Walzber's Road to the Phoenix Rock 'N Roll 1/2 Marathon

[Walzber]

Hey Guys -

Training for my first 1/2 marathon and doing it the right way.

Just under 2 months out and I am going to use this log to keep myself accountable and on track.

Feel free to follow my journey to the Phoenix Rock 'N Roll 1/2 Marathon on Jan. 16!

-M

[Walzber]

11/21/10

Weekly Long Run:

9.75 miles in 1 hour and 20 minutes ~8:15 per mile.

Currently my weekly routine looks like this:
1 tempo run (3-5 miles focusing on speed/interval training)
1 hill run (4-6 miles with good intervals of ups and downs)
1 weekly long run

I am also in the gym 3 additional days doing plyometrics, push-ups, dips, pull-ups..really focusing on body weight movements and doing cross training (elliptical/bike/stair climber) and a LOT of stretching.

-M

[Walzber]

11/22/10

Lifting circuit:

Rear fly x 20
Front raise x 20
Standing Military Press x 20

That x 3

Bent over DB rows x 20
Swiss ball DB chest press x 20
Swiss ball DB skull crusher x 20
Bosu ball DB curls x 20

That x 3 as well.

Finished up with abs routine and 20 minutes on the bike.

4.5-5 miles tomorrow!

[Walzber]

11/23/10

Legs Circuit

Alternating Glute Extension x20
Alternating Leg extension x20
Alternating Hamstring Curl x20
Alternating Calf Raise on Leg Press x20

Repeat 3x

4 Sets Pull-Ups (14,12,10,6)
Push Up Pyramid to 10 and back.

5k run outside @7:50 pace.

Feeling great for just under 2 months out!

[Walzber]

11/24/10

Upper Body Circuit: Same as 11/22

ABS, no cardio.

Flying to Alaska tonight for Thanksgiving and gave my legs some rest today.

Down 12 pounds from when I first started running 6 weeks, feeling lighter/faster and still feeling strong in the gym.

Plan on getting a 5-7 mi. tempo run in tomorrow!

[Walzber]

11/25/10

Woke up this morning and it was 32 degrees out and snowing (very wet snow).

Went for a pretty easy 5 miler with some hill training in there.

Felt good to get my legs moving, knowing I'll be eating a lot :)

Happy thanksgiving!

[Walzber]

Been a busy couple of days!

11/26
4 mile run @ 8:00 pace.

11/27
5 mile run @8:00 pace.

11/30
5k @ 7:45 pace

I will get back to detailed workouts now that I'm back from Alaska!

[Walzber]

12/2/10

5 miles @ 7:35 pace.

Felt fast and light today, and got some hills in there as well.

Yoga in a few hours w/ some core work.

Planning on 4-6 light tomorrow and a long run ~ 10 mi. this weekend!

[Walzber]

12/5/10

Long run today!

Ran 12.1 today at an 8:15 pace.

Felt great the whole run and feels good to have hit 12 miles this far out from the race.

Feeling super confident in my ability to break a 1:45 for the race!

-M

[Walzber]

12/7/10

Ran 4.1 miles on the treadmill tonight.

Really don't like treadmills but it is a great way for me to control my intervals.

Time was just shy of 31 minutes and my average speed was 7.7mph and about a 7:41 pace.

Hard workout!

[E_P_C]

Good luck OP

Progress looks good so far

[Walzber]

Good luck OP

Progress looks good so far

Thanks man I appreciate it!

[Walzber]

12/11/10

On thursday - the 9th I went out for a pretty usual temp run.

After my mile warm-up I started my first gentle pick up and as I was accelerating I had what I think was a back spasm. It nearly forced me to collapse - incredibly excruciating.

Since thursday I have seen a chiropractor and more or less been prescribed to "rest." Which absolutely freaks me out.

Hoping that a weekend of rest is enough to get back on my feet by monday, need to keep improving!

-M

[Walzber]

12/13/10

Back in the gym today.

Biked a little over an hour and did a light lifting circuit.

Felt GREAT to get a good sweat going and my back felt pretty strong.

Hopefully hit the pavement by mid-week.

Coming up on one month till the race!

[Walzber]

12/16/10

Finally got a run in today!

I've been cross training for a full week since my injury - ran just over 3 today after my workout at a 7:45 pace...ZERO pain!

Hopefully back on track!

[Walzber]

12/19/10

8.25 miles today in 1 hour and 6 minutes ~ 8 minute/mi.

Down in Bend, OR with the family for Christmas. There was about 8 inches of snow on the road which made for a pretty slippery run so I had to slow down my run a bit to be safe. Feeling great so far and so thankful for the last 3 runs w/ NO back pain!

28 days!

-M

[Walzber]

12/21/10

4 mile hill workout tonight.

Brutal run, but the hard workouts are the ones that make me faster!

Heading to the gym in a couple hours to do an upper-body circuit and some stretching to loosen up.

[Walzber]

12/22/10

Slow 9.5 miler today at an 8:20 pace.

Randomly felt like running long today, ran a pretty hilly loop but felt great...really wanted to take advantage of the good weather.

Traveling home for Christmas tomorrow but planning on getting one temp run in before my 10 miler on sunday.

Weighed 188 at the gym last night - thinking I'll be around 185 on race day.

Lets go!!!!

-M

[Walzber]

12/24/10 - CHRISTMAS EVE!!!

Ran a 6 mile tempo run in 44:44 ~7:25 pace.

Felt really fast today. Slight uphill for the first 3 and a slight downhill on the return which was nice.

10 mile long run on Sunday and I'll be exactly 3 weeks out.

Merry Christmas!

-M

[Walzber]

12/26/10

Long run today.

Did 10 miles in 1:18 ~ 7:52 pace.

Lots of hills in my run today which slowed me down a bit. Despite the snow and cold weather - felt really strong and surprisingly light on my feet after all the eating yesterday.

3 weeks out, one more long run (12 miles) and after that I'll start tapering for the race.

Lets go!

-M

[Walzber]

3.1 in 23:19 ~ 7:30 pace.

Felt pretty heavy today - gotta get my diet on track for the next few weeks until the race!

[devildogJMS]

3.1 in 23:19 ~ 7:30 pace.

Felt pretty heavy today - gotta get my diet on track for the next few weeks until the race!

Your trainning looks good man good luck on your 1/2 marathon. By the looks of it you could probably to a full marathon. I was trainning for a 1/2'er but felt I was ready for the full. Are you shooting for a certian time or just to finish?

[Walzber]

12/30/10

4 miles in 30:30 ~ 7:35 pace.

Felt fast. 188 lbs - shooting for 185 by race day.

Hill training later today then a 12 mile long run on Sunday!

[Walzber]

Your trainning looks good man good luck on your 1/2 marathon. By the looks of it you could probably to a full marathon. I was trainning for a 1/2'er but felt I was ready for the full. Are you shooting for a certian time or just to finish?

Thanks man!

I'm hoping to break 1:40 for the 1/2.

Planning on doing one more 1/2 (Eugene, May 1) and doing the Portland marathon on October 9th.

Did you end up doing the full? How'd it go?

[devildogJMS]

Thanks man!

I'm hoping to break 1:40 for the 1/2.

Planning on doing one more 1/2 (Eugene, May 1) and doing the Portland marathon on October 9th.

Did you end up doing the full? How'd it go?

I havent run it yet, Im doing the BiLo Mrytle Beach Marathon Feb. 19th. Hoping to cut down to 220 or under by then. Its gonna be my frist and Im not expecting anything special, just wanna see how I do and just get better from there. Good luck on your race man!!

[Walzber]

I havent run it yet, Im doing the BiLo Mrytle Beach Marathon Feb. 19th. Hoping to cut down to 220 or under by then. Its gonna be my frist and Im not expecting anything special, just wanna see how I do and just get better from there. Good luck on your race man!!

Thanks man, you too! Let me know how it goes!

[Walzber]

1/2/11

12.6 in 1:44 ~ 8:18 pace

Ran at a really comfortable pace today with my running partner.

Longest run yet and time to taper until the race in two weeks.

I shouldn't have any problems breaking 1:45 for 13.1 at all!

Let do this!

[E_P_C]

progress is great brah your improving on every run

you gonna look at running a full marathon after?

[Walzber]

1/6/11

Been feeling a little under the weather the last few days, which is fine since it's time to start tapering anyways.

Ran 40 minutes today nice and easy and did a quick 5k yesterday.

The plan is to cross train tomorrow, run 8 on Sunday, and two more easy runs before the race on the 16th.

Feeling great!!

[Walzber]

progress is great brah your improving on every run

you gonna look at running a full marathon after?

Thanks a lot man!

I'm planning on running one more half, most likely the Eugene in May or Whidbey Island in April.

I signed up for the Portland Marathon as part of my new years resolution which is on Octoboer 9th.

So YES, planning on running my first full this year!

[Walzber]

1/8/11

30 seconds pushups
30 seconds pull ups
30 seconds plank
30 seconds swiss ball crunch
30 seconds dips

x3

Interval training at the gym today.

10 minutes on bike then 7:47 mile on treadmill. (repeat 3x)
+5 minute cool down.

One week from tomorrow!!!

[xcislife]

GL on the marathon! cant wait to do my own, but thats probably at least 2 years out!

[Walzber]

GL on the marathon! cant wait to do my own, but thats probably at least 2 years out!

Thanks boss!

[Walzber]

1/9/11

8 miles in 1 hour 50 seconds ~ 7:37 pace.

Felt STRONG and FAST despite being sick for the last week.

Time for a few easy runs this week and its time to race!

[E_P_C]

1/9/11

8 miles in 1 hour 50 seconds ~ 7:37 pace.

Felt STRONG and FAST despite being sick for the last week.

Time for a few easy runs this week and its time to race!

That's a good pace you should be able to get your goal on the half

[Walzber]

1/11/11

4 mile interval run today.

Warmed up with an 8 minute mile.

9:13 pace for 2 minutes

6:03 pace for 45 seconds.

Did this until I hit 4 miles. Rough!

[Walzber]

1 mile warm up ~ 9:30 pace
3 miles at 7:41 pace
1 mile cool down ~ 9:30 pace.

Flying to Phoenix tomorrow, LET'S GOOO!

[E_P_C]

1 mile warm up ~ 9:30 pace
3 miles at 7:41 pace
1 mile cool down ~ 9:30 pace.

Flying to Phoenix tomorrow, LET'S GOOO!

good luck brah


heres some extra motivation for u

http://forum.bodybuilding.com/showthread.php?t=130844323

[Walzber]

good luck brah


heres some extra motivation for u

http://forum.bodybuilding.com/showthread.php?t=130844323

Dang! 6 hours is a long time to be on your feet brah.

How do you like your Garmin? What model is that?

Reps on recharge!

Thanks for the support - I'll post my results in here after the race on Sunday

[E_P_C]

Dang! 6 hours is a long time to be on your feet brah.

How do you like your Garmin? What model is that?

Reps on recharge!

Thanks for the support - I'll post my results in here after the race on Sunday

Yeah it is

Garmin Forerunner 405 its awesome

[Walzber]

Just got back to my room, I have made my 1/2 marathon debut.

13.1 miles in 1:41:12 ~ 7:44/mile.

Can't wait to keep getting better!

[E_P_C]

Just got back to my room, I have made my 1/2 marathon debut.

13.1 miles in 1:41:12 ~ 7:44/mile.

Can't wait to keep getting better!

awesome job brah

[Runner99]

Just got back to my room, I have made my 1/2 marathon debut.

13.1 miles in 1:41:12 ~ 7:44/mile.

Can't wait to keep getting better!

Dude sick run. As a former collegiate distance runner, I was impressed by your dedicated and intelligent training. You attacked that race like a champ. Major props my friend!

[Walzber]

Dude sick run. As a former collegiate distance runner, I was impressed by your dedicated and intelligent training. You attacked that race like a champ. Major props my friend!

Thanks man, that means a lot! I have definitely really taken to running and I'm excited to see where it takes me, how much better I can get with time and good training, and to slowly get to build a bigger network of runners. Thanks again boss.