Building A Base

I am still working to build a bigger base before I officially begin training for my 70.3. Today I lifted weights, ran 3 miles, then did an hour of spin at the Y. I am planning to do a decent sized "bric" session this weekend. Probably ride 20 miles and run 5 or 6 after.

I am getting really excited for Christmas. I know I don't usually blog about much other than my workouts, but I have a 6 year old boy(Isaiah) and 1 year old boy(Micah). My 6 year old already found out that Santa wasn't real and that was a little disappointing. Actually, it was way more upsetting to his mother and I than to Isaiah.

My wife always knows what her presents are before she opens them. I don't know how, but she always guesses right. This year, I am proud to say there is at least 2 gifts under the tree she should have no idea about.

Later on Interwebs!!

2 Events per day

Well, my training is officially underway for the 70.3. I am just starting by doing to events each workout. I have a training plan that is for 18 weeks that I will try to follow come about the end of January, but until then, I am just trying to build a base.

Saturday I ran 8 miles, Monday 3 miles, and today I ran 4 miles and then went straight into a 1 hour spin class at the Y. I think each time I workout from now on I will do 2 events. Swim and spin, spin and run, etc.

Swim-Bike-Run...Bring it On.

Stop! Hamster Time!

So I went to the Y this morning after being convinced by my running friends that it would be nicer to run inside than in the cold weather. The cold weather doesn't bother me that much, but I do admit it is a little crazy taking the time to get ready and getting used to the cold air when running in the cold.

We ran 8 miles on the treadmill. I felt like one of those hamsters on the new Kia Soul car commercial. I usually dread the treadmill for distances over about 3-5 miles just because you don't feel like your going anywhere (maybe that's because your not). My friend and I talked instead of using ipods and it passed the time nicely. 8 miles at about 9:10 pace. I know not real fast, but for me a nice steady pace for a long run. I need to get my distance back if I'm gonna do the 70.3.

Now the family is off to my parents for an ever fun tradition of making Christmas goodies. Cookies, pretzel treats, rice crispy treats, etc. My two little boys absolutely love it.

Stay tuned for more on the training front as I get ready for the Ironman.

ps..if anyone knows someone who wants to sell an indoor bicycle trainer to hook my triathlon bike up to, please let me know...

Long Time, NO Blog

Well hello again interwebs! I know it has been a long time since my last post, but I've got the bug again so here goes.

I have decided to do the Lawrence Ironman 70.3. I am swimming about 800-1000m a few times a week now so I am already getting there on the swim. I need to do at least one Bike-Run bric session each week and continue to increase my distance. Anyway, let me know if anyone else might be interested in this.

On a personal note, I'm not a huge fan of snow or cold weather.

I'm looking for some good triathlon running shoes. Something with a built in sock, that has absorbent material inside, that you can run without socks. I know ZOOT makes some that are like this and I wanted something to compare it to. Please share any thoughts that you might have.

Later on!! I'll try to keep things updated.

Great workout today!

Well, I am trying to get ready for a sprint tri in August and the Wichita Half Marathon in September. Today I felt pretty good so I went to the Y. I went there because yesterday's heat just about did me in (even though I've only been running 3mi).

I started by lifting some weights because I need to get my strength training back in order again. It has really fallen off since I ran OKC. As a matter of fact, just about everything has fallen off since then. Anyway, after lifting I ran 3 miles on the treadmill. Although I hate the dreadmill, I can handle 3 miles with no problem. I ran between 7:30-8:30 pace which I felt good about. Then I was feeling really saucy and went down and swam 400m in the pool. Not to shabby for a days workout.

Anyway, I start my official half marathon 12 training plan June 28th so stay tuned for how that is coming along.

Let me know if any of you plan to run the wichita half, I would love to do some of my long training runs with someone else with a common goal.

My story of running and weight loss...Lacy this one's for you!

I just got done reading Lacy's blog and decided I would share as well. I didn't loose quite as much as her, but quite a bit just the same.

I was 198lbs. on my 5'5" frame and I was too large and having blood pressure issues and asthma issues (have had since birth, but became unbearable with my weight)

I began riding my parents stationary bike at lunch time and cutting my diet and fat/sugar/carb intake as much as possible. I would ride for as long as I could and quickly got up to an hour or hour/half. I faithfully did this every day and ate around 900-1500 calories.

As Lacy mentioned I probably didn't eat enough but I couldn't get myself to eat very much after I started seeing results. My diet has changed drastically since I've been running, due to my body needing more calories to keep up my energy levels.

I went from my 198 to 145lbs in about 6 months. I started in December 2007 and have maintained healthy weight since.

I started running around May 2008, so I guess I've been running a little over a year. I've done several 5k's, 10k's, and a Half Marathon in that time. I also ride my mountain bike often up to 20-30 miles at a time. I plan to do the Salty Dog Sprint Triathlon in August, the Wichita Half Marathon shortly after, and I am officially announcing that I am going to train for the Houston Chevron Marathon (full) in January 2010.

My diet at the time of my losing significant weight was as follows: (not a doctors recommendation, just what I did)

Breakfast:

1 cup coffee

1 small bowl cereal such as Kashi puffs, Kashi grain flakes ( something 110 cal per serving)
w/ light soy. -OR- 2 hard boiled eggs.

Lunch:

Lean turkey sandwich. (1 serving according to pkg) 3-5 slices.
Mustard only/No cheese or mayo.
Sara Lee 45 cal per slice 9 carbs per slice bread.

1-2 Hard boiled eggs

Lots of water

Snack:

100% whey protein shake with light soy. 1 scoop.

Dinner:

Same as lunch along with small portion of baked chips w/salsa. -OR- Small Chicken breast with lots of fresh or frozen veggies. Using spray butter to cook or pam and maybe some EVOO.

MORE WATER.

Well that's it. Not real appetizing I know but that and mega calorie burning with all the exercise I was doing worked.

I don't have any pics as of yet. I will get some before/after posted.

CHOW.

I'm so injury prone...

Well, my first run after the half and I go out like a flash...feeling great and running way too fast for just get going again. I should have known better, but I felt great. I was running about 8 min miles and rounding mile 2 OUCH!!!!!! the calf acting up again.

Fair Weather Runner!! I have a knot in my calf just like the one you described..Let me know what I can do to relieve some of the pain and annoyance.

Anyway we will see if a few more days off will get me ready to get back on the road again.

The week after

So the week after the OKC half marathon and I'm trying to get all my injuries healed up. The IT band, hip flexor, or whatever is starting to feel like I am getting over it. I am going to skip the RiverRun this weekend in Wichita just to be sure that I am back at 100% before I run another race.

So as embarrasing as they may be, here are my splits for the OKC half: (keep in mind that I stopped to stretch at about 11.5 with a calf cramp or injury (all I know is it hurt badly). Ok enough excuses here they are:

mile 1: 9:45
mile 2: 9:39
mile 3: 9:23
mile 4: 9:15
mile 5: 9:22
mile 6: 9:27
mile 7: 9:24
mile 8: 9:25
mile 9: 9:48
mile 10: 9:47
mile 11: 10:14 ouch!!
mile 12: 10:25
mile 13: 10:53

So as you can see, the injury in mile 11 really got to me. Oh well! I finished running not walking, that's a good thing....

some pics to come of my half in the next day or so so stay tuned.......

things to do..dishes.check..laundry.check..half marathon.check

So I completed my first half marathon April 26, 2009. The OKC Memorial Marathon. Man what a wonderful venue for this race. This race was very well organized and everything was pretty smooth with not much stress. (other than the running). Parking was a breeze, pre-race check in was not confusing, the crowd was amazing, and there were about 19,000 runners participating. The starting gate was several city blocks long, and amazing site to see. Also the coolest thing was seeing all the runners climbing the first hill of the race (which there were many, contrary to many reviews I read before I entered). It was like a sea of people all trying to complete the same 13.1 or 26.2 mile trek together, way cool.

Well, I didn't finish in a time for the history books, but I think overall I was pleased. I will echo fellow blogger, oz runner, who had calf cramping as well. At mile 11.5 my calf locked up and about sent me to the ground in pain. I had to stop and stretch before continuing to run. I also stopped 1 other time between then and the finish to walk a few feet because the calf was hurting so fast. The crazy thing is about the 12.5 mile we were coming to the finish and there was so many people cheering and ringing cow bells that I looked down at my Garmin and I was finishing at like a 9 min pace, even with the pain of the calf. I just couldn't help it with the energy and excitement that was happening.

My finishing time was 2:09 and would like to try and do another half marathon before doing a complete marathon. I still want to accomplish this goal, at least before the end of 2010.

Props go out to oz runner for finishing your first half, fairweatherrunner for finishing your first full marathon, and my friend Lacy for finishing the full marathon with a time fo 3:37 and qualifying for Boston.....

goodbye for now and "run like someone is after you!!!".

8 more days!!

There is only 8 days before the OKC Marathon. I ran my final long run today, ran 13 miles today and felt pretty good. I ran about 9:45 pace, and although I wasn't breaking any records, I was pleased with how I felt. I ran without my ipod, because they are not allowed in the marathon, and it didn't bother me at all. I am going to run a few short runs next week and take thurs, fri, and sat off to be ready for the race.

I am very excited to be meeting ozrunner and fairweather runner down there for dinner and at the starting line...i hope... See you all there....

Someone shoot me now!!!!

This week has been a grind it out kinda week. You runners out there will know what I am refering to.

Tuesdays run was ok, I ran in the beautiful weather on the west side of town.. I always have my gym bag with me when I leave the house so I can stop and work out at the gym if I have time. My parents live out west and so I stopped there, changed clothes, and out I went...Of course without my ipod, without my GARMIN!!without my GARMIN oh the humanity. The main reason I don't like running without my watch is that I really like to know how far and how fast I am going. Especially since I am trying to keep somewhat of a schedule for the 1/2 marathon in OKC coming up in 11 days. Anyway, I felt like I ran at a fairly good pace and as far as I can tell about 4-4.5 miles.

Then Wednesday came and I had mexican food for lunch (not sure if that had any bearing on it) but my run totally sucked...I felt terrible out there...I didn't forget the garmin but.........it died on me part way thru the run. My legs didn't feel strong and I was really struggling. I would guess I ran about 4 miles again but not at such a good pace.

Then today, the mother of all nightmares, I ran WITH my garmin and my ipod and maybe because I ran 3 days in a row...I'm not sure, but I felt exhausted...I was breathing find and not out of breath, but I had no legs at all. I ran like 3 miles and wanted to stop and did stop and said, FORGET IT!!! I came home and stretched and took an ice bath and was about to huddle up in the bathtub like the character in "The Crying Game", or Jim Carey in the bathroom scene in "Dumb and Dummer". I was pathetic and my attitude was worse. I will for sure take tomorrow off and hope and pray that my body lets me run 13 saturday so I can say I'm ready for next week.

I know that was crazy and probably one big run on sentence, but today I JUST DON'T CARE....

A man on a mission

Well, for those of you who actually follow my blog..I realize that it has been awhile since I posted anything. I think I'm re-dedicated to doing it now.

I am finally back running at about 90% of normal...

I ran 11 on saturday and it felt great...took an ice bath afterwards and that felt great (well as great as it could have felt)... and the leg is holding up thus far.

Only a few more runs this week and one more long one Saturday the 18th (13 miles) and I'm ready for the 1/2 marathon. I have made a choice not to be disappointed about not running the full marathon (due to injury and training time). I have never run a half marathon either, so this will be a stepping stone experience.

Stay tuned for more to come.....

On the Road Again

So I was reminded that I haven't posted an update lately, so here I am. I've been off running for a total of 4 weeks and man you can tell. I've been cross training in the pool (swimming a mile or so per day) and trying to keep my conditioning. However, nothing keeps up your legs if your not running outside regularly.

I ran 3 yesterday and 7 today. Man my cardio ability was not shaken, I didn't have any trouble with my breathing, but my legs didn't last long. I went really slow and still had to walk a few times on a 7 mile run!!are you kidding me!! Please someone, I want my legs back. I know I'll get them back soon.

The good news is that I didn't have any pain as far as my injury was concerned.

More updates to come.!! later!

Leg Getting Better???

Ok. so I decided to take and entire week off and it ended yesterday. The "butt" felt great walking around and thought I was ready to give the dreadmill a try since it would be less impact. So, I ran 3 on the dreadmill and it was a little sore during the run. I only ran about 8:40's or so and it wasn't bad. After I could actually make it down stairs at the Y, so that's an improvement. I continued to ice it yesterday and today it is recovering pretty well. Definitely better than my last run a week ago. This gives me some hope that I'll possibly be ready to run OKC, but I'm still scared I won't have time to be ready.

Anyway please be thinking of me and say a prayer...I have the will and determination, just not the injury free training I was hoping for.!!

pain, pain go away..come back another day!!ok never

Okay so I waited 2 more days and kept ice on my butt and iced it and all that jazz. I went to the dreadmill to run 4 today and my injury got really sore again. I ended up only running 3 miles. However, I did run an 8:30, 8:21, and 8:00 mile so it wasn't that slow. When I was done, I was ready to get a 9 and shoot myself. I wasn't winded or even tired whatsoever, just couldn't hardly walk out to the car with my injury.

I'm praying that this will work itself out if I keep giving myself several rest days between runs. I really want to be able to run my 14 on sat or sun. I could always take the rest of the week off and bump my schedule back a week and have 1 less week to taper at the end????Anyone have any thoughts on that??

ouch it hurts!!!

So I have been having some severe pain in my left hip joint(basically my butt) and the kinesiologist said it's not my IT band or any muscle, its my joint up there in my butt. Anyway I took three days off (even though it killed me to do it) and went ahead and ran today even though the doc said "maybe" today but should wait until sunday. Now when you tell me "maybe" you might as well as tell me "ok". So of course I went and ran 8 today..which is about what I was supposed to.(it was a taper week for me). It hurt a little for about the first 2 or so and then warmed up and was just a little nagging the rest of the way...However, it was slow going to say the least. I am just glad I kept it under 10 min./mile. After I got done however was a different story. Very sore butt!!!!!!Blech.!!!!UGGGGHHHH!!!OUCHHHH!!!! I have been sitting on ice for awhile tonight to make it feel better. Also some pain medication.....Anyway, we will see I have 2 days off again until next weeks training soooo....tues. 4 wed 7 thurs 4 and then 14 on saturday...I am praying that I hold up. At least the weather is awesome right now.

dreadmill

Ok so I got a ton accomplished at work today and it felt great. I'm having a hard time adjusting to working at home, but I'm getting there.

Anyway, I ran 4 on the mill today and it sucked as usual. I am having some major lower back or hamstring pain and it was like I had to limp through the entire run. I've been to my kinesiologist in the recent past when I had some sever lower back issues and it worked like a dream. The only downside was I couldn't run for several days after "doctors orders".....so with that in mind I am icing down the glutes..ha..I love that word...and going to see if that helps before I have to go see the "kinesio" again. If I have to I will take some of my short run days off, but cannot sacrifice a long run at this stage of my Marathon training.

The crazy thing is that the pain is not making me feel like I don't want to continue on my training plan. I seem to have the motivation of a "dog licking peanut butter" if that makes sense to anyone but me. Anyway I mean very motivated. Which is good. I am still a little frightened of my run next week of 14 miles, but I know I can make it happen.

I just hope this motivation carries over to my work. I'm in sales and could use some of the bonuses they are putting out there right now.

"Goals are not Dreams" has been a quote that has meant alot to me lately. Let me know what it means to you.

brrrrrr!!!

I ran twelve today...It was cold but I survived. My friend Dan ran the first 7 or so with me and then I finished the twelve alone. I felt good today and surprisingly could have ran farther I think. I have started to get sore a little and stiffen up some already. I am trying to stay stretched and hydrated. I do cross training tomorrow and then get to rest on Monday.

I've decided running with someone is way better than running alone. I can talk the whole way with someone and it helps to pass the time.

Hopefully it will get warmer soon. I'm not excited about running in the cold very often!!

The brutal mill!!

So I spent all day in a meeting in KC and it was to say the least very mundane. I left at 6am., drove 3 hours, and then from 9-3:30 listen to people whine and complain. I know I'm kinda calling the kettle black here, but I am just greatful to have a job. There are so many right now that are unsure of they situation, therefore, I feel blessed. That is why it was hard to listen to everyone complain.

Anyway to running. I got home late enough that it was dark outside so I went to my local gym and ran 6 miles on the mill. Oh the humanity!! The most boring thing in my opinion known to man. Anyway, I got the required miles in and with some decent times. I won't bore you with the details, but felt ok despite being on the road half the day.

Ahhhh! Fresh Air....

So it seems that everytime I have a rest day it's 60 degrees, and when I have a running day it is cold. I have been running on the mill or the hamster wheel constantly. I even ran 12 miles indoors one day. Get me outta here!!!!!

Today was beautiful. About 40ish and sunny. A long sleeved shirt and shorts was perfect and I love running like that. Did just over 3 today at about 8:23 per mile. I was comforted to know that I went from: mile 1 8:38, mile 2 8:24, and mile 3 8:07. I like to see my self getting faster as I go and not start off too fast and die and finish my last few miles at like 8:50 or 9min.

Trying to maintain a motivated attitude and keep to my training plan hardcore. 7 tomorrow..bring it on.

Ok so you can tell by the blog I like to run and I am now officially 35. I started running only about 9 mo. ago and love it. I was 5'5" tall and weighed 198. A lovely plump happy little man! My doc said my blood pressure was thru the roof and my family has a history of heart issues, so I decided to do something about it. I actually just began lifting weights and riding my bike. I began riding up to 30 or 40 miles on saturday and working out at the gym like crazy.

I kinda stumbled upon running thru a friend of mine and got addicted immediately.(well shortly after all the throwing up, wheezing, and soreness that lasted a month or so).

I am now down to 145lbs and feeling great. I am currently training to run the OKC marathon in April and I'm totally stoked.

Hello to fair weather runner and ozrunner out there...I am blogging because of you.