Sunday, December 11, 2011
Tuesday, December 6, 2011
Sunday, October 30, 2011
Friday, May 13, 2011
Wednesday, May 4, 2011
On a related topic, a Steve Runner recommended online workout tracking site Buckeye Outdoors had a major "crap hit the fan" moment when in the matter of a few days, both their servers swallowed all our data. I hope that it can be recovered. I guess that shows the fallacy of storing important things via the "cloud". That begs the question of how much back up is enough. I have my home computer backed up via Carbonite.com. I back up some stuff at work but I guess we need back up for back up. I hope that they are able to recover the data....
Thursday, April 21, 2011
Starting the week after Festival International's Courir du Festival 5K (current 5K PR), I am starting from scratch. I am going to try to develop a base that will carry my into the fall at a faster pace with better fitness than I have seen before. I am going to try to train at MAF (Maximum Aerobic Function) as percribed by Maffetone. You can read more here or here or here or numerous other places.
My MAF as calculated by 180-rule is 143 BPM. If I look back at my training that currently equates to about 9:30 mins per mile. That is also un-heat corrected. It was cool that morning. I imagine under duress (running in S. Louisiana in the heat is duress) it will be closer to 10 mpm. (See run at Pinelog)
1. Run at or below MAHR (133-143 bpm) for 8 weeks. Running at least four times per week with one 90 minute run, two 45-60 minute runs. 9 mile and 5-6 mile respectivly.
2. Perform MAF test at once every three weeks at the track with 4 mile distance.
3. Review progress after 8 weeks and adjust as necessary adding some tempo and speed.
4. Set a goal race for late 2011 or early 2012 (1/2 Marathon Distance).
5. Trace and document all progress.
6. Add two weight sessions minimum per week.
Thursday, April 14, 2011
This week has not been so great. On Monday and Tuesday, I thought I was hitting snooze and not waking up. When I finally heard the alarm, it was too late to make it to run. I later figured out that my alarm was set to the time I was waking up and I was not hitting snooze. I got that corrected and made it to Red's for the 7 mile run this morning. I was slower than last week but my quads are tight from weights.
I think that I am going to work on building a new base this summer. I would like to run but work on keeping my HR in the lower zones. I think I will have to walk or slow down when it gets too high. That is going to be hard.
Tuesday, March 29, 2011
My "long" Saturday run keeps getting shorter. We went out for 10 but I faded fast after 5 and made about 8. I think with the temps climbing the way that they are, I will be lucky to make 8 in up comming weeks. Oh well, more inside stuff. I need to do some weights anyway.
Friday, March 18, 2011
I just had to post this video after watching it on Frayed Laces. This looks like fun (to watch).
Running this week is at 19 miles. I have gotten two 7 milers and a 5 today. I won't make it Saturday as I am working the massive Race for the Cure (6-8000 "runners"). It is mostly walkers with a few runners thrown out in front. We will time the first 500 or so that run across then it gets too crazy to do anything else.
Tuesday, March 15, 2011
I think as the heat turns on I need to add some indoor stuff such as weights.
Saturday, March 12, 2011
Tuesday, March 1, 2011
Sunday, February 27, 2011
Monday, February 21, 2011
What will this week hold? Since I didn't get up this morning, I am thinking that it could be a push it week with some Tuesday, Thrusday, Saturday runs. Time shall Tell
Thursday, February 10, 2011
After I got done, I hit FB with a "7 miles done" and got hit right back with "14 miles done" from one of my friends. She is a fast runner. Good job on her part.
Wednesday, February 9, 2011
The race started and finished at the LSU Natatorium parking lot, ran around campus, out around the lakes and back. My goal for the race was to try to keep about a 7:30 pace. That would put me in the good for a PR. My previous PR was 46:47 at 2008 Crecent City Classis. I didn't make it in 2009 and have not run one since. My training started off OK but has been lack luster since the first of the year. I have missed a lot of workouts and longer runs.
So off we start. I started off running and feeling good. I looked at my watch at about .2 and saw that I was way fast (7:00 ish) and I was ahead of a few people that I know are faster than me. I made and effort to pull back a bit but I still finished the first mile in 7:17. As the second mile came up, I still felt good and went at 7:26. Mile three was about the same at 7:28. It got a bit harder as I started warming up and the other runners thinning out. Mile four was at 7:40 but part of that mile I stopped to stand up the mile marker sign. Mile 5 was 7:18, not sure what went on there but it could have been a miss marked mile. On the home stretch of six I this 7:38. The last portion was down hill and make 6:50 pace for the point 2. 46:17 PR (7:28 overall pace)
Other stats: Average HR 182 (thumping!). 48 ft of elevation gain.
Good job to my sister who also finished plus all of my peeps with CRRC.
Friday, January 14, 2011
The girl started out good. We thought she was to be the easy child. She actually slept in her bed! You could sometimes put her down AWAKE and walk away and she would go to sleep. What is that? She would sleep from about six to eleven then end up on our bed. Lately it is getting earlier and earlier that she wakes up and screams till she get her moma. That sucks because where I used to be able to lay down at nine a sleep a while, we now spend that time trying to get her to go back to sleep. You usually can get her sound asleep in your arms but heavenforebid if you make the motion to pit her down! That is instant wake up. I just is frustrating.