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Starting Yesterday the Off Season Strengthening

Yesterday started my off season training to get ready for training for my next goal race in March ( Running From Yeti ). My three goals for the next couple of months are to be consistent, get stronger, and get my nutrition hammered out. Those are three goals that need to be better defined. Be Consistent: I will follow my scheduled workouts throughout the week. Or if not my scheduled workout something for at least 20 minutes. Sun: Recovery Mon: Strength Tues: 30 - 40 minute run Wed: Strength/Stationary Bike Thurs: Easy low effort run Fri: Mobility/Rest Day Sat: 60 - 90 minute run Get Stronger: Do 2 days of body weight strength training and 1 day of stationary bike for cardio. Get my Nutrition Hammered Out: Start meal prepping easy healthy means Saturdays after grocery shopping. Also limit eating out to once a week. I think each could use some further exploration on what accomplishing the goal looks like, making them SMART goals would be a good way to do that. What is important to me tod
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After MO' Cowbell

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I finished the race, what more could I ask for. It took longer than my projected 3.5 - 4 hours. I was the 12th from last person to finish. But I finished and that's the name of the game for that race. This race had more challenges in it for me than other races I remember. Some of the more notable challenges were some guy stepping on my ankle just after the race started. He was running backwards looking for someone and stepped on me. I'm a big guy and somehow he still didn't see me. Next challenge came at mile three. I took a corner at the top of a hill and got my footing wrong and about twisted my ankle by not landing on the road. That was a close call. Another challenge was little to no shade, which just translates to it being hot. I wasn't anticipating it being around 75° - 80° for the entire race in October. If it were a short run the weather would have been great, but for 13 miles, that just made it a little harder. Around mile seven is when I hit my first wall. I w
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The Day Before MO' Cowbell

 It's the 5th, and I wanted to get some thoughts down as I prepare for tomorrow. I thought it was 2013 when I did my last half marathon, but it was May 2014. So, just over 10 years ago. As I prepare for this race, I have read past posts, especially the one from October 26th, 2013. It was my first half marathon, and I used it as a training run and just had fun with it. A lot of memories came back as I looked at the post. However, my goal for tomorrow's race is different and has been focused on finishing it. I will be walking the first half of the race at a pace that is good for me where I am now and then transition to a walk run for the last half. I suspect I will be finishing between 3.5 and 4 hours, but finishing is the goal no matter how long it takes. If you want to follow my progress tomorrow, my bib number is 2041, and you can get notifications at 5k, 10k, 15k, and 13.1 if you follow this link  Runner Tracking . Thanks for Reading. -Riley
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MO' Cowbell Half Marathon October 6th

 In roughly 12 days I will be running(ish) my first half marathon since 2013. I have been training for it since May. It's been a different style of training than I've committed to before. So I am trusting the process. It's been heart rate training, like I was supposed to do for last years MO' Cowbell, but I have stuck with it and will actually be doing the race. I've tried my hardest to stay in a lower heart rate zone to build endurance and an aerobic base. Staying in that range has been near impossible, but I am confident I will finish the race. My longest outing was 10 miles, I did it on a mild night after a long day. So it took longer than I wanted but I got it done. It also spurred the purchase of new shoes that I will be breaking in this week (all reviews of the shoes have said they really don't need to be broken in). I will be sporting a pair of Brooks Ghost Max for the race. I decided I needed a thicker sole because of my size. I've struggled to lose
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Back in the Swing of Things (8/14)

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Before the Run It's been a little bit since I last went running or posted anything. I did go on vacation and did a lot of walking during thst. Last week I missed due to increased anxiety when it came time to get out. But it's a new week and I'm getting back into it. I have a 40 minute easy run today. Then tomorrow will be speed/tempo work at race pace to high intensity, Thursday a medium intensity run, and Saturday will be 4 miles at medium intensity. I did go to the running store last Wednesday and picked up 2 running shirts, they had my size, which shocked me. I had $35 dollars in discounts so they only cost my $19. It'll be nice to have 2 light weight running shirts. One is long sleeved so I won't be sporting that until it's a little cooler. The draw back is that they're both black shirts. I wish they would make big and tall running clothes in lighter colors. I heat up enough without wearing black on top of it. They did find a tank top in my size in red
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First Group Run (Walk)

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This morning was my first group run at Queeny Park, there were easily over 100 people there. Considering there are 45 people in the 10k training group I am part of it makes sense that there are a lot. The run (walk) was very hilly. According to my watch, I did 25 sets of stairs during the hour-long workout. My heart rate stayed fairly low the whole time save when we faced monster hills, then it shot up high. But I didn't keel over so it looks like I'm doing alright. I met some really nice people and look forward to working with them as I train. Making new friends is always nice right? I didn't run any of the 3 miles that I did. It was all a walking effort. It was really picturesque with the gravel path that winds through a wooded area with a couple of cool-looking ponds. If I remember when I do my next group long run I'll get some pictures of where we go, there are supposed to be some nice parks that we'll be going to. I felt a little weird being in a group of peopl
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Running Race Pace for 2 Miles During my Lunch

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Yesterday's Run After that 2 mile run, I am a bit shaky. It was hot, cloud cover came in and a breeze was present so not as hot as it could have been. But I got my baseline run in, and the time submitted to the racing coach. It was a rough run. I really pushed it the first half mile of the run (after the half mile warm up). I should have pushed a little more during my warmup to get past some of that running discomfort that happens during that first mile. I did think multiple times before mile one was finished that I should give up and just head home. I was suffering from stinkin thinkin. After I got past mile one it was easier because I was beyond the half way point and knew I could finish it. After the run I got my numbers submitted for which pace group I would be in for my 10k training. A few hours later I got my pace group assignment. I was put in with the walking group. It was a bit frustrating to think I'm so slow that I'm considered to be walking. But I will give it
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