Sorry for being lazy and not putting in my work outs and keeping up on my training logs..... I have still been running but just things have been getting harder and I have had to focus on my important things.
The last couple weeks of my training have been improving pretty good!
A lot of 400's and latter work outs, also long distancing running in between the work outs.
Last Saturday I ran with this great runner Ronnie Buchanan and we did a type of 5k(in goodyear) time attack of where we wanted to run Sub 15:30, and crush it we did! But we accidently turned around on a part of the course where there was no signs or people to guide us which would have saved us from turning around early.
How did I feel during the race? Well I didn't feel very comfortable actually, the first mile was pretty good but I started to feel the hurting coming along around 1 & a half but mentally I was strong and told myself I can stick out this pace. I was also able to kick it in but since I wasn't going to finish the race I wasn't able to really push it hard at the end. Poor Ronnie got disqualified from the race even though I feel it was the race directors fault on there end. Over all it was a great training day and gives us a good idea of what we can handle.
TIME: 15:15 5k./ I think I was a bit faster but hey, I'll see what I really can do on the outdoor season of track once it gets here.
I feel very lucky to have ran with Ronnie and it was my pleasure to have run with him at this race! It was also good to have had some breakfast/lunch and game planning on my future and even a little chit chat after the race! Thanks a bunch Ronnie!
I can't wait to get my car so I can be able to drive again!
What has been going on with your eating diets and what have you seem to have been improving on?
Well I haven't been eating the best things in my diet, ex. candy, high fat bakery food. But this past week I have cut almost all of that out and have been just eating my regular shakes and normal meals without all of the bad nutrients.
Also I have Cut out my normal cereal and have replaced it with oatmeal. I think that is a great improvement for a morning meal.
Running Improvement update: I feel like I have been able to maintain a faster pace without getting tired and feeling better during work outs, but I still have room for improvement. I feel like my form is getting better also while my stretching has been helping me be more efficient as a runner which I am grateful for.
Key thought ideas: The better flexible you are the better your turn over will be and also helps not get injured as easily. Now I had someone say they know someone that is very flexible and doesn't run that great, please keep in mind that its a great deal of things that make you a great runner, can't just be one good thing and not work on a lot of others. For example, YOU NEED to put in the effort which includes, your mileage, your workouts, your diet, and a very important one your mentality. If you can work on all of these things, you shouldn't have a hard time improving your skills. This reminds me a similar type of mastering ones self, which is Kung Fu, it means having to practice and master something you have passion for or want to improve on, which means mastering Kung Fu.
TODAY'S WORK OUT:
I just ran a easy 10 miles at 7:06 pace, was so easy I was having a hard time keeping the pace over 7min :)
TODAY'S Eating: I had oatmeal in the morning and also snaking on Quaker multigrain fiber crisps, very good and great for you!
ALSO: I have changed my eating habits into spreading out my eating volume, I need to loose more weight and this helps you being able to keep your metabolism going and you can burn more of the fat off and the food you consume~!
That's it for today! and I hope you keep checking it out :)
Monday, February 20, 2012
Saturday, February 4, 2012
02/13/2012
Breakfast: Normal two bowls of cereal (Calories: 300) Had some more of my muscle milk, 30 calories.
LUNCH: Made a smoothie because I was late on eating something that my stomach can handle for a track work out. (Calories: 300)
Also had just a few gummi worms Calories: 60.
6 mile bike ride to the school~~
2 mile warm up with the team.
1 mile of 110's (Job the turns sprint the straights)I felt weird and out of breath when warming up this day..... Also was trying out my new shoes! some flats I just got.
Now the real fun begins! 4x 400's= 65,65,61,59 =4:10 mile! Honestly felt easy :) After I was done that un-easy feeling went away and felt back to normal.
3 miles cool down.
stretched, I need to get more flexible on the hamstrings so I try to stretch whenever I can.
6 miles bike ride home (easy)
TIP/THOUGHT OF THE DAY: Smoothies are great pre drinks before hard work outs/ Make sure you get shoes that feel good and up to your liking because if you feel good in a shoe then more likely you will feel better on race day with these shoes :).
Sorry I didn't get this one in on the right day.........
------------------------------------------------------------------------------------------------------------------------------------------------------------------
TODAY!!!!!~~~~~~~~
Breakfast- Once again two bowls of cereal- (Calories- 300) went out back to sleep until 12pm.
LUNCH: Once again I didn't have time to take in some food that will bother me so I had like 10 ounces of a really good smoothie. Some of this gel/1 gummi LOL/ chips(they don't bother me at all) water of course. I WAS READY!
I decided to run 15-6 miles and I wanted to start off a little easy. I did a little stretching before I went out. I did a similar stretching style as I would do a track speed work out, I feel like it gets me ready to run hard as if I would do longer stretches. What I mean is as if you would try to touch your toes to stretch your hamstrings I just go down touch my toes and then come back/ repeat. BUT I only do this on a couple type of stretches. Like cross my legs, touch my toes, switch sides, repeat like 5 times. I stretch my quads normal and putting my legs up to stretch my hamstrings, caves. Same thing for the caves I just hold it for about 20-30 seconds until it feels stretched. I also do some butt kicks/ high knee's/ striking kick/ even sometimes some fast striding. THEN, I was ready.
I had to go through a light and I wanted to make it so I took off pretty fast, but I just held it for a bit then slowed down to a comfortable pace...
I felt pretty good today even though I have been doing really hard track work outs. I felt good until about mile 6-7 (the time to turn around). But I just pushed through it and I also was thinking of when I wanted to really push it under 6min pace. I decided that I will start really pushing it 5k in, but as I had NO IDEA I was starting to go sub 6 at mile 11....... that really shocked me because I didn't feel like I was going that fast even though I saw my mile pace was 6:12. So when I wanted to start pushing it I really had nothing left and I was really frustrated and I was hurting pretty good too, so I realized it once I saw my splits. I pushed it in about half mile to go but I decided to just hold the good pace I was going and not sprint it in since I was already hurting pretty good :D
Here's the GPS i Use on my phone..... http://www.runtastic.com/en/users/Bryce-Peterson/sport-sessions/8574946 I see that some of the mile splits where over 6 min, I think it is because I had to wait for traffic and i put it on pause so I really was still under 6 if I would have been able to keep moving.
OVER ALL: I think it was a very good run and I think I am able to start pushing under 5:30 per mile for a half marathon. I will start working for 5:15 per mile on this 15k Mountain to Fountain race coming up!
TIP/THOUGHT OF THE DAY: After these long runs make sure you refill your body with good Protein and get in some icing. ALSO when you feel good like I did use it to your advantage and roll/go with it!! It will help you in the end if you push yourself to your limits. Go on your long runs always on the weekends! Make sure you stretch afterwards so the lactic acid doesn't build up and helps of not being so sore. I just heard from the Doctors show that if you drink ice water it helps you loose up to 500+ calories a day! so drink up some cold water!!!!!
ANYONE HAVE ANYTHING TO ADD PLEASE I AM VERY OPEN TO OTHER IDEAS/THOUGHTS>
Thank you for reading.......
Breakfast: Normal two bowls of cereal (Calories: 300) Had some more of my muscle milk, 30 calories.
LUNCH: Made a smoothie because I was late on eating something that my stomach can handle for a track work out. (Calories: 300)
Also had just a few gummi worms Calories: 60.
6 mile bike ride to the school~~
2 mile warm up with the team.
1 mile of 110's (Job the turns sprint the straights)I felt weird and out of breath when warming up this day..... Also was trying out my new shoes! some flats I just got.
Now the real fun begins! 4x 400's= 65,65,61,59 =4:10 mile! Honestly felt easy :) After I was done that un-easy feeling went away and felt back to normal.
3 miles cool down.
stretched, I need to get more flexible on the hamstrings so I try to stretch whenever I can.
6 miles bike ride home (easy)
TIP/THOUGHT OF THE DAY: Smoothies are great pre drinks before hard work outs/ Make sure you get shoes that feel good and up to your liking because if you feel good in a shoe then more likely you will feel better on race day with these shoes :).
Sorry I didn't get this one in on the right day.........
------------------------------------------------------------------------------------------------------------------------------------------------------------------
TODAY!!!!!~~~~~~~~
Breakfast- Once again two bowls of cereal- (Calories- 300) went out back to sleep until 12pm.
LUNCH: Once again I didn't have time to take in some food that will bother me so I had like 10 ounces of a really good smoothie. Some of this gel/1 gummi LOL/ chips(they don't bother me at all) water of course. I WAS READY!
I decided to run 15-6 miles and I wanted to start off a little easy. I did a little stretching before I went out. I did a similar stretching style as I would do a track speed work out, I feel like it gets me ready to run hard as if I would do longer stretches. What I mean is as if you would try to touch your toes to stretch your hamstrings I just go down touch my toes and then come back/ repeat. BUT I only do this on a couple type of stretches. Like cross my legs, touch my toes, switch sides, repeat like 5 times. I stretch my quads normal and putting my legs up to stretch my hamstrings, caves. Same thing for the caves I just hold it for about 20-30 seconds until it feels stretched. I also do some butt kicks/ high knee's/ striking kick/ even sometimes some fast striding. THEN, I was ready.
I had to go through a light and I wanted to make it so I took off pretty fast, but I just held it for a bit then slowed down to a comfortable pace...
I felt pretty good today even though I have been doing really hard track work outs. I felt good until about mile 6-7 (the time to turn around). But I just pushed through it and I also was thinking of when I wanted to really push it under 6min pace. I decided that I will start really pushing it 5k in, but as I had NO IDEA I was starting to go sub 6 at mile 11....... that really shocked me because I didn't feel like I was going that fast even though I saw my mile pace was 6:12. So when I wanted to start pushing it I really had nothing left and I was really frustrated and I was hurting pretty good too, so I realized it once I saw my splits. I pushed it in about half mile to go but I decided to just hold the good pace I was going and not sprint it in since I was already hurting pretty good :D
Here's the GPS i Use on my phone..... http://www.runtastic.com/en/users/Bryce-Peterson/sport-sessions/8574946 I see that some of the mile splits where over 6 min, I think it is because I had to wait for traffic and i put it on pause so I really was still under 6 if I would have been able to keep moving.
OVER ALL: I think it was a very good run and I think I am able to start pushing under 5:30 per mile for a half marathon. I will start working for 5:15 per mile on this 15k Mountain to Fountain race coming up!
TIP/THOUGHT OF THE DAY: After these long runs make sure you refill your body with good Protein and get in some icing. ALSO when you feel good like I did use it to your advantage and roll/go with it!! It will help you in the end if you push yourself to your limits. Go on your long runs always on the weekends! Make sure you stretch afterwards so the lactic acid doesn't build up and helps of not being so sore. I just heard from the Doctors show that if you drink ice water it helps you loose up to 500+ calories a day! so drink up some cold water!!!!!
ANYONE HAVE ANYTHING TO ADD PLEASE I AM VERY OPEN TO OTHER IDEAS/THOUGHTS>
Thank you for reading.......
Thursday, February 2, 2012
02/02/2012 Training Log (active recovery day)
(Morning)
Woke up this morning and had some breakfast, Cereal once again (two bowls) 300 Calories (took my daily vitamin/fish oil) Drank some of that Muscle Milk, its not that great but hey, why not! Good protein/ 60 calories
(Afernoon)
Grand parents came by and I went to eat out at Wendys..... BAD! I try to never go eat out anything fast food.... Had a wrap/chicken nuggets. 5-600 calories?
(Evening)
Also had a snack of Gummi worms just for some energy.
(WORK OUT) Went out on a nice and cool run with some friends! Met up at Thunderbird park and ran on the golf course. Great 6:50ish pace for 5 miles!
So awesome to feel like 6ish pace feels EASY! Very talkive and just having a grand ol time.
Ate a granola bar before i went on my cycle: 10 grams of protein, 190 calories.
THEN: I biked back to the house from GCC= about: 6-7 miles. about 19mph which is pretty easy but felt great!
Dinner: More chicken nuggets from left overs. 300 calories: / Potato w/ corn/beans(guessing 100+ calories) (need to go buy some more food!)
TIP of the day: Keep a good amount variety of food to keep your body amused and busy of not getting bored. Also try to never eat out at fast food VERY IMPORTANT!!!
Total daily calories: 1680.
Woke up this morning and had some breakfast, Cereal once again (two bowls) 300 Calories (took my daily vitamin/fish oil) Drank some of that Muscle Milk, its not that great but hey, why not! Good protein/ 60 calories
(Afernoon)
Grand parents came by and I went to eat out at Wendys..... BAD! I try to never go eat out anything fast food.... Had a wrap/chicken nuggets. 5-600 calories?
(Evening)
Also had a snack of Gummi worms just for some energy.
(WORK OUT) Went out on a nice and cool run with some friends! Met up at Thunderbird park and ran on the golf course. Great 6:50ish pace for 5 miles!
So awesome to feel like 6ish pace feels EASY! Very talkive and just having a grand ol time.
Ate a granola bar before i went on my cycle: 10 grams of protein, 190 calories.
THEN: I biked back to the house from GCC= about: 6-7 miles. about 19mph which is pretty easy but felt great!
Dinner: More chicken nuggets from left overs. 300 calories: / Potato w/ corn/beans(guessing 100+ calories) (need to go buy some more food!)
TIP of the day: Keep a good amount variety of food to keep your body amused and busy of not getting bored. Also try to never eat out at fast food VERY IMPORTANT!!!
Total daily calories: 1680.
Today's daily info.
Today's activities & nutrition:
Breakfast: Fat Free milk w/ cereal 2g fat per serving. I LOVE CEREAL! two bowls.
Lunch: Usually I like to keep it simple before a hard work out. But it is important to eat at least 2-3 hours before to keep it from coming back out (FYI) yogurt/ sandwich but only 4th of it was left so PERFECT.
Cycle ride to meet up with runners: About 7 miles.
Work out: 4x 400 + 7x 300 + 8x 200
2.5m warm up.
400's time: 71, 68, 69, 68 (30 sec rest)
300's time: 45,45,46,46,46,45,45 (3 min rest, form check more than a work out)
200's time: 31,30,30,29,30,29,28,29 (30 sec rest)
1mile strides on grass of 110s with out shoes.
3 miles cool down.
400's time: 71, 68, 69, 68 (30 sec rest)
300's time: 45,45,46,46,46,45,45 (3 min rest, form check more than a work out)
200's time: 31,30,30,29,30,29,28,29 (30 sec rest)
1mile strides on grass of 110s with out shoes.
3 miles cool down.
I felt strong until the last 2-3 of the 200's I started tightening up in the hamstrings but honestly I am surprised I was able to maintain pretty much the whole workout after my hard 12 miles yesterday, I am happy honestly. Had Muscle Milk come by and give us some free samples of their drinks :)
Wish I could afford to buy the right nutrition to sample or test because I know I am not getting the right amount and I have to wait until i get home from my cycling ride/friend drives me home. But you can just use natural regular food to get the right nutrients but it is very expensive and you have to have a lot of verity.
Very important: to get the right nutrition & the right amount within a half an hour after your hard session.
Dinner: Beans/ rice/noodles/chicken Some nice none caffeine tea. two potato's fat free/ chocolate milk (put butter on but maybe two table spoons.) Was a little hungry later on too so I ate half a bowl of chips/salsa.
Usually I will ice/heat my legs to help recover faster too! (VERY IMPORTANT)
Thought of the day: Be more confident and believe that you can because believing is seeing yourself successful!
If you want to know how to make your own ice bags or heating bags just comment! Time for sleep..... Thanks for reading.....
Wednesday, February 1, 2012
Who I am & Getting started......
Hello People! This is my first time starting a Blog, so please excuse my NOOB mistakes. (Please excuse my grammer/writing also)
WELL!! I wanted to create this to help myself get more serious but also to help anyone that would like to join me on this wonderful journey to help themselves or for just knowledge to improve a runner (s).
MY BACK GROUND: I started running serious my sophomore year of track. High school didn't start until my soph. year at my H/S. My freshman year I ran the "fun run" for my PE class which was to run a mile all out effort and when the PE teacher saw that I liked to push myself (even to the point of puking) he said I should try out for running. Well I didn't really take it serious so I tried out other sports then ironically I started back into running. But I have to say I think my Dad & Mom being great runners (my dad was a world class runner) also helped me choose what I wanted because I really give running a lot of heart. I have been running ever since but not consecutively over the years and that has hurt me to becoming a great athlete. But you have to learn what is more important in life and just go for it with 110% which is why now I have chosen to BLOG my work outs and additional info. I do pick up along the way.
Well I did go on to become a regional champ in 2001 for cross country, then I got 4th at state in Utah county(16:01 5k). Then skip back a year I got 5th in the mile for track (4:26 1600 meters) then my last year of high school I got 5th in the 800meters(time:1:56). Not outstanding like my Dad (State champ in the mile, 4:12) but just giving a little history of my background.
Then in college(2002) I got a little better at a junior college, 5 mile All American first year with a time of 26:12. Then I got distracted and stopped running as serious and that went on for the next couple years where I would go back to college(2003/04) to run then found a job etc....etc....
Well I guess let me start present now. I am about to try to make some big decisions of either going Pro or try to get into a NAIA university. But my times have been improving majorly and I have been consistent almost of all this year and sorta last. This year looks VERY promising.
(Just a little note)
My feedback of the information i will be gathering is from my experience and will also be coming from very successful & still improving runners. coaches (I follow Ryan Hall & also have studied a little bit on his experiences & Mo Farah/Galen Rupp)... but from the mass of unique differences from person to person(runners) it won't always be correct to say it will work for you SO PLEASE! experiment yourself and see what works for you for whatever it may be (food for thought).
THE Q's & A's: What will I be posting on here?
Well I will post my workouts sessions on here, I will put every little detail I can so you won't miss a beat. Also I will be posting how I felt, what I eat, how it effected me if I will be trying something new nutrition wise (which is just as important as the work out). As well as what is important and not (please take this part into consideration if you are a firm believer in something I disagree with which might happen)
WELL LETS GET STARTED!!!
WELL!! I wanted to create this to help myself get more serious but also to help anyone that would like to join me on this wonderful journey to help themselves or for just knowledge to improve a runner (s).
MY BACK GROUND: I started running serious my sophomore year of track. High school didn't start until my soph. year at my H/S. My freshman year I ran the "fun run" for my PE class which was to run a mile all out effort and when the PE teacher saw that I liked to push myself (even to the point of puking) he said I should try out for running. Well I didn't really take it serious so I tried out other sports then ironically I started back into running. But I have to say I think my Dad & Mom being great runners (my dad was a world class runner) also helped me choose what I wanted because I really give running a lot of heart. I have been running ever since but not consecutively over the years and that has hurt me to becoming a great athlete. But you have to learn what is more important in life and just go for it with 110% which is why now I have chosen to BLOG my work outs and additional info. I do pick up along the way.
Well I did go on to become a regional champ in 2001 for cross country, then I got 4th at state in Utah county(16:01 5k). Then skip back a year I got 5th in the mile for track (4:26 1600 meters) then my last year of high school I got 5th in the 800meters(time:1:56). Not outstanding like my Dad (State champ in the mile, 4:12) but just giving a little history of my background.
Then in college(2002) I got a little better at a junior college, 5 mile All American first year with a time of 26:12. Then I got distracted and stopped running as serious and that went on for the next couple years where I would go back to college(2003/04) to run then found a job etc....etc....
Well I guess let me start present now. I am about to try to make some big decisions of either going Pro or try to get into a NAIA university. But my times have been improving majorly and I have been consistent almost of all this year and sorta last. This year looks VERY promising.
(Just a little note)
My feedback of the information i will be gathering is from my experience and will also be coming from very successful & still improving runners. coaches (I follow Ryan Hall & also have studied a little bit on his experiences & Mo Farah/Galen Rupp)... but from the mass of unique differences from person to person(runners) it won't always be correct to say it will work for you SO PLEASE! experiment yourself and see what works for you for whatever it may be (food for thought).
THE Q's & A's: What will I be posting on here?
Well I will post my workouts sessions on here, I will put every little detail I can so you won't miss a beat. Also I will be posting how I felt, what I eat, how it effected me if I will be trying something new nutrition wise (which is just as important as the work out). As well as what is important and not (please take this part into consideration if you are a firm believer in something I disagree with which might happen)
WELL LETS GET STARTED!!!
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