Training - 26 Miles

I can't believe how fast time is flying!  Training is going very well, and I'm starting to string together some decent distances right now.  Since July 4th I'd been tossing around in my head about doing my own 'little' dualthlon.  Run - Bike - Run (3.1 Mile - 20 Mile - 3.1 Mile)  Well this weekend I did it.  The final 5k really hurt and I'd forgotten how difficult it is to transition into running after being on a bike for an hour, but I did finish the whole thing only having to walk a few mins over the final 2 miles.

I was kind of stupid to start this endeavor at 1:00 pm on Saturday in 82 degree heat, but I dressed for the occasion and drank plenty in the transitions and while I was out on the course.  I'm kind of surprised on how easy it was to complete the distance (just not very fast), and I'm starting to believe that I'm going to be able to finish my half marathon in September without walking.

My other workout have been pretty good also - my long run last week was 8.23 miles at a 10:23 pace.  The run itself wasn't too difficult, I did get a blister on my left pinkie toe for the first time in over 10 years..... While I was out on the course I'm guessing I could have run over 10 miles without stopping so I was happy with the workout, but my recovery afterwards really surprised me.  I ran my long run on Monday night and on Wednesday night I was still really sore.  I wasn't prepared for my body to be so slow in recovering from that effort, so I'll have to keep that in mind.

Abby and Cade in the rain.

Coming up this week I most likely will take it pretty easy.  I'm tossing around another 8 miler in  my head most likely toward the end of the week, depending on how my body reacts to my 'big' weekend this week. If I recover nicely I'm pretty sure I throw in an 8-10 miler, but if not, I'll most likely put some miles in on the bike and try to take it fairly easy.  I'm still looking at about 6 weeks before my run so I have plenty of time to get some long runs in, but the more I get in, the better my confedience will be when I toe the line on Sept 11th.

On my smaller runs/walks of 1-3 miles I've been searching out the local hills in the area to trek up.  I'm doing pretty well with this so I'll continue this practice unless my legs really need a break.

Keep Steppin'
Bob

Weekend Gone

Well another weekend has past and I had a very good couple of days in my workouts. I'm already on a 12-day running streak and I'm not sure how that happened. I'm just trying to get out everyday and do something - it really doens't matter right not other than getting out the front door. If I do that the rest seems to come naturally.

Friday was an easy day for me with only a couple of walks logged - Cade joined me both outings and we almost logged 5 miles for the day. I was a little sore from Thursday night softball - I dove for a ball to my left and have a bruise on my hip that really ugly.

Saturday I meant to get up early and go for a bike ride (13 miles) but it was so cold I decided to stay in bed for a few more hours and had to push back my ride until the lat afternoon. Why? Well I had to coach Abby's soccer game at noon (they won 2-1) and then drive up to Asuza Pacific University (an hour north into LA) to watch Alex run the mile. Once Alex and I got home I had about an hour of time to get out on the bike. I snuck in a 20 miler in 1:13 so I was very pleased. Tired but pleased.

Alex's School at the Meet

Of course I got to the Meet just a little late....Again.

Today (Sunday) Alex and I ran an easy 10k together - it was a little too fast for me and my body was really tired from the day before but we did finish with a 9:34 pace so I'm good. Now after sitting a couple hours I find myself very sore from the waist down. As it worked out, Beth and I took the day off from P90x so I have a chance to recover a little.



Currently I'm sitting at 104.9 miles for the month with three days left. I'm hoping for about 15 more mies to finish the month off strong. That would put me at my second highest monthly total over the past two years (the highest being January of this year). With momentum building for April.


Keep Steppin'
Bob

9.5 Miles in the Bank!

Well I did it - I finished 9.5 miles.  It wasn't pretty, nor was it very fun, but I did it, the course I plotted out was from my house to my in-law's house.  The first three miles were brutal, up and down I thought my legs were going to blow out.  On top of that for some reason I decided that a very fast tempo run for 3.1 miles (9:14 pace) the night before was a good idea.  Needless to say, my legs were toasted before I even stepped out the front door.  Still I finished the course within the two hour time frame I gave myself so I'm pleased that this run is finished.



Before go any further I have to thank Beth for letting me go, and for picking me up at her parents.  It was totally unneccessary for her to do since she had all the kids, but I did appriciate it on her part.  I love you honey.

I did do some walking out on the course so I do have a long way to go before I'm ready for my half marathon but now I know where I stand and what I need to do before my May half marathon comes around.  But doing this run should help me mentally from this point forward.  Talking about the mental aspect - Beth happened to mention before hand, "You're not ready for that distance."  So of course, all I thought over the next two hours was "Maybe I can't do this."  Funny how things like this work in your brain, but it definately messed with my head.

I already mentioned that the first three miles were brutal, but after that it's pretty much a straight run downhill towards the ocean.  By the time I made it to this part, I was pretty toasted and I knew even then I was going to walk some more over the last six miles but I was ok with this since my real goal for this run was to finish and to finish under two hours.  I accomplished both when I rounded the last corner and saw Beth and Alex waiting for me, waving me on in the distance.  As I finished the final quarter mile they held up a finishing line between them - I was suprised how emotinal I started to get until I saw what they were holding between them - My father-in-law's old neck brace!  I couldn't help but laugh to myself as I 'broke' the finish.  Still it was a nice touch and I'm very happy to get a reception at my finish.  I can't remember the last time I had someone watch me run - usually when I'm running it's just me and my head.  Having them there was a nice touch.

Beyond yesterday's run, I'm currently at 17 consecutive days but we've got 6 days of rain coming in here off the Pacific.  It's going to be really hard running in the kind of rain that they are predicting, over three inches.  Still I think I'm going to try to cotinue the streak - I've started the month and year strong and I really want something I can 'hang my hat on'.  A solid running streak (30+ days) would make me feel like I've accomplished something towards that.

I've already mentioned that I ran a tempo on Saturday night - that was a mistake really.  That run was supposed to be an easy run, around a 10:00 min pace, but at the second mile marker I glanced at my watch for the first time - 19:01.  That made me pick up my pace when I should have started to shut it down knowing I wanted to attempt a 9 miler the next morning.  I finished in 28:35, just :31 seconds off a PB.  It was pretty effortless - I should be able to destroy this time when I'm ready to.

Today marks my first day of 'official' 10k training.  Three easy miles (9:40 - 10:00 pace) plus some strength training is being called out.  I should be able to do that without too much difficulty even if my ass is a little sore from yesterday's effort.  My longest run this week only calls for a 10k (a virtual race I signed up for - a sub 1:04:00 PB goal) so it looks like a pretty 'standard' week for me now. (approx 23+ miles.)

Keep Steppin'
Bob

PS My Chargers really stank it up yesterday,  I don't want to get any comments regarding their play, how much they suck, or that they are 'soft'.  My FB account is bad enough.  I'm still in mourning. :(

A New Year Dawns.....

It's hard to believe that another year has passed, I'm a year older and my family is just a little more set in our ways.  The kids are growing so fast, and I can't believe that Beth and I first started dating over 10 years ago.  Where does the time go?  Maybe it's just because it the first of the year, and my Birthday was this past week, but I can't help but look back at the past - to try to learn from it.  What did this past year teach me?  How can I learn from my mistakes to be a better person?  A better husband? A better friend?  I think we all should take time out of our busy schedules and ask these questions of ourselves every once in awhile.  What do we all see in ourselves?  Shoot - I just got done watching the old 80's flick, Pump up the Volume with Christian Slater - can you tell?  And if you haven't seen this movie please do.



On to my run today.  I had only planned a 3 miler when I stepped out the front door this morning, but after a mile I went straight instead of turning, then right, left, etc....  before I knew it I had gone almost 6 miles at a 9:44 pace.  That's pretty good for me and a pretty good start for the year considering that I ran this 3 mins slower at the start of December.  It was such a beautiful morning here in Southern California today - a perfect way to start off the new year.  I have such high hopes for my running goals this year I can hardly sit still when I start thinking about them.  Right now I'm just going to focus in on my 10k I planned in March - really I want to break 60 mins here and I think that is totaly possible.  I'll be so happy if I do that since it will be my first official 10k since High School.  Today I was almost there - with another 300 miles or so under my belt I should be able to achieve this goal.

As promised, I wanted to give an update about my Brooks (see my review)  after 512 miles the shoes are holding up great.  I paid $59.99 for them which works out to be approx $.12 per mile so I think I got my money's worth out of them.  The outer edges are starting to wear a little but that's only because that's where my foot strikes hit first.  Beyond that I haven't noticed any other wear in the shoes and I think I can get another 100-200 miles out of them before I really have to shelve them.  I do have a gripe though, the place I purchased them through is no longer carrying the Brooks line.  Hmmm I wonder why?

Finally, as always I'd like to welcome my newest follower - runningBarefoot.  She has a good read over there even if I don't condone barefoot running, but to each their own.  If I have forgotten any other new followers I'm truely sorry, but please feel welcome!  I very much enjoy your feedback, and/or comments so don't be shy.  I'll try to make this as interesting as possible.  If you have any questions, feel free to ask them I'll most likely write about it (and my thoughts) if you want.

Keep Steppin'
Bob

800 Miles in a Wimper

Not exactly what I had planned for my 800th mile for the year, but I'll take it. Walking the girls to school this morning I clicked over 800 mile mark. No fireworks, no really good story, shoot Cade just wanted to get home so he could go pee. Still I'm happy that I reached this goal this year.

Since the year is coming to a close, I've come up with my goals for next year. Without further ado:

1. Run my first half marathon on Memorial Day. Sub 2:15:00 race goal.
2. Run a 10k in March - Sub 60:00 min race goal.
3. Run/Cycle/Walk 900 miles - stretch goal 1000 miles.
4. Run a 5k race on 4th of July - sub 28:00 min race goal.
5. Consecutive day streak - 25 days.
6. Run a 'long run' of 10+ miles.
7. Run/Cycle/Walk 120 miles in one month.
8. Become much more consistent overall - (example: every month total mileage ie 40+) I don't want to have such wild swings off my average.
9. Get my weight below 185.

All of these would be PB's except #8 since I can't really track that.

There's a few other things I'm eyeing, like a few more races, and maybe even another half sometime next year but beyond what I'm listing, I think I should be good for the upcoming year. I just want to run injury free and enjoy myself, but at the same time push myself a little more this upcoming year and see if my mile times start coming down. This is my last year in the under 40 group so I want to make it count.

The other night I took Bogey out and we did 6.8 miles pretty easily. I actually ran up a few hills that I couldn't make it up earlier in the year. If fact one hill at the 6 mile mark I've never run up until this run, ad even though it hurt I still made it up with extra in my legs. So I'll take that as a win this week. Overall my pace was 10:05 per mile which was right in the middle of my target pace for a long run. Afterwards I could feel my legs were tired but not too bad. The following day (yesterday) I was sore but nothing I couldn't handle. I'm thinking sometime next week I'm going to shoot for a 8 mile distance for a PB to close out the year. That with my upcoming attempt at a 5k PB on my birthday should close out a good year.

Looking back, I didn't quite progress like I wanted to, but really it's tough when I haven't been consistent like I wanted. Below is a graph out of my log book - it's my overall monthly mileage for the last 24 months. You can see what I'm talking about regarding consistency.



Really What I'd like to see is me 'beating' the mileage for the month that is 'dropping' off this chart. This will begin to start in March of next year. Until then I want to log over 40 miles in Jan and Feb to try to keep my average up. I'll post this again in July to show my progress. I'm putting stock into this metric for the upcoming year because I believe that if this graph does continue to climb my overall times will decrease. In fact I think I'll be in a better position (stronger) to start more tempo runs this upcoming year. If you notice the overall percentage of my tempo runs are almost nil. I did that on purpose because I wanted to spend the last two years building a solid foundation, lose weight, and make running a part of my life again. 2010 has always been my goal year in regards to distance and speed. I'll just have to see how it plays out.

Another graph I wanted to share that I look at quite a bit recently is my overall time spent running/walking/cycling - see below:



My goal here is to really have the whole 30 days over 1:00:00 or 30 hours of workout time for the month. Once again consistency this upcoming year is going to be important to me. I'll post this again in July for comparison.

Switching gears I wanted to once again take time to say Hello and Welcome to my new readers, and everyone who has started following me from FB. Thanks for taking the time and reading what I have to say. As long as I get more readers I'll continue to write about my progress - I might take time off here and there but I'll always be around. I'm starting to see quite a few more hits on this site which means to me that what I'm writing is either helpful, funny, or at least interesting. Thanks!

Keep Steppin'
Bob