Running Down a Dream 2: It's All About the Swag

[kimwim8]

 

[AmyBeth68]

Nope..still not here. Must have started running and never stopped.

 

[ScoJo15]

Ok ok ok...

My creative juices have dried up. I've got nothing interesting to say other than the boring old run/exercise stuff. I'll come back with an update when I can think of something with substance.

thanks for checking in!!

(you may now resume posting your favorite smiley things )

 

[AmyBeth68]

Guess I need to look elsewhere for my entertainment.

 

[ScoJo15]

Ouch

 

[AmyBeth68]

Sorry.

Are you back in your "runk" again???? I hope not. You are doing sooo awesome with your training. Hope the week goes well for ya' and maybe you'll get over your writer's block here soon .

 

[kimwim8]

See ya in a few days.....

 

[ScoJo15]

Wow...been a while...where to begin?

Training has went well over the last few days, on Saturday I did a combo of 30 minutes on the elliptical (ugh, really need that bike) and 30 minutes of weight training. I followed that with a nice 8 mile long run on Sunday (69:28 overall, 8:41 pace). The run provided some excitement when the person in front of me (not for long...i was getting ready to pass him ) did an unexpected leap up into the air to aviod a snake Yikes...starting to feel like North Jersey around here...at least there are no bears around.

On Monday, I did another elliptical/weight combo workout, doing 20 minutes of each. And last night I got out there and ran 4 miles in the 'hood (37:52 overall, 9:28 pace).

I've been trying to focus on the nutritional aspect of things since I was feeling wiped out last week after some basic runs. My nutritionist put together an awesome plan for me that has reduced the amount of pasta and increased the pre-run proteins each week. So far, it has worked really well and should be a great plan to include in the upcoming book. (BIG shout out here....thanks buddy )

I added the weights to the routine to both mix up some of my XT and to try and firm up a few areas that need it. I'm not looking to bulk up and try out for the starting DL job with the Falcons, but just hoping to tone some areas out and maybe even help out the running form as a result. I'm alternating two ab routines that I like along with the XT that I'm doing....basically trying to work out as much as possible!

The rest of the week will hopefully be:
Today - 30min XT along with weight training and ab work
Thursday - 4-5 mile run and ab work
Friday - 30min XT along with weights and abs
Saturday - 30min XT
Sunday - 8 mile long run

Hope everyone has a great day!

 

[AmyBeth68]

FINALLY!!! He's back . Thanks for the update...it's always nice to hear what you've been up to on the training front. Sounds like a SOLID plan! I'm impressed...weight training now too!?! That's awesome

Great job Scotty!!!

 

[ScoJo15]

Good morning

So I was tooling around the internet looking at various training programs and I realized that they all have a few things in common....things that I'm not currently practicing. They all say to run the weekday and long runs at a much slower pace, while doing one day a week of speedwork or tempo runs. After consulting with my running coach ( ), I've decided to try out this different approach. I will toy around with the times a bit over the course of the next week or so and then start on June 25th with a solid plan that will take me into either a 10k race in September or a Half Marathon in October (or probably both )

With that said....I went to the fitness center last night so that I could hit the pace exactly as suggested. I had planned a 5 mile run (which I usually do in the 9-9:20mpm range) and figured with the new "easy" paced run that I am supposed to do (10:12mpm), maybe I could do it without a walk break. I jumped on the treadmill, plugged in a 10:09mpm pace, threw on the mp3 player and started running....well, kind of running....more like jogging. The short story is that I completed the 5 miles in exactly 50:45 (10:09mpm) without taking a single walk break. I had previously never went more than 3 miles without walking so this was a pretty cool accomplishment for me....maybe there IS something to this new plan

The next test for me will be Sunday's long run. I'm gonna do 8 miles again and I'll try the "easy" pace, meaning I'm gonna try to avoid walking again

I do think that taking it easier on some of the runs will help to prevent injury as we get into Goofy training, as well as condition my body for being out there for an extended period. I'm curious to see how the mix of easy runs/one fast workout impacts my 5k/10k times.

Anyway, that's about it from my world. Hope everyone has a great weekend!

 

[AmyBeth68]

ohhhh...but Scott. That's NOT it from your world LOL!

HAPPY BIRTHDAY!!!!!!


I hope you have a wonderful birthday Scott.


As for the training....I'm really excited about the idea of trying out this new theory. The concept of doing speedwork is kind of interesting to me...and shakes things up a bit. As for the LSD runs (Long Slow Distance)...I'm actually starting to come to terms with the pace, but it is still a big shift for me. I think the most difficult one will be the weekday run....going to be hard to stay at that pace and not feel like I'm totally slacking. My fast pace or tempo is your slow run . Ugh...let's hope this new training plan helps me speed up a little.

Anyway...have a great weekend! I hope you are doing something fun for your birthday and....

FATHER'S DAY!!!

 

[ScoJo15]

Thanks so much for remembering Amy

Not doing much this weekend except working out and cutting grass. I plan on 30-40 minutes tonight on the elliptical, followed by some weight training and then abs later on. Tomorrow I'll hit the elliptical again (no bike for the birthday ) for 30 minutes and Sunday I'll do an LSD run rotfl2: ).

Thanks again...have a great weekend!

 

[toystoryduo]

Happy Birthday, Scott and Happy Father's Day! Have a great weekend!

 

[ScoJo15]

Whew...just a quick check in from this exciting weekend.

Rode the shiny new bike today approximately 14 miles through the neighborhood and back, averaged 13.5mph and burned a lot of calories. Good thing I did since I had all of that cake and ice cream to work off from Friday's birthday bash (Gotta finish opening up presents here sometime). Hopefully the ride won't negatively impact my early morning run tomorrow. Need to run early to take in all of the Father's Day festivities that are planned.



Ok ok...honestly, none of the above took place. I went to the FC today and busted out another 30 minutes on the elliptical. HR averaged 143 so it was a good aerobic workout for me. I do have to run early tomorrow (due to the heat) and I'm not sure how I"m gonna manage 8 miles without walking...but we'll see how it all plays out.

I hope everyone is having a great weekend!

Thanks for stopping by.

 

[kimwim8]

Happy Belated Birthday, Scott! Sorry I missed it.

You have been completely ROCKIN' the workouts, my friend. Are you willing to come up to NJ and kick my rear in gear? You could run your slow runs with me as my fast runs.

Keep up the GREAT work!

 

[AmyBeth68]

HAPPY BELATED FATHER'S DAY SCOTT!!!!

Sorry I didn't post it yesterday...never got a chance to update here on the dis.

 

[kimwim8]

In keeping with my fashionably late trend.....

Happy Father's Day!!! I hope you had a wonderful day.

Post an update when you get a chance.


(oh, and between me & you....Amy needs a nickname. You're McSpeedy, and I'm MCBeaner....McPilates? Mcrockstar?)

 

[kimwim8]

You guys off running some crazy race or somthin?

 

[AmyBeth68]

I know you are around here, seen your posts....what's up Scotty? No updates? Have you given up running to pursue something new? Maybe you are looking for quieter pursuits.

Maybe you have taken up Pot Hole fishing?

Or maybe the very dangerous sport of Headless Gymnastics?

I would hope you aren't trying that one. Your head is pretty good attached . Anyway...

Stop in and let us know how YOU are doing. Miss your witty posts, twisted sense of humor and inspirational running accomplishments. Isn't the Peachtree just around the corner???

Have a nice weekend and good luck in the P'Tree speedy

 

[ScoJo15]

Too funny!! LOVE the pot hole fishing dude

Has it really been two weeks since I posted? What have I been doing?

Let's see....I did a bit of traveling, sorted out the bad crop of reality shows (Pirate Master...arrrrggghhhyuck) from the good ones (American Inventor), got real busy at work and still managed to get some training in (gotta have priorities you know).

The main focus of my running has been eliminating the walks. I was successful two weeks ago with doing an 8 mile run at an easy pace. Not walking is a huge mental block for me since every run over the last year and a half has included a walk break every 4 minutes or so. Every run since the 8 miler has been just that, a true run. I've had to do most of them on a treadmill due to the heat and/or storms, so I still have to conquer running hills without a break...but I do have the confidence that I can do it.

Yes, I'm doing the Peachtree on July 4th (the worlds largest race!) and I will be starting up front with a timed group. It was cool to get my chip in the race packet with my other goodies...only about 1800 of the 55,000 runners are actually timed, so it's a pretty cool thing to be involved with The temps are supposed to be way high (92 during the day, yikes!) so the earlier start should be very beneficial as well.

So that's it from my world...thanks for checking in. I hope everyone has a great weekend.