Charlie Syracuse

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?

Well it is time and time again that I run and find myself hitting the wall at the end of a race.  It has been 5 years since my last 5-k but yet again I found myself at the 2.2 – 2.5 mile point and walking.

I turned in a decent time of 25:31 but would have clearly been under the 25 min mark without the walking and heavy breathing .

We will see if we get past this point.

Well I just carbo loaded my 206 pound frame and am ready to rock and roll in a 5K tomorrow.  This time it is for training mainly and no testosterone must flow forth.  I will be pre-running the race that is to come up on the 18th of April.

This run is the presidential 5K for libraries at Clemson, SC.  I ran the inaugural race back in 2000 or so and haven’t really run a 5k since so this could be an exceedingly interesting test to see if I am closing in on my target of 23 mins.

Seems like all the time I manage to run into running issues.  But my legs are now killing me from playing basketball on monday night.  of course it will pass and we will see how I turn out in the 5k on Sat.
Hopefully I will be able to hit my target of a 25 min total time and be well on my target of 23 mins by April 18th.

Well I broke down today and went to the running shoe store, why may you ask, very simply my shins were killing me.

After a quick look around the web I found that I have a rare stride call over supination.  Big word meaning that I land on the outside of my heal and roll my foot forward until I am pushing off of the little toe.

Better than a pronator I guess but it does stress the shin and the 2 lbs that I have lost since I started this little running experiment I am unwilling to gain back.  So off to the store I proceeded.

Wife and kidlets in tow.  Just to sit in front of this nice young lady and have her ask me to remove my shoes and socks so that she could measure my feet.  Did I mention that I was just leaving work and no one should make this request of my feet, pheweeee.   Oh well at any rate I did what I was asked and passed this test.

Then the inevitable question?  Are you training for anything.  No I am not, just thought I would buy a shoe or two.   Well in reality I am.  Training to whip the crap out of one of my fellow co-workers in a local 5k. Then I am on to bigger and better things, running a 1/2 marathon somewhere at the end of summer.  Then maybe a full marathon next spring.

This running thing has really hit a nail on the head with me.  I love it and love the quietness of it all.

Well until tomorrow.

Everyone needs to be in shape and I have picked up running as my in shapeness system.  To get in shape I am ramping for a run on the 18th of April.

This should be a fun run and I am targeting a time of 25 mins as successful training for this run.  For the run in May I will be gearing up to hit 23.5 mins.  Until then I will try to update my blog with my results.

My current loops are 2 miles, 3.5 miles,  and 4.23 miles.  Current times are in the 8.5 min/mile range.  So for a race I should be good.  but we will see after this weekend when I put in for a 5k on a similar course to the one that i will run on the 18th.

Just remembered that I even had this blog and that it would be a good thing to start posting on it again.

What have we been up to in our internet experience.  Tons doesn’t even begin to describe it.  We have large contracts small contracts and all types of contracts in between.

Won clients lost clients and in between made friends.  Just hang on for the coming year it should be a total blast.

If you need articles or content make sure that you contact us about it.  We are always available for a fresh read or two.

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