OBJECTIVE
8 mi. easy
ACHIEVED
8.32 mi. @ 8:37/mi.
7:11 AM 71° 87% 5 mph
I was happy that the group got together today. I wanted to get 8 miles and really wasn't looking forward to getting it on our own. Stephanie, Laurie, Randy, Chris, and I rolled over a route that kept us close to Memorial Park in case any of use needed a bailout option given we're still recovering from the marathon. It was fun to rehash marathon stories and catch up. Since I missed the Zions Park and Las Vegas legs of the trip, I was happy to hear others' impressions of those locations and the events that occurred there.
It sounds like several of our group will be running a half marathon in a couple weeks. I expect to be out of town so I'll miss that one. Later, some of the group are doing a 50k trail run in Huntsville. ... don't think I'll be up for that one!
"Every runner's greatest opponent is the wall--the wall of fatigue, that is. The goal of training is to push the wall of fatigue by increasing the maximum pace one can sustain from the start line to the finish line of a race. The goal of race execution is to actually run as fast as possible without hitting the wall before reaching the finish line. It's that simple." -------> Matt Fitzgerald <-------
Saturday, October 11, 2008
Thursday, October 9, 2008
More Stretching
OBJECTIVE
3 mi. slow
ACHIEVED
3.02 mi. @ 9:33/mi.
5:17 AM 50° 97% 0 mph
Legs felt better overall but somewhat fatigued by the last mile.
3 mi. slow
ACHIEVED
3.02 mi. @ 9:33/mi.
5:17 AM 50° 97% 0 mph
Legs felt better overall but somewhat fatigued by the last mile.
Tuesday, October 7, 2008
Am I Moving?
OBJECTIVE
2 mi. jog
ACHIEVED
2.01 mi. jog
4:40 AM 75° 96% 2 mph
My legs are still very sore from the marathon and I have trouble walking but I figured getting them moving would help flush the pollutants and hopefully speed recovery. I was barely crawling at the start. On a normal day, I'm sure I could walk faster than I was "running" today. Slowly but surely I loosened up but the entire run was very, very slow overall. I made my way out one mile then headed back to the house. I'll see how I'm feeling later today but plan on doing the same tomorrow morning over 3 miles.
PRE RUN
water
POST RUN
SlimFast
5-grain hot cereal w/flax, brown sugar & 1% milk
water & multivitamin
2 mi. jog
ACHIEVED
2.01 mi. jog
4:40 AM 75° 96% 2 mph
My legs are still very sore from the marathon and I have trouble walking but I figured getting them moving would help flush the pollutants and hopefully speed recovery. I was barely crawling at the start. On a normal day, I'm sure I could walk faster than I was "running" today. Slowly but surely I loosened up but the entire run was very, very slow overall. I made my way out one mile then headed back to the house. I'll see how I'm feeling later today but plan on doing the same tomorrow morning over 3 miles.
PRE RUN
water
POST RUN
SlimFast
5-grain hot cereal w/flax, brown sugar & 1% milk
water & multivitamin
Monday, October 6, 2008
Credits
Stephanie Burlet Page (3:28:11) - my perpetual coach; leader of Saturday long runs; coordinator of out-of-town events; savior at Mile 22!
Laurie Aaron - example of "crazy" training; calming seatmate for bus ride to start; presenter of my finisher's medal and recipient of my only post-run hug!
Josh Rayner (3:18:51) - true grit and determination; great training partner
Randy Posejpal (3:29:48) - a metronome; master of sarcastic wit that can fuel an entire long run conversation
Stacey Almond (3:19:34) - always "up" for one more hill or a pickup at the finish of a long run; knows more about shoes than any person should
Jonathan Bennett - occasional training partner; dedicated student of all aspects of running - if he doesn't know the answer, he'll find it.
Bob Bond - occasional training partner; proof that you can get faster over time; great storyteller who makes miles melt away
Dr. John Cianca - diagnosed and prescribed treatment for my post-Ogden marathon knee problems; shared great wisdom about focusing my training objectives; let me know that I have "talent"
Dani Nguyen - expert physical therapist who didn't accept my BS; pushed me hard and got results; she very literally got me back on the road again
Amalia Bilek - best massage therapist; I still don't know how a woman that small can make me hurt in places I didn't know I had! ... hurt so good that is ....
fastrunningblog.com - inspiring information, stories, and opinions of average Joe's to Olympic Trials marathoners; the cumulative knowledge there is unbelievable and the environment is very nurturing for someone finding their way in running.
therunzone.com - a solid site with expert training techniques
Tom "Tinman" Schwartz - Tinman identified the huge discrepancy between my speed and endurance. On June 4, he calculated my marathon pace at 7:55/mile. Using his training techniques perfectly prepared me to do just that in St. George.
Scott Zimmerman - for his custom St. George pace chart. I've used it twice now and it's like magic. His formulas account for the varied terrain perfectly. Deserves a Nobel prize for his work!
TodayIRun Blog readers and Commenters - Thank you for the encouragement! It helps to know you're out there. I feel more accountable for my training and really appreciate the "shout outs".
My Family - Thanks for "letting" me train. Everyone knows the real work of a marathon is done long before the gun at the starting line. Thank you for the support.
Laurie Aaron - example of "crazy" training; calming seatmate for bus ride to start; presenter of my finisher's medal and recipient of my only post-run hug!
Josh Rayner (3:18:51) - true grit and determination; great training partner
Randy Posejpal (3:29:48) - a metronome; master of sarcastic wit that can fuel an entire long run conversation
Stacey Almond (3:19:34) - always "up" for one more hill or a pickup at the finish of a long run; knows more about shoes than any person should
Jonathan Bennett - occasional training partner; dedicated student of all aspects of running - if he doesn't know the answer, he'll find it.
Bob Bond - occasional training partner; proof that you can get faster over time; great storyteller who makes miles melt away
Dr. John Cianca - diagnosed and prescribed treatment for my post-Ogden marathon knee problems; shared great wisdom about focusing my training objectives; let me know that I have "talent"
Dani Nguyen - expert physical therapist who didn't accept my BS; pushed me hard and got results; she very literally got me back on the road again
Amalia Bilek - best massage therapist; I still don't know how a woman that small can make me hurt in places I didn't know I had! ... hurt so good that is ....
fastrunningblog.com - inspiring information, stories, and opinions of average Joe's to Olympic Trials marathoners; the cumulative knowledge there is unbelievable and the environment is very nurturing for someone finding their way in running.
therunzone.com - a solid site with expert training techniques
Tom "Tinman" Schwartz - Tinman identified the huge discrepancy between my speed and endurance. On June 4, he calculated my marathon pace at 7:55/mile. Using his training techniques perfectly prepared me to do just that in St. George.
Scott Zimmerman - for his custom St. George pace chart. I've used it twice now and it's like magic. His formulas account for the varied terrain perfectly. Deserves a Nobel prize for his work!
TodayIRun Blog readers and Commenters - Thank you for the encouragement! It helps to know you're out there. I feel more accountable for my training and really appreciate the "shout outs".
My Family - Thanks for "letting" me train. Everyone knows the real work of a marathon is done long before the gun at the starting line. Thank you for the support.
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