Thursday - September 30th (3 Miles)

The last day of September brought a short 3 mile run. I did not keep the per mile pace, but I ran it in 32.28 total time. I was hoping to run a little longer but felt a little fatique. I gave blood yesterday and think that might have had something to do with the fatique.

Two more tough runs this week - a long easy and a tempo.

Tuesday - September 28th (5 Miles)

Interval Run
Today presented a major challenge. I had to step up the interval runs to include further distances. This seems to be the general trend of the training. Every week you add more distance to the intervals. For the last two weeks I have been running 200m intervals today was different. I did run the same format however. 2 mile warmup, intervals and then a 2 mile warm down.

The numbers look pretty good, you can start to see some progress.

Mile 1 - 10.44
Mile 2 - 10.30

200m - 49.00
1.30 walk
200m - 53.41
2.03 walk
300m - 1.25.97
2.30 walk
300m - 1.28.24
3.10 walk
400m - 2.05.32
3.08 walk
400m - 2.10.00

Mile 3 - 11.22
Mile 4 - 11.25

I was really sucking wind on the last 100m of the 400s. I see room for improvement.

This was really a great training run. Times looked good and I did not feel too fatiqued after the run.

Now a well deserved day of rest and then a Tempo run.

End of Week Two

Week 2 seemed to be a really great week. I felt as though the training in week 1 paid off. It seems as though I was able to run faster and longer in general. The tempo and interval runs seem to really be the key. I know that I will pick up the interval runs are a great deal more aggressive in week 3 so I am looking forward to them.

My total miles for the week were a little over 20. Next week I go to a little over 22 - it is said that you do not want to add too many miles per week.
As far as the weight, it really did not seem to go down much this week, but I really ate a bit more then I should have. Weighing in on Saturday was really important. It give me a solid way to measure my progress instead of the "how do my pants fit method"

I really notice the difference having a real training program - it requires a great deal more descipline and makes you stretch....

Well, heres to the start of week 3.

Sunday September 26th

Today is an easy/long day. It was a beautiful day in Rochester, the temp was about 75 and it was nothing but Sun. I went to the Y and met up with someone who I have worked out with in the Weight room over the past few years. Bill also runs a great deal, I typically do not run with him because he is quite a bit faster then I am. Today however he ran my 6 miles with me (at a pace more in line with my ability) We ran on the canal. The times we as follows:
Mile 1 - 10.55
Mile 2 - 11.38
Mile 3 - 11.37
Mile 4 - 11.50
Mile 5 - 12.26
Mile 6 - 11.35
Overall not too bad, it felt pretty good.

The official weigh in!

261
It is not a surprise that I need to lose some pounds if I am going to make it through both the training and the distance for a half marathon. I have been following weight watchers for the past couple of weeks, but today was the official weigh in - translation, I joined weight watchers so that I have to go weigh every week. It is really a great thing to do - it adds an extra layer of descipline to the whole weight thing. The official starting weight is 261 - that means I need to lose about 31 pounds before the run. If my runs are like yesterdays, then dropping 31 pounds will not be an issue. I will keep you all updated after the weigh ins

Friday- September 24th

Interval Run Day - This was a really challenging interval run, but when I got done it felt like I had really accomplished something.

Mile 1 - 10.35
Mile 2 - 10.54

200 - 54.13
200 - 52.38
200 - 53.99
200 - 58.28
200 - 58.64
200 - 59.14
200 - 61.25
200 - 57.41

Mile 3 - 11.50
Mile 4 - 12.02

I have never sweat as much as I did during this run - it felt great. I am really looking forward to next weeks. The program calls for longer interval runs.

Thursday - September 23rd

A little bit of a slog day - I ran a short 4 mile run at a pretty slow pave. I did run on the canal so at least it was a pretty run.

Mile 1 - 11.30
Mile 2 - 12.00
Mile 3 - 12.00
Mile 4 - 12.10

I felt pretty tired from the Tempo run the day before.

Wednesday - September 22nd

I decided to add a little to my Tempo runs after talking with Steve Smith at the office.

Mile 1 - 11.19
Mile 2 - 9.25
Mile 3 - 11.24
Mile 4 - 9.35
Mile 5 - 12.28

My heart rate was in good shape for the run.

End of Week One

The first week is out of the way and I am still able to walk - it was really a great week. There is a difference when you have a planned training schedule. I have been running for some time, however, when you train you have a purpose for every run and it does push you.
I also know that it is critical that I work on getting the weight off - the strain it places on my knees, legs, speed, heart, etc. is enourmous.

I am looking forward to a rest and then the begginning of week 2.

Sunday - September 19th

The easy / long run day. Every week there is a easy / long run that is meant to build up endurance. The key to these runs is that you keep a pretty stable pace - my target for these is generally 11.45 minute miles at this point.

I ran a total of 6 miles:
Mile 1 - 11.38
Mile 2 - 11.48
Mile 3 - 12.04
Mile 4 - 11.26
Mile 5 - 12.04
Mile 6 - 11.54
Total - 110.14

This was the first time I ran on the Lehigh Trail. It is a really nice trail that has a soft and wide path. I think that entire trail is about 13 miles or so. The setting is really great - big trees and lots of outdoors. They do allow horses on the trail so you do have to keep your eyes open for you know what.

I am going to probably try to run this every other week or so. I would like to try my first 10 miler on it.

This run will continue

Saturday - September 18th

Finally a nice easy run - after a day of rest you would think I could do this fairly well. I was still pretty beat from the interval run but I managed to squeeze out a 4.5 mile run in 54 minutes. My GPS quit on me so the time is not exact for this run.

Thursday - September 16th

Day 2 was my first Interval run - these are clearly the most difficult for me. The objective of the interval run is to build up speed and recovery. In general these are best done on a track. I ended up going to Mendon High.

My general routine for intervals will be a 2 mile warm up, intervals and then a 2 mile jog.

With that in mind here were the times for my first intervals:
Mile 1 - 11.30
Mile 2 - 11.33

Intervals
200 - 56.13
200 - 51.99
200 - 53.99
200 - 54.93
200 - 56.80
200 - 59.21

I rested 1.30 minutes between each interval.

Mile 3 - 13.27
Mile 4 - 13.10

I was dead tired after these. These seem to be the basis for training. I will be interested to see how these progress.

The First Training Run!

The time has come to actually start the training efforts. I ended up being on the road early in the week so I put off my first run to Wed. September 15th. I went to the Y and ended up doing a Tempo run.
Mile 1 - 11.30
Mile 2 - 9.39
Mile 3 - 11.39
Mile 4 - 11.11
My average HR was around 155. It was a pretty nice way to start off the training.

The start!

The date and place has been selected. The training program has been designed and now it is time to implement. The goal is simply a half marathon in Austin, TX in late January. The training program is 8 weeks, and I will do it twice prior to the run. It started on September 13th.

There are two things that I know have to be done to make this a reality. First, I have to stick with the training plan. Second, I have to get my weight down. It all seems so simple. Let the journey begin. I will post my thoughts and training, weight and ultimate times on this site.

Here's to Austin and wish me luck!!