January Totals
Running Miles: 50.6
Elliptical Miles: 26.5
Biking Miles: 5.5
Strength Training: 2 Sessions
Total Miles: 82.6
Total Weight Loss: 9 Pounds
Overall I am very happy with my January totals. It was a very successful month and a good base building month and I feel like I've come along way so far. I'm looking forward to moving to the next phase of my journey.
February is going to be a lot more active and on the 27th I will be running in the Green Valley Road Race 8k. This will be the first race beyond the 5k distance so I'm looking forward to that. Also, not only will I be continuing my strength training but I am also adding the bike workouts to prepare for my duathlon on June 2nd. It will be a challenge but one I am ready to face head on. February 1st through the 4th will continue the "base" building phase but on Monday February 5th the second phase of my journey begins. Stay tuned....
About Tonight
Tonight was a strength training night. I didn't get to the gym until about 9:45 tonight. Once again I'm so amazed how weak I feel just after 20 minutes. I know I will get stronger as the days role on as long as I stay focused and get my workouts done. It was actually really nice going that late, I pretty much had the gym to myself, no waiting for machines or tripping over anyone. My workout lasted about 45 minutes and here is the run down.
Standing Calf Raises - 4 sets of 20
Lat. Pull down - 4 sets of 10
Bench Press - 3 sets of 10
Incline Press - 3 sets of 10
Decline Press - 3 sets of 10
Hammer Curls - 3 sets of 10
Regular Curls - 3 sets of 10
Leg Press - 4 sets of 20
For me it was a good workout. Look forward to improving my strength.
Well, here are my nutrition totals from today...
Wednesday Nutrition Totals
Calories: 1987
Carbs: 272g (54.76%)
Protein: 102g (20.53%)
Fat: 58g (26.27%)
Saturated Fat: 13g
Sugar: 64g (all organic sugar)
Fiber: 32g
Water: 96 ounces
This weekend I will document my new nutrition plan for the second phase of my journey. Have a great rest of the night! - Jason the Running Man
Wednesday, January 31, 2007
Tuesday, January 30, 2007
Never Give Up
Run: 2.8 Miles
Time: 32:55 (11:45 pace)
January Totals
Running Miles: 50.6
Cross Training Miles: 26.5
Bike Miles: 5.5
Tonight I scheduled 2.8 miles. Since I'm starting my 16 week training program on Monday February 5th I'm going to keep this weeks mileage nice and easy.
I really didn't want to run tonight at all. I kept trying to talk myself out of running...I know...I know same old story. It's very easy to just give in and lay around and be lazy. It may be just one day but one day turns in to two days and two days turns in to three and on and on....until your back to your old unhealthy ways. I just keep telling myself, "self, stay on track don't give up don't ever give up"!
If your trying to accomplish something and you don't have any reason behind it or nothing driving you, you WILL NOT be successful! That thing that drives you is what pushes you through the times when you don't want to workout. Right it down on a piece of paper and stick it in your wallet or purse, find a quote or a song that drives you, do whatever it takes and never ever give up the fight. Being fit and healthy goes way beyond running a marathon or doing a triathlon, those are just tools to help me be fit and healthy. Start with one thing and for most it starts with believing in yourself, believing that you will be successful. Take your road to fitness one day at a time, set your goals, and most importantly B-E-L-I-E-V-E in yourself! You can do it!
Have a great Night - Jason The Running Man
"Some people dream of success while others wake up and achieve it"
Time: 32:55 (11:45 pace)
January Totals
Running Miles: 50.6
Cross Training Miles: 26.5
Bike Miles: 5.5
Tonight I scheduled 2.8 miles. Since I'm starting my 16 week training program on Monday February 5th I'm going to keep this weeks mileage nice and easy.
I really didn't want to run tonight at all. I kept trying to talk myself out of running...I know...I know same old story. It's very easy to just give in and lay around and be lazy. It may be just one day but one day turns in to two days and two days turns in to three and on and on....until your back to your old unhealthy ways. I just keep telling myself, "self, stay on track don't give up don't ever give up"!
If your trying to accomplish something and you don't have any reason behind it or nothing driving you, you WILL NOT be successful! That thing that drives you is what pushes you through the times when you don't want to workout. Right it down on a piece of paper and stick it in your wallet or purse, find a quote or a song that drives you, do whatever it takes and never ever give up the fight. Being fit and healthy goes way beyond running a marathon or doing a triathlon, those are just tools to help me be fit and healthy. Start with one thing and for most it starts with believing in yourself, believing that you will be successful. Take your road to fitness one day at a time, set your goals, and most importantly B-E-L-I-E-V-E in yourself! You can do it!
Have a great Night - Jason The Running Man
"Some people dream of success while others wake up and achieve it"
Tuesday Nutrition Totals
Tuesday Nutrition Totals
Calories: 1977
Carbs: 251g (50.78%)
Protein: 103g (20.84%)
Fat: 63g (28.68%)
Saturated Fat: 15g
Sugar: 63.5g (all organic sugar)
Fiber: 31.5g
Water: 96 ounces
Starting next Monday my calories will start to go up based on the amount of training I have planned. I will post my new nutrition totals before the end of the week.
Calories: 1977
Carbs: 251g (50.78%)
Protein: 103g (20.84%)
Fat: 63g (28.68%)
Saturated Fat: 15g
Sugar: 63.5g (all organic sugar)
Fiber: 31.5g
Water: 96 ounces
Starting next Monday my calories will start to go up based on the amount of training I have planned. I will post my new nutrition totals before the end of the week.
Training Plan...Getting Closer
Ok, so here it goes....I think I finally have a good 16 week plan to follow.
Week 1
Mon: Easy Bike AM - Weights PM
Tue: Easy Bike AM - Easy Run PM
Wed: Easy Bike AM - Weights PM
Thur: Tempo Run
Fri: Easy Run AM - Weights PM
Sat: OFF
Sun: Long Run
Week 2
Mon: OFF
Tue: Easy Run AM - Tempo Bike PM
Wed: Easy Bike AM - Weights PM
Thur: Speedwork
Fri: Easy Run AM - Weights PM
Sat: Easy Bike ride
Sun: Long Run
Week 3
Mon: Easy Bike AM - Weights PM
Tue: Easy Run AM - Tempo Bike PM
Wed: Easy Bike AM - Weights PM
Thur: Tempo Run
Fri: Easy Run AM - Weights PM
Sat: OFF
Sun: Long Run
There is an example of my plan. I'm going to rotate Sat. and Mon. as a rest day which works out great with my long runs.
For my running I'm going to rotate Tempo runs and Speedwork every other Thursdays and long runs on Sunday. For my Biking I'm going to rotate easy rides and tempo rides. I will also be building my bike mileage up per week. On weeks I do not have a long run I will be doing a long bike ride.
Running Mileage Totals
Easy Runs = 2miles build to 5 miles
Tempo Runs = 5 Miles, 1 mile warmup, 3 mile tempo, 1 mile cooldown build to 8 miles.
Speedwork = 5 miles 3x1600 with 800 warmups and cool downs build to 10 miles
Long Runs = 7 miles and build to 13 miles
Total Miles per week = 16 and build to 28
Weight Training
Every other week will rotate from 3 to 2 days a week.
Biking Mileage
Still working on mileage totals.
"BRICK" Workouts
For those who do not know what a "brick" workout is, it's doing a bike workout followed directly with a run workout. Very important workouts when training for a multi-sport event, getting your body conditioned, the best it can, on transitioning from bike to run. I am still trying to figure out the best place for those workouts.
Still a very busy plan and I will not be afraid to make adjustments as I move along. The important thing for me is that I now have a plan to follow.
Week 1
Mon: Easy Bike AM - Weights PM
Tue: Easy Bike AM - Easy Run PM
Wed: Easy Bike AM - Weights PM
Thur: Tempo Run
Fri: Easy Run AM - Weights PM
Sat: OFF
Sun: Long Run
Week 2
Mon: OFF
Tue: Easy Run AM - Tempo Bike PM
Wed: Easy Bike AM - Weights PM
Thur: Speedwork
Fri: Easy Run AM - Weights PM
Sat: Easy Bike ride
Sun: Long Run
Week 3
Mon: Easy Bike AM - Weights PM
Tue: Easy Run AM - Tempo Bike PM
Wed: Easy Bike AM - Weights PM
Thur: Tempo Run
Fri: Easy Run AM - Weights PM
Sat: OFF
Sun: Long Run
There is an example of my plan. I'm going to rotate Sat. and Mon. as a rest day which works out great with my long runs.
For my running I'm going to rotate Tempo runs and Speedwork every other Thursdays and long runs on Sunday. For my Biking I'm going to rotate easy rides and tempo rides. I will also be building my bike mileage up per week. On weeks I do not have a long run I will be doing a long bike ride.
Running Mileage Totals
Easy Runs = 2miles build to 5 miles
Tempo Runs = 5 Miles, 1 mile warmup, 3 mile tempo, 1 mile cooldown build to 8 miles.
Speedwork = 5 miles 3x1600 with 800 warmups and cool downs build to 10 miles
Long Runs = 7 miles and build to 13 miles
Total Miles per week = 16 and build to 28
Weight Training
Every other week will rotate from 3 to 2 days a week.
Biking Mileage
Still working on mileage totals.
"BRICK" Workouts
For those who do not know what a "brick" workout is, it's doing a bike workout followed directly with a run workout. Very important workouts when training for a multi-sport event, getting your body conditioned, the best it can, on transitioning from bike to run. I am still trying to figure out the best place for those workouts.
Still a very busy plan and I will not be afraid to make adjustments as I move along. The important thing for me is that I now have a plan to follow.
Monday, January 29, 2007
Weight Training Fun
Well, I have one word to describe my workout...P-A-T-H-E-T-I-C!! My last weight training session was back in early October. What an awakening tonight, it just reaffirms that my training plan needs that 3 day a week weight training.
Got to the gym around 8:15 tonight and here is a run down of my workout.
Standing Calf Raises: 4 sets of 20
Lat pulldown: 3 sets of 15
Hammer Curls: 3 sets of 10
Regular Curls: 3 sets of 10
Leg Press: 3 sets of 15
Incline Bench Press: 3 sets of 10
Decline Bench Press: 3 sets of 10
By the end of that I was beat. I'm really excited to jump into the weights three days week and look forward to adding a good bit of muscle before my duathlon in June. I believe that weight training is an essential part of any training plan no matter what your goals. Building muscle plays such an important role in overall fitness. Even a two day a week plan will do wonders.
Monday Nutrition Totals
Calories: 1727
Carbs: 208g (48.18%)
Protein: 92g (21.31%)
Fat: 57g (29.70%)
Saturated Fat: 13g
Sugar: 43.5g (all organic sugar)
Fiber: 26.5g
Water: 96 ounces
You know above I mentioned how important weight training is, well, nutrition is even more important not just for training goals but for just healthy living.
Weight Loss Totals for January
9 pounds
I'm very pleased with my weight loss totals. I've been averaging around 10 pounds a month. For safe weight loss I would recommend no more then 2 to 3 pounds a week. Tomorrow is an easy run day 2.7 miles. Well that's all for now have a safe Monday night and a great Tuesday morning.
Got to the gym around 8:15 tonight and here is a run down of my workout.
Standing Calf Raises: 4 sets of 20
Lat pulldown: 3 sets of 15
Hammer Curls: 3 sets of 10
Regular Curls: 3 sets of 10
Leg Press: 3 sets of 15
Incline Bench Press: 3 sets of 10
Decline Bench Press: 3 sets of 10
By the end of that I was beat. I'm really excited to jump into the weights three days week and look forward to adding a good bit of muscle before my duathlon in June. I believe that weight training is an essential part of any training plan no matter what your goals. Building muscle plays such an important role in overall fitness. Even a two day a week plan will do wonders.
Monday Nutrition Totals
Calories: 1727
Carbs: 208g (48.18%)
Protein: 92g (21.31%)
Fat: 57g (29.70%)
Saturated Fat: 13g
Sugar: 43.5g (all organic sugar)
Fiber: 26.5g
Water: 96 ounces
You know above I mentioned how important weight training is, well, nutrition is even more important not just for training goals but for just healthy living.
Weight Loss Totals for January
9 pounds
I'm very pleased with my weight loss totals. I've been averaging around 10 pounds a month. For safe weight loss I would recommend no more then 2 to 3 pounds a week. Tomorrow is an easy run day 2.7 miles. Well that's all for now have a safe Monday night and a great Tuesday morning.
Training Plan Revised
Well, today I revised my training plan. My original plan after review was way to ambitious. Here is a quick run down of what my training will look like starting on Monday Feb. 5th...
Mon: Easy Bike AM - Weight Training PM
Tue: Easy Bike AM - Easy Run PM
Wed: Easy Bike AM - Weight Training PM
Thur: Rotate Tempo run and Speedwork
Fri: Easy Run AM - Weight Training PM
Sat: Rest Day
Sun: Long Run
Running: 4
Biking: 3
Weight Training: 3
Well, I'm off to the gym for my weight training, will post update once I get back.
Mon: Easy Bike AM - Weight Training PM
Tue: Easy Bike AM - Easy Run PM
Wed: Easy Bike AM - Weight Training PM
Thur: Rotate Tempo run and Speedwork
Fri: Easy Run AM - Weight Training PM
Sat: Rest Day
Sun: Long Run
Running: 4
Biking: 3
Weight Training: 3
Well, I'm off to the gym for my weight training, will post update once I get back.
Sunday, January 28, 2007
Training Plan Delays
Well, I'm still working through my training plan. I want to make sure I setup a plan that won't have me burned out in a month and over trained or worse, injured! I'm glad I decided to push it out until next Monday. My duathlon is June 2nd and my 16 week plan will end May 27th. So, I'm going to really perfect my training plan the next couple of days.
Tomorrow is weights. Have a great Sunday..what's left of it anyway.
Tomorrow is weights. Have a great Sunday..what's left of it anyway.
Sunday Cycle and Nutrition Totals
Workout: Bike 5.5 Miles
I decided today instead of hitting the weights to take the time to get my bike road ready and put a few miles in on it. Not really a whole lot to do other then pump the tires up and wipe it down. By 2pm today I was out on my bike. I decided to just take it easy since its been about 5 months since I've been on it. My ride felt great and took me only 5.5 miles. The only problem for me was the weather. It was about 48 degrees and very windy, I would say probably 10 to 15 mph swirling winds. Other then that I was pleased with the ride.
I only have a few things to add to my training plan for the next 16 weeks, just some minor details. My plan will incorporate 4 days of running, 3 days of biking, and 3 days of strength training. I will post the details tonight once I work out those last details. I decided that it would be better to start my 16 week program next Monday instead of tomorrow. Since I'm adding the bike to my plan this gives me a week to kinda test it out. So, my 16 week plan will start Monday February 5th.
Sunday Nutrition Totals
Calories: 1727
Carbs: 208g (48.18%)
Protein: 92g (21.31%)
Fat: 57g (29.70%)
Saturated Fat: 13g
Sugar: 43.5g (all organic sugar)
Fiber: 26.5g
Water: 96 ounces
Since I'm delaying my 16 week program one more week I will also delay my new diet plan for a week as well. I'm still eating pretty good now but will kick it a few notches for my 16 week plan.
I decided today instead of hitting the weights to take the time to get my bike road ready and put a few miles in on it. Not really a whole lot to do other then pump the tires up and wipe it down. By 2pm today I was out on my bike. I decided to just take it easy since its been about 5 months since I've been on it. My ride felt great and took me only 5.5 miles. The only problem for me was the weather. It was about 48 degrees and very windy, I would say probably 10 to 15 mph swirling winds. Other then that I was pleased with the ride.
I only have a few things to add to my training plan for the next 16 weeks, just some minor details. My plan will incorporate 4 days of running, 3 days of biking, and 3 days of strength training. I will post the details tonight once I work out those last details. I decided that it would be better to start my 16 week program next Monday instead of tomorrow. Since I'm adding the bike to my plan this gives me a week to kinda test it out. So, my 16 week plan will start Monday February 5th.
Sunday Nutrition Totals
Calories: 1727
Carbs: 208g (48.18%)
Protein: 92g (21.31%)
Fat: 57g (29.70%)
Saturated Fat: 13g
Sugar: 43.5g (all organic sugar)
Fiber: 26.5g
Water: 96 ounces
Since I'm delaying my 16 week program one more week I will also delay my new diet plan for a week as well. I'm still eating pretty good now but will kick it a few notches for my 16 week plan.
Saturday, January 27, 2007
Official Race Results
Official Race results are out...and here is my time and placement.
Greenville News Rundowntown
Place 849th out of 1369.
Time: 31:04 (10:01 pace)
Greenville News Rundowntown
Place 849th out of 1369.
Time: 31:04 (10:01 pace)
Saturday's Nutrition Totals
Here are my nutrition totals for today:
Saturday 1/27/07
Calories: 1712
Carbs: 227g (53.04%)
Protein: 86g (20.09%)
Fat: 52g (27.34%)
Saturated Fat: 11g
Sugar: 64.5g
Fiber: 29.5
Water: 128 ounces
Weight Loss for January: 8 pounds
All in all today was a good day. My daughter seems to be doing better tonight so that's a good thing. Tomorrow will be a strength training day. Looking forward to putting more time in on the weights.
As far as my training plan goes I should be completed with everything by tomorrow evening. Once I do I will be sure to post it! Have a great Saturday night and God Bless!
Saturday 1/27/07
Calories: 1712
Carbs: 227g (53.04%)
Protein: 86g (20.09%)
Fat: 52g (27.34%)
Saturated Fat: 11g
Sugar: 64.5g
Fiber: 29.5
Water: 128 ounces
Weight Loss for January: 8 pounds
All in all today was a good day. My daughter seems to be doing better tonight so that's a good thing. Tomorrow will be a strength training day. Looking forward to putting more time in on the weights.
As far as my training plan goes I should be completed with everything by tomorrow evening. Once I do I will be sure to post it! Have a great Saturday night and God Bless!
Race Day Results
Race: Greenville News Rundowntown 5k
Time: 31:05 (Still waiting on the race results to be posted)
Well, my race day performance was certainly tested on this fine Saturday in January. It didn't start at 6:30am like I thought it would, it actually started at 2am. Let me explain, my 4 year old daughter Gracie woke up at 2am complaining that her stomach hurt. This lasted until about 2:30 when all of sudden we, my wife and I, were dodging and darting around the room to find something to catch projectile vomit in! Yeah, that's right and let me just say we didn't do a very good job. So, after washing sheets and bathing her we got back into bed around 3:30am. Everything was fine until about 4am when the sequel reared its ugly head. This time we, my wife and I, were prepared with the bathroom trash can. We went through this 1 more time and by 5am I was finally getting a chance to lay down. I think I got a total of 2 hours in the sleep department.
So, other then all of that I got down to the start line by 8:30am and it was busy! There were over 1400 runners for this event and it was cold. I think the temp at start time was about 33 degrees. The first 50 to 100 feet were very slow walking pace just do to the amount of runners. After about 2 minutes or so the pack started to fan out good and I just settled into a nice pace. After dodging walkers and avoiding the slower folks at the beginning the run was really uneventful. The only other thing worth mentioning was the beast of a hill at around the 2.6 mile mark. Wow, I thought it would never end but I made it to the top without walking and cruised into the finish. When I looked at the clock before crossing the line it said 31:02 but I will wait for the official results to come out. Even so my last 5k time on December 16th was 31:54, so I hit my goal of besting my time! WOOHOO! Almost into the 9 min. mile pace!
So even through all the early morning drama it still worked out! Tonight I will post my nutrition totals from today.
Have a great Saturday!
Time: 31:05 (Still waiting on the race results to be posted)
Well, my race day performance was certainly tested on this fine Saturday in January. It didn't start at 6:30am like I thought it would, it actually started at 2am. Let me explain, my 4 year old daughter Gracie woke up at 2am complaining that her stomach hurt. This lasted until about 2:30 when all of sudden we, my wife and I, were dodging and darting around the room to find something to catch projectile vomit in! Yeah, that's right and let me just say we didn't do a very good job. So, after washing sheets and bathing her we got back into bed around 3:30am. Everything was fine until about 4am when the sequel reared its ugly head. This time we, my wife and I, were prepared with the bathroom trash can. We went through this 1 more time and by 5am I was finally getting a chance to lay down. I think I got a total of 2 hours in the sleep department.
So, other then all of that I got down to the start line by 8:30am and it was busy! There were over 1400 runners for this event and it was cold. I think the temp at start time was about 33 degrees. The first 50 to 100 feet were very slow walking pace just do to the amount of runners. After about 2 minutes or so the pack started to fan out good and I just settled into a nice pace. After dodging walkers and avoiding the slower folks at the beginning the run was really uneventful. The only other thing worth mentioning was the beast of a hill at around the 2.6 mile mark. Wow, I thought it would never end but I made it to the top without walking and cruised into the finish. When I looked at the clock before crossing the line it said 31:02 but I will wait for the official results to come out. Even so my last 5k time on December 16th was 31:54, so I hit my goal of besting my time! WOOHOO! Almost into the 9 min. mile pace!
So even through all the early morning drama it still worked out! Tonight I will post my nutrition totals from today.
Have a great Saturday!
Friday, January 26, 2007
New Event Update!
Well, I decided to do it. Tonight I registered for the Richard B. Russell Intermediate Duathlon in Alberton, GA on June 2nd. Here are the details...
5k (3.1m) - Run
22 Mile - Bike
10k (6.2) - Run
I will be adding cycling to my half marathon training plan and will post my full training plan this weekend. I'm looking forward to this event. Keep in mind my eye is still set on preparing for my marathon in November and this is just another training tool!
Have a great Weekend - Jason the Running Man
5k (3.1m) - Run
22 Mile - Bike
10k (6.2) - Run
I will be adding cycling to my half marathon training plan and will post my full training plan this weekend. I'm looking forward to this event. Keep in mind my eye is still set on preparing for my marathon in November and this is just another training tool!
Have a great Weekend - Jason the Running Man
Day of Rest before Race Day
Run: Rest Day
Time: NA
January Totals
Total Running Miles: 44.7
Total Cross Training Miles: 26.5
Today is a rest day for me. Tomorrow morning is race day. I will be running in the Greenville News Rundowntown 5k (3.1miles). My goal for the run is to better my previous 5k time of 31:54 so we shall see. It's a rather large race for a 5k with probably over 900 runners, at least last years race had that amount. It will be around 29/30 degrees when the race starts.
Today's Nutrition Totals:
Calories: 1832
Carbs: 235g (51.31%)
Protein: 100g (21.38%)
Fat: 58g (28.49%)
Saturated Fat: 13.5g
Sugar: 58g all organic sugars
Fiber: 30g
Water: 96 ounces
I will report my race day experience tomorrow afternoon! Have a great weekend!
Time: NA
January Totals
Total Running Miles: 44.7
Total Cross Training Miles: 26.5
Today is a rest day for me. Tomorrow morning is race day. I will be running in the Greenville News Rundowntown 5k (3.1miles). My goal for the run is to better my previous 5k time of 31:54 so we shall see. It's a rather large race for a 5k with probably over 900 runners, at least last years race had that amount. It will be around 29/30 degrees when the race starts.
Today's Nutrition Totals:
Calories: 1832
Carbs: 235g (51.31%)
Protein: 100g (21.38%)
Fat: 58g (28.49%)
Saturated Fat: 13.5g
Sugar: 58g all organic sugars
Fiber: 30g
Water: 96 ounces
I will report my race day experience tomorrow afternoon! Have a great weekend!
Thursday, January 25, 2007
Elliptical Experience
Cross Training Miles: 5.4
Time: 65:00
January Totals
Total Running Miles: 44.7
Total Cross Training Miles: 26.5
Tonight was cross training night. I ate dinner with the wife and daughter around 6pm tonight. Here was my nutritional breakdown for today:
Calories: 2032
Carbs: 50.98% (259g)
Protein: 20.87% (106g)
Fat: 28.35% (64g) all good fats
Saturated Fat: 15.5g
Sugar: 59g all from organic sugar
Fiber: 32g
Water: 128 ounces
After dinner I got some time to play with my 4 year old Gracie...nothing better then playing My Little Pony and Dora the Explorer with my kid!:) You that have kids are probably laughing now! Anyway she went down to bed around 8pm. I left for the gym around 8:30. The gym was really busy tonight but I popped on my tunes and jumped on the elliptical. I went 65 minutes and 5.4 miles and felt fantastic when done, great workout.
On another note I will probably be signing up for a Duathlon on June 2nd. I really wanted to complete a couple of Sprint Triathlons this year but since my marathon is in November I am really concentrating on that. However, a guy I work with signed up for the Tri portion of this race and he pointed out to me, thanks Stephen, that there is a Duathlon also. It would be a 5k (3.1miles) run then transition to a 22 mile bike ride then back on the pavement for a 10k (6.2miles) run. I figured I'm already incorporating cross training into my half plan I can just get some seat time on my bike instead of the elliptical. Now I just need to make sure to train through the transition from running to biking.
I'm still pondering the idea and have not totally made up mind if I'm going to do it or not. I will decide before the end of the weekend so I can finalize my training plan. I have another coworker thats going to do it as well and her husband so it would be a fun time.
Well, that's all for now folks....have a great Thursday night...whats left of it! - Jason the Running Man
Time: 65:00
January Totals
Total Running Miles: 44.7
Total Cross Training Miles: 26.5
Tonight was cross training night. I ate dinner with the wife and daughter around 6pm tonight. Here was my nutritional breakdown for today:
Calories: 2032
Carbs: 50.98% (259g)
Protein: 20.87% (106g)
Fat: 28.35% (64g) all good fats
Saturated Fat: 15.5g
Sugar: 59g all from organic sugar
Fiber: 32g
Water: 128 ounces
After dinner I got some time to play with my 4 year old Gracie...nothing better then playing My Little Pony and Dora the Explorer with my kid!:) You that have kids are probably laughing now! Anyway she went down to bed around 8pm. I left for the gym around 8:30. The gym was really busy tonight but I popped on my tunes and jumped on the elliptical. I went 65 minutes and 5.4 miles and felt fantastic when done, great workout.
On another note I will probably be signing up for a Duathlon on June 2nd. I really wanted to complete a couple of Sprint Triathlons this year but since my marathon is in November I am really concentrating on that. However, a guy I work with signed up for the Tri portion of this race and he pointed out to me, thanks Stephen, that there is a Duathlon also. It would be a 5k (3.1miles) run then transition to a 22 mile bike ride then back on the pavement for a 10k (6.2miles) run. I figured I'm already incorporating cross training into my half plan I can just get some seat time on my bike instead of the elliptical. Now I just need to make sure to train through the transition from running to biking.
I'm still pondering the idea and have not totally made up mind if I'm going to do it or not. I will decide before the end of the weekend so I can finalize my training plan. I have another coworker thats going to do it as well and her husband so it would be a fun time.
Well, that's all for now folks....have a great Thursday night...whats left of it! - Jason the Running Man
Tentative Half Marathon Training Plan
Well....I finished the basic template for my half marathon training program. I still need to work out some of the details but here's what I'm thinking so far....
16 Weeks from 1/29 - 5/20
Monday - Strength/Cross Training
Tuesday - Easy Runs
Wednesday - Strength Training
Thursday - Rotate Tempo runs and speedwork
Friday - Easy Run + Strength
Saturday - Rest Day
Sunday - Long Run
As for my diet it will be all unprocessed whole foods. I am following a 50%C 20%P 30%F breakdown. To start my calories will range depending on the day from 2000 to 3200. I will post exact diet breakdown once I finalize. I think this is a good base and this weekend I will finalize my total plan.
Tonight is Cross Training so I will be heading to the gym around 8pm. Have a great Thursday!
Wednesday, January 24, 2007
Fridged Night Air
Run: 2.7 Miles
Time: 28:48 (10:40)
January Totals
Total Running Miles: 44.7
Total Cross Training Miles: 21.1
Tonight I had another 2.7 run. Last nights 2.7 was merely a recovery run and tonight was more of a high tempo run. I stepped out of my garage and that brisk winter air hit me kind of hard. For some reason it felt colder then it really was. My goal was to keep my pace under the 11 minute mark. At the 1 mile mark my lungs were really burning good and I almost stopped to walk a little but I kept at it and the burn slowly faded into the second mile. Based on the way I felt I thought I was pushing into the low 9 minute mile pace but when I crossed the finish line at 28:48 and I quickly did my math I realized it was higher 10 minute pace. I was a little disappointed but I did still hit my goal, and still a good quality run. I also came to the conclusion that I really need to invest in the Garmin 205 Forerunner in order to follow my upcoming half marathon training plan. So, I will do some serious thinking about purchasing one this weekend. They are rather expensive but what a powerful tool.
Speaking of my half marathon training plan, I'm almost done tweaking it. I'm having a hard time setting up my speedwork sessions but should be able to post maybe as soon as this Friday. I also will be posting what my nutritional approach will be.
Well, until tomorrow have a great night and keep running! - Jason the Running Man
Time: 28:48 (10:40)
January Totals
Total Running Miles: 44.7
Total Cross Training Miles: 21.1
Tonight I had another 2.7 run. Last nights 2.7 was merely a recovery run and tonight was more of a high tempo run. I stepped out of my garage and that brisk winter air hit me kind of hard. For some reason it felt colder then it really was. My goal was to keep my pace under the 11 minute mark. At the 1 mile mark my lungs were really burning good and I almost stopped to walk a little but I kept at it and the burn slowly faded into the second mile. Based on the way I felt I thought I was pushing into the low 9 minute mile pace but when I crossed the finish line at 28:48 and I quickly did my math I realized it was higher 10 minute pace. I was a little disappointed but I did still hit my goal, and still a good quality run. I also came to the conclusion that I really need to invest in the Garmin 205 Forerunner in order to follow my upcoming half marathon training plan. So, I will do some serious thinking about purchasing one this weekend. They are rather expensive but what a powerful tool.
Speaking of my half marathon training plan, I'm almost done tweaking it. I'm having a hard time setting up my speedwork sessions but should be able to post maybe as soon as this Friday. I also will be posting what my nutritional approach will be.
Well, until tomorrow have a great night and keep running! - Jason the Running Man
Tuesday, January 23, 2007
Pushing through Excuses!
Run: 2.7 Miles
Time: 33:57
January Totals
Total Miles: 42.0
Total Cross Training Miles: 21.1
Total Weight loss: 6 pounds
I changed my plan around for the rest of this week. I was originally going to do 5.4 tonight but decided to just do a 2.7 mile recovery run. After my long eight miler yesterday I decided it would be wiser to just do 2.7.
All day today my knee has been kind of acting up for lack of a better term. It's not a sharp pain more of an annoying ache. I decided to run with my knee strap and I'm glad I did as it gave me just a little more support. I don't want to aggravate it any worse then it is and not be able to run in my 5k this weekend. My run tonight was great I felt like I was doing about a 13 min mile pace when in fact I came in at 12:34 and besides being cold the run was really uneventful. My knee felt great through the whole run.
One of the reasons I didn't get out on my run till 9 tonight was once again I was trying to talk myself out of doing it. It seems lately that I have had to really fight the urge to just lay around and be lazy. I did have a really bad headache and I was trying to use that and anything else I could find not to run. Needless to say I got off my butt and put in my miles and you know..., about 1 mile in I realized that my headache was gone and when I completed my run I felt great. Make sure you win those battles and get your workouts done otherwise you will not be successful.
Time: 33:57
January Totals
Total Miles: 42.0
Total Cross Training Miles: 21.1
Total Weight loss: 6 pounds
I changed my plan around for the rest of this week. I was originally going to do 5.4 tonight but decided to just do a 2.7 mile recovery run. After my long eight miler yesterday I decided it would be wiser to just do 2.7.
All day today my knee has been kind of acting up for lack of a better term. It's not a sharp pain more of an annoying ache. I decided to run with my knee strap and I'm glad I did as it gave me just a little more support. I don't want to aggravate it any worse then it is and not be able to run in my 5k this weekend. My run tonight was great I felt like I was doing about a 13 min mile pace when in fact I came in at 12:34 and besides being cold the run was really uneventful. My knee felt great through the whole run.
One of the reasons I didn't get out on my run till 9 tonight was once again I was trying to talk myself out of doing it. It seems lately that I have had to really fight the urge to just lay around and be lazy. I did have a really bad headache and I was trying to use that and anything else I could find not to run. Needless to say I got off my butt and put in my miles and you know..., about 1 mile in I realized that my headache was gone and when I completed my run I felt great. Make sure you win those battles and get your workouts done otherwise you will not be successful.
Monday, January 22, 2007
Attack of the Killer 8.1
Run: 8.1 Miles
Time: 1:41:11
Total Miles in Jan: 39.3
Total Cross Training Miles in Jan: 21.1
Had a good dinner with my wife and daughter tonight. I was really not motivated for my 8 miles tonight and once again I tried to talk myself out of running but....., I didn't listen.
I didn't get out on my run until about 8:30 tonight. When I started it was about 36 degrees but thankfully no wind to speak of. I decided to do my 2.7 mile loop times three. The first lap was great just kept a nice easy pace and chugged along. Now I decided that I needed to hydrate for this run so not having a water belt I left my water along my route and when I got to it I decided that I would walk a fast pace while drinking then when done toss and go. So when I started my second lap I decided to pick up my pace a little bit and was averaging around a high 9 minute mile pace. I think turning up my pace on the second lap burned me out because my last 3 miles were a struggle to say the least. I realized tonight that 8 miles is long way and I am really feeling it in my knees and feet hence the title of this post. However, even though I wanted to stop and just walk I kept plugging along. I just kept Phillipians 4:13 in my mind..."I can do all things through Christ who strengthens me"..., and once again my faith pushed me through. I finally crossed the finish line in 1:41:11 which is a 12:29 per mile pace.
Here are my split times.
As I walked through the door tonight after my run I couldn't help but to think back to three years ago at 300 pounds I would have never dreamed of completing 3 miles much less 8. It truly has already been a successful journey. It's amazing the things we can do when we put our minds to it! If your struggling your not alone and you can do it and you will be successful! Work hard in life and you will accomplish great things!
Tomorrow I have 5.4 scheduled. I've decided to start my 16 week half marathon training program on Monday Jan 29th. I am still tweaking my plan but will have it finished by this weekend. I am also going to make some changes to my diet and get a little more hardcore. Once I get everything setup I will post my diet and training plan in detail.
Have a good night and don't let the bed bugs bite (as my daughter would say)!
Time: 1:41:11
Total Miles in Jan: 39.3
Total Cross Training Miles in Jan: 21.1
Had a good dinner with my wife and daughter tonight. I was really not motivated for my 8 miles tonight and once again I tried to talk myself out of running but....., I didn't listen.
I didn't get out on my run until about 8:30 tonight. When I started it was about 36 degrees but thankfully no wind to speak of. I decided to do my 2.7 mile loop times three. The first lap was great just kept a nice easy pace and chugged along. Now I decided that I needed to hydrate for this run so not having a water belt I left my water along my route and when I got to it I decided that I would walk a fast pace while drinking then when done toss and go. So when I started my second lap I decided to pick up my pace a little bit and was averaging around a high 9 minute mile pace. I think turning up my pace on the second lap burned me out because my last 3 miles were a struggle to say the least. I realized tonight that 8 miles is long way and I am really feeling it in my knees and feet hence the title of this post. However, even though I wanted to stop and just walk I kept plugging along. I just kept Phillipians 4:13 in my mind..."I can do all things through Christ who strengthens me"..., and once again my faith pushed me through. I finally crossed the finish line in 1:41:11 which is a 12:29 per mile pace.
Here are my split times.
| Splits | Times | |
| 1 | Mile | 00:12:29.50 |
| 2 | Mile | 00:24:59.01 |
| 3 | Mile | 00:37:28.51 |
| 4 | Mile | 00:49:58.02 |
| 5 | Mile | 01:02:27.52 |
| 6 | Mile | 01:14:57.03 |
| 7 | Mile | 01:27:26.54 |
| 8 | Mile | 01:39:56.04 |
| 8.1 | Mile | 01:41:10.99 |
As I walked through the door tonight after my run I couldn't help but to think back to three years ago at 300 pounds I would have never dreamed of completing 3 miles much less 8. It truly has already been a successful journey. It's amazing the things we can do when we put our minds to it! If your struggling your not alone and you can do it and you will be successful! Work hard in life and you will accomplish great things!
Tomorrow I have 5.4 scheduled. I've decided to start my 16 week half marathon training program on Monday Jan 29th. I am still tweaking my plan but will have it finished by this weekend. I am also going to make some changes to my diet and get a little more hardcore. Once I get everything setup I will post my diet and training plan in detail.
Have a good night and don't let the bed bugs bite (as my daughter would say)!
Sunday's Soaking Rain
Training Day Off Sunday
Time: NA
Total Mile in January: 31.2
I was scheduled to run 5.4 on Sunday however, we had very heavy rain all day. Now I'm not oppossed to running in the rain but this just would have not made sense.
So, I've had three straight nonrunning days. Since I missed my running time this weekend tonight I'm going to do my long run. Tonight will be my longest run ever at 8.1 miles. I also for the first time will hydrate during my run. I don't have a water belt yet so I'm just going to do a water drop somewhere along my route. I think I'm going to start to hydrate on runs more then 6 miles.
Yesterday I kept my diet clean and decided to up my calories. I consummed about 2600 calories yesterday. Today I will keep them around the 2000 mark. I did notice this morning that my weight was up 2 pouunds which I was expecting.
Well, tonight I will update after my long run. Have a great Monday!
Time: NA
Total Mile in January: 31.2
I was scheduled to run 5.4 on Sunday however, we had very heavy rain all day. Now I'm not oppossed to running in the rain but this just would have not made sense.
So, I've had three straight nonrunning days. Since I missed my running time this weekend tonight I'm going to do my long run. Tonight will be my longest run ever at 8.1 miles. I also for the first time will hydrate during my run. I don't have a water belt yet so I'm just going to do a water drop somewhere along my route. I think I'm going to start to hydrate on runs more then 6 miles.
Yesterday I kept my diet clean and decided to up my calories. I consummed about 2600 calories yesterday. Today I will keep them around the 2000 mark. I did notice this morning that my weight was up 2 pouunds which I was expecting.
Well, tonight I will update after my long run. Have a great Monday!
Saturday, January 20, 2007
Feeling Old
Training Day Off
Time: NA
Total Miles in January: 31.2
Time: NA
Total Miles in January: 31.2
Today my goals were to get the oil changed in my Tahoe, wash and clean it out, and take care of few odds and ends around the house. Everything went well but my back didn't hold up and I kinda tweaked it in the process. I had 5.4 scheduled for today but due to my back I'm going to rest tonight and get the 5.4 miles in tomorrow night. The extra day rest will do me good. I made sure to keep my diet in check as well as my water intake. One thing I think I do well is listening to my body when it's telling me to rest.
Next Saturday is the Greenville News Rundowntown 5k and I am looking forward to beating my last time. I would love to come in under 30 minutes but will see. Since October I've been losing 10 pounds a month. So far in January I've lost 5 pounds with 11 days to go.
Have a great Saturday night. I figured since I suffered a little with my back here is a pick of my truck at least shes clean. My daughter calls her "Blueberry".
Friday, January 19, 2007
Nutrition and Faith
Training Day Off
Time: NA
Total Miles for Jan: 31.2
Total Cross Training for Jan: 21.1
Today is a rest day for me and it comes at a great time. Work went well today. I run the IT Computer training department for a large grocery store chain in the southeast. Today I taught beginning Access XP and I had some good students that picked up the application really fast which makes the class go a heck of a lot smoother.
Time: NA
Total Miles for Jan: 31.2
Total Cross Training for Jan: 21.1
Today is a rest day for me and it comes at a great time. Work went well today. I run the IT Computer training department for a large grocery store chain in the southeast. Today I taught beginning Access XP and I had some good students that picked up the application really fast which makes the class go a heck of a lot smoother.
My background is more technical but I'm getting used to teaching the Microsoft Office Suite. I used to work for different computer learning centers teaching several different technical certifications from A+ to the MCSE tracks. I left that job to work for a company called Ahold Information Services where I served as a Senior LAN Administrator supporting the Intel servers from the IBM X-Series to the Dell Power Edge architectures. Ahold used to be the parent company of the grocery store chain I now work for. Ahold divested our company last year and I was offered a position into the new organization. I was very excited not be on a 24/7 on call rotation anymore, that I do not miss. No more 2am problem tickets to deal with. I've been in the IT arena now for about 14 years in various roles and I've been teaching for about 8 of those years.
Well, enough about my work experience...geez that sounded like I was applying for job...sorry about that. Today my calories are bit lower then I would have liked. I consumed only about 1300 calories today. It's a good thing today is a rest day. Let me talk a little about what I'm doing nutritionally.
ABOUT MY NUTRITION
My plan consist of very little processed foods and mostly whole organic foods. The macro nutrient breakdown I've been following since the beginning of Oct 2006 is as follows:
Carbs - 50% - 60%
Protein - 15% - 25%
Fat - 20% - 30%
I have tried all the variations that have been debated and for me to loose fat it's mostly about calories in and calories out. I will say that I have noticed a big increase in energy since I switched to a higher carb diet which makes sense since our bodies use carbohydrates for energy and I need them to properly fuel my body for my runs. I was very successful on a low carb/high protein diet as well but I was not doing near the amount of running or cardio in general. I was doing more strength training. I stay away from simple carbs all together. I also consume about a gallon of water a day and I'm a firm believer in taking a good multivitamin.
There is no secret pill to losing weight and getting fit. I would say that your diet is the most important factor for being successful. You can do all the exercising you want but to be successful means to start in the kitchen and have the determination to stick with your plan. When your getting ready to eat that big piece of cake ask yourself is this really worth it? Chances are no. For me its about believing in myself and knowing that my faith will get me through.
Tomorrow I have 5.4 scheduled and I know I can count on my faith to get me through. Happy running and have a good night.
A Night at the Gym
Cross Training: 5.2 Miles (Elliptical)
Time: 1:05:00
Total Miles for Jan: 31.2
Total Cross Training for Jan: 21.1
I got home from work around 5:15 tonight and had a good dinner with the family. My daughter went down for bed around 8pm or at least shes in the bed. She always fights going to bed and says shes not tired however, she's sound asleep in 30 min. and I seriously doubt a marching band would wake her up. I grabbed my Ipod (gotta have my tunes) and was out the door and on my way to the gym which, is about a 15 minute drive from my house. This time of year the gym is always slammed with people and their New Years resolution of getting fit and losing weight. Of course, by mid February most have dropped out and gone back to their unhealthy lifestyles. I know I used to be one of them and I will be the first to tell you it's not easy. Back in Jan. of 2004 I was over 300 pounds and smoked a pack of cigs a day. I was always dreaming of getting fit and never achieving it. Well, those days are gone and if your in the position I was in back in 2004 you can refuse to lose like I did and make it happen. Ok, I'll stop preaching.:)
So, I get to the gym and I like to use the Elliptical machine for cross training. I spent 65 minutes and went 5.2 miles tonight and felt fantastic after my workout. I always get a kick out of watching people in the gym while I'm working out. Some come in for 30 minutes do two exercises in 10 minutes and talk for 20 minutes and then leave, never breaking a sweat. Oh well, to each is own I guess. Once I got home I took a nice shower and now I'm just relaxing.
Well, it's time to hit the sack, have a great night.
Time: 1:05:00
Total Miles for Jan: 31.2
Total Cross Training for Jan: 21.1
I got home from work around 5:15 tonight and had a good dinner with the family. My daughter went down for bed around 8pm or at least shes in the bed. She always fights going to bed and says shes not tired however, she's sound asleep in 30 min. and I seriously doubt a marching band would wake her up. I grabbed my Ipod (gotta have my tunes) and was out the door and on my way to the gym which, is about a 15 minute drive from my house. This time of year the gym is always slammed with people and their New Years resolution of getting fit and losing weight. Of course, by mid February most have dropped out and gone back to their unhealthy lifestyles. I know I used to be one of them and I will be the first to tell you it's not easy. Back in Jan. of 2004 I was over 300 pounds and smoked a pack of cigs a day. I was always dreaming of getting fit and never achieving it. Well, those days are gone and if your in the position I was in back in 2004 you can refuse to lose like I did and make it happen. Ok, I'll stop preaching.:)
So, I get to the gym and I like to use the Elliptical machine for cross training. I spent 65 minutes and went 5.2 miles tonight and felt fantastic after my workout. I always get a kick out of watching people in the gym while I'm working out. Some come in for 30 minutes do two exercises in 10 minutes and talk for 20 minutes and then leave, never breaking a sweat. Oh well, to each is own I guess. Once I got home I took a nice shower and now I'm just relaxing.
Well, it's time to hit the sack, have a great night.
Wednesday, January 17, 2007
The Mental Game
Run: 5.4 Miles
Time: 1:07:57 (12:35)
Total Miles for Jan.: 31.2
Last week it was 70 degrees here in Greenville, SC. Today the high was only 38 degrees...ouch. Tonight once again I was not paying attention to the time and it was 8:45 before I started my run. So, due to the weather it takes me an extra 10 minutes just to dress for my runs (putting the layers on).
I grabbed my cell phone and my ipod (must have tunes) and I was out the door. Within the first half mile I was already trying to talk myself out of the full 5.4 miles. It was very cold the kind of cold that just has that bite in the air. The first half mile is through my neighborhood where I encounter "The Hill" at least for me it's a beast and no matter how many times I traverse this hill it still sucks every time. My route is a 2.7 mile loop between my neighborhood and two others close by. Once I got past the first mile marker I settled into a nice easy pace averaging between 11 and 12 min pace. As I neared the end of the first loop once again I tried to talk myself out of the second lap. I had to keep telling myself it's all a mental game. I just kept telling myself to push on and you got this. I will tell you that the second lap was no fun at all, 5.4 miles for me is still close to being a long run. The longest I've ever gone straight is 7.2 miles, so 5.4 is still no walk in the park. Several times I wanted to just pull up and stop but each time I overcame those obstacles. It's the iron will within and my faith that keeps me going. As I crossed my finish line I stopped my time and I hit my goal of a 12 min pace. I always feel so good once I finish my runs, I guess that's the runner's high people talk about. The high for me...tonight...I won "The Mental Game"
Tomorrow is Cross Training day which I look forward to. I usually do 5 miles in 65 min. on the elliptical or strength training. We are supposed to have sloppy weather here all day tomorrow with snow and ice. Sounds like fun.
Have a great Thursday and go run somewhere. :)
Time: 1:07:57 (12:35)
Total Miles for Jan.: 31.2
Last week it was 70 degrees here in Greenville, SC. Today the high was only 38 degrees...ouch. Tonight once again I was not paying attention to the time and it was 8:45 before I started my run. So, due to the weather it takes me an extra 10 minutes just to dress for my runs (putting the layers on).
I grabbed my cell phone and my ipod (must have tunes) and I was out the door. Within the first half mile I was already trying to talk myself out of the full 5.4 miles. It was very cold the kind of cold that just has that bite in the air. The first half mile is through my neighborhood where I encounter "The Hill" at least for me it's a beast and no matter how many times I traverse this hill it still sucks every time. My route is a 2.7 mile loop between my neighborhood and two others close by. Once I got past the first mile marker I settled into a nice easy pace averaging between 11 and 12 min pace. As I neared the end of the first loop once again I tried to talk myself out of the second lap. I had to keep telling myself it's all a mental game. I just kept telling myself to push on and you got this. I will tell you that the second lap was no fun at all, 5.4 miles for me is still close to being a long run. The longest I've ever gone straight is 7.2 miles, so 5.4 is still no walk in the park. Several times I wanted to just pull up and stop but each time I overcame those obstacles. It's the iron will within and my faith that keeps me going. As I crossed my finish line I stopped my time and I hit my goal of a 12 min pace. I always feel so good once I finish my runs, I guess that's the runner's high people talk about. The high for me...tonight...I won "The Mental Game"
Tomorrow is Cross Training day which I look forward to. I usually do 5 miles in 65 min. on the elliptical or strength training. We are supposed to have sloppy weather here all day tomorrow with snow and ice. Sounds like fun.
Have a great Thursday and go run somewhere. :)
Cold and Windy
Run: 2.7 Miles
Time: 30:35 (11:20)
Total Miles for Jan.: 25.8
Last night I got into watching American Idol. I love watching the people that can't sing. There were some real interesting folks attempting to sing last night (if you can call it singing). Because I got into watching I didn't get out to my run until about 9:15.
It was about 35 degrees and windy when I started off on the run. The first mile went great but into the second mile the wind was really making life difficult for me. I came in at 30:35 about 11 min pace. Not too bad considering. Tonight, I have 5.4 and I'll be taking it easy.
Time: 30:35 (11:20)
Total Miles for Jan.: 25.8
Last night I got into watching American Idol. I love watching the people that can't sing. There were some real interesting folks attempting to sing last night (if you can call it singing). Because I got into watching I didn't get out to my run until about 9:15.
It was about 35 degrees and windy when I started off on the run. The first mile went great but into the second mile the wind was really making life difficult for me. I came in at 30:35 about 11 min pace. Not too bad considering. Tonight, I have 5.4 and I'll be taking it easy.
My plan for training is as follows. I will be following a 4 day running plan. Sunday will be cross training day, Monday, Tuesday will be easy runs, Wednesday and Thursday I will alternate tempo, speedwork, and cross training, Friday is a rest day, and Saturday is my long run day. I also plan to incorporate core and strength training 3 days a week.
I have not started this training plan as of yet, still working to tweak it here or there. Right now I'm running 4 days a week and cross training 2 days and resting one day.
Have a great Wednesday!
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