OBJECTIVE
Perfect race: 6:52/mi. = 1:30:38
ACHIEVED
Official 1:33:32 13.1 mi. (7:08/mi.)
Garmin 1:33:33 13.3 mi. (7:02/mi.)
0.57 mi. WU
1.27 mi. CD
7:29 AM 63° 73% 5 mph
It was an early morning wake up call to get up and ready for the drive to Seabrook. Paige went with me today and I was really happy to have her along. The fact she acted as driver was even better.
We made good time to Seabrook. I had picked up my packet on Thursday in Houston so I had my bib but all runners had to pick up their timing chips on site before the race. I got my gear together, pinned my bib, chose my Mizuno Musha racing flats, and headed for the congregating runners at the park. Got my chip and attached it then waited in the restroom line. I hate lines. After five minutes, it was my turn. Warmed up back to the car. Headed back toward start. Arrived for national anthem. Worried that I'd be stuck at the back but had no problem working my way toward the front. This was a relatively small event - limited to 500 runners.
The horn sounded and we were off. We started on a road but after about .4 miles moved on to a trail and stayed on trails the rest of the way. I was leery about wearing my racing flats because of the trails but they were crushed granite and pretty much packed so it worked out just fine.
All week and again this morning, I've had a hard time getting it into my head that this is a half marathon. Everything about this race just seemed like it should be shorter. And I started out like it was. Big mistake ... the course was, as advertised, 13.2 miles long.
Wanted to hold 6:52/mile pace but not go any faster than that. Thought I'd see how I felt about half way then go from there. After clocking 6:50, 6:45, and 6:44 over the first three miles, it was clear today wasn't going to be a perfect day and that I'd generally screwed up my pacing. I told myself out loud, "Slow down!" two different times. I found myself racing other people around me like I was at the end rather than just starting. Stupid, stupid, stupid ... I know better. The right thing to do was run the first five miles "with my head". Don't get sucked in to any duels and macho passes during this part of a race. I finally listened to myself when a guy I had reeled in passed me back. I just let him go. How stupid is this? I had dueled this guy for over a mile and after the race ended I found out he was part of a relay team. Can you say, "Stupid!" ... again?
Okay with that out of my system, it was time to settle in to a rhythm. I couldn't find it. Mile 4 and 5 went by at 6:53 and 6:58. It was around this point that I knew I was toast as far as holding 6:52 pace. What now? Real lucky for me, the course was a sort of double out-and-back so I started seeing the runners behind me. This helped me. My name was pre-printed on my bib so it was cool to have people calling out encouragement to me by name. Also, I was surprised to find I was in fifth place and there was a decent gap behind me. I figured I'd just try to hold my position and hope the guy in front of me slowed enough by the end for me to do something about it at the finish. Well, I got it half right. I held my spot but it was I who slowed over the remainder of the course:
7:05
6:48 (lifted by energy of start area crowd & John Walk calling my name on the mic)
7:05
7:12
7:15
7:20 (calling myself names at this point)
7:18 (wanted this mile to be 7:10 based on how I was feeling)
7:22 (wanted this mile to be 7:03 based on distance remaining)
1:59 [0.3 mi. = 6:39] (wanted this episode to be over!)
I did see Kathleen Woodhead out on the course. It was a great lift to know she was out there too. She was smiling, looked positive, and called out encouragement every time I saw her (which I believe was four times). This was in stark contrast to how I felt!
I was happy to finish fourth overall, second in men's masters, and first in my 40-49 age group.
The overall experience was good. It lets me know where I stand from a fitness standpoint. If you get down to it, I wasn't that far off my May 2009 PR of 1:31:35 in Ogden which is an aided course given its point-to-point downhill nature. In contrast, Seabrook was literally at sea level with the start and end at the same place. It was also on trails with many turns and limited passing over a majority of the course due to two-way running on the same narrow trail. So although I had hoped to do better, I'm not too far off where I'd like to be. This is good news given my February layoff. On top of it all, I'm thankful to be running again and very happy that my legs held up without any problems today.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
apple & water
Saturday, March 20, 2010
Seabrook Lucky Trails Half Marathon
1:33:38
A bit slower than I wanted. Poor tactical race. 4th place overall. 2nd place Masters. 1st place men's 40-49.
Yes, it's a small race.
More later.
Sent from my BlackBerry Wireless
A bit slower than I wanted. Poor tactical race. 4th place overall. 2nd place Masters. 1st place men's 40-49.
Yes, it's a small race.
More later.
Sent from my BlackBerry Wireless
Friday, March 19, 2010
Thursday, March 18, 2010
OBJECTIVE
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.50 mi. WU
5.51 mi. tempo @ 6:50
(6:51 6:49 6:53 6:50 6:50 3:28 [6:49])
1.76 mi. CD
total time = 1:06:58
total distance = 8.76 mi.
5:56 AM 49° 70% 2 mph
Even though my splits don't reflect it, today's effort felt very uneven. I felt like I was running in quicksand and just trying to "catch up" with my target pace the whole time. I suspect it's my rest and probably nutrition too. Ever since Sunday's time change to daylight savings time, my sleeping has been off. And I've been a little sloppy with my eating habits over the past few weeks. In an effort to get control, I probably over corrected the past couple of days.
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.50 mi. WU
5.51 mi. tempo @ 6:50
(6:51 6:49 6:53 6:50 6:50 3:28 [6:49])
1.76 mi. CD
total time = 1:06:58
total distance = 8.76 mi.
5:56 AM 49° 70% 2 mph
Even though my splits don't reflect it, today's effort felt very uneven. I felt like I was running in quicksand and just trying to "catch up" with my target pace the whole time. I suspect it's my rest and probably nutrition too. Ever since Sunday's time change to daylight savings time, my sleeping has been off. And I've been a little sloppy with my eating habits over the past few weeks. In an effort to get control, I probably over corrected the past couple of days.
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
Wednesday, March 17, 2010
OBJECTIVE
2-6 mi.@ 8:30-9:40
ACHIEVED
6.02 mi.@ 8:31
6:20 AM 48° 94 % 1 mph
This was a recovery run. I felt okay. Well, maybe slightly flat but generally okay. A while back, I agreed to be part of a test group for a product called nose cones. The product they currently market is for snoring and decongestion. Apparently, they are considering marketing to athletes as a way to open the nasal air passages. I received my prototype of the athletes’ version last week. I’ve been asked to run with them on three different runs and complete a survey for each run. Today was the first day I tried them out. I figured a recovery run would be the lowest impact opportunity to use them.
I had some trouble getting them in but once in place they stayed there. It seems like they would really help a nose breather. However, I’m close to a 100% mouth breather so the benefit to me seems limited. I blame my mouth breathing on taking a hit to the nose playing junior high football. I was convinced my nose was broken and still think it was. From that point forward, breathing through my nose hasn’t quite worked like it should. I’ll try the nose cones a couple more times then send in my surveys. I might also try them while sleeping to see if there’s any benefit.
PRE RUN
Weight = 166.5
POST RUN
Water, multivitamin & oatmeal w/brown sugar & skim milk
2-6 mi.@ 8:30-9:40
ACHIEVED
6.02 mi.@ 8:31
6:20 AM 48° 94 % 1 mph
This was a recovery run. I felt okay. Well, maybe slightly flat but generally okay. A while back, I agreed to be part of a test group for a product called nose cones. The product they currently market is for snoring and decongestion. Apparently, they are considering marketing to athletes as a way to open the nasal air passages. I received my prototype of the athletes’ version last week. I’ve been asked to run with them on three different runs and complete a survey for each run. Today was the first day I tried them out. I figured a recovery run would be the lowest impact opportunity to use them.
I had some trouble getting them in but once in place they stayed there. It seems like they would really help a nose breather. However, I’m close to a 100% mouth breather so the benefit to me seems limited. I blame my mouth breathing on taking a hit to the nose playing junior high football. I was convinced my nose was broken and still think it was. From that point forward, breathing through my nose hasn’t quite worked like it should. I’ll try the nose cones a couple more times then send in my surveys. I might also try them while sleeping to see if there’s any benefit.
PRE RUN
Weight = 166.5
POST RUN
Water, multivitamin & oatmeal w/brown sugar & skim milk
Tuesday, March 16, 2010
OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
1x2K@ 6:47
1x1 mi.@ 6:24
1x1K @ 6:13
1x800m @ 5:57
1.30 mi. CD
6:18 AM 58° 73% 1 mph
Even though this is a cutback week, this one still built confidence. Hit all of my times.
PRE RUN
weight=166
water
POST RUN
water
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
1x2K@ 6:47
1x1 mi.@ 6:24
1x1K @ 6:13
1x800m @ 5:57
1.30 mi. CD
6:18 AM 58° 73% 1 mph
Even though this is a cutback week, this one still built confidence. Hit all of my times.
PRE RUN
weight=166
water
POST RUN
water
Monday, March 15, 2010
OBJECTIVE
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
ACHIEVED
6.18 mi.@ 8:24
bounding
high knees
5:43 AM 59° 98% 2 mph
Legs were a bit heavy this morning. However, I'm generally pleased with my recovery from Saturday's 20-miler. I refueled immediately after the Saturday's run then stretched really well. I put on compression socks for the drive home then stretched again before going into the house. Then I pulled together a quick lunch and ate it while sitting in an ice bath for 30 minutes and reading my latest Running Times. Not sure what piece of the puzzle was critical to recovery but I plan to follow the same approach after my next long one.
I've got intervals tomorrow. I'm also going to the doctor for a physical which requires me to be fasting. Not sure how intervals are going to go on an empty stomach (i.e., no fuel!).
PRE RUN
weight=167
water
POST RUN
water, multivitamin & Life cereal w/skim milk
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
ACHIEVED
6.18 mi.@ 8:24
bounding
high knees
5:43 AM 59° 98% 2 mph
Legs were a bit heavy this morning. However, I'm generally pleased with my recovery from Saturday's 20-miler. I refueled immediately after the Saturday's run then stretched really well. I put on compression socks for the drive home then stretched again before going into the house. Then I pulled together a quick lunch and ate it while sitting in an ice bath for 30 minutes and reading my latest Running Times. Not sure what piece of the puzzle was critical to recovery but I plan to follow the same approach after my next long one.
I've got intervals tomorrow. I'm also going to the doctor for a physical which requires me to be fasting. Not sure how intervals are going to go on an empty stomach (i.e., no fuel!).
PRE RUN
weight=167
water
POST RUN
water, multivitamin & Life cereal w/skim milk
Sunday, March 14, 2010
Training Schedule: March 14 - 20
Proprioceptive Cue: Floppy Feet
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2 mi.@ 8:30-9:40
Resistance Workout
SATURDAY - Half Marathon Tune-up Race
1.5 mi. warm-up @ 8:30-9:40
Seabrook Lucky Trail Half Marathon
1.5 mi. cool-down @ 8:30-9:40
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:38-8:29
20 sec. high knees
20 sec. bounding
TUESDAY - Mixed Intervals
Dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x2K@ 6:52, 2 min. active recovery
1x1 mi.@ 6:32, 2 min. active recovery
1x1K @ 6:18, 2 min. active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ 8:30-9:40
5.5 mi. tempo @ 6:52
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2 mi.@ 8:30-9:40
Resistance Workout
SATURDAY - Half Marathon Tune-up Race
1.5 mi. warm-up @ 8:30-9:40
Seabrook Lucky Trail Half Marathon
1.5 mi. cool-down @ 8:30-9:40
Saturday, March 13, 2010
OBJECTIVE
20 mi.@ 7:38-8:29
ACHIEVED
20.36 mi.@ 8:30
6:31 AM 59° 44% 4 mph
The weather was absolutely beautiful this morning. Really happy to get this one in. I took it conservatively. The group went 13 miles. (Today's version of the group included: Michele, Stephanie, Stacey, Laurie, Jonathan, Randy, and me.) I got 3 before they started then just hung back with whoever happened to be at the back of the pack. Once the group finished, I added on to get 20.
Leg held up which is great news at the end of this 53-mile week. I'm still too paranoid to think I'm "out of the woods" but this has been a good week. The foundation has been set to move forward with at least a little confidence.
As proof that I'm still a marathon novice, a 20-miler still feels like a big accomplishment to me.
PRE RUN
weight=165.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, hot chocolate & oatmeal w/chia seed, brown sugar & skim milk
20 mi.@ 7:38-8:29
ACHIEVED
20.36 mi.@ 8:30
6:31 AM 59° 44% 4 mph
The weather was absolutely beautiful this morning. Really happy to get this one in. I took it conservatively. The group went 13 miles. (Today's version of the group included: Michele, Stephanie, Stacey, Laurie, Jonathan, Randy, and me.) I got 3 before they started then just hung back with whoever happened to be at the back of the pack. Once the group finished, I added on to get 20.
Leg held up which is great news at the end of this 53-mile week. I'm still too paranoid to think I'm "out of the woods" but this has been a good week. The foundation has been set to move forward with at least a little confidence.
As proof that I'm still a marathon novice, a 20-miler still feels like a big accomplishment to me.
PRE RUN
weight=165.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, hot chocolate & oatmeal w/chia seed, brown sugar & skim milk
Friday, March 12, 2010
Thursday, March 11, 2010
OBJECTIVE
1.5 mi. warm-up @ 8:30-9:40
7.5 mi.@ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.51 mi. WU
7.53 mi.@ 6:50 (6:51 6:48 6:51 6:51 6:50 6:46 6:50 3:38 [6:52])
1.52 mi. CD
5:26 AM 61° 96% 2 mph
This was a really good run ... to have done! Tempo runs are always the hardest workout for me in the marathon training cycle. Having been out of the mix during February, I feared I'd lost the edge it seems is required for a good tempo. This morning, I proved that thought wrong! This was by no means easy but I did it. And my target pace was pegged to my January 5K PR. I believe this is the best sign yet that I haven't lost much with my layoff. Of course, this is just one run and there's still the question of my overall endurance. But I'm taking it as a really good indicator.
PRE RUN
weight=166.5
water
POST RUN
SlimFast & multivitamin
Later, Frosted mini-wheats w/1% milk
1.5 mi. warm-up @ 8:30-9:40
7.5 mi.@ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.51 mi. WU
7.53 mi.@ 6:50 (6:51 6:48 6:51 6:51 6:50 6:46 6:50 3:38 [6:52])
1.52 mi. CD
5:26 AM 61° 96% 2 mph
This was a really good run ... to have done! Tempo runs are always the hardest workout for me in the marathon training cycle. Having been out of the mix during February, I feared I'd lost the edge it seems is required for a good tempo. This morning, I proved that thought wrong! This was by no means easy but I did it. And my target pace was pegged to my January 5K PR. I believe this is the best sign yet that I haven't lost much with my layoff. Of course, this is just one run and there's still the question of my overall endurance. But I'm taking it as a really good indicator.
PRE RUN
weight=166.5
water
POST RUN
SlimFast & multivitamin
Later, Frosted mini-wheats w/1% milk
Wednesday, March 10, 2010
elliptical = 65 minutes
10 min. WU
7 min. hard/3 min. easy
15 min. CD
Recovery day today. Rather than pound the pavement, I hit the elliptical. Legs generally felt okay after yesterday's intervals except for some residual tightness. I'm very happy that it seems the calf injury is fading into the past as I look into my rear view mirror! I know I'm not quite out of the woods yet but each day brings me closer ....
10 min. WU
7 min. hard/3 min. easy
15 min. CD
Recovery day today. Rather than pound the pavement, I hit the elliptical. Legs generally felt okay after yesterday's intervals except for some residual tightness. I'm very happy that it seems the calf injury is fading into the past as I look into my rear view mirror! I know I'm not quite out of the woods yet but each day brings me closer ....
Tuesday, March 9, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 minute active recovery
1x2K @ 6:32, 2 minute active recovery
1x1K @ 6:18, 2 minute active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:37 (way too fast!)
2K @ 6:32
1K @ 6:20
800m @ 6:29 (way too slow!)
1.39 mi. CD
total time = 55:51
total distance = 7.04 mi.
5:54 AM 65° 95% 3 mph
Well, this was my first attempt at some speed since January 26; 42 days ago. I was apprehensive going in. I wasn't sure my leg would hold up and I wasn't sure I really wanted to know how much I have lost. Well, the good news is that aside from some tightness (mostly hamstring) my leg held up fine. This is a really good sign.
The not-so-good but not-necessarily-bad news is that while I have lost fitness during my injury downtime, I don't think it's as much as I thought it might be.
I broke out of the gate way to fast on the first interval. I think I was just happy to be moving with little limitation again. I couldn't slow myself down. All the while, I was reminding myself it's not how you start these workouts, it's how you finish. The line built into the paces is very fine and if you go too fast too early in the workout, I've found I'm almost guaranteed trouble on the back end. That's how it played out too.
By the time I was on my last interval, I was sucking wind and didn't have any extra giddy up to push myself faster. On the one hand this could be disappointing because it's evidence of what I've lost during February. But it's not quite as much as I thought it might be. I held up okay during the first, second and third intervals. In addition, the pace times I'm using are based off of my January 5K PR time. I guess I'm convincing myself that I'm not really that far from where I was. If I had started slower today, I would have been able to finish stronger. Maybe not hit my targeted pace but closer than I did.
I've got work to do but there is more than a glimmer of hope!
PRE RUN
water & a nibble of granola
POST RUN
SlimFast
dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 minute active recovery
1x2K @ 6:32, 2 minute active recovery
1x1K @ 6:18, 2 minute active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:37 (way too fast!)
2K @ 6:32
1K @ 6:20
800m @ 6:29 (way too slow!)
1.39 mi. CD
total time = 55:51
total distance = 7.04 mi.
5:54 AM 65° 95% 3 mph
Well, this was my first attempt at some speed since January 26; 42 days ago. I was apprehensive going in. I wasn't sure my leg would hold up and I wasn't sure I really wanted to know how much I have lost. Well, the good news is that aside from some tightness (mostly hamstring) my leg held up fine. This is a really good sign.
The not-so-good but not-necessarily-bad news is that while I have lost fitness during my injury downtime, I don't think it's as much as I thought it might be.
I broke out of the gate way to fast on the first interval. I think I was just happy to be moving with little limitation again. I couldn't slow myself down. All the while, I was reminding myself it's not how you start these workouts, it's how you finish. The line built into the paces is very fine and if you go too fast too early in the workout, I've found I'm almost guaranteed trouble on the back end. That's how it played out too.
By the time I was on my last interval, I was sucking wind and didn't have any extra giddy up to push myself faster. On the one hand this could be disappointing because it's evidence of what I've lost during February. But it's not quite as much as I thought it might be. I held up okay during the first, second and third intervals. In addition, the pace times I'm using are based off of my January 5K PR time. I guess I'm convincing myself that I'm not really that far from where I was. If I had started slower today, I would have been able to finish stronger. Maybe not hit my targeted pace but closer than I did.
I've got work to do but there is more than a glimmer of hope!
PRE RUN
water & a nibble of granola
POST RUN
SlimFast
Monday, March 8, 2010
OBJECTIVE
9 mi.@ 7:38-8:29
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
9.07 mi.@ 8:06
2x20 sec. one-leg hop
2x20 sec. no arms running
5:03 AM 58° 93% 3 mph
Decent run this morning. Legs were a bit tight.
PRE RUN
water & very, very small bite of granola
POST RUN
water, multivitamin & GrapeNuts w/skim milk
9 mi.@ 7:38-8:29
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
9.07 mi.@ 8:06
2x20 sec. one-leg hop
2x20 sec. no arms running
5:03 AM 58° 93% 3 mph
Decent run this morning. Legs were a bit tight.
PRE RUN
water & very, very small bite of granola
POST RUN
water, multivitamin & GrapeNuts w/skim milk
Sunday, March 7, 2010
Training Schedule: March 7 - 13
Truth be told, I'm probably not quite ready for this schedule. There's only one way to find out!
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x2K @ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Nonimpact Cardio Cross-Training Workout
20-50 minutes @ recovery pace
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
Resistance Workout
SATURDAY - Endurance Run
20 mi.@ base pace
Recovery Pace 8:30-9:40
Base Pace 7:38-8:29
Half Marathon Pace 6:52
10K Pace 6:32
5K Pace 6:18
3K Pace 6:05
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x2K @ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Nonimpact Cardio Cross-Training Workout
20-50 minutes @ recovery pace
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
Resistance Workout
SATURDAY - Endurance Run
20 mi.@ base pace
Recovery Pace 8:30-9:40
Base Pace 7:38-8:29
Half Marathon Pace 6:52
10K Pace 6:32
5K Pace 6:18
3K Pace 6:05
Saturday, March 6, 2010
OBJECTIVE
mileage & test the leg
ACHIEVED
12.88 mi.@ 8:27
6:29 AM 54° 74% 3 mph
Went out with the group this morning. It was nice to see people and run with my friends again. They were scheduled for a 10-miler. I wanted to test my leg a bit before getting out on the road with the group so I ran the 3-mile loop at Memorial Park before the group got together. This morning's version included: Randy, Jonathan, Michele, Laurie, Stacey (visiting from Alaska), Shellie, Nikki, and William. We were our own version of the walking wounded. It seems almost everyone was dealing with some injury or another.
Happy to report the run went well. I can still feel my left leg is weak. My hamstring really tightened up throughout the run. Things weren't perfect but there seems room for optimism.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & Clif bar
Later, water, Kashi GoLean cereal
mileage & test the leg
ACHIEVED
12.88 mi.@ 8:27
6:29 AM 54° 74% 3 mph
Went out with the group this morning. It was nice to see people and run with my friends again. They were scheduled for a 10-miler. I wanted to test my leg a bit before getting out on the road with the group so I ran the 3-mile loop at Memorial Park before the group got together. This morning's version included: Randy, Jonathan, Michele, Laurie, Stacey (visiting from Alaska), Shellie, Nikki, and William. We were our own version of the walking wounded. It seems almost everyone was dealing with some injury or another.
Happy to report the run went well. I can still feel my left leg is weak. My hamstring really tightened up throughout the run. Things weren't perfect but there seems room for optimism.
PRE RUN
water, oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & Clif bar
Later, water, Kashi GoLean cereal
Friday, March 5, 2010
Thursday, March 4, 2010
Wednesday, March 3, 2010
7.11 mi.@ 8:04
5:46 AM 37° 90% 0 mph
Had a debate with myself over the first mile and a half about how far today's run was going to be (a shortcoming of not have a scripted workout schedule!). Now that it's over, I'm happy that the "longer" side of my brain won out.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
5:46 AM 37° 90% 0 mph
Had a debate with myself over the first mile and a half about how far today's run was going to be (a shortcoming of not have a scripted workout schedule!). Now that it's over, I'm happy that the "longer" side of my brain won out.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Tuesday, March 2, 2010
ACHIEVED
7.21 mi.@ 8:02
5:23 AM 43° 81% 4 mph
After Saturday's my legs felt like they had been through a meat grinder. This persisted through the day on Sunday. Clearly they're not used to the pounding of road running.
Today's run seemed like I was pretty much on one leg. I was feeling everything on my left leg as "tweaked out" ... hamstring, IT band, Achilles, calf, etc.
I don't have a clear path or plan for getting myself ready for the marathon from here. Just playing it be ear ....
7.21 mi.@ 8:02
5:23 AM 43° 81% 4 mph
After Saturday's my legs felt like they had been through a meat grinder. This persisted through the day on Sunday. Clearly they're not used to the pounding of road running.
Today's run seemed like I was pretty much on one leg. I was feeling everything on my left leg as "tweaked out" ... hamstring, IT band, Achilles, calf, etc.
I don't have a clear path or plan for getting myself ready for the marathon from here. Just playing it be ear ....
Saturday, February 27, 2010
OBJECTIVE
easy run up to 7 mi. to test calf
ACHIEVED
7.18 mi.@ 7:46
5:25 AM 44° 77% 6 mph
I met today's run with eager apprehension. It was quite strange. In some ways, I felt like I was getting ready for a race. My plan was simply to ease my way over 6 or 7 miles to see how I felt. Hoping for no physical mishap along the way. Subconsciously, the plan seemed to be to prove that hadn't lost anything over the past 4 weeks. Chalk one up for the power of the subconscious mind! Not that my fitness was proven, hardly. But my head seemed bent on proving the point ... no matter what.
What does that mean? Well, it means I ran this one too hard. In the end it's fine but I went against my plan. I suspect this is a foreshadowing of things to come. I'm going to be fighting with myself over the next 7 weeks. Rationally trying to keep my irrational side from "proving something" every time I hit the road.
I probably over-assessed how I was "feeling" during this one. Trying to determine what has been lost and if anything was gained during my injury timeout. It seems my cardio is generally okay. I thought this is where I'd drop off. However, my legs felt like lead today. There was no spring in my step at all. What little speed I had trained into my legs seems to have "left the building". It's only one day and maybe I'm reading things wrong but that's what it felt like today.
Happy to be running again.
PRE RUN
POST RUN
weight = 165.5
water, multivitamin & Kashi GoLean cereal w/skim milk
easy run up to 7 mi. to test calf
ACHIEVED
7.18 mi.@ 7:46
5:25 AM 44° 77% 6 mph
I met today's run with eager apprehension. It was quite strange. In some ways, I felt like I was getting ready for a race. My plan was simply to ease my way over 6 or 7 miles to see how I felt. Hoping for no physical mishap along the way. Subconsciously, the plan seemed to be to prove that hadn't lost anything over the past 4 weeks. Chalk one up for the power of the subconscious mind! Not that my fitness was proven, hardly. But my head seemed bent on proving the point ... no matter what.
What does that mean? Well, it means I ran this one too hard. In the end it's fine but I went against my plan. I suspect this is a foreshadowing of things to come. I'm going to be fighting with myself over the next 7 weeks. Rationally trying to keep my irrational side from "proving something" every time I hit the road.
I probably over-assessed how I was "feeling" during this one. Trying to determine what has been lost and if anything was gained during my injury timeout. It seems my cardio is generally okay. I thought this is where I'd drop off. However, my legs felt like lead today. There was no spring in my step at all. What little speed I had trained into my legs seems to have "left the building". It's only one day and maybe I'm reading things wrong but that's what it felt like today.
Happy to be running again.
PRE RUN
POST RUN
weight = 165.5
water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, February 26, 2010
Thursday, February 25, 2010
OBJECTIVE
easy, easy run to test my injured left calf; hopefully get a full loop (3 mi.) if everything feels okay
ACHIEVED
3.01 mi.@ 8:09
7:47 PM 54° 73% 9 mph
After not feeling any issue with my calf over the past three days, I decided it was time for another test. I stopped at Memorial Park on the way home from work. It was a beautiful night and even better, I didn't have any issues with my calf. Not even the slightest niggle. This is surprising to me after Saturday's episode. But I'll take it. Once my calf held up for about a mile, I got caught up in trying to "feel" what I'd lost over the past 25 days. That was basically a stupid exercise but it didn't stop me from trying. I'll know where I'm at soon enough. I'm sure it will become abundantly clear ....
easy, easy run to test my injured left calf; hopefully get a full loop (3 mi.) if everything feels okay
ACHIEVED
3.01 mi.@ 8:09
7:47 PM 54° 73% 9 mph
After not feeling any issue with my calf over the past three days, I decided it was time for another test. I stopped at Memorial Park on the way home from work. It was a beautiful night and even better, I didn't have any issues with my calf. Not even the slightest niggle. This is surprising to me after Saturday's episode. But I'll take it. Once my calf held up for about a mile, I got caught up in trying to "feel" what I'd lost over the past 25 days. That was basically a stupid exercise but it didn't stop me from trying. I'll know where I'm at soon enough. I'm sure it will become abundantly clear ....
water running 122 minutes
10 min. WU
5 x (10 x (50 sec. all out / 10 sec. rest) w/ 2 min. easy)
12 min. CD
This one seemed a bit overwhelming before I got started. But once I got into it, it was manageable. I had a good workout. Had to remind myself to go "all out" a few times along the way but my stride rate never dropped below 158 per minute and was usually faster. The goal for my stride rate in the water is 156-160.
10 min. WU
5 x (10 x (50 sec. all out / 10 sec. rest) w/ 2 min. easy)
12 min. CD
This one seemed a bit overwhelming before I got started. But once I got into it, it was manageable. I had a good workout. Had to remind myself to go "all out" a few times along the way but my stride rate never dropped below 158 per minute and was usually faster. The goal for my stride rate in the water is 156-160.
Wednesday, February 24, 2010
elliptical 65 min.
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Did a really good job with my stride rate. Kept it around 170-180. Saw three people I know at the gym today. One wanted to talk the whole time during the last half of my workout. Still trying to decide if that was counterproductive.
Another day without anything noticeable from my calf. Starting to get ideas ... again ...?
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Did a really good job with my stride rate. Kept it around 170-180. Saw three people I know at the gym today. One wanted to talk the whole time during the last half of my workout. Still trying to decide if that was counterproductive.
Another day without anything noticeable from my calf. Starting to get ideas ... again ...?
Tuesday, February 23, 2010
Monday, February 22, 2010
Saturday, February 20, 2010
Tried Tabata intervals on my wife's old rickety stationary bike.
total time = 34 minutes
15 min. WU
8 x 20 sec. all out w/10 sec. rest
15 min. CD
Studies have shown this workout to dramatically increase VO2 max.
Kind of liked it. Short and intense. Covered 1.4 miles during my cumulative 2:40 blasts. I think that converts to around 31 mph. I'll incorporate these into my injury-based training program.
total time = 34 minutes
15 min. WU
8 x 20 sec. all out w/10 sec. rest
15 min. CD
Studies have shown this workout to dramatically increase VO2 max.
Kind of liked it. Short and intense. Covered 1.4 miles during my cumulative 2:40 blasts. I think that converts to around 31 mph. I'll incorporate these into my injury-based training program.
Fail
Except for feeling "fatigued" Friday evening, my calf has felt fine the past couple days. That convinced me that running today would be worth a try. I was scheduled to race a 10K. I knew it probably wouldn't be the best idea for my first run back to be a race but figured if I was feeling fine, a race would serve as a good benchmark.
After driving to Orchard, I picked up my packet and got ready in the car. I had given myself plenty of time. About 30 minutes before race time, I started on a super easy warm up. My plan was to gradually pick it up over about 2 miles. It was a beautiful morning and my calf felt fine. This was going to be a good day. My bliss was interrupted about 3/4 mile in. My calf was tightening ... in a hurry! The focal point is lower on my leg now; maybe 1 1/2 to 2 inches above my ankle. I'm wondering if my Achilles tendon connects in there ??? So now it was decision time. I had driven 60 miles to run this morning. Should I just go out and take it really easy? I could at least turn my 10K into a 5K if it was getting too bad. No, it wouldn't serve any point. I eased it back to my car, thought briefly about hanging out for the race festivities, decided against it and headed for home about 5 minutes before the races started. It was the right decision.
After driving to Orchard, I picked up my packet and got ready in the car. I had given myself plenty of time. About 30 minutes before race time, I started on a super easy warm up. My plan was to gradually pick it up over about 2 miles. It was a beautiful morning and my calf felt fine. This was going to be a good day. My bliss was interrupted about 3/4 mile in. My calf was tightening ... in a hurry! The focal point is lower on my leg now; maybe 1 1/2 to 2 inches above my ankle. I'm wondering if my Achilles tendon connects in there ??? So now it was decision time. I had driven 60 miles to run this morning. Should I just go out and take it really easy? I could at least turn my 10K into a 5K if it was getting too bad. No, it wouldn't serve any point. I eased it back to my car, thought briefly about hanging out for the race festivities, decided against it and headed for home about 5 minutes before the races started. It was the right decision.
Friday, February 19, 2010
65 min. elliptical
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Kept my stride rate and my heart rate better than ever today. Calf felt good most of the day yesterday until the evening when it felt "fatigued". That being the case, I decided to get back on the elliptical again this morning. Hoping today goes the same as yesterday: calf feels fine most of the day. Wondering if bouncing off the bottom of the pool during water running stresses the calf injury ... ?
If I have to stay in this "fitness-preservation-while-injured" mode much longer, I plan to incorporate Tabata intervals (see also LINK)into the mix.
Worried about losing fitness and speed.
May try racing tomorrow. It's risky but if my calf feels fine all day. I'll drive to Orchard in the morning. If I have a problem warming up or on the course, I'll pull out.
10 min. WU
5 x (7 min. hard/3 min. easy)
5 min. CD
Kept my stride rate and my heart rate better than ever today. Calf felt good most of the day yesterday until the evening when it felt "fatigued". That being the case, I decided to get back on the elliptical again this morning. Hoping today goes the same as yesterday: calf feels fine most of the day. Wondering if bouncing off the bottom of the pool during water running stresses the calf injury ... ?
If I have to stay in this "fitness-preservation-while-injured" mode much longer, I plan to incorporate Tabata intervals (see also LINK)into the mix.
Worried about losing fitness and speed.
May try racing tomorrow. It's risky but if my calf feels fine all day. I'll drive to Orchard in the morning. If I have a problem warming up or on the course, I'll pull out.
Thursday, February 18, 2010
Tuesday, February 16, 2010
60 min. water running
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/ 1 min. easy
10 min. CD
Counted strides during the whole ladder today. My stride rate isn't fast enough which is why water running has been feeling easy to me. By definition, this means my heart rate hasn't been high enough to get the cardio workout I need. None of this is good news. Even when I verified over and over again that I was around 135-140 strides per minute, I couldn't seem to do anything about getting it up to the 156-160 that I need it to be.
Similarly, I was around 150-160 strides per minute on the elliptical yesterday. This isn't bad but it's not the 170-180 that I need to be hitting.
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/ 1 min. easy
10 min. CD
Counted strides during the whole ladder today. My stride rate isn't fast enough which is why water running has been feeling easy to me. By definition, this means my heart rate hasn't been high enough to get the cardio workout I need. None of this is good news. Even when I verified over and over again that I was around 135-140 strides per minute, I couldn't seem to do anything about getting it up to the 156-160 that I need it to be.
Similarly, I was around 150-160 strides per minute on the elliptical yesterday. This isn't bad but it's not the 170-180 that I need to be hitting.
Monday, February 15, 2010
65 min. elliptical
Focused on my stride rate today. Realized that I've probably been sandbagging all of my rehab workouts. Not good.
It's been two weeks now since my calf injury. I'm still not ready to run on roads. However, there is promise. For several hours over the weekend, there was no noticeable issue with my calf. It got me thinking about trying a road run again but with 63 days to Boston I can't make the mistake of making the attempt too early. Also, most of the day on Sunday, my calf was reminding me that everything isn't "all right".
There are many frustrating aspects to this situation. One is that without being able to strictly follow the training plan; I feel aimless. Sure I'm trying some haphazard substitute workouts but it's clear they aren't the same. For now my plan is to run again when I feel nothing in my calf. I have a secret hope that my first time back on the road is this coming Saturday for a scheduled 10K. It's a time trail and might give me some kind of gauge as to where I'm really at from a fitness standpoint. Between now and then, it's the elliptical and the pool.
Focused on my stride rate today. Realized that I've probably been sandbagging all of my rehab workouts. Not good.
It's been two weeks now since my calf injury. I'm still not ready to run on roads. However, there is promise. For several hours over the weekend, there was no noticeable issue with my calf. It got me thinking about trying a road run again but with 63 days to Boston I can't make the mistake of making the attempt too early. Also, most of the day on Sunday, my calf was reminding me that everything isn't "all right".
There are many frustrating aspects to this situation. One is that without being able to strictly follow the training plan; I feel aimless. Sure I'm trying some haphazard substitute workouts but it's clear they aren't the same. For now my plan is to run again when I feel nothing in my calf. I have a secret hope that my first time back on the road is this coming Saturday for a scheduled 10K. It's a time trail and might give me some kind of gauge as to where I'm really at from a fitness standpoint. Between now and then, it's the elliptical and the pool.
Saturday, February 13, 2010
2:15 elliptical
My first bout with the elliptical. After 10 minutes getting used to the machine, I just did a "quick" 60 minutes. I took a brief intermission (bathroom break) then hopped back on for 60 minutes of intervals. Closed it out with a 5 minute warm down in reverse. Throughout the workout, I used the on-board heart rate monitor. My high was 147 and the average was only 121. Who knows ...?
My first bout with the elliptical. After 10 minutes getting used to the machine, I just did a "quick" 60 minutes. I took a brief intermission (bathroom break) then hopped back on for 60 minutes of intervals. Closed it out with a 5 minute warm down in reverse. Throughout the workout, I used the on-board heart rate monitor. My high was 147 and the average was only 121. Who knows ...?
Friday, February 12, 2010
60 min. water running
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/1 min.easy
10 min. CD
Thoughts ...
I'm sure these water running workouts are better than staying in bed but not as good as a road running workout. Trouble is that I have no idea where they fall on the spectrum. Is it the equivalent of taking a walk around the block? Or more like a good "base run". I have no idea! And that's frustrating.
Each morning last week upon waking my calf was noticeably improved over the previous day. That progression seems to have slowed dramatically this week. I may be sitting on a healing plateau, if there is such a thing.
It's not time yet but probably just around the corner for me to consider revising my goals for Boston. After missing tomorrow's long run, I will have lost 6 key workouts right in the heart of my training. This can only hurt my performance on race day.
ladder
10 min. WU
1-2-3-4-5-5-4-3-2-1 min. hard w/1 min.easy
10 min. CD
Thoughts ...
I'm sure these water running workouts are better than staying in bed but not as good as a road running workout. Trouble is that I have no idea where they fall on the spectrum. Is it the equivalent of taking a walk around the block? Or more like a good "base run". I have no idea! And that's frustrating.
Each morning last week upon waking my calf was noticeably improved over the previous day. That progression seems to have slowed dramatically this week. I may be sitting on a healing plateau, if there is such a thing.
It's not time yet but probably just around the corner for me to consider revising my goals for Boston. After missing tomorrow's long run, I will have lost 6 key workouts right in the heart of my training. This can only hurt my performance on race day.
Thursday, February 11, 2010
Wednesday, February 10, 2010
OBJECTIVE
test injured left calf up to 6 mi. (very easy)
ACHIEVED
1.12 mi.@ 9:06
In a surprise to no one, I ventured out to test my left calf ... too early. I could have kept going but it was clear that it's still weak and healing. Decided the risk outweighed any potential benefit and shut it down.
(It was nice to be outside and on my feet again ... if only for a few minutes ....)
PRE RUN
weight = 164.5
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
test injured left calf up to 6 mi. (very easy)
ACHIEVED
1.12 mi.@ 9:06
In a surprise to no one, I ventured out to test my left calf ... too early. I could have kept going but it was clear that it's still weak and healing. Decided the risk outweighed any potential benefit and shut it down.
(It was nice to be outside and on my feet again ... if only for a few minutes ....)
PRE RUN
weight = 164.5
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, February 8, 2010
60 min. water running
10 min. WU
Ladder 1-2-3-4-5-5-4-3-2-1 min. hard each followed by 1 min. easy
Water is something like 800 times as dense as air. This quality results in a few things when it comes to water running versus running.
First, the pressure put on the body by the water increases the volume of blood returning to the heart. This allows the heart to pump more blood with each beat. Essentially it's a forced efficiency. The net result is that the heart doesn't have to work as hard even though it is under the exact same "work conditions". This partially explains why I've felt like water running is "easy".
Second, an efficient number of strides per minute on land is 180 strides per minute (elite marathoners will hit around 192). However, the density of the water makes turnover more difficult. I've read that 180 on land equates to about 160 in the water.
Third, the body's natural buoyancy seems to make certain aspects of water running easier. This is just my observation and I don't really know how to explain it much better than that.
The quality of today's workout was better than the prior two workouts. The ladder workout out pretty good. And I focused on keeping my stride count at 160 per minute. I didn't find this to be hugely difficult physically although I was pushing harder than I usually have in the pool. I did find it very challenging mentally. I kept finding myself slipping back into a state of "going through the motions". I'll continue to work on it.
My calf continues to improve. I was imagining getting back out on the road ... maybe sometime this week. As I walked to the car from the pool, I was reminded that it's still too early. The soreness in my calf seems to have "moved". Instead of being squarely in the center of my calf, the focal point is now on the outer edge of the mid-calf. I find this interesting. I'm wondering if this is where the "real" injury is and it's just the last to fully heal. An unrelated theory is that the massage therapist bruised it on Friday .... Who knows?
10 min. WU
Ladder 1-2-3-4-5-5-4-3-2-1 min. hard each followed by 1 min. easy
Water is something like 800 times as dense as air. This quality results in a few things when it comes to water running versus running.
First, the pressure put on the body by the water increases the volume of blood returning to the heart. This allows the heart to pump more blood with each beat. Essentially it's a forced efficiency. The net result is that the heart doesn't have to work as hard even though it is under the exact same "work conditions". This partially explains why I've felt like water running is "easy".
Second, an efficient number of strides per minute on land is 180 strides per minute (elite marathoners will hit around 192). However, the density of the water makes turnover more difficult. I've read that 180 on land equates to about 160 in the water.
Third, the body's natural buoyancy seems to make certain aspects of water running easier. This is just my observation and I don't really know how to explain it much better than that.
The quality of today's workout was better than the prior two workouts. The ladder workout out pretty good. And I focused on keeping my stride count at 160 per minute. I didn't find this to be hugely difficult physically although I was pushing harder than I usually have in the pool. I did find it very challenging mentally. I kept finding myself slipping back into a state of "going through the motions". I'll continue to work on it.
My calf continues to improve. I was imagining getting back out on the road ... maybe sometime this week. As I walked to the car from the pool, I was reminded that it's still too early. The soreness in my calf seems to have "moved". Instead of being squarely in the center of my calf, the focal point is now on the outer edge of the mid-calf. I find this interesting. I'm wondering if this is where the "real" injury is and it's just the last to fully heal. An unrelated theory is that the massage therapist bruised it on Friday .... Who knows?
Saturday, February 6, 2010
70 min. water running
I'm still not sure what water running is supposed to "feel like". Finding it's difficult to keep my heart rate up or maintain any semblance of running form. Having said that, I think today's effort was more effective than yesterday's. I tried intervals that went something like this:
10 min. WU
5 x 2 min. moderately hard w/1 min. easy
5 x 1 min. hard w/1 min. easy
5 x 2 min. moderately hard w/1 min. easy
10 min. CD
Okay, if you add all of that up you don't get the 70 minutes I reported as total time. That's because I lost track of my count a few times along the way! Whenever that happened I just dropped back to my last known count ... punishment!
Had a focused massage yesterday. It was incredibly painful bit I bit the bullet and just let the therapist work the deep tissues in my calf. Once again it's feeling slightly better today.
I'm still not sure what water running is supposed to "feel like". Finding it's difficult to keep my heart rate up or maintain any semblance of running form. Having said that, I think today's effort was more effective than yesterday's. I tried intervals that went something like this:
10 min. WU
5 x 2 min. moderately hard w/1 min. easy
5 x 1 min. hard w/1 min. easy
5 x 2 min. moderately hard w/1 min. easy
10 min. CD
Okay, if you add all of that up you don't get the 70 minutes I reported as total time. That's because I lost track of my count a few times along the way! Whenever that happened I just dropped back to my last known count ... punishment!
Had a focused massage yesterday. It was incredibly painful bit I bit the bullet and just let the therapist work the deep tissues in my calf. Once again it's feeling slightly better today.
Friday, February 5, 2010
Update
First off, a HUGE “thank you” to my running friends! After about 24 hours in the abyss of self-pity, my running friends came to the rescue with emails and comments on dailymile.
Here's my “thank you” list -
Ariana – I haven't visited a doctor and don't plan to. My self-diagnosis is a Grade I calf strain (or tear). Estimated time off – approximately two weeks. (I'm not a doctor but I “play one on tv” … ha!)
Greg – Appreciate your reminder to rest properly and long enough. I'm already chomping at the bit for a run again and there's clearly going to be a tendency to come back too soon (and probably attempt to make up for lost time). I know this is a bad idea but I definitely need to be reminded!
Jeff – Your assessment that I have good fitness built from a solid base was squarely on point. It's not like my fitness is spiraling down the drain in a few days … it just seemed that way. As for the elliptical, I've never been on one. It's a good tip but I'm not sure my calf can take it right now. I'll keep it in mind as I work my way back.
Kristin – With the panic of injury, I apparently forgot the little I know about training, injury, recovery, etc. Your suggestion of water running was like a light bulb going off over my head. I've never done water running before but I have two training partners who are intimately familiar with it.
Alex – The encouragement and perspective you offered was invaluable.
Ange – I appreciate your thoughts and encouragement. This is very meaningful, coming from someone who is in the process of returning from injury herself.
Kathleen – Your tips on compression socks were fantastically on point. I've elevated you to running gear aficionado and guru.
Jonathan – I appreciate your quick response and ideas about water running. The perspective you shared has been very helpful.
Josh – You should write professionally. The personalized writeup you sent on water running and subsequent followups have been a tremendous help. I probably wouldn't have found my way to the pool without them.
So what have I been up to? Well, the short run down is I've resolved to play the hand I've been dealt. Once I came to grips with the situation, it has made the path forward clearer and easier. Each morning since Monday, I've done 30-40 minutes of resistance training for legs and core. I've used the exercises my physical therapist gave me a couple years ago for my IT band problem. I've also mixed in Matt Fitzgerald's exercises from Brain Training for Runners. Truth be known, I probably should have regularly been doing some form of these anyway.
In addition to the resistance training, I've been on the stationary bike each of the last three mornings and one of the evenings.
This morning I ventured to the gym for my first experience with water running. I spent 60 minutes in the pool. I'm still not convinced I'm “doing it right” because it doesn't feel the same as running. I had prepared myself for the absolute worst, mind-numbing experience but it wasn't all that bad. I need to read up more to figure out if there's something I can improve with my form. If I'm going to spend the time, I want to get all the benefits!
One thing being in the pool made abundantly clear was that I'm not ready to be back on the roads. I had harbored the idea that I might try a test run over the weekend. Based on how my calf felt in the pool, I'm convinced that isn't a good idea yet.
The injury seems to be squarely in the center of my calf and deep inside the tissue. The good news is that after being painful and stiff Monday through Wednesday, there was a change in how my calf felt yesterday. I've upgraded the sensation to a dull ache. It can still get intense if I put weight on it “wrong” and it still stiffens up with inactivity but it seems to be improving; slowly. The restorative properties of the human body are quite amazing.
I don't have a formal game plan going forward. It's just day-to-day but I plan to mix resistance, spinning and water running to try to maintain strength and cardio conditioning. Once I'm back on the road, I'll assess where I'm at and hopefully just pick up the training schedule at wherever I'm supposed to be at that point.
Once again, “thank you” to those who have supported me. “Keep the cards and letters coming.” They're helpful as I learn from your knowledge and experiences. They also provide wonderful encouragement.
Now back to playing this hand ….
Here's my “thank you” list -
Ariana – I haven't visited a doctor and don't plan to. My self-diagnosis is a Grade I calf strain (or tear). Estimated time off – approximately two weeks. (I'm not a doctor but I “play one on tv” … ha!)
Greg – Appreciate your reminder to rest properly and long enough. I'm already chomping at the bit for a run again and there's clearly going to be a tendency to come back too soon (and probably attempt to make up for lost time). I know this is a bad idea but I definitely need to be reminded!
Jeff – Your assessment that I have good fitness built from a solid base was squarely on point. It's not like my fitness is spiraling down the drain in a few days … it just seemed that way. As for the elliptical, I've never been on one. It's a good tip but I'm not sure my calf can take it right now. I'll keep it in mind as I work my way back.
Kristin – With the panic of injury, I apparently forgot the little I know about training, injury, recovery, etc. Your suggestion of water running was like a light bulb going off over my head. I've never done water running before but I have two training partners who are intimately familiar with it.
Alex – The encouragement and perspective you offered was invaluable.
Ange – I appreciate your thoughts and encouragement. This is very meaningful, coming from someone who is in the process of returning from injury herself.
Kathleen – Your tips on compression socks were fantastically on point. I've elevated you to running gear aficionado and guru.
Jonathan – I appreciate your quick response and ideas about water running. The perspective you shared has been very helpful.
Josh – You should write professionally. The personalized writeup you sent on water running and subsequent followups have been a tremendous help. I probably wouldn't have found my way to the pool without them.
So what have I been up to? Well, the short run down is I've resolved to play the hand I've been dealt. Once I came to grips with the situation, it has made the path forward clearer and easier. Each morning since Monday, I've done 30-40 minutes of resistance training for legs and core. I've used the exercises my physical therapist gave me a couple years ago for my IT band problem. I've also mixed in Matt Fitzgerald's exercises from Brain Training for Runners. Truth be known, I probably should have regularly been doing some form of these anyway.
In addition to the resistance training, I've been on the stationary bike each of the last three mornings and one of the evenings.
This morning I ventured to the gym for my first experience with water running. I spent 60 minutes in the pool. I'm still not convinced I'm “doing it right” because it doesn't feel the same as running. I had prepared myself for the absolute worst, mind-numbing experience but it wasn't all that bad. I need to read up more to figure out if there's something I can improve with my form. If I'm going to spend the time, I want to get all the benefits!
One thing being in the pool made abundantly clear was that I'm not ready to be back on the roads. I had harbored the idea that I might try a test run over the weekend. Based on how my calf felt in the pool, I'm convinced that isn't a good idea yet.
The injury seems to be squarely in the center of my calf and deep inside the tissue. The good news is that after being painful and stiff Monday through Wednesday, there was a change in how my calf felt yesterday. I've upgraded the sensation to a dull ache. It can still get intense if I put weight on it “wrong” and it still stiffens up with inactivity but it seems to be improving; slowly. The restorative properties of the human body are quite amazing.
I don't have a formal game plan going forward. It's just day-to-day but I plan to mix resistance, spinning and water running to try to maintain strength and cardio conditioning. Once I'm back on the road, I'll assess where I'm at and hopefully just pick up the training schedule at wherever I'm supposed to be at that point.
Once again, “thank you” to those who have supported me. “Keep the cards and letters coming.” They're helpful as I learn from your knowledge and experiences. They also provide wonderful encouragement.
Now back to playing this hand ….
Tuesday, February 2, 2010
It's official, I'm injured. This is very, very frustrating! My training had been going so well over the past few weeks. It's disappointing to know the gains in fitness will now just be slipping away; unused. The overwhelmingly crazy thing about this is that I have no idea when or how this injury happened. One minute I was rolling along nicely; the next I'm limping along. I didn't step on anything, feel a sharp, sudden pain ... nothing.
So by noon yesterday when my left calf was still very sore, it became fairly clear that this wasn't just a cramp as I had originally diagnosed. After long stretches of sitting at my desk, I could hardly walk. I'm still not sure what the issue is but for now I'm calling it a calf strain.
I iced, elevated, and slept in compression socks. It only feels slightly better today. The incredibly frustrating element to the R-I-C-E treatment is the "R"; rest. I know I've got to lay off for this to clear up properly. I also know the Boston Marathon is in less than 80 days. Here I sit ....
So by noon yesterday when my left calf was still very sore, it became fairly clear that this wasn't just a cramp as I had originally diagnosed. After long stretches of sitting at my desk, I could hardly walk. I'm still not sure what the issue is but for now I'm calling it a calf strain.
I iced, elevated, and slept in compression socks. It only feels slightly better today. The incredibly frustrating element to the R-I-C-E treatment is the "R"; rest. I know I've got to lay off for this to clear up properly. I also know the Boston Marathon is in less than 80 days. Here I sit ....
Monday, February 1, 2010
OBJECTIVE
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.26 mi.@ 8:08
4:53 AM 38F 88% 1 mph
Experienced a first this morning. Six miles into this 8-miler my left calf cramped up ... big time! It had been tight from the beginning with peculiar soreness radiating from my around my knee up to my thigh and down to my ankle. I figured it would shake out over the course of the run. I basically ignored it. The fleeting thought occurred to me again how well my training is going. I actually feel faster. I made a right turn and didn't notice anything except my calf was so tight I was limping. I stopped and tried to stretch it out. Didn't seem to be getting anywhere with that but did notice it tightening as I was cooling off. After stretching and trying to massage it for a few minutes, I figured I'd better get moving before it locked up on me altogether. I gingerly shuffled/gimped over the 2 miles back to the house. My self-assessment is that it's "just a muscle". Back at the house, I skipped the drills and started icing. Hope it's not a big deal. I've got intervals tomorrow.
PRE RUN
weight=167.0
POST RUN
water, multivitamin, oatmeal w/flax, chia seeds, brown sugar & 1% milk
Sent from my BlackBerry Wireless
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.26 mi.@ 8:08
4:53 AM 38F 88% 1 mph
Experienced a first this morning. Six miles into this 8-miler my left calf cramped up ... big time! It had been tight from the beginning with peculiar soreness radiating from my around my knee up to my thigh and down to my ankle. I figured it would shake out over the course of the run. I basically ignored it. The fleeting thought occurred to me again how well my training is going. I actually feel faster. I made a right turn and didn't notice anything except my calf was so tight I was limping. I stopped and tried to stretch it out. Didn't seem to be getting anywhere with that but did notice it tightening as I was cooling off. After stretching and trying to massage it for a few minutes, I figured I'd better get moving before it locked up on me altogether. I gingerly shuffled/gimped over the 2 miles back to the house. My self-assessment is that it's "just a muscle". Back at the house, I skipped the drills and started icing. Hope it's not a big deal. I've got intervals tomorrow.
PRE RUN
weight=167.0
POST RUN
water, multivitamin, oatmeal w/flax, chia seeds, brown sugar & 1% milk
Sent from my BlackBerry Wireless
Sunday, January 31, 2010
Training Schedule: January 31 - February 6
Proprioceptive Cue: Navel to Spine
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4x1K intervals @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4.5 mi. tempo @ 6:32
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
16 mi.@ 7:38-8:29
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ 7:38-8:29
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4x1K intervals @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
WEDNESDAY - Recovery Run
2-6 mi.@ 8:30-9:40
THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
4.5 mi. tempo @ 6:32
1.5 mi. cool-down @ 8:30-9:40
FRIDAY - Recovery Run
2-6 mi.@ 8:30-9:40
SATURDAY - Endurance Run
16 mi.@ 7:38-8:29
Saturday, January 30, 2010
OBJECTIVE
14 mi.
(first 7 mi.@ 7:38-8:29 then gradually increase pace every mile; last mile @ 6:52)
ACHIEVED
14.01 mi.@ 7:45
last 7 mi. 7:48 7:33 7:23 7:12 7:04 6:55 6:49
6:15 AM 35° 63% 4 mph
Wicked northwest wind this morning. Seemed I was running NW the entire time on this out-&-back. :-) Ran the last 7 as a progression. Wanted the last mile to be half marathon pace (6:52). Happy with how I closed this one out.
Other then yesterday's missed recovery run (2-6 mi.), this has been a really good running week for me. I cranked my training paces faster after last Saturday's 5K PR. I wasn't sure what to expect but I hit every workout. I feel like I'm getting stronger. Just need to stay focused.
I've also been doing Matt Fitzgerald's resistance workouts on my recovery days. I think this is helping me. My legs felt "different" during Thursday's tempo run and I really don't have anything to attribute it to other than the resistance workouts.
PRE RUN
weight=166.5
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/1% milk
14 mi.
(first 7 mi.@ 7:38-8:29 then gradually increase pace every mile; last mile @ 6:52)
ACHIEVED
14.01 mi.@ 7:45
last 7 mi. 7:48 7:33 7:23 7:12 7:04 6:55 6:49
6:15 AM 35° 63% 4 mph
Wicked northwest wind this morning. Seemed I was running NW the entire time on this out-&-back. :-) Ran the last 7 as a progression. Wanted the last mile to be half marathon pace (6:52). Happy with how I closed this one out.
Other then yesterday's missed recovery run (2-6 mi.), this has been a really good running week for me. I cranked my training paces faster after last Saturday's 5K PR. I wasn't sure what to expect but I hit every workout. I feel like I'm getting stronger. Just need to stay focused.
I've also been doing Matt Fitzgerald's resistance workouts on my recovery days. I think this is helping me. My legs felt "different" during Thursday's tempo run and I really don't have anything to attribute it to other than the resistance workouts.
PRE RUN
weight=166.5
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/1% milk
Thursday, January 28, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretch
1.54 mi. WU
4 mi. tempo @ 6:32 (6:35 6:29 6:38 6:29)
1.70 mi CD
total time = 55:03
total distance = 7.27
5:33 AM 57° 94% 4 mph
Nothing like a tempo run to get your attention. These are always a challenge for me to execute properly. Pleased that this one came together ... not without significant effort though.
PRE RUN
weight=167.5
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
ACHIEVED
dynamic stretch
1.54 mi. WU
4 mi. tempo @ 6:32 (6:35 6:29 6:38 6:29)
1.70 mi CD
total time = 55:03
total distance = 7.27
5:33 AM 57° 94% 4 mph
Nothing like a tempo run to get your attention. These are always a challenge for me to execute properly. Pleased that this one came together ... not without significant effort though.
PRE RUN
weight=167.5
water
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Wednesday, January 27, 2010
Tuesday, January 26, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1K @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.88 mi. WU
dynamic stretch
6:16 6:15 6:13
1.88 mi. CD
total time = 53:29
total distance = 6.39 mi.
5:17 AM 41° 84% 0 mph
Pretty much nailed this workout. Legs felt a little sore and tight when I started warming up but dissipated by the time I reached and track and stretched. The pace for the intervals was moderately hard but doable.
Real happy about how I'm feeling right now. My last three runs have been really solid.
PRE RUN
weight=167.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1K @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.88 mi. WU
dynamic stretch
6:16 6:15 6:13
1.88 mi. CD
total time = 53:29
total distance = 6.39 mi.
5:17 AM 41° 84% 0 mph
Pretty much nailed this workout. Legs felt a little sore and tight when I started warming up but dissipated by the time I reached and track and stretched. The pace for the intervals was moderately hard but doable.
Real happy about how I'm feeling right now. My last three runs have been really solid.
PRE RUN
weight=167.5
water
POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, January 25, 2010
Sunday, January 24, 2010
Training Schedule: January 24 - 30
Proprioceptive Cue: Falling Forward
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
2x20 sec. high knees
2x20 sec. bounding
TUESDAY - 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
WEDNESDAY - Recovery Run
6 mi.@ recovery pace
THURSDAY - 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
FRIDAY - Recovery Run
6 mi.@ recovery pace
SATURDAY - Progression Run
14 mi.
(first 7 mi.@ base pace then gradually increase pace every mile; last mile @ half-marathon pace)
This week begins the four-week "Build 2" phase of training. The objectives are to continue building endurance, increase fatigue resistance at 5K and 10K pace, build efficiency at half-marathon and marathon paces.
With yesterday's breakthrough 5K PR, I'm going to make my training paces a bit faster. I'll see how that goes and whether I'm able to hang with the faster paces. The new training paces are:
recovery: 8:30-9:40/mile
base: 7:38-8:29
marathon: 7:09
half marathon: 6:52
10K: 6:32
5K: 6:18/mile 1:33/400 meters
3K: 6:05/mile 1:30/400 meters
1 mi.: 5:44/mile 1:26/400 meters
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
2x20 sec. high knees
2x20 sec. bounding
TUESDAY - 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
WEDNESDAY - Recovery Run
6 mi.@ recovery pace
THURSDAY - 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
FRIDAY - Recovery Run
6 mi.@ recovery pace
SATURDAY - Progression Run
14 mi.
(first 7 mi.@ base pace then gradually increase pace every mile; last mile @ half-marathon pace)
This week begins the four-week "Build 2" phase of training. The objectives are to continue building endurance, increase fatigue resistance at 5K and 10K pace, build efficiency at half-marathon and marathon paces.
With yesterday's breakthrough 5K PR, I'm going to make my training paces a bit faster. I'll see how that goes and whether I'm able to hang with the faster paces. The new training paces are:
recovery: 8:30-9:40/mile
base: 7:38-8:29
marathon: 7:09
half marathon: 6:52
10K: 6:32
5K: 6:18/mile 1:33/400 meters
3K: 6:05/mile 1:30/400 meters
1 mi.: 5:44/mile 1:26/400 meters
Saturday, January 23, 2010
*** New 5K PR ***
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.62 mi. WU @ 8:35
dynamic stretch
Run The Woodlands 5K - official time 19:30
1.72 mi. CD @ 8:40
Race start = 7:59 AM 64° 93% 1 mph
I didn't know if I was ready for this one. I wanted to PR but wasn't fully committed to the pain required for that type of effort. Got myself geared up and tried to mentally commit. Used Greg McMillan's GoZone racing strategy. The theme for today seemed to be "it takes courage". Honestly, I felt like I was going to die the whole way.
With a little less than a mile to go, I knew I was in 2nd place (this is a small but good race; well-run on a certified course). There is a 90° left turn at that point. I looked over my shoulder and saw a woman stalking me. I knew who it was and I knew what it meant. It was Sabra Harvey. She happens to be world-class athlete. Why was she behind me? Well, because she happens to be +60 years old. As best I can tell she currently holds the women's +60 American records for 1500m and 1-mile road. She holds +60 women's world records for 800m, 5K and 8K road. Her resume includes other cool things like 2007 women's masters Runner of the Year.
I could hear her footfalls getting closer and thought to myself, "This woman has raced all over the world. She's going to reel my in like a lifeless carp." Figuring she is tactically my superior, I just decided to gut it out and do everything possible to hold her off. Go down fighting or die trying! She was getting closer. But this turned out to be a tremendous help. I had been running by myself as the leader left me about 1/2 mile in. With Harvey pressing me, I was no longer thinking about my misery. Rather I was thinking about competing; racing. With 1/10 mile to go, she was close. I don't know how close as I was afraid to look back and break what little form I had left. A spectator called out to her as I passed. She was close and closing! I gave it everything I had. Pain is temporary, right? And we can all go anaerobic for at least a short burst. I told myself, "This is why I train." I found another gear and deeper resolve. I crossed the line at 19:30 - a 13 second PR for me.
I'm thrilled to have it in the books and honored to have met Ms. Harvey on course today.
PRE RUN
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.62 mi. WU @ 8:35
dynamic stretch
Run The Woodlands 5K - official time 19:30
1.72 mi. CD @ 8:40
Race start = 7:59 AM 64° 93% 1 mph
I didn't know if I was ready for this one. I wanted to PR but wasn't fully committed to the pain required for that type of effort. Got myself geared up and tried to mentally commit. Used Greg McMillan's GoZone racing strategy. The theme for today seemed to be "it takes courage". Honestly, I felt like I was going to die the whole way.
With a little less than a mile to go, I knew I was in 2nd place (this is a small but good race; well-run on a certified course). There is a 90° left turn at that point. I looked over my shoulder and saw a woman stalking me. I knew who it was and I knew what it meant. It was Sabra Harvey. She happens to be world-class athlete. Why was she behind me? Well, because she happens to be +60 years old. As best I can tell she currently holds the women's +60 American records for 1500m and 1-mile road. She holds +60 women's world records for 800m, 5K and 8K road. Her resume includes other cool things like 2007 women's masters Runner of the Year.
I could hear her footfalls getting closer and thought to myself, "This woman has raced all over the world. She's going to reel my in like a lifeless carp." Figuring she is tactically my superior, I just decided to gut it out and do everything possible to hold her off. Go down fighting or die trying! She was getting closer. But this turned out to be a tremendous help. I had been running by myself as the leader left me about 1/2 mile in. With Harvey pressing me, I was no longer thinking about my misery. Rather I was thinking about competing; racing. With 1/10 mile to go, she was close. I don't know how close as I was afraid to look back and break what little form I had left. A spectator called out to her as I passed. She was close and closing! I gave it everything I had. Pain is temporary, right? And we can all go anaerobic for at least a short burst. I told myself, "This is why I train." I found another gear and deeper resolve. I crossed the line at 19:30 - a 13 second PR for me.
I'm thrilled to have it in the books and honored to have met Ms. Harvey on course today.
PRE RUN
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Friday, January 22, 2010
OBJECTIVE
2 mi.@ 8:36-9:46
ACHIEVED
2.11 mi.@ 8:46
5:18 AM 48° 81% 1 mph
Slow roll through the neighborhood. Just an easy shakeout for recovery. My calves were very tight.
Back at the house, did a series of stretches from Brain Training while watching my CEO on CNBC.
PRE RUN
weight=166.5
POST RUN
chocolate milk, multivitamin & low-fat granola w/1% milk
2 mi.@ 8:36-9:46
ACHIEVED
2.11 mi.@ 8:46
5:18 AM 48° 81% 1 mph
Slow roll through the neighborhood. Just an easy shakeout for recovery. My calves were very tight.
Back at the house, did a series of stretches from Brain Training while watching my CEO on CNBC.
PRE RUN
weight=166.5
POST RUN
chocolate milk, multivitamin & low-fat granola w/1% milk
Thursday, January 21, 2010
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
dynamic stretch
1.52 mi. WU @ 8:58
6:26 6:23 6:37
1.82 mi. CD @ 8:26
total miles = 6.86
total time = 54:25
5:39 AM 58° 98% 3 mph
Irrational exuberance caught up with me. Took the first two intervals faster than targeted then felt like someone handed me a piano during the last interval! Why do I have to keep learning this lesson?
I recall reading about workout grading system where you give yourself a letter grade for each run: A, B, or C. If you go faster than target throughout the workout, you get a C. Slower than scheduled gets a B. Hit the workout an A. Interesting how the C is a bit counter-intuitive ....
Started supplementing with spirulina yesterday. See also LINK and LINK.
PRE RUN
weight=167
POST RUN
multivitamin & PBJ smoothie (vanilla yogurt, strawberries, peanut butter, banana, 1% milk, ice, whey protein, & spirulina)
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
dynamic stretch
1.52 mi. WU @ 8:58
6:26 6:23 6:37
1.82 mi. CD @ 8:26
total miles = 6.86
total time = 54:25
5:39 AM 58° 98% 3 mph
Irrational exuberance caught up with me. Took the first two intervals faster than targeted then felt like someone handed me a piano during the last interval! Why do I have to keep learning this lesson?
I recall reading about workout grading system where you give yourself a letter grade for each run: A, B, or C. If you go faster than target throughout the workout, you get a C. Slower than scheduled gets a B. Hit the workout an A. Interesting how the C is a bit counter-intuitive ....
Started supplementing with spirulina yesterday. See also LINK and LINK.
PRE RUN
weight=167
POST RUN
multivitamin & PBJ smoothie (vanilla yogurt, strawberries, peanut butter, banana, 1% milk, ice, whey protein, & spirulina)
Wednesday, January 20, 2010
OBJECTIVE
6 mi.@ 8:36-9:46
ACHIEVED
6.17 mi.@ 8:25
5:48 AM 66° 97% 2 mph
66° and shirtless for this recovery run (sorry, my northern friends; we pay for it in the summer!)
A couple things occurred to me yesterday on the track (not intended as a rant). Things to make everyone's running experience better:
If you're doing early morning boot camp on the infield, please don't leave your clothing, gear, water, etc. in Lane 1 of the track.
If you're walking on the track and see someone regularly passing you, please move to the outside lanes of the track.
If when you step to the starting line of a race and look around, you notice everyone around you wearing colorful shoes which you a) have never seen before or b) can't identify; please move further back.
If you're racing with your pet or stroller or other non-traditional running item, please move to the back of the start group.
If you step to the starting line with more battery packs and electronics than Neil Armstrong had for the first lunar landing, move further toward the back.
This has been a public service announcement in the interest of the improvement of everyone's running experience.
PRE RUN
weight=166.5
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
6 mi.@ 8:36-9:46
ACHIEVED
6.17 mi.@ 8:25
5:48 AM 66° 97% 2 mph
66° and shirtless for this recovery run (sorry, my northern friends; we pay for it in the summer!)
A couple things occurred to me yesterday on the track (not intended as a rant). Things to make everyone's running experience better:
If you're doing early morning boot camp on the infield, please don't leave your clothing, gear, water, etc. in Lane 1 of the track.
If you're walking on the track and see someone regularly passing you, please move to the outside lanes of the track.
If when you step to the starting line of a race and look around, you notice everyone around you wearing colorful shoes which you a) have never seen before or b) can't identify; please move further back.
If you're racing with your pet or stroller or other non-traditional running item, please move to the back of the start group.
If you step to the starting line with more battery packs and electronics than Neil Armstrong had for the first lunar landing, move further toward the back.
This has been a public service announcement in the interest of the improvement of everyone's running experience.
PRE RUN
weight=166.5
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Tuesday, January 19, 2010
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.89 mi. WU
dynamic stretch
8x400 meters (target=92 seconds) w/3 min. active recoveries
83 87 86 90 87 87 83 81
1.91 CD
5:59 AM 59° 97% 1 mph
A good day on the track. During my warm up, I inadvertently got myself fired up thinking about a possible 5K PR attempt this weekend. I think that's how I ended up jumping out of the gate 9 seconds faster than planned. I felt fine and decided just to let it rip and see what happened. All of my splits were under my target and I generally felt pretty good doing it.
PRE RUN
weight=166
water
POST RUN
SlimFast, multivitamin, & Kashi GoLean cereal w/1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
ACHIEVED
1.89 mi. WU
dynamic stretch
8x400 meters (target=92 seconds) w/3 min. active recoveries
83 87 86 90 87 87 83 81
1.91 CD
5:59 AM 59° 97% 1 mph
A good day on the track. During my warm up, I inadvertently got myself fired up thinking about a possible 5K PR attempt this weekend. I think that's how I ended up jumping out of the gate 9 seconds faster than planned. I felt fine and decided just to let it rip and see what happened. All of my splits were under my target and I generally felt pretty good doing it.
PRE RUN
weight=166
water
POST RUN
SlimFast, multivitamin, & Kashi GoLean cereal w/1% milk
Monday, January 18, 2010
OBJECTIVE
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:08
20 sec. bounding
20 sec. high knees
5:53 AM 43° 98% 0 mph
Got this one in on a nice, cool morning. Nice run to start this "recovery week" before entering the "Build 2" phase for Boston.
PRE RUN
weight=167
POST RUN
water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:08
20 sec. bounding
20 sec. high knees
5:53 AM 43° 98% 0 mph
Got this one in on a nice, cool morning. Nice run to start this "recovery week" before entering the "Build 2" phase for Boston.
PRE RUN
weight=167
POST RUN
water, multivitamin & oatmeal w/almonds, flax, brown sugar & 1% milk
Sunday, January 17, 2010
Training Schedule: January 17 - 23
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - 400m Intervals @ 3,000m Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
FRIDAY - Recovery Run
2 mi.@ 8:36-9:46
SATURDAY - 5K Tune-up Race
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - 400m Intervals @ 3,000m Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
8x400m @ 6:11 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:46
FRIDAY - Recovery Run
2 mi.@ 8:36-9:46
SATURDAY - 5K Tune-up Race
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:46
5K tune-up race - Run The Woodlands 5K Series
1.5 mi. cool-down @ 8:36-9:46
Saturday, January 16, 2010
OBJECTIVE
14 mi.@ 7:46-8:36
(The objective posted at the beginning of the week was "what I thought I was going to do" (5K race) rather than "what the schedule called for" (14 mi. long run). When it got down to it, I decided to stick with the schedule and race next week as prescribed by the schedule.)
ACHIEVED
14.42 mi.@ 8:17
6:46 AM 49° 92% 6 mph
Two successes and a failure:
First success - completed a rather nice solo +14-miler. Had planned to meet up with a new group this morning but somehow didn't make the connection. After waiting 15 minutes, ventured out on my own. Didn't have a route in mind but ended up running some of the Houston marathon route down to the convention center. Tomorrow's the day of the big marathon and half so, not surprisingly there were very few people out running this morning.
Failure - wasn't able to get packet. Hadn't planned this but since I ran right by the convention center, I decided to stop in and pick up my packet for tomorrow's 5K. Long story; short. I was too early. Side note: not sure I'll run the 5K tomorrow given the past week's training, work situation, etc. but want to have packet "just in case". This means I've got to stop back at the convention center today and join the mass of humanity. Normally not a problem but I've just got too many things going today for this to be convenient!
Second success - I prepared and rehearsed (many times) a speech I'll be giving tomorrow night. Yesterday afternoon, I was asked to speak at an event tomorrow night. It's my nature to freak out about things like this. But for some reason during this morning's run, the thoughts flowed freely and were surprisingly organized. Hope the delivery goes as well as I envision it in my mind's eye.
So ... a whole bunch of words just to say: this was a good run.
PRE RUN
weight=167.5
orange juice & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, hot chocolate, pancakes w/maple syrup, & English muffin w/poached egg, cheese & ham
14 mi.@ 7:46-8:36
(The objective posted at the beginning of the week was "what I thought I was going to do" (5K race) rather than "what the schedule called for" (14 mi. long run). When it got down to it, I decided to stick with the schedule and race next week as prescribed by the schedule.)
ACHIEVED
14.42 mi.@ 8:17
6:46 AM 49° 92% 6 mph
Two successes and a failure:
First success - completed a rather nice solo +14-miler. Had planned to meet up with a new group this morning but somehow didn't make the connection. After waiting 15 minutes, ventured out on my own. Didn't have a route in mind but ended up running some of the Houston marathon route down to the convention center. Tomorrow's the day of the big marathon and half so, not surprisingly there were very few people out running this morning.
Failure - wasn't able to get packet. Hadn't planned this but since I ran right by the convention center, I decided to stop in and pick up my packet for tomorrow's 5K. Long story; short. I was too early. Side note: not sure I'll run the 5K tomorrow given the past week's training, work situation, etc. but want to have packet "just in case". This means I've got to stop back at the convention center today and join the mass of humanity. Normally not a problem but I've just got too many things going today for this to be convenient!
Second success - I prepared and rehearsed (many times) a speech I'll be giving tomorrow night. Yesterday afternoon, I was asked to speak at an event tomorrow night. It's my nature to freak out about things like this. But for some reason during this morning's run, the thoughts flowed freely and were surprisingly organized. Hope the delivery goes as well as I envision it in my mind's eye.
So ... a whole bunch of words just to say: this was a good run.
PRE RUN
weight=167.5
orange juice & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Later, hot chocolate, pancakes w/maple syrup, & English muffin w/poached egg, cheese & ham
Friday, January 15, 2010
OBJECTIVE
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace
ACHIEVED
1.53 mi. WU
6:36 6:35 6:29 6:36
1.52 mi. CD
total time = 1:01:23
total distance = 7.62
5:47 AM 52° 93% 5 mph
I'm turning into a case study of the negative impact of lack of sleep and high stress on training. My job is a disaster right now!
I felt fatigued at the outset this morning. My left ITB is quite balky too. Fortunately it seemed to loosen up a bit as the run progressed. I need to watch it closely and be sure to keep up the PT exercises for strengthening.
The mile intervals didn't come easy today. I felt like I was struggling to hold on the whole way. I cheated during the two-minute recoveries by walking or jogging very slowly rather than running at an easy recovery pace. I felt like I had to do it so I could get the intervals in and have them be meaningful. I know it defeats the training benefit of conditioning my body recover while on the move but that's just the way it had to be today.
PRE RUN
weight=167.5
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace
ACHIEVED
1.53 mi. WU
6:36 6:35 6:29 6:36
1.52 mi. CD
total time = 1:01:23
total distance = 7.62
5:47 AM 52° 93% 5 mph
I'm turning into a case study of the negative impact of lack of sleep and high stress on training. My job is a disaster right now!
I felt fatigued at the outset this morning. My left ITB is quite balky too. Fortunately it seemed to loosen up a bit as the run progressed. I need to watch it closely and be sure to keep up the PT exercises for strengthening.
The mile intervals didn't come easy today. I felt like I was struggling to hold on the whole way. I cheated during the two-minute recoveries by walking or jogging very slowly rather than running at an easy recovery pace. I felt like I had to do it so I could get the intervals in and have them be meaningful. I know it defeats the training benefit of conditioning my body recover while on the move but that's just the way it had to be today.
PRE RUN
weight=167.5
POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk
Wednesday, January 13, 2010
Tuesday, January 12, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace
ACHIEVED
1.94 mi. WU
87/87/88/89/86/91/89/91/89/87/89/82
1.77 mi. CD
total distance = 9.99 mi.
total time = 1:27:11
5:18 AM 34° 96% 0 mph
Felt okay out on the track this morning. It was a cool morning. I felt really good ... when this one was over! Maybe that's what they're talking about when they refer to endorphins. I started out strong and faded a bit in the middle. I walked - instead of jogging - after the sixth rep. This helped me get my breathing back under control and my heart rate down a bit. I was happy to be able to finish the workout strong and have a sense a accomplishment that comes with nailing a tough workout.
PRE RUN
weight=169
water & brownie
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace
ACHIEVED
1.94 mi. WU
87/87/88/89/86/91/89/91/89/87/89/82
1.77 mi. CD
total distance = 9.99 mi.
total time = 1:27:11
5:18 AM 34° 96% 0 mph
Felt okay out on the track this morning. It was a cool morning. I felt really good ... when this one was over! Maybe that's what they're talking about when they refer to endorphins. I started out strong and faded a bit in the middle. I walked - instead of jogging - after the sixth rep. This helped me get my breathing back under control and my heart rate down a bit. I was happy to be able to finish the workout strong and have a sense a accomplishment that comes with nailing a tough workout.
PRE RUN
weight=169
water & brownie
POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk
Monday, January 11, 2010
OBJECTIVE
7 mi.@ 7:46-8:36
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
7.18 mi.@ 8:23
2x20 sec. one leg-hop
5:27 AM 24° 95% 0 mph
Another unseasonably cold morning. It turned out fine once I got going. The forecast is for a warming trend with rain late in the week.
My legs felt fine this morning. And I felt pretty good overall. I was slogging along at a recovery pace for the first half of this one but spurred myself a bit once I hit the 3 mile mark.
400 meter repeats loom on tomorrow's schedule ....
PRE RUN
weight=169
POST RUN
water, multivitamin, hot chocolate & oatmeal w/brown sugar & 1% milk
7 mi.@ 7:46-8:36
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
7.18 mi.@ 8:23
2x20 sec. one leg-hop
5:27 AM 24° 95% 0 mph
Another unseasonably cold morning. It turned out fine once I got going. The forecast is for a warming trend with rain late in the week.
My legs felt fine this morning. And I felt pretty good overall. I was slogging along at a recovery pace for the first half of this one but spurred myself a bit once I hit the 3 mile mark.
400 meter repeats loom on tomorrow's schedule ....
PRE RUN
weight=169
POST RUN
water, multivitamin, hot chocolate & oatmeal w/brown sugar & 1% milk
Sunday, January 10, 2010
Training Schedule: January 10 - 11
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ 7:46-8:36
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace
FRIDAY - Recovery Run
6 mi.@ 8:36-9:46
SATURDAY - Rest
SUNDAY - 5K Tune-up Race
dynamic stretching
1.5 mi. warm up @ recovery pace
5K tune-up race
1.5 mi. cool down @ recovery pace
MONDAY - Base Run + Drills
7 mi.@ 7:46-8:36
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace
WEDNESDAY - Recovery Run
6 mi.@ 8:36-9:46
THURSDAY - 1-mile Intervals @ 10K Pace
1.5 mi. warm up @ recovery pace
4x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool down @ recovery pace
FRIDAY - Recovery Run
6 mi.@ 8:36-9:46
SATURDAY - Rest
SUNDAY - 5K Tune-up Race
dynamic stretching
1.5 mi. warm up @ recovery pace
5K tune-up race
1.5 mi. cool down @ recovery pace
Saturday, January 9, 2010
OBJECTIVE
13 mi.@ 7:46-8:36
ACHIEVED
13.42 mi.@ 8:44
6:38 AM 25° 60% 2 mph
There was some question of whether this run would be happening this morning. The weather has been unseasonably cold here for the past few days with temperatures lower than the Houston area has seen in 14 years. I understand this is all relative and the temps aren't that cold compared to what runners in northern climates are facing. But I'm convinced there is a physiological change that occurs in one's body to acclimate it to the environment it's living in. I don't know what it is ... thin skin, thin blood, oxygen content of blood, whatever, ... it makes 20° feel darn cold to someone who's lived here for 10 years!
I got a text message last night indicating there were second thoughts among the group about running this morning. Even though I had a few reservations about our early run, I pushed them aside and responded that I planned on running. After a brief back-and-forth, it was concluded that we'd run as scheduled. So our band of a few brave souls - Augie, Michele, Josh and me - gathered for a slow roll in the cold. Michele and Josh are tapering for next weekend's Houston marathon. For me, it was cold at the start especially my hands (despite 3 pairs of gloves ... I decided this was actually working against me by keeping my fingers separated; I need running mittens!) but it turned out to be a decent run. My legs felt okay. Any time we turned toward the north there was a cold wind in our faces but I was happy that Paige let me borrow her gaiter which proved the perfect shield against the wind for my face.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
hot chocolate, hot cakes w/maple syrup, ham & poached egg on English muffin & water
13 mi.@ 7:46-8:36
ACHIEVED
13.42 mi.@ 8:44
6:38 AM 25° 60% 2 mph
There was some question of whether this run would be happening this morning. The weather has been unseasonably cold here for the past few days with temperatures lower than the Houston area has seen in 14 years. I understand this is all relative and the temps aren't that cold compared to what runners in northern climates are facing. But I'm convinced there is a physiological change that occurs in one's body to acclimate it to the environment it's living in. I don't know what it is ... thin skin, thin blood, oxygen content of blood, whatever, ... it makes 20° feel darn cold to someone who's lived here for 10 years!
I got a text message last night indicating there were second thoughts among the group about running this morning. Even though I had a few reservations about our early run, I pushed them aside and responded that I planned on running. After a brief back-and-forth, it was concluded that we'd run as scheduled. So our band of a few brave souls - Augie, Michele, Josh and me - gathered for a slow roll in the cold. Michele and Josh are tapering for next weekend's Houston marathon. For me, it was cold at the start especially my hands (despite 3 pairs of gloves ... I decided this was actually working against me by keeping my fingers separated; I need running mittens!) but it turned out to be a decent run. My legs felt okay. Any time we turned toward the north there was a cold wind in our faces but I was happy that Paige let me borrow her gaiter which proved the perfect shield against the wind for my face.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
hot chocolate, hot cakes w/maple syrup, ham & poached egg on English muffin & water
Friday, January 8, 2010
OBJECTIVE
6 mi.@ 8:37-9:47
ACHIEVED
6.02 mi.@ 8:16
4:50 PM 31° 45% 7 mph
This morning's cold, damp weather scared me off an early morning run. I didn't want to miss the miles even though today was "only a recovery run" so I bailed out of the office around 4:30 for a couple loops at Memorial Park. It was cold and, as a result, there weren't many people running. This was supposed to be a recovery run (>8:36) but I think the park atmosphere and the cold combined to spur me along a bit faster than planned.
PRE RUN
water
POST RUN
grilled chicken wrap, small hamburger, apple, chocolate milk shake & chocolate milk
6 mi.@ 8:37-9:47
ACHIEVED
6.02 mi.@ 8:16
4:50 PM 31° 45% 7 mph
This morning's cold, damp weather scared me off an early morning run. I didn't want to miss the miles even though today was "only a recovery run" so I bailed out of the office around 4:30 for a couple loops at Memorial Park. It was cold and, as a result, there weren't many people running. This was supposed to be a recovery run (>8:36) but I think the park atmosphere and the cold combined to spur me along a bit faster than planned.
PRE RUN
water
POST RUN
grilled chicken wrap, small hamburger, apple, chocolate milk shake & chocolate milk
Thursday, January 7, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down
ACHIEVED
dynamic stretch
1.52 mi. WU
3 mi. tempo @ 6:40
1.68 mi. CD
5:33 AM 51° 96% 4 mph light rain
Okay I'm laughing at myself right now. I just realized today's run was supposed to be mile repeats. I've had it in my head all week that today's workout was a tempo run. In fact I've been dreading it a bit. So I went out and hammered a tempo. I was a bit disappointed with how I felt and that I missed my targeted 6:39 pace by 1 second per mile. Now I come to realize I was supposed to run 3 one-mile repeats with 2-minute rests in between. ... don't feel bad at all now, ha!
PRE RUN
weight=169
POST RUN
SlimFast, multivitamin & corn Chex w/1% milk
dynamic stretching warm-up
1.5 mi. warm-up
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down
ACHIEVED
dynamic stretch
1.52 mi. WU
3 mi. tempo @ 6:40
1.68 mi. CD
5:33 AM 51° 96% 4 mph light rain
Okay I'm laughing at myself right now. I just realized today's run was supposed to be mile repeats. I've had it in my head all week that today's workout was a tempo run. In fact I've been dreading it a bit. So I went out and hammered a tempo. I was a bit disappointed with how I felt and that I missed my targeted 6:39 pace by 1 second per mile. Now I come to realize I was supposed to run 3 one-mile repeats with 2-minute rests in between. ... don't feel bad at all now, ha!
PRE RUN
weight=169
POST RUN
SlimFast, multivitamin & corn Chex w/1% milk
Wednesday, January 6, 2010
Tuesday, January 5, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
10x400m @ 1:32 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
dynamic stretch
1.44 mi. WU
94/91/88/91/90/86/88/89/90/86
1.61 mi. CD
total miles = 8.75
total time = 1:12:40
5:20 AM 28° 85% 1 mph
Felt pretty good about how this one went. It's my first time back on the track since before the St. George marathon. It wasn't an easy interval workout but it was manageable. I need to go back and look at how I did with this same workout when I was getting ready for St. George. It won't be a perfect comparison because of the difference in weather conditions but it still might be revealing.
Wore my Mizuno Mushas. They felt really light. The EP 5K is in 12 days. I really have no idea what to expect.
Oddly, I've been dealing with a case of DOMS over the last few days. It started after Saturday's long run and continued throughout the day yesterday. I don't know if is because of my layoff from running, my return to doing physical therapy exercises, a combination of the two, or something different altogether .... Stay tuned.
PRE RUN
weight=167
water
POST RUN
SlimFast, multivitamin & low-fat granola w/1% milk
dynamic stretching warm-up
1.5 mi. warm-up
10x400m @ 1:32 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
dynamic stretch
1.44 mi. WU
94/91/88/91/90/86/88/89/90/86
1.61 mi. CD
total miles = 8.75
total time = 1:12:40
5:20 AM 28° 85% 1 mph
Felt pretty good about how this one went. It's my first time back on the track since before the St. George marathon. It wasn't an easy interval workout but it was manageable. I need to go back and look at how I did with this same workout when I was getting ready for St. George. It won't be a perfect comparison because of the difference in weather conditions but it still might be revealing.
Wore my Mizuno Mushas. They felt really light. The EP 5K is in 12 days. I really have no idea what to expect.
Oddly, I've been dealing with a case of DOMS over the last few days. It started after Saturday's long run and continued throughout the day yesterday. I don't know if is because of my layoff from running, my return to doing physical therapy exercises, a combination of the two, or something different altogether .... Stay tuned.
PRE RUN
weight=167
water
POST RUN
SlimFast, multivitamin & low-fat granola w/1% milk
Monday, January 4, 2010
OBJECTIVE
7 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
7.23 mi.@ 8:09
2x20 sec. stiff-legged run
2x20 sec. running no arms
5:00 AM 42° 78% 5 mph
A good 7-miler to get back with the program. Work is going to be a serious, six-week challenge now that the new year has started. I just need to stay focused ... on my running and in the office.
PRE RUN
weight=167
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
7 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
ACHIEVED
7.23 mi.@ 8:09
2x20 sec. stiff-legged run
2x20 sec. running no arms
5:00 AM 42° 78% 5 mph
A good 7-miler to get back with the program. Work is going to be a serious, six-week challenge now that the new year has started. I just need to stay focused ... on my running and in the office.
PRE RUN
weight=167
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Sunday, January 3, 2010
Training Schedule: January 3 - 9
SUNDAY - Rest
MONDAY - Base Run + Drills
7 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 400m Intervals @ 3000m Pace
dynamic stretching warm-up
1.5 mi. warm-up
10x400m @ 1:32 w/3 min. active recoveries
1.5 mi. cool-down
WEDNESDAY - Recovery Run
6 mi.@ 8:37-9:47
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down
FRIDAY - Recovery Run
6 mi.@ 8:37-9:47
SATURDAY - Endurance Run
13 mi.@ 7:46-8:36
MONDAY - Base Run + Drills
7 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. running no arms
TUESDAY - 400m Intervals @ 3000m Pace
dynamic stretching warm-up
1.5 mi. warm-up
10x400m @ 1:32 w/3 min. active recoveries
1.5 mi. cool-down
WEDNESDAY - Recovery Run
6 mi.@ 8:37-9:47
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up
3x1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down
FRIDAY - Recovery Run
6 mi.@ 8:37-9:47
SATURDAY - Endurance Run
13 mi.@ 7:46-8:36
Saturday, January 2, 2010
OBJECTIVE
12 mi.@ 7:46-8:36
ACHIEVED
13.22 mi.@ 8:43
7:05 AM 40° 74% 2 mph
After an unscheduled break in my running, I finally got back at it this morning. I feel like I just wasted the past six weeks training by missing the last six days. The holidays, cold weather, travel, and sickness all seemed to line up against me.
Thankfully the group ran today. Starting this morning's run was Augie, Jill, Michele, William, Jon, Randy, Josh and me. The pace was easy which is what I needed. Even though my legs were fresh, they may have been too fresh (as in untrained). They were quite heavy throughout. I wore my new Mizuno Wave Rider 12's. They seem okay but they're definitely different than the 11's.
Glad I got this one in.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
blueberry & strawberry smoothie
12 mi.@ 7:46-8:36
ACHIEVED
13.22 mi.@ 8:43
7:05 AM 40° 74% 2 mph
After an unscheduled break in my running, I finally got back at it this morning. I feel like I just wasted the past six weeks training by missing the last six days. The holidays, cold weather, travel, and sickness all seemed to line up against me.
Thankfully the group ran today. Starting this morning's run was Augie, Jill, Michele, William, Jon, Randy, Josh and me. The pace was easy which is what I needed. Even though my legs were fresh, they may have been too fresh (as in untrained). They were quite heavy throughout. I wore my new Mizuno Wave Rider 12's. They seem okay but they're definitely different than the 11's.
Glad I got this one in.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
blueberry & strawberry smoothie
Stand By Me | Playing For Change | Song Around The World from Concord Music Group on Vimeo.
Interesting story behind this one ....
This cover of Stand By Me was recorded by completely unknown artists in a street virtual studio all around the world. It all started with a base track—vocals and guitar—recorded on the streets of Santa Monica, California, by a street musician called Roger Ridley. The base track was then taken to New Orleans, Louisiana, where Grandpa Elliott—a blind singer from the French Quarter—added vocals and harmonica while listening to Ridley's base track on headphones. In the same city, Washboard Chaz's added some metal percussion to it.
And from there, it just gets rock 'n' rolling bananas: The producers took the resulting mix all through Europe, Africa, and South America, adding new tracks with multiple instruments and vocals that were assembled in the final version you are seeing in this video. All done with a simple laptop and some microphones.
Friday, December 25, 2009
Thursday, December 24, 2009
Wednesday, December 23, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.15 mi.@ 8:14
4:59 AM 67° 89% 2 mph
Surprisingly warm this morning. I felt okay over the 6 miles. Spent the time thinking about my son's automobile accident yesterday and a morning meeting at work that I'm not looking forward to.
PRE RUN
weight=167
POST RUN
orange juice, multivitamin & GrapeNuts w/1% milk
6 mi.@ 7:46-8:36
ACHIEVED
6.15 mi.@ 8:14
4:59 AM 67° 89% 2 mph
Surprisingly warm this morning. I felt okay over the 6 miles. Spent the time thinking about my son's automobile accident yesterday and a morning meeting at work that I'm not looking forward to.
PRE RUN
weight=167
POST RUN
orange juice, multivitamin & GrapeNuts w/1% milk
Tuesday, December 22, 2009
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
4x2 min.@ 6:11 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.78 mi. WU
4x2 min. (7:02 7:10 6:29 6:33) w/2 min. active recoveries
1.54 mi. CD
5:58 AM 57° 88% 0 mph
This one didn't go very well. It's my last time in the Chasewood garage for several weeks. Not sure my Garmin was registering in the garage correctly. Felt tired. Couldn't ever really get going.
PRE RUN
weight=167
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
4x2 min.@ 6:11 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.78 mi. WU
4x2 min. (7:02 7:10 6:29 6:33) w/2 min. active recoveries
1.54 mi. CD
5:58 AM 57° 88% 0 mph
This one didn't go very well. It's my last time in the Chasewood garage for several weeks. Not sure my Garmin was registering in the garage correctly. Felt tired. Couldn't ever really get going.
PRE RUN
weight=167
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Monday, December 21, 2009
OBJECTIVE
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:03
1x20 sec. high knees
1x20 sec. bounding
5:16 AM 37° 95% 0 mph
Calves were tight this morning; never really loosened up. This is a recovery week with reduced volume but consistent intensity. It's the last week of the "Build" phase. Next week begins "Base 1" phase.
PRE RUN
weight=168.5
POST RUN
apple juice, multivitamin & oatmeal w/brown sugar & 1% milk
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
ACHIEVED
5.13 mi.@ 8:03
1x20 sec. high knees
1x20 sec. bounding
5:16 AM 37° 95% 0 mph
Calves were tight this morning; never really loosened up. This is a recovery week with reduced volume but consistent intensity. It's the last week of the "Build" phase. Next week begins "Base 1" phase.
PRE RUN
weight=168.5
POST RUN
apple juice, multivitamin & oatmeal w/brown sugar & 1% milk
Sunday, December 20, 2009
Training Schedule: December 20 - 26
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - Hill Repetitions
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
4x2 min.@ 6:11 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
Dynamic stretching warm-up
5 mi.@ 7:46-8:36 w/4x2 min.@ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Base Run
8 mi.@ 7:46-8:36
MONDAY - Base Run + Drills
5 mi.@ 7:46-8:36
1x20 sec. high knees
1x20 sec. bounding
TUESDAY - Hill Repetitions
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:46
4x2 min.@ 6:11 w/2 min. active recoveries
1.5 mi. cool-down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
Dynamic stretching warm-up
5 mi.@ 7:46-8:36 w/4x2 min.@ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Base Run
8 mi.@ 7:46-8:36
Saturday, December 19, 2009
OBJECTIVE
11 mi.@ 7:46-8:36
ACHIEVED
10.52 mi.@ 8:06
7:05 AM 47° 72% 3 mph
Dropped in on the group this morning. Although the group seems to be a bit fragmented at the moment. This iteration included: Steph, Michele, Laurie, and Jonathan C. It seems Steph's injury may be behind her so she should be running with us on a regular basis. She was feeling strong this morning and I went with her so we had a good opportunity to catch up on lost time as we clipped along at ~8 minute per mile pace.
The group was running 14 and I only wanted 11 so I broke off from the group around Mile 8. Shortly after that I did a stupid thing that I don't recall ever doing before. When I stopped for a water break, I didn't stop my watch. But when I started running again, I stopped it (thinking I was starting it). Of course, this fouled up the data from my run. However once I had the opportunity to sit down and analyze it, I was able to extrapolate the proper distance and time for the run. I'm not sure what my problem there was!
PRE RUN
weight=166.5
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
11 mi.@ 7:46-8:36
ACHIEVED
10.52 mi.@ 8:06
7:05 AM 47° 72% 3 mph
Dropped in on the group this morning. Although the group seems to be a bit fragmented at the moment. This iteration included: Steph, Michele, Laurie, and Jonathan C. It seems Steph's injury may be behind her so she should be running with us on a regular basis. She was feeling strong this morning and I went with her so we had a good opportunity to catch up on lost time as we clipped along at ~8 minute per mile pace.
The group was running 14 and I only wanted 11 so I broke off from the group around Mile 8. Shortly after that I did a stupid thing that I don't recall ever doing before. When I stopped for a water break, I didn't stop my watch. But when I started running again, I stopped it (thinking I was starting it). Of course, this fouled up the data from my run. However once I had the opportunity to sit down and analyze it, I was able to extrapolate the proper distance and time for the run. I'm not sure what my problem there was!
PRE RUN
weight=166.5
water & oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Friday, December 18, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.05 mi.@ 7:44
4:27 PM 64° 55% 4 mph
Slipped away from work for an hour so I could take a couple loops at Memorial Park. The weather was near-perfect. It was nice to be outside with no rain and no cold! I felt surprisingly good for having run a hard fartlek this morning. So I'm now all caught up on weekly mileage and workouts. Looking forward to tomorrow's run.
6 mi.@ 7:46-8:36
ACHIEVED
6.05 mi.@ 7:44
4:27 PM 64° 55% 4 mph
Slipped away from work for an hour so I could take a couple loops at Memorial Park. The weather was near-perfect. It was nice to be outside with no rain and no cold! I felt surprisingly good for having run a hard fartlek this morning. So I'm now all caught up on weekly mileage and workouts. Looking forward to tomorrow's run.
OBJECTIVE
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6.20 mi.@ 7:46 (6:05 6:10 6:10 6:13 6:07 6:07)
5:02 AM 41° 94% 1 mph
This is the run that was scheduled for yesterday. Why I missed it ... it's hard to say now. At the time, there was a cold rain falling and it didn't seem like I had time. Thought I might get a run after work. My body also felt a bit beat down. In retrospect that was all just a bunch of hollow excuses.
Felt pretty good this morning once I got moving. Was happy to hit my times and keep them in a tight range. After missing all my times on Tuesday, I've been wondering what's going on.
I've got it in the back of my mind to break a cardinal rule of running later tonight and get in a recovery run. This will effectively "make up" for yesterday's missed run and get me back on track with my weekly mileage.
PRE RUN
weight=166.5
POST RUN
water, multivitamin, chocolate milk & raisin bran w/1% milk
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6.20 mi.@ 7:46 (6:05 6:10 6:10 6:13 6:07 6:07)
5:02 AM 41° 94% 1 mph
This is the run that was scheduled for yesterday. Why I missed it ... it's hard to say now. At the time, there was a cold rain falling and it didn't seem like I had time. Thought I might get a run after work. My body also felt a bit beat down. In retrospect that was all just a bunch of hollow excuses.
Felt pretty good this morning once I got moving. Was happy to hit my times and keep them in a tight range. After missing all my times on Tuesday, I've been wondering what's going on.
I've got it in the back of my mind to break a cardinal rule of running later tonight and get in a recovery run. This will effectively "make up" for yesterday's missed run and get me back on track with my weekly mileage.
PRE RUN
weight=166.5
POST RUN
water, multivitamin, chocolate milk & raisin bran w/1% milk
Wednesday, December 16, 2009
Tuesday, December 15, 2009
F-L-A-T !!!
OBJECTIVE
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 WU
6:20 6:15 6:24 6:30 6:26 6:42
1.77 CD
5:59 AM 58° 97% 3 mph
... oh, so that's why you shouldn't turn a recovery run into a progression run (see yesterday) ....
I was very flat today; obviously not hitting my goal pace on any of my hill repeats. I guess I can attribute it to a couple of things. 1) Lack of sleep over the past couple of nights. 2) Turning yesterday's easy base run into a progressive run by hitting negative splits over 6 miles. 3) Work stress. I actually considered scrapping the workout a couple of different times during this morning's debacle. But I told myself this is actually good training. Every day isn't going to be a good one. This is training me to deal with adversity - whether within the marathon context (Heartbreak Hill in Boston ???) or over an entire race. Just deal with it and finish off the task at hand. I'm not pleased with what the clock shows for today's effort but I'm pleased that I finished it. Looking forward to the promise of a better running day tomorrow!
If running is like a box of chocolates, I picked the best looking one in the box this morning then bit into it to find a tangerine-avocado center!!!
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats & 1% milk
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 WU
6:20 6:15 6:24 6:30 6:26 6:42
1.77 CD
5:59 AM 58° 97% 3 mph
... oh, so that's why you shouldn't turn a recovery run into a progression run (see yesterday) ....
I was very flat today; obviously not hitting my goal pace on any of my hill repeats. I guess I can attribute it to a couple of things. 1) Lack of sleep over the past couple of nights. 2) Turning yesterday's easy base run into a progressive run by hitting negative splits over 6 miles. 3) Work stress. I actually considered scrapping the workout a couple of different times during this morning's debacle. But I told myself this is actually good training. Every day isn't going to be a good one. This is training me to deal with adversity - whether within the marathon context (Heartbreak Hill in Boston ???) or over an entire race. Just deal with it and finish off the task at hand. I'm not pleased with what the clock shows for today's effort but I'm pleased that I finished it. Looking forward to the promise of a better running day tomorrow!
If running is like a box of chocolates, I picked the best looking one in the box this morning then bit into it to find a tangerine-avocado center!!!
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, water, multivitamin & frosted mini wheats & 1% milk
Monday, December 14, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
ACHIEVED
6.10 mi.@ 8:07
2x20 sec. one-leg hop
1x20 sec. no-arm running
1x20 sec. stiff-legged running
5:53 AM 54° 98% 1 mph mist; very light rain
After about 1.5 miles, I caught myself sleepwalking through another base run. I felt tired and lethargic. I decided I wasn't going to let this happen today. Even though it was a base run, right then and there I turned it into a progression run. My plan was to run negative mile splits the rest of the way. However much time a cut off the mile, I would ran the next mile half-again-as-fast. I know this seems a stupid little mental game but I usually respond and today was no exception:
8:59/8:28/8:12/7:56/7:38/7:38
PRE RUN
POST RUN
weight = 164
water, multivitamin & low-fat granola w/1% milk
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
ACHIEVED
6.10 mi.@ 8:07
2x20 sec. one-leg hop
1x20 sec. no-arm running
1x20 sec. stiff-legged running
5:53 AM 54° 98% 1 mph mist; very light rain
After about 1.5 miles, I caught myself sleepwalking through another base run. I felt tired and lethargic. I decided I wasn't going to let this happen today. Even though it was a base run, right then and there I turned it into a progression run. My plan was to run negative mile splits the rest of the way. However much time a cut off the mile, I would ran the next mile half-again-as-fast. I know this seems a stupid little mental game but I usually respond and today was no exception:
8:59/8:28/8:12/7:56/7:38/7:38
PRE RUN
POST RUN
weight = 164
water, multivitamin & low-fat granola w/1% milk
Sunday, December 13, 2009
Training Schedule: December 13 - 19
Proprioceptive Cue: Driving the Thigh
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
11 mi.@ 7:46-8:36
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. steep-hill sprints
2x20 sec. one-leg hop
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x2 min. hill repetitions @ 6:11 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x2 min. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
11 mi.@ 7:46-8:36
Saturday, December 12, 2009
Saturday Afternoon 10-miler
OBJECTIVE
10 mi.@ 7:46-8:36
ACHIEVED
9.91 mi.@ 8:18
3:37 PM 58° 92% 3 mph
It was a strange day in many ways. First, this was a Saturday afternoon run. I don't ever recall running at this time on a Saturday before. Second, the weather was weird ... overcast, misty, humid and cool-ish. This was actually a good thing as far as running goes.
Run with Randy and Josh today. Spent the morning in the office then met at the park. Unbelievably, Josh had just gotten off a +10 hour flight from Paris and was doing a 20-miler! I thought I was feeling sluggish .... But Josh seemed at the top of this game and I was happy to see Randy too after not knowing if he would be joining us or not. Although we ran a nice comfortable pace, everything felt fast to me during this one. I just felt "okay" overall. Was glad when we met Augie back at the parking lot. She was running the second 10 miles. I was happy to be done.
A footnote to this run: When I got back in my car, I had a couple missed calls from Cameron. Long story, short - the Explorer broke down in Waco leaving him and his 3 friends stranded. I made the +6 hour round trip to bring them home. I was fortunate to have my dad in town to share the road time and driving with!
PRE RUN
water
POST RUN
SlimFast
10 mi.@ 7:46-8:36
ACHIEVED
9.91 mi.@ 8:18
3:37 PM 58° 92% 3 mph
It was a strange day in many ways. First, this was a Saturday afternoon run. I don't ever recall running at this time on a Saturday before. Second, the weather was weird ... overcast, misty, humid and cool-ish. This was actually a good thing as far as running goes.
Run with Randy and Josh today. Spent the morning in the office then met at the park. Unbelievably, Josh had just gotten off a +10 hour flight from Paris and was doing a 20-miler! I thought I was feeling sluggish .... But Josh seemed at the top of this game and I was happy to see Randy too after not knowing if he would be joining us or not. Although we ran a nice comfortable pace, everything felt fast to me during this one. I just felt "okay" overall. Was glad when we met Augie back at the parking lot. She was running the second 10 miles. I was happy to be done.
A footnote to this run: When I got back in my car, I had a couple missed calls from Cameron. Long story, short - the Explorer broke down in Waco leaving him and his 3 friends stranded. I made the +6 hour round trip to bring them home. I was fortunate to have my dad in town to share the road time and driving with!
PRE RUN
water
POST RUN
SlimFast
Friday, December 11, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.08 mi.@ 8:19
6:11 AM 43° 64% 3 mph
I was just happy to get this run in after a late night. Last night was the Houston opening of The Sound of Music.
The following thought was much more developed while I was running this morning then I have time to give it here .... "I'm not a good enough runner to let things get in the way of my training." (Things ... for example, late nights at the theater ....) This thinking is wrong though because it implies that the best [fill in the blank ... runners] are good enough to skip training. They are the best because they don't skip training (and are genetic freaks). Do you follow me on that? Oh sure, I can envision Ryan and Sara Hall enjoying an evening of entertainment together. But as world-class runners, I'm confident that didn't alter their training the next day. I'll obviously never be world-class but I can take a lesson from this. I suppose the difference is that as a professional athlete, you don't have to worry about the activity taking most of my time each day ... my job. Don't get me wrong, I'm glad I have one.
I'm venturing off to visit a chiropractor this afternoon. I haven't been in several years. This guy's a runner and I'm just viewing this as a 30,000 tune up. I hope he shares my view ....
PRE RUN
weight=166
POST RUN
water, multivitamin & low-fat granola w/1% milk
6 mi.@ 7:46-8:36
ACHIEVED
6.08 mi.@ 8:19
6:11 AM 43° 64% 3 mph
I was just happy to get this run in after a late night. Last night was the Houston opening of The Sound of Music.
The following thought was much more developed while I was running this morning then I have time to give it here .... "I'm not a good enough runner to let things get in the way of my training." (Things ... for example, late nights at the theater ....) This thinking is wrong though because it implies that the best [fill in the blank ... runners] are good enough to skip training. They are the best because they don't skip training (and are genetic freaks). Do you follow me on that? Oh sure, I can envision Ryan and Sara Hall enjoying an evening of entertainment together. But as world-class runners, I'm confident that didn't alter their training the next day. I'll obviously never be world-class but I can take a lesson from this. I suppose the difference is that as a professional athlete, you don't have to worry about the activity taking most of my time each day ... my job. Don't get me wrong, I'm glad I have one.
I'm venturing off to visit a chiropractor this afternoon. I haven't been in several years. This guy's a runner and I'm just viewing this as a 30,000 tune up. I hope he shares my view ....
PRE RUN
weight=166
POST RUN
water, multivitamin & low-fat granola w/1% milk
Thursday, December 10, 2009
OBJECTIVE
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6 mi.@ 7:43 mixed in 6x90 sec. bursts
(6:05 6:07 5:54 6:07 6:06 5:58)
5:24 AM 34° 66% 2 mph
I would have never guessed how this run would turn out. I just wasn't feelin' it this morning when I woke up. As I drug myself around getting ready to go, excuses for not running or changing the scheduled workout kept popping into my head. I got myself together, stepped outside to stretch, and the cold morning air gave me a whole series of additional reasons to pack it in. I stretched then started. Nothing out of the ordinary. It was colder than usual. My legs felt okay. I decided my first burst of 90 seconds would come about 1.5 miles into the run. The target pace was 6:11. Off I went. I went hard but wasn't killing myself. Two thirds in, I looked at my watch and was way too fast so I eased it over the last 30 seconds. That was easy. Too easy it seemed. I figured it would catch up with me later. But it didn't I hammered all of my 90 second bursts and they all felt surprisingly comfortable. But more surprising was the continuation of something I picked up during last week's fartlek. I didn't let my in-between burst running get sloppily, slow. I held a pace and forced my body to recover while always running within the overall target pace for the run. I figured this would for sure catch up with me. It didn't either. It all went fine. Interesting .... Just goes to show you never know until you go.
A couple thoughts. I learned a couple years ago that efficient running for generally anyone can be calibrated to ~180 foot strikes per minute. Jonathan Bennett shared this insight with me from his reading. It was around the time he got his footpod. Since then, I've read about this concept. Faster runners just cover more distance with each stride. Therefore, they're ... faster. Anyway, the point is that over the past few weeks rather than watching my watch during fast running, I count my strides. For example, today I ran 90 second bursts. If I'm running efficiently, I should have about ~270 foot strikes during that time. To make it easier to count, I only count my right foot so ~135. I've found this interesting over the past month that I've been doing it. I generally have more the 180 foot strikes per minute while I'm running fast. I don't count foot strikes for easy running but I've got to believe I must be significantly fewer than 180/minute. I don't have a conclusion for any of this as it's still a work in progress. I'm sure there's something for me to glean from these facts but I'm not exactly sure what. I'll keep thinking about it while I keep counting strides.
Finally, I've modified my Saturday plans. Josh is in Paris but returns Saturday afternoon. He wants to get his scheduled 20-miler in Saturday afternoon. He put the word out to see if others in our group would join him. I like getting my run in early so I have the rest of the day for other things. But I thought about how I've done some long runs before and how it's always better to have someone with me for the long haul. If it were me needing to run in the afternoon, I'd be hugely grateful to be joined by someone. Anyway, all of this led me to jump in for Josh's Saturday afternoon run. I'll only be going 10 miles of it. I figured others would join too. But it ended up that everyone else has other scheduling issues which preclude their participation. So I'm looking forward to my Saturday afternoon run. Hopefully Josh is feeling okay after getting off the long flight from Paris!
PRE RUN
weight=166
POST RUN
water, multivitamin, hot chocolate (rarely want anything hot after running but sure hit the spot today!), frosted mini wheats w/1% milk
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
ACHIEVED
dynamic stretch
6 mi.@ 7:43 mixed in 6x90 sec. bursts
(6:05 6:07 5:54 6:07 6:06 5:58)
5:24 AM 34° 66% 2 mph
I would have never guessed how this run would turn out. I just wasn't feelin' it this morning when I woke up. As I drug myself around getting ready to go, excuses for not running or changing the scheduled workout kept popping into my head. I got myself together, stepped outside to stretch, and the cold morning air gave me a whole series of additional reasons to pack it in. I stretched then started. Nothing out of the ordinary. It was colder than usual. My legs felt okay. I decided my first burst of 90 seconds would come about 1.5 miles into the run. The target pace was 6:11. Off I went. I went hard but wasn't killing myself. Two thirds in, I looked at my watch and was way too fast so I eased it over the last 30 seconds. That was easy. Too easy it seemed. I figured it would catch up with me later. But it didn't I hammered all of my 90 second bursts and they all felt surprisingly comfortable. But more surprising was the continuation of something I picked up during last week's fartlek. I didn't let my in-between burst running get sloppily, slow. I held a pace and forced my body to recover while always running within the overall target pace for the run. I figured this would for sure catch up with me. It didn't either. It all went fine. Interesting .... Just goes to show you never know until you go.
A couple thoughts. I learned a couple years ago that efficient running for generally anyone can be calibrated to ~180 foot strikes per minute. Jonathan Bennett shared this insight with me from his reading. It was around the time he got his footpod. Since then, I've read about this concept. Faster runners just cover more distance with each stride. Therefore, they're ... faster. Anyway, the point is that over the past few weeks rather than watching my watch during fast running, I count my strides. For example, today I ran 90 second bursts. If I'm running efficiently, I should have about ~270 foot strikes during that time. To make it easier to count, I only count my right foot so ~135. I've found this interesting over the past month that I've been doing it. I generally have more the 180 foot strikes per minute while I'm running fast. I don't count foot strikes for easy running but I've got to believe I must be significantly fewer than 180/minute. I don't have a conclusion for any of this as it's still a work in progress. I'm sure there's something for me to glean from these facts but I'm not exactly sure what. I'll keep thinking about it while I keep counting strides.
Finally, I've modified my Saturday plans. Josh is in Paris but returns Saturday afternoon. He wants to get his scheduled 20-miler in Saturday afternoon. He put the word out to see if others in our group would join him. I like getting my run in early so I have the rest of the day for other things. But I thought about how I've done some long runs before and how it's always better to have someone with me for the long haul. If it were me needing to run in the afternoon, I'd be hugely grateful to be joined by someone. Anyway, all of this led me to jump in for Josh's Saturday afternoon run. I'll only be going 10 miles of it. I figured others would join too. But it ended up that everyone else has other scheduling issues which preclude their participation. So I'm looking forward to my Saturday afternoon run. Hopefully Josh is feeling okay after getting off the long flight from Paris!
PRE RUN
weight=166
POST RUN
water, multivitamin, hot chocolate (rarely want anything hot after running but sure hit the spot today!), frosted mini wheats w/1% milk
Wednesday, December 9, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
ACHIEVED
6.19 mi.@ 8:18
5:15 AM 52° 97% 2 mph
Felt sluggish to start out. I think it may have been slightly overzealous stretching before yesterday's hill run. Or maybe my legs are still feeling the incline running ... ? Anyway they loosened up about half way through.
I signed up for the EP5K next month. It's held in conjunction with the Houston marathon so I can enjoy all the festivities with only a fraction of the pain! This 5K fits perfectly into my training schedule at a point where I'll be ready for a time trial.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & oatmeal w/brown sugar, flax, almonds & 1% milk
6 mi.@ 7:46-8:36
ACHIEVED
6.19 mi.@ 8:18
5:15 AM 52° 97% 2 mph
Felt sluggish to start out. I think it may have been slightly overzealous stretching before yesterday's hill run. Or maybe my legs are still feeling the incline running ... ? Anyway they loosened up about half way through.
I signed up for the EP5K next month. It's held in conjunction with the Houston marathon so I can enjoy all the festivities with only a fraction of the pain! This 5K fits perfectly into my training schedule at a point where I'll be ready for a time trial.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & oatmeal w/brown sugar, flax, almonds & 1% milk
Tuesday, December 8, 2009
OBJECTIVE
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 mi. WU
6x90 sec. w/2 min. active recoveries (5:46/6:14/6:13/6:14/5:58/6:01)
1.52 mi. CD
5:58 AM 57° 98% 0 mph
Went over to the YMCA to run a warm up to the Chasewood garage for a "hill" workout. Felt sluggish today as I tried to hit my target pace. Hopefully that's a sign that I'm building strength as that's the purpose of the "build phase" that I'm in right now.
Dropped an email to the Salt Lake Track Club yesterday. I wanted to get their group run schedule for the holidays. Depending on what they're doing and when, I may join them while I'm traveling.
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, hot chocolate milk & frosted miniwheats w/1% milk
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
ACHIEVED
dynamic stretch
1.56 mi. WU
6x90 sec. w/2 min. active recoveries (5:46/6:14/6:13/6:14/5:58/6:01)
1.52 mi. CD
5:58 AM 57° 98% 0 mph
Went over to the YMCA to run a warm up to the Chasewood garage for a "hill" workout. Felt sluggish today as I tried to hit my target pace. Hopefully that's a sign that I'm building strength as that's the purpose of the "build phase" that I'm in right now.
Dropped an email to the Salt Lake Track Club yesterday. I wanted to get their group run schedule for the holidays. Depending on what they're doing and when, I may join them while I'm traveling.
PRE RUN
weight=165.5
water
POST RUN
SlimFast
Later, hot chocolate milk & frosted miniwheats w/1% milk
Monday, December 7, 2009
OBJECTIVE
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
ACHIEVED
6.17 mi.@ 8:08
2x20 sec. stiff-legged run
2x20 sec. no arms
5:23 AM 55° 98% 1 mph
I felt a bit stiff (lower back) and creaky (knees) this morning. More of an observation than a hindrance.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & GrapeNuts w/1% milk
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
ACHIEVED
6.17 mi.@ 8:08
2x20 sec. stiff-legged run
2x20 sec. no arms
5:23 AM 55° 98% 1 mph
I felt a bit stiff (lower back) and creaky (knees) this morning. More of an observation than a hindrance.
PRE RUN
weight=165.5
POST RUN
water, multivitamin & GrapeNuts w/1% milk
Sunday, December 6, 2009
Training Schedule: December 6 - 12
Proprioceptive Cue: Pounding the Ground
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
10 mi.@ 7:46-8:36
SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ 7:46-8:36
2x20 sec. stiff-legged run
2x20 sec. no arms
TUESDAY - Hill Repetitions
dynamic stretching warm up
1.5 mi. warm up @ 8:37-9:46
6x90 sec. hill repetitions @ 5:50 w/2 min. active recoveries
1.5 mi. cool down @ 8:37-9:46
WEDNESDAY - Base Run
6 mi.@ 7:46-8:36
THURSDAY - Fartlek Run
dynamic stretching warm up
6 mi.@7:46-8:36 w/6x90 sec. intervals @ 6:11 "sprinkled in"
FRIDAY - Base Run
6 mi.@ 7:46-8:36
SATURDAY - Endurance Run
10 mi.@ 7:46-8:36
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