OBJECTIVE
13 mi.@ 7:46-8:36

ACHIEVED
13.42 mi.@ 8:44

6:38 AM 25° 60% 2 mph

There was some question of whether this run would be happening this morning. The weather has been unseasonably cold here for the past few days with temperatures lower than the Houston area has seen in 14 years. I understand this is all relative and the temps aren't that cold compared to what runners in northern climates are facing. But I'm convinced there is a physiological change that occurs in one's body to acclimate it to the environment it's living in. I don't know what it is ... thin skin, thin blood, oxygen content of blood, whatever, ... it makes 20° feel darn cold to someone who's lived here for 10 years!

I got a text message last night indicating there were second thoughts among the group about running this morning. Even though I had a few reservations about our early run, I pushed them aside and responded that I planned on running. After a brief back-and-forth, it was concluded that we'd run as scheduled. So our band of a few brave souls - Augie, Michele, Josh and me - gathered for a slow roll in the cold. Michele and Josh are tapering for next weekend's Houston marathon. For me, it was cold at the start especially my hands (despite 3 pairs of gloves ... I decided this was actually working against me by keeping my fingers separated; I need running mittens!) but it turned out to be a decent run. My legs felt okay. Any time we turned toward the north there was a cold wind in our faces but I was happy that Paige let me borrow her gaiter which proved the perfect shield against the wind for my face.

PRE RUN
oatmeal w/brown sugar & 1% milk

POST RUN
hot chocolate, hot cakes w/maple syrup, ham & poached egg on English muffin & water

From The Princess Bride, this is one of the my favorite movie scenes.




(Happy Birthday, Paige!)

OBJECTIVE
6 mi.@ 8:37-9:47

ACHIEVED
6.02 mi.@ 8:16

4:50 PM 31° 45% 7 mph

This morning's cold, damp weather scared me off an early morning run. I didn't want to miss the miles even though today was "only a recovery run" so I bailed out of the office around 4:30 for a couple loops at Memorial Park. It was cold and, as a result, there weren't many people running. This was supposed to be a recovery run (>8:36) but I think the park atmosphere and the cold combined to spur me along a bit faster than planned.

PRE RUN
water

POST RUN
grilled chicken wrap, small hamburger, apple, chocolate milk shake & chocolate milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down

ACHIEVED
dynamic stretch
1.52 mi. WU
3 mi. tempo @ 6:40
1.68 mi. CD

5:33 AM 51° 96% 4 mph light rain

Okay I'm laughing at myself right now. I just realized today's run was supposed to be mile repeats. I've had it in my head all week that today's workout was a tempo run. In fact I've been dreading it a bit. So I went out and hammered a tempo. I was a bit disappointed with how I felt and that I missed my targeted 6:39 pace by 1 second per mile. Now I come to realize I was supposed to run 3 one-mile repeats with 2-minute rests in between. ... don't feel bad at all now, ha!

PRE RUN
weight=169

POST RUN
SlimFast, multivitamin & corn Chex w/1% milk

OBJECTIVE
6 mi.@ 8:37-9:47

ACHIEVED
6.16 mi.@ 8:40

5:19 AM 33° 92% 0 mph

Focused on keeping this an easy recovery run today. Legs felt a little heavy - most likely from yesterday's speed work on the track.

PRE RUN
weight=169

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
10x400m @ 1:32 w/3 min. active recoveries
1.5 mi. cool-down

ACHIEVED
dynamic stretch
1.44 mi. WU
94/91/88/91/90/86/88/89/90/86
1.61 mi. CD

total miles = 8.75
total time = 1:12:40

5:20 AM 28° 85% 1 mph

Felt pretty good about how this one went. It's my first time back on the track since before the St. George marathon. It wasn't an easy interval workout but it was manageable. I need to go back and look at how I did with this same workout when I was getting ready for St. George. It won't be a perfect comparison because of the difference in weather conditions but it still might be revealing.

Wore my Mizuno Mushas. They felt really light. The EP 5K is in 12 days. I really have no idea what to expect.

Oddly, I've been dealing with a case of DOMS over the last few days. It started after Saturday's long run and continued throughout the day yesterday. I don't know if is because of my layoff from running, my return to doing physical therapy exercises, a combination of the two, or something different altogether .... Stay tuned.

PRE RUN
weight=167
water

POST RUN
SlimFast, multivitamin & low-fat granola w/1% milk

OBJECTIVE
7 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms

ACHIEVED
7.23 mi.@ 8:09
2x20 sec. stiff-legged run
2x20 sec. running no arms

5:00 AM 42° 78% 5 mph

A good 7-miler to get back with the program. Work is going to be a serious, six-week challenge now that the new year has started. I just need to stay focused ... on my running and in the office.

PRE RUN
weight=167

POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk

Training Schedule: January 3 - 9

SUNDAY - Rest

MONDAY - Base Run + Drills
7 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms

TUESDAY - 400m Intervals @ 3000m Pace
dynamic stretching warm-up
1.5 mi. warm-up
10x400m @ 1:32 w/3 min. active recoveries
1.5 mi. cool-down

WEDNESDAY - Recovery Run
6 mi.@ 8:37-9:47

THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down

FRIDAY - Recovery Run
6 mi.@ 8:37-9:47

SATURDAY - Endurance Run
13 mi.@ 7:46-8:36