up at 4:30am, couldn't sleep, ready to hit the gym. at the gym by 5:20, waiting for The Man to show up. warmed up and did strength 1 workout. went a little heavier on the strict presses. all pull ups were strict. felt pretty good. wish i had more time. a few more lifts I would like to work in. but felt good.
after work, the sun was shining, absolutely beautiful day. which regrettably meant elevation mask monday (I secretly like my mask, it's just really hard to run with it and i kind of have a love/hate thing going on). tried to pay attention to the rest of my body, beyond my strained respiration and elevated heart rate. last week, i got fatigued and i think my core got loose. i had a jarring shock in my lower back coming off a curb, going down a steep hill halfway through. took two days to feel normal. so this week i tried to pay more attention to these things. run went well, hardly wanted to throw up at all.
3/31/14. strength 1. run. presses. pull ups. push ups.GHD sit ups. GHD back ext. 3 miles in the mask. protein shake. coffee. orange. almonds/cashews. pork jerky. chicken sandwich (grilled breast, honey mustard, arugala, ciabatta roll), waldorf salad. apple. protein bar.lettuce wrap thai pork. coconut rice. snap peas.
Monday, March 31, 2014
Sunday, March 30, 2014
3/29-3/30/14. Sat-Sun. how not to eat before running. Swedish speedplay and the longer run.
this weekend i was an example of how not to eat before running.
sat. after i got home from the gym (tried to get in and help judge 14.5 after E's little league game was canceled), I ate big sandwich (pastrami, swiss, spicy grainy mustard, dave's killer bread). then about a quart of trail mix (cashews, almonds, peanuts, chocolate chips, dried cherries). and 2 serving of indian style fired rice (rice, beans, peas, cashews, curry, saffron). then I went out for the sprint practice (swedish speedplay). I truly wanted to vomit. like when you drink too much, and just want to go to sleep, and so you wish you could just vomit and get it over with so the room would stop spinning and you could sleep? yeah, that's how bad I wanted to throw up. but i ran fast. data below. sprints at roughly 14 mph, "rest" runs at roughly 6mph, for an average of approx 7.2 mph over a 35 min run (4.2 miles).
sunday. ate big breakfast sandwich. 2 slices toasted dave's killer bread, 2 slices pastrami, 2 fried eggs, 2 slices swiss cheese. 3/4 of a pot of coffee. then another starbucks coffee. then irish pub food - beef and guiness pot pie, mashed potatoes, carrots, broccoli, half a crispy chicken sandwich, half an order of fires, 2 slices of irish soda bread with grass-fed butter. then I went and ran my 7 miles.
this is like training in bad weather. if you can do your training in rain and cold and gloom, then you will do better when it's nice out. well, if i can train myself to run with a gutbomb like that, then think of how fast and far i can go on a proper diet? at least, that's what i told myself all weekend long...
sat. after i got home from the gym (tried to get in and help judge 14.5 after E's little league game was canceled), I ate big sandwich (pastrami, swiss, spicy grainy mustard, dave's killer bread). then about a quart of trail mix (cashews, almonds, peanuts, chocolate chips, dried cherries). and 2 serving of indian style fired rice (rice, beans, peas, cashews, curry, saffron). then I went out for the sprint practice (swedish speedplay). I truly wanted to vomit. like when you drink too much, and just want to go to sleep, and so you wish you could just vomit and get it over with so the room would stop spinning and you could sleep? yeah, that's how bad I wanted to throw up. but i ran fast. data below. sprints at roughly 14 mph, "rest" runs at roughly 6mph, for an average of approx 7.2 mph over a 35 min run (4.2 miles).
sunday. ate big breakfast sandwich. 2 slices toasted dave's killer bread, 2 slices pastrami, 2 fried eggs, 2 slices swiss cheese. 3/4 of a pot of coffee. then another starbucks coffee. then irish pub food - beef and guiness pot pie, mashed potatoes, carrots, broccoli, half a crispy chicken sandwich, half an order of fires, 2 slices of irish soda bread with grass-fed butter. then I went and ran my 7 miles.
this is like training in bad weather. if you can do your training in rain and cold and gloom, then you will do better when it's nice out. well, if i can train myself to run with a gutbomb like that, then think of how fast and far i can go on a proper diet? at least, that's what i told myself all weekend long...
Friday, March 28, 2014
3/27/14. thurs. run. workout.
up at 4:45am, out the door by 5 for a 3 mile run. felt fatigued. but did what i set out to do - run 3 miles in the dark. just following the plan.
lower back was feeling better, so i went ahead and did my strength training. i eased the weight down a bit for all movements. I was a little leery of the lower back, and I was thinking of how the last time i did front rack barbell lunges, my legs hurt for 4 days. so I went a little lighter, and I'm glad to have been able to hit the gym.
3/27/14. run. strength. back squats. deadlifts. front rack barbell lunges. russian twists. toes 2 bar. coffee. orange. almonds/cashews. reuben sandwich. black bean soup. apple. protein bar. protein shake. steak. bread. tomato salad. green beans.
lower back was feeling better, so i went ahead and did my strength training. i eased the weight down a bit for all movements. I was a little leery of the lower back, and I was thinking of how the last time i did front rack barbell lunges, my legs hurt for 4 days. so I went a little lighter, and I'm glad to have been able to hit the gym.
3/27/14. run. strength. back squats. deadlifts. front rack barbell lunges. russian twists. toes 2 bar. coffee. orange. almonds/cashews. reuben sandwich. black bean soup. apple. protein bar. protein shake. steak. bread. tomato salad. green beans.
Thursday, March 27, 2014
3/26/14. wed. hill repeats. busy evening, with my run and E's wrestling tournament.
these hill climbs were brutal. there were points when I wanted to quit running and start walking. each climb started great, with a what felt like a sprint, a really steep climb, up on the toes, big arm swings, deep breaths. each climb started feeling great, and rapidly got horrible. the hill just never seemed to end. chest working like a bellows, lungs heaving, slowed to the point of a jog, just so hard to continue running up the hill. I just have to trust in the training plan, that this is a tool, similar to sprints or intervals, and that I am building an engine that's going to get me where i want to go.
it was so busy yesterday. E had his end of season wrestling tournament. that kid has so much heart, and so much courage. the tournament was supposed to be 3 matches for each wrestler. Based on his record going in (7 and 1), he didn't get a first match, they just moved him into the next bracket. He lost his second match. I think he was just over-whelmed with the whole experience, the crowd, all the matches, just he whole tournament environment. Then came his last match, at the end of the night. He almost pinned his opponent in the first period, then he almost got pinned in the second. they were dead even on points going into the third. E almost looked scared, but his coach told him something I didn't catch. then he flat out went beast mode on his opponent. he was all over him like a spider monkey. his whole team was on the sideline cheering for him, and he fought so fiercely. he was sprawling and grappling like a champ. down on the mat, he was all over that kid. E pinned his opponent, and ended up taking third place in his weight class. I'm so proud of him. this was his first season, and he ended up varsity just because there was no one else in his weight class at his school (i think he weights in at 77 pounds, dripping wet). so it was his first season, no previous experience, and he ended up with an 8 and 2 record, third place at the tournament. He was so stoked. He reveled in the team, all his team mates seemed to like him and support him, and all in all it was such a great experience for him. since he's only in 7th grade, he still has another year in middle school. he was so happy to get a win, and to get third place. his team and his coach were real excited, and the enthusiasm level was so high. but before bed, he told me "dad, next year, I'm going to be in first place". I'm proud of him. but I didn't get home and into bed until 11pm, which makes for a miserable 5am 3 miles...
3/26/14. run. hill repeats. coffee. orange. almonds/peanuts. chicken/kale enchiladas. broccolini. protein bar. reuben sandwich. trail mix. bacon cheeseburger. seasoned curly fries. lots of water.
it was so busy yesterday. E had his end of season wrestling tournament. that kid has so much heart, and so much courage. the tournament was supposed to be 3 matches for each wrestler. Based on his record going in (7 and 1), he didn't get a first match, they just moved him into the next bracket. He lost his second match. I think he was just over-whelmed with the whole experience, the crowd, all the matches, just he whole tournament environment. Then came his last match, at the end of the night. He almost pinned his opponent in the first period, then he almost got pinned in the second. they were dead even on points going into the third. E almost looked scared, but his coach told him something I didn't catch. then he flat out went beast mode on his opponent. he was all over him like a spider monkey. his whole team was on the sideline cheering for him, and he fought so fiercely. he was sprawling and grappling like a champ. down on the mat, he was all over that kid. E pinned his opponent, and ended up taking third place in his weight class. I'm so proud of him. this was his first season, and he ended up varsity just because there was no one else in his weight class at his school (i think he weights in at 77 pounds, dripping wet). so it was his first season, no previous experience, and he ended up with an 8 and 2 record, third place at the tournament. He was so stoked. He reveled in the team, all his team mates seemed to like him and support him, and all in all it was such a great experience for him. since he's only in 7th grade, he still has another year in middle school. he was so happy to get a win, and to get third place. his team and his coach were real excited, and the enthusiasm level was so high. but before bed, he told me "dad, next year, I'm going to be in first place". I'm proud of him. but I didn't get home and into bed until 11pm, which makes for a miserable 5am 3 miles...
3/26/14. run. hill repeats. coffee. orange. almonds/peanuts. chicken/kale enchiladas. broccolini. protein bar. reuben sandwich. trail mix. bacon cheeseburger. seasoned curly fries. lots of water.
Wednesday, March 26, 2014
3/25/14. tues. just 4 miles, but so hard
was just a run day, and only 4 miles at that. but it was hard. every step of the way on the run out, i wanted to quit, turn around go home. once past the halfway point, every step of the way, i wanted to give up and start walking. it was a real struggle. lots of aches. everything from the waist down. glutes, hamstrings, quads, calfs. hips, knees, ankles, heel. and a new one, the lower back. this is one to watch. I can't afford back issues right now. I actually felt a twinge while running monday. down a big hill, lots of impact, off a curb wiht extra height, and i felt a twinge. I will need to care for this. I will ice it throughout the day, and try to stretch tonight. if i still feel it tomorrow, I will skip strenght training adn stick with stretching. if i have an imminent lower back issue, on the verge, i cannot afford heavy squats and deadlifts, etc.
weather was strange. when i headed out, it was really sunny. i went with shorts and a tshirt. but it was relaly windy, and then it got overcast, and then it started raining. in the space of 33 minutes, I had hot and sunny, gloomy and windy, and then rainy. i was glad to get home and hit the showers.
I miss going to the gym everyday. i miss the weights and the overall soreness of lifting heavy. I miss my friends, and the social aspect of the gym. running is very solitary sometimes.
3/25/14. coffee. orange. almonds/peanuts. beef stew. mashed potatoes. protein bar. cheese and lunch meat. cottage cheese. enchiladas. broccolini. strawberries and cookies. reese's peanut butter eggs (i think i finished the easter candy, and its only 3/24/). lots of water.
weather was strange. when i headed out, it was really sunny. i went with shorts and a tshirt. but it was relaly windy, and then it got overcast, and then it started raining. in the space of 33 minutes, I had hot and sunny, gloomy and windy, and then rainy. i was glad to get home and hit the showers.
I miss going to the gym everyday. i miss the weights and the overall soreness of lifting heavy. I miss my friends, and the social aspect of the gym. running is very solitary sometimes.
3/25/14. coffee. orange. almonds/peanuts. beef stew. mashed potatoes. protein bar. cheese and lunch meat. cottage cheese. enchiladas. broccolini. strawberries and cookies. reese's peanut butter eggs (i think i finished the easter candy, and its only 3/24/). lots of water.
Tuesday, March 25, 2014
3/24/14. workout. run. Mask Monday.
hit the gym at 5:30am, workout 1. strict presses, pull ups, dips, GHD sit ups, GHD back ext. felt good. wished i had a little more time, but this seems like all i can get done, at a reasonable pace, in the time i have.
run. 3 miles. beautiful sunny day, so it was elevation mask monday. wow, it seemed to be getting a little easier. the first few weeks that had a run with the mask on made my stomach hurt. gave me a pain down in my guts that made made me feel like I wanted to throw up from the strain of breathing. last week it came on about a mile into the run and it stuck with me for about an hour after i got home. but last night it held off until about mile 2.5, and it went away as soon as I quit running. I believe I was even a little faster on the loop than last week. I wonder if the addition of this training will have any impact on my big picture running? If not, no harm done. it was only a 3 mile day anyways.
3/24/14. workout. run. protein shake. coffee. orange. almonds/peanuts. meatball sub. sauteed green beans. apple. protein bar. beef stew. salad. cashews. lots of water.
run. 3 miles. beautiful sunny day, so it was elevation mask monday. wow, it seemed to be getting a little easier. the first few weeks that had a run with the mask on made my stomach hurt. gave me a pain down in my guts that made made me feel like I wanted to throw up from the strain of breathing. last week it came on about a mile into the run and it stuck with me for about an hour after i got home. but last night it held off until about mile 2.5, and it went away as soon as I quit running. I believe I was even a little faster on the loop than last week. I wonder if the addition of this training will have any impact on my big picture running? If not, no harm done. it was only a 3 mile day anyways.
3/24/14. workout. run. protein shake. coffee. orange. almonds/peanuts. meatball sub. sauteed green beans. apple. protein bar. beef stew. salad. cashews. lots of water.
Sunday, March 23, 2014
3/22-23/14. tempo run Saturday, longer run Sunday
3/22. Saturday. tempo run. Hal says "A tempo run is a continuous run with a buildup in the middle to near race pace. (Notice I said "near" race pace. You don't want to go faster than your 5-K or 10-K race pace.) In this program, tempo runs are scheduled for Saturdays, alternating with fartlek runs. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, then you gradually accelerate over a period of 10-20 minutes, building to peak speed, then decelerate gradually to finish with 5-10 minutes easy running. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for a few minutes. You can do tempo runs almost anywhere: on the road, on trails or even on a track"
first attempt at a tempo run on the road. It's so easy to run intervals or tempo on a treadmill. just dial it in, turn off your brain, and run just enough you don't go shooting off the back. the road is much more difficult. hills, elevation, traffic, terrain, GPS pace/speed lag time. it was really difficult to do what I wanted. I really wanted my data to obviously show my pace zones, I'm a little disappointed it wasn't more drastic. but all in all, avg pace of 8:17 min/mile for 4.22 miles was pretty fast. I will use the "lap" function next time, because I ran some number to get some averages based on the data I did have. I averaged 9:02 min/mile (6.66 mph) for the first and lat 10 minutes, and 7:29 min/mile (8.02 mph) for the middle 15 minutes. so I did what i set out to do, easy 10 minutes, race pace for 15 min, then easy 10 min.
3/23. Sunday. the longer run. supposed to be 6 miles, but i went out a little far to make a loop and rounded it up to 10K. it was an achingly beautiful run. absolutely clear skies, crystal clear blue, bright sun, but still chilly (43 degrees). ran in shorts, and felt fantastic. the air was so fresh and crisp, every deep breath was like a drink of cold water. The trees were blooming, dogwood and cherry blossom. it was so bright, and so clear, and so colorful. I wish my body wasn't so weak, and that I could have kept running forever this morning. I didn't want that to end. it hurt to stop. it felt like it was harder to walk the last cool down home, than it would have been to just keep on running.
Sat. 3/22. tempo run. coffee. scrambled egg. granola/milk. peanut butter toast. rotisserie chicken. peas. polenta. PB&J sandwich. cheese stick. sunflower seeds. NOxplode. Georgio's: meatball sub and pizza (fresh tomato and sliced meatball), salad. peanut M&Ms. lots of water.
Sun. 3/23. longer run. coffee. Dutch Baby with rasberries and powdered sugar. 4 strips of bacon. granola/milk. meatball sub. pizza. Reuben panini sandwich. lots of water.
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