W9D1: Recovery Run Day...Yes Please!

This morning was a much needed recovery run. My body was a bit tired from the hard work it did - especially yesterday's 12.5 mile long run out in Lake Orion. I'll take full advantage of recovery days when they're available!

I made it to the gym at my usual time (5:15am) and shuffled my way to the treadmill. I got the pace set at 6.0 mph and let it ride. It took me about a mile to feel somewhat loose. I reminded myself to just get through the next 3 miles and the workout will be over. The miles didn't need to be fast, or even fast on the easy pace scale. 6.0 mph is on the slow pace side for me. Which again, I'll gladly take full advantage of. Monday's have been and always will be a recovery day for me.

After the run, I did a lot of stretching and foam roller work. I spent about 10 minutes working on the little aches and getting the body loose. It felt really good to put in the extra time for this. The foam roller wasn't that bad either. I think that's because I've been using it more often.

As much as I'd like to call it a day after stretching, I still put in some extra work. I did 2x25 squats on the BOSU ball. Included a few upper body strength training exercises too since it's been awhile that I've done them. Can't forget about the little things!

Progress is being made - one workout at a time.

W8D3: Tempo Tempo Tempo!

Yesterday was a much needed off day. My legs were feeling tired from the Speedy Tuesday workout I did. I'm definitely not complaining though. It was a lot of fun going back to an indoor track I ran at many years ago. Felt like no time had passed. The timed mile I did really helped open my eyes to where I am speed wise. I'm able to use that for training paces now.

This morning I kept things simple. I ran a 1.5 mile warmup at 6.0 mph to help get the blood flowing and help wake up the legs. My body was still a bit tired, but knew the warmup would help. It felt strange to be running at a slow pace. The pace wasn't that slow actually. It was on the slow side of the easy pace scale.

The meat of the workout was a 2 mile tempo run. Based on the timed mile from Tuesday, I got things running at 8.0 mph. That pace is about 30-40 seconds slower than my timed mile (even if my Garmin doesn't want to believe it). The run felt really good. I had to play mental mind games to help divide up the miles. It helped get me through and get the job done.

I finished up the run with a 1.5 mile at 6.0 mph pace. It felt good to keep the legs moving, even at a slower pace.

I didn't call it a day after the run though. I stretched for at least 15 minutes. I had to take my time and really stretch out my legs and lower back. Gotta pay attention to the details now to help prevent problems later. The BOSU ball made a return again. I hit it for 2x25 squats. These are starting to become more of a staple of every workout. It reminds me of my early years of running, where coach had us doing squats, squats, and more squats to help get us ready for the season.

Progress is being made - one workout at a time.

W8D1: Much Needed Recovery Run

Yesterday night I ran 8 miles so I could hit 30 miles for the week. Typically I don't run late at night. I usually get my runs in early morning or afternoon. I finished the run around 10pm. I made it to bed around 11pm. Most people would have scratched or post-poned the morning run. I'm not most people. I still woke up at my usual time to get to the gym to get work done. It definitely wasn't easy. Even when I got to the gym, I stayed in the truck and closed my eyes for a few minutes. I told myself I was at the gym and dreaming of miles doesn't help get the job done.

Because of yesterday's long run, I really focused on making this morning's effort a recovery run. I set the treadmill at 6.0 mph and kept it at that pace for all 4 miles. I didn't feel as bad as I thought I would. The thought was there to up the pace some. Had to remind myself the goal of the workout was recovery and tomorrow is Speedy Tuesday, where I can unleash the legs.

Finished the run feeling good. I spent about 10 minutes stretching my legs and lower body. I needed to reward them for this morning's effort. It felt really good to get everything stretched out.

Before calling it a day, I hit the BOSU ball for 2x20 squats. I know today was a recovery day, but I really feel adding squats on a regular basis will help my legs and help protect my knees. I finished up with some quick upper body strength training. I didn't hit the core though. Yesterday's run had my insides all messed up, so the core got a break.

Progress is being made - one workout at a time.

W7D4: Easy But Speedy Run

Today I had the day off. I still woke up early to get to the gym to get the run in. I was feeling good from yesterday's tempo run. I wanted to see if I could get 6 miles in 50 minutes. The challenge was on!

I started out with the treadmill at 7.0 mph. I thought that would be a good pace to start out with. The first couple miles went by and I was still feeling good and relaxed. After mile 3, I upped the speed to 7.3 mph and kept on trucking along. Things were still feeling good. I was looking at the time and what mile I was at and had to up my game if I wanted to beat the challenge. When mile 4 passed, I upped the speed again to 7.5 mph. It was going to be close if I was to get 6 in 50 minutes. I had to up the speed a bit more after mile 5. I can't remember what I increased it to. I know I increased it a few times during that last mile. I really wanted the 6 in 50 minutes. I checked the time after finishing mile 6 - 50:03. It's technically 6 in 50. It wasn't 51 minutes. I'll take it!

Since I had met my goal of 6 in 50, I didn't want to do too much after. I still stretched really good hitting a handful of areas in my quads, IT band, and calves. I hit the BOSU ball for the squats. This time I added a twist on the second set. I did 15 reps, but only came up about 75% of the way. It made my quads cry at the end.

I finished up the workout with some general strength training for the core and upper body. I know I've been seeing progress this year and want to keep using the same formula that's been working. I'm really focusing on as many details as possible to make it through the year without getting injured.

Progress is being made - one workout at a time.

W7D3: Tempo Run Thursday!!

Yesterday's day off from running really helped recharge the mind and body. I came in to this morning's workout with focus and determination to knock it out of the park.

I started out with a 1.5 mile warmup at 5.7 mph. I kept it light to help keep the focus of the upcoming tempo run. The warmup felt good, and even a bit on the slow side. I didn't mind though. I knew it was ok to be on the easy side. For the start of the tempo run, I kicked the treadmill up to 7.5 mph. This was faster than last week's tempo run. I didn't want to increase the pace too much too soon. I was able to keep things under control and relaxed the entire run. I probably could have ran another mile at this pace. Finished up the run with a 1.5 mile cooldown at 5.7 mph. Again, the pace felt slow. It's tough being smart about the training and not letting the body do what it wants.

After the run, I made sure to stretch really well. I went through my typical stretch routine. The foam roller was added to the mix to help keep the quads and IT band loose. I like being proactive as much as possible.

Before calling it a day, I got 2 sets of 20 squats on the BOSU ball, some core work and some strength training for the upper body. I can really see the benefits of the extra credit work like this. Doing this, combined with running has helped me lose about 10lbs and get down one pant size. I'm definitely not complaining and plan on keeping up the hard work.

Progress is being made - one workout at a time.

W7D2: Oh Yeaaahhh!! It's Speedy Tuesday!!

I was really looking forward to the run this morning. I wanted to get a couple timed miles under my belt to help gauge where I am with my training. I could guess where I am based on past workouts, but there's something magical about knowing the mile time. Many workouts are based on knowing that magical number.

I started out with a 1.5 mile warmup at 5.7 mph. I needed to get warmed up if I was to do things the right way. I took things on the easy side for the pace. I didn't want to push things. By the end of the warmup, I had a good sweat going. It was time to 'do work!'. I set the treadmill at 8.0 mph and was off and 'running'. The pace felt good. I was in control the entire time and didn't feel like I was pushing too much. After the first mile, I slowed things down to a 3.3 mph walk for 0.25, then picked up the pace to 5.7 mph for the last 0.75 mile. I wanted to have close to a full recovery before starting the last mile interval. For the last interval, I set the treadmill at 8.2 mph. Based on how I was feeling from the first interval, I knew I could push things just a bit more. The body was feeling good the entire interval. I wasn't out of breath and I was able to keep good form. I finished up with 0.25 at 3.3 mph, picked it up to 5.7 mph for the last 0.75 mile. Before calling it a day, I got in a 1.5 mile cool down at 6.0 mph.

I made sure to get a good stretch in after the run. My body did well and I wanted to reward it by taking care of it. I didn't get any strength training in though. The intervals took longer than I had thought and didn't have enough time. That's ok though. I still feel good about what I was able to get done this morning at the gym.

Progress is being made - one workout at a time.

W7D1: Back At It Again!

I don't know if I didn't get enough sleep last night. I know when I woke up, I was still really tired and felt sluggish. I still pushed through though to make it to the gym to get the work done. The run was definitely going to be a zombie run - body moves, but brain is sleeping.

I kept things on the light miles side. After getting in 8 miles yesterday, I wanted to get some recovery miles in. I decided to go for 4 miles. I started out at 7.0 mph to get moving. After the first mile, I started to feel more awake and with it. The focus was getting through one mile at a time. When the 3rd mile hit, I upped the pace to 7.2 mph to get that last mile in. I was still under control and focused. I knew I was able to keep this pace up for a mile with no problems. It felt good to finish strong!

I finished up the workout with a really good stretching session. It felt really good to stretch my lower back and quads. Nothing was really sore, but still wanting to do the preventive work now before an injury happens. I did get some strength training in. The focus was on the upper body since I haven't done much of it lately. I added a couple sets of jump-ups onto the elevated platform to help get things well rounded for the day. Doing these remind me of my high school day where coach was big on us doing squats. I'm hoping to keep at it and get back to some of those workouts again.

Progress is being made - one workout at a time.

W6D6: Group Run/Long Run

Today was my long run day. Usually I wake up early, go to the gym and get it done there. Today was different. The snow and ice are finally melting and the running surfaces aren't as messy. There was a post on Michigan Runners facebook group saying there was going to be a group run not far from where I live. I've only done one group run since high school, and was kind of nervous. Meeting new people, running outside, running at a different pace....all crossed my mind. I was able to put all that aside and make it to the meetup site.

When I got to the meetup site there wasn't anybody standing outside their car waiting. It made sense since it was a bit cold, windy and was raining a little bit. A little after 12pm, there were 5 of us standing outside. After a quick detour to the nearby gas station, we were off and running. The pace was very comfortable and relaxed. We were moving at a nice conversational pace. This is what I really liked about the group run. We were all getting miles in and able to talk to get to know each other.

Around the 4th mile mark, we split up into two groups. One group was going to get 12 miles in. That was a bit too much for me right now. I stuck with the group that wanted to get 8 miles in. My group went out about half mile/mile farther out then headed back to where we started. It was easy to find the turn around point. We had a small bridge that we agreed we wanted to run up to the top to help get some hill training in.

We made it back to the parking lot in one piece. Nobody was completely exhausted and we were still able to talk after we were done. Before calling it a day I made sure to take time to stretch. I wanted to make sure to reward my body for getting 8 miles in. I was feeling really good. A good sense of accomplishment. My second ever group run, longest run for the year, and most miles for the week for the year!

Progress is being made - one workout at a time.

W6D5: Getting It Done Early On The Weekend

I didn't get much sleep last night. I think the room was too hot. It's been difficult to judge how cold it's going to be in the bedroom with how this winter has been. I didn't let that stop me from getting to the gym at my usual time to get work done.

Today's run was a 5 mile easy pace run. I wanted to get right into it and get moving. I set the treadmill at 7.0 mph and was off and running. Things were going good. I kept good form, was relaxed and in control. Those three things are what I try to work on every run. The more I keep focus on those now, the better I'll be come race day. After mile 4, I decided to finish strong and kicked the treadmill up to 7.3 mph. The last mile went by fast. I think I was in the 'zone'. I probably could have ran more, but got to keep focus of what the workout is.

I didn't end the workout after the run. No sir. There was still stretching that needed to be done. I made sure to get 5-10 minutes of stretching in, with the focus on my quads and Achilles. Those have been problem areas in the past. Better to be proactive and give them some love before they get angry and get injured.

I finished up with 3 sets of 20 squats on the BOSU ball. I spiced things up some and had my hands behind my head to help with form and force a bit more balance work. It's doing squats like this that remind me of workouts in high school, where coach was big on us doing squats...on his count! Fun times!

Progress is being made - one workout at a time.

W6D3: Tempo Run Thursday!!

Always a fun day when a tempo run is scheduled. It's not as fun as intervals, but it still is fun helping the body learn about pace and how to control that pace over each mile.

Today's run started with a 1.5 mile warmup at 6.0 mph. I'm starting to get used to the warmups at 6.0 mph. I think it's about the middle of where I should be on the easy pace scale. I'm still able to lipsync to songs while I run, so I know I'm not pushing the pace. After the warmup, I got down to business and got my 3 mile tempo run done. I ran 2 miles at 7.2 mph. I felt like I was pushing it, just a little bit. I kicked things up for the last mile at 7.5. I felt really good during the last mile. I was pushing myself, but still not going all out. I finished up the run workout with a 1.5 mile cooldown at 6.0 mph. I was feeling really good about the effort I gave for today's workout. Hopefully I can not only repeat that next week, but kick it up some too.

Before I called it a day at the gym, I made sure to reward my body with a nice stretching session. It's great seeing progress with how flexible I've been getting. I'm able to touch my toes without struggling. Since I didn't get to do much else on Tuesday, I made use of the BOSU ball and got a few sets of squats in. I'm not using dumbells just yet. I'm still working on having good form and building my way up to increased difficulty.

Progress is being made - one workout at a time.

W6D2: Rocked Speedy Tuesday

Oh yeah! It's Speedy Tuesday!! The day of the week to get the feet flying and the sweat flowing. I always look forward to this day.

Today's run was 7 total miles. I started out with 1.5 mile warmup at 6.0 mph. Kept things on the easy side since I knew hard work would be coming. The intervals were the fun part today. I ran 6x0.50 intervals at 8.0 mph (speed, speed, speed!) with full recovery in between. I wanted to make sure I was recovered before starting up the next interval. The goal was to help get the legs moving, and help break a mental barrier that I can actually run that fast. It's been a long time since I've been able to keep that pace up for any extended period of time. Felt great!!

Finished up the workout with a nice stretching session. I did a few stretches to help the quads, IT band, calves, and Achilles. Still got the foam roller in to the mix. Made sure to foam roll the quads to help keep them loose and happy. I didn't have time at the gym to hit any weights. That's ok though. I got the hard work done. Got to let the body have some reward for it.

Progress is being made - one workout at a time.

W6D1: Let The Week Begin!

Wasn't sure I was going to get to the gym this morning. I wasn't feeling well yesterday. I took some meds and got to bed really early in hopes that helped. It must have done something good. I was still out of bed at the usual time and made it to the gym.

Today's run was 4 total miles. After yesterday's 7 mile long run, I wanted to keep things on the light side - especially since I wasn't feeling the best. I did try to keep the pace on the fast side of the easy pace scale. I ran 3 miles at 7.0 mph. Things were going well and I didn't feel like I was pushing the pace. I kicked things up a bit for 1 last mile at 7.2 mph. Again, I was feeling good and didn't feel like I was pushing the pace.

After the run, I made sure to take my time with stretching. I did a lot of static stretches, holding each one for 20 count. Even though my quads are feeling good, I still made use of the foam roller. I think I'll keep using the foam roller to help be proactive with keeping the quads happy.

I was debating on calling it a day after stretching. I was feeling good, but knew I was sick yesterday. I decided to get a bit more work done. I made use of the BOSU ball and got some squats in. My balance is definitely improving each time. I wasn't as shaky and was able to balance on it without problems. I used the yoga ball to get some crunches in and some knee ups. My abs were definitely feeling it.

Progress is being made - one workout at a time.

W5D4: Made It To Friday (And Still Standing Too!!)

Made it to Friday!! I'm still standing and walking without any pain. I call that a successful week of training. Hopefully the extra work I've been doing for core, stretching, and HIT training is helping. I'll be keeping at all of that for awhile to see how well my body reacts and see what the payoff is.

Today's run was 5 total miles. I ran the first 4 miles at 6.0 mph at 0.5 incline. I was feeling good, relaxed and in control the entire time. The last mile I kicked it up a bit to 7.0 mph, and still keeping the 0.5 incline. I was still feeling good and probably could have done a few more miles. I had to remind myself those longer runs will come - don't push for them.

After the run, I got in a nice stretching session. Nothing was hurting, so there wasn't any one area of focus. I still made use of the foam roller for the quads. I want to help keep them loose and not have problems with them.

Next up was some HIT and weight training. I got a few minutes of planking done, using a yoga ball and dumbells to add resistance. Added some squats using the BOSU ball. I didn't add any dumbell weight yet. I'm still working on good form before adding more resistance. Closed out the day with some jump-ups on an elevated board. This is where from a standing position, I jump up to an elevated platform with both feet and then jump back down using both feet - repeat many times.

Progress is being made - one workout at a time.

W5D3: Tempo Run Thursday!! Whoo Hoo!!

Tempo Run Thursday. I love tempo runs. They're a great workout to help get the body moving physically and mentally for race day. It's all about hitting the goal pace and setting cruise control for the rest of the run.

Since today was my first tempo run after I was injured, I kept the tempo run short. I started out the workout with a 1.5 mile warmup at 6.0 mph. I usually do my warmups at 5.7 mph. Today I wanted to change things up a bit and push just a little bit more.

I ran the 2 mile tempo run at 7.7 mph. I knew that pace would be close to what my goal race pace is. I was able to finish strong. Felt like I could have thrown in another mile. Next week though....going for 3 mile tempo run at the same pace!

I finished up the workout with 1.5 mile cooldown at 6.0 mph. With having just ran the tempo run, I wanted to go a bit slower, but knew I would be ok after a few minutes of running at that pace. At no point did I feel it was too fast of a pace though.

Before calling it a day, I did some core work and strength training. I did another round of BOSU ball squats, planks using a yoga ball and dumbells, and introduced some jump ups into the mix. The jump ups are going from a standing position to jumping onto a platform that's a foot off the ground. I can already feel differences in my legs from doing the BOSU ball squats. Hopefully if I keep moving forward I'll start to see more improvements with my runs from all this hard work.