OBJECTIVE
14 mi.@ 7:46-8:36
ACHIEVED
14.13 mi.@ 8:31
6:20 AM 75° 99% 1 mph
Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).
No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.
This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).
Glad to have it done.
For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.
PRE RUN
weight=163
water & cereal w/1% milk
POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin
Saturday, July 11, 2009
Wednesday, July 8, 2009
Easing It at Recovery Pace
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
6.16 mi.@ 9:02
6:04 AM 79° 94% 2 mph
Really feeling yesterday's intervals in my legs (and most likely still not recovered from Saturday's race). Just took it really easy over the course of the run today. No need to push it today. I've got mile repeats tomorrow.
PRE RUN
water
POST RUN
water, calcium & vitamins A & D, frosted mini wheats w/1% milk
2-6 mi.@ 8:37-9:46
ACHIEVED
6.16 mi.@ 9:02
6:04 AM 79° 94% 2 mph
Really feeling yesterday's intervals in my legs (and most likely still not recovered from Saturday's race). Just took it really easy over the course of the run today. No need to push it today. I've got mile repeats tomorrow.
PRE RUN
water
POST RUN
water, calcium & vitamins A & D, frosted mini wheats w/1% milk
Tuesday, July 7, 2009
Hammerin' Out the 400's ... in the Rain
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
12 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
1.94 mi. WU
dynamic stretching
87/89/88/90/88/84/83/85/85/83/82/85
1.73 mi. CD
Total miles = 9.53
Total time = 1:24:34
7:05 AM 75° 94% 8 mph rain
We've desperately needed rain here in Houston of late. It came this morning ... while I was running. Frankly, I didn't even mind that much.
My legs are still feeling the hills on the Peachtree course from Saturday. As a result I wasn't sure how today's intervals on the track were going to go. But I loosened up on the warm up over to the track then did some stretching before starting.
Last week I "cheated" between intervals by walking instead for jogging at a 8:37-9:46 pace. Today I felt surprisingly good during the first interval as 87 seconds felt easy. At that moment, I felt like I should be able to run them all day. So that prompted me to make the active recovery what it was supposed to be. Of course after the fourth interval I was sucking wind ... big time. I had hit it in 90 seconds (my slowest of the day) but I was only a third of the way through my set and felt myself falling off the cliff so at this point I started walking the 3-minute recovery periods. This cheat helped me get back on track. I did jog the recovery after the the ninth and eleventh intervals but it was really making a huge difference in my recovery for the next interval. Obviously I'm not getting the full benefit of the workout unless I'm hitting the recovery period at the recovery pace. So I've still got work to do. I think I've got another round of 400 meter intervals next week so I'll get at least one more chance to get it right!
PRE RUN
water & GrapeNut's w/1% milk
POST RUN
SlimFast & multivitamin
Later, smoothie (strawberries, blackberries, cherries, almonds, honey, flax, cranberry juice, yogurt)
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
12 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
1.94 mi. WU
dynamic stretching
87/89/88/90/88/84/83/85/85/83/82/85
1.73 mi. CD
Total miles = 9.53
Total time = 1:24:34
7:05 AM 75° 94% 8 mph rain
We've desperately needed rain here in Houston of late. It came this morning ... while I was running. Frankly, I didn't even mind that much.
My legs are still feeling the hills on the Peachtree course from Saturday. As a result I wasn't sure how today's intervals on the track were going to go. But I loosened up on the warm up over to the track then did some stretching before starting.
Last week I "cheated" between intervals by walking instead for jogging at a 8:37-9:46 pace. Today I felt surprisingly good during the first interval as 87 seconds felt easy. At that moment, I felt like I should be able to run them all day. So that prompted me to make the active recovery what it was supposed to be. Of course after the fourth interval I was sucking wind ... big time. I had hit it in 90 seconds (my slowest of the day) but I was only a third of the way through my set and felt myself falling off the cliff so at this point I started walking the 3-minute recovery periods. This cheat helped me get back on track. I did jog the recovery after the the ninth and eleventh intervals but it was really making a huge difference in my recovery for the next interval. Obviously I'm not getting the full benefit of the workout unless I'm hitting the recovery period at the recovery pace. So I've still got work to do. I think I've got another round of 400 meter intervals next week so I'll get at least one more chance to get it right!
PRE RUN
water & GrapeNut's w/1% milk
POST RUN
SlimFast & multivitamin
Later, smoothie (strawberries, blackberries, cherries, almonds, honey, flax, cranberry juice, yogurt)
Monday, July 6, 2009
... On Sore Legs ...
OBJECTIVE
7 mi.@ 7:46-8:36
ACHIEVED
7.24 mi.@ 8:19
5:57 AM 79° 89% 4 mph
There were some hills on the Peachtree course. I'm feeling them in my legs now! Soreness from the beginning of this run but I loosened up a bit over the last half of the run.
PRE RUN
lemonade
POST RUN
weight=159.5
water, multivitamin & oatmeal w/brown sugar & 2% milk
7 mi.@ 7:46-8:36
ACHIEVED
7.24 mi.@ 8:19
5:57 AM 79° 89% 4 mph
There were some hills on the Peachtree course. I'm feeling them in my legs now! Soreness from the beginning of this run but I loosened up a bit over the last half of the run.
PRE RUN
lemonade
POST RUN
weight=159.5
water, multivitamin & oatmeal w/brown sugar & 2% milk
Sunday, July 5, 2009
Training Schedule: July 5 - 11
Proprioceptive Cue: Axle Between the Knees
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 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
4 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
14 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 I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.
This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 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
4 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
14 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 I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.
This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.
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