1:28:43 official
9th place overall
8th place men
3rd place age group
Sent from my BlackBerry Wireless
Saturday, September 4, 2010
Friday, September 3, 2010
Thursday, September 2, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.54 mi. WU
dynamic stretch
5.5 mi. tempo @ 6:50 (6:50/6:51/6:52/6:50/6:48/[6:44])
1.84 mi. CD
5:52 AM 77° 85% 1 mph
This run was a breakthrough for me. I haven't been able to hit the target pace on these Thursday tempo runs for this entire training cycle. I've come close and had good efforts the past couple of weeks but today was different. I hit it! It required a great deal of focus. No wandering thoughts or moments of slack attention. I started steady and stayed steady throughout. I didn't ever feel like I was going to die but it was an effort.
Interestingly my 10k PR is 41:56. Today I covered 5.5 miles (0.74 miles less than a 10k) in 37:31. If I held the same pace through 10k (which I believe was possible), I would have run 42:22 - only 26 seconds off a PR in a non-race environment and less than ideal weather conditions.
I am reminded the brain is a powerful thing in running. It can work for you or against you. Many of running's seemingly physical barriers are actually mental. I need to remember this. I need to stay positive and believe.
PRE RUN
weight=161.5
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast, multivitamin, diet V8 splash & low-fat granola w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.54 mi. WU
dynamic stretch
5.5 mi. tempo @ 6:50 (6:50/6:51/6:52/6:50/6:48/[6:44])
1.84 mi. CD
5:52 AM 77° 85% 1 mph
This run was a breakthrough for me. I haven't been able to hit the target pace on these Thursday tempo runs for this entire training cycle. I've come close and had good efforts the past couple of weeks but today was different. I hit it! It required a great deal of focus. No wandering thoughts or moments of slack attention. I started steady and stayed steady throughout. I didn't ever feel like I was going to die but it was an effort.
Interestingly my 10k PR is 41:56. Today I covered 5.5 miles (0.74 miles less than a 10k) in 37:31. If I held the same pace through 10k (which I believe was possible), I would have run 42:22 - only 26 seconds off a PR in a non-race environment and less than ideal weather conditions.
I am reminded the brain is a powerful thing in running. It can work for you or against you. Many of running's seemingly physical barriers are actually mental. I need to remember this. I need to stay positive and believe.
PRE RUN
weight=161.5
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast, multivitamin, diet V8 splash & low-fat granola w/skim milk
Wednesday, September 1, 2010
Tuesday, August 31, 2010
Just noticed I ran 210.7 miles this month. That got me wondering about my highest mileage month and how many times I've gone over 200 miles in a month. Looking back at my log, this is the third time I've gone over 200 miles, August and September 2009 being the other occurrences. This is my second highest monthly mileage ever with September 2009 being higher by about 13 miles.
Looking forward to September 2010. This could be my highest mileage month ever.
Looking forward to September 2010. This could be my highest mileage month ever.
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/2 min. active recovery
1mi@ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down
ACHIEVED
1.07 mi. WU
dynamic stretch
2k @ 6:39 w/2 min. active recovery
1mi@ 6:29 w/2 min. active recovery
1k @ 6:19 w/2 min. active recovery
800m@6:03
1.38 mi. CD
total time = 51:09
total distance = 6.39 mi.
6:14 AM 77° 79% 1 mph
Lesson relearned, "Now that school has started, don't run near the high school between 6:30 and 7:30 AM." Those kids can't drive!
I felt okay today. More specifically, I felt pretty good physically and a bit flat mentally.
About got hit by an oncoming teenager-driven car going out on the 2k interval. Then coming back on the 1k interval I was dodging a whole bunch traffic and had to make an impromptu reroute ... at 6:18 pace
PRE RUN
weight=160.5
water, 500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast, multivitamin & brown rice farina w/brown sugar & skim milk
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/2 min. active recovery
1mi@ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down
ACHIEVED
1.07 mi. WU
dynamic stretch
2k @ 6:39 w/2 min. active recovery
1mi@ 6:29 w/2 min. active recovery
1k @ 6:19 w/2 min. active recovery
800m@6:03
1.38 mi. CD
total time = 51:09
total distance = 6.39 mi.
6:14 AM 77° 79% 1 mph
Lesson relearned, "Now that school has started, don't run near the high school between 6:30 and 7:30 AM." Those kids can't drive!
I felt okay today. More specifically, I felt pretty good physically and a bit flat mentally.
About got hit by an oncoming teenager-driven car going out on the 2k interval. Then coming back on the 1k interval I was dodging a whole bunch traffic and had to make an impromptu reroute ... at 6:18 pace
PRE RUN
weight=160.5
water, 500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast, multivitamin & brown rice farina w/brown sugar & skim milk
Monday, August 30, 2010
OBJECTIVE
6 mi.@ 7:40-8:29
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
6.17 mi.@ 8:29
1x20 sec. high knees
1x20 sec. bounding
5:06 AM 80° 87% 1 mph
The theme for today's run was "tight and tired". I didn't really get loosened up until well over 2 miles into this one. I think that's just Saturday's long run still "on my legs" and the fact that after Saturday's run I went to the office and worked (i.e., sitting down the whole time) until late evening. I'm sure that can't be good for shaking out the legs and giving them the best opportunity to recover. I also felt tired today. Yesterday's rest day just didn't seem to be enough to give me a full recovery from last week's +59 miles. The good news is this is a "pull back" week. So my mileage will drop and the intensity will ease ... slightly.
PRE RUN
weight=160.5
apple juice & 500 mg glutamine
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
6 mi.@ 7:40-8:29
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
6.17 mi.@ 8:29
1x20 sec. high knees
1x20 sec. bounding
5:06 AM 80° 87% 1 mph
The theme for today's run was "tight and tired". I didn't really get loosened up until well over 2 miles into this one. I think that's just Saturday's long run still "on my legs" and the fact that after Saturday's run I went to the office and worked (i.e., sitting down the whole time) until late evening. I'm sure that can't be good for shaking out the legs and giving them the best opportunity to recover. I also felt tired today. Yesterday's rest day just didn't seem to be enough to give me a full recovery from last week's +59 miles. The good news is this is a "pull back" week. So my mileage will drop and the intensity will ease ... slightly.
PRE RUN
weight=160.5
apple juice & 500 mg glutamine
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
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