Saturday Long Run

I woke up early this morning for my long run, as we needed to be somewhere by 9:00 am, so I set out at about 6:00 for the run. I had designed a good 8 mile course and enjoyed the run. There were some good hills and it was an overall good run.

During the run, I tested a new GU Gel for energy and really liked it, the only fear I have is the lag effect that a GU can bring. A GU Gel has a fast acting carb to help your energy recover quickly, the issue is it does not provide a long lasting effect. I am going to try fiber intense bars. I have heard they will take longer to stay in your system, allowing you to feed off of the energy they provide longer. We will see which one I like more.

Til next time...

Recover Run

This morning I set out on a recovery run. This week I have pushed my body by increase pace (that sounds backwards because increasing pace means running a faster mile), upped my overall weekly mileage, and had good bike and strength training sessions. While these are an overall good thing, the toll on the body is intense and can cause over-training injuries and fatigue.

So this morning I set out on an easy, 4 mile recovery run. A recovery run is at a slower pace and, the way I look at it, a casual run. I really enjoy these runs because of what it does for me mentally. Not only does my body rest, but during a recovery run I can think better. When you are training intensely, the mental game is as hard, if not hard than the physical game. During a recovery run, your body and mind rest, giving you a chance to think.

If you don't all ready incorporate recovery runs, I strongly advise it to be put into your training regime. When you do, you will notice a great feeling and overall betterment in your training.

On another note, I am doing well on the biggest loser challenge at work. I don't have the ability to lose as much as others at work as it isn't there, but I am counting on my overall determination and intensity to do this. I am not sure exactly how much I am down, but I am pacing at about1.5 to 2 lbs a week. That will put me down about 20-25 when the competition is over. Like I said, I don't have as much to lose, but I believe through a 12 week challenge a lot will taper off and forget. I am not going to do that, I want the prizes at the end, esp. the 1,000.00 gift card to morris murdock travel!

I'm running in the rain...

With another winter/spring storm hitting us this Saturday, I was thinking: "I enjoy running in the rain." Why you might ask? I have no idea! This Saturday I am set to do an 8 miler at about 6:00 am. I am very excited there could be some snow/rain hitting me as I go. I am not sure why this is the case, but I really do enjoy it. So if anyone wants to come out and join me, I am all for it.

On another note, at runnersworld.com there is a great forum feature where you can go and talk all about running and fitness related to running. If you are a beginner, in the middle, or elite, go check it out so you can learn more and improve your running!

Feeling Great!

I got up this morning ready to hit my 7 mile run. I was anxious and a little uneasy. With my knee, there is a worry as I get to the longer distances. Also this week, I put new ammo in my pocket as I read an article about Kara Goucher and her mental toughness.

The article speaks of how this world class runner had issues with mental strength. Not just issues, but big hurdles. As I read the article, I took notice of what I could do to make me stronger. One of those things is using a key word in the run to help you keep going. She used fighter or confidence (something like that). I started using words like strong, lean, haka, etc. These words did give me a boost in my runs.

Today I want to push my limits harder. I ended up shedding more time of my mile pace after not doing a long run last week (I was sick) and adding another mile to my longest distance. I am very pleased with where I am, and hope to continue to take time off.

Enjoying This...

First, I want to say, if you by chance stop by and read what I have posted, go ahead and make a comment. I like to know what people have to say or think. Also, any tips or ides are more than welcome.

I have upped the intensity of the workouts, as I had mentioned and my wife mentioned. Yesterady I did an intense 50 min bike workout, and I am still feeling it. I got up this morning to run, and my legs were heavy! I enjoyed it though. After a few days off from running due to illness, getting back into it is great. My lunch is going to be a strength training routine, with core work put in.

When you run, one piece I think a lot of runners miss, is strength training. You should incorporate 2-3 days of lifting each week. Now, we are not talking about body building or massive lifting, but core lifting and lifts that will help with running. As you do this, you will trim off fat and increase muscle, which will help metabolism. Not only that, but you aren't just focused on doing one good thing for your body, but a couple...how can you go wrong?

Setting Out Again

With the long President's Day weekend over, I am glad to say the illness has pretty much left. I am excited to start my training again, and at the same time I am going to be starting an intense program for 12 weeks. I have good eating habits already, but I want to trim down some excess weight. My work is doing a "Biggest Loser" with the winner getting $1,000 gift card. Now, I know others will have more weight than I do to lose, but I know my determination and dedication. My goal is another 25-30 pounds, and push myself well below 10% body fat.

Along with the marathon training I will be keeping this blog to monitor my progress on weight. Just like the marathon, anyone want to join?

Sick...no running!

I woke up yesterday, Friday, morning and wasn't feeling the best. I went through the day and decided since Friday is my rest day anyway, take the day off and just get better. Well, here it is Saturday morning and I am still not feeling well, so I decided to take a day off, well, weekend really.

For those that know me well, know that I hate this greatly!! I don't like taking time off of working out at all, but I am realizing it is better to lose a day or two to rest than lose a week to illness. Pushing yourself too hard when your body is giving you signals, follow them!

A New Hill Killer

I set on yesterday for my favorite type of run: hills. I wanted to take a new approach to this run, so I decided to vary my route. For those familiar with Bountiful, 4th north leads you up to the Bountiful Temple. I decided I would put part of that run into my hill workout. I started the run from the house, then went up to 13th east; that is where I met 4th north. I started the climb thinking this wasn't too bad (and thankfully it wasn't). I did not realize the length full, but am happy to report it was a strong run up. The only downside was something sharp got into the base of my shoe, so for a little I heard clicking. I quickly dispensed of whatever it was to continue on. I then ran past the Temple (gorgeous lit up in the morning by the way) and down the other side. The decent is not so fun, and my thighs/quads would still tell you it is tough. I then ran back down 13th east to where I started. Overall a great run, and hopefully the hills will continue to improve my mile time.

Monday...was it good?

I got up this morning after a pretty nice night of sleep, but wasn't the most ready for my run. Why you might ask? Well, Saturday and Sunday nights I take as my free night with eating. I avoid junk food during the week, saving that stuff for the weekend nights. The short fall to this is my Monday morning run is not the best, unfortunately. Don't get me wrong, I still put in a good effort, but I never seem to feel good about the run after. That is all right by me because you need to enjoy some food and the most important run is Saturday morning. Thankfully Friday night is a refueling night, and not a party it up night!

Another good Saturday

I went out for a good run this morning, in the dreary weather. I was unhappy I couldn't take my Ipod, but that is ok. I added another mile to be up to 6 miles. I was able to maintain a good pace and finish well. I actually enjoy running in a little rain and cloudy. It helps to keep the body cool and fresh.

I added another mile to my Davis Blvd run. Unfortunately, I am almost out of room on that road. I need to find another path to go with this. So any good suggestions would be great!

Been a few days

My last post was a few days ago, so I felt obliged to write a new one today.

This week has been a great training week. So much so, that only mid-way through the week my legs were tired from hard workouts Tuesday and Wednesday. Tuesday is a cross-training day for me, so I hit the bike and decided to go hard. I did 8 splits for the first portion, then straight biking for the last portion; it was great. Wednesday was a hill morning; I love my hills! I did a similar run to the old hill workout, but I took a different route. I still wanted to go up to the Bountiful Temple, but wanted a longer route uphill. I found it! This route took a long way around to make it up to the temple, and it was great!! Then today I took my favorite walk and enjoyed it a lot, except for the very slick roads.
Well, I have a couple of people doing the Layton Marathon with me in Oct, so anyone else wants to join, just let me know.