Friday, October 31, 2014

10/31/2014 Happy Halloween! Bike workout

Happy Halloween everyone.  I hope you all ate more candy than I did!  Day 5 of no carbs and I was able to keep it on track.  No candy, no sugar, no carbs.  I am focused and motivated to get where I want to go.

I am definitely sore today from yesterday's strength workout.  It's nothing crazy, just a bit sore, and I am happy about it.  Tonight I road the bike for a good half an hour and kept the speed up around 20-22 MPH.  

Focus on the weekend is to get another good run in either tomorrow or Sunday and head into next week ready to get in some serious miles with virtually no carbs stores.  Training the body to work hard even without a lot of glycogen stores is a popular practice right know among elites and the everyday runner as well.  

Thursday, October 30, 2014

10/30/2014 Treadmill workout at goal marathon pace

Tonight, I got in a fast 5 mile run on the treadmill.  I set out to run what I hope will be my next marathon pace in the spring or fall of 2015 (really hope spring!).  My pace for the 5 miles was 7:30/mile.  I finished the run in a total of 37:30.  Looking back, I am pretty sure I could have pushed myself another couple miles at the same pace.  If I can progress my endurance and increase my runs over the next few months, I definitely think I could handle this pace for a full marathon.  It would have me finishing 26.2 miles in 3:16:38.  That would be huge and I am shooting for it.

On my side, I ran a half marathon, my first ever, in 1:34.  This breaks down as a pace of 7:11/mile.  Because of these numbers, I feel confident shooting for that goal.

I need to now go online and find a marathon to apply this training towards.  

10/30/2014 High Intensity workout

That's me after 1 workout
My whole workout from start to finish just now was only 25 minutes.  I am dripping sweat more than after a 45 minute run.  High intensity workouts with virtually no rest are a great way to get fit and burn calories.  My workout consisted of two sets of the following circuit below.  There is literally no rest between exercises and only sixty seconds rest between sets.  I did each exercise for forty-five seconds (Farmer's walk was more like 1:30 because of distance).  

Pull ups
Air squats
Push ups
Box jumps
Planks
Farmer's walk
Lunges w/twist

I started with a five minute jog to warm up.  I then did the two sets of the circuit and finished with a five minute jog.  My total workout was 25 minutes on the nose.  It is my first strength training work in awhile, but I was pleased with my strength.  My plan is to do some strength work every week once or twice.  

Wednesday, October 29, 2014

10/29/2014 Day three of no carbs, I know why people go insane!

It is day three and although I have done the no carb thing before, I know that it's why people go temporarily nuts sometimes.  I currently have a running list in my head of around 600 things that I want to eat, some of which show my desperation.  Corn bread/muffins, chips, crumb cake, crusty bread toasted with butter, a Blondie, etc.  Suffering in the name of willpower!

The point of this is to reset my body, gain control of the out of control eating that has been taking place, and to get me more towards what I believe will be an optimal weight for my running/racing.  It is pretty simply that the more you weigh, the more you have to carry on your runs and in your races.  

As a side benefit, workouts and runs while having no glycogen stores built up can be helpful to your body to train it to use other energy sources efficiently, ie fats.  A couple weeks at this and I should get to a good place and simply start to add in a normal diet to maintain energy and stabilize my weight.

Tonight is the first Knick game of the season so I will sit in bed and enjoy a big bag of nothing or a handful or air as a snack!

Tuesday, October 28, 2014

10/28/2014 New Fartlek 5 miler, fast endings

I did a new Fartlek run today and I am happy about the way it went.  In total, the workout was 5 miles.  for the first 3/4 of a mile, I ran comfortably around 8:00-8:30/mile pace.  At the 3/4 mile mark, I kicked it up to a fast pace of about 6:00/mile pace for the final 1/4 to finish the mile.  I did this each mile.  It was 3/4 mile run, then fast 1/4 mile for all 5 miles.  

This run is beneficial for two reasons.  It helps your aerobic capacity and it teaches your mind and body how to run fast on tired legs.  Both of these topics will come in handy on race day, as well as long runs and tempos.  

It is also a great way to get out of a rut and run some different paces than you are used to.  A big no no in my mind is running the same pace too often.  As I began my run today, I was still deciding what I wanted to do, a long run or a Fartlek.  The Fartlek sounded more interesting so I went with it.

For the second day in a row, it was the perfect fall day for a run.  High 50's/low 60's, little breeze, and the crunching of the leaves under foot.  I am no photographer, but I snapped a couple picks along the route.  

Rumor has is that we are supposed to get snow this weekend.  F

Monday, October 27, 2014

10/27/2014 5 miler with perspective

I just finished up a great 5 miler.  It took around 42 minutes, no big push or anything.  I ran for feel and finished my last mile a bit faster than the first four.  Today, I was really in my head more than I usually am.  Generally, I am thinking about my pace, distance, splits, intervals, etc.  Today, I just made sure to hit 5 miles, but I was thinking about non running things mainly.

One of those thoughts is my dread for the oncoming weather.  Today, it is mid 50's with sun and a breeze.  That is about as low as I wish it would go.  However, I think I am screwed in the coming weeks/months.  I know I have the clothing to keep me warm, but I find cold weather simply painful.  I am committing to man up and not be a wimp this year though and to power through winter training like a man!  I hope.