Today I Run

Activity starting: 1/30/2012 -

2012-01-31T06:11:00.001-06:00

1/30/2012: Treadmill - 4.03 mi - 00:33:30.0 h

Summary

Name	Lifestart Treadmill
Start Time	1/30/2012 -	Category	My Activities:Running:Treadmill
Distance	4.03 mi	Time	00:33:30.0
Time Moving	00:33:30.0	Stopped	00:00:00.0
Weather	Unspecified; 70.0 °F
Notes	Hit the treadmill this afternoon. Listened to "learn Spanish" while watching Super Bowl hype on ESPN.

Summary

Name	Lifestart Treadmill
Start Time	1/30/2012 -	Category	My Activities:Running:Treadmill
Distance	4.03 mi	Time	00:33:30.0
Time Moving	00:33:30.0	Stopped	00:00:00.0
Weather	Unspecified; 70.0 °F
Notes	Hit the treadmill this afternoon. Listened to "learn Spanish" while watching Super Bowl hype on ESPN.

no GPS route

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Recommit

2012-01-26T06:45:00.001-06:00

1/26/2012 5:20 AM: Running - Chicago, IL - 3.29 mi - 00:26:16.0 h

Summary

Name	Lakefront 3
Location	Chicago, IL
Start Time	1/26/2012 5:20 AM (UTC-06:00)	Category	My Activities:Running
Distance	3.29 mi	Time	00:26:16.0
Time Moving	00:26:16.0	Stopped	00:00:13.0
Average pace	07:59 min/mi	Max. pace	05:57 min/mi
Total Ascent	99 ft +30 ft/mi	Total Descent	-96 ft -29 ft/mi
Weather	MostClouds; 34.2 °F
Calories	412 kCal
Notes	objective 3 mi. Saw a skunk. Felt really humid this morning. I also felt "heavy"; not my legs ... my body. Weird ...??? Recommit time.

Map: Street - openstreetmap.org (Mapnik)

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2012-01-14T12:54:00.002-06:00

The finish:

Meb 2:09:08
Ryan 2:09:30
Abdi 2:09:47

Paul #55 2:20:31

Shalane 2:25:38
Desi 2:25:55
Kara 2:26:06

Ariana #29 2:37:37

This was an amazing spectacular of distance running. Everyone poured their heart into it and it showed. Congratulations to the participants what a huge accomplishment to be considered in such rarefied air!

Houston-20120114-00078.jpg

2012-01-14T10:18:00.001-06:00

21.5 mi. Into it.

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2012-01-14T10:10:00.001-06:00

Then there were 3. Ryan abet & meb.
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2012-01-14T09:14:00.001-06:00

Leaders thru 15. Now there are 4.
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2012-01-14T09:10:00.001-06:00

Expect to see signs of carnage from hot start next time I catch men.
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2012-01-14T09:09:00.001-06:00

Stephen shay & Paul in big group back. Estimate 35 in front of them.

These are our country's finest athletes
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2012-01-14T09:05:00.001-06:00

1:03 in for men. 5 up front. Huge gap on pack. Meb month abdi ryan.
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2012-01-14T09:03:00.001-06:00

Ladies thru 7. 9 in front. Expected crew. Ari not far back. Looks strong. Running hell of race to this point.
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2012-01-14T08:48:00.001-06:00

Missed ladies @ 4. Working back to them now.

Guys living the dream today. Absolutely going for it with no fear. Some will die along the way but they gave all. Will a new legend be born today?
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2012-01-14T08:43:00.001-06:00

MILE 8. Lead group of 6 RH meb et al. Came thru arnd 3825. Really hot. Paul around 4050. Bunch of casualties expected.
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2012-01-14T08:23:00.001-06:00

Ladies came through Mile 1. All together. Saw Shalane. Didn't see Ariana.
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2012-01-14T08:22:00.001-06:00

Saw Paul back a bit but looked really comfortable. He's smart not to get caught up in madness up front.
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2012-01-14T08:19:00.001-06:00

Pace is really hot through Mile 3. Ryan leads a group up front including Meb & 4 or 6 others. Gotta believe the pace is too fast. Expect casualties.
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2012-01-14T08:08:00.001-06:00

Cool day in Houston. Wind blowing in city. Buildings channeling wind. Probably around 40F. I'm @ Mile 1. Big group moving fast ... even by their standards.
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2012-01-12T21:38:00.002-06:00

The Olympic Marathon Trials are Saturday in Houston. I believe this is the first time the same city has hosted both men's and women's trials. The top three finishers qualify for the 2012 London Olympic team. I've been eagerly awaiting this event ever since it was announced (a couple years ago?). I hope to break away from Chicago and make it to Houston to watch the elite athletes compete in this once-every-four-years event.

Of course the top elites will be there which I look forward to seeing ... the likes of Ryan Hall, Kara Goucher, Dathan Ritzehein, and Shalane Flanigan.

However my two "favorites" are Paul Petersen and Ariana Hilborn. I've followed their running exploits for about 5 years. I "met" Paul on fastrunning.blog.com. He competed in New York at the last Trials and had a fantastic marathon. Since then, he has had some serious health issues which called into question his running future. But he's back and running strong. He hopes for a Top 25 finish in what has been called the fastest US marathon field ever.

I met Ariana on www.dailymile.com. We even exchanged messages of training and race encouragement over the years. She started out as a "ordinary" runner but quickly developed into extraordinary. She's always positive and upbeat in her approach to training and expects a lot from herself. She has had some very fast races with impressive finishes over the past several months leading up to the Trials.

So while everyone else is cheering for Ryan and Kara, I'll be looking for Ariana and Paul. Two amazing athletes running in Saturday's Trials.

*** Weather forecast looks really good for running on Saturday. However, I don't expect record times. The course has been set to somewhat emulate the London Olympic course which means there are a bunch of turns. The course is flat but technical. It also happens to be in the same location as most of my Saturday runs over the past 5 years. ***

RACE WELL, ARIANA AND PAUL!!!

Activity starting: 1/9/2012 5:18 AM

2012-01-09T07:04:00.001-06:00

1/9/2012 5:18 AM: Running - Chicago, IL - 6.27 mi - 00:51:40.0 h

Summary

Name	Lakefront 6M
Location	Chicago, IL
Start Time	1/9/2012 5:18 AM (UTC-06:00)	Category	My Activities:Running
Distance	6.27 mi	Time	00:51:40.0
Time Moving	00:51:40.0	Stopped	00:00:08.0
Average pace	08:14 min/mi	Max. pace	06:49 min/mi
Total Ascent	158 ft +25 ft/mi	Total Descent	-151 ft -24 ft/mi
Weather	Clouds; 31.4 °F
Calories	782 kCal
Notes	objective 6 mi.@ 7:31-8:20 2x20 sec. bounding 2x20 sec. running no arms Unseasonably warm stretch of Chicago weather continues. Forecast suggests that will change later this weekend. Legs were heavy. They were yesterday too. I was blaming that on Saturday's longer run but realized this morning that it is more likely that it is due to the stretches after Saturday's run. Legs aren't used to that yet! Had a good mental frame of mind this morning and got a good night's sleep.

Map: Street - openstreetmap.org (Mapnik)

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Activity starting: 1/8/2012 9:13 AM

2012-01-08T11:20:00.001-06:00

1/8/2012 9:13 AM: Running - Chicago, IL - 5.58 mi - 00:45:27.0 h

Summary

Name	Lakefront 5.5M
Location	Chicago, IL
Start Time	1/8/2012 9:13 AM (UTC-06:00)	Category	My Activities:Running
Distance	5.58 mi	Time	00:45:27.0
Time Moving	00:45:27.0	Stopped	00:00:02.0
Average pace	08:08 min/mi	Max. pace	07:04 min/mi
Total Ascent	131 ft +23 ft/mi	Total Descent	-132 ft -24 ft/mi
Weather	ChanceRain; 39.2 °F
Calories	704 kCal
Notes	objective 5.5 mi.@ 7:31-8:20 Beautiful morning along the Lakefront. A few weeks ago, I tweaked my ankle at the beginning of an early morning run. It was dark at the intersection of Sheridan and Ardmore. I thought I stepped in a hole in the pavement as I as crossing the intersection. Well, today I found out exactly what it was as I did the exact same thing in broad daylight. Note to self: when crossing Sheridan at Ardmore from the southwest side, about 3 strides into the intersection there is about a 4" circular build up of pavement. It looks like it may be a sort of pipe cover. Don't get so caught up with watching traffic and starting Garmin, that I fail to side step this ankle breaker!

Map: Street - openstreetmap.org (Mapnik)

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2012-01-08T05:37:00.001-06:00

This was after my run in 14°F last Tuesday. My Chicago version of the Ninja runner is much more authentic than the Houston version!

Activity starting: 1/7/2012 11:26 AM

2012-01-07T18:23:00.000-06:00

1/7/2012 11:26 AM: Running - Chicago, IL - 9.38 mi - 01:11:38.0 h

Summary

Name	Winthrop to Wacker
Location	Chicago, IL
Start Time	1/7/2012 11:26 AM (UTC-06:00)	Category	My Activities:Running
Distance	9.38 mi	Time	01:11:38.0
Time Moving	01:11:38.0	Stopped	00:00:57.0
Average pace	07:38 min/mi	Max. pace	02:29 min/mi
Total Ascent	173 ft +18 ft/mi	Total Descent	-208 ft -22 ft/mi
Weather	PartClouds; 41.5 °F
Calories	1098 kCal
Notes	objective 9 mi.@ 7:31-8:20 This was my first run down the Lakefront from our place on Winthrop to my office on Wacker. I've run sections all sections along the way multiplie times but never the whole stretch from Edgewater to downtown. During the St. George marathon training cycle, I did do a Saturday 16-miler from our temporary housing up to the end of the trail and back. It was an unseasonably warm day and many people were out along the trail. I envision using the reverse of this route later in this cycle for my big mid-week runs. It's a solid 9-miler and there are nice aspects to being on the trail along the water. Once I reached downtown, I lost satellites for GPS so my pace is not accurate. Up to that point, I was running a nicely-even 7:58. I'm sure that's much closer to my overall pace than the calculated 7:38.

Map: Street - openstreetmap.org (Mapnik)

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2012-01-06T08:23:00.001-06:00

Olympic Marathon Trials from Paul Sanft on Vimeo.

Activity starting: 1/4/2012 6:18 AM

2012-01-04T07:32:00.001-06:00

1/4/2012 6:18 AM: Running - Chicago, IL - 5.58 mi - 00:46:20.0 h

Summary

Name	Lakefront 5.5M
Location	Chicago, IL
Start Time	1/4/2012 6:18 AM (UTC-06:00)	Category	My Activities:Running
Distance	5.58 mi	Time	00:46:20.0
Time Moving	00:46:20.0	Stopped	00:00:02.0
Average pace	08:18 min/mi	Max. pace	06:35 min/mi
Total Ascent	127 ft +23 ft/mi	Total Descent	-124 ft -22 ft/mi
Weather	PartClouds; 28.8 °F
Calories	698 kCal
Notes	Objective 5.5 mi.@ 7:31-8:20 My legs were very heavy this morning. I need more sleep and probably better fueling. On the positive, it was much warmer than yesterday's 14°F and the forecast for the rest of the week is for unseasonably warm temperatures.

Map: Street - openstreetmap.org (Mapnik)

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Activity starting: 1/3/2012 5:45 AM

2012-01-03T07:37:00.001-06:00

1/3/2012 5:45 AM: Running - Chicago, IL - 5.77 mi - 00:48:57.0 h

Summary

Name	Simonds Dr "Hill"
Location	Chicago, IL
Start Time	1/3/2012 5:45 AM (UTC-06:00)	Category	My Activities:Running
Distance	5.77 mi	Time	00:48:57.0
Time Moving	00:48:57.0	Stopped	00:00:15.0
Average pace	08:28 min/mi	Max. pace	05:18 min/mi
Total Ascent	147 ft +25 ft/mi	Total Descent	-131 ft -23 ft/mi
Weather	Clear; 14.6 °F
Calories	713 kCal
Notes	Objective Warm-up 1.5 mi.@ 8:21-9:31 hill repeats 6x75 sec.@ 5:38 w/2 min. active recoveries Cool-down 1.5 mi.@ 8:21-9:31 It was quite cold this morning. I pretty much wore everything I could find. Surprised that my hill splits were all over the board. They didn't feel that varied based on effort. Stumbled onto the Simonds Drive bridge and used it for my "hill". It is really about 30 meters too short for 75 second intervals. I was cresting the peak - as it were - and benefitting from the downhill side when I was the most tired from each effort. Not how it's supposed to work, I know. The quest for better hills continues ....

Map: Street - openstreetmap.org (Mapnik)

Equipment

No	Photo	Name	Type	Time Used	Distance Used	Life remaining
1		Mizuno - Wave Rider 13	Blue/Gold	33:42:00	246.3 mi	103.7 mi

Splits

No	Type	Start Time	Start Distance	Duration	Distance	Elevation Change	Ascent/ Descent	Average Pace	Notes
1	Active	5:45:00 AM	0.00 mi	00:15:01.3	1.67 mi	-6 ft	+50 ft / -56 ft	08:58 min/mi
2	Active	6:04:39 AM	1.67 mi	00:01:15.0	0.22 mi	-9 ft	+0 ft / -9 ft	05:41 min/mi
3	Active	6:05:55 AM	1.89 mi	00:02:00.0	0.17 mi	+2 ft	+0 ft / 2 ft	11:53 min/mi
4	Active	6:07:55 AM	2.06 mi	00:01:15.0	0.20 mi	+5 ft	+0 ft / 5 ft	06:10 min/mi
5	Active	6:09:10 AM	2.26 mi	00:02:00.0	0.17 mi	-2 ft	+0 ft / -2 ft	11:39 min/mi
6	Active	6:11:10 AM	2.44 mi	00:01:15.0	0.22 mi	+2 ft	+0 ft / 2 ft	05:48 min/mi
7	Active	6:12:25 AM	2.65 mi	00:02:00.0	0.20 mi	+1 ft	+0 ft / 1 ft	09:53 min/mi
8	Active	6:15:47 AM	2.85 mi	00:01:15.0	0.22 mi	-5 ft	+0 ft / -5 ft	05:33 min/mi
9	Active	6:17:02 AM	3.08 mi	00:02:00.0	0.20 mi	+5 ft	+0 ft / 5 ft	10:01 min/mi
10	Active	6:20:25 AM	3.28 mi	00:01:15.0	0.21 mi	+/-0 ft	+0 ft / 0 ft	05:55 min/mi
11	Active	6:21:40 AM	3.49 mi	00:02:00.0	0.21 mi	-1 ft	+0 ft / -1 ft	09:42 min/mi
12	Active	6:25:51 AM	3.69 mi	00:01:15.0	0.22 mi	-2 ft	+0 ft / -2 ft	05:34 min/mi
13	Active	6:27:06 AM	3.92 mi	00:02:00.0	0.20 mi	-1 ft	+0 ft / -1 ft	10:08 min/mi
14	Active	6:29:06 AM	4.12 mi	00:14:45.7	1.67 mi	+11 ft	+38 ft / -27 ft	08:50 min/mi
Totals:				00:48:57.0	5.77 mi	+1 ft	+87 ft / -87 ft	08:28 min/mi

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Activity starting: 1/2/2012 6:32 AM

2012-01-02T08:59:00.001-06:00

1/2/2012 6:32 AM: Running - Chicago, IL - 5.59 mi - 00:46:41.0 h

Summary

Name	Lakefront 5.5M
Location	Chicago, IL
Start Time	1/2/2012 6:32 AM (UTC-06:00)	Category	My Activities:Running
Distance	5.59 mi	Time	00:46:41.0
Time Moving	00:46:41.0	Stopped	00:00:07.0
Average pace	08:21 min/mi	Max. pace	06:43 min/mi
Total Ascent	122 ft +22 ft/mi	Total Descent	-122 ft -22 ft/mi
Weather	Snow; 22.0 °F
Calories	704 kCal
Notes	Objective 5.5 mi.@ 7:31-8:20 2 x20 sec. high knees 2x20 sec. bounding It was cold this morning. Mostly due to the wind from the north-northwest. I see that the weather stations I sync with only had the wind at 2.4 mph. That is absolutely incorrect. Other online sources both before and after my run had it gusting to 24 mph. My suspicion is that most of the weather stations must be in protected areas (e.g., garage, against a building, etc.)

Map: Street - openstreetmap.org (Mapnik)

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Activity starting: 1/1/2012 7:03 AM

2012-01-01T17:02:00.001-06:00

1/1/2012 7:03 AM: Running - Chicago, IL - 6.26 mi - 00:49:55.0 h

Summary

Name	Lakefront 6M
Location	Chicago, IL
Start Time	1/1/2012 7:03 AM (UTC-06:00)	Category	My Activities:Running
Distance	6.26 mi	Time	00:49:55.0
Time Moving	00:49:46.0	Stopped	00:00:09.0
Average pace	07:58 min/mi	Max. pace	06:24 min/mi
Weather	PartClouds; 40.3 °F
Notes	objective 6 mi.@ 731-820

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2011-12-18T09:15:00.002-06:00

objective
4 mi.@ 8:21-9:31 w/4x30 sec. hill sprints @ relaxed sprint speed w/2 min. active recoveries

achieved
5.33 mi.@ 8:19 w/4x30 sec. hill repeats w/2 min. active recoveries

6:59 AM 30° 63% 0 mph

This was a makeup of the workout I missed last Tuesday. Felt okay. Since I went out after sun rise, I could see the surroundings much better. While running the overpass on Wilson Road as my pseudo hill, I spied a huge, steep grassy hill about 3/4 mile away. I didn't go investigate because it looked like there was still snow and ice on the hill from yesterday's mini-storm. I'm thinking this is going to be the place for me to run hills. However, I'm guessing during winter this spot turns into a sledding run so I will most likely need to be selective as to when I run there and once the snow is here to stay, I doubt I'll be able to get onto that hill.

post run
chocolate almond milk, multivitamin, chicken sausage, 2 eggs, smoothie (strawberry, banana, raspberry, blackberry, honey almond milk, spirulina)

2011-12-17T17:41:00.002-06:00

objective
6 mi.@ 731-820

achieved
6.27 mi.@ 8:03

7:52 AM 32° 50% 0 mph snowing

I went out after sunrise this Saturday morning. It had snowed during the night and continued snowing throughout my run. There were a lot of people on the trail this morning. I was surprised given the conditions. Included in among the runners were a couple different groups of CARA - Chicago Area Runners Association runners.

Felt okay this morning.

post run
chocolate almond milk, multivitamin, 2 poached eggs, large chicken sausage link

2011-12-16T07:28:00.003-06:00

objective
4.5 mi.@ 7:31-8:20 w/4x30 sec. intervals @ 5:38 mixed in

achieved
4.73 mi.@ 8:03 w/4x30 sec. intervals 5:15/5:32/5:26/5:33

6:19 AM 29° 28% 1 mph
resting heart rate = 50 bpm
blood oxygenation = 97%

Even before leaving our place I was cold. Going outside amplified the sensation and running even more so ... at least for the first mile. Eased my way down to the butterfly sanctuary - which of course isn't active this time of year. On the way back threw in 4 30-second bursts. It actually felt pretty good to "open it up". There was a little ice along the trail this morning so I tried to pick my spots for speeding up carefully to avoid slipping. Even having to think about this cause a bit a tentativeness in my stride. I've essentially resigned myself to the presumption that I'll be falling down sometime this winter. I'm just hoping for a soft landing and that I don't get hurt too badly. I did "give myself" one of these:

for Christmas. If anyone finds my carcass along the path ... at least they'll know who to call!

Upon waking up this morning, I checked my heart rate and blood oxygenation. I had a couple readings of 48 bpm and 98%. I'm always happy when my heart rate starts with a "4". The most common reading was 50 and 97.

pre run
water & pumpkin muffin

post run
chocolate almond milk, multivitamin, pumpkin muffin, 2 eggs & 4 sausage links

2011-12-14T06:43:00.002-06:00

objective
4.5 mi.@ 7:31-8:20

achieved
4.70 mi.@ 8:06

5:35 AM 44° 54% 0 mph rain

It was raining throughout this morning's run. On runs like this I wish I had my old clear lens sunglasses. Hmmmm ... maybe an idea for a Christmas gift to self ...? I'll have to look for some Banshee's by Optic Nerve. They're cheap sunglasses with interchangeable lenses. I had a pair a few years ago and liked them. One by one the lenses broke at the connection point with the frame. They were good for running and offered UV protection.

This morning I'm heading off to Denver for a day trip. I've got a meeting for work then back later tonight. I was quite pleased with myself for getting this run in ... with the rain and work situation today.

2011-12-12T06:09:00.002-06:00

objective
4.5 mi.@ 7:31-8:20
2x20 sec. high knees
2x20 sec. bounding

achieved
4.60 mi.@ 8:11
2x20 sec. high knees
2x20 sec. bounding

5:02 AM 46° 58% 2 mph

Another classic run today. I "vacate" the Houston house in advance of the sale. I find myself surprisingly nostalgic and sentimental. I haven't slept that well the past couple nights as the house is empty and the reality of the situation seems to be hitting me for the first time. This is very strange since it's been known for several months. I think I may feel this way because I don't feel that I'm leaving on my own terms ... more of a "forced move".

I went out over the Stuebner-Airline Loop course then added a loop around the block when I got back to the house. These routes that I developed from home became old standbys over time. I knew the landmarks for each invisible mile mark over course ranging from 3 to 12 miles in 1/2 mile increments. There are loops, keyholes and out-and-back routes. There are variations in routing depending on time of day, season of the year and traffic flows. My body and mind seem to have become so familiar that I could switch on the auto-pilot and generally hit the desired pacing with a little extra kick at the end.

Good-bye Klein, Texas. I've enjoyed running your neighborhoods the past 5 years and 10 months.

2011-12-10T08:16:00.002-06:00

objective
5 mi.@ 7:31-8:20

achieved
5.15 mi.@ 8:05

5:57 AM ~47F

Had a really good run this morning over the old, classic York Minster Loop route. The temperature was right in the "perfect zone". My right ankle that I tweaked in the snow yesterday wasn't a problem for the run but if I step "wrong" while walking, it lights me up pretty good. I probably strained ligaments on top of my foot lightly.

Rest day tomorrow. Work day today! A lot to do in getting 16803 wrapped up and the last remnants put into storage.

pre run
nothing

post run
chocolate almond milk

2011-12-09T06:31:00.003-06:00

objective
4 mi.@ 7:30-8:21

achieved
4.18 mi.@8:14

5:37 AM 27° 39% 0 mph

Snow! New concept in running since I've spent the past 16 years in the sunbelt. Hoping a don't hurt myself too badly when I fall!

Lesson learned as I tweaked my right early very early in this one .... When everything on the ground is white, there is much below the powdery surface that is masked!

pre run
dark chocolate & water

post run
going to find something right now!

2011-12-08T08:18:00.003-06:00

objective
4 mi. fartlek overall pace = 7:31 - 8:20 w/2x30 sec. intervals @ 5:48 mixed in

achieved
4.21 mi.@ 7:50 w/2x30 sec. intervals @ 6:04 & 5:48

6:45 AM 29° 44% 1 mph

nordictrak ls tech, saucony base, mizuno wind jacket, nike beanie, new balance tights, new balance wind pants & nike gloves

Had the clothing just about right this morning .... Which means the first mile was cold! May consider doubling up on the gloves around these temperatures.

Felt fine on this first fartlek in a long time. It was a bit difficult getting going for the first 30 second burst. All the clothing did not contribute to faster moving either.

It's only going to get colder .... But the good news is the shortest day of the year is coming next week.

pre run
nothing

post run
chocolate almond milk & multivitamin

2011-12-07T07:14:00.002-06:00

objective
4 mi.@731-821

achieved
4.17 mi.@ 8:15

6:09 AM 31° 43% 0 mph
nike cap, nordictrack long-sleeve tech, saucony base layer, wind jacket, nike gloves, new balance tights & new balance wind pants

overdressed again ... except for hands

Legs felt a bit tired this morning. ... not used to regular running or ... yesterday's mild hill repeats ... I don't know ....

pre run
weight=163
O2=97%
resting pulse=57 bpm
nothing

post run
chocolate almond milk, multivitamin, 2 eggs & 4 strips bacon

2011-12-06T07:27:00.002-06:00

objective
2 mi. warmup @ recovery pace 821-931
2x30 sec. hill repeats @ relaxed sprint speed w/2 min. active recoveries
2 mi. warmup @ recovery pace 821-931

achieved
2.29 mi. WU @ 830
3x20 sec. hill repeats w/2 min. active recoveries
1.91 mi. CD @ 817

5:44 AM 36° ??% 3 mph
New Balance tights, Mizuno tech short sleeve, Nike ; Mizuno wind jacket, C9 gloves, Nike beanie

I was too hot. For the past couple weeks this is how it usually goes. I walk out and feel the temperature and wind then turn around and go back inside for more clothes. While putting me shoes on outside, I'm thinking how cold it is. Then, wouldn't you know it, about a half mile in to my run - I'm too hot. I just need to get a better handle on the correct gear for the temperature. I'm thinking I'll always wear the wind jacket and dress one layer lighter than I think is the right clothing combination!

Ran down to Wilson Road and used the onramp to Lake Shore Drive northbound as my hill for the morning. It wasn't long enough for the 30 second sprints I was supposed to be doing. I need to scout out better hills and perhaps try to locate a parking garage to run in on the wintry mornings ahead.

pre run
nothing

post run
chocolate almond milk, multivitamin, ham steak, strawberry, blackberry & coconut milk smoothie

Lake Shore Drive, Chicago Winter 2011

2011-12-05T06:39:00.001-06:00

This is Lake Shore Drive earlier this year. I run along the Lakefront Trail which is adjacent to this road. Strap on the snow shoes!

2011-12-05T06:30:00.003-06:00

OBJECTIVE
4 mi.@ 7:30-8:20
running no arms 20 sec.
one-leg hop 20 sec.

ACHIEVED
4.18 mi.@ 8:15
running no arms 120 strides
one-leg hop 60x per leg

5:12 AM 38° 52% 0 mph
Nike cap, C9 gloves, Saucony long-sleeve over tech short-sleeve, New Balance wind jacket & tights. Probably only very slightly overdressed.

Kicked off Day 1 of training for the Ogden marathon. Feels good to be gunning for something. Tried to scout the Lakefront Trail for something resembling hills for tomorrow's repeats. Saw only 3 runners, 3 bikers and 1 raccoon this morning.

PRE RUN
nothing

POST RUN
8 fl. oz. chocolate almond milk, 4 oz. ham steak & 2 extra large eggs

2011-12-04T09:58:00.004-06:00

2011-10-28T07:25:00.003-05:00

objective
3 mi. easy

achieved
4.40 mi.@ 8:06

6:26 AM 44° 98% 0 mph

Yesterday's run was rained out. Added a little extra this morning to make up. First run in my new Saucony Drylete Sporttop. I foresee it getting heavy rotation during the coming months.

2011-10-26T06:22:00.003-05:00

I signed up for the Ogden Marathon yesterday. So on May 19 I will have a chance to avenge my frustrating day on that course in 2008.

I'm roughing out my running schedule and, although it's nowhere near finalized, here's what I'm currently thinking:

02/xx/12 5k (TBD)
03/xx/12 10k (TBD)
04/xx/12 half marathon (SLC ?)
05/19/12 Ogden Marathon
10/06/12 St. George Marathon
04/15/13 Boston Marathon

We'll have to see how this all comes together. Stay tuned ....

2011-10-26T06:14:00.002-05:00

objective
3 mi. easy

achieved
3.39 mi.@ 7:42

5:21 AM 51° 87% 3 mph

I bit earlier this morning. Wind was blowing and chopping up Lake Michigan pretty good. I was surprised to be passed by a runner going quite fast on a dark stretch of the trail. He disappeared into the darkness but got me again on the return trip. I need to watch for this guy. Maybe someone to go long with in the future ...?

2011-10-25T07:04:00.002-05:00

objective
3 mi. easy

achieved
3.29 mi.@ 8:07

6:23 AM 55° 34% 4 mph

Felt pretty good this morning. Calves were a bit tight but that was from yesterday's calf raises so it was a "good tightness" rather than an injury precursor.

Forgot to mention that temporary fencing has gone up along the Lakefront Trail. I suppose this is a sign of things to come as I only recognize these as snow fences.

2011-10-24T07:49:00.002-05:00

objective
3 mi. easy

achieved
3.30 mi.@ 8:17

6:12 AM 49° 98%

It rained overnight. It's been a while since I've smelled that decomposing-leaves-in-the-cool-autumn-air smell.

Left ankle felt a bit tweaked after yesterday's run. Was a little stiff at the beginning today but seemed to loosen up about a mile into the run.

2011-10-23T09:18:00.003-05:00

objective
3 mi. easy

achieved
3.17 mi.@ 8:21

Started my birthday off with an easy out-and-back along the Lakefront Trail.

I approached marathon recovery differently this time. In the past, I've jumped back into it with renewed dedication either because I'm trying to make up for a bad marathon or am still riding the euphoria of a good one. Looking back at my history, the few weeks after a marathon as usually when I've developed a physical problem - either an injury or something that has led to an injury. So this time, I just didn't run for three weeks. Hopefully, I'm closer to fully recovered and have eliminated the possibility of an injury going forward. I'm going to take it easy as I work to very slowly rebuild a good base. I figure that process will take me to the new year then I'll have a good foundation for another training cycle. It should be interesting doing this in the elements that will be coming at me over the next several months.

2011 St. George Marathon Photos

2011-10-08T07:10:00.008-05:00

Here is a link to pictures taken by professional photographers on the course (Courtesy of Marathonfoto.com)
Pictures from 2011 St. George marathon

The following five pictures were taken by my support team at the finish line:

2011 St. George Marathon

2011-10-01T12:22:00.001-05:00

Official time = 3:23:26

A 2013 Boston qualifier as a 45-year old. Not my best time. But given my inconsistent training which included no hills and no long run over 17 miles, I'm happy. I dealt with adversity during this one better than I ever have.

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2011-09-30T16:43:00.001-05:00

NEW THIS YEAR: The St. George Marathon will be streaming LIVE! Spread the word to friends and family that they will be able to watch you cross the finish line. Go directly there following this link, http://www.voddov.com/marathon/

There's also a link to the live stream on at www.stgeorgemarathon.com

2011-09-30T16:42:00.001-05:00

Well, tomorrow is the St. George marathon - my fifth time on the course. As with the six marathons I've run before, each is different and I've arrived at this point under unique circumstances. And like the past, I'm not sure what to expect. I tried to follow Hansons Brooks' training plan. It is a different approach. The summer has been challenging as I've been commuting back and forth between Chicago and Houston. The training has been choppy but I've had several good runs along the way. I haven't raced for a year. That's the longest stretch in my five years running.

I'm eager to get back on the St. George course. It's been good to me in the past. And I have unfinished business from last year. My level of fitness isn't such that I can expect a PR. In fact, it's unclear to me where my fitness is. That's the biggest uncertainty going into this one. Of course that makes the calculus of goal setting and pacing plans impossible. That's why this one will be different. There won't be any secret goals or backup plans. I've decided a perfect day will simply be 3:20. I can't realistically expect more than that. And there's always the prospect that the day isn't a perfect one. If that situation materializes, my objective becomes to keep pushing and see what happens. The last +5 miles of the course can be fast, if I'm up to the task. I just want to get to that point and have a chance.

I'm not going to try to "bank" time early. I'm not going to storm up Veyo Hill. I plan to be patient; let things unfold. I expect the crossroads challenge to be issued by the course somewhere between 13 and 20. It will be interesting to see how I respond.

The fueling plan is for CarbBoom (which I will carry) at Miles 5, 11, 17 and 23. Go easy on the water during the bus ride and pre-event waiting around the fires. The forecast temperatures are for unseasonably warm temperatures - 51F at the start and 75F at the finish. Unlike my normal tendency, I'm not really paying that much attention to the weather.

I plan to wear a GPS device. I haven't worn it before (bad idea, I know). It's supposed to be waiting at my hotel for me. As long as there is cell phone coverage along the course, it will transmit my location real-time. The website to see this is:

http://track.myathletelive.com/VEmap.aspx?name=259650

It will probably be slightly less exciting than watching paint dry but if you're inclined, you can check on me tomorrow morning between 6:45 and 10:15 Mountain Daylight Time tomorrow morning.

I'm happy to have my wife, son, and parents in St. George as my support team.

Chicago-20110929-00050.jpg

2011-09-29T07:00:00.001-05:00

5 miles this morning. Threw in 2 fast miles in the middle. Wanted to hit 7:15 but each was dead on 7:00. Felt okay. Mental tricks still causing me troubles .... Questoions about overall fitness and what my capacity is on Saturday.
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Chicago-20110928-00049.jpg

2011-09-28T06:35:00.001-05:00

Rainy run along the Lakefront.

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Northwest Harris-20110926-00047.jpg

2011-09-26T07:02:00.001-05:00

Must be race time. I'm having all my classic pre-race doubts.

Wow! This pace is really fast and I'm only running 5 miles. How can I run 30 seconds per mile faster over 26.2?

What is that tighness in my knee? I've never felt that before. Why are calves so tight? There's no reason they should be.

It goes on from there ....
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IMG-20110925-00046.jpg

2011-09-25T06:38:00.001-05:00

Could feel yesterday's hard tempo and/or massage. Felt tired even though I have been managing consecutive nights of good sleep here in Houston.
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2011-09-24T20:52:00.001-05:00

Ran 9.79 miles @ 7:18 this morning. Probably a little too fast. Olya is fast though and pulled me.

Got a massage at Kinetic Body from Adrian Chavez. It feels like he went too light.

Attempted to start carb depletion today. It's going to be a challenge with travel, business meetings and meals.

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IMG-20110924-00045.jpg

2011-09-24T17:54:00.001-05:00

10 pair of running shoes. Basically represents 5 years of running. I've got 3 other pairs of Mizuno Wave Riders and 3 flats. Most of these are worn out and going to charity. A couple pair have 500 miles on them. Seems they generally last about 360 miles before becoming an injury risk.
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Northwest Harris-20110923-00043.jpg

2011-09-23T06:19:00.001-05:00

Easy six-miler on Wimbledon Forest Loop. Nice morning 70F.

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Northwest Harris-20110922-00042.jpg

2011-09-22T06:54:00.001-05:00

Is there such a thing as a progressive recovery run? First couple miles in the 9's; last couple in the 7's.

Good to be back home in Houston.

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Chicago-20110920-00040.jpg

2011-09-20T07:02:00.001-05:00

After last night's repeats, simply looking for an hour on my feet this morning. Mission accomplished.

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2011-09-19T22:35:00.001-05:00

Run 6x1 mile intervals on Lakefront Trail from the new place tonight. All faster than 7:17 target. Felt okay.
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Chicago-20110916-00039.jpg

2011-09-16T09:53:00.001-05:00

Felt REALLY tired right from the start this morning.

Overdressed as the black ninja too. It was supposed to be 44F overnight.

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Chicago-20110915-00038.jpg

2011-09-15T06:56:00.001-05:00

First run from our place. The weather was surprisingly cool this morning. I felt a little under-dressed.

I added an extra mile on this scheduled 5-mile recovery run.

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2011-09-14T07:34:00.002-05:00

objective
warm up
10 mi. tempo @ 7:27
cool down

achieved
WU 1.03 mi.
dynamic stretch
10.06 mi.@ 7:22
726 725 725 722 725 719 717 724 726 717
CD .83 mi

Optimal running conditions this morning ~60F. Yes, I realize that is worth a reduction of about 20 seconds per mile over the weather conditions I usually train under in Houston.

2011-09-12T07:56:00.003-05:00

objective
warm up
6x1 mi.@ 7:17 w/.5 mi. active recoveries
cool down

achieved
WU
dynamic stretch
717 717 714 710 713 714
CD

total time = 1:26:54
total distance = 10.66

Good run this morning. Temperature was in the mid-70's with some humidity along the Lakefront. Tried to focus on keeping the target pace with the smallest deviation possible. Felt strong over the first 3 reps. Working harder coming back. This one was something of a confidence booster.

I took yesterday off from running and skipped the scheduled 5-mile recovery run. My current plan is to get the mileage tomorrow on my scheduled off day.

Chicago-20110910-00037.jpg

2011-09-10T09:31:00.001-05:00

This is pretty much right where I wanted it to be. Felt good on the cardio side. Muscles were a little fatigued but not a problem. Took the Lakefront Trail further north than ever; clear to the northern end. From there went over a couple blocks to our new place. Can envision a "running commute" home from work once we're settled in. Which should I choose - 35 minute door-to-door commute by train or bus and accomplish ... nothing OR 75 minute running commute and get my workout in while turning myself into a running machine? It's good to have goals, right?

Had a headache pretty much the whole run back today. My sinus cold is still lingering so I think it was that and/or dehydration as yesterday wasn't a good day with food and drink intake and timing.

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Chicago-20110909-00036.jpg

2011-09-09T06:41:00.001-05:00

Can a seagull carry a frisbee? If so, why would it?

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Chicago-20110908-00035.jpg

2011-09-08T08:21:00.001-05:00

Flags were straight out this morning. Late night at work leads to late start. Slow go. Right calf hinted of repetitive muscle strain with a quarter of a mile to go. Will need to keep close tabs. Probably need ice.

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Chicago-20110907-00034.jpg

2011-09-07T06:52:00.001-05:00

This was one of those runs I never really think much about in the context of an entire marathon training cycle. "The run you just don't feel like doing." Yet you go out and get it done. I think it probably strengthens one's mental toughness. It's easy to focus on the significant runs that make up a cycle: long runs, hill workouts, intervals, and tempos. But the cycle is made up of at least as many nondescript runs. The runs where you aren't building speed or stretching endurance. They're the runs where you get time on your feet.

I've been under the weather for the past ~60 hours. It started in Houston and I figured it my be fall allergies. But it has persisted since I've been in Chicago. Maybe it was allergies which turned into a sinus infection. I don't know but I feel pretty lousy. I suppose the latest stretch at work may be catching up to me. I've been in the office every day for the past 5 1/2 weeks except one. That's a pretty good feat considering me office is in Houston and Chicago and the time has been tilted about 40:60. The moving truck just unloaded into our new Chicago place yesterday. Fortunately Paige has handled most of the move out/move in details.

Anyway, 10-miler in the books. Oh and for anyone wondering, wasn't today supposed to be a tempo run? Yes, but last Saturday wasn't but turned into one. So I just swapped the workouts. I made that decision somewhere over the last two miles on Saturday.

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2011-09-05T08:13:00.001-05:00

Objective
Warm up
6x1 mi.@ 7:17 w/.5 mi. active recoveries
Cool down

Achieved
WU
Dynamic stretch
658 (ran 1/2 mi. Thinking I needed 617 before realizing it's 717. Dumb!)
714
707
712
710
700

Total time = 1:46:14
Total distance = 12.12
CD

Back to the track at KHS. There's no way they wouldn't have the district stadium back in shape for football season. This is Texas after all. Forget that most classes are being held in temporary buildings ....

I was tired by the end of this one but did a nice job staying focused on the task at hand. I did have difficulty finding my pace over the first 3 reps but settled for the last 3.

Interesting observation: ever-so-slowly my speed is coming back. It's virtually imperceptible but I did notice it over the last 2 miles of Saturday's run and during the last rep today. Probably a little too little, a little too late for St. George but at least my body is adapting to the training load.
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Northwest Harris-20110904-00033.jpg

2011-09-04T09:25:00.001-05:00

Recovery run. Felt fine. A hint of cool in the air with a breeze at times.

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Houston-20110903-00032.jpg

2011-09-03T07:34:00.001-05:00

Hammerin' with the Big Boys. Surprised myself. Felt good.

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Northwest Harris-20110902-00031.jpg

2011-09-02T07:11:00.001-05:00

Plodding recovery run. Just let it be "what it was going to be." No push.

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Chicago-20110901-00030.jpg

2011-09-01T06:53:00.001-05:00

Objective
9 mi. Tempo @ 7:27

Achieved
0.9 mi. WU
9.22 mi.@ 7:26
728 727 725 728 726 726 729 726 718

Haven't been able to figure out the source of my tiredness lately. Is it muscle fatigue or cardio fitness? I don't know. When I focus on isolating the source it seems like neither individually is the cause.

... needless to say, I felt tired today ....

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Chicago-20110831-00029.jpg

2011-08-31T06:52:00.001-05:00

Didn't have time for today's tempo (work beckons) so I rolled into tomorrow's recovery run. I know ... Path of least resistance ....

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2011-08-29T07:52:00.002-05:00

objective
warm-up
6 x 1 mi.@ 7:17 w/0.50 mi. active recoveries
cool-down

achieved
warm-up
711 704 714 707 714 714
cool-down

Wasn't easy but got it done. Looking forward to tomorrow's rest day.

2011-08-28T08:29:00.003-05:00

objective
5 mi.

achieved
7.26 mi.@ 8:52

Added on 2 miles for what I missed yesterday. Yes, I know it doesn't work like that ....

Wondering about yesterday's failed 16-miler and how I generally felt today. Sure, like anyone else who falls short I've got excuses: not sleeping enough, not eating right, high stress at work, find myself oddly homeless yet paying to live in 3 places at the same time (what is up with that?!?!???), too much commuting between Houston and Chicago, etc. But it occurred to me during this morning's run. My collapse came at the end of a 53-mile week. I think that's it. The variables have some influence, of course. And taken alone, I think none would be a problem. But it's simply the accumulated volume of running I did last week. And in the marathon training cycle, that's the way it should be. The training benefit of serious training runs supposedly manifests itself about 3 weeks after the run was completed. Today I'm 34 days from the marathon. I've got about another 10 days of meaningful training for the marathon.

... trying not to lose hope for marathon goals .... This is the way I'm supposed to be feeling right now.

IMG-20110827-00027.jpg

2011-08-27T08:17:00.001-05:00

Failed 16-miler. Fortunately with Josh who helped me make it in.

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IMG-20110826-00026.jpg

2011-08-26T06:31:00.002-05:00

Felt fine but really thought I was running faster ... ???

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Northwest Harris-20110825-00025.jpg

2011-08-25T06:49:00.000-05:00

Do-no-harm recovery run. Calves were tight to start. Took 4 miles to loosen up. Got into Hpuston late last night. After months of no rain, a light drizzle had begun by the time I got back home.

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Chicago-20110824-00020.jpg

2011-08-24T07:46:00.002-05:00

Objective
WU
9 mi. Tempo @ 7:27

This one turned out pretty good. I need to break down the splits but I think they were tightly bunched. Satellite reception may have given me a little extra mileage over the final .8 mi.

A 3:15 marathon breaks down to a 7:27/mile pace. A subjective test is to run that pace and see how it feels. I felt fine over the first half and struggled a little over the back half.

This test is far less scientific than Monday's Yasso 800's but at the very least it sets a benchmark for the next few weeks.

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2011-08-22T09:48:00.001-05:00

9 mi. On Lakefront

WU
10x.5 mi.@ 6:30/ w/3:15 active recoveries
CD

Today's run revealed either 1) it was an "off" day or 2) I'm not in 3:15 marathon shape. Unfortunately I think it's the latter.

631
634
640
705
634
643
628
648
634
643

Garmin was set up wrong for this workout so the 4th rep is screwed up because that's where I stopped fix things.

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Northwest Harris-20110821-00019.jpg

2011-08-21T06:22:00.001-05:00

Recovery run on tired legs. Hammy and calves were tight.
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2011-08-20T11:17:00.001-05:00

Today is my younger brother's birthday. Happy birthday, Larry!

I'm absolutely certain nothing like this ever happened in our younger days ....

Northwest Harris-20110820-00018.jpg

2011-08-20T07:34:00.001-05:00

Solo from the Y. Happy with pace given 84F start temp and running alone. Hammy was "there" again but not bad. It did get really hot again about 1.5 miles in but eased up a little less than a mile later.

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Chicago-20110819-00017.jpg

2011-08-19T07:44:00.001-05:00

Garmin gave me too much credit this morning - by about .59 mile. Which means I only ran 8 miles at 8:23. But doesn't that 7:48 look good?

Hammy was oddly numb much of the way. At a couple stages it got extremely hot. All of this a rather strange.

I'm sore from cannonball routine after yesterday's run and the day before and the ITB and core work on Wednesday. Just a sign that I should have been doing them all along ....

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Chicago-20110818-00016.jpg

2011-08-18T08:16:00.001-05:00

Hamstring is still not good. Did full ITB stretches, back exercises and cannonball series yesterday morning. Hammy started out very tight this morning. Didn't know if I'd be able to go. Just took it really easy. Finally loosened up a little over 2 miles in.

I'm sure my overall pace was not this fast. Buildings in Chicago rarely cooperate with GPS sattelite reception.
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2011-08-17T05:05:00.000-05:00

Left hamstring is screwed up again. Didn't bother me during Saturday's long run at all. Was noticeable during Sunday's recovery run. Ever since it's been really tight - all day, every day. It almost seems it's somehow volume related. Once I hit a certain number of miles, it's done and needs several days recovery to get back to anything close to normal.

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Northwest Harris-20110814-00014.jpg

2011-08-14T06:39:00.001-05:00

Very challenging recovery run this morning. Legs, body, mind, etc. felt very tired.

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Houston-20110813-00012.jpg

2011-08-13T09:59:00.001-05:00

Tough!

10 miles with the big boys (and several girls today too) at 7:50 overall with some middle miles at 7:30. Today's temperature was around 85-86F with high humidity. Set out on my own from the park to add on 6 miles. Firgured I'd intersect with the crew if I went toward the polo grounds as their route was coming back in that direction. I was right but crossed the freeway for a restroom break at the Shell station. When I came out, I saw them crossing the intersection on the other side of the freeway. Couldn't catch them. Continued my slog toward polo grounds. Their drinking fountain has the coldest water in Houston. Perfect for a long run break. Drug myself back to the park on a point-to-point stop-and-go. Was REALLY tired. Glad to with completed this one.

Even better was that the crew was still at the pool stretching and cooling down. We went for breakfast together.

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IMG-20110812-00011.jpg

2011-08-12T09:20:00.001-05:00

Steamy morning in H-town. 81F & 79%
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New Message

2011-08-08T06:50:00.003-05:00

Objective = strength
WU
2x2.5 mi.@ 7:17 w/1 mi. active recovery
CD

Achieved
WU - 0.54 mi.
2x2.5 mi. [7:11, 7:17] w/1 mi. active recovery
CD - 0.23

5:25 AM 80° 86% 0 mph (heat index=84°)

Tough one out there today! Wasn't sure I could do it but hung in there and gutted it out.

Northwest Harris-20110807-00010.jpg

2011-08-07T06:39:00.001-05:00

Objective
5 mi.

Could feel yesterday's run on hammy at the outset. However it seemed to more soreness than injury. Took it as an easy recovery run.

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Houston-20110806-00008.jpg

2011-08-06T07:33:00.000-05:00

With the big boys on a steamy morning. No complaints from hamstring.
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Northwest Harris-20110805-00006.jpg

2011-08-05T07:07:00.001-05:00

Objective
8 mi.

No such thing as "junk miles" at this stage of the game.

81F w/extreme humidity

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Chicago-20110804-00005.jpg

2011-08-04T06:37:00.001-05:00

Roughed out plan was to run for an hour like yesterday. Knew that wasn't going to work my first step off the sidewalk. Hamstring was quite tight. Felt it the whole way. It seems to be improving only at a glacier's pace. Need to be careful to balance recovery with my extreme need to get mileage. Patience, Young Grasshopper, patience.
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Chicago-20110803-00003.jpg

2011-08-03T07:03:00.001-05:00

Just wanted to run for an hour to test left hamstring. First 4 miles, no problem. Then I started feeling it slightly. Just felt "over-stretched". By the time I hit last 2 miles, not feeling all that good.

Did cannonball routine yesterday. Plan to do it again today. Also, try icing morning and night.

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2011-07-31T08:53:00.001-05:00

Tried a run this AM. Stopped after .25 mile. Left hamstring is not good.
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2011-07-31T06:42:00.001-05:00

164
22.2%
57
98

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2011-07-24T08:31:00.003-05:00

Objective
5 mi.

Achieved
5.16 mi.@ 8:17

6:19 AM 78.3F 81.4 % 1 mph (heat index=81F)

Recovery run from yesterday's pounding. Not as hot or humid this morning; still a challenging run. My left hamstring was balky. Hoping it's not anything serious. I stopped at the high school track to assess the progress (actually hoped to find it open). It's still not finished but workers were getting ready to start their day. The track was unmarked and looked like black asphalt from the distance so I guess they still need to surface it with rubberized asphalt (I doubt what I was seeing was really black asphalt - just couldn't tell much looking through the fence).

Pre run
Weight=166.5
Body fat=22.7%

Post run
Weight=163.5
Kashi GoLean cereal w/1% milk

2011-07-23T10:23:00.000-05:00

OBJECTIVE
10 mi.@ 7:53

ACHIEVED
10.05 mi.@ 8:10

5:36 AM 81° 84% 2 mph

Really tough run with the big boys this morning. We run from Memorial Park to the Hilton Americas downtown then back. I managed to stay with the lead group on the trip downtown. The average pace was around 7:51 and the others were just getting warmed up. There was Barry, Collin, Wayne, Steve, Doug, and Aaron. Back a little was Jonas. Followed by Dirk and John.

Given the conditions (the CenterPoint thermometer just before the Hilton registered 86° as we passed), I knew I couldn't maintain over the return trip. I laid back and the lead group stretched the gap on me. Fortunately, Barry (~12 miles) and Jonas (20 miles) were going longer than I was today and their pace was slower than the leaders. I stayed with them for almost 3 miles of the return trip then started slipping back. Once I had faded out of earshot of their conversation, my pace really collapsed. It reminded me of my first several runs with Steph's group 4 years ago. Getting dropped along Allen Parkway or Memorial Drive and having to drag myself in alone. I consoled myself that in that earlier case, there came a point where I was finally able to run with and stay with the group. Hopefully my time spent with Wayne's group leads to the same result.

PRE RUN
oatmeal w/1% milk & brown sugar

POST RUN
watermelon
Later, strawberry-banana smoothie & egg mcmuffin

2011-07-18T07:30:00.002-05:00

objective
speed

achieved
5 mi. tempo?

1 mi. WU
dynamic stretch
2.5 mi.@ 6:49
1.0 mi.@ 6:49
0.85 mi.@ 6:49
1.0 mi.@ 6:49
2 min. CD

~6 AM

Supposed to do speedwork today but I still need to find a track near my Chicago location. I'm more mentally engaged and execute the speedwork much better on the track than I do on the roads.

So I dropped into the club in my building. I was surprised that there were several people already there when I showed up before 6 AM - mostly weight lifters but some cardio workers.

I've decided if the treadmill is good for anything maybe it's tempo runs since it holds a constant pace (even if it's calibrated incorrectly which I believe most treadmills are). So this morning was to be a 5-mile tempo run at marathon pace of 6:49.

I did an easy mile warm-up then my old dynamic stretches from the brain training book. Then it was "game on". Instead of going 5 miles, the "game" lasted 2.5 miles which is when I took a break. I had my heart rate monitor which the treadmill was reading and reporting. My heart was bouncing off of 170-171 bpm and I was sucking wind. I justified taking a break and figured I'd simply split the tempo in half. I took the break, got water, toweled off then set up to it. This time I lasted 1 mile rather than the remaining 2.5. And so it went. The next segment was 0.85 mi. and finally 1.0 mi. to finish it out.

I'm certainly not in solid tempo run shape nor am I in shape to be running the paces which I've targeted. But I'll keep at it. Today will serve as a tempo run benchmark and those treadmills will still be downstairs waiting for me to drop in and check my fitness.

Tomorrow is a rest day which I will take. It should be interesting to see how my body responds to today's bout.

pre run
resting heart rate=54 bpm
O2 saturation=97%
water

post run
water, multivitamin & Kashi GoLean cereal w/skim milk