Yes, this run sucked. I am not going to dwell on it. Hiro and I went for a run on the Greenway and did an out and back from our apartment to the I-440 foot bridge. I was a little hot and kind of windy, my breathing wasn't coming easy. As a whole, the run was just all sorts of blah. But . . . We got through it, and had a good time slogging through it together.
3.00 miles in 31:40.6 for a 10:33 pace.
Mile 1 -- 11:07
Mile 2 -- 10:14
Mile 3 -- 10:16
Wednesday, September 7, 2011
Tuesday, September 6, 2011
Randon Thoughts or Regret and a Workout: 9/2
July. I can't get past the utter wretchedness of the month. The thought of it makes me boil with anger, but I am getting back to a point where I have a degree of confidence in my workouts. And, honestly, July's illness did one very important thing by showing me just how much running means to me. How essential it is to my existence. The entire time I was ill, my mind was fixated on getting better so that I could run. Even now as I am dealing with this post flu asthma, all I can dream and hope for is finally getting back to the point where I can run normally. It took me so long to realize how much I love running and to get mentally strong enough to embrace it -- I don't want to waste a single day.
It is sad to think of the time that I spent day dreaming of running. It is even worse to think of the years that I neglected my body. And, I can't help but to wonder where I would be today if I had only had the courage to start running when I was younger. I am sure that had I started running at an earlier age it would have made my a more confident and disciplined man. Granted, I understand that discovering running and the peace of mind and utter joy it brings me now is also having a profound effect upon me and an important transformation. Regrets are a powerful force in our lives and most often people allow them to weigh them down, but I honestly refuse to allow that to happen to me. I have my regrets and think of them often, but I look at my regrets as fuel for action and change. I hate myself for not having taken to running earlier. I can remember watching runners with an awe and wishing that I could run like they did, but always thinking I was to fat and slow. But that regret isn't going to cripple me. That regret is going to be what forces me to get up at 4:30am take to hits off of an inhaler, eat some toast and an orange, drink a cup of coffee, and hit the road. Regrets are my fuel, not my anchor.
Workout -- 12 days of Christmas
This is one of my favorite songs to listen to while running. I just puts me in a very peaceful frame of mind and forces is me to realize the power of seemingly insignificant choices.
It is sad to think of the time that I spent day dreaming of running. It is even worse to think of the years that I neglected my body. And, I can't help but to wonder where I would be today if I had only had the courage to start running when I was younger. I am sure that had I started running at an earlier age it would have made my a more confident and disciplined man. Granted, I understand that discovering running and the peace of mind and utter joy it brings me now is also having a profound effect upon me and an important transformation. Regrets are a powerful force in our lives and most often people allow them to weigh them down, but I honestly refuse to allow that to happen to me. I have my regrets and think of them often, but I look at my regrets as fuel for action and change. I hate myself for not having taken to running earlier. I can remember watching runners with an awe and wishing that I could run like they did, but always thinking I was to fat and slow. But that regret isn't going to cripple me. That regret is going to be what forces me to get up at 4:30am take to hits off of an inhaler, eat some toast and an orange, drink a cup of coffee, and hit the road. Regrets are my fuel, not my anchor.
Workout -- 12 days of Christmas
- Lap around the indoor track (1/15 of a mile)
- Step up (each leg)
- Bird Dogs
- Russian Twits (with 6lb weighted ball)
- Push ups
- Bicycles
- Dips
- Prisoner Squats (with an elbow to knee leg raise on each side)
- Side oblique crunches (each side)
- Crossover Crunch (each side)
- Fire Hydrants
- Lunges w/ 12lb weighted ball (each leg)
This is one of my favorite songs to listen to while running. I just puts me in a very peaceful frame of mind and forces is me to realize the power of seemingly insignificant choices.
Monday, September 5, 2011
Ahhhhh . . . September: Morning 5 Miler: 9-1
Words fail to describe how happy I am to say goodbye to August and Summer with it. I looked forward to this Summer as Winter lagged on, but I had no idea what I was in for at the time. Now, I am just happy to be moving on. August hasn't been all that bad, but I just want to get as much distance between myself and the misery of July as possible. My training program had a five mile scheduled for my next run, and I was determined to get up early and give September a little kick in the pants. Like Gordon from the Street, I love running early just before sunrise. My confidences is slowly returning to me, and I had no doubt's about my ability to complete this run. I ran from my place to Hillsborough St. nearly down to the Capitol and back. The run was relaxing and just what I needed to begin September.
I did 5 miles in 51:49.29 for a 10:22 pace.
Mile 1 -- 10:59
Mile 2 -- 10:36
Mile 3 -- 10:42
Mile 4 -- 9:42
Mile 5 -- 9:47
Saturday, September 3, 2011
Post Work Three Miler: 8/30
After Monday's workout, I went to the Doctor to follow up on my breathing issues. The doctor seems to think that I have developed a form of Asthma as a result of my flu. They don't think it is serious, and should eventually clear up on it's own, but in the meantime I am back on the inhalers.
Tuesday's run a little difficult because of some soreness from the previous day's workout rather than the breathing. I did 3 miles in 29:49.20 for a 9:56 pace. I am on the fourth week of my Half Marathon training plan and am scheduled to hit 18 miles for the week. Last week I got a little off plan because of the Raleigh 8000 and ended up hitting 19 miles, which combined with my cross-training, has left me a bit tired. I wouldn't go so far as to say that I am back to normal, but I am to the point where I worry about completing my runs or workout, but I am going to have to manage my rest days and pay close attention the wear on my body. Overall, I am enjoying my training and a looking forward to running the longer distances.
Today's run:
Mile 1 -- 9:57
Mile 2 -- 10:14
Mile 3 -- 9:35
Tuesday's run a little difficult because of some soreness from the previous day's workout rather than the breathing. I did 3 miles in 29:49.20 for a 9:56 pace. I am on the fourth week of my Half Marathon training plan and am scheduled to hit 18 miles for the week. Last week I got a little off plan because of the Raleigh 8000 and ended up hitting 19 miles, which combined with my cross-training, has left me a bit tired. I wouldn't go so far as to say that I am back to normal, but I am to the point where I worry about completing my runs or workout, but I am going to have to manage my rest days and pay close attention the wear on my body. Overall, I am enjoying my training and a looking forward to running the longer distances.
Today's run:
Mile 1 -- 9:57
Mile 2 -- 10:14
Mile 3 -- 9:35
Thursday, September 1, 2011
The 900: Cross Training -- 8/29
The goal of this workout is simple: pain . . . lots of pain. Pick several exercises (most of which should cause you tons of dread) then assign rep totals to each exercise until you total the 300 total reps. The try to complete three rounds of 300 in 45 minutes. You should FAIL to reach 900 the first few times you attempt this workout, or you have not selected a hard enough group of exercises.
My 300 rep breakdown:
5 laps on track
20 push up
10 Chin ups (assisted)
10 Russian twists with 6 lbs weighted ball
25 Dips
40 side lateral crunches (20 each side)
10 Bird dogs
10 fire hydrants
50 arm extensions
50 lunges w/ 10lbs weight (each leg)
50 standard crunches
10 step ups each leg
10 prisoner squat w/steps
I did two round of this in just over 45 minutes. Then I went home and thought about crying.
Oh By the way, this is the song that has been stuck in my head for three days. Enjoy.
My 300 rep breakdown:
5 laps on track
20 push up
10 Chin ups (assisted)
10 Russian twists with 6 lbs weighted ball
25 Dips
40 side lateral crunches (20 each side)
10 Bird dogs
10 fire hydrants
50 arm extensions
50 lunges w/ 10lbs weight (each leg)
50 standard crunches
10 step ups each leg
10 prisoner squat w/steps
I did two round of this in just over 45 minutes. Then I went home and thought about crying.
Oh By the way, this is the song that has been stuck in my head for three days. Enjoy.
Wednesday, August 31, 2011
Post Hurricane Six Miler: 8/28
Umstead park was closed this weekend because of Hurricane Irene. However, like many other folks in the area, I didn't let this stop me from heading into the park for my Sunday run. The park was full of runners and bikers as usual, and other than a few down branches and washouts the park seemed to get through Irene fairly well. My run went fairly well considering I had just run an 8k race the day before and that my longest runs for July and August were two five milers I had done that week.
I was a bit nervous that going for 6 miles so quickly might be pushing myself too hard, but I became more comfortable with the idea as I ran. I feel as though my recovery is getting better, but my lingering breathing problems make it hard to deny that I might be dealing with a mild form of asthma. My legs felt good throughout my run, but I had periods of time where my oxygen intake seemed off. Luckily, my breathing was much improved from my last run in Umstead. However, the most important thing about this run was that with it's completion, I am not hitting all the goal for my train schedule.
6 mile in 1:09:56.45 for 11:39 pace.
1 10:47
2 12:08
3 12:23
4 11:40
5 10:19
6 12:34
I was a bit nervous that going for 6 miles so quickly might be pushing myself too hard, but I became more comfortable with the idea as I ran. I feel as though my recovery is getting better, but my lingering breathing problems make it hard to deny that I might be dealing with a mild form of asthma. My legs felt good throughout my run, but I had periods of time where my oxygen intake seemed off. Luckily, my breathing was much improved from my last run in Umstead. However, the most important thing about this run was that with it's completion, I am not hitting all the goal for my train schedule.
6 mile in 1:09:56.45 for 11:39 pace.
1 10:47
2 12:08
3 12:23
4 11:40
5 10:19
6 12:34
Monday, August 29, 2011
Raleigh 8000 8/27: Race Report in Pictures
Generally speaking, I don't carry a camera with me during a race, but considering that this race was being run in a Hurricane, and I was returning from illness and injury, with my only goal in mind to finish the race, I decided to take a few pictures as I ran. Most of the pictures didn't come out, but a few did, and snapping pictures along the way took my mind off the lingering doubts that I had about running after my bout with the flu, sinus infection, and reaction to Levaquin. I signed up for the race after my initial bout with the flu before relapsing with the sinus infection and allergic reaction. Otherwise, I would not have thought about running a race just yet. However, I am glad I did register because having a race so quickly after starting running forced me to push myself rather than feel sorry for myself.
I was dreading the race up until Thursday morning and for a while hoped that it would be canceled by the hurricane, but after some encouraging words from my wife and an okay run on Thursday, I began to look forward to the run. Overall the race was awesome!! Really well organized, a fun course that mixed Raleigh city streets with the Greeway system, and Shelley Lake. Just a wonderful course! Also, what can you say about volunteers willing to stand out in a Hurricane and put on a race? Totally awesome job by them and the Raleigh PD! Many, many props! Even the race shirt was top notch -- a nice tech shirt with a good color and logo that makes it ultra wearable and not something destined for goodwill.
What is more remarkable about the organization of the Raleigh 8000 is it was it's inaugural race! Just a stellar job!
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| Moving toward the starting line |
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| Runners are happy despite the hurricane |
 |
| People driving by must think we're crazy! |
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| The rain was pretty mild to start with and I felt good as we made our way to the greenway |
 |
| I'm still pretty dry, but that is about to change |
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| Running through this tunnel -- awesome! |
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| Just past the first water station, I was doing well but began to feel some constriction in my chest. |
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| Geese out for a stroll |
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| feeling a bit better |
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| By this point the constriction seemed to pass and I felt better |
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| All flights are grounded, sorry geese! |
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| Crosswind here nearly ripped of my race bib! |
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| The Rain is coming down and the greenway is getting messy |
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| and a little flooded. |
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| wind blowing through the tress and bushes |
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| Just a little wet but runnin' well |
 | |
| The camera fogged up around mile three, but I took a few pics after I finished to make sure that it still worked, so here are some random people crossing the finish line |
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My times 8k in 48:43.67 for 9:53 pace
Mile 1 9:01
Mile 2 9:25
Mile 3 9:43
Mile 4 10:22
Mile 5 10:58
About four minutes off my PR, but I'll take it, just really happy to get back to racing! I've missed it, and this race was a big confidence builder for me.
8 Days of Workouts and Runs Come to an End -- 8/25
The Raleigh 8000 looked bleak for a while. Last weekends runs were soul crushers and left me riddled with doubt. I workout and ran for eight straight days in hopes of getting close to a acceptable fitness level so that I might complete the race. By Wednesday night, I still was suffering from massive self doubt and hoping that Hurricane Irene would cause the run to be canceled. I've never before felt like this before an event. That night I shared my dread with Hiroko, and she told me "don't worry, come race day you'll start feeling excited. It might hurt a lot, but you finish the race, and it will help you get your confidence back." Immediately, I started to feel better. Her faith in me steadied my nerves and helped me to relax.
Thursday morning, I forced myself to get up early and run the 5 mile training run on my half marathon training schedule. The run wasn't good or bad. It was just a run, and I tried to focus on my music and the predawn city and not worry about my lungs or legs. The miles clipped of rather quickly and I felt like for the first time that I might be getting back on track. By the last mile, I thought that it just be time to post this song on my blog enjoy:
Back in black,
I hit the sack,
I've been too long I'm glad to be back,
Yes I'm let loose,
From the noose,
That's kept me hanging about.
I've been looking at the sky,
'Cause it's gettin' me high,
Forget the hearse 'cause I never die.
I got nine lives,
Cat's eyes,
Abusin' every one of them and running wild.
'Cause I'm back,
Yes, I'm back,
Well, I'm back,
Yes, I'm back,
Well, I'm back, back,
Well, I'm back in black,
Yes, I'm back in black . . . .
5 miles 52:17.15 10:27
1 10:47
2 9:54
3 10:41
4 10:37
5 10:15
Thursday morning, I forced myself to get up early and run the 5 mile training run on my half marathon training schedule. The run wasn't good or bad. It was just a run, and I tried to focus on my music and the predawn city and not worry about my lungs or legs. The miles clipped of rather quickly and I felt like for the first time that I might be getting back on track. By the last mile, I thought that it just be time to post this song on my blog enjoy:
Back in black,
I hit the sack,
I've been too long I'm glad to be back,
Yes I'm let loose,
From the noose,
That's kept me hanging about.
I've been looking at the sky,
'Cause it's gettin' me high,
Forget the hearse 'cause I never die.
I got nine lives,
Cat's eyes,
Abusin' every one of them and running wild.
'Cause I'm back,
Yes, I'm back,
Well, I'm back,
Yes, I'm back,
Well, I'm back, back,
Well, I'm back in black,
Yes, I'm back in black . . . .
5 miles 52:17.15 10:27
1 10:47
2 9:54
3 10:41
4 10:37
5 10:15
Sunday, August 28, 2011
Ａｎｏｔｈｅｒ １２ ｄａｙｓ: 8/24
- Lap around the indoor track (1/15 of a mile)
- Step up (each leg)
- Dips
- Push ups
- Bicycles
- Prisoner Squats (with an elbow to knee leg raise on each side)
- Side oblique crunches (each side)
- Lunges w/ 15lb weighted ball (each leg)
- Standard Crunch
- Crossover Crunch (each side)
- Standard Crunch
- Bird Dogs
Enjoy some Scorpions in honor of this weekends weather:
Afterwork Run that Didn't Suck: 8/23
This run didn't suck, but I was nothing to brag about. I didn't have to stop and walk, but I wanted to at times. However, I was able to muddle through. Nothing about this run that would make me think that The Raleigh 8000 was going to be anything but a total shit show like the one below:
My Run:
3 miles 30:27.75 10:09 pace
Mile 1: 10:01
Mile 2: 10:12
Mile 3: 10:15
My Run:
3 miles 30:27.75 10:09 pace
Mile 1: 10:01
Mile 2: 10:12
Mile 3: 10:15
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