objective
15 mi.
achieved
11.61 mi.@ 8:06
5:38 AM 81° 82% 4 mph (heat index=86.14)
Ran with Wayne Cohen's group, the Wankers, for the first time this morning. This run has been a long time coming. I had first planned to run with them about 18 months ago but injuries, schedule, etc. had prevented it from happening.
I was still feeling sick and probably shouldn't have run with them under the circumstances. The pace started comfortably then got faster. I fell of the back about 8 miles in. Fortunately, Raul hung back with me and we finished together.
I think running with this group should help me. They're all generally sub-3 marathoners which makes me the slow guy but it should serve as a push. The only problem of course is that at some point soon, I won't be spending that much time in Houston anymore.
weight=164.0
body fat=22.5%
water & oatmeal w/skim milk
post run
slimfast & watermelon
Saturday, June 18, 2011
Friday, June 17, 2011
objective
6 mi.
achieved
6.71 mi.@ 8:29/
5:18 AM 69° 71% 0 mph
I've been sick since coming to Chicago this week. I've missed two runs and am feeling guilty for it. Work has required some socializing (Cubs games) the past two days. Between that and what-I'm-assuming is a cold, running just hasn't happened. My schedule was also upset due to a convention taking all Chicago hotel rooms. I spent Monday and Tuesday in Houston and Wednesday through Friday in Chicago.
6 mi.
achieved
6.71 mi.@ 8:29/
5:18 AM 69° 71% 0 mph
I've been sick since coming to Chicago this week. I've missed two runs and am feeling guilty for it. Work has required some socializing (Cubs games) the past two days. Between that and what-I'm-assuming is a cold, running just hasn't happened. My schedule was also upset due to a convention taking all Chicago hotel rooms. I spent Monday and Tuesday in Houston and Wednesday through Friday in Chicago.
Monday, June 13, 2011
OBJECTIVE
warm up
5 x .5 mi.@ 3:08 w/.25 mi. active recoveries
cool down
ACHIEVED
WU 1.21 mi.
dynamic stretch
5 x .5 mi. (3:01 3:07 3:07 3:07 3:08)
CD 1.47 mi.
total time = 51:55
total distance = 6.19 mi.
6:01 AM 76° 82% 0 mph
I didn't even bother going by the high school track this morning. I'm sure the track resurfacing project is ongoing. Boy would I prefer to do speedwork on the track rather than the roads. At least I was wearing trainers today rather than flats like I was last week.
It looks like I really psyched myself up for the first interval. Even though the finishing time was 3:01, I was significantly ahead of that pace through the first two-thirds of the half. Suppose I need to settle down a bit! The intervals got progressively more challenging. On the last one, I caught my mind wandering off on the topic of work. Had to snap myself back to the task at hand and barely made the 3:08 goal time.
Thankfully tomorrow is a rest day. I feel like I need it.
PRE RUN
weight=165.5
body fat=22.6%
-
POST RUN
SlimFast & glutamine
warm up
5 x .5 mi.@ 3:08 w/.25 mi. active recoveries
cool down
ACHIEVED
WU 1.21 mi.
dynamic stretch
5 x .5 mi. (3:01 3:07 3:07 3:07 3:08)
CD 1.47 mi.
total time = 51:55
total distance = 6.19 mi.
6:01 AM 76° 82% 0 mph
I didn't even bother going by the high school track this morning. I'm sure the track resurfacing project is ongoing. Boy would I prefer to do speedwork on the track rather than the roads. At least I was wearing trainers today rather than flats like I was last week.
It looks like I really psyched myself up for the first interval. Even though the finishing time was 3:01, I was significantly ahead of that pace through the first two-thirds of the half. Suppose I need to settle down a bit! The intervals got progressively more challenging. On the last one, I caught my mind wandering off on the topic of work. Had to snap myself back to the task at hand and barely made the 3:08 goal time.
Thankfully tomorrow is a rest day. I feel like I need it.
PRE RUN
weight=165.5
body fat=22.6%
-
POST RUN
SlimFast & glutamine
Sunday, June 12, 2011
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