Welcome


Thoughts on fitness, health, good nutrition ... and running.


Welcome to Bald Man Running, a blog launched by Frank Murphy on January 1, 2015.

Many of the blog entries on this website predate 1/1/2015. Prior to BMR, I had written articles for various projects, and I have imported many of them into this blog (labeled "retro"). I will continue to add articles as I find them, polish them up and import them.

In March, 2013 I was selected as a contestant for the sixth season of Fort Wayne's Smallest Winner. Through this amazing program, I learned about good nutrition, sound exercise and accountability. By October, I would lose over 88 pounds (almost 37% of my original weight)! One of the many things I acquired through FWSW was a love for running. You can retrace my weight loss journey and discover how I became a runner by reading those entries labeled "fwsw" ...

Wednesday, September 24, 2014

F4F nears

Initially, I was planning on running the Fort4Fitness half marathon again. Last year, as part of FWSW, I finished it in 2:05:26. I wanted to set a new PR ... and get under 2:00:00.

This plan changed when I registered for the Columbus marathon. I was now scheduled to run a 23 miler on the day of F4F. My first thought was to run the half marathon and then tack on a ten mile run later that day, but F4F had a new offering for this year, and I couldn't pass it up.

The inaugural F4F Triple Crown is an event where you can run all three F4F races back-to-back-to-back. That's a 10k, a half marathon and a 4 miler ... for a total of 23.3 miles ... one race right after the other. Why not do that instead of a boring, old, regular training run? I'd get a medal for each race, plus a bonus medal for finishing all three.

So, this week, I've been in semi-training/semi-taper mode. I don't feel like I can really do either responsibly. I need to train for Columbus, but I still want that PR for the half.

Today, was my last "hard" run before I attempt the Triple Crown. I ran 10k in 53:43 (8:30/mi). While that's not a PR, it is unusual in that it was my first "progressive run" at this distance. Each mile was faster than the previous mile. I started with a 9:52 in mile 1, and shaved at least 15 seconds off each mile. My final mile was 7:30!

I'm feeling pretty good about F4F ... Triple Crown me!

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