Tag Archive for training plan

9 miles in 70:30 on the treadmill tonight – felt harder than it should have. I’ll blame that on lack of sleep at this point

A decently strong run tonight with a good chunk of it run at a steady 8 mph. I was definitely feeling like it was taking some work to get moving – even at the half hour mark I was feeling the strain even though I was going slower that what I did last night. But I’m also not getting enough sleep lately (I think it is still to do with the time change) and that seems to be costing me.

Still 70:30 for 9 miles is more than respectable.

I also did 5 miles last night that I didn’t get around to posting – finished that off in 38:18. A pretty good run as well with no issues or drama.

Two days into my new training plan – so far I am on track…a bit too early to get cocky though!

Updated my current training schedule – time to kick my butt into gear!

I finally decided it was time to get serious about moving again! After feeling a bit drained and unfocused after a strong Dopey Challenge in January and low mileage since, I am starting to feeling a bit more energized again.

So I am taking that energy and enthusiasm and translating that into my planned running schedule to take me up to the end of June 2015. Hopefully I can maintain that enthusiasm and drive and follow through!

You can see the updated marathon training plan here.

18.2 miles in 2:54:50 – beautiful day – went longer than expected but not too bad a run

Cool and sunny morning this morning with little wind – perfect running conditions. Grabbed a small bottle of water and headed out to do a scheduled 13.1 mile run. I was a bit concerned that the run would fall apart as I had to fight a flu yesterday – massive headache and stomach issues. Luckily that seems to have all been sorted out.

Run was going beautifully and at about mile 6 I had the option to head south to complete a 9.1 mile loop and then finish out my planned run with a 4.4 mile lap around the neighborhood or to head out on a nature trail instead that started very close to where I was. I figured I could out and back on that trail for about another 4 miles and then be back where I was before to complete the original loop giving me 13.1 with a lot less road and sidewalk running and with better views.

I opted for the trail…and apparently my memory of how long that trail is ended up being kind of faulty. I thought for sure it was only a couple miles out and then a couple back…instead it was 4.15 miles each way. At about 3 miles down the trail I was getting a bit concerned as my water was running out but curiosity got the best of me at that point because I really wanted to know how bloody long that trail really was.

So by the time I got back to the place where I made the decision I was over the 15 mile mark and knew I had 3+ miles to go. I hadn’t brought liquid or fuel for that long of a run so I was rationing and ran out about this point. Obviously I was starting to slow down fairly well here and adding walk breaks. Luckily the trail went by through a nature conservatory and at about mile 17 where I was able to refill my water bottle (a couple times) at their main store / restaurant building so I at least had water to finish out the run!

Walked for a bit to let the water settle and then ran decent to finish things off with a total of 18.2 miles in 2:54:50 – not the fastest ever but, considering the shape I was in yesterday and the fact that I did not bring enough water with me for that long a run, it was a solid run and I am happy with how I did.

Now at this point in my training plan I switch things up a bit as I start Dopey Challenge training for January 2015. The runs shift from T-W-T and S-S to T and T-F-S-S to practice running 4 days in a row as will need to be done for the Dopey Challenge.

I would say at this point that my summer maintenance program was a success and I can be pretty confident going into my next race on September 21st (Fort Garry Rotary Club Half Marathon)!

Today marks 2 years since I seriously started my journey to get back in shape – how have I done?

Back in September 2012, I decided I was going to run the Goofy Challenge in January 2013 – it would be my 3rd go at the challenge but I hadn’t trained properly for the first couple. I finished both but I didn’t lose weight during the training and I knew I could do better as long as I focused. So I decided if I was going to do it, I was going to do it right. I would try and fix my diet, lose weight and train hard and with focus.

I came up with a training plan, made some decisions about my diet and started training. I also decided to track how I was doing to keep myself accountable and that tracking eventually turned into this blog a few months later.

The first run I did was 3.14 miles done in 30 minutes (not bad for being near 260 pounds) – a couple weeks ago I did 5 miles in 33:20…so my speed has improved a bit.

I started at right around the 260 pound mark and I am now hovering around 220 pounds – I lost 25 pounds in the first 4 months of my plan. I hit 220 about a year ago now and I have maintained at that level for most of the year. This loss was driven by a few things – being dedicated to the running and some significant diet changes. On the diet specifically the biggest change was limiting white carbs (flower and sugar) especially in the morning. Lots of protein for breakfast certainly helped me lose a lot of weight right off the hop.

Looking back at my spreadsheet mileage tracker, I am at 3172.86 miles in those 2 years. I am pretty happy with that!

In those 2 years I have done 4 full marathons and 7 half marathons. Two of each of those were part of Goofy Challenges (2013 and 2014). I am happy with that as well. Especially since I managed to set new half and full PR’s (1:46:00 and 4:09:44 respectively) this spring, breaking times that were set while I was in my 30’s (43 now).

So what is coming up then? Well I have a half marathon in about 2 weeks time (Fort Garry Rotary Club Half Marathon) and another 4 weeks after that (Winnipeg Fire and Paramedics Services Half Marathon) – I am hoping to set another new half marathon PR in one of those races. I then keep the training going to do my Goofy Challenge #5 as part of my first Dopey Challenge in January. The next 4 months are going to be tough but they are going to be worth it. I currently am in better running shape than I have ever been for a Goofy Challenge and I still have 4 more months to train!

The one thing I am not really happy about from the last couple years is that I haven’t lost more weight. My weight has stayed pretty steady for a year now but I could stand to lose another 10-15 pounds while still maintaining my muscle mass. So my goal for September is to lose 5 pounds – to help with this goal I have decided to cut Coke / soda pop / cola completely out of my diet – 3 days in so far and surprisingly it is going ok. Ideally I would like to be under 210 going into the Dopey Challenge (at 6’2″ with a fair bit of weight lifting in the past I have some decent muscle in there as well) in January.

I have created some highlight pages for each of the years I have been running since I started this journey:

I am looking forward to pushing myself further!

Updated my training plan for summer maintenance, 2 halfs in the fall and Dopey Challenge in January 2015

Now that I have completed the 2014 Manitoba Marathon it is time to review my training schedule, update it for solid summer maintenance and for running 2 half marathons in the fall. And of course to cover off training for the 2015 Dopey Challenge!

Current summer maintenance and 18 week Dopey Challenge / Goofy Challenge training plan are linked here.

Some links to previous plans and my analysis of how I think I did following those plans and how well they worked for me: