Well, not as good as week #2 (but I have plenty of excuses):
Monday 4/12 - following DC's advice to NOT run every day, I was going to ride my bike (pulling the little ones) to Veronica's soccer practice. Well, I got home and wifey and I talked for awhile and next thing we knew, it was too late to ride to practice...so we drove.
Tuesday - this was a shuffle in the schedule workout. Today was treated like as though it was Thursday so I headed to the Barr Trail. I was a little spooked (and even came down the main trail instead of taking the race cutoff) to avoid the area where bears were being reported. Great time of 51:14 for Soda Springs park to the top o' W's. last week: 54:25
Wednesday - Veronica had practice and I otherwise simply didn't get out...not sure why???
Thursday - my Tuesday tempo run for 3.5 miles in 40:48, which equals a 11:39 mm. That's up from 42:41 last week. So the question is: do i move up the distance since I have achieved my desired pace, or go one more week and move up the distance only after 3 consecutive weeks of improvement (I've only improved 2 weeks in a row)???
Friday - this was to be my long run since I was to be out of town this wkend...but more pressing things called, like beer, peanuts, and packing for the weekend.
Saturday - had a long drive to a soccer game, hand off the kids to grandparents, meet my wife, and head to Keystone; and do this before the Caps game. needless to say - no run.
Sunday - in all honesty, I really thought today was Saturday and therefore had tomorrow (Sunday) for my long run. Well since it was Sunday and I took about three naps....
Monday - though officially part of week #4, I'm counting it as the long run for week #3. This was supposed to be from the PPA start line to No Name Creek and back. Roughly a 1/4 of the total ascent. Well since I wasn't in CS, I obviously couldn't do that run so I headed out for what i thought would be 6 miles at roughly 9500 feet above sea level. About 1 mile in my back hurt like hell (damn Murphy bed in the condo) and I abandoned the run and instead turned in a 5.4 m walk in 1:23 / 15:26 mm pace. Then proceeded to drive back to CS and straight to a bar to watch the Caps and game #3 (which they won 5-1!!!).
Hopefully this week is more consistent.
Tuesday, April 20, 2010
Sunday, April 11, 2010
Where did we go worng????
Well, I'd like to say that I had good excuses for not working out more than I have since I last posted, or that I was eating great and lost some weight. But what i have is a trip to Mexico and ....well, not much more. I've done OK getting in a a few workouts per week, but haven't been consistent.
With that said, I'm once again turning a new leaf: I will work out every day, screw rest days! To appease DC, I won't run every day, but I will do something. (To make things even more challenging, the NHL playoffs start on Thursday and that means sitting on the sofa - or at a bar if i can't get the game on TV - cutting workouts short, and generally being otherwise distracted.
I will also be setting one goal per week in an effort to otherwise improve my lot. This week: no cheese, on anything! If it has cheese on it, I'm picking something else. This will be tough since our family is apparently related to the Cheeto family.
Week in review:
Total miles - 19.97 By far the biggest sum in many many months. Though this sum won't get me up Pikes Peak (not well at least) nor will it get me to 26.2 on October (if i can make it), but it's a pretty good start.
Monday 4/5: rest day...the last one ever!
Tuesday: Tempo run. 3.5 miles in 42:41. Last week, same run in 43:33. A nice improvement but still off my pre-Mexico time of 41:32. My goal is to add distance after I get this pace to 11:26, which equals a 4:59.59 marathon! From there I'll add distance after three consecutive weeks of improvement. It was windy as hell today, but I'm glad I did the run, had the trail to myself as well.
Wednesday: OK, this was my last rest day.
Thursday: Tempo run up the switch backs. 2.62 miles up in 54:25, the exact freeking same time as the week before...WTF??? I felt a ton faster. Sheet! I did four hill repeats after the run on a short steep hill: 37, 34, 34, 29 seconds (last week: 38, 35, 36, 32). Apparently I need to run more of the road up to the trail. No snow on the trail, even though we had a snow day on Wednesday, but there was a huge tree that had fallen blocking SB#12.
Friday: ran 3 miles on the track while Veronica had soccer practice. Time = 32:47 for a 10:55 pace. Keep in mind, this was a flat soft track with the easy ability to track my pace throughout (and people were watching).
Saturday: very easy 3 miles in 39:45 for a whopping 12:59 pace. Got a good stretch in afterwards.
Sunday: my goal was to run the entire distance, and i did so pushing 2 yr old Aviana in a stroller that acted like a sail in the wind on my way back. All said and done I felt pretty good and I'm glad I did the "whole" thing without any walk breaks. 5 miles in 1:05.54 for a 13:10 pace.
Next week I'm scheduled to go up the Barr trail to No Name Creek (3.9 miles up and 2500 feet in vertical). This is going to be a problem because I'm alone with the kids on Saturday and Veronica has an out of town game at 10:30. In addition, Amy and I are ditching the kids after the game and heading to Keystone through Monday evening. I may have to make the trip up on Friday evening, though I'll have done part of it on Thursday (see why I can't get a full weeks worth of workouts in). Maybe I'll switch Tuesday and Thursday (which would also be more beneficial to my hockey desires).
Best of luck to you NM, we've got some work cut out for us in the next four months.
With that said, I'm once again turning a new leaf: I will work out every day, screw rest days! To appease DC, I won't run every day, but I will do something. (To make things even more challenging, the NHL playoffs start on Thursday and that means sitting on the sofa - or at a bar if i can't get the game on TV - cutting workouts short, and generally being otherwise distracted.
I will also be setting one goal per week in an effort to otherwise improve my lot. This week: no cheese, on anything! If it has cheese on it, I'm picking something else. This will be tough since our family is apparently related to the Cheeto family.
Week in review:
Total miles - 19.97 By far the biggest sum in many many months. Though this sum won't get me up Pikes Peak (not well at least) nor will it get me to 26.2 on October (if i can make it), but it's a pretty good start.
Monday 4/5: rest day...the last one ever!
Tuesday: Tempo run. 3.5 miles in 42:41. Last week, same run in 43:33. A nice improvement but still off my pre-Mexico time of 41:32. My goal is to add distance after I get this pace to 11:26, which equals a 4:59.59 marathon! From there I'll add distance after three consecutive weeks of improvement. It was windy as hell today, but I'm glad I did the run, had the trail to myself as well.
Wednesday: OK, this was my last rest day.
Thursday: Tempo run up the switch backs. 2.62 miles up in 54:25, the exact freeking same time as the week before...WTF??? I felt a ton faster. Sheet! I did four hill repeats after the run on a short steep hill: 37, 34, 34, 29 seconds (last week: 38, 35, 36, 32). Apparently I need to run more of the road up to the trail. No snow on the trail, even though we had a snow day on Wednesday, but there was a huge tree that had fallen blocking SB#12.
Friday: ran 3 miles on the track while Veronica had soccer practice. Time = 32:47 for a 10:55 pace. Keep in mind, this was a flat soft track with the easy ability to track my pace throughout (and people were watching).
Saturday: very easy 3 miles in 39:45 for a whopping 12:59 pace. Got a good stretch in afterwards.
Sunday: my goal was to run the entire distance, and i did so pushing 2 yr old Aviana in a stroller that acted like a sail in the wind on my way back. All said and done I felt pretty good and I'm glad I did the "whole" thing without any walk breaks. 5 miles in 1:05.54 for a 13:10 pace.
Next week I'm scheduled to go up the Barr trail to No Name Creek (3.9 miles up and 2500 feet in vertical). This is going to be a problem because I'm alone with the kids on Saturday and Veronica has an out of town game at 10:30. In addition, Amy and I are ditching the kids after the game and heading to Keystone through Monday evening. I may have to make the trip up on Friday evening, though I'll have done part of it on Thursday (see why I can't get a full weeks worth of workouts in). Maybe I'll switch Tuesday and Thursday (which would also be more beneficial to my hockey desires).
Best of luck to you NM, we've got some work cut out for us in the next four months.
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