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.

Heat Wave........

Is it possible that I am already done with Old Man Winter? For Chicagoland this has been a mild winter (knock on wood), but I still feel the need to be done with it. I need warmer temps and longer days. I mean, I gots some training to get done. AND I miss my bike! Bike I do love you!

O.K., I moved up the long run to today because of the heat wave. Yep, it was 20 degrees when I departed at 9am. Tomorrow the projected high temp is 15 degrees with massive winds and wind chill. It was a no brainer.

The plan called for 6 miles and I gave it that and just a bit more. I am still working on slowing things down when I run outside. Most of the experts state that a novice should be running his long efforts slower then his anticipated marathon pace. Well, I want to run a sub 4 hour marathon, which puts my "anticipated" pace around 9 minute miles. It seems sooooo slow though. I just need to remind myself that the goal is 26.2 miles at 9 minute pace and training runs of 7 miles at 8 minute pace will do more harm then good in the long run. I think? Who knows?

While I was gearing up, or walking around the house in my Under Armour TIGHT cold gear shirt, the wife blurted out; "You are a freakin machine!" Thank you honey.

Tonight is date night. We have some baby sitters (yes it takes two to handle my little angle) dinner and a movie in our plans. Yep, A Real Movie at the Theater. Yeah for us. Unfortunately, the movie we want to see, Blood Diamond, is not playing nearby, but we will find something. Later.

Scrubs, The Musical.....

With all the BEAR excitement I forgot to mention something about my favorite TV show, Scrubs; I FREAKIN LOVE IT!

Coffee Bucks killed me. I mean it was subtle and not so subtle all at the same time. Every scene had someone holding their Coffee Bucks cup. You know how people hold them so you can see that they are not just drinking gas station coffee, but some real gourmet Coffee Bucks coffee.

Scrubs, The Musical, which I watched last weekend (TiVo), was just pure brilliant comedy television with a touch of heart and feeling added in. It has to be the best 30 minutes of television I have ever seen. Yes, I said EVER! Good times.

The workouts have been solid this week. I am sticking to Hal Higdon's Novice Half Marathon training plan fairly well. I am making the required mileage and then some. I move the weekly rest day between Thursday and Friday depending on work & life. You can follow all of my exciting training by clicking on the sidebare link to my log over at Buckeyeoutdoors.com.

I am not a big fan of the cross training, but that is mainly due to the limited options this time of year present for me. Unless, I get to the gym I really do not have any at home cross training options. I am thinking about busting out one of the wife's yoga DVDs for this weekend planned cross training??

Now the core strengthening is something I have developed a nice little at home routine for. Some sit-ups, push-ups, chair dips, scissor kicks and what not. I actually am seeing some results already. It is crazy how fast things can tone up when you don't have 40 lbs of fat insulating it. :) Later.

SUPER BEARS!!!

BEAR DOWN, CHICAGO BEARS
Make every play, clear the way to victory! Bear Down, Chicago Bears
Put up a fight with a might so fearlessly! We'll never forget the way you thrilled the nation
With your T-formation. Bear Down, Chicago Bears
And let them know why you're wearing the crown! You're the pride and joy of Illinois,
Chicago Bears, Bear Down!!

10, Feels Like 2........

Yesterday was my long run day and I had no desire to log an hour on any treadmill. So, at 9am I geared up running style and went to it. Actually, I did 4 minutes of warm up on the treadmill. This way I could step outside into the depths of winter and immediately begin my run, which I did.

It was an hour later and 7.16 miles before I stepped back into the warmth of home. I spotted two other runners while I was out there. I battled the elements, my body, and my mind. It was a very satisfying run!

Now I am off to prepare for DA BEARS!!!

Later.

Present Tense

Time to stop dwelling on the past and focus on the future. 2007 is well under way, so let's get some work done.

I like goals. I like stating my goals. It makes them real. It makes me accountable.

2007 Goals

3/18/07 March Madness Half Marathon 13.1 Mile Hilly Course. Already Registered.

6/16/07 Horribly Hilly Hundreds 124.2 Miles with 10,700 feet of elevation gain.

7/14/07 Ride Across Indiana 160 Miles, One Way, One Day.

10/7/07 The Chicago Marathon 26.2 Miles. Already Registered.


Mileage goals for the year will likely just happen as part of my training, but they are 2007 cycling miles and 703 running miles.

I plan to ride several other centuries (The Sudden, The Udder, The 4th Metric, The Psycho's Double, & The BFNIC), but these are open for consideration due to family and this new commitment to running.

As you can see I have become or WANT to become a runner. Why? Well, I am enjoying running as the temps have turned colder. AND, I have two lifelong friends that will partake in this Marathon Journey with me! It should be very interesting.

This year will be different then last year. I will start this year physically fit. In fact I start this year being in the best shape of my life. My current half marathon training has me up to 20 miles a week. I very much look forward to Spring Time and hopping on the bike to see where I am at as a cyclist.

What are you 2007 goals? Will I see you at any of these events? Now get back to training. Later.

Almost Done With 2006, but.......

January 2006


April 2006


August 2006


November 2006

Transition......

My life took a turn for the better in 2006. At the start of the year I realized I was a 32 year old, 6'3'', 236 lbs., inactive, unhealthy, and unhappy person. I ate to much, drank too much, and argued with my wife too much.

As we roll into 2007 I am still 6'3'', but little else is the same. I am 33, physically fit, healthy, and 170 lbs. Personally I am happy and more in love with my wife of almost 10 years then I have ever been. I am a cyclist and a runner. I even have thoughts of becoming a Marathoner and a TriAthlete.

In 2006 I cycled 2508 miles. This included five organized centuries (one day 100 mile rides), the one day one way 160 mile Ride Across Indiana, a just for fun solo self supported 85 miler, and one organized metric (one day 62 mile ride). I developed a love for padded lycra and spent way too much on a carbon fiber beauty.

When the temps turned colder I morphed into a runner. I ran a 5K in Sept (24 mins) and was hooked. Then it was a 10K (50 mins) and another 5K (23 mins) in late November. I ended the year with several 20 mile weeks and 264 total miles for the year.

As I went from couch to bike to 10K the weight kept coming off. For me it was all about Calories, Calories, Calories, and Calories. I counted every single one. Fitday.com was my thing. A great site for anyone looking to shed some pounds.

At years end I had a daily calorie average of 2800 and dropped 66 lbs. I didn't starve myself, but I did go to bed hungry in the beginning and it was the jump start shock I needed.

It is a science; you need a 500 calorie deficiency per day, every day, to lose one pound a week.

My wife played a key role in all of this. She managed the home base while I was off riding the summer away. She supported me and encouraged me to do the crazy things like ride 160 miles in one day on a bike. She was genuinely happy for me every time I succeeded at one of those crazy adventures. Not to mention she has lost 50 lbs. doing Weight Watchers. She didn't do any meetings or order any food. She just borrowed the books from a friend and followed the plan on her own. Congrats honey you look fabulous!!

Alright, that was 2006. I have blogged too much. Later.

Review and Goals

After a fabulous year it seems only right that I review and reflect on my successes and failures. Plus, I am a big fan of goals and I have some lofty ones for 2007. This aint a tease, because to do that it would mean I am silly enough to think anyone else cares. The review and goals are coming just not right now. This post is really only a test for me using the email to blog post feature. Two years of blogging and I did not know you could email in your blog post! Who knew? Cool. Later.

 

 

Hello 2007.......

Happy New Year Blog World!

06 was a fantastic year for me and my family. I hope the same was true for you. If not, be done with 2006 and focus on the future, 2007. I plan to reflect on my 2006, blog a write up and some pictures and what not, when I get a chance. However, I first must head off to Taco Bell to pick up lunch. It is our Tradition for this day! Last year at this time the Bell was one of triggers to jump start me on my road to fitness. Good times. Later.

This Just In....

Pizza Hut & All You Can EAT = BAD!

Wait, or is that gooooood?!?

Well, anyway, it sure WAS good!

Therefore, I must run and run fast.

I really have nothing. I just can not seem to get into this work thing. Can you? Do you enjoy what you do? The people you work with? The money you are paid?

Too many questions. I all really want to do is go home and run or ride or run then ride. I mean it is like 42 degrees outside! Later.

The Take.............

So I am like 33 some years old, but still love me some Christmas Gifts. This years take was pretty darn good. Don't you think so?

On a different front, I ran almost 22 miles last week. Along with the 30,000 holiday calories I likely ate up and I had a week of two Milestones!!

Merry Christmas to All!!!!

Later.