Break Through Weekend

In December, I was wondering why it was hard for me to hit the high range of my training pace, so the goal was to start pushing my pace, I know I can run the pace since I do it in races when I have other people around me. I was wondering can running faster(fast is relative, so take this with a grain of salt, fast for me) in training, help reduce the fatigue my body feels at the beginning of a race and how log it takes to warmup. It seems like I have placed a lot of limitation on my running probably because I got injured and am afraid of getting injured again.

I read a lot and love to read and the book I was reading in December was The Self Coached Runner by Allan Lawrence & Mark Scheid.

I actually get it and have been working towards the goal of starting slow but finishing faster and pushing where that slow start, also just going all out with some runs and see what happens (pass out-have RoadID, puke or walk home), to my amazement my body is fine with it.

Okay back to the book, I have a 50k race coming up in 10 weeks, so since the book's 4hr marathon program has back to back long runs, I decided to give it a trial before training truly began this week, am using the marathon training for my 50k. After a heavy week of running, strength training and yoga, I did 15.72 miles on Saturday the goal was the last 10k has to faster than the beginning and then to get up the next day and run another 10k as fast as possible with the hope of keeping above a 10 min pace.

Saturday
9.62 miles 10:24 pace - treadmill
6.1 miles 9:40 pace - treadmill

Sunday
6.1 miles 9:53 pace - outdoor icy, cold and wet.

I felt fine, didn't die, didn't puke and didn't walk home after reading Mike's blog today, I will have to agree that Running is mostly mental, my body never place a limitation on me(ok I could stand to lose another 10#) but my mind did, most of my PR was after my injury so why was I haven't problem with the pace. In trying to run a 4hr marathon, the book indicates that my easy pace should be between 9 and 10 mins per mile, well working towards since breaking 4 hours is a goal not sure when but I know it will happen.

The book is really a gem and even though dated it is one of the best running book I ever read, there is nothing outdated about the training information but the device well that is a different thing, there is a book 2 which I also own & like that is for cross country and shorter races.

First Workout of 2009

Well, I joined the 24 hour workout Marathon at videofitness.com which means someone around the world is working every hour of 1/1/09, I ended up with the 3am slot since nobody wanted it, so did a challenging fun workout.

Just finish my hour and decided to knock off one of my New Year Resolution which is to do the 500 barbell Challenge from James Goulden with 36# barbell and not drop down to 22# like the last time.

http://www.youtube.com/watch?v=8oJDDIYlnKc

Back Squat-50 36#
Barbell push up - 50 36#
Thrusters - 25 36#
Sumo Deadlift high pull - 50 36#
Reverse Crunch and press - 50 36#
Forward Lunges 25 each side - 36#
Bent over row underhand grip - 25 36#
Floor Sweepers - 50 36#
Push Press - 50 36#
Bent over row overhand grip - 50 36#
Roll outs - 25 36#
Hang Clean 50 36#

Time: 27:32

Then got on the treadmill for 20 mins run/walk interval using an mp3 download from Personal Running Trainer and finish off the hour with some stretches and foam rolling. What a way to start the year,now shower and bed.

Happy New Year Everyone, wishing you all the very best in 2009.

Well, we are back home, left Hilton Head this morning at 7:45am and was home by 8:30pm, it was a really nice drive, I am always amaze how much different the ride back home is since we are all relaxed and well rested.

Got home and there was plenty of time to get in a workout since I needed to get the kinks out of my body from sitting for so long so did James Goulden 500 Barbell Challenge, I used a loaded 36# barbell dropping to a 223 bodybar when needed.



Back Squat-50 36#
Barbell push up - 50 36#
Thrusters - 25 36#
Sumo Deadlift high pull - 50 36# - 22#
Reverse Crunch and press - 50 22#
Forward Lunges 25 each side - 36#
Bent over row underhand grip - 25 36#
Floor Sweepers - 50 22#
Push Press - 50 36# -22#
Bent over row overhand grip - 50 36#
Roll outs - 25 36#
Hang Clean 50 36#

Finish in 23:39 had the workout written on a card so as not to waste time and had both weights in front of me using the 22# made it easy need to work on doing all with the 36#.

Finish off with a 10 mins stretch routine from Kathy Smith and some foam rolling.