Nothing new

Well, since the couch to 5k program ended a couple weeks ago I've been sticking with the week 9 program of a 5 minute walk, 30 minute run, and 5 minute cool down.  I have been extending my run into my cool down but nothing major.  I did break the 4 mile barrier (including the walking) so I guess I need to start increasing the time/distance of at least one of my runs.  I had to run at the rec center twice this week because of weather (first rain and then wind) which I think is so boring.  At least running outside I have a good idea how much further I need to go since I typically run the same route.  When I run on the treadmill I find it hard not to stare at the screen to see how much time has gone by.  I'm planning on doing a 4 mile race on the 4th of July but I'd like to find a 5k to do before then.

I'm off to Seattle next week for a trade show so it looks like more treadmill running is in the cards for me.  I'd like to do some running outside in Seattle but don't really feel like dealing with traffic and pedestrians.  I am excited about going to a baseball game with some friend on Monday night.  One of my goals is to see a baseball game in every stadium so after next week I can check SAFECO Field off my list!

Graduation Day!

Almost 4 years ago Angie and I were blessed with the first of our two daughters L.  Although it's hard to believe that 4 years have gone by, I see how grown up she is and think it must have been more like 10 years.  We get to celebrate her birthday this weekend with a party at Little Monkey Bizness.  This place is basically like an indoor playground with a couple bouncy castles/slides mixed in.  It's madness.  There are kids screaming, kids running back and forth with smiles on their faces, kids riding tricycles around, big kids, little kids.  It's so funny to see the different reactions at this place.  On one hand there is L who wants to hold hands with either Angie or me and wants us to watch her the entire time.  Then there are the kids whose heads explode as soon as they step foot inside.  The parents open the door and that is literally the last time they see their kid for 60 minutes.  Then you have the parents.  Half of them go straight to the coffee bar and order the largest caffeine filled drink they can hold.  I'm sure they would add something a little stronger if they were allowed.  Then you have the parents that are sitting on the benches with their noses buried in their smartphones thankful for a few minutes to themselves.  Finally there is the group of parents standing next to  each other watching their kids who are screaming "WATCH ME!! WATCH ME!!"  I already know where Angie and I will be..."WATCH ME DADDY, WATCH ME MOMMY!"

Well, today I officially completed the couch to 5k program!  I actually followed the entire program to the letter with the exception of this Monday.  I was supposed to do a 5 minute warm up walk followed by a 30 minute run/jog, and then a 5 minute cool down walk.  Unfortunately I wasn't paying close attention to the weather and went out when it was 80+ degrees out.  I finally wore out after jogging 27.5 minutes and had to walk the last 2.5 minutes.  Doing most of my runs in the 50 and 60 degree weather I wasn't prepared for the heat.  I know I know, it's going to get hotter but I was hoping to ramp up to running in the heat, not a 20 degree change.  The rest of the week I went earlier in the day (while the temps were in the high 60s) and I did much better.

During the 9 week program I ended up walking/jogging just under 78 miles in just under 15 hours for an average pace of 11 minutes and 49 seconds.  That's not too bad considering every workout had a 5 minute warm up and cool down and the first 6 weeks of the program were interval training.  I actually had my best pace and distance today going 3.92 miles in 40 minutes.  Take out the warm up and cool down and I ran 3.29 miles at a 9 minute 7 second pace.  I'm not exactly sure what I'll do next week but I'll probably stick with the week 9 program for the first 2 workouts and then do some interval training aiming for a longer distance on the 3rd workout.

Projected 1/2 marathon time (repeating day 3 of week 9 workout): 136 minutes = 2 hours 16 minutes

1/2 marathon time goal: 2 hours 30 minutes

Eight is enough

I just wrapped up week 8 of my couch to 5k program and this week was a 5 minute warm up, a 28 minute run, and a 5 minute cool down.  Two of my three days were outside but I was forced to run on the treadmill on Wednesday because of rain.  I don't mind running in the rain but it was cold and windy as well so I decided to head to the rec center.  I ran/walked an average of 3.65 miles this week and will probably be just under 4 miles next week when the running interval increases to 30 minutes.  My knees haven't been feeling too great but I'm not sure if it's the running or the 4 softball games I played in 3 days earlier this week.  Hopefully they will recover this weekend and I'll be ready to go 4 miles on Monday.

Projected 1/2 marathon time (repeating day 3 of week 8 workout): 136 minutes = 2 hours 16 minutes

1/2 marathon time goal: 2 hours 30 minutes

Happy Mother's Day to my beautiful wife!

Jackpot

The Colorado Avalanche just had their biggest win since the 2001 Stanley Cup Finals and the season has been over for a couple weeks.  Although they finished the season with the 2nd worst record in the league they won the NHL draft lottery and will get the #1 pick in the upcoming draft.  Word is they will draft Seth Jones who is the son of former Denver Nugget Popeye Jones.  There is a great story about Popeye Jones running in to Joe Sakic in the halls of the Pepsi Center (back when Popeye was a Nugget) and asking the hockey great what camps he should sign his young hockey loving son up for.  Things now come full circle as Seth will play for a franchise where Joe Sakic acts as Executive Adviser.

Sorry for the lack of updates the past few weeks.  I was going to update last Friday but had to get home to take care of a sick 14-month old.  Week 6 started out easy enough with run/walk intervals (long run of 8 minutes on day 1 and long run of 10 minutes on day 2) and finished with a 25 minute run.  I know 25 minutes isn't a long time to run when you're training for a half marathon but it was probably the longest I have run (non-stop) in quite a few years.  With the 5 minute warm up and cool down walks I went a total of 3.26 miles.

Projected 1/2 marathon time (repeating day 3 of week 6 workout): 140 minutes = 2 hours 20 minutes

1/2 marathon time goal: 2 hours 30 minutes

Week 7 was the same for all three workouts; 25 minutes of jogging in between the 5 minute warm up/cool down walks.  The "Couch to 5k" program says that I "got over the Week 6 hump.  It gets easier and easier from here!"  Ummm, if easier means harder than I agree.  Two of the days actually weren't too bad but day 2 was really windy (I probably should have gone to the rec center) and I was dying by the end of my 25 minute jog.  Day 3 was perfect (low 50s and no wind) and I had my best distance and pace so far!  Including the warm up/cool down walks I went 3.43 miles and averaged a 10 minute 12 second mile pace.  If you cut out the walking I was at a 9 minute mile.  I know that's not great either (my cousin just ran a 5 mile race and averaged an 8 minute mile) but I'm happy.  I need to be around 11 minute 30 second miles for the half marathon to finish in 2.5 hours so I think I'm doing well.  I am a little nervous about my knees holding up for 13 miles because after these 25 minute miles my right knee feels like it's full of liquid an hour or two after I'm done.  We'll see how it hold up once I start moving to longer (1 hour) workouts.

Projected 1/2 marathon time (repeating day 3 of week 7 workout): 135 minutes = 2 hours 15 minutes

1/2 marathon time goal: 2 hours 30 minutes

I've never really had faith in treadmill distances so I've been using my own distance prediction but after week 7 of the "Couch to 5k" program I'm up to 55.6 miles traveled in 660 minutes and 30 seconds!

I'm over the NBA season so I'm not going to say much about the Nuggets other than the fact that they got knocked out of the playoffs in round 1 by the Golden State Warriors.  Steph Curry was on fire the entire season and the Nuggets showed that they are not a jump shooting team although they love to settle for jump shots.  Major need for the offseason: pick up a shooter.