A Little Motivation to Keep Us Going

For those of use still facing our high mileage weeks and those recovering from recent races, here is something to keep us going.

I originally posted this last May. See it here.

A New Day and the Last of the Week

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Good Workout, Missed Run

I had a pretty good workout today. It was a whole new routine of exercises to learn but I did better at them than I thought I would. I guess the last month of workouts is working after all.  It was nearly an hour so it was about 15-20 minutes longer than I was used to. I should really see some progress during the next month.

After work I was looking forward to about four miles but as soon as I got home…


thunderstorms started rolling through. I wouldn’t mind too much running in the rain but I draw the line at lightening. I’ll have to make it up tomorrow.

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Getting Back in the Groove After a Rough Week

Last week was rough. I only worked out twice and didn’t run at all. I had to work late a few times, the weather was bad, not feeling motivated, just all kinds of excuses. And to be completely honest, that all they were, excuses. What I needed to get back to it this…


This is becoming my decision-making process.

Yesterday I had a good workout. A lot of new exercises to learn. I love variety. Protein with BCAAs afterward kept me feeling good. Another one before bed helped my legs, especially my quads, feel a lot less tired when I wake up.

I decided to up my short run mileage to 4 which is what I was going to be at this week anyway.

28 May 13 Run

The pace was where I was shooting for but it was too easy. I will try a little faster on the next one. I was a nice cool day and very enjoyable.

20130528_174834 20130528_175321

This might be the last cool day for a while. It is supposed to be close to 90 on my next run day, which is hot for here and much hotter than it’s been since last year. I’ll definitely be bringing water.

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Starting the New Week

Sunday was a much-needed rest day. It was a very nice day and I just focused on my one full recovery day. Unfortunately, I didn’t feel very recovered by the end of the day. When I went to bed, my legs felt like I had just finished a long workout or run. I woke up about 3 am and my legs were still very tired feeling, both my quads and calves. So I decided I’d better listen to my body and take another day. I   tried to drink lots of water and take it easy as possible for a second day. By the end of the day my legs felt much better.

4: 40 am this morning and the alarm goes off. I feel good and go workout. It was a very good workout and I still feel like I continue to improve. It was tough but nice. Following my workout I  tried a whey protein drink. I felt so much better all day than I normally do. I think I’m going to keep up with the whey protein after my workouts and runs along with plenty of water. I’m interested to see how it works out.

Tomorrow, I’ll workout and run. I’m planning on increasing  my mileage from 3.1 to 3.5.

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A New Day and the Last of the Week

End of week 3. Again, I didn’t want to get up. My legs were sore, not too much but I’m definitely feeling it.  But I got up thirty minutes earlier than I planned, shuffled downstairs, got some water and started my workout. Really feeling my age today though. I got through most of the workout and as always, I’m glad I did. During the workout, I remembered how it was when I was on week one and I know I’m getting better all the time. My awesome wife Terry made me some of her AWESOME eggs for breakfast. I can never make them as good as she can.

A friend of mine serendipitously shared this video and it is very timely for me. It was put together by Even Ødegård who used a bunch of clips he found on the net. It looks like a Nike commercial at the end but it isn’t. I may have to watch this at night, before I go to bed, to help me get up in the morning.

This will get you (me) going for sure! LSD run this afternoon, OH BOY!

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Finally Friday

It’s Friday! It’s been a long week and I had a little trouble getting up today but I did. At least I get to sleep in a little longer tomorrow. My morning workout was pretty good and I’m happy that I’m able to get closer to the correct pace  and take shorter and shorter breaks.  Who knows, maybe I’ll be able to complete the full workout in a couple of weeks!

After work I set off for my run.


It was a nice day and I had to decide whether to run my normal route or the “uphill both ways” route I ran on Wednesday. I figured I’d try the new route to see if I could run it a little faster. I did.

17 May 13 Run

This run beats my last best pace by 6 sec/mi. You can see this is a pretty hilly route. I felt really good during this run even though the hills were a real bugger. I still want to see how I do on a flat surface for the entire run. I know the hills are really good for my running though.


Tomorrow will be my LSD run. I’ll probably shoot for 5.5 miles since my last one was 5 miles.

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Week 3 Recovery Workout

These recovery workouts a nice and slow but I still have trouble holding some of the stretches for the full length of time. Especially when I have to hold my legs bent for a long time. I know it will get easier with time so I’m going to keep trying.

Standing on one leg is nearly impossible but I keep trying and I am noticing a slight improvement  Eventually I’ll be able to stand on one leg for the full-time without all the wobbling and shaking. I wonder if I should add some ankle strengthening into my weekly routine.

Hmm, never had a weekly routine before. I hope it stays a routine!

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Morning Workouts Might Be Getting Easier

I had a pretty decent workout today. In some ways these workouts seem to be getting easier. I guess I’m starting to get used to them so I should probably pick up the pace a little and take shorter breaks. The energy in my legs gets depleted rather quickly though which makes it tough. Maybe that’s the point, so that I can build stronger legs and core. I’m sure that will come in handy during longer runs.

I’ll be running again this afternoon with a goal of maintaining the pace from the last two runs.

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Still Improving My Workouts

I had a pretty good workout this morning. I was able to keep up with the pace of the workout for about the first third. I think that I have pretty much figured out how to properly do the exercises which is helping me to keep up. I have to remember to maintain proper form to get the max benefit and reduce injury. I had to take a few breaks during the last third but I feel I’m still improving. It’s just not as rapid as I was during the first two weeks. Not really surprised though.


I am starting to wonder if the daily workouts and the running are conflicting and reducing my recovery. I know my legs get really heavy during the end of my workouts and to a lesser degree during my runs. I need to look into my nutrition to see if I’m getting the right amount of whatever I need to aid in muscle recovery. I’m not a big fan of supplements. I think they generally have way too many sugars/carbs. I’m pretty sure I get enough protein but I may be missing other things.  Time to do some research.

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Week 3 – 2nd Fit Test

I decided to keep my full rest day yesterday for recovery, even though last week was a light week overall, which I’m not ecstatic about. But that was then and this is now so, moving on!

I started my third week strong. My morning workout consisted of my second Fit Test and I made about a 25% improvement over my first Fit Test when I started this whole thing.  I feel pretty good about it. I got some new compression shorts this weekend and boy what a difference they make.

It look like it’s going to e a great day for a run this afternoon. Trying to decide, LSD or normal 5K. I guess I really need to develop a more structured schedule instead of the one in my head.

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