Sunday, July 31, 2016

I'm running on the Road to Nowhere

Totals for Last week!
My mileage for last week dropped a little bit to 22.67 miles. My eight week total is now 162.98 miles!








SunMonTueWedThurFriSat
1286712928150741297546451305512994

Coming in at a grand total of: 84,538 Steps for the week!  Since I've been keeping track during this training, that now makes 510,878 steps! Over the half million mark!

Last Thursday, my legs let me know I was overdoing it a bit.  So I scaled back to rest them.  

5 years ago, that's a lesson I didn't learn quickly.  You have to listen to what your body is telling you.  I woke up Thursday morning with legs that were just screaming with aches.  

I'm thinking the inserts the shoe shop recommended for me are the culprit.

I've gone back to the standard shoe liner, and my legs & feet now feel fine.

Something to Note:I'm only counting ACTIVITY miles, not overall step miles, as that can be wildly inaccurate sometimes.  So, my morning/evening walks and my program activities are all I'm using for my total mileage each week.

C25K Final Week Review
I have completed C25K for 2016!  I made it all the way through without repeating a week!

This week was a funny buildup.  Starting with a 28 minute run, 29 then finally a 30 minute run.  I don't really see how that really made a difference, but I kept to that plan!

On to Bridge to 10K!  Or, B210K!


W1 D1
W1 D2
W1 D3
Warm up 5 minutes
Warm up 5 Minutes
Warm up 5 Minutes
Run 10 Minutes / Walk 1 Minute
(4x)
Run 10 Minutes / Walk 1 Minute
(4x)
Run 10 Minutes / Walk 1 Minute
(4x)
Cool Down 5 minutes
Cool Down 5 Minutes
Cool Down 5 Minutes

So, we begin increasing the overall running times over C25K. This first week takes us from a total of 40 minutes at the end of C25K up to 54-ish minute total.

B210K, here I come!
B210K takes us from the 30 minute solid run up to a 60 minute solid run time.

When I run the 1/2 Marathon, I don't run anywhere near that length of time at one stretch, but these 2 programs really help build up the stamina that you need to complete the race.

During the next 6 weeks, I'm going to start playing around with some intervals, to see where I'm at on off-days to the program.

Counting down!
Family reunion (Mom's side) is this upcoming weekend! Biggest challenge for me next weekend is to not over-do the eating (well, at least not TOO BAD).  I'll be taking some running gear and hitting the nice rails-to-trails path that they have there.  I've run it before and it's a really nice path.

Vacation in 41 days!  I'm not driving down!!  Orbitz sent me a reduced fare notification Tuesday and I was all over that one!  ROUND TRIP $163!  Non-stop going down, but I have a short layover coming back.  Since I slacked on making the room reservations for the driving trip down, I didn't have anything to cancel! 

Sure, both flights are EARLY AM, but it just gives me more vacation time!


157 Days until Marathon Weekend!  I've been sticking to the plan for the most part, only shifting things a day or two when needed.  So, as long as I keep it up, I'm hoping for my best 1/2 Marathon at Disney World!

And now, for your listening enjoyment...





Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!
Check the link above to see my current and past races.

Tuesday, July 26, 2016

Her name is Rio and Olympics in the sand...

Weekly Weigh-in!
Finally another move in the right direction!!


Week
Date
2011

Weekly%
Overall%
2016

Weekly%
Overall%
0
5/31/2011
257
3
1.15%
6.55%
285
0
0.00%
0.00%
1
6/7/2011
256
1
0.39%
6.91%
283
2
0.70%
0.70%
2
6/14/2011
259
-3
-1.17%
5.82%
283
0
0.00%
0.70%
3
6/21/2011
256
3
1.16%
6.91%
283
0
0.00%
0.70%
4
6/28/2011
259
-3
-1.17%
5.82%
286
-3
-1.06%
-0.35%
5
7/5/2011
252
7
2.70%
8.36%
283
3
1.05%
0.70%
6
7/12/2011
253
-1
-0.40%
8.00%
280
3
1.06%
1.75%
7
7/19/2011
251
2
0.79%
8.73%
280
0
0.00%
1.75%
8
7/26/2011
254
-3
-1.20%
7.64%
278
2
0.71%
2.46%

Me 2016 wins the week!

C25K Final Week - Week 8 Day 1
Since I hadn't really checked the app, they had made many changes in the 5 years since I used it last!  Now, week 8 is the end of the plan!  So, I'm moving up the start of the B210K plan and extending my Half-Marathon training another week.

My legs were a bit worn out yesterday, so I only walked.  I did Week 8 Day 1 of C25K today, which was a 28 minute run.  

I did the run without incident.  I kept moving throughout all 28 minutes.  I wound up slower than I thought I was going, but I'll take it over not moving at all!

Morning Walks
I'm still having issues getting my butt outta bed in the morning to get some walking in before work.

I did it today and when I was done with my C25K run, I already had my 12,500 in!  My cool down walk afterwards put me over 14,000!  So, yes, getting that morning walk in will help out a lot!

Counting Down!
46 Days until vacation!!  I'm looking for some possible running spots while in the Disney World area.  Not staying on property, so no running around Pop Century this trip.

162 Days until Marathon Weekend!  The past couple of years, I rather dreaded the countdown to Marathon Weekend, because I wasnt' training for it.  I'm getting excited this year!  I'm looking forward to it!



I'll just leave this right here...






Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!
Check the link above to see my current and past races.

Monday, July 25, 2016

Don't you, forget about... making a post.

Totals for Last week!
My mileage for last week topped out over 25 miles!  The grand total came in at 25.66 miles for the week.  My seven week total is 140.31 miles!







Steps were all over 10,000 for the week!

SunMonTueWedThurFriSat
11449127871337813683132571291913127

Coming in at a grand total of: 90,600 Steps for the week!  Since I've been keeping track during this training, that now makes 426340 steps! 

Almost made the goal of over 12,500 each day!  Missed one day!

C25K Week 7 Review
It's getting easier.  This week saw a build up to a constant 27 minute run by the end of this week.

Week 8 continues the same small gain progression.


W8 D1
W8 D2
W8 D3
Warm up 5 minutes
Warm up 5 Minutes
Warm up 5 Minutes
Run 28 minutes
Run 29 Minutes
Run 30 Minutes
Cool Down 5 minutes
Cool Down 5 Minutes
Cool Down 5 Minutes

The revised app basically ends at the end of week 8 now!

So, now I'm looking at making another revision (here comes Rev 4.0!) of my training plan for the remainder of the year.

If I start B210K a week early, I can make some small adjustments to the Half-Marathon plan.  That would put the start of my Half-Marathon training when I'm at Disney World in September!  

Counting down!
Family reunion (Mom's side) in 2 weeks.  I'm now looking at doing B210K W1 D3 on the Panhandle Pathway!  I really wish the Southeast side of Indy had a pathway like this!

Vacation in 47 days!  Hotel prices SUCK!  I haven't found ANYTHING under $80.00.  Even my old stand-by in Adel, GA is now up over $80!  I used to get that room for $35-$40!  I'm truly considering just asking for the full day off on Friday and one-shotting it again.  If I would have acted faster, I COULD have gotten flights down & back for cheaper than Room/Gas price combination...  (That's always my deciding factor, if I can fly for cheaper than Room/Gas down & back).

163 Days until Marathon Weekend!  I'm able to get in and check for dining reservations regularly now, I've just not figured out what I want!  By the time I figure it all out, the ones I want will be full!  LOL.



Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!
Check the link above to see my current and past races.

Thursday, July 21, 2016

Beyond UP!

Ugh!
This morning, I felt like:

Calves and hamstrings were very tight when I woke up this morning.

So, instead of going out to walk, I used the Stick, Foam roller and tennis ball liberally this morning before hopping in the shower.  Then I did some light stretches.  

After all of that and a hot shower, I felt much better.  It was time to head to work though...

Getting the steps in.
I knew it was going to be tough tonight.  It's getting hotter and I had a LOT to make up for in the step count department today!  I didn't get much in at work, which made it worse yet.

Then, I get home and Thunderstorm warnings are up.  So I check the weather website and it showed that I would have about 45 minutes before it started raining.  I hurried up and got into some gear that I didn't mind getting soaked if it started raining before I got back home.

I got one loop around the neighborhood and then I started to hear thunder.  I went inside and then finished up on the Treadmill-o-doom.

So, it ended up about a mile outside and a couple of miles on the TM-o-D.  

Star Trek tomorrow night!

I'll be going to see the new Star Trek movie tomorrow night, so I'm hoping that the weather is okay in the morning to get in as much walking as I can.

I'm going to be putting off C25K W7D3 until Saturday morning or late evening, as it's supposed to be extremely hot this weekend!





Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!
Check the link above to see my current and past races.

Wednesday, July 20, 2016

Snooze, you loose.... STEPS!!

Weekly Weigh-in!
Ugh...


Week
Date
2011
Weekly%
Overall%
2016
Weekly%
Overall%
0
5/31/2011
257
3
1.15%
6.55%
285
0
0.00%
0.00%
1
6/7/2011
256
1
0.39%
6.91%
283
2
0.70%
0.70%
2
6/14/2011
259
-3
-1.17%
5.82%
283
0
0.00%
0.70%
3
6/21/2011
256
3
1.16%
6.91%
283
0
0.00%
0.70%
4
6/28/2011
259
-3
-1.17%
5.82%
286
-3
-1.06%
-0.35%
5
7/5/2011
252
7
2.70%
8.36%
283
3
1.05%
0.70%
6
7/12/2011
253
-1
-0.40%
8.00%
280
3
1.06%
1.75%
7
7/19/2011
251
2
0.79%
8.73%
280
0
0.00%
1.75%

I supposed with 2 weeks in a row of 3 pounds lost, a week holding isn't too bad.  Still frustrating though.

Progress on Week 7 C25K
Monday nights run was pretty decent.  A 20 minute run, 3 minute walk, 5 minute run went very well.

Tonight was a solid 27 minute run.  I did pretty good.  I stayed in the 16:30 to 17:30-ish range for a good part of the run.  Given the heat & humidity tonight, I think it went swimmingly well.  Or, at least, I LOOKED like I went swimming.


Getting my butt outta bed!
I've gotten a couple of morning walk's in now.  It makes the evening workout much better, since I don't have to go as long in order to get up to that 12,500 step goal!

Now, I just need to quit hitting that snooze button, so I can get even more steps in in the morning!


Counting Down!

52 Days until vacation!

168 Days until WDW Marathon Weekend!





Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!
Check the link above to see my current and past races.

Sunday, July 17, 2016

The upward progression continues!

Totals for Last week!
My mileage for last week topped out over 24 miles!  The grand total came in at 24.77 miles for the week.  My six week total is 114.65 miles, over the 100 mile mark!







Steps were all over 10,000 for the week!

SunMonTueWedThurFriSat
12263137841180711629130371345912397

Coming in at a grand total of: 88,376 Steps for the week!  Since I've been keeping track during this training, that now makes 335,740 steps! 

C25K Week 6 Review
This week was pretty good.  I was mostly able to get the long run segments and I managed the 20 minute monster!

In the older version of the app, the 20 minute run came at the end of week 4.  I think it fits into week 6 much better.  The re-tooled version seems to be tweaked, so that it flows better.


Warm up walk - 5 minutes
Warm up walk - 5 minutes
Warm up walk - 5 minutes
Run 8 Minutes
Run 10 Minutes
Run 20 Minutes
Walk 3 Minutes
Walk 3 Minute
Cool down walk - 5 Minutes
Run 8 Minutes
Run 10 Minutes

Cool down walk - 5 Minutes
Cool down walk - 5 Minutes

I was extremely happy that I was able to keep going the whole 20 minutes.  

Week 7 continues to up the ante!  

Warm up walk - 5 minutes
Warm up walk - 5 minutes
Warm up walk - 5 minutes
Run 20 Minutes
Run 26 MinutesRun 27 Minutes
Walk 3 Minutes
Cool down walk - 5 Minutes
Cool down walk - 5 Minutes
Run 5 Minutes


Cool down walk - 5 Minutes


Yard work ahead!
Spent some money today, so I can get some much needed yard work done. Whoever put down the bricks & mulch around the 2 trees in the front yard, did a horrible job.  I'm going to get rid of the bricks (mulch is long gone) and put down rubber tree ring mats instead.  Much easier to mow around.  I'm also going to put the tree rings around the 2 trees in the back yard.

As it is now, every time I bump one of the bricks, they fall out.

I also picked up weed & grass killer sprayer for the driveway & sidewalks.  They are in deep need of getting the cracks cleaned up.  I started treating the driveway cracks tonight.

Next weekend I will have to pick up more gas mix for the edger/weed eater and actually figure out how to use the edger attachment.

The fence is another story though.  It's in such poor shape, it just needs to be taken out.  I just don't know if there are rules about that or not.  Rental agreement puts me responsible for it... so...  If left up to me, it goes.  It's in the way, it's ugly, it just needs to go.  If it has to stay, then I'll need to power wash and treat/paint it or something.

Counting down!
Family reunion (Mom's side) in 3 weeks.  That's the last of C25K, I may consider doing the final run for C25K on the Panhandle Pathway!

Vacation in 55 days!  EEEK!!  I still haven't made my hotel reservation for the trip down & back!  I have to get that DONE ASAP!

171 Days until Marathon Weekend!  Still having issues trying to make dinner reservations!  Boo!  Disney's servers need some more power!

Only weeks 7, 8 & 9 left in the C25K program!


Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!

Check the link above to see my current and past races.



Tuesday, July 12, 2016

I beat the rain, in Indiana!

Weekly Weigh-in!
180!  Down 3 pounds!  FINALLY!  One of the guys at work commented yesterday that I looked like I was thinning down.  I was like "I wish the scale would tell me that!"  Hopefully this is the beginning of a new trend!

Week
Date
2011

Weekly%
Overall%
2016

Weekly%
Overall%
0
5/31/2011
257
3
1.15%
6.55%
285
0
0.00%
0.00%
1
6/7/2011
256
1
0.39%
6.91%
283
2
0.70%
0.70%
2
6/14/2011
259
-3
-1.17%
5.82%
283
0
0.00%
0.70%
3
6/21/2011
256
3
1.16%
6.91%
283
0
0.00%
0.70%
4
6/28/2011
259
-3
-1.17%
5.82%
286
-3
-1.06%
-0.35%
5
7/5/2011
252
7
2.70%
8.36%
283
3
1.05%
0.70%
6
7/12/2011
253
-1
-0.40%
8.00%
280
3
1.06%
1.75%

This weeks winner is Me 2016!

Getting those steps in...
Tonight was just an evening walk.  Weatherman said that storms would be here around 8 to 8:15.  I rushed around to get out there and hopefully get my walking done before the rain came.

I get to the point that I figure I've made it past the auto goal and come on into the house.  I see that I'm 120 steps short of the auto goal!  So I jogged in place for a couple of minutes and then hit the shower!  

Auto goal is now up to 11,267 steps!  Once I get the auto goal over 12,500, I'm going to leave it manually set for that.

Oh, it rained for about 2 minutes around 9:10....  I had plenty of time.

Couch to 5K Week 6 Day 1
Yesterday was the first day of week 6, and I made it though!  I was able to do both 8 minute segments without stopping or switching to a walk.  Considering it was 84+ degrees and humid, I'll take it!  The data from the watch shows that I started out both run segments a little fast, but I quickly evened it out and actually kept a fairly even pace throughout.  

Five years ago, my pacing was very erratic.  So, I appear to be getting better at judging my pace.

The feedback from the watch data is now beginning to tell me that I should be pushing a little bit more now, as my heart rate is getting better now.  For Day 2 I'll see if I can manage to get the pace to stick around the 16 minute/mile mark.

I'm making headway on endurance!  I'm also working on my breathing a lot more, paying attention to when I start with short breaths and such.  Trying to make sure that I'm breathing in and out.  I'm starting to get the hang of trying to time it so I'm not always breathing on the same step.

For me, I've started to get into a pattern.  Two longer breaths and then a shorter one.  This seems to have the effect that I want.  Trying to count steps was a pain, but coming up with this pattern seems to match what I want in steps.


For those not in the know - if you ALWAYS breath in on say, the left step, you run the chance of getting side stitches.  I've had this many times, so I'm trying to avoid this.  They way to fix it is to try and time it so that you change the step you breath on.  Most people count steps, in on 4, out on 3... ect.  I found that a bit hard for me to do.  So I'm trying to come up with a pattern that's not involving me trying to count while I run.


Council!

I had Rick take a look at my revised training plan for the Half Marathon.  He suggested some minor tweaks and I think it looks good.  

At least the feedback wasn't "You're freakin' NUTS!"  

There is a Santa Hustle here in Indy when I'm due for a 12.5 mile run.  Rick says that if I should happen to decide to do this race, he might come down and join me.

Just thinking of it makes me nervous.  Just knowing what happened when I was trying to go for the Full Marathon at Disney and spraining my ankle at the Monumental Half Marathon...

I'm giving it thought.  I want to make up my mind on it soon, so plans can be made!

Running a race in a Santa hat, beard and hoodie...  We shall see.



Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!

Check the link above to see my current and past races.

Sunday, July 10, 2016

The rest of this weeks story.

Totals for Last week!
My mileage for last week topped out over 22 miles!  The grand total came in at 22.67 miles for the week.  My five week total is 89.88 miles!







Steps were all over 10,000 for the week!

SunMonTueWedThurFriSat
11617110081207611229135841149414468


Coming in at a grand total of: 85,476 Steps for the week! 

C25K Week 5
I'm mostly satisfied on how week 5 went.  So I'm going to start Week 6 tomorrow.  This upcoming week, we're going to be bumping up the run times for days 1 and 2 and then a solid 20 minute run on day 3!


Warm up walk - 5 minutes
Warm up walk - 5 minutes
Warm up walk - 5 minutes
Run 8 Minutes
Run 10 Minutes
Run 20 Minutes
Walk 3 Minutes
Walk 3 Minute
Cool down walk - 5 Minutes
Run 8 Minutes
Run 10 Minutes

Cool down walk - 5 Minutes
Cool down walk - 5 Minutes


This is the BIG week.  We go for a sold run for a long time.  I can seriously say that I've probably not hit a 20 minute + run segment for YEARS.  Maybe even since I first did C25K, or possibly in my first Half Marathon in 2012!

I've got to be able to get past this week so I can keep increasing my endurance.  I want to be able to find a sweet spot for my run/walk combination for the Half in January.

In the summer of 2012, it was blistering hot and dry and I was regularly doing 8/2 or sometimes 10/2 Run/Walk splits.  I know I CAN do it, it's just making that journey to getting back to being able to do it!

Bridge to 10K continues building on the building blocks started in Couch to 5K, in that it keeps upping the continuous minutes run per segment.  

January Plans Continued
I've been able to make one reservation so far for Marathon Weekend.  I've picked the same place that we went to after my first Half Marathon.  Garden Grill at the Land Pavilion in Epcot.

As I tried to make more selections, the Disney World website would keep crashing.  This is getting ridiculous.  They need to get some more servers handling the My Disney Experience!  I'm constantly having connection issues either on the phone app or on the desktop website.



Thanks for Reading!
Regards, ~Kipp

2016 - Challenge Year: Me Vs. Me!

Check the link above to see my current and past races.