Last Day of The Year 2011

PT

80X

SRBike 68/17 miles

TRun 55/6 miles

Finished the year:

205 miles for December

Consecutive Days Run: 121

wt: 183

Got going in the September, Oct, Nov & Dec months

to finish the year positively and on track for 2012.

Friday December 30, 2011

PT

90X, W35

SRBike 63/15.33 miles

Run 62/5+miles

Walk PM 30 minutes

TODAY's PT

80X

SRBike 88/22.5 miles

Run 62/5.65 miles

(Road 36+Treadmill 26)

Hike 103 Sam McDonald Park

Trail from the bottom at Highway 84

up to the Park Office and back.

(Up 53 minutes+50 minutes Down.) 

December 26-28

26

PT

80X, 40W

SRBike 80/20.33 miles

Run 67/5.6 miles

27

PT

85X, M

SRBike 68/17.4 miles

Run 60/5.2 miles

28

PT

60X, W40

SRBike 43/11 miles

TRun 90/9.33 miles

Medium Long Run

HR 126-142

Dec 24 Xmas Eve

PT

50X, 35W

SRBike 72/18 miles

TRun 58/6 miles

Walk/Hike 83

Hikers Hut plus, w/Kim.

Dec 25 Xmas Day 

Run 153/13.1 miles

The 2011 Christmas Half Marathon

By Mike

The Week of Dec 18-24

Another week of consistent excellence in PT.

898 total minutes/14.967 hours

115 consecutive days run through 12/25

50 miles for the week

184

Thursday December 22, 2011

X80, W35

SRBike 72/18.33 miles

Run 60/5 miles

Friday December 23, 2011

X85

SRBike 67/16.7 miles

TRun 60/6 miles

MY MLR DAY

Road Runner

PT this day...

Brick 9/9

SRBike 36/9.1miles

Treadmill Run 90/9.4 miles

HR on the run: 120 to 140+

MLR: Medium Long Run

THE SHOE

The Shoe That Gets Me Through

PT Today

X50, W30

SRBike 40/10 miles

Run 72/6.45 miles

This morning's run was a split:

48 minutes for approx. 4 miles on the road

+

24 minutes for 2.45 miles on the treadmill.

The New Balance Minimus Road shoe, pictured above

has been my regular running shoe for about 3 months now.

I have made the switch from a stability and cushioning type

shoe with big heel and massive heel to toe drop to the

"minimus" shoe, landing more on my midfoot and less on the

heel. Having been a heel striker with ankle problems for years I mean

years, the switch took some convinicing and time.  Having read:

BORN TO RUN, and researching various sources online I came to the

switch and I am glad I have.  Me: no speedster, I am just a jogger/runner.

My main goal is to keep running for years to come, avoid disruption

and injury for as long as possible. Maintain and lengthen long runs over time, drop some more lbs and eventually pick up the training pace.  No rush

one step at a time...ENJOY it all.   

MONDAY MORNING FOG

PT for Monday

X80

SRBike 54/13.5 miles

Run 60/5 miles

Mentally fogged this am

on the run...

persavered and pushed and pulled

mentally to put in the hour and

just got it done...

Now I am glad I did.

WEEKEND WORKOUTS

Saturday December 17

50X

SRBike 77/18.8 miles

Run 60/5 Miles

Sunday December 18

50X, 50W

LONG RUN

157 minutes/2:37

13.54 miles

11:37 average mile pace

Heart Rate average: 114

Good run this morning, slept 8 hours.

Maintained easy and steady pace throughout.

HR at 110-112 for 75% of run

elevating to 118 for last 3 or 4 miles.

Went with the tired feeling at 10 miles

and plugged away staying the pace.

GPS Garmin and HR monitor helpful tools.



A Kid at Heart

PT

X80, W33

SRBike 40/10 miles

Run 60/5+ miles

PT Today

SRBike 63/16 miles

Run 62/5+miles

Today's PT

X80, 33W+

SRBike 30/7.7 miles

TRun 92/9.45 miles

Medium long run this morning on the treadmill.

used the Garmin 405/heart rate monitor for

the first time, still working out the way to 

control all the options...

Heart Rate at about 140-150

on the run...this is above my

usual jogging pace..

Guessing I am at 130 on the routine

morning runs.

Was at 116-124 on the stationary bike...

Good stuff...  

AUTOPILOT

PT

50X

SRBike 67/17 miles

Run 63/5= miles

Didn't much feel like running a lot this morning

put it on autopilot and let the legs take one step at a time

not much worry, not much effort, got an hour plus in

on autopilot.

Lookin Out For You

PT

X80, W33

SRBike 53/13.33 miles

Run 60/5 miles

Long Run Sunday

PT

M

Run 147/12.33 miles @11:57 average mile pace.

First use of GPS watch, worked great.

FAMILY TIME

Practice Makes Perfect

PT

X80

Treadmill Run 56/5.6 miles

SRBike 45/11.33 miles

Swim 10/400 yards

A Saturday Tri indeed.

Kona Ironman coverage today.

Brother and Sister to join in the

festivities and a bit of gift exchange

Should be a fun family time...

THE WEEK

862 minutes

46 miles running

100 Consecutive days running TODAY!

184.4

Progress Progress Progress

Practice like Santa above makes one

more near perfect...

Strength In Numbers

Today's PT

X60, W33

SRBike 71/18 mies

Run 62/5+miles



BE OF GOOD CHEER

Indeed Is He

Today's PT

X80

SRBike 52/13.33 miles

Run 60/5+ miles

He's Making A List

PT Today

X50, W20

SRBike 26/6.7 miles

Treadmill Medium Long Run 90/9.25 miles 

Proper Rest is Essential

PT Today

80X

SRBike 60/15.25 miles

Run 60/5+ miles

Dec 2-5 2011

Shaping Up

Dec 2

PT

85X, 30W

SRBike 48/12 miles

Run 62/5+miles

Dec 3

PT

80X

SRBike 73/18 miles

Run 60/5+miles

Swim 10/400 yards

Dec 4

PT

M

LONG RUN DAY

150/12+miles

Dec 5

PT

80X, 33W

SRBike 60/15 miles

Run 60/5+miles



EXPECT THE UNEXPECTED

You never know, you just never know.  Things happen.  You can find yourself spinning in your chair, shocked at some news or event.  Change happens constantly though it may seem the opposite.  You will recieve word that someone you know, someone you care about, someone you respect, has taken seriously ill.  You will have a loved one pass from this earthly plane.  Things happen, accidents happen, plans can go awry.  What to do? What can one do?  The best you can.  That is what one can do and what one ought to do.  Use what you know to cope, to grieve to deal with the unexpected.  Stay healthy in body, mind and spirit.  Things are always in a state of change, learn to know it and most important...let it go. Let it go. Go. 

PT

80X

SRBike 62/15.4 miles

Run 62/5.6 miles

(Ran 34 minutes in strong wind + 28 minutes on treadmill.)

Medium Long Run Day

PT

X30

SRBike 23/6 miles

Treadmill Run 83/8.67 miles

November Running Miles

186

Consecutive Days Running Through Today

90
Miles Run YTD
1251

ENERGIZED

Great energy on the morning run.  Vitamins kicking in? Added Vitamin C and Niacin to the usual handful of vitamins and supplements I take each morning....Power UP

 Today's PT

X80

SRBike 60/15.4 miles

Run 60/5= miles

Swim 10/400 yards

WORKING THE PROGRAM

Today's PT

X80, W30

SRBike 52/13.33 miles

Run 60/5+ miles

LONG RUN DAY

Sunday 27
PT

Run: 145 minutes: 12+ miles. Road.
Swim: 10: 400 yards. Pool.

RECAP

An outstanding winter camp. 20-26.  978 total minutes. 43 miles running.  Extended the running streak to 86 days.  Lots of cycling on the trainer.  Great consistency overall. Nutrition on track. 2 medium long runs replace one long run. Weight Training at 30 reps X 3.  A bonus short trail run on the Deschutes River Trail with Kim.  Snow runs on trails, road runs on ice, in the dark, in the rain...plenty of variety to keep challenged and centered. Possibly the best training week of the year. Wt @ 186.8...progress.

Nov 23-26, 2011

More from winter training camp...

Wednesday Nov 23

55X, 30W

SBike 72/15 miles

Run 88/7+ miles

Run 35/2+ w/kim on the Deschutes River Trail

Walk 16

Thursday 24

X77bike 77/16 miles

Run 63/5+ miles

Friday 25

X60, 30W

SBike 65/13.7 miles

Run 63/5+ miles

Saturday 26

X80

SBike 62/13.6 miles

Run 62/5+ miles

Nov 18-22, 2011

At The Cabin

Friday Nov 18

30W

TRun 82 8.33 miles

Great run on the treadmill

Travel day this morning heading to

The Cabin...

Saturday 19

77X

SBike 60/12.33 miles

Run 63/5+miles

Snow run lots of fun...

Sunday 20

55X

Run 112/9+miles

Medium long run road and trail run good stuff...

Monday 21

77X, 30W

SBike 72/15 miles

Run 65/5+miles

SNOW Trail Run!

Tuesday 22

77X

SBike 80/17 miles

Run 62/5+miles

Road Run in the Rain! 

Whoa!

With 4 minutes left to go this morning on a 62 minute jog, all was going perfectly well.

That is until my toe caught a part of the pavement which sent me tumbling, I rolled with it and bounced back up, adrenaline firing on all cylinders, I got back into my jog, settled down and finished up. No damage. You fall and if you can you get up. That's life. 

PT Today

77X

SRBike 45/11.33 miles

Run 62/5+ miles  

Jake claims with great confidence and a smiling face that Life is Good, I agree.  Though we are not always able to realize it, it is so.  I know I have struggled, tough times have not eluded me.  I have made poor decisions at times and have suffered.  Through it all, we move forward.  A positive mental attitude and approach to life and all it's challenges is powerful.  Think on it, develop it, dwell upon that which you most desire to attain, to live a full and happy life.  You can if you THINK you can.

Positve Power Works Wonders

PT Today

60X, W25

SRBike 48/12 miles

Run 65/5+ miles

Swim 10/400 yards   

It's all about the endorphins baby...

PT

75X

SRBike 55/13.5 miles

Run 60/5+ miles

Just another day full of endorphin fun filled PT

Currently reading this book. Good read about 6 individuals who decide to train for an Ironman Triathlon.  Details what they go through in their preparation and training for the big event.  Have read about 75% of the book to date. The book causes me to consider whether I may myself one day decide to train for a full Ironman. I completed a Half Ironman in 2004. Though I know with certianty that doing a 70.3 does not compare to a 140.6.  In the meantime the book is a motivator of sorts on the day to day training, as I think about some of the workouts, I know I can do more and sometimes I do.

 PT

50X, 25W

SRBike 45/11 miles

Run 63/5+miles

Sunday's Long Run

Did my own version of a half marathon, Sunday morning. 157 minutes worth of slow and easy jogging @ approx 12 minute/mile pace, it may have been an 11 minute pace but I'll log it as a 12. Out and around, here and there and hanging in for 13+miles...
G-2 with me using the water bottle and belt. tooka powerbar gel at 108 minutes, all good.  Longest long run in a long time. Chores and rest for the remainder of the day. 

Todays PT: 

75X, W25

SRBike 50/12.4 miles

Run 60/5+ miles

Swim 13/520 yards

Weekend Tri Workout.

Another solid week of good and consistent training.

42 miles running on the week.

827 minutes total on the week for Swim+Bike+Run.

Weight at 188.

More to do.

Miles to go.

Phase 1 is done.

Phase 2 begins.

Consecutive Days Running through today = 72.

Turkey day just 2 weeks away.

Enjoy it all sports fans

Dont just be good...BE GREAT   

11/11/11

I salute all who have served. 

In particular I remember the Seabee's with whom I served and those Fighting Seabee's who serve today at home and abroad.  We Build, We Fight, for Peace and Freedom.

    Today's PT

SRBike 45/11 miles

Treadmill Run 62/6.25 miles

Today's Athletic and Fitness Efforts

50X, 25W

SRBike 45/11.5 miles

Run 60/5+miles

Swim 13/520 yards

Pretty decent overall effort this morning. Good sleep and energized. Run was easy and comfortable, swim went strong with sprint finish. Feel as though my fitness level has lifted a notch in measurable terms.  Good stuff, staying the positive course... 

Not that I have done any cycling of special note lately, but the general routine has been cycle on the stationary bike for 30-40 minutes or so and then hit the roads for a run, this is a 6 or 7 day a week deal.  I consider cycling a key component of my training program though I make running my epicenter.  Cycling enables me to limit the pounding my leg muscles and associated body parts take, while still working the cardio system.  Cycling enhances my running program, as I can continue to build endurance with less miles run leading to potentially better quality versus quantity.  Of course the reverse is also true where the running compliments the cycling miles.  Cross Training, brilliant in terms of design, the key is BALANCE avoiding burnout.  Stressing just enough to gain strength or performance without causing injury or total wreckage!  Keeping a bit of variety, just enough to maintain sanity.  Mega miles and weekly numbers are fun to total up, just gotta make sure to keep it in the category of safe and sane!
        

X77

SRBike 33/8.33 miles

Run 63/5+ miles

Sunday, Monday, Tuesday

Sunday

W20

Long Run:  120/10+ miles

SRBike 22/5+ miles

Swim 15/600 yards

Monday

75X

SRBike 45/11+ miles

Run 60/5+ miles

Swim 10

Tuesday

W25

SRBike 36/9 miles

Run 75/6= miles

Saturday:  It's getting cold these days...

60X

SRBike 55/13.5 miles

Run 60/5+ miles

Swim 16/640 yards

Great day, great workout and another excellent exercise week.

Got to 40 miles running again, 762 total S/B/R minutes

and the running streak goes to 65 through today.

More of the Prefontaine collection ...

Friday November 4, 2011
75X, W20
SRBike 40/10+ miles
Run 62/5+ miles. With rain jacket, on the run, light rain for a couple of miles.  Good run today with good energy. Surprised I felt so good, coming off yesterday's unususual Pm workout and hard run on the treadmill, thought I might be tired today, not the case.  Anyway an easy morning jog in the dark with some light rain.  Getting cooler for sure in the morning now as we move into some kind of winter season. 

Thursday November 3, 2011
Did not work out this morning, poor night of sleep and no energy or desire to run this morning,  was able to power up this evening and push through to get the exercise in and keep the running streak alive as well...got it done.
SRBike 35/8.67 miles
Treadmill Run 55/5.67 miles up pace run, race pace I guess....ankle was okay been awhile since the ankle pain would allow me to run that, "fast" ha ha that aint very fast but good stuff anyway! On the pm workout!!!

Pictured here is the display of Steve Prefontaine's collection of awards and other items, found at the Museum of Art, in Coos Bay, Oregon.  The display cases are said to have been built by Pre's father, Ray.
    

Today's Workout

X60, W20

SRBike 42/10.33 miles

Run 60/5+ miles 

SRBike 32/8 miles
Run 60/5+ miles
Another day another .....whatever.

Happy Halloween 2011

Today: 50X, W17

SRBike: 42/10.33 miles

Run     : 63/5+ miles

Final day of October=final run of the month...Total for October 2011: 183 miles.

 60 consecutive days running. A fine month of consistent running every day all the way.

Energy levels good, attitude above average, general morale: strong.  Confident, postive and marking progress...
YEAR TO DATE MILES RUN:  1065

SUNDAY...
Long Run Day:  120 minutes, 10 + miles. Better than average long run, cool outside, slept well, good energy a nice run.  Followed up with a 20 minute swim. Great start to a Great Day.

Saturday October 29, 2011
75X
Run 60/5+miles
SRBike 52/12.5 miles
Swim 13/520 yards
Good workout this morning, run, bike and swim all good energy, no pains or problems.  A strong week in total minutes: 762.  Another 40 mile week running wise.  168 miles for October so far with 2 days left to run.  The consecutive RUN DAY streak through today is: 58.  Slow and steady. Staying the course and enjoying it all.



 

 Friday October 28, 2011
70X, W15
SRBike 40/10 miles
Run 65/5+ miles

Five Mile Runs
The 5 mile run is a wonderful thing.  Beginner runner's celebrate it as a great accomplishment until it becomes routine.  The vetran runner knows the 5 mile run as an old friend.  It's a stepping stone to the 7 miler and on up into double digit long runs.  A 5 mile run is short enough to fit into the morning before work, in the afternoon at lunch, or in the evening after work. You get a big calorie burn and yet the distance is not overwhelming to most.  5 is good, 5 is great, it's a standard run for me, sometimes you love it, sometimes not.  Usually it's everything inbetween.  All hail the 5 mile run.  Slow or slower, fast to fastest.  It's 5.  Simple and direct, it's out there to be had each day, all you must do to find it is get up, get out and run.  Seek the 5. Be the 5. 5 rules!    

Last November the young lady pictured above turned 21 years old.  We made a trip over to Hawaii, here we are pictured on Sunset Beach, Oahu.  This is Kristi, my daughter a student at SJSU, senior year, she will be 22 next week.  Happy Birthday KLK!!!

  Thursday October 27, 2011

SRBike 43/10.5 miles

Run 63/5+ miles

Wednesday October 26, 2011
X50, W12
SRBike 32/8 miles
Run  62/5+ miles
Just do what you can, the best you can.  Take some pride in yourself and what you have accomplished, enjoy the ride, the journey, the effort.  Put all your problems in perspective and balance the stress in your life.  Think positive, act positive and positive results will come your way.