Week of February 29 (20.58) Dasani Half Marathon

Monday

This is the Myrtle Beach Dasani Half Marathon week. It's probably not advised to have your dust-buster race one week before your event, but my injury had poor timing. Yesterday I competed in the Whitestone 30k relay, running the first leg (6.8 mile) for the Roadkill Runners. My average pace was 8:07 over the most challenging course I've ever ran. My body held up very well and I left with plenty of confidence going into my half this coming weekend. 

I did have some right foot pain after the race, but once I got out of my flats I was OK. I need to set an appointment with Dr. Caplan for sometime in March.

Tuesday

Morning run. Before I headed out the door this morning I rolled out my hamstrings, calves, adductors, and glutes. Warm up included squats, LM, LS, and drills. ~ 4 miles easy with 6 x 100m strides and stretch. GSM and stretch.

Wednesday

Recovery.

Thursday

Travel. I made it to MB in 6 hours and 50 minutes. It's food then bed for me.

Friday

Friday morning is a little overcast. I'm hoping the sun breaks through shortly. I slept pretty good.

Saturday

Dasani Half Marathon. My ass is kicked; by the 5-6th mile my right hamstring was beginning to act up and I couldn't hold the pace; as hard as I tried I could not hold. It was physical but somewhat mental as well. Miles 8, 11, and 12 were my worse and I only had one sub-8 mile after 5.

Sunday

I'm still extremely sore especially in my calves. My right foot is also an issue. 

I was a little disappointed in my race but I feel fortunate that I was able to pull it off. I plan to race more this year, cross train more, and enjoy the process. I can't wait to get back out there and race.

2016 Race Schedule and Goals

February

28 - Whitestone 30k Relay

Goal: Finish my leg with an average pace around 8:00. 

March

5th - Myrtle Beach Dasani Half Marathon

Goal: If I hit any of these I will be pleased and blessed. 

1 - All American Standard 1:47:53 > 8:14 pace > I got this one.

2 - Beat my previous race PR 1:44:11 > 7:57 pace

3 - Sub 1:40:00 > 7:38 pace

26th - Resurrection Run 5k

April

Knoxville Half Marathon

16th - Secret City 5k

30th - Dogwood Classic 5k or Rock 'n' Roll Nashville 1/2

May

14th - The Boss Hog 10k + 5k Challenge

June

Tennessee Senior State Meet 

I plan on racing the 800 or 1500 at the senior state meet this summer and would like to improve on my 1500 PR of 6:04.17. I would also like to meet the minimum performance standard (MPS) for the nationals. 800 - 2:36.40 and 1500 - 5:24.20. The latter would be a lofty goal.

July

16th - Crazy 8

Week of February 22 (28.09) Whitestone 30k Relay

Monday

I became a morning runner today. I hope it lasts. 

Easy run. Squats, LM, LS, and drills. 4 miles (average pace 9:06 & HR 155) and 4 strides. Stretch. GSM and stretch. It's was an overall good run. I had very little discomfort during the easy 4. The strides were a bit tricky; I'm still unable to cut loose. 

XT. Upper body strength. 

Tuesday

I am a morning runner again today. I didn't sleep as well last night, but I'm still feeling fine. 

Speed session. Squats, LM, and LS. 1 up. 2 sets of 3 quarters (2:01.0, 1:59.6, 1:54.6, 1:59.0, 1:52.3, 1:53.3) with a 25m walking IR between reps and an easy quarter between sets. 1 down. Stretch. GSM and stretch. I am pleased with this effort. I wish the reps had been a bit faster, but for my first speed session in 5 weeks everything went well.

XT. Leg day with core.

Wednesday

Running recovery day.

XT. Upper body strength and core.

Thursday

Easy run. Squats, lunges, drills (abbreviated warm up). 5 miles with 6 x 100m strides (average HR 139). Stretch. GSM and Stretch.

Friday

I woke up not feeling too well. It might have been the wings and nachos, or maybe the rum and Corona. I didn't think I drank too much, but I sure felt rough. 

Easy run. LM and LS. 6 miles easy with 6 x 100m strides. Stretch.

Saturday

XT. Vinyasa flow yoga 75 minutes with Joan.

Sunday

Whitestone 30k Relay. I'm up and readying myself for the Whitestone 30k Relay. This will be my first race of the year. I unfortunately missed out on my previous 3 attempts due to a cancellation and an injury. I'm anxious to see how my body reacts.

I was hurting...

Week of February 15 (24.15)

Monday

Easy run. LM, LS, drills. 4 miles easy on the treadmill (38:22). GSM.

Tuesday

I didn't sleep well last night; up a couple times.

Easy run. LM, LS, squats, drills. 4 mile loop (average pace 9:16, average HR 157). GSM. Stretch.  

XT. Strength: chest, triceps, and core. RPM 50 minutes. Stretch.

Wednesday

Recovery and XT. C2 1k 4:41. Strength: back, biceps, and core.

Thursday

I woke up early, around 1:30. I went back to sleep but woke up for good around 5:10. I feeling tired now. 

Easy run. LM, LS squats, and drills. 4 miles (average pace 8:53, average HR 146). Strength: hip extension and calf press. GSM and stretch.  

XT. RPM 50 minutes. Stretch.

Friday

I didn't get off work in time to run. I'm very frustrated with myself. 

Saturday

Long run. LM, LS. 12 miles (average pace 9:57, average HR 162). This run was really important for me in preparing for the MB half. I had some discomfort but it's not lasting pain. 

Yoga. 75 minutes of vinyasa flow with Lindsey. 

Sunday

Recovery. 

 

Week of February 8 (19.3)

Monday

I'm not feeling too great today. I'm only 4 weeks out from the MB half.

Easy run. LM, LS, 3 miles easy. GSM. Stretch. I felt a little better today but only slightly.

XT. Elliptical x 25 minutes. 35 minutes of upper body (chest and triceps) and core strength.

Tuesday

I tried doing some foam roller for my right leg issues. 

Easy run. LM, LS, drills, 4 miles easy (much better than yesterday). GSM. Stretch. I'm getting better; getting ready to kick some ass!

XT. TM walk, 1.5% grade, 20 minutes. 51 minutes of RPM. 

Wednesday

XT. 20 minutes of easy cycling. Around 20-25 minutes of upper body (back and biceps) and core strength.

Thursday

Easy run. LM, LS, drills, 5 miles easy (getting better). GSM. Stretch. 

Friday

Recovery.

Saturday

Long run. LM, LS, drills. 7 miles. Stretch. 

Sunday

Recovery.

Week of February 1 (2)

Monday

I didn't sleep too good last night. I woke up several times and couldn't get back to sleep. My legs are aching.

I went to the general surgeon today and he said I didn't need surgery, but I need to give it a couple weeks more before running.

XT. Elliptical x 20 minutes, bike x 10 minutes, elliptical x 20 minutes. Push ups, head bangers, Austrailan 3 sets of 10 reps. I managed the elliptical much better today. Ice after.

I want to try this workout  from Men's Health when i'm recovered from my abdominal strain.

Grab a pair of light 5 to 10-lb. dumbbells and alternate between 20 seconds of work and 10 seconds of rest for each exercise in the following 8-exercise circuit:

1- Jumping Jacks
2- Skier Swings
3- Thrusters
4- Rotational Punches
5- Diagonal Chops L/R (switch sides halfway)
6- Discus L/R (switch sides halfway)
7- Ground and Pound
8- Speed Z Presses

After completing all 8 moves, rest a minute. That’s 1 round. Do up to 6 total rounds for a 30-minute workout.

Tuesday

I slept good enough last night but still woke up early; around 4:30. I'm still experiencing night sweats. My injury is improving but slower than I like. The fast and feast diet seems to be working. 

Morning flow. 2 sets each of single leg squats (reps 6), tubing ER (reps 15), tubing horizontal abduction (reps 15), clams (reps 15).

XT. Elliptical x 25 minutes, walking x 10 minutes at 3 MPH and 1.5% grade, bike x 20 minutes. 2 sets each pull ups (reps 3) and dips (reps 5).   

Wednesday

The fast and feast diet is working great. I'm down to 172.4 this morning. It will be more challenging when I get back to running and I need more calories. I think my new goal racing weight will be 165.

Morning flow. 2 sets each of single leg squats (reps 8), tubing ER (reps 10), tubing horizontal abduction (reps 10), clams (reps 15), and plank.

XT noon. Les Mills RPM 30 minutes. Stretch. I held up very well for the first high intensity effort since my injury.

XT evening. Elliptical x 20 minutes. 3 sets each of head bangers (reps 10), push ups (reps 10), dips (reps 6). 2 sets of pull ups (5-7). 

Thursday

XT. 2 sets each of push ups (reps 10) and head bangers (reps 12-15). RPM for 45 minutes. My legs are pretty tired following this workout. 

Friday

XT. LM, LS, elliptical x 30 minutes. GSM. 2 sets of pull-ups (reps 5). 

Massage therapy.

XT. Bike x 20 minutes. Dumbbell shoulder: press, shrugs, lateral 3 set of each. 1 set each of diagonal chops, discus, skier swings. 

Saturday

Recovery.

Sunday

Easy Run. LM, LS, 2 miles really easy. This may have been the slowest 2 miles I've ever run. It nice though to get out and run.
XT. Les Mills x 46 minutes. Stretch.