Training Totals 1/9/2012

RECAP: A new year and a new commitment to running smart, to building the mileage slowly; a commitment to being boring, safe, and to being injury free.

These updates are going to be dull, dull, dull for the foreseeable future – some running, some time on the elliptical, some weight lifting. If I play my cards right, by the spring I’ll be running again for real.

Anyway, here’s the week in numbers:

Summary:

Run Streak: 0

Average Weight –191.5

Running Miles: 12.6 in 2:04:09

Bike Miles: 5.5 in 15:00

Strength and Flexibility: 1:30:00

Total exercise time: ~3:45 hours

Daily Breakdown:

Monday – 3.1 in 29:31

Tuesday – S&F 30:00

Wednesday – 5 in 49:38; S&F 15:00

Thursday – S&F 50:00

Friday – 3 in 29:00; S&F 1:00:00

Saturday – Fat Man Machine 1.5 in 15:00; Bike (stationary) 5.5 in 15:00

Sunday – 0

 

Goals for Last Week:

  1. n/a

 

Looking Ahead:

My right ankle feels fine, and the groin is definitely on the mend, but now my left ankle is giving me some grief. The slow build, with plenty of rest and ice, continues. Nothing fancy this week, a little more running, a little more time in the gym. Onward.

Goals for Next Week:

  1. Run 15 miles
  2. Exercise for at least six hours
  3. Ice ankle
  4. Complete physical therapy exercises three times
  5. Stretch daily
  6. Figure out weekly schedule for the next month

 

 

Training Totals Week Ending 9.11.2011

RECAP: Forward progress, that’s for sure. Even with a day off on Monday to accommodate a wedding related hang over and a flight home I was able to squeak in fifty miles for the week. Very happy about that. Not as happy about my performance on the long run this weekend, the first fifteen went well, but the last four were pretty rough. Hey, that’s what training runs are for, right? Feel bad now so I’ll feel good later.

Another health note – I’ve been having trouble with my shoulder and took the week off from body weight work. I’ll be back at it this week.

Alright, the numbers:

Summary:

Run Streak: 6 days

Average Weight –182.5

Running Miles: 50  in 8:12:50

Bike Miles: 0

Body Weight Work: 0

Total exercise time: ~8 hours

Daily Breakdown:

Monday – off

Tuesday – 7.5 in 1:15:00 (3.5 warm up and cool down; 4 mile fartlek in a driving rain)

Wednesday – 12.5 in 1:51:54

Thursday – 4.5 in 40:04

Friday – 3 in 28:00

Saturday – 3 in 28:34

Sunday – 19.25 in 3:32:18

Goals for Last Week:

  1. Run at least fifty miles – DONE!
  2. Exercise, including bodyweight work and stretching, for a total of ten hours – FAILED
  3. Long run of at least 20 miles – FAILED (but pretty damn close)

Looking Ahead

This week is about carrying forward the success of the last week. Long run is going to be short (thank god) but there will be two mid week runs of medium length. With no scheduling issues and a week’s rest for the shoulder I should be able to come back on the stretching and bodyweight work. I would really like to hit that ten hour mark.

Goals for Next Week:

  1. Run at least 53 miles
  1. Exercise, including bodyweight work and stretching, for a total of ten hours
  2. Lose a pound

Training Totals 9.4.2011

RECAP: Once again I didn’t hit all the goals, but I did make significant progress. 48 miles isn’t fifty, and nine hours isn’t ten, but neither is is bad. I had an excellent track work out, which I think shows that my 5k PR is soft, and I ran 15 miles on Friday night with little pain. All good signs.

Alright, the numbers:

Summary:

Run Streak: 11 days

Average Weight –185

Running Miles: 48.2  in 7:25:23

Bike Miles: 0

Body Weight Work: 5 times for a total of 1:45:00

Total exercise time: ~9 hours

Daily Breakdown:

Monday – 5 in 46:00; W3D1 14, 18, 14, 14 12 (failed to complete the final set)

Tuesday – 3.5 warm up, 5 x 1200 @ 5kpace; 2.5 cool down.; 15 minutes of bodyweight work including L-sit practice

Wednesday – 10 in 1:43:31; W3D2 25, 20, 15, 7, 7 (failed to complete last two sets)

Thursday – 2 in 16:38; body weight work

Friday – 15 in 2:22:34

Saturday – 5 in 43:31

Sunday – 1.5 in 12:39 restarting W2D1 14, 14, 10, 10, 20

Goals for Last Week:

  1. Run everyday – DONE
  2. Run at least fifty miles – FAIL
  3. Exercise, including bodyweight work and stretching, for a total of ten hours – FAIL
  4. Lose a pound – DONE

Looking Ahead

I need to stop thinking about “salvaging” my fall marathon and realize I still have plenty of time to get this shit together. I spoke last night at my club practice with a much faster guy who is also running Philly, he isn’t sweating it yet, I’m not either. I just need to be consistent, get in the miles, and I’ll be fine.

Goals for Next Week:

  1. Run at least fifty miles
  2. Exercise, including bodyweight work and stretching, for a total of ten hours
  3. Long run of at least 20 miles

Training Totals 8.28.2011

RECAP: Another week in suck city. I had to have a routine medical procedure this week which laid me up for two days. Then there was a goddamn hurricane. All in all it sucked, and the less said about it the better.

Alright, the numbers:

Summary:

Run Streak: 4 days

Average Weight –186.7

Running Miles: 34  in 5:26:23

Bike Miles: 0

Body Weight Work: 2 times

Total exercise time: ~6 hours

Daily Breakdown:

Monday – 5 in 49:00; W3D3 (16, 17, 14, 14, 24) for a total of 81

Tuesday – 0

Wednesday – 0

Thursday – 9.5 in 1:26:00; Max rep push up test – 31

Friday – 5 in 1:00:00

Saturday – 10 in 1:33:59

Sunday – 4.5 in 36:24

Goals for Last Week:

  1. Three days of body weight work – FAILED
  2. Run at least 45 miles, ideally 50 – FAILED
  3. Survive to fight another day – DONE?
  4. Lose a pound – DONE

Looking Ahead

This was another tough week in what has been a tough and disappointing month. At this point, I just need to put it behind me and concentrate on salvaging my fall marathon. Its going to be balls out from here on out.

Goals for Next Week:

  1. Run everyday
  2. Run at least fifty miles
  3. Exercise, including bodyweight work and stretching, for a total of ten hours
  4. Lose a pound

Training Totals Week Ending 2.13.2011

RECAP: Well, things are getting better. Not as quickly as I’d like, but they are getting better. The foot is still hurting, though the pain is more intermittent. I’m trying to institute a regular regime of stretching, massaging and icing and I hope that works.

I have my first race of 2011 this weekend, the Prospect Park Cherry Tree Ten Miler. I haven’t run ten miles in weeks, so this should be interesting. I predict pain and disappointment.

Summary

Run Streak: 7

Average Weight – 175

Running Miles: 32 in 5:02:57

Bike Miles:0

Body Weight Work: 0

Total exercise time: ~5 hours

Daily Breakdown:

Monday – 6 in 57:41

Tuesday – 6 in 53:21

Wednesday – 8 in 1:14:21

Thursday – 6 in 54:42

Friday – 1 in 9:30

Saturday – 1 in 8:57

Sunday – 4.5 in 44:34

Goals for Last Week:

  1. Run everyday – DONE!
  2. Get bike fixed – DONE!
  3. Run at least 35 miles – FAILED (but sooo close.)

Goals for Next Week:

  1. Run everyday
  2. stretch, bodyweight work, icing every day
  3. Run at least 35 miles

Training Totals 1.9.11

RECAP: Not the week I was hoping for, that’s for sure. I’m just going to pretend that I meant this to be a recovery week and move right along. My legs were dead tired by Wednesday and hitting forty miles for the week disappeared somewhere on Saturday morning. This week (which is already half over as I write this) is shaping up to be much better. Gotta just keep getting out there, gotta just keep getting the miles in.

Running wise the best thing that happened this week was that I met up with “Spaniel” one of the very fast guys on Runningahead for a beer and a burger. He is a great guy who imparted a lot of running wisdom. My biggest take away from the conversation was that I need to be doing at least one workout a week starting now. I keep putting off workouts saying to myself, “oh I’ll start tempo runs when I reach 50 mpw for a month” but Spaniel thinks that’s bullshit. I need to be picking up the pace at least once a week. I have already implemented that advice this week.

This coming week I am planning to push it hard, get to 50 mpw and then take another cut back week before I enter a month of 50 mpws. We’ll see where it all goes from there.

Summary

Run Streak: 21

Average Weight – 175

Running Miles: 33 miles in 5:07:02 average pace:    9:19 / Mi

Bike Miles: None

Body Weight Work: None

Total exercise time: ~5 hours

Daily Breakdown:

Monday – Ran 4.5 in 40:21

Tuesday – 6 in 53:31

Wednesday – 4.5 in 43:00

Thursday – 1 in 9:00

Friday – 4.5 in 45:32

Saturday – 4.5 in 45:00

Sunday – 8 in 1:13:38

Goals for Last Week:

1. Run everyday, at least three miles – FAIL

2. Run at least 40 miles for the week – FAIL

3. Do body weight work at least three times – FAIL

4. Eliminate diet soda – DONE!

5. Watch what I shove in my mouth and lose a pound – DONE

Goals for Next Week:

  1. Run everyday, at least three miles
  2. Run fifty miles for the week
  3. Watch what I shove in my mouth
  4. Do at least one “work out”

 

Training Totals 7.4.2010

RECAP: Wow, what a week. The first part of it was a whirlwind of work and other commitments as I tried to get everything set before I went to Cape Cod for the Fourth of July. The second half was all running, drinking beer and laying on the beach. I haven’t had a vacation in a long, long time, it felt great.

And, most importantly, I finally, after trying too many times to count, hit that fifty mile mark. It hurt, but in a good sore muscle (and not a bad I’m injured) sort of way. I’m pretty damn stoked.

What does fifty miles for the week mean? It means that a full twenty weeks out from my fall marathon I am already running more per week than I ran at the height of my last training cycle. It means that if I can stay injury free from here on out, and can keep up this level of mileage, I should be able to break four hours this fall. It means I am one step closer to a BQ.

Summary

Work out streak: 7

Run Streak: 7

Average Weight – 179

Running Miles: 50 miles! in  7:44:44 for an average pace of 9:18 pace

Row Meters: 0

Bike Miles: 0

Swim Miles: 0

Body weight exercises and balance work: 0

Total exercise time: ~7:45 hours

Weekly Data:

Monday – Ran 7 in 1:06:00

Tuesday – Ran 7 in 1:02:59

Wednesday – Ran 3 in 25:00

Thursday – Ran 10 in 1:30:29

Friday – 7 in 1:05:07

Saturday – 5 in 47:09

Sunday – 11 in 1:48:00

Goals for Last Week:

1. Run at least 45 and hopefully 50 miles for the week – DONE!

2. Exercise for at least seven hours – DONE!

3. Male time at least twice for body weight work – FAIL

Goals for Next Week:

1. Run at least 45 and hopefully 50 miles for the week

2. Exercise for at least seven hours

3. Watch what I stuff in my mouth and hopefully lose a pound.

Training Totals 6.27.2010

RECAP: Another week of running disappointment. Again, I started off strong and ended weak. I am getting in really good runs during the week when all I have to do is work and run, but the weekends, which have been a series of massive social commitments have foiled my plans to return to a decent amount of mileage. I shouldn’t complain, I mean, the reason I didn’t get a run in this Sunday is because I was stuck in traffic coming back from the Hamptons. Boo hoo. I should have gotten up early on Sunday morning, but I didn’t, and because I didn’t prioritize running, I didn’t get the miles. Ok, lesson learned.

This week, I am going on vacation to Cape Cod. I’m stoked not only because I get to drink beer and go to the beach, but also because I am sure for the first time in weeks, that I will have enough time to sleep and run as much as I want. Fifty miles, here I come.

Summary

Work out streak: 0

Run Streak: 0 Days

Average Weight – 179

Running Miles: 35 miles in  5:26:11 for an average pace of 9:26 pace

Row Meters: 0

Bike Miles: 0

Swim Miles: 0

Body weight exercises and balance work:0

Total exercise time: ~5:30 hours

Weekly Data:

Monday – Ran 7 in 1:05:21

Tuesday – Ran 7 in 1:04:18

Wednesday – Ran 10 in 1:32:52

Thursday – Ran 7 in 1:05:17

Friday – 1 in 9:30

Saturday – 3 in 28:53

Sunday – OFF

Goals for Last Week:

1. Run 40 miles for the week. Period. No excuses. – FAIL

2. Exercise for at least six hours. – FAIL

2. Make time at three times for stretching and bodyweight work. – FAIL

3.  Watch what I eat and try and lose a pound. – FAIL

4. Slow down on the runs to ensure you stay injury free and able to train. – DONE?

5. Write something for this blog that might actually be interesting to someone. – DONE

Goals for Next Week:

1. Run at least 45 and hopefully 50 miles for the week

2. Exercise for at least seven hours

3. Male time at least twice for body weight work

Training Totals 6.20.2010

RECAP: This week started off well enough and then fizzled in the face of massive scheduling conflicts and hotter than hell weather. On the plus side, I have really been extending my weekday runs, which is going well. Many days this week I got in more than six miles, and on Wednesday I really started building up a long run, getting in 7.5 miles.

On the negative side, for the second week in a row, I was not able to build a run streak, this time not because of illness, but because of family obligations (E’s cousin had his Bar Mitzvah and it was an all day, all night family affair). Then on Sunday what I had planned to be a long run fizzled in the face of massive heat and a packed schedule.

Since the marathon I feel like my runs have sucked. That has got to stop. If I have any hope of breaking four hours this fall I need to put some serious miles in, and to do that I have to make sure I prioritize running. This week is it, a line the sand, I’ll hit forty miles for the week or I will die trying.

Summary

Work out streak: 0

Run Streak: 0 Days

Average Weight – 179 (definitely possible that this will go back up to 180 next week, but the trend is definitely towards getting lighter, which I am so happy about. I’m looking forward to 175)

Running Miles: 31 miles in  4:43:31 for an average pace of 9:13 pace

Row Meters: 0

Bike Miles: 0

Swim Miles: 0

Body weight exercises and balance work:0

Total exercise time: ~4:45 hours

Weekly Data:

Monday – Ran 6.5 in 57:38

Tuesday – Ran 3 in 26:47

Wednesday – Ran 7.5 in 1:12:14

Thursday – Ran 6.5 in 58:29

Friday – 3 25:16

Saturday – OFF

Sunday – Ran 4.5 in 43:07

Goals for Last Week:

1. Run at least 35 miles for the week, hopefully 40+ – FAIL

2. Ice the ankle and stretch IT band regularly – DONE

3.  Watch what I eat and try and lose a pound – DONE

4. Slow down on the runs to ensure you stay injury free and able to train. – DONE?

Goals for Next Week:

1. Run 40 miles for the week. Period. No excuses.

2. Exercise for at least six hours.

2. Make time at three times for stretching and bodyweight work.

3.  Watch what I eat and try and lose a pound.

4. Slow down on the runs to ensure you stay injury free and able to train.

5. Write something for this blog that might actually be interesting to someone.

Training Totals 6.13.2010

RECAP: Well, it was bound to happen eventually, a week of fail. It started off with me having a tough time fitting decent runs into my schedule and it ended with me laying on my couch sick as a dog and for the first time in over 100 days, unable to run. I had run for the previous 114 days and worked out in some form for the previous 162, but a serious flu left me unable to hold down any food, never mind run a mile. And to top it all off, I couldn’t get out of bed on Saturday to run the Lawyers have a Heart 10k

I was beyond disappointed, but with the forced two days off, my ankle is feeling better, my stomach is feeling better and I am ready to get back on this wagon and start thinking serious about training for a fall marathon.

Summary

Work out streak: 0

Run Streak: 0 Days

Average Weight – 180 (wild fluctuation in the weight this week, what with puking and all)

Running Miles: 20 miles in  3:04:05 for an average pace of 9:13 pace

Row Meters: 0

Bike Miles: 0

Swim Miles: 0

Body weight exercises and balance work:0

Total exercise time: ~3:00 hours

Weekly Data:

Monday – Ran 2 in 16:50

Tuesday – Ran 1 in 8:45

Wednesday – Ran 4.5 in 43:00

Thursday – Ran 6.5 in 59:08

Friday – SICK

Saturday – SICK

Sunday – Ran 6 in 56:19

Goals for Last Week:

1. Pay attention to this ankle and determine whether or not it is a serious problem – DONE

2. Watch what I eat and try and lose a pound – DONE

3.  Run the Lawyers Have a Heart 10k – FAIL

4. Make a concerted effort to find time for bodyweight work at least three times. – FAIL

Goals for Next Week:

1. Run at least 35 miles for the week, hopefully 40+

2. Ice the ankle and stretch IT band regularly

3.  Watch what I eat and try and lose a pound

4. Slow down on the runs to ensure you stay injury free and able to train.