Inspiration from a total stranger

For a long time, I was a purist. I didn't run with an iPod, even on my long trail runs. I like to stay in my mind and especially in trail running, enjoy the scenery. There were a few times, I'd plug in, but not often.

These days, I've grown to rely on it more with the longer runs. I enjoy the music and it keeps my mind from getting too bored. Today though, the damn thing was goofed up. I've noticed that it's a little buggy sometimes when I recharge it. The next time I play it, all the treble is gone so all I hear is the background. Grrr...this morning I really wanted to work with the music since the training plan called for 75 minutes, 35 of which were tempo drills. But maybe it happened for a reason that it didn't work.

I was about 15 minutes into the warmup when a guy walked up with an Austin 70.3 race shirt on. He parked it on the treadmill next to me, so I asked him how he liked the race, how long he's been racing, etc. I normally am not much of a talker running, even less so at the gym, but he responded, then kept chattering back.

Turns out he lost over 100lbs in a year and now he's at the point where it's been off for quite a while. He's stablized at his current weight, which appears to be that of a normal guy. Amazing! I just am in awe of people, like my friends Janna and Deeann, who have managed to take off incredible amounts of weight like that and keep it off. And most times, they find themselves in a new life and a whole new outlook.

Sure enough, this guy was the same way. He tried his first 5k, then got into a couple of sprints, then found himself improving so much, he did a 70.3 last year and in a decent time. Wow! That's incredible. Now he has himself a coach and is working to do two 70.3's this season and possibly a full IM next year.

The guy has guts, that's for sure. I left him after my workout and he still had about an hour to go to finish his. Can you imagine doing 14 miles on the treadmill? That was his plan and he was already nearly halfway through it. It's really inspiring.

So for once, I was happy that the iPod was down. I got in a good workout, good chat, and managed to meet a potential new training comrade.

My workout for the day? I shifted my schedule a tad this week for other conflicts.
75min run.
20 min warmup
35 mins tempo -- 3 mins fast/2 mins recover 7x
20 mins recover/cooldown
Ended up with 7.6 miles. I'm content with that considering the warmup and cooldown were done at 5.7-5.8mph.

Swim tonight. Cycle tomorrow 2 hours.

Train hard y'all!

Broken trainer and more treadmill

I was set to set up the bike trainer in the living room to get in a great spin. I got this thing used from a friend about a year ago (free, thankfully) and it's been collecting dust since it arrived in my garage. I pulled it out, set it up, and with the cold, a plastic part snapped off of it. Crap! It blew the workout I'd planned last night. Oh well, I'll make it up later in the week and figure out a new plan for spinning this weekend.

So this morning I'd planned to swim. But then I remembered a sign at the Y that the pool was closed for a swim meet. Dangit! Thankfully I had my running clothes packed in my bag as well and did a quick change. Another good treadmill workout...

5 min warmup
Starting at 6mph, I bumped up the speed .1 each minute for 5 minutes, then reduced by .1 each minute for 3 minutes. Then starting at 6.2, I went up .1 for each of 5 mins, then down 3 again. Up 5 more, then .1 down for 10 minutes to slowly bleed off speed and time. Ended up with about 4 miles with cooldown. Nice workout and it helped to work up the speed.

Dave sent me a killer treadmill hill workout. Thanks, man! When I give that one a shot, I'll holler (or cuss) at you with the results.

Rock on, y'all!

3.5 treadmill

I'm a wimp in the cold. I'd rather have a 90 or 95 degree day than one at 45. It wasn't that long ago that I enjoyed cold, but for some reason, I'm now at the point where I'd like to only visit the cold (like seeing my favorite friends in MN).

So when it's frigid like this (under 40...see I told you I'm a wimp), I end up hitting the treadmill to get in the miles. Today was no different. I loved taking a treadmill class at my old gym, which is sort of like a spin class - a mix of hills and speedwork. It breaks up the drone of the belt and pushes limits at times. If done right, it's a two-towel workout!

Today's workout is simple, but it can be hard depending on how you push it. The last 2 one-minute intervals were really difficult. And why is it that 1 minute goes by a lot faster when you're doing the recovery?

1 mile warm-up

10 x 1-minute intervals of 1mph faster than my "regular" speed.

1-minute recovery between intervals

1/2 mile cool-down (run, then walk at the end)