Objective
10 mi.@ 7:53
Achieved
10.68 mi.@ 7:39
5:37 AM 79° 83% 3 mph (heat index = 82°F)
Tried running with the big boys again this morning. The heat and humidity was challenging like last Saturday but I maintained contact almost the entire run this time around. They make it look easy. For me, it's certainly better to have the group pulling me than going it solo.
Pre run
weight=164.5
body fat=22.1%
oatmeal w/brown sugar & skim milk
Post run
SlimFast & watermelon
Saturday, June 25, 2011
Friday, June 24, 2011
Thursday, June 23, 2011
Wednesday, June 22, 2011
Objective
5-mile tempo
Achieved
~7 mi. no time
~5:30 AM
My Garmin is somewhere between Houston and Chicago (hopefully not left at airport security but left in my car at airport parking ... fingers crossed). No Garmin or even a watch made for no tempo run today. (Did I subconsciously leave it behind?)
Didn't sleep much at Club Quarters (not a fan of that hotel). Went down Wabash to Ohio to the Lakefront then north. I turned back just before Fullerton Parkway where the path splits. When I measured the route on www.gmap-pedometer.com , it indicated the route was 7 miles. This distance is generally consistent with my Garmin-calibrated prior runs.
I have no idea how long I was gone. I didn't really push the pace. I may try to find a cheap Ironman watch later today. I also hope my Garmin is still in my car! I'll find out tomorrow night.
Sent from my BlackBerry Wireless
Monday, June 20, 2011
objective
warm-up
1 x 1 mi.@ 6:40*/
660 yard active recovery
1 x 1/2 mi.@ 6:40*/
660 yard active recovery
1 x 1 mi.@ 6:40*/
cool-down
* 6:40 = 6:15 per mile adjusted for heat index of 85°F
achieved
WU = 1.02 mi.
1.0 mi.@ 6:24/
0.5 mi.@ 6:24/
1.0 mi.@ 6:36/
CD = 1.95 mi.
total time = 51:51
total distance = 6.22
6:33 AM 80° 81% 2.5 mph (heat index=85°F)
Tough run this morning. I ran the Cochet Spring Loop since I was unsure of the status of the high school track (While cooling down on my way back home I swung by the track. It doesn't look like that project is moving very fast.)
I adjusted my times to account for what I estimated the heat index to be. My estimate turned out to be right on. It's a good thing I adjusted as the workout in these conditions was really taking the starch out of me by the time a started the last leg. Of course, I ran the early intervals too fast and also ran the recoveries too fast. This is typical for me and usually sets up for a bad ending.
I was glad to get this one in and look forward to tomorrow's rest day.
pre run
weight=164.5
body fat=22.8%
water & fun-size butterfinger
post run
slimfast & vitamin
warm-up
1 x 1 mi.@ 6:40*/
660 yard active recovery
1 x 1/2 mi.@ 6:40*/
660 yard active recovery
1 x 1 mi.@ 6:40*/
cool-down
* 6:40 = 6:15 per mile adjusted for heat index of 85°F
achieved
WU = 1.02 mi.
1.0 mi.@ 6:24/
0.5 mi.@ 6:24/
1.0 mi.@ 6:36/
CD = 1.95 mi.
total time = 51:51
total distance = 6.22
6:33 AM 80° 81% 2.5 mph (heat index=85°F)
Tough run this morning. I ran the Cochet Spring Loop since I was unsure of the status of the high school track (While cooling down on my way back home I swung by the track. It doesn't look like that project is moving very fast.)
I adjusted my times to account for what I estimated the heat index to be. My estimate turned out to be right on. It's a good thing I adjusted as the workout in these conditions was really taking the starch out of me by the time a started the last leg. Of course, I ran the early intervals too fast and also ran the recoveries too fast. This is typical for me and usually sets up for a bad ending.
I was glad to get this one in and look forward to tomorrow's rest day.
pre run
weight=164.5
body fat=22.8%
water & fun-size butterfinger
post run
slimfast & vitamin
Sunday, June 19, 2011
7.27 mi.@ 8:10
6:02 AM 81° 83% 3 mph (Heat Index = 86°F)
Solo from the course. Started with a loop around the block then Wimbledon Forest loop back to home and a finishing loop around the block. Legs had some residual soreness from yesterday. Whatever sickness I was dealing with seems to be getting better.
weight=164.0
body fat=22.6%
post run
water, multivitamin, glutamine & Kashi GoLean cereal w/skim milk
6:02 AM 81° 83% 3 mph (Heat Index = 86°F)
Solo from the course. Started with a loop around the block then Wimbledon Forest loop back to home and a finishing loop around the block. Legs had some residual soreness from yesterday. Whatever sickness I was dealing with seems to be getting better.
weight=164.0
body fat=22.6%
post run
water, multivitamin, glutamine & Kashi GoLean cereal w/skim milk
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