7 mile loop
Well, as I mentioned, on Tuesdays I'm supposed to go out and run seven miles. So I did - I used the MoPac to I-35 loop around Town Lake. And I was in sad shape, let me tell you. It was 80 degrees out - probably 20 ...
Running Towards Fitness
Personal AwarenessThe ancient Greeks used to believe that a healthy mind and a healthy body not only went together, but were both critical for happiness and a successful life. They were also intertwined, meaning that a weakness in either area would affect the other. When I started this transformation I was overweight and full of excuses. And by overweight I don't mean just a few pounds - I weighed over 70 pounds more than I do now. I finally took my life into my own hands and started exercising. At the time, I had no idea where it would lead - to a stronger body, a happier, more nimble mind, and a chest full of race medals. Healthy mind, healthy body, indeed! It hasn't been easy, or without issues, but I wouldn't trade the experience for the world.
Training Program
Well, its a new season. Time for a new program. At least until I hook back up with AustinFIT next fall, I decided that I should have some kind of formal schedule. So over lunch today, I figured one out. Well, make that I figured three ...
2004 BagelFest 5K
Well, this was it - I hadn't run since the marathon a month ago, and my first time out was to be a 5K. I was pretty sure that it would be a PR, since my previous record was 32:21 (a 10:24 pace) set back before I started running ...
Upper Body II
Lat pulldowns, wide grip: 3 sets, 100 lbs
Lat pulldowns, narrow grip: 3 sets, 110 lbs
FreeMotion Lat: 2 sets, 80 lbs
Rhomboid row: 2 sets, 90 lbs
Hammer Strength low row: 3 sets, 100 lbs
Squat reverse flies: 3 sets, 15 lb dumbells
Single arm cable vertical rows: 2 sets, 60 lbs
Medial shoulder raise: 2 ...
Upper Body I
Whoo! This was a weak workout. I needed assists at the end of many weights, even ones that I'd done fine the week before. I don't know if it was bad diet, a lack of sleep, or what, but hey, it happens. I guess. Disappointing, ...
Upper Body II
Lat pulldowns, wide grip: 3 sets, 100 lbs (+10 from last week)
Lat pulldowns, narrow grip: 3 sets, 110 lbs (+10)
Rhomboid row: 2 sets, 90 lbs (+10)
Hammer Strength low row: 3 sets, 100 lbs
Squat reverse flies: 3 sets, 15 lb dumbells (+2.5)
Single arm cable vertical rows: 2 sets, 60 lbs (+10)
Those ...
Lower Body
Time to start working on an official lower body workout. I haven't spent my last purchased lesson yet, so this is just working down the machines. We actually started with some abs, then moved down:
FreeMotion Ab - normal: 3 sets, 80 lbs
FreeMotion Ab - lateral: 3 sets, 90 ...
Upper Body I
Bench press: 3 sets, 35 lbs (115 lbs total)
Incline press: 2 sets, 20 lbs (85 lbs total)
Dumbell press: 2 sets, 35 lbs (70 lbs total)
Inline dumbell press: 2 sets, 35 lbs (70 lbs total) (+10 from last week)
Seated flies: 2 sets, 80 lbs
Incline dumbell presses are getting pretty close to ...
About
I'm Richard Stanford, a fit, happy runner. Of course, that wasn't always the case. Dip into the archives to follow my progress from couch potato to sub-four hour marathoner.
I also like to cook, write, code, and play with power tools...
Personal Records
| Distance | Race | Time | Pace |
|---|---|---|---|
| Marathon | 2006 Freescale | 3:54:07 | 8:56 |
| 20 Miles | 2006 RunTex | 3:00:08 | 9:00 |
| 30K | 2005 RunTex | 2:42:44 | 8:45 |
| Half M | 2006 3M | 1:42:57 | 7:51 |
| 20K | 2005 Decker | 1:40:42 | 8:06 |
| 10 Miles | 2005 Pervasive | 1:20:13 | 8:01 |
| 10K | 2005 Dublin Dr Pepper | 48:43 | 7:51 |
| 5 Miles | 2005 Turkey Trot | 37:01 | 7:24 |
| 5K | 2005 Margarita Run | 22:32 | 7:15 |
| 4K | 2006 Fila Relays | 17:24 | 7:15 |
| 1 Mile | 2006 Congress Ave | 6:23 | 6:23 |
2007 North Trail Half Marathon
I'll start out by saying that this wasn't a PR. Not even close. It was, however, a really fun race, taking place in the middle of a fun weekend, surrounded by fun friends.
Fun!
Going into it I knew that I wasn't going to PR. To be honest, I was more than ...
Update
Well, so much for keeping the blog current, eh?
I've been doing pretty well, most of the time. I'm currently in Dallas just a few hours away from running in a small half marathon (400 people, give or take) - and I've only managed to get up to 10.5 miles ...
Lunchtime Ladera
This was my third time to run Ladera Norte, and its actually getting easier. I walked once, about 3 minutes into the hill, for a minute (timed), then ran the rest of the way. Not that I was fast - the remainder took me a solid 5 minutes - but I ...
2007 BagelFest 5K
I'm very glad that I did this race. I almost didn't - the idea of doing something where I know that I wasn't going to come close to a PR was not terribly enticing - but I've done it every year since I started running, and its been a whole ...
Unplanned 3 Miler
Well... I know that I said that I wasn't goint to run today... but I did anyway. You see, at lunch today Thon offered to run his 3 mile hill loop with me this evening. Naturally I stuck to the gameplan and told him that I wasn't running until Saturday. ...
Rollingwood Revisited
I went to Rollingwood for the second time - or at least the second time since my recovery - and while ended up running a slightly different course due to inattention, it was a fantastic run. Last time I averaged a 9:41 pace (9:54, 9:30, 9:46) around the hills, and it felt ...
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Working Out ... and a Book14 miler
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Famous Marathon Times
| Runner | Time | Pace |
|---|---|---|
| George W. Bush | 3:44:52 | 8:35 |
| John Edwards | 3:30:18 | 8:01 |
| Carrie Sapp | 3:29:06 | 7:59 |
| Boston Qualifier | 3:10:59 | 7:17 |
| Lance Armstrong | 2:59:36 | 6:51 |
| Gilbert Tuhabonye | 2:23:07 | 5:28 |
| Paula Radcliffe | 2:15:25 | 5:10 |
| Paul Tegat | 2:04:55 | 4:46 |
