For many of us time is the biggest constraint on training mileage. Family, Friends, jobs and other personal interests all deserve their fair share of our time. 1st, most of us put these big blocks into our life's schedule and see what is left for running. While seriously in training, some of us put our running schedule into life's schedule and fit what ever else we can - Making sure we can allocate a reasonable amount of time everything.
There are times I am running once, usually twice and sometimes 3 times a day. I am blessed with a job that I can usually get 4-6 miles in at lunch. If I had an unlimited amount of time I would run three times a day. When I run one time a day I am fairly stiff for most of the day. Twice a day is better, but by the next morning again I am stiff and sluggish. But when I run three times a day, I am never stiff and running becomes much more fluid and coordinated.
The danger in running three times a day is over training - at least 2 of the runs need to be either recovery pace or slow easy pace - Garbage miles by some people's definition. Nutrition, hydration and electrolyte balance will make the difference between breaking down or being a well oiled machine.
My next post will be about my nutrition for heavy training.
Good running to all -
Thursday, September 1, 2011
Tuesday, August 30, 2011
Running - Racing Goals
Goals can get complex and sometimes we focus on a short term minor goal to the detriment of a longer term major goal. Other times our short term goals compliment our major goals.
My #1 goal is so simple - yet so hard to achieve from where I sit today. I want to be on Team USA for the 24 hour world championship on September 8th, 2012 in Katowice, Poland. The qualification period ends June 11th 2012. Given my current fitness level, I believe this gives me 2 viable options: 3 Days at the Fair May 2012 in NJ and FANS24 in June 2012 in MN. Nothing like last minute pressure to perform.
My #2 Goal is to run my 9th consecutive year of a sub 3 marathon in 2012. Easy for some people - Not extremely hard for me if I am in shape, but it will be some day. This is my goal that I hope keeps me interested in running for years to come.
But my goal between now and 2-1-2012 is to get my weight were it should be = 180#. This will deliver the other 2 goals. 6'3 and 180 does not sound "Runner Skinny", but I do not have a runners body. In May 2010, I was 195# and that was pretty ripped, so maybe the goal should be to get as fit as possible (Body fat wise).
Along the way I would like to give a smack down on a bunch of PRs in 2012. Most my shorter PRs are way to old and as long as racing does not interfere with Goal #1 - Its time to add a bit of speed again.
Good running to all -
My #1 goal is so simple - yet so hard to achieve from where I sit today. I want to be on Team USA for the 24 hour world championship on September 8th, 2012 in Katowice, Poland. The qualification period ends June 11th 2012. Given my current fitness level, I believe this gives me 2 viable options: 3 Days at the Fair May 2012 in NJ and FANS24 in June 2012 in MN. Nothing like last minute pressure to perform.
My #2 Goal is to run my 9th consecutive year of a sub 3 marathon in 2012. Easy for some people - Not extremely hard for me if I am in shape, but it will be some day. This is my goal that I hope keeps me interested in running for years to come.
But my goal between now and 2-1-2012 is to get my weight were it should be = 180#. This will deliver the other 2 goals. 6'3 and 180 does not sound "Runner Skinny", but I do not have a runners body. In May 2010, I was 195# and that was pretty ripped, so maybe the goal should be to get as fit as possible (Body fat wise).
Along the way I would like to give a smack down on a bunch of PRs in 2012. Most my shorter PRs are way to old and as long as racing does not interfere with Goal #1 - Its time to add a bit of speed again.
Good running to all -
Monday, August 29, 2011
Fitness report Aug 29 - Sep 4th
R=Run, E=Eliptical, STM = StairMaster, W=Walk. Wts = Weights - So R6 = Run 6. I make the assumption that 8 minutes of intense cross training = 1 mile
Day Activity Total "Miles" Calories Net Calories H20
8/29 R7 R6 R5 W4 22 3,240 (1,920) 190
8/30 R6 R5 R21 32 4,400 (2,480) 230
8/31 R6 R5 11 4,500 (oops) +560 140
9/1 R15.5 15.5 3525 (1,045) 150
9/2 R8.5R6R4 18.5 3850 (1,140) 210
9/3 R15 15 4325 (175) 130
9/4 R6R9W4 19 3375 (1,685) 170
Total run miles 121 walk mile 12 = 133 Total net calories (7,885). Nice week - Healthy week, but I will not hit my weight loss goals this way - Less calories in and more h20.
Tue 8/30 PM Run - When in shape and riding this goodness of a nice block of training this would have been 30+ miles. 21 took a lot of effort - This will be my last attempt at ultra-distance before NorthCoast 24 in 18 days.
8/31 PM - Ended up working 13 hour day (Budgeting and I stress ate) - no PM run
9/1 Work took over again - I did manage a meager 4 miles @ T speed workout
9/3 15 - High Cliff hill loops x 10 - DW Jill's B-Day, rest of day was for her. Major victory was having no beer as she enjoyed 8+
Weight Goals
9/15 - 210
11/15 - 190
1/15 - 180
Day Activity Total "Miles" Calories Net Calories H20
8/29 R7 R6 R5 W4 22 3,240 (1,920) 190
8/30 R6 R5 R21 32 4,400 (2,480) 230
8/31 R6 R5 11 4,500 (oops) +560 140
9/1 R15.5 15.5 3525 (1,045) 150
9/2 R8.5R6R4 18.5 3850 (1,140) 210
9/3 R15 15 4325 (175) 130
9/4 R6R9W4 19 3375 (1,685) 170
Total run miles 121 walk mile 12 = 133 Total net calories (7,885). Nice week - Healthy week, but I will not hit my weight loss goals this way - Less calories in and more h20.
Tue 8/30 PM Run - When in shape and riding this goodness of a nice block of training this would have been 30+ miles. 21 took a lot of effort - This will be my last attempt at ultra-distance before NorthCoast 24 in 18 days.
8/31 PM - Ended up working 13 hour day (Budgeting and I stress ate) - no PM run
9/1 Work took over again - I did manage a meager 4 miles @ T speed workout
9/3 15 - High Cliff hill loops x 10 - DW Jill's B-Day, rest of day was for her. Major victory was having no beer as she enjoyed 8+
Weight Goals
9/15 - 210
11/15 - 190
1/15 - 180
August 28th Day #4
After this post my quest for weight loss will take a weekly format that is updated daily. I will occasionally throw in a few other thoughts about life and training.
I ran 21 miles in AM and then worked 8 hours. Getting home in time to spend some time with my wife and girls before their 1st day of school (8/29 seems early). DD#1 is in 5th grade and DD#2 in 1st grade - They are still very excited to go to school. I are poorly at work, stress does that to me. I tried to go to bed @ 8:30 because I was dog tired, but I could not sleep. I decided I needed to de-stress, so I went for a nice easy 10 miler at 10pm.
Total Calories = 4,475
Est Base metabolism = (2,400)
Miles of activity 31 x 140 = (4,340)
Deficit = 2,265 calories
h20 = 190 ounces
Deficit for week (4 days) 4,865
Weight at beginning 225
Weight at end 217
Total run miles 69
Total other miles 4
Rid of some poison and lower on glycogen then the start - Likely 1-2 pounds of fat loss max.
Good running to all
I ran 21 miles in AM and then worked 8 hours. Getting home in time to spend some time with my wife and girls before their 1st day of school (8/29 seems early). DD#1 is in 5th grade and DD#2 in 1st grade - They are still very excited to go to school. I are poorly at work, stress does that to me. I tried to go to bed @ 8:30 because I was dog tired, but I could not sleep. I decided I needed to de-stress, so I went for a nice easy 10 miler at 10pm.
Total Calories = 4,475
Est Base metabolism = (2,400)
Miles of activity 31 x 140 = (4,340)
Deficit = 2,265 calories
h20 = 190 ounces
Deficit for week (4 days) 4,865
Weight at beginning 225
Weight at end 217
Total run miles 69
Total other miles 4
Rid of some poison and lower on glycogen then the start - Likely 1-2 pounds of fat loss max.
Good running to all
Sunday, August 28, 2011
August 28th - Long run failure
I felt pretty good this morning - Although I continue to sleep way to much. I am going to have to set an alarm on the weekend another 10 hours of deep sleep.
For me the key to long runs (30+ miles) is the pacing and nutrition. This morning I just could not dial down the pacing. With my current fitness level (Low) I should be running 8:15 pace for a 35 miler.
For these long runs I find a nice 7 mile loop with a bathroom on one end and my truck on the other works well logistically.
Loop#1 - I felt pretty sluggish and slow. By the end of the loop I had relaxed and warmed up - A beautiful morning - High 50s and low humidity. Time 54:48 (7:50) - Too fast for my fitness, but wasn't going to kill me if I ramped it down the rest of the run. I drank Endurox at the truck, grabbed my handheld and 2 gels and I was off.
Loop #2 - A nice breeze off the lake kept it cool. There were a lot of people out running and walking. I ran a mile or so a bit fast as I do not like to get passed (Stupid I know). 54:46 (7:46) - Again I could salvage this long run, just back down. Endurox at the truck and 2 gels to go.
Loop #3 - At this point I started to think of all the Budget work I had to do today and how I could not really afford 5 hours of running. The mental garbage started to build, so I decided that 21 would be enough and picked up the pace the last 3 miles. Not really fast, just an enjoyable faster pace than I had been running. 51:56 (7:25)
So the long run turned into just a nice marathon training run. 21 miles in 2:41:06.
Next time I need to start a lot earlier than 7:00am, although I am not sure I will have the time before the end of September to go long again. Maybe I will pick a week night and get it in??
Good running to all -
For me the key to long runs (30+ miles) is the pacing and nutrition. This morning I just could not dial down the pacing. With my current fitness level (Low) I should be running 8:15 pace for a 35 miler.
For these long runs I find a nice 7 mile loop with a bathroom on one end and my truck on the other works well logistically.
Loop#1 - I felt pretty sluggish and slow. By the end of the loop I had relaxed and warmed up - A beautiful morning - High 50s and low humidity. Time 54:48 (7:50) - Too fast for my fitness, but wasn't going to kill me if I ramped it down the rest of the run. I drank Endurox at the truck, grabbed my handheld and 2 gels and I was off.
Loop #2 - A nice breeze off the lake kept it cool. There were a lot of people out running and walking. I ran a mile or so a bit fast as I do not like to get passed (Stupid I know). 54:46 (7:46) - Again I could salvage this long run, just back down. Endurox at the truck and 2 gels to go.
Loop #3 - At this point I started to think of all the Budget work I had to do today and how I could not really afford 5 hours of running. The mental garbage started to build, so I decided that 21 would be enough and picked up the pace the last 3 miles. Not really fast, just an enjoyable faster pace than I had been running. 51:56 (7:25)
So the long run turned into just a nice marathon training run. 21 miles in 2:41:06.
Next time I need to start a lot earlier than 7:00am, although I am not sure I will have the time before the end of September to go long again. Maybe I will pick a week night and get it in??
Good running to all -
August 27th Day #3
A good all around day - Ate reasonably and my runs felt pretty good. The only remaining issue is I am sleeping 9-10 hours a night (Sleeping like a rock) and the next night I am still dog tired by 8:00pm - I am not sure what's up with that?
Total Calories = 2,750
Est Base metabolism = (2,400)
Miles of activity 16 x 140 = (2,240)
Deficiet = 1,890 calories
h20 = 150 ounces
Goal for Sunday morning is a 35 mile long run = 5 x 7 mile loops.
Good running to all -
Total Calories = 2,750
Est Base metabolism = (2,400)
Miles of activity 16 x 140 = (2,240)
Deficiet = 1,890 calories
h20 = 150 ounces
Goal for Sunday morning is a 35 mile long run = 5 x 7 mile loops.
Good running to all -
Saturday, August 27, 2011
August 26th Day #2
I had a great day until after work. My plan was to pick up my girls and a few movies. I would do some running on TM while we all watched the movies. My legs are still very unhappy, so I bagged it after 3/4 a mile. Time to snuggled and watched Marley - The Puppy years. Somehow I managed to eat way too many calories including a large Hershey bar and a bunch of PB. I have to learn to sit at home and not over eat.
Total Calories = 4200
Est Base metabolism = (2400)
Miles of activity 6.5 x 140 = (910)
Surplus = 890 calories
h20 = 130 ounces
Because my legs felt so bad, I decided to move my long run to Sunday morning from Saturday.
I am a rhythm person - I just need to get in a rhythm and I am confident it will happen.
Good running to all -
Food warriors - Battle on!
Total Calories = 4200
Est Base metabolism = (2400)
Miles of activity 6.5 x 140 = (910)
Surplus = 890 calories
h20 = 130 ounces
Because my legs felt so bad, I decided to move my long run to Sunday morning from Saturday.
I am a rhythm person - I just need to get in a rhythm and I am confident it will happen.
Good running to all -
Food warriors - Battle on!
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