OBJECTIVE
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
ACHIEVED
9.06 mi.@ 8:33
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
5:39 AM 79° 82% 0 mph
My legs are still tight from the long run in the hills on Saturday. It took a long while before they loosened up and never really did completely. I ran from the YMCA this morning. As I headed out there were near-constant dry lightning flashes in the southeastern sky. Mother Nature's fireworks, I suppose.
An upset stomach was the other sensory excitement added to this run. I like corn. It's actually on a short list of vegetables which have good nutritional value that I truly like. However after a long series of comprehensive testing, I have concluded that I can no longer eat corn. Without going into the physiological details, suffice it to say that after eating corn any running that I do over the following 48 hours causes quite a bit of GI discomfort. So long my tasty, yellow friend. Yesterday was my last corn on the cob.
This next item I'm even more embarrassed to acknowledge. I'm fairly fanatical about my training schedule. Yesterday while sitting in church, it occurred to me that my schedule was somehow off. I was mentally reviewing my remaining long runs before St. George on October 3. It seemed like there were too many long runs left and not enough weeks to complete them. So I pulled out a piece of paper and stepped through each week. I arrived at the same conclusion but still just figured that I hasn't remembering correctly since all of this was off the top of my head. Later, when I was home I checked it out week by week. And, yes, my training schedule has me on the perfect schedule for an October 10 marathon. Isn't that nice? I have no idea how that happened but it had to be screwed up from the very beginning and I've just never verified it. What to do? I've got to keep the full two-week taper so that stays in the schedule. I've got to keep the 20- and 22-mile long-run weeks. So that leaves this week with its 8-miler at marathon pace, a recovery week, or a half marathon race week that needs to be dropped. At the moment I think I'll drop the recovery week but I've still got to think it through before finalizing my plan to get back on schedule. What an idiotic screw up!
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & Kashi Go Lean cereal w/1% milk
Monday, August 24, 2009
Sunday, August 23, 2009
Training Schedule: August 23 - 29
Sunday - Rest
Monday - Base Run + Drills
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
Tuesday - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x1 mi.@ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
6.5 mi. half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Marathon-Pace Run
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace
2 mi. cool-down
recovery pace = 8:37-9:47
base pace = 7:46-8:36
marathon pace = 7:17
half pace = 6:59
10K pace = 6:39
5K pace = 6:25
3K pace = 6:11
Monday - Base Run + Drills
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
Tuesday - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x1 mi.@ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
6.5 mi. half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Marathon-Pace Run
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace
2 mi. cool-down
recovery pace = 8:37-9:47
base pace = 7:46-8:36
marathon pace = 7:17
half pace = 6:59
10K pace = 6:39
5K pace = 6:25
3K pace = 6:11
Saturday, August 22, 2009
Thanks, Jonathan
OBJECTIVE
18 mi.@ 7:46-8:36
ACHIEVED
18.06 mi.@ 8:19
7:16 AM 77° 84% 0 mph
Got home late from the Astros-Marlins game last night (Astros win 1-0). Hadn't formalized anything for today's run and knew that the group wasn't getting together. Have thought for the past couple days, it would be useful to go to Conroe to run some hills. Sent Jonathan a text before going to bed after 11 pm. Figured it was too late for him. But when I woke up to my 6 am alarm had a text from him that he'd be at my house at 6:30. We drove to League Line Road in Conroe.
The first four miles down and back to the marina where fine. The hills were tough but we managed a brisk 8:13/mile pace. We stopped at the car for liquids then set off through Teaswood. We hit Carter Moore Drive 8.7 miles in. I wasn't feeling very strong and it was getting warmer. I had envisioned heading down to Highway 105 then back to the car. This wasn't a good idea and Jonathan pointed it out. So we headed back to the car figuring we could add on for mileage once we got there. We would also be able to rehydrate. This turned out to be a good decision. The risk in it of course is that it would be tough to leave to car to get the additional mileage. Our overall pace to that point was holding at a solid 8:12/mile.
The trek back to the car felt plodding and I was losing conviction. We drank and caught our breath briefing at the car. We also decided that traffic was too heavy to run back down to the marina so we set out retracing the steps from which we came. We took a random side street along the way to explore. Jonathan seemed strong but I wasn't. Down the side street we found a park and took a water break then headed back toward the car. As we got closer, it became clear we would be about a mile short. I wasn't capable of imagining adding on to get the mile. We took a side street for a small add-on before reaching League Line Road then crossed over to add more on the north side of LLR. Shortly before hitting the parking lot, I heard the mile beep of my Garmin. Thankful to have completed a tough 18-miler and grateful for Jonathan joining me. I absolutely would not have been able to get it in without him. We kept the conversation and pace going, which in turn kept me going.
Breaking the run into 6-mile segments, revealed the following over the variable terrain:
1- 6 mile pace: 8:11 per mile
2-12 mile pace: 8:08 per mile
13-18 mile pace: 8:39 per mile
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, 2 poached eggs, 2 blueberry pancakes w/blueberry syrup, lemonade (I know that's weird!???) & vast quantities of water.
18 mi.@ 7:46-8:36
ACHIEVED
18.06 mi.@ 8:19
7:16 AM 77° 84% 0 mph
Got home late from the Astros-Marlins game last night (Astros win 1-0). Hadn't formalized anything for today's run and knew that the group wasn't getting together. Have thought for the past couple days, it would be useful to go to Conroe to run some hills. Sent Jonathan a text before going to bed after 11 pm. Figured it was too late for him. But when I woke up to my 6 am alarm had a text from him that he'd be at my house at 6:30. We drove to League Line Road in Conroe.
The first four miles down and back to the marina where fine. The hills were tough but we managed a brisk 8:13/mile pace. We stopped at the car for liquids then set off through Teaswood. We hit Carter Moore Drive 8.7 miles in. I wasn't feeling very strong and it was getting warmer. I had envisioned heading down to Highway 105 then back to the car. This wasn't a good idea and Jonathan pointed it out. So we headed back to the car figuring we could add on for mileage once we got there. We would also be able to rehydrate. This turned out to be a good decision. The risk in it of course is that it would be tough to leave to car to get the additional mileage. Our overall pace to that point was holding at a solid 8:12/mile.
The trek back to the car felt plodding and I was losing conviction. We drank and caught our breath briefing at the car. We also decided that traffic was too heavy to run back down to the marina so we set out retracing the steps from which we came. We took a random side street along the way to explore. Jonathan seemed strong but I wasn't. Down the side street we found a park and took a water break then headed back toward the car. As we got closer, it became clear we would be about a mile short. I wasn't capable of imagining adding on to get the mile. We took a side street for a small add-on before reaching League Line Road then crossed over to add more on the north side of LLR. Shortly before hitting the parking lot, I heard the mile beep of my Garmin. Thankful to have completed a tough 18-miler and grateful for Jonathan joining me. I absolutely would not have been able to get it in without him. We kept the conversation and pace going, which in turn kept me going.
Breaking the run into 6-mile segments, revealed the following over the variable terrain:
1- 6 mile pace: 8:11 per mile
2-12 mile pace: 8:08 per mile
13-18 mile pace: 8:39 per mile
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, 2 poached eggs, 2 blueberry pancakes w/blueberry syrup, lemonade (I know that's weird!???) & vast quantities of water.
Friday, August 21, 2009
Leaden
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
4.02 mi.@ 9:09
6:27 AM 80° 90% 0 mph
Running on heavy legs this morning ....
PRE RUN
weight=162
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
4.02 mi.@ 9:09
6:27 AM 80° 90% 0 mph
Running on heavy legs this morning ....
PRE RUN
weight=162
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Thursday, August 20, 2009
Tough Tempo
OBJECTIVE
Dynamic stretching warm up
1.5 mi. Warm up @ 8:37-9:47
5.5 mi. Tempo run @ 6:39/mi.
1.5 mi. Cool down @ 8:37-9:47
ACHIEVED
Dynamic stretch
1.61 mi. WU
5.50 mi. Tempo @ 7:04/mi.
1.61 mi. CD
Total time = 1:09:53
Total distance = 8.71
5:40 AM 80° 87% 0 mph
Hard tempo this morning. It was warmer than it has been lately. I'll post weather and splits data when I have access to my computer later. Given the heat index (which I estimate to be 95¤), I'm happy with my effort and the result even though I ended up 6 seconds slower per mile than planned. I really had to work hard and I didn't surrender to the conditions or the way I was feeling. I also need to compare this tempo to last week's (5 mi.@ 6:39).
Update: I guess I was just a whining wimp. The heat index was only 87°, not 95°. Last week's tempo ended up being 5 miles at 6:50 per mile (even though it was scheduled for 6:39.) Last week's weather was a bit better; 75° and 90%. Sometime back I read that each degree over 60° adds one second to your pace. That being the case, today's pace becomes 6:37-6:44 and last week was around 6:35. I choose to accept that as good science!
PRE RUN
Water
POST RUN
SlimFast & multivitamin
Dynamic stretching warm up
1.5 mi. Warm up @ 8:37-9:47
5.5 mi. Tempo run @ 6:39/mi.
1.5 mi. Cool down @ 8:37-9:47
ACHIEVED
Dynamic stretch
1.61 mi. WU
5.50 mi. Tempo @ 7:04/mi.
1.61 mi. CD
Total time = 1:09:53
Total distance = 8.71
5:40 AM 80° 87% 0 mph
Hard tempo this morning. It was warmer than it has been lately. I'll post weather and splits data when I have access to my computer later. Given the heat index (which I estimate to be 95¤), I'm happy with my effort and the result even though I ended up 6 seconds slower per mile than planned. I really had to work hard and I didn't surrender to the conditions or the way I was feeling. I also need to compare this tempo to last week's (5 mi.@ 6:39).
Update: I guess I was just a whining wimp. The heat index was only 87°, not 95°. Last week's tempo ended up being 5 miles at 6:50 per mile (even though it was scheduled for 6:39.) Last week's weather was a bit better; 75° and 90%. Sometime back I read that each degree over 60° adds one second to your pace. That being the case, today's pace becomes 6:37-6:44 and last week was around 6:35. I choose to accept that as good science!
PRE RUN
Water
POST RUN
SlimFast & multivitamin
Wednesday, August 19, 2009
Running Maturity?
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
6.07 mi.@ 8:55
6:34 AM 76° 93% 0 mph
Another recovery run wedged between yesterday's intervals and tomorrow's tempo. There was a time when I would have blown today's run off. I didn't really feel that great getting out of bed this morning. It would have easy to give myself the day off. I've done it in the past. Rather than miss the run I just told myself, "It's not hard. All it takes is time ... and I've got time right now!"
I've been running now for just about 29 months. The "recovery run" concept has always been difficult for me. I know I can hit my times for recovery runs so I usually blow them out faster than necessary then pat myself on the back for doing such a great job. This is stupid. Recovery runs are meant to give you a chance to recover while stretching your legs and maintaining the benefits of daily running.
Lately I've been much more disciplined about my pace on recovery runs. I start slow and end slow and don't worry about anything in between. I still have the underlying tendency to get carried away but I remind myself what's coming the next day and realize that there will be plenty of opportunity to go fast right around the corner.
Is this a sign of running maturity? Who knows? Let's see if I make it out of bed for my next recovery run on Friday and if I go too fast!
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
6.07 mi.@ 8:55
6:34 AM 76° 93% 0 mph
Another recovery run wedged between yesterday's intervals and tomorrow's tempo. There was a time when I would have blown today's run off. I didn't really feel that great getting out of bed this morning. It would have easy to give myself the day off. I've done it in the past. Rather than miss the run I just told myself, "It's not hard. All it takes is time ... and I've got time right now!"
I've been running now for just about 29 months. The "recovery run" concept has always been difficult for me. I know I can hit my times for recovery runs so I usually blow them out faster than necessary then pat myself on the back for doing such a great job. This is stupid. Recovery runs are meant to give you a chance to recover while stretching your legs and maintaining the benefits of daily running.
Lately I've been much more disciplined about my pace on recovery runs. I start slow and end slow and don't worry about anything in between. I still have the underlying tendency to get carried away but I remind myself what's coming the next day and realize that there will be plenty of opportunity to go fast right around the corner.
Is this a sign of running maturity? Who knows? Let's see if I make it out of bed for my next recovery run on Friday and if I go too fast!
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Tuesday, August 18, 2009
Mixed Intervals
OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59/ w/2-minute active recovery
1x1 mi.@ 6:39/ w/2-minute active recovery
1x1K @ 6:25/ w/2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
Total time = 46:58
Total distance = 5.88 mi.
ACHIEVED
dynamic stretch
1.00 mi. WU
2K = 8:35 (6:56/mi.)
1M = 6:32 (6:33/mi.)
1K = 3:58 (6:24/mi.)
800m = 3:04 (6:08/mi.)
1.05 mi. CD
5:56 AM 77° 91% 0 mph
Had a nice change-up in my training this morning – mixed intervals. They got progressively shorter and progressively faster. I’ll be doing these once a week for the next several weeks. Going forward, the distance of the intervals will get longer but the required pace will stay the same. Today’s effort was a stretch but doable.
PRE RUN
weight = 164.0
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x2K @ 6:59/ w/2-minute active recovery
1x1 mi.@ 6:39/ w/2-minute active recovery
1x1K @ 6:25/ w/2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
Total time = 46:58
Total distance = 5.88 mi.
ACHIEVED
dynamic stretch
1.00 mi. WU
2K = 8:35 (6:56/mi.)
1M = 6:32 (6:33/mi.)
1K = 3:58 (6:24/mi.)
800m = 3:04 (6:08/mi.)
1.05 mi. CD
5:56 AM 77° 91% 0 mph
Had a nice change-up in my training this morning – mixed intervals. They got progressively shorter and progressively faster. I’ll be doing these once a week for the next several weeks. Going forward, the distance of the intervals will get longer but the required pace will stay the same. Today’s effort was a stretch but doable.
PRE RUN
weight = 164.0
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Monday, August 17, 2009
Strange Run This Morning
OBJECTIVE
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
ACHIEVED
9.05 mi.@ 8:25
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
5:57 AM 78° 89% 0 mph
This was a strange run. I haven't run from the Y in a few weeks and my home-based routes don't lend themselves to a good run over 8 miles ... so I drove over to the Y for today's scheduled 9-miler. Over the first 3 miles, I just couldn't get going. It became frustrating so I just tried to relax and settle in. I figured the pace for this run was going to be significantly slower than planned. But for some strange reason (maybe I finally woke up ???) a little over 3 miles into it, the pace became easy and I run a nice steady progressive run the rest of the way with my last mile in 7:37. I have absolutely nothing to attribute this strange outcome to ....
PRE RUN
weight = 164.5
water
POST RUN
SlimFast
Later, water, multivitamin & GrapeNuts w/1% milk
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
ACHIEVED
9.05 mi.@ 8:25
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
5:57 AM 78° 89% 0 mph
This was a strange run. I haven't run from the Y in a few weeks and my home-based routes don't lend themselves to a good run over 8 miles ... so I drove over to the Y for today's scheduled 9-miler. Over the first 3 miles, I just couldn't get going. It became frustrating so I just tried to relax and settle in. I figured the pace for this run was going to be significantly slower than planned. But for some strange reason (maybe I finally woke up ???) a little over 3 miles into it, the pace became easy and I run a nice steady progressive run the rest of the way with my last mile in 7:37. I have absolutely nothing to attribute this strange outcome to ....
PRE RUN
weight = 164.5
water
POST RUN
SlimFast
Later, water, multivitamin & GrapeNuts w/1% milk
Sunday, August 16, 2009
Training Schedule: August 16 - 22
Proprioceptive Cue: Scooting
Sunday - Rest
Monday - Base Run + Drills
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
Tuesday - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half-marathon pace, 2-minute active recovery
1x1 mi.@ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ Half-Marathon Pace
1.5 mi. warm-up @ recovery pace
5.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Endurance Run
18 mi.@ base pace
I'm happy with last week's training. I got all of my runs in and hit 51 miles for the week. I hit most of my scheduled training times but still have some work to do. I hopeful that the warm temperatures and high humidity are dampening my pace a bit but I'm not resting comfortably on the that hope.
This week moves into the six-week "Peak Phase". The mileage will continue to go up both on my weekday speed work (pace will slow down a bit) and my long runs. The next three week's long runs will be 18, 8, and 20. After that (September 5 or 7), I'd like to run a half marathon but my work situation could conspire against that plan.
Sunday - Rest
Monday - Base Run + Drills
9 mi.@ 7:47-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
Tuesday - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half-marathon pace, 2-minute active recovery
1x1 mi.@ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ Half-Marathon Pace
1.5 mi. warm-up @ recovery pace
5.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Endurance Run
18 mi.@ base pace
I'm happy with last week's training. I got all of my runs in and hit 51 miles for the week. I hit most of my scheduled training times but still have some work to do. I hopeful that the warm temperatures and high humidity are dampening my pace a bit but I'm not resting comfortably on the that hope.
This week moves into the six-week "Peak Phase". The mileage will continue to go up both on my weekday speed work (pace will slow down a bit) and my long runs. The next three week's long runs will be 18, 8, and 20. After that (September 5 or 7), I'd like to run a half marathon but my work situation could conspire against that plan.
Saturday, August 15, 2009
Training Technology
Some of you probably already know that the Motion Based website is not accepting uploads anymore. This is the result of MotionBased Technologies LLC being acquired by Garmin Ltd. in October 2005. Garmin had their own website for uploading users' activities. My view was that it was pretty lousy. They must have agreed because they went out and acquired MotionBased, whose only apparent asset was a loyal following of Garmin users who uploaded activities to their site - which in my opinion was pretty good. So after a few years of meddling with the MotionBased application, Garmin shut it down and migrated everyone over to their new Garmin Connect site. The process wasn't easy as it was plagued by delays and problems. Finally, the move was made. And guess what? My review of Garmin Connect is ... that it's lousy. On top of that, I don't have MotionBased anymore. Thanks a lot Garmin!
So now I'm experimenting with Sports Tracks. So far I like the added functions, particularly the ability to slice and dice a run into various splits without the device actually having to be set for splits. For example, here's a chart of this morning's run:
I had my Garmin set for mile splits but once I got home, I had the application split my run into half mile segments. The chart effectively shows that I was successful in running a "pickup" today (too bad my overall pace was too slow!).
I'm enjoying Sports Tracks. One thing I'm still getting used to is that the application and data reside on my hard drive rather on a web-based server that I can access from anywhere over the web. Ultimately, it's probably better that I'm in control of my data and the application. Hopefully that means a Garmin-like takeover won't knock me off a favored application again!
As a footnote, I'm also experimenting with RunSaturday which offers a web-based application that appears to be open source.
So now I'm experimenting with Sports Tracks. So far I like the added functions, particularly the ability to slice and dice a run into various splits without the device actually having to be set for splits. For example, here's a chart of this morning's run:
I had my Garmin set for mile splits but once I got home, I had the application split my run into half mile segments. The chart effectively shows that I was successful in running a "pickup" today (too bad my overall pace was too slow!).
I'm enjoying Sports Tracks. One thing I'm still getting used to is that the application and data reside on my hard drive rather on a web-based server that I can access from anywhere over the web. Ultimately, it's probably better that I'm in control of my data and the application. Hopefully that means a Garmin-like takeover won't knock me off a favored application again!
As a footnote, I'm also experimenting with RunSaturday which offers a web-based application that appears to be open source.
+15 Miles with The Crew
OBJECTIVE
15 mi. (first 8 mi.@ 7:47-8:36 then gradually increase pace every mile; run last mile @ 7:00)
ACHIEVED
15.23 mi.@ 8:38
5:40 AM 78° 88% 0 mph
This one didn't go exactly like I had hoped but it wasn't a bad run either. Today's version of the group was Michelle, Augie, Stacey, Randy, Josh, William, Jon and me. The group plan was to go 20 miles. My plan was only to go 15 but to make it a progression run over the last 7 miles. After 8 miles, our average pace was around 9:18. I suppose this was reflective of the heat and humidity, as well as the fact that it was a 20-miler for others in the group. The pace picked up somewhat over the next couple of miles. After a stop for water and restroom at a gas station, I decided to pick it up and try to get the most out of the remaining distance. After all the last seven miles were supposed to be a pickup run for me. Josh came with me and that really helped my pace. He dropped off at the cars to wait for the others and continue on for 8 eight miles (hard for me to imagine!). I continued around the Memorial Park loop. My pace was falling off without Josh there to help. Thankfully a high school cross country girl came by and passed me. I jumped on in stride behind her and she helped me most of the way around the loop. Hopefully she didn't think a middle-aged perv was stalking her. I stopped briefly for a drink at the Finish Line tent then continued on for the last half mile plus. No matter how I tried I couldn't get my pace to the 7:00 per mile that was my goal.
My Mile 9 - 15 splits: 8:43/8:45/7:32/7:40/7:41/7:29/7:26
Final 0.23 mi.: 1:38 (7:14/mi.)
I did just complete a 51-mile week which is my first +50-mile week in a long time. I'll be stacking them up for a few weeks now though in the build up to St. George. I was a little freaked out when I looked at last year's schedule and found we had already been to Conroe to run hills TWICE by this point last year. We also had quite a bit more distance than I've been able to muster so far this year.
PRE RUN
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Later, PBJ smoothie, multivitamin & Kashi GoLean cereal w/1% milk
15 mi. (first 8 mi.@ 7:47-8:36 then gradually increase pace every mile; run last mile @ 7:00)
ACHIEVED
15.23 mi.@ 8:38
5:40 AM 78° 88% 0 mph
This one didn't go exactly like I had hoped but it wasn't a bad run either. Today's version of the group was Michelle, Augie, Stacey, Randy, Josh, William, Jon and me. The group plan was to go 20 miles. My plan was only to go 15 but to make it a progression run over the last 7 miles. After 8 miles, our average pace was around 9:18. I suppose this was reflective of the heat and humidity, as well as the fact that it was a 20-miler for others in the group. The pace picked up somewhat over the next couple of miles. After a stop for water and restroom at a gas station, I decided to pick it up and try to get the most out of the remaining distance. After all the last seven miles were supposed to be a pickup run for me. Josh came with me and that really helped my pace. He dropped off at the cars to wait for the others and continue on for 8 eight miles (hard for me to imagine!). I continued around the Memorial Park loop. My pace was falling off without Josh there to help. Thankfully a high school cross country girl came by and passed me. I jumped on in stride behind her and she helped me most of the way around the loop. Hopefully she didn't think a middle-aged perv was stalking her. I stopped briefly for a drink at the Finish Line tent then continued on for the last half mile plus. No matter how I tried I couldn't get my pace to the 7:00 per mile that was my goal.
My Mile 9 - 15 splits: 8:43/8:45/7:32/7:40/7:41/7:29/7:26
Final 0.23 mi.: 1:38 (7:14/mi.)
I did just complete a 51-mile week which is my first +50-mile week in a long time. I'll be stacking them up for a few weeks now though in the build up to St. George. I was a little freaked out when I looked at last year's schedule and found we had already been to Conroe to run hills TWICE by this point last year. We also had quite a bit more distance than I've been able to muster so far this year.
PRE RUN
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Later, PBJ smoothie, multivitamin & Kashi GoLean cereal w/1% milk
Friday, August 14, 2009
Easy Recovery Run
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
6.16 mi.@ 9:05
4:54 AM 75° 94% 0 mph
Just putting in the time to stretch my legs and get the miles.
PRE RUN
weight = 164.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
6.16 mi.@ 9:05
4:54 AM 75° 94% 0 mph
Just putting in the time to stretch my legs and get the miles.
PRE RUN
weight = 164.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Thursday, August 13, 2009
Where Would You Like This Piano?
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5 mi.@ 6:39/mi.
1.5 mi. cool down @ 8:37-9:47
ACHIEVED
dynamic stretching
1.63 mi. WU
5.00 mi. tempo @ 6:50
1.56 mi. CD
Total distance = 8.19 mi.
Total time = 1:04:36
6:18 AM 75° 90% 0 mph
Three miles into it, I had a solid tempo run going at a 6:40 per mile pace. Then it felt like somebody handed me a piano!
So is the glass half full or half empty?
PRE RUN
weight=162.5
water
POST RUN
weight=158.5
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5 mi.@ 6:39/mi.
1.5 mi. cool down @ 8:37-9:47
ACHIEVED
dynamic stretching
1.63 mi. WU
5.00 mi. tempo @ 6:50
1.56 mi. CD
Total distance = 8.19 mi.
Total time = 1:04:36
6:18 AM 75° 90% 0 mph
Three miles into it, I had a solid tempo run going at a 6:40 per mile pace. Then it felt like somebody handed me a piano!
So is the glass half full or half empty?
PRE RUN
weight=162.5
water
POST RUN
weight=158.5
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Wednesday, August 12, 2009
Keepin' It Slow and Easy
OBJECTIVE
2 - 6 mi.@ 8:37-9:47
ACHIEVED
6.11 mi.@ 9:00
6:29 AM 77° 88% 0 mph
Legs are still feeling shredded. I suppose yesterday's intervals only 72 hours since the hard race effort on hills wasn't too recovery inducing! Oh, boy the way, I've got a tempo tomorrow ....
PRE RUN
weight = 164
water
POST RUN
water, multivitamin & oatmeal w/brown sugar, flax & 1% milk
2 - 6 mi.@ 8:37-9:47
ACHIEVED
6.11 mi.@ 9:00
6:29 AM 77° 88% 0 mph
Legs are still feeling shredded. I suppose yesterday's intervals only 72 hours since the hard race effort on hills wasn't too recovery inducing! Oh, boy the way, I've got a tempo tomorrow ....
PRE RUN
weight = 164
water
POST RUN
water, multivitamin & oatmeal w/brown sugar, flax & 1% milk
Tuesday, August 11, 2009
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5x1K intervals @ 6:25/mi. w/3-minute active recoveries
1.5 mi. cool down @ 8:37-9:47
ACHIEVED
1.50 mi. WU
6:19/6:15/6:14/6:24/6:22
1.65 mi. CD
Total time = 1:02:35
Total distance = 7.24 mi.
6:58 AM 78° 96% 0 mph
Still sore.
PRE RUN
weight = 164.0
POST RUN
weight = 160.0
SlimFast, multivitamin & Kashi GoLean w/1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5x1K intervals @ 6:25/mi. w/3-minute active recoveries
1.5 mi. cool down @ 8:37-9:47
ACHIEVED
1.50 mi. WU
6:19/6:15/6:14/6:24/6:22
1.65 mi. CD
Total time = 1:02:35
Total distance = 7.24 mi.
6:58 AM 78° 96% 0 mph
Still sore.
PRE RUN
weight = 164.0
POST RUN
weight = 160.0
SlimFast, multivitamin & Kashi GoLean w/1% milk
Monday, August 10, 2009
Back to the Sweet Humidity
OBJECTIVE
8 mi.@ 7:46 - 8:36
steep hill sprints 20 sec.
one-leg hop 20 sec.
ACHIEVED
8.02 mi.@ 8:30
5:06 AM 78° 94% 0 mph
Legs were quite sore this morning. I'm sure it was the racing effort ... on hills ... on crowned streets ... then sitting on a plane for three hours. Loosened up a bit after the first couple of miles.
PRE RUN
weight = 165.5
water
POST RUN
SlimFast, multivitamin & water
8 mi.@ 7:46 - 8:36
steep hill sprints 20 sec.
one-leg hop 20 sec.
ACHIEVED
8.02 mi.@ 8:30
5:06 AM 78° 94% 0 mph
Legs were quite sore this morning. I'm sure it was the racing effort ... on hills ... on crowned streets ... then sitting on a plane for three hours. Loosened up a bit after the first couple of miles.
PRE RUN
weight = 165.5
water
POST RUN
SlimFast, multivitamin & water
Sunday, August 9, 2009
Training Schedule: August 9 - 16
Proprioceptive Cue: Running on Water
Sunday - Rest
Monday - Base Run + Drills
8 mi.@ 7:46 - 8:36
steep hill sprints 20 sec.
one-leg hop 20 sec.
Tuesday - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5x1K intervals @ 5K pace w/3-minute active recoveries
1.5 mi. cool down @ 8:37-9:47
Wednesday - Recovery Run
2 - 6 mi.@ recovery pace
Thursday - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5 mi.@ 10K pace
1.5 mi. cool down @ 8:37-9:47
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Progression Run
15 mi. (first 8 mi.@ base pace then gradually increase pace every mile; run last mile @ half-marathon pace)
Sunday - Rest
Monday - Base Run + Drills
8 mi.@ 7:46 - 8:36
steep hill sprints 20 sec.
one-leg hop 20 sec.
Tuesday - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5x1K intervals @ 5K pace w/3-minute active recoveries
1.5 mi. cool down @ 8:37-9:47
Wednesday - Recovery Run
2 - 6 mi.@ recovery pace
Thursday - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5 mi.@ 10K pace
1.5 mi. cool down @ 8:37-9:47
Friday - Recovery Run
2-6 mi.@ recovery pace
Saturday - Progression Run
15 mi. (first 8 mi.@ base pace then gradually increase pace every mile; run last mile @ half-marathon pace)
Saturday, August 8, 2009
Richard Bouchard Memorial 10K
6.13 mi.@ 41:17
7:09 AM 54° 65% 2 mph
41:17 (Garmin) (official time [40:32] was definitely wrong)
6.13 mi. (Garmin)
Sixth place overall
First place age group and masters
My plan was to race. I generally raced well. The winner was a former collegiate runner and finished around 33. It was clear from the start I wouldn't be spending much time with him. A few other young guys went with the leader. I hung back and picked off a few after the 5K and 10K route split after about .5 mile. Around Mile 2, I was running with another guy who I suspected was a masters runner (I was right. After the race, I found out he was in my age group.) I suggested that we work together. He agreed then promptly fell in behind me. Where he stayed until I got separation a little before Mile 5.
I passed another guy in the sixth mile. Two other guys running together had a huge gap on me. I elected to gradually press the pace hoping they would fade. They didn't. In hindsight, I wish I would have immediately focused on catching them as soon as passing the other runner. They most likely had an insurmountable lead but I failed to give myself a chance by just settling in.
I finished strong and felt good doing it. I probably had a little too much left in the tank at the finish.
Overall, I'm pleased with my race. If this were a certified course, it would have been a new PR by 39 seconds.
Each of my three sisters ran today. So did my wife and son, two brothers-in-law and a niece. It was a fun day for all of us to share together.
7:09 AM 54° 65% 2 mph
41:17 (Garmin) (official time [40:32] was definitely wrong)
6.13 mi. (Garmin)
Sixth place overall
First place age group and masters
My plan was to race. I generally raced well. The winner was a former collegiate runner and finished around 33. It was clear from the start I wouldn't be spending much time with him. A few other young guys went with the leader. I hung back and picked off a few after the 5K and 10K route split after about .5 mile. Around Mile 2, I was running with another guy who I suspected was a masters runner (I was right. After the race, I found out he was in my age group.) I suggested that we work together. He agreed then promptly fell in behind me. Where he stayed until I got separation a little before Mile 5.
I passed another guy in the sixth mile. Two other guys running together had a huge gap on me. I elected to gradually press the pace hoping they would fade. They didn't. In hindsight, I wish I would have immediately focused on catching them as soon as passing the other runner. They most likely had an insurmountable lead but I failed to give myself a chance by just settling in.
I finished strong and felt good doing it. I probably had a little too much left in the tank at the finish.Overall, I'm pleased with my race. If this were a certified course, it would have been a new PR by 39 seconds.
Each of my three sisters ran today. So did my wife and son, two brothers-in-law and a niece. It was a fun day for all of us to share together.
In it to Win It
I've been guarded about my objectives for this morning's 10k. I'm going to run it like a race, stay in touch with the leaders (within reason), and take a run at winning it. Of course it's all dependent on who else shows up.
I took an easy 2-mile stroll down memory lane yesterday. I didn't feel particularly good or bad ... maybe a bit sluggish from Thursday's tempo and plane ride.
Hope to have a good run and good news to report later.
Sent from my Verizon Wireless BlackBerry
Friday, August 7, 2009
Fort Lane Loop Extended
OBJECTIVE
2 mi.@ 8:37-9:47
ACHIEVED
2.19 mi.@ 8:59
7:07 AM 51° 60% 0 mph
Took the loop around Fort Lane at a recovery pace. I little soreness/stiffness in legs; most likely from yesterday's tempo run and/or sitting on a plane coming to Utah last night.
PRE RUN
POST RUN
water & cereal w/1% milk
2 mi.@ 8:37-9:47
ACHIEVED
2.19 mi.@ 8:59
7:07 AM 51° 60% 0 mph
Took the loop around Fort Lane at a recovery pace. I little soreness/stiffness in legs; most likely from yesterday's tempo run and/or sitting on a plane coming to Utah last night.
PRE RUN
POST RUN
water & cereal w/1% milk
Thursday, August 6, 2009
The Course
Here are my maps of the course for Saturday's race. The course is very tactical and I'll have comments about strategy later. Stay tuned ....
The Ever-So-Fine Line
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3.5 mi. @ 6:39
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1.51 mi. WU
3.5 mi.@ 6:38 (6:33/6:34/6:48/6:34 [0.5 mi.])
1.67 mi. CD
5:39 AM 79° 90% 0 mph
I guess you know you have your training paces dialed in when it's hard to time hit your times but still obtainable with focused effort.
I ran with my new Musha's again today. Wanted to see what they felt like for speed. They were fine. The 3.5 mile tempo was a challenge (it probably wasn't supposed to be as challenging as it was). I held a decent pace through two miles but was slipping. The pace was about 5 seconds faster per mile than my targeted pace. The third mile was a disaster. I was sucking wind and struggling to find any rhythm. I stuck to it and pushed really hard through the last half mile and especially the final quarter to get the overall pace back in line with my training goal for today. This isn't supposed to be how a tempo run works but I suppose I can say I hit my goal on a challenging morning run.
I wonder if I had pulled it back ever-so-slightly over the first two miles and last mile and a half would have felt any different? That's what I mean by having it dialed in about perfectly. If I go faster than the goal, I have trouble finishing the distance at the goal pace.
PRE RUN
weight=163
water
POST RUN
SlimFast, multivitamin & oatmeal w/flax, brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3.5 mi. @ 6:39
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1.51 mi. WU
3.5 mi.@ 6:38 (6:33/6:34/6:48/6:34 [0.5 mi.])
1.67 mi. CD
5:39 AM 79° 90% 0 mph
I guess you know you have your training paces dialed in when it's hard to time hit your times but still obtainable with focused effort.
I ran with my new Musha's again today. Wanted to see what they felt like for speed. They were fine. The 3.5 mile tempo was a challenge (it probably wasn't supposed to be as challenging as it was). I held a decent pace through two miles but was slipping. The pace was about 5 seconds faster per mile than my targeted pace. The third mile was a disaster. I was sucking wind and struggling to find any rhythm. I stuck to it and pushed really hard through the last half mile and especially the final quarter to get the overall pace back in line with my training goal for today. This isn't supposed to be how a tempo run works but I suppose I can say I hit my goal on a challenging morning run.
I wonder if I had pulled it back ever-so-slightly over the first two miles and last mile and a half would have felt any different? That's what I mean by having it dialed in about perfectly. If I go faster than the goal, I have trouble finishing the distance at the goal pace.
PRE RUN
weight=163
water
POST RUN
SlimFast, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Wednesday, August 5, 2009
Nothing Like a New Pair of Shoes
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
4.07 mi.@ 8:37
6:37 AM 79° 93% 0 mph
Easy recovery run after yesterday's intervals. I got new shoes, racing flats, yesterday so took them out for their maiden voyage. The Mizuno Musha's are light and felt comfortable on my foot especially around the heel. The toebox seems wider than my Wave Riders and deeper than my Lunar Trainers. The unique difference that I'm not too sure about yet is how rigid the bottom feels. I think it must be to make up for the limited cushioning but there doesn't seem to be much flex to the shoes. I'll give them a good test tomorrow on my tempo run.
PRE RUN
weight=163
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
4.07 mi.@ 8:37
6:37 AM 79° 93% 0 mph
Easy recovery run after yesterday's intervals. I got new shoes, racing flats, yesterday so took them out for their maiden voyage. The Mizuno Musha's are light and felt comfortable on my foot especially around the heel. The toebox seems wider than my Wave Riders and deeper than my Lunar Trainers. The unique difference that I'm not too sure about yet is how rigid the bottom feels. I think it must be to make up for the limited cushioning but there doesn't seem to be much flex to the shoes. I'll give them a good test tomorrow on my tempo run.
PRE RUN
weight=163
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Tuesday, August 4, 2009
3x1k Intervals
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3 x 1K intervals @ 6:25 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1.50 mi. WU
6:22/6:24/6:20
1.50 mi. CD
Total distance = 5.61 mi.
Total time = 48:57
5:18 AM 77° 93% 0 mph
Had a decent run this morning. I was working hard to hit the intervals but made it and felt pretty good doing it.
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3 x 1K intervals @ 6:25 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1.50 mi. WU
6:22/6:24/6:20
1.50 mi. CD
Total distance = 5.61 mi.
Total time = 48:57
5:18 AM 77° 93% 0 mph
Had a decent run this morning. I was working hard to hit the intervals but made it and felt pretty good doing it.
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Monday, August 3, 2009
Off to a Good Start
OBJECTIVE
6 mi.@ 7:46-8:36
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
ACHIEVED
6.17 mi.@ 8:14
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
5:56 AM 77° 92% 5 mph
Good start to the week. Felt pretty good.
PRE RUN
weight = 164.5
water
POST RUN
weight = 161.5
water, multivitamin & oatmeal w/brown sugar & 1% milk
6 mi.@ 7:46-8:36
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
ACHIEVED
6.17 mi.@ 8:14
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
5:56 AM 77° 92% 5 mph
Good start to the week. Felt pretty good.
PRE RUN
weight = 164.5
water
POST RUN
weight = 161.5
water, multivitamin & oatmeal w/brown sugar & 1% milk
Sunday, August 2, 2009
Training Schedule: August 2 - 8
Proprioceptive Cue: Pulling the Road
Sunday - Rest
Monday - Base Run + Drills
6 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
Tuesday - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2 mi.@ recovery pace
Saturday - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10K tune-up race
1.5 mi. cool-down @ recovery pace
Thankfully, last week is behind me. I've rolled this recovery week forward so I can have the full week of preparation for the upcoming 10K on Saturday. This won't be a PR attempt because the course isn't certified (I actually believe it's between 0.1 and 0.2 miles short.) However, it is a race and I plan to run it accordingly (more on my strategic and tactical plans later in the week). I really need a solid, consistent week. Rest and nutrition will be important and I intend to be disciplined with both all week long.
Sunday - Rest
Monday - Base Run + Drills
6 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
Tuesday - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Recovery Run
2-6 mi.@ recovery pace
Thursday - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
Friday - Recovery Run
2 mi.@ recovery pace
Saturday - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10K tune-up race
1.5 mi. cool-down @ recovery pace
Thankfully, last week is behind me. I've rolled this recovery week forward so I can have the full week of preparation for the upcoming 10K on Saturday. This won't be a PR attempt because the course isn't certified (I actually believe it's between 0.1 and 0.2 miles short.) However, it is a race and I plan to run it accordingly (more on my strategic and tactical plans later in the week). I really need a solid, consistent week. Rest and nutrition will be important and I intend to be disciplined with both all week long.
Saturday, August 1, 2009
Tough, Long Run
OBJECTIVE
16 mi.@ 7:46-8:36
ACHIEVED
15.25 mi.@ 8:43
5:42 AM 81° 87% 5 mph
"Enjoyed" a challenging long run with the group this morning. Randy, Stacey, and I tracked +15 miles (a bit short of my 16-mile plan). Biff and Jonathan started with us. Biff took a shortcut back after about 7.5 miles and Jonathan broke off when we were close to the cars before circling Memorial Park to end it. William met up with us shortly after Biff broke off and finished with us.
No one had a particularly good run today. Even talking to Wayne's group in the parking lot, it was a tough day for them too. It simply had to be the heat and humidity. The normal pace can't be sustained under the conditions. This run did, however, salvage the week for me.
I went to work from the run and felt lousier as the day progressed.
PRE RUN
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Later, blueberry & cherry smoothie
16 mi.@ 7:46-8:36
ACHIEVED
15.25 mi.@ 8:43
5:42 AM 81° 87% 5 mph
"Enjoyed" a challenging long run with the group this morning. Randy, Stacey, and I tracked +15 miles (a bit short of my 16-mile plan). Biff and Jonathan started with us. Biff took a shortcut back after about 7.5 miles and Jonathan broke off when we were close to the cars before circling Memorial Park to end it. William met up with us shortly after Biff broke off and finished with us.
No one had a particularly good run today. Even talking to Wayne's group in the parking lot, it was a tough day for them too. It simply had to be the heat and humidity. The normal pace can't be sustained under the conditions. This run did, however, salvage the week for me.
I went to work from the run and felt lousier as the day progressed.
PRE RUN
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Later, blueberry & cherry smoothie
Friday, July 31, 2009
Easing Back onto the Horse
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
4.03 mi.@ 8:45
6:35 AM 81° 94% 6 mph
Just trying to put yesterday's debacle behind me and carry on. Two developing theories: First, I haven't put my body back on Central Daylight Time since my trip to California last week. Second, with the heat index around ~90°, it's just going to be much more difficult to hit my prescribed times.
PRE RUN
weight=163
water
POST RUN
weight=161
water, multivitamin, oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
4.03 mi.@ 8:45
6:35 AM 81° 94% 6 mph
Just trying to put yesterday's debacle behind me and carry on. Two developing theories: First, I haven't put my body back on Central Daylight Time since my trip to California last week. Second, with the heat index around ~90°, it's just going to be much more difficult to hit my prescribed times.
PRE RUN
weight=163
water
POST RUN
weight=161
water, multivitamin, oatmeal w/flax, brown sugar & 1% milk
Thursday, July 30, 2009
Abort, Abort, Abort
OBJECTIVE
dynamic stretching warmup
1.5 mi. warm up
4.5 mi. tempo run @ 6:39
1.5 mi. cool down
ACHIEVED
dynamic stretch
1.61 mi. WU
1.76 mi. tempo @ 6:45
1.32 mi. CD
6:40 AM 81° 94% 7 mph
I have no idea what happened this morning but it wasn't good. It was reminiscent of the Austin marathon when my goal just slipped away without being able to do anything about it. I was working hard right from the start of the tempo. Nothing was going to be easy today. The more I put into it the farther I fell off the pace. Less than two miles in, I bagged it. No injury, no cardio distress, no ... nothing ... other than I seemingly sucked this morning!
This week is turning into a disaster as far as training goes. This is disappointing on the heels of last week's solid training and next week's pull back for the 10K. I feel like I'm in some sort of training malaise that I hope to shake ... right away.
PRE RUN
weight=163
water
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
dynamic stretching warmup
1.5 mi. warm up
4.5 mi. tempo run @ 6:39
1.5 mi. cool down
ACHIEVED
dynamic stretch
1.61 mi. WU
1.76 mi. tempo @ 6:45
1.32 mi. CD
6:40 AM 81° 94% 7 mph
I have no idea what happened this morning but it wasn't good. It was reminiscent of the Austin marathon when my goal just slipped away without being able to do anything about it. I was working hard right from the start of the tempo. Nothing was going to be easy today. The more I put into it the farther I fell off the pace. Less than two miles in, I bagged it. No injury, no cardio distress, no ... nothing ... other than I seemingly sucked this morning!
This week is turning into a disaster as far as training goes. This is disappointing on the heels of last week's solid training and next week's pull back for the 10K. I feel like I'm in some sort of training malaise that I hope to shake ... right away.
PRE RUN
weight=163
water
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Tuesday, July 28, 2009
Kicking Through Intervals
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
4 x 1K intervals @ 6:25/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
Total time = 6.95
Total distance = 59:00
ACHIEVED
dynamic stretching
1.54 mi. WU
5:59/6:01/6:05/6:03
2.13 mi. CD
6:13 AM 79° 89% 6 mph
Had a really good run today although I would not have guessed it would be a good one before I walked out the door.
My legs felt okay and I felt better rested than I have been in awhile. I hit the first interval hard and found that I dropped below 6 minute pace with surprising ease. I pulled it back a bit telling myself, "It's not how fast you run the first one, it's how fast you run the last one." I eased in at 5:59. The intervals became increasingly challenging but I still came in significantly faster than my 6:25 pace goal for each one. I realized today that this workout isn't all that different than the single weekly speed session I was doing last summer using Tinman's training concepts. Last summer, I would run 6 x 2 minutes at 6:26 pace and add an additional interval each week. This summer I'm effectively doing 4 x 4 minutes at 6:25 pace while adding an interval per week. The extended duration this summer seems to suggest I'm running better this summer. I remember last year's workouts being really tough.
Not to get too exuberant, I realize that my legs are feeling better than they should. I skipped yesterday's 8-miler. My body was telling me I needed rest (specifically sleep) to make up for lack of it while on vacation. Surprisingly, I chose to listen to my body and gave myself the day off. In addition, I juggled last week's schedule so my long run was Thursday rather than Saturday. This put more days recovery between my last long run and today's intervals. Of course, I did have a hard tempo run last Friday.
PRE RUN
weight=163.5
water
POST RUN
weight=159
SlimFast, oatmeal w/almonds, flax, brown sugar & 1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
4 x 1K intervals @ 6:25/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
Total time = 6.95
Total distance = 59:00
ACHIEVED
dynamic stretching
1.54 mi. WU
5:59/6:01/6:05/6:03
2.13 mi. CD
6:13 AM 79° 89% 6 mph
Had a really good run today although I would not have guessed it would be a good one before I walked out the door.
My legs felt okay and I felt better rested than I have been in awhile. I hit the first interval hard and found that I dropped below 6 minute pace with surprising ease. I pulled it back a bit telling myself, "It's not how fast you run the first one, it's how fast you run the last one." I eased in at 5:59. The intervals became increasingly challenging but I still came in significantly faster than my 6:25 pace goal for each one. I realized today that this workout isn't all that different than the single weekly speed session I was doing last summer using Tinman's training concepts. Last summer, I would run 6 x 2 minutes at 6:26 pace and add an additional interval each week. This summer I'm effectively doing 4 x 4 minutes at 6:25 pace while adding an interval per week. The extended duration this summer seems to suggest I'm running better this summer. I remember last year's workouts being really tough.
Not to get too exuberant, I realize that my legs are feeling better than they should. I skipped yesterday's 8-miler. My body was telling me I needed rest (specifically sleep) to make up for lack of it while on vacation. Surprisingly, I chose to listen to my body and gave myself the day off. In addition, I juggled last week's schedule so my long run was Thursday rather than Saturday. This put more days recovery between my last long run and today's intervals. Of course, I did have a hard tempo run last Friday.
PRE RUN
weight=163.5
water
POST RUN
weight=159
SlimFast, oatmeal w/almonds, flax, brown sugar & 1% milk
Sunday, July 26, 2009
Training Schedule: July 26 - August 1
Proprioceptive Cue: Navel to Spine
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
16 mi.@ base pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
Given the fact that I was on vacation traveling most of last week, I had a good training week. Except for my long run being a couple miles short and a bit slow of the scheduled pickup, I hit pretty much everything else for the week.
I need to keep the momentum this week and have a good, solid week. I'll be pulling back next week in anticipation of the 10K race on August 8.
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
16 mi.@ base pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
Given the fact that I was on vacation traveling most of last week, I had a good training week. Except for my long run being a couple miles short and a bit slow of the scheduled pickup, I hit pretty much everything else for the week.
I need to keep the momentum this week and have a good, solid week. I'll be pulling back next week in anticipation of the 10K race on August 8.
Saturday, July 25, 2009
Buena Park "Star Route"
Objective
8 mi.@ 7:46-8:36
8 mi.@ 7:46-8:36
Achieved
8.06 mi.@ 8:22
6:05 AM 69° 77% 0 mph
I'm wearing down from suboptimal nutrition and sleep.
Left the hotel and went out and back one-mile in each direction.
Pre Run
Post Run
Orange juice
Later, egg with English muffin, sausage
Friday, July 24, 2009
Finding the Tempo in Garden Grove
Objective
Dynamic stretching
1.5 mi. WU
4 mi. Tempo @ 6:39
1.5 CD
Achieved
stretching
1.51 WU (9:08/mi.)
4.00 mi.@ 6:37 (6:38/6:36/6:43/6:29)
1.53 CD (8:35/mi.)
5:48 AM 70° 78% 3 mph
Good tempo run was a challenge. Had a few stops and starts at traffic lights which effectively voids this as a "true tempo" run but it's a good substitute given I'm and running in an unfamiliar area while traveling.
This pace feels like it's right on the threshold of "something" for me. ... Perhaps my threshold pace ... ???
Pre Run
Nothing
Post Run
Orange juice and cereal
Dynamic stretching
1.5 mi. WU
4 mi. Tempo @ 6:39
1.5 CD
Achieved
stretching
1.51 WU (9:08/mi.)
4.00 mi.@ 6:37 (6:38/6:36/6:43/6:29)
1.53 CD (8:35/mi.)
5:48 AM 70° 78% 3 mph
Good tempo run was a challenge. Had a few stops and starts at traffic lights which effectively voids this as a "true tempo" run but it's a good substitute given I'm and running in an unfamiliar area while traveling.
This pace feels like it's right on the threshold of "something" for me. ... Perhaps my threshold pace ... ???
Pre Run
Nothing
Post Run
Orange juice and cereal
Thursday, July 23, 2009
Wow!
Objective
Not sure what to say here. Started out as an 8 miler. I guess this ends up being my scheduled 14-miler.
Achieved
12.18 mi.@ 7:52
5:45 AM
I really don't know what happened today. This started out as a hopeful 8-miler with sore legs from yesterday. Once I got going though the entire run felt downhill. It was one of the strangest things I've experienced running. I thought I'd go out two miles from the hotel, turn south for two miles then run back the same way. Once I got going, I realized I was going to be "close" to the apartment we used to in. That was pre-running days ten years ago so I was fuzzy on distance and directions but kept going. I was curious to see the old place. I wondered if it was still there or renovated,etc. I pressed on and reached the apartment in the EXACT same condition as we left it ten years ago. It was a bit anticlimactic.
I felt good getting there except for a tweak to my right ankle on the Colorado Street sidewalk. But even that didn't slow me. I had concern about the return since I wasn't planning to go this far. I pressed it slightly as I worried a bit that the other 13 in the group my be waiting for me or wondering where I was. I clipped off the last few miles at 7:46/7:47/7:13/7:14 and felt good doing it.
I think the great weather and circumstances combined from a great run today.
Pre
Nothing
Post
Orange juice, apple juice, water and raisin bran w/2% milk
Not sure what to say here. Started out as an 8 miler. I guess this ends up being my scheduled 14-miler.
Achieved
12.18 mi.@ 7:52
5:45 AM
I really don't know what happened today. This started out as a hopeful 8-miler with sore legs from yesterday. Once I got going though the entire run felt downhill. It was one of the strangest things I've experienced running. I thought I'd go out two miles from the hotel, turn south for two miles then run back the same way. Once I got going, I realized I was going to be "close" to the apartment we used to in. That was pre-running days ten years ago so I was fuzzy on distance and directions but kept going. I was curious to see the old place. I wondered if it was still there or renovated,etc. I pressed on and reached the apartment in the EXACT same condition as we left it ten years ago. It was a bit anticlimactic.
I felt good getting there except for a tweak to my right ankle on the Colorado Street sidewalk. But even that didn't slow me. I had concern about the return since I wasn't planning to go this far. I pressed it slightly as I worried a bit that the other 13 in the group my be waiting for me or wondering where I was. I clipped off the last few miles at 7:46/7:47/7:13/7:14 and felt good doing it.
I think the great weather and circumstances combined from a great run today.
Pre
Nothing
Post
Orange juice, apple juice, water and raisin bran w/2% milk
Wednesday, July 22, 2009
Rollers
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
3.42 mi@ 8:37
5:27 AM 67° 85% 1 mph
Got out of the hotel room and just took off. Had no idea where I was going or how far. Caught some good rolling hills which felt good for a change from the Houston flats I usually run.
PRE RUN
nothing
POST RUN
strawberry banana smoothie & pumpkin bread
2-6 mi.@ 8:37-9:47
ACHIEVED
3.42 mi@ 8:37
5:27 AM 67° 85% 1 mph
Got out of the hotel room and just took off. Had no idea where I was going or how far. Caught some good rolling hills which felt good for a change from the Houston flats I usually run.
PRE RUN
nothing
POST RUN
strawberry banana smoothie & pumpkin bread
Tuesday, July 21, 2009
Monday, July 20, 2009
How Does a Kilometer Feel?
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3x1K @ 6:11/mi. pace w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.5 mi. WU
6:04/5:57/6:02
1.5 mi. CD
This was a tough run. I felt tired throughout. I suspect I could have used an extra recovery day from Saturday's 13-miler ... ???
I think the training theory at play here is to stretch the 400 meter intervals that I've been doing on the track the past four weeks. I had a bit of trouble conceptualizing - and therefore pacing - a 1 kilometer interval. I intuitively know what 800 meters is but one kilometer is an increment that I'm not familiar with in my running. I'll get a better handle on it over the next few weeks.
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3x1K @ 6:11/mi. pace w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.5 mi. WU
6:04/5:57/6:02
1.5 mi. CD
This was a tough run. I felt tired throughout. I suspect I could have used an extra recovery day from Saturday's 13-miler ... ???
I think the training theory at play here is to stretch the 400 meter intervals that I've been doing on the track the past four weeks. I had a bit of trouble conceptualizing - and therefore pacing - a 1 kilometer interval. I intuitively know what 800 meters is but one kilometer is an increment that I'm not familiar with in my running. I'll get a better handle on it over the next few weeks.
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Sunday, July 19, 2009
Training Schedule: July 19 - 25
Proprioceptive Cue: Falling Forward
Rest
Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds
1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Progression Run
14 mi. - first 7 mi.@ base pace then negative mile splits until last mile @ half-marathon pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
half marathon pace = 6:59
This week begins the "Build 2" phase of my marathon training. The training objectives over the next four weeks are to build endurance; increase my fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace.
This will be a challenging block of training that I'm looking forward to. I've also got the Richard Bouchard Memorial 10K to look forward to during this training block. I know I won't be peaking for that race but I still have high hopes for a good performance there.
This week is going to be a challenge as I'll be traveling some and I'm not exactly sure how I'm going to get my runs in. This is why I didn't set a particular day for each workout. I'm just planning to take them as they come and do my best to get them all in.
Rest
Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds
1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Progression Run
14 mi. - first 7 mi.@ base pace then negative mile splits until last mile @ half-marathon pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
half marathon pace = 6:59
This week begins the "Build 2" phase of my marathon training. The training objectives over the next four weeks are to build endurance; increase my fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace.
This will be a challenging block of training that I'm looking forward to. I've also got the Richard Bouchard Memorial 10K to look forward to during this training block. I know I won't be peaking for that race but I still have high hopes for a good performance there.
This week is going to be a challenge as I'll be traveling some and I'm not exactly sure how I'm going to get my runs in. This is why I didn't set a particular day for each workout. I'm just planning to take them as they come and do my best to get them all in.
Saturday, July 18, 2009
Slow Roll
OBJECTIVE
13 mi.@ 7:46-8:36
ACHIEVED
13.14 mi.@ 8:58
5:52 AM 78° 77% 0 mph
I was happy to get back with the group for a run. Today's contingent consisted of Josh, Randy, John, Augie, and me. Randy created a nice route for us from Memorial Park down to Rice University and part way around the campus loop then back to Memorial Park.
I was a bit worried this morning before leaving the house because I was "feeling" my left IT band. This is never a good thing. I have got to get back to doing my physical therapy exercises to avoid having any downtime with my ITB. My theory is that the flare up is due to the speed work in my current training program. I'm running intervals on Tuesdays and repeats on Thursdays. My ITB blew up originally (late 2007) when I was on the Furman training program with two speed sessions per week. Last summer I didn't have any problem on Tinman's program with only one speed session per week. Maybe I've stumbled on the correct cause-and-effect relationship here ... ???
Anyway, I was unsure of what today's run would bring. I wore my newest/best shoes and hoped for the best. Fortunately, the pace was modest and I didn't have any problems.
It was good to get back together with my running friends and hear Randy's and Josh's accounts of their IronMan experiences in Idaho last month.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
13 mi.@ 7:46-8:36
ACHIEVED
13.14 mi.@ 8:58
5:52 AM 78° 77% 0 mph
I was happy to get back with the group for a run. Today's contingent consisted of Josh, Randy, John, Augie, and me. Randy created a nice route for us from Memorial Park down to Rice University and part way around the campus loop then back to Memorial Park.
I was a bit worried this morning before leaving the house because I was "feeling" my left IT band. This is never a good thing. I have got to get back to doing my physical therapy exercises to avoid having any downtime with my ITB. My theory is that the flare up is due to the speed work in my current training program. I'm running intervals on Tuesdays and repeats on Thursdays. My ITB blew up originally (late 2007) when I was on the Furman training program with two speed sessions per week. Last summer I didn't have any problem on Tinman's program with only one speed session per week. Maybe I've stumbled on the correct cause-and-effect relationship here ... ???
Anyway, I was unsure of what today's run would bring. I wore my newest/best shoes and hoped for the best. Fortunately, the pace was modest and I didn't have any problems.
It was good to get back together with my running friends and hear Randy's and Josh's accounts of their IronMan experiences in Idaho last month.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Friday, July 17, 2009
Keepin' It in the Recovery Zone
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Thursday, July 16, 2009
Mile Repeats Ain't Easy for Me
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
Wednesday, July 15, 2009
Tuesday, July 14, 2009
Pleasant Intervals ... An Oxymoron ... ???
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Monday, July 13, 2009
Uneventful 5-miler
OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
Sunday, July 12, 2009
Training Schedule: July 12 - 18
Proprioceptive Cue: Running Against a Wall
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
Saturday, July 11, 2009
Where's the Crew??!!???
OBJECTIVE
14 mi.@ 7:46-8:36
ACHIEVED
14.13 mi.@ 8:31
6:20 AM 75° 99% 1 mph
Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).
No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.
This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).
Glad to have it done.
For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.
PRE RUN
weight=163
water & cereal w/1% milk
POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin
14 mi.@ 7:46-8:36
ACHIEVED
14.13 mi.@ 8:31
6:20 AM 75° 99% 1 mph
Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).
No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.
This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).
Glad to have it done.
For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.
PRE RUN
weight=163
water & cereal w/1% milk
POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin
Wednesday, July 8, 2009
Easing It at Recovery Pace
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
6.16 mi.@ 9:02
6:04 AM 79° 94% 2 mph
Really feeling yesterday's intervals in my legs (and most likely still not recovered from Saturday's race). Just took it really easy over the course of the run today. No need to push it today. I've got mile repeats tomorrow.
PRE RUN
water
POST RUN
water, calcium & vitamins A & D, frosted mini wheats w/1% milk
2-6 mi.@ 8:37-9:46
ACHIEVED
6.16 mi.@ 9:02
6:04 AM 79° 94% 2 mph
Really feeling yesterday's intervals in my legs (and most likely still not recovered from Saturday's race). Just took it really easy over the course of the run today. No need to push it today. I've got mile repeats tomorrow.
PRE RUN
water
POST RUN
water, calcium & vitamins A & D, frosted mini wheats w/1% milk
Tuesday, July 7, 2009
Hammerin' Out the 400's ... in the Rain
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
12 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
1.94 mi. WU
dynamic stretching
87/89/88/90/88/84/83/85/85/83/82/85
1.73 mi. CD
Total miles = 9.53
Total time = 1:24:34
7:05 AM 75° 94% 8 mph rain
We've desperately needed rain here in Houston of late. It came this morning ... while I was running. Frankly, I didn't even mind that much.
My legs are still feeling the hills on the Peachtree course from Saturday. As a result I wasn't sure how today's intervals on the track were going to go. But I loosened up on the warm up over to the track then did some stretching before starting.
Last week I "cheated" between intervals by walking instead for jogging at a 8:37-9:46 pace. Today I felt surprisingly good during the first interval as 87 seconds felt easy. At that moment, I felt like I should be able to run them all day. So that prompted me to make the active recovery what it was supposed to be. Of course after the fourth interval I was sucking wind ... big time. I had hit it in 90 seconds (my slowest of the day) but I was only a third of the way through my set and felt myself falling off the cliff so at this point I started walking the 3-minute recovery periods. This cheat helped me get back on track. I did jog the recovery after the the ninth and eleventh intervals but it was really making a huge difference in my recovery for the next interval. Obviously I'm not getting the full benefit of the workout unless I'm hitting the recovery period at the recovery pace. So I've still got work to do. I think I've got another round of 400 meter intervals next week so I'll get at least one more chance to get it right!
PRE RUN
water & GrapeNut's w/1% milk
POST RUN
SlimFast & multivitamin
Later, smoothie (strawberries, blackberries, cherries, almonds, honey, flax, cranberry juice, yogurt)
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
12 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
1.94 mi. WU
dynamic stretching
87/89/88/90/88/84/83/85/85/83/82/85
1.73 mi. CD
Total miles = 9.53
Total time = 1:24:34
7:05 AM 75° 94% 8 mph rain
We've desperately needed rain here in Houston of late. It came this morning ... while I was running. Frankly, I didn't even mind that much.
My legs are still feeling the hills on the Peachtree course from Saturday. As a result I wasn't sure how today's intervals on the track were going to go. But I loosened up on the warm up over to the track then did some stretching before starting.
Last week I "cheated" between intervals by walking instead for jogging at a 8:37-9:46 pace. Today I felt surprisingly good during the first interval as 87 seconds felt easy. At that moment, I felt like I should be able to run them all day. So that prompted me to make the active recovery what it was supposed to be. Of course after the fourth interval I was sucking wind ... big time. I had hit it in 90 seconds (my slowest of the day) but I was only a third of the way through my set and felt myself falling off the cliff so at this point I started walking the 3-minute recovery periods. This cheat helped me get back on track. I did jog the recovery after the the ninth and eleventh intervals but it was really making a huge difference in my recovery for the next interval. Obviously I'm not getting the full benefit of the workout unless I'm hitting the recovery period at the recovery pace. So I've still got work to do. I think I've got another round of 400 meter intervals next week so I'll get at least one more chance to get it right!
PRE RUN
water & GrapeNut's w/1% milk
POST RUN
SlimFast & multivitamin
Later, smoothie (strawberries, blackberries, cherries, almonds, honey, flax, cranberry juice, yogurt)
Monday, July 6, 2009
... On Sore Legs ...
OBJECTIVE
7 mi.@ 7:46-8:36
ACHIEVED
7.24 mi.@ 8:19
5:57 AM 79° 89% 4 mph
There were some hills on the Peachtree course. I'm feeling them in my legs now! Soreness from the beginning of this run but I loosened up a bit over the last half of the run.
PRE RUN
lemonade
POST RUN
weight=159.5
water, multivitamin & oatmeal w/brown sugar & 2% milk
7 mi.@ 7:46-8:36
ACHIEVED
7.24 mi.@ 8:19
5:57 AM 79° 89% 4 mph
There were some hills on the Peachtree course. I'm feeling them in my legs now! Soreness from the beginning of this run but I loosened up a bit over the last half of the run.
PRE RUN
lemonade
POST RUN
weight=159.5
water, multivitamin & oatmeal w/brown sugar & 2% milk
Sunday, July 5, 2009
Training Schedule: July 5 - 11
Proprioceptive Cue: Axle Between the Knees
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
14 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.
This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
14 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.
This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.
Saturday, July 4, 2009
40th Annual Peachtree Road Race
Unofficial: 42:12
Happy with the result. Having a bit of "buyer's remorse" as I feel like I could have done better. I lost concentration a few times along the way.
You know you're in the Bible Belt when there are people "witnessing" on the sidewalks along the race course. An Episcopal bishop was blessing runners with holy water too.
The course was challenging with some decent up's and down's.
Happy with the result. Having a bit of "buyer's remorse" as I feel like I could have done better. I lost concentration a few times along the way.
You know you're in the Bible Belt when there are people "witnessing" on the sidewalks along the race course. An Episcopal bishop was blessing runners with holy water too.
The course was challenging with some decent up's and down's.
Friday, July 3, 2009
Easing It over a Few More Miles
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
6.09 mi.@ 8:53
9:06 AM 82° 86% 4 mph
I got out for an easy recovery run this morning. I kept telling myself to take it easy. I've got the Peachtree Road Race in Atlanta tomorrow and there's no reason to go blow it out this morning! This is the first race that I've actually trained right through. I haven't pulled back my mileage or rested. I did reshuffle this week's workout order but that's it.
I'm flying standby later today and I'm concerned that the flight is already full. Hopefully they have a seat for me! It would be a huge disappointment to be left at home for this one.
The race forecast is currently calling for 70° and 70% humidity. That should be a relief after what I've been running in lately!
No records or PR attempt tomorrow. My "A" goal is 42:00 and would require an absolutely perfect day. My "B" goal is 44:00.
PRE RUN
weight = 164
water
POST RUN
SlimFast & multivitamin
2-6 mi.@ 8:37-9:46
ACHIEVED
6.09 mi.@ 8:53
9:06 AM 82° 86% 4 mph
I got out for an easy recovery run this morning. I kept telling myself to take it easy. I've got the Peachtree Road Race in Atlanta tomorrow and there's no reason to go blow it out this morning! This is the first race that I've actually trained right through. I haven't pulled back my mileage or rested. I did reshuffle this week's workout order but that's it.
I'm flying standby later today and I'm concerned that the flight is already full. Hopefully they have a seat for me! It would be a huge disappointment to be left at home for this one.
The race forecast is currently calling for 70° and 70% humidity. That should be a relief after what I've been running in lately!
No records or PR attempt tomorrow. My "A" goal is 42:00 and would require an absolutely perfect day. My "B" goal is 44:00.
PRE RUN
weight = 164
water
POST RUN
SlimFast & multivitamin
Thursday, July 2, 2009
Chewed Up
OBJECTIVE
2-6 mi.@ 8:36-9:47
ACHIEVED
6.09 mi.@ 8:49
6:20 AM 72° 97% 0 mph
Took this one slow and easy. Legs are feeling chewed up from two speed workouts earlier in the week. Hopefully I get some spring back in them for Saturday's race. I may take an ice bath tonight.
PRE RUN
weight = 163.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
2-6 mi.@ 8:36-9:47
ACHIEVED
6.09 mi.@ 8:49
6:20 AM 72° 97% 0 mph
Took this one slow and easy. Legs are feeling chewed up from two speed workouts earlier in the week. Hopefully I get some spring back in them for Saturday's race. I may take an ice bath tonight.
PRE RUN
weight = 163.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
Wednesday, July 1, 2009
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretching
1.52 mi. WU
6:31/6:36/6:38
1.51 mi. CD
7:24 AM 77° 89% 2 mph
I missed yesterday's run. I was beat up from yesterday's track work and the fact that I spent Monday in the car taking Cam to camp in San Antonio then driving back. Monday evening I met an old friend for dinner while he was waiting to fly home at at the airport.
This morning I was still feeling a bit flat. I struggled over the last half to third of each mile interval. I hit all of my times but cheated in that my "active recoveries" between intervals consisted of walking rather than jogging at a recovery pace. This, of course, allows my heart rate to "catch up" before starting the next interval. I realize this blunts the training benefit of this workout but justified it given this morning's heat index and how I was feeling.
Now I have a couple of easy days before Saturday's race. I'm not sure what my goal for Saturday is going to be. I think the very best case scenario is 42:00 but that probably isn't realistic given the crowd and weather. I could be closer to 43 or 44.
PRE RUN
weight=162.5
water
POST RUN
SlimFast, multivitamin & oatmeal w/almonds, brown sugar, ground flax seed & skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretching
1.52 mi. WU
6:31/6:36/6:38
1.51 mi. CD
7:24 AM 77° 89% 2 mph
I missed yesterday's run. I was beat up from yesterday's track work and the fact that I spent Monday in the car taking Cam to camp in San Antonio then driving back. Monday evening I met an old friend for dinner while he was waiting to fly home at at the airport.
This morning I was still feeling a bit flat. I struggled over the last half to third of each mile interval. I hit all of my times but cheated in that my "active recoveries" between intervals consisted of walking rather than jogging at a recovery pace. This, of course, allows my heart rate to "catch up" before starting the next interval. I realize this blunts the training benefit of this workout but justified it given this morning's heat index and how I was feeling.
Now I have a couple of easy days before Saturday's race. I'm not sure what my goal for Saturday is going to be. I think the very best case scenario is 42:00 but that probably isn't realistic given the crowd and weather. I could be closer to 43 or 44.
PRE RUN
weight=162.5
water
POST RUN
SlimFast, multivitamin & oatmeal w/almonds, brown sugar, ground flax seed & skim milk
Monday, June 29, 2009
On Top of It!
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
10 x 400m @ 92 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
2.00 WU
87/81/85/85/84/86/85/84/84/79
1.99 CD
Total distance = 8.11
Total time = 1:20:23
5:20 AM 76° 94% 0 mph
This was a good workout. It didn't feel like it was going to be that good as I started out. I easied it over to the high school track then cranked out 10 repeats. There were about 40 cars in the parking lot which was unusual. Apparently some "boot camp" type training was in progress and using the football field.
The first interval felt relatively easy. I hit it in 87 seconds. From there, things just got better. I was on top of my times for each of the intervals. By the 8th interval, I was feeling spent but was still able to keep it together.
This is the kind of workout that feels good while I'm doing it and even better when I'm done.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, multivitamin, and GrapeNuts w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
10 x 400m @ 92 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
2.00 WU
87/81/85/85/84/86/85/84/84/79
1.99 CD
Total distance = 8.11
Total time = 1:20:23
5:20 AM 76° 94% 0 mph
This was a good workout. It didn't feel like it was going to be that good as I started out. I easied it over to the high school track then cranked out 10 repeats. There were about 40 cars in the parking lot which was unusual. Apparently some "boot camp" type training was in progress and using the football field.
The first interval felt relatively easy. I hit it in 87 seconds. From there, things just got better. I was on top of my times for each of the intervals. By the 8th interval, I was feeling spent but was still able to keep it together.
This is the kind of workout that feels good while I'm doing it and even better when I'm done.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, multivitamin, and GrapeNuts w/skim milk
Sunday, June 28, 2009
Training Schedule: June 28 - July 4
Proprioceptive Cue: Feeling Symmetry
SUNDAY - Rest
MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
THURSDAY - Recovery Run
2-6 mi.@ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.
Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.
SUNDAY - Rest
MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
THURSDAY - Recovery Run
2-6 mi.@ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.
Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.
Saturday, June 27, 2009
Running in Quicksand
OBJECTIVE
12 mi.@ 7:46-8:36
ACHIEVED
12.02 mi.@ 8:29
5:57 AM 79° 93% 5 mph
I ran solo from the YMCA this morning. It was a warm, humid morning so I eased myself into it. I generally felt fine until a little less than 3 miles to go. At that point I felt like I was running in quicksand. Then to add insult to injury (mental), it felt like someone handed me a piano. (Okay enough with the cliches already.) I'm trying to say the final couple of miles were tough. I haven't gone this distance since the half marathon 6 weeks ago ... and it felt like it! Looking at the details of my run the pace dropped off some over the last couple miles but it wasn't too bad. I just think the weather caught up with me. I was also trying to complete the run without any water or nutritional supplements. Even though I ate and drink before starting out, I reached for my Carb BOOM! energy gel with about 4 miles to go and stopped for a drink with about 3 miles left.
I was glad to get this one in. I'm also happy that tomorrow is a rest day. I worked up a huge blister on my right, big toe. Hopefully tomorrow's rest gives the blister a chance to clear up a bit.
PRE RUN
weight = 163
water
POST RUN
SlimFast
Later, water, multivitamin & strawberry smoothie
12 mi.@ 7:46-8:36
ACHIEVED
12.02 mi.@ 8:29
5:57 AM 79° 93% 5 mph
I ran solo from the YMCA this morning. It was a warm, humid morning so I eased myself into it. I generally felt fine until a little less than 3 miles to go. At that point I felt like I was running in quicksand. Then to add insult to injury (mental), it felt like someone handed me a piano. (Okay enough with the cliches already.) I'm trying to say the final couple of miles were tough. I haven't gone this distance since the half marathon 6 weeks ago ... and it felt like it! Looking at the details of my run the pace dropped off some over the last couple miles but it wasn't too bad. I just think the weather caught up with me. I was also trying to complete the run without any water or nutritional supplements. Even though I ate and drink before starting out, I reached for my Carb BOOM! energy gel with about 4 miles to go and stopped for a drink with about 3 miles left.
I was glad to get this one in. I'm also happy that tomorrow is a rest day. I worked up a huge blister on my right, big toe. Hopefully tomorrow's rest gives the blister a chance to clear up a bit.
PRE RUN
weight = 163
water
POST RUN
SlimFast
Later, water, multivitamin & strawberry smoothie
Friday, June 26, 2009
Alternate Plan
OBJECTIVE
2-6 mi.@ 8:36-9:47
ACHIEVED
3.01 mi.@ 8:54
8:53 PM 88° 49% 7 mph
My run didn't happen this morning. I got up but was feeling beat up and lazy. I'm sorry to admit that six miles seemed like a long ways and a big commitment today.
Off to work I went with a loose plan to run later in the day. Temperatures pushed into triple digits this afternoon.
I waited until the sun had set and stopped at Memorial Park for a loop before going home. On days like today, I just need to remember that it's a recovery day and the schedule calls for 2-6 miles; not 6 exclusively.
PRE RUN
water
POST RUN
hamburger, apple slices & orange drink
2-6 mi.@ 8:36-9:47
ACHIEVED
3.01 mi.@ 8:54
8:53 PM 88° 49% 7 mph
My run didn't happen this morning. I got up but was feeling beat up and lazy. I'm sorry to admit that six miles seemed like a long ways and a big commitment today.
Off to work I went with a loose plan to run later in the day. Temperatures pushed into triple digits this afternoon.
I waited until the sun had set and stopped at Memorial Park for a loop before going home. On days like today, I just need to remember that it's a recovery day and the schedule calls for 2-6 miles; not 6 exclusively.
PRE RUN
water
POST RUN
hamburger, apple slices & orange drink
Thursday, June 25, 2009
OBJECTIVE
dynamic stretching
1.5 mi. warm-up @ 8:36-9:47
2 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
WU - 1.51 mi.
6:36/6:35
CD - 1.52 mi.
Total distance = 5.41 mi.
Total time = 45:06
5:12 AM 81° 79% 4 mph
It was noticeably warmer this morning. I figured that may cause me to be slower than planned for my mile repeats. Fortunately, I was only scheduled for 2 and fortunately I was able to come in very close to my planned 6:39. The second one was tough though. With the heat, humidity, and only a 2 minute recovery in between repeats, I was sucking wind pretty good during the middle half of the second mile. I held it together though and was able to stay close to the targeted pace then pulled it out over the last quarter mile.
I've got a good training week going. I'm looking forward to an easy recovery run tomorrow then 12 miles on Saturday.
PRE RUN
weight=163.5
water
POST RUN
SlimFast, multivitamin, water, & frosted mini-wheats w/1% milk
dynamic stretching
1.5 mi. warm-up @ 8:36-9:47
2 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
WU - 1.51 mi.
6:36/6:35
CD - 1.52 mi.
Total distance = 5.41 mi.
Total time = 45:06
5:12 AM 81° 79% 4 mph
It was noticeably warmer this morning. I figured that may cause me to be slower than planned for my mile repeats. Fortunately, I was only scheduled for 2 and fortunately I was able to come in very close to my planned 6:39. The second one was tough though. With the heat, humidity, and only a 2 minute recovery in between repeats, I was sucking wind pretty good during the middle half of the second mile. I held it together though and was able to stay close to the targeted pace then pulled it out over the last quarter mile.
I've got a good training week going. I'm looking forward to an easy recovery run tomorrow then 12 miles on Saturday.
PRE RUN
weight=163.5
water
POST RUN
SlimFast, multivitamin, water, & frosted mini-wheats w/1% milk
Wednesday, June 24, 2009
Recovery
OBJECTIVE
2 - 6 mi.@ 8:37-9:46
ACHIEVED
6.17 mi.@ 9:01
5:31 AM 73° 94% 2 mph
My legs were still pretty shredded from yesterday's speed workout on the track (maybe it was the shoes ... the Nike Lunar Trainers are not my friends!). I took today's run the the maximum scheduled distance but took it slow. I made it a true recovery run. I've got another key workout tomorrow and I want to be ready to hit it strong.
PRE RUN
weight = 165.5
water
POST RUN
weight = 161.5
water, multivitamin & low-fat, cinnamon & almond granola w/1% milk
2 - 6 mi.@ 8:37-9:46
ACHIEVED
6.17 mi.@ 9:01
5:31 AM 73° 94% 2 mph
My legs were still pretty shredded from yesterday's speed workout on the track (maybe it was the shoes ... the Nike Lunar Trainers are not my friends!). I took today's run the the maximum scheduled distance but took it slow. I made it a true recovery run. I've got another key workout tomorrow and I want to be ready to hit it strong.
PRE RUN
weight = 165.5
water
POST RUN
weight = 161.5
water, multivitamin & low-fat, cinnamon & almond granola w/1% milk
Tuesday, June 23, 2009
Back to the Track
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 6:11 pace (92) w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretching
2.00 mi. WU
92/82/80/82/82/82/84/78
1.91 CD
Total distance = 7.27 mi.
Total time = 1:10:19
5:33 AM 73° 100% 0 mph
I hammered this workout pretty good ... and felt decent doing it too. It's been a while since I've been on the track for intervals. Maybe my body and mind (???) missed it! It was another humid morning (can't get higher than 100%, can it?). Even with the temperature at 73°, it was very hot. While running over to the track, I decided that I had a choice today: I figured the heat index would be adding time to my splits ... maybe something like 4 seconds for each 400. If I'd calculated correctly, my adjusted goal time would be 96 rather than 92. I decided I'd try hitting the 92 then adjust from there if necessary. In order to give myself a chance, I decided that rather than jog my recoveries between intervals that I'd walk. I honestly don't know if this is a form of "cheating" or not. Obviously I'm giving myself an improved chance at full recovery by walking rather than jogging.
Anyway I hit 92 on my first 400. I felt "okay". I hadn't pushed it and felt it was a comfortable pace. On the second 400, I popped an 82 and kind of lived there for the rest of the session. I didn't look at my Garmin during the 400's. I just ran them by feel until hearing the 5-seconds-to-finish indicator - then I'd look down and ease to the finish.
I'm happy with my consistency and happy with how I felt overall. I am wondering about my potential cheating by walking though. Did I shortchange today's efforts by doing so?
PRE RUN
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 6:11 pace (92) w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretching
2.00 mi. WU
92/82/80/82/82/82/84/78
1.91 CD
Total distance = 7.27 mi.
Total time = 1:10:19
5:33 AM 73° 100% 0 mph
I hammered this workout pretty good ... and felt decent doing it too. It's been a while since I've been on the track for intervals. Maybe my body and mind (???) missed it! It was another humid morning (can't get higher than 100%, can it?). Even with the temperature at 73°, it was very hot. While running over to the track, I decided that I had a choice today: I figured the heat index would be adding time to my splits ... maybe something like 4 seconds for each 400. If I'd calculated correctly, my adjusted goal time would be 96 rather than 92. I decided I'd try hitting the 92 then adjust from there if necessary. In order to give myself a chance, I decided that rather than jog my recoveries between intervals that I'd walk. I honestly don't know if this is a form of "cheating" or not. Obviously I'm giving myself an improved chance at full recovery by walking rather than jogging.
Anyway I hit 92 on my first 400. I felt "okay". I hadn't pushed it and felt it was a comfortable pace. On the second 400, I popped an 82 and kind of lived there for the rest of the session. I didn't look at my Garmin during the 400's. I just ran them by feel until hearing the 5-seconds-to-finish indicator - then I'd look down and ease to the finish.
I'm happy with my consistency and happy with how I felt overall. I am wondering about my potential cheating by walking though. Did I shortchange today's efforts by doing so?
PRE RUN
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, June 22, 2009
CUJO!
OBJECTIVE
7 mi.@ 7:46 - 8:36
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
ACHIEVED
7.06 mi.@ 8:19
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
5:41 AM 74° 98% 0 mph
I went out and back to Wimbledon Forest Drive then added on two loops around the block at home this morning. It was a steamy, humid morning. My legs felt fine and everything was generally good until about the 5 mile point.
I saw a lone dog ahead on the right side of the street. He was a large, black dog meandering around sniffing things. As I approached, I edged to the far left side of the road. As soon as I passed, he ran toward me growling with teeth bared. I turned hard to face him and yelled out something. He stopped in his tracks. Each time I turned to continue he moved aggressively toward me again. Realizing I couldn't turn my back on him, I slowly walked backwards for about sixty yards until he let me out of his range. The whole encounter gave me quite a jolt of adrenaline.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & GrapeNuts w/1% skim milk
7 mi.@ 7:46 - 8:36
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
ACHIEVED
7.06 mi.@ 8:19
stiff-legged running 2x20 sec.
running no arms 2x20 sec.
5:41 AM 74° 98% 0 mph
I went out and back to Wimbledon Forest Drive then added on two loops around the block at home this morning. It was a steamy, humid morning. My legs felt fine and everything was generally good until about the 5 mile point.
I saw a lone dog ahead on the right side of the street. He was a large, black dog meandering around sniffing things. As I approached, I edged to the far left side of the road. As soon as I passed, he ran toward me growling with teeth bared. I turned hard to face him and yelled out something. He stopped in his tracks. Each time I turned to continue he moved aggressively toward me again. Realizing I couldn't turn my back on him, I slowly walked backwards for about sixty yards until he let me out of his range. The whole encounter gave me quite a jolt of adrenaline.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & GrapeNuts w/1% skim milk
Sunday, June 21, 2009
Training Schedule: June 21-27
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
2 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
12 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wrapped up the base phase of my marathon training cycle. The objectives for that phase were to build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity.
This week begins the "Build 1 Phase". The objectives of this phase are to continue building aerobic capacity and endurance, increase fatigue resistance at 3,000 meter pace and 10K pace.
I get the opportunity to spend time on the track during this cycle.
I will also have a tune-up race during this phase. The Peachtree Road Race in Atlanta on the Fourth of July will give me a chance to assess my overall fitness. With 55,000 other runners and high humidity and temperature, this race doesn't set up for me to make an attempt at a PR. I also don't plan to pull back my training at all for it. So it truly will be a training run.
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
2 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
12 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wrapped up the base phase of my marathon training cycle. The objectives for that phase were to build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity.
This week begins the "Build 1 Phase". The objectives of this phase are to continue building aerobic capacity and endurance, increase fatigue resistance at 3,000 meter pace and 10K pace.
I get the opportunity to spend time on the track during this cycle.
I will also have a tune-up race during this phase. The Peachtree Road Race in Atlanta on the Fourth of July will give me a chance to assess my overall fitness. With 55,000 other runners and high humidity and temperature, this race doesn't set up for me to make an attempt at a PR. I also don't plan to pull back my training at all for it. So it truly will be a training run.
Saturday, June 20, 2009
Informal with ChampionsFit
OBJECTIVE
8 mi.@ 7:46-8:36
ACHIEVED
8.01 mi.@ 8:29
6:06 AM 75° 94% 2 mph
Met up with ChampionsFit at the Y for this morning's run. I haven't run with them for about a year so I only recognized a couple people. Went out with the lead group that included Tony, Seth and a couple other guys. I felt okay and was glad I had others to run with even though the conversation seemed a bit forced. I turned at 4 miles and Tony turned with me. The others continued on. Tony and I progressively picked it up over the return trip. I think it was one of those testosterone things. You know ... neither of us was really sure what the other was capable of but wasn't going to do anything to reveal weakness. I know, the whole thing is stupid but it's real nonetheless. It was fine with me as I was feeling pretty good and since we started the run slowly, the last couple miles around 8:00 per mile was fine to get my average pace for the run within the target range.
Hope to rest and relax over the rest of the weekend. I want to be well for Monday morning's run and the training week to come.
PRE RUN
Frosted Mini-wheats & skim milk
POST RUN
SlimFast
Later, water, multivitamin & "kitchen sink" smoothie (skim milk, plain low-fat yogurt, almonds, flax, banana, strawberries, blackberries, blueberries & honey
8 mi.@ 7:46-8:36
ACHIEVED
8.01 mi.@ 8:29
6:06 AM 75° 94% 2 mph
Met up with ChampionsFit at the Y for this morning's run. I haven't run with them for about a year so I only recognized a couple people. Went out with the lead group that included Tony, Seth and a couple other guys. I felt okay and was glad I had others to run with even though the conversation seemed a bit forced. I turned at 4 miles and Tony turned with me. The others continued on. Tony and I progressively picked it up over the return trip. I think it was one of those testosterone things. You know ... neither of us was really sure what the other was capable of but wasn't going to do anything to reveal weakness. I know, the whole thing is stupid but it's real nonetheless. It was fine with me as I was feeling pretty good and since we started the run slowly, the last couple miles around 8:00 per mile was fine to get my average pace for the run within the target range.
Hope to rest and relax over the rest of the weekend. I want to be well for Monday morning's run and the training week to come.
PRE RUN
Frosted Mini-wheats & skim milk
POST RUN
SlimFast
Later, water, multivitamin & "kitchen sink" smoothie (skim milk, plain low-fat yogurt, almonds, flax, banana, strawberries, blackberries, blueberries & honey
Friday, June 19, 2009
Lost Week
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.17 mi.@ 8:25
5:07 AM 75° 94% 4 mph
I don't use Twitter so I don't really "get it" but isn't it just like the old telegram except you don't have to visit the local operator to transmit?
Here's my tweet-like catch for the past few days:
Woke up Tuesday with tell-tale raw, dry throat. Flew to DC for meeting. During meeting looked out conference room window at Washington Monument. Flew back to Houston. Slept almost the whole way. Not feeling well.
Hoped Wednesday would bring better day. Got up to run. Felt lousy. No energy. Didn't run. Went to work. Came home asleep by 9 pm.
Thursday-repeat of Wednesday. Not sure what's wrong. Seems somewhat like a head cold or allergies but I don't think that's it.
Friday (today) - woke up feeling slightly better. Decided to run; probably wouldn't make me feel worse! Low energy but fresh legs lead to strange run.
Good news on Wednesday. Garmin sent me a brand new Forerunner 205. I sent mine to them last Friday after all the trouble I've been having. After two years, it's out of warranty but they replaced it with a new one. I wonder what the shareholders think about that ...? It's an additional cost to the company but they're buying loyalty and devotion with me ....
Hope I'm feeling back to my old self soon. I had designs on making up the runs I missed but I don't think that's wise. I'll just let them go. Hopefully it's not a setback in my training.
PRE RUN
water
POST RUN
SlimFast & multivitamin
Later, water, oatmeal w/flax seed, almonds, brown sugar, cinnamon & skim milk
6 mi.@ 7:46-8:36
ACHIEVED
6.17 mi.@ 8:25
5:07 AM 75° 94% 4 mph
I don't use Twitter so I don't really "get it" but isn't it just like the old telegram except you don't have to visit the local operator to transmit?
Here's my tweet-like catch for the past few days:
Woke up Tuesday with tell-tale raw, dry throat. Flew to DC for meeting. During meeting looked out conference room window at Washington Monument. Flew back to Houston. Slept almost the whole way. Not feeling well.
Hoped Wednesday would bring better day. Got up to run. Felt lousy. No energy. Didn't run. Went to work. Came home asleep by 9 pm.
Thursday-repeat of Wednesday. Not sure what's wrong. Seems somewhat like a head cold or allergies but I don't think that's it.
Friday (today) - woke up feeling slightly better. Decided to run; probably wouldn't make me feel worse! Low energy but fresh legs lead to strange run.
Good news on Wednesday. Garmin sent me a brand new Forerunner 205. I sent mine to them last Friday after all the trouble I've been having. After two years, it's out of warranty but they replaced it with a new one. I wonder what the shareholders think about that ...? It's an additional cost to the company but they're buying loyalty and devotion with me ....
Hope I'm feeling back to my old self soon. I had designs on making up the runs I missed but I don't think that's wise. I'll just let them go. Hopefully it's not a setback in my training.
PRE RUN
water
POST RUN
SlimFast & multivitamin
Later, water, oatmeal w/flax seed, almonds, brown sugar, cinnamon & skim milk
Wednesday, June 17, 2009
Monday, June 15, 2009
York Minster Loop
OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 20 sec.
ACHIEVED
~5.1 mi.@ 8:23
high knees 20 sec.
bounding 20 sec.
~6 AM
It's getting warmer these days. Supposed to hit 100° today. I'm glad I got this one in before it got close to the century mark!
I was sluggish to start but loosened up after a couple miles.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 20 sec.
ACHIEVED
~5.1 mi.@ 8:23
high knees 20 sec.
bounding 20 sec.
~6 AM
It's getting warmer these days. Supposed to hit 100° today. I'm glad I got this one in before it got close to the century mark!
I was sluggish to start but loosened up after a couple miles.
PRE RUN
weight = 163.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Sunday, June 14, 2009
Training Schedule: June 14 - 20
Sunday - Rest
Monday - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 20 sec.
Tuesday - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Base Run
6 mi.@ base pace
Thursday - Fartlek Run
dynamic stretching warm-up
5 mi.@ base pace w/4x2 min intervals @ 3K pace "sprinkled in"
Friday - Base Run
6 mi.@ base pace
Saturday - Base Run
8 mi.@ base pace
Proprioceptive Cue: Floppy Feet
base pace = 7:46-8:36
recovery pace = 8:37 - 9:47
3K pace = 6:11
This is a "recovery" week which I'm happy to take. Although I'm generally feeling pretty good, the pull back comes at a good time. I also have a business trip this week that's going to make things a bit difficult schedule-wise but I'll figure out a way to get my runs in ... it most likely won't be exactly as scheduled above.
Monday - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 20 sec.
Tuesday - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
Wednesday - Base Run
6 mi.@ base pace
Thursday - Fartlek Run
dynamic stretching warm-up
5 mi.@ base pace w/4x2 min intervals @ 3K pace "sprinkled in"
Friday - Base Run
6 mi.@ base pace
Saturday - Base Run
8 mi.@ base pace
Proprioceptive Cue: Floppy Feet
base pace = 7:46-8:36
recovery pace = 8:37 - 9:47
3K pace = 6:11
This is a "recovery" week which I'm happy to take. Although I'm generally feeling pretty good, the pull back comes at a good time. I also have a business trip this week that's going to make things a bit difficult schedule-wise but I'll figure out a way to get my runs in ... it most likely won't be exactly as scheduled above.
Make-up Run
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
~6.1 mi.@ 8:05
~7 AM
This was a makeup run for the day I missed last Thursday. I ended up rolling Thursday's run to Friday and missing Friday's run so that's what I did this morning. I went out-and-back to Wimbledon Forest. It was a nice morning and even though I was feeling a bit sluggish, my actual pace was faster than it felt. This is a good thing on the heels of yesterday's +11 miler.
The upcoming week is going to be tricky since I'll be travelling a bit.
PRE RUN
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
6 mi.@ 7:46-8:36
ACHIEVED
~6.1 mi.@ 8:05
~7 AM
This was a makeup run for the day I missed last Thursday. I ended up rolling Thursday's run to Friday and missing Friday's run so that's what I did this morning. I went out-and-back to Wimbledon Forest. It was a nice morning and even though I was feeling a bit sluggish, my actual pace was faster than it felt. This is a good thing on the heels of yesterday's +11 miler.
The upcoming week is going to be tricky since I'll be travelling a bit.
PRE RUN
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Saturday, June 13, 2009
NEWSFLASH!
Just like Happy Days spun off Joanie Loves Chachi, the Today I Run blog has spun off the non-running but very entertaining Original versus Cover blog.
For those interested it can be found here http://originalversuscover.blogspot.com/.
Now back to your previously interrupted "running stuff" ....
For those interested it can be found here http://originalversuscover.blogspot.com/.
Now back to your previously interrupted "running stuff" ....
Small Group
OBJECTIVE
11 mi.@ 7:46-8:36
ACHIEVED
~11.2 mi.@ 8:24
~6:35 AM
The group was small today: Steph, Stacey and me. It was a good run. We went down to Rice University and back from Memorial Park. As the temperature pushed into the 80's, I was wearing down at the end. It was very warm by the time we finished. We did a nice job of holding the pace around 8:25-8:30 throughout the run.
PRE RUN
weight = 163
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, water, multivitamin, strawberry/1% milk smoothie & chicken fajita/grilled onion taco
11 mi.@ 7:46-8:36
ACHIEVED
~11.2 mi.@ 8:24
~6:35 AM
The group was small today: Steph, Stacey and me. It was a good run. We went down to Rice University and back from Memorial Park. As the temperature pushed into the 80's, I was wearing down at the end. It was very warm by the time we finished. We did a nice job of holding the pace around 8:25-8:30 throughout the run.
PRE RUN
weight = 163
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, water, multivitamin, strawberry/1% milk smoothie & chicken fajita/grilled onion taco
Friday, June 12, 2009
Goodbye to a Trusted Friend
OBJECTIVE
dynamic stretching warm-up
6 mi.@ 7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretching
6.2 mi.@ 7:53 w/6x2 min. intervals
5:45 AM
I intended to run yesterday morning but after getting up and getting ready ... it didn't happen. My Garmin failed again before I even got going and in my determination to "fix" it, time slipped away from me and the run didn't happen. I figured I'd run after work. That didn't happen either as I got home around 9:30 pm. So no run yesterday.
I am now officially without my Garmin as I sent it for repair yesterday. I concluded it must be something to do with the rechargeable battery. The technician I spoke with reached the same conclusion. Since the battery is not accessible to the untrained, I had to send the device to Olathe, Kansas where it will be for "10-14 days". I didn't realize my dependence on that handy little unit until now ... when I don't have the option to use it. I suppose I'm addicted as it's been with me for almost every run over the past two years.
So this morning I ventured out with my trusty Ironman and relied on myself to recall where each of the "mile markers" along the way is. Needless to say, I don't really know how I did over the 6 2-minute intervals. I ran each of them hard but there's no way to know if I hit the 6:11 pace that was my goal. I tend to think I was generally a bit slow. But I got the workout in which is the big thing.
I may try to run tonight after work. Depending on how I feel and when I get away from the office. Tomorrow's run is 11 miles. I haven't heard if there's going to be a group run or not.
PRE RUN
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching warm-up
6 mi.@ 7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretching
6.2 mi.@ 7:53 w/6x2 min. intervals
5:45 AM
I intended to run yesterday morning but after getting up and getting ready ... it didn't happen. My Garmin failed again before I even got going and in my determination to "fix" it, time slipped away from me and the run didn't happen. I figured I'd run after work. That didn't happen either as I got home around 9:30 pm. So no run yesterday.
I am now officially without my Garmin as I sent it for repair yesterday. I concluded it must be something to do with the rechargeable battery. The technician I spoke with reached the same conclusion. Since the battery is not accessible to the untrained, I had to send the device to Olathe, Kansas where it will be for "10-14 days". I didn't realize my dependence on that handy little unit until now ... when I don't have the option to use it. I suppose I'm addicted as it's been with me for almost every run over the past two years.
So this morning I ventured out with my trusty Ironman and relied on myself to recall where each of the "mile markers" along the way is. Needless to say, I don't really know how I did over the 6 2-minute intervals. I ran each of them hard but there's no way to know if I hit the 6:11 pace that was my goal. I tend to think I was generally a bit slow. But I got the workout in which is the big thing.
I may try to run tonight after work. Depending on how I feel and when I get away from the office. Tomorrow's run is 11 miles. I haven't heard if there's going to be a group run or not.
PRE RUN
water
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
Wednesday, June 10, 2009
Beat Up
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
~6.1 mi.@ 8:24 (Garmin failed before starting the run.)
4:21 AM
My legs are feeling pretty beat up from yesterday's garage run. I also didn't get a good night's sleep last night. This led to a lackluster run.
My stomach was upset while running which is extremely rare for me.
Anyway at least the run is "in the books" and I'm on to my day ... which is going to be particularly busy.
PRE RUN
POST RUN
water, multivitamin @ Kashi GoLean cereal
6 mi.@ 7:46-8:36
ACHIEVED
~6.1 mi.@ 8:24 (Garmin failed before starting the run.)
4:21 AM
My legs are feeling pretty beat up from yesterday's garage run. I also didn't get a good night's sleep last night. This led to a lackluster run.
My stomach was upset while running which is extremely rare for me.
Anyway at least the run is "in the books" and I'm on to my day ... which is going to be particularly busy.
PRE RUN
POST RUN
water, multivitamin @ Kashi GoLean cereal
Tuesday, June 9, 2009
Houston Hills?
OBJECTIVE
dynamic stretching
Warm up 1.5 mi.@ 8:37-9:46
6x2 min. hill repeats @ 6:11 w/2 min. active recoveries
Cool down 1.5 mi.@ 8:37-9:46
ACHIEVED
dynamic stretching (partial 3 of 8 ... that's all I could recall!)
WU .87 mi.
8:11/7:18/7:52/7:39/7:43/8:20
CD 2.10 mi.
5:46 AM 75° 94% 0 mph
I got a lead on a place near home to do a "hill workout". The struggle of course is to find any terrain with a sustained grade here in Houston. I remembered some people that I occasionally ran with a couple years ago talked about running in a parking garage. At the time I thought it was ridiculous. I dropped a note over to someone in the group and she told me about the Chasewood Bank parking garage. That's where I ended up this morning to give it a go.
Running on the incline was what I needed. All of the turns were not ideal. I don't think GPS triangulation works well in a concrete structure. Therefore, I'm not sure about my splits and distances. By the time I was done, I was ready to get out of there. The air was heavy and wasn't moving ... kind of like running in a sauna. Other than that it was good. The garage was six levels. Disappointingly I never made it to the top in 2 minutes. I came the closest on my first by making it +5 floors. I didn't ever make it that far up again. Since my recovery time was the same two minutes of run time, I would go down one or two flights of stairs to get back down to the ground in time to start again. I didn't see any traffic in the garage at all.
All in all, this is a good "hill" alternative for me. It's only a couple miles from the house and I can stage from the YMCA. Even though I missed all my splits, I think I came closer to getting what I needed out of the run than my "hill" runs the past couple of weeks.
PRE RUN
weight=160
water
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats w/1% milk
dynamic stretching
Warm up 1.5 mi.@ 8:37-9:46
6x2 min. hill repeats @ 6:11 w/2 min. active recoveries
Cool down 1.5 mi.@ 8:37-9:46
ACHIEVED
dynamic stretching (partial 3 of 8 ... that's all I could recall!)
WU .87 mi.
8:11/7:18/7:52/7:39/7:43/8:20
CD 2.10 mi.
5:46 AM 75° 94% 0 mph
I got a lead on a place near home to do a "hill workout". The struggle of course is to find any terrain with a sustained grade here in Houston. I remembered some people that I occasionally ran with a couple years ago talked about running in a parking garage. At the time I thought it was ridiculous. I dropped a note over to someone in the group and she told me about the Chasewood Bank parking garage. That's where I ended up this morning to give it a go.
Running on the incline was what I needed. All of the turns were not ideal. I don't think GPS triangulation works well in a concrete structure. Therefore, I'm not sure about my splits and distances. By the time I was done, I was ready to get out of there. The air was heavy and wasn't moving ... kind of like running in a sauna. Other than that it was good. The garage was six levels. Disappointingly I never made it to the top in 2 minutes. I came the closest on my first by making it +5 floors. I didn't ever make it that far up again. Since my recovery time was the same two minutes of run time, I would go down one or two flights of stairs to get back down to the ground in time to start again. I didn't see any traffic in the garage at all.
All in all, this is a good "hill" alternative for me. It's only a couple miles from the house and I can stage from the YMCA. Even though I missed all my splits, I think I came closer to getting what I needed out of the run than my "hill" runs the past couple of weeks.
PRE RUN
weight=160
water
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats w/1% milk
Monday, June 8, 2009
Under the Full Moon
OBJECTIVE
6 mi.@ 7:46-8:36
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
ACHIEVED
6.18 mi.@ 8:08
one-leg hop 2x20 sec.
sprints 2x20 sec. (still looking for anything resembling a hill!)
4:58 AM 66° 100% 0 mph
I'm feeling confident about my running right now which is a really nice thing. I know this can be fleeting so I'm just trying to avoid my tendency of over analyzing. I'm just going to enjoy it while I've got it and keep on track with my training plan.
PRE RUN
weight = 161
water
POST RUN
water, multivitamin @ oatmeal w/brown sugar & 1% milk
6 mi.@ 7:46-8:36
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
ACHIEVED
6.18 mi.@ 8:08
one-leg hop 2x20 sec.
sprints 2x20 sec. (still looking for anything resembling a hill!)
4:58 AM 66° 100% 0 mph
I'm feeling confident about my running right now which is a really nice thing. I know this can be fleeting so I'm just trying to avoid my tendency of over analyzing. I'm just going to enjoy it while I've got it and keep on track with my training plan.
PRE RUN
weight = 161
water
POST RUN
water, multivitamin @ oatmeal w/brown sugar & 1% milk
Sunday, June 7, 2009
Training Schedule: June 7 - 13
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
6x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Base Run & Resistance Workout
6 mi.@ base pace
THURSDAY - Fartlek Run
dynamic stretching warm-up
6 mi.@ base pace w/6x2 min. intervals @ 3K pace "sprinkled in"
FRIDAY - Base Run & Resistance Workout
6 mi.@ base pace
SATURDAY - Endurance Run
11 mi.@ base pace
Base Pace = 7:46 - 8:36
3K Pace = 6:11
Recovery Pace = 8:37 - 9:47
Proprioceptive Cue: Driving the Thigh
MONDAY - Base Run + Drills
6 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
6x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Base Run & Resistance Workout
6 mi.@ base pace
THURSDAY - Fartlek Run
dynamic stretching warm-up
6 mi.@ base pace w/6x2 min. intervals @ 3K pace "sprinkled in"
FRIDAY - Base Run & Resistance Workout
6 mi.@ base pace
SATURDAY - Endurance Run
11 mi.@ base pace
Base Pace = 7:46 - 8:36
3K Pace = 6:11
Recovery Pace = 8:37 - 9:47
Proprioceptive Cue: Driving the Thigh
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