Ed Lowery Bash XC 5k from steve speirs on Vimeo.

I had a solid race considering my 6 and 8 mile training runs just a day earlier. The first mile felt very comfortable in 5:55 and I had fun chatting to high school senior Connor Doan who’d been up all night at a graduation party. How you can run that easily with no sleep is beyond me…

The second mile was also fairly comfortable (5:59), although towards the second mile marker I could tell my legs were starting to get fatigued. Here’s a short video of me running alongside Connor and a few other high schoolers:

Ed Lowery Bash XC 5k from steve speirs on Vimeo.

Mile three I had to work really hard to stay under 6:00 per mile pace. By this time Connor had left me for dust (actually, left me for mud would be more appropriate) and I was left to battle it out to the finish pretty much on my own. I finished in 18:44 – good enough for 7th overall and 1st in the 40-44 age group. Not bad considering Friday’s training and the challenging cross country conditions.

The race was in honor of Ed Lowery, a local coach who lost his battle with cancer last year.

I took it fairly easy in the early stages and found myself in about 12th place as we headed out towards the mile mark. The lead two or three runners already had a big lead but I was happy to sit back and stay comfortable. I hit the mile in 5:58 and decided it was time to pick up the place a little and passed several runners in the next quarter mile. Next time I looked up I was in 4th place and about 15-20 seconds back from the third place guy – the same guy who’d beaten me in a couple of 5k races earlier this year.

Try as I might, I couldn’t make enough ground in the last 3 or 4k to move into 3rd place. However, my pace stayed consistent (5:58, 5:58 and 5:57) and I ended up just 11 seconds away from 3rd place. Finish time was 22:05 for an average 5:55 per mile pace, so I guess I finished the pretty quick in the last half mile or so. Now I’m looking forward to the last race of the series on February 28th – an 8k cross country race at Virginia Wesleyan College in Norfolk. I wonder if I’ll be able to make up the 15 seconds and move into third place overall??

Sunday was my typical long run day. Nothing too exciting to report – I ran 8 miles towards the Virginia Beach oceanfront, turned around and ran home. Of course the wind was behind me on the way out which made for a challenging run home into a pretty stiff headwind. Nice. Good training for the traditionally-windy Shamrock Marathon though…

Summary: 16 miles in 1 hour 56 minutes – not a bad pace and nice that the calf issue seems to have cleared up.

To make amends, here’s a quick summary of what I’ve been up to:

December 24th – 10k Strength Builder on the treadmill and the Jillian Michaels 30 Day Shred.

December 25th – just an easy 4.5 mile Christmas Day run…

December 26th – push ups, 30 Day Shred and a great 7 mile interval workout at the local soccer complex where I completed 22 x 30 seconds all out with a 30 second recovery.

December 27th – a nice easy 12 miler with a good friend I haven’t seen for a while and the Jillian Michaels 30 Day Shred workout.

December 28th – 150 push ups (15 x 10 with 30 seconds recovery), a tremendous 6 mile fartlek workout with my two golden retrievers for company and of course the Jillian Michaels 30 Day Shred. My legs feel great, but I wish I could say the same about 10 year old Floyd – he’s hobbling around the house and looks like he’s just run a marathon!

Oh yes, I’ve started logging my workouts on the great dailymile.com site. If you’re interested in tracking what I’ve been up to, check out my profile here. Feel free to add me as a friend too……

Hope your training is going well and that you’re all looking forward to a happy and healthy 2009!

An elliptical trainer looks somewhat similar to a stair climbing machine, and today, home-use ellipticals are becoming almost as popular as treadmills with a wide range of models available. Not surprisingly its action feels like a mix of stairclimbing and cross-country skiing and the only cardiovascular activity that’s more similar to running is pool running.

Pool running is a better choice for runners who have injuries that make it impossible (or inadvisable) to perform any weight-bearing exercise, but elliptical training is better for helping you maintain your body’s impact-absorbing capacity. Remember, elliptical training involves no impact, but it is a weight-bearing activity.

Another great advantage that elliptical trainers have over other exercise machines is that most models work the muscles of both the upper and lower body. This results in a cardiovascular efficiency that produces an equivalent training effect as other forms of exercise, but over a shorter period of time.

If you’re injured and looking to maintain conditioning for a sport, then elliptical trainers can elevate your heart rate quickly and keep you in good cardiovascular condition. For non-athletes looking to stay fit and lose a few pounds, then alternating training days between 20-30 minute sessions on an elliptical trainer and lifting weights will get you to your goal.

If you’ve decided to splash the cash and purchase an elliptical trainer, just make sure it’s manufactured by a reputable company. The number of “budget models” available has risen dramatically over the past couple of years and a rushed purchase could prove to be a costly mistake, both in terms of money and wasted exercise time.

Features to look out for when purchasing an elliptical trainer include the following:

• Upper Body Movement Feel – the handles should be comfortable to grip and without significant play as the handles change direction. Check that at high resistance levels, there’s no rocking or instability.
• Lower Body Movement Feel – the feel of a cross trainer is quite subjective. Ideally it should feel smooth throughout the range of movement, with a natural stride pattern – not jerky or snatchy. The footplate should not change direction suddenly as it reaches the end of the ellipse.
• Braking System – almost all elliptical trainers use magnetic braking.
• Ellipse Stride Length Adjustment – some high-end machines allow you to shorten or lengthen the stride, making it easier to match the machine’s movement to your own natural stride pattern.
• Console Feedback/Ease Of Use – how clear and comprehensive is the displayed information? How easy is it to access built-in programmes? Are buttons visible and easy to use?
• Workload – how much workload can the elliptical provide when used flat out? If you’re fit look for at least 250 watts.
• Elliptical Programmes – some can offer variety and motivation by simulating various hill courses, allowing you to create your own or by controlling your heart rate.
• Power type – some elliptical trainers are self-powered whilst others require a mains connection.

Good luck with your purchase and happy cross training!

So after my six mile run and weekly yard work was out of the way, I decided it was now or never.

Required: 40, 32, 30, 25, at least 40

I was dreading the opening 40 but they actually weren’t too bad at all. After taking full advantage of the allowed 60 seconds I started on the set of 32; this was where it started getting tough, but I managed to make it through…just. My arms failed me on the next set however, and I could only manage a shaky 22.

60 seconds later I lowered myself into position and gutted out 25 good ones, but could only manage 23 in the final set of the workout; no way could I get anywhere near the required “at least 40″. I’m slightly disappointed, but also quite proud that I managed 142 push ups in one workout – 18 more than my previous highest. Looks like I’ll be repeating Week 5 again next week, but that’s not a bad thing. It’s all progress, right?

Actual: 40, 32, 22, 25, 23

If anyone else is following the plan, please note the slight change in Week 5. On Day 2 and 3, there are actually 8 levels instead of the usual 5 and the time between sets is reduced to 45 and 30 seconds respectively.

With the push ups behind me, it was time to perform the penultimate workout of the six-week Essential Abs program; a nicely structured program that gets progressively more difficult as time goes on.

Today the plan called for 15 reps of each of the following exercises. I usually substitute the frog legs crunch for the corkscrew and switch the isometric back extension for the plank exercise. Today was no exception.

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

Here’s a review of the workout from my other blog which I’ll edit based on tonight’s speed and effort:

Produced by Troy Jacobson’s video production company, LifeSports, Inc., 10k Strength Builder is a 50 minute treadmill workout designed to improve your anaerobic threshold, strength and sense of pacing.

The workout, set to upbeat music which can be turned on or off, starts with a 10 minute warm up at a comfortable “base pace”. Midway through the warm up Coach Troy throws in several 30 second “striders” at 2mph above base pace and a 2% incline. The striders are simply designed to elevate your heart rate and prepare your legs for the impending 5×6 minute repeats.

Once the 10 minutes are up, Coach Troy increases the speed to your estimated 10k race pace. Based on my current fitness I chose a moderate 7.0mph which I knew would elevate my heart rate sufficiently and replicate a challenging pace. Each 6 minute repeat begins gently at a 0% incline, but increases 1% every minute. You finish up at your chosen speed at a 5% incline – pretty challenging and my heart rate of 170 proved this!

(Make sure you’re working out in a well ventilated room and have plenty of fluids available. This is a tough workout, rated at 9 on a scale of 1 to 10 and will soon have you sweating plenty. It’s a good idea to have a towel handy too!)

Thankfully you get a 90 second recovery after each 6 minute repeat, by which time your heart rate will have dropped (it drops quicker the fitter you get) and your legs will be ready to go again. Troy works you through 3 more repeats in the same fashion as the first, each one stressing your body slightly more than the previous one.

The real strength builder is saved for the last 6 minute repeat. You start off at the same speed (by now I’d increased the speed to 7.5mph) and same 0% incline, but after each minute you increase the incline by 2% – thanks Coach Troy! Halfway through the repeat and you wonder if you’ll ever make it, and by the end of the 6 minutes you’re running at a crazy 10% grade at your chosen speed. My heart rate maxed out at 182 beats per minute and my legs were burning so bad, but I made it to the end and was “rewarded” with a 4 or 5 minute cool down by Coach Troy!

I must say to anyone who doubts you get a decent workout on a treadmill, you have to try the 10k Strength Builder. The 50 minutes go by really fast and you know when you’re done you’re going to be stronger and faster for the effort. It’s also great for someone who doesn’t have a local track to run on or who finds it hard to stay motivated running intervals on a 400m oval.

The DVD is available for just $14.95 on the Spinervals web site and in my opinion is really good value. If you noticed that it’s cheaper than other DVD’s in the Runervals and Spinervals Series, this one is classed as an “Off the Cutting Room Floor” edition. Here’s an explanation from Coach Troy:

In our quest to create the most useful and effective workouts in the industry for serious athletes and fitness enthusiasts, we are constantly trying new and improved video production methods. In some cases, our attempts fall short and the video picture quality, sound quality or other aspects of the show do not meet our high production quality standards.

‘Off the Cutting Room Floor’ workouts are fantastic training sessions that we feel fall short on production values but meet our high standards of training effectiveness for our loyal customers. Therefore, instead of ‘scrapping’ these highly effective workouts, they’re made available at a reduced price through limited distribution.

After a few minutes of stretching to help my legs recover, I did the second ab workout in this the third week of the Essential Abs program. I have to say, I can feel the difference in core strength already and although I have some body fat to lose, I can feel the abs firming up underneath. Keeps me motivated to stick with the plan and I’m actually looking forward to Thursday and the next workout!

So, a positive night of training tonight and I’m now feeling much better about my general fitness level. Things are starting to come together but I need to spend time thinking of my goals for 2008 – just like fellow blogger and local running friend Charlie has just done.

What are your goals for the year? Will ’08 be great?

Level 2 is designed to be performed 3 times a week (Sunday, Tuesday, Thursday for me). Do one set of each exercise, resting just 5 seconds between exercises. In Week 3, start with 12 reps of each exercise building up to 14, and in Week 4, start with 16 reps of each building up to 18.

The plan also calls for an increase in aerobic activity from 15 minutes a session to 24 and 28 minutes respectively. This shouldn’t be a problem for me now I’m back in the swing of regular running once again.

Week 3:
Level-Two Exercises

Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Crunch: legs up
Crunch: feet first
Superman

Workout #1 (Monday) – 12 reps of each exercise
Workout #2 (Wednesday) – 13 reps of each exercise
Workout #3 (Friday) – 14 reps of each exercise

Week 4:
Level-Two Exercises

Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Crunch: legs up
Crunch: feet first
Superman

Workout #1 (Monday) – 16 reps of each exercise
Workout #2 (Wednesday) – 17 reps of each exercise
Workout #3 (Friday) – 18 reps of each exercise

I’ll post updates over the next couple of weeks how the plan is working out.

The race comprises of a 5k run, followed by a 20 mile bike ride with another 5k run to finish it all off. There’s also a new venue for the event – Chippokes Plantation State Park – a scenic locale located between Petersburg and Smithfield on the southern banks of the James River, which is sure to be popular amongst the duathletes.

So, now the pressure is on. Not only do I have to train for a marathon on March 16th, but I have to fit in enough biking to compete in a duathlon 2 weeks later on March 30th. No doubt I’ll be doing a fair amount of indoor cycling during the week, but will be sure to get outside on the weekends to sharpen my bike handling skills Should make for an interesting 3 or 4 months….

Well, I must admit, I’m happy this particular workout is behind me. I made the bold, but maybe not too smart, decision to attempt this 20 mile run at a faster pace than the FIRST Training Plan suggested. The idea behind that piece of madness was to train at a pace based on my goal marathon pace, rather than based on a 5k time I ran quite a long time ago. The difference, although not huge, was significant, and possibly the reason why today was a good long run, not a great one.

Anyway, enough of the preamble and on to the workout. On leaving the house, I (foolishly) thought it was a perfect morning for a long run – breezy and a balmy 74°F I had hoped to run this workout yesterday, but a few things happened and I had to change my plan. Not a major problem, but it definitely would have been nice to have Sunday morning free instead of facing 20 miles on the trail.

The first mile, as is traditional for my long runs, was just under an 8:00 minute mile – nice and easy! No time to relax though, as it was time to get serious and pick up the pace – 18 miles at 6:59-7:14 pace, with the luxury of an easy mile to finish.

The next 6 miles were all on the road, not the trail, and felt quite comfortable – 7:11, 7:04, 7:10, 7:10, 7:10, 7:05. The next mile was a solid 7:11 and preceded a slightly slower 7:27 which included a quick pit stop (if you know what I mean)!

The 3 miles on the trail felt pretty good, although the humidity was really, really intense. I probably ran these miles too fast – 7:06, 7:05 and 6:58 – and by the time I reached a water fountain at the other end of the trail, I was feeling quite fatigued. It’s a hard feeling to describe, but the humidity had sapped me of much of my energy and I still had 8 miles to run! I took an Espresso flavored Hammer Gel, washed it down with some water, and set off again. I crossed my fingers and hoped the caffeine and carbs cocktail would give me a much needed boost.

Mile 13 (which included the above stop) was 7:49. Maybe the placebo effect of the gel helped as the next mile was a brisk 7:03, but I needed to stop for a drink before setting off again. Mile 14, which included the stop, was a 8:03, quickly followed by a 7:13. These last 2 miles were run on a road from The Narrows back to the 64th Street park entrance. The road has a severe camber on both sides and as I hit the trail again on mile 17, my left knee screamed out in pain. I think the forced camber must have irritated the thick iliotibial band running from the hip to the outside of the knee. The pain was exactly like the ITB injury I experienced 2 years ago. I stopped, stretched and walked. The flatness of the trail helped slightly. I stopped, stretched some more and started to run again. As you can imagine, this mile was the slowest and most painful of them all – 11 minutes and 3 seconds, but at least the scraping feeling seemed to have gone away.

Despite being extremely tired, thirsty and paranoid the pain would return, I somehow managed to pick up the pace again and complete the next 2 miles in 7:11 and 6:57. Thankfully this was the last of the Planned Marathon Pace (PMP) miles and I was able to take a drink and jog slowly back to the car.

Back at the car I stretched for about 15 minutes and hoped the knee pain was “just one of those things”. Back at the house, I dug out my foam roller and performed about 15 minutes of “rolling” the outside of my left thigh. I guess the real test will be in the morning after a good night’s sleep. I just hope I can get ready in time for Tuesday’s Key Run Workout #1….

I’d rather go for a run than ride my bike any day of the week, but the FIRST Marathon Training Plan I’m following calls for twice weekly cross training. Tonight just so happened to be a cross training night…

Luckily the Tour de France is currently in progress which helps my motivation to get out and ride. Also I only have to ride for about 40-45 minutes, so it’s actually quite a quick workout to complete. It’s easier to “get on yer bike” and start riding than to think of all the reasons not to be outside in the glorious sunshine. So after a quick check of my bike I set off through the neighborhood and onto the main roads.

Now it all comes flooding back why I’d rather run in a park than share the road with hundreds of crazy drivers. My blue triathlon bike must be invisible to everyone. Wing mirrors brush my elbows as pickup trucks zoom by. Minivans cut right across me as I maintain a straight line. School buses trundle past thinking they own the road. And this is supposed to be fun?!

Soon, however, I’m in the relative safety of some side roads and manage to ride a few loops with ever increasing speed, but as I spin the pedals I try to understand the law of wind. Why does it blow constantly against me when I’m riding a loop? Surely it should be behind me at some stage….

Before I can work out the answer my time is almost up, and with puny running legs burning, I head for home and another tangle with the rush hour traffic. Maybe I shouldn’t wear the Harry Potter invisibility cloak next time??

Tomorrow I lace up my running shoes for a 7 mile tempo run – I can’t wait! Fun, fun, fun….