OBJECTIVE
12 mi.@ 7:46-8:36
ACHIEVED
12.02 mi.@ 8:29
5:57 AM 79° 93% 5 mph
I ran solo from the YMCA this morning. It was a warm, humid morning so I eased myself into it. I generally felt fine until a little less than 3 miles to go. At that point I felt like I was running in quicksand. Then to add insult to injury (mental), it felt like someone handed me a piano. (Okay enough with the cliches already.) I'm trying to say the final couple of miles were tough. I haven't gone this distance since the half marathon 6 weeks ago ... and it felt like it! Looking at the details of my run the pace dropped off some over the last couple miles but it wasn't too bad. I just think the weather caught up with me. I was also trying to complete the run without any water or nutritional supplements. Even though I ate and drink before starting out, I reached for my Carb BOOM! energy gel with about 4 miles to go and stopped for a drink with about 3 miles left.
I was glad to get this one in. I'm also happy that tomorrow is a rest day. I worked up a huge blister on my right, big toe. Hopefully tomorrow's rest gives the blister a chance to clear up a bit.
PRE RUN
weight = 163
water
POST RUN
SlimFast
Later, water, multivitamin & strawberry smoothie
Saturday, June 27, 2009
Friday, June 26, 2009
Alternate Plan
OBJECTIVE
2-6 mi.@ 8:36-9:47
ACHIEVED
3.01 mi.@ 8:54
8:53 PM 88° 49% 7 mph
My run didn't happen this morning. I got up but was feeling beat up and lazy. I'm sorry to admit that six miles seemed like a long ways and a big commitment today.
Off to work I went with a loose plan to run later in the day. Temperatures pushed into triple digits this afternoon.
I waited until the sun had set and stopped at Memorial Park for a loop before going home. On days like today, I just need to remember that it's a recovery day and the schedule calls for 2-6 miles; not 6 exclusively.
PRE RUN
water
POST RUN
hamburger, apple slices & orange drink
2-6 mi.@ 8:36-9:47
ACHIEVED
3.01 mi.@ 8:54
8:53 PM 88° 49% 7 mph
My run didn't happen this morning. I got up but was feeling beat up and lazy. I'm sorry to admit that six miles seemed like a long ways and a big commitment today.
Off to work I went with a loose plan to run later in the day. Temperatures pushed into triple digits this afternoon.
I waited until the sun had set and stopped at Memorial Park for a loop before going home. On days like today, I just need to remember that it's a recovery day and the schedule calls for 2-6 miles; not 6 exclusively.
PRE RUN
water
POST RUN
hamburger, apple slices & orange drink
Thursday, June 25, 2009
OBJECTIVE
dynamic stretching
1.5 mi. warm-up @ 8:36-9:47
2 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
WU - 1.51 mi.
6:36/6:35
CD - 1.52 mi.
Total distance = 5.41 mi.
Total time = 45:06
5:12 AM 81° 79% 4 mph
It was noticeably warmer this morning. I figured that may cause me to be slower than planned for my mile repeats. Fortunately, I was only scheduled for 2 and fortunately I was able to come in very close to my planned 6:39. The second one was tough though. With the heat, humidity, and only a 2 minute recovery in between repeats, I was sucking wind pretty good during the middle half of the second mile. I held it together though and was able to stay close to the targeted pace then pulled it out over the last quarter mile.
I've got a good training week going. I'm looking forward to an easy recovery run tomorrow then 12 miles on Saturday.
PRE RUN
weight=163.5
water
POST RUN
SlimFast, multivitamin, water, & frosted mini-wheats w/1% milk
dynamic stretching
1.5 mi. warm-up @ 8:36-9:47
2 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
WU - 1.51 mi.
6:36/6:35
CD - 1.52 mi.
Total distance = 5.41 mi.
Total time = 45:06
5:12 AM 81° 79% 4 mph
It was noticeably warmer this morning. I figured that may cause me to be slower than planned for my mile repeats. Fortunately, I was only scheduled for 2 and fortunately I was able to come in very close to my planned 6:39. The second one was tough though. With the heat, humidity, and only a 2 minute recovery in between repeats, I was sucking wind pretty good during the middle half of the second mile. I held it together though and was able to stay close to the targeted pace then pulled it out over the last quarter mile.
I've got a good training week going. I'm looking forward to an easy recovery run tomorrow then 12 miles on Saturday.
PRE RUN
weight=163.5
water
POST RUN
SlimFast, multivitamin, water, & frosted mini-wheats w/1% milk
Wednesday, June 24, 2009
Recovery
OBJECTIVE
2 - 6 mi.@ 8:37-9:46
ACHIEVED
6.17 mi.@ 9:01
5:31 AM 73° 94% 2 mph
My legs were still pretty shredded from yesterday's speed workout on the track (maybe it was the shoes ... the Nike Lunar Trainers are not my friends!). I took today's run the the maximum scheduled distance but took it slow. I made it a true recovery run. I've got another key workout tomorrow and I want to be ready to hit it strong.
PRE RUN
weight = 165.5
water
POST RUN
weight = 161.5
water, multivitamin & low-fat, cinnamon & almond granola w/1% milk
2 - 6 mi.@ 8:37-9:46
ACHIEVED
6.17 mi.@ 9:01
5:31 AM 73° 94% 2 mph
My legs were still pretty shredded from yesterday's speed workout on the track (maybe it was the shoes ... the Nike Lunar Trainers are not my friends!). I took today's run the the maximum scheduled distance but took it slow. I made it a true recovery run. I've got another key workout tomorrow and I want to be ready to hit it strong.
PRE RUN
weight = 165.5
water
POST RUN
weight = 161.5
water, multivitamin & low-fat, cinnamon & almond granola w/1% milk
Tuesday, June 23, 2009
Back to the Track
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 6:11 pace (92) w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretching
2.00 mi. WU
92/82/80/82/82/82/84/78
1.91 CD
Total distance = 7.27 mi.
Total time = 1:10:19
5:33 AM 73° 100% 0 mph
I hammered this workout pretty good ... and felt decent doing it too. It's been a while since I've been on the track for intervals. Maybe my body and mind (???) missed it! It was another humid morning (can't get higher than 100%, can it?). Even with the temperature at 73°, it was very hot. While running over to the track, I decided that I had a choice today: I figured the heat index would be adding time to my splits ... maybe something like 4 seconds for each 400. If I'd calculated correctly, my adjusted goal time would be 96 rather than 92. I decided I'd try hitting the 92 then adjust from there if necessary. In order to give myself a chance, I decided that rather than jog my recoveries between intervals that I'd walk. I honestly don't know if this is a form of "cheating" or not. Obviously I'm giving myself an improved chance at full recovery by walking rather than jogging.
Anyway I hit 92 on my first 400. I felt "okay". I hadn't pushed it and felt it was a comfortable pace. On the second 400, I popped an 82 and kind of lived there for the rest of the session. I didn't look at my Garmin during the 400's. I just ran them by feel until hearing the 5-seconds-to-finish indicator - then I'd look down and ease to the finish.
I'm happy with my consistency and happy with how I felt overall. I am wondering about my potential cheating by walking though. Did I shortchange today's efforts by doing so?
PRE RUN
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 6:11 pace (92) w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretching
2.00 mi. WU
92/82/80/82/82/82/84/78
1.91 CD
Total distance = 7.27 mi.
Total time = 1:10:19
5:33 AM 73° 100% 0 mph
I hammered this workout pretty good ... and felt decent doing it too. It's been a while since I've been on the track for intervals. Maybe my body and mind (???) missed it! It was another humid morning (can't get higher than 100%, can it?). Even with the temperature at 73°, it was very hot. While running over to the track, I decided that I had a choice today: I figured the heat index would be adding time to my splits ... maybe something like 4 seconds for each 400. If I'd calculated correctly, my adjusted goal time would be 96 rather than 92. I decided I'd try hitting the 92 then adjust from there if necessary. In order to give myself a chance, I decided that rather than jog my recoveries between intervals that I'd walk. I honestly don't know if this is a form of "cheating" or not. Obviously I'm giving myself an improved chance at full recovery by walking rather than jogging.
Anyway I hit 92 on my first 400. I felt "okay". I hadn't pushed it and felt it was a comfortable pace. On the second 400, I popped an 82 and kind of lived there for the rest of the session. I didn't look at my Garmin during the 400's. I just ran them by feel until hearing the 5-seconds-to-finish indicator - then I'd look down and ease to the finish.
I'm happy with my consistency and happy with how I felt overall. I am wondering about my potential cheating by walking though. Did I shortchange today's efforts by doing so?
PRE RUN
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, June 22, 2009
CUJO!
OBJECTIVE
7 mi.@ 7:46 - 8:36
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
ACHIEVED
7.06 mi.@ 8:19
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
5:41 AM 74° 98% 0 mph
I went out and back to Wimbledon Forest Drive then added on two loops around the block at home this morning. It was a steamy, humid morning. My legs felt fine and everything was generally good until about the 5 mile point.
I saw a lone dog ahead on the right side of the street. He was a large, black dog meandering around sniffing things. As I approached, I edged to the far left side of the road. As soon as I passed, he ran toward me growling with teeth bared. I turned hard to face him and yelled out something. He stopped in his tracks. Each time I turned to continue he moved aggressively toward me again. Realizing I couldn't turn my back on him, I slowly walked backwards for about sixty yards until he let me out of his range. The whole encounter gave me quite a jolt of adrenaline.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & GrapeNuts w/1% skim milk
7 mi.@ 7:46 - 8:36
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
ACHIEVED
7.06 mi.@ 8:19
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
5:41 AM 74° 98% 0 mph
I went out and back to Wimbledon Forest Drive then added on two loops around the block at home this morning. It was a steamy, humid morning. My legs felt fine and everything was generally good until about the 5 mile point.
I saw a lone dog ahead on the right side of the street. He was a large, black dog meandering around sniffing things. As I approached, I edged to the far left side of the road. As soon as I passed, he ran toward me growling with teeth bared. I turned hard to face him and yelled out something. He stopped in his tracks. Each time I turned to continue he moved aggressively toward me again. Realizing I couldn't turn my back on him, I slowly walked backwards for about sixty yards until he let me out of his range. The whole encounter gave me quite a jolt of adrenaline.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & GrapeNuts w/1% skim milk
Sunday, June 21, 2009
Training Schedule: June 21-27
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
2 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
12 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wrapped up the base phase of my marathon training cycle. The objectives for that phase were to build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity.
This week begins the "Build 1 Phase". The objectives of this phase are to continue building aerobic capacity and endurance, increase fatigue resistance at 3,000 meter pace and 10K pace.
I get the opportunity to spend time on the track during this cycle.
I will also have a tune-up race during this phase. The Peachtree Road Race in Atlanta on the Fourth of July will give me a chance to assess my overall fitness. With 55,000 other runners and high humidity and temperature, this race doesn't set up for me to make an attempt at a PR. I also don't plan to pull back my training at all for it. So it truly will be a training run.
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
2 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
12 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wrapped up the base phase of my marathon training cycle. The objectives for that phase were to build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity.
This week begins the "Build 1 Phase". The objectives of this phase are to continue building aerobic capacity and endurance, increase fatigue resistance at 3,000 meter pace and 10K pace.
I get the opportunity to spend time on the track during this cycle.
I will also have a tune-up race during this phase. The Peachtree Road Race in Atlanta on the Fourth of July will give me a chance to assess my overall fitness. With 55,000 other runners and high humidity and temperature, this race doesn't set up for me to make an attempt at a PR. I also don't plan to pull back my training at all for it. So it truly will be a training run.
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