Busy Weekend

I decided to hit it hard this weekend. Most of it came from wanting to get a long run in as well as run a dry run through the mach tenn course.

Nearing the end of a rainy Friday at work i decided to leave a little early to both try to avoid the post work traffic on TN-127 and i had a small window where it wasn't raining. So i headed out to the recreation center on woods and knocked out the course. I hopped on the bike and road out, it was pretty humid as the sun was out and it just finished raining. Road the loop, nothing special, i got it done in 51 min. Got back and put the bike up and started running... This running with tired legs is rough, much like last time, it took me about a mile for me to tell my legs that they were running come hell or high water... The rolling hills aren't really so bad. It was my longest run since the CMM as well. I've been concentrating on running the trail at work with some people that are faster than me and they only run 3.5 miles at lunch. The 4 mile run on the course took me 37 min. The sun was beating down on me the whole time. There was really no shade the whole time.

So on to Saturday... I got up early and road in the dogwood ride. 62 miles through Franklin county. I got rained on pretty good right before climbing up the hill at alto. I'd never been up that route before. It was challenging and pretty good scenery as well. Overall the ride went well. Took my time, and stopped at the aid stations for some snacks. I was supposed to head out to Fayetteville for a BBQ with Jessie later that afternoon but it was canceled due to the forecast of rain. So exhausted i went home and slept for a few hours then i was off to Jessie's for dinner.

Sunday again i got up good and early for a 10 mile run. I ran a route i ran before which included 3 laps of the 3 mile loop out of the rec center with one of the laps taking a spur over I-24 before heading back towards the rec center. I was pretty impressed with my performance after the first lap. I guess it took me a little while to get loosened up, etc. It was a nice and cool morning for the run, it was around 60 degrees. I wasn't complaining.

After the running, Jessie and I headed up to the resonance fair. It was a good time. Threw some axes, and ate food that should kill a man... i don't think anyone was ever supposed to fry a milky way bar. :S

I'll take it easy this week and I'm looking forward to testing myself on memorial day.

Weekly totals:
Swim: 4650 yrds
Bike: 88.1 mi
Run: 21 mi

Tri Training

Well after the CMM I've shifted my training to get ready for these tris.

I've been busy and with the rain and all my training has been struggling anyway... I have yet to do a long run since the half.

I've been running at lunch with some people from the design group at work. They are fast. I can hold my ground with them on their first lap. After that i make it about half way until i start to drop back and then shortly after that want to die. I've ran with them 4 times. I've managed to pull a negative split each time and almost every time i wonder how the hell.... Its a 1.75 mile trail and we run 2 laps. Best time so far is 30:20. I'm hoping that running with them will make me faster and in a few weeks I'll be able to hold my ground to them.

I've also been doing some short bike rides. 10-12 miles. So far in all of my training i am probably going to be the least prepared for the bike ride. Probably because of the 3 its the one I'm the most comfortable with.

Swimming is still going alright. We did a T-30 the other day. I improved by 25 yrds. I was kinda hoping for better as the first one i really paced myself as i wasn't really even sure if i could swim for 30 minutes non stop haha. So naturally i was more comfortable with my second one. I need to get to where I'm comfortable with doing the flip turns during it and I'll knock it out. I've been trying to do them more and more. I need to find a way to get in an open water swim. The water is probably still pretty chilly.

Today i also did my first brick training. I did 11.5 miles on the bike and then turned around and did a 2.2 mile run. The expectation was upheld, my legs didn't like me for the first half mile or so but they loosened up after and i did alright. It also felt like i was running really slow however i managed to crank out a 8:48 pace. I also got a pretty bad cramp in my chest toward the end of my run, maybe the worst one I've had.

So on to next week. Hopefully i can hit it hard. Memorial day is fast approaching.

CMM 2009 Half

This blogging thing is sometimes a chore haha...

Anyway, Leading up to the CMM i had a pretty huge taper, as with all the rain i had quite a few baseball games. Almost every night. So needless to say i didn't get as much running or cross training in as I'd have liked to. I had a 12 mile run on Easter that left me feeling pretty good about the race. In the next two weeks i ran a total of 9 miles (one 6 and one 3 miles). That's less than half of what i hoped...

Anyway, the race was supposed to be hot. It was hot, not as hot as Hawaii running but the combination between the hills and the heat took its toll on me. I started running with chad. We both had pretty much the same goal. Goal being that we felt that we might be able to get a 2:00 time. We started in corral 12 with the 2 hour pacer from the striders. The first 5k of the race was strong. Somewhere after mile 4 we started dropping off... before we got to mile 5 the 2 hour guy was out of reach for us. Somewhere around that time i also got bottle necked at an aid station and lost chad. I was hurting but maintaining a reasonable pace. I managed to catch up to chad by mile 7. Just after i caught him, i was able to spot Jessie in the crowd of people running the opposite way, she was around mile 5.

After that i was still hurting but still pushing. My 10k split was still decent. Shortly before the 10 mile mark, chad told me he'd see me at the finish line and he dropped back. At the 10 mile split i was still on track for my declared finishing time of 2:05. Another mile down the road, everything fell apart. My lower back started aching. I told myself i was too close to the end to let that bother me. Right at the split off of the half marathon i couldn't take the pain anymore. By now it was shooting down my legs and just a tight aching pain to lift my legs followed.

I had to pull over and stretch... I'm sure i looked miserable. One of the running coaches approached me to make sure i was OK even. I stretched my back, and walked a little hoping that it would loosen me up. I started to jog slowly again, to what was seemly worse pain, plus my legs felt like anchors.

I ran walked through mile 11... and tried to run again at 12... same but i was a little more motivated. I stopped to walk one last time, for a little bit... Then i made it to the bridge over the river, at this point, i sucked it up and ran. 2:11 was still seemly in sight (i started my watch a little late so i really only had an estimate). I ran down the hill... around the bend, and to the finish line. I finished up with a 2:13:18.

I'll take it. I'd had really hoped for a tad better, but hey its my first one. Gives me something to improve on.

I recovered in the finisher's area with some fruit, drinks, etc... then i made my way to try to cheer Jessie on as she crossed the finish line. I waited and watched a few people go by and Jessie rounded the bend i was a little late seeing her and tried to yell for her... she was in the zone and just ran right past haha. She did well especially given the heat and that there were 3 consecutive aid stations that were bone dry for her. Her finishing time didn't publish however. She is in the 2:30 range however. Hopefully they will get that straightened out soon.

On to the triathlons. GJCC and Mach Tenn are on my list. I am also considering running the middle half in the fall, and maybe hoping to complete a full marathon by the end of the year.

Foot issues

Since march 30^th I’ve been having a slight pain in my foot as previously mentioned here…

 

Thursday I went out for my 6 mile run after lunch at work since I didn’t really have any time to work it in.  I tried to eat a little bit of a lighter lunch (no cheeseburger, etc…) however apparently subway isn’t a good alternative.  I think I was a little dehydrated from swim the night before as well as spin class.  I hadn’t drank too much water that morning (aside from a couple of cups of coffee).  Anyway, I started my run and it was going good.  The first mile was under 9:00.  After that I was looking for the water coolers on the trail at the base… for some reason they decided not to put them out.   Next my sandwich was disagreeing with me.  However despite my pains there, I was determined I was either throwing up or finishing… possibly both :P…  All this while my foot was being a trooper… nothing from it.  Probably about 3 miles into the run, it kind of ached a little…  quarter mile later… shooting pains forced me to quit.  I limped and walked for a little bit in pretty decent pain.  After walking for a min or two the pain seemed to subside.  I jogged a little bit, no pain, so I picked it up to a pretty quick run.  I did quit at the entrance to the trail. 

 

So with that, I was going to the Doctors to get my shots and decided to let him take a look at it.  I got an x-ray and some poking around.  He said that it looked like it was an inflamed tendon and give me some anti-inflammatory drugs as well as some topical cream.  Hopefully that will do the trick.  I’m looking forward to the half marathon in just a couple of weeks.  I feel prepared and don’t want something to crush my hard work. 

 

I’m going to try to get a long run in this weekend pending my foot.  It will be my last until the race.  I’ll start tapering and just sticking to shorter runs. 

ok... lets do this.

I've been running around like crazy the last few weeks so the blog took most of the hit. was kinda waiting to try to get some pictures on here, but I'm giving up on that goal.

Anyway, Hawaii was good. I got 3 runs out there 6, 10, then 6. All 3 runs were tough. The heat and the humidity took its toll on me. I was not ready for that. I found it hard to stay hydrated and I've said i felt like i was going to throw up but Hawaii was the first time i was actually coughing and gaging thinking i was going to toss my lunch. We also got some weights in. If hot tubbing counts as swimming then i got plenty of that too :P

We got back Friday evening from Hawaii. We flew in on the red eye. I've never been able to sleep on the plane... especially when I'm expected to. Exhausted i think i made it until about 8:00 and i was out cold. I got up nice and early to run in the St. Patrick's Day 10k here in Manchester. It was pretty cold up until start time. It started warming up and becoming a nice day as we were running. My goal time was 55 min however i exceeded that buy over a min and ended up with 53:41 (unofficial as by my watch, I've yet to actually see the official results). It was a pretty good run. I paced chad for probably half the distance then pulled away after we ran up the jail hill.

The next week went well training wise. I had some really strong runs. My time off from swimming caused me to fall back to some old habits. Actually on Monday i managed to rub my shoulder raw with the stubble from my face not good. We did a 30 min time trial in the pool Wednesday. I was concerned about being able to swim for 30 min. After the fact it wasn't bad at all and i could have pushed myself a little more. I ended up with 1625 yards. Comments from some of the other swimmers confirmed my thoughts of my stroke being off.

On that Saturday, i went out for a very windy but long bike ride. I took my bike over to Winchester to see Jessie at hammers and then came home through Tullahoma. I ended up with 58 miles. I lost my temper around mile 50 when a car with the whole other lane (4 lane road) decided he was going to come with in about a foot of me going 50mph or so in extremely light traffic. So... he got the finger. Which is something that doesn't come out much, even when driving :P Anyway, it took me 3:30 to get 58 miles in. It was my longest ride to date and i was really out of condition for it as my neck and butt were killing me after the fact.

No time for my long run on Sunday, so i got up at 4:00 am to turn out my 12 mile run. I ran 4 laps around the rec center in Manchester including 4 trips up the hill. My ipod was dead so i was a little disappointed at the start, but it turned out to not be so bad. It was 28 degrees so i had my tights on. The run was really strong. I was pleased with myself and nothing really to complain about (pain, stitches, etc). Time: 1:59:30. I stretched and left feeling accomplished and ready to tackle the half marathon in a few weeks.

I had ball games Monday through Wednesday. So no swimming. Tuesday is where things started going down hill. At work wearing some very old new balance tennis shoes, my foot started hurting. Its been worrying me. I decided to skip my run as not to irritate it. Wednesday it wasn't any better, nor Thursday... (skipped another run). Through advice of Jessie, Lisa and a few others i went up to fleet feet on Friday to look into some new shoes. Friday the pain was better and Saturday it was feeling pretty good as well. I did get some new shoes on Friday so hopefully they will help out.

Saturday i also did a 3000yrd swim work out. I asked Shawn for a workout since i missed all week and i don't think i can afford another week out of the pool. Not sure how my stroke worked, but hopefully I'm getting the kinks out. I'm sure I'll get some constructive criticism in the pool Monday, which will be very welcomed.

Sunday with no foot pain, i went out to try my new shoes. I hadn't ran for a while and didn't want to irritate my foot anymore than necessary. I was hoping for 6 miles, but only got 3. Hard to explain why i quit. I wouldn't really call it pain (at least not like before) but my foot felt uncomfortable, so i called it quits when i got back to my car at 3 miles. I'm going to do a 6 mile run on Tuesday either on the track or the trail at the base so I'm not running on pavement. Hopefully that will go well for me.

I managed to finally fix my garage door today, through some structural reinforcement. Its not too pretty but it works. I'm happy. I also got my oil changed and a few other odd jobs around the house done. Now I'm hoping for an early bedtime.

Anyway, that's a quick rundown of about my last months of training. Hopefully i can keep this updated in the future.

Getting caught up...

I’ve done quite a bit since I posted last.  I ran a 5k for the kick off to the Health and Fitness Fair for ATA last Tuesday.  I didn’t beat my last 5k time and I was surprised because this one seemed to have a lot less elevation change in it.  After the fact according to my GPSr and another guys GPSr (we agreed with in a 1/100^th of a mile) it looked like the course might have been a tad too long, which wouldn’t really surprise me haha.  Google agrees with our GPSrs as well… moving on. 

At the fair I got my Cholesterol and Blood sugar checked and I’m in good shape there.  I’m a tad over the mark in lung capacity.  However this is where I fail… My sit & reach… well it was off the charts.  More accurately said “I didn’t make it to the chart.”  So going on what I’ve known my whole life, and said my whole life, I need to work on my flexibility. 

After work I ran another 3 miles indoors to get me over my 5.5 for the day. That night after Don’s spin class I went to Cindy’s stretch class.  It went alright.  I really dislike yoga though.  It’s not that it hurts, or is weird, I just have a hard time seeing its benefits to the goals I want to ultimately achieve.  Anyway, I managed to hit up yoga at the base with Cassie Grow on Monday and again left with the same feelings toward it.  I’m going to keep going and maybe I’ll start to see results and start to enjoy it more.  I need to get a benefit out of my 10 dollar tjmax yoga mat :P

Onto the snow.  Sunday night we got 4 inches of snow or so in the Manchester area.  Jessie and I went out to jaunt around in the snow.  I got pelted with some snowballs… as did she.  One o’clock came around and Jessie had actually talked me into running on the treadmill.  The treadmill is uncharted territory for me.  I had a 9 mile run scheduled.  Well the Rec Center was closed for the snow… Which is really a lame excuse, I was pretty irritated I got ready to head up there and went up there to a sign on the door.  No running on Sunday.  I ended up only running 11.6 miles  last week. 

 

Monday I got up early to make up for Sunday.  I chugged around the track for 108 laps.  I managed to get this in 1:18:25 which is about 2 min faster than last week.  So I was happy with that.  I really wanted to get one of my 9 mile runs outside but that didn’t happen.   Lunch was the yoga mentioned earlier. 

 

After work, I went home and challenged and beat bowser  in super Mario sunshine just in time for swim class.  I have to say swim class had me ready to die.  I think some of it had to do with the running and yoga earlier in the day.  We swam 3x200, 2x200, 1x200 descending sets.  First couple of two hundreds not too bad.  The last 200 though, it felt like I finished that one with an anchor tied around me. 

 

Tuesday was my normal run of 6 miles.  I like the loop I ran however next time I’ll be running it in the opposite direction.  It’s a 3 mile loop around the rec center which I did twice.  I finished off with spin class which Jessie joined me for.  I think she liked it mostly due to the better music.  However, Nickelback is bad enough, there is  no reason to play it twice (as if there was even a reason to play it once).   Streach class was canceled so no luck there.

Wednesday was a much stronger swim class for me.  I felt like I had improved and felt quite a bit more comfortable with my turns.   With my turns its one of two things that normally get me.  1) if there is someone behind me, I don’t have a lot of control in my flip so I often end up on the wall just wherever, and sometimes that’s right in the face of the person trailing me.  2) I can’t get my breath when I need to and my timing is off.  To say the least I was happy with my performance in the pool.

 

I inhabitants of hell got to try out their ice-skates this morning…  I actually made it to a 530 spin class.  And the best part of my day: I found a 10 dollar bill in my jean pocket when I was getting dressed in the locker room.   Later today I’ll be running my 6 miles and meeting Jessie for dinner.  She is going to the LRCP meeting in Fayetteville and since I don’t have a baseball game, I’m going to tag along.

 

I umpire Friday night it will be my first game of the season (due to the other two being canceled).  Saturday I’m going to wake up and get my 10 mile run done then off to umpire again. 

 

 

 

 

 

Weekly roundup

I'd like to write on this 2-3 times a week... Things get rusty after a few days. My memory really lacks sometimes. Ask anyone :P

Anyway... Here is my weekly working out:

Monday: Early morning 1.75 mile light run. I didn't time myself. Just jogged a lap on the trail on base. After work I met up with Jessie after work to talk to her about her new job that she started. Ended up walking around Hastings and picked up a "new" Mitch Hedburg CD. Then off to the pool for masters swim. We did a 2000 yd work out including some sprints. The sprints were actually pretty fun. After swim i went up for a quick abdominal workout.

Tuesday: 5.5 mile run in Tullahoma 51 min. Started at east, ran to the end of the bike trail and back through Macon Manor. I didn't plan on going to Don's spin class in the beginning. On the drive home i figured I'd drive by and see if there were any open bike. I got in surprisingly and was just a min or two late. I think since Don's class is from 530-630 I'm going to give the "flexibility challenge" class a try this coming Tuesday. I greatly need to work on my flexibility.

Wednesday: Swim class. We ended up getting in 2400 yrs. 600 of them were spent on the kick board so don't get too excited. After swim i went up stairs for some weights since i skipped out on Monday. Arms, chest and abs. I'm not working out my legs right now as I'm kinda assuming that my running schedule is making up for any lost ground. After the gym I ran over to wingers for dinner with some of the others from swimming. A couple of cold ones then home for bed.

Thursday: I spent the day up in Cookeville talking to students about ATA's coop/intern program. It was engineers week and they always have a engineering career fair. After i got back from that it was getting late so i opted to run on the rec center track. 5.5 miles (66 laps :S) i ran a pretty good pace 46:47 for a 8:30 mile. That was it for Thursday.

Friday: Rest day.

Saturday: Brad and his girlfriend, Michelle, were at my house. They went to Joyce's spin class. I was supposed to meet them after class for swimming however he forgot his suit. So we went and got lunch, and went to the pool a little later. I think we got in about 750yrs. I lost count and the lap timer wasn't working. We were in the pool for 20-25 min.

Sunday: 9 mile run. It was snowing in the AM. I had plans to run outside. It didn't' take too much to talk me into running inside. I was debating between the treadmill and the indoor track. I've never ran on a treadmill and that is still a true statement. So 108 laps... It really wasn't too bad. I tried out Cytomax as well. It was alright but its going to take some getting used to. 9 miles in 1:20:17. I was pretty happy with that time. I scared some lady on the track... on my long runs i always cough and hack upon finishing... she asked if i was alright, i think she was scared i was going to vomit on her actually :P I walked a couple of laps with some water to recover and then stretched out.

I got home and noticed i had a sharp toenail that cut into my other toe. Lesson learned: keep toenails trimmed better :P It wasn't bothering me during my run, but its quite painful now.

I ran 21.75 miles this week. That's a new threshold for me. I've got 20 miles planned for next week. I'm pretty happy with my performance this week... It seems like I'm finally getting a little faster. I feel confident I'll be ready for my half marathon. I went ahead and signed up for the GJCC triathlon this week. 200m swim, 8.5 mi bike and 2 mile run. It should be a good introduction and get me prepared for running the Mach Tenn the next week. Something else for me to look forward to.