9-30-13 Stretch or PAIN!!!

Yesterday was a very hard day, today was just as painful until I started to stretch out my quads, then running this evening got rid of the remainder of the pain. I am doing much better now. I have six miles to run in the morning still, and am trying to figure out when I will doing it. I am feeling so much better now than I was 2 hours ago.

When I was teaching Karate I had students who complained about experiencing pains a day or two after a workout (I also have a wife who had the same issue when she did karate). My answer to them was always the same, "Repeat some of the workout you did to cause the pain you feel." Well I get my come-up-ins, my wife said to me yesterday. "Why don't you try doing some of the work out you did to cause the pain..." Yeah I was feeling pretty pathetic after that, receiving advice that I had given so many times before. So tonight I got to do what I needed and rework the muscles that were bothering me.

Overall I didn't think I would finish my run tonight. I started at a 11:30 pace and my body didn't want to cooperate with me, so I walked a half mile. I then picked up and ran, gradually increasing my speed as I went. I made my consistent time at just under 14 minutes per mile. I have been doing research and found out the way to get better times is... wait for it... run faster in your training, for as long as possible. After all the ideas on how to get a better time, I watched a bunch of You Tube videos and found out Fartlek's are the best tool. But another great tool is running harder in 2-3 workouts per week. So I decided my short runs are going to be my more intense runs. I want to improve the speed I am running at (but not too fast so as to avoid hurting myself) so I think this will work. After I run my marathon I am going to work on bumping my speed more.

If anyone has suggestions I would appreciate hearing them in regards to trainings.

Until tomorrow...
-Riley

9-28-13 I just ran 11 miles... really... big guys can do that?

This is going to be a two part post. First off, I missed my wake up time to run this morning, so I have to modify schedule for the day. Unlike last weekend I am not putting running at the mercy of playing, because running is fun, and I have some serious goals when it comes to running. So my schedule today will be to run at around 2pm or 3pm. I will be parking my car up at the top park in Provo Canyon and running home from there, with a loop around Riverwoods. I picked up my GU Roctane and grape electrolyte tablets yesterday. So I am prepared to utilize the nutrition I will be running with. Also yesterday I picked up a little plastic bottle thinking I would do the trick with Gels that was suggested at the running nutrition panel I went to, squeeze them into the little plastic bottle, and put water with it to make them easier to take. I got home to realize I got a couple of different flavors, so that won't be happening today. I also picked up my favorite sports beans for my shorter runs. And got some encouragement from one of the employees.

My actual run went down to Riverwoods, then up the monster Center Street hill, along 800 E. and then 400 N. for the finish.

Yesterday I weighed in at my doctors office, and retook my measurements last night to compare with what I had posted before in July.

Physical Measurements as of 9-27-13
Height: Same
Weight: 300 lbs.
Neck: 19"
Bicep: 17"
Forearm: 13.5"
Chest: 49"
Waist at Belly Button: 50.5"
Hips: 47.5"
Thighs: 27.5"
Calves: 19"
Shirt Size: XL, but own lots of XXL
Pant Size: 38/39 W  32 L

I'm happy to say that I have gone down in size enough where I need to look at new pants, and that all of my shorts are too big for me and will not be wearable next season. Nutrition... it's a hard thing.

9-28-13 The Run!!!

Scheduled Miles: 24

Actual Distance: 23.73

Week Average RPE: 3.9375

I'm exhausted. I gave it my all and should have probably downed a second gel at one point. I only did 10.34 miles and my legs won't listen to my brain at this point in time. I am so close to doing a half marathon in my training. Next week I will do a total of 26 miles (almost the distance of a marathon in training), my long run will be a total of 12 miles that I will do earlier in the day with a slightly warmer top on.

My run today was really good, even though I walked about a mile and a half at the end (and a mile or two cumulatively throughout the run). My run was slower, but I did get some longer sections of running in. I did 2.3 miles without stopping (which is a first for outside), followed by another 1 after downing my energy gel. Then I took a break. I have found that my walking breaks are getting shorter and shorter. I just get board with walking and need to start running again.

New fun rule I have when running, when every the Prodigy son Thunder comes on I have to run no matter how tired I am. I have a couple copies of the song on my MP3 player for that very purpose.

For my weekly goal I came just shy of what I wanted to accomplish, but am not sad about that in the slightest. I found out I am now 300 lbs. (25 less than when I started), I got every workout in, and I am up to date on my homework. Overall this has been a great week. Next week I will try that distance goal again, and not procrastinate as much when it comes to getting out on Saturday. I really struggled getting out the door but am very happy that I did.

I also discovered the discomfort of clothing with cotton on a longer distance, it started to really rub my foot raw towards the end of my run. I will suggest to everyone, get proper runing clothes, it helps. Also make sure to get the right clothes for the right season. Now it's time for alieve and more water.

Until next time...
-Riley

9-26-13 On track to accomplish my goals

I ran this morning and tried my little system of run until 3/4 a mile then run faster. I survived the first two miles like that but 3 and 4 were not going to happen. I am consistent with about a 13 minute mile for all 4 miles right now, which is nice. But I want to be consistent and faster, more important I want to complete a marathon.

Saturday I will be running 11 miles. It seems like a bog task to me. I am a little intimidates by the distance. I will be 2 miles off from running a half marathon, which I run one month from today, I am expecting to PR, :).

I am scared to run these long distances. They are intimidating. The more and more I read about marathons the more overwhelmed I get by the distance. I am running this because I want to, and I have to remember that every time I start to get overwhelmed. Right now I am trying to decide if I want to run another race after this one. I think I do but want to experience what it's like first before I decide. Maybe running a half will help me have greater insight.

Tomorrow I have a doctors appointment where I will weigh in and do my measurements for the end of the day for anyone who's interested.

Also here's a picture from my 5k last Saturday with some friends. It was the first 5k for a couple of them.

From left: Tim & Ashley Shawcroft, Irene & Dan Gudmundson, and Me (my wife is taking the picture she didn't run)

Until Saturday!
-Riley

9-24-13 Conversations with yourself

Have you ever noticed when you get really into something you start talking to yourself? It may be an internal conversation or out loud (people look at your funny when it's out loud and in public). I do it when I am into a piece of art I am working on and when I run. It goes to show that I'm getting into running if I am doing things during it that were almost exclusive to working on a painting. Tonight my conversation was the repeating of my affirmation to the best of my recollection. I was telling myself over and over again that My legs are strong, my lungs are strong, and my mind is strong. It worked, I made it through my distance I needed to hit tonight.

Tonight I did a measly 5 miles... who am I kidding 5 miles is still quite a bit of distance, and I have learned to respect the distances I am facing each run. I am excited for my 4 mile run Thursday because it's another short run for the week, but I miss out on the miles past 4 where I start to find my rhythm. I really like the miles past about 2.5, because my legs don't feel like they do during my warm up and first couple of miles. I would like to believe tonight was all fantastic that I ran 5 miles, but I am realizing that I really miss my sports beans for electrolyte replenishment. I was able to keep my water intake at a reasonable level but was super thirsty at the end and my body needed the fuel replenishment. I have a new respect for Gatorade and am only going to use it when needed, it is no longer a recreational drink for me.

It's a short post tonight, I need to order some Jelly Belly Sports Beans off of Amazon if they have them).

-Riley

9-23-13 Running a one sided love affair

Right now in my training book I am supposed to write a positive affirmation paragraph about me and running my marathon, and training. Right now I am still trying to figure out what to write and will include it at the end of this post.

Today is the first day of an overall increase in distance. I will be doing a total of 24 miles this week.

Today: 4 miles

Tuesday: 5 miles
Thursday: 4 miles
Saturday: 11 miles

I can run that in my own way because I am a marathoner.

Today I tried something a little different when I ran. Let me explain my thought process. I want to improve my mile speed. So I figured I could do that through pushing myself harder on my runs. So here's what I did, my 2-3 minute walk warm up and then started my run. I ran at my regular pace of a 13 minute mile until I reached 3/4 a mile, then upped the speed to an 11-ish minute mile until I reached my 1 mile, then stopped and walked for 2 minutes and repeated the process for miles 2 and 3 also. Mile 4 I walked for a third of it then finished off running it. I hope to increase my time at the faster rate until it takes over my current time.

The reason for my title today, a few weeks ago my wife informed me that sleep doesn't like me, and last weekend I confirmed my body is only somewhat fond of my after being so sick, and today was the realization that I like running but it doesn't quite like me yet. It's warming up to me don't get me wrong. It would even go as far as to say that we know each other. But is unsure still if it likes me. I should win it over within the next week or two as I start piling on more and more miles.

Affirmation:

I run because I have fun with it and I like it. I run because I am changing my life one step at a time. I am a consistent and strong runner and I will run my marathon to completion. My legs are strong, my lungs are strong, and mind is strong and the three together make me a strong and healthy man. When I run my mind is clear and I am able to sort though challenges in my life. I run because I am changing my family tree starting with me, and letting it filter through the generations. I run because it stabilizes my mood better than medication. I am a marathoner.

Thanks For Reading,
Riley

9-21-13 Segmented Running

Total Scheduled Distance:  21 miles

Actual Miles: 14

RPE: 3.375 (according to the Law of Averages)

Today I did a total of 10.14 miles. I had a 5k that started at 8, and finished with my new 5k PR of .... 41:19. Then after that I went directly to the gym to finish as much as I could of my 10 miles before my 11:00 a.m. geek out. I wish I would have just kept running instead of getting my geek on. I could have had more fun running. I made it 4 miles at the gym and it was good. I was a dripping mess of liquid awesome by the time I was finished. So it was a total of an hour and 40 minutes to get my seven miles in (mile 7 was really lazy compared to the rest. Miles 4-6 took 2 minutes longer than miles 1-3 (if I would have pushed a little harder when I had the energy I could have done a better time). My last three miles took place 5 hours after the end of mile 7. My wife and I went up Provo Canyon and did a half mile job, half mile walk until we reached 2.75 miles then we ran in the rest of it. It was slower than the rest of the day, but I believe it was some of the most rewarding. I got to spend time with my wife doing what I do most of in recent days and that is put miles on my shoes.

It was fun getting my wife out there and seeing her go through what I did when I first started even though there was 200 lbs. between our weights when we started. I am trying to convince her to run the Thankful13 5k with me (it's a half marathon, 5k, mile walk). It's Thanksgiving morning, the week before my Marathon, and fits in perfectly with my training schedule for the week.

Today I ran my second 5k, and it was more fun than the first for me. My ankles didn't bother me at all, but I still never really hit my stride (I'm pretending to have a stride that I hit frequently). I am sticking by that the first three miles suck when running. As I get a greater amount of endurance I will bust those three miles out before I run. It's strange to think that I like running more after I have run three miles, my body agrees.

Energy supplements when running. After my 5k I finished off my last three Jelly Belly Sports Beans (too little to late, I should have though ahead better and picked some up for the 5k this morning, then I did the Key Lime Accel Gel... I liked the hammer gel so much more. To hydrate myself when runing my 4 miles this morning I picked up a Gatorade, and sipped that over my entire run. Tonight I tried Pro Bar Bolt before the 3 miles with my wife. They were the tastiest energy supplement I have had so far. And finished my run with Powerade Zero. I want to make sure it's known I have downed a lot of water today and will be drinking more shortly.

The next item on my Riley Repair List, food going in the body. With school starting and getting sick my lackluster attempt at a diet failed with it.
So my goals this coming week body wise are:

• Bring lunch with me to school and eat it 3 days a week
• Get 100% of my running done

With that I say good night.

-Riley

9-19-13 A Matter of Time

Today I had the chance to run before school. The last song that played during my workout was A Matter of Time by the Foo Fighters (it ended with 1 second left on my cool down). My cool down consists of me going at my walking pace until I get tired of it then start my methodic run again for the last two minutes. I ran slower than usual (a 14:00 minute average mile, with my 4th mile being my fastest at just under 13 minutes. Since I have been sick for the past week I figured that would be a good call. I wish I would have gotten out of bed and to the gym 30 minutes sooner, then I would have gotten to my 5 miles. It takes just over an hour right now for me to make it 5 miles, I should be able to do it in under an hour when I am feeling 100%.

It was really nice to run today. I felt more alive doing that than being in bed sick. The little break was nice. I am ready to conquer the treadmill!

So this Saturday I am running a 5k, and want to shave 7 minutes off of my previous time. It's a big step to finish a 5k at around 40 minutes for me, but I think it's possible to do. I have discovered Jelly Belly Sports Beans as a way to maintain electrolytes. So I pop in two beans every 15 minutes, then drink water in between. It worked really well this morning.

Tomorrow I will be running another 4-5 miles. I am supposed to be running a total of 21 miles for the week, but that's not going to happen this week with running. Today to take it easy with my run I walked a 1/4 mile, then ran the next 3/4 mile. I repeated it with much success.

Well now it's time for homework and to get some sustenance.

Until Next Time,
Riley

9-17-13 Feeling better, begin running again tomorrow

I thought I would be able to start running yesterday, I was wrong, today I was good until I played racquetball, it looks like one physical activity a day is what I can handle right now. So I will do my run in the morning. I will also do a run Friday to make up for all of my down time.

Don't worry, I am still on track for my marathon and will be back on track with running 100% by Monday.

Running miles for this week should break down as follows.

Thursday: 5 miles

Friday: 3-5 miles

Saturday: 10 miles

Sunday: a 1-2 mile walk.

-Riley 

9-16-13 Down but not out

I am still sick, it turns out I got... Really really sick. I have been out of commission since Thursday night. I am on a steady diet of fluids to keep hydrated (good m aeration training). I cheated and got a sandwich today which I will regret later (but solid food was so tasty).

Pro's about being sick... It cleaned out my body of all the bad fuel I have consumed (junk / fast food). And weight loss.

Con's about being sick.... Everything else.

I should get a slow 3 miles in tomorrow morning, and will try for 5 on Wednesday.

Until next time...

-Riley

9-14-13 Sick as a dog.

I was in bed almost all day yesterday with a high fever and stomach issues, getting up every hour to... Well you know do sick person with stomach issues stuff. I was starting to feel better last night, my fever broke and I started to plan my run (which never happened). I was up all night loosing it from both ends. Running scared me,what would I do if I got sick half way through the run? So I am still in bed, and am missing my eight mile run and am going onto my 10mile run next Saturday.

Stay healthy and have a good day.

-Riley

9-12-13 Decisions

Decisions are often hard to make (easier now that I'm a marathoner, that what my training guide said to call myself). I have been contemplating if I should drop one of my PE classes, and decided I needed to. So as of 5 minutes ago I dropped swimming. I needed more time in the morning for running and getting ready so I don't smell like chlorine until I make it home between 8 and 9 at night.

Today I did 3.06 miles, it wasn't as great of a day as last night was because I didn't prepare for my run as well as I should have (especially after what I learned last night). I missed breakfast and relied on the tootsie rolls at the gym for some quick calories to burn. It was a bad idea. I am completely spent after minimal energy out put.

I have my second 5k coming up in just over a week and am hoping to break the 40 min. threshold that I know so many people are stuck at. :) I can do it, because I'm a marathoner not just a 5k'er.

Until Next Time...

-Riley

9-11-13 Solid Run and Feeling Better

Tonight I had to squeeze in my run I slept through this morning. And because of that I have another 3/4 of a mile run to hit my distance goal for the week. Tomorrow morning I will be getting in the last of my pre long run miles.

I made it to a nutrition class for running at the Runner's Corner tonight. Here's what I learned

The benefits of caffeine on a long runs:

With caffeine it is a nutritional supplement that should not be consumed before a race, because it can hurt your time if you are running to get a better time by causing a rapid jump in consumption of fuel in the body, causing the wall to happen faster. Once you start taking it during a race you need to continue at regular intervals. When running the body will metabolize caffeine differently, and utilizes it for endurance energy.

The correct time to use gels:

A general rule is to wait until you are 60 min into the run. The every 30-45 minutes after that. This is according to multiple record holders. They also suggested to have your last two gels as caffeinated gels, to help you pass through the wall that happens when you deplete your carbohydrates and need some more endurance for your run. So with the current pace I am running I will go through two gels on my 8 mile run, the second gel will be at the 90 minute mark which should be close to the end of me running.

Carbohydrate Depletion the Loading:

Here is the pre-race carbohydrate routine that was suggested, Carbohydrate depletion. After running your 5k the Saturday before your big race you cut out all cards and only take in protein and fat (the good kind) and veggies. You continue this until you reach Tuesday night/Wednesday morning. You will run a few warm up miles and then finish with one speed mile, giving it all you got. Then after that you do your Carb-loading. The idea is that your body will store 20% more of the carbohydrates that you need when you run. You will continue this until lunch the Friday before your Saturday race (obviously adjust the days of the week to match your race day). The Friday you get to have a Cafe Rio chicken burrito and snack the rest of the day. Then wake up a few hours before you start your race and have a low on the glycemic index breakfast (oatmeal, bagel with peanut butter, banana), then an hour before your run have some yogurt or something like that. About 20 minutes before you run a little something more. That should set you up for the right blood sugar and optimal energy for your race

Thanks for sharing your time with me...
-Riley

9-9-13 Days You Don't Want to Run

Today I didn't want to run, and my effort showed it. I made it maybe a total of one mile running and the other 2 walking. My feet hurt and legs were tired the entire time. I have 5 miles to do in the morning, and am not feeling too optimistic about it. But I will go forward and do it, and do it the best I can.

My new shoes are really comfortable, and I need to put two new lace spots on each shoe so I can secure them around my ankle more effectively.

My goal for tomorrow is to get to 5 miles, but 4.5 is acceptable.

I nee to get to work on my painting due tomorrow.

Until Next Time...

-Riley

9-7-13 4 Months Ago I started

This isn't Sweat

It's Liquid

AWESOME!

Week Scheduled Distance: 17

Actual Distance: 16.58

I saw that little tag line and it fits me to a tee. I have liquid ASWESOME around me all the time. Today I really didn't think I could finish 7 miles. I did it at the gym (which seems to be the story of the week). I discovered the discomfort of chafing, and now have pro glide to help with that. I also picked up a second pair of running shoes to make sure mine last as long as possible. I was going through shoes at the Runner's Corner (where they are always super helpful) and was about to decide on a pair of the newer Altra Instinct 1.5 when I saw on the clearance table a pair of blue Altra Torin, in a size 14. I asked the price, they were $30 less than the instincts and a minute or 10 later I was walking out the door with them. Today I christened them with 7.3 miles. I need to add two more holes for lacing so I can do the ankle securing lacing.

My run was nice. I really hit my stride at around the three mile mark. My brain really fights me until then. I think it just gives up at that point. I ran the majority of the time which was great. I discovered a few things today. Electrolytes after you have been running for 45 minutes helps. I had Hammer Gel today as I ran and it helped amazingly. I started to get light headed and stopped and got a Gatorade. My light headedness went away and I was starting to feel better. It took about 15 minutes or so but I finished my Gatorade and was able to keep going. At the end of the run my legs were like jelly. The second thing  I learned was eat something real before I run (not right before but enough before where I will have energy for running). The last thing learned was about chafing. I need to start doing things now that will help to avoid it. My right nipple burns like hell. IT SUCKS!

The past 4 months, I have stuck with this health goal longer than any accept karate. I am really changing my personal family tree with this venture. I am feeling better. My legs are in pain more, but with how I feel on the inside can't be beat!

Until next time...

-Riley

9-5-13 FOOD!

It wasn't the the run that was hard or making it to my swimming class on time that was difficult, it was the cup of yogurt and my meds and supplements for breakfast that were, I finally got to eat at 1pm after my run at 830, swimming class at 10, and art history at 1130. Oh glorious food. I had a BBQ Blue Bacon Burger from the smoke house today for lunch, it was quite the lunch (I wish I had a second they are that good) combined with the mac and cheese, and a cool glass of water... I need more water.

My run was a little short due to getting out the house a little late. I should be able to make up the distance Saturday with my run. I will be starting on a different part of the Provo River Trail than I usually do (about a mile and a half away. I am hoping to run at a better pace than last week (by starting out slower). I really love my GPS for these outdoor runs, I am able to measure my distance better.

I am really starting to hammer my shoes with the distance I am putting on them combined with my weight. I should really figure out how to get a second pair of different shoes to increase the longevity of the pair I have.

Until Next Time...
-Riley

9-3-13 Runing + Swimming = Pain

This morning was a hard morning to get out of bed. I just wanted to sleep. But my sleep was becoming increasingly restless and my conscience was saying things like, "Don't justify your way out of this run. You will regret it," and "You need time to finish your entire run, you want to do this outside!" My lazier side lost (barley). I made it to the gym (not my outdoor run like I originally planned) but I made it out and that's what mattered today. I cut my run short so I could make it to my first class of the day, swimming. I did 200 meters, and tweaked my shoulder and right thigh (they are doing better after resting most of the afternoon as I painted my comp (in the process of doing art you often have stages, Thumbnails, Roughs, Comps, then final piece). So swimming beat me up, and I am looking forward to being more than just the underwater no form swimmer. Whose idea was it to run on Tuesday again... oh yeah mine.

I am off to my next class, until next time.

-Riley

9-2-13 Theme Song, The Prodigy: Thunder

Today was a good run. It's really nice outside right now and I should have ran in the canyon but I was feeling lazy and ran at the gym. I did set my incline to 2 (what ever that means). By the time I left the gym I was spent, then I went to the car and got a peach ring (or 2) and munched on those as I started my Gatorade Rain Lime flavor (it's a toss up between that and grape rain for the best flavor).

I was doing some reading this morning when I was procrastinating going to the gym. It was about energy gels. I have some cliff chews on top of my fridge I am going to try on Saturday pre-run when I do my 7 miles (Saturday is also the 4 month mark of the journey). I will also use the gel while I run. It helped a lot this past Saturday and the taste was tolerable.

Right now I am mentally prepping for my half marathon in October (but reading as much as I can about strategies. I found one that I tried for the first time last week and did again today with similar success. I run 1 mile, walk 2 minutes, run another mile, walk 2 minutes (rinse wash repeat). It feels natural to me and seems to be a solid method for running. I have the goal by my next 5k to be able to run the entire thing without stopping (which is completely doable with the level I am at right now).

Listening to my MP3 player as I run everything comes on that has a good tempo. I have been particularly liking The Prodigy when it comes to running. It's high energy. If you would like to give the song mentioned in the title of this post here is a link to it on YouTube (it's much better when running than just listening to it).

http://www.youtube.com/watch?v=-91xG7scrDs

Until next time, have a great Labor Day (I'm off to the running store)

-Riley