OBJECTIVE
22 mi.@ 7:46-8:36
ACHIEVED
22.0 mi.@ 8:39/mi.
5:09 AM 75° 88% 3 mph
Good run today. Randy scheduled a multi-loop route that allowed those wanting more mileage to start early before coming back to the starting point 90 minutes later to pick up others who were going shorter. After our run, we met from breakfast at Buffalo Grill.
Since St. George is a week before the Chicago marathon which many of the others are doing, my 22-miler comes a week before there's. So I was the "high mileage guy" for today. The total mileage of the run was +18. Since I needed 22, I got to Memorial Park early for a 3-mile loop before the 5:30 am start.
The first loop was 8 miles. Along for that run was Augie, Stacey, Josh, Randy, and me. We went down Allen Parkway to Sabine Bridge then back to the park. We were a bit worried about mud from yesterday's rain but it turned out that it wasn't a problem.
Back at Memorial Park swimming pool, we met Laurie, her cousin, Duane, Jon, William, and Aaron. John Colleti had also joined the early group about a mile before we got back to the park. So the second loop group was large, rested and full of energy. It made the back half of my total run pretty fun.
I felt fine throughout. I pushed the pace a little bit over my solo 3-miler then the pace was easy from the outset with the early group. This was fine for me. We were running a bit late in meeting the group so picked it up over the last mile back to the park. The pace bounced around with the second group. Over the last three miles I went 7:59, 7:53, and 7:53. I felt pretty good doing it. I think taking the day off yesterday helped me feel pretty good bringing it home today.
Yesterday's off day wasn't planned but I had a 7:30 am meeting in the office and only gotten home the office at 11:30 pm the night before. I needed rest. I thought I would get the run in during the day but ended up tied up throughout with meetings - both scheduled and impromptu - and the filing of the federal tax return. Thankfully .... Having this pressure-filled workweek during the same week as my peak marathon training wasn't that nice. But the load at work should taper off just as I'm now starting my marathon taper.
PRE RUN
weight=161.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
water, grapefruit juice & 3-egg omelet w/Canadian bacon, Swiss cheese, tomatoes & onions
Later, strawberry-banana smoothie
Saturday, September 12, 2009
Thursday, September 10, 2009
Unstable
OBJECTIVE
2 mi. warm-up @ 8:37-9:47
8 mi. @ 6:59/mi.
2 mi. cool-down @ 8:37-9:47
ACHIEVED
2 mi. WU
8 mi. tempo @ 7:12/
2 mi. CD
5:50 AM 75° 97% 1 mph
The tempo run is always my toughest run of the week and now that they are stretching out farther and farther in distance ... they're tough on me mentally and physically.
I ran from the Y this morning. Once again I miscalculated the route needed for my distance (I think I just want these tempo runs to be shorter ... like last week when I cut it a mile short "inadvertently".) However, I had the sense to just keep adding on to the route until I had the distance I needed. This messed with me a bit mentally though. I like to "segment" my runs into digestible little pieces. It seems to make it somehow easier for me mentally and helps regulate my overall pace. With today's miscalculation, my segments became longer and greater in number. Not good for the all-you-eat smorgasbord!
My splits ended up being:
7:14/7:03/7:10/7:17/7:14/7:15/7:12/7:02
These are obviously a bit slower than my 6:59 goal and a bit more erratic than I would like for a tempo run. Let's see what are today's excuses. Well, I already cited my distance miscalculation. On top of that, how about the humidity? It rained yesterday causing this morning's humidity to be very high. Tough to run in. It must have slowed me down ....
I'm not sure when I'll get tomorrow's run in. I've got an early morning meeting in the office. Maybe I'll slip away at lunch for a run ... but then where to shower ... ??? Jonathan are you reading this? Is the Bennett Public Bath open midday tomorrow?
PRE RUN
weight=162
FRS & ginger snaps
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats w/skim milk
2 mi. warm-up @ 8:37-9:47
8 mi. @ 6:59/mi.
2 mi. cool-down @ 8:37-9:47
ACHIEVED
2 mi. WU
8 mi. tempo @ 7:12/
2 mi. CD
5:50 AM 75° 97% 1 mph
The tempo run is always my toughest run of the week and now that they are stretching out farther and farther in distance ... they're tough on me mentally and physically.
I ran from the Y this morning. Once again I miscalculated the route needed for my distance (I think I just want these tempo runs to be shorter ... like last week when I cut it a mile short "inadvertently".) However, I had the sense to just keep adding on to the route until I had the distance I needed. This messed with me a bit mentally though. I like to "segment" my runs into digestible little pieces. It seems to make it somehow easier for me mentally and helps regulate my overall pace. With today's miscalculation, my segments became longer and greater in number. Not good for the all-you-eat smorgasbord!
My splits ended up being:
7:14/7:03/7:10/7:17/7:14/7:15/7:12/7:02
These are obviously a bit slower than my 6:59 goal and a bit more erratic than I would like for a tempo run. Let's see what are today's excuses. Well, I already cited my distance miscalculation. On top of that, how about the humidity? It rained yesterday causing this morning's humidity to be very high. Tough to run in. It must have slowed me down ....
I'm not sure when I'll get tomorrow's run in. I've got an early morning meeting in the office. Maybe I'll slip away at lunch for a run ... but then where to shower ... ??? Jonathan are you reading this? Is the Bennett Public Bath open midday tomorrow?
PRE RUN
weight=162
FRS & ginger snaps
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats w/skim milk
Wednesday, September 9, 2009
Insights from the World Record Holder
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
6.16 mi.@ 9:15/
5:25 AM 76° 92% 0 mph
Yesterday I watched an interview with women's marathon world record holder, Paula Radcliffe. I noted a couple interesting insights. When asked how she knows she's ready for a marathon, Radcliffe noted two components of readiness. Her 10-mile tempo runs and her 22-23 mile long runs. When she's "feeling good" on BOTH of them, she's marathon ready.
Radcliffe was also asked what she's thinking about while she's racing. She said she usually counts to 100. Once she's done it 5 times, she's run a mile. (Small club that runs 5-minute miles over the course of a marathon!)
Today's run was okay. It was good to stretch out at an easy pace.
PRE RUN
weight=162
water
POST RUN
SlimFast, vitamin & oatmeal w/flax, brown sugar & skim milk
2-6 mi.@ 8:37-9:47
ACHIEVED
6.16 mi.@ 9:15/
5:25 AM 76° 92% 0 mph
Yesterday I watched an interview with women's marathon world record holder, Paula Radcliffe. I noted a couple interesting insights. When asked how she knows she's ready for a marathon, Radcliffe noted two components of readiness. Her 10-mile tempo runs and her 22-23 mile long runs. When she's "feeling good" on BOTH of them, she's marathon ready.
Radcliffe was also asked what she's thinking about while she's racing. She said she usually counts to 100. Once she's done it 5 times, she's run a mile. (Small club that runs 5-minute miles over the course of a marathon!)
Today's run was okay. It was good to stretch out at an easy pace.
PRE RUN
weight=162
water
POST RUN
SlimFast, vitamin & oatmeal w/flax, brown sugar & skim milk
Tuesday, September 8, 2009
Mixed Intervals
OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59/, 2-minute active recovery
1x2K @ 6:39/, 2-minute active recovery
1x1K @ 6:25/, 2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
1x3K @ 6:53/, 2-min. active recovery
1x2K @ 6:34/, 2-min. active recovery
1x1K @ 6:21/, 2-min. active recovery
1x800m @ 6:13/
1.28 mi. CD
total time = 55:13
total distance = 6.97
5:38 AM 73° 93% 0 mph
I hit all of my times except that last stinkin' 800! I missed it by 2 seconds. I just couldn't seem to get my legs to turnover fast enough. I probably gave a little too much on the earlier intervals too since I was -6, -5, and -5 seconds faster than scheduled pace. It doesn't seem like that slight variation should matter but by the time I'm at the end of the series, it makes a big difference.
PRE RUN
weight=162
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/skim milk
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59/, 2-minute active recovery
1x2K @ 6:39/, 2-minute active recovery
1x1K @ 6:25/, 2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
1x3K @ 6:53/, 2-min. active recovery
1x2K @ 6:34/, 2-min. active recovery
1x1K @ 6:21/, 2-min. active recovery
1x800m @ 6:13/
1.28 mi. CD
total time = 55:13
total distance = 6.97
5:38 AM 73° 93% 0 mph
I hit all of my times except that last stinkin' 800! I missed it by 2 seconds. I just couldn't seem to get my legs to turnover fast enough. I probably gave a little too much on the earlier intervals too since I was -6, -5, and -5 seconds faster than scheduled pace. It doesn't seem like that slight variation should matter but by the time I'm at the end of the series, it makes a big difference.
PRE RUN
weight=162
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/skim milk
Monday, September 7, 2009
Tight
OBJECTIVE
10 mi.@ 7:46-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
ACHIEVED
10.34 mi.@ 8:28/
7:22 AM 74° 91% 1 mph
It took a while to get going this morning. I was slow out of bed and slow-of-foot on the road. My legs were pretty tight from Saturday especially my calves and IT bands (hips and feet to a lesser degree).
However, I finally managed to get it in gear after about 3 miles.
I forgot about the drills on today's schedule until just now! Oops!
PRE RUN
weight=162
water & ginger snaps
POST RUN
weight=158
water, multivitamin, frosted mini wheats w/1% milk & low-fat vanilla yogurt w/blueberries & low-fat granola
10 mi.@ 7:46-8:36
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
ACHIEVED
10.34 mi.@ 8:28/
7:22 AM 74° 91% 1 mph
It took a while to get going this morning. I was slow out of bed and slow-of-foot on the road. My legs were pretty tight from Saturday especially my calves and IT bands (hips and feet to a lesser degree).
However, I finally managed to get it in gear after about 3 miles.
I forgot about the drills on today's schedule until just now! Oops!
PRE RUN
weight=162
water & ginger snaps
POST RUN
weight=158
water, multivitamin, frosted mini wheats w/1% milk & low-fat vanilla yogurt w/blueberries & low-fat granola
Sunday, September 6, 2009
Training Schedule: September 6 - 12
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
10 mi.@ base pace
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2-minute active recovery
1x2K @ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ Half-Marathon Pace
2 mi. warm-up @ recovery pace
8 mi. @ half marathon pace
2 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
22 mi.@ base pace
3K pace = 6:11/mi.
5K pace = 6:25/mi.
10K pace = 6:39/mi.
half marathon pace = 6:59/mi.
base pace = 7:46-8:36/mi.
recovery pace = 8:37-9:47/mi.
SUNDAY - Rest
MONDAY - Base Run + Drills
10 mi.@ base pace
Stiff-Legged Run 2x20 seconds
Running No Arms 2x20 seconds
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2-minute active recovery
1x2K @ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ Half-Marathon Pace
2 mi. warm-up @ recovery pace
8 mi. @ half marathon pace
2 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
22 mi.@ base pace
3K pace = 6:11/mi.
5K pace = 6:25/mi.
10K pace = 6:39/mi.
half marathon pace = 6:59/mi.
base pace = 7:46-8:36/mi.
recovery pace = 8:37-9:47/mi.
Saturday, September 5, 2009
Still a Novice - As a Sense of Accomplishment Accompanies 20-miler
OBJECTIVE
20 mi.@ 7:46-8:36
ACHIEVED
20.02 mi.@ 8:35
5:38 AM 78° 77% 1 mph
Ran with Jonathan, Augie, Randy, Josh and William today. The group had varied distances scheduled today but generally hung together through 14 miles. I guess I felt okay overall. It's good to be reminded what it feels like to run 20 miles. I also came up with this mantra along the way: "Start smart; finish strong." My last 7 mile's splits broke down as:
8:35/8:33/8:09/8:05/7:53/7:44/7:39
Of course that means the start was slow but that's fine. I had a nice, unplanned progression to finish this long run and I felt fine doing it.
In addition, this comes at the end of my all-time high weekly mileage: 57.7 miles. I've got another big week next week then it will be time to taper.
Gritted my teeth and hopped in a 20-minute ice bath when I got home. It made a difference last time.
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Later, cherry-blueberry smoothie and multivitamin
Later still, frosted mini wheats & skim milk
20 mi.@ 7:46-8:36
ACHIEVED
20.02 mi.@ 8:35
5:38 AM 78° 77% 1 mph
Ran with Jonathan, Augie, Randy, Josh and William today. The group had varied distances scheduled today but generally hung together through 14 miles. I guess I felt okay overall. It's good to be reminded what it feels like to run 20 miles. I also came up with this mantra along the way: "Start smart; finish strong." My last 7 mile's splits broke down as:
8:35/8:33/8:09/8:05/7:53/7:44/7:39
Of course that means the start was slow but that's fine. I had a nice, unplanned progression to finish this long run and I felt fine doing it.
In addition, this comes at the end of my all-time high weekly mileage: 57.7 miles. I've got another big week next week then it will be time to taper.
Gritted my teeth and hopped in a 20-minute ice bath when I got home. It made a difference last time.
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Later, cherry-blueberry smoothie and multivitamin
Later still, frosted mini wheats & skim milk
Friday, September 4, 2009
Thursday, September 3, 2009
Now That's Thinking
OBJECTIVE
1.5 mi.@ 8:37-9:47
7.5 mi.@ 6:59/mi.
1.5 mi.@ 8:37-9:47
ACHIEVED
1.52 mi. WU
6.50 mi. tempo @ 7:04/mi. (7:10/7:05/7:03/7:02/7:08/6:57/3:23(0.50)
1.58 mi. CD
total time = 1:16:51
total distance = 9.70
5:21 AM 71° 88% 0 mph
I thought I had a successful run today. It was challenging. I pushed myself hard. I stayed consistent with the tempo throughout. Given the temperature and humidity, I was happy to be within 5 seconds of my target pace. It was all good. It wasn't until I had synced my run that I realized that I'm a complete bonehead. I only ran 6.5 miles instead of 7.5! Stupid! Now for the disclaimers. I'm completely distracted by work now. I've been working 12-14 hour days. I have to get to work early today so I didn't drive to the Y for a run of this distance like I normally would. I ran from home and just added on. In the brief moments before falling asleep last night, I worked up the route in my mind and mentally confirmed the distance was about right. When I started out this morning, I still wasn't exactly sure of my routing so I worked it up while I was running. Bad idea. I've proven in the past that my mental acuity drops off the table while I'm running. (Must be a lack of oxygen to the brain!) Anyway, that's how I came to short myself on today's run and turned a seemingly solid run into a bit of a disappointment.
PRE RUN
weight=163.5
water
POST RUN
SlimFast, multivitamin & low-fat granola w/skim milk
1.5 mi.@ 8:37-9:47
7.5 mi.@ 6:59/mi.
1.5 mi.@ 8:37-9:47
ACHIEVED
1.52 mi. WU
6.50 mi. tempo @ 7:04/mi. (7:10/7:05/7:03/7:02/7:08/6:57/3:23(0.50)
1.58 mi. CD
total time = 1:16:51
total distance = 9.70
5:21 AM 71° 88% 0 mph
I thought I had a successful run today. It was challenging. I pushed myself hard. I stayed consistent with the tempo throughout. Given the temperature and humidity, I was happy to be within 5 seconds of my target pace. It was all good. It wasn't until I had synced my run that I realized that I'm a complete bonehead. I only ran 6.5 miles instead of 7.5! Stupid! Now for the disclaimers. I'm completely distracted by work now. I've been working 12-14 hour days. I have to get to work early today so I didn't drive to the Y for a run of this distance like I normally would. I ran from home and just added on. In the brief moments before falling asleep last night, I worked up the route in my mind and mentally confirmed the distance was about right. When I started out this morning, I still wasn't exactly sure of my routing so I worked it up while I was running. Bad idea. I've proven in the past that my mental acuity drops off the table while I'm running. (Must be a lack of oxygen to the brain!) Anyway, that's how I came to short myself on today's run and turned a seemingly solid run into a bit of a disappointment.
PRE RUN
weight=163.5
water
POST RUN
SlimFast, multivitamin & low-fat granola w/skim milk
Wednesday, September 2, 2009
OBJECTIVE
2-6 mi.@ recovery pace
ACHIEVED
6.09 mi.@ 9:00
6:09 AM 68° 79% 1 mph
Almost perfect symmetry today: I ran 6.09 miles at 6:09 AM while it was 68°. (It was a very good run and almost seemed perfect for a recovery effort.)
PRE RUN
weight=162.5
water
POST RUN
chocolate milk, multivitamin & oatmeal w/brown sugar & skim milk
2-6 mi.@ recovery pace
ACHIEVED
6.09 mi.@ 9:00
6:09 AM 68° 79% 1 mph
Almost perfect symmetry today: I ran 6.09 miles at 6:09 AM while it was 68°. (It was a very good run and almost seemed perfect for a recovery effort.)
PRE RUN
weight=162.5
water
POST RUN
chocolate milk, multivitamin & oatmeal w/brown sugar & skim milk
Tuesday, September 1, 2009
OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59/, 2-minute active recovery
1x2K @ 6:39/ pace, 2-minute active recovery
1x1K @ 6:25/, 2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:48/
2K @ 6:37/
1K @ 6:22/
800m @ 6:10/
1.09 mi. CD
Total time = 53:41
Total distance = 6.71
5:42 AM 71° 82% 3 mph
Felt pretty good out there hammering away today.
PRE RUN
weight=164
water
POST RUN
SlimFast, multivitamin & low-fat granola w/skim milk
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59/, 2-minute active recovery
1x2K @ 6:39/ pace, 2-minute active recovery
1x1K @ 6:25/, 2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:48/
2K @ 6:37/
1K @ 6:22/
800m @ 6:10/
1.09 mi. CD
Total time = 53:41
Total distance = 6.71
5:42 AM 71° 82% 3 mph
Felt pretty good out there hammering away today.
PRE RUN
weight=164
water
POST RUN
SlimFast, multivitamin & low-fat granola w/skim milk
Monday, August 31, 2009
OBJECTIVE
9 mi.@ 7:46-8:36
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
ACHIEVED
9.03 mi.@ 8:28
5:15 AM 74° 80% 4 mph
Interesting observation about today's run. I ran the same distance as last Monday - 9 miles (albeit on a different route: YMCA out-and-back last week versus Wimbledon Forest add-on today). Today's pace was 5 seconds per mile faster than last week's. Today's temperature was 5 degrees cooler than last week. I didn't notice this until reviewing the run information after the fact. Coincidence or science ... ???
Saturday's ice bath seems to have helped. I felt pretty good the rest of the day Saturday. However, I started noticing some soreness yesterday afternoon with a bit carrying over today.
On this last day of August, I'm happy to report a +200 mile month.
PRE RUN
weight=163
water
POST RUN
chocolate skim milk, multivitamin & Kashi GoLean cereal w/skim milk
9 mi.@ 7:46-8:36
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
ACHIEVED
9.03 mi.@ 8:28
5:15 AM 74° 80% 4 mph
Interesting observation about today's run. I ran the same distance as last Monday - 9 miles (albeit on a different route: YMCA out-and-back last week versus Wimbledon Forest add-on today). Today's pace was 5 seconds per mile faster than last week's. Today's temperature was 5 degrees cooler than last week. I didn't notice this until reviewing the run information after the fact. Coincidence or science ... ???
Saturday's ice bath seems to have helped. I felt pretty good the rest of the day Saturday. However, I started noticing some soreness yesterday afternoon with a bit carrying over today.
On this last day of August, I'm happy to report a +200 mile month.
PRE RUN
weight=163
water
POST RUN
chocolate skim milk, multivitamin & Kashi GoLean cereal w/skim milk
Sunday, August 30, 2009
Training Schedule: August 30 - September 5
SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - Mixed Intervals
Dynamics stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2-minute active recovery
1x2K @ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ Half-Marathon Pace
1.5 mi.@ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi.@ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
20 mi.@ base pace
MONDAY - Base Run + Drills
9 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.
TUESDAY - Mixed Intervals
Dynamics stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2-minute active recovery
1x2K @ 10K pace, 2-minute active recovery
1x1K @ 5K pace, 2-minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ Half-Marathon Pace
1.5 mi.@ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi.@ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
20 mi.@ base pace
Saturday, August 29, 2009
Promising ... ? Only If My Glass is Half Full
OBJECTIVE
2 mi.@ warm up @ 8:37-9:47
8 mi.@ 7:17 (marathon pace)
2 mi.@ cool down @ 8:37-9:47
ACHIEVED
2.02 mi. WU
8.02 mi.@ 7:22
2.04 mi. CD
7:24 AM 75° 82% 1 mph
Each workout seems tough lately. Today was no exception! I got a late start from the Y due to getting some much-needed rest by sleeping in this morning. I ran solo. The weather felt refreshingly cooler than usual but I see the temperature was only down 2 or 3 degrees and the humidity was down a couple of points and there was a slight breeze. Surprising what a big difference these slight changes seemed to make. I only wished I had started earlier as it probably would have felt even better earlier.
I took the warm up slow; taking inventory of how I felt. I could feel yesterday's hard tempo and last night's easy recovery but it didn't seem that it would be any problem for today. At Mile 2 I shifted into "marathon pace" and tried to find 7:17. A big part of this workout is to "groove" marathon pace into my muscle memory. Well, I was having trouble getting down that fast right away. No matter how I tried it didn't seem I'd be able to get down to it. The first mile was 7:25 and it just didn't seem I'd get there today. I started mentally rationalizing. Interestingly Mile 2 was 7:15. It didn't seem like I was doing anything different but somehow my pace picked up 10 seconds. That was a confidence booster but it would be my fastest mile of today's run. From there it went, 7:19, 7:21, 7:21, 7:24, 7:22, and 7:22. Even though the times don't reflect it, I was barely holding on over the last 3 miles. I was glad that I didn't give up but a bit disappointed that I was 5 seconds per mile behind schedule overall.
I suppose I should be fine. The next 48 hours is about recovery. I'll do my PT and get my sleep. I'm also headed to an ice bath right now. (Oh, joy!)
PRE RUN
weight=162
water, frosted mini wheats & 1% milk
POST RUN
SlimFast, water, multivitamin, low-fat granola w/1% milk
2 mi.@ warm up @ 8:37-9:47
8 mi.@ 7:17 (marathon pace)
2 mi.@ cool down @ 8:37-9:47
ACHIEVED
2.02 mi. WU
8.02 mi.@ 7:22
2.04 mi. CD
7:24 AM 75° 82% 1 mph
Each workout seems tough lately. Today was no exception! I got a late start from the Y due to getting some much-needed rest by sleeping in this morning. I ran solo. The weather felt refreshingly cooler than usual but I see the temperature was only down 2 or 3 degrees and the humidity was down a couple of points and there was a slight breeze. Surprising what a big difference these slight changes seemed to make. I only wished I had started earlier as it probably would have felt even better earlier.
I took the warm up slow; taking inventory of how I felt. I could feel yesterday's hard tempo and last night's easy recovery but it didn't seem that it would be any problem for today. At Mile 2 I shifted into "marathon pace" and tried to find 7:17. A big part of this workout is to "groove" marathon pace into my muscle memory. Well, I was having trouble getting down that fast right away. No matter how I tried it didn't seem I'd be able to get down to it. The first mile was 7:25 and it just didn't seem I'd get there today. I started mentally rationalizing. Interestingly Mile 2 was 7:15. It didn't seem like I was doing anything different but somehow my pace picked up 10 seconds. That was a confidence booster but it would be my fastest mile of today's run. From there it went, 7:19, 7:21, 7:21, 7:24, 7:22, and 7:22. Even though the times don't reflect it, I was barely holding on over the last 3 miles. I was glad that I didn't give up but a bit disappointed that I was 5 seconds per mile behind schedule overall.
I suppose I should be fine. The next 48 hours is about recovery. I'll do my PT and get my sleep. I'm also headed to an ice bath right now. (Oh, joy!)
PRE RUN
weight=162
water, frosted mini wheats & 1% milk
POST RUN
SlimFast, water, multivitamin, low-fat granola w/1% milk
Friday, August 28, 2009
Second Run for the Day
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
3.12 mi.@ 9:18
7:57 PM 80° 67% 2 mph
Stopped at Memorial Park for a slow turn around the path for a recovery run.
PRE RUN
water
POST RUN
vanilla ice cream cone, hamburger, & apple slices ... water
2-6 mi.@ 8:37-9:47
ACHIEVED
3.12 mi.@ 9:18
7:57 PM 80° 67% 2 mph
Stopped at Memorial Park for a slow turn around the path for a recovery run.
PRE RUN
water
POST RUN
vanilla ice cream cone, hamburger, & apple slices ... water
Mental Block
OBJECTIVE
1.5 mi. warm-up @ 8:37-9:47
6.5 mi. @ 6:59
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.59 mi. WU
6.50 mi. tempo @ 7:11
1.58 mi. CD
6:27 AM 75° 85% 0 mph
Yesterday was an unscheduled off day. My knee wasn't feeling right (and I know it's my IT band) and I had/have a huge mental block about the scheduled tempo run and work has been crazy and I haven't been eating right and I haven't been getting enough sleep and .... There are always plenty of excuses, aren't there?
I was determined to get the tempo run today but when the time came, my mental constitution was faltering. However, I'm happy to report that I won the battle of getting myself out the door.
The IT band was fine. And the hip from Wednesday was fine. I'm fairly convinced all of that stuff is related to my mileage build up, running long on the hills last weekend, running two intense workouts per week, etc. WITHOUT DOING MY PHYSICAL THERAPY. It's as simple as 1 + 1 = 2. I have to do the PT or else I'm going to have a problem when my weekly mileage gets up around 50. During the time I was not running yesterday morning, I did my PT so it wasn't a complete loss.
The tempo was a challenge and because of my mental approach I didn't ever really give myself a chance to hit the 6:59 pace that was scheduled. I was fairly consistent with 7:10/7:11 and, in hindsight, feel like I could have pushed a little harder (always easy to say after the fact).
PRE RUN
weight=165
water, low-fat granola w/1% milk
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/1% milk
1.5 mi. warm-up @ 8:37-9:47
6.5 mi. @ 6:59
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.59 mi. WU
6.50 mi. tempo @ 7:11
1.58 mi. CD
6:27 AM 75° 85% 0 mph
Yesterday was an unscheduled off day. My knee wasn't feeling right (and I know it's my IT band) and I had/have a huge mental block about the scheduled tempo run and work has been crazy and I haven't been eating right and I haven't been getting enough sleep and .... There are always plenty of excuses, aren't there?
I was determined to get the tempo run today but when the time came, my mental constitution was faltering. However, I'm happy to report that I won the battle of getting myself out the door.
The IT band was fine. And the hip from Wednesday was fine. I'm fairly convinced all of that stuff is related to my mileage build up, running long on the hills last weekend, running two intense workouts per week, etc. WITHOUT DOING MY PHYSICAL THERAPY. It's as simple as 1 + 1 = 2. I have to do the PT or else I'm going to have a problem when my weekly mileage gets up around 50. During the time I was not running yesterday morning, I did my PT so it wasn't a complete loss.
The tempo was a challenge and because of my mental approach I didn't ever really give myself a chance to hit the 6:59 pace that was scheduled. I was fairly consistent with 7:10/7:11 and, in hindsight, feel like I could have pushed a little harder (always easy to say after the fact).
PRE RUN
weight=165
water, low-fat granola w/1% milk
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/1% milk
Wednesday, August 26, 2009
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
6.17 mi.@ 9:11
5:25 AM 79° 81% 0 mph
Recovery run. I generally felt fine and just kept the pace real easy. However, I did have an odd pain deep inside my left hip. It was kind of off-and-on. Hopefully that goes away quickly!
PRE RUN
weight=162
water
POST RUN
water, multivitamin & frosted mini-wheats w/1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
6.17 mi.@ 9:11
5:25 AM 79° 81% 0 mph
Recovery run. I generally felt fine and just kept the pace real easy. However, I did have an odd pain deep inside my left hip. It was kind of off-and-on. Hopefully that goes away quickly!
PRE RUN
weight=162
water
POST RUN
water, multivitamin & frosted mini-wheats w/1% milk
Tuesday, August 25, 2009
More Mixed Intervals
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59 pace, 2 minute active recovery
1x1 mi.@ 6:39 pace, 2 minute active recovery
1x1K @ 6:25 pace, 2 minute active recovery
1x800m @ 6:11 pace
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretching
1.00 mi. WU
3K @ 6:53/mi.
1mi.@ 6:37/mi.
1K @ 6:21/mi.
800m@ 6:06/mi.
1.16 mi. CD
5:42 AM 77° 84% 0 mph
Pushed hard and hit all my times. Felt okay overall. Slightly cooler this morning ... and I felt it!
PRE RUN
weight = 163
water
POST RUN
chocolate milk, multivitamin & oatmeal w/flax, brown sugar & 1% milk
dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59 pace, 2 minute active recovery
1x1 mi.@ 6:39 pace, 2 minute active recovery
1x1K @ 6:25 pace, 2 minute active recovery
1x800m @ 6:11 pace
1 mi. cool-down @ 8:37-9:47
ACHIEVED
dynamic stretching
1.00 mi. WU
3K @ 6:53/mi.
1mi.@ 6:37/mi.
1K @ 6:21/mi.
800m@ 6:06/mi.
1.16 mi. CD
5:42 AM 77° 84% 0 mph
Pushed hard and hit all my times. Felt okay overall. Slightly cooler this morning ... and I felt it!
PRE RUN
weight = 163
water
POST RUN
chocolate milk, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Monday, August 24, 2009
Flashing in the Sky; Churning in my Stomach
OBJECTIVE
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
ACHIEVED
9.06 mi.@ 8:33
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
5:39 AM 79° 82% 0 mph
My legs are still tight from the long run in the hills on Saturday. It took a long while before they loosened up and never really did completely. I ran from the YMCA this morning. As I headed out there were near-constant dry lightning flashes in the southeastern sky. Mother Nature's fireworks, I suppose.
An upset stomach was the other sensory excitement added to this run. I like corn. It's actually on a short list of vegetables which have good nutritional value that I truly like. However after a long series of comprehensive testing, I have concluded that I can no longer eat corn. Without going into the physiological details, suffice it to say that after eating corn any running that I do over the following 48 hours causes quite a bit of GI discomfort. So long my tasty, yellow friend. Yesterday was my last corn on the cob.
This next item I'm even more embarrassed to acknowledge. I'm fairly fanatical about my training schedule. Yesterday while sitting in church, it occurred to me that my schedule was somehow off. I was mentally reviewing my remaining long runs before St. George on October 3. It seemed like there were too many long runs left and not enough weeks to complete them. So I pulled out a piece of paper and stepped through each week. I arrived at the same conclusion but still just figured that I hasn't remembering correctly since all of this was off the top of my head. Later, when I was home I checked it out week by week. And, yes, my training schedule has me on the perfect schedule for an October 10 marathon. Isn't that nice? I have no idea how that happened but it had to be screwed up from the very beginning and I've just never verified it. What to do? I've got to keep the full two-week taper so that stays in the schedule. I've got to keep the 20- and 22-mile long-run weeks. So that leaves this week with its 8-miler at marathon pace, a recovery week, or a half marathon race week that needs to be dropped. At the moment I think I'll drop the recovery week but I've still got to think it through before finalizing my plan to get back on schedule. What an idiotic screw up!
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & Kashi Go Lean cereal w/1% milk
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
ACHIEVED
9.06 mi.@ 8:33
stiff-legged run 2x20 seconds
running no arms 2x20 seconds
5:39 AM 79° 82% 0 mph
My legs are still tight from the long run in the hills on Saturday. It took a long while before they loosened up and never really did completely. I ran from the YMCA this morning. As I headed out there were near-constant dry lightning flashes in the southeastern sky. Mother Nature's fireworks, I suppose.
An upset stomach was the other sensory excitement added to this run. I like corn. It's actually on a short list of vegetables which have good nutritional value that I truly like. However after a long series of comprehensive testing, I have concluded that I can no longer eat corn. Without going into the physiological details, suffice it to say that after eating corn any running that I do over the following 48 hours causes quite a bit of GI discomfort. So long my tasty, yellow friend. Yesterday was my last corn on the cob.
This next item I'm even more embarrassed to acknowledge. I'm fairly fanatical about my training schedule. Yesterday while sitting in church, it occurred to me that my schedule was somehow off. I was mentally reviewing my remaining long runs before St. George on October 3. It seemed like there were too many long runs left and not enough weeks to complete them. So I pulled out a piece of paper and stepped through each week. I arrived at the same conclusion but still just figured that I hasn't remembering correctly since all of this was off the top of my head. Later, when I was home I checked it out week by week. And, yes, my training schedule has me on the perfect schedule for an October 10 marathon. Isn't that nice? I have no idea how that happened but it had to be screwed up from the very beginning and I've just never verified it. What to do? I've got to keep the full two-week taper so that stays in the schedule. I've got to keep the 20- and 22-mile long-run weeks. So that leaves this week with its 8-miler at marathon pace, a recovery week, or a half marathon race week that needs to be dropped. At the moment I think I'll drop the recovery week but I've still got to think it through before finalizing my plan to get back on schedule. What an idiotic screw up!
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin & Kashi Go Lean cereal w/1% milk
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