OBJECTIVE
18 mi.@ 7:46-8:36
ACHIEVED
18.06 mi.@ 8:19
7:16 AM 77° 84% 0 mph
Got home late from the Astros-Marlins game last night (Astros win 1-0). Hadn't formalized anything for today's run and knew that the group wasn't getting together. Have thought for the past couple days, it would be useful to go to Conroe to run some hills. Sent Jonathan a text before going to bed after 11 pm. Figured it was too late for him. But when I woke up to my 6 am alarm had a text from him that he'd be at my house at 6:30. We drove to League Line Road in Conroe.
The first four miles down and back to the marina where fine. The hills were tough but we managed a brisk 8:13/mile pace. We stopped at the car for liquids then set off through Teaswood. We hit Carter Moore Drive 8.7 miles in. I wasn't feeling very strong and it was getting warmer. I had envisioned heading down to Highway 105 then back to the car. This wasn't a good idea and Jonathan pointed it out. So we headed back to the car figuring we could add on for mileage once we got there. We would also be able to rehydrate. This turned out to be a good decision. The risk in it of course is that it would be tough to leave to car to get the additional mileage. Our overall pace to that point was holding at a solid 8:12/mile.
The trek back to the car felt plodding and I was losing conviction. We drank and caught our breath briefing at the car. We also decided that traffic was too heavy to run back down to the marina so we set out retracing the steps from which we came. We took a random side street along the way to explore. Jonathan seemed strong but I wasn't. Down the side street we found a park and took a water break then headed back toward the car. As we got closer, it became clear we would be about a mile short. I wasn't capable of imagining adding on to get the mile. We took a side street for a small add-on before reaching League Line Road then crossed over to add more on the north side of LLR. Shortly before hitting the parking lot, I heard the mile beep of my Garmin. Thankful to have completed a tough 18-miler and grateful for Jonathan joining me. I absolutely would not have been able to get it in without him. We kept the conversation and pace going, which in turn kept me going.
Breaking the run into 6-mile segments, revealed the following over the variable terrain:
1- 6 mile pace: 8:11 per mile
2-12 mile pace: 8:08 per mile
13-18 mile pace: 8:39 per mile
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, 2 poached eggs, 2 blueberry pancakes w/blueberry syrup, lemonade (I know that's weird!???) & vast quantities of water.
Saturday, August 22, 2009
Friday, August 21, 2009
Leaden
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
4.02 mi.@ 9:09
6:27 AM 80° 90% 0 mph
Running on heavy legs this morning ....
PRE RUN
weight=162
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
4.02 mi.@ 9:09
6:27 AM 80° 90% 0 mph
Running on heavy legs this morning ....
PRE RUN
weight=162
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Thursday, August 20, 2009
Tough Tempo
OBJECTIVE
Dynamic stretching warm up
1.5 mi. Warm up @ 8:37-9:47
5.5 mi. Tempo run @ 6:39/mi.
1.5 mi. Cool down @ 8:37-9:47
ACHIEVED
Dynamic stretch
1.61 mi. WU
5.50 mi. Tempo @ 7:04/mi.
1.61 mi. CD
Total time = 1:09:53
Total distance = 8.71
5:40 AM 80° 87% 0 mph
Hard tempo this morning. It was warmer than it has been lately. I'll post weather and splits data when I have access to my computer later. Given the heat index (which I estimate to be 95¤), I'm happy with my effort and the result even though I ended up 6 seconds slower per mile than planned. I really had to work hard and I didn't surrender to the conditions or the way I was feeling. I also need to compare this tempo to last week's (5 mi.@ 6:39).
Update: I guess I was just a whining wimp. The heat index was only 87°, not 95°. Last week's tempo ended up being 5 miles at 6:50 per mile (even though it was scheduled for 6:39.) Last week's weather was a bit better; 75° and 90%. Sometime back I read that each degree over 60° adds one second to your pace. That being the case, today's pace becomes 6:37-6:44 and last week was around 6:35. I choose to accept that as good science!
PRE RUN
Water
POST RUN
SlimFast & multivitamin
Dynamic stretching warm up
1.5 mi. Warm up @ 8:37-9:47
5.5 mi. Tempo run @ 6:39/mi.
1.5 mi. Cool down @ 8:37-9:47
ACHIEVED
Dynamic stretch
1.61 mi. WU
5.50 mi. Tempo @ 7:04/mi.
1.61 mi. CD
Total time = 1:09:53
Total distance = 8.71
5:40 AM 80° 87% 0 mph
Hard tempo this morning. It was warmer than it has been lately. I'll post weather and splits data when I have access to my computer later. Given the heat index (which I estimate to be 95¤), I'm happy with my effort and the result even though I ended up 6 seconds slower per mile than planned. I really had to work hard and I didn't surrender to the conditions or the way I was feeling. I also need to compare this tempo to last week's (5 mi.@ 6:39).
Update: I guess I was just a whining wimp. The heat index was only 87°, not 95°. Last week's tempo ended up being 5 miles at 6:50 per mile (even though it was scheduled for 6:39.) Last week's weather was a bit better; 75° and 90%. Sometime back I read that each degree over 60° adds one second to your pace. That being the case, today's pace becomes 6:37-6:44 and last week was around 6:35. I choose to accept that as good science!
PRE RUN
Water
POST RUN
SlimFast & multivitamin
Wednesday, August 19, 2009
Running Maturity?
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
6.07 mi.@ 8:55
6:34 AM 76° 93% 0 mph
Another recovery run wedged between yesterday's intervals and tomorrow's tempo. There was a time when I would have blown today's run off. I didn't really feel that great getting out of bed this morning. It would have easy to give myself the day off. I've done it in the past. Rather than miss the run I just told myself, "It's not hard. All it takes is time ... and I've got time right now!"
I've been running now for just about 29 months. The "recovery run" concept has always been difficult for me. I know I can hit my times for recovery runs so I usually blow them out faster than necessary then pat myself on the back for doing such a great job. This is stupid. Recovery runs are meant to give you a chance to recover while stretching your legs and maintaining the benefits of daily running.
Lately I've been much more disciplined about my pace on recovery runs. I start slow and end slow and don't worry about anything in between. I still have the underlying tendency to get carried away but I remind myself what's coming the next day and realize that there will be plenty of opportunity to go fast right around the corner.
Is this a sign of running maturity? Who knows? Let's see if I make it out of bed for my next recovery run on Friday and if I go too fast!
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
6.07 mi.@ 8:55
6:34 AM 76° 93% 0 mph
Another recovery run wedged between yesterday's intervals and tomorrow's tempo. There was a time when I would have blown today's run off. I didn't really feel that great getting out of bed this morning. It would have easy to give myself the day off. I've done it in the past. Rather than miss the run I just told myself, "It's not hard. All it takes is time ... and I've got time right now!"
I've been running now for just about 29 months. The "recovery run" concept has always been difficult for me. I know I can hit my times for recovery runs so I usually blow them out faster than necessary then pat myself on the back for doing such a great job. This is stupid. Recovery runs are meant to give you a chance to recover while stretching your legs and maintaining the benefits of daily running.
Lately I've been much more disciplined about my pace on recovery runs. I start slow and end slow and don't worry about anything in between. I still have the underlying tendency to get carried away but I remind myself what's coming the next day and realize that there will be plenty of opportunity to go fast right around the corner.
Is this a sign of running maturity? Who knows? Let's see if I make it out of bed for my next recovery run on Friday and if I go too fast!
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Tuesday, August 18, 2009
Mixed Intervals
OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59/ w/2-minute active recovery
1x1 mi.@ 6:39/ w/2-minute active recovery
1x1K @ 6:25/ w/2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
Total time = 46:58
Total distance = 5.88 mi.
ACHIEVED
dynamic stretch
1.00 mi. WU
2K = 8:35 (6:56/mi.)
1M = 6:32 (6:33/mi.)
1K = 3:58 (6:24/mi.)
800m = 3:04 (6:08/mi.)
1.05 mi. CD
5:56 AM 77° 91% 0 mph
Had a nice change-up in my training this morning – mixed intervals. They got progressively shorter and progressively faster. I’ll be doing these once a week for the next several weeks. Going forward, the distance of the intervals will get longer but the required pace will stay the same. Today’s effort was a stretch but doable.
PRE RUN
weight = 164.0
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59/ w/2-minute active recovery
1x1 mi.@ 6:39/ w/2-minute active recovery
1x1K @ 6:25/ w/2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
Total time = 46:58
Total distance = 5.88 mi.
ACHIEVED
dynamic stretch
1.00 mi. WU
2K = 8:35 (6:56/mi.)
1M = 6:32 (6:33/mi.)
1K = 3:58 (6:24/mi.)
800m = 3:04 (6:08/mi.)
1.05 mi. CD
5:56 AM 77° 91% 0 mph
Had a nice change-up in my training this morning – mixed intervals. They got progressively shorter and progressively faster. I’ll be doing these once a week for the next several weeks. Going forward, the distance of the intervals will get longer but the required pace will stay the same. Today’s effort was a stretch but doable.
PRE RUN
weight = 164.0
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Monday, August 17, 2009
Strange Run This Morning
OBJECTIVE
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
ACHIEVED
9.05 mi.@ 8:25
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
5:57 AM 78° 89% 0 mph
This was a strange run. I haven't run from the Y in a few weeks and my home-based routes don't lend themselves to a good run over 8 miles ... so I drove over to the Y for today's scheduled 9-miler. Over the first 3 miles, I just couldn't get going. It became frustrating so I just tried to relax and settle in. I figured the pace for this run was going to be significantly slower than planned. But for some strange reason (maybe I finally woke up ???) a little over 3 miles into it, the pace became easy and I run a nice steady progressive run the rest of the way with my last mile in 7:37. I have absolutely nothing to attribute this strange outcome to ....
PRE RUN
weight = 164.5
water
POST RUN
SlimFast
Later, water, multivitamin & GrapeNuts w/1% milk
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
ACHIEVED
9.05 mi.@ 8:25
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
5:57 AM 78° 89% 0 mph
This was a strange run. I haven't run from the Y in a few weeks and my home-based routes don't lend themselves to a good run over 8 miles ... so I drove over to the Y for today's scheduled 9-miler. Over the first 3 miles, I just couldn't get going. It became frustrating so I just tried to relax and settle in. I figured the pace for this run was going to be significantly slower than planned. But for some strange reason (maybe I finally woke up ???) a little over 3 miles into it, the pace became easy and I run a nice steady progressive run the rest of the way with my last mile in 7:37. I have absolutely nothing to attribute this strange outcome to ....
PRE RUN
weight = 164.5
water
POST RUN
SlimFast
Later, water, multivitamin & GrapeNuts w/1% milk
Sunday, August 16, 2009
Training Schedule: August 16 - 22
Proprioceptive Cue: Scooting
Sunday - Rest
Monday - Base Run + Drills
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
Tuesday - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half-marathon pace, 2-minute active recovery
1x1 mi.@ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ Half-Marathon Pace
1.5 mi. warm-up @ recovery pace
5.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Endurance Run
18 mi.@ base pace
I'm happy with last week's training. I got all of my runs in and hit 51 miles for the week. I hit most of my scheduled training times but still have some work to do. I hopeful that the warm temperatures and high humidity are dampening my pace a bit but I'm not resting comfortably on the that hope.
This week moves into the six-week "Peak Phase". The mileage will continue to go up both on my weekday speed work (pace will slow down a bit) and my long runs. The next three week's long runs will be 18, 8, and 20. After that (September 5 or 7), I'd like to run a half marathon but my work situation could conspire against that plan.
Sunday - Rest
Monday - Base Run + Drills
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
Tuesday - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half-marathon pace, 2-minute active recovery
1x1 mi.@ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ Half-Marathon Pace
1.5 mi. warm-up @ recovery pace
5.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Endurance Run
18 mi.@ base pace
I'm happy with last week's training. I got all of my runs in and hit 51 miles for the week. I hit most of my scheduled training times but still have some work to do. I hopeful that the warm temperatures and high humidity are dampening my pace a bit but I'm not resting comfortably on the that hope.
This week moves into the six-week "Peak Phase". The mileage will continue to go up both on my weekday speed work (pace will slow down a bit) and my long runs. The next three week's long runs will be 18, 8, and 20. After that (September 5 or 7), I'd like to run a half marathon but my work situation could conspire against that plan.
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