Week Three review.

It's been a hectic week and my running suffered a bit.  I was only able to get 3 workouts in this week instead of my recent 4.

-Thursday I had an easy 6 on the schedule 48:30.
-Friday was a 4 mile progression run with a 1 mile warmup and 1 mile cool down, I knocked out the 4 mile progression in 30:58.  (Started at 8:00 miles, very happy with this run).
-Saturday I was going to do 5 easy, but my legs were just feeling heavy and tired, so I opted to rest them.
-Sunday I did an "easy" 8 in 65:23.  At mile seven I was feeling whooped really had to dig deep to finish this one I did, and I am happy I did.

Now I am off to watch the Pittsburgh Penguins hopefully shellac the Washington Capitals and then catch the SuperBowl this afternoon.

Happy Running, Thanks for reading.

Transformational Treadmill Run

Saturday's training block brought me to the transformational treadmill run.  That's just a fancy name for a run I did on the treadmill while watching Transformers Dark of the Moon.  Really all it entailed was running 8 miles on the treadmill because it was too cold to be outside running.

Transformational treadmill run 8 miles 63:50.  (barely sub 8:00mi pace..I'll take it!)

Bored out of my mind on this one, but happy with the result.

Progression Treadmill Run.

Thursday was my first Progression Treadmill Run ( I like to think of them as negative splits runs ).

I had 6 miles scheduled for today, here is how they broke down.

Mile 0-1 warmup (7.0mph)
Mile 1-2 Steady (7.4mph)
Mile 2-2.5 (7.5mph) -8:00 mile pace
Mile 2.5-3 (7.6mph)
Mile 3-3.5 (7.7mph)
Mile 3.5-4 (7.8mph)
Mile 4-4.5 (7.9mph)
Mile 4.5-5 (8.0mph)
Mile 5-5.5 (8.1mph)
Mile 5.5-6 (8.2mph)--10k pace (if we are estimating numbers)
I got really bored by about mile 5, so at 5.75mile I bumped the speed up to 8.5, and at 5.9 miles I bumped it up again to 9mph and sprinted to the finish.
Total time 47:17

Not a shabby run at all, felt strong the whole time.  Lungs felt good.  Was able to squeeze the whole workout in while Noah napped.  Got out of the shower only to hear the prince himself summoning me to his room.  DA! DA! DAAAAA!!!!

We spent the rest of the day laughing, chasing, and playing trucks.  I would say that is about the perfect day.

Have a great weekend all!

Be Safe! Get out and Run!!

Week 2 training update.

This update isn't terribly exciting, I have been keeping up with my runs but at a much slower pace.  Noah and I have been stricken with this wonderful bronchitis/coughing/chest thing going around.  So my lungs are a little sluggish getting oxygen to the rest of my body.  I have been pounding fluids, zinc, and getting plenty of sleep, thank you Nyquil.  Now if only I could get them to sponsor me for a commercial like Drew Brees has.

Noah has been relatively unaffected by the virus in our house.  He is still as fun as ever, albeit a little stuffier and a little sleepier.

Since this update is boring...here is some added cuteness to make up for it.

Thanks for reading!

Training day 3.

Technically according to my program today is supposed to be an off day, a day of rest as they say.  But that doesn't play nice with my work schedule this week.  I was supposed to have 8 miles scheduled for Saturday this week but I am also scheduled to work for 12 hours.  It's hard enough for me to run 3 or 4 miles on days like that let alone 8.  By process of elimination Wednesday became long run day.

My original plan was to run outside, but overnight we received a light dusting of snow, ice, rain and sleet.  So it it a bit treacherous on the side roads and sidewalks today.  I was relegated to pounding out those miles on the treadmill.  Lucky for my I have been stockpiling shows on the DVR that the wife doesn't also enjoy so I had some viewing to catch up on.

8 relatively uneventful pain free miles.  1:03:30.  This was supposed to be an easy run (same as yesterday...it should feel "easy"), I set the treadmill at 8:00 miles and started running.  Around mile 5 or 6 I started to get really bored by mile 7 I felt like I was just slogging along.  I decided to try to pick up the pace and finish a bit faster so I bumped the treadmill down to 7:30 miles and finished strong.

I was sweating like a champ, feeling really good, and am definitely over my weekly average miles now.  One more run this week then I will be resting a few days this week and recovering.

Happy Running

Training Day 2.

Training day 2 has arrived.  This program is definitely putting me out of my comfort zone of 12 to 15 miles a week.  That is by no means a bad thing, my running needed direction and I needed some spice added to my workouts to keep them from being redundant.

On tap for today was an easy 5 miles.  A definition for easy 5 miles would be a run that you can comfortably maintain pace while carrying a brief conversation with a running partner.  Seeing as my run would take place on the treadmill while Noah napped today means that the only person I would be talking to would be myself.  (as long as I don't answer myself it means I am not crazy right?).

The run went very smoothly, I set the treadmill at an 8 minute mile to start.  After about 3/4 of a mile I felt like I could comfortable go faster without really straining so I bumped it up to a 7:45 mile.  That felt great for a while and I finished strong by bumping down again for the last mile to closer to a 7:20ish mile.

Final distance 5.01 time:  38:51.

Time to refuel

Plainville Sodium Free Turkey on whole wheat toast, with american cheese, spinach, spicy mustard and a dash or three of spicy pepper sauce.  Took the edge off my hunger but I am going to need something more...I just cooked over 700 calories on that run.  Going to go grab some blueberries and rasberries and maybe an apple.

Get out and run!

Ron

Why do I run...

Another why do I run segment...why, well, because I am lacking in creative original ideas for a new post I guess.

Why Do I Run?

1.  Because I never want to be 250lbs again.
2.  Because slow or fast it still feels good.
3.  Because Noah isn't getting any slower...
4.  Because I like being able to comfortably bend over and tie my shoes.
5.  Because my pants fit better than ever.
6.  Because I want to have abs again.
7.  Because sometimes I still like to eat like crap.
8.  Because there is no better stress reliever.
9.  Because runners love a good cliche.
10 Because I am my own biggest competitor.
11 Because nothing feels better than cool rain on hot skin in the summer.
12 Because I want to be faster.
13 Because I never want to be out of breath walking up steps again.
14 Because my health depends on it.
15 Because endorphins are a poweful drug.
16 Because I want to be the best example for my child, so he doesn't become an overweight statistic.
17 Because you can never have enough running shoes.
18 Because that breathing you hear is stress disappearing.
19 Because at 6am you have the world to yourself.
20 Because its an excuse to not cut the grass.
21 Because I like nachos too much.
22 Because I want to be better than I was yesterday
23 Because I like to make lists about running to bore you.
24 Because I still can..
20 Because I want to be able to outrun the Zombies...because I only have to be faster than you :)

So why do you run?

Running Reality Check.

Let's face the facts, most of us weekend warriors and fun runners are never going to break into the Olympics.  We will never win any major races and we will never compete against the worlds best.  None of those stark reminders will ever stop us from running.  I don't run because I want to win races (maybe when I was 18...now not so much), I run because I can, because I love it.  There is something incredibly liberating and uplifting about putting feet to pavement.  There is something inherently primal about running freely with nowhere to go and nowhere to be.  The sound of your breath, the pumping of your heart, and the sweat dripping from your nose.

As a kid I remember just running, it didn't matter what shoes you had on, what clothes you were wearing we just ran because we could.  We ran while we played, hustling through the brush in the woods playing war.  Chasing each other for hours during a game of tag or capture the flag.  We didn't do it to keep in shape, we did it because it was better than getting caught and becoming "it."  One of the things I am realizing in my "old age" of 33 is that I am not going to be winning any races any time soon.  Maybe if I keep this up long enough and run into my senior years I will be able to win some geezer classes at local 5k's...then again all those faster people from younger days will probably still be able to outrun me then too.

This whole blog/thought process came about the other day when I was getting ready to run...yeah getting ready is what I have sunk to.  It's becoming a process just to get out the door and do something I love.   Shorts, tech shirt, socks, shoes, ipod, sunglasses, and a garmin watch.  Walk out the door, music on check, watch turned on check, searching for satellites...searching...searching...searching.  I walk/jog aimlessly up and down the street waiting for the signal.  The music is sporadic sometimes I love the song sometimes I feel like I skip 4 or 5 in a row because I am just not "feeling" that song today.   When all the stars align and the satellites talk to the watch and the ipod plays my favorite songs I do get a little caught up in the run...but most days I find myself getting home and obsessing about times or splits.  What can I do to get faster or run longer or lose more weight.  Why can't I just turn off the competitive side of my brain and just run?  Well?  Why can't I...

I've decided that I need some mindless stat free, music free, satellite free, gear free runs.  I need to incorporate  runs into my schedule that are just that, Runs...and nothing else.  I just need shoes, socks, shorts, and a tee.  Walk out the door and just run, when my breathing and pace dictate it speed up, when they don't slow down.  Take time to pause and watch nature around me, take in the sights, sounds and smells of the run.  Enjoy the simple pleasure of noticing the sweat, hypnotizing myself with the rhythmic sounds of my breath.  Getting lost in the gentle patter of my shoes on the pavement, forget the watch, forget the time, sing my own song and just run.

Sure the timed runs at times are important especially if you are training for a race or have a goal that you want to achieve...but some days it just needs to be about the run and nothing else.  Because if I can't just get out and run because I love it, then why am I doing this at all?

Day 38, Official Streak End.

Today is the day, we have reached 38 consecutive days of running at least one mile.  Since the U.S. is so excited for us there will be fireworks shows all around the states supporting the runners world run streak....

Oh, wait, no.  Today is the 4th of July, those fireworks are celebrating the birth of this great country!

Today I chose to do a treadmill run because I had Noah while Christine was at spin class.  He went down for a nap around 9 a.m.  I ran for 4.7 miles this morning, was shooting for 5 miles but he started rousing in the crib and I didn't want to push my luck.

I hope everyone enjoys the holiday today be safe.

Happy Fourth of July!

Day 37. almost to the finish line.

Day 37, the finish line for the streak is 7/4/12.  Although I am not sad to see it go, part of me is wondering what streak I will start next (or when)...

I definitely need to find something that doesn't require me to get up everyday at 5:45am when I work 12 hour days.

Felt pretty good this morning, but was on a time crunch so the run ended quick.

Day 36. 2 days remain.

Day 35 of the Runner's World Run Streak.

Only 2 days of running remain until the Fourth of July!  Can honestly say that this has been an awesome experience but I will be glad when its over and I can take a rest day.  Mad props to any runner who sustains an above average running streak, physically it is very demanding.

Fitdad-MSBR Triathlon.

Fitdad-MSBR Triathlon.

No it's not what you think, there was no real race...there were no yellow jersey's, no finisher medals.  Today I spent my morning catching up with some friends from Texas.  I met up with Susan (of Momswimbikrun fame) and her husband George for a bike ride through the undulating hills of Mars/Valencia/Pine area.

We started at Pine Richland Highschool and rode one of George's favorite training routes around the area.  It was a hot but beautiful morning for a ride.  There were a great deal of other riders out on the roads as well.  It was nice to be in an area where road cycling is respected.  Cars gave us the (legally required) 4ft berth when passing us, no one honked, and we were able to focus on our ride.

I had a great time riding with them (13.8 miles..right Susan?) followed by 1.0 miles on the track at the high school to complete my run for the streak.

Afterwards we headed over to First watch in Cranberry for breakfast.  Christine and Noah drove up to meet us as well because the Tirch's have never met Noah.  Breakfast conversation was a nice way to catch up and share some fun stories about their time in Texas, I should have taken some pictures. (Facepalm).

So there you have it, the Fitdad-MSBR Triathlon (Bike, Run, EAT!!).

(As an aside note, I was unable to post my Saturday run online because we were at a wedding yesterday and I never had time.  Saturday's run was 3.8 miles on the treadmill).

Time to go watch the DVR of the Tour from this morning. (Stage one Liege to Seraing).

GO CANNONDALE LIQUIGAS!!

Also rooting for the rookie American on BMC Tejay Van Garderen

Muggy, sticky, icky, Day 33.

Day 33.  The streak continues.  Good thing it ends July 4th...don't know how much more the wife can take me getting up and dashing out the door at 5:45am.  I owe her a few mornings off to sleep in soon.

I feel old.

I have been working a bit since I got back from vacation, to the tune of 36 hours in 3 days.  Needless to say this morning my legs were a bit old and tired.  Standing for most of the day really sucks the energy out of me.

Today is the last day of the stretch and the 32nd day of the Run Streak.

Slowish.
1.07

Streaky Day 31.

Streak Day 31,

Legs still tired, still sore.  No one said this would be easy (then again this hasn't been terribly hard either).  I have noticed that even though I am not losing weight right now that my body is reshaping.  I feel like fat is moving around or muscle is replacing it.

I am getting faster and I think the streak has helped because many days I just go out and only push hard to get that mile in.  I am looking forward to taking one or two days off from running once the 4th of July gets here.  I think my knees will thank me.

I still have 10lbs left to go to get to my ultimate weight loss goal.  It's not easy, I am struggling with it some days.  Vacation slapped 3lbs back onto my frame in 7 days, but I am back down almost all of it already.

I need to find some 5k's I need to put all this training to use and get some swag and some finish times to set new goals to beat.

Day 31, still streaking 2.09 miles 16:39.  (I'm no Pre, but I feel so much faster than I was a year ago).

6am sweat equity...it's not pretty...but it works better than a cup of coffee to get you going.  Beautiful morning for a run, not many left like this till probably September, here comes the humidity.

Day 30...Still going.

Run Streak, day 30!  Only 8 days remain until the finish line!!

Today I ran on sore, tired legs.  I did a 5k in just under 24 minutes yesterday, then got home played with Noah for a bit and then when he went down for a nap I hopped on the bike trainer for 25 more minutes of fitness fun.  A kind of reverse brick workout.

Today was a slow and steady leg shakedown to get the lactic acid out, followed by some serious stretching.

1.16 miles

Homestretch!

Only a few days left in the streak!  The proposed ending date is July 4th!

Sunday: 2.0 miles on the treadmill on very tired legs.
Monday, woke up to cool temps, light spotty rain, and the perfect day for a cool morning run.

Get out there and do something today!

Day 17...still streaking!

Day 17, normally this would be an off day.  It was SHOCKINGLY brisk outside this morning, was not expecting that.  Who needs coffee when you have a mile run with a chilly breeze!

No need to push it today.

Have a great day all!

Streaky Day 16.

Very interesting run this morning.

Noah woke up around 5:30....this is beginning to become a habit, I have a feeling I just need to get used to being up everyday at 5am.  He started acting really sleepy by about 7am so we were sitting on the couch and I was rubbing his head and just snuggling on the couch and next thing I knew he was asleep.  So I spent a minute just enjoying the moment, it really is a beautiful thing having a child like this. Gently picked him up and off to the crib.

Quickly dashed back to the bedroom and changed into my running clothes and headed down to the treadmill.  Run started off like any other treadmill run, Top Gear (British version) on the telly and me jogging about about an 8:13 pace.  Just a small bit before 1.5 miles into the run (1.4 to be exact) I came to realization that I really had to wee.  (I know, I know too much info)...Not thinking I stopped the treadmill and disconnected the safety stop tag therefore erasing my time from the treadmill.  (DOH!-slaps forehead).  Did my thing, and dashed back onto the treadmill.  Figured I would shoot for another 1.6 to 2 miles.  Minimum in my mind for today was to run 3 miles.

With about .75 mile left till I hit the three mile mark Noah started fussing in his crib.  I knew that I was only a few minutes away from him summoning me to get him.  I would still at some point need a shower and the longer I was downstairs the less likely that was going to happen.  I decided to ramp up the speed as fast as I could for as long as I could hold it to see how close to three miles I could get.  Well my friends I shocked myself.  I set the treadmill at 9mph (6:40mile).  I was able to sustain that for the full 3/4 of a mile!  WHOA!  I felt AWESOME!!!  Granted unless I can duplicate this outside in the real world or in a 5k I am not completely satisfied with it, but I can still be excited right?

So now I have to get out on the roads and pound some pavement at that blistering speed and see if I can repeat this for at least a full mile or more!

Until that time, we are still streaking!!

To all those in the streak who are struggling to find motivation or desire to keep this up for another 22 days, read what Josh had to say today in the Streak Blog.  You can do this, it is 7 to 15 minutes of your day, even at your most tired, most sore, or most exhausted we can all find 15 minutes of our day to squeeze in a little exercise.  Get up 15 minutes earlier, run on your lunch break (sorry Trish you are excluded you have the family sweat gene like me...we would be a mess), run after work, skip the evening tv repeats, or run laps around your house.  Doesn't matter where you do it, how fast or slow you do it, as long as you get that mile in.  Happy running all!

Day 15 Run Streak Continues.

Another week begins, another day of streaking.
Nothing spectacular today .25mi jogging warm-up, followed by a run of 1.58mile at 12:01, then finished with a .25mi jogging cool-down.  Total distance 2.08 miles.

Coming soon, Noah's 10 month update (with pictures).  I need to get on writing this shoe review for the Brooks Ghost 5 as well...I Love these shoes.

Happy Running all!