Week 12: Long Run

I missed yesterday's 30 minute cross-training session, so today was the first workout since Thursday's 30 minute run. I was well fed and well rested coming off of thanksgiving. I woke up, stretched and went out for a 40 minute run. I felt really sluggish for the first 15 minutes. The last 25 minutes I loosened up and cut 30 seconds off the return trip. All in all a good run.

I had a Trim Advantage blueberry meal replacement bar before the run, about 16 ounces of water during the run, and some ham and tater tots for lunch afterwards. Later in the day I had pulled pork bbq, some peanut butter and celery, a raspberry twist tube and half a gallon of water.

Plenty of sleep last night. Feeling a bit exhausted emotionally, but strong otherwise.

Week 12: Off Day

Didn't get much sleep today due to Black Friday shopping, etc. My hamstrings and hip flexors are sore. My calves are swollen. I am really loving the feeling of sloth leaving my body!! I stretched twice today and took some ibuprofen to prevent any tendonitis or inflammation from settling in my hips or knees. The joint health twist tubes are amazing as is the double x. I can't ever remembering recovering this quickly from back to back runs or not having my knees and hips flaring up from a sudden spike in workload.

Today I had some ham, biscuits, fries, 2 hot dogs, slice of apple pie and lots of water. I've got to get my diet under control. I'm really embarrassed looking at the fuel I'm running on these days. Thank God for double x.

Rion

Week 12: Strength and Mid-distance

Another 3 mile run. I felt strong going out and coming back. I ran west on Grand Ave to catch some rolling hills. Going out, I was surprised that the turnaround came so quickly. I was just getting loosened up when I had to turn around and run back. The last mile to mile and a half I worked in some strides and increased the tempo. I took in about 8 ounces of water on the run. It was a nice cool, not cold evening around 11 pm. Afterwards I grabbed a shower and went out for Black Friday.

Not much strength training today. Will hit some more on Saturday.

Mood was excited.

Week 12: Midweek run

Did a quick 15 minutes out then back. Took water to drink.. Put down about 10 ounces during the 30 minute run. This colder weather is decieving. I need to take in more fluids. Afterwards, I walked around the block twice and said my goals aloud. My legs were a bit sore from the squats yesterday, but they loosened up about 10 minutes in. All in all a good run. Thursday I need to find some hills.

Afterwards I ate some peanut butter and apples and had an xs plus energy drink. Love that B12!

Week 12: Strength and Recovery

Today was a 2-fer. I got caught up last night, and missed my strength and stretch workout. I actually got in the stretching, but no lift. Today I just combined the two. I went for a 20 minute run and then did 2 sets of 20 pushups, 50 crunches and 20 squats. My legs were fresh. My lungs started to burn at the 10 minute point for no reason at all, but it quickly went away. Finished strong and felt good.

Afterwards I had a chocolate nut roll nutrilite sport bar and a cup of green tea. For some reason I haven't been able to focus all day. Maybe because i didn't drink any caffeen all day. Maybe because i just had a meal replacement bar for breakfast. I'm not sure. Either way, after a cup of green tea I felt better. Gotta get my diet straight soon.

Week 13: Long Run

Today I started the day with a 40 minute run. We had some rain last night, so the ground was nice and soft. The humidity helped raise the temperature into the mid 60's. It was great running weather. I am not exactly sure the distance, but I know it was over 4 miles. I paced myself going out and picked up a little bit on the way back. All-in-all a great run.

I took in about a pint of water during the run. I had a Blueberry Trim Advantage meal replacement bar and a raspberry glucosamine twist tube immediately afterwards. About two hours later, I had a peach tea XS energy drink. I'm feeling pretty good right now. My legs are stiffening up a bit, but I'll keep stretching throughout the day.

Week 13: Cross Training

Today was a free day on the schedule. I woke up sore and got sorer throughout the day. Drinking water helped some. A 2 hour nap after work helped a lot more. I'd say I felt about how I expected after a 3 mile run and strength session.

This evening I was invited into a full court basketball game with Mike Brown's team. We played for about 2.5 hours before the facilities people finally had to close the gym. We committed to a best of 5 series. Right now we're down 1 game to 2. We'll pick the games back up and win the series in a couple weeks. Should be fun.

Week 13: The Beginning

Today I kicked off my extended base training phase today. My first goal is the Austin Half Marathon on February 15th. There's a couple reasons for setting this traditionally COLD race as my first goal. First, it's local. That's a big plus since I'm trying to stay closer to home for a while. Second, it's soon; just three months away. That will force me to get to work NOW rather than later. Third, I've sat back and watched this race being held for the past two years when I actually was in good enough shape to finish with a respectable time. I told myself after last year that, if at all possible, I didn't want to let the race pass me by again.

Lesson for the day: Never do less than all you're capable of doing. It robs the soul of dignity and our lives of character. We are created for more.

So, as I started out saying, I began my training today. I'm doing a 12 week half marathon training program that's targeted for novice runners. I'm not a novice, but I am out of shape. So, earlier tonight, in the crisp November air, I quietly put on my stocking hat, laced up my shoes and put one foot in front of the other for just over 3 miles. To finish, I did 4x100m accelerations, ran through a quick strength training session and finished with a full body stretch.

Total time: 59 minutes.

Today was a good day.

Iron Dreams

I read one time to begin with the end in mind. Today I'm doing a bit of dream building to give me something to shoot for. Shell and I are standing in unity on this one. I'm going to record my second Ironman finish on February 26, 2012 at Ironman New Zealand. Happy 35th birthday to me!! Details to follow.