Archive for July 2013

July 31st, 2013 (Wednesday)

223 this morning when I woke up – 223.5 after evening run and 223 after the swim following the run

Had fun on the treadmill today – apparently the breaker in the panel is not the issue – even with the new breaker it is still tripping whenever I try anything sustained over 8.5 mph.  I really needed to do speed work today though so I ended up with 6 stages to my run (breaker tripped 5 times) but a total of 8.2 minutes at 9 mph – with two 2 minute periods sustained in there at that speed.  Several minutes also at 7.5 and an 8 minute stretch at 8 mph.  Total of 3.85 miles (approx – the breaker trips reset the counter each time).

Treadmill woes aside the higher speed runs felt good and I probably could have done even more but the trips were getting irritating.

Before the run this evening I realigned and tightened the belt and lubricated the deck to eliminate those items as possible causes for the breaker trips.  The treadmill is rated well over 300 pounds, has a 2.5 chp motor and is capable of 12 mph and it doesn’t seem to be having any issues with me going as fast as I am so I’m not sure why the panel breaker is.  The treadmill itself has a 15 amp breaker which is the same rating as the one in the panel so I am a bit confused as to why the panel breaker is going and not the one in the treadmill itself.  The breaker I pulled out yesterday and the one I replaced it with were both from a batch I had bought years ago for my old house so they might have issues – maybe I will pick up a new one and see what happens there.  If that doesn’t do it I will look at upgrading the breaker and the wiring and outlet to 20 amps – it is literally a 6 foot cable run for the circuit dedicated to the treadmill so this wouldn’t be too high of a cost but still not something I really want to do but I also need to be able to do those speeds to get my training level up to where I want it to be.

I was in the pool twice tonight – once with the kids after supper and before they went to bed.  After they went to bed I got on the treadmill and hit the pool again after the run.  With the kids I was in there for about 45 minutes just generally floating around but did do some pool resistance exercise but not in a real focused way.  The second swim was more focused and I did several sets of resistance exercises and several laps in the pool over a half hour.

Overall feeling pretty good and if I can get this treadmill thing sorted out I am pretty confident that my speed will keep improving.

…hmmm Goofy Challenge still isn’t full for 2014….

July 30th, 2013 (Tuesday)

224 when woke up this morning – 224.5 after evening run.

Run tonight was a 3.8 miles in 30 minutes – probably could have been faster / run further but the breaker for the treadmill tripped at 17.5 minutes (2.2 miles) while I was going 8.5 mph.

I started with 1 minute at 4 mph, 4 minutes at 7.5 mph, 2 minutes at 8 mph, 2 minutes at 8.5 and 1 minute at 9 mph.  Then did 1 minute at 6 mph, 4 minutes at 7.5 mph, 2 at 8 mph and then got 30 seconds in at 8.5 before the breaker tripped.  After resetting the breaker I did 1 minute at 6 mph, 9 minutes at 8 mph, 1 minute at 6 mph and 1.5 minutes at 8 mph.

Felt very strong on the run and could definitely gone faster but after the breaker trip I did not want to risk having it trip a second time so held back.

After completing the run I replaced the breaker in the panel – I think it is likely the breaker was weakened by the old treadmill so I quickly replaced it with a spare I had around.  I will see how things go tomorrow – hopefully the issue is solved.

I did not swim after the run tonight but did swim right after work before supper getting in some laps and resistance training.

July 28th, 2013 (Sunday)

223 when I woke up 220 after morning run.

Run today was outside – 13.1 miles (according to phone GPS anyway – loops on a map look like should be closer to 13.5 but both phone and GPS watch agree so will go with that) in 2 hours 3.5 minutes.

Basically took the run quite easy and was only 7 minutes slower than my time for the WPS Half back in May.  Had half a bottle of water and 6 gel candies as fuel during the run so a lot less fuel on the run as well compared to the WPS Half.

Was quite happy on the run and was well focused – definitely how a longer run should feel – calm and strong.

Interestingly my after run weight was 220 – this is the lowest I have been in close to a decade – so that was a nice little surprise.

Spent several hours in the pool today and yesterday as well playing with the kids so a good calorie burn there as well.

July 27th, 2013 (Saturday)

224 when I woke up this morning and 223.5 after my morning run.  Was 224 yesterday morning when I woke up as well.

Run today was 4.5 miles outside in 42 minutes – a minute slower than my 4.5 mile run last Saturday but things felt really, really good on this run.  I had a clear head and felt very clear – never felt out of breath or like I was pushing hard.  The time and miles just seemed to flow by.  Awesome.

Weight seems to have settled back down a bit – not quite to the 223 I was averaging last week but still way better than earlier in the week when I was 228 AFTER a run.  This weekend is supposed to be pretty nice so I suspect I will be spending quite a bit of time in the pool playing around with the kids plus with the 13.5 mile run I have planned for tomorrow I should be able to have my weight to a new low as of Monday morning.

I haven’t done the pool resistance exercises in a few days as the weather has been either too cold and rainy or a bit too lightningy (for some reason spell check doesn’t like that word) to get in the pool.  But as I said in the last paragraph the weather should cooperate enough today and tomorrow to put some good time in the pool this weekend.  The longer range forecast (or guess) for the weather is warm and sunny so I should be able to get into the pool daily for the next week or so.  Hopefully that pays dividends in the weight loss department as well.

Training plan page updated

I have updated the 18 week training plan page to include my new plan for the summer and fall this year leading into the 3 half marathons in September and October that I have registered for.

I have also included how I would intend to train for the Goofy Challenge in January 2014 if I were to pull off a miracle and figure out how to make that happen this year.

The plan can be seen here (http://biggoofyrunner.com/18-week-training-plan/) – scroll down for the update with the new schedule.

Once again I have based this heavily off of the Hal Higdon Intermediate II plan but there were quite a few modifications required to accommodate the half marathons.

update August 29th, 2013 – I also recently added an analysis of the plan I used training plan I used for the 2013 Goofy Race and a Half Challenge.  It shows the scheduled miles versus actual miles I put in.  Check it out!

http://biggoofyrunner.com/18-week-training-plan/goofy-2013-training-plan-analysis-of-scheduled-versus-actual/