Training Log - Day 84

Due to my calf injury I haven't run since the Greenland Trail 8M. I have also been living in my basement as I'm in the middle of remodeling. With that said, I was back at it today!

Time of Day - 5:30pm
Weather - cloudy, low 60's, slight wind
Route - St Vrain Greenway
Distance - no idea
Pace - tempo
Duration - 30:33
Average HR - 167
Cross training - none
iPod - Classic Rock Ballads
Comments - I wanted to ease back into training with a short run. My calf was very tight during stretching but seemed loose and comfortable during the run. I will push it a little further on my next run.

Run, Willie, Run!

Greenland Trail 8M

Completed the Greenland Trail 8M with the following results:
1:07:33 (8:28 pace)
25th overall
7th in my age group

It was an absolutely beautiful Colorado day and the event was very well run. The trail was mainly dirt packed with a few loose spots of gravel. It went slightly uphill for the first 3.5 miles and then turned east with an approximate 1.5 mile winding climb (much steeper). The last 3 miles was back north with a few up and downs but mostly down.

The bad news is that I further injured my calf. It hadn't gotten any better throughout the week but I was determined to run and finish this race.

Overall, it was a great event and I felt good. It was extra special to have my daughter, Kaitlyn, there to cheer me on!

Run, Willie, Run!

Training Log - Day 83

This is an easy week of training as I prepare for the Greenland 8M in Larkspur, CO this weekend.

Time of Day - 5:30pm
Weather - partly cloudy, low 60's
Route - St Vrain Greenway
Distance - no idea
Pace - slow
Duration - 25 minutes
Average HR - 154
Cross training - none
iPod - Kool 105.1
Comments - easy run but I, of course, managed to injure my right calf. Have no idea what happened...just pulled up before I finished the run. Sore on the inside of my calf. I stretched well and wore compression sleeves. Another nagging injury...probably nothing.

Run, Willie, Run!

2011 TRR - RIP

Brian and I had to make a very difficult decision this week. Due to the severity of his hip injury and inability to train we decided that Team 320 had to drop from the 2011 TRR. It was tough because of all the training and time we have dedicated to this point, as well as, it never feels good to fall short of a goal. We will reevaluate in the fall for entering the 2012 TRR.

My decision has been what to do now. I'm feeling good and my training is progressing on track. I certainly don't want to spend 6 days running and camping with someone I don't know and, frankly, would prefer to experience that adventure with Brian. So, I have decided to continue my training with a focus on the Leadville Trail Marathon in July with a possibility of the Steamboat50 (50 mile ultra) in September. I'm unsure of my confidence and desire to run 50 miles in 1 day...the reason I picked the TRR was because it was over 6 days. I plan to make my decision in the next couple of weeks.

From a running perspective, I was not very motivated this past week. I was down on the fact we weren't able to make this happen in 2011. However, from a personal perspective, it was a great week as my beautiful daughter Kaitlyn turned 16. Wow...she is growing up quickly! She also placed 3rd in the JV tennis tourney over the weekend.

Training Log - Day 82

Tough to get out and run a long distance today...not very motivated but did it anyway. It was a grind!

Time of Day - 12pm
Weather - partly cloudy; low 50's
Route - Tiller Farm Trailhead N to E Boulder Trail
Distance - no idea
Pace - slow
Duration - 2hrs 15min
Cross training - none
iPod - Hillsong
Comments - legs felt weak from the beginning and around the 1:40 mark my legs became extremey sore. The downhills were brutal on my quads! The last 30 minutes was all determination and grit. I couldn't have run another step. Glad it is over!

Run, Willie, Run

Training Log - Day 81

Time of Day - 6pm
Weather - sunny, cool, steady wind out of west
Route - St Vrain Greenway to Quicksilver road
Distance - no idea
Pace - slow
duration - 59:54
Average HR - 154
Cross training - none
iPod - 105.1
Comments - tough to get started...just not motivated.

Run, Willie, Run!

Training Log - Day 80

Pushed the pace a little today. The hour runs now seem like a walk in the park after the long weekend runs.

Time of Day - 5:30pm
Weather - partly cloudy; mid 50's, slight breeze
Route - St Vrain Greenway across Rt 1
Distance - no idea
Pace - tempo
Duration - 1:15
Average HR - 163
Cross training - none
iPod - Sugarland
Comments - quads tight throughout most of run; very good rhythm and pace

Run, Willie, Run!

Training Log - Day 79

Time of Day - 12PM
Weather - cloudy, slight wind, upper 40's
Route - Tiller Farm Trailhead N to E Boulder Trail
Distance - no idea
Pace - slow
Duration - 2 hours
Cross training - none
iPod - Chris Tomlin and Hillsong (very appropriate for resurrection Sunday)
Comments - legs a little stiff at start but loosened up. Quads tightened up again around the 1:40 mark.

Run, Willie, Run!

Training Log - Day 78

I awoke to cloudy skies, 33 degress, and a dusting of snow on the ground. The good news was only a slight wind present.

Time of Day - 10:30am
Weather - not great
Route - St Vrain Greenway to Sandstone Park
Distance - don't know
Pace - slow
Duration - 2 hours
Average HR - 154
Cross training - none
iPod - Michael Jackson "Bad" album and 105.1
Comments - The longer I go the more difficult it is menatally...to focus or occupy my mind. Quads really tightened up around the 1:40 mark. Overall a pretty good run.

Run, Willie, Run!

Training Log - Day 77

So I'm running at a strong tempo pace with great rhythm when I look down and see this slithery creature. My brain immediately screams SNAKE and I break my stride with some Jim Belushi looking ballerina leap over the snake. As I land I'm immediately back in stride and the thought immediately comes to mind to go back and "kill that damn thing"...then I begin to laugh as it was probably no more than 24inches long. Oh, I hate snakes!

Time of Day - 5:30pm
Weather - cloudy and comfortable; low 60's
Route - St Vrain Greenway to Quicksilver Road
Distance - no idea
Pace - Tempo
Duration - 59:52
Averagfe HR - 157
Cross training - core 10 minutes
iPod - Sugarland; John Denver
Comments - No stiffness in legs or calves; legs felt strong. One of those days where it seemed I could run forever.

Run, Willie, Run!

Training Log - Day 76

Time of Day - 5:30pm
Weather - Partly cloudy, upper 50's, strong wind out of west
Route - St Vrain Greenway
Distance - no idea
Pace - tempo
Duration - 46:18
Average HR - 158
Cross training - core 10 minutes
iPod - Best of the Outfield
Comments - left calf a little tight (wore both compression sleeves); breathing good. Average run.

Run, Willie, Run!

Training Log - Day 75

It has been a week since my last training run. I came down with head/sinus congestion and headache; a tough cold that lasted through the weekend. I'm not 100% but feel like its alright to run.

This week it hit me - only 18 weeks left before the TransRockies. Holy Cow...the window is closing fast! I really have to focus and remain consistent in training. I'm also worried about Brian as he continues to be sidelined with his hip flexor.

Time of Day - 5:30pm
Weather - overcast, cool; low 50's
Route - St Vrain Greenway
Distance - don't know
Pace - tempo
Duration - 44:26
Average HR - 158
Cross training - Core 10 minutes
iPod - Sugarland
Comments - good to be out again. Both calves a little tight; breathing good; decent rhythm.

Run, Willie, Run!

Training Log - Day 74

A nice day so I decided to push my rest day to later in the week. Ran a very up tempo pace - approximately 5.5 miles in 44:44 (8:08 pace)

Time of Day - 5:30pm
Weather - mid 60's, slight breeze, sunny
Route - St Vrain Greenway to 119 Street overpass
Distance - approx 5.5 miles
Pace - Fast
Duration - 44:44
Cross training - none
iPod - 80's
Comments - really pushed...able to maintain strong pace and good rhythm throughout run.

Run, Willie, Run!

Training Log - Day 73

Wind steady and strong out of the west making for a tough run!

Time of Day - 12:30pm
Weather - low 50's, cloudy, wind steady (15+ mph)
Route - Tiller Farm Trailhead N to E boulder Trail
Distance - no idea
Pace - slow
Duration - 1hr 45min
Cross training - none
iPod - mix
Comments - Legs felt strong...a little tightening of righ hamstring towards the end.

Run, Willie, Run!

Training Log - Day 72

Calf feeling good today enabling me to complete a long weekend run.

Time of Day - 12:30pm
Weather - Partly cloudy, low 60's, slight breeze
Route - Tiller Farm Trailhead N to E Boulder Trail
Distance - no idea
Pace - Slow
Duration - 1hr 45min
Average HR - 155
Cross training - none (really have to get back on track with this)
iPod - Sugarland, Carrie Underwood
Comments - ran with compression sleeve and calf much better...no pain. Felt good most of run. Right hamstring really tightened up around 1:30. Feeling pretty stiff this evening. Will go long again tomorrow.

Run, Willie, Run!

Training Log - Day 71

After resting my calf for 5 days, I attempted a run...19 minutes at HR of 155. Right calf started to tighten up so I stopped and walked home. I will stretch and ice tonight and hit trail tomorrow. It does feels much better than last week...I am just being very cautious!

Brian, I wish I had the words to encourage you. I know how frustrating a layoff can be and hoping for your recovery...soon.

Update

After just a short run following significant rest, my hip flexor is still feeling the effects 3 days later. I'm honestly getting very frustrated and concerned that I won't have time to get into the shape required for such a challenging undertaking. Unless I get the hip all the way back to health, I think I'm only pushing myself further away from being ready. That means more rest, anti-inflammatories and ice. I'm confident in running the race distance, but combined with the altitude and climbs, we've really got to be ready. The lack of oxygen is the biggest obstacle and I'm not sure how to prepare for it, living near sea-level. Sitting out quality training time certainly doesn't help.

T Minus 135 Days

Unfortunately the "rest" will continue.

I woke this morning to a stiff and sore left hip flexor, a result of ill effects from running again yesterday. After taking several weeks off with only a few small runs mixed in, I'm sad to say that I'm still not ready to train as I need to. It seems that rather than growing in my conditioning, the only thing growing is my hair.

T Minus 136 Days

I've been forced to rest my hip for almost a month now and I'm getting really concerned about the situation. I  need to focus on conditioning, not rest. I feel pretty good and think it's about time to get into the groove once more. I forgot to weigh myself and such this morning, but I'll catch up on that tonight.

Time of Day - 11:55 AM
Weather - 60°, winds gusting to 17 MPH
Route - Bogata loop
Distance - Unknown
Pace - Slow
Duration - About 17 minutes running; 4 walking after
Average HR - Unknown
Cross training - Later
iPod - Kings of Leon


It's been a while and it felt like it. I was generally stiff as I started, but I became more loose as I went. This included my hip flexor. It felt like strength had been restored so running wasn't an issue but there was a certain amount of soreness. This faded and then returned near the end, so I cooled my engines and walked it off. I'm trying to ease back without hurting myself. Tomorrow will be the test, but my hip is already tightening. I want to be encouraged but I'm not yet sure I have reason to be.

Training Log - Day 70

Beautiful day! Could have run forever but for my right calf.

Time of Day - 11:00am
Weather - low 70's, sunny, slight breeze
Route - Tiller Farms Trailhead N to the N
Distance - no idea
Pace - slow
Duration - 1 hour
Average HR - 158
Cross training - none
iPod - 105.1
Comments - upper right calf sore throughout the run. I may not run for several days to ensure this heals quickly. Will switch my training weekends and run long next weekend. Hope this feels better soon. Bummer because weather was perfect today!

Run, Willie, Run!

Training Log - Day 69

Ran out 24 minutes and when I turned into the wind to come back...I stopped. I didn't stop because of the wind (which was howling again) but because my right calf was feeling very strained. After yesterday's run, I put my Mizunos back on to see if that would help the calf strain. My left calf was fine but outer right calf was uncomfortable the whole way. I just don't want to put myself off the road again because I pushed too hard. I will wear compression sleeve for recovery and see how it feels tomorrow.

Time of Day - 5:15PM
Weather - partly cloudy, low 60's, wind very strong out of west
Route - St Vrain Greenway
Distance - no idea
Pce - slow
Duration - 24 minutes
Average HR - 148
Cross training - none
iPod - 105.1
Comments - not sure why my calf is so sore. Legs felt great after both long runs this weekend> Maybe it is getting used to new shoes...don't know?

Run, Willie, Run!

Training Log - Day 68

Calves were extremely tight today. The outside of both calves were tight throughout. Had to stop to stretch midway through, as well as, slow my pace.

Time of Day - 5:30PM
Weather - cloudy, low 50's, wind out of west
Route - St Vrain Greenway to Quicksilver Road
Distance - no idea
Pace - slow
Duration - 1 hour
Average HR - 145
Cross training - none
iPod - 105.1
Comments - My calves have not felt this tight in well over a month. It was strange that both calves were tight in exact same location. Hated today's run.

Run, Willie, Run!

Training Log - Day 67

Brian, good job sitting this one out...it will pay off!

Time of Day - 2:30PM
Weather - partly cloudy, upper 50's, windy (again)
Route - Tiller Farm Trailhead N to the S and back
Distance - no idea
Pace - slow
Duration - 1hr 45
Average HR - 149
Cross training - none
iPod - 105.1 (80's claasics)
Comment - Running S was easier as fewer hills. Legs felt good. Right knee still a little sore.

Run, Willie, Run!

T Minus 146 Days

Today the Rock 'n' Roll 1/2 Marathon took place in Dallas. The weather was really nice for running (upper 40's to low 50's, light misty sprinkling rain) but not so much for spectating. Unfortunately I had to do the later as I was unable to participate. My hip flexor is still a problem and rather than push it too much too soon, I've got to be patient and rest it more. It's discouraging but I've got August in mind.

Training Log - Day 66

Long run day where I tried out my new Asics. Comfort and cushioning are great. Yet, after 1hr 45minutes my feet still hurt...what can I expect :) The hair and goatee are a growin!

Time of Day - 2:30PM

Weather - partly cloudy, low 50's, 10 mph wind out of NE

Route - Tiller Farms Trailhead N past tower hill to Lookout Road

Distance - no idea

Pace - slow

Duration - 1hr 45

Average HR - 152

Cross training - none

iPod - 105.1

Comments - new Asics were comfortable. Legs felt pretty good but stiff towards the end of run. Right knee continues to have soreness but is bearable.

Run, Willie, Run!

Training Log - Day 65

Ordered my Asics Gel Nimbus 12's (in Charcoal/Lightning Orange) this week. Marketed as neutral shoe with great cushioning and good for underpronators. Biomechanically this fits me so I am expecting an improved ride!

Time of Day - 5:30PM
Weather - cloudy and cool; mid 40's
Route - St Vrain Greenway
Distance - no idea
Pace - slow
Duration 47:23
Average HR -148
Cross training - Core 10 minutes
iPod - none
Comments - Mentally not in the zone. I had to will myself to get on the road and once I did I was ready to finish. Just one of those days...overall crappy run. Oh yea, I'm also sick of the %$!!# wind in Colorado!

Run, Willie, Run!

T Minus 150 Days

Time to give the hip a try. All feels well getting up and around today, so I'm hoping for success. I plan on not pushing it, but easing back. If all goes well, I should be ready for the 1/2 marathon this weekend.

Time of Day - 11:45 AM
Weather - Warm, upper 70's
Route - Bogata loop
Distance - Not sure
Pace - Slow
Duration - About 20 minutes
Cross training - 5 minutes
iPod - Steely Dan, "Aja"; still one of the best
Comments - Extremely disappointing run. My hip flexor was really tight even though I've been doing extra stretching and have had to endure an extended rest period. My intent was to take it somewhat easy and I had no choice but to do so. I'm going to see how it feels tomorrow and try to run a bit more, but if the situation hasn't improved, I'm thinking it might be foolish to force the 1/2 this weekend. I've got to think of the end game which is the TRR. I just better get healed so I can train or its going to be really bad.

Training Log - Day 64

I took yesterday as my rest day due to the brutal winds...no way was I going to try and run in those winds.

Time of Day - 5:30PM
Weather - low 6o's, cool breeze out of east
Route - Tiller Farm Trailhead N to tower
Distance - no idea
Pace - slow
Duration - 60:20
Average HR - 155
Cross training - none
iPod - Kool 105.1
Comments - struggled with breathing today (very winded). Right knee a little uncomfortable on downhills.

Run, Willie, Run!

Training Log - Day 63

I definitely feel the soreness from the two long runs this weekend. Tough to get out today because of that but actually feel better afterwards.

Time of Day - 5:30PM
Weather - Partly cloudy; low 70's, very windy
Route - St Vrain Greenway
Distance - not sure
Pace - slow
Duration - 30:23
Average HR - monitor was 157 but didn't feel like I was running at that pace (?)
Cross training - Core 10 minutes
iPod - 105.1 Classic Hits
Comments - Hoping that Brain's hip is soon on the mend and, if not, he remains patient.

Run, Willie, Run!

T Minus 153 Days

It's Sunday and I'm still hurting in my left hip flexor. I'm disturbed by this but I'm going to try to run on it tomorrow. I've taken so much time off already I'd rather not have to take any more.

Regardless of my success tomorrow, I'm running in the Dallas Rock 'n' Roll 1/2 Marathon next Sunday. I've got to give it a shot at least. I not worried about the distance as I've run over 13 miles in training, I'm just concerned about the hip. The course is flat and fast, and there are bands at every mile marker. The main show at the finish is Bret Michaels of Poison. Oh boy.

http://dallas.competitor.com/

Training Log - Day 62

Brian, I tried on a pair of Asics Gel Nimbus 12 yesterday. Very, very comfortable! It is time for me to get out of my Mizuno Wave Alchemy's which are designed for overpronators of which I am not. I'm need a neutral shoe with good cushioning...stability not a concern. I do like the Nimbus 12...looking for them in charcoal!

Time of Day - 12:30PM
Weather - mid 60's, partly cloudy, steady wind out of NE (I'm beginning to think the wind never stops blowing in CO)
Route - Tiller Farms Trailhead N past tower hill to Lookout Road
Distance - not sure
Pace - slow
Duration - 1hr 30min
Average HR - 151
Cross training - none
iPod - mix of Christian artists
Comments - right knee is tender; not feeling strong with knee on downhills. Will continue to stretch and ice. Legs a little tighter towards the end of run today. Hydration good.

Run, Willie, Run!

Gear

As previously posted, it's about time to buy a new pair of running shoes. They last between 250 and 500 miles typically, but it can vary wildly, depending on running style, surface, weight, etc. If you can fairly easily fold (bend) your shoe sideways (not folding toe to heel, but more like a hot dog bun), you need a new shoe. It's important to judge this by comparison to a new shoe, but you'll know.

Also, it's not all about the tread wear either. The cushioning provided by the insole and gel compress over time as well. This can happen before the tread is at a replaceable level and accounts for the ease of "folding" your shoe.

So, I love my Asics GEL-Nimbus 12's and I'm sure to get another pair of those. I also want these bad boys. Also by Asics, they are a neutral shoe designed for triathlons and the Australian market only. They are now available in America. Provided they work for my feet, I can't see not having a pair.  I saw them at the Dash Down Greenville and they were the coolest looking running shoes I've ever seen! Behold the Asics GEL Noosa Tri-6:

 

Dash Down Greenville and Catching Up

I've not posted for several days so now is the time to catch up. It's been a bit discouraging with my continued hip problem as going backwards in fitness is not something I can afford. Taking additional time off in an attempt to heal a potentially chronic issue is not something I want to do, but I feel compelled to do it anyway. As Willie and I both know, patience is not my strong suit.

T Minus 161 Days

A beautiful Saturday! Although I hadn't trained in about a week, I'd made plans to run with the family in the Dash Down Greenville 5K, so I had to give it a try. There we 7 thousand participants and many wore St. Patrick's Day themed costume. My initial steps were sore and choppy as the hip was not cooperating. After a bit it loosened some and I completed a rather leisurely 5K in about 25 minutes, about an 8 minute mile pace in the crowd. It was slow going but we all had fun. Everyone finished well, I ran into my nephew, Matthew, and saw a few friends along the way.

My main concern was not injuring myself further. All seemed fine until Sunday, when my hip was more sore and stiff and I was somewhat gimpy. This is definitely an event that I want to do again when I'm at full health.

A parade down Greenville Avenue followed the run, complete with bands, floats and food.  It was a great time.

Training Log - Day 61

Today was my first run with the Nathan Waist Pack Bottle Carrier. It has 3 small pouches and carries two 22oz bottles. It took a little adjusting to but overall not too bad as it rode well on my hips. It doesn't weigh much but still makes me feel like a pack mule. Several things I learned: (1) must cinch it as tight as possible (2) wear it as low on the hips as possible (3) ensure your shirt is between the pack and your body and, most importantly (4) hydrate when walking. No problems drinking the 22 plus oz over my 90 minute run.





Time of Day - 12:30PM
Weather - beautiful; upper 60's and sunny with a slight breeze out of the east
Route - Tiller Farms Trailhead N past tower hill to Lookout Road (by church) and back
Distance - no idea
Pace - slow
Duration - 1hr 30min.
Average HR - 151
Cross training - none
iPod - 99.5 some great 80's tunes - Til Tuesday, Billy Idol, Stray Cats, Styx, Pink Floyd, etc.
Comments - legs felt good but right knee sore (will ice tonight). Strong run mentally. No problems traveling the distance over the rolling terrain. I am definitely going to look for my second pair of shoes this week. I will be looking for a neutral shoe with more cushioning.

Run, Willie, Run!

Training Log - Day 60

Fortunate to see two GREAT tournament games at Pepsi Center. #13 Moorehead State upset #4 Louisville and #12 Richmond beat #5 Vanderbilt. Both games down to the last possession. I love March Madness!


Time of Day - 6PM
Weather - overcast and cool; low 50's
Route - St Vrain Greenway
Distance - not sure
Pace - slow
Duration - 29:19
Average HR - 152
Cross training - Core 10 minutes
iPod - Sugarland
Comments - ready for a rest day!

Run, Willie, Run!

Training Log - Day 59

Tomorrow will attend the first two games of the Southwest NCAA regional at the Pepsi Center. Hope to get my 30 minute run in the morning leaving me two full days of rest before long weekend runs.

Time of Day - 5:30PM
Weather - low 70's, sunny, steady wind out of SW
Route - St Vrain Greenway a little past 2nd bench
Distance - not sure
Pace - moderate
Duration - 46:05
Average HR - 156
Cross training - core 10 minutes
iPod - 92.5 (country)
Comments - feet more sore than usual

Run, Willie, Run!

Training Log - Day 58

Time of Day - 5:30PM
Weather - sunny; mid 50's
Route - St Vrain Greenway past Quicksilver Road
Distance - not sure
Pace - slow
Duration - 1hour
Average HR - 152
Cross training - core 10 minutes
iPod - 105.5 (some good 80's)
Comments - feet hurting a little...maybe time for new shoes?

Run, Willie, Run!

Training Log - Day 57

Still dragging a little bit since the Boston trip and daylight savings.

Time of Day - 5:30PM
Weather - cloudy, mid 50's, breeze out of N
Route - St Vrain Greenway past big tree between benches
Distance - not sure
Pace - slow
Duration - 45:41
Average HR - 151
Cross training - core 10 minutes
iPod - 103.5 Classic Rock
Comments - Feeling a little tired which affects me mentally. Okay run...right calf a little tight.

Run, Willie, Run!

Training Log - Day 56

Going to Boulder Running Company this afternoon to pick up bottle carrier. I will need for next weekend runs which will be 1hr 30min. each.

Time of Day - 3PM
Weather - partly cloudy, mid 50's; steady breeze out on NE
Route - Tiller Farms Trailhead N to E Boulder Trail
Distance - not sure
Pace - slow
Duration - 44:55
Average HR - 155
Cross training - none
iPod - 103.5 Classic Rock
Comments - new part of trail (N end of E Boulder Trail). Trail is rolling with a few good hills along the way. Legs and wind comfortable.

Run, Willie, Run!

Training Log - Day 55

I didn't feel much like running today but got out anyway. I'm glad I did as it is the first time I have noticed I am running further over the same time duration and average HR.

Our basketball team won again this afternoon 26 -16. The boys are 4-2 as they, unfortunately, lost by 3 in a close one "down to the wire" last week. Two more games to go!

Brian, check out the new picture...I'm working on the goatee! Lot's of grey in that thing!

Time of Day - 5PM

Weather - cloudy and cool, low 50's; steady wind out of east

Route - St Vrain Greenway to 2nd bench past big tree

Distance - not sure

Pace - slow

Duration - 46:48

Average HR - 153

Cross training - none

iPod - Chris Tomlin

Comments - Tired. Struggled to get on the road but glad I did. Actually felt good during the run; nice rhythm. Noticed that I went well past the big tree which is typically my turn around point on this run. Progress.

Run, Willie, Run!

Runner on McDonald's-only diet

I saw this article and found it hard to believe. McDonald's "food", particularly the limited intake the articles subject eats, doesn't seem sufficient to provide reasonable nutrition to anyone, much less fuel a marathoner. But that's just my opinion. If he hits his target marathon time of 2:36, I'll be really impressed.  Just the same, this won't become my training diet anytime soon. Still, it was an interesting piece.

Updated Mar 10, 2011 9:52 PM ET

A long-distance runner from suburban Chicago is training for an upcoming marathon by feasting on a diet consisting solely of McDonald's, the Chicago Sun-Times reported Thursday.

 

Joe D'Amico, 36, decided to combine his two favorite things – running and McDonalds – in the 30 days leading up to the Los Angeles marathon by only eating meals from the fast-food chain while he trains.

The daily menu for the lean D'Amico consists of a serving of hotcakes and an Egg McMuffin for breakfast, a grilled chicken sandwich and a large Coke for lunch, and a hamburger and fries for dinner, according to the report.

D'Amico told the paper that unlike filmmaker Morgan Spurlock, who packed on more than 20 pounds when he documented his daily McDonald's meals in the 2004 film "Super Size Me," he is not gaining weight because he is running 100 miles every week.

Although his doctor said his regimen is not ideal for long-distance running training, D'Amico insists he has been "feeling really good."

So good, in fact, that he is aiming to beat his personal best marathon time of two hours and 36 minutes when he runs the race March 20.

http://msn.foxsports.com/other/story/Illinois-marathon-runner-only-eats-McDonalds-as-he-trains-for-his-next-race-031011

Training Log - Day 54

Beautiful day! One of those days where I was reminded why I'm doing this. I felt super strong and was excited about running in such awesome weather. I started with intent of slow pace but changed to a tempo run.

Time of Day - 6pm
Weather - low 60's, clear, wind out of west
Route - St Vrain Greenway to big tree
Distance - not sure
Pace - tempo
Duration - 37:27
Average HR - 166
Cross training - now that I'm home for awhile I plan to get back on track with core workout
iPod - Sugarland
Comments - the strongest my legs have felt during this entire training. Had spring to my step and it felt good to push. Will rest tomorrow and get back at it on Saturday.

Run, Willie, Run!

Training Log - Day 53

Got in around noon to a house that had a flooded basement due to backup of main drain at street. Bronwen had to deal with this while I was away and has taken care of everything. Water cleaned up, blowers in place, carpet removed, and drain cleared.

Brian, I understand the frustration of nagging injuries and hope your hip flexor recovery is not too long.

Time of Day - 2:30pm
Weather - sunny, upper 50's, very windy
Route - E Boulder Trail
Distance - not sure
Pace - slow
Duration - 40:43
Average HR - 151
iPod - mix
Comment - wind was brutal and I was feeling tired. I was sucking wind as I ran up tower hill into the wind. Legs weary.

Run, Willie, Run!

Training Log - Day 50, 51, & 52

In Boston for our NFL Summit required treadmill work at 5am each morning. Boston is a wonderful city where I would love to take my family. So much history and the food is outstanding. Eating Italian at the North End is a must! We ate at Briccos which has the best italian food I have ever eaten. Be sure to skip dessert at whatever restaurant and check-out Mike's Pastry...much more reasonable and delicious. I also have to recommend Legal Seafood where the clam chowder is fantastic.

Sunday - Day 50
1 hour 13 minutes at slow pace; average HR of 148.

Monday - Day 51
45 minutes at slow pace

Tuesday - Day 52
40 minutes at slow pace

Felt pretty good each day except the time change was catching up with me by Tuesday.

Run, Willie, Run!

2011 Dash Down Greenville

This Saturday, March 12, my family and I are participating in the St. Paddy's Day Dash Down Greenville 5K Run and Fun Walk. We'll be doing the run, but I don't expect to dress like a leprechaun. Provided my hip flexor is cooperating after several days of rest, I will be ready to go. The race features crazy costumes, prize money, bands and a parade. It should be a great time.

Per the website, the skinny on this event is:

Whether you want to run or just have fun the annual Dash Down Greenville Avenue is the 5K that has it all. The annual DDG is more than just another 5k run as it is the kick off of Dallas' St. Patrick's Day celebration. The day includes great live music, incredible food and beverages, a wild parade, the opportunity to contribute to a worthy cause (The North Texas Food Bank) and that all adds up to great times for you, your friends and family.

More information can be found here:
http://www.dashdowngreenville.com/home.htm

T-165 Days

Yesterdays hip flexor injury is no better today. After researching the issue a bit, the best response is to rest it. This is a problem that can become chronic if not allowed to fully heal. I'm bummed.

The hip flexors are a group of skeletal muscles that act to flex or bend the femur (thigh bone) onto the lumbo-pelvic complex, i.e., pull the knee upward. A strain is generally defined as damage to the hip flexor muscle due to over-stretching or tearing the muscle tissue. The symptoms may vary from mild to severe depending on the severity of the damage. The hip flexors looks like this:

To avoid this injury going forward, there are specific stretching techniques for this area. Below is an effective stretch which is commonly used for the muscles at the front of the hip including the flexors. The other Quadricep muscles (top of the thigh) can be included if you reach back and lift the foot off the floor.

Stretching Technique

• Kneel with one knee on the floor and the other foot in front with the knee bent
• Push your hips forwards and keep the back upright
• Hold for between 10 and 30 seconds

I'm hoping a little rest will get me through this quickly.

Information on this and many other sports injuries, including rehabilitation techniques, can be found here:
http://www.sportsinjuryclinic.net/

T-166 Days

Discouraging. That's the word for the day.

My left hip flexor is still tight and sore. It feels weak and makes it difficult to lift my knee very high, and therefore extend my stride. Coupled with a sore right knee, I feel like I'm falling apart. Yesterday I was feeling pretty good about the TransRockies Run, but today it was a struggle just to complete what turned into a slow run.

Time of Day - 12:01PM
Weather - 59°, winds gusting to 20 MPH
Route - Bogata out and back
Distance - About 5
Pace - Slow
Duration - 47 minutes
Average HR - Unknown
Cross training - Maybe
iPod - The Police, various from all CDs; still one of my favorites
Comments - My wind feels strong and hydration and fuel don't seem to be issues. I've just got to get beyond these nagging little pains. Here's hoping that the hip isn't an issue that stays with me.

T-167 Days

Friday was a scheduled rest day, but a busy Saturday turned it into one as well. Life gets in the way.

I was tight as I went out today in my hip flexors, particularly the left side. Calves and knee felt generally OK, although I knew they were there. I prefer to feel like a smooth machine. Not so much today.

Time of Day - 2:30 PM
Weather - Clear, 57°, light winds out of the north
Route - Stonebridge Fitness Trails, approximately 60/40 paved/trail
Distance - About 6.5 or 7
Pace - Semi-comfortable
Duration - 60 minutes
Average HR - Unknown
Cross training - Maybe
iPod - 70's mix: Frampton, Floyd, Zepplin, AC/DC, Stones
Comments - Not a bad run but not a great one either. Starting at a weird time I didn't have lunch so as not to run on a fully belly and I felt the lack of energy early on. A second wind presented itself again about 30 minutes in which is becoming a trend. Maybe I need a longer warm up now that I'm older or it's the nutritional products coming into play. I really don't know, but I've got to keep the energy flowing consistently. My stretching is getting better so my flexibility is good. The knee is feeling a little sore still now that the run is over.

Training Log - Day 49

I got my run in this morning as I am headed to Boston this afternoon for NFL Hardlines Show. It will give me a chance to visit Gillette Stadium and downtown Boston. Home next Wednesday.

Time of Day - 9:30am
Weather - Low 40's, partly cloudy
Route - St Vrain Greenway to 2nd House
Distance - not sure
Pace - slow
Duration - 1hr 17min
Average HR - 150
Cross training - Core 10 minutes
iPod - Carrie Underwood; Sugarland
Comments - Right knee was stiff. Legs felt good until around the 1 hour mark when hamstrings started to tighten up a little. Good rhtyhm; overall good run.

Run, Willie, Run!

Training Log - Day 48

Hair status below. The locks are getting a little long for me...4-5 months from now will be very interesting!

Time of Day - 2:30 PM
Weather - cloudy, upper 40's; steady breeze out of east
Route - St Vrain Greenway to big tree
Distance - don't care
Pace - slow
Duration - 46:23
Average HR - 150
Cross training - none. Plan to get back on track tomorrow
iPod - Hillsong
Comments - Legs feeling strong. No tightness or ache in knee. Wind is good. Looking forward to my longer distance tomorrow. Hoping weather will be nice!


Run, Willie, Run!

Training Log - Day 45, 46, & 47

Just back from business trip to Houston. I was able to get workouts Mon - Wed on the treadmill at Lifetime Fitness. I had never been in one of their facilities - must say I was impressed. Today was my day off and back at it tomorrow.

Monday - Day 45
45 minutes at endurance pace. Average HR of 150. Left calf tightened up on me towards end of run.

Tuesday - Day 46
45 minutes at slow pace. Average HR of 143. Left calf was significantly tight and i did not want to push myself too much. Overall a good run.

Wednesday - Day 47
32 minutes at tempo. Average HR of 158. Good rhythm, legs felt strong, no tightness.

Brian, the hair is looking groovy man! I will try to post a pic on Saturday!

Run, Willie, Run!

Hair Challenge Update

The hair challenge is well underway as we agreed to let it grow in late January. By August, watch out! My latest "progress report", as of today, is below. This was after my 7 mile run, so it looks particularly attractive. I'm looking forward to seeing your do, Willie!

T-170 Days

Time was short today, but I made the most of it. In the immortal if not insane words of Charlie Sheen, "Winning!". My knee was sore and I felt it on every stride, but it's not bad enough to take any time off my training. I need the work.

Time of Day - 12:03 PM
Weather - Clear, 69°, gusty winds up to 25 MPH
Route - Bogata out and back
Distance - About 6.5 or 7
Pace - Comfortable
Duration - 64 minutes
Average HR - Unknown
Cross training - Later tonight, core work
iPod - Gregg Allman, "Low Country Blues". Again.
Comments - The weather was great, excepting the winds. I extended my route to about the distance I was doing during the weeks before my knee soreness. It's just a pain I'll have to endure for a while. I popped several Motrin prior to the run and I'm sure that helped. I need more as I type this. 

T-171 Days

After some travel and a gimpy right knee, I was able to get back to training today. The upper portion of my right knee was very sore following my last long run. I was excited to run again, hoping that I'd no longer be sore or injure myself further.

It was a struggle. My upper body was tight and my calves were heavy. Initially my knee felt fine, but after several miles my knee started to feel sore again. To counter that, I cut my route down a little and didn't push it.

Time of Day - 12:15 PM
Weather - Clear, 63°, breezy
Route - Bogata out and back
Distance - About 5.5
Pace - Slow/Medium
Duration - 47 minutes
Average HR - Unknown
Cross training - Later tonight, core work
iPod - Gregg Allman, "Low Country Blues"
Comments - Tough run but I made it through. It actually felt pretty good once completed. Tomorrow hopefully my knee won't make me pay.

Training Log - Day 44

What a difference a day makes!

Time of Day - 12:30PM
Weather - overcast, high 40's
Route - St Vrain Greenway past 119th Street overpass
Distance - no idea
Pace - Slow
Duration - 62 minutes
Average HR - 153
Cross training - Core
iPod - Michael W. Smith
Comments - Legs felt strong. No tenderness in right knee. Good rhythm throughout the run. I am heading to Houston this evening and will be back Thursday afternoon. Joe Scardino has set it up for us to workout at a Houston club during the week. Treadmill here I come!

Run, Willie, Run!

Training Log - Day 43

My guys got it done today with a 23-8 win. Offensive spacing was great and good job running plays which led to many layups.

Ran 62 minutes on E Boulder Trail and it kicked my butt! If it wasn't the hills it was the wind. Good news is...I survived.

Time of Day - 230PM
Weather - mid 50's, partly cloudy; wind screaming out of the west
Route - E Boulder Trail to creek
Distance - no idea
Pace - slow
Duration - 62 minutes
Average HR - 158 (with the hills and wind was impossible to run at endurance target)
Cross training - no...too tired
iPod - Kutless
Comments - Left calf tight and right knee continues to bother me. I ran with a sleeve on my knee and will ice again tonight. If I can just get through this knee soreness I feel like I'll be on the other side of these nagging injuries. Tough run but I was mentally focused and got through.

Run, Willie, Run!

Training Log - Day 42

Back home after 2 day trip...a difficult run!

Time of Day - 5PM
Weather - cloudy, low 40's
Route - St Vrain Greenway to big tree
Distance - not sure
Pace - slow
Duration - 50:29
Average HR - 149
Cross training - no
iPod - Kutless
Comments - Entire left leg was tight - from calf to hamstring to gluteus. Right knee remains tender (just below knee). Overall a crappy run as my body hurt and my mind was elsewhere. I trudged through this one.

Run, Willie, Run!

Training Log - Day 41

In Bentonville, AR this morning. Up and on treadmill around 6:15am - 45 minutes at slow pace. 100 crunches. Good way to start the day. Felt good.

Run, Willie, Run!

Training Log - Day 40

Time of Day - 5 PM
Weather - Sunny; mid 40's
Route - E Boulder Trail
Distance - no idea
Pace - slow
Duration - 45:54
Average HR - 154
Cross training - nothing today
iPod - Carrie Underwood
Comments - Other than my right knee being tender I'm feeling great. Will ice the knee again tonight. Tomorrow is a rest day as I'm traveling to Tulsa on business.

Run, Willie, Run!

Training Log - Day 39

Chad recommended a great trail as I move workouts to more rolling terrain. The portion of E Boulder Trail I ran today was just that - rolling; some gravel; mainly dirt pack. One section was washboard trail along a fence - reminded me of some terrain back at The Basic School in Quantico, VA. Max HR is officially 179 which changes my training zones.

Time of Day - 1:30 PM
Weather - mid 40's, sunny; a wicked, blustery wind out of the west
Route - E Boulder Trail (past the water tower and along the washboard)
Distance - no idea
Pace - slow...except when sprinting 2 major uphills to determine max HR
Duration - 44:57
Average HR - 161
Cross training - Core 10 minutes
iPod - mix of 80's tunes
Comments - Shoulder was not even slightly stiff. Legs strong; sucking wind a little bit. Right knee is not completely comfortable. It is still a little tender at times...will ice this evening as preventative measure. Right now, my mind is properly focused on training and I'm excited about the process.

Run, Willie, Run!

Training Log - Day 38

My 5-6th grade basketball team won 27-10 this morning. The kids played agressive D and put together some good offense.

It feels great to be out on the road again. Tomorrow I plan to determine my Max HR so I can ensure my HR targets are correct. As I look to go on longer weeekend runs, I will begin to research and experiment with hydration carriers and electrolyte options. I will begin with TranRockies to see what electrolyte drinks and energy supplements they plan to offer at aid stations.

Time of Day - 12:30 pm
Weather - Sunny, blue sky; 60 degrees
Route - St Vrain Greenway to big tree
Distance - not sure
Pace - slow
Duration - 47:35
Average HR - 154
Cross training - Core 10 minutes
iPod - Sugarland (can't get enough of Jennifer Nettles)
Comments - Shoulder is a little stiff but no problem running. Legs felt strong, right knee a little sore.

Run, Willie, Run!

T-182 Days

Yesterday was a bit of an eye opener for me. I spent the day with my attorney and the consensus is that I'm losing weight faster than I thought. Although I feel like I'm eating all the time, I've heard this several times now. I've got to work on my calorie intake to make sure that I'm getting what I need. This has never been an issue before, but it seems to be now, so I'll have to increase my protein intake for one thing.

Time of Day - 8:25 AM
Weather - Partly cloudy, 59°, windy
Route - Stonebridge Ranch: Lake Forest to McKinney Ranch to Ridge to Virginia to Lake Forest
Distance - 8 or 9 miles, not sure
Pace - Medium
Duration - 1:21:40
Average HR - Unknown
Cross training - Later tonight, core work
iPod - Maroon 5, various. Not the greatest choice for an intense workout
Comments - I had the normal aches and pains and was a little stiff as I got started fairly quickly after waking up. Generally felt pretty good. At the 68 minute mark I felt a wave of strength and I was fast to the finish. I wanted to extend my time on the road over the weekend and I successfully accomplished that.  Tomorrow I'll need to do it again.

T-183 Days

I'm taking a day of rest after at least 6 days of strong runs. Rest and recovery are important for success too. I plan to hit it hard this weekend.

Shoulder Update

Diagnosis is an overstretched, possibly frayed (but not torn) subscapularis which is one of the four muscles collectively call the rotator cuff. Due to the fact that I have some decent strength in the shoulder PT is not recommended for now. The regiment will be ibuprofen 3x per day for inflamation and icing in the evening. I'm to take it easy with the pushups and not attempt overhead motions with this arm. Reevaluate in two weeks. As long as my shoulder allows, I'm good to run! I'm feeling much, much better and plan to hit the road on Saturday. Considering how I felt Monday night this is amazing news.

Run, Willie, Run!

T-184 Days

I received good news from Willie today when I learned that his doctor diagnosed him with nothing major wrong on his shoulder. He was afraid that he'd torn a rotator cuff and would need surgery but that appears not to be the case. On my side, I feel good that I finished another hour+ run.

Time of Day - 11:39 AM
Weather - Cloudy, 69°, huge winds, really made the back a challenge
Route - Hwy 37 out and back, a few hills
Distance - 7 miles (per car & 1.79 miles per my Nike+.  Yeah, right.)
Pace - Medium
Duration - 65 min
Average HR - Unknown
Cross training - Later tonight, core work
iPod - Linkin Park. "Minutes to Midnight"; never disappoints: aggressive, melodic, angry. Nice.
Comments - I started out tired today after a restless night. The course felt really good going out, partly due to the wind at my back. As a result, I probably went out too hard. Coming back in the wind was a major obstacle, but I dug deep and got it done. I felt really good at the finish and I'm looking forward to a rest day tomorrow.  I'll be with lawyers all day so I'm rearranging my schedule a bit.

T-185 Days

This weeks goal is to get in runs of an hour a day with longer runs on the weekend.  So far so good.

Time of Day - 12 Noon
Weather - Cloudy, 62°, strong and steady headwind, light mist on the way back
Route - Hwy 37 out and back, a few hills
Distance - 7 miles
Pace - Medium
Duration - 63 min
Average HR - Unknown
Cross training - Later tonight, core work
iPod -Velvet Revolver, "Contraband" & "Libertad", particularly enjoyed "Fall to Pieces" & "Gravedancer"
Comments - My lungs feel strong while hydration and nutrition seem good as I've not gotten cotton mouth or bonked. I feel like I'm getting stronger as I train, but my legs still have the same occasional aches and pains. Nothing a little heat can't cure or at least temporarily ease. Starting to think about having to get another pair of Asics before too long.

Our First Press - Part 2

Our little story seems to be getting picked up more and more, but it's in the financial section most of the time.  I'm not sure what the deal is there unless someone is trying to raise some sponsorships for us. Here's another example of what I mean:

http://markets.emoneydaily.com/emoneydaily/news/read?GUID=17182941

Shoulder Update

A miserable night as I couldn't get relief from the shoulder ache. Stayed home today and will see about tomorrow. No running this week unless I get some serious relief. It's tough to be sidelined for a non-running injury...pray it is short term.

T-186 Days

I'm continuing to focus on time on the road at a reasonable pace, not distance. So far this technique has been useful as I've been able to increase my time (and distance) as a result. My Gatorade G 01 trial also continues. So far, so good. I'm looking at a few other nutritional items as well. My favorite training aide remains pasta!

Time of Day - 11:57 AM
Weather - Cloudy, 64°, steady 14 mph wind from the south in my face the entire way back
Route - Hwy 37 out and back, a few hills
Distance - 7 miles
Pace - Medium
Duration - 64 min
Average HR -Unknown
Cross training - Later tonight, core work
iPod - Buckcherry, mix of all their stuff, primarily "Buckcherry", "Time Bomb" & "All Night Long"
Comments - The runs are getting longer and more consistent. My lungs feel pretty good but I do have a few aches and pains, mainly my left calf and right knee. There's nothing major going on to slow me down, so I'll press on. I'm hopeful that Willie won't be sidelined again. We both had to deal with that once already.

Our First Press

Willie and I were recently interviewed for a short piece about our run and blog.  It's been picked up by a number of online sources and I've been told that many more will follow.  Pass the word!

A reprint from CBS is below.

320 Days: A Fitness Challenge in the High Rockies

Monday February 14, 2011 - 11:23 AM EST

Online Press release News Distribution - WiredPRNews.com

Share:

News Source: WiredPRNews.com
McKinney, TX (WiredPRNews.com) It began as a challenge between two former college roommates and will end in an event in the Rocky Mountains that tests both endurance and will. William Skinner of Longmont, CO contacted his former Baylor University roommate Brian Moon of McKinney, TX in October with a proposal. Little did Mr. Moon know what he was agreeing to when he enthusiastically responded that he was ready to compete.

Mr. Skinner and Mr. Moon are participating in the 2011 Gore-Tex® TransRockies Run. 200 teams of two will take on the Colorado Rockies for an epic six day running experience as they cover 120 miles in a point-to-point format run. The course includes a mix of singletrack and forest road stages and reaches altitudes of over 12,500 feet.

“Brian and I have always been competitive and considered ourselves athletic, but we’ve never done anything like this before. It’s definitely going to be a tough, even a little scary”, says Mr. Skinner.

Seeing this as an epic adventure, Mr. Moon immediately launched a blog called 320 Days (http://300twentydays.blogspot.com/) to chronicle the 320 days from when Mr. Skinner issued his challenge until the start of the TransRockies Race. It will provide a detailed window into their experiences as they attempt to transform themselves physically and mentally into elite endurance athletes. As Mr. Moon puts it “We’re just normal mid-40’s guys with an abnormal challenge. This will be an adventure of a lifetime and we think it’ll be fun to follow our ups and downs along the way. ”

Contact:
Brian Moon
briansrunblog@gmail.com
http://300twentydays.blogspot.com/

http://finance.bnet.com/bnet/news/read?GUID=17182941

http://www.einpresswire.com/article/317768-320-days-a-fitness-challenge-in-the-high-rockies

http://www.einpresswire.com/article/317768-320-days-a-fitness-challenge-in-the-high-rockies

http://health.einnews.com/news/colorado-mental-health

http://markets.financialcontent.com/mi.charlotte/news/read?GUID=17182941

Shoulder Update

Shoulder is very, very sore...caused me to sleep poorly last night and ached most of today. Doctor appointment scheduled for Thursday. I'm hoping its a minor issue but, right now, doesn't feel like it. I'm not a happy camper!

T-187 Days

It's Monday so that means a nice run over the lunch hour.  I leave early and get home late so unless I want to run in the dark, this is my only real option.

Time of Day - 11:50 AM
Weather - Clear blue sky, 60°, 5 mph wind from the south
Route - Hwy 37 out and back, a few hills
Distance - 6.5 miles
Pace - Medium
Duration - 60 min
Average HR -Unknown
Cross training - Later
iPod - Arctic Monkeys, "Favorite Worst Nightmare"; Who doesn't love a monkey? Particulary a BA one.
Comments - My calves felt heavy and tight.  I wore way too many cloths. Even technical fabrics get hot if you have on an unnecessary layer. This was not fun most of the time while engaged, but it did feel good upon finishing. I'm glad I stayed with it but I want to be careful after what Willie went through.

Also, I'm going to play around with some Gatorade G Series G 01 Prime as a pre-exercise drink.  After having done so enough to give it a fair look, I'll report back on my thoughts. Hopefully it will provide a boost.

Hair Challenge Update

Back in late January Willie and I agreed not to cut our hair until after the TransRockies Run. That gives us another 6 months minimum of growth. It's only been a few weeks, but it had been a few weeks before then since my last hair cut. With that in mind, here's the current status, even though I've got a baseball cap on. 

T-188 Days

Another beautiful day in the neighborhood. Sorry about the shoulder Willie.  Toughen up marine!

Time of Day - 4 PM
Weather - Clear blue sky, 62°, strong, steady wind
Route - Stonebridge Fitness Circuit
Distance - No clue
Pace - Fartlek
Duration - 47 min
Average HR -Unknown
Cross training - Later
iPod - Anberlin, various
Comments - Went for a form of training I haven't done since college: fartlek. Fartlek has nothing to do with beans or jet propulsion, but is Swedish for "speed play". It's a training technique that involves varying intensity by alternating between slow and fast intervals, based either on distance or time. Fartlek sessions are usually unstructured so that the intervals can vary as the participant desires.  Fartlek puts stress over the aerobic and anaerobic systems so its a great way to mix things up.  My old coach Ted Hoffman taught me about this years ago.  I'd love to track him down. He was an Olympic alternate for Montreal and LA and a great guy.

The heaviness in my legs from yesterday was gone today. Maybe I just needed to get moving again.

You can learn more about fartlek here: http://runners-resource.com/fartlek/

Training Log - Day 37

I started my run with the intent of staying at endurance target but couldn't do it. It was so nice outside and I was feeling so good I decided to push. Legs and wind were great!

Time of Day - 11am
Weather - sunny and upper 50's; strong, steady wind out of west
Route - St Vrain Greenway to big tree
Distance - still not sure
Pace - Fast
Duration - 39:51
Average HR -165
Cross training - Core 10 minutes
iPod - 105.3
Comments - Really felt good to run hard today. I will slow it down again tomorrow. Right knee not sore. Right shoulder, however, was tight. I managed to injure my upper right arm about 6 weeks ago simply by moving my briefcase from backseat of car to the front seat. I know, it sounds crazy. Anyway, it has been sore and I seem to have injured it more while coaching basketball as soreness has moved into my shoulder. Plan to see doctor as soon as I can get an appointment. If it's not one thing it's another.

Run, Willie, Run!

T-188 Days - BMI

Back in October we took a measure of our BMI. As stated then, body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. You simply enter your weight and height using standard measures into an appropriate app or formula and out pops the result. 

The BMI score means the following:

	BMI
Underweight	Below 18.5
Normal	18.5–24.9
Overweight	25.0–29.9
Obesity	30.0 and Above

My BMI in October was a healthy 22.1. http://300twentydays.blogspot.com/2010/10/t-314-days-bmi.html Several months later, using the same app, I calculated a score of 21.9. With consistent training like we've got going now, the score should continue to indicate greater degrees of leanness.

Learn more here http://www.nhlbisupport.com/bmi/

T-189 Days

Texas weather has returned! It's warm and sunny and the snow is gone. It's about time!

Time of Day - 4:15 PM
Weather - Beautiful & 62°, light wind out of the south
Route - Stonebridge Fitness Circuit
Distance - About 5.5 or 6 miles
Pace - Slow
Duration - 52 minutes
Average HR - Unknown
Cross training - Zip
iPod - Chevelle. I needed something a little aggressive today
Comments - My legs felt tight, particularly just above each knee and in my lower left calf. I think maybe the 1/2 marathon took a little more out of me than I thought and I decided not to push the pace much. My lungs were great and overall I felt more loose and at ease as I ran more. Still it's progress. 

We're staying consistent and making gains every day.  Or at least we hope so.

Training Log - Day 36

Austin's basketball team lost by 2 in a hard fought game this morning. The kids really worked hard...proud of their effort/hustle.

Time of Day - 2PM
Weather - sunny, mid 50's; steady wind out of west
Route - St Vrain Greenway to big tree
Distance - not sure
Pace - slow
Duration - 48:10
Average HR - 150
Cross training - Core 10 minutes
iPod - Sugarland
Comments - Felt like I could have run forever. Still have to focus on slowing it down to keep close to target heart rate. Right knee continues to be a little sore.

Run, Willie, Run!

Training Log - Day 35

Hit the road early today as I had basketball practice this evening. Sun was shining and snow beginning to melt...nice.

Time of Day - 4pm
Weather - sunny; mid 30's
Route - St Vrain Greenway to big tree
Distance - don't know
Pace - slow
Duration 48 minutes
Average HR - 151
Cross training - none
iPod - 105.3 Classic Rock
Comments - In an attempt to run close to my targeted endurance training zone I have really slowed my pace...seems too slow at times. Felt good today except right knee still a little stiff.

Run, Willie, Run!

Gatorade G Series

I've been messing around with some nutritional supplements, mainly in the form of Clif Bars and Gatorade products.  Running certainly makes you hungry.

Gatorade recently introduced the G Series, a three product set designed to fuel your body before, during and after a workout.  I thought I'd give G 02 Perform and G 03 Recover a try.

I took a bottle of G 02 with me for my run yesterday. It's basically the original Gatorade that I've used for years.  Featuring sodium, potassium and carbs, it's great at maintaining proper hydration and cramp prevention. G 02 tastes great too.  Featuring 14g of carbs per serving, G 02 gives you plenty of what you need to keep you going. I remain a fan.

G 03 is another matter altogether. Gatorade bills 03 as the "first protein and carbohydrate post-exercise recovery drink formulated to quench your thirst while providing hydration and muscle-recovery benefits". It contains 7g of carbs and 8g of protein per serving.  Both products are fat free.

I drank and entire bottle of G 02 during my run and was never thirsty.  There was no cramping either, so I feel that this is an effective product.  Afterwards I hit the G 03.  While G 03 undoubtedly has the proper ingredient mix to fulfill its promise of an easier recovery, it misses the mark on taste.  Maybe its an acquired taste, but I found it less than appealing.  A quick chug and it was down, but I'd prefer a product that provided the stated recovery benefits without the aftertaste.  I guess we all have to suffer for our art.

Learn more here: http://www.gatorade.com/default.aspx#product?s=gatorade-g

T-190

After yesterdays 1/2 marathon, today is a well deserved rest day. I awoke this morning feeling fresh and motivated. I was expecting a bit of soreness but I feel fine. Just the normal morning stiffness!

Training Log - Day 34

320 Days prior to the start of the 2011 Gore-Tex Tran Rockies run Brian and I committed to each other that we would do this run. Since then, we have committed ourselves mentally (no pun intended) and physically to training for this event. Today, we committed ourselves financially. Team 320 is now an official entrant for the Trans Rockies run! YES!!!!

Time of Day - 5pm
Weather - cold and cloudy; mid 20's
Route - St Vrain Greenway to big tree
Distance - no idea
Pace - slow
Duration - 48 minutes
Average HR - 152
Cross training - Core 10 minutes
iPod - Earth, Wind, and Fire
Comments - Legs feeling strong...right knee a little sore. Running on snow packed greenway is quickly getting old. Looking forward to a warm up this weekend.

Run, Willie, Run!

T-191 Days

There's still some patchy snow and ice out and last night we got down to 12 degrees. It's plenty cold still. The weather afforded me the opportunity to work from home and get some training in at the YMCA as well. Today was a true training milestone, as is indicated in the comments below. I feel great and I'm happy with my conditioning level at this stage of my training. Still a long way to go.

Time of Day - 10:30 AM
Weather - Mid teens out, nice and warm in
Route - Treadmill at the Y
Pace - 9:50 min/mile; fairly easy
Heart Rate - 134 about 5 miles in, 150 at 9 miles in, 163 following a pretty hard quarter mile kick to finish
Time - 2:08:00 (hours)
Distance - 13.25 miles, slightly in excess of a half-marathon (Hey Brad, it's got to be the socks!)
iPod - Rolling Stones, "Some Girls" & Brown Sugar; Taking Back Sunday, "New Again"; perhaps an unusual mix but it works for me
Comments - I ran for an hour yesterday and felt strong and fresh at the finish. Today I wanted to do at least as much clock time. As I got into it, I decided to keep on going, just to gauge my fitness.  Before too long, I decided to go for a half marathon distance (13.1 miles), knowing that this would take several hours at the reasonable pace I was working. My body felt good through the run. After an hour and a half, my left upper traps got a little tight, but no big deal. I made it fine, and felt like I could have kept on going for a while. My legs gave me no trouble and my problems with my right hip flexor seem to be history.

I'm actually pretty proud of what I did today.  I haven't really been training consistently for very long and this provides a measure of confidence that I'm on track and I've still got some ability.  My legs are a little tight after sitting for a while now, but no major issues. I think I'll take tomorrow as a rest day and get back after it Saturday.  Overall, I'm slow but pleased. 

Training Log - Day 33

Brian, I reward myself with a Starbucks every morning!

Time of Day - 5pm
Weather - cold, low 30's; sunny
Route - St Vrain Greenway to big tree
Distance - no idea
Pace - slow
Duration - 48:23
Average HR - 149
Cross training - Core 10 minutes
iPod - Sugarland
Comments - Greenway was snow packed with a few slick spots. Had to run at a slower pace which actually put me closer to my target heart rate. Good rhythm; legs feeling stronger...consistent stretching is really beginning to pay off.

Run, Willie, Run!

T-192 Days

It's another ice day in Dallas, so I'm going to venture out to the local YMCA.  Fortunately it's only about a mile away, so I'll happily slip and slide my way there.  I can't take random days off just for the weather any more. Still, this cold really doesn't agree with me as I get cold way too easy.

Time of Day - 11 AM
Weather - Mid teens with a 40 MPH north wind; glad I'm inside
Route - Treadmill at the Y
Pace - 10 min/mile; fairly easy
Heart Rate - Low 150's max
Time - 60 minutes; ran out of time as I have a lot to accomplish today
Distance - 6 miles
iPod - Raconteurs; a little Jack White suits me fine on a cold day
Comments - I'm happy to have a way to maintain my exercise in the bad weather. One thing I don't like about the treadmills is that the Heart Rate bar in front can "encourage" bad form. The height of it can force your hands too high if you run too close to it. If you're too far away, you'll fall off the back.  At least that would be funny to see. I got a little Starbucks reward when I finished.