My First Half Marathon...Sort Of

Just a little after 5:30am this past Saturday, August 24, I stepped out of a fairly brisk warm up walking pace and into a slow running pace at which I would find myself moving for a little while.

In fact, it was 2 hours, 37 minutes, and 11 seconds later when I finally backed off of that running pace and found myself cooling down with an easy walk. Oh, and at the end of that timeframe, I had completed a run of 13.15 miles!

My first half marathon in the books!

Well, sort of...

There were a few race sights and sounds missing from the picture. There was no Star Spangled Banner. No starting gun (or Start Line). No race bib. No timing chip or timing mats. No USATF-sanctioned course. No volunteers. No water stations. No spectators. No Finish Line. And, well, no other runners.

But there were a few things that made this count...me, my sweaty running clothes, my trusty running shoes, my tired legs (started feeling them at about 11 miles), my little aches and pains that came and went (mostly during the run's second half), my determination to keep going...oh, and my Garmin to make this half marathon "official"...well, at least in my heart, mind, and soul.

If you're keeping score...
Distance, Pace, and Time include Warm Up and Cool Down walks

Yes, I know it's not a "real" half marathon and that results will be posted nowhere but right here; but I also know that I ran 13.15 miles and only stopped running for a quick water/nature break (at mile 6.45). And just to keep everything on the up and up, I did NOT stop my Garmin while I took the three minutes to fill my water bottles and... uh...to use the facility at the local sports field.

What I really take from this past weekend's personal "half marathon" is the knowledge that I can do one; and when I put that knowledge to the actual test down at the Disney Wine & Dine in a couple of months, this run is the first of a few coming up that will give me the confidence I need to persevere through that first "official" USATF-sanctioned half marathon!


In addition to the personal half, here's the recap from the entire week, as well as this week's schedule:

Marathon Training - Week Eight (August 19 - August 25)

Monday - Stationary Bike (45 Mins, Hills, Level 9), Abs (4 Exercises, 3 x 12 Reps)
Tuesday - 5.14 Mile Run (10:50 Pace)
Wednesday - Stationary Bike (45 Minutes, Hills, Level 9), 30-Minute Cybex Circuit
Thursday - 4.13 Mile Run (10:39 Pace)
Friday - OFF
Saturday - 13.15 Mile Run (11:57 Pace)
Sunday - 2.84 Mile Family Run

 Total Miles on the Pavement - 27.28 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 170.35


Marathon Training - Week Nine (August 26 - September 1)

Monday - Stationary Bike (45 Mins, Hills, Level 9), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Tuesday - 5.07 Mile Run (10:07 Pace) - COMPLETE
Wednesday - Stationary Bike (45 Minutes, Hills, Level 9), 30-Minute Cybex Circuit - COMPLETE
Thursday - 4 Mile Run
Friday - OFF
Saturday - 5 Mile Run
Sunday - Family Run


Next week's training (Week Ten) will be shifting me from four runs per week to five...oh, and I'll also be finishing up the week with my next long run...of fifteen miles!!! But I'm going to go ahead and wait until next week to freak out about that distance...I hope.

Until then, enjoy your journey...

Marathon Training Week 7 Recap: Not Speedy...Speedier!

Following the long run at the end of Week Six, the focus of Week Seven was to just get back on my feet, recover, rebuild, and get prepared for the next long run (later this week).

But a funny thing happened during my first four-mile "recovery" run on Tuesday...I felt terrific! I started out with a nice easy pace of about 10:30-ish for the first half mile; but my lungs and legs were feeling strong, so I decided to reach down for a little extra...and I found it. When all was said and done, I finished the 4.13 mile run with a 9:38 pace, which happened to be my fastest pace for a four-plus mile run.

But that record was actually short-lived. On Saturday, I got back out there for four miles, and after a similar start of 10:30-ish for the first half mile, I found the extra gear again and ended up running 4.16 miles at a 9:35 pace!

So while I wouldn't define myself as a "speedy" runner (the Boston Marathon isn't reserving my qualified-for spot yet), it's nice to see that as I keep plugging along (and as I keep cross training), my ability to pick up the pace has definitely improved. Speedy? No...Speedier? Absolutely.

All that said, as I prepare for this week's long run, I need to pull back on the reins a little bit as I head out for tomorrow morning's four miler. While it's tempting to go out an see what I can achieve, I need to remind myself that this isn't a speed week...it's a long run week...and fresh legs willing to go thirteen miles will certainly be needed this Saturday morning!

Here's the recap from last week, as well as this week's schedule...


Marathon Training - Week Seven (August 12 - August 18)

Monday - Stationary Bike (45 Mins, Hills, Level 8), Abs (4 Exercises, 3 x 12 Reps)
Tuesday - 4.13 Mile Run (9:38 Pace)
Wednesday - Stationary Bike (45 Minutes, Hills, Level 8), 30-Minute Cybex Circuit
Thursday - 5.11 Mile Run (10:23 Pace)
Friday - OFF
Saturday - 4.16 Mile Run (9:35 Pace)
Sunday - 3.61 Mile Family Run

 Total Miles on the Pavement - 19.01 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 143.07


Marathon Training - Week Eight (August 19 - August 25)

Monday - Stationary Bike (45 Mins, Hills, Level 9), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Tuesday - 5.14 Mile Run (10:50 Pace) - COMPLETE
Wednesday - Stationary Bike (45 Minutes, Hills, Level 9), 30-Minute Cybex Circuit - COMPLETE
Thursday - 4 Mile Run
Friday - OFF
Saturday - 13 Mile Run
Sunday - Family Run

I'm trying not to freak out too much about the thirteen miler this weekend - although freaking out is certainly tempting - so I'm just going to brush over it for now with the hopes that I'll be able to tell you all about it next week.

Until then, enjoy your journey...

My Longest Run Recap...and My August Weigh In

In last week's blog post, it might have been apparent that, although excited about the prospect, I was a bit apprehensive about my upcoming (and first) double-digit-mile run. In fact, I was so focused on the long run that I forgot to include my August weigh in result. Actually, it's interesting that I overlooked the weigh in because that action (or lack thereof) is actually indicative of where I am mentally right now.

While I am very close to my target weight, which you're about to find out, my primary focus is no longer on my weight as it was just nineteen months ago. Yes, getting to my goal weight has a bit of a "Complete the Quest" appeal to me, but since I moved into the "Normal" BMI range, my primary focus has shifted away from losing weight and toward the new mountain of completing my first marathon. And even though I am still tracking everything I eat with Weight Watchers, the most important tracking I am doing is the tracking of my progress with my marathon training plan.

All that said, though, here are the results from my August weigh in...

Weight - 178.7 Pounds

Total Loss in July - 3.3 Pounds

Total Loss since January 2012 - 96.9 Pounds!

So I'm bearing down on my goal weight of 175 pounds, and I imagine that I'll find myself there within the next month or so...but, again, my weight has become less of the focus as I climb marathon mountain. Yes, I am tracking and will continue to track my food intake even after I hit my goal, but I've already told myself that I'm not going to freak out about my weight unless I find myself drifting above 175 (after I get there).


Now to the real focus...Week Six and that first double-digit long run.

In short, I did it!!!

Time, Pace, and Distance include Warm Up and Cool Down Walks

To make a shorter story a little longer, I got out of bed around 4:45-ish on Saturday morning, brushed my teeth, got suited and laced up, gobbled down a CLIF bar, drank about sixteen ounces of water, and headed to the driveway for some stretching a little before 5:30.

On my five-minute Warm Up walk, I thought about my run strategy...start slow, drink about four ounces of water every mile (beginning at Mile 2), eat a Power Bar Energy Blast every two miles (beginning at Mile 3), drink four ounces of Gatorade at Miles 5 and 10, and refill my water bottles at the Little League fields on the way back home. Whew...that's a lot of planning for just eleven miles! I guess it makes sense when the proverbial "they" tell us that long runs don't just prepare you to run a marathon; they also teach you how to keep your body full of the fuel that will be necessary to get you through that marathon.

With a long way to go, I started out at a very slow pace (about 12:30 for the first half mile) in that "looking for a rhythm" portion of the run. The body check told me that nothing was hurting, everything was loosening up, and that we were off to the races (so to speak). At the end of the first mile, I had sped up a little bit and found myself at a 12:20 pace. Knowing that I had set my goal training pace at 12:00, I asked my legs to move a little bit faster...and they did. As such, as the run progressed, every time I looked at my watch, my average paces kept dropping (except for when I stopped to refill my water bottles, at which time my average pace jumped from 11:48 to 11:51...I remember that distinctly). That said, though, I must have really picked it up from there because I finished with an average pace of 11:41, and completed the running portion of the run (11.05 miles) in two hours, nine minutes, and three seconds.

At the end of it all, I'm very happy with the run. To put it into context, back in March, I ran the Gate River Run (9.3 miles) at a pace of 11:51...and did not have much sugar left in the tank when I was done. Heck, it was tough walking to my car to go home! But last Saturday, after running 11.05 miles at an even faster pace of 11:41 (which was actually an intentionally slower training pace), I actually went home, stretched out (admittedly I needed to stretch a little more than usual), rested for about a half an hour, and then proceeded to mow my lawn.

What a difference five months make!

Here's the total weekly recap from last week, as well as this week's plan...

Marathon Training - Week Six (August 5 - August 11)

Monday - Stationary Bike (45 Mins, Hills, Level 8), Abs (4 Exercises, 3 x 12 Reps)
Tuesday - 5.17 Mile Run (10:59 Pace)
Wednesday - Stationary Bike (45 Minutes, Hills, Level 8), 30-Minute Cybex Circuit
Thursday - 4.15 Mile Run (10:17 Pace)
Friday - OFF
Saturday - 11.05 Mile Run (11:41 Pace)
Sunday - 2.38 Mile Family Run

 Total Miles on the Pavement - 24.73 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 124.06


Marathon Training - Week Seven (August 12 - August 18)

Monday - Stationary Bike (45 Mins, Hills, Level 8), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Tuesday - 4.13 Mile Run (9:38 Pace) - COMPLETE
Wednesday - Stationary Bike (45 Minutes, Hills, Level 8), 30-Minute Cybex Circuit - COMPLETE
Thursday - 5 Mile Run
Friday - OFF
Saturday - 4 Mile Run
Sunday - Family Run


As you can see from the Week Seven plan, this week is definitely a recovery week...but you'll find out soon enough that Week Eight will certainly make up for that.

Until next time, enjoy your journey...

Marathon Training Week Six: First Double-Digit Run

Ready...Set...Go!

This Saturday, I'll be stepping out for my first double-digit run...ever! Yes, I ran 9.2 miles just a couple weeks ago, as well as a 15K (9.3 miles) back in March, but this Saturday will be the first time I'll be crossing the ten-mile mark. Well, I'll actually be running eleven miles, and I plan to do so at an easy training pace of 12 minutes per mile. So I guess that means I'll be out there for about two hours and ten minutes...hey, that's about the length of a good movie!

And like a good movie, I'm actually looking forward to the run. Yes, I know the conditions will be far from optimal (it's been 80 degrees with humidity over 90% at 5:30am all week), my body and clothes will be soaked with sweat, and I might have a few moments along the way where I might doubt myself. On the other side of the coin, though, it's exciting to think that I can overcome the elements, that my legs (and some water and nutrients) can take me for an eleven-mile run, and that this run will be moving me one step closer to the ultimate prize of crossing that marathon finish line in January!

Tune in next week to see how it went (or whether I made it). In the interim, here's the recap of Week Five, as well as this week's full schedule...

Marathon Training - Week Five (July 29 - August 4) Monday - 4.17 Mile Run (10:18 Pace)
Tuesday - Stationary Bike (45 Mins, Hills, Level 7), Abs (4 Exercises, 3 x 12 Reps)
Wednesday - 5.08 Mile Run (10:33 Pace)
Thursday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit
Friday - 4.11 Mile Run (10:27 Pace)
Saturday - OFF
Sunday - Easy 2/2 Run/Walk Intervals (2.99 Miles)

Total Miles on the Pavement - 18.24 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 99.33


Marathon Training - Week Six (August 5 - August 11)
Monday - Stationary Bike (45 Mins, Hills, Level 8), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Tuesday - 5.17 Mile Run (10:59 Pace) - COMPLETE
Wednesday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit - COMPLETE
Thursday - 4 Mile Run
Friday - OFF
Saturday - 11 Mile Run (I think I can...I think I can...I think I can...)
Sunday - Family Run
Let's just hope that "I think I can" turns into "I knew I could" by the time the sun comes up this Saturday!

Until next time, enjoy your journey...

Marathon Training Week 4 Recap: Searching for an Oasis!

I'm really thirsty...not too much farther...is it?

Week Four of my marathon training ended with a Long Run (9 miles), and that distance, coupled with the heat and humidity of a Florida Summer, caused me to really start planning out my long runs from temperature, nutritional, and hydration standpoints.

For temperature, I have chosen to start my Long Runs in the dark (this nine miler began at around 5:30am); and even though the sun will rise before the run is done, my philosophy is that my body will be heating up as Florida heats up. In addition, a few people (like me) run their sprinklers before sunrise, so I can always grab a handful of water to splash on my forehead...or, if it's already hot, I can return to childhood and run right through them!

For nutrition, I typically eat a CLIF Bar about a half hour before I head out, so my initial energy is taken care of. Beyond that, at mile three, I start taking some energy supplements (my choice right now are the Power Bar Energy Gel Blasts) and continue to do so every few miles.

That brings me to water, the element I know my body gets rid of the fastest on my runs, thus making it the most important element to replace. But here's the challenge...after researching that a body needs four ounces of water every mile (approximately), coupled with knowing that my hydration belt carries 32 ounces of water (enough for eight miles...well, nine, because I drink enough before the run for the first couple of miles), I knew that I needed to scout out watering holes on my nine miler to prepare for the longer runs coming up.

Oh, the easy (and somewhat boring) thing to do is to plan my Long Runs around running back by my house every five to eight miles, refilling my water each time I stop by. To be honest, though, I really like going somewhere on my Long Runs. I like leaving the neighborhood and heading out on an adventure of sorts...so that's what I do. Thus, on last week's run - for which I knew I had enough water - I went out on a mission, a quest to search for places where I can replenish my stores.

There is something fundamentally primal about searching for water...although, to burst my own bubble, at worst, there are a couple of convenience stores and a McDonald's that could have ultimately served my purpose. But I decided to take a route with which I was somewhat but not fully familiar. I knew there was a sports (soccer/lacrosse) field about three miles from my house, but I wasn't sure whether it had any water fountains. After checking it out, I discovered that there was no water to be found...but, as a side note, it does have a portalet, which might come in handy someday.

But when running around the field, I noticed a paved path going through the woods to what looked to be more sports fields, which I never knew were even there (my daughter's a swimmer, so I know where the pools are). Coming out of the woods revealed to me a baseball complex with four fields and a center building...with public restrooms and water fountains!!! This oasis is about three miles from my house, and it will serve a definite purpose as my runs began to stretch out even farther. In fact, on Week 6's Long Run of 11 miles, I will be searching for yet another watering hole even farther away from home. I know there's a high school not too much farther up the road, so if I can get to its track and football field, I know I'll have found that next oasis!

Here's the training recap for last week, as well as this week's already-in-progress plan...

Marathon Training - Week Four (July 22 - July 28)
Monday - 5.18 Mile Run (10:35 Pace)
Tuesday - Stationary Bike (45 Mins, Hills, Level 7), Abs (4 Exercises, 3 x 12 Reps)
Wednesday - 4.13 Mile Run (10:09 Pace)
Thursday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit
Friday - 9.2 Mile Run (Training Pace of 11:49)
Saturday - OFF
Sunday - Easy 2/2 Run/Walk Intervals (2.94 Miles)

 Total Miles on the Pavement - 23.48 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 81.09


Marathon Training - Week Five (July 29 - August 4)
Monday - 4.17 Mile Run (10:18 Pace) - COMPLETE
Tuesday - Stationary Bike (45 Mins, Hills, Level 7), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Wednesday - 5.08 Mile Run (10:33 Pace) - COMPLETE
Thursday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit
Friday - 4 Mile Run
Saturday - OFF
Sunday - Family Run

Have a great week, make sure you drink enough water, and until next time, enjoy your journey...

One Year on the Pavement



On July 23, 2012, with my wife Michelle's encouragement to "just go out there and run," I started running again after a twenty-six-year break.

 

I woke up at around 5:15am on that hot and humid Monday morning, threw on a pair of gym shorts (not running shorts), a white cotton tee shirt (sweat retaining - not a running shirt), golf socks (not sweat resistant), and what I thought was a decent pair of sneakers I had purchased at an outlet mall (I was wrong). After drinking about twelve ounces of water, I walked out my front door at around 5:30. I had neither Garmin nor running app to track my pace or mileage...and I had no clear-cut plan but to "just go out there and run." 

 

I guess the plan at that time was really about running for weight loss. You see, while I had lost about thirty pounds over the first six months of the year, my dieting had gotten me to a weight loss plateau, which is a dangerous place for a habitual dieter. But rather than repeating past behavior and accepting life at an obese 245 pounds, which would have ultimately taken me back to 275, the guy in this picture was ready for a real change.

 

Late June 2012 - Just a few weeks before the First Run
 

So after a few stretches that I had recalled from my athletic past, I walked to my mailbox and just started running. Immediately, I knew that I wasn't going to be able to keep this up for very long...my breathing was almost instantaneously labored, my fat was uncomfortably bouncing to and fro, and there were varying levels of pain shooting through my body.

I thought to myself, "okay...keep pushing...just make it to Jack and Tina's house, and then you can walk." And I did...so I did. Only later, when checking on MapQuest, did I find out that they were just over a quarter mile up the street.

After reaching Jack and Tina's, I decided that I was going to walk until I felt good enough to run again. Well, when I reached Eric and Bet's house, I figured I would turn around and start running back home. It turns out that they were about a half mile more up the way, so I had gone a total of three quarters of a mile.

I can't recall how long I ran the next time, but I am certain it wasn't another quarter mile. In fact, to the best of my knowledge and memory, I don't know how many run/walk intervals it took to get me through that three-quarter-mile stretch...but I believe that the walking was about equal to the running. At least that's what I tell myself.

That's pretty much how my first month of run/walking went. I ran/walked the same route five days a week for a month, and each time I tried to run a little more than I had the last time...no matter what. I iced my knees and left foot after every run. I took Aleve at least twice a day. I sweat like crazy even for hours following my showers. At times I knew I wasn't going to be able to keep this up. And at others I just wanted to quit.

But I didn't.

I just kept running.

And on a fateful day about a month later, I started running at my mailbox, right past Jack and Tina's, all the way to Eric and Bet's, and then all the way back home. A mile and a half...without stopping!

Over the course of the next eleven months, I worked through two programs on my phone ("Couch to 5K" and "5K to 10K"), ran the entire distances without walking through eight road races (four 5Ks, a 6K, a Five Miler, a 10K, and a 15K), burned over 114,000 calories, and logged over 775 miles on the pavement.

And I found this guy along the way...


Late June 2013 - What a difference a year makes

I'm now lost without my Garmin (pun intended), my shorts and shirts have names like moisture-management Mizunos or dry tech Asics, my running shoes are custom fit at the Jacksonville Running Company, my visor shades my eyes from the sun while absorbing my sweat, my DryMax socks minimize my blister risk levels, and my water (and gels) come with me on something I call a hydration belt.

So I guess this guy's a runner...

 

Hey...is that guy wearing a Garmin?

Speaking of which, here is the marathon training recap from last week, as well as this week's plan...a nine miler on the docket for Friday!

Marathon Training - Week Three (July 15 - July 21)
Monday - 4.10 Mile Run (10:30 Pace)
Tuesday - Stationary Bike (45 Mins, Hills, Level 7), Abs (4 Exercises, 3 x 12 Reps)
Wednesday - 5.15 Mile Run (10:35 Pace)
Thursday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit
Friday - 3.12 Mile Run (9:19 Pace)*
Saturday - OFF
Sunday - Family Run of  2.60 Miles

Total Miles on the Pavement - 17.06 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 57.61

*Fastest pace for any run to this point!


Marathon Training - Week Four (July 22 - July 28)
Monday - 5.18 Mile Run (10:35 Pace) - COMPLETE
Tuesday - Stationary Bike (45 Mins, Hills, Level 7), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Wednesday - 4.13 Mile Run (10:09 Pace) - COMPLETE
Thursday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit
Friday - 9 Mile Run (Target training pace of 12:00)
Saturday - OFF
Sunday - Family Run

So year number two on the pavement is underway.

I'm just going to keep running.


Until next time, enjoy your journey...

Marathon Training - Week Two - Did I Just Swim that Seven-Mile Run?

Before I get into this post, I will throw out there that I know, fully understand, and compassionately acknowledge that it is incredibly hot and humid around the entire country right now. That said, if I make mention of the fact that running in Florida in the Summer can be a ridiculously hot (and/or humid) endeavor, you don't need to send me the "it's as hot here as it is in Florida" message...I know it is, and I'm sorry you're going through it.

I actually had a conversation with a business colleague / runner from the Midwest the other day, and he let me know that I must be crazy to run in and to deal with this type of heat all Summer, every Summer. While I didn't argue against my own propensity for being a bit nutty, I did point out that once November rolls around and we get that first "cool" (well, cooler) morning, it's typically pretty nice running weather here for about five months...not too brisk (although we do have freezes in North Florida), not too hot (well, most of the time anyway).

But that certainly isn't the case right now, in the midst of the third week of my marathon training schedule. This time of year in Florida, as a runner, you pretty much have three options...

1. Run before the sun rises or as it is rising...temp is a little bit lower in the pre-dawn dark (mid 70s), but the humidity is higher (90% to 95%)
2. Run as the sun is setting...temp is higher than morning (low 80s), but the humidity is lower (70% to 80%)
3. Run in the sun...and melt. (This choice is not recommended)

I actually go with the first option. While the humidity is ridiculously high, having the temperatures in the 70s (at least at the start of the run) seems less uncomfortable than having temperatures in the 80s. Either way, it's uncomfortable...but for me the early run gets the nod over the late one.

Which brings me to last week's really earlier-than-the-normal-6:00am run. On Friday of Week Two, I had a seven-mile run on the docket, and knowing that I was going to run at a "training" pace of 12:00 per mile, I knew that I'd be looking at about an hour and a half on the pavement. Thus, in order to minimize the heat, I got up at 4:50, drank a good amount of water, ate a CLIF bar, filled up my hydration belt, and got on the road by 5:30.

At around 7:00am - and 7.10 running miles later - I walked back in my front door and looked (and felt) like I had just gone for a seven-mile swim rather than run. My clothes were soaked, my body was drenched, my fingers were pruned, and what I needed more than anything was a towel...well, and a shower.

But here's the deal. It felt pretty damned satisfying to walk in that door knowing that I had battled not only the run but also the weather that's not really all that conducive to running. It felt good to go to bed and get up early for no other reason than to pound the pavement, to train for a marathon. It felt good knowing that this was the first of many longer runs that I will be undertaking in the heat of this Florida Summer (and Fall). In short, it felt good to be, well, a runner.

Here's the recap of the entire second week, as well as where I am and where I'm heading with the third...

Marathon Training - Week Two (July 8 - July 14)
Monday - 5.10 Mile Run (10:54 Pace)
Tuesday - Stationary Bike (45 Mins, Hills, Level 7), Abs (4 Exercises, 3 x 12 Reps)
Wednesday - 4.12 Mile Run (10:33 Pace)
Thursday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit
Friday - 7.10 Mile Run (12:01 Pace)
Saturday - OFF
Sunday - Family Run of  2.77 Miles

Total Miles on the Pavement - 21.06 Miles (Includes Warm Up and Cool Down Walks)

Total Marathon Training Miles - 40.55


Marathon Training - Week Three (July 15 - July 21)
Monday - 4.10 Mile Run (10:30 Pace) - COMPLETE
Tuesday - Stationary Bike (45 Mins, Hills, Level 7), Abs (4 Exercises, 3 x 12 Reps) - COMPLETE
Wednesday - 5.15 Mile Run (10:35 Pace) - COMPLETE
Thursday - Stationary Bike (45 Minutes, Hills, Level 7), 30-Minute Cybex Circuit
Friday - 3 Mile Run
Saturday - OFF
Sunday - Family Run


So this week is a little lighter than last, but that only means that Week Four will be all the more interesting. We'll get into that in next week's post, though.

Until then, enjoy your journey...