Conquering myself one step at a time

Wed, Jan 07, 2009

Wed, 07 Jan 2009 05:00:00 +0100

Ran 6.5 miles after work. It's nice to see the sky staying lighter later at night. My time was nothing to write home about. The path next to Trax was extremely icy and I stayed in slush as much as I could to avoid black ice. Also dealt with some extreme lower GI problems and had to take some emergency VPBs (probably all this eating healthy).

Tue, Jan 06, 2009

Tue, 06 Jan 2009 05:00:00 +0100

I had great plans to go running and to the gym tonight. However, while I was running errands after work my son called and mentioned he was at the house. So, I spent the evening with him cooking, visiting and watching him play Guitar Hero World Tour. He took off to find friends near the end of Biggest Loser, so hit the treadmill at 9 p.m.

I didn't really want to run that late because it will be hard to wind down and fall asleep - but I can always read Isaiah if I am desperate for a sleeping pill. I am trying to follow the concept of 'no excuses'.

5 miles - 57 minutes.

Hey - here's a suggestion for the running 6 days a week/2 miles minimum. I think that anyone who is running a half marathon or longer can have a free day off the day before as part of their taper. Does anyone agree with me on that one?

Mon, Jan 05, 2009

Mon, 05 Jan 2009 05:00:00 +0100

Yesterday I did a lot of icing of both my knees since they have been aching a lot to be ready to do a treadmill endurance test for Sasha.

I got up about 4:45 to head off to the gym. Weight pre-run 148.4. Drank about 10 oz water before heading to the gym. Ran 1 mile warmup at 4:30 mph pace. Potty stop and another 8 oz of water.

Set the treadmill for 6.6 mph and settled in. My heart rate the first two miles was about 159-161 most of the time. At the start of the third mile my heart rate started going up and I was feeling the pace. Heart rate averaged 161-163 during this mile. In the fourth mile I mentally wanted to stop the entire time. I was tired and hot and thirsty. Heart rate went between 163-165 and occasionally 166.

I stopped at the 4 mile mark. I was starting to feel faint, but did not yet have the roaring in my ears and black spots that usually precede this yet. I am not sure if I was at the end of my endurance or if I mentally gave up.

I mile ...

Sun, Jan 04, 2009

Sun, 04 Jan 2009 05:00:00 +0100

Leslie and I were discussing diet and fitness this afternoon. I went and took the pre-tests in Jillian Michaels' book, Making the Cut.

Les - here are my initial results:

Pulse - 3 minute step test = 84 (excellent)

Pushups = 19 (above average)

Situps = 38 (excellent)

Wall Sit = 94 seconds (excellent)

Sat, Jan 03, 2009

Sat, 03 Jan 2009 05:00:00 +0100

I ran 5 miles on the road this morning. I wish I had my yak trax on because it was very ice and slushy and snowy every where I ran. The workout seemed twice as hard and I never felt like my legs loosened up. The downhill helped the muscles a bit, but I still had to run very slowly to not fall. The last two miles were in a headwind and felt very cold! The temperature also dropped 2 degrees while I was out there.

Chickened out and came inside an ran the last mile on the treadmill.

Packing up the puppy now to head up north to show my sister how to weight lift and meet her new puppy and watch Spirit of the Marathon with her.

Fri, Jan 02, 2009

Fri, 02 Jan 2009 05:00:00 +0100

Went out running just as it got dark tonight. The temperature dropped nearly 10 degrees while I was out there. After the first mile warmup, I started throwing some all out sprints for as long as I could in to the next few miles. I think I did 6 repeats. About 4 miles in the legs were spent, so just plodded along after that. Lots of snow melt out today. Luckily I balanced out stepping in a deep puddle with one foot with another puddle for the other foot a little later. Last 2 miles were pretty cold and the snow stung as it hit my face.

Thu, Jan 01, 2009

Thu, 01 Jan 2009 05:00:00 +0100

Did a nice easy recovery run this morning. I ran up past my sister's former house and for some reason the 3 extra uphills only gave me one extra downhill. It started getting icier after mile 5 and had to watch my footing and slow down then. About 6.5 miles the quads and hip flexors started hurting. At 7 I was out of energy. From 7-8 is almost all gradual uphill and I wanted to stop sooooo badly.

8.25 miles 1:35:02 total Avg 11:31 Max 6:13

12:48/12:20/11:46/10:59/9:48/11:15/11:11/11:55

PM: after a nap, I started walking on the treadmill reading a book - 4 miles - but not counting it towards my running total

Happy New Year to One and All!

Wed, Dec 31, 2008

Wed, 31 Dec 2008 05:00:00 +0100

I'm racing this afternoon, but wanted to mention that Davy Crockett is approaching 103 miles in his 24 hour race (www.acrosstheyears.com). The race ends for him at 9 a.m. He has set PR's at 50K, 50M, 100K and 100M. Right now he is in 3rd place.

Jim Skaggs is in the 72 hour race there and at 120 miles. He appears to be struggling, but is still continuing to keep on moving.

Go post some emails there and cheer them on!

/*****************************************/

Race Report:

1 mile warmup

OK - Sasha wanted me to do a 5K time trial to see how fast I can go. I was really scared about this because I knew I would have to be uncomfortable the entire race. I also knew that I had to overcome a mental block I have that says I cannot run fast on the road.

Mile 1 - I started out pretty fast, but was kind of bummed that I was soon in last place. I decided that I needed to keep pushing myself and would look at my watch and sometimes say 'wow' and ...

Tue, Dec 30, 2008

Tue, 30 Dec 2008 05:00:00 +0100

4.5 miles easy on my treadmill.

Mon, Dec 29, 2008

Mon, 29 Dec 2008 05:00:00 +0100

I will run later, but wanted to point out two of our blog members will be running the Across the Years race down in Phoenix this week. Jim Skaggs (UltraJim) and Davy Crockett (Crockett). Jim is running the 72 hour race starting at 9 a.m. this morning (this is a lap race on an estate) and is attempting to run 200 miles. Davy starts on Tuesday morning for a 24 hour race and is hoping to make 110 miles. If you go to the Across the Years web site - you can see their times and pictures. Both of them have told me they would appreciate emails with encouragement, telling them to eat, funny (or stupid) jokes, etc to read as they run their laps. The link for these emails (send greetings link) is at http://www.acrosstheyears.com/. Thanks!

PM: I went out for a 3 mile run and got motivated and did 5.5 miles. The roads were not too bad, but started icing up as it got darker. After just one week I can already tell that daylight is lasting a ...

Sun, Dec 28, 2008

Sun, 28 Dec 2008 05:00:00 +0100

Rest Day. Got set apart as a nursery leader. Entered all the previous mileage I had logged for the first half of the year before I joined the blog (missing a lot of treadmill runs).

My clothes have been feeling tighter this week and I couldn't believe the scale said 150 when I got on it this morning! Threw out all the junk food in the house (except my Frango mints which I have not opened and are in hiding as a reward).

Breakfast - banana, milk

Lunch - ww wrap, ham, avocado

Sat, Dec 27, 2008

Sat, 27 Dec 2008 05:00:00 +0100

I went with Leslie and her friend Gary to the Olympic Ice Oval and ran around the track there for 3 hours. I was able to run 15 miles without any walking breaks. This is 5 miles longer than my previous longest 'run' of 10 miles. I felt good about that, but my legs are really tired now.

Fri, Dec 26, 2008

Fri, 26 Dec 2008 05:00:00 +0100

Ran to my office to get some database maintenance done and then ran home. A couple of people stopped their shoveling to applaud my efforts. (I though they were the ones deserving applause).

My yaktrax are already breaking, so I am going to go by Wasatch Running to get the better running tracks they sell.

12:24/11:37/11:20/11:39/11:44 (uphill through some deep snow at times)/11:36/11:47

Thu, Dec 25, 2008

Thu, 25 Dec 2008 05:00:00 +0100

Did 3 miles on my treadmill starting at 5.0 mph and increasing the speed every 1/4 mile. I will do more after I get back from the movies with my son.

Wed, Dec 24, 2008

Wed, 24 Dec 2008 05:00:00 +0100

Only 4 miles this morning since I like to run late on Christmas Eve. Not sleeping soundly at night with the puppy bothering me leaves me tired - but we are gradually training each other.

It was cold outside! My calves were still tight from running in my FiveFingers on Monday. Tried to speed up the last 2 miles, but instead working on 25 step striders again and again.

11:43 avg/Max 6:49

13:06/12:29/10:55/10:17

Christmas Gift Suggestions (Oren Arnold):

To your enemy, forgiveness
To an opponent, tolerance
To a friend, your heart
To a customer, service
To all, charity
To every child, a good example
To yourself, respect

Tue, Dec 23, 2008

Tue, 23 Dec 2008 05:00:00 +0100

Easy recovery run down to Trax and along the paved trail there. Lots of ice - definitely had to be careful even with yaktrax on.

Mon, Dec 22, 2008

Mon, 22 Dec 2008 05:00:00 +0100

Sasha told me that he thinks I can run faster and farther than I think I can. His first challenge was for me to run my 'target marathon pace' (for a 4 hour marathon) as long as I can on the treadmill (or until I flew off or dropped dead or something fun like that).

Last December Leslie and I both did a sub 30 minute 5K on a treadmill and I thought I was going to die at the end. I really didn't think I had improved much - but I have to admit Sasha's training methods are working.

1 mile warm-up at 4.5 mph.

Kicked it up to 6.6 mph (~9:04 minute miles) and settled in for the long run (small joke). The first quarter mile was easy. The second quarter mile I was sure I wasn't going to make it much more than a mile or so, but my body adjusted to the tempo. The first two miles I was probably around a 8 on the Perceived Exertion scale. The third mile I could feel my breathing start to get a little rougher, but could focus on it and calm it down somewhat. PE was 8.25 ...

Sun, Dec 21, 2008

Sun, 21 Dec 2008 05:00:00 +0100

Visited with Sasha, Sarah and family in the afternoon. They gave me great information on eating better and Sasha overloaded my brain with information on training, diet, my proper weight, and computer geeky type stuff.

Sat, Dec 20, 2008

Sat, 20 Dec 2008 05:00:00 +0100

I was heading over to the oval to run and stopped by to see when they might deliver my treadmill. Rob told me to go ahead and run on the treadmill in the store - so I did.

Fri, Dec 19, 2008

Fri, 19 Dec 2008 05:00:00 +0100

Still have to work out later today. I went across the street at lunch and bought a treadmill for days that are really bad. I still plan to get outside most days, but if I think I have a chance of getting injured - give me a treadmill on that day.

PM - just finished running all around the neighborhoods by me. My 6 mile time was more than 10 minutes slower than yesterday and the last mile was really tough - this wore me out.

I bought a NordicTrak Water Resistant/Wind Resistant shell at the discount sports place that is temporarily across from my work. I had it on over a long sleeved running shirt and it kept me nice and toasty. Only cold part of me was my chin.

Thu, Dec 18, 2008

Thu, 18 Dec 2008 05:00:00 +0100

Got more sleep last night with the puppy.

After work I headed out running - hoping to get off the bigger roads before dark. The wind was only really cold when I headed south each time. I felt like I was running really slow with the yak trax on - but that might have been because I did speed work the previous two days. Legs got a good workout in snowy and slushy areas. It was just starting to freeze again as I finished.

12:17/12:00/11:11/11:36/11:47/11:51/12:19

Wed, Dec 17, 2008

Wed, 17 Dec 2008 05:00:00 +0100

The puppy kept me awake a lot of the night wanting to play - so I will run this afternoon.

Here are some puppy pics - as ordered:

Just after arriving:

Posing at 7 weeks old:

The mighty hunter :)

Treadmill again. I was too tired from the annoying baby last night to dare run on icy roads.

1 mile warmup between 4.7-5.0. Kicked the treadmill up to 6.3 and started dropping the speed .1 for every half mile. Last ...

Tue, Dec 16, 2008

Tue, 16 Dec 2008 05:00:00 +0100

Slept in with the puppy this morning. After work I made her do her training. My sister is spending the night and said the longest she has seen the puppies play is for about 15 minutes. We had Twilight playing for nearly 90 minutes and she was so much fun - running all around. She is already a lot more comfortable.

After dinner, I went to the gym and hit the treadmill. 1st mile - warmup - starting at 4.5 mph and increasing every 2 minutes to 5.0 mph. Mile 2 at 5.0. Mile 3 at 5.1. Mile 4 at 5.2. Mile 5 at 5.3. Mile 6 increasing every minute from 5.4 up to 6.2 mph.

Mon, Dec 15, 2008

Mon, 15 Dec 2008 05:00:00 +0100

Regretting taking a long nap yesterday afternoon. I am so psyched about the puppy coming that my brain won't shut down. Read an entire book, then laid there trying to sleep for an hour. Finally at 1:30 I got up and went running. It was nice and quiet out. Clear sky with lots of stars. I was enjoying my Christmas songs as I ran and looking down on the valley.

3 a.m. - beat that folks!

12:50/12:36/12:46/11:55/11:41/11:25

(I'm going to regret this at work tomorrow)

Sun, Dec 14, 2008

Sun, 14 Dec 2008 05:00:00 +0100

I am sooooooo excited! My sister just called and said that the person who was buying the one remaining puppy is picking it up tonight (his girlfriend said she is buying a puppy this week - and he can't hold off any longer). So - she is bringing Twilight over tomorrow morning!

I'm going to be a mommy again!

Sat, Dec 13, 2008

Sat, 13 Dec 2008 05:00:00 +0100

May not make my 40 miles this week. Went to the gym and ran 6 miles on the treadmill. I was coughing a lot last night and still doing so this morning and my chest feels tight, so probably getting sick. I was planning on 10 - but no energy and decided to be smart and quit while I was alive.

Fri, Dec 12, 2008

Fri, 12 Dec 2008 05:00:00 +0100

I woke up about 4:45 and was out the door a little after 5 this morning. I was running along when I passed a sign that said it was 6:40 and realized I had run longer than I thought and rushed home to get to work.

Now - back to work.

Ran another 4 miles this afternoon. I'm ready for a nap.

Wed, Dec 10, 2008

Wed, 10 Dec 2008 05:00:00 +0100

Leslie conned me into running a tempo run today. I was supposed to be her pacer, but I think I turned into a nag and a coach somewhere in there. The course was relatively hilly. Not significant hills, but I really don't think there was any flat terrain in the entire run.

Mile 1 (warmup) 13:08

Tempo 3 miles: 11:03/11:05/10:54 (we were pretty consistent given the hills)

Mile 5 (cooldown) 13:11

Leslie's goal was to run faster than her previous average. I forced the warmup mile to be slow. Tried to give her mantras for the hills and rough parts, have her look at perceived exertion and tried to motivate her with creme brulee near the end. As I mentioned to Leslie, I think she can actually go faster, but she psychs herself out.

Good job, Leslie. You are definitely improving.

Tue, Dec 09, 2008

Tue, 09 Dec 2008 05:00:00 +0100

Headed out early from work to get my run in before it was dark. I ran down to the Trax Station at 90th South and then ran the Queens Pigeon Trail for a couple of miles and back. I got nice and warm on the way out and was able to unzip and take off some layers. My left knee was very toasty between my compression tights and a neoprene knee brace. As I turned around to head home I ran into a slight headwind and the sun was off my route, so had to start adding back on layers.

About 5.5 miles I started feeling tired. About 6.5 the left knee started hurting if I picked up my pace, but as long as I maitained a certain pace it quit twinging.

1 hr 29 min total - 12:03/11:54/11:47/11:48/11:48/11:44/11:53

Off to hit the shower and then back to the office for the evening.

Have a nice night everyone!

Mon, Dec 08, 2008

Mon, 08 Dec 2008 05:00:00 +0100

Struggled with depression this morning and couldn't get out of bed, so I rushed home from work as soon as I could to get my mileage in before it was dark. Switched my one pair of sunglasses over to the orange lenses for snow and put on some of my reflective gear. I think I am stuck in tights for a while now (sob). I was glad I had on my compression tights because they are the warmest and kept my thighs pretty warm. I modified one of my 4 mile loops to make it a 6 mile loop and threw in a couple more uphills.

12:36/12:04/10:44/11:29/11:53/11:15

Off to the gym to work legs and abs and back and then shopping to get a few more gifts to mail a second package off to Italy before the mailing deadline hits.

Sun, Dec 07, 2008

Sun, 07 Dec 2008 05:00:00 +0100

Another Sunday and a chance to rest from running. I did walk about 4 miles this morning and Leslie and I hiked 2 miles this afternoon - but they were all easy miles.

Trying to get some Christmas decorations up so that I can feel the reason for the season. At least I got my Christmas Cards done today and a package ready to ship to Afghanistan and another package ready to ship to Italy tomorrow.

Hoping I can do another 40 mile week this week.

Have a great week everyone!