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Trying to Come Up with a Racing and Training Schedule

Monday, January 25, 2010

Time: 3:00pm
Location: Bailey, Colorado - Burland Subdivision
Timed Distance: 3.1Miles
Time: 32:57 Minutes
Average Pace: 10:30 min/mile
Company: Alone
Total Time: 55 minutes (Warm-up, Timed Run and Cool-Down)
Weather Condition: Clear, Temperature 27.8 F, Feels Like 16.4 F, Wind 16.1 mph SSW, Humidity 37%, Patches Snow and Ice

Elevation: 8,086 ft to 8,310 ft (Hilly with 224 ft of Elevation Change)

I need to get a formal training program. I usually just wing it and do what I feel like doing. Today I did an easy 5K hill run. Yesterday, I combined W6D1 and W7D1 of the C25K program. I also threw in 2 x200 and 2x400 speed intervals.

I am roughly following 5K training program from Running Planet. Then, when I feel like it, I shift gears to a 10K program. I think a bit more training structure would be good.

I have attempted to put together a racing schedule for March, April and May. A number of really interesting races have yet to be scheduled. Here is my tentative schedule:

Mar 7, 2010: Dam Run 5K - Greenwood Village, CO

Mar 20, 2010: HRCA St. Patrick's Day 5K Run- Highlands Ranch, CO

Apr 10, 2010: HRCA Heritage/Adventure Run 10K - Highlands Ranch, CO

Apr 24, 2010: Sierra's Race Against Meningitis 5K Run/Walk - Loveland, CO

May 8, 2010: Blazing Bullets 10K Trail Run - Westminster, CO

Jun 12, 2010: Run the Rockies Ten Mile Creek 10K - Frisco, CO

Jun 19, 2010: Joe Colton's Off Road Adventure 5K Run - Rollinsville, CO

Jul 4, 2009: Freedom Run 5K - Evergreen, CO

Aug 7, 2010: Creek Streak 5K run - Aurora, CO

November 20, 2010: Bailey Days Extravaganza 5k Run/Walk, Park County, Colorado

The 5K Bailey Days run that is a really cool event. This race is only advertised in the local Fairplay Flume and Park County Republican newspaper. The participants are some of my neighbors, Park County Sheriff deputies, Plate Canyon Firefighters, and kids from the Platte Canyon HS Track Team. Bailey is a small town. We all know each other. This is as fun as it gets.

I will be able to refine my schedule as other races become available. I will at least pre-register for the first few of races on this list.


  Member Comments About This Blog Post:

KAYAKID 1/27/2010 2:50AM

    looking good! I too have a big running schedule for this year. I already had 1 race a couple weeks ago and the next one is in about 3 weeks. I have 3 halfs and maybe 4 and Hood to coast relay in august. good luck to you. maybe check out the smart coach on runners world - you enter your last race and it will set up a training schedule for you based on time. I am using it for my half training.

good luck to you.....

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DAVIDMU89 1/25/2010 9:24AM

    I have a number of races that I run during the year . I try to run at least one per month.I also sign up in advance, that way I have committed financially and I am such a tightwad that I will not miss! Second, since I have committed , I now must train so that I will not finish last or not finish- and this has never happened. Good luck to you.

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ELYMWX 1/25/2010 1:35AM

    Having a plan, even a rough one is a always a good start! The number of times I've seen projects flounder for lack of a decision while people agonize about making the "perfect" choice is large - some people are never able to learn that often the difference between the perfect choice and the second-best choice is minuscule, but the time you lose in chosing is time you'll never gain back.

To that end, I guess I should start my planning too. My starting date is tentatively mid-March: me breaking 200 pounds (yes, I'm giving myself the reward of running! Am I a sadist?), and the only other point that's mapped out is a Half Marathon at Disneyworld in early 2011 with my wife (am I a maschochist?). I need to fill in the line between, and let my wife know in June if I'm going to be able to do it, so she can chose which Half to run!

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Miserable Run

Saturday, January 23, 2010

TIME: 2:00pm

LOCATION: Bailey, Colorado -- Platte Canyon High School Track and Cross-Country Trail
TRAINING: Slow Intervals + 2 x400 Speed Intervals + 2 x 200 Speed Intervals
AVE PACE: 12 min/mile
400 SPEED INTERVAL PACE: 7.4 mile/min
200 SPEED INTERVAL PACE: 6.1 mile/min
COMPANY: Alone (As Always)
TOTAL TIME: 75 minutes (Stretching, Running /Walking, Speed Intervals, Cool Down)

WEATHER CONDITIONS: Sunny, Temperature 29.8 F, Feels Like 15.6 F, Wind 25.3 mph SW, Humidity 24%, Patches of Frozen Snow.

ELEVATION: 8047 Feet

I had a perfectly miserable run today. I mostly ran on a track. The wind was really fierce at 25+ mph. As I would come around the back straight, I would get hit in the snoot with a blast of freezing wind. After a few laps, I really started to dread that back straight!

I have lived in the Colorado my whole life. I can take quite a bit of cold and wind. I have got to say that 25 mph icy blast hurt like hell! My lower lip cracked and started to bleed. My eyes were watering. I did something I have never done before - I gave up!

First time for everything!

I took this photo today. Note the brush near the river is bending over in the wind.

Here is the same place last summer. I want it to be summer.

  Member Comments About This Blog Post:

HARRINGTON5 1/24/2010 12:20PM

    I hear ya buddy! You are a champion. I am glad you stopped. You sure don't need to get sick again. Wise decision!

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BSTAKINGACTION 1/24/2010 10:46AM

    HA! I'm looking out my window at gray skies and what I thought was fog. I'm realizing its driving sleet. Oh yeah...I'm beginning to want summer too. Today's run is going to be a doozy.

You may have given up, but you got out there and attempted it. Could've just watched it from the couch!

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IRONGRANNIE 1/24/2010 1:47AM

    The things we put ourselves through!!! That is truly awful weather to try to run!!!

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DSQUARE22 1/23/2010 11:36PM

I can feel it too!
Summer is coming. Say it long enough; it will be true!

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Welcome to My Home Gym

Wednesday, January 20, 2010

I took some photos of my home gym last May. A good home gym is a real time saver. The only problem is that sometimes I feel guilty if I am not working out. I spent quite a bit to get the best equipment possible. I have had my equipment for over 10 years. My "Tuff Stuff" is still going strong.

Dumbbells are indispensable. My set ranges from 3 to 50 pounds.

I have a Half Cage and Smith Rack. The half cage has adjustable weight rests and spotter arms. This is my free weight squat rack with Olympic weights. The weight looks heavier than it really is. This is 275 pounds.

This is a Smith Rack with ball-bearing guides. I use the Smith Rack for bench press. I like this Smith Rack since the steel guides are at an angle, which allows a very natural movement. This is 185 pounds. Olympic weights are great.

The Half Cage also has a weight stack. The weight stack can be used for lat pulls, weighted rows, adduction/abduction, curls and other pulley type exercises. Very versatile.

This is an adjustable bench. Note the attachment on this bench for leg curls and leg extensions.

Never underestimate the utility of a simple flat bench.

This is my leg press machine. This piece of equipment is excellent for calf raises, hack squats and, of course, leg press.

I have a great elliptical trainer. This is a Kettler with Siemens electronics. Bullet proof!

We have lots of mountain bikes. We live in the mountains so that makes sense.

CD player belts out high-tempo tunes.

Portable DVD player provides some entertainment while working on the elliptical. I like "Vertical Limit" and "Star Trek". My wife likes to watch "Home Alone". I have to admit Daniel Stern getting hit in the face by the iron falling down the laundry chute still cracks me up!

Here is a good place to relax after a hard workout. I suppose that gardening could also be considered a workout. There is nothing like garden fresh vegetables.

My workstation.

What the heck is that?

Thanks for visiting.


  Member Comments About This Blog Post:

HARRINGTON5 1/23/2010 4:59PM

    WOW, That is quite a setup. Our community gym isn't even set up that good! No wonder you look like you are in great shape!

Thank you for the comment on my blog. not having a computer is really delaying my responses, but i really do appreciate your comments! Cynthia

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CHARGER25 1/21/2010 12:43PM

    Super stuff!

Must be nice to have the room.....I would have to give up the garage.

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GBOOMER 1/20/2010 8:35AM

    Thanks for the tour! What a great home gym!

Your "bullet proof" equipment reminds me of our True treadmill. We've had it for about 20 years now and it still runs great. Only had one or two maintenance calls over the years and it has been moved between homes four times. I'm still using it nowadays when outside is icy or my legs want a slightly less intense run.

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GSCOTTC 1/20/2010 7:54AM

    That is some really great equipment. Beats the heck out most hotel "gyms".

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MUSIC66 1/20/2010 4:20AM

    that great have fun.

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IRONGRANNIE 1/20/2010 4:04AM

    I am soooo jealous! What a great gym.

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CHICLITE 1/20/2010 12:11AM

  wow thats a great home gym! emoticon

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Recovery Workout

Tuesday, January 19, 2010

TIME: 5:00 pm
LOCATION: Bailey, CO - Home Gym
TOTAL TIME: 60 minutes

While running on Sunday I got tired too quickly. My hamstrings were really bothering me. I was very slow. I decided I need some time to recover. I wanted to stretch and do my therapy exercises. Here is what I did:

10 minutes - elliptical trainer (warm-up)
20 minutes - slow stretching
20 minutes - therapy band exercises
10 minutes - elliptical trainer (cool-down)

Total Time 1 hour

The stretching and therapy band exercises were given to me by my physical therapist. I went through some rehab last summer and have been working to keep from getting re-injured.

I also pushed my caloric intake to the top of my range. I think I few more days of an easy workouts and I may be able to run a bit better.



I wonder if I will ever be a good runner

Sunday, January 17, 2010

TIME: 3:00pm - 5:00 pm
LOCATION: Thunderridge HS Track-- Highlands Ranch, Colorado
5K TIME: 29:24
AVERAGE PACE: 9:43 min/mile
TOTAL TIME: 120 minutes (Warm-up, Timed Run, Interval Run, 4 x 100 Acceleration Drills, and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature54.1 F, Feels Like 51.4 F, Wind-Calm, Humidity 3o%


I decided to cheat today and drive down to a lower elevation for my run. I ran on a concrete trail along a green belt today. I am not a fan of concrete.

Due to the nice weather there were plenty of people out walking and running. I decided to time the first 5k. I ran intervals for another 5k. My intervals consisted of 90-second runs followed by 60-second walks. I am trying to get some endurance.

Then it happened. A 20-something woman ran past me. She had a perfect even stride. Her rhythm was beautiful. She was a good runner.

I am an erratic runner. My pace is all over the place. I go from blazing speed to limping along. I have tried to do a nice even pace. I have yet to be successful. I really don't know why.

When I got back to the high school there was a guy running at a nice even pace around the track. I think I am the only person on the planet that can't run at a consistent pace.

I am pretty sure I am a terrible runner. I am not particularly slow. I just get where I want to go in a pretty ugly way.

After my attempt at distance running, I decided to do 4x100 acceleration runs on the football field. I am good at these sprinting drills. I just wanted to finish my workout with something I could do well.


  Member Comments About This Blog Post:

ELYMWX 1/18/2010 10:33PM

    My walking pace is pretty even (now). Running? Don't do enough of it to know. When I ran as a teenager it was usually on a hilly trail so I couldn't keep an even pace. I guess I'll find out soon if I can gt an even pace as an adult...

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DELRIO1 1/18/2010 10:17PM

What percentage of the population over 50 is even trying to run? I think that puts you in a pretty select group by itself. My guess is that if you start small (say for the first mile)trying to keep an even pace then you can build on that. May just be a matter of building up some additional strength to get you flowing smooth. You'll get there, I have no doubt!

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RUNTRILAUGH 1/18/2010 9:08AM

    do you have something like a Garmin to help watch your pace? Not to discredit your great 5k time, as I too have this problem...

BUT, since I received my Garmin 405, I can watch myself and my pace... It does help keep me on track. The "virtual partner" on this watch has really helped....

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    "I run, therefore I am". Bruce, who (besides yourself) told you that you are not a good runner? And how long did you actually watch these runners keeping up their "nice even pace"?

Also, how often have you been running on this concrete flat track compared to them? Maybe this is the ONLY running they do. Run on flat pavement long enough and ANYONE can even out their pace.

You just came off a run full of very large hills, if I"m not mistaken. Hill running is not conducive to even pacing...there's no way it can be.

So, hey...give yourself a break. You're out there doing it, challenging yourself to different kinds of terrain AND to different speeds.

Your time for your 5k is awesome and you're doing speed intervals. Ummm...I can't remember the last time I actually did speed intervals.

Maybe I'M the bad runner?

Comment edited on: 1/18/2010 8:33:06 AM

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PRINCESSNURSE 1/18/2010 8:01AM

    As long as YOU enjoy running who cares about even pacing and all that stuff?

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CHARGER25 1/18/2010 1:51AM

    Not that I know a darn thing about running....but when riding the bike, it seems as if you have to do a lot of biking to be able to calibrate your internal clock to an even pace. It maybe the same for running.....it just takes time.

I give ya high marks for just going to a track that seems it is always empty and running alone.....I can always find someone out here that is willing to race by me on my bike.

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IRONGRANNIE 1/18/2010 12:42AM

    You are not the only one!!! Trust me!! I am all over the place, too. I am luckier than you in that no-one EVER runs past me because no-one in my village runs!! I do get stared at though and sometimes honked and one day nearly run over by the only car I saw in 5ks! Just keep up what you are doing because you obviously enjoy it and that's what it is all about, after all.

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