Week 6 Day 1 – BOOM! BOOM! BOOM! BOOM! (4 PRs) :)

A long time ago I read that on days when Olympic athletes set new records that they don’t necessarily feel they are at their best prior to their event.  That’s something else I had forgotten about but was jogged out of the cobwebbed recesses of my mind this morning’s training run.

On one hand, I know my numbers are laughable by any real runner’s standards.  I know my brother could bury these numbers with half effort but… I have to deal with me and where I’m at.  This is another thing that guy at the Nashville Expo talked about.  When he asked what time people were expecting to finish the race in.  He said a lot of people would mention prior runs or PR’s and… I can relate.  He spent some time talking about acknowledging what can be done NOW.  Today.

The excitement in my head stems from that fact that I’m beginning to give birth to a belief.  Considering I’ll ultimately need to believe I can run an entire marathon then the doc in me thinks I’ll need to be multiparous (multiple births) 🙂

I’ve been holding at 4o minutes total training time per my schedule for 7 workouts now and have been wanting to see a distance of 3 miles covered.  I finally hit 3.01 today, with my highest average speed of 4.5 mph, also had my highest average per mile pace of 13:12 and my fastest mile of 12:50.

I actually had progressively faster miles with 1st, 2nd & 3rd miles of 13:46, 13:15 and 12:50 🙂  …Reverse Splits!  🙂

The program I’m following is a 26 week program and I’m 4 weeks ahead in the program which is a darn good thing because I still think I’m going to need some extra time to get to Week 7 of the program which starts out with 20 minutes of solid running.  I’m getting closer and need to stick with what I’m doing and what’s working.  There’s only so much and so fast I can cajole this body into transforming itself into a running machine.

Unless there is some massive change in my running and I all of a sudden start running non-stop, I will need some extra weeks of training and conditioning.  I figure I’ll put the next week at 40 minutes run/walk with my 5 min warm up.  Might keep the 45 min run/walk up for two weeks then jump it to 50 min run/walk for two weeks.

A little more aggressive might be to take the next 4 weeks (if needed) to 45, 50, 55, 60 minutes 4 days per week.  Maybe not so aggressive since those times still adhere pretty well to the 10% rule.

I have become much more of a stretching machine and have especially been working on my right piriformis muscle.

I’m looking forward to a lot.  The first non-stop 1 mile run.  The first time around the 1.5 mile path at the park non-stop.  The first 1 hour of running non-stop.  Looking forward to four 20 minute non-stop runs for the week.  Looking forward to the long runs on the weekends.  Hmmm, 20 years ago there were no smart phones and I would have to take my car out the night before and drive a path for my long runs.  🙂

That run coming up – The full marathon in Wynne, Arkansas – it’s not a big run and there may only be 500 marathoners total but, this is a personal thing.  There is a masonic type meme I ran across recently that says something about people who shine from the inside don’t need the spotlight.

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I like that 12:50 mile time.  My average pace last month was 16:40 per mile.  We’re moving in the right direction 🙂

I just want to keep running longer and faster.

I usually add a quote to a text I send my brother w/ a screenshot of my run.  I added Steve Prefontaine’s quote today, “To give anything less than your best is to sacrifice the gift.”  good stuff 🙂

oh yeah – I’ve got a start on my Music Tab and augmented my playlist with an extra 30 songs.  🙂 🙂 🙂

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Longer, Faster – & my Weigh-In Wallpaper!

I’m in week 4 of my 26 week training program and completed 3 out of 4 of the needed runs this week.  Monday and Wednesday were pretty much the same, running 2.1 miles in 35 minutes.  On Thursday, I wanted to do better and after my first 5 minute run/walk interval I deviated from those 5 minute intervals for the first time and ran more when I felt like it as opposed to what the clock said.  The result was a 19% improvement in distance over the same amount of time and can be seen in the following two screenshots from my phone.

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Both of these workouts include a five minute walking warm-up then 30 minutes of running & walking.  The slower one is with strict adherence to jogging the start of each 5 minute interval and walking the balance.  The second was more free-flowing, running as I could and often involved not waiting an entire five minutes before starting to jog again.

In a way, I’m constantly on the lookout for improvements, anything to help bolster a belief that I am improving.  I will continue to have faith & trust in myself and the program I’m using.  I guess I have enough experience to know that improvement doesn’t always follow some theoretical linear fashion and there will be ups and downs but, overall, given enough time there should be a trend upwards.  Fits & Starts is one way I’ve seen improvement talked about before.

Weeks 5 & 6 of this program are the same and both consist of 35 minutes of walking and running.  I suppose, in the beginning, having 5 minute intervals where I run as much as I’m comfortable with then walk the balance of five minutes is a pretty safe and comfortable way to start out.

Oh, there was something interesting I noticed when coming to the last five minutes of yesterdays run – I was a bit sad that it was coming to an end.  That is quite a contrast from the 15 or 20 minutes I sat in my car before the run, when I was simply procrastinating and putting things off, even pondering going home first to get a bite to eat.  I’m glad I stayed and accomplished what I did.

I’m hopeful with the extra 5 minutes in weeks 5 & 6 that I’ll be covering 3 or 3.1 miles by the end of week 6.   I’m also hopeful because the 26 week countdown to the marathon doesn’t start until this coming Monday, and I’ll have already finished 4 weeks of the program.  How I end up at the end of week 6 will determine if I move on to week 7 which consist of straight running for 20 minutes on all four days of training or, if I will add week(s) to the program to continue to do what I’ve been doing to allow myself to build up to the 20 minutes of straight running, if necessary.

At least for this one workout yesterday, I was able to jog more and walk less and on another workout prior to Nashville, I jogged for over 5 minutes, non-stop.

Weigh-In Wallpaper  –
while I’m here I should get my wallpaper posted to help with my accountability.  The 12 week contest ended on April 10th, finale was on April 12th.  On Thursday, April 17th I got a new starting weight for myself.  The contest ended with me going from 316.2 down to 244.2 but, there was plenty of fluid loss in the last week so it wasn’t a very real figure to start from plus, I had a jar of peanut butter and a few other things waiting for me that I wanted to eat after the contest.  All told, I’m starting my 2nd 12 week session with a weight of 260.0.  I went up 2.8 pounds after week 1 and then down to 258 for my week 2 weigh in.

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The scale numbers are cropped from pictures of the scale I take when I weigh in.  I’m weighing in on the same scale I did when I was in the contest, at a place called Vitalize Chiropractic.  The lower right hand corner is where I’ve been keeping my training program so I can keep on top of things.  I haven’t seen any weight higher than that 262.8 from week 2 but I have seen weights as low as 254.7 which was the day after Nashville and probably due to dehydration.  The contest allowed us to weigh-in anytime during the week on Monday through Thursday and I might stick with the Thursday weigh ins while I can.  The percentage numbers indicates my change in weight as compared to my beginning weight.  Right now I am down 0.77%.  A drop of 10% over the 12 week period would be fantastic and put me in line with my friend from Memphis who writes the RunningLarge blog here on wordpress who purportedly weighs north of 235 lbs but still manages to crank out some incredible times.  He’s someone I’d like to emulate and keep track of.  Whenever I can figure more things out here on wordpress I’d like to copy his blog format as well since he list his stats and various runs that he’s done.  I’ve never had a centralized location for any of that stuff.  His 5k PRs are 26:30 (in a race) and 25:56 (in training) ….that’s a heck of a lot faster than I was thinking.  He has a 4 mile PR of 38:07 so, maybe I’ll try to get in 3 miles at a time equal or better than his 4 mile PR by the end of week 6.  I’ll keep working at it but, need to get to work right now.  🙂