Yes, I'm still running ... and eating!

Louis Mueller's photo

It's been nearly two weeks since I've last posted. Not to fear, I haven't quit training. I'm still at it, though my diet has slipped a bit on this, Bright Week. Last Sunday was Pascha (what most of you call Easter), which marks the end of Great Lent for us Orthodox Christians. Which means no vegan diet! Which means Louis Mueller's on Friday! Buffalo Wings & Rings with the boys today! Meat, glorious meat!

Enough of the menu. Let's get to the meat of the training. Recall that I've started the 3plus2 training program (three specific runs per week, two days of cross training per week). Here's the lowdown since the last post:

Week of April 18

• Monday -- 3 miles total, 2X400 track repeats (2.18, 2.08), Ab Ripper X, then chest and back at the Rec Center at lunch. Track repeat work goes like this: Jog for 10 minutes to warm-up. Run 400 meters at 2:10 pace; walk 200 meters, then run another 400 meters at 2:10 pace; then jog for 10 minutes to cool down. 
• Tuesday -- 45 minutes on the elliptical
• Wednesday -- 3.92 miles on the treadmill, 39.42 minutes.This was my tempo run, which for this week was 1 mile jog warm-up, 1 mile at 10.00 (the tempo), and 1 mile jog cool-down. Again, the treadmill and the Nike+ disagree on the distance. Treadmill said 3 miles. Nike+ said 3.92. Whatever, I was sweating like a pig when I finished.
• Thursday -- Played hoops for 30 minutes
• Friday -- The Rec Center was closed! Oops ... so much for 45 minutes on the stationary bike. Ah, well.
• Saturday -- 3 miles in 32.37. This was the long run for the week. Goal was a mid-tempo pace of 10.10 per mile. Fell short, obviously. Was 75 degrees and sunny. I actually had to walk for a couple hundred yards toward the end of the run. The heat definitely took a toll.
• Sunday -- Pascha, Christ is Risen! Indeed He is Risen!

Week of April 25

• Monday -- 2.85 miles total. 2X400 track repeats (2.18, 2.09). Still working to nail the 2.10 goal pace. I'll say this about the track repeats: They definitely push you. The 2.10 pace leaves me sucking wind.
• Tuesday -- 20 minutes on the stationary bike. Does playing in a golf tournament that afternoon count as cross training? Didn't think so, but had a great time at the Downtown Lions annual fundraiser. Thanks to Mac Ragsdale and Betty Trent for the invite!
• Wednesday -- Either 4.09 miles (Nike+), or 3.0 miles (treadmill) for tempo run. Same 10.00 pace for the middle mile. Did some sit ups afterward.
• Thursday -- An hour of pickup hoops
• Friday -- 45 minutes on the stationary bike at 95-100 rpm.
• Saturday -- 3 miles in 32.03. Long run again, still shooting for 10.10 pace. Have no idea how close I am  to hitting that pace. The Nike+ says I ran it in 32.03. Or was it 30:15 and I actually beat the pace? The information on the site is confusing. It gives split times (10.26, 10.48, 10.49) in one area, but on the chart that shows speed over time, it looks like I did 3 miles in 30.15 (10.23, 10.39. 9.53). What the hell? To add to my confusion, my watch had me at 31.52. Also did Ab Ripper X after the run, as punishment for Louis Mueller on lunch yesterday. Oh, but those ribs, brisket and chipotle sausage were worth it!

Getting with the (3plus2) program

Here's last week's exercise log:

Monday -- 2.9 miles on the treadmill
Tuesday -- 45 minutes on the elliptical
Wednesday -- 3.5 miles on the treadmill
Thursday -- Kenpo-Cardio X in the morning, 30 minutes of baskeball and 15 minutes on the elliptical at lunch
Friday -- Hour and a half of yoga in the morning, 45 minutes on the elliptical that afternoon (had to work through lunch)
Saturday -- 5.8K on the street/trail
Sunday -- An hour of X-Stretch joined by my son, Jake. He's definitely more flexible than his old man.

After my run Saturday, Lance Armstrong complimented me on finishing my longest run yet. And today he praised me for my fastest mile since joining NikeRunning.com. Which was a pretty cool surprise. Gotta love the Nike+ program.

Today was the first day of my structured running program, the 3Plus2, or FIRST, model developed by a couple of exercises profs at Furman University in South Carolina. The basic idea is you run three times a week, focusing on different aspects of running. The three "quality runs" are track repeats, the tempo run, and the long run, which are designed to work together to improve leg speed, lactate-threshold running pace and endurance. The benefits are fewer injuries, less time spent training but with improved results (hence the name of the book, Run Less, Run Faster), training variety, maximize potential, etc.

What I like is that the method has been scientifically tested and it works. What helps me is that I live a 5-minute walk away from a middle school track, so today's track repeats -- two 400-meter runs sandwiched between 10 minute jogs -- were easy to measure. Once around the track equals 400 meters. God, I love that kind of math!

The "plus 2" means you do other aerobic activity twice a week -- like rowing, stationary bike, swimming -- to improve cardiovascular fitness. It gives you plenty of time to recover from the runs.

The book is full of tables that show you how fast you should be running the repeats and tempo runs, based on your time in a 5K, 10K, half-marathon or marathon. I'm doing the 12-week intermediate 5K training program now. My 400K times are targeted at 2 minutes, 10 seconds, since I run a 30 minute 5K. Or, the slowest 5K time available on the charts in the book is 30 minutes, so that's what I'm using. My first 400K was 2:18, so I picked it up a bit for my second 400K and did 2:08.

It feels great to have a tested and true plan to follow. What this also means is, I should be signing up for a 5K race 12 weeks hence, since the running plans are all 12 weeks long and target a specific distance event. A quick check of the Run-Tex event page shows  ... absolutely no races on July 9. However, there is the Vern's No Frills 5K on Georgetown on July 16. Sounds perfect. If there's ever been a no-frills runner, it's yours truly.

Week 3: Still running, though how far is a bit of a mystery

Well, I haven't decided on a 5K or 10K race yet, so I missed that goal last week. Excuse: Had to get the taxes done. That's a valid one, in my book.

So far, I've run twice this week, both times on a treadmill at the gym on my lunch break. Interesting how different the mileage is on the treadmill vs. the Nike+ monitor. According to Nike+, I did 3.5 miles today; the treadmill said 3.01, though I think I reset the treadmill after a minute or so. Still, a half-mile is pretty significant. I have no idea which one to trust. Monday's run was 2.96 miles, according to Nike+. Seems like the treadmill distance was about the same Monday. That was a different, newer treadmill, for what it's worth. That run included some variations on speed and some walking.

And for the record, did 45 minutes on the elliptical on Tuesday.

That's it for now. I want to write a post on the book I'm reading, Born to Run by Christopher McDougall. It is absolutely fascinating. Think I'll wait until I'm done with it.

I also want to write a post about St. Mary of Egypt. Father Aidan's homily on Sunday focused on the life of that amazing saint. I have a lot to learn from her and want to share her story with my non-Orthodox readers.

An early victory, and then trouble in the sack

Hey, I still know how to write a grabber headline!

Wednesday's time was 31.27 for what I think is 2.7 miles. The day off from running helped. Felt OK the whole run, and had enough left for a little kick at the finish. Hardest part by far was just getting out of bed. Man was my body/mind fighting the idea of waking up at 5 a.m. (who can blame it/them?). I craved another hour of sleep. You can run on the treadmill at lunch, said mind/body. Seriously, you need more sleep. Don't get out of bed! Sleep! Please!

But I dragged myself out of bed and ran and, of course, felt great when I finished. Did 10 minutes of ab exercises afterward.

So, on Wednesday morning, a victory.

And then ....

My lack of sleep this week caught up to me. On Wednesday at lunch, I did 45 minutes on the elliptical -- this, after my longest run so far that morning! So you think I'd be dead to world Wednesday night? Nope.

Not much better Thursday night, either, despite having played a solid hour of basketball at lunch and then walking for an hour that evening. I wanted to get up today (Friday) at 5 a.m. and do Yoga X, but just couldn't fight through the urge to sleep another hour. I like the Yoga because its 45 minutes of cardio and 45 minutes of stretching and you feel fantastic when its done. So at lunch I did 45 minutes on the elliptical and some ab work. Maybe some Yoga next Friday.

Going to shoot for running 5K on Saturday morning. Assuming I can get things straightened out in bed ... (insert your own punch line here).

Ran into another runner, go figure

It's a truism in my life that God puts people in front of me right when I need them. Like on Saturday, when we had a neighborhood garage sale and I got to talk running with my neighbors.

On Tuesday, I played basketball at lunch, which is always a great workout. At least, my legs are always sore afterward. That evening, I was going to walk around the middle school track during son Jake's flag football practice to limit the pounding on my legs for the day. I didn't even complete two laps when I ran into Scott, a friend and former City Councilmember, who was dropping his son off at a different practice.

Scott, of course, is a runner. So we spent about a half hour talking running.

Scott mentioned he had just started running with the Vibram Five Finger shoes. "They're like gloves for your feet," Scott said. Wow. Not two days ago I read Michael Hyatt's blog about them (thanks for the tip, Maggie!) In fact, I had just put my hands on a pair at the REI store in Round Rock earlier in the day! Scott said they have taken some getting used to because you use your calves so much more running in them.

I've just started reading a book, Born to Run, that apparently extols the virtues of barefoot running. I'm happy to run in my Nike Frees for the time being, which are designed to replicate running barefoot. (They looking nothing like the shoes pictured above.) Here's the lead to the Amazon.com review that prompted me to buy the book: "Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong."

So I guess it's a good thing I don't know much about running. Hah. I'll share some of McDougall's insights along the way here. Looking like an interesting read so far.

Week Two is under way

Ran a slightly longer distance today. Time was 28.34. Distance, was, ah, 2.49 miles. Which is about what I thought I had been running, distance-wise. But I doublechecked on geodistance.com and figured I had been running about 2.43 miles.

So, if I want to add 10 percent to my distance per week -- a rule of thumb, so I've heard -- then I probably need to run more like 2.7ish miles. Which, using geodistance.com again, I think I've found an easy route change to accomplish.

On the other hand, I probably need to add some variety  to my training. Long runs, pace runs, speed runs. You know. That kind of stuff. Ever since I subscribed to Runner's World, I get an email every other day touting a new book that's essential for beginning/serious runners. This would probably be a good time to head back across the street to visit with neighbor/serious runner Dave. In fact, as I was heading out the door this morning, Dave and his wife were getting in the car to head to a run -- wife noticed me, smiled and waved. Kindred spirits now, even though I'm sure they could both run me into the ground without too much effort.

I came across some more info on the web this evening that's starting to convince me that running every day isn't recommended anymore. Many of the training plans I've seen recommend three runs a week, with some kind of cross training every other day. The idea is to limit the pounding of running but building cardio endurance through other kinds lower impact exercise. Makes sense. I kept asking Dave the other day how long until I wouldn't be sore. He never did give me a definitive answer, other than to say, "One day you'll be running and realize you're not sore anymore."

Hmm.

I did 30 minutes on the elliptical and 20 minutes on the stationary bike today at lunch -- just to burn some more calories/fat. I figure running will be easier if there's less of me to haul around.

One thing is for certain: I need to target a race to train for to keep my training focused. Dave recommended the RunTex website for a list of area races. So that will be a goal for this week; pick a race and start training for it. All the training plans I've found are targeted for a specific distance event, with a specific training period beforehand.

And way we ... progress.

Slow and steady

No alarm to wake me since it's Saturday, and both boys were on sleepovers. Nonetheless, got up around 7:30 or so, laced up the Nikes and headed out. Thankfully, it was brisk. Forgot to check actual temperature, but I'm guessing it was in low 50s.

Ahhhh.

Saturday's goal was to finish the 2.5 miles without stopping. I intentionally don't look at my watch after 5 minutes so I don't start playing mind games when I hit the 11 minute mark -- which is when I went from a run to a walk Friday. The familiar course helps, as does the cooler weather. It's all about finishing without stopping today. At the 20 minute mark (I peek down at my watch, knowing I'm way past 11 minutes) it's pretty much no fun. I'm not plodding but it's close (half-plodding?). I turn the last couple of corners and know I'll make it home without stopping. As I get halfway down the my street, about 20 yards from the driveway, I pick up the pace (quarter plodding?).

Today's time is 26.29, but it's really about just finishing. Looking back at Thursday's time, I can't believe I bettered it. Weird, but encouraging!

It's neighborhood garage sale day, so after I do my 16-minutes of ab work and take a shower I walk across the street to my visit with my neighbor, Dave. I know Dave is a serious runner, because he was written up in Brom Hoban's column in the Austin American-Statesman last year. First thing he says as I walk up the driveway is, "I saw you out for a run this morning." I said, "Yeah, but I know better than to ever ask you to join me," and tell Dave and his wife I saw the column and know he's in a different league. They laugh. His wife mentions he's run the Boston Marathon twice. Wow. That's big time, as you have to qualify to run that one. His wife (Sandra? Sara? God, my memory for names is terrible) is a runner too. They are both super encouraging and asks lots of questions (what kind of shoes do you have? What marathon are you going to run?). Dave asks if I have any friends I run with. I tell him no. He nods. I think someday I'll be able to run with him, but that day's a ways off. We chat a few minutes more and as I head down his driveway, he calls out, "Slow and steady."

Slow and steady. I like that. I take that to heart.

No run on Sunday, a day of rest, but I do the P90X hour-long stretch routine. My lower back is a little stiff, but I feel much better when I'm done. I meant to do it last Sunday but forgot. Not this time. My body needs all the help it can get.

Crow, meet palate. Palate, say hello to crow.

Note to self: 45 degrees makes a difference ...

D'oh! (Photo courtesy Fox)

Where to begin with the folly of today's run? At the beginning, I suppose.

So, the alarm goes off at 5 and I "listen to my body" which says it is sore and requires another hour of sleep to recover from the beating it has taken this week. OK. So I sleep, knowing I can get in a run at noon. Except I forget I've got a lunch meeting at noon. Then I get the bright idea I'll run the trail behind the Rec Center instead of on the treadmill. Even when the thermometer in my car says it is 92 degrees. Heck, there's a nice breeze out. I grew up in Houston. I can take the heat, no biggee ...

So I hit the trail. First five minutes or so are A-OK. Next five minutes, OK. The next minute I'm wondering where the hell my stamina went. So I walk a minute. Then run some more. Then walk another minute. Then run some more. Then, well, the official breakdown goes like this:

Run: 11.12
Walk: 1.01
Run: 2.58
Walk: .55
Run: 2.08
Walk: .56
Run: 2.12
Walk: 1.01
Run: 1:41
Walk: .57
Run: 3:30 (was in public view here where the "trail" runs along the sidewalk of a busy street, so, of course, there's no walking -- shamefully -- in public view).
Walk: .59
Run: 1.10
Walk: 1.03
Run: 2.23 (now running behind an elementary school and, dammit, kids are out playing so must save face and continue running. Those little ....)
Walk 1.00
Run:1.44

So if my math's correct (never a given) that's almost 29 minutes running, and about 8 minutes walking. Distance is a mystery. The program I found on Google to track mileage didn't track real well with the signs on the trail.

Suffice it to say, boy I sure didn't run for a very long time when the temperature rose. Wow. Still, I ran. I sweated. In fact, I'm still sweating now as I write this almost an hour after finishing ...

John Vintage (or is it Winthorpe?) Harrison, you were right. Watch that ego.