The Finish Line is in Sight (Sort of)

2 weeks from right now, it will be over. 20 weeks of training culminating in my first 1/2 marathon. 20 of the hardest training I've done in my life. Last week being the hardest yet with 42.8 miles and next week has 45 on the schedule. My training long run this last weekend put me within 2 minutes 30 seconds of my goal of being under 2 hours.

What is really crazy is how I'm already looking forward, past this race. This race isn't really a finish line. It's a warm up. Coming in April I have a choice of 4 races. Whether to do the Half or Full marathons at the Illinois Marathon or the Nashville Rock and Roll Marathon. I'm weighing the options of what differences there would be in training between a half and a full and if I'm ready to take that step. Also I'm looking at the couple of months between my current race and beginning of training for the next one. I'm trying to find the right balance of maintaining endurance level, but also strength training which I think could help take me to a whole new level.

Hammer Nutrition - Hammer Gel - Tropical and Espresso Flavor

I'm most of the way through my 2nd 26 serving bottle of Hammer Gel from Hammer Nutrition. The first flavor I got was Tropical and the 2nd was Espresso. Of the 10 flavors available, these are the 2 flavors that contain caffeine and that is what I was looking for. Now the tropical has 25mg of Caffeine and the Espresso has 50mg. To put that in perspective, a 12 oz can of Mt Dew has 55mg of Caffeine and a 12oz can of Diet Coke has 45mg (12oz of Starbucks coffee has around 250mg). So a 1 oz serving of Espresso does have about the same 'kick' as a can of soda, and at 90 Calories it packs a good amount of energy. Luckily it is a much slower burn than the sugar rush you get from soda.

As far as taste goes, the tropical had a very light sweet flavor and went down very easy especially in the heat of the summer. The espresso, is a lot heavier, it kind of tastes like pure chocolate syrup. So be ready for that. It's pretty strong and a little harder on the stomach in my opinion.

During a long run I will usually have a single serving mixed up to take before my run. I'll mix 2 or 3 servings to take with me. About 5 miles into the run I'll drink 1/2 of my nutrition bottle, then at around 9-10 miles (depending on total distance) I'll drink the rest. This provides a nice steady stream of energy for me.

The 26 serving size is great. I use the 5oz nutrition bottle that came with my Nathan hydration belt and can take as much or as little as I need without having all the foil packs. And at $0.77 a serving it's about 1/2 the cost of single serving foil packs. That is certainly what initially drew me to Hammer Gel over other Gels. I also emailed the company and confirmed that I can mix up some with water and don't have to refrigerate it overnight. So I can get my stuff ready the night before a 4:45am long run.

I've tried single packs of Vanilla and Montana Huckleberry. They were very good, the Vanilla totally tasted like frosting.  One thing I do wish is that Hammer would put out a lighter flavor with the higher caffeine content of the Espresso.

One thing I keep reading is to use practice race day nutrition and hydration. So I will certainly be taking Hammer Gel with me when I run in St Louis in 50 days.

Hammer Nutrition - Endurolytes Fizz

As I've posted before, I have a Nathan Elite Plus 1 hydration belt which has a 22oz water bottle and a 5 oz nutrition bottle. I had been using just water on my runs in the big bottle, but as it has gotten hotter outside, I realized that I needed to start replenishing my electrolytes, especially since I've been pushing some pretty long runs on Saturdays (14 miles). Since I already have a spot for carbs in the 5oz bottle, I didn't need a full up sports drink in the big bottle, plus I wanted to keep the water as 'light' as possible, to keep it more waterlike and not sicky sweet.

In my research I found Hammer Nutrition's Endurolytes Fizz tablets. These are simple tablets that you drop into your water bottle that dissolve. They are very convenient since you don't have to mess with mixes or powders. They add the following to your water:

(from the Hammer Nutrition website).

Endurolytes Fizz Grape Supplement Facts
Serving Size: 1 tablet (4.5g)
	Amount Per Serving	%DV
Calories	10
Total Carbohydrate	<1g p="">	<1>
Vitamin B6 (as Pyridoxine Hydrochloride)	13mg	650%
Calcium (as Calcium Carbonate, Calcium Chloride)	100mg	10%
Magnesium (as Magnesium Oxide)	50mg	13%
Manganese (as Manganese Gluconate)	3mg	150%
Chloride (as Calcium Chloride)	60mg	2%
Sodium (as Sodium Bicarbonate)	200mg	8%
Potassium (as Potassium Bicarbonate)	100mg	3%
Tyrosine (as L-Tyrosine)	100mg	†
* The Percent Daily Values are based on a 2,000 calorie diet. † Daily Value not established.
Other Ingredients: Citric Acid, Natural Flavors, Sorbitol, Stevia, Wheat Germ Oil*
*Patent Pending

A 13 tablet tube is $4.95 (at Hammer's Website). I picked up the Grape and Grapefruit flavors. Both flavors are decent. In 22oz of water, the Grapefruit seems a little stronger taste, but neither is overpowering. They leave the water light and drinkable. I will definitely be continuing to use them.

6 Month Progress Report

Well, I started this thing in ernest half way through January 2013. Today is July 13th,  6 months in.  Here are my stats as of last weekend.

Overall Changes:
Weight: 172.2lbs   ( -62.8 pounds )
BMI: 24 ( -8.1 points )
BMI Category: Healthy (Started in Obese I, Went all the way through overweight)
Neck: 14.5in ( -3.5 inches)
Chest: 37.5in   ( -5.5 inches )
Waist at Navel: 31.5in ( -12.5 inches)
Hips: 36.5in ( -5.5 inches )
Thigh: 22in ( -4.5 inches )

I have gone from using running as a convenient tool for weight loss, to loving to run and training for a half marathon, with a second half marathon already in my sights.

Here is a comparison shot from last year to now.

Half Marathon Training - Week 4

This was a 'recovery' week. Monday through Thursday were 5 mile easy runs and Saturday was a 6 mile easy run. I was hoping the easy runs would let my achilles feel better, but alas it's still tender. In addition to Sunday, I am taking Monday off from running to give it a breather. I watched this video from Competitor.com and will be trying to incorporate this stretch into my daily routine to see if it assists in Achilles mobility.

Competitor.com Monday Minute - Wall Ankle Mobilization

I also got my Road ID gear this week, a Road ID sport and a nice Road ID visor at an inexpensive price.

I also picked up a couple tubes of Endurolyte Fizz from Hammer Nutrition. I tried the Grape flavor on my 6 mile run on Saturday. It was a nice light grape flavor added to 22oz of water. I'll do a post on it later.

Half Marathon Training - Week 3

The first half of the week went really well, but I peaked on my wednesday tempo run. I pushed pretty hard and really knocked it out. I was worried about keeping the prescribed 9:47 pace for the middle 5 miles, but instead ended up with a 9 minute pace average for those miles.

But I paid for it. Saturday's long run hurt. By the end of it, my knees were aching, my hip flexors were shot and my right achilles was tender. I'm glad that next week is a recovery week: 5 easy runs. I just need to force myself to keep the pace down even if I'm feeling strong. I'm gonna start the week on the treadmill to do just that.

Week 3 of 21 overview:

Sunday: Rest
Monday: 5 Miles - Easy Run
Tuesday: 4 Miles - Easy Run
Wednesday: 7 Miles -  Tempo Run - 1 mile warm; 5 miles (9 minute pace); 1 mile cool
Thursday: 4 Miles - Easy Run
Friday: Rest
Saturday: 13.1 miles - 11:18  pace (long run)

Getting Runstastic to Track your GPS better

I was having a really hard time getting Runtastic to track my GPS in a nice smooth way, sometimes it was decent, but more and more it was becoming unusable. Runtastic recently updated their support site and in their GPS tips section, recommended shutting off WiFi to improve GPS tracking. I guess that way it doesn't try to do any WiFi based positioning. Here are 2 side by side tracks, one with Wifi on and one with it off.

WiFi On	WiFi Off

So yeah, I would say if you are having trouble with getting a good GPS track with Runtastic on your cell phone, try shutting off WiFi and see it that helps

A Trip to Phoenix and a run up a Mountain

At the start of the trail just after 5:00am

Last week I took a trip to Phoenix, AZ to visit family. It was a great time of enjoying each other's company, playing games and doing a little bit of working out. I did several runs while I was there. A seven mile on Thursday with my mom for the first mile. Got some new Saucony running shoes at Sole Sports in Tempe later that day. Friday, I did a three mile run with my stepdad Rob (followed by a 10 mile road bike ride, since he is a cyclist and beginning runner). But Saturday was the real kicker. Rob was going to ride the 7 mile road up South Mountain in Phoenix (check out this video to get an idea of this 'city park') with his riding partner. After some debate,  I decided to try and run it. I picked up a Nathan Elite One Plus water/nutrition pack the night before and hit the trail the next day with no real idea of what I was in for.

pushing hard

Originally I was going to run up, then have Rob ride back down and bring the truck up to get me at the peak.  What a scenic, beautiful, peaceful and awesome run. After the 1:30 minute climb (which included some 11% and 12% grade climbs), I still felt pretty good, so I decided to run back down. I didn't quite go all seven miles back to the start, but when it was all over I clocked 13.2 miles.in just a little over 2h 30m.

A beautiful morning to run up a mountain

That was a PR for distance. and with a total of 1700ft climb/fall it was certainly the most intense run I've ever done. But it was beautiful! That is for sure. Would I do it again? In a heartbeat. Completing a run of this intensity is really what gave me the encouragement to go ahead and sign up for the half marathon in the fall.

Nathan Elite 1 Plus Waist Pack

I've been running for about 8 months. I am still very new to the sport and am still learning a lot. A week ago I was at Sole Sports in Tempe, (which if you are in the Phoenix, AZ area, I highly recommend for great service) getting a new pair of running shoes, the saleslady asked me if I carry water or nutrition on my runs. I kind of gave her a blank stare and said 'no'. Why would I do that? Well, while I was visiting AZ, I planned on a 13 mile run up and down South Mountain. So it was time to take a better look at this area of running. I ended up getting an Elite 1 Plus Waist Pack by Nathan Sports. This item has been discontinued, so I got it on clearance, but I love it already. It's main feature is a back holster for a 22oz water bottle. I was worried about it bouncing around, but have had 0 trouble. It even has a nice finger ring at the top that makes getting it out really easy. the 'Plus' is a 5oz nutrition flask. This was another new concept to me. My stepfather, who is an avid cyclist, introduced me to Carb Gel (I'll post more about these later) which are great for maintaining energy during a long workout. The flask lets you mix them with a little water and have a quick source to power through. The pack has some straps and a little zipper pouch.

I may never do a training run without something like this again. Staying hydrated on runs of all lengths and getting extra energy in runs that are longer than say 5 or 6 miles makes a huge difference. One I didn't really expect. Nathan Sports makes all kinds of different styles of packs, backpacks, handhelds and such. I would HIGHLY recommend checking them out.

New Goal - Half Marathon

I've been quiet for a few weeks. I stopped Insanity for a while and have been running again. The crazy thing is, that I've been running a lot. Longer distances and more endurance. Insanity really paid off (even if I only did 6 out of 9 weeks). This culminated last weekend while I was visiting family in Phoenix and I ran 13.2 up and down South Mountain. It is the first time I managed half-marathon distance and it got me thinking. So I signed up for the St Louis half marathon event of the Rock & Roll Marathon in October.

That being decided, I needed to take my running to a different level of intelligence. I knew I couldn't just go out and run as far and as fast as I can every day and expect to be ready. So I asked a seasoned running friend for advice and he pointed me to the SmartCoach at runnersworld.com. This handy app lets you set up a training program very easily. Lets just say I'll be putting in a lot of miles in the next 21 weeks. 

Race Goal

Now I know I can finish the half marathon, so that really isn't the goal. Right now, since I'm still fuzzy about what I can do in the next few months training wise, I'm setting my goal at finishing at 2 hours (or less) I've got a lot of work to get there.

I'll be adding some more posts about some of the gear, apps and training I am doing as we move forward.

INSANITY - Day 42 Rest

6 Weeks down.

Had a rough week. Weight is up stats are pretty level. Ended Saturdays workout with a pulled quad. Yuck. 

I ended this week where I started Insanity weight wise. Not sure how I feel about that. I'm sure it's just a high water weight day and that I'll go back down. I also think this being the end of week 1 of phase 2 that I may have built some new muscle this week, which is fine. I'm just so set on getting out of the 180's and I'm going the wrong way. I need to take a look at my nutrition and reign in any extra stuff that I'm eating.

Current:
Weight: 186.2lbs
Body Fat (caliper): %14.6  (10mm)
BMI: 26

Overall Changes Since Starting Insanity:
Weight: 0             (+4.6 this week)
Neck:    -0.65in
Chest:   -1.25in
Waist (at Navel): -1.75in
Hips:      -0.5in
Thigh:    -0.5in

Overall Changes Since January 2013:
Weight: -49lbs        
Neck:    -3.25in
Chest:   -5.5in
Waist (at Navel): -11.25in
Hips:      -4.5in
Thigh:    -4 

INSANITY - Day 41: Max Interval Plyo

Pushed it pretty well today even though I was a bit congested and still a little groggy from my cold-medicine induced sleep last night. Actually, I burned 120 more calories than the last time I did the same workout!
I was doing really well actually until I got to the diamond jumps at the end. I just and pulled my left quad pretty well.  Icing it right now. Ouch. Then I sat on the floor to change a diaper after I got home, overcompensated on my right quad and pulled it a little while standing up...I'm pathetic.

Oh well good thing for me, tomorrow is week #6 rest day.My weight has been all over the place this week, so I really don't see this being a 'big loss' week (actually I may be up a pound or 2) But I'm ok with that. I feel strong and am trying to integrate the idea of slow progress/maintenance from here on out rather than the huge losses I was putting up a couple months ago when I had so much to lose. Phase 2 has me sore and that means those muscles are working and growing. That means gains.Now with only about 10-15 pounds left, it's gonna be a slow pound by pound, week by week thing and I have to get ok with that or I'll drive myself crazy and never let myself have any fun. I mean really, what is a life without the occasional biscuits and gravy for supper, or a  movie without popcorn? Whats that point of all this work if I can't enjoy all those things too? .. at least in moderation.

Day #41 Fitness Stats

Max Interval Plyo

Minutes:	56
Calories:	612
Average HR:	130
Max HR:	175

Stats taken with Polar FT7 Heart Rate Monitor Watch (Google Affiliate Ad)

INSANITY - Day 40: Max Interval Circuit

Wow, that is one crazy workout. I pushed harder than Monday, but alas left my HRM at home, so I'm not sure exactly how much harder. I'm estimating 50 more calories to put the workout at 775. I peaked around the end of the 2nd circuit. So the 3rd circuit was tough. It is no wonder why I've been sore this week with a routine like this thrown into the mix! I can't believe I'm coming into the end of week 6 already.

Day #40 Fitness Stats

Max Interval Circuit

Minutes:	62
Calories:	775 estimated

INSANITY - Day 39: Max Recovery

In phase 1 of Insanity I always kind of felt in the back of my mind that the recovery workout was kind of a throw away day. Well, in Phase 2 I was NEEDING it. Soreness from the new workouts had set in and a nice slow workout was just what the Dr. ordered. This is a great workout. There are a couple parts that get pretty tough. The side planks to pushup section and the high/low plank sections are killer. Loved it. Finally felt like myself again after last weekend too. So tomorrow I can try Max Interval circuit at 100% and we will see what happens!

Day #39 Fitness Stats

Max Recovery

Minutes:	48
Calories:	321
Average HR:	104
Max HR:	151

1 Mile Run

Minutes:	10
Calories:	138
Average HR:	142
Max HR:	163

Stats taken with Polar FT7 Heart Rate Monitor Watch (Google Affiliate Ad)

INSANITY - Day 38: Max Cardio Conditioning

Today was somewhate better. I'm feeling less nasty (not 100% yet) and so that helped a bunch. Also I've noticed that all these new routines in Phase 2 have got me sore all over again :) So that is slowing me down a little. That should pass in the next couple days.

 Max Cardio Conditioning was a good workout. Not so many breaks pretty high intensity except for a little section in the late middle where you recover for a bit and at 48 minutes it's almost 10 minutes shorter than the last 2 workouts. To compare with yesterday, I worked out 7 minutes less and burned 41 more calories today. I'd say I kicked it a bit harder. Soon we take Phase 2 up to 100%.

Day #38 Fitness Stats

Max Cardio Conditioning

Minutes:	48
Calories:	533
Average HR:	130
Max HR:	168

Stats taken with Polar FT7 Heart Rate Monitor Watch (Google Affiliate Ad)

INSANITY - Day 37: Max Interval Plyo

Well, that was terrible. My motivation was gone today. Barely dragged myself out of bed and to the Annex for the workout then schlumped my way through the whole thing. You can see by my numbers below that it was not pretty. It is a hard workout, and my muscles were not there today.  I was not able to get my heart rate up very high. Bleh. I'm tired of these slumps. I'm also still feeling nasty from Sunday's food fest and am still holding on to every ounce of it. Ugh.

There were some cool new exercises in the workout today. Lots of pushups and jumping. Power pushups and balance pushups were good. Hung in there for most of the level 3 drills. 16 pushups, 16 plank runs, up, down, repeat.

I need a bump today to get my motivation up or it's gonna be a long day at the office of coding an event registration website.

Day #37 Fitness Stats

Max Interval Plyo

Minutes:	55
Calories:	492
Average HR:	118
Max HR:	159

Stats taken with Polar FT7 Heart Rate Monitor Watch (Google Affiliate Ad)

INSANITY - Day 36: Max Interval Circuit

So I blew it last night and ate way too much at a Mother's day BBQ. T bone steak and pork burger and chips and I woke up feeling bloated. Rightly so, I weighed 4 pounds heavier than yesterday. That a lot of extra water and food weight thats gonna take a few days to clear out. Ugh, it just means I have to clamp down on the nutrition a little harder. That's my cheat for a long time. It also made working out a bit of a chore. bleh. But anyway.

Max Interval Circuit was tough and awesome. 731 cals in one workout...yikes. I'm looking forward to doing it when I'm not feeling so nasty. 194 max heart rate? wow that took me by surprise. But I don't doubt it. Shaun T says he is gonna kick your butt and he is right. 3 circuits instead of 2 and they really move.

I haven't done fit test 3 yet. Maybe I can squeeze it in sometime tonight.

Day #36 Fitness Stats

Max Interval Circuit

Minutes:	62
Calories:	731
Average HR:	136
Max HR:	194

Stats taken with Polar FT7 Heart Rate Monitor Watch (Google Affiliate Ad)

INSANITY - Day 35 - Rest & Week 5 Stats

5 Weeks down and into Phase 2 tomorrow

Here are my stats after 5 weeks: No real weight change, but lost size in all the right ways, so not unhappy about that at all.

Current:
Weight: 181.6lbs
Body Fat (caliper): %14.6
BMI: 25.3

Overall Changes:
Weight: - 4.6lbs (+0.2 this week)
Neck: -0.65in (-0.15 this week)
Chest: - 1.25in (-0.5 this week)
Waist (at Navel): - 1.75in (-0.25 this week)
Hips: -1.0in
Thigh: -0.75 (0.25 this week)

INSANITY - Day 35: Core Cardio and Balance (Recovery Week Day 6)

Recovery week is over! Rest tomorrow. Actually, I think I am going to do Fit test 3 tomorrow. Since I do the workout at 5:00am and the next routine is just over an hour, I don't have time to tack on a 20 minute fit test before it. I don't want to have to get up at 4:30! I previewed the next DVD and I'm a little nervous about it. It looks like it goes from level 9 out of 10 to about a 15 out of 10.

Day #34 Fitness Stats

Core Cardio and Balance

Minutes:	37
Calories:	353
Average HR:	120
Max HR:	157

2 miles - Treadmill

Minutes:	20
Calories:	257
Average HR:	142
Max HR:	160

Stats taken with Polar FT7 Heart Rate Monitor Watch (Google Affiliate Ad)

INSANITY - Day 33: Core Cardio and Balance (Recovery Week Day 5)

Kicked it back up again today and was feeling pretty good, even if I was by myself. Except for putting my foot down a couple times and dropping my arms a couple times during the burners, I did the entire workout with no stopping. I've found that here towards the end of recovery week I start the exercises while Shaun T is still explaining them on the DVD to get a little extra in, or just jog in place while he talks.

 Hit the treadmill for 20 minutes of just over 9 minute miles. Pushed pretty hard there too. Wasn't till after that I realized my max HR on the treadmill was so high. One more day of Core Cardio and Balance, a day off then the dreaded PHASE 2!!!


Day #33 Fitness Stats

Core Cardio and Balance

Minutes:	37
Calories:	380
Average HR:	125
Max HR:	163

2.2 miles - Treadmill

Minutes:	20
Calories:	313
Average HR:	157
Max HR:	176

Stats taken with Polar FT7 Heart Rate Monitor Watch (Google Affiliate Ad)