Training Schedule: August 9 - 16

Proprioceptive Cue: Running on Water

Sunday - Rest

Monday - Base Run + Drills
8 mi.@ 7:46 - 8:36
steep hill sprints 20 sec.
one-leg hop 20 sec.

Tuesday - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5x1K intervals @ 5K pace w/3-minute active recoveries
1.5 mi. cool down @ 8:37-9:47

Wednesday - Recovery Run
2 - 6 mi.@ recovery pace

Thursday - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
5 mi.@ 10K pace
1.5 mi. cool down @ 8:37-9:47

Friday - Recovery Run
2-6 mi.@ recovery pace

Saturday - Progression Run
15 mi. (first 8 mi.@ base pace then gradually increase pace every mile; run last mile @ half-marathon pace)

Richard Bouchard Memorial 10K

6.13 mi.@ 41:17

7:09 AM 54° 65% 2 mph

41:17 (Garmin) (official time [40:32] was definitely wrong)
6.13 mi. (Garmin)
Sixth place overall
First place age group and masters


My plan was to race. I generally raced well. The winner was a former collegiate runner and finished around 33. It was clear from the start I wouldn't be spending much time with him. A few other young guys went with the leader. I hung back and picked off a few after the 5K and 10K route split after about .5 mile. Around Mile 2, I was running with another guy who I suspected was a masters runner (I was right. After the race, I found out he was in my age group.) I suggested that we work together. He agreed then promptly fell in behind me. Where he stayed until I got separation a little before Mile 5.



I passed another guy in the sixth mile. Two other guys running together had a huge gap on me. I elected to gradually press the pace hoping they would fade. They didn't. In hindsight, I wish I would have immediately focused on catching them as soon as passing the other runner. They most likely had an insurmountable lead but I failed to give myself a chance by just settling in.

I finished strong and felt good doing it. I probably had a little too much left in the tank at the finish.

Overall, I'm pleased with my race. If this were a certified course, it would have been a new PR by 39 seconds.




Each of my three sisters ran today. So did my wife and son, two brothers-in-law and a niece. It was a fun day for all of us to share together.

In it to Win It

I've been guarded about my objectives for this morning's 10k. I'm going to run it like a race, stay in touch with the leaders (within reason), and take a run at winning it. Of course it's all dependent on who else shows up.

I took an easy 2-mile stroll down memory lane yesterday. I didn't feel particularly good or bad ... maybe a bit sluggish from Thursday's tempo and plane ride.

Hope to have a good run and good news to report later.
Sent from my Verizon Wireless BlackBerry

Fort Lane Loop Extended

OBJECTIVE
2 mi.@ 8:37-9:47

ACHIEVED
2.19 mi.@ 8:59

7:07 AM 51° 60% 0 mph

Took the loop around Fort Lane at a recovery pace. I little soreness/stiffness in legs; most likely from yesterday's tempo run and/or sitting on a plane coming to Utah last night.

PRE RUN


POST RUN
water & cereal w/1% milk

The Course

Here are my maps of the course for Saturday's race. The course is very tactical and I'll have comments about strategy later. Stay tuned ....

The Ever-So-Fine Line

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3.5 mi. @ 6:39
1.5 mi. cool-down @ 8:37-9:47

ACHIEVED
dynamic stretch
1.51 mi. WU
3.5 mi.@ 6:38 (6:33/6:34/6:48/6:34 [0.5 mi.])
1.67 mi. CD

5:39 AM 79° 90% 0 mph

I guess you know you have your training paces dialed in when it's hard to time hit your times but still obtainable with focused effort.

I ran with my new Musha's again today. Wanted to see what they felt like for speed. They were fine. The 3.5 mile tempo was a challenge (it probably wasn't supposed to be as challenging as it was). I held a decent pace through two miles but was slipping. The pace was about 5 seconds faster per mile than my targeted pace. The third mile was a disaster. I was sucking wind and struggling to find any rhythm. I stuck to it and pushed really hard through the last half mile and especially the final quarter to get the overall pace back in line with my training goal for today. This isn't supposed to be how a tempo run works but I suppose I can say I hit my goal on a challenging morning run.

I wonder if I had pulled it back ever-so-slightly over the first two miles and last mile and a half would have felt any different? That's what I mean by having it dialed in about perfectly. If I go faster than the goal, I have trouble finishing the distance at the goal pace.

PRE RUN
weight=163
water

POST RUN
SlimFast, multivitamin & oatmeal w/flax, brown sugar & 1% milk

Nothing Like a New Pair of Shoes

OBJECTIVE
2-6 mi.@ 8:37-9:47

ACHIEVED
4.07 mi.@ 8:37

6:37 AM 79° 93% 0 mph


Easy recovery run after yesterday's intervals. I got new shoes, racing flats, yesterday so took them out for their maiden voyage. The Mizuno Musha's are light and felt comfortable on my foot especially around the heel. The toebox seems wider than my Wave Riders and deeper than my Lunar Trainers. The unique difference that I'm not too sure about yet is how rigid the bottom feels. I think it must be to make up for the limited cushioning but there doesn't seem to be much flex to the shoes. I'll give them a good test tomorrow on my tempo run.

PRE RUN
weight=163
water

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk

3x1k Intervals

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3 x 1K intervals @ 6:25 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47

ACHIEVED
dynamic stretch
1.50 mi. WU
6:22/6:24/6:20
1.50 mi. CD

Total distance = 5.61 mi.
Total time = 48:57

5:18 AM 77° 93% 0 mph

Had a decent run this morning. I was working hard to hit the intervals but made it and felt pretty good doing it.

PRE RUN
weight = 163
water

POST RUN
water, multivitamin & frosted mini wheats w/1% milk

Off to a Good Start

OBJECTIVE
6 mi.@ 7:46-8:36
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

ACHIEVED
6.17 mi.@ 8:14
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

5:56 AM 77° 92% 5 mph

Good start to the week. Felt pretty good.

PRE RUN
weight = 164.5
water

POST RUN
weight = 161.5
water, multivitamin & oatmeal w/brown sugar & 1% milk

Training Schedule: August 2 - 8

Proprioceptive Cue: Pulling the Road

Sunday - Rest

Monday - Base Run + Drills
6 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

Tuesday - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

Wednesday - Recovery Run
2-6 mi.@ recovery pace

Thursday - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace

Friday - Recovery Run
2 mi.@ recovery pace

Saturday - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10K tune-up race
1.5 mi. cool-down @ recovery pace

Thankfully, last week is behind me. I've rolled this recovery week forward so I can have the full week of preparation for the upcoming 10K on Saturday. This won't be a PR attempt because the course isn't certified (I actually believe it's between 0.1 and 0.2 miles short.) However, it is a race and I plan to run it accordingly (more on my strategic and tactical plans later in the week). I really need a solid, consistent week. Rest and nutrition will be important and I intend to be disciplined with both all week long.

Tough, Long Run

OBJECTIVE
16 mi.@ 7:46-8:36

ACHIEVED
15.25 mi.@ 8:43

5:42 AM 81° 87% 5 mph

"Enjoyed" a challenging long run with the group this morning. Randy, Stacey, and I tracked +15 miles (a bit short of my 16-mile plan). Biff and Jonathan started with us. Biff took a shortcut back after about 7.5 miles and Jonathan broke off when we were close to the cars before circling Memorial Park to end it. William met up with us shortly after Biff broke off and finished with us.

No one had a particularly good run today. Even talking to Wayne's group in the parking lot, it was a tough day for them too. It simply had to be the heat and humidity. The normal pace can't be sustained under the conditions. This run did, however, salvage the week for me.

I went to work from the run and felt lousier as the day progressed.

PRE RUN
water, oatmeal w/brown sugar & 1% milk

POST RUN
SlimFast & water
Later, blueberry & cherry smoothie

Easing Back onto the Horse

OBJECTIVE
2-6 mi.@ 8:37-9:47

ACHIEVED
4.03 mi.@ 8:45

6:35 AM 81° 94% 6 mph

Just trying to put yesterday's debacle behind me and carry on. Two developing theories: First, I haven't put my body back on Central Daylight Time since my trip to California last week. Second, with the heat index around ~90°, it's just going to be much more difficult to hit my prescribed times.

PRE RUN
weight=163
water

POST RUN
weight=161
water, multivitamin, oatmeal w/flax, brown sugar & 1% milk

Abort, Abort, Abort

OBJECTIVE
dynamic stretching warmup
1.5 mi. warm up
4.5 mi. tempo run @ 6:39
1.5 mi. cool down

ACHIEVED
dynamic stretch
1.61 mi. WU
1.76 mi. tempo @ 6:45
1.32 mi. CD

6:40 AM 81° 94% 7 mph

I have no idea what happened this morning but it wasn't good. It was reminiscent of the Austin marathon when my goal just slipped away without being able to do anything about it. I was working hard right from the start of the tempo. Nothing was going to be easy today. The more I put into it the farther I fell off the pace. Less than two miles in, I bagged it. No injury, no cardio distress, no ... nothing ... other than I seemingly sucked this morning!

This week is turning into a disaster as far as training goes. This is disappointing on the heels of last week's solid training and next week's pull back for the 10K. I feel like I'm in some sort of training malaise that I hope to shake ... right away.

PRE RUN
weight=163
water

POST RUN
water, multivitamin & frosted mini wheats w/1% milk

Kicking Through Intervals

OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
4 x 1K intervals @ 6:25/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47

Total time = 6.95
Total distance = 59:00

ACHIEVED
dynamic stretching
1.54 mi. WU
5:59/6:01/6:05/6:03
2.13 mi. CD

6:13 AM 79° 89% 6 mph

Had a really good run today although I would not have guessed it would be a good one before I walked out the door.

My legs felt okay and I felt better rested than I have been in awhile. I hit the first interval hard and found that I dropped below 6 minute pace with surprising ease. I pulled it back a bit telling myself, "It's not how fast you run the first one, it's how fast you run the last one." I eased in at 5:59. The intervals became increasingly challenging but I still came in significantly faster than my 6:25 pace goal for each one. I realized today that this workout isn't all that different than the single weekly speed session I was doing last summer using Tinman's training concepts. Last summer, I would run 6 x 2 minutes at 6:26 pace and add an additional interval each week. This summer I'm effectively doing 4 x 4 minutes at 6:25 pace while adding an interval per week. The extended duration this summer seems to suggest I'm running better this summer. I remember last year's workouts being really tough.

Not to get too exuberant, I realize that my legs are feeling better than they should. I skipped yesterday's 8-miler. My body was telling me I needed rest (specifically sleep) to make up for lack of it while on vacation. Surprisingly, I chose to listen to my body and gave myself the day off. In addition, I juggled last week's schedule so my long run was Thursday rather than Saturday. This put more days recovery between my last long run and today's intervals. Of course, I did have a hard tempo run last Friday.

PRE RUN
weight=163.5
water

POST RUN
weight=159
SlimFast, oatmeal w/almonds, flax, brown sugar & 1% milk

Training Schedule: July 26 - August 1

Proprioceptive Cue: Navel to Spine

SUNDAY - Rest

MONDAY - Base Run + Drills
8 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

TUESDAY - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace

THURSDAY - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace

FRIDAY - Recovery Run
2-6 mi.@ recovery pace

SATURDAY - Endurance Run
16 mi.@ base pace

base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39

Given the fact that I was on vacation traveling most of last week, I had a good training week. Except for my long run being a couple miles short and a bit slow of the scheduled pickup, I hit pretty much everything else for the week.

I need to keep the momentum this week and have a good, solid week. I'll be pulling back next week in anticipation of the 10K race on August 8.

Buena Park "Star Route"

Objective
8 mi.@ 7:46-8:36

Achieved
8.06 mi.@ 8:22

6:05 AM 69° 77% 0 mph

I'm wearing down from suboptimal nutrition and sleep.

Left the hotel and went out and back one-mile in each direction.

Pre Run

Post Run
Orange juice
Later, egg with English muffin, sausage

Finding the Tempo in Garden Grove

Objective
Dynamic stretching
1.5 mi. WU
4 mi. Tempo @ 6:39
1.5 CD

Achieved
stretching
1.51 WU (9:08/mi.)
4.00 mi.@ 6:37 (6:38/6:36/6:43/6:29)
1.53 CD (8:35/mi.)

5:48 AM 70° 78% 3 mph

Good tempo run was a challenge. Had a few stops and starts at traffic lights which effectively voids this as a "true tempo" run but it's a good substitute given I'm and running in an unfamiliar area while traveling.

This pace feels like it's right on the threshold of "something" for me. ... Perhaps my threshold pace ... ???

Pre Run
Nothing

Post Run

Orange juice and cereal

Wow!

Objective

Not sure what to say here. Started out as an 8 miler. I guess this ends up being my scheduled 14-miler.

Achieved
12.18 mi.@ 7:52

5:45 AM

I really don't know what happened today. This started out as a hopeful 8-miler with sore legs from yesterday. Once I got going though the entire run felt downhill. It was one of the strangest things I've experienced running. I thought I'd go out two miles from the hotel, turn south for two miles then run back the same way. Once I got going, I realized I was going to be "close" to the apartment we used to in. That was pre-running days ten years ago so I was fuzzy on distance and directions but kept going. I was curious to see the old place. I wondered if it was still there or renovated,etc. I pressed on and reached the apartment in the EXACT same condition as we left it ten years ago. It was a bit anticlimactic.

I felt good getting there except for a tweak to my right ankle on the Colorado Street sidewalk. But even that didn't slow me. I had concern about the return since I wasn't planning to go this far. I pressed it slightly as I worried a bit that the other 13 in the group my be waiting for me or wondering where I was. I clipped off the last few miles at 7:46/7:47/7:13/7:14 and felt good doing it.

I think the great weather and circumstances combined from a great run today.

Pre

Nothing

Post

Orange juice, apple juice, water and raisin bran w/2% milk

Rollers

OBJECTIVE
2-6 mi.@ 8:37-9:47

ACHIEVED
3.42 mi@ 8:37

5:27 AM 67° 85% 1 mph

Got out of the hotel room and just took off. Had no idea where I was going or how far. Caught some good rolling hills which felt good for a change from the Houston flats I usually run.

PRE RUN
nothing

POST RUN
strawberry banana smoothie & pumpkin bread

OBJECTIVE
2-6 mi. @ 8:37-9:47

ACHIEVED
5.14 mi.@ 9:02

5:40 AM 81° 84% 6 mph

Just an easy, uneventful recovery run this morning.

PRE RUN
weight=165
water

POST RUN
water, multivitamin, cashews & oatmeal w/brown sugar & 1% milk

How Does a Kilometer Feel?

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3x1K @ 6:11/mi. pace w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47

ACHIEVED
1.5 mi. WU
6:04/5:57/6:02
1.5 mi. CD

This was a tough run. I felt tired throughout. I suspect I could have used an extra recovery day from Saturday's 13-miler ... ???

I think the training theory at play here is to stretch the 400 meter intervals that I've been doing on the track the past four weeks. I had a bit of trouble conceptualizing - and therefore pacing - a 1 kilometer interval. I intuitively know what 800 meters is but one kilometer is an increment that I'm not familiar with in my running. I'll get a better handle on it over the next few weeks.

PRE RUN
weight = 163
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk

Training Schedule: July 19 - 25

Proprioceptive Cue: Falling Forward

Rest

Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds

1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

Recovery Run
2-6 mi. @ recovery pace

Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace

Recovery Run
2-6 mi. @ recovery pace

Progression Run
14 mi. - first 7 mi.@ base pace then negative mile splits until last mile @ half-marathon pace

base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
half marathon pace = 6:59

This week begins the "Build 2" phase of my marathon training. The training objectives over the next four weeks are to build endurance; increase my fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace.

This will be a challenging block of training that I'm looking forward to. I've also got the Richard Bouchard Memorial 10K to look forward to during this training block. I know I won't be peaking for that race but I still have high hopes for a good performance there.

This week is going to be a challenge as I'll be traveling some and I'm not exactly sure how I'm going to get my runs in. This is why I didn't set a particular day for each workout. I'm just planning to take them as they come and do my best to get them all in.

Slow Roll

OBJECTIVE
13 mi.@ 7:46-8:36

ACHIEVED
13.14 mi.@ 8:58

5:52 AM 78° 77% 0 mph

I was happy to get back with the group for a run. Today's contingent consisted of Josh, Randy, John, Augie, and me. Randy created a nice route for us from Memorial Park down to Rice University and part way around the campus loop then back to Memorial Park.

I was a bit worried this morning before leaving the house because I was "feeling" my left IT band. This is never a good thing. I have got to get back to doing my physical therapy exercises to avoid having any downtime with my ITB. My theory is that the flare up is due to the speed work in my current training program. I'm running intervals on Tuesdays and repeats on Thursdays. My ITB blew up originally (late 2007) when I was on the Furman training program with two speed sessions per week. Last summer I didn't have any problem on Tinman's program with only one speed session per week. Maybe I've stumbled on the correct cause-and-effect relationship here ... ???

Anyway, I was unsure of what today's run would bring. I wore my newest/best shoes and hoped for the best. Fortunately, the pace was modest and I didn't have any problems.

It was good to get back together with my running friends and hear Randy's and Josh's accounts of their IronMan experiences in Idaho last month.

PRE RUN
oatmeal w/brown sugar & 1% milk

POST RUN
SlimFast

Keepin' It in the Recovery Zone

OBJECTIVE
2-6 mi.@ 8:37-9:46

ACHIEVED
4.06 mi.@ 8:53

6:00 AM 77° 89% 0 mph

An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.

Got word that the group is getting together for tomorrow's long run. Happy to hear it.

PRE RUN
weight = 162
water

POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk

Mile Repeats Ain't Easy for Me

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47

ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD

Total distance = 6.73
Total time = 56:12

5:20 AM 75° 100% 0 mph

No wonder it felt like I was running in a sauna. It was 100% humidity this morning!

During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.

Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!

Recovery run tomorrow ....

PRE RUN
water

POST RUN
SlimFast & multivitamin

OBJECTIVE
2-6 mi.@ 8:37-9:47

ACHIEVED
4.06 mi.@ 9:08

4:52 AM 78° 88% 2 mph

Focused on keeping this recovery run "easy". Also, spent time working on my cue for the week of "running against the wall".

PRE RUN
weight=164
apple juice

POST RUN
SlimFast & multivitamin

Pleasant Intervals ... An Oxymoron ... ???

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47

ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD

Total distance = 7.79 mi.
Total time = 1:10:22

5:20 AM 78° 90% 7 mph

The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....

Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.

A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).

PRE RUN
water & cherry FRS

POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk

Uneventful 5-miler

OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.

ACHIEVED
5.15 mi.@ 8:27

5:58 AM 77° 94% 4 mph

Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.

PRE RUN
water

POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk

Training Schedule: July 12 - 18

Proprioceptive Cue: Running Against a Wall

SUNDAY - Rest

MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 2x20 sec.

TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace

THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace

FRIDAY - Recovery Run
2 mi.@ recovery pace

SATURDAY - Endurance Run
13 mi.@ base pace

recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)

Last week wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.

I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.

Where's the Crew??!!???

OBJECTIVE
14 mi.@ 7:46-8:36

ACHIEVED
14.13 mi.@ 8:31

6:20 AM 75° 99% 1 mph

Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).

No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.

This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).

Glad to have it done.

For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.



PRE RUN
weight=163
water & cereal w/1% milk

POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin

Easing It at Recovery Pace

OBJECTIVE
2-6 mi.@ 8:37-9:46

ACHIEVED
6.16 mi.@ 9:02

6:04 AM 79° 94% 2 mph

Really feeling yesterday's intervals in my legs (and most likely still not recovered from Saturday's race). Just took it really easy over the course of the run today. No need to push it today. I've got mile repeats tomorrow.

PRE RUN
water

POST RUN
water, calcium & vitamins A & D, frosted mini wheats w/1% milk

Hammerin' Out the 400's ... in the Rain

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
12 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46

ACHIEVED
1.94 mi. WU
dynamic stretching
87/89/88/90/88/84/83/85/85/83/82/85
1.73 mi. CD

Total miles = 9.53
Total time = 1:24:34

7:05 AM 75° 94% 8 mph rain

We've desperately needed rain here in Houston of late. It came this morning ... while I was running. Frankly, I didn't even mind that much.

My legs are still feeling the hills on the Peachtree course from Saturday. As a result I wasn't sure how today's intervals on the track were going to go. But I loosened up on the warm up over to the track then did some stretching before starting.

Last week I "cheated" between intervals by walking instead for jogging at a 8:37-9:46 pace. Today I felt surprisingly good during the first interval as 87 seconds felt easy. At that moment, I felt like I should be able to run them all day. So that prompted me to make the active recovery what it was supposed to be. Of course after the fourth interval I was sucking wind ... big time. I had hit it in 90 seconds (my slowest of the day) but I was only a third of the way through my set and felt myself falling off the cliff so at this point I started walking the 3-minute recovery periods. This cheat helped me get back on track. I did jog the recovery after the the ninth and eleventh intervals but it was really making a huge difference in my recovery for the next interval. Obviously I'm not getting the full benefit of the workout unless I'm hitting the recovery period at the recovery pace. So I've still got work to do. I think I've got another round of 400 meter intervals next week so I'll get at least one more chance to get it right!

PRE RUN
water & GrapeNut's w/1% milk

POST RUN
SlimFast & multivitamin
Later, smoothie (strawberries, blackberries, cherries, almonds, honey, flax, cranberry juice, yogurt)

... On Sore Legs ...

OBJECTIVE
7 mi.@ 7:46-8:36

ACHIEVED
7.24 mi.@ 8:19

5:57 AM 79° 89% 4 mph

There were some hills on the Peachtree course. I'm feeling them in my legs now! Soreness from the beginning of this run but I loosened up a bit over the last half of the run.

PRE RUN
lemonade

POST RUN
weight=159.5
water, multivitamin & oatmeal w/brown sugar & 2% milk

Training Schedule: July 5 - 11

Proprioceptive Cue: Axle Between the Knees

SUNDAY - Rest

MONDAY - Base Run + Drills
7 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.

TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace

THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace

FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace

SATURDAY - Endurance Run
14 mi.@ base pace

recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)

Last week I had a pretty good week. I missed a 7-mile base run on Tuesday but got everything else. I was able to hit my times in the speed workouts but didn't run the recoveries at "recovery pace" instead I walked. I also substituted a 10K - the Peachtree Road Race in Atlanta - for a 13-mile endurance run. There's a race on the schedule in a couple of weeks that I'll skip and run 13 miles instead. My 10K result suggests I'm either right on schedule or slightly behind in my overall fitness. I'll get another 10K tuneup challenge next month.

This week will be back to focusing on the first leg of my build phase. I'll be adding two reps to my 400 repeats and one more mile repeat. In addition, I'll be going 14 miles on Saturday's long run. I hope Stephanie's group is back in action for that one.

40th Annual Peachtree Road Race

Unofficial: 42:12

Happy with the result. Having a bit of "buyer's remorse" as I feel like I could have done better. I lost concentration a few times along the way.

You know you're in the Bible Belt when there are people "witnessing" on the sidewalks along the race course. An Episcopal bishop was blessing runners with holy water too.

The course was challenging with some decent up's and down's.

Easing It over a Few More Miles

OBJECTIVE
2-6 mi.@ 8:37-9:46

ACHIEVED
6.09 mi.@ 8:53

9:06 AM 82° 86% 4 mph

I got out for an easy recovery run this morning. I kept telling myself to take it easy. I've got the Peachtree Road Race in Atlanta tomorrow and there's no reason to go blow it out this morning! This is the first race that I've actually trained right through. I haven't pulled back my mileage or rested. I did reshuffle this week's workout order but that's it.

I'm flying standby later today and I'm concerned that the flight is already full. Hopefully they have a seat for me! It would be a huge disappointment to be left at home for this one.

The race forecast is currently calling for 70° and 70% humidity. That should be a relief after what I've been running in lately!

No records or PR attempt tomorrow. My "A" goal is 42:00 and would require an absolutely perfect day. My "B" goal is 44:00.

PRE RUN
weight = 164
water

POST RUN
SlimFast & multivitamin

Chewed Up

OBJECTIVE
2-6 mi.@ 8:36-9:47

ACHIEVED
6.09 mi.@ 8:49

6:20 AM 72° 97% 0 mph

Took this one slow and easy. Legs are feeling chewed up from two speed workouts earlier in the week. Hopefully I get some spring back in them for Saturday's race. I may take an ice bath tonight.

PRE RUN
weight = 163.5

POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & skim milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46

ACHIEVED
dynamic stretching
1.52 mi. WU
6:31/6:36/6:38
1.51 mi. CD

7:24 AM 77° 89% 2 mph

I missed yesterday's run. I was beat up from yesterday's track work and the fact that I spent Monday in the car taking Cam to camp in San Antonio then driving back. Monday evening I met an old friend for dinner while he was waiting to fly home at at the airport.

This morning I was still feeling a bit flat. I struggled over the last half to third of each mile interval. I hit all of my times but cheated in that my "active recoveries" between intervals consisted of walking rather than jogging at a recovery pace. This, of course, allows my heart rate to "catch up" before starting the next interval. I realize this blunts the training benefit of this workout but justified it given this morning's heat index and how I was feeling.

Now I have a couple of easy days before Saturday's race. I'm not sure what my goal for Saturday is going to be. I think the very best case scenario is 42:00 but that probably isn't realistic given the crowd and weather. I could be closer to 43 or 44.

PRE RUN
weight=162.5
water

POST RUN
SlimFast, multivitamin & oatmeal w/almonds, brown sugar, ground flax seed & skim milk

On Top of It!

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
10 x 400m @ 92 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46

ACHIEVED
2.00 WU
87/81/85/85/84/86/85/84/84/79
1.99 CD
Total distance = 8.11
Total time = 1:20:23

5:20 AM 76° 94% 0 mph

This was a good workout. It didn't feel like it was going to be that good as I started out. I easied it over to the high school track then cranked out 10 repeats. There were about 40 cars in the parking lot which was unusual. Apparently some "boot camp" type training was in progress and using the football field.

The first interval felt relatively easy. I hit it in 87 seconds. From there, things just got better. I was on top of my times for each of the intervals. By the 8th interval, I was feeling spent but was still able to keep it together.

This is the kind of workout that feels good while I'm doing it and even better when I'm done.

PRE RUN
water, oatmeal w/brown sugar & skim milk

POST RUN
SlimFast, multivitamin, and GrapeNuts w/skim milk

Training Schedule: June 28 - July 4

Proprioceptive Cue: Feeling Symmetry

SUNDAY - Rest

MONDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
10 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

TUESDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

WEDNESDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace

THURSDAY - Recovery Run
2-6 mi.@ recovery pace

FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace

SATURDAY - 10K Tune-up Race
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
Peachtree Road Race 10K
1.5 mi. cool-down @ recovery pace

recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)

Last week began the Build 1 Phase of training. I had a good week as I logged a little over 40 miles for the first time in three weeks and recorded a 12-mile long run. I did feel a little worn down late in the week. I just need to be more aware of my sleep requirements as the mileage builds.

Build 1 Phase continues this week. Although I'm altering the schedule a bit to accommodate the Peachtree Road Race in Atlanta on Saturday. I'm actually two weeks ahead of schedule for this tune-up race and the original schedule only calls for a 5K. However I wanted to run Peachtree and got pulled in the lottery. I still plan to keep the intensity this week but I'll be a bit short on mileage. I've also front loaded the training week in an effort to give myself a slight recovery opportunity prior to Saturday's race. I'm curious to see how Saturday goes. The weather conditions, course, and crowd should preclude a PR opportunity so I'm just looking for a solid, even race with the opportunity to gauge my fitness.

Running in Quicksand

OBJECTIVE
12 mi.@ 7:46-8:36

ACHIEVED
12.02 mi.@ 8:29

5:57 AM 79° 93% 5 mph

I ran solo from the YMCA this morning. It was a warm, humid morning so I eased myself into it. I generally felt fine until a little less than 3 miles to go. At that point I felt like I was running in quicksand. Then to add insult to injury (mental), it felt like someone handed me a piano. (Okay enough with the cliches already.) I'm trying to say the final couple of miles were tough. I haven't gone this distance since the half marathon 6 weeks ago ... and it felt like it! Looking at the details of my run the pace dropped off some over the last couple miles but it wasn't too bad. I just think the weather caught up with me. I was also trying to complete the run without any water or nutritional supplements. Even though I ate and drink before starting out, I reached for my Carb BOOM! energy gel with about 4 miles to go and stopped for a drink with about 3 miles left.

I was glad to get this one in. I'm also happy that tomorrow is a rest day. I worked up a huge blister on my right, big toe. Hopefully tomorrow's rest gives the blister a chance to clear up a bit.

PRE RUN
weight = 163
water

POST RUN
SlimFast
Later, water, multivitamin & strawberry smoothie

Alternate Plan

OBJECTIVE
2-6 mi.@ 8:36-9:47

ACHIEVED
3.01 mi.@ 8:54

8:53 PM 88° 49% 7 mph

My run didn't happen this morning. I got up but was feeling beat up and lazy. I'm sorry to admit that six miles seemed like a long ways and a big commitment today.

Off to work I went with a loose plan to run later in the day. Temperatures pushed into triple digits this afternoon.

I waited until the sun had set and stopped at Memorial Park for a loop before going home. On days like today, I just need to remember that it's a recovery day and the schedule calls for 2-6 miles; not 6 exclusively.

PRE RUN
water

POST RUN
hamburger, apple slices & orange drink

OBJECTIVE
dynamic stretching
1.5 mi. warm-up @ 8:36-9:47
2 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47

ACHIEVED
dynamic stretching
WU - 1.51 mi.
6:36/6:35
CD - 1.52 mi.

Total distance = 5.41 mi.
Total time = 45:06

5:12 AM 81° 79% 4 mph

It was noticeably warmer this morning. I figured that may cause me to be slower than planned for my mile repeats. Fortunately, I was only scheduled for 2 and fortunately I was able to come in very close to my planned 6:39. The second one was tough though. With the heat, humidity, and only a 2 minute recovery in between repeats, I was sucking wind pretty good during the middle half of the second mile. I held it together though and was able to stay close to the targeted pace then pulled it out over the last quarter mile.

I've got a good training week going. I'm looking forward to an easy recovery run tomorrow then 12 miles on Saturday.

PRE RUN
weight=163.5
water

POST RUN
SlimFast, multivitamin, water, & frosted mini-wheats w/1% milk

Just Let Me Sleep

If you see me napping, DON'T wake me up. I'm training.

New York Times To Improve Fitness, Try Sleep

Recovery

OBJECTIVE
2 - 6 mi.@ 8:37-9:46

ACHIEVED
6.17 mi.@ 9:01

5:31 AM 73° 94% 2 mph

My legs were still pretty shredded from yesterday's speed workout on the track (maybe it was the shoes ... the Nike Lunar Trainers are not my friends!). I took today's run the the maximum scheduled distance but took it slow. I made it a true recovery run. I've got another key workout tomorrow and I want to be ready to hit it strong.

PRE RUN
weight = 165.5
water

POST RUN
weight = 161.5
water, multivitamin & low-fat, cinnamon & almond granola w/1% milk

Back to the Track

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 6:11 pace (92) w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

ACHIEVED
dynamic stretching
2.00 mi. WU
92/82/80/82/82/82/84/78
1.91 CD
Total distance = 7.27 mi.
Total time = 1:10:19

5:33 AM 73° 100% 0 mph

I hammered this workout pretty good ... and felt decent doing it too. It's been a while since I've been on the track for intervals. Maybe my body and mind (???) missed it! It was another humid morning (can't get higher than 100%, can it?). Even with the temperature at 73°, it was very hot. While running over to the track, I decided that I had a choice today: I figured the heat index would be adding time to my splits ... maybe something like 4 seconds for each 400. If I'd calculated correctly, my adjusted goal time would be 96 rather than 92. I decided I'd try hitting the 92 then adjust from there if necessary. In order to give myself a chance, I decided that rather than jog my recoveries between intervals that I'd walk. I honestly don't know if this is a form of "cheating" or not. Obviously I'm giving myself an improved chance at full recovery by walking rather than jogging.

Anyway I hit 92 on my first 400. I felt "okay". I hadn't pushed it and felt it was a comfortable pace. On the second 400, I popped an 82 and kind of lived there for the rest of the session. I didn't look at my Garmin during the 400's. I just ran them by feel until hearing the 5-seconds-to-finish indicator - then I'd look down and ease to the finish.

I'm happy with my consistency and happy with how I felt overall. I am wondering about my potential cheating by walking though. Did I shortchange today's efforts by doing so?

PRE RUN
water

POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk

CUJO!

OBJECTIVE
7 mi.@ 7:46 - 8:36
stiff-legged running 2x20 sec.
running no arms 2x20 sec.

ACHIEVED
7.06 mi.@ 8:19
stiff-legged running 2x20 sec.
running no arms 2x20 sec.

5:41 AM 74° 98% 0 mph

I went out and back to Wimbledon Forest Drive then added on two loops around the block at home this morning. It was a steamy, humid morning. My legs felt fine and everything was generally good until about the 5 mile point.

I saw a lone dog ahead on the right side of the street. He was a large, black dog meandering around sniffing things. As I approached, I edged to the far left side of the road. As soon as I passed, he ran toward me growling with teeth bared. I turned hard to face him and yelled out something. He stopped in his tracks. Each time I turned to continue he moved aggressively toward me again. Realizing I couldn't turn my back on him, I slowly walked backwards for about sixty yards until he let me out of his range. The whole encounter gave me quite a jolt of adrenaline.

PRE RUN
weight = 163.5
water

POST RUN
water, multivitamin & GrapeNuts w/1% skim milk

Training Schedule: June 21-27

Proprioceptive Cue: Butt Squeeze

SUNDAY - Rest

MONDAY - Base Run + Drills
7 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.

TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace

THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
2 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace

FRIDAY - Recovery Run
2 - 6 mi.@ recovery pace

SATURDAY - Endurance Run
12 mi.@ base pace


recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)

Last week wrapped up the base phase of my marathon training cycle. The objectives for that phase were to build aerobic capacity and endurance, increase injury resistance, and increase muscle activation capacity.

This week begins the "Build 1 Phase". The objectives of this phase are to continue building aerobic capacity and endurance, increase fatigue resistance at 3,000 meter pace and 10K pace.

I get the opportunity to spend time on the track during this cycle.

I will also have a tune-up race during this phase. The Peachtree Road Race in Atlanta on the Fourth of July will give me a chance to assess my overall fitness. With 55,000 other runners and high humidity and temperature, this race doesn't set up for me to make an attempt at a PR. I also don't plan to pull back my training at all for it. So it truly will be a training run.

Informal with ChampionsFit

OBJECTIVE
8 mi.@ 7:46-8:36

ACHIEVED
8.01 mi.@ 8:29

6:06 AM 75° 94% 2 mph

Met up with ChampionsFit at the Y for this morning's run. I haven't run with them for about a year so I only recognized a couple people. Went out with the lead group that included Tony, Seth and a couple other guys. I felt okay and was glad I had others to run with even though the conversation seemed a bit forced. I turned at 4 miles and Tony turned with me. The others continued on. Tony and I progressively picked it up over the return trip. I think it was one of those testosterone things. You know ... neither of us was really sure what the other was capable of but wasn't going to do anything to reveal weakness. I know, the whole thing is stupid but it's real nonetheless. It was fine with me as I was feeling pretty good and since we started the run slowly, the last couple miles around 8:00 per mile was fine to get my average pace for the run within the target range.

Hope to rest and relax over the rest of the weekend. I want to be well for Monday morning's run and the training week to come.

PRE RUN
Frosted Mini-wheats & skim milk

POST RUN
SlimFast
Later, water, multivitamin & "kitchen sink" smoothie (skim milk, plain low-fat yogurt, almonds, flax, banana, strawberries, blackberries, blueberries & honey

Lost Week

OBJECTIVE
6 mi.@ 7:46-8:36

ACHIEVED
6.17 mi.@ 8:25

5:07 AM 75° 94% 4 mph

I don't use Twitter so I don't really "get it" but isn't it just like the old telegram except you don't have to visit the local operator to transmit?

Here's my tweet-like catch for the past few days:

Woke up Tuesday with tell-tale raw, dry throat. Flew to DC for meeting. During meeting looked out conference room window at Washington Monument. Flew back to Houston. Slept almost the whole way. Not feeling well.

Hoped Wednesday would bring better day. Got up to run. Felt lousy. No energy. Didn't run. Went to work. Came home asleep by 9 pm.

Thursday-repeat of Wednesday. Not sure what's wrong. Seems somewhat like a head cold or allergies but I don't think that's it.

Friday (today) - woke up feeling slightly better. Decided to run; probably wouldn't make me feel worse! Low energy but fresh legs lead to strange run.

Good news on Wednesday. Garmin sent me a brand new Forerunner 205. I sent mine to them last Friday after all the trouble I've been having. After two years, it's out of warranty but they replaced it with a new one. I wonder what the shareholders think about that ...? It's an additional cost to the company but they're buying loyalty and devotion with me ....

Hope I'm feeling back to my old self soon. I had designs on making up the runs I missed but I don't think that's wise. I'll just let them go. Hopefully it's not a setback in my training.

PRE RUN
water

POST RUN
SlimFast & multivitamin
Later, water, oatmeal w/flax seed, almonds, brown sugar, cinnamon & skim milk

... should have worn my running shoes to Washington DC yesterday ....

York Minster Loop

OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 20 sec.

ACHIEVED
~5.1 mi.@ 8:23
high knees 20 sec.
bounding 20 sec.

~6 AM

It's getting warmer these days. Supposed to hit 100° today. I'm glad I got this one in before it got close to the century mark!

I was sluggish to start but loosened up after a couple miles.

PRE RUN
weight = 163.5
water

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk

Training Schedule: June 14 - 20

Sunday - Rest

Monday - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 20 sec.

Tuesday - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace

Wednesday - Base Run
6 mi.@ base pace

Thursday - Fartlek Run
dynamic stretching warm-up
5 mi.@ base pace w/4x2 min intervals @ 3K pace "sprinkled in"

Friday - Base Run
6 mi.@ base pace

Saturday - Base Run
8 mi.@ base pace

Proprioceptive Cue: Floppy Feet

base pace = 7:46-8:36
recovery pace = 8:37 - 9:47
3K pace = 6:11


This is a "recovery" week which I'm happy to take. Although I'm generally feeling pretty good, the pull back comes at a good time. I also have a business trip this week that's going to make things a bit difficult schedule-wise but I'll figure out a way to get my runs in ... it most likely won't be exactly as scheduled above.

Make-up Run

OBJECTIVE
6 mi.@ 7:46-8:36

ACHIEVED
~6.1 mi.@ 8:05

~7 AM

This was a makeup run for the day I missed last Thursday. I ended up rolling Thursday's run to Friday and missing Friday's run so that's what I did this morning. I went out-and-back to Wimbledon Forest. It was a nice morning and even though I was feeling a bit sluggish, my actual pace was faster than it felt. This is a good thing on the heels of yesterday's +11 miler.

The upcoming week is going to be tricky since I'll be travelling a bit.

PRE RUN
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk

NEWSFLASH!

Just like Happy Days spun off Joanie Loves Chachi, the Today I Run blog has spun off the non-running but very entertaining Original versus Cover blog.

For those interested it can be found here http://originalversuscover.blogspot.com/.

Now back to your previously interrupted "running stuff" ....

Small Group

OBJECTIVE
11 mi.@ 7:46-8:36

ACHIEVED
~11.2 mi.@ 8:24

~6:35 AM

The group was small today: Steph, Stacey and me. It was a good run. We went down to Rice University and back from Memorial Park. As the temperature pushed into the 80's, I was wearing down at the end. It was very warm by the time we finished. We did a nice job of holding the pace around 8:25-8:30 throughout the run.

PRE RUN
weight = 163
water & oatmeal w/brown sugar & 1% milk

POST RUN
SlimFast
Later, water, multivitamin, strawberry/1% milk smoothie & chicken fajita/grilled onion taco

Goodbye to a Trusted Friend

OBJECTIVE
dynamic stretching warm-up
6 mi.@ 7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"

ACHIEVED
dynamic stretching
6.2 mi.@ 7:53 w/6x2 min. intervals

5:45 AM

I intended to run yesterday morning but after getting up and getting ready ... it didn't happen. My Garmin failed again before I even got going and in my determination to "fix" it, time slipped away from me and the run didn't happen. I figured I'd run after work. That didn't happen either as I got home around 9:30 pm. So no run yesterday.

I am now officially without my Garmin as I sent it for repair yesterday. I concluded it must be something to do with the rechargeable battery. The technician I spoke with reached the same conclusion. Since the battery is not accessible to the untrained, I had to send the device to Olathe, Kansas where it will be for "10-14 days". I didn't realize my dependence on that handy little unit until now ... when I don't have the option to use it. I suppose I'm addicted as it's been with me for almost every run over the past two years.

So this morning I ventured out with my trusty Ironman and relied on myself to recall where each of the "mile markers" along the way is. Needless to say, I don't really know how I did over the 6 2-minute intervals. I ran each of them hard but there's no way to know if I hit the 6:11 pace that was my goal. I tend to think I was generally a bit slow. But I got the workout in which is the big thing.

I may try to run tonight after work. Depending on how I feel and when I get away from the office. Tomorrow's run is 11 miles. I haven't heard if there's going to be a group run or not.

PRE RUN
water

POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk

Beat Up

OBJECTIVE
6 mi.@ 7:46-8:36

ACHIEVED
~6.1 mi.@ 8:24 (Garmin failed before starting the run.)

4:21 AM

My legs are feeling pretty beat up from yesterday's garage run. I also didn't get a good night's sleep last night. This led to a lackluster run.

My stomach was upset while running which is extremely rare for me.

Anyway at least the run is "in the books" and I'm on to my day ... which is going to be particularly busy.


PRE RUN


POST RUN
water, multivitamin @ Kashi GoLean cereal

Houston Hills?

OBJECTIVE
dynamic stretching
Warm up 1.5 mi.@ 8:37-9:46
6x2 min. hill repeats @ 6:11 w/2 min. active recoveries
Cool down 1.5 mi.@ 8:37-9:46

ACHIEVED
dynamic stretching (partial 3 of 8 ... that's all I could recall!)
WU .87 mi.
8:11/7:18/7:52/7:39/7:43/8:20
CD 2.10 mi.

5:46 AM 75° 94% 0 mph

I got a lead on a place near home to do a "hill workout". The struggle of course is to find any terrain with a sustained grade here in Houston. I remembered some people that I occasionally ran with a couple years ago talked about running in a parking garage. At the time I thought it was ridiculous. I dropped a note over to someone in the group and she told me about the Chasewood Bank parking garage. That's where I ended up this morning to give it a go.

Running on the incline was what I needed. All of the turns were not ideal. I don't think GPS triangulation works well in a concrete structure. Therefore, I'm not sure about my splits and distances. By the time I was done, I was ready to get out of there. The air was heavy and wasn't moving ... kind of like running in a sauna. Other than that it was good. The garage was six levels. Disappointingly I never made it to the top in 2 minutes. I came the closest on my first by making it +5 floors. I didn't ever make it that far up again. Since my recovery time was the same two minutes of run time, I would go down one or two flights of stairs to get back down to the ground in time to start again. I didn't see any traffic in the garage at all.

All in all, this is a good "hill" alternative for me. It's only a couple miles from the house and I can stage from the YMCA. Even though I missed all my splits, I think I came closer to getting what I needed out of the run than my "hill" runs the past couple of weeks.

PRE RUN
weight=160
water

POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats w/1% milk

Under the Full Moon

OBJECTIVE
6 mi.@ 7:46-8:36
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.

ACHIEVED
6.18 mi.@ 8:08
one-leg hop 2x20 sec.
sprints 2x20 sec. (still looking for anything resembling a hill!)

4:58 AM 66° 100% 0 mph

I'm feeling confident about my running right now which is a really nice thing. I know this can be fleeting so I'm just trying to avoid my tendency of over analyzing. I'm just going to enjoy it while I've got it and keep on track with my training plan.

PRE RUN
weight = 161
water

POST RUN
water, multivitamin @ oatmeal w/brown sugar & 1% milk

Training Schedule: June 7 - 13

SUNDAY - Rest

MONDAY - Base Run + Drills
6 mi.@ base pace
steep hill sprints 2x20 sec.
one-leg hop 2x20 sec.

TUESDAY - Hill Repetitions
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
6x2 min. hill repetitions @ 3K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace

WEDNESDAY - Base Run & Resistance Workout
6 mi.@ base pace

THURSDAY - Fartlek Run
dynamic stretching warm-up
6 mi.@ base pace w/6x2 min. intervals @ 3K pace "sprinkled in"

FRIDAY - Base Run & Resistance Workout
6 mi.@ base pace

SATURDAY - Endurance Run
11 mi.@ base pace


Base Pace = 7:46 - 8:36
3K Pace = 6:11
Recovery Pace = 8:37 - 9:47

Proprioceptive Cue: Driving the Thigh

One of those Sought-after Days

OBJECTIVE
10 mi.@ 7:46-8:36

ACHIEVED
10.07 mi.@ 8:21

6:07 AM 70° 81% 0 mph

This turned out to be a really good run. I would have never guessed it given that yesterday's run was so late (causing such a short turnaround) and by how I was feeling while running yesterday.

The group was back together again. It was really good to see Stephanie who was riding instead of running with us last week. She said it's been since the Houston marathon that we had seen each other. That was nearly 5 months ago!

Today's version of the group included Stephanie, Laurie, Stacey, Augie, Randy, Josh, William and me. The opening pace was slow as it's only two weeks until the Coeur d'Alene IronMan triathlon. Several in our group will competing in that event. I was happy with the pace and conversation given my expectations for today's run. While with the group, I never felt particularly good or bad; just happy to be out moving around on a beautiful morning.

We meandered around the Uptown area on a route Randy mapped for us. The total mileage for the route was a bit over 13 miles. I only needed 10 miles today and found a convenient place to split off from the group around the 6-mile mark. Laurie had planned to run the shorter distance with me but when it came time, she was feeling good and decided to stay with the group.

So I was on my own to get back to the park. Before splitting up, Steph and I had moved to the front and absent-mindedly picked up the pace while talking. Nothing too fast just more in the range of what we usually run. Once on my own, I thought I'd pick it up a little bit. I felt good and just went with it as I navigated the 610 feeder road to Woodway then Memorial Drive. I could see I was going to come up a bit short of 10 miles so rather than cut straight back to the park loop, I stayed on the picnic loop before crossing Memorial Drive to the park loop. I ran the park loop clockwise from there figuring that would get me close to the 10-mile mark. All the while, I was feeling really good. I had a nice rhythm going and just found a very comfortable groove. I tried to do nothing to upset this running euphoria. I wasn't sure where it came from but I wanted it to last!

My final mile splits were: 8:10/7:56/7:45/7:27. The really nice thing about these times is that I didn't feel like a was pressing in the slightest. They came at the end of a 40-mile week and after I had finished a decent 6-miler only about 9 hours earlier. I'll take this and hope that it's the sign of progress.

PRE RUN
water, oatmeal w/brown sugar & 1% milk

POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/1% milk

The Week Stays on Track

OBJECTIVE
6 mi.@ 7:46-8:46

ACHIEVED
6.02 mi.@ 8:32

8:40 PM 79° 57% 7 mph

Didn't get my run this morning. Feet are feeling bruised and sore. Think it's the Nike's and/or two speed workouts per week. Didn't want my solid week to fall apart so stopped at Memorial Park on my way home for two loops. Probably pay for it in the morning.

Odd thing happened after the run. A guy stopped by my car while I was stretching and thanked me for pacing him. I didn't even know that I had done anything other than pass him with about 1.5 miles to go.

PRE RUN
water

POST RUN
SlimFast, apples, hamburger & orange drink

Wimbledon Forest Fartlek

OBJECTIVE
dynamic stretching
6 mi.@ 7:46-8:36 w/6x90 sec.@ 3K pace (6:11) "sprinkled in"

ACHIEVED
dynamic stretching
6.20 mi.@ 8:03 (6:14/6:26/6:12/6:19/6:10/6:20)

5:42 AM 70F 86% 7 mph

The good ole fartlek .... I felt okay today after shaking off an ever-so-slight soreness in my legs. My 90 second bursts were a bit
sloppy time-wise. I was dodging traffic on Stuebner-Airline during my
second and sixth one. Nonetheless I need to tighten it up a bit.

I failed to get any resistance work in last night due to a late night at the office. I'm sure I could be a much better runner if work didn't keep getting in the way!

Today's miracle is that my Garmin lives! It's real shaky but made it through the entire run. I think it's something to do with the battery not being able to hold a charge anymore. This saga is to be continued, I'm sure.

PRE RUN
water

POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk

National Running Day

Apparently today is National Running Day. Who knew?

Wimbledon Forest Out-&-Back

OBJECTIVE
6 mi.@ 7:46-8:36

ACHIEVED
~6.1 mi.@ 8:14

6:14 AM

Legs still sore from last night's pounding. Loosened up about a 1.5-2 miles into it. Running with my trusty Ironman watch since the old Garmin checked out.

Planning to get resistance training later tonight.

PRE RUN
weight=160.5

POST RUN
water, multivitamin @ Kashi GoLean cereal w/ 1% milk

R.I.P. Garmin 205

After 2 years and over 400 runs, my Garmin 205 decided it had lived a full and useful life. It freaked out and died at the end of this evening's run.

On to a New Week

OBJECTIVE
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms

ACHIEVED
6.08 mi.@ 8:11
2x20 sec. stiff-legged running
2x20 sec. running no arms

6:15 AM 62F 97% 0 mph

A delight-some coolness awaited me this morning. It was very nice! I
felt good as I e felt eased over to Wimbledon Forest Drive and back
home. I reminded myself a few times that this is the equivalent of an
"easy" run under my old training regime ... effectively adding miles
while setting up for more challenging efforts later in the week.

Once back at the house, I did the drills. I'm sure anyone witnessing me hobbling up the road as fast as I could with stiff legs or while holding my arms in front of me in the shape of a huge basket wondered what in the world I was up to. Long story, short, people - I'm isolating certain muscles that don't get focused work while just running.

Looking forward to a good week.

PRE RUN
weight=163

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk

Training Schedule: May 31 - June 6

Sun. Rest
Mon. 6 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
Tue. dynamic stretching warm up
1.5 mi. warm up @ recovery pace
6x90 sec. hill repeats@ 1 mi. pace w/ 2 min. active recovery
1.5 mi. cool down @ recovery pace
Wed. 6 mi.@ base pace
resistance workout
Thu. dynamic stretching warm up
6 mi.@ base pace w/6x90 sec. intervals @ 3k pace "sprinkled in"
Fri. 6 mi.@ base pace
Sat. 10 mi.@ base pace

Pace Guide
recovery pace = 8:37 - 9:47
base pace = 7:46 - 8:36
1 mi. pace = 5:50
3k pace = 6:11

Together With the Group Again

OBJECTIVE
9 mi.@ 7:46 - 8:37

ACHIEVED
8.98 mi.@ 9:27 (Garmin lost contact with satellites over the last mile or two so I'm not exactly sure of distance or pace. We were slow though.)

5:56 AM 72° 80% 0 mph

The old group got back together for a run today. The run was actually blocked into two segments - a 9-miler and an 11-miler. I opted for the 9-miler only so I ran with the early group. Several are getting ready for an Ironman triathlon in Idaho in three or four weeks so they were running both legs. Running the early leg were: Randy, Josh, Jonathan, Aaron, John, Joe, Jill and me.

The run was nice. It was good to be back with the group and the weather was pleasant. Our pace was slow because of the 20-miler most were running today. The slower pace was fine with me following yesterday's double. My legs and body were sore from the "dynamic stretching" routine I did in the morning yesterday. Obviously using muscles I'm not used to hitting! I need to keep those stretches as part of my routine.

My Garmin flipped out when we went under an overpass with a little less than two miles left. It seems like it lost all contact for about a mile before finding itself. Of course this means my recorded time, pace, etc. is all questionable.

I'm looking forward to tomorrow's off day.

PRE RUN
weight = 161.5
water

POST RUN
2 SlimFast

Running Naked

OBJECTIVE
5.5 mi.@ 7:46-8:37

ACHIEVED
~5.8 mi.@ ~8:47

8:40 PM

Two loops at Memorial Park. I forgot my Garmin ... therfore I was naked!

PRE RUN

POST RUN
2 small hamburgers & orange Hi-C

Nice Morning Fartlek

OBJECTIVE
dynamic stretching
5.5 mi.@ 7:46-8:36 w/6x75 sec.@ 6:11/mi. "sprinkled in"

ACHIEVED
dynamic stretching
5.18 mi.@ 7:58
6:00/6:10/6:07/6:00/6:08/6:09

7:42 AM 71° 79% 2 mph

It was a nice morning and a nice run. I started late so I chose to avoid Cypresswood by just going out-and-back on York Minster. I mixed in the 75 second bursts and hit my targeted 6:11 pace for each. I generally started out fast then eased it in. I ran them like intervals instead of a true fartlek.

I got in all the stretching and expect sore legs from the routine especially the luges. They always get me pretty good.

My mileage was a little short due to the re-routing. But that's fine as I plan on running tonight after work then I'll be back on track for the week.

PRE RUN
weight = 161.5

POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk

"Forced" Off Day

I didn't get my run in today. Yesterday's wall-to-wall schedule caught up with me. Paige and I did have a nice dinner at Ibiza last night followed by an evening at the Hobby Center for Fiddler on the Roof.

The show was very good. The last time I saw it was at the Playmill Theater in West Yellowstone. The year would have been 1975, 1976 or 1978. That's a long time ago but I still remember much of the show. It was nice to see it again. Amazingly, the lead role of Tevye was played by Topol. This guy really was Tevye! After the first act, I said to Paige that it didn't even seem like he was acting. Upon the further review, the playbill revealed that he's played the role over 2,500 times including in the 1971 movie! I've since looked up Topol's age and he's 73. He's won a couple Golden Globes and been nominated for an Academy Award. I didn't know any of this before the show but it sure came through in his performance.

What does this have to do with running? Nothing. It has to do with why I didn't run today. We got home from the show after midnight so I got a late start to the day and ended up working late too.

Now I plan to proceed to break one of the cardinal rules of training: I plan to "make up" for the missed run by doubling up tomorrow.

Bounce Back

OBJECTIVE
5.5 mi.@ 7:37 - 8:36

ACHIEVED
5.64 mi.@ 8:19

5:58 AM 74° 97% 5 mph

Morning came fast! I wasn't sure how I would respond this morning after last night's run. It was a quick turnaround. At the outset, I had a bit a stiffness in my left foot from the pre-half marathon injury. I haven't noticed anything related to that injury for a few days now. The uneven ground and hills must have tweaked it ... ??? It loosened up once I got going.

Today's run ended up being fine. Even better than I expected. I felt pretty good and enjoyed the morning weather.

PRE RUN
weight 161

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk

Looking for Hills ... Dying on Hills

OBJECTIVE
Dynamic stretching
1.5 mi. warm up
6 x 75 sec. hill repeats @ 5:50/mi. w/2 min. active recovery
1.5 mi. cool down

ACHIEVED

2.83 mi. WU
6:42 / 7:13 / 6:52 / 6:54 / 7:00 / 7:28
2.65 mi. CD

8:06 PM 79° 77% 9 mph

Nothing went as planned for this run. I didn't know where I was going to find hills so I decided to wait until after work when I could go down to the bayou. Planned to go at 4:30 PM then come back to the office to take care of a project. Wouldn't you know someone drops by my office at about 4:15 for an impromptu meeting. Project starts at 6 pm (I've been at work since 7:45 AM). Project ends at 8 PM. I still haven't run yet .... arghhhh!

I skipped the "dynamic stretching" and headed out for the bayou. I figured I'd go over to the Shepherd bridge because that's the biggest hill I could think of. I knew it was going to be a bit farther to the bridge than the 1.5 mile warm up I was looking for but I just figured that would make up for the skipped stretching (I know, that's not how it works). It was farther than I remembered.

I sized up the hill from the bottom and choose the longest route I could see - a diagonal across the face of the hill (these are Houston hills people so don't imagine anything too drastic ... but there is a decent grade ....) I hit my watch and take off. I could tell I was too slow. At the top I checked my watch and still had about 30 seconds to go. Now what? I ran across the top trying to pick up the pace. The 75 seconds wrapped up and I was into my 2 minute recovery jog trying to figure out how to make these hills that were too short work. Long story, short. I ran the longest diagonal then came straight down and ran an long diagonal in the opposite direction. This isn't how this run was supposed to work out and I wasn't coming anywhere near my targeted time.

I finished it off and schlepped my way back to the parking garage at the office. It was about 9:30 PM. I still had to eat dinner and stopped at Chacho's drive-thru for a couple tacos on the way home.

My head hit the pillow at about 10:30 and I was asleep by 10:32. Obviously I need to find a better location to run this workout.

PRE RUN
water

POST RUN
SlimFast
Later, Chachos chicken fajita tacos - Mexico style (this was my reward for pounding the hills!)

Pulled Over

OBJECTIVE
5.5 mi.@ base pace
high knees 2x20 sec.
bounding 2x20 sec.

ACHIEVED
5.63 mi.@ 8:07
high knees
bounding

5:46 AM 66° 96% 0 mph

So I'm enjoying my Memorial Day morning run. Basking in the thought that there's no work for me today. Even though I started a bit later than usual there's hardly any traffic on the roads. I'm happy to be starting a new training cycle with an approach that I'm eager to try out. Today's prescribed distance of 5.5 miles is different than I've run before and while the drills following the run aren't new, I'm hopeful that they will improve my running efficiency.

I'm running along Cypresswood Drive by Meyer Park and I get "pulled over" by a Harris County sheriff for running in the road. "Do you know it's illegal to run in the road?" the officer asks me after getting my attention with a blast from his siren and a yell to, "Come over here!" I'm thinking this is going to be too easy to carve this muscle head to pieces but, resisting every urge and impulse I was experiencing, I just said "Yes, sir." to the man with the gun. I was just hoping it would be easier this way. And it was. "Get on the side of the road and get going," he said after reminding me it's Memorial Day and how do I expect cars to see me. This one-sided dialogue just invited too many possibilities. I'll just let them all go as I got up on the sidewalk-less side of the road and continued my interrupted run. Must be a slow day at the precinct! I'm only mad that I wasn't pulled over for running too fast!

PRE RUN
weight 162
water

POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk

May 24 – 30 Training Schedule

Sun: Rest

Mon: 5.5 mi.@ base pace
high knees 2x20 sec.
bounding 2x20 sec.

Tue: dynamic stretching warm up
1.5 mi. warm-up @ recovery pace
6x75 sec. hill reps @ 1 mi. pace w/2 min. active recoveries

Wed: 5.5 mi.@ base pace
resistance workout

Thu: dynamic stretching warm up
5.5 mi.@ base pace w/6x75 sec. intervals @ 3K pace "sprinkled in"

Fri: 5.5 mi.@base pace
resistance workout

Sat: 9 mi.@ base pace

Recurring Theme ... Still Sore ... and Slow

OBJECTIVE
4 mi.@ 8:04

ACHIEVED
4.04 mi.@ 8:36

5:28 AM 67° 92% 5 mph

I scrapped the scheduled tempo run today since I'm not going to Colorado for the 10K on Monday. I'm still feeling too beat up from the half to make it worth the time and effort to travel to Boulder.

Now I just need to work on getting my feet back under me and feeling strong again. The singular focus is October 3 in St. George with a little 10K in Atlanta on July 4 to break the monotony.

PRE RUN
water

POST RUN
water, multivitamin & oatmeal w/1% milk

Evening at Memorial Park

OBJECTIVE
4 mi.@ 8:04

ACHIEVED
4.16 mi. @ 8:02

7:30 PM 82° 56% 8 mph

Stopped at Memorial Park for a run on the way home from work.

PRE RUN

POST RUN
chocolate milk, apples & hamburger

Still Sore ... Thanks to Micro-Tearing???

OBJECTIVE
4 mi.@ 8:04

ACHIEVED
4.04 mi.@ 8:23

5:35 AM 57° 88% 0 mph

Today's run was a carbon copy of yesterday's. The weather was the same. My pace was the same. And, surprisingly, my legs felt the same. I still have a lot of soreness. It feels like I ran a marathon instead of a half. I suppose it's the descent on the Ogden course that activated muscles I'm not used to using here in the Houston flat lands.

I'm still considering racing this weekend. I would like to go to Boulder for the Bolder Boulder 10K but the hassle of traveling may win out. There's a 5K in The Woodlands on Saturday. I can't seem to find anything local for Monday's Memorial Day - which surprises me. If I'm still feeling like I am now I don't need to worry about racing!

PRE RUN
weight 161.5

POST RUN
water, multivitamin & oatmeal w/1% milk

Shakeout

OBJECTIVE
4 mi.@ 8:04

ACHIEVED
4.03 mi.@ 8:23

6:09 AM 54° 82% 0 mph

Had to get moving this morning. Legs are still sore from Saturday's half but my left foot was feeling much better.

PRE RUN
weight 162.5

POST RUN
SlimFast, multivitamin & oatmeal w/1% milk

2009 Ogden Half Finish

 

May 17 – 23 Training Schedule

Sun: Rest
Mon: Rest
Tue: Easy 4 mi.@ 8:04
Wed: Easy 4 mi.@ 8:04
Thu: Easy 4 mi.@ 8:04
Fri: 6 mi. w/4 mi. Tempo @ 6:47
Sat: Easy 4 mi.@ 8:04