Workout Update

This week’s training started off very slow. I did not want to get up and run. I think I just have a lot on my mind, lots of pressure to get things done fast and perfect which adds to the daily drama of work. Mondays Spinning Class was a lot better than the first one. I was prepared with my towel and a full water bottle on my side. The class started a little late and I think that the instructor wanted to make up a little time in the beginning. She got right into some add 10% more repeats. When all done, for some reason I didn’t feel that I was working as hard as the first class and it was mush easier. I think that I might have been that I ran 11 miles the day before the first class, and this one I ran 7 the day before. Overall I really like going to Spinning Class it’s a refreshing change from the daily runs.


Wednesday I work up a little late and had to do a 3 miler, so I decided to run on the dreadmill. I think that was the first mistake. I ended up running 1.5 miles at a 10 minute pace, and then walked for a mile at 10% grade and 3.5 mile per hour. I think I am just an outside runner. It’s just too easy to get off the treadmill and stop. When you’re outside you still have to make to back home if you want to call it quits.

Thursdays run was my first 4 mile midweek run. Ran in 45:47 @ 10:26. It wasn’t too bad of a run and I glad I got it in. Fridays 3 mile run was 31:17 @ 10:26. Saturday was a rest day. Sunday was the last of the short 5mile long runs, For now on nothing under 7 miles on Sundays and that only three weeks from now. So Sunday’s very very cold run was 5 miles 54:51 @ 10:57.

Next week I am running 3, 4, 3 and 9 miles, man the miles are going to add up quick now!

Workout Update

Let me tell ya something about spinning class, I think that it’s one of the hardest workouts I have ever done. It was one full hour of nonstop cardio fun. Being a total newbie of spinning I really didn’t know what was all entailed in the class. Let’s just say that there are three things you need when you go to a spinning class, One “WATER”, two a “TOWEL” and three lots of “HEART”. About ten minutes into the workout I felt muscles that I have never worked out before chime in. I didn’t think that I would not make it pass 15 minutes. Of course being the newbie I am I didn’t bring any water or towels to dry the “gallons” of sweat that was pouring off me. Twenty minutes into the class the very nice instructor got of her bike and reached into her duffel bag and bought me a cool fresh bottle of water. I was like naaa no thanks… she was like aahhh ya just take it tuff guy. I did with a smile and drank down half of it right then. I think the hardest part for me was the standing up on the bike and run/jog/pedal the bike. If you never seen a spin class go on You Tube and search one out and you’ll see what I mean about the sit to stand drills. I made it thru the whole class and the stretching after wards. I could barely walk when the class was done. Even after a day of rest Wednesday run was painful. Am I going back next Monday? Hell ya I am!!! I thought it was the enjoyable time working out that I had in a while.


So Monday was Spinning, Tuesday was a rest day, Wednesday 3 miles @ 33:46, Thursday 3 miles @ 32:40, Friday 3 miles @28:58, Saturday was a rest day and Sunday 7 miles @ 1:17:14. Overall it was a very good week.

Workout Update

This week’s runs were not too bad. I stepped it up a little bit on the short 3 milers and well... doubled the Sunday long. Monday I walked on the treadmill for 30 minutes @ 10%, Tuesday rest, Wednesday 3 miles @ 33:32, Thursday 3 miles @ 29:48, Friday 3 miles @ 30:05, Saturday rest and Sunday 11.07 miles @ 2:02:22. I am glad that my time on the 3 milers dropped, I felt like it wasn’t pushing my anymore and I was being a lazy runner. I like that 3 miles- 30 minutes. Sunday’s long run was another can I do it. I ran from home to my father’s house. My wife and kids met me there for a birthday party we were having. I thought it was going to be a couple of miles longer but I am glad it was only 11 miles. My farthest run yet. I fueled up on the road with GU chomps and at mile 7 I stopped at a gas station for some water that I added some GU brew to. For the most part I kept up a steady pace of 10:30 to 11:00 but all said and done my average was 11:03. I am very happy with that time!!! Slow and long!!! And at that pace my half marathon would come in at 2:20-2:30 which that’s about I was thinking for a goal on my first. But who knows when then the excitement of the race kicks in I might end up a little faster times.


For the most part I am going to stick to the training plan for now on. I push my mileage too far and I can feel it now. Tomorrow is gong be my first spinning class so I hope all goes well with that. I’ll try to take some pictures and post a small update after the class.

Workout Update

Last week was a good week even thou I have been running on a bum ankle that I rolled when I was running was Sunday on some ice. I took off Monday and Tuesday to rest my ankle, basically I iced and elevated it and I am glad it I did it. Wednesday I ran 3 miles @ 33:23, Thursday 3 miles @ 33:07, Friday 3 miles @ 33:54 and Sunday 7 miles @ 1:23:10 it was hard to run any faster because of the weather and the ankle was a little sore. That brings the week total to 16.00 miles.


This week starts week 13 of the 30 week program of my marathon training. I can’t believe that in 8 weeks I’ll be running my first half marathon. I know that I can do it but hopefully it will be under 2:30. That would put me at an 11:30 pace or faster.

Today I signed up at Fitworks, it was the free 6 week membership for signing up for the Cleveland marathon. So starting next week I’ll be taking a spinning class Monday morning and hopefully a yoga class later that night. Not sure about the yoga because the class starts at 5:30 and I work until 6:00 maybe later on in the week I can catch the class later in the week.

Also I am going to try to post my running training plan for you to check out I hope you can make it out.

Marathon Training

Week- Mon- Tue- Wed- Thu- Fri- Sat- Sun

1 10/19 30 min walk Rest 1.5 m run 3.0m run 1.5 m run Rest 3 m run

2 10/26 35 min walk Rest 1.5 m run 3.0m run 1.5 m run Rest 3.5 m run

3 11/02 40 min walk Rest 1.5m run 3 m run 1.5 m run Rest 3 m run

4 11/09 30 min walk Rest 2 m run 3 m run 1.5 m run Rest 4 m run

5 11/16 45 min walk Rest 2 m run 3 m run 2 m run Rest 3 m run

6 11/23 30 min walk Rest 2 m run 3 m run 2 m run Rest 4.5m run

7 11/30 50 min walk Rest 2 m run 3 m run 2 m run Rest 3 m run

8 12/07 30 min walk Rest 2 m run 3 m run 2 m run Rest 5 m run

9 12/14 55 min walk Rest 2 m run 3 m run 2.5 m run Rest 3 m run

10 12/21 30 min walk Rest 2 m run 3 m run 2.5 m run Rest 5.5m run

11 12/28 60 min walk Rest 3 m run 3 m run 3 m run Rest 3 m run

12 01/04 30 min walk Rest 3 m run 3 m run 3 m run Rest 6 m run

13 01/11 Cross Rest 3 m run 3 m run 3 m run Rest 6 m run

14 01/18 Cross Rest 3 m run 3 m run 3 m run Rest 7 m run

15 01/25 Cross Rest 3 m run 4 m run 3 m run Rest 5 m run

16 02/01 Cross Rest 3 m run 4 m run 3 m run Rest 9 m run

17 02/08 Cross Rest 3 m run 5 m run 3 m run Rest 10 m run

18 01/15 Cross Rest 3 m run 5 m run 3 m run Rest 7 m run

19 02/22 Cross Rest 3 m run 6 m run 3 m run Rest 12 m run

20 03/01 Cross Rest 3 m run 6 m run 3 m run Rest Mil Creek Distance Classic

21 03/08 Cross Rest 3 m run 7 m run 4 m run Rest 10 m run

22 03/15 Cross Rest 3 m run 7 m run 4 m run Rest 15 m run

23 03/22 Cross Rest 4 m run 8 m run 4 m run Rest 16 m run

24 03/29 Cross Rest 4 m run 8 m run 5 m run Rest 12 m run

25 04/05 Cross Rest 4 m run 9 m run 5 m run Rest 18 m run

26 04/12 Cross Rest 5 m run 9 m run 5 m run Rest 14 m run

27 04/19 Cross Rest 5 m run 10 m run 5 m run Rest 20 m run

28 04/26 Cross Rest 5 m run 8 m run 4 m run Rest 12 m run

29 05/03 Cross Rest 4 m run 6 m run 3 m run Rest 8 m run

29 05/10 Cross 3 m run 4 m run 2 m run Rest Rest Marathon

Today's run was fun.

Woke up around 5:30 to the sound of school is closed. So I geared up
and went out for a run. This mornings run was very very very snowy.
Just about everyone was out shovling their drive ways and digging out
their cars. I didn't have to worry about the school busses this
morning but a new enemy "the snow plow truck". I have one of those arm
bands with flashing red led lights that I wear on morning runs. Lately
I have been carrying a small led flash light that I have on pointing
towards the ground. This way if I think the traffic doesn't see me I
can give them a little flash from my light. I seems to work really
well so far. Even the big plow truck saw me and slowed down. Even thou
it was very snowy I enjoyed this mornings 3 miler, it was very quite
and peaceful.

First run with the yaks

Well they work! The only problem is that 60% of my running this
morning was on wet/slushy pavement and think that running on non snow/
ice will wear them down pretty fast. You can't really tell that you
have them on when your in the snow. When you hit open road you can
feel them a little bit and you sound like your running with cleats on.
Over all I am glad I got them if I run up on a patch of ice or a
trail that is covered I don't have to worry about falling on my a$$ or
twisting an ankle.

Hopefully some traction on the roads.

On Sundays run the trails were really icy and I rolled my left ankle.
I ran threw the pain and when I got home I iced it for a bit then
wrapped it up. I took off Mondays treadmill walk and Tuesday is a rest
day. It feels alot better now so hopefully tomarrows 3 mile run will
go well. So to help me out on the icy roads I got some yak-tracks.
I'll report back after the run to let ya know how they worked.

workout update

Monday treadmill 60 minutes@ 10% walking, Tuesday rest day, Wednesday 3 miles @ 32:44, Thursday 3 miles @ 33:30, Friday 3 miles @ 32:25, Saturday was a rest day and Sunday 3 miles @ 30:49. I thought that this week would be really effortless but it seems to add up quick, I mean I am not exhausted, but it was a good workout. Also every day of running was outside in 25 degrees and lower days man it was cold for the first mile, but after that I warmed up and almost felt a little too warm. The thing that killed me was the cold wind on my neck and face. So Saturday I ran to the store and got a running scarf/neck thing, it’s like a cut of shelve from a tech shirt with a fleece liner. It helped out very well for Sundays run. When I got to cold I covered up my nose and mouth and warmed up really quick. The only problem I ran into was lack of traction on the ice parts of the road or trails so I am going look into that yak-tracks for my shoes.


This Monday is the last of the treadmill walks and then it changes to cross-training. The good thing is that when I signed up for the Cleveland marathon I got a Fitworks 6 week free membership with a one hour class once a week. I have been thinking of joining some were so this will give me chance to see if I like it there. I signed up for their Cinergy class, I think that’s what they called it, basically its one hour of yoga and palliates class. They have a Fitworks really close to my work so I hope it works out well it will make things simpler for me.

On the diet front I was eating about 2100 calories a day. It thought this was correct for my ideal weight lose that I was trying to achieve. Well it wasn’t, I am a member of livestrong.com and use their”my plate” to track my calories and workouts to make sure I am staying on track. I was using the calorie intake for a very active person, when you choice this setting it kind of includes work outs already. So I changed it to normal person trying to lose 2 pounds a week and it gave me about 1450 calories a day. I am almost done with a week of this new intake so well see in a couple more if it’s right on now.

Also started to lessen to a couple of new/old podcasts, Four feet running and Burning 2010. Four feet is pretty cool, she has run a couple of marathons and he is doing the C25k, they talk about running, diet and just normal stuff. Burning 2010 is a new pod cast from Adams burning 20. I didn’t get to lessen to burning 20 and tried to find the old shows with no luck. So I’ll start fresh with his new podcast. Basically he is trying to lose a pound a week and talks about it.