4 Mile Tempo

Hit the gym today for a 4 mile tempo run. Feeling a bit sluggish, could it be the pizza and wings I ate an hour before? Probably...I don't learn very quickly I guess...

Splits: 8:07, 8:03, 8:02, 8:00

Total
Mileage: 6.00
Time/Pace: 53:09/8:51
Avg HR: 154

Back at It

After a few days off, I'm back at it. I wasn't entirely inactive, but my eating habits were less than desirable. I guess vacation will do that to you. We spent a couple of days in NYC. The first day was 4.4 miles of walking and the second day was 6.9! Of course with all that walking I needed some "fuel". Nothing will get you from point to point like Crumbs Homemade cupcakes, Long Island bagels, street hot dogs and pretzels, a Katz pastrami sandwich, and believe me, I had it all and more!

But, now it's back to work....

Yesterday's Run

Mileage: 6.00
Time/Pace: 46:58/9:23
Avg HR: 153
T/W: 24 (17WC)/ Cloudy, wind

Ah, Lovely Rain in December

I think Mother Nature must be feeling bad about the horrible summer we had, so to make up for it, she decided today would be a good day for rain. I certainly don't mind it, I just find it ironic that the one time most people actually want snow it rains instead. The miles peeled off easy this morning and it was difficult to keep myself going at a 9:35 pace.

Mileage: 6.00
Time/Pace:56:50/9:28
Avg HR:147
T/W: 44, rain

X-Mas Day Run

No snow today...not good for all you "White Christmas" lovers, but great for a runner. Legs were feeling a bit sluggish, but I made it.

Mileage: 6.00
Time/Pace: 57:19/9:33
Avg HR: 154
Temp: 37 (WC 29)

Whoops

I ran at the gym on the treadmill today, but then accidentally deleted my stats from the Garmin, whoops! Oh well....

Bubblegum Factory?!?

I set out for my run this morning and I noticed a strong smell of bubble gum in the air. Is there a bubblegum factory in Binghamton? It was very strong and if I had to guess, I would say that it was Bazooka, original flavor. This took me back to the days of buying .05 pieces at the corner store, Now & Laters (we always pronouced them NounLaders) , Snap on Wrist Bracelets (yeah, I know) and Pop Rocks. Before I knew it, my run was done!

Mileage: 6.00
Time/Pace: 57:09/9:31
Avg HR: 151
Temp: 19 (WC 10)

Splits: 9:30, 9:30, 9:33, 9:32, 9:35, 9:27

A Minor Victory!

With another 14 miler scheduled and my recent failure at this distance, I was pretty anxious to get back out there and prove to myself that I can do it. Not only did I complete the distance, I was able to keep the pace that I was targeting.

Splits (9:35 goal): 9:22, 9:33, 9:34, 9:35, 9:34, 9:32, 9:29, 9:34, 9:34, 9:34, 9:32, 9:32, 9:29, 9:22

Now, I'm not saying it didn't hurt, because it did, but I was able to push through and stay strong throughout. I'll take it!

Mileage: 14.00
Time/Pace: 2:13:24/9:31
Avg HR: 155
Temp: 32 (WC 24), Sunny

More Footpodding

I really don't enjoy running on a treadmill as much as being outside, but it was just too damn cold yesterday. I did an easy 5 miles at the gym yesterday morning. Today, I did another bike workout. Tomorrow, I will attempt 14 miles again.

Mileage: 5.00
Time/Pace: 47:43/9:32
Avg HR: 142

FootPod and The Treadmill for a Tempo Run

I received my footpod for my Garmin GPS watch today and it was also very cold out. Perfect for some treadmill work. Pretty mild workout today, it felt much easier than running outdoors. Part of this could be due to the fact that I have been wearing 3 layers lately when running outside. Today's run on the treadmill was nothing more than a pair of running shorts and t-shirt. Either way, this was a much easier tempo run than I have experienced previously. The footpod is great so far.

The goal for today's run was 3 miles at an 8:04 pace, with a warm up and cool down mile. My splits were 8:02, 8:05, 8:04. It was a bit difficult to get the pace exactly right as I couldn't get the treadmill set at 8:04/mile. I had to adjust it up and down a bit, but I think I was close enough.

Mileage: 5.00
Time/Pace: 43:28/8:42
HR: 147

On the Bike

I am really enjoying this bike cross training routine I've begun. I did another workout with it today and found myself completing it much easier than last week. I am still two levels below the actual suggested level, so next week I plan on moving up. Speaking of bikes....I'm still contemplating a bike purchase. I think I've settled on the S-series that Cervelo offers, now its just a question of which one I can convince my wife to agree with (the S1 is about $2200 as opposed to the S3 which is $7100). In a word (or two) these bikes are DEAD SEXY!! See below....

A guy can dream.........

Sometimes It Just Goes So Easy

This running thing is weird. Two days after falling apart, I got out for a 5 miler and had a hard time going SLOW enough. Bizarre...

Mileage: 5.00
Time/Pace:47:33/9:30
Avg HR: 145
Temp: 34, Wintry Mix

Splits: 9:29, 9:28, 9:30, 9:34, 9:30

Ugh Part 2

These long runs are kicking my ass. I had a 14-miler on tap today. Admittedly, I was a bit skeptical due to my poor performance at 12 last week, but I gave it a shot anyway. I did eat today too, so I felt a bit more confident.

The First 9 miles peeled off without any issues: 9:35, 9:35, 9:36, 9:34, 9:37, 9:35, 9:39, 9:36, 9:30, and then I felt it come again, slowly, my muscles began to surrender...9:58, 11:06, 11:19, 10:54...

The wheels just came off again and I didn't quite get the 14th mile done.

Mileage: 13.33
Time/Pace: 2:14:02/10:03
Avg HR: 163
Temp: 36 (29 WC) Drizzle

I am pleased with running this distance, my longest at one time. I showed more endurance by not falling apart until later in the run. However, I'm disappointed to get so close to the end and not being able to finish. This is the first time I could not will myself to the end.

Bailing on Today's Run

I woke up with every intention of getting out for a run today. I was half dressed and then mistakenly checked the temperature, 19F, -1F Wind Chill. I was already cold getting ready, so I chickened out. I just got done reading Anton Krupicka's blog about running in the cold and now I just feel like a wimp. Oh well....there's always tomorrow.

I ordered a foot pod today, that will sync to my Garmin GPS watch and allow me to track my mileage while on a treadmill. I even paid the extra $20 for next day delivery. Have I become a slave to my gadgets?!?

1600x2

More speed work this morning...

I was a bit skeptical about running outside today because of the high winds. I wasn't sure how my gear was going to hold up. I was pleasantly surprised, I was warm the entire time and even though half of the time I was running into a strong head wind (gusts of 25 mph) I still successfully completed today's run.

Mile 1: 7:35
Mile 2: 7:34

Totals:

Mileage: 5.49
Time/Pace: 51:24/9:21
Avg HR: 154
Temp: 27 (19 wind chill)

More Cross Training

Today was my scheduled bike training (The Wall). Last week, I backed off the resistance based on my first experience with this training. It was a bit too easy so today I bumped it up to repeats of 6/12 resistance (eventually I should be doing 8/16). This was much more challenging, and my legs got a nice workout.

Tomorrow...some more speed work, can't wait...(ugh)...

Ah, That's Better!

Week Two of marathon training...much better today. No problems with keeping the 9:35 pace for 7 miles, perhaps a bit more erratic than I'd like, but altogether good. Splits: 9:24, 9:42, 9:20, 9:33, 9:31, 9:32, 9:34.

Mileage: 7.00
Time/Pace: 1:06:39/9:31
Avg HR: 160
Temp: 29

Ugh

As Sunday's long run approached I was feeling good. I had skipped a race I wanted to do, but made up for it with a run that I got through without any concerns. It was a bit colder do to the wind, but with my gear I was confident I'd be okay. So off I went....

Things started out fine. For this run I was going to maintain a 9:35 pace throughout. First four miles....no problem 9:35, 9:34, 9:36, 9:36, right on target. Then something happened...I slammed head first into the biggest wall I've ever experienced. Marathon runners talk about hitting this physical and mentalwall around mile 20. I haven't ran a marathon yet, but I bet this is exactly how it feels. My legs just quit on me, my body got tense and sore, my arms wouldn't swing. Still I pushed on. I thought about what was going on and couldn't figure it out at first. I put in a decent amount of miles so far this week, but had felt no extreme tiredness or soreness. Then I figured it out. It was about 2pm and I hadn't eaten a thing today. WHAT (?!?!)...you say, me not eat. I've talked at length about how food is center in my life, so for me to forget to eat is bizarre. Hey, it happens, I guess.

Equipped with only my Accelerade (which accounts for about 400 calories or so), I pressed on, each step harder then the next. For the next few miles, I struggle to keep my pace close to my target, but I was fading fast...9:41, 9:39, 9:44,10:26. I passed a shortcut back home and seriously considered throwing the towel in, but I didn't. I fought on, telling myself that if I can get through this, it will make me stronger (cue comments on how bad this is!) I did finally finish in what I call survival mode; just finish! The final 4 miles split out at 11:10, 11:47, 11:42, 11:43.

What lesson was learned? Fuel before a run!

Mileage: 12.00
Time/Pace: 2:04:19/10:21
Avg HR: 164
Temp: 34

My Garmin watch estimated that I burned 2215 calories, so I hopped on the scale just to see where I was. I couldn't believe my eyes 208.8! This is probably some negative reinforcement to not eat before I run and get the weight down, but how I felt I won't soon forget. It's now Tuesday, and my body is still achy, but I will press on...

Change of Plans

I decided to change my plans yesterday from running a 5K to doing an easy pace 6 miler. The biggest reason was that my schedule was thrown off a bit on Thursday pushing my tempo run back a day. I have a 12-miler scheduled for today and I didn't want to put 3 tougher workouts in a row.

Mileage: 6.00
Time/Pace: 57:27/9:34
Avg HR: 148
Temp: 34
Elevation Gain: 166

Running at home is very different than running during the week when I'm away. The lack of hills at home alone, makes for a totally different run. I actually found my self having to slow down to keep at the target pace. On tap today is a 12-miler at the same pace (9:35).

4 Mile Tempo Run

"In the 30 years I've been a runner, I've run more than 150,000 miles. Still, some of the hardest steps are those first few getting out of the door for daily runs."-Bill Rodgers

I had to DRRAAAAGGGGGGGGGGGGGGGGGGGGGGGG....my butt out of bed this morning for a run. I skipped it yesterday, so sleepy.....

I don't have much experience with this type of running, other than trying to maintain a fast pace in an actual race. The schedule called for about 6 miles total with 4 miles at an 8:08 pace. I decided to do this on a track nearby as this area is very hilly, and I know the focus is speed not elevation. Overall I feel pretty good about what I did. The last 1.5 miles were a bit of a struggle, but I made it.

Tempo Run:
Mileage: 4.00
Time/Pace: 32:31/8:08
Avg HR: 166
Temp: 31

Grand Total:
Mileage:6.30 (with warm up/cool down)
Time/Pace: 56:18/8:56

What's the Deal with Chinese Buffets?

I just can't understand the fascination with Chinese buffets or why I can't get enough of them. I walk in the door, practically salivating. Do I hit the appetizers first? Maybe some won ton soup and an egg roll or maybe skip that and get right to the General Tso's chicken, lo mien, fried rice, etc. The thing is I know that I'll feel like crap after I eat it, but I just can't help it. That first bite is practically heaven. Each bite after than gets less and less satisfying. First plate done, already feeling that churning in my stomach, I justify a second plate. I forgot the pepper chicken, dumplings and beef and broccoli, and besides, this IS a buffet and I need to get my money's worth. Sometimes, I even try for a third, real punishment! So obviously, I hit the buffet today and experienced all of this.

On the schedule today was my bike cross training, or what I have dubbed The Wall. If you recall the first time I tried this I failed, the resistance was intense. Tonight, I scaled back the resistance a bit to be able to make it through the 30 minute session. I made it through no problem might have been a bit too easy, next time I will bump it up a notch.

On The Prowl

You all know about my obsession with running gear and winter seems to be the perfect time to try out some new fun items. Today, was my first run with my Under Armour hood I bought, and let me tell you, very impressed! As you can see, I could hardly contain my excitement. I did crop this photo, by the way, due to the less than flattering, form fitting compression shirt. (I am a fat guy running, remember?)

Day One of my marathon training finished. A bit more challenging than I hoped for, but my energy was a bit down, due to less than a full night of rest. I did complete the 7 miles within the suggested time. Also, I fit in some core work. Tomorrow...The Wall (gulp).

Mileage: 7.00
Time/Pace: 1:07:02/9:34
Avg HR: 158
Elevation Gain: 620
Temp: 36

Off to watch National Lampoon's Christmas Vacation....it's on all week at 8pm on AMC!