wow, have i been slacking on posts!

Ok, so i have been training,just not telling anyone about it. I continue to believe in the mantra of flexibility. I got my miles in this week, but not how i was supposed to. I did not get my long run in last sunday, no excuses really, Krista was out of town and I had the boys. tough to get 2 hours under those conditions.

On tuesday, i ran 6.4 miles (my track is a "U" shape that is 1.6 miles one way...hence the strange distance), On wednesday, i rand 9.6 miles, and today i ran 7 miles. I have not been keeping time while on most of my longer runs, but my consistent pace continues to be around 8:30 to 8:45/mile.

My P.F. has gone away, i guess from the continued training and stretching. My toenails are taking a beating now, and i have started having the blackening of a couple of them. Everything i have read says it is almost inevitable when you start running the distances. They have not started hurting yet so i have not paid much attention to it.

I am 1 month away from the race, and have had the mixed feelings on whether i can run this distance. I am feeling more confident as I run the distances, and have been trying to figure out more of the fueling strategy before and during the race.

that is all for tonight.

update

ok, so i am going to go to the gym a little later, but i wanted to send an update on this weekends run.
i ran 12 miles on Sunday morning, prior to going to see the Chiefs embarras themselves in a game that saw RunDMc take control! Go Darren!

this was a new personal distance record for me, and all in the training plan. I ran it in 1 hour and 46 minutes.

L

Finished my workout, went pretty well. similar to past weights
5 sets of 3 at 160# on lat pulldown, underhand grip
3 sets of 10 leg lifts
3 sets of 24 bicycle crunches

4 circuits of of dumbell step-up (10 each side), dumbell squat to press (10), dumbell row (10) 30# dumbells

daily total

Well this has been a long week, as i has stated before, i left my job this week. I have also contracted a cold from the boys. i really did not feel like running this week, but know i need to continue to. I was supposed to have a straightforward tempo run on thursday.....warm 5miles at 7:23 and cool....i got the mileage, but not exactly the time...
1 mile at 10:00/mile
2 miles at 7:24/mile
1 mile at 10:00/mile
3 miles at 8:00/mile

Felt good after the run, and was glad i did it. I have not trained on weights in a couple weeks...in lieu of this have have moved 15yds of Dirt (a large dumptruck full) and 5 yrds of rocks. This was all on my own, with a shovel, rake and wheelbarrow....needless to say that was my upper body and midsection workouts lately.

I have one toe that is starting to give me problems, it blisters (and now is a callous) and has pushed on my toenail to where i think it is going to probably fall off...i heard this might happen..not sure what can be done though...

Peace out homies...
L

has it really been that long?

Ok, so i have been falling down on my posts. This was supposed to be an exercise for me to check myself and make sure that i was training. I have been training, although not exactly according to plan. I have hit my mileage, but not in the prescribed fashion.

I ran my first 10K on 9/1, and the "official" time was 47:12....i swear i saw the clock at 45:45, but either time is far beyond what i anticipated. My split at 3.1 was 22:51. I was pleased with the time, especially being my first go at it. I was hoping under 55 minutes.

On a side note, i quit my job last week, and today was my last day that they expected me to be in the office. yet another transition in my life. This was a strange experience, as i was not given many options coming out of a bad year. Not many of us made our numbers, but i guess b/c i was paid more, i was the one that needed to leave. ok, enough of that. time to keep on training!

daily update

Ran 9 miles today, furthest I have ever run outside (have done more on treadmill) Felt good, finished at around 8:50/mile pace, ran at 6:30 in the morning, it was 60 degrees. Heal pain is bad this evening.

daily update

XT--underhand grip Lat pull down--6 sets of 3 at 160#

circuit of dumbell step-up, dumbell squat to press, dumbell row..4 set of 10 reps, 35# dumbells

3 sets of 10 leg lifts

3 sets of bicycle crunch to 30



2 mile run, easy at 10min/mile



this was week four for this work out, where it changes to the 6X3 and 4X10....certainly made a difference, it was a struggle to complete the last round.



Weighed 195 today

b-fast was a juiced apple, grapefruit and peach together

mid day snack (before w/out) , and a turkey and pb wrap on ww wrap



lunch waswas a carrot1/4 cup of pistachios

daily update

5.5 miles at 8:49/mile pace
.6 miles at 7:24/mile pace

felt good, little twinge in the knee, same plantar F in right foot.

Feeling much stronger, was happy to be able to still run the last .6 faster. I added a little bit of mileage in this week to mak