week 4

Got run 1 done, fairly easy.  Run 2 not so much.  I was able to do my warm up mile and did 1.25 mile at the set pace, but didn't finish my run.  Then with a busy weekend, Run 3 didn't even get started.  That should make Week 5 a tough week...

Run 1

10 minute warm up

2 x 400
1 x 800

10 minute cool down

Run 2

1 mile
1.5 mile @ ST
1 mile

Run 3

3.5 miles at MT

week 3

1st run

10 minute warm up

4 x400

10 minute cool down

2nd run

1 mile warm up

1 mile @ 8:22

1 mile cool down

5 minutes of drills

called for 3.5 miles at 8:34

warmed up for .75 - ran 3 miles at 8:34 - walked for a few minutes, then .5 at 8:34 followed by 10 minute cool down.  Probably finished around 4.5 miles

Vibram Five Fingers Bikila are on my feet as I type this

Well I broke down and got a pair of Five Fingers today, they are not easy to track down.  I have gone to several stores trying to find the ellusive size 42.  I have tried on the 43 and it is too big, the 41 was way to small.  I am not 100% confident that these 42s are just right.  I have been wearing them around the house today and my big toe feels a bit cramped, the other toes are all good though.  I think my big toe is size 43.

I am not schedule to run until Sunday, but I may push my run up to tomorrow morning to see how I like this.  If they aren't good running shoes, I don't know what I am going to do with these things because they are UGLY.

week 2

Same as the first, only adding an extra 400 on day 1

10 min warm up

3 x 400

10 min cool down

Done.

Day 2

1 mile warm up

1 mile ST

1 mile cool down

Done. Actually did 8:27 for .25 then 8:19 up to .90 then 8:27 for the final .10, we can't set our treadmill to 8:23. After the 3 miles, did an additional 5 minute cool down with form drills.

Day 3

3 miles at MT

Only managed 2 miles at 8:34, plus form drills and cool down, will do another mile with the kids tomorrow, possibly two

No new shoes for me...

but Leland got himself a pair of Five Fingers and he is loving them.  Tomorrows 3 miler will be their first test.

don't know how much "running" I will be doing now

My buddy, Dave, at Fairway Golf Carts was nice enough to let the family test drive a new Tomberlin Emerge Classic.  This thing is so much fun, instead of T and I running around the neighborhood, we are putting the kids on the back and driving around the neighborhood.  We usually walk to the park, this morning I took the kids on the golf car to go play.  The love riding in this thing around the neighborhood.  Wish we could take it to get new running shoes this afternoon!

Speaking of running shoes, don't know if I am daring enough to try out those Vibram Five Fingers or not.  Will update you on what I decide.

This weeks runs

#1

10 minute warm up

2 x 400 @ 1:51

10 minute cool down

Actually ran 3.2 miles in 35 minutes including 5 minutes of form drills after my 12 minute cool down. Workout was done on the treadmill.

#2

1 mile warm up

1 mile ST @ 8:23 (was actually 8:19 due to settings)

1 mile warm up

Workout done Saturday AM on treadmill, plus 5 minute cool down.

#3

3 miles at mid tempo 8:38

did 3 miles at 27:54

Going to redo my paces based on my best 5K this year (25:09), instead of my 5K PR

#1


400 1:51  - 7:24
600 2:49
800 3:47 - 7:34
1000 4:46
1200 5:46
1600 7:50
2000 9:52

#2

Short 8:23
Mid 8:38
Long 8:53
Easy 9:58

#3

hmp 9:01
+20 9:21
+30 9:31

Let's see how this goes.  8)

well that sucked

I will not be able to use those times for my program.  Obviously, I am not in my top 5k shape or even close.  Today was probably my first run since Vegas - 6 weeks ago.

3 miles, just under 30 minutes.

Week 18

Wednesday

10 minute warm up

12 x 400 (1:48) 90 second rest

10 minute cooldown

Friday

2 miles easy 9:45

3 miles at short tempo 8:10

1 mile easy 9:45

Sunday

8 miles at HMP +20 9:07

I hate running

OK, I hate doing anything that doesn't involve sitting on the sofa and eating twinkies or cold stone.

I am going to try and embrace this new running program that T has been doing, "Run Less, Run Faster."  Next week, I will run Wednesday, Friday and Sunday and see how that goes. 

Key Run Workout paces

#1

400 1:48
600 2:44
800 3:41
1000 4:38
1200 5:37
1600 7:37
2000 9:36

#2

Short 8:10
Mid 8:25
Long 8:40
Easy 9:45

#3

hmp 8:47
+20  9:07
+30 9:17

Julia's Run for a Reason 5K

Today was Julia's Run at Starkey Park. Due to transportation issues with getting everyone from the parking lot to the race start, the race started about 15 minutes late. Those 15 minutes gave that warm Sun a few extra minutes to crank up the heat. You would never have known that it was October by the time the race started - it was hot!

Today was a redo of last week. I did forget the Garmin 310XT this morning and was not happy about it. So it was hard to pace us, I ran with my Iphone in my hand. It was a big PITA, the app I used is by FutureApps called "Distance". I can't get that thing to work for more than 10 minutes, it constantly locks me out of my bike or run. I don't think I will be using it again. It went out on me short of the two mile mark, but I was still able to get a decent idea from the time on the clock. We finished the two-mile mark today at 15 minutes, about 50 seconds faster than last week, which is a HUGE improvement for Leland. After the race, another runner came up to us and said, "Do you know you guys were at a 5:18 pace there for awhile?" That goes back to the disappointment of an app. I had no idea, I thought we were running low 7:00s but we were all over the place those first two miles. Just like last weeks race, after the two mile mark I fell apart again dropping to over 9 minutes per mile. Leland took off about the 2.7 mile mark and I decided to get some water and walk through the break. I jogged it in, finishing at 25:39 and Leland finished first in the 14 and under age group with a 24:35 (about 2 seconds slower than last week). Caden ran the kids fun run and looked very strong finishing in 10 minutes and change. Not too shabby for not running often these days. I don't know where the boys get it, they both are going to be very strong runners if they maintain their passion.

Longleaf is right around the corner

and I still can't get pumped up for any training at all. I rode the trainer this morning for about 20 minutes and then stretched. Not even close to the shape I was in this time last year. I will be happy when this month is over. I miss my jiu-jitsu. Sharing the mornings with the wife this year has been a real PITA. Not being able to get into a regular grove for my days has been frustrating. We have Julia's 5K this Saturday, Longleaf the following Sunday, then the Tower of Terror 5K on the 24th. Busy month, I am looking forward to not having any time commitments soon!

Gator 5K

Yes, me, Florida State University class of 1995, ran in the Tampa Gator Booster 5K today with my baby-Gator son. The weather this morning was beautiful, it was crisp and cool before the start of the race. By the 8am start time, the usual Florida humidity peeked its head out, but it still wasn't too bad at all. Leland and I started out at a very fast pace running the first mile around 7:30. The goal before the start of the race was to push Leland to the two-mile mark, following his 16 minute requirement for karate. We hit the second mile at 15:50. As you can see, our second mile was 8:20, about my average mile time. I don't know what happened to me shortly after that, but I fell off. We dropped to almost a 9 minute mile. We bounced around the 8:45 mark or so up until about a half mile left. I asked Leland if he was ready to push to the end and he said he was fine. Our deal was, break the 16 minute mark and he could set the pace on the last mile. At 2.75 he took the go ahead nod and sprinted off, when I say he sprinted off, he looked like was shot out of a cannon. He passed a rather large group of people in front of us and finished at 24:33. Good enough to get him first place in the 10 and under age group. I limped in at 25:09. I enjoyed the run with Leland, the company was excellent, the atmosphere was fun, as they played Gator fight songs while we ran. Sure beat our usual weekend run in the neighborhood, that scenery gets boring after awhile.

Expedition Everest Challenge

Wave 10 this year, so there were 3 more waves behind us. We only had to wait 45 minutes before we took off this year. Bummed about getting to the party late didn't matter this year, it got canceled due to the weather. So only the first 7 or 8 waves got to do anything fun, like ride Everest. That is the best part about this race, only 4000 of your closest friends between you and a ride!

Our total time was 59:02

5K time - 30:47
Obstacle Course - 5:13
Scavenger Hunt - 23:03

We didn't get our splits from last year, but we finished 7 minutes slower, 4 of that in our 5K time.
I am sure our scavenger hunt time would have been faster had it not been for the monsoon that hit right after we finished the obstacle course. Despite the horrible weather, we had a great time. A big bonus we stayed at the new Bay Lake Towers the night before the race, it was awesome. Without a doubt the best place to stay at Disney.