I wanted to start off by saying Happy Mothers Day for all the moms out there. If it was not for my mom I would not be where I am now in my life. It was another successful week. I ran 70 miles for the week and felt good through most of the week. I ran a 5 mile AT run at 6:10 pace and put in a 14 mile long run. I also did 3 x 1 mile repeats on the track with a 3 minute recovery. They were not very fast, but they are not supposed to be right now anyways. I worked a high school track meet on Friday and it was great to see some of my former students run great. It would be great to go back in time and compete, knowing what I know now. The kids ran tough and was impressed with their competitiveness. If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.
Have you ever wanted to lose a few pounds? Well you know that the hardest part is stepping on the scale for the first time and seeing the damage. Instead of wanting to lose weight, I wanted to see my race fitness. That first race out is always the worst, because you do not know where you are with your training. It made it worse when I have not raced since last fall. I ran a 16:39 5k race which is an ok time. My splits were 5:22, 5:24 and 5:15 for the last mile. I was happy that I was able to finish strong. I will take this race and build upon it.
My mileage for the week was 69 miles. I ran a 5 mile AT run on Monday with a 6:10 average. My long run of 14 miles was on Wednesday. The weather has been great recently and I hope it continues. If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.
Finally, the weather has gotten better in Ohio. I was wondering if spring would ever get here. It’s amazing how great weather can put you into a positive state of mind. I ran 70 miles this week with my long run being 12 miles. The AT run went solid with an average pace of 6:10. The 70 mile mark has always been important to me. I have always felt once I reach this level I can think about racing.
This week I decided to start a mailbag of your running questions. If you watch the video I answer questions about on how to avoid injuries and are sprints after a run a good thing to do. If you have any other questions please feel free to email. Next week my goal is to run 72 miles with a long run of 13. I hope to also start thinking about my racing season coming up. Until next time, have a Great Run.
The weather pattern in Ohio has continued. It is very windy almost everyday and the temps are in the 30’s. The first two weeks in January were much warmer and I did not have to deal with so much wind. I have found there is not much you can do when it is windy. The main focus is on knee drive and relaxing the upper body as much as you can. When doing harder workout it’s best to have the wind behind you as often as you can.
In windy and cold conditions I usually wear my moisture wicking shirt and gortex jacket. The gortex jacket is one of the best purchases I have made for my running. You can’t believe how it protects you from the elements. The wind use to slice right through me with my other jacket. The gortex jacket I do not feel a thing. If you pick one up now on sale it will be well worth it.
This week I ran a total of 65 miles. Monday I ran my AT run with splits of 6:13, 6:09, 6:09 and 6:13. The slower spits were into the wind. My At run was not as smooth and it might be because of the wind. The rest of the runs were around 7:00 to 7:20 pace. I hoping for 70 mile next week and try to increase my long run to 12 miles. Until next time, have a Great Run
The weather this week has changed dramatically in Ohio. Tuesday it was 75 degrees then the following day the high was 35. The rest of the week was just as cold and on Easter day we had snow on the ground. It felt like it should of been Christmas day. Lucky for me I did not put my winter stuff away. This week I backed off on the training and ran a total of 59 miles. The first part of the week my runs were very slow because my legs were tired for some reason. I am guessing that the week before had something to do with that. I decided not to do an AT run and ran all my miles slow. I kept my heart rate between 135 to 150. I use a polar heart monitor quite often when I feel fatigued. It helps me to slow down so I do not overtrain. The second half of the week I started to feel better. If I feel tired for more then 3 days I focus on my diet. I get more carbohydrates and water into my body. There are times when I go to an all you can eat pasta bar and chow down to get the job done. Next week I will start increasing my mileage and will build upon that. My goal is to reach 70 miles in 2 weeks. Until next time, have a Great Run.
This video will show how to use Heart Monitiors. What your heart rate should be for different workouts. If you have more questions you can got to my Running Forum to post them or email me.