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Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts

July 25, 2011

More track work...

If you live in New England, you know it's been ungodly hot and humid for the past few days.  So much so, I did a couple of runs in the air conditioned confines of the gym.  Friday, the temperatures peaked, with no hope in sight for the next day, either.  Of course, I had a timed run.  So, Saturday, I was up at 6, just to get a 2 hour run done before the sun came up.  Luckily, despite being in the high 70s, and super humid, I didn't also have to deal with the sun that day.

Of course, it was only about a week and a half ago where I was really enjoying the weather (after the last hot-spell).



Today, I was back at the track.  And you know what?  The heat broke.  It was over-cast.  I ran strong the entire time.  I haven't felt that good running in a while.

It was the usual interval workout: 10x200m on 45 seconds, with equal recovery jogging.  With the warm up and cool down, I did over 4 miles.  It was nice to not feel super hot for the first time in what felt like forever.

I'm really looking forward for those runs on vacation.  Views of the ocean, trails, and cool breezes.  Oh, yeah, and that Irish Pub Road Race.  Should be a good time.  Love the after-party.

On a side note, somewhere over the weekend, I went over 1000 miles on DailyMile, with my year-to-date total over 400 (408 as of today).  Last year, I ran all of 600 miles (even).  Feeling pretty awesome.

June 30, 2011

One of those days...

Ever get to the point where you just wanted to stop?  Running is the ultimate cartoon cliche sometimes, where my conscience splits into an angel and a devil, and argues the merits of continuing the run or stopping.  While the debate gets pretty intense at times, the good side always prevails, and I continue my run.


Today, inexplicably, less than a mile from home, the run turned into one of those self-examination runs.  I had barely  enough time to start debating when the issue was resolved.  The iPod provided some inspiration, as Bill Conti's arrangement of Gonna Fly Now began with that signature fanfare of trumpets.

Instantly, I was whisked into Rocky II.  Though they may not have been there I certainly had kids running with me. And though I didn't hurdle any park benches, I was pretty happy when I reached the top of Nob Hill.  And that, just like in the movie, is when the music stopped (though the actual song is nearly 6 minutes, and the movie only uses about 3).  

I still had a few hundred meters left, and thought "I can gut this out."  And then, adding to my 80's nostalgia, the theme to Knight Rider.  So, I turbo-boosted to the end of my run, satisfied, and suddenly feeling pretty strong.

Music...it's pretty powerful stuff.

Can't embed this version, but I love when Mickey asks, "What are we waitin' fer..."

June 29, 2011

I'll Rochambeau you for it...OR-Over the river, and through the woods...

To sister's house, I go?  Yes, actually, that is exactly what happened this Saturday morning.  Like many Saturdays, I was up before the sun for a run.  Only, this June Saturday was just really overcast...with a refreshing light mist.  But what if I told you this run was different...


What if you could run from suburbia, to commercial developments, to rural farm country, back to commercial developments, in the footsteps of Revolutionary heroes (including George Washington), and then back to suburbia?  What if I told you that you could run into history?  What if I told you a run could take you into American folklore?  What if I told you I was attacked by a dog?  That all happened on my most recent run.  It's all true.  But (in the words of LeVar Burton), you don't have to take my word for it...

June 20, 2011

Track

In all my efforts to work on speed, I have really avoided the track.  Honestly, there's been nothing more desolate than working out alone on the track.  Compound that with the times when working out at the track, you are truly alone.  It's no fun.

That's why in the past 2 or 3 years, I've reserved the limited track workouts that I've done to be done with the kids that I coach.  They're all faster than me, but I think it helps them get through the workout if I'm doing it, too (note, this is RARE).  But today, I sucked it up and went to the track at the local high school.

Of course, I was alone.  No running partner, and the last person on the track was getting into his car when I arrived at 6:35.  My goal was to do intervals: 8x200 on 45 seconds, with an equal jog recovery.  I hoped that the pace was easy enough that I'd hit them all, but still would be moving.

There I was, a lone sole, on a desolate track. It was just me and my trusty iPod. And so...

My workout went great!!!


I hit every one of my reps, and most were around 40 seconds.  Actually, my first two were the slowest (45 even on each).

Maybe it was the cool weather.  Maybe it was how successful the workout went.  Or maybe it was just pulling out of the lot, as teachers were pulling in for work, and knowing I was already on summer vacation that made me so happy with today.

June 19, 2011

Chicked, among other things...

Summer vacation is upon us, and with that, comes more training.  With that comes, easily, highest mileage week in 6 months.  Right on cue, we've topped the 21 miles in April, with a 23 mile week.  I mean, I've been really cranking out miles this week, and hope to continue with next.  Of course, yesterday, I was starting off my 2nd longer run for the week (5.6), and it happened again.

That's right, I got chicked again (if you couldn't tell by the title of the post).  This time, I wasn't even a mile into the run.  I was passing the local park, running up the hill on the state highway, past the correctional facility, and this woman (running on the wrong side of the street, mind you), goes by me on the opposite side of the street.  As always, my desire to keep up with a fast girl spurred up, and I raced up the hill in record time.

And, she kept pulling even further and further away from me.  THAT was one fast girl.

Now, I'm not so sure it makes me an asshole, because I'm not worried about getting chicked, it just works as some neanderthal-ish motivator.

That little up in my tempo carried me for the next 3 miles or so.  In fact, I was slightly ahead of the pace I ran earlier in the week, despite the fact that I was indeed more tired.  I'll attribute that to 1) the day off and 2) the trip to the chiropractor.  That usually helps my form and efficiency for a few days, at the very least.

Sadly, as I took the final hill, something got me.  Maybe it was the humidity (90% according to weather.com).  Maybe it was the lack of shade (I always hate that).  Maybe it was that the last mile or so is uphill.  Whatever it was, suddenly I was sapped.  My run suffered, as I bonked hard.

One thing I won't blame that on is the soundtrack*.  Sure, I was just coming off Fall Out Boy's rendition of Beat It (how good is the cameo by Donald Faison?) but the audio intensity was still there.  Still, for the last 10 minutes or so, I felt like I was slogging up the hill...which I was.

So, what am I training for?  To be honest, I'm not sure.  There are 18 weeks until the Hartford Marathon/Half-Marathon.  I've. gotten a little faster, and I'd like to continue that.  I also know that I'm upping my mileage.  I think I want to run the half, and see if I can lower my PR some more from last year.  However, I probably could be talked into the full, but would need to be by, say, mid-july, so that I can get the right training done.  Who knows what I'm doing?

Two hours of running sure seems a lot better right now than 5 hours of running.  Any suggestions?



*You can sample or download today's playlist by following the link below
Today's Playlist, available at iTunesJimmy Eat World - A Praise Chorus, All for you, Sophia - Franz Ferdinand, Sleepwalker - Wallflowers,Read my Mind - the Killers, El Scorcho - Weezer, Crushcrushcrush - ParamoreSing - My Chemical Romance, Shake It - Metro Station, Rock & Roll Band - Boston, Good Girls (Gone Bad) - Cobra Starship, I'm Not Over - Carolina Liar, Beat It (Featuring John Mayer) - Fall Out Boy, Do the Panic - Phantom Planet, I Just Wanna Run - the Downtown Fiction, Misery Business - Paramore







March 19, 2011

Kinship on the Run...

Marc Parent's Newbie Chronicles are a monthly column in Runner's World.  Each month, with great anticipation, I await reaching that column.  Up until my mid-twenties, I awaited each week's Sports Illustrated in much the same way so that I could read, in order, Rick Reilly and Steve Rushin's columns.  Rushin left to freelance for Golf Digest and Time, and be a parent and husband to Rebecca Lobo.  I've seen them together, and they're both giants.  Reilly is now working for ESPN, putting out less-thought-provoking material than he had a decade ago.  Alas, I digress.

In the April 2011 issue of Runner's World (how do publishers get away with such time travel?), Parent's article reestablished a constant kinship I feel when reading his work.  Though I have been running since 2004, I constantly feel new to the sport.  Or, at the very least, and outsider.  Each month, Parent's work reminds me that there are other runners out there struggling with getting their sneakers on each day, let alone hitting split times.  This is why I relish the words he writes.  He writes what I think and feel, and so much better than I ever could.

Don't get me wrong.  I enjoy reading both the blogs and tweets of @pigtailsflying and @frayedlaces. They're "real" runners who write well.  They've been all over the world, running in huge races, despite their recreational obsession.  I envy their running experiences, which amaze and entertain readers.  However, with Marc Parent, I don't envy his running experiences.  It seems, so often, that I have lived them.  That is what makes the difference in his writing.

In the most recent Newbie Chronicles, Parent describes his first run with an iPod.  He also goes on to describe his running, stating that "...[he] can fairly describe the action as a cumbersome movement."  Chuckling, mental note was taken of such an accurate description.  Coaching youth runners, one hopes to help them achieve a fluid running motion.  As a runner, my running motion is a fluid motion.  In my mind, I imagine that fluid motion to be sloshing.

The music on the run changed this cumbersome movement into something "...fun, easy, and efficient."  My own running is a cumbersome movement, and often, it is the music that gets me through my runs.  Like parent, the sound of running involves a lot of "whistling wind, smashing feet, and honking lungs."  So, running with music guides me though my endeavors, adding pacing, inspiration, and distraction.  Purists might scoff at this, but for me, it's a necessity.  The soundtrack of my run changes daily, but always helps me through things.

Today was one of those runs.  I felt every bit of cumbersome.  Stopping, not a half mile from home, I knew I needed a change of soundtrack.  Switching to the top-plays on the iPod generally breaks a funk.  So, in the low-40s, I restarted the run, and continued out to the nearby state highway, to run past the nearby state prison, the nearby town park, the nearby elementary school, and up the nearby pain of a hill.  Thus, I sloshed up the hill, past the first mile marker (the start of the prison property!!!), wondering if I would bonk completely on this run like last week.

At the top of the hill, reaching the intersection, it was my first opportunity of 2011 to be chicked.  Being passed on runs after work by runners on the school's track and cross country teams does not bother me.  Inevitably, they join me for a while, and then, after I've slowed them enough, they take off OR they continue with me until I finish my run, then go back out for a quick few more miles.  However, in public, female runners blowing by me brings out my pride and a unhealthy dose of machismo.  Note: I rarely pass the female runner; she always seems to pass me.

The 5-way intersection produced an interesting aspect.  I saw that the woman (well, actually she could've been anywhere from 17-37) was fit, running a better pace than me, and had much better gear.    She was coming up on a side street from my left, and we reached the intersection at the same time.  We barely made eye-contact (still no idea how old she was), gave that runner's wave (a quick moment of kinship, as we both looked like we'd rather be doing anything else...not like that macho signal people on motorcycle's give each other when they pass one another), and she slowly, but consistently, ran ahead of me.  Every ten seconds or so, getting an extra section of sidewalk further way, her ponytail swayed from side to side in front of me, taunting me.  Then my pride rose up, my favorite running song came on, as I began to hit her rhythm and catch up (longer strides, hahaha!!!).   The sloshing stopped, and between the cadence of that fast girl (all the women who pass me are fast girls), and All These Things That I've DoneThen, with my run rescued, I reached my turn, and she continued on.

This was barely a mile and a half into my 4-miler for today.  Suddenly, I wished I had raced today.  Not the race mMiL was running, but rather something flat.  It was really a beautiful morning.  Up a hill, down a hill, over sidewalks that had snow on them for nearly 2 months without being cleared.  The run went pretty well, and then, about a mile after my run was saved, somebody nearly backed into me.  The drive had made eye contact.  She saw me.  She nearly hit me anyway.  What?  I was going to stop, so you could go get your coffee at Dunkins?  I don't think so lady.  Really?  I'm a pedestrian.  OH YEAH, BY THE WAY, IN THE WINTER, YOU DON'T CLEAR YOUR DAMNED SIDEWALK.  Figures it'd be somebody that has already tried to kill my runs.

So, thanks to crazy older lady driver X, my pace was screwed up.  I struggled about a quarter of a mile, and there was "nice, elderly gentleman runner."  That's his official name in my head.  I see him from time to time.  We make small talk.  I let him set the pace.  It's faster than mine, and he's fitter than I am, so it works.  He is a great pace setter.  It's where I should run.  So, once again, we did our little dance.  Talking about how we hadn't seen each other all winter (he preferred to run before the sun), and how it seems we always meet in the same area.  As always, we parted at the corner to my street.  He went towards his house, and I towards mine.

As I settled into home, running the last half-mile at a nice clip, I thought about Parent's article.  My cumbersome movement had been fixed twice by strangers going through a similar experience  So often, besides Parent, just talking with or running alongside another runner, brings that instant kinship.  Two weeks ago, I absent-mindedly led my dog on a 4-miler.  We meant to go for two, but she looked to be loving it, and so we just kept going until she looked as tired as I did.  She's usually hyper, but is a great running partner.  Sydney has sat at my feet consistently since that day.  That's the kinship of the run.  Beautiful days like today were made to run, and the people we run with, meet on the run, or just those that sing to us as we attempt to run, really make the difference between a good run and a bad run.

January 23, 2011

The Winter of my Discontent

Being from New England helps when you truly love all the seasons.  I enjoy the warms of summer (not the humids), and a spring shower where everything smells fresh.  I don't hate mowing the lawn, though in humidity I could take it or leave it.  In the fall, I love how crisp everything is, and the colors popping is really nice, aesthetically. 

Then there is winter.  Everyone that complains about weather and climates complains about winter.  I love winter.  I love snow.  I even love shoveling.  However, I appreciate when things are spread out more.    Since the New Year began, I have worked a total of 9 days.  We have had snow days on January 7, 12, 13, 18, and 21.  There was also MLK, Jr. Day on January 17.  There have been dustings, high winds, wintry mix, slush, ice pellets, and even a full-on Nor'easter.

In this time, I have dug out my mailbox 3 times (twice in an hour...thank you town plows).  I have shoveled the driveway too many times to count.  I have used a hoe to clear off my roof...twice.  And today, I climbed up there, and shoveled off some more.  I'm not complaining, so much as asking for a reprieve for a week or two.  This isn't happening, though, because we're either getting wintry mix OR a blizzard on Tuesday/Wednesday. C'est la vie.

Why am I putting this on the running blog, you ask?  Running has kind of been a savior.  Cabin fever has certainly set in...a few times.  Because of this, it has been really great to get OUTSIDE.  And due to the cabin fever, I haven't brought myself to go to the gym and use the treadmill yet.

This has been fine.  I've got some great gear for the cold.  Yesterday, however, it was about 10 degrees with a 0 windchill.  Two miles was the decision.  Half-way through, I was questioning the insanity (kind of like my trip up to the roof) of such an endeavor. That was until I saw him.

He was a 40-something runner, approaching the same corner as me from a different direction.  Decked out in some traffic-cone orange (I had bright yellow), he kind of gave me a grin, as he blew past me in the intersection.  I took the bait.  He was clearly a better runner (evidenced by the fact he didn't need to wear shorts over his tights), with a much longer stride.  Inspired, I worked to keep up.

The mystery man took off on the flats.  But on every incline, I made up a lot of ground.  Slowly but surely, I was making some head way (and struggling to breathe based on the pace and cold).  Each time we hit a flat or downhill, he'd take off on me.  Each time we started climbing, I'd reel him in a bit.  Eight minutes later, I had covered the 2nd mile (WOW), and we went our separate ways.

He was exactly the thing I needed.  I don't know where that guy came from, but I sure appreciated it.  Once again, the guy a few yards ahead is my greatest running inspiration...

August 1, 2010

8 Mile and July 2010 in a nutshell

No, not that 8 Mile!

The past two weeks, I've run 22 miles each, culminating with an 8 mike run on the Saturday.  These two weeks, and especially these two runs, could not have been any different.  We can start with the distances and finish times of each run: July 24-8.01 miles-103 minutes (1:43, or 12:51 miles) vs. July 31-8:36 miles-76 minutes (1:16, or 9:04 miles).

The two big factors were the weather and my body (aren't those what affects everyone?).  The past two weeks, something has been (not) seriously wrong with my left shin and calf.  My foot wouldn't flex when I pushed off the ground.  I kept running anyway.  Finally, I had enough last Monday (July 26), called my support crew (read: chiropractor), and made an appointment for the next afternoon.  I also tried running on the treadmill to see if it made a difference.  It did, but I hate the treadmill a lot more in the summer.  At the appointment, she told me something was up with my soleus   Additionally, I've been to the walk-in twice in the last four weeks.  The first time, 2 weeks ago, I went through a battery of tests, and was given weak antibiotics, because they couldn't find anything wrong with me (I had been coughing for 2 weeks at this point).  I went back this Friday, saw a different doctor, and was put on the nebulizer for a breathing treatment, as the cough and wheezing were worse.  She checked out my chest xray, and decided that I had had bronchitis for over a month.  Awesome, new meds: z-pack, a steroid, and an inhaler.  Freaking great!

As for the weather last week versus last week, it was diametrically opposed (I think).  July 24, at 7:30-9:30 it was 80-82, and the Real Feel was between 98 and 102, due to 80% humidity in the morning (got to 92%, no rain).  July 31, the climate was drastically different.  The temps from 7:30 to 9 ranged between 63 and 68, with a feel of 63-70 in the sun.  In the shade, I actually shivered on my first loop.

The courses were also a bit different.  I have a 4 mile (4.18) loop that I use regularly through some of the neighborhoods around mine.  On the first Saturday, it took me 44 minutes to complete the first loop of this.  I felt awful.  I was drenched in sweat by the end of the 2nd mile.  Soaked completely through my shirt and shorts.  My leg was in pain.  I did my usual water stop in my garage, and then proceeded to change the route. I could not mentally or physically do that loop again.  So, I ran up and down the side streets on my usual two mile loop, making it up to about 4 (3.83) for a grand total of 8.01.  The 3.83 took me an hour, and I had to walk several times due to pure exhaustion.

This week, I was able to do the 4.18 mile loop twice.  The first time through, I felt awesome.  It was like I was in a race.  The chiropractor visit combined with some serious aided stretching (thanks to the Wife), and I ran at a  pace that was, for me, gang busters (great vocabulary, Teach).  Keeping up a full head of steam, I completed the first loop in 36:36 (8:45 miles, which is pretty good for me).  I got my water, took my inhaler, and headed out again in under 2 minutes.  My stride hadn't changed much, and it was really good.  As I went up "the hill," I felt as though I was flying up it (this sucker rises 100ft in a little under a quarter mile, that's more than a 4% grade).  In fact, I felt so good at the top, that I considered doing another 2-4 miles after this loop, but then I decided not to push it,  based on my calf/shin.  It was probably a good idea, because, though I really felt good on this round of the loop, by the time I got to the last half mile, I was ready to be done.  On the entire run, I didn't sweat through my shirt, let alone my shorts.  Conditions were SO much better!

When I finished on the 24th, I felt enormous relief: it was over.  I hadn't felt that awful in a long time when I finished a run.  This week, when I finished, I felt enormous relief: I KILLED THAT RUN!  It gave me a lot o hope, because I again was contemplating at least 2 more miles when I came inside.  If I had about an hour more (S had to go to a baby shower in NY, and I'd feel guilty coming in from my run 20 minutes before she left), I absolutely would have.  Saturday made me feel as though I was back on track.  There are roughly 70 days until the ING Hartford Half-Marathon (this year, I'm taking it easy).  I promise not to wait 50 days for my next post, like I did last year.  I'll be ready on time, and feel a lot better.

July 2010 Update:
Total mileage 83 (July 2009, I did 92, not bad, considering I run 1 day a week less, and I'm not training for a marathon).
Total running workouts: 24 (2009: 18...hmmm maybe I skipped a few more days than I thought)
Extra workouts (x-training): 9 (2009: 1)
Blog posts: 3* (2009: 4)
Weight at Start of Month: 236 (2009: 239)
Weight at End of Month: 232 (2009: 235)

April 26, 2010

What a difference...

Certainly, what a difference a day can make.  Yesterday's humdrum attitude was washed away with today's run-3.03 miles after work and practice in the neighborhoods around school. Of course, to run around suburbia is a nice diversion from the hustle and bustle of every day.  However, the added bonus of a light drizzle really helped me to get out of the doldrums.  

I always like to run with this type of weather.  Everything smells clean and new, plus I know I'll never overheat.  While some smaller runners might cringe at 55 and rainy, I personally enjoy these runs much more.  While in the past, runs on days like today were usually faster, I did have some struggles.  My week of near inactivity reared its ugly head.   Though my hips were no longer sore, my left calf and quad were pesky.  My right psoas was back to it's old tricks of a year ago, and of course my lower back was in agony for the second mile (loosened up and felt fine on the home strecth).  Both my psoas and back were very tight, and this came as no surprise as they're connected.
Some new music along the run today: Muse's Uprising (see video below).  I started the run with this, and my first mile was my fastest (9:47).  I struggled mightily for a while, and though my back loosened up on my way back to school, the driveway's steep grade always proves a killer at the end.  
Upon my return, as I stretched, I got a nice surprise. A few of my runners had taken my advice and sought out a teammate who was taking a yoga class to teach them some easy poses.  These boys run stiffly, and I hoped it would help them loosen up a bit.  Looks like I should've taken my own advice.  OH WELL!
It was nice to be out on familiar roads.  It was good to run in the tranquility of the light rain.  It was nice to rock out on the first mile...These are the runs that make me love running.



March 17, 2009

Getting strong now...

Open track is a device used by the team to bridge the week between indoor and outdoor season. Coaches are present for liability purposes, but do not (and cannot) coach. This provides an excellent opportunity to run with some people. Traditionally, I have run with the slower JV boys and the best JV girl runners. Yesterday, I thought it would be a good idea to run with our better girls, because they were doing the mileage I needed. I was midly impressed as I stayed with them through most of the first two miles (if you look at the map of the run, I lost them shortly before the left turn towards the 2nd mile marker). This was great. In fact, I ran 8:24 miles for 4.41, until I got back to the track, and ran another mile.

In all, the run was tough. I haven't been outside in a while, and the gradual climbs were hell on my lower back. Still, there was one incline that was about 200 yards long, and by the midpoint, I felt good, my stride came back, and I completed the rest easily. This was JUST after the 2 mile mark, at a 4% grade. The rest was rolling hills.

Personally, I was pleased with my stamina throughout. Additionally, the time I ran was great for me in a training mode. That being said, I'll do this again tomorrow. Saturday, I'll be running a 5k, and I think I'm poised to do well for myself (though I don't think my training is lending itself to a PR at such a short race). Included below are the mapmyrun.com map of the run (minus the final mile to the track), and the iMix I listened to.


March 11, 2009

Dropping the Ball...Getting serious

Have I really not posted in two weeks? I swear that's impossible. Honestly, I find it hard to believe, and wonder if there's a lost post out there.

I really dropped the ball going into last week. The ShamRock & Roll was last week, and though short for my workout, I didn't sign up or run in the 5k. This isn't such a big deal, because of the distance of the race. However, it was something I had wanted to do. It was a perfect storm of things happening: clocks changing for daylight savings, busy schedule, cold. Except, it turned out to be 65 on Sunday, and in the 50s by the time the race was run. I gambled. I lost. The half marathon is at the end of May, and it is a definite. There is a 5k coming up, if I feel like running. I think I should. It's the Saturday before track starts.



The past two weeks, I've been experimenting with a new running program. Running 5 miles 3 days a week, while lifting, doing abs, and doing 2+ miles on the PreCor on alternate days. It's all a hybrid of the track distance kids' workouts, and Runner's World's 16 week Marathon prep schedule (I have just over 30 weeks prior to my race, so I have SOME wiggle room to build up more gradually). I'm already at a week 3 type schedule. That gives me about 12 more steps. If I have 30 Saturday's prior to the race, that gives me some time to grow. The last 3 weeks are scaling back, leading up to the race. I'd like to keep them that way. Nobody should taper too early. That leaves me 9 more steps. If I can do each step for 3 weeks leading up to those last three weeks, in theory I should be prepared for the marathon in October.



Building up the mileage was my biggest fear. This seems very possible. Every time that I look at it, my confidence for successful completion of the marathon. AWESOME.



Finally, I'm not at my own computer typing this. So, there are two iMixes from recent workouts I thought that I'd share.





February 23, 2009

A case of the Mondays...

Mondays suck, and everyone knows it...except people that work irregular days, or on the weekend. Then, whatever day you start work sucks. But Mondays suck, and almost as much as the day after a vacation. When the two are combined, all hell can break loose. You're probably going to be irritable and tired.

Amby Burfoot, the 1968 Boston Marathon winner and editor for Runner's World, says that the best day for a run is on a day where you absolutely, positively, have zero motivation...especialy in regards to running. Run on days you don't want to has become a mantra since the end of the 2007-2008 school year. Today was one of those days...a terrible, horrible, no good, very bad day. Some things went haywire, as they often do when you return to school after some time away. Plus, running errands never seems to go the way it is supposed to. Frustration set in.

In fact, the most valuable part of the day was discussing my long term running plans with the cross country/distance coach from our track team. I learned to love running in the 3 years I was the distance coach. But I am definitely much better suited to working with sprinters as I do now. He knows running, and discussed how he plans to train his runners for the rest of the year. The weekly plan and goals seemed do-able, if modified. In fact, they corresponded a lot with the early part of this marathon training plan I've been looking at.

That's why, when, faced with a case of the Mondays, and a generally uninspiring day, I knew that, despite my grim outlook, it was the day I had to run. It was also 28 degrees at 3:00 pm, so that meant I would be running at the gym. No biggy, as I decided it was a good day to start the long running process, and add some mileage. Fifty eight minutes later, I had gone 6.3 miles (Roughly 6.5 mph...a great clip, especially in training).

Running is great. It lets you clear you mind. All the crap from the day goes away. Sure, there may be a pain in your knee, or a blister forming, but that's great pain...unless it's excruciating. So there I was, washing the day away, running for a symbolic 58 minutes. Not bad. Great mileage. Huge workout. 1153 calories burned in 65 total minutes on the treadmill...this has to have a positive impact on my weight and the ability to run distances. If I continue, the running can only get easier and the weight can only continue to go away. That run turned a case of the Mondays into an overall good day.

Now...I just wish I could get my hamstrings to EVER loosen up.

February 20, 2009

Workout, and stuff...

Don't you hate it when you go to the gym, and nobody looks like they need to be there. That was the case today. Even the old guy on the treadmill a few down from me was in great shape. Three of the trainers were working out as I did my run today. Then, as I'm leaving, this clearly in-shape woman was going to have a consultation with one trainer, and a man in full Army fatigues with at least 3 stripes was going into the office with another trainer. Three stripes means a sergeant (turns out he's a staff sergeant, because I looked up the insignia), so he'd be in shape, folks. Then, there's me, chugging along running 8:45-9:30 miles on the treadmill (mind you at a 1.2% grade...which is something like climbing 63 feet per mile*). In the end, despite all the beautiful people surrounding me, I sweat and ambled along until I had done 5 miles over 48 minutes (including the cool down). What was nice was that I never went below 6.4 miles per hour, and kept a steady incline the entire way (I ran up a gradual 300 foot ascent). The cool part was, I burnt over 925 calories in the process. But you know, I still hate the beautiful people, because I swear they're looking at me with scorn as I sweat like a pig, and they're off glistening. Thoughts?

What'd I listen to?



*For those of you that play with the incline on the treadmill, I finally learned how it all works.
% grade change = the percentage of change based on 1 horizontal mile. Since a mile is 5,280 feet, a 1% change in grade is 52.8 feet per mile. On the treadmill, you can only go on an incline, so there's your phyics/math lesson for the day.

February 18, 2009

Whoops!

Okay, so I was a bit focused last week. I finished in second place, dropping down to 222 for the final weigh-in. Of course, that's a little skewed because I didn't eat or drink after dinner the night before, and didn't get weighed until 9:15, even though I woke up at 4:45 to run another 3 miles that morning. It paid off, as second place got me my money back ($50) plus with side bets, other people owe me another $20.

Since I exercised and won back my cash Friday, I promptly took off Saturday through Tuesday. My knee hurt, and frankly I was tired. In fact, I slept much of Saturday though Monday.

This afternoon, I got back on the horse. I went to the gym, set the personal trainer setting to Calories Goal, and went for 800. Actually, after 46 minutes, I had gone 4.62 miles, and burned 840 calories. My legs only felt bad for a little while between minutes 15 and 25.

This is the week I set as my deadline for running goals for 2009. I knew already that I would be running the Simsbury Iron Horse half marathon and the Brew Run while my family is on the Cape. Personally, I think I am in love with the Manchester Road Race...it feels like America! I don't think I could imagine a Thanksgiving without it, again. I've decided that with those races, I need to start early, so I am going to enter the ShamRock-n-Roll in New Haven next month. A 5k is basically training, but the St. Patrick's day theme might be worthwhile, even if it means being up for a 9 am race on a Sunday.

The biggest question mark was the Hartford Marathon. An email from my sister-in-law prompted me to get off my duff, and just commit. She wanted to do the half, and I said I was REALLY thinking about the the full. What's the worst than can happen? I can't finish. If I can't, I still have next year to make my goal. However, going for it a year early would be worthwhile. But, it gives me at least one training partner. That's got me pretty psyched.

Today's workout play list:

February 2, 2009

Progress

I got a 30 day update at the gym today. Despite the fact that my weight has settled in for the last month, there has been progress. My body fat dropped by 2%. It helps to know that there has been some progress, because some days it seems I'm getting nowhere. The workout today was rough...I definitely over did it on the run. Another day of 800+ calories, and I ran for 40 minutes (4.35 miles). That was enough, because my calves were not happy. I also did the arm portion of the hammer strength circuit. I'll do the lower body half tomorrow, and I'm going to get some time on the eliptical, too. That should give my legs some recovery time.

Best song of the workout? It's a toss up between Love it When you Call-The Feeling OR Who I Am Hates Who I've Been-Relient K

February 1, 2009

Superbowl, and a different kind of pregaming...

Superbowl Sunday means a few things. First and foremost, it means football. Secondly, commercials. And third, but not necessarily last, it means food. I do not count the half time show. It is a contrived act, used by musicians to promote themselves, the NFL to make more cash, and most importantly it usually has nothing to do with football. I think who sings the national anthem and how it's done are more important, and generally more impressive. Three halftime shows stand out...ever. First was Superbowl XXXV, when the Ravens beat the Giants. The halftime show included Aerosmith, NSync, Britney Spears, Mary J. Blige, and was produced by MTV (around the same time MTV stopped being relevant). The show was great, and it ended with all of them collaborating on a version of Walk this Way on par with the Aerosmith/Run DMC version from the 80s.

Then, the following year, U2 did halftime. I'm not really sure how the band from Dublin worked its way into a tribute to America following 9/11. But you know what? It worked. That halftime show took on its own significance in American culture, as the name of every person that lost their life that day was run over the scrim behind them. Very moving.
The last of the three, came two years later. That's the one with Janet Jackson. If you don't know what happened, call the FCC.


Back to the food, though. Food is important. You have to plan for the Superbowl like you would for Thanksgiving. There are sacrifices to be made. Plus, in my case, it doesn't hurt to get a good run in before, as well. Today, that's exactly what I did. With over 6 hours of pregame festivities, interviews, and other media lead up to the kickoff, I decided it was best to hit the gym.

A run was all I needed, and even though it was around 40 degrees out, I decided inside was better. It was a great choice. My runs lately have been great, and even though they're on the treadmill, these runs haven't been deceiving. Using the random button, or simply setting the incline really makes a difference, because it helps translate the workout to the road.

Today, I ran for 40 minutes, with 5 more walking. The first 35 minutes were done at speeds between 6.3 and 8.5 mph (minutes 32-35 were done at 7.0, 7.5, 8.0, and 8.5 mph respectively). I changed speeds when the song changed on the iPod. In the 45 minutes on the treadmill, i had gone 4.7 miles, and burned 869 calories. Right now, I feel great, and there's about 2 hours to kick off. Plus, the music during this run was mostly things I hadn't heard in a while.

Workout playlist:
  1. Handlebars-Flobots (Doesn't this remind you of Eminem? Interesting video, too)
  2. Of All the Gin Joints in All the World-Fall Out Boy (Probably my favorite Fall Out Boy song. In the words of Altieri "Great Tune!")
  3. I'm Not Over-Carolina Liar (The best discovery of 2008)
  4. You're the Reason I'm Leaving-Franz Ferdinand (Great song, bad fan video...I'm not into House. I think he's rude. Then again, I used to think that Michael Scott was just painful to watch. Things change, so this might)
  5. Send Me on My Way-Rusted Root
  6. Welcome to the Black Parade-My Chemical Romance (Great with the key change)
  7. Denise-Fountains of Wayne
  8. The Fallen-Franz Ferdinand
  9. Teenagers-My Chemical Romance (Flippin scary)
  10. Beat It-Michael Jackson (Eddie Van Halen's solo is still awesome, and the video is still pretty great, despite the dancing gangs)
  11. God Gave Rock & Roll to You-KISS (Really, I prefer the Wyld Stallyns version, check out Keanu's sweet beard...oh and they didn't even bother to cover the fact that it was still the KISS version in the movie)
  12. Shake It-Metro Station
  13. Eleanor Rigby-David Cook cover

January 31, 2009

Feast & Friday

Due to the winter weather, the school lunch scheduled for Thursday was postponed to Friday. A dilemna to say the least, because the meal was my all time favorite school lunch. Today, it is known simply as roasted turkey with gravy. However, to many of us school lunch purists, it is regarded as turkey feast. Though it may look like cat food, it tastes like heaven. I have a weakness for it, and always buy it, though I've cut down on the "double," and even ask for a student portion.

So, despite the fact that I was working out in the afternoon, I ran down to lunch (letting my students out 2 minutes early) to get my share. I've noticed school lunch is a bit better than it was. I can get carrots on demand, and there's always a 100% natural fruit juice available. The flavored milks (chocolate AND strawberry) are all made with skim. Even the vegetables seem of the steamed, frozen variety instead of out of a can (much preferable). Additionally, with the feast, there is always some cranberry sauce, as well as a dinner roll or stuffing. Yesterday, it was the roll. Did I mention they had the little sherbet cups, too? Yeah, that was a bonus.



Lunch was delicious, and seemingly nutritious. But, with it being pizza night, I was certain I'd need a great workout to balance everything. The Friday workout started as it has for a month. I began with squats (3x12-15 @ 135, which I believe became 15-15-13), followed by SLD.




Then, I went to the bench (3 x 12-15 @ 105, which I got 15-14-12), and finished with dumbbell shoulder press on the physio ball.





From that point, it was up to run. The running was where I hoped to make up for my lunch/dinner combo. Though lunch was reasonably nutritous, I had to be concious of the fact that it was pizza night, and how I lose some control (BTW, I only had 6 slices).



The LifeFitness treadmill is great, and my favorite piece of equipment at the gym. Its deck has a great shock aborber system, and its incline changes feel like actual hills. It is the closest thing I've found to actually running outside when using a treadmill. I love its random setting, because every "trail" is random, and elevation changes occur every 30-60 seconds. That makes it less boring, as long as I have a good soundtrack. So, I generally use the random setting at level 1-3 (depending on the time I'll be on the machine). For this workout, I set it at level 1, for 35 minutes, using training paces (6.3-6.5 mph). In that time, I ran 3.8 miles, which is decent. Over the next ten minutes, I slowed down, then walked. In all, I went 4.6 miles in 45 minutes, and felt pretty awesome afterward. Sweaty, sure, but I felt great. In all, I had burned 786 calories, which I felt helped to make up for any digression that may follow with dinner. Additionally, I had weighed in for the contest yesterday, and I had no change. My current weight is still 227.



Workout playlist...seemed like even MORE Fall Out Boy than usual, plus a lot of Queen. Randomally using my workout playlist (50 songs out of 90, chosen by least recently played, and then played at random), I just realized I may be a junky for Fall Out Boy, the Killers, and Jimmy Eat World. Queen was a given a LONG time ago. The list yesterday included...


  1. Sophmore Slump or Come Back of the Year-Fall Out Boy (Everytime I hear, I love the line "We're the therapists running through your speakers." You know why? Because everytime I hear it and I'm running, I really think they are. It helps. Even if Pete Wentz's hair scares me...)

  2. Fat Bottomed Girls-Queen (Always helps...)

  3. Under Pressure-Queen w/ David Bowie (What a great video...ICE ICE BABY!)

  4. Sleepwalker-Wallflowers

  5. Short Skirt/Long Jacket-Cake

  6. Sugar, We're Going Down-Fall Out Boy

  7. Dance, Dance-Fall Out Boy

  8. I Don't Care-Fall Out Boy (Really, iPod...3 in a row?!)

  9. Don't Stop Me Now-Queen (Freddie, you look like a Muppet)

  10. Thnks Fr Th Mmrs-Fall Out Boy

  11. Where is your Boy Tonight-Fall Out Boy

  12. Disease-Matchbox Twenty
  13. When You Were Young-The Killers
  14. Tie Your Mother Down-Queen
  15. Seven Seas of Rhye-Queen
  16. I've Got All This Ringing in my Ears and None on my Finger-Fall Out Boy
  17. America's Suitehearts-Fall Out Boy (Intro and Key changes make this fun to run to)
  18. Great Expectations-The Gaslight Anthem (Fresh sound, yet classic)
  19. Pressing On-Relient K (1 Great Song to End the Run)
  20. Good Ride Cowboy-Garth Brooks (2 Great Songs to End the Run)
  21. Read My Mind-The Killers (and Stretch)

January 29, 2009

Up your nose with a rubber hose...

That's my way of saying that today, I'm a sweat hog. No work the last two days. The northeast was hit with a snow and ice storm yesterday. Though most school districts had off yesterday, they went back today after a 90-minute delay. My delay was dramatically turned to a cancellation. That allowed me to get in the workout I missed yesterday (though, I did shovel for over an hour, which is 400 calories for a 150 pound person...so it should be more for me...but I'd settle on 400). Today's workout felt great, I've got to say. I haven't felt this good after a workout in a long time. I'm actually quite pumped.

Monday's workout was good. I did a circuit workout on the machines, then ran 2.5. Today, was much better. After doing the "gut buster" routine, I ran 30 minutes and walked another 10. Just the running was great. I've toned down the pace (averaging around 6.4 mph (9:30 mile or so), and I'm getting a lot more out of it. Plus, my mileage has increased a considerable amount...though I did do the last 4 minutes over 7.2 mph (around an 8:15 mile). All told, I did 40 minutes, and went 4.2 miles...even if I didn't factor in the walking from the cool down, that's an average of exactly 6.3 mph. So, the cool down was even faster than normal. Though I'm not seeing much of an improvement with my weight, I'd have to say my fitness level has increased a lot. Big weigh in tomorrow, but today, I'm happy.

Today's run playlist (I listened to Bill Simmons' BS Report podcast while I did the first part of the workout) :

  1. St. Elmo's Fire (Man in Motion)-John Parr
  2. A Million Ways to Be Cruel-OK Go
  3. I Want to Break Free-Queen
  4. Do What you Want-OK Go
  5. I'm Still Standing-Elton John
  6. This Ain't A Scene, It's An Arms Race-Fall Out Boy
  7. The Middle-Jimmy Eat World
  8. I'm Shipping Up to Boston-Dropkick Murphys
  9. Smooth Criminal-Michael Jackson
  10. All These Things I've Done-The Killers (Quite possibly my favorite mid-run song, it really has gotten to me since this Nike Commercial from the 2008 Beijing Olympics...it may be the shot of Pre's mustache. Then again, the cowboy at the start of the original video is pretty B.A. too.)
  11. Run Away-Bon Jovi
  12. Tessie-Dropkick Murphys (Tessie always carries me away)
  13. Mr. Jones-Counting Crows
  14. My Hero-Foo Fighters
  15. Pain-Jimmy Eat World
  16. Bright Future In Sales-Fountains of Wayne

January 25, 2009

Weekend Workouts

Friday and Saturday were two days of intense workout. Both days made me feel pretty good about myself. However, all the eating I did on each day made me loathe myself at the same time. You know how it feels, don't you? Just that euphoric high of knowing you just kicked your own ass, only to want to physically beat the crap out of yourself because you totally sabotaged yourself with what you ate. That was me this weekend...at least Friday.

Friday's workout: Squats (3x12 @ 135), SLD (3x12 @ 45), Bench (3x12 @ 100), Dumbbell shoulder press, seated on physio ball (3x12 @ 15), treadmill (2.12 miles running in 20 minutes, 2.75 miles after 10 minute cool down), stretch. The total time was just about an hour 15. I felt great after I did it. That was the best part about it. As of earlier in the day, I had lost a pound (though I then ate the previously mentioned egg sandwich), but noted how much better my pants were fitting lately. Small victories.

Saturday's workout: In hopes of getting the dog tired out for company at the baby's birthday party, we ran. It was in the high 20s, but we ran anyway. The run consisted of the usual neighborhood loop, only we did it twice. You'd think that would have tired the dog out, but NO, she was fiesty as ever for the party.
View Interactive Map on MapMyRun.com
Workout Soundtracks-
Friday:
1-Dont' Stop Me Now-Queen, 2-I've got all this Ringing in my Ears, and none on my Finger-Fall Out Boy, 3-When You Were Young-The Killers, 4-Bright Future in Sales-Fountains of Wayne, 5-Dance, Dance-Fall Out Boy, 6-Heart Attack-Low vs. Diamond, 7-Crazy-Britney Spears, 8-Sugar, We're Going Down-Fall Out Boy, 9-Pork & Beans-Weezer, 10-The Middle-Jimmy Eat World, 11-Here it goes Again-OK Go, 12-Shake It-Metro Station, 13-Right Now-Van Halen, 14-You Give Love a Bad Name-Bon Jovi, 15-Hearts on Fire-Rocky IV Soundtrack-John Cafferty, 16-Mr. Jones-Counting Crows, 17-Bang the Doldrums-Fall Out Boy, 18-Invincible-OK Go, 19-Disease-Matchbox 20

Saturday:1-About A Girl-The Academy Is, 2-Hung Up-Madonna (Radio version), 3-Hum Hallelujah-Fall Out Boy, 4-Denise-Fountains of Wayne, 5-Sleepwalker-Wallflowers, 6-Love is a Battlefield-Pat Benatar, 7-I Don't Care-Fall Out Boy, 8-When You Were Young-The Killers, 9-Cinema Tonight-Low vs. Diamond, 10-You're the Best-Karate Kid Soundtrack-Joe "Bean" Esposito, 11-I've Got All this Ringing in my Ears...-Fall Out Boy, 12-Dance, Dance-Fall Out Boy, 13-We Can Be Heroes-Wallflowers, 14-A Million Ways to be Cruel-OK Go

January 21, 2009

Today's Workout

Started off the workout with the Pixie's gut buster workout. I started with a warm-up of 10 lunges per leg. Then, I did wall squats, using the physioball (15, plus a 30 second burn out at the end). Moved to do lats and flys (1x15 per exercise, 20lb. dumbbells).

Next, I did a tough exercise. She called it medicine ball chops. You stand on one leg w/ the other leg extended out, raise the ball over that same side shoulder, then twist and squat on the other leg, bringing the ball towards your opposite knee. First, it'd hard to keep balance, but it also really works your obliques. When I'm better at them, I'll take and post video. Finally , it was upstairs for all the ab/core stuff, which included: Physio ball crunches (15), side planks for obliques (20s per side), reverse crunches on a decline (15), "core bridges" (15 per leg), and lastly glute/hams (20, plus a 30 second burn out at 45-degrees).

I finished the day on the treadmill. Using the life-fitness' random setting, I did 2.18 miles in 20 minutes at various inclines, and then cooled down for the next 8 minutes.

Workout Playlist (Song-Artist):


  1. This Ain't a Scene, it's an Arms Race-Fall Out Boy

  2. Love it When You Call-The Feeling

  3. The Take Over, The Breaks Over-Fall Out Boy

  4. I'm Not Over-Carolina Liar

  5. Welcome to the Black Parade-My Chemical Romance

  6. Move Along-The All-American Rejects

  7. My Hero-Foo Fighters

  8. Viva la Vida-Cold Play

  9. A Praise Chorus-Jimmy Eat World

  10. Livin' on a Prayer-Bon Jovi

  11. Under Pressure-Queen (w/ David Bowie)

  12. I Don't Wanna Be Meaning-Gavin DeGraw

  13. Baba O'Reilly-The Who

  14. Tessie-Dropkick Murphys

  15. Right Now-Van Halen

Total Donuts Burned

There is nothing that will not bend to hard work.

Cheeseburgers Burned

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