Mid summer update

- I'm just starting to run a little more often but I'm a little worried because my knee is already slightly tender. My guess is that it has just been so long since I ran instead of biked that the muscle balance is a little off but I will be paying attention to it (I imagine it's the little things like this, that will mean knee surgery when we're 50+).
I'm sure I'll spend more and more time running as the fall and then winter approaches.
As of now, I'm not planning any half marathons (saving up for a few select purchases . . . )
- Birch, I've experienced soreness after the cramp before too. My guess is that it causes as much stress as doing crunches or lifting would on the muscle. (By the way, I would have replied to your post but for some reason I'm not able to do so . . . I'm either an idiot and can't figure it out or something is disabled and preventing me from doing so.
- Lastly, I just accepted an position with 5/3 Banks accounting department so I'll be working downtown and eventually living closer to the city. The job is going to be great but the lifestyle will take some adjustment. Talk with ya'll soon.

Last Week Sucked...

Long runs last week really took it out of me. All my runs were extremely slow, topped off by a 10.2 mile run at almost a 9:00/mile pace on Saturday. A little discouraging and frustrating. I was an idiot and ran way too long without hydration in heat and humidity. I believe I dehydrated a bit. I got a side cramp bad on the 10 mile run but pushed through thinking that was the right thing to do... Well, now my side still hurts. I think I may have strained something??? Not sure how you strain anything from a side stitch, but I have seemed to manage to do so. It hurts a little to breath, but I have taken the last two days off, so I think it should be OK. This week I have another speed week, depending on how I feel, it may turn into a wimp week.

Tomorrow I will sign up for the Air Force Half-Marathon, the State-to-State Half Marathon, and the Columbus Half Marathon. If you plan on running any of those races, make sure you sign up on or before July 31st because prices increase after that.

Hope everyone's training is going well and let's pray this freaking humidity goes AWAY.

First Two Weeks of Training...

Well, first two weeks of official scheduled training behind me... felt pretty good... except for the running part : ). In all seriousness, times for my runs are right where I want them to be and I have, for the most part, stayed injury free. My weight is hovering right around 175, which is a plus. I think I am keeping more weight on this year because I have been really focusing on trying to incorporate weight training into the running schedule. Just took my blood pressure and heart rate.

Blood pressure was 126/58
Heart rate was 49 BPM

My resting heart rate has definitely come down since I have started running. The top number on my blood pressure seems to be remaining high (not coming down like the bottom number).

I have learned that putting two sprint days in a row for my workouts is not a good idea. This past week was pretty tough with the faster pace, lower mileage, although I was really pumped; I ran 2.8 miles at a sub 7 minute mile pace. I do not think I have ever been able to do that in my life. I am looking forward to this coming week, with a slower pace longer mileage that I will end with a 9 to 10 mile run on Saturday. Overall mileage will be around 19 or 20 miles for the week. Hopefully, I will be able to hit between a 8:00-8:30 pace for the long run on Saturday.

Still working in crossfit workouts whenever I can. Tweaked my shoulder a little bit doing pull-ups. Trying to give that a little time to recover.

I hope everyone else's training is going well. I plan to pin down races and get signed up by the end of this week, so Brett and Jordan, expect e-mails/phone calls.

Trying to get back on the grid.

Sorry guys, I have been out of touch for a few months but I'm looking to get back in touch with everyone. First of all, could everyone please call or text me so I have your number (my phone died and I lost all contacts). You can also post on here or email me at minner.dave@gmail.com.

My training has been pretty much 1 dimensional since mid March (cycling a lot) and I've moved up the ranks pretty quick. However, now is the time for me to take some of everyone elses initiative and start A) running and B) communicating more.

Birch, awesome to hear you're getting into Crossfit. I plan to get back into it soon and could definately use the spice that it adds to you exercise plan. P.S. I saw a guy in a white car a few weeks ago driving on 71 into cinci from kentucky who looked just like the grizzly-spen (bearded version).

I'll follow this more to see when you're running 1/2's this fall and what the flight plans will be.

Pinned down a training schedule...

Well, finally sat down and made a schedule for the next couple months leading up to the Air Force Half Marathon and the Columbus Half Marathon. Click here here to download it if you are interested (once you click on the link scroll down to the BOTTOM of the page and click the "DOWNLOAD NOW" button.) I am sure modifications will be made as the races come closer.  I have stayed within the guide lines of not increasing the longest run each week by more than 10% and not increasing the weekly mileage by over 10% each week. I have also staggered my long run weeks with speed weeks. I am sure on the speed weeks I will be substituting some cross training work for the runs and will continue to squeeze crossfit in there when I can, but this will hopefully be pretty true to how I proceed in training.

This past week was another good one. I ran about 13 miles in the following order:

2.8 miles Pace: 7:17 minute/mile
4.0 miles Pace: 8:00 minute/mile
3.6 miles Pace: 7:04 minute/mile
2.0 miles Pace: 400 m intervals 1:12; slow jog; 1:13; slow jog; 1:20; slow jog; 1:20; slow jog

This coming week will be my next distance week where I will peak on Saturday somewhere around 8 or 9 miles. Should be another good run as long as the weather is not too humid.

Jordan and Brett, the time to sign up for races this fall is upon us. Looks like we missed the cheapest price for the Air Force Half, but still can get it discounted if we sign up before August. For the Columbus, it looks like we have until July 31 to get the cheapest prices for the half. What are you both feeling about the races?  Right now I have scheduled in the Air Force on September 18th and the Columbus Half on the October 17th.  Before I sign up, I want to make sure I will have a partner in each race; so Brett, you in for sure for the Air Force half? Jordan, you in for sure for the Columbus half (and it would be great if all three of us ran both together...)? I also have the State to State in my schedule, but that is a maybe for me, since it is a week after the Air Force half.  Let me know what you guys are feeling because I would like to sign up for races in the next two weeks.  Dave, any of these you want to jump in on?  I hope you don't feel left out, but I am assuming biking is still taking precedence over running.  Brad, you running yet? Hope everyone's training is going well.