My Dog-Gone Fitness Blog

The almost 60 degree day we had yesterday melted almost all the snow so we ran outside today.  Nice to get off the treadmill and felt like a nice relaxing run. Unfortunately due to weather and other circumstances I will be forced back on the treadmill tomorrow and for my 13 mile run on Friday.  Alas marathon training in the winter.  But I know I can do it!

Workout:

• Type: Run
• Date: 01/25/2012
• Time: 05:00:00
• Total Time: 00:58:20.00
• Calories: 568
• Distance: 6 miles
• Average Pace: 9:43.47/mile

Hoping to get back on the road tomorrow AM.

Workout:

• Type: Run
• Date: 01/24/2012
• Time: 06:00:00
• Total Time: 00:26:30.00
• Calories: 284
• Distance: 3 miles
• Average Pace: 8:50.19/mile

Great session with my friends!

Workout:

• Type: Strength Training
• Date: 01/24/2012
• Time: 05:00:00
• Total Time: 00:50:00.00
• Calories: 274

Felt strong on my swim this morning.  I was also paid a complement from one of the “Uber” swimmers at the pool so it felt especially good! I’m also happy that I didn’t make an excuse to not swim today.

Workout:

• Type: Swim
• Date: 01/23/2012
• Time: 11:25:51
• Total Time: 00:40:00.00
• Calories: 234
• Distance: 2,000 yd
• Average Pace: 2:00.32/100yd

Road conditions are not safe enough to run outside - especially in the dark in higher traffic areas.  Another treadmill run.

Workout:

• Type: Run
• Date: 01/23/2012
• Time: 05:15:00
• Total Time: 00:27:00.00
• Calories: 263
• Distance: 3 miles
• Average Pace: 8:59.73/mile

So winter finally arrived here driving me indoors for my long run.  I have never run longer than 6 miles on the treadmill. I had a friend run beside me for a lot of it which made a HUGE difference. I only had to run the last 2 1/2 miles by myself.  I used that time to concentrate on my form.  I concentrated on my foot turnover and was happy to see that I was hitting 180/min as recommended.

Workout:

• Type: Run
• Date: 01/22/2012
• Time: 10:40:00
• Total Time: 1:30:00.00
• Calories: 876
• Distance: 10 miles
• Average Pace: 8:59.73/mile

Did my yoga video at home - always and adventure.  If it is not a preschooler playing on me or under me then it is a dog licking me in the face. But since my main goal is to get some good stretching in I was still satisfied.

Workout:

• Type: Flexibility
• Date: 01/21/2012
• Time: 17:00:00
• Total Time: 00:45:00.00
• Calories: 110

Lots of legs today. Felt like I was sucking wind a little bit but I did go for a fast 6 mile run this AM so I shouldn’t feel bad.

Workout:

• Type: Strength Training
• Date: 01/20/2012
• Time: 09:30:00
• Total Time: 1:00:00.00
• Calories: 329

So my plan called for 6 miles at marathon pace.  It snowed overnight so a run in the dark was just not safe. So treadmill it was.  The treadmill certainly makes pacing easy.  But I also think the treadmill is easier then running on the road so I did the run a little faster then my true target pace. I did a half mile warm up, ran the first mile or so at 8:40, about 2 miles at 8:20 and the last three at a flat 8 min/mile. I set the incline at 1%.

So what is my target pace? That is actually a slightly complicated question.  To qualify for Boston I would have to take 20 minutes off my time from the fall - from a 9:06 pace to just over a 8:20 pace.  Not impossible but not easy either. In August I turn 40. As a 40 year old I only need to take 15 min off my time to qualify. So my “safe” plan is to try to take 5-10 min off my spring marathon then run another one in the fall and take another 5-10 min off to qualify.

But any of you who know me, know that deep down I have a secret hope that I might be able to pull off the 20 mins off my time this spring. Therefore I am running all my “marathon” pace runs at 8:20 or faster. So far that hasn’t been hard but will get harder as they get longer.

Workout:

• Type: Run
• Date: 01/20/2012
• Time: 05:20:00
• Total Time: 00:54:00.00
• Calories: 605
• Distance: 6.5 miles
• Average Pace: 8:18.61/mile

I stayed after TABATA and went on the virtual Expresso bike. I like these because I think they come closer to a real ride on the road.  I have been lamenting because I feel like I haven’t been able to improve what really matters in cycling - my aveage wattage or power.  I’m able to cycle above 200 watts for shorter amounts of time but it seems like my average wattage is always between 160 and 170.  I would really like to get it closer to or over 200.  I’m not sure how to do that, although I’m sure just putting in longer rides on the bike would be a good start but realistically is not going to happen.  Training for my next marathon is my top priority and if I can fit in one ride, swim and some strength training each week I will be happy.

Workout:

• Type: Cycle
• Date: 01/19/2012
• Time: 06:00:00
• Total Time: 00:31:15.00
• Calories: 304
• Distance: 8 miles
• Average Speed: 15.36 mph