Weekly Recap

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The summer heat has come to Memphis with a vengeance this week, and my runs have reflected it.  Even waking up at the crack of dawn has not provided much relief from the high temps and crippling humidity.

Monday: Rest/recovery day since I ran my long distance on Sunday rather than Saturday last week.

Tuesday: I ran 4.5 miles on the treadmill at the gym since I missed my early morning run window by helping Susan in her classroom.  I hung letters, moved boxes, and kept her on task most of the day and we actually accomplished quite a bit.  I considered the hours of activity there a part of my weekly training.

Wednesday: I did my first TRX workout since I was on vacation during the first week of June!  I did a whole body routine for about 40 minutes.  I hurt afterwards, but it was definitely a good hurt.  I was happy to finally return to TRX.  I wish my new gym offered free TRX classes like my old one did.  That once a week in class helped me stay on task.  I have to get more diligent with my cross-training again.

Thursday: Another 4 miles on the treadmill at the gym.  This was my first run with a podcast, and I actually enjoyed the change of pace from music.  I listened to the Atlanta Braves Talk Podcast, and being a Braves dork, I really enjoyed it.

Friday: I ran the latest that I ever have during my young running career.  I did not hit the streets until after 9 pm, and did not return home until 10pm!  This was by far my best run of the week despite the darkness and more blisters from my new shoes.  I tried the Let’s Run Disney Podcast and loved information the podcast provided for my future runDisney adventure.

Saturday: Easy day since my weekly long run was looming.  I did some planks, situps, and pushups during the early afternoon, but not much else.  I went to dinner with my in-laws at one of their friends’ house.  We had BBQ ribs, pork shoulder, and all of the fixings.  We also had homemade ice cream and chocolate cobbler.  The food was excellent, but was not the best meal to eat the night before a long run.  The Irish whiskey was also not the wisest of choices, but I did enjoy it.

Sunday: I woke up at the crack of dawn and ran 10 miles this morning.  It was 10 humid and slow miles, but it was still 10 miles.  I am going to try out a foam roller for the first time ever later on this evening.  I am very eager to see how it goes tonight.  From everything that I have heard or read, a foam roller can only help with my running aspirations.

I was styling w/ this!

I was styling w/ this!

I also tried out KT tap for the first time this week. My left foot was a little sore, so I put on the KT Tape Pro as if I was about to have another struggle with peroneal tendinitis.  The tape worked like a charm and once it was on, I never noticed it again.  The instructions were very easy to understand, and I did notice some pain relief.  I am intrigued enough at this point to buy a roll for myself to tryout.

Boston Remembrance Medal

Boston Remembrance Medal

I also finally got my Boston Remembrance Run medal on Saturday.  It was been over a month since the event, and I was getting a little antsy about getting the medal.  The event was a virtual marathon in which you could split the miles over the course of an entire week.  I split up the miles and ended up in the middle of the four hour block.  I was pleased, especially when I thought that this time would marvelous to duplicate at the WDW Marathon!  The people that put on the event were for helpful, but they did not know what to expect with the volume of this race and engraving process of the medals  Better late than never, and I am still waiting for my socks from the event.

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Motivation Monday & Some Randomness

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I reblogged a Memorial Day post earlier to shared some facts about the holiday, but this New York Times article does a much better job of capturing the essence of what today truly means.  It is a quick and informative read and it is much better than anything that I could write here.  Also, allow this infographic serve as this week’s Motivation Monday.  No cheesy running image or quote is more motivational than thinking about the brave men and women that proudly serve for our country everyday.  I would like to express a humble thank you to anyone that has ever served our fine country.

Memorial Day Facts

Memorial Day Facts

Yesterday I ran just over five miles, which marks my longest distance since returning from injury.  It felt good to start to stretch out my runs a bit, inching my way back up to the half marathon distance by September 1 for the Tupelo 14.2.  It definitely helped that it wasn’t brutally hot or humid as well yesterday.  From now until the middle of January, there will be no scheduled running hiatuses, so I need to make sure that I train properly and safely.

Not this kind of streaking

Not this kind of streaking

I am going to try to participate in the Runner’s World summer streaking program this year.  The plan is simple, run at least one mile per day, everyday, between Memorial Day and Independence Day.  This means that you will run a total of 39 consecutive days (40 for me) during your streak.  Since this coincides with my half marathon training and I am just coming back from an injury, I almost decided not to push myself to do this.  But working a mile into a workout is easy, and I don’t have to try to run at PR pace for all 39 days.  An easy one or two mile run can facilitate recovery quite nicely.  More info can be found on the Runner’s World website here.

Social Media Streaking Badge

Social Media Streaking Badge

During the next week or so, there should be at least three product reviews coming from me, so be on the lookout.  With my race coming up, some of the race sponsors gave me items to review for the blog, so I have been doing my best of incorporating these items into my training.  I have also purchased several items, some from race sponsors, some from random sources, and I will be sharing this info as well.  I anticipate the reviews to cover Bulu Box, Energybits, and Lock Laces this week.

A quick reminder that on June 1, Kindrunner officially launches, so head offer to their site early and often.  You can sign up for a chance to win running shoes for a year (up to three pairs) for yourself and a running partner on the site.  Also, for every 500 like the Kindrunner Facebook page gets, a pair of shoes will be given away.

Now, I am going to try to work off these BBQ nachos a bit with a quick run and some TRX or a Warrior Dash circuit.

The First Platinum Sombrero of the Year!

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Tonight, in the 9th inning of the Atlanta Braves – Pittsburgh Pirates game, Craig Kimbrel did what he does historically better than anyone else, strike guys out (he had an absurd 16.7 strikeouts per 9 innings pitched last year).  The second batter of the inning was Starling Marte.  Marte had struck out three times against Braves starter Julio Teheran. He added a fourth against Anthony Varvaro in the sixth inning.  So coming into the ninth inning, the chances of the first platinum sombrero of the season was good.  And the combo of Kimbrel and Marte did not disappoint, delivering the sombrero in four pitches!  I was just happy that the first platinum sombrero was delivered by the Braves pitchers, not one of their hitters.  Now, I have to think of a good giveaway to do for my registered runners each time this happens.  I will ponder this and get back to you.  In the meantime, please register for my race and help the children of St. Jude.

This is still primarily a running blog, but with the theme of my event and my favorite baseball team delivering the platinum sombrero, I had to update about it.  Now it is TRX time to stay prepared for the Warrior Dash this weekend.

Hiatus Over

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It has been far too long since I have posted on here and sadly, I have not worked out much during this hiatus either.  I was a best men in my best friend’s wedding this weekend and the combination of rehearsals, dinners, and hangovers, I was unable to get in my miles for nearly a four day span.  And of course, once my duties were over, I got a sinus infection.  Everyone endures a stretch of obstacles that keeps them from running, but in the future I just need to do a better job of juggling my runs and life events.  So here is a recap of the last five days.

Thursday: I had to go home straight after work to take care of Beau since the wife had to work late.  It was a stormy day, so I was unable to got for a run, but I did complete a TRX workout.  It was the first one on a little over a week and I focused on one of their total body workouts.  I made sure to incorporate chest, arms, back, abs, and legs.  On a side note, I did finally get a frame for one of my Valentine’s Day gifts from the wife.  It is quite difficult to find a frame for a 12 x 15 print, especially when the print is actually 12.5 x 15.5.

One of the greatest  moments in Braves postseason history

One of the greatest moments in Braves postseason history

 

Friday: I didn’t get a chance to run due to the wedding rehearsal and rehearsal dinner.  The groomsmen were needed to help put out tables, chairs, and such before being told what we needed to do on the big day.  Filets, mashed potatoes, creamed spinach, wedge salad, and cheesecake from Flemings, so I could have found a much worst way to spend a Friday evening.

Saturday:  It was the big day and that meant fifteen hours devoted to the event due to lunch, pictures, the wedding, the reception, and the after party at Brookhaven.  The last item is what got me in trouble with the wife as well as inhibited my ability to run ten miles the following morning/day.  But the day was a lot of fun and it was great to be a part of my friend’s big day.

Talking to the parents of one of my friends, Susan and I decided that I should go ahead and try to run in the Oak Barrel 13.1 in Lynchburg, TN.  There are only 100 slots left for a last ditch registration scramble in a couple of weeks, so hopefully I can get registered for this race when this registration free-for-all opens up.

Sunday:  I was hungover for most of the day and by the time I was starting to feel better, it was time for trivia semifinals.  So no run on Sunday.  Our team, Rum Ham, was able to move on to the finals in eighteenth place despite having a bad night.  And I must say, the carrot of $20,000 in cash and prizes is not worth two semifinals (one in an overbooked bar and one in West Memphis) as well as finals in Tunica, MS.  Our team got second place over all two years ago, and actually had a realistic shot of winning that year, so I guess we feel that we are going to win prior t o every round of trivia.

Monday:  Going a little over four days without run is unacceptable, so even though it wasn’t the greatest idea, I went to the gym for a quick run despite my sinus and throat infections.   I ran 3.33 miles at an even 9:00 pace.  Not too bad for someone that couldn’t breathe.  I decided to not to push it too far with a followup circuit .

Today: I had to go to the doctor today for my sinus/throat infection and since it is cold and rainy here in Memphis today, there is a good chance that I will not be able to go for a run today, but I am hoping to do one of my Warrior Dash circuits.  If I can breathe a little easier this evening, I might try to do both.

TRX Tuesday & A Very Short Run

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Yesterday was the first time in weeks that I have been able to attend the Tuesday evening TRX class at my gym.  For the longest time, this was the only TRX offering at the gym that I could attend, and now due to my wife’s work schedule, it is hard for me to attend this class regularly.  But she did buy me a TRX home kit, so I can at least get in some workouts despite my sparse class attendance.  I do, however, like to attend the class periodically to try new exercises as well as some exercises that you cannot do using the home kit.  My original plan was to run a couple of miles, do the TRX class, and run a little bit more, but that did not happen quite like I planned.

Before class, I had to go home and let our dog out since I was certain that his eyeballs were floating in head.  After letting Beau run around for a few minutes, I couldn’t just leave him at home alone for thirty minutes until Susan got home,  so we played for awhile, and I didn’t leave until there would be only about a ten minute window between Susan and I being there.  This meant that I was only able to run about a mile on the treadmill before class began.  I still wanted to run a couple more miles after class so I could stay within my usual weekly mileage.  Class, however, was very challenging (which is a good thing) and my legs were rather sore afterwards so I skipped the extra miles.  At least the mile I did run was at a decent pace of 9:20.

I also noticed yesterday that the gym has gotten two new treadmills, so I am excited to try them out sometime this week.  Maybe it won’t be a battle royale in the gym for the two good treadmills anymore.

And on a belated note, it is great that baseball season will be back soon!  Pitchers and catchers reported to camp on Monday!  Go Braves!

Interesting Article

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My Facebook page is full of likes for races that I have ran, signed up to run, or would love to run, even it the logistics of doing said race are not favorable.  Besides giving some great information on the specifics of the race, often times the pages will share some training tips and workouts that I might not come across otherwise.  Today, the Seven Bridges Marathon (I am running in their half marathon distance, the Four Bridges Half Marathon in October) shared some training tips from Active.com about strengthening your ankles.  It makes sense that you would want to focus on your ankles if you are a runner, but there aren’t too many ankle specific routines being incorporated into circuits at gyms across the nation.  That being said, after reading the article, I noticed that many of the exercises that I do now, especially through TRX, are helping strengthen my ankles, even if I didn’t know it.  So, the following is the article and hopefully you can get some useful tips from it to help with your running goals:

http://www.active.com/fitness/articles/12_ways_to_build_ankle_strength_for_top_performance.htm

Mid-Week Training

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I’m sitting on the couch, watching the Grizz vs Lakers game (Grizz are up 83-73 after 3) and thought it would be a good time to update my weekly training.  I know these posts aren’t the most exciting, but they are a part of the process, I suppose.

Monday was a rest day, as is my custom after my long runs.  Rest is very important from time to tome, and it can be very difficult to adhere to this sometimes.  I tend to get ultra focused on my goals and forget that I need to give my body a break, especially during weeks that my weight fluctuates a little further north than I find acceptable.  When I do decide to do more than stretch on my rest days, I will do some light bike riding or a little bit of walking, just to stay loose.  On Monday, I didn’t even do that.  I just ran a few errands, watched some basketball, and took advantage of a holiday from work.

Tony Wroten just blocked Kobe Bryant.  Life is good.  And Darrell Arthur has 18 off the bench.  I love beating the Lakers.

Tuesday, I wanted to do a combo of running and TRX, so I logged my miles first, then did a quick TRX routine.  I ran my favorite route through the neighborhood, which is the norm for my mid-week runs.  It was about 36 degrees when I hit the pavement, but honestly, it felt much colder to me.  I almost never grab a beanie to run in, but I had to on Tuesday.  And of course, half a mile in, I remembered why I never run with my beanie, and I had to carry for the rest of the run.  I ran 4.32 miles and my average pace was at my recent norm of 9:46, but my times were getting noticeably slower with each mile.  When I completed my run, I did feel good, and that is the most important fact.

I didn’t have a workout scripted when I started my TRX routine, but I didn’t have any trouble choosing some challenging and well-rounded exercises to perform.  I did my standard warmup stretches and squats, then did two consecutive cycles of rows, bicep curls, chest presses, overhead triceps extensions, resisted torso extensions, one armed bicep curls, one armed row, low and high ab crunches, pushups, planks, pikes, crunches, and leg lowering.  While typing it, it seemed like a ton a moves, and I guess it was, but TRX is so fast paced, so it only took about 25 minutes to complete.  If they way my body felt post workout, I think that I did a decent job of pushing myself with my exercises and plan.

Grizz win 106-93!

Today, I went to the gym, my long lost friend.  Now that I have my TRX home system and the weather has been relatively mild for my runs, I have been doing the bulk of my exercising at home.  But, I am paying for a gym membership, so I decided to get my money’s worth tonight.  I warmed up by running 3.13 miles on the treadmill (I mean, I do need to get my miles in) at a 9:40 pace.  Then I moved on to do some weight training.  Since I am competing in a couple of obstacle races in April, I thought I might want to do a little training for them.  Warrior Dash offers some good workout plans to utilize in training for their race, so I’m going to do their recommended circuits two to three times a week in addition to my running and TRX.

The setup is simple.  You do each exercise for 20 seconds, rest for 30 seconds, then move to the next exercise.  After you complete all ten exercises, you rest for one minute and then repeat.  After a couple of weeks, you up the amount of time you work versus the amount of time you rest.  They provide six circuits, three for home and three for the gym, to choose from.  For best results, they suggest that you cycle through all six while training, and that is what I intend to do.  Today’s exercises were as follows:

Leg Press

DB Bench Press

Pulldown

Leg Curl

Plate Crunch

DB Step Ups

Bicep Curl

DB Front Raise

Squat Jumps (I’m sure other gym goers loved watching this)

V-Sit Off Bench

I wasn’t sure on how much weight to use on each exercise, but after completing the circuit, I think I will bump it up a little bit next time I attempt this circuit.  I am very interested to see how sore I am in the morning or if my TRXing has address a lot of the same muscle groups as today’s workout did.

Now that I have thoroughly bored y’all with my training update, I will sign off of here to tackle some reading comprehensive GRE practice.