Updated Workouts/Race Schedule...

Believe it or not, I actually have been working out, hence why I have been to busy to post! The last week or so has been really running heavy. My foot is still a bit of a nuisance and makes me want to back off the running a bit. If only I had a bike...

Some highlights as of the last week or so include-

Workout: Saturday, 8/8
1 mile warm up
6 mile tempo run ( alternating 1 mile @ 6:30-7/pace, 1 mile @ 6-6:30 pace)
1 mile cool down

Workout: Sunday, 8/9
5.5 mile run (40min)

Workout: Monday, 8/10
AM Swim @ Merritt-DAC
400m pull, 200m kick
3x400m

PM Run w/ Fed Hill Runners
8 miles (62 min)

Workout: Tuesday, 8/11
20min warm up
12x400, 81-83 high (on the 2:15)
15 min cool down
approx 6 miles?

Race Schedule:

I have been contemplating potential upcoming races and plan on using this Sundays, Nick Markakis-Right Side Foundation 5K Run as a "fitness assesment" to see where I am...It is a Back on My Feet event, so it'll be good to finally do a race with them :)

Me and a couple of the original McVets BOMF residential members- Arnold,Terrel and Tate.
Arnold will be competing in his first marathon at the Baltimore Running Festival this October.

I also was just informed that I won the Under Armour lottery for a comped entry to any of the Baltimore Running festival events. I need to determine whether or not I can get a competitive relay together that are interested in competing in UA gear (I assume ALL would be-but my concern is participants willingness to switch shoes for a race...) If I can't get a solid group together, I will most likely run the 5K or just suck it up and do the half. Although, I had intentions of running the Philadelphia Half which would ensure a faster time. Ahh! Too many decisions...

Oh yeah, still need to decide if I am going to do a Sprint Tri.

Thursday Night open water swims

The one and only Ryan-representative of all things sport in Baltimore- is pretty awesome and has initiated a group swim on Thursdays out in Gunpowder Falls State Park. No discussion has taken place on length of swim but who cares, its a group open water swim! Very exciting. Unfortunately won't be able to attend this weeks session as this Thursday is First Thursday in Mt Vernon but looking forward to next Thursday!

Open Water swims
Thursdays until its cold...
Gunpowder Falls State Park, Hammerman area
6PM-until...

To Buy or Rent...

Thinking of taking my first cycling excursion this weekend. Might as well since the plan is to sign-up for the General Smallwood Tri in September; it might be helpful to practice riding a bike beyond spinning, before the big day...

I decided before I buy any new ridiculously priced bike equipment, I figured I would rent everything just to test the proverbial waters. I telephoned Light Street Cycles in Federal Hill and got pricing on a day rental...$50 and it includes a helmet. Hmph. Yes, it is expensive for one measly day of riding but since I can't commit to anything just yet, and I don't know anyone my size that I could borrow a bike from, I figure this is my best option.

The woman seemed really nice and told me about their "bike fitting process" as well, which happens to be another additional charge. How conveeeeeenient. That's okay though cause if I do buy from them, the fitting price will ultimately go towards the bike purchase. Or I can pay for the fitting and take the measurements she gives me to another shop and buy something used, or try and find something that fits me on ebay, craigslist, etc? Lots of options...not very much money unfortunately.

Sports with limitless equipment options makes preparation difficult. I don't want to take the penny pincher route per say because I would like to do well and I equate doing well with having appropriate equipment; not for instance, riding a beach cruiser instead of a road bike. I don't like over thinking things when it comes to training either. I find flying by the seat of my pants to be the most effective training option because I have no obligations to myself and end up just doing things that are fun! But with multisports, you have to plan everything in order to make time for each discipline! Ahhh! Reminds me of my college days as a heptathlete; lifting/throwing sessions, hurdling/sprinting intervals, jumping drills, tempo runs for the 800. You had to make time for everything! I would never have competed in that event if I had to actually buy all the equipment for it, that's for sure. A Javelin alone can be close to $400! I also don't want to be "that guy" that is a sub par performer but has top of the line gear, so I figure I'll start small and build as I see fit.

B&A Trail is the proposed route for Sunday- from Bmore to Naptown. Approx 16 each way- probably a bit presumptuous of me for my first official ride. I'll take it easy though, just want to say I DID it.

Workout: 7/29
AM 2 mile run with BOMF
PM "recovery" run with Chrissie (60 min)
**recovery for Chrissie, ass kicking for me :)

Workout: 7/30
AM Swim @ Merritt- DAC
400yd warm up
3x (100yd kickboard drills, 300yd swim)
approx 1600yd workout

Track is Back!

After approximately 3 months of pool running, swimming, stationary biking, and lifting, I felt strong enough to hit the track for my first interval workout BACK! Success! Ryan had prescribed 3 sets of a gnarly 1200-800-400 ladder, 2 min recovery between intervals and sets. He was kind enough to modify the workout for me since it was my first time back- I ended up doing 2x 800-400-400 with the same recovery.

My goal was to at least run the 800's in 3:00 and the 400's in 80. I thought that was a stretch but I wouldn't be too embarrassed with those kinds of times having had so much time off. After the first 800, I felt surprisingly good...came through with the girls around 2:54? so under my 3:00 goal-phew. The 400's were a breeeeze, which REALLY threw me for a loop. I figured I would have next to NO turnover but ended up feeling really comfortable with a quicker tempo. I went 75, 74 for the 400's in this set.

Following set I sat on the 800 and ran another 2:55. This was a bit harder, telling me that I probably have some more anaerobic work to do, since the things I have been doing have been pretty slow and steady. I came back for the remaining 400's and ran with the boys to try and bring my time down a smidge. First was at 74, second came through the 200 in 35? and finished in 67 and still felt pretty good...except for the nausea that followed. No vomiting though :)

Really surprised and happy with how Tuesday Night at the Track turned out. Perhaps I will make a habit of this if the foot stays in the clear. Only setback is I have around 3 hours to kill from work to track. Sometimes that can lead to napping and subsequently not showing up to the track. I intend to fight the inclination to nap.

Workout: 7/28
AM Swim
400 warm up
3x100 tempo
400 cool down

PM Track workout (5 miles)
2 mile warm up
2x (800-400-400)
2:54-75-74
2:55-74-67
1 mile cool down

Weekend Wrap-up

Not quite as eventful on the athletic endeavor front as I would have hoped but was able to partake in a lovely group run on Friday AM with BOMF. Meg returned triumphantly from a 6 week? recovery for a stress fracture in her foot. She "ran like the wind" as Arnold would say, and is beyond happy to be back. 2 miles of slogging was just what the doctor ordered for me; the foot wasn't great but was livable.

Workout: 7/17

AM 2 mile run w/ BOMF

PM Pool workout @ Merritt- DAC

400m warm-up with buoy

800m swim

400m cool down

PM Lifting w/ group @ Merritt DAC
Jerks (2-3/set) @ 55K?

Cleans, don't remember...

Sat was interesting...woke up early and helped a couple friends out at a race they were coordinating down by the harbor. It was hilarious. A convention of nurses from the Philippines held a moral boosting "5K" that circled Rash field about 10 times. Epic. A really good time nonetheless. I was the best lap counter ever...or not. Followed my volunteer work up with a nice mild run.

Workout: 7/18
60 min run, easy/mild

A bunch of the other Bawlmore runners headed to Rockville for the Twilight 8K. Chrissie won on the women's side, but everyone had stellar performances. Baltimore represent! See more in depth reporting via Ryans blog.

Hit up Artscape. Eh...Heard but did not see Cake.

Workout: 7/19
Pool swim @ Merritt-DAC
400m warm up
10x200yd interval, 1 min recovery (@3:30)
400m cool down

Weekend Races...

Besides watching more of the Tour, there will be some competitive races in the Baltimore/Metro areas this weekend. A bunch of Bmore runners will be making the trek out to Rockville for this Saturday's Rockville Twilight 8K. If I were healthier, I would definitely partake in this race. It starts in the evening- 8:45PM, hence the "twilight" in the name. Good Luck Falls Road Team!

Artscape is this weekend too downtown...no athletic events to report on taking place in tandem with the festival. It would be neat though if they hosted a 5K or something; and everyone would be encouraged to wear artistic outfits and ridiculous makeup, etc. The perfect intersection of art and sport. With Bmore being so cycling inclined, there could be a bike-friendly component too with decorative bikes? Hmm...feedback?

Workout Back tracking

Been a busy week overall...just getting back in gear after my vaycay. Since I started "running" again, my foot pain has become on again off again and is definitely a hindrance. Probably need to back off of the long runs this early on.

Workout: 7/14
AM Spin class @ DAC- Merritt
PM Swim, 4x400yard repeats- 2x400 w/pull buoy, 2x400 w/out

Wednesday's swim was great. Using the buoy and drilling a bit more really forces emphasis on my stroke and removes the variables of my erratic kicking. I tried to maintain the smooth strokes without the buoy and was more successful this time than previous. I decided I like the DAC pool more than some of the others, mostly because its shorter (20yds) and the water is shallow (3ft or so). Does shallow water make a difference when swimming? Maybe...

Workout: 7/15
AM short run w/ BOMF-McVet's group, 2 miles
PM run w/ Iggie's Running Club, approx 5 miles?

I felt really crappy the first 10 min of the run with the Iggie's group...my foot was clicking and shooting sporatic pains up the lateral side like it was doing before. Somehow after 10 minutes or so, it kinda subsided and I was able to finish the run. Subconsciously, I think I might be changing my form a bit to compensate but nothing else is subsequently hurting so I should be okay for now.

Workout: 7/16
Oh wait...I didn't do anything. Lazy day. I did cook dinner though. Pork tenderloin, wild rice and creamed spinach.