OBJECTIVE
5.5 mi.@ 7:53-8:44
ACHIEVED
5.57 mi.@ 8:10
7:53 AM 78° 90% 2 mph
Focused on going slow and easy while working on form.
PRE RUN
water
POST RUN
water, multivitamin & black raspberry & banana smoothie
Friday, May 21, 2010
Thursday, May 20, 2010
Ragged Fartlek
OBJECTIVE
dynamic stretching warm-up
5.5 mi.@ 7:53-8:44 w/6x75 sec.@ 6:18 sprinkled in
ACHIEVED
5.52 mi.@ 8:02 w/6x75 seconds @ 6:16/6:15/6:14/6:04/6:07/6:05
6:21 AM 74° 92% 3 mph
Nothing like a good ole, ragged fartlek to let you know what kind of shape you're in. Conclusion: not in very good shape. It's a bit disheartening to be at this low volume and be struggling. It doesn't seem like I'm recovering from these workouts as quickly as I should be. And the workouts "feel" harder than I think they should. I know it's just the process of building back the fitness that I've lost while out for the injury. Knowing what's going on doesn't make it any less frustrating!
Sidenote: I think I saw a dead man on my run today. It's strange because I've been running through the same neighborhoods for over three years now. The route I took today added on a short section that I've only taken maybe 4 times before. One of those times was this past Monday. While on this section I noticed an older man with a cane coming out to get his newspaper in the predawn's light. I said,"hello" but didn't hear a response from him. So this morning when I rounded the corner I saw a sheriff's car on the street and the paramedics pulling up. As I got closer, I saw the old man with the cane face down on the sidewalk. It didn't look good. Strange thing.
A little while after that, one of these bad boys flew up behind me and right over my head. I could have reached up and touched it!
Very strange day!
PRE RUN
weight=168.5
water & honey bunches of oats w/skim milk
POST RUN
water, multivitamin & corn chex w/skim milk
dynamic stretching warm-up
5.5 mi.@ 7:53-8:44 w/6x75 sec.@ 6:18 sprinkled in
ACHIEVED
5.52 mi.@ 8:02 w/6x75 seconds @ 6:16/6:15/6:14/6:04/6:07/6:05
6:21 AM 74° 92% 3 mph
Nothing like a good ole, ragged fartlek to let you know what kind of shape you're in. Conclusion: not in very good shape. It's a bit disheartening to be at this low volume and be struggling. It doesn't seem like I'm recovering from these workouts as quickly as I should be. And the workouts "feel" harder than I think they should. I know it's just the process of building back the fitness that I've lost while out for the injury. Knowing what's going on doesn't make it any less frustrating!
Sidenote: I think I saw a dead man on my run today. It's strange because I've been running through the same neighborhoods for over three years now. The route I took today added on a short section that I've only taken maybe 4 times before. One of those times was this past Monday. While on this section I noticed an older man with a cane coming out to get his newspaper in the predawn's light. I said,"hello" but didn't hear a response from him. So this morning when I rounded the corner I saw a sheriff's car on the street and the paramedics pulling up. As I got closer, I saw the old man with the cane face down on the sidewalk. It didn't look good. Strange thing.
A little while after that, one of these bad boys flew up behind me and right over my head. I could have reached up and touched it!
Very strange day!
PRE RUN
weight=168.5
water & honey bunches of oats w/skim milk
POST RUN
water, multivitamin & corn chex w/skim milk
Wednesday, May 19, 2010
Tuesday, May 18, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x75 sec. hill repetitions @ 5:56 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
4.0 / 7.0
4.0 / 7.0
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
1.5 mi. CD (incline=1.0)
total distance ~ 5.47 mi.
~ 6 AM
I'm not a "treadmill guy". In fact before today I've only been on a treadmill twice in my life - once for a gait analysis while buying running shoes and later for a stress test to check my heart. So today was a chance for me to get acclimated. I'm not quite there yet but closer. I obviously wasn't hitting my targeted times for the workout but at 7.5 miles per hour I was pounding the belt a lot harder than anyone around me. I can't imagine what it would be like at my targeted 5:56/mi. (or ~10 mph) pace. I also don't have enough confidence to just hop on the belt at 10 mph without turning into George Jetson.
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & crisp rice cereal w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x75 sec. hill repetitions @ 5:56 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
4.0 / 7.0
4.0 / 7.0
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
1.5 mi. CD (incline=1.0)
total distance ~ 5.47 mi.
~ 6 AM
I'm not a "treadmill guy". In fact before today I've only been on a treadmill twice in my life - once for a gait analysis while buying running shoes and later for a stress test to check my heart. So today was a chance for me to get acclimated. I'm not quite there yet but closer. I obviously wasn't hitting my targeted times for the workout but at 7.5 miles per hour I was pounding the belt a lot harder than anyone around me. I can't imagine what it would be like at my targeted 5:56/mi. (or ~10 mph) pace. I also don't have enough confidence to just hop on the belt at 10 mph without turning into George Jetson.
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & crisp rice cereal w/skim milk
Monday, May 17, 2010
Subscribe to:
Posts (Atom)