Sidestepped....

Ice Bath, Rest, Ice Pack, Rest, Repeat...........and all is well. Sunday was a complete off day finished with some red wine and the Oscars. I think I must have been more mentally shaken then physically after my poor run on Saturday. When you put in so much effort and time you don't want one miss calculation to bring it all to an end. So, the ankle is good an the knee is normal. Normal meaning it requires a little extra TLC then the rest of me :)!

I highly recommend the ICE BATH, well cold water soak, for anyone feeling the strains of training. It takes only 15 minutes and will have you back on the road running and cycling in no time. Don't cheat, make it all cold water, just skip the ice. The hardest part of the process is just getting your arse down into the cold water.

This week the running has been solid despite being treadmill efforts. If this rain, ice, snow, and wind storm holds off I plan to log my 5 miles tomorrow outside. Yeah for outside. Later.

Training Mistake?

I feel my S.A.D. (Seasonal Affective Disorder) coming back with vengeance just like winter is, RIGHT now. We are under a Winter Sleet, Ice, and Snow advisory. I was foolish to think that this weeks balmy 45 degree days were the end of the old man?!*!?@?.

So, this was a solid week of outside runs. Almost 20 miles worth of outside runs. The training plan called for a 10k race this weekend. Well, it is February in Chicago and there are NOT too many 10k races going on this weekend. Since this Half Marathon I am doing (3/18/07) is slated as a tough, challenging, hilly course, I thought I better run some hills. All my training runs have been on flat paved roads or the treadmill.

I headed out to Waterfall Glen Trail, a 10 mile loop limestone path of rolling terrain. I guess those two 45 degree days were not enough to melt the snow off the path! Duh!! It was mostly covered with a nice hard packed layer of snow and ice. However, I had made the trip of 25 minutes and was going to give it a try.

I can not really explain it. The ground was uneven, bumpy, slick, and hard. For some reason I did 3 or so miles on the trail then 3.5 on some surrounding roads. The trail running was dumb. I tweaked my left ankle and knee. Both are sore, especially the ankle. My quads and lower back are really tight too.

My first step brought my first thought, NO, but I ran the path anyway. :( I am bumming to think this run could really set me back. After 10 solid weeks of training and results, I am so close to race day! I did the ice bath, well really cold water bath, today and hope it feels better tomorrow. Atleast it may get me out of snow shoveling tomorrow. Later.

Long Run................DONE.

AND it was an outside effort. Once again, a frigid outside effort, but it felt sooo good. The real feel temp was 2 degrees at departure. No problem as I have done this temp once or twice this winter already. The key is the warm up. I gear up and get ready to roll, but first I put in five minutes of brisk walking on the treadmill (yeah I know, the evil dreadmill strikes again) before I head out. This way my second step out the door is a running one. It seems to work for me.

The run was a distance PR for me. It was a very satisfying effort. This run completes week seven of my Half Marathon Training. I started a week late, so that leaves me with four to go. It is really awesome to set a goal and journey towards it. I am seeing progress with every step.

The run numbers: 8.1 miles, 1:09:26, 8:35 pace, 150 avg HR / 162 max HR.

It is not easy to stay on course, but I do. I am finding a way to handle family and work and training and weather and the treadmill with success. To all those out there training away, stay focused and fight through the evil axis of winter. You will be better for it. Later.

Be Gone With Yourself.........

Winter, I hate you. Yes, you have been some what nice this season. However, lately you have been rearing your ugly self. The cold and the below zero temp days for the past two weeks are ridiculous. The 10 inches of snow in February are uncalled for. The 8 straight days of treadmill running have me ready to puke. Just be gone with yourself and make me happy. PLEASE.

Yes I have a long run this weekend. A long run that will be a PR (personal record) distance for me. There is no way I can manage over an hour on the treadmill. So, it must be outside. Is Spring here yet?? Later.

Snow DAY!!

So, I am 33 years old and experiencing my second SNOW DAY this winter. The first one was in December and I had been in the car for over an hour on my 20 mile commute to work when I got the call that our office would be closed. After an hour to get back home it was a lovely little two hour morning trip for nothing.

Today it is the threat of snow that has shut us down. My total car time for almost-to-work-and-back was only an hour this morning. This time I was not pissed that they called so late as I really did NOT want to participate in the Rush Hour Traffic / Blowing Blizzard Like Snow Conditions that the everyone is predicting for tonight.

So, time to do some surfing and finish my coffee. Then off to the gym to use those wonderful treadmills and log some miles. Later.

13 degrees feeling like 2.......It was a rough start. Things were tight and sore?? I didn't hit my stride until mile 4ish?? Still it was a successful and satisfying long run. Plus, it was my second run with the Forerunner 305. I uploaded the runs to BIMactive.com then sent the stats to my blog. Pretty cool service. Similar to Motionbased, but no free upload limit and no direct upload. Performance Distance: 6.61 miles Time: 0:57:45 Speed: 6.90 mph Pace: 8' 41 /mi Heart Rate: 145 bpm (Avg) Calories: 904 163 bpm (Peak)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 176 - 196 0h 00m 0%  0.00 mi Zone 4 157 - 176 0h 00m 0%  0.07 mi Zone 3 137 - 157 0h 56m 97%  6.45 mi Zone 2 118 - 137 0h 00m 1%  0.08 mi Zone 1 98 - 118 0h 00m 0%  0.03 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 29 -0' 12 7.1 +0.2 144 0 ft 2 8' 40 -0' 01 6.9 +0.0 146 +4 ft 3 8' 42 +0' 00 6.9 -0.0 143 0 ft 4 8' 47 +0' 05 6.8 -0.1 146 +3 ft 5 8' 49 +0' 07 6.8 -0.1 144 -3 ft 6 8' 48 +0' 06 6.8 -0.1 145 -6 ft end 8' 57 +0' 15 6.7 -0.2 145 +3 ft Versus average of 8' 41 min/mi

Posted from bimactive.com

Eight Crazy Nights............

If you are anywhere near the Midwest part of this great county then you know it is COLD! It has been really cold for that last 14 days or so. Prior to my run on Friday it was all treadmill all the time. Mostly on my POS dreadmill in the basement. I must admit most of my runs this week were late, after dinner, as work and life kept us busy. So, I can not totally blame the cold. I got the miles in though and that is what counts.

It was Eight straight runs inside on a treadmill and I wanted no more of it. Plus, I have this cool new Garmin Forerunner 305 that I just had to try out. It was cold and I fell just short of the planned 4.5 miles, but the pace was fast and it felt real good. The 305 is off the hook sweet! Yes, I like it.

Today I finally completed a real cross training session. I had some time and hit the gym where I logged a nice and easy 50 minutes on the stationary upright bike. As you can see, if you check out my training log in the right hand sidebar, it was a moderate effort/pace for 15 miles. It is exciting to see how easy I could pedal off 15 miles at that pace. This running stuff could really get my cycling season off to a quick start.

Tomorrow is long run day. Seven Miles is the plan. At 9am it will be 14 degrees feeling like 1 degree. I can NOT wait to hit the road. The goal is to hold the pace back to 9 or 9:30.

Anyone out there try or eat Kashi Foods? Currently I am a Kashi fanatic as I try to clean up my diet even more. They make awesome chewy and crunchy granola bars. My current favorites are Pumpkin Spice and Peanut Butter. Plus, I dig the waffles and various cereals. They make great tasting natural food without highly refined sugars, artificial additives, or preservatives, which makes for a better me. Check them out.

Later.

While I Wasn't Looking...

I ran a bunch last month. I started a half marathon training plan after building a running base of 15 to 18 miles per week in November and December of 2006. See, you have to train so you can train.

How much is a bunch? 82.2 miles!! I had no idea until I was messing around with the training log reports over at BuckeyeOutdoors.com.

Here are my January 07 Running Stats:

Walks/Runs: 21

Average MHR: 168.0
Average AHR: 146.9
Average Time: 00:34:47
Total Time: 12:10:34
Average Speed: 6.8 MPH
Average Mi Pace: 8:53
Average Distance: 3.9 Mi
Total Distance: 82.2 Mi
Average Calories Burned: 534.1
Total Calories Burned: 11216

This week will be a toughie training wise. First, the weather is horrible. With highs barely above ZERO and real feel temps of MINUS Twenty being forecasted, miles will have to be logged on a treadmill. Secondly, the plan has the length of each run slightly increasing, which means more time. Third, the Wife has a super busy work schedule this week that puts me on the front line of baby duty. Finally, this all means I will be running at night, after dinner, around 8pm, AND on my POS home dreadmill in my dark, cold, and unfinished basement.

Wow, this really reads like I am lining up my excuses?? However, I look at it like I am lining up my motivation! I will succeed. First on the home front, then on the training front.

What about the Bears? Uh, Grossman = Really Bad, Defense = Bad, Offensive Line = Bad, Game Plan = Bad. It started perfectly and ended horribly. I did manage to eat my way to happiness though!

Later.

Coffee Facts.........

Today, on The Today Show, they had some type of coffee expert who actually had some interesting information. I love coffee. I love Starbucks. I always wonder how much caffeine is in that delicioius coffee I drink every day?? Well, now I know.

Starbucks Coffee

• Tall (12oz) = 195 mg of caffeine
• Grande (16 oz) = 260 mg
• Venti (20 oz) = 325 mg
• Espresso Shot (1 0z) = 65 mg

They put two shots of espresso in a Grande Latte. This means the large regular black coffee I normally get everyday after lunch has double the caffeine then the Grande Latte Treat I get once in a while. Interesting? Maybe not, but now we know.

On the training front things are boring. With temps not passing the 10 degree mark I have been logging miles on the treadmill. My home treadmill is a cheap POS!! And I hate it, but miles are miles. Wait, not totally boring. My new Garmin Forerunner 305 has arrived from Amazon!! It is charging right now. Yes, this means I have two Garmins (I have the Edge 305 for cycling). That is why I work!

Today, my little girl is sick and I am staying home to take care of her. I feel so bad for her as she looks so sad. :( The plan is for lots of cuddling and TV watching today.

GO BEARS!!!!!!!!!!!!

BEARS 27 - COLTS 24.

Later.