Muuuuch better, thank you

Day - Saturday
Workout - Long Run
Total miles - 8.0m
Total time - 1:38:49 (12:20/mi)
calories - 1,567C
Avg HR - 154bpm
Notes - Had to go out and run this one on my own because of family obligations. Great, crisp morning, hardly anyone out on the Bosque Trail. Looking back, I see I need to start doing this long runs much faster (like Halloween 10K pace faster) if I want to meet my goal and qualify with a 1/2 before the Ascent signups.

Day - Sunday
Workout - Bike/Swim
Notes - The now-usual Sunday workout, doing about 10ish miles on the stationary bike and .71mi in the pool; I want to get this up to at least a mile every Sunday (at the least) before the end of the year

Day - Monday
Workout - Lift (legs)/run
Total miles - 3.52mi
Total time - 40:01mi (11:22/mi)
calories - 416C
Avg HR - 164bpm
Notes - took day off, got my lift on in the morning and then got out for a early afternoon run and got it done at a nice (i.e. qualifying pace)

Day - Tuesday
Workout - bike/swim/run
Total miles -10ish/.53mi/3.36mi
Total time - ???/???/38:31mi (11:28/mi)
calories - ???/???/384C
Avg HR -???/???/167bpm Notes - Usual morning bike/swim, but went back to the Academy for my second training run of the week (wanted to make sure and get two in before Thursday's event); PR'd by 1min14sec over the previous PR...which I'd set last week. In any case, stoked that I ran that trail at that pace. Problem is that I can't ever go back to that 14ish per mile I used to run that trail in. Ah, progress...

Day - Wednesday
Workout - lift (chest/back)/bike/swim
Total miles -10ish/.71mi
Total time - ???/???
calories - ???/???
Avg HR -???/???

Notes - since I was pretty sure I wasn't going to make the gym on Thursday, decided to get the bike/swim done today; everything went pretty smoothly

Day - Thursday
Workout - Thanksgiving 5K
Total miles - 3.1m
Total time - 31:57 (10:17/mi)
calories - 372C
Notes - HOLY SHITE! Prior to today, the fastest mile I ever ran was the ABQFit Invitational Mile in Sept. '08...at 10:46. Today, I ran 3 of them faster than that (10:21, 10:35, 10:20). Needless to say, another PR. And when it was over, I was gassed. Got out with CS, Mrs. CS, and the eldest CS kid and everyone had a great showing (especially CS Jr. who smoked us all). Wish they'd been taking pix at the finish line, because the three adults all crossed at basically the same time; woulda been a nice shot.

Day - Friday
Workout - lift (arms/shoulders)
Total miles -
Total time -
calories -
Notes - lifted in the morning, but took the rest of the afternoon off after yesterday's event. Closest thing to a run was buying new running shoes.

Day - Saturday
Workout - Academy run
Total miles - 3.29mi
Total time -38:15 (11:38/mi)
calories -
Notes - Got CS out for his 1st run around the Academy. Great conditions: cool but not cold, overcast, little wind, no one else out there to speak of. Ran a good lap at a decent pace...and then gave it all back by stopping for beer and nachos on the way home.

The Week that Was...not much to talk about

Though I got in most of my non-running workouts this past week, I think you'll be able to see that the week wasn't nearly complete. And I feel like shite because of it. The eating wasn't too great, either. And hey, great that this breakdown has come just as the eat-yourself-silly holiday season is about to begin. Bah Pinche Humbug.

As with CS, last week's numbers in parenthesis:

Day - Saturday
Workout - Trail Run
Total miles - 6.57m (5.12m)
Total time - 1:56:20 (1:03:46)
calories - 1,007 (9950
Avg HR - 90 bpm (157pm)
Notes - Just awesome; trail along bottom of Keystone mountain, about 3" of snow, just gorgeous. Altitude, however, is not my friend. And there may have been some beer and nachos later in the day. Oh, and much more nachos.

Day - Sunday
Workout - 8+hr drive
Total miles - 512m
Total time - Like I said, 8+ hours
calories - Given the junk food, net gain for sure
Avg HR - About as low as possible while still being awake
Tempo - 55mph from KS to Denver, 65-70 Denver to Raton Pass, 85 Raton Pass to ABQ
Notes - snow or at least wet everywhere in CO, not-quite-whiteout and icy to top of pass, but NM was practically bone dry for the whole haul in to ABQ

Day - Monday
Workout - Umm, jet lagged?
Total miles -
Total time -
calories -
Avg HR -
Notes - nada

Day - Tuesday
Workout - bike/swim
Total miles -9.84/.56
Total time - 32:00/25:00
calories - 302/??
Avg HR -
Notes - You'll note that I didn't get a run in today. You'll also note that it's a theme for the rest of the week.

Day - Wednesday
Workout - lift (chest/back)
Notes - this is still very disappointing, knowing what I could lift just over 10 years ago vs. what can lift now. 10 years ago me would kick today's me's arse. And notice the run missing?

Day - Thursday
Workout - bike/swim
Total miles - 8.87m/.56
Total time - 32:00/25:00
calories - 259/???
Notes - Nope, still no run here.

Day - Friday
Workout - lift (arms/shoulders)
Notes - See previous lift notes, i.e. "I suck"

Week 11/9 - 11/15

Damn that weight thing!!! Same reasons I'm sure....I eat too much!! Last week's numbers are in parenthesis:

Day - Monday
Workout - Rollerblading x-training
Total miles - 4.02m (4.47m)
Total time - 31:51 (31:48)
calories - since it's wrong, why bother?
Avg HR - 127 bpm (125bpm)
Notes - last week I went farther and in less time. My watch also indicated a 1293 ft elevation change....on a roller rink? wtf?

Day - Tuesday
Workout - Tempo run
Total miles - 3.19m (3.46m)
Total time - 42:14 (49:57)
calories - 528 (536)
Avg HR - 149bpm (150bpm)
Tempo - 1.5m in 18:18 - 161bpm (1.5m in 19:27 - 168bpm)
Notes - ran the same course more than a minute faster and faster is the goal for this!

Day - Wednesday
Workout -
Total miles -
Total time -
calories -
Avg HR -
Notes - nada

Day - Thursday
Workout - 4 x 400
Total miles - 2.51m (2.71m)
Total time - 31:57 (36:45)
calories - 436 (461)
Avg HR - 141bpm (139 bpm)
Notes - Lap times: 2:06, 2:04, 2:10, 1:57 (2:07, 2:04, 2:08, 2:59). Did a shorter warm up, and ran 2 laps in each direction.

Day - Friday
Workout - easy run
Notes - high stress driving, 16 oz curls, and a 200 yard walk to the bar

Day - Saturday
Workout - "long" run
Total miles - 6.7m (5.2m)
Total time - 1:56 (1:08)
calories - 1002 (914)
Avg HR - 134bpm (158bpm)
Notes - nice run in the snow, virgin trails (at least footprint wise) and a dash through a yard.

Day - Sunday
Workout - nada

As a whole, my HR was lower all around. I also think NM has found his Pikes Peak training grounds, wait until he runs there in the summer - he may move in. Had a great weekend, hopefully I can get some runs in this week, the ground is still pretty snow packed as I write.

OK Week...I guess

Not a bad week considering that I was fighting off a cold during the last half of the week. Think that it never got really bad because I kept hitting the gym or going out for a run. Knock on wood, seems to be going away today, just in time for the roadie up to Colorado to spend the weekend w/CS. The weight numbers for the last two weeks have kind of plateaued, but think that's in part because I backslid on the eating a bit. This week's eating was much better, but it probably won't show because of the beer, etc. that will be killed this weekend. C'est la vie.

Here are the week's #'s:

Day - Saturday
Workout - Tramway Run
Total miles - 5.12m
Total time - 1:03.46
calories - 995
Avg HR - 157bpm
Notes - pretty clear that my HR is still too high, even with the hills

Day - Sunday
Workout - Bike/Swim
Total miles -10.6m/.57m
Total time - 32:00/25:00
calories - ???
Avg HR - NA
Notes - the usual off day workout

Day - Monday
Workout - Weightlifting
Total miles - 0m
Total time - 45:00
calories - NA
Avg HR - NA
Notes - skipped the run for the day; unfortunately no cardio today

Day - Tuesday
Workout - Bike/Swim/Run
Total miles - 9m/.57m/3.33m
Total time - 32:00/25:00/40:00m
Calories - NA/NA/NA
Avg HR -NA
Notes - can't wear Garmin in the pool and GPS doesn't work on stationary bike; forgot to take it to run around Albq. Academy

Day - Wednesday
Workout - Weightlifting
Total time - 45:00
Notes - fighting off a cold, skipped run for the day

Day - Thursday
Workout - Bike/Swim/Run
Total miles - 10.2m/.57m/3.38m
Total time - 32:00/25:00/39:45m
calories - NA/NA/692
Avg HR - NA/NA/164bpm
Notes - back to the Academy for run, this time w/Garmin

Day - Friday
Workout - Weightlifting
Total time - 45:00
Notes - no run today, road trip to Keystone

Week in Review

Well, all things considered, I'll call this a very successful week. On to the #'s

Day - Monday
Workout - Rollerblading x-training
Total miles - 4.47m
Total time - 31:48
calories - 918
Avg HR - 125bpm
Notes - cals have to be off. Started at 4:56am

Day - Tuesday
Workout - Tempo run
Total miles - 3.46m
Total time - 49:57
calories - 536
Avg HR - 150bpm
Notes - 20mn warmup, 2o hard, 10 cooldown

Day - Wednesday
Workout - Speed 4 x 400
Total miles - 2.71m
Total time - 36:45
calories - 461
Avg HR - 139bpm
Notes - 2:07, 2:04, 2:08, 1:59 (should have been hills)

Day - Thursday
Workout - Should have been 4 x 400

Day - Friday
Workout - Should have been easy

Day - Saturday
Workout - Easy run
Total miles - 3.17
Total time - 43:45
calories - 507
Avg HR - 162bpm

Day - Sunday
Workout - "long" run
Total miles - 5.2m
Total time - 1:08
calories - 914
Avg HR - 158bpm

The 4 x 400 went great, my fastest last week was 2:11 and my slowest this week was 2:08 - just call me Usain. When I can get all four under 2:00 I'll add a 5th and work up to 8 x 400 and then switch over to 800's. Felt great on the long run, my HR never spiked too hard, had a fantastic time alone on a great trail. For two yrs I've been saying that i would make roller blading a cross training activity and i finally did it. Hit a roller hockey rink nearby. In the dark. All alone. This way i don't have to worry about stones or uneven roads. The tempo run was good. The "push it" portion was to only be 15:00 but I pooped out on the return. My goal here is to run the same course every week and get faster each week. I'm proud of the workouts for my first real training week in quite awhile. i still ate like crapola, but not as bad. My weight went anywhere from 263 - 158, we'll see what tomorrow says.
Total 14.53 miles on my feet (skating doesn't count). 2418 total calories + whatever Monday's real total was. Seems odd that less time and lower HR would burn more cals. I think the watch thought I was running that fast. Still, that's less than one pound burned. I'll eventually have a long run that will surpass this whole week, but I'm planning on taking it easy this season and steadily build up my base and getting quicker.

A good first step...

Did it.

Last time I was in here, I mentioned that I needed to up my pace for yesterday's 10K so that I would be on pace to eventually hit the mark needed to qualify for the '10 Ascent. Wasn't sure I was ready to do it for that kind of distance just yet, but went out and gave it a shot. Felt a bit anxious right up until we started, not because I was worried about the distance (really, at this point 6 miles is a very nice distance), but because I had a definite time I wanted to hit which was much faster than any 6 mile run I'd done before. As with most races/racers (like I did in the half two weeks ago), I went out too fast in for the first mile and had to repeatedly tell myself to slow down. I was able to settle into a fairly even pace for the last 5 miles and ended up bettering my goal by just shy of 4 1/2 minutes.

Next step is the Turkey Day 5K. Not quite sure what specific numbers I want to hit in that run yet. Clearly I want to do at least as well as yesterday, and I'm thinking I'd like to shave about 15-20 seconds per mile off my average, but I'll figure it out as the event gets closer.

In the meantime, gotta keep the work up. Be back tomorrow for the weigh-in.