OBJECTIVE
13 mi.@ 7:46-8:36
ACHIEVED
13.02 mi.@ 8:42/
6:10 AM 74° 87% 2 mph
Enjoyed a nice run with the group this morning. Along for the run today were Laurie, Stacey, Tricia, Randy, Josh, Jonathan B, Jonathan C, Duane, William, and me. The pace was modest but the time seemed to pace by quickly today. It was good to see everyone. I won't see everyone again for three weeks - after the St. George and Chicago marathons.
Stacey, Laurie, William, Randy, and I went for breakfast afterwards where I gorged myself on Barnaby's pancakes and eggs!
PRE RUN
weight=161
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, 3 pancakes, 2 eggs, and grapefruit juice
Saturday, September 26, 2009
Friday, September 25, 2009
Recovery Run
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
6.07 mi.@ 8:55
5:08 AM 67° 93% 1 mph
Felt okay this morning. Maybe a little tired or achy or suffering from marathon anxiety ... ???
Marathon Weather Watch
Central, Utah
78°/49° 14% 13 mph (Intellicast)
66°/33° (Accuweather)
89°/54° 19% 9 mph (weather.com)
St. George
88°/57° 12% 13 mph (Intellicast)
81°/54° (Accuweather)
97°/58° 18% 9 mph (weather.com)
So it looks like the temperature will be somewhere between 33° and 97°.
PRE RUN
weight=160.5
POST RUN
chocolate skim milk, multivitamin & Kashi GoLean cereal w/skim milk
2-6 mi.@ 8:37-9:47
ACHIEVED
6.07 mi.@ 8:55
5:08 AM 67° 93% 1 mph
Felt okay this morning. Maybe a little tired or achy or suffering from marathon anxiety ... ???
Marathon Weather Watch
Central, Utah
78°/49° 14% 13 mph (Intellicast)
66°/33° (Accuweather)
89°/54° 19% 9 mph (weather.com)
St. George
88°/57° 12% 13 mph (Intellicast)
81°/54° (Accuweather)
97°/58° 18% 9 mph (weather.com)
So it looks like the temperature will be somewhere between 33° and 97°.
PRE RUN
weight=160.5
POST RUN
chocolate skim milk, multivitamin & Kashi GoLean cereal w/skim milk
Thursday, September 24, 2009
Some Help From the Weather
OBJECTIVE
1 mi. warm-up @ 8:37-9:47
7 mi.@ 6:59/mi.
1 mi. cool-down @ 8:37-9:47
ACHIEVED
1 mi. WU
7 mi.@ 6:58/
1 mi. CD
total time = 1:07:45
total distance = 9.03 mi.
5:54 AM 64° 80% 1 mph
Look at that temperature! It's actually dropping down to a nice comfortable running climate and today's run reflects it!
Drove to the Y for my 7-mile tempo run. As usual the tempo run looms ominously in front of me. Can I do it?
Yes! I actually hammered this one "out of the park" and felt good doing it. I just focused on "staying in the mile". By doing this, my splits ended up being nice and tight:
7:06/6:52/6:59/7:04/6:57/6:58/6:49
Throwing out the 17 second variation between my fastest (last) and slowest (first) mile, the spread is 12 seconds. I'll blame that on dodging traffic on Eldridge and making the U-turn during Mile 4.
This was a good confidence builder. As I was cooling down with a mile back to the car, I wondered if going this hard with only 9 days until the marathon was a good idea. I think it's fine. I vaguely recall doing something like this before when I ended up having a good marathon (I think it was last year's St. George).
PRE RUN
weight=160.5
water & ginger snaps
POST RUN
SlimFast
water, multivitamin & oatmeal w/brown sugar, flax, almonds & skim milk
1 mi. warm-up @ 8:37-9:47
7 mi.@ 6:59/mi.
1 mi. cool-down @ 8:37-9:47
ACHIEVED
1 mi. WU
7 mi.@ 6:58/
1 mi. CD
total time = 1:07:45
total distance = 9.03 mi.
5:54 AM 64° 80% 1 mph
Look at that temperature! It's actually dropping down to a nice comfortable running climate and today's run reflects it!
Drove to the Y for my 7-mile tempo run. As usual the tempo run looms ominously in front of me. Can I do it?
Yes! I actually hammered this one "out of the park" and felt good doing it. I just focused on "staying in the mile". By doing this, my splits ended up being nice and tight:
7:06/6:52/6:59/7:04/6:57/6:58/6:49
Throwing out the 17 second variation between my fastest (last) and slowest (first) mile, the spread is 12 seconds. I'll blame that on dodging traffic on Eldridge and making the U-turn during Mile 4.
This was a good confidence builder. As I was cooling down with a mile back to the car, I wondered if going this hard with only 9 days until the marathon was a good idea. I think it's fine. I vaguely recall doing something like this before when I ended up having a good marathon (I think it was last year's St. George).
PRE RUN
weight=160.5
water & ginger snaps
POST RUN
SlimFast
water, multivitamin & oatmeal w/brown sugar, flax, almonds & skim milk
Wednesday, September 23, 2009
A Cold Front Moves Through
OBJECTIVE
2-6 mi.@ 8:36-9:47
ACHIEVED
6.15 mi.@ 8:45
5:20 AM 66° 89% 2 mph
I think this is my first run at home where the temperature has been less than 70° in a very long time. I felt good and had to hold back a bit as this was a recovery run and I'll have a chance to cut it loose on tomorrow's tempo run.
Went to a new massage therapist yesterday. She seemed to know what she was doing and focused more on stretching and flushing than the deep tissue pulverizing I've had from others. She explained that going too deep with such a short lead time to the marathon could effect performance .... Seemed to make sense and I felt good this morning.
PRE RUN
weight=162
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & skim milk
2-6 mi.@ 8:36-9:47
ACHIEVED
6.15 mi.@ 8:45
5:20 AM 66° 89% 2 mph
I think this is my first run at home where the temperature has been less than 70° in a very long time. I felt good and had to hold back a bit as this was a recovery run and I'll have a chance to cut it loose on tomorrow's tempo run.
Went to a new massage therapist yesterday. She seemed to know what she was doing and focused more on stretching and flushing than the deep tissue pulverizing I've had from others. She explained that going too deep with such a short lead time to the marathon could effect performance .... Seemed to make sense and I felt good this morning.
PRE RUN
weight=162
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & skim milk
Tuesday, September 22, 2009
Rainy Mixed Intervals
OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59/, 90-second active recovery
1x1mi. @ 6:39/, 90-second active recovery
1x1K @ 6:25/, 90-second active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
2K @ 6:52/
1mi.@ 6:32/
1K @ 6:20/
800m@ 6:09/
1.33 mi. CD
5:49 AM 70° 91% 3 mph rain
First time I've run in the rain in a long time. I felt fine knocking out these intervals. Body was a little "achy"; not sure what that's all about ....
PRE RUN
weight=161
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & skim milk
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59/, 90-second active recovery
1x1mi. @ 6:39/, 90-second active recovery
1x1K @ 6:25/, 90-second active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
2K @ 6:52/
1mi.@ 6:32/
1K @ 6:20/
800m@ 6:09/
1.33 mi. CD
5:49 AM 70° 91% 3 mph rain
First time I've run in the rain in a long time. I felt fine knocking out these intervals. Body was a little "achy"; not sure what that's all about ....
PRE RUN
weight=161
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & skim milk
Monday, September 21, 2009
OBJECTIVE
8 mi.@ 7:46-8:36
high knees 2x20 seconds
bounding 2x20 seconds
ACHIEVED
8.27 mi.@ 8:12/
5:27 AM 77° 93% 0 mph
Base run today. It looked like it rained lightly during the night. I'm surprised the humidity was only 93%. It felt like 99%. I felt pretty good. My right calf was a bit tight.
PRE RUN
weight=162
water
POST RUN
water, multivitamin & frosted mini wheats w/skim milk
8 mi.@ 7:46-8:36
high knees 2x20 seconds
bounding 2x20 seconds
ACHIEVED
8.27 mi.@ 8:12/
5:27 AM 77° 93% 0 mph
Base run today. It looked like it rained lightly during the night. I'm surprised the humidity was only 93%. It felt like 99%. I felt pretty good. My right calf was a bit tight.
PRE RUN
weight=162
water
POST RUN
water, multivitamin & frosted mini wheats w/skim milk
Sunday, September 20, 2009
Training Schedule: September 20 - 26
Proprioceptive Cue: Axle Between the Knees
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1-mi. warm-up @ recovery pace
1x2K @ half marathon pace, 90-second active recovery
1x1mi. @ 10K pace, 90-second active recovery
1x1K @ 5K pace, 90-second 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 mi. warm-up @ recovery pace
7 mi.@ half marathon pace
1 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 -6 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1-mi. warm-up @ recovery pace
1x2K @ half marathon pace, 90-second active recovery
1x1mi. @ 10K pace, 90-second active recovery
1x1K @ 5K pace, 90-second 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 mi. warm-up @ recovery pace
7 mi.@ half marathon pace
1 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 -6 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
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