On the Road Again…

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On the road again
Just can’t wait to get on the road again
The life I love is [running miles] with my friends
And I can’t wait to get on the road again
On the road again
Determined

Determination late in the race

It is time to start my training for the St. Jude Half Marathon once again! It has never been a secret that this is my favorite race of the year, and training for it could not have come at a better time this big guy. I am in my second week of my sluggish training, and I am already seeing some gains, albeit, they are no where near my norms. But they will get there, it may not be until the 2017 St. Jude Half Marathon, but they will get there.
Running

Running & smiling in my first 13.1!

And our way
Is on the road again
Just can’t wait to get on the road again
The life I love is [running miles] with my friends
And I can’t wait to get on the road again
On the road again
My apologies to Johnny Cash and Willie Nelson. Also, my apologies to you, my readers, for this corny post, I will see myself out…
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I’m Back, Baby!

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After a summer of laziness and general malaise with my running, I am finally back in full swing with my training for this fall’s Memphis St. Jude Half Marathon. My time was not great, and it was quite warm, but it still felt great to log more miles today than I have on any single day since the Bluff City 10K back on May 9th!

Frank PHX

I am returning to my roots, as it were, following the training plan I used for my first half marathon back in 2011. The plan worked great for me back then, and each week was a distance PR for me back then, so why not get back into my running flow with what created it in the first place? Of course now I know what to expect at from the distance and I can tweak some things as needed maximize my running depending on how I am feeling. The important aspect is to keep running. Also, I need to get to work on my St. Jude fundraising efforts. After all, it is a major reason that I am running in this particular event anyway!

Back to Back Half Marathons

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Next weekend will mark my first attempt at running a half marathon on back to back days. I have run a 5K, half marathon, and 5K in consecutive days, a 10K and half marathon back to back, a marathon, and even two 5K’s in one day, but never double-digit race miles on back to back days. This is going to be a challenge, but one I want to attempt. My training is not 100% where I want it to be at this point, but I am confident that I will be able to complete my goal. After all, I am not too proud to walk if the need arises. Double Weekend   While prepping for this endeavor, I reached out to fellow runners through social media for advice. I am not personal trainer, but I thought that the information was good, I feel obliged to share it here. The information is as follows:

  • Hydrate!
  • Eat more than you think you should. Do not gorge yourself, but I will consume more calories than normal, so fuel properly.
  • Clean and quality fuel will help in the recovery process.
  • Rest. Get extra sleep to recover…
  • But do not rest too much. Keep moving after race number one to keep my legs loose.
  • Foam roll and stretch after each race.
  • Compression gear after each race.
  • Do not try to PR, run for the joy of it.
  • Chose one race to run harder in than the other.
  • Actually train with back to back long runs.

There were some other responses, but this is the gist of the information that I received. The two races I have chosen to run back to back are the Andrew Jackson Half Marathon in Jackson, TN, and the Germantown Half Marathon Germantown, TN. This is about as convenient as back to back races can be with the ability to sleep in my own bed and travel about an hour at the most to a race.

Staying Active in the Ice

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Currently, Memphis and much of the mid-south is experiencing some intense ice coverage, which limits what can be done. I currently do not have a gym membership, but I can go to the student rec center when it is open. But, of course, with this ice, comes school closings, and thus, the student rec center is not an option. Likewise for boot camp since it follows the University of Memphis’ decision to cancel classes and activities or not. I could try my hand at running along the streets, but with my propensity to fall, that seems like a huge gamble. Especially with the Mercedes Half Marathon coming up this Sunday. Therefore, I must find ways to be active within the confines of my house.

We may see a couple of these on the Memphis roads.

We may see a couple of these on the Memphis roads.

Last night, Susan suggested that I try an interactive program called GoNoodle that they use at her school. It is a way for students to learn while being active. The learning fractions was not of my concern, but the activities were. I did a combination of indoor running, Zumba, yoga, and calisthenics. It was a better workout than I was expecting, and it was a great way to keep moving.

TRX-Banner

Tonight, I am going to do some TRX and other body weight exercises. TRX is always a quick and easy way to stay active at the house, so if this ice maintains for a few more days, I should be covered. I should be able to reach the end of my ice induced hibernation without gaining an obscene amount of weight.

Monday Motivation: Jeff Galloway Edition

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Galloway

I am a part of a blogger program through Jeff Galloway in which he provides some tips and insights for sharing with my readers. Today is the first one of those posts. So, without interruption, the following are a few tips on running from Mr. Galloway:

When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.

If you have a Run Walk Run strategy that is right for you on that day, it’s possible to feel good after every run-even the marathon.

Running is the best stress reliever I’ve found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.

The finishing of a run that is longer than you’ve run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

You can’t run a long run too slowly or take too many walk breaks.  You’ll get the same endurance based upon the distance covered.

Of course Galloway is known for his run, walk, run programs and his association with runDisney. I have never tried his run, walk, run program, but I am considering it for a future event just to see how it goes for me.

2014 Goals, Halfway Point Check In

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Before the year started, I composed some goals that I would like to reach this year.  And since it is the halfway point of 2014, I decided that it would be a good time to look at them once again.  Consider this an accountability exercise.

2014 WDW Marathon Medal

2014 WDW Marathon Medal

  1. Run a Marathon. This was not an exact goal since the marathon was 12 days into the year, but it was my first marathon and warrants some mention.

    Very nice looking medal

    Very nice looking medal

  2. Redeem My Germantown Half Marathon.  I did not exactly set a land speed record this year, but I was not injured and I did complete the race, so this goal is complete!

    This was after I finished the event and I had a chance to clean up a bit.

    This was after I finished the event and I had a chance to clean up a bit.

  3. Become a Tough Mudder and a Spartan.  50% complete with the Tampa Special Ops Spartan Sprint in February.  I ended up missing the Tough Mudder event in June.

    My awesome race medal!

    My awesome race medal!

  4. Try New Races.  So far this year I have run in 11 new (to me) races. There was a full marathon, a Spartan Race, 10 nautical miler, and multiple half marathons. Country Music Half Medal
  5. Run More Half Marathons in 2014 Than My Entire Life Prior.  Speaking ofhalf marathons, so far in 2014, I have completed 5 half marathons which is the same number for my entire life prior to this year.  And with 6 more half marathons on the horizon, I should have a couple of chances to eviscerate this goal.

    Log 1,000 miles in 2014

    Log 1,000 miles in 2014

  6. Run At Least 1,000 Miles. Well, at this point to be on pace for this goal I should be at 500 miles.  I am actually at 439.09, so I am 60.91 miles short, so I will need to pick it up in the second half of the year to reach this goal.  February, March, April, and June were all sub-par months.  I need to average 93.485 miles per month for the next 6 months to reach 1,000. USMC Fitness Boot Camp
  7. Focus On Cross Training. By joining the USMC Fitness Boot Camp, this goal will be realized by the year’s end, I just have to stick with it. 10NMMedal
  8. Continue My Race a Month Schedule. So far in 2014 I am 6 for 6, so this goal is going strong.  And I have already paid for at least 1 race in each of the next 6 months, so it is all on me now.
  9. Complete At Least One Pull Up.  Well, this goal has been completely ignored.  I am no closer today that I was at the beginning of the year.  Completing this goal is not looking good, but there are still 6 months left to realize it.

After looking at the data, 2014 has gone rather strongly for me, even if my running times have been somewhat lackluster.  There are some areas that I have lagged, but I have realized quite a few goals as well.  With a few tweaks and adjustments, I should be able to improve on my 2014 results.

USMC Fitness Boot Camp Enlistment

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I have been talking about my need to do more cross-training and focus on my total fitness for a while now.  And today I finally did something about it.  I have enlisted in the USMC Fitness Boot Camp here in Memphis.  The schedule does not conflict with work or school, it is near my house, and the cost is great enough that my cheap ass will go just so I did not waste the money!  This last reason honestly worked for me when I first started to lose weight and when I started training for my first half marathon.  By paying for a training group, mentally I could force myself to go on the training runs even when I did not want to (which was often).

USMC Fitness Boot CampMy first class will be at 5:30 am tomorrow morning.  There is a class tonight, but I do not think that I will be able to make it there in time.  But maybe.  I really do not want to start making excuses this early into the process! The website said that I need to bring the following items:

  • Exercise mat
  • Water bottle
  • Dumbbells (at least 10 lbs for men)
  • Running shoes
  • “Can do” attitude

I have three of the five items already covered, so that is a start, right?  I probably should have started this during a cooler month, but oh well.  It is too late now! Bring on the sweat and pain!