Week 6 Sept 17th-23rd - 1st week of long runs

     As the title states I am on my very 1st week of training where I run a long run on the weekend and shorter runs during the week. Which makes my new workout schedule look like this.

Day 1- 4 mile run at 70-80% race pace
Day 2- Weight Training (WT1)
Day 3- 5K above Race Pace for Speed Training
Day 4- Weight Training (WT2)
Day 5- 4 mile run at 70-80% race pace
Day 6- Long Run at 70% Race Pace
Day 7 Rest Day

Which as for Week 1 of this new training section I'm runing 6 miles the 1st week and going up either 1 mile a week unless I feel crazy and may try to go up 2 miles some weeks.

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     My 1st week on this new training schedule went well I skipped my weight room days for a little cross training. Since My 32nd Birthday was this week I rode a bike a solid hour (word of advice never jump on a new bicycle seat without breaking your body in for that seat and I also made the mistake of wearing my running shorts that have no gel padding) Which I paid for for a couple of days. As for the 2nd weight training workout I skipped because I spent the day working at the Branson Ironman 70.3 and watching Andy Potts crush it. After the race he told me it was a good workout pre Kona.

              Andy Potts and I after his win at IronMan Branson 9/23/2012 (Pre my horrible sunburn)


     So my long run (6 miles) went ok. The longest distance I have ever run before that was 4 miles.
I ran the 6 miles in 58.18 with a 9.43 pace and took 2, 30 sec walk breaks 1 every 2 miles and tracked my run on the Nike+ website (Nike+ user ID is chriscarrollXIII) . I felt tired for the next 2 hours but after a nights sleep I felt fine the next day. Maybe after 6 weeks my body is starting to be ok with becoming a runner or maybe I should have picked up the pace either way it felt good to get my 1st long run under my belt. This week is going to be weird as it will be my 1st run session to last longer then an hour for my long run.


 Thanks for checking out my posts and if anyone is out there please leave a Comment or Question

Day 1 of my Now Very Public Goal

I'm on week 5 of my training and i'm doing it one step at a time

Below is the path I took to get to this point...

Ran 3 5k's with zero training (2010-Guardian Run 39:00, 2010-Gobbler Grind-37.07, 2012-All-Star 5k 36.06) I'm not a runner, I was a highschool sprinter nothing bigger then a 200 yard dash.

Step 1 - Start running as a workout program (Started Aug 20th 2012) I use Nike+ to track most of my runs (Nike+ user ID is chriscarrollXIII)

Step 2 - Build a Pace (Aug -10 min mile, Sept - 9 min mile)
Every week  go up a mile til around 13 a day. and run races when i get the chances

Sept - 15th ran 1st race with about a month of training (2012-4 Mile Zoo Run 38.02-Pictered Below)
Next Race Nov 18th Gobbler Grind 1/2 Marathon

Thats where I am in my journey and I figured if I started a blog of my journey then it would help motivate me and every little bit helps.