Monday 4 Nov: This was supposed to be an "off" day but I got to the gym for stretching and some core work and some meat heads were sucking up all the air. I grabbed the tights and headed out. I figured I would go fast the first mile so I wouldn't be cold and the pace ended up sticking. Not bad for jelly legs and 4 or 5 beers yesterday after painting. Dinner was Chicken Breast, 1/2 corn on cob and 1 cup steamed broccoli.
Running Stats:
- Miles: 4.01
- Time: 27:59
- Pace: 7:00
- Gain: 118'
- Surface: Pavement
- Additional: 4 sets 25 pushups and 4 sets of 50 crunches in a circuit then 3 sets of 10 pullups.
- Feelings: No IT band or any other pain so the choice must have been ok
- Weather: ?
Diet Stats:
- Dinner: Chicken Breast, 1/2 corn on cob and 1 cup steamed broccoli
- Beers: 0
Tuesday 5 Nov: Maybe yesterday was a little fast because my right IT and hamstring started getting a little tight at around 5 miles today. My Maffetone Big Book of Endurance Traiing came in the mail last night so I read the first 50 pages. Since today was cold and windy and I forgot my tights, I figured I would take the time to hop on the treadmill and do the Maffetone test. 180 minus my age of almost 30 = 150 then add 5 since that's what he said to do and my target HR was 155. After a 1.37 mile warmup to hit a 155 HR starting from resting at 60, I was worried I was delusional about how fast I should be training but those splits fall pretty much in line with my normal pace at that distance. This is also probably why I am losing weight like crazy. If you look at my last flat 15 mile run the week before last, those were almost my exact splits on the first several miles. A lot happens in just under 11 months as I was struggling to run 3 miles at a 10 min pace in January (probably at a 185-195HR). The 6 MAF miles came in at 48:21. Zero beers last night. Tomorrow is planned for another 8 mi but I may need to take a rest day. Next purchase is going to be a gps/heart rate monitor watch and a hydration vest.
Running Stats:
- Miles: 8
- Time: 1:10:00
- Pace: 8:45 (155HR MAF Splits: 07:38; 07:56; 08:06; 08:12; 08:13; 08:16)
- Gain: 0
- Surface: Treadmill
- Additional: NA
- Feelings: Right knee/IT and hamstring got a little tight.
- Weather: Hot inside super windy and cold outside.
- Post run weight: 180
Diet Stats:
- Breakfast: 1 serving oatmeal with raisins and brown sugar and 6oz tomato juice, 1 hot tea with honey, 1 cup coffee
- Lunch: leftover chicken breast (very small), 6 oz yogurt, 1/4 cup walnuts, carrot, celery, broccoli, red bell pepper, apple
- Dinner: 2.5 pieces pizza, banana chips, chips and salsa, 2 cups pumpkin soup, and ice cream.
- Beers: 0
Wednesday 6 Nov: Was feeling the pinch in the hamstring yesterday afternoon, turns out 8 hours of sleep does wonders. I ended up running 10 miles with Sean for his long run today. Ran the good part of the Schriever perimeter which is double track trail. Went 10 miles 270' of gain in 1:24:06 for an average of 8:24 per mile. The warmup was a little over 6 mins and the cooldown was around the same so the actual meat was probably more around 8:00 a mile. Felt great during and after and not insulin spikes where I was super hungry.
Running Stats:
- Miles: 10
- Time: 1:24:06
- Pace: 8:24
- Gain: 270'
- Surface: Mostly Packed dirt double track, 10% pavement
- Additional: NA
- Feelings: Only very slight IT twinge for about the second half.
- Weather: about 60 with maybe 5-10 mph wind.
- Post run weight: 181
Diet Stats:
- Breakfast: 3 eggs and 2 pieces of bacon with 6oz of tomato juice and 2 cups black coffee
- Morning Snack: 2 small breakfast burritos with eggs and sausage
- Lunch: Salad with turkey kielbasa sunflower seeds, lettuce, red and green bell, beets, and tomato with balsamic vinegar and olive oil, 1 string cheese, and 1 apple
- Afternoon Snack: 1.5 cups grapes and 1/4 cup almonds
- Dinner: Beef stew with beef potatoes, broth, carrots, and celery, lightly sweetened iced tea and 1 cup ice cream.
- Beers: 0
Thursday 7 Nov: Went for the 8 at MAF pace for the middle 6 miles but with no HR monitor outside. 1st and last mile were warmup and cooldown and there was some walking before and after. It was sunny but a little breezier than yesterday.
Running Stats:
- Miles: 8.03
- Time: 1:04:18
- Pace: 8:00
- Gain: 236'
- Surface: Pavement
- Additional: Pull up sets 6,7,8,9,8 Hanging leg raises 3x20 alternating between pullup sets, decline situps 3x15, 1 set good mornings, unloaded a 26' moving truck to storage.
- Feelings: small twinge in knee in second half but not bad. Rest of body felt great during and after.
- Weather: sunny but cooler than yesterday. Ran most with no shirt. 5-10 mph wind.
- Post run weight: 178
Diet Stats:
- Breakfast: Herbal Tea with Honey, 1 serving Oatmeal with 2 t. Brown Sugar, 2 cups black coffee
- Morning Snack: NA
- Lunch: Leftover dinner beef stew, <1/2 c. almonds., 1/4 c. dried peaches, apple
- Afternoon Snack: 1/2 c. carrot and 3/4c. grapes, 1 piece dijorno pizza.
- Dinner: La Casita Super Mexican minus 1 tortilla- Cheese Enchilada, Beef Tostada, Beef Taco, rice, beans, lettuce, tomato, salsa, 1 flour tortilla
- Beers: 3
Diet Stats:
- Breakfast: 1/2 pot black coffee, 4 oz tomato juice, 3/4 cup granola with milk
- Lunch: Leftover Spaghetti, string cheese, apple
- Afternoon Snack: cottage cheese
- Dinner: potluck w wings, pizza, banana bread, salad, soup, rice , ham sliders
- Beers: 2
Saturday 9 Nov: Ran to Peyton and back. Felt great throughout. That's 18 round trip and I was able to keep the pace really nice throughout averaging right at what my MAF pace was earlier in the week on the treadmill. I went to the Warren Miller Show later in the night and busted my alcohol budget for about a month all in 1 night with 8 or more beers (I lost count), a shot of rum, and 6 oz of Stranahan's Whiskey. It was a great time though. Post run weight was 178.
Running Stats:
- Miles: 18.01
- Time: 2:26:57
- Pace: 8:10
- Gain: 150'
- Surface: gravel
- Additional: painting on house
- Feelings: Felt amazing throughout. IT band in right knee was hurting after.
- Weather: 36 start 42 finish w 5:30 am start
Diet Stats:
- Breakfast: bowl of life with milk, 2 cups coffee, 1 can apricot juice
- Lunch: pork green chilli, chips salsa, 3.5 tortillas, beef enchilada,
- Dinner: Uh. Alcohol diet. 1 7-11 Tornado and half a tuna sandwich
- Beers: 9
Running Stats:
- Miles: 4
- Time: 34:01
- Pace: 8:30
- Gain: 69'
- Surface: gravel
- Additional: NA just painting on house for 2ish hours
- Feelings: great despite the long day before and a long night of binge drinking
- Weather: Dark but t-shirt and shorts.
Diet Stats:
- Breakfast: -eaten at about noon - 1 biscuit and gravy, bacon, 2 eggs
- Lunch: Chicken Noodle Soup and spinach salad
- Dinner: Spaghetti and spinach salad
- Beers: 0
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