It's over, man. Let her go.

Week starting Aug 15, 2010

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Member Since:

Jan 04, 2010



Goal Type:

Recover From Injury

Running Accomplishments:

In late 2008 I decided I needed to get in better shape and started running again.  I ran my first formal road race ever, a half marathon, in late 2009.

(unofficial) Track 1 Mile - 7:32 (4/24/2010)  6:56 (9/27/2010)

5k - 27:31 - Riverview Run on 06/11/2010
22:39 - Gatorade Steelers 5k on 09/04/2010

10k - 50:43 - Riverside Run on 04/10/2010

Half - 2:02:58 - Just a Short Run on 03/27/2010
1:51:47 - IKEA Montour Trail Half on 09/11/2010

Short-Term Running Goals:

2011 Races:

Sept 25 - The Great Race 10k (59:15)
Nov 5 - Dirt Monster 5mi (52:59)

2012 Races:

June 8 - Riverside 5k  (27:49)
Sept 2 - Gatorade Steelers 5k (route) with Steve!  (27:39)
Sept 30 - The Great Race 10k (route)  (53:48)
Nov 3 - The Dirt Monster 5mi (52:55)

2013 Races:

May - Pittsburgh Marathon (started, but DNF about the half way point)
June - Riverview 5k  - Bummed I missed signing up for this one. It's one of my favorites!
Sept - Gatorade/Steelers 5k. (Signed up!)
Sept - IKEA Montour Trail Half  (prob not, but leaving it on here)
Sept - The Great Race 10k (My Running 101 goal race)
Nov - Dirt Monster 5mi (Gotta do it again no matter what!)

Long-Term Running Goals:

Finish recovering from my injuries and build mileage.  That is all.


My name is Wes, I'm married with two wonderful children. The nickname BaldNSpicy came from the fact that I have been balding for a (long) while now and spicy for my love of very spicy foods (Thai and extremely hot wings are my favorites).  If eating doesn't bring me near tears and leave me sweating, it's not worth eating.  :-)

Oh, and I'm also known for my doorags.

Favorite Quotes:

"Running without hills is like motorcycling without corners." - rAtTLeTrAp

"Excellence is not a singular act, but a habit.  You are what you do repeatedly." - Shaquille O'Neal

"A man can fail many times, but he isn't a failure until he begins to blame somebody else."  - John Burroughs

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
NB 758s #2 Lifetime Miles: 596.90
Brooks Cascadia 7 Lifetime Miles: 165.17
Slow milesFast milesTotal Distance
NB 758s #2 Miles: 8.19NB 758s #1 Miles: 9.21
Weight: 167.25
Slow milesFast milesTotal Distance

Didn't meet my goal last week, but I did get in two very good, quality runs.

This week, I'm shooting for 5 days and 27 miles.

Weight: 0.00
Slow milesFast milesTotal Distance

Rode the bike in to work today.  I was feeling pretty good, but didn't have time to run until tonight.  The legs were tired, but I had to get some miles in.  The run was pretty uneventful, finishing in 36:00 (8:40 avg pace).  Slight negative split on the way back.  I've "got a long way to go and a short time to get there."  Movie anyone?

NB 758s #2 Miles: 4.15
Weight: 166.00
Slow milesFast milesTotal Distance

Rode to work.  Running class at work.  Today's torture was warming up at easy pace (prob 9:00) for 7 min, then we run our tempo pace for 3min, easy pace for 2, tempo 3, easy 2, tempo 3, then easy back to the gym.  I should have worn my Garmin, but Leah (one of the instructors) estimated about a 7:30 tempo pace.  That was probably about right.  It was definitely hard.  I walked for a min or so on the way back.  My legs were pretty darn tired.

Next week is a similar workout, only with the tempos for 5 min.  I need to bring my Garmin so I can properly pace myself, and more importantly, remember not to ride that day.  :-)

I'm debating whether to do the Steeler 5k the week before the half in Sept.  It's a totally flat & fast course, so a PR is basically a given, but I'd be really disappointed if I hurt myself and couldn't do my best at the half.  At this point, I think I'm going to skip it and just get a long run in that day.  But if I'm feeling really good, I may just sign up the day of.  At this point I'm a little more concerned about being able to go the distance at the half than I am getting a 5k PR.  I don't want to go into the fall/winter with a over-2:00 half PR since this will likely be my last half before Jan.

NB 758s #1 Miles: 3.00
Weight: 166.50
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Slow milesFast milesTotal Distance

Rest day

Went to a Pirates game tonight since my son had won a contest for the summer reading program at the library.  Free tickets, early entry to the park, balloon artists, games, prizes (we won 16 free tickets between all of us), t-shirts, Pirates backpacks filled with books, note pads, etc.  The Pittsburgh Parrot came and hung out with us, one of the pitchers, Ross Ohlendorf came and spoke to the kids.  We got pictures with him and had him sign the kids jerseys.  It was a very fun pre-game activity.  They must have had several kids not show up.  There was maybe 50 people there max, which was nice.

I ate a ton of wings and an ice cream cone.

Zayne getting his jersey signed  (That's Spongebob on his head)

Zayne with Ross

Annalee with Ross (That's "Tina the llama on her head")

Annalee with the Parrot

Oh, and yes, we lost.

Weight: 0.00
Slow milesFast milesTotal Distance

Rode in to work today. Ran right before riding home.

Splits:  8:54, 9:35, 10:20, 12:54 (ouch!!), 10:19, 10:39, 3:33 (.21) walking.

I ran out to the turn around point on the island at about 2.75mi without walking but I was seriously dragging and I wasn't able to do much under an 8:30 pace.  Most of it was closer to 9:00.  Then on the way back and to the 31st St. bridge, I did some walking.  I was drained and wondering how I'll ever make it through the half next month.  When I reached the bridge and headed back, I decided I needed to do something different.  I decided I'd walk for a short period of time, getting shorter each time, at the start of each .5mi increment, then jog the rest of it.  I walked the first 1:30, 1:20, 1:15, 1:10 of each half mi.  The jogging paces were about 9:00.  I walked the last .21mi back to the gym.  I was done.  The Pirates game was about to start, and I felt like getting a cheap bleacher ticket and grabbing a bucket of wings to drown my sorrows in.  I would have had to wash it down with a huge Coke and that would have put me over my caloric intake limit for the day, so I decided to pass.  Plus, it's not looking promising for meeting my goals for the week, which means I've got some nasty fat-free ice cream I'll have to eat come Sunday.

On a side note - probably unrelated:  I don't know what it is, but I can't get out of bed in the morning.  I've even been going to bed earlier and getting like 7-8 hours of sleep instead of the usual 5.5-6.  I seem to sweat a lot more than usual.  I helped my buddy with the couch Wed night and he hardly sweat at all, but I'm completely drenched in sweat.  It's embarrassing!  Is there a doctor in the house?  lol

NB 758s #1 Miles: 6.21
Weight: 168.50
Slow milesFast milesTotal Distance

Walked probably .5mi of this today.  AP was 9:59 even with the walking.  Legs were like lead, but the cardio was OK.  I'm trying to figure out if this is a leg strength deficiency, endurance, or ??  Next week has got to be better.

NB 758s #2 Miles: 4.04
Weight: 168.00
Slow milesFast milesTotal Distance
NB 758s #2 Miles: 8.19NB 758s #1 Miles: 9.21
Weight: 167.25
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