(Too late!)
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Saturday, May 28, 2011
OBJECTIVE
8 mi.
ACHIEVED
9.08 mi.@ 7:51
6:07 AM 78° 79% 3 mph
Ran from the Cypress Creek YMCA this morning ... in my new Mizuno Wave Rider 13's (Silver/Dress Blue/Gold Fusion edition).
I felt okay starting out. I didn't eat or drink anything before the run which may have impacted me later as I didn't take any GU or other fuel with me. I don't think I should really need fuel for a 9-miler as there should generally be enough "on board" already.
As the run evolved, I decided to block the run into segments. I wanted the overall pace to be 7:53 per mile but I also wanted to ease into it based on however I was feeling. I decided I'd just let the first 3 miles be whatever they were going to be so I ran disinterested in time for the first 3 miles. Those miles felt fine at a 3-mile average pace of 8:14. For the middle 3 miles, the idea was to hit the overall goal pace of 7:53. That 3-mile block came in at a 7:48 average pace with a break occurring at the midpoint. I was pushing ever-so-slightly past "comfortable" to hit that pace. I wanted to run the final 3 miles at whatever pace was necessary to bring the overall average pace for the run to 7:53. My calculations indicated that I needed 7:37 (in hindsight and now with the benefit of oxygen!, I'm not sure that calculation was exactly correct). My actual average pace over the final 3 miles was 7:34 - and it was a struggle. I stopped for water and two other times on the way in. Cheating - I suppose.
PRE RUN
weight=165
body fat=22.9%
POST RUN
SlimFast
Later, water, multivitamin & bran flakes w/skim milk
8 mi.
ACHIEVED
9.08 mi.@ 7:51
6:07 AM 78° 79% 3 mph
Ran from the Cypress Creek YMCA this morning ... in my new Mizuno Wave Rider 13's (Silver/Dress Blue/Gold Fusion edition).
I felt okay starting out. I didn't eat or drink anything before the run which may have impacted me later as I didn't take any GU or other fuel with me. I don't think I should really need fuel for a 9-miler as there should generally be enough "on board" already.
As the run evolved, I decided to block the run into segments. I wanted the overall pace to be 7:53 per mile but I also wanted to ease into it based on however I was feeling. I decided I'd just let the first 3 miles be whatever they were going to be so I ran disinterested in time for the first 3 miles. Those miles felt fine at a 3-mile average pace of 8:14. For the middle 3 miles, the idea was to hit the overall goal pace of 7:53. That 3-mile block came in at a 7:48 average pace with a break occurring at the midpoint. I was pushing ever-so-slightly past "comfortable" to hit that pace. I wanted to run the final 3 miles at whatever pace was necessary to bring the overall average pace for the run to 7:53. My calculations indicated that I needed 7:37 (in hindsight and now with the benefit of oxygen!, I'm not sure that calculation was exactly correct). My actual average pace over the final 3 miles was 7:34 - and it was a struggle. I stopped for water and two other times on the way in. Cheating - I suppose.
PRE RUN
weight=165
body fat=22.9%
POST RUN
SlimFast
Later, water, multivitamin & bran flakes w/skim milk
Friday, May 27, 2011
OBJECTIVE
6 mi.
ACHIEVED
6.16 mi.@ 8:06
6:14 AM 73° 78% 1 mph
Last night's flight was quite late getting back into Houston. Felt really tired on this morning's run from the house. It was supposed to be a 4-miler but since I missed a couple days earlier in the week, I tacked on a little additional. I plan to do the same tomorrow then reset the training schedule to "redo" this week's work. (Yes, there's a couple week's a slack in the training schedule.)
PRE RUN
weight=165
body fat=22.8%
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar, cinnamon, flax seed & skim milk
6 mi.
ACHIEVED
6.16 mi.@ 8:06
6:14 AM 73° 78% 1 mph
Last night's flight was quite late getting back into Houston. Felt really tired on this morning's run from the house. It was supposed to be a 4-miler but since I missed a couple days earlier in the week, I tacked on a little additional. I plan to do the same tomorrow then reset the training schedule to "redo" this week's work. (Yes, there's a couple week's a slack in the training schedule.)
PRE RUN
weight=165
body fat=22.8%
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar, cinnamon, flax seed & skim milk
Thursday, May 26, 2011
Objective
Speed or Tempo
Speed or Tempo
Achieved
35 min. Treadmill (8:20/mi. 2% incline)
~5:30 AM
Hey Crowne Plaza Metro Chicago, take the training wheels off your treadmills!
Missed Tuesday's speed. Yesterday was scheduled to be a rest day. Today was a tempo. Rain, failure to bring running shorts (bought some last night), and lousy hotel location have conspired against me. If Corporate Travel puts me in the Crowne Plaza again and it's bad weather, I'll plan those days to be "mileage only" and also try to do daily doubles. The treadmills were set to max out at 8:20 pace so I wasn't able to get intervals or tempo. But made the best of it by setting the incline at 2% and cranked it up to 3% for the final ~6 minutes.
After the treadmill session, did ITB stretches then used some of the hotel exercise equipment to do one-leg balancing, exercise ball crunches and exercise ball back extensions.
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Monday, May 23, 2011
Sunday, May 22, 2011
OBJECTIVE
6 mi.
ACHIEVED
6.22 mi.@ 7:55
6:22 AM 76° 79% 4 mph
Had an upset stomach this morning for some reason. Don't want to blame Macaroni Grill where I ate last night but I'll have to say it was their worst culinary effort in the many times I've been there.
PRE RUN
weight=167
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
6 mi.
ACHIEVED
6.22 mi.@ 7:55
6:22 AM 76° 79% 4 mph
Had an upset stomach this morning for some reason. Don't want to blame Macaroni Grill where I ate last night but I'll have to say it was their worst culinary effort in the many times I've been there.
PRE RUN
weight=167
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
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