Rhett

Belize

Belize

Belize

Belize

Belize

Belize

Well, it looks like I logged 27.39 miles while in Belize.  Most of it was easy running on the beach.  All that running in th sand is tough.  I did about 80 % of my runs on the beach and the other 20% on the roads.  I didn't get in until 1:30 this morning and I had to be at work at 8 am.  I think I will take today off and then start running again tomorrow morning.  I missed all the running chat with you guys, but it was great to get away from life's stresses.  Now I have 5 days to get ready for the 5K Turkey Trot.  I have not weighed in, but I don't think I gained much weight on the trip.               

I decided to get some mild speed work in last night in finall prep for my 5k Sat.  I headed to the track warmed up a little more than a mile and then did 8 x 400 with 1:30 min walk breaks.  I averaged 1:21 per 400m with my fastest repeat being 1:19 and my slowest 1:23 so I stayed pretty consistant.  I cooled down for a bit more than a mile and headed home feeling good and thinking maybe I might be able to salvage my 5K Sat. even though my training has been weak ever since SGM.

Total run 5miles.  Avg pace 8:07

Sorry I haven't been able to get to anyone's blog since retruning home.  I've been slammed at work and that is when I usually catch up on all the blogs.  I'm anxious to get back to reading all your reports though.

I got out and did some easy miles last night.  I ran 5.6 miles averaged 8:08 and felt good.  I think I will take today off and then take my chances tomorrow morning with the local 5k turkey trot.  I haven't race 5K since last years turkey trot.  I'm sure by mile 2 I'll be remembering why I don't run 5Ks more than once a year.  I need to try and mentally prepare for the pain, but I am just not there right now.  I have definitely slacked off big time since SGM and no where near peak shape.  I'll report Sat. on how it went.

I got up and ran my 5K Sat. morning. I felt fat and out of shape after doing no serious training since SGM 5 weeks ago. I was hoping to go sub 19 which would be a 5k PR. The course is bruatal, descending more than 600 ft on the way out and then turning around and running back up. I ran the first mile in 5:21, hit the turn around at 8:45, mile 2 was 6:12. I was hurting on mile 3 but gave it all I had up the steep hill, 6:58. Then I left everything out there averaging 6:21 on the last 0.1. I finished 3rd overall and 2nd in my AG with final time of 18:59. (For a better, more detailed report see, fourmflyers.org)

I got out and ran last night.  I was thinking on doing a mile warm up followed by some marathon pace miles until I got tired.  I did my warm up mile, 8:00  then ran 3 miles at 6:50.  Half way through mile 3 I could tell I was having to push so I stopped running marathon pace after that mile and went back to an 8 min mile.  Total run 5 miles, 36:30.

I was suprised how sore my calfs were from Sat.'s 5K.  This morning they are still hurting pretty good.  I never remember being sore at all after a 5K.  I guess that is what I get for not preparing for it properly.

I had to do some church stuff last night and was going to go to the gym for some weight training and eliptical work afterwards.  Church work took longer than expected, as usual, but I still made it to the gym.  I only had time for a 30 min eliptical workout though.  I'll do some weight training on Thurs.

I went to the gym, jumped on the treadmill, set it at 1% incline and 7.1 mph (8:28) and ran for five miles.  I nice easy recovery run.  I don't know what I'm recovering from, but it felt good.  Tonight I'm going to get some speed work in at the track.  After reading Fly's speed work the other day, I am pumped to get some in myself.

Fly's workout the other day inspired me to head to the track for some speed work tonight. I didn't have much of a plan, but during my mile warm up I decided to do something a little different than I ever do. I am usually about keeping workouts simple, but I mixed it up a bit tonight. I did the following repeats all followed by a 400m recovery lap.

400m 1:18

800m 2:49

1200m 4:24

1600m 6:00

1600m 5:57

1200m 4:24

800m 2:54

400m 1:18

Then I did a little cool down.

Total workout 8.5 miles, Avg pace 7:23

I was trying to do the last for repeats as fast as the first 4. I was off on the 800m repeat, but I made it on the rest.

Upper and Lower body weights followed by 30 min on the eliptical.

It fetlt good to lift weights again. I'm going to get back into my ruotine of doing it twice a week. My glute and upper hamstring muscles are a little sore.

Did a 10 mile long slow run. The first 6 felt good and then I kind of fell apart.

Total run 10 miles, Avg pace 7:41

It was too cold (69) to run outside last night, so I headed to the gym for a treadmill tempo run.  I set the incline at 1% as usual, did 1 warm up mile 7.5 (8:00) then jumped it up to 9.0 (6:40) for 5 miles, then back to 7.5 for a mile cool down.  I felt very good last night.  I think my body is ready officially start training for Painters, which no I still haven't signed up for. 

Total run 7 miles  49:20

Full body weights and 20 mins on the eliptical. I did my weight work pretty fast since I didn't have much time. I still got it all in though. I can definitely call that cardiovascular weight lifting. I'm going to try and get some repeats in tomorrow.

I wanted to get in some speed work tonight to get the engines roaring to burn Thanksgiving Day calories tomorrow. I headed out to the track. Warmed up for 1 mile. Then did 4x1200, then 3x800, then 2x400 all with a 200m walk in between.

Splits:

1200s: 4:26, 4:29, 4:25, 4:27

800s: 2:55, 2:56, 2:53

400s: 1:21, 1:19

I then did a little cool down. Total Workout 60:00, 7.75 miles, Avg pace 7:45

I am starting to enjoy these more creative track workouts. They're kind of fun and I feel good when I'm done.

Happy Thanksgiving everyone. I'm taking the kids, mine and my nieces on a hike tomorrow. That will be it for exercising. Then I'll go long on Fri to burn all those extra calories.

Hiked a few miles with the kids. I had to carry my youngest much of the way. That's gotta count for something.

I got out and did my long run today since I figured I was well carb loaded after a a little too much stuffing and pie yesterday. I set out to run an out and back 15 mile run. I decided to take it easy on the way out and then try and run a negative split on the way back. The one catch: a 300 foot drop in elevation on the way out and therefore a 300 foot increase in elevation on the way back.

I ran easy out and turned around at 59:07. I picked it up on the way back and did the second 7 1/2 in 56:39 for a total 15 mile run in 1:55:46, avg pace 7:43.