Week In Review-Back on Track!!!

     This week of training I finally can say I am getting back on track.  It's been close to a month now since I ran the Pittsburgh Marathon and I took some time to get back into the full swing of training.  My prior weeks were less miles than I normally would run, and if I missed a day I didn't let it bother me.  Well that is no more, from this point on I am a man on a mission.  That mission includes running some PR's this summer and really going all out for the Erie half marathon and the Columbus full. 

MONDAY- I recapped Monday in last weeks blog but just to go over it again I ran 4 miles. The goal was to come in with 4 miles at the same pace.  I failed miserably, but still ran a fairly good time. 

TUESDAY- I decided to bring my running gear to work and go as soon as I clocked out.  I was excited because it was going to be a new course so I knew I wouldn't get bored.  I work one mile from downtown so I headed into town and ended up doing a 5 mile loop.  I wasn't paying attention to the time when I was running but when I finished I realized that I had ran a fairly good time of 38.45.  I felt really good when I finished and I am looking forward to doing a few new courses from my work.

WEDNESDAY- I really got back on track this day. My old high school track for a speed workout.  When I arrived I just kept thinking this is going to suck because the clouds were getting dark and I could hear thunder in the distance. I did 7 400's with a 200 meter walk in between in each one.  My first split was a 1:29 and my goal was to shave a few seconds each time.  I ended up running a 1:02 for my last lap. I was winded and hurting but I accomplished what I wanted to do.  I then ran 800 meters sprinting the straight a way's and jogging the curves.  I ended with a 800 meter cool down.  Somehow I managed to beat the rain as well.  Every time I am on the track it brings me back to my high school days of training.  It was always hard and we all complained but our times always dropped and I am hoping that history will repeat itself.

THURSDAY- I took this day to do some stretching and used my foam roller for a bit.  I have been running pretty good but I can still feel some pain in my hip.  It's nothing major but I still want to be careful.  Better safe than sorry.

FRIDAY- I was lucky and got out of work early. I was pumped to get home and go for a nice run since my wife and I had dinner plans with some friends.  I did a 6 mile course that I do a lot so I like to see how my time is compared to other times.  I didn't run my best time but I did almost get hit by a school bus.  Some asshole driver wasn't paying attention and swerved from his lane onto the shoulder were I was.  I had to jump into a yard to avoid the bus.  The driver realized he was off the road and got back into his lane.  No apology or even a look to say I am sorry from him.  So I did what I do best and shot him the finger.  BOOM!!!!!  that's what you get if you don't want to say sorry!

SATURDAY- Normally I would do my long run on this day, but I wanted to try experimenting on my run.  Ever since the marathon I have been focused on hydration. I went to buy a water bottle that attaches to your hand, but I didn't like how it felt. I saw the water belts but I don't know how I would feel with something attached to me at my waist.  I decided to just carry a normal bottle of water. The 12 oz. bottle you see in every cooler of every convenience store.  I set out for a very hard and hilly 7 miles.  I didn't worry about the time, I was just trying to see what it felt like to run with something in my hand the whole time. I still am unsure though if there is something else out there that may be better for me.  I wish I could find a small bottle that attaches to my hand.

SUNDAY- (Today) My wife and I did our normal routine in which we take our dog on a trail for a walk. We tried a new trail today that even had a dog park. I am unhappy to announce that I am that guy with the asshole dog at the dog park.  I am pretty sure we made one girl leave with her dog after my dog got into a fight with another dog. I think they were playing but no one else did.  Such an embarrassment.  After dinner tonight I will go to the gym and do some leg workouts.  All week I felt my legs were getting tired faster than they should of, so some light work out on them is in need.

This week I will be running a 1 mile race on Thursday.  It's called the gateway mile and is held at the gateway middle school track at 7:00 pm.  They run a few heats based on your predicted time.  It's a free race and there is always some good runners that show up for it.  It is also great to see where you stand early in the season.  My goal is to finish just below 6 minutes and work on that for the remaining of the summer and hopefully get back to a sub 5 before the end of summer.  We shall see.  If any Pittsburgh runners are free Thursday night I recommend coming out to run it.  It's always a good time.

Any recommendations for what I should use for carrying water? What works best for you?

9 Weeks Till Race Day (Hydration Is Key)

     Another week has gone by and we are another week closer to the Pittsburgh Marathon.  So last week I was saying I felt some pain in my legs as I was running, and I thought it may be due to lack of hydration. So my goal for this week besides getting in some good runs was too make sure I was hydrated through out the days. I would wake up every morning and eat my cereal bar and drink a Powerade on the way to work.  Once I finished my drink I made sure to refill the bottle at least twice during work. Once home before I would go running or go to the gym I would drink another glass of water with a mixture of recovery powder.  I figured it has all the amino acids and creatine you would want in your body after running so it cant be to bad before a work out as well.

Monday
   Due to the shitty weather (go figure) I was forced to go to the gym and use the treadmill.  I did 6 miles with intervals every 3 minutes changing my pace from a 9 minute pace to a 7 minute pace.  I felt really good for the whole work out and was pain free.  Once finished running I worked on my abs for about 20 minutes using different machines.

Tuesday
   Once again the weather was not good and I was back at the gym to use the treadmill.  I did 8 miles of a progression run. I started out at a 10 minute pace and every mile I would increase the speed until my last mile was a 6 minute pace. I felt really good again and was pain free again.

Wednesday
   I used this day as my cross training day. I went to the gym and road the bike for a half hour doing 8 miles, followed by a half hour of lifting on the machines. I then spent 20 minutes of doing nothing but abs.  I felt really good and I have noticed the bike has become easier for me and I am starting to be able to lift more.

Thursday
    I used this day as my rest day. It felt good to take the day off and get some running around done that I needed to do.

Friday
    Did a quick 4 miles outside, even though it was cold and snowy and then came inside and used the foam roller.  Still was pain free and I figured the foam roller would help my legs get ready for my long run the next morning.

Saturday
    Time for the long run and time to take some advice and try to go a little harder than normal.  I did 15 miles at a 7:45 pace.  At about the 6th mile I started to have trouble breathing and I had to stop for a quick second to get my wind back.  When I started up I decided it would be a good time to take my GU.  I was feeling really good and I felt like finally all is going good.  Then on mile 12 my left leg started to go numb. 9 years ago I broke my ankle and every once in a while I will get pain from it.   I was told by the surgeon this would happen.  Over all though I felt like I had a good run and even though there is room for improvement I was happy with my progression.  On a side note this was the day I realized I need to retire one of my favorite running shoes.

My Brooks Pureflow 2's and me had some good runs together. We did the New York Marathon as one and we trained a lot for Pittsburgh this year as a team.  The time we stepped in dog shit could of been something we didn't need but it was still an experience.  I will miss running in these shoes. But now it is time to bring out a new pair of shoes and try a new brand.  I decided to go with Saucony this time around.  I am not a person that likes to spend 140 dollars on shoes every other month so what I like to do is wait till they bring out a new model and just buy the last model at a cheaper price.  From running for so many years I have been able to figure out what shoe is good for my foot type and what shoe will work for me.  So let me introduce you to the new part of my team.
I am hoping me and these shoes will have some good runs together and we will even set a PR at the Pittsburgh Marathon this year.


      Today we are expected to get somewhere of 4-8 inches of snow, and the roads are already looking bad so it looks like I will use this day as a stretching and foam rolling day.  Hopefully this weather breaks soon and it will be everyday that we are all running outside.  


    Last night I got to take some time off thinking about running and my wife and I went to watch my friend as he boxed for the golden gloves tournament.  Win or lose I got to say I am proud of him. He went the distance and did unreal for his first fight.  I cant wait till his next fight to go watch him again.  I am a sports fanatic and like all sports.  So when I get the chance to go see a friend do their sport it is always a good thing.  Everyone needs support when they are doing their thing!

How is your training coming along?
What do you do with shoes that you no longer run with?