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This week in training so far

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Thursday, May 09, 2013

Just a quick entry before heading out to work. I have done really well this week. Sunday evening I headed out for what I term a "baseline run" Basically what that is and the theory behind it is simply to see where I am at fitness wise before I start my run training. I'm sticking my toe in the water before jumping in. I'm sure there is some reasoning's and logic that says that doing such is not a good idea but that's just how I roll, I just need to know where I am at especially after a long winter of no running, just alot of strength and conditioning training.

I want to know where my endurance really is so I swing everything in my favor, no race pace. I answer the question "If I took as many walk breaks as needed, no hard push, how far can I go and still feel good?" I is not a "party 'til you puke" sort of run where you lay it all out there until exhaustion just to rack up a big number.

I am happy to report that I was able to do 9.25 miles with minimal effort and it showed the next morning, I felt fine. I was overjoyed to see that my Winter training paid off and proved to me once again that a dedicated strength and conditioning program can really help to prevent loss of fitness over the off season. The best part of it was that while the perceived effort was low, the pacing was very close to half marathon race pace last year in spite of the walk breaks. Based on my pace and how I felt, I predicted that my half marathon time based on that effort would have been around 3:05. Last years best was 2:59 so that's pretty good in my book for the second run of the year and having 3 months of run training ahead of me for my 70.3.

Yesterday went for a trail run, 10k (6.2 miles). TONS of hills and it was really challenging and it was SO beautiful out. Here are some pics from that run....









Today I am headed to training right after work then off to the bike shop to get my bike looked over and fitted to make sure every thing is right, I only had a basic fitting last year and I fooled around with the positions quite a bit so I want to make sure that biomechanically, the bike is ready to go. the last thing I want is to rack up high mileage on a bike that will stress muscles that do not need to be engaged, that is trouble with a capital T.

Ok, gotta split...

Thank you so much for all of your kind words and support, it means ALOT!!!

Got a few days left in this week but so far, we are really off to a great start.




Find me on Facebook...
www.facebook.com/robert.
wadhams.7


Blog....
mailboxes2miles.blogspot
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  Member Comments About This Blog Post:

MONTREAL12 8/4/2013 2:33PM

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ADAPTINGANNIE 8/1/2013 6:12PM

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EFFRAYECHILDE 5/24/2013 8:00AM

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AMANDACOETZER 5/21/2013 6:43AM

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GRAMPIAN 5/20/2013 6:05AM

  Y emoticon ou're doing so well!

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JUSGETTENBY42 5/12/2013 12:17AM

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CLIMBERS_ROCK 5/11/2013 6:23PM

    Great job. emoticon

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NEWTINK 5/11/2013 2:37PM

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BLUEJEAN99 5/11/2013 1:51AM

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MISSBOOBOOKITTY 5/11/2013 12:10AM

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JAMER123 5/10/2013 11:10PM

    You are doing great!! Keep it going!!
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_JODI404 5/10/2013 10:57PM

    I really do LOVE my strength training too!!

Wonderful that you are starting out in such great condition!

Love your pics!

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NCSUE0514 5/10/2013 10:34PM

    Keep up the great work!

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CICELY360 5/10/2013 10:32PM

  good blog

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IDICEM 5/10/2013 8:44PM

  Love the updates on your training. It's so nice to be outdoors now that the weather is good.
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CHARTHESTAR 5/10/2013 8:20PM

    I love being outside on paths too. so far that is my favorite place in which to run/walk

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JIBBIE49 5/10/2013 7:58PM

    Great to see your blog featured in the Spark Mail. What an honor. emoticon

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LISA_FRAME 5/10/2013 7:46PM

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LIVELYGIRL2 5/10/2013 6:29PM

  Your doing tremendous!! We like your inspiration here on Spark.

That's quit a feat, the races you've done and are working toward emoticon

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LIFETIMER54 5/10/2013 2:34PM

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DIANNEMT 5/10/2013 1:07PM

    Great job!!

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PATRICIAANN46 5/10/2013 1:03PM

  emoticon You are emoticon

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FAVORITEAUNT84 5/10/2013 12:41PM

    emoticon
You. Are. EPIC.
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JENNIFERWEIDEN 5/10/2013 12:40PM

  I look forward to all your words, and wish you the all the best. Keep posting, because you are inspiring and have very keen insight, yet your readers still feel like you're one of them, trying, struggling, keeping on. God bless you.

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HEARTS116 5/10/2013 12:38PM

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SANDYCRANE 5/10/2013 11:48AM

    Sounds like you are well prepared for your race. Keep up the good work.

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LINDAK25 5/10/2013 11:40AM

    Wow! Even though you had a tough winter you made it through and you're stronger than ever! That's fantastic!


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JOANNHUNT 5/10/2013 11:14AM

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IAMAGEMLOVER 5/10/2013 11:09AM

    Nice pictures emoticon

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GRIZ1GIRL 5/10/2013 10:17AM

    Beautiful trail--great training! Good for you! :)

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ABUFFKIN 5/10/2013 10:15AM

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WORKNPROGRESS49 5/10/2013 9:34AM

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MANDAMYMANDA 5/10/2013 9:27AM

    Way to go, you!

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SHANNONY84 5/10/2013 8:58AM

    It sounds like you are on track! Keep sparking!

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NEWMOM20121 5/10/2013 8:48AM

    Great job. You should be proud

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MIMIDOT 5/10/2013 8:28AM

    Sounds like your training is right on track. Good going!

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MOMMY445 5/10/2013 8:22AM

    sounds like you have things under control! that`s great!

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ROCKYCPA 5/10/2013 8:19AM

    Good for you. Keeping up your training whether it is strength or aerobic kept you in shape!

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CHERYLHURT 5/10/2013 7:19AM

  Great job!

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KLMEIRING 5/10/2013 6:36AM

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PENOWOK 5/10/2013 6:35AM

    keep up the great work!!

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BESSHAILE 5/10/2013 6:32AM

    Amazing how it all goes together, this healthy living stuff. Congratulations on the long run.

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TRYINGHARD54 5/10/2013 5:38AM

    emoticon emoticon great pictures

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CLPURNELL 5/9/2013 11:57PM

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L1ZB3TH354 5/9/2013 8:46PM

    So happy for you emoticon
You are doing emoticon
You should be very proud of yourself. I enjoy reading about your progress.

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COCK-ROBIN 5/9/2013 7:58PM

    Wow! You're doing great!

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ALIDOSHA 5/9/2013 4:54PM

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JUNEAU2010 5/9/2013 3:42PM

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MAUREENGRACE1 5/9/2013 2:57PM

    Looks like your on top of your game!

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123ELAINE456 5/9/2013 2:07PM

  AWESOME!!! BEAUTIFUL PICTURES. YOU ARE DOING FABULOUS. KEEP IT UP. YOU ARE ROCKING. WTG!!! GOD BLESSINGS TO YOU AND EVERYONE. HAVE A MARVELOUS DAY. TAKE CARE.

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