OBJECTIVE
13 mi.@ 7:46-8:36
ACHIEVED
13.14 mi.@ 8:58
5:52 AM 78° 77% 0 mph
I was happy to get back with the group for a run. Today's contingent consisted of Josh, Randy, John, Augie, and me. Randy created a nice route for us from Memorial Park down to Rice University and part way around the campus loop then back to Memorial Park.
I was a bit worried this morning before leaving the house because I was "feeling" my left IT band. This is never a good thing. I have got to get back to doing my physical therapy exercises to avoid having any downtime with my ITB. My theory is that the flare up is due to the speed work in my current training program. I'm running intervals on Tuesdays and repeats on Thursdays. My ITB blew up originally (late 2007) when I was on the Furman training program with two speed sessions per week. Last summer I didn't have any problem on Tinman's program with only one speed session per week. Maybe I've stumbled on the correct cause-and-effect relationship here ... ???
Anyway, I was unsure of what today's run would bring. I wore my newest/best shoes and hoped for the best. Fortunately, the pace was modest and I didn't have any problems.
It was good to get back together with my running friends and hear Randy's and Josh's accounts of their IronMan experiences in Idaho last month.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Saturday, July 18, 2009
Friday, July 17, 2009
Keepin' It in the Recovery Zone
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Thursday, July 16, 2009
Mile Repeats Ain't Easy for Me
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
Wednesday, July 15, 2009
Tuesday, July 14, 2009
Pleasant Intervals ... An Oxymoron ... ???
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Monday, July 13, 2009
Uneventful 5-miler
OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
Sunday, July 12, 2009
Training Schedule: July 12 - 18
Proprioceptive Cue: Running Against a Wall
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 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
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 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 wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 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
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 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 wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
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