OBJECTIVE
18 mi. EZ w/last 3 mi. pickup @ 7:55/mi
ACHIEVED
16.72 mi.@ 8:49/mi. w/last 2.72 mi.@ 8:13/mi.
5:39 AM 78° 86% 0 mph
It was a good long run today. It wasn't easy but I had good company. Today was Miranda's last run with us before moving to Fort Lauderdale. Others along for the run were Stephanie, Stuart, Randy, Josh, William and me.
We went started at Memorial Park and went to Rice University for a loop around the campus. From there we went north and west until we got to Stephanie's house for a water break. There was about 4 miles left at that point.
My legs felt okay throughout the run. This was good given yesterday's 8 miler. My cardio felt good intermittently. It was warm and humid. The soft surface on the trail around Rice was helpful.
I was debating the pickup as we worked our way back to Memorial Park. The group gradually picked up with about 3 miles to go. I think we must have cut the planned route short because we should have had 2 miles left when we hit the park. But I knew it was less than that. I broke from the group at Memorial Drive. I think I pushed too hard right away instead of working up to the faster pace. I was gassed over the final half mile.
The run was a bit shorter than I scheduled and I didn't hit the 7:55/mi. pickup pace. But the heat index was pretty high so I think it was still okay.
I missed the Rich Bouchard 10K in Utah this morning. Sorry that I did ....
PRE RUN
water, oatmeal w/brown sugar & skim milk; FRS
POST RUN
2 SlimFast, water
Later, homemade berry smoothie
Saturday, August 9, 2008
Friday, August 8, 2008
8 on 8/8/08
OBJECTIVE
6 - 8 mi. Easy (8:24-54/mi.)
ACHIEVED
~8.00 mi.@ ~8:56/mi.
~6:30 AM 77° 93% 0 mph
My trusty Garmin has worked so well lately .... Apparently today was time for it to pull the "Low Battery" routine on me. Very frustrating. I know it was fully charged after yesterday's run and I'm relatively certain the sequence I followed when disengaging from my desktop at home was the same as usual .... That left me with my IronMan. This wasn't too big of a problem since I was running from the YMCA for 8 miles. I generally know where the mile intervals along the way are.
I was slow to get going. My legs felt a tight but loosened up shortly after I was underway. I got a late start because I slept in until 5:40 AM. I usually don't bother with an alarm during the week figuring that's the best way to get the rest my body needs. After the past couple weeks of inconsistent morning starting times I've been waking up at different times. Prior to that I was pretty much waking up at 5 every morning.
It was humid again today. By the time I was finished, my shoes were sloshing with sweat. Jonathan has come up with the concept of "rain gutters" for runners' feet to keep the sweat from filling up their shoes. I could have used them today!
Overall I felt fine today. My cardio seems solid and with the exception of a few niggling issues my body is okay too.
I've decided not to go to Utah for tomorrow's 10K. This is a disappointment because I wanted to defend my age group title from last year. I also really wanted a race to assess my fitness. I haven't raced in a long time now. But I was going to have to go on a 9:30 PM flight and get in very late then turn around for a 7 AM race start in the morning. It just didn't make sense. I've also got some work issues that most likely will require my attention over the weekend. So I'm going to miss the race. GOOD LUCK TO THE BIGFOOT FARMS RACING TEAM TOMORROW!
As for me, I'll be heading out for a long one in the morning. Stephanie is in town and has put together a 17-mile route from Memorial Park around Rice University and back to the Park. I hope to hold up better than I did last week and add a bit of a pickup at the end.
PRE RUN
GrapeNuts w/skim milk
POST RUN
SlimFast
Later, water, multivitamin, oatmeal w/brown sugar & skim milk
6 - 8 mi. Easy (8:24-54/mi.)
ACHIEVED
~8.00 mi.@ ~8:56/mi.
~6:30 AM 77° 93% 0 mph
My trusty Garmin has worked so well lately .... Apparently today was time for it to pull the "Low Battery" routine on me. Very frustrating. I know it was fully charged after yesterday's run and I'm relatively certain the sequence I followed when disengaging from my desktop at home was the same as usual .... That left me with my IronMan. This wasn't too big of a problem since I was running from the YMCA for 8 miles. I generally know where the mile intervals along the way are.
I was slow to get going. My legs felt a tight but loosened up shortly after I was underway. I got a late start because I slept in until 5:40 AM. I usually don't bother with an alarm during the week figuring that's the best way to get the rest my body needs. After the past couple weeks of inconsistent morning starting times I've been waking up at different times. Prior to that I was pretty much waking up at 5 every morning.
It was humid again today. By the time I was finished, my shoes were sloshing with sweat. Jonathan has come up with the concept of "rain gutters" for runners' feet to keep the sweat from filling up their shoes. I could have used them today!
Overall I felt fine today. My cardio seems solid and with the exception of a few niggling issues my body is okay too.
I've decided not to go to Utah for tomorrow's 10K. This is a disappointment because I wanted to defend my age group title from last year. I also really wanted a race to assess my fitness. I haven't raced in a long time now. But I was going to have to go on a 9:30 PM flight and get in very late then turn around for a 7 AM race start in the morning. It just didn't make sense. I've also got some work issues that most likely will require my attention over the weekend. So I'm going to miss the race. GOOD LUCK TO THE BIGFOOT FARMS RACING TEAM TOMORROW!
As for me, I'll be heading out for a long one in the morning. Stephanie is in town and has put together a 17-mile route from Memorial Park around Rice University and back to the Park. I hope to hold up better than I did last week and add a bit of a pickup at the end.
PRE RUN
GrapeNuts w/skim milk
POST RUN
SlimFast
Later, water, multivitamin, oatmeal w/brown sugar & skim milk
Thursday, August 7, 2008
Slow 4
OBJECTIVE
4 mi. Slow (+8:54/mi.)
4 mi. Slow (+8:54/mi.)
ACHIEVED
4.03 mi.@ 9:06/mi.
5:51 AM 74F 95% 0 mph
Got out and got a few miles this morning .... I'll call it Day 2 of getting back on track. It was quite humid.
I'm considering going to Utah for the weekend to run a 10K. The course is hilly, at altitude, and I wouldn't mind a "fitness check". Stephanie is out of town this weekend and Stacey is running with KatyFit. The usual Saturday group is fragmented at best. This seems to make it a better time for me to go. I was planning on 18 miles Saturday. I figure I can run to the race start, finish the race then go add a few more miles.
Stay tuned to see how this one plays out ....
PRE RUN
Accelerade
POST RUN
Accelerade, multivitamin, oatmeal w/flax, brown sugar, cinnamon & skim milk
Wednesday, August 6, 2008
I Suck
OBJECTIVE
who knows?
ACHIEVED
5.13 mi. @ 9:20/mi.
5:17 AM 77° 89% 4 mph
In 1976-7, I was a fifth grader at Central Elementary in St. Anthony, Idaho. During that year my occasional friend, Alan Edlefson (sp?) and I wrote a few supposedly humorous skits for some sort of school talent show. We chose what we thought were the best ones and “acted” (I use that term loosely in this instance.) them out as part of the show.
At a climatic point in one of skits I ad lib’d: “This thing sucks!” I thought nothing of it but later in the day received a fairly serious scolding from my mom (serious enough that I remember it 30+ years later!), who was present in the audience. In short, she told me that “suck” was a bad word and that I shouldn’t say it.
So with apologies to my mother I say, “I suck!”
Saturday’s run was hard. I followed that up with a lot of time in the sun over the weekend. The temperatures were +95° with high humidity – typical August days in Southeast Texas. The baseball team I was coaching ended up making a run to the championship before losing. This meant 5 games … all played during the day. I was smart enough to use sun screen but the conditions really zapped me.
Using that as an excuse, I slept in Monday. On Tuesday morning, it was Hurricane Edouard (ended up being not much more than a rain storm with some wind). Over the days my legs were achy and I still felt fatigued.
Upon waking up this morning, I gave myself permission to run at ANY pace in exchange for just getting out and putting one foot in front of the other.
I took myself up on the deal and made it out the door. I slogged through an extremely slow 5 miles. I didn’t feel particularly bad and certainly wasn’t good … just getting back to training. Today I operated under the theory that there’s no such thing as “junk miles”.
Last week I tried adopting the “rest 3 days a week” training approach. I didn’t feel like it worked for me so I’m planning to flip back to running 6 days per week. I know this isn’t what my doctor or physical therapist have recommended but I felt better running this way over the 6 weeks I followed this approach. It’s not a good time to be messing around with my training schedule.
I need focus and I need to stop sucking. There’s only 58 days until the marathon.
Postscript: The skit Alan and I performed was pretty funny. I’m probably the only person who remembers it now. The skit was in the form of a television commercial for a shaving product we called “Triple Trac” – a razor with three blades. For context, please remember that the most advanced razors at the time only had two blades. Ironically, I shaved this morning with a four-bladed razor. Not only were we funny but we were well ahead of our time!
PRE RUN
nothing
POST RUN
Accelerade, multivitamin, water, oatmeal w/flax, brown sugar, cinnamon & skim milk
who knows?
ACHIEVED
5.13 mi. @ 9:20/mi.
5:17 AM 77° 89% 4 mph
In 1976-7, I was a fifth grader at Central Elementary in St. Anthony, Idaho. During that year my occasional friend, Alan Edlefson (sp?) and I wrote a few supposedly humorous skits for some sort of school talent show. We chose what we thought were the best ones and “acted” (I use that term loosely in this instance.) them out as part of the show.
At a climatic point in one of skits I ad lib’d: “This thing sucks!” I thought nothing of it but later in the day received a fairly serious scolding from my mom (serious enough that I remember it 30+ years later!), who was present in the audience. In short, she told me that “suck” was a bad word and that I shouldn’t say it.
So with apologies to my mother I say, “I suck!”
Saturday’s run was hard. I followed that up with a lot of time in the sun over the weekend. The temperatures were +95° with high humidity – typical August days in Southeast Texas. The baseball team I was coaching ended up making a run to the championship before losing. This meant 5 games … all played during the day. I was smart enough to use sun screen but the conditions really zapped me.
Using that as an excuse, I slept in Monday. On Tuesday morning, it was Hurricane Edouard (ended up being not much more than a rain storm with some wind). Over the days my legs were achy and I still felt fatigued.
Upon waking up this morning, I gave myself permission to run at ANY pace in exchange for just getting out and putting one foot in front of the other.
I took myself up on the deal and made it out the door. I slogged through an extremely slow 5 miles. I didn’t feel particularly bad and certainly wasn’t good … just getting back to training. Today I operated under the theory that there’s no such thing as “junk miles”.
Last week I tried adopting the “rest 3 days a week” training approach. I didn’t feel like it worked for me so I’m planning to flip back to running 6 days per week. I know this isn’t what my doctor or physical therapist have recommended but I felt better running this way over the 6 weeks I followed this approach. It’s not a good time to be messing around with my training schedule.
I need focus and I need to stop sucking. There’s only 58 days until the marathon.
Postscript: The skit Alan and I performed was pretty funny. I’m probably the only person who remembers it now. The skit was in the form of a television commercial for a shaving product we called “Triple Trac” – a razor with three blades. For context, please remember that the most advanced razors at the time only had two blades. Ironically, I shaved this morning with a four-bladed razor. Not only were we funny but we were well ahead of our time!
PRE RUN
nothing
POST RUN
Accelerade, multivitamin, water, oatmeal w/flax, brown sugar, cinnamon & skim milk
Thursday, July 31, 2008
How Easy (or Hard) Should An "Easy Run" Be
OBJECTIVE
Easy 8 mi.@ 8:53/mi.
Easy 8 mi.@ 8:53/mi.
ACHIEVED
8.02 mi.@ 8:50/mi.
5:40 AM 77F 89% 4 mph
I haven't really figured out how fast or slow to run "easy runs". Over the past six weeks, I just run how ever I felt. Sometimes that led to fast runs; other times slow. Today started out relatively slow. I decided to "put a little effort into it" so I would be closed to my target time. I ended up just under it. How fast should an easy run be? There are tables and formulas. But I've also read about just leaving your watch home and allowing the run to be paced however you feel. I've also read that you can "speed up by slowing down".
Along these same lines I've heard that it's best to stay away from "junk miles" (too slow). I've also heard there is no such thing as junk miles.
I don't know what's right and wrong when it comes to these thing ....
I pushed today's run a bit out of the "easy" range for me ... but not much. It just required slightly more focus and attention to pace.
PRE RUN
apple juice
POST RUN
SlimFast
Later, water , multivitamin, oatmeal w/flax, brown sugar & 1% milk
Wednesday, July 30, 2008
First Tempo Run in a Long Time
OBJECTIVE
7 mi. w/4 mi. tempo @ 7:30/mi.
ACHIEVED
7.04 mi. w/4 mi. tempo @ 7:25/mi.
6:09 AM 75° 89% 4 mph
Drove over to Faulkey Gully to run the bayou trail. I dropped in at Louetta which I now know is almost exactly the midpoint of the trail ... thanks to the mile markers that have been installed along the trail. From there I went up the path and extended my warm up to cross Eldridge and continued to the dead end. From there, I came back and crossed Eldridge, took a short break then started my tempo run.
I had been dreading this one somewhat. Only because I haven't done a tempo run in a long time and I didn't know if I could hold a 7:30/mile pace for 4 miles. I'm sure it was this anxiety that led me to start out too fast. But somewhere between 1/2 and one mile, I settled in to a better rhythm and found the pace. I don't recall running this pace over any distance before so that's probably why I had some trouble finding it.
I just kept trying to relax and "run strong". Most of the time those attributes seem opposed to me but I had pretty good focus this morning. I was a little faster than planned over the first mile but felt pretty good. I decided to try to hold it there over the second mile (which included the turnaround at the bottom of the path). The return trip felt like more of a struggle but I stayed focused and reminded myself that I was over half way done. The third mile clipped by and I was heading for the top of the trail. I figured I was going to have to keep going all the way to the top of the trail and cross Eldridge and go to the dead end to get the full 4 miles. I was exactly right. Fortunately, traffic wasn't too bad crossing Eldridge and I didn't lose much time there. I finished strong and very spent. A blue collar guy in a truck saw me finish and asked if I needed some water. This was quite generous and thoughtful on his part. I declined, telling him I had some back at my car which wasn't too far back.
My mile splits:
7:25/7:24/7:26/7:25
I'm happy with the consistency and very happy that I came in under the planned 7:30.
My legs felt good today ... after doing some "clam shells" last night.
PRE RUN
GrapeNuts w/skim milk
POST RUN
SlimFast
Later, water, multivitamin, Kashi GoLean cereal w/skim milk, 2 homemade waffles with maple syrup, tall glass of 1% milk
7 mi. w/4 mi. tempo @ 7:30/mi.
ACHIEVED
7.04 mi. w/4 mi. tempo @ 7:25/mi.
6:09 AM 75° 89% 4 mph
Drove over to Faulkey Gully to run the bayou trail. I dropped in at Louetta which I now know is almost exactly the midpoint of the trail ... thanks to the mile markers that have been installed along the trail. From there I went up the path and extended my warm up to cross Eldridge and continued to the dead end. From there, I came back and crossed Eldridge, took a short break then started my tempo run.
I had been dreading this one somewhat. Only because I haven't done a tempo run in a long time and I didn't know if I could hold a 7:30/mile pace for 4 miles. I'm sure it was this anxiety that led me to start out too fast. But somewhere between 1/2 and one mile, I settled in to a better rhythm and found the pace. I don't recall running this pace over any distance before so that's probably why I had some trouble finding it.
I just kept trying to relax and "run strong". Most of the time those attributes seem opposed to me but I had pretty good focus this morning. I was a little faster than planned over the first mile but felt pretty good. I decided to try to hold it there over the second mile (which included the turnaround at the bottom of the path). The return trip felt like more of a struggle but I stayed focused and reminded myself that I was over half way done. The third mile clipped by and I was heading for the top of the trail. I figured I was going to have to keep going all the way to the top of the trail and cross Eldridge and go to the dead end to get the full 4 miles. I was exactly right. Fortunately, traffic wasn't too bad crossing Eldridge and I didn't lose much time there. I finished strong and very spent. A blue collar guy in a truck saw me finish and asked if I needed some water. This was quite generous and thoughtful on his part. I declined, telling him I had some back at my car which wasn't too far back.
My mile splits:
7:25/7:24/7:26/7:25
I'm happy with the consistency and very happy that I came in under the planned 7:30.
My legs felt good today ... after doing some "clam shells" last night.
PRE RUN
GrapeNuts w/skim milk
POST RUN
SlimFast
Later, water, multivitamin, Kashi GoLean cereal w/skim milk, 2 homemade waffles with maple syrup, tall glass of 1% milk
Monday, July 28, 2008
Not So Easy Run
OBJECTIVE
9 mi.@ 8:53/mi.
9 mi.@ 8:53/mi.
ACHIEVED
9.03 mi.@ 8:56/mi.
5:31 AM 75F 91% 6 mph
Had some general soreness from the beginning. Most of it dissipated once I got warmed up. I just ran easy but found myself around 9:04-08/mi. Struggled in an effort to go a bit faster so I just left it there until I turned back at the midway point. Started playing the "2% more effort" game. I focus on putting just 2 percent more into every stride. I've found this is usually good for a 10-25 second pace reduction. I only wish I could stay mentally focused longer. I'm getting better but its still too short.
I ran the bayou trail from the Y. It looks like I'll be using the Y as my starting point more often now that my runs are longer.
PRE RUN
2 FRS chews & water
POST RUN
SlimFast
Later, water, multivitamin, 5-grain w/flax, brown sugar & skim milk
Sunday, July 27, 2008
Training Schedule: July 28 - August 3
Monday - Easy 9 mi.@ 8:53/mi.
Tuesday - Rest
Wednesday - Tempo 4 mi.@ 7:30/mi. (Total distance = 7 mi.)
Thursday - Easy 8 mi.@ 8:53/mi.
Friday - Rest
Saturday - 18 mi.@ 8:53/mi. w/3 mi. pickup @ 7:55/mi.
Sunday - Rest
I'm nervous about changing up my approach but the doctor and physcial therapist say I need more rest in my schedule. I'll see how this goes.
Tuesday - Rest
Wednesday - Tempo 4 mi.@ 7:30/mi. (Total distance = 7 mi.)
Thursday - Easy 8 mi.@ 8:53/mi.
Friday - Rest
Saturday - 18 mi.@ 8:53/mi. w/3 mi. pickup @ 7:55/mi.
Sunday - Rest
I'm nervous about changing up my approach but the doctor and physcial therapist say I need more rest in my schedule. I'll see how this goes.
Saturday, July 26, 2008
Hershey Park Long Run Hosted by Stacey
OBJECTIVE
16 mi.@ 8:24-54/mi. w/last 2 mi.@ 7:55/mi.
ACHIEVED
16.01 mi.@ 8:18/mi. w/last 2 mi. 7:53/7:32
5:36 AM 78° 89% 1 mph
Stacey Almond hosted Steph's group for a long run at Hershey Park this morning. Stacey runs with Steph's group downtown occasionally. Along with her today was Steve Brammer who may ??? have won this year's New York City Marathon 50-59 age group and a strong runner named Kevin. Joining the run from Stephanie's group was Laurie, Stacey, Stephanie, Randy, Jonathan, William, and me. Our merry band got started down the trail in the dark around 5:30 AM. I decided I'm not fond of running in unknown terrain in the dark. The path was okay but I seemed to find a few uneven spots.
After a little over 2 miles, we ran repeats on a long hill. We did 10 from about 2 miles total up and down. Knowing that this is my longest run since the Ogden marathon and since I just did intervals on the track on Wednesday, I did not push myself on these. Before we were finished I was near the back of the pack.
From there we headed out a long paved trail that generally parallels I-10 leaving Houston. Somewhere around 5 miles out, an injured runner from KatyFit was manning a water station. I had a couple cups of Gatorade. It was very nice for him to be there. Stacey runs and coaches with KatyFit so we were welcome to share their refreshments. From there we turned and went out a long dead end road until we came to a failing bridge then turned back.
There were a bunch of runners and bikers along the paved trail on the way back. Going out, I stayed with Stephanie and Randy most of the way to the Gatorade stop. From there I was with Jonathan to the bridge. On the way back, I was with Stacey and Randy to the Gatorade truck. From there I was alone until about 2+ miles where the group stopped for a rest hydration break. Jonathan and I hung back for William after the others left. Once William joined us, we walked a bit then started back. I asked Jonathan to keep us on a 7:55/mi. pace which he did ... much easier for him than me! Right before the end we passed the others. Stacey and Steve were heading back for William.
KatyFit has a bunch of people participating in their program. It was like a post-race event afterwards. I helped myself to some Powerade but passed on the core stretching. Hung around a bit and chatted then headed home.
I generally felt okay today. It was a long run but I had no hint of IT band issues. For this I am ecstatic. Hopefully everything stays that way. I still need to build endurance for St. George. The long runs are now the most important part of my training.
Once at home, I took an ice bath but didn't get it quite as cold as I wanted so I'm not expecting the full benefit.
On a side note, it's Christmas in July at our house. Paige got a new car this afternoon. She ended up with a 2005 Buick Rendezvous which is what she wanted. ... Buick ... we must be getting old!
PRE RUN
water & oatmeal w/flax & turbinado
POST RUN
Accelerade, 2 SlimFast, water
16 mi.@ 8:24-54/mi. w/last 2 mi.@ 7:55/mi.
ACHIEVED
16.01 mi.@ 8:18/mi. w/last 2 mi. 7:53/7:32
5:36 AM 78° 89% 1 mph
Stacey Almond hosted Steph's group for a long run at Hershey Park this morning. Stacey runs with Steph's group downtown occasionally. Along with her today was Steve Brammer who may ??? have won this year's New York City Marathon 50-59 age group and a strong runner named Kevin. Joining the run from Stephanie's group was Laurie, Stacey, Stephanie, Randy, Jonathan, William, and me. Our merry band got started down the trail in the dark around 5:30 AM. I decided I'm not fond of running in unknown terrain in the dark. The path was okay but I seemed to find a few uneven spots.
After a little over 2 miles, we ran repeats on a long hill. We did 10 from about 2 miles total up and down. Knowing that this is my longest run since the Ogden marathon and since I just did intervals on the track on Wednesday, I did not push myself on these. Before we were finished I was near the back of the pack.
From there we headed out a long paved trail that generally parallels I-10 leaving Houston. Somewhere around 5 miles out, an injured runner from KatyFit was manning a water station. I had a couple cups of Gatorade. It was very nice for him to be there. Stacey runs and coaches with KatyFit so we were welcome to share their refreshments. From there we turned and went out a long dead end road until we came to a failing bridge then turned back.
There were a bunch of runners and bikers along the paved trail on the way back. Going out, I stayed with Stephanie and Randy most of the way to the Gatorade stop. From there I was with Jonathan to the bridge. On the way back, I was with Stacey and Randy to the Gatorade truck. From there I was alone until about 2+ miles where the group stopped for a rest hydration break. Jonathan and I hung back for William after the others left. Once William joined us, we walked a bit then started back. I asked Jonathan to keep us on a 7:55/mi. pace which he did ... much easier for him than me! Right before the end we passed the others. Stacey and Steve were heading back for William.
KatyFit has a bunch of people participating in their program. It was like a post-race event afterwards. I helped myself to some Powerade but passed on the core stretching. Hung around a bit and chatted then headed home.
I generally felt okay today. It was a long run but I had no hint of IT band issues. For this I am ecstatic. Hopefully everything stays that way. I still need to build endurance for St. George. The long runs are now the most important part of my training.
Once at home, I took an ice bath but didn't get it quite as cold as I wanted so I'm not expecting the full benefit.
On a side note, it's Christmas in July at our house. Paige got a new car this afternoon. She ended up with a 2005 Buick Rendezvous which is what she wanted. ... Buick ... we must be getting old!
PRE RUN
water & oatmeal w/flax & turbinado
POST RUN
Accelerade, 2 SlimFast, water
Thursday, July 24, 2008
Plodding
OBJECTIVE
4 mi. SLOW
4 mi. SLOW
ACHIEVED
4.01 mi.@ 9:11/mi.
7:54 PM 75F 92% 5.3 mph
My legs were quite fatigued tonight. I was slow but just tried to enjoy it. It had rained most of the day so everything was wet and green. Based on how I feel, Dr. Cianca's advice and Saturday's scheduled long run, I've decided to take tomorrow off. Hopefully that will help get my feet back under me.
PRE RUN
water & Kashi GoLean cereal w/skim milk
POST RUN
5 grain hot cereal w/ turbinado, flax & skim milk
Wednesday, July 23, 2008
Yes ... Yasso 800's!
OBJECTIVE
9 mi. w/7 x 2:00 @ 6:40/mi.
9 mi. w/7 x 2:00 @ 6:40/mi.
ACHIEVED
1.9 mi. warm up
10x800 meters
1.8 mi. cool down
8:00 PM 79° 84% 7 mph Light Rain
Ended up not running this morning. Thunder, lightning, and rain offered a lame excuse and I took it. (It wasn't that bad. Just the leading edge of Hurricane Dolly that ended up hitting the US- Mexican border later in the day.) So this led to a PM run for me. Under the soggy conditions, I decided to take advantage of the high school track and try running Yasso 800's.
It was around 8 pm by the time I was on my way. I was NOT feeling it. I slogged my way over to the track, considering cutting it short the whole way over. Once on the track, I figured I'd try a couple 800's hoping to feel better. It didn't happen but I was hitting my times. I decided rather than do 10 I'd just cut it short at 5. But by the time I got to 5, I couldn't think of a reason not to do another. After 6, I started thinking it would be a complete waste not to try for the original 10. So I pressed on. I was still hitting my times but was tiring. After 7, I decided I was going to get 10 and pressed on. It was raining lightly much of the time and the wind was occasionally gusting. I felt really tired but very satisfied about finishing this workout when all along it seemed it wasn't in the cards. The s-l-o-w march home wasn't the most pleasant cool down but before leaving the house, I had thrown together batter for blueberry-walnut pancakes that I was looking forward to.
The concept of Yasso 800's is to run 10 in the time you anticipate running the marathon ... except in minutes and seconds rather than hours and minutes. Therefore, my 3:25 marathon had me running 3:25 800's. If a runner can do 10 in the prescribed time while limiting his recovery to the same time, it's an indicator of what he can ran a marathon in. So here's what I ended up with:
800 / Rest
3:24/3:24
3:23/3:35
3:21/3:26
3:30/3:54
3:27/3:31
3:24/3:39
3:24/3:29
3:21/3:31
3:25/3:26
3:20/3:24
So I did it! Effectively, I ran 10 x 800's at 3:25. Okay here's the huge caveat, instead of jogging in between each 800 like your supposed to, I walked. Of course, that's cheating. So I didn't exactly do it but I know it's achievable. The last time I did Yasso 800's was June 5, 2007. It's most comical to look back at how that went. Here's my blog entry. It's good for me to look back occasionally to get some perspective on my progress.
I may trying these again during this training cycle. I know I'm not ready to run 3:25 in St. George today but at least I have an indicator that it's not out of reach.
PRE RUN
water
POST RUN
chocolate milk, blueberry-walnut pancakes, skim milk, calcium & vitamin A&D supplements
Tuesday, July 22, 2008
Startin' Late; Feelin' Good
OBJECTIVE
6 mi. EZ
6 mi. EZ
ACHIEVED
6.07 mi.@ 8:35/mi.
8:07 AM 82F 68% 8 mph
Got a late start today but ended up having a good run. Run out and back on Wimbledon Forest. Felt good right from the start. Just tried to maintain it.
Met with Dr. Cianca this afternoon. I need to be smart about my training and keep doing the exercises. I'll meet with Danie in 3 weeks to make sure I'm still on track then again 3 weeks later.
PRE RUN
Low-fat granola w/skim milk
POST RUNchocolate milk, multivitamin, & water
Later, English muffin, poached egg, & Canadian bacon; water
Monday, July 21, 2008
Yes ... This Felt Like a Recovery Run
OBJECTIVE
4 mi. SLOW
4 mi. SLOW
ACHIEVED
4.03 mi.@ 9:06/mi.
5:04 AM 75F 89% 0 mph
My legs were tired this morning. I really didn't ever push out of a warmup pace. I'm sure Saturday's run is still heavy on my legs ... even after yesterday's rest. I wish I would have followed up on the ice bath I had considered for Saturday. I need to remember that for this coming Saturday's 16-miler.
I've got Dr. Cianca tomorrow. Hopefully I check out and he clears me to get on track with my training.
PRE RUN
nothing
POST RUN
chocolate milk, multivitamin, oatmeal w/flax, turbinado & skim milk
Sunday, July 20, 2008
Training Schedule: July 20 - 26
Sun. - Rest
Mon. - 4 mi. SLOW
Tue. - 6 mi. EZ
Wed. - 9 mi. w/8x2 min.@6:40/min. & 2 min. jog
Thu. - 4 mi. SLOW
Fri. - 6 mi. EZ
Sat. - 16 mi. EZ w/@ MP = 7:55/min.
I have a follow-up visit with Dr. Cianca on Tuesday so this schedule is contingent on getting good news from him.
Mon. - 4 mi. SLOW
Tue. - 6 mi. EZ
Wed. - 9 mi. w/8x2 min.@6:40/min. & 2 min. jog
Thu. - 4 mi. SLOW
Fri. - 6 mi. EZ
Sat. - 16 mi. EZ w/@ MP = 7:55/min.
I have a follow-up visit with Dr. Cianca on Tuesday so this schedule is contingent on getting good news from him.
Saturday, July 19, 2008
Longest Run Since Ogden Marathon on May 17
OBJECTIVE
12 - 14 mi. EZ pace with 2 - 3 mi. pickup @ 7:55/mi.
ACHIEVED
14.21 mi.@ 8:33/mi. including Mile 13 = 7:46; Mile 14 = 7:51; Final 0.21 mi. = 7:42/mi.
5:43 AM 80° 78% 0 mph
I wasn't "feeling it" today right from the start. I spent the first 2 miles doing a whole body check. My abs were hurting. I didn't have much spring in my legs. I'm fairly certain it was the plyometrics I did at PT yesterday.
Stephanie, Miranda, Laurie, Josh, Randy, William, and I made the trek from Memorial Park along the bayou to downtown ... through downtown to the George R. Brown Convention Center. Then back. At Shepherd, Steph, Josh, and Randy continued through River Oaks. The others including me headed back toward the park. I tried to pickup once I hit the park and went around the backside. It was tough but generally a success.
I stretched and chatted with William and Miranda back at the cars while we waited for the others. They didn't make it before I left.
Dani cut me off from PT yesterday. She said she's done all she can for me. She also said I need to go back to Dr. Cianca for a followup and get a running coach who can help me increase my mileage wisely. This was abrupt! I was hoping to stay with her for longer. She has definitely helped me but it doesn't seem to me like our work is done.
PRE RUN
FRS
POST RUN
2 SlimFast & water
Later, multivitamin, water, English muffin, poached egg & Canadian bacon
12 - 14 mi. EZ pace with 2 - 3 mi. pickup @ 7:55/mi.
ACHIEVED
14.21 mi.@ 8:33/mi. including Mile 13 = 7:46; Mile 14 = 7:51; Final 0.21 mi. = 7:42/mi.
5:43 AM 80° 78% 0 mph
I wasn't "feeling it" today right from the start. I spent the first 2 miles doing a whole body check. My abs were hurting. I didn't have much spring in my legs. I'm fairly certain it was the plyometrics I did at PT yesterday.
Stephanie, Miranda, Laurie, Josh, Randy, William, and I made the trek from Memorial Park along the bayou to downtown ... through downtown to the George R. Brown Convention Center. Then back. At Shepherd, Steph, Josh, and Randy continued through River Oaks. The others including me headed back toward the park. I tried to pickup once I hit the park and went around the backside. It was tough but generally a success.
I stretched and chatted with William and Miranda back at the cars while we waited for the others. They didn't make it before I left.
Dani cut me off from PT yesterday. She said she's done all she can for me. She also said I need to go back to Dr. Cianca for a followup and get a running coach who can help me increase my mileage wisely. This was abrupt! I was hoping to stay with her for longer. She has definitely helped me but it doesn't seem to me like our work is done.
PRE RUN
FRS
POST RUN
2 SlimFast & water
Later, multivitamin, water, English muffin, poached egg & Canadian bacon
Friday, July 18, 2008
Late Start Leads to Modification of Loop; Turns Into Out-&-Back
OBJECTIVE
6 mi.@ EZ = 8:24-54/mi.
ACHIEVED
6.09 mi.@ 8:34/mi
7:08 AM 69° 93% 0 mph
Since I got a late start, I started the Wimbledon Forest Loop but turned it into an out-and-back so I didn't have to dodge morning commuting traffic on Cypresswood. I've never run "backwards" on that route and I was surprised how long it made it seem. There were parts where I wasn't sure I was on the right road. Proving that it's all a matter of perspective!
I felt okay. The pace was fine. My ab strain is still lingering but seems slightly improved.
I've got PT later today and a long run of undetermined length tomorrow.
PRE RUN
apple juice
POST RUN
chocolate milk, multivitamin, 5-grain hot cereal w/flax, turbinado & skim milk
6 mi.@ EZ = 8:24-54/mi.
ACHIEVED
6.09 mi.@ 8:34/mi
7:08 AM 69° 93% 0 mph
Since I got a late start, I started the Wimbledon Forest Loop but turned it into an out-and-back so I didn't have to dodge morning commuting traffic on Cypresswood. I've never run "backwards" on that route and I was surprised how long it made it seem. There were parts where I wasn't sure I was on the right road. Proving that it's all a matter of perspective!
I felt okay. The pace was fine. My ab strain is still lingering but seems slightly improved.
I've got PT later today and a long run of undetermined length tomorrow.
PRE RUN
apple juice
POST RUN
chocolate milk, multivitamin, 5-grain hot cereal w/flax, turbinado & skim milk
Thursday, July 17, 2008
Abbreviated
OBJECTIVE
9 mi. w/7x2 min.@ 6:40/mi. & 2 min. jog
ACHIEVED
8.04 mi.@ 8:31/mi. including
2.46 mi.@ 9:02/mi.
2:00 min.@ 6:47/mi.
2:00 min.
1:59 min.@ 6:30/mi.
2:00 min.
1:59 min.@ 6:13/mi.
3:01 min.
1:59 min.@ 6:32/mi.
1:57 min.
2:00 min.@ 6:29/mi.
1:59 min.
2:00 min.@ 6:46/mi.
1:59 min.
2.49 mi.@ 8:36/mi.
6:19 AM 71° 95% 0 mph
My job is really getting in the way of my running lately! It's second quarter close. I didn't run yesterday and shortened today's run so I could get to work early enough to deal with things there.
My legs were sore. I'm sure it is from the plyometrics at PT Tuesday. My abdominal strain is still a problem but not as bad as it has been.
No big mental breakthrough here but it occurred to me while running that training for a marathon is like a marathon. I've had this thought before but extended the analogy. Since my training started June 2, I had 18 weeks until the marathon. I'm 7 weeks into the cycle so I've got roughly 39% of my training behind me. 39% of a marathon is about 10 miles. In each of my marathons, I felt good for 10 miles just as my training to this point has generally been good. In Ogden, I started having minor problems around 10 miles. The next part of my training is going to be the hardest. I'm still building mileage for several more weeks and expect to increase intensity. I can't lose focus on what I'm training for and why the effort right now is worth it. I'm training now for that second 10 miles of the marathon. I want to be able to run them strong-ly (???) and efficiently. I need to recommit to the effort and continue building to the next plateau.
I've got PT again tomorrow.
PRE RUN
FRS
POST RUN
SlimFast, GrapeNuts w/turbinado & skim milk
9 mi. w/7x2 min.@ 6:40/mi. & 2 min. jog
ACHIEVED
8.04 mi.@ 8:31/mi. including
2.46 mi.@ 9:02/mi.
2:00 min.@ 6:47/mi.
2:00 min.
1:59 min.@ 6:30/mi.
2:00 min.
1:59 min.@ 6:13/mi.
3:01 min.
1:59 min.@ 6:32/mi.
1:57 min.
2:00 min.@ 6:29/mi.
1:59 min.
2:00 min.@ 6:46/mi.
1:59 min.
2.49 mi.@ 8:36/mi.
6:19 AM 71° 95% 0 mph
My job is really getting in the way of my running lately! It's second quarter close. I didn't run yesterday and shortened today's run so I could get to work early enough to deal with things there.
My legs were sore. I'm sure it is from the plyometrics at PT Tuesday. My abdominal strain is still a problem but not as bad as it has been.
No big mental breakthrough here but it occurred to me while running that training for a marathon is like a marathon. I've had this thought before but extended the analogy. Since my training started June 2, I had 18 weeks until the marathon. I'm 7 weeks into the cycle so I've got roughly 39% of my training behind me. 39% of a marathon is about 10 miles. In each of my marathons, I felt good for 10 miles just as my training to this point has generally been good. In Ogden, I started having minor problems around 10 miles. The next part of my training is going to be the hardest. I'm still building mileage for several more weeks and expect to increase intensity. I can't lose focus on what I'm training for and why the effort right now is worth it. I'm training now for that second 10 miles of the marathon. I want to be able to run them strong-ly (???) and efficiently. I need to recommit to the effort and continue building to the next plateau.
I've got PT again tomorrow.
PRE RUN
FRS
POST RUN
SlimFast, GrapeNuts w/turbinado & skim milk
Tuesday, July 15, 2008
Just Miles
OBJECTIVE
6 mi. EZ (8:24-54/mi.)
ACHIEVED
6.04 mi.@ 9:07/mi.
8:16 PM 84° 70% 6 mph
This run was just getting miles. I took my parents and niece to the airport this morning so I ran at Memorial Park on the way home from work. I haven't been over there to run for some time.
I had an extremely hard to getting going and never really found any rhythm during this run. Fortunately my right groin problem from yesterday seems to be gone but the lower ab problem persists and gave my problems while running. My nutrition today was up-and-down but I think I should have been okay. My hydration wasn't too good especially in the afternoon.
I had PT just before lunch. That most likely contributed to the difficulty I had running tonight. Dani just started me on plyometrics last week and is building up. Today's edition was the toughest yet and it took something out of me. She thinks my ab and groin problem are from the hard run on Saturday. I do think I'm still recovering from that run but I think my ab damage came from the incline bench leg pull-ups (not sure of the correct term for these) that she has me doing somehow tears my abs. It's most likely a result of poor form on my part.
Anyway it wasn't a good run tonight and my schedule is now off so I'm considering pushing my midweek big workout to Thursday rather than tomorrow. However, I'm concerned that could impact Saturday's long run. I've boxed myself in a bit schedule-wise ....
PRE RUN
nothing
POST RUN
SlimFast
Later, 2 small hamburgers & soft-serve ice cream cone
6 mi. EZ (8:24-54/mi.)
ACHIEVED
6.04 mi.@ 9:07/mi.
8:16 PM 84° 70% 6 mph
This run was just getting miles. I took my parents and niece to the airport this morning so I ran at Memorial Park on the way home from work. I haven't been over there to run for some time.
I had an extremely hard to getting going and never really found any rhythm during this run. Fortunately my right groin problem from yesterday seems to be gone but the lower ab problem persists and gave my problems while running. My nutrition today was up-and-down but I think I should have been okay. My hydration wasn't too good especially in the afternoon.
I had PT just before lunch. That most likely contributed to the difficulty I had running tonight. Dani just started me on plyometrics last week and is building up. Today's edition was the toughest yet and it took something out of me. She thinks my ab and groin problem are from the hard run on Saturday. I do think I'm still recovering from that run but I think my ab damage came from the incline bench leg pull-ups (not sure of the correct term for these) that she has me doing somehow tears my abs. It's most likely a result of poor form on my part.
Anyway it wasn't a good run tonight and my schedule is now off so I'm considering pushing my midweek big workout to Thursday rather than tomorrow. However, I'm concerned that could impact Saturday's long run. I've boxed myself in a bit schedule-wise ....
PRE RUN
nothing
POST RUN
SlimFast
Later, 2 small hamburgers & soft-serve ice cream cone
Monday, July 14, 2008
Plodding with Problems
OBJECTIVE
4 mi. SLOW
4 mi. SLOW
ACHIEVED
4.02@ 9:28/mi.
4:40 AM 75° 91% 4 mph
I had a few problems this morning. First, after a few hundred meters in to the run I had to use the restroom. That issue persisted throughout the run.
Second and more problematic, it feels like I have a pulled right groin and a pulled extreme lower abdominal muscle on the right side. I don't think these are the same injury but it feels like they're intertwined in function. The result this morning was a shortening of my stride that really slowed down the pace.
I'm not sure of the causes for these but have a couple theories. Neither bothered me during Saturday's run on the hills. Even so, I think the ab situation is from a particular exercise from my PT. Maybe Saturday's run aggravated it ... ???
My theory on the groin is that I may have pulled it while Indian leg wrestling my niece yesterday. My niece and parents are visiting us from out of town this weekend through Tuesday.
A third problem was that I had some general muscle soreness in my legs. I'm fairly certain this is from Saturday's long run on the hills and expect it to clear up soon.
I'll monitor the two issues, hoping not to compound them.
Last week Jonathan and I discussed junk miles ... wondering if the concept really exists. I hope not because, if so, today was all junk. If not, I got my four miles and am off to work for what promises to be a hectic day.
PRE RUN
nothing
POST RUN
SlimFast & multivitamin
Saturday, July 12, 2008
League Line Road w/Stephanie's Abrreviated Crew
OBJECTIVE
10 mi. including 8 mi.@ 8:24-54/mi. & 2 mi.@ 7:55/mi.
ACHIEVED
12.89 mi.@ 8:08/mi.
6:15 AM 74° 92% 4 mph
It was a beautiful morning for a run. I got an early start on the drive to Conroe and arrived about 15 minutes before the others. This worked out great as I got in a good stretch and mentally shifted gears.
Stephanie arrived with Randy, Laurie and Brian (our host for the day who usually runs with Wayne's group). They waited about 5 minutes for Jonathan but we found out later he had a late night and didn't set his alarm.
We ended up running the exact same route Jonathan and I covered together a while back. The route is hilly (for Houston) but I really enjoy it. It's a bit cooler in Conroe ... maybe because of the nearby water and being a bit farther north ....
We started out fast. Brian was leading and I think he's used to a faster pace than Steph's group runs. We kept trying to bridle him. I was feeling okay but didn't know what to expect with my IT band so I didn't want to blew out too fast, too early. We stopped by a water break at the Teaswood turnoff. I had mild stomach discomfort and wondered about my decision to eat a little oatmeal this morning before leaving the house. I used to always eat before a morning run but haven't been eating pre-run for a few months now.
We made it the I-45 where they had stashed more water. It's about 4.5 miles in. I was still feeling okay. There was discussion about slowing the pace. Brian pulled off the lead for the return trip. Laurie pulled out and started gapping us (as she often does). Randy wasn't going to let her go. The two of them stretched a 100 meter lead on us. Stephanie and I had a chance to catch up. Brian talked about St. George since he's run it twice.
At the water stop with around 2.5 miles remaining, I was still feeling good and decided that I'd try staying with whoever went to the front. Brian reminded us that once back at the cars there was a 3 mile loop to add on at the end of the run. I figured if I wasn't feeling like it, I'd just skip the add on. After all, I'm still capped at 10 miles, right?
Laurie and Randy eased to the front. I went with them. There are a few big ups and downs over this section but the road is narrow and morning recreational traffic had picked up by now. Going up the second hill, an oncoming vehicle approached at a high speed. I picked up my pace to get ahead of Laurie and into single file. I felt strong and the pace felt okay so I just stayed with it figuring I'd top the hill then ease up. Once on top, I tried focusing on my form going downhill; low knees without over striding ... increased turnover. My pace picked up. I couldn't hear Randy and Laurie any more but didn't look back. I still felt good and figured I'd just hold the pace as long as I could. Be strong on the up's and use good form on the down's. I thought I knew how many hills there here back to the marina but I was early surprised when I topped a hill and the parking lot was at the end of this long downhill section. I was sure that at least another up and down was left. As usual, I was "the horse returning to the barn" and picked up the pace some more. I've never led Steph's group at the finish of a run. Not that it's a big deal but to me it felt like some sort of milestone. Of course, they were all planning on another 3 miles and, at this point, I wasn't.
At the car I got water, the others arrived shortly after I did. Although I didn't feel like adding the extra 3 miles. I went out with them for two reasons: 1) I missed yesterday's run and 2) I wanted to know the 3-mile loop that Brian was leading us on ... in case I come up on League Line Road myself sometime. It's always good to get another route in your mental directory.
Mile splits:
8:26/7:52/7:53/8:02/8:08/7:56/8:10/8:09/7:26/6:52(0.85 mi.)
8:55/8:56/8:40
PRE RUN
FRS & oatmeal w/turbinado, flax & skim milk
(had very mild stomach cramping throughout first third of run; not a big deal but occasionally uncomfortable)
IN RUN
Accelerade - 20 oz. over 4 stops & mint, chocolate GU @ 4.5 mi
POST RUN
SlimFast (2 cans) & water
10 mi. including 8 mi.@ 8:24-54/mi. & 2 mi.@ 7:55/mi.
ACHIEVED
12.89 mi.@ 8:08/mi.
6:15 AM 74° 92% 4 mph
It was a beautiful morning for a run. I got an early start on the drive to Conroe and arrived about 15 minutes before the others. This worked out great as I got in a good stretch and mentally shifted gears.
Stephanie arrived with Randy, Laurie and Brian (our host for the day who usually runs with Wayne's group). They waited about 5 minutes for Jonathan but we found out later he had a late night and didn't set his alarm.
We ended up running the exact same route Jonathan and I covered together a while back. The route is hilly (for Houston) but I really enjoy it. It's a bit cooler in Conroe ... maybe because of the nearby water and being a bit farther north ....
We started out fast. Brian was leading and I think he's used to a faster pace than Steph's group runs. We kept trying to bridle him. I was feeling okay but didn't know what to expect with my IT band so I didn't want to blew out too fast, too early. We stopped by a water break at the Teaswood turnoff. I had mild stomach discomfort and wondered about my decision to eat a little oatmeal this morning before leaving the house. I used to always eat before a morning run but haven't been eating pre-run for a few months now.
We made it the I-45 where they had stashed more water. It's about 4.5 miles in. I was still feeling okay. There was discussion about slowing the pace. Brian pulled off the lead for the return trip. Laurie pulled out and started gapping us (as she often does). Randy wasn't going to let her go. The two of them stretched a 100 meter lead on us. Stephanie and I had a chance to catch up. Brian talked about St. George since he's run it twice.
At the water stop with around 2.5 miles remaining, I was still feeling good and decided that I'd try staying with whoever went to the front. Brian reminded us that once back at the cars there was a 3 mile loop to add on at the end of the run. I figured if I wasn't feeling like it, I'd just skip the add on. After all, I'm still capped at 10 miles, right?
Laurie and Randy eased to the front. I went with them. There are a few big ups and downs over this section but the road is narrow and morning recreational traffic had picked up by now. Going up the second hill, an oncoming vehicle approached at a high speed. I picked up my pace to get ahead of Laurie and into single file. I felt strong and the pace felt okay so I just stayed with it figuring I'd top the hill then ease up. Once on top, I tried focusing on my form going downhill; low knees without over striding ... increased turnover. My pace picked up. I couldn't hear Randy and Laurie any more but didn't look back. I still felt good and figured I'd just hold the pace as long as I could. Be strong on the up's and use good form on the down's. I thought I knew how many hills there here back to the marina but I was early surprised when I topped a hill and the parking lot was at the end of this long downhill section. I was sure that at least another up and down was left. As usual, I was "the horse returning to the barn" and picked up the pace some more. I've never led Steph's group at the finish of a run. Not that it's a big deal but to me it felt like some sort of milestone. Of course, they were all planning on another 3 miles and, at this point, I wasn't.
At the car I got water, the others arrived shortly after I did. Although I didn't feel like adding the extra 3 miles. I went out with them for two reasons: 1) I missed yesterday's run and 2) I wanted to know the 3-mile loop that Brian was leading us on ... in case I come up on League Line Road myself sometime. It's always good to get another route in your mental directory.
Mile splits:
8:26/7:52/7:53/8:02/8:08/7:56/8:10/8:09/7:26/6:52(0.85 mi.)
8:55/8:56/8:40
PRE RUN
FRS & oatmeal w/turbinado, flax & skim milk
(had very mild stomach cramping throughout first third of run; not a big deal but occasionally uncomfortable)
IN RUN
Accelerade - 20 oz. over 4 stops & mint, chocolate GU @ 4.5 mi
POST RUN
SlimFast (2 cans) & water
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