That's the plan...

The weather is getting warmer and the snow is melting at an accelerated rate. This makes me very happy. As you may recall I got to do some outdoor running while I was in San Diego on business. I tackled this crazy hill and it about wiped me out. After four miles I was just beat. I am determined to finish my 12k this June in 45min or less. It is going to be tuff to do, but I know once I make up my mind that that’s the plan, then that’s the plan.

Just A Quick Blurb

Running in San Diego was great. I had so much fun running outside. I can’t wait to be able to do that here at home in the midnight sun of summer.

Sunday March 11, 2012
A dear friend of mine completed a half marathon in Honolulu, Hawaii. This wasn’t his first one; in fact he has been running now for several years. Prior to the race he posted his completion goal to Facebook. He informed us that he was hoping to finish in 1:40 or less. He actual finished in 1:41 and some change. His average pace was 7:34, that’s how long it took him to run a mile. I am so impressed with his running and his competiveness. This friend of mine has been my mentor in business, as he was once my boss. Now he is one of my inspirations in running. I have watched him over the years get better and better, faster and faster. Every time I get tired or think that it’s getting too hard, he’ll post something about one of his running achievements and BOOM I am inspired again.

Last night, while running on the treadmill, I thought about his race day pace and wanted to see just how fast that was and how long I could hold it. Right now I have been running most nights at a pace of 10-12 minute miles and a tempo pace of 9-9.30 minute miles. So at the end of my run with only a quarter mile left I decided to go for it. I pumped up the pace to 7.13 and booked it. OMG, that was intense. With less than a 10th of a mile left, I grabbed for the handles to check my heart rate only to see a flashing warning go across the screen telling me that it is not recommend continuing at this pace and then a HR of 160bpm. I didn’t think that was that bad considering I have pushed my hr upwards of 180bpm. Regardless that was one hell of a run. I have a lot of work to do if I am going to be able to keep a pace like that.

And now the motivational chant that I will repeat to myself over and over again… Just Keep Training. Just Keep Training. Just keep Training.

Training in Alaska

I have been training off and on now for more than a year, taking some time for recovery or illnesses. People ask me what I do in the winter, meaning are you running outside. The answer is no. I run indoors on the treadmill or dreadmill as I sometimes call it.

I think about running outside sometimes and then I remember that it’s cold, icy, snowy and cold. I think about my feet getting wet as snow inevitably creeps in to my shoes and I think about sweat freezing to my face or anywhere else I might get damp. Suddenly running outside in below freezing temperatures on trails baring record amounts of snow just doesn’t seem appealing. Not to mention the year round moose dilemma.

Of course there are all kinds of gear designed to keep you going in these types of conditions but right now I just am not willing to make that kind of investment. There are special snow griping shoes with goretex protection and ultra dry wicking fabrics to keep your body dry and warm, head lamps and reflective tape. It all seems a little overwhelming to me.

Right now I am sticking to the treadmill where I can be warm and control my pace just a little better. It may not be until June that the trails completely dry out, but I’ll be ready when they are. I can’t wait to hit the hills and see all the happy people out and about. I also can’t to take my kids with me in the jogger.

Maybe that’s what I’ll write about next.

The Tempo

I have been running for the last year and would still consider myself a beginner. I have two half marathons and on full under my belt as well as a whole slew of 5k’s, 10k’s and 12k’s. There is a lot to learn about running if you really want to maximize your potential and I am still on the path of learning something new all the time.

For the last year I have read Runner’s World magazine like it was the Bible. I mean I read it all the time. I read about gear and races, I read about workouts and stretches, I even read about celebrity runners. I also read about tempo runs and splits and for the last year I have been afraid to say I didn’t know what the heck they were talking about.

So a tempo run from what I can tell is running a considerable amount of time or distance and a slightly uncomfortable or challenging pace. This is also relates to your lactate-threshold or LT (something else I am learning about). I also learned that there is a correct way to do this and perhaps I have not been doing it right.

From what I have read many runners in the beginner’s category often short change their tempo runs. This is not on purpose, but rather it’s because they don’t understand the concept behind a tempo run. You have to put some effort into it and maintain the effort for at least 20 minutes for general fitness and 6-8 miles for half marathoners. You may not even what to know what kind of distance you need to hold a tempo for full marathons.

Once you figure out where your fitness level is, it gets a little complicated. Thayer lots of sites to help you out, but it might be wise to find someone in your network of friends that is an experienced runner to help you out.

My Weekend Up-date

So the weekend is over and it couldn’t end soon enough. I couldn’t control myself and went a little crazy by binge eating. Sunday night I not only eat half a red baron pizza, but I also ate about 20 pizza bites and some ice cream. It’s so strange; while it tasted good and was very filling I couldn’t really enjoy it. The whole time I just felt guilty and had this desire to go to bathroom and through it all up. Is that twisted or what? I am so scared that I am going to develop some strange eating disorder because I think like that all the time. If I eat something that is too far off my plan, I just want to vomit. I never do it, but I really want to.

Saturday morning I got up early went to the gym and worked out my calves and did several squats. I didn’t do any cardio or any real weight training because I had to clean the church and shovel snow. Today my calves are killing me. I hit the gym at about 5am today and rip out a 25 minute slam session on the Cybex ARC Cross Trainer. I burned 450 calories and it felt awesome. Tonight I am going the hit the gym again to do a little weight training and maybe some running. My counterpart and soon to be running buddy at church is already up to 6 miles at a time on the treadmill. I have still been keeping the miles low at about 3-3.5 miles at a time. I think I will make Wednesdays my long run nights and only focus on the run… no weight training or abdominal workouts.

I lost almost 4 pounds this week and am on track to reaching my goal of 180 before June. It would be totally awesome to get down to 175 by July 4th.

The Pain

I keep getting these pains in my legs when I run. It starts just below my knees and continues down my legs. I hurt in a weird achy kind of way, not like shin splints, I can’t describe it. I have been trying to run through the pain and last night it got a little easier. I tend to zone out to stay focused on achieving my time or distance. If this becomes too presentence I may have to go see a doctor again. The last time I went, it was rather disappointing. He told me that I need to work on my form and see a physical therapist. He said that my knee ach was not uncommon and could be corrected over time. I sure hope that is the case. I have several big runs that I want to participate in this year and don’t want to sit out.

On another note the sushi I made for dinner last night, totally awesome. I ate it again for lunch today and have just enough left over for lunch tomorrow or a snack tonight.