Week 3 : Day 1: COROS updated my race predictions yet again. I’m specifically looking at my Half Marathon pace / time. In just 7-days of training COROS updated my Half Marathon from 8’53”/1:56:28 to 8’46” / 1:55:01 this week. A change of 87seconds overall. My goal remains for Sunset Beach Half: 8’00” pace for a 1:45 finish.
I really want to see how accurate COROS with their algorithms and predictions.
Saturday: 2.17.2024 (Day 15 of 84): False Start
There’s a handful of sayings that properly describe in short order what I experienced on Saturday morning:
“Everyone has a plan until they get punched in the face”
“What’s the first thing to go in combat? The plan!”
My training week was originally planned to start on Saturday mornings with a long run, however this weekend simply wasn’t going to work out that way. In this life, you’ve got to be resilient in the face of adversity and the disruption of plans.
I simply didn’t have the time in the morning to complete my planned run and accomplish the other myriad of essential tasks to keep business and life moving forward. The plan had to be changed!
Good thing Robert decided to push his long run to Sunday! I only had to get in 8-miles for my long run and he was going for 9, so I figured hell, I might as well do another mile.
That was Saturday afternoon. I committed to 9-miles.
Saturday evening, Robert makes a FB event inviting everyone in, for a long run of “10-miles”. Of course I’m in, but I’m also trying to figure out how I went from 8 miles on Saturday to 10-miles on Sunday!
No bother, I’m not new to running and at this point I just shrug at a 10-mile run. Looks like there will be four of us on trail tomorrow!
Sunday: 2.18.2024 (Day 16 of 84): Not a Rookie Move.
I’m not new to this running life. I’ve been at this game for 25 years, a quarter century of long runs and short runs, fast runs and slow runs. Many runs by myself, and even more with friends. Hell, I even experienced a few years of “forced runs” while in the Army. I’ve been at this for a while, so when my friend wants to throw an impromptu 2-miles onto my planned 8, I just shrug and ask how fast.
The ability to run 10-miles on a whim and having this base built up is a blessing and a curse. This Half-Marathon buildup is different from almost any other training I’ve tackled because I already know what it feels like to run 13.1 miles. It’s not foreign to me, it’s not an unknown experience that I’m yearning to see, feel and take in. The Half is not outside the realm of possibility. This buildup is different. This training build is about speed and strength. It’s about mental fortitude and how much suffering can I withstand. How tough must I be to run a 1:45 marathon?
Let’s turn our attention back to this Sunday long run and what it’s like to run with a group who are at or near the same level of running capacity.
Megan explained she was only going for 6 and would be turning around early. We all decided we would stick together at whatever pace she set for the first few miles. Her pace was a little slower than ours, which was a perfect compliment to our morning. With temperatures below freezing, this allowed these old bones to warm up and get ready for the remaining 7-8 miles.
Once we parted ways with Megan we picked up the pace a little and set the pace for an easy, conversational pace for the duration of the run. Running with friends truly is better.
10.02 Miles | Avg Pace: 9’59” Avg HR: 139 | Best Mile: 9’14” | Feeling: Much Better.
Monday: 2.19.2024 (Day 17 of 84): George Washington’s Birthday.
Never miss a Monday! It’s something I’ve heard for a long time now and something I really try to abide by. No matter what, start the week with some type of movement, even if it’s a walk. So today I decided to make my way to the YMCA and conduct another micro-Murph.
In May, I will be completing the full Murph Challenge, hopefully with a 20lbs vest for an Rx. So what is it?
For Time: 1-mile Run ~ 100 pullups ~ 200 pushups ~ 300 Air Squats ~ 1-mile Run
The workout today consisted of:
With a 20lb Vest:
16 Rounds For Time
100m Run ~ 10 TRX Rows ~ 5 Pushups ~ 5 Air Squats: All with a 20lb vest.
After the Micro Murph I made my way to the Squat Rack for 5-5-5-5-5 of Back Squats. I really do love squatting and Leg Day, however when I attempt to run in the days after, it feels very counter-productive! I despise running on sore legs or tired legs, but that’s exactly what Leg Day does to you. It feels counter-intuitive and self-defeating during the run, but I know leg strength and core strength is essential to a successful Full Marathon.
Regardless of how I know this is going to end, I do the squats and move my way to the stair stepper for another 10 minutes of Low Intensity Steady State Cardio. Again, with the 20lb vest on to ensure I’m way outside of my comfort zone.
Tuesday: 2.20.2024 (Day 18 of 84): Two-A-Day
My life-hack is working!! Ensuring that my watch-sound is off and it simply vibrates on my wrist to wake me up has been one of the greatest inventions to affect my fitness. I was able to wake up at 4:30am without disturbing my wife’s much needed sleep!
Awake at 4:33am and I’m in disbelief. It’s hard to believe that just 180s ago I was awakened by my alarm and in less than 45 minutes I’ll be running on the track. Sometimes I’m simply amazed that it’s a possibility.
I parked at the track at 5:05am and shortly after my friend Andrew arrived. He’s training for a Full Marathon and is doing a lot more work on the track than we are, so he’ll get started before us. Getting set up on the track I realize I’m all alone. My mind starts to play tricks on me as I actually thought I could just duck out, but Andrew is already there and I can’t leave. My only option is to do this solo. Wouldn’t be the first time.
Just as I was about to accept my fate, Robert showed up and shortly after that Jan! There were now four of us on the track with three of us doing the 12-laps of hard work while Andrew kept his Marathon Training on course.
The efforts were tough and the paces were good. It took me a few attempts but I finally dialed in that 8’00” pace and locked that in for half-mile and felt comfortable. Now to stretch that out to 13.1 miles.
3.16 Miles | Avg Pace: 9’22” Avg HR: 121 | Best Lap: 6’01” | Feeling: Happy someone showed up.
In my quest to break 100-miles this month I decided to make it a two-a-day and jump in with the club for a Tuesday run from one of our amazing local restaurants.
We had a big group for a Tuesday run where temps were plunging quickly from the 50’s and into the low 40’s. The group took off and I decided to get in another 3.23 miles with Robert and Ryan which resulted in negative splits.
The temps were cool but conducive to a good run. We were at a conversational pace and before I knew it we were already at the turn around. It was just a quick jaunt back to the restaurant followed by a very informal social and my Tuesday miles were complete.
3.23 Miles | Avg Pace: 10’13” Avg HR: 130 | Best Mile: 9’22” | Feeling: It was easy.
Wednesday: 2.21.2024 (Day 19 of 84): A Week on WW.
Wednesday is my weigh-in day on Weight Watchers and this is my first week on the program for this 2024 iteration. I figured stepping on the scale would show a loss and it did. I was down 2.4 miles! This makes sense because my consistency and level of hunger were incredible.
You know the deal. It’s Wednesday, and on Wednesday’s I go run a 5K with my Run Club.
In my quest to complete more miles (+100miles) this month than in January (100miles) I arrived early to get in 2 miles before the rest of the group arrived. My warmup miles were slow and easy with a low heart rate. I needed a run like that in these cool temps.
2.02 Miles | Avg Pace: 10’07” Avg HR: 137 | Best Mile: 9’43” | Feeling: Cold
After my warmup miles the temperature outside was rapidly dropping after the sun set. I put on my requisite gloves and hat and met up with the group. I’m not sure how many years now I’ve been running with the Club on Wednesdays, but it’s been over 5 years now and it’s become a staple in my life.
I linked up with Jon and we decided to get in the regular 5K route at a decent pace. Nothing race worthy, but a little faster than just a nonchalant run through town. It ended up being a good run with negative splits for the duration of the run.
Mile 1: 9’26” | Mile 2: 9’22” | Mile 3: 8’56” | Last 0.13mi 9’09”
With an average heart rate of only 134, I certainty felt like I had more left in the tank. I feel like this training buildup is working.
3.13 Miles | Avg Pace: 9’15” Avg HR: 134 | Best Mile: 8’54” | Feeling: Strong
Thursday: 2.22.2024 (Day 20 of 84): A quiet day.
Honestly, I don’t have a lot to say about Thursday. I had a lot of work requirements to get accomplished and getting out to the club run that evening just wasn’t going to happen. To keep on track with my goal I went to the gym and got in 2 miles on the treadmill. Nothing exciting really. Just a boring, treadmill run followed by some weights.
Sometimes it’s like that. Monotonous and boring.
KEEP SHOWING UP! Discipline wins the day!!
That’s what I keep telling myself.
2.13 Miles | Avg Pace: 10’02” Avg HR: 131 | Best Mile: 9’28” | Feeling: Bored
Friday: 2.23.2024 (Day 21 of 84): Cold and Wet
It was COLD and WET outside when I drove to the YMCA in the early morning and for those reasons I went BACK to the treadmill. FUCK, what a boring life. Two days in a row indoors. I’m ready to get outside for a run!
My next outdoor run won’t be until Sunday. I’ve got to make a trip to southern Maryland to help out a close friend of mine and I’ll get in a 10-mile long run to kick Week 4 in the teeth.
Life over 200lbs is unsustainable, unlivable, literally.
A conversation with my doc on Wednesday after his evaluation and a conversation.
“You need to change your lifestyle!” - He says to me.
“Ok, what exactly does that look like?” I respond.
“Do you do drugs? Because that will cause serious issues!”
“Doc, I’ve never done drugs in my life. EVER”
“You need to cut out all nicotine! Smoking, Dip, etc”
“Doc, I’ve NEVER smoked or dipped. EVER”
“You need to cut back on the alcohol!”
“Doc, I don’t drink often. Maybe 2 or 3 beers a month. Maybe”
“You need to cut back on the Energy Drinks and Caffeine! How much Coffee do you drink a day?”
“Doc, I have maybe 2 cups a day and that’s not every day”
“You need to INCRASE your exercise regime!”
“Doc, I run 100+ miles a month and lift 2-3x a week”
There was a moment of silence as he stared at me and looked to be calculating his next words to be precise.
“Ok, you need to stop eating all that crap”
“DOC, Now you’re on to something”
“You weigh 223lbs, you need to lose 10-15% of your bodyweight”
“Doc, I haven’t been under 200lbs in over a DECADE”
“Do you want to live ANOTHER decade?!?”
Well that cleared things up pretty good for me. My life is simply not livable if I stay over 200lbs. Losing weight will have a myriad of health related benefits.
Improved Insulin Resistance
Better A1C
Lower Blood Pressure
Improve Cholesterol
Decrease Risk of Vascular Damage
Reduce Risk of Sleep Apnea
Increased Mobility
Increased Energy and Mood.
Delay in disease progression.
What does losing 10-15% of my bodyweight mean? It means losing 22lbs-33lbs. That puts my weight between 190-200, but my goal is 175.
To be fast in the Marathon will require me to be lighter, leaner and stronger.
But this isn’t about running a Marathon. This blog isn’t about running at all actually.
It’s about living a long life, it’s about staying healthy for “The Long Run”