OBJECTIVE
6 mi.@ 7:40-8:29

ACHIEVED
10.25 mi.@ 8:09

6:02 AM 79° 90% 0 mph

Back in the saddle. Felt okay after taking a day off work yesterday. Back in the game in time to taper! Ha!

PRE RUN
weight=160.5
water & 500 mg glutamine

POST RUN
SlimFast, multivitamin, chocolate milk & Kashi GoLean cereal w/skim milk

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.04 mi.@ 9:05

5:25 AM 77° 79% 3 mph

Started easy; stayed easy. Still feeling an overall, general fatigue.

PRE RUN
weight=159.5
diet V8 splash & 500 mg glutamine

POST RUN
diet V8 splash, multivitamin & PBJ smoothie

OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
1x3k @ 6:52 w/ 2 min. active recovery
1x2k @ 6:32 w/ 2 min. active recovery
1x1k @ 6:18 w/ 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down

ACHIEVED
1.02 mi. WU
dynamic stretch
1x3k @ 6:50 w/ 2 min. active recovery
1x2k @ 6:35 w/ 2 min. active recovery
1x1k @ 6:21 w/ 2 min. active recovery
1x800m @ 6:23
1.29 mi. cool-down

total time = 55:53
total distance = 7.10 mi.

5:33 AM 77° 88% 4 mph

Wow! Nothing in the tank today. Rained during the first interval then stopped. Dodging traffic and muddles along Cypresswood Drive really took me out of my rhythm during the last two intervals (on top of that I was gassed!).

On the bright side, I hit my racing weight of 159 this morning. Hmmmmm is there a correlation between my weight and how I felt ...???

PRE RUN
weight=159
diet V8 splash, 500 mg glutamine & slice of whole wheat bread

POST RUN
water, multivitamin, SlimFast & puffed wheat cereal w/skim milk

OBJECTIVE
10 mi.@ 7:40-8:30
2x20 sec. stiff legged running
2x20 sec. no-arm running

ACHIEVED
10.26 mi.@ 8:12
2x20 sec. stiff legged running
2x20 sec. no-arm running

10:13 AM 82° 76% 8 mph rain

This one started out as a hot, breezy summer day. I was wondering how I'd hold up to the end as it seemed the temperature would only be rising. About two miles in to it, I looked to the south and saw huge, dark rain clouds. I started trying to guess when the rain would hit me. I figured it would be at about the seven-mile mark. Apparently the storm was moving faster than I judged. Around Mile 4, it started raining lightly. By Mile 5 the rain was coming hard and heavy. It didn't last long but sure unloaded a lot of rain. The sun gradually emerged for the last third of the run and it became quite hot and steamy.

I felt pretty good starting out even though my legs had residual soreness from Saturday's race. I raced in flats on hills over 13 miles so they deserve to be a little sore. When the rain came, the temperature dropped some and I felt quite good. By the last third, I was feeling very tired. I held on and drug myself home.

PRE RUN
weight=161
corn chex w/skim milk & diet V8 splash

POST RUN
diet V8 splash, 500 mg glutamine, multivitamin, PBJ smoothie

Unleashed a monster today!

1:28:43 official

9th place overall
8th place men
3rd place age group

Sent from my BlackBerry Wireless

OBJECTIVE
2 mi.@ 8:30-9:40

ACHIEVED
2.02 mi.@ 9:11

5:25 AM 76° 70% 2 mph

Easy shakeout. Felt fine.

PRE RUN
weight=161
water

POST RUN
diet V8 splash, multivitamin, 500 mg glutamine & oatmeal w/brown sugar & skim milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down @ 8:30-9:40

ACHIEVED
1.54 mi. WU
dynamic stretch
5.5 mi. tempo @ 6:50 (6:50/6:51/6:52/6:50/6:48/[6:44])
1.84 mi. CD

5:52 AM 77° 85% 1 mph

This run was a breakthrough for me. I haven't been able to hit the target pace on these Thursday tempo runs for this entire training cycle. I've come close and had good efforts the past couple of weeks but today was different. I hit it! It required a great deal of focus. No wandering thoughts or moments of slack attention. I started steady and stayed steady throughout. I didn't ever feel like I was going to die but it was an effort.

Interestingly my 10k PR is 41:56. Today I covered 5.5 miles (0.74 miles less than a 10k) in 37:31. If I held the same pace through 10k (which I believe was possible), I would have run 42:22 - only 26 seconds off a PR in a non-race environment and less than ideal weather conditions.

I am reminded the brain is a powerful thing in running. It can work for you or against you. Many of running's seemingly physical barriers are actually mental. I need to remember this. I need to stay positive and believe.

PRE RUN
weight=161.5
diet V8 splash & 500 mg glutamine

POST RUN
SlimFast, multivitamin, diet V8 splash & low-fat granola w/skim milk

OBJECTIVE
2-6 mi.@ 8:30-9:40

ACHIEVED
6.09 mi.@ 8:30

7:33 AM 77° 83% 3 mph

Absolutely crushed this recovery run! ha!

PRE RUN
weight=161
water

POST RUN
water, multivitamin & brown rice farina w/almonds, brown sugar, flax & skim milk

Just noticed I ran 210.7 miles this month. That got me wondering about my highest mileage month and how many times I've gone over 200 miles in a month. Looking back at my log, this is the third time I've gone over 200 miles, August and September 2009 being the other occurrences. This is my second highest monthly mileage ever with September 2009 being higher by about 13 miles.

Looking forward to September 2010. This could be my highest mileage month ever.

OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/2 min. active recovery
1mi@ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down

ACHIEVED
1.07 mi. WU
dynamic stretch
2k @ 6:39 w/2 min. active recovery
1mi@ 6:29 w/2 min. active recovery
1k @ 6:19 w/2 min. active recovery
800m@6:03
1.38 mi. CD

total time = 51:09
total distance = 6.39 mi.

6:14 AM 77° 79% 1 mph

Lesson relearned, "Now that school has started, don't run near the high school between 6:30 and 7:30 AM." Those kids can't drive!

I felt okay today. More specifically, I felt pretty good physically and a bit flat mentally.

About got hit by an oncoming teenager-driven car going out on the 2k interval. Then coming back on the 1k interval I was dodging a whole bunch traffic and had to make an impromptu reroute ... at 6:18 pace

PRE RUN
weight=160.5
water, 500 mg glutamine & ginger snap granola w/skim milk

POST RUN
SlimFast, multivitamin & brown rice farina w/brown sugar & skim milk

OBJECTIVE
6 mi.@ 7:40-8:29
1x20 sec. high knees
1x20 sec. bounding

ACHIEVED
6.17 mi.@ 8:29
1x20 sec. high knees
1x20 sec. bounding

5:06 AM 80° 87% 1 mph

The theme for today's run was "tight and tired". I didn't really get loosened up until well over 2 miles into this one. I think that's just Saturday's long run still "on my legs" and the fact that after Saturday's run I went to the office and worked (i.e., sitting down the whole time) until late evening. I'm sure that can't be good for shaking out the legs and giving them the best opportunity to recover. I also felt tired today. Yesterday's rest day just didn't seem to be enough to give me a full recovery from last week's +59 miles. The good news is this is a "pull back" week. So my mileage will drop and the intensity will ease ... slightly.

PRE RUN
weight=160.5
apple juice & 500 mg glutamine

POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk

OBJECTIVE
20 mi.@ 7:40-8:29

ACHIEVED
20.18 mi.@ 8:14

5:43 AM 78° 60% 3 mph

Ran 20.18 miles. Instead of going solo I paid $5 to "drop in" with Kenyan Way. After running from the park to their starting point (2 mi.), I found out they only had an 11/13 mile route on their schedule today. I also got there right as they were sending groups out so I didn't get placed in an appropriate pace group. This ended up being fine. I left after everyone else and there was a long string of runners in front of me so the route was easy to know. There were water stops every ~3 miles. The route took us back to Memorial Park and over to Uptown where we looped back. I managed to hold my pace in the relevant range as I made my way back to the park and back to the Kenyan Way base. The water stops helped a lot today. The weather was really accommodating too.

I felt pretty good and, as always after a 20-miler is finished, was pleased with the accomplishment.

PRE RUN
weight=162.5
water, 500 mg glutamine & oatmeal w/brown sugar & skim milk

POST RUN
SlimFast & water

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.19 mi.@ 8:55

4:53 AM 72° 76% 1 mph

Back home for this recovery run.

PRE RUN
weight=161.5
water & 500 mg glutamine

POST RUN
water, multivitamin & ginger snap granola w/skim milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
7.5 mi. tempo run @ 6:52
1.5 mi. cool-down

ACHIEVED
1.55 mi. WU
dynamic stretch
7.5 mi. tempo @ 7:00 (701/702/659/701/656/701/703/701)
1.63 mi. CD

total time = 1:19:25
total distance = 10.68 mi.

7:32 AM 57° 37% 2 mph 4,500' elevation

This run always looms ominously on my entire marathon training cycle. This one was no different. Being in Utah gave me the opportunity to test myself at 4,000' elevation rather than my usual sea level runs at home.

I am happy with today's result. Just like my marathon days, I focused on "staying within the mile" and was able to get it done. I'm pleased with the consistency of my splits. While I didn't hit the 6:52 pace I was targeted for, the 7:00 I achieved compares favorably to last year's 7:04 over 6.5 miles.

I moved away from South Weber sixteen years ago. While on today's run, two people unexpectedly called out my name - one from a car; one from a bike. Tells you something about this place.

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.33 mi.@ 8:30

6:51 AM 54° 53% 1 mph

Arrived in Utah by plane a little before midnight last night. Got this recovery run in before loading up to take Cameron down to BYU and get him settled in to start his freshman year.

OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
3k @ 6:52 w/2 min. active recovery
2k @ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down

ACHIEVED
1.04 mi. WU
dynamic stretch
3k @ 6:47 w/2 min. active recovery
2k @ 6:33 w/2 min. active recovery
1k @ 6:22 w/2 min. active recovery
800m@6:09
1.01 mi. CD

5:32 AM 76° 91% 0 mph

sleepless Sun. night + bad nutrition Mon. = missed intervals on Tues.

I was flat today. The 2k interval would have been faster but I got caught up in some back-to-school traffic that slowed me down quite a bit.

Went to see Dr. Cadeña yesterday. He worked my left calf and also stretched out both legs really good. However to start out this morning, I was feeling worse than I have been lately. I did loosen up and think I'll be better in a day or two. The therapy may have caused a bit a trauma.

PRE RUN
weight=161
water & 500 mg glutamine

POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/skim milk

OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. steep hill running
2x20 sec. one-legged hops

ACHIEVED
9.16 mi.@ 8:22

4:33 AM 79° 88% 5 mph

Decent run this morning. Felt a little tired which is disappointing coming off of my rest day yesterday.

In the see Dr. Cadeña this afternoon.

PRE RUN
weight=162
water

POST RUN
diet V8 splash, multivitamin, glutamine, low-fat granola w/skim milk

"Toto, I'm melting!"

OBJECTIVE
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace (7:09)
2 mi. cool-down @ recovery pace

ACHIEVED
2.04 mi. WU
8.00 mi.@ 7:10
2.01 mi. CD

total time = 1:34:10
total distance = 12.06

6:27 AM 80° 91% 0 (Heat Index = 86°)

I ran solo from the Y today. The intent of today's run is to start "grooving" my marathon pace into muscle memory. (Hard to believe it's only 41 days away!) I'm gauging a lot of what I'm doing now on how I was doing at the same time last year. For this run a year ago, I was looking to go 7:17 pace and ended up at 7:27. This was a good run ... for last year .... It may be a little self-defeating to be using last year as a benchmark. But I did run my best marathon off of last year's training cycle. Should I be faster than last year? On one hand, I think "Absolutely! I've got another year of training and experience under my belt." On the other, I think "I'm older. Lung capacity is probably diminishing slightly and cardiac efficiency may be declining a bit too. How can I expect to be faster this year than my PR marathon last year?"

I need to trust my training. I'm hitting most of my times and distances. When I'm missing, I'm still giving a good effort and getting in quality work. Rationally, I should be in better fitness now than last year.

It was HOT today! I knew this at the outset but focused on blocking it out. That wasn't easy to do as I watched ChampionsFit runners coming back in pretty bad shape at the end of their 4-6 milers. The temperature seemed to be all anyone on the trails and roads was talking about. Getting this in my head wasn't a good thing.

I was surprised the first couple miles how easy the pace seemed to be. The pace required effort but was manageable. I laughed out loud as I was cruising along the bayou path and out of the corner of my eye I caught the glint of a squirrel's tail at about eye level. I looked over to my right and a squirrel was running along the top of a fence at the same 7:10 pace I was going. The more I thought about this, the more impressed I became with that squirrel. I was amused that I thought I was really flying along but that squirrel, on uneven footing, was running comfortably with me .... ha!

Somewhere around 3 miles I got it in my head that I needed a drink. This was a distraction then a distress when the church I planned on stopping at was locked up this morning. It made me thirstier.

After a very solid 3 miles, I stopped for a couple minutes for an FRS lime chew. Then off again. Still thirsty; still pressing along. The pace was getting more difficult to sustain and it seemed to be getting hotter. I stopped briefly a couple miles later. Finally, I was back on the bayou trail and I knew there was a club house less than 2 miles ahead with an outside tap. I would get a drink there. My pace was starting to wash out. It felt a challenge to try to even remain at a respectable clip. Finally the club house. I doused my head and got a quick drink. ChampionsFit had left out a self-serve water stop. I helped myself. Their water was cold and refreshing compared with the club house tap. I had a little over a mile to go at marathon pace. A lady passed while I was drinking and talked about how hot it was "for this time of day." I wasn't getting any closer to finished by standing around so I pressed on. The last mile was tough. I managed to pull through.

The two-miler cool-down that followed was torturous but necessary.

I feel good about today's run given the conditions. I generally held pace even though I had a few stops along the way.

Back at the Y, I saw Susan Cline. She told me about a new trail that better avoids traffic and only cuts off 1/10 mile. I confessed that I "bandited" her water stop and "really appreciated it!"

A good run today. Eager for tomorrow's rest day! I'm also scheduled with Dr. Cadeña Monday afternoon (although my calves and Achilles weren't much problem today).

PRE RUN
weight = 161
Lime FRS powdered drink mix ~16 oz. & GrapeNuts cereal w/1% milk

POST RUN
SlimFast & water

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.18 mi.@ 8:46

5:09 AM 81° 89% 5 mph

I needed this recovery run. I'm feeling a little beat up and fatigued. However, the only thing I'm concerned about is my left calf and Achilles. They're still bothering me with a persistent soreness. I'm pretty sure it's the early stages of what I was dealing with earlier this year. I called Dr. Cadeña yesterday after hours. Hope to have something on the books with him soon. Hopefully a session or two of active release therapy will knock this problem out for a while.

PRE RUN
weight=162
diet V8 splash

POST RUN
diet V8 splash, multivitamin & ginger snap granola w/1% milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
6.5 mi. tempo run @ 6:52
1.5 mi. cool-down

ACHIEVED
1.55 mi. WU
dynamic stretch
6.5 mi. tempo @ 7:01
1.46 mi. CD

total time = 1:14:32
total distance = 9.52 mi.

5:14 AM 80° 88% 3 mph

I don't remember ever feeling this good about missing a run this badly. The 9 seconds per mile difference between the target pace for this tempo run and what I actually ran it in is a pretty big difference. However based on the issues I've had with tempo runs, this was a big success.

I looked back to see what I run this workout in last year. I found that my target was 6:59 and that I ran it in 7:11. It was tough and I was feeling run down going into the workout. I feel the same this year and after last Thursday's tempo debacle, I wanted to prove to myself that even if I couldn't hit the 6:52 target pace for today, I at least wanted to be 1 second faster than last year's pace. That's how 7:10 became the slowest I was going to allow myself to go on this one.

It was hard and seemed to be never-ending. But I pressed on. I am very happy that I hit 7:01 and that my pace stayed near that point throughout the run. A good, hard tempo.

I obviously still have work to do to get where I need to be!

PRE RUN
weight=161
diet V8 splash, 50 mg glutamine & GrapeNuts cereal w/skim milk

POST RUN
SlimFast, multivitamin, apple juice & Kashi GoLean cereal w/skim milk

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.20 mi.@ 8:46

5:21 AM 81° 88% 3 mph

A much-needed recovery run. Still experiencing soreness in my left calf and Achilles. It faded as I got farther into this run.

PRE RUN
weight=162
water & 500 mg glutamine

POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk

OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
3 k @ 6:52 w/2 min. active recovery
1 mi.@ 6:32 w/2 min. active recovery
1 k @ 6:18 w/2 min. active recovery
800m @ 6:05
1 mi. cool-down

ACHIEVED
1.02 mi. WU
dynamic stretch
3 k @ 6:45 w/2 min. active recovery
1 mi.@ 6:28 w/2 min. active recovery
1 k @ 6:16 w/2 min. active recovery
800m @ 6:02
1.04 mi. CD

total time = 51:15
total distance = 6.63

6:21 AM 76° 82% 2 mph

Hit all of my times today. Felt pretty good. It seems I've got my fitness calibrated accurately because this workout was "do-able" but required significant, focused effort. I probably need to go back in to see Dr. Cadeña for some active release therapy. My calves and Achilles seem to be extremely tight; particularly my left.

PRE RUN
weight=162
diet V8 splash & 500 mg glutamine

POST RUN
SlimFast & multivitamin

OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. stiff legged running
2x20 sec. running no arms

ACHIEVED
~9 mi.@ ~8:18
2x20 sec. stiff legged running
2x20 sec. running no arms

~5:30 AM 83°

Felt good coming off of Saturday's 18-miler. Left my Garmin at the office so didn't run with it today. First time in a long time I've been without it. The battery was dead on my backup - Ironman watch. So I used my old heart rate monitor watch for time. Pressed "stop" at the end of my run and it started flashing and beeping then quit altogether. I need a better contingency plan!

PRE RUN
weight=162

POST RUN
SlimFast & multivitamin

OBJECTIVE
18 mi.@ 7:40-8:29

ACHIEVED
18.15 mi.@ 8:22

5:30 AM 82° 79% 1 mph

Jonathan and I set out at 5:30 this morning. I had a bit of dread and foreboding about this one but that quickly dissipated. Had a good run. Jonathan is a great conversationalist. He split off at Mile 14 as I finished with an extended loop of Memorial Park. It's good to have this one in the bank! Will be watching to see how I'm feeling tomorrow and how my recovery goes.

PRE RUN
weight=162
water, 500 mg glutamine, diet V8 splash & oatmeal w/brown sugar & skim milk

POST RUN
SlimFast x 2

OBJECTIVE
2-6 mi.@ 8:30-9:40

ACHIEVED
6.19 mi.@ 8:43

5:39 AM 80° 84% 0 mph

Recovery run. Generally felt okay.

PRE RUN
weight=161
water & 500 mg glutamine

POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down

ACHIEVED

This one didn't go well. The plan was for a 5.5 mi. tempo run @ 6:52. After a 1.54 mi. warm-up and stretch, I set out. From the get-go I was focused on not going too fast. I was anticipating it getting tougher in the later stages. First mile went just fine. Second mile was okay too. Really starting to feel the heat though. Just before Mile 3, I shut it down. Very disappointed. Sitting on the curb, my neighbor drives by. Stops to ask if I'm okay or need a ride home. Just what I needed, I'm sitting there cursing myself out for quitting then this Samaritan comes by and unintentionally rubs salt in the wound. I dismissed him then started back at it again. Hammered away for another ~1.25 mi. then stopped to catch my breath in the shade. Another mile then another shady stop. Ran again and finished it out. This obviously wasn't a tempo and a didn't get the benefits of such a run. It was closer to 2400 meter repeats. I'm disappointed.
WU = 1.54 mi.
Mile 1 - 6:49
Mile 2 - 6:48
Mile 3 - 6:54
Mile 4 - 6:59
Mile 5 - 6:56
1/2 mi. - 6:53/
CD = 1.39 mi.
Heat index was 96ºF.

PRE RUN
weight=160

POST RUN

OBJECTIVE
2-6 mi.@ 8:30-9:40

ACHIEVED
6.21 mi.@ 8:48

5:21 AM 80° 89% 0 mph

Recovery run this morning. Felt okay.

PRE RUN
weight=160.5
water

POST RUN
diet V8 splash, 500 mg glutamine, multivitamin & Kashi GoLean cereal w/skim milk

OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 pace w/2 min. active recovery
1 mi.@ 6:32 pace w/2 min. active recovery
1k @ 6:18 pace w/2 min. active recovery
800 m @ 6:05
1 mi. cool-down

ACHIEVED
1.01 mi. WU
dynamic stretch
2k @ 6:44 (2 min. active recovery)
1 mi.@ 6:26 (2 min. active recovery)
1k @ 6:14 (2 min. active recovery)
800 m @ 5:59
1.04 mi. CD

6:20 AM 78° 88% 0 mph

Still sore from Saturday's hilly race. Doesn't seem like the soreness should be lingering like this. Probably didn't cool down and stretch properly after the race. And, I'm sure getting on a 3-hour plane ride shortly after the race didn't help.

Today's intervals went well. I had to really push but I hit all of my times. I didn't ever feel like I was going to die but had to exert a real effort. I was a little slower than the 9:40 slowest pace I wanted to allow myself on a couple of the recoveries. But I was close.

Looking forward to tomorrow's recovery run. (It's probably the best thing over my next 24 hours!)

PRE RUN
weight=162.5
500 mg glutamine & ginger snap granola w/skim milk

POST RUN
SlimFast & multivitamin

OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. running no arms
2x20 sec. stiff-legged running

ACHIEVED
9.04 mi.@ 8:00
2x20 sec. running no arms
2x20 sec. stiff-legged running

5:06 AM 77° 88% 0 mph

Saturday's race was still on my legs this morning as I headed out. I was pretty sore but finally loosened up a little over 3 miles into this one. It turned out to be a really good run.

Today starts the "peak" phase of training for St. George. It's hard to it's only 54 days away. I've got a lot of work to do but feel pretty good about what I've got in the bank up to this point.

PRE RUN
weight=161.5
diet V8 splash, ginger snaps & 500 mg glutamine

POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk

2010 Richard Bouchard Memorial 10k by todayirun at Garmin Connect - Details

2010 Richard Bouchard Memorial 10k by todayirun at Garmin Connect - Details

Here's a graphic depicting the elevation change over the 10k course on Saturday.




This one breaks the race into quarter mile segments illustrating the change in elevation from segment to segment along with my pace for each segment.

 

Striding for the finish line.

Richard Bouchard Memorial 10k

The course changed this year. I think Satan was the race director! The course was tough! Hills, dozens of turns, wind .... It was all in play.

Garmin had my time at 42:11. Not exactly what I was looking for but I'll take it on this course on this day.

Sixth overall; age group winner.
Sent from my BlackBerry Wireless

OBJECTIVE
2 mi.@ 8:30-9:40

ACHIEVED
2.03 mi.@ 8:49

5:18 AM 80° 87% 1 mph

Still have a lingering headache from whatever yesterday's episode was. Legs felt generally okay - a little tightness here and there but nothing of concern.

PRE RUN
water

POST RUN
SlimFast & multivitamin

I started yesterday's run much later than usual due to my up-and-back trip to Chicago on Wednesday. I started at 8:43 AM. Obviously it's August and I live in southeast Texas. It's been hot lately. Well, yesterday's temperature and humidity for the run were 84° and 83%. Okay, not so different than my early morning runs which end up around 78° and 90%. Not so fast .... The heat index yesterday was 95°F. The heat index for my typical morning runs is 80°F. That's a significant difference! I felt lousy all yesterday - getting worse as the day went along. I got home "early" from work at 7 pm and went straight to bed. I'm up now; still not feeling "quite right".

Heading out for a short recovery run and still planning to run the 10k tomorrow. Hoping my standby flight opportunities pan out later today!

Found a fairly tight range for today's 3.5 mile tempo. Target pace was 6:52/mile. I hit it in 6:48 overall. My half mile pace splits are illustrated in the graphic above:

6:41 6:48 6:44 6:48 6:48 6:57 6:55

Yes, I did start out a bit too fast and yes, I was starting to wash out in the end. But in general, this was a good one.

6.18 mi.@ 8:49

Nothing like an early morning (4:10 AM) recovery run.

On a plane for Chicago now. Hopefully I don't end up spending the night there.
Sent from my BlackBerry Wireless

3x1k

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
3x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down

ACHIEVED
1.53 mi. WU
dynamic stretch
3x1k (6:09/6:07/6:05) w/3 min. active recoveries
1.65 CD

total time = 48:06
total distance = 6.04 mi.

5:39 AM 77° 90% 0 mph

Had a good run this morning. Focused on "flowing" through the intervals as I have a tendency to tighten up when I'm pushing hard. If I focus on "relaxing", I slow down. For some reason, "flow" works better for me.

Had a slight upset stomach over the last third of the run. This happened yesterday too.

PRE RUN
weight = 162.5
water & glutamine

POST RUN
SlimFast, multivitamin, poached egg, Canadian bacon & whole wheat English muffin

OBJECTIVE
6 mi.@ 7:40-8:29

ACHIEVED
6.23 mi.@ 7:41

4:47 AM 78° 80% 2 mph

I guess I was trying to prove to myself that nothing has been lost over the past 10 days of slack training. The concept is stupid - really. But it sure felt good to blow it out this morning.

Had a big dog sneak up behind me around the 5 mile mark. He was growling and running at me aggressively by the time I turned around. I was ready to go 15 rounds with Cujo but, thankfully, he stopped dead in his tracks and watched as I disappeared into the darkness.

PRE RUN
weight=162
500 mg glutamine & water

POST RUN
SlimFast & multivitamin

OBJECTIVE
15 mi. w/first 8 mi.@ 7:40-8:29 & last 7 mi. progressive pickup w/final mi.@ 6:52

ACHIEVED
15.01 mi.@ 8:34

5:41 AM 79° 86% 6 mph

Randy, Augie, Tricia, Israel, Luke, Shellie and me along for today's start. First 8 mi. averaged 8:50. Started progressive pickup at Mile 9.

8:04/7:50/7:26

Looking and feeling solid from Mile 9 through Mile 11. Stopped for a drinking fountain. The group caught me and I couldn't get going again.

8:41/8:55/8:35/8:26

Obviously Mile 12 - 15 didn't go as planned!

Morale of the story ... when I've got a decent run going, don't stop!

PRE RUN
weight=160.5
Diet V8 Splash, 500 mg glutamine & oatmeal w/brown sugar & skim milk

POST RUN
SlimFast, Powerade & water

OBJECTIVE
2-6 mi.@ 8:30-9:40

ACHIEVED
6.23 mi.@ 8:45

5:52 AM 78° 83% 1 mph

Recovery run. I'm still feeling the effects of the cold I have but am improving.

Schedule is going to go crazy over the next several days.

PRE RUN
diet V8 Splash & a couple ginger snaps

POST RUN
chocolate milk & Kashi GoLean cereal w/skim milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
4x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down

ACHIEVED
1.54 mi. WU
dynamic stretch
4x1k (6:10/6:11/6:20/6:21) w/3 min. active recoveries
1.38 mi. CD

total time = 53:30
total distance = 6.46

7:11 AM 78° 91% 2 mph

All the more strange about Monday's run is the now-revealed fact that I was sick at the time! How a person catches a cold in the middle of summer I don't understand! I was tired beginning on Saturday and more so on Sunday. On Monday I woke up with a dry throat. None of this connected for me ... I was in the early stages of a cold. It was full on yesterday and I missed my scheduled run because of it.

Wasn't sure how today would go. My nutrition and rest have been poor because of how I'm feeling and my ability to breath has been altered since the cold is mostly in my sinuses and head.

Figured I'd go out today and try to get yesterday's 1-kilometer intervals in. If it wasn't happening I'd just shut it down. Getting started wasn't easy and I had concerns but after warming up and stretching, I let it rip and felt pretty good coming in ahead of targeted pace. I was able to hit the same pace over the second interval. Two down, two to go ... and it became a story of two separate workouts almost. The third interval was a tough one. I missed my targeted pace and felt pretty weak. Instead of jogging the rest period before the last interval, I walked ... hoping to catch my breath and pull it together. The final interval ended up much like the one before. It was tough and I didn't feel well. The pace was slightly slower than the one before. I walked for a couple minutes than cooled down over the road back home.

I'm glad I got it in even though it wasn't ideal. I've probably either set myself up to feel better today or for a relapse ....


PRE RUN
weight=162
diet V8 splash & lo-fat granola w/skim milk

POST RUN
SlimFast, 500 mg glutamine, multivitamin & brown rice farina w/brown sugar & skim milk

OBJECTIVE
8 mi.@ 7:38 - 8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms

ACHIEVED
8.23 mi.@ 8:12
2x20 sec. running no arms
2x20 sec. stiff-legged running

5:04 AM 76° 86% 0 mph

Felt great this morning ... for no particular reason. Finished this one off in a morning rain storm.

PRE RUN
weight=163.5
water, 500 mg glutamine & protein bar (one bite)

POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/skim milk

OBJECTIVE
14 mi. w/progressive pace over final 7 mi. ending w/6:52

ACHIEVED
14.59 mi.@ 8:21 final 7 mi. (7:54/8:34/8:24/8:18/8:26/8:19/7:24/3:58=6:44)

5:38 AM 82° 79% 2 mph

Had a nice group of ten starters for today's run: Stephanie, Stuart, Augie, Josh, Randy, Michele, Christina, Israel, Jonathan and me. It was good to be running with the group for this 14-miler. There are varying distances scheduled for today's group. I think Christina, Josh and Randy ended up running 18 while the rest of us broke it off at earlier points along the way.

I didn't execute the progressive part of this run over the last half very well. I ran Mile 8 about where it needed to be than flopped until pulling it together over the last mile and a half.

PRE RUN
oatmeal w/brown sugar & skim milk

POST RUN
SlimFast, Amino Vital & water

OBJECTIVE
2-6 mi.@ 8:30-9:40

ACHIEVED
6.17 mi.@ 9:03

5:12 AM 79° 90% 2 mph

Recovery run in the books. Kept it nice and easy. Felt ever-so-slight sluggishness. Also, seems I tweaked my left hamstring during yesterday's tempo ... nothing serious.

Tomorrow's big progressive looms ....

PRE RUN
weight=162

POST RUN
SlimFast, multivitamin, 500 mg glutamine & brown rice farina w/brown sugar & skim milk

Analyzing Today's "Failed" Tempo Run

The image illustrates the pace for today's run. The slow sections of approximately 1.5 miles at the beginning and end of the run are the warm-up and cool-down. The faster-paced sections represent the 4-mile tempo run broken into quarter mile increments. My target pace today was 6:32 per mile. As you can see, I faded - getting progressively slower then scrambled to "stay fast" and "save the run" as I approached the end of the tempo. This isn't how a tempo is supposed to be executed. Ideally, the pace is constant throughout. My target pace today approximates my threshold pace which shouldn't be easy for me. It's also a high wire act to stay at that pace. The risk of going faster is that I'll end up going anaerobic and won't be able to recover. Thereby, dragging my pace and endurance down such that I slow down markedly. However, the threshold pace is a stretch that almost puts me at that point anyway. It's a huge challenge to hold on to the pace because I'm generally feeling like "Man, I can't sustain this. I've got to slow down!" It's all very strange. I believe the purpose of this workout is to put myself on the precipice and hold it there for what seems like eternity. This should build my fatigue resistance in the long run.

Remember, I'm not a scientist but I sure don't mind playing one ... on my blog ....

Not Ready for Primetime

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
4 mi. tempo @ 6:32
1.5 mi. cool-down

ACHIEVED
1.60 mi. WU
dynamic stretch
4 mi. tempo @ 6:40
1.52 mi. CD

total time = 56:00
total distance = 7.13 mi.

4:58 AM 77° 89% 0 mph

Things (i.e., life) have been a bit crazy lately. In summary, I missed yesterday's recovery run (bad) because I went to the theater to see Wicked Tuesday night (good). Upon getting home very late, my son wanted my help registering for his freshman college classes (good). Registration opened at 1 AM (bad). The computer system must have been overwhelmed because we couldn't get in (bad). Finally got in but most of his preferred classes were taken (bad). This caused the process to take longer (bad). I got to bed very, very late for me (bad). Work has been fairly unforgiving with the recent ramp up in merger-related integration activities (bad for my running and most likely my career opportunities with my current employer).

Okay enough excuses for missing yesterday's run. But is there something hidden in them that caused this morning's tempo run to be a flop? I'm pointing to the lack of sleep. I believe the physiological scientific evidence suggests that we "run on the night before's sleep". I'm hoping that's true. Because I felt like I was running on about half a tank today and, conveniently for my theory, I got about half a night's sleep Tuesday night. Anyone out there buying it?

PRE RUN
Amino vital & 500 mg glutamine

POST RUN
Amino vital, multivitamin & SlimFast

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1k @ 6:18/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40

ACHIEVED
1.65 mi. WU
dynamic stretch
3x1k (6:02/6:05/6:15) w/3 min. active recoveries
1.45 mi. CD

total time = 48:54
total distance = 5.82 mi.

5:22 AM 79° 89% 3 mph

Pretty good run today. The impact of the Saturday's 5K result seems to be boosted confidence for me.

I obviously started these intervals too fast. I would have preferred my times to be the reverse of what they were (slowest to fastest rather than fastest to slowest). But I hit all of my times and was able to stay relaxed for the most part.

Looking forward to tomorrow's recovery run.

PRE RUN
weight=162
diet V-8 splash & 500 mg glutamine

POST RUN
water, multivitamin & brown rice farina w/brown sugar & skim milk

OBJECTIVE
8 mi.@ 7:38-8:29
2x20 sec. high knees
2x20 sec. bounding

ACHIEVED
8.15 mi.@ 8:24
2x20 sec. high knees
2x20 sec. bounding

5:00 AM 78° 90% 3 mph

Decent run today. Felt a little beat up from Saturday's race. More concerned about my tight calves than anything else; especially my left.

Today starts the second build phase of my training for St. George. I recalibrated my target paces based on my 5K race time from Saturday. I actually think I'm in pretty good shape. As long as I hold together, I'm not too far off my best shape from earlier this year.

PRE RUN
weight=162
water & 500 mg glutamine

POST RUN
weight=158
water, multivitamin, low-fat vanilla yogurt & skim chocolate milk w/soy protein

9 Seconds Sure Can Make A Guy Feel Bad

Missed a PR at Run The Woodlands 5K by 9 seconds. Grrrrr ....!!!


Sent from my BlackBerry Wireless

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
3x1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00

ACHIEVED
1.54 mi. WU
dynamic stretch
3x1 mi. (6:36/6:31/6:35) w/2 min. active recoveries
1.53 mi. CD

total time = 54:32
total distance = 6.64 mi.

5:49 AM 76° 80% 1 mph

I missed this workout yesterday because I was changing a flat tire rather than running. Today was makeup day!

Felt pretty good out there. The day off yesterday probably helped. I probably pushed it a bit too hard since I am racing tomorrow. My effort felt very even and a really focused on relaxing and letting the pace come to me rather than forcing it. ... a good day ....

PRE RUN
water, ginger snaps & 500 mg glutamine

POST RUN
PBJ smoothie & multivitamin

OBJECTIVE
2-6 mi.@ 8:45-10:00

ACHIEVED
6.01 mi.@ 8:53

6:41 AM 77° 87% 4 mph

Keep it nice and easy ....

PRE RUN
weight=162
water, 500 mg glutamine & homemade Lara bar

POST RUN
water, multivitamin & PBJ smoothie

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
8x400m @ 94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00

ACHIEVED
1.55 mi. WU
dynamic stretch
8x400m w/3 min. active recoveries (96/91/93/89/94/94/92/92)
1.53 mi. CD

5:10 AM 77° 92% 0 mph

Notes to self:

1. Don't run intervals the day after a long run.
I knew this one to be true but had to verify it ... I guess. The result was heavy legs and an exaggerated sense of "perceived effort" among other things. None of which result in a particularly good workout.

2. Intervals were meant to be run on the track.
I guess the Klein High track is going to be closed down all summer for major construction that's going on at the entire campus. This isn't good. KHS is a nice 1.7 miles from my house and there's no other tracks close by that I'm aware of. Running my intervals on the road lacks the spatial awareness that comes with being on the track. Not to mention the runner-friendly surface at the track.

PRE RUN
weight=162
water & 500 mg glutamine

POST RUN
chocolate milk, multivitamin & low-fat granola w/skim milk

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

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

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

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

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

OBJECTIVE
7 mi.@ 7:54-8:44
2 x 20 sec. steep hill running
2 x 20 sec. one-leg hops

ACHIEVED
7.22 mi.@ 8:33
3x20 sec. one-leg hops
2x20 sec. stiff-legged running

5:37 AM 78° 90% 1 mph

Felt flat today. Disappointing.

PRE RUN
weight=164
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk

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

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 ....

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

Wimbledon Forest Out-&-Back 6.09 mi 00:53 08:44 pace

Flying out for vacation this morning. Will be gone all week. Needed this run since I'm not sure what the next few days' schedule will allow.
Took it easy and felt okay.

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

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

OBJECTIVE
6 mi.@ 8:45-10:00

ACHIEVED
6.11 mi.@ 8:40

7:13 AM 80° 89% 1 mph

Recovery run. Felt okay.

PRE RUN
weight=164.5
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk

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

OBJECTIVE
2-6 mi.@ 8:45-10:00

ACHIEVED
6.17 mi.@ 8:52

5:44 AM 77° 93% 0 mph

Keepin' it in the recovery zone.

PRE RUN
weight=165.5

POST RUN
water, multivitamin & crisp rice cereal w/skim milk

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

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

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

OBJECTIVE
6 mi.@ 7:53-8:44

ACHIEVED
6.12 mi.@ 8:20

6:53 AM 81° 89% 1 mph

Followed up last night's late fartlek with this easy base run. Felt pretty good considering the short turn around.

PRE RUN
weight=167
water

POST RUN
PBJ smoothie & multivitamin

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

OBJECTIVE
6 mi.@ 7:53-8:44

ACHIEVED
6.07 mi.@ 8:18

6:47 AM 80° 92% 2 mph

Felt pretty good this hot, humid morning. My right Achilles was tight to start out but loosened up quickly.

PRE RUN
weight=166
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk

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

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

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

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

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

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

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

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

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

OBJECTIVE
6 mi.@ 7:53-8:44

ACHIEVED
6.18 mi.@ 8:24

5:35 AM 73° 89% 0 mph

Had a niggling ache under my left knee cap to start out. Noticed a similar thing yesterday. It went away after about 2/3 mile.

PRE RUN
weight=167
water

POST RUN
water, multivitamin, vitamin C, vitamin E & Kashi GoLean cereal w/skim milk

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

OBJECTIVE
6 mi.@ 7:53-8:44

ACHIEVED
6.07 mi.@ 8:30

6:02 AM 70° 91% 0 mph

Recovery run. Still feeling a bit fatigued from yesterday.

PRE RUN
weight=167
water & homemade granola

POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk

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

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

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

OBJECTIVE
9 mi.@ 7:53-8:44

ACHIEVED
9.08 mi.@ 8:17

6:03 AM 78° 75% 2 mph

... just miles .... Didn't feel too good.

PRE RUN
weight=167.5
water

POST RUN
water, multivitamin, vitamin C, vitamin E, crisp rice cereal w/skim milk

OBJECTIVE
5.5 mi.@ 7:53-8:44

ACHIEVED
5.57 mi.@ 8:10

7:53 AM 78° 90% 2 mph

Focused on going slow and easy while working on form.

PRE RUN
water

POST RUN
water, multivitamin & black raspberry & banana smoothie

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

OBJECTIVE
5.5 mi.@ 7:53-8:44

ACHIEVED
5.66 mi.@ 8:28

5:27 AM 72° 89% 1 mph

I felt very sluggish this morning. Not sure if was yesterday's treadmill hill repeats, yesterday's bad nutrition, both, or something else ....


PRE RUN
weight=167
water

POST RUN
water, multivitamin, apple & low-fat granola w/skim milk

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

OBJECTIVE
5.5 mi.@ 7:53-8:44
high knees 2x20 sec.
bounding 2x20 sec.

ACHIEVED
5.51 mi.@ 8:04
high knees 2x20 sec.
bounding 2x20 sec.

6:31 AM 72° 93% 0 mph

Based on how I'm feeling during my runs lately, I've got a long way to go!

PRE RUN
weight=162.5

POST RUN
water, multivitamin & PBJ smoothie

6.10 mi.@ 7:56

Good luck to Brandon and Michael at today's Ogden Marathon.

6.35 mi.@ 7:59

From Mom and Dad's place along 6600 South in Uintah. Out and back. Seemed a lot tougher than it should have been. Feeling the altitude (i.e., lack of conditioning!).

~10.75 mi.@ 8:21

Stephanie, Augie, Jonathan, Josh and me from Memorial Park at 4:45 AM! I really needed this run. Didn't feel great but wasn't really expecting much due to the layoff. Jonathan graciously offered his shower so I could get on to work.

3.15 mi.@ 8:07

3.22 mi.@ 7:28