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I am 3 time marathoner recovering from two injuries that took me out of action from August to February (metatarsal stress fracture in July 2012, inguinal hernia in Nov 2012 [household accident not from working out too hard]). I am looking to not just get back in the swing of things but come back better than ever. It seems like I've got my work cut out for me. Current info: 26, M Height: 5'8" Weight: 205lbs Before:  Goals: Short term: 5k in 20 min by July 1st 2013 (either solo or organized, previous PB was 22:12) Long term: 4:30 in the Seattle Marathon Dec 1, 2013 (PB 4:50)  Ban MeUpdate this log in the at least every two days Non-Toxx Goal: I want to weigh 150lbs again Workout plan: 2 outdoor runs a week 4 gym days (2 crosstraining on cycle, 2 treadmill running) Saturday is my day of rest I will be posting runtastic logs of my outdoor runs after crop out identifying info. 3/13 Stationary Bike 45min (10.5 fake miles) Walked to gym for warmup and cooldown(just over a mile each way) Moderate intensity. First gym day since hernia repair surgery. 3/14 Running at Green Lake Outer Loop (3.05mi) 39:40 Ran as fast as I could but had to take several walking breaks Lungs felt wheezy and I was coughing a bit Extremely disappointed in my time, since I was pretty sure that I could do it in 27 based on my February workouts 
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| # ? Mar 15, 2013 03:52 |
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| # ? May 18, 2013 20:21 |
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Hi other running dude - I hope to follow lots of runs from you and watch you get super.
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| # ? Mar 15, 2013 04:53 |
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That's a pretty aggressive initial running goal. Following to see if you make it (and how)!
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| # ? Mar 15, 2013 05:05 |
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Listen, I didn't face ten long tours against the goddamn 'bots to come back home and lift baby weights.
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Update for 3/15 Went to the gym to stationary bike for 45 minutes. (1 mile walk each way warmup and cooldown) Excuse the horrible picture, I didn't remember to turn the flash off before taking it and the screen turned off before I could snap another pic:  12.19mi in 45:00 Felt much better about this workout than yesterday's. I was going full bore the whole time and didn't need to slow down aside from fiddling with my phone to play different music. I should really make a playlist beforehand so I don't have to deal with that again. Tomorrow is my day of rest so after work I'm going to have a look at some other logs and say supportive stuff.
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| # ? Mar 15, 2013 21:16 |
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How far apart were your PB marathons and 5k? And good luck!
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| # ? Mar 15, 2013 21:18 |
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PB marathon was Seattle Rock N Roll 2010 (My first), PB 5k was Fremont Oktoberfest 2010. My worst marathon was my most recent, the Wildwood 2011 in Portland (7:08). Holy gently caress did I not realize just how different trail and road races are. And thank you very much. Edit: should have time for Wildwood in there. Even more edit: registrations today This afternoon before work I registered for a 5k race on the 7th of June (Leaving time to work on my speed goal if I haven't got where I'd like to yet, but close enough to my deadline that I need to be super serious about it) I also registered for the Seattle Marathon 2013 (Which as always costs a decent hunk of money as the receipt shows below) 
cheapandugly fucked around with this message at Mar 16, 2013 around 05:06 |
| # ? Mar 15, 2013 21:39 |
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Activity for 3/17 Sunday is Long Outdoor Run Day Went on a run on a new route that I had estimated was about 5 miles based on my other routes in the neighborhood. My app didn't log my route for some reason, so I had to use MapMyRun to get my distance of 4.79mi in 49:20. So today was an average of 5.8mph if I did the math correctly. Felt really good about today's workout despite my technical difficulties, and only needed a couple of short walking breaks.
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| # ? Mar 17, 2013 20:02 |
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3/18 Monday is Hungover From St Paddy's Day Workout Day 45 min on the stationary bike at the gym. 10 fake miles. I didn't get my warmup walk in because I took my girlfriend to the doctor's office by cab and walked the just over a block from their to the gym. Cooldown walk home, 1mi. Felt pretty lovely because I had a few carbombs last night.  Heart rate is definitely off because I took my hands off the handles while I was conversing an old friend who just happened to start going to my regular gym.
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| # ? Mar 18, 2013 22:10 |
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Yay, another runner to follow... But, I cant even fathom a 20:00 5k... sounds pretty fast, but good luck
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| # ? Mar 19, 2013 12:33 |
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3/19 Speed Work Day 1 mile warmup/cooldown walk to the gym 24min treadmill 4x 1 min 6mph 1 min 9mph 2min 4.5mph 4x 30sec 8.5mph 30 sec 4.5mph 4x 1min 8.5 mph 1min 4.5mph 2 min 4.5 mph 1 min 9mph 1 min 4.5mph I wanted to go for a round 30min session, but I dropped my towel and was dripping sweat so I just decided to end it there.
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| # ? Mar 19, 2013 20:34 |
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Good luck! I assume if you're looking at a sub 20 min 5K and 4:30 marathon, you'll be doing a lot of shorter distance work instead of endurance building? Just saying if you get fast enough for a sub 30 min 5K and had endurance, you could totally blow away a 4 hr marathon 
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| # ? Mar 20, 2013 00:10 |
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Yeah, I was pretty sure of that too when I was in better shape, but I never managed to get there. My current training goal aside from speed is to have 5mi become my 3x weekly short run and have 10-13mi be my long. I'm pretty sure if I can consistently get back to running 5mi at a good speed without stopping my 5K will feel like a breeze. Once it gets close enough to marathon training time I feel that'll be a good base to build from. Anyway, time for a log 3/20 A Day at the Treadmill 1 mile warmup/cooldown walk 5k in 31:07 This is where I'd like to be, but faster. I was running the entire time and did not need to take a walking break. Not an impressive time, but I feel great about not needing to slow down. Tomorrow is outdoor run day, and I'm pretty sure I'm going to hit my old 4mi loop. Edit: today is 3/20 cheapandugly fucked around with this message at Mar 20, 2013 around 23:33 |
| # ? Mar 20, 2013 21:15 |
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3/21 is Outdoor Run Day gently caress hail. Decided to go out in shorts since it was lovely and reasonably warm. Right about when the only big hill on the route came up it started hailing. It hailed for about five minutes. I do not like being pelted by little tic-tac sized pieces of ice while I'm running. Who could have guessed that?
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| # ? Mar 21, 2013 21:23 |
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3/22 is Stationary Bike Day A good day today. I definitely feel like I'm already improving a bit. Tomorrow is my rest day.
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| # ? Mar 22, 2013 22:00 |
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3/24 Sunday is Weird Day at the Gym Decided to bring a friend to the gym on a guest pass instead of doing my outdoor run today, because she had expressed interest in working out. 1 mile walk to the gym warmup 25 min on treadmill at 5.6mph at this point my workout partner decided she was unable to continue, and I decided I would finish up at home. 1 mile walk to home After getting home I immediately hopped on the treadmill and went another 30min at 5.5mph 5 min at 3.5mph cooldown All in all 55 total minutes of workout today. Not quite what I had in mind, since the original plan was to go outdoor for an hour. I also weighed myself today. 202.5lbs (aka not a significant change).
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| # ? Mar 24, 2013 21:42 |
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3/25 is Late Night Workout Night 10 min stair-stepper 80 stairs/min 1.0 miles 35 min stationary bike 9 miles The stair-stepper beat my rear end down. I intended to do 20 min on it, and that was not happening after a day at work. Went at night, because I had a late breakfast and felt too full to work out at my normal time.
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| # ? Mar 26, 2013 05:52 |
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3/26 is Garbage Day Gross. 2.58mi in 29:02, and I sweat like crazy. Upsetting, since my past couple of 4 milers I was keeping approx 10 min miles. I feel winded and tired in addition to discouraged. Tomorrow is treadmill interval day. Here's to hoping for better.
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| # ? Mar 26, 2013 21:00 |
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3/27 is Treadmill Interval Day 20min 5x 1 min 5mph 1 min 8.5mph 5x 1 min 5mph 1 min 8.0mph Felt pretty good about today's workout. My goal for next week's interval day is to do three of these sets instead of just two. Tomorrow is Outdoor Run Day and I think I'm going to do my loop that goes by the golf course and see if I can get my GPS to actually log it this time.
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| # ? Mar 27, 2013 21:10 |
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3/28 Skipped... got shamefully and ridiculously drunk 3/27 and paid the price for it 3/29 Stairs and Bike Day Same old warmup and cooldown 22 min Stair-Stepper 75 stairs/min 2mi 39:30 Stationary bike 10 mi Feel like a total heel for skipping a day, but today's workout made me feel pretty good. I think my two cross training days are going include the stairs every time now. Makes me feel pretty loving good when I'm done.
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| # ? Mar 29, 2013 21:37 |
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3/31 Outdoor Run Day Jackson Park/Northgate Loop 4.78mi 53:06 Had some trouble with my GPS again. It decided that I did not start until more than a quarter of a mile into my route. Had only a couple of short walking breaks, but I hit both long traffic lights along the route. Near the end I felt the call of nature and barely made it home. It was a bit warmer than I expected out, but it was absolutely gorgeous. Aside from the traffic lights and restroom issue I felt like it was a decent workout. I feel like I could easily get a better time on this loop next time I go out. Right now I'm using my LG G2X phone for a GPS device, and it has completely let me down. Anyone have recommendations for a decent GPS wrist watch that's maybe $100-150 USD? Maybe with heart rate tracking too?
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| # ? Mar 31, 2013 21:38 |
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4/1 Light Cross-training Day 10min Stairs 80 stairs/min 30min stationary bike 7.5mi
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| # ? Apr 1, 2013 20:00 |
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4/2 Outdoor on the Jackson Park Loop 4.8mi 49:29 Short walking break near the end, and hit both traffic lights so this was way better performance than Sunday on the same loop.
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| # ? Apr 2, 2013 19:42 |
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4/3 Pathetic Attempt at Working Out Day 1 mi walk warmup/cooldown 6 min treadmill 7.0mph 4 min treadmill 6.0mph 4 min stationary bike 1 mi Was trying to see how long I could hold up at 7mph instead of doing intervals of 8/4.5 like I should have (and had planned to do). Got worn out super quick. Couldn't even stationary bike, my legs were just done. Tomorrow is another day, but I can't help but feel like I haven't improved nearly as much as I would like to. I really need to step up my game.
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| # ? Apr 3, 2013 19:51 |
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4/4 Treadmill 5k 29:44 gently caress yeah! First sub 30 in months. Feels good man. Treadmill at 1.5 incline for 20 min, then flat for the rest of it. Sure I need to drop more than 9 minutes to get where I want to be, but it's fantastic to feel like I'm making progress. In consideration of how I felt yesterday, I think what I need is a second rest day during the week instead of this 6 day thing. Looking at the rest of my log I also had a great workout after my hangover recovery day. I think I'm going to make Wednesday my other rest day.
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| # ? Apr 4, 2013 22:39 |
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4/5 Green Lake Outer Loop 3 mi 33:47 Out running with a partner today. Really windy. Reminded me I need to get a new inhaler.
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| # ? Apr 5, 2013 18:05 |
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4/6 Rest Day 4/7 Treadmill 5K  28:25! Definitely feel like I'm on my way now. I've got almost 3 months to pare this down to where I would like. I can get this poo poo done. Gonna climb a gently caress-ton of fake stairs tomorrow!
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| # ? Apr 7, 2013 20:04 |
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4/8 Master of Stairs! 3 min stair-stepper 85 stairs/min 23 min stair-stepper 90 stairs/min (to Bad Religion - No Control (full album) 26 min total, 3 mi 22 min stationary bike 4 mi (to GY!BE - Motherfucker = Redeemer Pt 1) A late night workout that felt totally awesome. I made stairs my bitch for the duration of Bad Religion's No Control.
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| # ? Apr 9, 2013 05:55 |
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4/9 Treadmill intervals 10x 1 min 5.5mph 1min 8.0mph Didn't get to 15 like I wanted, but it was another decent late night workout (I really don't like working out after work, but for the rest of the week I have to come in early, luckily tomorrow is rest day and I have Thurs off)
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| # ? Apr 10, 2013 05:22 |
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cheapandugly posted:4/6 Rest Day YAY!!!! NICE Treadmill shot. Sometimes I spend way too much time thinking ahead to stop the treadmill at the exact right time to take a picture of the results towards the end of a run  Treadmill intervals are also great. That makes me feel like it's OK to be on a treadmill
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| # ? Apr 11, 2013 05:55 |
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4/10 Rest Day 4/11 Took a nap and woke up at 10pm so I went back to bed day 4/12 Green Lake Outer Loop (3mi) 30:18 Ran with my usual partner at the lake today. Pushing for that outdoor sub-30, didn't get it this time. edit: Thanks for the compliment on the treadmill shot. I wasn't trying to stop it at the perfect time and immediately take a shot. I just left my treadmill on until I could take the pic (with the blinking lights it took a couple tries). cheapandugly fucked around with this message at Apr 12, 2013 around 17:46 |
| # ? Apr 12, 2013 17:44 |
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4/13 Scheduled Rest Day 4/14 Stupid Late Night Workouts 27:27 Treadmill 5k Last 1.1mi at 7.5mph 13 min Stationary bike to round it out to a 40 min workout. Time for some cold soup (stupid broken microwave) and room temperature beer (Tilted Smile Imperial Pilsner). Hopefully I'm going to get more outdoor time on my run days for the next week. I've had to start work early the last two weeks, so I can't work out during the 1pm-ish time that I prefer. I'm tired of late night workouts, and tired of treadmill time on not-interval day. edit: I also found out that the Green Lake outer loop is actually 3.2 miles (makes sense since there are hella 5ks there, including one on the 28th I hope I can make) cheapandugly fucked around with this message at Apr 15, 2013 around 05:52 |
| # ? Apr 15, 2013 05:49 |
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4/15 More Fuckin' Stairs 30 min Stair-Stepper 90/min 3.4mi 30 min recumbent stationary bike 7.9mi A great cross-training day, and great day all around. Sun was out on the walk to and from the gym, and as luck would have it some old friends were there and came along to climb some fake stairs with me for part of my workout.
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| # ? Apr 15, 2013 22:14 |
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4/16 Outdoor Shorter Than I Had Planned Run 2.3 mi 24:21 went partway on a loop, and turned around to come back home because my chest felt like someone was sitting on it. Breathing troubles again. Finally got around to calling to make an appointment to get a new inhaler. Should have taken care of that poo poo a few weeks ago. Tomorrow is a planned rest day. Thursday I plan to hit the gym after my appointment for a treadmill 5k, and half an hour of fake biking both not quite full bore because I've got to save energy for PRINCE at the Showbox!!!
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| # ? Apr 16, 2013 21:13 |
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4/17 Planned Rest Day 4/18 Stuff at the Gym After my appointment to get a new inhaler, and dismay at just how loving ridiculously expensive they are now I went to the gym Treadmill 5k 28:05 Stationary Bike 5.8 mi 20min Even though I rarely had breathing troubles indoors I felt noticeably better after today's workout. Now to get ready for how loving awesome this evening's going to be!
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| # ? Apr 18, 2013 18:15 |
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4/19 Rest Day (Switched with Today) 4/20 Treadmill Intervals and Some more walk from record store to gym (less than 1 mi) Treadmill intervals 6x 1 min 6mph 1 min 9mph walk 1 mile home treadmill 16 min (avg 6.6mph finished at 6.8mph) 1.75 miles Switched planned rest and workout days this week because my legs were beyond dead Friday, from Thurs workout and walking around downtown a bunch. Felt like intervals kicked my rear end, because I couldn't finish #7 but after my walk home I felt like I had a bit more in me and got on the treadmill to work out what was left.
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| # ? Apr 20, 2013 20:36 |
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4/21 More night time Tmill 5k 28:12 Ran home from gym. Work is making it difficult to run outdoor at any reasonable time.
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| # ? Apr 22, 2013 05:20 |
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4/22 Unplanned Rest Day My right ankle has just been feeling a little inflamed all day. No fake stairs for this Monday, going to see how I feel tomorrow afternoon about running.
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| # ? Apr 23, 2013 05:34 |
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4/23 Outdoor Long Run Split into 3 chunks, because I took a short break waiting for my partner to show up, and then chatted for a few minutes before leaving the lake. To the lake 3.3 mi 34:09 Green Lake Outer Loop 3.2mi 32:39 Home from the Lake 3.3 mi 36:25 Total 9.8 miles 104 min 13 sec (avg 10:38 min/mile) Still considering registering for a 5k that's on Sunday, but I am waiting until payday to see how I feel about spending $40 to run at a place where I run for free. edit: Godspeed You! Black Emperor tickets go on sale Friday. I am going to stick with running the lake for free. cheapandugly fucked around with this message at Apr 23, 2013 around 21:22 |
| # ? Apr 23, 2013 21:02 |
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4/24 Planned Rest Day Felt like getting up and doing something since I missed Monday, so I walked to the gym for some fake stair time. 6 min 100 stairs/min 4 min 105 stairs/min total 10 min 1.3 miles Amped up stairs/min and went as long as I felt able. 10 mins felt like a decent stopping point since I had a long run yesterday, I probably could have went to 20 min total if I had stuck at 100/min instead of going up to 105.
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| # ? Apr 24, 2013 21:00 |
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| # ? May 18, 2013 20:21 |
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4/25 Unplanned Rest Day After work my surgery site was hurting a bit so I sat down with an ice pack against my crotch and decided to skip a day. 4/26 How Long Can I Hold Max Speed Treadmill Day 7.0 MPH 15:36 Was going to go outdoors, but woke up too late to go on any reasonable outdoor route and be able to get to work on time. With 9 weeks left I know I'm not hitting my goal, but I'm not going to stop trying. I'll be personally happy (and $20 poorer) if I can get back into my old PB range, or slightly better. Anyway the next few days are going to be extra light because I have a breathing test on Tuesday so I don't get any allergy or asthma meds until after my test.
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| # ? Apr 26, 2013 17:43 |
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