Scott's Marathon Training Log

Delray Beach Milagro 5k Race Results

2010-02-07T12:54:00.000-08:00

So I ran another 5k, the Milagro Run for Miracles 5k in Delray Beach. I ran much better (in terms of pace and overall consistency) than I did two weeks ago in the Boca Torch 5k. My time improved to 22:43 and I came in at 24 of a couple hundred runners. For some reason, the Milagro 5k results still aren't posted. Stay tuned for thr 5k results. The Milagro Race results are now posted - http://www.eteamz.com/accuchiptiming/files/4THANNUALRUNFORMIRACLES5KRUN-WALK.HTM

Division Place 6

Scott Roy

Delray Beach FL

Bib Number -136

Age - 34

Overall - 24

Race Time - 22:43.5

Race Pace - 7:20/M

Boca Christian Torch 5k Results

2010-01-25T17:28:00.000-08:00

So in my first race since the 2005 Philadelphia Marathon. Accuchip timing email said:

Your overall finish place was 34 and your age group finish place was 1. Your overall finish percentile was 26 while your age group percentile was 25. Your time of 23:34.6 gave you a 7:36 pace per mile.

I am proud to have won my division, but dissapointed with my time. I just really started running again in January and I am glad to have gotten back into running races. I hope to see many more 5ks before the summer here in South Florida returns.

Boca Christian Torch Run - 5k, Jan 23rd

2010-01-21T13:04:00.000-08:00

So I have just entered my first race since the 2005 Philadelphia Marathon. I will be running the Boca Christian Torch Run on January 23rd in Boca Raton, Florida. Here's to nothing!

From Running on Sand to Running in Snow

2009-11-25T17:21:00.000-08:00

So I am way used to running in the sand, but I am currently in the air (free wifi from Delta, woot woot) on my way from West Palm Beach to the Berkshires in Massachusetts, so it looks like I am going to get some running in the snow. Sounds like fun to me. 85 degrees and humid to 30 degrees and icy. Hoping to avoid injuries and anxious for those burning lungs and runny nose!

Tips for Running on the Beach - 4 Runs of 3 miles last week

2009-06-01T13:34:00.001-07:00

Got in 4 nice runs ranging from 3 to 4 miles last week. Mostly running up and down Boynton Beach at the shoreline. Many stops to pick up sea glass. Total multitasking, combining my loves of running and sea glass collecting! I love running on the beach, although it cab actually be tougher than running on pavement, especially if you're running on the dry sand. But being able to jump in the water after you're finished with your run makes it worth your effort. Here are some tips for running on the beach:

Start on wet sand. If you're new to beach running, start out on wet, firm sand -- it's much easier to run on than the soft, dry sand. You can slowly add 2 or 3-minute intervals on the softer sand, with longer recoveries on the wet sand. As you get used to the dry sand, you can start running on it for longer stretches. Find those inbetween spots where the surface and sand consistencies change and its like running on different beaches

Stick to flat ground. Avoid running along a beach that's sloped because it can lead to injuries in your knees and ankles. My knees have been killing me if I end up running on the slopes

Ease into barefoot running. Barefoot running is a greatway to build up strength in your feet. But because we're used to wearing shoes all the time, our feet are not nearly as strong as they could be. If you start running barefoot on the beach too fast or too frequently, you could injure yourself. Begin with short runs -- just 15 minutes or so -- to build up some strength in your feet. And, of course, watch out for broken glass and shells (if you see broken sea glass, send it right to me.

Anyways, that's what I'm up to. Time to go run ON THE BEACH!

Running in the Rain

2009-05-21T19:28:00.000-07:00

Put in a couple of nice runs in the rain lately. Running in the rain here in Florida was the only way to run this week. I find it somewhat refreshing though and put in 3 runs totalling about 6 miles...7 minute pace average

Loving the Beach Life - Running in Ocean Ridge, Florida

2009-03-21T14:22:00.000-07:00

3 nice runs in 4 days mixed in with some bike riding. Once again I proclaim that I am back and a runner. Did a 6:30 mile the other day, ran 2.22 at 7:34 on Friday and then ran from Ocean Ridge (Briny Breeze) to Two Georges and back.....about 4 miles at a blistering pace this morning. I have enjoyed running along A1A in Ocean Ridge, and its refreshing to share it with the cyclists. My home is right near a stretch of a1a that is very popular with the road bikers. Also love running on old ocean drive with an unbelievable view of the perfectly blue waters of the Boynton Beach and Delray Beach shores. Loving it. Got caught in a terrential downpour running with Sarah today and it was a blast.

Solid Workout

2009-01-29T14:47:00.000-08:00

I was just slightly sore following a nice 2-1 soccer victory last night. Ok...way more than slightly. 12 minutes on the cross trainer (level 14 out of 20) got me warmed up. My mind forgot to tell my body that is 33 and not 23. As a result I put in a ton of effort and feel like I had a solid game. Hit the gym tonight for some shoulders (shoulder presses, front and lateral shoulder raises, shrugs). Worked in some abs. Then hit up some chest on the fly machine. Solid workout, but not as good as the previous few.

Circuit Again

2009-01-20T18:09:00.000-08:00

Half mile on the treadmill (late night trip and time limits) and then an intense circuit workout. 20 stations....60 seconds of green lights, 15 of red. 10 stations and 10 step-boxes. Several legs, back, shoulders, arms machines. On the step boxes we alternated speed/footwork, lunges, squats, calves, etc. Ass kicking workout that had me about to puke. Lots in my head and it helped to push it out for a bit.

Great Workout Today

2009-01-15T18:49:00.001-08:00

I was ready for the gym from the moment I woke up today. Had to wait until 7:30. We did 14 minutes on the cross-trainer (1.55 miles).

Bench - 4 sets
15 x 135
10 x 145
6 x 155
7 x 145
My 6 months out of the gym and my almost 34 years of age is most apparent on the bench. It is so aggravating knowing that I used to warm up with 150 and max out at 22o. I bet I could put up my body weight once....and I woulden't risk too much on that. It's aggravating, yet motivating.

We moved on to military presses, supersetted with dual-axis pulldowns.

Military
15 x 60 (behind head)
12 x 70 (behind head)
12 x 70 (to chest)

Pull Downs
12 x (100)
10 x (115)
10 x (100)

Next did two sets of tricep extensions laying on back
12 x 20 lb dumbbells
12 x 20 lb dumblells supersetted with narrow grip presses

Finished up with two sets of shrugs. 55 lb dumbells, moving up to 60.

Could barely drive home after. Had a smoothie with fruit and muscle milk and did up some chicken and peas. Time for a Natty light!

so it was soccer and not the gym

2009-01-14T19:18:00.000-08:00

Ahh, Super Sarah had a nice clearance over someone's head and landed it right on my foot in stride. I took two dribbles and realized that the net was empty and was able to send what was really a long pass 50 yards into an empty net. Good workout and felt great to be back on the soccer field at Ward Park in Winter Park. Hopefully we can make it back to the championship and take it home this season.

Do I smell a trend

2009-01-08T20:10:00.000-08:00

Yeah, I worked out 4 days in a row.

40 minute workout.

Bench
3 sets
15 x 135
10 x 145
6 x 145

alternated with seated ros, 3 sets of 12 at 135

Then did shoulder's...front lifts 15 x 15's/20's supersets with biceps, 15x30 then work up and did them with 25's. Did another set with cables.

Then did a couple sets of lunges with 20's mixed with abs. Gym was crowded so I worked in triceps on the ropes.

Tough Circuit Workout

2009-01-07T19:17:00.000-08:00

So after a 7am to 7pm day of work (round trip to south florida included), I rested up for an hour and then hit the gym. We did a 10 minute intense cross-training (late night trip and time limits) and decided to do a circuit workout. 20 stations....60 seconds of green lights, 15 of red. 10 stations and 10 step-boxes. Several legs, back, shoulders, arms machines. On the step boxes we alternated speed/footwork, lunges, squats, calves, etc. Definitely drained after a well-rounded workout!

Old Blog, New Life- More Workouts and Running

2009-01-06T18:12:00.000-08:00

So Scott Roy is back. This blog is going to take on a bit of a new life as I chronicle my workouts, both at the gym and on the road, in an effort to drag my almost 34 year old body back into shape. Crohn's Disease be damned, I have worked out the past two nights and will not let that or anything else beat me.

A big part of that is having Sarah at my side, and I know that we will push each other to be the best we can be. Funny thing, our relationship so far. Maybe it's God's sense of humor or maybe we just both stepped out of our normal shells, but how can you take two fitness junkies....put them together and come up with a couple that has seen the inside of a gym less than 10 times in 6 months?? We are both strong-willed people and now that we have decided to get back to fun in fitness as opposed to fun in be lazy or wacthing a game at Gators....we will do it. While my LA Fitness membership has been charity to them, I rejoined Planet Fitness for $1 and 10 bucks a month.

Yesterday we started out with a quick cardio warm-up followed by squats, seated-rows alternating with push-ups and then step-ups alternating with abs. After a warmup I did (2x) 15 reps with 45 lb plates on each side and I think I was doing 105 on the rows up to 135. Stepups we each used 15 lb weights and did 15 reps with each legs with abs in between.

Our first day back was puntuated by some joker mistakenly adding his stuff to my unlocked locker and putting his lock on. We had to have them get the bolt cutters or else Sarah would have had me going through another hour of pain.

Today I ran 2 miles in 16 minutes while Sarah did 20 on the elliptical. We then did shoulder press (15 reps of 25, then 12 at 30 and 12 at 35). We alternated those with wide-grip pull-downs. 15x105, 15x120, 12x135). My stomach did cut the workout short as we followed this with just 3 sets on the bench. With much trepidation, knowing this would be the tell-tale sign of weakness, I loaded on the 45s and did 15 reps on the bench press. Followed this with 10 more at 135 and finally 5 at 155. Sad but true. Hey, it gives me an honest base point even if it is a bit frustrating.

Getting back into lifting and working out after such a layoffwill be a challenge, but my life has been full of them lately and with my faith in God, self-respect desire to be the best I can be for Sarah; I will get it done.

So to summarize the workouts:

Day 1

Exercise Reps Weight

Squats 15,15,15 95,135,135

Rows 15,15,15 105,120,135
Push-Ups 15,15,15
Step-Ups 15,15,15 30,30,30

Day 2
Cardio: 2 miles in 18 minutes
Exercise Reps Weight

Shoulder Press 15,12,12 25s,30s,35s
alternated with

Wide Grip Pull Downs 15,15,12 105,120,135

Bench Press 15,12,5 135,135,155

Current Weight - A Grotesque 184

Nike Lunalite Racer+ Review - LunaRacers ROCK!

2008-11-24T10:45:00.000-08:00

So I Finally got my Nike Lunarlite Racers. I had seen them back in August when at the Niketown in Boston but did not have any room in my suitcase. I figured I could pick up a pair of the lunalite racers when I got home. After months of searchin the internet, I began to ask myself "Where can I find the Nike Lunarlite Racer?" Everyone was sold out or had size 16's and size 7's. I guess my Nike size 10 is pretty common. Long story short, my girlfriend (THANK YOU) was able to buy me pair from a specialty running store in Arizona. The picture of these shoes shoes my girlfriend's Nike Lunarlite+ Trainers next to my Nike Lunaracers.

After a week of running home to the mailbox, I finally got them. First of all, they aren't called Lunalite for nothing!? UNREAL how lightweight these things are. The Lunaracer weighs just 5.7 ounces thanks to nike's flywire technology and lunar foam (think NASA). It's also compatible with the Nike+ system. The cushioning and support is top notch so far. They can be used for everyday training. From a looks standpoint, I have never gotten more compliments on a running shoe. This is one of the most stylish running shoes I have ever seen. I love my neon yellows!

Keep in miind I am in no way affiliated with Nike, nor do I have any agenda. I just encourage any serious runner to check out the lunalite's, as they are awesome shoes and worth a shot.

7 Winter Running Tips - Run Through the Winter with these Cold Weather Running Tips

2008-11-05T16:41:00.000-08:00

1. Run Easy - Winter can be a time to chill out a bit. Build for the spring and run at a pace that makes it easy to talk comfortably. Be sure to work in some speedwork when you can. Either do strides or work in some fast minutes on the treadmill.

2. Plan for Spring - Get ready for that first spring race and use the winter to work towards a PR. Step it up gradually as you get closer to the race.

3. Hit the Weights! - Strengthen your core, work on problem areas, improve flexibility, get those biceps jacked like you want. Focus on what you want, but don't be a stranger to the gym. Work in some treadmill runs for variation. (click here to view the chart comparing treadmill speed to road running mile times)

4. Breath Through Your Nose Bros! - When it gets cold, breathing through your nose is the way to go. Your mouth takes in air that makes your lungs colder and drier. This can lead to caughing, wheezing, and having more trouble breathing.

5. THINK Safety - Make Sure you are running somewhere well lit, wear reflective vests or running lights, warm gear (WEAR A HAT - Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves).

6. Hydrate - Yes, you need water when you run in the winter, and this is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water which causes dehydration. If you become dehydrated, your body has trouble regulating your temperature, your immune system is lowered, and you can even faint, among other things. By the way, because you will be dressed warm, you will likely be sweating when you run and need water just like a summer run. Water in Winter is good.

7. Loosen Up! (your shoes) - Don't wear tight shoes, because they increase the risk of frostbite and can contribute to the development of neuromas, or benign growths of nerves between the toes, which need to be treated by a doctor.

Hopefully this answers questions and addresses running issues like: What do i need to know for winter running, 2008 winter running tips, running in the winter, do i need to hydrate when running in the winter, cold weather running tips, is it safe to run in the winter, should i wear a hat when running, should i breathe through my nose when running in winter, winter treadmill run, treadmill vs. road chart or worksheet, can i get frostbite when I run in the winter and more. If you have any questions or tips for cold weather running tips, please comment and share!

Click here to view my 10 2007 winter running tips!

My Running Blog Featured in Wall Street Journal

2008-11-04T09:46:00.000-08:00

So on Monday the web traffic to this marathon training and running blog goes through the roof. I check out my stats to see where it is coming from and it is a combo of Wall Street Journal online and direct address entry. As it turns out, my running blog was the #1 feature on their blog watch section, both in print and online. Anyways, I was pretty excited, but I really wish they had focused on this blog instead. Either way, I am excited that they did mention Crohn's Disease. "As "Mr. Roy chronicles his training regimen, readers see him deal with the challenges that every dedicated runner faces, like a busy schedule and nagging injuries, as well as the added burden of Crohn's disease, a chronic inflammation of the digestive tract." Check out the article here.

Can you use the Nike Ipod Sport Kit on Any Shoe?

2008-10-08T12:03:00.001-07:00

Have a hankering for the Nike+ iPod Sport Kit, but don't feel like shelling out nearly 100 clams for those special Nike shoes? Now you can attach the SwitchEasy RunAway AnyShoe Adapter to the shoelaces of any ol' shoes and slip that little sensor inside, for under 12 bucks. Sweet....even though I love my Nikes and my ipod sport kit, but hey if you run in asics or zips you can use the nike+ technology too!

We really like the Nike + iPod sport kit, but the fact that they expect you to buy a special pair of shoes just to use it is pretty weak on Nike's part. We already have shoes that we like just fine, thank you very much Nike. What to do if you want the fun features of the Nike + iPod doodad but don't want to shell out the cash for a new pair of sweatshop-made sneaks?
The horribly named SwitchEasy RunAway AnyShoe Adapter for the iPod Sports Kit takes the little sport kit gadget and makes it fit on any pair of shoes. Clipping handily onto the laces, it'll allow you to track your run and sync up your music with your sad attempt at exercise, just like people who aren't so cheap. Isn't it wonderful? You can pick it up now for a little under $12

2 mile run at an 8:30 pace - Red Bug Lake Park

2008-09-24T07:22:00.000-07:00

Took a nice 2-mile run with Sarah last night. Ran up Red Bug and on the jogging trails at Red Bug Lake Park Enjoyed chatting and we broke it up with about 15 minutes at the outdoor exercise center at the Park. Thanks teammate! Knocked out some pushups, stepups, abs, pullups, etc. The we followed it up with a 10,000 calorie meal at Stonewood. Yum....maybe we should have run 20 miles instead of 2!

Little-Big Econ Trail Run - No Nike+ Today

2008-09-19T07:04:00.002-07:00

I took my roomates out on a nice trail run today. We selected the Snow Hill Trailhead of the Little-Big Econ State Forrest. This is part of a wildlife corridor of approximately 8,000 acres located in Chuluota, Florida (just outside of Oveido). Due to impending darkness, we were forced to limit our trail run to about 30 minutes. Nice run and we all pushed it hard the last 500 meters through heavy brush.

How To Run a 6 Minute Mile - 6 Minute Mile Training Plan

2008-09-19T07:04:00.001-07:00

How do I run a 6 minute mile?Good question, and one I have heard a lot. This article will provide you some tips on how to run a 6 minute mile.

Within this post I am going to outline a basic training schedule so you will be able to run a 6 minute mile, or faster. There are also some 6 minute mile milestones you should reach along the way, and some guidelines to tell you if you are ready to run below 6 minutes. First and foremost, make sure you have a base fitness level. If you are just getting into running or haven’t been actively involved in other sports (soccer, basketball, biking, etc), start this plan in a month or so, once you have established a base. If you don’t you risk injury.

Now on to training. If you have been running and want to get your time down the following training routines should help you out. This article and plan have split it up into a 13 weeks with milestones. If you reach the milestones earlier you can feel free to jump ahead to the next portion of training but I recommend, for your long term running health, stick with the time line.
Three things you want to keep track of: 1. Total Mileage, 2. Long Run Pace, 3. How your legs feel. I recommend using a Nike+ ipod kit for this as it makes the tracking of your runs painless! You want to keep your total mileage up at first and taper down when it comes to race time, knowing what you ran is a good way to do this. Your longer runs, on your so called days off, shouldn’t always be at the same pace. These runs are what we will use as indicators for how you are progressing. Lastly, if you don’t keep track of how your legs feel how will you know how to back off so you don’t get injured?

Base Building
If you’ve been running more than 20 miles a week you can skip to Week 3
Week 1
Non-runner: Start out slow, run 3 times this week and run 1 to 3 miles. Just get used to it
Recreational runner: I assume you run 2 or 3 times a week already, or more. Continue this but keep track of your pace, what you ran for each mile. You should be running each mile in at least 8:00 to 8:30, that’s minutes and seconds. Run about 2-4 miles each run.
Progressed Runner: You probably are running 20 miles or more a week. Keep this up but make sure you are running faster than 8:30 pace. I have found the slower I run the more pain it causes my joints. All that pounding, there was no momentum carrying my weight forward, it was all going into my knees, shins and ankles. Pick up the pace you’ll need to.

Week 2
Non-runner: If you’re hurting, as in shins and knees, consult a doctor or run less, this may take you a little longer, repeat week 1 either way.

Recreational runner: Repeat week 1 but add some strides at the end of two of your running days. Preferably on grass find a distance that is 50-150 yards and run at a fast pace taking long strides. Stop rest and run back. Do 5 of these this week.

Progressed Runner: Repeat week 1 as well and add some strides just like the recreational runner.

Week3
Non-runner: We are still building a base here but you should be up to at least 8 miles of running a week all at about 8:30 pace, maybe faster. Try doing strides, 50-150 yards on grassy surface, running at a fast pace, “striding” out your legs.

Recreational Runner: You’ve probably had an easy time with this and should be running 8 to 12 miles this week (or more). Try and bump your running up to 4 times this week, more if you can handle it. Do strides again, 5 times at the end of 3 runs.

Progressed runner: You’re probably running 5 times a week, just remember to keep the pace below 8 minutes per mile. Do strides 3 times this week.

Week 4 - This will be the last week of base building

Non-runner: You might have one or two more weeks of base building. If you haven’t been able to run at least 10 miles within a week all at below 8:30 pace go back to week 2 and follow through on the steps. Trust me you’ll be glad.

Recreational runner and Progressed runner: You both should be at about 12-20 miles a week, and each mile should be better than 8:30 pace. Finish off week four with the same amount as in week 3 as well as doing the same amount of strides. Take note of your legs and make sure to stop if you feel pain in the shins. Don’t go slower, you’re legs will be junk if you slow down your pace, trust me.

Week 4
Once you’ve got up to 10-20 miles per week of running at 8:30 or better pace you’ll need to find a route that is a half a mile long. I prefer a track but if you don’t have access to that look for a half mile loop on a trail, and then if you don’t have that go to a road (not the best for your legs). This is where you will begin really training to run a faster mile time. I will write this in week formats as above but assume you now know what pace is and mileage.

Warm-ups: Your warm-ups should start off slow (not slower than 8:30 pace) until you get loose, I suggest running for about 10 minutes. Remember to stretch.

Cool-down: Your cool-down time should be about 5-10 minutes, just get your legs back to resting. Remember to stretch.

Pace: You should run your workouts (800s, 400s, and 200s) all at the same pace. Check your watch at 200 meters or even 100 meters for each lap and make sure you are on pace for to complete the laps for the correct time.

Week 5

Week 6
Repeat Week 1, you don’t want your legs being mad because you began to do some speed work. Just make sure you are doing your mileage at 8:30 pace or better.

Week 7
All runs this week should be run at 8 minute mile pace or better. If you aren’t used to it you may have difficulty the first 1 or 2 runs. But stick with it, you’ll get used to it.

Week 8
Again all runs this week should be run at 8 minute mile pace or better. This week will probably be the hardest week for your track workout day. You should try and get the first two 800’s in the correct time. The remaining two you should of course work your hardest to get them in the correct time but if you slip don’t think it’s the end of the world. Just make sure you don’t slip below your pace from last week for your 800’s (5 seconds slower than this week.)
Next week we will go for one 800 at below 6 minute mile pace. You will have to push yourself so practice pushing yourself this week.

Week 9
Keep going at 8 minute pace. This should be getting easy for you by now.
Non-Runners. Do one more week like week 7 but drop the 800 time to 3:20. For the other two go onto the following week 9 workouts.

Week 10
You should now try for runs of 7:45 pace or better for everyone. If you can get to this point and you were able to complete last weeks 800 workout then you are on your way to running a 6 minute mile! That’s only 90 second quarters, therefore we will now throw into the mix a couple of 400 meter runs (400 yards if that’s easier for you, it’s close enough.) We’re going to throw in two workouts this week. It shouldn’t be too bad if you have been able to complete the mileage and pace as of yet. Almost there

Week 11
Remember to keep running 7:45 pace for all your runs, if you can go faster then by all means go faster just don’t burn your body out. This week we will speed up our 400’s just a little more. For you non-runners you will finally run a pace faster than 6 minute mile pace. Push yourself to get there and you will reap the rewards soon.

Week 12
You’re very close now. The next two weeks we will do something called tapering. Your legs have been getting used to running a lot of miles at decent pace, building strength and speed. Now you will run less intense workouts and your legs will get energized for you to run that 6 minute mile or better.

Week 13
The last week. Run at a decent pace for your regular runs. If you were finding it easy to run at 7:45 pace then keep it up. If that was a struggle don’t worry about slowing down this week, your legs will love you. Run a little less mileage this week and enjoy the rest. You should plan to run the mile over the weekend but if you can’t run a few miles such as Friday and Saturday the days leading up to the run. Do some extra strides if you need for some of the days leading up.
Runner

The 6 Minute Mile day
There you have it, 13 weeks to a 6 minute mile. The day of the race you should go over your usual race routine. If you don’t have one treat it like a workout day. Warm up for about 10 minutes. Stretch, do some strides, stretch some more and then get ready to run! If you were able to finish all the workouts you should be able to easily run a 6 minute mile. If you are looking for pacing I will only mention that I like to use the pyramid ideal. Run your first and last lap the same but faster than your middle two laps which should be the same as each other. Take this for instance:
85 seconds - 95 seconds - 95 seconds - 85 seconds

Lap 1: You'll want to start out a little faster than what is necessary to get your target time. The fact of the matter is that psychologically, you're going to slow down as you get further into the mile, so make sure this one is good to compensate. Keep in mind, though, you don't want to spend it all on this lap. A good example would be, if you want to run a 5:00 mile, each lap would need to be 75 seconds. A good time for your first lap would be 71-73; not too fast, but fast enough to give you some slack.

Lap 2: Fall into pace. This is where those 400 meter intervals you worked on will come in handy; know what it feels like to run the pace you need to run. This is the lap which should be right on target. In the 5:00 minute mile we mentioned earlier, THIS is the lap which should be exactly 75 seconds, so your time at the halfway point should be 2:26-2:28. Your adrenaline rush will probably start to wear off midway through this one, and you'll start feeling it, but focus on your running form and keeping the pace.

Lap 3: Mentally and physically, this is the toughest lap for most people. More often than not, this is the one which will determine if you get your target time or not. Chances are, you will slow down from your original pace. In our 5:00 mile example, most people will run from about 77-78 seconds. However, since the first lap was hopefully strong, this puts us almost perfectly at 3:45, which is exactly on target. Nonetheless, it is important to make a conscious effort to keep pace on this lap, or else you will fall behind. Remember, your next lap is the last one!

Lap 4: This is it. You're almost there. That's what you need to be telling yourself at this point. You probably slowed down on your previous lap, so you need to really strut your stuff on this one and mentally push it to get to that time. Especially important is the last 200 meters- on most tracks, that's the final curve. All that can be said about this lap is that you need to mentally give it your all, and you'll make that target time.
When you get to the last 200 meters, kick it HARD You will do it.

4 Miles last Night - 34 minutes

2008-09-12T09:34:00.000-07:00

put in a solid run last night despite pretty significant knee and back injuries. I basically decided to push through the pain and frustration and get in a good hard run. I feel surpisingly fresh today, which further frustrates me. These damn injuries are holding be back and its killing me mentally as well.

Treadmill versus Road Running - and Gym Workouts

2008-06-26T07:01:00.000-07:00

Followed up a day of road running with a treadmill day. Running on the road versus running on a treadmill is incredibly different. My Nike+ ipod even thinks so because it doesn't agree with the treadmill speed. I can knock out 6:20 miles all day on a treadmill, but running on the road I struggle to hit 7:45 miles. I know that putting the treadmill on an incline of 1 - 1.5 better simulates actual road conditions. I actually love treadmills for interval training and working up an intense sweat. I also find treadmills great for conditioning and cardio. I mean crank it up to 10.0 or higher and what are you gonna do? Stop? Nah, run till you can't and back it down till you are ready to go again.

Anyways, did arms two days ago. Joined LA Fitness yesterday. They have a pool to help with my triathalon training. I did a shoulder and leg workout yesterday. Not too sore yet, but it feels good to be back in the gym again. I'm taking my life and body back.

Past Few Runs have Rocked

2008-06-25T08:23:00.000-07:00

I've been running pretty hard and am happy about it. Put in 4 miles 2 nights ago, running down Tuscawilla. Ran on the treadmill yesterday. Jacked the speed .1 every 30 seconds...

Back to Back 5k training runs

2008-06-18T07:40:00.000-07:00

So I picked two random spots on my way home from work the past two nights and did layed down some nice 5k training runs. I am training for my first Orlando Area sprint triathalon, a soccer tournament (Sun Till Moon 6-aside) this weekend in Tampa and am trying to drop a few pounds. I quit drinking beers on weeknights and am going to get after it and start running again. I miss it....it is hard for me to find the time to run, but I realize that is a lame excuse. I have run 5k's in under 21 minutes competitively but did these two training runs in 25 mins each. Pretty slow, but one day was raining and the other was typical Orlando summer heat of 94 degrees.

I hope to play for two teams in Tampa despite the brutal heat.