Quick mid-week update....did my 14 mile run last Sunday ON PACE! Felt good, maintained a 9:52 pace over the 14 miles. As you may recall, I'm shooting for a 10 minute pace, but can actually do a 10:18 pace in the marathon and still PR by a comfortable margin. Did an 8 mile run last night after work - considering the hours I'm logging with the this new job, I was happy with that as well. This Sunday I'll do 18 - climbing the mountain baby! Don't expect to do it on pace the first time, just want to get the distance under my belt - will go for pace next time. Hopefully I won't be too zonked out to watch the Saints whoop the Colts!
Ciao!
Thursday, February 4, 2010
Saturday, January 30, 2010
7 Weeks to Go!
As of tomorrow, only 7 weeks left before the Shamrock Marathon! Last Sunday I completed my 16 mile run, but had to walk a bit on the last mile. Because of that, my pace was over my goal, so I've still got work to do! In reality however, its not that unusual to struggle with a new (new this training cycle) distance the first time you attempt it. If you remember, I ran 10 mile runs 4-5 times and then did the same for 12 mile runs, all because I was working toward the First Light Half Marathon. I've noticed my pace is right on or even under up to 12 or 13 miles, then it falls off. I did make it to mile 15 (and a little beyond) last week before walking a tad.
This week is a "step back" week. I originally was going to do 12 tomorrow, but since I've done that distance so many times, I'll only "step back" to 14 miles - so that's the goal for tomorrow. Then a week from tomorrow, I'll bump it back up to 16 or 18. So my objective for tomorrow's 14 mile run will be to hit my target pace for all 14 miles.
Haven't reported on my weight in a couple of weeks. I have stayed within a half pound of 200 for the last 3-4 weeks. I need to get better about passing on the beer during the week! I've fallen off that plan a little - still way better than before, but still some room for improvement.
With starting my new job this past week, work has gotten hectic. I did manage to get in two 6 mile runs during the week, but need to work harder to get that third night of running in as well.
So...that's the update for now. Today's Song of the Blog is Viva La Vida by Coldplay.
It's starting to get close! The next several long runs are critical!
Ciao...
This week is a "step back" week. I originally was going to do 12 tomorrow, but since I've done that distance so many times, I'll only "step back" to 14 miles - so that's the goal for tomorrow. Then a week from tomorrow, I'll bump it back up to 16 or 18. So my objective for tomorrow's 14 mile run will be to hit my target pace for all 14 miles.
Haven't reported on my weight in a couple of weeks. I have stayed within a half pound of 200 for the last 3-4 weeks. I need to get better about passing on the beer during the week! I've fallen off that plan a little - still way better than before, but still some room for improvement.
With starting my new job this past week, work has gotten hectic. I did manage to get in two 6 mile runs during the week, but need to work harder to get that third night of running in as well.
So...that's the update for now. Today's Song of the Blog is Viva La Vida by Coldplay.
It's starting to get close! The next several long runs are critical!
Ciao...
Sunday, January 24, 2010
8 Weeks to Go!
Eight weeks from today I'll be in Virgina Beach running the Shamrock Marathon - woo-hoo! Last Sunday I did my 14 mile run as scheduled. For the first 12 miles I was comfortably ahead of my 10 minute pace - which is my goal for the 26.2 miles. The last two miles I fell off that pace, but still finished 10 seconds ahead of my overall goal time for the 14 mile run. I tend to run my long training runs at a slower pace then I do during the actual race. I think all the excitement and adrenalin of race day, plus having all the other runners around you, help you pick your pace on race day. So, I figure if I can maintain a 10 minute training pace over 20 miles, I should be able to be close to that (due to the excitement of race day) over the additional 6.2 miles as well. Don't think I'm being naive however about that last 10K, I know it's a bear - been there, done that. As I mentioned last post I believe, I can actually do a 10:18 pace and still PR by about 10 minutes - so I've built in a fudge factor if I'm having a bad day, the weather sucks, or whatever!
Today I am scheduled for 16 miles and once the weather clears this afternoon, I'll be on it! I'll miss most of the Colts-Jets game because that's when I'll be running; but I'll catch every minute of the Saints (Who DAT!) puttin' a whoopin' on the Vikings! GO SAINTS!
I start a new position at work tomorrow which will be much more demanding and will most likely cut into my personal (training) time quite a bit. Hopefully I can finish out my Shamrock training before things get too crazy at work in the new position! This will be a challenge for sure.
All for now...except the song for today! Today's Song of the Blog is Swingin' School by Bobby Rydell - an oldie but a goodie!
I'll report out on how my 16 mile run went later!
Ciao - keep runnin'!
Today I am scheduled for 16 miles and once the weather clears this afternoon, I'll be on it! I'll miss most of the Colts-Jets game because that's when I'll be running; but I'll catch every minute of the Saints (Who DAT!) puttin' a whoopin' on the Vikings! GO SAINTS!
I start a new position at work tomorrow which will be much more demanding and will most likely cut into my personal (training) time quite a bit. Hopefully I can finish out my Shamrock training before things get too crazy at work in the new position! This will be a challenge for sure.
All for now...except the song for today! Today's Song of the Blog is Swingin' School by Bobby Rydell - an oldie but a goodie!
I'll report out on how my 16 mile run went later!
Ciao - keep runnin'!
Saturday, January 16, 2010
9 Weeks to the Shamrock!
Tomorrow will mark 9 weeks to go in my countdown to the Shamrock Marathon. My long run tomorrow is scheduled to be 14 miles - and the weather looks perfect!
Last Sunday I ran the First Light Half Marathon and while it was very cold, I was happy with my results. I finished in 2:02:04, which equates to a 9:20 pace. My goal for the Shamrock is first, to PR, and second, to maintain a 10 minute pace. My current PR for a marathon is 4:41:11; which was on a course with hills between miles 10 - 19. The Shamrock course is nice and flat, just one overpass. A pure 10 minute pace for 26.2 miles comes out to a finish time of 4:22:12, so that would obviously be a PR for me. Allowing for a bit of a fudge factor, shooting for a finish time of 4:30:00 would require a pace of 10:18 - which if my training stays on track, should be doable.
I have included a running "lesson" in a while, so let's re-cap what we've covered one more time:
1. It takes determination
2. It’s a major time commitment
3. You can’t control the weather
4. Have a goal
5. Get motivated
6. Have a reward system
7. Invest in good running shoes
8. Stay healthy
9. Have a support team
10. Don't chafe me Dude!
11. Run safely
Lesson # 12 is Don't Peak Too Early During Training. Ideally, you are a year-round runner, so when you start your training in Week #1 you are not starting from scratch. As mentioned earlier, most marathon training schedules start either 16 or 18 weeks before race day. It's okay to train longer than 16 or 18 weeks, which is what I am actually doing this year for the Shamrock. The important thing however is that you don't max out your long (or longest) runs too far in advance of race day. You want to finish your long runs about 2 weeks prior to race day. So if your longest training run is 20 miles, do that 2 weeks before race day and then start to taper down and rest for the big day. If you run a training run of 20 miles 2 or 3 times, that is preferable, but still time it so your last long run is two weeks before the race. It is imperative that you walk up to that starting line on race day, well rested and well fueled. Seems obvious, but juggling your running schedule, especially your long weekend run, around everyday life and the weather, can be hard some times.
Today's Song of the Blog for your running pleasure is The Boys of Summer by Don Henley.
I'm starting the hard part of my marathon training cycle now, or as I refer to it, "the second hill". I'm halfway there, and my training goal is to do 2 or 3 20 mile runs. Stay tuned - I'm on the home stretch!
Ciao!
Last Sunday I ran the First Light Half Marathon and while it was very cold, I was happy with my results. I finished in 2:02:04, which equates to a 9:20 pace. My goal for the Shamrock is first, to PR, and second, to maintain a 10 minute pace. My current PR for a marathon is 4:41:11; which was on a course with hills between miles 10 - 19. The Shamrock course is nice and flat, just one overpass. A pure 10 minute pace for 26.2 miles comes out to a finish time of 4:22:12, so that would obviously be a PR for me. Allowing for a bit of a fudge factor, shooting for a finish time of 4:30:00 would require a pace of 10:18 - which if my training stays on track, should be doable.
I have included a running "lesson" in a while, so let's re-cap what we've covered one more time:
1. It takes determination
2. It’s a major time commitment
3. You can’t control the weather
4. Have a goal
5. Get motivated
6. Have a reward system
7. Invest in good running shoes
8. Stay healthy
9. Have a support team
10. Don't chafe me Dude!
11. Run safely
Lesson # 12 is Don't Peak Too Early During Training. Ideally, you are a year-round runner, so when you start your training in Week #1 you are not starting from scratch. As mentioned earlier, most marathon training schedules start either 16 or 18 weeks before race day. It's okay to train longer than 16 or 18 weeks, which is what I am actually doing this year for the Shamrock. The important thing however is that you don't max out your long (or longest) runs too far in advance of race day. You want to finish your long runs about 2 weeks prior to race day. So if your longest training run is 20 miles, do that 2 weeks before race day and then start to taper down and rest for the big day. If you run a training run of 20 miles 2 or 3 times, that is preferable, but still time it so your last long run is two weeks before the race. It is imperative that you walk up to that starting line on race day, well rested and well fueled. Seems obvious, but juggling your running schedule, especially your long weekend run, around everyday life and the weather, can be hard some times.
Today's Song of the Blog for your running pleasure is The Boys of Summer by Don Henley.
I'm starting the hard part of my marathon training cycle now, or as I refer to it, "the second hill". I'm halfway there, and my training goal is to do 2 or 3 20 mile runs. Stay tuned - I'm on the home stretch!
Ciao!
Saturday, January 9, 2010
First Light!
Tomorrow morning is the First Light Marathon here in Mobile - or Half Marathon for me! It will be very cold (for around here) - temps at race time will be in the 20s, possibly in the teens with the wind chill - brrrr! I'm basically using this as another training run for the Shamrock, so am not overly concerned with my time. I will probably motor along at about my normal 10 minute pace for this distance and finish a little over 2 hours - we'll see! I'll give you a full report tomorrow!
Cheers,
Tim
Cheers,
Tim
Sunday, January 3, 2010
11 Weeks to the Shamrock Marathon!
Wow- time is flying by; cannot believe I'm down to 11 weeks to go already! I have not run a whole bunch in the last week or so for two reasons: 1) too much company and too much fun over the Holidays, and 2) my sciatic nerve is acting up and limiting my time out on the road. Between my last post (2 weeks ago) and now, I did manage to get in a 3rd 12 mile run - so I feel ready for the Half Marathon next weekend - assuming my ba-hootie quits hurting! This past week I only ran 4 miles on Wednesday and then rested (deliberately) for 4 days - went out today and did 6 miles. The sciatica felt a little better, but very much still there. I've been treating it with a product called "BioFreeze" which helps a lot. I'll probably do a short (4 miles) run Tuesday or Wednesday and then rest until the Half Marathon next Sunday. I really need to start ramping up my miles for the Shamrock right after the Half Marathon, so don't want this sciatic nerve thing to prevent that.On the weight front - last blog report I was at 198. Since then I jumped back up to 200, then, believe it or not, over the Christmas weekend lost 1/2 pound and weighed in at 199.5 the Tuesday after Christmas.
Now that we are into the new year, I thought I'd post my running results for 2009. At the top of this post is the chart I keep throughout the year. My annual miles have dropped a little bit the last two years, the peak was 2007 with 779.4 miles, but I don't view this year as a significant change.
Okay - enough for today. Hope you read my post about the St. Jude Benefit Run - I'm very excited about it!
Today's Song of the Blog is "Soulful Strut" by Youngholt Unlimited. This is not a hard driving rock and roll song, but I have several songs like this on my MP3 that I refer to as "mid-mile songs" - just to keep the beat going once you settle into your run.
Ciao - stay warm, keep running!
Wednesday, December 30, 2009
St. Jude Benefit Run
I'll take a brief respite from my normal marathon training posts to share with you this letter that I have sent out to many of my friends and family members. The chart I refer to at the end of the letter is a pictorial of the run from Memphis to Mobile and will track my fund raising activity.
December 30, 2009
Dear Friends and Family,
It is not my nature to be on the "asking" side of a fund raising campaign, in fact, I can honestly say that this is the first one I have ever been involved in. Normally it's me writing the checks, it seems! However, this cause is special and has my full attention; hopefully you'll join me in this worthy cause.
Most of us are familiar with St. Jude Children’s Research Hospital; if by chance you are not, I encourage you to visit its website at http://www.stjude.org/. St. Jude Children’s Research Hospital, located in Memphis, Tennessee, is one of the world’s premier pediatric cancer research centers. Its mission is to find cures for children with cancer and other catastrophic diseases through research and treatment.
Unfortunately, too many of us are also familiar with a child who is suffering from cancer or another catastrophic disease. My niece and her husband, Erica & Jere Robinson, are living this nightmare right now as their younger son, Sam, battles brain cancer. While Sam is not being treated at St. Jude, there are thousands of children just like him that need our help. You can follow Sam’s progress at Erica’s blog: http://ericarobinsonphotography.com/samsblog/
I will be participating in the inaugural St. Jude Memphis to Mobile Run and I will be running in honor of Sam. This is a fund raising event for St. Jude and every dollar raised goes directly to the hospital. In order to participate in this event, I need to raise a minimum of $2,000, and I need your help to do it. I actually hope to raise at least $4,200, which comes out to $10 a mile. I am calling my own fund raising efforts the Sam-A-Thon and its slogan is “420 miles, 4 days, 1 great cause!” The run will start April 29th, 2010, and will begin in Memphis, running around the clock in relay teams; we will arrive in Mobile four days later on May 2nd. The race will culminate at Battleship Park and conclude with an end-of-run celebration. Runners will be divided into two teams and each team will run for eight hours before turning it over to the other team. The “off” team will then rest for eight hours while the other team is running. Run, rest, repeat for four days – sounds like fun! I may have a catastrophic illness by the time the run is over!
Cancer is a terrible disease, even more so, it seems, when it invades the body of a child. Please join me in this fight and in support of a wonderful hospital that is saving lives every single day. We may not find a cure for cancer today, but maybe the cure will be found in time to save your child, your grandchild or another loved one. No donation is too small; all are fully tax deductible and all are greatly appreciated. Please consider writing the check today while you are thinking about it, and please make it out to St. Jude on The Bay. You can mail your check to me at 3103 Riviere du Chien Loop E., Mobile, Al. 36693. If you prefer, you may also donate via PayPal by sending your payment to my account name: Tim1717@comcast.net. There are also some “corporate sponsorships” available with associated benefits - if you are interested in learning more about those, please contact me. So you can track my fund raising efforts, I’ll be updating the enclosed chart periodically on my Face Book page.
With your help, we CAN beat cancer. Sam and I are both counting on you!
Thank you!
Tim Mahoney
Tim1717@comcast.net
Dear Friends and Family,
It is not my nature to be on the "asking" side of a fund raising campaign, in fact, I can honestly say that this is the first one I have ever been involved in. Normally it's me writing the checks, it seems! However, this cause is special and has my full attention; hopefully you'll join me in this worthy cause.
Most of us are familiar with St. Jude Children’s Research Hospital; if by chance you are not, I encourage you to visit its website at http://www.stjude.org/. St. Jude Children’s Research Hospital, located in Memphis, Tennessee, is one of the world’s premier pediatric cancer research centers. Its mission is to find cures for children with cancer and other catastrophic diseases through research and treatment.
Unfortunately, too many of us are also familiar with a child who is suffering from cancer or another catastrophic disease. My niece and her husband, Erica & Jere Robinson, are living this nightmare right now as their younger son, Sam, battles brain cancer. While Sam is not being treated at St. Jude, there are thousands of children just like him that need our help. You can follow Sam’s progress at Erica’s blog: http://ericarobinsonphotography.com/samsblog/
I will be participating in the inaugural St. Jude Memphis to Mobile Run and I will be running in honor of Sam. This is a fund raising event for St. Jude and every dollar raised goes directly to the hospital. In order to participate in this event, I need to raise a minimum of $2,000, and I need your help to do it. I actually hope to raise at least $4,200, which comes out to $10 a mile. I am calling my own fund raising efforts the Sam-A-Thon and its slogan is “420 miles, 4 days, 1 great cause!” The run will start April 29th, 2010, and will begin in Memphis, running around the clock in relay teams; we will arrive in Mobile four days later on May 2nd. The race will culminate at Battleship Park and conclude with an end-of-run celebration. Runners will be divided into two teams and each team will run for eight hours before turning it over to the other team. The “off” team will then rest for eight hours while the other team is running. Run, rest, repeat for four days – sounds like fun! I may have a catastrophic illness by the time the run is over!
Cancer is a terrible disease, even more so, it seems, when it invades the body of a child. Please join me in this fight and in support of a wonderful hospital that is saving lives every single day. We may not find a cure for cancer today, but maybe the cure will be found in time to save your child, your grandchild or another loved one. No donation is too small; all are fully tax deductible and all are greatly appreciated. Please consider writing the check today while you are thinking about it, and please make it out to St. Jude on The Bay. You can mail your check to me at 3103 Riviere du Chien Loop E., Mobile, Al. 36693. If you prefer, you may also donate via PayPal by sending your payment to my account name: Tim1717@comcast.net. There are also some “corporate sponsorships” available with associated benefits - if you are interested in learning more about those, please contact me. So you can track my fund raising efforts, I’ll be updating the enclosed chart periodically on my Face Book page.
With your help, we CAN beat cancer. Sam and I are both counting on you!
Thank you!
Tim Mahoney
Tim1717@comcast.net
Sunday, December 20, 2009
13 Weeks to the Shamrock!
Well, I clearly didn't get around to doing last weeks post - I'll blame it on the Holiday rush if that works for you!? Truth be told, it will get busier before it slows down in all probability.
Last Tuesday on "weigh day" I finally broke that 200 pound barrier that I have been working on since August! The previous Tuesday I weighed in at 201, this past Tuesday I dropped 3 pounds and weighed in at 198! I felt going into it that I would lose a pound or so, but never dreamed I'd drop 3 pounds in a week. We'll see if I can keep it off or not going forward.
Last Sunday (12/13) I set out to do another 12 mile run. It was an unusually humid (93%) day for this time of year, I'm guessing that's what de-railed me - I ended up only doing 8 miles that day. The weather cooled mid-week and yesterday (12/19) was beautiful (but windy), I went out and did 12 miles; 3rd time so far this training season. The First Light Marathon (or Half Marathon in my case) is 3 weeks from today, so I'll probably do 12 again next weekend and then taper back a bit before the Half Marathon.
I've also started doing sit ups to work on my abs and a little bit of "resistance training", but not a whole lot yet. I hope to increase my workouts in both of these areas in the weeks ahead.
Today's Song of the Blog is "I Want You to Want Me" by Cheap Trick.
Last Tuesday on "weigh day" I finally broke that 200 pound barrier that I have been working on since August! The previous Tuesday I weighed in at 201, this past Tuesday I dropped 3 pounds and weighed in at 198! I felt going into it that I would lose a pound or so, but never dreamed I'd drop 3 pounds in a week. We'll see if I can keep it off or not going forward.
Last Sunday (12/13) I set out to do another 12 mile run. It was an unusually humid (93%) day for this time of year, I'm guessing that's what de-railed me - I ended up only doing 8 miles that day. The weather cooled mid-week and yesterday (12/19) was beautiful (but windy), I went out and did 12 miles; 3rd time so far this training season. The First Light Marathon (or Half Marathon in my case) is 3 weeks from today, so I'll probably do 12 again next weekend and then taper back a bit before the Half Marathon.
I've also started doing sit ups to work on my abs and a little bit of "resistance training", but not a whole lot yet. I hope to increase my workouts in both of these areas in the weeks ahead.
Today's Song of the Blog is "I Want You to Want Me" by Cheap Trick.
Tuesday, December 8, 2009
15 Weeks to the Shamrock!
As of this past Sunday, the countdown stands at 15 weeks to the Shamrock Marathon. I ran 12 miles again for the 2nd Sunday in a row. This run was a bit harder than last week for some reason, not sure why. I was much more diligent about carbo loading prior to this run, but my legs started to get heavy around the 7-8 mile mark - still not sure why. I did finish the run (without walking!) however.
After reading several articles on this topic and consulting with a West Coast Personal Trainer (WCPT) I happen to know, I've decided to add some resistance/strength training to my marathon preps. I'm going to focus on the upper body mainly, but also do some work on my legs, abs and maybe lower back. My WCPT has laid out some suggested workouts on weight machines and I plan to start those either this week or next. I've already started my abs work (i.e. daily situps!).
Since my last post I have also solidified my "support team" for the Shamrock. I'm happy to report that the "A Team" will be traveling with me to Virgina Beach for the big day. The plane reservations are all made, so we're good to go!
I was not real good about skipping my beer this past week, as a result, this morning I was back up to 201. Must do better this week! The Holidays will be tough with lots of family and friends around.
I plan to keep my long run at either 10 or 12 miles for the remainder of December, then maybe taper for a week prior to the half marathon on January 10th.
Today's Song of the Blog is "Clickity Clack by Dicky Do and The Don'ts".
Ciao - keep runnin!
After reading several articles on this topic and consulting with a West Coast Personal Trainer (WCPT) I happen to know, I've decided to add some resistance/strength training to my marathon preps. I'm going to focus on the upper body mainly, but also do some work on my legs, abs and maybe lower back. My WCPT has laid out some suggested workouts on weight machines and I plan to start those either this week or next. I've already started my abs work (i.e. daily situps!).
Since my last post I have also solidified my "support team" for the Shamrock. I'm happy to report that the "A Team" will be traveling with me to Virgina Beach for the big day. The plane reservations are all made, so we're good to go!
I was not real good about skipping my beer this past week, as a result, this morning I was back up to 201. Must do better this week! The Holidays will be tough with lots of family and friends around.
I plan to keep my long run at either 10 or 12 miles for the remainder of December, then maybe taper for a week prior to the half marathon on January 10th.
Today's Song of the Blog is "Clickity Clack by Dicky Do and The Don'ts".
Ciao - keep runnin!
Monday, November 30, 2009
16 Weeks to the Shamrock Marathon....
Yesterday marked 16 weeks to go until the Shamrock Marathon in Virginia Beach. I bumped my long run up to 12 miles as planned and completed the run. My legs got a little tired the last couple of miles, proper fueling prior to my long run is starting to come into play. I neglected to carbo load prior to this run, and while I did okay, it served as a reminder that from this point forward, proper fueling is definitely a consideration not to be overlooked. We'll talk more about proper fueling next time, today's lesson deals with proper pacing.
Lesson #12: If you want to finish the race, run your own pace! I learned this lesson the hard way while running the New Orleans Marathon this past February. I felt very confident going into the race based on an increased training regime from previous years, a nice flat course (instead of a hilly marathon course I was accustomed to) and the fact that my last long (20 miles) training run went very well. So...being confident (or over confident as it turned out!) I joined a "pace group" that turned out to be a little faster than I could handle. Unfortunately, I didn't realize this until mile #11 when my legs started hurting way too early. By then, it was too late, I had burned up a lot of my reserve fuel and energy. I dropped back from the pace group at mile 11 and slowed a bit. By the time I got to the 13.1 mile mark, I knew the second half of the course was going to be tough. It was more than tough, it was downright ugly and painful. I did finish the race, but my hopes of a PR went down the drain. I was very disappointed in my bad judgement, but took away a valuable lesson. From now on, I run my pace!
Tomorrow I get back on the scale - could be bad news after Thanksgiving weekend! I've been at 200 or 200.5 for the last three weeks, but have a feeling that I've gained a pound or two this week.
Today's Song of the Blog is Hippy Hippy Shake by The Swinging Blue Jeans.
Enjoy the great running weather, I know I am!
Ciao for now....
Lesson #12: If you want to finish the race, run your own pace! I learned this lesson the hard way while running the New Orleans Marathon this past February. I felt very confident going into the race based on an increased training regime from previous years, a nice flat course (instead of a hilly marathon course I was accustomed to) and the fact that my last long (20 miles) training run went very well. So...being confident (or over confident as it turned out!) I joined a "pace group" that turned out to be a little faster than I could handle. Unfortunately, I didn't realize this until mile #11 when my legs started hurting way too early. By then, it was too late, I had burned up a lot of my reserve fuel and energy. I dropped back from the pace group at mile 11 and slowed a bit. By the time I got to the 13.1 mile mark, I knew the second half of the course was going to be tough. It was more than tough, it was downright ugly and painful. I did finish the race, but my hopes of a PR went down the drain. I was very disappointed in my bad judgement, but took away a valuable lesson. From now on, I run my pace!
Tomorrow I get back on the scale - could be bad news after Thanksgiving weekend! I've been at 200 or 200.5 for the last three weeks, but have a feeling that I've gained a pound or two this week.
Today's Song of the Blog is Hippy Hippy Shake by The Swinging Blue Jeans.
Enjoy the great running weather, I know I am!
Ciao for now....
Sunday, November 22, 2009
17 Weeks to the Sham!
Ran the local "Turkey 10 Miler" race yesterday. I was happy with my time, this being the first time I've run a competitive 10 mile race - I've run longer and run shorter, but never this exact distance. I finished in 1:33:31; which equates to a 9:21 pace over the 10 miles. I actually thought I would do about a 10 minute pace, so I'm good with the results.
Next weekend I'll bump my long run up to 12 miles. I've done 10 miles 4 out of the last 5 weekends, so I'm ready to move up. I've got seven weeks until the half marathon, and the last two weeks will be sort of a tapering off; so really five more "serious weeks". Which brings me to today's "lesson" - which is #12: "Don't Peak Too Early When Training". The build up to a marathon or even a half marathon should be a gradual one. Again, the long run of the week is the most important, this is the distance you want to gradually increase throughout your training period. If you reach your goal too soon, you'll need to maintain that distance (by and large) until your race. This could lead to injury or just plain burn out. I'm actually a little ahead of where I want to be for the half marathon, but that's because I initially started to training for a full marathon and changed my plans. Over the next five weeks I plan to run 12 miles at least twice, probably 3 times - the other 2 or 3 weeks will be "step back" weeks where I run a slightly shorter distance - like 8 or 10 miles.
This week of training will be a little tough since it's Thanksgiving. Our son is coming home from NYC and we have lots of stuff planned, so I'll need to squeeze me runs in whenever I can. Today's song of the blog is "Hold on Tight to Your Dreams" by ELO.
Happy Thanksgiving!
Next weekend I'll bump my long run up to 12 miles. I've done 10 miles 4 out of the last 5 weekends, so I'm ready to move up. I've got seven weeks until the half marathon, and the last two weeks will be sort of a tapering off; so really five more "serious weeks". Which brings me to today's "lesson" - which is #12: "Don't Peak Too Early When Training". The build up to a marathon or even a half marathon should be a gradual one. Again, the long run of the week is the most important, this is the distance you want to gradually increase throughout your training period. If you reach your goal too soon, you'll need to maintain that distance (by and large) until your race. This could lead to injury or just plain burn out. I'm actually a little ahead of where I want to be for the half marathon, but that's because I initially started to training for a full marathon and changed my plans. Over the next five weeks I plan to run 12 miles at least twice, probably 3 times - the other 2 or 3 weeks will be "step back" weeks where I run a slightly shorter distance - like 8 or 10 miles.
This week of training will be a little tough since it's Thanksgiving. Our son is coming home from NYC and we have lots of stuff planned, so I'll need to squeeze me runs in whenever I can. Today's song of the blog is "Hold on Tight to Your Dreams" by ELO.
Happy Thanksgiving!
Sunday, November 15, 2009
Let the Countdown Begin! 18 Weeks to the "Sham"!
So 18 weeks from right now I will be cruising through the Shamrock Marathon in Virgina Beach! As you know, my training has a bit of a head start since I am doing a half marathon here in Mobile on January 10th. Yesterday I ran 10 miles, which is the third time I have done that distance in the last 4 weekends. I'll bump my long runs up to 12 miles by the end of this month in preparation for the half marathon, then after January 10th, start to focus on March 21st.
If you've read my earlier posts, you know I was originally planning to do the full marathon here in Mobile on January 10th. I opted out of that full marathon due to not being able to devote all the training time needed this Fall. My schedule has since opened up a bit, so I'm back in the game for a full marathon later in the year. I started this blog to help folks who may be training for his/her first marathon, and to share some tips I have learned along the way. Prior to my change of plans, I had gotten through the first eleven "lessons", which are re-capped here:
1. It takes determination
2. It’s a major time commitment
3. You can’t control the weather
4. Have a goal
5. Get motivated
6. Have a reward system
7. Invest in good running shoes
8. Stay healthy
9. Have a support team
10. Don't chafe me Dude!
11. Run safely
Starting with my next post, we will resume the "lessons" and pick up with # 12.
I also have been posting some great running songs (if you run with an MP3 player) that may help you keep moving when out on the road, a re-cap of those are below:
• Little G.T.O by Ronny and the Daytonas
• Rock and Roll Music by The Beatles
• Together Forever by Rick Astley
• I Love Rock and Roll by Joan Jett
• Knowing Me, Knowing You by ABBA
• We Didn't Start the Fire by Billy Joel
• Cherry Bomb by John Mellencamp
• Crunchy Granola Suite by Neil Diamond
• Who Knew by Pink
• Katmandu by Bob Seger
• We Don't Talk Anymore by Cliff Richards
• Hey Tonight by Credence Clearwater Revival
• What if it all Goes Right by Melissa Lawson
• Summer of 69 by Bryan Adams
• Hot N Cold by Katy Perry
• That's What I Like About You by The Kinks
• God, Love and Rock and Roll by Teegarden & Van Winkle
• Sympathy for the Devil by the Rolling Stones
• Hawaii Five-O Medley by Jive Bunny
• Time is Tight by Booker T & the MGs
• Give Peace a Chance by John Lennon
So this week is sort of a milestone, being 18 weeks to go and all I decided to do a re-cap. From this point forward, we'll start the countdown to the full marathon in Virgina Beach, but being careful not to overlook the half on January 10th - never underestimate a run!
Ciao...
If you've read my earlier posts, you know I was originally planning to do the full marathon here in Mobile on January 10th. I opted out of that full marathon due to not being able to devote all the training time needed this Fall. My schedule has since opened up a bit, so I'm back in the game for a full marathon later in the year. I started this blog to help folks who may be training for his/her first marathon, and to share some tips I have learned along the way. Prior to my change of plans, I had gotten through the first eleven "lessons", which are re-capped here:
1. It takes determination
2. It’s a major time commitment
3. You can’t control the weather
4. Have a goal
5. Get motivated
6. Have a reward system
7. Invest in good running shoes
8. Stay healthy
9. Have a support team
10. Don't chafe me Dude!
11. Run safely
Starting with my next post, we will resume the "lessons" and pick up with # 12.
I also have been posting some great running songs (if you run with an MP3 player) that may help you keep moving when out on the road, a re-cap of those are below:
• Little G.T.O by Ronny and the Daytonas
• Rock and Roll Music by The Beatles
• Together Forever by Rick Astley
• I Love Rock and Roll by Joan Jett
• Knowing Me, Knowing You by ABBA
• We Didn't Start the Fire by Billy Joel
• Cherry Bomb by John Mellencamp
• Crunchy Granola Suite by Neil Diamond
• Who Knew by Pink
• Katmandu by Bob Seger
• We Don't Talk Anymore by Cliff Richards
• Hey Tonight by Credence Clearwater Revival
• What if it all Goes Right by Melissa Lawson
• Summer of 69 by Bryan Adams
• Hot N Cold by Katy Perry
• That's What I Like About You by The Kinks
• God, Love and Rock and Roll by Teegarden & Van Winkle
• Sympathy for the Devil by the Rolling Stones
• Hawaii Five-O Medley by Jive Bunny
• Time is Tight by Booker T & the MGs
• Give Peace a Chance by John Lennon
So this week is sort of a milestone, being 18 weeks to go and all I decided to do a re-cap. From this point forward, we'll start the countdown to the full marathon in Virgina Beach, but being careful not to overlook the half on January 10th - never underestimate a run!
Ciao...
Tuesday, November 10, 2009
Into November We Go!
Hard to believe we are dealing with a Tropical Storm in November, but we are! TS Ida just passed through last night and besides a lot of wind and rain, was thankfully a "non-event". The wind (about 25-30 mph) continues today, so my run this afternoon should be interesting.
November is off to a good start running-wise. I had maxed out my running shoes (I didn't really like that model anyway) and rotated to a new style last Sunday, November 1st. I'm a New Balance fan, so I'm now running in the NB1225 and love them! Following my own advice, I have ordered two more pair while they are still available to store on my shelf. I ran 10 miles last Sunday for the 2nd Sunday in a row, so that was good. On Tuesday, 11/3, I did 6 miles and then a 4 mile run on 11/5. This past Saturday I ran in a local 10K race (Senior Bowl Charity Run) and finished in 54:53, which is right about where I normally do a 10K. Sunday, 11/8 I went out and did an 8 mile run - surprised how tired my legs were from the 10K! Like most folks, I run faster in a race environment than I do when training, thus the soreness the next day.
If you've read my earlier posts, you know that a typical marathon training schedule is about 18 weeks long. This coming Sunday, 11/15, marks 18 weeks to go until the Shamrock Marathon in Virginia Beach. Since I am currently following a training schedule for the half marathon here in Mobile on January 10th, I will stick with that schedule for now. Once the half is out of the way, my mileage will begin to ramp up. I think I will be ready for the half marathon since I am already doing 10 mile runs and the half is still 2 months away. I'll do 2-3 12 mile runs before the half as well, so don't anticipate any problems.
Starting next week, I'll get back to posting my marathon "lessons" since I will officially be within the 18 week window. If memory serves me right, we got up to lesson #11. So, we'll do a quick re-cap and then continue as we journey toward March 21st! I have high hopes for "The Sham" and really want to PR in that race. The course is nice and flat, just one overpass that we traverse twice, both times within the first 13 miles - so no hills whatsoever on the second half of the course. Since part of the course goes along the ocean, wind might be an issue, but not much you can do about that.
Today is "Tuesday weigh day" and I finally broke the 201 barrier! I weighed in at 200 even this morning - who hoo! Need a good week this week to hit that 199 mark!
Today's Song of the Blog is Give Peace a Chance by John Lennon.
November is off to a good start running-wise. I had maxed out my running shoes (I didn't really like that model anyway) and rotated to a new style last Sunday, November 1st. I'm a New Balance fan, so I'm now running in the NB1225 and love them! Following my own advice, I have ordered two more pair while they are still available to store on my shelf. I ran 10 miles last Sunday for the 2nd Sunday in a row, so that was good. On Tuesday, 11/3, I did 6 miles and then a 4 mile run on 11/5. This past Saturday I ran in a local 10K race (Senior Bowl Charity Run) and finished in 54:53, which is right about where I normally do a 10K. Sunday, 11/8 I went out and did an 8 mile run - surprised how tired my legs were from the 10K! Like most folks, I run faster in a race environment than I do when training, thus the soreness the next day.
If you've read my earlier posts, you know that a typical marathon training schedule is about 18 weeks long. This coming Sunday, 11/15, marks 18 weeks to go until the Shamrock Marathon in Virginia Beach. Since I am currently following a training schedule for the half marathon here in Mobile on January 10th, I will stick with that schedule for now. Once the half is out of the way, my mileage will begin to ramp up. I think I will be ready for the half marathon since I am already doing 10 mile runs and the half is still 2 months away. I'll do 2-3 12 mile runs before the half as well, so don't anticipate any problems.
Starting next week, I'll get back to posting my marathon "lessons" since I will officially be within the 18 week window. If memory serves me right, we got up to lesson #11. So, we'll do a quick re-cap and then continue as we journey toward March 21st! I have high hopes for "The Sham" and really want to PR in that race. The course is nice and flat, just one overpass that we traverse twice, both times within the first 13 miles - so no hills whatsoever on the second half of the course. Since part of the course goes along the ocean, wind might be an issue, but not much you can do about that.
Today is "Tuesday weigh day" and I finally broke the 201 barrier! I weighed in at 200 even this morning - who hoo! Need a good week this week to hit that 199 mark!
Today's Song of the Blog is Give Peace a Chance by John Lennon.
Tuesday, November 3, 2009
End of October
Hard to believe that October has already come and gone! Literally seems like only last week I was still complaining about the heat and humidity of August. October turned out to be a good month of training. I totaled 82 miles for the month, which is my highest monthly total to-date this year; plus, I bumped my long run up to double digits - 10 miles.
Since my last post I have only run twice, did a 5 mile run on 10/29 and did another 10 mile run this past Sunday, 11/1. The "long run" on Sunday (or whatever day you do it) is clearly the most important run of the week. You need to keep increasing this mileage as you approach your goal of a marathon or half-marathon. During the week, when time is more limited, do your "maintenance runs" of 5, 6 or 7 miles. I will run 5 or 6 tonight, then 5 on Thursday evening. I am doing a local 10K (Senior Bowl Run) on Saturday morning, so that will count as my Friday evening run. This coming Sunday, I'll do at least an 8 mile run, more if the weather cooperates.
I've added a couple of new links to my "front page" of this blog; Active.com and Hal Higdon.com. Both sites offer a lot of good articles related to running, so check them out if you have the time.
I haven't talked about my "Tuesday weigh day" in a while, but since today is Tuesday.... My weight continues to fluctuate by as much as 2.5 pounds every week, which still surprises me. My goal is to get to at least 199 pounds, I started at 206 back in August. I had gotten down to 201 for two weeks in a row, then bounced back up to 203.5, down to 203 last week, then today back down to 201. Can't quite seem to break through that 201 barrier yet!
I've signed up to do a local "Turkey 10 Miler" on November 21st. I am scheduled to run 10 miles that Sunday anyway, so might as well do it Saturday and get some more race experience.
So, that's about it for today; except of course for the Song of the Blog! Today's selection is Time is Tight by Booker T & the MGs.
Hope your training is going well.....Ciao
Since my last post I have only run twice, did a 5 mile run on 10/29 and did another 10 mile run this past Sunday, 11/1. The "long run" on Sunday (or whatever day you do it) is clearly the most important run of the week. You need to keep increasing this mileage as you approach your goal of a marathon or half-marathon. During the week, when time is more limited, do your "maintenance runs" of 5, 6 or 7 miles. I will run 5 or 6 tonight, then 5 on Thursday evening. I am doing a local 10K (Senior Bowl Run) on Saturday morning, so that will count as my Friday evening run. This coming Sunday, I'll do at least an 8 mile run, more if the weather cooperates.
I've added a couple of new links to my "front page" of this blog; Active.com and Hal Higdon.com. Both sites offer a lot of good articles related to running, so check them out if you have the time.
I haven't talked about my "Tuesday weigh day" in a while, but since today is Tuesday.... My weight continues to fluctuate by as much as 2.5 pounds every week, which still surprises me. My goal is to get to at least 199 pounds, I started at 206 back in August. I had gotten down to 201 for two weeks in a row, then bounced back up to 203.5, down to 203 last week, then today back down to 201. Can't quite seem to break through that 201 barrier yet!
I've signed up to do a local "Turkey 10 Miler" on November 21st. I am scheduled to run 10 miles that Sunday anyway, so might as well do it Saturday and get some more race experience.
So, that's about it for today; except of course for the Song of the Blog! Today's selection is Time is Tight by Booker T & the MGs.
Hope your training is going well.....Ciao
Tuesday, October 27, 2009
Double Digits...
Last week turned out to be a better week for running than I originally thought. Even with social commitments and out of town company, I managed to get all my runs in. Did 5 on 10/21, 4 on 10/22, 6 on 10/23 and broke into the double digits for the first time this training season with a 10 mile run on 10/25. Last Sunday (10/25) the weather was perfect! Overcast, mid-60's, slight breeze - really helped me hit the 10 mile mark.
This week is off to a good start as well, got my 5 in tonight as planned. This is a step back week of sorts, so I will only do 8 this coming Sunday.
Short post tonight....lots to do! Today's Song of the Blog is Hawaii Five-O Medley by Jive Bunny.
This week is off to a good start as well, got my 5 in tonight as planned. This is a step back week of sorts, so I will only do 8 this coming Sunday.
Short post tonight....lots to do! Today's Song of the Blog is Hawaii Five-O Medley by Jive Bunny.
Tuesday, October 20, 2009
Hello Fall! Plus Exciting News!
Well the cool autumn air has FINALLY arrived on the lower Gulf Coast - can I get an amen!? Last week was not a good week for running, shame too because of the nice weather. Had a bit of a cold earlier in the week, then closed on my Mom's house on Thursday, had folks over for dinner Friday, yada yada yada. However, I AM happy to report that I was scheduled for an 8 mile run on Sunday 10/18 and actually did a 9 mile run - so that was nice. I felt good after the run, amazing what difference the weather makes!
This week will be tough schedule-wise as well. I have a root canal this afternoon (probably won't feel like running after that!), people over for dinner on Wednesday, then out of town company Thursday - Sunday. I'll have to squeeze my runs in somewhere. Scheduled to do 10 this coming Sunday!
Also - doing a local 10K (Senior Bowl Charity Run) on November 7th - then going straight to a beer can show after that! Guess November 7th is hobby day for me.
Now for the "Exciting News"! You may have noticed a new link on my blog page and some words in the "Welcome" section about the Shamrock Marathon. Now that things are settling down with my Mom's estate sale and house sale, I think I can now devote the time to training for a full marathon. So I will still do the half marathon here in Mobile on January 10th, then pick up my training to shoot for the Shamrock Marathon in Virginia Beach, VA on March 21st. My brother and his wife live in Virginia Beach, so we'll have some local support!
Seems like I'm forgetting something, but oh well....
Here is today's Song of the Blog: Sympathy for the Devil by the Rolling Stones.
Ciao for now...
This week will be tough schedule-wise as well. I have a root canal this afternoon (probably won't feel like running after that!), people over for dinner on Wednesday, then out of town company Thursday - Sunday. I'll have to squeeze my runs in somewhere. Scheduled to do 10 this coming Sunday!
Also - doing a local 10K (Senior Bowl Charity Run) on November 7th - then going straight to a beer can show after that! Guess November 7th is hobby day for me.
Now for the "Exciting News"! You may have noticed a new link on my blog page and some words in the "Welcome" section about the Shamrock Marathon. Now that things are settling down with my Mom's estate sale and house sale, I think I can now devote the time to training for a full marathon. So I will still do the half marathon here in Mobile on January 10th, then pick up my training to shoot for the Shamrock Marathon in Virginia Beach, VA on March 21st. My brother and his wife live in Virginia Beach, so we'll have some local support!
Seems like I'm forgetting something, but oh well....
Here is today's Song of the Blog: Sympathy for the Devil by the Rolling Stones.
Ciao for now...
Tuesday, October 13, 2009
Yes, I'm Still Here!
It's been several days since I've posted, but not to worry, the running goes on! My last post was September 30th so I'll catch you up on my running since then. As you recall, I've decided just to do a half marathon this year (unless I get the itch and do one later in the year!) due to lack of training time. So, officially, my half marathon schedule is 12 weeks long, starting on October 18th. In reality, I didn't want to give up the momentum I had gained by starting to train for the full marathon, so I am running a bit ahead of my half schedule for now.
Here are my scheduled runs and actual runs to-date for October:
10/1: scheduled for 5, did 5
10/2: scheduled for 5, did 5
10/4: scheduled for 6, actually did this 6 on 10/5 (that real life thing again!)
10/6: scheduled for 5, did 5
10/8: scheduled for 6, did 4 (yes, it's still humid in Mobile in October - this is getting old!)
10/9: scheduled for 5, did zero
10/11: scheduled for 8, did 8
So, pretty much on track. My long run this Sunday is 8 again (supposed to cool off this weekend - yea!), then the following Sunday goes up to 10. So I think if I'm doing 10 at the end of October and my half marathon in January 10th, I'm in pretty good shape.
So how about some songs? Here is a new one I just loaded to my Mp3 and is a great running song: Hot N Cold by Katy Perry. I feel like I owe you a couple more, so load these up while you're at it: That's What I Like About You by The Kinks; God, Love and Rock and Roll by Teegarden & Van Winkle. Trust me on that last one....
Ciao for now....
Here are my scheduled runs and actual runs to-date for October:
10/1: scheduled for 5, did 5
10/2: scheduled for 5, did 5
10/4: scheduled for 6, actually did this 6 on 10/5 (that real life thing again!)
10/6: scheduled for 5, did 5
10/8: scheduled for 6, did 4 (yes, it's still humid in Mobile in October - this is getting old!)
10/9: scheduled for 5, did zero
10/11: scheduled for 8, did 8
So, pretty much on track. My long run this Sunday is 8 again (supposed to cool off this weekend - yea!), then the following Sunday goes up to 10. So I think if I'm doing 10 at the end of October and my half marathon in January 10th, I'm in pretty good shape.
So how about some songs? Here is a new one I just loaded to my Mp3 and is a great running song: Hot N Cold by Katy Perry. I feel like I owe you a couple more, so load these up while you're at it: That's What I Like About You by The Kinks; God, Love and Rock and Roll by Teegarden & Van Winkle. Trust me on that last one....
Ciao for now....
Wednesday, September 30, 2009
I'm Baaaaaack!!!
The long-awaited break in the weather happended yesterday, both the temps and more importantly, the humidity, have dropped! So like Michael Jordan and more recently, Brent Farve, I'm making a come back - of sorts!
I had already registered for the full marathon on January 10th and paid my entry fee. I have recently contacted the race director and requested to change my registration from the full to the half marathon. He replied that this is not a problem, so voila! I'll now do the half marathon on January 10th. I think this is a good compromise, I'll still reap some of the benefits of training for a long run, but my training schedule will not be so intrusive on my personal life like a full marathon training regime would be.
I've alread laid out my half marathon training schedule, but won't bore you with that. Basically it is a 12 week (versus 18 week) program, still doing longer runs on Sunday, mid-distance runs during the week. I will do a 12 mile run 3 times before the half-marathon, so I think I'll be fairly well prepared.
When running is part of your lifestyle, as it is with me, it's hard to give it up or cut back so dramatically. Then when the weather improved, I got the itch big time - went out and had a strong 6 mile run last night. So...away we go!
I won't be posting as much since I'm doing the half, but will post updates now and then. I'll also probably dispense with the "lessons" as well, since those are more geared toward a full marathon. However, the Song of the Blog will continue! Today's Song of the Blog is Summer of 69 by Bryan Adams.
I had already registered for the full marathon on January 10th and paid my entry fee. I have recently contacted the race director and requested to change my registration from the full to the half marathon. He replied that this is not a problem, so voila! I'll now do the half marathon on January 10th. I think this is a good compromise, I'll still reap some of the benefits of training for a long run, but my training schedule will not be so intrusive on my personal life like a full marathon training regime would be.
I've alread laid out my half marathon training schedule, but won't bore you with that. Basically it is a 12 week (versus 18 week) program, still doing longer runs on Sunday, mid-distance runs during the week. I will do a 12 mile run 3 times before the half-marathon, so I think I'll be fairly well prepared.
When running is part of your lifestyle, as it is with me, it's hard to give it up or cut back so dramatically. Then when the weather improved, I got the itch big time - went out and had a strong 6 mile run last night. So...away we go!
I won't be posting as much since I'm doing the half, but will post updates now and then. I'll also probably dispense with the "lessons" as well, since those are more geared toward a full marathon. However, the Song of the Blog will continue! Today's Song of the Blog is Summer of 69 by Bryan Adams.
Thursday, September 24, 2009
Week #4, Day #1 + Announcement
Well, first the good news - I was scheduled to do 5 miles on Tuesday 9/22 and I did. Now for the bad news....after much deliberation and with very mixed emotions, I have decided to abandon my marathon training for this year. With everything going on in my normal life, I simply cannot abide by my own Lesson #2 - that marathon training is a major time commitment.
Of course I will continue to run, and even increase my running distance once the cooler weather arrives, because running is just part of my lifestyle. There is a slight chance I may opt for the half-marathon on January 10th, but I have time to decide on that. Training for a half is much less of a time commitment, particularly since I'm already in the 8-10 mile range.
I'm actually looking forward to having more free time this Fall. This is my favorite season, cool weather, football, etc. and for the last three Fall seasons I have been consumed with marathon training. The year before that, I trained for and did a half-marathon, so I have not had a Fall to myself in four years - so that is the silver lining in my decision.
If I decide to do the half, I'll come back and blog some more; if not, you won't see me on here until next August or September when I start "the journey" again.
My final "Song of the Blog" for now is one my favorite running songs: What if it all Goes Right by Melissa Lawson.
Ciao.
Of course I will continue to run, and even increase my running distance once the cooler weather arrives, because running is just part of my lifestyle. There is a slight chance I may opt for the half-marathon on January 10th, but I have time to decide on that. Training for a half is much less of a time commitment, particularly since I'm already in the 8-10 mile range.
I'm actually looking forward to having more free time this Fall. This is my favorite season, cool weather, football, etc. and for the last three Fall seasons I have been consumed with marathon training. The year before that, I trained for and did a half-marathon, so I have not had a Fall to myself in four years - so that is the silver lining in my decision.
If I decide to do the half, I'll come back and blog some more; if not, you won't see me on here until next August or September when I start "the journey" again.
My final "Song of the Blog" for now is one my favorite running songs: What if it all Goes Right by Melissa Lawson.
Ciao.
Monday, September 21, 2009
Week #3, Day #4
Well, my 10 mile run was apparently a bit much yesterday. After 3 straight days of running, plus a serious attack of "non-motivation", plus (most importantly) extremely high humidity; I tanked my scheduled 10 mile run. I ended up only doing a 6 mile run, actually 6.2, but I walked a tad, so I am only taking credit for 6 miles. It was so humid I think I lost at least a pound in water weight alone!
But...these things happen. So, I've re-arranged my overall schedule and will attempt 10 miles again next Sunday, so in essence, yesterday was my "step back" week. I can still get in three 20 mile runs before race day, so I'm good there.
I'm taking tonight off; so here is the schedule for Week #4:
But...these things happen. So, I've re-arranged my overall schedule and will attempt 10 miles again next Sunday, so in essence, yesterday was my "step back" week. I can still get in three 20 mile runs before race day, so I'm good there.
I'm taking tonight off; so here is the schedule for Week #4:
- Tuesday, 9/22: 5 miles
- Thursday, 9/24: 7 miles
- Friday, 9/25: 5 miles
- Sunday, 9/27: 10 miles
I really need a break in the weather, but looking at the week long forecast, doesn't look like it will be happening any time soon.
Today we are up to Lesson #11, which is Run Safely. Again, seems obvious, but you'd be surprised how many people I see running in my neighborhood alone without any reflective gear, on the incorrect side of the road, etc. Now that the days are getting shorter, you need to make sure you have a reflective vest and/or the clip flashing red strobe lights. I normally use the clip on lights at a minimum - I've actually had drivers stop me and thank me for wearing them because they could see them from so far away! When it's really dark (no moon) or really late, I wear both a reflective vest and the blinking strobe lights. You can get both the vest and the lights at your local sporting good store - a good investment for sure!
Another good idea is to wear an ID bracelet. Road ID is getting popular (www.roadid.com) and is a neat product. I use a cheaper version that is a strap bracelet with a compartment - inside the compartment is a fan-folded form with my name, emergency contact info, etc. In my neighborhood, which is not a high traffic area, a man was killed while jogging just 3 years ago. I run by the spot where he got hit every run I take, and believe me, I think about it all the time! Whatever you do, look over your shoulder EVERYTIME you cross the street!
Which leads me to my next safety tip, run on the side of the road facing traffic if you must run in the road (like I do). When you see a car coming, look over your shoulder and when clear, move to the other side. Move back over (after looking) when the car passes.
I'm sure you can add your own thoughts on safety, but I think you get the drift - common sense is a key factor here!
Today's "Song of the Blog" is Hey Tonight by Creedance Clearwater Revival. Everyone needs a little CCR now and then!
Ciao - pray for cooler weather, I know I am!
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