OBJECTIVE
13 mi. Slow (>8:38/mi.)
ACHIEVED
14.8 mi.@ 8:26
6:35 AM 70° 94% 7 mph light mist
Funny thing ... wasn't it just yesterday that I was wondering when I'd get the spring back in my legs? I think I found it today and didn't even realize it. Let me explain.
The group was scheduled for 10 miles. Traditionally there isn't a formal route for the last, "short" long run before a marathon. We just figure out where we're going when we get together Saturday morning. Since my schedule was for 13 miles and the group wasn't starting until 7 AM, I got to the park early and took what felt like a slow loop for 3 miles. I really thought I was probably around 8:45-50 pace. Well, my splits were actually 8:31/8:01/8:03. Of course, that isn't a land speed record but based on how I was feeling ... I'd have to say the tapering benefits are kicking in.
I timed it perfectly and met the group for the planned 10 miles. The routing was much looser than normal and we meandered around then headed back toward the park but realized that we weren't going to get 10 miles so added on a bit extra to get the miles. From my total mileage above, you can see the add-on was about 1.8 miles more the planned.
So in summary, I ran farther and faster than I should have today but felt pretty good doing it.
Now for the other news. Of course, the marathon is next weekend and, of course, the reason I didn't sign up for the Houston marathon is because this is my busiest time of the year at work. Long story - short: yesterday 2 weeks were pulled out of the timeline for the project I'm working on. Meaning everything is now due 2 weeks earlier. I've come to expect the unexpected this time of year. It's just the way things go. I'd say the marathon is now a less than 50/50 proposition. I've really got to get on top of things over the next few days in order to give myself the chance to get away next weekend. I've joked about it but this literally is going to be a "game time" decision. It may be Friday before I know if I'll be running the marathon on Sunday.
For the record, today's group included: Stephanie, Stuart, Laurie, Michelle, William, Randy, Josh, Aaron and me.
PRE RUN
Kashi GoLean cereal w/skim milk
POST RUN
SlimFast
Saturday, January 10, 2009
Friday, January 9, 2009
Am I Feeling Right?
OBJECTIVE
3 mi. Slow (>8:38 mi.)
ACHIEVED
3.03 mi.@ 8:32/mi.
6:01 AM 54° 99% 0 mph fog
A little faster than I wanted. I’m not feeling rejuvenated like it seems I should be two weeks into my taper. I’ve got a few aches and soreness but it’s very minor … nothing really. It just doesn't seem like my legs are coming back to life.
PRE RUN
Nothing
POST RUN
Weight = 161.5#
Water, multivitamin & 5-grain hot cereal w/skim milk
3 mi. Slow (>8:38 mi.)
ACHIEVED
3.03 mi.@ 8:32/mi.
6:01 AM 54° 99% 0 mph fog
A little faster than I wanted. I’m not feeling rejuvenated like it seems I should be two weeks into my taper. I’ve got a few aches and soreness but it’s very minor … nothing really. It just doesn't seem like my legs are coming back to life.
PRE RUN
Nothing
POST RUN
Weight = 161.5#
Water, multivitamin & 5-grain hot cereal w/skim milk
Thursday, January 8, 2009
Putting the SLOW in a Slow Run
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 mi. Slow (>8:38/mi.)
ACHIEVED
3.04 mi.@ 8:44/mi.
6:14 AM 44F 93% 0 mph
Didn't feel that great.
Tried an active warmup rather than the typical static routine.
PRE RUN
weight = 159.5
nothing
POST RUN
water, multivitamin & wheat chex w/skim milk
Wednesday, January 7, 2009
Pushing the Threshold
OBJECTIVE
1 mi. warm up
4 x 1 mi.@ lactate threshold (6:55) w/2 min. jogging recovery
1 mi. cool down
ACHIEVED
1.00 mi. WU - 9:55
4 x 1 mi. - 6:49/6:29/6:38/6:34
1.02 mi. CD - 7:53/mi.
5:38 AM 36° 79% 2 mph
Here's the blog entry for the same threshold workout that I did 10 days before the St. George marathon.
It was another cool morning. Aaron had planned to run with me so I dropped by his place before heading to the Y. After waiting for 15 minutes and still seeing no lights or movement, I went on ahead without him.
Beforehand this run seemed easy and hard all at the same time. After all it was only 6 miles and 2 of those miles were warm up and cool down. But pushing the pace would be tough. Enough thinking about it finally! Get on with it!
The warm up mile was slow then I was off. My pace was slow at first but I think that was just the GPS "catching up to me". I felt pretty good. At the end of the first interval, I passed two groups of runners out for a morning run. I guessed they were preparing for the Houston marathon in 10 days. After the first threshold mile, I doubled back on my route for 2 minutes of jogging recovery.
I really took off on the second mile. I knew the other runners were up ahead and had a good head start on me while I was jogging in the other direction. I wanted to catch them and "blow by" so they could see how fast I was. Over the first 1/2 mile, I didn't see them around the turns on the streets but I reeled them in soon enough. This extra incentive prompted a much-too-fast mile from me and I believe it impacted the remaining 2 intervals.
After a 2 minute jog, I turned back on the trail for the third mile. I tried to do a better job of maintaining a constant pace. I was however feeling the prior interval and seemed to be having a bit of trouble recovering.
Another 2 minute jog heading back out then it was on to the last mile interval. I can always do one more, right? I like that feeling when I'm not quite done but know I'm going to be able to finish the workout and that I'm on track for a good one by hitting my times.
I wanted to start slow and finish fast over the last mile. The starting slow wasn't a problem. And I was able to increase the pace but then I was just stuck at that pace and didn't seem to be able to cut it down a couple more times like I intended. That's fine just the same as my time was good. In fact this workout was a good one.
Looking back to the link above at the same workout before the St. George marathon. I was faster today by a significant margin. The workout wasn't a "killer" but it was "comfortably hard".
The purpose of a lactate threshold run like today is push yourself to the point where you "go anaerobic" rather than aerobic. At this point your body is producing lactic acid faster than your muscles can clear this waste product. If I calculated the threshold pace correctly (the only real way to determine lactate threshold pace is blood testing while working out) then I took myself right to that point then gave myself a break with the recovery jog. This time should have allowed my muscles to clear the lactic acid while still keeping my heart rate up. Of course, I'll never run this fast in a marathon but it's good practice for the body to become efficient at clearing lactic acid buildup. It's what causes muscle fatigue and pain.
Today's run was a success. I think it's the last hard run I'll have for a while. I've got slow 3-milers each of the next 2 days before a slow 13-miler on Saturday.
I came home and did all of my IT band PT exercises. I noticed increased flexibility today. I suspect that's from doing the exercises right after the run when the muscles are good and warmed up.
PRE RUN
FRS concentrate
POST RUN
SlimFast
Later, water, multivitamin, zinc supplement, & oatmeal w/flax, almonds, brown sugar & skim milk
1 mi. warm up
4 x 1 mi.@ lactate threshold (6:55) w/2 min. jogging recovery
1 mi. cool down
ACHIEVED
1.00 mi. WU - 9:55
4 x 1 mi. - 6:49/6:29/6:38/6:34
1.02 mi. CD - 7:53/mi.
5:38 AM 36° 79% 2 mph
Here's the blog entry for the same threshold workout that I did 10 days before the St. George marathon.
It was another cool morning. Aaron had planned to run with me so I dropped by his place before heading to the Y. After waiting for 15 minutes and still seeing no lights or movement, I went on ahead without him.
Beforehand this run seemed easy and hard all at the same time. After all it was only 6 miles and 2 of those miles were warm up and cool down. But pushing the pace would be tough. Enough thinking about it finally! Get on with it!
The warm up mile was slow then I was off. My pace was slow at first but I think that was just the GPS "catching up to me". I felt pretty good. At the end of the first interval, I passed two groups of runners out for a morning run. I guessed they were preparing for the Houston marathon in 10 days. After the first threshold mile, I doubled back on my route for 2 minutes of jogging recovery.
I really took off on the second mile. I knew the other runners were up ahead and had a good head start on me while I was jogging in the other direction. I wanted to catch them and "blow by" so they could see how fast I was. Over the first 1/2 mile, I didn't see them around the turns on the streets but I reeled them in soon enough. This extra incentive prompted a much-too-fast mile from me and I believe it impacted the remaining 2 intervals.
After a 2 minute jog, I turned back on the trail for the third mile. I tried to do a better job of maintaining a constant pace. I was however feeling the prior interval and seemed to be having a bit of trouble recovering.
Another 2 minute jog heading back out then it was on to the last mile interval. I can always do one more, right? I like that feeling when I'm not quite done but know I'm going to be able to finish the workout and that I'm on track for a good one by hitting my times.
I wanted to start slow and finish fast over the last mile. The starting slow wasn't a problem. And I was able to increase the pace but then I was just stuck at that pace and didn't seem to be able to cut it down a couple more times like I intended. That's fine just the same as my time was good. In fact this workout was a good one.
Looking back to the link above at the same workout before the St. George marathon. I was faster today by a significant margin. The workout wasn't a "killer" but it was "comfortably hard".
The purpose of a lactate threshold run like today is push yourself to the point where you "go anaerobic" rather than aerobic. At this point your body is producing lactic acid faster than your muscles can clear this waste product. If I calculated the threshold pace correctly (the only real way to determine lactate threshold pace is blood testing while working out) then I took myself right to that point then gave myself a break with the recovery jog. This time should have allowed my muscles to clear the lactic acid while still keeping my heart rate up. Of course, I'll never run this fast in a marathon but it's good practice for the body to become efficient at clearing lactic acid buildup. It's what causes muscle fatigue and pain.
Today's run was a success. I think it's the last hard run I'll have for a while. I've got slow 3-milers each of the next 2 days before a slow 13-miler on Saturday.
I came home and did all of my IT band PT exercises. I noticed increased flexibility today. I suspect that's from doing the exercises right after the run when the muscles are good and warmed up.
PRE RUN
FRS concentrate
POST RUN
SlimFast
Later, water, multivitamin, zinc supplement, & oatmeal w/flax, almonds, brown sugar & skim milk
Tuesday, January 6, 2009
Slow Roll in the Rain
OBJECTIVE
7 mi. Slow (>8:38/mi.)
ACHIEVED
7.21 mi.@ 8:44 mi.
5:30 AM 41° 95% 3 mph light rain
Felt sluggish this morning. That's a bit surprising to me given the taper. However, I am still in the very early stages of tapering so maybe I'm just not feeling the benefits yet. I look forward to getting the spring back in my legs.
I ran with Aaron in the rain. The rain itself wasn't that big of a deal. I've actually been expecting it on every run since last Saturday. Hopefully it clears for tomorrow's intervals. Aaron plans to join me and for now we are planning to run from the YMCA.
PRE RUN
weight = 159.0#
water, ginger snap granola w/skim milk
POST RUN
water, multivitamin, chocolate milk & 5-grain hot cereal w/brown sugar & skim milk
7 mi. Slow (>8:38/mi.)
ACHIEVED
7.21 mi.@ 8:44 mi.
5:30 AM 41° 95% 3 mph light rain
Felt sluggish this morning. That's a bit surprising to me given the taper. However, I am still in the very early stages of tapering so maybe I'm just not feeling the benefits yet. I look forward to getting the spring back in my legs.
I ran with Aaron in the rain. The rain itself wasn't that big of a deal. I've actually been expecting it on every run since last Saturday. Hopefully it clears for tomorrow's intervals. Aaron plans to join me and for now we are planning to run from the YMCA.
PRE RUN
weight = 159.0#
water, ginger snap granola w/skim milk
POST RUN
water, multivitamin, chocolate milk & 5-grain hot cereal w/brown sugar & skim milk
Monday, January 5, 2009
Run 2 of 2 for the Day
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:32/mi.
113 m. – 27.81 (6:39/mi.)
113 m. – 27.80 (6:39/mi.)
113 m. – 25.23 (6:02/mi.)
6:40 PM 43° 87% 9 mph
It was a chilly evening. Memorial Park was a lot quieter than it usually is at this time of the day but I was still surprised at how many people there were given the much cooler temperature. I amused myself by noting the extreme differences in people's attire. I saw a couple guys in shorts and short-sleeved shirts and a few others in shorts and long sleeves. There were some women in shorts too. There were others on the opposite end of the spectrum. For example, full jogging suit with winter coat, scarf and hat. There were a few variations of this "look". I've got to give everyone credit for being out there tonight ... no matter what it took to get there.
My legs felt fine. My cardio felt fine. I felt slow.
Seven miles in the the morning ... I'll see how I feel then ....
PRE RUN
nothing
POST RUN
SlimFast
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:32/mi.
113 m. – 27.81 (6:39/mi.)
113 m. – 27.80 (6:39/mi.)
113 m. – 25.23 (6:02/mi.)
6:40 PM 43° 87% 9 mph
It was a chilly evening. Memorial Park was a lot quieter than it usually is at this time of the day but I was still surprised at how many people there were given the much cooler temperature. I amused myself by noting the extreme differences in people's attire. I saw a couple guys in shorts and short-sleeved shirts and a few others in shorts and long sleeves. There were some women in shorts too. There were others on the opposite end of the spectrum. For example, full jogging suit with winter coat, scarf and hat. There were a few variations of this "look". I've got to give everyone credit for being out there tonight ... no matter what it took to get there.
My legs felt fine. My cardio felt fine. I felt slow.
Seven miles in the the morning ... I'll see how I feel then ....
PRE RUN
nothing
POST RUN
SlimFast
Run 1 of 2 for the Day
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace
ACHIEVED
3.04 mi.@ 8:29/mi.
no strides
5:35 AM 46° 76% 9 mph
Ran with Aaron this morning. Everything generally felt fine. I did physical therapy for my IT bands last night. As a precaution, I plan to complete that PT every other day for about 10 days. On the off days, I’m considering a core routine.
Almost forgot to mention that I tried a new warmup routine. It was a bit haphazard so I need to try it a few more times to determine if it's better than what I've been doing.
PRE RUN
Weight = 160.5#
Water
POST RUN
Water, multivitamin, zinc supplement, oatmeal w/flax, brown sugar & skim milk
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace
ACHIEVED
3.04 mi.@ 8:29/mi.
no strides
5:35 AM 46° 76% 9 mph
Ran with Aaron this morning. Everything generally felt fine. I did physical therapy for my IT bands last night. As a precaution, I plan to complete that PT every other day for about 10 days. On the off days, I’m considering a core routine.
Almost forgot to mention that I tried a new warmup routine. It was a bit haphazard so I need to try it a few more times to determine if it's better than what I've been doing.
PRE RUN
Weight = 160.5#
Water
POST RUN
Water, multivitamin, zinc supplement, oatmeal w/flax, brown sugar & skim milk
Sunday, January 4, 2009
Training Schedule: January 4 - 10
Sun – Rest
Mon – 2 runs: 3 mi. Slow w/3x100 @ 5K
Tue – 7 mi. Slow
Wed – 6 mi. incl. 1 mi. Easy; 4x30 striders; 4x1 mi.@ Lactate Threshold (LT = 6:55) w/ 2 min. rest; 1 mi. Easy
Thu – 3 Slow
Fri – 3 Slow
Sat – 13 Slow w/6x100@ 5K
Mon – 2 runs: 3 mi. Slow w/3x100 @ 5K
Tue – 7 mi. Slow
Wed – 6 mi. incl. 1 mi. Easy; 4x30 striders; 4x1 mi.@ Lactate Threshold (LT = 6:55) w/ 2 min. rest; 1 mi. Easy
Thu – 3 Slow
Fri – 3 Slow
Sat – 13 Slow w/6x100@ 5K
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