Fri - 12/31 - run 9.0 miles

I had on the schedule, although I am actually behind schedule for this week, to run 8 miles. Once I got out, the running seemed relaxed and I went another mile to make it 9 for today and 20, so far, for the week. This has been my longest effort since a 10 mile trail race back in March. It is the longest continuous running I've done in maybe 10 years. Even back last year when I trained for the 50k, my longer runs typically had some sort of break in them; a walk here, stop for a drink there. Nine miles without stopping is long for me. I don't particularly feel fast right now. That's probably because I have gained a few, or 7, lbs. I think once this weight comes off, I will again start to feel like I am faster. I can't wait to think how I will feel once I am back down into the 170s.

Training notes ...

When I look at the schedule, I get a bit scared because I am no where near where I wanted to be at this time. At least I don't think I am. But, I am only in the 1st week of a 5 week block to increase volume and intensity. Then I have a 5 week block of volume above and below of goal pace. Above will be 95% at shorter distances, like 1/2 and 1/4, and below will be 105% at longer stretches, like 1.5-2.0 miles. This block is followed by a 5 week block at goal pace. This will teach my body what the goal pace is so there will be no surprises come race day. No going out too fast or too slow because I will be able to feel the correct goal pace. I will also incorporate fartleks into this block as well. (This is the last 3 segments of 4 of a simplified version of the Renato Canova training principal) Then I have scheduled 3 weeks to taper. True cutting down the mileage in this phase so I can go into the race rested. When I look at the schedule this way, I don't get quite as overwhelmed. I'm looking forward to the next 17 weeks.

Thurs - 12/30 - run 5.0 miles, bike 9.5 miles

I biked 9.5 miles on the cycops. Power outage was 116. Way too low for a short ride. Mentally, I've got to get tougher than that.

Ran 5.0 on the treadmill. Hill repeats again. Quarter mile repeats at 3/4/5/6/7 at 9.05 pace. Progressive on the pace leading up to the hill, 8.27/8.20/8.13/8.06/8.00. Shorter than what I wanted (7 was on the schedule) but a solid effort.

2 sets of leg presses with 4 plates for 10 reps each. Then 2x19 squats with 25# dumbbells.

Tues - 12/28 - run 6.0 miles

I ran a hill repeat workout on the treadmill. Quarter mile repeats at the end of each mile. I ramped up the hills from last week to 2.5/3.5/4.5/5.5/6.5/7.5 and decreased the pace from 9.05 last week to 8.57 on the hills. Overall pace was also decreased to about 8.27-8.20 pace for the flats. Solid effort.

Monday - bike 21.7 miles

I walked out the door to run and my stomach was rolling. Too much crap over the Christmas weekend I'm sure. I got on the Cycops instead and bike easy for 21.7 miles (Nationals distance). I should be able to make up mileage this week as I'm still off and I'm planning on taking the boys to sitters, at least for a little while on Wed and Thurs.

Week Total - run 22 miles, bike 0

Obviously, I didn't get in my planned 31 running miles this week or my 40 miles on the bike. Too ambitious for the week of Christmas? Maybe.

Fri - 12/24 - run 5.5 miles

Christmas Eve - I had planned to get in a 3 mile run today and a 4 mile run on Christmas Day. I don't know what I was really thinking there. But I went out today with the goal of making 4 miles and ended up going 5.5, a major accomplishment for me. I ran the last mile in 6.41 and the last half in 3.06. A good run.

Wed - 12/22 - run 7.0 miles

I ran 7 total miles on the Y treadmill in 4 segments: 1/2/2/2. I almost quit before the last segment (and also the 3rd) as miles 4 and 5 were mentally tough. I talked myself into the final 2 and it ended up being a good segment. I wasn't as tired, once I got going, as I thought I would be after yesterday's tough outing. Another good day where I willed myself to complete what I had on the schedule. In the past I would have told myself to just cut the run short, or not run at all, and make it up at the end of the week. Which of course I never did. I am trying to stick to my schedule as much as I can. I'm beginning to become a little better disciplined than I ever have been. Too early to tell for sure, tho.

Tues - 12/21 - run 6.0 miles

Jake woke up with a fever today so I didn't take him to the sitters. Instead, he and I went to Kohl's then Target for some Christmas shopping. What looked like a day that I might not get in the time to run at all turned into one of my better runs recently after Gran and Paps took Jake to eat lunch with them. 6 miles on the YMCA treadmill with 1/4 mile hill repeats at the end of each mile. 6x1/4 hill repeats at 2.0/3.0/4.0/5.0/6.0/7.0 incline. Very solid effort.

Mon - 12/20 - run 2.1 miles

Quick run from home. Planning on a big day tomorrow as I should have some time to myself.

Week Total - run 28 miles, bike 13.5 miles

Finally! I hit every run workout this week. Now, just 19 weeks like this one (running what's on the schedule, not running 28 miles) and I'll be ready for Nationals.

Sun - 12/19 - 4.1

Easy 4 mile run from the house today. It was on the schedule, so that's what I did. Plain and simple. I hit every run workout this week. If I can do that 19 more times, then I'll be ready for Nationals.

Sat - 12/18 - Run 8.0 miles

I did the 8.0 mile trail run/hike today. Quinn Springs to Oswald Dome, 4 miles up with 2200 ft of climbing then 4 miles down. Tough outing. I'm glad I went but I did not enjoy it much at all. I'm not real sure why. Almost perfect temp - about 40 degrees. Maybe it was the trail covered in leaves which hid the rocks and made it difficult to run for much of it. Plus I was a bit weak because I hadn't eaten much before. Anyway, solid workout and a good break from the usual.

Fri - 12/17 - Bike 13.5 miles

I didn't get time to bike the full 20 and tonight we took the kids on a ride to the North Pole on a "Polar Express". But I was able to get in 13.5 miles with an 8 minute aero position and 7x1 minute, with 1 minute rest, at about 250 watts.

I plan on making a trail run with some friends of about 8 miles tomorrow. And I will attempt to get in another 10 miles or so on the bike tomorrow nite.

2011 Schedule

I penciled in the races for the coming year. Obviously, Duathlon Nationals is the priority. I grant myself the right to scrap any of the others.

February 12 - Strawbery Plains 10k (about halfway between now and Nationals so I will be using it to gauge my fitness/speed)

April 2 - Hammer Duathlon (4 weeks prior to Nationals. I want to do a small, local race with some adequate fitness just to see how I fare. A good chance for me to work on transitions)

April 30 - Duathlon Nationals

June 17-19 - Chattanooga Stage Race (I will use training to complete this run, and then the run itself, to springboard summer fitness to a new level)

July 17 - Crazy 8k - (Fastest 8k in the world. I will use it to gauge speed)

September 24 - Duathlon World Championships (the Dream)

December 17 - Lookout Mountain 50-miler (A challenging end to a great year)

Thurs - 12/6 - run 6.0 miles

I ran 6.0 miles on the treadmill. It was a little broken up; 1 mile then pee break, 3.1 miles then accidently turned off treadmill, 2x15 dumbbell squats, 1.9 miles. I wanted to stop at about 3/10 of a mile. Usually, these thoughts go away as I continue. Today, they increased. My body hurt (probably a little too hard yesterday) and my stomach started cramping as well. I pushed through though. It wasn't fast but I did several hills to try and get my mind off the running. May actually be one of my best runs this year considering how much I wanted to stop. I've always been a little lacking in the discipline department, but not today. Isn't that the definition of discipline; doing what you need to do even though you don't want to?

20 mile bike planned for tomorrow. We'll see if the new found discipline last longer than 1 day.

Wed - 12/15 - run 6.5 miles

Excellent workout on the treadmill. I ran in 2 blocks: 3.5 miles with a repeat of Monday's hill work. The last quarter of each mile was a hill, 2.5/3.5/4.5. I took a break and did a couple of sets x 15 reps of leg pressess then back for the 2nd block: 3.0 miles with sprints the last 1/10 of each half. Paces were 6.18/6.15/6.03/6.00 and then 5.52 pace for a quarter at about mile 2.5ish. Very solid effort.

Mon. - 12/13 - run 3.5 miles

3.5 miles on the YMCA treadmill. Quarter mile hills at the end of each mile and a 3/10 max effort (6.00 min pace) at the end. Solid, albiet short, effort.

I talked with a friend of mine who is also the cc coach at my old high school. We discussed how I need to get my long run up to around 20-22 miles along with some mileage during the week as well. He said that the 22 miler would do wonders for my 5k time. I should hope so. Hopefully, I will be able to run with him some. It will keep me motivated.

Fri - 12/10 - run 7.0 miles

I ran a route today that I call the "ridgeline" for lack of a better term. It is only a mile from my house. It is a short 8/10 mile stretch along a ridge that I do several laps on then back to the house. Today I put in 6 laps on it which translates to 6 significant hills plus the mile out and back to my house has one hill that I obviously traverse twice making 8 hill repeats for the 7 miles. This has been my longest run since spring. I did the last half of the run faster than the first half. A good run.

Wed - 12/8 - run 5.0 miles

It was cold so I cut my scheduled 6.6 mile run short to 5.0. Nothing special, no watch, just mileage. I may have to turn to the YMCA soon, tho, it is supposed to continue to be cold.

Mon. - 12/6 Run 4 miles

Cold - 27 degrees. Started later than I wanted so I only got in 4 of the 7 I wanted to run.

Wed - 12/01 - Bike 10 miles and Register for Duathlon Nationals

Today was the first day of registration for the Duathlon Nationals in Tucson. I have been waiting for registration to open so I can finally commit and I did. I have been having headaches for the past week and had a CT scan done today to rule out anything unusual. It came back negative so I am assuming the HA are from stress related issues. One of the things that has been causing me stress is finding the time to adequately train. Now that I have signed up for the Nationals, I am going to make training a priority. Most of the time now I feel guilty for taking time away from the fam. No more of that. Although I hate that the training will take time away from the boys and Natalie, I have to remember that an hour here or there is going to benefit me from a health standpoint. It'll make me better. Anyway, 10 miles of biking on the trainer (which isn't going to win me any races).

Thursday - run 5.4 miles, bike 24.0 miles

AM) I ran 5.4 route down Lee Hwy from the house. This route has got a couple of long, steep hills that makes for running for time difficult. Although, I've never actually ran it for time because it would be difficult. Anyway, the run was moderately easy, 8.47 pace, and the last mile I ran comfortably in 7.35.

PM) Group ride of 24 miles, 19.4 mph pace. Faster than last week by a full mph. The flats were easy to keep up but I struggled on almost every incline. A good ride, nontheless.

Thursday/Friday - run 2.5 miles

I got in 2.5 miles total yesterday and today with Luke and Jake in the stroller. My long run is scheduled for in the morning. 11 miles?

Wednesday - run 5.4 miles

5.4 miles in 44.02 (8.10 pace). This was 1.30 faster than the only other time I've run this route back last June 28th. And I'm about 5 lbs heavier right now, which according to my math equates to about 55 seconds. I think I am well ahead of where I was this time last year. I think.

Monday - run 3.0 miles

I ran an easy, relaxed 3 miles today. I was a bit sore from Sat. 10 miler. Ran the 3 miles in 23.50. Solid, yet short, effort for me right now I think. I'm planning on a road 5k in 4 weeks to force myself to focus on some speed. I'm not looking forward to that kind of pain, though.

Saturday - run 10.2 miles

Rock/Creek River Gorge 10.2 mile race. I finished 12th of 17. I wanted/hoped to finish under 2 hours. But wasn't real sure since my longest run this year is 5.4 miles. Then the course ended up being more technical and difficult than anticipated. It covered the boulder part of the StumpJump. According to Rock/Creek's timing I finished in 2 hours 2 mins. Pretty pleased considering.

Tuesday - run 4.0 miles

It's race week so this was slow. I'm already behind b/c I didn't get in my run yesterday.

Week Total - 20 miles

Not the 30 I had planned. I missed 2 days of runs.

Sunday - run 5.0 miles

I ran a familiar 5 mile route from Ingleside to City Park. Did not wear a watch. Easy and relaxed as possible.

Saturday - run 3.0 miles

I ran 2 miles with Luke in stroller in 19.35 and then 1 mile with Jake in the stroller.

Thursday - run 4.0 miles

I ran outside for 1st time in several weeks. 4 miles from Ingleside to City Park. 2 miles over in 15:28 (7.44 pace) then walked for just under 2 mins and back 2 miles in 15:03 (7.31 pace). Other than the walk, this was a good run. Much faster than I expected.

Tuesday - run 4.0 miles

YMCA again. 1 mile, walk, 2 mile, walk. Miles 3 and 4 I ran continuously. Mile 3 progressively from 8.20 to 8.00 each 1/4, then mile 4 all under 8. The last 1/4 under 7 with the last 1/10 at 5.56. I'm faster than I think I am, especially for 194 lbs. but I am ridiculously weak mentally. I have a 10 miler in 10 days. I will finish and probably not be last. The thought of racing ANY distance right now though frightens me.

Monday - run 4.0

I ran 4.0 miles on the treadmill at the YMCA. My first 2 went by in 17 minutes. A college age girl started on the track beside me right as I was starting and she kept ramping up the speed so I ramped it up to her level and sometimes faster. This display of ego showed me that I've been running too slow on the treadmills. For the most part the run was easy, ~30 secs per mile. I walked about a tenth (I still have trouble mentally continuing on the treadmill) then ran another 2 miles at just under 16 mins. Good run right now for me.

Week Total - run 13 miles

Aweful week. I started out slow and missed Mon and Wed then Nat and I went out Friday. I'm not sure what happened Sat, but got in 3.5 on Sunday.

Thursday - run 4.5 miles

I ran at the YMCA. I totally wanted to run 6 miles to make up for the missed day yesterday. It just didn't happen. No excuses. One major problem, tomorrow Nat and I are going on a date nite and she is picking me up right after school. So my planned run tomorrow is shot as well. We shall see what I can do Sat and Sun. Two runs of 8m would be nice but definitely a long shot.

Tuesday - run 5.0 miles

I ran about a mile out then headed out an old railroad track where they had taken up the rails and ties. I really wanted this to be a cool route that I could run for several miles off the road, flat, and interesting. It wasn't. Oh well. The run was slow. It just never felt good. Except of course the end because I got in my planned distance.

Week Total - run 25.6 miles

My week goal was 25 miles, so I hit right on it. Now time to take a good week and consistently build upon it.

Sunday - run 4.6 miles

I ran two loops at the Regional Park today. The first loop of 2.3 was just over 10 minute pace, 10.08 and the last loop was under, 9.52, with an average of 10.00. Actually, much better than I had anticipated. Especially since it felt slow.

I've got a 10 mile trail run in less than three weeks. It runs part of the StumpJump course which scares the heck out of me a little.

Saturday - run 6.0 miles

I forced myself out the door instead of taking a much wanted nap, Natalie and the boys were all napping. As I was already laying down with Luke, it took a lot of willpower to get up. But I did and finished with a much needed 6 miles. Needed to get caught back up with the goal week of 25 and needed since I have a planned 10 mile trail run in 3 weeks and my longest run this year is 5.4 miles.

Friday - run 3.0 miles

Two times 1.5 miles at YMCA with some leg presses thrown in the middle. I'm behind by 2 miles for the week. Which is probably the closest I've ever been to an actual goal week this late in the week.

I woke up this morning up 3 lbs from what I was Wednesday morning and I didn't eat dinner last nite. What is up with that! I am going to attempt to put together a great 8 week block. Both in running and biking and in eating. Time to get fit and get lean.

Wednesday - run 4.0 miles

YMCA again. I was able to maintain HR below 150 (143 to be exact) for 1st two miles at 8.49 pace. I dropped to 8.41 pace on 3rd and HR upped to 154. For the last mile I went for a 1/2 at about 7.20 (just to be done quicker). First time back that I have run 3 days straight.

Tuesday - run 4.0 miles

I ran at the YMCA again today. It snowed so we got out of school early. 4.0 miles intended to be easy and relaxed except that running right now for me is not at all easy and relaxed. Mile 1 at 8.34 pace with 148 HR, mile 2 at 8.34 with HR 156. About 20 mins weights and mile 3 at 8.57 with HR 156. Mile 4 was random and ended up with the last half about 7.10 pace.

Monday - run 4.0

Ran 4.0 miles today at the YMCA. In the first two miles I ran a 1 mile progressive hill. During the next 2 miles I did a couple of 1/4s at 7.19 and 7.03 then a 1/2 at 6.35ish and ended at 6.00. All were quite comfortable.

Why I run

I wrote this while still in the hospital when Derek was born in December.

Why do I run? That is the question that came up about two minutes into my run today. The first run, I might add, in over two weeks. My wife and I just had our third boy yesterday and I was hanging out in the hospital room and decided to run. Then, just after I started, I realized it was colder than I thought it was going to be and I wanted to stop. The question popped into my head. Why do I run? It would be so easy to turn around and head back to the room where my adorable little boy was being nursed by beautiful wife. But I didn’t. I kept going. And the whole time the question kept coming back to me. Why do I run? I guess I could say I run to stay in shape. To keep my heart healthy and fit so it can keep pumping for as long as it will. So I can play with my boys without having to stop and take a break or worse yet fail to even start. I suppose I run to keep my weight in check. I’ve definitely gained a few (or twelve) pounds since my last 50k two months ago. So maybe I run to keep my body looking good and my six pack showing. Hmm, my wife just informed me that, no, I can’t use that one anymore. I know some people run because they love to run, but that just never has been the case with me. I’ve run in the past because I love to compete and to compete well (my definition) I have to run. But as I progressed through my run, which ended up being just under 30 minutes, I realized that, although I benefit from most of these reasons, they are not the reason I run. I run because of how I feel right now just minutes after my run. Right now I am a better husband and a better father. Right now I am a better son, son-in-law, brother, and brother-in-law. I am a better teacher, a better friend, a better co-worker. Running makes me a better person. I can’t explain how, but if you are a runner, you know.

Ima Back!

I didn't realize it had been since November since I last posted. At least I have run some during that stretch. Not much and not consistently, but some. Stay tuned for some run posts.