VT Dad’s fight vs. inertia & flab

Today I listened to the words from my running guru and friend, (have patience with your stress fracture RS), who reminded me of the importance of a rest while training.  I heeded her advice and decided on a 2.1 mile recovery run around my neighborhood.  My goal was to listen for my heart rate monitor, and keep my HR below my target zone for the run.  I was successful, and patient keeping my HR below the target zone for 95% of my run.  It rained throughout the run, and as the rain enveloped me, I reflected on how far I’ve come during the past 3+ weeks, and how wonderful my life is.

It’s 31 weeks until Vermont’s biggest road road race the Vermont City Marathon.  It’s held in Burlington, VT on the Sunday of Memorial Day Weekend.  Race entries for the race open November 1st, http://www.runvermont.org/.  There are also spaces for 5 person and 2 person relays
I’ll be hosting a carbo load dinner Saturday night 5/24 for any of my friends entered in the race

Again this morning I awoke to find ideal predawn running conditions.  It was cool, and clear with a light breeze.  I was out on the road alone, with my only reminders of reality the beeps from my watch every 8:40, my goal mile pace time.  I began focusing on my form, and my running felt great.  I hoped that my 1st mile would be under 8:40, but my alarm chimed while I was about 50 yards away.  I then  decided I would try to best my PR for this course which I set Wednesday at slightly over 42 minutes.  Unexpectedly while I was running my song switched to my sad song I Don’t Like Mondays, by the Boomtown Rats.  At the second beeping of my watch (17:20) I knew I was ahead of my record pace.  At the 26 minute mark, I was still going strong, and I believed that I was ahead of my record pace.  The 34:20 reminder came during my last uphill, and it renewed my focus to power up that hill and finish strong.  I found my stride again after the uphill, and ran home with a new PR for that run, 41:20.  I may not like Mondays, but this Monday started out on a great note.

Days Running 6/7  Took much needed day off Tuesday
Mileage 32.3 up from 29.9
Pace 9:47 an improvement from last week of 10:08
Long Run 9.6 miles, trying to reach 12 miles by Jan 20
Long Run Pace 10:18 with a goal of 10:00 by Jan 20
Avg. Hr 153, A little higher than last week
%HR too high 42.9% some runs too high intensity this week
%HR in zone 53.5%, I’m shooting for greater than 80%
Weight 203, down 5 lb from last week, 8 more to go by New Years
This past week was a very positive one for me.  I continued to have a positive mind set, lose weight, and make progress.  I ran 1.2 miles further In my long run than I had planned.  My overall pace decreased by :21 per mile, while my long run pace decease by :23 per mile.  I still need to lower my run pace by 1:07 by January 20th, which is still a big challenge.  I am closing in on my long run pace goal of 10:00 minute miles.

I loved my stability ball workouts 3/7 for the week, but didn’t make the time for any pliometric shoe workouts.  It was a great week, and I’m looking forward to the coming week.

This morning was a chamber of commerce morning.  The air was crisp and cool, I could barely see the mist when I exhaled.  I felt so much better in the morning than I did in the early evening yesterday.  It must have been the stability ball.  My morning run felt wonderful.. Being Sunday morning there were fewer cars on the road, and I reveled in my aloneness.  My form felt fantastic during my first mile, I was really able to release my strides on the downhill.  I thought I had a chance to meet my goal of a 8:40 mile, but it wasn’t to be.  The rest of my run was exhilarating, just not quite as fast as I was able to run on Wednesday.  Great day, great, run, great week.

After my long run, I was dragged outside by my wife this morning to help with some yard work.  A neighbor was cutting down overgrown limbs, and bushes, and I was needed as labor to haul branches and other stuff to a chipper.  There was some big logs that needed moving, as well as many high limbs that need lopping off.  An hour and a half later, I retired, exhausted and content, after a leg, abs, back, and shoulder workout I’d never have tried in the gym.

Toray was another picture perfect day for a run.  It was cool enough for a pleasant run, and warm enough to run in shorts.  Being Saturday, I was able to sleep in, and begin my run at 7:15, in the dawns early light.  My focus was on form, and trying to keep my HR within its target zone, while running 8.4 miles.  My first 2+ miles were ideal, each mile was under my 10:00 long run goal.   After the 4th mile my form began to deteriorate, so I had to concentrate harder on my form.  As I neared mile 7,  I was unable to elongate my stride on the downhill to take advantage of gravity.  At mile 7.2 my little pixie of a motivational coach got inside my head, so I tacked on additional 1.2 miles to my run.  Since my first 3 measured miles were all sub 10:00, I decided to ignore any beeping from my heart rate monitor, and push myself to run a sub 10:00 closing mile.  As I ran that last mile I knew I was close to my goal, which spurred me on.  My final mile split was………10:04, I fell short by a hair.

I had a great run today, it felt wonderful to push myself farther than I had planned, thank you my San Diego friend.  My average pace was 10:18 per mile.  My heart rate was in my target zone 68% of the time.  Note to self, tonight spend some time with the stability ball.

Today was hot for October ~75F, and muggy.  The gym I play ball in was muggy.  It felt great to be back with the fellas after an 8 week hiatus.  I played ~8 games with people ranging in age from late 20s to early 60s. I had a blast, even scoring the last 5 points in one of my team’s wins.  I really have missed hanging out with those friends.  When I was done I was one glistening, and glowing ball of sweat.

Last night I took my 8 year old daughter to see her 14 year old brother perform at the Haunted Forest.  An outdoor recreation center is transformed into a Halloween theme park with 1000’s of jack-o-lanterns lining the sides of the trails, along with tombstones, and other Halloween regalia.  Visitors walk ~5K, and are treated to 11 scenes of the strange and supernatural in Vermont.  My son  is performing there all weekend either as an actor, or one of the silent tour guides.  Last  year it was cold, wet, and miserable throughout the 2 weeks of the Haunted Forest, last night it was balmy.

Since I stayed up past midnight waiting for my son to return home, and because I am playing basketball at 11:30, I decided to focus on my form and try to stay within my target heart rate zone during my pre-dawn run.  This morning it was warmer than I anticipated, even my San Diego friend would have enjoyed the run without whining, if she were permitted  to do cardio.  Within the 1st 100 yards from home, I rolled up my long sleeves.  During the 1st mile I took of my hat.  Less than a mile later, I took of my long sleeve top.  October 19th pre-dawn in Vermont, and I’m running in shorts and a tank top.

I had a great run.  I stayed within my target HR zone 77% of the time.  Another cool thing, last night while I was at the Haunted Forest, I had to gerryrig my belt because I couldn’t tighten it any further, and my pants were falling down!  That’s all for now, basketball looms in another 4 hours!!

I am wiped out, and it’s all due to stress.  My daughter’s field hockey team had their team dinner tonight at my house.  I spent almost the entire day cleaning and cooking in preparation of the event.  All went well considering that at 7:00 A.M. my house wasn’t ready for company.  I worked and worried most of the day until the team descended on the house.

Tomorrow is an event that I’ve circled on my calendar for eight weeks.  It’s my first chance to run in the regular Mon/Wed/Fri basketball game at my gym since I began teaching again this August.