Adding Some Strength Training

I followed today's easy 7 miles with some good old fashioned P90X Arms and Shoulders. I've laid off the strength training for some time, but I know it is a good thing to get back into. The plan as of right now is 1 upper body strength day per week and 3 core workouts.

Mileage: 7.00
Time/Pace: 55:06/7:52
Avg HR/Max HR: 140/153

Two for Saturday

Double workout today.

Bike: Steady 40min ride 75-80% MHR, 95rpm
Actual: 40:00, 76.5% (ok!), 96rpm

Totals
Mileage: 14.07
Time/Avg Sp/Max Sp: 52:01/16.2/21.2
Avg HR/Max HR: 137/150
Avg RPM/Max RPM: 92/102

Run: 16 Mile Long Run, goal pace 9:21/mile
Indoor Track

Mileage: 16.00
Time/Pace: 2:19:31/8:43
Avg HR/Max HR: 141/199 (only briefly)

I won't be running the Penguin Run tomorrow. I've decided that anything below 20 is just too cold for me to race in. Am I a wimp?

Two Speed Workouts

I started off the day with a 4 mile tempo run at 5:30am at the gym. Goal pace was 6:45/mile.

Mileage: 6.00
Time/Pace: 45:16/7:32
Tempo Splits: 6:43, 6:45, 6:43, 6:37
Avg HR/Max HR: 149/166

Finished off the day with some power intervals on the bike. 4x4min @ 85-90% MHR 70rpm. Didn't quite get to the prescribed HR. Good leg burn though. Got a pretty fierce calf cramp after the last interval.

Mileage: 10.31
Time/Av Sp/Max Sp: 40:01/15.5/24.2
Avg HR/Max HR: 137/159

Interval 1: 147 Avg HR (78%) /153 Max HR (81%)/ 71rpm
2: 148 (79%)/156 (83%)/71
3: 148 (79%)/157 (84%)/71
4: 149 (79%)/158 (84%)/71

Prefontaine

I woke up early this morning got on the treadmill and began my 20 mile long run. Treadmill runs are dreadful, long runs are daunting, put them together; a seemingly intolerable 3 hrs.

Luckily, for me I have a DVR player in the workout room and lots of movie channels to record from. Today's choice was Prefontaine. I was a bit skeptical about watching this at first as I didn't know much about him. However, for the next 90+ minutes I wasn't thinking about anything, but this incredible story.

Now, for those of you that don't know anything about him, he was quite a remarkable runner (giant understatement), whose life and running career was cut short by a car accident. I know that I will never get a sniff at the Olympics, I won't break any world records, I won't inspire thousands of people around the world, but I can strive to run with the heart and desire that "Pre" ran with. When my legs or feet begin to ache and I want to give up, I can think about how he ran through and set a PR in the 5000m with a bloody foot held together by 14 stitches.

Needless to say, my 20 miles wasn't nearly as mind numbing as I had set it up to be.

Mileage: 20.00
Time/Pace: 3:01:30/9:03

Go, Pre, Go!

Long Ride

Back on the bike trainer. Today's goal 65 minutes, 95rpm, 70-75% MHR.

Actual for target time: 96rpm, 136bpm (72%)

Totals
Mileage: 18.91
Time/Avg Sp/Max Sp: 1:15:03/15.1/20.2
Avg Hr/Max HR: 133/143
Avg RPM/Max RPM: 94/103

5x1 Mile Intervals

I've added 1 mile repeats to my workouts. I am trying to use different interval lengths to keep things fresh and to work on different aspects of my running development.

Today's goal was 5-1mile repeats at 6:45, with .5 rests in between.

Splits: 6:43, 6:42, 6:43, 6:43, 6:42

Totals
Mileage: 9.50
Time/Pace: 1:11:59/7:34
Avg HR/Max HR: 149/161

Steady Ride

2nd workout of the day, this time on the bike trainer.

Today's bike workout goal was a 40 minute steady ride, 75-80%MHR (141-150bpm), 95rpm.

I averaged 144bpm and 96rpm.

Totals
Mileage: 13.69
Time/Avg Sp/Max Sp: 52:01/51.9/21.4
Avg HR/Max HR: 139/160

Tempo Run

Felt super good today. I was shooting for a 7:10 pace for 3 miles, but wound up running the miles at 6:51, 6:50 and 6:47. I am going to add a mile to my tempo run next week and lower the target pace even further. Gotta get faster, you know?!?

Totals
Mileage: 5.00
Time/Pace: 37:28/7:29
Avg HR/Max HR: 151/173

8x800

Getting in some speed work today...goal 8 x 800 at a 3:20 pace.

Splits: 3:15, 3:14, 3:14, 3:16, 3:14, 3:17, 3:16, 3:17

I felt pretty strong throughout this run.

Totals (on indoor track)
Mileage: 9.00
Time/Pace: 1:09:39/7:44
Avg HR/Max HR: 152/165

Intensive Endurance Ride

Today's training ride called for the following:

20min @ 80% of Max HR
10min @ 85% of Max HR
5min @ 90% of Max HR

I had no problems getting to 80% for the first 20 minutes. However, the highest I could get my heartrate while maintaining 95rpms was 155bpm or 82%. MY legs were on fire and I could not go any stronger.

Ugh, I'm pretty weak on the bike right now.

Mileage: 14.77
Time/Avg Sp/Max Sp: 50:00/17.7/26.0
Avg HR/Max HR: 138/155

Split Long Run

Today, I chose to split my 20 mile long run into two sessions, more out of necessity, due to work. Both on treadmill.

1st 10 Miles (AM)
Time/Pace: 1:30:55/9:05
Avg HR/Max HR: 139/191

2nd 10 Miles (PM)
Time/Pace: 1:29:15/8:55
Avg HR/Max HR: 133/157

Power Intervals

Today's bike workout: 3x4min at 70rpm, target HR 85-90% (161-169). I had a difficult time reaching the target HR, even in the lowest gear, but I still got a really nice burn in my legs. Hurt so good and feels so good to be done!

Mileage: 8.94
Time/Av Sp/Max Sp: 35:06/15.3/28.8
Avg HR/Max HR: 136/161

Interval 1: Avg HR 149/Max HR 159/ 72rpm
Interval 2: 148/156/70
Interval 3: 149/159/68

Bike Training Week 2

Did my long ride last night. I've discovered that not only is riding on a trainer boring, but I also produce a ridiculous amount of sweat. Nice!

Target: 60min @ 70-75% HR (132-141), 95 RPM

Mileage: 19.19
Time/Avg Sp/Max Sp: 1:10:01/16.4/22.4
Avg HR/Max HR: 133/143

For Target: 60:00, 138BPM, 97RPM

A 52 Mile Week

Rewind my life 2 years ago, I was over 240lbs. I would have contemplated running 2 miles, and yet today, I finished a 52 mile week. There is certainly nothing special about me as a runner. All it takes is determination and the unwillingness to give up when it gets tough and hurts. To celebrate I have a reduced week of only 38 miles.

Mileage: 16.00
Time/Pace: 2:26:37/9:09
Avg HR/Max HR: 134/189

A side note about my heartrate. I notice that at the beginning of each run my heartrate spikes to near 100% for a few minutes before settling. I don't know if this is actually happening or if it is a bug in my HR monitor.

Back in the Saddle

I missed my scheduled training ride on Thursday because of an usually sore behind. My hind quarters feeling much recovered today, I got on the bike for some interval work. I had scheduled 3x8 minutes at 86-88% HR (161-166), but I only did two intervals.

In short I struggled. I found it really difficult to get into the target HR without my legs feeling like they were on fire. Maybe that's the point. Or, more likely, I'm out of bike shape. Either way, it was a pretty intense workout, even though I shorted it. I did run a 5K today too, so....

Also, for whatever reason, my Garmin didn't calculate my distance, so I had to do it the old fashioned way (using Xcel of course!)

Total Mileage: 9.38
Time/Avg Sp/Max Sp: 35:00/16.1/23.3
Avg HR/Max HR: 138/161

Interval 1: 2.63 miles/Avg HR 156/ Max HR 160/Avg Sp 19.9
Interval 2: 2.47/154/161/18.6

More bike tomorrow, butt willing.

Snowball Run 5K

Just as advertised! SNOWBALL RUN...more like "Snowball, slip, slide try to keep your feet under you, as the wind and snow pummels your face, 5K Run". Sounds like fun doesn't it. I had no illusions of setting any personal best today. This was actually my first outdoor run since NYE, so I was looking forward to it. Brrrrrrrrrrrrr....

Mileage: 3.09
Time/Pace:25:32/8:15
Avg Hr/Max HR: 187/214
Elevation: 7ft
T/W: 25 (WC13), snow, wind

Is it spring yet?

10x400

So, instead of a bike ride, I did my interval run a day early. Goal today was 10 repeats of 400m at a 6:00/mile pace. First 4 repeats weren't too tough, 5-8 felt really hard, and 9-10, I recovered nicely, probably because I knew I was near the end.

Mileage: 7.00
Time/Pace: 54:29/7:47
Split Paces: 6:14, 5:52, 5:58, 5:59, 6:02, 5:57, 5:59, 5:59, 6:00, 5:56
Avg HR/Max HR: 151/170

Sore Ass

The alarm DID go off this morning. Progress! Or so I thought. Today I had scheduled some interval work on the bike. For those of you who ride on a regular basis comfort in the saddle is always something we are working on improving; shorts, chamois, creme, saddles, etc. Sometimes it just takes some getting used to. After my 70 minute ride on Tuesday, I definitely had some discomfort, as to be expected, but didn't think much of it. This morning, as I began my ride, I experienced tremendous soreness, to the point that I could not sit more than a minute and a half before having to get out of the saddle. Needless to say today's ride is going to have to be postponed until I can sit comfortably.

Finishing Up

I was able to get in the other 13 I missed this morning on the treadmill.

Mileage: 13.00
Time/Pace: 1:52:36/8:39
Avg HR/Max HR: 140/177

What the F!?!?

Last I laid out my clothes, was in bed by 10 in anticipation of getting up at 5am for a 20 mile run. I set two alarms, one for 5am one for 5:15 to make sure I didn't miss it. Needless to say I was horrified to roll over at 7am. I lept out of bed and did get 7 miles in before I had to bail for work. Very incovenient! Thirteen more on the schedule for tonight. Oh and a new alarm clock I guess.

Mileage (on treadmill): 7.00
Time/Pace: 1:01:51/8:50
Avg HR/Max HR: 139/146

Let the Cycling Begin

Yesterday I started my training for cycling, to add to my running training. I am following the Training for Time Trials program. I am part of a weekly time trial race series and I feel as though this will also lend itself well to duathlons.

My workout consisted of a warm up and then a long ride of 50 miles keeping my heartrate at 75% of max (141bpm).

Totals (on bike trainer)

Mileage: 17.70
Time/Avg Sp/ Max Sp: 1:05:04/16.3/22.0
Avg HR/Max HR: 138/147

Still Inside

Chilling weather and a lingering cold has kept me inside for running this week. This is definitely mind-numbing, but better than nothing. Today was 6 miles on the treadmill. The gym was jamming with people; all of those New Year's resolutions in full effect. Sadly, these numbers will dwindle considerably in the next month. The only thing good about that is parking is easier.

Mileage: 6.00
Time/Pace: 47:52/7:58
Avg HR/Max HR: 141/174

Squeaky Wheels

My legs felt like the title sounds, weak and squeaky. The last thing I felt like doing was going for a run. After lounging until about 2:30, I dragged my wife and I to the gym and we got after it. The first mile was very creaky, my muscles and joints moaning and groaning with each step. However, I loosened up quicker than I thought I would and successfully completed my tempo run (goal pace 7:12).

Mileage: 5.00
Time/Pace: 39:49/7:58
Tempo Splits: 7:07, 7:09, 7:03
Avg HR/Max HR: 142/159

Well short of my mileage goals this week, but I am back in the groove, I think. Feeling better too.

Horse Pills and 160 Laps

I'm not off to a terribly great start. I got sick back in mid-December, thought I had it beat, but it came back with a vengence last week. I sucked it up, went to the doctor and rewarded with a bottle of these giant pills to combat my diagnosed sinus infection.

Today, feeling better, I decided to get at least my long run in. Not wanting to go outside in this frigid weather, I opted for the indoor track at my gym. At 8 laps per mile, I wound up doing a mere 160 laps (2o miles.) Slightly less mind numbing than the treadmill, but a necessary evil.

Mileage: 20.00
Time/Pace: 3:07:22/9:22
Avg HR/Max HR: 142/158

2011 Goals

1) Sub 19 Minute 5K: Last year, I broke 22, 21, and 20 minutes. I have actually become somewhat competitive in some of the smaller races and now I am focused on becoming even more competitive.

2) Boston Marathon Qualifying Time (3:10): 7:10 mile pace! Yikes!! My best is 3:37, I need to shave about 1:10/mile off.

3) Run an Ultra: BPAC 6-hr, Mind the Ducks 12-hr, who knows, maybe even the Summer Beast of Burden 100-miler or 24-hr.

4) Run 2011 Miles (fitting don't you think): Why? Why not?!? As long as I stay injury free this should be achievable. I have become much more sensible with my mileage increase, I've only increased 5% week over week and am scaling it down even further to 2% once I hit the 50 mile per week mark.

5) Purchase Race Wheels for Bike: This is a simple practice in saving and economics.

6) Compete in a Triathlon: Splish, splash. The swim scares me.

7) Win a Duathlon: I'm close, very close.

2010: Year In Review

2010 brought a number of firsts for me; my first marathon, duathlon, tri-bike. Here's the highlights of the best and worst of the year.

Bottom 5 of 2010:

5) Caroler 5K: 12/18, 21:57. I big step back from where I had been and a fitting end to a less than stellar week of running (see #3).

4) Turkey Trot: Never performing well in this race, I thought I was primed for a great finish. I felt as though I was fully recovered from the Philadelphia Marathon 4 days before, but my body let me know about halfway through that I was still recovering and I had to back off. 38:31 8K.

3) A Scary 18 Miles: 12/16. This seemingly routine long run was anything but, as I struggled against the elements, my body and mind. I came as close to breaking during this run as I had anytime previously.

2) Wilson Duathlon: 7/31. I had been on cloud nine, with the purchase of my bike and discovery of duathlons. I mistakenly thought I could hop right into a race, directly off of vacation, where I ate like crap and didn't do much training. I a race I could have won, I finished a dismal 7th, giving up 4 places in the final run.

1) Prolonged Injury: Primarily due to overtraining, I suffered various leg ailments throughout April and May, limiting my running and ultimately causing me to miss my mileage goals and my first ultra.


Top 5 of 2010:

5) New Bike: I had my eyes on this bike for almost a year and in June I finally got it, a bright shiny new Cervelo P2. It's sleek, fast and dead sexy!

4) 1st Marathon: Virginia Beach, March 21st. Two years ago, I would have never imagined running anything close to this. I trained hard throughout the winter and was hobbled and humbled, but did cross the line. Success!

3) Sub-20 Minute 5K: 11/13, Lindsey's Legacy, 19:46. I felt fantastic coming around the final corner and seeing 19:30 on the clock, knowing that I was going to make it. On to sub-19!!

2) 1st Duathlon: Quakerman 6/27. This was an awesome experience and has created somewhat of a multisport monster. It is also a very humbling experience, the second run is brutal.

1) Weight to 180lbs. Running and biking has been my answer to becoming a "normal" weight again. I had been overweight for years, for no good reason, other than laziness.

Up next, 2011 goals.