Today's Long Run = 12 miles

Turned

12 miles @ 9:00 (1:48:00)

this morning with Bob Bonds. I'm sure I slowed him down but I stayed with him to the end (more correctly stated - he stayed with me to the end!)

We started at 5:45 and the weather was cooler (thankfully) with a rain storm expected later today.

It always feels great to have completed a good long run. I ate a small bowl of oatmeal and slice of toast an hour before the run. I also drank water and ate/slurped GU along the way. I'm experimenting with my eating on the long runs so I hopefully know what works best for me and can implement it for races. I also drank Slim Fast afterwards (per MacMillan Racing); not for dieting purposes but it's supposedly the perfect balance of carbohydrates and protein for replenishing. I also read that it contains a particular amino acid helpful in nutrient absorption.

I used Cam's Nike+ Ipod sport kit too. I got a Lace Lid in the mail earlier this week and used it to strap the transmitter to my shoe. Since I don't listen to music while running (I know most people do but for some reason it seems like cheating to me ... I don't know ....), I attached the receiver to his Ipod Nano, put the Nano in a zip lock bag, and put the Nano in the pocket on my fuel belt. The results ... it worked great! Bob's GPS had our distance at 12.0 miles @ 9:00 pace. The Nike+ had us at 12.05 miles @ 9:00 pace. The technology fascinates me. I don't understand how it works. It's an accelerometer ??? ... supposedly measures the time between each foot strike and calculates distance from that .... How does it do that?

Finally in my last bit of running psychosis, I relaced my shoes last night using a special lacing technique I found on the New Balance website. Ever since getting my Mizuno Wave Rider 10's in March, I get a nickle-sized blister on the side of my right toe while running. The blister doesn't hurt but it sure looks nasty. The NB lacing technique was supposed to "raise the toe box" and take pressure off the toes. Didn't work. I've got the same big blister on my right big toe as usual.

I'm now propped up with ice bags on my knees. I'm considering popping some bootlegged, prescription-strength Ibuprofen but I think I'll hold off. I want to see how I feel tomorrow morning after a good icing.

Track Workout / Punishment

Work conspired against my speed workout last night. On top of that we received a call from Cameron's High Adventure camp that he was in the emergency room. He hadn't left home more than 16 hours earlier! To make a very long story short ... he's going to be fine as far as we can tell. Information is difficult to get but it sounds like he has a scratched cornea and bruised pride.

So I ran the speed workout tonight at Klein High.

PLAN

warmup
4 x 800 (3:26) - 400 (1:43) with 2 minute active recovery between
cool down

ACTUAL

warmup 1 mile
3:21 1:30
3:24 1:35
3:15 1:33
3:10 1:29
cool down 1 mile


My interval times were all over the place but I was happy to keep everything under my target times and run negative splits for the most part. I was stuck pretty close to only 2 minute recoveries ... after a very brief walk or water break, I jogged the rest of the time. It was a good workout. Now that it's over I'm questioning the target times. I used the VDOT times calculated off my April 28 5K PR of 21:59. It seems like running the VDOT times should push the limits more than I'm feeling ... now that it's over. Of course while I was on the track, it felt like I was giving it all I had!

Easy Run ... it felt easy too

Made the loop at Memorial Park for an easy run. Of course it was hot. Since the heat goes without saying and my commenting about it doesn't make it any different, I resolve not to take any more space on the blog discussing the temperature and humidity. Just know that for the next 4 months all of my runs are being completed in less than optimum weather conditions!

2.9 miles @ 9:02 (26:13)


(Put 25 extra pounds on my leg press this morning and was still able to go longer than I ever have before .... It's the running. I'm not noticing similar improvements in upper body strength..)

June 11 - 17 Training Schedule

Monday - 3 miles easy
Tuesday - speed: 4 sets of 800-400 all with 2 minutes rest
Wednesday - 3 miles easy
Thursday - 5 miles tempo
Friday - rest
Saturday - 12 miles long