Charlie Syracuse

I am sitting tight and waiting on the race on Friday.  Should be a good one I have my legs getting back in shape and we are working through the pre-race situation.
I will have the stuff together and post my results via the watch and pod.  Should be overall a total blast.

Got my foot pod and heart rate monitor. Now hopefully I can get this Suunto T4 hooked up and putting up some true interesting data.

Today was the first day after a long layoff and just in time for the race this coming friday.  After today I am going to start more detailed analysis in my blogs.  Like my overall times and my breakdown for heart rate and running rate.  Hopefully all of this analysis will allow me to improve my fitness and my overall performance.

Currently I am scaling in at 206 lbs and chugging my 5k’s at a paltry 26 mins or so.  Breaking lower is going to take work, but I think that by the end of summer I can do a 5k in the 20 min range.  Then it is on to the teens and who knows from there.

We need to talk about the overall slacking off I have been doing this past week.  Work has torn me away from my running regime.  I need to roll on and get back in the groove.  One week to a super duper 5k and I am stuck in a rutt and have only run once this week.

If I don’t pick up the pace my weight will be rejoining me and I will be lagging behind everybody this Friday.

Well here we are going to review my training plans and training runs heading up the 18th of April’s.  Take back the night 5K.

I am planning currently on Running the following sequence:

Mon – Speed Work, Hills or Track

Tues – 3.5 miler at super slow pace

Wed – 4.23 miler at slow pace

Thur – 7 miler at normal pace

Fri – no run

Sat – 4.23 miler at super slow

Sun – 3.5 miler at slow pace

Sometime during the week my HRM watch and footpod should arrive.  At that point I will be more than ready to switch over to total HRM training and get away from this just go out and run.

Today was a great example as I ran with my sister and she complained the whole time that I was running too slow.  My cheapo reebok had me at at HR or 150 – 168, when the run should have been in the 130-140 range.  Now this monitor also will routinely throw up my resting HR at 85-90 BPM and max rates in the 200+s so I am not overly confident in the accuracy.

At any rate the speed for the run was 9:25 pace or so, but I could easily carry on a conversation and even yell at the daughter unit for over lagging on her bike while she went with us.  Tomorrow will be the true test as I do 2 miles of hill training mixed in with about 2 miles of warm-up and cool-down.

First time in the last six years that I have went on what I consider to be a longer run.  This time it was a mid-week 6-miler.  Total elapsed time it was 57 mins and very little on the change.

Now I am looking at finding a cheap HRM and stride sensor set-up to begin training with .  This should help me with the total speed and not overtraining as I have been so found of doing.

At this point I am on target still to hit a 24 min or less 5k on the 18th when we run as an office.  Keep involved and watch what I can do long term.

Well my three and a half mile run today went quite well slow.  As outlined before I finished up a 5k on Sat in Clemson and it wasn’t my best ever effort by far.  However it is getting better and my legs are continuing to strengthen up and get quicker.
But today was simply a very slow running day. Ran the course with my wife and was just hoping the whole time that it would be done.

So what are you doing to get in shape?