OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.62 mi. WU @ 8:35
dynamic stretch
Run The Woodlands 5K - official time 19:30
1.72 mi. CD @ 8:40
Race start = 7:59 AM 64° 93% 1 mph
I didn't know if I was ready for this one. I wanted to PR but wasn't fully committed to the pain required for that type of effort. Got myself geared up and tried to mentally commit. Used Greg McMillan's GoZone racing strategy. The theme for today seemed to be "it takes courage". Honestly, I felt like I was going to die the whole way.
With a little less than a mile to go, I knew I was in 2nd place (this is a small but good race; well-run on a certified course). There is a 90° left turn at that point. I looked over my shoulder and saw a woman stalking me. I knew who it was and I knew what it meant. It was Sabra Harvey. She happens to be world-class athlete. Why was she behind me? Well, because she happens to be +60 years old. As best I can tell she currently holds the women's +60 American records for 1500m and 1-mile road. She holds +60 women's world records for 800m, 5K and 8K road. Her resume includes other cool things like 2007 women's masters Runner of the Year.
I could hear her footfalls getting closer and thought to myself, "This woman has raced all over the world. She's going to reel my in like a lifeless carp." Figuring she is tactically my superior, I just decided to gut it out and do everything possible to hold her off. Go down fighting or die trying! She was getting closer. But this turned out to be a tremendous help. I had been running by myself as the leader left me about 1/2 mile in. With Harvey pressing me, I was no longer thinking about my misery. Rather I was thinking about competing; racing. With 1/10 mile to go, she was close. I don't know how close as I was afraid to look back and break what little form I had left. A spectator called out to her as I passed. She was close and closing! I gave it everything I had. Pain is temporary, right? And we can all go anaerobic for at least a short burst. I told myself, "This is why I train." I found another gear and deeper resolve. I crossed the line at 19:30 - a 13 second PR for me.
I'm thrilled to have it in the books and honored to have met Ms. Harvey on course today.
PRE RUN
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Saturday, January 23, 2010
Friday, January 22, 2010
OBJECTIVE
2 mi.@ 8:36-9:46
ACHIEVED
2.11 mi.@ 8:46
5:18 AM 48° 81% 1 mph
Slow roll through the neighborhood. Just an easy shakeout for recovery. My calves were very tight.
Back at the house, did a series of stretches from Brain Training while watching my CEO on CNBC.
PRE RUN
weight=166.5
POST RUN
chocolate milk, multivitamin & low-fat granola w/1% milk
2 mi.@ 8:36-9:46
ACHIEVED
2.11 mi.@ 8:46
5:18 AM 48° 81% 1 mph
Slow roll through the neighborhood. Just an easy shakeout for recovery. My calves were very tight.
Back at the house, did a series of stretches from Brain Training while watching my CEO on CNBC.
PRE RUN
weight=166.5
POST RUN
chocolate milk, multivitamin & low-fat granola w/1% milk
Thursday, January 21, 2010
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
dynamic stretch
1.52 mi. WU @ 8:58
6:26 6:23 6:37
1.82 mi. CD @ 8:26
total miles = 6.86
total time = 54:25
5:39 AM 58° 98% 3 mph
Irrational exuberance caught up with me. Took the first two intervals faster than targeted then felt like someone handed me a piano during the last interval! Why do I have to keep learning this lesson?
I recall reading about workout grading system where you give yourself a letter grade for each run: A, B, or C. If you go faster than target throughout the workout, you get a C. Slower than scheduled gets a B. Hit the workout an A. Interesting how the C is a bit counter-intuitive ....
Started supplementing with spirulina yesterday. See also LINK and LINK.
PRE RUN
weight=167
POST RUN
multivitamin & PBJ smoothie (vanilla yogurt, strawberries, peanut butter, banana, 1% milk, ice, whey protein, & spirulina)
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
dynamic stretch
1.52 mi. WU @ 8:58
6:26 6:23 6:37
1.82 mi. CD @ 8:26
total miles = 6.86
total time = 54:25
5:39 AM 58° 98% 3 mph
Irrational exuberance caught up with me. Took the first two intervals faster than targeted then felt like someone handed me a piano during the last interval! Why do I have to keep learning this lesson?
I recall reading about workout grading system where you give yourself a letter grade for each run: A, B, or C. If you go faster than target throughout the workout, you get a C. Slower than scheduled gets a B. Hit the workout an A. Interesting how the C is a bit counter-intuitive ....
Started supplementing with spirulina yesterday. See also LINK and LINK.
PRE RUN
weight=167
POST RUN
multivitamin & PBJ smoothie (vanilla yogurt, strawberries, peanut butter, banana, 1% milk, ice, whey protein, & spirulina)
Wednesday, January 20, 2010
OBJECTIVE
6 mi.@ 8:36-9:46
ACHIEVED
6.17 mi.@ 8:25
5:48 AM 66° 97% 2 mph
66° and shirtless for this recovery run (sorry, my northern friends; we pay for it in the summer!)
A couple things occurred to me yesterday on the track (not intended as a rant). Things to make everyone's running experience better:
If you're doing early morning boot camp on the infield, please don't leave your clothing, gear, water, etc. in Lane 1 of the track.
If you're walking on the track and see someone regularly passing you, please move to the outside lanes of the track.
If when you step to the starting line of a race and look around, you notice everyone around you wearing colorful shoes which you a) have never seen before or b) can't identify; please move further back.
If you're racing with your pet or stroller or other non-traditional running item, please move to the back of the start group.
If you step to the starting line with more battery packs and electronics than Neil Armstrong had for the first lunar landing, move further toward the back.
This has been a public service announcement in the interest of the improvement of everyone's running experience.
PRE RUN
weight=166.5
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
6 mi.@ 8:36-9:46
ACHIEVED
6.17 mi.@ 8:25
5:48 AM 66° 97% 2 mph
66° and shirtless for this recovery run (sorry, my northern friends; we pay for it in the summer!)
A couple things occurred to me yesterday on the track (not intended as a rant). Things to make everyone's running experience better:
If you're doing early morning boot camp on the infield, please don't leave your clothing, gear, water, etc. in Lane 1 of the track.
If you're walking on the track and see someone regularly passing you, please move to the outside lanes of the track.
If when you step to the starting line of a race and look around, you notice everyone around you wearing colorful shoes which you a) have never seen before or b) can't identify; please move further back.
If you're racing with your pet or stroller or other non-traditional running item, please move to the back of the start group.
If you step to the starting line with more battery packs and electronics than Neil Armstrong had for the first lunar landing, move further toward the back.
This has been a public service announcement in the interest of the improvement of everyone's running experience.
PRE RUN
weight=166.5
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Tuesday, January 19, 2010
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.89 mi. WU
dynamic stretch
8x400 meters (target=92 seconds) w/3 min. active recoveries
83 87 86 90 87 87 83 81
1.91 CD
5:59 AM 59° 97% 1 mph
A good day on the track. During my warm up, I inadvertently got myself fired up thinking about a possible 5K PR attempt this weekend. I think that's how I ended up jumping out of the gate 9 seconds faster than planned. I felt fine and decided just to let it rip and see what happened. All of my splits were under my target and I generally felt pretty good doing it.
PRE RUN
weight=166
water
POST RUN
SlimFast, multivitamin, & Kashi GoLean cereal w/1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.89 mi. WU
dynamic stretch
8x400 meters (target=92 seconds) w/3 min. active recoveries
83 87 86 90 87 87 83 81
1.91 CD
5:59 AM 59° 97% 1 mph
A good day on the track. During my warm up, I inadvertently got myself fired up thinking about a possible 5K PR attempt this weekend. I think that's how I ended up jumping out of the gate 9 seconds faster than planned. I felt fine and decided just to let it rip and see what happened. All of my splits were under my target and I generally felt pretty good doing it.
PRE RUN
weight=166
water
POST RUN
SlimFast, multivitamin, & Kashi GoLean cereal w/1% milk
Monday, January 18, 2010
OBJECTIVE
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:08
20 sec. bounding
20 sec. high knees
5:53 AM 43° 98% 0 mph
Got this one in on a nice, cool morning. Nice run to start this "recovery week" before entering the "Build 2" phase for Boston.
PRE RUN
weight=167
POST RUN
water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:08
20 sec. bounding
20 sec. high knees
5:53 AM 43° 98% 0 mph
Got this one in on a nice, cool morning. Nice run to start this "recovery week" before entering the "Build 2" phase for Boston.
PRE RUN
weight=167
POST RUN
water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
Sunday, January 17, 2010
Training Schedule: January 17 - 23
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - 400m Intervals @ 3,000m Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
FRIDAY - Recovery Run
2 mi.@ 8:36-9:46
SATURDAY - 5K Tune-up Race
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - 400m Intervals @ 3,000m Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
FRIDAY - Recovery Run
2 mi.@ 8:36-9:46
SATURDAY - 5K Tune-up Race
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
Subscribe to:
Posts (Atom)