I ran 1.5 hours straight probably about 6 miles. It was fun to be outside and I had a new neighborhood that I was running through so it passed the time quickly.
Still feeling like crap after the long runs on Saturday. Three ibuprofin still not even cutting it.
Rode 50 minutes with dad around the Tri-Par neighborhood Sunday.
We need to talk nutrition next. I think that is maybe an issue with me. My current diet stinks.
Saturday, January 31, 2009
Thursday, January 29, 2009
Sense of Urgency with NO EXCUSES
I am at a conference this week and really had to work hard to fit in the workouts, BUT I DID.
I did all three workouts this week Tuesday, Wednesday (only ran 30 minutes but it was not 3 miles) and Thursday and even got to run outside in warm weather with no snow. It was great.
I think I may be building up a little stamina. I am not dying when I go out although I am still pretty slow. But today I did my 3 miles (1.5 on eliptical and 1.5 on treadmill-since is was pouring rain in 30 minutes) and felt OK.
A few of the speakers I heard this week talked of the sense of "urgency" we as educators need to feel to help our students to learn. They also went on to say there are "no excuses" our charge is to teach them all.
I happen to agree with these speakers and think these words not only fit into education but also into my training for this race.
Goal for the rest of the week...stretch after each workout. Make it through the 6.5 miler on Saturday. YIKES!
I did all three workouts this week Tuesday, Wednesday (only ran 30 minutes but it was not 3 miles) and Thursday and even got to run outside in warm weather with no snow. It was great.
I think I may be building up a little stamina. I am not dying when I go out although I am still pretty slow. But today I did my 3 miles (1.5 on eliptical and 1.5 on treadmill-since is was pouring rain in 30 minutes) and felt OK.
A few of the speakers I heard this week talked of the sense of "urgency" we as educators need to feel to help our students to learn. They also went on to say there are "no excuses" our charge is to teach them all.
I happen to agree with these speakers and think these words not only fit into education but also into my training for this race.
Goal for the rest of the week...stretch after each workout. Make it through the 6.5 miler on Saturday. YIKES!
Monday, January 26, 2009
Week 2 Training Plan
Monday: rest
Tuesday: 3 mile run
Wednseday: 3 mile run
Thursday: 3 mile run
Friday: rest
Saturday: 6.5 mile run
Sunday: cross-train
Monday: Rest. While taking the day off, evaluate how you felt after your first week of marathon training. You'll probably notice that there's a difference between "training" and simply "running" or "jogging." A lot of people play at running, going out for an occasional run on weekends, if the weather is good. Sometimes they'll run three or four days in a row--then skip several weeks before running again. But that's not training. Training is when you follow a schedule, such as this one, where each day has a purpose. If the weather is bad, you still run. If you have important business, you simply rise an hour early to run. Why? Because I told you to! :) And if Bro Bro tells you to rest, you rest. Follow my directions, and I'll get you to the finish line 17 weeks from today. That's a promise!
Tuesday: Today's workout is a run of 3 miles at a comfortable pace, the same as last week on Tuesday and the same as next week on Tuesday. Don't worry about yor pace for right now. Just get the mileage in.
Wednesday: Another 3-miler. This is your "hard" day of the week. If you want to run a bit faster than yesterday, do so. Today's 3-miler is also the same as last week's Tuesday workout, but next week you move up to 4 miles. As the program continues, the Wednesday mileage will increase 1 mile every second week. It's all part of my "Grand Vision" to get you in shape for the marathon. And trust me: You will do it!
Thursday: Still another 3-miler! It seems like we're in a rut, but don't worry: Next week the midweek workouts take a slight bump upwards in distance. Most of the mileage changes from week to week in this program are "slight." Slight changes will gradually get you in shape--and that's the best way. Slight changes will do it, but for the time being, be content with your third 3-miler in 3 days. The simplest and easiest way to accomplish a 3-mile workout is to run the same measured course each time. But consider having separate Tuesday and Thursday courses. Particularly as the program continues, you may want to bring some variety to your workouts.
Friday: This is a day of rest. Seemingly, you don't need a rest day now, but wait until your weekend runs start getting longer. If you're looking for something to do with your extra time while not running today (yeah right...I know, I know) jump in the car and go out and measure a series of courses from 3 miles up. You'll use them during the remaining weeks of this marathon training program.
Saturday: Run 6.5 miles. In your second week, you now have gone from 5 to 6.5 miles for your long run. This doesn't seem like much of a jump, but steady increases in distance will help prepare you for the stress of running 26 miles. Don't worry too much about how fast you run in these early weeks. Just run at a pace that will allow you to cover the 6.5-mile distance easily. Feel free to take some walking breaks in the middle of your run. And remind yourself: You're doing great! Today you've finished your second week of marathon training.
Sunday: Take an hour and go for a walk, or bike ride, or do some swimming. This is your cross-training day, and it's here for two purposes. One, you want to train for about an hour to improve your aerobic base. Two, you want to exercise differently to both loosen your running muscles and allow them to recover. Don't underestimate the value of this second weekend workout. It's important!
Tuesday: 3 mile run
Wednseday: 3 mile run
Thursday: 3 mile run
Friday: rest
Saturday: 6.5 mile run
Sunday: cross-train
Monday: Rest. While taking the day off, evaluate how you felt after your first week of marathon training. You'll probably notice that there's a difference between "training" and simply "running" or "jogging." A lot of people play at running, going out for an occasional run on weekends, if the weather is good. Sometimes they'll run three or four days in a row--then skip several weeks before running again. But that's not training. Training is when you follow a schedule, such as this one, where each day has a purpose. If the weather is bad, you still run. If you have important business, you simply rise an hour early to run. Why? Because I told you to! :) And if Bro Bro tells you to rest, you rest. Follow my directions, and I'll get you to the finish line 17 weeks from today. That's a promise!
Tuesday: Today's workout is a run of 3 miles at a comfortable pace, the same as last week on Tuesday and the same as next week on Tuesday. Don't worry about yor pace for right now. Just get the mileage in.
Wednesday: Another 3-miler. This is your "hard" day of the week. If you want to run a bit faster than yesterday, do so. Today's 3-miler is also the same as last week's Tuesday workout, but next week you move up to 4 miles. As the program continues, the Wednesday mileage will increase 1 mile every second week. It's all part of my "Grand Vision" to get you in shape for the marathon. And trust me: You will do it!
Thursday: Still another 3-miler! It seems like we're in a rut, but don't worry: Next week the midweek workouts take a slight bump upwards in distance. Most of the mileage changes from week to week in this program are "slight." Slight changes will gradually get you in shape--and that's the best way. Slight changes will do it, but for the time being, be content with your third 3-miler in 3 days. The simplest and easiest way to accomplish a 3-mile workout is to run the same measured course each time. But consider having separate Tuesday and Thursday courses. Particularly as the program continues, you may want to bring some variety to your workouts.
Friday: This is a day of rest. Seemingly, you don't need a rest day now, but wait until your weekend runs start getting longer. If you're looking for something to do with your extra time while not running today (yeah right...I know, I know) jump in the car and go out and measure a series of courses from 3 miles up. You'll use them during the remaining weeks of this marathon training program.
Saturday: Run 6.5 miles. In your second week, you now have gone from 5 to 6.5 miles for your long run. This doesn't seem like much of a jump, but steady increases in distance will help prepare you for the stress of running 26 miles. Don't worry too much about how fast you run in these early weeks. Just run at a pace that will allow you to cover the 6.5-mile distance easily. Feel free to take some walking breaks in the middle of your run. And remind yourself: You're doing great! Today you've finished your second week of marathon training.
Sunday: Take an hour and go for a walk, or bike ride, or do some swimming. This is your cross-training day, and it's here for two purposes. One, you want to train for about an hour to improve your aerobic base. Two, you want to exercise differently to both loosen your running muscles and allow them to recover. Don't underestimate the value of this second weekend workout. It's important!
Saturday, January 24, 2009
5 miles down...many more to go
5.0 miles on treadmill 66.53 minutes
As I mentioned in the last post I was dreading this one. I haven't run 5 miles in about 3 years. I cleaned the house, got a massage(won't do this again on my hell workout day) ate a little lunch and waited until the absolute last hour in the day I had before I had to pick up my son from his friend's house.
I hopped on the treadmill, cranked up the Prince, Cirque De Soleil, and ACDC CD tunes and started running. The first 3.5 miles felt long. I kept a 12:35 mile pace and then had to drop back to 13:20 mile pace for the last 1.5 miles. It was a killer and I was sick the rest of the night from the physical challenge I just put my body through.
I took plenty of Ibuprofen and drank lots of H20 and look forward to my cross training day on Sunday.
I'm "living life" and "training this race" and I am on my way.
As I mentioned in the last post I was dreading this one. I haven't run 5 miles in about 3 years. I cleaned the house, got a massage(won't do this again on my hell workout day) ate a little lunch and waited until the absolute last hour in the day I had before I had to pick up my son from his friend's house.
I hopped on the treadmill, cranked up the Prince, Cirque De Soleil, and ACDC CD tunes and started running. The first 3.5 miles felt long. I kept a 12:35 mile pace and then had to drop back to 13:20 mile pace for the last 1.5 miles. It was a killer and I was sick the rest of the night from the physical challenge I just put my body through.
I took plenty of Ibuprofen and drank lots of H20 and look forward to my cross training day on Sunday.
I'm "living life" and "training this race" and I am on my way.
Living like Grandma Millie did
As I sat at Grandma Millie's funeral service this week and listened to the pastor's message about how G'ma Millie lived her life I was reminded that I have a choice in how I train for this marathon.
You see the pastor explained to the attendees that Grandma Millie made a choice 40 years ago when her husband died at a the age of 50. She had grown sons and a decision of how to go on. She could curl up and feel sorry for herself or she could "live life". For those of you who don't know her, she chose the latter... she lived life. She picked herself up by the bootstraps, found employment at age 50 and had plenty of challenges and fun along the way until she retired at 90 years old.
Yesterday as I stalled before doing the longest run of my training thus far, I was faced with a choice. I could cut corners and train the same half assed way I have through my 30's and into my 40's and try to cram in the training into the month before the 5k that was coming up, or I can really "train this race" and do the full workout without cutting corners.
I like Grandma Millie chose the latter. I will train this race and do what my trainer(s) recommend. Even through I may not feel like it on certain days I will follow through with my training plan and work hard to build my body, mind and soul to be successful with this endeavor.
You see the pastor explained to the attendees that Grandma Millie made a choice 40 years ago when her husband died at a the age of 50. She had grown sons and a decision of how to go on. She could curl up and feel sorry for herself or she could "live life". For those of you who don't know her, she chose the latter... she lived life. She picked herself up by the bootstraps, found employment at age 50 and had plenty of challenges and fun along the way until she retired at 90 years old.
Yesterday as I stalled before doing the longest run of my training thus far, I was faced with a choice. I could cut corners and train the same half assed way I have through my 30's and into my 40's and try to cram in the training into the month before the 5k that was coming up, or I can really "train this race" and do the full workout without cutting corners.
I like Grandma Millie chose the latter. I will train this race and do what my trainer(s) recommend. Even through I may not feel like it on certain days I will follow through with my training plan and work hard to build my body, mind and soul to be successful with this endeavor.
Tuesday, January 20, 2009
Training plan - Week 1
I'll be posting Biz's weekly workout plan on the blog here each week.
Here's the plan for this week:
Monday - off/rest
Tuesday - 3 miles (40 minutes)
Wednesday - 3 miles (40 minutes)
Thursday - 3 miles (40 minutes)
Friday - off/rest
Saturday - 5 miles (65 minutes)
Sunday - cross train (~60 minutes)
Here's a description of how this week should unfold:
Monday: Monday is always a day of rest (you can count on it). Rest is important for recovery after the weekend's workouts, particularly as the long runs progress from 6 to 20 miles. Your body needs time to recover. So take the day off.
Tuesday: An easy day. Run 3 miles (or 40 miunutes) at a comfortable pace. Over the next 18 weeks, you will add only a few miles to your Tuesday workouts. In a few weeks you'll move up to 4 miles. In week 14, you'll be up to 5 miles. By that time, you'll be so used to doing much longer runs on Wednesdays and Saturdays, that a run of that distance will seem easy. It's all part of the progressive buildup of total mileage designed to get you ready to run 26 miles. If even running 3 miles seems a strain for you, don't hesitate to mix in a walking break.
Wednesday: Three miles, same as yesterday. As the countdown continues, you will begin to run more miles midweek. Every second week, you will add another mile to your Wednesday workout. This midweek workout is what I call a "sorta long" run. What you will find most difficult as the mileage progresses from 3 to 10 is not going the distance, but finding time to squeeze a run taking more than an hour into a busy weekday. Just do it!
Thursday: Run the same distance that you did on Tuesday: 3 miles at a comfortable pace. Again, remember the walking-break option I mentioned for Tuesday. At 3 miles, you may want to run the full distance. But as the distance builds, and particularly on days when the weather is warm, you will appreciate a short break, particularly to stop for water. A lot of novice runners will do some walking in the marathon--if only through the aid stations--you want to practice this as part of your strategy.
Friday: Friday is also always a day of rest, to allow you to gather strength for the weekend. I know you won't hesitate to do exactly what I tell you. So take today off :)
Saturday: Today is your "long run." Even for a novice or beginning runner, 5 miles (today's workout) may not seem that long. But over the next 18 weeks, the distance for your Saturday run will increase to 20 miles. Don't worry too much about pace now; just run easily. If you want to do your long runs on Sunday rather than Saturday, simply flip-flop the two workouts, but the long run is the most important part of your training schedule. Avoid missing them at all costs. Wait, let me restate that...DON'T MISS THEM! :)
Sunday: Use this second day of the weekend to recover from your weekly long run by doing some easy cross-training. What kind of cross-training you ask? The exercise should be aerobic: an hour or so of walking, biking, swimming or some such activity. Swimming is a especially useful, because you can use it to loosen your muscles. If you run long Sundays, you can cross-train on Saturdays.
I've posted late (Tuesday night) so don't worry about the Monday and Tuesday workouts I have written in, just pick up with Wednesday
Follow the plan, and you're on your way to 26.2, Sista!
~ Bro-Bro (aka- Joel)
Here's the plan for this week:
Monday - off/rest
Tuesday - 3 miles (40 minutes)
Wednesday - 3 miles (40 minutes)
Thursday - 3 miles (40 minutes)
Friday - off/rest
Saturday - 5 miles (65 minutes)
Sunday - cross train (~60 minutes)
Here's a description of how this week should unfold:
Monday: Monday is always a day of rest (you can count on it). Rest is important for recovery after the weekend's workouts, particularly as the long runs progress from 6 to 20 miles. Your body needs time to recover. So take the day off.
Tuesday: An easy day. Run 3 miles (or 40 miunutes) at a comfortable pace. Over the next 18 weeks, you will add only a few miles to your Tuesday workouts. In a few weeks you'll move up to 4 miles. In week 14, you'll be up to 5 miles. By that time, you'll be so used to doing much longer runs on Wednesdays and Saturdays, that a run of that distance will seem easy. It's all part of the progressive buildup of total mileage designed to get you ready to run 26 miles. If even running 3 miles seems a strain for you, don't hesitate to mix in a walking break.
Wednesday: Three miles, same as yesterday. As the countdown continues, you will begin to run more miles midweek. Every second week, you will add another mile to your Wednesday workout. This midweek workout is what I call a "sorta long" run. What you will find most difficult as the mileage progresses from 3 to 10 is not going the distance, but finding time to squeeze a run taking more than an hour into a busy weekday. Just do it!
Thursday: Run the same distance that you did on Tuesday: 3 miles at a comfortable pace. Again, remember the walking-break option I mentioned for Tuesday. At 3 miles, you may want to run the full distance. But as the distance builds, and particularly on days when the weather is warm, you will appreciate a short break, particularly to stop for water. A lot of novice runners will do some walking in the marathon--if only through the aid stations--you want to practice this as part of your strategy.
Friday: Friday is also always a day of rest, to allow you to gather strength for the weekend. I know you won't hesitate to do exactly what I tell you. So take today off :)
Saturday: Today is your "long run." Even for a novice or beginning runner, 5 miles (today's workout) may not seem that long. But over the next 18 weeks, the distance for your Saturday run will increase to 20 miles. Don't worry too much about pace now; just run easily. If you want to do your long runs on Sunday rather than Saturday, simply flip-flop the two workouts, but the long run is the most important part of your training schedule. Avoid missing them at all costs. Wait, let me restate that...DON'T MISS THEM! :)
Sunday: Use this second day of the weekend to recover from your weekly long run by doing some easy cross-training. What kind of cross-training you ask? The exercise should be aerobic: an hour or so of walking, biking, swimming or some such activity. Swimming is a especially useful, because you can use it to loosen your muscles. If you run long Sundays, you can cross-train on Saturdays.
I've posted late (Tuesday night) so don't worry about the Monday and Tuesday workouts I have written in, just pick up with Wednesday
Follow the plan, and you're on your way to 26.2, Sista!
~ Bro-Bro (aka- Joel)
Monday, January 19, 2009
Power Surge
1.63 miles on treadmill
1st mile 12:30 30 push ups (15 knees 15 real) 72 crunches
Well I got a little excited today and did my first mile in 12:30 a minute faster than 3 days ago and 5 minutes faster than 4 workouts ago. I'm obviously still not at a training time and I only did 20:36 for 1.64 miles (how many more to 26.2?) I have along way to go. Felt like I could eat an elephant today. I have been really good with portion control and sticking to 3 meals a day for the last week(except Sundays) I think with the surge my appetite surged too and I fed it. Had a full dinner then half a peanut butter and jelly sandwich for something sweet.
I think I need to up the mileage and keep the strength and diet in check. Suggestions? I really need to get this extra 10-12 lbs. off.
1st mile 12:30 30 push ups (15 knees 15 real) 72 crunches
Well I got a little excited today and did my first mile in 12:30 a minute faster than 3 days ago and 5 minutes faster than 4 workouts ago. I'm obviously still not at a training time and I only did 20:36 for 1.64 miles (how many more to 26.2?) I have along way to go. Felt like I could eat an elephant today. I have been really good with portion control and sticking to 3 meals a day for the last week(except Sundays) I think with the surge my appetite surged too and I fed it. Had a full dinner then half a peanut butter and jelly sandwich for something sweet.
I think I need to up the mileage and keep the strength and diet in check. Suggestions? I really need to get this extra 10-12 lbs. off.
Friday, January 16, 2009
O.K. let's get this party started
13:45 1 mile 75 sit-ups 30 push-ups
Energy level a little low today. Of course it is Friday night but I'm still in. Yes, I think I can..just think of the train you know that little engine. Hmmm but did that Little Engine run 26.2 miles or did he just go over that little hill?
Energy level a little low today. Of course it is Friday night but I'm still in. Yes, I think I can..just think of the train you know that little engine. Hmmm but did that Little Engine run 26.2 miles or did he just go over that little hill?
Thursday, January 15, 2009
Day 2 I'm still in
13:55 1 mile Treadmill 100 situps 30 push ups
Music of choice while on the treadmill ACDC Live Album. A little THUNDER can always get the heart pumping and the "I can do this" attitude flowing.
Well I am still feeling strong today but who wouldn't I've only run a mile, ha ha. With this pace now I will finish the race in 6:06 (ouch) Damn that is like running (yes literally running) a whole day.
O.K. since that doesn't sound like fun, now I am motivated to get my time down and get my miles going.
Trying to watch my diet (which I have never really had to do before) and it is not very fun. Would like to lose about 10 lbs. so that I am not dragging any extra weight around with me.
Music of choice while on the treadmill ACDC Live Album. A little THUNDER can always get the heart pumping and the "I can do this" attitude flowing.
Well I am still feeling strong today but who wouldn't I've only run a mile, ha ha. With this pace now I will finish the race in 6:06 (ouch) Damn that is like running (yes literally running) a whole day.
O.K. since that doesn't sound like fun, now I am motivated to get my time down and get my miles going.
Trying to watch my diet (which I have never really had to do before) and it is not very fun. Would like to lose about 10 lbs. so that I am not dragging any extra weight around with me.
Tuesday, January 13, 2009
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