Archive for November 2013

9 miles outside in the snow and ice – 1:28:44 – about 8 minutes off pace to make sure I didn’t snap a limb – #runnersproblems #goofychallenge

So it started snowing later yesterday afternoon with the temperature hovering around freezing – the snow has continued off and on right through until this afternoon.  No real accumulation on the roads or on the yards but definitely on sidewalks and running trails.  Probably no more than a quarter to half inch when I went out but there was a nice little bit of ice underneath it in most spots and where there wasn’t ice the snow was still wet enough to risk hydroplaning.  So to make sure I finished my run with all limbs intact I went slow.  Most of the time lately I have been doing the same mileage outside in about 80 minutes but was 88:44 today – felt good but had to keep it slow.

Luckily the weather is supposed to turn around for tomorrow so hopefully my route will clean up in time for my scheduled 13.1 mile training run!

Weight is going good – was 215 yesterday morning (2 days in a row at the new low – whoohoo!!) and 217.5 this morning when I got up.  I went up for breakfast in the morning with the boys from work and we had pizza (plus a beer) for supper last night with the kids so that extra food was still in my system this morning.  Was down at 215 after the run.

4 miles hill intervals in 30:40 – felt very good – very jealous of the #winedinehalfmeetup folks tonight!

Run was pretty solid tonight – some adjustments I made to the treadmill seem to have helped the belt shifting issue so I felt confident enough in the treadmill itself to push.  Did hill intervals and pulled off 4 miles in 30:40 – felt strong for the run but it should be interesting to see how I feel tomorrow!  Certainly a harder push on the treadmill than I have been able to do in a while.

Weight this morning was 215 which represents a new low mark since I started trying to get back in shape last September.  Was 216.5 after supper and the run.  Hopefully I have things all sorted with my weight and have things moving in the right direction again.

9 mile race pace #goofychallenge training run in 1:15:17 at 1% incline – felt pretty good

Felt pretty strong on the run tonight even though I had to start pretty late and seriously contemplated shift this medium long run until tomorrow and doing a shorter run tonight.  The kids’ music lessons on Wednesday nights and it always means a late start on the Wednesday runs and considering they are well over an hour now I may have to look at reviewing my Goofy Challenge training plan to see if I can put that midweek medium long run to another day.

For the actual run it went pretty well – 10 minute run cycles followed by a 1 min walk period and then repeat.  Most of the running was at 7.5 mph and probably had 6 minutes of walking over the full period.  Final time for the 9 miles was 1:15:17 and I am pretty sure I could have gone faster but had to stop once to adjust the belt on the treadmill (thought I had that fixed!) and then the breaker on the treadmill tripped…twice.  Kind of made it hard to get into a groove when I had to constantly watch the belt to make sure it wasn’t wandering and I also couldn’t push too hard because the breaker would keep tripping.  I really need to sort those issues out – I think it is really impacting my speed work – I don’t think I am pushing myself as hard as I could because I keep expecting the treadmill to act up.  Yay.

Weight is doing ok – was 217.5 this morning and 216.5 after the run and supper tonight.

4 mile run in 30 min at 1% incline – hard straight 2 miles to start and then speed intervals to finish off the 4 miles #goofychallenge

Really had no desire to get on the treadmill tonight – was kind of dreading the interval work tonight but managed to get my ass on the treadmill and work.  After a quick 2.5 minute warm up at 10% incline I reset everything and started the run.  Did the first 2 miles at 8 mph straight to make sure I was good and warmed up, took a 1 minute walk to catch my breath and then started intervals.  Alternated between 9 mph and 7 mph for a while, threw in another 1 minute walk and continued the 9 and 7 mph periods.  Totaled out at 4 miles in 30 minutes.

I felt pretty strong while running but really felt like a bit of a slug before getting on the treadmill – I just realized I didn’t hit a coffee before getting on the treadmill.  That has become a bit of a tradition on nights I am going to try speed work but I forgot tonight.  The coffee helps give me a kick to push harder on those nights – it also helps give the motivation to get on the treadmill in the first place!  Going to have to put a reminder in my calendar to drink a coffee before my next interval run…and probably my next hill day now that I think about it!

I think I forgot to mention this but my wife will be running at the #wdwmarathon weekend as well – #rundisney fun together

So when my wife (Heather) signed me up for the Goofy Challenge for January 2014 as a bit of an early anniversary surprise she also signed herself up!  Now when she signed up there were no spots left for just the Donald Half Marathon that she wanted to do but there were a few more Goofy Challenge spots open.  So in a moment of shear optimism (or insanity depending on your outlook on these things) she signed herself up for the Goofy Challenge as well!  Now she has only done one half marathon before (Donald Half back in 2008) and no marathons so it will be a different experience for her.

My wife does run-walk-run cycles for her training and has been doing really well – she appears to be a natural toe runner and has a long strong stride when walking both of which are really helping her.  She is going in with the mindset that she wants to be well under the 3 hour mark (goal of 2.5 hours) for the Donald Half Marathon on Saturday – if she can do that and still feel strong and has confidence that she can repeat that the next day she will get on the course for the Mickey Full Marathon on Sunday.  The idea would be to try to repeat Saturday’s half performance in the first half of the full and then take what comes for the second half of the full (but hopefully still continue run-walk-run cycles).  This would a similar strategy to what I did for my first Goofy Challenge back in 2010 (in the frickin ice and snow – never letting that memory go) – I really wasn’t in the shape I needed to be do justice to a full marathon at the time as I was up around 255 pounds.  But I did the half on Saturday in approx 2:46 finished the first half of the full on Sunday in approx 2:50 and then walked it out from there for a final time of 6:36:35.  I really wasn’t ready that year but my wife is going into this in way better shape that I was even when I did the race and she still has just over 9 weeks to continue to improve.  I suspect from what I am seeing so far she will have no issues doing the Goofy Challenge.

So our plan so far is that we will do the half together – I will move back in the corrals to start with her and kind of work with her on her pacing and motivation, etc – not that I think she needs it but it will be our first chance to actually run together and the Donald Half will be a fun race to do that on.

The plan for the Sunday would be for me to line up in my assigned corral for my attempt at a new full marathon PR and Heather to line up in her corral.  Assuming things go according to plan I will most likely finish first and I will either hop a bus to the Boardwalk Inn or walk back through Epcot to meet her when she heads out of Hollywood Studios onto the path to the Boardwalk and Yacht and Beach Club areas.  I may jog along with her until the race route heads back into Epcot – at which point I will have to diverge from the route and go through the World Showcase entrance to Epcot and hit a few spectator points to cheer her on before she heads into the finish line.  I will then head around through the Epcot exits and meet her after she has her medals and stuff.

So that is the plan anyway.

We will be doing this trip as a “couples only” thing so we won’t be bringing the kids – definitely looking forward to the after party at Downtown Disney after the races on Sunday night! Strangely I am also looking forward to staying at the Pop Century resort.  We have stayed at moderates to deluxes with the kids the past several years and I am looking forward to a hotel that is unabashedly Disnified.