A Busy Week, But Still Time For Training

Even though I've been crazy busy with work, I still got in all of my runs this week. Making a commitment to myself and to training, inspires me to wake early, sometimes as early as 4am, to get my runs in. I won't lie, sometimes this is a huge struggle, but I never regret it after I've finished. Here's a summary of this week's runs.

Wednesday
Mileage: 4.00
Time/Pace: 32:41/8:09
Avg HR/Max HR: 145/161
Elevation: 322ft

Thursday (8x800 speed work)
Mileage:8.67
Time/Pace: 1:12:05/8:19
800 Splits: 3:32, 3:32, 3:29, 3:31, 3:31, 3:29, 3:31, 3:30
Avg HR: Max HR: 146/183
Elevation: 266ft

Saturday
Mileage: 22.00
Time/Pace: 3:32:41/9:40
Avg HR/Max HR: 138/151
Elevation: 138ft

Sunday
Mileage: 4.00
Time/Pace: 32:34/8:08
Avg HR/Max HR: 141/154
Elevation: 0 ft

4 Mile Run

Slight change of plans today. I was going to run a 5K tonight, but it was pretty humid and I thought maybe I'd better just hold off. Feeling guilty, I did get in 4 miles later in the evening as the sun was setting. T-10 days until Rochester....

Mileage: 4.00
Time/Pace: 33:32/8:23
Splits: 8:32, 8:29, 8:29, 8:00
Elevation Gain: 76 ft
Avg HR: 138
T/W: 81/hazy, humid

4 Mile Run

Ugh...very low energy. I did have two wisdom teeth ripped visciously out of my skull yesterday and took some Tylenol 3 w/codeine. Wonder if that had anything to do with it? Or, maybe the mouth bleed.

Mileage: 4.00
Time/Pace: 33:35/8:23
Avg HR: 151
T/W: 76/sunny

Vacation. Good for the Mind, Bad for the Running.

Didn't get in as much running as I had intended to as I missed my long run (20 miles). I did get in my speed work on Monday and a 4 mile run on Tuesday (both on the hotel treadmill.) Vacation also tends to destroy any attempt to eat healthy. I really tried, but gave up hope about halfway through the week. (Amusement park hotdogs are just too enjoyable.)

Yasso 9x800 (Monday)
Mileage: 8.72
Time/Pace: 1:17:55/8:56
Avg HR: 142
800 Splits: 3:49, 3:46, 3:46, 3:42, 3:43, 3:44, 3:41, 3:45, 3:42

4 Mile Run (Tuesday)
Mileage: 4.00
Time/Pace: 34:36/8:38
Splits: 8:43, 8:40, 8:41, 8:31
Avg HR: 128

Race tomorrow....

4 and Change

Scheduled 4 miles today, but got in a bit extra on tired legs.

Mileage: 4.57
Time/Pace: 40.12/8:47
Splits: 8:53, 8:54, 8:53, 8:46, last .57 4:45 (8:17 pace)
Avg HR: forgot monitor
T/W: 63, sunny

4 Miles and Tired Legs

Woke up this morning and my legs felt pretty tired from yesterday's workout. Still did the run at pace, so no worries.

Mileage: 4.00
Time/Pace: 35:22/8:50
Splits:8:52, 8:54, 8:53, 8:47
Avg HR:149
T/W: 70/sunny

Look Mom! No Socks!!

That's right! No socks. Why? Well, yesterday I purchased a pair of triathlon shoes (pictured) and I guess the deal is you don't wear socks because of the swim and a quicker transition. Also, the don't have any ties, just a pull string to tighten up, if neccessary. I'm not quite ready for a tri yet, but I am doing a duathlon this weekend, so I felt as though I should give these a shot.

The plan today was to run 2, bike 20, run 2 to simulate a duathlon. The transition setup wasn't the best, I had to walk through the hotel lobby to the back where I put my bike and then back out. Didn't do too bad though.

Here's the stats:

Run 1
Mileage: 2.02
Time/Pace: 17:26/8:38
Avg HR: 140

T1: 1:02

Bike
Mileage: 20.03
Time/Av Sp/Top Sp: 59:44/20.1/34.4
Avg HR: 146

T2: :58

Run 2
Mileage: 2.00
Time/Pace: 15:50/7:55
Avg HR: 155

Whew! Pretty pleased with this overall. Running and biking without socks wasn't too bad. The shoes are pretty comfortable, I wonder how they will hold up over a longer run.

4 Mile Run

Mileage: 4.00
Time/Pace: 35:35/8:53
Splits: 8:53, 9:00, 8:51, 8:50
Avg HR: 139
T/W: 61, sunny

Ever been asked by someone on the street if you have a smoke while your running? As of today, I have.

On the Road Again...

After my 16 day, post-marathon lay off, I'm finally back at it. What a great feeling to be running again. I went out for an easy 4 miles, but it definitely was a bit harder than I was hoping for. Decent humidity and a warm afternoon added a bit of stress, but not too much. All in all, glad to be back at it.

I also did P90X Yoga, which is an 1:30 bear of a balance/stretching/core workout. It's pretty tough.

Mileage: 4.00
Time/Pace: 36:06/9:01
Avg HR: 159
T/W: 79/sun, breezy, humid

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

Friday & Saturday

Body has recovered nicely from the 20 mile run on Saturday. Only slight soreness yesterday and nothing really today. Feeling good, running strong.

Friday:
Mileage: 5.00
Time/Pace: 46:00/9:12

Saturday:
Mileage: 4.00
Time/Pace: 37:37/9:24

Excited About Racing

Tomorrow I am running in the Penguin Run, my first race since the Turkey Trot. I'm pretty excited to get back out there with other runners. I'm hoping to get under 23:00, but am feeling a bit unsure about this. Weight loss isn't happening as fast as I'd like. For the most part, my eating habits have been more focused. I guess, I'll just need to work harder, run faster, and stay focused. Today was an easy 4 mile run on the treadmill. It is nice to say that, "easy", as I can remember beginning in April and barely sustaining a 3 mile run.

Mileage: 4.00
Time/Pace: 37:10/9:18
Avg HR: 143
Incline: 1.0

Watching Myself Run

Have you ever had the fortunate (or unfortunate) opportunity to watch yourself run? During the week I get to use the Y where I work, and the treadmills are against the window. At night, all you can see is your own reflection, how exciting. I noticed that my right foot flares out a little bit as it lifts off the ground. I don't know if this is a problem, but just something I noticed. Also, I tend to weave quite a bit. Hmmm....

Mileage: 4.00
Time/Pace: 37:48/9:27
Avg HR: 143
Elevation: 1.0

Looking Back, Looking Ahead...

With every new year we look back at what we've done and look ahead to what we want to accomplish. I made a huge change and commitment in my life in 2009, running. I had always enjoyed it, I ran a bit in grade school and on and off in my adult life, but never anything like this, until April.

I remember how difficult it was at the beginning to put in 3 miles and now I am routinely peeling off 6 mile runs with relative ease. My body craves getting out for it's daily run. I take great pride in what I've done so far and yet have so many more goals in mind. Before I get to those, let recap my top five runs of the year.

5) 14 Mile Run (12/20/09): After struggling with a 12 mile and 14 mile run in consecutive weeks I had a minor breakthrough by running this 14 mile training run in a 9:31 pace.

4) Chestnut Ridge Challenge (10/31/09): Definitely a tough test of my training to this point. It was a pretty miserable day, but I felt as though I had a great run and really tested my endurance.

3) Muddy Trail Run at Chestnut Ridge (10/23/09): This 6 mile run was anything but ordinary. I bought a pair of trail shoes and immediately tested them at Chestnut Ridge. Ankle deep mud, some rain and hills, a truly enjoyable run, and maybe a future inspiration for some trail races?!?

2) Lindsey's Legacy 5K (11/14/09): This was a year of PR's, mostly because I haven't run much prior to 2009. Each race was a new goal and I was most pleased with this one, 23:00. I'm looking ahead to next year to set this even lower!

1) Rochester Half Marathon (9/13/09): A year ago I would have thought you were crazy if you told me that I'd run in a half marathon. This was definitely the highlight of my running year; racing in my hometown and seeing family members at the finish as excited as me.

Onto 2010 goals:

1) Run a marathon. I have my first in my sights on 3/21 in Virginia Beach. Hopefully this will only be the first of many.

2) Run an ultra. If the marathon goes well, I intend on running at the ultra distance. A logical start to this would be the BPAC 6-Hour Ultra in April. 3.5 mile loop may get boring, but I am very familiar with the area and won't get in too much trouble physically.

3) Get a bike! I'm looking to get a bike this spring and add it to my cross training regiment. If all goes well I may be able to.....

4) Compete in a duathlon (maybe even a tri?!?)

5) Run 1500 miles. Shouldn't be a problem if I stay healthy.

6) Get weight down to 180. Diet will probably be the most helpful here.

7) Run a sub 7 minute mile in 5K. That's a 21:42 5K.

Whew...seems like a lot, but I get more committed and motivated everyday.

Today's run.

Mileage: 4.00
Time/Pace: 37:44/9:26
Avg HR: 151
T/W: 26 (13WC)/ Cloudy

Thanks to all of you out there that read my ramblings and I look forward to chatting with you more and following your successes.

Running with Energy

I've been full of energy all week. It has been making my runs even more delightful than usual. I had quite the spring in my step, isn't running awesome?!?!

Mileage: 4.00
Time/Pace: 34:01/8:30
Avg HR: 160

Food Check: Going well, slight weak moment yesterday...pounded down some Chinese...but then I ran 6 miles, so probably a wash. I am not tracking formally, just focusing on eating good wholesome foods. The scale awaits....come on fatty you can do it!

Because It's There

Several times a week, my travels take me through south Binghamton on Morgan St and Park Ave. Basically, from Binghamton, travelling south towards the PA border, it's one steady climb to the top of the hill. I have often thought about what it would be like to run or bike up it. Today, I stopped thinking about it and just gave it a shot. With a scheduled six-miler, I figured I get about 2 miles or so of climbing. It was a punishing run, but it felt good. I have done quite a bit of reading about trail runs and ultras and it seems the big test in all of these events (other than the distance) is the climbing. I do one day think I may be able to compete in one of these events, so why not give my body a nice little climb? I wasn't really focused on time, just tried to climb for as long as possible. The downhill was quite enjoyable.

Mileage:6.00
Time/Pace: 1:02:35/10:25
Avg HR: 154
Elevation Gain: 1001 ft

Tuesday's Run:

Mileage: 4.00
Time/Pace: 36:08/9:02
Avg HR: 160

Sweetheart, I Have a New Girlfriend!

Dear Wife,

I'm sorry I have to tell you this, but I have a new girlfriend. This doesn't mean we can't be together anymore, it just means that I will be spending more time with my new friend. She has nice lumps, fantastic humps and curves in all the right places. Though it looks like she has been with many before me, when I am with her, I feel like I am the only one. Sure, the path will sometimes get rocky, or seem like I'm climbing a never ending mountain, but she always seems to let me down easy. I think we are meant for each other...her name is Chenango Valley State Park.

I know, I'm a dork, but what else is this outlet for if not creativity. This is quite a fascinating place to do some good trail work. It is a bit rocky, so the going was slow. For the first time in quite awhile, I also didn't run with my IPod. It just didn't seem right to run in such a beautiful place and tune out the natural sounds.

Mileage: 4.00

Time/Pace: 45:31/11:22

Avg HR: 146

Tonight I will hit the gym for some core work and a swim.

Flip Flop

I switched this weekends runs, 10 yesterday and 4 today. Both went well. It feels so go to be able to do a 10 mile run and actually function in society afterwards. I remember the first time I ran 7 miles. The rest of the day was pretty much shot. I couldn't move, eat and even had a hard time sleeping. Not so anymore, I am looking forward to increasing my mileage over the next two months, before I begin my marathon training.

Yesterday's Stats:

Mileage: 10.00
Time/Pace: 1:39:44/9:58
Avg HR: 156

Today:

Mileage: 4.00
Time/Pace: 36:48/9:12
Avg HR: 143

Otsiningo Park, Binghamton

I am working out of town, so I figured I'd try a new place to run. This was quite enjoyable. The park has a nice trail that runs along what I believe is the Chenango River. I took it nice and easy, not trying to break any records, just trying to keep my legs loose and enjoy my surroundings.

Mileage: 4.00
Time/Pace: 39:58/9:59
Avg Heart Rate: 147

Temp: 72
Weather: Sunny

For the Birds

I do love running in the rain, but come on, what's the deal? Where's the summer?!? The only company I had were some geese. (No biting this time!) Nice run today, regardless. Pain check...doing okay, nothing major to report. My shins seem to be holding up and tomorrow they will get some rest with a scheduled cross training day.

Mileage: 4.00

Time/Pace: 37:21/9:20
Avg Heart Rate: 151

Temp: 66
Weather: Rain