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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Thursday, June 4, 2009

Training Rain Delay Due to Lightening

I read online today that a kid was struck by lightening and killed yesterday at a soccer match. It rained today in Atlanta and brought with it a few bolts of lightening that I could see through my office window.

So, I decided not to run today.

Call it a rain delay. Plenty of time to train.



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Wednesday, June 3, 2009

Rest Days Sometimes Suck

I left work with the intention of getting out on the trail to run another 5 mile out and back route. Well, after the issue of my bloody pulp feet coupled with the soreness in my legs I decided to take a rest day and pick up my workout tomorrow.

This Saturday I have an interesting workout coming up. I am going to my wife's kickboxing class. I am going to try not to puke, faint, or die. Dying would be the worst case scenario, of course, but puking and/or fainting would suck too. Fainting into my pool of puke wouldn't be too cool either.

I really am looking forward to that workout, but I am already thinking that I might pull a hamstring or snap my quads in half from being stretched and or worked over by one of the regulars at the gym. It should be a good time, and thankfully there will be a couple of other guys there with me. Thankfully, their girlfriends are forcing them to go as well.

We will have our own special ass kicking session. It will suck, just like this rest day. If I wasn't on a rest day right now, I probably wouldn't be thinking about this. Instead, I would be thinking about the snake I saw a few days ago, or about my bloody, pulpy feet.

This rest day sucks. Looking forward to working out tomorrow. Maybe a 5am swim will snap me out of this funk.


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Tuesday, June 2, 2009

Running Until Your Feet Bleed

Today I decided to take a run after work. I laced up my shoes, strapped on the footpod and hit the trail. This is one of the first runs this season that I've gone without socks. By mid summer I'm usually 100% sock-less, just my feet touching my shoes touching the ground. Its a beautiful thing. That is, until my perfectly white shoes begin to turn red with the blood pouring from my feet. Not good.

So, about 3 miles into my run I began to feel a nice hole in my foot starting to grow larger with each step. The pain was minimal, but the agony on my brain was the issue. I kept thinking about how awful it was going to be to pull off my shoe to find a bloody pulp for a foot nestled within.

Mentally, I had to get past the fact that I still needed to run another 2.5 miles back to my car. It wasn't that hard. I just starting thinking about how painful it was going to be to get in the pool tomorrow for my swim workout and all my worries of the present situation went away.

Mind over matter. Sweaty, bloody, pulpy matter.


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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...