Didn't really do anything on Tuesday... ran 3 miles on Wednesday and lifted weights. I'm getting a lot better at the 'knees to elbows' exercise that I am doing on the pullup bar when I do my strength circuit. I'm able to touch my feet to the bar now on about 5 of 10 reps on each of the 5 sets. On the others, I'm close. I normally start them when I'm doing decline bench, so it's decline bench/knees to elbows/decline bench/ knees to elbows etc for 4 sets, then bench press / knees to elbows for the 5th. After the knees to elbows sets, I start on the glute-ham situps and do 3 or 4 sets of those, sometimes more, of 20 reps.
3 miles pretty easy. Getting excited about the Snickers marathon on Saturday. I keep remembering the line in Running To The Sun where the guy says "I start out with high expectations. I lower them during the race. At the end, I just try not to throw up on my shoes."
Thursday, February 28, 2008
Monday, February 25, 2008
Monday
Lifted at 5am. I was thinking this morning how much I like the current place, and that's saying a lot- I first starting lifting in 1972 and have worked out in a lot of weight rooms. The current place is good because
a. It's usually only me or 1-2 others there at 5am, and we are used to each other's routines and never get in the way.
b. The staff is cool and just what I need at 5am
c. Even though the place is a dungeon, that's sort of what keeps others away...and it has exactly the equipment I need.
d. I never have to meet this guy.
e. I never have anything to contribute to this thread.
So I weighed myself on Saturday morning, and I weigh 181. I was hoping that I'd be around 175 and hadn't weighed myself in a month or so, half hoping that I would weigh less. It's not a big deal.. I just bought size 33" pants the other day... and I'm thinking that the lifting is adding some weight. Will I stop lifting? No. Will I run more? Yes, espescially since the weather is getting nicer and I'll be more likely to run more often and longer when I do run. I'll swim more, too. So I'll weigh again in another month or so and see what happens. It's all about filling the blanks in on the training log.
Ran 4 miles after work around Lake Heath. Feel OK, just keeping loose before the marathon on Saturday morning.
a. It's usually only me or 1-2 others there at 5am, and we are used to each other's routines and never get in the way.
b. The staff is cool and just what I need at 5am
c. Even though the place is a dungeon, that's sort of what keeps others away...and it has exactly the equipment I need.
d. I never have to meet this guy.
e. I never have anything to contribute to this thread.
So I weighed myself on Saturday morning, and I weigh 181. I was hoping that I'd be around 175 and hadn't weighed myself in a month or so, half hoping that I would weigh less. It's not a big deal.. I just bought size 33" pants the other day... and I'm thinking that the lifting is adding some weight. Will I stop lifting? No. Will I run more? Yes, espescially since the weather is getting nicer and I'll be more likely to run more often and longer when I do run. I'll swim more, too. So I'll weigh again in another month or so and see what happens. It's all about filling the blanks in on the training log.
Ran 4 miles after work around Lake Heath. Feel OK, just keeping loose before the marathon on Saturday morning.
Saturday, February 23, 2008
Saturday
12 mile run this morning. The first 6 were faster than normal, the last 6 were about the pace I would like to run next Saturday at the Snickers Marathon Bar Marathon. About 60 degrees this morning and very humid.
I'll be at the store all day today and tomorrow.
I'll be at the store all day today and tomorrow.
Wednesday, February 20, 2008
Wow, it's Wednesday already
Man, what a week so far! busy at work, plus I've done my lifting and running. Not a bad start, even though it's already Wednesday.
Monday: lifted, couldn't leave work at lunch, so no swimming, and then one of my 2 dogs had a health issue when I got home.
Tuesday: Worked, didn't do anything at lunch other than practice my Kung Fu grip, then ran 6.1 miles when I got home. 8:55 pace around Lake Heath.
Wednesday: Lifted again at 5am, then worked through lunch in a catered meeting, then ran when I got home. Great weather, like 62 degrees. This time it was 5.7 miles at a 9:13 pace. I'm trying to get my pace down to exactly 9:09 a mile or something like that, since that's a 4 hour marathon pace and my one stated goal is to break 4 hours. I've noticed on my long runs that I start to fade at around mile 18... so instead of going all over the map with my pace, I'm going to try to keep it as close to 9:10 as possible for the first 20 miles. I guess after that, I'll either speed up, slow down, or keep going ;-)
But the plan is to speed up at that point, for the last 6.22 miles.
Monday: lifted, couldn't leave work at lunch, so no swimming, and then one of my 2 dogs had a health issue when I got home.
Tuesday: Worked, didn't do anything at lunch other than practice my Kung Fu grip, then ran 6.1 miles when I got home. 8:55 pace around Lake Heath.
Wednesday: Lifted again at 5am, then worked through lunch in a catered meeting, then ran when I got home. Great weather, like 62 degrees. This time it was 5.7 miles at a 9:13 pace. I'm trying to get my pace down to exactly 9:09 a mile or something like that, since that's a 4 hour marathon pace and my one stated goal is to break 4 hours. I've noticed on my long runs that I start to fade at around mile 18... so instead of going all over the map with my pace, I'm going to try to keep it as close to 9:10 as possible for the first 20 miles. I guess after that, I'll either speed up, slow down, or keep going ;-)
But the plan is to speed up at that point, for the last 6.22 miles.
Sunday, February 17, 2008
Sunday
Chooch262 posted this link in the Runner's World discussion forum today. It's from Ryan Hall's blog:
Ryan Hall: Confidence (Elite Athlete Blog - Entry #3)
here's a video:
Video of Ryan Hall training, from GodTube.
Ryan Hall: Confidence (Elite Athlete Blog - Entry #3)
here's a video:
Video of Ryan Hall training, from GodTube.
Saturday
20.1 mile run early, last long run before I do the Albany Marathon. 9:14 avg pace, comfortable. If I could stay at 9:08 or so for Albany I'd be very, very happy :-)
Saturday very busy at Below The Knee with lots & lots of runners coming in, including many from military schools on Fort Benning who were complaining of shin splints. Shin splints can be very painful & they are definitely the last thing you want if you're trying to complete a military course like BOLC II or OCS, since the runs & distances are all mandatory and the typical treatments for shin splints (rest, lower your mileage, ice, etc) can't be used. You just basically have to suck it up, do the best you can, and try to get better so that you can complete the course without getting recycled or worse.
The web has some great information about shin splints. Here is where I'd start- these are the places I've gone to get information:
1. The Shin Splints Injury Forum in Runner's World online forums has lots of real world examples of ways to treat shin splints.
2. There's an excellent article in Sports Injury Bulletin that is full of stretches & exercises to help treat shin splints.
3. Finally, here's a guide to taping your shins.
Saturday very busy at Below The Knee with lots & lots of runners coming in, including many from military schools on Fort Benning who were complaining of shin splints. Shin splints can be very painful & they are definitely the last thing you want if you're trying to complete a military course like BOLC II or OCS, since the runs & distances are all mandatory and the typical treatments for shin splints (rest, lower your mileage, ice, etc) can't be used. You just basically have to suck it up, do the best you can, and try to get better so that you can complete the course without getting recycled or worse.
The web has some great information about shin splints. Here is where I'd start- these are the places I've gone to get information:
1. The Shin Splints Injury Forum in Runner's World online forums has lots of real world examples of ways to treat shin splints.
2. There's an excellent article in Sports Injury Bulletin that is full of stretches & exercises to help treat shin splints.
3. Finally, here's a guide to taping your shins.
Friday, February 15, 2008
Thursday
"I like running because it's a challenge. If you run hard, there's the pain - and you've got to work your way through the pain. You know, lately it seems all you hear is 'Don't overdo it' and 'Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond. " - Bob Clarke, Philadelphia Flyers general manager, NHL Hall of Famer
I'm probably a slacker when it comes to pushing myself, but I like that quote. I really enjoy long runs but not to the point where I'm suffering... As I evolve as a runner, I think my long runs will just get longer.
So today was busy and I did not get to the pool. Still managed to get in a 6.4 mile run after work.
16 days until the Albany Marathon. This Saturday I'll run 20.5 or so, again. Next week I'll run 12 or 14, I think.
I haven't weighed myself in the past month or so, I don't really care about that. I think I'm somewhere around 180. I haven't changed my diet or anything, it's still as the same as ever.
I'm probably a slacker when it comes to pushing myself, but I like that quote. I really enjoy long runs but not to the point where I'm suffering... As I evolve as a runner, I think my long runs will just get longer.
So today was busy and I did not get to the pool. Still managed to get in a 6.4 mile run after work.
16 days until the Albany Marathon. This Saturday I'll run 20.5 or so, again. Next week I'll run 12 or 14, I think.
I haven't weighed myself in the past month or so, I don't really care about that. I think I'm somewhere around 180. I haven't changed my diet or anything, it's still as the same as ever.
Thursday, February 14, 2008
Wednesday - USRD
Unscheduled rest day for me. Got busy at work, didn't have time to do anything at lunch, got home late blah blah blah. But I was looking at my training calendar , saw that I run 5 days in a row, and figured that I'd take a one day break. Swim and run again on Thursday.
Joe Friel is one of the TrainingBible Coaching coaches - he published the Cyclist's Training Bible and other books - and he and Adam Zucco have a series of triathlon camps in the US and other countries. He's got a great blog which is worth checking out.
do you lift weights? Here's Joe Friel's take on it. I have lifted weights since the 8th grade, off and on... so more than 30 years for sure. Sometimes that's all I've done, but usually it's part of a bigger effort. Right now I cherry-pick the Crossfit workouts and do a 32-minute circuit training workout 3 or 4 times a week.
Joe Friel is one of the TrainingBible Coaching coaches - he published the Cyclist's Training Bible and other books - and he and Adam Zucco have a series of triathlon camps in the US and other countries. He's got a great blog which is worth checking out.
do you lift weights? Here's Joe Friel's take on it. I have lifted weights since the 8th grade, off and on... so more than 30 years for sure. Sometimes that's all I've done, but usually it's part of a bigger effort. Right now I cherry-pick the Crossfit workouts and do a 32-minute circuit training workout 3 or 4 times a week.
Tuesday, February 12, 2008
Tuesday
I went to the SNICKERS® MARATHON® Energy Bar marathon & half marathon site today and was stunned to see that March 1st is just 17 days away. Crikey! Time does fly when you're having fun.
6.4 miles tonight around Lake Heath & the neighborhood.
Tomorrow, the plan is lift weights at 5am and run after work. After a 3 week layoff from weights, I started back on Monday morning. I don't think I will stop again, it's too painful to start back up!
6.4 miles tonight around Lake Heath & the neighborhood.
Tomorrow, the plan is lift weights at 5am and run after work. After a 3 week layoff from weights, I started back on Monday morning. I don't think I will stop again, it's too painful to start back up!
Monday, February 11, 2008
Sunday - Monday
Sunday: 2.1 easy miles around Lake Heath
Monday: lift weights 5am, haven't done it for 2 weeks... felt OK this morning but I think I'll be sore later. It was impacting my swimming, so I stopped - but I feel a lot better when I lift, so I'm back at it.
Plan to swim 1 mile at lunch, then run 6 miles tonight after work.
Talked to a handful of people this weekend who were starting beginner's programs leading up to entering the Midtown Classic 5K here in Columbus.
Monday: lift weights 5am, haven't done it for 2 weeks... felt OK this morning but I think I'll be sore later. It was impacting my swimming, so I stopped - but I feel a lot better when I lift, so I'm back at it.
Plan to swim 1 mile at lunch, then run 6 miles tonight after work.
Talked to a handful of people this weekend who were starting beginner's programs leading up to entering the Midtown Classic 5K here in Columbus.
Saturday, February 09, 2008
Saturday - Long Run
5:30 am, Riverwalk... 20.5 miles. Got finished at 8:45 so it was, again, around a 9:33 pace for my long run. Yesterday I ran at lunch from North Marina through Bibb City to just about the 'homeless shelter' area, and back, which meant that I did a fairly hilly course. I could feel it today...
No big deal though. Went to the YMCA after the run, showered, made it to Starbucks... then home to grab some stuff & then to Below The Knee. Lots of runners in today, so it was a fun day to work there. We have some new Brooks Adrenalines & Glycerins in, and they always sell really fast.
Probably do a couple of laps around Lake Heath tomorrow afternoon.
-Mike
No big deal though. Went to the YMCA after the run, showered, made it to Starbucks... then home to grab some stuff & then to Below The Knee. Lots of runners in today, so it was a fun day to work there. We have some new Brooks Adrenalines & Glycerins in, and they always sell really fast.
Probably do a couple of laps around Lake Heath tomorrow afternoon.
-Mike
Friday, February 08, 2008
2,800-mile run across America coming to Columbus
2,800-mile run across America coming to Columbus
Three former cross-country stars averaging a marathon a day
for four straight months as part of "Nation Run 2008"
By Seth Odell
(518) 928-2962, partridgehousepr@gmail.com
Three longtime friends and former college track teammates have embarked on the biggest race of their lives, running across the entire length of America. The coast-to-coast journey, which kicked off Feb. 1, is set to arrive in Columbus, Georgia Tuesday Feb. 12.
The runners, all from upstate New York, average 25 miles a day for an expected 116 days, planning to complete their journey in San Diego, Calif., sometime in May.
Andrew Wahila, Matthew Durkin and Ken Stannard, all 23 years old, have been planning the eight-state run for more than three years. Originally an idea hatched in their college dorm room, "Nation Run 2008" has finally come to fruition.
"Over the last three years, our plans have altered, the route has evolved and personal reasons for doing such a run have changed," says Wahila, of Endicott, N.Y.
But for all the runners, "Nation Run 2008" is about the ultimate challenge, a life-changing adventure and experiencing life one step at a time.
"This has nothing to do with Forrest Gump, getting away from something or saving the world," says Durkin, of East Greenbush, N.Y. "This is about adventure, friendship and living the dream."
With no support car following them, the runners will push all their gear in two baby joggers and will carry tents and the food and water they need each day.
"We fully expect and are prepared to be sleeping in our tents each and every night," says Wahila. "We welcome this lifestyle and are looking forward to it … to some degree."
That isn't to say, however, that a warm meal or bed will be turned down. If you see these four pavement nomads as they make their way across the continent, they want you to know, they say half-jokingly, that they will never refuse food from kind strangers.
The public is even being encouraged to take part. Wahila, Durkin and Stannard are welcoming everyone, from running clubs and college track teams to casual walkers and skateboarders, to join them, be it for a minute, a mile or a day.
The runners also welcome supporters to make donations to the PFC Philip Diaferio Memorial Scholarship Fund. The fund has been set up in honor of Wahila's first cousin, who was killed Nov. 24, 2007, in a car accident while home on leave from the U.S. Army. Diaferio was an Iraq War veteran, and the scholarship in his name will be granted to a selected graduating senior from Union-Endicott High School in Endicott, N.Y.
Those interested in tracking the runners' progress can do so at the trip's official Web site, www.nationrun.com. In addition to daily updates, the site offers a full trip itinerary, an equipment listing and runner biographies.
To learn more about "Nation Run 2008" or to interview any of the runners anywhere along their route, please contact:
Seth Odell, Partridge House PR
partridgehousepr@gmail.com
Three former cross-country stars averaging a marathon a day
for four straight months as part of "Nation Run 2008"
By Seth Odell
(518) 928-2962, partridgehousepr@gmail.com
Three longtime friends and former college track teammates have embarked on the biggest race of their lives, running across the entire length of America. The coast-to-coast journey, which kicked off Feb. 1, is set to arrive in Columbus, Georgia Tuesday Feb. 12.
The runners, all from upstate New York, average 25 miles a day for an expected 116 days, planning to complete their journey in San Diego, Calif., sometime in May.
Andrew Wahila, Matthew Durkin and Ken Stannard, all 23 years old, have been planning the eight-state run for more than three years. Originally an idea hatched in their college dorm room, "Nation Run 2008" has finally come to fruition.
"Over the last three years, our plans have altered, the route has evolved and personal reasons for doing such a run have changed," says Wahila, of Endicott, N.Y.
But for all the runners, "Nation Run 2008" is about the ultimate challenge, a life-changing adventure and experiencing life one step at a time.
"This has nothing to do with Forrest Gump, getting away from something or saving the world," says Durkin, of East Greenbush, N.Y. "This is about adventure, friendship and living the dream."
With no support car following them, the runners will push all their gear in two baby joggers and will carry tents and the food and water they need each day.
"We fully expect and are prepared to be sleeping in our tents each and every night," says Wahila. "We welcome this lifestyle and are looking forward to it … to some degree."
That isn't to say, however, that a warm meal or bed will be turned down. If you see these four pavement nomads as they make their way across the continent, they want you to know, they say half-jokingly, that they will never refuse food from kind strangers.
The public is even being encouraged to take part. Wahila, Durkin and Stannard are welcoming everyone, from running clubs and college track teams to casual walkers and skateboarders, to join them, be it for a minute, a mile or a day.
The runners also welcome supporters to make donations to the PFC Philip Diaferio Memorial Scholarship Fund. The fund has been set up in honor of Wahila's first cousin, who was killed Nov. 24, 2007, in a car accident while home on leave from the U.S. Army. Diaferio was an Iraq War veteran, and the scholarship in his name will be granted to a selected graduating senior from Union-Endicott High School in Endicott, N.Y.
Those interested in tracking the runners' progress can do so at the trip's official Web site, www.nationrun.com. In addition to daily updates, the site offers a full trip itinerary, an equipment listing and runner biographies.
To learn more about "Nation Run 2008" or to interview any of the runners anywhere along their route, please contact:
Seth Odell, Partridge House PR
partridgehousepr@gmail.com
Thursday, February 07, 2008
Swim Goggles
I got some new goggles, the Speedo Air Seal XR, a few days ago. I've used them twice so far and have really enjoyed them. Prior to these, I was using the Speedo Sprint & the Speedo Pro Anti-Fog. I have used the Sprint and the Pro Anti-Fog models since 1985, if that gives you any idea of what 'changing goggles' means to me.
The strap: very comfortable, very easy to adjust. I had to tighten it a bit from the initial settings and it was easy to do.
The seal: These goggles come with 3 interchangeable nosepieces. I swapped out the nosepiece after using them, and went with a smaller nosepiece, and the goggles fit better after that. I guess I have beady eyes or something. So even though the seal was very, very good on first use, it was even better once I used a smaller nosepiece.
Field of vision: wide. You can see really well in these goggles- which is what I liked about the Pro Anti-Fog. Field of vision is great.
Cost: $20
Where can I find them in Columbus? Dick's Sporting Goods.
The strap: very comfortable, very easy to adjust. I had to tighten it a bit from the initial settings and it was easy to do.
The seal: These goggles come with 3 interchangeable nosepieces. I swapped out the nosepiece after using them, and went with a smaller nosepiece, and the goggles fit better after that. I guess I have beady eyes or something. So even though the seal was very, very good on first use, it was even better once I used a smaller nosepiece.
Field of vision: wide. You can see really well in these goggles- which is what I liked about the Pro Anti-Fog. Field of vision is great.
Cost: $20
Where can I find them in Columbus? Dick's Sporting Goods.
Wednesday, February 06, 2008
Wednesday
Great weather here. It was 62° after work tonight when I ran- which I did at Lake Heath, in the dark, using my headlamp. Sweet run.
So today was 1 mile swim, then 6.4 mile run. The swim was a little faster than usual... I got some new goggles and can see the other lanes more clearly. So I was doing my laps, and then noticed that someone a couple of lanes over had the audacity to swim faster than me, and I could see him, so I had to speed up. I hate it when that happens at the pool. It's worse if they're in the lane right next to me... that's the absolute worst. So I sped up on laps like 17-25 or something, that's why my time was better today by about 90 seconds.
Wow, tomorrow is Thursday already. Time flies. Probably another mile swim, then 6 mile or so run later. We'll see.
So today was 1 mile swim, then 6.4 mile run. The swim was a little faster than usual... I got some new goggles and can see the other lanes more clearly. So I was doing my laps, and then noticed that someone a couple of lanes over had the audacity to swim faster than me, and I could see him, so I had to speed up. I hate it when that happens at the pool. It's worse if they're in the lane right next to me... that's the absolute worst. So I sped up on laps like 17-25 or something, that's why my time was better today by about 90 seconds.
Wow, tomorrow is Thursday already. Time flies. Probably another mile swim, then 6 mile or so run later. We'll see.
Tuesday, February 05, 2008
Scott Matty
I'd just like to offer my deepest sympathies and heartfelt prayers to the family of Scott Matty, the local cyclist who was killed while riding on Sunday morning. What a tragedy.
I've had close calls both while running and while cycling. Please, those of you who are reading this, be careful. And be careful driving when you see cyclists and runners.
I've had close calls both while running and while cycling. Please, those of you who are reading this, be careful. And be careful driving when you see cyclists and runners.
Monday, February 04, 2008
Monday
Felt pretty good tonight. 68° for the run, very nice, in the dark, with my blinking red light & headlamp, etc... 6 miles at 8:38 per mile. I could probably go faster on my nightly runs but I like to start out slow on the first mile. Afterwards I did have a painful cramp in my butt, which is a new thing, so that cramp combined with the odd calf & arch cramps I've been getting at the pool, and I think I need to watch my diet a bit more.
I swam a mile at lunch today, too, so that contributed (maybe?) to the cramp. Who knows. Shower & food & some CeraSport w/ protein and I'm good to go.
I swam a mile at lunch today, too, so that contributed (maybe?) to the cramp. Who knows. Shower & food & some CeraSport w/ protein and I'm good to go.
Saturday, February 02, 2008
Saturday - Long Run Day
31° this morning at 5:30am... so I ended up running from the River Club to Fort Benning & back, by myself, for 20.5 miles @9:29 pace. I wanted to take it easy and test my foot out, and it felt good throughout the run. I think it's OK, but I'll keep using the insoles for awhile anyway, just in case.
I did renew my membership in the Columbus Roadrunners today. I didn't run in the Super Bowl 5K , but I went by the race after my run.
let's see...
I'd like to drop from 179 lbs down to about 175 by the end of February.
I got a new pair of swim goggles on Friday afternoon... can hardly wait to test them out in the pool on Monday. Photos & a review soon. It's funny how I swim so much, but have gone through a bunch of $8 goggles. I have used the Speedo Sprint & the Speedo Ultra anti-fog for years and years. My pair of Speedo Sprint is scratched and can barely seal now, so I needed some new ones badly. I fall into a rut of just using the same thing over and over. So these are new, and more expensive, and I'm excited to try them out.
I think I'll run a couple of laps around Lake Heath tomorrow after work, so I'll wind up w/ 44.3 miles for the week.
I did renew my membership in the Columbus Roadrunners today. I didn't run in the Super Bowl 5K , but I went by the race after my run.
let's see...
I'd like to drop from 179 lbs down to about 175 by the end of February.
I got a new pair of swim goggles on Friday afternoon... can hardly wait to test them out in the pool on Monday. Photos & a review soon. It's funny how I swim so much, but have gone through a bunch of $8 goggles. I have used the Speedo Sprint & the Speedo Ultra anti-fog for years and years. My pair of Speedo Sprint is scratched and can barely seal now, so I needed some new ones badly. I fall into a rut of just using the same thing over and over. So these are new, and more expensive, and I'm excited to try them out.
I think I'll run a couple of laps around Lake Heath tomorrow after work, so I'll wind up w/ 44.3 miles for the week.
Friday, February 01, 2008
Thursday
Didn't get to do anything at lunch, so I ended up running once I got home, around 6:45 pm. It was 43° (felt like 35°, according to weather.com), and a little breezy, but I dressed appropriately. A few raindrops, but a nice run nevertheless. Went a different route so I could get hills, so it was probably 5.9 miles instead of 6.05 or whatever (I wasn't wearing the Garmin, lesson learned).
My foot is feeling much better. I've been using my old, tried-and-true Sorbothane rigid arch insoles religiously, moving them from one shoe to another starting when I get out of bed in the morning, and it's making a difference. At first I could literally feel a tendon or something snapping every time I took a step with my right foot, right in the arch area.
I'll run probably 3 or 4 miles on Friday, then go for a 20 mile run on Saturday morning. Saturday will be the test, for sure. I'm just gonna take it slow and easy and see how my foot feels. It's supposed to be clear and cold (31°) on Saturday morning.
My foot is feeling much better. I've been using my old, tried-and-true Sorbothane rigid arch insoles religiously, moving them from one shoe to another starting when I get out of bed in the morning, and it's making a difference. At first I could literally feel a tendon or something snapping every time I took a step with my right foot, right in the arch area.
I'll run probably 3 or 4 miles on Friday, then go for a 20 mile run on Saturday morning. Saturday will be the test, for sure. I'm just gonna take it slow and easy and see how my foot feels. It's supposed to be clear and cold (31°) on Saturday morning.
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