Know when to reevaluate your goals (running update)

I thought I'd do something a little different here and move the post to early in the week, since the podcast posts at the end of the week. I'm not really sure if I can keep up a new publishing schedule like this, but there's only one way to find out, right? If need be, I'll just go back to Thursdays.

Anyway, onward.

Some of you might be aware that I set a goal to run 1,000 miles this year.

It's been almost 11 months since I started training for a half marathon, which I ran last November.

I went into that training with no time expectations, and by the time I got through the summer heat and really settled in, I decided I'd set a goal of 10-minute, 40-second miles (which from now on I'll format like 10:40 so as to not only sound like I know what I'm talking about, but save some space). I was right around that (a little behind — I finished in 2:21:12, which is a total of eight seconds behind over the course of 13.1 miles, if my math is correct).

I've kept running, which, I understand, is unusual for someone *cough cough* my age who only just started running. And like I said, I set a goal of 1,000 miles for the year.

I'm going to keep that goal, knowing that, as it gets warmer, I'm going to taper some miles. Sure, I'm still putting in some miles while it's 85 and humid, but given how early in the year the heat's hit, I expect we'll see some 100-plus weeks.

I'm also going to have a couple of weeks when I know I'm going to not run or maybe just get out for a few miles once or twice. My typical week consists of three, maybe four runs for a total of between 22 and 27 miles. This week will be more like 5 or 6 runs at a total of around 20 miles. Those weeks we have friends coming into town, we'll wind up walking 25-30 miles, and I won't run at all. I'll be out of town on vacation for a week and a half, and I'll run sporadically and enjoy myself instead.

That said, if you watch the progress on the right side of the website, you'll see I'm averaging more than the 2.75 miles a day I need to reach 1,000 on the year. I'm also well over the 85 miles per month, so I'm giving myself some breathing room.

All this time, I've been maintaining my goal of running at 10:40 a mile, and I realized on a run Monday that I need to stop that. I need to give myself the opportunity to fail as the weather gets less runner-friendly. I've been setting PRs almost every week at one or more of some of my more common distances (2, 7 and 12 miles).

I'm moving my goal up to 10:00, and I'll revisit that in September. That'll also make the math easier for me along the way (I have Runkeeper tell me where I am every quarter mile — just time and distance — and I calculate where I am compared to my goal to keep myself focused a little bit).

This is a good reminder to reevaluate your other goals, too. If you're knocking your goals out of the park, maybe it's time to set more difficult goals. And...go!


[credit]

Running goal 2016: 1,000 miles

It's a new year, and we're looking ahead to a new challenge. Miss J and I started the year with a walk/run of the Color Vibe 5K, which was a lot of fun, and then I took a much-needed week off from running and the gym. Believe me, it wasn't easy.

Fun morning at #colorvibe5k #savannah

A photo posted by Josh Shear (@joshuanshear) on

But I got back at it pretty quickly; as soon as that week off was over, I went out for four miles and thought about a new goal. We're going to shoot for 1,000 miles this year.

With a week off, that means I can average 20 miles a week and still get another week off, or I can average 25 miles a week for 40 weeks and not force myself if it gets really hot (and if this winter has been an indication, we could be in for a hot, humid summer).

At any rate, there's a widget on the site (on the right side if you're looking on a desktop or tablet) with a marker. I'm using Runkeeper to track mileage and time, and I won't count anything I do on a treadmill. And if, like it did last week, Runkeeper goes wacky and thinks I did a three-minute mile, I'll try to map it out and round down.

What are your goals for the year?

First half marathon diary, Weeks 11-12

Happy Monday, friends!

Well, Week 11 was kinda crappy to start. On Wednesday, I was scheduled for five miles and gave up after 4.3. On Thursday, I was scheduled for four, but ran three — though I did average under 10 minutes per mile for those three. After 16 hours in the car Friday, though, I did eight strong miles in Central New York.

Week 12, I was lucky enough to do five runs in four different cities, and I shuffled the days and mileage. I was scheduled for four miles Tuesday, six Wednesday, four Thursday, nine Saturday and a recovery run Sunday. Instead, I ran four Monday in Western Massachusetts, nine Wednesday in Central New York, six Friday in Charleston and four Saturday back in Savannah, with my recovery run also in Savannah.

Most impressive in all that, apart from running on vacation food and lots of travel, is that I ran nearly two full miles longer than I did in Week 10, adding only two minutes to my time. I'm sure the pace will slack this coming week, putting me on the road longer, since I'll be running in 80-plus degree weather with 90-plus percent humidity instead of the 65-degree temperatures and 30 percent humidity I ran in up north. But onward we go.

Links

Me on Runkeeper
More running diary
Rock 'n' Roll Savannah
Training schedule

Stats

Miles logged last week: 25.47
Time logged last week: 4:38:57
Weeks until race: 11
Weight: 158

Sweaty Josh picture of the week

2015-08-15 09.24.58

First half marathon diary, Week 10

Happy Monday, friends!

Normally the first time I do a distance it's a struggle, I'm unsure about how it's going to go. I wind up slugging through with my pacing all over the place and hopefully not feeling awful. This week was different. Eight miles for the first time went smoothly (if slowly), with the fastest and slowest miles being 52 seconds apart (compare that to last week, when the difference between my fastest and slowest miles over a seven-mile run was about 3:20). I'm excited to be traveling next week. I'm not sure what my time Internet access will be like, so if there's not a Week 11, all the numbers will come in the Week 12 diary.

Links

Me on Runkeeper
More running diary
Rock 'n' Roll Savannah
Training schedule

Stats

Miles logged last week: 23.6
Time logged last week: 4:36:18
Weeks until race: 13
Weight: 161

Sweaty Josh picture of the week

2015-08-08 13.04.41

Rest, recover


This is how I feel today. [credit]

Those of you who know me personally know it has been a wild-n-crazy month for the Shear family.

On the night of Nov. 4, tenants signed a lease on our house in Central New York under the condition that they could take possession at 4 a.m. on Nov. 17, which means we had to be out Nov 16. That means we had to pack up and clean a house, plan movers and find a place to go in 11 days (they signed after 8 p.m. and we were going to have leave early on the 16th, so we didn't even get that 12th day).

We got a 24-foot rental truck and a trailer for one of our cars. I drove the truck, Jenny drove my minivan behind. We pulled out at 11 a.m. on the 16th, drove to a hotel in Harrisburg, Pa., that night, where I worked a full shift, met some folks from work in the morning (we all work from our various residences, so it's always cool when we get to meet each other), and then hit the road again for a 10-hour drive to Charlotte. The next day, we pulled into my parents' place in CHarleston, S.C., and promptly collapsed before waking up and heading to Savannah to unload all our stuff into a storage unit.

That was Nov. 19, and the next day, we rested.

On Nov. 21, we began our search for housing, keeping in mind we had a 2-hour commute each way from Charleston and I had to be at work at 6 p.m. We made the trip six times in eight days leading up to Thanksgiving.

On Monday of this week (Dec. 1), we signed a lease on a house in the Georgetown section of Savannah. On Tuesday, the electricity went on and yesterday they turned on the water. We're hoping to only have to take another trip or two down before we won't have to return to Charleston except to visit.

We're blessed and grateful to have the kind of family that says, "Hey, you need to take over a small room in the house for a few weeks? Go ahead!" We're also really happy to be able to settle into our own space and start putting the house back together soon.

But today, we rest. It's really important, actually. Your body wasn't meant to go hard 16-20 hours a day for weeks on end. It was designed to do some work, recover, do more work, recover, do some more work, and recover.

Over the next couple of months, as we get embedded into a new community and, let's face it, a new culture, expect there to be some community-building posts and some stuff I discover about the city, which has a very interesting history.

End-of-summer-to-Thanksgiving Challenge Week 3: Get some rest!

2014-weight-loss-003Ugh. Week 3 didn't go well. There were two primary reasons, which I'll detail here.

1. Rest. This is the real thing. A week ago Sunday, I was going to take a rest day, but it was beautiful out, and I had some energy, and I went for a run of nearly three miles. And it pretty much ruined the rest of my week.

I was under 10 miles running for the week after that, and I generally didn't feel so hot, even though I got plenty of sleep at night during the week.

2. Supplementing with creatine. This is not to turn you off creatine. I actually like it as a supplement, and I'm probably willing to give up my 20-pound goal to keep supplementing with it. But I probably need to supplement it smarter.

Creatine occurs naturally in your muscles, and supplementing with it basically improves recovery and performance.

It also retains water in the muscle cells (helping them grow), which means that you gain water weight while using it. The Men's Health article linked says you'll for sure gain weight, but keep in mind that's assuming you're already lean. So, I will probably continue to lose fat, but it's a matter of whether I can lose enough fat to outpace the muscle I'm gaining.

I'll admit to feeling better โ€“ less sore and what-not โ€“ with it, so I'll probably not stop simply for the sake of weight loss. I may regulate how I use it, though; my workouts tend to be more intense the beginning of the week anyway, so maybe I'll use it more toward the beginning of the week and lessen the effects of the water retention.

Anyway, I have no real excuses. I resisted the temptation to run on a nice day yesterday and just sat outside instead, and then ran 5.22 miles this morning, so I guess I'm on the right track.

Onward.

Weight Miles 2-minute pushups Pullups 3 sets to failure (total)
8/25/2014 163.2 N/A 63 23
9/1/2014 161.6 10.03 N/A N/A
9/8/2014 160.2 13.41 72 30
9/15/2014 159.6 9.5 N/A N/A
9/22/2014
9/29/2014 N/A N/A
10/6/2014
10/13/2014 N/A N/A
10/20/2014
10/27/2014 N/A N/A
11/3/2014
11/10/2014 N/A N/A
11/17/2014 N/A N/A
11/24/2014

End-of-summer to Thanksgiving challenge: Week 2

I thought I was actually going to put on a couple of pounds this week. I've been having some major food issues โ€” notably not eating enough calories during the day, then back-loading on high-sugar foods at midnight or later to catch up.

2014-weight-loss-002But I listened to Steve Austin's podcast (auto-plays, NSFW), and someone asked about his diet, since he's trying to lean out for some upcoming TV shows. He's eating a lot of protein (350g) and calories (over 3,000), which is way more than I need, but he's also filling some of his meals out with oatmeal and potatoes and rice.

So I picked up some of those dense starches to take the place of things like, oh, peanut butter cups and cookies. And even in just a couple of days, it worked wonders. So, that's going to be part of the plan for the fall, I think. Not whole meals of piles of rice, of course, but a couple of fistfuls of oatmeal in my protein shake in the morning means it will stick a little longer. In fact, the first time I did it, it was 30g of whey protein, a banana, a serving of peanut butter and a little bit of oatmeal, and I had enough fuel for a three-mile run three hours after I drank it, on what was supposed to be a rest day (I just had some energy I needed to get out).

Anyway. It was also a pushups and pull-ups day. My two-minute max pushups was up almost 15%; my pull-ups increased twice that.

Here's the updated tracker sheet.

Weight Miles 2-minute pushups Pullups 3 sets to failure (total)
8/25/2014 163.2 N/A 63 23
9/1/2014 161.6 10.03 N/A N/A
9/8/2014 160.2 13.41 72 30
9/15/2014 N/A N/A
9/22/2014
9/29/2014 N/A N/A
10/6/2014
10/13/2014 N/A N/A
10/20/2014
10/27/2014 N/A N/A
11/3/2014
11/10/2014 N/A N/A
11/17/2014 N/A N/A
11/24/2014

End-of-summer to Thanksgiving fitness challenge: Let’s lose 20 pounds together

OK, we're winding down the season of barbecues (read: overeating) and laying around. And for me, hopefully we're ending the season of poison ivy and wasp stings, which laid me up, collectively, for a month this summer.

There are about 13 weeks from now to Thanksgiving; to lose 20 pounds in that time, we'll need to lose an average of a pound and a half a week.

Here is the tracking table I'll use; feel free to use whichever fields work for you. I'll weigh in once a week; miles will be the number of miles I've run each week (I'll use the app RunKeeper to track outdoor runs and the pedometer on the treadmill to track indoor runs). I'm an on-and-off runner, so I don't imagine this will fluctuate a lot, and if I have more than one week at 20 miles I'll be surprised.

2-minute pushups is the number of pushups I can do in 2 minutes, measured every other week. Pullups will be the number of unassisted pullups (overhand grip) I can do in 3 sets to failure, also measured every other week. These exercises are both good measures of strength. I expect a little but not large growth in pushups (they're already a favorite exercise of mine), but hopefully substantial growth in pullups.

If you're going to join me, let me know in comments, or catch me on Twitter, and we'll link to your tracker, too, if you like.

ยป Blank tracker (PDF)

Weight Miles 2-minute pushups Pullups 3 sets to failure (total)
8/25/2014 163.2 N/A 63 23
9/1/2014 N/A N/A
9/8/2014
9/15/2014 N/A N/A
9/22/2014
9/29/2014 N/A N/A
10/6/2014
10/13/2014 N/A N/A
10/20/2014
10/27/2014 N/A N/A
11/3/2014
11/10/2014 N/A N/A
11/17/2014 N/A N/A
11/24/2014

A season with Early Morning Farm’s CSA

An early season share. Bok choy, strawberries, lettuce, hakurei turnips and a bunch more.

An early season share. Bok choy, strawberries, lettuce, hakurei turnips and a bunch more.

Last night I stopped by my local drop point and picked up our final three-quarter bushel box of vegetables from Early Morning Farm (EMF). A farm share is an investment, but this definitely turned out worth it.

If you're not familiar with farm shares, here's the deal. You sign up for the season, and you pay for however long the farm thinks they'll have veggies, in this case, 23 weeks. EMF had two size options coming into the season, and there was a full-season share (June to November) or an academic season share (beginning in August).

For us, getting a larger share (I eat a lot, though this would definitely have fed a family of five with normal, and we have lots of root veggies and squash left) for the full season wound up costing about $27 a week (compare that to your weekly grocery bill if all your fruits and veggies are organic). You do, of course, take some risk. Once you've bought into the system, you've bought into the system, and if there's a flood or drought, you're not getting much in the way of veggies.

Daikon radish

Daikon radish vs. arm

We got a lot of new-to-us veggies we'd never tried before. My favorites were hakurei turnips and sunchokes. Both are crispy when eaten raw, and sunchokes get really sweet when cooked.

We got several different kinds of kale during the season, along with other greens like mizuna, dandelion and mustard greens, napa cabbage, and they managed to have tomatoes a lot longer than some other farms, since their high tunnels managed to hold off the blight that hit this year.

In addition to getting to try new-to-me foods and stretch a bit with recipes, the farm itself was exactly the right fit for someone like me. Their Facebook page was alive right from planting season – they post a photo a day during the week from planting right on through to harvest – they post recipes on their blog, and they're always in touch by email to let us know what we can expect in the box, which gives you meal planners out there the opportunity to schedule your ideas out a few days.

As for pickup, they deliver to a location about a half mile from me. There are lots of drop points, and what day you get your veggies depends on what area you live in. They also invited members to an open house (we didn't make the trip; turns out they're a hike on a night when I was working).

Definitely something I'd recommend you try.

What do you have? What do you need?

I had a moment on Wednesday night.

Maybe it was more of a Moment.

I don't know where it came from. I'm sure it has a little to do with the stuff I've been reading lately, but not a lot. I'm learning important things from some of it, but I haven't acted on a lot of that stuff; it's really just been information in at this point.

I was walking north on suburban dead-end street I live on, wearing comfortable shoes, shorts, a jacket and a baseball cap. My right arm was around the shoulders of the woman I love. My left hand held a leash attached to the black lab we rescued in January, who was alternately sniffing and urinating (you know, dog things). The sky was dimming, the air a little heavy with humidity but cool enough, by way of apology, to be comfortable.

And that was everything I needed. And I think it's everything I'm going to need. Ever.

That was it. My Moment. What was yours?