Tag Archives: Running

Cake, Experience, Growing up, and Pie…


Today is a great day. I got up this morning before 5:00 and hit the road for a relaxed 3 mi run (just over a 9 min/mi pace — very relaxed). It felt great, and it reminded me of my daily running schedule while I was serving in Iraq. Total mental reset!

That’s when it hit me. I forgot how much I love to run!

“If you run, you’ll never look like me.”

Heard that before? I’ve read many articles on the subject of weight training and cardio. Specifically, if the goal is to add mass, one should limit cardio events to no more than 20 min per session and to do no more than 2-3 sessions per week. I’ve read that and heard it from numerous other fitness enthusiasts/”experts” — admittedly, that doesn’t make it necessarily true.


Whether that advice is sage matters not in my opinion. I’ve neglected cardio for the past year (limited to 15-20 min/session; 2-3 sessions/week). I have added strength and mass, but as I’ve shared in the past, not all that mass has been good mass. I’m ready to get back to running, and I’m not giving up my weight training!

Have cake; will eat…

What I do know is that I enjoy weight lifting as a means to alter body composition and strength. I also know that I can achieve my desired body composition/strength and still enjoy long, mind-clearing runs.

Experience — The best teacher!

Once you’ve “found” your personal fitness zone, be open to improvement, but hold your zone close (what you’ve found to work).

At some point along your fitness journey, you will invariably run into fitness enthusiasts/experts who will suggest a “better” way of going about your training…and they can be very convincing. Sometimes they’ll be right; sometimes not.

If you change up your routine based on advice from others, you should expect to see desirable results within two weeks. If you don’t see results that appeal to you, knock it off, and go back to what was working before.

What do you want to be when you grow up?

Do you want to be a world-class athlete? Perhaps you’ve considered a career in bodybuilding. Are you planning to qualify for the Boston Marathon? If you said “yes” to any of those, hire a trainer or join a training group.

If none of those apply, are you comfortable with your current body composition/weight? If so, then what your currently doing at the gym is probably sufficient. If you’re not seeing desirable results, hire a trainer or join a training group.

Simple as pie…

Yep. It’s that easy. Listen to your body, and be true to your personal fitness goals.

As for me, I’m heading to bed soon. Need to recover from my afternoon weight session and to rest up for another 3 miles tomorrow morning!

Until next time…

Warmest regards,

Image courtesy of FreeDigitalPhotos.net


PT – Good for You. Good for Me.

Happy First Friday, everyone!

Today was a PT day for me. My organization not only allows for this time as part of my workday, but it requires it. Think about that for a moment.

. . . .

I get paid to work out. I’m not a pro athlete. I’m not a private, personal trainer. I’ve been given a good deal of training. My organization not only paid for the training, it paid me to get trained. What an awesome start to a fresh weekend!


This morning I hit the trails and ran for about 45 min. By 28 min, I’d hit 3 mi, so I kept along fairly well with my Adidas micoach program for today. Here’s what I accomplished:

5 min – Jog at 10:56-20:00 min/mi (I maintained 10:45-11:00)
10 min – Jog at 8:00-10:30 min/mi (averaged 9:00)
10 min – Run at 7:15-8:00 min/mi (averaged 8:20)
10 min – Jog at 10:56-20:00 min/mi (averaged 10:56)
Free run for 10 min (averaged 10:00 min/mi)

micoach score: 83%

micoach feedback: “Quality workouts (like this one) are the key to achieving your goals!”

If you know me, 83% is not “quality” or cool. I was disappointed with my last score of 93%, which was evidently “Awesome. Picture perfect!”

But after talking with a coworker (same gent that introduced me to micoach), I realized that 83% is pretty darned good. I was definitely pushing my limits during that run.

Push it to the limit, one more time…

The Eagles were right! I’ve been so focused on lifting weights for the past 24 months that I take for granted the idea of always pushing for more. No challenge, no growth. Plain and simple. Somehow I forgot the same is true in running. My spirits are higher than 83%, and that is cool.


So far this week: lift, run, run, lift, run. Tomorrow is Saturday. I have a few things planned, but I owe myself another weight training session and at least one more run.

“Something is better than nothing” is making me stronger each day!


Pounding Pavement

Photo by Shoecream (http://en.wikipedia.org/wiki/File:Raised_pavement_marker.jpg)









Ok. Woke at 4:30 this AM, and thirty minutes later (plus a low carb Monster), I’m ready to¬†go pound some pavement.


Run 5 min in my “blue zone” (11-22 min/mile)
Run 20 min in my “green zone” (7:50-10:50 min/mile)
Run 5 min in the “blue”

Using Adidas’ micoach. Last run I scored a 98. Let’s see if I can get 100, this time.

Good morning!


7:00am – Accomplished the run, but this time I scored a 93%. Not bad, but not what I wanted.

I ran 2.94mi in 32 min. My average pace, according to micoach, was 11:02. That includes a 5min warmup at about 11:30 min/mi (jog) pace and a 5 min cool down at a 16:00 min/mi pace (walk). The rest averaged about 9:30 min/mi pace. That’s atypical for me, as I generally run a 5K in under 30min with relative ease. Today was tough!

So what happened?

1. I did not drink enough water last night (remember my 70-min workout?)
2. I did not eat enough yesterday (total calories around 1600 – have to account for workouts)
3. I did not get enough sleep (4 hrs is not healthy; 2 days in a row is really not healthy)

How will I improve for tomorrow?

Do the opposite of all the above, and keep my head up. I still accomplished a lot, and I’ve dropped 3lbs since Monday (about 1lb per day). I had a healthy breakfast and I’m sticking to H2O for the rest of the day.

Great start to a Thursday!