Here we go with the ONLY stuff again!

I find myself guilty of that

Hehe. It's only 5 weeks away, Pam! (Just teasing, Bob!) It's actually a 6 hour event - but my goal is to do 50k in that time frame. I've found a couple ultra training plans that discuss using run/walk patterns and am considering using one of those so I can make it the whole 6 hours - but not be running the whole time - as well as not destroying my legs. Besides fun, etc - I'm really using this as an exercise in developing mental strength. I think that was my biggest problem this past weekend. While I didn't care about time, I still wanted to run the whole way. I'm very proud of myself for finishing - but still a little disappointed that I fell apart mentally and let myself walk in the last 10k. I'm still working on my recovery plan. Later tonight I will post that and a modified 12 week Pfitz plan for you guys to check out and hopefully comment on - for the Cowtown Marathon in late February. I've definitely decided not to do the full White Rock in December and just run the half very easy in early December.

I'm still working on my recovery plan. Later tonight I will post that and a modified 12 week Pfitz plan for you guys to check out and hopefully comment on - for the Cowtown Marathon in late February.

I'm 95% sure I'll be running the Cowtown. I'll be trying the Pftiz 18/55 plan starting on Monday. I'll know for sure if I'm doing Cowtown based on how my training goes for the first 4-5 weeks. If everything goes OK, I'll pull the trigger and actually register.

I've definitely decided not to do the full White Rock in December and just run the half very easy in early December.

I've been contemplating doing the 1/2 marathon at White Rock also. Unfortunately, unlike you, if I enter a race, there is no running it "easy". I'll want to run the best race I can at the time.

I've been contemplating doing the 1/2 marathon at White Rock also. Unfortunately, unlike you, if I enter a race, there is no running it "easy". I'll want to run the best race I can at the time.

That's cool and I understand. I am very much like that at most races. For this one, I have quite a few friends at work that are running their first half marathon - plus I think there may be a couple local RA folks in the same boat - so I'm going more as a pacer/support person with the goal of having fun and learning the course. Let me know if you do sign up for it though - it would be great to do a meet up before or after the race. Jlynnbob, tschepit, modal, and I had a great time meeting up at El Scorcho back in July.

Mike, I'm glad you toned down your racing schedule a bit. Now is a great time to start with the weight workouts, I think you'll find it very helpful, especially the core stuff. Don't totally ignore your back muscles though. How's the wobble board coming? Have it mastered yet?

Hey, Bob! I've not been very consistent with it, but I am getting better. It seems the only time I seem to stay on it for more than a couple minutes is when I play Guitar Hero. Sounds funny, but it works for me. Need to get back into that. I really enjoy it. Funny you mentioned the back muscles. I've been reading and planning a complicated workout program with weights, until I had a nice chat with co-worker who is somewhat of a bodybuilder - but with a real common sense attitude. When I told him my (I now realize) complicated plan and asked him what to do about my shoulders and back. He said "way to complicated", "you will have muscle imbalances that will screw up your running", etc. His advice was to simply do bodyweight exercises and specifically prescribed pushups, situps, and pullups - taking care to change grips and hand spacing from time to time. Do them at least 3x per week - up to 5x a week if I wanted to. Then come back and see him after a month or two. He did say I would be okay with squats - but leave them at bodyweight or empty bar until I go back and check in with him. Having thought about this for a couple hours - I think it is sound advice - without adding too much training stress on top of my running. What to you (and anyone else) think? He also advised me to do some elliptical work as a warmup before the bodyweight exercises (I have one sitting upstairs unused) - I hated it the one time I tried it. Not sure if I like the sound of this though. That's my lazy gene talking.

Awesome, thanks Bob! I look forward to the links. I definitely hear you on the keeping things simple thing. A few of the really fast guys around here on RA preach simplicity. Run easy, run long, and sometimes run fast. Makes good sense to me. Funny that you mention a friend that is a chef. My brother in law is a chef and is very similar to your friend. I rarely see him with much more than a pot, a pan, and a sharp knife. I'm already looking at supplementing his plan with leg curls - but that's it for any weights right now. My hammys have always been weaker than they should be. If I just do a few sets of these a week - I should get back in balance in a month or two. As far as adding some extra core exercises - I'm on board with that. I secretly want to have abs like Pam's one day. Oops. I guess that secret's out of the bag

here is an alternative and fun core exercise

Steve, What's he doing? Poling like a raft - but on a surfboard instead?

its a relatively new brand of surfing/paddling thats taking off. You use a paddle on a special type of surfboard. You can either use it on the surf or for long paddlings on lakes or rivers. Its a constant core + upper body workout because you're paddling and always trying to balance yourself on the board. If you live near a body of water chances are you'll see people doing it soon.