My Better Me than You Log

[BamaDave]

Jim, good news that your back injury healed so fast!! Good news on getting to spend a nice chunk of time with Asia around the holidays as well

Yeah, and why is it 19 up there? It was 16 at my place this morning!! Wind chill near zero. Supposed to be 15 in the morning . I don't know how you guys take this all Winter - it sux!!

[tasinquefield]

Dave, you just get used to it after a while, even if you don't like it. That, and you realize that driving in snow and ice is an art form.

Funny thing about where we live - just 20 miles west of GR they got like 10" (maybe more of snow) and here in town we didn't get any. Gotta love the lake effect snow coming off Lake Michigan.

[twinsavsvikingsfan]

09DEC06

9.6 mile run

This was tough. It was pretty cold and really windy this morning. I ran on my regular long run trail. It was packed snow and ice from all the snowmobiles riding on it, so I went with the screw shoes. This was the reason I made them. Hardly any slipping where as if I wore regular shoes, I'd still be out there spinning my wheels. I timed myself but, even though I had traction, I still ran really slowly. I'll not bother posting the time. It doesn't matter anyways.

I intended to do 11 but about 2 miles in I started getting that light headed, tingly feeling again. I don't know why. I had a good breakfast. So, after about 2.5 miles I turned around. I felt like crap. Turns out I was overdressed. When I got back to my car, I dumped my jacket, drank some water, and rested for about 5 minutes. I felt so invigorated that I went back out.

While running, I also came across and startled a herd of about 8 whitetail. It was pretty cool to see them jumping and running away. A little farther down the trail I spooked another one. She didn't know where to go seeing the trail was running through a thick area of trees. She ran down the trail about 50 yards before making her way into a corn field.

[twinsavsvikingsfan]

I saw them doing this over at the RT forums, so I thought I'd do it for myself here. This is a list of my races run this year and a little blurb for each:

Date-------------------Race --------------------------------Time-----------Pace----------Remarks

25MAR06------------ Kent City 15K Ridge Run -----------1:10:52-----------7:36----------very hilly course

01APR06------------- Martian Half-Marathon---------------1:38:06----------7:30----------my first "long" race

15APR06------------- Strider's 10 Mile Classic------------- 1:11:48----------7:11----------totally shocked myself with a couple sub-7 minute miles

13MAY06------------ 5/3 Riverbank Run 25k-------------- 1:53:09----------7:18----------"the" race to run in Grand Rapids

15JUN06------------- Jim Gibbons Memorial 5k------------- 21:23----------6:53----------this was not about the race but who I was in Chicago with

15JUL06------------- Sparta Apple Run 5K------------------ 20:01----------6:27----------Happy Birthday to me!

16SEP06------------- Bridge Run 10 Miler------------------1:08:52----------6:53----------nearly a 3 minute PR

30SEP06------------- Park2Park Half-Marathon------------1:32:10----------7:02----------nearly a 6 minute PR

21OCT06------------ Laker Homecoming 5K---------------- 19:59----------6:26----------first sub-20:00 5K; not without some doubts, though

29OCT06------------ Grand Rapids Marathon-------------- 3:36:37----------8:16----------first marathon; happy, yet disappointed


That a total of ten races in 2006 for 106.58 miles at an average pace of 7:26 minutes/mile for 13 hours12 minutes and 54 seconds.

[MissDee]

I was at the Bridge Run. I took 25 minutes longer, and was happy with my time I didn't realize the Martian run was so early. Jeez, how cold was that! Your times are fantastic. I'll see you at the turnaround some time!

[twinsavsvikingsfan]

Thr Bridge Run was a great race and probably one of my best run races. I had great, even pacing throughout (even with that nasty little hill through that neighborhood on the return). I was very familiar with the course having done many training runs throughout the summer down there between classes at CC.

I vaguely remember the Martian race being quite windy but the temps were not all that bad. I don't know that I'll run it next year unless I do it on a whim.

We'll have to say hi before a race sometime rather than in the middle. lol

[twinsavsvikingsfan]

11DEC06

7.28 mile run w/ intervals

overall 55:44 (7:39 avg pace)

7 each 1.04 mile laps around the neighborhood
.93 miles easy/.11 miles sprint

lap------ times/pace
1------- 7:40 (8:14), :35.70 (5:25)
2------- 7:31 (8:05), :36.15 (5:29)
3------- 7:28 (8:01), :35.73 (5:25)
4------- 7:13 (7:46), :34.77 (5:16)
5------- 7:18 (7:51), :34.61 (5:15)
6------- 7:18 (7:51), :35.00 (5:18)
7------- 7:04 (7:36), :36.43 (5:31)

I had a tough time loosening up today, my calves were really tight the whole run.

[twinsavsvikingsfan]

12DEC06

NROL Break-in program

sets x reps x weight

Workout A2-1:
Straight sets:
Squat – 2 x 15 x 145 (+10)

Superset:
Lunge – 2 x 15(ea) x 55 (+10)
DB row, elbow out – 2 x 15(e) x 45 (same)

Superset:
Push-Up – 2 x 20 x BW/ feet elevated on swiss ball
Swiss-Ball Crunch – 2 x 20 x BW +25 (+5)


Some slight increases pretty much across the board. My back is still not 100%. More like 97%, so I'm wary of that yet. I'm glad this workout goes quick. It's been a long day and I really didn't feel like lifting and I have more studying to do. Easy 8 miler tomorrow.

[BamaDave]

That was a lot of progress this year! It's good to see it all laid out in a table like that. Knocking 6 minutes off your Half is huge!

[tasinquefield]

Originally Posted by twinsavsvikingsfan

Easy 8 miler tomorrow.

You runners are so funny.

Good job on the training and the weight increases. I am tired just from reading your log.

[twinsavsvikingsfan]

Originally Posted by tasinquefield

You runners are so funny.

Good job on the training and the weight increases. I am tired just from reading your log.

Thanks, Travis. I've commented before that it's hard to believe that my current easy runs were unfathomable less than a year ago.

[twinsavsvikingsfan]

Originally Posted by BamaDave

That was a lot of progress this year! It's good to see it all laid out in a table like that. Knocking 6 minutes off your Half is huge!

You got to know that those PRs were pretty soft. If I can make even close to the same sort of progress next year, I'll be happy. I'm working on a set of goals I have for next year. I'll be posting them nearer the New Year.

[GG300]

Jim that is some impressive running work this year. Hopefully you will keep hitting PR's for quite a few years to come.

[twinsavsvikingsfan]

Thanks, Gregg. I hope so too.

[twinsavsvikingsfan]

13DEC06

7.3 mile run
1:03:13 (8:40 avg pace)

Well my easy 8 miler was so easy it actually was short. I usually go out with a preplanned route in min. However, I'm becoming pretty bored with the same ol' thing. I just ran today. It had a little bit of evrything. Massive hills, running on a trail I found, running through a hayfield, and along the highway with semis doing 70 . I had hoped to do a little more off-road stuff, but we've had a couple rainy days and I would have needed waders in some areas.

A slow, but fun change of pace.

[twinsavsvikingsfan]

14DEC06

NROL Break-in program

sets x reps x weight (+/- from previous workout)

Workout B2-1:
Straight Sets:
Deadlift – 2 x 15 x 195 (+10)

Superset:
Step-Up – 2 x 15(e) x 45 e.h. (+5 e.h.)
DB One Arm Shoulder Press – 2 x 15(e) x 35 (same)

Superset:
Close Grip Lat Pulldown 1 x 15 x 115 (+2.5), 1 x 12 x 115 (missed 3)
incline situps – 2 x 20 x BW
-------------------------
Failed on the lat pulldowns. I wonder if I can even do pullups anymore. Deads were starting to get heavy as well at 15 reps. I'll try 205 next time, but that's probably my max at these high reps. And the steps, holy crap! They had my heart rate as high as if I just got done doing intervals. Crap!


Hot gym chick wants to get drinks tonight. I know I shouldn't, but I will. I also told her I'd pace her to a 30:00 4 miler tomorrrow. I have an easy 4 miler on the docket for tomorrow so that will fit the bill.

[UpNorth]

That's great work on the DL! There is most definately a difference between the weight in a lat pulldown and a pullup. I struggled with the close grip lat pulldowns as well but when HT1 called for 5x5 lat pulldowns I chose pullups instead and had no problems with it.

More importantly however, how were the drinks last night?