5/11/10 – Tempo Run

Before we get into today's AM training session let me inform you of what occured during last night's strength training/easy run.

So I set out around 4:30p on a 3 mile easy run. An easy run is used to get your muscles warmed up and really not to push yourself. Unfortunately I don't know how to do that so my EASY run was at a 9:03 pace. I think that is easy b/c I have run in the 8:30s and well it wasn't that difficult outside of the 90 degree temps and high humidity. Looked like I just walked out of the shower I was sweating so much.

In the car and go to the gym. My wife is there somewhere and I ended up walking right past her. Find her say hello and she continues on her 4 mile run and I move onto strength training.

This training is unlike anything I have ever done. There are 14 excercises that you do 2 sets of 12-15 reps at a weight that is 50%-65% of your 1 rep max. Sounds like light weight b/c you have handled more right? WRONG. You are now counting to 2 on the way out (exersion) and 4 on the way in (resistance.) I was bench pressing 115 pounds and by the 12th rep on the 2nd set my chest was burning. On fire I tell you.

By the time I finished that 14th exercise my goose was cooked, but in a good way. I felt stronger then before and actually felt like I gave myself a workout. I was nervous about the tempo run this morning after working legs but I have to believe that Coach C knows what is right for me and what I can do based on past performance.

Do I even have to mention that I slept like a baby? Asleep around 9:45p last night. This training thing might turn out better then I thought for that reason alone.


This morning up at 4:37am to get my run in. This is a tempo run where I am to keep my pace around 8:30-8:45.

I eat my breakfast which consisted of a whole wheat waffle, some honey, some chocolate chips and a tablespoon on peanut butter with coffee. Tastes so good and good for you too. After eating it is time to run to our meeting spot here in Castle Hills.

It is 1 mile to the starting line and I do that in about 9:02.....uh-oh!!!!! Once everybody is there and we take off we are doing sub 8-minute miles and I have to slow down. It was hot out there this morning even for 5:15am. Not the easiest weather to run in and especially at that pace.

Get through the run and finish at 8:40. It was within the time, but I would like to become more consistent throughout the mile and maintain that pace as opposed to sub-8 then 9:20 then back down again. All in all though each mile was right around 8:35 - 8:40 so I guess that is consistent.

Home to breakfast number two and walking the dogs. Walking the dogs is a great cool down after running that hard. It is an easy 15 minute walk that allows my legs to recuperate.

Breakfast number two is a protein loaded smoothie. I put in a cup of milk, a serving of Greek Yogurt, 1.5 tbs of Peanut Butter, a splash of honey plus rasberries, blueberries, blackberries, strawberries and bananas. Throw in some flax seed and you feel full for hours, have consumed calories and protein and carbs and fiber so it is healthy for you as well. Tastes so good.

Rest up the rest of today except for softball this evening and then back in the pool for another 1500 meters. Reading the drills and I'm not intimidated anymore. That is progress already.

Best part of training......EATING......I ate so much yesterday and still have dropped 2 lbs in the day. Tells me I need to eat more. Not a problem.

Until we meet again.....

BTW I have changed my motto from NOBODY WILL TRAIN HARDER THEN ME to.....

Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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