OBJECTIVE
10 mi.@ 7:46-8:36
ACHIEVED
9.91 mi.@ 8:18
3:37 PM 58° 92% 3 mph
It was a strange day in many ways. First, this was a Saturday afternoon run. I don't ever recall running at this time on a Saturday before. Second, the weather was weird ... overcast, misty, humid and cool-ish. This was actually a good thing as far as running goes.
Run with Randy and Josh today. Spent the morning in the office then met at the park. Unbelievably, Josh had just gotten off a +10 hour flight from Paris and was doing a 20-miler! I thought I was feeling sluggish .... But Josh seemed at the top of this game and I was happy to see Randy too after not knowing if he would be joining us or not. Although we ran a nice comfortable pace, everything felt fast to me during this one. I just felt "okay" overall. Was glad when we met Augie back at the parking lot. She was running the second 10 miles. I was happy to be done.
A footnote to this run: When I got back in my car, I had a couple missed calls from Cameron. Long story, short - the Explorer broke down in Waco leaving him and his 3 friends stranded. I made the +6 hour round trip to bring them home. I was fortunate to have my dad in town to share the road time and driving with!
PRE RUN
water
POST RUN
SlimFast
Saturday, December 12, 2009
Friday, December 11, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.08 mi.@ 8:19
6:11 AM 43° 64% 3 mph
I was just happy to get this run in after a late night. Last night was the Houston opening of The Sound of Music.
The following thought was much more developed while I was running this morning then I have time to give it here .... "I'm not a good enough runner to let things get in the way of my training." (Things ... for example, late nights at the theater ....) This thinking is wrong though because it implies that the best [fill in the blank ... runners] are good enough to skip training. They are the best because they don't skip training (and are genetic freaks). Do you follow me on that? Oh sure, I can envision Ryan and Sara Hall enjoying an evening of entertainment together. But as world-class runners, I'm confident that didn't alter their training the next day. I'll obviously never be world-class but I can take a lesson from this. I suppose the difference is that as a professional athlete, you don't have to worry about the activity taking most of my time each day ... my job. Don't get me wrong, I'm glad I have one.
I'm venturing off to visit a chiropractor this afternoon. I haven't been in several years. This guy's a runner and I'm just viewing this as a 30,000 tune up. I hope he shares my view ....
PRE RUN
weight=166
POST RUN
water, multivitamin & low-fat granola w/1% milk
6 mi.@ 7:46-8:36
ACHIEVED
6.08 mi.@ 8:19
6:11 AM 43° 64% 3 mph
I was just happy to get this run in after a late night. Last night was the Houston opening of The Sound of Music.
The following thought was much more developed while I was running this morning then I have time to give it here .... "I'm not a good enough runner to let things get in the way of my training." (Things ... for example, late nights at the theater ....) This thinking is wrong though because it implies that the best [fill in the blank ... runners] are good enough to skip training. They are the best because they don't skip training (and are genetic freaks). Do you follow me on that? Oh sure, I can envision Ryan and Sara Hall enjoying an evening of entertainment together. But as world-class runners, I'm confident that didn't alter their training the next day. I'll obviously never be world-class but I can take a lesson from this. I suppose the difference is that as a professional athlete, you don't have to worry about the activity taking most of my time each day ... my job. Don't get me wrong, I'm glad I have one.
I'm venturing off to visit a chiropractor this afternoon. I haven't been in several years. This guy's a runner and I'm just viewing this as a 30,000 tune up. I hope he shares my view ....
PRE RUN
weight=166
POST RUN
water, multivitamin & low-fat granola w/1% milk
Thursday, December 10, 2009
OBJECTIVE
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6 mi.@ 7:43 mixed in 6x90 sec. bursts
(6:05 6:07 5:54 6:07 6:06 5:58)
5:24 AM 34° 66% 2 mph
I would have never guessed how this run would turn out. I just wasn't feelin' it this morning when I woke up. As I drug myself around getting ready to go, excuses for not running or changing the scheduled workout kept popping into my head. I got myself together, stepped outside to stretch, and the cold morning air gave me a whole series of additional reasons to pack it in. I stretched then started. Nothing out of the ordinary. It was colder than usual. My legs felt okay. I decided my first burst of 90 seconds would come about 1.5 miles into the run. The target pace was 6:11. Off I went. I went hard but wasn't killing myself. Two thirds in, I looked at my watch and was way too fast so I eased it over the last 30 seconds. That was easy. Too easy it seemed. I figured it would catch up with me later. But it didn't I hammered all of my 90 second bursts and they all felt surprisingly comfortable. But more surprising was the continuation of something I picked up during last week's fartlek. I didn't let my in-between burst running get sloppily, slow. I held a pace and forced my body to recover while always running within the overall target pace for the run. I figured this would for sure catch up with me. It didn't either. It all went fine. Interesting .... Just goes to show you never know until you go.
A couple thoughts. I learned a couple years ago that efficient running for generally anyone can be calibrated to ~180 foot strikes per minute. Jonathan Bennett shared this insight with me from his reading. It was around the time he got his footpod. Since then, I've read about this concept. Faster runners just cover more distance with each stride. Therefore, they're ... faster. Anyway, the point is that over the past few weeks rather than watching my watch during fast running, I count my strides. For example, today I ran 90 second bursts. If I'm running efficiently, I should have about ~270 foot strikes during that time. To make it easier to count, I only count my right foot so ~135. I've found this interesting over the past month that I've been doing it. I generally have more the 180 foot strikes per minute while I'm running fast. I don't count foot strikes for easy running but I've got to believe I must be significantly fewer than 180/minute. I don't have a conclusion for any of this as it's still a work in progress. I'm sure there's something for me to glean from these facts but I'm not exactly sure what. I'll keep thinking about it while I keep counting strides.
Finally, I've modified my Saturday plans. Josh is in Paris but returns Saturday afternoon. He wants to get his scheduled 20-miler in Saturday afternoon. He put the word out to see if others in our group would join him. I like getting my run in early so I have the rest of the day for other things. But I thought about how I've done some long runs before and how it's always better to have someone with me for the long haul. If it were me needing to run in the afternoon, I'd be hugely grateful to be joined by someone. Anyway, all of this led me to jump in for Josh's Saturday afternoon run. I'll only be going 10 miles of it. I figured others would join too. But it ended up that everyone else has other scheduling issues which preclude their participation. So I'm looking forward to my Saturday afternoon run. Hopefully Josh is feeling okay after getting off the long flight from Paris!
PRE RUN
weight=166
POST RUN
water, multivitamin, hot chocolate (rarely want anything hot after running but sure hit the spot today!), frosted mini wheats w/1% milk
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6 mi.@ 7:43 mixed in 6x90 sec. bursts
(6:05 6:07 5:54 6:07 6:06 5:58)
5:24 AM 34° 66% 2 mph
I would have never guessed how this run would turn out. I just wasn't feelin' it this morning when I woke up. As I drug myself around getting ready to go, excuses for not running or changing the scheduled workout kept popping into my head. I got myself together, stepped outside to stretch, and the cold morning air gave me a whole series of additional reasons to pack it in. I stretched then started. Nothing out of the ordinary. It was colder than usual. My legs felt okay. I decided my first burst of 90 seconds would come about 1.5 miles into the run. The target pace was 6:11. Off I went. I went hard but wasn't killing myself. Two thirds in, I looked at my watch and was way too fast so I eased it over the last 30 seconds. That was easy. Too easy it seemed. I figured it would catch up with me later. But it didn't I hammered all of my 90 second bursts and they all felt surprisingly comfortable. But more surprising was the continuation of something I picked up during last week's fartlek. I didn't let my in-between burst running get sloppily, slow. I held a pace and forced my body to recover while always running within the overall target pace for the run. I figured this would for sure catch up with me. It didn't either. It all went fine. Interesting .... Just goes to show you never know until you go.
A couple thoughts. I learned a couple years ago that efficient running for generally anyone can be calibrated to ~180 foot strikes per minute. Jonathan Bennett shared this insight with me from his reading. It was around the time he got his footpod. Since then, I've read about this concept. Faster runners just cover more distance with each stride. Therefore, they're ... faster. Anyway, the point is that over the past few weeks rather than watching my watch during fast running, I count my strides. For example, today I ran 90 second bursts. If I'm running efficiently, I should have about ~270 foot strikes during that time. To make it easier to count, I only count my right foot so ~135. I've found this interesting over the past month that I've been doing it. I generally have more the 180 foot strikes per minute while I'm running fast. I don't count foot strikes for easy running but I've got to believe I must be significantly fewer than 180/minute. I don't have a conclusion for any of this as it's still a work in progress. I'm sure there's something for me to glean from these facts but I'm not exactly sure what. I'll keep thinking about it while I keep counting strides.
Finally, I've modified my Saturday plans. Josh is in Paris but returns Saturday afternoon. He wants to get his scheduled 20-miler in Saturday afternoon. He put the word out to see if others in our group would join him. I like getting my run in early so I have the rest of the day for other things. But I thought about how I've done some long runs before and how it's always better to have someone with me for the long haul. If it were me needing to run in the afternoon, I'd be hugely grateful to be joined by someone. Anyway, all of this led me to jump in for Josh's Saturday afternoon run. I'll only be going 10 miles of it. I figured others would join too. But it ended up that everyone else has other scheduling issues which preclude their participation. So I'm looking forward to my Saturday afternoon run. Hopefully Josh is feeling okay after getting off the long flight from Paris!
PRE RUN
weight=166
POST RUN
water, multivitamin, hot chocolate (rarely want anything hot after running but sure hit the spot today!), frosted mini wheats w/1% milk
Wednesday, December 9, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.19 mi.@ 8:18
5:15 AM 52° 97% 2 mph
Felt sluggish to start out. I think it may have been slightly overzealous stretching before yesterday's hill run. Or maybe my legs are still feeling the incline running ... ? Anyway they loosened up about half way through.
I signed up for the EP5K next month. It's held in conjunction with the Houston marathon so I can enjoy all the festivities with only a fraction of the pain! This 5K fits perfectly into my training schedule at a point where I'll be ready for a time trial.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & oatmeal w/brown sugar, flax, almonds & 1% milk
6 mi.@ 7:46-8:36
ACHIEVED
6.19 mi.@ 8:18
5:15 AM 52° 97% 2 mph
Felt sluggish to start out. I think it may have been slightly overzealous stretching before yesterday's hill run. Or maybe my legs are still feeling the incline running ... ? Anyway they loosened up about half way through.
I signed up for the EP5K next month. It's held in conjunction with the Houston marathon so I can enjoy all the festivities with only a fraction of the pain! This 5K fits perfectly into my training schedule at a point where I'll be ready for a time trial.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & oatmeal w/brown sugar, flax, almonds & 1% milk
Tuesday, December 8, 2009
OBJECTIVE
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 mi. WU
6x90 sec. w/2 min. active recoveries (5:46/6:14/6:13/6:14/5:58/6:01)
1.52 mi. CD
5:58 AM 57° 98% 0 mph
Went over to the YMCA to run a warm up to the Chasewood garage for a "hill" workout. Felt sluggish today as I tried to hit my target pace. Hopefully that's a sign that I'm building strength as that's the purpose of the "build phase" that I'm in right now.
Dropped an email to the Salt Lake Track Club yesterday. I wanted to get their group run schedule for the holidays. Depending on what they're doing and when, I may join them while I'm traveling.
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, hot chocolate milk & frosted miniwheats w/1% milk
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 mi. WU
6x90 sec. w/2 min. active recoveries (5:46/6:14/6:13/6:14/5:58/6:01)
1.52 mi. CD
5:58 AM 57° 98% 0 mph
Went over to the YMCA to run a warm up to the Chasewood garage for a "hill" workout. Felt sluggish today as I tried to hit my target pace. Hopefully that's a sign that I'm building strength as that's the purpose of the "build phase" that I'm in right now.
Dropped an email to the Salt Lake Track Club yesterday. I wanted to get their group run schedule for the holidays. Depending on what they're doing and when, I may join them while I'm traveling.
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, hot chocolate milk & frosted miniwheats w/1% milk
Monday, December 7, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
ACHIEVED
6.17 mi.@ 8:08
2x20 sec. stiff-legged run
2x20 sec. no arms
5:23 AM 55° 98% 1 mph
I felt a bit stiff (lower back) and creaky (knees) this morning. More of an observation than a hindrance.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & GrapeNuts w/1% milk
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
ACHIEVED
6.17 mi.@ 8:08
2x20 sec. stiff-legged run
2x20 sec. no arms
5:23 AM 55° 98% 1 mph
I felt a bit stiff (lower back) and creaky (knees) this morning. More of an observation than a hindrance.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & GrapeNuts w/1% milk
Sunday, December 6, 2009
Training Schedule: December 6 - 12
Proprioceptive Cue: Pounding the Ground
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
10 mi.@ 7:46-8:36
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
10 mi.@ 7:46-8:36
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