Half-Marathon Training Progress: Weeks of Dec. 28, 2025, Jan. 4th, 2026 & Jan. 11th

A sad couple of weeks. I really think I need to pull out of the Half. 

Sunday - Tried to go for a 2 mile run. I made it a half of a mile and had to walk to the mile mark. I thought I'd turn around and do a run/walk back but all I could do was walk. I was in a lot of pain. Shins. Calves. Feet. It was very disheartening. 

Monday - I received a delayed Christmas gift from my son. A walking pad. I set it up and walk .8 miles carrying 10lb dumbbells and did occasional curls while walking. My arms were spent after. But not bad for 20 minutes. 

Tuesday - I walked on my walking pad for 1.24 miles in 30 minutes and six seconds. I haven't tried running on it. for some reason, 2.5 MPH on this walking pad seems MUCH faster than the same on a treadmill. Maybe it's the much shorter walking area? I have no idea. In the gym, I walk at a 3.4 MPH speed and it's a brisk walk. On the walking pad, I feel like I have to run. No joke. 

The good news is that my weight is down a little. I had hit 206lbs last Thursday, Christmas Day. The last three days, I've been holding steady at 203lbs. So a 3 pound loss is decent. I'm sure it was mostly water weight, but I'll take it. 

Wednesday - It's New Year's Eve! I can't believe it's going to be 2026! That's crazy!! I took a break today since I'd walked on the treadmill the last three days. My ankles were a little sore so I figured I had been much more active the last few days. 

Thursday, January 1st, 2026!! HAPPY NEW YEAR! 

Today, I ventured outside and ran 2.23 miles. I then did a squat and hold and some kettlebell exercises later in the evening. 

Friday, I walked 1.26 on the walking pad and did some kettlebell exercises and some more squat and hold exercises to help my ankles.

Saturday, I walked on the walking pad again and did some ankle rotations with a stretchy band the Physical Therapist gave me. 

This was  pretty good week. I was active and I got my weight down to 198. 8 POUNDS LOST SINCE CHRISTMAS DAY!! I'm very happy!

Week of January 4th 

Sunday I ran-walked on the walking pad for 1.71 miles 

Monday, I walked on the walking pad with dumbbells and did an arm routine for 30 minutes straight. I covered 1.24 miles while doing arm curls, shoulder presses, side raises, front raises and skull crushers. 

Tuesday, Wednesday, Thursday & Friday, I didn't do anything. Work got crazy and I lost my mojo. 

Saturday, I was able to squeeze in some PT stretches and some squats and 2 sets of overhead presses with a 20lb kettlebell. Overall, not a great week. 

Week of January 11th

Not a good week. This will be short. 

Sunday - Thursday I did nothing. I worked. I slept. I got up and repeated like some awful version of groundhog day. I have a situation at work that I'm having to deal with and it's just got me totally exhausted. 

Friday, Jan. 16th work was better. things have calmed down some but I was just so exhausted. 

As you can see, the last 3 weeks has been very little - VERY LITTLE - running. My ankles are still whacked so I definitely shouldn't run the half on the 24th. I just wish I knew what happened to my ankles. A month after the marathon, I was totally fine, and then they started hurting and aching all the time. I walk like I'm 90 until they loosen up. It's so frustrating!! 

For weeks, I've debating just running the 5K if they'd let me switch, so I looked into it and I was able to change my race distance. I ended paying a very small transfer fee and switched from the Half-marathon down to the 5K. Hopefully, I can do that. 

Saturday, Jan. 17th, my wife and I left for an overnight trip/getaway. Much needed, but not great for exercise and gym time. Also, I gained some weight back this week, but not too much. Still below 200 so that's good news at least. Being on the road so much, I was back to a lot of fast food, but I tried to be better and get less/eat less. 

Half-Marathon Training: Week of December 21st

Half-Marathon Training Update: Sunday, December 21st

It's Christmas week and it's been a slow start. Yesterday, Sunday, December 21st, I didn't do anything other than go Christmas shopping. I had time to run. But I didn't. It's Christmas week and I'm off on Wednesday, Thursday and Friday. Hopefully on Saturday and Sunday too but work is picking up. In fact, today we started to get ballot proofs coming in for the March Primary so works about to get insane!

Reflecting on this Past Week

Well - Monday, Dec. 22nd and Tuesday, Dec. 23rd were tough. I didn't run or do anything. Wednesday and Thursday were no better even though I was off work. there was so much to do to get ready for the family to come over, etc. On Christmas Day, I weighed myself and I was at 206 lbs.!! My all time heaviest. I've been on Mars Men for a couple of weeks now and I'm not seeing any increase in energy, drive, or anything else. They say to give it 90 days. So far, not impressed, but I'm willing to give it 90 days. 

Friday, Dec. 26th, I did attempt to run 4 miles. It turned into a run/walk for 3.2 miles. My calves were tight. My shins hurt. My Breathing was like I had smoked four packs of cigarettes per day for all my life. It was just awful, but I stuck to it rather than turn around at the half-mile mark like I wanted to. I did turn around before the two mile mark though. My feet were really hurting. 

I'm seriously considering just eating the entry fee and skipping the half-marathon in January. I'm feeling like I'm too heavy, too slow, and just COMPLETELY unprepared for 13.1 miles with less than a month to go. 

I was talking with family on Christmas Eve and telling them how I ran the marathon in March and since then I've just had ZERO motivation to run. It's like my brain and body said "OK. You achieved your lifelong dream of running a marathon. You don't have to run ever again." I know that sounds crazy. At least, it does to me. But that's seriously what it feels like. 

I've done some research and apparently it is a thing. It's called the Post-Event Blues or sometimes the "Post-Goal Letdown". Basically, my body and brain have said, "Yep, we did it. Mission Accomplished. Now we can rest and chill into the sunset."

So my work now is trying to figure out whether I accept that and just embrace coaching, hiking, and other activities, or if I try to put some new spin on running to re-invigorate me. 

Half-Marathon Training: Week of December 14th

6 Weeks to Go

I can't believe I only have 6 weeks to go before the half-marathon. I'm seriously considering not running it. One, I don't think I'll be ready to run sub-3. Two, my ankles are whack! They seem to hurt all the time. 

I don't care about the sub-3 too much as the end of the race is on the greenway and a little traveled road so if support closes up, no big deal. I also don't believe I'd miss it by very much if at all. But the ankles. OMG, I just feel like they are trashed. 

Sunday, Dec. 14th I did not run. It was below freezing and the temperature continued to drop all day long. It was actually warmer at 28 degrees the morning than at night when it was 16 with a "feels like" of 2 degrees. That's cold! 

Monday and Tuesday I didn't run. I had ZERO motivation. I thought about it. I wanted to at some point during the day, but I just could NOT get myself up, dressed and out the door. I don't know if I'm just caught in a holiday funk, a work funk, a running funk or what. It's bad. 

On Wednesday & Thursday, I didn't run or hike, but I did do some push ups and held a low squat for 30 seconds the first day and 50 seconds the next day. 

On Friday, I held the squat for a minute and did arm curls with dumbbells and some front and side raises after. 

Saturday I didn't do anything, but on Sunday I held a deep squat for one minute and then I did 2 sets of 25 reps on a bench press type exercise with 25lb dumbbells. I didn't have a bench so I used a foot stool of sorts. I followed that up with 2 sets 10 deadlifts with 25lb dumbbells.

On the bright side, I did lose 1.4lbs this week. So that was interesting.

What to Do at This Point?

My ankles have good days and bad days. Because I haven't been running, I'm not sure what my long run even is at this point. Not to mention that I haven't been running, so I haven't been wearing my barefoot style shoes. Can I jump into a long run of 5 or 6 miles (assuming I can still go that far) in barefoot shoes without injury? As a coach, I'd advise against it. In fact, as a coach, I'd probably tell any client to just drop out of the race, I'm not ready, I show nothing / demonstrate nothing that would indicate anything is going to change at this point. But my ego! My ego is insisting I have time. I just need to figure out what's happening that I have ZERO motivation. 

Half-Marathon Training: Week of December 7th

Week of December 7th: Marathon Training Progress

Here's an update on training progress for the week of December7th. 

On Sunday, December 7th, my wife and I took a 4.5 mile hike at the arboretum. It was cold, but nice. That evening, for some reason, I decided after brushing my teeth, that I was going to drop and crank out just 10 push-ups.

I will add that my Mars Men T-Supplement arrived late Saturday night, but today was the first day I took it so I do not credit it for the desire to do 10 push-ups. It was just something I did.

On Monday, I got off work and really didn't feel like running even though I had told myself I would all day. I just wasn't feeling it and my ankles were hurting for some reason. But I sucked it up a little bit, put on a jacket and hat and told myself I'd walk 30 minutes. I ended up walking around 35 minutes so that was something. I also did 15 body-weight squats before bed.

On Tuesday, I didn't do anything. My ankles were pretty sore from the day before. 

On Wednesday, I did my arm curls, front raises and side raises before bed but no running. 

Thursday I didn't do anything due to work. I was on the road to Raleigh at 8 a.m., drove the 4 hours there, dropped off the equipment I had to take them and then drove home. However, on the way home, I did stop and see my son in Chapel Hill. We had lunch and I got to see his new place. Then I dropped him off at the airport on my way home. I got home around 8:15-8:30 p.m. and I was pretty beat. 

Friday we went downtown and walked around and shopped so that was some walking but I don't think it was too much. We did finish by walking up the same hill that the 2012 Asheville Half-Marathon went up around mile 12.9. That brought back some good memories. That was the year I ran Sub-2. Hard to believe that was 13 years ago. Crazy stuff!

Saturday, December 13th: 6 weeks to go before the Half. 

Saturday, my wife and I hiked 3.5 miles in DuPont Forest and took a trail to see the Wintergreen Falls. 

My weight started and ended this week at 202.2 lbs. I'm not sure what's happening and why my weight seems to be at a new set point. I'm not happy about that but we'll keep plugging along and trying to eat better. I hate that I'm over 200 lbs. If I was bigger guy, it would be a fine weight, but I'm only 5'7". They say that a better metric for weight is a waist: height ratio. One's waist should be half their height. So even on this front at a 35" waist (and that might be being kind) I fail the weight test. 

Overall, I'm feeling strangely more and more positive about the half but worried my ankles aren't getting better. Of course, I'm not very good at doing my exercises so that's on me. 

My fear is that I may be thinking I can do this since I ran a marathon. However, that was back in March, and I did NOT keep up that level of fitness. I really feel like I'm starting at square one. The weather is not cooperating either. It's been cold and sometimes rainy this week. In fact, tomorrow is supposed to be really cold with "feels like" temps in the single digits. 

Half-Marathon Progress: Weeks of November 23rd & November 30th, 2025

Week of November 23rd

Here's how this week week. 

Sunday: I spent the day in the ER with my daughter. She was fine. She had an enlarged lymph node yesterday and today it was almost twice as big. She was having trouble swallowing and therefore trouble eating and drinking. The urgent care center she went to told her to get a CT scan. That's when I picked her up and we went together. Turns out, you can get  stones in your salivary glands. How weird is that? She'll be fine but it did eat up most of the day. At night, I was exhausted having not slept well the night before. 

Monday: Didn't do anything. Just laid around the house. I had no energy at all. 

Tuesday: Today was a travel day. We went to Atlanta for a little getaway. It poured rain and the traffic was crazy, but we made it.

Wednesday: Didn't exercise per se, but did do a LOT of walking. Probably 3-4 miles.

Thursday: It's Thanksgiving Day and we traveled home from Atlanta.

Friday: Didn't do anything. Another day of low energy. 

Saturday: It is now 8 weeks until the half-marathon. It was cold and dreary but did manage to do a short hike of 1.6 miles. 

Week of November 30th

On Sunday, I had planned to do a long run but never did. I have no idea why other than low energy. 

Monday I did manage to do some of PT exercises and I even did some Arm Curls with the dumbbells along with some side and front raises. Still no running. 

Tuesday, Wednesday, Thursday and Friday I did nothing. I wanted to run in the a.m. but again, I have no energy or motivation. I really don't know what is going on. Normally, I would think someone is overtraining, but we know that's not it. I know work has me stressed, but it's certainly less stressful than a Presidential  election year and a hurricane. This year should have seemed like a walk in the park. 

Saturday I woke up and even though I didn't feel like it, I put on my stuff and I was ready to get out there and do a run-walk if I had to for just 30 minutes. I ended up running the whole way and actually felt pretty good. it was 36 degrees when I started which I think is my sweet spot. A long sleeve t-shirt, shorts and a hat and I felt great. Maybe it reminds me of running in Minnesota in the fall or spring. Who knows. 

In Other News

Today, Saturday, December 6th is now just 7 weeks away from the Half-Marathon. I feel so unprepared, but I also have this weird confidence. Covering the distance by then I feel like I can do. Once I lock in on a run, I can feel like I can run forever. My concern is the cutoff time, which I believe is 3 hours. That will be the challenge. 

Since my birthday and through Thanksgiving, I've gained a lot of weight. In fact, I've been over 200 lbs for over a week straight. I think that has maybe got something to do with my fatigue and lack of motivation. I try to eat better and I'm fine until the evening and dinner. At dinner, we keep having pasta dishes and I do love pasta! Could I cut down on the sweets. Absolutely. Is it easy? No. There's so much candy, baked goods, etc around ALL THE TIME. My birthday, Halloween, Thanksgiving and now Christmas is coming with more and more sweets. I'm starting to sound like the Grinch on the top of Mount Crumpet. 

I'm embarrassed to admit this, but I have ordered a Testosterone supplement from Mars Men. I have no idea if it will work or not, but I will let you know. It should be here by Monday. Hell, even if it's just a placebo effect, I'll take it. I'm so tired of feeling tired all the time. I tell my doctor this stuff - that I'm worried that at 58, maybe I have low-T, but he doesn't seem to care or just isn't concerned. He's a young guy so he probably thinks it's just natural. 

I know I could lift weights, eat more protein, do HIIT workouts and raise my Testosterone naturally, but I feel like I need a jump start and that's what I'm hoping the supplement will do. I don't want to get TRT - Testosterone Replacement Therapy. From what I've read, your body becomes dependent on it and it shuts down the natural production. Basically, if you start it, you have to keep doing it and paying for it. The supplement I ordered is supposed to boost natural production. Once I have more energy, I really feel like I'll exercise more and therefore create my own. Naturally, I will need to change some things. Diet. Exercise. Motivation. But I really feel that will come naturally once I get into it. I just need that initial jump-start or boost to get going. 

Half-Marathon Progress: Nov. 2nd until November 22nd

 You know how I like to post weekly updates. Well, obviously that hasn't been happening, so I wanted to catch you up on how things are going - or in this case - how things are NOT going. 

Week of Nov. 2nd

On Sunday, Nov. 2nd, I hiked 3.5 miles with my wife. This was just under 12 weeks until the half marathon. I did nothing for the rest of the week. I was just slammed with work and by the end of the day, I was exhausted. both mentally and physically. I'm not sure if something happened when I turned 58, but my motivation and energy are in the toilet. I talk a lot about embracing the suck and just getting out there even if it's just to walk. I can't even get myself to do that. 

Week of Nov. 9th

This week, I forced myself to do something. Anything. On Sunday, Nov. 9th, I went for a hike with my wife. Another 3.5 miles which was nice and relaxing. 

On Monday, I ran 1.5 miles and did some arm curls along with front and side raises. 

On Wednesday, Thursday and Friday I did the same arm curls, front raises and side raises. 

On Saturday, I hiked 5 miles with my wife. This was a really fun hike because there is a new Troll exhibit at the NC Arboretum. Trolls: A Field Study. It is awesome if you're in the area. 

Week of Nov. 16th

Sunday thru Friday I did nothing. I did have PT on Thursday night, so I guess that's something, but just a wasted week. 

On Friday and into today, Saturday, Nov. 22nd, my calves are insanely tight. I'm not sure why. We did a lot in PT work on my calves so perhaps it's delayed onset muscle soreness (DOMS). Today, I did manage to hike 3.6 miles. Today is also officially 9 weeks until the Half-Marathon. 

Half Marathon Training Update: Weeks of October 19th & 26th

 Started out Great, but Overall - Two Bad Weeks! 

Week of October 19th - Started Great but then...

On Sunday, I had a great hike with my wife. We hiked DuPont State Forest and covered about 5 miles. We saw Triple Falls, Hooker Falls and High Falls, plus the really cool covered bridge at the top of High Falls. I weighed in at 197lbs which was .2 lower than last week, but .2 higher than two weeks prior. Frustrating to say the least, but my wife just keeps making really yummy pasta dinners. 

On Monday, I went out for my long run and ran 6.2 miles. A 10K! I had purposely picked the hilliest course I could think of in West Asheville and ran it in 1:34:28. This is not good. Not good for where I need to be. The Half-Marathon will be hilly for a good portion of it and at the very end. This was an average of 15:14 per mile. I need to be at or under 13:44. I have some serious work to do. I felt good. But the hills really kicked my butt. I ran the whole way, so that wasn't the issue. Just slow. 

Tuesday and Wednesday I was just exhausted from work. I did nothing. 

Thursday night I had physical therapy and felt great after the session even though work was crazy today. I did some arm curls, side raises and front raises before bed. 

Friday & Saturday I didn't do anything. My Birthday was coming up and my wife and I just went sightseeing, did a whiskey tasting, and other fun stuff, but no exercise of any kind.

Week of October 26th - Birthday = Great Time, But After...What a Sh!t Show!

Sunday was my birthday. And it was a great day!! My wife and I went for a hike at the Arboretum. We did a long one too. We started at the pond and took Wesley Branch to a smaller trail that hooked up with Hard Times. We went up Hard Times and then to Owl Ridge, Rocky Cove, and then Bent Creek to the Carolina Mountain trail, through the gardens, and back to the pond area where we parked. That night we went to Outback with my step-daughter and daughter so that was awesome. We then went back to the house and they surprised me with a GIANT Double Doozie Cookie from the Great American Cookie Company. 

A great weekend, and then the world blew up. Work became insane with pre-election crisis after crisis. I was on the road constantly and one night, I didn't get home until almost 11 p.m. This continued, Monday, Tuesday, Wednesday, Thursday, and Friday. On Saturday, the 1st of November, I had some energy and managed to do 12 push ups before bed. 

Half-Marathon Training Update: Week of October 12th, 2025

This week started off great! On Sunday, I went on a 4.5 mile hike with my daughter. She even joked that I was flying up the trail and she was "fighting for her life". That made me feel good. My weight didn't go down so that was a bummer. I was 197.2 which was about a half-pound more than last week but nothing to really worry about. Weight loss is not linear no matter how much I want it to be. I realize that. 

On Monday, I went for a 5 mile long-run and just ran for fun. I was totally aimless and just ran around West Asheville turning down a street when I felt like it. I averaged a 13:43 pace which is what I need to keep if I want to break 3 hours in the half. If felt pretty easy so that was a good sign. 

Tuesday, I went to Gold's Gym and worked out and then ended with a mile walk on the treadmill at a 16:40 pace. I have to say, I do like the gym and I do like Gold's more than planet fitness. There's just something about the free weights that I like. Maybe it's the old-school nature of them as opposed to all the fancy machines. Although, I will say that I like doing the Leg Press machine more than actual squats. I get nervous I'm going to hurt my back by lifting wrong. 

On Wednesday, I took a rest day which at the time was a good idea. I had done something active, Saturday, Sunday, Monday and Tuesday. Way more activity than this old guy had been used to doing. 

Thursday I didn't do anything either. Work had been getting crazier but I felt like I should have squeezed in something so I did do some arm curls, front raises and side raises at home with my adjustable dumbbells. 

On Friday, I was pretty busy with work again and it was date night, so I didn't do any running. But what a great date night.

Today, Saturday I didn't do anything. Not sure why. I can't remember what happened that I didn't do anything. No run, no hike, nothing. That's weird for me. 

As you may notice, not once did I mention doing my physical therapy stretches and routine. Very unhappy about that part of my life. I feel so much better when I do them and after my sessions. I have to get a sense of discipline. Motivation just ain't doing it. 

Half-Marathon Training Update: I've Suffered from LBS the Past Three Weeks

Training is not going well. Apparently with work and bad ankles, I've suffered from LBS, or Little Bitch Syndrome. Thanks to my son Christopher for this technical term that best describes my lack of activity. 

Where do I even begin? Let's just go week by week to get caught up. 

Half-Marathon Training for the Week of Sept 21

I woke up and weight in at 197lbs. I think I mentioned this last week since I wrote the post on Sunday. I didn't run on Sunday, the 21st but I did go out on Monday for a long run. I ran 4.08 miles and fine during the run, but the next day, my ankles hurt like hell. On Tuesday I felt like crap but I did do some arm curls and military press exercises with 20lb weights. I skipped Wednesday but did arm curls again on Thursday as well as went to a Physical Therapy session for my ankles. On Friday, I walked a mile on a treadmill at the hotel we stayed out for our weekend in Charlotte, NC. I did nothing but sight see Saturday or Sunday. 

I have a set of exercises that I'm supposed to be doing to help my ankles. Am I doing them? Did I mention doing them? The answer to both is "no". Again...LBS. It hurts to do them so I don't want to. They do feel better after doing them. But then I'm sore the next day. Somebody get me a glass for all this "whine". 

Half-Marathon Training for the Week of Sept 28

I weight in at 199.6lbs. Not happy about this, but it was a fun weekend with the wife. For whatever reason, I didn't do anything Sunday or Monday. On Tuesday, I managed to knock out 10 x 20lb arm curls. That was it. On Wednesday, I went for a 2.4 mile hike at the Arboretum and did some more arm curls that night before bed. On Thursday, more arm curls since those are easy and quick. Friday, I was back to hiking. I did 3.5 miles at the Arboretum. On Saturday, I did another hike of 3.9 miles in Bent Creek doing the Deerfield Loop trail.

Did I do my exercises this week to help my ankles? No. Do I suck? Apparently so. 

Half-Marathon Training for the Week of Oct 5: Only 15 Weeks Remaining

I weighed in this morning at 196.8. A big improvement over last week and a slight improvement over the 21st. I started the week by hiking Graveyard Fields for 4.5 miles. On Monday I did 10 x 20lb curls - my old standby but nothing else. Tuesday was Election Day, so I worked all day from 5 a.m. until 9:30 p.m. I was exhausted and couldn't even muster up the energy to do my arm curls. I skipped Wednesday as I was still super tired and my ankles were killing me. On Thursday, I went for a hike at the Arboretum. On Friday, I did nothing. 

Once again, I did not do my ankle exercises this week. What is stupid is that it will not only help my ankles feel better, but it will help my running...if I ever do any. So what's wrong with me????

Saturday - Today, October 11th, I got up early as my wife was heading out of town for a few days. She left early so I stayed up and hit the gym for a total body workout. I did chest, back, shoulders, biceps, triceps, quads, hamstrings and calf muscles. I even walked a mile on the treadmill in 17:23 after the workout. In the evening, I went for 30-minute run and covered 2.45 miles in 30:45 for an average mile pace of 12:30. It felt O.K. I was definitely trying to quicken my cadence for the first mile. On the way back I kept giving it some gas here and there, almost like a fartlek. 

The Half-Marathon is in 15 weeks exactly as of today. I am nowhere near ready, but I believe I do have time. I really want to beat 3 hours, but I'm running out of time for that. This week will be better. It has to be. 

Half-Marathon Training Progress: Week of September 14th

This week was a little bit of a slow start but things are rolling well overall. I had mentioned last week that during the Marathon, I actually gained weight. Not all that uncommon, but for me, it was frustrating. So one thing I want to focus on this time around is weight loss. Not just because I want to run faster, but because I want to look better doing it :)

The Good, The Bad, & The Ugly

Sunday: I didn't do anything last Sunday. My wife wasn't feeling well and I felt guilty for wanting to go for a run when she needed me. She would have wanted me to run, which I why I didn't mention anything to her about it being my long run day. Of course, my long run would have been may 3 miles, but still. I chose to stay at home. 

Monday: Monday is the day my wife works late so I planned on running my long run Monday night after work. Looking back, I don't know why I didn't. I know I was on the computer doing some work and I also wanted to try and get my car running again or at least cleaned up. This is a long story but basically, some varmint has chewed the fuel supply line AGAIN (3rd time) and it's really expensive to fix. So the car has been sitting there getting dirty and gross and the tires lost air from all the sitting. I hand washed the car and it looks great. But I realized there's a mold issue on the steering wheel and I didn't have the band-width to deal with that night. But that's enough about that. 

Tuesday: I went on a 2 mile hike and I did 10 Arm Curls with 20lbs. I was supposed to do a full body workout, but I wasn't feeling it at all. I tried the atomic habits trick of just doing something small and seeing if it went anywhere. After 10 reps, I set the weights down. Didn't do anything else, but at least I did that. 

Wednesday: Wednesday, I went for a 30 minute run and actually felt good. I ran the whole way out and back. I did another 10 reps of Arm Curls with 20lbs. 

Thursday: Thursday was a rest day since I ran on Wednesday. I should have worked out with weights but I didn't. 

Friday: I went for a morning run. I overslept and got up late and almost decided to stay in bed, but then I thought of Atomic Habits and decided to put on my running clothes and just go for a mile. I knew I had time for that. Well, once I was out there, I realized the time crunch wasn't nearly as bad as I had made it in my head. I ended up running just shy of two miles and felt really good and had plenty of time. I was so happy with myself, I made an Instagram post about it. 

I was really glad I went for the run because I had thought that I could always run at night. I rarely do that when I have that thought, but on this night, I ended up having to work late. Almost until 10 p.m. and by the end of the day with traveling and such, I was absolutely spent!

Saturday: This day was a 4.75 mile hike. I also was good and did my PT exercises. I can't recall if I mentioned it or not, but my ankles are doing something weird. It's like they've lost their flexion. They haven't, but it feels like it when going down stairs or even walking after sitting for a long time. 

This morning, Sunday, Sept. 21st, I weighed in at 197 even. Only a .2lb loss, but I'll take it. Tune in next week for this coming week's progress. 

Getting Back at It: My Road to the Asheville Hot Chocolate Half-Marathon in 2026

Goal: Be Half-Marathon Ready 

As you may know from previous posts, in March of 2025 I ran my first marathon. I would love to say that I used that to launch myself into a great level of fitness and kept all those gains. However, what was supposed to be two weeks off turned into 5 months. Let's just say I feel like I'm starting at square one again, but you know what? That's not the worst thing that could have happened. 

So here we are in September, and to motivate myself to get back to running, I signed up for the Asheville Hot Chocolate Half-Marathon scheduled for January 24th, 2026! There is also a 5K, 10K and some kids runs too, but I opted for the Half. Why? I had been thinking that I would love to always be Half-Marathon ready. Meaning that any given weekend, I could roll out of bed and run a half. About a week later or contemplating this, I read an article - somewhere online - that said a great goal for distance runners was to be...you guessed it...Half-Marathon ready at all times. That sealed the deal for me. 

I signed up last Sunday, so that gave me approximately 20 weeks to get into half-marathon shape. Once again, I'm not looking to do anything too crazy. I just want to finish since I've lost all the endurance I had built up. Back in 2021, I ran a virtual half - actually, it was the Asheville Chocolate Half-Marathon - and ran it in 3:04:55. In my marathon, I crossed the Half-Marathon point in 3:01:13. 

My Half-Marathon Goal

I believe I can break 3 hours. I really do. I think going sub-3 for the half is very achievable. I would have to average a 13:44 per mile the whole way. My fastest half ever was in 2012 when I ran a 1:56:54. While I would love to be that guy again, I don't think I'll make it by January. ;)

Here's my Training Plan. 

I will repeat my training strategy from the marathon as it served me well and kept me injury free. Meaning, I will run 3 days per week with a long run on Sunday's. 

I will be better about nutrition this time around. Last time, I trained for and ran the marathon and GAINED 3.5lbs. I like to think that it was lean muscle I put on, but who knows. The issue was the same as most runners have - I felt I had earned the chocolate, or the slice of cake, or whatever. Since the marathon, I actually have gained even MORE weight and recently topped the scales at 205lbs which for me was a hard NO! I'm back down to 199 with just some basic changes to eating: Cutting out sweets and sodas, but also trying to be better about how many calories I'm taking in. I believe they call it "Mindful Eating". 

I will also be better about strength training. I had done a little of it for the marathon, but definitely could have used some more strength in hindsight. My plan is to do 3 days per week of strength training. I have a set of adjustable dumbbells, a TRX band and some surgical tubing resistance bands that range from 15 to 85 pounds. 

Ideally, I would love to get to the starting line at 160lbs and timewise, that is doable. 20 weeks at 2lbs per week is 40 pounds. 

This weeks Half-Marathon Progress: Week of September 7th

As I mentioned, I signed up for the Half on Sunday, September 7th. My weight was down to 201.8lbs from the high of 205lbs just a few days before. 

Sunday, before signing up, I did a 3.5-4 mile hike. 

Monday, I went out for my first run. Just a mile and a half around the neighborhood to test the old body out. I had to walk 4 times! My legs felt like lead and my calf and shins were not happy. Keep in mind, we all have to start somewhere. 

Tuesday, I hiked 2.5 miles.

Wednesday, I went to the Mountain State Fair and was actually pretty well behaved. I did have an elephant ear, mostly to myself, but that was it. I did not get a lot of other sweets that I really wanted like fried Reese's Cups, fried Oreos, etc. So I considered that a win!

Thursday and Friday I didn't do anything. I wasn't happy about it. I had the time, I just wasn't feeling it. 

But today, Saturday, I tried the mile and half route around the neighborhood again, and ran the whole way. I averaged a 12:48 pace, so well ahead of the 13:44 I need to break 3. 

So, stay tuned and check in each week. I'll post my progress as I go and offer some tips and tricks along the way. 

If you'd like help running your first - or next - 5K, 10K, Half-Marathon, or even Marathon, let me now. I would love to help. 

Marathon Progress - So Far So Good

Back on July 29th I wrote about how I had signed up for a marathon, but I haven't been very good about documenting my experience. So here goes - 

July 2024

On July 17th, I decided to go for it and signed up for the Asheville Marathon. 26.2 Miles!! I have run several half-marathons but never a full. I'll be 57 by the time the marathon comes around but I really think I can do this. The hard part will be training around my crazy hours working in Elections. With this being a Presidential year, the overtime will be really rough so training will be scattered at best. 

The week of July 21st, on the Sunday after I signed up, rather than a long run, I hiked 6.4 miles. The next day I did run 4.13 miles on a very hilly course and I believe I wrote about that in my last post. I did another short hike of 2+ miles and two short runs of 1.5+ miles the rest of that week. 

The week of July 28th, was not the best of my efforts. On Sunday, rather than a long run, I hiked 3.7 miles. The rest of the week, I did another hike of 2.35 miles and two short runs of 1.54 miles. 

August 2024

The week of August 4th I was away at a conference but I was good and ran. On Sunday I ran a 10K - not a race, but why run 6 miles when you can run a 10K? That Thursday I ran my neighborhood run of 1.54 miles. 

The week of August 11th, I was not much better. I did run 7.54 miles for my Sunday long run but I only ran one other day that week for 1.54 miles. 

The week of August 18th, I did a long run of 7.88 which I thought would be 8 miles but my Fitbit messed up and tracked things wrong so I guessed. I later tracked my route on Footpath and found out I came up short. The rest of this week I hiked one day for about 90 minutes and then ran on Wednesday and Friday for 2.2 miles each. 

The week of August 25th I ran a Sunday long run and felt great! I went 10.64 miles and I ran it at a 13:28 pace. I'm still not sure how I managed that for 10 miles but like I said. I felt strangely really good. I should have documented the weather and what I ate but I hadn't thought of it. I only ran one other time this week for 2.64 miles but I did hike 4.2 miles. 

September 2024

Now we are up to September so I'll fill you in on the month so far. Work at this point has gotten crazy!  A lot of late nights and weekends proofing ballots, setting up an online portal for visually impaired as well as military and overseas voters. Of course we had to proof the regular ballots as well. However, once we had everything ready and ballots were set to be mailed, the courts got involved and made us change our ballots. We had to start everything all over from scratch to remove a candidate. This candidate sued to get on the ballot and then turned around sued to get taken back off. Talk about a major headache and SO MUCH unnecessary work!

Anyway, the week of September1, I backed off my long run and ran 8.08 miles. The rest of that week I hiked 2.5 miles one day and then ran two other days for 2.8 miles each time. I should have made it 3 miles but it's the route I experimented with. I was trying to find something new. 

The week of September 8th, I missed my Sunday run long due to work but made it up on Monday but running my longest run so far in this training which was 12 miles. Later that week, I ran 1.5 miles and 4.3 miles. Friday, Sept. 13th marked 30 days until the Half-Marathon I signed up for in Hendersonville. I can't wait to run it. My goal is go sub-3. Hard to believe in 2012 I ran sub-2 but that's what 12 years of not running will do to you. 

The week of September 15th, I also missed my Sunday run due to work but ran 8 miles on Monday. I wanted to go longer but I was running out of daylight with the sun setting earlier. That week, I ran 4.3 miles one day and 3.15 miles another day. I also took a 3 mile hike in the middle of the week. 

That brings us to this week. Did I do a long run today? No. But I did hike 5.37 miles and I plan to do my long run tomorrow. I will again run into the issue of running out of daylight, but I have an idea where I can do trails until dark and then snake my way home on streets after sunset. My area seems pretty well lit at night. I'll find out tomorrow. 

That's enough for now, but next time when I wrap up this month, I'll also cover my diet and weight training elements. 

I Must Be Crazy - I'm Running a Marathon

Well, I made the jump! I signed up for my first Marathon. It will be the Asheville Marathon in Asheville, NC on March 15th. Let me just say, I have my work cut out for me. For one, I know myself and I will procrastinate. so in an effort to keep myself on the straight and narrow, not only did I sign up for the Asheville Marathon, but I also signed up for a Half-Marathon in October and another that I will be signing up for that takes place in January. I figure that having these two on the race calendar will keep me motivated to actually put in the work even though March seems SO far away. 

In my last post, I mentioned how I mis-remembered the turnaround point and ran 5.5 miles instead of 4. That run was amazing for my confidence. In fact, I recently ran a 4 mile route that is super hilly and I ran the whole way and conquered all the hills. I was so excited and the Marathon seemed so possible!

Today, however...today was a different story. I didn't feel like running. I was dreading it on some level so my head definitely wasn't in the right place. But I made myself go anyway. It was hot, but I was OK. However, less than a mile into the 4 mile run I was going to do, my shins started getting really sore, really fast. I have no idea why. I've been stretching. I've been doing calf raises. I did notice that my form felt off and like I really couldn't get a good stride rhythm going. So maybe that was part of it. Everything just felt off and awkward. 

The really bad part though was what it did to my confidence. While walking back, it started to rain. I felt like I was in some bad movie scene where just when you think it can't get worse, it does by raining on the already defeated main character. Me. 

I know March is a ways away. I know I have time and that this was just a small speed bump. I didn't expect training to go super smoothly, I just didn't think I'd have issues this early on. One thing you can say about running is that it can humble you.  

So what will I do? First of all, I will think of all the positives. That I tried. That I've been hurt before, but got past it. I will focus on the future but I will also fix the past. I put on my coach hat and reviewed my plan and what I realized was this. I have not been putting in the work I mapped out. I've been active every day. Hikes, walks, some runs. But not the running I had in my plan. I would hike or walk and then the rest of the day would slip by. I was telling myself it was fine. It was not fine. For me and looking back at my running journal - I lack consistency. And today was my body letting me know. 

Conquer Your Longest Runs: Top 5 Tips to Make Them Epic

 

Conquer Your Longest Runs: Top 5 Tips to Make Them Epic

Long runs are the cornerstone of any solid running plan. They build endurance, boost confidence, and prepare you for race day. But let's be honest, sometimes they can feel like a drag. The miles tick by slowly, and your mind can start to wander.

But fear not, fellow runners! Here are my top five tips to transform your long runs from endurance tests to epic adventures:

1. Embrace the scenery:

Running outdoors offers a fantastic opportunity to connect with nature. Take advantage of this! Choose scenic routes with stunning views, lush forests, or calming coastlines. Soak in the fresh air, listen to the birdsong, and appreciate the beauty around you. It'll do wonders for your mood and motivation.

2. Fuel your journey:

Proper nutrition is crucial for long runs. Pack healthy snacks like energy gels, fruits, or nuts to keep your energy levels up. Don't forget to stay hydrated by carrying water or a sports drink. Remember, your body needs fuel to perform its best, so don't skimp on pre-run and mid-run nutrition. Your long run is also a great time to experiment with your gels and find out the timing that works best for you when it comes to refueling. 

3. Break it up:

Long runs don't have to be solitary endeavors. Run with a friend, join a running club, or find a running buddy online. Having company can make the miles fly by and provide much-needed motivation and support. Plus, it's always more fun to share the experience! You don't even have to have a friend for the whole run. Maybe arrange for someone to join you for the last half or for a section where you always feel you need a push. It's up to you!

4. Embrace the mental game:

Long runs are as much a mental challenge as they are physical. Be prepared for moments of doubt and fatigue. Practice mindfulness techniques like meditation or positive self-talk to stay focused and overcome negative thoughts. Remember, your mental strength is just as important as your physical fitness.

5. Celebrate your accomplishment:

Every long run is a victory! Take time to acknowledge your achievement and reward yourself. Enjoy a delicious post-run meal, take a relaxing bath, or do something you enjoy. Celebrate your progress and stay motivated for your next long run adventure.

Bonus Tips: Don't be afraid to experiment! Try listening to music, podcasts, or audiobooks to keep your mind engaged. However, keep the volume low so you can hear traffic, cyclists, other runners, etc. Consider running a loop course so you can easily access water and snacks. And most importantly, have fun!

Long runs can be challenging, but they can also be incredibly rewarding experiences. By following these tips, you can transform your long runs into epic journeys that help you reach your running goals and enjoy the process along the way.

Happy running!

Tips and Tricks to Keep you Running

Tips and Tricks to Keep Running

Have you ever felt like you needed to stop during a run but you didn't want to. You really wanted to push yourself, but your brain and your body were at odds? Here are some simple tricks you can use that should help. 

Visual Anchors

I'm not sure that "visual anchor" is the best term to use, but it works for me. I don't think of an anchor as a weight that keeps a boat in place. I think of it as a hypnosis-type anchor. A strong connection or feeling associated with a desired state or outcome. Great...so what does that mean in practice? 

When running, if you feel like you want to stop, pick a spot off in the distance. A telephone pole, a parked car. A building, tree, streetlight...doesn't matter. Just pick a point and tell yourself that you will get to that point before you can walk. Now - here's the second part of the trick - as you get close, pick a point just a little farther and tell yourself that's the new point. Continue to do this. More often than not, you'll find yourself forgetting you wanted to stop and you can stop using the visual anchors.

Counting Steps

This may sound weird, but taking your mind off running and thinking of something else is another form of hypnosis I use when running. Let's say you're running and you want to stop. No problem, tell yourself you can stop after 100 steps with the right leg. Now you just start counting every time your right leg touches the ground. Almost always, this distraction will get you back into the zone and you'll continue running. 

Change your pace

Sometimes, changing your pace can be just enough to keep you going. Of course, you have two options: Speed up or slow down. 

Slowing down works well if you're running a faster pace than your easy runs. It can easily extend how far you run by adjusting your pace. 

Speeding up, believe it or not, can help you run farther too. For just a block, a minute or to some random point you pick out off in the distance, pick up your pace. You'll find that you are recruiting different muscles or the same muscles in a different way. Often this can be just enough of a change so that when you settle back to your prior pace, you can keep going. 

I hope these help. What strategies do you use to keep going when the going gets tough?

How to Create a Running Plan

How to Create a Running Plan

I don't care if you want to run a mile or a marathon, you will benefit from having a training plan. And guess what? Creating a training plan is essentially the same no matter the distance. Any plan will need to factor in easy days, rest days, speed work and long runs. Those are the four ingredients of any running plan.

Duration

When I'm coaching runners, I like a 12 week plan. I break it up into 3 x 4 weeks.

Base Phase: Four weeks long. This is where I focus on building up mileage and getting runners used to running. I don't do much if any speedwork. Just easy days, rest days and long runs. 

Strength Phase: Four weeks long. Here I will have them add in speed work like hills, rolling hills, repeats and tempo runs. 

Speed & Taper Phase: 2-3 weeks long. In this phase, I will have runners do intervals, down hills runs, fartleks and tempo runs. The remaining 1 or 2 weeks will be tapering down to make sure the legs are fresh for the running event they've been training for. 

Easy Days

You may have heard of the 80/20 Rule. It seems to be the new buzzword, but honestly, it's just good, age old advice that's been re-packaged to look shiny and new. The majority of your runs should be easy. What is easy? Conversation pace. This is the pace you can run and still talk to your running buddy.

Rest Days

Everyone needs a rest day or two. You may feel like you can run 7 days per week. You might even be right. However, I can promise you will get better by taking a rest day or two. When you take a rest day, you allow your body time to adapt to the stress that comes from training. You come back stronger and faster over time. 

When you are starting out, I'd suggest 2 rest days per week. You want to ease into training. 

Speed Days

Speed days can be on or off a track. Intervals and repeats are most often done on a track, but they don't need to be. You could do them on a street or in a park. Then there's Fartleks and Tempo runs. I like Tuesdays and Thursdays for my speed days.

    Repeats are run hard. Like a gym workout, you will have a number reps to achieve. Typically, each rep is run at race pace or faster. Your rest period will be equal to your time spent running hard. For example: Run 6 x 400m at race pace with 400m for recovery jog.  You could also do timed repeats such as 6 x 2:00 at race pace with a 2 minute recovery jog. After the recovery period, go into the next rep and repeat.   

    Intervals, like Repeats, are run at a hard pace that you determine. Typically race pace or faster. They are similar to repeats but your rest period will be shorter than the time running hard. For example, 6 x 400m at race pace with a 200m jog for recovery.  You could also do timed intervals such as 6 x race pace for 2 minutes with a 1 minute recovery jog. After the recovery period, go into the next rep and repeat.   

    Fartleks are usually run on a road or trail, but they could be done on a track. A fartlek is Swedish for "Speed Play". Simply go for a run, but periodically, pick up the pace. You can do mile pace, 5K pace, half marathon pace...whatever you want. Just play! As for how long, you can play with that too. Do it for a minute. Do it to that tree way up ahead. Run 20 light poles hard....it's totally up to you. 

    Tempo Runs are run at a pace you could hold for an hour. Think 10K pace here. But you won't run it for an hour. You'll only run the tempo run for about 20-30 minutes. 

Long Runs

The long run is just that. It's your longest run of the week. You'll only do this once per week. I like Sundays. Now, the question is, how long should a long run be? An easy answer would be a run longer than your typical runs. Be we won't be so easy. 

I would suggest keeping your long run to between 20% and 50% of your other weekly mileage. If you are just starting out running a mile per day, 5 days per week. Then a 2.5 mile (50%) long run may be a little too  far, but a mile (20%) isn't any longer than your usual run. So maybe bump it up. However, if you are a super athlete running 2.5 hour marathons and you're running 100 miles per week, I would NOT recommend a 50 mile long run. This is where a running coach comes in handy. 

But realistically, for easy math, let's say you run 4 miles per day, 5 days per week. That's 20 miles. A long run of 4-6 miles (20-30%) would be good starting out and work up to 10 miles (50%) for a long run. 

Summary

In summary you should have a training schedule that looks like this for the 2nd and part of 3rd phases:

• Sun - Long Run
• Mon - Rest
• Tues - Speed
• Wed - Easy
• Thu - Speed
• Fri - Easy
• Sat - Rest

There are of course things I didn't get in to that you would want to consider: Form runs, stretching, warm ups and cool downs, etc. But that's for another blog post. 

How to Set Running Goals

In this post, I'd like to provide you with some tips for setting running goals. Goal setting is an important aspect of improving performance and staying motivated. Here are a few of my recommendations:

Make your goals specific

Set clear and specific running goals rather than vague ones. For example, instead of saying, "I want to run faster," specify a target time or distance you want to achieve. Specific goals provide focus and direction.

Set realistic and achievable goals

While it's essential to challenge yourself, make sure your goals are realistic and attainable. Setting overly ambitious goals can lead to frustration and demotivation. Consider your current fitness level, previous running experience, and available time for training when setting your goals.

I actually like to set 3 goals. One that I'd be happy with. One I'd be excited to get. One I'd be totally jazzed if I got it. All within reason, naturally. For example, I'd be happy with an 8 minute mile. Really happy with a 7:45. Totally pumped if I ran a 7:30. All would be very reasonable given the amount of time you have to train.

Use the SMART framework

Apply the SMART (Specific, Measurable, Attainable, Relevant, Time-bound) framework to your running goals. Make sure they are specific, measurable, within reach, relevant to your overall objectives, and set a deadline for achieving them. For example, "I will run a 10K race in under 50 minutes within the next three months."

Break goals into smaller milestones

Divide your long-term running goals into smaller, manageable milestones. Achieving these milestones along the way provides a sense of accomplishment and helps maintain motivation. For instance, if your goal is to run a marathon, set smaller goals of completing a 10K, a half marathon, and so on.

By doing this, you get that sense of accomplishment along the way which keeps you motivated.

Focus on process-oriented goals

While outcome goals (such as winning a race) are important, it's crucial to also set process-oriented goals. These goals focus on the actions and behaviors that lead to success. For example, committing to a specific number of training sessions per week or improving your running form can be process-oriented goals.

Monitor and track progress 

Keep a record of your running sessions, times, distances, and any other relevant data. Regularly review your progress to stay motivated and assess whether adjustments are needed. Tracking your progress can also help identify patterns, strengths, and areas for improvement.

I used to use a journal book. Then I switched to excel. My Fitbit now captures everything and I'm sure you've heard of Strava! Click here for some great journals at Amazon.com

Be flexible and adapt 

Recognize that circumstances may change, and it's okay to modify your goals when necessary. Life events, injuries, or unexpected setbacks can impact your progress. Adaptation and flexibility are key to maintaining motivation and continuing to make progress.

Share your goals

Consider sharing your running goals with a supportive friend, running group, or coach. Verbalizing your goals to others can increase accountability and provide a support system. Others can offer encouragement, guidance, and motivation along the way. Social media is a great way to do this too. You can't let your followers down. Plus, it gives you content to post. 

Remember, goal setting is a dynamic process. Regularly reassess your goals, make adjustments as needed, and celebrate your achievements along the way. Enjoy the journey and focus on the progress you're making in your running endeavors.

The Benefits of Running for Weight Loss

The Benefits of Running for Weight Loss

Are you looking to lose weight? Running can be a great way to achieve your weight loss goals. According to the American Council on Exercise, running burns more calories per minute than many other forms of exercise, making it a great way to burn fat and lose weight.

Running can also help increase your metabolism, which can help you burn more calories even when you're not exercising. Plus, running can help you build lean muscle, which can further improve your body composition. But, here's the thing...not all running is the same. This is where I probably upset a lot of runners and even some fitness coaches...

Going out for a long run, or an easy run like most people do will help you lose weight. To a point. Eventually, you'll plateau.However, if you really want to see that afterburn effect mentioned above you really need to add speedwork to your training plan. 

Speedwork is running's version of a HIIT workout (High Intensity Intervals).  In addition to speedwork, hill sprints will build muscle giving you that afterburn effect as well. Look at your average 5K runner and even average marathoners. You see a lot of people with some extra weight. Please don't get me wrong. They are exercising and doing great. I don't want to take anything away from them or their efforts. With that said, I would be willing to bet, that the runners that are slimmer are the ones that have speedwork and hill sprints as part of their training plan. 

As a running coach, I can help you develop a personalized running plan that is designed to help you achieve your weight loss goals. Let's work together to create a plan that works for you.

Next week, we’ll wrap up our series by examining how running can help you live longer.

The Benefits of Speedwork

 Whether you're training for your first 5K or looking to set a new personal record, incorporating speedwork into your training can help you reach your goals. Speedwork includes a variety of different types of workouts, including intervals, repeats, Fartleks, and hills. In this newsletter, we'll explore the benefits of each of these types of workouts and how you can incorporate them into your training plan.

Intervals

Intervals involve running at a high intensity for a short period of time, followed by a period of rest or lower intensity running. For example, you might run at a near-maximum effort for 30 seconds, then jog or walk for 60 seconds to recover before repeating the interval. Intervals are an excellent way to improve your speed and cardiovascular fitness. They also help you learn how to pace yourself and push through fatigue.

Repeats

Repeats are similar to intervals but involve running at a consistent pace for a longer period of time. For example, you might run one mile at a high intensity, followed by a period of rest, and then repeat the mile at the same pace. Repeats are great for building endurance and improving your ability to maintain a consistent pace.

Fartleks

Fartleks are a type of interval training that involves running at a high intensity for a random amount of time, followed by a period of rest or lower intensity running. For example, you might run hard for one minute, then jog for 30 seconds before repeating the cycle. You can also run hard to a distant tree or fence post. "Fartlek" is a Swedish word meaning "Speed Play", so just have fun with it. Fartleks are great for improving your ability to change pace and respond to different running conditions, such as hills or windy conditions.

Hills

Hill workouts involve running up and down hills at a high intensity. Hill workouts help to improve your strength, endurance, and speed. Running uphill is particularly challenging and can help to improve your running form and leg strength. Running downhill can also be beneficial, as it requires good balance and coordination.

Incorporating Speedwork into your Training Plan

If you're new to speedwork, it's important to start slowly and gradually build up your intensity and duration. Personally, if you're new to running, I'd like to see you build your mileage base for 4-6 weeks before adding in speed work. Start with shorter intervals or repeats and gradually increase the length and intensity of your workouts as you become more comfortable. It's also important to include rest and recovery days in your training plan to allow your body to recover and adapt to the increased stress.

Another benefit of speed work is that it's essentially a HIIT workout. High Intensity Interval Training has been shown to increase metabolism for 24 hours or more! This means you're burning calories at a higher rate just sitting around after your workout.

In conclusion, incorporating speedwork into your training plan can help you improve your speed, endurance, and overall fitness. Intervals, repeats, Fartleks, and hill workouts all offer different benefits and can be tailored to your individual goals and fitness level. Remember to start slowly and gradually build up your intensity, and always listen to your body to avoid injury. Happy running!

The Benefits of Long Runs

In my last post, I discussed the benefits of easy runs and how they can benefit your running. Today, I want to talk about long runs and why they are essential for building endurance and preparing for races or long-distance events.

Long Runs

Long runs are longer than your average easy run and are typically done at a slower pace, ideally conversation pace. Typically, a run of 45 minutes or longer is considered a "long run" for the average new runner. However, for higher mileage, more experienced runners, you may be looking at 60-90 minutes or more. 

Here are some of the benefits of long runs:

1. Build endurance: Long runs are essential for building endurance and preparing your body for the demands of long-distance running. By gradually increasing your long run distance each week, you will develop the stamina needed to run longer distances without getting tired. General advice, if you search google, is to increase mileage 5-10% each week. However, my advice is to increase mileage by 5-10% each week for two or three weeks and then cut back for a week. Then proceed to start increasing again for a few weeks. 

2. Improve fat burning: Long runs help to improve your body's ability to use fat as fuel, which is important for endurance running. By running longer distances, your body is forced to rely more on fat for energy, which conserves glycogen stores and delays fatigue.

3. Increasing mental toughness: Long runs are mentally challenging, and completing them can give you a sense of accomplishment and confidence. Running for a long time can also help you learn to cope with discomfort and fatigue, which is important for endurance events.

4. Enhancing recovery: Long runs help to flush out waste products and bring oxygen-rich blood to your muscles, which speeds up your recovery and reduces the risk of injury. Running at a slower pace during long runs also helps to promote active recovery, which can reduce muscle soreness and stiffness.

5. Preparing for races: Long runs are an essential part of any race preparation plan, particularly for half marathons, marathons, and ultra-marathons. By gradually increasing your long run distance, you will build the physical and mental endurance needed to complete these longer races.
   
   Next week, we will look at the importance of speed work. It's not just about getting faster...
   
   

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