Mind Games - directed by Casey Neistat from Nike Sportswear on Vimeo.
Wednesday, November 24, 2010
Tuesday, November 23, 2010
Monday, November 22, 2010
OBJECTIVE
dynamic stretch
warm-up
10x480m [target=1:52] w/400m active recoveries
cool-down
ACHIEVED
1.94 mi. WU
dynamic stretch
10x480m w/400m active recoveries
1:48/1:50/1:52/1:51/1:54/1:50/1:51/1:49/1:51/1:42
1.65 mi. CD
5:09 AM 67° 82% 2 mph
This turned out to be a good, solid workout. I wasn't at the absolute top of my game but I was still able to tough it out through a challenging speed routine on the Klein High track.
As usual, I started out feeling frisky which seems to universally translate into going too fast over the fast couple intervals. I settled in over the next two intervals then the effort suddenly seemed to catch up to me and everything became difficult. After Interval #5, I stopped to drink and gather myself. This helped a lot. It obviously cheats the workout somewhat because it allows for too much recovery time and doesn't force my body to recover while still moving. But it did allow me to get on top of the rest of my intervals. I didn't feel the impact immediately over Interval #6 as it felt a lot like #5. But by #7 and over the rest of the session, I felt much better than I did for #4-#6. Interesting that a similar phenomenon occurs for me over the course of races. I can usually start strong and finish strong which leaves the challenge somewhere over the middle third to quarter of the race.
I've mixed up my routine this week to take advantage of the Turkey Trot on Thursday. I'll be using that as a replacement for my scheduled 6-mile tempo run.
PRE RUN
weight=152
diet V8 splash
POST RUN
SlimFast, multivitamin & glutamine
dynamic stretch
warm-up
10x480m [target=1:52] w/400m active recoveries
cool-down
ACHIEVED
1.94 mi. WU
dynamic stretch
10x480m w/400m active recoveries
1:48/1:50/1:52/1:51/1:54/1:50/1:51/1:49/1:51/1:42
1.65 mi. CD
5:09 AM 67° 82% 2 mph
This turned out to be a good, solid workout. I wasn't at the absolute top of my game but I was still able to tough it out through a challenging speed routine on the Klein High track.
As usual, I started out feeling frisky which seems to universally translate into going too fast over the fast couple intervals. I settled in over the next two intervals then the effort suddenly seemed to catch up to me and everything became difficult. After Interval #5, I stopped to drink and gather myself. This helped a lot. It obviously cheats the workout somewhat because it allows for too much recovery time and doesn't force my body to recover while still moving. But it did allow me to get on top of the rest of my intervals. I didn't feel the impact immediately over Interval #6 as it felt a lot like #5. But by #7 and over the rest of the session, I felt much better than I did for #4-#6. Interesting that a similar phenomenon occurs for me over the course of races. I can usually start strong and finish strong which leaves the challenge somewhere over the middle third to quarter of the race.
I've mixed up my routine this week to take advantage of the Turkey Trot on Thursday. I'll be using that as a replacement for my scheduled 6-mile tempo run.
PRE RUN
weight=152
diet V8 splash
POST RUN
SlimFast, multivitamin & glutamine
Sunday, November 21, 2010
OBJECTIVE
8 mi.
ACHIEVED
8.14 mi.@ 8:24
5:22 AM 65° 90% 2 mph
This was supposed to be a 6-miler but since I missed yesterday's 8-miler I added 2 miles to today's run. Four miles into this one, I had to stop at Meyer Park for a restroom break. I've never had that happen before on a morning run from the house.
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, skim milk w/Hershey's chocolate & amazing grass green super food, & Kashi GoLean cereal w/skim milk
8 mi.
ACHIEVED
8.14 mi.@ 8:24
5:22 AM 65° 90% 2 mph
This was supposed to be a 6-miler but since I missed yesterday's 8-miler I added 2 miles to today's run. Four miles into this one, I had to stop at Meyer Park for a restroom break. I've never had that happen before on a morning run from the house.
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, skim milk w/Hershey's chocolate & amazing grass green super food, & Kashi GoLean cereal w/skim milk
Friday, November 19, 2010
Wednesday, November 17, 2010
Monday, November 15, 2010
OBJECTIVE
warm-up
12x400m @ 94 seconds w/400m active recoveries
cool-down
ACHIEVED
WU 1.76 mi.
dynamic stretch
11x400m [92/92/92/91/90/91/92/91/89/92/86]
CD 1.58 mi.
5:50 AM 52° 90% 2 mph
The track at Klein High was still wet from yesterday's rain. The high humidity made the morning air feel cooler than the thermometer was registering. I haven't done any speed work since before the St. George marathon - six weeks ago. I decided I'd reintroduce myself to the track with 12x400 meters. I cranked down my goal pace to something faster than what I believe my current lactate threshold is. I figured this would be a good way to test where my fitness is at generally. It should also give me a good baseline to work from during future track workouts.
The first couple repeats felt easy. But of course became progressively harder. My recovery 400's were getting slower as the workout progressed. Somehow I lost count of the repeats and ended up only doing 11 instead of 12. I'm not sure how or when that happened. I didn't realize it until I was back home and uploaded the workout.
I'm happy with how this one went. My times were tightly grouped even though I was feeling slower and slower over the later repeats. Maybe next time I can actually get the full workout in!
I noticed something in on of my training logs that suggests I've done this workout before. This surprised me since I don't recall ever doing this one. I need to go back and see when I did it and how today's effort compares.
PRE RUN
weight=159.5
Kashi GoLean cereal w/skim milk
[During workout, drink 20 oz. diet lime FRS powdered drink mix]
POST RUN
SlimFast, multivitamin & glutamine
warm-up
12x400m @ 94 seconds w/400m active recoveries
cool-down
ACHIEVED
WU 1.76 mi.
dynamic stretch
11x400m [92/92/92/91/90/91/92/91/89/92/86]
CD 1.58 mi.
5:50 AM 52° 90% 2 mph
The track at Klein High was still wet from yesterday's rain. The high humidity made the morning air feel cooler than the thermometer was registering. I haven't done any speed work since before the St. George marathon - six weeks ago. I decided I'd reintroduce myself to the track with 12x400 meters. I cranked down my goal pace to something faster than what I believe my current lactate threshold is. I figured this would be a good way to test where my fitness is at generally. It should also give me a good baseline to work from during future track workouts.
The first couple repeats felt easy. But of course became progressively harder. My recovery 400's were getting slower as the workout progressed. Somehow I lost count of the repeats and ended up only doing 11 instead of 12. I'm not sure how or when that happened. I didn't realize it until I was back home and uploaded the workout.
I'm happy with how this one went. My times were tightly grouped even though I was feeling slower and slower over the later repeats. Maybe next time I can actually get the full workout in!
I noticed something in on of my training logs that suggests I've done this workout before. This surprised me since I don't recall ever doing this one. I need to go back and see when I did it and how today's effort compares.
PRE RUN
weight=159.5
Kashi GoLean cereal w/skim milk
[During workout, drink 20 oz. diet lime FRS powdered drink mix]
POST RUN
SlimFast, multivitamin & glutamine
Sunday, November 14, 2010
Saturday, November 13, 2010
OBJECTIVE
8 mi.
ACHIEVED
8.41 mi.@ 7:41
6:28 AM 56° 77% 2 mph
A beautiful morning. It rained overnight leaving everything damp and the air cool. I set out from the Cypress Creek YMCA a little later than planned but this was perfectly okay. Easing into the run, I was just enjoying the "freshness" of the morning.
On the way out I considered my return trip would take a newly finished path that I haven't explored yet. I don't know exactly where it goes - just the start and end points - nor do I know the exact distance. I suspect it is shorter than the usual route through the neighborhoods. Since today was just an easy 8-miler without a prescribed pace, I figured it would be a good opportunity to introduce myself to the new path. However, that plan changed.
At the turnaround, I was averaging 8:15 per mile and felt pretty good. I decided I would try getting the overall average pace for the entire run down to 7:56 per mile. So I improvised mile cutdowns where my plan was to log 7:50, 7:40, 7:30 and 7:20 miles over the return trip. 7:20 was sounding like an aggressive finishing pace and I wasn't sure I could get there. However I started knocking it down and the pace came easily. I felt good!
7:33 / 7:23 / 6:56 / 6:49 / 5:55 (0.20 mi. - 1:12)
PRE RUN
weight=162
diet V8 splash, glutamine, & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
8 mi.
ACHIEVED
8.41 mi.@ 7:41
6:28 AM 56° 77% 2 mph
A beautiful morning. It rained overnight leaving everything damp and the air cool. I set out from the Cypress Creek YMCA a little later than planned but this was perfectly okay. Easing into the run, I was just enjoying the "freshness" of the morning.
On the way out I considered my return trip would take a newly finished path that I haven't explored yet. I don't know exactly where it goes - just the start and end points - nor do I know the exact distance. I suspect it is shorter than the usual route through the neighborhoods. Since today was just an easy 8-miler without a prescribed pace, I figured it would be a good opportunity to introduce myself to the new path. However, that plan changed.
At the turnaround, I was averaging 8:15 per mile and felt pretty good. I decided I would try getting the overall average pace for the entire run down to 7:56 per mile. So I improvised mile cutdowns where my plan was to log 7:50, 7:40, 7:30 and 7:20 miles over the return trip. 7:20 was sounding like an aggressive finishing pace and I wasn't sure I could get there. However I started knocking it down and the pace came easily. I felt good!
7:33 / 7:23 / 6:56 / 6:49 / 5:55 (0.20 mi. - 1:12)
PRE RUN
weight=162
diet V8 splash, glutamine, & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Friday, November 12, 2010
OBJECTIVE
6 mi.
ACHIEVED
6.02 mi.@ 7:51
8:27 AM 73° 87% 3 mph
Felt good today. A phenomenon I have previously observed was reinforced today. My typical run occurs in the early morning right after falling out of bed. On rare occasion (like today), I'll start my run later in the morning - after getting up, eating a light breakfast, reading newspaper, etc. When my runs follow this pattern, I almost-always feel better while running and run significantly faster. So what's going on?
I know it makes sense on a rational level. I give myself a chance to wake up, I've eaten something thereby providing a fresh glycogen source to draw upon, etc. I'm sure that there's something going on physiologically because I've observed it too many times and it's too obvious to deny.
I just wonder what the science behind what I'm experiencing is? I haven't yet had time to research and I don't recall ever reading anything about this.
PRE RUN
water, glutamine & GrapeNuts w/skim milk
POST RUN
diet V8 splash, multivitamin, & low-fat cinnamon almond granola w/skim milk
6 mi.
ACHIEVED
6.02 mi.@ 7:51
8:27 AM 73° 87% 3 mph
Felt good today. A phenomenon I have previously observed was reinforced today. My typical run occurs in the early morning right after falling out of bed. On rare occasion (like today), I'll start my run later in the morning - after getting up, eating a light breakfast, reading newspaper, etc. When my runs follow this pattern, I almost-always feel better while running and run significantly faster. So what's going on?
I know it makes sense on a rational level. I give myself a chance to wake up, I've eaten something thereby providing a fresh glycogen source to draw upon, etc. I'm sure that there's something going on physiologically because I've observed it too many times and it's too obvious to deny.
I just wonder what the science behind what I'm experiencing is? I haven't yet had time to research and I don't recall ever reading anything about this.
PRE RUN
water, glutamine & GrapeNuts w/skim milk
POST RUN
diet V8 splash, multivitamin, & low-fat cinnamon almond granola w/skim milk
Thursday, November 11, 2010
Wednesday, November 10, 2010
Saturday, October 30, 2010
OBJECTIVE
16 mi.@ 7:56
ACHIEVED
16.13 mi.@ 8:32
5:37 AM 51° 75% 1 mph
This turned out to be a pretty good run. It was a beautiful morning with good company (Augie, Josh, Randy, and Jonathan) and good conversation. The time and distance seemed to pass with relative ease and I was feeling somewhere between "okay" and "good". Randy and I cut it short at Waugh as the others were going 20 miles.
PRE RUN
weight=162
diet V8 splash, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
16 mi.@ 7:56
ACHIEVED
16.13 mi.@ 8:32
5:37 AM 51° 75% 1 mph
This turned out to be a pretty good run. It was a beautiful morning with good company (Augie, Josh, Randy, and Jonathan) and good conversation. The time and distance seemed to pass with relative ease and I was feeling somewhere between "okay" and "good". Randy and I cut it short at Waugh as the others were going 20 miles.
PRE RUN
weight=162
diet V8 splash, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Monday, October 25, 2010
Saturday, October 23, 2010
OBJECTIVE
14 mi.@ 7:56
ACHIEVED
14.01 mi.@ 8:47
6:16 AM 76° 78% 3 mph
Slower than scheduled but that was really okay today. I just wanted to get the miles. Ran with Steph, Pete, and Matt down to Rice University and back. Good way to start my birthday.
PRE RUN
orange juice & oatmeal w/skim milk & brown sugar
POST RUN
SlimFast
14 mi.@ 7:56
ACHIEVED
14.01 mi.@ 8:47
6:16 AM 76° 78% 3 mph
Slower than scheduled but that was really okay today. I just wanted to get the miles. Ran with Steph, Pete, and Matt down to Rice University and back. Good way to start my birthday.
PRE RUN
orange juice & oatmeal w/skim milk & brown sugar
POST RUN
SlimFast
Friday, October 22, 2010
OBJECTIVE
6 mi.@ 7:56
ACHIEVED
6.03 mi.@ 7:49
5:25 AM 67° 84% 0 mph
Wasn't really feeling too excited about getting out the door. After a slow couple of miles, cranked it up and felt pretty good.
On Monday, the 2011 Boston marathon sold out in a few hours and I didn't get in. I was considering running the California International marathon in December but my body seemingly isn't bouncing back from St. George fast enough. Registration for CIM filled up earlier this week. So it looks like I'm an aimless runner without a race on my calendar ....
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, & Kashi GoLean cereal w/skim milk
6 mi.@ 7:56
ACHIEVED
6.03 mi.@ 7:49
5:25 AM 67° 84% 0 mph
Wasn't really feeling too excited about getting out the door. After a slow couple of miles, cranked it up and felt pretty good.
On Monday, the 2011 Boston marathon sold out in a few hours and I didn't get in. I was considering running the California International marathon in December but my body seemingly isn't bouncing back from St. George fast enough. Registration for CIM filled up earlier this week. So it looks like I'm an aimless runner without a race on my calendar ....
PRE RUN
nothing
POST RUN
water, multivitamin, glutamine, & Kashi GoLean cereal w/skim milk
Wednesday, October 20, 2010
OBJECTIVE
6 mi. total distance
warm-up
2 x 1 mi.@ 6:13 w/800m active recoveries
cool-down
ACHIEVED
1.83 mi. WU
2x1 mi. (6:06/6:14) w/800m active recoveries
1.82 mi. CD
5:37 AM 66° 86% 1 mph
Felt pretty good this morning. Since Klein High's stadium has been under construction all summer, it's the first time I've been on the track in several months. All of the lights were on because a construction crew was working on one of the outbuildings at the north end zone. There was some sort of "boot camp" training group on the field and on the stadium steps.
I started my first mile repeat too fast and paid for it throughout the rest of the workout.
PRE RUN
weight=161
diet V8 splash & puffed wheat cereal w/1% milk
POST RUN
weight=158.5
orange juice, glutamine, multivitamin & puffed wheat cereal w/skim milk
6 mi. total distance
warm-up
2 x 1 mi.@ 6:13 w/800m active recoveries
cool-down
ACHIEVED
1.83 mi. WU
2x1 mi. (6:06/6:14) w/800m active recoveries
1.82 mi. CD
5:37 AM 66° 86% 1 mph
Felt pretty good this morning. Since Klein High's stadium has been under construction all summer, it's the first time I've been on the track in several months. All of the lights were on because a construction crew was working on one of the outbuildings at the north end zone. There was some sort of "boot camp" training group on the field and on the stadium steps.
I started my first mile repeat too fast and paid for it throughout the rest of the workout.
PRE RUN
weight=161
diet V8 splash & puffed wheat cereal w/1% milk
POST RUN
weight=158.5
orange juice, glutamine, multivitamin & puffed wheat cereal w/skim milk
Thursday, October 7, 2010
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Saturday, October 2, 2010
2010 St. George Marathon
Beautiful day, beautiful course.
Best part,
Elite corral to start!
Ahead of schedule through 10,
Then, time slipped away.
A little behind at 13,
No chance to recover though.
Body and mind alternating in a ying and yang,
A tug of war.
This is easy, this is not.
Goal pace is comfortable why can't I hold it?
Happiest 3:45 marathoner in St. George today,
After spending a long time not knowing if I'd find my way!
Sent from my BlackBerry Wireless
Thursday, September 30, 2010
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