Friday, February 29, 2008

Leap Day - Rest Day with Guinness

Another Friday Night, another rest day. Tonight I had a couple of Guinness pints to close another good week of work. I am finished traveling for the next few weeks and will be able to finally give some consistent focus to my running.

Sunday is the Alpharetta 1/2 Marathon. My goal for that race is still undetermined. I would like to run it hard, but I don't think I am quite at 6:45/mile for 13.1 miles pace yet. Running with a pace group would be fun, but so would being a pacer for a pace group. I will have the plan put together by Sunday morning (hopefully).

Thursday, February 28, 2008

4 Treadmill Runs 2h 50m

Today was the forth day in a row that my run route took place on a
treadmill. I have been happy with the way my runs have turned out and I think I am going to try and put together a regular workout on the treadmill from now on. More to come on that later.


Run Summary
Route: Treadmill
Distance: 5.8 Miles
Time: 45 minutes
AVG HR: 145 BPM
Stretching: 10 Minutes

Supplements Taken Today:
Source of Life Protien Multi-vitamin Drink
Accellerade
Endurox-5

Wednesday, February 27, 2008

Just Another Treadmill

It was another strange day in Atlanta. It was cold and windy and I could not muster up the energy to fight the weather so I hit the treadmill... again.

Here is how it went down:

Run Summary
Location: Treadmill
Duration: 45 Minutes
Distance: 5.8 Miles
Pace: 7:45/Mile
AVG HR: 145/BPM

Sent Via Apple iPod Touch

Tuesday, February 26, 2008

Shocker: 5:30am Run in Chicago

This morning my wake-up call buzzed me at 5:00am. I sat in bed and contemplated going back to sleep, but that would mean either setting another wake-up call with the front desk, or figuring out how to use the alarm clock on the side of the hotel bed. After some deep thought I decided to pull myself together, head down to the fitness center, and get in a run.

I put in another 35 minutes which got me thinking about the many excuses why I haven't been able to do the same thing at home. My conclusion, it is easier to put off doing something when it is in your backyard. When you are in a strange place with not much to do besides hang out in doors... it make the decision process a little easier.

Waking up early and getting a run in feels freakin' great and always seems to open my mind for the rest of the day. I am less irritable, think more clearly, and can conceptualize more scenarios to be successful at work instead of being close minded or limited to my traditional SOPs.

So, the next time I tell myself it is too early to get up and run, I can use this trip as a reminder that its never too early or difficult to pull yourself out of bed (or off the couch) and head out for a run.

Run Summary
Route: Hotel Treadmill
Time: 35 Minutes
Distance: 4.5 Miles
Pace: 7:45/mile

Monday, February 25, 2008

Snow in Chicago - A Run Indoors

It is cold in Chicago. Much colder than I thought it would be and the six inches of snow helps solidify the fact that it is freakin' fridgid in this town. Luckily, I planned on running indoors at the hotel so it was easy to lace up the shoes and hop on the treadmill for 45 minutes.

I had a pretty good run. My legs have been stiff and a little sore since the race on Saturday. My work out yesterday also left my upper body a little more sore than I wanted to be. However, after a 5 minute warm up, I was able to put together a little workout with only minor hamstring issues.

Next Event
I also signed up for the Alpharetta 1/2 Marathon next weekend. Should be a good slow run. The key word is slow. I plan on putting together some solid base miles over the next few weeks and that includes the two 1/2 Marathons this month.

Training Advice
I have been listening to a couple of pod casts that relate to all things regarding running. I am addicted to listening to these pod casts and have gotten some good information from them. I recommend going to iTunes and checking these out. I will post some of my favorites at a later date.

Run Summary
Route: Hotel Treadmill
Time: 45 Minutes
Distance: 5.8 Miles
Pace: 7:45/mile

Sunday, February 24, 2008

Race Week: Alpharetta 1/2 Marathon

Today I thought I would try something a little different. Weight training and core exercises. The race yesterday has me feeling a little stiff so I figure a trip to the gym will loosen me up. Right?

Workout Summary - NO REST BETWEEN SETS
1) Dumbell Press x Dumbell Fly 1x10 of Each
2) Core Position: Plank - 1 Minute
3) Dumbell Press x Dumbell Fly 1x10 of Each
4) Core Position: Plank - 1 Minute
5) Dumbell Curl Alternating 1x10 on each arm
6) Core Position: Side Plank with twist
7) Dumbell Curl Alternating 1x10 on each arm
8) Core Position: Side Plank with twist
9) Dumbell Front Raise, Side Raise, Bent Over Raise 1x7 Each
10) 10 Push-Ups
11) Dumbell Front Raise, Side Raise, Bent Over Raise 1x7 Each
12) 10 Push-Ups
13) 15 yard heel toe walk x 2 front and back
14) 15 yard heel toe skip x 2 front and back
15) 15 yard double leg hop front, back, left, and right x2
16) 15 yard carioca
17) Single Leg 4 point hop x 4
18) 5 minute stretch

19) Pass-Out

Saturday, February 23, 2008

Race Day: Fellowship 5k 2008

Location: Roswell, GA
Time: 19:54
Pace: 6:24/Mile
Place: 1st (Age 30-34)
Place: 3rd Overall

Today's race was a GREAT idea. At first I was playing with the notion of not running, or actually running it at a pace that would adhere to the Sushi, Sake, and Ichiban pre-race meal I had last night. You see, the weather was cold (30s) with fog (AKA-Light Rain) and I was feeling more like a nice jog rather than leaving everything I had on the race course. Plus, the recent lack of training has plauged my mind with visions of cruising on my couch rather than my racing flats.

Thankfully, I opted for the racing flats and gave myself a goal. Run at 19:05, or if my pace was off due to the extra wasabi my body was trying to digest, come in under 20:00. My first mile came in at a blazing 5:52. That kind of pace was too much to hold on two for the remaining mileage so I backed it off to about 6:30/mile thinking that I would be able to maintain that pace and come in just under the 20:00 goal.

The course was hilly and I was happy to see the downhills. I have been taking advantage of running strong up hill efforts during my training runs and that is how I managed to keep up with the front two runners. I don't normally pick up the pace during the downhills but today I openend up my stride and kept the pace fast throughout. All in all, I felt strong during the race and was able to come in just under 20:00 at 19:54.

Race Results
1st Place in my age group (30-34) and 3rd Place Overall.
Racing today was a GREAT idea.

Added Bonus
The Race Director held a raffle to give away two round trip tickets to go anywhere Airtran will fly. By some stroke of Divine Intervention, I won! Again, racing today was a GREAT idea.

Running is a good thing!!!

Friday, February 22, 2008

Fellowship 5k Pre-Race Meal

Dinner with Jordan

Sushi: Tuna, Salmon, Salmon Eggs, Flying Fish Eggs, Scallops
Rolls: Spicy Dragon Roll
Sake: 2 Large Sake, 1 Small Sake
Beer: 1 Large Kirin Ichiban, 1 Small Kirin Ichiban

Kids, don't try this at home.

Thursday, February 21, 2008

Back in town. Straight to bed

After flying to Dallas on the 17th then back to ATL on the 18th and a tour of Florida starting with Jacksonville then to Tampa and Ft. Lauderdale and back to ATL the only thing I could think of was eating food and passing out.

Thankfully, Jordan was on the job. She cooked angel hair pasta with shrimp in a nice red sauce. I washed it down with a HUGE glass of milk and went straight to bed. That was a great night sleep. Back to work on Friday.

No rest for the seriously weary.

Wednesday, February 20, 2008

Weak Wednesday

Another day, another skipped run. This is beginning to become a regular thing for me. I'm still planning on running the Freedom 5k on Saturday, but the thought of actually putting any serious effort into the run is starting to become less and less of a reality.

So, I'm trying to regroup and figure out what the plan is going to be. I am thinking that the only thing to do will be to put in a few miles before the race and then finish up with a 3.1 mile cool down run with anyone who is on the run and wants to have a pace runner with them. That sounds like a good idea. Now, if it actually happens... we shall see.

Motivation to run has not been an issue in recent months. When I miss a run it has been due to work, friends, or family, not because I am not interested in getting out on the road. I need to keep reminding myself that I am still very interested in being successful out on the road, and having a good time. I think it will be easy to fall into a rut if I don't keep the reminders coming.

Running Reminder: I love Running

Tuesday, February 19, 2008

Tuesday in Jacksonville

Well, the plan was there... but it just lacked execution. I had every intention to carry out the run plan, but there were a few variables I did not add into the equation. First was the fact that I was in a city I had never been to before. Not typically a big deal, but I didn't have a guide and the directions I had to get to where I was going to run were written on a piece of yellow tablet paper. Not good.

Second, the road I was taking out to the beach where the run was to take place was bumper to bumper traffic and it was already 6:30pm. Coming from a place like Atlanta via Houston and Dallas... bumper to bumper traffic at 6:30pm is not a good sign.

Third, I had a back-up plan which was to get a run in at the Hotel Fitness Center however after a quick look at the facility I was weary about the treadmills' ability to run for 30 minutes much less at a pace I was looking for.

So, my run did not happen and the goal of running in four cities in four days has been crushed. I do think it was a good goal with good intentions. Because of this, I plan on putting together a much more strategic plan to do the same thing. Maybe 7 cities in 7 days. I'm sure I will come up with something.

Until then, the next goal is to get a run in Tampa, but if it doesn't happen. I'll pick up where I left off in Atlanta and run that Fellowship 5k with fresh legs.

Monday, February 18, 2008

High pace for a change of pace...

I am still in search of the perfect run. So, today I took to the same Crazy 8 or Figure 8 route I have been running, but this time I kept the pace quick. The weather was cool (40's) and I ended up outside after dark but the traffic flow was low and I didn't have any problem running through the streets of my neighborhood.

I took the hills in stride and made sure I kept my pace through the crest of the hill and out about 1.5 minutes past that. My HR remained steady throughout the efforts as well. I felt strong and was happy with the change picking up the pace created.

Tomorrow I am off to Jacksonville, FL. Then to Tampa, FL. After that, I will be in Ft. Lauderdale. My plan is to have at least 30 minutes to spare a run in each city. I will be blogging those runs and routes each day.

Run Summary
Route: Figure 8
Distance: 4 Miles
Pace: 7:15/mile
AVG HR: 135 bpm
MAX HR: 148 bpm

Sunday, February 17, 2008

Race Week - Fellowship 5k

This past week the weather dipped into the 30's so I decided to take my runs outside. Not my normal M.O., but the treadmill has finally started to wear on me. It is at times like these that I think running is less about the physical and more about the mental. Maybe 70/30 in favor of mental.

At times I feel like I can run twice as far as my scheduled workout, and that is normally when my mind is clear and my mental confidence is through the roof. Even if I am having a mentally cloudy moment, the first 1 to 3 miles can usually shake the cobwebs and bring back those feelings of mental euphoria.

This week I will be traveling to Florida for work. I was planning on getting in a good solid week of running, but I'm not sure if I will be able to keep to the schedule. There is also a race I was thinking of running. Something short and easy that will get me out of the house. I might run it as a pace runner for anyone I know who wants to run a PB. All I know is that clarity is going to be the theme of the week and I hope to keep to the plan.

Saturday, February 16, 2008

No long run - Jet Set Party

No long run today. I had to get the shots updated for our dog before boarding him with the kennel. I ran around town all morning trying to get him situated before our trip. Thankfully I started early enough to get it done.

I do not endorse Banfield Vets that are in conjunction with PetSmart, but they were able to get the vaccination shots done fast enough for us to hop on a plane for Dallas that afternoon. Good stuff.

Friday, February 15, 2008

Fried Day - Rest Day

By brain is cooked. It has been a long week with limited running and a ton of extra curricular activities. We are heading out for a beer or two and then it will be an early morning as we get ready for the quick 24 hour flight to Dallas for my dad's b-day. It's not really his b-day, but what better time to have a surprise party when there is no event to tie it to!

Thursday, February 14, 2008

Valentine's Day - No Run

No run today. I have learned that there are more important things than heading out for a few trivial miles when there is another person involved. This person just so happens to be my girlfriend, and the more important thing happens to be Valentine's Day. Rest day!

Wednesday, February 13, 2008

Third Day in the 30s

One more run in the cold. This makes it three in a row in the 30 degree night air. Still feeling good on the uphill efforts. I have not been pushing too much on these hills, but I think with time I will get stronger and faster because of them.

Right now the plan is to keep the hills in each run and make sure I push through each hill and keep my pace high (or steady) about 200 meters after the hill. This helped me in last year's Old Soldiers Day Race and it should pay off again if I can keep the intensity light with consistancy.

Run Summary
Route: Figure 8
Distance: 5 Miles
Pace: 7:45/mile
AVG HR: 131 bpm
MAX HR: 143 bpm

Tuesday, February 12, 2008

33 Degrees on Tuesday

Tuesday night was another cold one. I laced up the shoes and put on some long sleeves and running pants to brave the painfully cold weather. It was a good run, and I felt very strong on the hills. I am looking at new training plans to see if I can get some hill training added to my schedule on a more formal basis.

Run Summary
Route: Figure 8
Distance: 4 Miles
Pace: 7:45/mile
AVG HR: 138 bpm
MAX HR: 164 bpm

Monday, February 11, 2008

Mondays. 4 miles in the cold

Today's run was after work, in the dark, and in the cold. The weather has been changing from week to week and I am hopefull the sun will stay up later and later so I can get back into the running habit after work. So, what better way to get ready for those after work runs by throwing together a few miles in the cold dark night.

Run Summary
Route: Figure 8
Distance: 4 Miles
Pace: 7:45/mile
AVG HR: 132 bpm
MAX HR: 144 bpm

Morning Run

Got out this morning, again, for a morning run through the hills. They are not as daunting as they were when we first moved to the hill cou...