Thursday, January 22, 2009


I will be on vacation for a week in Colorado so I will not be posting for a bit.

Happy training!

Sunday, January 18, 2009

Keeping at it.

This past week has been crazy! We didn't have school this past Wednesday, Thursday, or Friday due to the very cold temps. My computer was reading -28 on Thursday and that is without the windchill! Crazy!

On Friday, Tammy and I hit up the gym together. It is wonderful having a wife that works out more than me! Today was a great work out. I still have a long ways to go to get to where I want to be, but I am slowly getting in better shape. I have even lost a couple of pounds of fat!

I always start off with a .1 mile walk on the treadmill and them run 10 minute pace and gain speed up to 8:30 pace until I get to half a mile and then I stretch just a bit. Then I start the treadmill on random again on setting 3 and start around 9 minute pace or so. I finished the next two miles slowly increasing my speed to 8 min pace. Pathetic for a lot of runners, but since I am a very average Joe I am ok with it. I then did three miles at 7:40 pace. After the 45 minutes I finished at about 5.5 miles. Then my typical .4-.5 cool down.

Today, Tammy and I went in again. This was to be just a nice comfortable run for an hour. I again did the .5 warm up and stretch then set the treadmill for 60 minutes and ran about 7.2 miles or so. I think it is around 8:15 pace. I felt really good today and the pace was comfortable.

Happy training!

Wednesday, January 14, 2009

A good run, but wimpy.

Today warmed up with 2.5 miles and then the plan was 3 X 1 mile at 6:30 pace with the setting of the treadmill on level ground. The first mile repeat was good, but I could feel the last .1-.2. I then walked for 5 minutes at a very easy pace to completely rest. Then came repeat number two just a bit tougher and was wanting it be done around the .75 mark. Complete rest again and then went for number three. I was starting to feel it a bit at .4-.5 and was starting to work. I quit at .85. What a loser. I could have made it to 1.00, but I just didn't. Mentally weak and that is all there is to it! I attribute it to not running at that pace for that long in nearly 4 years when I ran that pace for a 5k! I have a ways to go, but it is coming.

I finished with 30 minutes at an easy pace on the bike.

Happy training.

Monday, January 12, 2009

Today's run.

Well, today was a great run. I went to the gym with Tammy after getting out of school early. Was planning on a long run and ran 7 miles in 58 minutes or around 8:20 pace. On a treadmill I get bored pretty easily so I mix things up. As I have stated earlier I run with the treadmill set on Random so it is always climbing up hill. I had been running at the number 1 setting out of 20 (which is something crazy like a 15 percent grade!) the last week I have set it at three so it goes up to about a 3.5 percent grade I believe on the highest hills during the run. So, they are huge, but they can last 1-3 minutes before dropping down to 2.5 or 1 percent. I can definitely feel that I am getting stronger as the hills really aren't bad anymore unless I am at a fast pace.

Today I started at 8:56 pace and slowly got faster. Each .25 of a mile I would up the pace about 8 seconds a mile or so until I got to 2 miles and then I would up it about 8 seconds a mile each tenth. I worked my way up to about 7:20 pace and then worked my way back down until I got to 8:30 pace. Once I hit 6 miles then I went from 8:30 up to 6:45 increasing each .10 of a mile until I hit seven miles in 58 miles. I did my cool down to finish the last couple of minutes so that I had an hour. So with the warm up and cool down I was just under 8 miles.

The plan for the rest of this week is to run two 45 minute runs along with a hour and ten minute run. I will do that for the following week as well. Again I will have one session as a repeat session running .25 at 5:30-6:00 pace and then .25 with rest with a couple mile warm up and cool down. Then another run as a fartlek running from 7:15-30 for .5-1 miles with a little rest in between the repeats. I am going to Colorado the week of Jan 24-31 to go skiing so I doubt I will run much. If I can get in a 2 mile run a couple of times that would be awesome, but I will be skiing so my legs will be getting a workout and a good rest from running! Once I get back I will continue with the running, but I will have a 5k the following Saturday so that is exiting. It will be my first 5k in nearly 4 years so I am excited!

Now, for the biking! I have a goal in mind. I hope to start riding to work! Unfortunately, work is only about 4-5 blocks away! So, I plan on bringing some riding clothes and if I have the time I will ride a 8 to 12 mile loop of gravel to get home. One thing I have found with Trans Iowa and other major distance events is the people that commute really have a huge advantage! I would say even a bigger advantage than people that actually really train hard for those events. So, we will see how that goes!

Good news on the riding front! I registered for the Dirty Kanza 200 for May 30th! This gravel grinder in Kansas is a race I have had the privilege of riding twice. I have also finished twice. I love this race and was really bummed to miss it last year and can't wait to make it back this year!

Also, my great friend Jim McGuire has told me he is wanting to sign up for the Breck 68 that will be in July! I really want to do that race and who knows.... I just might have a new bike???? %^)

Happy training!

Saturday, January 10, 2009

A great week!

Update: I just got registered for the Dirty Kanza 200! This is one of the best gravel grinders ever! Consider it!

Sorry for the lack of posts to you few readers out there! This has been a very productive week really! I have been back to work this week and have been incredibly busy. That is good though.

As for my running things are coming together. My right knee is a bit sore, but not from running. You see, I have this horrible habit of having my legs in weird positions while I sit. This has led to many problems for me and my running over the years. Here are a couple of examples. Since you are probably reading this while seated look down at your heals. Now put your heals on the legs or the base of the chair. You will see that your achilles tendon shortens as your heal rises. This is very bad! After having all kinds of calf and achilles problems I walked into my favorite physical therapist's office in the world and he saw me sitting in the waiting room. He said, "So you are having achilles and calf pain?" I said, "Yes I am! It sucks!" He said, "Well, it is the way you are sitting." I didn't have a clue what he was talking about. He showed me what I was doing and then asked me to put my feet flat on the floor in front of me while sitting and then slide my heals back until the heal wants to lift up off the floor. So, while seated at my desk I would change how I put my feet on the floor and within a week I was back to 100 percent. Of course, this advice cost me a $100, but it was worth every cent!

Now I am dealing with my patellar tendon hurting. It isn't runners knee, it is how I have my lower legs positioned while working. You see, last Sunday I put in a 14 hour day barely taking a break while sitting at my desk. I kept putting my right foot angled off to the side putting stress on the inside of the patella tendon. Fortunately, my physical therapist (which I haven't had to go to now for four years!) has taught me to be aware of the little things that I do that lead to injuries. So, I have been very careful to notice how I am sitting this week and I am definitely getting better.

So, this week I have put in about 19 miles or so. Obviously not a lot, but all of it has been quality. This is what I have been doing.

Day 1. Run 7-7.5 miles within 60 minutes all with the treadmill set at random. What this does is randomly select the angle of the hill your climbing, which means I am running up hill the whole run. I run these as fartlek's so I am going from 9:30 pace at the beginning to warm up to 8 minute to 7:30 pace and back to 8:30 pace and so forth.

Day 2. I run around 6 miles with 2 miles as a warm up and then run a quarter of a mile repeat at 6 minute pace with a slow run cool down (10 min. pace)for another .25 miles. This week I did two .25 X 6 min. pace, then 2 X 5:45 and then 1 X 5:30 pace. Then another 2 mile cool down. Six minute pace is feeling reasonable for a mile now so that is exiting. Gone are the days of high school were I could run a 5 minute mile!

Day 3. Run around 6 miles with a 2 mile warm up at around 9:30 pace. Then I would run .50 miles at 7:00-7:20 pace with a .50 miles at 8:30 pace. This tempo run works great and I will continue to lengthen the 7:00-7:20 distance.

All of these are run on the random setting. By running up hill consistently it helps to make the pace on level ground that much easier!

I feel I am on my way to my goal of running a 5:45 mile for the Presidential Fitness Award that my high school students are trying to achieve. I have to prove to the PE teacher that even I can do this!

I will be biking more and more now that we are in January. Be on the look out for updates on this.

Happy training.

Saturday, January 3, 2009

Still running

Went to the gym today. I was hoping to get over to Cedar Falls to ride with GT, but with this weather it just didn't happen. At the gym I ran 5.5 miles. I did .5 miles at ten minute pace to warm up, 4.75 in 40 minutes then a half a mile cool down. Finished with 20 minutes on the bike. Nothing major, just trying to get a workout in.

It appears that the weather should be good during this next week. Hopefully I can get some riding in. Four months until Trans Iowa!

Happy training.