OBJECTIVE
12-13 mi.
ACHIEVED
13.02 mi.@ 8:22
6:39 AM 67° 90% 4 mph
Good run today. Started with Josh, Jon Colletti, Randy, Augie and me. Augie wasn't feeling well and broke off early. Josh and Jon were running a tempo to prepare for the Houston marathon in 4 weeks so they sped ahead. Randy and I aren't training for anything ... and enjoyed a comfortably-paced long run and conversation.
This run closes the book on my 2010 mileage. I finished up with 1,440 miles which isn't too bad given a couple rounds of injuries and races that I didn't end up making it to the starting line for (Boston, rarrrr!!!)
PRE RUN
weight=168 <--- still the holiday season, right?
cocoa pebbles & skim milk (cleaning out pantry is part of my holiday binging.)
POST RUN
strawberry-banana smoothie, poached egg, ham, English muffin & apple pie
Friday, December 31, 2010
Wednesday, December 29, 2010
Tuesday, December 28, 2010
Monday, December 27, 2010
Thursday, December 23, 2010
Saturday, December 18, 2010
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Saturday, December 11, 2010
OBJECTIVE
run
ACHIEVED
11.59 mi.@ 8:26
6:06 AM 62° 80% 2 mph
Started out with Augie, Josh, Steph, Randy, and Pete. Heard a little about Steph's and Josh's experiences at the California International Marathon last weekend. I didn't get to talk to Augie. After 3 miles, they split off and headed back to the park. Pete, Randy and I went through River Oaks and back to the park at a comfortable pace. Good company, good conversation, easy pace.
PRE RUN
weight=163.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, strawberry-banana smoothie, poached egg, English muffin & ham
run
ACHIEVED
11.59 mi.@ 8:26
6:06 AM 62° 80% 2 mph
Started out with Augie, Josh, Steph, Randy, and Pete. Heard a little about Steph's and Josh's experiences at the California International Marathon last weekend. I didn't get to talk to Augie. After 3 miles, they split off and headed back to the park. Pete, Randy and I went through River Oaks and back to the park at a comfortable pace. Good company, good conversation, easy pace.
PRE RUN
weight=163.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, strawberry-banana smoothie, poached egg, English muffin & ham
Wednesday, December 8, 2010
OBJECTIVE
run
ACHIEVED
4.06 mi.@ 8:31
5:50 AM 45° 88% 8 mph
Took time off after the Thanksgiving 10k. My body was feeling beat up (and still is). Not sure what's going on but need to start working my way back.
PRE RUN
weight=164
water
POST RUN
water, multivitamin, calcium, glutamine, oatmeal w/brown sugar & skim milk
run
ACHIEVED
4.06 mi.@ 8:31
5:50 AM 45° 88% 8 mph
Took time off after the Thanksgiving 10k. My body was feeling beat up (and still is). Not sure what's going on but need to start working my way back.
PRE RUN
weight=164
water
POST RUN
water, multivitamin, calcium, glutamine, oatmeal w/brown sugar & skim milk
Wednesday, December 1, 2010
Wednesday, November 24, 2010
Tuesday, November 23, 2010
Monday, November 22, 2010
OBJECTIVE
dynamic stretch
warm-up
10x480m [target=1:52] w/400m active recoveries
cool-down
ACHIEVED
1.94 mi. WU
dynamic stretch
10x480m w/400m active recoveries
1:48/1:50/1:52/1:51/1:54/1:50/1:51/1:49/1:51/1:42
1.65 mi. CD
5:09 AM 67° 82% 2 mph
This turned out to be a good, solid workout. I wasn't at the absolute top of my game but I was still able to tough it out through a challenging speed routine on the Klein High track.
As usual, I started out feeling frisky which seems to universally translate into going too fast over the fast couple intervals. I settled in over the next two intervals then the effort suddenly seemed to catch up to me and everything became difficult. After Interval #5, I stopped to drink and gather myself. This helped a lot. It obviously cheats the workout somewhat because it allows for too much recovery time and doesn't force my body to recover while still moving. But it did allow me to get on top of the rest of my intervals. I didn't feel the impact immediately over Interval #6 as it felt a lot like #5. But by #7 and over the rest of the session, I felt much better than I did for #4-#6. Interesting that a similar phenomenon occurs for me over the course of races. I can usually start strong and finish strong which leaves the challenge somewhere over the middle third to quarter of the race.
I've mixed up my routine this week to take advantage of the Turkey Trot on Thursday. I'll be using that as a replacement for my scheduled 6-mile tempo run.
PRE RUN
weight=152
diet V8 splash
POST RUN
SlimFast, multivitamin & glutamine
dynamic stretch
warm-up
10x480m [target=1:52] w/400m active recoveries
cool-down
ACHIEVED
1.94 mi. WU
dynamic stretch
10x480m w/400m active recoveries
1:48/1:50/1:52/1:51/1:54/1:50/1:51/1:49/1:51/1:42
1.65 mi. CD
5:09 AM 67° 82% 2 mph
This turned out to be a good, solid workout. I wasn't at the absolute top of my game but I was still able to tough it out through a challenging speed routine on the Klein High track.
As usual, I started out feeling frisky which seems to universally translate into going too fast over the fast couple intervals. I settled in over the next two intervals then the effort suddenly seemed to catch up to me and everything became difficult. After Interval #5, I stopped to drink and gather myself. This helped a lot. It obviously cheats the workout somewhat because it allows for too much recovery time and doesn't force my body to recover while still moving. But it did allow me to get on top of the rest of my intervals. I didn't feel the impact immediately over Interval #6 as it felt a lot like #5. But by #7 and over the rest of the session, I felt much better than I did for #4-#6. Interesting that a similar phenomenon occurs for me over the course of races. I can usually start strong and finish strong which leaves the challenge somewhere over the middle third to quarter of the race.
I've mixed up my routine this week to take advantage of the Turkey Trot on Thursday. I'll be using that as a replacement for my scheduled 6-mile tempo run.
PRE RUN
weight=152
diet V8 splash
POST RUN
SlimFast, multivitamin & glutamine
Sunday, November 21, 2010
OBJECTIVE
8 mi.
ACHIEVED
8.14 mi.@ 8:24
5:22 AM 65° 90% 2 mph
This was supposed to be a 6-miler but since I missed yesterday's 8-miler I added 2 miles to today's run. Four miles into this one, I had to stop at Meyer Park for a restroom break. I've never had that happen before on a morning run from the house.
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, skim milk w/Hershey's chocolate & amazing grass green super food, & Kashi GoLean cereal w/skim milk
8 mi.
ACHIEVED
8.14 mi.@ 8:24
5:22 AM 65° 90% 2 mph
This was supposed to be a 6-miler but since I missed yesterday's 8-miler I added 2 miles to today's run. Four miles into this one, I had to stop at Meyer Park for a restroom break. I've never had that happen before on a morning run from the house.
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, skim milk w/Hershey's chocolate & amazing grass green super food, & Kashi GoLean cereal w/skim milk
Friday, November 19, 2010
Wednesday, November 17, 2010
Monday, November 15, 2010
OBJECTIVE
warm-up
12x400m @ 94 seconds w/400m active recoveries
cool-down
ACHIEVED
WU 1.76 mi.
dynamic stretch
11x400m [92/92/92/91/90/91/92/91/89/92/86]
CD 1.58 mi.
5:50 AM 52° 90% 2 mph
The track at Klein High was still wet from yesterday's rain. The high humidity made the morning air feel cooler than the thermometer was registering. I haven't done any speed work since before the St. George marathon - six weeks ago. I decided I'd reintroduce myself to the track with 12x400 meters. I cranked down my goal pace to something faster than what I believe my current lactate threshold is. I figured this would be a good way to test where my fitness is at generally. It should also give me a good baseline to work from during future track workouts.
The first couple repeats felt easy. But of course became progressively harder. My recovery 400's were getting slower as the workout progressed. Somehow I lost count of the repeats and ended up only doing 11 instead of 12. I'm not sure how or when that happened. I didn't realize it until I was back home and uploaded the workout.
I'm happy with how this one went. My times were tightly grouped even though I was feeling slower and slower over the later repeats. Maybe next time I can actually get the full workout in!
I noticed something in on of my training logs that suggests I've done this workout before. This surprised me since I don't recall ever doing this one. I need to go back and see when I did it and how today's effort compares.
PRE RUN
weight=159.5
Kashi GoLean cereal w/skim milk
[During workout, drink 20 oz. diet lime FRS powdered drink mix]
POST RUN
SlimFast, multivitamin & glutamine
warm-up
12x400m @ 94 seconds w/400m active recoveries
cool-down
ACHIEVED
WU 1.76 mi.
dynamic stretch
11x400m [92/92/92/91/90/91/92/91/89/92/86]
CD 1.58 mi.
5:50 AM 52° 90% 2 mph
The track at Klein High was still wet from yesterday's rain. The high humidity made the morning air feel cooler than the thermometer was registering. I haven't done any speed work since before the St. George marathon - six weeks ago. I decided I'd reintroduce myself to the track with 12x400 meters. I cranked down my goal pace to something faster than what I believe my current lactate threshold is. I figured this would be a good way to test where my fitness is at generally. It should also give me a good baseline to work from during future track workouts.
The first couple repeats felt easy. But of course became progressively harder. My recovery 400's were getting slower as the workout progressed. Somehow I lost count of the repeats and ended up only doing 11 instead of 12. I'm not sure how or when that happened. I didn't realize it until I was back home and uploaded the workout.
I'm happy with how this one went. My times were tightly grouped even though I was feeling slower and slower over the later repeats. Maybe next time I can actually get the full workout in!
I noticed something in on of my training logs that suggests I've done this workout before. This surprised me since I don't recall ever doing this one. I need to go back and see when I did it and how today's effort compares.
PRE RUN
weight=159.5
Kashi GoLean cereal w/skim milk
[During workout, drink 20 oz. diet lime FRS powdered drink mix]
POST RUN
SlimFast, multivitamin & glutamine
Sunday, November 14, 2010
Saturday, November 13, 2010
OBJECTIVE
8 mi.
ACHIEVED
8.41 mi.@ 7:41
6:28 AM 56° 77% 2 mph
A beautiful morning. It rained overnight leaving everything damp and the air cool. I set out from the Cypress Creek YMCA a little later than planned but this was perfectly okay. Easing into the run, I was just enjoying the "freshness" of the morning.
On the way out I considered my return trip would take a newly finished path that I haven't explored yet. I don't know exactly where it goes - just the start and end points - nor do I know the exact distance. I suspect it is shorter than the usual route through the neighborhoods. Since today was just an easy 8-miler without a prescribed pace, I figured it would be a good opportunity to introduce myself to the new path. However, that plan changed.
At the turnaround, I was averaging 8:15 per mile and felt pretty good. I decided I would try getting the overall average pace for the entire run down to 7:56 per mile. So I improvised mile cutdowns where my plan was to log 7:50, 7:40, 7:30 and 7:20 miles over the return trip. 7:20 was sounding like an aggressive finishing pace and I wasn't sure I could get there. However I started knocking it down and the pace came easily. I felt good!
7:33 / 7:23 / 6:56 / 6:49 / 5:55 (0.20 mi. - 1:12)
PRE RUN
weight=162
diet V8 splash, glutamine, & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
8 mi.
ACHIEVED
8.41 mi.@ 7:41
6:28 AM 56° 77% 2 mph
A beautiful morning. It rained overnight leaving everything damp and the air cool. I set out from the Cypress Creek YMCA a little later than planned but this was perfectly okay. Easing into the run, I was just enjoying the "freshness" of the morning.
On the way out I considered my return trip would take a newly finished path that I haven't explored yet. I don't know exactly where it goes - just the start and end points - nor do I know the exact distance. I suspect it is shorter than the usual route through the neighborhoods. Since today was just an easy 8-miler without a prescribed pace, I figured it would be a good opportunity to introduce myself to the new path. However, that plan changed.
At the turnaround, I was averaging 8:15 per mile and felt pretty good. I decided I would try getting the overall average pace for the entire run down to 7:56 per mile. So I improvised mile cutdowns where my plan was to log 7:50, 7:40, 7:30 and 7:20 miles over the return trip. 7:20 was sounding like an aggressive finishing pace and I wasn't sure I could get there. However I started knocking it down and the pace came easily. I felt good!
7:33 / 7:23 / 6:56 / 6:49 / 5:55 (0.20 mi. - 1:12)
PRE RUN
weight=162
diet V8 splash, glutamine, & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Friday, November 12, 2010
OBJECTIVE
6 mi.
ACHIEVED
6.02 mi.@ 7:51
8:27 AM 73° 87% 3 mph
Felt good today. A phenomenon I have previously observed was reinforced today. My typical run occurs in the early morning right after falling out of bed. On rare occasion (like today), I'll start my run later in the morning - after getting up, eating a light breakfast, reading newspaper, etc. When my runs follow this pattern, I almost-always feel better while running and run significantly faster. So what's going on?
I know it makes sense on a rational level. I give myself a chance to wake up, I've eaten something thereby providing a fresh glycogen source to draw upon, etc. I'm sure that there's something going on physiologically because I've observed it too many times and it's too obvious to deny.
I just wonder what the science behind what I'm experiencing is? I haven't yet had time to research and I don't recall ever reading anything about this.
PRE RUN
water, glutamine & GrapeNuts w/skim milk
POST RUN
diet V8 splash, multivitamin, & low-fat cinnamon almond granola w/skim milk
6 mi.
ACHIEVED
6.02 mi.@ 7:51
8:27 AM 73° 87% 3 mph
Felt good today. A phenomenon I have previously observed was reinforced today. My typical run occurs in the early morning right after falling out of bed. On rare occasion (like today), I'll start my run later in the morning - after getting up, eating a light breakfast, reading newspaper, etc. When my runs follow this pattern, I almost-always feel better while running and run significantly faster. So what's going on?
I know it makes sense on a rational level. I give myself a chance to wake up, I've eaten something thereby providing a fresh glycogen source to draw upon, etc. I'm sure that there's something going on physiologically because I've observed it too many times and it's too obvious to deny.
I just wonder what the science behind what I'm experiencing is? I haven't yet had time to research and I don't recall ever reading anything about this.
PRE RUN
water, glutamine & GrapeNuts w/skim milk
POST RUN
diet V8 splash, multivitamin, & low-fat cinnamon almond granola w/skim milk
Thursday, November 11, 2010
Wednesday, November 10, 2010
Saturday, October 30, 2010
OBJECTIVE
16 mi.@ 7:56
ACHIEVED
16.13 mi.@ 8:32
5:37 AM 51° 75% 1 mph
This turned out to be a pretty good run. It was a beautiful morning with good company (Augie, Josh, Randy, and Jonathan) and good conversation. The time and distance seemed to pass with relative ease and I was feeling somewhere between "okay" and "good". Randy and I cut it short at Waugh as the others were going 20 miles.
PRE RUN
weight=162
diet V8 splash, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
16 mi.@ 7:56
ACHIEVED
16.13 mi.@ 8:32
5:37 AM 51° 75% 1 mph
This turned out to be a pretty good run. It was a beautiful morning with good company (Augie, Josh, Randy, and Jonathan) and good conversation. The time and distance seemed to pass with relative ease and I was feeling somewhere between "okay" and "good". Randy and I cut it short at Waugh as the others were going 20 miles.
PRE RUN
weight=162
diet V8 splash, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Monday, October 25, 2010
Saturday, October 23, 2010
OBJECTIVE
14 mi.@ 7:56
ACHIEVED
14.01 mi.@ 8:47
6:16 AM 76° 78% 3 mph
Slower than scheduled but that was really okay today. I just wanted to get the miles. Ran with Steph, Pete, and Matt down to Rice University and back. Good way to start my birthday.
PRE RUN
orange juice & oatmeal w/skim milk & brown sugar
POST RUN
SlimFast
14 mi.@ 7:56
ACHIEVED
14.01 mi.@ 8:47
6:16 AM 76° 78% 3 mph
Slower than scheduled but that was really okay today. I just wanted to get the miles. Ran with Steph, Pete, and Matt down to Rice University and back. Good way to start my birthday.
PRE RUN
orange juice & oatmeal w/skim milk & brown sugar
POST RUN
SlimFast
Friday, October 22, 2010
OBJECTIVE
6 mi.@ 7:56
ACHIEVED
6.03 mi.@ 7:49
5:25 AM 67° 84% 0 mph
Wasn't really feeling too excited about getting out the door. After a slow couple of miles, cranked it up and felt pretty good.
On Monday, the 2011 Boston marathon sold out in a few hours and I didn't get in. I was considering running the California International marathon in December but my body seemingly isn't bouncing back from St. George fast enough. Registration for CIM filled up earlier this week. So it looks like I'm an aimless runner without a race on my calendar ....
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, & Kashi GoLean cereal w/skim milk
6 mi.@ 7:56
ACHIEVED
6.03 mi.@ 7:49
5:25 AM 67° 84% 0 mph
Wasn't really feeling too excited about getting out the door. After a slow couple of miles, cranked it up and felt pretty good.
On Monday, the 2011 Boston marathon sold out in a few hours and I didn't get in. I was considering running the California International marathon in December but my body seemingly isn't bouncing back from St. George fast enough. Registration for CIM filled up earlier this week. So it looks like I'm an aimless runner without a race on my calendar ....
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, & Kashi GoLean cereal w/skim milk
Wednesday, October 20, 2010
OBJECTIVE
6 mi. total distance
warm-up
2 x 1 mi.@ 6:13 w/800m active recoveries
cool-down
ACHIEVED
1.83 mi. WU
2x1 mi. (6:06/6:14) w/800m active recoveries
1.82 mi. CD
5:37 AM 66° 86% 1 mph
Felt pretty good this morning. Since Klein High's stadium has been under construction all summer, it's the first time I've been on the track in several months. All of the lights were on because a construction crew was working on one of the outbuildings at the north end zone. There was some sort of "boot camp" training group on the field and on the stadium steps.
I started my first mile repeat too fast and paid for it throughout the rest of the workout.
PRE RUN
weight=161
diet V8 splash & puffed wheat cereal w/1% milk
POST RUN
weight=158.5
orange juice, glutamine, multivitamin & puffed wheat cereal w/skim milk
6 mi. total distance
warm-up
2 x 1 mi.@ 6:13 w/800m active recoveries
cool-down
ACHIEVED
1.83 mi. WU
2x1 mi. (6:06/6:14) w/800m active recoveries
1.82 mi. CD
5:37 AM 66° 86% 1 mph
Felt pretty good this morning. Since Klein High's stadium has been under construction all summer, it's the first time I've been on the track in several months. All of the lights were on because a construction crew was working on one of the outbuildings at the north end zone. There was some sort of "boot camp" training group on the field and on the stadium steps.
I started my first mile repeat too fast and paid for it throughout the rest of the workout.
PRE RUN
weight=161
diet V8 splash & puffed wheat cereal w/1% milk
POST RUN
weight=158.5
orange juice, glutamine, multivitamin & puffed wheat cereal w/skim milk
Thursday, October 7, 2010
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Saturday, October 2, 2010
2010 St. George Marathon
Beautiful day, beautiful course.
Best part,
Elite corral to start!
Ahead of schedule through 10,
Then, time slipped away.
A little behind at 13,
No chance to recover though.
Body and mind alternating in a ying and yang,
A tug of war.
This is easy, this is not.
Goal pace is comfortable why can't I hold it?
Happiest 3:45 marathoner in St. George today,
After spending a long time not knowing if I'd find my way!
Sent from my BlackBerry Wireless
Thursday, September 30, 2010
OBJECTIVE
1 mi. warm-up
2 mi.@ 6:52
1 mi. cool-down
1 mi. warm-up
2 mi.@ 6:52
1 mi. cool-down
ACHIEVED
1.01 mi. WU
2.00 mi.@ 6:48
1.04 mi. CD
~9:45 pm
Got away from work late tonight. This run was on my schedule for tomorrow morning. However Dr. Cadena has agreed to see me prior to office hours. Since this is my last run, I decided I didn't want to run again until the marathon once I receive treatment. That explains how I found myself finishing up this run after 10 pm at Memorial Park.
The run went okay. My legs were a little sore from the light resistance work and stretching I've been subjecting them to. I'm not worried about that. My left calf/Achilles flared a bit with what felt like repetitive muscle strain and my right shin splint was "there" but not problematic. The half marathon pace felt easy on the cool evening air on rested legs.
Looking forward to an all-out carbohydrate binge tomorrow.
PRE RUN
water & pure protein bar
POST RUN
water, hamburger patty w/cheese & grilled chicken breast
Sent from my BlackBerry Wireless
Wednesday, September 29, 2010
Knocked at all of my resistance work and stretching this morning:
1 set each
kneeling overhead draw-in
lying draw-in w/hip flexion
box lunge
stability ball leg curl
AROM hip extension straight leg w/ball
AROM knee wall slide bil full w/ball
AROM lumbar bridging hamstring bil w/ball
AROM lumbar bridging w/alternating leg
Resist lumbar bridging w/hip abductors w/elastic band
Resist hip ER side lying w/elastic band
Resist knee sidestep w/elastic
Lunge stretch
Supine hip extension
VMO dip
Spider stretch
Cat stretch
I felt okay - not great; not bad. Right shin splint issue was more prominent this morning.
Today is the last day of carbohydrate depletion. Tomorrow I'll throw the switch on loading. I'll also see Dr. Cadeña early tomorrow morning. I'm also supposed to have my last run tomorrow but I may change things up to get more recovery time from post-treatment until the starting line.
1 set each
kneeling overhead draw-in
lying draw-in w/hip flexion
box lunge
stability ball leg curl
AROM hip extension straight leg w/ball
AROM knee wall slide bil full w/ball
AROM lumbar bridging hamstring bil w/ball
AROM lumbar bridging w/alternating leg
Resist lumbar bridging w/hip abductors w/elastic band
Resist hip ER side lying w/elastic band
Resist knee sidestep w/elastic
Lunge stretch
Supine hip extension
VMO dip
Spider stretch
Cat stretch
I felt okay - not great; not bad. Right shin splint issue was more prominent this morning.
Today is the last day of carbohydrate depletion. Tomorrow I'll throw the switch on loading. I'll also see Dr. Cadeña early tomorrow morning. I'm also supposed to have my last run tomorrow but I may change things up to get more recovery time from post-treatment until the starting line.
Day -3 Intake
Last night's sleep: to bed 22:20; got up 5:20; slept pretty good only up once
~6:00 16 oz. water
~7:00 8 oz. water & 2 string cheese
~6:00 16 oz. water
~7:00 8 oz. water & 2 string cheese
Tuesday, September 28, 2010
OBEJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/ 90 second active recovery
1 mi. @ 6:32 w/ 90 second active recovery
1k @ 6:18 w/ 90 second active recovery
1 mi. cool-down
ACHIEVED
1.04 mi. WU
dynamic stretch
2k @ 6:42 w/ 90 second active recovery
1 mi. @ 6:23 w/ 90 second active recovery
1k @ 6:12 w/ 90 second active recovery
5:24 AM 59º 84% 0 mph
Felt pretty good.
Started carbohydrate depletion yesterday so I should be good and ornery by the end of the day tomorrow. In know the Western Australian method (and other studies) suggest you don't have to follow the old-school protocol of the eastern bloc countries but the whole 7-day approach gets me into a mindset that seems to help my racing.
Went to see Dr. Cadeña yesterday. Very surprising diagnosis. The problem I've been experiencing with my ankle for the past two weeks is apparently shin splits. I've had shin splits before (about three years ago) but they were nothing like this. Cadeña worked his magic and I felt pretty good today. The issue was there this morning but it was latent. I'll go for another treatment Thursday morning and get a tape job. Hopefully that's the last I have to think about shin splits!
PRE RUN
weight=159.5
water & 500 mg glutamine
POST RUN
water & multivitamin
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/ 90 second active recovery
1 mi. @ 6:32 w/ 90 second active recovery
1k @ 6:18 w/ 90 second active recovery
1 mi. cool-down
ACHIEVED
1.04 mi. WU
dynamic stretch
2k @ 6:42 w/ 90 second active recovery
1 mi. @ 6:23 w/ 90 second active recovery
1k @ 6:12 w/ 90 second active recovery
5:24 AM 59º 84% 0 mph
Felt pretty good.
Started carbohydrate depletion yesterday so I should be good and ornery by the end of the day tomorrow. In know the Western Australian method (and other studies) suggest you don't have to follow the old-school protocol of the eastern bloc countries but the whole 7-day approach gets me into a mindset that seems to help my racing.
Went to see Dr. Cadeña yesterday. Very surprising diagnosis. The problem I've been experiencing with my ankle for the past two weeks is apparently shin splits. I've had shin splits before (about three years ago) but they were nothing like this. Cadeña worked his magic and I felt pretty good today. The issue was there this morning but it was latent. I'll go for another treatment Thursday morning and get a tape job. Hopefully that's the last I have to think about shin splits!
PRE RUN
weight=159.5
water & 500 mg glutamine
POST RUN
water & multivitamin
Day -4 Intake
Last night's sleep: to bed @ 21:40; got up @ 5:00; okay sleep - got up a couple of times
~5:00 water & 500 mg glutamine
~6:00 water & multivitamin
~6:30 water, 3-egg scramble w/Canadian bacon & sharp cheddar cheese
~9:00 3 scoops protein powder, 2 heaping tablespoons peanut butter, 6 ice cubes, 16 oz. skim milk
~10:30 8 oz. water
~12:00 garden salad, grilled halibut & 16 oz. water
~15:00 8 oz. water
~18:00 pure protein bar & 8 oz. water
~21:00 string cheese
~5:00 water & 500 mg glutamine
~6:00 water & multivitamin
~6:30 water, 3-egg scramble w/Canadian bacon & sharp cheddar cheese
~9:00 3 scoops protein powder, 2 heaping tablespoons peanut butter, 6 ice cubes, 16 oz. skim milk
~10:30 8 oz. water
~12:00 garden salad, grilled halibut & 16 oz. water
~15:00 8 oz. water
~18:00 pure protein bar & 8 oz. water
~21:00 string cheese
Monday, September 27, 2010
Day -5 Intake
Last night's sleep: to bed 22:30; out of bed 4:55; a bit restless, up multiple times
~5:00 water & 500 mg glutamine
~6:00 water, multivitamin & string cheese
~9:00 2 poached eggs, Canadian bacon & water
~13:00 2 chicken breasts
~15:00 red beans w/green onions & cheddar cheese
~15:30 water
~20:00 grilled salmon fillet, low-fat cottage cheese & water
~5:00 water & 500 mg glutamine
~6:00 water, multivitamin & string cheese
~9:00 2 poached eggs, Canadian bacon & water
~13:00 2 chicken breasts
~15:00 red beans w/green onions & cheddar cheese
~15:30 water
~20:00 grilled salmon fillet, low-fat cottage cheese & water
Monday, September 20, 2010
OBJECTIVE
8 mi.@ 7:40-8:29
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
8.14 mi.@ 8:10
2x20 sec. high knees
2x20 sec. bounding
5:22 AM 74° 87% 1 mph
Cooler temperature this morning was nice. Stayed focused on "staying within the day" and had a good run. The runs - successful or not - of my yesterdays don't matter today. Nor do the runs of my tomorrows. Today is the day that matters and today was a good, solid run.
I think I'll try to get in to see Dr. Cadeña today or tomorrow and, depending on how I feel for this coming Saturday's run do the same thing next week. Also, will probably try to see my massage therapist tomorrow. It's all preventative and gets me in the mindset of racing.
PRE RUN
weight=160
water & 500 mg glutamine
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
8 mi.@ 7:40-8:29
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
8.14 mi.@ 8:10
2x20 sec. high knees
2x20 sec. bounding
5:22 AM 74° 87% 1 mph
Cooler temperature this morning was nice. Stayed focused on "staying within the day" and had a good run. The runs - successful or not - of my yesterdays don't matter today. Nor do the runs of my tomorrows. Today is the day that matters and today was a good, solid run.
I think I'll try to get in to see Dr. Cadeña today or tomorrow and, depending on how I feel for this coming Saturday's run do the same thing next week. Also, will probably try to see my massage therapist tomorrow. It's all preventative and gets me in the mindset of racing.
PRE RUN
weight=160
water & 500 mg glutamine
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, September 18, 2010
OBJECTIVE
2 mi. WU
12 mi.@ 7:09 (marathon pace)
2 mi. CD
ACHIEVED
2.88 mi. WU
4 mi.@ 7:11
3.35 mi.@ 8:44
5:53 AM 78° 80% 3 mph
This could be classified as an unmitigated disaster. I felt fine the first 3 miles at marathon pace. In fact, I even got into a rhythm where I was comfortable but by 4 miles the wheels had fallen off. I have no idea what's happening to me the last 10 days. I feel fine then all of the sudden I don't. When I hit that point I'm done and can't get back on track. I haven't had anything like this in my running experience. It's not like I suffering a specific injury or particular issue. It's like overall fatigue or something. I don't seem to be able to will myself out of the mire.
I'm now wondering if I'm still recovering from my half PR effort 2 weeks ago. Or if it's associated with stress caused by my job uncertainty. Or maybe it's both ... or neither ....
PRE RUN
weight=158.5
diet V8 splash, 500 mg glutamine & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Later, PBJ smoothie & multivitamin
2 mi. WU
12 mi.@ 7:09 (marathon pace)
2 mi. CD
ACHIEVED
2.88 mi. WU
4 mi.@ 7:11
3.35 mi.@ 8:44
5:53 AM 78° 80% 3 mph
This could be classified as an unmitigated disaster. I felt fine the first 3 miles at marathon pace. In fact, I even got into a rhythm where I was comfortable but by 4 miles the wheels had fallen off. I have no idea what's happening to me the last 10 days. I feel fine then all of the sudden I don't. When I hit that point I'm done and can't get back on track. I haven't had anything like this in my running experience. It's not like I suffering a specific injury or particular issue. It's like overall fatigue or something. I don't seem to be able to will myself out of the mire.
I'm now wondering if I'm still recovering from my half PR effort 2 weeks ago. Or if it's associated with stress caused by my job uncertainty. Or maybe it's both ... or neither ....
PRE RUN
weight=158.5
diet V8 splash, 500 mg glutamine & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Later, PBJ smoothie & multivitamin
Friday, September 17, 2010
Wednesday, September 8, 2010
Tuesday, September 7, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
1x3k @ 6:52 w/ 2 min. active recovery
1x2k @ 6:32 w/ 2 min. active recovery
1x1k @ 6:18 w/ 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
1x3k @ 6:50 w/ 2 min. active recovery
1x2k @ 6:35 w/ 2 min. active recovery
1x1k @ 6:21 w/ 2 min. active recovery
1x800m @ 6:23
1.29 mi. cool-down
total time = 55:53
total distance = 7.10 mi.
5:33 AM 77° 88% 4 mph
Wow! Nothing in the tank today. Rained during the first interval then stopped. Dodging traffic and muddles along Cypresswood Drive really took me out of my rhythm during the last two intervals (on top of that I was gassed!).
On the bright side, I hit my racing weight of 159 this morning. Hmmmmm is there a correlation between my weight and how I felt ...???
PRE RUN
weight=159
diet V8 splash, 500 mg glutamine & slice of whole wheat bread
POST RUN
water, multivitamin, SlimFast & puffed wheat cereal w/skim milk
dynamic stretching warm-up
1 mi. warm-up
1x3k @ 6:52 w/ 2 min. active recovery
1x2k @ 6:32 w/ 2 min. active recovery
1x1k @ 6:18 w/ 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
1x3k @ 6:50 w/ 2 min. active recovery
1x2k @ 6:35 w/ 2 min. active recovery
1x1k @ 6:21 w/ 2 min. active recovery
1x800m @ 6:23
1.29 mi. cool-down
total time = 55:53
total distance = 7.10 mi.
5:33 AM 77° 88% 4 mph
Wow! Nothing in the tank today. Rained during the first interval then stopped. Dodging traffic and muddles along Cypresswood Drive really took me out of my rhythm during the last two intervals (on top of that I was gassed!).
On the bright side, I hit my racing weight of 159 this morning. Hmmmmm is there a correlation between my weight and how I felt ...???
PRE RUN
weight=159
diet V8 splash, 500 mg glutamine & slice of whole wheat bread
POST RUN
water, multivitamin, SlimFast & puffed wheat cereal w/skim milk
Monday, September 6, 2010
OBJECTIVE
10 mi.@ 7:40-8:30
2x20 sec. stiff legged running
2x20 sec. no-arm running
ACHIEVED
10.26 mi.@ 8:12
2x20 sec. stiff legged running
2x20 sec. no-arm running
10:13 AM 82° 76% 8 mph rain
This one started out as a hot, breezy summer day. I was wondering how I'd hold up to the end as it seemed the temperature would only be rising. About two miles in to it, I looked to the south and saw huge, dark rain clouds. I started trying to guess when the rain would hit me. I figured it would be at about the seven-mile mark. Apparently the storm was moving faster than I judged. Around Mile 4, it started raining lightly. By Mile 5 the rain was coming hard and heavy. It didn't last long but sure unloaded a lot of rain. The sun gradually emerged for the last third of the run and it became quite hot and steamy.
I felt pretty good starting out even though my legs had residual soreness from Saturday's race. I raced in flats on hills over 13 miles so they deserve to be a little sore. When the rain came, the temperature dropped some and I felt quite good. By the last third, I was feeling very tired. I held on and drug myself home.
PRE RUN
weight=161
corn chex w/skim milk & diet V8 splash
POST RUN
diet V8 splash, 500 mg glutamine, multivitamin, PBJ smoothie
10 mi.@ 7:40-8:30
2x20 sec. stiff legged running
2x20 sec. no-arm running
ACHIEVED
10.26 mi.@ 8:12
2x20 sec. stiff legged running
2x20 sec. no-arm running
10:13 AM 82° 76% 8 mph rain
This one started out as a hot, breezy summer day. I was wondering how I'd hold up to the end as it seemed the temperature would only be rising. About two miles in to it, I looked to the south and saw huge, dark rain clouds. I started trying to guess when the rain would hit me. I figured it would be at about the seven-mile mark. Apparently the storm was moving faster than I judged. Around Mile 4, it started raining lightly. By Mile 5 the rain was coming hard and heavy. It didn't last long but sure unloaded a lot of rain. The sun gradually emerged for the last third of the run and it became quite hot and steamy.
I felt pretty good starting out even though my legs had residual soreness from Saturday's race. I raced in flats on hills over 13 miles so they deserve to be a little sore. When the rain came, the temperature dropped some and I felt quite good. By the last third, I was feeling very tired. I held on and drug myself home.
PRE RUN
weight=161
corn chex w/skim milk & diet V8 splash
POST RUN
diet V8 splash, 500 mg glutamine, multivitamin, PBJ smoothie
Saturday, September 4, 2010
Friday, September 3, 2010
Thursday, September 2, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.54 mi. WU
dynamic stretch
5.5 mi. tempo @ 6:50 (6:50/6:51/6:52/6:50/6:48/[6:44])
1.84 mi. CD
5:52 AM 77° 85% 1 mph
This run was a breakthrough for me. I haven't been able to hit the target pace on these Thursday tempo runs for this entire training cycle. I've come close and had good efforts the past couple of weeks but today was different. I hit it! It required a great deal of focus. No wandering thoughts or moments of slack attention. I started steady and stayed steady throughout. I didn't ever feel like I was going to die but it was an effort.
Interestingly my 10k PR is 41:56. Today I covered 5.5 miles (0.74 miles less than a 10k) in 37:31. If I held the same pace through 10k (which I believe was possible), I would have run 42:22 - only 26 seconds off a PR in a non-race environment and less than ideal weather conditions.
I am reminded the brain is a powerful thing in running. It can work for you or against you. Many of running's seemingly physical barriers are actually mental. I need to remember this. I need to stay positive and believe.
PRE RUN
weight=161.5
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast, multivitamin, diet V8 splash & low-fat granola w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.54 mi. WU
dynamic stretch
5.5 mi. tempo @ 6:50 (6:50/6:51/6:52/6:50/6:48/[6:44])
1.84 mi. CD
5:52 AM 77° 85% 1 mph
This run was a breakthrough for me. I haven't been able to hit the target pace on these Thursday tempo runs for this entire training cycle. I've come close and had good efforts the past couple of weeks but today was different. I hit it! It required a great deal of focus. No wandering thoughts or moments of slack attention. I started steady and stayed steady throughout. I didn't ever feel like I was going to die but it was an effort.
Interestingly my 10k PR is 41:56. Today I covered 5.5 miles (0.74 miles less than a 10k) in 37:31. If I held the same pace through 10k (which I believe was possible), I would have run 42:22 - only 26 seconds off a PR in a non-race environment and less than ideal weather conditions.
I am reminded the brain is a powerful thing in running. It can work for you or against you. Many of running's seemingly physical barriers are actually mental. I need to remember this. I need to stay positive and believe.
PRE RUN
weight=161.5
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast, multivitamin, diet V8 splash & low-fat granola w/skim milk
Wednesday, September 1, 2010
Tuesday, August 31, 2010
Just noticed I ran 210.7 miles this month. That got me wondering about my highest mileage month and how many times I've gone over 200 miles in a month. Looking back at my log, this is the third time I've gone over 200 miles, August and September 2009 being the other occurrences. This is my second highest monthly mileage ever with September 2009 being higher by about 13 miles.
Looking forward to September 2010. This could be my highest mileage month ever.
Looking forward to September 2010. This could be my highest mileage month ever.
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/2 min. active recovery
1mi@ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down
ACHIEVED
1.07 mi. WU
dynamic stretch
2k @ 6:39 w/2 min. active recovery
1mi@ 6:29 w/2 min. active recovery
1k @ 6:19 w/2 min. active recovery
800m@6:03
1.38 mi. CD
total time = 51:09
total distance = 6.39 mi.
6:14 AM 77° 79% 1 mph
Lesson relearned, "Now that school has started, don't run near the high school between 6:30 and 7:30 AM." Those kids can't drive!
I felt okay today. More specifically, I felt pretty good physically and a bit flat mentally.
About got hit by an oncoming teenager-driven car going out on the 2k interval. Then coming back on the 1k interval I was dodging a whole bunch traffic and had to make an impromptu reroute ... at 6:18 pace
PRE RUN
weight=160.5
water, 500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast, multivitamin & brown rice farina w/brown sugar & skim milk
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/2 min. active recovery
1mi@ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down
ACHIEVED
1.07 mi. WU
dynamic stretch
2k @ 6:39 w/2 min. active recovery
1mi@ 6:29 w/2 min. active recovery
1k @ 6:19 w/2 min. active recovery
800m@6:03
1.38 mi. CD
total time = 51:09
total distance = 6.39 mi.
6:14 AM 77° 79% 1 mph
Lesson relearned, "Now that school has started, don't run near the high school between 6:30 and 7:30 AM." Those kids can't drive!
I felt okay today. More specifically, I felt pretty good physically and a bit flat mentally.
About got hit by an oncoming teenager-driven car going out on the 2k interval. Then coming back on the 1k interval I was dodging a whole bunch traffic and had to make an impromptu reroute ... at 6:18 pace
PRE RUN
weight=160.5
water, 500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast, multivitamin & brown rice farina w/brown sugar & skim milk
Monday, August 30, 2010
OBJECTIVE
6 mi.@ 7:40-8:29
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
6.17 mi.@ 8:29
1x20 sec. high knees
1x20 sec. bounding
5:06 AM 80° 87% 1 mph
The theme for today's run was "tight and tired". I didn't really get loosened up until well over 2 miles into this one. I think that's just Saturday's long run still "on my legs" and the fact that after Saturday's run I went to the office and worked (i.e., sitting down the whole time) until late evening. I'm sure that can't be good for shaking out the legs and giving them the best opportunity to recover. I also felt tired today. Yesterday's rest day just didn't seem to be enough to give me a full recovery from last week's +59 miles. The good news is this is a "pull back" week. So my mileage will drop and the intensity will ease ... slightly.
PRE RUN
weight=160.5
apple juice & 500 mg glutamine
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
6 mi.@ 7:40-8:29
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
6.17 mi.@ 8:29
1x20 sec. high knees
1x20 sec. bounding
5:06 AM 80° 87% 1 mph
The theme for today's run was "tight and tired". I didn't really get loosened up until well over 2 miles into this one. I think that's just Saturday's long run still "on my legs" and the fact that after Saturday's run I went to the office and worked (i.e., sitting down the whole time) until late evening. I'm sure that can't be good for shaking out the legs and giving them the best opportunity to recover. I also felt tired today. Yesterday's rest day just didn't seem to be enough to give me a full recovery from last week's +59 miles. The good news is this is a "pull back" week. So my mileage will drop and the intensity will ease ... slightly.
PRE RUN
weight=160.5
apple juice & 500 mg glutamine
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Saturday, August 28, 2010
OBJECTIVE
20 mi.@ 7:40-8:29
ACHIEVED
20.18 mi.@ 8:14
5:43 AM 78° 60% 3 mph
Ran 20.18 miles. Instead of going solo I paid $5 to "drop in" with Kenyan Way. After running from the park to their starting point (2 mi.), I found out they only had an 11/13 mile route on their schedule today. I also got there right as they were sending groups out so I didn't get placed in an appropriate pace group. This ended up being fine. I left after everyone else and there was a long string of runners in front of me so the route was easy to know. There were water stops every ~3 miles. The route took us back to Memorial Park and over to Uptown where we looped back. I managed to hold my pace in the relevant range as I made my way back to the park and back to the Kenyan Way base. The water stops helped a lot today. The weather was really accommodating too.
20 mi.@ 7:40-8:29
ACHIEVED
20.18 mi.@ 8:14
5:43 AM 78° 60% 3 mph
Ran 20.18 miles. Instead of going solo I paid $5 to "drop in" with Kenyan Way. After running from the park to their starting point (2 mi.), I found out they only had an 11/13 mile route on their schedule today. I also got there right as they were sending groups out so I didn't get placed in an appropriate pace group. This ended up being fine. I left after everyone else and there was a long string of runners in front of me so the route was easy to know. There were water stops every ~3 miles. The route took us back to Memorial Park and over to Uptown where we looped back. I managed to hold my pace in the relevant range as I made my way back to the park and back to the Kenyan Way base. The water stops helped a lot today. The weather was really accommodating too.
I felt pretty good and, as always after a 20-miler is finished, was pleased with the accomplishment.
PRE RUN
weight=162.5
water, 500 mg glutamine & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Friday, August 27, 2010
Thursday, August 26, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
7.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
1.55 mi. WU
dynamic stretch
7.5 mi. tempo @ 7:00 (701/702/659/701/656/701/703/701)
1.63 mi. CD
total time = 1:19:25
total distance = 10.68 mi.
7:32 AM 57° 37% 2 mph 4,500' elevation
This run always looms ominously on my entire marathon training cycle. This one was no different. Being in Utah gave me the opportunity to test myself at 4,000' elevation rather than my usual sea level runs at home.
I am happy with today's result. Just like my marathon days, I focused on "staying within the mile" and was able to get it done. I'm pleased with the consistency of my splits. While I didn't hit the 6:52 pace I was targeted for, the 7:00 I achieved compares favorably to last year's 7:04 over 6.5 miles.
I moved away from South Weber sixteen years ago. While on today's run, two people unexpectedly called out my name - one from a car; one from a bike. Tells you something about this place.
dynamic stretching warm-up
1.5 mi. warm-up
7.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
1.55 mi. WU
dynamic stretch
7.5 mi. tempo @ 7:00 (701/702/659/701/656/701/703/701)
1.63 mi. CD
total time = 1:19:25
total distance = 10.68 mi.
7:32 AM 57° 37% 2 mph 4,500' elevation
This run always looms ominously on my entire marathon training cycle. This one was no different. Being in Utah gave me the opportunity to test myself at 4,000' elevation rather than my usual sea level runs at home.
I am happy with today's result. Just like my marathon days, I focused on "staying within the mile" and was able to get it done. I'm pleased with the consistency of my splits. While I didn't hit the 6:52 pace I was targeted for, the 7:00 I achieved compares favorably to last year's 7:04 over 6.5 miles.
I moved away from South Weber sixteen years ago. While on today's run, two people unexpectedly called out my name - one from a car; one from a bike. Tells you something about this place.
Wednesday, August 25, 2010
Tuesday, August 24, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
3k @ 6:52 w/2 min. active recovery
2k @ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down
ACHIEVED
1.04 mi. WU
dynamic stretch
3k @ 6:47 w/2 min. active recovery
2k @ 6:33 w/2 min. active recovery
1k @ 6:22 w/2 min. active recovery
800m@6:09
1.01 mi. CD
5:32 AM 76° 91% 0 mph
sleepless Sun. night + bad nutrition Mon. = missed intervals on Tues.
I was flat today. The 2k interval would have been faster but I got caught up in some back-to-school traffic that slowed me down quite a bit.
Went to see Dr. Cadeña yesterday. He worked my left calf and also stretched out both legs really good. However to start out this morning, I was feeling worse than I have been lately. I did loosen up and think I'll be better in a day or two. The therapy may have caused a bit a trauma.
PRE RUN
weight=161
water & 500 mg glutamine
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/skim milk
dynamic stretching warm-up
1 mi. warm-up
3k @ 6:52 w/2 min. active recovery
2k @ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down
ACHIEVED
1.04 mi. WU
dynamic stretch
3k @ 6:47 w/2 min. active recovery
2k @ 6:33 w/2 min. active recovery
1k @ 6:22 w/2 min. active recovery
800m@6:09
1.01 mi. CD
5:32 AM 76° 91% 0 mph
sleepless Sun. night + bad nutrition Mon. = missed intervals on Tues.
I was flat today. The 2k interval would have been faster but I got caught up in some back-to-school traffic that slowed me down quite a bit.
Went to see Dr. Cadeña yesterday. He worked my left calf and also stretched out both legs really good. However to start out this morning, I was feeling worse than I have been lately. I did loosen up and think I'll be better in a day or two. The therapy may have caused a bit a trauma.
PRE RUN
weight=161
water & 500 mg glutamine
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/skim milk
Monday, August 23, 2010
OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. steep hill running
2x20 sec. one-legged hops
ACHIEVED
9.16 mi.@ 8:22
4:33 AM 79° 88% 5 mph
Decent run this morning. Felt a little tired which is disappointing coming off of my rest day yesterday.
In the see Dr. Cadeña this afternoon.
PRE RUN
weight=162
water
POST RUN
diet V8 splash, multivitamin, glutamine, low-fat granola w/skim milk
9 mi.@ 7:40-8:29
2x20 sec. steep hill running
2x20 sec. one-legged hops
ACHIEVED
9.16 mi.@ 8:22
4:33 AM 79° 88% 5 mph
Decent run this morning. Felt a little tired which is disappointing coming off of my rest day yesterday.
In the see Dr. Cadeña this afternoon.
PRE RUN
weight=162
water
POST RUN
diet V8 splash, multivitamin, glutamine, low-fat granola w/skim milk
Saturday, August 21, 2010
"Toto, I'm melting!"
OBJECTIVE
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace (7:09)
2 mi. cool-down @ recovery pace
ACHIEVED
2.04 mi. WU
8.00 mi.@ 7:10
2.01 mi. CD
total time = 1:34:10
total distance = 12.06
6:27 AM 80° 91% 0 (Heat Index = 86°)
I ran solo from the Y today. The intent of today's run is to start "grooving" my marathon pace into muscle memory. (Hard to believe it's only 41 days away!) I'm gauging a lot of what I'm doing now on how I was doing at the same time last year. For this run a year ago, I was looking to go 7:17 pace and ended up at 7:27. This was a good run ... for last year .... It may be a little self-defeating to be using last year as a benchmark. But I did run my best marathon off of last year's training cycle. Should I be faster than last year? On one hand, I think "Absolutely! I've got another year of training and experience under my belt." On the other, I think "I'm older. Lung capacity is probably diminishing slightly and cardiac efficiency may be declining a bit too. How can I expect to be faster this year than my PR marathon last year?"
I need to trust my training. I'm hitting most of my times and distances. When I'm missing, I'm still giving a good effort and getting in quality work. Rationally, I should be in better fitness now than last year.
It was HOT today! I knew this at the outset but focused on blocking it out. That wasn't easy to do as I watched ChampionsFit runners coming back in pretty bad shape at the end of their 4-6 milers. The temperature seemed to be all anyone on the trails and roads was talking about. Getting this in my head wasn't a good thing.
I was surprised the first couple miles how easy the pace seemed to be. The pace required effort but was manageable. I laughed out loud as I was cruising along the bayou path and out of the corner of my eye I caught the glint of a squirrel's tail at about eye level. I looked over to my right and a squirrel was running along the top of a fence at the same 7:10 pace I was going. The more I thought about this, the more impressed I became with that squirrel. I was amused that I thought I was really flying along but that squirrel, on uneven footing, was running comfortably with me .... ha!
Somewhere around 3 miles I got it in my head that I needed a drink. This was a distraction then a distress when the church I planned on stopping at was locked up this morning. It made me thirstier.
After a very solid 3 miles, I stopped for a couple minutes for an FRS lime chew. Then off again. Still thirsty; still pressing along. The pace was getting more difficult to sustain and it seemed to be getting hotter. I stopped briefly a couple miles later. Finally, I was back on the bayou trail and I knew there was a club house less than 2 miles ahead with an outside tap. I would get a drink there. My pace was starting to wash out. It felt a challenge to try to even remain at a respectable clip. Finally the club house. I doused my head and got a quick drink. ChampionsFit had left out a self-serve water stop. I helped myself. Their water was cold and refreshing compared with the club house tap. I had a little over a mile to go at marathon pace. A lady passed while I was drinking and talked about how hot it was "for this time of day." I wasn't getting any closer to finished by standing around so I pressed on. The last mile was tough. I managed to pull through.
The two-miler cool-down that followed was torturous but necessary.
I feel good about today's run given the conditions. I generally held pace even though I had a few stops along the way.
Back at the Y, I saw Susan Cline. She told me about a new trail that better avoids traffic and only cuts off 1/10 mile. I confessed that I "bandited" her water stop and "really appreciated it!"
A good run today. Eager for tomorrow's rest day! I'm also scheduled with Dr. Cadeña Monday afternoon (although my calves and Achilles weren't much problem today).
PRE RUN
weight = 161
Lime FRS powdered drink mix ~16 oz. & GrapeNuts cereal w/1% milk
POST RUN
SlimFast & water
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace (7:09)
2 mi. cool-down @ recovery pace
ACHIEVED
2.04 mi. WU
8.00 mi.@ 7:10
2.01 mi. CD
total time = 1:34:10
total distance = 12.06
6:27 AM 80° 91% 0 (Heat Index = 86°)
I ran solo from the Y today. The intent of today's run is to start "grooving" my marathon pace into muscle memory. (Hard to believe it's only 41 days away!) I'm gauging a lot of what I'm doing now on how I was doing at the same time last year. For this run a year ago, I was looking to go 7:17 pace and ended up at 7:27. This was a good run ... for last year .... It may be a little self-defeating to be using last year as a benchmark. But I did run my best marathon off of last year's training cycle. Should I be faster than last year? On one hand, I think "Absolutely! I've got another year of training and experience under my belt." On the other, I think "I'm older. Lung capacity is probably diminishing slightly and cardiac efficiency may be declining a bit too. How can I expect to be faster this year than my PR marathon last year?"
I need to trust my training. I'm hitting most of my times and distances. When I'm missing, I'm still giving a good effort and getting in quality work. Rationally, I should be in better fitness now than last year.
It was HOT today! I knew this at the outset but focused on blocking it out. That wasn't easy to do as I watched ChampionsFit runners coming back in pretty bad shape at the end of their 4-6 milers. The temperature seemed to be all anyone on the trails and roads was talking about. Getting this in my head wasn't a good thing.
I was surprised the first couple miles how easy the pace seemed to be. The pace required effort but was manageable. I laughed out loud as I was cruising along the bayou path and out of the corner of my eye I caught the glint of a squirrel's tail at about eye level. I looked over to my right and a squirrel was running along the top of a fence at the same 7:10 pace I was going. The more I thought about this, the more impressed I became with that squirrel. I was amused that I thought I was really flying along but that squirrel, on uneven footing, was running comfortably with me .... ha!
Somewhere around 3 miles I got it in my head that I needed a drink. This was a distraction then a distress when the church I planned on stopping at was locked up this morning. It made me thirstier.
After a very solid 3 miles, I stopped for a couple minutes for an FRS lime chew. Then off again. Still thirsty; still pressing along. The pace was getting more difficult to sustain and it seemed to be getting hotter. I stopped briefly a couple miles later. Finally, I was back on the bayou trail and I knew there was a club house less than 2 miles ahead with an outside tap. I would get a drink there. My pace was starting to wash out. It felt a challenge to try to even remain at a respectable clip. Finally the club house. I doused my head and got a quick drink. ChampionsFit had left out a self-serve water stop. I helped myself. Their water was cold and refreshing compared with the club house tap. I had a little over a mile to go at marathon pace. A lady passed while I was drinking and talked about how hot it was "for this time of day." I wasn't getting any closer to finished by standing around so I pressed on. The last mile was tough. I managed to pull through.
The two-miler cool-down that followed was torturous but necessary.
I feel good about today's run given the conditions. I generally held pace even though I had a few stops along the way.
Back at the Y, I saw Susan Cline. She told me about a new trail that better avoids traffic and only cuts off 1/10 mile. I confessed that I "bandited" her water stop and "really appreciated it!"
A good run today. Eager for tomorrow's rest day! I'm also scheduled with Dr. Cadeña Monday afternoon (although my calves and Achilles weren't much problem today).
PRE RUN
weight = 161
Lime FRS powdered drink mix ~16 oz. & GrapeNuts cereal w/1% milk
POST RUN
SlimFast & water
Friday, August 20, 2010
OBJECTIVE
6 mi.@ 8:30-9:40
ACHIEVED
6.18 mi.@ 8:46
5:09 AM 81° 89% 5 mph
I needed this recovery run. I'm feeling a little beat up and fatigued. However, the only thing I'm concerned about is my left calf and Achilles. They're still bothering me with a persistent soreness. I'm pretty sure it's the early stages of what I was dealing with earlier this year. I called Dr. Cadeña yesterday after hours. Hope to have something on the books with him soon. Hopefully a session or two of active release therapy will knock this problem out for a while.
PRE RUN
weight=162
diet V8 splash
POST RUN
diet V8 splash, multivitamin & ginger snap granola w/1% milk
6 mi.@ 8:30-9:40
ACHIEVED
6.18 mi.@ 8:46
5:09 AM 81° 89% 5 mph
I needed this recovery run. I'm feeling a little beat up and fatigued. However, the only thing I'm concerned about is my left calf and Achilles. They're still bothering me with a persistent soreness. I'm pretty sure it's the early stages of what I was dealing with earlier this year. I called Dr. Cadeña yesterday after hours. Hope to have something on the books with him soon. Hopefully a session or two of active release therapy will knock this problem out for a while.
PRE RUN
weight=162
diet V8 splash
POST RUN
diet V8 splash, multivitamin & ginger snap granola w/1% milk
Thursday, August 19, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
6.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
1.55 mi. WU
dynamic stretch
6.5 mi. tempo @ 7:01
1.46 mi. CD
total time = 1:14:32
total distance = 9.52 mi.
5:14 AM 80° 88% 3 mph
I don't remember ever feeling this good about missing a run this badly. The 9 seconds per mile difference between the target pace for this tempo run and what I actually ran it in is a pretty big difference. However based on the issues I've had with tempo runs, this was a big success.
I looked back to see what I run this workout in last year. I found that my target was 6:59 and that I ran it in 7:11. It was tough and I was feeling run down going into the workout. I feel the same this year and after last Thursday's tempo debacle, I wanted to prove to myself that even if I couldn't hit the 6:52 target pace for today, I at least wanted to be 1 second faster than last year's pace. That's how 7:10 became the slowest I was going to allow myself to go on this one.
It was hard and seemed to be never-ending. But I pressed on. I am very happy that I hit 7:01 and that my pace stayed near that point throughout the run. A good, hard tempo.
I obviously still have work to do to get where I need to be!
PRE RUN
weight=161
diet V8 splash, 50 mg glutamine & GrapeNuts cereal w/skim milk
POST RUN
SlimFast, multivitamin, apple juice & Kashi GoLean cereal w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up
6.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
1.55 mi. WU
dynamic stretch
6.5 mi. tempo @ 7:01
1.46 mi. CD
total time = 1:14:32
total distance = 9.52 mi.
5:14 AM 80° 88% 3 mph
I don't remember ever feeling this good about missing a run this badly. The 9 seconds per mile difference between the target pace for this tempo run and what I actually ran it in is a pretty big difference. However based on the issues I've had with tempo runs, this was a big success.
I looked back to see what I run this workout in last year. I found that my target was 6:59 and that I ran it in 7:11. It was tough and I was feeling run down going into the workout. I feel the same this year and after last Thursday's tempo debacle, I wanted to prove to myself that even if I couldn't hit the 6:52 target pace for today, I at least wanted to be 1 second faster than last year's pace. That's how 7:10 became the slowest I was going to allow myself to go on this one.
It was hard and seemed to be never-ending. But I pressed on. I am very happy that I hit 7:01 and that my pace stayed near that point throughout the run. A good, hard tempo.
I obviously still have work to do to get where I need to be!
PRE RUN
weight=161
diet V8 splash, 50 mg glutamine & GrapeNuts cereal w/skim milk
POST RUN
SlimFast, multivitamin, apple juice & Kashi GoLean cereal w/skim milk
Wednesday, August 18, 2010
OBJECTIVE
6 mi.@ 8:30-9:40
ACHIEVED
6.20 mi.@ 8:46
5:21 AM 81° 88% 3 mph
A much-needed recovery run. Still experiencing soreness in my left calf and Achilles. It faded as I got farther into this run.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
6 mi.@ 8:30-9:40
ACHIEVED
6.20 mi.@ 8:46
5:21 AM 81° 88% 3 mph
A much-needed recovery run. Still experiencing soreness in my left calf and Achilles. It faded as I got farther into this run.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
Tuesday, August 17, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
3 k @ 6:52 w/2 min. active recovery
1 mi.@ 6:32 w/2 min. active recovery
1 k @ 6:18 w/2 min. active recovery
800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
3 k @ 6:45 w/2 min. active recovery
1 mi.@ 6:28 w/2 min. active recovery
1 k @ 6:16 w/2 min. active recovery
800m @ 6:02
1.04 mi. CD
total time = 51:15
total distance = 6.63
6:21 AM 76° 82% 2 mph
Hit all of my times today. Felt pretty good. It seems I've got my fitness calibrated accurately because this workout was "do-able" but required significant, focused effort. I probably need to go back in to see Dr. Cadeña for some active release therapy. My calves and Achilles seem to be extremely tight; particularly my left.
PRE RUN
weight=162
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1 mi. warm-up
3 k @ 6:52 w/2 min. active recovery
1 mi.@ 6:32 w/2 min. active recovery
1 k @ 6:18 w/2 min. active recovery
800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
3 k @ 6:45 w/2 min. active recovery
1 mi.@ 6:28 w/2 min. active recovery
1 k @ 6:16 w/2 min. active recovery
800m @ 6:02
1.04 mi. CD
total time = 51:15
total distance = 6.63
6:21 AM 76° 82% 2 mph
Hit all of my times today. Felt pretty good. It seems I've got my fitness calibrated accurately because this workout was "do-able" but required significant, focused effort. I probably need to go back in to see Dr. Cadeña for some active release therapy. My calves and Achilles seem to be extremely tight; particularly my left.
PRE RUN
weight=162
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast & multivitamin
Monday, August 16, 2010
OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. stiff legged running
2x20 sec. running no arms
ACHIEVED
~9 mi.@ ~8:18
2x20 sec. stiff legged running
2x20 sec. running no arms
~5:30 AM 83°
Felt good coming off of Saturday's 18-miler. Left my Garmin at the office so didn't run with it today. First time in a long time I've been without it. The battery was dead on my backup - Ironman watch. So I used my old heart rate monitor watch for time. Pressed "stop" at the end of my run and it started flashing and beeping then quit altogether. I need a better contingency plan!
PRE RUN
weight=162
POST RUN
SlimFast & multivitamin
9 mi.@ 7:40-8:29
2x20 sec. stiff legged running
2x20 sec. running no arms
ACHIEVED
~9 mi.@ ~8:18
2x20 sec. stiff legged running
2x20 sec. running no arms
~5:30 AM 83°
Felt good coming off of Saturday's 18-miler. Left my Garmin at the office so didn't run with it today. First time in a long time I've been without it. The battery was dead on my backup - Ironman watch. So I used my old heart rate monitor watch for time. Pressed "stop" at the end of my run and it started flashing and beeping then quit altogether. I need a better contingency plan!
PRE RUN
weight=162
POST RUN
SlimFast & multivitamin
Saturday, August 14, 2010
OBJECTIVE
18 mi.@ 7:40-8:29
ACHIEVED
18.15 mi.@ 8:22
5:30 AM 82° 79% 1 mph
Jonathan and I set out at 5:30 this morning. I had a bit of dread and foreboding about this one but that quickly dissipated. Had a good run. Jonathan is a great conversationalist. He split off at Mile 14 as I finished with an extended loop of Memorial Park. It's good to have this one in the bank! Will be watching to see how I'm feeling tomorrow and how my recovery goes.
PRE RUN
weight=162
water, 500 mg glutamine, diet V8 splash & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast x 2
18 mi.@ 7:40-8:29
ACHIEVED
18.15 mi.@ 8:22
5:30 AM 82° 79% 1 mph
Jonathan and I set out at 5:30 this morning. I had a bit of dread and foreboding about this one but that quickly dissipated. Had a good run. Jonathan is a great conversationalist. He split off at Mile 14 as I finished with an extended loop of Memorial Park. It's good to have this one in the bank! Will be watching to see how I'm feeling tomorrow and how my recovery goes.
PRE RUN
weight=162
water, 500 mg glutamine, diet V8 splash & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast x 2
Friday, August 13, 2010
Thursday, August 12, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
This one didn't go well. The plan was for a 5.5 mi. tempo run @ 6:52. After a 1.54 mi. warm-up and stretch, I set out. From the get-go I was focused on not going too fast. I was anticipating it getting tougher in the later stages. First mile went just fine. Second mile was okay too. Really starting to feel the heat though. Just before Mile 3, I shut it down. Very disappointed. Sitting on the curb, my neighbor drives by. Stops to ask if I'm okay or need a ride home. Just what I needed, I'm sitting there cursing myself out for quitting then this Samaritan comes by and unintentionally rubs salt in the wound. I dismissed him then started back at it again. Hammered away for another ~1.25 mi. then stopped to catch my breath in the shade. Another mile then another shady stop. Ran again and finished it out. This obviously wasn't a tempo and a didn't get the benefits of such a run. It was closer to 2400 meter repeats. I'm disappointed.
WU = 1.54 mi.
Mile 1 - 6:49
Mile 2 - 6:48
Mile 3 - 6:54
Mile 4 - 6:59
Mile 5 - 6:56
1/2 mi. - 6:53/
CD = 1.39 mi.
Heat index was 96ºF.
PRE RUN
weight=160
POST RUN
dynamic stretching warm-up
1.5 mi. warm-up
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
This one didn't go well. The plan was for a 5.5 mi. tempo run @ 6:52. After a 1.54 mi. warm-up and stretch, I set out. From the get-go I was focused on not going too fast. I was anticipating it getting tougher in the later stages. First mile went just fine. Second mile was okay too. Really starting to feel the heat though. Just before Mile 3, I shut it down. Very disappointed. Sitting on the curb, my neighbor drives by. Stops to ask if I'm okay or need a ride home. Just what I needed, I'm sitting there cursing myself out for quitting then this Samaritan comes by and unintentionally rubs salt in the wound. I dismissed him then started back at it again. Hammered away for another ~1.25 mi. then stopped to catch my breath in the shade. Another mile then another shady stop. Ran again and finished it out. This obviously wasn't a tempo and a didn't get the benefits of such a run. It was closer to 2400 meter repeats. I'm disappointed.
WU = 1.54 mi.
Mile 1 - 6:49
Mile 2 - 6:48
Mile 3 - 6:54
Mile 4 - 6:59
Mile 5 - 6:56
1/2 mi. - 6:53/
CD = 1.39 mi.
Heat index was 96ºF.
PRE RUN
weight=160
POST RUN
Wednesday, August 11, 2010
Tuesday, August 10, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 pace w/2 min. active recovery
1 mi.@ 6:32 pace w/2 min. active recovery
1k @ 6:18 pace w/2 min. active recovery
800 m @ 6:05
1 mi. cool-down
ACHIEVED
1.01 mi. WU
dynamic stretch
2k @ 6:44 (2 min. active recovery)
1 mi.@ 6:26 (2 min. active recovery)
1k @ 6:14 (2 min. active recovery)
800 m @ 5:59
1.04 mi. CD
6:20 AM 78° 88% 0 mph
Still sore from Saturday's hilly race. Doesn't seem like the soreness should be lingering like this. Probably didn't cool down and stretch properly after the race. And, I'm sure getting on a 3-hour plane ride shortly after the race didn't help.
Today's intervals went well. I had to really push but I hit all of my times. I didn't ever feel like I was going to die but had to exert a real effort. I was a little slower than the 9:40 slowest pace I wanted to allow myself on a couple of the recoveries. But I was close.
Looking forward to tomorrow's recovery run. (It's probably the best thing over my next 24 hours!)
PRE RUN
weight=162.5
500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 pace w/2 min. active recovery
1 mi.@ 6:32 pace w/2 min. active recovery
1k @ 6:18 pace w/2 min. active recovery
800 m @ 6:05
1 mi. cool-down
ACHIEVED
1.01 mi. WU
dynamic stretch
2k @ 6:44 (2 min. active recovery)
1 mi.@ 6:26 (2 min. active recovery)
1k @ 6:14 (2 min. active recovery)
800 m @ 5:59
1.04 mi. CD
6:20 AM 78° 88% 0 mph
Still sore from Saturday's hilly race. Doesn't seem like the soreness should be lingering like this. Probably didn't cool down and stretch properly after the race. And, I'm sure getting on a 3-hour plane ride shortly after the race didn't help.
Today's intervals went well. I had to really push but I hit all of my times. I didn't ever feel like I was going to die but had to exert a real effort. I was a little slower than the 9:40 slowest pace I wanted to allow myself on a couple of the recoveries. But I was close.
Looking forward to tomorrow's recovery run. (It's probably the best thing over my next 24 hours!)
PRE RUN
weight=162.5
500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast & multivitamin
Monday, August 9, 2010
OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. running no arms
2x20 sec. stiff-legged running
ACHIEVED
9.04 mi.@ 8:00
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:06 AM 77° 88% 0 mph
Saturday's race was still on my legs this morning as I headed out. I was pretty sore but finally loosened up a little over 3 miles into this one. It turned out to be a really good run.
Today starts the "peak" phase of training for St. George. It's hard to it's only 54 days away. I've got a lot of work to do but feel pretty good about what I've got in the bank up to this point.
PRE RUN
weight=161.5
diet V8 splash, ginger snaps & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
9 mi.@ 7:40-8:29
2x20 sec. running no arms
2x20 sec. stiff-legged running
ACHIEVED
9.04 mi.@ 8:00
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:06 AM 77° 88% 0 mph
Saturday's race was still on my legs this morning as I headed out. I was pretty sore but finally loosened up a little over 3 miles into this one. It turned out to be a really good run.
Today starts the "peak" phase of training for St. George. It's hard to it's only 54 days away. I've got a lot of work to do but feel pretty good about what I've got in the bank up to this point.
PRE RUN
weight=161.5
diet V8 splash, ginger snaps & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
Sunday, August 8, 2010
Saturday, August 7, 2010
Richard Bouchard Memorial 10k
The course changed this year. I think Satan was the race director! The course was tough! Hills, dozens of turns, wind .... It was all in play.
Garmin had my time at 42:11. Not exactly what I was looking for but I'll take it on this course on this day.
Sixth overall; age group winner.
Sent from my BlackBerry Wireless
Friday, August 6, 2010
I started yesterday's run much later than usual due to my up-and-back trip to Chicago on Wednesday. I started at 8:43 AM. Obviously it's August and I live in southeast Texas. It's been hot lately. Well, yesterday's temperature and humidity for the run were 84° and 83%. Okay, not so different than my early morning runs which end up around 78° and 90%. Not so fast .... The heat index yesterday was 95°F. The heat index for my typical morning runs is 80°F. That's a significant difference! I felt lousy all yesterday - getting worse as the day went along. I got home "early" from work at 7 pm and went straight to bed. I'm up now; still not feeling "quite right".
Heading out for a short recovery run and still planning to run the 10k tomorrow. Hoping my standby flight opportunities pan out later today!
Heading out for a short recovery run and still planning to run the 10k tomorrow. Hoping my standby flight opportunities pan out later today!
Thursday, August 5, 2010
+8-5-2010,+Pace.png)
Found a fairly tight range for today's 3.5 mile tempo. Target pace was 6:52/mile. I hit it in 6:48 overall. My half mile pace splits are illustrated in the graphic above:
6:41 6:48 6:44 6:48 6:48 6:57 6:55
Yes, I did start out a bit too fast and yes, I was starting to wash out in the end. But in general, this was a good one.
Wednesday, August 4, 2010
Tuesday, August 3, 2010
3x1k
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
3x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.53 mi. WU
dynamic stretch
3x1k (6:09/6:07/6:05) w/3 min. active recoveries
1.65 CD
total time = 48:06
total distance = 6.04 mi.
5:39 AM 77° 90% 0 mph
Had a good run this morning. Focused on "flowing" through the intervals as I have a tendency to tighten up when I'm pushing hard. If I focus on "relaxing", I slow down. For some reason, "flow" works better for me.
Had a slight upset stomach over the last third of the run. This happened yesterday too.
PRE RUN
weight = 162.5
water & glutamine
POST RUN
SlimFast, multivitamin, poached egg, Canadian bacon & whole wheat English muffin
dynamic stretching warm-up
1.5 mi. warm-up
3x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.53 mi. WU
dynamic stretch
3x1k (6:09/6:07/6:05) w/3 min. active recoveries
1.65 CD
total time = 48:06
total distance = 6.04 mi.
5:39 AM 77° 90% 0 mph
Had a good run this morning. Focused on "flowing" through the intervals as I have a tendency to tighten up when I'm pushing hard. If I focus on "relaxing", I slow down. For some reason, "flow" works better for me.
Had a slight upset stomach over the last third of the run. This happened yesterday too.
PRE RUN
weight = 162.5
water & glutamine
POST RUN
SlimFast, multivitamin, poached egg, Canadian bacon & whole wheat English muffin
Monday, August 2, 2010
OBJECTIVE
6 mi.@ 7:40-8:29
ACHIEVED
6.23 mi.@ 7:41
4:47 AM 78° 80% 2 mph
I guess I was trying to prove to myself that nothing has been lost over the past 10 days of slack training. The concept is stupid - really. But it sure felt good to blow it out this morning.
Had a big dog sneak up behind me around the 5 mile mark. He was growling and running at me aggressively by the time I turned around. I was ready to go 15 rounds with Cujo but, thankfully, he stopped dead in his tracks and watched as I disappeared into the darkness.
PRE RUN
weight=162
500 mg glutamine & water
POST RUN
SlimFast & multivitamin
6 mi.@ 7:40-8:29
ACHIEVED
6.23 mi.@ 7:41
4:47 AM 78° 80% 2 mph
I guess I was trying to prove to myself that nothing has been lost over the past 10 days of slack training. The concept is stupid - really. But it sure felt good to blow it out this morning.
Had a big dog sneak up behind me around the 5 mile mark. He was growling and running at me aggressively by the time I turned around. I was ready to go 15 rounds with Cujo but, thankfully, he stopped dead in his tracks and watched as I disappeared into the darkness.
PRE RUN
weight=162
500 mg glutamine & water
POST RUN
SlimFast & multivitamin
Saturday, July 31, 2010
OBJECTIVE
15 mi. w/first 8 mi.@ 7:40-8:29 & last 7 mi. progressive pickup w/final mi.@ 6:52
ACHIEVED
15.01 mi.@ 8:34
5:41 AM 79° 86% 6 mph
Randy, Augie, Tricia, Israel, Luke, Shellie and me along for today's start. First 8 mi. averaged 8:50. Started progressive pickup at Mile 9.
8:04/7:50/7:26
Looking and feeling solid from Mile 9 through Mile 11. Stopped for a drinking fountain. The group caught me and I couldn't get going again.
8:41/8:55/8:35/8:26
Obviously Mile 12 - 15 didn't go as planned!
Morale of the story ... when I've got a decent run going, don't stop!
PRE RUN
weight=160.5
Diet V8 Splash, 500 mg glutamine & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Powerade & water
15 mi. w/first 8 mi.@ 7:40-8:29 & last 7 mi. progressive pickup w/final mi.@ 6:52
ACHIEVED
15.01 mi.@ 8:34
5:41 AM 79° 86% 6 mph
Randy, Augie, Tricia, Israel, Luke, Shellie and me along for today's start. First 8 mi. averaged 8:50. Started progressive pickup at Mile 9.
8:04/7:50/7:26
Looking and feeling solid from Mile 9 through Mile 11. Stopped for a drinking fountain. The group caught me and I couldn't get going again.
8:41/8:55/8:35/8:26
Obviously Mile 12 - 15 didn't go as planned!
Morale of the story ... when I've got a decent run going, don't stop!
PRE RUN
weight=160.5
Diet V8 Splash, 500 mg glutamine & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Powerade & water
Thursday, July 22, 2010
OBJECTIVE
2-6 mi.@ 8:30-9:40
ACHIEVED
6.23 mi.@ 8:45
5:52 AM 78° 83% 1 mph
Recovery run. I'm still feeling the effects of the cold I have but am improving.
Schedule is going to go crazy over the next several days.
PRE RUN
diet V8 Splash & a couple ginger snaps
POST RUN
chocolate milk & Kashi GoLean cereal w/skim milk
2-6 mi.@ 8:30-9:40
ACHIEVED
6.23 mi.@ 8:45
5:52 AM 78° 83% 1 mph
Recovery run. I'm still feeling the effects of the cold I have but am improving.
Schedule is going to go crazy over the next several days.
PRE RUN
diet V8 Splash & a couple ginger snaps
POST RUN
chocolate milk & Kashi GoLean cereal w/skim milk
Wednesday, July 21, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
4x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.54 mi. WU
dynamic stretch
4x1k (6:10/6:11/6:20/6:21) w/3 min. active recoveries
1.38 mi. CD
total time = 53:30
total distance = 6.46
7:11 AM 78° 91% 2 mph
All the more strange about Monday's run is the now-revealed fact that I was sick at the time! How a person catches a cold in the middle of summer I don't understand! I was tired beginning on Saturday and more so on Sunday. On Monday I woke up with a dry throat. None of this connected for me ... I was in the early stages of a cold. It was full on yesterday and I missed my scheduled run because of it.
Wasn't sure how today would go. My nutrition and rest have been poor because of how I'm feeling and my ability to breath has been altered since the cold is mostly in my sinuses and head.
Figured I'd go out today and try to get yesterday's 1-kilometer intervals in. If it wasn't happening I'd just shut it down. Getting started wasn't easy and I had concerns but after warming up and stretching, I let it rip and felt pretty good coming in ahead of targeted pace. I was able to hit the same pace over the second interval. Two down, two to go ... and it became a story of two separate workouts almost. The third interval was a tough one. I missed my targeted pace and felt pretty weak. Instead of jogging the rest period before the last interval, I walked ... hoping to catch my breath and pull it together. The final interval ended up much like the one before. It was tough and I didn't feel well. The pace was slightly slower than the one before. I walked for a couple minutes than cooled down over the road back home.
I'm glad I got it in even though it wasn't ideal. I've probably either set myself up to feel better today or for a relapse ....
PRE RUN
weight=162
diet V8 splash & lo-fat granola w/skim milk
POST RUN
SlimFast, 500 mg glutamine, multivitamin & brown rice farina w/brown sugar & skim milk
dynamic stretching warm-up
1.5 mi. warm-up
4x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.54 mi. WU
dynamic stretch
4x1k (6:10/6:11/6:20/6:21) w/3 min. active recoveries
1.38 mi. CD
total time = 53:30
total distance = 6.46
7:11 AM 78° 91% 2 mph
All the more strange about Monday's run is the now-revealed fact that I was sick at the time! How a person catches a cold in the middle of summer I don't understand! I was tired beginning on Saturday and more so on Sunday. On Monday I woke up with a dry throat. None of this connected for me ... I was in the early stages of a cold. It was full on yesterday and I missed my scheduled run because of it.
Wasn't sure how today would go. My nutrition and rest have been poor because of how I'm feeling and my ability to breath has been altered since the cold is mostly in my sinuses and head.
Figured I'd go out today and try to get yesterday's 1-kilometer intervals in. If it wasn't happening I'd just shut it down. Getting started wasn't easy and I had concerns but after warming up and stretching, I let it rip and felt pretty good coming in ahead of targeted pace. I was able to hit the same pace over the second interval. Two down, two to go ... and it became a story of two separate workouts almost. The third interval was a tough one. I missed my targeted pace and felt pretty weak. Instead of jogging the rest period before the last interval, I walked ... hoping to catch my breath and pull it together. The final interval ended up much like the one before. It was tough and I didn't feel well. The pace was slightly slower than the one before. I walked for a couple minutes than cooled down over the road back home.
I'm glad I got it in even though it wasn't ideal. I've probably either set myself up to feel better today or for a relapse ....
PRE RUN
weight=162
diet V8 splash & lo-fat granola w/skim milk
POST RUN
SlimFast, 500 mg glutamine, multivitamin & brown rice farina w/brown sugar & skim milk
Monday, July 19, 2010
OBJECTIVE
8 mi.@ 7:38 - 8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.23 mi.@ 8:12
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:04 AM 76° 86% 0 mph
Felt great this morning ... for no particular reason. Finished this one off in a morning rain storm.
PRE RUN
weight=163.5
water, 500 mg glutamine & protein bar (one bite)
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/skim milk
8 mi.@ 7:38 - 8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.23 mi.@ 8:12
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:04 AM 76° 86% 0 mph
Felt great this morning ... for no particular reason. Finished this one off in a morning rain storm.
PRE RUN
weight=163.5
water, 500 mg glutamine & protein bar (one bite)
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/skim milk
Saturday, July 17, 2010
OBJECTIVE
14 mi. w/progressive pace over final 7 mi. ending w/6:52
ACHIEVED
14.59 mi.@ 8:21 final 7 mi. (7:54/8:34/8:24/8:18/8:26/8:19/7:24/3:58=6:44)
5:38 AM 82° 79% 2 mph
Had a nice group of ten starters for today's run: Stephanie, Stuart, Augie, Josh, Randy, Michele, Christina, Israel, Jonathan and me. It was good to be running with the group for this 14-miler. There are varying distances scheduled for today's group. I think Christina, Josh and Randy ended up running 18 while the rest of us broke it off at earlier points along the way.
I didn't execute the progressive part of this run over the last half very well. I ran Mile 8 about where it needed to be than flopped until pulling it together over the last mile and a half.
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Amino Vital & water
14 mi. w/progressive pace over final 7 mi. ending w/6:52
ACHIEVED
14.59 mi.@ 8:21 final 7 mi. (7:54/8:34/8:24/8:18/8:26/8:19/7:24/3:58=6:44)
5:38 AM 82° 79% 2 mph
Had a nice group of ten starters for today's run: Stephanie, Stuart, Augie, Josh, Randy, Michele, Christina, Israel, Jonathan and me. It was good to be running with the group for this 14-miler. There are varying distances scheduled for today's group. I think Christina, Josh and Randy ended up running 18 while the rest of us broke it off at earlier points along the way.
I didn't execute the progressive part of this run over the last half very well. I ran Mile 8 about where it needed to be than flopped until pulling it together over the last mile and a half.
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Amino Vital & water
Friday, July 16, 2010
OBJECTIVE
2-6 mi.@ 8:30-9:40
ACHIEVED
6.17 mi.@ 9:03
5:12 AM 79° 90% 2 mph
Recovery run in the books. Kept it nice and easy. Felt ever-so-slight sluggishness. Also, seems I tweaked my left hamstring during yesterday's tempo ... nothing serious.
Tomorrow's big progressive looms ....
PRE RUN
weight=162
POST RUN
SlimFast, multivitamin, 500 mg glutamine & brown rice farina w/brown sugar & skim milk
2-6 mi.@ 8:30-9:40
ACHIEVED
6.17 mi.@ 9:03
5:12 AM 79° 90% 2 mph
Recovery run in the books. Kept it nice and easy. Felt ever-so-slight sluggishness. Also, seems I tweaked my left hamstring during yesterday's tempo ... nothing serious.
Tomorrow's big progressive looms ....
PRE RUN
weight=162
POST RUN
SlimFast, multivitamin, 500 mg glutamine & brown rice farina w/brown sugar & skim milk
Thursday, July 15, 2010
Analyzing Today's "Failed" Tempo Run
+7-15-2010,+Pace.png)
The image illustrates the pace for today's run. The slow sections of approximately 1.5 miles at the beginning and end of the run are the warm-up and cool-down. The faster-paced sections represent the 4-mile tempo run broken into quarter mile increments. My target pace today was 6:32 per mile. As you can see, I faded - getting progressively slower then scrambled to "stay fast" and "save the run" as I approached the end of the tempo. This isn't how a tempo is supposed to be executed. Ideally, the pace is constant throughout. My target pace today approximates my threshold pace which shouldn't be easy for me. It's also a high wire act to stay at that pace. The risk of going faster is that I'll end up going anaerobic and won't be able to recover. Thereby, dragging my pace and endurance down such that I slow down markedly. However, the threshold pace is a stretch that almost puts me at that point anyway. It's a huge challenge to hold on to the pace because I'm generally feeling like "Man, I can't sustain this. I've got to slow down!" It's all very strange. I believe the purpose of this workout is to put myself on the precipice and hold it there for what seems like eternity. This should build my fatigue resistance in the long run.
Remember, I'm not a scientist but I sure don't mind playing one ... on my blog ....
Not Ready for Primetime
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
4 mi. tempo @ 6:32
1.5 mi. cool-down
ACHIEVED
1.60 mi. WU
dynamic stretch
4 mi. tempo @ 6:40
1.52 mi. CD
total time = 56:00
total distance = 7.13 mi.
4:58 AM 77° 89% 0 mph
Things (i.e., life) have been a bit crazy lately. In summary, I missed yesterday's recovery run (bad) because I went to the theater to see Wicked Tuesday night (good). Upon getting home very late, my son wanted my help registering for his freshman college classes (good). Registration opened at 1 AM (bad). The computer system must have been overwhelmed because we couldn't get in (bad). Finally got in but most of his preferred classes were taken (bad). This caused the process to take longer (bad). I got to bed very, very late for me (bad). Work has been fairly unforgiving with the recent ramp up in merger-related integration activities (bad for my running and most likely my career opportunities with my current employer).
Okay enough excuses for missing yesterday's run. But is there something hidden in them that caused this morning's tempo run to be a flop? I'm pointing to the lack of sleep. I believe the physiological scientific evidence suggests that we "run on the night before's sleep". I'm hoping that's true. Because I felt like I was running on about half a tank today and, conveniently for my theory, I got about half a night's sleep Tuesday night. Anyone out there buying it?
PRE RUN
Amino vital & 500 mg glutamine
POST RUN
Amino vital, multivitamin & SlimFast
dynamic stretching warm-up
1.5 mi. warm-up
4 mi. tempo @ 6:32
1.5 mi. cool-down
ACHIEVED
1.60 mi. WU
dynamic stretch
4 mi. tempo @ 6:40
1.52 mi. CD
total time = 56:00
total distance = 7.13 mi.
4:58 AM 77° 89% 0 mph
Things (i.e., life) have been a bit crazy lately. In summary, I missed yesterday's recovery run (bad) because I went to the theater to see Wicked Tuesday night (good). Upon getting home very late, my son wanted my help registering for his freshman college classes (good). Registration opened at 1 AM (bad). The computer system must have been overwhelmed because we couldn't get in (bad). Finally got in but most of his preferred classes were taken (bad). This caused the process to take longer (bad). I got to bed very, very late for me (bad). Work has been fairly unforgiving with the recent ramp up in merger-related integration activities (bad for my running and most likely my career opportunities with my current employer).
Okay enough excuses for missing yesterday's run. But is there something hidden in them that caused this morning's tempo run to be a flop? I'm pointing to the lack of sleep. I believe the physiological scientific evidence suggests that we "run on the night before's sleep". I'm hoping that's true. Because I felt like I was running on about half a tank today and, conveniently for my theory, I got about half a night's sleep Tuesday night. Anyone out there buying it?
PRE RUN
Amino vital & 500 mg glutamine
POST RUN
Amino vital, multivitamin & SlimFast
Tuesday, July 13, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1k @ 6:18/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.65 mi. WU
dynamic stretch
3x1k (6:02/6:05/6:15) w/3 min. active recoveries
1.45 mi. CD
total time = 48:54
total distance = 5.82 mi.
5:22 AM 79° 89% 3 mph
Pretty good run today. The impact of the Saturday's 5K result seems to be boosted confidence for me.
I obviously started these intervals too fast. I would have preferred my times to be the reverse of what they were (slowest to fastest rather than fastest to slowest). But I hit all of my times and was able to stay relaxed for the most part.
Looking forward to tomorrow's recovery run.
PRE RUN
weight=162
diet V-8 splash & 500 mg glutamine
POST RUN
water, multivitamin & brown rice farina w/brown sugar & skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1k @ 6:18/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.65 mi. WU
dynamic stretch
3x1k (6:02/6:05/6:15) w/3 min. active recoveries
1.45 mi. CD
total time = 48:54
total distance = 5.82 mi.
5:22 AM 79° 89% 3 mph
Pretty good run today. The impact of the Saturday's 5K result seems to be boosted confidence for me.
I obviously started these intervals too fast. I would have preferred my times to be the reverse of what they were (slowest to fastest rather than fastest to slowest). But I hit all of my times and was able to stay relaxed for the most part.
Looking forward to tomorrow's recovery run.
PRE RUN
weight=162
diet V-8 splash & 500 mg glutamine
POST RUN
water, multivitamin & brown rice farina w/brown sugar & skim milk
Monday, July 12, 2010
OBJECTIVE
8 mi.@ 7:38-8:29
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
8.15 mi.@ 8:24
2x20 sec. high knees
2x20 sec. bounding
5:00 AM 78° 90% 3 mph
Decent run today. Felt a little beat up from Saturday's race. More concerned about my tight calves than anything else; especially my left.
Today starts the second build phase of my training for St. George. I recalibrated my target paces based on my 5K race time from Saturday. I actually think I'm in pretty good shape. As long as I hold together, I'm not too far off my best shape from earlier this year.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
weight=158
water, multivitamin, low-fat vanilla yogurt & skim chocolate milk w/soy protein
8 mi.@ 7:38-8:29
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
8.15 mi.@ 8:24
2x20 sec. high knees
2x20 sec. bounding
5:00 AM 78° 90% 3 mph
Decent run today. Felt a little beat up from Saturday's race. More concerned about my tight calves than anything else; especially my left.
Today starts the second build phase of my training for St. George. I recalibrated my target paces based on my 5K race time from Saturday. I actually think I'm in pretty good shape. As long as I hold together, I'm not too far off my best shape from earlier this year.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
weight=158
water, multivitamin, low-fat vanilla yogurt & skim chocolate milk w/soy protein
Saturday, July 10, 2010
9 Seconds Sure Can Make A Guy Feel Bad
Missed a PR at Run The Woodlands 5K by 9 seconds. Grrrrr ....!!!
Sent from my BlackBerry Wireless
Sent from my BlackBerry Wireless
Friday, July 9, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
3x1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.54 mi. WU
dynamic stretch
3x1 mi. (6:36/6:31/6:35) w/2 min. active recoveries
1.53 mi. CD
total time = 54:32
total distance = 6.64 mi.
5:49 AM 76° 80% 1 mph
I missed this workout yesterday because I was changing a flat tire rather than running. Today was makeup day!
Felt pretty good out there. The day off yesterday probably helped. I probably pushed it a bit too hard since I am racing tomorrow. My effort felt very even and a really focused on relaxing and letting the pace come to me rather than forcing it. ... a good day ....
PRE RUN
water, ginger snaps & 500 mg glutamine
POST RUN
PBJ smoothie & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
3x1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.54 mi. WU
dynamic stretch
3x1 mi. (6:36/6:31/6:35) w/2 min. active recoveries
1.53 mi. CD
total time = 54:32
total distance = 6.64 mi.
5:49 AM 76° 80% 1 mph
I missed this workout yesterday because I was changing a flat tire rather than running. Today was makeup day!
Felt pretty good out there. The day off yesterday probably helped. I probably pushed it a bit too hard since I am racing tomorrow. My effort felt very even and a really focused on relaxing and letting the pace come to me rather than forcing it. ... a good day ....
PRE RUN
water, ginger snaps & 500 mg glutamine
POST RUN
PBJ smoothie & multivitamin
Wednesday, July 7, 2010
Tuesday, July 6, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
8x400m @ 94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.55 mi. WU
dynamic stretch
8x400m w/3 min. active recoveries (96/91/93/89/94/94/92/92)
1.53 mi. CD
5:10 AM 77° 92% 0 mph
Notes to self:
1. Don't run intervals the day after a long run.
I knew this one to be true but had to verify it ... I guess. The result was heavy legs and an exaggerated sense of "perceived effort" among other things. None of which result in a particularly good workout.
2. Intervals were meant to be run on the track.
I guess the Klein High track is going to be closed down all summer for major construction that's going on at the entire campus. This isn't good. KHS is a nice 1.7 miles from my house and there's no other tracks close by that I'm aware of. Running my intervals on the road lacks the spatial awareness that comes with being on the track. Not to mention the runner-friendly surface at the track.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
chocolate milk, multivitamin & low-fat granola w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
8x400m @ 94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.55 mi. WU
dynamic stretch
8x400m w/3 min. active recoveries (96/91/93/89/94/94/92/92)
1.53 mi. CD
5:10 AM 77° 92% 0 mph
Notes to self:
1. Don't run intervals the day after a long run.
I knew this one to be true but had to verify it ... I guess. The result was heavy legs and an exaggerated sense of "perceived effort" among other things. None of which result in a particularly good workout.
2. Intervals were meant to be run on the track.
I guess the Klein High track is going to be closed down all summer for major construction that's going on at the entire campus. This isn't good. KHS is a nice 1.7 miles from my house and there's no other tracks close by that I'm aware of. Running my intervals on the road lacks the spatial awareness that comes with being on the track. Not to mention the runner-friendly surface at the track.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
chocolate milk, multivitamin & low-fat granola w/skim milk
Monday, July 5, 2010
OBJECTIVE
14 mi.@ 7:53-8:44
ACHIEVED
14.01 mi.@ 8:28
6:16 AM 79° 76% 0 mph
This was a tough one ... for whatever reason ... ??? One of those "character building" runs we all have on occasion .... Glad it's over!
PRE RUN
weight=161
water, 500mg glutamine & low-fat granola w/skim milk
POST RUN
SlimFast & water
Later, water, multivitamin & PBJ smoothie w/spirulina
14 mi.@ 7:53-8:44
ACHIEVED
14.01 mi.@ 8:28
6:16 AM 79° 76% 0 mph
This was a tough one ... for whatever reason ... ??? One of those "character building" runs we all have on occasion .... Glad it's over!
PRE RUN
weight=161
water, 500mg glutamine & low-fat granola w/skim milk
POST RUN
SlimFast & water
Later, water, multivitamin & PBJ smoothie w/spirulina
Sunday, July 4, 2010
OBJECTIVE
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
Thursday, July 1, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD
total time = 1:04:54
total distance = 7.94 mi.
5:41 AM 76° 84% 5 mph intermittent light rain
Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.
Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.
PRE RUN
weight=161.5
ginger snaps & water
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD
total time = 1:04:54
total distance = 7.94 mi.
5:41 AM 76° 84% 5 mph intermittent light rain
Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.
Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.
PRE RUN
weight=161.5
ginger snaps & water
POST RUN
SlimFast & multivitamin
Wednesday, June 30, 2010
OBJECTIVE
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
Tuesday, June 29, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
Monday, June 28, 2010
Saturday, June 26, 2010
OBJECTIVE
13 mi.@ 7:53-8:44
ACHIEVED
14 mi.@ 8:36
5:37 AM 80° 83% 1 mph
It was good to get back in town and run with the group this morning. I didn't have high expectations for this run due to spending my day on airplanes yesterday and getting limited sleep and poor nutrition over the past week. I was glad to be running this distance with others. Today's edition included: Stephanie, Augie, Jonathan, Randy, Josh and me. After about 6 miles, Steph, Augie and Jonathan broke it off and headed back to the park. Randy, Josh and I continued on. The pace felt harder than it should have but I was happy to get it done.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
13 mi.@ 7:53-8:44
ACHIEVED
14 mi.@ 8:36
5:37 AM 80° 83% 1 mph
It was good to get back in town and run with the group this morning. I didn't have high expectations for this run due to spending my day on airplanes yesterday and getting limited sleep and poor nutrition over the past week. I was glad to be running this distance with others. Today's edition included: Stephanie, Augie, Jonathan, Randy, Josh and me. After about 6 miles, Steph, Augie and Jonathan broke it off and headed back to the park. Randy, Josh and I continued on. The pace felt harder than it should have but I was happy to get it done.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Thursday, June 24, 2010
6.44 mi.@ 8:32
6:26 AM 81° 69% 4 mph
Arrived in Philadelphia last night. Caught the Phillies game which was a very good one. Jimmy Rollins hit a 3-run homer in the bottom of the ninth to when the game. Going to the afternoon game later today.
Our hotel is in Essington which is near the airport. Got this 6-miler in this morning from the hotel. It was humid but not as much as at home. Run near some waterway part of the way. Also run on a road with some very tall grass (+10') on either side. It was like running through a tunnel. Eerie and interesting at the same time ....
6:26 AM 81° 69% 4 mph
Arrived in Philadelphia last night. Caught the Phillies game which was a very good one. Jimmy Rollins hit a 3-run homer in the bottom of the ninth to when the game. Going to the afternoon game later today.
Our hotel is in Essington which is near the airport. Got this 6-miler in this morning from the hotel. It was humid but not as much as at home. Run near some waterway part of the way. Also run on a road with some very tall grass (+10') on either side. It was like running through a tunnel. Eerie and interesting at the same time ....
Tuesday, June 22, 2010
Exploring from the hotel in College Park, Maryland. Turned into a warm-up ....
Found the University of Maryland while out for a morning run. Decided to roll out the 10x400 intervals that are on my training schedule for this week. Surprised by how good I felt. Target pace was 94 seconds. Hit them at:
85
90
90
89
86
90
89
91
91
84
Found the University of Maryland while out for a morning run. Decided to roll out the 10x400 intervals that are on my training schedule for this week. Surprised by how good I felt. Target pace was 94 seconds. Hit them at:
85
90
90
89
86
90
89
91
91
84
Monday, June 21, 2010
Sunday, June 20, 2010
OBJECTIVE
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
7.20 mi.@ 8:28
2x20 sec. stiff-legged running
2x20 sec. running no arms
6:13 AM 76° 93% 0 mph
Yes, Sunday is typically my rest day. Yes, my body needs the rest. However I'm not sure how my schedule is going to work out over the coming week so I figured I better get it while I can.
Felt okay this morning once I loosened up.
PRE RUN
weight=164.5
water, crisp rice cereal w/skim milk
POST RUN
water, multivitamin, GrapeNuts cereal w/skim milk, English muffin w/butter, cinnamon sugar & honey
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
7.20 mi.@ 8:28
2x20 sec. stiff-legged running
2x20 sec. running no arms
6:13 AM 76° 93% 0 mph
Yes, Sunday is typically my rest day. Yes, my body needs the rest. However I'm not sure how my schedule is going to work out over the coming week so I figured I better get it while I can.
Felt okay this morning once I loosened up.
PRE RUN
weight=164.5
water, crisp rice cereal w/skim milk
POST RUN
water, multivitamin, GrapeNuts cereal w/skim milk, English muffin w/butter, cinnamon sugar & honey
Saturday, June 19, 2010
OBJECTIVE
12 mi.@ 7:53-8:44
ACHIEVED
12.31 mi.@ 8:27
6:02 AM 79° 78% 0 mph
On my mind during today's run ....
Our world isn't quite the same as it was yesterday. A bright light has gone out. A dear family friend, Travis Poll, has left this mortal existence. Throughout life he received accolades for his athletic pursuits and, later, his coaching. But more than this, he was a living example of a wonderful, caring person ... father, husband, brother and son.
God speed, my friend. Your time with us was short but you've proven all you can here in the minor leagues of life. Your call up to the Majors is well deserved. We will miss you as we carry on here without you. By the way, since you're there first, you're designated manager of our heavenly softball team. Be sure everything is ready when the rest of us join you!
Our love goes out to Travis' wife, young children, brothers, sister and dad.
PRE RUN
water and oatmeal w/brown sugar & skim milk
POST RUN
SlimFast and water
Later, PBJ smoothie
12 mi.@ 7:53-8:44
ACHIEVED
12.31 mi.@ 8:27
6:02 AM 79° 78% 0 mph
On my mind during today's run ....
Our world isn't quite the same as it was yesterday. A bright light has gone out. A dear family friend, Travis Poll, has left this mortal existence. Throughout life he received accolades for his athletic pursuits and, later, his coaching. But more than this, he was a living example of a wonderful, caring person ... father, husband, brother and son.
God speed, my friend. Your time with us was short but you've proven all you can here in the minor leagues of life. Your call up to the Majors is well deserved. We will miss you as we carry on here without you. By the way, since you're there first, you're designated manager of our heavenly softball team. Be sure everything is ready when the rest of us join you!
Our love goes out to Travis' wife, young children, brothers, sister and dad.
PRE RUN
water and oatmeal w/brown sugar & skim milk
POST RUN
SlimFast and water
Later, PBJ smoothie
Friday, June 18, 2010
Thursday, June 17, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Back to the Track
OBJECTIVE
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
Monday, June 14, 2010
OBJECTIVE
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
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