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Jacksonville, FL, United States
In Life as well as in running the secret is Pace.

Monday, January 28, 2013

Weekend Update

Aye Carrumba!

I'm kinda tired

( I like being tired)  J

Quite a busy weekend.

Friday after work we did a spin class with Mark then we all went out to dinner



Saturday morning we met up again at the UNF trailhead… where we did 3 loops then I ran to the gym.

Then 45 minutes on the stairmill…

Then 40 minutes on the treadmill

~19.5 miles yay!

Then we pulled the dash out of Judi's car…

I always take pictures of things I take apart…  makes 'em easier to put back together…

Homemade Pizza for supper:

Sunday morning up before dawn to assault my "hill" (AKA the Beach Blvd Bridge)

Nice Sunrise

After 7 or so loops it was time for church (12.5 miles)

Run #2 on Sunday was as much a mental challenge as it was a physical one:

Decided to leave my pack at home and just  "Forrest Gump" it…

In the end (12ish miles) I had a good run.

And…  found a lacrosse ball atop the bridge

I even managed to do 4 at lunch today…  so…  49 miles in just a smidge over 48 hours.

I need a nap

Thursday, January 10, 2013

A look back at 2012

I often make goals and plans…  but far less often do I go back and reflect on how things went.

From January 2012

I think that I will give myself a grade for each

2012 Focus and Goals

Thursday, January 5, 2012

Things I would like to focus on

1.      Suppleness (B – mostly because of what I learned – I worked at this for the first half of 2012 then slacked off later in the year…)
2.      Flexibility (C – I worked hard on this for the first few months of the year then let it slide a bit…  and have paid for it)
4.      Swim for exercise…  not to be a fast swimmer or competitive triathlete(I – Incomplete - I did not swim  at all…  :-\     )
5.      Bike – find a way to ride outside more…  might play into moving and where we move (B- we moved just a few miles away and in so doing, now not only can we get out to ride without driving somewhere…  we have found hill repeats 5 minutes from our front door *in Florida*)
6.      Yoga – make it part of the routine – at least once a week (D – in spite of the fact that I am certified to become a yoga instructor this activity has fallen to the wayside for me.)
7.      Try to average 5 posts a week…  it's the only life I have… why not chronicle it?(F – let's just mark that down as overly ambitious J)
8.      Be in shape and ready for Cross season…  that means some power and threshold work in the fall when I'm normally a runner and tapering for triathlons (B+)
9.      Ride that bike trainer…  like I have in years past…  it's good training…  it's good base..  and good therapy mental and physical.  (A – lots of trainer rides especially in my 100 rides in 100 days streak)
10.  Read more books (A+ - I'm back being a book nerd- having an iPad and an iPhone with numerous readers and audio books is *sweet* at one point this year I was in the midst of reading 3 books at a time)

1.  For both of us finish RATS (C – neither of us ran the whole race but we had a fabulous time out there)
2.      Sub 5 at the ACT ½ IM (F – we did not even train for it)
3.      Do the local cross series w/o getting lapped (A- not only did I stop getting lapped actually placed in the next to last race of the series)

Overall final grade A+++++

How could I possibly get any lower when I got married to the most fabulous, wonderful, sweet, loving, athletic, giving lady on the entire planet?

2012…  my favorite year!

Tuesday, January 8, 2013

Holiday Training

Busy busy lately with both stuff and goofing off


I have been training, however, and it's been going okay.

The week before Christmas was a recovery week and I was pretty good at not over doing it.

The week of Christmas I hit most of my planned workouts.  As well as a few cats with this:

Saturday was another round robin of uphill goodness proceeded by a spin class.

30 minutes of Stairmill
30 Treadmill @ 9%
30 minutes of Stairmill
30 Treadmill @ 10%

All of the uphill was done with my pack

Am I the only dork who takes a picture of the treadmill so that I can remember what I did?

Sunday  - called for 19 miles of running and I decided to try and run it straight.  I have been breaking up my long runs to avoid my tight hip issues.  Since my hips and groin felt better I decided to give it a go.  A pretty decent run all told.  I did begin to tighten up after a few miles…   and had some of that familiar pain in the last 3 or so which slowed me down a bit but a positive sign that I am improving.

Monday – Self Spin and 40 minutes on the stairmill

New Year's Day – I know that being the highly motivated person that I tend to be…  I should have sprung out of bed on Jan 1 ready to charge into the new year and meet all of my goals…  well…  not really.  9 mile run on the agenda but…  I decided to run on the treadmill (uphill)….   slept in until 8:30ish…  got to the gym at 10

40 minutes later… on the treadmill @ 6%...  I just hit stop…  not digging it… I really hate the treadmill and the thought of doing another hour was not appealing in the least.

I did get on the stairmill for 30 minutes….  Kept my HR around 130

I got back on the dreadmill at 6% for another 15 minutes..  then Judi came by to tell me that she was going to the pool to aquajog…  that's all I needed so I hopped off and joined her.  J

Last night we did some mobility work.

Specifically this:

we are going to try and do 5 of these a week.

Today: - I feel better..  overslept…  no AM trainer.  Will do it tonight with possibly this:

Run went well.  Feeling smooth


&1.      What measurements to take to assess my progress?
&2.      What type of milestones?
&3.      I really need to work on my nutrition strategy but I'm not sure where to start
&4.      Ditto on hydration…  it just seems so tedious…  J

Happy 2013!