I went for a run with my friend Peter around Fresh Pond today and it was wonderful. The pond is almost 2.5 miles around. I ran it with my weight vest at 20lbs.
Here are the data from my Forerunner. Breakdown after the jump:
Lap 1 was the first run around the pond. We maintained a good pace and my heart rate stayed under control.
Lap 2 was our break for pushups, flutter kicks and leg raises in the parking lot. I was still feeling fresh and strong when we finished this part.
Lap 3 was our second time around the pond. This one got to me. As we were running along, about a half mile into the run, I stopped and grabbed a thick branch from a snow bank and shouldered it. It could have only weighed five pounds at the most but it made a surprising difference; probably mostly a mental difference. I carried it for about a quarter of a mile or so and handed it off to Peter and we took turns. By the time I reached the mile mark I started to really feel it and actually said: "I'm running out of steam". Peter was relentless and encouaged me. I pushed through it and let him carry the log a bit longer than I should have to catch my breath. My heart rate peaked at around 190bpm with a shockingly high average of 181bpm. I'm going to have to work on this. To my credit, I didn't stop. I took the log back at 1.2 miles then we started cadence chanting around 1.4 miles in which helped me take my mind off the run. I gave the log back at around 1.5 miles and let Pete carry it to the end. I ran all the way to the end of the trail where we recovered and walked out to our cars to enjoy the sweetest pear I've ever had.
Lap 4 is just the walk to our cars.
I feel good despite my apprehension about my stinging shin muscle on my right leg. I thought it might be a precursor to the old familiar shin splints, but it seems fine for now. I'm glad I went out, and it made it far easier to run with a partner. I'm really looking forward to making a routine of this run and I know that it's great training for the upcoming events.
This morning's run followed the same path as my last weighted run.
The data from the Forerunner are a bit botched since for some reason it took forever to find a GPS signal. I still have the heart rate information, though, which is somewhat more stable than last time. This is with the 20lb weight vest:
Unfortunately my pace wasn't tracked until about 11 minutes into my run since it took so long to find a satellite signal, which threw off the averages.
The spikes in my pace around 14, 15 and 16 minutes are when I was forced to wait at intersections or behind someone walking slowly on the sidewalk.
My heart rate was more consistent this time, as was my pace overall. I ran the whole path (3.5 miles) with no walking rests. I felt loose and strong throughout the whole run. It was a good mental day so I was in the zone. I felt tight and sore when I stopped for my cool-down walk to my apartment but it went away with some stretching.
The runs are going really well so I'll likely change the routine soon, maybe within the next two weeks. Instead of adding weight, which I thought I would do originally, I think I'll just increase the distance and focus on keeping a consistent pace.
In other news: I've officially registered for Goruck Boston! It's really exciting, and gives me great motivation for my workouts. I'll eventually register for Tough Mudder Vermont, likely this coming week. I'll still be running Tough Mudder PA on April 10th with my friend.
Overall my training is going really well and I feel great.
My run this morning was phenomenal. I tracked it with my Forerunner 305 and the data came out reasonably well.
To summarize I ran 3.5 miles in 36 minutes while wearing the weight vest loaded with 20lbs. It is worth mentioning that I ran in icy rain, there are a few feet of snow on the ground, and puddles at the crosswalks that are well into shin-height depth. Glorious.
Something I noticed from the chart is that my heart rate spikes up into Zone 5 and stays there for almost the entirety of my run. This is obviously not preferrable. It must be directly related to my pace, so there's something to work at which I never would have known otherwise. My pace stays very consistent at around a 10-minute mile.
I divided the sections of my run by Laps on the Forerunner.
Lap 1 was a straight run from the apartment.
Lap 2 was a brief walking break.
Lap 3 was a section of pushups in the snow. 4 sets of 5.
Lap 4 was a short walk before I decided to run again.
Lap 5 was a brutal stretch of running where I was verbally chanting to pull myself through the last leg. It was horrendous and I loved it.
Lap 6 was a short cool-down walk from the nearby fire station to my apartment. I stepped in a giant puddle of icy water and it totally filled my shoes. Until that point my feet were kept relatively dry by my inov8s. I love those shoes.
Overall I consider the run a great success. It blows away my previous performances, even in terms of Shawnee and Ruckus. I estimate both events to be around three miles in length. I ran Shawnee in 30:10 and Ruckus in 29:34. Today I ran farther, with weight, and in horrible weather and despite it all, faster in terms of my pace. It's also worth mentioning that this morning's run was completed in absence of any competition. Very reinforcing.
This new workout feels awesome. Here's my updated Strength routine:
The entire routine is completed while wearing my weight vest currently set to 20lbs and two 20lb kettlebells when appropriate.
10 standard pushups.
20 standard lunges.
5 full extension wide handhold pullups.
Shadow boxing (dynamic stretching)
Each exercise, as previously stated, is performed nonstop for 60 seconds. 15 second rest between exercises. I've been using a little stopwatch for which I've developed a love/hate sentiment.
1. Kettlebell Pushups + Raise
Dip down between kettlebell handles, push back up. Bring one bell up above your shoulders to form a vertical line with both arms, hold for a second, then bring back down. Next repetition is for the other bell/arm.
2. Kettlebell Swings:
Standard kettlebell exercise. Feet a bit more than shoulder-width apart, swing kettlebell between legs up to chin level, then back down.
3. Forward Lunges.
4. Kettlebell Rows:
Shoulder-width stance. Bend forward at the waist holding both kettlebells close to the floor. Bring both bells up to the chest, then lower without touching the ground.
5. Side Lunges:
Can be done while holding kettlebells, but I don't feel like it's as beneficial for me at this point.
6. Kettlebell Pushups + Rows:
Same as previous kettlebell pushup, except at the top of the push you bring one bell up to your chest, hold, then lower the bell back to the floor.
7. Forward Lunges with upper body twist:
Just as it sounds. I twist to both sides during each lunge.
8. Decline Pushups:
Prop your feet up on a chair, couch seat or other relatively low surface. I recommend doing sets of low reps (4 or 5) and taking a few breaths before the next set. I usually tap out of this portion around 40 seconds.
9. Mountain Climbers:
Pushup position, bring one leg up to chest then back to starting position and alternate quickly. I can't yet do 60 seconds of this nonstop after the other exercises. I'm improving, though.
The Tough Mudder site recommends chinups but I change the type of pullup each time I do this routine. I usually break it into mini-sets of 5-6 pulls and then allow a rest while still hanging. This is awful with the vest after having done the other arm-intensive exercises.
The familiar old plank hold. Grin and bear it. This is cake for me without a vest, and without having done all the other exercises prior, but doing it with those things in place is quite a feat. I finally held out for a full minute today for the first time.
12. Oblique Plank:
Then they hit you with this. You're supposed to hold each side for a full minute. I'm up to 45 seconds on each allowing a 15-second rest between the sides.
Just standard bodyweight (or weighted) squats. I'm planning on substituting this for one leg squats once I'm strong enough.