Time for a change

I seem to be ignoring this blog, I have no excuses however. I have been mainly posting to daily mile and facebook. Today I decided to write my thoughts here. I'm disappointed in my current lack of fitness and have decided I need a change. There are a few races left this year that I'd like to do well in performing. I've considered starting P90X again, but I don't have a way to play the discs currently. (The DVD drive on my laptop no longer works. I still want to drop 25 pounds - with hopefully knocking off 15 before the first of August. I have to change my diet and ramp up the training in order to accompish this. I hope by posting this here, I will have more accountability and motivation to complete the assigned task.

On a training note, last week was my busiest and best in a long time. I exercised twice a day, almost every day. Between the biking and running, I'm pretty sure I burned over 7000 calories (I haven't counted yet). I am trying to gear up for the Heartland Half - probably not the race to try and PR, due to the course, but I'm going to try anyway. The race is September 11, if you want to join me. Soon, I will craft a training program in an effort to keep me on task. For once, I think I shall incorporate some yoga or other cross training besides basketball and cycling. In doing this training, I want to knock 5 minutes off of my last 5K time of 29:04 [This would be a pr] My next race is probably Bagelfest - I haven't decided if I am doing the 10 or the 5 - and I don't know if Jill or Laura will run with me. There are many things to consider, including a 7:00 a.m. start time. I'm not sure they can get up and do that at 7 and 6 years old.

As a final note, and part of the goal for losing weight - I am participating in a relay run from Mattoon to Peoria to benefit St. Jude's Hospital. If you don't know, St. Jude's is a cancer hospital treating children. I would be honored if you would sponsor me and send me positive vibes for completing and raising a respectable sum for this cause.

The website is http://www.stjudepeoriaruns.org/duanedeter

Thank you.

Yasso's on 5/9

My first attempt at doing some Yasso's. I was short on time (and talent) so I modified what I intended to do. I also had an equipment problem in that the workout I created would not transfer to the watch. I wanted to do a warmup (about .3-.4) then an 800 at 8:00 mm pace, 4 minute recovery, repeat 3 times and then a cool down. I ended up with a warm up, then 800's with a pace of 7:51, 7:56, and 8:05. I was breathing pretty hard after that one and went with a 2 minute recovery followed by a shorter sprint. This one was a 400 at an 8:46 pace. Not too bad for my first attempt at this workout. I like it and will do it again. The total time and distance recorded included my warmups, recovery, and cool down.
3.36 miles in 31:38.

Illinois Half Marathon - 1 week later.

I have not posted anything here in a while, using dailymile to report on all my runs of late. I will say this about the Illinois Races. I still enjoy them. The 5K on Friday night was fun. I didn't race because I was running the half the next day. If I do this again next year, I think I should run hard or not at all. Upon reflection, it does not make much sense to pay $25 for what ends up as a training run. It would be different if this was a charity race, but it obviously is not. My time in the 5K was 27:35.

The half I did the following day went much better than last year. I did not have the medical problems this year and I felt pretty good afterwards for the most part. I am disappointed in myself for walking - which I started doing at 9.5 miles. Again, I do like this race and likely will continue to run it. I do need to increase my speed and to do that, that means speedwork. I'm just going to have to suck it up and run more and run faster.

In looking at the rest of the race season, I believe I will do the "Run for the Son" which will be on June 12 I believe in Charleston. That is a 5K and I think I will set a goal right now of sub 25:00. It may not sound like much, but after 9 months of running 9 MM pace - I think it will be a worthy challenge. My fastest 5K was 24:09 two years ago. I will then run at Bagelfest - and most likely the 10K there, with a goal of 55:00 or less. In August there are two events I have my eye on. The first the St. Jude Relay to Peoria. Not a race, but I do intend to cover over 15, if not 20 miles. The week after that is the Howl at the Moon Ultra. In September I am aiming to do the Heartland Half Marathon on 9/12 and maybe the Rat Race 5K in Arthur on Labor Day weekend. We'll just have to see how things shake out. Race fees add up and I do have obligations like everyone else. More than anything (with regards to racing/training) I want to get faster. To do that, I am going to start doing some Yasso's every week. Also, I have been talking about doing some of the P90X workouts for some much needed cross training. Perhaps I'll get off of here and do that now.

Run happy everyone, and Happy Mother's Day to my Mom and all other mothers reading this post.

ETA - I tried posting this last night - for some reason it would not work, so here it is, a day later.

First run after 40....

Ok - not really a big deal - but had to come up with some kind of title. This run really should have happened Wed. or Thurs. However, this run was not my best performance. Intended to do 8 miles today in preparation for the 8 mile race next week. It was real windy and the dogs decided to tag along - so -that altered my plans about my 8 mile loop. I am not real pleased with my splits - but I just didn't"feel it" when I started out. Eventually I did feel much better - but that may have had as much to do with a tail wind as anything else. Splits of 9:53, 10:02, 9:29, 8:59, 9:53, 10:04. Calorie burn today was 942. I'm behind on my weekly mileage by quite a bit. I may do a speed workout tomorrow since I skipped it this week.

3 miles easy...ran hard(ish)

I was to do "an easy 3" today. I don't know really what consititutes "easy" but I didn't push myself. I was not really into running this morning - but I missed my 5 miler yesterday. I am missing too many workouts. Mitchell broke his arm last night and it was on my mind during the run, as were a few other things. In any event, I knocked out the first mile in about 9:32, mile two was 9:05 and mile 3 was a blazing (for me) 8:25. I may bike later today to make up for the missed workout yesterday - or I may go for a run with Jill. Not sure. I know come Thursday it gets cold, and tomorrow I turn 40. The road past the house is beat to heck and back and its a wonder I don't turn my ankle in the dark. I will endeavor to persevere! Onward and upward!

Am I really that fast?

You betcha I am. I can't remember the last time I ran a sub 9:00 mile. Today's workout was mile repeats x 2 with a required pace of 8:25. Those who have been following this have read about me lamenting for several days - essentially dreading this run as I knew it was going to prove how awfully slow I am and out of shape. I pushed off doing the run this morning - because of that dread. I did not really eat well today - probably should have laid off that entire .25 pound of peanut butter/chocolate covered malted milk balls, but I digress.

I began my run with my usual argument - while stretching and even before that - am I really going to attempt this - am I going to alter the run etc. Well, by the time I started, I had talked myself out of the repeat and was trying to decide between 3 and 4, and if I would do hill repeats. I got going, felt pretty good, so I decided I would do a warmup mile at a 9:30 pace, then just run a hard mile 2 and then go home. That flipped around several times to doing an easy two, then sprint hard home on mile 3. I finally, after going about .75 miles decided by gum, I will just do this warmup, a hard two, an easy 3 and a hard 4. Am I ever glad I did.

Mile 1 ticked away at 9:28. So far so good. I know I don't maintain a constant pace. I'm just not that good. Now for my "repeat". Yeah, it has the overpass in it so I have my built in excuse for not making the target pace - check the Garmin - pace...8:10? Hot dog - I can do this. I keep the hammer down, round the corner at 1.85 miles and get a face full of wind. Not to worry - I had check my pace (often) and knew I was going to make pace - or better . Mile 2 was done and my time? Shoot, I can't tell my lap the way I have this set up - total time passed is now....17:17....quick math...a sub 8:00??? I ran a sub 8:00? Wow- it's been 6 months or more since I've done that! (I got home and checked - it was 7:44)

As you might suspect - I was pretty winded at this time - so my easy (recovery) mile was really going to be slow - and involved walking. And the overpass again. I didn't really walk that much, but I did jog slow and finished that mile in 10:56. I'd hoped for 10:30 or less, but I'll take it.

My watch beeps at the mile markers so I knew I had to speed up. I was running into a headwind at this time and couldn't wait for the turn. I checked my pace a couple times, an 8:12 pace at about .4 and 8:20 at .6. I was becoming concerned. I was slowing down and I really wanted this one under 9:00 - 8:30 if possible. I just wasn't sure what I was capable of doing. The last .3 or so is my sprint home and had a tailwind. I knew I had some left in the tank. It was time for my Prefontaine moment. Ok...I'm not that fast, not by a long shot - but I was able to kick it and finished that lap in 7:59. Two sub 8:00 miles in one workout. Holy moly. I remember how much the tempo run was the pits last week when I couldn't do two sub 9:00's. Heck I couldn't even do one.

To say I am plumb tickled with this run is an understatement. Tomorrow's run is an easy 4 miler which I'll HAVE to do in the a.m. due to an evening meeting. Today's calorie burn is 634 (in a total of 36:29). Compared to Tuesday's 4 mile run in 38:10 and calorie burn of 622)

Happy training everyone.

Think I'm going to alter my running plan.

So I keep looking at this "break 2:00" plan. Week after week, I have one speed workout, one long run and then two "easy" runs. The easy run and the long run keep having a goal pace of 10:30. How can I get to 9:09 for 13 miles if I keep running at 10:30? Seems like a plan for a 2:25 half marathon to me. So after talking to a running friend - I think I'm going to keep doing what I have been - which is running comfortable - but closer to a 9:30 pace. I'm going to throw in some 9:00 mm as often as I can. I'm going to keep doing the speed work and long run (the lsd will be at a slower pace) and we'll just see how it goes. Having said all of that, here is a breakdown on this morning's run:

I had to drag myself out of bed this a.m. - but since I did not do my prescribed 5 yesterday, I had to do something today. It's still pretty dark at 5:15 a.m. - good think I have a light. I have a bad habit of "being in my head" during my runs. I was all over the place - run 2 miles, no try for 3 - ok 4 - maybe walk some - and so on. I ended up turning around at 1.8 and then threw a "hill repeat" in to get me to 4. In other words, went up the overpass at 2.26, got to the top and back down to learn that was a qtr mile. That mile ended up being my quickest. Sure - 2 downhills - but it was two up hills as well. I am not looking forward to tomorrow's mile repeats. Can I even run an 8:25 mile right now? We'll see.
Today's splits: 9:21, 9:15, 9:04, 10:20 & 50 feet in 9 seconds.

622 calories gone before 6 a.m.

I had to drag myself out of bed this a.m. - but since I did not do my prescribed 5 yesterday, I had to do something today. It's still pretty dark at 5:15 a.m. - good think I have a light. I have a bad habit of "being in my head" during my runs. I was all over the place - run 2 miles, no try for 3 - ok 4 - maybe walk some - and so on. I ended up turning around at 1.8 and then threw a "hill repeat" in to get me to 4. In other words, went up the overpass at 2.26, got to the top and back down to learn that was a qtr mile. That mile ended up being my quickest. Sure - 2 downhills - but it was two up hills as well. I am not looking forward to tomorrow's mile repeats. Can I even run an 8:25 mile right now? We'll see.
Today's splits: 9:21, 9:15, 9:04, 10:20 & 50 feet in 9 seconds.

LSD turned fartlek

Wanted to do a 12 K today but ran short on time so I ended up doing a touch over 6. My plan called for an 8 mile run, but again, short on time. Instead of making this a LSD, it turned into an "easy" 3 and then a quick(er) mile and about 2 miles of fartleks. It was cold with some "invisible" snow. I couldn't see it, but I could sure feel it. I had hoped for a 1000 calorie burn, but I'll take the 930 for a Saturday run.

Splits: 9:47, 952, 9:07, 10:04, 11:43, 10:14 and 1:05 to close it out for a total of 6.09 miles.

4 mile easy "run"

My training program says I was to do this at a 10:30 pace. Well, this was 9:34. I think the only way I can run 10:30 is if I walk (which I did here). I'm not speedy - but - running at that pace is harder than running for me. When my lungs get in shape, and I get stronger - I think my regular pace - at least for a 5K will be 8:00 or better. At least that is my hope. I want to run a sub 24:00 5K before this year is over.
My splits: 9:39, 9:29, 9:43, 9:30 and 1:22 in the last .15 (an 8:57 pace).

Calorie burn was 650.

Tomorrow's schedule is 8 miles easy. I hope I an maintain that same 9:34 pace. Stay tuned.

Today's tempo run.

I apparently am not ready for tempo runs at the prescribed pace. At least I wasn't today. Wind was stronger and colder than what was predicted, but really, that is no excuse for the poor performance. I was to do 1 warm up mile and 1 cool down mile. The 3 inbetween were to have an 8:54 pace. My splits were: 9:20, 8:59, 11:23, 9:41, 11:30. Obviously, I walked during the last 3 miles. At least I got mile one close to on pace. Next week's tempo will be better. I hope. I am a little disappointed in the 754 calorie burn. Hopefully that will improve too.

Today's tempo run.

I apparently am not ready for tempo runs at the prescribed pace. At least I wasn't today. Wind was stronger and colder than what was predicted, but really, that is no excuse for the poor performance. I was to do 1 warm up mile and 1 cool down mile. The 3 inbetween were to have an 8:54 pace. My splits were: 9:20, 8:59, 11:23, 9:41, 11:30. Obviously, I walked during the last 3 miles. At least I got mile one close to on pace. Next week's tempo will be better. I hope. I am a little disappointed in the 754 calorie burn. Hopefully that will improve too.

Getting stronger every day

This was a pretty awesome run. I did get a stabbing kind of pain at the 1.24 mark and it was in my right hip where I've had some issues before. It went away and I kept going. I feel like I am getting stronger in these runs as I actually did the whole run without walking - and really, I wasn't going all that "slow" (I'm slow, don't get me wrong - but this was a decent pace) My brother called me at 1.86 miles in and I had someone to chat with while I ran. Of course, he wasn't nearly as out of breath as I was. We chatted for probably 15-20 minutes. This run is a nice lead to the official half training that starts on Monday. (or tomorrow with a rest day, if you want to count that)
Splits: 10:01, 9:22, 9:42, 9:33, 8:44 and 1:50 in the last qtr. overall pace was 9:26/mile. Calorie burn was most excellent at 825.
The second mile was all tailwind, and the 4th mile was almost all headwind.
After getting back from the run, Jill wanted to go for a bike ride. While not a real work out - we did go 1.86 miles in 20 minutes or so and added another 76 cal. burn to the day. I am real happy with this workout today. Hope to have a good one tomorrow too.

Camp New Hope Run/Walk Pledge page

Camp New Hope Run/Walk Pledge page

Visit the above link and help me raise money for some needy kids!

3.27 in 28:38

This was the best run I have had all year. (Not that there have been that many of them). My legs felt a little heavy at the start of mile 2 but I pushed through. I think this is the first time I've had negative splits for an entire run that was more than 2 miles - without intentionally sandbagging so I could do negatives. Lately my times have been pretty slow - so - having my slow mile be 9:00 was pretty cool. My splits were 9:00, 8:50, 8:32 and then 2:14 in a .27 distance (an 8:13 pace). [so much for a 'cool down']. I don't know if it was the warmer temps, the lack of a strong wind, or something I'm not thinking about - but I hope to do nothing but better as the days tick by. I am also surprised over how easy this run felt overall. The 513 calorie burn wasn't bad either. Nice weather predicted tomorrow, but will I do a run or a bike? Decisions, decisions.

A much Better Run than yesterday

Ok - so I didn't run yesterday. However, I do feel pretty good about this run. I am glad I got up and got going. I thought I really only had time for about a 20 minute run, so I stuck with a 2 mile or so idea. I know, many people run 3 miles in that time,and some run 4. Heck, Bernard Lagat just set the indoor 2 mile record in 8:07. or was it 8:02? Either way, its faster than I ran one mile today. However, I am happy with my splits at this point in my training (9:24, 8:54) - so yes, a negative split by almost 30 seconds. I like negatives, but I never do them in a race. Good calorie burn to start the day with 349 gone in 20:16. If I only could do that for an hour straight - that would be what, 1050 calories an hour? Next Saturday (26th) I'll do that with my 8 mile run. Anyone want to join me?

Bike Ride 7.45 miles 35:10 418 cal.

I was a little sluggish at first, but after the first .5 mile or so started feeling pretty good. I made good time in the 3rd and 4th mile, but after that the wind just got me and slowed me down too much. Parts of the road are still snow pack and slush. Makes it tought in spots, and certainly messy.

In about 2 weeks, I will be running this route as half training will officially be underway. I think it (this route) has the right combination of hills and turns to be good training for the Illini Half. I was going to go for a run after this, but I got started too late. Now to clean up and head south.

Hoof Gang Running Club

Had a nice slow run with my Hoof Gang friends. We did 4 miles down Western from Riddle to 19th street. I tried to pace with my friend Laura and we kept pretty close to a 10:15 mm pace. Threw in a sprint or too and raced a train. (don't tell my wife -- I won). 639 calorie burn. Splits of 10:15, 10:25, 10:16, 11:00. Can't wait until the next run - which should be tomorrow. :)

a chilly run

It was a chilly run - but a good one. I thought with it being in the 20's it would be pretty good - but the wind was a killer! (20 mph) My ears and face got pretty cold. The road is still ice and snow covered. It is melting which made it really really slick in parts. My first slip was 200 feet in to the run - it was not my last. I never did fall though. I did a slow warm up mile, tried for a faster 2nd and a fastes 3rd. My cool down mile really lowered my overall pace. I am happy with that 3rd mile - shows me I still had something in the tank - especially since mile 3 has an overpass in it. Total calorie burn of 636 calories is nice, but was hoping for more. Hoof Gang run tomorrow. Hope to do better then.

Speedwork on the treadmill.

I really dislike the treadmill. Maybe it's because the one I use is rather generic. I will freely admit, it actually seemed harder than running on the road, like I was pushing the belt and it was harder than pushing the ground. In any event, the 'mill I use does not calculate distance. I tried to use the cardio app on my droid, but, then again, that is just a guess without a pedometer. I did monitor my heart rate, taking the average for my workout and using a formula I come up with 351 cal. burned. Since I normally burn 150-155 cal per mile, it's a reasonable estimate to say I ran two miles. (cardio trainer said 1.5 miles). I did a 5 minute warm up jog, then speed work. 4 sets fo 30 second sprints with 30 second recovery, followed by 2 45 second sprints and 30 seconds recovery and finally a 1 minute sprint. I think cooled down, but for fun threw in two more 30 second sprints. After that, I did 5 chin ups, 20 mason twists, rest, 25 mason twists and then 5 more chinups, just for some cross training. Of course, I did some foam rolling before the treadmill workout. I plan to run outside tomorrow. The roads should be a little clearer.

Running in the snow is fun! Running on Ice, is not.

After the run to the right...

Before the run below...



2 mph wind? My asterisk! I knew it would be slick with the ice underneath and the snow on top but I didn't know how slick. I wiped out before reaching my driveway, walking through my ice-packed snow covered yard! My wife is/was pretty irked at me for going, but I was determined. I made a mental note last night driving home as to where the ice was gone so I thought I could go a little faster there. Apparently my memory is faulty as I'd say all but .25 mile of what I ran was ice covered. It all had 1.5 inches (at least) of freshly fallen snow on it. I did slip once while running but never hit the ground. I failed at the elusive negative split, but I was able to keep it under 10 mm. I "ran" the first mile, took a little walk break and headed back. I took another, much shorter, walk break after about 1/2 mile. After finishing mile two I just jogged it on in. I did feel a little winded at the start and I'm not happy about that. I definitely need to up my cardio. I will do something tomorrow a.m. before church. We'll see if the roads are any clearer if I'll run outside, treadmill or elliptical. I hope to get to town later and donate some blood, but we'll have to see. My splits for this run were:
9:32 (155 cal)
9:36 (157 cal)
5:26 (73 cal)
Now, to go move some snow around...

Feb 1 Training Report

I got up this morning knowing I was not going to work and decided to survey the land to see what it looked like as far as ice accumulation. We appear to have about 1/2 inch. I took some pictures, which I will post later. Being February 1, it was time to take some measurements. I'm a little behind on my goals, only losing 3.6 pounds in January. I did lose 1/4 inch off of my neck, 1/2 off of my belly and 3/4 off my waist. This means my BF% is still far too high. I would like to be in the teens and not 20's. That will take a long time. Maybe by November I'll be there. I'm going to have to turn it on to lose 13 pounds in the next 51 days or so.

In that line of thought, I finally did an elliptical workout about 4:20. I did 25 minutes with an avg. heart rate of 148. I was wanting it over 150, but just couldn't get there. It was very strange being on the machine as I haven't been in some time. It took a solid ten minutes to get my rhythm going. According to a formula I found on the internet, this amounts to a 390 calorie burn. I also did some foam rolling and rolled frozen water on the arch of my left foot. Tomorrow, I will more than likely shovel some snow, and I am planning on doing P90X Plyometrics. I like that workout. I have a treadmill, but the distance calculator doesn't work and it doesn't look like I'll be hitting the road any time soon.


Well, the pictures aren't loading. Tomorrow maybe.

Jan 31

Ok. So the big storm has hit. I didn't get up this morning and run like I should have and there was too much water and ice on the road when I got home to try to run. To make matters worse, I ate too much for supper - and if you've ever done that - well, at least me it sucks the desire to run right out of me. I did however do SOMETHING today - which is what I promised I would do. In a recent issue of Runner's World they had posted a page on "Power Poses" as in Yoga. 6 moves. Supposed to take about 10 minutes. Jill and I did them together. She wants to do more "yogurt". I told her we'd try the P90X Yoga in the a.m. It's 90 minutes and a butt kicker. But to anyone reading this - do you do Yoga? Do you do it every day? Is it bad to do it daily, or at least some moves? I would like better poise and balance.

Oh - the moves were Chair, twisting chair, twisting lunge and then Warrior III, Arrow Lunge, Extended Leg Balance.

Group runs rock!

Had a good time today. This was the first time I ran with anyone since....I think the Sullivan Stuff and Puff. My goal was to run the entire distance, but I was running at a faster clip than normal so I ended up walking during Mile 3. I did enjoy chatting with Michelle Simpson while I ran. We met up at Common Grounds afterwards and had a meeting for our new club. We've decided the name is Hoofgang. Not realy wild about that, but I was one of few detractors. We'll be doing another run next Saturday. I'll post the map route soon.

I have attached some before during and after pictures. I tried to make them post at the end - but I'm still learning how to do this blogging thing.

Where has the time gone?

I have just noticed it has been a month since I have posted anything here. I have been running, albeit, not very much. There has of course been some bad weather and I've been a bit jammed up at work. I will certainly get more miles in during the coming weeks as official half training begins on 2/21. Tomorrow is the inaugural group run for our new running club. I hope it isn't quite so cold and nasty as I would like for a nice crowd to be present. If you are reading this and want to join, we will meet in front of WMCI before 9:00 and then run a 5K (about). We are going to meet up at Common Grounds for a social afterwards. I'm looking forward to the run and to the development of the club. I have some grand plans. Let's hope it works out for the best.

Oh, we do need a name for our club....suggestions?