Logan 26.2

wow, have i been slacking on posts!

2008-10-03T19:07:00.001-07:00

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

2008-09-17T09:43:00.000-07:00

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

2008-09-12T19:42:00.000-07:00

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?

2008-09-08T18:44:00.000-07:00

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

2008-08-17T19:29:00.000-07:00

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

2008-08-13T17:41:00.000-07:00

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

2008-08-10T16:45:00.001-07:00

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

8/7 and 8/9 work out

2008-08-09T19:36:00.000-07:00

Easy run, 4 miles at 8:49/mile, 1 mile at 8:06 per mile on 8/7

on 8/9, i ran the trail by my house, did not time it, ran 1.1 miles on a trail, medium effort

6 repeats (up/down) for 10 seconds on incline of hill (grass)

getting easier to do!

8-6-08

2008-08-06T13:12:00.000-07:00

XT--Lat pull down--5 sets of 5 at 150#

circuit of dumbell step-up, dumbell squat to press, dumbell row..3 set of 8 reps, 35# dumbells
3 sets of 10 leg lifts

2 mile run, easy at 10min/mile

Sunday workout

2008-08-04T12:15:00.000-07:00

Still was not feeling well on sunday
I ran 5 miles, walked another 1.6 miles

daily update

2008-08-01T14:39:00.000-07:00

not feeling really well today, got the miles but not the time
1 mile at 10min/mile
1 mile at 7:24
1 mile at 9:00
1.5 miles at 8:34
.5 mile at 7:24

updates (been slow to do this again)

2008-07-30T17:47:00.000-07:00

I have been training, just not reporting too well!
7/24-Dist: 5mi, incWarm(10:30/mile); 2x1600@6:59w/800 jogs; Cool (10/mile)
I was worried about this workout as it initally seemed intimidating, but really i averaged this on my last 5k, just a little different when you "punch it in"---yes i am running on a treadmill right now
7/26-XT--Lat pull down--5 sets of 5 at 140 (3),150(2) circuit of dumbell step-up, dumbell squat to press, dumbell row..3 set of 8 reps, 35# dumbells 10 minutes on the bike
7/29-missed my long run on sunday, this was a partial make up--.5 miles at 9:13, 5 miles at 8:41
7/30-lat pull down, 4 sets at 140#, dips 2 sets of 6, leg raises 2 sets of 20 bicycle, 9miles on stationary bike, mid range tension setting, hill work-out at 120RPM average

Having and end result has really helped me, i struggle with hitting some of the dates/workouts with my travel schedule by i am making sure i get the mileage in. I need to run more outside and should get a good timer/gps etc watch to help ensure my times are right.

i think i should not worry as much about my final time in this first marathon, but like many i am a bit obsessed with time and wanting to already improve something that i have not even done. I think as i move up in mileage i may not worry as much about my times as much as getting in the distance.

DIET DIET DIET, working on that, still a struggle, weith at of 7/27 was 197, have not weighed this week.

workout report

2008-07-23T10:37:00.001-07:00

been missing my updates lately!
7/15--rode bike for 6.5 miles, averaging around 102RPM 3 sets of 10 leg lifts
7/20--Long run, .5 miles at 9:00/mile, 6 miles at 8:51/mile
7/21--rest
7/22--XT--Lat pull down--5 sets of 5 at 120,130,130,140,150# circuit of dumbell step-up, dumbell squat to press, dumbell row..3 set of 8 reps, 35# dumbells

Music...and other questions for the public

2008-07-14T20:22:00.000-07:00

i am at a crossroads of sorts with listening to music during running. The marathon i am training for does not allow them (as i am learning most don't now). This was something that i did not consider, and i have over the last few years listened to music while i lift or run. I plan on listening during cross training or when i am in the gym, but will have to ease myself away from it on my outside and long runs. What do you....anyone that might read this...what do you think about for 8, 10, 20 miles? concentrate on the road? help on this!

How many of you plan races in your training? for a marathon how many do you do? any preference? I have a 10K Run for a Child in Rogers, AR that is convenient and at the mid point of my training that fits with an otherwise easy run week, it seems that might be ok if I juggle some of the runs that week.

First official day of training

2008-07-14T20:13:00.000-07:00

I have reviewed a ton of training plans, and i guess there is not silver bullet other than to say that whatever feels best and fits with your lifestyle should be the one to use. I reviewed several off of runnersworld.com under the smartcoach. It gives you the options of putting in times for recent runs, how hard you want to train and for how long. The one i choose was a bit different than many as it only recommends you running 2 days a week, with the other 5 being rest or cross training days. First week is 11 total miles, and takes the stair step up then down, then up again approach.

Cross training for me is going to be easy runs, stationary bike, and possibly swimming with plenty of weights. I have found some great workouts from Mens Health for core and strength training to make sure i am giving equal time to all muscle groups.

Most things i have seen recommend training with someone. that is tough for me as i have almost always run on my own. I have run with several of my friends in workouts and in races, but i "got the bug" more than most of them and in most cases have gotten faster than them, which has seemed to make them less open to run with me. That and life tends to get in the way. Many of my friends are now having kids, and I completely understand (as you see the picks below) how that can change you time allotment in your life. Anyway, i want to do this training on my own, and know that it will be a tough road, especially in those last 5 or 6 miles of the marathon when you have the virtual wall rear its ugly head. I hope this blog will serve as my venting place, and if a few people read it and respond to give advice, great!

Ran 2.5 miles at 9:13 pace (this is a XT day) Dumbell squat to press, 2 sets of 10 with 35#, leg lifts 2 sets of 12

nothing new

2008-07-11T11:26:00.000-07:00

Ran my local trail...if you don't use mapmyrun.com, you should! very useful and fairly accurate if you don't have a gps on your wrist. I ran the dam then then part of the trail again today. did not go through the speed hill work, just a couple trips up the side of the dam at the end of the run. total distance was only 2.5 miles.

Joe Myers Memorial 5K Run/Walk

2008-07-05T06:09:00.000-07:00

Ran a 5k yesterday, ran a 21:30, 10 seconds off a personal best. Fairly flat course, finished 11th overall. Felt pretty good, just a little sore today from the pavement.

running for 7-03-08

2008-07-05T06:07:00.000-07:00

Ran about 2.4 miles, just knocking some rust off part flat and part hill run on asphalt.

Trail Grit 2

2008-06-29T20:52:00.000-07:00

ok, so we are now in ohio, and i did not get all the grit out. my knee resembles hamburger meat at this point, and is still pretty tender. Used a spray bottle of surgical water or some deal that got some more of the stuff out. wrapped up and good to go. No exercise today, just drove 350 miles. Looks like some manual labor tomorrow, (will have to count as cross training) and may run on tuesday. Have a fircraker 5k to run on friday to keep somewhat fresh for.

daily report june 28

2008-06-28T20:23:00.000-07:00

2.5 miles, 10 second hill repeats 3 sets of 2

no deal breakers on food today

Trail Grit

2008-06-28T19:35:00.000-07:00

Ok, so i am counting my official training as July 5, but i am trying to get in every little bit i can to help me through. We left today on a 2 day driving trip with our triplet 3 year olds and my older son headed for Ohio. I thought i would get a quick run in first thing this morning, and headed out around 6:30 for a trail that is close to my house. It is one that i can run on a dam for a local lake, then head down the back side of it to run a trail and then hit some hill repeats to finish it off.

I was well on my way, and was crossing a wooden bridge that, along with everything else was wait from the rain last night.......now you see where the title is coming into play...i have a sharp turn coming off the bridge, and lost my footing and went knee and elbow first to the rocks....

"Does a runner make noise in the woods when he falls on rocks?" Hell yes he does! Anyway, i didn't want to look and limped back into my run....glanced a couple of time and say the blood running down my leg....great....by the end of the run, i needed a red sox hat for my performance and red sock from the blood.....

didn't have time to go to the doctor, had to pack the car and get on the road....i do believe and my wife agrees that a few stiches would have been appropriate.....i kept finding some "trail grit" today, and i finally just used the shower spray to blow it all out of there. That was not the most comfortable way to do that. I am welcome to alternative methods if anyone out there has some good stories. I have modified butterfly band-aids now, so we will see how it goes...hope this is not a sign!

first post, first blog

2008-06-23T06:51:00.000-07:00

So here it goes. I have been running for about 6 years now, and have, for racing, usually stuck to the 5k distance. In training i have run longer distances, up to 10 miles, but it is a different ballgame during the real thing.

This blog is intendeed to keep me honest on my training and my diet (harder of the two). Since i have been running, i have mainly fell into that "Clydesdale" category of runners.

I am running the first annual Bass Pro Shops Marahon and Maynard Cohick Half Marathon in Springfield, MO. http://basspro.com/fitness Why you may ask? It is close to home and a relatively flat course. It fit will with a training schedule (officially starts on July 5th). I am going with a 16 week program officially, but have been running and lifting consistenly over the last few months.

I ran a local 5k on Saturday, and clocked a 22:12 (3rd in the 35-39 age group).