Well, another week has come and gone. This was my first week back at school, so I must say, I was pooped all week. I started the week off running in the mornings and on Wednesday, it got very COLD in Atlanta, so I decided to run in the evenings on Wednesday and Thursday. The hill workout went really well and I felt totally refreshed doing the hills. As you can see the time does not reflect how good I felt, but it was a GREAT run. I also modified my schedule this week opting not to run a 18 miler on Thursday and did a 10 miler instead.
I feel like if the marathon was tomorrow that I could probably do it. That is a GREAT feeling being able to say that, but seeing that I still have well over a month left, there is progress to be made.
Here are the results for this week:
Sunday: Unable to run
Monday: 10 mi/1:24:34/43:03-out/41:31-in
Tuesday: 13 mi/1:50:02
Wednesday: 12 mi/1:42:48/51:28-out/51:20-in
Thursday: 10 mi/1:24:29/42:20-out/42:09-in
Friday: REST
Saturday: 20 mi/3:02:49/I ran with Allen for about 1.5 hours
Miles: 65
If you would like to see the routes that I ran, you can just use last weeks links because they are the same routes.
Tuesday, I forgot the course that I was running and missed a couple of turns. My 15 miler turned into a 13 miler. I was pretty shocked when I got back to the gym and thought there is no way that I ran that fast. Then, I looked at my running routes and realized that I had left out a couple of turns.
Wednesday's run went really well. Although, my time was a couple of minutes slower than the previous week, I felt 10 times bettter during the run. I felt really strong going up the hills coming back.
Thursday was a good run. I really felt refreshed and tried to get back to Arthur's principle, running so that when I am finished, "I could go another 2 or 3 miles if I wanted to." All in all it was a GREAT run and it was FLAT!
I had a GREAT run on Saturday. The 20 miler was a very comfortable run and I was actually a bit disappointed that I did not run further. I felt so refreshed and I wasn't even tired afterwards. Speaking of being tired, I was not even sore afterwards.
This has been a challenging, but GREAT week! I hope everyone is sticking to those New Year's Resolutions and have not broken them already.
KEEP RUNNING!!
LJ
Tuesday, January 9, 2007
Wednesday, January 3, 2007
December 31-January 6
Wow!! Another week in the books. HAPPY NEW YEAR TO ALL!!
This has been a GOOD, but tiring week of training. This was my first week on the new training schedule. I also started adding something new this week to my blog, my running routes. I did not input Monday's run, but as you can see, I did show the rest of the weeks runs. I used this website (usatf.org) to map out most of my courses. I do it for a couple of different reasons: 1) it shows the amount of mileage covered and 2) it shows me the elevations of the many hills that I will run. This week was a WHOLE lot of running, but I was pretty surprised how fresh I felt at the beginning of each run. I must say Wednesday's run really scared me because it was a very hard workout and I really felt it afterwards. The hills just seemed to keep coming and I did not realize the hills were so loooong! At any rate, I was able to finish the hilly run and my time was not too bad either. That being said, my run on Thursday was not the best. Whew!! It was truly a tough run. I ran the same course a couple of weeks ago about 10 minutes faster, so Thursday's time was not as bad as I make it sound. Actually, I was rather surprised at my time. Also, the course should have been a very flat course and as you can see, it was not. Saturday's run went better than expected because I felt pretty tired and once I started running I really warmed up and finished pretty strong.
The new schedule for the month of January is the following:
Monday: 10 miles at 1/2 effort
Tuesday: 15 miles at 1/4 effort
Wednesday: 12 miles at 1/2 effort over hilly course
Thursday: 18 miles at 1/4 effort
Friday: REST
Saturday: 22 miles at 1/4 effort
Sunday: 15 miles at 1/4 effort
**After this weeks training, I think I will make some modifications**
Here are this weeks results:
Sunday: Unable to run
Monday: 10 mi/1:21:58/41:57-out/40:00-in
Tuesday: 15 mi/2:01:39**(to view this route, copy and paste this link: http://www.usatf.org/routes/view.asp?rID=96561
Wednesday: 12 mi/1:39:16/49:07-out/50:08-in/very hilly course**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=96795
Thursday: 18 mi/2:40:30/1:15:12-out/1:25:18-in/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97307
Friday: REST
Saturday: 19 mi/2:36:06/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97747
Mileage: 74
As you can see, I definitely increased my miles from previous weeks. I am actually pretty surprised at how fresh I felt even though I ran so many miles. I was not quite as fresh as I have been in previous weeks, but the key is to keep putting the miles in so that my body can continue to adjust and prolong the lactic acid buildup. Obviously, this is happening because I am not nearly as sore as previous weeks and the muscles really don't start getting tired until the later miles.
KEEP RUNNING!!
LJ
This has been a GOOD, but tiring week of training. This was my first week on the new training schedule. I also started adding something new this week to my blog, my running routes. I did not input Monday's run, but as you can see, I did show the rest of the weeks runs. I used this website (usatf.org) to map out most of my courses. I do it for a couple of different reasons: 1) it shows the amount of mileage covered and 2) it shows me the elevations of the many hills that I will run. This week was a WHOLE lot of running, but I was pretty surprised how fresh I felt at the beginning of each run. I must say Wednesday's run really scared me because it was a very hard workout and I really felt it afterwards. The hills just seemed to keep coming and I did not realize the hills were so loooong! At any rate, I was able to finish the hilly run and my time was not too bad either. That being said, my run on Thursday was not the best. Whew!! It was truly a tough run. I ran the same course a couple of weeks ago about 10 minutes faster, so Thursday's time was not as bad as I make it sound. Actually, I was rather surprised at my time. Also, the course should have been a very flat course and as you can see, it was not. Saturday's run went better than expected because I felt pretty tired and once I started running I really warmed up and finished pretty strong.
The new schedule for the month of January is the following:
Monday: 10 miles at 1/2 effort
Tuesday: 15 miles at 1/4 effort
Wednesday: 12 miles at 1/2 effort over hilly course
Thursday: 18 miles at 1/4 effort
Friday: REST
Saturday: 22 miles at 1/4 effort
Sunday: 15 miles at 1/4 effort
**After this weeks training, I think I will make some modifications**
Here are this weeks results:
Sunday: Unable to run
Monday: 10 mi/1:21:58/41:57-out/40:00-in
Tuesday: 15 mi/2:01:39**(to view this route, copy and paste this link: http://www.usatf.org/routes/view.asp?rID=96561
Wednesday: 12 mi/1:39:16/49:07-out/50:08-in/very hilly course**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=96795
Thursday: 18 mi/2:40:30/1:15:12-out/1:25:18-in/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97307
Friday: REST
Saturday: 19 mi/2:36:06/**(to view this route, copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=97747
Mileage: 74
As you can see, I definitely increased my miles from previous weeks. I am actually pretty surprised at how fresh I felt even though I ran so many miles. I was not quite as fresh as I have been in previous weeks, but the key is to keep putting the miles in so that my body can continue to adjust and prolong the lactic acid buildup. Obviously, this is happening because I am not nearly as sore as previous weeks and the muscles really don't start getting tired until the later miles.
KEEP RUNNING!!
LJ
Wednesday, December 27, 2006
December 24-December 30
Week 5; This has been an incredible week of training! I can not believe the results that I have witnessed this week. First of all to start the week, I had an incredible tempo run on Sunday(12/24). I did not feel as if I was running that hard, but man, I got to my turn-around point extremely fast. I also returned fairly faster than previous weeks(nearly 2 minutes). I also increased my speed workout this week. The rest of the week, I had the same experience(s) as Sunday-much faster times.
Here are the results:
Sunday: 53:44/7 mi/26:31-out/27:13-in/tempo run
Monday: Unable to run (Christmas Day)
Tuesday: 1:23:08/10.5 mi/41:39-out/41:29-in
Wednesday: 53:49/7.3 mi/27:29-out(7-fartleks)/26:20-in(7-fartleks)
Thursday: 1:25:05/10.5 mi/42:57-out/42:08-in
Friday: REST
Saturday: 2:25:59/16 mi/I ran 1 hour with Allen and the rest solo.
Mileage=51
This has truly been a GREAT week of training! It was interesting when I went in to get new running shoes on Thursday. I had the opportunity to speak with one of the reps there about the Arthur Lydiard training program. He was a big fan of Arthur's and he was not surprised to hear of my results. He has read several of Arthur's books and confirmed that Arthur's program is a GREAT program if not the best around today and really encouraged me to get one or two of his books. This served as confirmation to me that I was on to something very good, as if I needed any confirmation after seeing the results after 1 month.
As you can see I missed Monday's run due to Christmas. Had I ran on Monday, that would have put me into the 60 mile range for weekly miles. For the month of January, I plan to reach the 60's and higher as far as mileage goes. My schedule will change drastically, as I run in January due to it being the last month before the marathon. Basically, the month of February will be taper time.
Schedule for the month of January:
Monday: 10 miles at 1/2 effort
Tuesday: 15 miles at 1/4 effort
Wednesday: 12 miles at 1/2 effort over hilly course
Thursday: 18 miles at 1/4 effort
Friday: REST
Saturday: 22 miles at 1/4 effort
Sunday: 15 miles at 1/4 effort
Seeing that it was the Christmas holidays, I had the incredible opportunity as last year to spend time with my lovely nephews for 5 days:
James Byron, 10
Jordan Bryce, 5
Jonathan Bradley, 2
Here are the boys at Dick's Sporting Goods Store doing some rock climbing!
Jonathan and Jordan
James Byron nears the top of the rock with ease!
James Byron goes for the tougher climb.
Thanks guys for a GREAT weekend! Can't wait till the next time!
Happy New Year to all!!
KEEP RUNNING!!
LJ
Here are the results:
Sunday: 53:44/7 mi/26:31-out/27:13-in/tempo run
Monday: Unable to run (Christmas Day)
Tuesday: 1:23:08/10.5 mi/41:39-out/41:29-in
Wednesday: 53:49/7.3 mi/27:29-out(7-fartleks)/26:20-in(7-fartleks)
Thursday: 1:25:05/10.5 mi/42:57-out/42:08-in
Friday: REST
Saturday: 2:25:59/16 mi/I ran 1 hour with Allen and the rest solo.
Mileage=51
This has truly been a GREAT week of training! It was interesting when I went in to get new running shoes on Thursday. I had the opportunity to speak with one of the reps there about the Arthur Lydiard training program. He was a big fan of Arthur's and he was not surprised to hear of my results. He has read several of Arthur's books and confirmed that Arthur's program is a GREAT program if not the best around today and really encouraged me to get one or two of his books. This served as confirmation to me that I was on to something very good, as if I needed any confirmation after seeing the results after 1 month.
As you can see I missed Monday's run due to Christmas. Had I ran on Monday, that would have put me into the 60 mile range for weekly miles. For the month of January, I plan to reach the 60's and higher as far as mileage goes. My schedule will change drastically, as I run in January due to it being the last month before the marathon. Basically, the month of February will be taper time.
Schedule for the month of January:
Monday: 10 miles at 1/2 effort
Tuesday: 15 miles at 1/4 effort
Wednesday: 12 miles at 1/2 effort over hilly course
Thursday: 18 miles at 1/4 effort
Friday: REST
Saturday: 22 miles at 1/4 effort
Sunday: 15 miles at 1/4 effort
Seeing that it was the Christmas holidays, I had the incredible opportunity as last year to spend time with my lovely nephews for 5 days:
James Byron, 10
Jordan Bryce, 5
Jonathan Bradley, 2
Here are the boys at Dick's Sporting Goods Store doing some rock climbing!
Jonathan and Jordan
James Byron nears the top of the rock with ease!
James Byron goes for the tougher climb.
Thanks guys for a GREAT weekend! Can't wait till the next time!
Happy New Year to all!!
KEEP RUNNING!!
LJ
Sunday, December 24, 2006
December 17-December 23
Week 4-Wow, another GREAT week of training! There are two things that I noticed this week:
1) My times are improving significantly.
2) My body is feeling less sore during the longer runs.
Here are the results from this week:
Sunday: 55:58/7 mi/27:52-out/28:06-in
Monday: 56:29/7.3 mi/29:03-out(5-fartleks)/27:26-in(5-fartleks)
Tuesday: 1:28:19/10.5 mi/44:14-out/44:05-in
Wednesday: 56:03/7.3 mi/28:50-out(5-fartleks)/27:12-in(5-fartleks)
Thursday: Unable to run
Friday: REST
Saturday: 2:29:57/18 mi
Mileage=50
The one thing that I am amazed about is the strength that I am gaining through all the running. On Saturday, during the 18 mile run, I was not even tired when finishing up the run. I had considered running for 3 hours as opposed to the 2 hours and 30 minutes, but decided against it. Seeing the improvement has assured me that I will be ready for my next event. Also, it has made me realize that I need to change my Saturday schedule.
My plan is to run next Saturday for 2.5 hours and then 3 hours for the month of January for the Saturday runs. Lydiard talked about getting faster in his program and the changes that would take place once one started getting in better shape. He also mentioned to not get caught up in the times, so this will be a challenge for me as I start to get faster. The main reason he states this so to keep one from injury. I have been fortunate and been able to avoid injury thus far. My plan is to keep it that way.
As Christmas is tomorrow, I would like to wish everyone a happy and safe holiday!
KEEP RUNNING!!
LJ
1) My times are improving significantly.
2) My body is feeling less sore during the longer runs.
Here are the results from this week:
Sunday: 55:58/7 mi/27:52-out/28:06-in
Monday: 56:29/7.3 mi/29:03-out(5-fartleks)/27:26-in(5-fartleks)
Tuesday: 1:28:19/10.5 mi/44:14-out/44:05-in
Wednesday: 56:03/7.3 mi/28:50-out(5-fartleks)/27:12-in(5-fartleks)
Thursday: Unable to run
Friday: REST
Saturday: 2:29:57/18 mi
Mileage=50
The one thing that I am amazed about is the strength that I am gaining through all the running. On Saturday, during the 18 mile run, I was not even tired when finishing up the run. I had considered running for 3 hours as opposed to the 2 hours and 30 minutes, but decided against it. Seeing the improvement has assured me that I will be ready for my next event. Also, it has made me realize that I need to change my Saturday schedule.
My plan is to run next Saturday for 2.5 hours and then 3 hours for the month of January for the Saturday runs. Lydiard talked about getting faster in his program and the changes that would take place once one started getting in better shape. He also mentioned to not get caught up in the times, so this will be a challenge for me as I start to get faster. The main reason he states this so to keep one from injury. I have been fortunate and been able to avoid injury thus far. My plan is to keep it that way.
As Christmas is tomorrow, I would like to wish everyone a happy and safe holiday!
KEEP RUNNING!!
LJ
Friday, December 22, 2006
Photo's from Mercedes Marathon, 2/06
Lamar and Sabrina
Kim and Byron
All of us before Mercedes Marathon
All of us after Mercedes Marathon
Sunday, December 17, 2006
December 10-December 16
Week 3; Wow, another GREAT week of training! I must say, I am really liking the Arthur Lydiard training plan. I orginially was concerned that it may be too much running, but it actually is not that bad. I think the running in the a.m. has really made a difference for me. The first week of this training, I ran in the evening and that was pretty tough. Tough from the stand point that I had to come home from work and then spend a couple of hours running(that did not sit too well with the wife). Of course, the training in the a.m. frees me up in the evening.
I am definitely getting in much better shape than previous marathons. I have been very surprised at how fresh I am feeling before each of my runs. At the start of the training, I was very tired come the end of the week for my Thursday and Saturday runs. That does not seem to be the case any longer. I was unable to do my 1.5 hour run on Thursday this week, due to time, but I ran some hills instead and that was a change and a good one. Saturday's run had a whole lot of hills in it and I really wanted to go for 2.5 hours, but decided not to. I plan to run for 2.5 hours this coming Saturday. Here are the results for this past week:
Sunday: REST
Monday: 56:51/7.3 mi/29:41-out/27:09-in(5 fartleks)
Tuesday: 1:28:12/10.5 mi/44:13-out/43:58-in
Wednesday: 58:28/7.3 mi/29:48-out(5 fartleks/28:39-in(5 fartleks)
Thursday: 50:57/6.3 mi/17:25-out/18:09-back(Hill1-7:43/Hill2-7:39)
Friday: REST
Saturday: 2:06:45/14 mi/2:06:45/I ran 1 hour w/Allen and 1 hour solo
Mileage=45
All in all, I am getting faster and my in/out times are getting much faster. I realized today after a run that I may be starting to run too fast and forgetting about being "comfortably tired" as opposed to just plain "tired." Also, the whole point of this training is to run comfortably and afterwards feel good enough to where if I wanted to, I could run another 3 or 4 miles.
Keep Running!!!
I am definitely getting in much better shape than previous marathons. I have been very surprised at how fresh I am feeling before each of my runs. At the start of the training, I was very tired come the end of the week for my Thursday and Saturday runs. That does not seem to be the case any longer. I was unable to do my 1.5 hour run on Thursday this week, due to time, but I ran some hills instead and that was a change and a good one. Saturday's run had a whole lot of hills in it and I really wanted to go for 2.5 hours, but decided not to. I plan to run for 2.5 hours this coming Saturday. Here are the results for this past week:
Sunday: REST
Monday: 56:51/7.3 mi/29:41-out/27:09-in(5 fartleks)
Tuesday: 1:28:12/10.5 mi/44:13-out/43:58-in
Wednesday: 58:28/7.3 mi/29:48-out(5 fartleks/28:39-in(5 fartleks)
Thursday: 50:57/6.3 mi/17:25-out/18:09-back(Hill1-7:43/Hill2-7:39)
Friday: REST
Saturday: 2:06:45/14 mi/2:06:45/I ran 1 hour w/Allen and 1 hour solo
Mileage=45
All in all, I am getting faster and my in/out times are getting much faster. I realized today after a run that I may be starting to run too fast and forgetting about being "comfortably tired" as opposed to just plain "tired." Also, the whole point of this training is to run comfortably and afterwards feel good enough to where if I wanted to, I could run another 3 or 4 miles.
Keep Running!!!
Sunday, December 10, 2006
December 3-December 9
This was week 2 of using the Arthur Lydiard training plan. Once again, a very good week in training. I seem to be getting stronger and stronger, whereas last week I got pretty tired at the end of the week, I felt pretty good all week long. It seems like I am running further in the 1 hour and 1.5 hour runs than the previous week. Also, I was able to get some good fartlek training in two times this week, Monday (5) and Wednesday (10). Saturday's run went really well and I was not that tired after running for 2 hours. My plan is to probably boost up the Saturday long run to 2.5 hours next weekend.
Once again, GREAT week!
Sunday: REST
Monday: 58:52/7.3 miles/out-30:46/in-28:06(5 fartleks)
Tuesday: 1:29:47/10.5 miles/out-44:50/in-44:57
Wednesday: 57:55/7.3 miles/out-29:43(5 fartleks)/in-28:12(5 fartleks)
Thursday: 1:27:12/10.5 miles/out-43:25/in-44:01
Friday: REST
Saturday: 2:00:22/14 miles with Allen
Mileage=50
My times seemed to be pretty consistent this week. I did a pretty good job pacing this week as well and my out and back times seem to be pretty close. Also, this week I ran in the morning time as opposed to the evenings. The morning runs seem to be much better for me, so I will try the morning runs again this week. My training runs this week also had more hills as opposed to the previous week.
KEEP RUNNING!!
Once again, GREAT week!
Sunday: REST
Monday: 58:52/7.3 miles/out-30:46/in-28:06(5 fartleks)
Tuesday: 1:29:47/10.5 miles/out-44:50/in-44:57
Wednesday: 57:55/7.3 miles/out-29:43(5 fartleks)/in-28:12(5 fartleks)
Thursday: 1:27:12/10.5 miles/out-43:25/in-44:01
Friday: REST
Saturday: 2:00:22/14 miles with Allen
Mileage=50
My times seemed to be pretty consistent this week. I did a pretty good job pacing this week as well and my out and back times seem to be pretty close. Also, this week I ran in the morning time as opposed to the evenings. The morning runs seem to be much better for me, so I will try the morning runs again this week. My training runs this week also had more hills as opposed to the previous week.
KEEP RUNNING!!
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