January totals

Most of my friends think I went nuts when I started running regularly. Now, even running friends like Steve think I have gone a bit daft. I got out at 4:45 this morning for a nice 5 mile run at a 9:47 pace. My legs were just a bit sore after yesterdays intervals so the first two miles this morning were run at over 10 m/m.

January Totals


105.2 miles

9.33 avg pace

2 races, one successful and one not

16 hours 43 minutes total running time

15836 calories burned



Last January I was only able to run 57.5 miles.

February will be an interesting month. I will be in Indiana on the weekend of the 16th, so I expect to experience the cold as the rest of you have been doing.

One las thing, if anyone likes to run in the dark I would recommend purchasing one of these. I wore one this morning and it was very comfortable. I found a guy selling them on ebay, 4 for one price. I think I paid 25 bucks.

I hope everyone else is enjoying running as much as I am.

Speed Work

This afternoon I ran my speed work run. 1 mile of warm up, 3 intervals of 1/2 mile each with 1/4 mile between each, 2 mile easy run to finish. My next workout won't be until the 5K race on Feb 10th. Tomorrow I am planning an easy 4 to 4.5 mile run at 5am, it should be fun.

I am up to 200 crunches, 5 nights a week. My workout also includes about 5 minutes of other exercises.

5 miler

Last evening I got in a good 5 miles. Tonight is interval night.

10.3 miles

This morning Steve and I ran the 10.3 mile course. It was a bit slower than last wek, but that was because I ran the 5K race yesterday and my legs were a bit sore. I finished the run in 1:38:30, a 9:34 pace. Tomorrow is a day off from running, but it is my 19th wedding anniversary. We are going out to a place called Bonefish Grill, I hope that it is a nice place.

Daytona 5K

This morning I completed the Daytona 5K. Last year this was my first race ever, and I beat my time by six minutes and one second. I finished in 23:57, 6 seconds off of my personal record for the distance.
The big news from this run is that my wife joined me for the first time. She completed the race in 56 minutes and 57 seconds, which is phenomenal as she practically did no training for it. She is registered for another 5K next month and I think that with a bit of training she can do it much faster.

Link to results

Sorry, no pictures as we were both in the race.

5 miles

5 miles today at a nice 9:21 pace. This was the last run before the race on Saturday. The Daytona 5K will mark the first anniversary of my first race. While I don't expect a personal best I am almost assured of beating last years time of 29:58. Today I got in my copy of Running- the sacred art. It looks to be an interesting book about running and the spiritual life. I am hoping that this book will allow me to enjoy running even more.

5.2

I got in 5.2 miles at a 9:36 pace tonight. I also was able to get in all of my exercises from yesterday as well.

Non running day

No running today, but I did do 150 crunches, 29 3/4 pull-ups, 60 side planks (30 on each side), and 60 heel raises (30 on each foot). I do the pull-ups laying on my back, my legs being supported by a pilate ball, and pull up my body using the top bar from my ab roller.

10.3 miles

This morning I ran 10.3 miles at a 9:27 minute per mile pace. Even though the pace was a bit faster than my training runs of late, it was fairly comfortable. Tomorrow is a rest day and I will be back at training Tuesday.

There is a cold front that came through last night and the temp this morning was in the 40's. It would not have been so bad, except for the winds that gusted at about 15 miles per hour. Wearing layers helped a bit but overall it wasn't that bad.

Saturday Ride

I rode 15.6 miles this morning in just over an hour and seventeen miles. It was a chilly, rainy morning, but I had a good ride. I will be raising the seat a little bit higher as I felt like I was riding a kids bike. I am hoping that this cross training will help me get my legs stronger. Only one week until the next race.

6 miles

I ran just over 6 miles today at a 9:38 m/m pace and everything felt great. Even though I just started a new training regimen next week will be a bit different. I have a 5K next Saturday and I will not be running next Thursday or Friday. This race will mark my first anniversary of running races. What a great year.

Easy Miles

I ran 5 easy miles this afternoon. Everything felt great and the Pearl shoes, that I thought were no going to work, out felt good today. Tomorrow I am starting my Art Appreciation class so there will be no running. I am planning around 6 for Friday.

This evening I was able to do 150 crunches and 25 squats. I going to try and increase the crunches by 25 a week and the squats by 10 a week.

Speed Tuesday

I did my scheduled speed work for the first time.

1 mile easy warm-up (~ 9:50m/m)

800 meters (1/2 mile) at 5K pace avg 7:29

400 meters (1/4 mile) easy (~10:00 m/m)

800 (1/2 mile) 5K avg 7:37

400 (1/4 mile) easy (~10:00 m/m)

800 (1/2 mile) 5K avg 7:47

Finish distance easy 1.5 miles (~10:00 m/m)

My garmin is set up for miles not kilometers, but 1/2 and quarter are close enough. I was fairly happy that I was able to keep it under 8 m/m, though the last quarter was 7:49. The first quarter mile at 5K pace was 7:01. I started out just a bit to fast.

Morning Run

For the first time I ran a training run before work. I went out at 4:55 this morning and ran about 4.5 miles in 44 minutes, 27 seconds. This run was a test to see if I can run 4 miles and then work all day without any problems. Starting in June I will be working 4 10 hour days while the schools are closed for the summer. Since I will be working until almost 6pm, I think it will be easier to run in the morning than late afternoon. I will certainly know by tonight if this idea will work.

I am back to class this evening with the start of the Microcomputer Applications class. I hope it will be interesting.

Here is a workout I found online.

Step One – Starting Position

Lie face down on a mat or soft surface. Support your body weight with your feet and forearms. Tuck your pelvis so that your hips are pressed forward and your body is very straight. Hold this position for about 30 seconds.

Step Two – Right Arm Up

From the starting position raise your right arm straight out above your head. Your right hand should be about 6 to 12 inches off the ground. Your weight should now be supported by your left forearm and both feet. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Three – Left Arm Up

From the starting position raise your left arm straight out above your head. Your weight should now be supported by your right forearm and both feet. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Four – Right Leg Up

From the starting position raise your right leg straight up off the ground. Your right foot should be about 6 inches off the ground. Your weight should now be supported by both forearms and your left foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Five – Left Leg Up

From the starting position raise your left leg straight up off the ground. Your left foot should be about 6 inches off the ground. Your weight should now be supported by both forearms and your right foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Six – Right Arm and Left Leg Up

From the starting position raise your right arm and left leg at the same time. Your weight should now be supported by your left forearm and your right foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Step Seven – Left Arm and Right Leg Up

From the starting position raise your left arm and right leg at the same time. Your weight should now be supported by your right forearm and your left foot. Do not twist your body. Keep your hips pressed forward and your body very straight. Hold this position for about 30 seconds.

Nine miles

This morning I completed my first long run since last Sundays race. I did 9.15 miles at a 9:46 pace. It turned out to be a nice easy run with no complications.

Sometimes it is amazing to me just how clear my mind becomes after I have run a couple of miles. Today I was thinking about everything I did wrong leading to and during the last race. I made three mistakes that probably led to the problems I experienced.

1. I had catfish for dinner the evening before the race. While catfish is not necessarily bad for me, it was the first time I had eaten it in over a year, and it could possibly have caused problems while doing something as extreme as running the next day.

2. After the catfish dinner I had a container of rice noodles. This is probably the stupidest thing I did, and probably contributed the most to the problems during the race.

3. I drank the water that the race provided. After the first water station I should have either stopped drinking the water, or at least drank a lot less.

Just three weeks prior to this race I ran a half marathon and did none of the things mentioned above and I had a successful and fun race. Live and learn I guess.

School starts up again tomorrow. I am taking Art Appreciation and Microcomputer Applications this semester.

5 miles

5 miles again this afternoon at a 9:21 pace. A bit quicker than yesterday, but it felt good. I am going to run another 5K on the 26th. Plus this will be the first race that Veronica will participate in. Though probably at a much slower pace.

Success

I ran 5 miles this afternoon at a nice slow pace and it felt great. This was also my first run in my new Mizuno shoes.

Back to it

This afternoon after work I will be going out for the first time since Sunday morning. I am going to run 4 easy miles and try to take it easy. Even though my legs really needed the rest I have felt extra lazy the last couple of days.

DeLeon Springs Half Marathon

This morning I ran my second half marathon in three weeks. I was fine and running to plan for the first 4 miles, and then I started to get fatigued and started slowing down. I knew that I would not match my Jacksonville time at the half way point, but I figured I would finish just under two hours. I was wrong. Between mile 7 and 8 my stomach started hurting, I ran as much as I could, but for the first time ever in a race I had to walk. It stopped hurting when I was walking, but every time I ran it would hurt even more. I walked /ran through to mile 9 and I toughed out that one and ran all the way to mile 10. Then I had to walk more. Except for having to stop and tie my shoe between mile 12 and 13 I was able to jog most of the way home to finish in 2:10:47. A disappointing time, but I was very happy to average 10 minute miles with the way I was feeling. I knew that everyone eventually has a bad run and this was mine. Next year there will be only one 1/2. I only have 5 and 10k's coming up so I shouldn't have any more trouble. Steve on the other hand had a great run, finishing in 1:53:30 and bettering his time from Jacksonville.


Here is video of my finish.

Results