Tuesday, September 11, 2012

Survey Says!?

This week

S-12 9/9 9/10 9/11 9/12 9/13 9/14 9/15
5 Cross
7 M Run
Rest 3 M Run 4 M Run 3 M Run Rest 8 M Run

I once again put off running from Saturday to Sunday.  I was just feeling SUPER run down Saturday and decided to just really do nothing.  Sunday, however, I spent a couple hours mowing the lawn, then went grocery shopping and topped the afternoon off by trying my 7 mile run!  WHEW!  My internal systems didn't like that and I had some gastro problems after I hit my halfway point around 3.5 miles.  It made the return trip of 3.5 miles very miserable and slow going.

Tonight's 3 mile run could have been better, my legs were very tight from sitting in a training class all day today and I'm pretty sure I was still a bit sore from Sundays 7 mile attempt.



Last Year


9/99/109/119/129/139/149/15





4.05 M 
4.16 M

Last year at this time, we were driving back from Florida on the 10th & 11th.  I continued my Bridge 2 10K program for that week on the 13th and 15th.  My 1/2 Marathon training for the 2012 Disney World 1/2 isn't scheduled to begin until October I think.  This year I have an additional 1/2 Marathon that is in November, so my 1/2 Training started earlier than I did last year.

A decent week for me

Week Date Kipp Weekly% Overall% Dad Weekly% Overall%
0 6/5/2012 249 230
11 8/21/2012 246 -2 -0.82% 1.20% 228 0 0.00% 0.87%
12 8/28/2012 245 1 0.41% 1.61% 227 1 0.44% 1.30%
13 9/4/2012 246 -1 -0.41% 1.20% 222 5 2.20% 3.48%
14 9/11/2012 244 2 0.81% 2.01% 223 -1 -0.45% 3.04%

Well, no pizza over the weekend and I put in a 2 pound loss!  I'm pretty sure the 7 mile run attempt also played into this.  It's a start back in the right direction, I just have to make SURE that I continue to loose instead of bouncing around the same weight that I have been for the past year.

We are getting closer and closer to the end of this years contest!  Neither Dad or I have made much headway, but hopefully we've both put it behind us and are going to continue in the right direction for the remaining weeks ahead.

Countdown!

53 Days until the Indy Monumental Half!
72 Days until my Florida & Disney World Vacation!
121 Days until my Disney World Marathon Weekend Trip!
      Side note on Disney World Marathon weekend:
             Full Marathon: SOLD OUT! (20th Anniversary)
             1/2 Marathon: SOLD OUT!
             Family 5K: 64% (I would still love to have my niece with me on this!)
             Goofy's Race and a Half Challenge: SOLD OUT! (Both Full & 1/2 Marathon!)



Thanks for Reading!  Regards,
~Kipp

Lighter, Stronger & Faster for 2013!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49

Registered for the 2013 5K & 1/2!

Tuesday, September 4, 2012

Here we gooooooooo!

The Week Ahead

S-12 9/2 9/3 9/4 9/5 9/6 9/7 9/8
4 Cross Rest 3 M Run 4 M PACE 3 M Run Rest 7 M Run

This upcoming week is another pace week.  If it's as warm and humid as it was tonight, I'll have trouble with that 4 mile pace run tomorrow!  Then I've got a whopping 7 mile run slated for my long slow run Saturday.  The bonus is, if the weatherman is correct, the highs will be in the lows 70's this weekend.

The PodRunner podcasts/interval routines have been helping a lot lately.  Right now I'm working out with one called Staircase of the Gods.  The following is the BPM (beats per minute) chart for this mix:
BPM CHART 
3 minutes @ 150 BPM
8 minutes @ 160 BPM
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
It's really helping me focus on staying running instead of slowing down whenever I feel like it.  I keep telling myself that the slowdown segment will be any minute now.  The weather tonight really didn't help, but I was still able to keep a better walking pace than I normally would without the pace music.  With my 3 mile runs lasting about an hour, I cycle through this mix once and into the next couple of segments on the 2nd listen.


A look back at Last Year


S-11 9/2 9/3 9/4 9/5 9/6 9/7 9/8


3.03 MI

2.46 MI



I've been reviewing where I was with running a year ago.  Last year, I had not begun my 1/2  Marathon Training yet, and I was still winding down with the Bridge to 10K program.  The 3rd and the 6th were runs I did while at Disney World last year!  In fact, I'd say that the run I had tonight was comparable to the humidity I experienced down there that week.  It was rough, but a very scenic run (in more ways than one, I'm telling you!)

This week we have a KO!

Week Date Kipp Weekly% Overall% Dad Weekly% Overall%
0 6/5/2012 249 230
11 8/21/2012 246 -2 -0.82% 1.20% 228 0 0.00% 0.87%
12 8/28/2012 245 1 0.41% 1.61% 227 1 0.44% 1.30%
13 9/4/2012 246 -1 -0.41% 1.20% 222 5 2.20% 3.48%


Dad is taking me to the shed now!  Wow!  He's begun his modified Atkins diet in earnest again!  It appears to be working very well for him so far.  He's warned me that he's aiming for another 5 pounds for next week too!  So far, I've noticed a trend in the past few weeks that if I have pizza over the weekend, I gain.  The weekends I don't, I loose.  So it's obviously a carb issue with me too.  I need to start really focusing on what I'm eating again.  I've been able to hold steady around the same weight for a year now, now I really need to kick it and start loosing again.

The final countdown 

60 Days till the Indy Monumental Half, about 80 days till I'm down in Disney World for some vacation time with Dad and 128 Days until Marathon Weekend 2013!  It's going to be here before I know it!

Thanks for Reading!  Regards,
~Kipp

Lighter, Stronger & Faster for 2013!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49

Registered for the 2013 5K & 1/2!