THOR running: Not fast..but I pound the pavement!

Treadmill run... working on speed ran 2 miles at about a 7min 30sec. mile pace.  Was happy as I usually putt putt along at around a 10 min. mile pace.

Slow going... I only got in 2 miles earlier this week on the tread mill but was determined to get my 1st long training run in this weekend!

Got in 3 miles today at lunch pushing hard to finish at a 7min 45 sec. pace.  Wow!!  a long way to go in order to qualify for the Boston... can't believe I would have to run at that pace for 26.2 miles!!

Did a "Speed" run this morning and for the first time I really felt great!  The first two miles felt like about a 7min 30 sec. pace and the last mile was about 7:55!  Did not get winded until starting the final mile.

Ok back to reality.. felt decent this morning but did not move as fast as yesterday.  To make up for the inability to really push a fast pace, I initiated my mailbox sprints on the final 3/4 mile. Meaning I sprint from one mailbox to the next (literally as fast as I can run) then I walk to the next one and sprint again.  This really takes the wind out of you!! New goal is to combine boxes until I can sprint the entire hill (about .25 miles) full speed to end my 3 mile run.  

Ok yesterday I started looking into some "free" online training programs/guides for my upcoming ING Georgia Marathon in late March 2008.  I thought I was doing pretty good.....NOT.  After viewing a couple of the programs I found that at this point in my training I should be logging about 35 miles per weeek. 

So this morning I figured I needed to get things kick started.. I got in 7 miles (vs. my normal 3).. very slow pace but heck.. I got them in and after the first 2... I can honestly say I felt really good...so needless to say I was thrilled.  Also..to top it off I went to a spin aerobic class today at lunch so today I am feeling like I am on top of the world... tomorrow however :-)  we will have to see!!

I have come to the realization that I am competitive so yeah my initial goal is to just finish my 1st full marathon without walking.  Although... the closer I can finish to the time I need to qualify for the Boston Marathon the more motivated I will feel about being able to train and accomplish it on my 2nd or third full marathon!

Yesterday took a lot out of the gas tank.. honestly I believe at this point for me running is more mental than physical.  I can quickly see that I will need to add a lot of songs to my MP3 player to keep me motivated and in addition I am going to have to find some new places to run.  The route I take through my neighborhood is starting to get old fast!  Although the benefit of running in the neighborhood is that it is very efficient... out the door and running at the end of the run I can shower and be on to the next task.

Notes about my run today....Ok so today my run was TOUGH... I never did get to the euphoria phase which I typically do after about 2-3 miles.  You know the point where you really feel good you are running, not tired and the run is not hurting.  Nope this morning was tough from begining to end but at the end I was glad I finished.

I hate to get beat down like that during a run, so I may head to the gym today at lunch to run for a 1.5 to 2 mile treadmill run at a really slow pace just so I get more of an accomplishment feeling..and to help continue to work the cob-webs out of my soreness from the Cycle/Spin class I attended yesterday. 

UPDATE:

Good news to report, I was able to get to the gym and instead of running inside on the treadmill I was able to get outside!  Gotta LOVE North Carolina this time of the year.. it was sunny with a nice breeze and approx 65-70 degrees F!  Jogging in shorts with a muscle shirt in December.... PRICELESS...Got in another 3 miles at a very easy casual pace.  My body actually feels better now than it did before the run!!  Look out weekend here I come!!!

Ok my Saturday run was a nightmare... was up late with some relatives who were in town, so I decided to run later in the afternoon.  After doing some shopping and before eating (not a good idea) I decided I would get in my 6 miles for the day.  NO GO.. I was truly exhausted!  However, by getting out...the good thing is that I knew I was really tired and not just being lazy. 

This week really felt good, I was tired and knew that I was going to enjoy my Sunday day off!!  I am going to have to start researching foods to learn which ones give you RUNNING energy!!  :-) 

Until next week!!!

Ok first day back after my Sunday day of rest.  Felt good to get back out pounding the pavement.  Although I could feel the tightness in my legs for most of the run.  I split my 6 miles up today, 3 miles in the morning...woke up late :-(  and 3 miles at the gym during lunch.  The weather has started to act normal as it has began to actually get cold.. imagine that in December?  When I have my gloves on, skull cap and enough layers the temperature does not bother me, although I do feel like a penguin or something waddling!!  I am NOT complaining however, I have read some other blogs and up north they are running in snow... so we are no where near that! :-)

The morning run was ok but the lunch run felt great.  About what I expected after taking a day off!

Other notes:

Gym: Did upper body - 2 set of 10 with 225lbs, 1 set of 7 with 245lbs, 1 set of 3 with 265lbs... then a host of other chest exercises.

Food: Breakfast - Oatmeal, Coffee, Grapefruit  Mid-morning Protein shake, Lunch protein bar, mid day protein shake, lunch rice/sausage combo, cake, cookies, ice-cream. 

Today got up on time and got in my full 6 miles.  It was about mid 20's but I was wrapped up really good so I never got cold.  It is actually refreshing to breath the cold air!!  For Christmas I am going to get me a watch so I can record my actual time... so far I just glance at the clock as I walk out the house and glance again when I come back in. 

The 6 miles felt really good and I actually was prepairing to do 2 more but could not spare the time.  I'm thinking that I may try to get in an additional 3 miles today at the gym.

Went to the doctor this morning for my 5 year physical (i.e. I only go once every 5 years).  My wife.. who is a practictioner AND works at the doctors office AND set up my appointment had them do pretty much every possible test I think they are legally allowed to do! :-)  It was not fun but hey... now I am good to go for another 5 YEARS!!!  :-)    P.S. Note for other bloggers...I only go every 5 years because my wife is a practictioner..like I tell her.. "Hey we did not pay for all of those years of college for nothing.... if I am broke, I figure you can fix me just as good as anyone else.. ha!"  So I do not recommend that you take going to the doc every 5 years as sound behavior!

Breakfast: Grapefruit.. Mid morning: Coffee and orange, almonds.. protein shake...

 To be continued... about to head out to the gym shortly.. will work my arms today (Tri's and Bi's).!!  Stay tuned....

Update: Went to the gym and had a really good tri/bi workout, I like to work my arms although I do not want them to get too big... just enough to look like I lift weights :-).  Also, I actually snuck in some sit-ups too which I am always pleased with! Ok onto the important item my run... I was able to get in 3 miles...  in 25 min 31 sec. approx. an 8.5 min mile which for me was SMOKING!!!  This included my warm up (approx. 0.5 mile at a 10 min mile pace).  The first 1.5 miles I was questioning if I could make it but then about at the 1.65 mile point I started feeling pretty good... so I picked up the pace and pushed hard especially when I got to about 2.5 miles and knew I was going to finish! 

Lunch: Grapefruit, Protein bar  

Morning run went very well.  Not exactly sure of the temperature but after the first three miles I laid my gloves on the side of the road (picked them up on the second lap).  Would have ditched my jacket too although I would have had to unstrap my MP3 player... too much trouble.  The first 1.5 miles I felt old... small aches associated with warming up.  After getting warmed up I felt really good!  I stopped at 6 but only because of time, I hope to get a couple more miles in today at the gym. Although wednesday is the day I do my leg workout sooooo we will see what I am made of.  I am going to modify my workout to do sets of 15-20 reps vs. my old routine of sets of 10.  Hopefully this will help to continue to build my endurance!  Still have not decided if I am going to lift first or run first.  Obviously the first one will be easier, i.e. if I lift first my legs will feel like spagetti during my run! and vice versa.

I can definitely notice improvements in my runs now... not so much in my basic pace... however, I can keep the same pace when going up the hills in my neighborhood without slowing down.  Sometimes it feels like I am dreaming when I realize that I am actually running up a hill (i.e not slowing down and taking smaller steps and huffing and puffing.. feeling like the little engine that could).  My neighborhood is tough to run but I feel it will make me a stronger runner by continuing to train in it.  Over the 3 mile stretch (one lap around) there are about 5 steady/gradual inclines that probably all total up to about 1.5 miles.. the other sections are gradual declines (almost no flat spots).  The inclines are long enough and steep enough to make you seriously consider walking (definitely will think about walking them on the long runs and ... especially when I first started) and the declines are similar and not very steep but are definitely welcomed after getting over the incline.  I am finding however that now I can crank through the inclines pretty good without loosing any of my pace. 

Breakfast: Oatmeal, coffee, protein shake (right after run), orange, about 10 almonds.

Stay tuned... more to come after lunch!!

 Update:

Went to the gym: Good news... my run went very well coverd 3 miles in 23 min 40 seconds.. slightly faster than yesterday.  Ran the last 0.5 mile at a 10.0 treadmill pace.  Felt really really good!!   

Bad news... after my run I tried lifting and after my first couple of excercises I was beat.  I will cover the rest tomorrow (i.e. squats!!)

Addicted!  I believe somehow I have become addicted to this blog..... is there such thing a bloggers ananamous?  If so I may need it.  I find that for some crazy reason I am holding myself accountable to my daily updates.  For example, if I think about sleeping in... I realize I will have to type it and think.. naahhhh I don't want to type it... I better get up an run.

Ok enough about that...

Today I pushed... maybe a little too hard in retrospect... but now that it is over it feels really good!  I did my normal 6 miles this morning.  Then today at lunch I did the high intensity spin class (35 min - got there a little late), and finally wrapped up with 3 miles on the treadmill.  No record pace or anything; but I did get to the point where my legs felt like spagetti!  :-)  I probably reached that point around mile 1.25 but was happy I was able to push for another 1.75 on the treadmill.  In my first marathon, at that point I stopped running and opted to walk.  I know I will reach it when I run my full marathon and want to be physically and mentally ready to push through it.  The next two days will be quite a challenge... stay tuned!

Wow this morning was about the worst ran I have had in a while!  I got my 6 miles in but it was definitely 6 the hard way!  Started of great but then after about a half a mile my body felt like it wanted to get back in bed.  To make matters worse, it was raining!  I serously contemplated NOT running but after reading other blogs where people up north run in the snow and ice, I would not feel comfortable stating I did not run in 45*F temp due to rain.  I pushed and pushed along and finished... not very strong but I did indeed finish. 

Couple of thoughts I have questions about...

1. Breathing... should you focus on breathing through your nose or mouth.  I have heard you build up your lungs more and get more oxygen breathing through your nose but it is very difficult to execute.

2. What the heck to you do with your hands?  I feel better with them relaxed but they tend to flop around so I have to tense them back up. 

Ok that's it for now... I am off to the gym to log my last 3 for today.  I have to run errands (shop for CHRISTmas) after that so I have added my 3 miles into my total already!  Not sure what tomorrow will hold... I was hoping to get a LONG run in but push comes to shove I may just hobble around for my 6 and call it a week (as I take Sundays off for rest).  Personally I am going to try and get 9-12 miles in... even if I have to walk!  If I feel like I felt this morning, however then I will throw in the towel at 6. 

Kevin

Today was a bad day... was supposed to get in my long run but just could not push.  I typically run with a lot of cloths on because of the temp (cold natured).  So I think I am going to have to look at finding a way to rehydrate on the course.

I did however go to the running store today and purchased a pair of new shoes.  I did the complete analysis (i.e. recorded my stride on a treadmill), tried and recorded at least 5 different pair until we found some asics that felt awesome and looked great as well on video.  I am excited to start running in them although tomorrow is Sunday so I get a chance to rest.

A little dissapointed that I did not get to cross the 50 mile / week point this week. That would have been a great milestone but hey... I feel good about checking that box next week.

Lastly I am starting to look at running watches.. my current interest are the NIKE+IPOD and the Garmin 305.  I love technology and both of these are filled with it!  Gotta do some research and gather more info...  may can finagle it for my upcoming birthday!

Until next week!!

Was excited to get out and run today... however it was not as fun when I got out.  I bought some new running shoes and they did not appear to have an appropriate amount of cushion.  Meaning I can feel my knees and feet are aching now after my run... not good.  I am going to give them another try this afternoon on the treadmill but if I am still in pain I will seek a different pair quickly!  I took the cushion out that came with the shoe and put my Pinnacle insert in... this afternoon I am going to put the cushion back in along with my Pinnacle insert.  Hoping this will eliminate the issue.  In the meantime I am going to pop some advil and soak my feet/ankle in some ice.

In addition about 5 miles into my run I tweaked my left ankle on a curve!  Not enough to have a sprain but just enough to aggrivate me.  :-( 

Ok enough of the negative stuff.  I was able to get into my zone this morning and my cardio felt great. I could talk at the end of my run (i.e. a lady was walking a dog and I was able to speak with no issues).  I pushed for an extra two not because I want to up my mileage this week but because I am uncertain as to hoe many miles I can get in due to travelling etc.  If I get my planned 50 in then I will take off but I am honestly guessing I will have to miss a day here or there.  Either way I plan to log my miles on the days that I can get out.  Goal for today is to get in another 3-4 later on the treadmill...that would be a great start for the week!

Look for an update later today or tommorow...

Happy CHRISTmas eve!! and Happy Holidays!!

Kevin

Had a really great "Family" run today.  Only went 3 miles but I kept up with my wife while pushing a jogging stroller with 2 kids (approx. 75 lbs.).  The rolling hills in our neighborhood were bitter seeet... going up was a big challenge.. however going down the stroller pulled you along and forced larger strides.  Everyone enjoyed getting out... especially the kids who wanted to go another couple of miles :-)

No run today... I did play golf! :-)  I can definitely tell I am getting in much better shape!  It was a cold day but I was lighting the ball up... felt good to start feeling like I am really getting in good shape.

As expected I was travelling for the holidays, and although I could have ran... opted to spend time with the family and enjoy life!!  Only get a few holidays with family so ... better take advantage!

Pain Pain and mo Pain...

Ok so I have been all excited about some new running shoes I purchased a few days back.  Well initially I noticed that my feet and knees hurt after running in them but disregarded it thinking that I just needed to "break the shoes in!", well that is not the case... the shoes broke me DOWN!  I felt great at the start of my run this morning and was really confident about getting in my 11 planned miles.  After getting into my run.. my conditioning felt great but my feet were hurting... after a while I worked through the pain and chugged along fairly well for the 11 miles... so much so that I took another lap around which brought me to a total of 14!

Well I did not notice it until I stopped running but my feet were in really bad shape!  So much so that later that day I literally could not put pressure on my right foot!  Ok needless to say I managed to hobble into the shoes store and ask for a credit!  Definitely could not take another step in those shoes and being in so much pain I did not feel comfortable about making a decsion on another purchase.

This is a bummer because even in my old shoes I was running great with no pain, although I probably have a bout 600 miles on them and felt I needed a new pair.  My goal was to avoid injury with a new shoe purchase and I find that I created an injury.  Probably my fault for trying to change shoes!!!  Will probably go back to old faithful!!