Updated Marathon Training Plan

I had to recently update my training plan after removing my 2 October races due to my son's T-Ball and adding in a different half marathon on November 14th

Hope you enjoy both the schedule and Episode 2 of The Crazy Runner which was released last night!

Training Schedule2

Episode 2 - Not to Shabby

After 3 weeks in waiting, The Crazy Runner is back with Episode 2! Tune in as I apologize for taking so long to get this podcast out there for everyone and as I recap the 2 races that I ran since the last episode.
MUSIC

Today's music was brought to you by http://www.musicalley.com/

"Company of Fools"/"Ordinary Day" Combo - Great Big Sea (Intro/Outro & excerpts)
"Walk on the Moon" - Great Big Sea

Remember if you want to get in contact with me send me an email at thecrazyrunner@gmail.com, leave a comment here on the blog, send me a tweet at www.twitter.com/crazyrunner, follow me on Facebook at www.facebook.com/crazyrunner, or leave me a Voice Mail at 206-337-6871


Hope You enjoy the show!

Download this episode (right click and save)

Episode 1 - Welcome!

Episode 1 is FINALLY here. Tune in and listen as I introduce my podcast and give out special thanks to those who helped get The Crazy Runner going (special apologies are given to Adam "The Zen Runner" Tinkoff - as he was also supposed to be thanked, but being episode 1 things can easily be forgotten - he must use his zen power to power some dogs in this episode - LOL. Another thanks to be given to Dirt Dawg for his help in getting this podcast published for everyone to hear

MUSIC

Today's music was brought to you by http://www.musicalley.com/

"Company of Fools"/"Ordinary Day" Combo - Great Big Sea (Intro/Outro & excerpts)
"Ordinary Day" - Great Big Sea

Sites mentioned during the episode are:

World Wide Festival of Races

Central Florida 5Klub


Download this episode (right click and save)

IT'S ORDERED!

Hello Everyone!

Just a short update to let everyone know that the production of my podcast is getting closer and closer. Today I officially ordered my mic and my digital audio recorder! I am so anxious for them to arrive. I feel like a little kid at Christmas time!

I also made a little "hand-drawing" of a logo for the podcast, and a co-worker of mine is helping to make it a digital file and spice it up a little!

Things are comming together nicely, now just to get everything in, start recording and get episode 1 released!

I am about to go home and go out on my 6 mile run today. This is an easier week this week for training as I get 3 days off! It is supposed to be a 6,5,5,6 week. I am however going to move my 6 on Sunday up to 10 since I completely missed my 10 mile long run on week 3. So this week will still only be 26 miles, then next week steps up to 30!

So training is going good, I think the "cough" is pretty much completely gone, and I am excited to get this podcast going!

I will keep everyone updated!

Til Next Time.

Buh-Bye Jacksonville! / Celebration of Running 5K

Hello Everybody!



I start this blog out with sadness in saying that my running of the Jacksonville Marine Corps Half Marathon in October is no longer going to be happening. :( - I will still run on my own though in the World Wide Festival of Races Half Marathon :)






The reason I will not be running in the half marathon then is that is the day of my son's FIRSE EVER T-Ball game! I could not miss this for ANYTHING! This is a short 2 month league, so my Saturdays from October 3 til the end of November are now filled. This also means I will have to cancel my running of the Big Pig Jig in Bushnell, FL on October 17th. For this, I say sorry to the rest of the Central Florida 5Klub, but I will feel to badly if I miss my son's t-ball games.

In other running news, Week 3 of my training plan was a DISASTER! I have been sick all week! Being sick at the begining of the week had me decide to change up some of my schedule for the week. Monday was a cross training day, so I just decided to take the day off. On Tuesday, I still was not feeling any better, so I decided to move my Thursday REST DAY to Tuesday and give myself another day of recovery. On Wednesday, I did get back out there and did 5 miles and was "thinking" I was feeling a little better. Thursday, I figured to be safe, I would do the scheduled 5 miles, but would make it an easy run instead of a Tempo Run. Friday, I made my way to my friend's house in Groveland, FL as we had a race to run on Saturday in Orlando. We had planned to run together on Friday night as I had 4 miles planned for the day. But visiting with friends, chatting, and playing old-school NES caused this to not happen (I did kick his butt at Double Dragon though). We finally got to bed around 1:30 AM and had to be up by 6am for the race.


I awoke fine though and was ready for the race (or so I thought). At 6:30 our small group (4 to be exact) met up and rode together to downtown Orlando for the Celebration of Running 5K presented bt Track Shack as the started off their Grand Prix series of races. (I was Bib # 590 If anyone wants to look up my results) Upon arrival we did not have time to run our SWAG bag and t-shirt back to the car, so we just decided to "hide it" in some nearby bushes. A little bit later, the race of 1,747 runners was off! I was not ready for the start of the race when it happened and my Forerunner 305 was not yet ready and was still "Locating Satelites". About a half mile in it finally located them (I guessed nearly 2,000 runners and being in downtown Orlando had something to do with that)! I was still feeling fine at this point and kept on moving at a good pace (somewhere around 7:30). However, about a half mile later I reached the 1 mile mark in around 8 minutes flat and then the COUGHING started. Just when I thought all the sickness was gone IT'S BA-ACK!!! I then slogged my way though the course while hacking up my lungs for the next 2.1 miles! I did finally come to the finish line and finished the Celebration of Running 5K in a time of 24:55 (according to my D-Tag Timing chip on my shoe anyways). I felt horrible after the race and just wanted to lay down.

After the race we all went out to Cracker Barrel for breakfast and then I headed home to my family. Upon arriving home I ended up taking a nice, long nap as I had a 10 mile long run planned for Sunday. Sunday came and my mind was ready for it's 10-miler! I had a course all planned out and was going to run it around 5pm when the weather cooled down. However, I had kept coughing all day long and was still not feeling perfect. PLUS, upon getting close to 5pm I saw that a really bad storm was approaching us, and figured between my sickness and the nearby storm, the last thing I wanted was to be 5 miles away from my house hacking up my lungs while a monsoon was comming down on me. So, as hard as it was to do, I decided to skip my long run for the week. So, in a week that I was supposed to run 27.1 miles, I only managed to run 13.18 miles! HORRIBLE.

Well, this is now a new week with no races so hopefully things will go much beeter and I will get my miles in (and please let me be cough free). I have 29 miles on schedule this week with a 10 miler on Sunday! Hopefully all goes well!

I still have full intentions on starting The Crazy Runner Podcast. I was waiting for finances to get right until I could get a digital recorder and a microphone before I started it, however, I might just go ahead and record with my headset for a while just to get my podcast out there and started. NO MORE EXCUSES! So hopefully within 2 weeks I can have AT LEAST episode 1 out there for everyone to hear. I can always switch the format to a runcast once I get the equipment, but at least this will be something in the meantime

Til Next Time!

¿ I better Slow Down ?

Hello Once Again !

Well I am now officially into the middle of Week 2 of my training plan!

Week 1 of my training went well! I finished the week with 5 runs, totaling 26.45 Miles. On Monday, I went to my parents house and enjoyed a nice walk with my mom around the neighborhood for just under 2.5 miles. This is not technically Cross Training, but, It will do! Tuesday and Wednesday I did nice easy runs of 4 miles each. On Thursday, my wife was off work and it allowed me to run in the afternoon and not get up so early. WooHoo SLEEP! That afternoon having more time, I did my Friday workout instead as it was a little longer. I did a 5 mile Tempo run with a 1 mile warm up and cool down with 3 miles of tempo run. On Friday, I had another nice easy run of 4 miles also. Saturday was to be my rest day, even though I do not know how restful it was as I went tubing down the Rainbow River in Dunnellon, FL - I think this wore me out more then my runs do LOL. I then ended my week on Sunday, with the 1st long run of my training by doing a 9 miler.

I do not know if I was just having a week that I was doing well in or if it is something I need to look out for, BUT, every single run I did this week (including my long run) I ran a little faster then I had scheduled myself to run. Each day, it seemed as I was running about 10-15 seconds per mile to fast! On Sunday, while on my long run I took a picture of the sign you see at the top of this blog as I found it pretty amusing that on a week where I am running to quickly that I came upon a sign warning drivers to SLOW DOWN. To top the "speed week" off I got pulled over for Speeding on Monday afternoon (luckily I only got a warning). I guess I am just trying to do EVERYTHING to quickly. I better slow down before I get injured.

I am now half way through week 2 and am still feeling great! I will update everyone early next week as to how week 2 went.

ALSO, If anyone is in Florida and is interested in doing any running or races with me, just let me know. My schedule is posted and here is a link of my upcoming races from now until Jan 10, 2010:

• August 15, 2009 - Celebration of Running 5K - Orlando, FL
• September 12, 2009 - Rock 'N' Run 5K - Orlando, FL
• September 19, 2009 - Run for Autism 5K - Ocala, FL
• October 3, 2009 - Jacksonville Marine Corps Half Marathon - Jacksonville, FL
• October 18, 2009 - Big Pig Jig 5K - Bushnell, FL
• November 26, 2009 - YMCA Turkey Trot 5K - Ocala, FL
• December 5, 2009 - Reindeer Run 5K - Ocala, FL
• January 10, 2010 - Walt Disney World Marathon - Orlando, FL

As far as I know that is the complete list, who knows what can still happen, I love races!

Hope You Enjoy,

Til Next Time

IT IS OFFICIAL!

HELLO EVERYBODY!

It Is OFFICIAL!!!!!

As of 8:45am on Friday, July 31, 2009 I have registered for the 2010 Walt Disney World Marathon! After the entrance fee and the Processing Fee through active.com for registering ($125.00 and $8.63) I am now out $133.63 and could not be more excited about it! JANUARY 10, 2010 at 5:50 am I will be at the starting line (or a good mile back LOL as 20,000+ other runners will be there also). I encourage you all to come out and run it with me. We will have a BLAST!

ALSO, in other exciting news, I have decided that I too want to venture into the podcasting world! I want to join the rest of my friends on the run-net community and contribute another running podcast for all to enjoy. I just downloaded Audacity for editing everything and also opened an account with Podbean. Now, I just need to go out and get a Digital Audio Recorder that has a USB input and a Microphone. (I will gladly accept donations or if anyone has an old one that they no longer use).

I am 5 days into my training plan and things could not be better.

I will keep you all updated

Til Next Time

My Jacksonville Marine Corps Half Marathon/Disney Marathon Training Plan

Here is my training plan for both the Jacksonville Marine Corps Half Marathon on October 3rd and the Disney Marathon on January 10th. The 2 plans overlap by 4 weeks.

I was gonna do the Runner's World Smart Coach Plan for the Half and the Hal Higdon Intermediate II plan for the full. This however was not easy to do because of that 4 week long overlap. So I decided to merge them together and make 1 big 24 week long training plan that I call the "Hal Higdon Smart Coach Intermediate II Plan". Kind of a long title, but it is exactly what it is, a combo of the 2 plans put together.

Training Schedule

Random Pics

Here are a few random pics from one of my recent runs where I ran from my house to the Santos Trailhead, a loop in there, and then back home. Hope you enjoy!

Don't mind the picture quality as these were taken with my phone instead of my regular digital camera


I came upon him on my run to the trail. As I took my phone out to take the picture of him, he walked right up to me






Here is the entrance to the Santos Trailhead (actually is a mountain bike trail, but I love to run it) - This is actually a part of the Cross Florida Greenway a trail that runs right through the entire state, coast to coast

Which trail should I take?

Why the yellow one of course (It is the easiest one, and remember these are mountain bike trails, so none of them are that easy on runners)

Here is a quick snap shot of a part of the trail (one of the only parts that actually are in open space not surrounded by trees)

One last picture which I did not take but I figured I would throw in anyways as it is another show of the Santos trailhead taken with a much better camera then my junky little camera phone.

Citrus Summer Showdown

Hello Everyone!


So, this past Saturday I ran in another race. This makes 2 races in 2 weeks! This race was the Inverness Citrus Summer Showdown which is a 5K trail run in Inverness, FL. I ran this same race last year, and I must say that this is a TOUGH race. This year though, I had the pleasure of my mom doing the race with me as this was her 2nd ever 5K. The best part about this race is that it is completely FREE. That's right F-R-E-E, FREE!

We were running behind and did arrive at the race site pretty late. I basically had time to get my bib number, get my chip timing device, go to the bathroom, and then off to the starting line! My friend Grant was supposed to be running this event also, but he got sick the night before and decided to skip it. Me and my mom did not get to line up together at the starting line though as the women started their race 15 minutes after then men did.

As the race started I took off with the pack! About a quarter mile into the race I looked down at my Garmin and saw I was running at a 6:30 mile pace. I thought "What the hell am I doing!!" and proceeded to slow my pace down (this way I could FINISH the race - LOL) I passed the 1 mile mark at 7:48 and was feeling wonderful. About another half a mile in, at around the half-way mark, I came to the only water station on the course where I decided to go ahead and take a cup. I did however only take a small sip of the water then doused my head with the rest of the cup. This felt GREAT as trail runs in Central Florida during the midst of summer do not bring about good temperatures or humidity! I finished the 2nd mile in 8:04 and was starting to feel pretty tired. The final mile was dragging on as my body was becoming more and more tired as I am not used to running on trails and keeping an eye out on the trail for roots and other things to make you lose your footing. I finished the 3rd mile in 8:09 and was ready for the race to come to an end. I finally crossed the finish line in a total time of 24:11, which is actually my 4th best 5K time to date (nothing to complain about). I then went and met my dad and my two sons as I awaited my mom to cross the finish line. She eventually reached the line and finished in a little over 52 minutes. This was about 1 minute slower then her 1st ever 5K but I was very proud of her as this was probably by far the hardest course she will ever do AND she had not really trained at all for.

I finished the race in 83rd overall out of about 300 runners. I was the 30th place "Adult" as this race is broken down into Middle School, High School, College, and Adult instead of the regular 5 year age groups. This race is actually full with a lot of high school aged kids as a lot of school's have their cross country teams come out and participate in this race and get them ready for the upcoming season.

We then gathered the troops and went out for a nice breakfast before coming home for the day.

I will soon be posting some pictures from one of my recent training runs where I just went out and relaxed on a nice 10 mile run.

Til next time!