Lousy Run

Had 4 miles on schedule this morning, got up and got on the treadmill at 5am, warmed up for 0.5miles and started the 4 miles but it was not happening. Got off the treadmill stretch and started again still wasn't happening, so decided to do incline walk and try later, was able to kick it up by mile 2.5.

Found out today that the Sport Health Center of the Cleveland Clinic does Biomechanical Analysis where they video tape you running on the treadmill and then do a play back and analysis your running form in hopes to prevent injury. It is only about $125 which seems like a good deal.

Speed Interval Circuits

Took yesterday as a rest day after realizing tha my last one was on 1/1/08 and life also got in the way.

Today
Modified group speed workout from yesterday

Warmup 0.5 miles
400meters/400 meters recovery x2 goal: 2.08 mins 2.10/2.10
Wall Sit 2 mins
Squat 2 mins 57 reps
800 meters/400 meters recovery x2 goal: 4.24 mins 4.10/4.34
Crunches 3 mins 94 reps
Plank+ side 3 mins on each
1200 meters/400 meters recovery x2 goal 8.53 mins 9.0/8.45
Push up 1 min 28 reps
Spiderman 1 min 38 total
400meters/400 meters recovery goal: 2.08 mins 2.12
Stretch

3 miles + AOS Elevation

I spent a lot of time yesterday icing and putting a warming strip on my ankle, I also dug out the foot bath massage, infra red thingy that I have had for years and hardly use and babied my feet with it, so today I was rewarded with a healthier happier ankle/feet.
On schedule was 3 miles so I did a run/walk on the treadmill, alternating 200meters at 4mph and 6mph then I did 1 circuit of AOS Elevation kettle bell workout.

Round 1 : Sumo Deadlift - 10 reps 44#KB
2 hand Swing - 10 reps 35# KB

Round 2: Get ups - 5 per side-15#
Russiam Twist-15#

Round 3: Clean to Press-24# Ladder 1, 2, 3 per side
High Pull then Snatch 24# Ladder 1,2,3 per side

Thorough Stretch and foam roll.

TJMAXX Find

Found this Everlast Kettle Bell at TJMaxx for $19.99 each, came with a DVD made by Sara Kooperman of SCW, she calls them kettle weight and the package also says Kettle weight which drove me crazy. This were in the men section, a steal for the price.

Day After

I have this orchid currently blooming.

I woke up this morning a little bit sore in the knees and my left ankle still hurt, need to see a doctor for that this week but all in all I was fine. Did 3 workouts from the Runner Core program, Recovery, Fix hips and Knees and Core Blast. Fixed a big breakfast, blueberry pancakes, bacon, sausage, omelet with Chipolte salsa and cheese and then went to the 9:45am church service. Just going to catch up on email and log for the rest of the day basically keeping it easy.

Buckeye Trail Winter 50K

I had a blast, runners are really very wonderful people and runners as volunteers are the best.

Woke up at 5:15am and made a quick breakfast for the guys (this is a sorry am going to be gone all day you are on your own meal) and put in the warmer, then I got dressed for the cold, wore the cw-x insulated tight and long sport bra, wore Adidas knit pants over the tight, 2 light tops and a light jacket, hat and gloves. Wore my Adidas trail shoe and wigman sock. Left the house about 5:55am wasn't expecting the snow, so I had to drive slower than necessary, got there around 6:50am, parked and made a quick stop at the restroom before going to pick up my bib. Pinned my bib to my pants, it was actually one I have never seen before, you are not allowed to bend it and you had to give it back, it had some kind of electronics in it.
The course was 2 loops, loop A was 5 miles and loop B 8 miles, so the 50K and marathoners started on loop A and the HM on loop B, just to ease the congestion since this was mainly a single track most of the time, for the 50K you do A+B+A+B+A, so there was a aid stop at the 2.5 mile mark of loop A, at the 4 mile mark of loop B and in between A & B. Let see loop A had all those fun hills to climb and loop B had not only the hills but the big log right in the middle of the trail, the river, and all the roots so you can say both trail was an obstacle course.
My expectation was to do this in 8 hours, for certain reasons, (1) most of my training was on the treadmill, (2) longest race is 13.1 miles, (3) longest training run was on 12/8/ for 22 miles (4) ankle and hip pain and (4) wasn't sure if there was a wall like they always talk about for the marathon.
My feet was cold at the beginning waiting for the race to start but that was it, once we started I was fine, at each aid station I had 1/2 a chocolate danish, a handful of trail mix, a handful of pretzels and 2 cups of water, I stuck to the same thing since I know I will remember to eat it if I don' t have to think, I added to the ramen noodle soup when they became available, I hate those things but they tasted wonderful on the race, I also consume1 gel, 1 pure energy cranberry orange and 2 cubes of cliff shot.
The runners were all very encouraging as they fly by, asking how I was doing and to just keep putting one feet in front of the other. I met Mike, who looked like he was out for a Spring stroll no huffing and puffing like I was, we talked for a little bit, I have been reading Mike's blog for a while now and he always make running sound like so much fun and so does Kim .
The volunteers were wonderful, they made sure I was drinking and eating every time I showed up, even thou I was at the back of the pack (okay more realistic one of the last 3) they weren't in a hurry, they still took care of me like they were still expecting an army of people to show up, they were out in the cold and happy as can be every time I showed. Thanks to all of them they really made my first race a memorable one and hopefully I get to pass it forward some day.
I was fine throughout the race, twisted my bad ankle at about mile 3, so was in pain for a while until it got numb by the cold, my hip and shin were fine even though they were a source of concern for the last couple of days, I had to pee by mile 12 but wasn't sure I will keep running if I did so I didn't stop, at least now I know I have a good bladder, also not bending the race bib didn't help since there was no way I was pulling both pants down without bending it and I had no intention of taking it off, I could barely do that when the race was over. I slowed down by mile 18 since I wasn't sure what to expect, this was all new territory for me, was there a wall, was I going to hit it, by mile 26 I figure out if there was a wall we were through by now so I picked the pace back up (this might be an overstatement since I am a slow) and kept on moving, only fell once when crossing the river the first time. At the end the race director Tanya had a nice bowl of Vegetarian Chili and a wonderful gentleman whom I didn't get his name made me hot chocolate, I ate up, got my goody bag and went back to my car to change into warm clothes, the hardest part about this races is the drive back home, I end up so stiff from sitting for 40+mins. All in all an excellent first ultra. Official finish time 8:08:16 for a pace of 15:43.

Mike took this picture (thanks Mike), I think I had about 1 mile to go when I saw Mike waiting at the top of the hill in his red bug, I really did have a blast.

3 mile run this morning it was very hard for some reason even thou I wasn't even speeding, my shin on my left leg started hurting badly during the run it took everything in me to finish. I got my CW-X pants yesterday, they fit nicely and I can't wait to try them out. Didn't get to go to see the marathon movie I'll have to see what everyone thought about it not sure why it had to be shown on a Thursday.

Jari Love Slim and Lean

Total pounds used

Warm up - 16#
Squats - 24# reps 76
Lunges - 24# reps 94
Chest Press- 22# body bar reps 64
Dead lift - 24# reps 30
Row - 24# reps 54
Push ups - reps 45
Rotator Cuff - 3# reps 30
Triceps Dips - reps 24
Overhead Extension - 12# reps 56
Hammer Curl - 24# reps 36
Bicep Curl - 24# reps 48
Wide Squat - 22# Body bar reps 48
Overhead Press - 16# reps 34
Lateral Raise - 16# reps 28
Abs
Stretch
Foam Rolling my right side

Excellent workout

Treadmill Conversation

Well, I had to have a talk with my treadmill so it will go at 8mph. The running speed workout is today but I wasn't going to be able to make it so since the workout was posted I decided to do it at home this morning for my 4 mile run. This was a ladder workout 200/200x2, 400/400x4, 800/400x2, 400/400x4, 200/200x2, since this was going to be more miles than I needed I did the down part instead, so did 800@6mph, 400@7mph & 200@8mph, 1 mile warm up and did 25 mins supreme pilates for cooldown. Foam roll my left side and feet, the weather is differentially not looking good for Saturday.

Aches and Pain

Am sure this is all in my head, but during my 3 mile run today, my left shin, left and right hip hurt but they all felt better as soon as my run was over.

Order a CW-X tight from the Running Warehouse today, planning on using it for my race on Saturday it will be here Wednesday so I will try it out Friday.

P90X-Stretch X

Still tight in my right hamstring and butt cheek, so did a thorough stretch with Tony tonight. I feel better and really need to add more consistent stretching to my workout to improve my flexibility. Getting a little nervous about the 50K the weather is not looking very good. Well, this is Ohio after all

Group Run

1st group run today with the Vertical Runner training group, it was a good turn out despite the temperature of 26F, the route was road then we did the last 2 on the towpath. Mile 1 was nasty with initiation hill, fastest mile was mile 5. Only took 2 walking break to recover from hill, I think I am going to make a very good effort to run outside more often, i think I make improve more/faster if i run more with the group, I seem to be able to run a lot faster than I give myself credit for and just have to figure out away to tap into it.

On scheduled was 10 miles, so got on the treadmill when I got back home to do 3 miles of hill training, then I finished up with Coach Al's Recovery cooldown, slight twinge in my right butt bone again so did some foam rolling.

1 week to the 50k

Never Gymless

Did a selection of workout from Ross Enamait Never Gymless book

ICT 1
Burpees
Pull-ups (I did jump pull-ups)
Squats (use 16kg Kettlebell)
Pushups

Round 1 - 60 seconds each no rest continue to next round
Round 2 - 45 seconds each no rest continue to next round
Round 3 - 30 seconds each no rest continue to n ext round
Round 4 - 15 seconds each

Burpees are definately an evil exercise

Isometric Workout
Wall Press - 15 seconds
Bent Over Row - 15 seconds
Overhead Press - 15 seconds

Leg Circuit
10 burpees
20 Lunges
30 Squats (16kg kettlebell)
30 seconds rest, repeat 2 more times

Pyramid back work on the Bowflex

Core on Stability ball + planks

Stretch

Got new thermal running gloves from the Nike outlet store

Run

Well my treadmill is seriously acting up, it is about 5 years old and I have put some serious miles on it but I can afford a new one right now so I will just have to adjust my speed accordingly, presently it does not want to go above 7mph until it is at least 20 mins warmed up.

Today was a 5 miles run, but did more than that based on the treadmill starting and stopping and I joined the Vertical Runner Running 2 win team

Strength Circuit

Anthony's Kettlebell Basic using 12kg KB
1 Arm Swing 10 per side
Windmills 5/side1 arn clean 10/side
Military Press 10/side
Hand to Hand Swing 10/side
1 Arm Row 10/side
Pushups 10

From Dave Whitley's used 16kg Kettlebell
Double Clean and Press 5x5-1 min rest between set
Double Row 5x5-30 sec rest between set
Burpee 3x10-1 min rest between set
Hand to hand Swing 5x30 - 1 min rest between set

Wall Squat 2x1 min

Icycle4 (speed) -20mins

Still on track

Yesterday was a 4 mile run in the morning, then added the 1st segment of Crunch washboard abs and the cool down and stretch from Runner Core.

In the evening, i hooked up the kids old PS2, no longer use since they got the PS3 for Christmas, and tried out the eyetoy set it up for a routine with the trainer, it was really nice, arm and abs sore today, will be adding that 3 x a week in the evening with the hope of having the kids join me.

Today- 6mile run and hopefully early to bed

South Chagrin Reservation

Had an 8:15am dentist so I was unable to join the Vertical Runner Training group for the Saturday group run, after the dentist did some shopping with the kids including stopping at half price books to see what the have got, then I dropped the kids of at home and went for my run.

Drove down to the South Chagrin Reservation, I parked at the Harper Road picnic area, the plan was to do 14 but I am not quite sure how many miles I did since the Garmin had a hard time finding signal, problem is that the last time I used it was when we were in Hawaii and so it kept on asking if I had move hundreds of miles even thou I kept saying yes but it still couldn't find a strong signal. Ran for 2:14:13

Initially I stayed on the asphalt but I eventually went on the trail, even thou I would love to run the trails I have to put safety first but because the trees had lost there leaves, the trails weren't heavy wooded so I can see through in most cases. I had a blast jumped log, crossed river, climbed down and up hill, my shoe was muddy and so was my pants. I found the above waterfall on my run, so after my run I went home and got my family to show them not sure they were that impress.

We i got back home I watched my aunt 80th birthday video and then got in the tub for a long hot soak.

Am joining the Vertical Runner Training Group in most cases to have running partners for the long runs and just to have people to talk running with since nobody in my immediate family or around me is interested.

Awesome Circuit

Was tired contemplated not doing an am workout but glad I did once I started it was a blast.

Anthony's Basic Kettlebell-12Kg
1 Arm Swing 10 per side
windmills 5 per side
1 arm clean 10 per side
Military Press 10 per side
Hand to hand Swing 20
1 arm row 10 per side
10 pushups
Band Workout-Red
Chest 10x
Triceps 10x
Biceps 10x
Ball Workout-15 pound DB
Chest Fly 10x
Chest Press 10x
Hammer Curl 10x
Concentration Curl 10 perside
Hip Raise 10x
One legged Hip raise 10x
Ball Roll out 10x
Step up with Shoulder Press 10X
Plie Squat 10x
Squat 10X
Renegade Row 10X

Lunge and Lift with 22 pound Bodybar

Abs

Getting better

Used Carmichael's Run Interval Audio workout for my run today, I wish there more of this since they are so well made.
Did 7 miles on the treadmill with my fastest speed at 7mph, I felt fine, so my speed seems to be improving. Really need to styart shopping for another treadmill and new shoes.

Ripped to the Core

Did Jari Love's Ripped to the Core today, used weights from 3 - 10 pounds, this is a high rep workout just trying to shake things up for January. I also added the 25 Minutes Accelerated Supreme Pilates workout. I am hoping to get at least one very good yoga or pilates workout in each week to help with flexibility.

Yesterday did 8 miles o n the treadmill using Carmichael/Armstrong Tempo mp3, free courtesy of Powerbar nutrition. This was very well done.

Back From Vacation and Happy New Year

It was nice to be away on vacation, Maui, LA and Vegas, I was able to keep up with my training for the 50K and eating wasn't so bad, I came back only one pound heavier than when I left. I will post later about my vacation training and what I achieved and my goals/plan for 2008.

Hopefully, you all had a good holiday season and may all your wishes/goals and hopes for 2008 be achieve.

Blessing to all