OBJECTIVE
6 mi.@ 8:30-9:40
ACHIEVED
6.04 mi.@ 9:05
5:25 AM 77° 79% 3 mph
Started easy; stayed easy. Still feeling an overall, general fatigue.
PRE RUN
weight=159.5
diet V8 splash & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & PBJ smoothie
Wednesday, September 8, 2010
Tuesday, September 7, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
1x3k @ 6:52 w/ 2 min. active recovery
1x2k @ 6:32 w/ 2 min. active recovery
1x1k @ 6:18 w/ 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
1x3k @ 6:50 w/ 2 min. active recovery
1x2k @ 6:35 w/ 2 min. active recovery
1x1k @ 6:21 w/ 2 min. active recovery
1x800m @ 6:23
1.29 mi. cool-down
total time = 55:53
total distance = 7.10 mi.
5:33 AM 77° 88% 4 mph
Wow! Nothing in the tank today. Rained during the first interval then stopped. Dodging traffic and muddles along Cypresswood Drive really took me out of my rhythm during the last two intervals (on top of that I was gassed!).
On the bright side, I hit my racing weight of 159 this morning. Hmmmmm is there a correlation between my weight and how I felt ...???
PRE RUN
weight=159
diet V8 splash, 500 mg glutamine & slice of whole wheat bread
POST RUN
water, multivitamin, SlimFast & puffed wheat cereal w/skim milk
dynamic stretching warm-up
1 mi. warm-up
1x3k @ 6:52 w/ 2 min. active recovery
1x2k @ 6:32 w/ 2 min. active recovery
1x1k @ 6:18 w/ 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
1x3k @ 6:50 w/ 2 min. active recovery
1x2k @ 6:35 w/ 2 min. active recovery
1x1k @ 6:21 w/ 2 min. active recovery
1x800m @ 6:23
1.29 mi. cool-down
total time = 55:53
total distance = 7.10 mi.
5:33 AM 77° 88% 4 mph
Wow! Nothing in the tank today. Rained during the first interval then stopped. Dodging traffic and muddles along Cypresswood Drive really took me out of my rhythm during the last two intervals (on top of that I was gassed!).
On the bright side, I hit my racing weight of 159 this morning. Hmmmmm is there a correlation between my weight and how I felt ...???
PRE RUN
weight=159
diet V8 splash, 500 mg glutamine & slice of whole wheat bread
POST RUN
water, multivitamin, SlimFast & puffed wheat cereal w/skim milk
Monday, September 6, 2010
OBJECTIVE
10 mi.@ 7:40-8:30
2x20 sec. stiff legged running
2x20 sec. no-arm running
ACHIEVED
10.26 mi.@ 8:12
2x20 sec. stiff legged running
2x20 sec. no-arm running
10:13 AM 82° 76% 8 mph rain
This one started out as a hot, breezy summer day. I was wondering how I'd hold up to the end as it seemed the temperature would only be rising. About two miles in to it, I looked to the south and saw huge, dark rain clouds. I started trying to guess when the rain would hit me. I figured it would be at about the seven-mile mark. Apparently the storm was moving faster than I judged. Around Mile 4, it started raining lightly. By Mile 5 the rain was coming hard and heavy. It didn't last long but sure unloaded a lot of rain. The sun gradually emerged for the last third of the run and it became quite hot and steamy.
I felt pretty good starting out even though my legs had residual soreness from Saturday's race. I raced in flats on hills over 13 miles so they deserve to be a little sore. When the rain came, the temperature dropped some and I felt quite good. By the last third, I was feeling very tired. I held on and drug myself home.
PRE RUN
weight=161
corn chex w/skim milk & diet V8 splash
POST RUN
diet V8 splash, 500 mg glutamine, multivitamin, PBJ smoothie
10 mi.@ 7:40-8:30
2x20 sec. stiff legged running
2x20 sec. no-arm running
ACHIEVED
10.26 mi.@ 8:12
2x20 sec. stiff legged running
2x20 sec. no-arm running
10:13 AM 82° 76% 8 mph rain
This one started out as a hot, breezy summer day. I was wondering how I'd hold up to the end as it seemed the temperature would only be rising. About two miles in to it, I looked to the south and saw huge, dark rain clouds. I started trying to guess when the rain would hit me. I figured it would be at about the seven-mile mark. Apparently the storm was moving faster than I judged. Around Mile 4, it started raining lightly. By Mile 5 the rain was coming hard and heavy. It didn't last long but sure unloaded a lot of rain. The sun gradually emerged for the last third of the run and it became quite hot and steamy.
I felt pretty good starting out even though my legs had residual soreness from Saturday's race. I raced in flats on hills over 13 miles so they deserve to be a little sore. When the rain came, the temperature dropped some and I felt quite good. By the last third, I was feeling very tired. I held on and drug myself home.
PRE RUN
weight=161
corn chex w/skim milk & diet V8 splash
POST RUN
diet V8 splash, 500 mg glutamine, multivitamin, PBJ smoothie
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