking almost no effort at all....except I didn't actually
seem to be moving along the road. For all the world it felt like I was moving my body, but just floating in one place. Sort of spacey, but at least it made the otherwise pleasant but uneventful morning run something a bit interesting. <br />
<br />
Here is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Running</td>
<td align="center">12.39</td>
<td>139</td>
<td>153</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Rest</td>
<td align="center">----</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">6.51</td>
<td>149</td>
<td>165</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Walking</td>
<td align="center">4.26</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">6.27 </td>
<td>144</td>
<td>156</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">6.56 </td>
<td>141</td>
<td>156</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Cycling</td>
<td align="center">20.58</td>
<td>120</td>
<td>146</td>
</tr>
<tr align="center">
<td></td>
<td>Running</td>
<td align="center">0.83</td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">4:47:04</td>
<td align="center">32.56 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:59:10</td>
<td align="center">4.26 </td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">1:18:45</td>
<td align="center">20.58 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>7:04:59</b></td>
<td align="center"><b>57:40</b></td>
</tr>
</tbody>
</table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Pullups</td>
<td align="center">6</td>
<td>8</td>
<td>3:00</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Dips</td>
<td align="center">7</td>
<td>10</td>
<td>2:30</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Dips</td>
<td align="center">4</td>
<td>10</td>
<td>2:00</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Pullups / Dips Alternating</td>
<td align="center">5 / 5</td>
<td>5 / 10</td>
<td>2:00</td>
</tr>
</tbody>
</table>
<br />
<br />
I continued to mix up the sets and reps for the pullups and dips this week, and added a bit of abdominal work, although I'll need to step that up quite a bit. In the coming week I'm going to start working pushups back into the mix.<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com4tag:blogger.com,1999:blog-1662261418039095613.post-59676720548082712622012-05-14T08:51:00.000-07:002012-05-14T14:21:24.523-07:00Metal Weather Stripping and Dips<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s1600/Week+In+Review.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQhef1oP-0dWItA_q1POMBUq5OOnauh-SfD4v5LApbPrmXtS6B7v9qt7EKGjv6yjlVNqlCvlnD1Lt3Vz30Lw5asSJ03TDxY3V2Tij7l0210Qn7DcERgBwfrYF1Qux_sh11IcRTSz87dPG/s400/Week+In+Review.png" width="400" /></a></div>
<br />
This week (May 6-12, 2012) seemed to be much more calm, and most everything went according to the loose plans I had for the week. Of course, it wasn't without incident entirely. On Wednesday evening I was running around the house taking care of various things, and the dog needed to go out (or that was the signal I was being sent). I went to the back door, and opened it (the door opens inward), the dog blocked my path to opening the storm door to the outside so I shifted to get on the other side around her. And that's when it happened.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_RpikfZnpwDRkTrIS7wDNbZG4rjlyoIT5tuQNbSfwv_JXzsnIMvnqv_AhLHZyTVJM_gS0lP5Cfp7b_2yksRItEMfWW3gXggfYz1a3aif7MblmrzP4AVe_Qhgl0RxaBZKEiIw_io3FPHeX/s1600/Brass+Weather+Stripping.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_RpikfZnpwDRkTrIS7wDNbZG4rjlyoIT5tuQNbSfwv_JXzsnIMvnqv_AhLHZyTVJM_gS0lP5Cfp7b_2yksRItEMfWW3gXggfYz1a3aif7MblmrzP4AVe_Qhgl0RxaBZKEiIw_io3FPHeX/s200/Brass+Weather+Stripping.png" width="200" /></a>At the bottom of the big door is a small metal arch of sorts that is meant to act as a rain shield (I think it is called Brass Weatherstripping). That thing is SHARP on the bottom edges, and it sliced quite a few layers of skin off the top of my little toe on the right foot. It bled like you wouldn't believe, and was pretty sore for an hour or so afterwards.<br />
<br />
For Thursday morning's run, I put a band-aid on it (not much will fit due to the small size of the area) and started out the door. It was stinging a good bit right from the start, although it stopped at about 1/4 mile in and didn't bother me during the run after that.<br />
<br />
When I got home and took the shoe off, the entire right side of the sock was bright red with blood, which "looked" rough, but apparently the toe had stopped bleeding. Socks wash, so no real damage done there. I dispensed with the bandage on Saturday, and the run went well...it was just a bit sore after the run but not much. Hopefully it will heal up in the next day or so. It is in a challenged area for me to protect it, as that toe just naturally folds into the other one, and there is a lot of contact on the outside and top of the toe in the shoe. It's always something.<br />
<br />
<div style="text-align: left;">
With the long run on Sunday, which was a nice success, this turned out to once again top my record for weekly training mileage, so I moved that line from last week's <u>38.46</u> miles to a new high of .....<span style="font-size: large;"><b> </b></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><b>! 41.72 ! </b> </span></div>
<br />
Next week will be a bit of a "step back" week, at least according to my plan. This will set me up for another long run on Sunday of the following week (the 20th), as I try to reduce the intimidation factor of long runs, and build up some foundational long run strength.<br />
<br />
Here is what last week looked like...<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Running</td>
<td align="center">16.04</td>
<td>150</td>
<td>170</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Walking</td>
<td align="center">4.26</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">6.54</td>
<td>143</td>
<td>156</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Running</td>
<td align="center">6.04</td>
<td>150</td>
<td>169</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">6.57 </td>
<td>141</td>
<td>153</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Running</td>
<td align="center">6.53</td>
<td>146</td>
<td>162</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">6:03:24</td>
<td align="center">41.72 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:59:35</td>
<td align="center">4.26 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>7:02:59</b></td>
<td align="center"><b>45.98</b></td>
</tr>
</tbody>
</table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXB6_FUAQdTd17VLUMwYV-xHC5hoTsXQ-RUwjeOWDYWsFEN7E1QcVm98iY5v7HSm-uzDLt3vxw259P2B6TdYItgJ3rbcO3Qd1Phq5WUpJv_er5I824qH4VE94hyphenhyphenvXbt4AJdYWjHhMWT5pX/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXB6_FUAQdTd17VLUMwYV-xHC5hoTsXQ-RUwjeOWDYWsFEN7E1QcVm98iY5v7HSm-uzDLt3vxw259P2B6TdYItgJ3rbcO3Qd1Phq5WUpJv_er5I824qH4VE94hyphenhyphenvXbt4AJdYWjHhMWT5pX/s320/Cross+Training.png" width="320" /></a></div>
<br />
<br />
During this week I got a "bit" better doing the Dips, I just have to dial in the right recover period for me at this point. On Wednesday I tried a two minute recovery with 10 reps per set, but was then unable to complete the last set of 10. On Saturday I adjusted this to 2.5 minutes, and was able to get 6 full sets of 10. Since this works the same basic muscles as the pushups, and it is a bit intense for me at this point, I've set the pushups aside for a week or two.<br />
<br />
I've also REALLY got to get back to doing some abdominal work...I've been skipping that, and I'm bad about doing that. I nearly always feel better about myself when I include it, so I just need to make that happen this week.<br />
<br />
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u><span id="goog_1556814252"></span><span id="goog_1556814253"></span>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Dips</td>
<td align="center">5</td>
<td>10</td>
<td>3:00</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Pullups</td>
<td align="center">20</td>
<td>5</td>
<td>2:00</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Dips</td>
<td align="center">1</td>
<td>10-10-10-10-5</td>
<td>2:00</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Rest Day</td>
<td align="center">----</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Dips</td>
<td align="center">6</td>
<td>10</td>
<td>2:30</td>
</tr>
</tbody>
</table>
<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com2tag:blogger.com,1999:blog-1662261418039095613.post-60299714365688523482012-05-07T09:14:00.000-07:002012-05-07T12:39:54.413-07:00Week in the Rearview Mirror: April 29 - May 5, 2012While this was a really good week in many respects, it was also a weird week. Since I started back from fat and out of shape almost a year ago, I've tracked all the activities I've done in a spreadsheet (for me, that's just part of the fun :-)). For the prior 49 weeks, I have ALWAYS engaged in at least 2 different forms of exercise during my Sunday - Saturday weeks. But not this last week...it was exclusively running. No, it's not my new direction or anything...I suspect it just worked out that way by accident.<br />
<br />
On Sunday I was in Oklahoma City with my wife to run her first Half Marathon, and that was a lot of fun. It was interesting to be around that many people out running (easily in excess of 20,000 people), and one of the rare times I actually get to run with my wife. Our schedules and habits (not to mention the 6 year old at home) tend to separate us from working out at the same time, especially since we have no immediate family in the area, so this was a treat. I just stayed with her at her own pace, and was there for moral support and company. It made the whole run a pleasant experience, and I hope to be able to do it again soon. She didn't accomplish everything she wanted to with the effort, but she did finish in a pretty decent time (I believe it was 2:24:35), and was in the upper 31% of all the women in her age group, the upper 39% of ALL the women in the race, and the upper 49% of ALL the finishers regardless of age or gender, so I think she did fine.<br />
<br />
Even though this wasn't a major physical effort for me, my body still wanted the day off afterwards, as the knees and ankles felt a bit creaky. As such, I didn't substitute any other activity, but just let my body catch up. After three 6 milers in a row in the middle of the week, things once again felt a bit strained, so I took Friday off and didn't substitute anything else on that day either.<br />
<br />
Saturday morning's run after that rest was a real surprise, and nothing short of amazing to me. I went on a new out-and-back route out of my neighborhood, and was quite surprised at mile 4 to hear RunKeeper say that I was averaging 8:23 per mile up to that point. It really didn't feel hard at all, just flowing along. That sort of acted like an encouragement to finish it off well, so I started to pick up the pace, really pushing (although not all out) in the final mile. I surprised myself by completing the 6.07 mile run in 50:05 at an 8:15 pace...the fastest pace I've run at that distance in decades.<br />
<br />
As a bonus to that, Saturday's run also put me at a new weekly training mileage high of 38.46 miles ! :-)<br />
<br />
Here is what last week looked like...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;">
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" />
</a>
</div>
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Running</td>
<td align="center">13.34</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Rest Day</td>
<td align="center">----</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">6.24</td>
<td>158</td>
<td>225</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Running</td>
<td align="center">6.68</td>
<td>140</td>
<td>154</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Running</td>
<td align="center">6.13 </td>
<td>141</td>
<td>163</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Running</td>
<td align="center">6.07</td>
<td>147</td>
<td>167</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for the week:<br />
<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">6:01:14</td>
<td align="center">38.46 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>6:01:14</b></td>
<td align="center"><b>38.46</b></td>
</tr>
</tbody>
</table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s320/Cross+Training.png" width="320" /></a></div>
<br />
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u><span id="goog_569732469"></span><span id="goog_569732470"></span>Day </u></th>
<th><u>Activity </u></th>
<th><u>Sets</u></th>
<th><u>Reps</u></th>
<th><u>Recovery Interval</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Rest Day</td>
<td align="center">---</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Rest Day</td>
<td align="center">----</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Dips</td>
<td align="center">5</td>
<td>5</td>
<td>3:00</td>
</tr>
<tr align="center">
<td></td>
<td>Pushups</td>
<td align="center">2</td>
<td>20</td>
<td>1:00</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Pullups</td>
<td align="center">4</td>
<td>10</td>
<td>3:00</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Dips</td>
<td align="center">3</td>
<td>10</td>
<td>3:00</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Pullups</td>
<td align="center">20</td>
<td>5</td>
<td>2:00</td>
</tr>
</tbody>
</table>
<br />
The introduction of full body weight Dips meant that I eased back (more like almost completely off) of the pushups. I have a power rack in the garage that I primarily use for my pullups, but I also have some dipping handle attachments. So, although this video <a href="http://www.youtube.com/watch?v=WYwiTxnWtho&feature=related" target="_blank">HERE </a>shows someone doing them with a set of dipping handles attached to a wall, it does demonstrate the form I'm using while doing them for this month's 100X challenge. I've found that they are working my chest and shoulders as much as my arms due to the need to balance as well as to get down to the bottom of the movement where the upper arms are parallel to the floor. It had been a while since I've done them (once again...many years), so it is taking a while to get in the groove.<br />
<br />
I have a marathon that I'm considering that occurs in early - mid October, and although I haven't actually made the commitment yet (not signed up), I do plan to start to slowly steer my training in that general direction. At that time of year, there will still be a <u><b>REALLY</b></u> good chance of the temperatures starting in the 70's and progressing into the 80's towards the end, so I plan on using the Texas summer to properly acclimate myself to running longer distances in the heat. Since I haven't completed a run longer than about 13.5 miles since the marathon at the end of February, I plan on doing one on Sunday to start to get back in the groove.<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com2tag:blogger.com,1999:blog-1662261418039095613.post-25983805050625585232012-05-01T10:18:00.000-07:002012-05-01T10:18:12.022-07:00Week in the Rearview Mirror: April 22 - April 28, 2012This was a pretty good week of running overall. I did have some pain issues with the top of my left ankle where it attaches to the foot on Wednesday. It would grow increasingly painful over the course of 5 or 6 strides, then ease off back to a painless state in 3 or 4 strides. During Wednesday's run, that occurred like clockwork every mile. I took Thursday off, and on Friday it only happened twice on the run. I also did a half-marathon on Sunday where it only happened once. I believe that the tendon there was being aggravated by the shoe lacing constricting it somewhat (although who knows why it is just now happening after all these months of running). I've adjusted that lacing, and it seems to be getting better each day.<br />
<br />
Personally, I just think its my body messing with me. Its sort of a sick game, where it causes an injury to occur in an area that has been previously unscathed, then when that resolves it moves on to yet another area. Such fun.<br />
<br />
I also topped off the month of April with a lifetime personal best, with my highest monthly training mileage finishing out at <u><b>129.6 miles</b></u>. Not a great deal by the standards of many, but it is significantly higher than my previous best ever (116.6 miles, more than 25 years ago, right before I was hit by the car), and my personal best since my comeback from being overweight and out of shape (114.08 miles in February). I attribute this largely to just being healthy and not having any long runs or hard efforts that required down days for recuperation. In fact, all of my April runs were less than 14 miles, so it was mainly just having the opportunity to be more consistent. At any rate, it is nice to be able to just run and enjoy it more regularly.<br />
<br />
Here is what last week looked like...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;">
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" />
</a>
</div>
<table align="center" border="0" style="width: 600px;">
<tbody>
<tr>
<th><u>Day </u></th>
<th><u>Activity </u></th>
<th><u>Distance (in miles)</u></th>
<th><u>Avg. Heart Rate</u></th>
<th><u>Max Heart Rate</u></th>
</tr>
<tr align="center">
<td>Sunday</td>
<td>Cycling</td>
<td align="center">21.16</td>
<td>122</td>
<td>143</td>
</tr>
<tr align="center">
<td></td>
<td>Running</td>
<td align="center">3.21</td>
<td>138</td>
<td>169</td>
</tr>
<tr align="center">
<td>Monday</td>
<td>Running</td>
<td align="center">6.28</td>
<td>144</td>
<td>163</td>
</tr>
<tr align="center">
<td></td>
<td>Walking</td>
<td align="center">2.30</td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Tuesday</td>
<td>Running</td>
<td align="center">6.21</td>
<td>153</td>
<td>224</td>
</tr>
<tr align="center">
<td>Wednesday</td>
<td>Running</td>
<td align="center">6.12 </td>
<td>157</td>
<td>197</td>
</tr>
<tr align="center">
<td>Thursday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
<tr align="center">
<td>Friday</td>
<td>Running</td>
<td align="center">6.64 </td>
<td>145</td>
<td>185</td>
</tr>
<tr align="center">
<td>Saturday</td>
<td>Rest Day</td>
<td align="center">---- </td>
<td>---</td>
<td>---</td>
</tr>
</tbody>
</table>
<br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;">
<tbody>
<tr>
<th><u>Activity </u></th>
<th><u>Time Total </u></th>
<th><u>Distance Total (in miles)</u></th>
</tr>
<tr align="center">
<td>Running</td>
<td align="center">4:09:42</td>
<td align="center">28.46 </td>
</tr>
<tr align="center">
<td>Walking</td>
<td align="center">0:34:15</td>
<td align="center">2.30 </td>
</tr>
<tr align="center">
<td>Cycling</td>
<td align="center">1:22:17</td>
<td align="center">21.16 </td>
</tr>
<tr align="center">
<td>--------------</td>
<td>--------------</td>
<td>--------------</td>
</tr>
<tr align="center">
<td><b>Overall Total</b></td>
<td align="center"><b>6:06:14</b></td>
<td align="center"><b>51.92</b></td>
</tr>
</tbody>
</table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s320/Cross+Training.png" width="320" /></a></div>
<br />
I didn't do a great deal of cross-training during this week. I had one day of pushups where I did 25 sets of 10 with a 45 second rest interval, and two days of pullups [one where I did 6 sets of 10 with a 5 minute rest interval, and one where I did 3 sets of 10 with a 3 minute rest interval].<br />
<br />
Other than that, it was sort of a "cross training down week" for me, so I'll need to get back on the wagon next week. The <a href="http://dreambigrunner.com/2011/12/15/100x-challenge-join-me/" target="_blank">100x challenge</a> this month is 400 dips, so that will add some variety into the mix. Perhaps I can alternate pushup days with dip days.<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com4tag:blogger.com,1999:blog-1662261418039095613.post-84557712634223391082012-04-23T12:05:00.000-07:002012-04-23T12:05:37.726-07:00Week in the Rearview Mirror: April 15 - April 21, 2012I believe I've finally overcome the left calf issues that developed after my first marathon on February 26th. Of course, it would be unfair to say that I gave it plenty of time to heal by staying off it for a couple of weeks, so it undoubtedly makes sense that it took 7 weeks to completely heal.<br />
<br />
Once again this week, I wore my heart monitor for most of my workouts, and I believe I'm getting a feel for what "my numbers" really are at this point. Nearly every run this week just seemed to flow and be easy from a perceived exertion perspective, and it sure it nice. I kept most of the runs this week fairly steady from a pace perspective, with only one of them having a "surge" for the last 1/4 mile. Mainly just a week of nice, comfortable running.<br />
<br />
I also completed the cycling goal I set for myself earlier this month, by passing the 2000 mile mark on my bike within the first 11 months I've owned it. It has been a GREAT bike thus far, although it really isn't anything special. I've had good luck with it, and will hopefully NOT bring that luck to end by saying that I'm yet to have a breakdown of any kind, including a flat, with no wrecks (at least not the moving kind...I did comically fall over twice last summer by coming to a full stop before I un-clipped at least one foot...not recommended if you want to keep your ego intact :-)).<br />
<br />
Here is what last week looked like...<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;"> <br />
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" /><br />
</a></div><br />
<br />
<br />
<table align="center" border="0" style="width: 600px;"><tbody>
<tr> <th><u>Day </u></th> <th><u>Activity </u></th> <th><u>Distance (in miles)</u></th> <th><u>Avg. Heart Rate</u></th> <th><u>Max Heart Rate</u></th> </tr>
<tr align="center"> <td>Sunday</td> <td>Running</td> <td align="center">6.07</td> <td>148</td> <td>165</td> </tr>
<tr align="center"> <td>Monday</td> <td>Walking</td> <td align="center">4.54</td> <td>---</td> <td>---</td> </tr>
<tr align="center"> <td>Tuesday</td> <td>Running</td> <td align="center">6.07</td> <td>154</td> <td>196</td> </tr>
<tr align="center"> <td>Wednesday</td> <td>Running</td> <td align="center">6.54 </td> <td>150</td> <td>199</td> </tr>
<tr align="center"> <td>Thursday</td> <td>Cycling</td> <td align="center">23.24 </td> <td>121</td> <td>164</td> </tr>
<tr align="center"> <td>Friday</td> <td>Running</td> <td align="center">6.15 </td> <td>157</td> <td>210</td> </tr>
<tr align="center"> <td>Saturday</td> <td>Running</td> <td align="center">6.41 </td> <td>157</td> <td>203</td> </tr>
<tr align="center"> <td></td> <td>Cycling</td> <td align="center">20.03 </td> <td>137</td> <td>173</td> </tr>
</tbody> </table><br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;"><tbody>
<tr> <th><u>Activity </u></th> <th><u>Time Total </u></th> <th><u>Distance Total (in miles)</u></th> </tr>
<tr align="center"> <td>Running</td> <td align="center">4:32:59</td> <td align="center">31.24 </td> </tr>
<tr align="center"> <td>Walking</td> <td align="center">1:01:38</td> <td align="center">4.54 </td> </tr>
<tr align="center"> <td>Cycling</td> <td align="center">2:44:20</td> <td align="center">43.27 </td> </tr>
<tr align="center"> <td>--------------</td> <td>--------------</td> <td>--------------</td> </tr>
<tr align="center"> <td><b>Overall Total</b></td> <td align="center"><b>8:18:57</b></td> <td align="center"><b>79.05</b></td> </tr>
</tbody> </table><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s320/Cross+Training.png" width="320" /></a></div>In cross-training, I worked in two days of both pullups and pushups. This week increased the pullups a bit, and increased quite a bit on the pushups. Both pushups sessions were the same, with 20 sets of 10 and a 45 second rest interval. I increased the rest interval to 5 minutes for the pullups, and did 5 sets of 10 one time, and 5 sets of 10 plus one set of 6 the other. Once again, no Yoga this week...just not on "the list". I also did a few less crunches this week as well, with only three days doing 25 per day.<br />
<br />
After examining the feedback from my heart monitor, I think my actual maximum heart rate is a lot closer to 200 than what I thought it might be earlier, so that will be my calculated maximum until I know differently. While it hasn't sustained at that level for longer than 30 seconds or so, it was more than just a spike on a chart. This puts my average heart rate for all the runs this week right in the middle of in Zone 3, with the cycling all being in Zone 2. <br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com2tag:blogger.com,1999:blog-1662261418039095613.post-82470612554262124592012-04-17T12:22:00.001-07:002012-04-17T12:23:18.150-07:00Week in the Rearview Mirror: April 8 - April 14, 2012This was really a good week, with the calf continuing to improve slowly (almost completely healed), and nothing but a bit of an ache in the knee area when I went a bit too hard....nothing a day of rest didn't resolve. For most of the runs this week, I wore my heart monitor, so I have some new numbers to play with. I also tried to pick up the pace at the end of most of my runs (from the last mile, to the last 1/4 mile). It was nice just trying different things, and having a pleasant week overall. I don't really have a race lined up as a goal, although I would like to get to 2000 miles on my bike by the end of the month (only 62 miles to go). That would all be in 11 months.<br />
<br />
Here is what last week looked like...<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;"> <br />
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" /></a></div><br />
<br />
<br />
<table align="center" border="0" style="width: 600px;"><tbody>
<tr> <th><u>Day </u></th> <th><u>Activity </u></th> <th><u>Distance (in miles)</u></th> <th><u>Avg. Heart Rate</u></th> <th><u>Max Heart Rate</u></th> </tr>
<tr align="center"> <td>Sunday</td> <td>Cycling</td> <td align="center">25.12</td> <td>125</td> <td>153</td> </tr>
<tr align="center"> <td>Monday</td> <td>Running</td> <td align="center">6.01</td> <td>153</td> <td>172</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">0.60 </td> <td>119</td> <td>129</td> </tr>
<tr align="center"> <td>Tuesday</td> <td>Walking</td> <td align="center">3.40</td> <td>---</td> <td>---</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">1.00 </td> <td>---</td> <td>---</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">1.72 </td> <td>---</td> <td>---</td> </tr>
<tr align="center"> <td>Wednesday</td> <td>Running</td> <td align="center">13.13 </td> <td>145</td> <td>156</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">1.00 </td> <td>---</td> <td>---</td> </tr>
<tr align="center"> <td>Thursday</td> <td>Cycling</td> <td align="center">15.51 </td> <td>117</td> <td>138</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">1.51 </td> <td>---</td> <td>---</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">1.77 </td> <td>---</td> <td>---</td> </tr>
<tr align="center"> <td>Friday</td> <td>Cycling</td> <td align="center">30.17 </td> <td>123</td> <td>147</td> </tr>
<tr align="center"> <td>Saturday</td> <td>Running</td> <td align="center">6.06 </td> <td>149</td> <td>174</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">1.02 </td> <td>148</td> <td>165</td> </tr>
</tbody> </table><br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;"><tbody>
<tr> <th><u>Activity </u></th> <th><u>Time Total </u></th> <th><u>Distance Total (in miles)</u></th> </tr>
<tr align="center"> <td>Running</td> <td align="center">3:48:56</td> <td align="center">25.20 </td> </tr>
<tr align="center"> <td>Walking</td> <td align="center">3:06:47</td> <td align="center">12.02 </td> </tr>
<tr align="center"> <td>Cycling</td> <td align="center">4:35:44</td> <td align="center">70.80 </td> </tr>
<tr align="center"> <td>--------------</td> <td>--------------</td> <td>--------------</td> </tr>
<tr align="center"> <td><b>Overall Total</b></td> <td align="center"><b>11:31:27</b></td> <td align="center"><b>108.02</b></td> </tr>
</tbody> </table><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuL4f89Odt1U_2SZqoiracgmrwpLJq2rotXm_qYxDFa91SmoZ4i7tbTp_GDI2dDTV7W7W9UT8J5l0lkFpb9KdA03itvMmTI_QUsWWJKg7omb0MqfMB2jYLQUCRNNe1u_KBPvgQNAFFt8y/s320/Cross+Training.png" width="320" /></a></div><br />
In cross-training, I worked in two days of pullups and one of pushups, with one Kettlebell workout. This week increased the pullups a bit, but dipped a bit on the pushups...I'll need to remedy that in the weeks ahead. I did 150 total pushups and averaged 37 pullups per session.<br />
<br />
A FAIL on the Yoga this week...just didn't have it in my priority list. Weird that I did that, since I almost always enjoy the classes.<br />
<br />
I stuck with the 25 strict crunches per day as a part of the <a href="http://dreambigrunner.com/2011/12/15/100x-challenge-join-me/" target="_blank">100X challenge</a>, with one day having 100. I really do need to ensure that this continues to be a part of each week, at least at some level. If I can ever get the layer of "covering" (a.k.a. 5 or so pounds of stubborn fat) off my mid-section, it would be nice if there was some defined muscle in there. Of course, it will have to just magically disappear if I stay with my current eating habits, which includes multiple trips to <a href="http://www.yogurt-land.com/" target="_blank">Yogurtland </a>with toppings like crushed Heath Bar, shaved coconut, and <a href="http://www.livestrong.com/thedailyplate/nutrition-calories/food/ghirardelli-chocolate/flavored-chocolate-sauce/" target="_blank">Ghirardelli syrup</a>.<br />
<br />
So far this month, I haven't done a single minute of planks, and I can honestly say I don't miss it a bit. I need to do them, since my lower back always felt it the day after, but I'm SO not a fan.<br />
<br />
Although I've had a few "anomaly" readings on my heart rate, I believe my maximum is still right at (or close to) 174. I have yet to sustain it at that level though, I've only seen it slowly rise to that level during the sprint at the end of a run, which makes me think it might be a tad higher. I just don't believe that my max is 220 minus my age (which would be 167 for me)....I think its a bit higher, so I'll use 174 for now...but I'm probably just splitting hairs if I'm within 7 beats.<br />
<br />
I'm still not sure what my running pace would be in Zone 3 though (or below), since that would only be 132-139. Probably nothing more than a brisk walk. I seem to average a high Zone 1 to mid Zone 2 for my cycling workouts, and Zone 4's for my runs. I may not stick with tracking the heart rate for a long time, but it is interesting for now, and I may find that tracking it from time to time will be interesting.<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com2tag:blogger.com,1999:blog-1662261418039095613.post-53984413715345454912012-04-09T11:29:00.002-07:002012-04-09T14:32:13.144-07:00Week in the Rearview Mirror: April 1 - April 7, 2012All things considered, I recovered very quickly from the race (given that it was just 12 miles...makes a big difference), and other than just some tightness in my left calf that continues, things went very well.<br />
<br />
Here is what last week looked like...<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;"> <br />
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" /><br />
<br />
</a></div><br />
<table align="center" border="0" style="width: 400px;"><tbody>
<tr> <th><u>Day </u></th> <th><u>Activity </u></th> <th><u>Distance (in miles)</u></th> </tr>
<tr align="center"> <td>Sunday</td> <td>Running</td> <td align="center">12.13</td> </tr>
<tr align="center"> <td>Monday</td> <td>Rest Day</td> <td align="center">-----</td> </tr>
<tr align="center"> <td>Tuesday</td> <td>Cycling</td> <td align="center">22.73</td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">1.70 </td> </tr>
<tr align="center"> <td>Wednesday</td> <td>Walking</td> <td align="center">1.04</td> </tr>
<tr align="center"> <td></td> <td>Running</td> <td align="center">4.03 </td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">0.63 </td> </tr>
<tr align="center"> <td></td> <td>Walking</td> <td align="center">3.88 </td> </tr>
<tr align="center"> <td>Thursday</td> <td>Running</td> <td align="center">9.09 </td> </tr>
<tr align="center"> <td>Friday</td> <td>Cycling</td> <td align="center">22.10 </td> </tr>
<tr align="center"> <td></td> <td>Cycling</td> <td align="center">9.01 </td> </tr>
<tr align="center"> <td>Saturday</td> <td>Walking</td> <td align="center">1.01 </td> </tr>
<tr align="center"> <td></td> <td>Running</td> <td align="center">6.10 </td> </tr>
</tbody> </table><br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="0" style="width: 500px;"><tbody>
<tr> <th><u>Activity </u></th> <th><u>Time Total </u></th> <th><u>Distance Total (in miles)</u></th> </tr>
<tr align="center"> <td>Running</td> <td align="center">4:59:23</td> <td align="center">31.35 </td> </tr>
<tr align="center"> <td>Walking</td> <td align="center">2:00:45</td> <td align="center">8.26 </td> </tr>
<tr align="center"> <td>Cycling</td> <td align="center">3:28:55</td> <td align="center">53.84 </td> </tr>
<tr align="center"> <td>--------------</td> <td>--------------</td> <td>--------------</td> </tr>
<tr align="center"> <td><b>Overall Total</b></td> <td align="center"><b>10:29:03</b></td> <td align="center"><b>93.45</b></td> </tr>
</tbody> </table><br />
In cross-training, I worked in two days each of pullups and pushups, with one Kettlebell workout. This week had just slightly more work in it than the week before, since I averaged 152 total pushups and 30 pullups per session. I also moved up to 25 pounds and 5 repetitions for the Turkish Get-ups (doing the right then the left until I've done 5 for each side with no rest between).<br />
<br />
With my wife doing another long run on Saturday morning, and scheduling conflicts arising, I didn't attend Yoga class this week. I did a "bit" better on the stretching and Yoga at home, but need to get back to it being a daily thing. I also added 25 strict crunches per day to the mix as a part of the <a href="http://dreambigrunner.com/2011/12/15/100x-challenge-join-me/" target="_blank">100X challenge</a>, so that is thrown in there as well.<br />
<br />
On my run on Saturday I was able to really step it up in the last 1/2 mile of my run to start getting used to periodically running a bit faster. It was tough since I'm somewhat used to sprinting right at the end of a race, but completely unused to picking up the speed for more that a tenth of a mile or so. It was a 6.1 mile run, with the first five miles looking like this:<br />
<br />
<table align="center" border="0" style="width: 100px;"><tbody>
<tr> <th><u>Mile </u></th> <th><u>Pace </u></th> </tr>
<tr align="center"> <td>1</td> <td align="center">9:27 </td> </tr>
<tr align="center"> <td>2</td> <td align="center">9:21 </td> </tr>
<tr align="center"> <td>3</td> <td align="center">9:23 </td> </tr>
<tr align="center"> <td>4</td> <td align="center">9:17</td> </tr>
<tr align="center"> <td>5</td> <td align="center">9:15</td> </tr>
</tbody> </table><br />
At about 5.6 miles I started to up the pace, and got to a 7:49 pace by 5.7, dropped back to a 8:12 pace by 5.8, then peaking at a 6:13 pace right at 6.0. The last mile's overall average was 8:29, with the final tenth at a 7:19 pace.<br />
<br />
I was actually trying to see if I could max out my heart rate to see where the real limit was, but since my heart rate was still climbing during this entire time (from 156 @ 5.5 miles to 174 @ the end), I don't believe that is the true maximum. Also, I felt like I could have probably gone further at that pace (a little), or perhaps have gone a bit faster to finish it off. I just have no real desire to hurt myself doing this, so I want to ease into it.<br />
<br />
Years ago, I pulled a hamstring trying to outrun my Golden Retriever in the park one afternoon when she was about four months old. She never even looked like she was trying...just had this silly grin on her face the entire time she was "fast-trotting" and looking over at me. When I both felt and heard the snap and went down like an Indy car wreck, she thought I wanted to play and started licking me in the face and rolling around on me. It probably "looked" like fun, but it took weeks to be able to walk straight again. I won't be going "top speed" anytime soon. :-)<br />
<br />
However, this week I'd like to see if I can't spend a bit more time in the sub-8:30 pace to see what that feels like....perhaps a mile or more, but we'll just play it by ear.<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com1tag:blogger.com,1999:blog-1662261418039095613.post-49598313908521053932012-04-04T13:26:00.000-07:002012-04-04T13:26:11.735-07:00Week in the Rearview Mirror: March 25 - March 31, 2012What can I say...a tapering week for the marathon race. I had managed to all but resolve the calf issue (just minor tightness), but the race effort (even though I only managed 12 miles before having to pull out) did set it back a bit. Not a great deal, but I'll want to be careful moving forward to ensure I let it heal appropriately.<br />
<br />
<br />
Here is what last week looked like...<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;"> <br />
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" /></a></div><br />
<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Day </th> <th>Activity </th> <th>Distance (in miles)</th> </tr>
<tr> <td>Sunday</td> <td>Walking</td> <td align="center">1.09</td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">6.10</td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">0.50 </td> </tr>
<tr> <td>Monday</td> <td>Cycling</td> <td align="center">21.05</td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">0.29 </td> </tr>
<tr> <td>Tuesday</td> <td>Walking</td> <td align="center">1.05</td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">6.52 </td> </tr>
<tr> <td>Wednesday</td> <td>Walking</td> <td align="center">1.02</td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">6.54 </td> </tr>
<tr> <td>Thursday</td> <td>Rest Day</td> <td align="center"></td> </tr>
<tr> <td>Friday</td> <td>Cycling</td> <td align="center">21.27 </td> </tr>
<tr> <td>Saturday</td> <td>Rest Day</td> <td align="center"></td> </tr>
</tbody> </table><br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Activity </th> <th>Time Total </th> <th>Distance Total (in miles)</th> </tr>
<tr> <td>Running</td> <td align="center">2:56:38</td> <td align="center">19.16 </td> </tr>
<tr> <td>Walking</td> <td align="center">0:55:52</td> <td align="center">3.95 </td> </tr>
<tr> <td>Cycling</td> <td align="center">2:43:23</td> <td align="center">42.32 </td> </tr>
<tr> <td><b>Overall Total</b></td> <td align="center"><b>6:35:53</b></td> <td align="center"><b>65.43 </b></td> </tr>
</tbody> </table><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9yCtFWh1bEMKnvJMB7Tnj0PY-fK4SVkhawalRdz6ybPxdeeQDT97f6YTJN6J6dqVyMBQsCbffpOLwnPeqkEcpwKg__DGVl0BoQGX-NL_XS4fBPoE7FjgnHD8qqGYB7Y0fozN9mqBDQLK4/s320/Cross+Training.png" width="320" /></a></div><br />
In cross-training, only two days of pullups and one of pushups as I cut back in anticipation of the race. I averaged 150 total pushups and 25 pullups per session last week.<br />
<br />
I only went to Yoga on Thursday this week as well, as I didn't want to strain anything prior to the race effort. I have been letting the Yoga and stretching go a bit, and need to be more diligent with doing this whether I go to a Yoga class or not. The Yoga is just too important in keeping me healthy to set it aside, and I'm starting to notice a difference after only a week....a negative one.<br />
<br />
Time to do a "reset" on my training and goals now. Although I'll be running with my wife in a half-marathon at the end of April, it won't be a "race" for me since I'll be going considerably slower than I normally run even on my most casual training runs. I'm looking forward to just running healthy and for fun for a few weeks, then perhaps getting in on some 5K - 10K action later to see if I can move my legs a bit faster at this age. It has been a LONG time since I've run a race at either of those distances....at least 20 years, so it may be about time.<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com2tag:blogger.com,1999:blog-1662261418039095613.post-25777318104942461452012-04-02T05:03:00.001-07:002012-04-02T05:44:48.323-07:00A2A Marathon Recap<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtWaNMmmDU_C_XBz2m1N5OmFdX5b01QXdxQ_lIjCq8U_BBzcuksJBYct46yqbvghGrrU9tiwFbvzMYWSjQEZDTnqZLsVRN3y75PH9VfJQio2R4c4EZmt1xz30UCf0NbCIyidA9O8qyqrsW/s1600/A2A+Marathon+%28Custom%29.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtWaNMmmDU_C_XBz2m1N5OmFdX5b01QXdxQ_lIjCq8U_BBzcuksJBYct46yqbvghGrrU9tiwFbvzMYWSjQEZDTnqZLsVRN3y75PH9VfJQio2R4c4EZmt1xz30UCf0NbCIyidA9O8qyqrsW/s320/A2A+Marathon+%28Custom%29.png" width="320" /></a></div>Wow...what an interesting experience ! I honestly can't say that it was all that pleasant, but it was certainly a learning experience if nothing else. But I don't want to get ahead of myself.<br />
<br />
I drove up from Dallas to Ardmore on Saturday and arrived at the very small "expo" they had in the Ardmore Convention Center about 2:30. There were no lines, and only a couple of booths selling various running related items. The vast majority of the runners entered in the race were either for the 5K or the Half-Marathon, so the Marathon table only required one volunteer. When I picked up my packet, I asked how many were signed up for the Marathon, and was told it was close to 150. This really WILL be a LOT smaller than Cowtown. (As it turned out, there were 139 Marathon finishers this year, along with 515 Half-Marathon finishers, and 682 5K finishers).<br />
<br />
I checked into my hotel (which was about a half a mile away), and then grabbed the course map and drove the course. It starts on the top of hill just about a tenth of a mile from a little curio shop that overlooks Turner Falls in the Arbuckle Mountains. You might think that it then would naturally be downhill from there, at least for a while, but such is not the case. It starts at 1109 feet and rises to 1229 in the first 1.6 miles. From there it goes down to 1186 feet at 2.4 miles, then up again to 1275 feet at 3.7 miles. So you will have climbed 209 feet inside the first four miles.<br />
<br />
After that, there is a large downhill section going from 1275 feet to 934 feet at 6.1 miles, before it begins to do a slight rise to the turn off to the Bar Nothin' Horse Ranch. From here to the end of the course, it is mostly just rolling hills, although each up and down section is long...most sections being 1/2 mile either up or down.<br />
<br />
I got a good night's sleep, and arrived at Noble Stadium early and got a great parking space. I had my normal pre-race breakfast about 4:00, and was well hydrated. It seemed that I was actually "over" hydrated to me, because I was hitting the port-a-potties pretty regular. After waiting a bit for things to get going, I walked over and got on one of the school buses that were there to take us from Nobel Stadium to the starting line. The bus left about 6:45, and took about 20 minutes to get to our destination. I had some good conversation with others who had run the course before, and the mood was light and fun.<br />
<br />
When we arrived, I got off the bus like everyone else did to wait for the start. It was cloudy and 66 degrees, with a SW wind blowing at 15-25 mph, so it actually got pretty cool, pretty fast. Most were standing around looking cold and/or shivering. About 15 of us got back on the bus that was just idling there to sit, stay warm, and talk until about 10 minutes before the race. I used the restroom one more time, and got in line.<br />
<br />
They started the run with a shotgun blast, and we were off. Even though the first part was uphill, I fell into a nice pace early on. Nothing particularly fast, just moving, with the first mile at 9:21, followed by a 9:17 and a 9:01. The wind was in my face and really blowing in these early miles. It didn't really feel like it was hindering me a lot, but I definitely felt it and was running "against" it. I had my fuel belt on as I normally do, with four 10 ounce bottles of Gatorade, GUs, electrolyte tablets, etc. My normal hydration plan has me drinking 3 - 5 ounces every couple of miles, with a GU at every 4 and an electrolyte tablet at every 6.<br />
<br />
The first water stop was just past the 2 mile mark, and I took a cup of water and poured it on my head as I was starting to feel warm already, but not thirsty. Since I had been drinking (and peeing) nearly non-stop for hours, and didn't want to stop to pee throughout the course, I only took in about 2 - 3 ounces of Gatorade at the 2 mile point. At 2.4 I started to climb that next hill, and with the wind blowing in my face, it was tough. There was another water stop at 3.4, but I just poured some water on my head and kept going. It was a welcome release to crest the hill at 3.7 miles and start on the long downhill. The wind was still in my face, but the downhill made up for that, and my next three miles were 9:11, 8:31, and 8:47. I had a GU at the 4 mile mark along with about 4 ounces of Gatorade, and poured water on my head at the water stop located at the 5 mile mark.<br />
<br />
I felt really good at this point, although I already had to pee again which was annoying. Of course I had no idea that I had already run the race so wrong that I was going to be crashing very soon. The sun came out at about this point, and it felt noticeably warmer. I got to the bottom of the hill and started the short climb to the Bar Nothin' Horse Ranch at about the the 6.1 mile mark. There was a port-a-potty at 6.9 right outside the ranch, and I stopped there, peeing clear still. My left calf was starting to ache from the up and down hill pounding, so I took an Advil and made the turn into the ranch.<br />
<br />
Within a quarter of a mile, it happened. Not only did I not see it coming, I never even realized what was occurring at the time. Upon reflection, it was almost certainly too late at that point to do something about it anyway, but it probably would have helped if I had known. All of the sudden, the race just got "hard". The wind was blowing across me at this point (not in my face, so no longer cooling me the way it was), and the smell of cow and horse manure was pretty strong at times. I noticeably slowed, confused as to why this was getting hard since I had been running comfortably and this wasn't even up a hill. I passed the water station at 7 and poured one on my head and drank about an ounce of water or less. I made the turn south again with the head wind at almost the 8 mile mark, where I took another GU, and about 7 ounces of Gatorade. I expected the GU and drink to give me a lift in a few minutes, which it normally does, but such was not the case this time. Just getting to the turn-around at the 9 mile mark felt like it was taking forever, and it was a real struggle to even hold my reduced pace. The temperature had now risen to about 72 degrees outside.<br />
<br />
With the wind at my back, I headed back towards the exit to the ranch. Miles 7 - 9 were at 9:49, 9:39, and 9:44. At about 9.5, my upper back started to have light, rolling cramps, and I felt like every bit of energy just slowly drained out of me.<br />
<br />
And then it hit me.<br />
<br />
I was walking at 9.8.<br />
<br />
I REALLY don't like to walk in a race, but there was simply no choice. I drank about 3 ounces of water at the aid station just shy of the 10 mile mark, and poured some on my head. I walked to 10.3 and started to run again, but had to start walking once again at 10.5. I just couldn't generate enough energy to keep going. My back was starting to cramp when I ran, the legs and hips felt like lead, and there was just nothing there. I poured some more water on my head at the water stop at 11 (if you're keeping up at home, you will note that I've drank less than 20 ounces of liquid at this point), and kept trying to run. I would make it about 30 to 50 yards at a time, then have to walk. The half mile hill out of the ranch was all walking.<br />
<br />
I didn't feel particularly hot, and was never thirsty. I could NOT figure out what was wrong, and was just confused by the whole thing. Not mad or annoyed...just confused....with rolling back cramps and the beginning of a headache. I would only come to the realization later, that I was experiencing Heat Exhaustion and dehydration. Just before the 12 mile mark, I noticed that I was starting to experience a bit of tunnel vision, and black spots were occasionally forming at the edge of my vision, so when I got to the water station I told them I was done and needed a ride. They offered me water, but I refused...I wasn't thirsty or hot.<br />
<br />
My first DNF. I was stunned and perplexed all at the same time.<br />
<br />
The van came within a few minutes, and took me back to my car. I stopped by a Sonic and got a large drink for the road (a Route 44), and drove back to Dallas. It was only after I stopped half way home to get another large drink and got back on the road that the fogginess started to lift a bit. I wondered why I didn't need to go to the bathroom. By the time I got home and that drink too was gone, it started to hit me. A quick Google of the symptoms confirmed it, and I continued to rehydrate.<br />
<br />
As the day went on, I continued drinking and the headache started to abate. I flushed my system out, and started to feel a bit more normal by the early evening. <br />
<br />
Here is what it looked like "on paper"... <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUUkc6T8t62IDAxUoaEM2Keh3lyZw-h0de3Q_mvHJqAEGI0WoLcw1g1iAhGnyLwZeeMpcNTDLuq-w7H10H0zaWkoGQQFx_zsE3sWy2HNCUePH-nZEOxXACy94zin4zTJEh-67W6K7XnJ-/s1600/A2A+Runkeeper+Stats.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="611" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnUUkc6T8t62IDAxUoaEM2Keh3lyZw-h0de3Q_mvHJqAEGI0WoLcw1g1iAhGnyLwZeeMpcNTDLuq-w7H10H0zaWkoGQQFx_zsE3sWy2HNCUePH-nZEOxXACy94zin4zTJEh-67W6K7XnJ-/s640/A2A+Runkeeper+Stats.png" width="640" /></a></div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeN_zR3WolrKKia-bQT-LeYx6GoiAJHnRGrg14TydQnO1SK8pH9smXZ71796YK8qEtIpwbfnXUIV0iylBI1skFI4bvBog-8_9ylBLvlImysqcEv6bfaqQM-VwHqsuF1pKEUriYPHu2QhR_/s1600/A2A+Race+Splits.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeN_zR3WolrKKia-bQT-LeYx6GoiAJHnRGrg14TydQnO1SK8pH9smXZ71796YK8qEtIpwbfnXUIV0iylBI1skFI4bvBog-8_9ylBLvlImysqcEv6bfaqQM-VwHqsuF1pKEUriYPHu2QhR_/s400/A2A+Race+Splits.png" width="303" /></a></div><br />
<br />
I had planned to run this race by feel, but the fact that I wasn't acclimated to doing long runs in this temperature range, meant that I didn't have the experience I needed to hydrate properly by feel. I was definitely out of my element and experience (at least recent experience). If I had it all to do over again, I would have literally stopped at every water station and drank a cup of water before continuing. I know I'm not a fan of walking these races, but I wouldn't have had to do that...just stopped and actually drank. Waiting until I was thirsty just didn't work, since that never happened. <br />
<br />
I now have a MUCH better appreciation for running in heat that I'm not fully acclimated to, and how VERY different it is to run a marathon when the temperature is 68 to 72, as opposed to running one in the 48 to 55 degree range. Trust me, it makes a GREAT deal of difference (not to mention 3.7 initial miles of uphill...who mapped this out, Satan..?)<br />
<br />
Even though there is definitely a part of me that is "less than proud" of the DNF, and I really wanted to do well (and didn't), I have to admit that I'm also finding that I'm pretty accepting of the result. Yes, my hydration plan completely sucked, and I did this to myself...FAIL on that front. But I also realize that once the damage was done (probably by mile 4 or 5), there was no way I could have just "gutted it out" and completed the race....this was not a test of will. It could and probably would have progressed to something much more serious had I continued even for a few more miles, so I'm glad I stopped when I did.<br />
<br />
Other than my left calf being a bit tight this morning, I appear to not be any the worse for wear from my 12 mile run. Now I just need to ensure that this was not a wasted effort, and that I apply it as a learning experience going forward.<br />
<br />
Even though I didn't finish the entire distance, I'll still be conservative coming back to training since I don't know what the effort and the dehydration / heat exhaustion, etc. might have strained that I'm not aware of. I want to not only learn from this, but come back healthy to what I love....<br />
<br />
...just getting out on the road,....<br />
<br />
...and RUNNING for the pure joy of it !<br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com15tag:blogger.com,1999:blog-1662261418039095613.post-59940008925562458532012-03-27T09:16:00.001-07:002012-03-27T11:44:08.852-07:00Week in the Rearview Mirror: March 18 - 24, 2012This was a pretty good week all in all. I followed my slow build-back plan, keeping the run distance low early in the week and inserting the rest days as planned. By the weekend I was able to string some 6 mile run days together, and the left calf continues to improve. The right instep issue has resolved as nearly as I can tell.<br />
<br />
As such, I'll be moving forward with my plan to participate in the A2A Marathon this coming Sunday. As I stated in a comment earlier, a wiser person might still choose to sit this marathon out and let the healing process complete, but I'm just not that wise...I really want to do this, so I'll roll the dice. Will I get hurt doing this, at least to some degree...probably so. However, I will definitely modify my post-marathon recovery plan this time to include a lot more rest days, and a much more gentle return.<br />
<br />
My running plan between now and the marathon looks like this:<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Day </th> <th>Activity / Distance</th> </tr>
<tr> <td>Tuesday</td> <td>6 miles</td> </tr>
<tr> <td>Wednesday</td> <td>6 miles</td> </tr>
<tr> <td>Thursday</td> <td>Rest</td> </tr>
<tr> <td>Friday</td> <td>4 miles (Walking)</td> </tr>
<tr> <td>Saturday</td> <td>Rest</td> </tr>
<tr> <td>Sunday</td> <td>Marathon</td> </tr>
</tbody> </table><br />
So, unless the mid-week runs produce an issue that seems serious, the game is on.Here is what last week looked like...<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;"> <br />
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" /><br />
</a></div><br />
<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Day </th> <th>Activity </th> <th>Distance (in miles)</th> </tr>
<tr> <td>Sunday</td> <td>Walking</td> <td align="center">1.02</td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">4.02 </td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">1.05 </td> </tr>
<tr> <td>Monday</td> <td>Rest Day</td> <td align="center"></td> </tr>
<tr> <td>Tuesday</td> <td>Walking</td> <td align="center">1.00</td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">4.00 </td> </tr>
<tr> <td>Wednesday</td> <td>Walking</td> <td align="center">1.10 </td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">4.10 </td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">1.10 </td> </tr>
<tr> <td>Thursday</td> <td>Rest Day</td> <td align="center"></td> </tr>
<tr> <td>Friday</td> <td>Walking</td> <td align="center">1.03 </td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">6.14 </td> </tr>
<tr> <td>Saturday</td> <td>Running</td> <td align="center">6.19 </td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">0.50 </td> </tr>
</tbody> </table><br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Activity </th> <th>Time Total </th> <th>Distance Total (in miles)</th> </tr>
<tr> <td>Running</td> <td align="center">3:40:27</td> <td align="center">24.45 </td> </tr>
<tr> <td>Walking</td> <td align="center">1:40:29</td> <td align="center">6.80 </td> </tr>
<tr> <td><b>Overall Total</b></td> <td align="center"><b>5:20:56</b></td> <td align="center"><b>31.25 </b></td> </tr>
</tbody> </table><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3x-GufZMn37XCAzFonFFxiIGKB55w4CGmKr5BUwtzhfkeRlQxFuoTX5U18NAdYtzf3U2eb1lZ-g9oeyD7D4FPuKhKubDK0KWmohn_gg62H0cX6ap574kRJbFvTVFxvHBAQD-OQd0j3320/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3x-GufZMn37XCAzFonFFxiIGKB55w4CGmKr5BUwtzhfkeRlQxFuoTX5U18NAdYtzf3U2eb1lZ-g9oeyD7D4FPuKhKubDK0KWmohn_gg62H0cX6ap574kRJbFvTVFxvHBAQD-OQd0j3320/s320/Cross+Training.png" width="320" /></a></div><br />
In cross-training, both the pushups and pullups are progressing nicely. I'll stop the upper body work by Wednesday to ensure I'm not sore for the marathon, but the numbers are improving. I'm mixing up the reps and sets each time, but I averaged 111 total pushups (9 sets on average) and 31 pullups (6 sets on average) per session last week (3 sessions each on different days).<br />
<br />
As far as the March planks challenge is concerned, I completed that on Thursday of this week, to a total of 101. Doing 15 minutes of those in a day (with a 45 second recovery between 1 minute planks) still really works my lower back. I'm not a big fan of this, but I'll keep it in the rotation just for core strength purposes.<br />
<br />
I also did three kettlebell workouts this week...a first for me. It seems that everything I do from the cross training perspective works me in a slightly different way, and the kettlebells were no different. You can read more about my experience with them <a href="http://marathonafterfifty.blogspot.com/2012/03/new2u-cross-training-challenge-for.html" target="_blank">here</a>.<br />
<br />
I only went to Yoga on Thursday this week due to a scheduling conflict. My wife is building up for her first<a href="http://www.okcmarathon.com/HalfMarathon/tabid/54/Default.aspx" target="_blank"> half-marathon</a> (which I plan to run with her) on April 29th, and she needed me to watch the little one so she could do a long run on Saturday morning before it got too warm. She successfully completed 13.21 miles in 2:17:49 unsupported for her first attempt at the full half-marathon distance, and I'm quite proud of her. It was also her first time running with a fuel belt with full water bottles, and her first time eating on the run (GU). She managed to run every step of the way, and although she was tired, she came through it beautifully. <br />
<br />
Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com7tag:blogger.com,1999:blog-1662261418039095613.post-25834498158140434502012-03-23T08:37:00.004-07:002012-03-23T13:03:22.972-07:00New2U Cross-Training Challenge for March - Kettlebells<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqnkBuBORRpYeh3JOf4fJw6GVmZi2abT7XrMHh1WVS1v08oevODzRoRfgmn3-bNNLaLhCiKNJDMMX_5Iw83CdD3ixtOm-Lbgj84buRT9iXxRakX6VdytvRCHWumSTBOdbjvJfCWma32hBV/s1600/New2You+Cross+Training+Challenge.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqnkBuBORRpYeh3JOf4fJw6GVmZi2abT7XrMHh1WVS1v08oevODzRoRfgmn3-bNNLaLhCiKNJDMMX_5Iw83CdD3ixtOm-Lbgj84buRT9iXxRakX6VdytvRCHWumSTBOdbjvJfCWma32hBV/s400/New2You+Cross+Training+Challenge.png" width="400" /></a></div><br />
While I've tried quite a few things in the name of fitness in my past (a by-product of being on the planet for more than half a century), I had never tried Kettlebells. I had done some reading in the past on them, but just wasn't "sold" on their unique approach to fitness. I have a full rack of dumbbells at home, and although they mostly just keep the rack from flying up and hitting the ceiling, I had thought that they were pretty much the same.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiThi6lPLBwa7HnKOG7Ae-RacUQvDcVegb342uM1fqa97CpVAMS9KfhyphenhyphenzDzAvz3UbWzkzUNjWYKcN3HR9hgXYfnWhLbEiaZwTTtRCgzajn-14xqXN4LigKnOmV2y9wK5j10wAjaiNhziqJh/s1600/20+pound+Kettlebell.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiThi6lPLBwa7HnKOG7Ae-RacUQvDcVegb342uM1fqa97CpVAMS9KfhyphenhyphenzDzAvz3UbWzkzUNjWYKcN3HR9hgXYfnWhLbEiaZwTTtRCgzajn-14xqXN4LigKnOmV2y9wK5j10wAjaiNhziqJh/s200/20+pound+Kettlebell.png" width="193" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwZZJMD0t-73xPgsUHbFrpfFr-pFtoq7TF7zv-xQ7spmzunRP0WeO7OsQX3ToETwbf0A4uI70asqr6gzkHRExRDeAT77sVHVaamrUDjRm-vqn_xRzMHGWkHP2CXRsE-qj9-JxKHPcbKiMs/s1600/10+pound+Kettlebell.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwZZJMD0t-73xPgsUHbFrpfFr-pFtoq7TF7zv-xQ7spmzunRP0WeO7OsQX3ToETwbf0A4uI70asqr6gzkHRExRDeAT77sVHVaamrUDjRm-vqn_xRzMHGWkHP2CXRsE-qj9-JxKHPcbKiMs/s200/10+pound+Kettlebell.png" width="187" /></a>However, there are just some kettlebell moves that one would be "challenged" to do with a dumbbell, so I went ahead and got one. At first I just got the one to the left, and a video with a kettlebell workout. A day or two later, after trying out some of the workouts, I learned that for me this just wasn't enough weight, so I picked up the one to the right as well.<br />
<br />
<br />
Let's just say that an extra 10 pounds makes all the difference in the world.We all know that an extra 10 pounds around our middle makes difference, but when you start swinging these things around in a controlled fashion, that extra weight changes the whole nature of the workout.<br />
<br />
I've done several workouts with these now, and they can be quite challenging. The <a href="http://www.youtube.com/watch?v=aFpAUxPPz3k" target="_blank">two arm swing</a> isn't too tough with the weight I have, but the <a href="http://www.youtube.com/watch?v=GWO8LopHheA&feature=related" target="_blank">one arm swing</a> is a bit of work. I also do a type of "<a href="http://www.youtube.com/watch?v=_KmlRNrQP7c" target="_blank">round the body</a>" exercise where you pass the kettlebell from the left to the right hand in front waist high, then from the right to the left in the back at the same height. The<a href="http://www.youtube.com/watch?v=Wr7niYklRC0" target="_blank"> figure eight</a> between the legs is also an interesting one, but I have found that the <a href="http://www.youtube.com/watch?v=B4Q9mxjhMy8&feature=related" target="_blank">Turkish Get Ups</a> are some of the most challenging. The extra weight on this one really brings the core strength, stability, and concentration on form to bear and hits quite a few areas of the body at once.<br />
<br />
There is even a version of a <a href="http://www.youtube.com/watch?v=XCRwnejfTcU" target="_blank">situp </a>(in the first 30 seconds of that video) where the kettlebell is held by the "horns" with straight arms above the chest while laying flat on your back. Then, while keeping your arms straight, sit upright and as you do, keep your arms straight and transition the kettlebell to being directly over your head (elbows by the ears)...then return to the beginning position with control. Three sets of 10 of these will remind you where your abs are. :-) <br />
<br />
I tried the <a href="http://www.youtube.com/watch?v=K592eZxX-vg" target="_blank">Goblet Squat</a> with the 20 lb. kettlebell for 1 set of 10, and it felt good while doing it, however, later in the day I noticed my knees right at the apex of the patella had a burning sensation when I squatted down (even without weight). Also, it really worked my upper hamstrings and made them pretty sore (right under the glutes for about 2 to 3 inches). Since I have a long race coming up (fingers crossed), I won't be doing them again until after the race, but this is obviously a weak area for me as well (and I probably went a bit too low for me at this time, which is why the knees were sore). The knee pain lasted about three days (getting better each day), and is now fine. Could have been too heavy for this exercise as well.<br />
<br />
This isn't something that I do every day, but I do plan to put this into the rotation of the other cross training I'm doing. It doesn't take a great deal of time to get quite a workout. The twisting and swinging motions take your body through unfamiliar movement patterns (at least they did mine), and the weight being on the end adds to that effect.<br />
<br />
All in all, an interesting cross-training option, and not overly expensive....as long as you aren't buying a complete set for home use (which could REALLY get pricey). I just bought one of each size for now, and we'll see how it goes.<br />
<br />
Hopefully in the months ahead, I'll try things that just aren't for me. If not, I'll have to quit work since I simply won't have time to fit everything in otherwise. ;-)<br />
<br />
Happy Running Everyone !Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com6tag:blogger.com,1999:blog-1662261418039095613.post-91926856754265222662012-03-19T07:49:00.000-07:002012-03-19T07:49:21.298-07:00Week in the Rearview Mirror: March 11 - March 17, 2012<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_WwUTn8puS02F_Y-zZHkmT0k3UjqlgQoOlyEN2nOKjGFZSKQBat3dh_XAoC3c-b6qSSJyjeYo2c9LE-gmtYkHVyoFldfS1YWItgOeA4DgkDrNwjZm8A-0ZwoLo7odlXkU5juEHKmDsFHd/s1600/Recovery.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_WwUTn8puS02F_Y-zZHkmT0k3UjqlgQoOlyEN2nOKjGFZSKQBat3dh_XAoC3c-b6qSSJyjeYo2c9LE-gmtYkHVyoFldfS1YWItgOeA4DgkDrNwjZm8A-0ZwoLo7odlXkU5juEHKmDsFHd/s1600/Recovery.png" /></a></div>This was a running recovery week, in an effort to see if my right instep and left calf are up to going long again. I purposefully avoided running at all after Sunday's fail until Saturday, when I did 4 miles. Things were a bit stiff, but it all held together reasonably well. It is still a bit too early to tell for sure if I'll be able to make the A2A Marathon start or not, since the right instep issue will definitely be a show stopper if it is not healed. I'm a lot less worried about any loss in fitness, just the injuries and if there is time for them to heal before the race.<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcy1IVvz3GGlUGTj1AZm6USjnOOhVB5IpMjPIK7Hm685cQ8nynUZG_8xqbut7iu1KkXGmSd_Ma1sAKPX2Fh8-gKDhz-Gwikxjdv0NHzj58JpL4aFbTrZoSKD0aPkO8qHLS6yzp8fLt5PG5/s1600/Old+Cyclist.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcy1IVvz3GGlUGTj1AZm6USjnOOhVB5IpMjPIK7Hm685cQ8nynUZG_8xqbut7iu1KkXGmSd_Ma1sAKPX2Fh8-gKDhz-Gwikxjdv0NHzj58JpL4aFbTrZoSKD0aPkO8qHLS6yzp8fLt5PG5/s320/Old+Cyclist.png" width="320" /></a>Aside from that, the weather was kind to me and allowed me to still get some aerobic work in on the bicycle most days. Cycling doesn't put the pounding or strain on the instep or calf that running or even walking does, so it was nice to be able to ride and still get a good workout in. Cycling (at least the way I do it) isn't anywhere near as intense of a workout minute-for-minute as compared to running, but as a consequence of that I'm able to string multiple days together much easier, and do it for a bit longer at a time. I still think that buying that bike last May was one of the best investments I've made for my health.<br />
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My running plan between now and the marathon looks like this:<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Day </th> <th>Activity / Distance</th> </tr>
<tr> <td>Monday</td> <td>Rest</td> </tr>
<tr> <td>Tuesday</td> <td>4 miles</td> </tr>
<tr> <td>Wednesday</td> <td>4 miles</td> </tr>
<tr> <td>Thursday</td> <td>Rest / Cross-Train</td> </tr>
<tr> <td>Friday</td> <td>6 miles</td> </tr>
<tr> <td>Saturday</td> <td>4 miles</td> </tr>
<tr> <td>Sunday</td> <td>6 miles</td> </tr>
<tr> <td>Monday</td> <td>Rest / Cross-Train</td> </tr>
<tr> <td>Tuesday</td> <td>4 miles</td> </tr>
<tr> <td>Wednesday</td> <td>6 miles</td> </tr>
<tr> <td>Thursday</td> <td>Rest</td> </tr>
<tr> <td>Friday</td> <td>4 miles (Walking)</td> </tr>
<tr> <td>Saturday</td> <td>Rest</td> </tr>
<tr> <td>Sunday</td> <td>Marathon</td> </tr>
</tbody> </table><br />
If the calf and instep resolve by this time next week, and I'll continue with my plan to do the marathon. However, if they fail to progress and / or running is just not comfortable, I won't push myself into doing a marathon for which I'm not physically ready. I'll just keep my fingers crossed, and see what transpires.<br />
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Here is what last week looked like...<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;"> <br />
<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" /><br />
</a></div><br />
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<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Day </th> <th>Activity </th> <th>Distance (in miles)</th> </tr>
<tr> <td>Sunday</td> <td>Elliptical</td> <td align="center">0.80 </td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">2.56 </td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">2.20 </td> </tr>
<tr> <td></td> <td>Swimming</td> <td align="center">1.00 </td> </tr>
<tr> <td></td> <td>Cycling</td> <td align="center">10.65 </td> </tr>
<tr> <td>Monday</td> <td>Cycling</td> <td align="center">16.92 </td> </tr>
<tr> <td>Tuesday</td> <td>Cycling</td> <td align="center">25.13 </td> </tr>
<tr> <td>Wednesday</td> <td>Cycling</td> <td align="center">25.51 </td> </tr>
<tr> <td>Thursday</td> <td>Walking</td> <td align="center">6.68 </td> </tr>
<tr> <td>Friday</td> <td>Cycling</td> <td align="center">25.28 </td> </tr>
<tr> <td>Saturday</td> <td>Walking</td> <td align="center">1.06 </td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">4.06 </td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">1.10 </td> </tr>
<tr> <td></td> <td>Cycling</td> <td align="center">10.70 </td> </tr>
</tbody> </table><br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Activity </th> <th>Time Total </th> <th>Distance Total (in miles)</th> </tr>
<tr> <td>Running</td> <td align="center">0:57:36</td> <td align="center">6.62 </td> </tr>
<tr> <td>Walking</td> <td align="center">2:39:14</td> <td align="center">11.04 </td> </tr>
<tr> <td>Elliptical</td> <td align="center">0:10:00</td> <td align="center">0.80 </td> </tr>
<tr> <td>Swimming</td> <td align="center">0:45:49</td> <td align="center">1.00 </td> </tr>
<tr> <td>Cycling</td> <td align="center">7:19:27</td> <td align="center">114.19 </td> </tr>
<tr> <td><b>Overall Total</b></td> <td align="center"><b>11:52:06</b></td> <td align="center"><b>133.65 </b></td> </tr>
</tbody> </table><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXB6_FUAQdTd17VLUMwYV-xHC5hoTsXQ-RUwjeOWDYWsFEN7E1QcVm98iY5v7HSm-uzDLt3vxw259P2B6TdYItgJ3rbcO3Qd1Phq5WUpJv_er5I824qH4VE94hyphenhyphenvXbt4AJdYWjHhMWT5pX/s1600/Cross+Training.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXB6_FUAQdTd17VLUMwYV-xHC5hoTsXQ-RUwjeOWDYWsFEN7E1QcVm98iY5v7HSm-uzDLt3vxw259P2B6TdYItgJ3rbcO3Qd1Phq5WUpJv_er5I824qH4VE94hyphenhyphenvXbt4AJdYWjHhMWT5pX/s320/Cross+Training.png" width="320" /></a></div><br />
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In cross-training, I've continued with the pushups and pullups on alternating days, and these are coming along nicely. I try to mix up the number of repetitions per set and the number of sets to keep from getting in a rut on these. The March planks challenge is coming along pretty well, as I'm beginning to find my groove. As long as I stick to sets of 1 min planks with 45 seconds recovery, I can do 10 fairly easily, and managed 15 yesterday (although this is still an "every other day" thing at best).<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFqLXFB69XFoUeJTQ_A-SPAeO0DoNpzbJd-q3ytHQ6_CcL4LSVDBYyVLYnYcmigZuoIyH5ivBawuYx0-W9iRN-qqkZoayEBC0g7VrbOu3aAemQ_5uqf6GXwYJ4RAJXyCvtqal1Up-LGkyx/s1600/Kitten+Yoga+Headstand.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFqLXFB69XFoUeJTQ_A-SPAeO0DoNpzbJd-q3ytHQ6_CcL4LSVDBYyVLYnYcmigZuoIyH5ivBawuYx0-W9iRN-qqkZoayEBC0g7VrbOu3aAemQ_5uqf6GXwYJ4RAJXyCvtqal1Up-LGkyx/s400/Kitten+Yoga+Headstand.png" width="400" /></a></div><br />
Spring break kind of muddled the schedule this week, so I went to Yoga on Wednesday and Saturday instead of my normal days. On Wednesday I tried a different instructor, and although we did some interesting things (one of which was beginners headstand done by placing the crown of the head and palms (elbows up) on the floor as the base, and balancing the knees on the elbows), but I think I like the other instructor better so I'll be sticking with him. His Saturday class was both challenging and interesting, and I look forward to this week's class.<br />
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Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com5tag:blogger.com,1999:blog-1662261418039095613.post-50505762875080458242012-03-12T08:56:00.001-07:002012-03-12T08:57:22.651-07:00Week in the Rearview Mirror: March 4 - March 10, 2012Wow...what a difference a few days makes. This week certainly started off well, but took a header towards the end that I'm hopeful I can deal with somewhat quickly. Although the left calf was sore and a bit tight early in the week, by Thursday it was much better, and by the weekend was almost completely resolved. However, Thursday was not without its excitement...<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPO84TqfiQCwOf3E_uFJVbGtvgWZ9bOJN_COKV3jQETZfesU_ELJRBLB9pCec46L5u8qSxm2FtLvo-54Bp_rOMapZrqWaRoVYg3KlSiUEdfEC6iBR0i6Y-lFBnRPADycRLe5wfwyfzWMij/s1600/Dog+Bite.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPO84TqfiQCwOf3E_uFJVbGtvgWZ9bOJN_COKV3jQETZfesU_ELJRBLB9pCec46L5u8qSxm2FtLvo-54Bp_rOMapZrqWaRoVYg3KlSiUEdfEC6iBR0i6Y-lFBnRPADycRLe5wfwyfzWMij/s320/Dog+Bite.jpg" width="320" /></a></div><br />
Just shy of the 3 mile mark, I had a run-in with a dog...the owner was out with the dog and (unlike the picture above)..... no leash. This dog (on the leash) has lunged snarling at me several times in the past, looking like it was going to pull the rather large man over in the process. As the dog was snarling and snapping at me, I thought I was going to have to pepper spray the dog at one point, and suggested as much to the owner. However, I could sort of tell that she (Carly, the dog) was more scared, protective, and a bit curious (if not a tad aggressive in the way she displayed those feelings) than actually dangerous. The event scared me for a moment, then made me mad for a bit, but eventually (since the owner couldn't catch her and his lumbering attempts at doing so almost looked comical) I just turned off my headlamp and sat down. The dog came to me in short order to be petted (only moving to avoid the approaching owner with the collar), and it all ended well.<br />
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At least the owner now knows I carry pepper spray, and I WILL use it if I feel threatened (although I really didn't want to hurt the dog). Stupid pet owners...not the dog's fault at all. The leash laws are in place to protect the dogs as well as others. What if a car had been coming down the road at that point. Either the dog or myself could have been hurt or worse.<br />
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Come on people...really..?<br />
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You'll take your dog out for a walk in a light drizzle before dawn, but won't protect the dog and others by attaching the leash..?<br />
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And is repeating the phrase "he won't bite you" really the extent of your responsibility as your dog snarls, snaps, and lunges at others..?<br />
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Oh well, the run was good anyway...little did I know that the week's turning point (and by turning point I mean downturn) was ahead. On Friday morning, I got to experience it, although it may have been setting up for a while. I apparently have a new enemy to battle with in my never ending quest to run healthy.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp8Kj2ErE3JZN_rcyrHQCeI3M0R_I3XErvCvOsrkgIcqHmuZi6kmNrICSNAMPq4Wa0RoGNS5hcpF13Ga59bEORcARobKAi_AiSUH_qZXz4Uy1o79ZstMen9bUelScrglKlkumHMvvyPQND/s1600/Arch+Enemies.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp8Kj2ErE3JZN_rcyrHQCeI3M0R_I3XErvCvOsrkgIcqHmuZi6kmNrICSNAMPq4Wa0RoGNS5hcpF13Ga59bEORcARobKAi_AiSUH_qZXz4Uy1o79ZstMen9bUelScrglKlkumHMvvyPQND/s320/Arch+Enemies.png" width="320" /></a></div>I noticed at the beginning of that run that my lower left leg was stiff and sore, sensitive both to the ground contact as well as the running motion, and my lower back was sore from some planks. In retrospect, I think this threw off my gait just enough to re-aggravate my right instep / arch. At first I thought that perhaps the shoe was a bit too tight, since it came on very slowly, so I stopped at about the 2.2 mile point and loosened the shoe. It seemed to get a bit better, but I could still feel it and it got worse. At about the 2.9 mile point I stopped and tried to adjust it again. I was able to continue along this line until the 3.5 mile point, where I tried one more time, but within a few steps it just hurt too much to continue. I decided to stop the run and walk back home so I wouldn't further injure anything.<br />
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I took Saturday off, and tried again on Sunday morning. I could feel the soreness in the instep / arch from nearly the beginning, but it got better quickly. The left calf didn't present any issues, but at the 2.3 mile point the arch REALLY started to hurt again out of nowhere. I got to the top of the hill (the furthest point from home on this route wouldn't you know), and stopped. I tried to loosen the shoe, but it was a complete "no go". Running on it sent stabbing pains through my foot with nearly every step. Slowly walking the 2.2 miles back home was no fun either, as it would occasionally send a shooting pain through the inside of that foot, and even sent stabbing pains up into the front shin muscle causing it to sort of cramp three or four times. I iced it when I got home, but this is going to take a while I'm afraid.<br />
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I know that no one really "likes" to deal with these types of things, and the timing is never really "right". That being said, there isn't really a lot of time before the race I wanted to do (and paid for already), but I don't intend to kill myself in order to make that race happen...there will be other days to run. I suppose this is good in at least one way though. If this does NOT resolve in time for the upcoming marathon, there is absolutely no way I would be able to run the full distance and damage it worse. In the last couple of runs I've learned that once it starts hurting, running is impossible within a mile or less. So here is to hoping that a couple of (several..?) days off in a row, and a much more gentle return will do the trick. How fun :-).<br />
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It well could be that I just (once again) tried to do too much after that long of an effort. I just wish it didn't "feel so right" in those first few runs after the 20+ mile efforts. It lulls me into a false sense of well-being that apparently has no basis in reality, at least for me.<br />
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Here is what last week looked like...<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s1600/Looking+Back.png" style="margin-left: 1em; margin-right: 1em;"><br />
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<img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIxrkS2vtUpK3yStkC_I6Xpsys8i8Li6ryZAUOCPfhfO1wrhwW6IjjVktVCETEyyNlLzhNnK7tm8klAAgeLRhjOCiGZVFZqCtW654TUD456htMWPFtxNvD2-N-vr-OuKipFJ8OSkkmJm84/s400/Looking+Back.png" width="400" /><br />
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</a></div><br />
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<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Day </th> <th>Activity </th> <th>Distance (in miles)</th> </tr>
<tr> <td>Sunday</td> <td>Walking</td> <td align="center">1.02 </td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">5.01 </td> </tr>
<tr> <td>Monday</td> <td>Rest Day</td> <td></td> </tr>
<tr> <td>Tuesday</td> <td>Walking</td> <td align="center">1.01 </td> </tr>
<tr> <td></td> <td>Running</td> <td align="center">6.12 </td> </tr>
<tr> <td>Wednesday</td> <td>Cycling</td> <td align="center">21.68 </td> </tr>
<tr> <td>Thursday</td> <td>Running</td> <td align="center">6.66 </td> </tr>
<tr> <td>Friday</td> <td>Running</td> <td align="center">3.54 </td> </tr>
<tr> <td></td> <td>Walking</td> <td align="center">1.29 </td> </tr>
<tr> <td>Saturday</td> <td>Rest Day</td> <td></td> </tr>
</tbody> </table><br />
These are my time and distance totals for the week:<br />
<br />
<table align="center" border="1" style="width: 500px;"><tbody>
<tr> <th>Activity </th> <th>Time Total </th> <th>Distance Total (in miles)</th> </tr>
<tr> <td>Running</td> <td align="center">3:18:00</td> <td align="center">21.33 </td> </tr>
<tr> <td>Walking</td> <td align="center">0:46:47</td> <td align="center">3.32 </td> </tr>
<tr> <td>Cycling</td> <td align="center">1:23:30</td> <td align="center">21.68 </td> </tr>
<tr> <td><b>Overall Total</b></td> <td align="center"><b>5:28:17</b></td> <td align="center"><b>46.33 </b></td> </tr>
</tbody> </table><br />
In cross-training, I've continued with the pushups and pullups on alternating days, and the March planks challenge is coming along. I started doing a set of 10 x 1 min planks with 45 seconds of recovery between sets every other day. It is still hitting my lower back, so there is a lot of work to be done to get that weak area strengthened. I also attended Yoga on Thursday and Saturday again....I really like this surprisingly, and I find new challenges with it all the time.<br />
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Happy Running Everyone !!!Michaelhttp://www.blogger.com/profile/05091364691248272512noreply@blogger.com7