Ok, with the holidays behind me, its time to start seriously training...
I think my shoulder is pretty much back to normal. It still feels tight when I turn my head to either side. I think I need to add another shoulder and back exercise to my lifting routine to help out with the weakness I have there. Anyways, I can start running, so I'll do that tomorrow along with a bike ride maybe.
My holidays were very restful. I was glad to go home to Pittsburgh and see my family and Emily. However now I'm back, and its time to focus...
So with the year behind me, its nice to see that I made it this far. I'm still here, I'm running competitively again, and I'm ready to make a go at an ultramarathon in May. Those are big accomplishments considering in February I could barely walk a quarter mile in less than an hour and a half. Its nice to look back and see where I was as compared to now. But all that stuff is in the past, now its time to look ahead.
Its the new year, and as is customary at new years, everyone makes a new years resolution. Everyone always says "I'm going to lose weight, I'm going to quit smoking, I'm going to stop this, or that, I'm going to be nicer"...
The problem is that everyone starts a goal with such tenacity from the starting line that its completely unrealistic to maintain that velocity for an entire year. Most people who try to lose weight go on celery diets and exercise to exhaustion so often that their bodies crave more energy and rest, with causes them to be miserable and crash to the point they give in and binge. Same thing with smoking. A lot of smokers will go cold turkey, and within days the withdrawals will become so intense that once again, they crash. I think the best way to accomplish these goals is to make smaller goals at intervals throughout the year. For instance, losing weight. Instead of "losing weight" as a goal, make it "I'm going to weigh 195 by the end of January instead of 200, and 190 by the end of February". Make it something measurable with concrete and numeric values.
In light of this, I'm going to say that mine is to meet my running/cycling goals for 2009. What are my running goals? I'm glad you asked. I'll list them here:
1) Complete at least one official ultramarathon (Keys 50)
2) Complete at least four official marathons
3) Complete a half-Ironman Triathlon
4) Run a sub - six minute mile
5) Run a sub - 42 minute 7 mile run
6) Run 2000 miles this year
7) Keep a training log to track progress
8) Ride a sub 3 hour 50 mile bike ride
9) Ride a sub 6 hour century ride
10) Start riding the bike to work
Those are some lofty goals for one year, but I think its achievable. The Half-Ironman will be very beneficial to me as its extra training through cross-training, leading to better running for the rest of the goals. 2000 miles will be another challenging goal, but my ultra plan through May has me running 816 miles, so it should put me well ahead of the curve before the halfway point of the year.
So there you have it, my running goals. I hope everyone has a very successful and productive year. I know that mine is going to be one hell of a ride!
Wednesday, December 31, 2008
Sunday, December 21, 2008
Freakin' OWWW!
No running today...
Right after I posted yesterday, my shoulder really started to hurt. It hurts to move my head to the side, and getting up and laying down is pretty bad. Today isn't nearly as bad as it was yesterday, but it still hurts something fierce.
I think its a pretty decent muscle pull, because it looks like its starting to bruise. I can't really tell because its on my back and, well, MY NECK HURTS!
So I'm gonna take today, tomorrow, and Tuesday off and just suck down a ton of advil and rest.
I'm feeling kinda bitter since I'm not able to work out today, but I don't want to force myself through pain out of fear that it'll just hurt longer, so just bear with me for a few days and I'll be better...
Right after I posted yesterday, my shoulder really started to hurt. It hurts to move my head to the side, and getting up and laying down is pretty bad. Today isn't nearly as bad as it was yesterday, but it still hurts something fierce.
I think its a pretty decent muscle pull, because it looks like its starting to bruise. I can't really tell because its on my back and, well, MY NECK HURTS!
So I'm gonna take today, tomorrow, and Tuesday off and just suck down a ton of advil and rest.
I'm feeling kinda bitter since I'm not able to work out today, but I don't want to force myself through pain out of fear that it'll just hurt longer, so just bear with me for a few days and I'll be better...
Saturday, December 20, 2008
Another Week Gone By
So there goes another week...
I finally signed up for those two marathons, the ING Atlanta Marathon and the Country Music Marathon in Nashville TN.
I'm pumped for these runs. Not only will they be valuable training runs for back to back long runs, but it also knocks out two states on my "run a marathon in every state" goal.
I'm also very excited for the Keys 50! I can't wait for the chance to try to tackle the ultra since my comeback to running.
So I'm flying back to Pittsburgh on Tuesday for the holidays... To me, it just doesn't seem like Christmas. Is it just me? Maybe its the fact that it was 80 degrees and sunny here today (you can be jealous, its ok) but Christmas has kind of snuck up on me. I'm excited to go home though. I get to see my family for the first time since July, and I get to see Emily again!!!
But I dunno, I just can't believe its the end of the year already. I guess its time to start making goals for the new year. Undoubtedly most if not all will be running related, but any type of goal is better than none at all, right?
I did 2 mile runs on Tuesday, Wednesday, and Thursday, and I did my weight lifting routine yesterday. My weightlifting scheme goes like this: Squats, Benchpress, Lat Pulldowns, Shoulder Presses, Upright Rows, Tricep Pushdowns, and Bicep Curls. I also do Hanging Leg Raises using the Perfect Pushup Ab Straps, which makes them a bit easier to do than just hanging from the bar with your hands. I try to do three sets of eight for each exercise, although if I can't do them all in three sets, I try to get in 24 reps total. I've been using a slightly different technique than normal and have been seeing some pretty decent results. Instead of slow, moderate weight lifts, I've been doing heavy lifts as fast as I can, with more rest in between sets. It's been working well so far... Today I did another 4 mile run, although a bit slow, but it was still good to get out.
I think I strained or pulled a muscle in my neck while lifting on Wednesday... its hard to move my head to the left... ouch!
I finally signed up for those two marathons, the ING Atlanta Marathon and the Country Music Marathon in Nashville TN.
I'm pumped for these runs. Not only will they be valuable training runs for back to back long runs, but it also knocks out two states on my "run a marathon in every state" goal.
I'm also very excited for the Keys 50! I can't wait for the chance to try to tackle the ultra since my comeback to running.
So I'm flying back to Pittsburgh on Tuesday for the holidays... To me, it just doesn't seem like Christmas. Is it just me? Maybe its the fact that it was 80 degrees and sunny here today (you can be jealous, its ok) but Christmas has kind of snuck up on me. I'm excited to go home though. I get to see my family for the first time since July, and I get to see Emily again!!!
But I dunno, I just can't believe its the end of the year already. I guess its time to start making goals for the new year. Undoubtedly most if not all will be running related, but any type of goal is better than none at all, right?
I did 2 mile runs on Tuesday, Wednesday, and Thursday, and I did my weight lifting routine yesterday. My weightlifting scheme goes like this: Squats, Benchpress, Lat Pulldowns, Shoulder Presses, Upright Rows, Tricep Pushdowns, and Bicep Curls. I also do Hanging Leg Raises using the Perfect Pushup Ab Straps, which makes them a bit easier to do than just hanging from the bar with your hands. I try to do three sets of eight for each exercise, although if I can't do them all in three sets, I try to get in 24 reps total. I've been using a slightly different technique than normal and have been seeing some pretty decent results. Instead of slow, moderate weight lifts, I've been doing heavy lifts as fast as I can, with more rest in between sets. It's been working well so far... Today I did another 4 mile run, although a bit slow, but it was still good to get out.
I think I strained or pulled a muscle in my neck while lifting on Wednesday... its hard to move my head to the left... ouch!
Sunday, December 14, 2008
Every Day
This has been the first week where I've ran every day in a long time. Granted, every day except for yesterday and today was only a 2 mile run, but still, it was a pretty good week.
I had a string of headaches this week, one so bad on Tuesday I had to leave work around noon. I really hate doing that, but I couldn't keep my eyes open any longer. It sucked, but I felt fine after another few hour nap that I could do my run for the day. It was kinda still there on Wednesday, but came back pretty bad on Thursday. Thursday at work was spent escorting building contractors around the office. It took them all friggin' day to do their three upgrades (there were 4 workers!).
Saturday I woke up early and helped my friend Joe move to his new house. It wasn't a horrible experience, just a lot of heavy stuff down six flights of stairs, then run back up for the next load. I considered it my lifting workout for the day. Then I went home and started/finished my Christmas shopping. I'm pretty good at that I guess.
Today I woke up early, did a 3 mile run, went to brunch with people with my flight, came home and watched football, and then did another 3 mile run. I'm feeling pretty good right now, even if it was only six miles, I'm expecting to be a little sore tomorrow. We'll see.
This week should be a pretty light one work-wise, so there are plenty of opportunities to kick my ass a little more. The only easy day was yesterday!
I had a string of headaches this week, one so bad on Tuesday I had to leave work around noon. I really hate doing that, but I couldn't keep my eyes open any longer. It sucked, but I felt fine after another few hour nap that I could do my run for the day. It was kinda still there on Wednesday, but came back pretty bad on Thursday. Thursday at work was spent escorting building contractors around the office. It took them all friggin' day to do their three upgrades (there were 4 workers!).
Saturday I woke up early and helped my friend Joe move to his new house. It wasn't a horrible experience, just a lot of heavy stuff down six flights of stairs, then run back up for the next load. I considered it my lifting workout for the day. Then I went home and started/finished my Christmas shopping. I'm pretty good at that I guess.
Today I woke up early, did a 3 mile run, went to brunch with people with my flight, came home and watched football, and then did another 3 mile run. I'm feeling pretty good right now, even if it was only six miles, I'm expecting to be a little sore tomorrow. We'll see.
This week should be a pretty light one work-wise, so there are plenty of opportunities to kick my ass a little more. The only easy day was yesterday!
Sunday, December 7, 2008
190 Days!
Late last night I registered for the Keys 50. Kinda pumped about it now that its an official thing on the list. I'm thinking about also pretty sure about the ING and Country Music Marathons. I'm kinda thinking about the Andrew Jackson Marathon in Jackson Tennessee the weekend before the Country Music Marathon, but I'm not sure if I want to drive to Tennessee two weekends in a row.
Today I woke up early and knocked out a two mile run. When I got back, Joe, my roommate, suggested a long bike ride. Sure, 30 or so miles after a run, I've done it before, shouldn't be too bad, right? Ha...
Joe on the bike
Part of the ride goes right along the Bayou. Pretty nice view
At 17 miles, my front tire started to feel flat, so we turned around. Also, going out is a very gradual constant down hill ride, so it was easy to get up to about 20 miles per hour, no problem. Coming back sucked. Pretty bad wind all the way back, on a partially deflated tire... up hill...
This is me, exhausted, with a few miles to go...
So right now, I'm smoked, but that's good, right? Tomorrow is a rest day, so only lifting after work. Shouldn't be too bad of a day. We'll see...
190 days to the big race!
Today I woke up early and knocked out a two mile run. When I got back, Joe, my roommate, suggested a long bike ride. Sure, 30 or so miles after a run, I've done it before, shouldn't be too bad, right? Ha...
Joe on the bike
Part of the ride goes right along the Bayou. Pretty nice view
At 17 miles, my front tire started to feel flat, so we turned around. Also, going out is a very gradual constant down hill ride, so it was easy to get up to about 20 miles per hour, no problem. Coming back sucked. Pretty bad wind all the way back, on a partially deflated tire... up hill...
This is me, exhausted, with a few miles to go...
So right now, I'm smoked, but that's good, right? Tomorrow is a rest day, so only lifting after work. Shouldn't be too bad of a day. We'll see...
190 days to the big race!
Saturday, December 6, 2008
I Hate Treadmills
Yes, I'm still alive...
Emily came down for a few days for Thanksgiving, which was busy, and then immediately after that weekend, I had to go to Dallas TX on a work related trip. I left early Monday Morning, went through Memphis, Chicago, Houston, and then to Dallas. It wasn't too cold there, so I could have run outside had I not been working 12 hour days. Since it was around 9 pm or so when I would get back to change into workout clothes, here's where my running took place:
I can't stand running on treadmills. It's so fake... I'll use one when I have to, but I prefer to actually go somewhere. Treadmills are just noisy and use way too many numbers to make a run enjoyable. Instead of walking out my door, starting at the driveway, running to another pre-determined point, and finishing at my driveway, enjoying the wind against my face and the sunlight or moonlight showing the way, its push start, run a few miles, then push stop, enjoying the sweaty air and the neon lights buzzing overhead. Sign me up for that one...
Anyways, I did a few 2 mile runs while I was there. I brought my perfect pushup things along. (I can't do regular pushups too often, I had wrist surgery and it hurts when I keep my wrist bent too long) Those kept the heart rate up when I wasn't running, so I had a good workout or two while away. Today I had another two mile run and I'll have one tomorrow. I'll stick to two mile runs until next Saturday. The weekends will gradually increase in mileage until I get to the start point of my training plan.
Speaking of the training plan, I noticed today that I have a few marathon distance runs in May and April. I'm thinking about doing the ING Marathon in Atlanta and the Country Music Marathon in Nashville as training runs. This will help me in reaching my goal of a marathon in every state and getting me to the finish for the Keys 50 miler. I'll give it some thought this week before I decide...
Emily came down for a few days for Thanksgiving, which was busy, and then immediately after that weekend, I had to go to Dallas TX on a work related trip. I left early Monday Morning, went through Memphis, Chicago, Houston, and then to Dallas. It wasn't too cold there, so I could have run outside had I not been working 12 hour days. Since it was around 9 pm or so when I would get back to change into workout clothes, here's where my running took place:
I can't stand running on treadmills. It's so fake... I'll use one when I have to, but I prefer to actually go somewhere. Treadmills are just noisy and use way too many numbers to make a run enjoyable. Instead of walking out my door, starting at the driveway, running to another pre-determined point, and finishing at my driveway, enjoying the wind against my face and the sunlight or moonlight showing the way, its push start, run a few miles, then push stop, enjoying the sweaty air and the neon lights buzzing overhead. Sign me up for that one...
Anyways, I did a few 2 mile runs while I was there. I brought my perfect pushup things along. (I can't do regular pushups too often, I had wrist surgery and it hurts when I keep my wrist bent too long) Those kept the heart rate up when I wasn't running, so I had a good workout or two while away. Today I had another two mile run and I'll have one tomorrow. I'll stick to two mile runs until next Saturday. The weekends will gradually increase in mileage until I get to the start point of my training plan.
Speaking of the training plan, I noticed today that I have a few marathon distance runs in May and April. I'm thinking about doing the ING Marathon in Atlanta and the Country Music Marathon in Nashville as training runs. This will help me in reaching my goal of a marathon in every state and getting me to the finish for the Keys 50 miler. I'll give it some thought this week before I decide...
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