Shake Out Run

Today was a nice easy 3 miles. Even better, it was outside! I hadn't been out since the Snowball 5K in January. I've been reluctant to go out in temps less than 25, and we haven't had too many days lately above this temp. Today, however, was another story, an almost balmy 32!

Mileage: 3.00
Time/Pace: 22:46/7:35
Avg HR/Max HR: 141/166

An Extra Run and Some New Gear

I wasn't planning on running today, but my wife wanted to, so I figured what the heck. I wanted to try out some new gear I got anyway, so this was a perfect time to do it.

First off, yesterday I purchased a pair of Zoot Active Compression Socks. At a price tag of $59.99, I was a bit apprehensive of getting these, but I have to say I liked using them. My legs felt quite envigorated the entire run (3 miles). They squeeze the lower leg very well and I felt my calves tingling (in a good way). They are foot specific, labeled L and R. The true test will be to see how they benefit me during longer runs.

I also purchased a new pair of shoes for my fall/early winter running, anticipating dirt roads, uneven surfaces and maybe some mud, and snow. I stepped a bit outside of the box with the Puma Night Fox. They are pretty plush as far as cushioning and I found the toe box a bit snug. It certainly wasn't annoying for the run, but a bit tighter than my last pair. Again, the true test will be in longer runs and terrain. On a positive note, they were only about $75, the cheapest pair of running shoes I've purchased in a while. I also have a pair of Saucony's for the winter, but I'll address those when I start using them.

My run today was just an easy 3 miles.

Mileage: 3.00

Time/Pace: 24:42/8:14

Avg HR/Max HR: 139/155

T/W: 55/sunny, wind

BBBBBBRRRRRR!!

It's cold! I can vaguely remember those frigid February mornings, when I'd get all layered up for an early morning run in 20 degree weather. I remember wish it was just 40, then a balmy day. Crawling out of bed this morning for a bone-chilling 40 degree run gave me a totally different perspective. What I considered "warm" in February is down right frigid in September. Time to pull out more cold gear.

Mileage: 3.00
Time/Pace: 25:22/8:27
Splits: 8:28, 8:29, 8:24
Elevation Gain: 50ft
Avg HR/Max HR: 136/155
T/W: 40, cold, clear

3.5 Mile Run

Mileage: 3.55
Time/Pace: 31:02/8:44
Splits:8:49, 8:48, 8:44, 4:39 (8:27 pace)
Avg HR: 138
T/W: 66, cloudy

3 Mile Run

Mileage: 3.00
Time/Pace: 26:15/8:45
Avg HR: 134
T/W: 61/cloudy, some wind

TIMBER!!!

That's right. Like a big ol' tree I fell. No big deal, more about that later. This morning I did my first brick workout. For those of you unfamiliar with this, basically it's one workout immediately followed by another workout, i.e. bike then run, swim then run, etc. Today I was going for a 60min bike followed by a 3 mile run. This was also a good opportunity to practice my transition for the upcoming duathlon and to try out some new gear (i.e. my recently purchased triathlon clothing). The triathlon clothing is a bit different than bike apparel. It still has pouches in the shirt, but the shorts have a much thinner pad that better facilitates running. I also got to use the multi-sport function on my Garmin watch for the first time, very cool. Can you say NERD ALERT!

So, the bike went well. I really didn't notice the minimal padding in the shorts. Close to the end, I came to an intersection with a stop light. I clipped out my right foot and left my left clipped. As I was standing there, I shifted my weight a bit and in slow motion fell over to the left. With my foot clipped in, I had nothing to stop my fall and I was on my side. Very Embarrassing! With no damage done (except to my ego) I stood up, dusted myself off and was back on my way. The motorists were sure to let me know that they had witnessed it all with a few toots of the horn and even a whoop!

Bike Totals
Mileage: 18.95
Time/Avg Sp/Top Sp: 59:55/19.0/38.9
Avg HR: 138

Transition: 1:27, a bit slower than I would have like, but not the ideal set up. I had to put my bike on top of my car and lock it.

The start of the run felt weird, but not horrible. My legs were definitely heavy, but I noticed my turn over seemed much faster. In fact, with a goal of 8:56/mile, I looked down after the 1st .25 and saw that I was at a much faster pace (8:20). As much as I tried I couldn't go much slower.

Run Totals:
Mileage: 3.00
Time/Pace: 25:26/8:28
Avg HR: 146
T/W: 55/sunny

All in all, a very fun workout!

3 Mile Run

Mileage: 3.00
Time/Pace: 26:50/8:57
Avg HR: 146
T/W: 48, sunny

Brrrr....cold....no issues

A Crazy Heartbeat and A Sticky Sweaty Tempo Run

Thursday was a bit scary. I set out to do what was to be a simple 3-mile run. A few steps into the second mile my heart started racing. It was a bit unnerving as my heart rate climbed to over 200BPM. What was even worse was that I was only doing a 9-minute pace and I just couldn't get it down. Weird, though this has happened once before (Turkey Trot 2009).

Mileage: 3.00
Time/Pace: 26:55/8:58
Avg HR: 176 (creepy!)

Today was hot and sweaty! No better time for a tempo run eh ? It's been awhile since I've done any type of speed work, so this was a bit tough. It was about 78, sunny and 90% humidity or so. 5 miles total with wu and cd. I was shooting for 3 miles at a 7:45 pace. I made it!

Mileage: 5.00 (with wu and cd)
Time/Pace: 44:32/8:54
Avg HR: 162 (Ah, much better)
Tempo Mile Splits (3): 7:43, 7:44, 7:46

PT, My Heart, Marathons, Etc

Over the past couple of weeks, I have talked with many people about completing my first marathon. Some people knew I was running it and asked me about it, for others it just came up in conversation. What I found most interesting about these conversations was how many people have no idea about how long a marathon actually is. Even before I ever dreamed of running one, I knew what the distance was. Let me give you an example, I was getting my hair cut, and after the typical "How's your day?", "Where do you work?", etc, the hair dresser/cutter (or whatever) and I began talking about fitness and the topic of running and my marathon came up. "Where did you run it?", etc, and then "Oh, do you do any around here, like the Turkey Trot." For those of you in the area the Turkey Trot is an 8K race on Thanksgiving. I guess I should be impressed that she could name any race, but I wasn't. I think I learned about marathon lengths in middle school, maybe even in phys. ed. Am I becoming a running snob? Anyway...she wasn't the only one, I think I had to explain the distance at least 4 times. Maybe I just shouldn't talk about it with anyone.

The week after the marathon, I had my physical. I have a family history of heart issues, so I got a EKG, which, of course, came out abnormal. Next a stress test and echo cardiogram. Apparently, I have a enlarged ventricle something or other, so I have to go back for a follow up. The doctor says its probably just a result of my increased exercise, but better safe than sorry.

I also started PT for my nagging hip injury. The therapist that worked with me was great! Basically, he thinks it a hip strength issue and gave me some strengthening exercises. Hopefully, that's all it is.

Oh, yeah...this week's workouts...

Monday
Mileage: 4.00
Time/Pace: 37:00/9:15
Avg HR: 148
Strength, Core

Tuesday:
30min Bike, 30min Aqua Jog
Core

Today:
Mileage: 3.00 (treadmill)
Time/Pace: 27:40/9:13

Ahhhhhh! Running Again!

After a long week of rest and recovery I got back out today. The week's rest was much needed for the body even though by Friday I was yearning for a run or some kind of activity. I spent the week really focusing on managing what I was putting in my mouth.

Weight loss logic is really pretty simple if you are dedicated to it. Studies show that a caloric deficiency of 3500/week would net you a 1 lb. per week weight loss. Using that as a model, use a combination of diet and exercise to cut 500 calories a day out of your diet to lose 1 lb a week. Because I've been frustrated with my weight plateau over the past couple of months, I decided to be a bit more aggressive, 2lbs/week or cutting/burning 7000 calories a week. Based on my current weight, I need 2500-2800 calories per day to sustain my current weight with no exercise. Therefore, I am trying to eliminate about 1000 calories/day from this and targeting 1800 calories/day.

Food consumption has always been an issue for me. I love to eat. I have a nice little app on my I-Phone called Lose It! which helps me to track my caloric intake. I can also enter my exercise, which in effect, gives me more calories to consume. Take today for instance...my base calories are 1800, but I've "earned" and extra 878 calories from my run and strength training that I've done today.

Over the past week, this strategy has been doing well for me. I started off last week at 206 and ended the week at 201. Nice loss and a bit of a break through. 199 here I come!

Today's Run:

Mileage: 3.00
Time/Pace: 26:59/8:59
Avg HR: 154
T/W: 41/cloudy

I was shooting for a 9:15 pace today, but my body felt so good and it was like trying to hold back a 150lb dog on a leash, chasing a rabbit. I just went with it. Tomorrow...Yasso 800's!

Week Summary

I've been struggling with a sore right hip and knee and so not much running at all this week.

Thursday: I did 30 minutes on the bike at level 10 setting, keeping RPM's above 100. I also began a strength training program, as I have been lacking this.

Friday: 60 min on bike, core work.

Saturday: 60 min on bike, core work.

Sunday: 3 mile run on treadmill 9:26 pace. This was a test to see how my body is healing. Hip still sore about 5 out of 10 as far as pain goes. I will wait another 3 days and run again.

In the meantime, I bought a aqua jogger. I plan on adding this to my workouts, hopefully I will be able to maintain my cardio-fitness throughout all of this. I bailed on the race I was looking at today, but I hope to get back out there this weekend for to Shamrock Run 8K.

Trot Plans

Here's my goal for tomorrow's Turkey Trot...38:10/7:41 pace. How will I get there....?

1) Get closer to the starting line. The last couple years have been a nightmare of weaving through people for the 1st mile.

2) Negative splits. Even though my last few races have been successful, I still feel tons of room for improvement. The key is not starting out too fast. I realize that I will still have to deal with the crowd no matter how close to the line a get, so I need to take this in to account. My split times will be (notice I say WILL!) 7:48, 7:48, 7:38, 7:28, 7:28.

3) Avoid overdressing. Because I like my gadgets and gear so much, I want to use them all of the time. In my last 5K I was dressed too warm and really suffered in the last half of the race. I have to tell myself it is good to be cold at the start of the race.

4) Make a Killer (!) race mix. I love my ipod, just got a new Ipod Shuffle. It's really nothing more than a flash drive, so light you don't even know it's there. I will sit down tonight and work out the perfect mix of inspirational tunes, to get me through the tough spots.

5) Have fun. I've really fallen in love with running this year and I can't say how much I enjoy being out on the road with other people that feel the same way.

Today's Run

Mileage: 3.00
Time/Pace: 26:17/8:46
Avg HR: 150
Temp: 44

Train Hard, Race Easy

Think about that...Train Hard, Race Easy. Makes total sense, not only in running, but also in life. I have embraced this saying lately. Prime example is this morning. I didn't get to bed last night until 1:30 and I have to be to work at 8. I woke up at 5:30am to get my run in. Old me would use this as a perfectly legitimate excuse to bail on a run today, and I would be justified. Why bail though? Why not use the less than ideal circumstances to push myself harder and longer; after all the theory suggests it will only make me stronger. So, I dragged myself out for a 3-miler. I'm glad I did!

Mileage: 3.00
Time/Pace: 25:27/8:29
Avg HR: 155

Sunday, I also ran 13 miles...here's the stats...

Mileage: 13.00
Time/Pace: 1:59:35/9:11
Avg HR: 149

This 13-miler was perhaps my most consistent run to date. I was aiming to keep consistent splits through out (target 9:15/mile). For the first 12, I ranged from 9:08 to 9:18. The last mile I kicked it up a notch and logged a 8:42. Very pleased with this run, my body is still aching though. More long runs in my future...

Open Mouth, Insert Food

I'm really bad at this whole food discipline thing. REALLY BAD! Work has been intense this week, so I justify what I eat. I'll say to myself "It's okay if you eat that donut, you are going to walking up and down hills all day." Last night, I visited my friends at McDonald's and had a double quarter pounder, large fries and a coke. I did leave off the pickles and that must count for something right?

I've been so disciplined with my running, why can't I do the same with my food?

Tuesday's Run:
Mileage:3.06
Time/Pace: 26:56/8:47
Avg HR: 146

Tonight's Run:
Mileage: 5.00
Time/Pace: 45:05/9:01
Avg HR: 148

Did I Just Do a BRICK?

Hmmm....I've been reading about BRICKS, a triathlon training technique where you do two of the three disciplines back to back. Today I ran 3 miles and then hopped in the pool and swam for .25 miles (18 lengths). It wasn't too bad, though my swimming is still pathetic. I guess I'll just have to keep at it.

Mileage: 3.00
Time/Pace: 27:39/9:13
Avg HR: 147

Only in PA

So, yeah! The picture says it all. I was driving in Wysox, PA yesterday and stumbled across this gem, I actually pulled into the parking lot to snap a memory. I just had to share this with all of you. Enjoy. Oh running...yeah...great run today, another cold one, but that made it more exhilarating. Binghamton is hilly, I've talked about that before, but I'm enjoying it. Hopefully, some of these hills will rub off on me and help me with those pesky race hills.

I also need to welcome some of my new followers. So...WELCOME! I hope you enjoy.

Mileage: 3.01
Time/Pace: 27:56/9:16
Avg HR: 157

Temp: 38
Weather: Cloudy

Hello Winter!

Today I stepped out for a run and wouldn't you know, it was 41 degrees! Nice! After a pretty lame summer, it appears winter is just around the corner. I still had an enjoyable run, but I was wearing a snow hat and gloves. Oh well....

Mileage: 6.00
Time/Pace: 1:01:42/10:17
Avg HR: 152

And for Tuesday's run...

Mileage: 3.00
Time/Pace: 28:05/9:22
Avg HR: 148

I skipped Wednesday, due to work so I will run Friday as well.

Holy Hills, Batman!

One thing about this area I'm working in now, it a much more hilly than home. Take today for instance. I left the hotel this morning, and ran around the neighborhood and immediately hit some hills the likes I've never dealt with. One hill in particular was just silly. I will now attempt some serious math to give you a better idea.

Gradient= Rise/Run

Rise
1100ft (top of hill) - 729 ft (ele. at bottom of hill) = 371 ft

Run
.81 mile (at top of hill) - .63 mile (at bottom of hill) = .18 mile

Gradient = 2061ft/mile

Ok, so what is the percentage gradient....do read on....isn't math fun!!

So first convert .18 miles to feet and that is...let's see....oh yeah...duh (!)...1478 ft...

Ok so then using Rise/Run....

371/1478 = 25% (Yikes!!)

Tough and something I haven't experienced before. I'll have to do more of this.

Mileage: 3.11
Time/Pace: 31:23/10:05
Avg Heart Rate: 140

Temp: 60
Weather: Sunny

On the Road Again

It feels good to run again! I haven't been running long (only seriously since about May), but the week layoff I took to help with my shins was tough. I have re-assessed my training to reduce further aggravation. Today felt great! A small tweak at the beginning, but other than that, nothing. I am icing as I write as a precaution.

Mileage: 3.00
Time/Pace: 27:31/9:10
Avg Heart Rate: 151

Temp: 63
Weather: Sunny

A Bit Achy

My shins are bothering me more today than over the past few weeks. It is a general soreness along the front, no really sharp pains. I have been consistently icing after each run. It is annoying more than anything else. I debated resting today, but since I was only going 3 miles I decided to suck it up and get out there.

Mileage: 3.00
Time/Pace: 26.42/8:54
Avg Heart Rate: 153

Temp: 66
Weather: Sunny