1/14/2006 Long Run

Such a rainy, rainy weekend. I ended up skipping my planned bicycle outing yesterday. That turned out to be a really good thing, because that would've been my eighth straight workout day with no rest days. It's good way to run myself into some early burnout.

It was 50 degrees F when I walked out the door and raining steadily. I knew I wasn't going to make it to the gym today to run there, and there was no way I was skipping my long run. I dressed pretty lightly in shorts a long sleeved compression shirt and a short sleeve shirt over top and took those first steps out into the rain. I made the mistake of over dressing the last time I ran in the rain and ended up being miserable and stiff from running in cold heavily soaked pants. After getting used to the initial shock of the cold rain drops it wasn't so bad. About halfway through the run the rain let up to a slight drizzle and since there was no wind to speak of it was very comfortable and the showering kept me cool for the run.

I was very comfortable during the run, and even though I was scheduled for 8 miles I went a little over for a 9.7 mile run.

Distance: 9.7 miles
Time: 1:21.39
Avg HR: 154
Peak HR: 169
Min HR: 105
Total Cal: 1292

1/12/2006 Short Recovery Run

It was a short recovery run day that I just didn't feel like doing at all, but I got my butt out the door and pushed through the short run, and as most runs go what started out as a run I didn't want to do ended feeling pretty good. So let's chalk up the info and move it along.

Time: 28:23
3.3 mile
8:36 pace

1/11/2006 Strength, Core & Spinning

As much as I enjoyed my time off. Now that I have a focus to my training I'm enjoying my workouts even more. I'm very much a goal oriented person. Without the goals I start to get bored and lose focus and quit. But here we are day 2 of marathon training, and I'm feeling good and getting stronger.

Elliptical = 20 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.

Core Class

During the 25 minutes of core class it involved a lot of the legs being lifted up over the head, and it is still tough. I feel like the blood is draining out of my legs. I don't think it's a strength issue, but if I remember to ask I will next time.

Spinning

60 minutes of intervals. Not really into it at all during class and felt tired from a tough week at work, but still managed to get through the class. The intervals were heart rate targeted. I was ranging from 160-170 during intervals and dropping to 120-130 during recovery. Down and up the ladder starting at 2 minutes and working down in 30 second intervals, back up the ladder in 30 second intervals. Even though I wasn't into it mentally, but felt proud for finishing afterwards.

1/10/2006 Medium Recovery Run

It was a medium recovery run day, and I could not begin to drag myself out of bed at 6:30 am to do the run before work. I think I have a pretty good excuse since I didn't get off work until midnight and in bed at 1 am. It just wasn't happening. I was able to get out for an evening run after work. It was time for a change of scenery, so I went to the Lunken Airport to run on the path. It was a nice change of pace from my usual routes, and very cool to run as the sun was setting around the landing strips. It was a nice evening at about 35 degrees F at sunset and clear. The nice flat course made for easy running.

It felt good to get out and run after a long day of desk jockeying. I started out feeling a little stiff and cold so I did a split at 2.5 miles, because I was curious how much I was feeling would effect my run. Apparently not much as my first 2.5 miles clocked in at 19:46 and my second 2.5 came in around 20:58. I think I was a little late in stopping the second 2.5. By the time I reached the end of the run it was dark, so I couldn't see the mile markings on the path. It's all good, as I was just happy to see that I had an even split and a steady run. The totals were: 46:01 for a total of 5.75 miles at a 8 min./mile. I was hoping to get some other stats about heart rate, but I was having trouble getting a steady reading.

1/09/2007 Short Recovery Run

Sweet, sweet short recovery run....I fully expected to look out the window to see mounds and mounds of the white stuff. That's all I heard yesterday was about how it was supposed to snow last night. As it often happens in Ohio, no snow. Actually, it was not a bad morning run. I left shortly before 8 am as the sun was coming up with about 38 degrees and a little cloudy. There were a few tiny flakes floating around here and there as I was running, but nothing that would even constitute flurries.

I had a very easy run up and down our road and through Meghan's Run. It was a 3.3 mile run that took 29:29 putting me at about a 9:15 pace. The challenge at the beginning is going to be pacing myself and not overdoing it on the SRR days. I know the harder stuff is coming once I start intervals and hill work. If I push it now and try to ramp up my weekly mileage to quickly I'm guessing it could lead to injuries. I've got to keep that in mind....I want to be fast, but no injuries is even more important.

Running Form Analysis 6

Brought to you, and me, by Bob Roncker of Bob Roncker's Running Spot. For more running form analysis posts click here.

Hello,

I hope you are noticing some differences by now. Let’s return to something that was asked of your prior to our first meeting, balancing on one leg.

Balance on One Leg

Why should we consider this? Running is a series of hops from one leg to the other. We are dealing with milliseconds, but if the time between strides is slightly shortened because of better balance or strength of the legs, the running cycle will be more efficient.


The one leg balance exercise is a good test for structural stability and neuromuscular control.

It accomplishes a couple of things. First, it reduces the time spent on each foot; thus reducing the muscle usage. And second, since the time spent on the ground is lessened, the time between foot strikes is reduced and you are running faster or easier.


Exercise – You can do this many times during the day. Balance for one minute on the right foot. As this becomes easier, move up eventually to three minutes. Then start doing it on an uneven surface, i.e. a pillow. Once you can do it for three minutes on this surface start ove again at one minute, but now do it with the eyes closed.

Forward Lean

This is what can separate your form from the masses. Let gravity pull you forward. Using your legs to push yourself forward takes much energy. Relax, bend your knees, and lean forward at the ankles (a position that requires strong core muscles) rather than the waist, which can stress the knees and hurt your back.


Impeccable posture

You should still “run tall,” keeping your body erect and straight. Strive to maintain the posture described in earlier follow-ups.

Visualization - Let your imagination take you away. Pretend you’re a ski jumper gracefully lifting off the jump ramp. You are extending yourself out over the tips of your skis, body fully extended. Your body is straight as you bend at the ankles.


Exercise - Falling to wall

Face a wall about 6” away. Stand tall. Now, without changing any part of your posture, allow yourself to fall forward by merely relaxing your ankles. Don’t tilt your head forward or bend at the waist. Just hold your hands in front of your body with your elbows bent and stop yourself with your hands so that you don’t bump your nose. Do this repeatedly until you can comfortably fall forward with your posture remaining intact. Remember to lean from your ankles. While doing this exercise, try to familiarize yourself with the feeling of gravity pulling you forward because that’s what you want to feel when you’re out there on the road. If it helps you, I prefer the word “falling” to describe my lean while I’m running.


Visualization - Imagine you’re running downhill all the time.


Assignment – Time yourself over a short distance running with your familiar style. Next, trying to use the same effort, cover the same distance as you lean a bit. How do the times compare?


Center of Gravity (The balancing point at which all the body planes meet) – just below the navel and in front of the sacrum. This is a very key point. In the next follow-up letter we shall see that you do not want your foot to strike in front of your center of gravity.


Play around with leaning. Just a little at first. Get accustomed to the feeling. The more you lean, the faster you go. Having a strong set of core muscles can be very helpful. You need them to stabilize your posture, much like what happened when I tried to lift someone with and without the E3 grips.

1/08/2007 Strength Training

As much as I enjoyed my time off. Now that I have a focus to my training I'm enjoying my workouts even more. I'm very much a goal oriented person. Without the goals I start to get bored and lose focus and quit. But here we are day 2 of marathon training, and I'm feeling good and getting stronger.

Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
2 sets of 25 clamshell crunches w/6 lb. ball (couldn't find an 8 lb. medicine ball)

1/07/2007 Marathon Training Day 1 - Long Run!

So it begins....a little over 4 months of training that will lead up to my first marathon. It seems a little daunting when I look at the schedule over the next 4 months. I'm going to keep the schedule up in the sidebar, and try to update it as I go along to show the progress of what I've done versus the training schedule I set up. I snagged the schedule from the Flying Pig website and made a few adjustments to it, to add in some cycling, strength training, and the other races that I will be competing in over the course of training. Since this is my first, I'll be using this schedule as a tool and a guide that I will probably making changes too and tweaking along the way. This will be a good tool and learning experience for future marathons. When I look at the schedule it looks like a ridiculous amount of work, but I'm hoping to find a good balance between cycling, running, and cross training that will keep me from injuring myself or over training on the runs.

The first day of training was a long run. It called for a 7 mile run, but I underestimated my route and ended up running a little over 8 miles. So does that mean I run another 8 next week or should I bump it up? Maybe I'll go 8.5 next week and make the first 3 weeks a little more gradual and then really start to ramp up after that. Sounds good to me.

Avg HR: 162
Peak HR: 174
Min HR: 138
Total Cal: 1057
Time: 1:06.13

It was about 38 degrees F when I went out the door and overcast. It was really nice weather for running. I wore my long running pants, long sleeve Pearl Izumi under shirt, and my cycling thin jacket. I could've done without the jacket, but it's bright orange, so I like to wear it while running on the roads, and it gives the added bonus of some protection if it did start raining. I wouldn't want to soak Dwight (my shuffle) in the rain. That would royally suck. I got lucky anyway and the rain held out.

The first step has officially been taken.

1/06/2007 Cycling

7 am and 53 degrees F outside? Are you kidding me? I had to take advantage of this weather before it starts raining, and you could feel it in the air. The rain was coming. It wasn't a matter of if, but when it would start. I headed out for a short loop around Rt. 222 and Benton Rd. as quickly as I could; mounting the front and rear lights before taking off to combat the dreary half dark morning. Despite the warmth I layered up a bit with long sleeves, long tights and a jacket. If it did start raining, the jacket would protect me from the seeping cold of the rain water a little.

It felt good to be back on the road with my aerobars secured back on the bike, so I can start getting used to the aero position again. Only about 3 months until my first Duathlon in March. It's amazing how quickly the winter has slipped by, although it's only January and worse weather has got to be on its way at some point. For this day though I would simply enjoy the ride.

Dist: 17 miles
Avg: 15.69 mph
Max: 35 mph
Time: 1:05:05
Odo: 2,009 miles

Running Form Analysis 5

Some more good advice from Bob Roncker...

Good Posture = Good Physical Balance

One goes with the other.

A healthy neck supports your head, keeping it aligned with the rest of the spine in a proper, balanced posture. The neck has a slight natural curve, which sits on top of the two curves in the middle and lower back. Correct posture maintains all three curves and prevents undue stress and strain by distributing body weight evenly. Actually, when your back is balanced, it is self-supporting and requires little help from your back muscles.

What Does Good Posture Look Like? Good posture is being Tall. The body is straight, but not robotic! The appearance is relaxed as the ears, shoulders, hips, knees and ankles align in one straight line. If you hung an imaginary plumb line from the earlobe, the line would hang straight through the middle of the anklebone.

Some of you stood next to the wall as the laser light showed how aligned you were. Do you recall any differences as you made adjustments?

Another thing to try is to stand next to a wall with your heels touching the wall. Have your butt and upper back (shoulder level) in contact with the wall. Does that feel comfortable? Where is your head?

Good posture means there is musculoskeletal balance. This balance helps to protect the joints in the spine from excessive stress. It also guards against injury and possible deformity.


Position of Pelvis is Key

If there is forward rotation of the pelvis, you may experience the following:

Extension of the spine into a sway-back position

Increased internal rotation of the thighs

Secondary lowering of the longitudinal arch

Relative lessening of the ability to flex the hips in relation to the ground (remember the exercise of lifting your knees when tall and then when bent forward? – see below)

Bob

1/04/2007 Core & Spinning

Core Class

I was running a little late to core class so I only got in 20 minutes of the 30 minute class, dumb traffic. I guess 20 minutes is better than zero minutes. The class is a little different than the class was last year: new instructor, new workouts. Last winter I called it core class, but the official title was abs blast, and that is exactly what it concentrated on working. Now the focus is on all the core muscles so I feel like we're working a wider range of muscles. In a sense it makes the class a little easier, since there are more muscles being worked, spreading the pain around a little more. It's still a tough class.

Endurance Spinning

60 minutes of endurance spinning is like 3 hours of outdoor riding on a flat road with nothing no scenery. booooring. Well it can be boring if you don't break it up into manageable segments. That is the beauty of having a spinning instructor. It's her job to do the planning. 10 minutes of warm up moderate resistance spinning, 10 minutes of small "hills", 10 minutes of silent meditation spinning, 10 minutes of alternating left & right leg spinning...before you know it you're at 60 minutes and pushing another 10 minutes for a solid 70 minute endurance class.

Running Form Analysis 4

The Law of the Pendulum

“The speed at which a pendulum swings depends on the length of the pendulum, not on the amount of weight at the bottom.”


Exercise – Count and compare the # of times your right hand comes forward in 15 seconds (fist to chest height and back to hip). Swing both arms as fast as you can. Do this first with straight arms. Then, repeat the same exercise with bent arms.

Notice how much less effort it takes to swing bent arms. What was the difference in the count?


Exercise – Now, stand on one leg and slowly swing the other straight leg forward and back. Take a few swings and then stop. Do it again. Swing the same leg faster (still keep it straight). Did you notice an increase in effort? You should. That’s because it takes muscle to make your “pendulum” swing faster than it wants to. Your quads pull your leg forward and your glutes (butt muscles) pull it back, and so on. Now, compare how it feels swinging your leg with a bent knee.


Lesson to learn - To get your “pendulums” to swing faster and easier, just bend your legs at the knees and your arms at the elbow. As you run, one way to make the pendulum shorter is to focus on lifting your heels.


Hands and wrists

I want you to try something with your hands and wrists. Tension begins in the hands. Notice the difference in your forearms when you try these three positions.

Exercise -

1. Clench your fist tightly

2. Hold out hand. Straighten fingers

3. Loose fist (Thumb on index fingers, fingers lightly clenched, palm turned slightly up, wrist firm but not tight, and hand in line with forearms.)


Did you notice a lessening of tension with each succeeding exercise? We want our muscles to be relaxed when we run. You’ll be more efficient and less fatigued if you keep your muscles relaxed.

One important thing, avoid limp wrists. Your arms just don’t help you as much with limp wrists. Keep your wrists firm and in line with your forearms.

Using some of these techniques enables your arms, wrists, and hands to help you to better RUN ON your feet. Remember the effects of the E3 grip demonstration. I was able to lift someone because their joints were engaged and this in turn helped create a slightly longer stride.


That’s enough for today.


Bob

1/03/2007 Brick Training

Long Ride up Little Miami Bike Trail. It was a fairly cold day, especially at the beginning of the ride in the morning. It was probably around 40 degrees at the beginning of the ride, but with the promise of a warmer day coming I stayed fairly light on the clothing: wool socks, shoe covers, long tights, long under shirt, short sleeve jersey, and arm warmers layered over top to strip off if it got too warm. I also had my running gloves on with my cycling gloves over top for strip off layering. As far as head gear, just my helmet and a headband that covers the ears. I was cold at the beginning of the ride, but knew that I'd warm up.

What I didn't count on was the fact that the bike trail was mostly shaded by the surrounding trees and hillsides along the river. The occasional cold wind also didn't help things out. All in all, it was still a great ride. It's January 3rd it's above freezing and sunny. I really can't ask for much more than that.

Dist: 41.2 miles
Avg: 15.6 mph
Max: 21.1 mph
Time: 2:38.23

...and as if the 40 miles that finished up with some numb toes and some shivers wasn't enough I decided to turn the session into a brick session. I didn't do nearly enough of this last year: a total of 3 times?!! yikes. Well now that I have a great fitness base I don't have an excuse to not take it up a notch this year and work the brick workouts over. Maybe it will help with my cramping issues that I had last year during some of the races.

I took my time after the ride changing my shoes and racking my bike on the car. I wasn't really planning on doing the running at all until after being off the bike fore a few minutes and starting to feel my toes and eating an orange. It brought a surge of energy back into my body so I threw on my cycling jacket and took off running down the path. I ran about 2 1/2 miles for the run. It was just enough to feel that initial stiffness of starting after the ride and loosening up as the run went on. I forgot to start my chrono at the beginning of the run so my timing isn't exact, but it took about 17:05 to do the run. I clocked in one mile at 7:44 min/mile, which isn't bad at all. I'm going to work this in as a regular part of my regiment as I ramp up into marathon/spring training starting this weekend. If I can figure out how to do it I'll post my training schedule here or on an attached google page like my links page and results page.

1/02/2007 Strength & Solo Interval Spinning

Strength Training

I think I'm going to set up a new strength training plan soon. This workout is way past its prime. I've been doing it for over a year now, and it needs to be changed or at least modified in some way. There are a couple of things that I'm doing differently. For the walking lunges I'm still doing the lat raises at 2 sets of 12, but instead of doing the width of the basketball court I've been doing the length. I've also tried to work in some balancing drills. Which consists basically of standing on each leg for 3 minutes. I haven't been very good about doing this regularly like I should, but I'm working on it.

Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = length of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
2 sets of 25 clamshell crunches w/8 lb. ball

Solo Interval Spinning

Today was all about intervals for spinning. I wanted to work on some speed work, and I also wanted to break the 60 minutes down into manageable segments so I wouldn't get bored. It worked out very well as I followed the following plan:

10 minute warm-up
10 minute of 1 minute interval heart rate 85 - 90%
15 minute - 90 second 1 leg drill 3 each leg with 30 second interval
5 minute easy spin
14 minute - 2 minute interval heart rate 85 - 90%
6 minute cool down
Total: 60 minute spinning

When it came to resistance I didn't do anything major. I kept it at flat road feel to slight up grade. I just wanted to work on speed and keeping up my cadence.

12/30 - 12/31/2006 Bicycling & Long Run

12/30/2006 Bicycling

I was hoping to break that 2000 mile mark for the year, but in December I realized that a) I just didn't have much time to get out and ride on the few nice days that we had. and b) what does it matter? I've already blasted through most of my personal records this year in a stellar year of riding and racing, so to go this one step further wasn't going to be a huge deal, so I let it go. 2007 is a new year with lots of new challenges.

The fact that I knew I wasn't going to break anymore records for the year doesn't mean I quit riding. Those milestones and personal records are really secondary to the fact that I love riding, and I'll take any chance I can to get out for a run or a ride. This Saturday morning presented just that opportunity as my car needed some new tires. New tires? What does new tires have to do with riding? Well rather than sitting around waiting for the tires to be put on, or having my wife follow me to the mechanic's and then driving me back home, what better excuse to ride is there than to take the car to the mechanic and ride home?

I'd say there are other excuses, but few better. Save gas, get exercise, it's a win-win. For the last ride of the year it was simply glorious.


Odo: 1957.6 miles
Dist: 25.13 miles
Time: 1:42.14
Avg: 14.7 mph
Max: 35.9 mph

12/31/2006 Long Run

The last run of the year was a different story. It was a cold, wet, stiff, aching story of 64 minutes of pain and exhaustiion. That may be overstating it a little bit, but not by much. It was drizzling and cold, about 35 degrees when I left the house. I didn't think much of it, and was kind of excited to run in the rain when I first left. By the midway point it turned into a downpour. I was at the mid-point so there was no sense in turning around so I pushed on. By the time I approached the 132 hill I was stiff and cold. I slowed to a walk for about 20 yards to catch my breath and get a little rest in before tackling the hill. For some reason my heart rate was high the entire time ranging from the mid to high 160's even on the flat road. Usually it hovers in the 150's on the flats. Maybe the cold, or the stiffness, or a combination of both was causing it, but I know it was sapping me very quickly. This was one of the worst runs of the year in terms of enjoyment, maybe only better than the day last summer when I decided to run in the extreme heat of summer on a day after I worked an overnight shift. I am proud of myself though for sticking with it and finishing up the 6 mile run.

12/29/2006 Strength. Core. Spinning

Strength Training

Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 15 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.

Core Training

Core class was canceled because of the holiday, but that wasn't going to stop me from torturing myself with some core work before spinning class. I spent about 15 minutes doing crunches, planks, planks with knee dips, alternating side crunches, and more crunches. I don't remember the exact numbers, because I waited too long to post this blog.

Spinning (Intervals and Tempo)

Since there was no core class I was able to get into the spinning room early and start a little early. I was in 30 minutes early actually, which gave me lots of time to warm up and do a little tempo work before class started. I put my heart rate up around 65% and put just enough tension on for that road feel and just let my legs do the work.

After class started we did some intervals and tempo work. I can't remember what we did exactly, because once again I've waited too long and didn't note anything about the class in the days shortly after the class. silly me. Anyway, it was regular 60 minute class for a total of 90 minutes of spinning.

Running Form Analysis 3

It's some more words of wisdom from Bob Roncker. It was passed to me from him, and I pass it on to you grasshopper. Before we get to the words of wisdom I have some personal thoughts first. I've been consciously slowing down my my workout routine recently to take a bit of a break before I hit it hard in January. It has been weird and hard. As hard as it is for some people to start a workout routine and get going it seems to be just as hard to rest and take a break when you've been in a pretty steady routine for almost a year. I'm feeling a little edgy and everyday that I don't run, ride or workout I feel like I'm missing out. It's like unfinished business and I hate unfinished business. At the same time I can feel the pull of laziness. In the early morning when I would normally get up to run or go to the gym I roll over and think "I could get used to this." The truth is I couldn't get used to it. Even if I did let myself slide it would lead to some minor depression, the inevitable weight gain, junk food, self loathing, and general shittiness. So, let's skip all of that nonsense and try to relax and enjoy the break. I am excited about beginning some hardcore marathon and duathlon training, and that, my friends, is a good thing.

In the meantime let's get some learnin'... Review: (Lesson 1, Lesson 2)

In my mind one of the goals of the Running Form Session was for you to become more aware of your current running form and to understand what you can do to help you run more efficiently. Running more efficiently enables you to go farther or faster with the same effort and it helps reduce overuse injuries.

What does a running stride consist of? Here is a description that I recently read. “A running stride is a complete cycle of motion consisting of a period of weight-bearing or support on one foot, followed by a period of non-weight-bearing or ‘float,’ then a period of weight –bearing on the other foot and another period of float.”

As mentioned in the last letter, speed is a factor of:

a. Stride length

b. Stride turnover

Arms:

The arms certainly affect the rotation of the upper body. Since running is essentially a forward motion, we want to avoid anything that produces a side-to-side-sway. The arms affect each of the above components.

a. Sway reduces the forward thrust, thus reducing the stride length.

Visualization – Imagine the thrust of a jet plane as it takes off. I certainly would not want to be on a jet that was swaying back and forth down the runway.

To help maintain this forward propulsion the arms should freely swing at the shoulder. For many individuals it looks as if their upper body is in a cast. The following exercise helps reinforce the arm swinging at the shoulder.


Exercise - Stand up and let your arms hang straight down at your sides. Then, begin to alternately swing them without bending at the elbow. First, swing each of your hands above your head; then lower it to your forehead, next to neck height, finally, to chest level.

This gets you used to having the arms freely swinging from the shoulders. So many people look as if they are in a body cast. However, keeping the arms straight is fine for the above exercise, but that is not the way you want it to be when you run.

b. The legs move in unison with the arms. Speed up the arms and you increase the leg turnover.

The elbows should never be locked. This affects the speed of movement. The angle at the elbow should be constantly changing. Practice the following exercise, perhaps in front of a mirror before you go out for your next run.

Exercise – Imagine that your right hand is a hammer and you are pounding a nail that is sticking out from your left hand. Notice the movement of the arms at the elbow. That’s what you want to have happening as you run.

When you bend your elbow, you shorten the length of your arm. Your arm acts as a pendulum. A shorter pendulum is a faster pendulum. See what it feels like with a shorter pendulum and arms freely moving back and forth.

Take care.

Bob

12/24/2006 Dog Jog/Long Run

Continuing our run of unusually warm weather Christmas Eve was another 40+ degree day. Since we were heading out for a long day of family gatherings and lots of eating I had to get out and do some running with Gracie. Poor Gracie would be locked up all day with nobody to take her out, so we went out and jogged the 2.3 miles up and down Filager and through Meghan's Run to get her a little morning exercise.

After dropping Gracie back at the house I continued on for a longer run. I ran what is my usual 6.5 mile route with an extra mile while running Gracie up and down Filager Rd for a total of 7.5 miles in a little over an hour. While running with Gracie we made a few stops to lighten the load or drop a load. I thought I would be annoyed by this when we first started running together again, but I find that it makes me slow down a little bit, and pulls me out of the auto-pilot that I can slip into sometimes when I'm running. I have to be more aware of my surroundings. Hooray for dog jogs!

Running Form Analysis 2

This is the second part to the follow up from the Running Form Analysis Clinic that I attended. All the information below was presented by Bob Roncker of Bob Roncker's Running Spot. The first part was posted on 12/16.

Here are two critical areas that affect proper form:

The arms, wrists, and hands - movement of the upper body.
Pelvic area - Posture is largely determined by the position of the pelvis.

If the hands and wrists are in proper alignment, the rest of the body tends to flow along. The way the arms swing from the shoulders and the position of the wrists and hands helps you to properly run ON your feet.

You witnessed the demonstration with the E3 bio-grips. On the second try I was able to lift a fairly heavy individual because his joints were stabilized and engaged. Having stabilized joints enables you to better track yourself more in a straight line and get a better push off with each stride. Remember the added distance gained the second time the individual walked? Speed is a function of stride turnover (shorter pendulum = faster pendulum) and stride length.

I can't say I totally understand what happens with these grips, but I am a believer in them. I definitely feel they improve your alignment and your efficiency.

Arm, wrist, and hand review:

Let the arms swing freely from the shoulder. Shoulder sway is minimized. You want the feeling of going forward.

Bend the elbows ranging from a 90-120 degree. Imagine yourself hammering a nail.

Wrists should be firm and in line with the forearm. Limp wrists are not going to give you the same forward movement.

Hands should be clenched, but relaxed. Slightly turn the palms upward in order to keep the elbows closer to the body.

The hands should not cross the midline of the body when running. This helps to avoid shoulder sway.

They also should not go higher than the chest, except when sprinting in at the end of a race.

Posture is primarily determined by the angle that the pelvis is held. If it is pitched forward, there is some sloping in the back and your legs do not have the same range of motion. Remember the exercise where you balanced on one foot, lifted your knee, put your hands at that height, held it, then bent forward, and repeated the same process? You could not lift the knee as high the second time after bending at the waist. Tilt the pelvis back. Imagine your bellybutton being pressed against your spine. Tuck in your butt. This is a hard thing to maintain and think about, but if you persist, you WILL experience better posture.

Try to practice these things. More to come.


Bob Roncker
Bob Roncker's Running Spot

12/19 - 12/20/2006 Running, Strength, Spinning

12/19/2006 Running

I'm kind of enjoying this time between race season and starting marathon training. There are no intervals to do, and I can run whatever I feel. Feeling an 8 mile run today? Let's rock and roll. Going for 8, but not feeling it so much? 6 miles is cool. On the other hand I still feel the drive to keep going knowing that in January the real miles will begin to accumulate. Otherwise I'd eventually get bored and run less and less. I need that drive to compete to keep me going. In the meantime, though I'm enjoying this downtime.

I've decided to forgo the ADEO GPS unit for now. I'm happy using gmap-pedometer and staying light weight with just my shuffle providing tunes. I had a great 6.5 mile run on my usual route that took about 55 minutes.

12/20/2006 Strength & Spinning

Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 75 seconds each
2 sets shoulder press = 75 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Balance Drill = 3 minute on each foot
Hip adductor = 2 sets/12 reps 105 lbs.
Hip abductor = 2 sets/12 reps 105 lbs.
clamshell crunches = 2 sets of 25 w/8lb. ball

Spinning (Endurance & Speed)

I dropped in to a spinning class after finishing up with my strength training. This means I only got 30 minutes of spinning with the instructor leaving 30 minutes to make it up for myself. I have a plan that I've been meaning to use, but forgot to take it with me. Here is the 60 minute plan that I pulled from Bicycling Magazine.

10 min. warm-up
8 min. steady state (92-95% of your time-trial heart rate; 90-100% of time-trial power) This is up for interpretation for most of us. Personally I'm going to put on a descent amount of resistance and get my heart rate to around 85%
5 min. recovery spinning
3 min. fast pedal (high cadence, low gear/resistance)
8 min. steady state
5 min. recovery spinning
3 min. fast pedal
8 min. steady state
10 min. recovery spinning

As I said though I didn't get to use it. The class I did went a little something like this:

30 minutes of endurance class
5 minute recovery
5 minute fast pedal
2 minute recovery
2 minute fast pedal (cadence 100-120)
2 minute recovery
2 minute fast pedal (cadence 100-120)
2 minute left leg only
2 minute right leg only
2 minute left leg only
2 minute right leg only
4 minute cool down
total: 60 minutes

I'm no trainer or spinning expert, but it felt like a good workout and breaking it down into small increments really made the time move along.

12/16 - 12/17/2006 Analysis of Running Form & Long Run

12/16/2006 Analysis of Running Form

I had an excellent opportunity to attend a running form clinic on Saturday. With the beginning of my marathon training coming on very quickly and my duathlon goals next year this clinic couldn't have come at a better time. We spent some time talking about aspects of breathing, balance, running form, and stride during the clinic. We also had our running videotaped, and we followed up with a look at the video. It was so helpful in terms of getting new information, and getting some excellent reminders of simple tips that I had forgotten. (The legs and arms work together, so when you want to pick up the leg speed use your arms to get them moving) As follow up Bob Roncker will be sending us emails with some of the information and tips from the class. I will be re-printing that information in this blog, so that I can find it easily, and most of all not lose it! Everything below in bold are the words of Bob Roncker of Bob Roncker's Running Spot.

Belly breathing as you run. Blow out the candle. Try doing it at different rates - fast and slow. Get accustomed to breathing this way.

Balancing on one leg. Many of you could do it easily on one of your legs. Gradually get to the point whereby you can handily do it for 2:00-3:00 minutes on each leg. You want to feel in control with your balance and you want to experience no strain on your lower leg or hips. This is a great exercise both for developing strength and balance.

After doing this on a flat surface 2:00-3:00, move to something uneven, like a pillow. When you can do it on an uneven surface, go back to the even surface and try it now with your eyes closed. A person who can do this for 2:00 with their eyes closed (flat or uneven surface) will have excellent proprioception and lower leg strength.

12/17/2006 Long Run

With a head full of breathing and form tips I headed out on my run Sunday morning long run. I decided to keep it simple and concentrate on breathing and keeping my upper body in good form. This meant working on the belly breathing, as it says above. This came pretty easy for me. I've been working on my breathing for a while. I find that when I get tired the first thing that goes is my breathing. It becomes ragged and a lot less effective. I'm hoping that the core work and really being aware of the breathing technique will help that out. I thought I had the upper body thing under control, but what I didn't realize was that as I get tired my arms start to flail a bit from side to side. Flail may be a bit of an overstatement, but any side to side movement isn't going to be good especially as I start to put on more miles. I'll need to stay aware and be as efficient as possible in my running if I expect to reach my goals, and more importantly not injure myself. The keys are going to be to keep my arms moving front to back with no side to side motion and keep my shoulders relaxed. I need to keep my hands gripped lightly "like letting a handful of sand fall out of the bottom of your hand" and either turned thumbs up or even slightly out to keep my elbows in tight. I think that is where my problem started as I was getting tired. My right hand started to turn in throwing my elbow out and causing that cross motion.

As for the run? It was unbelievable weather for December. I was in a short sleeve shirt and shorts on a 55 degree morning. It felt so good to get out and run on a morning like this; in fact it felt like a late summer or early fall morning...just outstanding. I ran a great 8.4 mile run.

Avg HR: 165
Peak HR: 240
Min HR: 69
Total Cal: 1083
Time: 1:04.23

12/14/2006 Core & Spinning

Core Class

I'm really feeling better and better about my core strength every week that I enter this class. This week I had a bit of a breakthrough because my back didn't hurt while I was working on the balance ball. Usually when I'm leaning back over the ball and doing crunches or other exercises that require leaning back over the ball my back starts to ache. I attribute it to weak core muscles and the fact that I sit in an office chair 8+ hours a day at work which leads to weak core muscles. It was a solid 30 minute core class.


Interval Spinning

I'm starting to come around to Jamie's way of running her spinning classes. It's not really a bad turnaround in two classes. I was still feeling that bit of skepticism at the beginning of the class as we were warming up. I didn't really know where she was going with the class, and as it was supposed to be a 60 minute interval class I was wondering when we were going to get to the intervals. The fact is I just don't trust her at this point as an instructor to get the most out of the time on the spinning bike. By 30 minutes in though we were into full on interval mode and I was working my butt off. She just has a different style of running the class, and I'm still getting used to her concentration on cadence. I can come around to her way of teaching and get into it. spinning class.

MotionLingo ADEO

I've been using the Adeo (motionlingo.com) for 3 days now and I've come to some conclusions. This is my first experience with a GPS device, and after reading all the reviews on the device I went in with high expectations, and after a message to a friend I realize my expectations were a bit too high.


I'll score this in 3 categories: ease of use, information, and accuracy.

Ease of use: A- The initial setup was a little confusing, but that might have been a little bit me being too excited by the aura of a new gadget. It loses a little on scoring because I had trouble using the included cd to load the software. I was able to go to the website and load it from there. Once the USB driver is installed, the MotionTrak software is installed the device was recognized quickly and I could begin playing with the settings. The MotionTrak software that captures the information from the Adeo is intuitive and easy to use. There is a lot to look at, so it takes a little bit to navigate around, but once you learn your way around it's quick and easy.

The device itself is a breeze. There are 5 buttons (not including the power button). Once you learn what each button does you can make all your adjustments without taking the device from the harness or your pocket since there is no screen to look at. All your adjustments and navigation is audible...too cool.

Information: A This score is just on the range of information you get while using the Adeo and then after uploading the information from the Adeo. Let's start with the set up of the Adeo. You can set up the Adeo to give you a wide range of information during the run at intervals (time or distance) that you choose. You want your average pace every 1/2 mile expressed in mph while on the bike? no problem. Going for a run and want it every 1/4 mile in mile/minute? no problem. The Adeo will carry 3 different reporting profiles for a regular run/walk/ride. Then there are the 3 interval reporting profiles you can program as well. I used this option today and it is brilliant. I set it up to do 800 meter intervals with 800 meter rests. Since this will be part of my marathon training plan it was a good test. It works flawlessly. It voices the begin of your interval and the beginning of the rest. At the beginning of the rest you get your pace, time, distance from the interval. No more excuses for not doing intervals because I can't make it to the gym or a track. yikes.

During the run/walk/ride/paddle you get your information through your headphones. The music lowers a bit while the pleasent voice calmly tells you your stats and the music comes back up afterwards. Of course you don't have to connect an mp3 player to it. You could always plug your headphones into it and just listen to the updates, or turn it on and forget about it during the workout and get all your stats afterwards. I love the audible updates. You don't have to wait for the scheduled updates. You can always push a button and hear all your information at any time.

Once your done with your workout plug the ADEO in with the USB cord and it uploads all of your workout data into Motion Trak program and also to your profile on the motion lingo website. The information is indepth and easily manipulated so you can see all the data in any configuration your heart desires. Not really, but it does automatically map the GPS data on to a google map...awesome.

Accuracy: B This is where my expectation may have been too high. Like I said before this is my first experience with GPS, so I don't have anything to compare this product. The first day I took it out for a 7.5 mile run. It came up with a 6.1 mile distance, and the mapping was way off. That first experience was discouraging.

This is a screen shot from the motionlingo website. If you click on the picture you can clearly see the GPS was way off considering I stuck to the roads the entire time and didn't do any cross country running or running through backyards. The shortened route reading screwed up all the stats like the average pace.








This is the same course after I mapped it out manually on gmap pedometer. Later tests proved a little more accurate. After a 23 mile bike ride it came to within a 1/4 mile of my bike computer. I really can't say that my bike computer is 100% accurate either, but it is fairly reliable.

I still haven't made my final assessment as to whether this is going to be my newest weapon in my arsenal of gadgets. It has been a lot of fun to use. The question is whether I can forgive it the times when it is not accurate. The fact that I want to get up early before work and take it running again tomorrow makes me think that I might be able to give it a chance.

As a final note, I was working on this entry I remembered that I wanted to email the technical support group about the issue they have on the website with the iPod Shuffle interrupting GPS signals. It is an important issue to me since I just got the new Shuffle and love running with it. I was expecting a response back in a couple of days, maybe next day if they were good. I received two responses from two different employees of MotionLingo. Oh wait, did I say two employees of MotionLingo? I meant an employee of MotionLingo and the CEO of MotionLingo. Now, that's what I call customer service! By the way the answer to the Shuffle question was that the new Shuffle doesn't show any of the disruption problems that the first generation did.

Customer Service: A+

12/11 - 12/12/2006 Cycling & Running

12/11/2006 Cycling

It was a fantastically beautiful day, especially for December in Ohio. It started out pretty cold around 8 am about 35 degrees, but the promise of a 50 degree sunny day kept the early chills at bay. I started out by riding my typical route through Owensville, but this time I decided to take the route backwards to change it up a bit. It was pretty interesting riding the hills in reverse. I'll have to ride the route both ways and see which way is harder.

After finishing up the 23+ mile route I decided to ride the route that I had run the previous day to see how the ADEO faired this time around. The readings were much more accurate this time around.

The totals for both rides from the Cat Eye:

Odo: 1,927.04 miles
Dist: 31.42 miles
Time: 2:10.15
Avg: 14.4 mph
Max: 34.7 mph








12/12/2006 Running

Today was a bit of a mixed bag day. I had intended to get out and do some intervals to play with the interval options on the ADEO. I ran the 2 miles into town to a location to the beginning of an interval route that I had set up on RouteSlip. Using the .5 mile interval setting on the ADEO I was able to run a couple of .5 mile intervals with .5 mile rests in between. The goal was to run four total intervals, but I got cut short by rain. It was really unfortunate that I got cut short, because I was really enjoying the intervals. This is a feature that could come in really handy when I start training for the Flying Pig in January. So I managed 2 7:30 min./mile .5 mile intervals with two jogged half miles in between before calling it and running the two miles home. It was all good as I managed a total of a 6 mile run.

Totals from Timex:

Avg HR: 157
Peak HR: 179
Total Cal: 831
First 2 miles: 16:01 Avg HR: 149
Interval 1: 3:46 Avg HR: 160
Rest 1: 5:15 Avg HR: 151
Interval 2: 3:53 Avg HR: 166
Rest 2 & 2 miles home: 22:54 Avg HR: 161

12/10/2006 Adeo Test Day 1 - Long Run

I have in my possession a new toy, the Adeo by MotionLingo. It's not mine, but it is a loaner to test. I owe a big thanks to Brian at Campus Cyclery for giving me the opportunity to test the product. I didn't have any particular plan in mind for testing the Adeo when I found out last week that I was going to get it for testing, but after I've had a chance to play with it for a day, and see all of the features that are available I decided that I have to try as many of the features as possible before I decide if this is the GPS unit for me. Did I mention it's a GPS? I'm not going to go into an in depth explanation of the product just yet. A review is forthcoming If you want that go here to the website, check it out, and come back later if you're still interested.

Today I took it on my Sunday long run. I set it to give me updates every mile. It was a lot of fun to run with it and my iPod Shuffle, alternating between music and the occasional update right through the headphones. It made the run go quickly, and made me wish I had more time to run.

gmap pedometer: 7.64 miles
timex watch: 1:02.25
cool running pace calculator: 8:10 min/mile
avg hr Timex: 165
Total calories Timex: 1108

12/09/2006 Strength & Spinning

Strength Training

I had a bit of an abbreviated strength training day today. I had intended to do a nice long leisurely strength training session followed by a run, but I happened to show up in time to squeeze in a workout and then try out a spinning class with a different instructor. I was happy to give up some crunches to make it to spinning on time. It might not have been the smartest thing to skip warm up though...

JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 100 lbs.
Hip adductor = 2 sets/12 reps 100 lbs.
Hip abductor = 2 sets/12 reps 100 lbs.
JC Bands Lunges with rows, Grey Bands - 12 each sid

Spinning - Strength & Endurance

For the first time I got a chance to try a Saturday morning spinning class. I was actually hoping that the room was empty, and I could just use a spinning bike to do an hour of spinning on my own. In retrospect I'm really glad this class was available. I didn't have any particular plan in mind if I were to get in there and peddle on my own which would have been so boring. As it turned out I took part in a tough 60 minute split strength and endurance class.

We were working for most of the class between 65% & 85% heart rate. My heart rate tends to run on the high side, so when she says to be at 65% I'm usually at 75%. I don't feel like I'm working that much harder it's just how it rolls.

12/7/2006 Core Class & Spinning

Core Zone/Abs Blast

30 minutes of core strengthening/ab blasting goodness. This may be one of my favorite classes this fall so far. A little over a year after starting at the healthplex I can feel and see a massive difference in my fitness level and in my core fitness. I used to dread going to this class because I knew it was going to be extremely painful and difficult, but so far this year it's been....hard, but manageable in a sense that I have an easier time breathing while doing the workouts and my back doesn't hurt nearly as much.

Spinning - Intervals

A 60 minute interval spinning class with some interesting "motivators". I'm not sure how I feel about this class right now. It's definitely a lot different than the classes that Lisa taught, and I'm not going to jump to the conclusion that it's a bad thing, but if Thursday's night class is any indication of how she chooses to "motivate" the class I'm not sure if it's for me. That could be a huge disappointment because Thursday evenings are by far the best evening to do spinning for me.

How is it different? Well let's see, first she concentrates a lot on cadence. That's a little different than other spinning classes in that they would concentrate on heart rate and reaching certain heart rate goals. I know heart rate isn't always the most certain way to measure output. You're heart rate can be effected by a number of different things, but is cadence any better? So you reach a certain cadence, but then you have to use a perceived exertion. I would think that using cadence and heart rate would be better. I don't know if this was just one way of running the class, and she has more tricks in her bag...of tricks. Time will tell.

The other thing that was a little weird was how she chose to "motivate" the class. She would ask you to think about a time in your life when you felt like giving up, but pushed through and didn't quit. This is all fine and well, but she kept harping on it. Think of a situation in your life like medical problem, death in the family, etc. I don't know, you don't really know what people have gone through is spinning class really the place to be digging up your deepest darkest moments of your past? Maybe not so much in my opinion. I just have to see if it continues like that, and if it's for me.

12/7/2006 Looking Forward to '07

As I am looking forward to the coming year I was faced with a decision. I had to make a decision whether I wanted to try something new and do more, or if I was going to work toward getting better at what I'm doing. To be more specific I had to choose whether I was going to move on from duathlons to triathlons and work my way up to an Ironman event. The decision has come down to two factors: time and desire.

The first factor of time is obviously important for several different reasons. In order to properly prepare for the triathlons I'd have to set aside more time for training to devote to swimming. Since I already have a fairly full schedule with family, work, and workout time this time would have to come from out of family, work, or sleep time. I can accept some loss of sleep time, maybe not too much, but I am willing to get up at 5 am for the Master's Swimming that happens on Thursdays and carve out another early morning to do some swimming. However, with my erratic work schedule it wouldn't be enough, so I'd have to take some time from family time to get in as much swimming as it would take to actually get to a level at which I'd be happy performing. My wife is already very understanding about the time I devote to running, cycling, and time spent at the gym. To ask for more just seems selfish.

That brings me to my other deciding factor: desire. If I'm going to be selfish and take the time that it would require to do the work do I have the desire to do it? The simple answer to that question is no. I was pretty excited for a while about doing the triathlons after listening to the exploits of other triathletes on Simply Stu Podcast and Get Your Geek On! Podcast. When it comes down to it though I'm just not that excited about the swim portion of the race. I'm a pretty decent swimmer that grew up around water, but after my one triathlon experience back in 2000 I realize there is a big difference between swimming laps in a pool and being pummeled in the middle of a pack during an open water swim. It's just not that appealing to me. So, if not all that excited about it now, I can imagine how I'll feel by the end of the summer. Why exactly would I want to put myself through something that I wouldn't get at least some enjoyment from doing? There is really no good reason.

After these and other considerations I've decided that at least for 2007 I am going to concentrate on the sprint distance duathlon. I will racing approximately 8 sprint distance duathlons next year culminating with 5 races in the Wheelie Fun Series. The series will be a lot of fun, because it will feel like a real season complete with points standings and prizes. I've been tossing around the idea of doing this since early this year, and I'm very excited about the opportunity to compete. That is only a small part of next year's season as I look forward to a wide variety of races and events including my first marathon!

The marathon is going to be a huge undertaking for next year. I've got my training plan ready to go, but I'll have to make some adjustments to it to allow for my duathlon training as well. It's going to be interesting to try and find that balance between training for the speed I'll need for the shorter sprint duathlon runs and training for the longer marathon distance.

Here are some of my goals for 2007:

1. Sub-4 hour Flying Pig Marathon
2. Sub-20 minute 5K
3. Sub-40 minute 10K
4. 2:30 Little Miami Triathlon
5. 1:20 Sprint Distance Duathlon
6. Top 50 Finish Run Like Hell 5K

The big question is: how am I going to reach these goals? I'm ironing out the details on my training plan, and I'll be exploring more of that through December. I'll officially start my training for the marathon and spring events in January, so I'm using this month as testing and preparation time. I'm trying out a new spinning class, core class, and looking at a new strength training plan. I've also found a new gps gadget that might help keep me motivated over the coming cold months and encourage me to get outside despite the frigid weather. I'm going to take Motion Lingo's Adeo for a test spin hopefully this weekend and next week.

Only 65 days until my first race of '07!

12/5 - 12/6/2006 Strength Training & Cycling

12/5/2006 Strength Training

Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor = 2 sets/12 reps 100 lbs.
Hip abductor = 2 sets/12 reps 100 lbs.
clamshell crunches = 2 sets w/8lb. ball

12/6/2006 Cycling

It was a good day for a ride yesterday, albeit a little cold and windy, but still a good day. It was about 35 degrees and fairly windy, so I made sure to layer up a bit. Once I got out on the road and warm up it was pretty comfortable for the first hour. After that my toes started to go numb, and the cold started to seep in. I didn't push particularly hard or try to go fast; it was just good to ride.

Odo: 1,895.62 miles
Dist: 21.59 miles
Avg: 14.65 mph
Max: 40 mph
Time: 1:28.25

It was a mostly flat route that wandered around the roads near our home. I did a bit of exploring on a road that I had always intended to ride up but never did. It turned out to be a really tough hill that I can definitely work into my training next year. Speaking of next year I think I'll be using my next entry to lay out my plans for next year. The schedule has come together nicely for what will be a full and exciting year.

12/2 - 12/3/2006 Long Run & Dog Jog

12/2 Long Run

It's a new route for the beginning of a new training season. Well it's not really a new route, but I changed the long run route I've been using a bit. Instead of running all the way up Rt. 132 hill and into one of the subdivisions I decided to lengthen the route across Batavia to spend some more time running in town on the sidewalks. There is also the advantage of another hill with the option to add another hill later. This will work out wonderfully as I start to add on miles. It was a fairly cold morning at about 35 degrees, but plenty comfortable with long sleeves, pants and a light jacket. It was a 7.6 mile run at 65 minutes.

12/3 Dog Jog

It was a Sunday dog jog! It was a good thing I got out to do it, because I was feeling pretty crappy all morning. It was one of those low energy days where I just wanted to lay down on the couch and sleep, and I did for about an hour and a half. . Gracie and I got out and hit the road up and down Filager and twice through Meghan's Run. It was a nice 35 minute run for 3.6 miles. Afterwards I was feeling much better. Gotta keep that up through the winter.

11/30/2006 Strength & Core

Strength Training

Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.

Core Class

As I get into winter training mode my schedule is starting to become more clear. Core class is back on the menu...and it is deeeeelicious. There is a new instructor in the class (well new to me anyway), and I like her approach to the class so far. I haven't done a ton of these classes, but I know what I like. At least in the class yesterday we did a mix of aerobic type work with a lot movement and a lot of plank work. They hurrrt so good. I'm going to try to do this 30 minute core class every Thursday along with a spinning class.

11/25/2006 Dog Jog/Long Run

I considered taking the entire weekend off after Thursday's race, but I just couldn't bring myself to do nothing for 3 days. It was a great sunny day outside, low 40's and an expected high for the day of 60 degrees F. How could I let a day like this slip by when we are quickly moving into winter season when there will be less and less of these days. Sticking to my intentions of getting Gracie out at least once a week the morning started out as a dog jog. I found the harness that we bought for Gracie last year that I had completely forgotten about. It was a huge help and made the run a lot easier. Just having it on seems a signal to her not to pull on the leash. I highly recommend picking one up of dog joggers. We dog jogged 2.3 miles that is Filager and Meghan's Run. After that Gracie was wiped out, so I dropped her off and ran the 222/132 loop for another solo 3 miles for what I'll call my long run. The entire run took about 48 minutes.

11/23/2006 Thankgiving Day Race 10K

It's the final race of 2007! It's been an incredible year, and it's a bit sad to see it come to an end, but here's looking to another great year in '07! Before we begin to talk about plans for next year I want to put this year to rest right, not in this entry, but soon. For now it's all about the Thanksgiving Race.

My goal for the race was to keep it close to 7 minute/miles and possibly beat the my 10K PR set in September of 43:41. I had tempered my expectations for this race thinking the weather would be colder, and knowing that there would be friends there that I might want to run with during the race. Mostly I just wanted to have a good time, enjoy the beautiful day and burn some calories, so I could enjoy the multiple thanksgiving meals that I would be attending later in the day.

As with all races as the start drew closer thoughts of hanging out and running with friends disappeared and the call of the race took over. At the start line I decided I wanted to run the best race possible and let the rest take care of itself. During the race I was able to find a good pace, and a steady runner to keep an eye on and pace myself off, and I was using the chrono on my watch to mark my miles. I didn't really dwell on that during the run. I just wanted to keep a pace that was pushed just to the edge of being uncomfortable. It was an incredible run with the following results:

mile 1 & 2 13:08
mile 3 6:56
mile 4 6:56
mile 5 6:59
mile 6 6:44
mile 6.1 1:22
Total: 42:07.58

overall: 412 of 10559
division: 26 of 505
gender: 378 of 5196
Official Time: 42:05
pace: 6:47

For the last race fo the year I was so excited to exceed my own expectations and goals. It looks like 8 weeks of interval training really did payoff in a big way. I will never question the power of the interval again. I look forward to applying what I've learned here to my cycling and running next year.

11/21/2006 Strength Training & Running

Strength Training

Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25

Running

Two days before Thanksgiving Day 10k and one last run. Tomorrow will be a rest day so I wanted to take it easy, but not that easy. I'm feeling edgy and excited, so not doing anything was simply not an option. I decided to hit the gym for some strength traininng and a 30 minute run on the treadmill. I kept the pace nice and easy starting at an 8 minute/mile bringing up to a 7:30 minute/mile after about 1/2 mile and holding that for 3.1 miles. After that I eased back and jogged it in to finish up the 30 minutes.

The goal for Thanksgiving Day Race 10K is going to be 7 minute miles and to have a good time during what is my last race of 2006. I want to end the racing year on a good note.

11/18 - 11/19/2006 Dog Jog & Long Run

11/18/2006 Dog Jog

As winter starts to rear its ugly head here in Ohio it is going to get harder and harder to get myself motivated to get out and run. It hasn't been bad so far, but I can feel the cold weather coming and I am not a fan of the cold at all. This spells bad news for our poor dog Gracie too. Since the winters in Ohio consist mostly of cold rain, a little snow here and there, and more cold rain the yard is almost always soggy and muddy, which aren't very good conditions for an indoor dog. Well the dog doesn't mind so much, but we don't like to have a muddy house.

In order to help Gracie out I'm gonna start taking her on jogs at least once a week. It's not something I'm particularly fond of doing because she is the worst on the leash. She jerks, pulls, tries to chase squirrels and birds and is generally a pain in the butt. It will be good for her though, so I'm gonna take a running day to do this for a while during the winter. On the first day we ran the 3.3 mile route along Filager and Meghan's Run

11/19/2006 Long Run

The Sunday prior to race day I wanted to get out for a run to calm the nerves and relax. I decided to keep it relatively short and at an easy pace. I ran my 6 mile route around Meghan's Run, 222, 132 to Filager in about 50 minutes. It was a nice easy run that left me feeling good about the upcoming race.

11/15/2006 Strength Training & Tempo Run

Strength Training

Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25

Tempo Run

The treadmill tempo run was 3.25 miles. I was pressed for time today, so I didn't get in as long of a run as I would have liked, but I'm happy with the run. I started out with a 8 min/mile pace for the first mile. At beginning of the 2nd mile I ran it up to a 7:15 min/mile and up to a 7 min/mile for about a half a mile. In the last 1.25 miles I eased it back down slowly until I walked the last .25 miles. The total run took about 25 minutes.

11/13/2006 Riding Hills

Another gloriously cold day of riding hills. It was about 39 degrees out and sunny, so it was a perfect day to bundle up and do some hill work. I did the same route that I did last time, but changed the number of intervals. I hit the Benton hill first which is .4 miles long and very steep. I hit this one twice. I then moved on to Rt. 50 hill, which isn't as steep but is 1.5 miles long. This was a two timer as well. After climbing that one for the second time I rode over to 132 hill. By this time the fatigue is starting set in, the cold is seeping into my feet, and I'm starving! I really just wanted to ride up the hill hang a left and go home, but I will not be defeated! I rode the .65 mile hill that is moderately steep twice. After cruising back down I pedaled to 2 miles to the final ascent. The final is the shortest at .3 miles, but what I used to think of as the steepest. If that were the case it should have been the toughest climb of the day, but it wasn't. I cruised up the final .3 miles in the saddle fairly comfortably. It was a good end to a tough ride.

Odo: 1,874.03 mi.
Dist: 24.35 mi.
Avg: 14.61 mph
Max: 38 mph
Time: 1:40:00 (Estimated)

11/12/2006 Long Run

I used what has become the normal 8.5 mile course for the run. It was fairly cool, on the verge of cold maybe high 30's so, I was in long pants and and long sleeved undershirt. I threw on my orange short sleeve running shirt so cars would see me. I was very comfortable for the run, so if we have similar conditions on Thanksgiving I'll probably run in that outfit.

The run itself was great. I was very comfortable the entire time. I was aware of my pace and picked it up a few times just to test the comfort limit. I wasn't pushing hard, but kept the pace up slightly to see how it would effect how I felt and my time. At the end of the run I felt great! Actually I had to reel myself in, because I thought about adding on another mile and half. I convinced myself that there wasn't really anything positive that could come of it in the training. I'll have plenty of time to push my mileage limit starting in January as I start training for the Flying Pig. Feeling that good and beating my previous time by a solid 4 minutes while only raising my avg hr. by 2 bpms. Awesome.

One last thing. I finally remembered to split out the 132 hill. .65 miles at 5 minutes 37 seconds which is a 8:38 pace, with an overall pace of 7:42.


Avg. HR 157
Peak HR 179
Min HR 78
Total Cal 1070
Rcl 1: 39:32.56 Avg HR 153
Rcl 2: 05:37.39 (Rt. 132 hill .65 miles) Avg HR 173
Rcl 3: 20:21.43 Avg HR 162
Total: 1:05:31

11/09 - 11/10/2006 Core, Spinning, Intervals & Transition

11/09/2006 Core Class & Spinning

Core Class

It was my first visit back to core class in a while. Unfortunately I showed up late, because of traffic. 15 minutes of ab burning work is better than no minutes. This was the class that I despised last winter, but knew was very beneficial, so I stuck with it...somewhat. It was actually kind of fun today, maybe it was because I haven't done it in a while, but I think it was more due to the fact that I am in much better condition than I was last winter.

One thing I did realize now was issues with my back. When ever we do bosu ball work it kills my back. I thought it was just because of my weak muscles, but I realize now that is not the case. I'm going to talk to the instructor, and modify the workout or find out if it is a problem with my form. I don't want to hurt myself.

Spinning

60 minute Endurance Class
This was a bittersweet return to spinning class. The spinning instructor, and fellow multisport athlete, is leaving the facility to start her own business at another location. I'm very happy for her, but I'm also sad to see her leave. She help me set up the program I'm using for training, and has been a huge source of information and motivation for me. I owe her so much for helping get my ass moving over the last year.

That leads me into the topic of transition. I am moving into a new phase of my life in physical fitness, and racing. The last year has been all about changing my lifestyle, losing weight, and building a base. I think we can say that the base is officially built. Now I need to figure out where to go from here. I kind of know what my goals are for the next year: marathon(s) and triathlons that will lead up to a half Ironman in '07 and Ironman Louisville in '08. Now I just have to figure out how I'm going to get there. I know I'm on the right path in getting started on the swimming now, because that is going to be my weakest leg. Over the next 2 months I'll be putting together a new workout plan to meet my new goals. The big challenge for me is going to be to take my time, not get started too early, so I don't get burned out by next spring.



11/10/2006 Running Intervals

I did my intervals outside for the first time today. Well, it's not the first time I've done intervals outside, but the first in this particular program. It was a much different experience than doing them in the controlled environment of the gym treadmill. On the treadmill I set the pace and am forced to keep up with that pace, or slow it down. I'm always hyper aware of the speed at which I'm running. On the road all I had to rely on were my experience with the stretch of road that I used and the trusty stopwatch/hrm. It was an interesting experience, and it will be useful for future interval training sessions. I now know that on flat ground I run the 400 in about 90 seconds give or take a few seconds, so if I want I don't have to run up and down Filager. I also learned that I can't count. I was supposed to do 10x400 this week, but due to my ADD mind I ended up doing 11x400 according to my stopwatch.

Avg. interval time: 1:30
Total Time: 52:38

13 days to Thanksgiving Day Race!

11/08/2006 Strength, Tempo, Swimming

Strength Training

Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25

Tempo Run

The treadmill tempo run was 4.5 miles. I started out with a fairly easy 9 min/mi pace and worked up to a 6.5 min/mi pace. I reached the top speed at 1.5 miles and held it to 3 miles. After 3 miles I tapered down until I walking at 4.25 miles. A quarter mile walk finished off the run that took about 40 minutes.

Swimming

Because strength training and running just wasn't enough I decided to jump into the pool for some laps. I did 20 laps with no breaks mixing up the strokes: 4 crawl, 4 breast stroke, 4 side stroke, 4 backstroke, 4 crawl. It was really tiring doing it after the strength training and the run. It was encouraging though that I felt fairly comfortable in the first 5-6 laps. I was really concerned that I would not like the swimming at all. I'm not really sure where that reservation was coming from, because I've always enjoyed swimming.

I will be swimming with the Masters Swim Team which is very exciting. I had a chance to talk to the swim coach yesterday to find out if it would suit my needs. He is a very nice guy, and encouraged me to come in and check out the sessions. I will be able to get the coaching and motivation I need to make this a good winter of training. The other cool part is that they make some trips to East Fork Lake to do some open water swimming during the summer. perrrrrrrfect.

11/5 - 11/6/2006 Long Run & Cycling Hills

11/5/2006 Long Run

As I'm getting closer to the Thanksgiving Day Race I'm getting pretty excited about it. The 8.5 mile run is getting easier, so I know with the workouts I'm doing I should be able to improve upon my 43:41 PR. One of these days I'm going to start splitting out 132 hill, so I can start working that hill over.

8.5 mile run
Avg HR: 156
Peak HR: 240
Min HR: 84
Total Cal: 1129
Time: 1:09.47

11/6/2006 Cycling Hills

Cycled the new hill course that I started using last week. Unfortunately the computer wasn't working, probably because of the battery, but I was able to get the information I needed from the gmap-pedometer. I did the same route that I did last week, but not the same number of climbs per hill. I may not know the exact stats on the ride, but the legs know...oh yes, the legs know.

Dist: 18.3 miles
Avg: 12 mph
Time: 90 minutes: This is an estimate, as I didn't time myself.

11/2 - 11/3/2006 Swimming & Running

11/2/2006 Swimming

It's my first day at getting back into swimming. I'm going to try and get in to do swimming at least twice a week. Hopefully I'll be able to swim with the Masters Swim Team, so that I can have some structure in my workouts, get some advice and coaching on stroke, and some much needed motivation.

The pool I'll be working in is 25 yards per lap.

For my first workout:
5 laps freestyle warmup
2 laps each of side stroke (right & left), breast stroke
5 laps with the kickboard
5 laps freestyle
2 laps backstroke (legs only)

45 minutes

11/3/2006 Running

This was a 3.3 mile run along Filager and Meghan's Run. I wasn't shooting for any particular speed. It was just a run.

3.3 miles
Avg. HR 153
Peak HR 176
Min HR 71
Total Cal 444
Total Time: 28:22

10/30 - 10/31/2006 Tempo, Strength & Intervals

10/30/2006 Tempo Run

A nice steady, easy pace around Meghan's Run. I then picked up the pace going down to 222 and held that pace until I got back up on Filager. I lost the timing and heart rate info since I've been slacking on the blog a bit lately. I ran it in about 38 minutes and it's approximately 4.3 miles.

10/31/2006 Strength & Intervals

Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25

Intervals + no music = no fun. I did my 9x400 week, which took about 33 minutes and 4.1 miles. It was fun going up and down between 5-6 miles per hour and 10-10.5 mph. I do find it interesting to do the intervals on the treadmill. It really forces me to maintain the paces instead of just running on the track or road and trying to maintain. It's definitely still more fun to run outside, but I think the treadmill is more productive for building speed, when working alone.

I guess time will tell..

10/27 - 10/29/2006 Run Like Hell & Cycling

10/27/2006 Run Like Hell

It was pouring down rain up until the start of the race. It was by no means cold, but cool enough that the drenching rain could be really uncomfortable if it were not for the excitement at the starting line. Despite the rain hundreds of people showed up, some in costume, for the Friday night race. The best costume I saw this year was the couple that ran as babies in baby walkers. They were awesome with the diapers, bonnets and these huge walkers made from pvc pipe.

The course is rolling hills, not a single inch of the course is flat. You are either going up hill or down hill. Despite the tough course and the crummy weather I ran a very good race. I would say great, but I was really hoping to achieve two things in this race, and I did neither. First, I wanted to finish a 5k this year with a sub-20 minute time. I didn't quite make it, but with a time of 21:21 I am happy. Actually, it is a 5k PR, so I should be really happy. Next year I'll be shooting for sub-20's. The other goal I was shooting for was to finish in the Top 50 men. I missed the 50th spot by a couple of places and 14 seconds! I knew I was going to be close, but had no way of knowing exactly where I was during the race. I ran the best race possible that night, so it's all good, but 14 seconds! It's now on my list of goals for next year.

Mile 1 – 6:27
Mile 2 – 7:18
Mile 3.1 – 7:35
Total: 21:20

10/29/2006 Cycling

Cycling hill repeats. Started with .5 mile hill on Benton seated, moved on to Rt. 50 hill a 1.2 mile hill not very steep grade, seated. Rt. 132 hill twice, steeper than Rt. 50 hill but shorter at .5 miles. First run seated, second half seated then half out of saddle. Finished up with Filager Rd hill very steep, but short at .35 miles. This was done in the saddle.

Odo: 1831.3 miles
Dist: 20.02 miles
Time: 1:24.29
Avg: 14.2 mph
Max: 36.6 mph