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
Saturday, April 7, 2007
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
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
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.
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
Updates
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
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.
Friday
Run: 4.1 Miles (Treadmill)
Time: 43:00 (10:30 pace)
Saturday
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.
Sunday
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
Friday
Run: 4.1 Miles (Treadmill)
Time: 43:00 (10:30 pace)
Saturday
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.
Sunday
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
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
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