Saturday, August 14, 2010

OBJECTIVE
18 mi.@ 7:40-8:29

ACHIEVED
18.15 mi.@ 8:22

5:30 AM 82° 79% 1 mph

Jonathan and I set out at 5:30 this morning. I had a bit of dread and foreboding about this one but that quickly dissipated. Had a good run. Jonathan is a great conversationalist. He split off at Mile 14 as I finished with an extended loop of Memorial Park. It's good to have this one in the bank! Will be watching to see how I'm feeling tomorrow and how my recovery goes.

PRE RUN
weight=162
water, 500 mg glutamine, diet V8 splash & oatmeal w/brown sugar & skim milk

POST RUN
SlimFast x 2

Friday, August 13, 2010

OBJECTIVE
2-6 mi.@ 8:30-9:40

ACHIEVED
6.19 mi.@ 8:43

5:39 AM 80° 84% 0 mph

Recovery run. Generally felt okay.

PRE RUN
weight=161
water & 500 mg glutamine

POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk

Thursday, August 12, 2010

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down

ACHIEVED

This one didn't go well. The plan was for a 5.5 mi. tempo run @ 6:52. After a 1.54 mi. warm-up and stretch, I set out. From the get-go I was focused on not going too fast. I was anticipating it getting tougher in the later stages. First mile went just fine. Second mile was okay too. Really starting to feel the heat though. Just before Mile 3, I shut it down. Very disappointed. Sitting on the curb, my neighbor drives by. Stops to ask if I'm okay or need a ride home. Just what I needed, I'm sitting there cursing myself out for quitting then this Samaritan comes by and unintentionally rubs salt in the wound. I dismissed him then started back at it again. Hammered away for another ~1.25 mi. then stopped to catch my breath in the shade. Another mile then another shady stop. Ran again and finished it out. This obviously wasn't a tempo and a didn't get the benefits of such a run. It was closer to 2400 meter repeats. I'm disappointed.
WU = 1.54 mi.
Mile 1 - 6:49
Mile 2 - 6:48
Mile 3 - 6:54
Mile 4 - 6:59
Mile 5 - 6:56
1/2 mi. - 6:53/
CD = 1.39 mi.
Heat index was 96ºF.

PRE RUN
weight=160

POST RUN

Wednesday, August 11, 2010

OBJECTIVE
2-6 mi.@ 8:30-9:40

ACHIEVED
6.21 mi.@ 8:48

5:21 AM 80° 89% 0 mph

Recovery run this morning. Felt okay.

PRE RUN
weight=160.5
water

POST RUN
diet V8 splash, 500 mg glutamine, multivitamin & Kashi GoLean cereal w/skim milk

Tuesday, August 10, 2010

OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 pace w/2 min. active recovery
1 mi.@ 6:32 pace w/2 min. active recovery
1k @ 6:18 pace w/2 min. active recovery
800 m @ 6:05
1 mi. cool-down

ACHIEVED
1.01 mi. WU
dynamic stretch
2k @ 6:44 (2 min. active recovery)
1 mi.@ 6:26 (2 min. active recovery)
1k @ 6:14 (2 min. active recovery)
800 m @ 5:59
1.04 mi. CD

6:20 AM 78° 88% 0 mph

Still sore from Saturday's hilly race. Doesn't seem like the soreness should be lingering like this. Probably didn't cool down and stretch properly after the race. And, I'm sure getting on a 3-hour plane ride shortly after the race didn't help.

Today's intervals went well. I had to really push but I hit all of my times. I didn't ever feel like I was going to die but had to exert a real effort. I was a little slower than the 9:40 slowest pace I wanted to allow myself on a couple of the recoveries. But I was close.

Looking forward to tomorrow's recovery run. (It's probably the best thing over my next 24 hours!)

PRE RUN
weight=162.5
500 mg glutamine & ginger snap granola w/skim milk

POST RUN
SlimFast & multivitamin

Monday, August 9, 2010

OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. running no arms
2x20 sec. stiff-legged running

ACHIEVED
9.04 mi.@ 8:00
2x20 sec. running no arms
2x20 sec. stiff-legged running

5:06 AM 77° 88% 0 mph

Saturday's race was still on my legs this morning as I headed out. I was pretty sore but finally loosened up a little over 3 miles into this one. It turned out to be a really good run.

Today starts the "peak" phase of training for St. George. It's hard to it's only 54 days away. I've got a lot of work to do but feel pretty good about what I've got in the bank up to this point.

PRE RUN
weight=161.5
diet V8 splash, ginger snaps & 500 mg glutamine

POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk

Sunday, August 8, 2010

2010 Richard Bouchard Memorial 10k by todayirun at Garmin Connect - Details

2010 Richard Bouchard Memorial 10k by todayirun at Garmin Connect - Details


Here's a graphic depicting the elevation change over the 10k course on Saturday.




This one breaks the race into quarter mile segments illustrating the change in elevation from segment to segment along with my pace for each segment.