Bumps and Bruises

NOTES

Since the long runs have started climbing over the half marathon length my body has been feeling it.  I have definitely had to do some adjusting to my schedule and ensure plenty of recovery time.  I did begin getting some pain in my hip and big toe on my right side.  I think the toe is a result of the hip pain.  I think the hip pain is due to my IT band.  I did some major foam rolling and stretching and feel better now but only time will tell if it will be 100% by Saturday for my next long run.  

Saturday August 18th Long Run

15 miles in 2hrs and 43 minutes.  

I started a little to fast and did not have enough water with me.  I crashed by the end but learning from the bumps and bruises and I know I can do better

Tuesday August 21st workout

6x800m @ 7 min/mile pace  times 3:32, 3:32, 3:32, 3:27, 3:32, 3:29

Trap Bar Deadlift 3x10,8,6

Pullups 3x5

Stretching

Fundraising for St. Jude

If you have not been to my fundraising site please check it out. 

www.mystjudeheroes.org/helpchris

Hard Workout +Easy Run = Spaghetti Dinner

  Today's Workout Wednesday August, 15

(Equipment: 24kg kettlebell and gym mat.) (cost of equipment - $50)

1.Turkish Get ups 5 minutes alternating arms every rep.

2.K.B. Clean and Press ladder up to 5 reps (1,1,2,2,3,3,4,4,5,5) for 3 and a half sets until I hit failure at 4:3.

3.K.B. Swings for 5 mins AMRAP (120 swings)

4.Light 3 mile jog (see below)

Notes:  I felt good today but that was my first run directly after a strenuous  K.B workout.  I was a little tight and had to take it slow but overall a good day.  

www.mystjudeheroes.org/helpchris

Half-Marathon

Sorry I missed a few days.  I took Friday and Saturday off from running.  My body told me to rest.  Sunday I had 12 miles on my schedule but decided to make it an even 13.1 just to see if I could complete a half marathon.  My goal was to do it in 2hrs and I just missed it (see pictures below).  Of course it is hard to set a goal for something you have never achieved, so I feel good about my time.  But the one thing that crossed my mind is how am I going to ever double this distance.  I still have over 10 weeks left to train, so hang in there with me.

The first 5 miles were a breeze and the weather was great this weekend.  I am looking forward to building on this momentum.

Running Behind

Running on-running on empty 
Running on-running blind 
Running on-running into the sun 
But I'm running behind 

The above lyrics sum up how I felt today on my run.  My hamstrings were still very sore from the 147 kettlebell swings I performed on Tuesday.  My calves were killing me from my 3 mile run yesterday (might have pushed it too hard).  I am just hoping that one day I am going to wake up and my legs are going to feel great through this whole process.  

I can tell you 3 purchases I am making this weekend.
1.  Bluetooth sport headphones (I hate cords)
2.  Ipod touch (I can download running apps and its Bluetooth)
3.  Trigger Point Performance, The Grid, Revolutionary Foam Roller (massages the muscles to help flexibility and recovery)

Reasoning for the above purchases:
First off, I am due for a reward for myself for working so hard and sticking to my workouts even when it's hard to fit it in my schedule.  Secondly, I need some music to distract me enough that I don't think about the pain and the distance.  And finally, the grid will hopefully help my muscles recover faster after workouts.  

Marathon Workout 8/9/12

6 mile run (this picture sums it up)  

     

Don't you just love the turtle.  Very motivating.

               

New personal record

Today, I had a 3 mile run on my agenda.  I didn't start until around 5pm and it was pretty dang hot. However, I ran 3 miles in just under 24 minutes.  For me, it was a new personal record by nearly 2 minutes (on outdoor runs).  I don't think I could have made it a step further than 3 miles, but it still feels great to start setting personal marks.

Marathon Workout August 8th, 2012

3 mile run in just under 24:00

www.mystjudeheroes.org/helpchris  


Tech Review:

I love this app if you don't have it then you need to get it.  Endomondo!  It tracks your distance, pace, total time, and even tells you how much to drink.  It is my favorite running app.

      

Gimme A Break!

Phewwwww!  After that long run on Sunday you couldn't strike a match under me and get me off my butt yesterday.  I got a good nap in and some much needed nutrition -- which may or may not have included some chocolate chip oatmeal cookies.  

Today's Workout: Medium cross train day

Kettlebell Clean and Press Ladder up to 3 with a 24kg K.B.  5x.  

10 pushups after every round for a total of 50

7 minutes of K.B. Swings (24kg K.B.) (50-60% of max effort) 147 swings total. 

1 hour hike @ Radnor lake.

Lesson of the day by Sir Issac Newton:

Every time your foot hits the ground when you are out running, your body is absorbing an equal and opposite force.  The bigger the strike, the bigger the strike back (body weight, speed and efficiency effect the size of the foot strike).  It has been estimated that your body absorbs forces of 1.5 to 3 times your body weight every time your foot strikes the ground.  

I weigh 200lbs, so lets go to the extreme and say I absorb 3x my body weight every time I land.  That would be 600lbs per foot strike.  From my reading, it appears that you have approximately 90 foot strikes a minute (which I am sure can vary widely).  Let's do the math: 600lbs x 90 foot strikes equals 54,000lbs per minute that I am placing on my body while running.  60 minutes multiplied by 54000lbs equals 3,240,000lbs per hour.  I think you get the point.  I deserved my day off and my cookies.  Recovery is key to performance.  Training is the Yang, then recovery is the Yin.  Stay balanced.  

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Motivation! August 2nd, 2012

Today it was hard to get motivated to run.  I pulled out my St. Jude Heroes marathon kit and began to look at the pictures of the beautiful children I am running for (Stephie cry's every time she sees them and it makes me tear up) and it was great motivation to get off my rear end. We have no excuses not to take care of our bodies when we are healthy.  Watching the Olympics is inspiring.  There is a man running with no legs.  He has every excuse to not get up in the morning and train but he does and he excels.  God gave us a body that can handle almost anything but it's our minds that become weak.  If we train our body we train our mind.  It will positively effect your job, family, and health if you just get up and move.  You can do it and I can too.  Let's make our families proud.  Let's inspire our co-workers and friends.  Let's do it for the children who are watching and learning from everything we do.  And most of all let's do it for ourselves, God knows we are worth it.  If you have not had a chance to look at my St. Jude's Heroes page please take the time to check it out. www.mystjudeheroes.org/helpchris

Nutrition

Wild Caught coho salmon, steamed kale, mashed potatoes 

Coconut Milk, Spirulina, frozen mango chunks, 1/2 banana, hemp protein, chia seed smoothie 

Trader joe's blueberry waffles and agave maple syrup mixture, Scrambled egg whites (with one whole egg) 

Scrambled egg whites, oatmeal with raw honey, orange slices, and a glass of ORGANIC milk.

Marathon Training August 2nd, 2012

5k treadmill run with varying incline .5 to 4.5.  Time:  24:16 (just under 8 min mile)

Duck walk with mini bands

Dynamic stretching

Felt great today after a day off on Wednesday.  Sunday is going to be a big test for me with a 12 mile run on my horizon.  I embrace the challenge and I am thankful I am healthy enough to have this opportunity and I plan to make the most of everyday I have left to train.  Stay tuned for more updates.  I really appreciate your support and those of you who have already donated.  You know who you are and each one of you are very special to me.  Even if you can't donate your encouragement is uplifting.  

chris