A Bit of Editorializing

OBJECTIVE
6 - 8 mi. Easy

ACHIEVED
4.01 mi.@ 8:34/mi.

5:29 AM 73F 94% 0 mph

I flipped yesterday's and today's workout so only had 3 - 4 miles for today. I felt fine and took the old Nike+ gear out to get it calibrated just in case I run the Human Race this weekend.

Has anyone else noticed how horrible Nike's website for this event is or is it just me? I think their concept is excellent but the execution via the website is horrific. (I am not a "Nike guy" but on very rare occasion don their apparel.) For that matter, Nike's whole + system of syncing runs online using Apple's iPod is pretty bad too. I consider myself reasonably savvy when it comes it most technology. So it just seems shocking to me that a world-class name like Nike is so inept with their online offerings.

Stepping off my soapbox now ... To rest up for tomorrow's 20-miler.

PRE RUN
weight = 159#
1/2 Clif bar & water

POST RUN
1/2 Clif bar, chocolate milk, multivitamin, steel cut oats w/brown sugar & skim milk

Change of Plan

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
6.17 mi.@ 8:41/mi.

4:49 AM 73F 96% 0 mph

Legs felt fine today. This was a good thing following yesterday's intervals and my lethargy late in the day. The way I was feeling also led me to a self-debate about going a little farther than planned. Over the first mile, I debated the merits of flipping today's scheduled run for tomorrow's. Shortly before reaching the turnaround for 4 miles, I decided I'd go for 6. I was feeling fine and figured my legs might deal with Saturday's 20-miler better if Friday's run was 4 rather than 6 (ultimately probably not a big deal). In addition, Nike's "Human Race" 10K is Sunday which I am considering. Monday is Labor Day which I would like to run some. All of this leads to less rest than I'm used to so I figured front-loading a couple miles wasn't a bad idea.

I was up early ... couldn't sleep. Stressed about work, I suppose.

Last night after work, I planned to catch a "training run" for the Nike race. I had scant details ... only start time and location. Long story short - I missed the group by 2 minutes, found out they were going for 5K, got back in my car and drove home. Ahhhh, the joys of living in the 4th largest city in the US. You never really know exactly how long it will take to get somewhere. However, it wasn't a total loss. I got information about the race.

PRE RUN
weight = 160#
1 chocolate macadamia nut & water

POST RUN
chocolate milk, multivitamin, oatmeal w/flax, brown sugar & skim milk

Wobbly

OBJECTIVE
8 mi. w/9 x 2 min.@ 6:40/mi. & 2 min. active recovery

ACHIEVED
8.38 mi.@ 8:43/mi.
WU 2.42 mi.@ 9:27/mi.
7:10/ (dodging 4 abreast joggers/walkers in the dark at the top of the trail!)
6:36/
6:30/
6:57/
6:42/
6:46/
6:44/
6:55/
6:32/
CD 1.63 mi.@ 8:42/mi.

5:23 AM 72° 97% 0 mph

I felt wobbly on my feet this morning. A sure reminder I need to continue paying attention to my physical therapy exercises.

I wasn’t mentally into this one until about half way. I didn’t check my watch much at all so I didn’t know how fast or slow the intervals were. I started counting my strides and found that somehow kept me more consistent … so long as I didn’t lose count! Synced up breathing and stride rate by counting 1-2-3-4; 2-2-3-4; 3-2-3-4, …. I would count up 20 reps then start over. Found that I couldn’t ever quite make it through 4 sets before the 2 minutes ended.

After recovering, I felt strong going back to the car at the Y.

PRE RUN
½ Clif bar & water

POST RUN
SlimFast
Later, water, multivitamin, granola w/skim milk

Just Running

OBJECTIVE
6 - 8 mi. Easy

ACHIEVED
6.18 mi.@ 8:40/mi.

5:07 AM 73F 94% 0 mph

Just my ordinary 6-miler on the Wimbledon Forest loop.  ... rather uneventful ....

I haven't committed to a marathon goal time yet.  But it seems I've been thinking about it nonstop.  I'm convinced a big part of my success in St. George last year was due to picking "the correct" time target (there were other significant factors too: running with Alex, fear of the unknown, weight training, etc.).  I also believe part of my failure in Ogden was due to picking a bad time target.  I just don't know how to pick the "right" time.  I got extremely lucky in STG.  Having said all of that gives the foundation of some of my thoughts while running today.  In summary, I'm having a difficult time envisioning myself stringing 26.2 sub-8 minute miles together.  That's based on how I've felt during recent long runs and even over my shorter runs lately.  I know the weather is going to be much more favorable.  I'll also have the benefit of a taper.  There will be race day excitement.  But I won't be running with Alex or Jonathan like my other marathons.  I haven't been weight training this cycle.  Mentally I still have questions about my IT band.  I also have the recent bad experience of walking it in at my last marathon and 30K.  This is acknowledgement of weakness and "makes it okay" to shut it down if I'm not having my best day.

I still don't know exactly what my goal time is going to be but expect it to fall somewhere between 3:40 and 3:20.  There's less than 3 weeks of hard work remaining before training shifts to the nerve whacking taper.  I'll find my goal over that time.

PRE RUN
1/2 Clif bar & water

POST RUN
chocolate milk, multivitamin, water, & GrapeNuts w/skim milk

Uneventful Stretching of the Legs

OBJECTIVE
3 - 4 mi. Slow

ACHIEVED
4.02 mi.@ 8:56/mi.

4:56 AM 75F 83% 5 mph

Just stretched out over the Stuebner-Airline Loop this morning. Got decent sleep last night. Hopefully that continues with the regularity of school starting today and the Olympics wrapping up.

The men's Olympic marathon was absolutely unbelievable! A group of about 12 blistered the first 10K at under 30 minutes. The conditions weren't right for such an insane pace. But as the group became 10 then 7 then 4, they held the pace. Ultimately a 21-year Kenyan pulled away with a couple miles to go. He looked STRONG and finished strong with an Olympic record.

US runners made good solid efforts but never ran with the leaders. Dathan Ritzenheim took 9th, Ryan Hall 10th, and Brian Sell 22nd.

While watching, I realized that broadcasting a marathon must be a logistical nightmare. The cameras rightfully stayed with the lead pack. But that only left me wondering what was going on with the guys further back. I also wondered about the fate of the runners who started with the leaders but faded. Did they finish? Did they need medical attention (as the commentators kept suggesting early on)? So many unanswered questions?

PRE RUN
water & 1 macadamia nut chocolate

POST RUN
water, multivitamin, oatmeal w/flax, cinnamon, brown sugar & skim milk

August 24 - 30 Training Schedule

Sunday: Rest
Monday: 3 - 4 mi. Slow
Tuesday: 6 - 8 mi. Easy
Wednesday: 8 mi. incl. 9x2 min.@ 6:40/mi. & 2 min. jog
Thursday: 3 - 4 mi. Slow
Friday: 6 - 8 mi. Easy
Saturday: 20 mi. w/pickup over last 3 mi.