*Pre-Training - 5/2/16*

Ha, ha, ha...  I said I was going to start posting regularly... clearly I have not.  Oh well, here's the update for the past many weeks:

I have significantly increased my run mileage and my bike rides continue to be consistent.  My total monthly work is about two months ahead of where I was during training for my last Ironman.  Good.

My longs runs are only at 9-miles, but all of my supporting runs are 6-milers so that's okay.  My long rides are at 105-minutes with supporting rides at 60-minutes.  My effort level has been pretty high for both the runs and the rides - higher than they will be (should be) when I stretch these workouts out longer.

I have been trying Perpetuem on my long rides - chocolate flavor mixed with 24-oz of water (per hour).  I like the taste pretty well.  The product dissolves very well for a powder.  And no stomach issues to report.  So far, so good.  I just bought I pile of Shot Blok packets for my long runs - man I love those things.  It is like a little reward every mile.  Sort of makes you want to run farther...

All-in-all, I am pleased with the progress of the past couple months.  My official 20-week program starts later this month.  I have been adding nicely to my base and will be ready for the adventure to "officially" begin.  As if it hasn't already...

*Pre-Training - 3/11/16*

Where have I been???  Clearly not posting:)  Okay I am back now and will begin posting regularly again.  In the past several months I have been primarily riding - in fact I haven't run since the end of December. The far majority of my rides have been an hour in duration - not too hard and not too easy.  Okay.

Yesterday I biked for 60-minutes in the morning before work.  My usual.  A decent effort level.  Wearing my headphones, watching ESPN on mute, and drinking 24-oz of Gatorade.  Same old, same old.

Last night, however, I actually went for a run.  As I mentioned, I haven't been.  It was a whopping 3-miler.  On the track at the Y.  I ran too fast, of course - about 8:15 pace.  Today I am sore.  Quads.  Hamstrings.  Duh.  Still, good to be back...

*Pre-Training - 7*

Okay, so it looks like I am only getting around to posting every 5-days or so.  Since my last, I have run four times:  three 6.11-milers and a 5.58-miler with my wife (first time ever running together).  The 6.11-milers were run at 8:27, 8:28, and 8:17 pace.  The run with my wife was a nice, slow 9:25 pace.  Good.  I will run again tonight and then I'll likely be off for 3-days.  Why?  Because at 43-years old I am finally getting the snip.  Yikes.  I cringe just thinking about it.  Good luck and heal well...

*Pre-Training - 6*

It has been a while again.  I have been running a fair bit and have four to report.  Each run was at the University on my 6.11-mile loop.  Each run was executed at a faster pace then planned.  Each run felt good.  The average paces over each 6.11-mile run were 8:29, 8:26, 8:18, and 8:26.  I really should slow up and keep these closer to 8:45-8:50.  Oh well.  All in due time...

*Pre-Training - 5*

So, I have a few short runs to report and a bit of strength training.  My runs were both 5.12-milers, each run around the University.  The first one I cooked pretty good, averaging 8:09 pace.  I started off quick, then managed to slow down a bit, and then brought it home very quickly.  I have no excuses for my odd behavior.  The second run i ran a nice even pace and felt so smooth and relaxed that I was sure I was going slow.  Nope.  8:22 pace.  Huh.
I also went to lift weights with my son.  We just did upper body stuff - mostly with dumbbells (and a bit of cable work).  Each set was no less than 20-reps and each rep performed quickly (but controlled).  I hadn't done any strength training in quite some time so you can imagine I was sore the next day.  I could barely get my arms above my shoulders to shampoo my head...

* Pre-Training - 4*

Well, I haven't had a chance to post in several days.  I've been a busy guy - all good.  My workouts, unfortunately, have suffered a bit.  I have only managed three runs since I last logged.  The good news is, each of these runs felt really good - it certainly helps that the weather has cooled off a bit.  Run one was a 5.12-miler, executed at 8:18 pace.  That is way faster than I wanted to go so on my next run, 6.11-miles, I ran 8:36 pace.  Hmm.  Still too fast.  I vowed to run the next even slower.  It too, was a 6.11-miler.  My pace?  8:28.  Ha.  What are you going to do?  I must be trying to show off for all of the young people on the campus or something ;)

* Pre-Training - 3 *

Last night I ran 6.11-miles around the University campus and surrounding neighborhoods.  The area is hilly and I really enjoy the campus.  My pace was 8:38 - a little quick for this run, but I felt great so I didn't bother to reel it in.