I went 23 miles on Saturday and felt great. It was a bit hot and humid and I really sweated. The last two miles were very hilly and I started to cramping a bit. I did some reading and it looks like that is easily fixed with bananas and Gatoraid (potassium and salt). I had neither on the run on Saturday. I will make sure I eat at least 3 bananas on race day and drink Gatoraid at each water stop.
Other than that, I felt strong and had some nice 7:30-7:40 miles pretty late in the run.
Monday, October 25
Thursday, October 14
Give Me A Break So I Can Rock!
I got sick this week and have decided to take it easy and not jump back into working out. This got me thinking about breaks. I have been obsessive about not missing workouts or runs over the last 400 days. At some point, this takes a physical and mental toll. I bet my performance over the last month has been sub-optimal due to forcing myself through workouts even though I was tired or in some cases borderline injured.
These last 4 days of chilling out have let my muscles all get nice and recovered and for the first time in a long time, nothing is sore at all. It feels kind of weird to be honest.
I have two fitness goals that are sort of at odds. One is to merely maintain my weight and general shape/fitness level. I think I could achieve that by just doing 2 runs, 1 resistance and 1 yoga workout per week and take three days off. Because of my stupid metabolism, I will have to really watch my caloric intake on off days.
The other goal is this Boston qualifier goal. I have 7 week until White Rock Marathon. My goals is to run a sub 3:20. That comes to a 7:38 pace. That sounds very doable to me, but realistically, I need to shoot for a 7:30 moving pace to account for water, pee and other slow downs.
So, I think this week was good for me to get mentally and physically reset. The timing was good because I can now focus on running for the next 6 weeks and focus on staying healthy and fast.
I am going to limit my weeks to 4 runs per week and at least one yoga and resistance workout. The key is to maintain the base I have earned, up my speed a little and NOT GET INJURED. In fact, I want to make sure that there are no more tweaks or major aches.
Here is my 3-4 run per week plan to hit the BQ (Boston Qualification):
These last 4 days of chilling out have let my muscles all get nice and recovered and for the first time in a long time, nothing is sore at all. It feels kind of weird to be honest.
I have two fitness goals that are sort of at odds. One is to merely maintain my weight and general shape/fitness level. I think I could achieve that by just doing 2 runs, 1 resistance and 1 yoga workout per week and take three days off. Because of my stupid metabolism, I will have to really watch my caloric intake on off days.
The other goal is this Boston qualifier goal. I have 7 week until White Rock Marathon. My goals is to run a sub 3:20. That comes to a 7:38 pace. That sounds very doable to me, but realistically, I need to shoot for a 7:30 moving pace to account for water, pee and other slow downs.
So, I think this week was good for me to get mentally and physically reset. The timing was good because I can now focus on running for the next 6 weeks and focus on staying healthy and fast.
I am going to limit my weeks to 4 runs per week and at least one yoga and resistance workout. The key is to maintain the base I have earned, up my speed a little and NOT GET INJURED. In fact, I want to make sure that there are no more tweaks or major aches.
Here is my 3-4 run per week plan to hit the BQ (Boston Qualification):
- Week 1
- 10 Mile Hill
- 8 Mile Loop
- 2 Mile Cross Country Race (Speed Work)
- Yoga
- Week 2
- 24 Mile @ MP (Need a Buddy)
- 8 Mile Recovery
- 2 Mile Cross Country Race
- Yoga
- Core Resistance
- Week 3
- 10 Mile Hill
- 12 Mile Big Loop or Downtown Run
- Track with Nick's group (Speed)
- Yoga
- Chest and Back and Abs
- Week 4
- 22 Mile LSD (Need a Buddy)
- 6 Mile Recovery Run
- Bike Ride
- Yoga
- Week 5
- 10 Mile Hill
- Ft. Worth 13.1
- 5 mile recovery
- Yoga
- Core Resistance
- Week 6
- 12 Mile LSD
- 5 Mile 70-80% MP
- Turkey Trot
- 20-30 mile Bike Ride
- Yoga
- Week 7 (Taper)
- Need to figure this one out
Day: 404, Calories: 750
 Log Entry | Daily Note: Back to 80%. Will take today off and try a run tomorrow. |
 Nutrition | 750 Calories Eggs and toast 150 Yogurt 80 Pork TL 300 Popcorn 100 Pine apple 100 |
Wednesday, October 13
Day: 403, Calories: 1630
| Nutrition | 1630 Calories 1 X 6 egg whites | 100 cals 1 X 8 oz. non fat plain yogurt | 120 cals ½ X 1.5 oz. low fat cheese | 60 cals 1 X 1 medium apple | 100 cals 2 X 3 oz. pork tenderloin | 200 cals 1 X Small Protien Bar | 200 cals ½ X 2 slices bread (wheat, rye, etc) | 100 cals Chinese 800 |
Geez!
The last few days has been rough. Last Friday we bought the house next store as an investment property and have been working through closing and renovations. Between Friday, Sat and Sunday, I did about 25 hours of heavy manual labor taking out the bath and kitchen and laying tile, sanding floors and getting fencing and such ordered.
On Sunday morning, I ran 20 miles with Pete. Then on Monday I got hit with a stomach virus and was laid out for two days. I am finally back with the living. I think I will take it easy today and tomorrow and then try out a run on Friday with Scott.
On Sunday morning, I ran 20 miles with Pete. Then on Monday I got hit with a stomach virus and was laid out for two days. I am finally back with the living. I think I will take it easy today and tomorrow and then try out a run on Friday with Scott.
Sunday, October 10
Day: 400, Calories: 0, Distance Running
| Nutrition | 0 Calories Pigged out to dig out of 3500 cal workout. |
 Workout | Distance Running Status: Completed 20 miles with pete |
| Workout | Other (Use Note Field) Status: Completed Home improvement 8 hours. |
Friday, October 8
Blake's new PR at CC Meet last night!
Blake tied me last night at the cross country meet. We both ran 13:30. That is a PR for us. I was at red line so I know he was really pushing it. I am very proud of his progress from running 20s last year.
That course forces up your VO2 in the first 2 minutes and and you never come down.
That course forces up your VO2 in the first 2 minutes and and you never come down.
Wednesday, October 6
Day: 396, Calories: 2310, P90X+ Interval X Plus
| Nutrition | 2310 Calories ½ X 6 egg whites | 50 cals ½ X 8 oz. non fat plain yogurt | 60 cals 1 X 1 medium grapefruit | 100 cals ½ X 1 cup oatmeal | 100 cals ½ X 2 slices bread (wheat, rye, etc) | 100 cals Chicken salad 500 1 X 1 medium apple | 100 cals Chili 500 Nuts 400 Apple 100 Snacks 300 |
| Workout | P90X+ Interval X Plus Status: Completed With Angie |
A little Wednesday Perspective
you already have the life you want
How many people you know are satisfied with their life? Anyone? Bueller?
I think most Americans are trained from birth to be fundamentally unfulfilled. I am not sure if this is the natural order of things. There is no material thing that will make you fundamentally happier or healthier.
Anyhow, I don't have all the answers, but I know this article rings true for me.
Happy Wednesday!
How many people you know are satisfied with their life? Anyone? Bueller?
I think most Americans are trained from birth to be fundamentally unfulfilled. I am not sure if this is the natural order of things. There is no material thing that will make you fundamentally happier or healthier.
Anyhow, I don't have all the answers, but I know this article rings true for me.
Happy Wednesday!
Monday, October 4
Day: 394, Calories: 2130, P90X Back & Biceps
| Log Entry | Daily Note: Traveling to IN today. I need to take it easy on the legs for a couple days. Left calf still tweaky. |
| Nutrition | 2130 Calories 1 X 6 egg whites | 100 cals 1 X 8 oz. non fat plain yogurt | 120 cals ½ X 1.5 oz. low fat cheese | 60 cals ½ X 12 crackers | 100 cals 1 X 1 oz. dried fruit | 100 cals ½ X 2 slices turkey bacon | 50 cals ½ X 2 slices bread (wheat, rye, etc) | 100 cals 2 X 1 oz. nuts | 400 cals 1 X 1 medium apple | 100 cals 1 X 1 cup whole grain cereal | 200 cals 1 X 3 oz. fish or shellfish | 100 cals 2 X 1 cup cooked veggie juice | 100 cals Pad See Ewe 600 |
| Workout | P90X Back & Biceps Status: Completed |
| Workout | P90X Ab Ripper Status: Completed |
Sunday, October 3
Day: 395, Calories: 1620, P90X Rest
| Log Entry | Daily Note: I am up a few lbs today. Not sure why. Need to lean up over the next week. |
| Nutrition | 1620 Calories 1 X 1 cup whole grain cereal | 200 cals Veggie subway 500 1 X 8 oz. non fat plain yogurt | 120 cals Chili and cornbread 500 Cheese and cracker 100 1 X 3 cups light popcorn | 100 cals |
| Workout | P90X Rest Status: Completed |
Saturday, October 2
15K PR - 2nd in Clydesdale
Had a good 15K DRC loop race today. Broke my PR by 3 minutes. I felt really strong until the last mile and my left calf got a little tweaky. I had to slow down a bit.
Blake, Paint, and Zac got 1-3 and all ran sub 80 minutes.
Finally some cooler weather.
Overall... Great Race Day!
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Blake, Paint, and Zac got 1-3 and all ran sub 80 minutes.
Finally some cooler weather.
Overall... Great Race Day!
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Friday, October 1
Day: 391, Calories: 1500, P90X Rest
| Nutrition | 1500 Calories 1 X 6 egg whites | 100 cals Soup150 Cheese crackers 300 2apples 200 Steak sweet potato cressant 500 Pine apple 100 Yogurt 100 Popcorn 100 |
| Workout | P90X Rest Status: Completed Rest up for 15 k race tomorrow. |
Thursday, September 30
Day: 390, Calories: 2000, Distance Running
| Nutrition | 2000 Calories Eggs 100 Go lean 100 Chili 300 Pear 100 Apple 100 Nuts 200 Sweet potato 200 Subway 700 Nuts 200 |
| Workout | Distance Running Status: Completed 6 miles. |
Tuesday, September 28
Day: 388, Calories: 1800, P90X+ Upper Plus
| Nutrition | 1800 Calories 1 X 1 oz. nuts | 200 cals 1 X 2 slices bread (wheat, rye, etc) | 200 cals 1 X 6 egg whites | 100 cals 1 X 1 medium apple | 100 cals 2 X 1 cup whole grain cereal | 400 cals Tomato soup 350 Meatloaf and veggies 500 |
| Workout | P90X+ Upper Plus Status: Completed |
| Workout | Interval Run-Sprints Status: Completed 4 mile with cc team. |
Monday, September 27
Day: 387, Calories: 1750, Rest Day
| Nutrition | 1750 Calories Oatmeal 100 Grapefruit 50 Raisin 100 Pb 200 Nuts 250 Pork and rice 300 Cheese 50 Apple 100 Pear 100 More pork and rice 400 Veggies 100 |
| Workout | Rest Day Status: Completed |
First 20 miler in 15 years
Ran this one with Pete. Felt really great and we really covered some ground. It was like a mini marathon course. I plan to do another 20 in two weeks and then step up to 24.
Now for some speed and hill work.
Now for some speed and hill work.
Saturday, September 25
Day: 385, Calories: 2000, P90X Chest and Back
| Nutrition | 2000 Calories Shake 300 Thai 600 Breakfast for dinner 700 Nuts and apples 400 |
| Workout | P90X Chest and Back Status: Completed |
Friday, September 24
Day: 384, Calories: 1920, Yoga - Hot/Bikram
| Log Entry | Daily Note: Starting to feel better. Looking forward to run with pete on Sunday. |
| Nutrition | 1920 Calories 1 X 6 egg whites | 100 cals 1 X 2 slices turkey bacon | 100 cals 2 X 1 medium whole wheat bagel | 400 cals 1 X 1 oz. nuts | 200 cals 1 X 1 cup beans | 200 cals 1 X 1 medium apple | 100 cals 1 X 1 medium grapefruit | 100 cals ½ X 1.5 oz. low fat cheese | 60 cals 2 X 3 oz. fish or shellfish | 200 cals ½ X 8 oz. non fat plain yogurt | 60 cals 1 X 1 medium apple | 100 cals 1 X 1 tbsp Healty Oil (canola, olive, flaxseed) | 100 cals 1 X 1 cup whole grain cereal | 200 cals |
| Workout | Yoga - Hot/Bikram Status: Not Complete Sunstone with AK. |
Thursday, September 23
Day: 383, Calories: 1600, P90X Rest
| Nutrition | 1600 Calories ½ X 1 cup oatmeal | 100 cals ½ X 1 oz. nuts | 100 cals 1 X 1 medium grapefruit | 100 cals Sushi 600 Salad and sweet potato 300 Nuts 400 |
| Workout | P90X Rest Status: Completed Achey ankles. Need to rest up for 20 mile run this weekend. |
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