Wednesday, February 28, 2007
Wednesday
Swam 1 mile early a.m. Will do another 5 miles or so at the N.Riverwalk today, since the weather is so nice. Weights again tonight.
Sunday, February 25, 2007
Sunday
Abs, weight training for me this morning.
Goal for next week:
Run 40+ miles
Swim 3+ miles
Abs 6 days, weights 4 days
Goal for next week:
Run 40+ miles
Swim 3+ miles
Abs 6 days, weights 4 days
Saturday, February 24, 2007
Saturday
Riverwalk
10.2 miles this morning on the riverwalk. Didn't feel too great and cut my 14 mile run short. I think it's due to last night's run, and food, but I'll download everything to the Garmin to see what that says. Here's the run today:
Moving Time (h:m:s) 1:37:01 9:25 pace
Distance (mi ) 10.29
Moving Speed (mph) 6.4 avg. 10.5 max.
Temperature (°F) 46°F avg. 50°F high
Wind Speed ( mph) ENE 4.0 avg. ENE 5.8 max.
1 9:49 1.00 133
2 9:25 1.00 135
3 9:45 1.00 133
4 9:25 1.00 143
5 9:38 1.00 137
6 9:54 1.00 110
7 9:33 1.00 135
8 9:15 1.00 126
9 9:51 1.00 137
10 9:15 1.00 126
11 1:30 0.17 25
I ran 5.7 miles last night and did the last mile in 6:16, according to the Garmin. Didn't eat right afterwards Waaa Waaa Waaa. You get the picture. No biggy, the next run will be better.
10.2 miles this morning on the riverwalk. Didn't feel too great and cut my 14 mile run short. I think it's due to last night's run, and food, but I'll download everything to the Garmin to see what that says. Here's the run today:
Moving Time (h:m:s) 1:37:01 9:25 pace
Distance (mi ) 10.29
Moving Speed (mph) 6.4 avg. 10.5 max.
Temperature (°F) 46°F avg. 50°F high
Wind Speed ( mph) ENE 4.0 avg. ENE 5.8 max.
1 9:49 1.00 133
2 9:25 1.00 135
3 9:45 1.00 133
4 9:25 1.00 143
5 9:38 1.00 137
6 9:54 1.00 110
7 9:33 1.00 135
8 9:15 1.00 126
9 9:51 1.00 137
10 9:15 1.00 126
11 1:30 0.17 25
I ran 5.7 miles last night and did the last mile in 6:16, according to the Garmin. Didn't eat right afterwards Waaa Waaa Waaa. You get the picture. No biggy, the next run will be better.
Friday, February 23, 2007
Friday
Evening Run
Lots and lots of work today,so I ran around Lake Heath when I got home. 3 x 1.9 mi=5.7 miles, which is just about perfect for me since it was getting dark at the end of the third lap. So it was 5.7 miles @ 8:29 avg pace.
I'd like to run 14 miles tomorrow morning on the Riverwalk. We'll see.
Lots and lots of work today,so I ran around Lake Heath when I got home. 3 x 1.9 mi=5.7 miles, which is just about perfect for me since it was getting dark at the end of the third lap. So it was 5.7 miles @ 8:29 avg pace.
I'd like to run 14 miles tomorrow morning on the Riverwalk. We'll see.
Thursday, February 22, 2007
Thirsty Thursday
Ran 8.5 miles this morning, then dialed 911 when I saw a truck parked in front of my (out of town) neighbor's house and a guy wandering around by their door. I put the headlamp on the guy and he went into the backyard... but i didn't have my phone! I went home to get my cell phone and when i got back, the truck was driving away. i did get the license plate when he was in the backyard- these headlamps sure are useful.
Moving Time (h:m:s) 1:19:44 9:24 pace
Distance (mi ) 8.47
Moving Speed (mph) 6.4 avg. 8.1 max.
Elevation Gain (ft) +1,122 / -1,099
Temperature (°F) 49.7°F avg. 51.8°F high
Wind Speed ( mph) S 3.8 avg. S 8.1 max.
Rain yesterday. Supposed to be nice today, i may try to get some pool time later on.
Moving Time (h:m:s) 1:19:44 9:24 pace
Distance (mi ) 8.47
Moving Speed (mph) 6.4 avg. 8.1 max.
Elevation Gain (ft) +1,122 / -1,099
Temperature (°F) 49.7°F avg. 51.8°F high
Wind Speed ( mph) S 3.8 avg. S 8.1 max.
Rain yesterday. Supposed to be nice today, i may try to get some pool time later on.
Tuesday, February 20, 2007
Tuesday
Plan today is to run and swim. I just finished my morning run, 7.25 miles @ approx 9:00 pace. I ran past the airport and could hear dogs howling like they were on the runway. Bizarre.
Moving Time (h:m:s) 1:07:18 9:16 pace
Distance (mi ) 7.25
Splits:
1 10:19
2 9:28
3 9:13
4 9:08
5 9:05
6 9:12
7 9:01
8 2:00
Moving Time (h:m:s) 1:07:18 9:16 pace
Distance (mi ) 7.25
Splits:
1 10:19
2 9:28
3 9:13
4 9:08
5 9:05
6 9:12
7 9:01
8 2:00
Monday, February 19, 2007
Monday
Slept through the alarm clark this morning and missed my swim workout. Ran the North Riverwalk at lunch, lifted weights tonight. Here's the run part:
Moving Time (h:m:s) 0:47:21 9:03 pace
Distance (mi ) 5.23 miles
Temperature (°F) 53.6°F avg. 53.6°F high
Wind Speed ( mph) S 6.9 avg. S 6.9 max.
just an easy lunch run but sort of hilly.
Moving Time (h:m:s) 0:47:21 9:03 pace
Distance (mi ) 5.23 miles
Temperature (°F) 53.6°F avg. 53.6°F high
Wind Speed ( mph) S 6.9 avg. S 6.9 max.
just an easy lunch run but sort of hilly.
Sunday, February 18, 2007
Sunday
Reflections
New laptop, so I'm adding some files. Came across my running log from 2004. On January 1, 2004, I weighed 235 pounds. WOW- I had nearly forgotten. I've been at 175 for a while now. I would remind you of Clarence Bass if he younger, fatter, and out of shape
My goals this week:
1. Recognize God's grace around me, be a better husband, father, and co-worker
2. Run 40 miles
3. Swim 3 miles
4. Weight train 4 times
New laptop, so I'm adding some files. Came across my running log from 2004. On January 1, 2004, I weighed 235 pounds. WOW- I had nearly forgotten. I've been at 175 for a while now. I would remind you of Clarence Bass if he younger, fatter, and out of shape
My goals this week:
1. Recognize God's grace around me, be a better husband, father, and co-worker
2. Run 40 miles
3. Swim 3 miles
4. Weight train 4 times
Saturday, February 17, 2007
Too Old, Too Cold Saturday
crikey!
it was like 1000 below zero this morning at 6:40am when I started running on the Riverwalk, even though the bank said 22 degrees. I honestly think this is the LAST cold morning run like this. Just for the record, I dressed perfectly for it:
-socks, under armour shorts & mizuno tank top base layer
-new balance gortex pants
-nike sphere long sleeve shirt
-nike fleece vest (circa 1995, found it again this morning)
-crappy $3 walmart gloves
-socks over the gloves
-my wife's knit cap, I lost mine, she'll never know...
so dressed like that i felt just fine and managed 10.1 miles.
Moving Time (h:m:s) 1:38:41 9:44 pace
Distance (mi ) 10.14
Temperature (°F) 25.2°F avg. 28.4°F high
Wind Speed ( mph) NE 1.1 avg. NE 4.6 max.
Work sorta kicked my ass again this week and I only managed 2 lunch workouts; I did get to the gym 3 nights for weights; I'm holding steady at 175 lbs but gaining muscle mass. I feel really, really good. The swimming and weights have definitely made a huge difference in my overall strength and flexibility.
Looking to next week: weather looks OK, I will try to get back into my groove. I'll try to hit 40 miles running, 3 miles swimming, and 4 days' weight training.
it was like 1000 below zero this morning at 6:40am when I started running on the Riverwalk, even though the bank said 22 degrees. I honestly think this is the LAST cold morning run like this. Just for the record, I dressed perfectly for it:
-socks, under armour shorts & mizuno tank top base layer
-new balance gortex pants
-nike sphere long sleeve shirt
-nike fleece vest (circa 1995, found it again this morning)
-crappy $3 walmart gloves
-socks over the gloves
-my wife's knit cap, I lost mine, she'll never know...
so dressed like that i felt just fine and managed 10.1 miles.
Moving Time (h:m:s) 1:38:41 9:44 pace
Distance (mi ) 10.14
Temperature (°F) 25.2°F avg. 28.4°F high
Wind Speed ( mph) NE 1.1 avg. NE 4.6 max.
Work sorta kicked my ass again this week and I only managed 2 lunch workouts; I did get to the gym 3 nights for weights; I'm holding steady at 175 lbs but gaining muscle mass. I feel really, really good. The swimming and weights have definitely made a huge difference in my overall strength and flexibility.
Looking to next week: weather looks OK, I will try to get back into my groove. I'll try to hit 40 miles running, 3 miles swimming, and 4 days' weight training.
Thursday, February 15, 2007
Thursday
"The fight is won or lost far away from witnesses, behind the lines, in the gym, and out on the road, long before I dance under these lights." - Muhammad Ali
Wednesday, February 14, 2007
Winds Day
Swam this morning, 1 mile, felt great. I'm about over the cold & grunge I've had for over a week. I'll try to run this afternoon and then go to the gym tonight.
Tuesday, February 13, 2007
Tuesday
Back on Track
50° this morning at 4:30, not too bad for a run in tshirt and shorts. Ran 7.7 miles at about 9:20 pace. Plan to swim later today.
50° this morning at 4:30, not too bad for a run in tshirt and shorts. Ran 7.7 miles at about 9:20 pace. Plan to swim later today.
Monday, February 12, 2007
Monday
Swim - Run - Lift
Swam a mile this morning; ran 5.02 miles at the North Marina for lunch; lifted weights tonight. It was an awesome day here, about 60 degrees when I went running. I think my Tuesday a.m. run will be pretty nice.
Swam a mile this morning; ran 5.02 miles at the North Marina for lunch; lifted weights tonight. It was an awesome day here, about 60 degrees when I went running. I think my Tuesday a.m. run will be pretty nice.
Sunday, February 11, 2007
Sunday
Sunday- maintenance day for me
Week:31.04
Month:46.73
Year:171.18
A very longtime customer came in to the store yesterday. Someone I've known for about 7 years, when he was in the Ranger Battalion and then when he went to some other Army schools. He's stationed elsewhere now but came in for some running shoes. He has done several tours in Iraq and was telling me about his Cross Fit program and how he was able to incorporate it during his Iraq tours. I've seen a lot of mention about Cross Fit but haven't done any of the workouts. I went through a lot of the videos and might try some of them at the gym next week.
I've run and lifted weights and biked and swam for most of my life, in different amounts, usually all at the same time. For me, running and lifting are the crucial components. Running keeps me fit like nothing else; weight training keeps me strong and healthy. I lump abdominal work into the 'weight training' category. When I've been prone to running injuries it's because I've neglected the weights & ab exercises.
If you read Ultra Marathon Man by Dean Karnazes, he says that his daily on-the-road workout includes 4 sets of 50 pushups and 90 situps TWICE A DAY. He goes to the weight room regularly.
Week:31.04
Month:46.73
Year:171.18
A very longtime customer came in to the store yesterday. Someone I've known for about 7 years, when he was in the Ranger Battalion and then when he went to some other Army schools. He's stationed elsewhere now but came in for some running shoes. He has done several tours in Iraq and was telling me about his Cross Fit program and how he was able to incorporate it during his Iraq tours. I've seen a lot of mention about Cross Fit but haven't done any of the workouts. I went through a lot of the videos and might try some of them at the gym next week.
I've run and lifted weights and biked and swam for most of my life, in different amounts, usually all at the same time. For me, running and lifting are the crucial components. Running keeps me fit like nothing else; weight training keeps me strong and healthy. I lump abdominal work into the 'weight training' category. When I've been prone to running injuries it's because I've neglected the weights & ab exercises.
If you read Ultra Marathon Man by Dean Karnazes, he says that his daily on-the-road workout includes 4 sets of 50 pushups and 90 situps TWICE A DAY. He goes to the weight room regularly.
Saturday, February 10, 2007
Saturday
Saturday is Long Run Day
Well, for me it is. I had a cold from Monday through Friday and just did bare minimum... so I was sitting at 17 miles for the week. I'll try to run again tomorrow morning, but I really wanted to get at least 30 miles again this week. I had a vague idea of running 10 miles but wound up doing a little over 13. Kinda chilly out there this morning!
Moving Time (h:m:s) 2:08:07 9:42 pace
Distance (mi ) 13.19 miles
Temperature (°F) 31.4°F avg. 33.8°F high
Wind Speed ( mph) NW 6.9 avg. NW 8.1 max.
*****I added a couple of local blogs in the links area, please check them out! If you know of any others, please send me an email so I can add them*****
Well, for me it is. I had a cold from Monday through Friday and just did bare minimum... so I was sitting at 17 miles for the week. I'll try to run again tomorrow morning, but I really wanted to get at least 30 miles again this week. I had a vague idea of running 10 miles but wound up doing a little over 13. Kinda chilly out there this morning!
Moving Time (h:m:s) 2:08:07 9:42 pace
Distance (mi ) 13.19 miles
Temperature (°F) 31.4°F avg. 33.8°F high
Wind Speed ( mph) NW 6.9 avg. NW 8.1 max.
*****I added a couple of local blogs in the links area, please check them out! If you know of any others, please send me an email so I can add them*****
Thursday, February 08, 2007
Thursday
Feeling Better
Ran 5.2 miles at lunch today, felt fine, a little leftover from the cold I've had the past 3 days. Lifted weights tonight. My pace today was 9:04 which wasn't too bad on the somewhat hilly course. Bottom line is that I made out there for a run.
Ran 5.2 miles at lunch today, felt fine, a little leftover from the cold I've had the past 3 days. Lifted weights tonight. My pace today was 9:04 which wasn't too bad on the somewhat hilly course. Bottom line is that I made out there for a run.
Wednesday
I have a cold
I feel like there's a wet sponge stuck in my sinuses. This sucks. I did ab work this morning, took extra vitamins, etc. This sucks. I never ever get sick and when I do, I turn into a big wuss.
I feel like there's a wet sponge stuck in my sinuses. This sucks. I did ab work this morning, took extra vitamins, etc. This sucks. I never ever get sick and when I do, I turn into a big wuss.
Tuesday, February 06, 2007
Tuesday
Brrrrrrrrr it's cold outside!
7.29 miles this morning at 4:30, temp is 25°. Windpants, L/s nike drifit shirt, l/s tshirt over that, hat, gloves... felt fine. There was a full moon out this morning and I'm glad that I ran. The headlamp is crucial on these morning runs, I just can't believe I went so long without one.
Swim at night.
7.29 miles this morning at 4:30, temp is 25°. Windpants, L/s nike drifit shirt, l/s tshirt over that, hat, gloves... felt fine. There was a full moon out this morning and I'm glad that I ran. The headlamp is crucial on these morning runs, I just can't believe I went so long without one.
Swim at night.
Monday, February 05, 2007
Monday
Morning: Swam 1000m... fighting a cold today.
Afternoon: 5.1 miles @North Riverwalk, 2.5 miles then turnaround
Evening: weights
i've changed home pc's, work pc's and laptops about a dozen times in the past 6 months. Finally it's somewhat stable and I've started to use motionbased.com again to track my runs. I use the Garmin software first, then upload again to motionbased.
Afternoon: 5.1 miles @North Riverwalk, 2.5 miles then turnaround
Evening: weights
i've changed home pc's, work pc's and laptops about a dozen times in the past 6 months. Finally it's somewhat stable and I've started to use motionbased.com again to track my runs. I use the Garmin software first, then upload again to motionbased.
Saturday, February 03, 2007
Saturday
Riverwalk Run
A bit chilly this morning... got to the Riverwalk about 7am. The Super Bowl 5k started at 10am, so I had to miss it, but glad to get in a run even if it was a little cold.
Moving Time (h:m:s) 1:15:59 9:22 pace
Distance (mi ) 8.10
Moving Speed (mph) 6.4 avg. 13.6 max.
Elevation Gain (ft) +671 / -644
Temperature (°F) 28.4°F avg. 30.2°F high
Wind Speed ( mph) ESE 1.2 avg. ESE 3.5 max.
Will lift weights tonight.
A bit chilly this morning... got to the Riverwalk about 7am. The Super Bowl 5k started at 10am, so I had to miss it, but glad to get in a run even if it was a little cold.
Moving Time (h:m:s) 1:15:59 9:22 pace
Distance (mi ) 8.10
Moving Speed (mph) 6.4 avg. 13.6 max.
Elevation Gain (ft) +671 / -644
Temperature (°F) 28.4°F avg. 30.2°F high
Wind Speed ( mph) ESE 1.2 avg. ESE 3.5 max.
Will lift weights tonight.
Friday
Swam 1 mile early in the morning, didn't feel all that great. the rest of the day was a wash. Glad I got the swim in.
Thursday, February 01, 2007
Thursday
morning run
The beauty of an out-and-back course is that if it starts pouring rain at the turnaround, you still have to run home. 40 this morning, no rain at all until exactly the turnaround point, then BAM! A downpour. Then steady rain all the way back. My son called from Dahlonega a few minutes ago and said they had 6" of snow this morning. So anyway, this morning I knocked out 7.46 miles.
Lunch/Dinner
I might go swim a mile or so tonight
The beauty of an out-and-back course is that if it starts pouring rain at the turnaround, you still have to run home. 40 this morning, no rain at all until exactly the turnaround point, then BAM! A downpour. Then steady rain all the way back. My son called from Dahlonega a few minutes ago and said they had 6" of snow this morning. So anyway, this morning I knocked out 7.46 miles.
Lunch/Dinner
I might go swim a mile or so tonight
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