I'm feeling fat and sassy

Ran 2 miles on the treadmill to get a workout in.  Monday I'm signing up for the National Half-Marathon in DC on March 26th.  Goal time is 1:30 (6:52 pace).  Training starts Monday, using Competitive Runner's Handbook Novice Half Plan.   Ready to rock out the new year

Rode the trainer for an hour last night before bed.  

Rode the bike trainer for a quick 30 minutes.

Started my half-training for the National Marathon (goal 1:30, 6:52 miles).  Ran 2 miles on the treadmill (8:05 miles).  Was gonna run outside but it snowed about 5 inches today and I figured it'd be a sloppy mess.  My training plan is below, any comments appreciated.  Paces are as follow:  base pace is 8:05, easy 8:40, brisk 7:30 and tempo is like 7ish.  A 5k pace for intervals is 6:20 and 6:40 for 10k pace. 

Had my tempo run today and I didn't want to do it on the treamill or outside so I went to the University to run it on their inside track.  It's 6 laps to a mile and has nice carpet.

Cross Training day!  Went snowboarding for 4 hours.  I haven't been in a year or so and had a bunch of fun.  Nice pack powder conditions as well!

Did my long run today, 8 miles total (7:54 pace).  Ran 2 miles and then picked up Ralphie and ran the last 6 with him.  Felt good but I wish horrible things on people who don't shovel their sidewalk.  Paces are below.  You can tell when I was running on poorly shoveled sidewalks vs. the road based on the pace. 

Ran 3 miles on the treadmill after a long day of work in 7:45 miles.  Iced my shin afterward becasue of some soreness and bruising that developed from snowboarding on Friday.  

Two miles on the treadmill before bed (7:45 pace)

I had a speed workout scheduled but I'm tired to I moved it to Thursday and did my easy to miles today (8:30 pace)  

Did a "speed workout"  at the indoor track at the school.  It was a kind a lame tempo run.

1 mile warm-up (8:11 pace)

1 mile tempo (7:10 pace)

0.5 mile break (9:39 pace)

1 mile tempo (7:05 pace)

0.5 mile cooldown (9:00 pace)

Road my rollers for 30 minutes for cross training. Did some hands free riding which is pretty fun, first time I pulled it off

Treadmill bf bed. 2 miles (7:55 pace)

Long run on treadmill, longest run on the treadmill and it was horrible and boring.  The Hangover made it a little better.  Total time 63::30 (pace 7:55).  Hopefully the roads will be  a little cleaner for next weeks long run

 So, I've had a change of plans and I'm not going to be able to do the National Half-Marathon at the end of March for previously unrecognized reasons.  Mostly due to the travel involved.  I'm pretty sure I'm switching to Around the Bay 30k in Hamilton the same weekend with a super goal of 2:15.  Chances are pretty good I'll actually register and run it.  We'll see.   

Ran 2 really sloppy miles outside.  Pace was (8:10) but effort was a lot more.  

Did not get a chance to run at school so I did my Tempo run on the treadmill.  My tempo runs are getting easier and I'm pretty confident about my 5k in a week.  Aiming for sub 7 min miles as a good goal and sub 21 as an ultimate goal.  Iced my shin afterward, the shin splint is holding steady

1 mile warm up (8:15)
2 mile tempo (7:00)
1 mile cool down (8:00)

2 miles easy (8:05) on the treadmill before bed.  Iced shin, I think it's getting better

2 miles on the treadmill (8:00 pace)  it's cold and snowing, couldn't run outside

Did 10 miles on the treadmill last night. It was horrible and I can't wait for clean sidewalks/roads.  Paced about 7:54 miles and felt pretty good for about 90% of the run.  Iced when I was done and off to bed.  I've got a 5k next weekend, I'm really interested to see how it goes. 

Did 2 miles on the treadmill @ easy pace (8:30) shins are feeling better

Ran outside before dinner, super sloppy.  I really wish people would shovel their sidewalks.  Average pace 8:14

Ugh, long run on the tread mill, I was suppose to do 12 but couldn't force the last mile.  Total time 93:20 with average pace of 8:29. SO boring, watched the majority of The Life Aquatic, It is my favorite movie of all time.  It's pretty awesome and one of Wes Anderson's better movie.  Shins are almost back to perfect shape, glad they are doing good

Easy 3 mile run to shake out from the long run and to get ready for my 5k tomorrow.  Legs were pretty tired from last night.  Average pace was 7:58.  

 On a great note, my weight loss was pretty flat or so for the last 6 weeks holding steady at  about 186, but in the last 2 weeks I've dropped 5ish pounds!  Gotta keep up with it and I'll be at my goal (160) in no time.

I think I remember how to run.  This is the first real fitness test I've had since I "seriously" started training after my mediocre performance at the Turkey Trot.  I've been following a real training plan and have been continuing to lose weight so I was excited.  This is the fastest and biggest winter 5k in the area, and probably the biggest race between the Turkey Trot and the St. Patrick's Day run.  It gets about 600 runners and the winning time is usually sub 16.  I know the course since it's near the University and on roads I frequently run on.  The weather was nice, about 25 and sunny.  

Overall 30^th and 3^rd in my age group!

Once we got settled after the first ¾ of a mile I held my position and picked off people up until the last ½ mile when 2 people I was running with got away from me.  The last ½ mile was a struggle and I really had to push.  Surprisingly, my age group was soft this year and I ended up with 3^rd.  Other years you’d need to run sub 19 to get it. I was happy with how I ran and made big improvement in just 2 months (an equivalent 5k to my turkey trot run would have been 22:05).  I should probably do some longer speed work so I don’t continue to explode in the last 3^rd of my race, but I’m not going to push it too hard too early.   

If I can keep this up, I should be running sup 18 again in no time, especially once I get to my goal weight of 160 (I’m 180 right now).