Monday, April 30, 2007

First Strength Workout

Well, my first strength workout is in the books. Here's the rundown...

Bench Press: 4 x10
Incline Bench: 3 x10
Weighted Crunches: 4 x15
Decline Bench Press: 3 x10
Dumbbell Flyes: 3 x10
Standing Dumbbell Curls: 3 x10
Hammer Curls: 3 x10

After my workout I came home and had a great meal of 8oz Ground fat free turkey and 1 cup steamed broccoli. On my strength training days my protein amounts will be higher and on my running days my carbohydrates will rule. On two a days I will stick to a higher carb diet for longer sustained energy. Here is the breakdown...

Running Days/Two a Days:

Lifting Days:

Tomorrow morning will be my first run since my half last Saturday. The plan is to run around 4 miles at a nice easy pace. The run is the easy part, getting up earlier will be the challenge! I will be laying out my running clothes and hitting the sack early tonight. Have a great Monday night and be safe! - Jason The Running Man

Back to Training

Well, I had a really nice week off from training but now it's time to get back to it. I did gain a few pounds but nothing to get crazy about.

I've been really researching different strength training programs over the last week and I think I found what I'm looking for. I knew I wanted to do a split routine but was struggling on the number of days. I looked at 3, 4, and 5 day split routines. A 5 day split is too much volume especially when you add running and cycling into the mix. A 3 day routine was a little less then what I wanted so I settled on a 4 day split routine. So, here is a snapshot of my strength training program.

4 Day Split
Mon, Wed, Fri, and Sun.

Monday - Chest/Biceps/Core
Bench Press - 4 x10
Incline Bench - 3 x10
Decline Bench - 3 x10
Dumbbell Flyes - 3 x10
Standing DB Curl - 3 x10
Standing Straight bar Curl - 3 x10
Hammer Curl - 3 x10
Weighted Crunches - 4 x10

Wednesday - Quads/Calves
Safety Barbell Squat - 4 x10
Leg Press - 4 x10
Leg Curl - 3 x10
Standing Calf Raises - 4 x12
Leg Press Calf Raise - 4 x12
Seated Calf Raise - 3 x10
Seated Leg Press - 3 x10
Dumbbell Squat - 3 x10

Friday - Shoulders/Triceps
Tricep (cable) Pushdown - 3 x10
Assisted Tricep Dips - 3 x10
Lying Tricep Extensions (Skull Crushers) - 3 x10
Dumbbell Tricep Extension - 3 x10
Shoulder Press - 4 x10
Dumbbell Front Raise - 3 x10
Dumbbell Shoulder Press - 3 x10
Dumbbell Lateral Raise - 3 x10

Sunday - Back/Hamstring/Core
Barbell Bent over row - 3 x10
Seated Cable Row - 3 x10
Front Lat Pulldown - 3 x10
Dumbbell Shrugs - 3 x10
Lying Leg Curl - 3 x10
Standing Leg Curl - 3 x10
Seated Leg Curl - 3 x10
Dumbbell Straight Back/Leg Dead lift - 3 x10
Weighted Crunches - 4 x10

I will probably change up the exercises I do every once in a while but that gives you an idea of what I will be doing. My running miles for May will stay around the 50 to 60 mile range and I will probably bike around the 40 mile mark. My diet is going to be very strict for the next 6 months and I will document that as well. This routine is going to take hard work and real dedication. It will also require me to get some of my runs done in the early morning in order to get my strength workout done in the evening. I may also adjust my work schedule and get some of my workouts done at lunch time will see. So, I'm glad to be back at it and I look forward to my first strength workout today!

Have a great Monday! - Jason The Running Man

Thursday, April 26, 2007

Rest Period

Well, my diet this week has been very relaxed. I'm just enjoying this little time off from workouts. I have gained a few pounds but nothing to get all crazy about.

I am itching to get out on a run and hit the weights but I'm going to hold off until the weekend. Plus my folks and my brother are in town until tomorrow and its been great spending time with them. Last night I pigged out on ice cream, chocolates, chips, and chinese food. This morning I didn't want to get on the scale but when I did I was suprised to see I hadn't gained a pound since yesterday.

Today I will not be pigging out. I'm not going to be as strict just yet but will be under control today. The month of May is going to be about strength building and "brick" workouts. I will be doing as many bike to run transitions as I can to prepare for my race on June 2nd. Well, have a great Thursday! - Jason The Running Man

Wednesday, April 25, 2007

Official Time

Official race time is in...2:23:46 (10:59 pace)

211th - 231 runners

30-34 Age Group
34th - 34 runners

Just happy to be able to complete this small step in my long journey. I've been just taking it easy since Saturday's race. I have yet to run and will probably not run until Friday or Saturday.

I've also been thinking quite a bit about my training and the things I need to improve on. The one thing that kept coming up was strength. Not just core strength but overall strength. I am going to really spend time hitting the weights over the next 6 months to get my body fat % down to a more acceptable level. Instead of 2 days a week I am going to push strength training to 3 and 4 days a week. I am still working on a strength plan but will have it nailed down before May first. I will be working very hard over the next 6 months to prepare for November 10th.

Thanks for all the kind words! I will update my total plan both nutrition and workouts for May this weekend. Have a great Wednesday! - Jason The Running Man

Saturday, April 21, 2007

Greer Half Marathon: Race Report

Run: 13.1 Miles
Time: 2:23:00 (unofficial)
Pace: 10:55

Wow! what a morning. I got up this morning around 5:45. Had my prerace meal and a 32oz water. Watched a little of the news and then jumped in the shower. I was dressed and ready to go by 7:00. By the time my wife and daughter were ready we were pulling out of the driveway around 7:15.

My father-in-law wanted to go as well so he met us halfway and followed us on in to the start line.

After finding a parking spot and getting myself setup and ready we headed over to where the half mary start line was.

After saying a few prayers, kissing the wife and daughter I headed over to the official start line.

Before the gun went off I was just walking around trying to stay loose. Then after a few minutes the gun sounded and I was off on my journey. Let me just say this was a very small race and if I had to guess probably less then 375 runners. As we took off I was monitoring my speed very often because I did not want to start off to quickly. I was at the very back of the pack with only a couple of runners behind me and I was running about a 9:40 pace. Wow, this was a very fast group of runners to be doing a 9:40 pace and being almost dead last. I quickly told myself that I need to run "my race" and slow down a bit. After the first mile I slowed to about a 10 minute pace. In that first mile I did get a chance to wave at Neese as she was one of the volunteers for the event! Hey Neese!!!

For the first three miles it was me and two other folks a nice lady and another guy. We chatted a few minutes about how fast the pack started and at mile 2 I was feeling really good so I decided to pick up my pace a little bit and ran off ahead of them. From mile 3 to mile 10 I was able to hold right around the 10 min pace mark and felt strong.

For me the trouble started at mile 10 as I realized I hadn't had very much water or replacement drink. So I stopped and walked and drank about 6oz of Gatorade Endurance and 10oz of water which really energized me and allowed me to jump back to a nice easy pace. Much slower then what I was running early on around an 11:45 pace. From 10 on every mile seemed to get longer and longer. At around 11.5 I had to stop and walk for a brief spell and drank another 10oz water and about 4 ounces of Gatorade. At which point my lady friend had caught back up to me and passed me just before the 12 mile marker. As I was walking I thought to myself..."Hey, I only have 1 more mile to go what am I doing walking!", so, I jumped back to a very painful slow jog around mile 12.5.

The last half mile was great as a bunch of people were there clapping and cheering me on to the finish. About 500 feet before the finish I spotted my wife and daughter and it nearly brought tears to my eyes as it was a very emotional moment to me. You would have thought I just ran a 100 mile race but for me thinking back to when I was 300 pounds just 3 years ago to just finish this morning was huge for me.

Here's me hitting the finish at 2:23:00 (unofficial). Once again I forgot to stop my Garmin right away as I was completely spent!

After crossing the line my daughter wanted to help with the hydration process!

I am so excited to be able to hold under an 11 minute pace for 13.1 miles. My goal was to just try and keep it a hair below 12 minute pace. So I am very pleased. I celebrated with lots of pasta and even ice cream with my wife Ashli and daughter Gracie. What a great treat, what a great day! My father-in-law brought his video camera and took about 15 minutes of video. He is going to create a little 5 minute video with music for me. As soon as he gets it done I will post it. I was very sore most of the early afternoon but by 4 this afternoon I was feeling really good and not much soreness as of right now. Will see how I feel in the am. Have a great Saturday night! - Jason The Running Man

Friday, April 20, 2007

Race Day Eve - I'm Ready Bring it on...

Bring on the 13.1 miles. Had a great carb loading day and a great dinner with the family. I'm a little upset at my brother-in-law however. Tonight around 6:30pm he calls and asks if I can help him move his new fridge into his house!!! Whaaaat! I was thinking with my luck I'll end up pulling my back out or something stupid. Well, I couldn't say no and all went well.

As you can see I'm ready to go in the AM and now it's time to sleep. Getting to bed a little later then I wanted but if I can get 6 hours I'm good. I did my last long run sick and on 3 hours a sleep so I should be good. Will give a full race report complete with pics!!! Have a great night!!!!!! - Jason The Running Man

Thursday, April 19, 2007

Final Workout

Cross Training: Elliptical
Distance: 4.26 Miles
Time: 50:00

Final workout is complete and a very solid workout to finish on. Got to the gym around 9:15 tonight and it was empty. Jumped on the elliptical and away I went for 50 minutes and 4.2 miles.

I feel like I did my best to train for the race and I look forward to the mental challenges that await me on Saturday because I know they will come but I'm ready to tackle them head on. Zero carbs day two is in the books and I have to say I feel really good. The best part will be tomorrow morning when I dive into my first meal. I am going to have...

Meal #1
2 - Whole Eggs - Protein/Fats
2 - Slices Organic Flourless Grain Bread - Carbs
2 - Morningstar Farms Veggie Sausage Patties - Protein
32oz Water

Meal #2
2 - Slices Organic Flourless Grain Bread - Carbs
2 tbsp - Smuckers Natural Peanut Butter - Fats
1 - Large Banana - Carbs
32oz Water

Meal #3
1 - Can Progresso Traditional Chicken Noddle Soup - Carbs
32oz Water

Meal #4
1 - Oatmeal Walnut Raisin Clif Bar - Carbs

Meal #5
2 - Cups Wholewheat Pasta - Carbs
1 - Cup Organic Tomato Sauce
8 - Ounces Fat free Turkey - Protein
2 - Slices Organic Flourless Grain Bread - Carbs
1 - Small salad (lettuce, tomato, cucumbers, mushrooms, carrots, onions, and feta cheese)
1 - Can Cherry Diet Pepsi

Meal #6
3 tbsp Cream of Wheat - Carbs
1/2 cup - Organic 2% Milk - Fats
2 tbsp - Ground Cinnamon
2 - pats all natural butter - Fats
4 - packets of Splenda
32oz Water

SATURDAY Morning - 5:30am
2 - Slices Organic Flourless Grain Bread
2 - tbsp Smuckers Natural Peanut Butter
1 - Large Banana
32oz water

There's a snapshot of my meals leading right up to the race. The last time I had any bread was back on April 10th. I'm ready to bring on the carbs. Tomorrow I will be looking to pick up my packet and make sure I know where I need to be for the start. I'm not familiar with Greer at all so I think I will drive down tomorrow and just get a lay of the land so there is no second guessing or getting lost on Saturday morning. I don't want to have to think about directions or anything but focusing on the race. Well, have a great Thursday night. - Jason The Running Man

Zero Carb: Day Two

So far day two is going as planned. My energy levels are much improved from yesterday and I'm down another two pounds. Tonight I will be headed to the gym for some cross training on the elliptical and tomorrow will be my rest day. Not sure yet how long I will spend on the elliptical as I will just play it by ear. My usual elliptical workouts went 65 minutes but I think tonight may just be half that, will see.

I have my Friday menu all prepared and 75% of my calories will come from complex carbs. I'm very anxious to see how I feel come Saturday morning. I'm also very excited that my half is finally here and I'm looking forward to Saturday. I will update after my workout tonight.

Jason The Running Man

Wednesday, April 18, 2007

Running On Empty...

Run: 3.2 Miles
Time: 34:36
Pace: 10:41

The verdict is in. Running on zero carbs was not as bad as I thought it was going to be. I was able to hold under an 11 minute pace without much trouble at all. I did notice a difference in my energy but not a significant difference. It was only a three mile run and I'm not sure how many more miles I could have gone. So, I'm really pleased so far with the first zero carb day. I may have a different opinion come this time tomorrow so stay tuned.

Well, tonight was my last run until Saturday. I do plan on doing some cross training tomorrow evening and then I'm taking Friday to rest. Friday will be my carbohydrate refeed day and I'm looking forward to refilling my tanks.

Here is my pace from tonights run.

Have a great Thursday morning! - Jason The Running Man

ZERO Carb: Day 1

As I sit here and look at my food logs under the carbohydrate column reads a zero.

This morning I had scrambled eggs and this afternoon was grilled chicken. Tonight will be low fat ground turkey. I have to tell you that I am now feeling very tired. Low carb didn't effect my energy levels very much but zero carb I'm feeling right now. The tough part is keeping my calories up where they need to be. I do have a zero carb protein supplement that I will be drinking tonight which should get the calories up there.

This morning I was two pounds heavier then yesterday and I imagine that I will drop that and then some by tomorrow morning. I am planning on running just 3 miles tonight at a nice slow easy pace. I'm very curious how I will feel on this run with no carbs. Should be interesting. I'm getting very excited about Saturday's race and can't wait to get that distance behind me. I will report after my run tonight. Have a great Wednesday. - Jason The Running Man

Tuesday, April 17, 2007

Night Stroll

Run: 5.2 Miles
Time: 59:25
Pace: 11:26

April Totals
Running: 33.5
Biking: 0
Weight Loss: 10 Pounds

Last night I finally got out to run at about 8:45. This is the first run outdoors since my 12 mile run last Saturday. Much better then the treadmill as the miles always go by much faster running outside.

The first 3 miles went by quickly but right at the 3.2 mile mark I started getting a really bad side stitch and my pace slowed a bit. The pain only lasted for about a half mile thankfully. The last mile felt great and I was able to come in just under an hour. Last week seemed to be all tempo runs so it was nice to go out and enjoy a nice easy pace. The weather was just awesome last night. I would say the temp was in the 60's and not a cloud in the sky. All the stars were shining very bright last night. Probably one of the better runs I've had and it comes at a good time.

The weight is just falling off me right now as I've lost 10 pounds for the month already. Some of that is water weight so we will see where I finish for the month. Check out the satellite image from the run last night.

Also, for your enjoyment:) here are the pace and elevation graphs from last night.

Today is another low carb day and hopefully another good run tonight. Tomorrow is my first zero carb day and I'm already planning my meals. By tonight I will have my meals for Wednesday and Thursday all mapped out. By Thursday I will also have Friday's meal mapped out. I know I'm probably sounding crazy to some of you but in order for me to be successful I have to plan things out ahead of time. If I have all my meals planned out I am less likely to head down the wrong road when it comes to eating. I've got to have that structure. For me food is an addiction and takes a tremendous amount of work to eat healthy and lose weight. My meal planning and food logs hold me accountable to reaching my goals.

When I was 300 pounds I also smoked a pack of cigs a day. It was so much harder to lose the weight then it was for me to quit smoking. Food addiction is just like drug addiction or alcoholism and it takes life changing events or approaches to overcome. What was it that allowed me to beat my addictions? Well, a couple of monumental experiences in my life. First, I found out I was going to be a daddy. Second, someone I knew suddenly passed away due to heart disease from years of unhealthy living. Those two events, one very joyous and the other very tragic opened my mind and got me thinking differently. The night I found out about my friend was the night I made the decision to change my life. It hasn't been easy by any stretch but I have been successful. Did I beat my addiction? Yes, but it's something that I have to beat everyday. Everyday I fight and overcome my eating addiction. I only share that because I know I'm not the only one and for those who have not flipped the switch you can do it. You can be successful with hard work, unrelenting determination, and will power. Start making those changes today you will be glad you did! Have a great Tuesday. - Jason The Running Man

Monday, April 16, 2007

Non-Running Weekend

This weekend I wanted to get at least a 7 mile run in on Saturday. Well, that didn't happen as I was helping my father-in-law with a few projects for his business and time just did not permit. I think taking a two day break from all workouts was a good thing especially with my half coming on Saturday.

I kept my nutrition in check through the weekend and maintained the 5 pound weight loss. Let me explain what my approach is for this weeks diet.

Monday: 10%-15% Carbs
Tuesday: 10%-15% Carbs
Wednesday: 0% Carbs
Thursday: 0% Carbs
Friday: 70%-80% Carbs
Saturday: Pre Race meal will be Carbs+Fat

Prerace Meal: 2 slices Organic Sprouted Grain Bread, 2tbsp Natural PB, 1 Medium Banana. 16oz Coffee and 16oz water. (491 Calories, 17g fat, 67g carbs, and 17 protein)

The idea behind this is to deplete my glycogen stores the week leading up to the race and then the day before is the "refeed" or refilling the tanks, if you will, with good clean complex carbs. I'm looking forward to seeing my weight loss by Friday as it will probably be a decent drop. I'm also looking forward to the carb refeeding on Friday! Have a great Monday! - Jason The Running Man

Friday, April 13, 2007

Weight is Falling

Run: 5 Miles
Time: 50:00
Pace: 10:00

April Totals
Running: 28.3
Biking: 0
Weight Loss: 5 pounds

Well, last night was my first run on a low carb diet. I have to say I felt no difference in my energy levels and my time did not suffer either. I was able to hold a 10 min pace for 5 miles which was my race pace for that distance back in Feb. Only 12% of my calories came from carbohydrates yesterday and I consumed 170 grams of protein. The weight is starting to fall off now as I'm already 5 pounds down this month.

Last night I didn't get to the gym until about 9:30 due to a couple of phone calls. My Uncle had his surgery yesterday and they were able to remove the tumor and thankfully it is not malignant. Depending on how he feels he may be back to work in as little as a week. He runs his own very successful machining and Saw cutting business and my Aunt and the employees are holding down the fort so he really doesn't need to rush back. Knowing my Uncle though he will probably be rolling up his sleeves and diving in very soon. Very good news on the family front. So back to my run, I had no intention of doing a tempo run but that's really what it turned out to be. I don't consider 10 min pace to be an easy run for me so I logged it as a tempo run.

Here is my plan for the weekend. I was originally thinking about doing the distance tomorrow but after getting some good advice from Chad and Mendy I decided it was time to scale the mileage down in preparation for the race next weekend. I am going to run at least 7.1 at a nice easy pace which will give me 15.2 miles for the week. I'm hoping Mendy and I can meet up and run the Donaldson loop. Then Sunday will be strength training. Next week my mileage will really taper off and I also will be doing a few zero carb days leading up to next Saturday. I'm getting excited and nervous already.

I hope everyone has a great Friday! - Jason The Running Man

Wednesday, April 11, 2007

Low Carb Wednesday

As you already noticed I'm in the process of changing my blog layout. Still have more to change and hope to have it all complete by the end of this week.

Today I had less then 40 carbs. Probably the lowest amount in quite some time. Surprisingly, I feel great and not tired or run down. I'm anxious to see how I feel by the end of this week. Tonight was strength training and because of my wife not feeling well I had to get my workouts done at the house. So, my strength training consisted of the following...

3x10 Pushups
5x10 Crunches
3x20 Regular Curls
3x20 Hammer Curls
3x10 weighted calf raises
3x10 chest press
3x10 Military Press
3x10 Squats
3x10 Butterflys
3x10 Dumbell Flys
3x10 Triceps Extension

Not a bad workout with a couple of dumbells. My wife has a bad migraine headache and so I decided to stay home but that did not mean a missed workout. I Just don't have the room yet. All in all a good workout.

Have a great night! - Jason The Running Man

Tuesday, April 10, 2007

Improving Speed

Run: 3.1 Miles
Time: 26:55
Pace: 8:41
April Totals
Running: 23.3 Miles
Biking: 0 Miles

Tonight I was going to do a 4 mile easy run but when I got to the gym I decided to do my tempo run tonight. This is the fastest I have gone for 3 miles to date. Even though it was on a treadmill with no incline I'm very happy to be able to hold under a 9 minute pace. I did the first mile in 9 flat and decided to up the pace. My mile 2 time was 8:30 and the last 1.1 I was able to do in 9:25. This is my absolute max speed. I was working very hard to hold that pace after the first mile and don't think I could have safely gone any faster. Being able to keep track of my heart rate is one thing I like about the treadmill. I'm wishing now that I got the Garmin 305 that has the heart rate monitor included.

I should be down another pound by tomorrow morning and I'm glad that my first low carb day yesterday went well. I'm hoping to be able to drop another 5 pounds before the half in 2 weeks. I'm really going to be very strict with my diet over the next 2 weeks and work very hard to stay away from all the garbage food at work. I've done a good job staying away so far but it hasn't been easy. Tomorrow night is strength training and another low carb, high protein day.

My protein is coming from grilled chicken, cottage cheese, eggs, and I do supplement with the protein powder Nitrean. I mix it in a blender with a little ice, low carb Hood 2% milk, and Natural Peanut Butter. Mmm Yum! One of my favorite meals. Tonight Ashli (my wife) made me a great salad with cucumbers, tomatoes, ice berg lettuce, feta cheese, and 8oz of grilled chicken. It was very tasty. Ok, I need to stop the food talk I'm getting hungry! Well, have a great night what's left, Oh, I just looked at the clock and it's already past midnight. I guess I should say good morning! - Jason The Running Man

Monday, April 9, 2007

Run Data

I hope everyone had a great Easter Sunday, I know we did. I wanted to share some of the cool data from my long run on Saturday.

Here is the satellite imagery from my run...

and here is the elevation and time graph. Just click on images to view the larger picture.

Tonight is a strength training night and first day on my higher protein diet for lifting days. I will probably feel a little lethargic from the lack of carbohydtrates but my body will adjust over time. I feel like I am fully recovered from my long run as I have very little to no soreness this morning. After running 12.1 I feel confident about my half in 2 weeks. I just hope the weather is better for my half then it was on Saturday's run. I probably just jinked myself!:) Anyway, have a great Monday afternoon. - Jason The Running Man

Saturday, April 7, 2007

Brutal Wind/Longest Run

April Totals
Running: 20.2
Biking: 0
Weight Loss: 1 Pound

Today's Run
Run: 12.1 Miles
Time: 2:33:16
Pace: 12:40

Before I get in to today's run let me preface this post with a few things. Last night my allergies went from bad to worse and I think I caught a full blown head cold, maybe sinus infection. I started taking antibiotics last night just in case. I only got 4 hours of sleep last night due to the sneezing and nose blowing and just awful sinus pressure. In fact late last night I was convinced that I was going to have to cancel the run.

I got up this morning and had my usual meal of whole wheat toast, sliced banana, natural peanut butter, and a 32oz water. I sat around and watched tv for a while just trying to clear out my sinuses and by 11am I was feeling really good. Still stuffy but nothing below the neck which would have stopped the run. So I decided to fix a bowl of Progresso Chicken noodle soup and drink some more water. By 12pm today I was getting ready for my run.

I got to Donaldson Center around 1pm and geared up for the run. In my fuel belt I had 30oz of water and 10oz of Gatorade Endurance blend. So, I was off on my adventure and feeling really good. The Donaldson loop is only 7.1 miles so I new I was going to have to add some mileage and preferably earlier rather then later:). Let me just say that the wind was just brutal, thankfully through the hills section of the loop it was at my back pushing me up the hills. Everything was great and I decided to take some liquid at the 6.5 mile mark. I drank 10oz of water and 4oz of Gatorade and got back to it after a few minutes of walking. Here is where the trouble started...on the back side of the loop the wind was blowing straight at me and probably the strongest wind I've ever tried to run in. That wind blasted me for the next 6 miles right to the very end. Looking at my Garmin my average speed went from 5.5 to 4.5mph and then finally I had to slow to what I would call a death march kind of walk until finally with only about a mile and half left I was able to at least push to a 4.5mph speed. The wind was so bad at one point I almost had to stop but with head down I just kept telling myself one step at a time and I was able to keep pushing forward.

The second half of the run really slowed my pace to a crawl but I had to remind myself this was not about time for me but distance. I finally pushed through to the finish and was very happy to complete my longest run ever and only 1 mile shy of the half distance! Even though the second half of the run was terrible I am so excited to have run over the 12 mile mark! WAHOO! Got home and took a nice long hot shower and I seem to be recovering well. I am sore and my face is wind burnt but I don't care, it feels great. My oatmeal raisin Clif bar tasted so good!

Tomorrow is Easter Sunday and will be a nice day of rest for me. After church tomorrow we are going out to eat with family and it should be a good time. My wife and I got our daughter an Easter basket and a few little toys which she will love. It's always great to spend time with family and I'm looking forward to it. I hope everyone has a great and safe Saturday night and Easter Sunday morning. - Jason The Running Man

Friday, April 6, 2007

Treadmill Fun

Run: 5 Miles
Time: 56:26
Pace: 11:18
April Totals
Running: 8.1
Biking: 0
Weight Loss: 1 Pound

Got to the gym last night around 9:10. Jumped on the treadmill and started a nice easy 11:20 pace. The miles just seem to go so much slower on the treadmill then they do running outside. Plus running outside can be an adventure. I guess I like the fact that I have a destination when running outdoors. The treadmill is ok it just seems very boring to me. Ok, enough complaining about the treadmill and I am thankful to have access to one when needed.

My diet yesterday went well. I consumed around 2900 calories. In those 2900 calories 50% came from carbohydrates, 30% from fat, and 20% from protein. I think I'm going to make some changes to my diet plan. On lifting days I'm going to lower my carbohydrates and up my protein amounts. So, lifting days will look like this...50%protein, 30% fat, and 20% carbs. On my running and biking days I will jump back to 50% carbs, 30% fat, and 20% protein. The idea is I don't need all those carbs on just lifting days and off days. This may also allow my body to utilize those extra carbs on running days more efficiently. This change may also stimulate more weight loss on those carbohydrate restrictive days. This Monday will be the first day starting this change. So will see how these changes work out through the first week.

Tonight is strength training and tomorrow is my long run. I'm going to get at least 12 miles in tomorrow. Only 15 days until my half. Next weekend's long run will be the full 13.1 and then I will start to taper off my miles that following week for Saturday's race and I'm looking forward to it. Once my half is complete I am really going to spend some time researching all the marathon training plans that are out there. I've done quite a bit of research already and have a good idea of how I want to attack my marathon training but just want to spend the extra time making sure I get it right.

The month of May will be a lot of biking and "brick" workouts to get me prepared for the Duathlon June 2nd. For those that don't know "bricks" are training the transition through the different sports. The most important for me will be training from the bike to the run. I plan on doing as many as I can through the month of May. It will be fun! Have a great Friday. - Jason The Running Man

Thursday, April 5, 2007

April Goals

Here are my goals for April.

Running Miles: 70
Biking Miles: 40
Strength Training: 2 sessions a week
Weight Loss: 10 pounds
Races: Greer Earth Day Half Marathon

I hit 68 miles of running in February and 61 last month. So I figured I would round up the mileage and shoot for 70 this month. April 21st is the half marathon and I plan on running the 13.1 at least once before the race. I decided because of that I am not going to participate in the 5k on Saturday and instead get in my long run. Chad you almost convinced me!

Tonight I will be doing my run on the dreadmill....geez...sorry...I guess I need to be more positive, Oh, I just can't wait to jump on the treadmill tonight....I know you can smell the sarcasm there. No, I am looking forward to getting a decent workout in. Over the last two months I really have not reported much on my diet. I will start to report on my calorie intake again this month. If nothing else it does help hold me accountable to my nutrition. I hope everyone has a great Thursday night. - Jason The Running Man

Great Release

Run: 3.1 Miles
Time: 29:25
Pace: 9:30
April Totals
Running Miles: 3.1
Biking Miles: 0
Weight Loss: 0

The funeral for Rusty Frazier went well but was very difficult. My heart goes out to Russ and his family. It was an emotionally draining time. Below is a picture of Rusty.

I did get some good news about my Uncle George last night. The tumor he has is called a Meningioma and is very rarely malignant. My Uncle is doing much better and is not in any pain at the moment. They are planning to remove the tumor on Friday and will know if its cancerous or not at that point. I'm so glad to hear he is doing better. Thanks for all the warm comments I received over the past few days.

After I got off the phone with my father I headed out the door to the gym. I decided once again to do a high tempo 5k. Did the first mile in 9:40 and that's where my mind started to wander. I started thinking about the days events with the funeral and my Uncle and before I knew it I was over 2.1 miles. I pushed hard through the last mile and finished in 29:25. It was a great release to get out there and run hard.

I'm debating right now on whether to sign up for the 5k this weekend at Furman University. If I signup today its only 10 bucks. I will decide before the day is done. I'm still trying to get over this sore throat and sinus congestion and this weekend is going to be colder then normal. It may be in the low 30's for the race Saturday morning. I really need to get a long run in and since it is Easter weekend I may do a long run Saturday morning instead of the race. I need to remember my Half is fast approaching. I hope everyone has a great Thursday. - Jason The Running Man

Tuesday, April 3, 2007


Just got word this afternoon that my Uncle George in Philly has a brain tumor. They did an MRI yesterday evening and found the tumor. I don't know all the details yet but just ask for your thoughts and prayers.

Also, tomorrow morning is the visitation and funeral for Rusty Frazier. It will be a difficult time.

Thanks - Jason The Running Man

Monday, April 2, 2007

March Totals

Before I get to my March totals I want to update my workouts from the weekend.

Run: 4.1 Miles (Treadmill)
Time: 43:00 (10:30 pace)

Run: 4 Miles
Time: 50:00 (12:30 pace)
Bike: 22.4 Miles
Time: 1:44:12
Avg. Speed: 13mph
Strength Training: 4x20 Calf Raises, 4x10 Lat Pulldown, 4x10 Incline Bench, 4x15 Bench Press, 4x10 Shoulder Press, 4x10 Decline Bench Press, 3x15 Regular Curls, 3x15 Hammer Curls, and 4x15 weighted crunches.

I met my good friend Stephen Saturday morning around 8:15 at Donaldson center. After gearing up we finally took off around 8:30. It was a little colder, a nice 55 degrees but the wind was really blowing at certain areas of the course. The plan was to at least get three laps around the 7.1 mile course. First lap went great and my legs felt strong. There are only two hills that seem to challenge me on this course. The first is right near the beginning and the second towards the end of the course. The first two laps we attacked with no issues but by the third lap the wind was definitely a challenge. After the second lap we stopped and took about a 2 minute break off the saddle for some water and a stretch and then back to it for the final lap. On the last lap going up one of the longer low grade hills the wind was so strong I think we slowed to around 6mph but once we got to the top and made the right turn we were back up to speed. The last hill I attacked it hard and really pushed it to my limit. We did about a mile cool down around the Naval Reserve Center before finishing up. Just over an hour and half at an average speed of about 13mph. Stephen and I talked for about 15 minutes and then I was off to eat some lunch. Great ride with a good friend, thanks Stephen it was a blast.

After eating some lunch I felt really good and since the wife and daughter were out shopping I decided to head off to the gym for some strength training. Spent about an hour hitting the weights and then took about a 15 minute break and jumped on the treadmill for an easy paced 4 mile run. Even though the run wasn't easy I was excited about the amount of energy I had left after doing the bike ride and the strength workout. Busy Saturday.

Strength Training: 4x20 Calf Raises, 4x10 Lat Pulldown, 4x10 Incline Bench, 4x15 Bench Press, 4x10 Shoulder Press, 4x10 Decline Bench Press, 3x15 Regular Curls, 3x15 Hammer Curls, and 4x15 weighted crunches.

Sunday afternoon headed off to the gym for another great strength session. After the long weekend I decided to make Monday a rest day.

March Totals
Running Miles: 61.1 Miles
Biking Miles: 29.6 Miles
Strength Training: 8 Workouts (Avg 2 per week)
Weight Loss: 6 Pounds
Races: 0
Longest Run: 11.1 Miles
Longest Bike: 22.4 Miles
Fastest Pace: 9:29 for 3.5 Miles

Overall I'm ok with my March totals. I didn't hit my goals but considering the Allergies, stomach bugs, and other challenges, I feel good about what I did in March.

Right now however I feel like I'm coming down with something. I thought it was my allergies but this afternoon I started developing a sore throat and a mild fever. Hopefully I will be fine in the morning. There is one thing that really annoys me about people at work, they come sick and spread their germs. If your sick stay home, end of story! Drives me crazy, can you tell?:)

Well, sorry for the long entry but I wanted to get caught up from the weekend fun. - Jason The Running Man

Weekend News

Well, my plan for this post was to update my weekend workouts....

Instead, I received some terrible news when I got into work this morning. My buddy Russ Frazier's 20 year old son "Rusty" passed away Saturday morning. Apparently he drowned in their hot tub. Rusty had type 2 diabetes and my guess is that he passed out due to low blood sugar and he drowned. I am so completely saddened for Russ.

Those of you who read my blog, Russ is the one who owns the red buick in the pictures I posted from the car show. Russ and I spent that entire weekend talking about our kids and how Rusty was turning 21 on April 14th. Just terrible and my heart breaks for Russ. Here is the obituary.

Also, I got word from my mother yesterday that my Uncle is currently in ICU. He has severe swelling on his brain caused by a sinus infection. All of this has been very difficult to deal with and please pray for Russ and my uncle.

I had a really active weekend...I biked 22.4 miles, ran 4 miles, and lifted for 45 minutes on Saturday. I also ran 4.1 miles on Friday but all of that just doesn't seem important now. I will report my March totals this evening.

Jason The Running Man