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

[ScoJo15]

Thanks Amy, Kim and Tracy...I appreciate it!!

Just a little update on my training....

Thursday I did a 4 mile tempo run, and followed that later in the evening with some weight work and an ab routine. Overall, I accomplished a lot of stuff, but the whole thing was very difficult. I could not find my tempo pace during the run, I was always either too fast or slow and I ended up totally spending myself about 3.5 miles into it. I was supposed to do 5 miles but decided to call it a day at the 4 mile mark. The weight work was equally as difficult and I had to scale back on a few reps/sets due to total fatigue The positive thing is that the ab work went well....1 out of 3 wasn't bad I suppose.

Friday I got in a 30 minute bike ride, covering 8.2 miles. I'm still getting used to which gear to be in at what time in order to keep my cadence consistent (wow...i almost sound like a biker there!)....right now it's huff and puff and struggle getting up the hills...and then fly like a bat out of heck down them...resulting in a very inconsistent workout. I think I could walk faster going up the hills...and then I find myself passing cars going down them LOL!

So finally this morning, I was able to go down to the Silver Comet Trail...a predominantly flat paved trail going from Atlanta into Alabama somewhere I was anxious to see how well I could do when not faced with 150ft elevation changes every half mile. Aside from being VERY crowded during the first couple of miles, it was an excellent outing. It was so cool to just fly along with nothing to worry about..keeping a nice pace and just enjoying the scenery. I ended up covering 18.2 miles in a little over 62 minutes...a solid 17.6mph pace. It was the most fun I've had crosstraining...sure did beat grinding it out on an indoor elliptical in front of a tv Going forward, I will try to get there every Saturday morning....next week I'm gonna go a little further down the trail before I start to avoid that crowded area.

I'll do some ab work a little later....cut the grass...and tomorrow morning I plan on running at least an 8 mile long run. If I feel good after 8, I may try to extend the run another mile or two.

I hope everyone has a great weekend. Thanks for checking in.

 

[ScoJo15]

Just wanted to post my results for the week like my partner in crime did in her journal (sorry to steal your ideas!!)

Monday - 30 min elliptical
Tuesday - 5.6 mile run, 50 min weights, ab routine
Wednesday - 30 minute elliptical, ab routine
Thursday - 4 mile tempo run, 40 min weights, ab routine
Friday - 8.2 mile bike ride
Saturday - 18.2 mile bike ride, ab routine
Sunday - 8.5 mile long run, ab routine

Totals for the week
Running: 18.1 miles
Biking: 26.4 miles
Ab Routines: 5
Elliptical: 60 minutes

Also like someone I know, tomorrow is a rest day for me

 

[hockeygirl]

Hi Scott--I was just reading through your journal, and I am totally impressed with your progress and workouts!!! You are awesome.

Looking forward to following your progress to the Goofy!!!

Keep up the good work!

 

[AmyBeth68]

Did you just post those results to show that you TOTALLY kicked my butt in all areas of training ? LOL. j/k

Amazing week for you Scott . Totally impressed with the mileage you built up in biking this week AND a solid 18 mile week in running as well. I've said it before but you seem so prepared for the goofy training!

So now I'm off to see if I can figure out how to log more miles than you in biking . Goodness...I have to do SOMETHING more impressive than you . Just kidding...sort of..ok I'm not. That competitive side of me just keeps screaming "MY GOD WOMAN...ARE YOU GOING TO LET HIM BEAT YOU AGAIN???"

OK....seriously...great job! Rest days are lovely aren't they??? Yippeee for Monday .

 

[ScoJo15]

Thanks for the nice post Laurie

Amy - no no no...not trying to kick anyones but or prove anything...I think we can both look back at this week and be proud. We both did tons of workouts and are setting ourselves up for some solid Goofy training. I overdid the biking a bit this week...the 18 before the 8 mile run has officially kicked my butt. Anyway, great week partner!

 

[AmyBeth68]

Scott...I was just kidding. Honestly...great week of exercise! Look...I can't even hope to keep up with you lol. I'm very proud of you and hope you are also proud of your accomplishments! Seriously...great job. You really are an inspiration.

 

[ScoJo15]

No need to keep up Amy....we'll be side by side come Jan 12-13.

 

[kimwim8]

So only one rest day/week? That seems pretty darn intense. Although, I shouldn't be surprised considering the two of you.

Just be careful.....(spoken like a true mommy)

 

[toystoryduo]

That is a lot of training in one week! Way to go Scott!

 

[ScoJo15]

Hello everyone

Just reporting in for the week....here is what transpired:

Monday - rest day
Tuesday - 7.7 mile run, ab workout
Wednesday - 30 minutes on the elliptical, ab workout
Thursday - 4 mile run, ab workout
Friday - 8.2 mile bike ride
Saturday - 18.2 mile bike ride, ab workout
Sunday - 6 mile run, ab workout

Weekly Totals
Running: 17.7 miles
Biking: 26.4 miles
Ab Workouts: 5
Elliptical: 30 minutes

The month is not over yet, but with an off day tomorrow and a 5 miler scheduled on Tuesday (the last day of the month), I thought I'd tally up July's totals...

Monthly Totals
Running: 75 miles (+5 on Tues)
Biking: 82.7 miles

Overall, it was a pretty successful month in terms of building up a base for Goofy training that will start on August 27th. I successfully added biking as part of my normal cross training routine and I love getting out there and riding. It seems to complement the running pretty well. The back to back of the long bike ride on Saturday and the long run on Sunday will hopefully start to prepare me for the back to back workouts required for Goofy. I did start to have some foot pain at the beginning of the month, but it was squashed with the purchase of a new pair of shoes I have learned that I need to consume a PowerBar before the Saturday and Sunday workouts as I'm burning around 1200 calories during each one of them. I'm also anxious to try PowerBar's new recovery shake that is supposed to aid in the repair and rebuilding of the muscles worked...hopefully REI will stock them in the stores this week. If not, I'll have to order some online.

It's interesting being in the position I am this year at this time. Last year it was total fear of the unknown...I didn't really know what I was doing and didn't know what to expect in January. I was cautiously excited. This year, I know exactly what I'm faced with and I'm prepared for the challenge. I know that being smart by listening to my body is the most important thing I can do...followed by eating a healthy diet, alternating protiens and pastas as necessary to help fuel or repair my body. Also, I'm stressing core work with some weights thrown in for stability and endurance purposes. I'm not all about running as fast as I can each week, but rather just getting the miles in at a comfortable pace.

Thanks for stopping in and listening to me ramble along for a bit there...sorry for the length but it is stuff that I wanted to have a record of

I hope everyone has a great week!

 

[toystoryduo]

You are doing a wonderful job with your training, Scott! You have accomplished a lot in the past year....Way to go!!!

Have a great week and thanks for the encourgement in my journal.

 

[AmyBeth68]

Hi Scott

Wow...I'm really impressed looking at your weekly and monthly totals!!! Look at all those ab workouts you've added to your schedule!!! I know that was one of the goals you had set for yourself...and it's awesome to see you staying committed.

Your bike totals are increasing too . That long bike ride the day before your long run is pretty uber athletic there buddy. I think my legs wouldn't carry me for the LR if I did a 20 mile bike ride the day before!!! I'm sooo impressed with your training. I aspire to those kind of weeks and you knock 'em out week in and week out. You're logging impressive totals, staying healthy and making great strides!!!! Awesome job!!

It is funny to see the mental shift that has occurred...even for me. Last year we were terrified of the looming marathon. And although the idea of doing back to back distance races is daunting , I have to say that in general I have a calm about it. I know I can survive the marathon, I know the half will just be a fun event that we won't be pushing ourselves during, and I know the training. I did it injured last year...so if we stay healthy it should be challenging yet not intimidating!!!

It's nice to read your so-called ramblings...I think just about anyone could benefit from the knowledge you've acquired. Just look at the amazing transformation that happened to you in 1.5 years. And I know that beyond that...most people don't even realize that as recently as 2 years ago you were practically crippled with a severe back injury . What YOU have accomplished is truly outstanding and I look to you for advice more than any book or website now. Time for you to get that marathon training book written Scotty! You've got that sub 4 Hour marathon in you...although it won't be disney unless you plan to carry me on your back to get that time .

Have a great day Scott.

 

[ScoJo15]

Hello!

First of all...thank you Laurie, Kim, Tracy and Amy for the support and encouragement, I really appreciate it.

Amy, I would not be where I'm at today without the massive amount of information you have provided and we have discussed. From nutrition to mileage to playlists, how to warm up and how to stretch afterward, and everything in between...I cannot thank you enough. Thanks buddy

Before I get to my regularly scheduled post, I want to vent a little bit about something that made me mad earlier this week...

I went to purchase a new pair of shoes. Now, I went through the usual "first timer" experience last year of trying on a million different pairs trying to find that perfect fit (it was amazing the nuances each shoe had in its design), and it was a huge relief when I finally found a pair that was comfortable right from the moment I put it on...AND performed well when I ran on it. I ended up in Asics 2110's throughout ALL of last year's training, including the marathon, and still run in them today. I do have two pair that I try to rotate out a bit, one for the dusty, sometimes muddy trail that I long run on and one that I try to keep squeaky clean and use for the 'hood runs (and races so I don't look like a total bum ). Anyway, after noticing a twinge in my arch after my last long run, I knew that it was time for a purchase.

So I plodded over to my local haven of shoes (read: Dick's) kind of excited because my shoe had been "upgraded" to the 2120...lighter weight and better feel is what the company was promising. I flopped it on my foot and could not believe what had happened...gone was the total comfort of the 2110, replaced with some arch pricking, feel like you are running on contoured plastic imposter shoe. Could this really be happening? Sure enough, every year the manufacturers "upgrade" their footware, promising new technology...but what they end up doing is alienating some runners whose feet no longer feel comfortable wearing them. Asics had taken all that was right with a shoe and destroyed it.

Here I was again...faced with the same dilemma when I started this whole running business, all because Asics took a perfectly good shoe and ruined it..er...upgraded it. So I had to hit the internet and research the heck out of models/upgrades/comparisions and seek out my alternative. Luckily, the Brooks Adrenaline GTS 7's fit like a glove (or better yet, a loose cushiony well made shoe ) and I now am a happy convert.

What did I learn through this experience? To never buy Asics again. Ok, ok, just kidding (kind of). I learned that when you find a shoe that fits, buy a bunch of them before they get "upgraded" and disappear forever from the shelves. Believe me, when the Adrenaline's drop in price do to being phased out, I'll stock up on them so that I won't be blindsided and thrown into a frenzied shoe searching panic.

Whew...that took a while...how about some data??

July Totals
Running: 81 miles
Biking: 82.7 miles
Total workouts: 21 hours, 33 minutes

So I wanted to see how last month compared to last July. Interestingly enough, I "only" ran 61.96 miles last July...that's an increase of 20 miles this year Needless to say, I'm very pleased with my results for July. I think I've built a very stable base for training this fall when the mileage really ramps up. Here is what I have planned thru the end of the year...

August: 81 miles
September: 82 miles
October: 85.1 miles
November: 91 miles
December: 102 miles (yikes!)

Please don't get me wrong...those numbers are not up there to brag or boast, but purely for me to see my progression...and to look ahead and realize that this upcoming training is no joke. I have to be smart with nutrition and the running in order to pull this all off. I don't really see myself ever embarking on anything as crazy as back to back half & full marathons again, so this will probably be the most mileage I ever accumulate over a long training. Wish me luck! LOL!

Thanks for reading the long post...I hope everyone has a nice day and great weekend. I'll leave you with a quote

"If the shoe fits, wear it.......and buy a crap load of them because the evil shoe manufacturers are going to completely hose them within 12 months...stupid upgrades" -- ScoJo15

 

[ScoJo15]

Journal: "Hi Scott...have a good weekend, buddy!"

Scott: "Thanks Journal...I'll catch up with you on Sunday...tell you about my run on Friday night, my biking on Saturday and my long run on Sunday"

Journal: "Just keep me posted, it's what I'm here for"

 

[AmyBeth68]

I think the heat is getting to you , talking to your journal are ya? .

Anyway....WOW.....look at those numbers *as I hunker down and suddenly feel embarassed by my weak month* LOL. j/k we both did really well in July. Keep it up buddy...and make sure you give yourself some down time every now and then.

You are gonna' kick butt!!!

Have a great weekend Scott!!

 

[ScoJo15]

Hello everyone

thanks Amy

Heat? what heat?? Just because it's 92 doesn't mean you throw in the towel, it just means you take it a little slower and be sure to hydrate before hand...

But seriously, thanks for the encouragement...it really gets me through those long runs and rides on the weekend. And yes, we both did AWESOME in July!!! Here's to a good August *raisies drink* (of course, the drink that used to be occupied by a martini or wine is now filled by H2O) and the kick off of GOOFY training!! WOOOOHOOOO!!!

 

[kimwim8]

I agree....both of you had IMPRESSIVE months of July!!

Those future month's numbers really scare me, but I know that you guys can definitely do it!!

Sorry to hear about your sneaker manufacturer woes. I love my sneakers too, and maybe I should make sure they're still available!

Great job, Scott!

 

[ScoJo15]

Hello everyone!!

Weekly training update:

Monday - rest day
Tuesday - 6 mile run (8:54mpm), ab workout
Wednesday - 8.2 mile bike ride (16.3mph), ab workout
Thursday - 5 mile run (9:03mpm), ab workout
Friday - 4 mile run (9:03mpm)
Saturday - 17.6 mile bike ride (19.9mph), ab workout
Sunday - 8 mile run (8:58mpm), ab workout

Weekly Totals
Running: 23 miles
Biking: 25.8 miles
Ab Workouts: 5

I was supposed to cross train on Friday, but was really feeling the running need...so I switched it up for a change. I'm not planning on doing 4 run days going forward and this week will be back to XT on Friday.

Speaking of this week...with school back in session and the temps soaring into the high 90's in the afternoon...I've got to plan accordingly so that I don't miss any training (missing a workout is NOT an option!). I'm going to get up a tad earlier and see if I can do my runs & rides in the morning...it'll still be humid, but nothing some extra water can't squash. Here is the plan:

Monday - rest day
Tuesday - 6 mile run, abs
Wednesday - 9 mile bike ride, abs
Thursday - 5 mile run, abs
Friday - elliptical
Saturday - 18-20 mile bike ride, abs
Sunday - 8 mile run, abs

Thanks for reading/posting/lurking...hope you have a great week!

 

[AmyBeth68]

I'm tired just reading your journal. Great job last week....I seriously can't keep up with you. Your week ahead looks pretty insane, especially if you are having to get up at some god foresaken hour. Good luck with that .

Honestly, have a great week and It's really smart of you to plan for the wicked weather you guys are having. Just be careful out there in the heat!

 

[toystoryduo]

Hi Scott,

Your training is awesome! Keep up the most excellent work, but please be careful in this heat!

Have a great Tuesday!