Saturday, August 18, 2007

16 Miler

I had a pretty good run going this morning with Stephanie's group. We started with six - Stephanie, Randy, Josh, Miranda, Chris, and me - from the pool at Memorial Park. We took a new route which seems to be beneficial for me - new scenery ... or at least scenery in a different order.

The group was scheduled for 20 miles but my training plan had me for 16. Chris broke back early to finish at 10 miles.

Through 14 miles, my mile splits were in a very nice range 8:48 - 9:12. This is about where I should have been given the temperature and humidity. Miles 15 and 16 just dropped off. It was like I hit the wall but, oddly it wasn't really physical (general fatigue, yes. "I'm going to die if I don't stop soon.", no), it was mental. I think I preprogrammed my mind to go 16 miles and it was just coasting in for the finish. It was strange.

The route left me about 1.5 miles from the starting point when I finished my 16 miles so I walked it in from there. It wasn't too bad and may have served as a good cool down.

Today's fueling:
1 hour pre-run: 3/4 c oatmeal w/skim milk
Accerlade - 21 oz. orange
Clif Shot Bloks - 2 Black Cherry w/caffeine
Clif Shot Energy Gel - 1 @ 32g Razz

I don't have my fueling down properly yet and with only 6 Saturdays left (including taper), I need to track more closely what's working best for me.

16 miles @ 9:05 (2:25:22)

Thursday, August 16, 2007

Supposed Tempo Run in the Rain

This morning's run was an absolute disaster!

I don't have anything to attribute it to but it certainly didn't go well today. I didn't run last night because I has in the office late. This morning the "bands" from Tropical Storm Erin were just hitting as I went out around 5:30 to run. The rain was off and on with some light gusting winds. The weather wasn't the problem. I usually enjoy running in this type of weather on occasion.

My tempo run was so bad that Tuesday morning's "easy" run ended up being better by comparison. Now that's bad!

7 miles

1M warm
5M @ 8:52
1M cool

Tuesday, August 14, 2007

Early, Easy 7 from the Y

I missed yesterday's scheduled run due to the craziness of flying standby back from Utah. But made up with a run this morning at 5:30.

I ran the typical route from the Y out 3.5 miles and back. I used the Garmin pace alert to stay close to my targeted pace +/- 15 seconds and had a good run. I felt pretty good throughout. I may have to consider shifting my runs to the morning given the August heat index is +100 virtually every evening now.

Here are my 1/2 mile splits:

4:14
4:10 (8:24)
4:15
4:16 (8:31)
4:19
4:23 (8:42)
4:28
4:30 (8:58)
4:27
4:21 (8:58)
4:20
4:20 (8:40)
4:20
4:09 (8:29)

7 miles @ 8:39 (1:00:32)


... looking forward to a good track workout tomorrow night ....

Sunday, August 12, 2007

Training Schedule: Aug 13-19

Monday - Easy 7 miles @ 8:51
Wednesday - 7 miles w/5 mile tempo @ 7:33
Saturday - Long 16 miles @ 8:51