3/30/2007 Strength & MRR

Strength Training

It was another speed workout day. Up at 5 am and in the gym by 5:30. You gotta love the smell of sweat, and the feeling of burning muscles to put yourself through this. The best part was walking out of the gym at shortly after 7 am feeling fresh and awake to see the rising sun of a nice warm day. That alone makes it totally worth it.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

Medium Recovery Run

I'm a day behind on my scheduled runs, so I really wanted to get caught up this morning, and I knew full well I wasn't going to have time after work. I decided to hit the hamster wheel after my workout since it was still dark outside, and I had a very limited amount of time to get my run done. I don't know if this can even be considered a medium recovery, but it will have to due. I ran 3 miles at a little under a 9 minute pace for a total of 26:40. I would have like to run longer, but work and family take precedence most days. I'll take what I can get.

3/29/2007 Yasso 800's & Cycling

Yasso 800's

It was another fun day of intervals. This one was kind of fun since some of the pressure has been taken off of me with the decision to just do the best I can and to hell with trying to kill myself for a Boston qualifying time. I don't think I'll be going to Boston next year anyway. Although that is not a bad idea and worth looking into doing. Once again I used the 3:30 time that I had set early on in my interval training to run the sets on the road rather than heading to the track or the gym. The 7 800 intervals of 3:30 with 3:30 jogs in between were done up and down Filager Rd. outside the house. The varying terrain and small hills provided a nice change from running in circles around the track or pounding it out on the treadmill. The entire workout ran about 5.75 miles with the 1/2 mile warm up and 1/4 mile jogs in between sets.

Cycling

It was such a beautiful day I couldn't pass up a chance to get out on my bike. I don't know if I have anything of particular interest to report on this ride. It was a perfect 66 degrees and sunny out. I did hit some headwinds on some of the flat sections of my route, which was not fun, but maybe a good little reminder that I need to get out and do some training to prepare for such things. As a reminder to myself I should definitely get my bike in for a tune up sooner rather than later. The longer I wait, the longer it will take to get it back.

Dist: 24 miles
Time: 1:28.11
Avg: 16.3 mph
Max: 38 mph

3/27/2007 Strength & SRR

Strength Training

Two days post race, and I'm back in the gym. I must admit I wasn't so psyched to get back at it. As usual I did feel better as the workout progressed and I warmed up.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

Short Recovery Run

It was a nice day out on Tuesday, so I after finishing up my strength training I headed outside to do my recovery run. Right outside the gym the roads have sidewalks which is really nice. I headed out for a 3 mile run that took about 27 minutes. It took about 2 miles before the run even became comfortable. I guess that is why they call it a recovery run.

3/25/2007 Heart Mini-Marathon: 18 The Hard Way

I thought it was going to be great that one of my longest runs would fall on the same day as the Heart Mini-Marathon. I was thinking that I'd run 9 miles before the race, and then the 9.3 mile race. I reconsidered, thinking that I the first nine would wear me out enough that I wouldn't run the race at my best. So I decided to split it up, and run 6 before, take a little rest, and then the 9.3 mile race, and finish up with a slow 3 after the race. I don't think that I regret stuffing in another 9 miles around my race, but it was not an easy day of running, as a matter of fact it was probably the hardest day of running I've had ever.

The first 6 miles was really fun. I got out on the 5k course, which was a part of the longer 15K course. It's pretty rare that I'm able to get out to a race early enough to get out on a course when it is empty. It was nice to jog through the first part of the course, stopping every now and then to take a photo. I did the first 3 miles on a mostly empty course and a few other runners warming up. I got back to the start a few minutes before the 5K race began, so I did the 2nd 3 miles near the back of the 5K pack. It was a big boost to go along with the flow of the other runners. It's been a while since I've been in a race, so my legs forgot what it felt like to be swept along with all the other runners.

I got back to the start area in plenty of time to relax get refueled and ready for my race. I was very excited to get to the race. That might explain my rookie mistake at the beginning of the race. I had no reason to believe that I could keep a sub-7 minute pace up for. 9.3 miles, especially after running 6 miles. Despite what I should have known when that gun went off and I got up to the starting line among the sea of other runners I practically broke into a sprint. The first mile was a very quick 6:47, the second mile was a little slower. The following miles fluctuated up and down, but on an ever slowing pace. By the time I finished the mile 6 Torrence Pkwy. hill, a 1/4 mile in which I had been dreading all morning, I was feeling the miles building in my knees and hips. It was like a pressure building that was making it ever harder to keep running let alone keep up a pace. By mile 8 and the final climb of the race I was picking out points along the race route just to keep going.

The good news is that I did manage to finish the race, and meet my goal of getting of running a 7:30 pace. The bad news is that 7:30 pace started with a 6:48 pace and deteriorated to a close to 8 minute pace. That will not due for the marathon. If I do not reign myself in at the beginning of the marathon I will be not be able to finish. Hopefully this will be the lesson that I need to get my marathon strategy together. It's time to set aside pie in the sky dreams of running for a Boston qualifying time on my first marathon. I could try for that, but that would most likely lead to a lot of pain and a very long day.

With this in mind I've decided to set a goal of running an 8 minute pace for the marathon. It will be well under the 4 hour marathon time that I've been thinking about, and a pace that I feel very comfortable holding. Let us hope that it is a lesson learned.

I can't be to hard on myself. I did manage to lower my time from last year by nearly 8 minutes. That is a huge accomplishment in a year's time. I finished 33rd in my division of 201 and 259 out of 3049 overall. That is not a bad day's work.

3/24/2007 Cycling

The day before Heart Mini Marathon I really couldn't bring myself to sit on my butt all day and do nothing, but I didn't want to do any running or hard cycling. So, I geared up and went for a nice easy spin downtown to get my haircut, and then an easy ride out Rt. 222.

It was just to nice of a day out not to do something. I cruised 14.84 miles at a very slow pace.

3/22/2007 Yasso 800's

This is the run that almost didn't happen, but turned out to be the most fun I've had running since marathon training began. After an extra long day at work sitting in front of the computer I really didn't feel like going to the gym to do my run on the hamster wheel. Actually I was dreading that, so I decided to skip the hamster wheel and head to downtown Batavia. Batavia is the typical small town, which means it is plenty safe and deserted to run the streets at night.

I used the 3:30 times that I was running during previous Yasso sessions as a guideline. Instead of using the 800 distance I ran the 3:30 time with the 3:30 jogs in between runs. I mapped out the route I used using routeslip afterwards and found that I had about a mile loop, so I figured I was getting in at least 800's on the runs.

I did 6 800 repeats with 6 jogs that I figure were 1/4 mile long for a total of 4.5 miles in 42 minutes.

3/21/2007 Strength Training

Strength Training

Today was a speed strength training day. I had exactly 45 minutes to get through the work out before getting ready to go to work. I made a deal with myself that I would do as much as I could in the time, and if I didn't get done I'd be alright with that. I made it with like 30 seconds to spare. I guess this proves Josh right. Despite what I thought this workout can be done in less than an hour. I just have to do it very quickly.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

3/18/2007 Long Run

It's pretty rare that I'm out for a night time run, but when I am able to get out at night I always enjoy it. For my Sunday long run I ran into a situation where I didn't have time in the morning because of work, and didn't really want to put it off until Monday. So, after work I suited up and hit the roads out the door of the workplace. I've talked about running around work before and have enjoyed it every time. This time was no exception.

I hit the roads at dusk and ran for 1:17:49 into the night. The 9.75 mile run took me all over Clifton through the gaslight district. What I didn't count on was just how little light those gas lamps emit. I had to stop a few times to look at my route sheet to be sure I was going the right direction. It slowed me down a little bit to an 8 min/mile pace. That's probably a good thing considering I should have been running slower on a long run, but I didn't want to be out running all night.

3/16 - 3/17/2007 10.6 GPR & Short Recovery Run

3/16/2007 Goal Pace Run

It's kind of funny that I'd have the best run of the week, maybe in the last month, the day after I had a real crap run. The schedule called for a 9 mile goal pace run. It was a run that I was really not looking forward to doing. Part of the reason was that I was either going to run it on the hamster wheel in the gym, which I dread anymore, or hit the path at Lunken. I liked the path at Lunken when I first started running it, but the long stretches of flat really wear on me. It will be good to use occasionally over the spring and summer to prepare for the flat courses that I run on the duathlons, but right now I need something with a little more variation in terrain.

I found what I was looking for in a little trip to the Running Spot. Have I said lately how great that place is? They have training groups for the Flying Pig going right now, so they have a variety of running routes that leave from the store available. I grabbed the 10.6 mile routeslip and headed out the door. It was so great to get out on a new route, and the best part about it is that it is part of the Flying Pig Marathon course.

Like I said at the beginning of this rambling post. It was the best run I've had in a while. I maintained an pace of about 7:38 mile, which is excellent considering it was pretty cold, and my legs were definitely at less than 100% with some soreness and stiffness from the previous workouts. I also didn't account for the stops I had to make to cross streets and check for traffic, so had I been able to keep up a consistent run it was probably even better. The course was also quite hilly which was great to get some hill work in on the actual race course. The entire run took 1 hour 21 minutes for the 10.6 miles.

3/17/2007 Short Recovery Run

Today was the epitome of short recovery runs. I had to be at work at 7 am, so I hit the treadmill for a very slow and stiff 2.5 miles that took 25 minutes. I don't think I was awake enough until the last 1/2 mile to really feel any pain so that was good.

3/15/2007 Medium Recovery Run

For the first time during my training for the Flying Pig I really started to question my motivation during my run. There were a number of different reasons that I was feeling unmotivated and just wanting to scrap the run and go home. The first was the crappy weather: it was cold, windy, cloudy and spitting rain occasionally. I am tired and sore: the accumulating miles are starting to take a toll on my legs, hips and feet. I've got a wart on the bottom of my foot that has been there for a while, and the pounding of all the running is making it hurt. I don't know whether to do something about it now or wait until after the race. Finally I had a notion that scared me a little bit. What if I don't feel like running anymore after this race. I have a lot planned this year, and it feels awfully early to be thinking about burn out.

These thoughts and feeling persisted throughout the run nagging at the back of my mind. I held in there though and finished the run. I guess this is the hard part. This is the part of training that will probably make me or break me. I know if I stick with it I will be better prepared to race later, and hopefully these feelings will pass. With a little over a month and a half until the race there is no way I'm letting up now.

The 45 minute medium recovery run was 5.5 miles at a 8:10 pace.

3/14/2007 Strength & Yasso 800's

Strength Training

I'm starting to get into the groove of the new workout. Doing things like alternating between the medicine ball toe touches and the medicine ball twists instead of resting and doing 2 consecutive sets of each will help bring down the time I spend in the gym.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

Yasso 800's - The Speed workouts Continue

I hit the local high school track for some more speed training. I wasn't getting quite up to the speeds that I was last week, but I just wasn't into it all that much today. I still got in all 5 800's at a decent pace. If I continue to do these on the track I might have to think about switching directions on the track half way through the workout. I could definitely feel strain starting to build up on my left side as I was running around the track. My left hip and knee felt tighter than my right side.

.5 mile warm-up & stretch
1. 800 - 3:21
jog - 3:17
2. 800 - 3:27
jog - 3:26
3. 800 - 3:30
jog - 3:17
4. 800 - 3:30
jog - 3:10
5. 800 - 3:39
.25 mile cool down

Total mileage: 4 .25 miles

3/13/2007 Cycling + SRR = Brick

Tuesday was the first day on the bike in a long time that didn't result in frozen face or frozen toes, or some other combination of frozen body parts by the end of the ride. It was an incredibly unseasonably warm 70+ degrees F outside. What a brilliant day for a ride!

It was a good day to settle a dispute in my mind. When I set about planning my 16 mile run last weekend I managed to underestimate my mileage by almost 2 miles. Instead of running 16 miles I ended up running 17.75 miles. It's not that big of a deal, and was an excellent, if hard, lesson in running longer distances. I learned that I need some sort of food or gel before and during a run that long or I will bonk in a big way. The dispute was whether I really missed the boat when I planned the run or if routeslip was is just off. To settle it once and for all I rode the same route that I ran to check the distance. I'm reasonably confident that it will give me the correct mileage.

Dist: 18.72 miles
Avg: 15.8 mph
Max: 38.2 mph
Time: 1:11.03

It wasn't really 18.72 miles. That was my total ride. The confirmed distance for Sunday's run is 17.75 miles give or take a tenth of a mile. It sets to rest my anal retentive mind.

After my riding was done, I finished up with a 23 minute, 2.8 mile SRR on Filager and back Meghan's Run. I am bound and determined to get brick sessions in as I can before duathlon season starts this year. I'm shooting for 0 leg cramps during the races this year. I don't think it was a matter of diet that was causing them last year as much as it was poor training. We shall see.

Speaking of training I need to set up some sort of training regiment for my cycling. It's not going to be enough for me to get out and just ride a bunch of miles this year. I want to increase my speed. To do this I'm going to need a plan. I've though about setting up something similar to what I do for running. During any given week I'll get out 3 times. Once for a long ride, once for an interval session, and one other time for a brick day. It sounds like a plan, but I'm going to do some research first to get some ideas.

3/11/2007 Long Run

I found out on this run that I am completely inept at planning and routing using a map. Well, that may be overstating it a little bit, but somehow while I was planning my 16 mile run I ended up with a route that was 17.75 miles long. There is nothing like making yourself do a little extra work. I also learned that I need to start working on taking in some nourishment on these long runs. You'd think I'd know that having spent so much time on the bike, but lessons come hard sometimes. This lesson hit me at about the 12 mile mark as I realized I was running out of gas and I was still at least 4 miles out on the course. It made for a very long, stiff and tiring 5.75 miles. It all came to a head when I realized I was finishing up with the .5 mile 132 hill climb. This was the first time in a long time that I've had to stop and walk up the hill. I still managed to finish up the last mile at a jog after getting to the top of the hill. The dumb about the whole bonking out on Sunday is that I just bought a bunch of Gu while I was out getting my new running shoes the day before. Maybe next weekend I will play it a little smarter and start working on fueling the body while I run.

This was the maiden voyage of the aforementioned new running shoes. I liked the Asics Gel Cumulus model so much that I used all last year that I got the same pair for the '07 season. New shoes are so much fun. I felt so confident in them that I popped them on and did a 159 min long run. (17.75m / 8:57 pace). An 8:57 pace even with a stop to work out my stiff and cramping legs at mile 14 and walking part of the hill at mile 16? Not a bad day.

3/08/2007 Strength & Yasso 800s

A.M. Strength Training

The new strength training routine is great. While the old plan served its purpose at the time the new plan covers a much wider range of muscle groups. Just the change has been a nice push. I haven't felt the kind of muscle soreness that I'm feeling now in a long time.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

P.M. Yasso 800's - The Speed workouts Begin

Here is the premise of the Yasso 800 as described on the Flying Pig Marathon website training page.

Yasso 800s (Y800). This is a workout developed by a Runner's World employee, Bart Yasso. It accurately allows you to predict the time that you are capable of running a marathon. If you want to run a 3:30 marathon, train to run a session of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. The 800 paces that you are able to complete is a good predictor of your marathon time. 2 minute 30 second 800s equal a 2:30 marathon; 5:30 800s equal 5 hours and 30 minutes for the marathon.

This is my first day of speed training, and I really like this new way of doing the intervals. It's a little more time based than the way I was doing intervals before. In previous interval sessions I'd do a 400 and rest for the equal distance creating a very long jog time. The Yasso 800 equals the times out which will keep the workouts shorter and more intense. I kept track of each 800, so I have an idea of how long I run these for in case I need to do these on the road instead of the cushy 400 meter track.

.5 mile warm-up & stretch
1. 800 - 2:54
jog - 3:01
2. 800 - 3:17
jog - 3:23
3. 800 - 3:19
jog - 3:20
4. 800 - 3:19
.25 mile cool down

Total mileage: 3.5 miles

3/05 - 3/06/2007 Long Run, Strength & Short Recovery Run

3/05 Long Run

After a 2 day rest due in part to work, and in part just to being tired I was back on the road today for the week's long run . It was a relatively nice day out with temperature above freezing and the sun was shining. I took full advantage of the nice morning and got back to my first long run route. It felt good to get on to familiar roads and do a relatively slow run after last week's tough back to back runs. The 9.7 mile run took 1 hour 25 minutes at 8:45 pace.

3/06 Strength Training & Short Recovery Run

The new strength training routine is great. While the old plan served its purpose at the time the new plan covers a much wider range of muscle groups. Just the change has been a nice push. I haven't felt the kind of muscle soreness that I'm feeling now in a long time.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 12
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

After finishing up on the strength training I jumped on the hamster wheel to do my scheduled short recovery run. I didn't have much time to get it in, but managed to squeeze out 2.25 miles in about 22 minutes. It felt like enough. I varied the speed about every half mile to keep it interesting. I used a 8:34 pace as a base and then every so often bumped it up to an 8 minute pace.

3/02/2007 Medium Recovery Run

This run is brought to you by Body Glide, because without it I would be hobbling around like a baby with diaper rash. After yesterday's run in the rain I was feeling so stiff, sore and chafed in all those places that get chafed when clothes get wet. It was no fun getting up this morning, but I know the pain and tiredness is only temporary. I will look back on the early mornings, the runs in the rain, snow and cold and be grateful after a well run marathon. At least that is what I'm hoping anyway.

I hit the gym this morning to run the hamster wheel, since it was very early, still dark, and I was on a very tight schedule. Getting out of bed was brutal as my legs just didn't want to respond to my requests to stand up. Once I got to the gym I did some stretching which helped a bit, but my legs were still reluctant as I began my warm up jog. Everything was in slow motion, and the legs were begging me to stop, but I pushed on. I wish I could say it got better, but it never really did. I loosened up a bit as I was running, but I never felt good, and more than anything just wanted to stop.

I managed a 4.5 mile run in about 45 minutes including the warm up and cool down portions of the run. I maintained a pace between 8 minute and 8:34.

3/01/2007 Goal Pace Run

I had two choices for running my 8 mile goal pace run. I could go to the nice dry, warm gym and run on the treadmill, or go to Lunken and run in the pouring rain. Hmmmm...let's see driving rain or treadmill. Which will it be? Okay, so it was 52 degrees and raining. I guess I should have mentioned that. There was no doubt that I was going outside short of a snow storm. I dressed pretty light in shorts, an underarmor shirt and short sleeve shirt over top. I've learned from previous outings in the rain that layering up does no good. You just get soaked and then end up dragging 15 lbs. of soaked clothes chafing you all the way. More on chafing later.

The Lunken Loop is a nice flat 5 miles with one short hill. It's a perfect change after a day of hills and weight lifting. My legs were already feeling so sore all day, and I was seriously wondering if I would be able to hold my goal pace over the 8 miles. I just kept in mind that this is part of my training, and this is probably what it will feel like over the last part of the marathon as my legs and hips stiffen up from the pounding miles. The good news is that despite the stiffness and the pouring rain the run went very well, and I managed to exceed my 7:30 goal pace that I was aiming for. I did a mile by mile breakdown:

mile 1: 7:21
mile 2: 7:26
mile 3: 7:16
mile 4: 7:02
mile 5: 7:05
mile 6: 7:25
mile 7: 7:21
mile 8: 7:12

2/27- 2/28/2007 Dog Jog, Hills & New Strength Plan

2/27/2007 Short Recovery Run Dog Jog

Gracie, my occasional running partner, went out with my on my short recovery run. We did the typical loop down our road and through Meghan's Run. It's kind of nice having her with me on these short, and usually mundane runs, because she forces me to be more aware of my surroundings as I have to be even more alert for the occasional bit of traffic. She is also hyper aware of anything that moves, like a squirrel or other rodent that she would love to chase down.

We did the 3.3 mile route in about 32 minutes with several stops to sniff this or that and the occasional potty break...for her not me.

2/28/2007 Medium Recovery Run & Strength Training

Today was all about maximizing the minimum amount of time to get the maximum amount of workout. It all sounds like corporate double talk when I put it that way. I was synergizing, and relaying my core beliefs...and uuggh. Anyway I had to squeeze in a medium recovery run with 6 hill repeats before I met with a trainer to start my new strength training plan. So here is how it went down.

It all worked out pretty well since I decided to do my run near the gym. The gym sits on the side of a hill, so I knew I should be able to find a suitable incline to do my hill repeats on. As it turned out I found a nice .45 mile long hill that ranges between 3 and 7% or somewhere near that range. It was part of a nice little 2 mile loop. So I ran around the first part of the loop to the bottom of the hill. I did the 6 repeats, and then finished up the loop back to the gym. The 6.5 miles that include the 6 hill repeats took about 56 minutes.


After finishing up the run I went straight into the gym and met my trainer to go through my new strength training plan. I was pretty psyched to see what he had worked up for me. As a fellow runner I was pretty confident that he would put together a nice group of workouts that would target just what I need. Here is the new workout:

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 4 lbs 1 x 20
• Fly
  
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

We did one set of each just to go through the workout and make sure I was using appropriate form for each one and knew what each one was doing. Between the new workouts and the hill running I am so fracking sore today. The lower half of my body feels like it's made out of glass...but in a good way. During the workout I definitely felt challenged, but not overwhelmed until we hit that last set of 4 way shoulders. He told me that I would be glad that it was only 4 lbs. by the end of the rotation. I thought it wouldn't be a big problem, but by the beginning of the external rotations I was burning, and by the 10th in that set my shoulders were screaming, and I had to stop for a few moments. This will be a great challenge for me, and I'm betting it will really help when it comes time to start preparing for the Little Miami Triathlon.