Weekend Update #6

This week was an interesting one to say the least.  It started on the 4th, with the Greater Springfield Harriers 4th of July 5K.  This was the 39th year for this event, and I can remember running it in the 80s when it was a 5 miler sponsored by Third National Bank.  My plan for the day was to get in 7 miles as part of the Team RWB Eagle Charge, so in the evening, I drove to Stanley Park, and ran in the weekly 3 mile cross country race (then a one mile cooldown).  Last time I can remember running two races in one day was again in hte 80s, and it was the 4th of July races in Springfield & Hamden, MA.  Of course, I was younger and a lot faster then.

Tuesday, I worked with a couple of co-workers on their 1.5 mile speed, and Wednesday was an easy day.

Thursday, my planned workout was delayed by thunderstorms, so I had to improvise in between storms.  One mile warm-up (for the streak), then two 1/4 mile repeats.  My goal time to max my PT test will need to be 1:45/quarter.  I really wasn't sure if these old legs could go that fast, but I surprised myself by running both 1/4s in 1:39.

Friday was a recovery day, followed by my longest fun in two months on Saturday.  This was a confidence builder with only a week to go until my next half marathon.  Sunday was a "day of rest" with an easy 1.58 miles.  No progress check this week due to taking the day of from work on Friday.  Let's see what this week brings.

This week's updates:

Day #38 - 3.17 miles (26:10)
3.93 miles (36:31)

Day #39 - 2.72 miles (28:42)

Day #40 - 2.86 miles (30:30)

Day #41 - 2.03 miles (21:58)*

Day #42 - 3.65 miles (38:01)

Day #43 - 9.61 miles (1:40:10)

Day #44 - 1.58 miles (16:58)

Streak totals (thru 10 July):

Miles: 162.43

P/U:  845

S/U:  1060

Weekend Update #5 (a little late)

As the saying goes, better late than never.

Last week, with the holiday weekend, I didn't post.  I like to say that I was extremely busy, but it's more like I was a little lazy.  So tonight I'm posting last week's numbers, and tomorrow's post will include this week's.

The week prior to the fourth was actually uneventful on the running/training front, but I did manage to increase my PT score again.  Where push-ups were my concern, I'm starting to feel confidant.  Believe it or not, the speed on the run is where I need to place more effort.

Last week's updates:

Day #32 - 3.01 miles (37:10)

Day #33 - 2.03 mile (20:26)

Day #34 - 3.01 mile (28:56)

Day #35 - Progress Check

Abdominal Circ: 35  (max points)

Push Ups: 28 (up 2)

Sit Ups: 41 (up 5)

1.5 Mile Run: 11:57 (14 seconds slower than my best)

Composite Score:  95.2 of 100

Day #36 - 4.84 mile (48:56)

Day #37 - 3.07 miles (31:36)

Streak totals (as of 3 July):

Miles: 132.88

P/U:  724

S/U:  879

Weekend Update #4

Running IS therapy.

When you're a runner, running is a coping mechanism that we can use to help with our feelings.  Whether it's anger, joy, or sadness, running is a great release.  Today was one of those days.  After 18 years, I had to say goodbye to a beloved pet (my cat Buster).  He was more than just a pet, he was part of my family (he was like a child).  So what do I do... try to return to normalcy by running a 3 mile cross country race.  Running was my therapy when I was young, and now in my second running life it has returned to fill that role again.

The race was good, and I was able to up the ante for each mile, and run negative splits (8:39, 8:34, 8:23).  I'm sure my little buddy was pushing me along the course.  RIP Buster, you will NEVER be forgotten.

This week's updates:

Day #26 - 1.95 miles (20:20)

Day #27 - 4.10 mile (45:43)

Day #28 - Progress Check

Abdominal Circ: 35  (max points)

Push Ups: 26 (up 1)

Sit Ups: 36 (down 2 - ran out of time)

1.5 Mile Run: 12:15 (30 seconds slower)

Composite Score:  94.0 of 100

Day #29 - 4.22 mile (42:21)

Day #30 - 3.02 miles (30:48)

Day #31 - 2.95 mile (25:15)

Streak totals:

Miles: 115.41

P/U:  621

S/U:  715

The Quarter Pole

Today marks the 25th day of the streak.  This means I'm 25% of the way done.  So far, so good.

When you embark on a streak, you never know what will happen.  There are so many things that can derail your plans; Life, injury, motivation, weather, etc.   Luckily none of those have happened (knock on wood).

This past week, I added a new "tool" to my running arsenal... I purchased a Garmin 235 GPS watch.  Although I had an older Garmin, I wanted an upgrade.  After almost a week of using it, I'm extremely pleased.  The previous one that I had was used only while exercising.  It's size and battery life didn't work for everyday usage.  The 235 is on that I can wear all the time.  This tracks my whole day. The heart rate is done through the wrist, which eliminates the uncomfortable chest strap.  The built in pedometer allows me to track ALL my steps, not just the ones while my phone is in my pocket.  Of course it tracks my running the same as the old Garmin, but there is one feature that I really like... it tracks my sleep.  I don't get the best sleep at night, so having a "record" helps me to analyze my sleep patterns, and hopefully it'll help me to "fix" it.

Here's to health, and hopefully a better night's sleep.

Day #24 - 1.35 miles (14:31)

Day #25 - 4.02 mile (45:18)

Streak totals:

Miles: 97.66

P/U:  528

S/U:  578

Weekend Update (week #3)

Where did the week go?  Has it really been a week since I last posted?

Well, here's my update for the week (days 17-23 of the streak)...

Monday... almost lost my hat on the run as it blew off my head and into the Ashley Reservoir.  Luckily it only made it about 2 feet into the water, and I was able to reach it.

Tuesday... ran with the "couch to 5K" group.  They are at 3 miles, while repeating 4 min of run to 1 min of walking.  Then did one mile to keep the streak alive

Wednesday... 80 plus degrees and I ran with Team RWB.  We were undecided between 4 and 5 miles, but once we were running we opted for 5 (There was more shade that we anticipated).

Thursday... a repeat of Tuesday.

Friday... weekly progress check for my fitness test.  Improved by 2.3 points.

Saturday... legs were tired from yesterday's hard run, but it still managed 3.5 miles.

Today... The 38th Annual JCC Father's Day 10K.  This is a race that I've done 5 of the last 6 years, and can remember running it back in the early 80s.  While my time wasn't the fastest, it also wasn't the slowest (actually 3rd best).  I was able to go out hard, and keep the pace for the first three miles, then the yard work from yesterday (specifically trimming the bushes) caught up with me.  Lesson learned:  If your arms are too tired (or sore) to pump, you're legs won't do the work by themselves.

This week's totals...

Day #17 - 4.75 miles (47:19)

Day #18 - 4.02 miles (45:57)

Day #19 - 5.04 mile (51:32)

Day #20 - 4.29 miles (48:49)

Day #21 - Progress Check

Abdominal Circ: 35.5

Push Ups: 25 (up 3)

Sit Ups: 38 (up 5)

1.5 Mile Run: 11:43 (3 seconds better)

Composite Score:  92.9 of 100

Day #22 - 3.65 miles (39:37)

Day #23 - 6.16 mile (51:57)

Springfield - 38th Annual JCC Father’s Day 10K

Streak totals:

Miles: 92.29

P/U:  495

S/U:  528

Weekend Update (week 2)

Working weekends are tough.  Getting out an running on a day off feels great, but running after a long day at work is the worst.  This weekend was one of those tough weekend.

Friday morning, I did my second progress check.  Push ups... improved by 3.  Sit ups... improved by 3.  1.5 mile run... improved by 29 seconds.  The weather had a major impact on the run as the air was cool, clear, and crisp (have I said how much I hate humidity?).

After that, I went out and paced my wife during her run on the PT test.  She had one of her better times also... especially since she dislikes running so much.

Saturday, after a long day of work, I went out and did a 5-miler.  I felt sluggish, and really couldn't enjoy the run.  Was it the effects of the day, or was it residual from the hard 1.5 miles from Friday?

Sunday morning, before work, we did our usual "fitness improvement workout".  Twelve stations of one minute exercises with 20 seconds in between.  These are designed to work the upper body, lower body, core, and total body... and boy did they.  After the workout, knowing I'd be sore later in the day, I went for 1 mile just to keep the streak alive.  Boy am I glad I did.

Day #14 (part 1) - Progress Check

Abdominal Circ: 35.5

Push Ups: 21

Sit Ups: 33

1.5 Mile Run: 11:49

Composite Score:  90.6 of 100

Day #14 (part 2) - 1.5 miles (17:33)

Day #15 - 5.03 miles (54:08)

Day #16 - 1.00 mile (11:04)

Streak totals:

Miles: 63.88

P/U:  390

S/U:  370

Oh The Weather Outside...

When you live in New England, you get used to wacky weather changes.  Tuesday, it was 84 degrees.  Today it was 66 degrees with 22 mph winds (and gusting more).  This made it a little challenging for the couch to 5K people, but they pushed through the wind had did great.

On days like this, it helps to motivate you a bit.  In addition to the C25K group, I achieved a milestone today... 600 miles for the year.  Two years ago, I was at 500 on this day.  With a goal of 1000 for the year, I have no doubt that if I stay healthy, I'll surpass that goal, and set a new standard for myself.

Day #12 - 5.18 miles (50:21)

Day #13 - 4.04 miles (46:26)

Streak totals:

Miles: 54.85

P/U:  322

S/U:  282