OBJECTIVE
9 mi.@ 7:46-8:36
ACHIEVED
14.01 mi.@ 8:26
7:04 AM 32° 88% 1 mph
Interestingly run today. First, I was scheduled for 9 miles. Second, the group was fragmented with some up in Huntsville and those still in town seemed to each want a different distance and to start at a different time. Third, records were set yesterday as snow flew in Houston for the earliest day in recorded history (and there was a hard freeze overnight).
So this is how the day went down: Laurie, Jonathan, and I met at 7 for two loops at Memorial before meeting others at 8. After one loop, Michelle joined. After two loops, Jonathan left and Augie, Josh, William, and ??? joined us. At that point, I had 5.75 miles. I figured I'd go out 2 miles with the group then come back alone as they continued on for ~8 more miles. Instead, I was enjoying the conversations and was feeling good so I stayed with the group to the cleaners on San Felipe (~4 miles out). From there, I broke back to the park alone and ended with 14 miles.
It was quite cold when we started. The high humidity caused the cold to cut right through.
It was good to see Jonathan. I hadn't seen him since Mile 23 at the New York City marathon over a month ago. I enjoyed catching up a bit and hearing his NYC experience (although it wasn't pretty).
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, huevos divorcaidos with chicken, chips, salsa & water
Saturday, December 5, 2009
Friday, December 4, 2009
Just Like Christmas Morning ....
OBJECTIVE
5.5 mi.@ 7:46-8:36
ACHIEVED
5.65 mi.@ 8:09
5:34 AM 41° 58% 4 mph
Just like Christmas morning .... I broke out my tights and thinsulate running pullover for the first time this season. That was the fun part of my fun. The disappointing part is that I was overdressed - too hot! Outside temperate = 40°. Yes, I've been conned by the local meteorological hype! It's going to snow in Houston! The sky is falling! Aliens are invading ....
PRE RUN
weight=165.5
POST RUN
water, multivitamin & frost mini wheats w/1% milk
5.5 mi.@ 7:46-8:36
ACHIEVED
5.65 mi.@ 8:09
5:34 AM 41° 58% 4 mph
Just like Christmas morning .... I broke out my tights and thinsulate running pullover for the first time this season. That was the fun part of my fun. The disappointing part is that I was overdressed - too hot! Outside temperate = 40°. Yes, I've been conned by the local meteorological hype! It's going to snow in Houston! The sky is falling! Aliens are invading ....
PRE RUN
weight=165.5
POST RUN
water, multivitamin & frost mini wheats w/1% milk
Thursday, December 3, 2009
Dana Point Pictures
Here's a link to pictures from the Dana Point Turkey Trot 10K last week >>>Click Here<<<.
Kickin' It Up a Notch
OBJECTIVE
dynamic stretching warm up
5.5 mi.@ 7:46-8:36 w/6x75 sec intervals @ 6:11 "sprinkled in"
ACHIEVED
5.72 mi.@ 7:46 w/6x75 second mixed in (5:45 5:57 6:06 6:07 5:55 6:02)
5:14 AM 38° 89% 0 mph
Kicked it up a notch today. No, I didn't break any land speed records I just got into the workout mentally rather than just rolling up time and distance.
Of course the speed play is intended to provide the physiological benefit of using different muscles AND enhancing the ability to recover while still running.
Typically, I let the recovery pace fall off as I get ready for the next burst. I didn't allow myself that luxury today. I pushed the recovery pace to the fast end of my typical base pace. In the process of forcing my body to recover under some stress, I inadvertently trained by brain that "faster is doable". I need more days like this.
Keep running = keep learning!
PRE RUN
weight=166
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching warm up
5.5 mi.@ 7:46-8:36 w/6x75 sec intervals @ 6:11 "sprinkled in"
ACHIEVED
5.72 mi.@ 7:46 w/6x75 second mixed in (5:45 5:57 6:06 6:07 5:55 6:02)
5:14 AM 38° 89% 0 mph
Kicked it up a notch today. No, I didn't break any land speed records I just got into the workout mentally rather than just rolling up time and distance.
Of course the speed play is intended to provide the physiological benefit of using different muscles AND enhancing the ability to recover while still running.
Typically, I let the recovery pace fall off as I get ready for the next burst. I didn't allow myself that luxury today. I pushed the recovery pace to the fast end of my typical base pace. In the process of forcing my body to recover under some stress, I inadvertently trained by brain that "faster is doable". I need more days like this.
Keep running = keep learning!
PRE RUN
weight=166
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Chasewood Garage
OBJECTIVE
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x75 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.55 mi. WU
6x75 sec.@ ~5:50 w/2 min. active recoveries
1.53 mi. CD
5:40 AM 49° 77% 2 mph
Didn't feel nearly as good today as I did yesterday. Running is like a box of chocolates ....
PRE RUN
weight=165.5
POST RUN
SlimFast
Later, water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x75 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.55 mi. WU
6x75 sec.@ ~5:50 w/2 min. active recoveries
1.53 mi. CD
5:40 AM 49° 77% 2 mph
Didn't feel nearly as good today as I did yesterday. Running is like a box of chocolates ....
PRE RUN
weight=165.5
POST RUN
SlimFast
Later, water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
Monday, November 30, 2009
OBJECTIVE
5.5 mi.@ 7:46-8:36
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
5.67 mi.@ 8:04
2x20 sec. high knees
2x20 sec. bounding
5:03 AM 51° 93% 4 mph rain
It was a rainy morning with a cool wind out of the north. However, I felt really good. Not sure what to attribute it too ... ? Maybe turkey, pumpkin pie, and napping. ;-)
PRE RUN
weight=165.5
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
5.5 mi.@ 7:46-8:36
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
5.67 mi.@ 8:04
2x20 sec. high knees
2x20 sec. bounding
5:03 AM 51° 93% 4 mph rain
It was a rainy morning with a cool wind out of the north. However, I felt really good. Not sure what to attribute it too ... ? Maybe turkey, pumpkin pie, and napping. ;-)
PRE RUN
weight=165.5
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Sunday, November 29, 2009
Training Schedule: November 29 - December 5
Proprioceptive Cue: Scooting
SUNDAY - Rest
MONDAY - Base Run + Drills
5.5 mi.@ 7:46-8:36
2x20 sec. high knees
2x20 sec. bounding
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x75 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
5.5 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
5.5 mi.@ 7:46-8:36 w/6x75 sec intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
5.5 mi.@ 7:46-8:36
SATURDAY - Base Run
9 mi.@ 7:46-8:36
SUNDAY - Rest
MONDAY - Base Run + Drills
5.5 mi.@ 7:46-8:36
2x20 sec. high knees
2x20 sec. bounding
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x75 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
5.5 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
5.5 mi.@ 7:46-8:36 w/6x75 sec intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
5.5 mi.@ 7:46-8:36
SATURDAY - Base Run
9 mi.@ 7:46-8:36
Subscribe to:
Posts (Atom)