W11D3 – Cooked @ 104 Degrees For 3 Miles & Week 9 Weigh-In

In this blog
 – Week 11 Day 3 training run – cooked at 104 degrees for 3 miles
 – Week  9 Weigh-In
 – Instagram
 – Future Miles
– 2 New Upcoming Races
– Part III Boards



2014-06-19 18.33.40

After yesterdays difficult run in the 99 degree heat and getting up too late to beat the sun I figured I would run at night after the sun went down.  However, I finished up my lawn jobs by 12:30 and had until 3 p.m. before I needed to be at my other job and knew that the more I put off what I needed to do the greater the likelihood that it might not happen.  I was more afraid of missing today’s run than I was of dealing with the heat.

2014-06-19 12.38.27 2014-06-19 18.32.13 - Copy

I fortified at a convenience store with 2 liters of water and a couple bottles of vitamin water, then I picked a park with a LOT of trees 🙂

The sun was even nice today due to a bit of cloud cover

2014-06-19 12.40.20

Still, there was a heat index of 104 so I ended up taking this run in 10 minute increments.  I jogged 9 min, walked 1 then jogged 8, walked 2 then jogged 7 and walked 3.  After that the heat was a bit much and I ran what I could to finish out my run.

I was also fortunate that today was a short run of only 3 miles.  Saturday will be 5 so, I might want to get out around 5:30 when the sun is first peaking out and not at full strength.

Week n - 2nd 12 Week Session Week 8 - Copy (2)

My 1 week post weight-loss contest weight of 260 lbs is still being maintained.  I’m not exactly sure how I feel about this.  On one hand, after starting the year out at 316.2 pounds and maintaining the gist of my weight loss for over two months after that contest is a very good thing but, I also know I could be a lot better runner if I was lighter.  The other thing I consider is the stress associated with eating less and dropping weight and knowing I’m already taking on a lot of new stress from the big increase in training from Week 11 onward.

The nagging feeling is that I may be selling myself short and not doing enough.  Just kidding myself that my current efforts are good enough.  Perhaps it’s a standard dichotomy of emotional feedback inherent with desires and efforts towards improving oneself as contrasted with self doubts and being more attuned and used to being where we are in life as opposed to some future improved self which has not yet arrived.

The “View on Instagram” button is something new.   I got the code from the Instagram website and it should link directly to my Instagram account in case there’s anyone that would like to help encourage me along my current journey to my third marathon pursuit.


There are some amazing people on instagram.  On lady I’m following is from Columbia and goes by the name of @fibrofree

She has a website at http://www.ironsoul.com  This person has gone from dealing with cancer, fibromyalgia, depression and other pains to become a triathlete.

Another guy I like to follow is @matthewabitbolracing who lost 100 lbs of bodyweight then proceeded to run 41 marathons with a PR of 2:54:18 and 56 Half Marathons with a PR of 1:21:48.  He’s also completed 5 Boston Marathons.

I’d like to join Matthew in that Lost 100 lbs club 🙂

I’ve filled out my spreadsheet with projected training runs and have been looking at the mileage increase from month to month as shown below

Month – Distance
April – 59 miles
May – 50 miles
June – 49 miles
July – 92 miles
Aug – 140 miles
Sept – 153 miles

April was a little high on mileage due to running two half marathons that month.  I’ll certainly tack on a mile somewhere this month to get my NikePlus gold 50 mile trophy.  July is an increase of 88% in mileage and August is another jump of 52%

That 88% mileage increase in July has caught my attention.  That averages out to about an extra 22% increase per week which is about double the recommended 10% increase per week I’ve always read about.  I’ll have to view the scheduled 92 miles in July as my new starting level and all the previous work as a buildup.  Part of the reason for the huge % increase is because all the runs prior to Week 11 have been based on time and, I’m pretty slow so the first 10 weeks have been low mileage.

July will be about an extra 10 miles away but, that’s on average and there is a slow build up of 1 to 2 miles per week starting from Week 11 with an initial weekly mileage base of 15 miles.  I think I can do it.  I keep recalling a couple years ago when I would head out with my girlfriend and we could knock out up to 10 miles without any formal training at all.  This Saturday’s long run is only 5 miles and it’s not until Week 20 when my long run is 10 miles.  I’ll probably keep reading up in Jeff Galloway’s book called Marathon – You Can Do It which is the same book I used 20 years ago to complete my first marathon.  For long runs below 18 miles he advocates walking 1 minute after every 5 minutes of jogging.  For runs of 18-20 (maybe he meant 22) miles he says 1 minute walking for every 4 minutes of jogging and for runs 23 to 26 miles 1 minute of walking for every 3 minutes of jogging.

I’ll have to play this by ear but I have to get my miles in so, whatever it takes.


I’m signed up for back to back races on the 28th & 29th of this month.  The 28th is the Macklind Mile.  I talked to a guy on the shuttle that took us back to the start of the Go! St Louis All American 5k last week and he really talked the race up.  It’s a 1 mile race and I’ll be running in the Family & Friends division which will not rank me against other men or men in my age division but will still give me a time so, I’m guaranteed to get a new PR here because I’ve never done this race distance before 🙂  The Macklind Mile also has swag which includes the coveted 1.0 Mile sticker which, is actually a distance I can cover!  🙂


On Sunday morning is a Pride 5k Run which includes medals.  I chatted with the race director about this race.  Originally they had medals available for the first 300 finishers but, that number has been upped to 400 medals and they are expecting 400-500 people so ….I have a decent chance of getting a medal since there are walkers and people who don’t show up.  I might have to edge my way towards the front of the pack to help make sure i finish quickly enough to get a medal.  My hope here is to better my last 5k time and get one of those medals!  🙂  I guess this is a gay & lesbian sponsored type of run so, the medals should be colorful 🙂

Hotels are booked for Iowa & Kansas!  Days off have already been requested from work.  Still need to give NBS a call to register for these reviews as well as for Chesterfield, MO.  I’m kind of shaking my head here – confidence isn’t as high as I would like.  I’m reading a ton but I know I have to learn 100 things in any given part in order to eventually answer 4 questions so I know ….well, i don’t know.  There isn’t a heck of a lot of time left, one full month of self study in July and a lot of board reviews in August.  I get a very sick feeling in my stomach just writing about the upcoming exam.

idk – this is a monster i have to deal with on my own.  i have to figure something out and i have to pass this exam because i don’t have much of a future without getting a license.

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