Workouts 6/1-6/14

DAD

Monday: Off

Tuesday: 3 miles easy

Wednesday: 10 minute warm up, 1 mile at race pace (9:20), 4 minute STANDING rest, 1 mile at race pace (9:20), 10 minute cool down

Thursday: 3 miles easy

Friday: off

Saturday: 3 miles easy

Sunday: 5 miles at TEMPO pace (9:40).

Monday: 3 miles easy

Tuesday: 5 minute warm up, 5 x 3:00 at tempo pace, 1 minute jogging rest in between, 10 minute cool down

Wednesday: 3 miles easy

Thursday: 2 miles easy or off

Friday: off or 1-2 miles easy

Saturday: Spear-It 5k + 5 minute cool down

Sunday: 5.5 miles easy

LISA

Monday: off

Tuesday: 0ff

Wednesday: 2 miles easy

Thursday: 2 miles easy + .5 mile up tempo (sub 10:00)

Friday: off

Saturday: 2 miles easy

Sunday: 3 miles easy + .5 mile up tempo (sub 10:00)

Monday: 2 miles easy

Tuesday: 2 miles easy + 1.2 miles up tempo (sub 10:00)

Wednesday: 2 miles easy

Thursday: off

Friday: off

Saturday: Spear-It 5k

Sunday: 3 miles easy

Last run of May

4.2 easy in 29:18 (6:58.5 ppm). Felt quite good today after the two day layoff. This was by far my fastest easy run of the year. I had to watch myself from going faster. I think the layoff helped quite a bit.

Mileage 5/25 thru 5/31

Mileage for 5/21 thru 5/31 was 19.88 miles.

weekend run

I am VERY sick.  I tried Saturday to "sweat" it out with a 2 mile walk with mom, but ended up feeling worse.  Last night I fell prey to the local pharmacist, who doped me up with her prescription meds, but failed to warn me of the side-effects, despite being knowledgeable of them.  So when I spoke to mother this morning and told her that I did not sleep for one second all night, she informed me that she had the same problem when she took those pills, I was rather upset!  In any event, she watched the kids for a couple hours so I slept this morning.  When I woke up, I felt decent so I decided to try a 2 mile run.  This was probably a big mistake, given my condition, but I wanted to try.  I did not want Chippens to be disappointed in me, and it is such a beautiful day.  So, I plodded along and ran the usual course the hotel and back.  I made the mistake of looking at my watch when I was leaving, and I am embarrassed to say the run took me 23 minutes.  However, given my condition, I think I should still be applauded for effort.

No scale here so I don't know the weight loss situation, but I have stuck with the plan, which is sort of a miracle since every time I'm around mom I seem to gain weight!  

5 miles

Ran 5 miles for the first time this season.  Last 1 1/2 miles were tough as the legs were really tired.  My new watch gave out 1/4 mile into the run so I don't have a time, but I guess it would be about 10:30 ppm. for the entire run.  Hope battery on watch isn't bad.

30 minutes easy

Ran 30 minutes easy today at the lake.  Covered 2.9 miles.  It was an even pace (1.45 miles out and 1.45 miles back).  10:21 ppm for entire run which is just about right for an easy run.

1st day with new Garmin GPS watch

This was my first day with my new Garmin GPS watch.  I really like it.  My workout was 7 min. warm-up followed by 4:00 min. race pace x 3 with 2 minutes jogging rest in between and finishing with a 5 minute cool down.  Total was 28:01 min (slow on the stop button), and I covered 2.93 miles (9:34 ppm).  I had the wind behind me for 2/3rds of the run.  My race pace fluctuated between 8:45 ppm and 9:15 ppm, which is probably too fast.  The jogging in between averaged about 10:15 ppm.  I have to drop 10 seconds per mile to beat last year's Asparagus Run time.

Day 2 & 3

I walked 45 minutes on Thursday, and ran 2 miles this morning.  It was horrible.  I could barely do it.  I don't know why.  I just got winded really quickly.  I had to take several breaks.  I put the elevation on "1" and I'm wondering if it would make a big difference if I kept it on "zero" instead.

On the plus side, I have officially lost 1.8 lbs.

Easy

4.2 easy in 30:47. And thus concludes 28 straight days of running. Time for a break.

Day 1

I ran 2 miles easy (10:30 pace) and also did some walking.  For some reason, the run was quite hard.  I'm not sure why, but it was.  I thought the treadmill would be easier than outside, but it was hot and my calves cramped up.  In any event, I ended up going 3.25 miles total (with walking).

Today was Day 1 of "our" diet.  I can say "our" because Raj has committed himself to doing it with me, which is hilarious, but very motivational.  He texted me throughout the day about how happy he was with his leafy salad, etc.  I am just glad Day 1 is over...  On the plus side, we enjoyed an "ice cream sundae" for dessert tonight.  It consisted of 1/4 cup of ice cream (which is about the size of an ice cube) mixed with Fiber One cereal.  I am not joking.  That is what they call a "sundae" on this diet.  Obviously the author has never been to House of Flavors and gotten her picture taken for eating the Pig's Dinner!

30 minutes easy

Ran 30 minutes easy today.  Legs were tired and pace was slow.  I figure the ppm was approx. 10:30.

Time for a break?

Did two Hershey Hills this morning... 2:58 and 3:08. Total time was 32:45 for the 4.4 miles. Felt really fatigued this morning as that 10 second drop off indicates. I might be overdoing it a little bit and getting worn down. I've run 27 days in a row, so I might run tomorrow to make it a full 4 weeks straight and then take Friday and Saturday off.

Weight was 175 before run, 173 after.

The Last Supper

I walked for 45 mins. on the treadmill this morning.  I have decided to do "The Instinct Diet" by Susan Roberts.  I start tomorrow.  I spent $166 at the grocery store tonight buying all the fruits and vegetables I will have to eat on this diet.  According to the book, losing weight can be fun and enjoyable.  I feel no fun or enjoyment when looking at the "menu" I will follow for the next 2 weeks (with slight modifications for 100 calorie "treats" thereafter -- i.e. 1/3 slice of pizza -- Oh Joy!)  As part of my "last supper" Chippens gave me a Little Debbie snack cake.  Tears rolled down my cheeks as I tasted it and reminisced about the good ole middle school years when I used to eat those for lunch and not worry at all about how many calories they had...

Raj has just declared that this diet is easy and nothing more than "will power" and he feels he can join me in it.  Now that I have some competition in this endeavor, I will no doubt be more likely to succeed!

Miserable

4.2 miles around the block. 30:56 (7:22 ppm). Felt really horrible today. It was ghastly humid out, and I had a hard time breathing again.

Weight was 176 before run and 173.5 after.

monsoon weather - Silver Lake style

Ran 5 min. easy + 12 min. up tempo + 2 min jog rest + 8 min. up tempo + 5 min. easy.  Driving cold rain so I stuck to paved surfaces and later measured route on the car odometer.  Worked out to be almost exactly 3.2 miles in 32 min. (10:00 ppm).  Monsoon-like weather here at the lake just as in Florida last week.  Only difference is it was 51 degrees here.  I even wore gloves and very glad I did.

2 miles for Lisa

I am posting for Lisie at her request because she is on the road to Bloomington.  She ran 2 miles this morning along the lake.  She reported that she didn't see as many sand fleas as yesterday.

Easy run

24:12 from the hotel this morning. I'll call it 3.2. Ran a ways and then found a path around a pond at the AT&T headquarters.

30 minutes easy

I outsmarted the sand fleas today and ran at 6:30 a.m. Not a truck on the road as the "amphipod wannabes" were still burrowed in their sand-filled pick-up beds, wrapped in their confederate flags and surrounded by empty beer cans. It was an absolutely beautiful morning at Silver Lake with the barely rising sun shining on the dunes, and the placid lake and empty road still in the last shadows of daybreak. The only sound was my footsteps.
The workout called for 30 minutes easy which I completed. I note that I crossed the 3 mile mark at 29:57 so my pace must have been about 10 min. per mile. I think 10:00 ppm is my easy pace at this point. I have a slight groin pull which I hope doesn't worsen
Anxiously awaiting my GPS running watch which arrives Wed. It is the same as Lisa's.

4 mile long run

Ran the first 4 mile long run of the season.  Time was 40:20 (20:06;20:14); 10:05 ppm.  Before the coach chews me out, I ran easy with no labored breathing for the first 3 miles.  My legs did get tired for the last mile, and I breathed a little harder, but I did run easy.  Looking back at the blog for last year, I note that I had the same problem in June last year with my ham strings cramping up.  Dodged red necks in big trucks most of the way.  I have concluded that the gestation period of a red neck sand flea is 12 hours because they seem to have doubled overnight.

Workouts

May 25-May 31

DAD:

Monday: 25-30 minutes easy

Tuesday: 5 minute warm up, 12 minutes up tempo, 2 minute easy jog, 8 minutes up tempo, 5 minute cool down

Wednesday: 25-30 minutes easy

Thursday: Off

Friday: 7 minute warm up, 3 x 4:00 at race pace w/ 2:00 jogging rest in between, 5 minute cool down

Saturday: 25-30 minutes easy

Sunday: 5 miles easy

LISA:

Monday: 2 miles easy

Tuesday: Off

Wednesday: 2 miles easy

Thursday: 2 miles easy

Friday: Off

Saturday: 2 miles easy

Sunday: 3 miles easy

Easy run

Got up and ran to the hotel and back.  I think it's 2 miles.  No ipod and no watch, so I am not sure.  I just wanted to get up and do it, without knowing just how slow I am!  I actually enjoyed it.  I think I might do better for awhile just "running" and not making it "training" for anything.  When I see how slow I am, it depresses me.

Tibits

I was wheezing like Tibits this morning on my run. I don't know if it was allergies or my exercise-induced asthma or what. It happens to me every once in a while. It feels like I'm breathing through a straw and makes it very difficult to run. My legs actually felt good this morning.

Anyway, I got up early and ran 6.2 in 42:48 (6:54 ppm). Mile 1.1 was 7:26, then I ran the next two in 13:40. I was halfway at 21:06 and ran each of the next two miles in 7:01. My last 1.1 was 7:40.

Since I averaged under 7 ppm, it counts as a tempo run and long run. I tried to go a little faster because I figured I wouldn't get in a hard workout tomorrow.

1 mile slow up tempo + 1 mile race pace

Ran 1 mile slow up tempo (10:06) + 1 mile race pace (9:18) at Silver Lake.  All the sand fleas in their big trucks are out in full force.  Total time 19:24 (9:42 ppm).  Long run tomorrow.

Run with Val

I ran a VERY easy 2.2 with Val this morning in 19:05. She is just starting her training.

Weekly mileage total: 23.4

Easy 1

I was running late to pick up Val so I only had time to fit in one mile on the treadmill.

1 mile easy + 1 mile up tempo

I decided to wait until tomorrow for the interval workout so I ran 1 mile easy and then 1 mile up tempo in Cadillac before leaving for Silver Lake.  First mile was 10:13 (easy) and second mile was 9:47 (up tempo).  Total time was exactly 20:00 (10:00 ppm).

15 minutes of strideouts in Cadillac

Did 15 minutes of strideouts. Spent all day in Traverse City taking Mom to various doctor appointments. At 6 p.m. I tried to run but decided to do strideouts from the house to Kenwood and back because I want to have a hard interval run tomorrow, and there is not enough time to recover if I ran late tonight.

Final Orlando Run

Clearest morning yet. Easy 3.4 loop in 24:20. Val and I went swimming afterwards.

Blue sky

3.4 loop around the golf course. 7:30 warm up + 2x3:00 surges w/ 1:00 jogging rest in between. Cooled down the rest of the way for 23:36 total. Swam and did the hot tub afterwards.

No rain this morning but still cloudy and humid. Still, I saw a thin sliver of blue sky for the first time since arriving on Sunday.

2.4 mile loop at the Marriott

Ran 2.4 mile loop on Marriott golf course in monsoon weather.  Time was 23:37 (9:50 ppm).

Monsoon

Approximately 3.4 miles in monsoon rains around the golf course in Orlando this morning. 26:01.

3 miles easy

Ran 3 miles easy with Raj at 9 a.m. here in Orlando.  Stopped at 3 miles because of sharp intermittent pains in the lateral aspect of my right knee.  These pains have popped up at about 1 1/2 miles in my last 3 or so runs.  Time was 32:30 (10:50 ppm).  Time was slow due to the humidity and the fact we were picking our way around the Marriott complex and took a lot of twists and turns not knowing exactly where we were going.

Long intervals

On the golf course at Orlando @ 6:30 a.m.. 7:30 warm up + 3 x 5:00 hard w/ 2:00 jogging rest in between. 6:50 cool down for 33:20 total. Quite humid! Felt nauseous afterwards. I'll say it was 4.85 miles.

easy 2 mile walk

Late start getting up so I walked 2 miles with Lisa and Mom. By 8:30 a.m. the heat was oppressive. On a positive note, I got the lay of the land for an early run tomorrow, hopefully. This is the worst venue for jogging that I have seen in a long time. X-ways everywhere, hardly any sidewalks, and very heavy traffic.

Long run

Long run in a.m. from Val's house. Val couldn't come with me because she had "to pack." Time was 37:34. Went out 18:45 and then turned around hoping to run 5 miles based on 7:30 pace. One of the miles was marked on the trail I ran on, and I ran 7:17 for that mile, so based on the fact I ran even pace the whole way, I figure I ran about 5.15 miles.

liquid energy

3.4 easy this morning. 26:05. After about 10 minutes, I thought the liquid energy I consumed last night was kicking in, but then when I turned around I realized I just had the wind at my back.

Weekly Mileage Total: 24.6

Lisie and Dad 2 miles easy in Gainesville sauna

Lisie and I did 2 miles easy (GPS) this morning in the Gainesville Finnish sauna. Time was 20:46 (10:24;10:22). Tomorrow and thereafter it will be the Orlando Turkish bath. I felt good. Lisie did very well. She's in better shape than she thinks.

easy + hard

Same run as last Friday - 2.2 easy + 1.2 hard. Splits were 16:40/7:17 for 23:57 total. Last week's splits were 16:45/7:34 (24:19), so I'm happy to have improved today. When I saw I was at 16:40, my goal was to break 24 minutes, and I did that. Still, I won't consider myself to be in any kind of shape until I can get that 1.2 down to under 7 minutes! Temp was in the low 60s, high humidity, and I had a moderate-strong headwind on the last 1.2.

2.5 easy in the Gainesville heat

Ran 2.5 miles with Tim and Raj before letting them continue on. Pace was easy, and temp was a humid 83 degees. Time was 27 minutes.

3.4 easy

Another easy 3.4. This time in 25:15. 12:52 at half.

Hills

Mini hill workout today. 1.2 warm up in 8:51, then 1 Hershey Hill in 3:06. Easy rest of the way back for 3.4 total in 24:47. The slow and steady build up continues.

Weighed 176 this morning, down about 2 pounds from where I was when I started working out. I'm also averaging about 1 lb a week in weight loss. Would like to get down to about 165.

Lowest recorded weight last summer was 167.5 on August 20, but that was after a 6.6 mile hard run in 88 degree heat.

On September 21, I weighed in at 169.5 after a run, so I probably put on 6-7 lbs. over the winter.

10 min. easy + 10 mi. up tempo + 5 min. easy

Ran 10 minutes easy followed by 10 minutes up tempo and then finishing with 5 minutes easy. No distance measured, but I think I covered about 2.4 miles. 195 lbs. this morning which means I've lost 3 lbs. since Ireland or about 1 lb. per week. Would like to keep that up for the next 2 months, but that may be difficult. Trying to use the "abdominizer" every day.

Recovery run

3.4 easy in 25:44, although it didn't really feel easy. Fatigued from yesterday I guess. Warm and windy today.

2 miles easy

2 miles easy tonight at a very easy pace. Time was 21:25 (10:45;10:40). Have run 6 days in a row and saving a little for a harder workout tomorrow.

2 days in a row

Last week in Vegas I did work out twice, but I did not post.  I want the record to be clear on that.

Yesterday I did 2 miles slow.  10:54 pace.  I walked before and after.

Today I walked the whole time.

Needless to say, I am woefully out of shape, but at least I am doing something!

Hard Run

2.4 hard in 14:48 (6:10 ppm). 7:13/7:35. Course Record. Old record was 15:18 on May 4, 2009. It was a good day for running today. Not too hot or humid. Legs felt good today but the heart and lungs were laboring. Still, I was happy to take 30 seconds off my time in just one week! Did a one mile cool down VERY slow in 8:52.

5 minutes easy + 15 minutes up tempo

Ran 5 minutes easy followed by 15 minutes up tempo this morning. Although there was no distance requirement, I did note that I passed the 2 mile mark a few seconds before 20 minutes.

Workouts

Dad:

Monday: Five minutes easy + 15 minutes up tempo. No distance requirement.

Tuesday: 2 easy

Wednesday: Off

Thursday: 2 easy

Friday: 10 minutes easy + 10 minutes up tempo + 5 minutes easy. No distance requirement.

Saturday: 2 easy

Sunday: 3.5-4 miles easy.

Lisa:

Monday: 2 miles easy (10:30-11:00 pace)

Tuesday: off/walk

Wednesday: 2 miles up tempo (10:00 pace)

Thursday: off/walk

Friday: 2 miles easy

Saturday: off/walk

Sunday: 25 minutes; no distance requirement.

Long run

4.2 mile long run in 30:05 (7:09.7 ppm). About a minute faster than last week. Shin hurts but other than that it was the first time I've "felt good" since starting up again.

3 miles easy

Another cool day, 39 degrees. Ran 3 miles easy along N. Boulevard route. Time was 30:50 (15:23;15:27). 10:17 ppm. I know it should be around 10:30 ppm for easy pace, but I think I ran an easy pace. 196 lbs. I've lost 2 lbs. since getting back from Ireland. Need to get down to 188 lbs. where I was last season in July.

2.4 easy

2.4 easy in 18:07. 9:15 @ half.

2 miles easy

Got back at 3 p.m. from an overnight stay in Saugatuck with cruise friends. Temp was 41 degrees at workout time so I bundled up. Ran 2 easy miles along H.S. route in 21:08 (10:33;10:35).

humid

2.2 easy in 16:45 (7:36 ppm) + 1.2 hard in 7:34 (6:18 ppm) for 24:19 total. It was a little cooler today, but the humidity was at 100% and I found it quite difficult to breathe today.

7:34 is one second slower of the FIRST half of the hard 2.4 I ran on Monday. Just had a hard time breathing and legs felt rather sluggish.

2 miles (1 easy + 1 up tempo)

2 miles today to H.S. and back. First mile easy (10:06) and second mile up tempo (9:54). Total time 20:00. Breaking in new shoes I bought yesterday in T.C.

Hot run

Afternoon run... about 77 degrees. 2.4 in 17:36. 9:00/8:36.

2 miles easy

2 miles easy this morning along H.S. route. Total time was 20:41 (10:22;10:19).

Easy run

3.4 easy tonight in 25:08. 12:42/12:26.

Easy run

2.4 easy at 2 pm. 18:08 - 9:06/9:02

2 miles (first mile easy and last mile up tempo)

Had a jury trial today in Big Rapids so I ran at 6 p.m. Really had to push myself to run. First easy mile was 10:16 and second up tempo mile was 9:54 for a total time of 20:10. Coach Chippens has given me tomorrow off, which is good because I'm back in B.R. tomorrow all day. He is a humanitarian of the highest order and a true patriot.

OOPs, I just realized I was supposed to do 2 miles up tempo. Actually, the first mile was as fast as I could go because of tightness which didn't go away until 3/4 through the first mile. I had been sitting all day.

Man, am I out of shape!

I am sooooo out of shape.  You would not believe how sore I am from just 2 miles yesterday.  I walked pretty fast today for 45 minutes.  Went just over 2.5 miles.

First hard run

First hard run of the season. 2.4 miles in 15:18 (6:22.5 ppm). I'm a long way from the 6:01 per mile I ran to win the Cornhole 10k last August. Hopefully I'll get there, though.

Was 7:33 at halfway. The way back has a long uphill.

2 miles easy

Ran 2 miles easy today in 20:52 (10:32;10:20) along H.S. route.

First Run

I ran 2 miles on the treadmill at 10:00 pace.  I walked both before and after, for a 45 min. total workout.

It was very, very, very painful.  I wanted to stop, but I kept going because I feared the wrath of Chip and Dad if I stopped.

3 miles of intervals

Ran 3 miles of intervals at Silver Lake today. Total time was 30:45. Started with a 90% max. 1/2 mile (4:30), then 2 minutes walking recovery, followed by 1 minute 90% max. pace then 1 minute walking rest (1 min. 90% run/walk repeated until the 3 miles completed).

Workouts

Monday 5/4-Sunday 5/10

DAD:

Monday: 2 miles easy

Tuesday: 2 miles up tempo

Wednesday: off

Thursday: 2 easy

Friday: 1 easy + 1 up tempo

Saturday: 2 easy

Sunday: 3 miles

LISA:

Monday: 2 miles easy

Tuesday: 0ff/walk

Wednesday: 2 miles easy

Thursday: off/walk

Friday: 2 miles easy

Saturday: off/walk

Sunday: off/walk

long run

4.2 easy around Lisa's block. 31:01 (7:23 ppm). Nice evening.

3 miles tempo at Silver Lake

Ran 3 miles (tempo) at Silver Lake for the first time this season. Total time was 29:35 (14:48;14:47).

easy Saturday

Easy Saturday jog. 2.4 in 17:43. 8:53 at half.

3.4

3.4 in the afternoon. Picked it up last half mile. 24:42. 12:55 at half.