hit the gym at 5:30am. I don't think i got enough sleep last night, i was feeling a little listless and unmotivated. hit all with the same weights as last week, but it was hard. so nothing special, some days it's just taking care of business. this is a step-up week in miles, I need to watch my energy and disposition. I can't afford another over-training/recovery episode, and I cannot risk an injury.
6/16/14. strict press. pull ups. bench presses. GHD situps/back extentions. protein shake. coffee. apple. almonds/cashews. marinated/grilled hanger steak. loaded baked potato. fresh sugar snap peas. apple. dinner. lots of water.
Tuesday, June 17, 2014
Monday, June 16, 2014
6/14-15/14. sat. sun. 5 mile pace run. yoga. 6 mile sunday.
6/14/14. Saturday. Hal called for a 5 mile pace run. in a pace run, you try to maintain the pace you want to be able to hold for your longest distance run, someday. My goal was to run my 5 miles at a steady pace of 8 min/mile. but i also wanted to run it without watching the pace on my GPS watch. i wanted to just see if i could hold a steady faster pace without constant input/reinforcement. i just wanted to go out, run 5 miles at what felt like a pretty hard pace (but not as fast a 5 mile race pace), and see what I held. when i wrapped it up, my average moving pace was actually 7:32 min/mile. a little faster than my goal, but not too bad and I didn't feel horrible afterwards. so i can call the 5 mile pace run a success. It was absolutely perfect weather for a fast run. 52 degrees, 93% humidity, cool steady mist that kept you from overheating. just a good run. then i followed it up with about 20 minutes of foam rolling and an hour of yoga at the gym. nice class, 5 of us, just right. yoga really helps me with my recovery time.
6/15/14. sunday. father's day. Hal called for a 6 mile run. T rode her mountain bike and kept me company. i kept my pace slow enough so i could talk while running. this is exactly what Hal says to do (maintain a training pace where you can comfortably have a conversation while running) but i never have anyone to talk to. so this was really nice. I dropped 5 mg of L Glutamine about 30 minutes prior to the run . I wasn't expecting the run to be traumatic, so I didn't really expect the L Glutamine to really help my recovery much, but i was more interested in whether my body could handle it with no issues. everything was fine. I think next sunday's run is long enough to carry water and gu and an L Glutamine capsule. i guess its about time to start practicing the techniques I will need in Berlin. use my long run days to prepare for actual hydration/supplementation while running.
so this wrapped up a decent weekend, but these were still short runs. this is a big step up week coming - next calls for a 6 mile saturday and an 11 mile sunday. I fear for the worst.
6/15/14. sunday. father's day. Hal called for a 6 mile run. T rode her mountain bike and kept me company. i kept my pace slow enough so i could talk while running. this is exactly what Hal says to do (maintain a training pace where you can comfortably have a conversation while running) but i never have anyone to talk to. so this was really nice. I dropped 5 mg of L Glutamine about 30 minutes prior to the run . I wasn't expecting the run to be traumatic, so I didn't really expect the L Glutamine to really help my recovery much, but i was more interested in whether my body could handle it with no issues. everything was fine. I think next sunday's run is long enough to carry water and gu and an L Glutamine capsule. i guess its about time to start practicing the techniques I will need in Berlin. use my long run days to prepare for actual hydration/supplementation while running.
so this wrapped up a decent weekend, but these were still short runs. this is a big step up week coming - next calls for a 6 mile saturday and an 11 mile sunday. I fear for the worst.
Friday, June 13, 2014
6/12/14. run and strength 3.
up at 4:40am or so, on the street by 4:50am, knocked out 3 miles in about 25 minutes. acceptable pace. still feeling those pistols, though. in the dark, wearing a t-shirt without my nike flash jacket, here is what the NB armbands look like, side by side with the nike flash. not nearly as visible, but i can't run in the jacket once its over about 50 degrees...
hit the gym for a third time this week. trying an extra day/routine. did bench rows with a 53# kettlebell, matador dips, free-standing barbell calf raises (only 95#, but it was a little trial/error this week figuring out how to set this one up), GHD situps and GHD back extensions. dips were tough. by the middle of the second set, I could only hit them one at a time. slow going. but it was good to get a little extra gym time in this week. I have a little bit of a mileage step-up starting next week. going from approx low 20s to about 30 miles per week. we'll see what the energy level is like by the end of next week.
6/12/14. run. strength 3. coffee. orange. almonds/cashews. ham/cheese sandwich. cole slaw. sugar snap peas. protein shake. 12 ounce top sirloin. loaded baked potato. fancy ass salad. 2 dinner rolls. bowls of peanuts. lots of water.
hit the gym for a third time this week. trying an extra day/routine. did bench rows with a 53# kettlebell, matador dips, free-standing barbell calf raises (only 95#, but it was a little trial/error this week figuring out how to set this one up), GHD situps and GHD back extensions. dips were tough. by the middle of the second set, I could only hit them one at a time. slow going. but it was good to get a little extra gym time in this week. I have a little bit of a mileage step-up starting next week. going from approx low 20s to about 30 miles per week. we'll see what the energy level is like by the end of next week.
6/12/14. run. strength 3. coffee. orange. almonds/cashews. ham/cheese sandwich. cole slaw. sugar snap peas. protein shake. 12 ounce top sirloin. loaded baked potato. fancy ass salad. 2 dinner rolls. bowls of peanuts. lots of water.
Thursday, June 12, 2014
so I'm not really a runner. seriously.
last week, when i was sitting waiting for Mike Allsop to start his presentation about his climbing/adventuring/running/piloting, i was talking to a guy sitting at my table. he asked "are you are a runner?" to which I immediately replied, without thinking, "no, of course not".
seriously. I'm not a runner. i'm not an athlete. i'm not into sports. i'm not a fitness enthusiast. i'm definitely not a jock. never have been, never will be.
then he asked me a few more questions...
"well, do you run at all?" to which I said, yeah, maybe a little bit. like 5-6 times a week. but only 20-30 miles a week.
"have you run a marathon?" full or half I asked? then i said, well, i've run both i guess. yeah, actually i once ran 2 fulls in one month, two summers ago. set my PR on the 2nd one.
"are you training right now?" kind of, yeah, a little bit. I'm going to run the Berlin Marathon in September. yeah, that's right, Berlin Germany. No, I wasn't already going there, the trip is specifically for the marathon.
"do you go to the gym?" not really. well, maybe a little, but definitely not more than 4 times a week, counting 1 day of yoga. in fact, usually only 3 times a week right now.
at which the conversation kind of died down. I still don't feel comfortable telling people i'm a runner. i have no training. I don't have a degree or a certificate. or a license. I'm not particularly good. i'll never qualify for boston. i'm not ELITE. but i wonder what it takes to be a real runner.
I put my training ahead of most everything else. I follow The Plan like its engraved stone. i run in the shittiest weather imaginable. i go to the gym at 5:30am when i want to sleep. I run in the dark when the rest of the world is sleeping. some days i run in an elevation mask to restrict my breathing. i run when my legs hurt. i lift when my shoulders ache. i eat to perform. i read autobiographies of ultra-marathoners. i watch documentaries about strongman competitions. i actually got a copy of Trailrunner magazine in the mail this week. and i read it cover to cover. i make my family work out with me. i track my runs with a GPS watch and i post it on-line. then i analyze the data.
I guess i 'm a little bit a runner. only for a little while. don't hold it against me.
seriously. I'm not a runner. i'm not an athlete. i'm not into sports. i'm not a fitness enthusiast. i'm definitely not a jock. never have been, never will be.
then he asked me a few more questions...
"well, do you run at all?" to which I said, yeah, maybe a little bit. like 5-6 times a week. but only 20-30 miles a week.
"have you run a marathon?" full or half I asked? then i said, well, i've run both i guess. yeah, actually i once ran 2 fulls in one month, two summers ago. set my PR on the 2nd one.
"are you training right now?" kind of, yeah, a little bit. I'm going to run the Berlin Marathon in September. yeah, that's right, Berlin Germany. No, I wasn't already going there, the trip is specifically for the marathon.
"do you go to the gym?" not really. well, maybe a little, but definitely not more than 4 times a week, counting 1 day of yoga. in fact, usually only 3 times a week right now.
at which the conversation kind of died down. I still don't feel comfortable telling people i'm a runner. i have no training. I don't have a degree or a certificate. or a license. I'm not particularly good. i'll never qualify for boston. i'm not ELITE. but i wonder what it takes to be a real runner.
I put my training ahead of most everything else. I follow The Plan like its engraved stone. i run in the shittiest weather imaginable. i go to the gym at 5:30am when i want to sleep. I run in the dark when the rest of the world is sleeping. some days i run in an elevation mask to restrict my breathing. i run when my legs hurt. i lift when my shoulders ache. i eat to perform. i read autobiographies of ultra-marathoners. i watch documentaries about strongman competitions. i actually got a copy of Trailrunner magazine in the mail this week. and i read it cover to cover. i make my family work out with me. i track my runs with a GPS watch and i post it on-line. then i analyze the data.
I guess i 'm a little bit a runner. only for a little while. don't hold it against me.
6/11/14. wed. longish run.
whew. was really feeling those pistols from tuesday. its not that out of the ordinary that i have to run on sore/stiff legs. running 5 miles the day after strength 2, i kind of expect some of that in the quads and calfs. but after those pistols - wow, I have never felt my hamstrings like that while running. brutal. plus it was hotter than hell - at least 70 degrees and sunny. and i hit every stop light along the way. but enough complaining, the good news is that i was able to hit that zen run, the one where you finish and you don't really remember anything about it. you did it, and you maintained a reasonable pace, but you have no real recollection of it and you don't remember the difficulty. its not that it wasn't hard. far from it. i know that every step of the way was a mental decision to keep going, and it was difficult as always. but when it was over, it was over and gone. like it hadn't happened. its really nice when this happens.
6/11/14. coffee. almonds/cashews. orange. chicken bog. peas/corn. ham and cheese. teriyaki pineapple turkey burger. cole slaw. sweet potato fries. cherries with a shortbread cookie. reese's peanut butter eggs (found some easter candy hidden in the freezer).
6/11/14. coffee. almonds/cashews. orange. chicken bog. peas/corn. ham and cheese. teriyaki pineapple turkey burger. cole slaw. sweet potato fries. cherries with a shortbread cookie. reese's peanut butter eggs (found some easter candy hidden in the freezer).
Wednesday, June 11, 2014
6/10/14. run. strength 2.
up at at 4:35am, on the street by 4:50 am, knocked 3 early am miles. it was a little chilly, so I wore a long sleeve shirt. didn't see hardly anybody out on the street - a walker or 2, only one other runner. maybe the enthusiasm of summer has worn off already? the first run of the week (after a rest day) is always the easiest. avg'd an 8:17 min/mile pace, but i didn't really feel like I was pushing too hard.
hit the gym after work. Strength 2: back squats, deadlifts, front rack barbell lunges, and toes 2 bar. same weights as last week, didn't feel too terrible. added pistol progressions. I read the one legged squats a a good leg workout for runners to have in their arsenal - isolate one leg at a time instead of the more isometric type of lifting. pistols are hard - i can't do them. i started my progressions by doing the one legged squat, lowering down to a 20 inch box, touch and go. 10 per leg, 3 sets. by the time i had 30 per leg, my glutes and hips were wailing. I think I am going to keep these in my workout. the gym was crowded but that was cool - it was nice seeing a lot of people around.
christmas in June - box of supplements came in the mail. I am going to start with the Gu on the long runs (in about 2 weeks) and I saw I was down to 4 or 5 packs. trying a new flavor - cherry lime. hope its good. got the bottle of L Glutamine caps, also going to give those a shot on long runs. T wanted another flavor of NOxplode (she hates my blue razz) so picked up a jug of lemonade.
6/10/14. run. strength 2. coffee. almonds/cashews. stuffed poblano peppers. peas. protein shake. BBQ chicken taco salad. strawberries and shortbread. lots of water.
hit the gym after work. Strength 2: back squats, deadlifts, front rack barbell lunges, and toes 2 bar. same weights as last week, didn't feel too terrible. added pistol progressions. I read the one legged squats a a good leg workout for runners to have in their arsenal - isolate one leg at a time instead of the more isometric type of lifting. pistols are hard - i can't do them. i started my progressions by doing the one legged squat, lowering down to a 20 inch box, touch and go. 10 per leg, 3 sets. by the time i had 30 per leg, my glutes and hips were wailing. I think I am going to keep these in my workout. the gym was crowded but that was cool - it was nice seeing a lot of people around.
christmas in June - box of supplements came in the mail. I am going to start with the Gu on the long runs (in about 2 weeks) and I saw I was down to 4 or 5 packs. trying a new flavor - cherry lime. hope its good. got the bottle of L Glutamine caps, also going to give those a shot on long runs. T wanted another flavor of NOxplode (she hates my blue razz) so picked up a jug of lemonade.
6/10/14. run. strength 2. coffee. almonds/cashews. stuffed poblano peppers. peas. protein shake. BBQ chicken taco salad. strawberries and shortbread. lots of water.
Tuesday, June 10, 2014
6/9/14. monday. strength 1.
Hal calls this "crosstraining" day, so i call it a day to get in the gym. same as last week: strict presses, pull ups, bench presses, GHD sit ups, GHD back extensions. same weights as last week, felt good. lower body still feels fairly stiff from the weekends running, but this day off should go a long ways towards fixing that.
I'm going to try a new supplement on long run days (anything over 10 miles). Mike Allsop recommended to me that I give L Glutamine a try. he talked about using L glutamine during his marathon runs to aid in recovery. he also feels that it helped to keep him from hitting the wall during distance. i did some online research. may help, may not. its a non-essential amino acid. some people think it may aid in recovery and tissue re-building. some think it helps in endurance, and converting glycogen to energy, and help prolong your body's energy stores.
either way, its pretty cheap, so i'm going to give it a try on some long runs. 5g before the run, then 1g every 30 minutes while running. as my long runs get over 10 miles (in about 2 weeks), I will begin to re-introduce Gu packs every 30 minutes while running, and also try out the L Glutamine. Which neccessarily means hydration, so I will need to start wearing the nathan hydation back pack again. For the runs of 10-15 miles, I could probably just get away with my belt/bottles, but i may as well just dive in and start wearing hte pack again. it will be training for Berlin.
6/9/14. strength 1. protein shake. coffee. orange. almonds/sunflower seeds. cashew chicken. peas. white rice. apple. nuts. chicken bog. sauteed kale/bacon. spinach salad. apple pie.
I'm going to try a new supplement on long run days (anything over 10 miles). Mike Allsop recommended to me that I give L Glutamine a try. he talked about using L glutamine during his marathon runs to aid in recovery. he also feels that it helped to keep him from hitting the wall during distance. i did some online research. may help, may not. its a non-essential amino acid. some people think it may aid in recovery and tissue re-building. some think it helps in endurance, and converting glycogen to energy, and help prolong your body's energy stores.
either way, its pretty cheap, so i'm going to give it a try on some long runs. 5g before the run, then 1g every 30 minutes while running. as my long runs get over 10 miles (in about 2 weeks), I will begin to re-introduce Gu packs every 30 minutes while running, and also try out the L Glutamine. Which neccessarily means hydration, so I will need to start wearing the nathan hydation back pack again. For the runs of 10-15 miles, I could probably just get away with my belt/bottles, but i may as well just dive in and start wearing hte pack again. it will be training for Berlin.
6/9/14. strength 1. protein shake. coffee. orange. almonds/sunflower seeds. cashew chicken. peas. white rice. apple. nuts. chicken bog. sauteed kale/bacon. spinach salad. apple pie.
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