16 Weeks : Back to Build...

 Weeks Out: Back to Build 

So unreal that this thing is this far along. I keep saying time is flying... and it really is! Seems like yesterday I thought I was so dumb for undertaking a task like this. However, this has become who I am. Its hard to believe but its getting more real with each workout. Things are coming together nicely and I am loving the process. 

This week was a big week for me. Strength training was a bear this week. A lot of glute, hips, IT Band and other strength work. Lets not forget about Friday nights core work. 25 min of brutality. Probably the hardest core workout that I have ever done. I got it done, but it was NOT pretty. LOL. Run wise, I was dumb enough to wind up getting a reality check on Tuesday last week. I have no clue what happened, but I woke up in a pissed off mood. Then, my heart rate wanted to get outta hand too fast. It seemed like everything that could go wrong, (with the excpetion of getting injured) seemed to go wrong. By the time I got back in Tuesday, I was fuming mad. Its probably the maddest I have been in a LONG time here lately. A lot of life stress plus this frustrating run just caused me to boil over. Thank goodness for my coach to keep me level headed. I say it almost daily to anyone who will listen how blessed I am. Without her, I guarantee things wouldn't be going this smoothly. Also to not be forgotten are my teammates. What a great group we have. Thursdays run was much much better. I felt like a human again. Although it was hot, and that caused me to slow down, it was still so relieving to get out there and just put a bad trip behind me from the previous run. Saturday, it was time for my long run. I left it till late Saturday night. I had a friend come join me who ran with me. Long story short, he struggled, I was just on easy mode. lol. Everything clicked Saturday. I used it as a way to relieve stress from the day Saturday and just relaxed and had fun. The longer I ran Saturday Evening the cooler it became. Which was so nice because that meant that I could run a little faster without the hr getting outta hand again. 

Yes, I know this was short and sweet, but when you have good weeks, a lot of it by now is just standard procedure. However, don't get to used to it. As I have been told, change is around the corner. HAHAHAH! 

This week is along the same lines of things. Finishing up the back end of a Build Cycle. I anticipate a lot of the same, but some different things might get thrown in there :) But I do like variety. It keeps it interesting. So, until next week, 

From one "Idiot" to another-

-John -
-IRC#2148

17 Weeks out: Recovery and all that jazz.

Weeks out: Recovery

So, here we go. 17 weeks away. This is getting REAL YO! Coming off of last week, I left you all with the race recap. So, after setting a new PR in my 5k, I was very excited. This week was a recovery week. I was kinda like meh, but I knew I needed it. 

What I didn't expect was how badly I needed it. I totally left everything out there last Monday. The hardest I have ever run. This week was a lighter week in terms of workouts. I had some yoga tossed in there, which really showed me just how slack of a job that I had been doing with my foam roller. I never expected to get that big of a wake up call. But, thats what happens when you listen to your body occasionally. It will actually talk to you if you just take the time to quiten your mind and let yourself be still. Its awesome! So that was kind of a big thing was that I need to do a TON better with a foam roller. Dually noted. Dually noted. LOL! 

Run wise, I was given a couple of shorter, low intensity runs. About the time Thursday hit, I was ready to be back on the roads. It felt good to just get a couple miles in. Thursday , I also had my physical at the doctors. When I came out, just walking on the sidewalk, my stupid ankle tried to roll again. I first thought it had, but in the end, due to knowing exactly how to care for it, I was able to avoid any setback at all. Kudo's to coach for teaching me that self care is soooo important. Period. 

Then, there was this silly game that came out that flashed me back to my childhood, Pokemon GO! I sware, its gonna be the death of me. Lol! Instead of relaxing Sunday, I wound up walking all over the place chasing these stupid little characters around. LOL!  

In all reality, that was about it for this week. Kind of a lower key week just getting the legs back under me after a great July 4th race! 

So, this coming week marks 16 weeks. This is the place where if you use a outta the box training plan, that you would realistically buckle down to get ready to go. Makes me so thankful for my team and my plan that I am ahead of the curve. The plan this week is for another good solid build cycle. Lots of strength work on the lower body and core, and some good solid runs. Really looking forward to it. I have to honestly say my mind is at the point where it wants to put in some bigger distances. I never thought I would say it, but I welcome the day when I see 13 + on the calendar for a long run. Its challenging, and its kinda wierds me out, but as long as I stay in the moment and take it 1 day at a time, with the support I have around me, it will all be just groovy. 

So, thats about it. 

Until next week- 

From one "Idiot" to another

-John- 

-IRC #2148-

18 Weeks Out: Raceweek

Weeks Out: Race Week 

So, this week was Race week. 5K time. Revenge Time. 18 weeks away from DC. Before I get into that, I do want to do something out of the normal for a moment and take time to mention a couple things. 

First and foremost, this week, if you have grown up around the basketball world at all, then you have heard about the passing of longtime Tennessee Womens Coach Pat Summit. Pat was a LEGEND! No doubt about it. With these type of legends, you don't realize how much they affect you until there gone. It wasn't till I sat and reflected in preparation to write this blog that I was able to really see that in my life. The one single area that she affected me the most is my Tenacity! The woman knew what she wanted and was bound and determined to get the best out of her players. Period. That cold stare. Good grief. It would burn a hole right through any individual who ever recieved or saw it. I have seen it in person in the arena during games and in pictures. Unnerving is the best way I can put it. Period. But one things for sure, she left a lasting impact on me with her tenacity and I would be remiss if I didn't mention it and the effects on MILLIONS of people. 

So, now lets get down to business with a Race Report. 

Leading up (Race Week) 

So, as I mentioned , this week I got to go racing for the Final Planned time before MCM. This was a 5k. If you remember back to May, the last time I went for a 5K, disaster struck. So, this week , I was out for revenge. I was optimistic all week , but reserved about that optimism. My taper runs went quite well this week. I had a sense that I might have something special brewing, but did not want to get to confident. Sunday, I had a quick 15 min shakedown on the race course just to see it, and then I was under orders to get OFF MY LEGS and rest. Be ready. I have to admit, around Saturday, I was nervous. But, thankfully, after a nice talk with coach , I was settled down and ready to go. I laid out all my stuff the night before in the floor of my gym for a traditional FLAT ME picture and to make sure everything was lined up to go. 

 Race Re-Cap

I got there a little bit after 6:30 race morning in my new team gear. I was calm and ready to go. Picked up my tag for the race and hung around. I actually caught up with a few friends b4 the race and chatted. About 10 min before time, I got loose with some dynamic stretching and was ready. During the National Anthem, I was psyched. I felt those butterflies. We had chatted about keeping them in formation the night before, but for some reason, I couldn't get them there. They just wouldn't go. In addition, I was bouncing up and down to elevate my heartrate where I didn't come out and then go right into the redzone from resting. I wanted it to be ready for the beating I was about to bestow. 

The gun went bang (LOL) and we were off. We had chatted about not coming out too hard and easing into it but applying the gas more as I went. I wanted negative splits. I felt great. I was focused so much on my breathing. Solid Breaths . Relax. Run. Things were going perfectly. Great high tempo things were going perfect. Mile 1 came and went in 9:45 . I was shocked. I never felt like I was pushing that hard. I was comfortable. It was shortly after this chime in my ear , I began to get a little winded. Sip of water, through a fire hydrant that was opened, and back off I went. I eased back a little bit to catch my breath for a couple moments. Then I put a good burst of steam in. The 2nd mile was a little slower. After the 2nd mile , I began to gage things and realized, oh crap. I am on a good clip here. A PR IS POSSIBLE! Lets do it! So, i reached for another swig of water during a moment when I kinda slowed down. Dumped some on my head since by this time I was warm. Then, I really dug in. Mile 2.75 I looked again and thought I had blown my chance, but was determined to get those 2 little letters. So, another drink, and back at it even harder. I came around the corner and saw the finish line. I could see the clock , so glanced, knew if I went ALL OUT I could get it. So, I let it rip. I mean I went so hard. The last few moments were a blur. I looked directly at the clock and knew when I got to the line I had done it!

When I went to slow down and grab a bottle of water, I thought I was going to hurl everywhere. Never have I dry heaved at the end of a race. But, we had talked about this fact there again, and I knew this is what I wanted. I walked off from the finish line to message coach. I had done it. 

It was official. I had lowered my PR from 33 and some change to 32 and some change. This is almost a FULL MIN FASTER and then its also one of my goals I set for this year , to get my 5K under 32. So, needless to say I was a happy camper. Man, it just feels good ! Here are some pictures that were taken from my race. Needless to say, I don't care how I look in these, I am in the moment. Period. 

After the race, normally I grab something to eat. But considering the effort, I couldnt stand the thought of food. Sometimes I am like that. But, I did chew up an orange. I got home and promptly got in my post race Ice bath and then fell asleep . Then I spent the rest of my day having fun. 

For being the last time out (Planned, as of right now), I couldn't be more delighted. Things went absolutely SPECTACULAR! I still have the grin on my face now from that run . Just unbelievable! Gives me something to use as I continue to build towards DC. 

This week is my recovery/ rest week. Shorter, slower duration runs, and yoga. Needless to say, my body is sore today and I am ready for that recovery week. Honestly, I am also ready to increase training volume and get into some longer runs. Thats just where my body is. It realizes whats going on and is responding quite well. 

So, thats about it for this week. Time to focus on recovering and getting ready for the rest of training. 

With that being said.... 

Until Next week.... 

From one "Idiot" to another

-IRC #2148-

 

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