Birdman-Reconstructed

Weekly Training

2012-01-21T09:03:00.000-08:00

Monday 16 Jan:
2 Miles in 24.01 Average HR 142. Definitely ran slower than normal 9-10 min pace but felt less out of breath.

Tuesday 17 Jan:
DNR- Had mild case of food poisoning. Severe abdominal cramps. Goal was 4 today.

Wednesday 18 Jan:
4 miles in 51.49 Average HR 148. Had to slow down several times and walk once to get HR back below 148 which is my MAH

Thursday 19 Jan:
4 miles in 53.07 Average HR 148. Forced myself out the door late evening. Mainly just a long day kicking in. Not tired and felt good on run.

Friday 20 Jan:
2 miles in 24:13 Average HR 145. Nice easy run before long run

Saturday 21 Jan:
6 miles in 78 mins. Not a bad run. Seems like I am taking forever to complete these runs, but I guess as my aerobic level of fitness improves I will be running these faster at the same HR.

Summary: Not a bad week. Very busy at work so no Core/Strength at all this week. At least I got all but one run in so I am 2 miles short. Will start back up with foam rolling also next week.
Planned weekly Mileage: 20
Total Weekly Mileage: 18
Total Mileage on Maffetone protocol: 18

Lets DO THIS!!

2012-01-12T19:21:00.000-08:00

20120112

It's time to get off my ass and get down to business. I have set a goal of running the Heartland 50 in October and have some serious miles to put in to get there. Essentially I am starting from scratch as my embarrassing time in my 2 mile time trial this morning indicates (16:45..windy and cold but SLOWWWWWW). To help me in this goal, Kyle Kranze of www.runningonthewhiteline.com will be coaching me and keeping me pointed in the right direction. This blog will serve as my training log as I drop the 31 pounds I have to lose and get my 50 mile trail race reeled in and DOMINATED.

Uno Mas....

2011-09-05T19:06:00.000-07:00

Well, I am trying this one more time to get a habit started of blogging and to reinforce my running. For the past year I have dragged my feet and sporadically ran here and there. This will be an attempt to tighten stuff up and have a good rebuilding year for my first Ultra!

07 Dec 10

2010-12-07T20:51:00.000-08:00

Daily report

Body: Good. No undue soreness from yesterday. Lower back was a bit tight this morning.
Sleep: 7 1/2 hours
Nutrition: Solid nutrition. Protein shake and bananas for breakfast. Pork Loin and Broccoli for lunch. . Day #2 of no Coke!! Lots of water and 1 Rockstar.
Notes: Run and workout in the morning.

And now for some motivation....

"The woods are lovely, dark and deep. But I have promises to keep. And miles to go before I sleep, and miles to go before I sleep." -- Robert Frost

06 December 10

2010-12-06T19:39:00.000-08:00

Daily report

Body: Good. Ran 4.25 miles on the treadmill in my Vibrams this morning.
Sleep: 5 hours
Nutrition: Solid nutrition. Pork Loin and Broccoli for lunch. Some tortellini for supper. No Cokes and limited myself to 1 last Rockstar today..
Notes: Legs will be sore tomorrow as they usually are after running in the Vibrams.

11 Nov 2010

2010-11-11T22:10:00.000-08:00

Starting tomorrow I will be blogging daily to monitor my diet and exercise in preparation for my Spring Selection Course date in March. I will be using the following format:

Daily report
Body: In desperate need of some PT
Sleep: 7 hours
Nutrition: Shit...
Notes: Tomorrow is the start of the stricter diet and exercise. Sleep will be crap tonight since it is already a quarter past Midnight! To bed then...

28 AUG 2010

2010-08-30T18:32:00.000-07:00

Ran 40 minutes on the treadmill this morning. Got in only 3.3 miles, but still happy to get some time in. When you are building up from zero...gotta go slow. Here is a poem that I came across the other day and liked by William Ernest Henley.

Invictus
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

28 AUG 2010

2010-08-28T18:54:00.000-07:00

Ran 4 miles tonight with Alamo Running Buddies at Phil Hardeberger Park. I was hoping this one would be on trails, but they chose a pavement out-and-back tonight. Nevertheless, my Masochists did fine on the pavement with no ill effects felt in my knees. After objectively assessing my current level of fitness and my current mileage (first run in a month today LOL), I have settled on a strategy to have me up to 40 mile weeks by January. I had planned on running the 100 at Rocky Raccoon but being realistic I should stay with the 50 mile. At this stage in the game, completions will be a lot more motivating than crash and burn DNF's on low mileage. I am also looking at the Rockledge Rumble 50K on the 13th of November as a motivator to get in the miles and as a longer prep run towards Feb and Rocky.

9 August 10

2010-08-09T18:52:00.000-07:00

The plan for tonight was to start off the Insanity program and then run 2 miles as it was a rest day for me on my schedule. I got the 59 minutes of Insanity in, but that was about it. I was so smoked after I got done with it that running 2 miles did not seem advisable. I am gonna play it by ear and see how I feel on my off days as to wether I want to throw in an easy 2miles or not. My schedule tomorrow calls for about 4 miles so i am planning to run with my club

Some Motivation!

2010-08-08T21:26:00.001-07:00

All good (BAD) things must come to an end...

2010-08-08T21:00:00.000-07:00

I am starting my 12-Week base program to kick my running back off tomorrow. Let the training begin!

Sunset Ultra-Fitness Run

2010-02-25T20:21:00.000-08:00

25 February 2010

Ran 4.6 tonight with the R.U.N club. Its a nice little kick in the nuts trail that has some steep steps that hurt either way you run them. This is the second week in a row that I have ran with them and I think that I will try to get this as a weekly run for me.