Unofficial: 42:12
Happy with the result. Having a bit of "buyer's remorse" as I feel like I could have done better. I lost concentration a few times along the way.
You know you're in the Bible Belt when there are people "witnessing" on the sidewalks along the race course. An Episcopal bishop was blessing runners with holy water too.
The course was challenging with some decent up's and down's.
"Every runner's greatest opponent is the wall--the wall of fatigue, that is. The goal of training is to push the wall of fatigue by increasing the maximum pace one can sustain from the start line to the finish line of a race. The goal of race execution is to actually run as fast as possible without hitting the wall before reaching the finish line. It's that simple." -------> Matt Fitzgerald <-------
Saturday, July 4, 2009
Friday, July 3, 2009
Easing It over a Few More Miles
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
6.09 mi.@ 8:53
9:06 AM 82° 86% 4 mph
I got out for an easy recovery run this morning. I kept telling myself to take it easy. I've got the Peachtree Road Race in Atlanta tomorrow and there's no reason to go blow it out this morning! This is the first race that I've actually trained right through. I haven't pulled back my mileage or rested. I did reshuffle this week's workout order but that's it.
I'm flying standby later today and I'm concerned that the flight is already full. Hopefully they have a seat for me! It would be a huge disappointment to be left at home for this one.
The race forecast is currently calling for 70° and 70% humidity. That should be a relief after what I've been running in lately!
No records or PR attempt tomorrow. My "A" goal is 42:00 and would require an absolutely perfect day. My "B" goal is 44:00.
PRE RUN
weight = 164
water
POST RUN
SlimFast & multivitamin
2-6 mi.@ 8:37-9:46
ACHIEVED
6.09 mi.@ 8:53
9:06 AM 82° 86% 4 mph
I got out for an easy recovery run this morning. I kept telling myself to take it easy. I've got the Peachtree Road Race in Atlanta tomorrow and there's no reason to go blow it out this morning! This is the first race that I've actually trained right through. I haven't pulled back my mileage or rested. I did reshuffle this week's workout order but that's it.
I'm flying standby later today and I'm concerned that the flight is already full. Hopefully they have a seat for me! It would be a huge disappointment to be left at home for this one.
The race forecast is currently calling for 70° and 70% humidity. That should be a relief after what I've been running in lately!
No records or PR attempt tomorrow. My "A" goal is 42:00 and would require an absolutely perfect day. My "B" goal is 44:00.
PRE RUN
weight = 164
water
POST RUN
SlimFast & multivitamin
Thursday, July 2, 2009
Chewed Up
OBJECTIVE
2-6 mi.@ 8:36-9:47
ACHIEVED
6.09 mi.@ 8:49
6:20 AM 72° 97% 0 mph
Took this one slow and easy. Legs are feeling chewed up from two speed workouts earlier in the week. Hopefully I get some spring back in them for Saturday's race. I may take an ice bath tonight.
PRE RUN
weight = 163.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
2-6 mi.@ 8:36-9:47
ACHIEVED
6.09 mi.@ 8:49
6:20 AM 72° 97% 0 mph
Took this one slow and easy. Legs are feeling chewed up from two speed workouts earlier in the week. Hopefully I get some spring back in them for Saturday's race. I may take an ice bath tonight.
PRE RUN
weight = 163.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
Wednesday, July 1, 2009
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretching
1.52 mi. WU
6:31/6:36/6:38
1.51 mi. CD
7:24 AM 77° 89% 2 mph
I missed yesterday's run. I was beat up from yesterday's track work and the fact that I spent Monday in the car taking Cam to camp in San Antonio then driving back. Monday evening I met an old friend for dinner while he was waiting to fly home at at the airport.
This morning I was still feeling a bit flat. I struggled over the last half to third of each mile interval. I hit all of my times but cheated in that my "active recoveries" between intervals consisted of walking rather than jogging at a recovery pace. This, of course, allows my heart rate to "catch up" before starting the next interval. I realize this blunts the training benefit of this workout but justified it given this morning's heat index and how I was feeling.
Now I have a couple of easy days before Saturday's race. I'm not sure what my goal for Saturday is going to be. I think the very best case scenario is 42:00 but that probably isn't realistic given the crowd and weather. I could be closer to 43 or 44.
PRE RUN
weight=162.5
water
POST RUN
SlimFast, multivitamin & oatmeal w/almonds, brown sugar, ground flax seed & skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretching
1.52 mi. WU
6:31/6:36/6:38
1.51 mi. CD
7:24 AM 77° 89% 2 mph
I missed yesterday's run. I was beat up from yesterday's track work and the fact that I spent Monday in the car taking Cam to camp in San Antonio then driving back. Monday evening I met an old friend for dinner while he was waiting to fly home at at the airport.
This morning I was still feeling a bit flat. I struggled over the last half to third of each mile interval. I hit all of my times but cheated in that my "active recoveries" between intervals consisted of walking rather than jogging at a recovery pace. This, of course, allows my heart rate to "catch up" before starting the next interval. I realize this blunts the training benefit of this workout but justified it given this morning's heat index and how I was feeling.
Now I have a couple of easy days before Saturday's race. I'm not sure what my goal for Saturday is going to be. I think the very best case scenario is 42:00 but that probably isn't realistic given the crowd and weather. I could be closer to 43 or 44.
PRE RUN
weight=162.5
water
POST RUN
SlimFast, multivitamin & oatmeal w/almonds, brown sugar, ground flax seed & skim milk
Monday, June 29, 2009
On Top of It!
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
10 x 400m @ 92 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
2.00 WU
87/81/85/85/84/86/85/84/84/79
1.99 CD
Total distance = 8.11
Total time = 1:20:23
5:20 AM 76° 94% 0 mph
This was a good workout. It didn't feel like it was going to be that good as I started out. I easied it over to the high school track then cranked out 10 repeats. There were about 40 cars in the parking lot which was unusual. Apparently some "boot camp" type training was in progress and using the football field.
The first interval felt relatively easy. I hit it in 87 seconds. From there, things just got better. I was on top of my times for each of the intervals. By the 8th interval, I was feeling spent but was still able to keep it together.
This is the kind of workout that feels good while I'm doing it and even better when I'm done.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, multivitamin, and GrapeNuts w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
10 x 400m @ 92 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
2.00 WU
87/81/85/85/84/86/85/84/84/79
1.99 CD
Total distance = 8.11
Total time = 1:20:23
5:20 AM 76° 94% 0 mph
This was a good workout. It didn't feel like it was going to be that good as I started out. I easied it over to the high school track then cranked out 10 repeats. There were about 40 cars in the parking lot which was unusual. Apparently some "boot camp" type training was in progress and using the football field.
The first interval felt relatively easy. I hit it in 87 seconds. From there, things just got better. I was on top of my times for each of the intervals. By the 8th interval, I was feeling spent but was still able to keep it together.
This is the kind of workout that feels good while I'm doing it and even better when I'm done.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, multivitamin, and GrapeNuts w/skim milk
Sunday, June 28, 2009
Training Schedule: June 28 - July 4
Proprioceptive Cue: Feeling Symmetry
SUNDAY - Rest
MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
THURSDAY - Recovery Run
2-6 mi.@ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery 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 began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.
Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.
SUNDAY - Rest
MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
THURSDAY - Recovery Run
2-6 mi.@ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery 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 began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.
Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.
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