Slight Departure from Schedule

In a departure from my training schedule I ran a fast 3 miles ~ 5K this morning  (fast for me anyway).  I’m really hoping to break 20 minutes at some point in the near future, and because I’m running a 5K next weekend thought I’d put in a test run and see how it went.

I split the run into 3 roughly equal segments and my times were:  8:25, 7:28, and 7:21 for a total of 23:13.  I was pretty happy with this considering it was cold, last minute, no taper and I was a bit tired.

Some lessons I’m taking away for next weeks race:

1)  I’m going to eat something before the race I find that really improves my time.
2)  I’m definitely going to do a mile or so warm-up run before the race.  My second mile time improved by nearly an entire minute.  That alone would drop me to nearly 22 minutes.
3)  Go for broke.  I want to have nothing left in the tank when I finish.  I’d be so elated to break 20 minutes that words cannot describe it.

For anyone interested my previous best time for a 5K race was recorded at 23:21.  I was faster than that today, and I’m always faster in an actual race!

Feeling excited!

Woo Hoo!

Last night was my third WW meeting.  I expected a zero loss week because I weighed without shoes last week and with shoes this week.  I still lost 1.6 pounds!

So far I’ve lost 3.2 pounds on WW.  I’m quite excited that I’m finally on the way to getting rid of these last 15 – 20 pounds.

This morning I did my 3 mile run and lifted weights.  The run wasn’t bad, but the weights were quite challenging.

400 meter repeats and 3rd WW meeting

Yesterday I did my normal lifting routine, and it went well… I think I’m over the soreness hump with my lifting.  This morning I did 9 x 400 meter repeats.  My times were:

1:34, 1:37, 1:34, 1:36, 1:37, 1:43, 1:39, 1:41, 1:36

So my times were okay, but not quite as good as they were two weeks ago.  I think my slower times are partially due to the temperature.  Although it was just 50 I felt very cold through most of my running.

Tonight is my 3rd WW meeting.  I think I’m going to have a zero loss week but that is actually good news because I’m going to weigh in with shoes on this evening.

Saturdays long run and today’s 5 miles

Today’s run was 5 miles I ran ~ 48 minutes just an easy run.  Saturday I ran around 10.5 miles in 104 minutes and it was *hard*.  Probably because of lingering soreness and the fact I didn’t eat anything before I left.  I’m going to make a point to eat prior to long runs going forward.

On the weight side of things I ate like crazy on Saturday: 

Bacon, eggs, and buttered toast for breakfast — Chipotle Fajita Burrito for lunch — Domino’s for dinner.  I was very happy to gain only a pound over the weekend!  Now back to the program.

Oww, I’m sore

I lifted yesterday which went pretty well although I was a bit sore this morning.  Then I went for my 5 mile pace run (I ran about 8:30 miles again) and now I am VERY sore.  I’m scheduled for a 10 mile run tomorrow… I hope it goes well.

A Longer Post

First off – weight:  I went a little nuts eating everything in sight last week and as a result by Monday morning I was up to 175.  Particularly discouraging because I didn’t want to be the only gainer in WW.  So yesterday I ate sparingly, I drank sparingly and then I pulled out the big guns… I cheated.  My first weigh in I kept my 2.5 pound shoes on.  Last night I took them off.  It worked.  I came in at 173.4 down 1.6 pounds from last week.  I’m confident that I’ll re-lose this weight and more and I’ll weigh in with shoes on next week.

Last Saturday’s long run was 9.7 miles in 90 minutes I was very happy.  I was exhausted and sore on Monday and Tuesday so I didn’t lift or run.  Yesterday I had a very good Tempo run (~45 minutes) and today I did my prescribed 3 miles and lifted.  I think that brings everything up to date.  Thanks for reading.

Lift Run Repeat

I had my first Weight Watchers (WW) weigh in and meeting last night.  It went well… I weighed in at 175 though I was fully dressed so I am actually a few pounds lighter.  I’m going to keep up my daily weigh ins (170 this morning!) in addition to the WW weekly weigh in.

I got in my 3 mile run in steady rain this morning and actually completed my entire lifting routine as well.  I got totally soaked and had to change before lifting… but it went well overall.

Lotsa News

First off I didn’t lift yesterday because I was tired and still super sore (from Saturday’s trail run) and knew I was going to be running repeats today.

I did 8 x 400m repeats this morning.  I felt they went well… my times were:

1:33, 1:28 , 1:32, 1:32, 1:35, 1:39, 1:38, and 1:35

This afternoon I’m going to my first weight watchers meeting… trying to get rid of this last stubborn 10 – 15 pounds.

Painful

I did an easy 45 minute run this morning.  Easy except that I’m super stiff and sore from Saturday’s trail run.  I did like 4.7 miles. 

Long Run

I did a ~6 mile trail run today in lieu of a race… It went okay but either trail running is much harder than road running or I’m just overtired or something.  I took several walking breaks, but thought it was a good run over all.  This after last weeks 8.5 mile run with no trouble.

Go figure.