OBJECTIVE
14 mi.@ 7:53-8:44
ACHIEVED
14.01 mi.@ 8:28
6:16 AM 79° 76% 0 mph
This was a tough one ... for whatever reason ... ??? One of those "character building" runs we all have on occasion .... Glad it's over!
PRE RUN
weight=161
water, 500mg glutamine & low-fat granola w/skim milk
POST RUN
SlimFast & water
Later, water, multivitamin & PBJ smoothie w/spirulina
Monday, July 5, 2010
Sunday, July 4, 2010
OBJECTIVE
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
Thursday, July 1, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD
total time = 1:04:54
total distance = 7.94 mi.
5:41 AM 76° 84% 5 mph intermittent light rain
Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.
Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.
PRE RUN
weight=161.5
ginger snaps & water
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD
total time = 1:04:54
total distance = 7.94 mi.
5:41 AM 76° 84% 5 mph intermittent light rain
Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.
Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.
PRE RUN
weight=161.5
ginger snaps & water
POST RUN
SlimFast & multivitamin
Wednesday, June 30, 2010
OBJECTIVE
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
Tuesday, June 29, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
Monday, June 28, 2010
Saturday, June 26, 2010
OBJECTIVE
13 mi.@ 7:53-8:44
ACHIEVED
14 mi.@ 8:36
5:37 AM 80° 83% 1 mph
It was good to get back in town and run with the group this morning. I didn't have high expectations for this run due to spending my day on airplanes yesterday and getting limited sleep and poor nutrition over the past week. I was glad to be running this distance with others. Today's edition included: Stephanie, Augie, Jonathan, Randy, Josh and me. After about 6 miles, Steph, Augie and Jonathan broke it off and headed back to the park. Randy, Josh and I continued on. The pace felt harder than it should have but I was happy to get it done.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
13 mi.@ 7:53-8:44
ACHIEVED
14 mi.@ 8:36
5:37 AM 80° 83% 1 mph
It was good to get back in town and run with the group this morning. I didn't have high expectations for this run due to spending my day on airplanes yesterday and getting limited sleep and poor nutrition over the past week. I was glad to be running this distance with others. Today's edition included: Stephanie, Augie, Jonathan, Randy, Josh and me. After about 6 miles, Steph, Augie and Jonathan broke it off and headed back to the park. Randy, Josh and I continued on. The pace felt harder than it should have but I was happy to get it done.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Thursday, June 24, 2010
6.44 mi.@ 8:32
6:26 AM 81° 69% 4 mph
Arrived in Philadelphia last night. Caught the Phillies game which was a very good one. Jimmy Rollins hit a 3-run homer in the bottom of the ninth to when the game. Going to the afternoon game later today.
Our hotel is in Essington which is near the airport. Got this 6-miler in this morning from the hotel. It was humid but not as much as at home. Run near some waterway part of the way. Also run on a road with some very tall grass (+10') on either side. It was like running through a tunnel. Eerie and interesting at the same time ....
6:26 AM 81° 69% 4 mph
Arrived in Philadelphia last night. Caught the Phillies game which was a very good one. Jimmy Rollins hit a 3-run homer in the bottom of the ninth to when the game. Going to the afternoon game later today.
Our hotel is in Essington which is near the airport. Got this 6-miler in this morning from the hotel. It was humid but not as much as at home. Run near some waterway part of the way. Also run on a road with some very tall grass (+10') on either side. It was like running through a tunnel. Eerie and interesting at the same time ....
Tuesday, June 22, 2010
Exploring from the hotel in College Park, Maryland. Turned into a warm-up ....
Found the University of Maryland while out for a morning run. Decided to roll out the 10x400 intervals that are on my training schedule for this week. Surprised by how good I felt. Target pace was 94 seconds. Hit them at:
85
90
90
89
86
90
89
91
91
84
Found the University of Maryland while out for a morning run. Decided to roll out the 10x400 intervals that are on my training schedule for this week. Surprised by how good I felt. Target pace was 94 seconds. Hit them at:
85
90
90
89
86
90
89
91
91
84
Monday, June 21, 2010
Sunday, June 20, 2010
OBJECTIVE
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
7.20 mi.@ 8:28
2x20 sec. stiff-legged running
2x20 sec. running no arms
6:13 AM 76° 93% 0 mph
Yes, Sunday is typically my rest day. Yes, my body needs the rest. However I'm not sure how my schedule is going to work out over the coming week so I figured I better get it while I can.
Felt okay this morning once I loosened up.
PRE RUN
weight=164.5
water, crisp rice cereal w/skim milk
POST RUN
water, multivitamin, GrapeNuts cereal w/skim milk, English muffin w/butter, cinnamon sugar & honey
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
7.20 mi.@ 8:28
2x20 sec. stiff-legged running
2x20 sec. running no arms
6:13 AM 76° 93% 0 mph
Yes, Sunday is typically my rest day. Yes, my body needs the rest. However I'm not sure how my schedule is going to work out over the coming week so I figured I better get it while I can.
Felt okay this morning once I loosened up.
PRE RUN
weight=164.5
water, crisp rice cereal w/skim milk
POST RUN
water, multivitamin, GrapeNuts cereal w/skim milk, English muffin w/butter, cinnamon sugar & honey
Saturday, June 19, 2010
OBJECTIVE
12 mi.@ 7:53-8:44
ACHIEVED
12.31 mi.@ 8:27
6:02 AM 79° 78% 0 mph
On my mind during today's run ....
Our world isn't quite the same as it was yesterday. A bright light has gone out. A dear family friend, Travis Poll, has left this mortal existence. Throughout life he received accolades for his athletic pursuits and, later, his coaching. But more than this, he was a living example of a wonderful, caring person ... father, husband, brother and son.
God speed, my friend. Your time with us was short but you've proven all you can here in the minor leagues of life. Your call up to the Majors is well deserved. We will miss you as we carry on here without you. By the way, since you're there first, you're designated manager of our heavenly softball team. Be sure everything is ready when the rest of us join you!
Our love goes out to Travis' wife, young children, brothers, sister and dad.
PRE RUN
water and oatmeal w/brown sugar & skim milk
POST RUN
SlimFast and water
Later, PBJ smoothie
12 mi.@ 7:53-8:44
ACHIEVED
12.31 mi.@ 8:27
6:02 AM 79° 78% 0 mph
On my mind during today's run ....
Our world isn't quite the same as it was yesterday. A bright light has gone out. A dear family friend, Travis Poll, has left this mortal existence. Throughout life he received accolades for his athletic pursuits and, later, his coaching. But more than this, he was a living example of a wonderful, caring person ... father, husband, brother and son.
God speed, my friend. Your time with us was short but you've proven all you can here in the minor leagues of life. Your call up to the Majors is well deserved. We will miss you as we carry on here without you. By the way, since you're there first, you're designated manager of our heavenly softball team. Be sure everything is ready when the rest of us join you!
Our love goes out to Travis' wife, young children, brothers, sister and dad.
PRE RUN
water and oatmeal w/brown sugar & skim milk
POST RUN
SlimFast and water
Later, PBJ smoothie
Friday, June 18, 2010
Thursday, June 17, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Back to the Track
OBJECTIVE
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
Monday, June 14, 2010
OBJECTIVE
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
Saturday, June 12, 2010
OBJECTIVE
8 mi.@ 7:53-8:44
ACHIEVED
8.39 mi.@ 8:12
6:16 AM 81° 87% 1 mph
Inadvertently started about 15 minutes after the ChampionsFit group left the Y. This ended up being a good thing. While going out on this out-and-back, I saw several runners coming back. This gave me a chance to "go fishing" on the way back in. Reeling them in one by one. ha! Gave my mind something to do.
Next week starts the "Build Phase" of training. I'll be focused on increasing aerobic capacity and endurance. I'll also work on building "fatigue resistance" at 3K and 10K pace.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/skim milk
8 mi.@ 7:53-8:44
ACHIEVED
8.39 mi.@ 8:12
6:16 AM 81° 87% 1 mph
Inadvertently started about 15 minutes after the ChampionsFit group left the Y. This ended up being a good thing. While going out on this out-and-back, I saw several runners coming back. This gave me a chance to "go fishing" on the way back in. Reeling them in one by one. ha! Gave my mind something to do.
Next week starts the "Build Phase" of training. I'll be focused on increasing aerobic capacity and endurance. I'll also work on building "fatigue resistance" at 3K and 10K pace.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, June 11, 2010
Thursday, June 10, 2010
OBJECTIVE
dynamic stretch
5 mi.@ 7:53-8:44 w/4x2 min.@ 6:18 "sprinkled in"
ACHIEVED
5.25 mi.@ 8:10 w/4x2 min.@ 6:16/6:11/6:11/6:08
10:40 PM 81° 77% 5 mph
This one almost didn't happen. Couldn't run this morning due to some work matters needing attention. By the time I got away from the office, it was late. Decided I wasn't going to let the situation break my 28-day streak of consistent training. I felt a little uneasy finishing up my fartlek run at Memorial Park at 11:30 pm but I got it in. It wasn't the greatest run. I suspect the long work day and sloppy nutrition and hydration throughout the day didn't help.
PRE RUN
water
POST RUN
SlimFast & water
chicken fajita taco, black bean burrito & water
dynamic stretch
5 mi.@ 7:53-8:44 w/4x2 min.@ 6:18 "sprinkled in"
ACHIEVED
5.25 mi.@ 8:10 w/4x2 min.@ 6:16/6:11/6:11/6:08
10:40 PM 81° 77% 5 mph
This one almost didn't happen. Couldn't run this morning due to some work matters needing attention. By the time I got away from the office, it was late. Decided I wasn't going to let the situation break my 28-day streak of consistent training. I felt a little uneasy finishing up my fartlek run at Memorial Park at 11:30 pm but I got it in. It wasn't the greatest run. I suspect the long work day and sloppy nutrition and hydration throughout the day didn't help.
PRE RUN
water
POST RUN
SlimFast & water
chicken fajita taco, black bean burrito & water
Wednesday, June 9, 2010
Tuesday, June 8, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
4x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
4 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.7
6.0 / 7.8
6.0 / 7.9
6.0 / 7.9
1.5 mi. CD (incline=1.0)
total distance ~4.9 mi.
~6:00 AM
Generally felt pretty good this morning.
PRE RUN
weight=166.5
water
POST RUN
SlimFast
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
4x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
4 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.7
6.0 / 7.8
6.0 / 7.9
6.0 / 7.9
1.5 mi. CD (incline=1.0)
total distance ~4.9 mi.
~6:00 AM
Generally felt pretty good this morning.
PRE RUN
weight=166.5
water
POST RUN
SlimFast
Monday, June 7, 2010
OBJECTIVE
5 mi.@ 7:53-8:44
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:32
2x20 sec. high knees
2x20 sec. bounding
5:26 AM 77° 91% 0 mph
Started out slow. Felt a bit "heavy" throughout. This is a "recovery week" and comes at a good time for me!
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & crisp rice cereal w/skim milk
5 mi.@ 7:53-8:44
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:32
2x20 sec. high knees
2x20 sec. bounding
5:26 AM 77° 91% 0 mph
Started out slow. Felt a bit "heavy" throughout. This is a "recovery week" and comes at a good time for me!
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & crisp rice cereal w/skim milk
Saturday, June 5, 2010
OBJECTIVE
11 mi.@ 7:53-8:44
ACHIEVED
11.17 mi.@ 8:16
6:01 AM 77° 76% 0 mph
Felt pretty good today. I took some time yesterday to see how my runs were progressing at this same time last year. I was pleasantly surprised to see that I'm in the same range, distance- and time-wise, this year. I also noted that I was feeling a bit beat up and run down at the same point in last year's training cycle. Not unlike how I'm feeling now. Great news! I must be on track.
PRE RUN
water & Clif bar
POST RUN
SlimFast
Later, orange juice & Kashi GoLean cereal w/skim milk
11 mi.@ 7:53-8:44
ACHIEVED
11.17 mi.@ 8:16
6:01 AM 77° 76% 0 mph
Felt pretty good today. I took some time yesterday to see how my runs were progressing at this same time last year. I was pleasantly surprised to see that I'm in the same range, distance- and time-wise, this year. I also noted that I was feeling a bit beat up and run down at the same point in last year's training cycle. Not unlike how I'm feeling now. Great news! I must be on track.
PRE RUN
water & Clif bar
POST RUN
SlimFast
Later, orange juice & Kashi GoLean cereal w/skim milk
Friday, June 4, 2010
OBJECTIVE
6 mi.@ 7:53-8:44
ACHIEVED
6.18 mi.@ 8:22
5:21 AM 72° 88% 1 mph
My Achilles were extremely tight starting out this morning. My calves were tight too. Fortunately this sorted itself out after about a mile.
PRE RUN
weight=167
orange juice
POST RUN
orange juice, multivitamin & low-fat granola w/skim milk
6 mi.@ 7:53-8:44
ACHIEVED
6.18 mi.@ 8:22
5:21 AM 72° 88% 1 mph
My Achilles were extremely tight starting out this morning. My calves were tight too. Fortunately this sorted itself out after about a mile.
PRE RUN
weight=167
orange juice
POST RUN
orange juice, multivitamin & low-fat granola w/skim milk
Thursday, June 3, 2010
OBJECTIVE
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x2 min.@ 6:18 "sprinkled in"
ACHIEVED
dynamic warm-up
6.24 mi.@ 7:51 w/6x2 min.@ 6:09/6:07/6:10/6:20/6:11/5:58
5:36 AM 71° 87% 2 mph
Decent run given the eight-hour turnaround since last night's run. However, I was feeling pretty gassed the last couple of hard sets.
Have to confess to only running hard for 90 seconds during my first set. I screwed up and didn't check my watch closely before starting. It was still set for last week's 90 second bursts rather than today's 2 minute bursts. Duh!
PRE RUN
weight=165.5 (suspect dehydration rather than "real" weight loss)
water
POST RUN
water, multivitamin & Kashi GoLean cereal
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x2 min.@ 6:18 "sprinkled in"
ACHIEVED
dynamic warm-up
6.24 mi.@ 7:51 w/6x2 min.@ 6:09/6:07/6:10/6:20/6:11/5:58
5:36 AM 71° 87% 2 mph
Decent run given the eight-hour turnaround since last night's run. However, I was feeling pretty gassed the last couple of hard sets.
Have to confess to only running hard for 90 seconds during my first set. I screwed up and didn't check my watch closely before starting. It was still set for last week's 90 second bursts rather than today's 2 minute bursts. Duh!
PRE RUN
weight=165.5 (suspect dehydration rather than "real" weight loss)
water
POST RUN
water, multivitamin & Kashi GoLean cereal
Wednesday, June 2, 2010
OBJECTIVE
6 mi.@ 7:53-8:44
ACHIEVED
6.05 mi.@ 8:39
8:17 PM 81° 62% 3 mph
Didn't run this morning due to Cameron's Senior Awards Ceremony. After a late day in the office, stopped at Memorial Park for a couple of loops. Just looking to add to my weekly mileage. Saw Josh at the park. He must have been doing speed work since the first time I saw him, he just few past me.
PRE RUN
water
POST RUN
SlimFast
6 mi.@ 7:53-8:44
ACHIEVED
6.05 mi.@ 8:39
8:17 PM 81° 62% 3 mph
Didn't run this morning due to Cameron's Senior Awards Ceremony. After a late day in the office, stopped at Memorial Park for a couple of loops. Just looking to add to my weekly mileage. Saw Josh at the park. He must have been doing speed work since the first time I saw him, he just few past me.
PRE RUN
water
POST RUN
SlimFast
Tuesday, June 1, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.3
6.0 / 7.5
6.0 / 7.5
6.0 / 7.5
6.0 / 7.6
6.0 / 7.7
1.5 mi. CD (incline=1.0)
total distance ~5.5 mi.
~5:30 AM
Saucony Fastwitch felt good. I felt good. Feels like I'm regaining my fitness.
PRE RUN
weight=167
water
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.3
6.0 / 7.5
6.0 / 7.5
6.0 / 7.5
6.0 / 7.6
6.0 / 7.7
1.5 mi. CD (incline=1.0)
total distance ~5.5 mi.
~5:30 AM
Saucony Fastwitch felt good. I felt good. Feels like I'm regaining my fitness.
PRE RUN
weight=167
water
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal
Monday, May 31, 2010
OBJECTIVE
6 mi.@ 7:53-8:44
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
6.15 mi.@ 8:12
2x20 sec. one-leg hop
2x20 sec. no-arm running
2x20 sec. power skipping
6:29 AM 74° 91% 0 mph
Felt pretty good this morning. That was a bit surprising since both knees had soreness under the kneecap after Saturday's run and throughout yesterday.
Saucony Fastwitch 3's arrived in the mail Friday. I plan to break them out for tomorrow's treadmill run. They're light ... like 7.3 ounces light!
PRE RUN
weight=167
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
6 mi.@ 7:53-8:44
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
6.15 mi.@ 8:12
2x20 sec. one-leg hop
2x20 sec. no-arm running
2x20 sec. power skipping
6:29 AM 74° 91% 0 mph
Felt pretty good this morning. That was a bit surprising since both knees had soreness under the kneecap after Saturday's run and throughout yesterday.
Saucony Fastwitch 3's arrived in the mail Friday. I plan to break them out for tomorrow's treadmill run. They're light ... like 7.3 ounces light!
PRE RUN
weight=167
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, May 29, 2010
OBJECTIVE
10 mi.@ 7:53-8:44
ACHIEVED
12.22 mi.@ 8:24
6:39 AM 78° 59% 1 mph
Strange data from today's run. First, I ran farther than planned. I was feeling okay when we arrived at the split off for me to head back for my scheduled 10 miles. Since I was okay, I figured I'd just add on a couple more miles and finish with the group.
Second, I'm shocked that the temperature was only 78° and the humidity only 59%. The humidity felt much higher and the temperature was obviously on its way higher over the last few miles before we finished.
Today's group was Stephanie, Laurie, Randy, Stacey (who I met for the first time today), and me. It was great to be back running with the group. They really help me get through the long runs!
PRE RUN
weight=166.5
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
10 mi.@ 7:53-8:44
ACHIEVED
12.22 mi.@ 8:24
6:39 AM 78° 59% 1 mph
Strange data from today's run. First, I ran farther than planned. I was feeling okay when we arrived at the split off for me to head back for my scheduled 10 miles. Since I was okay, I figured I'd just add on a couple more miles and finish with the group.
Second, I'm shocked that the temperature was only 78° and the humidity only 59%. The humidity felt much higher and the temperature was obviously on its way higher over the last few miles before we finished.
Today's group was Stephanie, Laurie, Randy, Stacey (who I met for the first time today), and me. It was great to be back running with the group. They really help me get through the long runs!
PRE RUN
weight=166.5
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Friday, May 28, 2010
Thursday, May 27, 2010
OBJECTIVE
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x90 sec. intervals @ 6:18 "sprinkled in"
ACHIEVED
dynamic stretch
6.19 mi.@ 7:56 w/6x90 sec. @ 6:16/6:05/6:13/6:20/6:02/5:49
5:41 AM 70° 89% 0 mph
This was the first run since starting back at it 11 days ago that I've actually felt good. Breakthrough ... ??? Let's hope ....
PRE RUN
weight=167
water
POST RUN
SlimFast, multivitamin & vitamin E
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x90 sec. intervals @ 6:18 "sprinkled in"
ACHIEVED
dynamic stretch
6.19 mi.@ 7:56 w/6x90 sec. @ 6:16/6:05/6:13/6:20/6:02/5:49
5:41 AM 70° 89% 0 mph
This was the first run since starting back at it 11 days ago that I've actually felt good. Breakthrough ... ??? Let's hope ....
PRE RUN
weight=167
water
POST RUN
SlimFast, multivitamin & vitamin E
Wednesday, May 26, 2010
Tuesday, May 25, 2010
Tip of the Hat
Today marks the seventy-fifth anniversary of what is most likely the greatest individual athletic performance in history. On March 25, 1935, Jesse Owens was competing for Ohio State University at a track meet held in Ann Arbor, Michigan, home of arch-rival University of Michigan. To make the story short, in a span of 45 minutes Owens set world records in four separate individual events - 100-yard dash, long jump, 220-yard dash, and 220-yard low hurdles. Nothing of this nature had been accomplished before or since. Don't scoff at the era either. Owens' supreme athletic prowess is demonstrated by his 1935 long jump - had he been jumping in the 2008 Olympics and achieved the same distance, he would have placed seventh. This was an event which some say Jesse didn't fully focus or train.
Jesse Owens, May 25, 1935, 220-yard dash, Ann Arbor, Michigan
Jesse Owens, May 25, 1935, 220-yard dash, Ann Arbor, Michigan
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x90 sec. hill repetitions @ 5:56 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
4.0 / 6.0
5.5 / 6.5
5.5 / 6.5
6.0 / 7.0
6.0 / 7.0
6.0 / 7.4
1.5 mi. CD (incline=1.0)
total distance ~5.35 mi.
~5:30 AM
I'm still getting comfortable with the treadmill. I've read there's variability between machines and the belts are oftentimes not calibrated properly. I did learn today that 6.0 is the steepest incline the Precor treadmills at 24 Hour Fitness have available. I also learned what it feels like to run 7.4 mph on a 6.0 incline. I also concluded that the Precor machines can't break intervals down into fractions of a minute. So instead of 90 second intervals with 2 minute breaks, I ended up with 2 minute intervals with 2 minute breaks. And I acknowledge that I'm still not running my intervals fast enough ... even on a 6.0 incline.
PRE RUN
water
POST RUN
SlimFast
Later, PBJ smoothie
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x90 sec. hill repetitions @ 5:56 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
4.0 / 6.0
5.5 / 6.5
5.5 / 6.5
6.0 / 7.0
6.0 / 7.0
6.0 / 7.4
1.5 mi. CD (incline=1.0)
total distance ~5.35 mi.
~5:30 AM
I'm still getting comfortable with the treadmill. I've read there's variability between machines and the belts are oftentimes not calibrated properly. I did learn today that 6.0 is the steepest incline the Precor treadmills at 24 Hour Fitness have available. I also learned what it feels like to run 7.4 mph on a 6.0 incline. I also concluded that the Precor machines can't break intervals down into fractions of a minute. So instead of 90 second intervals with 2 minute breaks, I ended up with 2 minute intervals with 2 minute breaks. And I acknowledge that I'm still not running my intervals fast enough ... even on a 6.0 incline.
PRE RUN
water
POST RUN
SlimFast
Later, PBJ smoothie
Monday, May 24, 2010
OBJECTIVE
6 mi.@ 7:53-8:44
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
6.19 mi.@ 8:23
2x20 sec. one-legged hops
2x20 sec. no-armed running
5:38 AM 75° 89% 2 mph
I keep telling myself I'll feel better in a couple weeks ... just tough it out. "Hills" tomorrow.
PRE RUN
weight=167.5
water & a couple bites of homemade granola
POST RUN
water, multivitamin & Life cereal w/skim milk
6 mi.@ 7:53-8:44
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
6.19 mi.@ 8:23
2x20 sec. one-legged hops
2x20 sec. no-armed running
5:38 AM 75° 89% 2 mph
I keep telling myself I'll feel better in a couple weeks ... just tough it out. "Hills" tomorrow.
PRE RUN
weight=167.5
water & a couple bites of homemade granola
POST RUN
water, multivitamin & Life cereal w/skim milk
Sunday, May 23, 2010
Friday, May 21, 2010
Thursday, May 20, 2010
Ragged Fartlek
OBJECTIVE
dynamic stretching warm-up
5.5 mi.@ 7:53-8:44 w/6x75 sec.@ 6:18 sprinkled in
ACHIEVED
5.52 mi.@ 8:02 w/6x75 seconds @ 6:16/6:15/6:14/6:04/6:07/6:05
6:21 AM 74° 92% 3 mph
Nothing like a good ole, ragged fartlek to let you know what kind of shape you're in. Conclusion: not in very good shape. It's a bit disheartening to be at this low volume and be struggling. It doesn't seem like I'm recovering from these workouts as quickly as I should be. And the workouts "feel" harder than I think they should. I know it's just the process of building back the fitness that I've lost while out for the injury. Knowing what's going on doesn't make it any less frustrating!
Sidenote: I think I saw a dead man on my run today. It's strange because I've been running through the same neighborhoods for over three years now. The route I took today added on a short section that I've only taken maybe 4 times before. One of those times was this past Monday. While on this section I noticed an older man with a cane coming out to get his newspaper in the predawn's light. I said,"hello" but didn't hear a response from him. So this morning when I rounded the corner I saw a sheriff's car on the street and the paramedics pulling up. As I got closer, I saw the old man with the cane face down on the sidewalk. It didn't look good. Strange thing.
A little while after that, one of these bad boys flew up behind me and right over my head. I could have reached up and touched it!
Very strange day!
PRE RUN
weight=168.5
water & honey bunches of oats w/skim milk
POST RUN
water, multivitamin & corn chex w/skim milk
dynamic stretching warm-up
5.5 mi.@ 7:53-8:44 w/6x75 sec.@ 6:18 sprinkled in
ACHIEVED
5.52 mi.@ 8:02 w/6x75 seconds @ 6:16/6:15/6:14/6:04/6:07/6:05
6:21 AM 74° 92% 3 mph
Nothing like a good ole, ragged fartlek to let you know what kind of shape you're in. Conclusion: not in very good shape. It's a bit disheartening to be at this low volume and be struggling. It doesn't seem like I'm recovering from these workouts as quickly as I should be. And the workouts "feel" harder than I think they should. I know it's just the process of building back the fitness that I've lost while out for the injury. Knowing what's going on doesn't make it any less frustrating!
Sidenote: I think I saw a dead man on my run today. It's strange because I've been running through the same neighborhoods for over three years now. The route I took today added on a short section that I've only taken maybe 4 times before. One of those times was this past Monday. While on this section I noticed an older man with a cane coming out to get his newspaper in the predawn's light. I said,"hello" but didn't hear a response from him. So this morning when I rounded the corner I saw a sheriff's car on the street and the paramedics pulling up. As I got closer, I saw the old man with the cane face down on the sidewalk. It didn't look good. Strange thing.
A little while after that, one of these bad boys flew up behind me and right over my head. I could have reached up and touched it!
Very strange day!
PRE RUN
weight=168.5
water & honey bunches of oats w/skim milk
POST RUN
water, multivitamin & corn chex w/skim milk
Wednesday, May 19, 2010
Tuesday, May 18, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x75 sec. hill repetitions @ 5:56 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
4.0 / 7.0
4.0 / 7.0
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
1.5 mi. CD (incline=1.0)
total distance ~ 5.47 mi.
~ 6 AM
I'm not a "treadmill guy". In fact before today I've only been on a treadmill twice in my life - once for a gait analysis while buying running shoes and later for a stress test to check my heart. So today was a chance for me to get acclimated. I'm not quite there yet but closer. I obviously wasn't hitting my targeted times for the workout but at 7.5 miles per hour I was pounding the belt a lot harder than anyone around me. I can't imagine what it would be like at my targeted 5:56/mi. (or ~10 mph) pace. I also don't have enough confidence to just hop on the belt at 10 mph without turning into George Jetson.
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & crisp rice cereal w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
6x75 sec. hill repetitions @ 5:56 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
6 x 2 min. w/2 min. active recovery
Incline/MPH
4.0 / 7.0
4.0 / 7.0
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
4.5 / 7.5
1.5 mi. CD (incline=1.0)
total distance ~ 5.47 mi.
~ 6 AM
I'm not a "treadmill guy". In fact before today I've only been on a treadmill twice in my life - once for a gait analysis while buying running shoes and later for a stress test to check my heart. So today was a chance for me to get acclimated. I'm not quite there yet but closer. I obviously wasn't hitting my targeted times for the workout but at 7.5 miles per hour I was pounding the belt a lot harder than anyone around me. I can't imagine what it would be like at my targeted 5:56/mi. (or ~10 mph) pace. I also don't have enough confidence to just hop on the belt at 10 mph without turning into George Jetson.
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & crisp rice cereal w/skim milk
Monday, May 17, 2010
Saturday, May 15, 2010
Monday, May 10, 2010
Friday, May 7, 2010
Tuesday, May 4, 2010
Monday, May 3, 2010
Monday, April 26, 2010
Monday, April 19, 2010
Sunday, April 18, 2010
Saturday, April 17, 2010
When is a Straight Line Not the Fastest Route from Point A to Point B?
4.05 mi.@ 7:44
Mizuno Wave Rider 12
When you're a distance runner a straight line isn't the fastest route between two points. Now don't get me wrong. I'm not talking about running all the tangents on a marathon course to save yourself strides at the end. The "straight line" approach doesn't work so well when each foot is on that "line" stride after stride after stride. My way of thinking of it is that you're effectively walking a tight rope. That can become tedious on a 26.2 mile (or even 10 kilometer) trek. It also causes a number of serious deficiencies and inefficiencies in your running biomechanics. According to the doctor I'm working with, my calf strain (a type of repetitive muscle strain) is being caused by my feet landing "on the same line" stride after stride. Based on the wear pattern on my shoes and observation, there's really no disputing this. He believes that "opening up my stride" will remedy my calf problems and avert the knee problems that were most likely next in line.
So I'm learning to walk again. And it's very hard!
A straight line isn't the fastest route from point to point when it causes an injury which puts you on the sidelines!
Mizuno Wave Rider 12
When you're a distance runner a straight line isn't the fastest route between two points. Now don't get me wrong. I'm not talking about running all the tangents on a marathon course to save yourself strides at the end. The "straight line" approach doesn't work so well when each foot is on that "line" stride after stride after stride. My way of thinking of it is that you're effectively walking a tight rope. That can become tedious on a 26.2 mile (or even 10 kilometer) trek. It also causes a number of serious deficiencies and inefficiencies in your running biomechanics. According to the doctor I'm working with, my calf strain (a type of repetitive muscle strain) is being caused by my feet landing "on the same line" stride after stride. Based on the wear pattern on my shoes and observation, there's really no disputing this. He believes that "opening up my stride" will remedy my calf problems and avert the knee problems that were most likely next in line.
So I'm learning to walk again. And it's very hard!
A straight line isn't the fastest route from point to point when it causes an injury which puts you on the sidelines!
Thursday, April 15, 2010
I Ran Today!
3.12 mi.@ 8:05
Mizuno Wave Rider 12
Good news. I ran today! A couple quick facts:
I'm injured.
I won't be going to Boston.
I'm very disappointed.
I'm getting treatment.
The symptoms - painfully tight calves - are being treated and seem to be responding well.
The cause - a biomechanical flaw in my gait - is going to take time to correct.
I entered the St. George marathon lottery and hope to get pulled. If not, I'll look for another fall marathon. Any suggestions?
I'll fill in more of the details in future blog entries.
Mizuno Wave Rider 12
Good news. I ran today! A couple quick facts:
I'm injured.
I won't be going to Boston.
I'm very disappointed.
I'm getting treatment.
The symptoms - painfully tight calves - are being treated and seem to be responding well.
The cause - a biomechanical flaw in my gait - is going to take time to correct.
I entered the St. George marathon lottery and hope to get pulled. If not, I'll look for another fall marathon. Any suggestions?
I'll fill in more of the details in future blog entries.
Tuesday, April 6, 2010
Friday, April 2, 2010
Thursday, April 1, 2010
Wednesday, March 31, 2010
Thursday, March 25, 2010
Wednesday, March 24, 2010
Tuesday, March 23, 2010
OBJECTIVE
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K@ 6:50
2K@ 6:32
1K@ 6:14
800m@ 5:58
1.11 mi. CD
5:39 AM 42° 90% 0 mph
Spent much of this workout wondering if I would be able to get it done. Happy that I did! Legs are just feeling dead; like I can't get the turnover I'd like ....
PRE RUN
weight=164.5
water
POST RUN
water, multivitamin & Life cereal w/skim milk
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K@ 6:50
2K@ 6:32
1K@ 6:14
800m@ 5:58
1.11 mi. CD
5:39 AM 42° 90% 0 mph
Spent much of this workout wondering if I would be able to get it done. Happy that I did! Legs are just feeling dead; like I can't get the turnover I'd like ....
PRE RUN
weight=164.5
water
POST RUN
water, multivitamin & Life cereal w/skim milk
Monday, March 22, 2010
OBJECTIVE
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
10.09 mi.@ 8:00
2x20 sec. stiff-legged run
2x20 sec. running no arms
5:14 AM 41° 71% 1 mph
Since the half marathon on Saturday, my legs have felt more beat up than it seems they should. I'm not sure what the cause is. Maybe wearing racing flats. Maybe running on uneven trails. Maybe missing the month of February's training. Maybe not cooling down and stretching quite right. I'm not sure but I know they were pretty shredded.
They were still feeling this way when I set out this morning. I wondered how it would go. But it turned out to be a nice steady run on a cool morning. Happy to have it in the books and happy that my legs loosened up after a mile or two.
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & frosted mini wheats w/skim milk
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
10.09 mi.@ 8:00
2x20 sec. stiff-legged run
2x20 sec. running no arms
5:14 AM 41° 71% 1 mph
Since the half marathon on Saturday, my legs have felt more beat up than it seems they should. I'm not sure what the cause is. Maybe wearing racing flats. Maybe running on uneven trails. Maybe missing the month of February's training. Maybe not cooling down and stretching quite right. I'm not sure but I know they were pretty shredded.
They were still feeling this way when I set out this morning. I wondered how it would go. But it turned out to be a nice steady run on a cool morning. Happy to have it in the books and happy that my legs loosened up after a mile or two.
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & frosted mini wheats w/skim milk
Sunday, March 21, 2010
Training Schedule: March 21 - 27
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - Mixed Intervals
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
2 mi. warm-up @ 8:30-9:40
8 mi. @ 6:52
2 mi. cool down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
22 mi.@ 7:38-8:29
SUNDAY - Rest
MONDAY - Base Run + Drills
10 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - Mixed Intervals
dynamic stretching warm up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 min. active recovery
1x2K @ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
2 mi. warm-up @ 8:30-9:40
8 mi. @ 6:52
2 mi. cool down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
22 mi.@ 7:38-8:29
Saturday, March 20, 2010
Seabrook Lucky Trails Half Marathon
OBJECTIVE
Perfect race: 6:52/mi. = 1:30:38
ACHIEVED
Official 1:33:32 13.1 mi. (7:08/mi.)
Garmin 1:33:33 13.3 mi. (7:02/mi.)
0.57 mi. WU
1.27 mi. CD
7:29 AM 63° 73% 5 mph
It was an early morning wake up call to get up and ready for the drive to Seabrook. Paige went with me today and I was really happy to have her along. The fact she acted as driver was even better.
We made good time to Seabrook. I had picked up my packet on Thursday in Houston so I had my bib but all runners had to pick up their timing chips on site before the race. I got my gear together, pinned my bib, chose my Mizuno Musha racing flats, and headed for the congregating runners at the park. Got my chip and attached it then waited in the restroom line. I hate lines. After five minutes, it was my turn. Warmed up back to the car. Headed back toward start. Arrived for national anthem. Worried that I'd be stuck at the back but had no problem working my way toward the front. This was a relatively small event - limited to 500 runners.
The horn sounded and we were off. We started on a road but after about .4 miles moved on to a trail and stayed on trails the rest of the way. I was leery about wearing my racing flats because of the trails but they were crushed granite and pretty much packed so it worked out just fine.
All week and again this morning, I've had a hard time getting it into my head that this is a half marathon. Everything about this race just seemed like it should be shorter. And I started out like it was. Big mistake ... the course was, as advertised, 13.2 miles long.
Wanted to hold 6:52/mile pace but not go any faster than that. Thought I'd see how I felt about half way then go from there. After clocking 6:50, 6:45, and 6:44 over the first three miles, it was clear today wasn't going to be a perfect day and that I'd generally screwed up my pacing. I told myself out loud, "Slow down!" two different times. I found myself racing other people around me like I was at the end rather than just starting. Stupid, stupid, stupid ... I know better. The right thing to do was run the first five miles "with my head". Don't get sucked in to any duels and macho passes during this part of a race. I finally listened to myself when a guy I had reeled in passed me back. I just let him go. How stupid is this? I had dueled this guy for over a mile and after the race ended I found out he was part of a relay team. Can you say, "Stupid!" ... again?
Okay with that out of my system, it was time to settle in to a rhythm. I couldn't find it. Mile 4 and 5 went by at 6:53 and 6:58. It was around this point that I knew I was toast as far as holding 6:52 pace. What now? Real lucky for me, the course was a sort of double out-and-back so I started seeing the runners behind me. This helped me. My name was pre-printed on my bib so it was cool to have people calling out encouragement to me by name. Also, I was surprised to find I was in fifth place and there was a decent gap behind me. I figured I'd just try to hold my position and hope the guy in front of me slowed enough by the end for me to do something about it at the finish. Well, I got it half right. I held my spot but it was I who slowed over the remainder of the course:
7:05
6:48 (lifted by energy of start area crowd & John Walk calling my name on the mic)
7:05
7:12
7:15
7:20 (calling myself names at this point)
7:18 (wanted this mile to be 7:10 based on how I was feeling)
7:22 (wanted this mile to be 7:03 based on distance remaining)
1:59 [0.3 mi. = 6:39] (wanted this episode to be over!)
I did see Kathleen Woodhead out on the course. It was a great lift to know she was out there too. She was smiling, looked positive, and called out encouragement every time I saw her (which I believe was four times). This was in stark contrast to how I felt!
I was happy to finish fourth overall, second in men's masters, and first in my 40-49 age group.
The overall experience was good. It lets me know where I stand from a fitness standpoint. If you get down to it, I wasn't that far off my May 2009 PR of 1:31:35 in Ogden which is an aided course given its point-to-point downhill nature. In contrast, Seabrook was literally at sea level with the start and end at the same place. It was also on trails with many turns and limited passing over a majority of the course due to two-way running on the same narrow trail. So although I had hoped to do better, I'm not too far off where I'd like to be. This is good news given my February layoff. On top of it all, I'm thankful to be running again and very happy that my legs held up without any problems today.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
apple & water
Perfect race: 6:52/mi. = 1:30:38
ACHIEVED
Official 1:33:32 13.1 mi. (7:08/mi.)
Garmin 1:33:33 13.3 mi. (7:02/mi.)
0.57 mi. WU
1.27 mi. CD
7:29 AM 63° 73% 5 mph
It was an early morning wake up call to get up and ready for the drive to Seabrook. Paige went with me today and I was really happy to have her along. The fact she acted as driver was even better.
We made good time to Seabrook. I had picked up my packet on Thursday in Houston so I had my bib but all runners had to pick up their timing chips on site before the race. I got my gear together, pinned my bib, chose my Mizuno Musha racing flats, and headed for the congregating runners at the park. Got my chip and attached it then waited in the restroom line. I hate lines. After five minutes, it was my turn. Warmed up back to the car. Headed back toward start. Arrived for national anthem. Worried that I'd be stuck at the back but had no problem working my way toward the front. This was a relatively small event - limited to 500 runners.
The horn sounded and we were off. We started on a road but after about .4 miles moved on to a trail and stayed on trails the rest of the way. I was leery about wearing my racing flats because of the trails but they were crushed granite and pretty much packed so it worked out just fine.
All week and again this morning, I've had a hard time getting it into my head that this is a half marathon. Everything about this race just seemed like it should be shorter. And I started out like it was. Big mistake ... the course was, as advertised, 13.2 miles long.
Wanted to hold 6:52/mile pace but not go any faster than that. Thought I'd see how I felt about half way then go from there. After clocking 6:50, 6:45, and 6:44 over the first three miles, it was clear today wasn't going to be a perfect day and that I'd generally screwed up my pacing. I told myself out loud, "Slow down!" two different times. I found myself racing other people around me like I was at the end rather than just starting. Stupid, stupid, stupid ... I know better. The right thing to do was run the first five miles "with my head". Don't get sucked in to any duels and macho passes during this part of a race. I finally listened to myself when a guy I had reeled in passed me back. I just let him go. How stupid is this? I had dueled this guy for over a mile and after the race ended I found out he was part of a relay team. Can you say, "Stupid!" ... again?
Okay with that out of my system, it was time to settle in to a rhythm. I couldn't find it. Mile 4 and 5 went by at 6:53 and 6:58. It was around this point that I knew I was toast as far as holding 6:52 pace. What now? Real lucky for me, the course was a sort of double out-and-back so I started seeing the runners behind me. This helped me. My name was pre-printed on my bib so it was cool to have people calling out encouragement to me by name. Also, I was surprised to find I was in fifth place and there was a decent gap behind me. I figured I'd just try to hold my position and hope the guy in front of me slowed enough by the end for me to do something about it at the finish. Well, I got it half right. I held my spot but it was I who slowed over the remainder of the course:
7:05
6:48 (lifted by energy of start area crowd & John Walk calling my name on the mic)
7:05
7:12
7:15
7:20 (calling myself names at this point)
7:18 (wanted this mile to be 7:10 based on how I was feeling)
7:22 (wanted this mile to be 7:03 based on distance remaining)
1:59 [0.3 mi. = 6:39] (wanted this episode to be over!)
I did see Kathleen Woodhead out on the course. It was a great lift to know she was out there too. She was smiling, looked positive, and called out encouragement every time I saw her (which I believe was four times). This was in stark contrast to how I felt!
I was happy to finish fourth overall, second in men's masters, and first in my 40-49 age group.
The overall experience was good. It lets me know where I stand from a fitness standpoint. If you get down to it, I wasn't that far off my May 2009 PR of 1:31:35 in Ogden which is an aided course given its point-to-point downhill nature. In contrast, Seabrook was literally at sea level with the start and end at the same place. It was also on trails with many turns and limited passing over a majority of the course due to two-way running on the same narrow trail. So although I had hoped to do better, I'm not too far off where I'd like to be. This is good news given my February layoff. On top of it all, I'm thankful to be running again and very happy that my legs held up without any problems today.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
apple & water
Seabrook Lucky Trails Half Marathon
1:33:38
A bit slower than I wanted. Poor tactical race. 4th place overall. 2nd place Masters. 1st place men's 40-49.
Yes, it's a small race.
More later.
Sent from my BlackBerry Wireless
A bit slower than I wanted. Poor tactical race. 4th place overall. 2nd place Masters. 1st place men's 40-49.
Yes, it's a small race.
More later.
Sent from my BlackBerry Wireless
Friday, March 19, 2010
Thursday, March 18, 2010
OBJECTIVE
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.50 mi. WU
5.51 mi. tempo @ 6:50
(6:51 6:49 6:53 6:50 6:50 3:28 [6:49])
1.76 mi. CD
total time = 1:06:58
total distance = 8.76 mi.
5:56 AM 49° 70% 2 mph
Even though my splits don't reflect it, today's effort felt very uneven. I felt like I was running in quicksand and just trying to "catch up" with my target pace the whole time. I suspect it's my rest and probably nutrition too. Ever since Sunday's time change to daylight savings time, my sleeping has been off. And I've been a little sloppy with my eating habits over the past few weeks. In an effort to get control, I probably over corrected the past couple of days.
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.50 mi. WU
5.51 mi. tempo @ 6:50
(6:51 6:49 6:53 6:50 6:50 3:28 [6:49])
1.76 mi. CD
total time = 1:06:58
total distance = 8.76 mi.
5:56 AM 49° 70% 2 mph
Even though my splits don't reflect it, today's effort felt very uneven. I felt like I was running in quicksand and just trying to "catch up" with my target pace the whole time. I suspect it's my rest and probably nutrition too. Ever since Sunday's time change to daylight savings time, my sleeping has been off. And I've been a little sloppy with my eating habits over the past few weeks. In an effort to get control, I probably over corrected the past couple of days.
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
Wednesday, March 17, 2010
OBJECTIVE
2-6 mi.@ 8:30-9:40
ACHIEVED
6.02 mi.@ 8:31
6:20 AM 48° 94 % 1 mph
This was a recovery run. I felt okay. Well, maybe slightly flat but generally okay. A while back, I agreed to be part of a test group for a product called nose cones. The product they currently market is for snoring and decongestion. Apparently, they are considering marketing to athletes as a way to open the nasal air passages. I received my prototype of the athletes’ version last week. I’ve been asked to run with them on three different runs and complete a survey for each run. Today was the first day I tried them out. I figured a recovery run would be the lowest impact opportunity to use them.
I had some trouble getting them in but once in place they stayed there. It seems like they would really help a nose breather. However, I’m close to a 100% mouth breather so the benefit to me seems limited. I blame my mouth breathing on taking a hit to the nose playing junior high football. I was convinced my nose was broken and still think it was. From that point forward, breathing through my nose hasn’t quite worked like it should. I’ll try the nose cones a couple more times then send in my surveys. I might also try them while sleeping to see if there’s any benefit.
PRE RUN
Weight = 166.5
POST RUN
Water, multivitamin & oatmeal w/brown sugar & skim milk
2-6 mi.@ 8:30-9:40
ACHIEVED
6.02 mi.@ 8:31
6:20 AM 48° 94 % 1 mph
This was a recovery run. I felt okay. Well, maybe slightly flat but generally okay. A while back, I agreed to be part of a test group for a product called nose cones. The product they currently market is for snoring and decongestion. Apparently, they are considering marketing to athletes as a way to open the nasal air passages. I received my prototype of the athletes’ version last week. I’ve been asked to run with them on three different runs and complete a survey for each run. Today was the first day I tried them out. I figured a recovery run would be the lowest impact opportunity to use them.
I had some trouble getting them in but once in place they stayed there. It seems like they would really help a nose breather. However, I’m close to a 100% mouth breather so the benefit to me seems limited. I blame my mouth breathing on taking a hit to the nose playing junior high football. I was convinced my nose was broken and still think it was. From that point forward, breathing through my nose hasn’t quite worked like it should. I’ll try the nose cones a couple more times then send in my surveys. I might also try them while sleeping to see if there’s any benefit.
PRE RUN
Weight = 166.5
POST RUN
Water, multivitamin & oatmeal w/brown sugar & skim milk
Tuesday, March 16, 2010
OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
1x2K@ 6:47
1x1 mi.@ 6:24
1x1K @ 6:13
1x800m @ 5:57
1.30 mi. CD
6:18 AM 58° 73% 1 mph
Even though this is a cutback week, this one still built confidence. Hit all of my times.
PRE RUN
weight=166
water
POST RUN
water
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
1x2K@ 6:47
1x1 mi.@ 6:24
1x1K @ 6:13
1x800m @ 5:57
1.30 mi. CD
6:18 AM 58° 73% 1 mph
Even though this is a cutback week, this one still built confidence. Hit all of my times.
PRE RUN
weight=166
water
POST RUN
water
Monday, March 15, 2010
OBJECTIVE
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
ACHIEVED
6.18 mi.@ 8:24
bounding
high knees
5:43 AM 59° 98% 2 mph
Legs were a bit heavy this morning. However, I'm generally pleased with my recovery from Saturday's 20-miler. I refueled immediately after the Saturday's run then stretched really well. I put on compression socks for the drive home then stretched again before going into the house. Then I pulled together a quick lunch and ate it while sitting in an ice bath for 30 minutes and reading my latest Running Times. Not sure what piece of the puzzle was critical to recovery but I plan to follow the same approach after my next long one.
I've got intervals tomorrow. I'm also going to the doctor for a physical which requires me to be fasting. Not sure how intervals are going to go on an empty stomach (i.e., no fuel!).
PRE RUN
weight=167
water
POST RUN
water, multivitamin & Life cereal w/skim milk
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
ACHIEVED
6.18 mi.@ 8:24
bounding
high knees
5:43 AM 59° 98% 2 mph
Legs were a bit heavy this morning. However, I'm generally pleased with my recovery from Saturday's 20-miler. I refueled immediately after the Saturday's run then stretched really well. I put on compression socks for the drive home then stretched again before going into the house. Then I pulled together a quick lunch and ate it while sitting in an ice bath for 30 minutes and reading my latest Running Times. Not sure what piece of the puzzle was critical to recovery but I plan to follow the same approach after my next long one.
I've got intervals tomorrow. I'm also going to the doctor for a physical which requires me to be fasting. Not sure how intervals are going to go on an empty stomach (i.e., no fuel!).
PRE RUN
weight=167
water
POST RUN
water, multivitamin & Life cereal w/skim milk
Sunday, March 14, 2010
Training Schedule: March 14 - 20
Proprioceptive Cue: Floppy Feet
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2 mi.@ 8:30-9:40
Resistance Workout
SATURDAY - Half Marathon Tune-up Race
1.5 mi. warm-up @ 8:30-9:40
Seabrook Lucky Trail Half Marathon
1.5 mi. cool-down @ 8:30-9:40
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2 mi.@ 8:30-9:40
Resistance Workout
SATURDAY - Half Marathon Tune-up Race
1.5 mi. warm-up @ 8:30-9:40
Seabrook Lucky Trail Half Marathon
1.5 mi. cool-down @ 8:30-9:40
Saturday, March 13, 2010
OBJECTIVE
20 mi.@ 7:38-8:29
ACHIEVED
20.36 mi.@ 8:30
6:31 AM 59° 44% 4 mph
The weather was absolutely beautiful this morning. Really happy to get this one in. I took it conservatively. The group went 13 miles. (Today's version of the group included: Michele, Stephanie, Stacey, Laurie, Jonathan, Randy, and me.) I got 3 before they started then just hung back with whoever happened to be at the back of the pack. Once the group finished, I added on to get 20.
Leg held up which is great news at the end of this 53-mile week. I'm still too paranoid to think I'm "out of the woods" but this has been a good week. The foundation has been set to move forward with at least a little confidence.
As proof that I'm still a marathon novice, a 20-miler still feels like a big accomplishment to me.
PRE RUN
weight=165.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, hot chocolate & oatmeal w/chia seed, brown sugar & skim milk
20 mi.@ 7:38-8:29
ACHIEVED
20.36 mi.@ 8:30
6:31 AM 59° 44% 4 mph
The weather was absolutely beautiful this morning. Really happy to get this one in. I took it conservatively. The group went 13 miles. (Today's version of the group included: Michele, Stephanie, Stacey, Laurie, Jonathan, Randy, and me.) I got 3 before they started then just hung back with whoever happened to be at the back of the pack. Once the group finished, I added on to get 20.
Leg held up which is great news at the end of this 53-mile week. I'm still too paranoid to think I'm "out of the woods" but this has been a good week. The foundation has been set to move forward with at least a little confidence.
As proof that I'm still a marathon novice, a 20-miler still feels like a big accomplishment to me.
PRE RUN
weight=165.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, hot chocolate & oatmeal w/chia seed, brown sugar & skim milk
Friday, March 12, 2010
Thursday, March 11, 2010
OBJECTIVE
1.5 mi. warm-up @ 8:30-9:40
7.5 mi.@ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.51 mi. WU
7.53 mi.@ 6:50 (6:51 6:48 6:51 6:51 6:50 6:46 6:50 3:38 [6:52])
1.52 mi. CD
5:26 AM 61° 96% 2 mph
This was a really good run ... to have done! Tempo runs are always the hardest workout for me in the marathon training cycle. Having been out of the mix during February, I feared I'd lost the edge it seems is required for a good tempo. This morning, I proved that thought wrong! This was by no means easy but I did it. And my target pace was pegged to my January 5K PR. I believe this is the best sign yet that I haven't lost much with my layoff. Of course, this is just one run and there's still the question of my overall endurance. But I'm taking it as a really good indicator.
PRE RUN
weight=166.5
water
POST RUN
SlimFast & multivitamin
Later, Frosted mini-wheats w/1% milk
1.5 mi. warm-up @ 8:30-9:40
7.5 mi.@ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.51 mi. WU
7.53 mi.@ 6:50 (6:51 6:48 6:51 6:51 6:50 6:46 6:50 3:38 [6:52])
1.52 mi. CD
5:26 AM 61° 96% 2 mph
This was a really good run ... to have done! Tempo runs are always the hardest workout for me in the marathon training cycle. Having been out of the mix during February, I feared I'd lost the edge it seems is required for a good tempo. This morning, I proved that thought wrong! This was by no means easy but I did it. And my target pace was pegged to my January 5K PR. I believe this is the best sign yet that I haven't lost much with my layoff. Of course, this is just one run and there's still the question of my overall endurance. But I'm taking it as a really good indicator.
PRE RUN
weight=166.5
water
POST RUN
SlimFast & multivitamin
Later, Frosted mini-wheats w/1% milk
Wednesday, March 10, 2010
elliptical = 65 minutes
10 min. WU
7 min. hard/3 min. easy
15 min. CD
Recovery day today. Rather than pound the pavement, I hit the elliptical. Legs generally felt okay after yesterday's intervals except for some residual tightness. I'm very happy that it seems the calf injury is fading into the past as I look into my rear view mirror! I know I'm not quite out of the woods yet but each day brings me closer ....
10 min. WU
7 min. hard/3 min. easy
15 min. CD
Recovery day today. Rather than pound the pavement, I hit the elliptical. Legs generally felt okay after yesterday's intervals except for some residual tightness. I'm very happy that it seems the calf injury is fading into the past as I look into my rear view mirror! I know I'm not quite out of the woods yet but each day brings me closer ....
Tuesday, March 9, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 minute active recovery
1x2K @ 6:32, 2 minute active recovery
1x1K @ 6:18, 2 minute active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:37 (way too fast!)
2K @ 6:32
1K @ 6:20
800m @ 6:29 (way too slow!)
1.39 mi. CD
total time = 55:51
total distance = 7.04 mi.
5:54 AM 65° 95% 3 mph
Well, this was my first attempt at some speed since January 26; 42 days ago. I was apprehensive going in. I wasn't sure my leg would hold up and I wasn't sure I really wanted to know how much I have lost. Well, the good news is that aside from some tightness (mostly hamstring) my leg held up fine. This is a really good sign.
The not-so-good but not-necessarily-bad news is that while I have lost fitness during my injury downtime, I don't think it's as much as I thought it might be.
I broke out of the gate way to fast on the first interval. I think I was just happy to be moving with little limitation again. I couldn't slow myself down. All the while, I was reminding myself it's not how you start these workouts, it's how you finish. The line built into the paces is very fine and if you go too fast too early in the workout, I've found I'm almost guaranteed trouble on the back end. That's how it played out too.
By the time I was on my last interval, I was sucking wind and didn't have any extra giddy up to push myself faster. On the one hand this could be disappointing because it's evidence of what I've lost during February. But it's not quite as much as I thought it might be. I held up okay during the first, second and third intervals. In addition, the pace times I'm using are based off of my January 5K PR time. I guess I'm convincing myself that I'm not really that far from where I was. If I had started slower today, I would have been able to finish stronger. Maybe not hit my targeted pace but closer than I did.
I've got work to do but there is more than a glimmer of hope!
PRE RUN
water & a nibble of granola
POST RUN
SlimFast
dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 minute active recovery
1x2K @ 6:32, 2 minute active recovery
1x1K @ 6:18, 2 minute active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:37 (way too fast!)
2K @ 6:32
1K @ 6:20
800m @ 6:29 (way too slow!)
1.39 mi. CD
total time = 55:51
total distance = 7.04 mi.
5:54 AM 65° 95% 3 mph
Well, this was my first attempt at some speed since January 26; 42 days ago. I was apprehensive going in. I wasn't sure my leg would hold up and I wasn't sure I really wanted to know how much I have lost. Well, the good news is that aside from some tightness (mostly hamstring) my leg held up fine. This is a really good sign.
The not-so-good but not-necessarily-bad news is that while I have lost fitness during my injury downtime, I don't think it's as much as I thought it might be.
I broke out of the gate way to fast on the first interval. I think I was just happy to be moving with little limitation again. I couldn't slow myself down. All the while, I was reminding myself it's not how you start these workouts, it's how you finish. The line built into the paces is very fine and if you go too fast too early in the workout, I've found I'm almost guaranteed trouble on the back end. That's how it played out too.
By the time I was on my last interval, I was sucking wind and didn't have any extra giddy up to push myself faster. On the one hand this could be disappointing because it's evidence of what I've lost during February. But it's not quite as much as I thought it might be. I held up okay during the first, second and third intervals. In addition, the pace times I'm using are based off of my January 5K PR time. I guess I'm convincing myself that I'm not really that far from where I was. If I had started slower today, I would have been able to finish stronger. Maybe not hit my targeted pace but closer than I did.
I've got work to do but there is more than a glimmer of hope!
PRE RUN
water & a nibble of granola
POST RUN
SlimFast
Monday, March 8, 2010
OBJECTIVE
9 mi.@ 7:38-8:29
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
9.07 mi.@ 8:06
2x20 sec. one-leg hop
2x20 sec. no arms running
5:03 AM 58° 93% 3 mph
Decent run this morning. Legs were a bit tight.
PRE RUN
water & very, very small bite of granola
POST RUN
water, multivitamin & GrapeNuts w/skim milk
9 mi.@ 7:38-8:29
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
9.07 mi.@ 8:06
2x20 sec. one-leg hop
2x20 sec. no arms running
5:03 AM 58° 93% 3 mph
Decent run this morning. Legs were a bit tight.
PRE RUN
water & very, very small bite of granola
POST RUN
water, multivitamin & GrapeNuts w/skim milk
Sunday, March 7, 2010
Training Schedule: March 7 - 13
Truth be told, I'm probably not quite ready for this schedule. There's only one way to find out!
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x2K @ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Nonimpact Cardio Cross-Training Workout
20-50 minutes @ recovery pace
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
Resistance Workout
SATURDAY - Endurance Run
20 mi.@ base pace
Recovery Pace 8:30-9:40
Base Pace 7:38-8:29
Half Marathon Pace 6:52
10K Pace 6:32
5K Pace 6:18
3K Pace 6:05
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x2K @ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Nonimpact Cardio Cross-Training Workout
20-50 minutes @ recovery pace
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
Resistance Workout
SATURDAY - Endurance Run
20 mi.@ base pace
Recovery Pace 8:30-9:40
Base Pace 7:38-8:29
Half Marathon Pace 6:52
10K Pace 6:32
5K Pace 6:18
3K Pace 6:05
Saturday, March 6, 2010
OBJECTIVE
mileage & test the leg
ACHIEVED
12.88 mi.@ 8:27
6:29 AM 54° 74% 3 mph
Went out with the group this morning. It was nice to see people and run with my friends again. They were scheduled for a 10-miler. I wanted to test my leg a bit before getting out on the road with the group so I ran the 3-mile loop at Memorial Park before the group got together. This morning's version included: Randy, Jonathan, Michele, Laurie, Stacey (visiting from Alaska), Shellie, Nikki, and William. We were our own version of the walking wounded. It seems almost everyone was dealing with some injury or another.
Happy to report the run went well. I can still feel my left leg is weak. My hamstring really tightened up throughout the run. Things weren't perfect but there seems room for optimism.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & Clif bar
Later, water, Kashi GoLean cereal
mileage & test the leg
ACHIEVED
12.88 mi.@ 8:27
6:29 AM 54° 74% 3 mph
Went out with the group this morning. It was nice to see people and run with my friends again. They were scheduled for a 10-miler. I wanted to test my leg a bit before getting out on the road with the group so I ran the 3-mile loop at Memorial Park before the group got together. This morning's version included: Randy, Jonathan, Michele, Laurie, Stacey (visiting from Alaska), Shellie, Nikki, and William. We were our own version of the walking wounded. It seems almost everyone was dealing with some injury or another.
Happy to report the run went well. I can still feel my left leg is weak. My hamstring really tightened up throughout the run. Things weren't perfect but there seems room for optimism.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & Clif bar
Later, water, Kashi GoLean cereal
Friday, March 5, 2010
Thursday, March 4, 2010
Wednesday, March 3, 2010
7.11 mi.@ 8:04
5:46 AM 37° 90% 0 mph
Had a debate with myself over the first mile and a half about how far today's run was going to be (a shortcoming of not have a scripted workout schedule!). Now that it's over, I'm happy that the "longer" side of my brain won out.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
5:46 AM 37° 90% 0 mph
Had a debate with myself over the first mile and a half about how far today's run was going to be (a shortcoming of not have a scripted workout schedule!). Now that it's over, I'm happy that the "longer" side of my brain won out.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Tuesday, March 2, 2010
ACHIEVED
7.21 mi.@ 8:02
5:23 AM 43° 81% 4 mph
After Saturday's my legs felt like they had been through a meat grinder. This persisted through the day on Sunday. Clearly they're not used to the pounding of road running.
Today's run seemed like I was pretty much on one leg. I was feeling everything on my left leg as "tweaked out" ... hamstring, IT band, Achilles, calf, etc.
I don't have a clear path or plan for getting myself ready for the marathon from here. Just playing it be ear ....
7.21 mi.@ 8:02
5:23 AM 43° 81% 4 mph
After Saturday's my legs felt like they had been through a meat grinder. This persisted through the day on Sunday. Clearly they're not used to the pounding of road running.
Today's run seemed like I was pretty much on one leg. I was feeling everything on my left leg as "tweaked out" ... hamstring, IT band, Achilles, calf, etc.
I don't have a clear path or plan for getting myself ready for the marathon from here. Just playing it be ear ....
Saturday, February 27, 2010
OBJECTIVE
easy run up to 7 mi. to test calf
ACHIEVED
7.18 mi.@ 7:46
5:25 AM 44° 77% 6 mph
I met today's run with eager apprehension. It was quite strange. In some ways, I felt like I was getting ready for a race. My plan was simply to ease my way over 6 or 7 miles to see how I felt. Hoping for no physical mishap along the way. Subconsciously, the plan seemed to be to prove that hadn't lost anything over the past 4 weeks. Chalk one up for the power of the subconscious mind! Not that my fitness was proven, hardly. But my head seemed bent on proving the point ... no matter what.
What does that mean? Well, it means I ran this one too hard. In the end it's fine but I went against my plan. I suspect this is a foreshadowing of things to come. I'm going to be fighting with myself over the next 7 weeks. Rationally trying to keep my irrational side from "proving something" every time I hit the road.
I probably over-assessed how I was "feeling" during this one. Trying to determine what has been lost and if anything was gained during my injury timeout. It seems my cardio is generally okay. I thought this is where I'd drop off. However, my legs felt like lead today. There was no spring in my step at all. What little speed I had trained into my legs seems to have "left the building". It's only one day and maybe I'm reading things wrong but that's what it felt like today.
Happy to be running again.
PRE RUN
POST RUN
weight = 165.5
water, multivitamin & Kashi GoLean cereal w/skim milk
easy run up to 7 mi. to test calf
ACHIEVED
7.18 mi.@ 7:46
5:25 AM 44° 77% 6 mph
I met today's run with eager apprehension. It was quite strange. In some ways, I felt like I was getting ready for a race. My plan was simply to ease my way over 6 or 7 miles to see how I felt. Hoping for no physical mishap along the way. Subconsciously, the plan seemed to be to prove that hadn't lost anything over the past 4 weeks. Chalk one up for the power of the subconscious mind! Not that my fitness was proven, hardly. But my head seemed bent on proving the point ... no matter what.
What does that mean? Well, it means I ran this one too hard. In the end it's fine but I went against my plan. I suspect this is a foreshadowing of things to come. I'm going to be fighting with myself over the next 7 weeks. Rationally trying to keep my irrational side from "proving something" every time I hit the road.
I probably over-assessed how I was "feeling" during this one. Trying to determine what has been lost and if anything was gained during my injury timeout. It seems my cardio is generally okay. I thought this is where I'd drop off. However, my legs felt like lead today. There was no spring in my step at all. What little speed I had trained into my legs seems to have "left the building". It's only one day and maybe I'm reading things wrong but that's what it felt like today.
Happy to be running again.
PRE RUN
POST RUN
weight = 165.5
water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, February 26, 2010
Thursday, February 25, 2010
OBJECTIVE
easy, easy run to test my injured left calf; hopefully get a full loop (3 mi.) if everything feels okay
ACHIEVED
3.01 mi.@ 8:09
7:47 PM 54° 73% 9 mph
After not feeling any issue with my calf over the past three days, I decided it was time for another test. I stopped at Memorial Park on the way home from work. It was a beautiful night and even better, I didn't have any issues with my calf. Not even the slightest niggle. This is surprising to me after Saturday's episode. But I'll take it. Once my calf held up for about a mile, I got caught up in trying to "feel" what I'd lost over the past 25 days. That was basically a stupid exercise but it didn't stop me from trying. I'll know where I'm at soon enough. I'm sure it will become abundantly clear ....
easy, easy run to test my injured left calf; hopefully get a full loop (3 mi.) if everything feels okay
ACHIEVED
3.01 mi.@ 8:09
7:47 PM 54° 73% 9 mph
After not feeling any issue with my calf over the past three days, I decided it was time for another test. I stopped at Memorial Park on the way home from work. It was a beautiful night and even better, I didn't have any issues with my calf. Not even the slightest niggle. This is surprising to me after Saturday's episode. But I'll take it. Once my calf held up for about a mile, I got caught up in trying to "feel" what I'd lost over the past 25 days. That was basically a stupid exercise but it didn't stop me from trying. I'll know where I'm at soon enough. I'm sure it will become abundantly clear ....
water running 122 minutes
10 min. WU
5 x (10 x (50 sec. all out / 10 sec. rest) w/ 2 min. easy)
12 min. CD
This one seemed a bit overwhelming before I got started. But once I got into it, it was manageable. I had a good workout. Had to remind myself to go "all out" a few times along the way but my stride rate never dropped below 158 per minute and was usually faster. The goal for my stride rate in the water is 156-160.
10 min. WU
5 x (10 x (50 sec. all out / 10 sec. rest) w/ 2 min. easy)
12 min. CD
This one seemed a bit overwhelming before I got started. But once I got into it, it was manageable. I had a good workout. Had to remind myself to go "all out" a few times along the way but my stride rate never dropped below 158 per minute and was usually faster. The goal for my stride rate in the water is 156-160.
Wednesday, February 24, 2010
elliptical 65 min.
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Did a really good job with my stride rate. Kept it around 170-180. Saw three people I know at the gym today. One wanted to talk the whole time during the last half of my workout. Still trying to decide if that was counterproductive.
Another day without anything noticeable from my calf. Starting to get ideas ... again ...?
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Did a really good job with my stride rate. Kept it around 170-180. Saw three people I know at the gym today. One wanted to talk the whole time during the last half of my workout. Still trying to decide if that was counterproductive.
Another day without anything noticeable from my calf. Starting to get ideas ... again ...?
Tuesday, February 23, 2010
Monday, February 22, 2010
Saturday, February 20, 2010
Tried Tabata intervals on my wife's old rickety stationary bike.
total time = 34 minutes
15 min. WU
8 x 20 sec. all out w/10 sec. rest
15 min. CD
Studies have shown this workout to dramatically increase VO2 max.
Kind of liked it. Short and intense. Covered 1.4 miles during my cumulative 2:40 blasts. I think that converts to around 31 mph. I'll incorporate these into my injury-based training program.
total time = 34 minutes
15 min. WU
8 x 20 sec. all out w/10 sec. rest
15 min. CD
Studies have shown this workout to dramatically increase VO2 max.
Kind of liked it. Short and intense. Covered 1.4 miles during my cumulative 2:40 blasts. I think that converts to around 31 mph. I'll incorporate these into my injury-based training program.
Fail
Except for feeling "fatigued" Friday evening, my calf has felt fine the past couple days. That convinced me that running today would be worth a try. I was scheduled to race a 10K. I knew it probably wouldn't be the best idea for my first run back to be a race but figured if I was feeling fine, a race would serve as a good benchmark.
After driving to Orchard, I picked up my packet and got ready in the car. I had given myself plenty of time. About 30 minutes before race time, I started on a super easy warm up. My plan was to gradually pick it up over about 2 miles. It was a beautiful morning and my calf felt fine. This was going to be a good day. My bliss was interrupted about 3/4 mile in. My calf was tightening ... in a hurry! The focal point is lower on my leg now; maybe 1 1/2 to 2 inches above my ankle. I'm wondering if my Achilles tendon connects in there ??? So now it was decision time. I had driven 60 miles to run this morning. Should I just go out and take it really easy? I could at least turn my 10K into a 5K if it was getting too bad. No, it wouldn't serve any point. I eased it back to my car, thought briefly about hanging out for the race festivities, decided against it and headed for home about 5 minutes before the races started. It was the right decision.
After driving to Orchard, I picked up my packet and got ready in the car. I had given myself plenty of time. About 30 minutes before race time, I started on a super easy warm up. My plan was to gradually pick it up over about 2 miles. It was a beautiful morning and my calf felt fine. This was going to be a good day. My bliss was interrupted about 3/4 mile in. My calf was tightening ... in a hurry! The focal point is lower on my leg now; maybe 1 1/2 to 2 inches above my ankle. I'm wondering if my Achilles tendon connects in there ??? So now it was decision time. I had driven 60 miles to run this morning. Should I just go out and take it really easy? I could at least turn my 10K into a 5K if it was getting too bad. No, it wouldn't serve any point. I eased it back to my car, thought briefly about hanging out for the race festivities, decided against it and headed for home about 5 minutes before the races started. It was the right decision.
Friday, February 19, 2010
65 min. elliptical
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Kept my stride rate and my heart rate better than ever today. Calf felt good most of the day yesterday until the evening when it felt "fatigued". That being the case, I decided to get back on the elliptical again this morning. Hoping today goes the same as yesterday: calf feels fine most of the day. Wondering if bouncing off the bottom of the pool during water running stresses the calf injury ... ?
If I have to stay in this "fitness-preservation-while-injured" mode much longer, I plan to incorporate Tabata intervals (see also LINK)into the mix.
Worried about losing fitness and speed.
May try racing tomorrow. It's risky but if my calf feels fine all day. I'll drive to Orchard in the morning. If I have a problem warming up or on the course, I'll pull out.
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Kept my stride rate and my heart rate better than ever today. Calf felt good most of the day yesterday until the evening when it felt "fatigued". That being the case, I decided to get back on the elliptical again this morning. Hoping today goes the same as yesterday: calf feels fine most of the day. Wondering if bouncing off the bottom of the pool during water running stresses the calf injury ... ?
If I have to stay in this "fitness-preservation-while-injured" mode much longer, I plan to incorporate Tabata intervals (see also LINK)into the mix.
Worried about losing fitness and speed.
May try racing tomorrow. It's risky but if my calf feels fine all day. I'll drive to Orchard in the morning. If I have a problem warming up or on the course, I'll pull out.
Thursday, February 18, 2010
Tuesday, February 16, 2010
60 min. water running
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/ 1 min. easy
10 min. CD
Counted strides during the whole ladder today. My stride rate isn't fast enough which is why water running has been feeling easy to me. By definition, this means my heart rate hasn't been high enough to get the cardio workout I need. None of this is good news. Even when I verified over and over again that I was around 135-140 strides per minute, I couldn't seem to do anything about getting it up to the 156-160 that I need it to be.
Similarly, I was around 150-160 strides per minute on the elliptical yesterday. This isn't bad but it's not the 170-180 that I need to be hitting.
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/ 1 min. easy
10 min. CD
Counted strides during the whole ladder today. My stride rate isn't fast enough which is why water running has been feeling easy to me. By definition, this means my heart rate hasn't been high enough to get the cardio workout I need. None of this is good news. Even when I verified over and over again that I was around 135-140 strides per minute, I couldn't seem to do anything about getting it up to the 156-160 that I need it to be.
Similarly, I was around 150-160 strides per minute on the elliptical yesterday. This isn't bad but it's not the 170-180 that I need to be hitting.
Monday, February 15, 2010
65 min. elliptical
Focused on my stride rate today. Realized that I've probably been sandbagging all of my rehab workouts. Not good.
It's been two weeks now since my calf injury. I'm still not ready to run on roads. However, there is promise. For several hours over the weekend, there was no noticeable issue with my calf. It got me thinking about trying a road run again but with 63 days to Boston I can't make the mistake of making the attempt too early. Also, most of the day on Sunday, my calf was reminding me that everything isn't "all right".
There are many frustrating aspects to this situation. One is that without being able to strictly follow the training plan; I feel aimless. Sure I'm trying some haphazard substitute workouts but it's clear they aren't the same. For now my plan is to run again when I feel nothing in my calf. I have a secret hope that my first time back on the road is this coming Saturday for a scheduled 10K. It's a time trail and might give me some kind of gauge as to where I'm really at from a fitness standpoint. Between now and then, it's the elliptical and the pool.
Focused on my stride rate today. Realized that I've probably been sandbagging all of my rehab workouts. Not good.
It's been two weeks now since my calf injury. I'm still not ready to run on roads. However, there is promise. For several hours over the weekend, there was no noticeable issue with my calf. It got me thinking about trying a road run again but with 63 days to Boston I can't make the mistake of making the attempt too early. Also, most of the day on Sunday, my calf was reminding me that everything isn't "all right".
There are many frustrating aspects to this situation. One is that without being able to strictly follow the training plan; I feel aimless. Sure I'm trying some haphazard substitute workouts but it's clear they aren't the same. For now my plan is to run again when I feel nothing in my calf. I have a secret hope that my first time back on the road is this coming Saturday for a scheduled 10K. It's a time trail and might give me some kind of gauge as to where I'm really at from a fitness standpoint. Between now and then, it's the elliptical and the pool.
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