Missed a PR at Run The Woodlands 5K by 9 seconds. Grrrrr ....!!!
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Saturday, July 10, 2010
Friday, July 9, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
3x1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.54 mi. WU
dynamic stretch
3x1 mi. (6:36/6:31/6:35) w/2 min. active recoveries
1.53 mi. CD
total time = 54:32
total distance = 6.64 mi.
5:49 AM 76° 80% 1 mph
I missed this workout yesterday because I was changing a flat tire rather than running. Today was makeup day!
Felt pretty good out there. The day off yesterday probably helped. I probably pushed it a bit too hard since I am racing tomorrow. My effort felt very even and a really focused on relaxing and letting the pace come to me rather than forcing it. ... a good day ....
PRE RUN
water, ginger snaps & 500 mg glutamine
POST RUN
PBJ smoothie & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
3x1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.54 mi. WU
dynamic stretch
3x1 mi. (6:36/6:31/6:35) w/2 min. active recoveries
1.53 mi. CD
total time = 54:32
total distance = 6.64 mi.
5:49 AM 76° 80% 1 mph
I missed this workout yesterday because I was changing a flat tire rather than running. Today was makeup day!
Felt pretty good out there. The day off yesterday probably helped. I probably pushed it a bit too hard since I am racing tomorrow. My effort felt very even and a really focused on relaxing and letting the pace come to me rather than forcing it. ... a good day ....
PRE RUN
water, ginger snaps & 500 mg glutamine
POST RUN
PBJ smoothie & multivitamin
Wednesday, July 7, 2010
Tuesday, July 6, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
8x400m @ 94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.55 mi. WU
dynamic stretch
8x400m w/3 min. active recoveries (96/91/93/89/94/94/92/92)
1.53 mi. CD
5:10 AM 77° 92% 0 mph
Notes to self:
1. Don't run intervals the day after a long run.
I knew this one to be true but had to verify it ... I guess. The result was heavy legs and an exaggerated sense of "perceived effort" among other things. None of which result in a particularly good workout.
2. Intervals were meant to be run on the track.
I guess the Klein High track is going to be closed down all summer for major construction that's going on at the entire campus. This isn't good. KHS is a nice 1.7 miles from my house and there's no other tracks close by that I'm aware of. Running my intervals on the road lacks the spatial awareness that comes with being on the track. Not to mention the runner-friendly surface at the track.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
chocolate milk, multivitamin & low-fat granola w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
8x400m @ 94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.55 mi. WU
dynamic stretch
8x400m w/3 min. active recoveries (96/91/93/89/94/94/92/92)
1.53 mi. CD
5:10 AM 77° 92% 0 mph
Notes to self:
1. Don't run intervals the day after a long run.
I knew this one to be true but had to verify it ... I guess. The result was heavy legs and an exaggerated sense of "perceived effort" among other things. None of which result in a particularly good workout.
2. Intervals were meant to be run on the track.
I guess the Klein High track is going to be closed down all summer for major construction that's going on at the entire campus. This isn't good. KHS is a nice 1.7 miles from my house and there's no other tracks close by that I'm aware of. Running my intervals on the road lacks the spatial awareness that comes with being on the track. Not to mention the runner-friendly surface at the track.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
chocolate milk, multivitamin & low-fat granola w/skim milk
Monday, July 5, 2010
OBJECTIVE
14 mi.@ 7:53-8:44
ACHIEVED
14.01 mi.@ 8:28
6:16 AM 79° 76% 0 mph
This was a tough one ... for whatever reason ... ??? One of those "character building" runs we all have on occasion .... Glad it's over!
PRE RUN
weight=161
water, 500mg glutamine & low-fat granola w/skim milk
POST RUN
SlimFast & water
Later, water, multivitamin & PBJ smoothie w/spirulina
14 mi.@ 7:53-8:44
ACHIEVED
14.01 mi.@ 8:28
6:16 AM 79° 76% 0 mph
This was a tough one ... for whatever reason ... ??? One of those "character building" runs we all have on occasion .... Glad it's over!
PRE RUN
weight=161
water, 500mg glutamine & low-fat granola w/skim milk
POST RUN
SlimFast & water
Later, water, multivitamin & PBJ smoothie w/spirulina
Sunday, July 4, 2010
OBJECTIVE
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
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