Running Through Life

Catch Up

| Labels: boston, farm, goats, intervals, training

Hi friends,

It has been a week. I haven't exactlyslacked off, but I have been remiss in writing to you. Maybe, not all of you have missed me, but I have missed you. The images I have of you, coming to my blog and eagerly anticipating what I might write here. Well, I will not try to disappoint.

I have run. I ran tonight. Intervals. Mile repeats. (why is the theme to "The Beverly Hillbillies" running through my mind?) Tonight I had 3 x 1 mile @ 8:11 or better with 1 minute recovery. To be honest, I usually cheat the recovery and give myself some extra time. Normally this would be about a 3 minute recovery. But tonight I thought I might try to be true. True to you and true to myself. I was close. About 1.5 minute recoveries. It was tough.

Last time (4 weeks ago) I went out fast and ran 7:47 for the first 2 repeats. I suffered on the third. This time I purposely looked at Greenie (my green Garmin) at every quarter beep. I slowed down or sped up as needed to try and stay right at 8 minute pace. As seen above, I was close. I kept my recoveries down as well. I am really happy with the workout.

I just might become like all of you and some day be a runner. I am trying.

Saturday I ran with some TNT alumni. Very slow conversational pace. 8 miles. But good. On the 25th I ran 3.68 miles. Really a hard (physically) run. Just wasn't feeling it. On the 23rd was intervals again. 5 x 1000m repeats in 4:59 with a large recovery. I made them all in time, but I was beat.

Tomorrow is TNT training (if I make it back from Indy in time), then Thursday is a tempo run of 2m easy, 3m @ 8:44, 1m easy. And a long run on Saturday. 18 miles is scheduled for that. I want to at least make 13. I really need to bite the bullet and get going. With Boston in the back of my mind I need to train.

And train hard.

Train some more.

Then train a little harder again.

It is going to be tough to drop 92 minutes of my marathon PR. But that is the goal. With a half in August and a full in October, I will have an idea if it is feasible. I have a few around me that say I can do it, but what do they really know. They will support me in the challenge, but it is up to me to make it happen.

More like it is up to my body. I'm not young anymore. I never ran in high school. I never seriously ran at all. Races from time to time, but no training, no running in between them. I have really set a daunting task.

A task that I will give a try until at least the end of the year. I have lost weight this year - almost 16 pounds. That I believe is due to a little better eating and more serious running. If I can drop another 10 pounds (175), I think that will be ideal to hit my goal and run faster longer.

On another note, there was a new baby goat at the farm again today. Another boy. That gives the farm, 4 boys (Valentino, Lucky, Thor and Rump Roast), 5 girls (Momma, Brownie, Lily, Lightning, Thunder). Recently Velvet left us due to bloat. Of course, the hens are doing well and laying more eggs than I can eat.

Consider yourselves now caught up.

the beginning of the end

FIRST Interval workouts

DAMN ITS HOT!!!

And humid and hot.
It was 89 degrees with about 59% humidity when I started running and it 89 degrees and 59% humidity when I finished training.

I lost 5 pounds of water from sweating but I think I drank 10 pounds of water.

It was miserable, but there are worse things.
I ran the intervals under the scheduled time (barely) and then I walked the recovery interval.

No jogging, just walking.
Way to nasty to try and push anything.
I found a pretty flat loop that was about 980 meters around and about half of it in the shade. So I ran it and just a little farther until the Garmin beeped again.

Then brakes.
And walk.
And water.
Then another 10 seconds mentally preparing for the next interval.

But I made all 5 sets. I even took a 400m cool down.

Schedule –
5 x 1000m @ 4:59 with 400m recovery interval.

I made it.
Intervals were all below 4:59 and giving me a 24:33.54 5k or a 7:55/mi pace. With recoveries (and the way it has to be counted) 4.36 miles in 53:29.54 or a 12:17 pace.

I am still happy. It is still a good time.

the beginning of the end

I want free shoes

Hurry up and go here to be entered for free shoes from OnlineShoes.com . Onlineshoes is using Steve (pour Steve - always being used) to give a $75 gift certificate away for shoes. So hurry up and get your juke box money (and a chance at some shoes).

TNT training

Tonight was the TNT group midweek training. This is usually an interval run. And it was again. Due to the heat and humidity we ran timed intervals.

1600 warm up

2 minute run, 2 minute rest
8 minute run, 3 minute rest

8 minute run, 3 minute rest
2 minute run, 2 minute rest
800 cool down

Wasn't sure how I would do after running my hard interval on Tuesday, but did well.
7:43 pace on all runs, adding in warm up and cool down still paced at 8:27

I really ran faster than I planned because of the hard run yesterday. But when you get out there in group man-pride takes over and you give it your all. This will just make tomorrow's tempo runeven harder.

If I remember right tomorrow is 7 miles(5@ 9:14). If I run at home, half of it is uphill, if i go a mile north I have much flatter ground. Hmmm!!?? It is also going to be92 and humid so around 6 when I run it should be 85 and humid. Hmmm??!! Flat or hills??

Vote peeps!!!

Interval workouts

Today was interval time for my ‘Boston will be my Bitch’ training. I am using the FIRST training schedule for this at a 4:15 marathon pace. It is fast. It is hard. I hope it works. I am still having issues with my long runs and I believe it is mostly mental.
Hush!!! I can hear what all of you are thinking.
Ok, ok, ok – I am not mental!!!

Today interval schedule -
1200m @ 6:02
1000m @ 4:59
800m @ 3:58
600m @ 2:57
400m @ 1:57
all with 200m recovery walk

Actual -

You’ll notice the 200m (0.13mi) are exactly 55 seconds. I had the Garmin set for miles on a meter track. That is probably ok. It is damn close. But when I stop it for the end of the set, it keeps counting distance as I walk the 200m recovery to the other end. It then starts the preset interval with 200m and lots of time already going. I think for track workouts I need to turn off the auto interval setting. I am going to try this tomorrow with the TNT interval workout tomorrow.
Now for a little bragging – take all the rest and recovery periods out and the intervals averaged out to a 7:21 mile pace with my last 400 at a 6:56 pace.
STUD!!!
Ok, respond and bring me back to the real world.

the beginning of the end

Weekend Report

Well my training sucked. But the TNT group that I ran with did very well. I was supposed to do 15 miles or so at a 10:29 pace. BTW, what is it with with these weird paces that training programs want you to run? Why couldn't they say 10:30?

Anyway, I visited with friends on Friday night (my invitation was contingent on fixing a pc) and had a few brats and beers. Home in bed, fast asleep by 11. I did not feel bad in the morning, but my legs, chest, lungs all felt otherwise about 1.5 miles into my run.

It was humid. It was windy. It was humid. And I wasn't feeling it. I managed to barely squeeze out 8.5 miles when the group was at the meeting point (finsihed) and discussing breakfast options. That was all my mind needed. I called it a day.

Granted I did a little work around the farm that afternoon. But I miised. I am still feeling a little weak/tired this morning. Maybe vitamin supplements are needed. Maybe extra protein supplements. Maybe I should just quit whining and do it.

WWMFRBD? (what would my fellow running bloggers do)
What do you gals/guys think?

This week's scheduled runs are -
Tuesday - 1200m @ 6:02, 1000m @4:59, 800m @ 3:58, 600m @2:57, 400m @ 1:57 (all with 200M RI)
Wednesday - TNT track practice (I take this easy. I go to support TNT)
Thursday - 7 mile - 1 easy, 5 @ 9:14, 1 easy
Saturday - 17 miles @ 10:29

So there you have it

the beginning of the end

Thursday Tempo Run

Week 2 of FIRST training and workout 2 – tempo running.
scheduled run – 1 mile easy, 5 miles @ 9:44, 1 mile easy
actual run – awesome, fantastic, sweet, tiring, phenomenal
warm up mile 9:57.08 - fast for a warm up, need to slow this down to about 10:30 or higher
Tempo miles -
1 - 10:04.45 – a little slow from fast warm uo
2 - 9:23.11 – fast, downhill mile
3 - 9:45.81 – uphill mile
4 - 9:16.74 – again downhill mile
5 - 9:24.94 - gutting out the last won
tempo average - 9:35.01 - quicker than scheduled, but felt pretty good
cool down mile 9:37.56 - obviously elated about tempos and just kept going
total time for the full 7.01 miles 9:38.44 - faster even than scheduled tempo
AWESOME!!!!

This is also the first time in RunningFirst history that 3 days of running in a row has every happpend.
Real running
Not running to the bathroom or running to get the last beer before your boys do
That is awesome for me. Of course you may not see 3 days in a row again, but if I keep going to TNT on Wednesday track it could happen again
But my running schedule is Tue, Thu and Sat
TNT trains as a group on Wed and Sat
Who knows – 3 days in a row could happen again and again

the beginning of the end

TNT track practice

Tonight was TNT track practice.
Hot and humid
No breeze
Good people
Awesome – that’s all I need

Mile warmup as usual. As usual I run it fast. 8:30. Fast for me anyway.

Stretch

8 sets of 200m with 200m walk recovery. No rest. Keep moving.

Of course, alum Allyson (speedster) comes back to push the 200m pace. But we made a pact and took it kind of easy. Probably 40 – 45 seconds per 200. And then we blasted the last one. Even with all the walking involved we did 3.32 miles in 35 minutes. Not bad. Really good for me considering I did 4 x 800’s in 3:58 or less yesterday.

Tomorrow is another day of running. 7 miles with the middle 5 @ 9:44. If I keep this up I am sure to get in better shape. Boston is still looking viable.

the beginning of the end

Get off yer ARSE and do it

That’s what I was told by Marlene and Ken when I complained about falling off the wagon. Of course the gf was her always ‘You can dooo iiitt’ (apologies to The Waterboy) attitude.

So I looked at the P90X training and my FIRST training and helping with TNT, I revamped my schedule. I am still running my3 days with the FIRST program, a second interval workout with the local TNT team and P90X. The P90X is a 7 day workout for 90 days, but I am probably stepping that back just a little to not wear myself out so much for my runs.

The first time I tried it, plometrics in the morning and running at night was just too much. I gots ta get in some shape first.

Tonight was a fairly simple routine but still hard (for me). It called for the normal warmup and cool down, but in between that they stuck some intervals.

Can you believe it?
WTF!!??
Who puts intervals in between a nice, easy, warmup and cool down?
Oh, yea! All us runners out there.
Intervals – 4 x 800m @ 3:58 pace with a 2 minute recovery interval

I thought I would be a stud and run them in my west pasture. It is hilly. It has foot high grass. It was rough as hell. It was tough. My dog gave up after one lap (400m) and went and lay down. I was so jealous.
So the other 3 were through the yard, out on the road, into a smooth grassy area and back on road. Still hilly. But a run I might continue. We all need hills.

Set1 – 3:53.57
Set2 – 3:49.93
Set3 – 3:44.88
Set4 – 3:48.45

Average – 3:49.21

I feel good. It was hard, but hey, if it was easy everyone would do it.

The beginning of the end

Falling off the wagon

Help! I've fallen and I can't get up.

I have fallen off the training wagon in the first week of making Boston my Bitch. I haven't run in 5 days. I haven't cross trained in 4 days. I haven't done shit.

Hopefully, Monday will be the start of my second new beginning.

the beginning of the end

Damn Goats

I was all set for my 6 mile run and I get a flustered and worried gf about one of our goats, Velvet. Her name, not mine. Anyway, after looking it up in our goat manual, it was decided the goat had bloat.

Bloat is where the rumen (like a stomach) gets full of gas that the animal cannot pass. This gas continues to build pressure and puts pressure on the lungs and heart. If not treated death is a likely end.

So off the the U of I large animal vet clinic. They stuck a tube down her throat - no release of gas. They stuck a bigger hose down - no release of gas. Back in goes the little hose and they put a mixture of water and drug down her throat that is supposed to less the gaseou bubbles and hopefully, make her fart or burp. Goats are naturally fartty and burpy unless bloat occurs.

Velvet stays the night, gets an IV, we go home and get her kid (that's what ya call baby goats) to spend the night and nurse. She is in mild pain (they gave drugs) but still standing andnursable.

Tomorrow morning will be my 6 mile run. 2 easy, 2 @8:44 and 2 easy. Shouldn't be that bad.

the beginning of the end

Yesterday's Daily Double

| Labels: intervals, mile repeats, weights

Yesterday evening I had my mile repeats to perform.

3 of them @ 8:11

Did I do them?

Of course.

Did I do them correctly?

Of course NOT!!!

Did I hit the 8:11 avaerage?

Yes, just under at 8:09

Mile 1 - 7:47.10

Mile 2 - 7:47.78

Can't ask for much more consistency than that.

Mile 3 - 8:34.43

Slow, because I walked twice, cussed myself out and started again. Might have... never mind. Might haves do not matter when you didn't do it.

Then it starting raining so I took a slow mile walk back to the car. I got thoroughly drenched, but enjoyed.

The gf had her women's training run as well and she finished in the top of her group again. Going to have to move her into the intermediate running group.

This morning I did P90X again. More cheating though. I have no dumbbells (why do they call them dumbbells?). GF had some 5 lbs things that I used, but far too light. So basically I went through the motions of the routine. I am going to buy some dumbbells for when this routine hits again next week. The morning routine worked on biceps and triceps. Both places I am sorely lacking.

No running tonight with TNT as I have the great VMWare user meeting. So junk food, soda and a bunch of tech people trying to bullshit each other about their data centers.

Thursday, I have a 6 mile run (2 easy, 2 @8:44, 2 easy) and Saturday 13 miles @10:14. Plus P90X every day.

the beginning of the end

Half way done

| Labels: intervals, P90X

This morning was the first half of my double routine.

P90X

Plyometrics

Killer

My resting probably means I made it through 65% of the routine

I am still tired and weak 2 hours after I finished the routine

My pecs are sore where they attached near the clavicle

Tonight I have mile repeats

Only 3 of them (thank you running gods)

Some of the routine consisted of squats, jump squats, heisman poses, jump shooting, baseball throwing, leapfrogs, etc. Most of it was fairly low impact but very high intensity. I'll get the workout listed at runningahead.com tonight.

I can very much see that if you do the routines you will get in shape. I am hoping to build some up body muscle but most importantly build core strength. A stronger core makes a stronger runner. I'll see the difference in 88 more days. I took measurements last night and will take them at 30, 60 and the final 90 day end of workout.

I feel like I am dieing.

the beginning of the end

P90X

| Labels: P90X, weights

I own P90X. Yea, I blew the money on it. I have watched a few of the DVDs. Even the warmups are tough.

But this is the Beginning ofthe End.

Remember.

Oh, why is this the beginning of the end?

I am tired.

I hurt.

My painful right shoulder hurts.

My left arm hurts more trying to over compensate for the right.

But I did the best I could.

Here's a quick rundown -

15 minute warmup, normal pushups, wide grip pullups, military pushups, reverse grip pullups, wide fly pushups, close grip pullups, decline pushups, heavy pants, diamond pushups, lawnmowers, dive bomber pushups, back flies. And then we did those 12 in a different order. 5 minute cooldown. If you want to see detail and descriptions - go here. My user is RunningFirst at runningahead.com.

So, tomorrow will be a rough day. P90X - plyometrics and FIRST training of mile repeats. I am trying to decide which to do in the morning and which for the afternoon.

Let's see if I can continue this.

the beginning of the end

Surprise!!!

| Labels: mileage

On an unrelated note - I broke 200 miles for the year this week. 203.7 total miles. Unless I really start running some serious miles (which if you read the previou post) I am not sure I will make the 1000 miles I wanted to run at the beginning of the year. But you never know.

That is only 113.85714285714285714285714285714 miles per month for the rest of the year.

That is only 28.464285714285714285714285714286 miles per week for the rest of the year.

That is only 4.0663265306122448979591836734694 miles per day for the rest of the year.

The Beginning of the End

Tomorrow is a new month.

Tomorrow is June.

Tomorrow is the Beginning.

Tomorrow is the Beginning of the End.

Tomorrow , I start my quest.

My quest to qualify for Boston.

I am going to give it a shot. I am going to start training. Training for Boston.

Tuesday, Thursday and Saturday will be run training.

Wednesday will be TNT track practice. But I will not run these hard.

Monday, Friday and Sunday will be days of rest or cross training. Mostly upper body and core. (I am so weak there)

I am starting my training tomorrow. It is the training that men 65 - 69 would be doing for a 4:15 Boston marathon. Man - those are some fast, old, Boston men.

Next week workouts are as follows -

Mon - xtrain

Tue - warmup, 3 x 1600m @ 8:11 w/ 1 min recovery, cool down

Wed - TNT track

Thu - 6 mile run: 2 easy, 2 @ 8:44, 2 easy

Fri - rest

Sat - 13 miles @ 10:14

Sun -rest

Pretty ambitious, but it will only get more ambitious as I progress towards Boston.

Now a word from our sponsor - I am training for Boston.

Ok, now a word about cross training. I am still not sure what this will comprise. I have been looking at P90X training. It is a lot of lunges, pushups, pullups, core routines. I have also read a lot about natural training. Remember when you were a kid and played. You just ran everywhere, jumped over (or ran through) puddles, climbed trees, jumped ramps on your bike. This is the kind of training I am looking at.

I am lucky enough to live in the country and have a pasture that is exactly 1/4 mile around the perimeter. It is also a hily pasture. Myself and the Hook are looking at using it for cross trainng. There is a plan to setup "stations" around the pasture. Stations to work your muscles like you did as a kid.

There will be logs, sandbags, weights to lift or throw. There will be walls to climb, obstacles to jump, balancing acts and possibly more as the Hook devises them. This all to work your muscles in a more normal way. Like when you were a kid and didn't worry about being out of shape.

Hopefully this will help build the body back to what it once was. Maybe even put me in Boston shape.

Tomorrow begins now.

Track Practice #1

Today was the first track practice for the summer TNT session. I was there with a few alums and 4 newbies. Us alums will break them in. I'll find out all their names eventually and what they are training for. I know there are a few halfers and a few fulls. One is training for the Nike women's marathon.

Most of the halfers are walkers which is awesome. I have tried to walk with walkers and I cannot do it. I can't walk that fast. It hurts and gets me out of breath and I am sore the next day. Walkers are awesome.

The full runners are fast. It was all I could do to keep up. I will have to do extra work to keep up.

Harley is once again coaching for the track sessions. I have worked out under him in the past and he can be a slave driver. A polite one but still tough. I hope I (and the others) survive.

We will be back at LOW (Lake of the Woods) on Saturday. I believe they will be doing 6/4 respectively. I will do my 8 minimum. Maybe I should do the trail twice and run 10. Hmmm...

Anyways, practice was good for a beginning. I need to decide on my training. Will I continue with TNT or go out on my own/ Maybe a little of both. I have looked at the FIRST system a lot. I think it can help me tremendously. I am not ready to start with a 3:30 training regimen, but maybe a 4 or 4:15 can be done.

The FIRST system would have me doing 3 days of running per week. That is the basics of the First system with a few days of cross training and a few days of rest. Here is the first week of training for a 4:15 marathon run.

Workout #1 - warmup, 3 x 1600m @ 8:11 with 1 minute recovery jog, cooldown

Workout #2 - 6 mile run: 2 miles easy ramping up to 2 miles @ 8:44/mile and cooling down for 2 miles

Workout #3 - 13 miles @ 10:14/mile

I can do workout 3 (Indy mini in 2:04 - 9:30 pace).

I am pretty sure I can do workout 2.

I am not sure I can handle the repeats in workout 1. The first one. Sure. The next two with only 1 minute rest. And jogging while I rest. Come on.

Who jogs while they recover? Oh yeah, those damn fast runners at the front of the pack. And the workouts get tougher, but in theory, I should be getting stonger.

So, what do you think? Go for it. I think I can do this. I will be disappointed if I can't. Maybe this is the place to start and not a a slower pace. Afterall, I ran Indy in 2:04. With no pain afterwards. With a quick recovery. With my last three miles of 9:10, 9:02 and 8:39. That is kicking some half marathon ass.

Maybe this is the place to start. But I need cross training as well. I really need to do some core workouts. Not that at 46 I will ever have a 6 pack. But I do need the core work. It will make my runs easier and make me stronger.

I picked up P90X. I have viewed a few of the DVDs. I got tired just from the warmup parts. I will give it a try. I have to get a pull up bar and a few dumbells or something for a few weights.

So with that - Boston will be my be-atch.

Indy Half Marathon report

The Indy half marathon is over. It was awesome. Awesome weather and an awesome time.

Ok, I can't wait. I PRed. By 12 minutes. 2:04:26

I was simply hoping for a 2:10. I rock!!!!

It was great. I was running and doing well mile after mile. I made it. And at the end the miles got faster. Finishing with an 8:39 mile. Best thing is no pain. Really. A little soreness, but none of that great, struggling to get up, aching legs. I have never felt like that after a 13 mile run. It was an awesome feeling.

Maybe I really am beginning to like this running stuff.

Wednesday Track Workouts

Track workouts are back. Most of my summer team is being handed off to the Fall TNT coach next weekend. I am going to be so lonely.

Wednesday will be a get together with somemembers of the spring team. I just plann on running 3 or 4 miles as maintenance for the indy half marathon.

Nice and slow.

First run since...

Saturday was my first run since the Illinois marathon. My legs feel fine. I am still tired, but starting to think that is vitamin and stress related. I had coaching duties for TNT so out to Lake of the Woods I went.

Got and and said hi to my one team member that showed and she was off on her walking way. About 15 minutes later, alumni Randy was coming up the trail so off I went with him - jogging and walking. 6.28 miles later and we were done. Legs were tired, but no pain.

Now it is just maintenance running until the Indy half.

2:05 here I come.

Running Through Life

Running and life - both moving you forward and yet you always seem to return home.

Catch Up

FIRST Interval workouts

I want free shoes

TNT training

Interval workouts

Weekend Report

Thursday Tempo Run

TNT track practice

Get off yer ARSE and do it

Falling off the wagon

Damn Goats

Yesterday's Daily Double

Half way done

P90X

Surprise!!!

The Beginning of the End

Track Practice #1

Indy Half Marathon report

Wednesday Track Workouts

First run since...

My Workouts

Confused followers

Future Races

I Follow You

PB Races

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