Training – Week 9 – Week 7 of Marathon Training – Tuesday – 3 Miles and No Bike as Planned

I woke up a little late this morning. I was hoping to be up at 4, but I did not get up until 4:30. I was able to get dressed and get out running about 4:50. It was already 86 degrees according to the bank. I took it very slow and easy as my legs were sore from the run yesterday. I ran a nice and easy 9:15 mile pace running the 3 miles in 27:57. I had to knock out some of the fatigue from the run.

I wanted to get on my bike and ride about 10 miles, but that did not happen. For one, I don’t know if my legs would have been ready for the bike. Second, I have a lot to get done this morning by 6:00 this morning so when I saw the time of 5:20 I figured I better not push my limits and call it.

I did get in my push-ups instead. I did sets of 19/31/25/25/51

I am at 23 miles running so far this week which seems crazy. I still have 17 more to go and I would like to get 20 miles in on the bike this week also to put me at the 60 mile mark which is something I have not achieved before.

I will be offline for the next couple days so enjoy yourself in all this heat. Keep working hard. I will post again on Friday.

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Training – Week 8 – Week 6 of Marathon Training – Saturday – 3 Mile EZ with Brick Workout

I wanted to get one more bike ride in this week. For some reason I feel like riding the bike has really helped my leg power and stamina in my training. Maybe it is just in my head, but it helps keep my legs loose and I do feel better after riding.

This morning I rode longer than what I wanted. I ended up riding 12.3 miles after running into the Hy-Vee Iron Kids Quad Cities Triathlon. This ended up being a very cool obstacle because what better way to be pulled off your course than to see kids of all ages working like mad on their bikes in the race? It was cool to see as I was trying to navigate my way off their course.

So I rode 12.3 miles in 52 minutes stopping at home to make sure the kids were okay and not destroying their mother. I hoped for a one minute transition, but ended up with a 7 minute transition. As I was leaving the house to run after gaining clearance I noticed our pool overflowing with water. My son has turned on the hose, but forgot about the pool. As I was turning off the hose and trying to remove the excess water I soaked my shoes so had to go back inside to get my other pair of shoes and then take off. My legs were starting to tighten up by this point, but I was finally off on my run.

I took the run very easy running the 3.12 miles in 24:37 which is a 7:53 pace. I was not trying to push hard as I know I have my work cut out for me Monday with my 20 mile run which also happens to be the hottest day of our major heat wave we are experiencing. That should prove interesting.

This was a great little workout putting me at a little over 35 miles of running for the week, a little over 24 miles on the bike, one TRX workout, one push-up workout, and two more push-up workouts with one more TRX core workout to get in by tomorrow night. Another great week of training. This has been a big week, but I know I will have time to recover next week when hanging out in water parks in Wisconsin Dells.

Week 6 is almost done for the week and another week of GETTING IT DONE! I just need to get my push-ups and TRX core workouts in. Have a great weekend.

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Training – Week 8 – Week 6 of Marathon Training – Thursday – Final Bix at 6

Thursday night was the last Bix @ 6 run until the big race on July 30th. Once again we had some great weather. It was warm, but not too bad compared to the heat wave coming our way today.

My quads were sore today. I had to really fight through the fatigue and soreness in my quads. They just have not quite recovered from the long run yet. I hope they recover soon as I have to get my 20 mile run in on Monday before leaving for the Wisconsin Dells.

The course felt easier tonight. Each run at the Bix at 6 I feel like my body has adapted and ran stronger each time.

When I ran the first time I ran the course in 63:42 for the 7.3 miles which is over an 8:30 mile pace. However, it was very, very, hot so that is the reason for such a slow time. However, I am not sure I would have broke 60 minutes on a good day.

The second time I ran the Bix at 6 I ran 7.26 miles in 56:56 which is an 7:51 pace and my personal best. I was very happy with this run because I felt really good both during the run and afterwards.

Last night I improved once more running 7.28 miles at a 7:44 mile pace which better than last week. This was with sore quads. I hope to run like this during the race.

I did earn another blister last night. On a run earlier in the week I developed a blister on my middle toe. This was my third blister in my training. Last night my shoe came untied while running down Brady St. hill and decided to just suck it up and run until I finished. Well, that .5 mile run earned me another blister on top of the blister I had on my middle toe. Needless to say my middle toe looks gross.

I have my running goals posted over in the sidebar and my goal for this race on July 30th is  

Goal: Beat time from last year 58:19

I feel like I am in great shape to beat this goal. I hope my body feels good so I can push a little harder to see what I am made of, but we will find out in 15 days.



When I got home I completed my push-ups.

Set 1: 17
Set 2: 27
Set 3: 23
Set 4: 23
Set 5: 41



I am down to 72 days until my big marathon race. Hard to believe that 39 days have gone by in the training already.

GETTING IT DONE is my motto and that is what I am doing.

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Training – Week 7 – Week 5 of Marathon Training – Sunday Workout and Week 5 Recap

Sunday I woke up ready to get back on track after not achieving my goal of running the Moonlight Chase in under 27 minutes. I was tired and sore so I decided to jump on my bike to loosen up my legs and also because I had not been on my bike all week. While riding I decided to pick up the pace a little bit and to do a brick workout. Despite the stops at intersections I was able to ride 10 miles in 40 minutes for an 4:01 mile pace. This is my best ride yet. I then jumped off the bike, had a 1 minute transition and then ran 3 miles in the heat in 23:58. My legs were tired. I was running slow and not trying to push it too much. The first mile of run I had a sharp pain in my hamstring, but is slowly went away.

Later in the day I completed the final set of push ups for the week.
Set 1: 13
Set 2: 13
Set 3: 20
Set 4: 20
Set 5: 13
Set 6: 13
Set 7: 36+(I did 40)

It was a good workout to end the week on.

I finished the week with 33 miles of running which is one more than the plan scheduled, 10 miles on the bike, three push up workouts. I did not get any TRX training in, but I will incorporate that into training this week.

This was a big week for me as I was able to break my distance record with 16 miles, set a PR on the Bix course and still feeling great afterwards, and having a minor setback with the Moonlight Chase(but still running a PR and winning my Clydesdale division). I look to this week being another good week of solid training working on stretching and strength and conditioning.

GETTING IT DONE one day at a time.

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Training – Week 6 – Week 4 of Marathon Training – Saturday Morning – Bike, Heel Pain, Leg Fatigue

I took all of yesterday off. I did not do anything, but some yard work and stuff around the house. My body was worn down. It was time to let the body recover.

My legs were sore and just felt tired. I also started this wonderful pain in my heel on my right foot about mid morning that never left all day. It hurts something fierce. I hope I just stepped on it wrong and it will go away.

I woke up today around 4:45 and could not go back to sleep so I decided to get up. My legs were still sore. Actually more sore today than yesterday. My heel was still hurting. I thought about just taking it easy, but the more I sat around I realized that I need to work out some of the soreness. I jumped on my bike a little after 5:30 and took off. It took several miles to warm my legs up, but after a while they started to feel pretty good. I was able to get 10.3 miles in 44:21. Not too bad for the bike I have. I made sure to hit up some pretty good hills for me to work on my stamina and leg power. I tackled three tough hills(tough for me anyways) on the ride along with some other little elevation changes. I was glad I started my day off with the bike ride. My heel feels a little better. I hope the pain stays away. My quads feel a little tired, but that is from the ride. My legs feel much better after the ride. I just needed to work out some of the fatigue.

I came home and knocked out my 7 Weeks to 100 Push-Up Challenge workout.

Set 1: 21
Set 2: 24
Set 3: 19
Set 4: 19
Set 5: 28+(I did 30)

Total: 113

I am off to a rough game of golf later this morning with my father in law, and two brother in laws. I am terrible at golf so it is a mental challenge to not chuck my clubs. Plus, it is going to be super hot today. Afterwards we will hang out with family for dinner. A great start to the weekend.

Have a happy 4th of July weekend and keep working hard to achieve your goals.

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Training – Week 6 – Week 4 of Marathon Training – No Rest Today = Hitting A Wall

If you have read my post from yesterday, then you know that I am in need of a major rest day. I have not had a break since the race Sunday and my body is wearing down. I had all intentions of resting all day today until I took out my calendar and started to figure out the best way to incorporate my marathon training while being rested up to push my body at the Moonlight Chase next Saturday. I know that I have one of my biggest runs in my life coming up next week when I have to attempt to run 16 miles at one time! I about died from the 14 mile run last week, but also realize how great of a feeling it was to conquer that mental barrier.

When I started to mix and match my required runs for my marathon training I realized that I had to get my 16 mile run in next Tuesday. That is six days away. I also knew that this week is a recovery week and I was planning on running my 10 mile run on Saturday, but decided that only two days between these runs would not be wise. My body is not in good enough condition to hit up two runs like this so close together. So, I figured that I had no choice but to run the 10 mile today despite my body struggling.

I finally found time today to run and it was not until about 3:00. It was hot out and I knew that it was going to be a tough run from the start. I have not had enough running experience in the heat yet to push my body. I have only ran in the heat a few times and each time my body struggled. I took it nice and easy and made sure I drank plenty of fluids during the run trying to drink every 10-15 minutes. I felt great the first 4.5 miles. However, I quickly started to lose momentum and at mile 6 my  body started to shut down. My body just felt tired. Not tired like out of shape, but tired like it just had no energy. Running at a 8:32 mile pace at mile 6 my hear rate was at 168. My body was working harder than when I run hard in the mornings running sub 7 minutes. At mile 7 my average heart rate was 171 and I just did not feel right so I stopped and walked for about 30 seconds to gather myself. 7 miles is the length of the Bix and I had completed in 59 minutes today which is okay considering how terrible I felt. After a slight rest I decided to give it a go again and completed one more mile.

At the end of 8 miles I had a decision to make. I could fight the pain and finish the 10 mile run or call it a day. I decided to call it a day. This frustrates me and in many ways I want to get out there and finish my two miles. However, I think it is a smart decision. This is a recovery week for me. I don’t feel like I quit and was weak minded because I had that serious toned voice in my head that was telling me, “Don’t be stupid Aaron! Why push so hard now that you have to stop training later?” I think it was a good decision on my behalf. I have to get 24 miles in this week for my recovery week and with this shortened by 2 miles I will be fine. I plan on running the Bix at 6 tomorrow night to practice that course so that is going to give me the miles I missed out on today. Plus, that will be two tough runs in a row for me and also 5 straight days of running. That will leave me with about 3-4 miles left in the week for a nice and easy short recovery run to get in on Sunday. I will take Friday off for sure. Saturday I am supposed to golf so I will not run that day. Sunday I will run in the morning before fireworks in Davenport and all that fun stuff.

As much as it kills me to not get dressed in my gear and go run the two miles I did not complete I have to learn from prior experiences. While training for the half marathon last year and the Chicago Urbanathlon I pushed and pushed and pushed and just wore my body down which lead to a stress fracture and more problems all winter long. I don’t want that so I have to remember that running requires days of rest and really being in tune with your body and listening to what the body is suggesting. Yes, I could fight through the pain and true fatigue, but will that help me being that I still have 12 weeks left in my training? No, this is a long term commitment and sometimes we have to call it a day. Today I called it a day and think it was smart. I finished the 8 miles in 1 hour and 7 minutes which is an 8:23 pace. Nothing too impressive, but not too bad as I still am working to acclimate my body to the heat and sun.

I did come home and finish my 100 Push Up Training
Set 1: 19
Set 2: 20
Set 3: 14
Set 4: 14
Set 5: 24+(I did 30)

I am spent. Literally.

However, I am working towards my goals of GETTING IT DONE!

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Training – Week 6 – Week 4 of Marathon Training – Monday & Tuesday – Recovery, Time Goals, Body Fat %

I am entering week 4 of my marathon training. This week the miles will be scaled back to 24 total miles. My long run will scale back to 10 miles. This will give the body a chance to recover slightly after a good three weeks of pushing my frontier of my limits. This is a great time for a recovery week as my body is tired and sore from the race and all the pushing I have been doing lately.

With that being said I may go over my mileage slightly as I want to get a practice run in at the Bix at 6 for the big Bix 7 race coming up on July 30th. I ran the race for the first time last year and I ran the race in 58:19. I have my sights on a better time than last year. That is my major goal – to be faster – and just need to dial in a time for myself. A couple practice runs will help me make a decision for my goal. Also, running the Moonlight Chase on July 9th – a 4 mile run – will help me gauge at what rate I can push my body without crashing. For the Moonlight Chase last year I ran the 4 miles in 32:02 which is an 8:01 mile pace.

I was reading my post from the Moonlight Chase from July 11, 2010 where part of that post I shared the following:
I ran the Bix at 6 in 67 minutes which I was very pleased with considering that I am still not in the greatest shape. Last night (Saturday) I ran in the Moonlight Chase. This is a flat 4 mile course in Eldridge. I set a new personal best with my mile pace by finishing in 32:20. This is an 8:05 mile pace. I increased my PR by 11 seconds where my previous best was 8:16. So I was very happy with myself. The hardest challenge is that I am supposed to run 5 miles today and I am very sore. I did sign up for the Bix so I have to prepare for that race and there is not backing out now. So far, so good and I am still on the right path to achieving all my goals. Off to drink another cup of coffee, some coconut water and to the road to run. Maybe I will see you out and about running.

I have forgotten completely where I started and where I am currently with my running. To be honest I never thought I would still be running. I need to go back and read my training posts to do some more reflecting on my progress. This time last year I was starting my training or really running for the first time where in the month of June last year I logged a total of 19 miles for the month and was struggling.

This has reinforced that through trial and error, success and mistakes, maintaining my mental toughness I can turn into a somewhat average runner. Looking at the results from the Moonlight Chase race last year and thinking this year I want to run under 28 minutes is crazy. That is 4 minutes off a time that was a personal best this time last year.

This leads me to my first two days of running this week. On Monday I had a 3 mile easy run. I was looking forward to this as my legs and body were dead from the race on Sunday. However, as I took off in the afternoon in the hot sun I decided that I needed two work on two things:
1. Running in the summer heat as the Moonlight Chase is at night.
2. Running and pushing through the times the body feels tired and legs heavy.

I decided to push my body a little(probably not very smart) and see what I had. It was obvioius right away that I did not have much as I had to really fight to run fast. I ran the 3 miles in 21:01 which is a 7 minute mile pace. This is where I want to be for the race. I am not sure if I can sustain that rate of running for 4 miles, but I am going to try.

Mile 1: 7:24
Mile 2: 6:44
Mile 3: 6:51

I also did a TRX workout titled Endurance. It did not feel like it was that hard of a workout, but today I am sore in places in my core that I did not know existed. I also completed my 100 Push-Up Challenge Training by doing the following
Set 1: 13
Set 2: 17
Set 3: 13
Set 4: 13
Set 5: 19+(I did 30)

It was a good day of work.

Today(Tuesday) I felt very tired. My body hurts and I am sore. I ran the 4 miles easy as suggested. I ran the 4 mile run this morning in 31:09 which is an 7:47 mile pace. It felt good to work out some lactic acid and soreness. My joints hurt so I look forward to taking tomorrow off from running. Wednesday will be good to let the legs rest before the practice Bix @ 6 on Thursday.

Anyways, this has turned out to be a long post, but as I pursue my goal of completing a marathon it is important to take time to reflect, work on the small challenges along the way, and stay realistic and positive with my training.

I hope you are working towards a goal and that you are making progress. Continue to GET IT DONE!

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Training – Week 5 – Week 3 of Marathon Training – Friday – A Hodge Podge of Excercise

Woke up this morning at 4:50 and ate a small bowl of cereal.

I was still feeling the effects from the 14 mile run on Wednesday.

I took yesterday off completely and did not do anything workout related to let the body regroup as I had not had a rest day since Saturday and my body was in need of one.

I got up this morning and decided to jump on my bike to warm up my leg muscles and get a good little workout in prior to my 3 mile easy run.

I rode 8.43 miles on the bike in 35 minutes. My legs were dead the last few miles. I am not a bike rider at all. This being only like the 4th or 5th time of actually riding a bike this summer. I finished up the ride and tried to go downstairs in my house to knock out some push-ups and my legs about buckled from under me. I was able to manage without crashing which was a minor miracle in itself.

After my bike ride I knocked out my 100 Push-Up Challenge workout that I did not get in on Wednesday.
Set 1: 14
Set 2: 17
Set 3: 12
Set 4: 12
Set 5: 19+(I did 35)

After this I stretched out a little bit and 10 minutes later I took off on a 3 mile run with You-Dee. This was a needed run to knock out the fatigue and heaviness in my legs. I ran the 3 miles in 23:37 which is a 7:48 pace. The first two miles were nice and easy like I needed, but I decided to push the last mile to see what I had and ran mile 3 in 7:07. I recovered very quickly after the run which is great for me.

This is a great start to the day. All done by 7 am. What are you doing to start your day on the right track? Don’t wait, get going now on your goals.

Later I might knock out a TRX workout, but we will see how the day develops. Have a great Friday.

Time for some breakfast.

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Training – Week 3 – 100 Push-Up Challenge

Today  I decided that I would like to finally conquer a goal of mine of being able to knock out 100 push-ups in on round.

Today is the day I started the 7 Weeks to 100 Push-Ups Challenge.

Here is what I had to do today
Set 1: 13 Push-Ups
Set 2: 15
Set 3: 10
Set 4: 10
Set 5: 12+ in which I did 22

You are to rest 60 seconds between sets, but I can only wait about 30 seconds. I don’t have time to wait around that long.

Tomorrow morning(well, in 8 hours) I begin my marathon training plan. I feel ready.

I have had a few great weeks of running.

I have taken pride in working on the small steps(see prior post).

I am ready to conquer my fears and go for something big like 26.2 miles. It is all mental.

Here we go!

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100 push up workout – week 1: day 2 and 3

I am typing this on my iPad so please excuse any errors.

Today I knocked out day 3 of the week 1 of the 7 weeks to 100 push ups

Set 1: 14 and knocked it out
Set 2: 16 and knocked it out
Set 3: 12 and knocked it out
Set 4: 12 and knocked it out
Set 5: 16+ and knocked it out and finished with 61

Wednesday I did day 2 workout
Set 1: 13 and done
Set 2: 15 and done
Set 3: 11 and done
Set 4: 11 and done
Set 5: 15+ and completed 50

Have a good holiday.

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