Tuesday, December 29, 2009

Oh, How I LOVE GU. Let Me Count the Ways...


I love thee for the depth and breadth and height of energy
My body can reach, when racing out of sight of my competitors.
For the ends of training and racing against the clock, and my age group.
I love thee to the energy levels you give for every day's training's
Most quiet needs of swimming, cycling or running, by sun or moon light.
I love thee freely in gel form, as I strive to perform my best;
I love thee purely in my water bottle as I compete.
I love thee with the passion put to use in my old gel flasks,
And with my childhood's faith that you make me faster.
I love thee with a love I seemed to lose with my long runs.
I love thee with the breath between swim strokes, Smiling cyclists I pass,
And my silent tears as I left it all on the run, all my life!
And, if God choose;
I shall but love thee better after a race, win or lose.

Saturday, December 26, 2009

New Years Resolution - New Training Goals Ahead

Jordan and I are finishing up a 10 day trip that started in Houston, then went to Dallas, and now has us flying back to Atlanta. It has been a quick trip to see family and friends and it has made me appreciate the good health and wonderful lives we have both been blessed with.

As the new year approaches, I am thinking of all the training and racing goals I had planned for in 2009. Most of them were thwarted by our busy lives with work and getting married. At the time, I found myself trying to make up for those missed goals by over training or racing when I just wasn't ready. Consequently I ended up hurting myself more than helping due to sickness and injury.

This year, I am still planning some aggressive goals. They will include things like healthy eating, consistent training, and well thought out races that make sense to do over the course of the year. I will likely do a marathon or two and getting back into triathlon racing is not out of the question.

One constant reminder will be that if things don't go as planned I should not freak out and try to make up for lost time. I love training and I love racing, but I also love just being healthy so if that is all I get out of this, I should still be thankful.

I will have my resolutions on this blog by the first day of the New Year. The plan will be set, and I'm looking forward to trying to follow that plan as closely as I can for health and happiness. And if by chance my resolutions fall apart, I'll remember to stay positive and not to freak out by training 2 or 3 times a day to make up for any perceived lost time!

Friday, December 11, 2009

A missed run in Boston

The weather in Boston was a chilly 20 degrees this morning with a wind chill of 7. I decided not to take to the streets since my colleagues and I spent a good bit of time in a pub last night. This trip was more for a celebration then really an opportunity to train in the cold weather but I do admit I feel like I missed out not running around the water this morning.

Not sure when I'm going to get back up to Boston. My Boston marathon qualifying time is now 3:15 since I'm a bit older then I was last year. So the marathon idea is still on. ING Georgia Marathon and then maybe another marathon in April. Good long runs would make for a great foundation for racing next season so the good out weighs the pain an suffering that will go into the training that will need to go into getting me ready for March 21st.

Looking forward to heading back to Atlanta and getting some miles in before Monday. Long slow miles will be the theme for a while. Might try getting some long distance swims in as well to keep the body healthy for next year.

Tuesday, November 10, 2009

How to make a come back after taking 1 month off

The past 5 weeks have been a mixture of pleasure and pain. The first two weeks I was under the weather, trying to kick a severe chest cold that had me bed ridden on the weekends and hacking a lung at work throughout the week. I then spent the next 2 weeks trying to fully recover before starting back into my workout routine. I am now rounding the 5th week and feel like a relapse is creeping back into my world. Not good.

My training had been solid for months prior to this set back. Now, I find myself wondering when and where to jump back into the workout routine. Do I start now, hoping that the itch in the back of my throat is just allergies, or do I wait it out and try to start back up in a week.

The big question is how far back does this set me back? I have heard that taking 1 week off you need 2 weeks to get back to where you were. If this is true I am about 9 weeks behind where I need to be, which sucks.

If anyone reads this and wants to share any ideas, feel free to send me a message by using my contact info at the top right of this blog. I could use some help!

Saturday, October 31, 2009

Monday, September 21, 2009

How to run hills in a race.

I have always dreaded hills. I started running when I lived in Baton Rouge, LA and continued while living in Houston, TX. One of the things that these two cities have in common besides humidity is that that neither of them have really huge hills. So, until moving to Atlanta, I haven't really had to deal with any large hills. Now that I am here and racing in this town, it is probably a good idea to get some hill training in so I don't suck wind during the races.

Today's workout was great. I warmed up with 1.5 miles which lead me directly to one of the crazy steep hills that surrounds where we live. After a quick stretch I ran 8 x 400 meters up the hill and cooled down by jogging back down. My pace up the hill was about 1:45 to 1:50. This was a tough workout and I was happy to see it end. One thing I didn't count on was that my cool down had a couple of steep hills. So, I added about another half mile of hills to that workout!

Next week I have more hill training. Those hills will be twice as long but less steep. How do you run hills in a race? You train on hills before the race. I guess it is that simple.

Saturday, September 19, 2009

Race Summary: Roswell Rise 'n Run 5k 2009

Today's race was one of the harder 5k races that I have run. The terrain was asphalt as well as crushed granite trails. One of the terrain surprises that I didn't expect was the woods. Exposed tree roots coupled with torrential rains do not make a good combination under the racing flats!

Overall this was a technical course. There were a half dozen switch backs on the granite crushed trails as well as a few 180 turns around cones during the neighborhood run portion of the race. I tip toed through the woods trying not to break my neck on the slippery tree roots that had been washed out due to the downpour of rain.

This was my first race in my the age group 35-39. The top finisher in my age group crossed the line in just over 18:00 minutes. My time as a little slower than that at 21:49, but I was happy with the finish. I took 3rd place in my age group and 11th overall. One thing I will not forget about this race is that 2nd place in my age group finished 2 seconds ahead of me. I had no idea that runner was in my age group. To be honest, he could have been 50 years old. That won't happen again!

Thursday, September 17, 2009

Upcoming Race: Roswell Rise 'n Run 5k

Race Route Link
It has been a couple of months since my last race and my training seems to be coming along well enough for me to try and give a good effort for this weekend's Roswell Rise 'n Run 5k.

On Monday I ran a relatively easy 5.5 mile run with 3.5 miles at 7:00/mile. This weekend's race will an interesting watermark to see where I am now with my training and where I will be by mid December.

My last 5k was back in January and my pace was 6:30 for that run. The race after that was a 4 miler and my pace was 6:48 for that race. I'm not looking to blow those race times away, but averaging faster than 6:30 would be cool.

I guess at this point my goal will be to finish sub 20:00 for this run. That means my pace should be lower than 6:25/mile. I've had a chance to check out the race route and it covers asphalt and crushed gravel which means it should be fast. There are a few 180 turns on the course but it does not look too technical.

I have a race day plan set up for pre-race warm up and cool down from the guy who built my training schedule. I'm looking forward to following his advice and trying to put as much effort into this run as I can.

I'm looking forward to following up this post in 2 days with my race results!

Thursday, September 10, 2009

Run Training Post: Building Sprint and Lactic Threshold

I DID NOT feel like running this morning but pulled myself out of bed and got to the gym at 5:15am to get started on some speed work on the treadmill. I started out at 8:30 per mile for my .5 warm-up then moved up to 7:30/mile for my main 4 mile set. During that set I did 5x200 meters at 6:00/mile with full recovery after each speed session.

I felt good but a little out of control. My turn over rate felt very fast in the new Newton shoes. A bit different from my old pair of shoes. I thought I might run through the front of the treadmill if I didn't back off the pace even when I was flying at 6:00 per mile.

By the end of the run I started to feel a little pain on the right forefoot pad just behind my toes. Not sure if this is from the new shoes but coincidentally the Newton lugs are right where the pain started to form. Now, sitting at my desk, I don't feel the pain so that is good news.

I will not wear the new shoes on my long run on Saturday. I might try to work them into my training and use them as a tool to keep me running from my mid/forefoot rather than the heal strike I've been crushing my body with.

As a side note, I'm having a little lower back pain. Not sure what that is all about but I will keep an eye on that too.

Training Summary
Distance: 5 miles
Time: 37:45 Minutes
Pace: 7:33 per mile

Sets
.5 mile Warm-Up
4 Miles at 7:30/mile
5x200 Meters at 6:00/mile
.5 mile cool down

Wednesday, September 9, 2009

How to Run to Build Endurance

Today I got out in my new Newton shoes for a little over 5 miles of rolling hills coupled with a nice easy pace. I'm trying to build endurance, so I'm not out to break any records and my pace states that loud and clear. My average per mile was at about 8:00 minutes throughout the run give or take a few seconds during uphills and downhills.

So I've read how to build endurance and everyone seems to have the same frame of mind in thinking that to build endurance, you need to put in the miles. Those miles should not be at your threshold. The opposite holds true too. You shouldn't walk or jog too slow (depending on your current level of endurance) because the gains you get won't be as beneficial as picking up the pace for a consistent amount of time throughout your workout.

I guess the moral of the building endurance story is to get out of bed and figure out a way to push just hard enough to get your heart rate pumping in the zone that will give you the most endurance gains. You increase your lungs functional capacity as the size and number of your blood vessels actually increase. That is pretty cool. That brings up your respiratory rate, lung capacity, and the size and strength of your heart increases so you can go longer before hitting the wall. Okay, and last bit of fact: You keep metabolizing carbs and fats which is good too.

Training Summary
Distance: 5.11 miles
Time: 41:01 minutes
Pace: 8:02 per mile
Average Heart Rate: 139 BPM

Tuesday, September 1, 2009

Run Training Post: Building My Run Endurance

I made it out at 5:30 this morning with more enthusiasm because it is one of the first Tuesday's I've had a scheduled run. Today would turn out to be a good day to shake out the cobwebs from yesterday's Tempo Threshold run.

I had a great run overall. The first mile was a little sluggish but I think that was because I had just jumped out of bed and needed the warm up. My last mile was around 7:50 and that included a long uphill effort. I didn't push to hard and I am happy with the result. Tomorrow I have a 5 mile easy run on a similar route. I'm just as enthusiastic about that run as I was today!

Training Summary
Distance: 4.2 Miles
Duration: 33:12 Minutes
Pace: 7:57 per mile
AVG HR: 132 (Easy Run Pace)

Monday, August 31, 2009

Run Training Post: Tempo Threshold Run

Today was one of the hardest days for me to get up and out of bed. I have a feeling that my Saturday night activities with friends took more out of me than I could tell as I recovered Sunday on the couch.

My alarm went off at 5:00am and I hit snooze. 9 minutes later it started blaring again and so I hit snooze. After another 9 minutes the madness started again and I turned the whole thing off and laid there until 5:30. I contemplated throwing the alarm clock across the room, but since I use my iPhone as my alarm, I decided against destroying my electronic portable telephone machine thingy.

I was searching for the motivation to get out of bed and nearly ditched my workout until realized if I didn't go at 5:30am, trying to get a treadmill after work to do my Tempo Threshold run would be nearly impossible. Plus the 20 minute limit they impose upon you on the Treadmill when the gym is packed totally messes with any good training you try to put in.

So after that 30 minute mental battle, I jumped out of bed and headed to the gym. The training run was great! I felt good as I warmed up and once I hit the tempo pace I honestly felt very comfortable. I ended up running at about 6:55 per mile for the 2.5 mile Tempo Threshold portion and thought I would be able to push it to 6:30/mile but I backed off and followed the training plan.

I am definitely starting to feel stronger as I come into my third week of focused, periodized run training. I plan on racing on 9/19 to get a gauge for where my pace is at in the 5k.

Between now and then I am going to come up with a goal time that I think I can hit. I think I would be happy with anything between 19:20 and 19:59.

Training Summary
Distance: 4.5 Miles
Time: 34:45
Pace: 7:43 (total set)
Tempo Threshold Pace: 2.5 miles @ 6:55/mile

Saturday, August 29, 2009

Run Training Post: Long Run Done Easy

Had a great long run today. I did this same hill run route on 8/8/09. Last run was 2 minutes slower and my heart rate was 4 beats faster. That doesn't mean much but I'm hoping my training is starting to add more fuel to my tank.

This route started with a hill and ended with a hill and had a few hills tucked in between. The pace felt good and I could have pushed the pace without too much difficulty but I started to feel the hills towards the end of the run so I'm glad I kept the pace steady and slow.

Run Summary
Distance: 7.2 Miles
Time: 59:04
Pace: 8:10/Mile
AVG HR: 140 BPM

Thursday, August 27, 2009

Run Training Post: Tempo Threshold

Great training run today at 5:00am. Did this one on the Treadmill. I have not made it to the high school track to do my speed work so the treadmill has been a good second option. Felt strong with good fast leg turnover. Had a little twinge in the back of my right leg that I will keep an eye on. Nothing too big now. Looking forward to my rest day though!

  • 1mi WU @8:30/mi
  • 1mi T @6:58/mi
  • 2.5mi E @8:00/mi with 3/400m @ 6:00/mi with 400m recovery
  • .5mi CD @8:30/mi

Run Summary
Distance: 6.5 Miles
Time: 50:29
Pace: 7:46/Mile
AVG HR: 135 BPM

Wednesday, August 26, 2009

Run Training Post: Building Endurance with EZ Runs

Over 2 minutes faster than my last 5 mile run last week. HR 1 beat faster on average. Felt great through the whole run. Got out on the run at 5:30am. Weather has been great this early in the morning. Speed work tomorrow! Kept my run very easy today so I don't put two hard workouts together in a row.

Run Summary:
Distance: 5.1 Miles
Time: 40:53
Pace: 8:00/Mile
AVG HR: 138 BPM

Monday, August 24, 2009

Run Training Post: Tempo Threshold Run

Today was another Tempo Threshold training run. I am starting to enjoy these fast paced runs. The training plan has my distance increasing over the next couple of months. Today's tempo distance was only 2 miles, but it felt good keeping the pace at 6:58 per mile for those quick 2 miles. My warm up and cool down mileage was much slower at about 8:15 - 8:30 per mile. I stretched after the run and massaged my calves, IT Bands, and Achilles to keep any possible plantar pain away.

Training Summary
Distance: 4 Miles
Time: 31:00
Pace: 7:45/Mile
AVG HR: 127 BPM

Saturday, August 22, 2009

Run Training Post: Easy Distance Run

Great training run today. I have not done many long runs in the recent past so anything over 5 miles seems to be a "long run". I made sure to keep the pace steady and easy through the distance run. Felt good over the distance and probably could have doubled the distance at that pace.

I need to remind myself that as I get more serious about training, I don't want to lose focus on what my goals are. Building endurance right now is important. Speed too, but the more endurance I'm able to build up the easier it will be to keep the pace high for a longer amount of time when it counts.

Training Summary
Distance: 6 Miles
Time: 49:01
Pace: 8:07/Mile
AVG HR: 140 BPM

Monday, August 17, 2009

First Day of my New 5k Run Training Program

Today is the first day of my new 5k run training program. For months I have been toying with the idea of having a personalized run training program created and I finally found a runner who not only knows how to put together a plan but he's also a totally freakishly fast athlete who competes at levels any every day Age Grouper like me dreams of being.

The cool thing about this plan is that it is a periodization based plan that takes me from week to week to the end of the year. I will race 3 times between now and then with the final race being one where I will go for a Personal Record. If I can PR under 19:00 minutes that will be the first "official" finish I have at that pace. Any 5k finish at 18:59 or faster will do!

So, I'm on the hunt for a PR race between now and the end of the year. I will then take some time to relax and regroup before getting faster next year. Maybe 18:30 or better!

Workout Summary
Week 1 - Base
1 Mile Warm-Up at 8:15/mile
1.5 Miles at 6:58/mile - Tempo Threshold
1 Mile Cool Down at 8:15/Mile

Sunday, August 9, 2009

Atlanta Hill Run - 300 Feet Altitude Gain / Loss

One of the great things I've discovered about running around Atlanta is that the altitude changes are very unassuming. Yesterday's run was a little over 7 miles (7.25 miles based on Map My Run) of rolling hills. Those 7.25 miles had about 300 feet of positive and negative altitude changes. I was able to keep my pace steady, slow, and EZ. My heart rate averaged 144 bpm even with all the undulation so I would call that an EZ run.

These days, I consider anything over 7 miles to be a long run. Couple those miles with hills at every turn and you've got a great workout. I will probably run the same route next weekend. I saw a couple of other side streets that had some good long slow inclines. Depending on how I feel, I might turn those 7.25 miles into 9 or 10!

View Interactive Map on MapMyRun.com

Friday, July 31, 2009

Online Training Logs - Which One Should I Use?

So today I am scouring the web and looking for feedback from YOU on Online Training Logs that will have the most "bang for the buck", or those that are completely free and have a huge variety of features. Here are a few that I have seen and liked the most

1) Beginner Triathlete (free or pay)
2) Buckeye Outdoor (free)
3) Active Trainer (free)



Features
Now as far as functionality, I'm looking for a few things. Graphs are important because I like to visualize my training, plus graphs are just cool. In addition, I'm thinking the option to post workouts to twitter is kind of cool too.

Public access is also good so I can have someone check out my progress without having to log into my account. Options for swimming, cycling, and running is also a must. If there is one out there that can break up multiple workouts into Tempo Runs, Long Runs, Intervals, etc... that would be good to.

The ability to embed workouts, graphs, etc... into your blog is also of importance so you can spread the word on how bad ass you are.

If anyone knows of good sites out there that are not listed above, or if you are using the sites listed above and you like them or hate them ... I want to know!

Send me a message by using the contact info at the top of this blog!

Tuesday, July 28, 2009

Finally... A Morning Run then Double Espresso!

My morning runs have been pretty much non-existent these days, not to mention my daily runs. However, this morning I pulled myself from the clutches of the bed, laced up my shoes, and head out at 5:30am for a pretty good run.

I had forgotten how dark it is here in Atlanta. There aren't too many street lights and even fewer cars so the darkness is near black with shadows cast from the moonlight if you're lucky enough to have a clear sky.

This morning was relatively clear, with a good moon overhead so I could see enough to make my way down the deserted streets.

My day has been amazing since that run. It started off with a great double espresso and egg sandwich. Plus, my energy level has been off the charts (and it is usually pretty HIGH).

I'm sure my coworkers wish I wouldn't take to the streets again tomorrow morning, but I don't think I can help myself!

Saturday, July 11, 2009

Tour de France Cyclists who Twitter

This is a growing list of Tour de France cyclists, teams, and commentators who twitter. I'm following them as they make their way through the Tour and it's been pretty entertaining so far.

If you're just interested in following a couple of them, I would suggest the American riders. They all seem to be active with their Tweets and they usually send pictures from team meetings, meals, and other escapades they go through throughout the week before and after each stage.

Let me know if you have any others I can add to this list!


Commentators
Craig Hummer
Bob Roll
Phil Liggett
Paul Sherwen


Teams and Cyclist Tweets


Cervelo Test Team - Cervelo Test Team
Carlos Sastre
Brett Lancaster

Silence-Lotto
Cadel Evans
Charles Wegelius

Astana - Astana
Johan Bruyneel
Viatcheslav Ekimov
Lance Armstrong
Levi Leipheimer

Team Saxo Bank
Andy Schleck
Kurt-Asle Arvesen

Rabobank - Rabobank
Laurens ten Dam

Garmin - Slipstream - Garmin - Slipstream
Jonathan Vaughters
Christian Vande Velde
Danny Pate
Bradley Wiggins
David Zabriskie

Team Columbia - HTC - Team Columbia - HTC
George Hincapie
Mark Renshaw
Michael Rogers

Team Quick Step - Quick Step
Steven De Jongh

Team Skil-Shimano
Fumiyuki Beppu
Koen de Kort
Piet Rooijakkers

Other Teams
AG2R La Mondiale
Liquigas
Fran├žaise Des Jeux
Caisse d'Epargne
Cofidis, Le Credit En Ligne
Lampre - N.G.C.
BBox Bouygues Telecom
Euskaltel - Euskadi
Team Katusha
Agritubel
Team Milram


Thanks to @dannyhsu for starting this list.

Monday, July 6, 2009

Rest Day = More Tour de France Time!

I had a run planned for today but our weekend in Destin, FL ended up taking more out of me than I thought. I had two great runs by the coast, so thankfully my fatigue is not all party induced. However, there were some late nights that took their toll on my early morning runs.

So, today I'm calling an audible and taking a rest day. Yes, I'll get up early in the morning and get some sort of run in at the break of dawn in the pitch black morning. Until then, I plan on getting some serious Tour de France time in!

Friday, July 3, 2009

3 Mile Easy Run in Sandestin with Route Map

Today in Destin we woke up to beautiful weather. Last night's storm passed through and we were happy to see not one single cloud in the sky. I woke up at 6am thinking I would get in my run but my friend said he wanted to come along for the run so I hit snooze and we ended up heading out at 8am for what turned out to be a nice 3 mile out and back run.

Our pace was a comfortable one, and true to form, I ended up talking all the way through the run which can be a bit annoying to someone who is running and can't reply because they are sucking wind. Our run wasn't hard enough to destroy either one of us so the conversation was not entirely one sided.

Tomorrow it looks like I will be heading out on my morning run on my own. Will probably get a 10k run in, in honor of the Peachtree 10k that I will be missing for the second year in a row. I think I will try to make it next year, especially if it happens to be the last year we are in Atlanta.

View Interactive Map on MapMyRun.com

Wednesday, July 1, 2009

Twitter Motivation for My Morning Run

Today I finally pulled myself out of bed and went for a run before work. It almost didn't happen. 5am and the alarm sounded, so of course I turned the alarm off and went back to bed.

Five minutes later I grabbed my iPhone and read a tweet from a really fast runner I recently met and that gave me the motivation I needed to pull myself up from the pillow and lace up the shoes. I guess it is true that motivation comes in many forms. I would have to say that this is the first time I've seen it come in the form of a twitter post.

Monday, June 29, 2009

Monday is for Running EZ

Today I put together a new training plan with the help of Runners World's training coach. I think it turned out pretty well. I low-balled the mileage and pace to make sure I wouldn't blow myself up the first week and what their system came up with looked pretty comfortable.

I'm looking forward to putting in some speed work too! Today, however, is an EZ 4 miles. I'm looking forward to that too.

Sunday, June 28, 2009

Runners Running in the Heat

As runners we tend to run whenever we have a chance to get outdoors. Today, like many days this summer, I had a good 5 mile run in the 95 degree weather. I ended up losing about 4lbs of water weight (give or take a pound). It was pretty brutal but a great run nonetheless. Looking forward to more of that in the coming weeks.

<--Me, 4 pounds lighter. Time to eat.

Thursday, June 25, 2009

Do I want or NEED a running coach?

I've been toying around with the idea that I, for some insane reason, need a running coach. Maybe someone who can point me in the right direction to get some personal records on distances from the 5k to 1/2 Marathon as well as some Sprint and 1/2 Ironman advice.

I'm trying to think of why I'm so bent on getting a coach. Perhaps it is because I want to be quicker, faster and stronger as an athlete. Or, maybe its just the fact that I'm jumping up to the 35-39 age group in 12 days and there is some sort of clock ticking in the back of my head telling me this is the time to build speed so I can keep up with those 30 and 40 somethings.

So I'm 34 now and hopefully will have at least another 34 years of running ahead of me. At any rate, I guess I'm on the market for a coach until someone (like myself) convinces me I don't need one. Until then... I'm on the hunt.

Monday, June 22, 2009

When in Doubt... Run Hills

I have been wondering about my race results last Saturday morning. The pace was a little slower than I had hoped even though I nailed the middle of where my goal pace was set.

That 6:45/mile pace got me thinking about my speed and if I might have slowed down due to taking a number of weeks (months) off consistent training. So, I decided to put a nice little run together that involved a pretty good incline that would last almost a mile.

It is at times like these that challenging yourself can help your psyche. I figured, if I can run strong through this training run, then things probably aren't as bad as I think. Thankfully I powered through the hill in the 90 degree weather. It was a good idea and helped to reset my mindset on my current fitness level.

Time to start training. Seriously.

Saturday, June 20, 2009

Magnolia Run for Epilepsy 4 Miler - Race Result

Today's race was a lot of fun. Having a race that is right outside your front door, literally, is tough to beat. The race started at 7:30am but the heat felt more like noon. The route was a bit more hilly than I expected and it took more out of my legs than I wanted.

I ended up averaging about 6:45 per mile which was a good steady pace without pushing it too hard. Somehow I managed to pull 3rd place in my age group. This race marks my last race as an age grouper in 30-34.

Looking forward to next month's race!

Thursday, June 18, 2009

Magnolia Run for Epilepsy 4 Mile Race Route

Monday, June 15, 2009

Polar HR Monitor RS200sd - On Going Review

I have been using the Polar HR RS200sd (red with foot pod) for the past couple of years. I like it... a lot. The battery on the chest strap died recently and the watch battery is about out so I bought a new one (black instead of red).

I've had a few runs with the new watch and I'm just not sold on it like I was the previous watch I wore for many training runs and races. I'm thinking the calibration is off, but how much difference can the standard 1.000 and my old calibration 1.010 really make?

I don't want to obsess about this, but I can't help it. I ran a little over 5 miles this afternoon after work and felt like I was at about 7:30/mile pace. Not too tough, but not too slow either. However, the watch was about 15 to sometimes 30 seconds off that pace. Not a big confidence booster.

So, Wednesday night I am going to be manually calibrating to see if there is any difference. I hope to come back with a better feeling than I have now.

Sunday, June 14, 2009

Rest Day Swimming Laps

I wasn't in the mood to do much today. My plan was to get another 1000yds in as a warm up and then a 5 mile run but I was thinking a day off of running would do me some good.

So, instead of mashing together another brick workout I opted for the swim and scratched the run hoping my legs would be fresh for a good hard run on Monday after work. I finished up the swim and felt refreshed. I guess, on occasion, a good rest day can be made better with a quick dip in the pool.

Tuesday, June 9, 2009

Running by Feel and not Heart Rate

I took to the trail again tonight after work with a plan of not taking the pace too hard. Last night my run was slow and steady and about 30 seconds slower than my slow EZ pace, so I was hoping I would be able to take the pace down to normal levels without bringing back the soreness from the kickboxing class that keeps lingering around.

My first mile was just over 7:30 which is a tad too fast so I dropped it down to 7:45 and eased off the pace as the 5 mile run came to an end. I averaged about 7:50 per mile which is just about where I wanted to be. The most important thing is that I felt great and the run was very smooth.

I finally feel like I am shaking off the cobwebs that have built up over the past few weeks of me not training. If I can keep this up I will be in good form for the 5k races that will pop up towards the end of the summer!

Hey! Want to hear more? Follow me on twitter @ontherunblog or by clicking this link... http://twitter/ontherunblog


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Running on Sore Legs - Good or Bad ???

Sore legs. We all get them. The question is, do you train when you have them? I do. I don't go all out, but I try to put in a few miles at an easy pace (maybe 30+ seconds slower than my normal training pace) just to keep moving.

For example, I went to kickboxing for the first time with my wife and thought I would need to be put in traction by Monday morning. So, Monday after work I plowed through just over 5 miles at 8:20/mile pace which is about 30 seconds off my normal EZ training pace.

Today, I have little or no soreness. Pretty cool. I'm curious if anyone else runs on sore legs to work out the kinks. I've read that some do and some don't for various reasons but I think the Good outweighs the Bad as long as the pain is just pain and not injury.

I'm heading out for another run today, but it will be after about 1 mile in the pool so that should warm me up pretty good!


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Monday, June 8, 2009

Running Slow Easy Pace to Beat Sore Legs

I am still feeling the lingering soreness from the kickboxing on Saturday morning. I am going to head out on my run today and try to keep my pace over 8:00 per mile. I am thinking that about 30 seconds slower than my regular EZ pace will help shake out my legs.

So, if you are sore and are thinking about running, just make sure your soreness is pain and not injury. If you are injured, find a doctor. If you are in pain due to soreness... lace up your shoes and go run already!

I'll report more on this tomorrow.

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Sunday, June 7, 2009

Check out Racevine to Plan Your Next Race

Today, as I sat down to put together my workout schedule for the next 3 months I got a message on twitter from Racevine.com. I had not been to the site so I thought I would stop by to see if it might help me put together a race schedule with my training plan.

This site is one of the easiest race sites I have ever seen. I use active.com pretty regularly as well as a few other sites when I couldn't find what I needed, but I think the developers at Racevine took the right approach in simplicity of design as well as ease of use.

I logged on with my netbook which has a 10.1 inch screen and was able to quickly find a ton of useful race information without a bunch of useless links or other junk to get in the way. If you're like me, then you don't want to be bothered by useless information when you are looking for a quick answer and Racevine kept my searches clear of the madness that you sometimes get from those other sites.

Although I am a new user to this site, I would definitely recommend giving it a shot to see if you might be able to find your next race with it.

www.racevine.com


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Saturday, June 6, 2009

Kickboxing Cross Training

Today I took my first kickboxing class with Jordan and her friends. This was one of the hardest workouts I have done in a long time and I was happy to see it come to an end.

The hour long workout was a nice wake-up call that I need to mix up my workouts a bit to be a more well rounded athlete rather than a runner. I have a feeling I am going to be a little sore after the total butt kicking that I received from that training class. It was definitely worth it.




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Friday, June 5, 2009

Planning a Rest Day

Most of the workout plans that I have created in the past have had a rest day scheduled for Fridays. This is usually because a long run or bike ride is planned on the weekends. Since I haven't been doing much of either these days I decided to go ahead and take a rest day before the kickboxing class tomorrow.

Sometimes, doing the things you're familiar with can trick your mind into thinking something big is waiting for you on the other side of that rest day. I am hoping the time off will help me not only survive the kickboxing class, but will also help me stay strong throughout.

After I get through the weekend I will probably put together another training plan for the summer. Morning workouts will beat the heat this season. Now I just need to find a way to motivate myself to get up before work and make it happen!


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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...