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    Friday, February 27, 2009

    Running outside - in shorts!

    Today, for the first time in a long time, I was able to run outside in shorts. True, I do get cold easily, but it was a glorious 60 degrees. Woody and I went for a nice jaunt down the Potomac River via the Mount Vernon Trail for about 55 mins. Felt nice to spend the afternoon outside.

    This morning we swam at the pool together as well. 1500m broken down into 5x100m free, 10x50m free, 1x200m w/board, 1x200m w/bouy, and 1x100m w/fins. I followed this up promptly with a nice soak in the hot tub.

    What a great start to the day. Unfortunately I did not have anywhere near enough food with me today and I have been sneaking food from folks all day long!

    Tomorrow is an off-day and I am looking forward to it.

    Thursday, February 26, 2009

    Future plans? Who knows...

    Today was another good weight session in the gym. However, I do not feel that I have quite figured the weight needed for each set. I didn't leave feeling like I had really been worked hard. It will probably take me another two workouts or so to tweak it just right.

    This afternoon the plan is to do a short tempo-pace run. My right hamstring is still a little sore and I don't want to aggrevate it.

    On a completely different note is a little musing on my racing plans for the summer. Right now I am registered for the 20 June Highland Sky 40 Miler at Davis, WV to be ran in the Dolly Sods Wilderness Area. All reviews and reports indicate this will be an awesome race. I really want to dedicate myself to this race so I have forgone racing my usual short trail series in the spring. This was a lot to give up as I am competitive at the 10k distance and finished 5th overall in the fall series.

    I don't have any other plans at this point. I will do two open water one mile swims but other than that my calendar is free. I am currently seeking a 50 miler for late summer in the August/September time frame. A 50k would suffice as well.

    Some professional developments have shot my plans to run the TransRockies Stage Race this year. I am tentatively looking at a 100 miler for 2010. There is a very strong possibility I will be abroad next year without my family. To occupy my time I could train for the ultimate distance.

    I found this great article on Velonews about collegiate cycling - enjoy!
    http://www.velonews.com/article/86826/rick-crawford-college-days

    Wednesday, February 25, 2009

    Pool and out

    This morning I met my friend, Woody, for a swim workout. Felt good to swim and I actually felt strong in the pool for the first time in a few months. Amazing what a few consecutive weeks of swimming will do for you.

    I swam 1600m broken into these sets: 3x 50m, 100m, 150m, 1 x 200m (all free); 200m w/kickboard.

    Bliss is 10 minutes relaxing in the hot tub after a nice long swim workout....

    time for second breakfast!

    Tuesday, February 24, 2009

    Interesting Bytes

    http://www.iht.com/articles/2009/02/24/sports/RUN.1-436623.php - I can only hope that at 44 I am running this strong!

    http://www.ultrarunning.com/ultra/features/health/nutrition-and-your-mental.shtml - Solid article on nutrition. The more I learn the more I know it is the hardest part of my training to get right.

    http://www.youtube.com/watch?v=WGVQMnFvkwY

    New weight routine and other musings

    Today I began my new weight lifting regimine with a friend this morning. Time to start ratcheting back from the heavier lower reps to my favorite high intensity light weight and high reps routine. This afternoon we are planning to run some intervals - always a good time. I plan to run 10x400m at a 5:42 pace with 400m inbetween.

    My new schedule is this:

    Tuesday -

    (all sets are 2x15 reps) dumbbell bench press, tricep extensions, dumbbell incline press, leg press, dumbbell curls

    (all sets are 2x25 reps) back extensions, crunches, sit-ups, legs raises

    Thursday -

    (all sets are 2x15 reps) decline bench press, seated rows, bar curls, flies, dips, dead lift

    (all sets are 2x25 reps) weighted side bends, trunk rotations, ab pulls, sit-ups

    I try to keep the intensity high throughout the workout and minimize rest time. It is a good routine. Most likely I will stick with it for the next 2-3 months until I really start to get serious about running and swimming. Then I will cut my weights to one session per week.

    In the future I am going to post a few links to interesting running/swimming/endurance sport articles daily but under a seperate blog entry.

    Monday, February 23, 2009

    Monday is fun day!

    After a good nights rest and carb-reload on Ravioli, Salad, and Bread I was pumped to hit the pool this morning. Unfortunately the pool has been crowded lately.

    I swam 1400m broken into several sets: 5x100m, 2x150m, 1x200m, 200m w/kickboard, and 200m w/pull-bouy.

    I felt beat at the end and I never had a good kick after my long run yesterday. My right hamstring is a little tender and my legs felt tired.

    This afternoon I am running with a friend. I plan to put down about 5 miles at 7:30mins per mile.

    Sunday, February 22, 2009

    Sunday slog in cold wintry mix

    I was supposed to run early yesterday morning with the Minotaur but did not. My left hamstring was pretty sore, I think I may have slightly strained it during my interval workout earlier in the week. Ended up taking it easy on Saturday - went to the Musuem of the Marine Corps with the family (Mrs. Hoyawolf is a Marine). Very good museum and I highly recommend it.

    This morning I got up a little later and decided to go on a middle distance run. I met my friend Rob and we ran 4.2 miles together at a slowish pace. The weather was overcast and slighly misty. Our route was a hilly loop from our houses.

    After one lap Rob had to head to the house so I drove on for two more laps for a total of 12.6miles. Maybe five mins into my second lap it was snowing big heavy flakes mixed with frozen rain. Thankfully I was well bundled!

    After a quick problem with a kink in the hose of my new hydration pack - a Nation H20 (review later in the week) - things were back to normal into the second lap. A quick snack of water and gel kept me motivated and on the third lap I picked the pace up some. However the last mile is basically up and over a large hill. My hamstring started acting up again on the climb and I eased downhill to the house to lessen the stress on it.

    A good run all in all and much better than just lazing the day away in the house.

    Tomorrow I begin my new workout plan and will post details here.

    Friday, February 20, 2009

    Excellent training and preparation to transition

    This week has been solid for workouts. Three hard weight sessions - each leaving me a little sore. Four great runs:

    Monday - 5.5 miles at 7:30mins/mile
    Tuesday - Intervals 10x400m at a 1:28 with 400m between
    Thursday - 5 miles at 8:00 mins/mile
    Friday - 3 miles at 7:00 mins/mile

    Weds and Thurs I was in the pool for 1200m each day. 12x100m on Weds and ladders on Thurs.

    I have (mostly!) kept to my eating plan this week as well. My trips to Turkey and Germany in Jan seriously derailed my normal healthy eating habits.

    This weekend it is supposed to be cold but with no rest for the wicked I am meeting the Minotaur (my boss and running fiend - er friend) for a 16 miler in the morning.

    Next week I start my new workout and will post the details later this coming weekend.

    Wednesday, February 18, 2009

    Back in the saddle!

    "Now is the winter of our discontent, Made glorious summer by this son of York; And all the clouds that low'r'd upon our house, In the deep bosom of the ocean buried." - Richard III, Scene 1, Act 1

    It has not quite been the winter of discontent but the clouds have lowered upon our house. It has been a cold winter with lots of travel and eating. Did I mention that I have positively gorged myself over the past two months since my last race? Thankfully I have only put on about 3-5 extra pounds.

    I have been focused on building some strength over the winter. I cut down running to two-three days per week and am just now ramping back up the mileage. However, I have logged a few cold long runs - the record was 13 miles in 17 degree weather. No shrinkage, it was plain inversion!

    My gym routine has been pretty tough. Here it is:

    Monday:
    Dumbell Flat Bench 3x8 75pds
    Flies 3x8 30pds
    Dumbell Curls 3x8 35pds
    Tricep Pulldowns 3x8 90pds
    Dumbell Lunges 3x8 55pds
    Leg Curls 3x8 105pds
    Back Extensions 3x20
    Crunches 3x20
    Sit-ups 3x20

    Wednesday:
    Dumbell Decline Bench 3x8 75pds
    Dumbell Press 3x8 40pds
    Standing Pulldowns 3x8 50pds
    Tricep Kickbacks 3x8 25pds
    Dead Lift 3x5 155pds
    Leg Extension 3x8 110pds
    Leg Raises 3x20
    Trunk Rotations 3x20
    Sit-ups 3x20

    Friday:
    Incline Bench 3x8 55pds
    Seated Rows 3x8 120pds
    Dips 3x15
    Bar Curls 3x3 90pds
    Clean and Press 3x8 85pds
    Leg Press 3x8 155pds
    Side Bends 3x20
    Ab Pulls 3x20
    Sit-ups 3x25

    My cardio has consisted of temp runs of 4-6 miles at 7-8 mins per mile twice a week. Longer runs on the weekend at a slightly slower pace. I tried to swim but events have overcome me and I probably only swam half a dozen times.

    This is my final week of the above program. I am switching to a more runner friendly program next week. I will post the details then.