102.4 miles run
My current monthly mile goal is 100 so this is a good running month. I would like to get to 130 miles as a goal by the end of summer and hold that consistently. Will aim for 110 in June and see how it goes.
2,750 yards swimming
This is pathetic and I need to get in the water more. As maintenance my low goal is 6,000 yards each month, and I would really like to do 12,000. So, time to hit the water. Warm ponds will help motivate me for open water and free swimming soon.
1,652 Push Ups
99 Chin/Pull Ups
160 Tri/Chest Dips
Sunday, May 29, 2011
Wednesday, May 25, 2011
Training Log 5/22-5/31
Sunday 5/22
Off/Sick Day
Monday 5/23
Off/Sick Day
Tuesday 5/24
4 miles tempo run (32:53)
220 push ups-sets: 45,55,35,30,55
Wednesday 5/25
10 miles pretty easy effort 2x on Taft/Poudre trail loop from house, second loop with Kelly. Negative split by 1 minute 20 seconds (1:30:12)
Thursday 5/26
2 miles recovery pace (17:30)
24 chin ups
15 pullups
50 Tri/Chest Dips
Friday 5/27
5 miles steady state (42:13)
50 Push ups 1 set
Saturday 5/28
Nada!
Weekly Totals:
21 miles run
270 push ups
24 chin ups
15 pullups
50 Tri/Chest Dips
Sunday 5/29
4 miles tempo (32:15)
Monday 5/30
4 miles tempo (31:29)
100 push ups (2 sets of 50)
Tuesday 5/31
Off Day
Not a stellar effort his week with only 4 days of training. Still on easy pace for over 100 miles in May> I will get focused again in the coming week. Oh yeah, Kelly and I decided to bag the Bolder Boulder on principle. We went to sign up and it was going to cost like $130 for the 2 of us. We can run 3 local races each for that price!
Off/Sick Day
Monday 5/23
Off/Sick Day
Tuesday 5/24
4 miles tempo run (32:53)
220 push ups-sets: 45,55,35,30,55
Wednesday 5/25
10 miles pretty easy effort 2x on Taft/Poudre trail loop from house, second loop with Kelly. Negative split by 1 minute 20 seconds (1:30:12)
Thursday 5/26
2 miles recovery pace (17:30)
24 chin ups
15 pullups
50 Tri/Chest Dips
Friday 5/27
5 miles steady state (42:13)
50 Push ups 1 set
Saturday 5/28
Nada!
Weekly Totals:
21 miles run
270 push ups
24 chin ups
15 pullups
50 Tri/Chest Dips
Sunday 5/29
4 miles tempo (32:15)
Monday 5/30
4 miles tempo (31:29)
100 push ups (2 sets of 50)
Tuesday 5/31
Off Day
Not a stellar effort his week with only 4 days of training. Still on easy pace for over 100 miles in May> I will get focused again in the coming week. Oh yeah, Kelly and I decided to bag the Bolder Boulder on principle. We went to sign up and it was going to cost like $130 for the 2 of us. We can run 3 local races each for that price!
Sunday, May 15, 2011
Training Log Week of 5/15-5/21
Sunday May 15
5 miles easy w/Kelly (46:14)
50 push ups 1 set
Monday May 16
2 Miles (15:00)
Over beers Sunday night Kelly challenges me to a 2 mile race. I will refrain from posting the results but I won handily ;)
Tuesday 5/17
6.4 miles (57:46) Steady State
220 push ups sets: 45,55,35,30,55
Wednesday 5/18
5 miles easy (45:13)
Thursday 5/19
1,500 yard swim
Friday 5/20
4.25 miles easy (36:48)
246 push ups. Sets: 22,22,30,30,24,18,18,58
Saturday 5/21
5 miles easy with dogs (43:51)
15 chin/pull ups
30 dips
Weekly Totals:
27.65 miles run
1,500 yards swimming
516 push ups
30 tri dips
15 chin/pull ups
Decided to lay off on a long run again this week, instead went for good frequency and ran 6 of 7 days. Still pushed 30 miles even with no long run so I feel good about that. I think early this week a 10 mile day is on the schedule as I cram miles in before Bolder Boulder which is next Monday. The way I feel right now I think I can break 50 minutes with a perfect day, but realistically I'll have a B goal of sub 52 minutes based on my overal 1 minute/mile race pace improvement I've made since 1 year ago.
5 miles easy w/Kelly (46:14)
50 push ups 1 set
Monday May 16
2 Miles (15:00)
Over beers Sunday night Kelly challenges me to a 2 mile race. I will refrain from posting the results but I won handily ;)
Tuesday 5/17
6.4 miles (57:46) Steady State
220 push ups sets: 45,55,35,30,55
Wednesday 5/18
5 miles easy (45:13)
Thursday 5/19
1,500 yard swim
Friday 5/20
4.25 miles easy (36:48)
246 push ups. Sets: 22,22,30,30,24,18,18,58
Saturday 5/21
5 miles easy with dogs (43:51)
15 chin/pull ups
30 dips
Weekly Totals:
27.65 miles run
1,500 yards swimming
516 push ups
30 tri dips
15 chin/pull ups
Decided to lay off on a long run again this week, instead went for good frequency and ran 6 of 7 days. Still pushed 30 miles even with no long run so I feel good about that. I think early this week a 10 mile day is on the schedule as I cram miles in before Bolder Boulder which is next Monday. The way I feel right now I think I can break 50 minutes with a perfect day, but realistically I'll have a B goal of sub 52 minutes based on my overal 1 minute/mile race pace improvement I've made since 1 year ago.
Monday, May 9, 2011
Training Log Week of 5/8-5/14
Sunday 5/8:
3.25 miles easy (28:30) With Kelly on river.
15 Chin Ups
15 Pull Ups
40 Dips
25 Push Ups
Monday 5/9
4 miles easy (37:01)
Tuesday 5/10
4.25 miles (36:58)
214 Push Ups
Sets:
26,26,33,33,26,26,22,22
Wednesday 5/11
1,250 yards swimming
Thursday 5/12
4 miles tempo run (33:04)
Friday 5/13
3 miles with Kelly on River trails
15 pull ups
40 dips
25 pushups
(At park end of run)
Saturday 5/14
3.25 miles (29:16)
36 pushups 1 set
Weekly Totals:
22.75 miles run
1,250 yard swim
300 Pushups
80 Dips
45 pull/chin ups
Sort if a lazy effort this week. Good frequency but poor volume as I did not get a long run in. Going to get back on track this coming week in all phases...strength, swimming and running.
3.25 miles easy (28:30) With Kelly on river.
15 Chin Ups
15 Pull Ups
40 Dips
25 Push Ups
Monday 5/9
4 miles easy (37:01)
Tuesday 5/10
4.25 miles (36:58)
214 Push Ups
Sets:
26,26,33,33,26,26,22,22
Wednesday 5/11
1,250 yards swimming
Thursday 5/12
4 miles tempo run (33:04)
Friday 5/13
3 miles with Kelly on River trails
15 pull ups
40 dips
25 pushups
(At park end of run)
Saturday 5/14
3.25 miles (29:16)
36 pushups 1 set
Weekly Totals:
22.75 miles run
1,250 yard swim
300 Pushups
80 Dips
45 pull/chin ups
Sort if a lazy effort this week. Good frequency but poor volume as I did not get a long run in. Going to get back on track this coming week in all phases...strength, swimming and running.
Saturday, May 7, 2011
Training Log Week of 5/1-5/7
Sunday 5/1:
13.1 miles (1:59:33 Colorado Half Marathon Race)
Monday 5/2:
Day Off. Rest/Recovery
Tuesday 5/3:
2 miles easy (18:30)
220 Push Ups
Sets: 45, 55, 35, 30, 55
Wednesday 5/4:
2 miles easy (18:40)
Thursday 5/5:
3.25 miles easy (30:00)
246 Push Ups
Sets:
22,22,30,30,24,24,18,18,58
Friday 5/6:
Rest Day
Saturday 5/7:
3.65 miles (29:03) Hot weather tempo run
Weekly Totals:
24 miles run
466 pushups
Not a bad week, took it easy after the race and logged mainly recovery miles. Also did not swim or do as much strength work as normal this week due to race and recovery plus parents visiting! 105 miles planned from 5/1 to Bolder Boulder on 5/29. 24 miles down this week means 81 more miles on tap over the next 3 weeks.
13.1 miles (1:59:33 Colorado Half Marathon Race)
Monday 5/2:
Day Off. Rest/Recovery
Tuesday 5/3:
2 miles easy (18:30)
220 Push Ups
Sets: 45, 55, 35, 30, 55
Wednesday 5/4:
2 miles easy (18:40)
Thursday 5/5:
3.25 miles easy (30:00)
246 Push Ups
Sets:
22,22,30,30,24,24,18,18,58
Friday 5/6:
Rest Day
Saturday 5/7:
3.65 miles (29:03) Hot weather tempo run
Weekly Totals:
24 miles run
466 pushups
Not a bad week, took it easy after the race and logged mainly recovery miles. Also did not swim or do as much strength work as normal this week due to race and recovery plus parents visiting! 105 miles planned from 5/1 to Bolder Boulder on 5/29. 24 miles down this week means 81 more miles on tap over the next 3 weeks.
Sunday, May 1, 2011
Colorado Marathon (Half Marathon) Race Report
At the risk of sounding melodramatic, I'll lead with a 2 word summary of the run: Sweet vindication.
I'm fairly new to running, and just ran my first 13.1 mile race at the Horsetooth Half Marathon 2 weeks ago. It was an extremely hard and mountainous course (Is "Mountainous" a word?....Because it was at that race!), but I was still very upset with my time (2:13). I knew I could do better, so I entered several drawings last week in an attempt to gain entry into today's race, which had closed in December. I got lucky and won a sponsor's entry from Geico last Friday, so I was determined to make my sub 2 hour goal happen today.
To be fair, this is an easier course than Horsetooth, but it is still at altitude (5,200 ft) and I was still wondering about running another race this far so soon, so I tempered my enthusiasm. All in all, I was cautiously optimistic heading into the run.
This race is a point to point starting in the Poudre Canyon West of Fort Collins and ending at Old Town Square in downtown FC 13.1 miles away.
I started out along with 1,500 other runners and eased myself down the first 4 miles in 33 minutes. I felt great and kept banging away at roughly 8:45 miles along the river. I really did not know what to expect, and I thought that I'd hit a wall like I did 2 weeks ago around mile s 8-9, but I was able to maintain pace and ended up at the 12 mile marker in range of my goal. I did some calculations and realized that I had slowed a bit and would need a sub 9 minute last 1.1 miles to hit the goal. So I gave up.
What's that you say? Yes, I gave up. And I decided I was going to be happy with a 12 minute improvement from 2 weeks ago and cruise into the finish unharmed at 2:02. I knew I had fallen into the 9:30 range for the last couple miles and just did not think I could pick it up any faster. I was content to improve so drastically in a 2 week span, and I convinced myself that 2 hours was an arbitrary goal, I did not need it anymore, and I was going to enjoy the end of this run.
I'm not sure what happened next, but I basically had a wave of euphoria come over me and I decided that since I was within a couple minutes of my goal, I should go for it. So I just ran as fast as my 200 lb. 39 year old frame would take me. I passed one group, then 2 groups, then I saw Pete Stevenson, a fast local runner and the De Facto leader of the Fort Collins Trail Running Club at the last aid station. He was volunteering, and I had this random thought about how cool it was for runners as talented as Pete to be out supporting the race and it buoyed me to keep going. As fast as I could.
Rounding the 13 mile marker into the LONG finish chute, I looked at my watch and saw that I had just cranked out a sub 8 minute mile. So I ran that 12th mile at my stand alone 5k race pace! I felt like shit, but I kept kicking and crossed the line in 1:59:33 official time.
I was overjoyed at this development. My wife Kelly met me at the finish, and I think she was trying to take a picture, but I just showed her my watch and then I had to find a wall to lean on to catch my breath.
Post race I said hi to some local runners and ended up closing down the beer garden with Ken Banwart, 3rd OA masters runner, and a fast dude.
Not to get into hyperbole, but how many times in life can you get instant feedback and instant gratification from something so healthy and honest as running a race in a time you were not sure you could hit?
That's where I went today...to a fleeting, temporary, personal achievement bliss that nobody else much cares about...... But I'm as happy typing this as I have been about such a small thing in a long time.
Thanks for reading!
I'm fairly new to running, and just ran my first 13.1 mile race at the Horsetooth Half Marathon 2 weeks ago. It was an extremely hard and mountainous course (Is "Mountainous" a word?....Because it was at that race!), but I was still very upset with my time (2:13). I knew I could do better, so I entered several drawings last week in an attempt to gain entry into today's race, which had closed in December. I got lucky and won a sponsor's entry from Geico last Friday, so I was determined to make my sub 2 hour goal happen today.
To be fair, this is an easier course than Horsetooth, but it is still at altitude (5,200 ft) and I was still wondering about running another race this far so soon, so I tempered my enthusiasm. All in all, I was cautiously optimistic heading into the run.
This race is a point to point starting in the Poudre Canyon West of Fort Collins and ending at Old Town Square in downtown FC 13.1 miles away.
I started out along with 1,500 other runners and eased myself down the first 4 miles in 33 minutes. I felt great and kept banging away at roughly 8:45 miles along the river. I really did not know what to expect, and I thought that I'd hit a wall like I did 2 weeks ago around mile s 8-9, but I was able to maintain pace and ended up at the 12 mile marker in range of my goal. I did some calculations and realized that I had slowed a bit and would need a sub 9 minute last 1.1 miles to hit the goal. So I gave up.
What's that you say? Yes, I gave up. And I decided I was going to be happy with a 12 minute improvement from 2 weeks ago and cruise into the finish unharmed at 2:02. I knew I had fallen into the 9:30 range for the last couple miles and just did not think I could pick it up any faster. I was content to improve so drastically in a 2 week span, and I convinced myself that 2 hours was an arbitrary goal, I did not need it anymore, and I was going to enjoy the end of this run.
I'm not sure what happened next, but I basically had a wave of euphoria come over me and I decided that since I was within a couple minutes of my goal, I should go for it. So I just ran as fast as my 200 lb. 39 year old frame would take me. I passed one group, then 2 groups, then I saw Pete Stevenson, a fast local runner and the De Facto leader of the Fort Collins Trail Running Club at the last aid station. He was volunteering, and I had this random thought about how cool it was for runners as talented as Pete to be out supporting the race and it buoyed me to keep going. As fast as I could.
Rounding the 13 mile marker into the LONG finish chute, I looked at my watch and saw that I had just cranked out a sub 8 minute mile. So I ran that 12th mile at my stand alone 5k race pace! I felt like shit, but I kept kicking and crossed the line in 1:59:33 official time.
I was overjoyed at this development. My wife Kelly met me at the finish, and I think she was trying to take a picture, but I just showed her my watch and then I had to find a wall to lean on to catch my breath.
Post race I said hi to some local runners and ended up closing down the beer garden with Ken Banwart, 3rd OA masters runner, and a fast dude.
Not to get into hyperbole, but how many times in life can you get instant feedback and instant gratification from something so healthy and honest as running a race in a time you were not sure you could hit?
That's where I went today...to a fleeting, temporary, personal achievement bliss that nobody else much cares about...... But I'm as happy typing this as I have been about such a small thing in a long time.
Thanks for reading!
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