Two-A-Day (total 9 miles)

I ran 4 miles at lunch on the treadmill at work in 30:08
8:15-7:32-7:21-7:00

I then went to circuits class for the last half.

Tonight I ran with Greg, Thomas, & Liz at the Oberlin bike path. We did the normal run which my Garmin Forerunner measures as 4.65, I then added 1.5 laps around the parking lot to make it an even 5 miles in 41:06.

There were patches of snow on the path, which of course were better than the slick icy spots. The footing was definitely dicey in several sections.

Splits were 8:28-8:01-8:15-7:43-8:40.

Max heart rate was 160, average was 142.

Thomas and I are making plans for a longer (12ish) run around 12:30 on Christmas eve.

EIFB (Extreme Interval Fat Burning) Running

Did an extra cardio workout this morning. Was reading Mick's Seattle Racing thread on Beachbody and saw some talk of EIFB (Extreme Interval Fat Burning) running.Since this is my recovery week and today was my X-Stretch day, and I'm planning on a 5k tomorrow, I decided this would be a good day to add in an extra run.

From what I understand, you do this workout first thing in the AM:
0-2 minutes = 5 (level of effort)
2-3 minutes = 6
3-4 minutes = 7
4-5 minutes = 8
5-6 minutes = 9
6-7 minutes = 6
7-8 minutes = 7
8-9 minutes = 8
9-10 minutes = 9
10-11 minutes = 6
11-12 minutes = 7
12-13 minutes = 8
13-14 minutes = 9
14-15 minutes = 6
16-17 minutes = 7
17-18 minutes = 8
18-19 minutes = 9
19-20 minutes = 10
20-22 minutes = 5

I ran on my treadmill and started out at 6.0 MPH (10:00 / mile). I increased by .7 for every level of intensity:
5 = 6.0 MPH = 10:00 minute pace
6 = 6.7 = 8:57
7 = 7.4 = 8:06
8 = 8.1 = 7:24
9 = 8.8 = 6:49
10 = 9.5 = 6:18

It was a good workout in a pretty short amount of time and I was sweating like crazy. I walked to the end of the block and back and then took a cold shower and was barely able to stop sweating.

I think I will add it in a couple times / week during my final phase of P90X which starts next week, not sure what days, probably Monday (rest day) and Friday (yoga day) but I'm not sure.

Running Again

After 5 days of rest I ran again Wednesday. At the start of the run my right leg felt a little strange but then once I loosened up I think I'm pretty much back to normal.

I also did 3 sets of 10 each of leg extensions & leg curls before I ran as my left knee has been clicking a little bit the last couple days.

The run was 2 miles on the treadmill in 16:23.

Friday Long, Saturday Short, Malachi Pics

Friday AM I ran long with Randy. He was running 19 and I ran the first 10 1/2 with him. I ran 1:21:20 and felt pretty decent.

Saturday afternoon I ran easy on the treadmill at home while watching Duke vs. West Virginia.

I also got an email with my photos from last week's St. Malach 5-Mile race. I doubt I'll order any but they are neat to look at.

Trouble With Dish Network

I ran 3.5 miles on the treadmill in my basement tonight at 11 PM, I got to watch the last 4 minutes of the Horizon League championship game. Butler soundly beat Cleveland State, which really was no surprise. I ran 28:37 (8:10 pace).

I had wanted to run earlier but my stepdaughter had set up the DVR to record Law And Order. For some reason, you can't watch a different channel while the DVR is recording, so I had to watch the first part of the game on the upstairs tv.

You would think the DVR would go straight to the satellite box. Why can't I watch a different channel while the DVR is recording?

Treaded Out

I ran 3 miles on the treadmill today in 23:52. I had hoped to run 10 but mentally I gave in and stopped at 3.

I got 26 for the week, 2 short of last week's 28.

Blizzard!

Easy 3-mile run at home on the treadmill in 23:18. Shoveled snow in the morning. Hoping to be able to get my 10-miler in outside tomorrow. Not sure I'm mentally tough enough at this point to run that long on the treadmill.

I did dig out a VHS tape from 1992 of A Concert For Life, a tribute to Freddy Mercury (of Queen). I watched the first 2 acts which were Metallica and Extreme.

Back Inside

It snowed and iced all night long so I was back inside today. I ran another 4.5 miles on the treadmill, accelerating every half mile or so. About 15 seconds faster than I ran the same workout last week.

7:52
7:23 (15:15)
7:14 (22:29)
7:00 (29:29)
(33:22)

I saw instructor Chris in the fitness center, he's signed up for the 5 mile race next weekend. He said he hasn't run since September. He's always in good shape though so he'll make it without any trouble.

Weight = 188 lbs.

Easy 4

I ran on the treadmill this afternoon. Watched part of one of my favorite action movies, XXX staring Vin Diesel.

Mile 1: 8:18
Mile 2: 7:39 (15:57)
Mile 3: 7:20 (23:17)
Mile 4: 7:27 (30:44)

I'm planning a long run (8 miles) on Sunday morning. I have to get up early and get it done before church as we are having a birthday party for George in the afternoon.

Shorter and faster.

I ran a little shorter and alot faster today. On the treadmill in the fitness center (again).

8:03
7:08 (15:11)
6:32 (21:43)
(3:34) 25:17

I had to run on one of my least favorite treadmill models today. It was really shaking when I got the MPH up to 9.5 (near the end of my 3rd mile). Plus it only has one display so I can't see time and distance at the same time, I need to press a button several times to toggle between the 2 displays.

Bad news is I looked at next week's weather forecast, 39-33-30-27-35. Looks like another week of mostly indoor running.

Good news is if I run 3 on Saturday and 8 on Sunday, this will be my 4th consecutive week with an increase in total miles.

Total miles for February is 95. I've only had one month (June 2007, 100.5 miles) in recent years that I've ran that many miles. That dates back to 2005 but I'm sure if I checked it would probably date all the way back to 1995.

I ran 25 days this month with just 4 days off.

Weight = 190 lbs.

Repeat

Usually, when a runner talks about repeats, he is referring to repetitions in an interval training program, such as repeat miles or repeat quarters. That's not what I'm talking about here.

Today I ran almost the exact same run as yesterday!

8:08
7:26 (15:34)
7:17 (22:51)
7:05 (29:56)
33:40

I actually ran my first mile about 12 seconds slower today, ran my middle 3 miles about the same as yesterday (4 seconds slower for the combined 3 miles) and then made up 11 seconds in the final half-mile.

I didn't intend to run this far or fast but once I got on the treadmill and got going, I was able to stick with it pretty well.

Weight = 189 lbs (holding steady)

Treadmill 4.5

I ran a little farther & faster on the treadmill today.

Mile 1: 7:56
Mile 2: 7:24 (15:20)
Mile 3: 7:19 (22:39)
Mile 4: 7:01 (29:40)
Total 33:35

I went a little later, hoping that the treadmills would not be as busy, since I knew I wanted to go more than 1/2 hour. Most of them were still in use but I didn't notice anyone waiting.

Weight = 189 lbs, lowest so far this year.

Treadmill Again

I got back on the treadmill today. Weather.com is calling for heavy snow Tuesday and temperatures in the teens on Wednesday so I'll probably stay inside most of the week.

I had a slightly stiff back this morning but I did 10 sit-ups before I started running and it feels fine now.

Mile 1 - 8:11
Mile 2 - 7:30 (15:41)
Mile 3 - 7:12 (22:53)
Total - 26:54

I was going to run even 7:30's until the end but I got bored so I bumped it up .2 MPH every quarter mile from 2 miles to 2.75, then brought it back down.

Weight = 191 lbs

Memphis vs. Tennessee

I ran 3.5 on the treadmill tonight during the Memphis-Tennessee basketball game. I went back to my old trick of starting easy and then going faster during the commerials, then easing back.

Unfortunately there weren't many commercials. I started at 6.8 and there were only 3 commercials and the fastest I got to was 7.5 mph. My total time was 29:42.

If I wasn't planning to run long (8) with Keith on Sunday, I would have kept going, as the game was very exciting.

Treadmill 3

I ran easy on the treadmill today.

Mile 1: 7:58
Mile 2: 7:30 (15:28)
Mile 3: 7:14 (22:42)

Pules 144 (right after I stopped).

Not too much to say about today's run. I did take yesterday off as I was on the road most of the day.

I'm supposed to run long over the weekend. I haven't decided if I'm going outside or if I'm gonna try to run it on the treadmill.

Weight = 191 lbs

Treadmill 4

I ran a little farther today on the treadmill, all the way to 4 miles. I ran a steady, easy pace, 8.0 MPH most of the way, up to 8.2 for just the last half mile.

Nobody was going super-fast beside me, but there was a girl to my left who bumped the incline up on her treadmill for several minutes. She wasn't running, but still it made me ponder whether or when I should introduce some hillwork to my training.

Mile 1: 8:05
Mile 2: 7:30 (15:35)
Mile 3: 7:30 (23:05)
Mile 4: 7:21 (30:26)

Treadmill 3.5

I ran 3.5 miles on the treadmill today at lunch.

When I got there the guy beside me was running along at 10.0 MPH. I always feel challenged when I see someone else running faster than I usually run, so I decided to go a little harder today.

I started out easy as always, but then kept bumping the MPH up by .2 until I got to 9.5, somewhere between 2.5 - 3 miles. That was about all I could manage so then started bumping it back down.

Mile 1: 8:00
Mile 2: 6:59 (14:59)
Mile 3: 6:34 (21:33)
Total time: 25:25

Of course the guy beside me was at the end of his workout, he only ran 1.5 miles total and he did it in around 12 minutes so he war running 8:00 pace (7.5 MPH) on average for his run.

Weight = 190 lbs.

I'm pretty sure that one of the things keeping me from losing more weight is my nights that I deliver pizza. I eat so much food there, I think it really sets me back. I'm gonna start being a little more careful.

Another Easy 3

I ran 3 on the treadmill at lunch today. It was another easy run with no notable scenery or weather.

Mile 1 - 8:03
Mile 2 - 7:28 (15:31 cumulative)
Mile 3 - 7:29 (23:00 cumulative)

The Fitness Center was rather busy today. We have 3 Precor treadmills, 4 Stairmaster treadmills, and 2 Woodburys. The Woodbury is my least favorite as it has a very short base and you have to keep a more consistent pace to avoid running off the front or the back.

Today all the Precors were occupied, as well as 3 of the Stairmasters. The other Stairmaster was not working so I was stuck on the Woodbury.

Weight = 192 lbs.

A Little Faster

I ran on the treadmill at lunch today, just a little faster and a little farther. I ran 3.5 miles total, running hard the 2nd mile, harder the 3rd mile, and cooling down the last half.

Mile 1 - 8:00
Mile 2 - 7:13 (15:13 cumulative)
Mile 3 - 6:51 (22:04 cumulative)
Half - 3:52 (25:56 cumulative)

Also I put all my workouts for 2008 in the online running log at Running2Win.com. I know Keith and Randy both use it.

Keith sent me my first set of workouts. He's got me at 30 miles this week with a long run of 6 miles. Since I took Monday off, that means I have to get 24 miles in my other 5 days. I've already run 3 of those days and have only run 11.5 miles. Basically I need to run 2 6's and a 6.5 the next 3 days to hit 30 which I don't think I'll do.

I could but since I'm a wimp in the winter and do most of my running on the treadmill, I probably won't.

3 - Treadmill - Home

I ran 3 miles this afternoon on my treadmill at home.

Mile 1 - 8:29
Mile 2 - 7:54 (16:23 cumulative)
Mile 3 - 7:19 (23:44 cumulative)

It felt pretty easy.