Sunday, February 07, 2010
Monday, January 25, 2010
Your overall finish place was 34 and your age group finish place was 1. Your overall finish percentile was 26 while your age group percentile was 25. Your time of 23:34.6 gave you a 7:36 pace per mile.
I am proud to have won my division, but dissapointed with my time. I just really started running again in January and I am glad to have gotten back into running races. I hope to see many more 5ks before the summer here in South Florida returns.
Thursday, January 21, 2010
Wednesday, November 25, 2009
Monday, June 01, 2009
Start on wet sand. If you're new to beach running, start out on wet, firm sand -- it's much easier to run on than the soft, dry sand. You can slowly add 2 or 3-minute intervals on the softer sand, with longer recoveries on the wet sand. As you get used to the dry sand, you can start running on it for longer stretches. Find those inbetween spots where the surface and sand consistencies change and its like running on different beaches
Stick to flat ground. Avoid running along a beach that's sloped because it can lead to injuries in your knees and ankles. My knees have been killing me if I end up running on the slopes
Ease into barefoot running. Barefoot running is a greatway to build up strength in your feet. But because we're used to wearing shoes all the time, our feet are not nearly as strong as they could be. If you start running barefoot on the beach too fast or too frequently, you could injure yourself. Begin with short runs -- just 15 minutes or so -- to build up some strength in your feet. And, of course, watch out for broken glass and shells (if you see broken sea glass, send it right to me.
Anyways, that's what I'm up to. Time to go run ON THE BEACH!
Thursday, May 21, 2009
Saturday, March 21, 2009
Thursday, January 29, 2009
Tuesday, January 20, 2009
Thursday, January 15, 2009
Bench - 4 sets
15 x 135
10 x 145
6 x 155
7 x 145
My 6 months out of the gym and my almost 34 years of age is most apparent on the bench. It is so aggravating knowing that I used to warm up with 150 and max out at 22o. I bet I could put up my body weight once....and I woulden't risk too much on that. It's aggravating, yet motivating.
We moved on to military presses, supersetted with dual-axis pulldowns.
15 x 60 (behind head)
12 x 70 (behind head)
12 x 70 (to chest)
12 x (100)
10 x (115)
10 x (100)
Next did two sets of tricep extensions laying on back
12 x 20 lb dumbbells
12 x 20 lb dumblells supersetted with narrow grip presses
Finished up with two sets of shrugs. 55 lb dumbells, moving up to 60.
Could barely drive home after. Had a smoothie with fruit and muscle milk and did up some chicken and peas. Time for a Natty light!
Wednesday, January 14, 2009
Thursday, January 08, 2009
40 minute workout.
15 x 135
10 x 145
6 x 145
alternated with seated ros, 3 sets of 12 at 135
Then did shoulder's...front lifts 15 x 15's/20's supersets with biceps, 15x30 then work up and did them with 25's. Did another set with cables.
Then did a couple sets of lunges with 20's mixed with abs. Gym was crowded so I worked in triceps on the ropes.
Wednesday, January 07, 2009
Tuesday, January 06, 2009
Step-Ups 15,15,15 30,30,30
Cardio: 2 miles in 18 minutes
Exercise Reps Weight
Monday, November 24, 2008
After a week of running home to the mailbox, I finally got them. First of all, they aren't called Lunalite for nothing!? UNREAL how lightweight these things are. The Lunaracer weighs just 5.7 ounces thanks to nike's flywire technology and lunar foam (think NASA). It's also compatible with the Nike+ system. The cushioning and support is top notch so far. They can be used for everyday training. From a looks standpoint, I have never gotten more compliments on a running shoe. This is one of the most stylish running shoes I have ever seen. I love my neon yellows!
Keep in miind I am in no way affiliated with Nike, nor do I have any agenda. I just encourage any serious runner to check out the lunalite's, as they are awesome shoes and worth a shot.
Wednesday, November 05, 2008
2. Plan for Spring - Get ready for that first spring race and use the winter to work towards a PR. Step it up gradually as you get closer to the race.
3. Hit the Weights! - Strengthen your core, work on problem areas, improve flexibility, get those biceps jacked like you want. Focus on what you want, but don't be a stranger to the gym. Work in some treadmill runs for variation. (click here to view the chart comparing treadmill speed to road running mile times)
4. Breath Through Your Nose Bros! - When it gets cold, breathing through your nose is the way to go. Your mouth takes in air that makes your lungs colder and drier. This can lead to caughing, wheezing, and having more trouble breathing.
5. THINK Safety - Make Sure you are running somewhere well lit, wear reflective vests or running lights, warm gear (WEAR A HAT - Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves).
6. Hydrate - Yes, you need water when you run in the winter, and this is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water which causes dehydration. If you become dehydrated, your body has trouble regulating your temperature, your immune system is lowered, and you can even faint, among other things. By the way, because you will be dressed warm, you will likely be sweating when you run and need water just like a summer run. Water in Winter is good.
7. Loosen Up! (your shoes) - Don't wear tight shoes, because they increase the risk of frostbite and can contribute to the development of neuromas, or benign growths of nerves between the toes, which need to be treated by a doctor.
Hopefully this answers questions and addresses running issues like: What do i need to know for winter running, 2008 winter running tips, running in the winter, do i need to hydrate when running in the winter, cold weather running tips, is it safe to run in the winter, should i wear a hat when running, should i breathe through my nose when running in winter, winter treadmill run, treadmill vs. road chart or worksheet, can i get frostbite when I run in the winter and more. If you have any questions or tips for cold weather running tips, please comment and share!
Click here to view my 10 2007 winter running tips!
Tuesday, November 04, 2008
Wednesday, October 08, 2008
We really like the Nike + iPod sport kit, but the fact that they expect you to buy a special pair of shoes just to use it is pretty weak on Nike's part. We already have shoes that we like just fine, thank you very much Nike. What to do if you want the fun features of the Nike + iPod doodad but don't want to shell out the cash for a new pair of sweatshop-made sneaks?
The horribly named SwitchEasy RunAway AnyShoe Adapter for the iPod Sports Kit takes the little sport kit gadget and makes it fit on any pair of shoes. Clipping handily onto the laces, it'll allow you to track your run and sync up your music with your sad attempt at exercise, just like people who aren't so cheap. Isn't it wonderful? You can pick it up now for a little under $12
Wednesday, September 24, 2008
Friday, September 19, 2008
Within this post I am going to outline a basic training schedule so you will be able to run a 6 minute mile, or faster. There are also some 6 minute mile milestones you should reach along the way, and some guidelines to tell you if you are ready to run below 6 minutes. First and foremost, make sure you have a base fitness level. If you are just getting into running or haven’t been actively involved in other sports (soccer, basketball, biking, etc), start this plan in a month or so, once you have established a base. If you don’t you risk injury.
Now on to training. If you have been running and want to get your time down the following training routines should help you out. This article and plan have split it up into a 13 weeks with milestones. If you reach the milestones earlier you can feel free to jump ahead to the next portion of training but I recommend, for your long term running health, stick with the time line.
Three things you want to keep track of: 1. Total Mileage, 2. Long Run Pace, 3. How your legs feel. I recommend using a Nike+ ipod kit for this as it makes the tracking of your runs painless! You want to keep your total mileage up at first and taper down when it comes to race time, knowing what you ran is a good way to do this. Your longer runs, on your so called days off, shouldn’t always be at the same pace. These runs are what we will use as indicators for how you are progressing. Lastly, if you don’t keep track of how your legs feel how will you know how to back off so you don’t get injured?
If you’ve been running more than 20 miles a week you can skip to Week 3
Non-runner: Start out slow, run 3 times this week and run 1 to 3 miles. Just get used to it
Recreational runner: I assume you run 2 or 3 times a week already, or more. Continue this but keep track of your pace, what you ran for each mile. You should be running each mile in at least 8:00 to 8:30, that’s minutes and seconds. Run about 2-4 miles each run.
Progressed Runner: You probably are running 20 miles or more a week. Keep this up but make sure you are running faster than 8:30 pace. I have found the slower I run the more pain it causes my joints. All that pounding, there was no momentum carrying my weight forward, it was all going into my knees, shins and ankles. Pick up the pace you’ll need to.
Non-runner: If you’re hurting, as in shins and knees, consult a doctor or run less, this may take you a little longer, repeat week 1 either way.
Recreational runner: Repeat week 1 but add some strides at the end of two of your running days. Preferably on grass find a distance that is 50-150 yards and run at a fast pace taking long strides. Stop rest and run back. Do 5 of these this week.
Progressed Runner: Repeat week 1 as well and add some strides just like the recreational runner.
Non-runner: We are still building a base here but you should be up to at least 8 miles of running a week all at about 8:30 pace, maybe faster. Try doing strides, 50-150 yards on grassy surface, running at a fast pace, “striding” out your legs.
Recreational Runner: You’ve probably had an easy time with this and should be running 8 to 12 miles this week (or more). Try and bump your running up to 4 times this week, more if you can handle it. Do strides again, 5 times at the end of 3 runs.
Progressed runner: You’re probably running 5 times a week, just remember to keep the pace below 8 minutes per mile. Do strides 3 times this week.
Week 4 - This will be the last week of base building
Non-runner: You might have one or two more weeks of base building. If you haven’t been able to run at least 10 miles within a week all at below 8:30 pace go back to week 2 and follow through on the steps. Trust me you’ll be glad.
Recreational runner and Progressed runner: You both should be at about 12-20 miles a week, and each mile should be better than 8:30 pace. Finish off week four with the same amount as in week 3 as well as doing the same amount of strides. Take note of your legs and make sure to stop if you feel pain in the shins. Don’t go slower, you’re legs will be junk if you slow down your pace, trust me.
Once you’ve got up to 10-20 miles per week of running at 8:30 or better pace you’ll need to find a route that is a half a mile long. I prefer a track but if you don’t have access to that look for a half mile loop on a trail, and then if you don’t have that go to a road (not the best for your legs). This is where you will begin really training to run a faster mile time. I will write this in week formats as above but assume you now know what pace is and mileage.
Warm-ups: Your warm-ups should start off slow (not slower than 8:30 pace) until you get loose, I suggest running for about 10 minutes. Remember to stretch.
Cool-down: Your cool-down time should be about 5-10 minutes, just get your legs back to resting. Remember to stretch.
Pace: You should run your workouts (800s, 400s, and 200s) all at the same pace. Check your watch at 200 meters or even 100 meters for each lap and make sure you are on pace for to complete the laps for the correct time.
Repeat Week 1, you don’t want your legs being mad because you began to do some speed work. Just make sure you are doing your mileage at 8:30 pace or better.
All runs this week should be run at 8 minute mile pace or better. If you aren’t used to it you may have difficulty the first 1 or 2 runs. But stick with it, you’ll get used to it.
Again all runs this week should be run at 8 minute mile pace or better. This week will probably be the hardest week for your track workout day. You should try and get the first two 800’s in the correct time. The remaining two you should of course work your hardest to get them in the correct time but if you slip don’t think it’s the end of the world. Just make sure you don’t slip below your pace from last week for your 800’s (5 seconds slower than this week.)
Next week we will go for one 800 at below 6 minute mile pace. You will have to push yourself so practice pushing yourself this week.
Keep going at 8 minute pace. This should be getting easy for you by now.
Non-Runners. Do one more week like week 7 but drop the 800 time to 3:20. For the other two go onto the following week 9 workouts.
You should now try for runs of 7:45 pace or better for everyone. If you can get to this point and you were able to complete last weeks 800 workout then you are on your way to running a 6 minute mile! That’s only 90 second quarters, therefore we will now throw into the mix a couple of 400 meter runs (400 yards if that’s easier for you, it’s close enough.) We’re going to throw in two workouts this week. It shouldn’t be too bad if you have been able to complete the mileage and pace as of yet. Almost there
Remember to keep running 7:45 pace for all your runs, if you can go faster then by all means go faster just don’t burn your body out. This week we will speed up our 400’s just a little more. For you non-runners you will finally run a pace faster than 6 minute mile pace. Push yourself to get there and you will reap the rewards soon.
You’re very close now. The next two weeks we will do something called tapering. Your legs have been getting used to running a lot of miles at decent pace, building strength and speed. Now you will run less intense workouts and your legs will get energized for you to run that 6 minute mile or better.
The last week. Run at a decent pace for your regular runs. If you were finding it easy to run at 7:45 pace then keep it up. If that was a struggle don’t worry about slowing down this week, your legs will love you. Run a little less mileage this week and enjoy the rest. You should plan to run the mile over the weekend but if you can’t run a few miles such as Friday and Saturday the days leading up to the run. Do some extra strides if you need for some of the days leading up.
The 6 Minute Mile day
There you have it, 13 weeks to a 6 minute mile. The day of the race you should go over your usual race routine. If you don’t have one treat it like a workout day. Warm up for about 10 minutes. Stretch, do some strides, stretch some more and then get ready to run! If you were able to finish all the workouts you should be able to easily run a 6 minute mile. If you are looking for pacing I will only mention that I like to use the pyramid ideal. Run your first and last lap the same but faster than your middle two laps which should be the same as each other. Take this for instance:
85 seconds - 95 seconds - 95 seconds - 85 seconds
Lap 1: You'll want to start out a little faster than what is necessary to get your target time. The fact of the matter is that psychologically, you're going to slow down as you get further into the mile, so make sure this one is good to compensate. Keep in mind, though, you don't want to spend it all on this lap. A good example would be, if you want to run a 5:00 mile, each lap would need to be 75 seconds. A good time for your first lap would be 71-73; not too fast, but fast enough to give you some slack.
Lap 2: Fall into pace. This is where those 400 meter intervals you worked on will come in handy; know what it feels like to run the pace you need to run. This is the lap which should be right on target. In the 5:00 minute mile we mentioned earlier, THIS is the lap which should be exactly 75 seconds, so your time at the halfway point should be 2:26-2:28. Your adrenaline rush will probably start to wear off midway through this one, and you'll start feeling it, but focus on your running form and keeping the pace.
Lap 3: Mentally and physically, this is the toughest lap for most people. More often than not, this is the one which will determine if you get your target time or not. Chances are, you will slow down from your original pace. In our 5:00 mile example, most people will run from about 77-78 seconds. However, since the first lap was hopefully strong, this puts us almost perfectly at 3:45, which is exactly on target. Nonetheless, it is important to make a conscious effort to keep pace on this lap, or else you will fall behind. Remember, your next lap is the last one!
Lap 4: This is it. You're almost there. That's what you need to be telling yourself at this point. You probably slowed down on your previous lap, so you need to really strut your stuff on this one and mentally push it to get to that time. Especially important is the last 200 meters- on most tracks, that's the final curve. All that can be said about this lap is that you need to mentally give it your all, and you'll make that target time.
When you get to the last 200 meters, kick it HARD You will do it.
Friday, September 12, 2008
Thursday, June 26, 2008
Anyways, did arms two days ago. Joined LA Fitness yesterday. They have a pool to help with my triathalon training. I did a shoulder and leg workout yesterday. Not too sore yet, but it feels good to be back in the gym again. I'm taking my life and body back.
Wednesday, June 25, 2008
Wednesday, June 18, 2008
I hope to play for two teams in Tampa despite the brutal heat.
Tuesday, April 08, 2008
Just got off a nice Royal Caribbean Grandeur of the Seas cruise and kept fit by running on the walking/running track on the 10th level and did some rock climbing, etc. It is possible before you get too fired up on drinks and buffet food to stay in shape and run on a cruise ship.
Keeping fit on a cruise ship? If that sounds like an oxymoron, then you aren't aware of the exciting, state-of-the-art fitness centers which are part of the many amenities on today's cruise ships. While traditional (and oh-so-fattening) midnight buffets have gone the way of the hula hoop and healthy menus are de rigueur on cruise ships, fitness programs and gyms on today's newest vessels help keep passengers buff and healthy. Really dedicated to fitness? Personal trainers can offer one-on-one help, but stationary bicycles, treadmills, and rowing, stair-climbing and Keiser pneumatic progressive resistance machines are all aboard for the do-it-yourselfer. A variety of free weights and dumbbells are also available. As a bonus, most of today's cruise ship fitness centers have been built with floor-to-ceiling windows offering wonderful vistas and a workout for the psyche as well as the body. Another plus: each cruise ship offers some form of jogging track, and for walkers, each ship also provides information regarding the number of laps around the promenade deck that equal one mile. An ideal way of working off calories is to avoid elevators, and use the ship's stairways.
Royal Caribbean International - Rock climbing, inline skating and roller blading are featured aboard "Voyager of the Seas", "Explorer of the Seas", "Radiance of the Seas", "Grandeur of the Seas" and the upcoming "Adventure of the Seas", while Voyager, Explorer and Adventurer offer ice skating as well. Fitness centers are open from 8:00 am to 9:00 pm and all ships in the Royal Caribbean International fleet feature state-of-the-art equipment and a jogging track.
Thursday, January 10, 2008
Sunday, December 16, 2007
Treadmill Mile Per Hour Setting - Equivalent Pace Per Mile
5 - 12 minute miles
5.2 - 11:32 minute miles
5.4 - 11:07 minute miles
5.6 - 10:43 minute miles
5.8 - 10:21 minute miles
6 - 10:00 minute miles
6.2 - 9:41 minute miles
6.4 - 9:23 minute miles
6.6 - 9:05 minute miles
6.8 - 8:49 minute miles
7.0 - 8:34 minute miles
7.2 - 8:20 minute miles
7.4 - 8:06 minute miles
7.6 - 7:54 minute miles
7.8 - 7:42 minute miles
8 - 7:30 minute miles
8.2 7:19 minute miles
8.4 - 7:09 minute miles
8.6 - 6:59 minute miles
8.8 - 6:49 minute miles
9 - 6:40 minute miles
9.2 - 6:31 minute miles
9.4 - 6:23 minute miles
9.6 - 6:15 minute miles
9.8 - 6:07 minute miles
10 - 6:00 minute miles
Monday, December 10, 2007
I believe I have earned a day of rest tomorrow, but I may possibly go for a short 2-3 mile easy run. I am experiencing some toe sorness.
Sunday, December 09, 2007
Friday, December 07, 2007
Tuesday, December 04, 2007
I am really excited that Stever got his Nike Plus kit today for one of his 10 ipods. Sean and I look forward to him running "with" us. Luckily for them, they get to run together if they can find/make the time. It is so helpful to run with a partner. Again, people...I am looking for someone to run 8-9 minute miles and am looking for a new goal or challenge....If you are in the orlando area, and are looking for a running partner, gimme a shout. I am in Casselberry (off of Red Bug Lake Rd) and am looking to meet someone new that wants a running partner.
Friday, November 30, 2007
Sunday, November 25, 2007
Wednesday, November 21, 2007
1. Dress in layers. Use light weight wicking fibers as the layer closest to your body. (Dry-fit or under armour).Wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete's foot. (Definitely check out WICKERS.COM).
2. Know what color to wear - Your choice of clothing color can make a big difference in how well others, like drivers, can see you. If it is dark, wear light colors and reflective gear. Wear bright colors when it's snowy. If it is dark and snowy, well, perhaps you should just find a new time to run. If you must run when it is dark and snowy, where bright colors with reflective gear. Those orange reflective vests are great for this purpose. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems.
3. WEAR A HAT - Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves.
4. Still need Sun Block and Shades - Apply skin protection using sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer. Snow is highly reflective, and the glare that bounces off of it can lead to snow blindness. Sunglasses fix this problem in an instant. Opt for ones with polarized lenses.
5. You still Need Hydration - This is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water which causes dehydration. If you become dehydrated, your body has trouble regulating your temperature, your immune system is lowered, and you can even faint, among other things.
6. Warm up better - Warm up slowly and gently before your runs and especially before doing speed work.
7. Dry Off Quickly - If you finish your runs at home, that's great. Change into dry clothes as soon as you get in from your run. On the other hand, if you're going to finish your run anywhere that you don't have the luxury of changing, be sure to bring a couple of pairs of dry socks (at the least) to change into until you can get back home.8. Don't run on ice. Beware of Black Ice on the pavement.
9. Loosen Up! (your shoes) - Don't wear tight shoes, because they increase the risk of frostbite and can contribute to the development of neuromas, or benign growths of nerves between the toes, which need to be treated by a doctor.
10. Slow Down Charlie! - Don't do speedwork in bone chilling cold. You are risking injury. Most wise runners use this season for maintenance runs.
Tuesday, November 20, 2007
Monday, November 19, 2007
Friday, November 09, 2007
Sunday, October 28, 2007
Friday, October 19, 2007
Thursday, October 18, 2007
Tuesday, October 09, 2007
Thursday, September 20, 2007
Anyways here is an crazy soccer juggling video. I would be lucky to have this much skill in my left toe.
Monday, September 17, 2007
Sunday, September 16, 2007
Tuesday, September 11, 2007
Monday, September 10, 2007
Friday, September 07, 2007
Sunday, September 02, 2007
Saturday, September 01, 2007
Wednesday, August 29, 2007
Tuesday, August 28, 2007
Saturday, August 25, 2007
Oh, and if I feel ok, I am going to get in a 2 mile run tonight then another 10 mile plus bike ride tomorrow.
Thursday, August 23, 2007
I have been playing so much soccer, but my plan is to ramp up training this Tuesday (yes right before a soccer game). I am thinking I will follow a standard half-marathon training plan as the structure was a tremendous help while training for Philadelphia Marathon in 2005.
Monday, August 20, 2007
Tuesday, August 14, 2007
Monday, August 13, 2007
Friday, August 10, 2007
Had the same feeling Tuesday night...until I buried 4 goals, and realized wisdom and hustle usually beats out youthful cockiness and skill!
Monday, August 06, 2007
Friday, August 03, 2007
Tomorrow I will set a PR. I am running in the Moss Park Forest Run 10k. Only my 4th ever real race...my first 10k, and my first trail race (second trail run). Should be intersting. I am out of shape, generally feeling not so good about my physical condition, yet desirous to lose a couple pounds and get my shit together. So, stay tuned for the gory details.
Tuesday, July 10, 2007
Thursday, July 05, 2007
May 20th - 2.3 miles, 18:30, 8:01 pace
Thursday, April 12, 2007
Tuesday, April 10, 2007
Wednesday, April 04, 2007
Monday, March 19, 2007
Thursday, March 15, 2007
Friday, January 19, 2007
Monday, November 13, 2006
Saturday, November 11, 2006
Friday, November 10, 2006
Monday, November 06, 2006
Friday, November 03, 2006
Monday, August 14, 2006
I finally got my Nike Plus Shoes and took my first run tonight. 20 minutes, 2.55 miles, 7:55/mile pace. I was pretty sore from my soccer game yesterday but felt pretty good. It was hot (95), but I wanted to get a run into the shoes. They felt a bit tight, but I am used to running in a pair of Nike Frees with no socks. Having login issues, but I look forward to uploading my run and playing with the Nike + online features. After further review, I love the nike plus running system. For those of you that don't know what it is..it works like this. Get a nike+ enabled shoe (most of their running shoes are). Get the kit that comes with the ipod receiver (plus into bottom) and a little chip for under the sole of your left shoe. Go for a run and your ipod keeps time, pace and results. Lance Armstrong or Paula Radcliffe tell you how you fared. Its nice after a fast run to hear Lance tell you that you just ran your fastest mile. Good stuff. I compete in challenges (distance, speeed, etc) with my brother in Boston and other friends. Great motivational tool. Props to nike plus for this one! Great training tool!
Thursday, August 10, 2006
Tuesday - We won 14-5 in indoor...I had a very strong defensive performance, and played the Bob Proebert enforcer role.
Wednesday - I stopped at the nature trail on my way home from work. It was officially 97 degrees, so I pu in 2.5 miles without my watch just to get something in for the day
Wednesday, August 02, 2006
Monday, July 31, 2006
Thursday, July 27, 2006
Wednesday, July 26, 2006
Soccer practice tomorrow night...maybe a run instead. We will see how I feel. Sean is running 7.5 tonight...I am jealous! (Last night Erin wanted to go for a run, so we did about a 1/2 mile, then I followed it up with two 90% speed 100's)
Saturday, July 22, 2006
Last Run - Nighttime Cool
This Run - 10 Am, Full sun, mid-80s and heating up
First Leg Last Time - 29:30
First Leg This Time - 23:11
2nd Leg Last Time - 23:30
2nd Leg This Time - 25:18
Weight Last Time - 182
This Time - 175ish
In other news, I found the receipt for my Mizuno waves and am taking them back (unworn) so I can go get the new nike/ipod combo.
Wednesday, July 19, 2006
Practice tonight which is an intense outdoor workout. We will go from 5:30 until 8:30 or so...good stuff.
Sean and I are starting to consider our next race. We have a few options, but look for this to possibly morph back into a marathon training log.
Sunday, July 16, 2006
Sunday, July 09, 2006
I set out for what I thought would be a 3 miles from my hotel in Cocoa Beach up to Sean and Chelsea's Hotel. I was feeling good so I went up to Ron Jon and back for a 5 mile run. I felt good in my new Nike Free 5.0's (see left). This is short. World Cup Finals. Shoot out 1-1. Nuff said. Enough to motivate me for a nice run tonight.
Thursday, July 06, 2006
Oh, well tonights run, was an untimed 3 miler, but I think I laid down a pretty good pace.
Wednesday, May 03, 2006
Friday, April 14, 2006
Thursday, April 06, 2006
Tuesday, April 04, 2006
Thursday, March 30, 2006
Wednesday, March 15, 2006
Thursday, March 02, 2006
8 am - 5k. Having not run more than two miles in 3 months didn't hurt too bad. I ran a 22:08 (22 minutes of HELL), placing 4th overall and 1st for under 30's. Yes I got beat by 3 guys over 40. I however am most proud that I was first place for those without shaved legs.
Noon - 100 meters - I came in 1st in my first heat with a 11.10. We ran the finals twice. I was 3rd in the first final, but was beat by two guys that false started. 3 or 4 guys got out before the gun so we all ran again. In the 3rd heat, I outleaned the eventual winner, but my timer was slower (12.56 for me and 12.53 for him). Oh well, I am not bitter because Adam freely admits I beat him. Not bad against a fresh legged 22 year old kid. Silver medal
2 pm - 400 meters - I was dead tired and wasn't going to run, but yet again Sean pushed me as I wanted to do him proud. I literally stepped onto the line in lane 7 about 5 seconds before the race. I ran a distant second in that race with a time of 1:05. Another silver.
3:30 pm - 2 mile team relay - With the corporate team already guranteed the Corporate Cup, we pulled together for another Silver medal. I led off against weaker competition and ran another 1:05, giving us about a 10 second lead.
I have to say this will push me back into running, although more likely training for a 5 k PR. I was pretty proud of my efforts today. I lost both golds to kids in their early 20's that each ran track in HS and college. Anyways, I'm baaaack!
Wednesday, November 30, 2005
I ran about 4 miles last night, but didn't time it due to having lost my watch at some point prior to the marathon. I was amazed at how far I had regressed. I didn't feel sore from the marathon, rather felt like I did about a month into training. I struggled to get in the mileage and felt really sore in my calves, shins, and quads. It was nice to get back into it, and my training is going to shift more towards speed work and 5k training. I would like to improve upon my 21:57 and get to sub 20's by early summer. My first 5k will be in two weeks.
Sunday, November 27, 2005
Scott's Official Marathon photos
Sean's Official Marathon photos
Monday, November 21, 2005
I awoke at 4:45 to make my way to Philadelphia in the able hands/wings of Southwest Airlines. We soon met up with Sean and Sara and headed for the Race Registration tent and expo, where we spent an hour or so getting checked in and wandering through the booths. We then spent a couple of hours of R&R in the hotel room before we met one of my best friend's Kyle (and his brother Brett) for our carb filled dinner. We turned in at about 10:00 and I slept surprisingly well given the anticipation I held for the next day.
Sunday Morning Pre-Race
Somewhere around 3 or 4 am I began to drift in and out of sleep, fearful that we would somehow not get up in time (subject of a hilarious Seinfeld episode by the way). Oddly enough, I woke up at 5:17 and realized neither our alarm or wake-up call had come. Sean and I headed down to breakfast where we loaded up on bagels, english muffins, and lots of water. The mood at breakfast was a combination of nerves and excitement. After we both thoroughly tested out the capabilities of the hotel bathroom (a few times), we grabbed our kicks and headed for the Start/Finish line of our first marathon. Upon our arrival we decided to tinkle one more time before our journey. We were greeted by 100 Port-o-Potties with lines 15-20 deep. 6,000 over-hydrated and nervous runners. Needless to say that’s a lot of pee and poop folks. The girls accompanied us to the start-line where we met our Cliff Bar 4 hr pace group and fearless leader “Star”. The first words I heard her utter where that this was her 11th or 12th marathon this year, and that she had run 60 marathons before she turned 30. I think that was a combination of intimidating and comforting. Star ran the entire race with 3 balloons on a 2-foot long wooden dowel. The balloons were our beacon, and our mission would be to keep them in site.
The Philadelphia Marathon
We said our final “goodbyes” to the family and shed our top layers about 5 minutes before the gun went off. As I recall the race pretty much started without us ever having too much time to even think. We pretty much just looked at each other with that “Well, I guess this is it” look.
The early miles
The race got off to a rather precarious start for the elder Roy. About 30 yards into the race, I lost my left glove. My initial reaction was to turn and grab it, but the 4000 people behind me almost made me the first casualty of the race. I was thus forced to run the race Michael Jackson style. I had to pee before the gun even went off, and that was the primary thought in my head for the first 9 miles of the race. We made it to the first water stop, although we were negged at the second one, when the volunteers couldn’t keep up with the demand part of the ole supply and demand equation. The beginning of the race wove us through downtown and along the waterfront. Our t-shirts (which read “Run Scott Run” and “Run Sean Run”) worked out really well. It was oddly comforting to hear total strangers screaming your name. We had some fun at this point, coming up with contests of who would slap fives with spectators, etc. We saw our friends cheering us on at mile 8, and we were able to gratefully acknowledge their support. To my great relief, mile 9 brought us into the Philadelphia Zoo area where I was finally able to attend to my “pee” issue. Sean kept towards the back of our pace group and I had to put in a pretty hard half-mile (up a hill) to catch back up to Sean and the balloons.
From a physical perspective everything really started to settle in after the 10th mile, but I found this to be the toughest section from a mental standpoint. We saw the girls on an overpass at about the halfway point, and based on the course layout, we knew we would not see them again until the finish. The stretch from 15-20 was the first part an absolutely brutal out-and-back along the Schuylkill River.
At about mile 17 Sean began to show signs of what would be big trouble. We stopped twice, for a few seconds each time, for Sean to stretch out his calves, which were beginning to cramp and eventually spasm. At this point, I felt like some sort of soldier on a battleground. Sean was urging me to go on without him, but my gut and heart wanted to walk it out. I did realize that I would have wanted Sean to run it out if the roles were reversed, so I began to consider this possibility. After we started up the second time Sean was a bit behind me, but I knew he was there because I could still hear “Run Sean Run.” Due to the crowds and really sore neck muscles, I was having trouble trying to turn around and spot him. I knew we were nearing the turnaround, and hoped I would be able to check in with him then (after you made the turn you could see the other runners on their way to it).
The fan support really dwindled until about mile 19, when we entered the town of Manayunk. In this town, I took the time to dance for a guy with an entire drum-kit set up, and found myself happy to have about 4 ounces of beer at a rogue “water” stop. Other than worrying about Sean, I was feeling pretty good. The turnaround was a god-send and I think at that point I knew that I had this thing in my pocket. I stuck on the right side on the way backup, watching closely for Sean. Despite my efforts, and the facts that Sean ran by close enough to touch me and was yelled my name, I unfortunately still didn’t see him. I think that was the one point in the race when I was just in a “zone” and forging towards the finish. I still don't believe that he actually touched me and yelled out my name.
Miles 21 – 25
I was extremely fortunate that I never hit “The Wall”. In fact, I ran some of my best miles in this stretch. At mile 20, I saw the clock (3:05.24), and realized that while I wasn’t going to make 4 hours, so I focused on beating 4:04.
Miles 25 – 26
Nearing the homestretch, the crowd support was almost overwhelming. I went into my kick with about 1.5 to go, and think I ran about 7.5 minute miles or better at this point. These miles were pretty emotional…I had some gas left in the tank and I was working hard to make sure I emptied every drop, yet now that I was 100% sure that I was going to finish, my mind shifted to Sean. I crossed the finish line running hard, not fully realizing my accomplishment or celebrating my finish.
A couple of minutes after I crossed the finish-line I saw the cheering squad. I stumbled over to the fence and shared a moment with them. They kindly informed me that I literally had foam coming out of my mouth and sent me for water. I was proud of myself, but I truly felt empty. My primary concern was finding Sean…finishing the marathon would mean nothing if Sean didn’t cross that line as well. I was partially delirious and couldn’t make sense of what had happened. I knew that Sean was in better shape than me, and without really realizing how bad his cramps and spasms were, I wasn’t sure if he had passed me somewhere, been forced out of the race by the pain or what. Word then came from Sara that Sean had finished and THAT was truthfully the best moment of my day. We then hit Dave and Buster's for some beer, and we both headed off to the airport (still rocking those medals) for the cramp-filled flights home!
One Final Round of Thanks
First and foremost, I thank Sean. I am incredibly proud of you. I don’t know how you fought through what you did during that race, and were still able to finish. That’s guts man. I never would have done this without you. Whether you know it or not, you ran with me every day and together we accomplished something that I will always be incredibly proud of.
Ronnie, Ian, and Joey - thanks for all of the help. My runs with you guys were infinitely more productive than my solo missions. You fellas had my back and were a huge inspiration.
My Family and Friends in General, thank for your patience, unwavering support and for taking in interest in this passion. I know I missed allot of dinners, commitments, and laughs during this training period. Thank you for never doubting me, even when I doubted myself.
Good news and bad news folks. The good news is I will be around and available for a few nights while I recover. The bad news is that as crazy as it seems....I want to do it again.