Over Exertion

So last week went really well through Thursday.  I got in a 4 mile run and a 5 mile run at around 7:20 pace.  I pushed the distance to make sure my legs were ready for the upcoming training increase for the 1/2 Marathon Program.   OOPS, now I have the beginnings of Plantar Fasciitis  or Achillies Tendonitis.   So I took Saturday and Sunday off, I'm back at it tonight, gonna take it easy, make sure I stretch before and after, and ice after, hopefully an easier week this week will mean next week I'm back to full strength, because next week the actually training begins.

In other news the route for RAGBRAI was announced, it looks like it will be a fun ride for those that choose to do it.  I'll be sitting this year out, gonna run the BIX though, and RAGBRAI just happens to end in Davenport on the same day that the Bix will be run.  Lisa and I are contemplating a big BBQ/Party for that afternoon.  We think it would be a blast to have a whole bunch of friends/family come to town to run/walk the Bix or Quick Bix and then come hang out, while our friends that are doing RAGBRAI can dip their tires then come on up to the festivities. 

This week should be pretty uneventful, other than snowmageddon which is supposed to start today and run through Wednesday dropping upwards of a foot of snow on us.  I guess maybe Lisa will get to go sledding this year!  This weekend, there is a home wrestling meet on Friday night which should be great since the Hawkeyes just knocked off the Brat (Cael Sanderson) and the #1 ranked Penn State Nittany Lions yesterday.  Saturday night 2nd City is doing a show in Iowa City at the Englert and we're heading over for dinner with Fresh and Bee and Bat Shit Krazy Hot Karl then the show.  And of course, Sunday is the BIG GAME, Packers vs. Steelers.  I'll be in the Aaron Rodgers jersey again, just to support Lisa's Packers. 

With that, GO PACK GO, and have a good week.

The Uphill Climb

This was my most consistent week for training and diet, it was a good week.  I was diligent Mon-Fri, and fairly diligent Sunday with my diet.  Saturday was a disaster but was a planned disaster.  I hit all 6 of my workouts and felt good during all of them. 

I tried 2 new Spinterval workouts, Saturdays was called "The Uphill Climb" and went by really fast for a 45 minute workout.  On Sunday I did a 3 mile run and averages just a couple seconds over a 7 min mile.  I'm really amazed at how quickly my fitness level has come back, now if only the waistline/scale reading would follow suit.

A year ago when I was training I was focused more on weight loss and less on fitness, this year I've decided to flip flop those perspectives, I've decided if I'm heavier but in better shape I'll be more consistent.  That being said I'm trying to mix up my food options to stop from getting bored with my diet.

Yesterday I chopped up 3 green peppers, 2 onions, 3 tomatos, and some ham, I divided the spoils up evenly into 5 containers and I plan on making scrambles using Egg Beaters - White's Only for breakfast this week.  After one breakfast I can tell that its too much food, I'm stuffed.  Next round will be one less pepper, onion, and tomato. 

I'm also taking a break from deli meat for lunch and substituting Tuna Salad.  I'm a fan of Tuna salad, but Lisa is not so this is something I don't get very often, but with Cassie living with us its back on the menu, since she is also a fan. 

2 more weeks of this workout routine, then the training for the half marathon starts.  First race is 1 month away.  The Chili Chase is a 4 mile run that actually goes right past our house.  I think some UnderArmour shopping is in store in the next couple weeks.

On another note, I'm picking the Steelers to win 31-21 in the Superbowl

Start of the push

So I got 4 workouts in last week, could have been 6 if I had really tried, but the last 2 weeks were just the warmup for what is coming.  The next 5 weeks we are home for the weekends, meaning it will be easy to get workouts in on Friday night, Saturday, and Sunday.  So, in the immortal words of The Doors "The Time to Hesitate is Through" 

I've got 3 weeks of building up more stamina running, more stamina doing Spintervals on my trainer in the basement, building muscles mass lifting 5-6 days a week doing individual muscle groups each day.  I've got 3 weeks to take back control of my diet, cut out some extra snacks, start reducing my portions, etc... 

After those 3 weeks the official Half Marathon training begins.  The training program isn't very intense, 4 days a week of a running program, 1 easy day(Mon), 1 hilly day(Wed), 1 race pace(Thur), and 1 long run(Sat) each week.  Tuesday and Thursday will be Spinterval days and Sunday is a rest day.  I'll also continue lifting including core work Mon-Wed, Fri.  This is a 16 week training program that starts at 15 miles of running in a week and at its peak is 28 miles in a week.  The Half Marathon is in Moline on Sunday May 8th.

Everyone have a great week!

Tale of the Tape

I'm one week into the new regiment, I've completed 5 workouts and feel good.  No lingering muscle soreness for running or lifting.  I do have a tweaked right hip, a tight lower back, and possibly a rib out of place on my left side, but I see the Chiro today so those things should be fixed. 

My Sister and I start our biking workouts tonight.  She was going to start this morning, but a 47 degree house put the kibosh on that, instead we hope to do it tonight once the furnace gets fixed. 

Now onto the tale of the tape -

Initial Measurements

• Weight: 205 lbs.
• Height:  5', 8"
• Body Fat % - 22.5%
• H20% - 52.5%
• BMI - 31.2
• Waist to Hip Ratio - .9529
• Neck:  16.5"
• Arms - biceps:  12.5"
• Arms - forearms:  12"
• Shoulders:  45.5"
• Chest:  43.75"
• Belly:  41"
• Waist:  40.5"
• Hips:  42.5"
• Thigh:  26.25"
• Calf:  16.5"
• Foot - length:  11"
• Foot - width:  10"

Rise of the Phoenix

Out of the smoke and fire rises the Phoenix.  That's right, this blog was dead, has been for about 7 months now. A lot has happened in that 7 months.  I ran Bix, rode RAGBRAI, did a 5k on labor day, lived through an up and down Hawkeye Football season, survived a 4 day binge of a bachelor party, took 2 trips to San Diego, one of which was for my wedding and honeymoon. 

Through all the busy months of the year my fitness got worse and worse, my workouts got less and less frequent, and I'm basically in the same spot I was a year ago, however, I have a couple things going for me.  I'm not hopelessly out of shape like I was a year ago, I've already learned portion control and workout dedication, and most importantly, I have motivation moving in on Saturday morning.

That's right, my little sister is moving in on Saturday and will be living with us into May.  She is doing 3 rotations to finish up her doctorate in Physical Therapy.  So I will have a training partner for the years undertakings. 

Speaking of undertakings, here is the plan for the year:  Jan-Feb: Lifting Weights 4 to 5 times a week accompanied by running on the treadmill and doing workouts on my bicycle trainer using the DVD series Spintervals.  Lisa and I have registered for the Chili Chase in February, the course runs right past our house.    Mar-Apr: Start increasing my mileage in preparation for the Half Marathon that Lisa, Cassie and I will be doing on Sunday May 8th in Moline, IL.  Apr-June: Triathlon training in preparation for Copper Creek Sprint Tri on Sunday June 26th.  July-Oct: Training for my first Marathon, the Des Moines Marathon is Sunday October 16th.  Along the way to the Marathon, I plan to run Eldridge Moonlight Chase 4 mile, Bix 7 mile, Run with Carl 5k.  In January the RAGBRAI route will be announced, I'm hoping to ride a day or two of the course if it works into my schedule and the route is near home. 

Beyond training this year should be pretty laid back, we have 2 weddings to attend in May, my sister's graduation in May.  I'm taking a boy's weekend trip for the NCAA tourney over St. Patrick's Day Weekend.  No other major trips are planned.  We're hoping to use this year to repaint all the rooms in our house and re-carpet the house. 

So out of the hectic, partially stressful year that was 2010, rises the new Aaron with more time for training and a renewed desire to compete.