OBJECTIVE
13 mi.@ 7:53-8:44
ACHIEVED
14 mi.@ 8:36
5:37 AM 80° 83% 1 mph
It was good to get back in town and run with the group this morning. I didn't have high expectations for this run due to spending my day on airplanes yesterday and getting limited sleep and poor nutrition over the past week. I was glad to be running this distance with others. Today's edition included: Stephanie, Augie, Jonathan, Randy, Josh and me. After about 6 miles, Steph, Augie and Jonathan broke it off and headed back to the park. Randy, Josh and I continued on. The pace felt harder than it should have but I was happy to get it done.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
Saturday, June 26, 2010
Thursday, June 24, 2010
6.44 mi.@ 8:32
6:26 AM 81° 69% 4 mph
Arrived in Philadelphia last night. Caught the Phillies game which was a very good one. Jimmy Rollins hit a 3-run homer in the bottom of the ninth to when the game. Going to the afternoon game later today.
Our hotel is in Essington which is near the airport. Got this 6-miler in this morning from the hotel. It was humid but not as much as at home. Run near some waterway part of the way. Also run on a road with some very tall grass (+10') on either side. It was like running through a tunnel. Eerie and interesting at the same time ....
6:26 AM 81° 69% 4 mph
Arrived in Philadelphia last night. Caught the Phillies game which was a very good one. Jimmy Rollins hit a 3-run homer in the bottom of the ninth to when the game. Going to the afternoon game later today.
Our hotel is in Essington which is near the airport. Got this 6-miler in this morning from the hotel. It was humid but not as much as at home. Run near some waterway part of the way. Also run on a road with some very tall grass (+10') on either side. It was like running through a tunnel. Eerie and interesting at the same time ....
Tuesday, June 22, 2010
Exploring from the hotel in College Park, Maryland. Turned into a warm-up ....
Found the University of Maryland while out for a morning run. Decided to roll out the 10x400 intervals that are on my training schedule for this week. Surprised by how good I felt. Target pace was 94 seconds. Hit them at:
85
90
90
89
86
90
89
91
91
84
Found the University of Maryland while out for a morning run. Decided to roll out the 10x400 intervals that are on my training schedule for this week. Surprised by how good I felt. Target pace was 94 seconds. Hit them at:
85
90
90
89
86
90
89
91
91
84
Monday, June 21, 2010
Sunday, June 20, 2010
OBJECTIVE
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
7.20 mi.@ 8:28
2x20 sec. stiff-legged running
2x20 sec. running no arms
6:13 AM 76° 93% 0 mph
Yes, Sunday is typically my rest day. Yes, my body needs the rest. However I'm not sure how my schedule is going to work out over the coming week so I figured I better get it while I can.
Felt okay this morning once I loosened up.
PRE RUN
weight=164.5
water, crisp rice cereal w/skim milk
POST RUN
water, multivitamin, GrapeNuts cereal w/skim milk, English muffin w/butter, cinnamon sugar & honey
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
7.20 mi.@ 8:28
2x20 sec. stiff-legged running
2x20 sec. running no arms
6:13 AM 76° 93% 0 mph
Yes, Sunday is typically my rest day. Yes, my body needs the rest. However I'm not sure how my schedule is going to work out over the coming week so I figured I better get it while I can.
Felt okay this morning once I loosened up.
PRE RUN
weight=164.5
water, crisp rice cereal w/skim milk
POST RUN
water, multivitamin, GrapeNuts cereal w/skim milk, English muffin w/butter, cinnamon sugar & honey
Saturday, June 19, 2010
OBJECTIVE
12 mi.@ 7:53-8:44
ACHIEVED
12.31 mi.@ 8:27
6:02 AM 79° 78% 0 mph
On my mind during today's run ....
Our world isn't quite the same as it was yesterday. A bright light has gone out. A dear family friend, Travis Poll, has left this mortal existence. Throughout life he received accolades for his athletic pursuits and, later, his coaching. But more than this, he was a living example of a wonderful, caring person ... father, husband, brother and son.
God speed, my friend. Your time with us was short but you've proven all you can here in the minor leagues of life. Your call up to the Majors is well deserved. We will miss you as we carry on here without you. By the way, since you're there first, you're designated manager of our heavenly softball team. Be sure everything is ready when the rest of us join you!
Our love goes out to Travis' wife, young children, brothers, sister and dad.
PRE RUN
water and oatmeal w/brown sugar & skim milk
POST RUN
SlimFast and water
Later, PBJ smoothie
12 mi.@ 7:53-8:44
ACHIEVED
12.31 mi.@ 8:27
6:02 AM 79° 78% 0 mph
On my mind during today's run ....
Our world isn't quite the same as it was yesterday. A bright light has gone out. A dear family friend, Travis Poll, has left this mortal existence. Throughout life he received accolades for his athletic pursuits and, later, his coaching. But more than this, he was a living example of a wonderful, caring person ... father, husband, brother and son.
God speed, my friend. Your time with us was short but you've proven all you can here in the minor leagues of life. Your call up to the Majors is well deserved. We will miss you as we carry on here without you. By the way, since you're there first, you're designated manager of our heavenly softball team. Be sure everything is ready when the rest of us join you!
Our love goes out to Travis' wife, young children, brothers, sister and dad.
PRE RUN
water and oatmeal w/brown sugar & skim milk
POST RUN
SlimFast and water
Later, PBJ smoothie
Friday, June 18, 2010
Thursday, June 17, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
2 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
dynamic stretch
1.57 mi. WU
2 x 1 mi. w/2 min. active recoveries (6:33/6:35)
1.85 mi. CD
total time = 47:22
total distance = 5.84
6:24 AM 77° 92% 0 mph
Decent run this morning. Felt okay. My pace within the first mile repeat was a but uneven but I settled down and hit the second at something closer to a constant effort.
Broke out the Saucony A2's for their maiden voyage. They're really light! They're tight and without much support. It will be interesting to see how my feet and legs are doing tomorrow. My plan is to wear these at the upcoming 5K on July 10.
PRE RUN
weight=164
water
POST RUN
PBJ smoothie & multivitamin
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Back to the Track
OBJECTIVE
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
dynamic stretching warm-up
1.5 mi.@ 8:45-10:00
8x400m @ 6:18 (94 sec.) w/3 min. active recoveries
1.5 mi.@ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
8x400m (85/91/88/88/92/91/90/88)
3 min. active recoveries all within pace range except #4 (stopped briefly for drink)
1.81 mi. CD
total time = 1:10:20
total distance = 8.15
5:40 AM 76° 92% 0 mph
I got back on the track today for the first time in a long time. Apparently I was so happy to be there I blasted out of the gate with an 85 second 400 meter ... I was only supposed to be running them in 94 seconds. Usually after an overly fast start like that I'd crater later in the workout. Not today. I hit all of my target times and maintained a tight range. In addition, I also kept moving in between intervals at target recovery pace for the entire workout. The one exception was after the fourth interval I stopped for a drink. I'm becoming convinced that these active recoveries are deceptively important. They keep the heart rate somewhat elevated and build fatigue resistance later in the workout. At least that's what I think I'm feeling ....
I had an upset stomach during the middle four intervals. Not sure what the cause was. I was drinking Amino Vital for the first time today. Had some before and during the workout. Maybe that was it. Or, I worked later last night and ended up having a late dinner ... right before bed. It was light but maybe it was still sitting on my stomach this morning. Whatever it was I battled through it and came out on the other side.
Very happy to have this one in the books.
PRE RUN
weight=163.5
Amino Vital (before & during)
POST RUN
water, multivitamin & PBJ smoothie
Monday, June 14, 2010
OBJECTIVE
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
7 mi.@ 7:53-8:44
2x20 sec. stiff-legged running
2x20 sec. no-arm running
ACHIEVED
7.22 mi.@ 8:34
2x20 sec. stiff-legged running
2x20 sec. no-arm running
5:28 AM 79° 89% 1 mph
I was a bit creaky starting out today. My Achilles were extremely tight. I took it quite slow early on then picked it up after loosening up.
With temperature and humidity in the 80's lately ... it feels like summer is here. I don't have the benefit of training on hills or at altitude but I do get the Houston heat and humidity. I like to think that toughens me up a bit.
PRE RUN
weight=165
water
POST RUN
water, multivitamin, & crisp rice cereal w/skim milk
Saturday, June 12, 2010
OBJECTIVE
8 mi.@ 7:53-8:44
ACHIEVED
8.39 mi.@ 8:12
6:16 AM 81° 87% 1 mph
Inadvertently started about 15 minutes after the ChampionsFit group left the Y. This ended up being a good thing. While going out on this out-and-back, I saw several runners coming back. This gave me a chance to "go fishing" on the way back in. Reeling them in one by one. ha! Gave my mind something to do.
Next week starts the "Build Phase" of training. I'll be focused on increasing aerobic capacity and endurance. I'll also work on building "fatigue resistance" at 3K and 10K pace.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/skim milk
8 mi.@ 7:53-8:44
ACHIEVED
8.39 mi.@ 8:12
6:16 AM 81° 87% 1 mph
Inadvertently started about 15 minutes after the ChampionsFit group left the Y. This ended up being a good thing. While going out on this out-and-back, I saw several runners coming back. This gave me a chance to "go fishing" on the way back in. Reeling them in one by one. ha! Gave my mind something to do.
Next week starts the "Build Phase" of training. I'll be focused on increasing aerobic capacity and endurance. I'll also work on building "fatigue resistance" at 3K and 10K pace.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, June 11, 2010
Thursday, June 10, 2010
OBJECTIVE
dynamic stretch
5 mi.@ 7:53-8:44 w/4x2 min.@ 6:18 "sprinkled in"
ACHIEVED
5.25 mi.@ 8:10 w/4x2 min.@ 6:16/6:11/6:11/6:08
10:40 PM 81° 77% 5 mph
This one almost didn't happen. Couldn't run this morning due to some work matters needing attention. By the time I got away from the office, it was late. Decided I wasn't going to let the situation break my 28-day streak of consistent training. I felt a little uneasy finishing up my fartlek run at Memorial Park at 11:30 pm but I got it in. It wasn't the greatest run. I suspect the long work day and sloppy nutrition and hydration throughout the day didn't help.
PRE RUN
water
POST RUN
SlimFast & water
chicken fajita taco, black bean burrito & water
dynamic stretch
5 mi.@ 7:53-8:44 w/4x2 min.@ 6:18 "sprinkled in"
ACHIEVED
5.25 mi.@ 8:10 w/4x2 min.@ 6:16/6:11/6:11/6:08
10:40 PM 81° 77% 5 mph
This one almost didn't happen. Couldn't run this morning due to some work matters needing attention. By the time I got away from the office, it was late. Decided I wasn't going to let the situation break my 28-day streak of consistent training. I felt a little uneasy finishing up my fartlek run at Memorial Park at 11:30 pm but I got it in. It wasn't the greatest run. I suspect the long work day and sloppy nutrition and hydration throughout the day didn't help.
PRE RUN
water
POST RUN
SlimFast & water
chicken fajita taco, black bean burrito & water
Wednesday, June 9, 2010
Tuesday, June 8, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
4x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
4 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.7
6.0 / 7.8
6.0 / 7.9
6.0 / 7.9
1.5 mi. CD (incline=1.0)
total distance ~4.9 mi.
~6:00 AM
Generally felt pretty good this morning.
PRE RUN
weight=166.5
water
POST RUN
SlimFast
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45 - 10:00
4x2 min. hill repetitions @ 6:18 w/2 min. active recoveries
1.5 mi. warm-up @ 8:45 - 10:00
ACHIEVED
treadmill @ 24 Hour Fitness
1.5 mi. WU (incline=1.0)
4 x 2 min. w/2 min. active recovery
Incline/MPH
6.0 / 7.7
6.0 / 7.8
6.0 / 7.9
6.0 / 7.9
1.5 mi. CD (incline=1.0)
total distance ~4.9 mi.
~6:00 AM
Generally felt pretty good this morning.
PRE RUN
weight=166.5
water
POST RUN
SlimFast
Monday, June 7, 2010
OBJECTIVE
5 mi.@ 7:53-8:44
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:32
2x20 sec. high knees
2x20 sec. bounding
5:26 AM 77° 91% 0 mph
Started out slow. Felt a bit "heavy" throughout. This is a "recovery week" and comes at a good time for me!
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & crisp rice cereal w/skim milk
5 mi.@ 7:53-8:44
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:32
2x20 sec. high knees
2x20 sec. bounding
5:26 AM 77° 91% 0 mph
Started out slow. Felt a bit "heavy" throughout. This is a "recovery week" and comes at a good time for me!
PRE RUN
weight=165.5
water
POST RUN
water, multivitamin & crisp rice cereal w/skim milk
Saturday, June 5, 2010
OBJECTIVE
11 mi.@ 7:53-8:44
ACHIEVED
11.17 mi.@ 8:16
6:01 AM 77° 76% 0 mph
Felt pretty good today. I took some time yesterday to see how my runs were progressing at this same time last year. I was pleasantly surprised to see that I'm in the same range, distance- and time-wise, this year. I also noted that I was feeling a bit beat up and run down at the same point in last year's training cycle. Not unlike how I'm feeling now. Great news! I must be on track.
PRE RUN
water & Clif bar
POST RUN
SlimFast
Later, orange juice & Kashi GoLean cereal w/skim milk
11 mi.@ 7:53-8:44
ACHIEVED
11.17 mi.@ 8:16
6:01 AM 77° 76% 0 mph
Felt pretty good today. I took some time yesterday to see how my runs were progressing at this same time last year. I was pleasantly surprised to see that I'm in the same range, distance- and time-wise, this year. I also noted that I was feeling a bit beat up and run down at the same point in last year's training cycle. Not unlike how I'm feeling now. Great news! I must be on track.
PRE RUN
water & Clif bar
POST RUN
SlimFast
Later, orange juice & Kashi GoLean cereal w/skim milk
Friday, June 4, 2010
OBJECTIVE
6 mi.@ 7:53-8:44
ACHIEVED
6.18 mi.@ 8:22
5:21 AM 72° 88% 1 mph
My Achilles were extremely tight starting out this morning. My calves were tight too. Fortunately this sorted itself out after about a mile.
PRE RUN
weight=167
orange juice
POST RUN
orange juice, multivitamin & low-fat granola w/skim milk
6 mi.@ 7:53-8:44
ACHIEVED
6.18 mi.@ 8:22
5:21 AM 72° 88% 1 mph
My Achilles were extremely tight starting out this morning. My calves were tight too. Fortunately this sorted itself out after about a mile.
PRE RUN
weight=167
orange juice
POST RUN
orange juice, multivitamin & low-fat granola w/skim milk
Thursday, June 3, 2010
OBJECTIVE
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x2 min.@ 6:18 "sprinkled in"
ACHIEVED
dynamic warm-up
6.24 mi.@ 7:51 w/6x2 min.@ 6:09/6:07/6:10/6:20/6:11/5:58
5:36 AM 71° 87% 2 mph
Decent run given the eight-hour turnaround since last night's run. However, I was feeling pretty gassed the last couple of hard sets.
Have to confess to only running hard for 90 seconds during my first set. I screwed up and didn't check my watch closely before starting. It was still set for last week's 90 second bursts rather than today's 2 minute bursts. Duh!
PRE RUN
weight=165.5 (suspect dehydration rather than "real" weight loss)
water
POST RUN
water, multivitamin & Kashi GoLean cereal
dynamic stretching warm-up
6 mi.@ 7:53-8:44 w/6x2 min.@ 6:18 "sprinkled in"
ACHIEVED
dynamic warm-up
6.24 mi.@ 7:51 w/6x2 min.@ 6:09/6:07/6:10/6:20/6:11/5:58
5:36 AM 71° 87% 2 mph
Decent run given the eight-hour turnaround since last night's run. However, I was feeling pretty gassed the last couple of hard sets.
Have to confess to only running hard for 90 seconds during my first set. I screwed up and didn't check my watch closely before starting. It was still set for last week's 90 second bursts rather than today's 2 minute bursts. Duh!
PRE RUN
weight=165.5 (suspect dehydration rather than "real" weight loss)
water
POST RUN
water, multivitamin & Kashi GoLean cereal
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