OBJECTIVE
12 mi.@ 7:53-8:44
ACHIEVED
12.31 mi.@ 8:27
6:02 AM 79° 78% 0 mph
On my mind during today's run ....
Our world isn't quite the same as it was yesterday. A bright light has gone out. A dear family friend, Travis Poll, has left this mortal existence. Throughout life he received accolades for his athletic pursuits and, later, his coaching. But more than this, he was a living example of a wonderful, caring person ... father, husband, brother and son.
God speed, my friend. Your time with us was short but you've proven all you can here in the minor leagues of life. Your call up to the Majors is well deserved. We will miss you as we carry on here without you. By the way, since you're there first, you're designated manager of our heavenly softball team. Be sure everything is ready when the rest of us join you!
Our love goes out to Travis' wife, young children, brothers, sister and dad.
PRE RUN
water and oatmeal w/brown sugar & skim milk
POST RUN
SlimFast and water
Later, PBJ smoothie
Saturday, June 19, 2010
Friday, June 18, 2010
Thursday, June 17, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Back to the Track
OBJECTIVE
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
Monday, June 14, 2010
OBJECTIVE
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
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