OBJECTIVE
8 mi.@ 7:46-8:36
ACHIEVED
8.01 mi.@ 8:29
6:06 AM 75° 94% 2 mph
Met up with ChampionsFit at the Y for this morning's run. I haven't run with them for about a year so I only recognized a couple people. Went out with the lead group that included Tony, Seth and a couple other guys. I felt okay and was glad I had others to run with even though the conversation seemed a bit forced. I turned at 4 miles and Tony turned with me. The others continued on. Tony and I progressively picked it up over the return trip. I think it was one of those testosterone things. You know ... neither of us was really sure what the other was capable of but wasn't going to do anything to reveal weakness. I know, the whole thing is stupid but it's real nonetheless. It was fine with me as I was feeling pretty good and since we started the run slowly, the last couple miles around 8:00 per mile was fine to get my average pace for the run within the target range.
Hope to rest and relax over the rest of the weekend. I want to be well for Monday morning's run and the training week to come.
PRE RUN
Frosted Mini-wheats & skim milk
POST RUN
SlimFast
Later, water, multivitamin & "kitchen sink" smoothie (skim milk, plain low-fat yogurt, almonds, flax, banana, strawberries, blackberries, blueberries & honey
Saturday, June 20, 2009
Friday, June 19, 2009
Lost Week
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.17 mi.@ 8:25
5:07 AM 75° 94% 4 mph
I don't use Twitter so I don't really "get it" but isn't it just like the old telegram except you don't have to visit the local operator to transmit?
Here's my tweet-like catch for the past few days:
Woke up Tuesday with tell-tale raw, dry throat. Flew to DC for meeting. During meeting looked out conference room window at Washington Monument. Flew back to Houston. Slept almost the whole way. Not feeling well.
Hoped Wednesday would bring better day. Got up to run. Felt lousy. No energy. Didn't run. Went to work. Came home asleep by 9 pm.
Thursday-repeat of Wednesday. Not sure what's wrong. Seems somewhat like a head cold or allergies but I don't think that's it.
Friday (today) - woke up feeling slightly better. Decided to run; probably wouldn't make me feel worse! Low energy but fresh legs lead to strange run.
Good news on Wednesday. Garmin sent me a brand new Forerunner 205. I sent mine to them last Friday after all the trouble I've been having. After two years, it's out of warranty but they replaced it with a new one. I wonder what the shareholders think about that ...? It's an additional cost to the company but they're buying loyalty and devotion with me ....
Hope I'm feeling back to my old self soon. I had designs on making up the runs I missed but I don't think that's wise. I'll just let them go. Hopefully it's not a setback in my training.
PRE RUN
water
POST RUN
SlimFast & multivitamin
Later, water, oatmeal w/flax seed, almonds, brown sugar, cinnamon & skim milk
6 mi.@ 7:46-8:36
ACHIEVED
6.17 mi.@ 8:25
5:07 AM 75° 94% 4 mph
I don't use Twitter so I don't really "get it" but isn't it just like the old telegram except you don't have to visit the local operator to transmit?
Here's my tweet-like catch for the past few days:
Woke up Tuesday with tell-tale raw, dry throat. Flew to DC for meeting. During meeting looked out conference room window at Washington Monument. Flew back to Houston. Slept almost the whole way. Not feeling well.
Hoped Wednesday would bring better day. Got up to run. Felt lousy. No energy. Didn't run. Went to work. Came home asleep by 9 pm.
Thursday-repeat of Wednesday. Not sure what's wrong. Seems somewhat like a head cold or allergies but I don't think that's it.
Friday (today) - woke up feeling slightly better. Decided to run; probably wouldn't make me feel worse! Low energy but fresh legs lead to strange run.
Good news on Wednesday. Garmin sent me a brand new Forerunner 205. I sent mine to them last Friday after all the trouble I've been having. After two years, it's out of warranty but they replaced it with a new one. I wonder what the shareholders think about that ...? It's an additional cost to the company but they're buying loyalty and devotion with me ....
Hope I'm feeling back to my old self soon. I had designs on making up the runs I missed but I don't think that's wise. I'll just let them go. Hopefully it's not a setback in my training.
PRE RUN
water
POST RUN
SlimFast & multivitamin
Later, water, oatmeal w/flax seed, almonds, brown sugar, cinnamon & skim milk
Wednesday, June 17, 2009
Monday, June 15, 2009
York Minster Loop
OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 20 sec.
ACHIEVED
~5.1 mi.@ 8:23
high knees 20 sec.
bounding 20 sec.
~6 AM
It's getting warmer these days. Supposed to hit 100° today. I'm glad I got this one in before it got close to the century mark!
I was sluggish to start but loosened up after a couple miles.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 20 sec.
ACHIEVED
~5.1 mi.@ 8:23
high knees 20 sec.
bounding 20 sec.
~6 AM
It's getting warmer these days. Supposed to hit 100° today. I'm glad I got this one in before it got close to the century mark!
I was sluggish to start but loosened up after a couple miles.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Sunday, June 14, 2009
Training Schedule: June 14 - 20
Sunday - Rest
Monday - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 20 sec.
Tuesday - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Base Run
6 mi.@ base pace
Thursday - Fartlek Run
dynamic stretching warm-up
5 mi.@ base pace w/4x2 min intervals @ 3K pace "sprinkled in"
Friday - Base Run
6 mi.@ base pace
Saturday - Base Run
8 mi.@ base pace
Proprioceptive Cue: Floppy Feet
base pace = 7:46-8:36
recovery pace = 8:37 - 9:47
3K pace = 6:11
This is a "recovery" week which I'm happy to take. Although I'm generally feeling pretty good, the pull back comes at a good time. I also have a business trip this week that's going to make things a bit difficult schedule-wise but I'll figure out a way to get my runs in ... it most likely won't be exactly as scheduled above.
Monday - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 20 sec.
Tuesday - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Base Run
6 mi.@ base pace
Thursday - Fartlek Run
dynamic stretching warm-up
5 mi.@ base pace w/4x2 min intervals @ 3K pace "sprinkled in"
Friday - Base Run
6 mi.@ base pace
Saturday - Base Run
8 mi.@ base pace
Proprioceptive Cue: Floppy Feet
base pace = 7:46-8:36
recovery pace = 8:37 - 9:47
3K pace = 6:11
This is a "recovery" week which I'm happy to take. Although I'm generally feeling pretty good, the pull back comes at a good time. I also have a business trip this week that's going to make things a bit difficult schedule-wise but I'll figure out a way to get my runs in ... it most likely won't be exactly as scheduled above.
Make-up Run
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
~6.1 mi.@ 8:05
~7 AM
This was a makeup run for the day I missed last Thursday. I ended up rolling Thursday's run to Friday and missing Friday's run so that's what I did this morning. I went out-and-back to Wimbledon Forest. It was a nice morning and even though I was feeling a bit sluggish, my actual pace was faster than it felt. This is a good thing on the heels of yesterday's +11 miler.
The upcoming week is going to be tricky since I'll be travelling a bit.
PRE RUN
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
6 mi.@ 7:46-8:36
ACHIEVED
~6.1 mi.@ 8:05
~7 AM
This was a makeup run for the day I missed last Thursday. I ended up rolling Thursday's run to Friday and missing Friday's run so that's what I did this morning. I went out-and-back to Wimbledon Forest. It was a nice morning and even though I was feeling a bit sluggish, my actual pace was faster than it felt. This is a good thing on the heels of yesterday's +11 miler.
The upcoming week is going to be tricky since I'll be travelling a bit.
PRE RUN
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
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