Monday, June 18, 2007

Back to Running...

Run: 3.1 Miles
Time: 28:17
Pace: 9:08

Well, I missed my wake up call this morning and didn't get up until 6:50! Way too late to get in a run and get to work on time. I'm not much of a morning person and I still don't know how for about 6 months or more I did my 5:30am cardio session a couple of years ago...I know, going to bed before midnight might help!:) Back then I was in bed by 10pm every night. Gotta get back to the habit of early to bed, early to rise!

Got a great strength workout in at lunch doing chest, biceps, and core. I also added three sets on the lat pulldown and three sets of standing calf raises to the mix.

Bench Press: 4x10
Incline Press: 3x10
Decline Press: 3x10
Dumbbell Chest flyes: 3x10
Hammer Curls: 4x10
Regular Curls: 3x10
Straight Bar Curls: 3x10
Weighted Crunches: 4x15
Regular Pushups: 1x18
Lat Pulldown: 4x10
Standing Calf Raises: 3x10

Followed my nutrition plan to the letter today not missing a meal and not cheating. Here was the food consumption.

7:15am: 3 eggs/1 yolk, 1 whole grapefruit with splenda, 32oz water
10:00am: 1 large banana, 32oz water
12:00pm: 1 organic whole wheat wrap, 1 tbsp organic light balsamic vinaigrette, 1/4 cup feta cheese, 1 roma tomato, 4oz boneless skinless chicken breast, 3 pickle chips, 1 diet cherry pepsi
3:00pm: 1 cup oatmeal, 1/4 cup sugar free maple syrup, 2 tbsp natural peanut butter, 32oz water
5:30pm: 1 organic whole wheat wrap, 1 tbsp organic light balsamic vinaigrette, 1/4 cup feta cheese, 1 roma tomato, 8oz sliced turkey, 3 pickle chips, 32oz water
7:30pm: 1/2 cup cottage cheese, 2 tbsp sugar free red raspberry jelly, 32oz water

After dinner I played with Gracie on the new playset for a little bit and then she wanted to ride her bike so we got her helmet on and she road around the cul-de-sac for about 30 minutes pretending to deliver mail to all our neighbors!:) After she went down to bed around 8:30 tonight I was able to get out on my run. The plan was to do 3.1 miles at nice steady tempo. It took my legs about a mile to really loosen up and feel good and by mile two I felt great. My route did take me over a couple of tough hills and I have to say I felt pretty good going up and over. Very happy to keep it close to the 9min mile pace.

My friends Mendy and David are going to run the Candlelight 5k coming up this Saturday night and I decided it would be a fun run to do. It actually starts at 9pm and the run is outlined with luminaries, cool stuff. So, I am adding that 5k and maybe one other 5k or 8k before my marathon but not much more in the way of races after that. I think this race will be alot of fun and also a little challenging. I know the course well and there are a couple of nasty hills in this one so I'm not expecting to PR but I am expecting to have fun. I'm not going to worry about time or pace I'm just gonna go out and enjoy an evening race with friends! Hopefully David and Mendy are still planning on running?:) Should be a nice evening!

I'm almost finished my marathon plan. I decided to do a modified Hal Higdon Novice 1 plan. This is an 18 week plan that will start on July 9th. Once I get it all completed I will post a good example of it. Hope everyone has a great Tuesday! - Jason


Wes said...

Getting super speedy there! The 5K sounds like a blast...

Neese said...

Jason your pace is impressive, i want to be there some day! :o) -- Thanks for asking about the Candlelight Run, I did run it last year when it was downtown. I won't be running it this year, but look forward to hearing how you all do! :)

Bob Gentile said...

Jason Said:early to bed, early to rise
crap that is the recipe huh!!, that may be tough I think I am part BAT or a Gremlin in a past life--lol

SOOO not into the mornings :-(

Anyways, great job on ur workouts & ur new eating regime are turning into a lean, mean fighting machine, way to go Jason, So Awesome!

J~Mom said...

I hear ya on the mornings! It amazes me that at one time I held a job and got there at 7:00 am every day. LOL

Nice job on the run!! Good luck with the 5K!

Mir said...

Getting up early to run is so hard--I think it's just a matter of getting used to it. I say I think because I've never managed to do it more than a couple of times. :) I hope you have better luck and more willpower!

Gotta Run said...

At least you will not burn up in the sun during the Candle Light run this weekend. Night events are pretty good stuff!

Way to nail the eating.

Random Athlete said...

Thanks for stopping by the site. My pace isn't there yet, but I must admit the runs have been getting better and better these days. By the way, I have NO idea how you stay so strict your diet. NO CLUE! I'm off to have a bowl of pudding. Happy Miles...

David said...

Oh yeah, Candlelight is on! On like Donkey Kong! :-) Should be a fun run, and a nice break from the heat running.

scott keeps running said...

nice run, great pace. nice to hear there is a new mail lady in town also. and your whole wheat wraps must be good, they're starting to make me hungry.

Mendy said...

Yep, planning on being there. Even trying to talk Scott and Robin into doing it. Almost got her convinced! My marathon training partners are coming to run it too. See you there!

runliarun said...

Running by candlelight, how cool, must be quite an experience.