Haven't written for a while

It has been a while…here is what transpired the past week or so:

Friday 06/24: Weight 220…ran about 5 miles with friends at trashmore…then did 3 “strommen” hill repeats.  My hill climbing needs help…since I haven’t played soccer in a while, my quads are week…the upcoming hill training in July will do me some good in preparation for Marine Corps Marathon.

Saturday 06/25: In DC for Caribbean Carnival…did no exercise (unless you count street dancing)

Sunday thru Wednesday…raining…okay…not a good excuse…but just didn’t feel like getting soaked.

Thursday 06/30: Weight 218: will run about 4 or 5 miles moderate pace tonight…if no lightning…will run in the rain if necessary…next event is July 4^th 8k (5 miles). My official PR is 46:17 (Shamrock 2004), my unofficial PR is 44:54 during a 5 mile timed trial in October 2004.  Notice, these were both cool weather runs.  So…factoring heat and estimating current conditioning, I should be able to run 48:something…so my goal is 47…

life happens

Monday: Did 4 miles of power walking...elevated heart rate for 1:15...it was hot too..

Wednesday: Ran 3 miles...intended to do 7 miles, but had to go home early because of a family emergency.

Intend to run 5 miles tomorrow (Friday) with Glenn at Trashmore. 

Getting in the groove

Had a nice 7 mile run this morning...non stop, out and back course...did 36:23 out, and 33:21 back, for a total time of 1:09:44, just slightly under a 10 minute pace...beautiful!.   Felt relaxed the whole way, until the last mile or so where i felt like I was pushing a little bit. Temparature was about 75 or so, and I felt warm.  I had no hydration...I did this just to see a) how much endurance I had, and b) how much weight I could lose without replenishment. Well, I surprised myself with the endurance, being able to have enough "juice" to cut 3 minutes off on the return trip.  As for weight, i weigh 220 before the run, and 216.5 after the run...so let's say I lost 3.5 pounds per hour...need to calculate hydration needs...

Slowly getting back to plan

Tuesday 06/14...ran 3.6 miles in a moderate pace 34:32.  Out and back course...out in 17:39, and back in 16:53. Hot day, but felt okay afterwards.

Thursday 06/16...ran 5 miles in a moderate pace 49:40. Out and back course...out in 25:22, and back in 24:18. Not as hot as on Tueday, but pretty hot nevertheless...goal was pace consistency. 

Not doing "timed trials" this week...however, will run 4 miles easy pace on Friday (tomorrow), and 7 - 8  miles on Sunday...this will give me 19 - 20 miles for the week.

According to my training plan, I should be at 28 miles per week by now.  No problem...barring injury, I should be able to get back to plan within 2 weeks...I need to be careful not to injure myself as I increase mileage.

Did some "power walking" (mowing) on Saturday.  It was hot, and I lost 4 pounds...all water weight due to dehydration. I will run 5 miles tomorrow at 6am...going for pace consistency and not for speed.  The goal is to be able to complete it in 50 minutes.

Did Time Trial today

Weight 221.5:  Did 3.35 miles in 32:05...this was 5 laps around the neighborhood again (.67 miles per lap, where a 6:40 lap time is a 10 min pace at 6 mph).  Here are the lap breakdowns: 6:37, 6:27, 6:40, 6:43, 5:38 (wow...I was blazing on that last lap!)  for a total time of 32:05.  If I extrapolate that last lap, it is an 8:28 per mile pace at 7.09 mph....hmmmm...I think I will revise my speed training...i want to get to the point where I able to do 12 speed intervals at 5:20 per lap, with 2 - 3 minute breaks in between.   Now this is a challenge, but it is probably what I need to do in order to complete the marathon in 4hrs...

Did some activity this weekend

Weight 221. Ran 3.35 miles in 33:11 on Saturday.. I wasn't going for speed, just for pace consistency. I did 5 laps around the neighborhood, each lap is 0.67 miles...the lap break down was 6:46, 6:48, 6:34, 6:42, 6:21...a 10 min pace is 6:40. When I start doing speed intervals, I would like to get to the point where i am running 12 laps at 9 minute pace...6:00 per speed lap, with 3 min light jogging or walking in between...should start this in August.

Haven't run this week yet

Weight 221.  Atleast my weight is holding, but I have not run in a week...I had plans to run 5 miles on tuesday, and 5 miles this morning, but it never happened.  My difficulty is in going to bed late (2 or 3am) and then trying to get up early (6 or 7am) to run.  While I used to be able to do this, my body must be running down, because I am finding it very difficult to get up in the morning.  Need a new strategy...quickly...either get to bed before midnight, or start running in the evenings.  I do not like the idea of running in the evenings, because it takes away time I could spend with the wife and kids, so...I must get to bed earlier so I can run in the mornings.  EVENT COUNTDOWN:  13 weeks until Rock n' Roll Half Marathon, and 21 weeks until Marine Corps Marathon...gotta get moving.