19 Weeks: Back to business

 Weeks Out: Back to Business

We're now under 20 weeks to the Main Event. It's unreal how fast time is going by. I have found myself falling in love with this discipline of distance. There's nothing like working this hard for something. Everyday, I seem to feel a sense of accomplishment with these workouts as I complete them. Even on bad days, I seem to be seeing lessons in them. 

This week was another good solid build week. The runs got a little bit longer mid-week, and there was some additional intensity in there, which worried me at first, but as I would go through the week, I would realize, yet again, that the worry was for NOTHING! The week started out on a good note. A good solid first 2 days between strength training and a solid run. I was forewarned, that I was due for a sluggish day or 2. I had been on a good string of runs that left me feeling great. Eventually, you have so many highs that you are due to come down from that. For me that was Wednesday and Even into Thursday. 

Wednesday, I felt very sluggish. It was a core day and some legs in there, but I felt very tired. Like someone zapped my energy from me. But, none the less, I got up and got it done. I felt good afterwards. 

Thursday, yeah. Thursday, I slept in late. It was blistering hot out even at 7 am when i originally woke up. It was like 80 degrees already. I had already tried to figure out a way to get out of it. Trying to switch days, not doing it, my excuses were deep. But, in my head I knew I had to do it. I actually reached out to some of my fantastic teammates. They all pushed me out my back door. It was a long, hot run. I had a decent run. My legs were feeling like heavy bricks the back half of my run, but I persisted and got it done. Gotta say, it felt good to finally get it over with. Again, a sense of accomplishment. 

Saturday was back to my long run. I made a late night decision Friday to stay at home and run. I am glad I did. I had a pretty solid trip with some good breakthroughs again this week. More lightbulbs going off. It felt pretty solid. Not to mention, that after a couple months of waiting, I finally got my new Gear ! I wore that sucker out there the first 4 miles and then went back to my old no shirt run. That gear has some instant mojo on it. HAHA! 

So, that was really about it in a nutshell. A good week. Another build on the books. This week is a taper for me. I am getting ready for my last race b4 MCM. It's a July 4th 5k. Flat . I mean NO ELEVATION what so ever. So, it lends itself to speed. This brings up this word : Redemption! Last time out, we all know what happend. Needless to say that will NOT be happening again. I am going to make the most of this last chance to go out and have fun. I can't wait honestly. T-7 days from today. AHHH!  I can't wait. 

Of course, since the race is next week, the blog will come next Tuesday and will have a full recap of taper and the race. 

So until then- 

From one "Idiot" to another- 

John - 

-IRC #2148- 

20 Weeks: Recovery

 Weeks Out: 

The last week brought 20 weeks out. For the life of me, I can't believe were already to this point. Time is absolutely FLYING! It seems like just yesterday I first sat down to talk to my coach for our Initial meeting, and now this is where we are at. Just blows my mind!!! 

There was so much learning that went on this week. Along with one heck of a funny moment to close out the week that I will touch on in a bit. 

It just so happened that this week, I was due for a recovery week. I was kinda of bummed about it at first, but after my long run on the previous Saturday, I had realized just how tired I was. This couldn't have come at a better time. I really got to have some fun this week. Recovery week = Mental Strengthening week. So, the workouts for strength were upper body , and the runs were shorter duration, but I got to turn up the intensity torch a little bit and have a little fun.

So, this week in the gym, as I mentioned, was upper body. I got to pick up heavy things and set them back down again in a repetitious manner. Going back to my health and fitness coach days, I found that when I was stressed, I could pick up iron, set it down, and in 30 min I would be happy again. So, I really got to go back this week to that a little bit. Coming out of the gym I ALWAYS try to reflect and think about how my effort was, what I could have done differently, etc. So, one particular day, I realized I hadn't pushed heavy enough. I was kinda upset with myself, because I know what I am capable of. I sent coach a message on my notes and told her. She came back with look, light is better right now. Your not trying to "Bulk up" your "Leaning out" ... WELL HELLO! DUH! Sheesh. Sometimes I sware I am sooo thick headed. LOL! 

Running I had several major lightbulb moments. #1- Quit worrying about speed. I have always envied those runners who could just go. The single digit mile splits. The comparison game. It always gets to me. I have to STOP and NOW. The biggest eye opener came this week in regards to that. I had several higher intensity, but shorter time runs. I thoroughly enjoyed the speed this week. I got to get that out of my system. Some farltleks, some progressive runs, and some intervals. Those were a LOT of FUN! Seriously! Another lightbulb I had was music related. For so long, I have listened to one specific set of music. Coming and going. This week I actually discovered a hard rock strength training channel on Pandora. You talk about AWSOME! Just the right mix of a little rap, some punk, and a ton of metal. Things from today, and things I remember from yesteryear, like some older Disturbed, Lincoln Park, etc.  That really drove me this week. At the urging of one of my friends, I tried this out on my progressive run this week. Lightning awsome. Started with my normal tunes and then when it came time to pick up the pace, I switched. Like catching that lightning in a bottle. I was running and singing as best I could at the damn top of my lungs like a fool. And I didn't care who saw me because I was being me! Period. 

Saturday, I really think I had the biggest 2 bulb moment so far. I had farted around and waited to late to go out. I had already downed my pre run drink and was in the middle of warming up , I was trying to talk myself out of going till later, but didn't want to waste the drink and have to use another one later. So I cold toweld up, and went out. (The funny part I'll get to later, but first....) I had talked with coach briefley that morning, and we re hashed that the heat increases heartrate to cool the body down which meant slowing the tempo down. Being aware of this, I wanted to have a little fun. So, I literally forgot about time. I was more concerned with keeping the HR at where it needed to be. In esscence, I put a "Leash" on myself. I could have given a crap less about mile splits, I was out to work on HR Zones. This was some of the MOST FUN I have had in a LOOONG time out. It ranks right up there from my 10k a few weeks ago. I forgot about time , and just focused on the HR side. Such an eye opener. In addition, I finally got the lightbulb to come on as to how all these workouts fit. It's like a jigsaw puzzle. Each workout has a small piece attached to it. It may not fit now, but in the end, everything goes together and makes this beautiful puzzle. Just so cool to realize that. 

Now for some comedy.... 

 

So, I really hate clowns! HATE THEM! I used to love em. But one little stupid movie, IT... Destroyed them for me. So, I had been having this discussion for some reason with coach. Don't ask me how it got started. Anyways, Saturday, as I always do , I was making the .3 loop at the house and came across this yard sale. This kid was out in the street IN A FLIPPING CLOWN MASK playing. I saw that and took off like a bat outta hell. I literally was into my all out ON A WARMUP! Not smart, I know, but I HAD to get away from that darn clown. I told coach this, and we laughed about it. Stupid clowns! LOL! 

So, really that was the re-cap of the last week. Had a good week. Managed to get some decent rest and get some things caught back up around home. This week were back into a build week. Back to what I have gotten used to . Little more time on the runs, but I know anyday now , thats just gonna all the sudden come way up. All puzzle pieces again. A nice steady build keeps the injuries away. So glad to be back on it. Also, this is 2 weeks out from my 5k!!! (can you tell the excitement is building, LOL!) 

So, that is it for this week. 

Until next week- 

From one "Idiot" to another- 

  

John 

-IRC #2148-

21 weeks out: More Build!!!

 Weeks Out: 

So, continuing on the road towards DC, this was the 2nd week of really intense build. I will say that I had a decent week. The temperatures this past week were BRUTALLY HOT!!!! The strength training was pretty spot on. Lot's of leg strengthening, I.T. Band Strength, and more. Had a great week in the gym. 

Run wise was decent. Ill start with Tuesday. Tuesday i'll stop short of calling it awful, but it didn't go as planned. I was still sore from Mondays gym session, and I waited too late to go out Tuesday morning. It was hot as blazes. I was only out for a short time, and in my conversational pace, but goodness, my temperature in my body got wayyyyy to hot. I got overheated. I knew I was when I bent down to tie my shoe and got very light headed and dizzy. Just not fun. To make matters worse, the entire run, I could never get my body to cooperate. I would lock in to my run speed, and then my body would bounce out. From the word go, it just wouldn't cooperate. I then got home and tried to recover. I was so hot! I sipped on a double shot of Pickle juice, aka magic Elixer, and jumped in the cold shower. Even the cold shower felt REALLY WARM! At work, it got warm here in the office, and mad me nauseous AGAIN!  I wound up not feeling well all night and putting a fan in the face most of the night. To be honest, looking back on it, I was probably borderline dehydrated. 

Thursday was the POLAR OPPOSITE of Tuesday! I had an AMAZING run. Body responded. it even wanted to go harder, but I wouldn't let it. I controlled myself. This was also the day where something really clicked with me: "CORE CONTROL".  For so long, I have worked on my core and never understood how it fit with running. The lightbulb came on during this run. I was beginning to get tired, and started to slump. I noticed this, and activated my core and my body was instantly back upright, and off and going again. Then, I let my body do it AGAIN , and did the same thing. I can't believe I didn't realize this till now. Talk about being awakened and the GAME CHANGING! 

Saturday's run was a great way to close out the 2 week build. I found out Friday that I would have a recovery the following week. So, I really focused Saturday. I had also been discussing with coach the aspect of the time cut, since I found out how all that would work for the race this week. She kept re assuring me your fine... yada yada yada. A little back story, the "gauntlet" is from mile 17-21 I believe. There are 2 time cuts. If you fail to make them, your not recognized as an offical finisher. I was scared that would be me. Even with the re-assurement from coach. The cut is placed at what most marathoners call "the wall" when your body thinks it can't go on any further. In order to clear this, your required to maintain a 14 min a mile pace avg throughout till the end to ensure you clear this. So, my goal Saturday was to get my mind set that I could do this. I went out and had a fantastic Training run. Zone 2. I struggled for a good 5k with fueling issues, and stomach nausea, again due to my error. Even then when I came in after an 1:45 run, I was in my z2 and averaging around a 13:25 pace. More than enough to get me through that gauntlet. Literally, I had proven to myself that I could keep a avg pace and be just fine. Thats my Z2 friends, a slow steady conversational pace. Not even pushing it at all. This was such a burden lifted off my shoulders to know I had mentally psyched myself out for that. I will be just fine. As coach said, the wall only occurs when you don't fuel right or undertrain. Neither of which will happen. I am constantlly working on fueling and nutrition each week to get it all honed in . Later in training I will have a chance at a couple really long dress rehersal type runs to make sure everything is set. 

Really that was about it for this week. Decent week. If it hadn't been for my own stupidity waiting too late to train tuesday, your looking at a great week. To think, this whole build started with a 10k race as a training run. I call this first build chapter a rousing success!!!! 

This next week will be a recovery week. Off the legs for strength training, more upper body. Less mileage, but more intensity *speed* This presents its own challenges as now it becomes more mental work. HAHAH! Really looking forward to getting an idea where I stand on my sub goal of 2 consecutive sub 10 min miles. I should have a better Idea of that this week. Also, drawing closer to the july 4th 5k which will be my last race before MCM. 

So, with that being said... 

Until next week... 

From one "Idiot" to another: 

-John -

-IRC #2148 

Bigger Stronger Faster (22 Weeks Out)

Coming off last Saturday's race, I was so fired up and so inspired. I was bound to take that inspiration, bundle it, throw it in the fire, and use it to fuel me. 

This week was 22 weeks out. This was the first Seriously big build week and it couldn't have come at a better time. Monday was a holiday, and I was given a choice, I could do something I wanted to , or I could be lazy and do NOTHING. I chose to get in the gym and get some time with the Iron logged. I haven't gotten to lift as much here recently, and had been craving a good session with it as I am a self-professed "Iron Addict" (Side note, if you don't know what that is, do yourself a favor and go look up C.T. Fletcher) . Monday I spent almost 2.5 hours in the gym assaulting my upper body. I mean assaulting. I did some light cardio for 10 to 15 min to get the blood flowing, then moved into a back and biceps workout from one of my favorite programs, Body Beast. I torched my back and biceps for almost 1.5 hours. Then, i moved on to the core. I got my first dose of this devilish device called a roman chair. I may or may not have said words when I was using it. Just EVIL. But , if it helps get me bigger, stronger, and faster, then by golly, we will do it. I concluded with a good foam roll session and then a icey cold shower. The rest of the week, my arms hurt so bad. It was like my biceps were screaming. No pain, no gain. 

Tuesday, I got more gym time in. Again, there for about an hour or so. Just giving it my all. 

Wednesday was Global Running day. I actually went with a group from Fleet Feet in Knoxville for a group run. It was so hot out. like upper 90s hot. I really tried to come out too fast , and that wasn't smart. When I settled back down, i got the run in. I actually had thought it sucked, until I was talked down by coach. Again, I needed to hear that , and it made perfect sense. 

 

Thursday was another short run. Nothing Major just out flushing the legs from doing hill strength earlier in the week and then the group run. Felt really solid and slid right into my pace again in a zone 2. I promise you, my zone 2 is expanding considerably. It feels so good for the purpose of the run light to come on too. It makes training so much easier when that clicks. 

Friday was a core and ab day. Ever since I finally realized I was an athlete, I enjoy working my core. It's where the power comes from. 

Saturday was my long run day. 1:45 min . No set distance, just run in a z2 and have fun. I went over to Melton Hill lake over where I work. I found the trail on my app I use to track my runs on my phone. When I got there, I realized that was part of where I ran in the Secret City Half last year. It was so cool to be back over there. The heat was there to start the run. At the urging of coach, to start working things out for fueling, I messed with what I knew worked. Bad Decision on my part. It wasn't until half way that I got my Gen U can supplement in me. Once that hit and got going, It was totally different the 2nd half of the run. I felt much more smoother like I knew what was doing. So, I pretty much know within reason what works when i am out for longer runs. That may change as we continue to bump up the mileage , but  I know pretty much what to do within reason. 

I have also started keeping a food log for Fridays and Saturdays. This is to track and see how my body feels so we can narrow down exactly what works and what dosen't. I promise you, when your an athlete, you can tell when you eat like SHIT and when you eat like your supposed too. Period. It comes out in your performance. 

Also, Saturday, I got my professional pictures in from my 10k last week. By far this picture is my favorite and honestly, it's my 2nd favorite EVER next to my first half finish from Knoxville. This picture says it all. I was in my rhythm, singing along, having a great time, in so much control, I had time to FLEX! If that don't say progress I don't know what does!!! 

Of course, Sundays are my rest days. So , I took time to go get a runners tuneup with a Massage. Something funny from that is when they worked on my legs, they were so sore, i almost punched through the table. Thats how you know you have a good massage is when they hit those hot spots. 

So, really that was it for this week. It was a long, intense week, but I know I had a good week looking back on it. 

Next week is another big build week for me. Not as much weight lifting, but more time on my legs. Which I don't mind at all! Not a bit. I got my dose of Iron, so I have had my fix and am ready to log miles. 

My next race is July 4th in Sweetwater for a flat , fast 5k. I can't wait to get after it. It will also be the last race until MCM unless we add a shakedown. 

So, until next week-

From one "Idiot" to another-

John 

IRC # 2148