OBJECTIVE
8 mi. @ 8:15/mi.
ACHIEVED
10.14 mi. @ 8:22/mi.
6:37 AM 76° 87% 6 mph
It was a good run today. This was the last long run before the marathon. Jonathan and I joined Stephanie's group which included Miranda, Stacey Almond, Randy, Josh, William, and Stewart.
My legs felt good today. The pace generally felt slow. The humidity made the air heavy so it seemed the group was slowed by it somewhat. The group was scheduled for 13 miles which was more than I wanted to go today. Jonathan and I broke it off early at just less the 8 miles. We picked up the pace over a couple hills as we worked the 2+ miles back to his house. We got water then Julie drove us back to Memorial Park.
Overall this was a positive run in preparation for next Saturday.
PRE RUN
oatmeal w/skim milk, multivitamin & powdered FRS w/water
POST RUN
water
Later, SlimFast & Clif bar
Saturday, May 10, 2008
Thursday, May 8, 2008
3 Mile Tempo Run on Faulkey Gully
OBJECTIVE
3 mi. tempo @ 6:53/mi. 5 mi. total w/WU & CD
ACHIEVED
WU 1.07 @ 9:20/mi.
3.02 @ 6:50/mi. (6:51/6:49/6:52/0:08)
CD 1.48 @ 9:27
6:34 AM 71° 86% 5 mph
This run was on the schedule for yesterday but it didn't happen which I believe may have worked out for the best.
I finally went for a massage yesterday. I had the RMT work deep tissue on my legs and feet focusing on the IT band area. I must say that there were times when it hurt so bad that I wanted to scream but instead just grit my teeth telling myself that it was for the best and that I'd feel better later. I was right. I did feel much better the rest of the day. In fact, my legs felt better than they have in a long time. I scheduled another session for next Thursday (the day before leaving for Ogden) and may get another one early in the week. Who knows why I waited so long to do this!
Today's run started late due to a later-than-planned evening last night. Long story; short - I ended up playing basketball until about 9:30 then came home to watch the Jazz-Lakers game. I only stayed awake for the first quarter. After dropping Cameron off for his early morning, before-school activities, I usually just head to work. Today I dressed to run, dropped him off then drove a couple miles to the trail along Faulkey Gully. The gully trail isn't new. Whenever I run from the YMCA, I catch it two miles in to my run. I figured since I was running later commuter traffic would be bad and I didn't want to be on a road. The gully trail is a two-mile pavement trail with a few bends along the way.
I took an easy mile warm up. I didn't feel particularly good or bad. I did introduce a figure 4 stretch to my pre run routine that a woman at the RMT office showed me for ITB. It really hits the glutes. I did notice a general looseness in my legs during the warm up.
I took a very short break at the top of the trail. The tempo run called for 6:53 miles. I wondered if I could maintain it. A guy walked by with his dog and off I went. As usual, I started way too fast. After a quarter mile, I was easing slightly to get back to 6:51 for the first mile. I figured the fast start may have doomed Miles 2 and 3 for me.
My legs generally felt good. Early in Mile 2 the trail dips under a bridge for Louetta Road. I remembered Jonathan's encouragement to keep my knees down a couple weeks ago when we were running League Line Road. The downhill was too short to be a true test of downhill technique but I tried to keep the momentum on the corresponding uphill side. I passed a few walkers and runners along the way. It was a very nice morning. At the end of the trail, I made the turn. I was a bit slow for Mile 2 so I picked it up. After hitting 6:49 for Mile 2, I started Mile 3.
I was getting a bit tired but focused on breathing and form over much of Mile 3. I tried to "lean forward from my ankles" and to put slightly more energy "into the ground". I felt good. My legs were fine. I thought I should feel worse than I did. ... I don't know .... It was strange. My mind was telling me that I wouldn't be able to sustain the pace due to my overzealous start. Mile 3 came in at 6:52.
This was a good run for me. I took an easy cool down then stretched really good including the newly introduced figure 4 on the hood of my car. I drove home, got ready for work, and arrived in the office much later than I should have.
PRE RUN
Kashi GoLean cereal w/skim milk, water & 2 FRS chews
POST RUN
SlimFast
Later, 5-grain oatmeal w/skim milk, water & multivitamin
Future blog topic reminders
No more negative thoughts for marathon.
Time goal & course strategy/study
Which running team?
3 mi. tempo @ 6:53/mi. 5 mi. total w/WU & CD
ACHIEVED
WU 1.07 @ 9:20/mi.
3.02 @ 6:50/mi. (6:51/6:49/6:52/0:08)
CD 1.48 @ 9:27
6:34 AM 71° 86% 5 mph
This run was on the schedule for yesterday but it didn't happen which I believe may have worked out for the best.
I finally went for a massage yesterday. I had the RMT work deep tissue on my legs and feet focusing on the IT band area. I must say that there were times when it hurt so bad that I wanted to scream but instead just grit my teeth telling myself that it was for the best and that I'd feel better later. I was right. I did feel much better the rest of the day. In fact, my legs felt better than they have in a long time. I scheduled another session for next Thursday (the day before leaving for Ogden) and may get another one early in the week. Who knows why I waited so long to do this!
Today's run started late due to a later-than-planned evening last night. Long story; short - I ended up playing basketball until about 9:30 then came home to watch the Jazz-Lakers game. I only stayed awake for the first quarter. After dropping Cameron off for his early morning, before-school activities, I usually just head to work. Today I dressed to run, dropped him off then drove a couple miles to the trail along Faulkey Gully. The gully trail isn't new. Whenever I run from the YMCA, I catch it two miles in to my run. I figured since I was running later commuter traffic would be bad and I didn't want to be on a road. The gully trail is a two-mile pavement trail with a few bends along the way.
I took an easy mile warm up. I didn't feel particularly good or bad. I did introduce a figure 4 stretch to my pre run routine that a woman at the RMT office showed me for ITB. It really hits the glutes. I did notice a general looseness in my legs during the warm up.
I took a very short break at the top of the trail. The tempo run called for 6:53 miles. I wondered if I could maintain it. A guy walked by with his dog and off I went. As usual, I started way too fast. After a quarter mile, I was easing slightly to get back to 6:51 for the first mile. I figured the fast start may have doomed Miles 2 and 3 for me.
My legs generally felt good. Early in Mile 2 the trail dips under a bridge for Louetta Road. I remembered Jonathan's encouragement to keep my knees down a couple weeks ago when we were running League Line Road. The downhill was too short to be a true test of downhill technique but I tried to keep the momentum on the corresponding uphill side. I passed a few walkers and runners along the way. It was a very nice morning. At the end of the trail, I made the turn. I was a bit slow for Mile 2 so I picked it up. After hitting 6:49 for Mile 2, I started Mile 3.
I was getting a bit tired but focused on breathing and form over much of Mile 3. I tried to "lean forward from my ankles" and to put slightly more energy "into the ground". I felt good. My legs were fine. I thought I should feel worse than I did. ... I don't know .... It was strange. My mind was telling me that I wouldn't be able to sustain the pace due to my overzealous start. Mile 3 came in at 6:52.
This was a good run for me. I took an easy cool down then stretched really good including the newly introduced figure 4 on the hood of my car. I drove home, got ready for work, and arrived in the office much later than I should have.
PRE RUN
Kashi GoLean cereal w/skim milk, water & 2 FRS chews
POST RUN
SlimFast
Later, 5-grain oatmeal w/skim milk, water & multivitamin
Future blog topic reminders
No more negative thoughts for marathon.
Time goal & course strategy/study
Which running team?
Monday, May 5, 2008
Sluggish
OBJECTIVE
5 mi. @ 8:15
ACHIEVED
5.85 mi. @ 8:17
7:32 PM 70° 78% 6 mph
This was a strange run. I was real sluggish at the start and stayed that way for about 2 1/2 miles. From that point, I loosened up and found some rhythm. My legs seemed sore but the knee wasn't uncomfortable. I could tell it wasn't 100% but it wasn't a factor.
My weekend nutrition and sleep weren't that great so I attribute my sluggishness to Cinco de Mayo (i.e., too much Mexican food!).
PRE RUN
2 doughnuts
POST RUN
water, 2 hamburgers, & 2 chocolate milk
5 mi. @ 8:15
ACHIEVED
5.85 mi. @ 8:17
7:32 PM 70° 78% 6 mph
This was a strange run. I was real sluggish at the start and stayed that way for about 2 1/2 miles. From that point, I loosened up and found some rhythm. My legs seemed sore but the knee wasn't uncomfortable. I could tell it wasn't 100% but it wasn't a factor.
My weekend nutrition and sleep weren't that great so I attribute my sluggishness to Cinco de Mayo (i.e., too much Mexican food!).
PRE RUN
2 doughnuts
POST RUN
water, 2 hamburgers, & 2 chocolate milk
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