It's over, man. Let her go.

Week starting Aug 12, 2012

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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: 12.20
Weight: 174.50
Slow milesFast milesTotal Distance

No running today,  but I did hop on the stationary bike for 32:00.  Went 8.9mi, burned 282 cals and sweated up a storm.  I almost didn't do any exercise today, but couldn't let myself get away with another day of laziness.

Getting there...slowly. 

Weight: 173.00
Slow milesFast milesTotal Distance

Went out with the intention of just getting some miles in.  I was feeling pretty good so I thought I'd see what I could comfortably do a 5k in without getting the HR into the 170s.  I did pretty well, but I only went 2.75mi in 25:35 (9:22) before walking for a couple mins.  I had reached my turn around point and was a little tired, but enjoying the run.

2.75mi - 25:35 (9:22) sprinkle....sprinkle....thunderclap....sprinkle
0.16mi - 2:52 (walk) turn around, "hmm, those are nasty looking clouds"
0.93mi - 8:37 (9:14) sprinkle..thunder..rain..thunder..DOWNPOUR
0.12mi - 2:07 (walk) bridges weren't shelter long enough...still DOWNPOURING
0.92mi - 8:42 (9:27) puddles are muddy fun.  Oh, look, it's clearing up.  Walk into the gym as the rain stops and the sun breaks through, but I look like a muddy drowned rat!

30 mins either way would have saved me from being drenched today. I even checked before heading out.  I enjoy running in the (light) rain, but when it's that heavy, the tech shirt becomes 10 pounds, the shorts stick to the legs, and the sloshing in the shoes gets old real quick.

I think this is my excuse to get some super short shorts.  My kids have threatened to not acknowledge me at races if I wear anything shorter than 4" inseams, but today is proof I need booty shorts and no shirt so I can show off my awesome ab (yes, singular). Sorry kids...

NB 758s #2 Miles: 4.89
Weight: 176.00
Slow milesFast milesTotal Distance

Had to get in to work super early again today so by 3pm I was ready to get outta the office and off my butt.  Finally headed down to the gym at 3:30pm and decided to get a little TM work in before class at 4pm.  Did 1.35mi in 15:00 on rolling hills program at a medium pace (11:06) so by 4pm, I was warmed up (but not worn out) for class.

Running 101 class.  About 1/2 the class was at a big meeting at our other location so there were only about 8 of us.  One of the instructors was at the meeting, so the other one and I were the only two guys.  Usually, there's one guy and two ladies that I usually just jog with at their pace (about 10:30 on the workouts).  Tonight, knowing the other runners in the class, I wouldn't have anyone to run with so I decided to make it a harder workout.  I figured I'd pick it up and shoot for about 85% or so on the workout portions.  Fast enough, but not too fast to risk injury.  I think I did alright, especially considering my workouts the previous two days.

Definitely the toughest class workout schedule yet.

  • 0.15mi warm-up walk to Point State Park (there's a 1/4mi oval-ish pathway there)
  • 75m pick-up with short recovery walk
  • 150m pick-up with short recovery walk
  • 5 mins jogging - did about 0.65mi (7:40 pace) - Definitely pushed this one and will have to verify on the Garmin at home, but I caught the slowest runners right at the end which was fun.
  • Walked a lap for about 5 mins
  • 5:30 jogging - took this one a little slower, 0.66mi (8:24 pace)
  • Walked about 2 mins
  • Then did the two pick-ups again.  This time I watched my pace at the end.  Both were right about 6:20 pace, which was pretty good for me.  I didn't feel like I was sprinting, just pushing the speed
  • Then jogged 0.35mi back to the gym pretty slow (10:30 pace)

After yesterday's and tonight's workout, I feel "addicted" to running again.  Haven't felt that way in quite a while - hence my lack of consistency.  I've enjoyed running when I've gone out, and although I still feel really slow right now, I'm looking forward to my next training run.  I'm going to be a little sore after today, so I'll take tomorrow off and run again Friday.  

I'm really glad things are starting to solidify for me, especially since the Steelers 5k is coming up real soon!  :-)

NB 758s #2 Miles: 4.00
Weight: 0.00
Slow milesFast milesTotal Distance

Slow walking warm up & some pre-run stretching - hamstrings were a little sore.  Started at the point and ran a loop over the bridge, around PNC Park, across that bridge and back to the point.  Thought was I'd do two of those loops (guessing they were a mile) with a fairly quick 1/4mi pickup around the loop at the park in between and maybe at the end if I was feeling up to it.

Not a bad loop, didn't try to push it.  It ended up being 1.55mi, done in 14:28 (9:22 AP).  Went right into the 0.27mi loop, 2:03 (7:38 pace).  Rested for a minute then started on the loop again.  I didn't want to go crazy today, so I cut the loop short at the end.  Walked once, but was pretty consistent at 9:15 - 9:25 pace.  I suppose that's my new "comfortable" right now. 

NB 758s #2 Miles: 3.31
Weight: 0.00
Slow milesFast milesTotal Distance
NB 758s #2 Miles: 12.20
Weight: 174.50
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