OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD
total time = 1:04:54
total distance = 7.94 mi.
5:41 AM 76° 84% 5 mph intermittent light rain
Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.
Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.
PRE RUN
weight=161.5
ginger snaps & water
POST RUN
SlimFast & multivitamin
Thursday, July 1, 2010
Wednesday, June 30, 2010
OBJECTIVE
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
Tuesday, June 29, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
Monday, June 28, 2010
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