Interval Training day

Ok, so I am back, sorry I haven't posted in a while, been just a bit busy, but I am back, I haven't stopped running or training, just didn't have all the time in the day that I need to get everything done so my Blog postings have suffered.   

Interval Training day today 4 x 800 with 90 seconds in between each. Half Mile warmup, the 1st 800 at 7:38 Pace with zero incline, 2nd 800 at 7:10 pace with 1% incline, 3rd 800 at 6:54 pace with 2% incline, 4th 800 at 7:00 pace with 1% incline. Finished with a 1 mile cool down at 8:34 pace. Then did some core work to wrap up the training for the day. Feeling Strong thanks to Energybits.#PoweredByBits and feeling strong and fast.

Another great run today.

Well I had another great run today.  Went out with my work running buddy and as always she motivates me to run faster.  That and the help of @EnergyBits helping to keep me fueled and feeling strong.

Started out planning on doing an easy 4 mile run but with the temps being so nice outside and feeling as good as I did I talked MB into making it a bit of a faster run.  Well I didn't realize how fast of a run we were having until we hit the 2 mile mark and then decided to keep on going for a little bit more.  Wound up doing just over 5 and half miles. With an average pace of 7:43 per mile.  Like I said she has the ability to motivate me to run faster.  At one point I saw that she was lagging a little behind so I eased up a little so we could stay side by side.

I signed up for a 10K on November 3rd and I am looking forward to this one.  I Get to run across the Ben Franklin Bridge, and I am also looking forward to running a great race and setting a new PR for the 10K. My best 10K to date is 57:57 with at 9:22 Pace, I am thinking I can get to 52 minutes or below given how good I am feeling.

That is all I have for today.

Have a great running day all.

Core work and Stretching today

No running today, just did some core work and stretching today.  I downloaded this new app to my iPhone "Runtastic Six Pack" they have a free version and a pay version.  I have the free one for now, if it proves to be good I'll upgrade to the pay version.  Day one today had me doing 3 different exercises.  Tabletop Crunch with a Twist, Hip Drops and Crunches.  3 sets of 8 reps each, with a break in between sets.   Pretty good workout but I think I will jump up to the next level on my next workout.  After that I did some Planks, Push ups and some additional Reverse Crunches and Upper Back Lifts.  Then moved on to some stretching and using the foam roller.   Feeling pretty good today with the workout and looking forward to a nice run tomorrow.

Also trying to promote my new FB page https://www.facebook.com/TheBabblingFoot check it out and like my page.   Will be full of stories about running and inspirational photos and messages.

Have fun running out there today.

Great run today

Had a great run today, feeling really good out there running today, being #PowerByBits has really been helping me with my running. 

Took my dose of @EnergyBits and headed out for a 5 mile run. 

Wound up running 5.3 miles

Mile      Pace
1           8:28
2           7:36
3           8:02
4           8:19
5           7:59

For an average pace of 8:07 per mile with a 42:59 finish time.

Been feeling great out there running today and feeling pretty good about the upcoming 10K on November 3rd. 

Tomorrow it starts

Yep, I think I am ready to get back to running again.  Tomorrow will be a full week since the marathon and I have only ran once and only 3 miles.  So tomorrow I will start back to running again, need to be ready for the 28th when I start my 12 week Half Marathon Training program.

I am feeling pretty good today and probably could have run but I had so many other things that I needed and wanted to get done, and I am happy to say that I got all of the done and earlier than I had anticipated.  So now I have some free time to just chill and catch up on some other things that I need to do.

I am starting a new Facebook page TheBabblingFoot I will be using this new Facebook page to share all my Twitter posts and other information and stories that I experience while running.

Well that is all I have for today.  Happy Running everyone.

Back to running today

Well I went for my first post Marathon run today, just a short 3 mile run, wound up being 3.36 miles.   I have been itching since Tuesday morning to get back out and getting some running done.  

Someone said that maybe I didn't push myself hard enough in the marathon, since I was able to get out and run again 4 days later.   I wish that person could have been there with me and felt the way that I did during miles 22 - 26.2.  It was not easy and I felt I was giving it all that I had left.  Maybe that fact that I like to run and to keep myself moving is the reason I wanted to get out there and run so quickly.

The first 2 days after the Marathon my legs felt tired and sore and it was very painful to go up and down stairs, but with a lot of stretching and walking I felt better by the third day.

Like I said I did 3 miles today and it felt great to get out there and get my legs loosened up, tomorrow I will rest again from running but hit the gym for some core work and stretching.

Oh yeah today I signed up for a 10K on November 3rd the runs across the Ben Franklin Bridge, this should be a great run.  I also signed up for the Philly Half Marathon Love Run which is in March 2014.   Need to keep the races lined up so I have some thing to strive for.   I like having races laid out and a training schedule to work off of and it allows me to set goals to strive for.

Keep up the running :-)

Feeling Good today

Day 3 post marathon race day.  Legs are feeling better and feeling ready to run, but I think I will take one more day of rest and stretching before I get back to running.   

Planning on a nice easy 3 mile run tomorrow followed up with some stretching and a bit of core work. 

Printed out my new Half Marathon 12 week training guide.  Going to be using the Hal Higdon 12 week Advanced Half Marathon training guide this go around.  Includes a bunch of speed work and strength training to build up your core. Training starts on 10/28/13  so I have 11 days to get fully recovered from my marathon before I am full blown into training mode again.  I am looking forward to this round of training and hopefully this will get me prepared to run a PB at the Half Marathon in the Bahamas on January 19th. 

On a separate topic, I just read today that the Marine Corps Marathon in Washington DC might get canceled due to the government shutdown.  They will make that call on Saturday the 19th if the government hasn't reopened by then it could really happen.  I just don't understand how these government officials are letting this drag out for so long.  Do these people not know who they are affecting and what will be happening to them come next election time.  I can't stand the read tape and the fact that these elected government officials do recognize that fact that come next election time there are going to be some replacement in both the House and the Senate.  

Oh sorry didn't mean to go off on a tangent there about political issues.  This is supposed to be about running. 

Another Rest Day

Day 2 of rest after the AC marathon and preparation planning for my next race. 

Next on the hit list is the Philadelphia Half Marathon on November 17th going to shoot for a time of under 2 hours for this one.  Based on my Half time for the AC Marathon I am pretty confident that this will be doable. 

Then after that not much on the agenda until January 19th Bahamas Half Marathon and I am going to shoot for a PR on this one. Going to shoot for a time of 1:50 or less.  I have enough time to get in some good training and will include plenty of speed work and strength training to build up my core. 

Well good running all. 

Marathon results

AC Marathon competed, I felt really great during the race, thanks to @EnergyBits.  I took my dose of 30 EnergyBits about 20 minutes before the marathon started and I felt really great at the beginning of the race.  Pumped up and ready to run a great race.  I started out following the 4 Hour pacer, and making sure to get my water stops an some GU along the way and then at mile 13 another dose of 20 EnergyBits just for good measure.  All was going along well until around mile 19 when my legs started to cramp and ache.  Inside I was raring to go but my legs just didn't want to move that quickly.   So I slow to a walk for about a quarter mile, then I picked back up to running.  I was able to continue on for a couple miles before my legs began to protest again, so I slowed again walked a bit an then picked up the pace once again.  Then I was back on the AC boardwalk for the final 4 miles, with the added challenge of a 20 - 30 MPH head wind.  At one point the wind gust was so strong it actually stopped me in my tracks.  I managed to continue on fighting the wind, running for a mile then walk for a bit then continue on running to the finish line.  All in all I am happy with my finish time and I have to thank @EnergyBits for helping to keep me feeling strong and able to finish strong. Being #PoweredByBits I feel made a difference in when I hit the infamous wall and finishing the AC Marathon strong.

Next race coming up the Philadelphia Half Marathon in November, looking to improve my Half time on this race now that I have a good training base.

Stretching and Rest for a couple days and then back out there running and continue to work on speed training.

Carb loading and Hydration has begun

All this week I have been eating extra bananas and drinking extra water in preparation of the big race day.

As for running today is another rest day, no running today just taking it easy, tomorrow will be a short run, 2 miles or so early in the day and then rest for the remainder of the day. 

Today starts the next phase of preparation, Carb Loading and Hydration phase 2.   Loads of carbs for the next 2 days and plenty of coconut water for hydration.  Don't know if you are all familiar with coconut water or have used it in your race training at all, but I started using it about 8 months ago and I think it really does make a difference in my hydration level.  

What Is Coconut Water?

It is a naturally refreshing beverage, that has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Do Not confuse coconut water with high-fat coconut milk or oil, coconut water is a clear liquid that comes from the fruit’s center that is tapped from young, green coconuts.

Coconut water has fewer calories, less sodium, and more potassium than any sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium.  

Hydration
Coconut water is rich in Potassium and other minerals, coconut water can help to regulate our internal fluids and replenish and rehydrate the body. In some case it has been used to treat dehydration caused by dysentery, cholera, diarrhea and stomach flu. Drinking one cup of coconut water twice daily during digestive tract abnormalities, hot temperatures, and after strenuous workouts can help rehydrate the body quickly.

There are plenty of other benefits to drinking coconut water so please check it out.  

Have a great day all, and good running. 

Final countdown

Well the big day is quickly approaching, did my last big run today. It was a great run today with #PoweredByBits, 4 miles with a 8:18 pace. Last run before AC marathon on Sunday. @ENERGYbits helps with rock'n it out.

I will run a easy 2 miles on Saturday just to get the kinks out and to stay loose, but that will be about it. Now comes the rest and carb loading. Need to be prepared for this one.

By the looks of it the weather forecast is calling for a temp in the low 50's to start the race and a high of about 65 for the day, with a 30 percent chance of showers during the day. Sounds like perfect running weather to me.

Should be a pretty exciting race running through Atlantic City and then along the board walk with all the casinos. Looking forward to this race, estimated crowd of about 3 thousand runners, that include the 1/2 marathon runners too. I think this will be the smallest crowd of people that I have run with in a race of this distance.

Well good running everyone, I keep you updated on my progress.

5 days and counting

5 Days and counting to Marathon race day.   I am getting a little more nervous everyday, not sure why since I have run a couple marathons already.

Ran my last long run yesterday and it felt pretty good, was supposed to run 8 but I feel a bit short, I thought the route I was taking would be a 8 or more but it was just a bit shy of the full 8 miles.  But all in all it was a good run thanks to @EnergyBits.  Being #PoweredByBits helped me get my run done in 1:07:21, which is a pretty good time for me.

Did my 3 mile run today on a treadmill, threat of tornado's in the area so I figured I would play it safe today and run on the treadmill.  Feeling pretty good during this taper week, gonna ride this wave all the way into marathon race day and hopefully be able to keep it going all race day.

Keep up the running and have a great day all.

9 Days and counting

Well the AC Marathon is now only 9 days away and I am in full taper mode.  Feeling pretty good with my running lately so feeling pretty good about running the marathon.

My only issue, Yesterday morning at about 4 AM I was awoken with a screaming cramp in my right calf muscle, when I woke up and got ready for work at 5 AM it was still feeling a bit tight and sore, but since it was going to be a rest day I didn't think much about it and just went about my day.  I did some stretching yesterday and it was feeling better later in the day.  My issue is that when I woke up this morning it was still feeling tight an sore, this is a little concerning for me since I only have 9 days to marathon day and I am supposed to run 3 and 8 this weekend.  Gonna load up on the bananas and water today and keep stretching and hopefully it will be feeling better by tomorrow morning.

I haven't posted in a few days, since I took a trip to go see my Dad and brother in SC.  Needed to check up on them to see how they are doing since Mom passed in July.  I am happy to report that they are doing good, and the house actually looked to be in good shape, and that John has taken on doing most of the cooking for Dad and himself.  Now the next hurdle is getting through the holidays without Mom, it will be a tough one for everyone I am sure, especially Dad and John.  Dad was already talking about not having a tree for Christmas, but we will have to see what we can do about that.   I will have to call the rest of the clan to see what plans if any they have for Christmas this year.

Anyways back to running stuff,  running is going good and I am already starting to plan my races for next year.  On the schedule as of right now Bahamas 1/2 marathon on January 19th  along with a weeks vacation in the Bahamas.  Then a possible 1/2 marathon on March 30th  followed by the 10 Mile Broad Street run on May 4th, then the Oddyessey Half on June 8th and the Rock n Roll Half on September 21st.  All that along with some shorter races in between and hopefully squeeze a marathon in there somewhere and possible a Warrior Dash just to shake things up a little bit.

Well that is my plans for next year and my hope is to get some new PRs in some of these races.

Let me know your plans. .