Boston 2013 Days 32-38: ESBRU

Did you know that this coming Wednesday, February 6, is the annual ESBRU? That would be the Empire State Building Run Up. Aimee and I are officially adding this one to "our list" but since we don't make it to NYC that often, we may just have to visit sometime and do it for fun. Want to see what it's like? Here is a video from Runner's World.

I removed the video because it was playing when the page loaded.

And a funnier one from SNL



Mileage for January 167; Bide 19 Miles; Swim 7.93 Miles

Boston 2013 Days 28-31

Tomorrow I am speaking to my Middle School about running and self determination; so I made a video. This week so far: 8, Swim, 9, 5 + Swim. Hope you enjoy the video.

Boston 2013 Days 21-27: Training Plan Decisions

As I finish up week four and inch closer to my higher mileage weeks, I have made a decision to return to my 5 day a week plan over the current 6 day a week plan that I have used for the past 2 years. There are two main reasons for doing this: rest and an increase in swimming. My mileage will remain roughly the same with the addition of a longer weekly run over a shorter one. The additional day off will be used for swimming and/or biking as I work toward my goal of a half ironman while maintaining Boston training.

The training schedule will be a combo of both previous training plans resulting in what I hope will not only prepare me for Boston but still run a great time. What I'm thinking:

Saturday; long run
Sunday; recovery run and long swim
Monday; mid-distance run
Tuesday; swim only
Wednesday; tempo run or speed work
Thursday; short run and swim
Friday; rest

We will see what happens come April.

Weekly totals: 37 Running, 4500 yards swimming, 0 bike

From an earlier post here is my 100 Mile Club going strong!

Boston 2013 Day 19 and 20: Trails

Saturday was the first time this year that I have made it out to the trails. Not only did I go, but I took quite the crew with me. Over the past several weeks I have been talking with a few other runners about hitting the trails and then signing up for a trail race. Last year I competed in 3 trail races (2 - 50k's and 1 - 60k) and they were probably some of the most fun I have had while running. So, on the tail end of our brief January warm up my Aimee, Marlie, and 3 friends (Brian, Liz, and Lindell) joined me at Hawn State Park for a 7 mile trail run. It was a great change of pace from the road. Looking forward to many more and hopefully some races along the way.

Weekly totals: 37 miles running, 2200 yards swimming, 0 bike.

Thanks to Brian for the picture. Great view from the trails.

Boston 2013 Days 14-18: Warm Welcome

A good week of training ended with a nice warm welcome Thursday and Friday. Temperatures made it up into the 50's and even 60's on Friday. This led to some great running weather and even my first bike ride of the year. It was nice to be able to run in shorts for a few days and not have to layer up; my washing machine agrees. This week consisted of two four mile/swim bricks, a 6 miler, and an 8 mile tempo.

Friday's bike ride was also a nice change of pace from running. I headed up one of the biggest hills in the area for the first time then rode a loop that returned to "the hill" only I got to take the easy way down; at 47 mph! Below is the picture from right before my decent.

Boston 2013 Day 12 and 13: 100 Mile Club

During our school's Christmas break I read an article in Runner's World about a teacher in California who started a 100 mile club for her students. You can read the article here. The club now reaches over 140 schools, has its own website and you can even register your own club at a cost of $10 per student. So that is exactly what I decided to do, except the $10 per student part. I was unsure how well this would go over since my district is in a lower income area and healthy lifestyles are not necessarily encouraged let alone paid for. 

I decided to start a 100 mile club at my school with a goal of May (end of school) instead of the whole year and there is no cost to students. Using Strava I set up a club page, also free, and will keep a log of students mileage using Google Forms. Students who reach the 100 miles will receive a shirt, also free courtesy of Edward Jones, just like we all do whenever running a marathon or similar race. I don't really have goal for numbers, just a goal for healthier kids. You can check out everything I set up for yourself by clicking here. 

Saturday was a 12 mile long run, Sunday off. Totals for the week 37 miles running, 2800 yards swimming. 

Boston 2013 Day 9-11: Training Logs

With the new year I have been looking into some new training logs. I have always used Runner's World as my log because it is free and I frequent the site, but lately I have wanted something that I can access to as an App on my iPhone or iPad. So, I started using TrainingPeaks which is the other training log Runner's World offers. This is the log where my marathon training plan was bought and stored and it is available as an App. Finally, today I fiddled around with Strava and added those Apps to my devices. Here are the pro's and con's I have for each. Running Update: Wednesday 4 easy with 1000 swim, Thursday 6 tempo, Friday 5 easy with 1 mile swim.

Runner's World Classic Log
Pros: Free, easy to use, Run, Bike, Swim and Weight totals all displayed on same page, weekly, monthly, and yearly run totals, calendar and graph views of running workouts, keeps track of race PR's.

Cons: No App, main focus is running, no upload from device capabilities, can't plan future workouts

TrainingPeaks 
Pros: Ability to upload a training plan, App for iPhone, track meals

Cons: Everything else (summary, planning, charts, compatible GPS and App uploads) requires a monthly fee ($20) or yearly subscription ($120)

Strava
Pros: Free, iPhone GPS Apps for both running and biking, ability to upload Garmin device on website, more social with club features online for friend challenges, keeps track of totals, ability to log swim

Cons: Swim totals are not displayed, some additional features require upgrade with monthly fee ($9.99), separate Apps for same GPS function (run vs. bike)

Do you use different training logs or keep everything in the same place? Do you use GPS Apps or just a Garmin? Curious what everyone else does and likes.
 

Boston 2013: Day 7 and 8: Reflection Runs

There were big changes for us in 2012, most notably pictured below, but one thing we tried to do was remain consistent as we could with our running. Mission accomplished; and we even managed to mix in our first triathlon. 

The last two days of running (5 and 6 miles respectively) I have used as "Reflection Runs". My wife calls me nostalgic, but I just like to think back on the year that was and be thankful for my ability to run. Here is a graph of my running for the past 12 months.

2012 Totals: 

Run: 1703

Bike 1032

Swim 38 

Marathons: 7 (Houston, GO! St. Louis, Flying Pig, Minneapolis, Chicago, RNR St. Louis, Bass Pro)

Ultras 3: (Post Oak 50k, Land Between the Lakes 60k, PsychoPsummer 50k)

  

One Half in Indy where I got to run the Speedway and kiss the bricks 

BQ and PR in Houston 3:03:20

Completed first sprint Triathlon at Trail of Tears with 12 week postpartum wife winning her age division  

Overall 10k Winner and 7 month prego finisher  

And my amazing (and pregnant half the year wife) still completed 2 halves (Houston and Bass Pro), Three 5k's (overall female winner in one), and a sprint triathlon. 

Goals for 2013: 

Kick Butt at Boston in April 

Half Ironman 

Another Trail Run (ultra) 

Break 3 hours in Marathon (always a goal) 

Break 18 min in 5k (always a goal) 

Bike and Swim more 

Strength Train more 

Stay injury free 

Wishing everyone out there the best in 2013 in running and in life. Hope you set, meet, and exceed the goals you have for yourself!