OBJECTIVE
2 mi.@ warm up @ 8:37-9:47
8 mi.@ 7:17 (marathon pace)
2 mi.@ cool down @ 8:37-9:47
ACHIEVED
2.02 mi. WU
8.02 mi.@ 7:22
2.04 mi. CD
7:24 AM 75° 82% 1 mph
Each workout seems tough lately. Today was no exception! I got a late start from the Y due to getting some much-needed rest by sleeping in this morning. I ran solo. The weather felt refreshingly cooler than usual but I see the temperature was only down 2 or 3 degrees and the humidity was down a couple of points and there was a slight breeze. Surprising what a big difference these slight changes seemed to make. I only wished I had started earlier as it probably would have felt even better earlier.
I took the warm up slow; taking inventory of how I felt. I could feel yesterday's hard tempo and last night's easy recovery but it didn't seem that it would be any problem for today. At Mile 2 I shifted into "marathon pace" and tried to find 7:17. A big part of this workout is to "groove" marathon pace into my muscle memory. Well, I was having trouble getting down that fast right away. No matter how I tried it didn't seem I'd be able to get down to it. The first mile was 7:25 and it just didn't seem I'd get there today. I started mentally rationalizing. Interestingly Mile 2 was 7:15. It didn't seem like I was doing anything different but somehow my pace picked up 10 seconds. That was a confidence booster but it would be my fastest mile of today's run. From there it went, 7:19, 7:21, 7:21, 7:24, 7:22, and 7:22. Even though the times don't reflect it, I was barely holding on over the last 3 miles. I was glad that I didn't give up but a bit disappointed that I was 5 seconds per mile behind schedule overall.
I suppose I should be fine. The next 48 hours is about recovery. I'll do my PT and get my sleep. I'm also headed to an ice bath right now. (Oh, joy!)
PRE RUN
weight=162
water, frosted mini wheats & 1% milk
POST RUN
SlimFast, water, multivitamin, low-fat granola w/1% milk
Saturday, August 29, 2009
Friday, August 28, 2009
Second Run for the Day
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
3.12 mi.@ 9:18
7:57 PM 80° 67% 2 mph
Stopped at Memorial Park for a slow turn around the path for a recovery run.
PRE RUN
water
POST RUN
vanilla ice cream cone, hamburger, & apple slices ... water
2-6 mi.@ 8:37-9:47
ACHIEVED
3.12 mi.@ 9:18
7:57 PM 80° 67% 2 mph
Stopped at Memorial Park for a slow turn around the path for a recovery run.
PRE RUN
water
POST RUN
vanilla ice cream cone, hamburger, & apple slices ... water
Mental Block
OBJECTIVE
1.5 mi. warm-up @ 8:37-9:47
6.5 mi. @ 6:59
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.59 mi. WU
6.50 mi. tempo @ 7:11
1.58 mi. CD
6:27 AM 75° 85% 0 mph
Yesterday was an unscheduled off day. My knee wasn't feeling right (and I know it's my IT band) and I had/have a huge mental block about the scheduled tempo run and work has been crazy and I haven't been eating right and I haven't been getting enough sleep and .... There are always plenty of excuses, aren't there?
I was determined to get the tempo run today but when the time came, my mental constitution was faltering. However, I'm happy to report that I won the battle of getting myself out the door.
The IT band was fine. And the hip from Wednesday was fine. I'm fairly convinced all of that stuff is related to my mileage build up, running long on the hills last weekend, running two intense workouts per week, etc. WITHOUT DOING MY PHYSICAL THERAPY. It's as simple as 1 + 1 = 2. I have to do the PT or else I'm going to have a problem when my weekly mileage gets up around 50. During the time I was not running yesterday morning, I did my PT so it wasn't a complete loss.
The tempo was a challenge and because of my mental approach I didn't ever really give myself a chance to hit the 6:59 pace that was scheduled. I was fairly consistent with 7:10/7:11 and, in hindsight, feel like I could have pushed a little harder (always easy to say after the fact).
PRE RUN
weight=165
water, low-fat granola w/1% milk
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/1% milk
1.5 mi. warm-up @ 8:37-9:47
6.5 mi. @ 6:59
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.59 mi. WU
6.50 mi. tempo @ 7:11
1.58 mi. CD
6:27 AM 75° 85% 0 mph
Yesterday was an unscheduled off day. My knee wasn't feeling right (and I know it's my IT band) and I had/have a huge mental block about the scheduled tempo run and work has been crazy and I haven't been eating right and I haven't been getting enough sleep and .... There are always plenty of excuses, aren't there?
I was determined to get the tempo run today but when the time came, my mental constitution was faltering. However, I'm happy to report that I won the battle of getting myself out the door.
The IT band was fine. And the hip from Wednesday was fine. I'm fairly convinced all of that stuff is related to my mileage build up, running long on the hills last weekend, running two intense workouts per week, etc. WITHOUT DOING MY PHYSICAL THERAPY. It's as simple as 1 + 1 = 2. I have to do the PT or else I'm going to have a problem when my weekly mileage gets up around 50. During the time I was not running yesterday morning, I did my PT so it wasn't a complete loss.
The tempo was a challenge and because of my mental approach I didn't ever really give myself a chance to hit the 6:59 pace that was scheduled. I was fairly consistent with 7:10/7:11 and, in hindsight, feel like I could have pushed a little harder (always easy to say after the fact).
PRE RUN
weight=165
water, low-fat granola w/1% milk
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/1% milk
Wednesday, August 26, 2009
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
6.17 mi.@ 9:11
5:25 AM 79° 81% 0 mph
Recovery run. I generally felt fine and just kept the pace real easy. However, I did have an odd pain deep inside my left hip. It was kind of off-and-on. Hopefully that goes away quickly!
PRE RUN
weight=162
water
POST RUN
water, multivitamin & frosted mini-wheats w/1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
6.17 mi.@ 9:11
5:25 AM 79° 81% 0 mph
Recovery run. I generally felt fine and just kept the pace real easy. However, I did have an odd pain deep inside my left hip. It was kind of off-and-on. Hopefully that goes away quickly!
PRE RUN
weight=162
water
POST RUN
water, multivitamin & frosted mini-wheats w/1% milk
Tuesday, August 25, 2009
More Mixed Intervals
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59 pace, 2 minute active recovery
1x1 mi.@ 6:39 pace, 2 minute active recovery
1x1K @ 6:25 pace, 2 minute active recovery
1x800m @ 6:11 pace
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretching
1.00 mi. WU
3K @ 6:53/mi.
1mi.@ 6:37/mi.
1K @ 6:21/mi.
800m@ 6:06/mi.
1.16 mi. CD
5:42 AM 77° 84% 0 mph
Pushed hard and hit all my times. Felt okay overall. Slightly cooler this morning ... and I felt it!
PRE RUN
weight = 163
water
POST RUN
chocolate milk, multivitamin & oatmeal w/flax, brown sugar & 1% milk
dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59 pace, 2 minute active recovery
1x1 mi.@ 6:39 pace, 2 minute active recovery
1x1K @ 6:25 pace, 2 minute active recovery
1x800m @ 6:11 pace
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretching
1.00 mi. WU
3K @ 6:53/mi.
1mi.@ 6:37/mi.
1K @ 6:21/mi.
800m@ 6:06/mi.
1.16 mi. CD
5:42 AM 77° 84% 0 mph
Pushed hard and hit all my times. Felt okay overall. Slightly cooler this morning ... and I felt it!
PRE RUN
weight = 163
water
POST RUN
chocolate milk, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Monday, August 24, 2009
Flashing in the Sky; Churning in my Stomach
OBJECTIVE
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
ACHIEVED
9.06 mi.@ 8:33
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
5:39 AM 79° 82% 0 mph
My legs are still tight from the long run in the hills on Saturday. It took a long while before they loosened up and never really did completely. I ran from the YMCA this morning. As I headed out there were near-constant dry lightning flashes in the southeastern sky. Mother Nature's fireworks, I suppose.
An upset stomach was the other sensory excitement added to this run. I like corn. It's actually on a short list of vegetables which have good nutritional value that I truly like. However after a long series of comprehensive testing, I have concluded that I can no longer eat corn. Without going into the physiological details, suffice it to say that after eating corn any running that I do over the following 48 hours causes quite a bit of GI discomfort. So long my tasty, yellow friend. Yesterday was my last corn on the cob.
This next item I'm even more embarrassed to acknowledge. I'm fairly fanatical about my training schedule. Yesterday while sitting in church, it occurred to me that my schedule was somehow off. I was mentally reviewing my remaining long runs before St. George on October 3. It seemed like there were too many long runs left and not enough weeks to complete them. So I pulled out a piece of paper and stepped through each week. I arrived at the same conclusion but still just figured that I hasn't remembering correctly since all of this was off the top of my head. Later, when I was home I checked it out week by week. And, yes, my training schedule has me on the perfect schedule for an October 10 marathon. Isn't that nice? I have no idea how that happened but it had to be screwed up from the very beginning and I've just never verified it. What to do? I've got to keep the full two-week taper so that stays in the schedule. I've got to keep the 20- and 22-mile long-run weeks. So that leaves this week with its 8-miler at marathon pace, a recovery week, or a half marathon race week that needs to be dropped. At the moment I think I'll drop the recovery week but I've still got to think it through before finalizing my plan to get back on schedule. What an idiotic screw up!
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & Kashi Go Lean cereal w/1% milk
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
ACHIEVED
9.06 mi.@ 8:33
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
5:39 AM 79° 82% 0 mph
My legs are still tight from the long run in the hills on Saturday. It took a long while before they loosened up and never really did completely. I ran from the YMCA this morning. As I headed out there were near-constant dry lightning flashes in the southeastern sky. Mother Nature's fireworks, I suppose.
An upset stomach was the other sensory excitement added to this run. I like corn. It's actually on a short list of vegetables which have good nutritional value that I truly like. However after a long series of comprehensive testing, I have concluded that I can no longer eat corn. Without going into the physiological details, suffice it to say that after eating corn any running that I do over the following 48 hours causes quite a bit of GI discomfort. So long my tasty, yellow friend. Yesterday was my last corn on the cob.
This next item I'm even more embarrassed to acknowledge. I'm fairly fanatical about my training schedule. Yesterday while sitting in church, it occurred to me that my schedule was somehow off. I was mentally reviewing my remaining long runs before St. George on October 3. It seemed like there were too many long runs left and not enough weeks to complete them. So I pulled out a piece of paper and stepped through each week. I arrived at the same conclusion but still just figured that I hasn't remembering correctly since all of this was off the top of my head. Later, when I was home I checked it out week by week. And, yes, my training schedule has me on the perfect schedule for an October 10 marathon. Isn't that nice? I have no idea how that happened but it had to be screwed up from the very beginning and I've just never verified it. What to do? I've got to keep the full two-week taper so that stays in the schedule. I've got to keep the 20- and 22-mile long-run weeks. So that leaves this week with its 8-miler at marathon pace, a recovery week, or a half marathon race week that needs to be dropped. At the moment I think I'll drop the recovery week but I've still got to think it through before finalizing my plan to get back on schedule. What an idiotic screw up!
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & Kashi Go Lean cereal w/1% milk
Sunday, August 23, 2009
Training Schedule: August 23 - 29
Sunday - Rest
Monday - Base Run + Drills
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
Tuesday - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ 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
6.5 mi. half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Marathon-Pace Run
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace
2 mi. cool-down
recovery pace = 8:37-9:47
base pace = 7:46-8:36
marathon pace = 7:17
half pace = 6:59
10K pace = 6:39
5K pace = 6:25
3K pace = 6:11
Monday - Base Run + Drills
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
Tuesday - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ 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
6.5 mi. half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Marathon-Pace Run
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace
2 mi. cool-down
recovery pace = 8:37-9:47
base pace = 7:46-8:36
marathon pace = 7:17
half pace = 6:59
10K pace = 6:39
5K pace = 6:25
3K pace = 6:11
Subscribe to:
Posts (Atom)