OBJECTIVE
10 mi.@ 7:53-8:44
ACHIEVED
12.22 mi.@ 8:24
6:39 AM 78° 59% 1 mph
Strange data from today's run. First, I ran farther than planned. I was feeling okay when we arrived at the split off for me to head back for my scheduled 10 miles. Since I was okay, I figured I'd just add on a couple more miles and finish with the group.
Second, I'm shocked that the temperature was only 78° and the humidity only 59%. The humidity felt much higher and the temperature was obviously on its way higher over the last few miles before we finished.
Today's group was Stephanie, Laurie, Randy, Stacey (who I met for the first time today), and me. It was great to be back running with the group. They really help me get through the long runs!
PRE RUN
weight=166.5
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Saturday, May 29, 2010
Friday, May 28, 2010
Thursday, May 27, 2010
OBJECTIVE
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x90 sec. intervals @ 6:18 "sprinkled in"
ACHIEVED
dynamic stretch
6.19 mi.@ 7:56 w/6x90 sec. @ 6:16/6:05/6:13/6:20/6:02/5:49
5:41 AM 70° 89% 0 mph
This was the first run since starting back at it 11 days ago that I've actually felt good. Breakthrough ... ??? Let's hope ....
PRE RUN
weight=167
water
POST RUN
SlimFast, multivitamin & vitamin E
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x90 sec. intervals @ 6:18 "sprinkled in"
ACHIEVED
dynamic stretch
6.19 mi.@ 7:56 w/6x90 sec. @ 6:16/6:05/6:13/6:20/6:02/5:49
5:41 AM 70° 89% 0 mph
This was the first run since starting back at it 11 days ago that I've actually felt good. Breakthrough ... ??? Let's hope ....
PRE RUN
weight=167
water
POST RUN
SlimFast, multivitamin & vitamin E
Wednesday, May 26, 2010
Tuesday, May 25, 2010
Tip of the Hat
Today marks the seventy-fifth anniversary of what is most likely the greatest individual athletic performance in history. On March 25, 1935, Jesse Owens was competing for Ohio State University at a track meet held in Ann Arbor, Michigan, home of arch-rival University of Michigan. To make the story short, in a span of 45 minutes Owens set world records in four separate individual events - 100-yard dash, long jump, 220-yard dash, and 220-yard low hurdles. Nothing of this nature had been accomplished before or since. Don't scoff at the era either. Owens' supreme athletic prowess is demonstrated by his 1935 long jump - had he been jumping in the 2008 Olympics and achieved the same distance, he would have placed seventh. This was an event which some say Jesse didn't fully focus or train.
Jesse Owens, May 25, 1935, 220-yard dash, Ann Arbor, Michigan
Jesse Owens, May 25, 1935, 220-yard dash, Ann Arbor, Michigan
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x90 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 / 6.0
5.5 / 6.5
5.5 / 6.5
6.0 / 7.0
6.0 / 7.0
6.0 / 7.4
1.5 mi. CD (incline=1.0)
total distance ~5.35 mi.
~5:30 AM
I'm still getting comfortable with the treadmill. I've read there's variability between machines and the belts are oftentimes not calibrated properly. I did learn today that 6.0 is the steepest incline the Precor treadmills at 24 Hour Fitness have available. I also learned what it feels like to run 7.4 mph on a 6.0 incline. I also concluded that the Precor machines can't break intervals down into fractions of a minute. So instead of 90 second intervals with 2 minute breaks, I ended up with 2 minute intervals with 2 minute breaks. And I acknowledge that I'm still not running my intervals fast enough ... even on a 6.0 incline.
PRE RUN
water
POST RUN
SlimFast
Later, PBJ smoothie
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x90 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 / 6.0
5.5 / 6.5
5.5 / 6.5
6.0 / 7.0
6.0 / 7.0
6.0 / 7.4
1.5 mi. CD (incline=1.0)
total distance ~5.35 mi.
~5:30 AM
I'm still getting comfortable with the treadmill. I've read there's variability between machines and the belts are oftentimes not calibrated properly. I did learn today that 6.0 is the steepest incline the Precor treadmills at 24 Hour Fitness have available. I also learned what it feels like to run 7.4 mph on a 6.0 incline. I also concluded that the Precor machines can't break intervals down into fractions of a minute. So instead of 90 second intervals with 2 minute breaks, I ended up with 2 minute intervals with 2 minute breaks. And I acknowledge that I'm still not running my intervals fast enough ... even on a 6.0 incline.
PRE RUN
water
POST RUN
SlimFast
Later, PBJ smoothie
Monday, May 24, 2010
OBJECTIVE
6 mi.@ 7:53-8:44
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
6.19 mi.@ 8:23
2x20 sec. one-legged hops
2x20 sec. no-armed running
5:38 AM 75° 89% 2 mph
I keep telling myself I'll feel better in a couple weeks ... just tough it out. "Hills" tomorrow.
PRE RUN
weight=167.5
water & a couple bites of homemade granola
POST RUN
water, multivitamin & Life cereal w/skim milk
6 mi.@ 7:53-8:44
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
6.19 mi.@ 8:23
2x20 sec. one-legged hops
2x20 sec. no-armed running
5:38 AM 75° 89% 2 mph
I keep telling myself I'll feel better in a couple weeks ... just tough it out. "Hills" tomorrow.
PRE RUN
weight=167.5
water & a couple bites of homemade granola
POST RUN
water, multivitamin & Life cereal w/skim milk
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