Archive for March 2013

March 31, 2013 – Easter Sunday

236.5 when woke up this morning.  The van ride and road snacks had an impact but less than I was expecting really.

Watched the kids do their egg and chocolate hunt and hung out with them for a while before finally getting on the treadmill shortly before noon.

Did 16 miles in 2 hours 12 minutes and 10 seconds on the treadmill.  Over 2900 calories.  There was definitely a fair bit of cheating and leaning on the treadmill but I was really able to push the speed and in a lot of cases I was just holding on to make sure I kept the speed up. Was 232 after the run and I only had water for fuel on the run (less than a litre).

I did 10 minute cycles with the first minute being a walk at 4 mph, then 5 minutes at 8 mph and 4 minutes at 7 mph before starting another cycle.  Once in the first hour and twice in the second hour I replaced the 4 minutes at 7 mph with 4 minutes at 8 mph.  There were also three 1 minute periods where I pushed up to 9 mph.

Pretty phenomenal time in the end all things considered – especially when you consider my personal best for the half is 1 hr 46 min 11 seconds and I hit the half distance today in 1 hr 47 min 55 seconds.  Now that is not likely to translate into an outdoor run since I was on the treadmill and cheating a bit but still it was a surprise to see that I was at such a good  cardiovascular spot.  It is 5 weeks today to the Winnipeg Police Service (WPS) Half Marathon so hopefully I can push this hard until then and have it translate into a time decently under 2 hours.

Either way I am quite pleased with today’s run and interested to see how beat up I feel in a little while.

March 30, 2013 – Saturday

236 when woke up – 234.5 after 7 mile run outside.  More on the run below.

235 on March 29th

233 on March 28th – did not run

Today’s run was done outside – the weather was still below freezing but there wasn’t much wind so I thought I would give it a shot outside.  I ended up heading out from my house and down a back / country nearby for a total of 7 miles.  It took about 74 minutes which was slow but the road was pretty rough with lots of sections where the freezing and thawing had turned it into a bit of a bog or at least made it heavily rutted and uneven.  Had to tie my shoe twice in that time and stop 3 times to take rocks out of my shoes.

The run felt good in the end and it was nice to get out and get some fresh air.  Very cool scenery as well – sun was coming up in a clear blue sky and the trees and bushes were covered in a nice layer of hoar frost.  Provided a nice distraction.

Traveling out of the city to visit family for the day today as well – probably about 5 hours driving there and back.  That usually means carby road snacks and not much physical activity for the day.  This will probably mean my weight will be up a bit on Sunday.  We’ll see what happens.

March 27, 2013 – Wednesday

235.5 when work up and 234 after 8.02 miles in 73 minutes.

Run had 1 minute of walking and rest was at 6.6 mph except last 2 minutes – 7 mph and 8 mph.  Had no water during the run and overall the it was a good run.

After work was so tired I thought I was going to fall asleep right after supper but ended up having a coffee around 7pm to make sure I would stay awake until after 8 when the kids went to bed and I could get on the treadmill.  The coffee worked so I was able to stay up and get on the treadmill – now hopefully it doesn’t keep me up late tonight though and make me even more tired tomorrow.  I’m not much of a coffee drinker but will have a cup occasionally though not normally at night – I usually have my caffeine from Coke which isn’t nearly as potent as coffee so we will see what happens.

Do I need a new challenge?

I have done the Goofy Race and Half Challenge 3 times now (one of those times I was actually in shape) and judging by some of the stuff we will be doing this year I’m not sure #4 is in the cards for January 2014.  I may have to shoot for 2015 for my next one instead….but what to do to get my motivation back and get myself over the plateau I seem to be stuck on right now.

Since I finished the Goofy in January my weight seems to be sticking in a 5 pound band and I appear to be having trouble focusing on getting my training runs in for the WPS Half and the Manitoba Marathon.  I need to drop another 20-30 pounds (at least in my head) and I want that weight off going into the Manitoba  Marathon – I would love to take a shot at my personal best and bringing the weight off would play a big part in that.

But I can tell I am getting bored with the constant training, or at least with the constant pressure to train.  I need to find a way to break out of the feeling of pressure and get the miles in and the weight off.

I see a few things I need to do:

  1. Get the protein breakfasts working again – I still haven’t gotten myself back to adding the eggs in so I need to get that rolling regularly
  2. Take a better lunch to work – back in October and November I was taking ham or turkey wraps with me along with other snacks like fruit to work but I have backed off now to basically cheese and fruits.  I think I need to start bringing wraps again as well to give me more small meals during the day so I don’t eat too much at supper.
  3. As above stop eating as much at supper – impacts how I am feeling on the runs and makes it more likely I will skip scheduled runs.  Plus if it is too much I feel a bit dopey or tired after and I end up having more Coke than I should to try to stay awake.
  4. Cut down on the Coke – a little isn’t too bad as it is how I get a bit of caffeine in my system but I have been drinking too much of it lately.
  5. Ensure all the weekly runs are getting done as they should.  All the runs are getting longer now and getting them in will be essential to getting me to where I want to be in terms of endurance and speed (and weight).
  6. Start doing some resistance exercises – I will write more about this separately but I will trying to do daily chin ups, dips, arm curls, shoulder extensions and pushups – this will be to try to help kick in more motivation and get more energy as well as try to head off too much loss of muscle mass with the hoped for weight loss.
  7. Get more sleep
  8. Get running outside – looks like the weather is finally going to turn and I can start doing my weekend runs outside – that should help things out a bit.
  9. De-clutter and clean the house – if I can do this regular it will cut down on any perceived guilt in my own head of not doing my part around the house and exercising instead.
  10. Plan out backyard work for the summer – we have a pool going in this summer and this will require redoing of a bunch of our landscaping in the yard and I would like to have a plan of what we want to do to cut down on any distractions worrying about what we want to do.  It will be interesting to see what the landscaping work does to my training and my weight – it will all depend on when they are able to get in to do the pool (supposed to be early in the spring).
  11. Start hitting the hot tub more – stiff and sore legs and back lately – the hot tub should help with that.
  12. Look at the weight loss plan again and get myself excited about it – own it and work it – new goals are set now I need to make them happen
  13. Start looking at other challenges – should I look at something bigger for the next running challenge?  Triathlons probably won’t work for me as I really don’t float and the swimming portion of the races would not be good.  Maybe I can see after we have the pool to see if I get better but I suspect not (if I can get the weight to come off I will be even less buoyant) – I can swim ok but I am not efficient and that would probably kill me before I even got to the biking or running portion of the races.  Tough mudders?  I don’t know about these – they would definitely be tough but I run against the obstacles in my own mind not against the obstacles on the course and I hate the idea of maybe getting hurt and getting derailed on my training (one of the reasons I don’t like trail running).  Does an ultra-marathon make sense?  The only one in Manitoba that I know of is a trail run and is in late May – there wouldn’t be enough time to train for that starting now and it is only a few weeks prior to the Manitoba Marathon and the risk of injury is too high.

I have to think about this some more.

March 26, 2013 – Tuesday

238 when woke up – what the hell!?  Was 235.5 yesterday morning and there really wasn’t any reason for the weight spike today besides maybe licorice over the weekend.

Was 236.5 after 4 mile run tonight in 33:30 – about 6 minutes of walking and rest at up to 8.5 mph in 2 minute chunks.  Had to push and punish myself tonight to try to make up for the weight gain.

The 2nd of 3 six week periods started yesterday and my goals for the first one were definitely not reached.  The running is going not too bad and I am getting good speeds over good distances so that is good even if I have missed too many runs.  The weight however is another thing – I should have been down to 220 or less instead I have regressed.  That sucks.

It is time to kick my own ass and get it back in gear.  No more missed runs, increase speed, pump up the intensity and add some resistance training.  I also need to get back on track on the diet – no more snacking at night, get the high protein breakfast rolling again and force regular small meals / snacks through the work day.

So my new weight plan is to lose 2.5 pounds a week up to the Manitoba Marathon – this should be doable if I can get my crap together again.  This would put me around 205 for the Manitoba Marathon – so maybe a bit low even but now is not the time to waffle on the goals – I need to set it and go for it.