OBJECTIVE
8 mi.@ 7:47- 8:36
ACHIEVED
11.40 mi.@ 8:30
6:11 AM 53F 90% 4 mph light rain
Enjoyed the company of a big group today: Steph, Augie, Laurie, Jill, Michelle, Stuart, Josh, Randy, John, and me. It was fun to slog around in the company of friends. It had rained quite a bit during the night and rained lightly off and on throughout our run. I felt good today. I was only scheduled for 8 miles but ended up getting some "extra credit". It's hardly worth the drive downtown to run less than 10.
PRE RUN
Wheaties w/1% milk
POST RUN
SlimFast
Later, Clif bar
Saturday, November 21, 2009
Friday, November 20, 2009
OBJECTIVE
5 mi.@ 7:46-8:36
ACHIEVED
5.17 mi.@ 8:12
5:30 AM 62° 96% 5 mph light rain
Legs felt a bit beat up today. I'm not sure if it was yesterday's stretching or the fartlek.
Mentally working through next week's schedule and race goals since I'll go traveling and feasting on turkey.
PRE RUN
nothing
POST RUN
water, multivitamin & low-fat granola w/1% milk
5 mi.@ 7:46-8:36
ACHIEVED
5.17 mi.@ 8:12
5:30 AM 62° 96% 5 mph light rain
Legs felt a bit beat up today. I'm not sure if it was yesterday's stretching or the fartlek.
Mentally working through next week's schedule and race goals since I'll go traveling and feasting on turkey.
PRE RUN
nothing
POST RUN
water, multivitamin & low-fat granola w/1% milk
Thursday, November 19, 2009
OBJECTIVE
Dynamics stretching warm-up
5 mi.@ 7:46-8:36 w/6x45 sec. intervals @ 5:50 "sprinkled in"
ACHIEVED
dynamic stretch
5.01 mi.@ 7:51
(5:56 5:42 5:34 5:36 5:49 5:54)
6:27 AM 51° 81% 0 mph
Got a late start so I had to modify the route in an attempt to minimize incursions with traffic. Mixed in 6x~45 second blasters at ~5:45 pace. After having an oddly difficult time getting out of the house this morning, this run went surprisingly well. Gotta love it when that happens.
PRE RUN
weight=164.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & 1% milk
Dynamics stretching warm-up
5 mi.@ 7:46-8:36 w/6x45 sec. intervals @ 5:50 "sprinkled in"
ACHIEVED
dynamic stretch
5.01 mi.@ 7:51
(5:56 5:42 5:34 5:36 5:49 5:54)
6:27 AM 51° 81% 0 mph
Got a late start so I had to modify the route in an attempt to minimize incursions with traffic. Mixed in 6x~45 second blasters at ~5:45 pace. After having an oddly difficult time getting out of the house this morning, this run went surprisingly well. Gotta love it when that happens.
PRE RUN
weight=164.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & 1% milk
Wednesday, November 18, 2009
At Least My Run Went Okay ...
OBJECTIVE
5 mi.@ 7:46-8:36
ACHIEVED
5.14 mi.@ 8:16
5:25 AM 46° 75% 1 mph
I'm supposed to be in Chicago today but fate didn't smile kindly upon me. After this morning's cool run on slightly-heavy legs. I left the house for the airport. I gave myself plenty of time and had been monitoring traffic before leaving. After driving 2 miles from the house, I got on the freeway and immediately came to a dead standstill in a place that has never been slow in the +10 years I've been driving. Realizing this wasn't normal, I took evasive action - exiting the freeway and working my way along side streets. It seems everyone else in Houston employed the same tactic! It took me 45 minutes to go 5 miles. Later I learned there was a car fire on the freeway. Long story short, I hustled to the airport, through security, to the gate and barely missed the flight. In fact the plane was still sitting there at the gate. It's the first flight I've missed in my life. Very frustrating!
I hung around the airport waiting to go standby on another flight but that didn't work out either.
This is all very disappointing and embarrassing.
PRE RUN
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
5 mi.@ 7:46-8:36
ACHIEVED
5.14 mi.@ 8:16
5:25 AM 46° 75% 1 mph
I'm supposed to be in Chicago today but fate didn't smile kindly upon me. After this morning's cool run on slightly-heavy legs. I left the house for the airport. I gave myself plenty of time and had been monitoring traffic before leaving. After driving 2 miles from the house, I got on the freeway and immediately came to a dead standstill in a place that has never been slow in the +10 years I've been driving. Realizing this wasn't normal, I took evasive action - exiting the freeway and working my way along side streets. It seems everyone else in Houston employed the same tactic! It took me 45 minutes to go 5 miles. Later I learned there was a car fire on the freeway. Long story short, I hustled to the airport, through security, to the gate and barely missed the flight. In fact the plane was still sitting there at the gate. It's the first flight I've missed in my life. Very frustrating!
I hung around the airport waiting to go standby on another flight but that didn't work out either.
This is all very disappointing and embarrassing.
PRE RUN
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Tuesday, November 17, 2009
Back in the Garage
OBJECTIVE
Dynamic Stretching
2 mi. warm-up @ 8:37-9:47
6x45 sec. hill repetitions @ 5:50 w/2 min. active recoveries
2 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
2.12 mi. WU
7x45 sec. hill repetitions @ ~5:50 w/~2 min. active recoveries
2.07 mi. CD
total time = 59:42
total distance = ~6.02 (???) (not sure the GPS registered correctly while in parking garage)
5:27 AM 43° 85% 0 mph
For today's hill repeats, I drove to the Y. It was a cool morning so I broke out the beanie and gloves for the first time this season. I did two loops of the soccer fields to warm up. This was a little eerie given how dark it was running along the treeline. From there, I made my way over to the Chasewood parking garage. We don't have many options for hill running here so this is one of the alternatives I've conjured for myself. It's not perfect but it's better than nothing. The Chasewood garage is six stories high and if I get there early enough there's no traffic in the garage.
I hammered out my 45 second blasters. They actually felt surprisingly easy today. I lost track of how many I had done and ended up doing 7 instead of the scheduled 6. I would go up hard for 45 seconds then come down real easy for 120 seconds. Midway through I was surprised to see a couple other runners coming up while I was going down. It was Susan Cline and a friend. She was the one who told me about the Chasewood garage about a year ago.
I cooled down back to the Y and unwound with two more laps of the soccer fields. Overall, I felt pretty good today.
Once I uploaded my Garmin back at the house, I was disappointed, but not surprised, to see that there apparently wasn't good reception while I was in the garage. I suppose I shouldn't be surprised. After all, I was inside I concrete building .... The result being I'm not too certain of my splits. However, it seems the closer I got to the top of the garage the better the reception was. If those splits were accurate (questionable), I easily hit all of my repeats at the prescribed 5:50 pace.
PRE RUN
apple juice
POST RUN
SlimFast
Later, water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
Dynamic Stretching
2 mi. warm-up @ 8:37-9:47
6x45 sec. hill repetitions @ 5:50 w/2 min. active recoveries
2 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
2.12 mi. WU
7x45 sec. hill repetitions @ ~5:50 w/~2 min. active recoveries
2.07 mi. CD
total time = 59:42
total distance = ~6.02 (???) (not sure the GPS registered correctly while in parking garage)
5:27 AM 43° 85% 0 mph
For today's hill repeats, I drove to the Y. It was a cool morning so I broke out the beanie and gloves for the first time this season. I did two loops of the soccer fields to warm up. This was a little eerie given how dark it was running along the treeline. From there, I made my way over to the Chasewood parking garage. We don't have many options for hill running here so this is one of the alternatives I've conjured for myself. It's not perfect but it's better than nothing. The Chasewood garage is six stories high and if I get there early enough there's no traffic in the garage.
I hammered out my 45 second blasters. They actually felt surprisingly easy today. I lost track of how many I had done and ended up doing 7 instead of the scheduled 6. I would go up hard for 45 seconds then come down real easy for 120 seconds. Midway through I was surprised to see a couple other runners coming up while I was going down. It was Susan Cline and a friend. She was the one who told me about the Chasewood garage about a year ago.
I cooled down back to the Y and unwound with two more laps of the soccer fields. Overall, I felt pretty good today.
Once I uploaded my Garmin back at the house, I was disappointed, but not surprised, to see that there apparently wasn't good reception while I was in the garage. I suppose I shouldn't be surprised. After all, I was inside I concrete building .... The result being I'm not too certain of my splits. However, it seems the closer I got to the top of the garage the better the reception was. If those splits were accurate (questionable), I easily hit all of my repeats at the prescribed 5:50 pace.
PRE RUN
apple juice
POST RUN
SlimFast
Later, water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
Monday, November 16, 2009
OBJECTIVE
5 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
5.12 mi.@ 8:12
5:00 AM 70° 92% 2 mph
Felt a bit sluggish today. About 3 minutes after I finished, it started raining. For some reason I forgot (???!!?!) to do my post run drills.
PRE RUN
weigth=163
apple juice
POST RUN
apple juice, multivitamin & GrapeNuts w/1% milk
5 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
5.12 mi.@ 8:12
5:00 AM 70° 92% 2 mph
Felt a bit sluggish today. About 3 minutes after I finished, it started raining. For some reason I forgot (???!!?!) to do my post run drills.
PRE RUN
weigth=163
apple juice
POST RUN
apple juice, multivitamin & GrapeNuts w/1% milk
Sunday, November 15, 2009
November 15-21 Training Schedule
SUNDAY
Rest
MONDAY
Base Run + Drills
5 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY
Hill Repetitions
Dynamic Stretching
2 mi. warm-up @ 8:37-9:47
6x45 sec. hill repetitions @ 5:50 w/2 min. active recoveries
2 mi. cool-down @ 8:37-9:47
WEDNESDAY
Base Run
5 mi.@ 7:46-8:36
THURSDAY
Fartlek Run
Dynamics stretching warm-up
5 mi.@ 7:46-8:36 w/6x45 sec. intervals @ 5:50 "sprinkled in"
FRIDAY
Base Run
5 mi.@ 7:46-8:36
SATURDAY
Base Run
8 mi.@ 7:46-8:36
Rest
MONDAY
Base Run + Drills
5 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY
Hill Repetitions
Dynamic Stretching
2 mi. warm-up @ 8:37-9:47
6x45 sec. hill repetitions @ 5:50 w/2 min. active recoveries
2 mi. cool-down @ 8:37-9:47
WEDNESDAY
Base Run
5 mi.@ 7:46-8:36
THURSDAY
Fartlek Run
Dynamics stretching warm-up
5 mi.@ 7:46-8:36 w/6x45 sec. intervals @ 5:50 "sprinkled in"
FRIDAY
Base Run
5 mi.@ 7:46-8:36
SATURDAY
Base Run
8 mi.@ 7:46-8:36
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