Workout Update

Six more days until my first ½ marathon!


This week was the most I have run in a week yet, topping the week off with a total of 24.05 miles. Every week for now in my training will take me to new pr’s of distance. I really don’t feel that bad either, I discovered a new helpful recovery plan that helps with well… recovery from long runs. listening to my new favorite pod cast two gomers run a marathon they were talking about a web site that has the top 10 mistakes that new marathon runners make. The first one was stretching and ice baths after long runs. I have been lacking on the stretching department a lot lately because I run in the morning and then have to hurry off to drive my son to school then I continue to work. So my plan has been to get up a little earlier then I have some time to stretch after my runs. Also on the days were I run longer than 3 miles I’ll take a 10-15 minute ice bath. On Wednesdays run even thou it was a 3 mile run I decided to give it a try, so when I got home I stretched for 5 minutes then filled up the tub with cold water and all the ice cubes and ice packs that were in the freezer. Now when I mean ice bath I don’t mean full on ice bath, I only soak from my knees down. I don’t think my man hood could take that kind of punishment. It was very hard to soak in the tub from the knees down but I managed to do it for 15 minutes. When I got out my legs were freezing but I think that was the point. The coolest thing was that I felt no dull pain or discomfort in my legs. What ya know it works… So after work I decided to find a large tub that I can use for my ice baths. I found a 28 gallon Tupperware container at target that is just perfect for soaking my legs in. It was kind of funny trying them out in the middle of target to see if I could kneel in them. The looks people give you some times. After Thursdays 6 mile run I tried the ice bath again and it was perfect!!! Legs felt great all day. So I think that ice baths after long runs will be my new routine.

I have been think of buying a hydration belt for my long runs, the corner stores are not always open in the morning when I run to buy water so I thought I would give in to the fanny pack looking belt and try one out. I bought a Nathan speed 4 from dicks to try out. It has four 10oz. bottles, one on each corner and two pockets for gels and snacks or whatever. On Sunday morning I fill all the bottles up and packed my gels in there and went to put it on… well it wouldn’t stay up on my waist. Thinking what a piece of @#$# then I looked at the tag and it said “Large” sometimes I forget that I am 50 lbs. lighter than I used to be, so when I bought it I thought oh ya large will work. So I had to unpack the pack and throw my gels into my coat pocket and grab some cash to stop at the store half way through the run to get some water/power aid. I hate buying water bottles out on the run because then you’re stuck with it until you find a trash can or you get home. Any ways tonight I returned the large belt and exchanged it for a medium one. So ill get to try it out next run.

On Monday was my last spinning class with my free membership, not sure what I am going to do about that yet. I have decided to take off this Mondays cross training to save the legs a little bit. Tuesday was rest, Wednesday I ran 3 miles @11:19 pace, Thursday I ran 6 miles @ 11:22, Friday I tried to run 3 miles it was snowing really really bad and had big snow drifts on the trails I like to run on Fridays. So I ran about 2 miles and ended up walking one @ average pace of 14:18 and Sundays long run of 12 miles! @ 11:16 pace (longest distance so far)

This week’s runs are 3,6,3 miles then the ½ marathon. I am really hoping for some good weather on Sunday for the race. They are calling for the 40’s so I hope it stays that way. I really hope that I can get some pictures and maybe video of the race also, we’ll see.

Workout Update

This week’s runs were a lot easier on me for some reason. Well I know the reason… it was a recovery week. My long run was 3 miles shorter than last week, but the daily runs were the same. The easy longs runs are now over and for now on there are none less than 10 miles until the week of my marathon which there is an 8 mile long the week of the marathon. Happy and nervous are my feelings about the upcoming runs.


There was a strange moment this week also. I don’t talk about his subject much, well because I just don’t and after this I won’t. I have been lessening to a lot of different types of music on my runs because I need to fill the time somehow on my runs. I stumbled onto a band Switchfoot, they are a rock band that is also a Christian rock band of sorts. I heard them before on the radio and never really took to them. When I run I have my iphone with me and lessen to a music program called slacker radio. On slacker you can choose your type of music or even the artists to lessen to. So I made a channel called Switchfoot. I started to lessen to it on my runs and after about ½ hour I realized that it was all Christian rock. I didn’t mind the music it was actually really good. Then I started to lessen to the words and most of it was not too deep into god just giving a message of faith and inspiration in a general way. It made me remember when I had my heart attack and in the mitts of pain begged god not to take me now and I promised to do anything just let me get through this. Sort of like when you drank too much and your praying to the toilet gods that this will be the last time you drink if you get me through this… but in a scarier way. I never made the promise to run or run a marathon or to actually to do anything in return, just please get me through this. I did make it though and never gave that moment another thought, well until I was running my Sunday long run and some song came on about thankfulness and such. Just then I had a strange feeling that I wasn’t running alone, I had a feeling of peacefulness almost I was surrounded by something that just felt right. When I started to think about this feeling and what was causing it, it went away. It might have been that I was tired or getting dehydrated or maybe someone checking in on me. Whatever it was, I feel that it gave me an interpretation of what god is to me. I don’t think that I’ll be that Sunday church person, even change my religious lifestyle. It just gave me a different view of what it is. I will never speak of this again or if you ask me about it I’ll shrug it off and tell you I don’t know what you’re talking about. It just a moment that I thought I would share with you.

So this week’s runs went very well, no real pains and aches to complain about. On Monday I went spinning for one hour, Tuesday was a rest day, Wednesday I did 3 miles @ 11:11, Thursday was 5 miles @ 11:04, Friday was 3 miles @ 9:26 (very happy about that time), Saturday was rest and Sundays long run was 7 miles @11:01.

Next week’s run the mileage jumps up to 3,6,3 than 12 mile long run. I hope I do well on the midweek 6 mile runs.

I have 14 days left until my first half Marathon I am getting very excited!!! I am hoping for a time around 2:20 for the half marathon, but I’ll be happy just to run start to finish.

Workout Update

Just a quick up date not much time this week big project going on at work and when I get home I feel I have no time left. So Spinning on Monday was a workout and a half! That Class really kills my legs, so much I think that I am going to skip the spinning workout the week of the half marathon. Hopefully saving my legs a little. Tuesday was a rest day, Wednesday 3 miles @ 11:14, Thursday 5 miles @ 55:35, Friday I went to Fitworks and ran on the treadmill I warmed up for one mile @ 11:00 then ½ mile @ 10:00 then ½ mile @9:30 then ½ mile @ 8:50 Then brought it back down for a 10:30 finish, Saturday was a rest day and Sunday was a long 10 mile that I ran in 1:51:04 with a average pace of 11:04. I like that I can average 11 minute miles on my long run, I hope that by marathon time I can bring that down to 10:30 on a 20 mile run. After the ½ marathon I think that I am going to start some hill work and intervals, nothing crazy just something to step it up a little more.


I also got a new pair of running shoes, Mizuno Wave Alchemy 9 there replacing my New Balance 850’s. I was getting about 250 miles out of both pairs of my 850’s before the bottom started to get really bad wear in the rear outer corners. I am not sure if this was causing the slight pain in my heal sometimes, but I thought it was time to try something new. I ran Friday’s treadmill run and Sundays 10 mile run in them. I took about a mile each time for my foot to settle in, after that they felt really good.

Last note I started to lessen to a new to me podcast called “Two gomers run a marathon” They have a really laid back format that makes the show very listenable and fun. If you get a chance check them out on ITunes or their web site http://www.twogomers.com .

Workout Update

Last week’s training, I think had been the most draining yet. I feel very tired after I get home from work every day, almost like I am pushing it too far too fast without a good recovery. Then Sunday I got 11 hours sleep and I think all is well now. It’s amazing how the body tells you that something is not right or that you need to change something. So with that I am going to try to get ½ hour or more sleep a night during the week and see how that goes.


Tonight was my Monday cross training day with spinning as my choice of pain. The normal instructor was there tonight so I was a full hour class. Not sure what’s happening but the classes seem easier and I don’t feel like I couldn’t walk away from the bike. I guess that’s a good thing. I have two more free classes at Fitworks then I have to decide if I want to join.

So Tuesday was a rest day, Wednesday a 3 mile run @ 10:47 pace, Thursday a 4 mile run @ 10:44 pace, Friday a 3 mile run @ 10:13 pace, Saturday was rest and Sundays long run was 9 miles @ 11:49 pace. I felt like I should have run my long run faster, but slower felt right this time.

This week’s runs are 3, 5, 3 and 10 miles, the 5 mile run on Thursday is going to be rough. Means I’ll have to get up a bit earlier to get it in. Thursdays midweek short/long runs increases every two weeks now from 5 to 6,7,8,9,10 then taper 8,6,2. Man a 10 miler Thursday morning then work all day… that is going to be tough.

Oh ya 26 days until my first Half Marathon!

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.