Cliff's Fitness Log

How far I've come...

2011-10-25T12:26:00.000-07:00

It's been quite some time since I've written anything on here. In that time, I finished the C25k program, competed in a 5k race (in freezing temps @ at a much higher altitude!), mountain biked in Moab, UT, competed in 2 more Raid the Rock adventure races, went snowshoeing at Sequoia National Park, and competed in numerous bike races.

Currently, I'm training for the 2012 Little Rock Marathon. I figure that's as good of a goal as any - to do my first marathon at age 40! I've run longer and further than I ever have as a result of the training. My last long run of 8 miles was a couple of weeks ago but I did the whole thing without having to stop to walk with an average pace of about 9:15/mile. Raid the Rock is this Saturday, so once that's over, it's back to marathon training.

The other thing is that I competed in 3 races in 3 days this past weekend - an alleycat race, and 2 cyclocross races. All of them were fun and challenging in their own ways! I hope to do a race report for each one of those in the coming days/weeks.

Oh, and I almost forgot, my other new hobby is bike polo. I even acquired a singlespeed Motobecane cross bike to use as my polo bike.

And how could I forget fencing? I'm one of the coaches for the Central Arkansas Fencing Club too.

And Jen is currently bike shopping for a bike of her very own! With any luck, we may get one this week!

Wed 2-4-10

2010-02-04T21:04:00.000-08:00

Couch-to-5k Week 6 Day 3 @ Maumelle Community Center - (5-min warm up, 15-min run, 3-min walk, 5-min intervals, 2-min cool down). Wasn't feeling up to running entire 25-min.

Total distance: 2.68 mi
Total time: 30:32
Avg speed: 5.27mph
Avg pace: 11:27/mi

Mon 2-1-10

2010-02-01T18:44:00.000-08:00

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - Maumelle Community Center

Total distance: 3.16 mi
Total time: 33:22
Avg speed: 5.68 mph
Avg pace: 10:33/mi

Tues 1-26-10

2010-01-26T19:20:00.000-08:00

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - Maumelle Community Center

Total distance: 3.08 mi
Total time: 33:11
Avg speed: 5.57 mph
Avg pace: 10:46/mi

Mon 1-25-10

2010-01-26T06:45:00.000-08:00

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - Maumelle Community Center

Total distance: 3.30 mi
Total time: 33:00
Avg speed: 6.00 mph
Avg pace: 10:00/mi

Fri 1-22-10

2010-01-22T21:06:00.000-08:00

Couch-to-5k Week 6 Day 1 @ the Big Dam Bridge (5 min warm up walk, 5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run, 5 min warm down)

Total distance: 3.20 mi
Total time: 37:41
Avg speed: 5.10 mph
Avg pace: 11:46/mi

Thurs 1-21-10

2010-01-21T18:16:00.000-08:00

Couch-to-5k Week 6 Day 1 @ Maumelle Community Center (5 min warm up walk, 5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run, 5 min warm down)

Total distance: 3.20 mi (est)
Total time: 34:12
Avg speed: 5.61 mph
Avg pace: 10:41 /mi

Wed 1-20-10

2010-01-21T18:15:00.000-08:00

Couch-to-5k Week 5 Day 3 (5 min warm up walk, 20 min jog, 5 min cool down). Ran with Drew @ BDB. Cook's Landing -> BDB -> Murray Park & back

Total distance: 2.96 mi
Total time: 30:52
Avg speed: 5.75 mph
Avg pace: 10:25/mi

Mon 01-18-10

2010-01-19T07:16:00.000-08:00

Couch-to-5k Week 5 Day 2 - Maumelle Community Center indoor track

Total distance: 2.92 mi
Total time: 31:47
Avg speed: 5.51 mph
Avg pace: 10:53/mi

Sun 1-17-10

2010-01-17T18:11:00.000-08:00

Bike ride - AR River Trail loop. Took Connor on trailer bike - Clockwise loop starting at BDB.

Total distance: 14.45 mi
Total time: 1 hr 26 min
Avg speed: 10 mph
Elevation: 546 ft
Avg pace: 5:59 min/mi

Thurs 1-14-10

2010-01-14T18:00:00.000-08:00

Back on the track, hopefully starting a running routine again. Decided to start with Couch-to-5k Week 5 Day 1; however it was slightly modified. Basically did the recommended workout, but added another (5 min jog, 3 min walk) set.

5 min warm-up walk, (5 min jog, 3 min walk)x4, 3 min cool-down walk @ Maumelle Community indoor track.

Approx. Distance: 3.6 mi
Time: 40:00 even
Avg speed: 5.40 mph
Avg pace: 11:06/mi

Also been doing one hundred push ups routine once again, this time 3x a week with fellow co-workers just before lunch. Tomorrow's scheduled workout is Week 4 Day 3. (Ended up skipping a week & now re-doing it b/c I stopped during the holidays).

Thurs 11-05-09

2009-11-06T14:28:00.000-08:00

Couch-to-5k Week 9 Day 1 - Yes, I skipped Day 3 of Week 7 and Week 8 completely. Was feeling good so decided to try and do 5-min warm up & 30-min run. Home -> Woodland -> Edgewood -> Lake Valencia (x2) and back. Sprained ankle crossing Edgewood on way back. Was doing great (definitely on personal record pace) but sprained my ankle trying to cross Edgewood 24 min into the run. Arrgh!! Ankle sprain will definitely curtail my physical activities for the near future. And looks like I won't be racing in the Great Gobbler 5k next weekend either.

Before sprain:
Distance: 2.98 mi
Time: 28:54
Avg speed: 6.19 mph
Avg pace: 9:41/mi

Total distance: 4.05 mi
Total Time: 28:54
Avg speed: 5.38 mph
Avg pace: 11:09/mi

Mon 11-02-09

2009-11-03T11:28:00.001-08:00

Couch-to-5k Week 7 Day 2 (had to walk part of it) - 5 min warmup walk, 25min run, 5 min cooldown; Home -> Rolling Oaks -> Maumelle Blvd ->Edgewood -> Woodland -> home

Total distance: 3.31 mi
Total time: 34:02
Avg speed: 5.84 mph
Avg pace: 10:16/mi

Tues 10-27-09

2009-10-27T06:51:00.000-07:00

Couch-to-5k Week 7 Day 1 (5 min warm-up, run for 25 min, 5 min cool-down). Home -> Rolling Oaks -> Maumelle Blvd -> Edgewood & back

Total distance: 3.46 mi
Total time: 35:33
Avg speed: 5.84 mph
Avg pace: 10:16 /mi

Sun 10-25-09

2009-10-26T13:53:00.001-07:00

Took the boys on a bike ride - rode Trek hybrid w/Connor on trailer bike. Cook's Landing -> Pfieffer Loop -> BDB -> Murray Park & back

Total distance: 6.21 mi
Total time: ~45 min
Avg speed: 8.28mph
Avg pace: 7:14 /mi

Sat 10-24-09

2009-10-26T13:50:00.000-07:00

Road Bike ride from home -> BDB -> LR River Market -> NLR Riverfront -> Cook's Landing -> home

Total distance: 35.34 mi
Total time: 2:27:58
Avg speed: 14.33mph
Avg pace: 4:11 /mi

Felt pretty good although legs were getting shot (mild cramping) near end of ride. Pretty windy day as well.

Wed 10-21-09

2009-10-21T19:42:00.001-07:00

Couch-to-5k Week 6 Day 3 (5 min warm up, 25 min run, 5 min cool down). Home -> Rolling Oaks -> Maumelle Blvd ->Edgewood -> Woodland -> home.

Total distance: 3.31 mi
Total time: 36:34
Avg speed: 5.43 mph
Avg pace: 11:02 min/mi

I guess from here on out, it's all running, no more walking.

Mon 10-19-09

2009-10-19T19:45:00.000-07:00

Rode Trek hybrid w/Connor on trailer bike. Home -> bike path -> Diamond Point neighborhood -> N Odom -> Woodland -> Lake Willastein -> Maumelle Blvd -> Rolling Oaks -> soccer fields -> home.

Total distance: 10.1 mi
Total time: 1:05
Avg speed: 9.32 mph
Avg pace: 6:26 /mi

Fri 10-16-09

2009-10-16T19:15:00.000-07:00

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - home -> Rolling Oaks -> Maumelle Blvd -> N Odom & back

Total distance: 3.24 mi
Total time: 32:39
Avg speed: 5.95 mph
Avg pace: 10:04/mi

Tues 10-13-09

2009-10-13T19:46:00.001-07:00

Couch-to-5k Week 6 Day 1 (redux)

Total distance: 3.12 mi
Total time: 34:26
Avg speed: 5.44 mph
Avg pace: 11:02/mi

Ran out to Edgewood & back. Because of my miserable last outing and since it had been a while since I last ran, decided to restart Week 6.

Thurs 10-08-09

2009-10-09T12:12:00.001-07:00

Couch-to-5k Week 6 Day 2 - 5 min warm up walk, 10 min run, 3 min walk, 10 min run. Wanted to get a run in before it started storming. Didn't quite make it through the 2nd 10 min run without walking. I think the humidity & warm temps coupled with poor hydration lead to my downfall. I will probably try doing this workout again before going to Day 3.

Total distance: 2.95 mi
Total time: 33:53
Avg speed: 5.22 mph
Avg pace : 11:29/mi

Mon 10-05-09

2009-10-05T18:05:00.001-07:00

Couch-to-5k Week 6 Day 1 @ Big Dam Bridge after work. (5 min warm up walk, 5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run, 5 min warm down)

Total distance: 3.20 mi
Total time: 35:43
Avg. speed: 5.38 mph
Avg. pace: 11:09 min/mi

Shins were hurting a little after first run, used walk to rest and stretch out legs/feet some.

Fri 10-02-09

2009-10-03T08:41:00.000-07:00

Couch-to-5k Week 5 Day 3 - 5 min warm-up walk, run/jog for 20min, 5 min warm-down walk

Home -> loop around Meadow Ridge subdivision

Total distance: 3.02 mi
Total time: 33:25
Avg speed: 5.42 mph
Avg pace: 11:03/mi

Wed 09-30-09

2009-09-30T20:22:00.000-07:00

Couch-to-5k Week 5 Day 2 - home out to charter school/Edgewood & back

Total distance: 2.86 mi
Total time: 31:08
Avg speed: 5.51 mph
Avg pace: 10:53/mi

Decided that I'm going to try & sign up for the Great Gobbler 5k as my first official 5k race on 11/14. The benefit is that it takes place in Maumelle so I will be very familiar with the route. That gives me plenty of time to finish Couch-to-5k. Goals are obviously to try to do the entire race without walking and shooting for a sub 30-min time.

Tues 09-29-09

2009-09-29T20:39:00.000-07:00

Mtn biked along NLR River Trail. Started at BDB -> Pfieffer Loop -> Emerald Park -> NLR Riverfront -> Junction St Bridge -> LR Riverfront/train depot -> Clinton Library/Heifer Int'l -> Jct St Bridge -> BDB

Total distance: 20.78 mi
Total time: 1:47:31
Avg speed: 11.60 mph
Avg pace: 5.10 min/mi

Mon 09-28-09

2009-09-28T18:18:00.001-07:00

Couch-to-5k Week 5 Day 1 (repeat after week off recuperating from Raid the Rock) @ Big Dam Bridge.

Total distance: 3.11 mi
Total time: 34:31
Avg speed: 5.41 mph
Avg pace: 11:05/mi

Sat 09-19-09

2009-09-21T09:11:00.000-07:00

Raid the Rock 2009, baybee!! Approx. 40 mi course (7 mi paddling, 23 mi mtn biking, 10 mi trekking). Finished unofficially in 4th place (out of 10) in the solo long course division in approximately 9 hrs 45 min. Will know the final ranking plus actual time when the results are posted later today. However, the top 2 finishers in the solo division actually raced together as a team the whole time & planned to ahead of time, EVEN THOUGH there was a 2-person team category. Yeah, so we had a couple of sandbaggers. If they raced in the division they were supposed to, I would have placed 2nd. Darn it!

IMO, I ran a great race...no major mistakes, found all the CPs relatively quickly, had a good pace and didn't overdo it like I did last year. I was very pleased and satisfied with the final result.

The rope section this year was a zip line across White Oak Bayou. Short, but quick & fun. The paddle this year seemed REALLY long to me - probably where I lost the most time.

Wed 09-16-09

2009-09-16T21:51:00.000-07:00

Still traveling in Thibodaux, LA

Utilized fitness room @ Hampton Inn & Suites.

Couch-to-5k W5D2 on treadmill for 31min

Lifecycle for 15min
Elliptical trainer for 20min

Tues 09-15-09

2009-09-16T21:50:00.000-07:00

Traveling in Thibodaux, LA

one hundred push ups W4D1C3: 21-25-21-21-36 (max)

Sun 09-13-09

2009-09-13T21:55:00.000-07:00

Trail ride in Maumelle - rode up to water tower & down trail to Millwood Circle. Broke the screen on my Garmin Edge hopping a log & endo'ing on the other side. Grrr!!!

Total distance: 10.84 mi
Total time: 1:01:17
Avg speed: 10.6 mph
Elevation gained: 540 ft
Calories burned: 602

Sat 09-12-09

2009-09-12T22:05:00.000-07:00

~4 mi trail run/hike of base trail at Pinnacle Mtn State Park and hike up & down West Summit Trail

Total time: 1:54:11

Ran/walked first 1.5 mi; but felt super tired/out of it going up summit trail. Terrible workout but at least I got out.

Thurs 09-10-09

2009-09-10T19:50:00.000-07:00

Couch-to-5k Week 5 Day 1 - Ran at the BDB after work; ran a little more than the specified workout.

Total distance: 3.20 mi
Total time: 35:03
Avg speed: 5.48 mph
Avg pace: 10:57/mi

Tues 09-08-09

2009-09-10T19:48:00.000-07:00

Group mtn bike training ride w/Nick, Leia, & Erin. BDB -> BSA Burns Park trails -> Pfieffer Loop

Total distance: 13.86 mi
Total time: 1:52:01
Avg speed: 7.42 mph
Avg pace: 8:04/mi
Total elevation: 475 ft

Mon 09-07-09

2009-09-10T19:47:00.000-07:00

Couch-to-5k Week 4 Day 3 - home to Garden Oaks subdivision & back

Distance: 2.90 mi
Time: 32:21
Avg speed: 5.38 mph
Avg pace: 11:39/mi

one hundred push ups W4D2C3 - 25-29-25-25-23 (max). Couldn't do the recommended max. Will have to repeat.

Also did "toned-down" core ab workout from what I could remember from the climbing gym.

Sat 09-05-09

2009-09-05T22:36:00.002-07:00

Couch-to-5k W4 Day 2

Home to charter school & back

Total distance: 2.85 mi
Total time: 32:30
Avg speed: 5.26 mph
Avg pace: 11:24/mi

Fri 09-04-09

2009-09-05T22:35:00.001-07:00

Needed to take a day off to recuperate. Ended up doing one hundred push ups anyway.

W4D1C3 - 21-25-21-21-40 (max)

Thurs 09-03-09

2009-09-03T07:31:00.000-07:00

Couch-to-5k Week 4 Day 1 - Brisk 5min warm-up walk, (3min jog, 90sec walk, 5min jog, 2.5min walk)x2, 5 min warm-down walk. Ran from home to charter school & back @ 7am.

Total distance: 2.78 mi
Time: 31:42
Avg speed: 5.3mph
Avg pace: 11:24min/mi
Total ascent: 186ft
Total cal burned: 185

Avg heart rate: 144 bpm
Max heart rate: 172pm

Wed 09-02-09

2009-09-03T07:30:00.000-07:00

LR Climbing Center w/Tina & Tony

Climbed about 5 or 6 times

Did 6min core "crunch" workout as well.

Tues 09-01-09

2009-09-02T12:16:00.000-07:00

Group mtn bike ride. Started at Cook's Landing, rode along NLR River Trail until skate park- did Emerald Park in reverse; rode to Vista to BMX track -> Pfieffer Loop + BDB

Total distance: 15.17 mi
Total time: 1:51:10
Avg speed: 8.2 mph
Avg pace: 7:19/mi
Total cal: 929 cal
Total ascent: 992 ft

Mon 08-31-09

2009-09-01T08:01:00.000-07:00

Mtn biking at Burns Park BSA trails. Parked at BSA trailhead parking; Mostly biked area between there and Arlene Laman. Did CARVE crit loop twice with time of 6:26 BOTH times!

Total distance: 6.75 mi
Total time: 58:19
Avg speed: 6.9 mph
Avg pace: 8:38/mi
Total cal: 542 cal
Total ascent: 678 ft

Sun 08-30-09

2009-08-30T21:50:00.000-07:00

Couch-to-5k Week 3 Day 3 - Brisk 5min warm-up walk, (90sec jogging, 90sec walk, 3min jog, 3min walk)x2, 5 min warm-down walk.

Total distance: 2.28 mi
Time: 27:45
Avg speed: 4.78mph
Avg pace: 12:32min/mi

one hundred push ups - W4D1C3 - 21-25-21-21-32 (max)

Fri 8-28-09

2009-08-28T20:32:00.000-07:00

Couch-to-5k Week 3 Day 2 - Brisk 5min warm-up walk, (90sec jogging, 90sec walk, 3min jog, 3min walk)x2, 5 min warm-down walk.

Total distance: 2.38 mi
Time: 29:52
Avg speed: 4.78mph
Avg pace: 12:32/mi

Also did one hundred push-ups W3D3C3 - 22-30-20-20-36(max)

Thurs 8-27-09

2009-08-27T22:12:00.000-07:00

Mtn biked from Cook's Landing to Emerald Park - went up the west side, crashed along the rim trail, came down the east side, then went back up the east side across and down. Finished with a portion of the Pfieffer Loop and then rode to the top of the BDB to cool off /watch the sunset.

Total distance: 12.98 mi
Time: 1:40:06
Total ascent: 1012 ft
Cal burned: 835

Tues - 08-25-09

2009-08-25T22:15:00.000-07:00

Couch-2-5k Week 3 Day 1 - Brisk 5min warm-up walk, (90sec jogging, 90sec walk, 3min jog, 3min walk)x2, 5 min warm-down walk

Total distance: 2.15 mi
Total time: 20:00
Avg speed: 6.45mph
Avg pace: 9:18 min/mi

100-pushups - W3D2C3 - 20-25-15-15-40 max

Mon 8-24-09

2009-08-24T20:15:00.000-07:00

Mtn bike group ride w/co-workers.

Started at Cook's Landing, rode to Emerald Park, Vista, CARVE crit loop, BDB

Total distance: 16.37 mi
Total time: 2:05:50
Total ascent: 998 ft
Cal burned: 1087