5/4/10 Track Practice...Our Final Ironmen!

Before practice I worked on my abs a bit and did a 5:10 leg lift. my plan is to increase by 10 seconds everyday. I think a 5 minute leg lift is very great! Anyways, Tuesday was our last ironman challenge. It finished off with 4 200 meter sprints (30 seconds) and 2 400 meter sprints (72 seconds). These were extremely tough times to make and I often found myself wanting to quit, but I kept going and finished all of them and received my points. I now know for a fact that I will get the ironman t-shirt this year. It was a pretty good accomplishment.

Just some side thoughts,opinions,comments,ideas

First off, I would like to say that shin splints absolutely suck! well actually to be more specific, I am suffering medial tibial stress. I wear the right shoes, and i'm not overweight, but running on the same flat track everyday definitely takes its toll on me. I did some research over the weekend, and learned that the best ways to cure it, are to take ibuprofen (anti-inflammatory), tie your shoes tighter, and run on varied surfaces on different days. Another thing I learned is that building calf muscles takes stress off of the shin bones. Not wanting to become drugged out on ibuprofen, wait six weeks to recover, and not being able to run on anything other than the track, I guess the best I can do for now is to tie my shoes tighter, strengthen my calf muscles, and hope for the best!

Second thought, in all honesty, I cannot wait for track to end! Sure, it's fun and such, but I am really aching to just run alone on long distances. Me, the road, and my GPS. I want to get back into half marathon training! ( I am NOT giving up on this goal) I used to see running as a pretty stupid thing to do as a sport, but its so much more than appears to the eye. To me it is a spiritual connection with myself and nature. It is a time of peace and relaxation. I learn a lot about myself during long runs. I am realistically thinking about cross country instead of soccer this season......crazy right?

hmmm what else is on my mind........oh yes, nutrition. I have been reading a lot of articles about eating organic and vegetarian. I am not sure I could commit to being a full scale vegetarian, but the thought of eating organic is interesting to me. One problem is that organic foods tend to be more expensive. I learned that by eating organic vegetables, a person can cut back on 90% of pesticide consumption. That sounds like the cure to cancer! I am going to dwell on this new realm of food, before I make long term decisions. I usually eat very healthy, but why not go all the way with it?!

5/3/10 Track Practice

I was not able to make it to Friday's track practice due to some private issues, but I was eager to run today on such a fine Monday! After warmups, the distance runners had to run 6 800 meter repeats. It was quite a grueling task for a Monday. I made it to 5 and had to quit. I reached a max heartrate of 201, but was not able to post it, due to my computer not cooperating with Garmin products.

4/29/10 Gym Workout

Since I hadn't been to the gym in awhile, I decided to workout there instead of running. I followed my normal routine, but only this time I added 10 pounds to each workout. The workouts I did are as follows:

*note-everything was 14 reps in 3 sets

Chest Press - 80lbs.

Bicep curls - 60lbs

Tri-ext. - 30lbs

shoulder press - 60 lbs

Posterior back machine - 80lbs

bicycles - 1 minute x 2 sets

OSU crunches - 50 times x 2 sets

leg lifts - 1 minute x 2 sets

4/28 Track Practice

Wednesday consisted of an easy tempo run on the bike path. I ended up running with three others down Schenk Creek, and then up the bike trail back to the school. We ended up running 3.19 miles in approximately 27:52 minutes. I also burnt 350 calories on this run. I was extremely disappointed when I tried to upload this run onto my new computer. It does not support Garmin files, nor will it download the installer. I guess I have to use a different computer if I want to post my maps. It's a total bummer.

4/27/10 Track practice

On Tuesday I was hoping to start incorporating my GPS into my blog but unfortunately it died! (I charged it that night) Anyways, the distance team ran a light 1 mile workout. I ran with one other person and just paced myself for a light run.

4/26/10 Track Practice

On Monday, the team ran a light workout due to competing so well in Saturday's events. The distance runners went on a light 30 minute run.

4/24/10 Mount Vernon Relays

On Saturday, the track team was in mount vernon for a rather large meet. My only event for the day was the 800 meter leg of the distance medley. I still felt pretty honored to be running it because at invitationals, only the top two runners get to run. That must mean that I am sort of fast! I was sore in the morning but after warming up and stretching numerous times, I was in great condition for the run. I held a fast pace, and actually passed someone on my first lap. I'm still waiting on coach to give me my time. After I ran I went home and stretched down some more. I plan on using my GPS in my track races so I can post my times, heart rate, pace, etc.

4/20/10 Tri-meet

Originally, we planned on a dual meet at Northridge, but the school Lakewood showed up. I signed up to run the 4x800 and the open 800. The 4x800 was quite an interesting race. The referees left hurdles in every lane except for lane 1. There was no passing lane!!!! This upset multiple EK people, as we got 4th place due to the dumb refs. Overall it was a good race and I tried hard. For the open 800 I finished with 5th place and a time of 2:29 which was slower than my 4x800 time but still good enough to finish in 5th. On Saturday we have the Yellow-Jacket Relays, where I plan on getting into "Spectrackular" by getting a good 1 mile time!

4/19/10 Track Practice

Blahhhhhh back to track on a quite sucky Monday. On the bright side, we have a meet tomorrow which meant a light practice for today. I went on a chill 1 mile run with Mitchell. It was pretty relaxing running through the wonderful hills of Howard, until I hurt my achilles. Coach does not have the events for tomorrow, but i plan on getting enough points to letter!

UPDATE!

So, spring break got the best of me...thus, hardly any running, zero blogging, and a whole lot of procrastination. There was a track meet last night though (4/13/10). I ended up running the 4x800 and the open 1 mile. I'm not sure of my 800 time, but the good news is that we didn't get last place! does 4th place get points? Anyways, in the open mile I decided to aim for a 6 minute mile just so I could relax and save some energy for our thursdady meet. I wore my fancy GPS and paced my 6 minute mark until I received the opportunity to pass 4 kids, which I eagerly did. I ended up running a 5:50 mile. It is a much slower time than my usual miles, but I placed decently.

4/1/10 Track Practice

Since Thursday was our last day before break, we had a practice just for the ironman challenge. I was hoping that it would have been a joke since it was April fools day and all, but that wasn't the case! We had to run 4 - 400 meter sprints with a break after the first two. My shins were hurting pretty badly. I would not say that I have to have ibuprofen, but my shins are not fully healed and I cannot run at my full potential unless I take it. Anyways, the first 400 was very fast and I finished over 10 seconds early. I definitely had time to spare so I slowed my pace down about 8 seconds. After the first two, we stretched out and then finished our other two. We wont be at practice on Friday, or next Monday so I plan on lifting some weights this weekend.

3/31/10 Track Practice

Since it was the day after a meet, coach had the distance runners go on a 30 minute run. We decided to run down the bike trail. I love when we go down there for runs because it's so scenic. I ran on the trail for the Hellbender Preserve, and then the rest on the bike trail. Afterwards, my legs felt great and I was ready for Thursday's ironman challenge.

Track Meet 3/30/10

On tuesday, We had a meet at Coshocton highschool. I was signed up to run the 1 mile and open 800, but I only ran the mile. In my mile, I was in a pace group with 4 other East Knox runners. we paced the beginning at about a 5:40. After the first two laps, I broke off from the pack and ran a faster pace. I ended up passing 3 kids and finishing in 5th place with a time of 5:27......3 seconds better than Saturday!!! I'm slowly making improvements.

3/29/10 Track Practice

On monday, we had an extremely light workout since we had our very second meet on Tuesday!!! I accumulated a total of 1 mile the whole practice and then finished with a deep stretch.

Track Meet 3/27/10

On Saturday, we had our first track meet at Riverview high school. I had to be at the school by 7:45am in order to get on the bus in time. After about a 45 minute drive, we arrived at their track. It was a chilly morning, and we were the first team to get there. After warmups, was the first event which I was in. It was the 1 mile race. I felt great but i got a little bit nervous. I ran a fairly good time which was a 5:30. I cannot remember what place I finished in, but it was not last! Later in the day I ran the distance medley. I was the first leg of it which meant I had to sprint 400 meters. I ran as fast as I could but hit the wall on the last 50 meters. My quads felt like they swelled up and I could hardly swing my legs to run! I finished strongly though and got a pretty good handoff. Overall the meet was great.

3/26/10 Track Practice

On Friday, since it was the day before our meet, we had an extremely light practice. I ran a light 1 mile just to make sure my legs were ready and then proceeded to stretch down heavily afterwards.

3/25/10 Track meeting

Due to intense rain, on Thursday, we just had a quick meeting about our events for Saturday. I also signed up my name for our track t-shirts. It was nice to get a break for a day.

3/24/10 Track Practice

On Wednesday, the distance runners had a light practice. We got into groups and ran down Schenk creek road for 25 minutes. It was a great lactic run and afterwards my legs felt refreshed. Coach is getting us ready for our meet on Saturday. I alo got my event for this weekend. I am running the 4xmile which is a relay team where each leg runs 1 mile. Im pretty excited.

3/23/10 Track Practice

After missing two days f practice, I was pretty anxious to get back to practice on Tuesday. Coach had us run 2 timed 1 1/2 mile splits. I finished my first split ahead of the second pack, but after that my shins froze up and I could hardly move my feet. I ran my next split in about 12 minutes. Instantly after practice I iced my shins and took ibuprofen for the swelling.

Change of plan

Now that I am so wrapped up in track season, it seems that I have no time to train for the half marathon. I am also training for mid distance running at high speed, which is different than marathon training. I believe that I am going to put off half marathon training, and pick up my mileage at the end of this season.

3/18/10 Track Practice

Thursday was a specific practice for ironmans. We had to run 8 - 200 meter sprints in under 36 seconds. I made all of my times, and got 8 points. I was concerned that my shin would hurt, but surprisingly, I think that it is getting better. I am attending a Columbus Blue Jackets game tonight, so I will not be blogging my Friday track practice. I plan on getting a workout in this weekend though.

3/17/10 Track Practice

On wednesday, my shin didnt feel up to the task of running, but I went anyways. Coach had us run an 800 meter interval, and then a 1 mile cooldown. I was not able to run at my full potential because of the pain in my leg, but I still completed everything. After practice I iced my shin and took ibuprofen for the swelling. I read in an article that ibuprofen is a great anti-inflammatory to use for shin splints.

3/16/10 Track Practice

On Tuesday, coach had us run 3 - 1 mile splits. I ran my fastest mile in 6:07. At then end of practice my left shin started with an unbearabnle pain. I could hardly move my foot. I think I have a shin splint now. I iced it, and took ibuprofen to help with the swelling, so hopefully things get better.

3/15/10 Track Practice

After a lazy weekend, we picked up on monday with a light 1 mile run. My legs felt incredibly flat and dead. After the mile we got to pick out our jerseys and warmups. MY number is 907, just like last year! I also got brand new warmups so that's a definite good thing! After that, the distance runners did a circuit workout in the weightroom. It was easier than last Friday, but still a challenge.

3/12/10 Track Practice

Yesterday, I was told that track practice would be easy, and that we would just do a light workout in the weight room. That did not turn out to be the case. Upon arriving at practice, coach informed us that we would be running Ironmans. For those of you that don't know what an ironman is, it's a timed competition where everyone must run a certain distance in an allotted time amount. We had to run four 200 meter sprints in 36 seconds. This was a semi-easy pace, but the fact that there were 4 is what made it hard. After running the ironmans, coach Montoya had the distance runners do a circuit workout in the weight room. This turned out to be one of the hardest workouts I had ever done. It was a nonstop workout with ab workouts in between each weight set. I'm really happy that coach Montoya is pushing us to our limits. I'm convinced that no other school is training their distance runners as much as coach is training us. I have high hopes for this season.

USA's pride

Here's some motivation. It's truly amazing.

3/11/10 Track Practice

Today, coach informed us that we would have a hard workout ahead of us.....he was right. After warmups, we got into our groups and split off. We started with one mile as fast as we could. I found it hard to get into the groove with my breathing, but once I found it, I felt pretty good. I believe the time of my first mile was a 6:02. I was pretty surprised because I shattered my PR from last season by 23 seconds. After resting, coach had us run another one mile at full effort. I felt way better this time, but I did not finish with a time as well as my first one. I had a 6:27. I was still pleased with my time though. After resting for a few minutes, we ran an 800 meter at 100%. The idea of this had me afraid that I was going to hit the wall! Coach told us that he wanted us to cut our pace in half from our mile. This meant that he wanted me at a 3:00 pace. When we started, I wasnt sure which pace I could handle. I believe I got down to a 4:00 pace. I finished my 800 extremely strong, with a time of 2:41! I even finished close to the more "elite runners in our group. I felt great and extremely confident knowing what I had just done. Hopefully I can keep doing it. I am now very sore, but it's getting better. I have noticed that I am getting much more tone that I previously was. This is definitely a good thing!

3/10/10 Track Practice

On wednesday, coach was not able to attend practice, but he specifically told us to warm up and then run for 40 minutes. This was an exciting run because we were free to basically roam the back roads of Howard. We decided to run down Schenk Creek. THe group kind of split off from one another and it turned out to be David, Mitchell, Jerrad, and I in one grouping. We ran down Schenk to the bike trail entrance, where we followed the bike trail back into Howard. We ran back to the school and finished our remaining time on the track. First of all, this run was beautiful! running over the hills into the sunset is so relaxing. It was almost a picturesque rave run. David and I plan to go on more evening runs into the sunset. There is something ominous about it that gives me an adrenaline rush.
Surprisingly, after the run, I was not sore. I think that running at a steady 8 minute pace was almost a lactic washing. This was definitely a good thing, because the crossover to intense training has my legs feeling like they've been destroyed.

3/9/10 Track Practice

On tuesday, the whole track team warmed up with our routine 2 laps and then dynamic stretching. After that, we broke off into groups, and I went with the distance runners. Coach Montoya, and Fannin told us that we would be running 3 laps of intervals, and then a hard 800 meter sprint.
I thought that only 3 laps of intervals would be easy, but it was harder than I had expected. What it basically means is that on the track, we sprint the corners, and jog the straightaways. Coach instructed us to run at 100% for the sprints. This had me worn down by then end of the first lap. I read an article saying that intervals are the hardest to run because it takes such a drastic toll on the body, due to constant starting and stopping. But on the good side, intervals burn fat more than basic running, and increase efficiency of fast-twitch muscle cells. After the intervals, we ran a hard 800 meter sprint, (2 laps) and then did a cool-down lap.
One thing that totally rocked about Tuesday was that I had my Garmin GPS with me. This is so much fun to use on the track because I can view my heart rate at any moment. Also, when coach gives us a specific pace to run, it is convenient because it has a pace calculator in it. I found the group of distance runners to be kind of dependent on my pace time. Also, David Downey took his GPS (the same one as mine) so we could constantly compare heart rates!

3/8/10 Track Practice

On Monday, the official mandatory practice began for track. I was anxious due to the fact that Joey Montoya's older brother would be our distance coach. Rumor had it that he was a great runner who planned to push us farther than we had ever gone.
When I got there, the team did the routine warmup of 2 laps and then dynamic stretching. After that, coach told us that we were free to go. Instead of leaving, the distance team ran 1 mile to kick off the week. This was a great mile. We took it at a slow pace, and it was sort of a bonding time for the new members. Afterwards, we stretched down and left. I felt extremely optimistic, and back in the runner's focus when I left.

3/7/10 weight lift

Yesterday I had a light weightlifting session at the Apple Valley gym. I wanted to take things lightly since I have track practice tonight. I have a feeling that track is seriously going to interefere with my half marathon training. I am not sure how I am going to do my long runs and then be ready for track on the following Monday.



1 set = 12 reps

chest press 80lb x 2 sets
tri ext 30lb x 2 sets
bicep curl 60lb x 2 sets
shoulders 40lb x 2 sets
back machine 70lb x 2 sets
leg ext 90lb x 2 sets
leg curl 110lb x 2 sets
planks 1:00 x 2
leg lifts 1:00 x 2

3/5/10 light run

Once again I have not been very diligent with my blog posts. The other day, I ran an easy two miles on the treadmill. It was a very easy/fun run at an 8:00 pace. My heart rate maxed at 185bpm. I experienced no problems during this time.

2/3/10 Stretch and Strengthen

Yesterday was a light workout. I focused more on my core. I read an article that your abs are a vital part of proper running mechanics. Strong abs ensure the correct running technique, and increased speed. After my workout, I stretched heavily. I have become surprisingly more flexible than I would have thought I would be. This is good because a flexible runner is less likely to get an injury. Tonight is track conditioning, I will be using my GPS :) so I am definitely excited about that.......even though I have a blister on my foot.

2/1/10 long run

On Monday, I had my first "long run" in my training program. It was a 6 mile run. I thought this run was going to be easy, but it turned out to be surprisingly difficult. I had trouble catching up with my heart rate at the beginning of the run. once I was in the zone, my legs got increasingly sore. I'm guessing I tried to pace too fast. Next time I plan on slowing things down to maybe an 8:00 minute pace.

2 1/2 miles & strenth

Last night I ran 2 1/2 miles on the treadmill at the Apple Valley gym. I felt amazing because i've taken a few days off. Afterwards, I went through my normal lifting routine. Today is a rest day, and sunday is my long run

3 miles & strength

Today was scheduled to be a harder workout. First I started with a 1/4 mile warmup and some stretching, then I started lifting weights. The list is below. After lifting, I proceded to run 3 miles @ 8:37 pace. This run went well for the most part, although my left shin got rather tense again. Running on a treadmill is so monotonous. I cant wait until the weather clears up and I can run on the road. Especially since I have my Garmin Forerunner to play with.

1 set = 12 reps

chest press 80lb x 2 sets
tri ext 30lb x 2 sets
bicep curl 60lb x 2 sets
shoulders 40lb x 2 sets
back machine 70lb x 2 sets
leg ext 90lb x 2 sets
leg curl 110lb x 2 sets
planks 1:00 x 2
leg lifts 1:00 x 2

6x400 @ 5-k pace

Today was an expected easy workout, but I changed it up a bit to make it harder. I was supposed to run 6 400 meter or 1/4 mile intervals @ a 5-k pace. For me, that pace would prob be around 7 minutes. Instead of running at a 7 minute pace, I ran at a 6 minute pace. It seems like a small difference in numbers, but in running, 1 minute is huge. Overall it was a good workout. My left shin got tense at the end but things felt good. Afterwards, I did a heavy stretch, which always feels great.

New shoes!

Okay, so I just bought a pair of the Asics GT-2140 running shoes. So far, all I can say is wow! These shoes are amazing. Asics really has one amazing running-centered company. When im running, it feels like I have soft cushions on my feet but they arent too soft. they put great rebound into every step. They are amazing

about 10 updates.

Haven't been on in awhile. The reason is probably because i havent had school in 8 days! I have been training though!!! I have been following my training program everyday. It basically consists of running,lifting, and intense stretching. Things are going great! anyways, Im on week 3 and today i completed a 3 mile run which was fantastic. I also got to watch the USA vs. Switzerland olympic hockey game which was nice to watch while running! I'll try to be more diligent with my posts!

day 2 - 3 miles

Today I ran 3 miles on a treadmill in the AV gym. It is officially day 2 of my training plan. I feel really good and not fatigued at all. I ran @ 8:13 pace. I feel very optimistic about training right now.

yesterday's run

Yesterday I officially started Hal Higdon's half marathon training plan. It's a 12 week program, so I should be capable of running the half at the end of the program. Anyways, I ran 2 miles at @ 8:00 pace on a treadmill in the AV gym. I felt really good, and it was an easy run. The one thing that I love about treadmills is that they are very low impact so afterwards, my ankles and knees feel great.

Gym Workout

Today I wanted to get in one last workout before I start running on monday. I went to the gym with a friend and got in about a 2 hour workout. I also ran into David at the gym! The list of workouts I did are on the following list.

as usual, 1 set = 10 reps

Stretch
1/4 mile warmup @ 7:00 pace
chest press 70lb x sets
tri ext 25lb x 3 sets
bicep curl 50lb x 3 sets
shoulders 40lb x 3 sets
back machine 70lb x 3 sets
leg ext 80lb x 3 sets
leg curl 110lb x 3 sets
planks 45 seconds x 3 sets
situps 50 w/ 25lb weight
leg lifts 45 seconds x 3 sets
2 mile run @ 8:00 pace
*stretch down*

Afterwards I felt great and have not encountered any muscle soreness. and of course I finished with the protein shake!!!

Stretch & Strengthen

Today I went to the Apple Valley gym and did a light workout with some weights, and a heavy stretch. The workouts I did are on the following list;

*1 set = 10 reps*
stretch
chest press 70lb x 3 sets
leg lifts 1:00 x 3
leg curls 120lb x 3 sets
leg ext. 80lb x 2 sets
bicep curl 50lb x 2 sets
tri ext. 25lb x 2 sets
back machine 70lb x 2 sets
shoulders (butterflies) 40lb x 2 sets
heavy stretch

Overall I feel great.

2 mile treadmill run

Today I ran 2 miles on a treadmill at the apple Valley Gym. I felt good to be running today. My pace was an 8:00 minute mile. I didnt have any problems, and I feel great now. I couldnt use my Garmin forerunner for anything but heartrate, so I have no statistics to post, although I did max at 208.

The break is over!

Okay, so i know that i totally stopped running near the end of September. I just got caught up in school and other things and i was being lazy. well, the new year is here and its about 3 1/2 months until the capital city half marathon. that means that i need to start training again. if you look at the workout below, it shows about a 1 mile run. basically im starting over completely again but this time focusing on a stronger base. I got a garmin 305 heartrate monitor and gps which i can honestly say is amazing. it helps so much by giving me a technical view of how im doing, and what i need to work on. Anyways, i have my training plan ready. im going with hal higdon's intermediate half marathon training program. i really like this plan because it build up mileage weekly and focuses on 1 long run at the end of each week. i'll probably build up my base again for about another week or two and then start with my actual plan. it feels good to be back though!

Activity Route: -- Elev. Avg: 1081 ft Location: Howard, OH Elev. Gain: +0 ft Date: 12/26/09 Up/Downhill: [+137/-137] Time: 11:29 AM Difficulty: 1.3 / 5.0 Performance Distance: 1.24 miles Time: 0:09:48 Speed: 7.6 mph Pace: 7' 54 /mi Heart Rate: 156 bpm (Avg) Calories: 136 208 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 8' 02 +0' 08 7.5 -0.1 147 -29 ft end 7' 23 -0' 31 8.1 +0.5 200 +30 ft Versus average of 7' 54 min/mile

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Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for Untitled