Wednesday, March 1, 2017

03/01/2017 Soggy 6 miler with hills

The weather is going to run the gamut this week it seems.  Monday and Tuesday were low 50's and sunny, mild.  Today, the temps are in the 60's, but it is basically pouring out.  Tomorrow and Friday, the temps will fall constantly and bottom out in the low 30's on Friday with a chance of some light snow.  Jesus, global warming freak out at it's finest this week?  

At least, so far, I have gotten in some good work.  Including the 6 miler I just finished up, I am at 20 miles for the week.  I should be at 25-30 by Friday, plus a body weight workout.

Today's run, I just went out and ran 6 miles for a comfortable run with a couple strong hills in the middle.  I ran about 8:09/mile pace, finishing up a few ticks under 49 minutes.  With two climbs of between .6 and .9 miles in the middle, I am satisfied with that work.

Tomorrow, I am toying with whether or not to run a Fartlek 5 miler or get in a couple mile repeats or 400 meter repeats.  I will get back to you.

Tuesday, February 28, 2017

02/28/2017 Goodbye February, ran you out

At low 50's and sunny today, it was a perfect long run kinda day.  I planned and ran an 8 miler in about 1:01 and change.  I felt strong, at a clip of around 7:40/mile.  As I was assessing my run at various points, I decided that at this point, I feel strong.  I don't feel fast yet, but the strength is building.  I have mentioned it a few times in the last couple weeks, I will be moving to some speed work to utilize my strength and build speed as well.  

My stride rate continues to be on my mind as I run and today I was at an average of 183 SPM with a max of 195 SPM.  My goal is to get my average up between 186-190 SPM.

Monday, February 27, 2017

02/27/2017 Well rested, time to press on

I am just shy of 4 months left of training until my featured race, the triathlon relay.  Coming off a week vacation spent bouncing around NJ with the family, sadly, it was back to work today.  The bright spot, however, is that my schedule when working is more regimented and I can make sure my running happens.  

I started back up like I never took a break and banged out a 10K run in about 51 minutes.  I hovered around 8:10-8:25/mile and it felt good to be back out there.  It is time ti=o get serious, build miles, and begin to implement my speed workouts.  Over the next two weeks, I plan to get in 2 long runs of 8-10 miles, as well as 2 speed sessions of mile repeats and either a pyramid or some straight 400 meter repeats.  Throw in a bunch of runs to build mileage in there and the next 14 days should be eventful.  I also, hopefully, will race on March 12th, at a local 5K.  More details to follow.  

Friday, February 17, 2017

02/17/2017 Windy, chilly--2 X 4 mile run

Today, coming off yesterday's lack of running, I wanted to get in some good work.  I decided, since I have a couple smaller breaks, I would do two separate runs.  I ran the first 4 miler in a quick pace of 7:09/mile, total run time was about 28:37.  It was a good, strong run with a little hill work in there.

My second run, on an overlapping route, but slightly different, went 29:27 total, for a pace of 7:21/mile.  Another strong run pace.  Both runs in general were great, considering they were back to back, with only about 1.5 hours in between.  Also, with a temp of about 35, and windchill bringing it down to feeling like low 20's,  I am happy with today's work.

I am coming up on a week off from work, home, hopefully busy with the wife, house, and kids.  I am committing to 4 workouts this next week, running or cross training doesn't matter, but I want 4 workouts of at least 30 minutes.  That is my goal.

Thursday, February 16, 2017

02/16/2017 Forgot running clothes, paid for it...

I was supposed to do some mile repeats today.  However, as I walked inside, I realized that I forgot to bring my cold weather running gear.  Since it's 35 out and I am not running is shorts or just a long sleeve shirt and light pants, I had to scrap the running.  I'm a little annoyed at myself, but whatever.  I made myself pay with the workout I had planned for tomorrow instead of the run.

Yesterday, I wrote down as many simple exercises as I could instantly.  It's nothing earth shattering, but I wanted simple things that I normally do, but with more of them.  As little equipment as possible was also a consideration.  I ended up with this list below of 25 different moves.  All I used was a kettle bell, my 2 farmer's walk buckets, 2 8lb. dumbells, a 12lb. med ball, a chair, and my inverted row pull up bar.

I warmed up jumping rope for 2 minutes, then:

10 pull ups
20 lunges
20 bird dogs
20 dips
Inverted Row
20 squats
45 sec. superman
20 med ball throws
20 box jumps
1 min. plank
10 inverted rows (see pic)
10 step ups, carrying 30 lbs. each side
30 crunches
2 min. farmer's walk
10 burpees
20 leg scissors
20 single arm kettle cleans
20 kettle swings
20 push ups
40 mountain climbers
25 jumping jacks
45 sec. wall sit
20 med ball slams
10 squat jumps
30 russian twists
10 T push ups, holding 8lb. dumbells

I am tired now!  I finished up with a minute of jump rope so I could get my workout to 30 minutes from start to finish.  I only took a couple seconds between exercises, simply to move to get ready.  A lot of my muscles are shaking right now. :)

Wednesday, February 15, 2017

02/15/2017 Cruising a 7 miler & a weight update w/my @ToiletTreeProd Scale

Today, as planned, I ran a 7 miler at a comfortable, but not challenging pace.  I say I was cruising because I just kind of settled in and ran, finishing up 7 miles in 54:31, a pace of 7:47/mile.  It's hard to believe the level of fitness I have attained in only about 6 weeks.  I am still a ways away from where I want to be, but the results are coming.  

As for my weight, I stepped on the scale this morning and it read 150.2 lbs.  That is nearly 18.5 lbs. down from January 2nd.  I have stuck to my healthy eating pretty well and have worked out and ran a lot.  It's coming.  I want another handful of pounds to come off and to continue to build strength.  

The picture is of my new scale from ToiletTreeProducts.  It is a great, clean looking, accurate scale.  My review and giveaway to come soon!!!

Tuesday, February 14, 2017

02/14/2017 Happy Valentine's Day!! Frozen 7 miler with hill pickups

Well, Happy Valentine's Day to my beautiful wife and kids.  There are only a couple days of the year devoted to the ones you loves, but they definitely deserve them.  My wife is the best and she puts up with a lot!  I am a pain to live with :)

Today, it is freezing outside, 30ish degrees and a bit windy.  It really feels more like 20 degrees out there.  I just kept telling myself, "When you get back, you can have coffee and peanut butter!"  I'm serious, that is exactly what I repeated the whole time.

I ran a strong 7 miler today, at a comfortable pace of around 8:15/mile, except for 4 hill pickups I did.  Each of the two figure eight loops I did has a middle hill of about 1/3 of a mile.  Each time through, I ran the hill fast.  That gave me 4 pickups going uphill, each time 1/3 of a mile.  For the run total, I ran about 55 minutes over the 7 miles.

The rest of the week should look something like this, possibly the days and runs switching if time calls for it:

Wednesday---7 miler, easy
Thursday---mile warm up and a few mile repeats, then cool down, 6-7 total
Friday---5 miler easy + a HIIT workout of at least 30 min.

Enjoy the rest of the day with your loved ones!!!!