January 2018

Howdy All!

Moving along through the month and I finally have a fire under my butt! I finally created a schedule for the Parkinson’s Half marathon in April and last week was Week 1 of it. I’m feeling my fitness coming back but also trying to get used to working out 5-6 days a week. Have to keep smart and healthy to get where I’m going!

This is the training plan I have set so far and I think it’ll push me pretty hard:

Other than than, we have been making a huge push for the DRC to grow! We just had our social group run for the month on Thursday January 25th and had 29 runners plus a lot more just for the social aspect after!

It’s a great feeling to get the running community together for these events and have such an awesome impact on the lives of so many people.

Almost forgot, but I also won a contest from Nathan Sports! They had a “frozen face” contest and I was selected as the winner with the following picture:

I wont a ton of great gear from them and I am super excited to have been picked!

That is about all I have for now, but can’t wait to get back into the consistent running and shoot for some PR’s this year!

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

January 2018

Winter has come…

It’s 2018 and winter in the Midwest has come!

I’ve been busy updating the Dubuque Running Club site with the 2018 race calendar, while searching for some races to do myself.

With the holidays behind us I’m really focusing on eating healthy so I can get down to a better running weight. Sunsetting this with running and riding on the trainer, I’m hoping that I come out this spring well rested, healthy and a beast.

Here is a good picture from this mornings run!

Happy running!

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Winter has come…

Up down, all around!

As the title states, I’ve been up down and all around! I’ve been trying to get a couple runs in a week, but sometimes life has different plans. But I’ve also been hopping on the trainer too!

On Tuesday December 19th I hosted the Dubuque Running Clubs 5th Annual Light Run. This was such a great turnout with over 30 people! Gather together at local school and run down one of the bigger “running” streets in Dubuque, lights optional!

So glad to have this running community and being able to bring all of us together!

Happy Holidays!

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Up down, all around!

Life, like running, is putting one foot in front of the other

Howdy all!

It’s been months since I have posted and I should have dropped a line about progress and overall my feeling of my social media presence.

Obviously I’ve been taking a break from most of my social media and its been pretty rewarding not having to think about it. I’ve been spending a lot of time with my family and have had a few flops here and there with running, but I think its time to get back to it!

Highlight of the year:
Ran the Dick Beardsley marathon in September – Learned a lot from it, even though I ended up bonking pretty hard at mile 20. No marathon seems to be the same! You can check out my strava here

I don’t have anything lined up for 2018 yet, but as always I’m sure I’ll be chasing that BQ. I’d like to keep it to shorter distances, but brains are not something that you can predict.

Hope all is well with everyone! I will be updating more frequently from here on out.

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Life, like running, is putting one foot in front of the other

Steve’s Old Time Tap Spring Chaser 5k – 2017

April 29th marked the day of one of my favorite 5k’s. This was the 5th year that I’ve ran it and I’ve always had a positive experience running the race.

I’ll start by saying, I am not in the shape that I was expecting at this time, but I am OK with that. With all that has happened I’ve been happy to keep around 20-30 miles a week, so I couldn’t expect too much coming into this one.

I did a “priming” 20 minutes before the race for a warm up – 3 minutes easy, 1 minute at pace, 3 minutes easy, 1 minute at pace. I’ve been doing this for a while now for 5k’s and it seems to get my heart going and puts me about 10 minutes before the race to chill out and focus on what I’m doing.

The race started as any does, I went out a bit fast but slowly locked into a good pace. The first half mile was nice as there was buildings blocking the 20mph winds, but once we rounded a corner, it hit us head on! Mile 1 clocked in at 6:25

Mile two started and again, the headwinds were pounding away, but wait…there is reprieve at 1.3 miles because we are heading out of the wind…into a hill! I slumped down and at the top of the hill my watch was showing a 7:15~ pace for the mile so I took the downhill as hard as I could without overtaxing my body. Mile 2 clocked in at a  6:44

Mile three started at a water station and one of the workers there actually made laugh by stating “ICE COLD WATER!” in a response to the fact that the real feel was around 35 degrees. At this point I was pacing off with someone the entire race so I was trying to push a bit harder to keep ahead of him. I kept up a solid pace and just kept the finish in my mind. Mile 3 clocked in at 6:24

With the finish line right there, I knew well enough that I wasn’t breaking 20 today, which I kind of knew from the beginning. Typically I have a really huge kick in the end, but knew there was no one next to me and I didn’t need to push it extremely hard. I did clock in an average of 6:00 for that last .1 finishing in an official time of 20:17(just like the year!). I finished 8th overall and 1st in my age group!

I am happy with what I hit and it really pushed me to know where I stand in fitness. Had it been a flat course, had there been no wind, I think I could have broke 20, but that’s neither here or there. Time to evaluate my VDOT to push my abilities again and do another test closer to when marathon training starts…in 3 weeks!

The finish line face of pain!

Dan(left) was 1st overall, me, Dennis(right) was 5th overall and first in age group

Chart for the race, as stated my start time was a bit fast!

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Steve’s Old Time Tap Spring Chaser 5k – 2017

Marathon Training in 2017

So as the time looms a little closer(about 3 weeks~ until I start training for the marathon) I really need to put in perspective on what I’m trying to accomplish and what I’ve done in the past to self sabotage myself from accomplishing goals. I’ve compiled the four biggest culprits that have really prohibited me from reaching what I want. In no particular order:

  • Lack of a proper sleep schedule – This is always something that seems to bite me in the ass. I typically get around six hours of sleep a night when I’m busy, and this is honestly due to me just not going to bed. How am I supposed to recover fully if I’m not sleeping to build everything back. I need to designate a specific schedule to adhere to, even if it means, “I need to go to bed at X time to get X amount of sleep”
  • Over training – I am fairly certain this is something that happens to me a lot more than it should and I’m knowledgeable enough to know when I am over training, but I still seem to do it. I think sometimes I get way into the numbers of things and see 5 miles on the schedule, and I need to hit those 5 miles. I need to listen to my body and not my schedule!
  • Lack of proper diet – Diet Diet Diet. The saying you can’t outrun a bad diet is 100% accurate. I recently went 130+ days restricting sugar out of my diet and got to my lowest weight I’ve been in a couple years. I got back on that train pretty hard and gained about 4-6 pounds back, which I need to drop. Diet is one of those hard things to do, because once I start putting in ALL the miles, I want to eat ALL the things
  • Lack of Strength Training – I did incredibly well with 3x strength training last year for the marathon…until about half way through. I think this went along with being over trained and not wanting to put an extra 5-10 minutes in 3 times a week to essentially make me a better runner. If I’m already logging 5- 7 hours a week running, whats an extra 30 minutes to make me a better and stronger runner?!

I think there are a few other things that hold me back, but these four seem to kick my ass every time. I need to come up with a system to keep myself accountable in all of these during training, whether its just actively monitoring them or actually tallying at the end of the week whether I was able to accomplish these and if I wasn’t, what can I do to change?

I’m shooting for a hefty goal again, try to BQ, so I think seeing this as the big goal and then sub setting them with smaller goals might be my best option.

Does anyone else suffer(or previously) from any of the above? Whats your plan of action?

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Marathon Training in 2017

2017 – Week 17…missed a couple :)

 

Man, time flies when you’re having fun right?!  It’s been a couple months since I last updated, but I feel like I’m finally getting my running “mojo” back!

I’ve been putting a lot of time into my family lately and now that it’s getting even more nice out, we’ve been spending a lot of time outdoors. Between keeping up with the kids, work and running, I’m still swinging about 20-30 miles a week.

The last couple weeks I’ve been eyeing Boston again and with the actual Boston Marathon happening, it got me revved up. I think I’m going for one final effort to get into Boston 2018 at the Dick Beardsley marathon in September!

Trying to keep a base up and will be working my hardest to increase my aerobic capability without major impact to my legs.

You’ll be seeing more of my posts soon!

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

2017 – Week 17…missed a couple :)

2017 – Week 1

This week  was a complete wash! I felt completely worn down, sore throat and overall crumby. I didn’t do too much but only did any activity on Saturday and Sunday, but plan on getting back on a good schedule next week.

Saturday – Easy 6.3 miles, HR was a bit high at the start but felt good to get out and run. Strava link here

Sunday – Got out with Dennis and Jamie today just to get a run in, planned for 7~ miles and got a little more than that in. It felt good getting back-to-back days in again, just need to keep it up with all that is happening! Strava link here

Hopefully there will be more than 2 posts next week !

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

2017 – Week 1

2017! New year, new format!

It’s 2017…WOOOO!

I haven’t been able to train as much as I wanted with the holidays and hanging out with the family, but I started the year off by hosting a BYOBib 5k!

It’s been up and down lately and I’ve been exhausted but I feel like I ended up working pretty well on the 5k and hitting right under 20 minutes…so no fitness lost but unfortunately no fitness gained.

As 2017 rolls in I think I’m changing the format of the blog a little bit – rather than giving detailed reports I’m going to shoot for Week 1-52 reports and keep it simple. If one workout is better/worse than normal I’ll keep it posted, but otherwise a simple, “5 easy miles today!” type thing.

Hope everyone had a great holiday and got through 2016 unscathed!

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

2017! New year, new format!

BYOBib 5k + 5k Training Schedule

Howdy all!

On Sunday November 6th I threw together a BYOBib (Bring your own bib) 5k to see where I was at fitness wise and ended up surprising myself!

I invited everyone to show up but I was the only one that did and without competition I was able to pull down a 20:05! This surprised me a whole lot as I have not done any speed work since marathon training in June.

wp-1479137865989.jpg

Going from here I will be doing a 12 week 5k training program based off my VDOT pacing and increasing the speed slightly every 4 weeks. I am hoping to really get my fitness level back up to where it was last year and I think I can do this quick, and most importantly, smart by utilizing VDOT.

If you’re not familiar with VDOT, please check out the link here. This uses your recent race times to put together pacing that you should run in order to keep increasing your speed and not causing injury due to running to fast.

Here is my schedule for the next 12 weeks, variable on Sunday runs as I know 60 min is a bit short for what I am at right now.

Week Dates WEEK MON TUE WED THU FRI SAT SUN
11/7-11/13 1 3 m run 5 x 400 Rest or easy run 30 min tempo Rest 4 m fast 60 min run
11/14-11/20 2 3 m run 8 x 200 Rest or easy run 30 min tempo Rest 4 m fast 65 min run
11/21-11/27 3 3 m run 6 x 400 Rest or easy run 35 min tempo Rest 5 m fast 70 min run
11/28-12/04 4 3 m run 9 x 200 Rest or easy run 35 min tempo Rest or easy run Rest 5-K Test
12/05-12/11 5 3 m run 6 x 400 Rest or easy run 30 min tempo Rest 5 m fast 60 min run
12/12-12/18 6 3 m run 9 x 200 Rest or easy run 30 min tempo Rest 5 m fast 65 min run
12/19-12/25 7 3 m run 7 x 400 Rest or easy run 35 min tempo Rest 6 m fast 70 min run
12/26-1/1 8 3 m run 10 x 200 Rest or easy run 35 min tempo Rest or easy run Rest 5-K Test
1/2-1/8 9 3 m run 7 x 400 Rest or easy run 40 min tempo Rest 6 m fast 75 min run
1/9-1/15 10 3 m run 10 x 200 Rest or easy run 40 min tempo Rest 7 m fast 85 min run
1/16/1/22 11 3 m run 8 x 400 Rest or easy run 45 min tempo Rest 7 m fast 90 min run
1/23-1/29 12 2 m run 6 x 200 30 min tempo Rest or easy run Rest Rest 5-K Race

I have week 1 in the books(will post that with week 2, so I don’t spam) and I felt relatively great during all my workouts. Hoping to really hit a good stride and start 2017 in fast note!

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

BYOBib 5k + 5k Training Schedule