Two weeks till the Denver Rock n Roll Half

Training has been going great. I'm only running 3 days a week and still improving so I don't see any need to increase the miles per week, other than the long run. This past Sunday was 12 miles and I decide to do a modified "Calloway method" of running 9 minutes and then walking 1. My average per mile was 11 seconds better than the 10 mile race the previous week.

So get that, I walked, I ran 2 extra miles, I was on my own (no buddy to push me along) and I improved my time! I think I'm sticking with this method!!

So far this week weights on Monday, intervals on Tuesday and I rode 19 miles over lunch. Tomorrow is a 5 miler at about 9 minute pace, a ride on Friday and 13 miles on Sunday. Next week will be tapering for the big race.

See you in Denver,

Moot.

Running, Running, Running

The 5K times continue to come down as a by-product of the long-distance training. But now the distance actually starts getting longer this week. Doing 7 miles on Sunday after 4 today, 3.5 tomorrow and 3 to 4 on Saturday.

I'm also signing up for the Anna's Angels 10 mile race as a gut-check on how well I'm doing. It'll be 3 weeks before my first half marathon so I'll still have some time to do some adjusting.

Lastly, I've been posting training loops from 3 to 7 miles on Livestrong.com so feel free to check them out if you are convenient to the Bond Lake green way. As my milage increases I'll be posting longer distances.

- Dwight.

Ummm, Donuts?

Amazing what a lot of working out will do. In the past "donut day" would have elicited a "Yummm", now its more like "uggh". I guess I've turned the proverbial corner.

-Moot

12 week program starts today

Started the official 12-week half marathon training program today! Did 5X 400 intervals, fast at 5K pace and slow at half marathon pace (or my estimate of what that will be).

By the way, congrats to Lance Armstrong and the Radio Shack team on the TDF!

Half Marathon Training Break # One

It was totally unintentional but my vacation completely sacked my workout schedule. I had even packed all my running stuff and plotted out some courses around Boone. Oh well, it didn't seem to hurt my short-distance time as I ran a 25:41 "easy" 5K this morning. If you haven't been out lately its damn hot, even at 6:30 am. Tomorrow will be an easy 3 miles and some plumbing work for my "strength training". (A happy face would have gone hear, but Lance said that men should not use them, ever) OK now I want to put in another one...

By the way the Apex Turkey Trot registration opened today! http://www.apexnc.org/depts/parks/events.cfm

Half Marathon Training week one

First of all I'm not technically starting the training yet as the event isn't until October, but I am following a plan and keeping track of my progress. The first surprise was to have a drastic improvement in my 5K time. I went out for an "easy run" per my work out schedule and ran a 25:23 5K. That's faster than I've run a 5K since college! I'm still not believing it as I didn't feel like I was going that fast, but the watch doesn't lie. :)

Saturday will be the real test as I'm due to run a "race pace" 5K. To put it in perspective I've been running 28:30 to 29:00 for the last few months when I go out and just run a 5K to stay in shape.

Now I just need to start increasing my distances so that I can eventually run 13.1 miles. But all in time, no need to rush it yet. In fact I still plan to ride 2 or 3 times a week until I start my 12 week regimented Half marathon training.

Happy trails,

Moot