Ok, not that easy yet, but easier tonight than Tuesday’s 5 miles and I maintained a constant run over the whole distance.
Workout:
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Woke up a little late to get a run in this morning, although I need to try switching to morning runs because evening temps are not going to be kind, but not this morning. Ok, so since Im up, lets get some core work done because that is an area of weakness.  Here is what I accomplished:
My morning Stretching routine
Plank
Side Plank
Bird Dog
Back Extension (or whatever its called)/Hip Raises
Crunches/Side to Side Crunches
Superman
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Trying to stay on the high from Sunday’s 8 miles, I kicked off after getting home from work for an easy 5 miles. With 90 plus degrees, I had to take several walk breaks, not able to maintain a steady run. But I logged my miles, iced my left shin and another run added to the books…
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Out of town for the Memorial Day long weekend, down in Charleston with the father-in-law. Took my running shoes with me and decided to try getting my 8 miles done so I could meet everyone for breakfast at Acme. Great morning for a run, 60, clear sky and running across the IOP Connector which has a nice breeze.
Of course the overall goal is to build endurance for the half marathon, but side mental goals include running at my desired pace of 10:20 and running non-stop. These goals were met again this week on my long run. I managed a 10:06 average pace for the 8 mile run and only walked to pick up the water bottle I stashed away around mile 5 and to put it down again, other than that, it was a constant run.
Talk about a runner’s high, I had it. I beat the group to breakfast (parked there, starting and finishing my run there), got a table outside (my smell couldn’t have been too good for sitting inside) and had the beverage order placed as everyone pulled up. Nice way to start off the day…
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Well tonight was suppose to be an easy 5 miles, alternating my weeks currently with intervals every other till my fitness level can handle it weekly. I was not happy with the slow easy pace, instead I tried to do a true tempo run. I wouldn’t call it a complete failure, but it was not pretty either. One thing I am happy with is my form and the feel of my stride so something positive from tonight’s run.
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The painting over the weekend and pain afterwards reminded me I cannot just run, but need to work my core properly to make the gains I want.
In addition to my normal morning stretching routine, I did the plank (45 secs), side plank (30 secs each side), bird dog (3 sets of 10 secs) and back extension (30 secs).  Need to build up more but its a start.
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Well I am still a fair weather runner and the ugly sky forced me onto the treadmill tonight. Not too sure about the foot pod accessory for my garmin but at least I get some reading to log in the training center. Pace was hard to maintain as its not the best treadmill, a 5 year old pro-form, but its a treadmill and works.
Missed running yesterday but was totally exhausted from painting a 2 bedroom condo my wife and I own as a rental that is now going on the market. The painting worked muscles I forgot I had and I switched my running days to Tuesday/Thursday this week.
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I am a 38 year old male, married with a 4 1/2 year old living in Charlotte, NC.
My goals are: Current goal 2:15 for first 1/2 marathon, Rock N Roll 1/2 Marathon at Virginia Beach. Longer term goal, for 5 miles to be a short run and doable in under 45 minutes. Even longer term goal, 7 minute miles versus 10+ giving me the ability to keep pace with Bill.
Additional thoughts now that I have a few minutes… My buddy Bill who is a life time runner had been trying to motivate me to run for years. Prior to this year I had run the Cooper River Bridge Run, 10K, twice but after each slacked off. Towards the end of last December (2007) I decided to buy a true pair of running shoes and start prepping for my 3rd Cooper River Bridge Run. In January prior to my 38th birthday I decided a garmin forerunner would be a nice training addition if this is something I plan to stick with. Also, paying money to run was another motivational factor so I picked a 1/2 marathon to sign up for to keep my training going. Five months later running is becoming part of who I am, not something I need false motivation for. Keeping up with my 4 1/2 year old is enough motivation, plus the running should help me stop the meds I take for high blood pressure and cholesterol. My resting pulse is down between 50 and 55, numbers I have not seen since high school baseball and my blood pressure is starting to seem low on some days to the point its time to approach the doctor to get off the meds. The last side benefit is in December I weighed 206lbs and today I am 189lbs. This gives the overall picture for my current transformation into a runner.
This is my training blog which I am using to keep track of my fitness progress.
Please come by and read my blog. It will help me stay motivated and keep me on track as I achieve my fitness goals!
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Setup my garmin 305 for a workout of 7 miles with no time or pace goal. Working on adding miles to my long run as I train towards my first half-marathon the end of August. Was going to run the basic oval laps around the track however there was some event going on so I drove back home and decided to hit the streets instead. Beautiful morning, cool with temps around 60 which made it perfect for running. Got into a steady pace of 10:30, iPOD playing and just enjoying the run. My own mental goal was to try to do this run without any walk breaks, and I managed it just fine.
Felt great to hit that mental goal, plug into the garmin training center to see I had 10:32 average pace for the whole 7 miles, then an even bigger boost to upload it to motion based and see I did 7.12 with a 10:21 pace. Not sure which is more accurate, but the motion based 10:21 only puts me 1 second off goal pace with 15 weeks of training still to come.
Ok, first blog done.
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Location:Charlotte NC US 28210
My goals are: Current goal only involves building myself to the point I can BQ in my current age group. Since I am just hitting my new age group, I've got 5 years to accomplish it. Dream goal at the moment is a 7 min/mile pace.
