This picture was way too good to pass up. My GI Joe (pre-kung fu grip days) was never so successful in the field!
Saturday, May 2, 2009
Found on the Internet
This picture was way too good to pass up. My GI Joe (pre-kung fu grip days) was never so successful in the field!
Friday, May 1, 2009
Running 96
OBJECTIVE
5 mi.@ 8:04
ACHIEVED
5.13 mi.@ 8:01
5:49 AM 73° 93% 5 mph
In a nod to the good ole college days, I thought I'd title this entry Running 101. I would then outline a couple basic running concepts that resurfaced in my mind while on today's run. However, I decided Running 101 is too advanced. It really should be Running 96 - the remedial version preceding Running 101.
First, I felt better today. Interesting I first noticed some improvement in my general running malaise yesterday. I even hit my objective pace today. So what's different about today than yesterday and the day before. Well, sometime ago I read from various sources that it takes longer to recover from race efforts than most people realize. I've thought about this before but, frankly, haven't given it much credence. Apparently this is more of a truism for "masters" runners (over 40 years old). Well, guess what folks? 1) I am over 40 years old; 2) I ran a hard, racing effort 6 days ago; 3) The race distance was 6.2 miles; and 4) Today is the sixth day since that race effort. Hmmmmmm .... Notice the symmetry in this. Does this mean I'm not really superhuman like I've imagined myself and that proper recovery really is an issue for runners in general and specifically for those training to optimize performance? What it means is I'm solidly within the bounds of normal and, yes, I need to recover properly from hard, race efforts AND hard training efforts.
Second, I have heard it suggested that a letter "grade" be assigned to each workout. Generally, if you hit your objectives or are slightly slower, you get an "A". If you are faster or longer, you get a "C". This is a penalty for over-doing it. If you're slower or shorter, you get a "B". This grading is a reflection of the importance of keeping each training run under control and positioning yourself for a good run the next time out.
Finally, with the recent rising temperatures and humidity, I've thought about the impact the heat index has on my running. While I'm not ready to admit my runs may be slowing due to the heat index (it's only May 1 ... and this is Houston ... for crying out loud!), it is a consideration as the heat index moves upward. There's an interesting running/heat index table at The Run Zone. Here's a link
That concludes today's remedial running thoughts. (Maybe I can remember them better as I move forward!)
PRE RUN
water
POST RUN
water, multivitamin & Cream of Wheat w/brown sugar & 1% milk
5 mi.@ 8:04
ACHIEVED
5.13 mi.@ 8:01
5:49 AM 73° 93% 5 mph
In a nod to the good ole college days, I thought I'd title this entry Running 101. I would then outline a couple basic running concepts that resurfaced in my mind while on today's run. However, I decided Running 101 is too advanced. It really should be Running 96 - the remedial version preceding Running 101.
First, I felt better today. Interesting I first noticed some improvement in my general running malaise yesterday. I even hit my objective pace today. So what's different about today than yesterday and the day before. Well, sometime ago I read from various sources that it takes longer to recover from race efforts than most people realize. I've thought about this before but, frankly, haven't given it much credence. Apparently this is more of a truism for "masters" runners (over 40 years old). Well, guess what folks? 1) I am over 40 years old; 2) I ran a hard, racing effort 6 days ago; 3) The race distance was 6.2 miles; and 4) Today is the sixth day since that race effort. Hmmmmmm .... Notice the symmetry in this. Does this mean I'm not really superhuman like I've imagined myself and that proper recovery really is an issue for runners in general and specifically for those training to optimize performance? What it means is I'm solidly within the bounds of normal and, yes, I need to recover properly from hard, race efforts AND hard training efforts.
Second, I have heard it suggested that a letter "grade" be assigned to each workout. Generally, if you hit your objectives or are slightly slower, you get an "A". If you are faster or longer, you get a "C". This is a penalty for over-doing it. If you're slower or shorter, you get a "B". This grading is a reflection of the importance of keeping each training run under control and positioning yourself for a good run the next time out.
Finally, with the recent rising temperatures and humidity, I've thought about the impact the heat index has on my running. While I'm not ready to admit my runs may be slowing due to the heat index (it's only May 1 ... and this is Houston ... for crying out loud!), it is a consideration as the heat index moves upward. There's an interesting running/heat index table at The Run Zone. Here's a link
That concludes today's remedial running thoughts. (Maybe I can remember them better as I move forward!)
PRE RUN
water
POST RUN
water, multivitamin & Cream of Wheat w/brown sugar & 1% milk
Thursday, April 30, 2009
Slight Improvement
OBJECTIVE
7 mi.@ 8:04
ACHIEVED
7.20 mi.@ 8:14
6:01 AM 72° 94% 8 mph
After a really good night's sleep, I'm feeling a bit better today. My legs even had a slightly perceptible bounce this morning. However, I'm still slower than scheduled pace and behind in mileage this week. I'll either run at Memorial Park tonight or in the morning (originally scheduled as an off day).
PRE RUN
weight 160
water
POST RUN
water & mini-wheats w/1% milk
7 mi.@ 8:04
ACHIEVED
7.20 mi.@ 8:14
6:01 AM 72° 94% 8 mph
After a really good night's sleep, I'm feeling a bit better today. My legs even had a slightly perceptible bounce this morning. However, I'm still slower than scheduled pace and behind in mileage this week. I'll either run at Memorial Park tonight or in the morning (originally scheduled as an off day).
PRE RUN
weight 160
water
POST RUN
water & mini-wheats w/1% milk
Wednesday, April 29, 2009
Still Recovering
OBJECTIVE
7 mi.@ 8:04
ACHIEVED
7.21 mi.@ 8:23
5:07 AM 73° 89% 12 mph
For some reason I'm still feeling pretty chewed up from Saturday's race. I took yesterday off and decided not to run the tempo that I was scheduled for today. My legs are heavy, my feet are still hurting a bit and my back seems to be having problems. I'll get this straightened out it's just going to take some time.
The power has been out at the house for a good portion of the last couple of days. The outage is very localized. We've had quite a bit of rain and there's been flooding in the area. There is a reason Houston is the Bayou City. Hmmmm ... what happens when you cover natural drainage with concrete, asphalt and steel. I'm not an engineer but I'm happy to "play" one on my blog ....
PRE RUN
POST RUN
water, multivitamin & 5-grain hot cereal w/brown sugar & 1% milk
7 mi.@ 8:04
ACHIEVED
7.21 mi.@ 8:23
5:07 AM 73° 89% 12 mph
For some reason I'm still feeling pretty chewed up from Saturday's race. I took yesterday off and decided not to run the tempo that I was scheduled for today. My legs are heavy, my feet are still hurting a bit and my back seems to be having problems. I'll get this straightened out it's just going to take some time.
The power has been out at the house for a good portion of the last couple of days. The outage is very localized. We've had quite a bit of rain and there's been flooding in the area. There is a reason Houston is the Bayou City. Hmmmm ... what happens when you cover natural drainage with concrete, asphalt and steel. I'm not an engineer but I'm happy to "play" one on my blog ....
PRE RUN
POST RUN
water, multivitamin & 5-grain hot cereal w/brown sugar & 1% milk
Monday, April 27, 2009
No Mo
OBJECTIVE
7 mi.@ 8:04
ACHIEVED
7.20 mi.@ 8:41
5:05 AM 73° 78% 8 mph
I'm feeling pretty beat up from Saturday's race especially my feet. I failed to stretch properly after the race and didn't take a cool down run. My feet are swollen; most likely for the new shoes.
PRE RUN
weight 161
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
7 mi.@ 8:04
ACHIEVED
7.20 mi.@ 8:41
5:05 AM 73° 78% 8 mph
I'm feeling pretty beat up from Saturday's race especially my feet. I failed to stretch properly after the race and didn't take a cool down run. My feet are swollen; most likely for the new shoes.
PRE RUN
weight 161
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Sunday, April 26, 2009
Apr 26 – May 2 Training Schedule
Sun: Rest
Mon: Easy 7 mi.@ 8:04
Tue: Easy 6 mi.@ 8:04
Wed: 7 mi. w/5 mi. Tempo @ 6:50
Thu: Easy 6 mi.@ 8:04
Fri: Rest
Sat: Long 11 mi.@ 8:04
Mon: Easy 7 mi.@ 8:04
Tue: Easy 6 mi.@ 8:04
Wed: 7 mi. w/5 mi. Tempo @ 6:50
Thu: Easy 6 mi.@ 8:04
Fri: Rest
Sat: Long 11 mi.@ 8:04
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