Sunday, March 28, 2010

GREAT Week Except the Last Day!!!

I had a pretty good week with running with the exception of some cramping issues in my calf towards the end of the week. I am trying to implement more core/cross-training this year, mostlyP90x (not the full program) as well as Elliptical training. This week, I jumped on the Elliptical for 30 minutes on random with the level set half way through. While I did finish the routine, I'm pretty sure that's where my calf problems came from. I would have done the P90x routine, but that kicked my ass the last time I did it, so I changed to the Elliptical.

Monday - 3 Mile EZ Run (9:26 mile Average)
Wednesday - 3 Mile Pace Run (8:34 mile Average)
Thursday - 3 Mile Run at Hotel (9:10 mile Average....was rushed)
Friday - 30 Minute Elliptical
Saturday - 5 Mile Easy Run (10:00 mile Average...was supposed to be 7 mile Long run but calf cramps cut short)

Next week, I'll be working out of town and will again have to run on treadmills. Ill be home later in the week to do the long run outside. Ill probably try and implement more cross training (some on "Rest days" as well) this next week. I'm talking low impact type stuff, like Elliptical or Recumbant bike or similar.

I'm liking what I'm seeing as far as my running performance, other than the cramping issues. My speed is increasing on the shorter runs and the long runs have been going good as far as breathing, heart-rate and leg strength. Hopefully, this past long run was just a minor setback (it hasnt bothered me since) and I can continue on. I'm progressing pretty well on the half marathon training, and the first race is in May so we will see!!!

Good luck to everyone!!

Sunday, March 21, 2010

End of Week One!

After a slow start to the week, everything ended up close to back to normal by the end of the week.

Sunday - P90x workout
Tuesday - 3 Mile EZ Run (went out too fast)
Thursday - 3 Mile EZ Run (a little better)
Friday - Intervals 8x400
Saturday - 6 Mile Run (best run of the week)

The new modified schedule seems to be working great. Although my legs were pretty shot at the beginning of the week (from the P90x workout), they ended up getting better as the week went on. My only upcoming issue may be going on vacation. I'm going to Cancun with my wife and another couple in April for a week. Ill try and load up on the harder run's early, and do the EZ runs while I'm in Cancun.

Anyway, on to the next week! The weather has turned cold up here, which I hope doesnt last. With the 50's and 60's weve been having, these mid 30's and low 40's are not welcome.

Wednesday, March 17, 2010

Oh.....the pain!!!!

Week one of official training has not went according to plan! I did the P90x Core Workout program with my wife on Sunday. My hamstrings felt like they were on fire through today!! As of today, they are still sore, but I can at least get out of my vehicle without sounding like I'm 85 years old with advanced arthritis. Today, I was scheduled to run 3 miles easy.....that wasnt going to happen. Instead, I will now run 3 miles easy tomorrow, then intervals on Friday (its not a real hard session) and end with my long run on Saturday. I have again modified my program. The "easy" program I have only has run's scheduled for 3 days a week, while the intermediate program has 5 days a week. The intermediate has at least one day, and sometimes two days a week with 3 mile EZ runs, but the ramp up in mileage is more realistic. The easy program starts at 4 mile long runs, but only ends at 10 miles. The intermediate on the other hand starts at eight at ends at 12 miles. I am going to implement a program where I run 4 days a week instead, with p90x on one day (Sunday), other cross training on another day and a day of rest. (if I need two days of rest Ill take it) One run will be the long run on Saturday, one run will be an interval or tempo run, one run will be an easy run around 3-5 miles as time progresses, and the other run will be "up in the air" as a rotating day based on what I actually did. The only run I can count on all of time as far as my schedule is concerned is the long run on Saturday. This should allow me to get in the miles I'm wanting, and get in the harder workouts. The last part of the program I'm going to change is starting out at 6 miles as the long run. Week two will be 7 miles, week three an eight mile run, week four a 9 mile run but with a reduced weekly schedule, week five a 10 mile run, week six an 11 mile run with another reduced weekly total, and week 7 12 miles. Week 8 is the week of the race and Ill again reduce the mileage down. I had thought I would do shorter tempo runs every third week or so, but I never have a problem with the long runs, unless the total mileage for the week gets out of hand. This way, I figure I wont get burned out with all the mileage, and can concentrate on quality long run sessions while still having the energy to put in quality runs throughout the week.

Sunday, March 14, 2010

End of Week Recap!

Like I mentioned, I restarted back into running this week. It went as well as could be expected and with the pains I was anticipating. I ran three miles on Thursday, and then did four on Saturday...both runs at an easier pace. Sunday (today) I did the P90x Core Workout. I am glad I am implementing some core workouts to my routine. Its something I was lacking last year, and I knew I would need it this year as the closer I get to 40, the easier it is to deposit weight in the core area!!

Now, I am going to bring up a topic that is a pet peeve of mine. There are certain races that I love to run. Most of those races tend to be more local races. While I am all for the usually better run larger races, I love it when I find a small town race that is well run. A great example of this which I mentioned in the past is the Grand Rapids Marathon (the Metro Health) that is run in October. Another race I like to run, mostly because I live in the same town are the Bayshore races in Traverse City, Michigan. My issue is that they have capped the marathon and half marathon at somewhere around 2500 runners. This has happened the past couple years. Last year, I wasnt ready and ran the 10k. (which I dont think is capped) I would think a race would want more runners, and to bring more business to a community. Now, Traverse City isnt a huge venue, and the race is along some pretty narrow roads but that could be changed. (for Gods sake, there are two bays, and they are huge) Just my you can tell by now, I missed the cutoff!!!!!

Anyway, Ill continue my Sunday posts unless something comes up midweek that I think is mind blowing important!

Thursday, March 11, 2010


Well, its been some time since I've posted, and Ill admit even ran. I do have some excuses, but nothing that explains the entire absence. About a month and half or so ago, I was running through the house chasing my dog, and my toenail on the little toe caught on a laundry basket on the floor and was completely tore off. That hurt like hell and I decided to take a week off to let it heal which went much longer than that. Then, three weeks or so ago, I was ice fishing and tripped on the ice, with my hand arresting my fall on my ice auger. I needed stitches, the finger still hurts in the cold and isnt completely healed up yet. (the stiches are out though)

My race schedule was set today, which has got me motivated finally to get going. I don't have much of a choice, since the first race is about 8 weeks away, and its a doozy....25k race to start in Grand Rapids. Ill see how it goes, but since its the first race, Ill plan on taking it easy on this one. The whole goal this year is to finish the marathon in October with hopefully a sub 4:00 time. (closer to BQ would be really awesome, but being realistic, I hope to just finish the darn thing)

My wife has decided this year at least for right now to not get into the running as serious as myself. Shell probably enter the same races, but the shorter distance options. She says she has no desire still to run a marathon, and she is deep into the P90x right now. She also adds in runs during the week, but nothing like last year. That's cool with was obvious at the end she was getting burned out by all of the long runs on Saturday, and I don't think 13-20+ mile long runs later in the year will go any further in not burning her out!!

Anyway, today's 3 mile run was the early start to the 8 week half training schedule, which actually doesnt start until Sunday. I really didnt gain any weight in my time off from running, and surprisingly, didnt have tight back muscles after the run. (Ill probably have it tomorrow) One change I am implementing this year that I may have mentioned before is core training. I am notorious for skipping any core training....I cannot stand doing it and feel I'm wasting my time. Sundays are my dedicated days for P90x core workouts, and I'll try and mix up additional non running core/strength training. I have also changed my training plan from the 12 week Hal Higdon plan to a new 8 week plan. The Higdon plan peaked at about 28 or so miles for the week before the race. This new plan peaks at just under that. I liked the Higdon plan, but the beginning part seemed to draggggg on! I'm not going to link the plan until I get a feel for how its going to work, but I think I'm going to like it. While there is less actual mileage than I was running on last years plan, there is more dedicated cross training, which I seriously neglected last year because I was running all of the time!!

Anyway, hope to hear from all you runners throughout the year as the running season gets into full gear, and maybe Ill see you out there!