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
Saturday, August 14, 2010
Friday, August 13, 2010
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
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
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
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
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
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