Today was a very good day! Good news was broughten (yes, it is a word...not really). This morning I woke up and immediately checked my email for some reason...I had received an email from the clarinet instructor at the California Institute of the Arts, telling me of my acceptance into the BFA program and the MFA programs in Music Performance! I will be admitted as a BFA3 (the equivalent as a college junior), and will take 2 years getting my BFA, then 2 years getting my MFA. The good news! It is news that is good!
•••••
The other good news was that I got to see Lisa today. Last time I saw her we were both feeling like we were about to vomit, so it was good to feel normal again. We ate at a Chinese buffet. Yummers!
•••••
The other other good news is that I had a great long run today. Was going to go 14, but ended up going 17. Longest run since mid-November's 28 miler (which caused the hip to hurt).
Just trotted along. Wore shorts, even though it got kind of cold. Perfect weather the first 1.5 miles, around 46 degrees and hardly any wind, then all of a sudden this wind starts up. All these clouds move in and cover up the sunny sky. From then on, it was a cold run. The temperature continued to drop until I finished, when it was 32 degrees with 18 windchill. What on earth is that all about? Going from 46 to windchill 18 in just a little over 2 hours...strange.
The quad (I don't remember if it was the left or the right) started paining me right at about 3 miles. No reason. It just came on all of a sudden. If I was out in the country, I would have walked, but unfortunately I was at the busiest intersection in Aurora, the intersection that has Aurora's only stop light. So, I didn't stop. I just kept going and tried to ignore the pain.
A couple minutes later the pain was mysteriously gone! Then I passed by John Thomas's house and talked to him for about 10 minutes. Then I got cold and had to move on. Finished the first 6 miles in 54:43 (miles were 7:58, 7:16 [had to sprint to get across a train crossing before the train came...I heard it, but it never came] 7:29, 17:15 [talked to John], then 14:42 for the next 2. Stopped at home and ate some Sun Chips and drank gatorade. Put on heavier gloves and a heavier hat, since the cold was getting colder and colder! The stop took 5:23.
Out on the roads for an 8 mile loop. That would make it 14 for the day. Legs felt fresh still, and finished the loop in 1:00:40. Splits were 30:18 and 30:22, so a pretty even pace, like a horse. Like a horse pulling a cart. Then I decided to tack on 3 more miles. Not only would this make me feel good about going 17 instead of 14, but it would get my mileage for the week up to 50 (still trying to get 70 for the week...2 more days!) Stopped at home for 5:51 and ate a granola bar, finished the gatorade, and sat in a chair.
Last 3 miles in 24:04. The first 3 minutes were straight into the wind, now blowing hard and cold and making the windchill around 20. Still had the shorts on. Legs felt like they were getting a cold soak (I thought I could count the last 3 miles as a cold soak, and then wouldn't have to do one when I got done!). Finished in 2:30:43.
A great confidence booster. Yesterday, my legs seriously were sore when I ran the 0.5 mile during my first break at work. But, I guess they legs recovered. Body Fortress Super Advanced Whey Protein. That's the thing to help you recover faster!
Am seriously considering the Brew to Brew 44 Mile. I have 6 more weeks. Long runs will go like this: 20, 23, 26, 30, 20, then the 44. I plan on getting in some other longish runs during the week, like 12, 14, 16, 16, 18. Weekly mileage, beginning this week: 70, 75, 80, 85, 90, 60, then race week.
•••••
Hope that you had a good day also! The good news is upon us!
•••••
17 miles today
52 miles on Fireroad B
Friday, February 20, 2009
Thursday, February 19, 2009
Negative Split Run
Totals:
9 miles
35 miles on Fireroad B
•••••
1:00 PM
8 miles
34 F, 27 windchill
Q = 5, E = 7
Okay run. Tried to do a negative split run...succeeded, but the 2nd half wasn't as fast as I wanted it to be. Had to run the 2nd half with the wind in my face.
Miles
1+2 - 14:33
3 - 6:54
4 - 7:04
5 - 6:53
6 - 7:15
7 - 6:59
8 - 6:56
1st half in 28:31 (7:08 pace)
2nd half in 28:04 (7:01 pace)
Total 56:35 (7:05 pace)
•••••
Later: 1 more mile
Ran 4 minutes at my first break. The legs were really sore, especially the quads. Maybe it is because I didn't eat after the "tempo" run...the muscles were needed fuel! Ran 4 minutes after work. The legs felt a lot better. Was going to do 4 additional miles, but only did 1 more...oh well...at least I tried. Need a lot of sleep tonight...my body is calling for it! Still might reach 70 miles this week...I will do it. I WILL!
9 miles
35 miles on Fireroad B
•••••
1:00 PM
8 miles
34 F, 27 windchill
Q = 5, E = 7
Okay run. Tried to do a negative split run...succeeded, but the 2nd half wasn't as fast as I wanted it to be. Had to run the 2nd half with the wind in my face.
Miles
1+2 - 14:33
3 - 6:54
4 - 7:04
5 - 6:53
6 - 7:15
7 - 6:59
8 - 6:56
1st half in 28:31 (7:08 pace)
2nd half in 28:04 (7:01 pace)
Total 56:35 (7:05 pace)
•••••
Later: 1 more mile
Ran 4 minutes at my first break. The legs were really sore, especially the quads. Maybe it is because I didn't eat after the "tempo" run...the muscles were needed fuel! Ran 4 minutes after work. The legs felt a lot better. Was going to do 4 additional miles, but only did 1 more...oh well...at least I tried. Need a lot of sleep tonight...my body is calling for it! Still might reach 70 miles this week...I will do it. I WILL!
Wednesday, February 18, 2009
Good, Productive Day
Totals:
10 miles
330 ab
220 push
110 pull
60 dip
30 neck
3 min ab plank
262 miles on Fireroad A
•••••
I am going to start putting in some extra facts about my workouts: time, temp/windchill, quality, and effort.
•••••
7:20 AM
8 miles
28 F, windchill 16
Q = 3, E = 7
Not a fun run, really. Strong wind from the north. Windchill in the mid teens. Right IT band sort of sore. Loosened up a bit throughout the run. Glad to be done with this one! Oh, please! Spring, won't you come! Finished it off with 2 x 1 min ab planks.
•••••
2:30 PM
PT Pyramid 1-10-10-1. 1x pullup, 2x pushup, 3x abs. "Rested" between each level with 3 min of clarinet playing. Probably would have really struggled with minimal rest...a good confidence booster, this workout was.
•••••
4:30 PM
2 miles
28 F, windchill 14
Q = 7, E = 4
Easiest run in a while. Yes, it was only 2 miles, but I did some faster running. Warmed up a half mile, then did 1 min fast followed by 1 min slow. Got 5 of these things in, and still had time for a 1 min cooldown. Total time was 14:35. Nice! Wind was still blowing hard from the north, but it did not seem as cold as this morning...although weather.com said the windchill was 2 degrees colder. Fat chance! Finished it off with 1 min ab planks.
•••••
7:45 PM
Dip pyramid. 5-10-15-15-10-5. Felt harder than it should. The soreness is in the arms. Threw in 30 neck each way. Getting a strong neck.
•••••
A good, productive day for me! Got in 10 miles, a PT pyramid, and just over 4 hours of practicing clarinet! Feeling good for the auditions this weekend, and have toyed around with the idea of running the Brew to Brew. A good day, this was. Hope yours was too!
10 miles
330 ab
220 push
110 pull
60 dip
30 neck
3 min ab plank
262 miles on Fireroad A
•••••
I am going to start putting in some extra facts about my workouts: time, temp/windchill, quality, and effort.
•••••
7:20 AM
8 miles
28 F, windchill 16
Q = 3, E = 7
Not a fun run, really. Strong wind from the north. Windchill in the mid teens. Right IT band sort of sore. Loosened up a bit throughout the run. Glad to be done with this one! Oh, please! Spring, won't you come! Finished it off with 2 x 1 min ab planks.
•••••
2:30 PM
PT Pyramid 1-10-10-1. 1x pullup, 2x pushup, 3x abs. "Rested" between each level with 3 min of clarinet playing. Probably would have really struggled with minimal rest...a good confidence booster, this workout was.
•••••
4:30 PM
2 miles
28 F, windchill 14
Q = 7, E = 4
Easiest run in a while. Yes, it was only 2 miles, but I did some faster running. Warmed up a half mile, then did 1 min fast followed by 1 min slow. Got 5 of these things in, and still had time for a 1 min cooldown. Total time was 14:35. Nice! Wind was still blowing hard from the north, but it did not seem as cold as this morning...although weather.com said the windchill was 2 degrees colder. Fat chance! Finished it off with 1 min ab planks.
•••••
7:45 PM
Dip pyramid. 5-10-15-15-10-5. Felt harder than it should. The soreness is in the arms. Threw in 30 neck each way. Getting a strong neck.
•••••
A good, productive day for me! Got in 10 miles, a PT pyramid, and just over 4 hours of practicing clarinet! Feeling good for the auditions this weekend, and have toyed around with the idea of running the Brew to Brew. A good day, this was. Hope yours was too!
Tuesday, February 17, 2009
Clymertime
There's this dude named Jason Clymer who used to run XC in high school, but over the years he was gotten out of shape. He is known as Clymertime. He wants to start working out, so maybe I will have a PT partner! Also, he wants to start running again, so I'm going to help him. I think if he did a 15 second run, 45 second walk, and did that for a mile or so...I think that would be a good first workout. Eventually it will build to 20-40, 30-30, 45-15, and then 60-15 or something.
•••••
Ran 10 miles this morning. Lisa had to work at 9, and I wanted to talk to her before she got to work, so I had to get up at 6:45 in order to get the run in. Left at 7:15 and got back about 8:40. Got to talk for almost 20 minutes!
She was late to work. It is only her 2nd day. But, it isn't my fault. At least, I don't think it was.
Did 2x1 min ab planks.
•••••
After work I was going to work out with Clymertime, but then he wasn't feeling it, so I did 4 miles alone. Good time.
1x1 min ab planks.
•••••
Totals:
14 miles
3 min ab planks
252 miles on Fireroad A (my, do shoes grow up fast! I remember when they were young lads of only 20 miles!)
•••••
Ran 10 miles this morning. Lisa had to work at 9, and I wanted to talk to her before she got to work, so I had to get up at 6:45 in order to get the run in. Left at 7:15 and got back about 8:40. Got to talk for almost 20 minutes!
She was late to work. It is only her 2nd day. But, it isn't my fault. At least, I don't think it was.
Did 2x1 min ab planks.
•••••
After work I was going to work out with Clymertime, but then he wasn't feeling it, so I did 4 miles alone. Good time.
1x1 min ab planks.
•••••
Totals:
14 miles
3 min ab planks
252 miles on Fireroad A (my, do shoes grow up fast! I remember when they were young lads of only 20 miles!)
Monday, February 16, 2009
101st Post
This is the 101st post on my blog. It should call for some kind of celebration, shouldn't it? Maybe a nice long run or a maxout.
•••••
I guess I could be celebrating my 101st post by being officially back in the game. Running is going well...and same with PT. I finished my second "real" PT workout since the back strain, and am feeling strong.
•••••
No run today.
Did 15 sets of 20 pushup, 20 atomic (or leg lever), 5 pullup. Waited a couple minutes between each set. Finished off with 5 x 15 dips. The dips hurt the most. Good stuff. Did the neck after I got back from work...almost forgot about it.
Totals:
300 ab
300 pushup
75 pullup
75 dip
25 neck each.
•••••
I guess I could be celebrating my 101st post by being officially back in the game. Running is going well...and same with PT. I finished my second "real" PT workout since the back strain, and am feeling strong.
•••••
No run today.
Did 15 sets of 20 pushup, 20 atomic (or leg lever), 5 pullup. Waited a couple minutes between each set. Finished off with 5 x 15 dips. The dips hurt the most. Good stuff. Did the neck after I got back from work...almost forgot about it.
Totals:
300 ab
300 pushup
75 pullup
75 dip
25 neck each.
Sunday, February 15, 2009
The Weekend
Saturday
8 miles in morning in the new Fireroads, followed by 5 supersets. Abby, a superset is a set that is super...it is packed full of a lot of stuff, but only a few at a time, so you get in a lot. Here is what I did:
10 pushup
10 ab
10 pushup
10 ab
10 pushup
10 ab
You have 2 minutes to do all the things above, so if it takes a minute, you get to rest a minute. It is easier than doing 30 pushups followed by 30 abs. Plus, in a 20 minute workout, you could get in 300 pushups and abs.
For your own case, just do a little less, like maybe 5 or so. Start with a couple supersets, and over the weeks keep adding more. Soon you will be doing a lot!
•••••
Sunday
10 miles easy. Took some walk breaks. During the two miles, there was someone who had turned and was running behind me. I felt that they were trying to race me, rather than just trying to catch up to me so we could tell some funny jokes, so I went a bit faster. They didn't catch me. Ha!
But then I felt bad, like maybe we could have had good conversation or something. Maybe I missed out on an excellent opportunity.
Total time was about 1:28.
26 miles on Fireroad B
8 miles in morning in the new Fireroads, followed by 5 supersets. Abby, a superset is a set that is super...it is packed full of a lot of stuff, but only a few at a time, so you get in a lot. Here is what I did:
10 pushup
10 ab
10 pushup
10 ab
10 pushup
10 ab
You have 2 minutes to do all the things above, so if it takes a minute, you get to rest a minute. It is easier than doing 30 pushups followed by 30 abs. Plus, in a 20 minute workout, you could get in 300 pushups and abs.
For your own case, just do a little less, like maybe 5 or so. Start with a couple supersets, and over the weeks keep adding more. Soon you will be doing a lot!
•••••
Sunday
10 miles easy. Took some walk breaks. During the two miles, there was someone who had turned and was running behind me. I felt that they were trying to race me, rather than just trying to catch up to me so we could tell some funny jokes, so I went a bit faster. They didn't catch me. Ha!
But then I felt bad, like maybe we could have had good conversation or something. Maybe I missed out on an excellent opportunity.
Total time was about 1:28.
26 miles on Fireroad B
Friday, February 13, 2009
Oh well. At least.
Easy 3 miles. Snow! A blizzard, almost, but not really. Most of the schools everywhere around here were closed. Maybe even all of them. Spent 25 minutes shoveling the driveway after running.
Did not get the superset in, but oh well. At least I tried. Shoveling has to count for something, at least...
238 miles on Fireroad A
Did not get the superset in, but oh well. At least I tried. Shoveling has to count for something, at least...
238 miles on Fireroad A
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