Not Very Smart

I LOVE to play racquetball. I've always had a knack for it. I picked it up very quickly. Even without focusing on it, I still play at a pretty high level (middle of the pack A player for those who know racquetball's divisions). That's not true of other athletic endeavors for me. I stink at tennis. I'm not a good golfer. I'm terrible at basketball. But racquetball has just come naturally for me.

Now, I'm more fit than ever (thanks to running), and that makes it even more fun because I'm able to track down so many would-be winners by my opponent. I'm able to smile and talk trash when my opponent needs extra seconds between points to rest. So, when I was invited to play racquetball after work yesterday, I just couldn't resist. It's just so much fun!!

Well, the one thing that I didn't want to happen, happened. Yep. I rolled my ankle. I was aggressively tracking down a ball, jumped to get a good angle on it, and landed on the side of my foot and fell to the floor. I felt a huge empty spot in my stomach. I could just imagine myself trying to beat 6 hours in the marathon on crutches! The good news is that the shot was a winner. :) The better news is I was able to finish the game and play two more games, so there will be no crutches. But as soon as it cooled down, it hurt.

Ugh. It's swollen, sore, and bruised. I'm resting and icing. I was able to go 2 of my scheduled 4 miles this morning. The pain is bearable, but I'm going to rest and ice and hope for the best. I'm going to give running another try on Friday to see how it goes. Leigh (my wife) and Mark are not happy with me right now. Sorry. It was dumb, I know. No more risky behavior before the marathon.

Oh yeah, the boring stuff. Today's exercise... 2 road miles 8:00, 7:35 + weights.

• 10,10,9,6,3 chin ups
• 3 x 10 bent dumbbell rows with 55 lb. dumbbell
• 3 x 10 upright rows with 85 lb. barbell
• 3 x 30 back hyperextensions
• 3 x 10 weighted oblique twists
• 3 x 15 side bends with 55 lb. dumbbell
  

Hills Are Fun!

Today I planned for 10 miles with 6:00 total uphill time. The uphill time was one long run and 4 short runs up Thomas Drive. The actual total today was just over 9 miles.

I met Matt and we drove over to Hughes Road to run out to Old Madison Pike and back. Then we went across Hughes to Thomas Drive. We ran those 5 miles at about an 8:00 pace. I forgot my watch, so I'm guessing the pace. But it was 5 miles in roughly 40 minutes. Luckily Matt's brain was working a little better than mine, so he had a stopwatch to time our hills. During those 5 miles, we sounded like babies. Waaaa!! I don't want to run today. Waaaa!! It's cold. Waaaa!! It hurts. Waaaa!! I didn't sleep enough last night. Waaa!! Waaaa!! Waaaaa!!

Then, we did the first hill sprint. Wow! It was amazing how both of our moods changed! It was just FUN!! Each of the 4 short ones were fun, too!

On the last hill, Matt decided to make it a race! He's much faster than me on short flat distances, but on the hills, I can take him. At the beginning of the hill, it's a little flatter and he opened up a lead. As the grade increased, I caught and passed him. I thought I had overcome, but then I remembered that it flattens just a little near the top. I was giving it all I had, but so was he!! He took me by about a half step at the end. That was a RUSH!! Without his push, I probably would have turned in a 1:05 on that last hill and been satisfied. Instead, I broke 1:00 and was dissatisfied because he finished ahead of me!

1. 1:56 (I think)
   
2. 1:00 (almost...)
3. 0:59 (WOOT!!! I finally broke the 1:00 barrier!)
4. 1:03
5. 0:57 (thanks for the push, Matt!!)

Then, since I'm taking a vacation day today, I went to the gym and did a chest+abs workout.

• 3 x 12 dumbbell presses with 55 lb. dumbbells
• 3 x 12 military presses with 30 lb. dumbbells
• 3 x 10 unassisted dips
• 3 x 20 leg raises (I'm glad these are getting easier. 2 x 20 used to be impossible)
• 3 x 15 decline sit ups

Easy 4 + Easy Weights

I did the dreadmill today because I wanted to do weights, too. It was just easier and more time efficient to hit the dreadmill. Did the first mile in 9, second in 8:34, third in 6:40 and fourth in 6:30, then walked 0.25. How do my legs feel better after running than they did before? Well, they do.

• Unassisted chin-ups, 14, 8, 6. I was really pleased with the first set and disappointed with the others.
• 3 x 10 upright rows with 75lb. barbell
• 3 x 30 back extensions with 25lb plate.
• 3 x 10 oblique twists
  

I'm looking forward to hills tomorrow and turkey Thursday. :)

Weights / Rest / Lots of eating

Today was scheduled rest day before tomorrow's attempt at 22 miles. I did go to the gym and lift some weights.

• 3 x 12 bench presses with 55 lb. dumbbells
• 3 x 12 military press with 30 lb. dumbbells
• 3 x 10 unassisted dips
• 3 x 20 leg raises on the situp bench
• 3 x 40 Swiss ball crunches
• 2 x 10 decline situps
• 2 x 12 weighted crunches

I thrashed my abs this morning. I can tell that they'll be sore tomorrow.

I was 164 lbs. after breakfast this morning, so I ate like a pig today. I had Thanksgiving lunch at work, then a nice dinner with my wife this evening. I'll probably be all the way back up to 238 lbs. tomorrow! Maybe the 20 - 22 miles will burn some of it off!

Off / weights

One quick thing to begin... I can't leave my buddy Matt hanging. When I invited him to run Saturday, he turned me down because he had already run 20 miles. So, I'm gonna let him off the hook for that!

No running today, but I did do some light weight lifting. A guy at the gym was particularly talkative today so I wasn't able to focus on my workout like I wanted to.

• About 10 minutes of racquetball drills to warmup
• 3 x 10 chin-ups, actually 12, 10, 10. Pleasantly surprised.
• 3 x 30 back extensions with 25 lb. plate.
• 3 x 10 bent dumbbell rows with 55 lbs.
• 3 x 15 side bends with 55 lb. dumbbell
  

Easy + Weights

The schedule called for a 10k race. I did 6-ish easy miles instead. It wasn't quite as cold today, but still chilly. Then, it was off to the gym to do some weights before work. I'm trying to do better with the weight training. I should do no less than 2 days per week.

• 5.8 miles in 45:28, about 7:50 pace
• 10, 8, 8 unassisted chin-ups
• 3 x 15 bent rows, 100 lb. barbell
• 3 x 15 upright rows, 65 lb. barbell
• 3 x 25 back hyperextensions
• 3 x 15 side bends (for obliques)
• 3 x 15 oblique twists

And of course, some walking around the neighborhood with the kids Trick or Treating! Happy Halloween!

Weights

Today was just an ordinary day off from running. I did weights this morning at the gym. I mixed it up a little bit and did barbells instead of dumbbells today. That's probably not good because of my lack of symmetry, but I just felt the need to mix it up a bit. It also helps me to realize how weak my upper body is! I need to work on that sometime, probably after the marathon.

• 3 x 15 bench press with 115 lbs.
  
• 3 x 15 military press with 75 lbs.
• 10, 8, 8 unassisted dips
• 2 x 20 leg raises
• 3 x 50 Swiss ball crunches
• 3 x 25 weighted crunches

Easy 4

Today was scheduled for 4 miles. I did that on a treadmill in 31 minutes, which is probably too fast for an easy run. On treadmills, though, I catch myself speeding up so that it will be over sooner. I hate treadmills. Dreadmills. The iPod doesn't help. The TV doesn't help. I hate them. 4 miles is my treadmill limit, but I may need to see about lowering that. Did I mention that I hate treadmills? I would have run outside, but I wanted to weight train today, too.

After the dreadmill and stretches, I did some weights. My upper body is weakening with this whole marathon training thing. I must improve the frequency and intensity of my weight training.

• 3 x 12 dumbbell presses, 55lbs.
• 3 x 12 military dumbbell presses, 30lbs.
• 3 x 8 dips (struggled to complete because I'm getting so weak)
• 100 Swiss ball crunches (2 x 50)
• 40 leg raises (2 x 20)
• 30 weighted crunches (3 x 10)

Another Easy Day

Rush to the post office and mail in your Duck and Run entry form!!!! Today's the last day for discounted registration.

I'm looking forward to tomorrow's long run. 12 miles! I hope to knock that out at around 7:35 per mile. We'll see.

Today was just a day at the gym.

• 10 minutes of jump rope
• 15 minutes of racquetball (drills and a quick game)
• 3 sets of 15 dumbbell presses (55lbs.)
• 3 sets of 15 bent dumbbell rows (55lbs.)
• 3 sets of 15 dumbbell military presses (30lbs.)
• 3 sets of 15 upright dumbbell rows (30lbs.)
• 3 sets of 12 unassisted dips
• 3 sets (6, 6, 10) unassisted overhand pull-ups
• 180 Swiss ball crunches (60, 20, 100)
  

I just couldn't knock out those pull-ups today. Am I weaker or fatter or both? I still struggle to keep my left arm involved in pull-ups. I've got to find something to strengthen that left side.

Hangin In There

Well, today's workout was completely uninspired. I was disappointed that I couldn't run and I didn't give my workout 100%. So, Doug, I brushed my teeth, but I'm not sure I used toothpaste. :)

I tried a light jog for about 40 yards, and it would have been possible to jog a little today, but I didn't because there was some pain. I figured a run today would make it worse. I'll probably take tomorrow off, too. Then I'll see how I feel on Saturday for an 11 miler.

Today's workout:

• 150 crunches on the Swiss ball (1 set of 40, 1 set of 50, and 1 set of 60)
  
• 3 sets of 15 dumbbell presses with 55 lb. dumbbells
• 3 sets of 15 leg raises on the ab bench (wanted 3x20, but didn't have it in me)
• 3 sets of 12 dips
• 3 sets of 12 military press with 30 lb. dumbbells
• 3 sets of 15 weighted crunches
  

Races tomorrow!

I'm updating early today. I hope this is the last unplanned day off from running in my training. I'm aiming for 7:00 pace in both races tomorrow. That's probably optimistic, but I'm trying to become an optimist!

The scale was very unkind this morning. Up 5lbs this week???? One of my training buddies would just say, "chubs." Well, I'm not where I want to be, but I'm better than I was!

Today was an upper body workout. I don't see how this will help my marathon training, but it can't hurt and it may keep my upper body from shriveling to nothing. I'll probably back off to two resistance days a week during most of the training.

• 3 sets of 15 dumbbell bench presses, 55 lb dumbbells.
• 3 sets of 15 leg raises on the ab bench (Actually, it was 18, 15, and 16. I really wanted to do 3x20, but I just couldn't squeeze out those last few reps. Ugh, those are hard.)
• 3 sets of dips (12, 10, and 12)
• 3 sets of 25 inclined ab crunches
• 3 sets of 12 military dumbbell presses, 35 lb dumbbells.
  
• 100 ab crunches on the Swiss ball

As I left the gym this morning, one of my buddies there said a small thing that was pretty encouraging. He said, "See you next week." He expects me to be there next week! He will be. We don't workout together or anything (He's WAY stronger than me!); we just chat between sets. But he's already made his decision to work out next week, and he expects that I have, too. That's the key. You don't decide daily to workout. The decision must already be made before the alarm chimes at dark:30 AM. You make the decision once and then just behave according to the decision you've made.

Missed a Tempo workout

The schedule for today called for...

• 2 miles at 7:25 pace (Goal Pace, unrealistic, I know, but I'm aiming high)
  
• 2-3 miles 7:03 pace (Tempo Pace)
  
• 2 miles at 7:25 pace (Goal Pace)
  

Instead, because of my knee... I did no cardio. Slacker, I know. Today's workout was...

• Racquetball drills to warm up (no footwork drills, just strokes)
• 3 sets of overhand grip pull-ups. 12, then 10 and 10. I wish I could do 3 sets of 12 or 15.
• 3 sets of 15 bent dumbbell rows (50 lb dumbbell)
• 3 sets of 10 upright dumbbell rows (25 lb dumbbell)
  
• 3 sets of 25 back extensions
• 3 sets of 15 oblique twists using the pulley
• 3 sets of 15 weighted side bends (50 lb dumbbell)

I should have done cardio, I know. I just ran out of time, and gave the back workout priority. I'll go at the bike tomorrow. I really needed a back workout because it's been about two weeks since I did one. I don't want my upper body to shrivel up while marathon training. My arms are already scrawny enough now!

I need to figure something else out for the pull-ups, though. I already have a symmetry problem and those are exacerbating it. While my right arm doesn't look like Rafael Nadal's left arm, the difference between my right and left may be more pronounced than the difference between his left and right. I need to work my lat and biceps without allowing my right arm to cheat and do more of the work. Suggestions anyone??

Day 3

No running today. I'm resting, stretching, icing my knee, and taking NSAID's.

Today's workout was supposed to be 4 miles and 4 x 100 m strides.

Instead, I did 30 minutes on an elliptical and weights. (elliptical != running)

• 3 sets of 16 walking lunges with 2 x 35 lb dumbells
• 3 sets of 15 squats with 205 lb barbell
• 3 sets of 15 leg extensions #9 plate.
  
• 3 sets 20 leg raises on the ab board (I hate these, so they must be good for me.)
• 3 sets of 25 weighted crunches

Then, this afternoon, I played a match of tennis. I know, tennis is horrible cross training for distance running because of the sudden start-stops and the hard surface. But I committed to this league back in the spring and I need to finish up and honor my commitment. I did take it easy, and there was no pain in my knee at all. Besides, I LOVE racquet sports, especially racquetball. I'm not ready to give up racquetball just yet, but I will when my mileage increases to 18 on the long run and near 50 total for the week.

Hopefully I didn't lose any conditioning today.