OBJECTIVE
14 mi.@ 7:46-8:36
(The objective posted at the beginning of the week was "what I thought I was going to do" (5K race) rather than "what the schedule called for" (14 mi. long run). When it got down to it, I decided to stick with the schedule and race next week as prescribed by the schedule.)

ACHIEVED
14.42 mi.@ 8:17

6:46 AM 49° 92% 6 mph

Two successes and a failure:

First success - completed a rather nice solo +14-miler. Had planned to meet up with a new group this morning but somehow didn't make the connection. After waiting 15 minutes, ventured out on my own. Didn't have a route in mind but ended up running some of the Houston marathon route down to the convention center. Tomorrow's the day of the big marathon and half so, not surprisingly there were very few people out running this morning.

Failure - wasn't able to get packet. Hadn't planned this but since I ran right by the convention center, I decided to stop in and pick up my packet for tomorrow's 5K. Long story; short. I was too early. Side note: not sure I'll run the 5K tomorrow given the past week's training, work situation, etc. but want to have packet "just in case". This means I've got to stop back at the convention center today and join the mass of humanity. Normally not a problem but I've just got too many things going today for this to be convenient!

Second success - I prepared and rehearsed (many times) a speech I'll be giving tomorrow night. Yesterday afternoon, I was asked to speak at an event tomorrow night. It's my nature to freak out about things like this. But for some reason during this morning's run, the thoughts flowed freely and were surprisingly organized. Hope the delivery goes as well as I envision it in my mind's eye.

So ... a whole bunch of words just to say: this was a good run.

PRE RUN
weight=167.5
orange juice & oatmeal w/brown sugar & 1% milk

POST RUN
SlimFast
Later, hot chocolate, pancakes w/maple syrup, & English muffin w/poached egg, cheese & ham

OBJECTIVE
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace

ACHIEVED
1.53 mi. WU
6:36 6:35 6:29 6:36
1.52 mi. CD

total time = 1:01:23
total distance = 7.62

5:47 AM 52° 93% 5 mph

I'm turning into a case study of the negative impact of lack of sleep and high stress on training. My job is a disaster right now!

I felt fatigued at the outset this morning. My left ITB is quite balky too. Fortunately it seemed to loosen up a bit as the run progressed. I need to watch it closely and be sure to keep up the PT exercises for strengthening.

The mile intervals didn't come easy today. I felt like I was struggling to hold on the whole way. I cheated during the two-minute recoveries by walking or jogging very slowly rather than running at an easy recovery pace. I felt like I had to do it so I could get the intervals in and have them be meaningful. I know it defeats the training benefit of conditioning my body recover while on the move but that's just the way it had to be today.

PRE RUN
weight=167.5

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

OBJECTIVE
6 mi.@ 8:36-9:46

ACHIEVED
6.2 mi.@ 8:49

5:15 AM 36° 93% 1 mph

Easy recovery run on very tight calves. My left IT band is also reminding me it needs attention.

PRE RUN
weight=167.5

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

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace

ACHIEVED
1.94 mi. WU
87/87/88/89/86/91/89/91/89/87/89/82
1.77 mi. CD

total distance = 9.99 mi.
total time = 1:27:11

5:18 AM 34° 96% 0 mph

Felt okay out on the track this morning. It was a cool morning. I felt really good ... when this one was over! Maybe that's what they're talking about when they refer to endorphins. I started out strong and faded a bit in the middle. I walked - instead of jogging - after the sixth rep. This helped me get my breathing back under control and my heart rate down a bit. I was happy to be able to finish the workout strong and have a sense a accomplishment that comes with nailing a tough workout.

PRE RUN
weight=169
water & brownie

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

OBJECTIVE
7 mi.@ 7:46-8:36
2x20 sec. steep hill sprints
2x20 sec. one-leg hop

ACHIEVED
7.18 mi.@ 8:23
2x20 sec. one leg-hop

5:27 AM 24° 95% 0 mph

Another unseasonably cold morning. It turned out fine once I got going. The forecast is for a warming trend with rain late in the week.

My legs felt fine this morning. And I felt pretty good overall. I was slogging along at a recovery pace for the first half of this one but spurred myself a bit once I hit the 3 mile mark.

400 meter repeats loom on tomorrow's schedule ....

PRE RUN
weight=169

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

Training Schedule: January 10 - 11

SUNDAY - Rest

MONDAY - Base Run + Drills
7 mi.@ 7:46-8:36
2x20 sec. steep hill sprints
2x20 sec. one-leg hop

TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace

WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46

THURSDAY - 1-mile Intervals @ 10K Pace
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace

FRIDAY - Recovery Run
6 mi.@ 8:36-9:46

SATURDAY - Rest

SUNDAY - 5K Tune-up Race
dynamic stretching
1.5 mi. warm up @ recovery pace
5K tune-up race
1.5 mi. cool down @ recovery pace