Friday, January 20, 2017

01/20/2017 Friday Fun, A fast, Fartlek 5 mile run

It has been a busy week, and knowing I am a little low on fitness this week, I wanted to make today hurt.  Sometimes, I feel a little sadistic work makes up for too many days off.  

Today, I ran a 5 mile fartlek run.  It worked out the following way.  I ran a warm up mile in about 8:21.  I then Fartlek ran the next 3.25 miles.  This means that I ran my regualr pace primarily and threw in some 200 meter surges every once in awhile.  I decided that for the final 1200 meters or so, I would go all out and try to finish with a fast final mile.  It hurt, but I was happy when I heard the 5 mile ding and I saw that my final mile split was about 6:45.  That is a full 5 mile run in 37:11, and my fastest mile split in quite some time.  Having it be mile five was also a nice feeling.  

That gives me only 19 miles for the week, but I am happy to get some quality in this week, not just quantity.  Next week, more miles and at least 2 different HIIT workouts.

Thursday, January 19, 2017

01/19/2017 Today's run and continuing to drop lbs.

Well, I got to about 9 lbs. of weight loss since January 3rd and have leveled off a bit.  I am still eating healthy and will stay the course.  I haven't had any processed sugar, that I know of, but I have upped my hot tea consumption tremendously!  I also have not had a single piece of food after dinner since the 3rd of January, which is huge.  My projected goal, of between 140-145 lbs., is still a ways away.  I will get there though.

Today, I was coming off a forced day off yesterday because I just got too busy.  Because of this, I was itching to get a decent run in.  I did a strong, hilly run of 6 miles today in about 48 minutes and change.  My average mile pace was about 8:02.  During the run, it isn't as evident real time that I am getting more fit, but looking back on a run, seeing mile splits of 8:02, shows that my weight loss and exercise buildup, is getting me fit.  

Tuesday, January 17, 2017

01/17/2017 Wet workout and a new watch face, decisions made...

Today is a wet one.  I was forced to do my 8 miler is some strong rain, but having finished it, I feel satisfied.  I ran a strong pace of just over 8:00/mile and felt strong the entire way.  I focused on maintaining strength and consistency, even driving up the frequent hills.  I can feel the fit coming back to my body and I love it.

I have made a couple major running decisions this past week.  Here goes:

1.  First and most timely, I am back in it for the Franklin Lakes Triathlon Relay with my teammates.  After a strong 2nd the first year, a disappointing 4th last year (my fault), we will look to rebound and get back on the podium.  My basic plans for now until June 17th, run a lot of miles until April, then add punishing speed work for April and May.  Also, from now until June 17th, eat healthy.

2.  I am saying bye bye to the NYC marathon lottery, for now.  The lottery opens up in a couple days, and although it's like no other race, I cannot personally justify doing it again with race fees going up to an even more embarrassing level of nearly $300.  My plan is to find some other, local races that are cheaper.  Plus, I can still enjoy the marathon expo for free and get that experience as a runner/blogger.

I am finalizing my 2017 goal post so look for that soon!

Friday, January 13, 2017

01/13/2017 Today's HIIT

I contemplated a run today, for a 5th day in a row, knowing I have tomorrow and Sunday off.  However, I am trying to get fit, lose weight, and become a runner again.  Consequently, I thought it was in my best interest to get in some body weight exercise stuff to tune the whole body in.  Another workout is another workout, and I want to transform my whole body.  2017 is all about being in it to win it.  I know cross training is a part of that.

I warmed up with 5 minutes of jump rope.  I then proceeded to do 3 rounds of the following exercises, with virtually no rest between them, and only 30 seconds between rounds.

15 Push ups
10 Box jumps, 30 inches high
Farmers' walk
20 Crunches
10 Med ball slams, 12 lb.
20 Lunges
20 Russian twists
10 Squats

After the series, I then jumped rope for an additional 5 minutes.  My total workout ended up being 35 minutes.  It has been a successful week of working out, as well as eating right.  Next week, more miles, more working out, and maybe a little speed stuff, like 400 meter repeats.

Thursday, January 12, 2017

A cool, full body, CrossFit style workout, at home, little equipment

Check out this quick, 8 exercise routine you can do at home to get in a great workout.  Do it once through, or if you have time and want to kill it, work a couple times through.  Remember, virtually no rest between exercises and only about 30-60 between sets.  The video is great, and although maybe not executed with professional skill, it shows your basic form.  I would lose the dumbell and use a kettlebell, but whatever works for you!

01/12/2017 Negative split 5 miler

My splits for the 5 miles I ran today, taking into account that there are hills at various points of the run:

Mile 1-- 9:00
Mile 2-- 8:41
Mile 3-- 8:38
Mile 4-- 7:55
Mile 5-- 7:54


It is beneficial to run like this and my theme for a lot of my running this year will focus on this negative split, fast finish, progression run, whatever you want to call it.  Getting your legs to move when they are tired is an integral part of racing well.  Not only is it important physically for your muscles to be able to fire in this tired state, but mentally being able to reach down and hurt and still finish strong is possibly even more important.

I am 4 runs in this week and 20.5 miles in for the week.  Tomorrow, I will either run another 5 miler, easy, or I will cross train.  My body will decide that over the next 24 hours depending on how I feel.

Wednesday, January 11, 2017

01/11/2017 Modified run, Fast Finish 5 Miler

I ended up a little short on time today so I had to modify from the plan.  I had hoped to get in a run of around 7-8 miles, but my schedule wouldn't allow it.  In the past, when the motivation has been lower or lacking, I may have skipped the run altogether.  I'm not proud of that, but I'm being honest.

I am in a good place mentally and physically right now, progressing to what I want to be a strong 2017.  Because of this committed feeling, I simply changed my run to suit the day and headed out.  I decided on a 5 miler with a fast finish.  If you read any of my workouts, you know I like to do negative splits and fast finishes, progression runs so I can build for strong race finishes.  I ran my 5th mile in 7:35 today, and ended at about 41 minutes overall for the run.  A 5 mile pace of around 8:13ish.

Tomorrow, I was planning on doing some cross training and getting a break from running.  However, I think it's supposed to be like 60 degrees tomorrow, so I am not missing that.  Today it was 45 when I ran, it felt balmy compared to the last 2 days.