5-ish k in About 30-ish Minutes

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My battery died! I got to about the 3.5k mark and then my iPod crapped out.


Looks like I was going at a slightly-under-6min/k pace, which means I might have been able to crack the 30:00 mark.

So, I ended up finishing my out-and-back 5k distance, but I don't really know what my time was.

Que sera, sera, right?

PS: I hate this gloomy weather. HATE.

Total Weight: ~-12.5lbs. Today is all about guesswork, isn't it?

Nipping at Its Heels

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5k in 30:05.

I'm getting getting mighty close to the sub-30:00.

It was COLD out there, son! Friggen COLD! I think I cut holes in my shirt with my diamond-hard nipples. In addition, apparently they turn the sprinklers on Crissy Field in the evening. They lazily spray their way over the running paths, casting a fine mist of delicious reclaimed water *everywhere*.

Did I mention it was cold?

30:05. I probably could have broke 30:00 if I was looking at my timer, but I was just focused on my general pacing and only wanted to see the time once I was done. I'd like to know what it feels like to do it first before I try to overtly manage my pace to achieve it, if that makes any sense.

I'm about 12 pounds lighter than when I started up a few weeks ago, which I'm certain is having a positive effect on my running. I have to rededicate myself to doing my active range of motion exercises and ab stuff, and then I think I'll be firing on all cylinders.

Very happy, y'all. :)

Total Weight: -12lbs

Foggy-ass photo courtesy -Jérôme- on Flickr.

Another :30 Down, Another :30 to Go

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Came within 35 seconds of my sub-30:00 5k goal. It felt good!

I think the weight loss is definitely working in my favor—it's definitely nice to have less baggage to drag along with me as I go. And I'm also getting more focused on better form (from reading the ChiRunning book) and increasing my stride rate.

The stride rate (or cadence) thing is a major underpinning of the whole Hella Sound Running Music concept, and I've found it to be an incredibly useful tool for helping me increase the speed of my turnovers.

Soon I'll roll out The Plan V, but in the meantime I'm enjoying the results I'm getting!

Total Weight: -11lbs

5k Número Dos de la Semana

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Until I roll out Plan V, I think I'm basically going to run every other day. Easy to remember, informal, lots of recovery time.

I also think, for a while, I'm going to be running 5k. That'l be my default until I feel I've developed a regular, consistent thing (and a bit of a base).

Today I started off the run with P.O.D.'s song "Alive". I'm becoming convinced that it's one of the best songs you can run to if you want to feel like a total badass. It's heavy, it's got balls, but it's also really pretty uplifting.

Honestly, I wish I could incorporate what's great about it into an upcoming Hella Sound song. But I fear there's no way extract that essence without having it end up being a fakey rip-off version.

So kids, do yourself a favor and buy the MP3 of that song. It's totally badass for running.

I listened to "Alive" twice—I enjoyed it so much the first time I went back for seconds—then I switched over to the 165 BPM version of How To Turn Around A Bad Day. Normally I run to the 160, but my turnover is getting a little quicker so I stepped up to the next-fastest.

It really drove me hard. I felt great, and there was no way for me to ease up or slack off my pace. Yes, yes, yes, yes, yes. So good.

Total Weight: -9lbs

A Run, in Conversation Format

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Hey! What's up man?
What's up.
Same old, you know. Doing my thing.
What did you do?
I went for a run!
Yeah? How'd it go?
Oh man, it went great. I felt really solid. That's, I think, the best way to describe it. I got out, I did my thing, and everything went smooth as silk.
How far?
I set out to run 5k, but I really felt like I could do a lot more. That's a pretty good feeling.
Nice. Where did you run?
The usual Crissy Field out-and-back.
Was it...gorgeous?
Oh man. Yeah, it was beautiful out. Clear blue sky, cool, and a nice little wind. There was a good headwind heading out (and thus a nice tailwind on the way back). Windy enough to deter bikers, but not sandblast windy, like it was during the last run. That was just craziness.
How's the cold?
I think it's pretty much done. My ear is still jacked up, but I guess inner-ear infections take a while to fix. Ahhhh antibiotics... what would we do without you?
Was the low carb thing an issue?
No, I don't think so at all. I mean, I might not be as over-the-top amped as I would be if I was hopped up on sugar and Vitamin Water, but I was by no means dragging. Like I said, I felt really solid.
Good. Alright, take it easy.
You too, man.
Total Weight: -7lbs

First Lo Carb Run

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I've been doing the low carb thing since Monday and it's felt good. Unfortunately I've been wrestling with this horrendous cold since the middle of last week and haven't been able to do much but groan loudly. I wasn't coughing as much today, and it was gorgeous and warm outside, so I figured it wouldn't be a bad day to strap on the Asics and put a couple miles on. Just get out, stretch the legs a bit and loosen up.

It was a nice run. I was stiff and tight at first, and my lungs were still a little uncertain about what I was doing, but ultimately it felt good. There was an incredible head-wind heading towards the Golden Gate Bridge down at Crissy Field, and the kite boarders were out in full force. I wish I had a camera with me—there must have been 50 of them, streaking across the bay. This must be perfect conditions for the more experienced ones.

Unless I crash tomorrow health-wise, I'll consider myself back in the game and start up the running, lifting and cross-training.

Total Weight: -4lbs

The Run-Up to "The Plan V"

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If you've been following this blog for a while (and I know you have), I've been trying—rather unsuccessfully, I'll admit—to devise and stick to a training plan.

First there was The Plan.
This was followed by a little revision to The Plan.
Eventually, Plan III came in to being, and that was good for a while, but I strayed occasionally and didn't follow it to the letter.
That's when Plan IV: It's Get Busy Time emerged.

Probably the strictest, Plan IV was also the most short-lived (not a huge surprise there). There were some good, long-lasting things that came out of it, but I have not followed it to the letter either.

This brings us to the nascent The Plan V. I'm still chewing on this one a bit, but I'm hoping it'll be solid enough and doable enough that it'll bear fruit. Granted, not the kind of fruit that Nitmos has discussed, but something like that.

What I Have Planned Is As Follows

Atkins Induction 3 Weeks
Low Glycemic Index 6 Months (progressive)

Starting Schedule
S M T W Th F S
5k X/S 5k X/S 5k X/S 5k
Read ChiRunning
Choose Races (Racevine or Active.com)
Strength {3x weekly}
Hips & Abs {daily}
Hips {3 sets of 20 reps}
AROM Lumbar Bridging (Bilateral)
AROM Hip Extension/Rotation
AROM Hip Abductor (Unilateral)
Isometric Trans Abdominis
Standing Bilateral Hip Stretch
Plan from the book
Crosstrain {1 hour 3x weekly}
The first thing you're probably thinking is: "Atkins?!?!? Seriously??? For a running program?!?!?!"

My main reason for resorting to Atkins is that I know from experience that it can drop weight, fast. And frankly, with my super-clydesdale status I'm concerned about the wear and tear the extra weight has on my bones, joints, ligaments and tendons. I'm doing this for fitness, and injury runs counter to fitness.

Second, I think truly think there's something to the Atkins and Paleo diet philosophy; I think methods of food production have evolved so quickly that they have out-paced our metabolic and physical evolution by light years. My body was not designed to digest and handle all the enriched, modified and heavily processed foods that are out there right now. Even something as seemingly harmless as flour is waaaaaaay more technologically advanced than our systems are, and I suspect that our bodies don't quite know what to do with it yet.

Third, Atkins is extremely doable for me, discipline-wise. It's not that hard for me to turn down a sweet or some bakery when I'm full on chicken breast or steak or even bacon. Sure, the best thing would be to eat a more balanced diet incorporating lean proteins with little animal fat, whole grains, etc etc etc. But frankly, I don't have the discipline to do all that. Baby, that's just how it is.

So, for now, I'm doing the Atkins Induction thing, and will begin to introduce low glycemic index foods in time. Good carbohydrates.

On Other Fronts

I'm battling a wicked head cold right now that has taken me out of the game. But as soon as I'm healthy again I will begin running, lifting and cross-training, as outlined. The running numbers will be something I'll probably ease into, then use them (20k/week) as a starting point. I'll do 20k for a while until I feel ready and capable of adding on some more miles.

All in good time == less chance of injury. Right?

Here's to it.

Hawaiian Holo

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holo — to run
Heeellllloooooo Maui!

@LosBee and I are on vacation, and I got up bright and early and took a trot near the hotel. I figured it'd be better to get up and do the run before it got hot and humid. I mean, there's only so much Bodyglide, you know?

A brand new, soft asphalt road wound around the resort area in Kaanapali. I chose this over the cement path. I friggen hate cement. There was virtually no traffic, and I ran against it so I was sure no shuttle buses ran me down from behind.

I intended to run 5k but I cut it short. Partly because I ran out of route (I wanted to stay on the nice asphalt) and partly because I felt like I had a cold coming on. @LosBee is pretty sick, and I think I may have caught whatever she has. Regardless, it felt good to take a short little trot in Hawaii.