Week 9 of 20 Marathon training

Another week is in the books.  It was a long and hard week and I am glad to see it end.  I am not sure what my deal was this week, but I didn't really feel 100% running this week.  It felt like I was putting a lot more effort into the speed that I was accomplishing.  I am not sure if it was a week with dead legs or something involving my diet.  The good news is that I did start to feel better towards the end of the week and felt much more like myself today.  Also, I set a new personal best on Saturday.  I ran my longest run ever at 18 miles.  Unfortunately, I didn't get any lifting in this week.  Other than that.  It is all  systems go on training.  It is another busy one this week.  As I am currently 7 days into a 10 day run grind.  I also have my 2nd race of the year on Sunday.  


 
Running:  47 total miles
                 - 5 Outside
                 - 42 Inside

Average Pace: 9:19

Cycling:  36 minutes.

Swimming: 1 swim session. 

Calories burned:  8,697
Weight loss this week:  0
Weight loss YTD:  9lbs


BEAL

Tiny bits from today's 18 mile run...indoors

Up until today I have never ran more than 15 miles at one time.  I've been staring at this day since I started training and it had been on my mind all this week.  Especially since I've ran a total of 24 miles since Tuesday with no rest since last Monday.  It also did not help much that we got blasted with a storm yesterday that left the roads a soupy mess this morning.  So, not only was I going to run 18 miles today.  I was going to have to fight the treadmill for close to 3 hours.  Now, 90% of today's run was on the treadmill.  I was able to escape to the track, but it was crowded and aggravating a blister on my foot.  Below is some excerpts from the 2:49 minute conversation I had with myself today.

I got to the gym and realized I left my G2 and GU chomps at home.  Today is not off to a good start.  Thankfully, I only live a half mile away.

Mile 1:  that's not so bad.  I'm surprised how fresh I feel.

Mile 3:  Just watched a lady slink by like an inch worm.  Could be the craziest AB workout I've ever seen.

Mile 4:  Why am I running a marathon.  I could be in spin class right now.

Mile 5:  Tomorrow I will be done at this point.

Mile 6:  Well, 1/3 done.  I feel a lot better today, but I still feel like I am running harder than I am showing on the clock.

Mile 7:  I wish Libya would calm done.  3.40 a gallon of gas is insane.  Good thing I sold the truck last summer.

Mile 8:  Not sure why I have a blister this week.  Wonder if I am ready for new shoes.

Mile 9:  Halfway!!  That wasn't so bad.  Can't believe I have 9 more to go.

Mile 10:  The Hermes 10.   That race will be here before I know it.  Man, I want to run fast that day.

Mile 12:  Haha.  Got @Shellsruns to spell O-H-I-O last night.  Smile

Mile 13.1 Yay!  sub two hours.  Seriously 4.9 left...ugh.

Mile 14 I'm wonder if I should announce I am only mile 14.  I bet I look like a sweaty struggling mess right now.

Hey mile 15.   I remember when I felt like dying at this point.  Can't believe I am going to run 3 more.  C'mon less than 30 minutes.

Mile 15.1  Holy crap!  My John 00 Flemming mix came on (ipod was on shuffle).  I used to workout to this mix when I first started working out.  I listened to it over a 100 straight work outs and probably lost over 80 lbs to this mix.  The run gods are with me today.

Mile 16  I'd bet I would be runny faster if I didn't have coffee this morning.  Not sure why my conversation with @cooktrainrace has me convinced coffee is bad for me.

Holy Shit.  I made it  18 miles.

My cardio song of the week 2/25

Another Friday is here and of course it is another snowy day in Northeast Ohio.  Gonna warm things up with this classic.  It is an uplifting song that always gives me a boost when it comes on.  This weeks cardio song is We want to be free by Peran Van Dijk.   Enjoy!!!!

BEAL

Week 8 of 20 Marathon training

Wow, what a crazy week this has been.  So much has gone on, I am not sure where to start.  Us Ohioans had a nice treat this week as the temps reached 60 on Wednesday and Thursday.  I was able to get out and make the most of the weather.  I even got the new bike out too.  All I have to say is WOW.  That bike is solid as a rock and just begs to go faster.  It is going to be a fun summer.  Start saving your pennies kiddos, as you have to go buy one.  It is no wonder that bike finished first and second at the Tour De France.  Ok,  back to training.  This week ended up being more of a recovery week as I did not have a "long" run, but a "long" workout.  I also had my first race of 2011 and set a 5K PR by 1 minute 21 seconds.  Check out my race report entry for more information.  So, this has been a really good week.  I learned a lot in the race and I am ready to get back to work and improve on weak areas that I have.  This will be a big week for me as I have a long run planned Saturday of 18 miles.  
Running:  33 total miles
                 - 21 Outside
                 - 12 Inside


Average Pace: 8:46

Cycling:  20 miles outside  with an average speed of 16 mph.

Swimming: 1 swim session. 

Weight training:  1 session:  Bench 1x12 165lbs 1x8 185lbs 1x4 205lbs
                                             Incline Bench 2x12 120lbs 1x10 115lbs
                                             T-Bar Row 2x15 75lbs
                                             Close Grip Pullups 3x12 (Weight assisted)
                                             Military Press 3x15 55lbs
                                             Pull ups 3x15 15lbs


Weight training session 2:  Incline curls 3x12 25 lbs
                                           Preacher curls 3x12 80lbs
                                           Tricep pulldown 3x12 85lbs
                                           Reverse Tri pulldown (one arm) 3x15 45lbs
                                           Reverse Preacher curl (straight bar) 3x12 50lbs
                                           ABS


Calories burned:  6,710
Weight loss this week:  Didn't weigh in
Weight loss YTD:  9lbs


BEAL

Chili Bowl 5K

This past Saturday was the first road race of 2011.  It was put on by Hermes Cleveland and Tower 230 Bar.  It was a very well run event  and a big a thank you goes to the all the volunteers who braved the conditions for us runners.   The good news is that I 5K PR'd by 1 minute 21 seconds, but I had hoped to run a little faster.

If you missed it on Twitter Saturday.  A big congratulations go to @Shellsruns as she gave me good butt kicking in our bet with a run of 22:04, which was 2:44 ahead of me.  I wish I could have made things closer, but I was not match for such an outstanding runner.

My goal for the races this year prior to the Cleveland Marathon is to gain as much experience and practice as I can.  I want to run my marathon pace, get used to running in large packs, and work on hydration.  I feel like I succeeded at all these on Saturday.  I also learned what I need to work on to improve as a runner, including longer intervals on speedwork and the need to continue loosing weight.

Distance:  5K
Time:  24:48:56
Finish in age group:  32/67
Overall finish:  287/952
Average pace:  8:00

Next race is the Shamrock 15K on March 6th.

My cardio song of the week 2/18

This song rates a little high on the cheesy scale.  Still, it is catchy and a blast to run too.  The Song title is Barbara Streisand the HK Remix by Weekend Millionaires.  Enjoy!

BEAL

My Gift to me.

I've been wanting a new road bike for a while now and finally decided to pull the trigger the other day.  Kind of a Valentines gift for myself.  So, now I am a proud owner of a new Specialized S-Works Tarmac SL3.  I am looking forward to deploying this weapon this year.  I am up for any name suggestions.  Right now I am leaning towards Doomsday Jesus.  Also, I will be selling my 2008 Trek Madone 5.2.  If you or know anybody who's interested in size 56.  Let me know.

Specs
Frame 2010 Specialized S-Works Tarmac SL3
Crank:  Dura Ace 7900 Compac with 172.5 Arms
Handle Bar:  Easton EA90 SLX Carbon Bar
Stem: S-Works Carbon Stem
Seat: Fizik Arione CX
Pedals:  Look Carbon
Wheels (Training):  Mavic Kysrium SL
Wheels (race):  2010 Zipp 808 Clincher
FD: Dura Ace 7900
RD:  Dura Ace 7900
Brakes Dura Ace 7900
Shifter:  Dura Ace 7900
Post:  S-Works Carbon Seat post
Cables:  Dura Ace 7900

Weight with pedals for size 56cm:  15.01

Enjoy the Bike Porn!!!!!!!

Week 7 of 20 Marathon training

This was a good week for me.  I felt really strong all week and posted some of my best times training so far.  I ran 5 miles on Tuesday at an 8:00 minute per mile pace and shaved 2 minutes off my best 15 mile run on Saturday.  Best of all, I was able to get outside on Sunday.  It was even nice enough in the afternoon to get out on my bike, which was my first outside ride on 2011.  I have a lot of excitement going into this week.  Saturday will be my first race of 2011.  Also, I have a big beer bet with @shellsruns on the race.  If you are not following her on Twitter, you should.  She's a good follow and a fellow CLE runner.  Also, the weather forecast is looking promising for getting outside more this week.  Always a good thing.  On a non cardio note.  The weekend is the Daytona 500 and a long weekend as a result of a Bank Holiday.  To make things even better, my favorite driver won the pole for the race, so a lot of good going on around the Beal lately.  




Running:  40 total miles
                 - 4 Outside
                 - 36 Inside


Average Pace: 9:04

Cycling:  10 miles outside 1 hour 45 minutes on the trainer.

Swimming: 1 swim session. 

Weight training:  1 session:  Bench 1x12 165lbs 1x8 185lbs 1x4 205lbs
                                             Incline Bench 2x12 120lbs 1x10 115lbs
                                             T-Bar Row 2x15 75lbs
                                             Close Grip Pullups 3x12 (Weight assisted)
                                             Military Press 3x15 55lbs
                                             Pull ups 3x15 15lbs


Weight training session 2:  Incline curls 3x12 25 lbs
                                           Preacher curls 3x12 80lbs
                                           Tricep pulldown 3x12 85lbs
                                           Reverse Tri pulldown (one arm) 3x15 45lbs
                                           Reverse Preacher curl (straight bar) 3x12 50lbs
                                           ABS


Calories burned:  8,602
Weight loss this week:  1lbs
Weight loss YTD:  9lbs

Fear the running ninja Cleveland
BEAL

My cardio song of the week 2/11

Wow, it has been a cold week up here in the O-h-i-o.  To warm things up this week I will throw 2 cardio songs of the week at you.  I will take things back a few years and introduce you to two of my favorite Djs, Ferry Corsten and Armin Van Buuren.  They teamed up on this track and it is a classic.  Enjoy their song called: Exhale.

I like to listen to a lot of high energy music.  Especially when I am at the gym.  This one is for all my metal peeps out there.  The song is Fire lances of the ancient hyperzephyrians by The Sword.  Check it out, this song rocks hard.

BEAL

Week 6 of 20 Marathon training

That is a wrap on another week in training.  We are still mired in a winter hell here in Ohio and it was another week that I was stuck running indoors.  The best way to describe this week is before Thursday and after Thursday.  On Thursday I came down with a weird sinus issue.  I was able to still run, but my strength was zapped.  It definitely affected my time on the bike and weight training.  The good news is that I was able to complete my running program and actually posted some of my best times at the end of the week.  I am currently in a 10 day grind with no off day till this Friday.  My long run this week will be 15 miles on Saturday.  Hopefully I will continue to feel better as the week goes on.  When thinking about writing my recap on the week.  I kept wanting to sand bag what I was doing.  Why would I do that?  Well, I made a fun bet with @shellsruns Winner of the Chili Bowl 5K on 2/19 gets a free beer from the loser.  So, let the sandbagging begin!  I am only a cyclist impersonating a runner and will be lucky to finish in an hour.  Lol.
Running:  38 total miles
                 - 0 Outside
                 - 38 Inside

Average Pace: 9:07

Cycling:  1 hour  35 minutes on the trainer.


Swimming: 1 swim session. 

Weight training:  1 session:  Bench 1x12 160lbs 1x4 185lbs 1x2 205lbs
                                             Incline Bench 3x10 115lbs
                                             T-Bar Row 2x15 75lbs
                                             Close Grip Pullups 3x10 (Weight assisted)
                                             Military Press 3x15 55lbs
                                             Pull ups 3x15 15lbs


Weight training session 2:  Incline curls 3x12 25 lbs
                                           Preacher curls 3x12 75lbs
                                           Tricep pulldown 3x12 80lbs
                                           Reverse Tri pulldown (one arm) 3x12 45lbs
                                           Reverse Preacher curl (straight bar) 3x12 45lbs
                                           ABS


Calories burned:  8,096
Weight loss this week:  1lbs
Weight loss YTD:  8lbs


BEAL

My cardio song of the week 2/5

Hard to believe another week has passed already.  No worries, I got a new cardio song of the week for you.  It is Something Good 08 by Utah Saints and it is perfect for cranking out those miles.  Enjoy!

BEAL