Thursday, August 16, 2007 12:58:47 PM
I take care of a friends dogs for him when he goes on vacation. It is exactly 5km/3.1miles from door to door. I always try to throw in a least one run to his house when I am taking care of his dogs. I like to make the run into 2 5km runs. I reset my watch and see if I can do the 2nd 5km faster. It never works in fact last night there was only a 20 second difference. I do not look at my watch while I am running these 2 runs to see how good I am at figuring out my pace...not too bad.
I am looking forward to my 11 mile run tonight I'm looking for a good 9 minute mile pace and I may push it a bit in the middle. The weather looks great for the next 10 days lows in the 50's and 60's perfect for me!
Here is Joey with his "Timmies" He has to have the cup. I always get a bottle of peach juice and pour it in a small cup for him. He also has a Timbit in his other hand.
Sunday, August 12, 2007 9:29:27 AM
- Saturday Aug 11 5miles (recovery)
- Sunday Aug 12 15 miles (long run)
- Monday Aug 13 XT (bike)
- Tuesday Aug 14 8 miles 10X100m strides (General aerobic)
- Wednesday Aug 15 4 miles (recovery)
- Thursday Aug 16 11miles (medium long run)
- Friday Aug 17 Rest
- Saturday Aug 18 4miles (recovery)
- Sunday Aug 15 15 miles w/ 12 @ Marathon Pace
Sunday I will be running with a group of people I just started to run with last week. They are only going about 13 miles so I will have to venture off earlier and get the other 2 or so miles in before 6:30. I'll bring my camera and take pictures! 
You know I could just go in and edit my post from yesterday and change my mistakes, but I should at least know the day of my next Marathon...I only missed it by a day it is on the 21st not the 22nd.
Friday, August 10, 2007 12:38:08 AM
Outside the air is thick like pea soup. I try to muster up the time and the energy to go for run. Lately though I have been lacking motivation. Maybe I should do a "thon" like Ali's "
Julyathon"?
Imagine I was planning on running and running and running. I've been able to do some long runs and maybe just enough to keep up a "BASE". It's not too late for me. As well intentioned I was I have just let things slip. To tell you the truth if it was for my friend Joe I probably would not have even gotten out last week.
So here is my pledge (to myself). I solemnly swear I will get all of my runs in from now until October 22nd...
unless of course there is an injury. If so then I am fully able to heal before returning back to the swearing. I will blog all of my projected runs as soon as I write them down on my calendar. I will sit down tonight and write them down from today until October 22nd. Then post the week by week schedule. I'll call it my "maraTHON plan" crazy I know, maybe not even realistic cause I'll tell ya this heat is killin me.
This is mile 5.5 from my house!
The paved trail runs from just before the railway crossing West and you can make it to the Ambassador Bridge approx. 18miles from this point. My house is East! This day was HOT around 93F and Humid! See how hazy it is... pea soup!
Monday, July 23, 2007 8:28:42 PM
training, Detroit marathon, sport, Marathon
...
I had an OK week of running. I got all oft he runs I needed in. I have to admit I am not a summer time runner. I actually enjoy the cold and running in the winter. Well maybe not the really cold days but when the temps are 50F and lower my system seems to work best. At least in the colder months you can add clothing. In the summer you have to wake up way too early or run way too late. We all have seen what happends when you get caught
running naked!
I feel like I am starting all over again. The new shoes have helped alot. I made it through a 15 mile run yesterday with no blisters and my feet felt fine. Today I am taking a day of rest. I just have an hour of hockey tonight.
I now have a small digital camera to take with me on my runs. I have got to find a way to carry it though. So be expecting to see some action pictures in my posts from now on.
Friday, July 20, 2007 3:49:55 AM
Well a few things have happend since my last post.
- I bought 2 new pairs of shoes. 1pair Asic Gel-2120 and 1 pair of Asic gel-kayano 13.
- I've been running more.
- I've been running more cause I threw that other book away (run less/runfaster)
- I've changed my plan to the 70 mile/week Advanced marathon book.
I just felt like I wasn't getting enough mileage in. I know it is hard to tell what only giving it 2 weeks..but I really feel I don't have the time to mess around if Boston is going to be acheiveable for me. I already know I don't have the raw talent to get there on a wing and a prayer so I am going to have to work DAMMIT and work hard....put in the miles and sweat and bleed and maybe kill someone? Maybe I won't kill anyone but myself by running too much. I already feel better and I just started Monday.
I hope I made the right decision.
Sunday, July 8, 2007 1:42:28 AM
bike safety, safety, head trauma
Week #1 is all done. I managed to get all of my running and all of my crosstraining done. Except for the Swim..it just didn't happen.
I've noticed a few issues;
- 1. I need new shoes...the ones I am wearing are worn out an it feels like I am running on bricks.
- 2. I may not be in as good of shape as I thought.
- 3. This training shedule is going to quite the killer.
The track workouts (Key Work out #1 :intervals)to me I find quite fun. I like running quick and the distances are quite short. I remember when I ran track. Mostly I ran 200M, 100M and was on the relay team. To have that speed back would be awesome.
The tempo run... (key workout #2) the best run of the week this week was tough but I did manage to finish it. Not quite at the 7:14 pace but pretty close. I ran late at night and that day I ate alot of junk and drank alot of pop.
The long run...(key workout #3)well As you can see by the picture the sun was beating down. I didn't realize how hot it could be @ 8:30 inthe morning. I wish I could have gotten out alot earlier to avoid it. I had to stop and walk a few times and I actually stopped to fill my water bottle, sit in the shade and stretch have way through. I did stop the watch during this time probably 5-8mins. This is really my first true long run in the heat this year. I have been very fortunate to have had great weather until now. It is not that it wasn't nice out but that sun just saps the strength out of me.
X-training I think was more fun than the running. I did about 50 miles of biking. On Wednesday I did canoeing I considered it crosstraing ... took my 2 little guys out and we were gone for about 2 and a half hours. I was the only one who paddled I got a few blisters on my hand and worked up a sweat so I am counting it! Last night I rode the stationary bike at work for and hour...I set it at a low speed and spun @ between 90-100RPMs a few times I ran it up to 160 for a minute.Then I stretched and did some "planking".
Tomorrow I have to bike into work...I left my van there this morning and ran home so I have and automatic forced workout tomorrow...and no stationary bike. That gets so boring even when you are leafing through the new Runners World Mag.
Wednesday, July 4, 2007 8:42:27 PM
head trauma, bike safety, safety
I've always felt like a hypocrite telling my son that he can't go riding his bike without a helmet. He has never gone out without it on, it's like wearing underwear. But from time to time he'll ask me why I don't wear one...I always said cause I'm big and you are small, lame I know. But lately I have been telling him that I am going to buy a helmet and wear it.
Today I bought one.
When I grew up I fell off my bike many times...no serious head trauma. I had a friend however who died riding his bike when we were little. Folks said that he was hit so hard he flew up as high as the hydro wires...a bike helmet wouldn't have helped him I've always thought.
Now here I am responding to a 12 year old kid getting hit by a car and laying on the ground. First question I ask? Wear is your helmet?(he was ok)
Hypocrite
Not anymore...I will wear my helmet even if all my friends laugh at me!
Wednesday, July 4, 2007 1:12:05 AM
training, Detroit marathon, sport, Marathon
...
To begin with I guess I should say at the moment I am a single Father of 2 very busy boys ages
7 and
2. My wife has left me to go shopping with her friend for 3 days at Birch Run, Michigan. She also stole my built in babysitter (
my daughter Jaymie is 16). That plus my parents are gone up north presents an ability to run crisis. So I put Joey in his Baby Jogger and Jacob on his bike and we jogged on over to the local track which is seldom used and fenced in. I brought some sand toys for the boys to play in the long jump pits that are around the track.
It is only a mile to the track and since Jacob just about got hit by a car early on in the day I decided not to make our road journey any longer than it had to be. So we got to the track I got the boy settled in and I warmed up for about 15 more minutes doing strides, butt kicks, and high knee lifts.
Then came the
3 X 1600m intervals @ 6:40/mile. The first one I started out too fast I think I was super pumped to do them and was at
6:00 at about half way so I really had to slow my pace. The second one I started too slow but managed to finish right on target. The third was never completed because of wild
2 year old boy chasing me around the track. I had to stop at 800m and take the wild child home...it was getting close to bedtime.
So we cooled of with a nice mile home and that's officially the start to the
new training program .
I am so totally going to be an elite athlete at the end of this!
Sunday, July 1, 2007 2:12:48 PM
training, Marathon, sport, Detroit marathon
...
I rode my bike into work Saturday morning and back this morning. It works out perfect it is 15 miles or 25ish kms each way. My plan in a can is to ride at a cadence of 90-100 RPMs comfortably and move up a gear each week or so therefore bringing up my speed. Right now my average speed being 13mph/20kmp but keep in mind I am going for cadence not speed. I also throw in sprints every once and a while. I still haven't got road tires so I am riding on knobbies, so as I stop pedaling my bike slows considerably.
Saturday, June 30, 2007 1:42:21 AM
Detroit marathon, training, sport, Marathon
...
Training for the 30th running of the
Detroit International Marathon.
I'll be using;
I will be using the 3:30 marathon finish time as my goal. Tuesday will be my first run. The week goes as follows;
Monday: XT ( I think I will ride my Bike to the lake and swim)
Tuesday: 10-20 minute warm up /3X1600m @6:41 (1minute rest btween)/ 10 minute cool down
Wednesday: XT (biking 40-50minutes)
Thursday: 6mile run 2 easy/ 2 @7:14 per mile /2 easy
Friday: REST
Saturday: 13 miles@ 8:3o/mile
Sunday: Optional XT or rest (most likely bike)
The mileage seems short to me but the XT makes up for the missed miles. It is also shorter because it is only 16 weeks. Considering it will be my second marathon this year I figures I would take it easy on me and run less/ run faster LOL.
Seems that the "intensity" will be challenging.
This time I will hopefully be able to post more pics and details. I still have a picture of me when I started running again last December somewhere and would like to do the "how'd ya like me now poses!"
Thursday, June 21, 2007 7:44:25 PM
Wow that is even better than we had in Ottawa!
Looking forward to getting away this weekend with the Bro's. We tend to get into trouble when left unattended so don't go to Niagara on the Lake this weekend unless you want some trouble!
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My Opera
Here is Joey with his "Timmies" He has to have the cup. I always get a bottle of peach juice and pour it in a small cup for him. He also has a Timbit in his other hand.
