Ironman 101 has moved – http://powermultisport.com/
(you need to add the pushup at the bottom)
I was feeling a little bit better – the tooth thing really took its toll on motivation. I did not miss a single scheduled workout but I did not go above and beyond either. Normally I would have had a strength training session or two but not this week.
I took all of Tuesday off. I rode the trainer for nearly an hour on Wednesday morning. Lunch would be the real workout. It was cold and windy but I needed a 10 mile tempo run. This tempo run would be ay my projected marathon pace – 6:50 minutes per mile. This is what I need for my 2:59:xx marathon. I have run these 10 mile tempos many times in the past – this is one of my bread and butter distances. I started out fine but the run got hard. I never entered the red zone but the run was more than challenging. I finished the run with an average of 6:51 – I was not beat down or destroyed but I could not help from thinking about having to run an additional 16.2 miles.
This marathon goal is going to be tough. Saturday calls for 15 @ 7:00.
A tell in poker is a subtle but detectable change in a player's behavior or demeanor that gives clues to that player's assessment of his hand.- WikipediaI played poker with the guys the other night. Now I will be the first to tell you that I am not very good at cards but I do enjoy the game. However, this night I was lucky. I walked away with over 16 bucks. Considering that this is nickel ante poker that is a bumper night.
curPR = 1:27:30So that was the plan for Sunday's First Light Half Marathon. Actually that has been the plan for all of my races. However, I have found a flaw in the equation. There is another variable which I will call raceConditions. This variable will be measured in seconds per mile and will consider the external (wind, rain, heat) as well as the internal (fatigue, taper, illness, injury) conditions specific to the race. In the past I have not had to adjust for conditions. I simply selected my races wisely and then counted on my increased running fitness to pull me through.
curPR = (87 * 60) + 30
raceDistance = 13.125
paceReduction_Seconds = 5
PR_pace_seconds = PR_in_seconds / raceDistance
newPR = raceDistance x (PR_pace_seconds – paceReduction_Seconds)
newPR = raceDistance x ((PR_in_seconds / raceDistance) – paceReduction_Seconds)
newPR = 13.125 x (400 – 5)
newPR = 13.125 x (395)
newPR = 5184.375
newPR = 5184.375 / 60
newPR = 1:26:24
newPR = 13.125 x (400 - 5 + 3)
newPR = 13.125 x (398)
newPR = 5223.75
newPR = 5223.75 / 60
newPR = 1:27: 03
“The middle is part of the race” – running legend Jim Coll
Just in time for New Year’s Resolutions, here’s a guide to make weight loss resolutions stickK. It’s The $500 Diet and for a limited time you can read it for free.
You can pick from several resolutions – Lose Weight, Exercise Regularly, Quit Smoking, Race!, Maintain Weight, or a Custom Goal.
Would you rather lose a pound next week or $500?