Friday, February 5, 2016

02/05/2016 Depleted glycogen stores and a painful run

I just finished up a 4 mile run that felt like 14 miles.  It was about 34 minutes, so my pace was roughly 8:30/mile.  However, it was a struggle from the outset.  I haven't had a carbohydrate enter my body since Sunday and I think this full week of working out and running finally depleted my glycogen level to zero.  I really had no energy.  I was clearly running and fueling on my secondary system, the fats.  

Some runners have abandoned the high carb diets of the past and turned to high proteins and fats to fuel them.  I'm not doing that.  I just want to drop a few pounds, get the sugar out of my body, and clean up heading into this racing season.

Tomorrow and Sunday are welcomed rest days.  I will be interested to see how the run goes on Monday and Tuesday.

On a super important side note, I ran in the 30 degree weather today and survived!  I am thinking that I may finally be pushing past my wimp-ness.  

Thursday, February 4, 2016

02/04/2016 Simple 30 minute workout

As I mentioned in my last post, I planned on getting in a little cross training today.  I had about thirty minutes to work with so I set up a simple set of exercises and got after it.  

I started with 5 minutes of jump rope to warm up and get the heart going.  It's really the first time in months I have jumped rope and I am happy to report, still no foot pain.  I think an ambitious jump rope session in the fall is what started my plantar issues, so I am keeping the rope time down and limiting it to warm ups once in awhile from here out.  

After that, I did a couple sets of the following series, again with only 5-10 seconds between exercises and about 45 seconds between sets.

Pull ups to fail, 8-yikes!
Farmer's Walk to fail, about 2 minutes
25 Box Jumps
50 Russian Twists, 10lb. ball
25 Kettle Swings, 25 lb. Kettle

Coming off yesterday, this was tiring and a good basic workout.  Ideally, I would have a day or two between strength workouts.  However, the time I have is the time I have.  Next week, I want to space them out maybe Monday and Wednesday/Thursday.  For now, I'm tired and will be tired/sore a bit tomorrow.  Mission accomplished.  I am happy to be running tomorrow.

02/04/2016 Picking up steam, building motivation

I haven't had a carb since Sunday.  F.  I am starting to really feel the motivation building again.  My yearly couple weeks off has done it again.  I want to run, and Fast.  All the other stuff, the diet, the cross training, the walking, I know will help me to do so.  Consequently, I am continuing to add in the supplemental pieces.  I just walked for a half hour and feel pretty loose.  I was a little sore this morning from the workout yesterday, but not much.  I wish it hurt more today.

Later today, maybe some more cross training, we'll see.  On a side note, I wore my favorite shirt
today, the one you see here.  I find it sad that very few adults know who Pre is/was.  Regardless of your running interest or background, Pre was a National figure in the late sixties and early seventies.  If you do not know who he is, no judgement from me, but look up the term, "Pre Lives," and read up.  I will leave it at that.

Wednesday, February 3, 2016

02/03/2016 Full body workout, 35 minutes, no equipment needed

Feeling good this afternoon, with no tweaky hammy, I decided on a Modified 300 workout I found on the World Wide Web.  I think I have referenced it here before, but as I said earlier today, I am old.  I cannot remember.The poster is shown here.  I chose to do the advanced version, wanting to hurt during and after the workout.  I did however, split it into two sets of 25 for each exercise so that I would stay fresh enough to do each exercise with perfect form.  

For my warm up, I walked fast for 5 minutes and jogged for 5 minutes. I then did 25 of each of the six exercises with 5-10 seconds between each.  After the first set, I rested 30-45 seconds and then did the second set.  When I was finished with both sets, I jogged for 5 minutes and finished with 5 minutes walking.  

As I stated above, 35 minutes from start to finish and I got a great workout in.  The only thing you need is a chair or bench to do the dips on.  

As I have stated in the past, I really prefer these workouts.  They kick your ass, need no membership, or toys.  However, they do kick your ass.  Give it a try!

Maintenance, Post Run Intelligence, Recovery

I'm 42 years old and I need to remember that.  Although I do not feel 42 all the time, my body occasionally reminds me of my age.  This morning, my left hamstring is a little tweaky.  I know that's not a word, but sore would be an overstatement, as would saying it's tight.  It's just....tweaky.  I feel the muscle.  Consequently, I decided that a good half hour walk would do me some good.  I just finished up a strong half hour walk and was moving it, nothing casual about it.  The hamstring didn't get worse, it is the same or maybe a little better.

My point about my age is that, now as an older runner, I have to be smart about my decisions and choices or they may come back to haunt me.  I am going to workout this afternoon and normally I would have box jumps, lunges, squats, and other lower body stuff going on.  However, since the hamstring is a little tweaky, I may avoid them and choose to go heavy on the upper body.  It will depend on how it feels over the next couple hours.

Maintaining fitness and recovery can work simultaneously, you just need a plan.

Tuesday, February 2, 2016

02/02/2016 Coming back into workouts, seemingly rid of the Plantar Fasciitis

Today's 6 miler in around 50 minutes, at 8:25/mile pace went well.  A second run in as many days and still no foot pain either during or not during my running.  It would seem that a combination of the few weeks off and the addition of the DS Trainers have bode well for my bothersome left foot.  I check in with it during my running and at various times of the day, including a little foot stretching, with nothing to report.  Knock on wood, I do not even feel the familiar pull and tightness of the muscles underfoot.  Let's hope it stays this way.

I have a feeling, now that I train with a softer shoe, I will have less issues.  I am only going to race in flats or racers, no training in them.  I plan on doing all my speedwork in my trainers also, since they are so light and comfortable.

Today's run was nice.  It's in the mid 40's and sunny here and I cruised right along for my six miles at a decent pace.  My splits were as follows:

1
8:39--8'39"/MI
2
17:04- 0:14 (2%)8'25"/MI
3
25:20- 0:09 (1%)8'16"/MI
4
MISSING KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
33:35- 0:01 (0%)8'15"/MI
5
42:07+ 0:17 (-4%)8'32"/MI
6
50:28- 0:11 (2%)8'21"/MI
Except for the first mile, there wasn't a lot of deviation from the 8:25 pace.  Tomorrow, it is supposed to rain like a mother.  Consequently, it sounds like a cross training day.  

Monday, February 1, 2016

02/01/2016 5 miler to start the month, 1000 mile year?, @ilovetorun2009

Well, it's 59 degrees and sunny here, on February 1st.  Shorts on my run today and I ran a solid 5 miles in just under 40 minutes.  It was good to get under 8:00/mile pace and feel comfortable.  I continue to love my trainers by Asics.

Over the last couple of weeks, I keep seeing advertisements online for a virtual challenge called the 1000 Mile Year, by ilovetorun.org.  It is a pretty cool idea.  A goal of either 1000 mile run or walked for the year, or a secondary challenge of 100 days of walking/running for the year.  You can buy a finisher's medal, shirts, posters, etc. to motivate yourself.  

I have to say, I like the idea of having the goal.  It promotes the overall concept of continued movement and healthy activity, rather than getting ready to run a marathon, doing it, then never running again because you crossed it off your bucket list.  Check it out, and if any of you sign up, let me know.