Long rambling post / feelin' great

Tuesday, December 21:
One hour of yoga outdoors in the warm sun.

    I think this is how yoga was meant to be practiced.


Wednesday, December 22:
Running speed intervals (warmup,  4 reps x 3 min high effort with 3 min easy, cooldown - total 4.5 miles),  using the fancy new GPS/HR watch as well as new lighter running shoes ("minimalist").

    This was a great run, with an interesting realization -- that I can run much faster than I thought at just above my lactate threshold.  This run set me off on a quest to understand and learn more about heart rate-based training - seeking advice from friends (see The Blog of Sean), and checking out a whole bunch of books out from the library.  Some, such as Tim Noakes Lore of Running, try to debunk the notion of a lactate "threshold," while others (such as Friel's Triathlete's Training Bible) give methods of calculating it.  Regardless, the useful concept seems to be identifying the highest effort or heart rate that is sustainable for 20-60 minutes (depending on level of training).  It is an ephemeral concept and a slippery number to pin down, as its noninvasive measurement depends on subjectively recognizing the point JUST BEFORE WHICH you are huffing and puffing and working so hard you will have to slow down in a few minutes.  It's nice in a way to tune in to your body and situational awareness so you recognize the state of being and clues to reaching "threshold" before you actually get there.  Alternately, you pin it to heart rate (though varies by exercise modality) and pay attention to the number.  Or both.

   So, I am off to incorporate some heart rate concepts into my training.  Just as interestingly, while at the library I discovered some very cool books on training, endurance racing, and barefoot running.  Expect quasi-reviews once they are read.


Thursday, December 23:
Rest day


Friday, December 24:
Run 12 miles, 1:51 (~9:15 pace)

   This was meant to be an 18 mile run - the first 12 with friends and the last 6 alone, but I stopped after the first segment because my knee hurt.  I realize that since I started this blog a year ago there have been only two or three months where injury didn't play prominently into my training (or posting):  January, and August-September.  My injuries from last winter (neck, left wrist, and left knee) have more or less healed up, although I still favor the ulnar side of the wrist during lifting.  A few months ago I twisted my right knee somehow, so that in combination with being somewhat tight to begin with, it has been bothering me on uphills and downhills.  (Fortunately this is an atypical year for me.  I attribute the injuries to two things: not enough cycling anymore, and incorporating new workout modalities in 2009-2010).  In any case, I ended this one early to avoid the all-too-familiar injury-reinjury cycle as well as the on-again off-again training that led to poor marathon performance in May.  My plan was to re-evaluate my commitment to the marathon and potentially scale back if the knee didn't recover soon.  On the plus side, this run was easy for me and I didn't feel tired at the end.  I missed out on the chance to push the last 6 miles at my own pace, but have completed enough long runs to not worry too much about it.

   On the nutrition front, we enjoyed a traditional Italian seafood dinner with shrimp, squid soup, red snapper, and anchovy pasta.  Aside from the pasta, this was the closest thing to a "Paleo" meal that I've had.  I have to admit it was a nice meal that didn't leave me unpleasantly stuffed afterwards.

Saturday, December  25:
One hour of yoga

   This was a new workout that emphasized slow, static movements with a focus on forward bends.  Not what I was expecting, but nice.

   Christmas has always been a very family-oriented time for me (not that this is unique!).  We enjoyed the true blessings of our family - in our own house in the morning, and my parents' house in the evening.  It was amazing to bring our own children to a dinner with people with whom we have been having dinner since I was only two years older than my oldest child.  It also brought an especially interesting perspective to the passage of time, and aging, to see an old childhood friend that I hadn't seen in fifteen years!  For me, that is a long time.  The reality is that I am a lucky man, with an incredible wife, three healthy and happy children, a brother as well as many siblings by marriage, and three sets of parents that I love.   The only downside to Christmas is in the overconsumption, in the form of a literal mountain of presents.  To reveal my own inconsistency, I enjoy giving and receiving presents, but as a family we seem unable to moderate!


Sunday, December 26:
Resistance training (pullups, pushups, biceps):
  Repeat x 6 sets:
    8 x 1 pullup and 2 pushups with bars
    bicep DB (1 & 4: standing curl; 2 & 5: concentration curl; 3 & 6: static curl)
  Bonus: 5 pullups, 10 pushups, bicep DB strip set

   This was a really fun workout, with good results in terms of soreness!  I have no idea if it is more effective to extend the number of pullups by doing many small sets vs. several moderate sets, but I certainly reached near-fatigue and got a good workout.


Monday, December 27:
Run to stadium (2.5 miles)
Stadiums (x10) with 5x10 pushups between

   This has become a nice weekly routine with a good friend of mine.  The run was really nice too, as I found myself cruising along at about an 8 minute per mile pace -- a pace that was previously my top-shape cruising speed (we're talking 8 years ago) but has eluded me for quite some time.  The way I felt during this quick warm up run made me think (hope?) that this pace is somehow intrinsic, and I just haven't been able to access it.  Perhaps with more speed training, mileage, and some luck with regards to injury I will attain or surpass this as a sustainable pace once more.  First things first, though, as I have a ways to go to get there.  Currently I think my own personal sustainable pace is closer to 8:55, but I haven't done a long run alone in quite a while to put this to the test.  Hmm.

   My knee barely hurt during the run or the stadiums, so my thoughts drifted back to the marathon after this run and workout.


Tuesday, December 28:
One hour of yoga (vigorous).

   Adding yoga to my training and life has been tremendous.  I started this in the fall of 2009 through p90x, and kept up with the yoga -- for a while nearly daily, now when I can manage and far less often than I would like.    This is the closest  to meditation and expansion of awareness I have come in years.   My core is stronger than ever, and my flexibility and balance are improving.  Yoga, as well as increased resistance training/lifting, are going to be lifelong changes.

Today (Wednesday, December 28th):

8 mile run - relaxed and hilly (for Gainesville)

   Ideal weather and conditions.  This was a test run in many ways.  If my knee hurt, I was planning on giving up on the marathon.  If not, I would commit and do it.  Well, it felt ok (not perfect), and I felt great after this run, so I am going to sign up for the race immediately after this overly lengthy blog post.  To my brother-in-law who is training away (we'll call him "Yosef"), I will see you there, my friend.  To my friend with whom I am scheming about future ultramarathons, let us make the the plans and enter the arena.

COMING SOON:

Future fitness goals and New Year's resolutions.

Stay tuned for the first anniversary post of  B.D.J. Runs.