objective
6 mi.@ 731-820
achieved
6.27 mi.@ 8:03
7:52 AM 32° 50% 0 mph snowing
I went out after sunrise this Saturday morning. It had snowed during the night and continued snowing throughout my run. There were a lot of people on the trail this morning. I was surprised given the conditions. Included in among the runners were a couple different groups of CARA - Chicago Area Runners Association runners.
Felt okay this morning.
post run
chocolate almond milk, multivitamin, 2 poached eggs, large chicken sausage link
Saturday, December 17, 2011
Friday, December 16, 2011
objective
4.5 mi.@ 7:31-8:20 w/4x30 sec. intervals @ 5:38 mixed in
achieved
4.73 mi.@ 8:03 w/4x30 sec. intervals 5:15/5:32/5:26/5:33
6:19 AM 29° 28% 1 mph
resting heart rate = 50 bpm
blood oxygenation = 97%
Even before leaving our place I was cold. Going outside amplified the sensation and running even more so ... at least for the first mile. Eased my way down to the butterfly sanctuary - which of course isn't active this time of year. On the way back threw in 4 30-second bursts. It actually felt pretty good to "open it up". There was a little ice along the trail this morning so I tried to pick my spots for speeding up carefully to avoid slipping. Even having to think about this cause a bit a tentativeness in my stride. I've essentially resigned myself to the presumption that I'll be falling down sometime this winter. I'm just hoping for a soft landing and that I don't get hurt too badly. I did "give myself" one of these:
for Christmas. If anyone finds my carcass along the path ... at least they'll know who to call!
Upon waking up this morning, I checked my heart rate and blood oxygenation. I had a couple readings of 48 bpm and 98%. I'm always happy when my heart rate starts with a "4". The most common reading was 50 and 97.
pre run
water & pumpkin muffin
post run
chocolate almond milk, multivitamin, pumpkin muffin, 2 eggs & 4 sausage links
4.5 mi.@ 7:31-8:20 w/4x30 sec. intervals @ 5:38 mixed in
achieved
4.73 mi.@ 8:03 w/4x30 sec. intervals 5:15/5:32/5:26/5:33
6:19 AM 29° 28% 1 mph
resting heart rate = 50 bpm
blood oxygenation = 97%
Even before leaving our place I was cold. Going outside amplified the sensation and running even more so ... at least for the first mile. Eased my way down to the butterfly sanctuary - which of course isn't active this time of year. On the way back threw in 4 30-second bursts. It actually felt pretty good to "open it up". There was a little ice along the trail this morning so I tried to pick my spots for speeding up carefully to avoid slipping. Even having to think about this cause a bit a tentativeness in my stride. I've essentially resigned myself to the presumption that I'll be falling down sometime this winter. I'm just hoping for a soft landing and that I don't get hurt too badly. I did "give myself" one of these:
for Christmas. If anyone finds my carcass along the path ... at least they'll know who to call!
Upon waking up this morning, I checked my heart rate and blood oxygenation. I had a couple readings of 48 bpm and 98%. I'm always happy when my heart rate starts with a "4". The most common reading was 50 and 97.
pre run
water & pumpkin muffin
post run
chocolate almond milk, multivitamin, pumpkin muffin, 2 eggs & 4 sausage links
Wednesday, December 14, 2011
objective
4.5 mi.@ 7:31-8:20
achieved
4.70 mi.@ 8:06
5:35 AM 44° 54% 0 mph rain
It was raining throughout this morning's run. On runs like this I wish I had my old clear lens sunglasses. Hmmmm ... maybe an idea for a Christmas gift to self ...? I'll have to look for some Banshee's by Optic Nerve. They're cheap sunglasses with interchangeable lenses. I had a pair a few years ago and liked them. One by one the lenses broke at the connection point with the frame. They were good for running and offered UV protection.
This morning I'm heading off to Denver for a day trip. I've got a meeting for work then back later tonight. I was quite pleased with myself for getting this run in ... with the rain and work situation today.
4.5 mi.@ 7:31-8:20
achieved
4.70 mi.@ 8:06
5:35 AM 44° 54% 0 mph rain
It was raining throughout this morning's run. On runs like this I wish I had my old clear lens sunglasses. Hmmmm ... maybe an idea for a Christmas gift to self ...? I'll have to look for some Banshee's by Optic Nerve. They're cheap sunglasses with interchangeable lenses. I had a pair a few years ago and liked them. One by one the lenses broke at the connection point with the frame. They were good for running and offered UV protection.
This morning I'm heading off to Denver for a day trip. I've got a meeting for work then back later tonight. I was quite pleased with myself for getting this run in ... with the rain and work situation today.
Monday, December 12, 2011
objective
4.5 mi.@ 7:31-8:20
2x20 sec. high knees
2x20 sec. bounding
achieved
4.60 mi.@ 8:11
2x20 sec. high knees
2x20 sec. bounding
5:02 AM 46° 58% 2 mph
Another classic run today. I "vacate" the Houston house in advance of the sale. I find myself surprisingly nostalgic and sentimental. I haven't slept that well the past couple nights as the house is empty and the reality of the situation seems to be hitting me for the first time. This is very strange since it's been known for several months. I think I may feel this way because I don't feel that I'm leaving on my own terms ... more of a "forced move".
I went out over the Stuebner-Airline Loop course then added a loop around the block when I got back to the house. These routes that I developed from home became old standbys over time. I knew the landmarks for each invisible mile mark over course ranging from 3 to 12 miles in 1/2 mile increments. There are loops, keyholes and out-and-back routes. There are variations in routing depending on time of day, season of the year and traffic flows. My body and mind seem to have become so familiar that I could switch on the auto-pilot and generally hit the desired pacing with a little extra kick at the end.
Good-bye Klein, Texas. I've enjoyed running your neighborhoods the past 5 years and 10 months.
4.5 mi.@ 7:31-8:20
2x20 sec. high knees
2x20 sec. bounding
achieved
4.60 mi.@ 8:11
2x20 sec. high knees
2x20 sec. bounding
5:02 AM 46° 58% 2 mph
Another classic run today. I "vacate" the Houston house in advance of the sale. I find myself surprisingly nostalgic and sentimental. I haven't slept that well the past couple nights as the house is empty and the reality of the situation seems to be hitting me for the first time. This is very strange since it's been known for several months. I think I may feel this way because I don't feel that I'm leaving on my own terms ... more of a "forced move".
I went out over the Stuebner-Airline Loop course then added a loop around the block when I got back to the house. These routes that I developed from home became old standbys over time. I knew the landmarks for each invisible mile mark over course ranging from 3 to 12 miles in 1/2 mile increments. There are loops, keyholes and out-and-back routes. There are variations in routing depending on time of day, season of the year and traffic flows. My body and mind seem to have become so familiar that I could switch on the auto-pilot and generally hit the desired pacing with a little extra kick at the end.
Good-bye Klein, Texas. I've enjoyed running your neighborhoods the past 5 years and 10 months.
Saturday, December 10, 2011
objective
5 mi.@ 7:31-8:20
achieved
5.15 mi.@ 8:05
5:57 AM ~47F
Had a really good run this morning over the old, classic York Minster Loop route. The temperature was right in the "perfect zone". My right ankle that I tweaked in the snow yesterday wasn't a problem for the run but if I step "wrong" while walking, it lights me up pretty good. I probably strained ligaments on top of my foot lightly.
Rest day tomorrow. Work day today! A lot to do in getting 16803 wrapped up and the last remnants put into storage.
pre run
nothing
post run
chocolate almond milk
5 mi.@ 7:31-8:20
achieved
5.15 mi.@ 8:05
5:57 AM ~47F
Had a really good run this morning over the old, classic York Minster Loop route. The temperature was right in the "perfect zone". My right ankle that I tweaked in the snow yesterday wasn't a problem for the run but if I step "wrong" while walking, it lights me up pretty good. I probably strained ligaments on top of my foot lightly.
Rest day tomorrow. Work day today! A lot to do in getting 16803 wrapped up and the last remnants put into storage.
pre run
nothing
post run
chocolate almond milk
Friday, December 9, 2011
objective
4 mi.@ 7:30-8:21
achieved
4.18 mi.@8:14
5:37 AM 27° 39% 0 mph
Snow! New concept in running since I've spent the past 16 years in the sunbelt. Hoping a don't hurt myself too badly when I fall!
Lesson learned as I tweaked my right early very early in this one .... When everything on the ground is white, there is much below the powdery surface that is masked!
pre run
dark chocolate & water
post run
going to find something right now!
4 mi.@ 7:30-8:21
achieved
4.18 mi.@8:14
5:37 AM 27° 39% 0 mph
Snow! New concept in running since I've spent the past 16 years in the sunbelt. Hoping a don't hurt myself too badly when I fall!
Lesson learned as I tweaked my right early very early in this one .... When everything on the ground is white, there is much below the powdery surface that is masked!
pre run
dark chocolate & water
post run
going to find something right now!
Thursday, December 8, 2011
objective
4 mi. fartlek overall pace = 7:31 - 8:20 w/2x30 sec. intervals @ 5:48 mixed in
achieved
4.21 mi.@ 7:50 w/2x30 sec. intervals @ 6:04 & 5:48
6:45 AM 29° 44% 1 mph
nordictrak ls tech, saucony base, mizuno wind jacket, nike beanie, new balance tights, new balance wind pants & nike gloves
Had the clothing just about right this morning .... Which means the first mile was cold! May consider doubling up on the gloves around these temperatures.
Felt fine on this first fartlek in a long time. It was a bit difficult getting going for the first 30 second burst. All the clothing did not contribute to faster moving either.
It's only going to get colder .... But the good news is the shortest day of the year is coming next week.
pre run
nothing
post run
chocolate almond milk & multivitamin
4 mi. fartlek overall pace = 7:31 - 8:20 w/2x30 sec. intervals @ 5:48 mixed in
achieved
4.21 mi.@ 7:50 w/2x30 sec. intervals @ 6:04 & 5:48
6:45 AM 29° 44% 1 mph
nordictrak ls tech, saucony base, mizuno wind jacket, nike beanie, new balance tights, new balance wind pants & nike gloves
Had the clothing just about right this morning .... Which means the first mile was cold! May consider doubling up on the gloves around these temperatures.
Felt fine on this first fartlek in a long time. It was a bit difficult getting going for the first 30 second burst. All the clothing did not contribute to faster moving either.
It's only going to get colder .... But the good news is the shortest day of the year is coming next week.
pre run
nothing
post run
chocolate almond milk & multivitamin
Wednesday, December 7, 2011
objective
4 mi.@731-821
achieved
4.17 mi.@ 8:15
6:09 AM 31° 43% 0 mph
nike cap, nordictrack long-sleeve tech, saucony base layer, wind jacket, nike gloves, new balance tights & new balance wind pants
overdressed again ... except for hands
Legs felt a bit tired this morning. ... not used to regular running or ... yesterday's mild hill repeats ... I don't know ....
pre run
weight=163
O2=97%
resting pulse=57 bpm
nothing
post run
chocolate almond milk, multivitamin, 2 eggs & 4 strips bacon
4 mi.@731-821
achieved
4.17 mi.@ 8:15
6:09 AM 31° 43% 0 mph
nike cap, nordictrack long-sleeve tech, saucony base layer, wind jacket, nike gloves, new balance tights & new balance wind pants
overdressed again ... except for hands
Legs felt a bit tired this morning. ... not used to regular running or ... yesterday's mild hill repeats ... I don't know ....
pre run
weight=163
O2=97%
resting pulse=57 bpm
nothing
post run
chocolate almond milk, multivitamin, 2 eggs & 4 strips bacon
Tuesday, December 6, 2011
objective
2 mi. warmup @ recovery pace 821-931
2x30 sec. hill repeats @ relaxed sprint speed w/2 min. active recoveries
2 mi. warmup @ recovery pace 821-931
achieved
2.29 mi. WU @ 830
3x20 sec. hill repeats w/2 min. active recoveries
1.91 mi. CD @ 817
5:44 AM 36° ??% 3 mph
New Balance tights, Mizuno tech short sleeve, Nike ; Mizuno wind jacket, C9 gloves, Nike beanie
I was too hot. For the past couple weeks this is how it usually goes. I walk out and feel the temperature and wind then turn around and go back inside for more clothes. While putting me shoes on outside, I'm thinking how cold it is. Then, wouldn't you know it, about a half mile in to my run - I'm too hot. I just need to get a better handle on the correct gear for the temperature. I'm thinking I'll always wear the wind jacket and dress one layer lighter than I think is the right clothing combination!
Ran down to Wilson Road and used the onramp to Lake Shore Drive northbound as my hill for the morning. It wasn't long enough for the 30 second sprints I was supposed to be doing. I need to scout out better hills and perhaps try to locate a parking garage to run in on the wintry mornings ahead.
pre run
nothing
post run
chocolate almond milk, multivitamin, ham steak, strawberry, blackberry & coconut milk smoothie
2 mi. warmup @ recovery pace 821-931
2x30 sec. hill repeats @ relaxed sprint speed w/2 min. active recoveries
2 mi. warmup @ recovery pace 821-931
achieved
2.29 mi. WU @ 830
3x20 sec. hill repeats w/2 min. active recoveries
1.91 mi. CD @ 817
5:44 AM 36° ??% 3 mph
New Balance tights, Mizuno tech short sleeve, Nike ; Mizuno wind jacket, C9 gloves, Nike beanie
I was too hot. For the past couple weeks this is how it usually goes. I walk out and feel the temperature and wind then turn around and go back inside for more clothes. While putting me shoes on outside, I'm thinking how cold it is. Then, wouldn't you know it, about a half mile in to my run - I'm too hot. I just need to get a better handle on the correct gear for the temperature. I'm thinking I'll always wear the wind jacket and dress one layer lighter than I think is the right clothing combination!
Ran down to Wilson Road and used the onramp to Lake Shore Drive northbound as my hill for the morning. It wasn't long enough for the 30 second sprints I was supposed to be doing. I need to scout out better hills and perhaps try to locate a parking garage to run in on the wintry mornings ahead.
pre run
nothing
post run
chocolate almond milk, multivitamin, ham steak, strawberry, blackberry & coconut milk smoothie
Monday, December 5, 2011
Lake Shore Drive, Chicago Winter 2011
This is Lake Shore Drive earlier this year. I run along the Lakefront Trail which is adjacent to this road. Strap on the snow shoes!
OBJECTIVE
4 mi.@ 7:30-8:20
running no arms 20 sec.
one-leg hop 20 sec.
ACHIEVED
4.18 mi.@ 8:15
running no arms 120 strides
one-leg hop 60x per leg
5:12 AM 38° 52% 0 mph
Nike cap, C9 gloves, Saucony long-sleeve over tech short-sleeve, New Balance wind jacket & tights. Probably only very slightly overdressed.
Kicked off Day 1 of training for the Ogden marathon. Feels good to be gunning for something. Tried to scout the Lakefront Trail for something resembling hills for tomorrow's repeats. Saw only 3 runners, 3 bikers and 1 raccoon this morning.
PRE RUN
nothing
POST RUN
8 fl. oz. chocolate almond milk, 4 oz. ham steak & 2 extra large eggs
4 mi.@ 7:30-8:20
running no arms 20 sec.
one-leg hop 20 sec.
ACHIEVED
4.18 mi.@ 8:15
running no arms 120 strides
one-leg hop 60x per leg
5:12 AM 38° 52% 0 mph
Nike cap, C9 gloves, Saucony long-sleeve over tech short-sleeve, New Balance wind jacket & tights. Probably only very slightly overdressed.
Kicked off Day 1 of training for the Ogden marathon. Feels good to be gunning for something. Tried to scout the Lakefront Trail for something resembling hills for tomorrow's repeats. Saw only 3 runners, 3 bikers and 1 raccoon this morning.
PRE RUN
nothing
POST RUN
8 fl. oz. chocolate almond milk, 4 oz. ham steak & 2 extra large eggs
Sunday, December 4, 2011
Friday, October 28, 2011
Wednesday, October 26, 2011
I signed up for the Ogden Marathon yesterday. So on May 19 I will have a chance to avenge my frustrating day on that course in 2008.
I'm roughing out my running schedule and, although it's nowhere near finalized, here's what I'm currently thinking:
02/xx/12 5k (TBD)
03/xx/12 10k (TBD)
04/xx/12 half marathon (SLC ?)
05/19/12 Ogden Marathon
10/06/12 St. George Marathon
04/15/13 Boston Marathon
We'll have to see how this all comes together. Stay tuned ....
I'm roughing out my running schedule and, although it's nowhere near finalized, here's what I'm currently thinking:
02/xx/12 5k (TBD)
03/xx/12 10k (TBD)
04/xx/12 half marathon (SLC ?)
05/19/12 Ogden Marathon
10/06/12 St. George Marathon
04/15/13 Boston Marathon
We'll have to see how this all comes together. Stay tuned ....
objective
3 mi. easy
achieved
3.39 mi.@ 7:42
5:21 AM 51° 87% 3 mph
I bit earlier this morning. Wind was blowing and chopping up Lake Michigan pretty good. I was surprised to be passed by a runner going quite fast on a dark stretch of the trail. He disappeared into the darkness but got me again on the return trip. I need to watch for this guy. Maybe someone to go long with in the future ...?
3 mi. easy
achieved
3.39 mi.@ 7:42
5:21 AM 51° 87% 3 mph
I bit earlier this morning. Wind was blowing and chopping up Lake Michigan pretty good. I was surprised to be passed by a runner going quite fast on a dark stretch of the trail. He disappeared into the darkness but got me again on the return trip. I need to watch for this guy. Maybe someone to go long with in the future ...?
Tuesday, October 25, 2011
objective
3 mi. easy
achieved
3.29 mi.@ 8:07
6:23 AM 55° 34% 4 mph
Felt pretty good this morning. Calves were a bit tight but that was from yesterday's calf raises so it was a "good tightness" rather than an injury precursor.
Forgot to mention that temporary fencing has gone up along the Lakefront Trail. I suppose this is a sign of things to come as I only recognize these as snow fences.
3 mi. easy
achieved
3.29 mi.@ 8:07
6:23 AM 55° 34% 4 mph
Felt pretty good this morning. Calves were a bit tight but that was from yesterday's calf raises so it was a "good tightness" rather than an injury precursor.
Forgot to mention that temporary fencing has gone up along the Lakefront Trail. I suppose this is a sign of things to come as I only recognize these as snow fences.
Monday, October 24, 2011
objective
3 mi. easy
achieved
3.30 mi.@ 8:17
6:12 AM 49° 98%
It rained overnight. It's been a while since I've smelled that decomposing-leaves-in-the-cool-autumn-air smell.
Left ankle felt a bit tweaked after yesterday's run. Was a little stiff at the beginning today but seemed to loosen up about a mile into the run.
3 mi. easy
achieved
3.30 mi.@ 8:17
6:12 AM 49° 98%
It rained overnight. It's been a while since I've smelled that decomposing-leaves-in-the-cool-autumn-air smell.
Left ankle felt a bit tweaked after yesterday's run. Was a little stiff at the beginning today but seemed to loosen up about a mile into the run.
Sunday, October 23, 2011
objective
3 mi. easy
achieved
3.17 mi.@ 8:21
Started my birthday off with an easy out-and-back along the Lakefront Trail.
I approached marathon recovery differently this time. In the past, I've jumped back into it with renewed dedication either because I'm trying to make up for a bad marathon or am still riding the euphoria of a good one. Looking back at my history, the few weeks after a marathon as usually when I've developed a physical problem - either an injury or something that has led to an injury. So this time, I just didn't run for three weeks. Hopefully, I'm closer to fully recovered and have eliminated the possibility of an injury going forward. I'm going to take it easy as I work to very slowly rebuild a good base. I figure that process will take me to the new year then I'll have a good foundation for another training cycle. It should be interesting doing this in the elements that will be coming at me over the next several months.
3 mi. easy
achieved
3.17 mi.@ 8:21
Started my birthday off with an easy out-and-back along the Lakefront Trail.
I approached marathon recovery differently this time. In the past, I've jumped back into it with renewed dedication either because I'm trying to make up for a bad marathon or am still riding the euphoria of a good one. Looking back at my history, the few weeks after a marathon as usually when I've developed a physical problem - either an injury or something that has led to an injury. So this time, I just didn't run for three weeks. Hopefully, I'm closer to fully recovered and have eliminated the possibility of an injury going forward. I'm going to take it easy as I work to very slowly rebuild a good base. I figure that process will take me to the new year then I'll have a good foundation for another training cycle. It should be interesting doing this in the elements that will be coming at me over the next several months.
Saturday, October 8, 2011
2011 St. George Marathon Photos
Here is a link to pictures taken by professional photographers on the course (Courtesy of Marathonfoto.com)
Pictures from 2011 St. George marathon
The following five pictures were taken by my support team at the finish line:
Pictures from 2011 St. George marathon
The following five pictures were taken by my support team at the finish line:
Saturday, October 1, 2011
2011 St. George Marathon
Official time = 3:23:26
A 2013 Boston qualifier as a 45-year old. Not my best time. But given my inconsistent training which included no hills and no long run over 17 miles, I'm happy. I dealt with adversity during this one better than I ever have.
Sent from my BlackBerry
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