Captains log 05272013

It has been 8 days since I have posted, and 8 days since I have run.  I felt terrible about it.  I knew I should with my first 10k coming up but just could not find the motivation after running the Colfax leg.  I have also started a large back yard project and have spent the better part of the past week working on it during my time off in the mornings before work.

Today was THE Bolder Boulder 10k.  It is a well known race and I was bib MG579.  I went into the race with a goal of a sub 70 minute result, and ended up with this:

mile 1:

11:19.32 

mile 2:

11:09.30 

mile 3:

12:03.69 

mile 4:

11:51.53 

mile 5:

11:10.19 

mile 6:

11:17.44 

net time:

1:11:15.80 

pace:

11:29  

I feel really good about it even though I missed my mark by a stinking 1:16!!!  I really wanted to qualify for a 60-70 wave for next year, but I will have to find a qualifier for later this year to attain that goal I guess.

We will see!!  

Check out the Bolder Boulder

Captains log 05192013

It has been a few days of not much.  Getting used to my new shift at work and the schedule change is taking its toll.

Today I ran the 4th, and easiest, leg of the Colfax Marathon relay.  It is the full 26 mile course split up in 5 legs.  Mine happened to be 4 miles all down hill.

I did not sleep well at all last night.  I was excited and nervous and woke up at 0400 this morning after going to bed at midnight.  I was dragging a bit.  My goal was to run the whole 4 miles as it was all downhill but I did not have it.  I ran the first 9 minutes and then walked ran at a 4:1 ratio to conserve some energy.  I finished in 42:15 so ~ 10:34 mile I think.  By far the slowest of the team but thanks to their legs we came in as a team 298/699.  Our time beat the average by 7 minutes, so thanks to them, we were above average:P  great job PNDA BR'S.  I will be better next year!

Here is the Google map of my run today!




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Captains log 05152013

Wednesday is done and over.  It was my Monday as I sit in for 8 straight days of work.  We changed to "Summer Schedule" where I now work from 1500 hrs to 2300 hrs daily.  It is a shift I like but it is tougher on the family during the school year as I I get to see the kids before school and am working until after they hit the sheets.  It is a 3% raise to work the shift though and that is nice.

I played video games all day today and felt lazy but good.  I was a little sore from the strength training and really felt the need to not do much.  With the 4 miler on Sunday I am going to get a run in Friday, just a short one..  then I have race on Sunday, a week of short training, and a race on the following Monday.  Then nothing but resuming training as I have nothing planned after that!!

Captains Log 05142013

Happy Tuesday yall..I awoke with a pep in my step at 0530 and got out the door around 0700 for a short run through the neighborhood.  It was 20 minutes long with no breaks other than the occasional street crossing where I had to wait my turn for a few seconds.  I felt really good about it and decided to just be proud of running for 20 minutes without walking.  I was excited as I plotted my course and was stunned to find I had made it 2 miles in those 20 minutes.  HOLY Sh17!!!  I ran a consistent 6 mph for 20 minutes up hills down hills around houses and cars...  This is fantastic.

I am going to the gym later with the wife too, gonna get a bit of strength training in.

I think I am ready for four miles on Sunday!

I just wanted to share.

Update: Went to the gym and rode recumbent bike for 10 mins (2.5 miles level 12) walked up 15 incline at 2.5 mph for 10 mins, and swam laps for 15 mins along with some strength training.

weigh in : 241lbs

here is my route for today:



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Captains Log 05132013

Happy birthday to S7 now.. I cannot believe how old I am now!!  If he is 7 I am.....

I got a run in this morning.  I tested a new pre workout drink and I liked it, it did ramp me up for the run, but I did not eat anything with it and I felt it by the middle of the run.  I know now that I must drink either a protein shake or a smoothie for some immediate sugars.  I am not sure I could have kept running.

I did push hard in the first half.  I got 1.6 miles done in 15 minutes, with 2 walk breaks in there.  I completed 3.3 miles in 35 minutes, and that with a hill again at the end.  I am thinking tomorrow I am going to find a nice flat spot and see how I do, these hills are killer.

Went to the Denver Zoo today and had a good walk around.. Really slow paced but movement none the less!

Here is the route I ran today:



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Captains Log 05122013

Sunday, work day.  After working 16 hours yesterday I did not feel well enough to wake up and run my long run this morning.  I felt bad about it knowing that I had a busy afternoon scheduled with my sons birthday celebration at the Chuckiest of Cheeses.  Even eating a bit much cake I kept under my calorie goal, sugars were a bit high:P

Captains log 05112013

Saturday.. I worked 16 hours today and ate very limited... I started a cleanse yesterday with hopes that I can flush my system and cure this groggy feeling I have been having.  I am going to take it easy this week with race day coming up.  I will get a few miles in tomorrow but nothing too strenuous. 

I did not work out today, but did see the colorado rambler and Panda as they came over to visit while my grandma is here this week.  All in all a fun day.