Training has restarted

I've decided I've been on the shelf long enough.  On Tuesday I went for a run - the first in nearly a month.  I was pretty happy to be able to go.  I didn't go as far as I'd like, but I did go faster than expected.  Well, at least for awhile anyway.  I am going to follow some advice I received from a professional and start running again, just not every day.  I've taken some pictures, but for the life of me I cannot figure out how to get them to post here.

 Me and the starting line!

My ankle on Dec 14th.

My ankle on Dec. 16th

On Thursday I did get out for another run.  On that one, while I did go for a longer distance, I certainly went slower.  My ankle did bother me a bit on Friday but seems better today.

As I work on this blog, I also thought I would try to make it a little fancier.  If you don't like my experiment with text color, please tell me.  I wanted something besides regular old black and white.

This morning I got up, and was hoping to go for a run.  I checked the weather and saw a 6 degree windchill. I'm tough and all, but that is too cold for  little old me.  I've put off the run until the afternoon, or at least that was my thought.  I haven't made it out the door yet and it's already 10 past one.  My son and I did get hair cuts this morning, then a quick stop at the grocery store brought us to home and we made a pizza from scratch.  I learned a few things in the process and it was quite good.  I guess I have carb loaded ahead of time.  To be completely frank, I went out to check the mail while making the pizza and my ankle had some pain, so, I'm a bit up in the air as to what to do.  I want and need to go for a long run, but I don't want to hurt myself.  

Tonight I am going to the "Men Who Cook" fundraiser.  My brother and I have teamed up to make "Hot Fudge Ice Cream Dessert".  The proceeds support the Children's Advocacy Center, a very worthy cause.  Last year I got second for my cheesecake.  I hope to do better this year.  Only time will tell.  It's about 5 hours until the start.

Not to much else to talk about today.  I have some pretty exciting things on the horizon, but right now it's just too soon.  What excitement is coming your way this weekend?

Injury Report, et al.

Greetings and salutations!

Ok, here's the deal.  I've been shelved for a bit.  Readers of this blog (and those that know me closely) know that I sprained my ankle on December 13th.  Well, I've always been a bit stubborn when it comes to that sort of thing and didn't go to the doctor and didn't give it the rest it needed.  I continued to play basketball, occasionally run, do the elliptical and XBox Kinect.  When the swelling had not gone down to my satisfaction after 6 weeks, I went to the doctor who has now told me no running until I am 2 weeks post no swelling.  Now I really don't have much, but I figure I best lay off for at least this week.  I had been having trouble going down stairs, and I don't need this problem to get worse.  The part that upsets me the most is that the Illinois half is less than 90 days away and I don't even have a real base built up at this time.  I'm actually sitting here right now with some fairly debilitating back pain.  If I sit too long, I have real trouble walking, so I've been trying to get up and be mobile every 5-10 minutes.  I think I am going to go track down some Ibuprofen.  My self-written training program called for P90X chest and back today and a four mile fartlek tomorrow.  I know the run isn't happening, and I'm not so sure about the P90X.  Kids broke the handles on my resistance bands.  >:(  I'll see what the evening brings.  I think I should lay off the XBox as it seems to make my ankle tight.  It's too cold (for me) to bike, so my options are dwindling.

In other news, I have lost 2.5 pounds during January.  This is far behind my goal, but at least it is something.  I also seem to have lost an inch off of my waist.  I gave blood on Saturday and they measured my resting HR at 52.  I was surprised at that number as I had drank 4 cups of coffee and did a low impact workout (elliptical) that morning.  I think in the interim, before I can hit the pavement again, I really need to work on portion control.  I struggle with that as let's face it, I like to eat.

I am still hoping to do the Lake Sara Dam Run - which is an 8 miler on April 6th.  I'd like to do a race on 3/23 as well, if for nothing else it is my birthday and it would be cool to have a race shirt with my birthday on it.  If you know of a good race on the 23rd, shoot me a note.  I don't want to do a trail race at this time - leastwise, not the "toughest 10K on the planet", which is how the Mountain Goat describes their race, I believe.

Well, it is time for me to fly - run happy and safe my friends.

Saturday January 12 - I meet all my goals

An usually warm Saturday afternoon combined with a poor performance by the Illini on the court was the precursor for today's run.  I spent the morning reviewing some of my logs from last year.  It did not take for me to come to the conclusion that while I am disappointed in my current level of training, I am pretty close to where I was last year at this time.  By that I mean I am running about as often and about as fast.  In looking at January of 2012, I think the circumstances are there for me to be in better shape for the half-marathon in April.      

The overall pace on this run was slower than the last two, however, that is due to the .72 cool down/recovery that accompanied this run.  The purpose of today's run was to extend the length of my run and not necessarily increase the speed.  I intended to maintain an overall pace of 10:30, and with a finishing pace of 10:35, I will call that close enough.  

The first mile was completed at an easy pace of 10:25.  The second mile included the overpass and that split was 10:20.  I admit it, I was holding back.  I wanted a rockin' 3rd mile and that's just what I got.  Mile 3, with the route I was running, included the overpass again.  I was at 9:58 when I began the ascent and 10:29 at the crest.  I was not pleased with that result so I pushed myself.  It may or may not be noteworthy to some that at the crest I was at .4 miles. I stepped it up and quickened my pace and lengthened my stride.  It felt good to run "hard". I was able to complete this split at 9:42.  This effort left me breathless and wondering for a moment if I may toss my lunch.  At that point, I began the recovery portion of the run with a walk/jog the rest of the way.  This turned a 10:10 ave. pace to the 10:35 mentioned above.  

The weather is going to turn cold and nasty this evening.  This will likely be the last run in shorts and t-shirt for awhile.

Until next time, stay healthy and may you reach all of your goals.

Time to do a little writing

After more than a year off from the blog scene, I have decided to reenter and post some thoughts that many will probably consider random. Primarily I will probably write about running as I reengage with the sport and try to improve. I have set some lofty goals for myself, some of which are admittedly unrealistic. I will however try to complete them. From time to time, I will write about my family, including my children. I may even post a photo or video from time to time. I'll even tell you about my favorite gadgets that I am using - whether for running or some other activity. Let me close today's entry with this year's goals regarding my fitness:

Goals for 2013 - be in better shape in December than I was in January ( I missed this in 2011 and 2012 - I gained 1 pound in 2011, but 15 in 2012)

Total Running Goal - 525 Total Biking Goal - 200 Total Mileage - 725

Athletic Goals for 2013 Sub 2:00 Half Marathon (April 28 Illinois Marathon) 2:19:44 (first ever) in 2010, 2:11:42 in 2011, 2:15:34 in 2012.

My first tri (A sprint) (last chance tri at the Y, I hope)
A duathlon - The Charleston Challenge I hope.
Lose 45 pounds.
Howl at the Moon ULTRA August - do 50K
Sub 25:00 5K -- may try for 24 depending on circumstances
Sub 56:00 10K

At this point, I have lost 2 pounds, so I am off to a good start on that. The running is coming along slowly due to some injuries (sprained ankle) and general laziness. My faithful training partners await me every day though. My go to shoe currently is the Newton Distance S and my forever watch is the Garmin Forerunner 305.

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?