MCM13 - w3d3 - 5m easy

Planned workout: 5 miles at Easy pace (between 9:23/mi and 9:03/mi). Goal accomplished 5 miles at 9:02/mi pace on the treadmill. 

My treadmill running inspiration was a Watch ESPN replay of the 2012 Women's Crossfit Games. Those women were getting their work in so how could I do less. I think that I want to add CrossFit to my bucket list of fitness goals, which currently include the Boston Marathon, Ironman Triathlon, and the JFK 50-mile run. 

This concludes my week of treadmill downtime. I did all of my workouts this week on the treadmill in order to recover from a dreadful 14 mile run attempt last Sunday where the heat nearly overcame me and I quit at the half marathon distance (it was 90+ degrees Fahrenheit and humid). 

Tomorrow I plan on being a bit counter productive by cycling with the Turtles and running about 3 miles when I am actually supposed to be running a slow 10 miles.

Thursday Easy Day (5 miles - 41:19 - 8:15 min/mi)

Squeezed this run in today before my daughter's ballet practice. I gave myself a time limit rather than a mileage goal. Run as many miles as you can before 6 PM. I got started close to 5:15 and hit 7 mph (8:34 min/mi) on the treadmill. I kept that pace for 3.50 miles then picked it up to 7.5 mph (8:00 min/mi) for a half mile. Great it's now about 5:50. So, I said, "One more mile. A quick one." I ran 8 mph (7:30 min/mi) pace and finished the last quarter mile with 9 mph pace (6:40 min/mi).

This was a simple, compressed workout in a little over 40 minutes. I was supposed to make this an easy run, one mile longer than my usual easy run day. Well, that didn't happen, but the workout was good.

Tuesday Recovery Run (6 miles - 51:03 - 8:30 min/mi)

I will be treadmill bound for quite some time. Six miles in 51:03 tonight. Running at 7 mph for 4 miles, a quick walk then up to 7.5 mph for the next mile and a lap. Then closed the run with a 8 mph for the final lap. Nothing to see here, move along.

Snow day run

Today's training was a schedule six mile run at a moderate pace with 4 accelerations. I ran on my treadmill again because of the Snowpacalypse outside. The pace I choose was 7 mph (an 8:34 min/mi pace) and I accelerated to 9 mph for a quarter mile at 2 miles, 3.75 miles, 4.75 miles, and 5.75 miles each time slowing for a 4 mph walk for 200 meters. The legs are feeling good. Running in the mid-afternoon feels good. The severity of this snowstorm is not good.

Re-did week 5 day 1 of the hundred pushups challenge: 36, 40, 30, 26, 45 (max out). Then did my first 8-minute abs session in quite some time as well as 8-min arms, which was new for me. Maybe the snowstorm is doing me and fam some good, my wife is putting in some quality workouts as well.

Sunday Long Run (10.2 miles in 1:40:00)

I prepared today to run my long distance run for 17 miles with the last 5 at marathon pace, but a cold rain drove me inside to the treadmill once again. A highly unmotivated week of running couldn't have ended worse.

I loaded up my iPod with George R. R. Martin's A Game of Thrones and began the long trek. A Game of Thrones was promised to be a good book and so far it is delivering. When looking for an image to put on today's blog entry I stumble up the fact that it is going to be a feature film this year. Coincidence I think.

At 9 miles in I decided to end the run when the time counter on my treadmill flipped after 99:59 I just couldn't do anymore. I have several times done double digit miles on the treadmill having flipped the timer. My treadmill abruptly shuts done and waits for you to restart it again when that happens. I've gotten a little wise to this and remember to not be sprinting at the time because it is highly dangerous. So, I completed 10.2 miles in 100 minutes today. I really don't feel bad about it because I might just need the break anyways.

Congratulations to Shalane Flanagan on her 1:09:11 half marathon win today at Houston. With her targeting the marathon soon we could be seeing an American win in one of the majors soon.

Thursday Speedwork (Intervals, 2 X 1600 @ 7:03 min/mi)

The Run
Standard warm up. Run 2 x 1600 meter repeats at 10K pace. Cool down with 800 meters at an easy pace.

Mileage and time
4 miles in 35:03

Route/terrain
Treadmill

Interval/race time

• Mile 1 @ 6mph
  
• Mile Interval #1 @ 8.5mph (7:03 min/mi)
• 800m @ mix 6 and 7mph
• Mile Interval #2 @ 8.5mph (7:03 min/mi)
• 800m @ mix 6 and 7mph
  

Temperature/time of day
Indoors/9:15 PM

How I felt
First mile interval felt pretty challenging, but I was able to manage it. The second interval went very well. Longer strides, more bounce made the same pace work very well.

Morning weight
I did not weigh myself this morning. My after run weight was 195.6 lbs.

Mood (before/during/after)
I was sleepy and didn't want to run/just getting it on/I did it, what more can I say

Aches and pains
No pain

Goals
I will run my own 10k probably this Monday.

Wednesday Easy Run (3 miles @ 8:30 min/mi)

The Run
Run 3 miles easy. Run 4 acceleration strides.

Mileage and time
3 miles in 25:30

Route/terrain
Treadmill

Interval/race time

• Mile 1 @ 7mph (with one acceleration to 8mph for 100m)
• Mile 2 @ 7mph (with one acceleration to 8mph for 100m)
• Mile 3 @ 7mph (with two accelerations to 8mph for 100m each)
  

Temperature/time of day
Indoors/9:15 PM

How I felt
Did not have my recover chocolate milk because my stomach feels really full from the foot long Subway sub I ate about a half an hour before my run. Note to self: give yourself more time to digest your food before running.

Morning weight
196.6 lbs

Mood (before/during/after)
Resolute but not excited/couldn't wait to get it over with/satisfied

Aches and pains
Slight knee pain on the out left kneecap, no big deal

Goals
I may have to run my own 10k race sometime soon. I think my flag football tournament will cause me to miss the Jingle Bell 10k this Sunday.

Tuesday Speedwork - 2 x 800/1600 meter supersets

The Run
Standard warm up of 10 minutes at 10 min/mi pace followed by running 2 x 800/1600 meter supersets. Run 800 meters at 5K pace, then slow down to 10K pace for 1600 meters. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.

Mileage and time
5 miles in 42 minutes

Route/terrain
Treadmill

Interval/race time

• 1600 meters @ 10 min/mi pace
• 800 meters @ 6:40 min/mi pace
• 1600 meters @ 7:30 min/mi pace
• 800 meters @ 10 min/mi
• 800 meters @ 7:03 min/mi pace
• 1600 meters @ 7:30 min/mi pace
• 800 meters @ 10 min/mi pace

Temperature/time of day
Indoor/8:30 PM

How I felt

Morning weight
I don't know I didn't weigh myself this morning. After my run I weighed 196.6 lbs.

Mood (before/during/after)
I felt anxious about running this superset. I am not sure that my 5K pace is really 6:40 min/min and my 10K is 7:00 min/mi. During the run I felt that I need more aerobic strength, but I can run the paces I just gave up before trying the second set at the expected paces. After the run I feel strong a little disappointed I didn't try to maintain the pace, but accomplished that I did the superset at all.

Aches and pains
I started the run with sore calves. I assume that this is from "cold stretching" on Sunday. During the run my left hip had some pain during some strides, but that pain went away.

Goals
Well, the 10K race I wanted to run this Sunday may not be in the cards. I have my flag football tournament as my first priority, it was delayed due to the snow this past weekend and I expect to win through Saturday into the Sunday games. I have to find a replacement race that will allow me to exercise this training. I would like to get 45 minutes or less in the 10K.

Sunday Long Run (12 miles @ 9:28 min/mi)

Due to yesterday's snow I did this run on the basement treadmill. I was supposed to do an easy pace for 10 miles then speed up to my 10K pace for the last two. I attempted the speed up during mile 10 running at an 8.4 MPH (7:08 min/mi) pace for a half mile when my treadmill flipped the time counter and the belt stopped (exceeded 99:59). I reset the program and kept running, but lost the will to go fast - it was hard enough to psych myself up to run fast when I was tired, much less after I've had to do an abrupt stop.

What the treadmill has taught me

I started my running doing late nights on the treadmill after getting inspired by Runner's World Half-Marathon Challenge. I set myself goal paces for certain amounts of time and I went from DNF to slowly accomplishing each workout. The treadmill was integral to my training because I used it like free weights - the speed was my weight the time my set. I knew how much improvement I was making by setting the weight/speed higher and and doing more sets (read: running for a longer time).

Running outside (on my own) can do the same thing, it keeps you honest - but honesty is not always what you need. Sometimes you need that prop, that assist, that helps you trying harder than you normally would. Sometimes you need to run on the back of the treadmill or cheat on a rep.

However, you always need to translate this training to the field, out of the weight room. That will be shown a week from now on the hills of Frederick, MD.

Training note: Sunday, 8 miles, 66 minutes

New Ab Workout Routine

I did a easy 8 miles today on the basement treadmill at an 8:55 min/mi pace. It was supposed to be a really easy run, but the squats and lunges from last night's weightlifting must've made it a little more interesting.

ForeverRun (a.k.a. Sara) from the Loop posted a blog about an obscure 1994 video called 8-minute Abs and this routine kicked my butt. I had been doing the Lolo Jones workout from February Runner's World magazine and this workout may have just replaced it as my favorite. This is because it is a complete Ab workout that does not require stopping to transition. If you can stand cheesy faux-90s Jazz/easy-listening you should check this workout out.

Less than 20 days to go until race time

Good ole Hal Higdon. I've used his Novice 1 marathon training plan for 16 weeks now and have logged over 376 miles since January began. Today was the first day I could walk normally after my longest run ever of 20 miles this weekend and I wanted to thank my body by going fast. So, after dinner this evening I headed out to the gym to bang out a 5-miler with a goal of sub-eight minute miles for the whole run.

I did the first 5K (3.1 miles) of this workout at 8 MPH on the treadmill, then took it down to 6.7 MPH for the next mile finishing the run a 8 to 8.3 MPH. The total 5 miles took me 38 minutes 50 seconds, a 7:46 min/mi pace - not bad.

We had a chance to hang out with Helen and Brandon down in Florida and got to talking about Brandon's body building competitions. This got me and Nay inspired and though we aren't entering any upcoming shows we both have been frequenting the Bodybuilding.com website and upping our workout activity. Tonight I lifted weights for about an hour and a half after running.

Workout

• Bench Press
• Deadlift
• Shrug
• Pushups
• Pullups
• 21's
• Side Curls
• Hammer Curls
• Skull Crushers
• Kickbacks
• Bent Arm Rows
• Side Lateral Raises
• Squats
• Walking Lunges

I started off with lighter weights because I have not lifted free weights in a while and have lost a lot of muscle in the last year or so. I want to get a more visibly strong physique so I'll be at this for a while and I am going to try to eat better. I actually bought some Whey protein since I don't tend to eat a lot of protein in my normal diet. Speaking of diet, I actually stayed on track with one today. I can get away with eating cookies because I am only 185 lbs (12% body fat), but I can get so much better if I just eat the right things.

Finally... 20 miles!

Oh I am so glad to be home! Vacations are good, but don't you always feel you need a vacation from your vacation? Especially if your vacation is a week at a theme park and the park is so full it reaches capacity and every line you wait in is 90 minutes or longer - that's work not a vacation.

Another reason that I am glad that I am home is that I have to put in good work this week to get ready for my May 3rd marathon and I have already lost one day of running due to this vacation. I missed my 10-miler on Wednesday, but I was not going to miss my 20-miler this Saturday. Or was I? It rained like cats and dogs this morning and though it is not raining now I feared that running outside was not an option. I dropped my kids off at my mom's house and set off to the gym to begin my life as a gerbil.

I stopped off at the grocery store to see if I could find some GU packets or Clif Bars, no luck just some MetRx bars that I did not want. I grabbed my old favorites instead, Kellog's Sponge Bob Square Pants fruit snacks. Finally at the gym, I set up my water, my Gatorade, my phone, fruit snacks towel, and start to run. A grueling 3 hours on the treadmill ahead of me.

Opposed to last Friday's 15-miler on the treadmill, hours 1 and 2 were not so bad. One day of rest really helps. Hour three was mostly good, but miles 18, 19, and 20 commanded my respect. Luckily, I heard a friendly voice at the start of mile 19 that woke me from my agony. A young lady that I see at the gym frequently had grabbed the treadmill next to me. A serious feat because I thought that I had generated a serious funk between my 2.75 hours of exersion and the burn of my shoe soles on the treadmill belt. But soon I knew why. She said, "I am so jealous that you get to run a marathon soon." To some this may sound strange, but runners recognize this as the respect and comraderie that runners share with each other.

This young lady who I have seen walking with a purpose on the highest incline levels for 30 to 60 minutes. She was always walking though, and she looks like a runner. I found out that she had a terrible accident some months ago where she had a brain surgery due to falling when she was running on a treadmill. She, like Natasha Richardson, had an epidural hematoma and the reason she was spared a similar fate (death) is because she was knocked unconscious because Lord knows that we runner's are tough and would've tried to "walk it off."

The good news is that she, I am sorry that I didn't catch her name, is now medically cleared to run again and is looking forward to future races. Her toughness forced me to clear my head and finish my last two miles stronger than I had felt and her reminder that the last 10k after the 20 miles I had run are ALL mental. I remember her toughness on the Sunday of my race.

Stats:

• Total distance: 20.0 miles
• Average speed: 9:29 min/mile
  

15 miles through the Dark Knight

Because I am going to Disney tomorrow I wanted to get my long run out of the way tonight. I was supposed to do 20 miles, but I had to settle for 15 miles on the treadmill. I got home from work after dropping off the dry cleaning and picking up dinner intending to eat a little something and jump on the treadmill for a "marathon session." I set up my laptop to watch the Dark Knight DVD while I run. I was striving for a 9 min/mi pace for the whole 20 miles.

I did well through the first ten, but by mile 11 I knew I was in trouble. I started have a pain like a side stitch, but in the front of my belly. I slowed down so that the pain wasn't so intense and regathered myself to keep going. The movie ended and my two younger children were having an intense game of laundry basket basketball that combined with the fact that the treadmill had started to feel slippery with sweat and I decided to call it off after 2:21:51 - 15 miles on the treadmill, my longest treadmill run ever.