OBJECTIVE
11 mi.@ 7:46-8:36
ACHIEVED
10.52 mi.@ 8:06
7:05 AM 47° 72% 3 mph
Dropped in on the group this morning. Although the group seems to be a bit fragmented at the moment. This iteration included: Steph, Michele, Laurie, and Jonathan C. It seems Steph's injury may be behind her so she should be running with us on a regular basis. She was feeling strong this morning and I went with her so we had a good opportunity to catch up on lost time as we clipped along at ~8 minute per mile pace.
The group was running 14 and I only wanted 11 so I broke off from the group around Mile 8. Shortly after that I did a stupid thing that I don't recall ever doing before. When I stopped for a water break, I didn't stop my watch. But when I started running again, I stopped it (thinking I was starting it). Of course, this fouled up the data from my run. However once I had the opportunity to sit down and analyze it, I was able to extrapolate the proper distance and time for the run. I'm not sure what my problem there was!
PRE RUN
weight=166.5
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Saturday, December 19, 2009
Friday, December 18, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.05 mi.@ 7:44
4:27 PM 64° 55% 4 mph
Slipped away from work for an hour so I could take a couple loops at Memorial Park. The weather was near-perfect. It was nice to be outside with no rain and no cold! I felt surprisingly good for having run a hard fartlek this morning. So I'm now all caught up on weekly mileage and workouts. Looking forward to tomorrow's run.
6 mi.@ 7:46-8:36
ACHIEVED
6.05 mi.@ 7:44
4:27 PM 64° 55% 4 mph
Slipped away from work for an hour so I could take a couple loops at Memorial Park. The weather was near-perfect. It was nice to be outside with no rain and no cold! I felt surprisingly good for having run a hard fartlek this morning. So I'm now all caught up on weekly mileage and workouts. Looking forward to tomorrow's run.
OBJECTIVE
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6.20 mi.@ 7:46 (6:05 6:10 6:10 6:13 6:07 6:07)
5:02 AM 41° 94% 1 mph
This is the run that was scheduled for yesterday. Why I missed it ... it's hard to say now. At the time, there was a cold rain falling and it didn't seem like I had time. Thought I might get a run after work. My body also felt a bit beat down. In retrospect that was all just a bunch of hollow excuses.
Felt pretty good this morning once I got moving. Was happy to hit my times and keep them in a tight range. After missing all my times on Tuesday, I've been wondering what's going on.
I've got it in the back of my mind to break a cardinal rule of running later tonight and get in a recovery run. This will effectively "make up" for yesterday's missed run and get me back on track with my weekly mileage.
PRE RUN
weight=166.5
POST RUN
water, multivitamin, chocolate milk & raisin bran w/1% milk
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6.20 mi.@ 7:46 (6:05 6:10 6:10 6:13 6:07 6:07)
5:02 AM 41° 94% 1 mph
This is the run that was scheduled for yesterday. Why I missed it ... it's hard to say now. At the time, there was a cold rain falling and it didn't seem like I had time. Thought I might get a run after work. My body also felt a bit beat down. In retrospect that was all just a bunch of hollow excuses.
Felt pretty good this morning once I got moving. Was happy to hit my times and keep them in a tight range. After missing all my times on Tuesday, I've been wondering what's going on.
I've got it in the back of my mind to break a cardinal rule of running later tonight and get in a recovery run. This will effectively "make up" for yesterday's missed run and get me back on track with my weekly mileage.
PRE RUN
weight=166.5
POST RUN
water, multivitamin, chocolate milk & raisin bran w/1% milk
Wednesday, December 16, 2009
Tuesday, December 15, 2009
F-L-A-T !!!
OBJECTIVE
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 WU
6:20 6:15 6:24 6:30 6:26 6:42
1.77 CD
5:59 AM 58° 97% 3 mph
... oh, so that's why you shouldn't turn a recovery run into a progression run (see yesterday) ....
I was very flat today; obviously not hitting my goal pace on any of my hill repeats. I guess I can attribute it to a couple of things. 1) Lack of sleep over the past couple of nights. 2) Turning yesterday's easy base run into a progressive run by hitting negative splits over 6 miles. 3) Work stress. I actually considered scrapping the workout a couple of different times during this morning's debacle. But I told myself this is actually good training. Every day isn't going to be a good one. This is training me to deal with adversity - whether within the marathon context (Heartbreak Hill in Boston ???) or over an entire race. Just deal with it and finish off the task at hand. I'm not pleased with what the clock shows for today's effort but I'm pleased that I finished it. Looking forward to the promise of a better running day tomorrow!
If running is like a box of chocolates, I picked the best looking one in the box this morning then bit into it to find a tangerine-avocado center!!!
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats & 1% milk
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 WU
6:20 6:15 6:24 6:30 6:26 6:42
1.77 CD
5:59 AM 58° 97% 3 mph
... oh, so that's why you shouldn't turn a recovery run into a progression run (see yesterday) ....
I was very flat today; obviously not hitting my goal pace on any of my hill repeats. I guess I can attribute it to a couple of things. 1) Lack of sleep over the past couple of nights. 2) Turning yesterday's easy base run into a progressive run by hitting negative splits over 6 miles. 3) Work stress. I actually considered scrapping the workout a couple of different times during this morning's debacle. But I told myself this is actually good training. Every day isn't going to be a good one. This is training me to deal with adversity - whether within the marathon context (Heartbreak Hill in Boston ???) or over an entire race. Just deal with it and finish off the task at hand. I'm not pleased with what the clock shows for today's effort but I'm pleased that I finished it. Looking forward to the promise of a better running day tomorrow!
If running is like a box of chocolates, I picked the best looking one in the box this morning then bit into it to find a tangerine-avocado center!!!
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats & 1% milk
Monday, December 14, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
ACHIEVED
6.10 mi.@ 8:07
2x20 sec. one-leg hop
1x20 sec. no-arm running
1x20 sec. stiff-legged running
5:53 AM 54° 98% 1 mph mist; very light rain
After about 1.5 miles, I caught myself sleepwalking through another base run. I felt tired and lethargic. I decided I wasn't going to let this happen today. Even though it was a base run, right then and there I turned it into a progression run. My plan was to run negative mile splits the rest of the way. However much time a cut off the mile, I would ran the next mile half-again-as-fast. I know this seems a stupid little mental game but I usually respond and today was no exception:
8:59/8:28/8:12/7:56/7:38/7:38
PRE RUN
POST RUN
weight = 164
water, multivitamin & low-fat granola w/1% milk
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
ACHIEVED
6.10 mi.@ 8:07
2x20 sec. one-leg hop
1x20 sec. no-arm running
1x20 sec. stiff-legged running
5:53 AM 54° 98% 1 mph mist; very light rain
After about 1.5 miles, I caught myself sleepwalking through another base run. I felt tired and lethargic. I decided I wasn't going to let this happen today. Even though it was a base run, right then and there I turned it into a progression run. My plan was to run negative mile splits the rest of the way. However much time a cut off the mile, I would ran the next mile half-again-as-fast. I know this seems a stupid little mental game but I usually respond and today was no exception:
8:59/8:28/8:12/7:56/7:38/7:38
PRE RUN
POST RUN
weight = 164
water, multivitamin & low-fat granola w/1% milk
Sunday, December 13, 2009
Training Schedule: December 13 - 19
Proprioceptive Cue: Driving the Thigh
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 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/6x2 min. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
11 mi.@ 7:46-8:36
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 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/6x2 min. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
11 mi.@ 7:46-8:36
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