OBJECTIVE
~11.5 mi.
ACHIEVED
11.43 mi.@ 8:19
6:39 AM 47° 59% 4 mph
Nice run this morning with Augie, Josh and Randy.
Post run groin and back problems flared up mightily later in the afternoon. Not really sure what's going on ....
PRE RUN
weight=163
water & oatmeal w/skim milk
POST RUN
SlimFast
Saturday, December 18, 2010
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Saturday, December 11, 2010
OBJECTIVE
run
ACHIEVED
11.59 mi.@ 8:26
6:06 AM 62° 80% 2 mph
Started out with Augie, Josh, Steph, Randy, and Pete. Heard a little about Steph's and Josh's experiences at the California International Marathon last weekend. I didn't get to talk to Augie. After 3 miles, they split off and headed back to the park. Pete, Randy and I went through River Oaks and back to the park at a comfortable pace. Good company, good conversation, easy pace.
PRE RUN
weight=163.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, strawberry-banana smoothie, poached egg, English muffin & ham
run
ACHIEVED
11.59 mi.@ 8:26
6:06 AM 62° 80% 2 mph
Started out with Augie, Josh, Steph, Randy, and Pete. Heard a little about Steph's and Josh's experiences at the California International Marathon last weekend. I didn't get to talk to Augie. After 3 miles, they split off and headed back to the park. Pete, Randy and I went through River Oaks and back to the park at a comfortable pace. Good company, good conversation, easy pace.
PRE RUN
weight=163.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, strawberry-banana smoothie, poached egg, English muffin & ham
Wednesday, December 8, 2010
OBJECTIVE
run
ACHIEVED
4.06 mi.@ 8:31
5:50 AM 45° 88% 8 mph
Took time off after the Thanksgiving 10k. My body was feeling beat up (and still is). Not sure what's going on but need to start working my way back.
PRE RUN
weight=164
water
POST RUN
water, multivitamin, calcium, glutamine, oatmeal w/brown sugar & skim milk
run
ACHIEVED
4.06 mi.@ 8:31
5:50 AM 45° 88% 8 mph
Took time off after the Thanksgiving 10k. My body was feeling beat up (and still is). Not sure what's going on but need to start working my way back.
PRE RUN
weight=164
water
POST RUN
water, multivitamin, calcium, glutamine, oatmeal w/brown sugar & skim milk
Wednesday, December 1, 2010
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
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