Week 6 Day 1 – BOOM! BOOM! BOOM! BOOM! (4 PRs) :)

A long time ago I read that on days when Olympic athletes set new records that they don’t necessarily feel they are at their best prior to their event.  That’s something else I had forgotten about but was jogged out of the cobwebbed recesses of my mind this morning’s training run.

On one hand, I know my numbers are laughable by any real runner’s standards.  I know my brother could bury these numbers with half effort but… I have to deal with me and where I’m at.  This is another thing that guy at the Nashville Expo talked about.  When he asked what time people were expecting to finish the race in.  He said a lot of people would mention prior runs or PR’s and… I can relate.  He spent some time talking about acknowledging what can be done NOW.  Today.

The excitement in my head stems from that fact that I’m beginning to give birth to a belief.  Considering I’ll ultimately need to believe I can run an entire marathon then the doc in me thinks I’ll need to be multiparous (multiple births) 🙂

I’ve been holding at 4o minutes total training time per my schedule for 7 workouts now and have been wanting to see a distance of 3 miles covered.  I finally hit 3.01 today, with my highest average speed of 4.5 mph, also had my highest average per mile pace of 13:12 and my fastest mile of 12:50.

I actually had progressively faster miles with 1st, 2nd & 3rd miles of 13:46, 13:15 and 12:50 🙂  …Reverse Splits!  🙂

The program I’m following is a 26 week program and I’m 4 weeks ahead in the program which is a darn good thing because I still think I’m going to need some extra time to get to Week 7 of the program which starts out with 20 minutes of solid running.  I’m getting closer and need to stick with what I’m doing and what’s working.  There’s only so much and so fast I can cajole this body into transforming itself into a running machine.

Unless there is some massive change in my running and I all of a sudden start running non-stop, I will need some extra weeks of training and conditioning.  I figure I’ll put the next week at 40 minutes run/walk with my 5 min warm up.  Might keep the 45 min run/walk up for two weeks then jump it to 50 min run/walk for two weeks.

A little more aggressive might be to take the next 4 weeks (if needed) to 45, 50, 55, 60 minutes 4 days per week.  Maybe not so aggressive since those times still adhere pretty well to the 10% rule.

I have become much more of a stretching machine and have especially been working on my right piriformis muscle.

I’m looking forward to a lot.  The first non-stop 1 mile run.  The first time around the 1.5 mile path at the park non-stop.  The first 1 hour of running non-stop.  Looking forward to four 20 minute non-stop runs for the week.  Looking forward to the long runs on the weekends.  Hmmm, 20 years ago there were no smart phones and I would have to take my car out the night before and drive a path for my long runs.  🙂

That run coming up – The full marathon in Wynne, Arkansas – it’s not a big run and there may only be 500 marathoners total but, this is a personal thing.  There is a masonic type meme I ran across recently that says something about people who shine from the inside don’t need the spotlight.

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I like that 12:50 mile time.  My average pace last month was 16:40 per mile.  We’re moving in the right direction 🙂

I just want to keep running longer and faster.

I usually add a quote to a text I send my brother w/ a screenshot of my run.  I added Steve Prefontaine’s quote today, “To give anything less than your best is to sacrifice the gift.”  good stuff 🙂

oh yeah – I’ve got a start on my Music Tab and augmented my playlist with an extra 30 songs.  🙂 🙂 🙂

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Last Run of Week 4

Week 4 Training – 
Run 4 (2.55 miles) of this week was a slight improvement over freestyling run #3 (2.50 miles). I was feeling a bit tired so I decided to use run intervals instead of running when I felt like it but I did cut those intervals down to 4 minutes from 5 to help make sure I at least covered the same distance as my previous run.  Towards the end of the run, I could tell my distance was coming up a bit short so I reduced my walk time to 2 minutes then 1 minute to make sure I hit the 2.5 mile mark.

I did hit a pace as fast as 8:18/mile during one of my run intervals and most of the rest of the runs were at a sub 10 min/mile pace as well so I think my walking was slower than the previous run.  I attributed this to getting up at 4:30 a.m. and subsequently mowing all the lawns I had for the day prior to my run.  It was nice getting done with work and being at the park by noon 🙂

Nutritionally –
Moving in the right direction here and currently taking 4 multi-vitamins per day and at least getting in a protein & carb type drink within 30 minutes after my runs.

Next Run? – Races for All Paces in Mattoon, IL – Saturday, May 17th, 2014
I’m still debating on this one.  I was going to sign up for the 10k but the half marathon event has a three hour time limit which has it’s appeals since getting 13.1 in under three hours would be a new best for 2014.  I’d probably be coming in last but, that’s still beats not finishing which beats not starting.   A pace of 4.37 mph would get the job done, for easier figuring I calculated a pace of 4.4 mph equates to a pace of about 13:38 per mile and a 4.5 mph pace equals a 13:20 mile.   For at least one of my runs next week, I’m going to try to control my pace a little better and run slower so maybe I can keep going longer.  Maybe maintain a 12min/mile pace for several minutes as opposed to an 8 min/mile pace for only 40 seconds.

Other Runs –
On RunningLarge’s blog, he has his running stats listed in the left hand column of the page as well as pages to track each of his runs every year.  Here’s something neat I just noticed, he has an odometer listing on the side of his page showing the number of miles he’s run each month.   That’s pretty cool and I’ll have to figure out how to do that.  NikePlus has me at 59.98 …we’ll call it 60 miles for this past month of April but that did include two half marathons which is simply another reason to sign up for the half marathon in Mattoon, IL which is about a two hour drive north of me.

I tried looking up some of my runs on sites like onlineraceresults.com.  They only listed three of my runs but does go back to 4/4/04 which was my 2nd full marathon.  For some reason I was not able to bring up any race results for either of the half marathons I did in April which include the huge Nashville, TN event.

I might just start an extra page (I think I can figure out how to do that) and go through the medals I have all clustered together and hanging over my head and go through them one at a time to document what’s been done.  I should probably tape some details to some of the medals because race times aren’t really remembered for very long.  That’s something I did with most of my bench press trophies.  I taped a 3×5 card to the bottom of many of them showing the weights I attempted with each lift.

Looking Forward to Week 5 Training! –
Weeks 5 & 6 in my training program are the same in terms of total time – 35 minutes of walking and running.  I’ll maintain the 5 minute warm up (in addition to the 35 min training time) so I have consistent times throughout the training weeks and be able to compare my times and improvements.  My first goal will be to cover 3 miles in the 40 minutes and next goal will be to hit 3.1 miles, an actual 5k run in training.

From a Minute to a Marathon!

I can run a minute.  I ran a minute twice today.  I currently travel less than a tenth of a mile in that minute so I’m not even eligible for one of the ‘0.1’ stickers I’ve started to see on the backs of some cars.  Today when I was contemplating this blog and completed my minute runs what I actually said (both times) was, “I can run a minute, and it was hard!”

Non-the-less, it is my intention to build upon that one minute running ability to the point of completing the 26.2 mile 16th Annual Midsouth Championship Marathon to be held on November 1st, 2014 down in Wynne, Arkansas.

“Make no small plans for they haven’t the capacity to stir men’s souls.”
~Thomas Carlyle

About 20 years ago, on October 23rd, 1994 at the age of 28 I ran my first marathon.  It was the 23rd Annual Deaconess St Louis Marathon.  I think I ran it in about 4 hours and 30 minutes …at least, that’s what I like to tell people.  The actual time may have been closer to 4:40.  I think Oprah Winfrey ran a marathon around that same time and I’m pretty sure she beat me although I never divulge that fact when reminiscing and talking about my first marathon.   So, whatever Oprah got plus 10 minutes is probably my time.  The marathon was pretty tough for me and I told myself I would do one every 10 years …maybe I was selling myself short but, ….

I “ran” my 2nd marathon on April 4, 2004 at the age of 37 years 8 months and 29 days.  I had to use quotes because I didn’t do much running in that marathon, in fact I signed up for that run on the Friday before the Sunday run and the only training I did was to walk a 1.5 mile path at a local park the day before the marathon.  I’m not sure what I was thining other than the fact I said I would do a marathon every 10 years and 10 years had passed, so I did it.  The time for that run, the Spirit of St Louis Marathon can be found on the internet and I believe that one shows a time of 5 hours and 20 minutes.

Fast forward another 10 years and here we are – 2014.  Let’s just forget mentioning the age at this point.  And this journey I’m undertaking is about as daunting as it gets.  About 13 weeks ago I weighed a very rotund 316.2 pounds.  We’ll talk about smoking habits later…  but ….how in the world does one go from only being able to jog 60 seconds to completing a full 26.2 mile marathon???  I’ve been sending my brother screenshots of my runs that I track via SportsTracker, an application I have on my phone.  He told me he mentioned to his wife about my marathon aspirations and it looks like she is interested in starting to run and wants to do a 5 or 10k.  One of the text messages I sent him back was kind of the impetus for this blog – here’s the text:

I can add (her) to the running screen shots I send you.
It might be interesting to see  someone who can only jog a minute
to eventually complete a marathon.
I know it’s going to surprise the hell out of me!  
:)”