Buena Park "Star Route"

Objective
8 mi.@ 7:46-8:36

Achieved
8.06 mi.@ 8:22

6:05 AM 69° 77% 0 mph

I'm wearing down from suboptimal nutrition and sleep.

Left the hotel and went out and back one-mile in each direction.

Pre Run

Post Run
Orange juice
Later, egg with English muffin, sausage

Finding the Tempo in Garden Grove

Objective
Dynamic stretching
1.5 mi. WU
4 mi. Tempo @ 6:39
1.5 CD

Achieved
stretching
1.51 WU (9:08/mi.)
4.00 mi.@ 6:37 (6:38/6:36/6:43/6:29)
1.53 CD (8:35/mi.)

5:48 AM 70° 78% 3 mph

Good tempo run was a challenge. Had a few stops and starts at traffic lights which effectively voids this as a "true tempo" run but it's a good substitute given I'm and running in an unfamiliar area while traveling.

This pace feels like it's right on the threshold of "something" for me. ... Perhaps my threshold pace ... ???

Pre Run
Nothing

Post Run

Orange juice and cereal

Wow!

Objective

Not sure what to say here. Started out as an 8 miler. I guess this ends up being my scheduled 14-miler.

Achieved
12.18 mi.@ 7:52

5:45 AM

I really don't know what happened today. This started out as a hopeful 8-miler with sore legs from yesterday. Once I got going though the entire run felt downhill. It was one of the strangest things I've experienced running. I thought I'd go out two miles from the hotel, turn south for two miles then run back the same way. Once I got going, I realized I was going to be "close" to the apartment we used to in. That was pre-running days ten years ago so I was fuzzy on distance and directions but kept going. I was curious to see the old place. I wondered if it was still there or renovated,etc. I pressed on and reached the apartment in the EXACT same condition as we left it ten years ago. It was a bit anticlimactic.

I felt good getting there except for a tweak to my right ankle on the Colorado Street sidewalk. But even that didn't slow me. I had concern about the return since I wasn't planning to go this far. I pressed it slightly as I worried a bit that the other 13 in the group my be waiting for me or wondering where I was. I clipped off the last few miles at 7:46/7:47/7:13/7:14 and felt good doing it.

I think the great weather and circumstances combined from a great run today.

Pre

Nothing

Post

Orange juice, apple juice, water and raisin bran w/2% milk

Rollers

OBJECTIVE
2-6 mi.@ 8:37-9:47

ACHIEVED
3.42 mi@ 8:37

5:27 AM 67° 85% 1 mph

Got out of the hotel room and just took off. Had no idea where I was going or how far. Caught some good rolling hills which felt good for a change from the Houston flats I usually run.

PRE RUN
nothing

POST RUN
strawberry banana smoothie & pumpkin bread

OBJECTIVE
2-6 mi. @ 8:37-9:47

ACHIEVED
5.14 mi.@ 9:02

5:40 AM 81° 84% 6 mph

Just an easy, uneventful recovery run this morning.

PRE RUN
weight=165
water

POST RUN
water, multivitamin, cashews & oatmeal w/brown sugar & 1% milk

How Does a Kilometer Feel?

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3x1K @ 6:11/mi. pace w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47

ACHIEVED
1.5 mi. WU
6:04/5:57/6:02
1.5 mi. CD

This was a tough run. I felt tired throughout. I suspect I could have used an extra recovery day from Saturday's 13-miler ... ???

I think the training theory at play here is to stretch the 400 meter intervals that I've been doing on the track the past four weeks. I had a bit of trouble conceptualizing - and therefore pacing - a 1 kilometer interval. I intuitively know what 800 meters is but one kilometer is an increment that I'm not familiar with in my running. I'll get a better handle on it over the next few weeks.

PRE RUN
weight = 163
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk

Training Schedule: July 19 - 25

Proprioceptive Cue: Falling Forward

Rest

Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds

1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

Recovery Run
2-6 mi. @ recovery pace

Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace

Recovery Run
2-6 mi. @ recovery pace

Progression Run
14 mi. - first 7 mi.@ base pace then negative mile splits until last mile @ half-marathon pace

base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
half marathon pace = 6:59

This week begins the "Build 2" phase of my marathon training. The training objectives over the next four weeks are to build endurance; increase my fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace.

This will be a challenging block of training that I'm looking forward to. I've also got the Richard Bouchard Memorial 10K to look forward to during this training block. I know I won't be peaking for that race but I still have high hopes for a good performance there.

This week is going to be a challenge as I'll be traveling some and I'm not exactly sure how I'm going to get my runs in. This is why I didn't set a particular day for each workout. I'm just planning to take them as they come and do my best to get them all in.