Training for a Belt Buckle

Visited with Sasha, Sarah and family in the afternoon.  They gave me great information on eating better and Sasha overloaded my brain with information on training, diet, my proper weight, and computer geeky type stuff.

Sasha told me that he thinks I can run faster and farther than I think I can.  His first challenge was for me to run my 'target marathon pace' (for a 4 hour marathon) as long as I can on the treadmill (or until I flew off or dropped dead or something fun like that).  

Last December Leslie and I both did a sub 30 minute 5K on a treadmill and I thought I was going to die at the end.  I really didn't think I had improved much - but I have to admit Sasha's training methods are working.

1 mile warm-up at 4.5 mph.

Kicked it up to 6.6 mph (~9:04 minute miles) and settled in for the long run (small joke). The first quarter mile was easy. The second quarter mile I was sure I wasn't going to make it much more than a mile or so, but my body adjusted to the tempo.  The first two miles I was probably around a 8 on the Perceived Exertion scale. The third mile I could feel my breathing start to get a little rougher, but could focus on it and calm it down somewhat. PE was 8.25 most of this mile and the breathing was more strained towards the end. Unfortunately, I looked at the clock and realized I had to get back to work. Heart Rate was 168 immediately after the 3rd marathon mile.

My heart rate monitor strap has not worked on my last two runs.  Is there a battery in them that might have run out?

Sasha - I could have probably done another 2+ miles or maybe more before exhaustion set in. Do you want me to redo the test when I have more time?

PM - went to the gym and did 21 miles on the stationary bike. At 12 minute miles that totalled 5 running miles.

Easy recovery run down to Trax and along the paved trail there.  Lots of ice - definitely had to be careful even with yaktrax on.

Only 4 miles this morning since I like to run late on Christmas Eve.  Not sleeping soundly at night with the puppy bothering me leaves me tired - but we are gradually training each other.

It was cold outside! My calves were still tight from running in my FiveFingers on Monday. Tried to speed up the last 2 miles, but instead working on 25 step striders again and again.

11:43 avg/Max 6:49

13:06/12:29/10:55/10:17

Christmas Gift Suggestions (Oren Arnold):

• To your enemy, forgiveness
• To an opponent, tolerance
• To a friend, your heart
• To a customer, service
• To all, charity
• To every child, a good example
• To yourself, respect

Did 3 miles on my treadmill starting at 5.0 mph and increasing the speed every 1/4 mile.  I will do more after I get back from the movies with my son.

Ran to my office to get some database maintenance done and then ran home.  A couple of people stopped their shoveling to applaud my efforts.  (I though they were the ones deserving applause).

My yaktrax are already breaking, so I am going to go by Wasatch Running to get the better running tracks they sell.

12:24/11:37/11:20/11:39/11:44 (uphill through some deep snow at times)/11:36/11:47

I went with Leslie and her friend Gary to the Olympic Ice Oval and ran around the track there for 3 hours. I was able to run 15 miles without any walking breaks. This is 5 miles longer than my previous longest 'run' of 10 miles. I felt good about that, but my legs are really tired now.