Friday, November 20, 2015

11/20/2015 Afternoon 6 miler with hills

Basically, the way my running week is set up, Friday caps my week off and I rest on Saturdays.  After Sunday cross training, Monday is the start of the work week as well as my running week.  Consequently, my Friday runs occur with a full buildup on my legs.  Today, I ran a 6 miler with some hills involved and felt pretty strong considering this bring my total for the week up to around 24-25 miles, plus cross training.  My splits from today are as follows, note that mile 5 is all uphill.

1
7:55--7'55"/MI
2
15:34- 0:16 (3%)7'39"/MI
3
MISSING KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
22:59- 0:14 (3%)7'25"/MI
4
30:32+ 0:08 (-2%)7'33"/MI
5
39:23+ 1:18 (-18%)8'51"/MI
6
47:14- 1:00 (11%)7'51"/MI
The run covered 47:20 for 6 miles, with a pace of about 7:52/mile.  After an 8.5 miler Tuesday, a progressively faster 5 miler Wednesday, as well as other stuff, my legs were relatively fresh for today.  I am looking forward to tomorrow being an off day.  

Another nice day out too.  Sunny, 50's, little windy, but great for the end of November.

Thursday, November 19, 2015

Still my favorite, ever!! Nike, Find Your Greatness

30 Minutes of bodyweight work

Today is a running off day.  Instead, I worked out for roughly 30 minutes utilizing mainly bodyweight.  I performed 3 sets of the circuit listed below.  It's always interesting when I start to add the cross training back in because of the lack of strength, but also the lack of mobility in my joints and muscles initially.  I think as much as I can benefit from the strength work, the mobility and range of motion to be gained in my hips and hamstrings might be even more important:

30 jumping jacks
5 push ups
25 high knees
7 burpees
10 crunches
7 squats
5 push ups
10 crunches
5 push ups
7 squats
30 jumping jacks
1 minute wall sit
5 push ups
25 high knees

I did not take rest periods between the exercises nor at the end of each set.  I did 3 continuous sets.  After that, I followed it up with 3 farmer's walks with about 3-35 lbs. of water in buckets.  I walked those to failure and rested 1 minute between 3 sets of that as well.

The whole workout took about 28-32 minutes, I didn't time it exactly.  I do know that with very little space or equipment, I got in a strong full body workout.

Free coaching advice!!!

I have spent 10 minutes trying to start this post without sounding obnoxious or like a know it all.  Here's the deal.  If someone out there would like me to help them train towards his or her first 5k, or a next race, or an attempt at progressing towards a PR in a race/event, let me know!  

I am by no means a professional coach nor do I think I know everything.  I am simply offering to assist if anyone out there that is looking to give a race a shot or try to add/change what they are currently doing in order to progress.  If interested, contact me over Facebook, Twitter, here, email, whatever!

Wednesday, November 18, 2015

Runner's World brings you info on 27 apps for running/fitness

Click on the following link to go to an article on Runner's World that previews 27 different smartphone apps to get you moving, educate you, track you, keep you safe, and on, and on.  It is one of the most comprehensive lists I have seen and gives you a good amount of detail on each apps positives and features.  

27 Apps Every Runner Should Know About

7+ months of training calendar, culminating in another Tri...

As promised, I have finished my training schedule for the next 7 months in advance.  I have never
 laid out a full plan this far on paper.  It is exciting and a little daunting in the same breath.  Harry, Jeff, and I are going back at it June 18th, 2016 for another shot at the Franklin Lakes Triathlon Relay.  Once I confirmed this the other day, I knew I wanted to lay out my training and really set myself up to peak for that race.  The calendar will be the top widget on the right hand side, listing the upcoming workouts.

Some basics of the training I have laid out include:

1. School breaks are being treated as mini breaks in training and I will get in what I get in.  I timed the training so that if I don't do a lot, my body will enjoy the rest.  Anything I do, will be gravy.

2. Saturday is my only day off completely.  I am really committing to see what I can do in the racing season, including the triathlon.

3. I am diversifying quite a bit, hills, sprints, Fartleks, long runs, repeats, cross training, etc.

4. I have tentatively added the Memorial Day run, as well as a couple other 5Ks during the training as races to train for, and through.



Today's progressive 5 miler

A 5 miler was scheduled today, and coming off 8.5 yesterday, I wasn't sure how the legs would feel.  I felt decent from the get go, but still "feel," the left hamstring.  I am not sure what that's about, but whatever.  At first, my plan was simply to run 5 miles, not slow.  As I got in the groove, each mile felt a little stronger and I decided midway through, to try and progress each mile a little faster.  I would say I decided this around the 2.5 mile mark, unsure of what the first 2 mile splits would look like.  

Finishing up, I felt strong and was pushing it well for the last mile.  I downloaded my watch and the splits are as follows:

1
8:05--8'05"/MI
2
15:50- 0:20 (4%)7'45"/MI
3
23:04- 0:31 (6%)7'14"/MI
4
30:13- 0:05 (1%)7'09"/MI
5
MISSING KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
36:54- 0:28 (6%)6'41"/MI
This makes a simple 5 miler feel like I was accomplishing something.  I never like to feel that I am simply getting miles in.  That is when my motivation nose dives I think.  I do not want to go through the motions, so a run like today, even though it was only 37 minutes, felt important.  

Tuesday, November 17, 2015

Afternoon 8.5 miler, decent pace

At about 45 degrees today, it's nearly 20 degrees colder than it was yesterday.  However, the sun is out and that kept it tolerable.  I set out this afternoon simply trying to complete a decent length run for the first time since the marathon.  Although I did find myself having a few aches and tightness on the left side of my body, 8.5 miles later, my run went successfully.  Here are the splits:

1
8:17--8'17"/MI
2
15:57- 0:37 (7%)7'40"/MI
3
23:34- 0:03 (0%)7'37"/MI
4
MISSING KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
30:53- 0:18 (3%)7'19"/MI
5
38:24+ 0:12 (-3%)7'31"/MI
6
46:31+ 0:36 (-8%)8'07"/MI
7
54:07- 0:31 (6%)7'36"/MI
8
1:01:41- 0:02 (0%)7'34"/MI
The final .5 went in about 4 minutes so my pace was strong throughout.  Miles 2 and 6 are all up hill and miles 4 and 8 are more downhill.  It felt good to push for a few miles, but my left hamstring was a little tight and weak for some reason and I literally had a pain in my butt on that side as well.  

I will continue to take the training one day at a time and deal with the upcoming colder temps.  I simply need to dress warm and get out there.  Once I get out, I am good to finish the workout.


Monday, November 16, 2015

11/16/2015 Warm workout mid November

It's November 16th and I was a little too warm on my run today in shorts and a long sleeve tech T-shirt.  Welcome to global warming at its finest!  It has been a really mild fall here in the mid to northeast Atlantic.  Who would ever think it would be comfortable outside in shorts on a run this time of year?  I am certainly going to try and reap the benefits as much as possible.  I headed out for 5 miles today on hills and ran a nice quick pace overall.  I ran in about 38:53, with a fast final mile of about 7:22 as a finish.  With considerable hills on the route, I have to be happy.  The book points me in the direction and I follow the plan.  So far so good.

Last night, I started to lay out my plan for the next few months.  I am wrapping it up tonight and will post, at length, either tonight or tomorrow.  I have 2016 in my sights and I will discuss the goals in detail when the plan is laid out.