did i mention
i am down another pound :-) was a bit surprised, dont ask why, 10 pounds left and 55 days to the race.....
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@bostonmarathon2012
did i mention
i am down another pound :-) was a bit surprised, dont ask why, 10 pounds left and 55 days to the race.....
9.2 miles WTF
so by now most of you know I cant do math after about mile 6, back to the beginning, Plan 10 miles, Official training plan said 8-10, I am good. Yes, it was on the Treadmill, I brought toys to the run, I was there before 8, I had choice of treadmills and 4 screens to what what ever, no sound. Me and some other guy split the 8 screens between us, i did not expect he was going to be doing the 90 minutes I had planned on the treadmill, he was on the elliptical.
the first 6 miles, not bad, I was not doing a killer pace, I was still trying to figure out my knee issue. plus 2 ibuprofen to mask anything major :-) Ha, mostly I was thinking could I get to 8 miles without changing clothes. ( Sweat too Much)
I got to mile 7.
changed everything, clothes that is, also there was no pushing (the pace). I am not sure if this is good or bad yet. I need more solid miles.
It's amazing, suddenly when you reach the halfway point of a run, it seems just a bit easier. 3 miles to go, new (clean and dry) clothes and shoes, I get on the treadmill and i am a little dizzy, hmmmmm this is new.
F**k this....lets run. Someone can pick me up off the floor later, My plan is run 1.5 then take a break, 45 seconds and finish hard. I take the break and well, ok I am doing 15K (9.3) My mind is all over the place, I had already considered shutting it down at 5, 6, and 7. 9.3 miles is the farthest I have run this year. and probably to early last year too.
Right, I cant do math after mile 6 or 7, I have the number total 9.3 miles, a good reference point for me. Nope not a race but didnt start this run as a race. So, 1.25 miles, last rest point, plus .95 equals 2.3 miles, right? hmmm no, messed that up again math-wise
2.2 miles plus the 7 miles completed before the clothes change, leaves me .1 miles short of the goal. I could have just finished what was programmed into the treadmill, nope, mentally I had finished.
So I ended with 9.2 not 10, not 15K. I care a bit, just coming but a bit short. The time was not faster than last week's 9 (wait that was monday) I am ok a little pissed, I can still run 100 miles in January. 22-ish to go, theoretically, i can kill that by wednesday or thursday, So by thursday or Friday, I will break 100 for january, again, not monumental, but it just means I am back on track.
the question is to what........
2x5 today
6AM, Laundry is done, now to fold it. The plan is to do 9-10 miles today, since I will be doing it inside on the treadmill, it's 2, 5 milers. change of close after the first 5 or 6 hopefully all done before 10AM.
Mentally I think I am ready for the miles, what I have been struggling with since I started training seriously back in december is , getting back in shape, physically and mentally without getting hurt, but hard is whats the correct cycle of training, 4, 5, 6 days of running? 1 day off? or 2? Strength training on my off day? I am not sure. I havent struct the right balance yet.
It's 35 days to Coogan's 5k in Washington Heights and 55 Days to the Half. I am trying to do the "little extra's i had dont in the past, I need to figure out whether or not its still or life stress (never going to leave) or my fitness level is still building. I havent run with Gary or anyone for that matter in a while. Although it helped somewhat motivationally, it's me that has to get out there and Just Do It,
The good news, is that if I miss a workout, it has not been the Long Run. I havent had a real test of where I am performance-wise, although the New Years Days race was encouraging, I have no idea where is really am yet.
well better get my ass in gear, I did do just strength training yesterday, my knee felt a little funning which usually disappears with a little lower body strength work.
ttfn
conflicted morning
I had another morning where I had (translated to) I could make up an excuse not to run. I already used my excuse for the week. So I did 4 making sure the last 1.5 hurt (ok challenging) No made them hurt. I am pretty much on track training wise for my race. There is still a lot of hard work to do.
I go to one of the higher end gyms in NYC, mainly because almost off of the people who go there are motivated. No nonsense, no chatting, do your thing shower and get out.
I saw an old work colleague, he came up to me said hi and we chatted for 60 seconds, "this your gym too?" me: yup i split my workouts between Wall st and Brooklyn Heights. Cool I will look for you.
part two, they are all about customer service, bring you a sweat towel, say hi, make you feel welcome, well one of the trainers brings me a towel, YES, I might have been sweating, 4 miles on the mill, when i am done we just start chatting, are you training for something, what race all the usual, yes we get "free stuff" fitness evals every year, semi training plans. so we chat. Yup i know it's about sales....we talk about my running coach (Train with Marc) my favorite class (CycleSanity) and my race, yup I am still sweating.....
But today was just one of those days I needed a little extra, not going to help today, but, I have an eval in 2 weeks, I like doing well on tests so I know I will train, just a touch harder, all about the numbers. I get 2 sessions for free. (I skipped last year since I did not train well) So now I am thinking, we are too close to the race to think about more on my training plan (Marc does not leave much free time) but after the race this could work. I need the strength training too, maybe and answer and kick in the ass on motivation.
I think the tempo session i "missed" I might make up tomorrow, skip the cross training (sorry Jillian) and add a little more pain. semi easy run saturday and then maybe 10 on sunday.......
"Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running." - Sarah Condor
not off the wagon
Yet another interesting week and in every aspect of my life. In a big way my running has help hold everything together. Officially this week sucked milage-wise *, Sunday's ice storm in NY, specifically Long Island, meant that the 9 miles that I had planned for sunday in the gym could not officially happen. I had driven less that half a mile when I questioned the sanity of attempting a drive to the gym. just 25 minutes of early morning easy driving. 3 anti-lock break situations jut made me turnaround. Sunday's run was going to be a bust. My plan for 9 miles on the 'mill were shot.
These 9 miles were important, the number of days to the Half are ticking off, I did not have a great training week, 6 hardish days take its toll on me, work and the rest of life also. I hate losing.....
So i made up the 9 miles on Monday (still today) Damn I hate the first few miles of a long run.
Already pre-calculated the stepping up of my pace on the 'mill. In some ways i love this, controlled, manageable, I had brought 2 sets of shoes, shorts, t's and compression gear. I know i could have shortened everything. 6 miles in I went back to the locker room and changes everything. I needed 3 more, ha, when you think another 26-27 minutes of running after you have run 55-56 minutes says something.
At some point either inside or outside your mind goes blank. Thoughts of how to get this done dissipate into I will just run. it;s interesting to watch all of the other runners in the gym, how do they run, how long, thoughts of why are they there? I need miles, not miles for miles sake, but real training miles.
They all eventually drop off, only one guy ran with me with the same goal. Fast, sleek. I could tell he was using the 'mill the same way I was. Miles, Controlled pace, warmth!
Everyone hates the 'mill, I like running in front of a mirror, it can be a bit claustrophobic but I see how I run, FORM, footfalls, technique, efficiency.
My best speed work is on the 'mill, I know where I am, no looking at my watch, I have set it, its all math at some point, where do i want to end this, how fast before I get there.
As an older runner, I worry about getting hurt, miles and speed.
Next sunday is 10ish miles, not sure if it is inside or out.......
Training is getting stepped up this week
Yesterday was my off day, today was relatively easy 4 miles, could have done 5 but I got a text from our office manager saying she would be in early, so I can get in early, until the acquisition closes) officially i cant get into the office until 9 unless some one lets me in. So I got to go to the office before 9 :-)
tomorrow's run includes 2 miles @Tempo, let the pain begin. 4 miles today 35:38.........
A few little things
30 miles for the week, and down another pound 12 pounds down 11 to for to Target 1 (175) Target 2 (165) May.........
I am back to obsessing on running again, I feel better....
Stages of a long run and How Noah and the Ark fit into this
So once again I was a little anxious this morning before my planned 7-9 miles, its on the calendar, I cant not do it even if its cold. I can run inside, Anyone who knows me knows that I might sweat a bit, you have all seen the pics rivers of sweat. So this morning, I had to pack my backpack for the run on the treadmill in the gym. Yes, I am not a big fan of running in very cold weather, this is not skiing. when skiing I endured the cold and heights (an entirely different story) 4 top layers and 3 bottom layers is not my idea of comfy, maybe warm but not comfy.
So 2 by 2 I started to put running gear into my backpack, 2 Ts, 2 shorts, 2 pairs of socks (yes that's 4) 2 pairs of running shoes (4 again) 2 under armor compression Ts, They don't make me look as good as the guys from Arsenal in their tight tops.
But at least they are not Spanks (no offense). and 2 pairs of running shoes.
Side by side they were stuffed into my backpack. So at the appropriate time I could dash back to the locker room and make the change maybe some where around mile 4.
Nearly the end of the Noah part of the story. It's been more than a year since I tried to do 7 in the gym, and it was wet, slippery, a messy.
Stage 0, Damn this is going to be long, my head and legs are already driving me mad.
I did a warm up mile, hmmmmm, not bad, long runs always play with your head, ok mine. They always seem so long, wow dont feel too bad. I have planned my split times so I know how i am going to get through this.
Stage 1, Still a long way to go but I think i am going to be ok. only have to plan the sweat break.
Miles 2 and 3 just go by, good breathing, legs dont feel bad, damn maybe i should add 2
Stage 3, time for monotony, the miles in no man's land, these can hurt since they are mind numbing. time to play with numbers in my head, where am I when will I finish, how much do i have to speed up to hit goal...
miles 4-5, good news i am not sweating too much (for me that is)
End of mile 5 I find the treadmill surprisingly dry, no need to change, yet. now what? go to 7? That's it, finishing at 7, time to speed it up, all of my training runs so far have basically worked the same, slowly increase the pace racing that imaginary racer& clock in my head.
Stage 4, the race to the finish. I like training on the treadmill for 2 reasons, when its speed training its easier to hit the mark, the other muscle memory. my legs kinda know the different paces............then it can just hurt at the end from the continual pace increases.
7 mile 64:08 yup mostly happy with it, I am not dead, legs have a little left, I am already looking forward to another run in the morning............
Am I really thinking about swimming?
There is a bit of confidence coming back
Training is starting to feel good. Miles, workout, cross and recovery. As you all know I love that spin class. Which coach makes me work harder, no comment. The day after Cyclesanity I just worry, can I even train hard the day after. So I got to the gym, eventually, well it was saturday morning, started my run around 8:30 and had decided on 4 miles, That is what Marc had set as the plan, let's not tell him yet I am trying to work just a little harder to make of for later year.
I did my normal warm up mile, not slow 9:15, ok a little slow, and i am feeling ok. I did another mile and I am just thinking bullshi* lets just do the 5 I had planned. Treadmill reprogrammed ;-) time to have some fun, 3 miles now, not killer miles, 8 or 9 tomorrow, just lets just make sure we know why we are here. Work, simple, I have a goal, let's do some work! a little over 26 minutes later, done. 5 miles, 44:41, the last 3 miles 26:08 not a bad training pace, and I did not use everything up before tomorrow's 8 or 9 miles.
It was a bit surprising, I am not good at running past the number I said in my head, at the end another mile would have been fine. But I am going to save it all for tomorrow.
if its at all warm, (25+) I just might run outside. if not i have my indoor treadmill 9 miles planned. 5 miles full clothes and shoe change and 4 more miles. 9 very controlled miles.
With This morning's run I have the most weekly miles this year, early yes, but its the little achievements ;-) 23 miles and a full day to go. Part of today's motivation I believe was I dod not have much of a margin for error tomorrow if I wanted to reach 30 miles for the week. There is a nap in my future but still lots to do today.
I always get anxious before my friday spin class
It's a tough class, or i make it tough, during my sporadic training, I worried about muscle spasms, I am a little less concerned about that now. Now its about performance. Hard Training, its a hard training day for me without the pounding of my legs. I would not have bet on 1,341 calories this morning. soon its going to be doubles, run and spin.
I am looking forward to 2 good runs this weekend.
breaking 30 miles for the week......
On what is nOw a snowy morning in NYC. 27.3 miles 1,341 calories 66 minutes.
I thought it was time for a checkpoint
Yesterday was 1 month, since my latest comeback began:
12/8/2014 to 1/8/2015
31 days
21 running days, 67%
104.2 total miles
4.96 miles per run
3 miles - Shortest run
8 miles Longest run
2 Spin Classes
198 Starting weight
187 Current weight
119 miles - projected miles for January 2015
1,207 miles - projected miles for 2015
Not bad for the first month and I seem to be looking forward mostly to the next day's training. It's time to set the big goals for 2015.
We went to bed around 8:30 last night
Chris has yet to shed his cold/flu. I was just tired, semi bad idea, I was awake at 11pm a nice 2.5 hour nap, then asleep again until 4am with one more nap until 5, so I slept nearly 8 hours, I felt good, when I finally started moving..... 4 easy miles this morning, 35:34, I know my fixation with stats, I want to just plan slower/easier with hard efforts. There are 2 hard efforts coming up the next 2 days, 6 tomorrow, inside, it's cold, and my crazy spin class Friday, coupled with 13 total miles over the weekend...... And a good work day so far, :-)
I did 5 smooth miles in 45:08. I am hoping to break 30 miles this week
750 calories. Thanks all for the extra motivation. Now for the rest of my day.
So, I dont feel like running today
its cold, I was supposed to run with gary at 5:30AM but got woken up at 3:15 because someone said i was snoring too loud.
i am still a little tired, but I am here at the gym so going to do 5 as planned, its the right thing to do, i am sure I will fee better after