Archives For postaday2011

Here are the stats for the month that was December 2011:

Mileage:

  • Total: 99.99 [I now regret not running that extra block!  Sheesh Dennis!]
  • Shortest run: 3.07
  • Longest run: 10.15

Pace:

  • Overall Avg: 9:26 [-:08 from Nov!]
  • Slowest Avg: 10:43 [-:40 from Nov!]
  • Fastest Avg: 8:18 [-:26 from Nov!]

Total Running Time:

  • 15.9 hours or 956 minutes [+4.2 hrs or 251 mins from Nov!]

Training Program(s):

I had planned to start a new program called Bridge-to-10K on January 2, but decided to go ahead and form my own 10K training plan using the Runner’s World Smart Coach app.  The actual start was on 12/17.  The Bridge app seemed like a good one; but, given the fact that I had already been steadily running 5 miles straight, I couldn’t see myself going back to a program that started back with a run/walk/run regimen.  I have read lots of good reviews on the Bridge app, so I’m sure it’s great.  [I have been doing Galloway run/walk/run intervals on my long run Sundays, but those are longer than 10K…]

So, my current plan is about 20-25 miles a week: Tuesday, Thursday, Friday, and Sunday.  The weekday sessions range in distance from 3 to 6 miles, with the weekend sessions being the “long run” day at 7 to 11 miles.  The plan also integrates Tempo Runs, Speed Runs, and I am adding some hill sessions as well.

All this culminates with my planned, first “official” 10K run on February 18th.

After that date, I plan to start a half marathon training program (also from the Runner’s World Smart Coach app) leading up to my planned, first “official” half marathon in July: the San Francisco Marathon – First Half.

Races Completed:

  • 12/10: Jingle Bell 5K Run/Walk for Arthritis [report]
    • Time: 25:38 / 8:16 pace. [A personal best!]
    • Placed:
      • Overall: 139/711
      • Men: 95/238
      • Age Bracket: 15/53
  • 12/31: Brazen Racing – New Year’s Eve Runs: 5K [report]
    • Time: 28:48 / 9:17 pace.
    • Placed:
      • Overall: 49/339
      • Men: 34/136
      • Age Bracket: 6/18

Upcoming Races:

GIDDY-UP!


Training Journal – 12/28/11:

  • Current plan: 10K Training
  • Today’s session: 5 mile run
  • Comments: My “Jedi Master” mentioned the term “Negative Splits” recently.  I gave it a try this morning, doing 9:07, 9:29, 9:21, 9:11, and 9:13 splits.
Advertisements

We may avoid announcing them in public or even outright deny making them at all, but I think most of us set some sort of goals or resolutions for ourselves each New Year. Maybe ones about fitness, work, school, family, or just life in general.

It’s good to have goals or resolutions…honest!

I read this article today and thought I’d share as my final 2011 post – where one of my resolutions was to post to my blog each day: which I accomplished. (A post about that is in the works.)

Anyway, enjoy the article – and by my calc, you have time to read, digest, and make your resolutions!

I’ve started my list and will post them next year!

Read the article here: The 10 Commandments of New Year’s Resolutions | Active.com.


Training Journal – 12/30/11:

  • Current plan: 10K Training
  • Today’s session: I ran in the Brazen New Year’s Eve 5K this morning.
  • Comments: Good run – details tomorrow in a race report post.

Trash or Entertainment?

December 30, 2011 — Leave a comment

20111230-111948.jpg

One man’s trash, another’s cheap entertainment…and tap dance simulator.

After my fun, K said,

“You should have saved that for tomorrow night!”

…drats!


Training Journal – 12/30/11:

  • Current plan: 10K Training
  • Today’s session: Rest
  • Comments: Rest today – Brazen New Year’s Eve Run tomorrow!

I saw this online a while back and love it! It is one of my favorite low calorie*, evening snacks. Simple to fix and is quite yummy!

Here’s the ingredients and prep:

1 Bowl:

20111228-211000.jpg

1 tablespoon of your favorite peanut butter – I use creamy:

20111228-211013.jpg

Microwave the PB for about 20-25 seconds, then stir:

20111228-211026.jpg

1 cup of your favorite chocolate pudding cup. I’ve been using the one below, but sometimes use sugar free.

20111228-211041.jpg

Add the pudding cup to the melted PB:

20111228-211053.jpg

Mix thoroughly, then enjoy!

20111228-211105.jpg

…which I do:

20111228-211116.jpg

YUMMO!

*Calories: 215 as prepped above – 155 using sugar free pudding (PB is ~95 per T).


Training Journal – 12/29/11:

  • Current plan: 10K Training
  • Today’s session: 4 mile Tempo run
  • Comments: Nice run and good tempo. I avoided looking at my watch this morning and still achieved a consistent tempo: 8:54, 9:13, 9:03, & 9:11.

A Garage Reunion

December 28, 2011 — Leave a comment

I broke this bad boy out today for a project.

It had been a while since we’d worked together…it was a productive reunion.

20111228-182110.jpg

The finished project will be posted later this week…


Training Journal – 12/28/11:

  • Current plan: 10K Training
  • Today’s session: 5 mile run
  • Comments: Good run. I slept in a bit again. It’s weird seeing people on my runs…

I did my first hill training session today. As I continue in this running thing, I’m quickly discovering that I live in a great area for training: natural 3, 4, 5, 8, and 10 mile loops abound. Today, I simply stayed East on one leg instead of turning south and: “Hello, Mr. Hill!”

The hill session wasn’t on the schedule; but, with this being a week off work, I thought I’d give it a go. Today’s session was an “easy 5 miler”, so I kept the overall mileage to 5.25 and simply inserted about a 1.5 mile (up & down) hill.

This being my first hill session, I had already planned on walking portions of the uphill – I didn’t wan to overdo it and suffer tomorrow, the next day, or the next… I read an article about hill training last night in preparation for today – I guess cramming never ends for some of us – but it did give me some things to be mindful of during the session.

My pace on the uphill fluctuated (which was OK), but I was pretty happy with my overall numbers after the run. The gap between the overall and moving times is my stopping to shoot the picture above and having trouble getting my iPhone back in the armband! GRRRR! I even practiced downhill “gliding”, which I’d read about and didn’t truly understand until this morning…thus, my 5:25 pace!

I think I will incorporate hill sessions once a week into my runs. It’s certainly challenging, will break up the standard sessions, and I’m sure will prove beneficial in the long run.

Giddy-up!

Store Buyout [cool!]

December 27, 2011 — Leave a comment

Pretty cool!

“We learned that Hercules was about to lose his lease and go out of business. To brighten his day we walked into his store and bought everything.”


[YouTube]

Check out the rest of the story at: Store Buyout.


Training Journal – 12/27/11:

  • Current plan: 10K Training
  • Today’s session: 5 mile run
  • Comments: On vacation this week, so I slept in until 0600 (!) and started a little later. Also did my first hill training session. Slow and steady was my mantra…more about it later.