This was a pretty mellow training week. Partly this is a continued and ill-advised effort at athletic schizophrenia (training and rehabbing at the same time), but partly the training is just mellowing out as the race approaches. Race date Feb 19th.
Today (Sunday): Four mile run, easy pace
Saturday: rest day, although I played a little Wii Fit
Friday: Four mile tempo run (1 warmup, 3 at tempo) - this was a good run
Thursday: rest
Wednesday: yoga
Tuesday: rest
Monday: Four mile run, recovery pace
We had a great visit this weekend with some friends in Tampa (a friend from high school and her husband whom she met in college, so I've known them for about 20 years!) who now have three children and are quite happy and nicely settled in. We enjoyed their company as well as a pirate-themed festival called Gasparilla. There is nothing like visiting old friends, sharing food and wine, and watching our kids play together to really make one appreciate life in its simplicity, good fortune, and happiness. This is far more important than any race or run.
Sunday, January 30, 2011
Sunday, January 23, 2011
Back in the game
Today: Core, pullups, and back - calisthenic workout
Fun recovery workout in sunny 60 degree weather with a breeze!
Yesterday: 22 mile run (3:37)
This was a great run for me. The time and pace were much slower than I was targeting when I created my training plan months ago - rather than shooting for a PR in the upcoming marathon I will have to struggle to bring it in under 4 hours -- but in light of my trick knee and the painful last long run I had, it was a blazing success. (And now, ladies and gentlemen, the reprisal of "Jeremy's injury blog"). As you may know, for the last three weeks I've been trying to let my knee heal from the mysterious acute-on-chronic intraarticular injury that has ranged from annoyance to show-stopper. This has probably been my most successful such "forced rest" period ever, both in execution and in result. I limited workouts to yoga, upper body lifting, and fairly light cycling, running only once early this week to test out how things were going. So in three weeks I've run exactly once. I also took a good anti-inflammatory course of ibuprofen, and have been icing at least once daily.
So, yesterday I ran with a group of about six people whose pace was a bit slower than mine but who made great company. The weather was in the mid 40s, and as the sun rose the temperature stayed cool, making for ideal long-run conditions. I ran a mile or so to the park where we started (good old Westside park!), then about 10 miles with the group, 3 miles with a smaller subset of the group, and then 8 miles on my own. Ever since Thanksgiving I've really enjoyed the format where I run part of a long run with a group, and then more on my own. With this group and the outstanding conditions, the first half of this run felt like an easy and carefree stroll through the park. There is nothing like good conversation on a run, especially when it involves a friendly but vigorous debate -- I admit that I took the bait and jumped in on this one. Although my knee hurt on the downhills, for most of the first fifteen miles I didn't feel it at all, and it didn't really hurt until the last two or three miles of the whole run.
The second, alone, part of the run was equally nice, complete with a nice loop, cool weather, and a fruitless search for water at an elementary school. I guess they have to keep a fence around the whole school these days, but it sure isn't good for us runners... During the last few miles I took a loop around the neighborhood I grew up in, and I thought about the story of each house and the family that inhabited it. I have to admit that, physically, I felt really good for the vast majority of this run. The last few miles required a little pushing and my knee did ache, but this is familiar territory. Beyond sheer good luck, I hope this has something to do with the base-building I did back in October and November.
The really remarkable part of the run was the mental calm, and the lack of struggle. Despite a multi-loop run which passed nearly by my house three times (a setup for early bail-out), I didn't once think of stopping, walking, shortening the run, or not doing the upcoming race. These thoughts are the norm for me in any run longer than 15 miles or so (and many runs shorter than that!), and part of the satisfaction and challenge of running is dealing with them and continuing. If I were to try and explain why this one was different, I suppose I could come up with a few concrete things: a virtual taper because I was resting my knee, careful attention to nutrition/hydration/salt, starting the run with friends, perfect weather. But, I won't try to over-explain, and will count this as one of my favorite long runs in recent memory. The pace was slow (and looking over my splits I really can't blame this on the group I ran with!), but it felt so good.
The happy day-after note is that my knee still feels good. Good is, of course, a relative term, but I think it is getting better regardless of what I do, and I am looking forward to a good marathon.
--
On a side note, I have to mention that I have been struggling quite a lot with not only my professional direction but the whole notion of who I am, how to live my life, and how to truly place my family first. I suppose we all entertain thoughts and doubts periodically, but this has been a time of particular up-and-down emotion. I have to wonder how this intersects with running and training, considering that it came to a head shortly after a very nice holiday break (that culminated in a challenging long run) followed by two weeks of fairly hard work with absolutely no running. There is always something of a let-down after a good race or even long training run, but the effect was amplified many times by life and emotional substrate. Food for thought.
Fun recovery workout in sunny 60 degree weather with a breeze!
Yesterday: 22 mile run (3:37)
This was a great run for me. The time and pace were much slower than I was targeting when I created my training plan months ago - rather than shooting for a PR in the upcoming marathon I will have to struggle to bring it in under 4 hours -- but in light of my trick knee and the painful last long run I had, it was a blazing success. (And now, ladies and gentlemen, the reprisal of "Jeremy's injury blog"). As you may know, for the last three weeks I've been trying to let my knee heal from the mysterious acute-on-chronic intraarticular injury that has ranged from annoyance to show-stopper. This has probably been my most successful such "forced rest" period ever, both in execution and in result. I limited workouts to yoga, upper body lifting, and fairly light cycling, running only once early this week to test out how things were going. So in three weeks I've run exactly once. I also took a good anti-inflammatory course of ibuprofen, and have been icing at least once daily.
So, yesterday I ran with a group of about six people whose pace was a bit slower than mine but who made great company. The weather was in the mid 40s, and as the sun rose the temperature stayed cool, making for ideal long-run conditions. I ran a mile or so to the park where we started (good old Westside park!), then about 10 miles with the group, 3 miles with a smaller subset of the group, and then 8 miles on my own. Ever since Thanksgiving I've really enjoyed the format where I run part of a long run with a group, and then more on my own. With this group and the outstanding conditions, the first half of this run felt like an easy and carefree stroll through the park. There is nothing like good conversation on a run, especially when it involves a friendly but vigorous debate -- I admit that I took the bait and jumped in on this one. Although my knee hurt on the downhills, for most of the first fifteen miles I didn't feel it at all, and it didn't really hurt until the last two or three miles of the whole run.
The really remarkable part of the run was the mental calm, and the lack of struggle. Despite a multi-loop run which passed nearly by my house three times (a setup for early bail-out), I didn't once think of stopping, walking, shortening the run, or not doing the upcoming race. These thoughts are the norm for me in any run longer than 15 miles or so (and many runs shorter than that!), and part of the satisfaction and challenge of running is dealing with them and continuing. If I were to try and explain why this one was different, I suppose I could come up with a few concrete things: a virtual taper because I was resting my knee, careful attention to nutrition/hydration/salt, starting the run with friends, perfect weather. But, I won't try to over-explain, and will count this as one of my favorite long runs in recent memory. The pace was slow (and looking over my splits I really can't blame this on the group I ran with!), but it felt so good.
The happy day-after note is that my knee still feels good. Good is, of course, a relative term, but I think it is getting better regardless of what I do, and I am looking forward to a good marathon.
--
On a side note, I have to mention that I have been struggling quite a lot with not only my professional direction but the whole notion of who I am, how to live my life, and how to truly place my family first. I suppose we all entertain thoughts and doubts periodically, but this has been a time of particular up-and-down emotion. I have to wonder how this intersects with running and training, considering that it came to a head shortly after a very nice holiday break (that culminated in a challenging long run) followed by two weeks of fairly hard work with absolutely no running. There is always something of a let-down after a good race or even long training run, but the effect was amplified many times by life and emotional substrate. Food for thought.
Tuesday, January 11, 2011
Ice, ice
Several more days into the recovery / inflammation-busting period -- no running, but plenty of other activities to keep happy and busy. I must say that there are few things as freeing and fun as a short run, but I am making do with cycling (in- and outdoor), yoga, and resistance training, and liberal application of ice packs. None of these activities are quite as suitable for big-picture thinking as a run...and I have been doing a lot of big picture thinking lately, about priorities and direction in life. Expect more on this later once I have time to process.
Today (Tues): Indoor bike 45 min @ 131 W (13.9 miles / 18.5 mph)
Mon: rest
Sun: Yoga ~1 hour, vigorous
Sat: rest
Fri: Cycle ~22 miles (no stats as my watch ran out of batteries midway) on a windy, gorgeous day
Today (Tues): Indoor bike 45 min @ 131 W (13.9 miles / 18.5 mph)
Mon: rest
Sun: Yoga ~1 hour, vigorous
Sat: rest
Fri: Cycle ~22 miles (no stats as my watch ran out of batteries midway) on a windy, gorgeous day
Thursday, January 6, 2011
Time to heal, my little friend
Taking two weeks off from running to let the knee heal, or at least let the inflammation subside. I'm trying to do this right: Advil, ice, and strict avoidance of running for a defined period. Alternative activities to keep me sane (see below).
Looking forward to a long weekend at home with visiting family.
TODAY (Thursday):
Calisthenics/Lifting (Pullup, Pushup, Core, Bicep, Tricep)
SET 1: 10 pullups (5 wide grip, 5 side grip), 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
SET 2: 10 pullups, 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
INTERLUDE 1: 10 military push-ups, 20 chair dips
SET 3: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell hammer curls
SET 4: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell curls with hammer down
INTERLUDE 2: 10 military push-ups, 20 chair dips
BONUS ROUND: 10 diamond push-ups, 10 pullups
Yesterday (Wednesday):
Yoga for one hour - vinyasa, inversions, balance
Tuesday: rest
Monday: indoor bike 30 min @ ~130 W
Looking forward to a long weekend at home with visiting family.
TODAY (Thursday):
Calisthenics/Lifting (Pullup, Pushup, Core, Bicep, Tricep)
SET 1: 10 pullups (5 wide grip, 5 side grip), 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
SET 2: 10 pullups, 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
INTERLUDE 1: 10 military push-ups, 20 chair dips
SET 3: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell hammer curls
SET 4: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell curls with hammer down
INTERLUDE 2: 10 military push-ups, 20 chair dips
BONUS ROUND: 10 diamond push-ups, 10 pullups
Yesterday (Wednesday):
Yoga for one hour - vinyasa, inversions, balance
Tuesday: rest
Monday: indoor bike 30 min @ ~130 W
Saturday, January 1, 2011
New Years Resolutions and Fitness Goals
This post marks a year of keeping this blog going -- a succesful resolution from last New Year, which was to do some (any!) writing on a regular basis. I have no literary pretensions but I am happy to have put some thoughts to virtual paper.
New Years Resolutions/Goals for 2011 - outward focus
1) Presence.
2) Develop the less cynical, humbler, and less judgmental self.
3) Meet Jess's needs and wants before my own.
4) Garden and eat the food!
Fitness and well-being goals for 2011 - inward focus
New Years Resolutions/Goals for 2011 - outward focus
1) Presence.
2) Develop the less cynical, humbler, and less judgmental self.
3) Meet Jess's needs and wants before my own.
4) Garden and eat the food!
Fitness and well-being goals for 2011 - inward focus
1) Maintain consistently healthful diet - devise a sustainable way to deal with temptations, convenience, etc.
- This includes reducing caffeine intake to a reasonable level.
2) Regular yoga to lead to meditation alone.
3) Real periodization of training. (i.e. approach it like real training!)
2) Regular yoga to lead to meditation alone.
3) Real periodization of training. (i.e. approach it like real training!)
3) Regular cycling and leg strength training to begin after February marathon, to prevent recurrence of knee injury
4) Regular speed/tempo training (running).
6) Repeat p90x with Jess!! (Start date: mid-March)
7) Plan +/- train for ultramarathons to progress to 100 mile run.
8) Less drama about getting up for pre-dawn workouts - just do it.
Finally, here are the elements of weekly training, each to be included based on the focus for the week:
Runs: speed interval, tempo, hill/power, trail, long run, recovery run
Leg strength/injury prevention: cycling, plyometrics, static leg exercises (lunges, squats, etc.)
Yoga
Upper body and core resistance training: core/back, pullups/back, pushups/chest, shoulder, tricep, bicep.
Meeting all of these goals/resolutions/plans will be difficult but worthwhile to try!
Meeting all of these goals/resolutions/plans will be difficult but worthwhile to try!
TODAY:
20 mile run (3:07:36, 9:22 avg)
What a way to ring in the New Year! This was a good old-fashioned long run, done by myself with a pre-dawn start. I had to dig deep here, folks, fighting off the usual cast of demons and voices that would have me stop, turn back early, walk, or simply give up running altogether. In fact, this was a beautiful but gritty run. The morning was cool but not cold, and I must have seen 10 or so deer on the roads and trails. I did an out and back course, from my house to a forest with some nice running trails. The "effort map" of the run was as up and down as any elevation map, with a low (difficult) point around miles 3-6, a high point from miles 9-11 as I was running on trails and passing the halfway point, and then a sustained low from miles 14-16. Mile 16 I stopped for water at a local park, and the four miles home were mentally easy but physically very challenging. I don't mind gritting my teeth and getting it done, but I don't usually have to grit this much! I dug deep at and made the last mile the fastest of the run.
The significance of this run (for me, at this time) is that I have some confidence about the upcoming marathon (~Feb 19th). Paradoxically this will allow me to take a few easy (?off) weeks to let my knee recover from whatever injury is not really getting better. One could argue that this run was not the wisest move, and I could not refute that argument. Nonetheless, I am proud of the run and feel good about it.
It will be a challenge to come in under 4 hours, but I think I can do it.
What a way to ring in the New Year! This was a good old-fashioned long run, done by myself with a pre-dawn start. I had to dig deep here, folks, fighting off the usual cast of demons and voices that would have me stop, turn back early, walk, or simply give up running altogether. In fact, this was a beautiful but gritty run. The morning was cool but not cold, and I must have seen 10 or so deer on the roads and trails. I did an out and back course, from my house to a forest with some nice running trails. The "effort map" of the run was as up and down as any elevation map, with a low (difficult) point around miles 3-6, a high point from miles 9-11 as I was running on trails and passing the halfway point, and then a sustained low from miles 14-16. Mile 16 I stopped for water at a local park, and the four miles home were mentally easy but physically very challenging. I don't mind gritting my teeth and getting it done, but I don't usually have to grit this much! I dug deep at and made the last mile the fastest of the run.
The significance of this run (for me, at this time) is that I have some confidence about the upcoming marathon (~Feb 19th). Paradoxically this will allow me to take a few easy (?off) weeks to let my knee recover from whatever injury is not really getting better. One could argue that this run was not the wisest move, and I could not refute that argument. Nonetheless, I am proud of the run and feel good about it.
It will be a challenge to come in under 4 hours, but I think I can do it.
Friday, December 31, 2010
Thoughts while sitting in the sun watching the kids play.
Perhaps this is all a way of saying I want to be more like my younger brother, who has always lived exactly the distance from society that he chose. He has had the courage to eat a very alternative diet for five years (raw/live food), live in a truly "off-the-grid" house for several years, and wait very patiently for a full time job that allows him to be outside all day. Hmmm.
As I mentioned yesterday, I'm toying with the idea of running another 50 miler, then perhaps taking it from there to run a 100 miler. Talking now about family implications during a year that is already going to be busy and challenging. Again, hmmm.
Good workout planned tomorrow but I will be superstitious and not jinx it until it's done.
New Year's resolutions / fitness goals for 2011 to follow.
TODAY (Friday, December 31, 2010)
Core, tricep, shoulder workout
10 minute run (warmup)
2 sets: 10 Turkish get-ups DB, Laying tricep extension DB, 40 weighted arm circles
2 sets: 15 straight leg raises (front, L, R), 5x10sec superman, Overhead press DB, 20 Chair dips
2 sets: 8 knee-to-elbows, Tricep kickback DB, 3-way straight arm raise DB
YESTERDAY (Thursday, December 30): REST DAY
Wednesday, December 29, 2010
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.
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.
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)
COMING SOON:
Future fitness goals and New Year's resolutions.
Stay tuned for the first anniversary post of B.D.J. Runs.
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