Here's Casear - Doing the shake thing

Two Good Runs and a Ride

"The sea was angry my friend!" That's how I've felt about the weather all week. It's been nasty cold and rainy. It started Monday with my intervals in the rain. I had to ride inside at the gym on Tuesday due to the rain. Yawn... It's so boring. Thursday, I was determined to get out and run no matter what. BGillis joined me, so my plans to run for time were scrapped. I ran at a slower pace this time, but put in 6.3 miles in about 55 minutes. Not a record setting pace, but it was just good to pound the pavement so to speak. Even though it was a sprinkling a bit and the wind was blowing, it was perfect for running. I never did get too hot. I finished the run by sprinting the last 1/2 mile. It really felt like I could've kept going. If there wasn't somewhere I had to be I would have.
Saturday, I ran the 6 mile Red Eye Run in Mtn Brook. Felt strong most of the time. It was a chilly 41 degrees, but the sun was out so it wasn't too bad. Toughest thing about the run was fighting off discouraging thoughts. The mental aspect of running has always been tough for me. It's made a big difference by working to reduce my thoughts about being tired or not "having it" today. As for the run, I made a point to run a little faster than usual and it paid off. I finished in 45:08. Not too bad. Still felt like I had a little in the tank. I think I'm ready to try a longer distance.
Today (Sunday), I headed out for a bike ride around Irondale. It was really good to get out and put the miles in. The weather was absolutely gorgeous! It was a little windy which slowed us down a bit, but overall a great day for riding. I logged 28 miles. Tomorrow, we're back to running intervals. 6 x 800 meters in 3:12. Ouch. I'm already sore.

Weekend Events

This weekend, Lauren and I took off for the Loveliest Village on the Plains, Auburn, AL, for the Auburn/Florida game. We met Lauren's family for an day of tailgaiting. I think I ate about 30 chicken nuggets and way too many brownies. Man, I love tailgaiting food, but it'll kill you nutritionally. Mix all that in with a few beers and you've killed your whole week of training. I've been detoxing all day. I've sworn off junk food for a few days as a result. Nonetheless, it was an amazing day. Auburn somehow pulled off a win against the #2 team in the nation with an unrelentless defense. I've been to a lot of games, but this time the crowd was louder than I've ever heard. The 87,451 fans on hand in the stadium had to play a part in the total dismantling of the highly touted Florida offense.
We came home early enough for me to get a good run in before dark. I took it easy and just enjoyed getting the miles. I'm finding that I run really well at the 7:45+ pace. Not too much of a struggle to maintain that pace over 5 miles or so. It seems where the effort comes is in getting it around the 7:15 - 7:30 range. I still would like to get under that and I think I will if I can continue my speed work on the track. With that being said and since it worked well last time, here are my training goals for the week:
Monday - light weights and core in the am with speed work at track after work.
Tuesday - 20+ miles on bike before work
Wednesday - off
Thursday - Run 5.3 mi loop for time - beat previous time of 38:40
Friday - off/ weights?
Saturday - Red Eye Run - 10K
Sunday - 30 mile ride

Something I've discovered about Myself

Well, after 31 years I think it's safe to say that I'm still getting to know myself. No, I haven't discovered a hidden talent or a new wart, but rather a personality trait or a disorder maybe. I've learned that my mood is directly tied to the amount of exercise I'm getting. I don't think it's this runner's high that everyone talks about, although I definitely get that feeling as well. Usually, and a lot of people might say this, I generally feel better about myself if I've had some exercise some time during the day. Weights don't do it. I think it requires sweat, which I do better than most people. I failed to find time to run this weekend and although I did get a good ride in yesterday, I found myself somewhat depressed all weekend. It may have had a lot to do with the tail whoopin my Auburn Tigers took at home, but I think after today's little trip to the track I've figured out the true source. BGillis and I went down to Vestavia's High School track and ran some intervals. Tonight's program was 6 - 600 meter runs at 2:24 clip with 400 meter jogs in between. The run went really well. I finish all of my intervals under my goal time. The eventual goal is to be able to run a 10K at a 6:30 pace (GAG). There's really no hope, but I can try right? I can't even run a 5K at a 7:00 per mile pace yet. Anyway, back to my thought. I left the track feeling on top of the world. I made it home in a so much better temper than I'd been over the last few days. I don't think it was that I had an exceptional Monday either, because it pretty much sucked all day. I know my wife appreciated it too. I've felt like a big grouch all weekend. To that I say I'm sorry honey. Love ya. All this to say is, as long as my legs and knees hold out, I'll keep pushing.

Sunday Morning Ride

I failed to get any exercise in yesterday, other than work around the house, so this morning I made myself get up for a ride. I left around 7:15. The sun was out and it had to be 64 degrees or so. Perfect. I don't have the best gear for riding in chilly weather but I made due. It felt great to get out and pound the peddles. The hills were a little tough this morning, but I was able to open it up at a good speed on the flats. I can tell that I'm getting stronger and more efficient with my strokes. I have to keep going through the drills in my head. Makes a big difference. There may be some juice left in the legs today for a jog with the dog. He wears down really quickly so it won't be too long. I love this time of year.

So far so good...

This has started off pretty well with my training. I did my ride Monday morning. I actually found a better route that allows me to push it a bit harder thus getting in a few more miles. Man, I love early morning rides. The intervals after work were tough. Luckily BGillis joined me. Can't beat training with friends. Weights on Tuesday - so, so. Doing this more to stay a little muscular. I still have some weight to drop, so I don't want to bulk up too much. I used to believe in bigger weights, now I just do low weights and high reps. BGillis and I ran about 5 miles tonight. 8 min per mile pace. Tomorrow weights and a bike test with the trainer. Lactate Threshhold mumbo jumbo. It's gonna suck. The Vulcan 10k run is in a few weeks, so I'm focusing on that right now. Would love to push the lower 40's. Gonna take some work.

Sunday Hike

So today is our wedding anniversary; Our first. Sorry about the title of this blog, babe. It's just not about the anniversary, but I will take a moment to say "Wow." God is so good.
Anyhoo, so today Lauren and I took off to Oak Mtn State Park with our dog Caesar. I've always wanted to try the trail to Peavine Falls, which if you know Alabama mountains and what is required to have a good waterfall, you'd also know that there aren't any good waterfalls in the state. I've been up to the falls before, sometimes by Mountain bike, but usually by car. After a good rain, the falls are usually pretty decent, but it hasn't rained in Birmingham in weeks. So I wasn't expecting much. The trail is @ 3 miles up and down over ridges. It was fairly warm, but I appreciated the wind while we were up on the ridge. Caesar was having a hard time. He quickly tired and started showing his age, 7 years. It felt good to stretch my legs a bit and breathe hard again. I've had zero exercise for the last week while I was out of town in Orlando.
We made it down to the falls, and as expected there was barely even a trickle. Nonetheless, Caesar found some water to submerge himself in while he rested. Lauren picked up some colorful nuts she found that apparently would look "just so cute in a bowl."
On our way back, we avoided certain peril by running from a swarm of yellow jackets. Poor Caesar had two on his rump that I had to swat off. He thought I was spanking him, so I had to assure them that I had the best intentions.
The hike was great. It was wonderful spending time with Lauren on such a special day. I was able to chill out after a week of work and business meetings. I also realized that I really miss hiking. As the temperature is getting cooler, it makes all the more sense to spend the night under the stars. Hopefully, that will be happening soon.