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:
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,

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!

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