OBJECTIVE
60 - 90 minutes easy, long run
ACHIEVED
1:42:25 (12.07 mi.@ 8:29/mi.)
6:38 AM 57° 94% 0 mph
I was happy to meet Randy and Stacey at Memorial Park for a run today. I had planned on running 10 miles on my own from the Y but Randy put out an email yesterday and got us together. It was good to have others to run with again.
My legs were pretty thrashed from the week of speed work but it was a beautiful morning and I had good company ... so it was a good day on the roads. I'm looking forward to a rest day tomorrow. My body needs it.
PRE RUN
water, sunflower seeds & corn flakes w/non-fat, lactose-free milk
POST RUN
Water w/lemon, ginger, mint leaves & cucumber
Later, Cream of Wheat w/non-fat, lactose-free milk
Saturday, March 21, 2009
Friday, March 20, 2009
Old Guy in Lane 3 Hits the Track for 200's
OBJECTIVE
Warmup 15 minutes Easy
8 x 200 meters (0:40) with 400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 18:56 minutes (1.90 mi.@ 9:58/mi.)
37 / 39 / 40 / 39 / 40 / 42 / 40 / 37
Cooldown 17:47 minutes (1.99 mi.@ 8:56/mi.)
6:03 AM 49° 97% 2 mph mist
My legs are pretty beat up. I’m sure it’s the speed work this week and the physical therapy that I’ve cranked up in an attempt to avoid an injury due to the speed work. Conclusion: speed work is hard on the body!
I made my way over to the track at the high school. I hit the track at about the same time as several distance runners from the high school. I was surprised to see them there at 6:20 AM on a Friday morning but the more I thought about it; it made some sense. They must not have a meet today AND they must want their Friday afternoon/evening free. Anyway, I was the old guy in Lane 3 trying to crank out 200 meter repeats.
It actually went pretty well. I hit my times in all but the fifth of eight repeats.
I finished around the same time the students did then slogged my way home.
PRE RUN
Weight = 158
corn flakes w/lactose-free, fat-free milk
POST RUN
Water, raisins, sunflower seeds & corn flakes w/lactose-free, fat-free milk
Warmup 15 minutes Easy
8 x 200 meters (0:40) with 400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 18:56 minutes (1.90 mi.@ 9:58/mi.)
37 / 39 / 40 / 39 / 40 / 42 / 40 / 37
Cooldown 17:47 minutes (1.99 mi.@ 8:56/mi.)
6:03 AM 49° 97% 2 mph mist
My legs are pretty beat up. I’m sure it’s the speed work this week and the physical therapy that I’ve cranked up in an attempt to avoid an injury due to the speed work. Conclusion: speed work is hard on the body!
I made my way over to the track at the high school. I hit the track at about the same time as several distance runners from the high school. I was surprised to see them there at 6:20 AM on a Friday morning but the more I thought about it; it made some sense. They must not have a meet today AND they must want their Friday afternoon/evening free. Anyway, I was the old guy in Lane 3 trying to crank out 200 meter repeats.
It actually went pretty well. I hit my times in all but the fifth of eight repeats.
I finished around the same time the students did then slogged my way home.
PRE RUN
Weight = 158
corn flakes w/lactose-free, fat-free milk
POST RUN
Water, raisins, sunflower seeds & corn flakes w/lactose-free, fat-free milk
Thursday, March 19, 2009
A Beautiful Evening at the Park
OBJECTIVE
30 – 45 minutes Easy
ACHIEVED
35:08 (4.02 mi.@ 8:44/mi.)
6:48 PM 73° 39% 6 mph
It was a beautiful evening for a run at the park. I took it easy but, oddly, it still passed by quickly. I completed a loop and started a second loop until I hit 30 minutes of running time then I turned back to the start.
I saw Joe Oviedo, my old Power in Motion coach. He was running with the Tornadoes and they were flying; obviously putting in some speed work.
PRE RUN
water
POST RUN
SlimFast
30 – 45 minutes Easy
ACHIEVED
35:08 (4.02 mi.@ 8:44/mi.)
6:48 PM 73° 39% 6 mph
It was a beautiful evening for a run at the park. I took it easy but, oddly, it still passed by quickly. I completed a loop and started a second loop until I hit 30 minutes of running time then I turned back to the start.
I saw Joe Oviedo, my old Power in Motion coach. He was running with the Tornadoes and they were flying; obviously putting in some speed work.
PRE RUN
water
POST RUN
SlimFast
Wednesday, March 18, 2009
Evening Speed Anyone?
OBJECTIVE
Warmup 15 minutes Easy
8 x 400 meters (1:30) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:23 (1.96 mi.@ 8:52/mi.)
1:31 / 1:31 / 1:28 / 1:29 / 1:30 / 1:28 / 1:28 / 1:25
Cooldown 17:48 (1.98 mi.@ 8:59/mi.)
8:02 PM 66° 64% 6 mph
I didn’t go out this morning as my legs didn’t feel like it and I went on a cooking frenzy before leaving for the office. I prepared two hot meals for myself to take to the office. The plan was to eat an early lunch and early dinner at the office then hit the track in the evening. During the day, it occurred to me that the track at Memorial Park is asphalt compared to the rubberized asphalt at Klein High. Figuring the rubberized version would be easier on my legs, I drove home to run at the high school. It’s not the easiest thing for me to get out of the house in the evening once I’m home from work!
I finally got out and on my way at 8. My left hamstring felt a bit strained or something on my warmup run to the track. I wondered if it would be a problem once I got going but thankfully it wasn’t an issue.
I set my goal time for the quarter mile repeats at 1:30. This was manageable as I hit the times but I was definitely working. I was very happy with the consistency of my times. There was only a 3 second difference between the slowest and fastest of my first 7 repeats. For the last one, I was excited about being done and cranked it up slightly.
This was a good, challenging workout.
Two footnotes: First, the high school JV baseball was playing a game on the field next to the track that finished precisely at the time I finished which meant I was running back through the parking lot while the baseball families were going to there cars. I saw several of our baseball friends but no one seemed to recognize me … out of context I suppose.
Second, I think I was a bit dehydrated today. I started a new approach to nutrition today … nothing dramatic. It lasts for 4 days and is supposed to be nutritionally sound. I used one of my running nutrition books to make sure I would be getting enough total calories based on my size and activity level. The meals are bland and it’s too early to tell if there’s any benefit. I’ll have a better idea over the next few days. If I have a breakthrough, I’ll report it.
Finally, I am confirmed for the Ogden half marathon on May 16. I’ll probably stick with my speed work through next week culminating with the Run The Woodlands 5K on March 28. From that point, I’ll shift my regimen to focus on the half.
PRE RUN
Water
POST RUN
Water & blueberry smoothie
Warmup 15 minutes Easy
8 x 400 meters (1:30) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:23 (1.96 mi.@ 8:52/mi.)
1:31 / 1:31 / 1:28 / 1:29 / 1:30 / 1:28 / 1:28 / 1:25
Cooldown 17:48 (1.98 mi.@ 8:59/mi.)
8:02 PM 66° 64% 6 mph
I didn’t go out this morning as my legs didn’t feel like it and I went on a cooking frenzy before leaving for the office. I prepared two hot meals for myself to take to the office. The plan was to eat an early lunch and early dinner at the office then hit the track in the evening. During the day, it occurred to me that the track at Memorial Park is asphalt compared to the rubberized asphalt at Klein High. Figuring the rubberized version would be easier on my legs, I drove home to run at the high school. It’s not the easiest thing for me to get out of the house in the evening once I’m home from work!
I finally got out and on my way at 8. My left hamstring felt a bit strained or something on my warmup run to the track. I wondered if it would be a problem once I got going but thankfully it wasn’t an issue.
I set my goal time for the quarter mile repeats at 1:30. This was manageable as I hit the times but I was definitely working. I was very happy with the consistency of my times. There was only a 3 second difference between the slowest and fastest of my first 7 repeats. For the last one, I was excited about being done and cranked it up slightly.
This was a good, challenging workout.
Two footnotes: First, the high school JV baseball was playing a game on the field next to the track that finished precisely at the time I finished which meant I was running back through the parking lot while the baseball families were going to there cars. I saw several of our baseball friends but no one seemed to recognize me … out of context I suppose.
Second, I think I was a bit dehydrated today. I started a new approach to nutrition today … nothing dramatic. It lasts for 4 days and is supposed to be nutritionally sound. I used one of my running nutrition books to make sure I would be getting enough total calories based on my size and activity level. The meals are bland and it’s too early to tell if there’s any benefit. I’ll have a better idea over the next few days. If I have a breakthrough, I’ll report it.
Finally, I am confirmed for the Ogden half marathon on May 16. I’ll probably stick with my speed work through next week culminating with the Run The Woodlands 5K on March 28. From that point, I’ll shift my regimen to focus on the half.
PRE RUN
Water
POST RUN
Water & blueberry smoothie
Tuesday, March 17, 2009
Memorial Park Loop
OBJECTIVE
30 – 45 min.
ACHIEVED
24:53 (3.04 mi.@ 8:11/mi.)
7:03 PM 65° 66% 2 mph
Stopped by Memorial Park after work for a loop before going home. My legs were feeling yesterday’s track workout.
PRE RUN
water
POST RUN
SlimFast
30 – 45 min.
ACHIEVED
24:53 (3.04 mi.@ 8:11/mi.)
7:03 PM 65° 66% 2 mph
Stopped by Memorial Park after work for a loop before going home. My legs were feeling yesterday’s track workout.
PRE RUN
water
POST RUN
SlimFast
Monday, March 16, 2009
Back to the Track
OBJECTIVE
Warmup 15 minutes Easy
6 x 800 meters (3:00) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:07 (1.91 mi.@ 8:58/mi.)
3:04 / 2:59 / 3:01 / 3:03 / 3:11 / 3:07
Cooldown 18:55 (1.99 mi.@ 9:30/mi.)
6:49 AM 48° 100% 0 mph fog
Well, it was back to the track for me this morning. My legs seemed to still be feeling Saturday’s 5K. I also think I set my goal time of 3:00 per 800 a bit too fast. I wasn’t sure where I should be so I used the McMillan Running website. Based on my 19:43 5K time, speed workouts for 800’s should either be: 2:53 – 3:01 for middle distance runners and 3:01 – 3:09 for long distance runners. My ego forced me to choose the top end of the middle distance. In retrospect, the top end of the long distance is probably closer to the correct goal pace for me.
The workout was challenging. Surprisingly to me, I was alone on the track at Klein High in a dense fog. Starting this late, I didn’t think I’d be alone. And heavy morning fog is a bit unusual.
I was happy to get them in. When leaving the track, it was about time for school to start. I saw Rory Jones who was off for a run with the cross country/track team. He asked me if I was running. I told him, “6 800’s.” I must not have looked good because he said, “That’s a tough workout. Do you need a ride home?” I told him I was fine and off he went to catch the rest of his group. I slogged home … slowly.
If I’m going to be serious about these speed workouts, I absolutely have to be diligent about my physical therapy for my IT band. I felt it ever-so-slightly today. Running fast in circles seems to be a problem. I’m sure this is what brought it on in the very first place back in November 2007.
PRE RUN
Weight = 158.5
Warmup 15 minutes Easy
6 x 800 meters (3:00) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:07 (1.91 mi.@ 8:58/mi.)
3:04 / 2:59 / 3:01 / 3:03 / 3:11 / 3:07
Cooldown 18:55 (1.99 mi.@ 9:30/mi.)
6:49 AM 48° 100% 0 mph fog
Well, it was back to the track for me this morning. My legs seemed to still be feeling Saturday’s 5K. I also think I set my goal time of 3:00 per 800 a bit too fast. I wasn’t sure where I should be so I used the McMillan Running website. Based on my 19:43 5K time, speed workouts for 800’s should either be: 2:53 – 3:01 for middle distance runners and 3:01 – 3:09 for long distance runners. My ego forced me to choose the top end of the middle distance. In retrospect, the top end of the long distance is probably closer to the correct goal pace for me.
The workout was challenging. Surprisingly to me, I was alone on the track at Klein High in a dense fog. Starting this late, I didn’t think I’d be alone. And heavy morning fog is a bit unusual.
I was happy to get them in. When leaving the track, it was about time for school to start. I saw Rory Jones who was off for a run with the cross country/track team. He asked me if I was running. I told him, “6 800’s.” I must not have looked good because he said, “That’s a tough workout. Do you need a ride home?” I told him I was fine and off he went to catch the rest of his group. I slogged home … slowly.
If I’m going to be serious about these speed workouts, I absolutely have to be diligent about my physical therapy for my IT band. I felt it ever-so-slightly today. Running fast in circles seems to be a problem. I’m sure this is what brought it on in the very first place back in November 2007.
PRE RUN
Weight = 158.5
Sunday, March 15, 2009
Mar 15 - 21 Training Schedule
Sun: Rest
Mon: 6 x 800
Tue: 30 – 40 min. Easy
Wed: 8 x 400
Thu: 30 – 40 min. Easy
Fri: 8 x 200
Sat: 60 – 90 min. Easy
Mon: 6 x 800
Tue: 30 – 40 min. Easy
Wed: 8 x 400
Thu: 30 – 40 min. Easy
Fri: 8 x 200
Sat: 60 – 90 min. Easy
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