Random Thoughts on an Off Day

Today is a scheduled off day. So, I thought I'd ramble a bit today.

Some have asked why I do this and what on earth do I write about. Well, my first post explains my reason for blogging. I was always the fat kid in elementary and Jr. high. Then, I've been fat since starting "desk jobs." I'm just hoping to show that an overweight kid or adult can stop being overweight and run a marathon. By the way, here's how.

I don't get to have a running partner every day, but I know that I have some daily readers (believe it or not!). So, if I slack off, I have to answer to all 3 of my readers (4 including my wife). So, just writing the boring details of my training helps me and keeps me somewhat accountable.

Also, it has helped others. I've had a few people tell me that they've been inspired by reading this and seeing my progress. That's what I was hoping for. I know a few people who have never run a race and are planning to do a 5k this year. Some most likely wouldn't have if not for this blog! Several are targeting the Rudolph Run 5k on Dec. 20 which benefits the Blount Hospitality House (a GREAT cause). I won't be running it because it's just one week after the Rocket City Marathon, but I will be there cheering them on!

And just one more reason for this.... I never want these pants to fit again.

One more thing...

You may notice that my first sub 7:40 mile was mile 3 today. Maybe you didn't notice that. Anyway, I was running north on Beaty St., finishing up the Duck and Run course before I headed off to the track. I saw a group of people out walking their dogs and visiting. I'm glad the Cocker Spaniel was on a leash! The dog put a little pep in my step to get me sub 7:40. :)

I tried to recognize them, but they were bundled up pretty good for today's murky weather, and I was pretty focused on beating a 7:40 average pace today.

As I ran by, one of them lifted her arms and cheered me on, "Go! Go!" and said, "That's the guy who's training for a marathon!" Thanks for the encouragement! I wish I had been able to recognize you and be more cordial back. Anyway, accept this post as my greetings!

13 miler

Today's long run was scheduled to be a 13 miler. I was really disappointed in the run (1:39:44) until I looked at the splits and saw the strong finish. It was my first long run with my new Garmin 305. Wow! How do people train without these? Yeah, I really like it.

1. 8:03
2. 7:52
3. 7:39
4. 7:37
5. 7:41
6. 7:37
7. 7:54
8. 7:48
9. 7:47
10. 7:31
11. 7:58 (Really not indicative of the effort required. Uphill, through a gate, and I had to wait on traffic. This felt MUCH more like a 7:30 mile than an 8:00 mile)
    
12. 7:10
13. 7:01 (Yeah, baby!)

I must remember on race day to start slower than 8:00. I have to remember that, so I can finish strong.

Then, I played 5 games of racquetball, just to be sure I had enough exercise. :) Actually, it's because I really miss racquetball.

My weight was 163 this AM. I'm not focused on weight loss over the next two weeks, but if I toe the starting line nearer to 160, I think that will be a big advantage late in the race.

After Thanksgiving.

I really need to work off yesterday's casseroles and pie. I did feast. My approach to this time of year seems healthy and sustainable. I view it as a holiday. Enjoy the day, the family, and the food. (And boy did I enjoy it!) Don't worry about it. Let it be a day, not a month. Let it be a lapse, not a collapse. Then, go right back to a healthy lifestyle. That approach has worked for 2 years now. I don't think yesterday will undo all of my training.

Yesterday was a scheduled off day. Today, I did an EASY 7 miles. VERY EASY, between 8:40 and 9:00 pace. I just wanted to run. I really want to get after tomorrow's long run (13 miles) and finish it STRONG.

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. :)

Unfinished

Today's schedule called for hills. I didn't really want to drive to Madison and fight traffic in the rain, so I opted for speedwork instead. I'll do hills Wednesday, with better weather and less traffic. I was supposed to do 4 x 1 mile @ 6:42 and 2 x 800m @ 3:10.

I didn't come close. 3 miles with 2 minutes between each, 6:38, 6:40, 6:39.

I needed a partner this morning. I snoozed twice, and then spent 15 minutes doing nothing except trying to decide if I were actually going to run or not. If I had a partner, then I would neither have snoozed nor had the do or don't discussion with myself. And a partner hopefully would NOT have allowed me to quit after only 3 miles. Counting warmup and cooldown, today's mileage was about 7.25. I'll accept that as better than nothing. It's still slacking, though.

The lesson learned today... Running is a daily thing. Some days you feel better than others. Saturday's run didn't exempt me from today's run. Every day. Even if it's a rest or x-train day, every day stands alone.