(Too late!)
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Saturday, May 28, 2011
OBJECTIVE
8 mi.
ACHIEVED
9.08 mi.@ 7:51
6:07 AM 78° 79% 3 mph
Ran from the Cypress Creek YMCA this morning ... in my new Mizuno Wave Rider 13's (Silver/Dress Blue/Gold Fusion edition).
I felt okay starting out. I didn't eat or drink anything before the run which may have impacted me later as I didn't take any GU or other fuel with me. I don't think I should really need fuel for a 9-miler as there should generally be enough "on board" already.
As the run evolved, I decided to block the run into segments. I wanted the overall pace to be 7:53 per mile but I also wanted to ease into it based on however I was feeling. I decided I'd just let the first 3 miles be whatever they were going to be so I ran disinterested in time for the first 3 miles. Those miles felt fine at a 3-mile average pace of 8:14. For the middle 3 miles, the idea was to hit the overall goal pace of 7:53. That 3-mile block came in at a 7:48 average pace with a break occurring at the midpoint. I was pushing ever-so-slightly past "comfortable" to hit that pace. I wanted to run the final 3 miles at whatever pace was necessary to bring the overall average pace for the run to 7:53. My calculations indicated that I needed 7:37 (in hindsight and now with the benefit of oxygen!, I'm not sure that calculation was exactly correct). My actual average pace over the final 3 miles was 7:34 - and it was a struggle. I stopped for water and two other times on the way in. Cheating - I suppose.
PRE RUN
weight=165
body fat=22.9%
POST RUN
SlimFast
Later, water, multivitamin & bran flakes w/skim milk
8 mi.
ACHIEVED
9.08 mi.@ 7:51
6:07 AM 78° 79% 3 mph
Ran from the Cypress Creek YMCA this morning ... in my new Mizuno Wave Rider 13's (Silver/Dress Blue/Gold Fusion edition).
I felt okay starting out. I didn't eat or drink anything before the run which may have impacted me later as I didn't take any GU or other fuel with me. I don't think I should really need fuel for a 9-miler as there should generally be enough "on board" already.
As the run evolved, I decided to block the run into segments. I wanted the overall pace to be 7:53 per mile but I also wanted to ease into it based on however I was feeling. I decided I'd just let the first 3 miles be whatever they were going to be so I ran disinterested in time for the first 3 miles. Those miles felt fine at a 3-mile average pace of 8:14. For the middle 3 miles, the idea was to hit the overall goal pace of 7:53. That 3-mile block came in at a 7:48 average pace with a break occurring at the midpoint. I was pushing ever-so-slightly past "comfortable" to hit that pace. I wanted to run the final 3 miles at whatever pace was necessary to bring the overall average pace for the run to 7:53. My calculations indicated that I needed 7:37 (in hindsight and now with the benefit of oxygen!, I'm not sure that calculation was exactly correct). My actual average pace over the final 3 miles was 7:34 - and it was a struggle. I stopped for water and two other times on the way in. Cheating - I suppose.
PRE RUN
weight=165
body fat=22.9%
POST RUN
SlimFast
Later, water, multivitamin & bran flakes w/skim milk
Friday, May 27, 2011
OBJECTIVE
6 mi.
ACHIEVED
6.16 mi.@ 8:06
6:14 AM 73° 78% 1 mph
Last night's flight was quite late getting back into Houston. Felt really tired on this morning's run from the house. It was supposed to be a 4-miler but since I missed a couple days earlier in the week, I tacked on a little additional. I plan to do the same tomorrow then reset the training schedule to "redo" this week's work. (Yes, there's a couple week's a slack in the training schedule.)
PRE RUN
weight=165
body fat=22.8%
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar, cinnamon, flax seed & skim milk
6 mi.
ACHIEVED
6.16 mi.@ 8:06
6:14 AM 73° 78% 1 mph
Last night's flight was quite late getting back into Houston. Felt really tired on this morning's run from the house. It was supposed to be a 4-miler but since I missed a couple days earlier in the week, I tacked on a little additional. I plan to do the same tomorrow then reset the training schedule to "redo" this week's work. (Yes, there's a couple week's a slack in the training schedule.)
PRE RUN
weight=165
body fat=22.8%
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar, cinnamon, flax seed & skim milk
Thursday, May 26, 2011
Objective
Speed or Tempo
Speed or Tempo
Achieved
35 min. Treadmill (8:20/mi. 2% incline)
~5:30 AM
Hey Crowne Plaza Metro Chicago, take the training wheels off your treadmills!
Missed Tuesday's speed. Yesterday was scheduled to be a rest day. Today was a tempo. Rain, failure to bring running shorts (bought some last night), and lousy hotel location have conspired against me. If Corporate Travel puts me in the Crowne Plaza again and it's bad weather, I'll plan those days to be "mileage only" and also try to do daily doubles. The treadmills were set to max out at 8:20 pace so I wasn't able to get intervals or tempo. But made the best of it by setting the incline at 2% and cranked it up to 3% for the final ~6 minutes.
After the treadmill session, did ITB stretches then used some of the hotel exercise equipment to do one-leg balancing, exercise ball crunches and exercise ball back extensions.
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Monday, May 23, 2011
Sunday, May 22, 2011
OBJECTIVE
6 mi.
ACHIEVED
6.22 mi.@ 7:55
6:22 AM 76° 79% 4 mph
Had an upset stomach this morning for some reason. Don't want to blame Macaroni Grill where I ate last night but I'll have to say it was their worst culinary effort in the many times I've been there.
PRE RUN
weight=167
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
6 mi.
ACHIEVED
6.22 mi.@ 7:55
6:22 AM 76° 79% 4 mph
Had an upset stomach this morning for some reason. Don't want to blame Macaroni Grill where I ate last night but I'll have to say it was their worst culinary effort in the many times I've been there.
PRE RUN
weight=167
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, May 21, 2011
OBJECTIVE
4 mi.
ACHIEVED
4.08 mi.@ 8:15
5:47 AM 74° 78% 2 mph
Got a good night's sleep last night but oddly still felt sluggish for this morning's run.
Got treatment for back yesterday. Ultimately not sure how much good it's doing other than it feels better after the "tissue work" (i.e., focused massage) and electronic muscle stimulation. All of that seems short-lived though. It also forces me to make time for strengthening exercises.
PRE RUN
weight=165.5
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
4 mi.
ACHIEVED
4.08 mi.@ 8:15
5:47 AM 74° 78% 2 mph
Got a good night's sleep last night but oddly still felt sluggish for this morning's run.
Got treatment for back yesterday. Ultimately not sure how much good it's doing other than it feels better after the "tissue work" (i.e., focused massage) and electronic muscle stimulation. All of that seems short-lived though. It also forces me to make time for strengthening exercises.
PRE RUN
weight=165.5
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, May 20, 2011
OBJECTIVE
5 mi.
ACHIEVED
5.07 mi.@ 8:01
6:59 AM 79° 79% 5 mph
Got a late start and didn't want to be around the high school and give the wreckless teenage drivers who were late for class a chance to hit me so I modified my route to run a double Kleinwood loop with a Shadow Valley loop added on at the end. This gave me the mileage I was looking for today.
Felt slightly less than "okay".
PRE RUN
weight=166.5
body fat=22.4%
water & granola
POST RUN
water, multivitamin & frosted miniwheats w/skim milk
5 mi.
ACHIEVED
5.07 mi.@ 8:01
6:59 AM 79° 79% 5 mph
Got a late start and didn't want to be around the high school and give the wreckless teenage drivers who were late for class a chance to hit me so I modified my route to run a double Kleinwood loop with a Shadow Valley loop added on at the end. This gave me the mileage I was looking for today.
Felt slightly less than "okay".
PRE RUN
weight=166.5
body fat=22.4%
water & granola
POST RUN
water, multivitamin & frosted miniwheats w/skim milk
Thursday, May 19, 2011
Objective
4 mi.
4 mi.
Achieved
4.18 mi.@ 8:17
6:22 AM foggy
New territory this morning: Hyatt to Riverwalk to Lakefront Trail to Aquarium. Nice morning although I wasn't feeling particularly "bouncy" with my step.
Flight tonight ... have to remember compression socks. Failed on my flight earlier this week.
Pre run
Homemade granola & water
Post run
Chocolate milk
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Wednesday, May 18, 2011
Objective
5 mi.
5 mi.
Achieved
5.14 mi.@ 8:01
5:21 AM ~50F light rain/mist
Along the Lakefront Trail in a misty, light rain. The mallards, Canadian geese and sea gulls didn't seem to mind. Neither did I.
Got passed by a pony tail on the trip back. Not that I was running that fast; just haven't been passed very often on this route in the morning.
Pre run
-
Post run
Chocolate milk & apple
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Monday, May 16, 2011
OBJECTIVE
5 mi.
ACHIEVED
5.43 mi.@ 8:10
5:46 AM 65° 64% 1 mph
Slow roll this morning. Just took it as it came.
Thinking about what I need to do this week:
1) Hydrate better. Be more balanced throughout the day; every day. Be especially vigilant when flying.
2) Eat cleaner and reduce portions slightly. Nothing dramatic here. Just looking for consistency.
3) Crunches and planks are my friends. Spend time with them!
4) Wear compression socks on flights.
5) Get away from "just-in-time" attitude. Work ahead of the curve - running, professionally and personally.
This is the last training week of base building. Next week will introduce speed and tempo work.
PRE RUN
weight=166
body fat=22.6%
POST RUN
skim milk, multivitamin & oatmeal w/brown sugar, cinnamon, flax & skim milk
5 mi.
ACHIEVED
5.43 mi.@ 8:10
5:46 AM 65° 64% 1 mph
Slow roll this morning. Just took it as it came.
Thinking about what I need to do this week:
1) Hydrate better. Be more balanced throughout the day; every day. Be especially vigilant when flying.
2) Eat cleaner and reduce portions slightly. Nothing dramatic here. Just looking for consistency.
3) Crunches and planks are my friends. Spend time with them!
4) Wear compression socks on flights.
5) Get away from "just-in-time" attitude. Work ahead of the curve - running, professionally and personally.
This is the last training week of base building. Next week will introduce speed and tempo work.
PRE RUN
weight=166
body fat=22.6%
POST RUN
skim milk, multivitamin & oatmeal w/brown sugar, cinnamon, flax & skim milk
Saturday, May 14, 2011
Friday, May 13, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.22 mi.@ 7:50
8:16 AM 68° 88% 2 mph
I felt heavy and sluggish back on my "home track" this morning. I'm sure last night's late-arriving flight and my general dehydration were contributing factors.
PRE RUN
Life cereal w/skim milk
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
3 mi.
ACHIEVED
3.22 mi.@ 7:50
8:16 AM 68° 88% 2 mph
I felt heavy and sluggish back on my "home track" this morning. I'm sure last night's late-arriving flight and my general dehydration were contributing factors.
PRE RUN
Life cereal w/skim milk
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
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