Exercise Log: January 17 - 23

This week I ran, walked, biked and rowed 49.01 miles, burned 4426.5 calories and weigh 139.9 pounds.

Sunday: Run - 12.35 miles in 2:02:56.07
Monday: Walk - 2.68 miles in 1:12:01.44
Tuesday: Run - 3.57 miles in 34:53
Wednesday: Row - 1.31 miles in 10:00, Elliptical - .45 mile in 10:00, Bike - 3.57 miles in 15:00
Thursday: Run - 5.05 miles in 47:29.26
Friday: Row - 1.90 miles in 15:00, Elliptical - 1.27 miles in 15:00, Bike - 3.53 miles in 15:00
Saturday: Walk - 3.32 miles in 1:20:16.36

Tomorrow, my final long run before the marathon.

Exercise Log: January 10 - 16

This week I walked, ran, biked and rowed 58.03 miles, burned 5228.1 calories and weigh 139.1 pounds.

Sunday: Run - 20.09 miles in 3:25:19.90
Monday: Bike - 8.91 miles in 35:00
Tuesday: Run - 4.31 miles in 45:00
Wednesday: Walk - .61 mile in 15:20.45
Thursday: Run - 6.94 miles in 1:05:00
Friday: Row - 1.92 miles in 15:00; Run - 1.92 miles in 20:00; Bike - 4.32 miles in 20:00
Saturday: Walk - .70 mile in 19:57.63

There are other walking miles with Loki and during the work week not listed above that are part of the total. Loki walked a total of 3.42 miles.

Tomorrow, I start my taper for the Miracle Match Marathon. 12 miles on the agenda.

Will enjoy my 3 day weekend.

Good luck to everyone running in the Chevron Houston Marathon tomorrow. You can do it!

Mary Faust Part Six

Click on comic to enlarge.

A yearning long unfelt, each impulse swaying,
To yon calm spirit-realm uplifts my soul;
In faltering cadence, as when Zephyr playing,
Fans the Aeolian harp, my numbers roll;
Tear follows tear, my steadfast heart obeying
The tender impulse, loses its control;
What I possess as from afar I see;
Those I have lost become realities to me.

Prologue in the Theatre
MANAGER. DRAMATIC POET. MERRYMAN.

MANAGER

Ye twain, in trouble and distress
True friends whom I so oft have found,
Say, for our scheme on German ground,
What prospect have we of success?
Fain would I please the public, win their thanks;
They live and let live, hence it is but meet.
-------------------------------
I'm filling balloons. Seven Sunday panels gives me lots of balloons.
I ran my final 20 mile training run - 20.09 miles in 3:25:19.90. I will set a new personal record if I can repeat that performance for the marathon on Jan. 31.

Exercise Log: January 1 - 9

This year so far I walked, ran & biked 44.04 miles, burned 3782.8 calories and weigh 141.3 pounds.

Loki has walked 5.62 miles. He had a great time today walking off leash in the woods and park.

Less than a month until my marathon in Waco. Tomorrow, I run my final 20 mile training run. Then I taper. Thinking about running by time rather than distance tomorrow. Maybe run 4 hours and see how far I go.

Jan. 2: walk, 1.08 miles, 23:36.25
Jan. 3: run, 8.31 miles, 1:24:42.48
Jan. 4: bike, 9.18 miles, 35:00
Jan. 5: run, 6.20 miles, 1:05:00
Jan. 7: run, 5.38 miles, 51:52
Jan. 9: walk, 2.82 miles, 1:04:53.98

Exercise Log: July 26 - August 1

This week I ran, biked, walked and rowed 30.09 miles, burned 3086.9 calories and weigh 141.4 pounds.

Monday: ran 3.75 miles in 35:00
Tuesday: rowed 1,976 meters in 10:00
Wednesday: ran 2.44 miles in 25:00
Friday: ran 4.87 miles in 45:00

Thinking about the Cowtown Marathon in Ft. Worth, Texas or the 50K at the same location for my next long distance race.

Exercise Log: March 22 - 28

This week I walked, ran, and biked 40.26 miles, burned 3806.8 calories and weigh 139.7 pounds.

Monday ran 3.52 miles in 35:53
Tuesday biked 3.45 miles in 15:00
Wednesday ran 6.39 miles in 1:05:00
Thursday biked 3.76 miles in 15:00
Saturday ran 9.11 miles in 1:30:34

Next week I get ready for the Big D Texas Marathon

Exercise Log: March 15 - 21

This week I walked, ran and biked 48.77 miles, burned 4617.7 calories and weigh 138.6 pounds.

Monday: ran 4.40 miles in 44:57
Tuesday: biked 3.67 miles in 15:00
Wednesday: ran 7.32 miles in 1:13:03
Saturday: ran 18.01 miles in 3:16:06

Walked Loki 7.42 miles.

I stayed on pace for 18 miles on a warm and humid day so I should be able to handle whatever Big D Texas Marathon throws at me temperature-wise on April 5. This is my last long run.

Exercise Log: February 22 - 28

This week I ran, walked and biked 42.67 miles, burned 4222.9 calories and 140.4 pounds.

Sunday: ran 12.53 miles in 2:11:41
Monday: ran 3.48 miles in 35:00
Tuesday: biked 3.78 miles in 15:00
Wednesday: ran 8.39 miles in 1:27:26
Saturday: ran 3.62 miles in 35:33

Tomorrow I run in the Armadillo Dash 1/2 Marathon. I will attempt to maintain a 10:45 min/mile pace.

For those running Armadillo, Walter will post photos on Flickr.com. Search ARMD09

Exercise Log: February 15 - 21

This week I walked, ran and biked 27.8 miles, burned 2472.6 calories and weigh 138.6 pounds.

I ran my long run today instead of Saturday so it will appear next week.

Monday: ran 3.34 miles in 35:00
Tuesday: biked 3.62 miles in 15:00
Wednesday: ran 7.08 miles in 1:08:53
Friday: biked 5.23 miles in 20:00

I have abs that would make some 20 year olds green with envy.

Exercise Log: February 8 - 14

This week I biked, ran and walked 37.45 miles, burned 3790.1 calories and weigh 139.6 pounds.

Monday: ran 3.24 miles in 35:00
Wednesday: ran 7.86 miles in 1:20:00
Friday: biked 4.38 miles in 20:00
Saturday: ran 10.28 miles in 1:46:12

I'm ready to take on a 1/2 marathon.

Great running song:
The Black Eyed Peas - Pump It

Exercise Log: February 1 - 7

This week I walked, ran and biked 42.44 miles, burned 3865.8 calories and weigh 140 pounds.

Monday ran 3.19 miles in 35:00
Tuesday biked 4.9 miles in 22:00
Wednesday ran 7.41 miles in 1:13:31 - Tempo run
Friday biked 5.54 miles in 24:39
Saturday ran 9.12 miles in 1:36:18 - Long run

Sunday: 117 push ups total; 23 max
Tuesday: 152 push ups total; 32 max
Friday: 164 push up total; 34 max

Less than a month from the Armadillo Dash 1/2 Marathon.

Exercise Log: January 25 - 30

This week I moved 25.84 miles, burned 2845.8 calories and weigh 140.9 pounds.

Monday: ran 3.45 miles in 35:00
Wednesday: ran 5.9 miles in 1:05:00
Friday: 2.72 miles on elliptical in 35:00
Saturday: ran 6.34 miles in 1:08:06

Sunday:
Push ups: 25 max; 91 total
Crunches: 166 max; 385 total

Thursday:
Crunches: 211 - got the badge to prove it

Friday:
Push ups: 32 max; 122 total

Was sick Tuesday.

Exercise Log: January 18 - 24

This week I walked, ran and biked 37.42 miles, burned 3413 calories and weigh 142.6 pounds.

Monday: ran 3.25 miles in 34:25
Tuesday: biked 8.78 miles in 35:00
Wednesday: ran 6.44 miles in 1:07:23
Saturday: ran 9.15 miles in 1:35:21

Sunday: Push ups - max 50; 170 total; Crunches max 106; 291 total
Tuesday: Push ups - 44; Modified - push ups 56; 100 total; Crunches 151
Friday: Push ups - 96; Crunches max 136; 331 total

Exercise Log: January 4 - 10

This week I walked, ran and cycled 36.36 miles, burned 3541.1 calories and weigh 144.1 pounds.

Running and cycling:
Monday: ran 3.25 miles in 35:00
Tuesday: cycled 5.92 miles in 27:00
Wednesday: ran 5.35 miles in 57:01
Saturday: ran 6.30 miles in 1:05:54

Push ups:
January 4 - exhaustion test: 35
January 6 - max: 27, 103 total
January 8 - max: 30, 105 total

Crunches:
January 4 - initial test: 75
January 6 - max: 33, 123 total
January 8 - max: 41, 155 total

I will do the third set of push ups and crunches on Sunday.

I have entered the 3rd Annual Armadillo Dash Half Marathon (March 1) and the Big D Texas Marathon (April 5). I'm training for Big D and will run Armadillo as one of my long runs. I will have moved into a different age group by April 5. I will make the transition on February 21 so I will also run Armadillo in my new age group.

Surprised that I'm looking forward to turning 40. May have something to do with my level of fitness and the ease in which I was able to maintain a 10:30 min/mile on my run this morning. I felt I could have gone another 6.

Exercise Log: July 21 - 26

This week I ran, paddled, rowed and biked 24.8 miles, burned 2308.1 calories and weigh 146 pounds.

Monday: paddled 4.44 miles in 1:47:01; ran 2.76 miles in 30:00
Tuesday: rowed 1.3 miles in 10:00
Wednesday: ran 5.29 miles in 1:02:00
Thursday: biked 3.08 miles in 13:19
Friday: rowed 1.84 miles in 15:00
Saturday: ran 6.09 miles in 1:14:20

Training for Gold's Gym Games:
Tuesday: 14 Push Ups; 9 Assisted Pull Ups @ 140 pounds; 6 Pull Downs @ 80 pounds; 17 Leaning Pull Ups on Smith Machine; 41 Sit Ups; 2 minutes Jump Rope; 23 Leg Press @ 160 pounds; 13 Bench Press @ 55 pounds

Thursday: 15 Push Ups; 10 Assisted Pull Ups @ 140 pounds; 8 Pull Downs @ 80 pounds; 20 Leaning Pull Ups on Smith Machine; 51 Sit Ups; 2 minutes Jump Rope; 25 Leg Press @ 160 pounds; 10 Bench Press @ 60 pounds

Friday: 12 Push Ups; 12 Assisted Pull Ups @ 140 pounds; 7 Pull Downs @ 80 pounds; 16 Leaning Pull Ups on Smith Machine; 37 Sit Ups; 2 minutes Jump Rope; 24 Leg Press @ 160 pounds; 8 Bench Press @ 65 pounds

I deviated from the plan listed last week because I started training for the Harbor Half Marathon in Corpus Christi. The race is October 19.

I'm using a training plan from Runner's World. One inputs a time from a race, then distance to train for, then training intensity, weeks to train and how many miles currently training. I inputted my Run Thru the Vines 5K time. The paces that were generated seem really slow (I've been doing quite of bit of intervals and acceleration but for only 30 minutes; the Wednesday tempo pace was not difficult) but starting off too fast got to me in San Antonio and the Armadillo Dash. I will try my best to stick to the paces on the training plan and maybe I can get through the Harbor Half without sputtering the last 4 miles.

I need to wake up early to run on Saturdays. I did this first long run on the treadmill and worried more about making 6 miles in the alloted time rather than staying on pace. The gym is never crowded on Saturday so I could split up my run but I do need some road time. I can always take a nap after an early Saturday morning run.

Exercise Log

Last week I ran, walked and biked 26.09 miles, burned 2,831.1 calories and weigh 175.3 pounds.

Monday: ran 5.33 miles in 1:05:00
Tuesday: biked 4.02 miles in 20:00
Thursday: ran 5.63 miles in 1:05:00
Friday: walked 2.92 miles in 56:49
Saturday: ran 8.19 miles in 1:33:20

This week's plan:
Monday: 20 minutes on bike followed by calisthenics
Tuesday: 5 mile Tempo run - 3 miles at 10:39
Friday: 2 miles @ 12:16
Sunday: San Antonio Marathon - goal: less than 5:30:00. If I maintain a 12:16 pace I should finish in about 5:15:00. I have been able to maintain a faster pace for two hours quite easily.

This race will be the first marathon that I've trained for solo. I feel good about my prospects despite being at my heaviest in 3 years and two very disappointing long training runs. Also, there are some emotional issues to face later this week. I'm not sure how those will affect me. As long as the temperatures stay nice I have a good chance to make a personal record.

Not doing as much cross-training and running (outside of the race) this week because of meetings, travel and other events.

Exercise Log

Last week I ran and biked 28.88 miles, burned 2,815 calories and weigh 174.5 pounds.

Monday: ran 5.24 miles in 1:05:00
Tuesday: biked 3.59 miles in 20:00
Wednesday: ran 5.64 miles in 1:05:00
Thursday: biked 3.70 miles in 20:00
Saturday: ran 10.71 miles in 2:05:38

This week's plan:
Monday - 1 hour run at 12:16 (marathon pace)
Tuesday - 20 minutes cycling and strength training
Wednesday - go home and get ready for trick or treaters
Thursday - Tempo run - 6 miles, 3 @ 10:39
Friday - walk dog
Saturday - 1.5 hour run @ 12:16

Saturday Run

Activity Route: -- Elev. Avg: 348 ft Location: Bryan, TX Elev. Gain: +0 ft Date: 10/27/07 Up/Downhill: [+262/-262] Time: 04:53 PM Difficulty: 2.7 / 5.0 Weather: Fair 67 F temp; 50% humidity 67 F heat index; winds N 7 Performance Distance: 10.71 miles Goal: 12' 16 min/mi pace for 02:00:00 duration Time: 2:05:38 Speed: 5.1 mph Attained: 104% Pace: 11' 43 /mi Calories: 1382 Notes After a couple of less than satisfactory long runs I decided to run for time instead of distance to see if I could hold a certain pace for an extended amount of time. It looks like I can in pleasant conditions. I felt good and could have gone longer. I'm feeling more confident about San Antonio. Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- goal actual +/- goal 1 11' 21 -0' 55 5.3 +0.4 -39 ft 2 11' 52 -0' 24 5.0 +0.2 +3 ft 3 11' 19 -0' 57 5.3 +0.4 +30 ft 4 11' 43 -0' 33 5.1 +0.2 -29 ft 5 11' 52 -0' 24 5.0 +0.2 -6 ft 6 13' 27 +1' 11 4.5 -0.4 +13 ft 7 12' 39 +0' 23 4.7 -0.2 +23 ft 8 11' 30 -0' 46 5.2 +0.3 -7 ft 9 11' 19 -0' 57 5.3 +0.4 +13 ft 10 10' 41 -1' 35 5.6 +0.7 -20 ft end 11' 10 -1' 06 5.4 +0.5 +16 ft Versus goal of 12' 16 min/mile

Posted from bimactive.com

Exercise Log

This week I ran, cycled and walked 20.09 miles, burned 2003.2 calories and weigh 175.5 pounds

Tuesday: cycling - 1.86 miles in 15:00
Wednesday: ran - 7.08 miles in 1:25:00
Thursday: cycling - 2.52 miles in 15:00
Saturday: walk - 3.12 miles in 59:13
Sunday: ran - 5.51 miles in 1:17:21

I need to stay away from trails until after the marathon. During the 50K trail race (I was listed as DNF - I was not the only one) and my Sunday run (on a much easier set of trails) I experienced a very sharp pain on my Achilles tendon. After walking for a while the pain went away and I was able to resume running. I experienced a similar pain last year on a training run on roads. The pain was preceded by a popping sensation. Each time the pain went away after a bit of walking and did not return for the rest of the run. The recovery was faster on the road than the trails.

I still felt a bit tired from the big trail race and had some difficulty in keeping up my speed on Wednesday.

I should be fully recovered this week and resume appropriate intensity.

Next week's plan:
Monday: 1 hour run @ marathon pace (12:16/ mile)
Tuesday: 20 minutes cycling and calisthenics
Wednesday: 6 mile tempo run (3 @ 10:39)
Thursday: 20 minutes cycling and calisthenics
Friday: walking
Saturday: 8 miles or more @ 12:16
Sunday: rest

Exercise Log

This week I ran, walked and biked 23.2 miles, burned 2711.2 calories and weigh 177.2 pounds.

Tuesday: Bike - 2.13 miles in 15:00
Wednesday: Run - 10.08 miles in 2:03:40
Friday: Walk - 1.80 miles in 28:52
Saturday: Run - 9.19 miles in 1:43:00

Next week's training plan:
Monday - 30 minute run
Tuesday - cycling and strength training
Wednesday - tempo run - 3 miles at 10:39 - 5 miles total
Thursday - cycling and strength training
Friday - walk and pick up race packet
Saturday - Power Pedal Ride and Stride at Lake Bryan. I entered the 50K race.
Sunday - 3 mile Crop Walk - please sponsor me.