week 14 done

I had an OK week of running. I got all oft he runs I needed in. I have to admit I am not a summer time runner. I actually enjoy the cold and running in the winter. Well maybe not the really cold days but when the temps are 50F and lower my system seems to work best. At least in the colder months you can add clothing. In the summer you have to wake up way too early or run way too late. We all have seen what happends when you get caught running naked!



I feel like I am starting all over again. The new shoes have helped alot. I made it through a 15 mile run yesterday with no blisters and my feet felt fine. Today I am taking a day of rest. I just have an hour of hockey tonight.



I now have a small digital camera to take with me on my runs. I have got to find a way to carry it though. So be expecting to see some action pictures in my posts from now on.

first run follies

To begin with I guess I should say at the moment I am a single Father of 2 very busy boys ages 7 and 2. My wife has left me to go shopping with her friend for 3 days at Birch Run, Michigan. She also stole my built in babysitter (my daughter Jaymie is 16). That plus my parents are gone up north presents an ability to run crisis. So I put Joey in his Baby Jogger and Jacob on his bike and we jogged on over to the local track which is seldom used and fenced in. I brought some sand toys for the boys to play in the long jump pits that are around the track.


It is only a mile to the track and since Jacob just about got hit by a car early on in the day I decided not to make our road journey any longer than it had to be. So we got to the track I got the boy settled in and I warmed up for about 15 more minutes doing strides, butt kicks, and high knee lifts.


Then came the 3 X 1600m intervals @ 6:40/mile. The first one I started out too fast I think I was super pumped to do them and was at 6:00 at about half way so I really had to slow my pace. The second one I started too slow but managed to finish right on target. The third was never completed because of wild 2 year old boy chasing me around the track. I had to stop at 800m and take the wild child home...it was getting close to bedtime.


So we cooled of with a nice mile home and that's officially the start to the new training program .


I am so totally going to be an elite athlete at the end of this!

X-training begun

I rode my bike into work Saturday morning and back this morning. It works out perfect it is 15 miles or 25ish kms each way. My plan in a can is to ride at a cadence of 90-100 RPMs comfortably and move up a gear each week or so therefore bringing up my speed. Right now my average speed being 13mph/20kmp but keep in mind I am going for cadence not speed. I also throw in sprints every once and a while. I still haven't got road tires so I am riding on knobbies, so as I stop pedaling my bike slows considerably.

And so it begins...

Training for the 30th running of the Detroit International Marathon.


I'll be using;

I will be using the 3:30 marathon finish time as my goal. Tuesday will be my first run. The week goes as follows;

Monday: XT ( I think I will ride my Bike to the lake and swim)

Tuesday: 10-20 minute warm up /3X1600m @6:41 (1minute rest btween)/ 10 minute cool down

Wednesday: XT (biking 40-50minutes)

Thursday: 6mile run 2 easy/ 2 @7:14 per mile /2 easy

Friday: REST

Saturday: 13 miles@ 8:3o/mile

Sunday: Optional XT or rest (most likely bike)

The mileage seems short to me but the XT makes up for the missed miles. It is also shorter because it is only 16 weeks. Considering it will be my second marathon this year I figures I would take it easy on me and run less/ run faster LOL.

Seems that the "intensity" will be challenging.

This time I will hopefully be able to post more pics and details. I still have a picture of me when I started running again last December somewhere and would like to do the "how'd ya like me now poses!"