Training Rugman

After the Chiropractor told me not to run until the weekend, I just took it easy. The issue since the race has been my upper spine (neck area). It felt like it was locking up. But friday he told me I could try it out. Still a little sore but it did not bother me on my run.

Really perfect weather. Sunny, 60 degrees, low humidity, very gentle breeze at times. Manasquan Reservoir. Leaves are really pretty right now.

I decided to change up my run/walk ratios and went to a 9/1. The first 5 minutes I walked to warmup. Second lap I walked another 5 while I did a gel. I had to go back to more of a loose 4/1. A couple of times, I would walk 2 or 3. Just the change from a standard 4/1 seems to have made my time alot faster, even tough I am just supposed to be concerned about distance on these…

I have rewritten my workout schedule and workouts for the next 8 weeks. I hope my neck is ok in the morning for my BW/MA workout! And my Lift on Thur should be killer! Hehe.

Workout:

• Type: Run
• Date: 11/01/2008
• Time: 10:00:00
• Total Time: 1:54:21.00
• Average Heart rate: 158
• Max Heart rate: 176
• Calories: 1783
• Distance: 10.4 miles
• Average Pace: 10:59.34/mile

Took the last 6 days off after my Half. Thanks for the comments and support everyone! I feel better about my performance now. The conditions were extreme, and my goal really was just to finish.

So today I went to the reservoir for an easy run. 50 degrees, sunny, light breeze. Nice leaves turning color. Walked the first 10 minutes. Then easy pace run, walking when I felt like it. Though much less often than usual.

Put together a new workout program. Sort of a holding pattern in running until 15 weeks before the New Jersey Marathon. I have not committed yet, because I normally don’t like to run much in the winter. But this year I have some better gear, and I also belong to a gym again, so I may be able to keep it going through the cold months to train for May.If I can keep it going, I’ll commit.

I also am wanting to sign up at my local Dojo for classes again. I have been working out just on my own since March. It’s been a year since earning black, and I can feel my skills getting dull. I miss getting thrown around (and throwing). I could do it, but it would only be one night a week. I do worry a little about injuries there though - that could interfere with marathon prep. And I do tend to get injured fairly often since it is MMA. But I miss it. This decision is a little tougher…

Workout:

• Type: Run
• Date: 10/26/2008
• Time: 10:00:00
• Total Time: 1:02:39.00
• Distance: 5.2 miles
• Average Pace: 12:02.89/mile

Re posted because the prior post did not include workout data.

Seaside Half Marathon - Sunday Oct 19th.

After training all summer for my first Half, Mother Nature decided to show up.

The weather has only recently become cooler, so I was not prepared for the temp, but the wind was unbelievable. My training did not adequately prepare me for such weather. Can you train for wind?

http://Rugman.sweat365.com/files/2008/10/sshm3.jpg

The course was along the ocean on the boardwalk south to a turn around point halfway in Island Beach State Park. Half boardwalk, half road.

The temperature was 48 degrees and the wind was 18 mph from the north with gusts in the 20’s.

Heading south was fine of course, and my split was 1:04. That was on pace for me. But once I turned around, that wind was directly in my face. Once I hit the boardwalk 3 miles from the finish there were times when my run/walk of 4/1 turned into 1/4. Seriously, I had to lean way forward while walking a few times. The gusts were tough; when they carried sand it was even more fun.

http://Rugman.sweat365.com/files/2008/10/sshm1.jpg

I started to cramp up in my inner left thigh at about mile 12. All I could do was put my head down and plod forward, trying to focus on relaxing that muscle.

That last mile was soooo long. But I finally made it and finished running the last couple of minutes. My goal was to finish. I know I can’t blame my lousy pace on anything but myself and Mother Nature. But I still feel sort of cheated. And Ocean Running Club’s lame 13.1 sticker in place of the traditional medal doesn’t help.

Workout:

• Type: Run
• Date: 10/19/2008
• Time: 10:00:00
• Total Time: 2:30:00.00
• Distance: 13.1 miles
• Average Pace: 11:27.02/mile

Luluorange’s advice sounded good, so today I did some nice gentle complete stretching in preparation for my race tomorrow.

Recum bike warmup 20 min
Gracie stretch routine - complete 25min

Some light ab work, specifically to tighten my lower abs to help with my pelvic tilt during the run.

Now I have to mow the lawns…

Workout:

• Type: Flexibility
• Date: 10/18/2008
• Time: 10:15:00
• Total Time: 00:50:00.00

Last run before my Half on Sunday. It is the same as the race conditions should be - 60 degrees, a slight wind and mostly sunny with 50% humidity. I wore a long sleeve Under-Armour. It was a little cool. But maybe for the race it will be warmer later on …. still it is mostly on the ocean and the breeze could be cool. Maybe something just a little warmer…

Nice run. A little faster than planned, but heck, it was only two miles. Concentrated on ChiRunning form, which felt pretty darn good.

Now I just need to stay hydrated, get alot of sleep, and carb up a bit on Saturday, and I am ready to rock!

Workout:

• Type: Run
• Date: 10/17/2008
• Time: 11:30:00
• Total Time: 00:18:23.00
• Distance: 2 miles
• Average Pace: 9:11.3/mile

Run/walk @ 4/1. Nice 70 degrees, low humidity no wind. Partly cloudy. Focused on relaxed form and even pace. Felt good.

Workout:

• Type: Run
• Date: 10/15/2008
• Time: 11:45:00
• Total Time: 00:36:06.00
• Distance: 3.75 miles
• Average Pace: 9:37.85/mile

Just to push out the endurance a little more. Next week is the Half and 9 total is better than 5.5 even if 4 of it is walking. I will be sitting allot the next two days.

Workout:

• Type: Walk
• Date: 10/10/2008
• Time: 10:00:00
• Total Time: 1:00:00.00
• Distance: 4 miles
• Average Pace: 15:00/mile

Workout:

• Type: Run
• Date: 10/10/2008
• Time: 09:00:00
• Total Time: 1:00:00.00
• Distance: 5.5 miles
• Average Pace: 10:54.55/mile

In LA for the Herbalife Extravaganza. I had time to do some running on the treadmill at the Marriott. Just to keep the blood flowing. I really needed it since we were going to do allot of sitting for the next few days. Strange to run on a treadmill. I found it easier to go faster.

Workout:

• Type: Run
• Date: 10/07/2008
• Total Time: 00:27:30.00
• Distance: 3 miles
• Average Pace: 9:09.62/mile

After 6 miles at lunch, I thought I would get in some upper body strength training.
Since I will be in a hotel for the next week, why not hit it hard today? Just a few basics….

Recum bike warm up 10 min

Bench 240 x (12)(7)
Lat pulldowns 180 x (10)(7)
Dips (14)(9)
Incline dumbbell curls 35 x (eight)(6)
Dumbbell wrist curls 40 x (30)(30)
Reverse dumb wrist curls 40 x (20)(20)

Bicycle (25)(20)
Vertical leg crunch (20)(20)

Light stretch

A bit tight, but no time to spend on a long thorough stretch. I will probably regret it. Already had a hamstring seize up in cramp on me this afternoon.

Workout:

• Type: Strength Training
• Date: 10/06/2008
• Time: 17:40:00
• Total Time: 00:40:00.00