OBJECTIVE
13 mi.@ 7:46-8:36
ACHIEVED
13.14 mi.@ 8:58
5:52 AM 78° 77% 0 mph
I was happy to get back with the group for a run. Today's contingent consisted of Josh, Randy, John, Augie, and me. Randy created a nice route for us from Memorial Park down to Rice University and part way around the campus loop then back to Memorial Park.
I was a bit worried this morning before leaving the house because I was "feeling" my left IT band. This is never a good thing. I have got to get back to doing my physical therapy exercises to avoid having any downtime with my ITB. My theory is that the flare up is due to the speed work in my current training program. I'm running intervals on Tuesdays and repeats on Thursdays. My ITB blew up originally (late 2007) when I was on the Furman training program with two speed sessions per week. Last summer I didn't have any problem on Tinman's program with only one speed session per week. Maybe I've stumbled on the correct cause-and-effect relationship here ... ???
Anyway, I was unsure of what today's run would bring. I wore my newest/best shoes and hoped for the best. Fortunately, the pace was modest and I didn't have any problems.
It was good to get back together with my running friends and hear Randy's and Josh's accounts of their IronMan experiences in Idaho last month.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Saturday, July 18, 2009
Friday, July 17, 2009
Keepin' It in the Recovery Zone
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Thursday, July 16, 2009
Mile Repeats Ain't Easy for Me
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
Wednesday, July 15, 2009
Tuesday, July 14, 2009
Pleasant Intervals ... An Oxymoron ... ???
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Monday, July 13, 2009
Uneventful 5-miler
OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
Sunday, July 12, 2009
Training Schedule: July 12 - 18
Proprioceptive Cue: Running Against a Wall
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
Saturday, July 11, 2009
Where's the Crew??!!???
OBJECTIVE
14 mi.@ 7:46-8:36
ACHIEVED
14.13 mi.@ 8:31
6:20 AM 75° 99% 1 mph
Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).
No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.
This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).
Glad to have it done.
For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.
PRE RUN
weight=163
water & cereal w/1% milk
POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin
14 mi.@ 7:46-8:36
ACHIEVED
14.13 mi.@ 8:31
6:20 AM 75° 99% 1 mph
Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).
No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.
This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).
Glad to have it done.
For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.
PRE RUN
weight=163
water & cereal w/1% milk
POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin
Wednesday, July 8, 2009
Easing It at Recovery Pace
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
6.16 mi.@ 9:02
6:04 AM 79° 94% 2 mph
Really feeling yesterday's intervals in my legs (and most likely still not recovered from Saturday's race). Just took it really easy over the course of the run today. No need to push it today. I've got mile repeats tomorrow.
PRE RUN
water
POST RUN
water, calcium & vitamins A & D, frosted mini wheats w/1% milk
2-6 mi.@ 8:37-9:46
ACHIEVED
6.16 mi.@ 9:02
6:04 AM 79° 94% 2 mph
Really feeling yesterday's intervals in my legs (and most likely still not recovered from Saturday's race). Just took it really easy over the course of the run today. No need to push it today. I've got mile repeats tomorrow.
PRE RUN
water
POST RUN
water, calcium & vitamins A & D, frosted mini wheats w/1% milk
Tuesday, July 7, 2009
Hammerin' Out the 400's ... in the Rain
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
12 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
1.94 mi. WU
dynamic stretching
87/89/88/90/88/84/83/85/85/83/82/85
1.73 mi. CD
Total miles = 9.53
Total time = 1:24:34
7:05 AM 75° 94% 8 mph rain
We've desperately needed rain here in Houston of late. It came this morning ... while I was running. Frankly, I didn't even mind that much.
My legs are still feeling the hills on the Peachtree course from Saturday. As a result I wasn't sure how today's intervals on the track were going to go. But I loosened up on the warm up over to the track then did some stretching before starting.
Last week I "cheated" between intervals by walking instead for jogging at a 8:37-9:46 pace. Today I felt surprisingly good during the first interval as 87 seconds felt easy. At that moment, I felt like I should be able to run them all day. So that prompted me to make the active recovery what it was supposed to be. Of course after the fourth interval I was sucking wind ... big time. I had hit it in 90 seconds (my slowest of the day) but I was only a third of the way through my set and felt myself falling off the cliff so at this point I started walking the 3-minute recovery periods. This cheat helped me get back on track. I did jog the recovery after the the ninth and eleventh intervals but it was really making a huge difference in my recovery for the next interval. Obviously I'm not getting the full benefit of the workout unless I'm hitting the recovery period at the recovery pace. So I've still got work to do. I think I've got another round of 400 meter intervals next week so I'll get at least one more chance to get it right!
PRE RUN
water & GrapeNut's w/1% milk
POST RUN
SlimFast & multivitamin
Later, smoothie (strawberries, blackberries, cherries, almonds, honey, flax, cranberry juice, yogurt)
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
12 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
1.94 mi. WU
dynamic stretching
87/89/88/90/88/84/83/85/85/83/82/85
1.73 mi. CD
Total miles = 9.53
Total time = 1:24:34
7:05 AM 75° 94% 8 mph rain
We've desperately needed rain here in Houston of late. It came this morning ... while I was running. Frankly, I didn't even mind that much.
My legs are still feeling the hills on the Peachtree course from Saturday. As a result I wasn't sure how today's intervals on the track were going to go. But I loosened up on the warm up over to the track then did some stretching before starting.
Last week I "cheated" between intervals by walking instead for jogging at a 8:37-9:46 pace. Today I felt surprisingly good during the first interval as 87 seconds felt easy. At that moment, I felt like I should be able to run them all day. So that prompted me to make the active recovery what it was supposed to be. Of course after the fourth interval I was sucking wind ... big time. I had hit it in 90 seconds (my slowest of the day) but I was only a third of the way through my set and felt myself falling off the cliff so at this point I started walking the 3-minute recovery periods. This cheat helped me get back on track. I did jog the recovery after the the ninth and eleventh intervals but it was really making a huge difference in my recovery for the next interval. Obviously I'm not getting the full benefit of the workout unless I'm hitting the recovery period at the recovery pace. So I've still got work to do. I think I've got another round of 400 meter intervals next week so I'll get at least one more chance to get it right!
PRE RUN
water & GrapeNut's w/1% milk
POST RUN
SlimFast & multivitamin
Later, smoothie (strawberries, blackberries, cherries, almonds, honey, flax, cranberry juice, yogurt)
Monday, July 6, 2009
... On Sore Legs ...
OBJECTIVE
7 mi.@ 7:46-8:36
ACHIEVED
7.24 mi.@ 8:19
5:57 AM 79° 89% 4 mph
There were some hills on the Peachtree course. I'm feeling them in my legs now! Soreness from the beginning of this run but I loosened up a bit over the last half of the run.
PRE RUN
lemonade
POST RUN
weight=159.5
water, multivitamin & oatmeal w/brown sugar & 2% milk
7 mi.@ 7:46-8:36
ACHIEVED
7.24 mi.@ 8:19
5:57 AM 79° 89% 4 mph
There were some hills on the Peachtree course. I'm feeling them in my legs now! Soreness from the beginning of this run but I loosened up a bit over the last half of the run.
PRE RUN
lemonade
POST RUN
weight=159.5
water, multivitamin & oatmeal w/brown sugar & 2% milk
Sunday, July 5, 2009
Training Schedule: July 5 - 11
Proprioceptive Cue: Axle Between the Knees
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
14 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.
This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - Endurance Run
14 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.
This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.
Saturday, July 4, 2009
40th Annual Peachtree Road Race
Unofficial: 42:12
Happy with the result. Having a bit of "buyer's remorse" as I feel like I could have done better. I lost concentration a few times along the way.
You know you're in the Bible Belt when there are people "witnessing" on the sidewalks along the race course. An Episcopal bishop was blessing runners with holy water too.
The course was challenging with some decent up's and down's.
Happy with the result. Having a bit of "buyer's remorse" as I feel like I could have done better. I lost concentration a few times along the way.
You know you're in the Bible Belt when there are people "witnessing" on the sidewalks along the race course. An Episcopal bishop was blessing runners with holy water too.
The course was challenging with some decent up's and down's.
Friday, July 3, 2009
Easing It over a Few More Miles
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
6.09 mi.@ 8:53
9:06 AM 82° 86% 4 mph
I got out for an easy recovery run this morning. I kept telling myself to take it easy. I've got the Peachtree Road Race in Atlanta tomorrow and there's no reason to go blow it out this morning! This is the first race that I've actually trained right through. I haven't pulled back my mileage or rested. I did reshuffle this week's workout order but that's it.
I'm flying standby later today and I'm concerned that the flight is already full. Hopefully they have a seat for me! It would be a huge disappointment to be left at home for this one.
The race forecast is currently calling for 70° and 70% humidity. That should be a relief after what I've been running in lately!
No records or PR attempt tomorrow. My "A" goal is 42:00 and would require an absolutely perfect day. My "B" goal is 44:00.
PRE RUN
weight = 164
water
POST RUN
SlimFast & multivitamin
2-6 mi.@ 8:37-9:46
ACHIEVED
6.09 mi.@ 8:53
9:06 AM 82° 86% 4 mph
I got out for an easy recovery run this morning. I kept telling myself to take it easy. I've got the Peachtree Road Race in Atlanta tomorrow and there's no reason to go blow it out this morning! This is the first race that I've actually trained right through. I haven't pulled back my mileage or rested. I did reshuffle this week's workout order but that's it.
I'm flying standby later today and I'm concerned that the flight is already full. Hopefully they have a seat for me! It would be a huge disappointment to be left at home for this one.
The race forecast is currently calling for 70° and 70% humidity. That should be a relief after what I've been running in lately!
No records or PR attempt tomorrow. My "A" goal is 42:00 and would require an absolutely perfect day. My "B" goal is 44:00.
PRE RUN
weight = 164
water
POST RUN
SlimFast & multivitamin
Thursday, July 2, 2009
Chewed Up
OBJECTIVE
2-6 mi.@ 8:36-9:47
ACHIEVED
6.09 mi.@ 8:49
6:20 AM 72° 97% 0 mph
Took this one slow and easy. Legs are feeling chewed up from two speed workouts earlier in the week. Hopefully I get some spring back in them for Saturday's race. I may take an ice bath tonight.
PRE RUN
weight = 163.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
2-6 mi.@ 8:36-9:47
ACHIEVED
6.09 mi.@ 8:49
6:20 AM 72° 97% 0 mph
Took this one slow and easy. Legs are feeling chewed up from two speed workouts earlier in the week. Hopefully I get some spring back in them for Saturday's race. I may take an ice bath tonight.
PRE RUN
weight = 163.5
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
Wednesday, July 1, 2009
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretching
1.52 mi. WU
6:31/6:36/6:38
1.51 mi. CD
7:24 AM 77° 89% 2 mph
I missed yesterday's run. I was beat up from yesterday's track work and the fact that I spent Monday in the car taking Cam to camp in San Antonio then driving back. Monday evening I met an old friend for dinner while he was waiting to fly home at at the airport.
This morning I was still feeling a bit flat. I struggled over the last half to third of each mile interval. I hit all of my times but cheated in that my "active recoveries" between intervals consisted of walking rather than jogging at a recovery pace. This, of course, allows my heart rate to "catch up" before starting the next interval. I realize this blunts the training benefit of this workout but justified it given this morning's heat index and how I was feeling.
Now I have a couple of easy days before Saturday's race. I'm not sure what my goal for Saturday is going to be. I think the very best case scenario is 42:00 but that probably isn't realistic given the crowd and weather. I could be closer to 43 or 44.
PRE RUN
weight=162.5
water
POST RUN
SlimFast, multivitamin & oatmeal w/almonds, brown sugar, ground flax seed & skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretching
1.52 mi. WU
6:31/6:36/6:38
1.51 mi. CD
7:24 AM 77° 89% 2 mph
I missed yesterday's run. I was beat up from yesterday's track work and the fact that I spent Monday in the car taking Cam to camp in San Antonio then driving back. Monday evening I met an old friend for dinner while he was waiting to fly home at at the airport.
This morning I was still feeling a bit flat. I struggled over the last half to third of each mile interval. I hit all of my times but cheated in that my "active recoveries" between intervals consisted of walking rather than jogging at a recovery pace. This, of course, allows my heart rate to "catch up" before starting the next interval. I realize this blunts the training benefit of this workout but justified it given this morning's heat index and how I was feeling.
Now I have a couple of easy days before Saturday's race. I'm not sure what my goal for Saturday is going to be. I think the very best case scenario is 42:00 but that probably isn't realistic given the crowd and weather. I could be closer to 43 or 44.
PRE RUN
weight=162.5
water
POST RUN
SlimFast, multivitamin & oatmeal w/almonds, brown sugar, ground flax seed & skim milk
Monday, June 29, 2009
On Top of It!
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
10 x 400m @ 92 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
2.00 WU
87/81/85/85/84/86/85/84/84/79
1.99 CD
Total distance = 8.11
Total time = 1:20:23
5:20 AM 76° 94% 0 mph
This was a good workout. It didn't feel like it was going to be that good as I started out. I easied it over to the high school track then cranked out 10 repeats. There were about 40 cars in the parking lot which was unusual. Apparently some "boot camp" type training was in progress and using the football field.
The first interval felt relatively easy. I hit it in 87 seconds. From there, things just got better. I was on top of my times for each of the intervals. By the 8th interval, I was feeling spent but was still able to keep it together.
This is the kind of workout that feels good while I'm doing it and even better when I'm done.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, multivitamin, and GrapeNuts w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
10 x 400m @ 92 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
2.00 WU
87/81/85/85/84/86/85/84/84/79
1.99 CD
Total distance = 8.11
Total time = 1:20:23
5:20 AM 76° 94% 0 mph
This was a good workout. It didn't feel like it was going to be that good as I started out. I easied it over to the high school track then cranked out 10 repeats. There were about 40 cars in the parking lot which was unusual. Apparently some "boot camp" type training was in progress and using the football field.
The first interval felt relatively easy. I hit it in 87 seconds. From there, things just got better. I was on top of my times for each of the intervals. By the 8th interval, I was feeling spent but was still able to keep it together.
This is the kind of workout that feels good while I'm doing it and even better when I'm done.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, multivitamin, and GrapeNuts w/skim milk
Sunday, June 28, 2009
Training Schedule: June 28 - July 4
Proprioceptive Cue: Feeling Symmetry
SUNDAY - Rest
MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
THURSDAY - Recovery Run
2-6 mi.@ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.
Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.
SUNDAY - Rest
MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
THURSDAY - Recovery Run
2-6 mi.@ recovery pace
FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace
SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.
Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.
Saturday, June 27, 2009
Running in Quicksand
OBJECTIVE
12 mi.@ 7:46-8:36
ACHIEVED
12.02 mi.@ 8:29
5:57 AM 79° 93% 5 mph
I ran solo from the YMCA this morning. It was a warm, humid morning so I eased myself into it. I generally felt fine until a little less than 3 miles to go. At that point I felt like I was running in quicksand. Then to add insult to injury (mental), it felt like someone handed me a piano. (Okay enough with the cliches already.) I'm trying to say the final couple of miles were tough. I haven't gone this distance since the half marathon 6 weeks ago ... and it felt like it! Looking at the details of my run the pace dropped off some over the last couple miles but it wasn't too bad. I just think the weather caught up with me. I was also trying to complete the run without any water or nutritional supplements. Even though I ate and drink before starting out, I reached for my Carb BOOM! energy gel with about 4 miles to go and stopped for a drink with about 3 miles left.
I was glad to get this one in. I'm also happy that tomorrow is a rest day. I worked up a huge blister on my right, big toe. Hopefully tomorrow's rest gives the blister a chance to clear up a bit.
PRE RUN
weight = 163
water
POST RUN
SlimFast
Later, water, multivitamin & strawberry smoothie
12 mi.@ 7:46-8:36
ACHIEVED
12.02 mi.@ 8:29
5:57 AM 79° 93% 5 mph
I ran solo from the YMCA this morning. It was a warm, humid morning so I eased myself into it. I generally felt fine until a little less than 3 miles to go. At that point I felt like I was running in quicksand. Then to add insult to injury (mental), it felt like someone handed me a piano. (Okay enough with the cliches already.) I'm trying to say the final couple of miles were tough. I haven't gone this distance since the half marathon 6 weeks ago ... and it felt like it! Looking at the details of my run the pace dropped off some over the last couple miles but it wasn't too bad. I just think the weather caught up with me. I was also trying to complete the run without any water or nutritional supplements. Even though I ate and drink before starting out, I reached for my Carb BOOM! energy gel with about 4 miles to go and stopped for a drink with about 3 miles left.
I was glad to get this one in. I'm also happy that tomorrow is a rest day. I worked up a huge blister on my right, big toe. Hopefully tomorrow's rest gives the blister a chance to clear up a bit.
PRE RUN
weight = 163
water
POST RUN
SlimFast
Later, water, multivitamin & strawberry smoothie
Friday, June 26, 2009
Alternate Plan
OBJECTIVE
2-6 mi.@ 8:36-9:47
ACHIEVED
3.01 mi.@ 8:54
8:53 PM 88° 49% 7 mph
My run didn't happen this morning. I got up but was feeling beat up and lazy. I'm sorry to admit that six miles seemed like a long ways and a big commitment today.
Off to work I went with a loose plan to run later in the day. Temperatures pushed into triple digits this afternoon.
I waited until the sun had set and stopped at Memorial Park for a loop before going home. On days like today, I just need to remember that it's a recovery day and the schedule calls for 2-6 miles; not 6 exclusively.
PRE RUN
water
POST RUN
hamburger, apple slices & orange drink
2-6 mi.@ 8:36-9:47
ACHIEVED
3.01 mi.@ 8:54
8:53 PM 88° 49% 7 mph
My run didn't happen this morning. I got up but was feeling beat up and lazy. I'm sorry to admit that six miles seemed like a long ways and a big commitment today.
Off to work I went with a loose plan to run later in the day. Temperatures pushed into triple digits this afternoon.
I waited until the sun had set and stopped at Memorial Park for a loop before going home. On days like today, I just need to remember that it's a recovery day and the schedule calls for 2-6 miles; not 6 exclusively.
PRE RUN
water
POST RUN
hamburger, apple slices & orange drink
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