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!!!

Well, here we go....

Here is a pic of my new toy. It is a Cannondale, but I can't tell you the exact model and year. It rides well, but needs a good tune up before I ride it much. Anyway, I picked this up on Saturday from a friend for $150!!!! Not too shabby! I got a total of 4 miles in last week. I just could not get up out of bed and run. My daughter was playing in the district tourney for softball and had games every night last week but Friday. It was good though, they ended up winning the 6u district tourney!!!!!

I did get up this morning and run a 5k. I did a lap around my neighborhood and added in a loop through another neighborhood to get the 3.1 I wanted. I did it at an 8:40 min/mile pace, so I was pleased with that. I felt good running that for about 2.5 miles, then it hit me...hehehe. I plan on doing 4 more in the morning.

We did get out as a family and ride bikes this evening after supper. My kids rode the neighborhood once and then wanted to start playing with the other kids. My wife stopped at the house to rest for a few minutes while I did another mile or more up and down our street. Then she joined in again and we did the 2.2 mile loop in our neighborhood again. I got in 6 miles or alittle more on the bike. I am still trying to get the feel for it. I don't have a helmet yet, so I don't want to leave the safety of my neighborhood yet. I plan on riding every day that I don't run and maybe some days I run too. I would love to run at least 6 miles each time I head out the door and then do 10-20 miles on the bike in the evenings when my wife is off. I might try some 3-6 mile runs on the weekends and then jump on the bike and do 10 miles or so. I would like to find a dualathalon somewhere close.

Well, off to get a shower and hit the hay....5:45am will come early....

Happy Father's Day!!!

Happy Father's Day to all the dads out there. We are home now from Florida. It was a great vacation, but I am drained. The heat down there was intense. Good thing I came home when I did, it is the same heat here in Tennessee. YEAH!!! Anyway, I tried to watch what I ate down there, but I didn't do a very good job of it. I took all my running gear hoping to get atleast 12 miles in. I got a whopping 0 miles in!!! I even lost my $50 compression running socks in the process. All in all it was a great trip though and I can't wait until my next vacation.

I did realize on the way home yesterday I have about 6 weeks left until I start my marathon training again. I have to become more discipline over the next 6 weeks and get 20-25 miles in a week so I will have alittle base for when I start. I think that is why I stayed hurt this past time. I didnt run much at all for 6 weeks before I started training, so I really had no base at all. I do hope to change that this time.

This week's running will suck though. Rich is gone for the whole week, so that means all my mileage this week will be solo miles. I HATE SOLO MILES!!!!

My father's day present is going to be a road bike. I have a friend that has a nice Cannondale road bike for sale for $150. I think I have to hook him up with some UK Basketball tickets this fall too! I plan on putting some miles on it to see if I like the road bike thing before I spend $1500-2000 on a new one. This one is just about an inch to big for me, but I will make due for $150. It was an $1800 bike brand new!!!

Everyone have a good Sunday and I hope to see some of you at a race soon!!!