Week 1 Training Review

Well, I have decided to follow Bart Yasso's 12 week 1/2 marathon training course. I was using it this past Janurary through March for the Country Music Marathon before my IT band decided to go haywire on me. I counted back 12 weeks from Oct. 3rd and the 1st week was last week. I had no idea that last week was the start of the training cycle. So I checked the charts to see what was required for the 1st week of training. Below is what was required followed by what I actually did.

Week 1 Training (actual miles)
Mon - 4 miles
Tues - 4 miles
Wed - Rest (3 miles 9:18 pace)
Thurs - 4 miles
Fri - Rest (4 miles 8:34 pace)
Sat - 5 miles (6 miles 8:57 pace)
Sun - Rest

Total - 17 miles (13 miles)

So I was 4 miles short last week and had no idea. I did 16 miles the week before, so atleast I had some mileage on the log. I was ready for this week to start though. The week is planned like this:

Week 2 Training
Mon - 4 miles (4 miles 9:34 pace)
Tues - 3 miles (3 miles 8:47 pace)
Wed - Rest
Thurs - 5 miles
Fri - Rest
Sat - 6 miles
Sun - Rest

Total - 18 miles

My shins were hurting last night for the 1st 2 to 2 1/2 miles. I guess they were mad for the 6 mile run on Saturday. When they stopped hurting, I was able to run and enjoy it. This afternoon, I wanted to get my 3 miles in before the rain started. I felt good running today and didn't really have any pains. My legs did feel alittle tired though. I ended the run with 3 constant miles (8:46, 8:45, 8:47). I am getting more and more accustomed to running around an 8:30-8:45 mile. I need to hit 9:00-9:10 miles to get my desired time for my 1/2 and full marathons. Best case for both races is under 1:50:00 for a 1/2 and under 4 hrs for a marathon. I know that is lofty for my 1st marathon and 2nd 1/2, but I know I can do it. I was 4 mins shy this past March at the Tom King 1/2. I can make under 2 hrs this next one. That is my time goal (Under 1:50:00 is my dream). For the full marathon, I want to finish under 4 1/2 hrs to be happy. If I make it through this fall healthy, then a sub-4 hr marathon for my 1st one is doable.

Anyway, I am off to eat supper and get some sleep. Tomorrow is a rest day, but I plan on riding 10 miles or so on the bike if it is not raining in the morning.

Happy Running....

BTW....I FEEL GREAT TO HAVE A RUNNING GOAL AND TRAINING PROGRAM STARTING!!! Makes running solo easier for me!!!

Well hello again...

Sorry, I have not been blogging. Our laptop cord had trashed accidently by my daughter, so I had to get another one. I have been trying to work on my running and be more on top of it. I got in 16 miles last week (2 6 mile days too). I was too lazy to get up this morning and run solo after Rich was not able to run. My plan was to get 16-20 miles this week for 2 consistent weeks. I can still do that, but I have to get my arse in gear. I was going to run tonight when I got home from work, but another late medical examiner case kept me at work late. My wife is at the gym now, but I will probably forego my Monday run for sleep. Rich and I have 3 miles planned for in the morning. I would really like to get 4 or 6 on Thursday. Then hit 6 miles again on Saturday. Then maybe 2 or 3 on Sunday morning. I did pick up some new cycling shoes. The ones that came with the bike were about a size and a half to small. I also got a helmet, so I feel better about leaving the neighborhood now. I am going to try and get in 20-30 miles on the bike this week too. Would love to get up to 35-40 miles a week running and 75-100 miles a week cycling.

I am checking out a duathalon in Tellahoma (or however you spell it) in August. It is a 2.6 mile run followed by a 10.2 mile ride. Then you run 2.6 miles for the final stage. Does not sound to bad. I think it would be a blast to try out. I did 3 miles the other day running and then hopped on the bike and rode 7 miles. I am thinking about trying the distances one Saturday to see how it feels before I sign up.

I have decided to run 2 1/2 marathons in October and maybe the Las Vegas 1/2 marathon in December. I figure if I can stay healthy all fall and early winter running, then I can shoot for a Spring marathon in 2010. I don't know about the Country Music Marathon though. It is local, but the weather is a BIG factor.

Well, I am off of here to watch some of the Tour de France stage from today before going to bed.

Happy Running to everyone on Wednesday....

Trained with ERT team today

Well, I did not get up and run my planned 4 miles this morning because I had training today with the Sumner Co. ERT (Emergency Response Team or SWAT). We usually get pretty physical during training. This was day 2 of a couple of days of training for this month. Yesterday they did alot of pool work and swimming in full SWAT gear. This adds anywhere from 30-40 lbs to each operator. I didn't get to go yesterday due to other issues at EMS, so I planned on being there today.

Well, today was not as bad as it has been in the past. I think everyone was still tired from the day before. We did run 1 mile in full gear. The extra weight was not that bad, but the slower than my normal pace killed me. The slower pace equaled more foot falls. This translated to me when my hips were killing me afterwards. After the 1 mile run, I had to be carried by a teammate 100 yards before he could shoot. Then after he got done, I had to carry him 100 yards. He had me by 50 lbs easily, but I didn't have much of a problem doing it. After that, we had to move up the and and carry each other 50 yards before shooting again. This time it was harder, but I kept a steady pace and got it done. The worst part of training today for me was shield work. We took turns carrying the shield while shooting targets. The shield don't weight that much, but after holding it up with one arm and shooting with the other for 10 minutes while walking backwards and forwards sucks!!!! Anyway, this was my physical activity for today.

When I got home, the kids wanted to go for a bike ride. So I ended up riding an easy 2 miles or so with them before calling it a night. I plan on running 3 miles in the morning with Rich (YEA!!! my running buddy is back!!!). I think I might jump on the bike after running and riding 6 to 10 miles.

Be careful pounding the pavement!!!