OBJECTIVE
5 mi.@ 8:09/mi.
ACHIEVED
5.08 mi.@ 8:07/mi.
5:16 AM 65° 90% 9 mph
If you read my running you know I oftentimes play some mental game with myself to pass time on my solo runs. I had two things going on this morning.
First, I decided to try running the tangents over my whole run today. I figured I've run this five-mile route dozens of times and I believe the shortest distance recorded by my GPS is 5.10 miles. Of course, I'm not rigid in my exact path of the course but I run against traffic (like all runners should) and generally follow the same routine. I also understand that handheld GPS lacks perfect precision. I've wondered about what is gained in races by running the tangents. So today's distance came out to be 5.08. So there is something to be gained by running the tangents (I should say that I was knocked off my line a few times this morning by oncoming vehicles.) If today's run was .02 shorter than my previous short on this course that ends up being about 105 feet. That is a huge difference at the end of a race.
My second little game this morning was just running negative splits. For some reason this morning I woke up with 8:30/8:20/8:10/8:00/7:50 in my head. In know that's weird. I actually tried going back to sleep ... and was partially successful but those numbers never left my mind. Today's run was 8:40/8:12/8:03/7:59/7:44. I know negative splits should not be the focus of an "easy" run but that's just how it worked out today.
My calves were fairly tight throughout today's run. I suppose it's the mile repeats on the track yesterday.
PRE RUN
water
POST RUN
water, multivitamin & honey-almond granola w/1% milk
Thursday, April 9, 2009
Wednesday, April 8, 2009
Back to the Track: 3x1 Mile
OBJECTIVE
7 mi. including
WU
3x1 mi.@ 6:24 w/800 meter jogging recovery
CD
ACHIEVED
7.89 mi. including
WU: 1.92 mi.
6:17 / 6:23 / 6:19
CD: 1.47 mi.
6:14 AM 46° 87% 4 mph
Got a late start due to being at the Astros-Cubs game last night. (Astros won 3-2 in 10 innings.)
This was one of those workouts that loom ominously …. I didn’t “feel” ready when I set out. When I got to the track, I saw Hillary ??? (her last name escapes me now) from the Klein High cross country and track teams running with a high school guy. They were running mile repeats too … as best I could tell. She’s a sophomore phenom who qualified for state cross country the last couple years. I think she may have even finished 15th at state last fall.
As usual I started too fast. I really got on top of the first mile early and just coasted in over the back half. That’s not how it’s supposed to be done. I’d rather “build” than blast out but for some reason can’t seem to get myself to execute. The blast out approach usually ends up putting me in a place where I extremely gassed when finishing the last of the repeats. This was the case today too. Although I focused on pulling it back over the second and third mile while running as-even-as-possible quarter splits.
As always, it’s great to have a tough workout in the books. Tomorrow is a leisurely five-mile easy run and I’m already looking forward to Friday’s rest day!
PRE RUN
Weight = 159
water
POST RUN
SlimFast, multivitamin, bagel sandwich including 2 poached eggs, cheddar cheese & turkey breast
Later, blueberry/cranberry juice smoothie
7 mi. including
WU
3x1 mi.@ 6:24 w/800 meter jogging recovery
CD
ACHIEVED
7.89 mi. including
WU: 1.92 mi.
6:17 / 6:23 / 6:19
CD: 1.47 mi.
6:14 AM 46° 87% 4 mph
Got a late start due to being at the Astros-Cubs game last night. (Astros won 3-2 in 10 innings.)
This was one of those workouts that loom ominously …. I didn’t “feel” ready when I set out. When I got to the track, I saw Hillary ??? (her last name escapes me now) from the Klein High cross country and track teams running with a high school guy. They were running mile repeats too … as best I could tell. She’s a sophomore phenom who qualified for state cross country the last couple years. I think she may have even finished 15th at state last fall.
As usual I started too fast. I really got on top of the first mile early and just coasted in over the back half. That’s not how it’s supposed to be done. I’d rather “build” than blast out but for some reason can’t seem to get myself to execute. The blast out approach usually ends up putting me in a place where I extremely gassed when finishing the last of the repeats. This was the case today too. Although I focused on pulling it back over the second and third mile while running as-even-as-possible quarter splits.
As always, it’s great to have a tough workout in the books. Tomorrow is a leisurely five-mile easy run and I’m already looking forward to Friday’s rest day!
PRE RUN
Weight = 159
water
POST RUN
SlimFast, multivitamin, bagel sandwich including 2 poached eggs, cheddar cheese & turkey breast
Later, blueberry/cranberry juice smoothie
Tuesday, April 7, 2009
Slow & Easy 5 Miles
OBJECTIVE
5 mi.@ 8:09/mi.
ACHIEVED
5.10 mi.@ 8:14/mi.
5:27 AM 43° 49% 5 mph
Morning stroll. Uneventful except noodling on a work situation.
PRE RUN
Weight = 159.5
POST RUN
Water, multivitamin & oatmeal w/brown sugar & 1% milk
5 mi.@ 8:09/mi.
ACHIEVED
5.10 mi.@ 8:14/mi.
5:27 AM 43° 49% 5 mph
Morning stroll. Uneventful except noodling on a work situation.
PRE RUN
Weight = 159.5
POST RUN
Water, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, April 6, 2009
Follow-up to a "Miserable" Evening
OBJECTIVE
6 mi.@ 8:09/mi.
ACHIEVED
6.12 mi.@ 7:56/mi.
7:08 AM 47° 52% 9 mph
I got a late start this morning due to an evening at the theater last night. I went to Les Miserables with Paige and Cameron. My review: good show; deep multiple meanings; unbelievably talented actors.
Traffic patterns are much different at 7 AM than they are at 5 AM. To stay off Cypresswood at commuting time, I went out-and-back on the first half of the Wimbledon Forest Loop. I felt pretty good. My pace was faster than I wanted. I’ll work to pull it back tomorrow. It was cool when I started. So much so that I wore tights, gloves and hat. Of course, this led to being too hot a little over midway through the run.
PRE RUN
Weight = 161
Cream of Wheat w/brown sugar & 1% milk
POST RUN
Water, multivitamin, 5-grain hot cereal w/brown sugar & 1% milk
6 mi.@ 8:09/mi.
ACHIEVED
6.12 mi.@ 7:56/mi.
7:08 AM 47° 52% 9 mph
I got a late start this morning due to an evening at the theater last night. I went to Les Miserables with Paige and Cameron. My review: good show; deep multiple meanings; unbelievably talented actors.
Traffic patterns are much different at 7 AM than they are at 5 AM. To stay off Cypresswood at commuting time, I went out-and-back on the first half of the Wimbledon Forest Loop. I felt pretty good. My pace was faster than I wanted. I’ll work to pull it back tomorrow. It was cool when I started. So much so that I wore tights, gloves and hat. Of course, this led to being too hot a little over midway through the run.
PRE RUN
Weight = 161
Cream of Wheat w/brown sugar & 1% milk
POST RUN
Water, multivitamin, 5-grain hot cereal w/brown sugar & 1% milk
Sunday, April 5, 2009
Apr 5 – 11 Training Schedule
Sun: Rest
Mon: Easy 6 mi.@ 8:09
Tue: Easy 5 mi.@ 8:09
Wed: 7 mi. w/3x1600@6:24 & 800 jogs
Thu: Easy 5 mi.@ 8:09
Fri: Rest
Sat: Long 10 mi.@ 8:09
Mon: Easy 6 mi.@ 8:09
Tue: Easy 5 mi.@ 8:09
Wed: 7 mi. w/3x1600@6:24 & 800 jogs
Thu: Easy 5 mi.@ 8:09
Fri: Rest
Sat: Long 10 mi.@ 8:09
Run for The Rose 5K Pics
Run for The Rose 5K Pics
I find my race pictures to be quite comical. From my eyes, they don't even really look like me but rather a caricature of myself.
Sidebar: I knew it was going to be a good day when they handed me bib number 367. That was my house number when Paige, Cameron and I lived in South Weber.
I find my race pictures to be quite comical. From my eyes, they don't even really look like me but rather a caricature of myself.
Sidebar: I knew it was going to be a good day when they handed me bib number 367. That was my house number when Paige, Cameron and I lived in South Weber.
Saturday, April 4, 2009
Solid Long Run
OBJECTIVE
10 mi.@ 8:09/mi.
ACHIEVED
12.48 mi.@ 8:10/mi.
6:58 AM 61F 91% 5 mph
Turned in a solid run today thanks to getting back with the group for a run. It almost didn't happen. I was a little late getting away from the house for our scheduled 6:30 meeting at the Memorial Park pool. As I was speeding to the meeting, I was surprised to find 290 was closed! How this happens around 6 AM on a Saturday morning, I don't understand. I did a bit of car texting (never okay for others but fine for me) to let the group know to start without me. I know I don't like waiting for others and don't feel anyone has to do the same for me. In a decisive maneuver, I took the Jetta off-roading to get off the freeway and on to the feeder road. The feeder was slow too. Anyway, long story - short. I made it about 10 minutes late but another guy, Adam, was coming in the same way and was behind me. The group started running at 7.
Today's iteration consisted of Stacey, Laurie, Randy, Jonathan, Adam (invited by Stacey and known by Jonathan), and me. The group was chippy and fast today. Pulled along by Stacey and Adam. Randy and Jonathan took turns at the lead too. Group dynamics are strange. It's hard to tell who's pressing the group along. I was actually pretty happy. The pace was even and about exactly where I wanted to be for the day. Laurie is a couple weeks from Boston and says her training has been bad. I'm not exactly sure if she wanted to be that fast today while in tapering mode but she did hang in there. At the end she commented, it was a marathon pace run for her. Maybe in the end she was fine with the pace.
Adam was fast and effortless. I could see this was a very easy run for him. The same could be said of Jonathan although his ankle was bothering by the end. It was good to see him. He and Julie will be new parents in about 3 weeks.
I'm glad to have this good run in the books and hope the group gets together again next Saturday. I'm wondering about my training schedule only calling for 10 mile long runs as I lead up to the half in Ogden. It seems a bit short ....
PRE RUN
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & Clif Bar
10 mi.@ 8:09/mi.
ACHIEVED
12.48 mi.@ 8:10/mi.
6:58 AM 61F 91% 5 mph
Turned in a solid run today thanks to getting back with the group for a run. It almost didn't happen. I was a little late getting away from the house for our scheduled 6:30 meeting at the Memorial Park pool. As I was speeding to the meeting, I was surprised to find 290 was closed! How this happens around 6 AM on a Saturday morning, I don't understand. I did a bit of car texting (never okay for others but fine for me) to let the group know to start without me. I know I don't like waiting for others and don't feel anyone has to do the same for me. In a decisive maneuver, I took the Jetta off-roading to get off the freeway and on to the feeder road. The feeder was slow too. Anyway, long story - short. I made it about 10 minutes late but another guy, Adam, was coming in the same way and was behind me. The group started running at 7.
Today's iteration consisted of Stacey, Laurie, Randy, Jonathan, Adam (invited by Stacey and known by Jonathan), and me. The group was chippy and fast today. Pulled along by Stacey and Adam. Randy and Jonathan took turns at the lead too. Group dynamics are strange. It's hard to tell who's pressing the group along. I was actually pretty happy. The pace was even and about exactly where I wanted to be for the day. Laurie is a couple weeks from Boston and says her training has been bad. I'm not exactly sure if she wanted to be that fast today while in tapering mode but she did hang in there. At the end she commented, it was a marathon pace run for her. Maybe in the end she was fine with the pace.
Adam was fast and effortless. I could see this was a very easy run for him. The same could be said of Jonathan although his ankle was bothering by the end. It was good to see him. He and Julie will be new parents in about 3 weeks.
I'm glad to have this good run in the books and hope the group gets together again next Saturday. I'm wondering about my training schedule only calling for 10 mile long runs as I lead up to the half in Ogden. It seems a bit short ....
PRE RUN
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & Clif Bar
Friday, April 3, 2009
Test Marketing a Non-running Feature
Okay, I'm trying something new. It's a non-running poll. Periodically I'll pick a song that I like and put it on the blog. I'll also add a cover of the original. Your mission should you choose to accept it - choose the version you like best. There's a polling feature to the right.
I'm starting off with Seasons in the Sun originally released by Terry Jacks in 1973. More recently Blink 182 and Nirvana reworked the original. Which do you like best?
For some reason as a young kid, my good friend Curt Poll and I always used to sing this while riding along in the hay hauling truck. The things that stay in a person's mind!
I'm starting off with Seasons in the Sun originally released by Terry Jacks in 1973. More recently Blink 182 and Nirvana reworked the original. Which do you like best?
For some reason as a young kid, my good friend Curt Poll and I always used to sing this while riding along in the hay hauling truck. The things that stay in a person's mind!
Thursday, April 2, 2009
Tri-directional Wind?
OBJECTIVE
5 mi.@ 8:09/mi.
5 mi.@ 8:09/mi.
ACHIEVED
5.11 mi.@ 8:06/mi.
5:55 AM 68F 94% 8 mph mist
The wind was blowing from all directions this morning. While going
south early in the run it was in my face. I figured that's fine, it
will be at my back later. When I turned west, much to my surprise, a
stronger wind was in my face. This was a long stretch and I was trying
to determine if the wind was swirling or just getting funneled by trees
and buildings. No conclusion before turning back north. Still in my
face! Shortly after I finished, I big rainstorm broke loose. I suppose
I was just feeling the front moving in with its shifting winds.
My legs were a bit tight today but nothing too bad. Tomorrow's rest day comes at a good time. I'll work in a bit of an upper body routine and PT for my IT band. Then it will be on to Saturday's run. I'm hopeful Steph's group will make a comeback so I can run with the crew again.
PRE RUN
weight = 161.5
POST RUN
Apple juice, multivitamin & GrapeNuts w/1% milk
Wednesday, April 1, 2009
First True Tempo Run in a Long Time
OBJECTIVE
1 mi. Warmup
4 mi. Tempo @ 6:51/mi.
1 mi. Cooldown
ACHIEVED
1.00 mi.@ 8:34/mi.
6:55 / 6:49 / 6:45 / 6:45
1.14 mi.@ 8:09/mi.
6:04 AM 51° 50% 12 mph
This was one of those “you never know what you can do until you try” runs. I haven’t had one of these for a while …. Actually since my Wednesday runs under Tom Schwartz’ training program. A four-mile tempo run at 6:51 seemed rather daunting but I was able to get it done. I even held the mile consistent which is an important element of a good tempo run. It was challenging but do-able. At one point during the run, I reminded myself that I get Friday off as a rest day so there’s no reason not to push it. Under this training cycle, I’m running 5 days a week rather than the 6 days a week that I was running in the prior two cycles. I am hopeful this gives my body better recovery time.
Tomorrow is another easy 5-miler.
PRE RUN
Weight = 161.5
Water
POST RUN
SlimFast, multivitamin & 5-grain hot cereal w/brown sugar & 1% milk
1 mi. Warmup
4 mi. Tempo @ 6:51/mi.
1 mi. Cooldown
ACHIEVED
1.00 mi.@ 8:34/mi.
6:55 / 6:49 / 6:45 / 6:45
1.14 mi.@ 8:09/mi.
6:04 AM 51° 50% 12 mph
This was one of those “you never know what you can do until you try” runs. I haven’t had one of these for a while …. Actually since my Wednesday runs under Tom Schwartz’ training program. A four-mile tempo run at 6:51 seemed rather daunting but I was able to get it done. I even held the mile consistent which is an important element of a good tempo run. It was challenging but do-able. At one point during the run, I reminded myself that I get Friday off as a rest day so there’s no reason not to push it. Under this training cycle, I’m running 5 days a week rather than the 6 days a week that I was running in the prior two cycles. I am hopeful this gives my body better recovery time.
Tomorrow is another easy 5-miler.
PRE RUN
Weight = 161.5
Water
POST RUN
SlimFast, multivitamin & 5-grain hot cereal w/brown sugar & 1% milk
Tuesday, March 31, 2009
Thinking about my next Race ....
My thought about the Ogden half marathon is that I'd like to run 1:30. I've based that on my 1:33:38 in the Houston half marathon in January. I figure knocking 3:30 off my time is aggressive but thought it was a worthwhile goal. Another reason to go after 1:30 is that it's the masters' qualifying time for the New York City marathon. I haven't had a strong desire to run in NYC but Continental Airlines is a big corporate sponsor and it may be fun to “say I did it”. The NYC marathon, like many marathons selects participants via a lottery. However, by running a certain qualifying time you can bypass the lottery. (Speaking of lottery, the St. George marathon lottery opens tomorrow.) I suppose I'm stupid enough to think I can run a 1:30. After all, the course starts above 5,000 feet in elevation and has steep hills (mostly downhill). So I've been giving myself a prep talk about training seriously, doing all the right things, etc. So I think with discipline I can do it.
Well, today I took a few minutes to look at race equivalent converters. Based on my fastest recent races, 1:30 is out of reach. On top of that, I get slower (by converters standards) the longer the distance. This is all very disappointing. However, I'm not giving up on 1:30. That's what I'm training for. I also hope to finish in the top 5 of my age group.
[turn on sarcastic voice] “It's good to have goals.”
Well, today I took a few minutes to look at race equivalent converters. Based on my fastest recent races, 1:30 is out of reach. On top of that, I get slower (by converters standards) the longer the distance. This is all very disappointing. However, I'm not giving up on 1:30. That's what I'm training for. I also hope to finish in the top 5 of my age group.
[turn on sarcastic voice] “It's good to have goals.”
DOMS
OBJECTIVE
5 mi.@ 8:09/mi.
ACHIEVED
5.11 mi.@ 8:09/mi.
5:40 AM 70° 88% 4 mph
Experiencing delayed onset muscle soreness today. I suspect it's from the race on Sunday. Most likely, I either didn't cool down and replenish properly or the warm up routine hit a few unused muscles. I am guessing the latter.
Other than that this morning's 5-miler was much like yesterday's. I tried reining it in a bit so the last half wasn't quite as fast as yesterday. I can handle the 8:09 pace but it's definitely on the fringe of an “easy” run for me.
Tomorrow's 4-mile tempo run looms ahead as a big challenge. The pace seems quite fast for where I'm at right now.
PRE RUN
weight = 161.5
water
POST RUN
SlimFast, multivitamin & corn flakes w/1% milk
5 mi.@ 8:09/mi.
ACHIEVED
5.11 mi.@ 8:09/mi.
5:40 AM 70° 88% 4 mph
Experiencing delayed onset muscle soreness today. I suspect it's from the race on Sunday. Most likely, I either didn't cool down and replenish properly or the warm up routine hit a few unused muscles. I am guessing the latter.
Other than that this morning's 5-miler was much like yesterday's. I tried reining it in a bit so the last half wasn't quite as fast as yesterday. I can handle the 8:09 pace but it's definitely on the fringe of an “easy” run for me.
Tomorrow's 4-mile tempo run looms ahead as a big challenge. The pace seems quite fast for where I'm at right now.
PRE RUN
weight = 161.5
water
POST RUN
SlimFast, multivitamin & corn flakes w/1% milk
Monday, March 30, 2009
Half Marathon Training Begins in Earnest
OBJECTIVE
5 mi.@ 8:09/mi.
ACHIEVED
5.12 mi.@ 8:06/mi.
5:31 AM 46° 97% 0 mph
My legs felt pretty good today given the race yesterday. I started slowly then picked it up over the last half of the run. It looks like this is going to be my basic run now that I'm training for the half. The goal pace of 8:09 per mile is a bit brisk for an “easy” run but I suppose I'll get used to it. I think the pace drops to 8:04 in a few weeks.
The official times from yesterday were posted last night. I came in at 18:58. The time sheet lists the course as a USATF certified 5K. However, I checked USATF's website and it wasn't listed. Two other courses used for Run for the Rose in prior years were certified but not this one. I also looked at the run website for any information on the course and it said certification was pending. I'm sure it wasn't a certified 5K. I'm still very happy with my time and feel like I can be faster.
I mailed my entry for the Peachtree Road Race last week. I doubt I'll get pulled. There are only 10,000 spots left. The race is in Atlanta on July 4.
PRE RUN
nothing
POST RUN
water, multivitamin, 2 whole wheat toast w/cinnamon sugar & honey & 5-grain hot cereal w/brown sugar & 1% milk
5 mi.@ 8:09/mi.
ACHIEVED
5.12 mi.@ 8:06/mi.
5:31 AM 46° 97% 0 mph
My legs felt pretty good today given the race yesterday. I started slowly then picked it up over the last half of the run. It looks like this is going to be my basic run now that I'm training for the half. The goal pace of 8:09 per mile is a bit brisk for an “easy” run but I suppose I'll get used to it. I think the pace drops to 8:04 in a few weeks.
The official times from yesterday were posted last night. I came in at 18:58. The time sheet lists the course as a USATF certified 5K. However, I checked USATF's website and it wasn't listed. Two other courses used for Run for the Rose in prior years were certified but not this one. I also looked at the run website for any information on the course and it said certification was pending. I'm sure it wasn't a certified 5K. I'm still very happy with my time and feel like I can be faster.
I mailed my entry for the Peachtree Road Race last week. I doubt I'll get pulled. There are only 10,000 spots left. The race is in Atlanta on July 4.
PRE RUN
nothing
POST RUN
water, multivitamin, 2 whole wheat toast w/cinnamon sugar & honey & 5-grain hot cereal w/brown sugar & 1% milk
Sunday, March 29, 2009
Short
The course was short . The course was different than it was in the past and wasn't certified. I had the distance at 3.02 miles on my Garmin. My 19:00 translates to a 19:30 5K which I believe would have been possible based on how I felt finishing.
I ran the Go-Zone strategy a lot better than a couple weeks ago. I still have some refining to do with the strategy but was happy to be passing several other runners over the second half of the run. And I felt strong doing it.
Ed Eyestone's 3-2-1 speed training plan is the way to faster running over shorter distances. I'm 100% convinced even though I only worked with it for a week or so. The unfortunate thing is that I won't be able to get back with it now for about 7 months. My training is shifting back to endurance building starting tomorrow. The half marathon is in 7 weeks.
I ran the Go-Zone strategy a lot better than a couple weeks ago. I still have some refining to do with the strategy but was happy to be passing several other runners over the second half of the run. And I felt strong doing it.
Ed Eyestone's 3-2-1 speed training plan is the way to faster running over shorter distances. I'm 100% convinced even though I only worked with it for a week or so. The unfortunate thing is that I won't be able to get back with it now for about 7 months. My training is shifting back to endurance building starting tomorrow. The half marathon is in 7 weeks.
Mar 29 – Apr 4 Training Schedule
Sun: Run for the Rose 5K
Mon: Easy 5 mi.@ 8:09
Tue: Easy 5 mi.@ 8:09
Wed: 6 mi. w/4 mi. Tempo @ 6:51
Thu: Easy 5 mi.@ 8:09
Fri: Rest
Sat: Long 10 mi.@ 8:09
Mon: Easy 5 mi.@ 8:09
Tue: Easy 5 mi.@ 8:09
Wed: 6 mi. w/4 mi. Tempo @ 6:51
Thu: Easy 5 mi.@ 8:09
Fri: Rest
Sat: Long 10 mi.@ 8:09
19:00 !!!
Okay ... before getting too excited (like I did) there's more to the story.
Gotta go run a cool down.
I'll be back with the story later today ....
Run for the Rose
I'm at Reliant Stadium for the beginning of the race. This is a major Houston event for brain cancer fund raising. The medical community gets out in a big way to support it. The focus isn't necessarily the competition but participation. This is my third time to run. Continental is a corporate sponsor and as such my entry is paid along with a small contingent of CAL runners.
This past week has been horrific but I'm forgetting about that and focusing on the race plan. Which is:
first - .4 mile @ 3:04
next 1 mile relaxed 6:20
next 1 mile work hard 6:20
final .7 see what I've got left, kick with .3 to go.
It's a cool morning. The course isn't fast due to a U turn and ups and downs of viaducts. We'll see shortly how I'm feeling.
Thursday, March 26, 2009
What's My Excuse?
OBJECTIVE
run
ACHIEVED
7.17 mi.@ 8:44/mi.
5:34 AM 58° 97% 6 mph
It’s turned into a bad running week. Long story ….
PRE RUN
Weight = 161
POST RUN
Apple juice, multivitamin & Cream of Wheat w/brown sugar & 1% milk
run
ACHIEVED
7.17 mi.@ 8:44/mi.
5:34 AM 58° 97% 6 mph
It’s turned into a bad running week. Long story ….
PRE RUN
Weight = 161
POST RUN
Apple juice, multivitamin & Cream of Wheat w/brown sugar & 1% milk
Sunday, March 22, 2009
March 22 - 28 Training Schedule
Sun: Rest
Mon: 8 x 400 meters
Tue: 30 - 45 min. Easy
Wed: 8 x 200 meters
Thu: 30 - 45 min. Easy
Fri: 30 - 45 min. Easy
Sat: Run The Woodlands 5K (PR attempt)
Mon: 8 x 400 meters
Tue: 30 - 45 min. Easy
Wed: 8 x 200 meters
Thu: 30 - 45 min. Easy
Fri: 30 - 45 min. Easy
Sat: Run The Woodlands 5K (PR attempt)
Saturday, March 21, 2009
Steph's Group Attempts to Reconstitute
OBJECTIVE
60 - 90 minutes easy, long run
ACHIEVED
1:42:25 (12.07 mi.@ 8:29/mi.)
6:38 AM 57° 94% 0 mph
I was happy to meet Randy and Stacey at Memorial Park for a run today. I had planned on running 10 miles on my own from the Y but Randy put out an email yesterday and got us together. It was good to have others to run with again.
My legs were pretty thrashed from the week of speed work but it was a beautiful morning and I had good company ... so it was a good day on the roads. I'm looking forward to a rest day tomorrow. My body needs it.
PRE RUN
water, sunflower seeds & corn flakes w/non-fat, lactose-free milk
POST RUN
Water w/lemon, ginger, mint leaves & cucumber
Later, Cream of Wheat w/non-fat, lactose-free milk
60 - 90 minutes easy, long run
ACHIEVED
1:42:25 (12.07 mi.@ 8:29/mi.)
6:38 AM 57° 94% 0 mph
I was happy to meet Randy and Stacey at Memorial Park for a run today. I had planned on running 10 miles on my own from the Y but Randy put out an email yesterday and got us together. It was good to have others to run with again.
My legs were pretty thrashed from the week of speed work but it was a beautiful morning and I had good company ... so it was a good day on the roads. I'm looking forward to a rest day tomorrow. My body needs it.
PRE RUN
water, sunflower seeds & corn flakes w/non-fat, lactose-free milk
POST RUN
Water w/lemon, ginger, mint leaves & cucumber
Later, Cream of Wheat w/non-fat, lactose-free milk
Friday, March 20, 2009
Old Guy in Lane 3 Hits the Track for 200's
OBJECTIVE
Warmup 15 minutes Easy
8 x 200 meters (0:40) with 400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 18:56 minutes (1.90 mi.@ 9:58/mi.)
37 / 39 / 40 / 39 / 40 / 42 / 40 / 37
Cooldown 17:47 minutes (1.99 mi.@ 8:56/mi.)
6:03 AM 49° 97% 2 mph mist
My legs are pretty beat up. I’m sure it’s the speed work this week and the physical therapy that I’ve cranked up in an attempt to avoid an injury due to the speed work. Conclusion: speed work is hard on the body!
I made my way over to the track at the high school. I hit the track at about the same time as several distance runners from the high school. I was surprised to see them there at 6:20 AM on a Friday morning but the more I thought about it; it made some sense. They must not have a meet today AND they must want their Friday afternoon/evening free. Anyway, I was the old guy in Lane 3 trying to crank out 200 meter repeats.
It actually went pretty well. I hit my times in all but the fifth of eight repeats.
I finished around the same time the students did then slogged my way home.
PRE RUN
Weight = 158
corn flakes w/lactose-free, fat-free milk
POST RUN
Water, raisins, sunflower seeds & corn flakes w/lactose-free, fat-free milk
Warmup 15 minutes Easy
8 x 200 meters (0:40) with 400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 18:56 minutes (1.90 mi.@ 9:58/mi.)
37 / 39 / 40 / 39 / 40 / 42 / 40 / 37
Cooldown 17:47 minutes (1.99 mi.@ 8:56/mi.)
6:03 AM 49° 97% 2 mph mist
My legs are pretty beat up. I’m sure it’s the speed work this week and the physical therapy that I’ve cranked up in an attempt to avoid an injury due to the speed work. Conclusion: speed work is hard on the body!
I made my way over to the track at the high school. I hit the track at about the same time as several distance runners from the high school. I was surprised to see them there at 6:20 AM on a Friday morning but the more I thought about it; it made some sense. They must not have a meet today AND they must want their Friday afternoon/evening free. Anyway, I was the old guy in Lane 3 trying to crank out 200 meter repeats.
It actually went pretty well. I hit my times in all but the fifth of eight repeats.
I finished around the same time the students did then slogged my way home.
PRE RUN
Weight = 158
corn flakes w/lactose-free, fat-free milk
POST RUN
Water, raisins, sunflower seeds & corn flakes w/lactose-free, fat-free milk
Thursday, March 19, 2009
A Beautiful Evening at the Park
OBJECTIVE
30 – 45 minutes Easy
ACHIEVED
35:08 (4.02 mi.@ 8:44/mi.)
6:48 PM 73° 39% 6 mph
It was a beautiful evening for a run at the park. I took it easy but, oddly, it still passed by quickly. I completed a loop and started a second loop until I hit 30 minutes of running time then I turned back to the start.
I saw Joe Oviedo, my old Power in Motion coach. He was running with the Tornadoes and they were flying; obviously putting in some speed work.
PRE RUN
water
POST RUN
SlimFast
30 – 45 minutes Easy
ACHIEVED
35:08 (4.02 mi.@ 8:44/mi.)
6:48 PM 73° 39% 6 mph
It was a beautiful evening for a run at the park. I took it easy but, oddly, it still passed by quickly. I completed a loop and started a second loop until I hit 30 minutes of running time then I turned back to the start.
I saw Joe Oviedo, my old Power in Motion coach. He was running with the Tornadoes and they were flying; obviously putting in some speed work.
PRE RUN
water
POST RUN
SlimFast
Wednesday, March 18, 2009
Evening Speed Anyone?
OBJECTIVE
Warmup 15 minutes Easy
8 x 400 meters (1:30) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:23 (1.96 mi.@ 8:52/mi.)
1:31 / 1:31 / 1:28 / 1:29 / 1:30 / 1:28 / 1:28 / 1:25
Cooldown 17:48 (1.98 mi.@ 8:59/mi.)
8:02 PM 66° 64% 6 mph
I didn’t go out this morning as my legs didn’t feel like it and I went on a cooking frenzy before leaving for the office. I prepared two hot meals for myself to take to the office. The plan was to eat an early lunch and early dinner at the office then hit the track in the evening. During the day, it occurred to me that the track at Memorial Park is asphalt compared to the rubberized asphalt at Klein High. Figuring the rubberized version would be easier on my legs, I drove home to run at the high school. It’s not the easiest thing for me to get out of the house in the evening once I’m home from work!
I finally got out and on my way at 8. My left hamstring felt a bit strained or something on my warmup run to the track. I wondered if it would be a problem once I got going but thankfully it wasn’t an issue.
I set my goal time for the quarter mile repeats at 1:30. This was manageable as I hit the times but I was definitely working. I was very happy with the consistency of my times. There was only a 3 second difference between the slowest and fastest of my first 7 repeats. For the last one, I was excited about being done and cranked it up slightly.
This was a good, challenging workout.
Two footnotes: First, the high school JV baseball was playing a game on the field next to the track that finished precisely at the time I finished which meant I was running back through the parking lot while the baseball families were going to there cars. I saw several of our baseball friends but no one seemed to recognize me … out of context I suppose.
Second, I think I was a bit dehydrated today. I started a new approach to nutrition today … nothing dramatic. It lasts for 4 days and is supposed to be nutritionally sound. I used one of my running nutrition books to make sure I would be getting enough total calories based on my size and activity level. The meals are bland and it’s too early to tell if there’s any benefit. I’ll have a better idea over the next few days. If I have a breakthrough, I’ll report it.
Finally, I am confirmed for the Ogden half marathon on May 16. I’ll probably stick with my speed work through next week culminating with the Run The Woodlands 5K on March 28. From that point, I’ll shift my regimen to focus on the half.
PRE RUN
Water
POST RUN
Water & blueberry smoothie
Warmup 15 minutes Easy
8 x 400 meters (1:30) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:23 (1.96 mi.@ 8:52/mi.)
1:31 / 1:31 / 1:28 / 1:29 / 1:30 / 1:28 / 1:28 / 1:25
Cooldown 17:48 (1.98 mi.@ 8:59/mi.)
8:02 PM 66° 64% 6 mph
I didn’t go out this morning as my legs didn’t feel like it and I went on a cooking frenzy before leaving for the office. I prepared two hot meals for myself to take to the office. The plan was to eat an early lunch and early dinner at the office then hit the track in the evening. During the day, it occurred to me that the track at Memorial Park is asphalt compared to the rubberized asphalt at Klein High. Figuring the rubberized version would be easier on my legs, I drove home to run at the high school. It’s not the easiest thing for me to get out of the house in the evening once I’m home from work!
I finally got out and on my way at 8. My left hamstring felt a bit strained or something on my warmup run to the track. I wondered if it would be a problem once I got going but thankfully it wasn’t an issue.
I set my goal time for the quarter mile repeats at 1:30. This was manageable as I hit the times but I was definitely working. I was very happy with the consistency of my times. There was only a 3 second difference between the slowest and fastest of my first 7 repeats. For the last one, I was excited about being done and cranked it up slightly.
This was a good, challenging workout.
Two footnotes: First, the high school JV baseball was playing a game on the field next to the track that finished precisely at the time I finished which meant I was running back through the parking lot while the baseball families were going to there cars. I saw several of our baseball friends but no one seemed to recognize me … out of context I suppose.
Second, I think I was a bit dehydrated today. I started a new approach to nutrition today … nothing dramatic. It lasts for 4 days and is supposed to be nutritionally sound. I used one of my running nutrition books to make sure I would be getting enough total calories based on my size and activity level. The meals are bland and it’s too early to tell if there’s any benefit. I’ll have a better idea over the next few days. If I have a breakthrough, I’ll report it.
Finally, I am confirmed for the Ogden half marathon on May 16. I’ll probably stick with my speed work through next week culminating with the Run The Woodlands 5K on March 28. From that point, I’ll shift my regimen to focus on the half.
PRE RUN
Water
POST RUN
Water & blueberry smoothie
Tuesday, March 17, 2009
Memorial Park Loop
OBJECTIVE
30 – 45 min.
ACHIEVED
24:53 (3.04 mi.@ 8:11/mi.)
7:03 PM 65° 66% 2 mph
Stopped by Memorial Park after work for a loop before going home. My legs were feeling yesterday’s track workout.
PRE RUN
water
POST RUN
SlimFast
30 – 45 min.
ACHIEVED
24:53 (3.04 mi.@ 8:11/mi.)
7:03 PM 65° 66% 2 mph
Stopped by Memorial Park after work for a loop before going home. My legs were feeling yesterday’s track workout.
PRE RUN
water
POST RUN
SlimFast
Monday, March 16, 2009
Back to the Track
OBJECTIVE
Warmup 15 minutes Easy
6 x 800 meters (3:00) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:07 (1.91 mi.@ 8:58/mi.)
3:04 / 2:59 / 3:01 / 3:03 / 3:11 / 3:07
Cooldown 18:55 (1.99 mi.@ 9:30/mi.)
6:49 AM 48° 100% 0 mph fog
Well, it was back to the track for me this morning. My legs seemed to still be feeling Saturday’s 5K. I also think I set my goal time of 3:00 per 800 a bit too fast. I wasn’t sure where I should be so I used the McMillan Running website. Based on my 19:43 5K time, speed workouts for 800’s should either be: 2:53 – 3:01 for middle distance runners and 3:01 – 3:09 for long distance runners. My ego forced me to choose the top end of the middle distance. In retrospect, the top end of the long distance is probably closer to the correct goal pace for me.
The workout was challenging. Surprisingly to me, I was alone on the track at Klein High in a dense fog. Starting this late, I didn’t think I’d be alone. And heavy morning fog is a bit unusual.
I was happy to get them in. When leaving the track, it was about time for school to start. I saw Rory Jones who was off for a run with the cross country/track team. He asked me if I was running. I told him, “6 800’s.” I must not have looked good because he said, “That’s a tough workout. Do you need a ride home?” I told him I was fine and off he went to catch the rest of his group. I slogged home … slowly.
If I’m going to be serious about these speed workouts, I absolutely have to be diligent about my physical therapy for my IT band. I felt it ever-so-slightly today. Running fast in circles seems to be a problem. I’m sure this is what brought it on in the very first place back in November 2007.
PRE RUN
Weight = 158.5
Warmup 15 minutes Easy
6 x 800 meters (3:00) w/400 meter jogging recovery
Cooldown 20 minutes Jog
ACHIEVED
Warmup 17:07 (1.91 mi.@ 8:58/mi.)
3:04 / 2:59 / 3:01 / 3:03 / 3:11 / 3:07
Cooldown 18:55 (1.99 mi.@ 9:30/mi.)
6:49 AM 48° 100% 0 mph fog
Well, it was back to the track for me this morning. My legs seemed to still be feeling Saturday’s 5K. I also think I set my goal time of 3:00 per 800 a bit too fast. I wasn’t sure where I should be so I used the McMillan Running website. Based on my 19:43 5K time, speed workouts for 800’s should either be: 2:53 – 3:01 for middle distance runners and 3:01 – 3:09 for long distance runners. My ego forced me to choose the top end of the middle distance. In retrospect, the top end of the long distance is probably closer to the correct goal pace for me.
The workout was challenging. Surprisingly to me, I was alone on the track at Klein High in a dense fog. Starting this late, I didn’t think I’d be alone. And heavy morning fog is a bit unusual.
I was happy to get them in. When leaving the track, it was about time for school to start. I saw Rory Jones who was off for a run with the cross country/track team. He asked me if I was running. I told him, “6 800’s.” I must not have looked good because he said, “That’s a tough workout. Do you need a ride home?” I told him I was fine and off he went to catch the rest of his group. I slogged home … slowly.
If I’m going to be serious about these speed workouts, I absolutely have to be diligent about my physical therapy for my IT band. I felt it ever-so-slightly today. Running fast in circles seems to be a problem. I’m sure this is what brought it on in the very first place back in November 2007.
PRE RUN
Weight = 158.5
Sunday, March 15, 2009
Mar 15 - 21 Training Schedule
Sun: Rest
Mon: 6 x 800
Tue: 30 – 40 min. Easy
Wed: 8 x 400
Thu: 30 – 40 min. Easy
Fri: 8 x 200
Sat: 60 – 90 min. Easy
Mon: 6 x 800
Tue: 30 – 40 min. Easy
Wed: 8 x 400
Thu: 30 – 40 min. Easy
Fri: 8 x 200
Sat: 60 – 90 min. Easy
Saturday, March 14, 2009
Inadvertent Taper Results in BIG 5K PR
OBJECTIVE
Run The Woodlands 5K - use the race to gauge my current fitness and use "Go Zone" racing strategy
ACHIEVED
5K - 19:43 *** new PR ***
8:01 AM 43° 87% 6 mph
First, the good news summarized: I ran a 5K PR today at the Run The Woodlands 5K. The official time (which matched my self-timing) was 19:43.
Now the details ....
I suppose it's not fair to call my "taper" over the past two days inadvertent. Thursday morning I got up and ready to run but walked outside to cold and high winds (low 40°'s and probably around 15 mph winds). I turned around and went back inside. I've run in much worse conditions but for some reason after running shirtless the past few mornings, I had mentally put my cold weather gear into storage and wasn't planning on any more cold weather runs this season. My mental weakness is disappointing and reminded me of a Peter Maher quote. Maher was a two-time Olympic marathoner with Team Canada. "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today.'" (I think I'll start using this as my blog header quote.)
Friday wasn't much better. However, my excuse was. I had a presentation at work that I hustled off early to put the finishing touches on.
So 72 hours off, no excuse for not having fresh legs!
My plan was either run the Bayou Classic 10K or Run The Woodlands 5K today. I wanted to use a race as a fitness check and to try out a new race pacing strategy by Greg McMillan. My preference was the 10K but as the weather forecast developed and called for bad weekend weather, I decided I'd stay close to home and just run the 5K.
I didn't really know what to expect. I haven't run a 5K race in about a year (I'm conveniently discounting the Dana Point 5K last Thanksgiving since I preceded that run by setting a 10K PR). On March 22, 2008, I covered the Run The Woodlands in a PR of 20:13. Everything since then has been geared at longer distances. I felt my conditioning and endurance was better than last year but I haven't done any speed work in at least 6 weeks and the speed efforts I've been using as part of my training wouldn't be considered true speed routines.
I also wanted to try out a new race strategy which was described in the April 2009 issue of Running Times by Greg McMillan. In the past, I've followed an Ed Eyestone approach which, based on studies, suggests covering the first mile 6% faster than expected overall pace. This approach has generally worked for me although I've evolved to calling it the go-out-hard-and-die-like-a-man strategy because I'm often just trying to hold it together at the end. The Go Zone strategy, as McMillan calls his approach, really focuses on the third quarter of the race. It is supposed to be useful at distances ranging from 800 meters to 10K. Analysis has revealed the third quarter of races define success or failure for many runners. To summarize the strategy, it goes something like this (breaking the race in segments from start to finish):
First 1/8 of race: go out aggressive and strong; slightly faster than goal pace
Next 3/8: find a relaxed, fast rhythm; smooth; stay on pace
Next 5/16: Go Zone; attack! & increase intensity; pass someone or pick a point to run to; it should hurt or you're not pushing hard enough
Last 3/16: Get-Time Zone; keep pushing to hold goal pace; start kick with 1-2 minutes of race time left; not easy to sustain longer kick but get your mind to force legs to comply
Frankly, this all seemed like a lot to remember during a race! And it was.
Today's field was light. I think the final tally was 23 runners. I drove up to The Woodlands and surprised myself by how quickly I got there. The morning was cool as I saw thermometers on the drive showing 41° and 43°. I was ready for the temperature. I wore tights, beanie, gloves, singlet over a long-sleeved technical, topped with my running jacket. Everything except the running jacket stayed on for the race. I found out about half way that I really didn't need the hat and gloves.
I broke from the start with another guy who I figured had a good shot at winning today. I quickly learned that I'd guessed right. He was fast but I hung around with him for about .4 miles then looked at my watch to see that I was on something like a 5:30 per mile pace. No this wasn't the plan! I had intended to take the first .5 mile around 6:20 pace but no faster than 6:15. Ahhhhh, the euphoria of being at the front of the pack! But it was short lived.
Realizing that the start was way too hot. I worked on settling in to a rhythm and trying to compensate for over-exerted nervous system. Another runner passed me. Just under a mile in, there's a bridge that is probably the course's most significant landmark. I still do not have any recollection of crossing that bridge. I just remember thinking, if I'm feeling this bad and haven't even gone a mile I'm in trouble!
My rhythm was erratic but I think it was the fast start as much as anything. Under the half way point, a young kid passed me. Shortly after his pass, I looked at my watch to see that I was 1.55 miles into the race. I marked the kid and didn't allow him to widen the gap. Around Mile 2, I passed him back. I felt surprisingly strong and made an effort to break him. I was still in the Go Zone and felt like I was maintaining my intensity.
When I left the Go Zone with about .6 miles left, I had really forgotten what I was supposed to do next. While warming up before the race, I had run the course in reverse to specifically mark the point where .3 miles remained. This is where I planned to start my kick in a long, measured acceleration to the finish. My problem was not having a plan for the .3 miles leading up to the kick. I decided to try holding the pace. About this time, the kid passed me back. He seemed strong and had good turnover. Although I was fighting it, he ever-so-slowly stretched the gap. I had a hope that my kick could reclaim the third position. Why I held the belief that a 42-year old hack could reel in a teenager with his kick, I don't know. It seems ridiculous now. I started my kick as planned. He started at about the same point. He seemed to know the course. The gap stayed the same until about 100 meters to go. Somehow I was closing but, unfortunately ran out of road. He beat me by 4 seconds.
I wasn't sure if I had gone under 20 minutes since I didn't really keep tabs on my overall time. I had too much to work with just trying to stay "in the segment" and hit my proper paces. Overall, I didn't do a good job with the strategy but I think I like it. I'll use it again and work to become more familiar with it. Obviously the fast start had some impact on the end result. It's impossible for me to know if the net time gained at the start was greater than the lost time caused by sucking wind because of it or visa versa. I need to set up my watch differently. I'm so used to seeing mile splits that the change to 0.19 mile splits really screwed with my mind .... Hey, maybe that's how I missed the bridge ....
Here are my "zone" splits:
Start (0.39 mi.) - 2:11.5 (5:39/mi.)
Fast Rhythm (1.17 mi.) - 7:41.0 (6:36/mi.)
Go Zone (0.97 mi.) - 6:14.5 (6:26 mi.)
Get-Time Zone (0.58 mi.) - 3:36.0 (6:11/mi.)
I'm clearly back to my reality. That is, I have speed but lack endurance. Here are my PR's along with my age grade.
03-14-09 5K 19:43 69.32%
11-27-08 10K 41:56 67.40%
11-15-08 10M 1:10:14 66.36%
01-18-09 HLF 1:33:38 66.28%
10-04-08 MAR 3:27:00 62.75%
I suppose this can be spun a couple different ways. Since I've only been running for two years, the cumulative training impact of my mileage wasn't shown up entirely in my race results yet. I've read it can take up to 5 years of training to peak. Or, maybe it's that physiologically I am just genetically faster than I have endurance. Or, maybe I'm training wrong. Or, maybe it's a combination of these. Or .... There's only one way to find out the answer and that's to keep running.
Today was a good day on the road.
Oh, almost forgot that a couple members of The Woodlands Running Club invited me out to their Wednesday night speed work. They have a national champion coach working with them. If I could figure out a way to get there from downtown, I suppose I'd give it a shot.
PRE RUN
Water and Corn Chex w/1% milk
POST RUN
SlimFast and water
Run The Woodlands 5K - use the race to gauge my current fitness and use "Go Zone" racing strategy
ACHIEVED
5K - 19:43 *** new PR ***
8:01 AM 43° 87% 6 mph
First, the good news summarized: I ran a 5K PR today at the Run The Woodlands 5K. The official time (which matched my self-timing) was 19:43.
Now the details ....
I suppose it's not fair to call my "taper" over the past two days inadvertent. Thursday morning I got up and ready to run but walked outside to cold and high winds (low 40°'s and probably around 15 mph winds). I turned around and went back inside. I've run in much worse conditions but for some reason after running shirtless the past few mornings, I had mentally put my cold weather gear into storage and wasn't planning on any more cold weather runs this season. My mental weakness is disappointing and reminded me of a Peter Maher quote. Maher was a two-time Olympic marathoner with Team Canada. "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today.'" (I think I'll start using this as my blog header quote.)
Friday wasn't much better. However, my excuse was. I had a presentation at work that I hustled off early to put the finishing touches on.
So 72 hours off, no excuse for not having fresh legs!
My plan was either run the Bayou Classic 10K or Run The Woodlands 5K today. I wanted to use a race as a fitness check and to try out a new race pacing strategy by Greg McMillan. My preference was the 10K but as the weather forecast developed and called for bad weekend weather, I decided I'd stay close to home and just run the 5K.
I didn't really know what to expect. I haven't run a 5K race in about a year (I'm conveniently discounting the Dana Point 5K last Thanksgiving since I preceded that run by setting a 10K PR). On March 22, 2008, I covered the Run The Woodlands in a PR of 20:13. Everything since then has been geared at longer distances. I felt my conditioning and endurance was better than last year but I haven't done any speed work in at least 6 weeks and the speed efforts I've been using as part of my training wouldn't be considered true speed routines.
I also wanted to try out a new race strategy which was described in the April 2009 issue of Running Times by Greg McMillan. In the past, I've followed an Ed Eyestone approach which, based on studies, suggests covering the first mile 6% faster than expected overall pace. This approach has generally worked for me although I've evolved to calling it the go-out-hard-and-die-like-a-man strategy because I'm often just trying to hold it together at the end. The Go Zone strategy, as McMillan calls his approach, really focuses on the third quarter of the race. It is supposed to be useful at distances ranging from 800 meters to 10K. Analysis has revealed the third quarter of races define success or failure for many runners. To summarize the strategy, it goes something like this (breaking the race in segments from start to finish):
First 1/8 of race: go out aggressive and strong; slightly faster than goal pace
Next 3/8: find a relaxed, fast rhythm; smooth; stay on pace
Next 5/16: Go Zone; attack! & increase intensity; pass someone or pick a point to run to; it should hurt or you're not pushing hard enough
Last 3/16: Get-Time Zone; keep pushing to hold goal pace; start kick with 1-2 minutes of race time left; not easy to sustain longer kick but get your mind to force legs to comply
Frankly, this all seemed like a lot to remember during a race! And it was.
Today's field was light. I think the final tally was 23 runners. I drove up to The Woodlands and surprised myself by how quickly I got there. The morning was cool as I saw thermometers on the drive showing 41° and 43°. I was ready for the temperature. I wore tights, beanie, gloves, singlet over a long-sleeved technical, topped with my running jacket. Everything except the running jacket stayed on for the race. I found out about half way that I really didn't need the hat and gloves.
I broke from the start with another guy who I figured had a good shot at winning today. I quickly learned that I'd guessed right. He was fast but I hung around with him for about .4 miles then looked at my watch to see that I was on something like a 5:30 per mile pace. No this wasn't the plan! I had intended to take the first .5 mile around 6:20 pace but no faster than 6:15. Ahhhhh, the euphoria of being at the front of the pack! But it was short lived.
Realizing that the start was way too hot. I worked on settling in to a rhythm and trying to compensate for over-exerted nervous system. Another runner passed me. Just under a mile in, there's a bridge that is probably the course's most significant landmark. I still do not have any recollection of crossing that bridge. I just remember thinking, if I'm feeling this bad and haven't even gone a mile I'm in trouble!
My rhythm was erratic but I think it was the fast start as much as anything. Under the half way point, a young kid passed me. Shortly after his pass, I looked at my watch to see that I was 1.55 miles into the race. I marked the kid and didn't allow him to widen the gap. Around Mile 2, I passed him back. I felt surprisingly strong and made an effort to break him. I was still in the Go Zone and felt like I was maintaining my intensity.
When I left the Go Zone with about .6 miles left, I had really forgotten what I was supposed to do next. While warming up before the race, I had run the course in reverse to specifically mark the point where .3 miles remained. This is where I planned to start my kick in a long, measured acceleration to the finish. My problem was not having a plan for the .3 miles leading up to the kick. I decided to try holding the pace. About this time, the kid passed me back. He seemed strong and had good turnover. Although I was fighting it, he ever-so-slowly stretched the gap. I had a hope that my kick could reclaim the third position. Why I held the belief that a 42-year old hack could reel in a teenager with his kick, I don't know. It seems ridiculous now. I started my kick as planned. He started at about the same point. He seemed to know the course. The gap stayed the same until about 100 meters to go. Somehow I was closing but, unfortunately ran out of road. He beat me by 4 seconds.
I wasn't sure if I had gone under 20 minutes since I didn't really keep tabs on my overall time. I had too much to work with just trying to stay "in the segment" and hit my proper paces. Overall, I didn't do a good job with the strategy but I think I like it. I'll use it again and work to become more familiar with it. Obviously the fast start had some impact on the end result. It's impossible for me to know if the net time gained at the start was greater than the lost time caused by sucking wind because of it or visa versa. I need to set up my watch differently. I'm so used to seeing mile splits that the change to 0.19 mile splits really screwed with my mind .... Hey, maybe that's how I missed the bridge ....
Here are my "zone" splits:
Start (0.39 mi.) - 2:11.5 (5:39/mi.)
Fast Rhythm (1.17 mi.) - 7:41.0 (6:36/mi.)
Go Zone (0.97 mi.) - 6:14.5 (6:26 mi.)
Get-Time Zone (0.58 mi.) - 3:36.0 (6:11/mi.)
I'm clearly back to my reality. That is, I have speed but lack endurance. Here are my PR's along with my age grade.
03-14-09 5K 19:43 69.32%
11-27-08 10K 41:56 67.40%
11-15-08 10M 1:10:14 66.36%
01-18-09 HLF 1:33:38 66.28%
10-04-08 MAR 3:27:00 62.75%
I suppose this can be spun a couple different ways. Since I've only been running for two years, the cumulative training impact of my mileage wasn't shown up entirely in my race results yet. I've read it can take up to 5 years of training to peak. Or, maybe it's that physiologically I am just genetically faster than I have endurance. Or, maybe I'm training wrong. Or, maybe it's a combination of these. Or .... There's only one way to find out the answer and that's to keep running.
Today was a good day on the road.
Oh, almost forgot that a couple members of The Woodlands Running Club invited me out to their Wednesday night speed work. They have a national champion coach working with them. If I could figure out a way to get there from downtown, I suppose I'd give it a shot.
PRE RUN
Water and Corn Chex w/1% milk
POST RUN
SlimFast and water
Thursday, March 12, 2009
Wednesday, March 11, 2009
Beating My Own Mental Weakness
OBJECTIVE
run
ACHIEVED
7.15 mi.@ 8:34/mi.
6:04 AM 70° 88% 5 mph
My body is still getting used to the change to daylight savings time. Don’t get me wrong, I really like daylight savings time. It’s just transitioning that seems to be a bit more of a challenge with each passing year. But I’m happy to report that I believe I’m almost fully transitioned.
I started this morning thinking that I’d run 5 miles. That’s after spending the yesterday thinking I’d run 6 miles this morning. For some reason, both distances seemed long once I got going. So the justifications started flowing through my head. (See what happens when I run without a plan!) The line of thinking generally went something like this: I’ll run 3 or 4 miles this morning then I’ll get another 3 tonight after work. It’s all the same, right?
Well, I’m proud to say that I beat myself back on this line of thinking. I ended up running the 6-mile Wimbledon Forest Loop then added on a mile back at the house for good measure (and as punishment for ever considering doing less!).
If you’ve been following along, you know I haven’t done any speed work for about 6 weeks. This isn’t a problem at the moment but if I’m going to get back to racing, I need the speed in my routine. I’m considering a heavy speed program put together by Ed Eyestone, BYU’s men’s cross country coach. He guarantees faster 5K and 10K times out of the program. However, it’s demanding and I’m still a bit gun shy about heavy speed work since my initial IT band blow out 17 months ago. So I’m still thinking about it.
As for my race calendar, I haven’t set anything yet but I’m considering the following:
Mar 14 Run The Woodlands 5K, The Woodlands, Texas
May 16 Ogden Half Marathon, Ogden, Utah
May 25 Bolder Boulder 10K, Boulder, Colorado
Jul 04 Peachtree Road Race 10K, Atlanta, Georgia
Aug 08 Rich Bouchard Memorial 10K, South Weber, Utah
Oct 03 St. George Marathon, St. George, Utah
May 20, 2010 Boston Marathon, Boston, Massachusetts
Of course, this is pretty much pie-in-the-sky and the reality is that I’ll probably only make about half of these.
PRE RUN
Weight = 160
Water
POST RUN
Water, multivitamin & Kashi GoLean cereal w/1% milk
run
ACHIEVED
7.15 mi.@ 8:34/mi.
6:04 AM 70° 88% 5 mph
My body is still getting used to the change to daylight savings time. Don’t get me wrong, I really like daylight savings time. It’s just transitioning that seems to be a bit more of a challenge with each passing year. But I’m happy to report that I believe I’m almost fully transitioned.
I started this morning thinking that I’d run 5 miles. That’s after spending the yesterday thinking I’d run 6 miles this morning. For some reason, both distances seemed long once I got going. So the justifications started flowing through my head. (See what happens when I run without a plan!) The line of thinking generally went something like this: I’ll run 3 or 4 miles this morning then I’ll get another 3 tonight after work. It’s all the same, right?
Well, I’m proud to say that I beat myself back on this line of thinking. I ended up running the 6-mile Wimbledon Forest Loop then added on a mile back at the house for good measure (and as punishment for ever considering doing less!).
If you’ve been following along, you know I haven’t done any speed work for about 6 weeks. This isn’t a problem at the moment but if I’m going to get back to racing, I need the speed in my routine. I’m considering a heavy speed program put together by Ed Eyestone, BYU’s men’s cross country coach. He guarantees faster 5K and 10K times out of the program. However, it’s demanding and I’m still a bit gun shy about heavy speed work since my initial IT band blow out 17 months ago. So I’m still thinking about it.
As for my race calendar, I haven’t set anything yet but I’m considering the following:
Mar 14 Run The Woodlands 5K, The Woodlands, Texas
May 16 Ogden Half Marathon, Ogden, Utah
May 25 Bolder Boulder 10K, Boulder, Colorado
Jul 04 Peachtree Road Race 10K, Atlanta, Georgia
Aug 08 Rich Bouchard Memorial 10K, South Weber, Utah
Oct 03 St. George Marathon, St. George, Utah
May 20, 2010 Boston Marathon, Boston, Massachusetts
Of course, this is pretty much pie-in-the-sky and the reality is that I’ll probably only make about half of these.
PRE RUN
Weight = 160
Water
POST RUN
Water, multivitamin & Kashi GoLean cereal w/1% milk
Tuesday, March 10, 2009
Morning Roll-out
OBJECTIVE
run
ACHIEVED
4.01 mi.@ 8:17/mi.
7:49 AM 70° 80% 6 mph
PRE RUN
Weight = 161
POST RUN
Water, multivitamin & low-fat granola w/1% milk
run
ACHIEVED
4.01 mi.@ 8:17/mi.
7:49 AM 70° 80% 6 mph
PRE RUN
Weight = 161
POST RUN
Water, multivitamin & low-fat granola w/1% milk
Monday, March 9, 2009
Hopping on the Merry-go-round
OBJECTIVE
Run
ACHIEVED
3.04 mi.@ 7:37.mi.
7:14 PM 72° 77% 11 mph
I don't really know what it is but Memorial Park is a "fast track" for me these days. I think I just get over there around so many other people then get excited or something. I had no intention of running this fast but it really didn't feel like a big deal. Funny thing is that, if I remember right, my time was only 30 seconds slower than the first 5K race I ran 2 years ago. When I benchmark myself against the past, it much easier to see the improvement I've made over time.
PRE RUN
nothing
POST RUN
SlimFast
Run
ACHIEVED
3.04 mi.@ 7:37.mi.
7:14 PM 72° 77% 11 mph
I don't really know what it is but Memorial Park is a "fast track" for me these days. I think I just get over there around so many other people then get excited or something. I had no intention of running this fast but it really didn't feel like a big deal. Funny thing is that, if I remember right, my time was only 30 seconds slower than the first 5K race I ran 2 years ago. When I benchmark myself against the past, it much easier to see the improvement I've made over time.
PRE RUN
nothing
POST RUN
SlimFast
Another Undefined Week
OBJECTIVE
run
ACHIEVED
4.02 mi.@ 8:37/mi.
5:55 AM 70° 88% 8 mph
Got in a run before taking Dad to the airport this morning. The morning air was heavy and felt like rain. My legs were a bit heavy too.
PRE RUN
weight=161
water
POST RUN
water, multivitamin, low-fat granola w/1% milk
run
ACHIEVED
4.02 mi.@ 8:37/mi.
5:55 AM 70° 88% 8 mph
Got in a run before taking Dad to the airport this morning. The morning air was heavy and felt like rain. My legs were a bit heavy too.
PRE RUN
weight=161
water
POST RUN
water, multivitamin, low-fat granola w/1% milk
Saturday, March 7, 2009
Progressive 5-Second Mile Cutdowns
OBJECTIVE
Just run
ACHIEVED
8.35 mi.@ 8:15/mi.
8:54 8:42 8:39 8:30 8:22 8:06 7:48 7:30 2:28 (.35 mi.@ 6:59/mi.)
6:39 AM 69° 87% 8 mph
This was just supposed to be a mid-distance, easy Saturday run. The plan was to run the Faulkey Gully Trail out-&-back from the YMCA. I woke up early but got a late start due to lack of motivation and knowing no one was waiting for me. This would be a solo run. And that's how it changed from an easy Saturday run to Cory's patented Progressive 5-second Mile Cutdowns.
To occupy and motivate myself when I run alone, I usually have to play mental games with myself. Sometimes this is good; sometimes it's not. This is what it turned into today. Please do NOT rely on this workout for your own use. It has no basis in exercise physiology, sports training, or any other discipline that would give it credibility!
Here's how it works. Start running. The goal is to run the entire distance at negative splits - choose your distance. Today I chose one mile. So the first mile served as a warm up and was slow. You can obviously have a negative split run if you start slow enough, right? So start slow.
The next interval (mile in my case today) needs to be 5 seconds faster than the previous. No big deal, right? Well, here's the catch. If you go more than 5 seconds faster then the third interval still needs to be 5 seconds faster than the previous rather than the originally planned time.
So here's an example: Today my run started with an 8:54 mile and I was going 8 miles. Therefore, the expected splits were 8:54/8:49/8:44/8:39/8:34/8:29/8:24/8:19. But after the first mile, I got a bit giddy and ran a 8:42 over the second changing the target for Mile 3 from 8:44 to 8:37. And so it continued.
This approach punishes lack of early pace control by requiring faster splits at the end of the run when you're getting tired.
Somehow I convinced myself this was all pretty cool and occupied myself the entire run with the idea including coming up with the name. It seems all the "cool" published workouts have "cool" sounding names. I thought Progressive 5-Second Mile Cutdowns fit the bill.
Let me know if you've tried anything like this before or after reading my blog. I'm curious to know how it worked or works for you.
PRE RUN
water, GrapeNuts w/1% milk
POST RUN
SlimFast
Later, water, multivitamin, low-fat granola w/1% milk
Just run
ACHIEVED
8.35 mi.@ 8:15/mi.
8:54 8:42 8:39 8:30 8:22 8:06 7:48 7:30 2:28 (.35 mi.@ 6:59/mi.)
6:39 AM 69° 87% 8 mph
This was just supposed to be a mid-distance, easy Saturday run. The plan was to run the Faulkey Gully Trail out-&-back from the YMCA. I woke up early but got a late start due to lack of motivation and knowing no one was waiting for me. This would be a solo run. And that's how it changed from an easy Saturday run to Cory's patented Progressive 5-second Mile Cutdowns.
To occupy and motivate myself when I run alone, I usually have to play mental games with myself. Sometimes this is good; sometimes it's not. This is what it turned into today. Please do NOT rely on this workout for your own use. It has no basis in exercise physiology, sports training, or any other discipline that would give it credibility!
Here's how it works. Start running. The goal is to run the entire distance at negative splits - choose your distance. Today I chose one mile. So the first mile served as a warm up and was slow. You can obviously have a negative split run if you start slow enough, right? So start slow.
The next interval (mile in my case today) needs to be 5 seconds faster than the previous. No big deal, right? Well, here's the catch. If you go more than 5 seconds faster then the third interval still needs to be 5 seconds faster than the previous rather than the originally planned time.
So here's an example: Today my run started with an 8:54 mile and I was going 8 miles. Therefore, the expected splits were 8:54/8:49/8:44/8:39/8:34/8:29/8:24/8:19. But after the first mile, I got a bit giddy and ran a 8:42 over the second changing the target for Mile 3 from 8:44 to 8:37. And so it continued.
This approach punishes lack of early pace control by requiring faster splits at the end of the run when you're getting tired.
Somehow I convinced myself this was all pretty cool and occupied myself the entire run with the idea including coming up with the name. It seems all the "cool" published workouts have "cool" sounding names. I thought Progressive 5-Second Mile Cutdowns fit the bill.
Let me know if you've tried anything like this before or after reading my blog. I'm curious to know how it worked or works for you.
PRE RUN
water, GrapeNuts w/1% milk
POST RUN
SlimFast
Later, water, multivitamin, low-fat granola w/1% milk
Friday, March 6, 2009
Thursday, March 5, 2009
Wednesday, March 4, 2009
A Second Run & Reminiscing
OBJECTIVE
Run
ACHIEVED
3.02 mi.@ 8:00/mi.
7:03 PM 65° 73% 9 mph
I snuck in an extra run today. After working later, I went over the Memorial Park for a loop before going on to the airport to pick up my dad.
I had an intense head ache most of the afternoon. I've dealt with this enough times to know it's allergy related (self-diagnosed). This didn't help my run but my pace was first, as usual through the park. It's the energy of all the other people.
I saw Jonathan Bennett when I drove up and was looking for a parking place. He was leading a group of Power in Motion runners. This reminded me that it was almost exactly two years ago that I started running. That first night with Power in Motion, I seriously wondered if I could make it one mile. I met Jonathan and his wife, Julie, that night. I could have never imagined what that first night running in Memorial Park would have led to ... certainly not 4 marathons, 2 half marathons, dozens of 5K and 10K races and thousands of miles. It's all a good thing.
PRE RUN
nothing
POST RUN
SlimFast, kid's hamburger, apple slices & chocolate milk
Run
ACHIEVED
3.02 mi.@ 8:00/mi.
7:03 PM 65° 73% 9 mph
I snuck in an extra run today. After working later, I went over the Memorial Park for a loop before going on to the airport to pick up my dad.
I had an intense head ache most of the afternoon. I've dealt with this enough times to know it's allergy related (self-diagnosed). This didn't help my run but my pace was first, as usual through the park. It's the energy of all the other people.
I saw Jonathan Bennett when I drove up and was looking for a parking place. He was leading a group of Power in Motion runners. This reminded me that it was almost exactly two years ago that I started running. That first night with Power in Motion, I seriously wondered if I could make it one mile. I met Jonathan and his wife, Julie, that night. I could have never imagined what that first night running in Memorial Park would have led to ... certainly not 4 marathons, 2 half marathons, dozens of 5K and 10K races and thousands of miles. It's all a good thing.
PRE RUN
nothing
POST RUN
SlimFast, kid's hamburger, apple slices & chocolate milk
Change Up
OBJECTIVE
run
ACHIEVED
4.13 mi.@ 8:01/mi.
7:23 AM 55° 90% 5 mph
My run started later than usual. I've observed that I'm usually faster when my runs start later in the morning. I have no idea why this would be the case. I have a couple of theories but they're wholly undeveloped at this point.
I got up early to work from home (needed to get a few items in people's inboxes before they arrived at work). Once that was taken care of, I was out the door. It was a nice morning.
I worked an shortening my stride and increasing my turnover throughout the whole run. By the way, the barefoot running/training concept no makes a whole lot more sense to me. I think it must be very difficult to overstride when you're barefoot due the pounding your heels would take.
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin, & Kashi GoLean cereal w/1% milk
run
ACHIEVED
4.13 mi.@ 8:01/mi.
7:23 AM 55° 90% 5 mph
My run started later than usual. I've observed that I'm usually faster when my runs start later in the morning. I have no idea why this would be the case. I have a couple of theories but they're wholly undeveloped at this point.
I got up early to work from home (needed to get a few items in people's inboxes before they arrived at work). Once that was taken care of, I was out the door. It was a nice morning.
I worked an shortening my stride and increasing my turnover throughout the whole run. By the way, the barefoot running/training concept no makes a whole lot more sense to me. I think it must be very difficult to overstride when you're barefoot due the pounding your heels would take.
PRE RUN
water
POST RUN
SlimFast
Later, water, multivitamin, & Kashi GoLean cereal w/1% milk
Tuesday, March 3, 2009
Another Day
OBJECTIVE
Run
Run
ACHIEVED
3.96 mi.@ 8:33/mi.
5:11 AM 41° 81% 4 mph
There should be a balance, right? Somewhere between being slave to a training schedule and being a living example of the concept that "failure to plan is a plan to fail."
I really like the certainty of having a set training schedule and being fully committed to it. Once I get going, I feel like I have to make the next scheduled run or else all the runs that came before it are wasted (I realize this is an extreme idea and that it's not actually true). I also strongly believe the training schedule is a recipe for success. But if you don't include an ingredient or if you make a substitute, it just doesn't come out like it's supposed to.
What am I getting at? A couple of things .... First, I'm running without a schedule this week. So far it's worked but I feel somewhat less committed. Second, there are dozens of different training plans and I'm not sure which is best for me. I need to pull the "right" recipe off the shelf. And finally, in what will become another day's topic ... what is my race calendar going to look like? I want to run a half marathon in May but it's already full. I might have a way in due to my amazing running resume (actually I'm going to need help from Brandon and Stephanie ... hint, hint ....) Stay tuned ....
PRE RUN
weight 161
nothing
POST RUN
water, multivitamin, oatmeal w/flax, brown sugar & 1% milk
Monday, March 2, 2009
Back at It
OBJECTIVE
Run
ACHIEVED
3.96 mi.@ 8:32
5:31 AM 31° 91% 0 mph
I thought I was going to have some sort of running epiphany once I finally got back on the road. But after my two-week layoff, nothing. It was just another run.
I didn't post a training schedule for this week because I'm just "winging it". No pressure to run specific mileage or pace; just trying to get a few miles on my legs and a few hours on my feet.
During my time off, I really let my body rest. As a result, I'm sure I've lost fitness. On top of that, I ate pretty much anything I wanted during the first week and only moderated my nutrition decisions slightly during the second week.
I read a little bit of running stuff. One of the points which kept coming up no matter what source I was relying on, was mechanical efficiency in running. I don't think my form is great but I don't think it's horrible either. But how would you know? Nobody is going to come up and say something like, "You run like a walrus."
One thing I've known for a long time (thanks to my friend Jonathan and my subsequent reading) is 180 foot strikes per minute is an efficient running cadence. I haven't ever really checked mine. Sure, I've counted strides for 15 seconds to get an idea. I think I was always short of 180. Well in my reading on mechanical efficiency, I came across the idea that approximately 80% of runners overstride. Interestingly. I've always felt like I really slow down while running downhill due to overstriding. With this 80% statistic, I wondered if I always overstride. Further reading from multiple sources, suggests that efficient running occurs when the ball of the foot does not extend beyond the hips. So I'm thinking, an efficient runner takes very small strides! Then the light bulb came on for me. In order to get 180 strides per minute, the strides necessarily need to be shorter. In addition, by keeping the ball of the foot directly under the hips, a natural forward lean results. So I'm noodling on these concepts.
Today over the last mile or so, I tried shortening my stride and keeping my feet under my hips. It really didn't feel like much except that I was taking quite a few more steps than usual. Well, guess what .... After uploading my run, I see that I covered the last mile in 7:45. This is very interesting to me because I didn't notice any more effort being expended than over the first 3 miles which averaged around 8:40. There just might be something to this running form and mechanical efficiency concept. Maybe this is the epiphany ....
PRE RUN
water
POST RUN
weight = 160 (I'm surprised my weight held steady with my lack of dietary control the past 2 weeks!)
water, multivitamin, low-fat granola w/1% milk
Run
ACHIEVED
3.96 mi.@ 8:32
5:31 AM 31° 91% 0 mph
I thought I was going to have some sort of running epiphany once I finally got back on the road. But after my two-week layoff, nothing. It was just another run.
I didn't post a training schedule for this week because I'm just "winging it". No pressure to run specific mileage or pace; just trying to get a few miles on my legs and a few hours on my feet.
During my time off, I really let my body rest. As a result, I'm sure I've lost fitness. On top of that, I ate pretty much anything I wanted during the first week and only moderated my nutrition decisions slightly during the second week.
I read a little bit of running stuff. One of the points which kept coming up no matter what source I was relying on, was mechanical efficiency in running. I don't think my form is great but I don't think it's horrible either. But how would you know? Nobody is going to come up and say something like, "You run like a walrus."
One thing I've known for a long time (thanks to my friend Jonathan and my subsequent reading) is 180 foot strikes per minute is an efficient running cadence. I haven't ever really checked mine. Sure, I've counted strides for 15 seconds to get an idea. I think I was always short of 180. Well in my reading on mechanical efficiency, I came across the idea that approximately 80% of runners overstride. Interestingly. I've always felt like I really slow down while running downhill due to overstriding. With this 80% statistic, I wondered if I always overstride. Further reading from multiple sources, suggests that efficient running occurs when the ball of the foot does not extend beyond the hips. So I'm thinking, an efficient runner takes very small strides! Then the light bulb came on for me. In order to get 180 strides per minute, the strides necessarily need to be shorter. In addition, by keeping the ball of the foot directly under the hips, a natural forward lean results. So I'm noodling on these concepts.
Today over the last mile or so, I tried shortening my stride and keeping my feet under my hips. It really didn't feel like much except that I was taking quite a few more steps than usual. Well, guess what .... After uploading my run, I see that I covered the last mile in 7:45. This is very interesting to me because I didn't notice any more effort being expended than over the first 3 miles which averaged around 8:40. There just might be something to this running form and mechanical efficiency concept. Maybe this is the epiphany ....
PRE RUN
water
POST RUN
weight = 160 (I'm surprised my weight held steady with my lack of dietary control the past 2 weeks!)
water, multivitamin, low-fat granola w/1% milk
Thursday, February 26, 2009
Austin Marathon Pictures
Look here for my pictures from the Austin marathon
These weren't as bad as I envisioned they might be! Note my specialized racing facial hair. It was Paige's favorite part about this marathon ... NOT!
These weren't as bad as I envisioned they might be! Note my specialized racing facial hair. It was Paige's favorite part about this marathon ... NOT!
Sunday, February 22, 2009
Christmas Eve on Antelope Island Revisited
The morning of Christmas Eve, I was in Utah visiting family for the holidays. My brother-in-law, Brandon, and I joined the Striders for a run on Antelope Island. I took a few pictures that didn't ever make it to the blog so here's a sampling of the day's sights.
Wednesday, February 18, 2009
On Sabbatical
I'm taking two weeks off from running. My body and mind needs a rest. I started running almost two years ago and have only stopped or slowed down for injuries along the way.
I plan to post a couple things during my break ... maybe an assessment of my Austin marathon, some pictures from running on Antelope Island, and some philosophical thoughts about my running life.
... stay tuned ....
I plan to post a couple things during my break ... maybe an assessment of my Austin marathon, some pictures from running on Antelope Island, and some philosophical thoughts about my running life.
... stay tuned ....
Sunday, February 15, 2009
Slept well for the first 5 hours of the night. Not so great after that. On the "conveyor belt" to the start now.
A little worried about yesterday's nutrition. Not convinced I ate enough.
The start is lined up based on expected finish and is supposed to be enforced. Since I didn't register until yesterday, I'm concerned that they don't have my expected finish time coded on my bib and that I might be pushed to the back. Hope not. Don't want to be fighting all the crowds and may never catch the pace group.
Sent from my Palm Treo.
Saturday, February 14, 2009
Shutting it down for the night. The forecast temperature for tomorrow has dropped. It's calling for 46F at the start and 54F around the time I plan to be finishing. Weather should be close to perfect. There could be some wind as it looks like a front is moving through.
I'm planning to start a bit slower over the first 2 miles. I'll use it as a warm up as I work my way through the crowds. I'll try to settle in around Mile 3. The course starts a downhill section somewhere around there. I figure I'll catch the 3:20 pace group around Mile 7 or 8. Once I catch them, I'm going to try to stay with them. From Mile 19 on, if I'm feeling good, I'll break from the group a bit in an effort to build a cushion.
My apprehension builds. It's hammer time!
Sent from my Palm Treo.
Made it to Austin. Thankfully, there were still entries available.
Saw Dick Beardsley and Bert Yasso at the Expo - a couple heavy hitters in the US running scene. Reminds me that I saw Jeff Galloway at the Ogden marathon last year.
Going to find something to eat now. Looking for some carbs and plenty of liquids.
Sent from my Palm Treo.
Counting Down
OBJECTIVE
2 mi. jog
4 x 100 meter strides @ 5K pace (6:31/mi.)
ACHIEVED
2.03 mi.@ 8:42/mi.
112 m. 22.45 (5:22/mi.)
112 m. 24.67 (5:54/mi.)
112 m. 23.81 (5:42/mi.)
112 m. 23.90 (5:43/mi.)
My legs felt good this morning. However, I'm feeling a bit bloated from 2 days of carbo loading.
I studied the course yesterday and this morning. It looks challenging with some pretty good up's and down's in the 300 to 400' range. It levels out through the middle then climbs until Mile 19 before dropping to the finish. It's going to be a lot more hilly than anything I run on around here. I'm guessing it will be somewhat like the hills in Conroe. (My last run there was a strong one.)
The issue at the moment is that there are only 300 marathon entries remaining to be sold at the Expo. I don't really think there are that many runners going to jump into the marathon. But I am concerned that there are that many who may buy up the remaining entries with the intention of just dropping out and running the half. Stayed tuned ....
I'm having some negative thoughts .... Just the same old stuff .... How can I run that far? How can I run that fast? How can I run that fast that far? It's hard to imagine .... etc etc. So I'm combating those thoughts with the Billy Mills clip and just a general reality check. Over the past four months I have set PR's at the following distances:
marathon - St. George
10 mile - Ten for Texas
10K - Dana Point Thanksgiving Day Run
half marathon - Houston
The conversion tables for my last three race finishes put my marathon potential at 3:15-16. In addition, this has been a very good training cycle for me. I am fit and I'm ready.
Stay tuned. I'm planning to blog remotely so I'll probably have a bunch of short entries over the next day.
PRE RUN
weight = 158
apple juice & multivitamin
POST RUN
water, oatmeal w/brown sugar, flax & skim milk
2 mi. jog
4 x 100 meter strides @ 5K pace (6:31/mi.)
ACHIEVED
2.03 mi.@ 8:42/mi.
112 m. 22.45 (5:22/mi.)
112 m. 24.67 (5:54/mi.)
112 m. 23.81 (5:42/mi.)
112 m. 23.90 (5:43/mi.)
My legs felt good this morning. However, I'm feeling a bit bloated from 2 days of carbo loading.
I studied the course yesterday and this morning. It looks challenging with some pretty good up's and down's in the 300 to 400' range. It levels out through the middle then climbs until Mile 19 before dropping to the finish. It's going to be a lot more hilly than anything I run on around here. I'm guessing it will be somewhat like the hills in Conroe. (My last run there was a strong one.)
The issue at the moment is that there are only 300 marathon entries remaining to be sold at the Expo. I don't really think there are that many runners going to jump into the marathon. But I am concerned that there are that many who may buy up the remaining entries with the intention of just dropping out and running the half. Stayed tuned ....
I'm having some negative thoughts .... Just the same old stuff .... How can I run that far? How can I run that fast? How can I run that fast that far? It's hard to imagine .... etc etc. So I'm combating those thoughts with the Billy Mills clip and just a general reality check. Over the past four months I have set PR's at the following distances:
marathon - St. George
10 mile - Ten for Texas
10K - Dana Point Thanksgiving Day Run
half marathon - Houston
The conversion tables for my last three race finishes put my marathon potential at 3:15-16. In addition, this has been a very good training cycle for me. I am fit and I'm ready.
Stay tuned. I'm planning to blog remotely so I'll probably have a bunch of short entries over the next day.
PRE RUN
weight = 158
apple juice & multivitamin
POST RUN
water, oatmeal w/brown sugar, flax & skim milk
Friday, February 13, 2009
My Mind is Working Against Me
OBJECTIVE
3 mi. jog
ACHIEVED
3.03 mi.@ 9:04/mi.
PRE RUN
Weight = 159.5
POST RUN
Apple juice, multivitamin, zinc, GrapeNuts w/skim milk
3 mi. jog
ACHIEVED
3.03 mi.@ 9:04/mi.
PRE RUN
Weight = 159.5
POST RUN
Apple juice, multivitamin, zinc, GrapeNuts w/skim milk
Wednesday, February 11, 2009
Takin' It Easy
OBJECTIVE
3 mi. Easy
4 x 100 meter strides @ 5K
ACHIEVED
3.02@ 8:32/mi.
23.77
24.83
25.64
24.31
5:13 AM 50° 77% 5 mph
I bit cooler than the past couple of mornings. I'm feeling okay.
PRE RUN
weight = 159
POST RUN
water, multivitamin, zinc, oatmeal w/brown sugar & skim milk
3 mi. Easy
4 x 100 meter strides @ 5K
ACHIEVED
3.02@ 8:32/mi.
23.77
24.83
25.64
24.31
5:13 AM 50° 77% 5 mph
I bit cooler than the past couple of mornings. I'm feeling okay.
PRE RUN
weight = 159
POST RUN
water, multivitamin, zinc, oatmeal w/brown sugar & skim milk
Tuesday, February 10, 2009
Slow Run & Commentary
OBJECTIVE
3 mi. Easy
ACHIEVED
3.01 mi.@ 8:30/mi.
4:36 AM 70° 83% 11 mph
It was warm again this morning. I wore my old Mizuno Wave Rider 10’s that carried me to a 3:27 on the rainy course in St. George. I rarely wear those shoes anymore as I think they’re close to the end of their useful life.
I’m really quite nervous about this weekend. I think I’m ready physically but perhaps not mentally. Work and life in general has been stressful lately and even though I’ve been getting my runs in, I’m not yet feeling that hungry, killer instinct that I hoped to have at this point. After all, this is the first time I will be stepping to the line and “going for it”. No more just having fun on a marathon run …. Something like that. I think part of my problem is, in the words of Jack Bauer (I’m a big 24 fan), “This is going to hurt.” I saw it on the faces of my friends as I watched them finish the Houston marathon a few weeks ago. Knowing that I’ve got those joyous sensations to look forward to seems to be traumatizing me a bit.
Another important note, the Austin marathon stopped taking online registration yesterday morning … as I was online trying to sign up. So now I’ve got to sign up at the expo. Their website says the marathon is 83% full which, if my calculations are correct, means there are still about 1,000 entries available.
Well, better get back to my brooding cynicism!
PRE RUN
Weight = 159
POST RUN
Water, multivitamin, zinc, Kashi GoLean cereal w/skim milk
3 mi. Easy
ACHIEVED
3.01 mi.@ 8:30/mi.
4:36 AM 70° 83% 11 mph
It was warm again this morning. I wore my old Mizuno Wave Rider 10’s that carried me to a 3:27 on the rainy course in St. George. I rarely wear those shoes anymore as I think they’re close to the end of their useful life.
I’m really quite nervous about this weekend. I think I’m ready physically but perhaps not mentally. Work and life in general has been stressful lately and even though I’ve been getting my runs in, I’m not yet feeling that hungry, killer instinct that I hoped to have at this point. After all, this is the first time I will be stepping to the line and “going for it”. No more just having fun on a marathon run …. Something like that. I think part of my problem is, in the words of Jack Bauer (I’m a big 24 fan), “This is going to hurt.” I saw it on the faces of my friends as I watched them finish the Houston marathon a few weeks ago. Knowing that I’ve got those joyous sensations to look forward to seems to be traumatizing me a bit.
Another important note, the Austin marathon stopped taking online registration yesterday morning … as I was online trying to sign up. So now I’ve got to sign up at the expo. Their website says the marathon is 83% full which, if my calculations are correct, means there are still about 1,000 entries available.
Well, better get back to my brooding cynicism!
PRE RUN
Weight = 159
POST RUN
Water, multivitamin, zinc, Kashi GoLean cereal w/skim milk
Monday, February 9, 2009
Mixing in a Little Speed to An Easy Run
OBJECTIVE
3 mi. w/ 1 mi. EZ; 1 mi.@ 10K (6:45); 1 mi. EZ
ACHIEVED
3.01 mi. w/ 8:12/6:40/7:42
5:02 AM 66° 88% 9 mph light rain
Good run this morning. It was warm and I ran without my shirt for the first time in a long time. The middle mile - fastest - felt okay
PRE RUN
nothing
POST RUN
water, multivitamin, zinc, oatmeal w/brown sugar & skim milk
3 mi. w/ 1 mi. EZ; 1 mi.@ 10K (6:45); 1 mi. EZ
ACHIEVED
3.01 mi. w/ 8:12/6:40/7:42
5:02 AM 66° 88% 9 mph light rain
Good run this morning. It was warm and I ran without my shirt for the first time in a long time. The middle mile - fastest - felt okay
PRE RUN
nothing
POST RUN
water, multivitamin, zinc, oatmeal w/brown sugar & skim milk
Sunday, February 8, 2009
Training Schedule: February 8 - 14
Sun - Rest
Mon - 3 mi. incl. 1 Easy; 1@10K pace (6:45); 1 Easy
Tue - 3 mi. Easy
Wed - 3 mi. Easy & 4x100@5K
Thu - Rest
Fri - 3 mi. Jog
Sat - 2 mi. Jog & 4x100@5K
Mon - 3 mi. incl. 1 Easy; 1@10K pace (6:45); 1 Easy
Tue - 3 mi. Easy
Wed - 3 mi. Easy & 4x100@5K
Thu - Rest
Fri - 3 mi. Jog
Sat - 2 mi. Jog & 4x100@5K
Saturday, February 7, 2009
Reigning It In
OBJECTIVE
13 mi. Slow
6 x 100 meter strides @ 5K pace
ACHIEVED
13.09 mi.@ 8:26/mi.
112 m. 35.94 (8:36/mi.)
112 m. 28.77 (6:53/mi.)
112 m. 29.72 (7:07/mi.)
112 m. 29.24 (7:00/mi.)
112 m. 28.85 (6:54/mi.)
112 m. 26.92 (6:26/mi.)
6:37 AM 61° 81% 7 mph
I ran solo this morning. It some points along the way I was slow and at others I was too fast. It's hard to imagine marathon pace is about a minute per mile slower and the distance is twice as far!
I ran my strides barefoot on what I thought was grass at the YMCA soccer fields. As I ran across the middle of the field, I quickly found it was harder than concrete and a bit bare of grass. I gingerly "strided" across the field; back and forth six times. If anyone at the children's soccer games nearby saw me, I'm sure they had to wonder what in the heck I was doing. This wasn't the best place for strides!
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, zinc & calcium supplements, vitamin A & D, GrapeNuts w/skim milk
13 mi. Slow
6 x 100 meter strides @ 5K pace
ACHIEVED
13.09 mi.@ 8:26/mi.
112 m. 35.94 (8:36/mi.)
112 m. 28.77 (6:53/mi.)
112 m. 29.72 (7:07/mi.)
112 m. 29.24 (7:00/mi.)
112 m. 28.85 (6:54/mi.)
112 m. 26.92 (6:26/mi.)
6:37 AM 61° 81% 7 mph
I ran solo this morning. It some points along the way I was slow and at others I was too fast. It's hard to imagine marathon pace is about a minute per mile slower and the distance is twice as far!
I ran my strides barefoot on what I thought was grass at the YMCA soccer fields. As I ran across the middle of the field, I quickly found it was harder than concrete and a bit bare of grass. I gingerly "strided" across the field; back and forth six times. If anyone at the children's soccer games nearby saw me, I'm sure they had to wonder what in the heck I was doing. This wasn't the best place for strides!
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, zinc & calcium supplements, vitamin A & D, GrapeNuts w/skim milk
Friday, February 6, 2009
Sleepwalking
OBJECTIVE
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:41/mi.
5:08 AM 54° 94% 6 mph
Just going through the motions to get the run in. It was warm this morning.
PRE RUN
Weight = 160
POST RUN
Water, multivitamin, zinc supplement, HoneyNut Cheerios w/skim milk
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:41/mi.
5:08 AM 54° 94% 6 mph
Just going through the motions to get the run in. It was warm this morning.
PRE RUN
Weight = 160
POST RUN
Water, multivitamin, zinc supplement, HoneyNut Cheerios w/skim milk
Thursday, February 5, 2009
Is This a Cold ... or Maybe Allergies ... hmmmm ... ???
OBJECTIVE
3 mi. Slow
ACHIEVED
3.01 mi.@ 8:39/mi.
5:39 AM 36° 93% 4 mph
This run started slow and ended fast. I am still feeling yesterday’s run in my legs … slightly. After running, I did 4 of my 7 ITB physical therapy exercises before rushing off to work.
I’m still not feeling 100% healthy but now I’m wondering if rather than being sick, I’m actually experiencing a major case of allergies.
PRE RUN
Weight = 162
nothing
POST RUN
Water, multivitamin, zinc, vitamin C, oatmeal w/flax, almonds, brown sugar & skim milk
3 mi. Slow
ACHIEVED
3.01 mi.@ 8:39/mi.
5:39 AM 36° 93% 4 mph
This run started slow and ended fast. I am still feeling yesterday’s run in my legs … slightly. After running, I did 4 of my 7 ITB physical therapy exercises before rushing off to work.
I’m still not feeling 100% healthy but now I’m wondering if rather than being sick, I’m actually experiencing a major case of allergies.
PRE RUN
Weight = 162
nothing
POST RUN
Water, multivitamin, zinc, vitamin C, oatmeal w/flax, almonds, brown sugar & skim milk
Wednesday, February 4, 2009
Threshold Intervals
OBJECTIVE
6 mi. incl. Easy 1 warm up; 4 x 1 @ lactate threshold w/2 min. jogging recovery; Easy 1 cool down
Easy = 8:08 – 38/mi.
Lactate Threshold = 6:55/mi.
ACHIEVED
WU: 1 mi.@ 8:37
6:51
6:50
6:52
6:53
CD: 1.10 mi.@ 8:25
5:00 AM 46° 50% 10 mph
Still not feeling too good today but I wasn’t going to let that stop me from getting this lovely little workout in. I did get a decent night’s sleep after going to bed a bit before 9 pm.
I was pressing to hit the pace during the intervals. Breathing wasn’t as easy as it usually is as it felt like the sides of my throat were swollen so much that my airway was restricted. I don’t think that’s a reality … it just felt that way. The 2-minute jogging recovery breaks seemed timed about perfectly. I felt like I needed a bit more of a break but once I started running again I felt much better than I felt when finishing the preceding one.
I was happy with the result and grouping of my times. I wasn’t focused on my watch and watched forcing the paces.
Hopefully I’m feeling a bit healthier with each passing day. I’ve got slow, short runs scheduled for the next couple of days followed by a slow 13-miler on Saturday. The marathon is the following weekend and is currently 81% full. There appears to be some light at the end of the tunnel at work so I’m thinking it’s a better than 50-50 proposition that I’ll be running in Austin.
PRE RUN
Weight = 159
Water
POST RUN
Water, multivitamin, zinc supplement, low fat granola w/1% milk
6 mi. incl. Easy 1 warm up; 4 x 1 @ lactate threshold w/2 min. jogging recovery; Easy 1 cool down
Easy = 8:08 – 38/mi.
Lactate Threshold = 6:55/mi.
ACHIEVED
WU: 1 mi.@ 8:37
6:51
6:50
6:52
6:53
CD: 1.10 mi.@ 8:25
5:00 AM 46° 50% 10 mph
Still not feeling too good today but I wasn’t going to let that stop me from getting this lovely little workout in. I did get a decent night’s sleep after going to bed a bit before 9 pm.
I was pressing to hit the pace during the intervals. Breathing wasn’t as easy as it usually is as it felt like the sides of my throat were swollen so much that my airway was restricted. I don’t think that’s a reality … it just felt that way. The 2-minute jogging recovery breaks seemed timed about perfectly. I felt like I needed a bit more of a break but once I started running again I felt much better than I felt when finishing the preceding one.
I was happy with the result and grouping of my times. I wasn’t focused on my watch and watched forcing the paces.
Hopefully I’m feeling a bit healthier with each passing day. I’ve got slow, short runs scheduled for the next couple of days followed by a slow 13-miler on Saturday. The marathon is the following weekend and is currently 81% full. There appears to be some light at the end of the tunnel at work so I’m thinking it’s a better than 50-50 proposition that I’ll be running in Austin.
PRE RUN
Weight = 159
Water
POST RUN
Water, multivitamin, zinc supplement, low fat granola w/1% milk
Tuesday, February 3, 2009
It's Official ... I'm Sick
OBJECTIVE
7 mi. Slow
ACHIEVED
7.18 mi.@ 8:47/mi.
4:38 AM 30° 93% 0 mph
I've got a full-on head cold which may be moving into my chest. I skipped last night's run in lieu of rest. The first half of the night I slept well but the second half was terrible. Finally, I just got up and ran. I was plodding along at a pedestrian pace wondering if 1) I would be able to even finish the run, and 2) I should have be running given the way I was feeling. I never really know if it's best to rest or run when sick. There's a rule-of-thumb I once read but I can't remember it now. This morning I kept trying to convince myself that running would help flush the cold from my system (whatever that means). Who knows? Hopefully I'm feeling better later today. I know it's hard to focus at work when I feel like this (and I certainly don't need that right now!) and it's difficult to get quality runs in.
PRE RUN
weight = 159.5
low fat granola w/skim milk
POST RUN
All-Bran Flakes w/skim milk
Later, water, multivitamin, zinc & vitamin C
7 mi. Slow
ACHIEVED
7.18 mi.@ 8:47/mi.
4:38 AM 30° 93% 0 mph
I've got a full-on head cold which may be moving into my chest. I skipped last night's run in lieu of rest. The first half of the night I slept well but the second half was terrible. Finally, I just got up and ran. I was plodding along at a pedestrian pace wondering if 1) I would be able to even finish the run, and 2) I should have be running given the way I was feeling. I never really know if it's best to rest or run when sick. There's a rule-of-thumb I once read but I can't remember it now. This morning I kept trying to convince myself that running would help flush the cold from my system (whatever that means). Who knows? Hopefully I'm feeling better later today. I know it's hard to focus at work when I feel like this (and I certainly don't need that right now!) and it's difficult to get quality runs in.
PRE RUN
weight = 159.5
low fat granola w/skim milk
POST RUN
All-Bran Flakes w/skim milk
Later, water, multivitamin, zinc & vitamin C
Monday, February 2, 2009
One of Two Runs
OBJECTIVE
3 mi. Slow
3x100 strides @ 5K pace
3 mi. Slow
3x100 strides @ 5K pace
ACHIEVED
3.02 mi.@ 8:34/mi.
112 m. 23.62 ( 5:39/mi.)
112 m. 23.29 (5:34/mi.)
112 m. 21.82 (5:13/mi.)
4:42 AM 53° 76% 14 mph
I feel like I'm in the early stages of getting sick. This started late Thursday. I've held it in check but it's still threatening. I slept a lot yesterday ... even missing the first half of the Super Bowl. I hope to shake it soon. I believe my work situation and running have just combined to physically overstress my body. Hopefully work settles down this week and the taper allows my body to catch up and get back to normal soon.
PRE RUN
water
POST RUN
weight 158.5
water, multivitamin, zinc & oatmeal w/flax, brown sugar & skim milk
Sunday, February 1, 2009
February 1 - 7 Training Schedule
Sun. Rest
Mon. 2 Runs: 3 mi. Slow; 3x100 strides @ 5K pace
Tue. 7 mi. Slow
Wed. 6 mi. incl. 1 Easy, 4x1 @ Lactate Threshold, 1 Easy; 4x30 strides
Thu. 3 mi. Slow
Fri. 3 mi. Slow
Sat. 13 mi. Slow; 6x100 strides @ 5K pace
Mon. 2 Runs: 3 mi. Slow; 3x100 strides @ 5K pace
Tue. 7 mi. Slow
Wed. 6 mi. incl. 1 Easy, 4x1 @ Lactate Threshold, 1 Easy; 4x30 strides
Thu. 3 mi. Slow
Fri. 3 mi. Slow
Sat. 13 mi. Slow; 6x100 strides @ 5K pace
Saturday, January 31, 2009
Inspiration from an Olympic Champion
In the men's 10,000 meter run at the 1964 Tokyo Olympics, Billy Mills struck gold in what quite possibly is the greatest upset in Olympic history. He blows by Australia's Ron Clarke, the world record holder, with about 100 meters to go.
In this video clip Mr. Mills discusses the mental aspect of his race (his Olympic finishing time of 28:24 isn't mentioned but he discusses his plan to cut time off his then-best effort).
Winning the mental battle is obviously a huge part of running. I find it on the road almost every single time I'm out there running. I particularly like his comment that the subconscious mind doesn't know the difference from reality and imagination.
Interestingly, both Mills and Clarke also ran the marathon in the same Olympics. Their finishing times - 2:24 and 2:22, respectively.
Read more about Mills here.
Tapering Long Run for 15 Miles
OBJECTIVE
15 mi. Easy
6x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
15.19 mi.@ 8:21/mi.
112 m. – 24.82 (5:56/mi.)
112 m. – 25.87 (6:11/mi.)
112 m. – 24:12 (5:46/mi.)
112 m. - 24.05 (5:45/mi.)
112 m. - 25.53 (6:06/mi.)
112 m. - 23.14 (5:32/mi.)
6:09 AM 40° 76% 5 mph
Randy, William, Stacey, Biff and I made it out for this one. I actually started an hour early and got 6 miles before the others started. I knew they would be going a shorter distance since they're still recovering from the marathon.
The morning started out brisk but turned quite nice for a run. I was happy to get this one in and also happy that I spent almost the entire run within my "easy" pace range of 8:08 - 8:38 per mile.
I must admit that I wasn't really "in" to this run for some reason so it was a good thing I had others around to keep my mind occupied with conversation.
The strides at the end of the run felt fine and I, once again, focused on being careful not to "blow them out" at a much-too-fast pace.
PRE RUN
weight = 160#
FRS powder & 2 FRS chews
POST RUN
2 SlimFast, water, multivitamin & zinc
Later, skim milk & Dutch pancakes w/maple syrup
15 mi. Easy
6x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
15.19 mi.@ 8:21/mi.
112 m. – 24.82 (5:56/mi.)
112 m. – 25.87 (6:11/mi.)
112 m. – 24:12 (5:46/mi.)
112 m. - 24.05 (5:45/mi.)
112 m. - 25.53 (6:06/mi.)
112 m. - 23.14 (5:32/mi.)
6:09 AM 40° 76% 5 mph
Randy, William, Stacey, Biff and I made it out for this one. I actually started an hour early and got 6 miles before the others started. I knew they would be going a shorter distance since they're still recovering from the marathon.
The morning started out brisk but turned quite nice for a run. I was happy to get this one in and also happy that I spent almost the entire run within my "easy" pace range of 8:08 - 8:38 per mile.
I must admit that I wasn't really "in" to this run for some reason so it was a good thing I had others around to keep my mind occupied with conversation.
The strides at the end of the run felt fine and I, once again, focused on being careful not to "blow them out" at a much-too-fast pace.
PRE RUN
weight = 160#
FRS powder & 2 FRS chews
POST RUN
2 SlimFast, water, multivitamin & zinc
Later, skim milk & Dutch pancakes w/maple syrup
Friday, January 30, 2009
Catching Up ... On Sleep!
OBJECTIVE
5 mi. Slow
3x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
5.14 mi.@ 8:43/mi.
112 m. – 24.36 (5:50/mi.)
112 m. – 25.90 (6:12/mi.)
112 m. – 26.33 (6:18/mi.)
5:14 AM 35° 77% 2 mph
Thankfully, I got a good night's sleep last night. However, I felt pretty sluggish during this morning's run.
The last time I did strides I think I strained my left hamstring ever-so-slightly. So I chilled out while doing them today. I tried to stay closer to planned pace and not imagine myself pressing Usain Bolt to the tape at the Olympics.
PRE RUN
weight = 159#
nothing
POST RUN
water, multivitamin, zinc & organic, low-fat granola w/skim milk
5 mi. Slow
3x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
5.14 mi.@ 8:43/mi.
112 m. – 24.36 (5:50/mi.)
112 m. – 25.90 (6:12/mi.)
112 m. – 26.33 (6:18/mi.)
5:14 AM 35° 77% 2 mph
Thankfully, I got a good night's sleep last night. However, I felt pretty sluggish during this morning's run.
The last time I did strides I think I strained my left hamstring ever-so-slightly. So I chilled out while doing them today. I tried to stay closer to planned pace and not imagine myself pressing Usain Bolt to the tape at the Olympics.
PRE RUN
weight = 159#
nothing
POST RUN
water, multivitamin, zinc & organic, low-fat granola w/skim milk
Thursday, January 29, 2009
Slow Run on a Cool Morning
OBJECTIVE
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:36/mi.
6:08 AM 30° 93% 5 mph
Cool morning stretch ….
PRE RUN
Weight = 158.5#
Apple, almond & raisin granola w/skim milk
POST RUN
Water, multivitamin, zinc & oatmeal w/brown sugar & skim milk
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:36/mi.
6:08 AM 30° 93% 5 mph
Cool morning stretch ….
PRE RUN
Weight = 158.5#
Apple, almond & raisin granola w/skim milk
POST RUN
Water, multivitamin, zinc & oatmeal w/brown sugar & skim milk
Wednesday, January 28, 2009
4-3-2-1 Cutdowns
OBJECTIVE
1 mi. warm up; 4-3-2-1 mi.@ marathon pace (7:38/mi.) w/2 min. recoveries; 1 mi. cool down
ACHIEVED
1 mi.@ 9:21/mi. WU
4 mi.@ 7:25/mi.
3 mi.@ 7:22/mi.
2 mi.@ 7:24/mi.
1 mi.@ 7:14/mi.
1 mi.@ 8:04/mi. CD
TOTAL (including recoveries): 12.41 mi.@ 8:00/mi.
6:05 AM 36° 92% 8 mph
I ran this same workout back on New Year’s Day. My times today were slightly faster on less rest and in slightly more challenging weather conditions.
Chalk this one up as a good run.
PRE RUN
weight = 160.0#
FRS concentrate & 2 FRS chews
POST RUN
1 SlimFast
Later, water, multivitamin, zinc, calcium & oatmeal w/fax, almonds, brown sugar & skim milk
1 mi. warm up; 4-3-2-1 mi.@ marathon pace (7:38/mi.) w/2 min. recoveries; 1 mi. cool down
ACHIEVED
1 mi.@ 9:21/mi. WU
4 mi.@ 7:25/mi.
3 mi.@ 7:22/mi.
2 mi.@ 7:24/mi.
1 mi.@ 7:14/mi.
1 mi.@ 8:04/mi. CD
TOTAL (including recoveries): 12.41 mi.@ 8:00/mi.
6:05 AM 36° 92% 8 mph
I ran this same workout back on New Year’s Day. My times today were slightly faster on less rest and in slightly more challenging weather conditions.
Chalk this one up as a good run.
PRE RUN
weight = 160.0#
FRS concentrate & 2 FRS chews
POST RUN
1 SlimFast
Later, water, multivitamin, zinc, calcium & oatmeal w/fax, almonds, brown sugar & skim milk
Tuesday, January 27, 2009
Unseasonably Warm Morning Run
OBJECTIVE
7 mi. Easy (8:08-38/mi.)
ACHIEVED
7.20 mi.@ 8:21/mi.
5:09 AM 66° 94% 6 mph
Felt pretty good today given my general lack of adequate sleep and constant work (16th consecutive day in the office; shortest day 10 hours; typical day 14 hours … yes, I’m marking time like a POW).
My left hip felt much better but still not 100%. I need to get back to my physical therapy but since I usually do it in the evening, it hasn’t been getting done … since I’m not home in the evening.
I don't have time to go into it right now but there's an odd thing that happens for me mentally. It's rare but occurred to some extent on Saturday's run and more so this morning. It's like I shift into autopilot and the miles just start clicking by. It's not that it becomes easier physically ... it just becomes a whole lot easier mentally. I wish I could describe it better and put my finger on how it works exactly.
PRE RUN
Weight = 160#
POST RUN
Water, multivitamin & oatmeal w/flax, brown sugar & skim milk
7 mi. Easy (8:08-38/mi.)
ACHIEVED
7.20 mi.@ 8:21/mi.
5:09 AM 66° 94% 6 mph
Felt pretty good today given my general lack of adequate sleep and constant work (16th consecutive day in the office; shortest day 10 hours; typical day 14 hours … yes, I’m marking time like a POW).
My left hip felt much better but still not 100%. I need to get back to my physical therapy but since I usually do it in the evening, it hasn’t been getting done … since I’m not home in the evening.
I don't have time to go into it right now but there's an odd thing that happens for me mentally. It's rare but occurred to some extent on Saturday's run and more so this morning. It's like I shift into autopilot and the miles just start clicking by. It's not that it becomes easier physically ... it just becomes a whole lot easier mentally. I wish I could describe it better and put my finger on how it works exactly.
PRE RUN
Weight = 160#
POST RUN
Water, multivitamin & oatmeal w/flax, brown sugar & skim milk
Monday, January 26, 2009
2 Runs Planned; One Run Done
OBJECTIVE
3 mi. Slow
ACHIEVED
3.07 mi.@ 8:37/mi.
6:37 AM 53° 91% 6 mph mist
I have some soreness in my left hip. Suppose it’s from the hills on Saturday.
The schedule called for two 3-mile runs today but I got home from work very late so I missed my evening run.
PRE RUN
Weight = 162#
POST RUN
Water, multivitamin & Kashi GoLean cereal w/skim milk
3 mi. Slow
ACHIEVED
3.07 mi.@ 8:37/mi.
6:37 AM 53° 91% 6 mph mist
I have some soreness in my left hip. Suppose it’s from the hills on Saturday.
The schedule called for two 3-mile runs today but I got home from work very late so I missed my evening run.
PRE RUN
Weight = 162#
POST RUN
Water, multivitamin & Kashi GoLean cereal w/skim milk
Sunday, January 25, 2009
January 25 - 31 Training Schedule
Sun. - Rest
Mon. - 2 runs: 3 mi. each Slow & 3x100 strides
Tue. - 7 mi. Easy
Wed. - 12 mi. incl. 1 WU, 4-3-2-1 @ MP w/ 2 min. recovery, 1 CD
Thu. - 3 mi. Slow
Fri. - 5 mi. Slow & 3x100 strides
Sat. - 15 mi. Easy & 6x100 strides
Mon. - 2 runs: 3 mi. each Slow & 3x100 strides
Tue. - 7 mi. Easy
Wed. - 12 mi. incl. 1 WU, 4-3-2-1 @ MP w/ 2 min. recovery, 1 CD
Thu. - 3 mi. Slow
Fri. - 5 mi. Slow & 3x100 strides
Sat. - 15 mi. Easy & 6x100 strides
Saturday, January 24, 2009
Longest Solo
OBJECTIVE
20 mi. w/pickup last 5 mi.
20 mi. w/pickup last 5 mi.
ACHIEVED
20.02 mi.@ 8:20/mi.
First 15 mi.@8:35/mi.
Last 5
7:32/7:40/7:38/7:31/7:22
6:19 AM 49° 55% 14 mph
Conroe hills along League Line Road and Teaswood
(more details here later)
PRE RUN
weight = 161#
oatmeal w/brown sugar & skim milk & FRS concentrate
POST RUN
2 SlimFast
Later, water, multivitamin & oatmeal w/flax brown sugar, almonds & skim milk
Friday, January 23, 2009
Houston Half Pictures
Pictures from the Houston half marathon are here
Based on the pictures, it's surprising I ever made it to the finish line since it seems my eyes are always closed ....
Based on the pictures, it's surprising I ever made it to the finish line since it seems my eyes are always closed ....
Thursday, January 22, 2009
Granted
My body asked for a rest today and I granted it. It's not so much the running. I'm feeling better physically. But the 14 hour work days seem to be catching up with me ....
Wednesday, January 21, 2009
Slowly But Surely
OJECTIVE
5 mi. Slow
ACHIEVED
5.10 mi.@ 8:49/mi.
6:02 AM 27F 100% 0 mph
I'm feeling a bit better today but still have some lingering soreness. After the race I went straight to work and sat all day. I'm sure that's retarded my recovery. I didn't stretch well. I didn't refuel well. I didn't get an ice bath. I didn't keep moving. Note to self: each of these is very important for my proper recovery.
I'm just making up this week's schedule as I go. On Monday, I thought I might be ready for a midweek Big Workout but it was very clear early on that it wasn't going to happen. I think I'll try to get 6 miles tomorrow then base Friday's run on what I plan on doing Saturday.
PRE RUN
weight = 162#
water
POST RUN
HoneyNut Cheerios w/skim milk
5 mi. Slow
ACHIEVED
5.10 mi.@ 8:49/mi.
6:02 AM 27F 100% 0 mph
I'm feeling a bit better today but still have some lingering soreness. After the race I went straight to work and sat all day. I'm sure that's retarded my recovery. I didn't stretch well. I didn't refuel well. I didn't get an ice bath. I didn't keep moving. Note to self: each of these is very important for my proper recovery.
I'm just making up this week's schedule as I go. On Monday, I thought I might be ready for a midweek Big Workout but it was very clear early on that it wasn't going to happen. I think I'll try to get 6 miles tomorrow then base Friday's run on what I plan on doing Saturday.
PRE RUN
weight = 162#
water
POST RUN
HoneyNut Cheerios w/skim milk
Tuesday, January 20, 2009
Still Feelin' It
OJECTIVE
4 mi. Slow
ACHIEVED
4.06 mi.@ 9:03/mi.
6:01 AM 41F 66% 4 mph
I'm still quite sore from running the half.
PRE RUN
weight = 161#
ginger snaps
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
4 mi. Slow
ACHIEVED
4.06 mi.@ 9:03/mi.
6:01 AM 41F 66% 4 mph
I'm still quite sore from running the half.
PRE RUN
weight = 161#
ginger snaps
POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk
Monday, January 19, 2009
2009 Houston Half Finish
I make an appearance at the end of this clip. Funny that I felt a bit stronger than I look in the video!
Inspirational
Coming into downtown during the half marathon I saw this guy.
Check out his story here
I'm always inspired when I see other people out on the course ... dealing with things. Of course I had no idea what his story was when I came up from behind. I just saw two guys kind of running close together. Then I could make out the words on the guide's back. Then finally, I could read Captain Castro's shirt. As I passed, I said something like "Great run, Cap!" He said, "Thanks, it's a good day."
That's my brush with greatness.
Busted Up
OBJECTIVE
3 mi. Slow
ACHIEVED
3.05 mi.@ 9:19/mi.
5:20 AM 45° 53% 8 mph
I'm feeling pretty beat from yesterday's effort. My legs are sore all over and my lower abs (solus ??? muscles) feel very strained.
Today's run didn't feel great but I took it slow and figured it was better to get moving.
PRE RUN
weight = 160#
water
POST RUN
SlimFast, mulitvitamin & oatmeal w/flax, brown sugar, & skim milk
3 mi. Slow
ACHIEVED
3.05 mi.@ 9:19/mi.
5:20 AM 45° 53% 8 mph
I'm feeling pretty beat from yesterday's effort. My legs are sore all over and my lower abs (solus ??? muscles) feel very strained.
Today's run didn't feel great but I took it slow and figured it was better to get moving.
PRE RUN
weight = 160#
water
POST RUN
SlimFast, mulitvitamin & oatmeal w/flax, brown sugar, & skim milk
Sunday, January 18, 2009
Houston Half Marathon - Preliminary Report
Unofficial Distance & Time
13.16 mi. - 1:33:38 (7:07/mi.)
7:00 AM 59° 78% 8 mph
7:18/7:10/7:05/7:06/7:17/7:10/7:11/7:07/7:08/7:16/7:04/6:54/6:47/1:06(.17mi=6:37/mi)
I'm happy with today's results. I didn't run as smart as I would have liked - my pace was faster than I wanted early in the race and it cost me a bit at the end. I passed a bunch of other runners with 2 miles to go. I held off one threat to pass me but was unable to hold off another runner. I stayed with him for about 1/2 mile over the last 1.5 miles but with about 1/4 mile to go he picked up more. I tried to stay with him but didn't have it. I suppose I can say I used it all up on the course but I tend to think the overly aggressive start cost me a bit at the end.
I saw Stacey, Josh and Miranda on the course. I saw Steph briefly before the race and she was at the finish line. Afterwards, I met up with Miranda and Josh. We cleaned up, ate and walked back on the course. We saw Jonathan (haven't checked his finish time but he had to be around 3:00), Stacy, Stuart, Laurie, and Randy.
13.16 mi. - 1:33:38 (7:07/mi.)
7:00 AM 59° 78% 8 mph
7:18/7:10/7:05/7:06/7:17/7:10/7:11/7:07/7:08/7:16/7:04/6:54/6:47/1:06(.17mi=6:37/mi)
I'm happy with today's results. I didn't run as smart as I would have liked - my pace was faster than I wanted early in the race and it cost me a bit at the end. I passed a bunch of other runners with 2 miles to go. I held off one threat to pass me but was unable to hold off another runner. I stayed with him for about 1/2 mile over the last 1.5 miles but with about 1/4 mile to go he picked up more. I tried to stay with him but didn't have it. I suppose I can say I used it all up on the course but I tend to think the overly aggressive start cost me a bit at the end.
I saw Stacey, Josh and Miranda on the course. I saw Steph briefly before the race and she was at the finish line. Afterwards, I met up with Miranda and Josh. We cleaned up, ate and walked back on the course. We saw Jonathan (haven't checked his finish time but he had to be around 3:00), Stacy, Stuart, Laurie, and Randy.
In
Steph found a bib for me to run the Houston Half. (Thanks, Steph!)
I'm driving to the event now, still trying to sort out goals and logistics. I figure I'll break it into 3 segments: 5 mile, 5 mile & 5K. Maybe try to run 7:15 miles. That may be a bit agressive but that's what I'm considering.
My bib is A21360 and my "name" is Evelyn. I think there's a tracker on the marathon website but I'm not wearing the timing chip so it probably won't find me.
I'll check in later.
Saturday, January 17, 2009
OBJECTIVE
2 mi. Jog
4 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
2.03 mi.@ 8:39/mi.
112 m. – 25.18 (6:01/mi.)
112 m. – 24.97 (5:58/mi.)
112 m. – 25.82 (6:11/mi.)
112 m. – 23.69 (5:40/mi.)
7:23 AM 45° 81% 0 mph
PRE RUN
weight = 160.0#
nothing
POST RUN
water, multivitamin & oatmeal w/skim milk
2 mi. Jog
4 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
2.03 mi.@ 8:39/mi.
112 m. – 25.18 (6:01/mi.)
112 m. – 24.97 (5:58/mi.)
112 m. – 25.82 (6:11/mi.)
112 m. – 23.69 (5:40/mi.)
7:23 AM 45° 81% 0 mph
PRE RUN
weight = 160.0#
nothing
POST RUN
water, multivitamin & oatmeal w/skim milk
Friday, January 16, 2009
Thursday, January 15, 2009
Game Over
Back on the bus for the return trip. The good news is I have a seat. The bad news is it's about 14 hours later.
Which leads me to more bad news. It doesn't look like the marathon is happening this weekend. Work has pretty much spin out of control (which I've come to expect this time of year) and the flights and hotels in Phoenix have been bought up at a crazy rate this week (thank you Cardinals for choosing now, after 62 years to make it to the conference championship). Rather than pout as I'm disposed to do, I think I'll try finding a bib for the half marathon in Houston. May as well not let this training cycle and taper go to waste. I can probably work in the half between stints at the office.
Yes, it is very disappointing but not altogether surprising.
Standing Room Only
Today's schedule calls for rest. So I've decided to stay off my feet as much as possible. At the moment - as luck would have it - I'm on a full bus where I'm one of the "standers". Not a good start.
I'm starting carbohydrate loading today. I didn't follow the carb depletion plan like I did for St. George. I've read enough on the topic in the meantime to think there's no benefit to depletion if you load properly 2-3 days prior to the event. My daily target for carb intake is 600 grams. The goal is to supersaturate with carbs so I step to the starting line with 800 grams of high octane fuel (carbs) on board. Of course there's no real way to know short of medical lab testing. I'll let how I'm feeling around Mile 20 be my indicator.
Phoenix is expecting a big turnout - something like 33,000 split evenly between the half and full. The weather is supposed to be excellent.
Houston is expecting around 25,000 this weekend. The weather may actually be better in Houston, probably cooler but most likely more humid. A high-powered field will be running in Houston so watch for some good times. The half has been designated a USA championship. Olympians Brian Sell and Dathan Ritzenhein will compete along with Meb Keflezighi and others. For the women, Kate O'Neill, Desiree Davila and Magdalena Lewy Boulet should be at or near the front.
Also in running news, Haile Gebrselassie will be running the Dubai marathon tomorrow. This will be his first major effort since breaking the world record last September in Berlin. His record time 2:03:59 - try wrapping your mind around that! I can't run a 4:44 mile let alone string 26 of them together back to back. The course has been set up favorably for him to break the record again and there's a $1 million bonus to anyone who breaks the record in tomorrow's event. Keep your eye on the sports ticker for the results on that one. I believe Haile has said he can go 2:03:20 - 2:03:30 on a perfect day. He has 6 pacesetters, the weather is supposed to be perfect, there are only 4 turns on the flat course, and the field includes a dozen runners who have run under 2:10.
Enough running news for now. I want to document of my state of mind and mental approach in a later blog entry. Stay tuned ....
Wednesday, January 14, 2009
A First
OBJECTIVE
3 mi. Easy (8:08-38/mi.)
4 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.04 mi.@ 8:25/mi.
112 m. – 24.05 (5:45/mi.)
112 m. – 24.09 (5:46/mi.)
112 m. – 23.85 (5:42/mi.)
112 m. – 23.22 (5:33/mi.)
5:47 AM 27° 93% 0 mph
For the first time since I got my Garmin (approximately 18 months ago), I completed a run without looking at it once. I know that may not sound like a big deal but that device has a certain control over me that REQUIRES me to look at it to get feedback and assess my runs while in progress. This morning was cold and I didn’t want to bother pulling my sleeve up with gloved hands to bother checking my pace. After all, pace doesn’t really matter today. The run just needed to be easy … and enough to stretch my legs. I just let my legs go and my mind wander. Whenever I even thought about pace, I just told myself “keep it easy”. At the end of the run, I was happy to see I was right in the range I planned to be.
I ran 4x100 meter strides after logging the 3-miler. After not feeling particularly great during the run, my legs felt okay during the strides. It felt good to “open it up”.
PRE RUN
weight = 161.0#
nothing
POST RUN
water, multivitamin, GrapeNuts w/skim milk
3 mi. Easy (8:08-38/mi.)
4 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.04 mi.@ 8:25/mi.
112 m. – 24.05 (5:45/mi.)
112 m. – 24.09 (5:46/mi.)
112 m. – 23.85 (5:42/mi.)
112 m. – 23.22 (5:33/mi.)
5:47 AM 27° 93% 0 mph
For the first time since I got my Garmin (approximately 18 months ago), I completed a run without looking at it once. I know that may not sound like a big deal but that device has a certain control over me that REQUIRES me to look at it to get feedback and assess my runs while in progress. This morning was cold and I didn’t want to bother pulling my sleeve up with gloved hands to bother checking my pace. After all, pace doesn’t really matter today. The run just needed to be easy … and enough to stretch my legs. I just let my legs go and my mind wander. Whenever I even thought about pace, I just told myself “keep it easy”. At the end of the run, I was happy to see I was right in the range I planned to be.
I ran 4x100 meter strides after logging the 3-miler. After not feeling particularly great during the run, my legs felt okay during the strides. It felt good to “open it up”.
PRE RUN
weight = 161.0#
nothing
POST RUN
water, multivitamin, GrapeNuts w/skim milk
Tuesday, January 13, 2009
Faith in the Taper You Must Have, Young Skywalker
OBJECTIVE
3 mi. Easy (8:08-38/mi.)
ACHIEVED
3.05 mi.@ 8:17/mi.
5:50 AM 43° 59% 9 mph
I focused on making today's run easy. After warming up at 8:42 over the first mile, I didn't realize my pace picked up much but the next two miles were 8:18 and 7:53. This has to be the tapering benefit kicking in. I felt good and the pace really felt easy.
The alternate title for today's blog is "Dodge, Duck, Dip, Dive and Dodge" (not sure what's with the movie references today ...???). The reason is because it seemed every car on the road was out to hit me this morning. Maybe it was my all-black "ninja" running attire in the pre-dawn darkness .... Probably not the best idea ....
PRE RUN
nothing
POST RUN
SlimFast, multivitamin, vitamin C supplement & zinc supplement (yes, my urine will be radioactive today!)
3 mi. Easy (8:08-38/mi.)
ACHIEVED
3.05 mi.@ 8:17/mi.
5:50 AM 43° 59% 9 mph
I focused on making today's run easy. After warming up at 8:42 over the first mile, I didn't realize my pace picked up much but the next two miles were 8:18 and 7:53. This has to be the tapering benefit kicking in. I felt good and the pace really felt easy.
The alternate title for today's blog is "Dodge, Duck, Dip, Dive and Dodge" (not sure what's with the movie references today ...???). The reason is because it seemed every car on the road was out to hit me this morning. Maybe it was my all-black "ninja" running attire in the pre-dawn darkness .... Probably not the best idea ....
PRE RUN
nothing
POST RUN
SlimFast, multivitamin, vitamin C supplement & zinc supplement (yes, my urine will be radioactive today!)
Monday, January 12, 2009
Hitting My Marks
OBJECTIVE
3 mi. w/ 1 m. Easy; 1 m.@10K (6:45); 1 m. Easy
Easy = (8:08-38/mi.)
ACHIEVED
3.07 mi.
8:05/6:42/7:32
0:29 (356') (=7:16/mi.)
6:13 AM 29° 97% 0 mph
Cold morning. Good run. Still very busy at work.
PRE RUN
licorice
POST RUN
weight = 160.5#
SlimFast & multivitamin
3 mi. w/ 1 m. Easy; 1 m.@10K (6:45); 1 m. Easy
Easy = (8:08-38/mi.)
ACHIEVED
3.07 mi.
8:05/6:42/7:32
0:29 (356') (=7:16/mi.)
6:13 AM 29° 97% 0 mph
Cold morning. Good run. Still very busy at work.
PRE RUN
licorice
POST RUN
weight = 160.5#
SlimFast & multivitamin
Sunday, January 11, 2009
Training Schedule: January 11 - 17
SUN: Rest
MON: 3 mi. - 1 Easy, 1@10K (6:45), 1 Easy
TUE: 3 mi. Easy
WED: 3 mi. Easy & 4x100@5K (6:31)
THU: Rest
FRI: 3 mi. Jog
SAT: 2 mi. Jog & 4x100@5K (6:31)
MON: 3 mi. - 1 Easy, 1@10K (6:45), 1 Easy
TUE: 3 mi. Easy
WED: 3 mi. Easy & 4x100@5K (6:31)
THU: Rest
FRI: 3 mi. Jog
SAT: 2 mi. Jog & 4x100@5K (6:31)
If work cooperates, I'll fly to Phoenix Saturday morning for Sunday's marathon. If not, I'll recalibrate and possibily consider the Austin marathon next month.
Saturday, January 10, 2009
Lengthening the Prescribed Long Run
OBJECTIVE
13 mi. Slow (>8:38/mi.)
ACHIEVED
14.8 mi.@ 8:26
6:35 AM 70° 94% 7 mph light mist
Funny thing ... wasn't it just yesterday that I was wondering when I'd get the spring back in my legs? I think I found it today and didn't even realize it. Let me explain.
The group was scheduled for 10 miles. Traditionally there isn't a formal route for the last, "short" long run before a marathon. We just figure out where we're going when we get together Saturday morning. Since my schedule was for 13 miles and the group wasn't starting until 7 AM, I got to the park early and took what felt like a slow loop for 3 miles. I really thought I was probably around 8:45-50 pace. Well, my splits were actually 8:31/8:01/8:03. Of course, that isn't a land speed record but based on how I was feeling ... I'd have to say the tapering benefits are kicking in.
I timed it perfectly and met the group for the planned 10 miles. The routing was much looser than normal and we meandered around then headed back toward the park but realized that we weren't going to get 10 miles so added on a bit extra to get the miles. From my total mileage above, you can see the add-on was about 1.8 miles more the planned.
So in summary, I ran farther and faster than I should have today but felt pretty good doing it.
Now for the other news. Of course, the marathon is next weekend and, of course, the reason I didn't sign up for the Houston marathon is because this is my busiest time of the year at work. Long story - short: yesterday 2 weeks were pulled out of the timeline for the project I'm working on. Meaning everything is now due 2 weeks earlier. I've come to expect the unexpected this time of year. It's just the way things go. I'd say the marathon is now a less than 50/50 proposition. I've really got to get on top of things over the next few days in order to give myself the chance to get away next weekend. I've joked about it but this literally is going to be a "game time" decision. It may be Friday before I know if I'll be running the marathon on Sunday.
For the record, today's group included: Stephanie, Stuart, Laurie, Michelle, William, Randy, Josh, Aaron and me.
PRE RUN
Kashi GoLean cereal w/skim milk
POST RUN
SlimFast
13 mi. Slow (>8:38/mi.)
ACHIEVED
14.8 mi.@ 8:26
6:35 AM 70° 94% 7 mph light mist
Funny thing ... wasn't it just yesterday that I was wondering when I'd get the spring back in my legs? I think I found it today and didn't even realize it. Let me explain.
The group was scheduled for 10 miles. Traditionally there isn't a formal route for the last, "short" long run before a marathon. We just figure out where we're going when we get together Saturday morning. Since my schedule was for 13 miles and the group wasn't starting until 7 AM, I got to the park early and took what felt like a slow loop for 3 miles. I really thought I was probably around 8:45-50 pace. Well, my splits were actually 8:31/8:01/8:03. Of course, that isn't a land speed record but based on how I was feeling ... I'd have to say the tapering benefits are kicking in.
I timed it perfectly and met the group for the planned 10 miles. The routing was much looser than normal and we meandered around then headed back toward the park but realized that we weren't going to get 10 miles so added on a bit extra to get the miles. From my total mileage above, you can see the add-on was about 1.8 miles more the planned.
So in summary, I ran farther and faster than I should have today but felt pretty good doing it.
Now for the other news. Of course, the marathon is next weekend and, of course, the reason I didn't sign up for the Houston marathon is because this is my busiest time of the year at work. Long story - short: yesterday 2 weeks were pulled out of the timeline for the project I'm working on. Meaning everything is now due 2 weeks earlier. I've come to expect the unexpected this time of year. It's just the way things go. I'd say the marathon is now a less than 50/50 proposition. I've really got to get on top of things over the next few days in order to give myself the chance to get away next weekend. I've joked about it but this literally is going to be a "game time" decision. It may be Friday before I know if I'll be running the marathon on Sunday.
For the record, today's group included: Stephanie, Stuart, Laurie, Michelle, William, Randy, Josh, Aaron and me.
PRE RUN
Kashi GoLean cereal w/skim milk
POST RUN
SlimFast
Friday, January 9, 2009
Am I Feeling Right?
OBJECTIVE
3 mi. Slow (>8:38 mi.)
ACHIEVED
3.03 mi.@ 8:32/mi.
6:01 AM 54° 99% 0 mph fog
A little faster than I wanted. I’m not feeling rejuvenated like it seems I should be two weeks into my taper. I’ve got a few aches and soreness but it’s very minor … nothing really. It just doesn't seem like my legs are coming back to life.
PRE RUN
Nothing
POST RUN
Weight = 161.5#
Water, multivitamin & 5-grain hot cereal w/skim milk
3 mi. Slow (>8:38 mi.)
ACHIEVED
3.03 mi.@ 8:32/mi.
6:01 AM 54° 99% 0 mph fog
A little faster than I wanted. I’m not feeling rejuvenated like it seems I should be two weeks into my taper. I’ve got a few aches and soreness but it’s very minor … nothing really. It just doesn't seem like my legs are coming back to life.
PRE RUN
Nothing
POST RUN
Weight = 161.5#
Water, multivitamin & 5-grain hot cereal w/skim milk
Thursday, January 8, 2009
Putting the SLOW in a Slow Run
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 mi. Slow (>8:38/mi.)
ACHIEVED
3.04 mi.@ 8:44/mi.
6:14 AM 44F 93% 0 mph
Didn't feel that great.
Tried an active warmup rather than the typical static routine.
PRE RUN
weight = 159.5
nothing
POST RUN
water, multivitamin & wheat chex w/skim milk
Wednesday, January 7, 2009
Pushing the Threshold
OBJECTIVE
1 mi. warm up
4 x 1 mi.@ lactate threshold (6:55) w/2 min. jogging recovery
1 mi. cool down
ACHIEVED
1.00 mi. WU - 9:55
4 x 1 mi. - 6:49/6:29/6:38/6:34
1.02 mi. CD - 7:53/mi.
5:38 AM 36° 79% 2 mph
Here's the blog entry for the same threshold workout that I did 10 days before the St. George marathon.
It was another cool morning. Aaron had planned to run with me so I dropped by his place before heading to the Y. After waiting for 15 minutes and still seeing no lights or movement, I went on ahead without him.
Beforehand this run seemed easy and hard all at the same time. After all it was only 6 miles and 2 of those miles were warm up and cool down. But pushing the pace would be tough. Enough thinking about it finally! Get on with it!
The warm up mile was slow then I was off. My pace was slow at first but I think that was just the GPS "catching up to me". I felt pretty good. At the end of the first interval, I passed two groups of runners out for a morning run. I guessed they were preparing for the Houston marathon in 10 days. After the first threshold mile, I doubled back on my route for 2 minutes of jogging recovery.
I really took off on the second mile. I knew the other runners were up ahead and had a good head start on me while I was jogging in the other direction. I wanted to catch them and "blow by" so they could see how fast I was. Over the first 1/2 mile, I didn't see them around the turns on the streets but I reeled them in soon enough. This extra incentive prompted a much-too-fast mile from me and I believe it impacted the remaining 2 intervals.
After a 2 minute jog, I turned back on the trail for the third mile. I tried to do a better job of maintaining a constant pace. I was however feeling the prior interval and seemed to be having a bit of trouble recovering.
Another 2 minute jog heading back out then it was on to the last mile interval. I can always do one more, right? I like that feeling when I'm not quite done but know I'm going to be able to finish the workout and that I'm on track for a good one by hitting my times.
I wanted to start slow and finish fast over the last mile. The starting slow wasn't a problem. And I was able to increase the pace but then I was just stuck at that pace and didn't seem to be able to cut it down a couple more times like I intended. That's fine just the same as my time was good. In fact this workout was a good one.
Looking back to the link above at the same workout before the St. George marathon. I was faster today by a significant margin. The workout wasn't a "killer" but it was "comfortably hard".
The purpose of a lactate threshold run like today is push yourself to the point where you "go anaerobic" rather than aerobic. At this point your body is producing lactic acid faster than your muscles can clear this waste product. If I calculated the threshold pace correctly (the only real way to determine lactate threshold pace is blood testing while working out) then I took myself right to that point then gave myself a break with the recovery jog. This time should have allowed my muscles to clear the lactic acid while still keeping my heart rate up. Of course, I'll never run this fast in a marathon but it's good practice for the body to become efficient at clearing lactic acid buildup. It's what causes muscle fatigue and pain.
Today's run was a success. I think it's the last hard run I'll have for a while. I've got slow 3-milers each of the next 2 days before a slow 13-miler on Saturday.
I came home and did all of my IT band PT exercises. I noticed increased flexibility today. I suspect that's from doing the exercises right after the run when the muscles are good and warmed up.
PRE RUN
FRS concentrate
POST RUN
SlimFast
Later, water, multivitamin, zinc supplement, & oatmeal w/flax, almonds, brown sugar & skim milk
1 mi. warm up
4 x 1 mi.@ lactate threshold (6:55) w/2 min. jogging recovery
1 mi. cool down
ACHIEVED
1.00 mi. WU - 9:55
4 x 1 mi. - 6:49/6:29/6:38/6:34
1.02 mi. CD - 7:53/mi.
5:38 AM 36° 79% 2 mph
Here's the blog entry for the same threshold workout that I did 10 days before the St. George marathon.
It was another cool morning. Aaron had planned to run with me so I dropped by his place before heading to the Y. After waiting for 15 minutes and still seeing no lights or movement, I went on ahead without him.
Beforehand this run seemed easy and hard all at the same time. After all it was only 6 miles and 2 of those miles were warm up and cool down. But pushing the pace would be tough. Enough thinking about it finally! Get on with it!
The warm up mile was slow then I was off. My pace was slow at first but I think that was just the GPS "catching up to me". I felt pretty good. At the end of the first interval, I passed two groups of runners out for a morning run. I guessed they were preparing for the Houston marathon in 10 days. After the first threshold mile, I doubled back on my route for 2 minutes of jogging recovery.
I really took off on the second mile. I knew the other runners were up ahead and had a good head start on me while I was jogging in the other direction. I wanted to catch them and "blow by" so they could see how fast I was. Over the first 1/2 mile, I didn't see them around the turns on the streets but I reeled them in soon enough. This extra incentive prompted a much-too-fast mile from me and I believe it impacted the remaining 2 intervals.
After a 2 minute jog, I turned back on the trail for the third mile. I tried to do a better job of maintaining a constant pace. I was however feeling the prior interval and seemed to be having a bit of trouble recovering.
Another 2 minute jog heading back out then it was on to the last mile interval. I can always do one more, right? I like that feeling when I'm not quite done but know I'm going to be able to finish the workout and that I'm on track for a good one by hitting my times.
I wanted to start slow and finish fast over the last mile. The starting slow wasn't a problem. And I was able to increase the pace but then I was just stuck at that pace and didn't seem to be able to cut it down a couple more times like I intended. That's fine just the same as my time was good. In fact this workout was a good one.
Looking back to the link above at the same workout before the St. George marathon. I was faster today by a significant margin. The workout wasn't a "killer" but it was "comfortably hard".
The purpose of a lactate threshold run like today is push yourself to the point where you "go anaerobic" rather than aerobic. At this point your body is producing lactic acid faster than your muscles can clear this waste product. If I calculated the threshold pace correctly (the only real way to determine lactate threshold pace is blood testing while working out) then I took myself right to that point then gave myself a break with the recovery jog. This time should have allowed my muscles to clear the lactic acid while still keeping my heart rate up. Of course, I'll never run this fast in a marathon but it's good practice for the body to become efficient at clearing lactic acid buildup. It's what causes muscle fatigue and pain.
Today's run was a success. I think it's the last hard run I'll have for a while. I've got slow 3-milers each of the next 2 days before a slow 13-miler on Saturday.
I came home and did all of my IT band PT exercises. I noticed increased flexibility today. I suspect that's from doing the exercises right after the run when the muscles are good and warmed up.
PRE RUN
FRS concentrate
POST RUN
SlimFast
Later, water, multivitamin, zinc supplement, & oatmeal w/flax, almonds, brown sugar & skim milk
Tuesday, January 6, 2009
Slow Roll in the Rain
OBJECTIVE
7 mi. Slow (>8:38/mi.)
ACHIEVED
7.21 mi.@ 8:44 mi.
5:30 AM 41° 95% 3 mph light rain
Felt sluggish this morning. That's a bit surprising to me given the taper. However, I am still in the very early stages of tapering so maybe I'm just not feeling the benefits yet. I look forward to getting the spring back in my legs.
I ran with Aaron in the rain. The rain itself wasn't that big of a deal. I've actually been expecting it on every run since last Saturday. Hopefully it clears for tomorrow's intervals. Aaron plans to join me and for now we are planning to run from the YMCA.
PRE RUN
weight = 159.0#
water, ginger snap granola w/skim milk
POST RUN
water, multivitamin, chocolate milk & 5-grain hot cereal w/brown sugar & skim milk
7 mi. Slow (>8:38/mi.)
ACHIEVED
7.21 mi.@ 8:44 mi.
5:30 AM 41° 95% 3 mph light rain
Felt sluggish this morning. That's a bit surprising to me given the taper. However, I am still in the very early stages of tapering so maybe I'm just not feeling the benefits yet. I look forward to getting the spring back in my legs.
I ran with Aaron in the rain. The rain itself wasn't that big of a deal. I've actually been expecting it on every run since last Saturday. Hopefully it clears for tomorrow's intervals. Aaron plans to join me and for now we are planning to run from the YMCA.
PRE RUN
weight = 159.0#
water, ginger snap granola w/skim milk
POST RUN
water, multivitamin, chocolate milk & 5-grain hot cereal w/brown sugar & skim milk
Monday, January 5, 2009
Run 2 of 2 for the Day
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:32/mi.
113 m. – 27.81 (6:39/mi.)
113 m. – 27.80 (6:39/mi.)
113 m. – 25.23 (6:02/mi.)
6:40 PM 43° 87% 9 mph
It was a chilly evening. Memorial Park was a lot quieter than it usually is at this time of the day but I was still surprised at how many people there were given the much cooler temperature. I amused myself by noting the extreme differences in people's attire. I saw a couple guys in shorts and short-sleeved shirts and a few others in shorts and long sleeves. There were some women in shorts too. There were others on the opposite end of the spectrum. For example, full jogging suit with winter coat, scarf and hat. There were a few variations of this "look". I've got to give everyone credit for being out there tonight ... no matter what it took to get there.
My legs felt fine. My cardio felt fine. I felt slow.
Seven miles in the the morning ... I'll see how I feel then ....
PRE RUN
nothing
POST RUN
SlimFast
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:32/mi.
113 m. – 27.81 (6:39/mi.)
113 m. – 27.80 (6:39/mi.)
113 m. – 25.23 (6:02/mi.)
6:40 PM 43° 87% 9 mph
It was a chilly evening. Memorial Park was a lot quieter than it usually is at this time of the day but I was still surprised at how many people there were given the much cooler temperature. I amused myself by noting the extreme differences in people's attire. I saw a couple guys in shorts and short-sleeved shirts and a few others in shorts and long sleeves. There were some women in shorts too. There were others on the opposite end of the spectrum. For example, full jogging suit with winter coat, scarf and hat. There were a few variations of this "look". I've got to give everyone credit for being out there tonight ... no matter what it took to get there.
My legs felt fine. My cardio felt fine. I felt slow.
Seven miles in the the morning ... I'll see how I feel then ....
PRE RUN
nothing
POST RUN
SlimFast
Run 1 of 2 for the Day
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace
ACHIEVED
3.04 mi.@ 8:29/mi.
no strides
5:35 AM 46° 76% 9 mph
Ran with Aaron this morning. Everything generally felt fine. I did physical therapy for my IT bands last night. As a precaution, I plan to complete that PT every other day for about 10 days. On the off days, I’m considering a core routine.
Almost forgot to mention that I tried a new warmup routine. It was a bit haphazard so I need to try it a few more times to determine if it's better than what I've been doing.
PRE RUN
Weight = 160.5#
Water
POST RUN
Water, multivitamin, zinc supplement, oatmeal w/flax, brown sugar & skim milk
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace
ACHIEVED
3.04 mi.@ 8:29/mi.
no strides
5:35 AM 46° 76% 9 mph
Ran with Aaron this morning. Everything generally felt fine. I did physical therapy for my IT bands last night. As a precaution, I plan to complete that PT every other day for about 10 days. On the off days, I’m considering a core routine.
Almost forgot to mention that I tried a new warmup routine. It was a bit haphazard so I need to try it a few more times to determine if it's better than what I've been doing.
PRE RUN
Weight = 160.5#
Water
POST RUN
Water, multivitamin, zinc supplement, oatmeal w/flax, brown sugar & skim milk
Sunday, January 4, 2009
Training Schedule: January 4 - 10
Sun – Rest
Mon – 2 runs: 3 mi. Slow w/3x100 @ 5K
Tue – 7 mi. Slow
Wed – 6 mi. incl. 1 mi. Easy; 4x30 striders; 4x1 mi.@ Lactate Threshold (LT = 6:55) w/ 2 min. rest; 1 mi. Easy
Thu – 3 Slow
Fri – 3 Slow
Sat – 13 Slow w/6x100@ 5K
Mon – 2 runs: 3 mi. Slow w/3x100 @ 5K
Tue – 7 mi. Slow
Wed – 6 mi. incl. 1 mi. Easy; 4x30 striders; 4x1 mi.@ Lactate Threshold (LT = 6:55) w/ 2 min. rest; 1 mi. Easy
Thu – 3 Slow
Fri – 3 Slow
Sat – 13 Slow w/6x100@ 5K
Saturday, January 3, 2009
15M Tapering Long Run
OBJECTIVE
15 mi. Easy (8:08-38/mi.) & 6x100 @ 5K
ACHIEVED
14.76 mi.@ 8:35/mi. (no strides)
6:41 AM 68° 91% 6 mph
Today's group included Laurie, Stacey, Michelle, Randy, William and me. Generally I felt okay. It was supposed to rain so I didn't break out a new pair of Wave Rider 11's like I was planning. In the end there was no rain and it turned out to be a fantastic morning weather-wise. Our pace was erratic but the last 7 miles were all under 8:20 except for one that was 8:23.
Quick thought: When we bought our house over 9 years ago, the realtor made a big deal about the whirlpool in the master bathroom. Paige and I really liked it. We discussed it more than once when we were making our buying decision. Here's a fact - for the first 8 years we lived in the house, I'm absolutely sure the whirlpool tub was used less than 10 times. Isn't that crazy that somehow a major buying decision was influenced by such a trivial thing? Anyway, I'm happy to report the tub is now getting some use. (Calling it a whirlpool is an overstatement in my opinion. It's a bathtub with 6 jets in it ... not a "true" whirlpool.) Oftentimes after my Saturday long runs, I stop and pick up a 15 pound bag of ice on my way home. Once I get home, I fill the tub with only cold water then add the bag of ice. Then I turn on the jets. They perfectly mix the icy water. I HATE getting into an ice bath. But it seems to help my recovery and I feel better than I otherwise would the next day. I still think it's stupid that the tub contributed to our buying decision but I'm glad that it's at least being used now!
PRE RUN
weight = 163#
FRS concentrate & oatmeal w/skim milk
POST RUN
2 SlimFast
Later, water, chocolate milk, multivitamin, Postum & ginger snap granola w/skim milk
15 mi. Easy (8:08-38/mi.) & 6x100 @ 5K
ACHIEVED
14.76 mi.@ 8:35/mi. (no strides)
6:41 AM 68° 91% 6 mph
Today's group included Laurie, Stacey, Michelle, Randy, William and me. Generally I felt okay. It was supposed to rain so I didn't break out a new pair of Wave Rider 11's like I was planning. In the end there was no rain and it turned out to be a fantastic morning weather-wise. Our pace was erratic but the last 7 miles were all under 8:20 except for one that was 8:23.
Quick thought: When we bought our house over 9 years ago, the realtor made a big deal about the whirlpool in the master bathroom. Paige and I really liked it. We discussed it more than once when we were making our buying decision. Here's a fact - for the first 8 years we lived in the house, I'm absolutely sure the whirlpool tub was used less than 10 times. Isn't that crazy that somehow a major buying decision was influenced by such a trivial thing? Anyway, I'm happy to report the tub is now getting some use. (Calling it a whirlpool is an overstatement in my opinion. It's a bathtub with 6 jets in it ... not a "true" whirlpool.) Oftentimes after my Saturday long runs, I stop and pick up a 15 pound bag of ice on my way home. Once I get home, I fill the tub with only cold water then add the bag of ice. Then I turn on the jets. They perfectly mix the icy water. I HATE getting into an ice bath. But it seems to help my recovery and I feel better than I otherwise would the next day. I still think it's stupid that the tub contributed to our buying decision but I'm glad that it's at least being used now!
PRE RUN
weight = 163#
FRS concentrate & oatmeal w/skim milk
POST RUN
2 SlimFast
Later, water, chocolate milk, multivitamin, Postum & ginger snap granola w/skim milk
Friday, January 2, 2009
Slow Stretch Out
OBJECTIVE
3 mi. slow (>8:38/mi.)
ACHIEVED
3.01 mi.@ 8:45/mi.
6:19 AM 64° 95% 8 mph
Rolled out for an easy little run to stretch my legs. My lower abs were a bit sore and my legs were slightly sluggish.
PRE RUN
nothing
POST RUN
Weight = 161.0#
Water, multivitamin & GrapeNuts w/skim milk
3 mi. slow (>8:38/mi.)
ACHIEVED
3.01 mi.@ 8:45/mi.
6:19 AM 64° 95% 8 mph
Rolled out for an easy little run to stretch my legs. My lower abs were a bit sore and my legs were slightly sluggish.
PRE RUN
nothing
POST RUN
Weight = 161.0#
Water, multivitamin & GrapeNuts w/skim milk
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