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.

Captains Log 05102013

Friday folks, and I treated myself to a eat what you want day.  I went way over on my intake but it felt great to do.  The bulk of it was eating the most of a bag of Doritos Munchies...  now that it is out of my system, I can move on.

I did nothing of note today, no walking or running or working out... a full on free day.

Captains log 05092013

Woke up this morning and had 0 energy for some reason.  Maybe it is the weather outside, maybe I did not rest well, maybe I did not eat well yesterday.  I just dont know.  I forced myself out for a run and my legs were heavy out the gate.  I just felt awful sluggish and never hit a good pace I felt.  I ended up doing a 4:1 routine and that was a struggle.  I did a new route too hoping that would give me some excitement but no.

When all was said and done I ran/walked for 34 minutes and 3 miles.  Not too bad, in my opinion, especially the way I was feeling.

Here is my route this morning, I'm gonna go relax a bit..



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Captains log 05082013

Wednesday, my Friday this week.  I had a very busy day at work and only got 2 laps of a walk in at Horseshoe Park.  Then it rained all evening, so it was a perfect excuse to sit and watch a movie with the wife.  Until tomorrow then.

Captains log 05072013

Great Tuesday..  I woke up at 0430..  out of bed by 0445 and on the jog by 0530.  I woke up and immediately downed 16 oz of water and 8 oz of the odwalla blueberry smoothie.  Let my body digest the sugars and hit the pavement.

Being at work I cant post the route, I'll do it when I get home, but it is the one I have decided to base some progress on.  I have run it at least twice and this time I hit it hard.  I ran the first 1.7 miles without stopping.  I then walked about 1 to 2 minutes, ran for about 5 minutes, walked for about a minute, then finished off the 2.9 mile trek.  I forgot to start the timer but by calculating the songs from the iPod that I had listened to I got her done in ~28:04.  That folks is sub 10 or around 10 min mile.  That is almost a 5k in 30 minutes.  Unofficial I know but still an accomplishment I am proud of.  The best part is I had all my breath back within 1 minute of the cool down so I think my cardio is definitely getting much better.

I'm stoked..  I think this means that come Colfax marathon relay, which my part is alllllll downhill, I hope to run the whole 4 miles and get a respectable time in for my team.

Side note: I paid for a groupon for rugged maniac and never signed the wife and I up for actual race... doh!  So out $72 and no race as they now want $90 and not guaranteed to run with friends.  F that!  

You live you learn.

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Captains log 05062013

Not too busy for a Monday.  A little site after my long run yesterday I found time to get a 4 mile walk in at Cook park here in Denver.  My new balance pedometer showed I got 8800 paces in before work called me to an outage.  2.5 feet per pace. 

Later I got to the gym for the first time in a couple weeks.  Walked for 30 mins on a sharp incline and then rode the recumbent bike for 4.5 miles.  Great day of a slow burn.

At the gym I did weigh myself.  Granted it was a late day weigh in instead of my normal first thing in the morning.  I weighed in at a light 242 lbs.  While the number has not changed since my last weigh in by much I had to remind myself that I was drinking several ounces of water while working out in the evening and throughout the day.  I would say that I feel like I'm back in the 230's.  My clothes fit like that too.  So I would put that as ~20lbs lost in ~ 60 days. 

That is half what I lost last time in the same period.  I feel that this is due to several factors, the biggest being that my muscle soreness this time reminds me that I am building lean muscle.  The scale is not going to change too much if I am doing this right and can say I am happy with the results.

Captains log 05052013

Feliz Cinco De Mayo, es Domingo, y es una dia buena!  I woke up after a few hours of sleep since I worked until 2300 last night.  I went for a 6.7 mile run in 78 minutes today.  I got 5 miles in the first hour then the last 1.7 I ran for all but 2 minutes of the 18 minutes.  Final pace of 11:39 avg.  I am really happy with that.  It shows some improvement and that is all I ask for.

I have run 86 miles so far this year since I started keeping track in March.  Holy cow..

Clothes I bought last year fit again, a little snug but getting there.  Wife mentioned she thinks im losing more fat this time in the upper body, and that my friends is the goal.  I am still eating what seems like a ton of food, but mostly protein based and lower on the carbs end.  What carbs I do eat tend to be fruit sugars from my daily banana and other fruits.  So my sugars tend to be high but then i laugh when I think back to when I drank 5 or 6 sodas a day.  I almost bought a root beer yesterday until I looked and saw each soda had 45+ grams of sugar... in 12 ounces of soda!!!  8 oz of Odwalla blueberry super smoothie has 25 grams of fruit sugars and tastes every bit as good as a soda, and not empty by any means!

here is the new route I ran today:



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Captains log 05042013

Saturday, day of rest, and a 16 hr work day as I picked up an extra shift again.  Kept the calorie goal in check and ready for my long run tomorrow.

Captains log 05032013

Friday, my Wednesday this week.  I woke up late and that trend shall continue to my trip to work.  I got out and ran 1.6 miles this morning in a short 15 min quick run.  I pushed myself as it was a lot of downhill and it showed, sub 10 min mile.  I had one short walk in there too, for about a minute, at about 0.9 miles for the uphill run back home.  Not too bad, Ill take it:P

Now to get ready for work!!!

Captains log 05022013

Well it is Thursday and again I did nothing.. I hate this winter in the spring BS.  But I should be rested to get out tomorrow. 

Captains log 05012013

It freaking snowed today, what a crock of $417.   I did nothing today and kind of feel awful for it.. maybe tomorrow Ill get my run in.