I went shopping to Sprouts Farmer’s Market yesterday. When I arrived at the parking lot this black bird had decided to use a Subaru Forester as his outpost to eat some food he had found.
Which then reminded me about a picture I had taken in Spring of 2012. This Canada Goose had decided to hang out on the hood of this mini-van.
I did not do much running this week, but I did do my Kosama workouts every single day this week. For whatever reason going for a run did not work out – call it “life” or “work” or “live” (I mentioned that before, didn’t I) that came between me and putting on my running shoes. I will definitely not go running on Monday (01/20/2014 – Holiday). I will kick-off the day with an hour of Kick-Boxing at Kosama from 5 to 6 AM and then I will drive up to the mountains to go skiing at Copper Mountain. This is my first time to go skiing this season and I am really looking forward to go up there there. The weather forecast for Copper Mountain looks great and snow conditions are pretty good. 23 ski lifts and 137 trails are open.
Skiing is fun and my full-body workouts at Kosama should make for a great preparation for skiing. I will take lots of pictures tomorrow and post them here later this upcoming week.
Earlier this month I published a book about my marathon experience from last year. It is a journal kind of book that tells the entire story of my training and how I did at the Las Vegas Marathon back on November 117, 2013. The book is called “Run 26.2” and is available as an Amazon Kindle book. If you have a website and like to get a review copy to write about it on your website, please contact me. I’ll be happy to provide you with a free copy of my book.
With the start of February I will officially start my next marathon training cycle. I have registered for 3 spring marathons and they will be on three consecutive weekends starting with the Colfax Marathon on May 18. I am always good for a decent challenge and doing three marathon on three weekends in a row fits that category quite well. Last year my marathon training kind of evolved over months and weeks leading towards the marathon in Las Vegas. My approach was certainly different from what is being taught out there and on top of that my training cycle was much shorter than recommended. My pace improved through-out the entire training cycle, but I really saw significant improvements in my pace after the marathon was over. Given, I was out sick the first half of November and just getting back into the game afterwards might be the reason for it, but I am wondering if the length of my training cycle was the simply to short to add speed to my overall fitness. My endurance was good and I mainly trained to build up endurance and mileage, but I never really worked on the speed side of things. So, I was happy when I saw my pace getting better and better since then. This last weekend I ran a half marathon at an average pace of 8:18 which I found myself being impressed by and actually I think the speed improvements are due to difference in my approach to training.
I mentioned this many times before, but I am a big fan of Kosama. Kosama is a full-body style workout and you can (to a certain degree) compare it to CrossFit workouts. I am doing Kosama since the middle of July 2013. It simply takes time to build up strength and muscle and I think that is what is happening. My body is slowly, but surely responding to those workouts. I can tell by looking into the mirror that I look more toned and that I am losing body fat. As a matter of fact, I have been holding my weight at around 155 lbs since the middle of November even though I am running much less compared to when being in (marathon) training. And while those workouts show visible results on my upper body, there are certainly results in my lower body as well – they are just not as visible as I already show typical runner legs. In addition, I have never shied away from running up the hills during my training runs and so the combination of strength training at Kosama and strength training by running up those long hills during my training runs is apparently paying off quite nicely. For the next few days I will work a bit on laying out a training plan, but I think the main thing that will change is the weekly mileage. I will give up my Kosama workouts and I am not planning on adding any type of additional speed work. A more detailed posting will follow for sure.