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Saturday, August 20, 2011
Northwest Harris-20110820-00018.jpg
Friday, August 19, 2011
Chicago-20110819-00017.jpg
Hammy was oddly numb much of the way. At a couple stages it got extremely hot. All of this a rather strange.
I'm sore from cannonball routine after yesterday's run and the day before and the ITB and core work on Wednesday. Just a sign that I should have been doing them all along ....
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Thursday, August 18, 2011
Chicago-20110818-00016.jpg
I'm sure my overall pace was not this fast. Buildings in Chicago rarely cooperate with GPS sattelite reception.
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Wednesday, August 17, 2011
Left hamstring is screwed up again. Didn't bother me during Saturday's long run at all. Was noticeable during Sunday's recovery run. Ever since it's been really tight - all day, every day. It almost seems it's somehow volume related. Once I hit a certain number of miles, it's done and needs several days recovery to get back to anything close to normal.
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Sunday, August 14, 2011
Northwest Harris-20110814-00014.jpg
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Saturday, August 13, 2011
Houston-20110813-00012.jpg
10 miles with the big boys (and several girls today too) at 7:50 overall with some middle miles at 7:30. Today's temperature was around 85-86F with high humidity. Set out on my own from the park to add on 6 miles. Firgured I'd intersect with the crew if I went toward the polo grounds as their route was coming back in that direction. I was right but crossed the freeway for a restroom break at the Shell station. When I came out, I saw them crossing the intersection on the other side of the freeway. Couldn't catch them. Continued my slog toward polo grounds. Their drinking fountain has the coldest water in Houston. Perfect for a long run break. Drug myself back to the park on a point-to-point stop-and-go. Was REALLY tired. Glad to with completed this one.
Even better was that the crew was still at the pool stretching and cooling down. We went for breakfast together.
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Friday, August 12, 2011
Monday, August 8, 2011
New Message
Objective = strength
WU
2x2.5 mi.@ 7:17 w/1 mi. active recovery
CD
Achieved
WU - 0.54 mi.
2x2.5 mi. [7:11, 7:17] w/1 mi. active recovery
CD - 0.23
5:25 AM 80° 86% 0 mph (heat index=84°)
Tough one out there today! Wasn't sure I could do it but hung in there and gutted it out.
Sunday, August 7, 2011
Northwest Harris-20110807-00010.jpg
5 mi.
Could feel yesterday's run on hammy at the outset. However it seemed to more soreness than injury. Took it as an easy recovery run.
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Saturday, August 6, 2011
Houston-20110806-00008.jpg
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Friday, August 5, 2011
Northwest Harris-20110805-00006.jpg
8 mi.
No such thing as "junk miles" at this stage of the game.
81F w/extreme humidity
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Thursday, August 4, 2011
Chicago-20110804-00005.jpg
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Wednesday, August 3, 2011
Chicago-20110803-00003.jpg
Did cannonball routine yesterday. Plan to do it again today. Also, try icing morning and night.
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Sunday, July 31, 2011
Sunday, July 24, 2011
Objective
5 mi.
5 mi.
Achieved
5.16 mi.@ 8:17
6:19 AM 78.3F 81.4 % 1 mph (heat index=81F)
Recovery run from yesterday's pounding. Not as hot or humid this morning; still a challenging run. My left hamstring was balky. Hoping it's not anything serious. I stopped at the high school track to assess the progress (actually hoped to find it open). It's still not finished but workers were getting ready to start their day. The track was unmarked and looked like black asphalt from the distance so I guess they still need to surface it with rubberized asphalt (I doubt what I was seeing was really black asphalt - just couldn't tell much looking through the fence).
Pre run
Weight=166.5
Body fat=22.7%
Post run
Weight=163.5
Kashi GoLean cereal w/1% milk
Saturday, July 23, 2011
OBJECTIVE
10 mi.@ 7:53
ACHIEVED
10.05 mi.@ 8:10
5:36 AM 81° 84% 2 mph
Really tough run with the big boys this morning. We run from Memorial Park to the Hilton Americas downtown then back. I managed to stay with the lead group on the trip downtown. The average pace was around 7:51 and the others were just getting warmed up. There was Barry, Collin, Wayne, Steve, Doug, and Aaron. Back a little was Jonas. Followed by Dirk and John.
Given the conditions (the CenterPoint thermometer just before the Hilton registered 86° as we passed), I knew I couldn't maintain over the return trip. I laid back and the lead group stretched the gap on me. Fortunately, Barry (~12 miles) and Jonas (20 miles) were going longer than I was today and their pace was slower than the leaders. I stayed with them for almost 3 miles of the return trip then started slipping back. Once I had faded out of earshot of their conversation, my pace really collapsed. It reminded me of my first several runs with Steph's group 4 years ago. Getting dropped along Allen Parkway or Memorial Drive and having to drag myself in alone. I consoled myself that in that earlier case, there came a point where I was finally able to run with and stay with the group. Hopefully my time spent with Wayne's group leads to the same result.
PRE RUN
oatmeal w/1% milk & brown sugar
POST RUN
watermelon
Later, strawberry-banana smoothie & egg mcmuffin
10 mi.@ 7:53
ACHIEVED
10.05 mi.@ 8:10
5:36 AM 81° 84% 2 mph
Really tough run with the big boys this morning. We run from Memorial Park to the Hilton Americas downtown then back. I managed to stay with the lead group on the trip downtown. The average pace was around 7:51 and the others were just getting warmed up. There was Barry, Collin, Wayne, Steve, Doug, and Aaron. Back a little was Jonas. Followed by Dirk and John.
Given the conditions (the CenterPoint thermometer just before the Hilton registered 86° as we passed), I knew I couldn't maintain over the return trip. I laid back and the lead group stretched the gap on me. Fortunately, Barry (~12 miles) and Jonas (20 miles) were going longer than I was today and their pace was slower than the leaders. I stayed with them for almost 3 miles of the return trip then started slipping back. Once I had faded out of earshot of their conversation, my pace really collapsed. It reminded me of my first several runs with Steph's group 4 years ago. Getting dropped along Allen Parkway or Memorial Drive and having to drag myself in alone. I consoled myself that in that earlier case, there came a point where I was finally able to run with and stay with the group. Hopefully my time spent with Wayne's group leads to the same result.
PRE RUN
oatmeal w/1% milk & brown sugar
POST RUN
watermelon
Later, strawberry-banana smoothie & egg mcmuffin
Monday, July 18, 2011
objective
speed
achieved
5 mi. tempo?
1 mi. WU
dynamic stretch
2.5 mi.@ 6:49
1.0 mi.@ 6:49
0.85 mi.@ 6:49
1.0 mi.@ 6:49
2 min. CD
~6 AM
Supposed to do speedwork today but I still need to find a track near my Chicago location. I'm more mentally engaged and execute the speedwork much better on the track than I do on the roads.
So I dropped into the club in my building. I was surprised that there were several people already there when I showed up before 6 AM - mostly weight lifters but some cardio workers.
I've decided if the treadmill is good for anything maybe it's tempo runs since it holds a constant pace (even if it's calibrated incorrectly which I believe most treadmills are). So this morning was to be a 5-mile tempo run at marathon pace of 6:49.
I did an easy mile warm-up then my old dynamic stretches from the brain training book. Then it was "game on". Instead of going 5 miles, the "game" lasted 2.5 miles which is when I took a break. I had my heart rate monitor which the treadmill was reading and reporting. My heart was bouncing off of 170-171 bpm and I was sucking wind. I justified taking a break and figured I'd simply split the tempo in half. I took the break, got water, toweled off then set up to it. This time I lasted 1 mile rather than the remaining 2.5. And so it went. The next segment was 0.85 mi. and finally 1.0 mi. to finish it out.
I'm certainly not in solid tempo run shape nor am I in shape to be running the paces which I've targeted. But I'll keep at it. Today will serve as a tempo run benchmark and those treadmills will still be downstairs waiting for me to drop in and check my fitness.
Tomorrow is a rest day which I will take. It should be interesting to see how my body responds to today's bout.
pre run
resting heart rate=54 bpm
O2 saturation=97%
water
post run
water, multivitamin & Kashi GoLean cereal w/skim milk
speed
achieved
5 mi. tempo?
1 mi. WU
dynamic stretch
2.5 mi.@ 6:49
1.0 mi.@ 6:49
0.85 mi.@ 6:49
1.0 mi.@ 6:49
2 min. CD
~6 AM
Supposed to do speedwork today but I still need to find a track near my Chicago location. I'm more mentally engaged and execute the speedwork much better on the track than I do on the roads.
So I dropped into the club in my building. I was surprised that there were several people already there when I showed up before 6 AM - mostly weight lifters but some cardio workers.
I've decided if the treadmill is good for anything maybe it's tempo runs since it holds a constant pace (even if it's calibrated incorrectly which I believe most treadmills are). So this morning was to be a 5-mile tempo run at marathon pace of 6:49.
I did an easy mile warm-up then my old dynamic stretches from the brain training book. Then it was "game on". Instead of going 5 miles, the "game" lasted 2.5 miles which is when I took a break. I had my heart rate monitor which the treadmill was reading and reporting. My heart was bouncing off of 170-171 bpm and I was sucking wind. I justified taking a break and figured I'd simply split the tempo in half. I took the break, got water, toweled off then set up to it. This time I lasted 1 mile rather than the remaining 2.5. And so it went. The next segment was 0.85 mi. and finally 1.0 mi. to finish it out.
I'm certainly not in solid tempo run shape nor am I in shape to be running the paces which I've targeted. But I'll keep at it. Today will serve as a tempo run benchmark and those treadmills will still be downstairs waiting for me to drop in and check my fitness.
Tomorrow is a rest day which I will take. It should be interesting to see how my body responds to today's bout.
pre run
resting heart rate=54 bpm
O2 saturation=97%
water
post run
water, multivitamin & Kashi GoLean cereal w/skim milk
Sunday, July 17, 2011
objective
6 mi.
achieved
6.20 mi.@ 8:09
6:08 AM 77° 78% 0 mph heat (index 79°)
Ran from the house today. A little bit sore from yesterday. I suppose I didn't stretch very well or eat properly over the few hours following the run. Therefore, I didn't set myself up for a good recovery.
pre run
weight=163.5
body fat=22.0%
resting pulse=54 bpm
O2 saturation=96%
post run
diet V8 splash & Kashi GoLean cereal w/1% milk
6 mi.
achieved
6.20 mi.@ 8:09
6:08 AM 77° 78% 0 mph heat (index 79°)
Ran from the house today. A little bit sore from yesterday. I suppose I didn't stretch very well or eat properly over the few hours following the run. Therefore, I didn't set myself up for a good recovery.
pre run
weight=163.5
body fat=22.0%
resting pulse=54 bpm
O2 saturation=96%
post run
diet V8 splash & Kashi GoLean cereal w/1% milk
Saturday, July 16, 2011
objective
10 mi.
achieved
10.85 mi.@ 8:23
6:09 AM 81° 81% 3 mph (heat index=87°)
Ran with my old training group. It's been several weeks since I've seen any of them. Stacey was back visiting from Alaska so it was very nice to see her. She seems to be doing well and is training for the Twin Cities marathon. This morning's heat and humidity didn't settle too well with her since she's been training in the comfortable summer temperatures of Alaska.
I wasn't sure what to expect this morning after essentially being off the past two weeks.
It went okay running-wise and was great to catch up with my running friends: Augie, Shellie, Stacey, Adam (Stacey's friend), Josh, Randy, William.
pre run
Weight=164.5
Resting pulse=54 bpm
O2 saturation=97%
water & oatmeal w/1% milk
post run
strawberry-banana smoothies & egg mcmuffin
10 mi.
achieved
10.85 mi.@ 8:23
6:09 AM 81° 81% 3 mph (heat index=87°)
Ran with my old training group. It's been several weeks since I've seen any of them. Stacey was back visiting from Alaska so it was very nice to see her. She seems to be doing well and is training for the Twin Cities marathon. This morning's heat and humidity didn't settle too well with her since she's been training in the comfortable summer temperatures of Alaska.
I wasn't sure what to expect this morning after essentially being off the past two weeks.
It went okay running-wise and was great to catch up with my running friends: Augie, Shellie, Stacey, Adam (Stacey's friend), Josh, Randy, William.
pre run
Weight=164.5
Resting pulse=54 bpm
O2 saturation=97%
water & oatmeal w/1% milk
post run
strawberry-banana smoothies & egg mcmuffin
Friday, July 15, 2011
objective
6 mi.
achieved
3 mi.
6:30 AM 82° 78% 3 mph
Garmin battery failed a little over a mile into this one. Apparently the Garmin was switched to the "on" position while flying back to Houston last night.
Didn't have time for 6-miler due to early conference call this morning. So good 3 and called it good for the day.
pre run
Resting pulse=49 bpm
O2 saturation=97%
Weight = 163.5
Body fat=22.5%
6 mi.
achieved
3 mi.
6:30 AM 82° 78% 3 mph
Garmin battery failed a little over a mile into this one. Apparently the Garmin was switched to the "on" position while flying back to Houston last night.
Didn't have time for 6-miler due to early conference call this morning. So good 3 and called it good for the day.
pre run
Resting pulse=49 bpm
O2 saturation=97%
Weight = 163.5
Body fat=22.5%
Thursday, July 7, 2011
~ 3 miles near Oakland Airport.
Got away from the hotel this morning for a run. Having a tough time getting runs due to our schedule during the vacation. Our hotel (Red Lion) is close to the Oakland Airport but isn't in a good area. I found a waterway nearby and followed it around a loop. My Garmin battery failed about a mile and half into it. The waterway ended up being a big loop which I estimated to be 3 miles. One loop today.
Got away from the hotel this morning for a run. Having a tough time getting runs due to our schedule during the vacation. Our hotel (Red Lion) is close to the Oakland Airport but isn't in a good area. I found a waterway nearby and followed it around a loop. My Garmin battery failed about a mile and half into it. The waterway ended up being a big loop which I estimated to be 3 miles. One loop today.
Tuesday, July 5, 2011
objective
off
achieved
6.18 mi.@ 8:09
6:55 AM 78° 84% 0 mph
Wasn't scheduled to run today but since I'm back in Houston and there's uncertainty with this week's schedule, I decided I better "get it while I can." Legs felt a little sore ... from yesterday's treadmill intervals, I suppose.
pre run
weight=165.0
body fat=22.6%
water
post run
water, multivitamin & honeynut cheerios w/skim milk
off
achieved
6.18 mi.@ 8:09
6:55 AM 78° 84% 0 mph
Wasn't scheduled to run today but since I'm back in Houston and there's uncertainty with this week's schedule, I decided I better "get it while I can." Legs felt a little sore ... from yesterday's treadmill intervals, I suppose.
pre run
weight=165.0
body fat=22.6%
water
post run
water, multivitamin & honeynut cheerios w/skim milk
Monday, July 4, 2011
objective
10x400m @ 90 sec. w/400m active recoveries
achieved
warm up .75 mi & jump rope
12x400m @ ? w/400m active recoveries
cool down 1 min. jog then 1 min. walk
~6:30 AM
There's an outdoor track and swimming pool on the ninth floor roof of my building (my place is on the 23rd floor). For speedwork today, I figured I'd try the track as it would be better than pounding on the concrete and asphault of the roads and Lakefront Trail. I went down to the track a little after 5 AM to find it doesn't open until 6 AM. This seems odd to me. The only reason I can figure is that if there was a group doing an early morning workout they may disturb the residents??? I don't know.
I went back down after 6 AM. After a couple loops on the track it was quickly apparent this wasn't going to work. According to my Garmin, the track was roughly 1/16 of mile with the turns being way too tight for any speedwork. I suppose it's essentially a walking track. (It sure has a nice surface.)
After about a half mile on the track, I pulled out my jump rope for a few turns while I tried to decide where to get my speedwork. I decided to hit a treadmill in the onsite gym.
There was a variety of machines and only one other person in the gym. I ended up on a Cybex treadmill, a type I've never tried before today. I messed around with the programming hope to find a modifiable interval routine. If it's there, I didn't find it. I ended up just manually adjusting the intervals as I went. I set the incline for 1% and set off. Starting with a quarter mile recovery at 5.0 mph. When the quarter was up, I cranked up the speed. I needed 10.0 mph but about flew off the back of the mill by the time I hit 8.0 mph! I left it at 8.0. It felt fast. After the quarter was up, I manually pulled it back down to 5.0 mph. And so it went. After a couple intervals, I ticked up a couple tenths from 8.0. I kept doing this until I was at 9.5 mph for the last couple intervals. It really makes quite a commotion when the belt is turning that fast. I felt slightly out of control too. Ahhh, livin' on the edge.
I decided to go 12 reps instead of 10 since I was going slower than I was supposed to. As you know, I'm always suspect of any treadmill's calibration as I have a theory that more than 80% of them are incorrectly calibrated.
I used the heart rate monitor a few times throughout. It looked like at the end of the rest intervals I was usually around 160 beats per minute and at the end of the work intervals, I was around 170 bpm.
This workout wasn't perfect but it was a reasonable facsimile of what was on my schedule. I feel like it was a decent quality workout.
pre run
-
post run
chocolate milk, multivitamin & homemade granola w/skim milk
10x400m @ 90 sec. w/400m active recoveries
achieved
warm up .75 mi & jump rope
12x400m @ ? w/400m active recoveries
cool down 1 min. jog then 1 min. walk
~6:30 AM
There's an outdoor track and swimming pool on the ninth floor roof of my building (my place is on the 23rd floor). For speedwork today, I figured I'd try the track as it would be better than pounding on the concrete and asphault of the roads and Lakefront Trail. I went down to the track a little after 5 AM to find it doesn't open until 6 AM. This seems odd to me. The only reason I can figure is that if there was a group doing an early morning workout they may disturb the residents??? I don't know.
I went back down after 6 AM. After a couple loops on the track it was quickly apparent this wasn't going to work. According to my Garmin, the track was roughly 1/16 of mile with the turns being way too tight for any speedwork. I suppose it's essentially a walking track. (It sure has a nice surface.)
After about a half mile on the track, I pulled out my jump rope for a few turns while I tried to decide where to get my speedwork. I decided to hit a treadmill in the onsite gym.
There was a variety of machines and only one other person in the gym. I ended up on a Cybex treadmill, a type I've never tried before today. I messed around with the programming hope to find a modifiable interval routine. If it's there, I didn't find it. I ended up just manually adjusting the intervals as I went. I set the incline for 1% and set off. Starting with a quarter mile recovery at 5.0 mph. When the quarter was up, I cranked up the speed. I needed 10.0 mph but about flew off the back of the mill by the time I hit 8.0 mph! I left it at 8.0. It felt fast. After the quarter was up, I manually pulled it back down to 5.0 mph. And so it went. After a couple intervals, I ticked up a couple tenths from 8.0. I kept doing this until I was at 9.5 mph for the last couple intervals. It really makes quite a commotion when the belt is turning that fast. I felt slightly out of control too. Ahhh, livin' on the edge.
I decided to go 12 reps instead of 10 since I was going slower than I was supposed to. As you know, I'm always suspect of any treadmill's calibration as I have a theory that more than 80% of them are incorrectly calibrated.
I used the heart rate monitor a few times throughout. It looked like at the end of the rest intervals I was usually around 160 beats per minute and at the end of the work intervals, I was around 170 bpm.
This workout wasn't perfect but it was a reasonable facsimile of what was on my schedule. I feel like it was a decent quality workout.
pre run
-
post run
chocolate milk, multivitamin & homemade granola w/skim milk
Sunday, July 3, 2011
objective
4 mi.@ 7:53
achieved
4.68 mi.@ 8:01
5:54 AM
Headed down to the Lakefront Trail from the new place. Paige started with me as she wanted to know the way to the lake. Felt okay this morning.
I'm still surprised at how early it gets light here in Chicago. Of course, I realize this will cut the other direction in January.
pre run
chocolate milk
post run
-
4 mi.@ 7:53
achieved
4.68 mi.@ 8:01
5:54 AM
Headed down to the Lakefront Trail from the new place. Paige started with me as she wanted to know the way to the lake. Felt okay this morning.
I'm still surprised at how early it gets light here in Chicago. Of course, I realize this will cut the other direction in January.
pre run
chocolate milk
post run
-
Saturday, July 2, 2011
Objective
6 mi.@ 7:53
6 mi.@ 7:53
Achieved
6.60 mi.@ 7:48
5:52 AM
Moved into temporary corporate housing last night. Lakefront Trail north this morning. My route only varies slightly from when I was running from the hotels. Humid (for Chicago) this morning. Fleet Feet had a hydration station at Castaways' boat along the trail.
Good to have wife and son in town with me. Son got word last night that he'll be spending a couple years in Honduras beginning this November. Exciting times.
Pre run
-
Post run
Chocolate milk & homemade granola
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Thursday, June 30, 2011
Sunday, June 26, 2011
objective
5 mi.
achieved
5.05 mi.@ 8:07
11:44 AM 91°F 55% 4 mph [heat index=99.61°F)
Got a late start and it was HOT! Recovery run felt fine except for the sweat in my eyes.
pre run
weight=162
body fat=21.9
skim milk & waffles w/butter & brown sugar.
post run
water, multivitamin & frosted mini wheats w/skim milk
5 mi.
achieved
5.05 mi.@ 8:07
11:44 AM 91°F 55% 4 mph [heat index=99.61°F)
Got a late start and it was HOT! Recovery run felt fine except for the sweat in my eyes.
pre run
weight=162
body fat=21.9
skim milk & waffles w/butter & brown sugar.
post run
water, multivitamin & frosted mini wheats w/skim milk
Saturday, June 25, 2011
Objective
10 mi.@ 7:53
Achieved
10.68 mi.@ 7:39
5:37 AM 79° 83% 3 mph (heat index = 82°F)
Tried running with the big boys again this morning. The heat and humidity was challenging like last Saturday but I maintained contact almost the entire run this time around. They make it look easy. For me, it's certainly better to have the group pulling me than going it solo.
Pre run
weight=164.5
body fat=22.1%
oatmeal w/brown sugar & skim milk
Post run
SlimFast & watermelon
10 mi.@ 7:53
Achieved
10.68 mi.@ 7:39
5:37 AM 79° 83% 3 mph (heat index = 82°F)
Tried running with the big boys again this morning. The heat and humidity was challenging like last Saturday but I maintained contact almost the entire run this time around. They make it look easy. For me, it's certainly better to have the group pulling me than going it solo.
Pre run
weight=164.5
body fat=22.1%
oatmeal w/brown sugar & skim milk
Post run
SlimFast & watermelon
Friday, June 24, 2011
Thursday, June 23, 2011
Wednesday, June 22, 2011
Objective
5-mile tempo
Achieved
~7 mi. no time
~5:30 AM
My Garmin is somewhere between Houston and Chicago (hopefully not left at airport security but left in my car at airport parking ... fingers crossed). No Garmin or even a watch made for no tempo run today. (Did I subconsciously leave it behind?)
Didn't sleep much at Club Quarters (not a fan of that hotel). Went down Wabash to Ohio to the Lakefront then north. I turned back just before Fullerton Parkway where the path splits. When I measured the route on www.gmap-pedometer.com , it indicated the route was 7 miles. This distance is generally consistent with my Garmin-calibrated prior runs.
I have no idea how long I was gone. I didn't really push the pace. I may try to find a cheap Ironman watch later today. I also hope my Garmin is still in my car! I'll find out tomorrow night.
Sent from my BlackBerry Wireless
Monday, June 20, 2011
objective
warm-up
1 x 1 mi.@ 6:40*/
660 yard active recovery
1 x 1/2 mi.@ 6:40*/
660 yard active recovery
1 x 1 mi.@ 6:40*/
cool-down
* 6:40 = 6:15 per mile adjusted for heat index of 85°F
achieved
WU = 1.02 mi.
1.0 mi.@ 6:24/
0.5 mi.@ 6:24/
1.0 mi.@ 6:36/
CD = 1.95 mi.
total time = 51:51
total distance = 6.22
6:33 AM 80° 81% 2.5 mph (heat index=85°F)
Tough run this morning. I ran the Cochet Spring Loop since I was unsure of the status of the high school track (While cooling down on my way back home I swung by the track. It doesn't look like that project is moving very fast.)
I adjusted my times to account for what I estimated the heat index to be. My estimate turned out to be right on. It's a good thing I adjusted as the workout in these conditions was really taking the starch out of me by the time a started the last leg. Of course, I ran the early intervals too fast and also ran the recoveries too fast. This is typical for me and usually sets up for a bad ending.
I was glad to get this one in and look forward to tomorrow's rest day.
pre run
weight=164.5
body fat=22.8%
water & fun-size butterfinger
post run
slimfast & vitamin
warm-up
1 x 1 mi.@ 6:40*/
660 yard active recovery
1 x 1/2 mi.@ 6:40*/
660 yard active recovery
1 x 1 mi.@ 6:40*/
cool-down
* 6:40 = 6:15 per mile adjusted for heat index of 85°F
achieved
WU = 1.02 mi.
1.0 mi.@ 6:24/
0.5 mi.@ 6:24/
1.0 mi.@ 6:36/
CD = 1.95 mi.
total time = 51:51
total distance = 6.22
6:33 AM 80° 81% 2.5 mph (heat index=85°F)
Tough run this morning. I ran the Cochet Spring Loop since I was unsure of the status of the high school track (While cooling down on my way back home I swung by the track. It doesn't look like that project is moving very fast.)
I adjusted my times to account for what I estimated the heat index to be. My estimate turned out to be right on. It's a good thing I adjusted as the workout in these conditions was really taking the starch out of me by the time a started the last leg. Of course, I ran the early intervals too fast and also ran the recoveries too fast. This is typical for me and usually sets up for a bad ending.
I was glad to get this one in and look forward to tomorrow's rest day.
pre run
weight=164.5
body fat=22.8%
water & fun-size butterfinger
post run
slimfast & vitamin
Sunday, June 19, 2011
7.27 mi.@ 8:10
6:02 AM 81° 83% 3 mph (Heat Index = 86°F)
Solo from the course. Started with a loop around the block then Wimbledon Forest loop back to home and a finishing loop around the block. Legs had some residual soreness from yesterday. Whatever sickness I was dealing with seems to be getting better.
weight=164.0
body fat=22.6%
post run
water, multivitamin, glutamine & Kashi GoLean cereal w/skim milk
6:02 AM 81° 83% 3 mph (Heat Index = 86°F)
Solo from the course. Started with a loop around the block then Wimbledon Forest loop back to home and a finishing loop around the block. Legs had some residual soreness from yesterday. Whatever sickness I was dealing with seems to be getting better.
weight=164.0
body fat=22.6%
post run
water, multivitamin, glutamine & Kashi GoLean cereal w/skim milk
Saturday, June 18, 2011
objective
15 mi.
achieved
11.61 mi.@ 8:06
5:38 AM 81° 82% 4 mph (heat index=86.14)
Ran with Wayne Cohen's group, the Wankers, for the first time this morning. This run has been a long time coming. I had first planned to run with them about 18 months ago but injuries, schedule, etc. had prevented it from happening.
I was still feeling sick and probably shouldn't have run with them under the circumstances. The pace started comfortably then got faster. I fell of the back about 8 miles in. Fortunately, Raul hung back with me and we finished together.
I think running with this group should help me. They're all generally sub-3 marathoners which makes me the slow guy but it should serve as a push. The only problem of course is that at some point soon, I won't be spending that much time in Houston anymore.
weight=164.0
body fat=22.5%
water & oatmeal w/skim milk
post run
slimfast & watermelon
15 mi.
achieved
11.61 mi.@ 8:06
5:38 AM 81° 82% 4 mph (heat index=86.14)
Ran with Wayne Cohen's group, the Wankers, for the first time this morning. This run has been a long time coming. I had first planned to run with them about 18 months ago but injuries, schedule, etc. had prevented it from happening.
I was still feeling sick and probably shouldn't have run with them under the circumstances. The pace started comfortably then got faster. I fell of the back about 8 miles in. Fortunately, Raul hung back with me and we finished together.
I think running with this group should help me. They're all generally sub-3 marathoners which makes me the slow guy but it should serve as a push. The only problem of course is that at some point soon, I won't be spending that much time in Houston anymore.
weight=164.0
body fat=22.5%
water & oatmeal w/skim milk
post run
slimfast & watermelon
Friday, June 17, 2011
objective
6 mi.
achieved
6.71 mi.@ 8:29/
5:18 AM 69° 71% 0 mph
I've been sick since coming to Chicago this week. I've missed two runs and am feeling guilty for it. Work has required some socializing (Cubs games) the past two days. Between that and what-I'm-assuming is a cold, running just hasn't happened. My schedule was also upset due to a convention taking all Chicago hotel rooms. I spent Monday and Tuesday in Houston and Wednesday through Friday in Chicago.
6 mi.
achieved
6.71 mi.@ 8:29/
5:18 AM 69° 71% 0 mph
I've been sick since coming to Chicago this week. I've missed two runs and am feeling guilty for it. Work has required some socializing (Cubs games) the past two days. Between that and what-I'm-assuming is a cold, running just hasn't happened. My schedule was also upset due to a convention taking all Chicago hotel rooms. I spent Monday and Tuesday in Houston and Wednesday through Friday in Chicago.
Monday, June 13, 2011
OBJECTIVE
warm up
5 x .5 mi.@ 3:08 w/.25 mi. active recoveries
cool down
ACHIEVED
WU 1.21 mi.
dynamic stretch
5 x .5 mi. (3:01 3:07 3:07 3:07 3:08)
CD 1.47 mi.
total time = 51:55
total distance = 6.19 mi.
6:01 AM 76° 82% 0 mph
I didn't even bother going by the high school track this morning. I'm sure the track resurfacing project is ongoing. Boy would I prefer to do speedwork on the track rather than the roads. At least I was wearing trainers today rather than flats like I was last week.
It looks like I really psyched myself up for the first interval. Even though the finishing time was 3:01, I was significantly ahead of that pace through the first two-thirds of the half. Suppose I need to settle down a bit! The intervals got progressively more challenging. On the last one, I caught my mind wandering off on the topic of work. Had to snap myself back to the task at hand and barely made the 3:08 goal time.
Thankfully tomorrow is a rest day. I feel like I need it.
PRE RUN
weight=165.5
body fat=22.6%
-
POST RUN
SlimFast & glutamine
warm up
5 x .5 mi.@ 3:08 w/.25 mi. active recoveries
cool down
ACHIEVED
WU 1.21 mi.
dynamic stretch
5 x .5 mi. (3:01 3:07 3:07 3:07 3:08)
CD 1.47 mi.
total time = 51:55
total distance = 6.19 mi.
6:01 AM 76° 82% 0 mph
I didn't even bother going by the high school track this morning. I'm sure the track resurfacing project is ongoing. Boy would I prefer to do speedwork on the track rather than the roads. At least I was wearing trainers today rather than flats like I was last week.
It looks like I really psyched myself up for the first interval. Even though the finishing time was 3:01, I was significantly ahead of that pace through the first two-thirds of the half. Suppose I need to settle down a bit! The intervals got progressively more challenging. On the last one, I caught my mind wandering off on the topic of work. Had to snap myself back to the task at hand and barely made the 3:08 goal time.
Thankfully tomorrow is a rest day. I feel like I need it.
PRE RUN
weight=165.5
body fat=22.6%
-
POST RUN
SlimFast & glutamine
Sunday, June 12, 2011
Saturday, June 11, 2011
OBJECTIVE
10 mi.@ 7:53
ACHIEVED
10.03 mi.@ 7:56
6:00 AM 76° 81% 0 mph
Pretty happy with this morning's run. Wasn't feeling great physically or mentally before the run or during the first mile but was able to shake it off and turn it into a good run. Using the "Ryan Hall training method" (a/k/a letting God tell me what my workout should be), I somehow decided I'd break today's run into 5 2-mile blocks. Block 1 would be real easy as I would just be waking up and loosening up. Block 2 would be the average of whatever the Block 1 overall pace was and the goal pace of 7:53. Block 3 would be at 7:53 goal pace. At that point, I'd see how I was feeling. I'd either try to hold 7:53 the remaining 4 miles or, if I was feeling good, I'd try knocking off some time by going faster over Block 4 and even faster over Block 5 while targeting the overall 7:53 pace as the ultimate outcome for the total 10 miles.
Block 1 - 8:45/mi.
This was the start where I was feeling rather demotivated. I was just easing into it. I also realized during this stretch that if I held to the plan, I might end up having to run 7 minute miles over the last 2 miles. That didn't seem likely at this point.
Block 2 - 8:13/mi.
The math was pretty easy ((8:45 - 7:53) ÷ 2) + 7:53 = 8:19. So my target pace over this 2-mile stretch was 8:19. I started feeling pretty good and the pace was coming easier as I picked up so I ended up a bit faster than plan. I started feeling a little like I did on last Saturday's run - everything ahead of me was "close" and easily attainable.
Block 3 - 7:53/mi.
The plan was 7:53 and I hit 7:53. Of course, I hit the 5-mile midpoint during this block and took a 3-minute stop for fuel - orange-flavored FRS chews.
Block 4 - 7:20/mi.
I wasn't exactly sure what I was going to do at this point. I was feeling pretty good and 7:53 was coming easy. The ChampionsFit runners were running shorter today and had all made the turn and were headed back. This put a bunch of runners ahead of me to pick off. Spontaneously, I decided I'd throw in a surge and see how I felt. I realized that if I took it in at 7:15 the rest of the way that I'd average something close to my 7:53 goal. The surge felt good but was having an impact. Around midway through this block, I stopped at the neighborhood clubhouse for water. The break obviously helped me sustain the pace when I started again.
Block 5 - 7:31/mi.
This last leg was work. The surge had tapped out my reserves so I was holding on. Told myself that any pace faster than the overall goal of 7:53 was fine. Still had runners ahead of me serving as targets to be picked off. This helped a lot.
Glad to be finished. The idea that my long runs will be completed on tired legs seemed to be the case today. (I'm sure I've seen nothing yet.)
At some point, I really need to race. I need a gauge of where I'm at in this process.
PRE RUN
weight=163.0
body fat=22.2%
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
10 mi.@ 7:53
ACHIEVED
10.03 mi.@ 7:56
6:00 AM 76° 81% 0 mph
Pretty happy with this morning's run. Wasn't feeling great physically or mentally before the run or during the first mile but was able to shake it off and turn it into a good run. Using the "Ryan Hall training method" (a/k/a letting God tell me what my workout should be), I somehow decided I'd break today's run into 5 2-mile blocks. Block 1 would be real easy as I would just be waking up and loosening up. Block 2 would be the average of whatever the Block 1 overall pace was and the goal pace of 7:53. Block 3 would be at 7:53 goal pace. At that point, I'd see how I was feeling. I'd either try to hold 7:53 the remaining 4 miles or, if I was feeling good, I'd try knocking off some time by going faster over Block 4 and even faster over Block 5 while targeting the overall 7:53 pace as the ultimate outcome for the total 10 miles.
Block 1 - 8:45/mi.
This was the start where I was feeling rather demotivated. I was just easing into it. I also realized during this stretch that if I held to the plan, I might end up having to run 7 minute miles over the last 2 miles. That didn't seem likely at this point.
Block 2 - 8:13/mi.
The math was pretty easy ((8:45 - 7:53) ÷ 2) + 7:53 = 8:19. So my target pace over this 2-mile stretch was 8:19. I started feeling pretty good and the pace was coming easier as I picked up so I ended up a bit faster than plan. I started feeling a little like I did on last Saturday's run - everything ahead of me was "close" and easily attainable.
Block 3 - 7:53/mi.
The plan was 7:53 and I hit 7:53. Of course, I hit the 5-mile midpoint during this block and took a 3-minute stop for fuel - orange-flavored FRS chews.
Block 4 - 7:20/mi.
I wasn't exactly sure what I was going to do at this point. I was feeling pretty good and 7:53 was coming easy. The ChampionsFit runners were running shorter today and had all made the turn and were headed back. This put a bunch of runners ahead of me to pick off. Spontaneously, I decided I'd throw in a surge and see how I felt. I realized that if I took it in at 7:15 the rest of the way that I'd average something close to my 7:53 goal. The surge felt good but was having an impact. Around midway through this block, I stopped at the neighborhood clubhouse for water. The break obviously helped me sustain the pace when I started again.
Block 5 - 7:31/mi.
This last leg was work. The surge had tapped out my reserves so I was holding on. Told myself that any pace faster than the overall goal of 7:53 was fine. Still had runners ahead of me serving as targets to be picked off. This helped a lot.
Glad to be finished. The idea that my long runs will be completed on tired legs seemed to be the case today. (I'm sure I've seen nothing yet.)
At some point, I really need to race. I need a gauge of where I'm at in this process.
PRE RUN
weight=163.0
body fat=22.2%
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Friday, June 10, 2011
OBJECTIVE
6 mi.
ACHIEVED
6 mi.@ 8:06
5:27 AM 75° 81% 1 mph
Easy run from the house. Got lucky with yesterday's flight. All ORD-IAH flights were delayed 3-4 hours throughout the day. I was scheduled on the 5:10 PM. Hustled to the airport, jumped through a few loops and got myself on the 3:15 PM which ended up departing a little after 6 PM. Although this wasn't ideal, it could have been much, much worse.
Legs felt a bit weary today. Long run tomorrow.
PRE RUN
weight=163.5
body fat=22.1%
POST RUN
water, multivitamin & oatmeal w/brown sugar & skim milk
6 mi.
ACHIEVED
6 mi.@ 8:06
5:27 AM 75° 81% 1 mph
Easy run from the house. Got lucky with yesterday's flight. All ORD-IAH flights were delayed 3-4 hours throughout the day. I was scheduled on the 5:10 PM. Hustled to the airport, jumped through a few loops and got myself on the 3:15 PM which ended up departing a little after 6 PM. Although this wasn't ideal, it could have been much, much worse.
Legs felt a bit weary today. Long run tomorrow.
PRE RUN
weight=163.5
body fat=22.1%
POST RUN
water, multivitamin & oatmeal w/brown sugar & skim milk
Thursday, June 9, 2011
45 minutes on Hyatt treadmill this morning. 1% incline. Recovery run. It was raining this morning so I elected to stay indoors. Do I need to mention I don't trust treadmills' mileage/pace calibration? It was probably good for me to stay in. I was feeling a bit beat up and worn down after yesterday's run. Treadmill is just easier physically (but harder mentally ... for me).
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Wednesday, June 8, 2011
Objective
5 mi. Tempo @ 6:50/
5 mi. Tempo @ 6:50/
Achieved
WU 7:21 min.
5 mi.@ 6:51/
CD 7:05 min.
Total time = 48:46
Total distance = ~6.56 mi.
5:03 AM
Was it the heat? Have my life's stressors just caught up with me? Was it simply an off day? What about the ramp up in training volume and intensity? Or could the reality be that my lactate threshold pace has slipped from a peak of faster than 6:39 to something north of 6:50?
Just a few of the questions chasing themselves around in my head today as I made a mockery of this scheduled 5-mile tempo run by essentially turning it into mile repeats with significant breaks in between each.
It was very warm this morning. My Blackberry app said it was 81F in Chicago as I left the hotel.
I am pretty stressed primarily with work but not insignificantly with trying to get our house ready to sell, and trying to buy or lease in Chicago.
Pre run
-
Post run
Chocolate milk
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Monday, June 6, 2011
OBJECTIVE
warm up
2 x .75 mi. & 2 x .50 mi. @ 6:15/mi. w/active recoveries
cool down
ACHIEVED
WU
2 x .75 mi. (6:15, 6:17)
2 x .50 mi. (6:17, 6:26)
CD
total time = 51:53
total distance = 6.12 mi.
4:46 AM 75° 82% 0 mph
Surprise! I got over to the Klein High track this morning and found the gates locked and the track torn up. Apparently it's being resurfaced. This was certainly a wrench in the works for which I wasn't planning. Decided to run the intervals on the road along the Cochet Spring Loop figuring it would give me approximately the distance I needed. I left my fuel belt and shirt behind a sign announcing entrance into a neighborhood and ventured off. I wasn't thrilled about being on the roads for speed work especially in my Saucony Fastwitch flats.
I was playing catch up throughout the workout - surging at the end to almost hit my goal times. I was usually close except for the final half mile. I think the surge required the previous half took a little too much out of me to recover from. I still need to get a handle on my recoveries. I think I'm jogging them a little too fast. Slowing down a little more would give me more recovery time while keeping my heart rate going. I don't think this would jeopardize the quality of the workout at all.
I hope the track renovation wraps up soon!
PRE RUN
weight=165.5
body fat=22.7%
Amino Vital lemon powder w/water
POST RUN
SlimFast & fig newton
warm up
2 x .75 mi. & 2 x .50 mi. @ 6:15/mi. w/active recoveries
cool down
ACHIEVED
WU
2 x .75 mi. (6:15, 6:17)
2 x .50 mi. (6:17, 6:26)
CD
total time = 51:53
total distance = 6.12 mi.
4:46 AM 75° 82% 0 mph
Surprise! I got over to the Klein High track this morning and found the gates locked and the track torn up. Apparently it's being resurfaced. This was certainly a wrench in the works for which I wasn't planning. Decided to run the intervals on the road along the Cochet Spring Loop figuring it would give me approximately the distance I needed. I left my fuel belt and shirt behind a sign announcing entrance into a neighborhood and ventured off. I wasn't thrilled about being on the roads for speed work especially in my Saucony Fastwitch flats.
I was playing catch up throughout the workout - surging at the end to almost hit my goal times. I was usually close except for the final half mile. I think the surge required the previous half took a little too much out of me to recover from. I still need to get a handle on my recoveries. I think I'm jogging them a little too fast. Slowing down a little more would give me more recovery time while keeping my heart rate going. I don't think this would jeopardize the quality of the workout at all.
I hope the track renovation wraps up soon!
PRE RUN
weight=165.5
body fat=22.7%
Amino Vital lemon powder w/water
POST RUN
SlimFast & fig newton
Sunday, June 5, 2011
OBJECTIVE
6 mi. easy
ACHIEVED
6.20 mi.@ 8:21
5:13 AM 74° 78% 1 mph
Pretty sluggish today - not surprising given the week's build up. Finally loosened up over the last couple miles.
PRE RUN
weight=164.5
body fat=22.8%
Kashi GoLean cereal w/skim milk
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar & skim milk
6 mi. easy
ACHIEVED
6.20 mi.@ 8:21
5:13 AM 74° 78% 1 mph
Pretty sluggish today - not surprising given the week's build up. Finally loosened up over the last couple miles.
PRE RUN
weight=164.5
body fat=22.8%
Kashi GoLean cereal w/skim milk
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar & skim milk
Saturday, June 4, 2011
OBJECTIVE
10 mi.@ 7:53
ACHIEVED
10.03 mi.@ 7:53
6:03 AM 73° 82% 0 mph
I felt really good out there today. No idea what to attribute it to but I'll take it!
I followed the approach that I took with last week's 9-miler: easy, body-dictated pace over the first third of the run; hit the overall goal pace over the middle third then go as fast as necessary over the final third to hit the overall goal pace. The pace over the 3.33 mile splits broke down like this:
3.33 mi. - 8:32
6.67 mi. - 7:44
10.0 mi. - 7:25
I was in a great place mentally where every intermediate landmark seemed "close". At the same time, I was in a good place physically where my body felt good and was cooperating with everything I was trying to do. These are the rare days when it all comes together and it becomes incredibly euphoric to run.
It's exciting to feel like I'm getting stronger physically and mentally. ... just need to keep that ball rolling ....
PRE RUN
weight=163.0
body fat=22.0%
apple juice & fig newton
POST RUN
SlimFast
10 mi.@ 7:53
ACHIEVED
10.03 mi.@ 7:53
6:03 AM 73° 82% 0 mph
I felt really good out there today. No idea what to attribute it to but I'll take it!
I followed the approach that I took with last week's 9-miler: easy, body-dictated pace over the first third of the run; hit the overall goal pace over the middle third then go as fast as necessary over the final third to hit the overall goal pace. The pace over the 3.33 mile splits broke down like this:
3.33 mi. - 8:32
6.67 mi. - 7:44
10.0 mi. - 7:25
I was in a great place mentally where every intermediate landmark seemed "close". At the same time, I was in a good place physically where my body felt good and was cooperating with everything I was trying to do. These are the rare days when it all comes together and it becomes incredibly euphoric to run.
It's exciting to feel like I'm getting stronger physically and mentally. ... just need to keep that ball rolling ....
PRE RUN
weight=163.0
body fat=22.0%
apple juice & fig newton
POST RUN
SlimFast
Friday, June 3, 2011
Objective
4 mi.
4 mi.
Achieved
4.20 mi.@ 8:32
5:03 AM
Nice run this morning. Ran from the Hyatt along the Riverwalk to the Lakefront Trail to the Aquarium and back. This was a recovery run from yesterday's tempo. As expected my legs were feeling a bit chewed up but it wasn't anything out of the ordinary. I believe yesterday's ice bath post-run and wearing compression socks throughout the day helped. I'll wear them again today.
I saw a pair of cotton tail rabbits along the Riverwalk. I'm certain they were the same ones I saw yesterday for the first time. Also saw some huge fish while running along the pier. I have no idea what type they were but they were very big and surprisingly active.
As I'm cooling down, I'm noticing that my sweat has a hint of ammonia - a sign of fat burning (or not enough carbohydrates in my system).
Back to H-town tonight.
Pre run
-
Post run
Chocolate milk
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Thursday, June 2, 2011
Objective
5 mi. Tempo @ 6:50
5 mi. Tempo @ 6:50
Achieved
WU 7:04 min.
5.02 mi.@ 6:51
CD 7:33 min.
5:04 AM
Wasn't sure what to expect from this run. It's been several months since I've ran a tempo or raced. I really don't have any indication of my current fitness. Today would tell. I wasn't sure about my routing either. The Lakefront is really uneven for long stretches and there can be a lot of bike and foot traffic. On the other hand, I'm not familiar with the Riverwalk for the distance that I'd need. It also crosses several intersections. I opted for the Lakefront only because of familiarity. From the Hyatt, I eased my way down to the Lakefront. My Garmin didn't pick up any satellites for that stretch so it recorded 0.0 miles for 7:04. While it was rebooting, I did dynamic stretches. The sun was already above the Lake Michigan horizon which surprised me for this early. After the Garmin found itself, I was off. I bounced around a little bit at the outset trying to find the pace. Once I found it, I thought there would be no way I would be able to hold it. I was happy to note a resurfacing project had improved much of the worst section of the trail. To get the proper mileage, I kept going north farther than I have before. It was new territory but the trail was busy today so it was easy to see the way far ahead. At 2.25 miles was no turn around. Of course, I wasn't supposed to stop here but I did. I caught my breath, chastised myself for stopping then started back. I just tried to find a rhythm and keep it steady. The pace slipped a bit but once I noticed, I was always able to bring it back in line ... with effort. Once back at Ohio Street Beach, I still had about .5 mile to finish and knew I didn't want to be on the streets heading back to the hotel. Instead I turned and went out the Navy Pier. Fortunately I hit 5 miles before I ran out of pier. It was a good run. Although I'm not exactly where I'd like to be, I'm not that far off.
I cooled down back to the hotel, grabbed a chocolate milk and hopped into an ice bath while eating some warm oatmeal. I'm writing this from the tub right now.
Tomorrow will be an important day to gauge how I feel. After Tuesday on the track and today's tempo, I want to be attentive to how my body is dealing with the increased load - volume and intensity. In addition to the ice bath, I'll wear compression socks all day. Tomorrow's run is an easy recovery run.
Oh, forgot to mention that I missed last night's group run for national running day. I hustled out of the office early to check in at the hotel and change clothes. Unfortunately I had left my running shoes at the office and didn't have enough time to go back and get them. That's okay. Even though I probably missed out on a good run that would have been informative, I most likely wouldn't have been able to pull off this morning's run had I run last night.
Pre run
-
Post run
Chocolate milk & instant oatmeal w/skim milk
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Tuesday, May 31, 2011
OBJECTIVE
warm up
5 x 1/2 mi.@ 3:07 w/.25 mi. active recoveries
cool down
ACHIEVED
1.92 mi. WU
3:07 / 3:05 / 3:06 / 3:07 / 3:04
1.98 mi. CD
total time = 1:02:53
total distance = 7.40 mi.
5:55 AM 78° 79% 2 mph
First time back on the track in several months. Although my splits were consistent and appear controlled, the workout felt anything but! It was up and down. At times, it felt really good to be turning my legs loose and running fast. At other times, I really felt like I was struggling to "keep up" and that my form was all over the place. I think this is just a reflection that I haven't been on the track in some time. One of the things I messed up early on was running the first couple of recoveries too fast. This put me in a deficit before even starting the next interval. I slowed the recoveries down in the later sets but by that point the damage may have already been done ....
PRE RUN
weight=165.0
body fat=22.7%
water
POST RUN
water, multivitamin & GrapeNuts w/cinnamon sugar & skim milk
warm up
5 x 1/2 mi.@ 3:07 w/.25 mi. active recoveries
cool down
ACHIEVED
1.92 mi. WU
3:07 / 3:05 / 3:06 / 3:07 / 3:04
1.98 mi. CD
total time = 1:02:53
total distance = 7.40 mi.
5:55 AM 78° 79% 2 mph
First time back on the track in several months. Although my splits were consistent and appear controlled, the workout felt anything but! It was up and down. At times, it felt really good to be turning my legs loose and running fast. At other times, I really felt like I was struggling to "keep up" and that my form was all over the place. I think this is just a reflection that I haven't been on the track in some time. One of the things I messed up early on was running the first couple of recoveries too fast. This put me in a deficit before even starting the next interval. I slowed the recoveries down in the later sets but by that point the damage may have already been done ....
PRE RUN
weight=165.0
body fat=22.7%
water
POST RUN
water, multivitamin & GrapeNuts w/cinnamon sugar & skim milk
Monday, May 30, 2011
Uncertain calories!
Paige and I combined for a healthy dinner tonight. Had a chopped salad with low fat balsamic vinaigrette, black bean & cilantro soup and pumpkin bread.
After moving a few boxes and some furniture to storage, we stopped to try a new yogurt shop, Orange Leaf, close to the house. I had a potpourri of self-serve: snickerdoodle, brownie batter and coconut yogurts with blueberries and shaved coconut toppings. I know that's an odd combination but I wanted to try it all.
I have not idea what the dinner calories or yogurt calories totalled.
Paige and I combined for a healthy dinner tonight. Had a chopped salad with low fat balsamic vinaigrette, black bean & cilantro soup and pumpkin bread.
After moving a few boxes and some furniture to storage, we stopped to try a new yogurt shop, Orange Leaf, close to the house. I had a potpourri of self-serve: snickerdoodle, brownie batter and coconut yogurts with blueberries and shaved coconut toppings. I know that's an odd combination but I wanted to try it all.
I have not idea what the dinner calories or yogurt calories totalled.
OBJECTIVE
4 mi.
ACHIEVED
4.06 mi.@ 8:44
5:06 AM 79° 78% 4 mph
Recovery run on tired legs. Yesterday's ice bath seemed to help so I will most likely be in the tub again today.
Wednesday, June 1 is National Running Day. Long-time followers of my blog will recall my surprise when I first discovered there was such a thing. Well the occasion did not sneak up on me this year. First, I should make you aware that there is a site to help coordinate your activities for the day. Using the site, I found that there will be a few different group runs in Chicago on Wednesday. I was particularly interested in the run being put on by City Running Tours. I signed up for their event. Normally their running tours of major US cities cost $60. In honor of National Running Day, Wednesday's run is free. Of course, I realize they will probably use an abbreviated route and there will probably be an overabundance of other runners. But it's free so it can't help but be worth it, right? I chose the Navy Pier route over the Grant Park route. I figured I'd be hustling from the office to make the 6:30 PM start and the Navy Pier is a short mile from my hotel. Should be interesting. Hopefully I am introduced to some new city routes and also see some sights that I'd otherwise overlook. Who knows, I may even meet some new running friends.
PRE RUN
weight=165.0
body fat=23.0%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
4 mi.
ACHIEVED
4.06 mi.@ 8:44
5:06 AM 79° 78% 4 mph
Recovery run on tired legs. Yesterday's ice bath seemed to help so I will most likely be in the tub again today.
Wednesday, June 1 is National Running Day. Long-time followers of my blog will recall my surprise when I first discovered there was such a thing. Well the occasion did not sneak up on me this year. First, I should make you aware that there is a site to help coordinate your activities for the day. Using the site, I found that there will be a few different group runs in Chicago on Wednesday. I was particularly interested in the run being put on by City Running Tours. I signed up for their event. Normally their running tours of major US cities cost $60. In honor of National Running Day, Wednesday's run is free. Of course, I realize they will probably use an abbreviated route and there will probably be an overabundance of other runners. But it's free so it can't help but be worth it, right? I chose the Navy Pier route over the Grant Park route. I figured I'd be hustling from the office to make the 6:30 PM start and the Navy Pier is a short mile from my hotel. Should be interesting. Hopefully I am introduced to some new city routes and also see some sights that I'd otherwise overlook. Who knows, I may even meet some new running friends.
Visit msnbc.com for breaking news, world news, and news about the economy
PRE RUN
weight=165.0
body fat=23.0%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Sunday, May 29, 2011
OBJECTIVE
8 mi.
ACHIEVED
9.54 mi.@ 8:00
6:28 AM 77° 81% 3 mph
Happy with this run. It was really good to back yesterday's 9-miler with this solid effort. I was a little slower-paced this morning than yesterday but that was somewhat by design. Similar to yesterday's run, I decided to block this run into 3 3-mile segments. Like yesterday, I let how I was feeling dictate the pace over the first 3 miles. Unlike yesterday, I did not want any mile to be faster than 7:53. I did a pretty good job keeping it in check.
0-3 mile pace = 8:20
3-6 mile pace = 7:54
6-9 mile pace = 7:52
I was feeling tired over the final third of the run but it was a "good" tired; not the dreaded "dead dog" tired. As long as I kept the pace in check, I was able to push along just fine.
I only had 2 water stops today. One at around 4.5 miles (ate a fun size Butterfinger) and another just before 8 miles. Each time I stopped at Meyer Park. It looked like there was a big soccer tourney about to start the day as I was passing by.
Without much thought yesterday, I decided to try a tracking my daily caloric intake via blog. Over the years I've tried a few different tracking variations. Up to this point, they've all been focused on nutritional components: carbohydrate, protein and fat. The tracking has never lasted long because it's too time intensive. This time I just decided to track total calories and just send it to the blog when I eat. I'll try it for a while (which I know makes for bad blog reading!). The last time I calculated my daily caloric requirement, I believe it came out around 2,600 per day.
PRE RUN
weight=165.5
body fat=22.9%
diet V8 splash
POST RUN
SlimFast & multivitamin
8 mi.
ACHIEVED
9.54 mi.@ 8:00
6:28 AM 77° 81% 3 mph
Happy with this run. It was really good to back yesterday's 9-miler with this solid effort. I was a little slower-paced this morning than yesterday but that was somewhat by design. Similar to yesterday's run, I decided to block this run into 3 3-mile segments. Like yesterday, I let how I was feeling dictate the pace over the first 3 miles. Unlike yesterday, I did not want any mile to be faster than 7:53. I did a pretty good job keeping it in check.
0-3 mile pace = 8:20
3-6 mile pace = 7:54
6-9 mile pace = 7:52
I was feeling tired over the final third of the run but it was a "good" tired; not the dreaded "dead dog" tired. As long as I kept the pace in check, I was able to push along just fine.
I only had 2 water stops today. One at around 4.5 miles (ate a fun size Butterfinger) and another just before 8 miles. Each time I stopped at Meyer Park. It looked like there was a big soccer tourney about to start the day as I was passing by.
Without much thought yesterday, I decided to try a tracking my daily caloric intake via blog. Over the years I've tried a few different tracking variations. Up to this point, they've all been focused on nutritional components: carbohydrate, protein and fat. The tracking has never lasted long because it's too time intensive. This time I just decided to track total calories and just send it to the blog when I eat. I'll try it for a while (which I know makes for bad blog reading!). The last time I calculated my daily caloric requirement, I believe it came out around 2,600 per day.
PRE RUN
weight=165.5
body fat=22.9%
diet V8 splash
POST RUN
SlimFast & multivitamin
Saturday, May 28, 2011
OBJECTIVE
8 mi.
ACHIEVED
9.08 mi.@ 7:51
6:07 AM 78° 79% 3 mph
Ran from the Cypress Creek YMCA this morning ... in my new Mizuno Wave Rider 13's (Silver/Dress Blue/Gold Fusion edition).
I felt okay starting out. I didn't eat or drink anything before the run which may have impacted me later as I didn't take any GU or other fuel with me. I don't think I should really need fuel for a 9-miler as there should generally be enough "on board" already.
As the run evolved, I decided to block the run into segments. I wanted the overall pace to be 7:53 per mile but I also wanted to ease into it based on however I was feeling. I decided I'd just let the first 3 miles be whatever they were going to be so I ran disinterested in time for the first 3 miles. Those miles felt fine at a 3-mile average pace of 8:14. For the middle 3 miles, the idea was to hit the overall goal pace of 7:53. That 3-mile block came in at a 7:48 average pace with a break occurring at the midpoint. I was pushing ever-so-slightly past "comfortable" to hit that pace. I wanted to run the final 3 miles at whatever pace was necessary to bring the overall average pace for the run to 7:53. My calculations indicated that I needed 7:37 (in hindsight and now with the benefit of oxygen!, I'm not sure that calculation was exactly correct). My actual average pace over the final 3 miles was 7:34 - and it was a struggle. I stopped for water and two other times on the way in. Cheating - I suppose.
PRE RUN
weight=165
body fat=22.9%
POST RUN
SlimFast
Later, water, multivitamin & bran flakes w/skim milk
8 mi.
ACHIEVED
9.08 mi.@ 7:51
6:07 AM 78° 79% 3 mph
Ran from the Cypress Creek YMCA this morning ... in my new Mizuno Wave Rider 13's (Silver/Dress Blue/Gold Fusion edition).
I felt okay starting out. I didn't eat or drink anything before the run which may have impacted me later as I didn't take any GU or other fuel with me. I don't think I should really need fuel for a 9-miler as there should generally be enough "on board" already.
As the run evolved, I decided to block the run into segments. I wanted the overall pace to be 7:53 per mile but I also wanted to ease into it based on however I was feeling. I decided I'd just let the first 3 miles be whatever they were going to be so I ran disinterested in time for the first 3 miles. Those miles felt fine at a 3-mile average pace of 8:14. For the middle 3 miles, the idea was to hit the overall goal pace of 7:53. That 3-mile block came in at a 7:48 average pace with a break occurring at the midpoint. I was pushing ever-so-slightly past "comfortable" to hit that pace. I wanted to run the final 3 miles at whatever pace was necessary to bring the overall average pace for the run to 7:53. My calculations indicated that I needed 7:37 (in hindsight and now with the benefit of oxygen!, I'm not sure that calculation was exactly correct). My actual average pace over the final 3 miles was 7:34 - and it was a struggle. I stopped for water and two other times on the way in. Cheating - I suppose.
PRE RUN
weight=165
body fat=22.9%
POST RUN
SlimFast
Later, water, multivitamin & bran flakes w/skim milk
Friday, May 27, 2011
OBJECTIVE
6 mi.
ACHIEVED
6.16 mi.@ 8:06
6:14 AM 73° 78% 1 mph
Last night's flight was quite late getting back into Houston. Felt really tired on this morning's run from the house. It was supposed to be a 4-miler but since I missed a couple days earlier in the week, I tacked on a little additional. I plan to do the same tomorrow then reset the training schedule to "redo" this week's work. (Yes, there's a couple week's a slack in the training schedule.)
PRE RUN
weight=165
body fat=22.8%
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar, cinnamon, flax seed & skim milk
6 mi.
ACHIEVED
6.16 mi.@ 8:06
6:14 AM 73° 78% 1 mph
Last night's flight was quite late getting back into Houston. Felt really tired on this morning's run from the house. It was supposed to be a 4-miler but since I missed a couple days earlier in the week, I tacked on a little additional. I plan to do the same tomorrow then reset the training schedule to "redo" this week's work. (Yes, there's a couple week's a slack in the training schedule.)
PRE RUN
weight=165
body fat=22.8%
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar, cinnamon, flax seed & skim milk
Thursday, May 26, 2011
Objective
Speed or Tempo
Speed or Tempo
Achieved
35 min. Treadmill (8:20/mi. 2% incline)
~5:30 AM
Hey Crowne Plaza Metro Chicago, take the training wheels off your treadmills!
Missed Tuesday's speed. Yesterday was scheduled to be a rest day. Today was a tempo. Rain, failure to bring running shorts (bought some last night), and lousy hotel location have conspired against me. If Corporate Travel puts me in the Crowne Plaza again and it's bad weather, I'll plan those days to be "mileage only" and also try to do daily doubles. The treadmills were set to max out at 8:20 pace so I wasn't able to get intervals or tempo. But made the best of it by setting the incline at 2% and cranked it up to 3% for the final ~6 minutes.
After the treadmill session, did ITB stretches then used some of the hotel exercise equipment to do one-leg balancing, exercise ball crunches and exercise ball back extensions.
Sent from my BlackBerry Wireless
Monday, May 23, 2011
Sunday, May 22, 2011
OBJECTIVE
6 mi.
ACHIEVED
6.22 mi.@ 7:55
6:22 AM 76° 79% 4 mph
Had an upset stomach this morning for some reason. Don't want to blame Macaroni Grill where I ate last night but I'll have to say it was their worst culinary effort in the many times I've been there.
PRE RUN
weight=167
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
6 mi.
ACHIEVED
6.22 mi.@ 7:55
6:22 AM 76° 79% 4 mph
Had an upset stomach this morning for some reason. Don't want to blame Macaroni Grill where I ate last night but I'll have to say it was their worst culinary effort in the many times I've been there.
PRE RUN
weight=167
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, May 21, 2011
OBJECTIVE
4 mi.
ACHIEVED
4.08 mi.@ 8:15
5:47 AM 74° 78% 2 mph
Got a good night's sleep last night but oddly still felt sluggish for this morning's run.
Got treatment for back yesterday. Ultimately not sure how much good it's doing other than it feels better after the "tissue work" (i.e., focused massage) and electronic muscle stimulation. All of that seems short-lived though. It also forces me to make time for strengthening exercises.
PRE RUN
weight=165.5
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
4 mi.
ACHIEVED
4.08 mi.@ 8:15
5:47 AM 74° 78% 2 mph
Got a good night's sleep last night but oddly still felt sluggish for this morning's run.
Got treatment for back yesterday. Ultimately not sure how much good it's doing other than it feels better after the "tissue work" (i.e., focused massage) and electronic muscle stimulation. All of that seems short-lived though. It also forces me to make time for strengthening exercises.
PRE RUN
weight=165.5
body fat=22.9%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, May 20, 2011
OBJECTIVE
5 mi.
ACHIEVED
5.07 mi.@ 8:01
6:59 AM 79° 79% 5 mph
Got a late start and didn't want to be around the high school and give the wreckless teenage drivers who were late for class a chance to hit me so I modified my route to run a double Kleinwood loop with a Shadow Valley loop added on at the end. This gave me the mileage I was looking for today.
Felt slightly less than "okay".
PRE RUN
weight=166.5
body fat=22.4%
water & granola
POST RUN
water, multivitamin & frosted miniwheats w/skim milk
5 mi.
ACHIEVED
5.07 mi.@ 8:01
6:59 AM 79° 79% 5 mph
Got a late start and didn't want to be around the high school and give the wreckless teenage drivers who were late for class a chance to hit me so I modified my route to run a double Kleinwood loop with a Shadow Valley loop added on at the end. This gave me the mileage I was looking for today.
Felt slightly less than "okay".
PRE RUN
weight=166.5
body fat=22.4%
water & granola
POST RUN
water, multivitamin & frosted miniwheats w/skim milk
Thursday, May 19, 2011
Objective
4 mi.
4 mi.
Achieved
4.18 mi.@ 8:17
6:22 AM foggy
New territory this morning: Hyatt to Riverwalk to Lakefront Trail to Aquarium. Nice morning although I wasn't feeling particularly "bouncy" with my step.
Flight tonight ... have to remember compression socks. Failed on my flight earlier this week.
Pre run
Homemade granola & water
Post run
Chocolate milk
Sent from my BlackBerry Wireless
Wednesday, May 18, 2011
Objective
5 mi.
5 mi.
Achieved
5.14 mi.@ 8:01
5:21 AM ~50F light rain/mist
Along the Lakefront Trail in a misty, light rain. The mallards, Canadian geese and sea gulls didn't seem to mind. Neither did I.
Got passed by a pony tail on the trip back. Not that I was running that fast; just haven't been passed very often on this route in the morning.
Pre run
-
Post run
Chocolate milk & apple
Sent from my BlackBerry Wireless
Monday, May 16, 2011
OBJECTIVE
5 mi.
ACHIEVED
5.43 mi.@ 8:10
5:46 AM 65° 64% 1 mph
Slow roll this morning. Just took it as it came.
Thinking about what I need to do this week:
1) Hydrate better. Be more balanced throughout the day; every day. Be especially vigilant when flying.
2) Eat cleaner and reduce portions slightly. Nothing dramatic here. Just looking for consistency.
3) Crunches and planks are my friends. Spend time with them!
4) Wear compression socks on flights.
5) Get away from "just-in-time" attitude. Work ahead of the curve - running, professionally and personally.
This is the last training week of base building. Next week will introduce speed and tempo work.
PRE RUN
weight=166
body fat=22.6%
POST RUN
skim milk, multivitamin & oatmeal w/brown sugar, cinnamon, flax & skim milk
5 mi.
ACHIEVED
5.43 mi.@ 8:10
5:46 AM 65° 64% 1 mph
Slow roll this morning. Just took it as it came.
Thinking about what I need to do this week:
1) Hydrate better. Be more balanced throughout the day; every day. Be especially vigilant when flying.
2) Eat cleaner and reduce portions slightly. Nothing dramatic here. Just looking for consistency.
3) Crunches and planks are my friends. Spend time with them!
4) Wear compression socks on flights.
5) Get away from "just-in-time" attitude. Work ahead of the curve - running, professionally and personally.
This is the last training week of base building. Next week will introduce speed and tempo work.
PRE RUN
weight=166
body fat=22.6%
POST RUN
skim milk, multivitamin & oatmeal w/brown sugar, cinnamon, flax & skim milk
Saturday, May 14, 2011
Friday, May 13, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.22 mi.@ 7:50
8:16 AM 68° 88% 2 mph
I felt heavy and sluggish back on my "home track" this morning. I'm sure last night's late-arriving flight and my general dehydration were contributing factors.
PRE RUN
Life cereal w/skim milk
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
3 mi.
ACHIEVED
3.22 mi.@ 7:50
8:16 AM 68° 88% 2 mph
I felt heavy and sluggish back on my "home track" this morning. I'm sure last night's late-arriving flight and my general dehydration were contributing factors.
PRE RUN
Life cereal w/skim milk
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Thursday, May 12, 2011
Tuesday, May 10, 2011
Objective
5 mi.
5 mi.
Achieved
5.07 mi.@ 7:54
7:38 PM 90F
I am here to report that there's a whole different vibe along the Lakefront Trail in the evening. Runners, bikers, skaters, volleyball, frisbee, etc.
Also, I have to report an oddity: it was warmer in Chicago than Houston when I ran today: 90F versus 82F
Pre run
-
Post run
Chocolate milk, string cheese, almonds & tapioca
Sent from my BlackBerry Wireless
Monday, May 9, 2011
Sunday, May 8, 2011
OBJECTIVE
5 mi.
ACHIEVED
5.16 mi.@ 7:49
5:19 AM 73° 81% 2 mph
Probably pushed this one slightly more than necessary for an easy run (and working my way back from injuries). But I was feeling good on this humid morning.
PRE RUN
weight=165
body fat=22.4%
water & 2 fig newtons
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
5 mi.
ACHIEVED
5.16 mi.@ 7:49
5:19 AM 73° 81% 2 mph
Probably pushed this one slightly more than necessary for an easy run (and working my way back from injuries). But I was feeling good on this humid morning.
PRE RUN
weight=165
body fat=22.4%
water & 2 fig newtons
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, May 7, 2011
OBJECTIVE
4 mi.
ACHIEVED
4.11 mi.@ 7:33
6:44 AM 67° 85% 1 mph
Felt really good this morning. I love the smell of freshly cut grass in the morning (with apologies to Apocalypse Now fans).
Just noticed that my online running log just clicked over 5,000 total miles. I started running in March 2007 and didn't start using the online log for a couple months.
I also noticed that Garmin now has a "similar runs" feature. I'm not exactly sure what criteria are used to determine what qualifies as a similar run but I have 112 runs similar to today's run. Of those 112 runs, today's was the third fastest overall pace. I suppose this is nothing more than interesting trivia. Although I did notice a 4-mile tempo run in 2007 at Memorial Park was completed slower than today's 4-miler - an "easy" run. That demonstrates progress ... right?
Should find out if I get pulled for St. George on Monday.
PRE RUN
weight=165.5
body fat=22.3%
POST RUN
multivitamin & strawberry-blueberry smoothie
4 mi.
ACHIEVED
4.11 mi.@ 7:33
6:44 AM 67° 85% 1 mph
Felt really good this morning. I love the smell of freshly cut grass in the morning (with apologies to Apocalypse Now fans).
Just noticed that my online running log just clicked over 5,000 total miles. I started running in March 2007 and didn't start using the online log for a couple months.
I also noticed that Garmin now has a "similar runs" feature. I'm not exactly sure what criteria are used to determine what qualifies as a similar run but I have 112 runs similar to today's run. Of those 112 runs, today's was the third fastest overall pace. I suppose this is nothing more than interesting trivia. Although I did notice a 4-mile tempo run in 2007 at Memorial Park was completed slower than today's 4-miler - an "easy" run. That demonstrates progress ... right?
Should find out if I get pulled for St. George on Monday.
PRE RUN
weight=165.5
body fat=22.3%
POST RUN
multivitamin & strawberry-blueberry smoothie
Friday, May 6, 2011
Thursday, May 5, 2011
Objective
4 mi.
4 mi.
Achieved
4.68 mi.@ 8:02
5:25 AM
Sluggish. "Original" Chicago-style pizza sitting on my gut from last night's late dinner. By inference "original" must not be a FDA regulated term in food labeling and marketing.
Tried to find a route where the Lakefront Trail links up with the Riverwalk. Unsuccessful.
Garmin was haywire. It really doesn't like tall buildings, underpasses, overpasses, etc. I estimate it gave me credit for around 1/4 mile more than I actually ran this morning.
Nice sunrise on Lake Michigan. Temps in the 40s.
Pre run
-
Post run
Instant oatmeal
Sent from my BlackBerry Wireless
Monday, May 2, 2011
OBJECTIVE
4 mi.
ACHIEVED
4.10 mi.@ 8:15
5:36 AM 62° 74% 3 mph
Nice coolish morning. Running from the house. Back and right calf started out a bit balky but each loosened up quickly and wasn't an issue. Tomorrow is an off day which I feel like I need.
PRE RUN
weight=166
body fat=22.7%
POST RUN
water, multivitamin & oatmeal w/brown sugar & skim milk
4 mi.
ACHIEVED
4.10 mi.@ 8:15
5:36 AM 62° 74% 3 mph
Nice coolish morning. Running from the house. Back and right calf started out a bit balky but each loosened up quickly and wasn't an issue. Tomorrow is an off day which I feel like I need.
PRE RUN
weight=166
body fat=22.7%
POST RUN
water, multivitamin & oatmeal w/brown sugar & skim milk
Sunday, May 1, 2011
OBJECTIVE
4 mi.
ACHIEVED
4.09 mi.@ 7:54
6:49 AM 77° 81% 5 mph
After the first mile, I pushed this easy run a little bit. I know that's really not the purpose right now. There will be plenty of time for speed and pushing later in the cycle.
With the turn of the calendar to May, I realize that I should get the results of the St. George marathon lottery this week.
The qualifying standards for the Boston marathon changed a couple months ago. I read about it at the time but didn't focus on what that really means for me personally. Yesterday I took the time to translate. The long and short of it ... to qualify for Boston 2012, I need to run a 3:30 qualifying time before September 12 (St. George is October 1). To qualify for Boston 2013, I need to run a 3:25 after September 24, 2011.
PRE RUN
weight=165
body fat=22.5%
POST RUN
milk, multivitamin & French toast w/maple syrup
4 mi.
ACHIEVED
4.09 mi.@ 7:54
6:49 AM 77° 81% 5 mph
After the first mile, I pushed this easy run a little bit. I know that's really not the purpose right now. There will be plenty of time for speed and pushing later in the cycle.
With the turn of the calendar to May, I realize that I should get the results of the St. George marathon lottery this week.
The qualifying standards for the Boston marathon changed a couple months ago. I read about it at the time but didn't focus on what that really means for me personally. Yesterday I took the time to translate. The long and short of it ... to qualify for Boston 2012, I need to run a 3:30 qualifying time before September 12 (St. George is October 1). To qualify for Boston 2013, I need to run a 3:25 after September 24, 2011.
PRE RUN
weight=165
body fat=22.5%
POST RUN
milk, multivitamin & French toast w/maple syrup
Saturday, April 30, 2011
Last year Chris Solinsky broke the American record in the 10,000 meter track event. He recently had an interview with Runner's World. I found one of his comments particularly enlightening:
Runner's World: It's one thing that you broke 27:00 for 10,000 but the fact that you broke 13:00 in the 5000 indicates that there are no psychological barriers in terms of time anymore for you, are there?
Chris Solinsky: Yeah. I mean, the 10K was obviously a great race in terms of the time that I ran, but for me, it's knocked down a lot of mental barriers that I had in races. I was actually just talking to the guys today about how the 10K last year really opened my eyes to being able to not look at the lap counter. Before, I'd be too cognizant of how much I had left, and who was there, the things you shouldn't be thinking about as much. But in that 10K, I thought more in terms of time, how much time I had left. I remember at one point I looked at the clock and we were at 19:00 and I was like "well, that's like seven or eight minutes left, I can hammer, I can do anything for seven or eight minutes." When I finally stopped thinking of it in terms of laps, it kind of opened things up for me, and that's where it went for the rest of year. It changed my mental focus and how I approached things drastically and that opened a lot of doors for me.
I find this interesting as I consider my own mental approach to racing. There have been a few times where, rather than focusing on either how much distance is behind me or how much remains in front of me before finishing, I've focused on how much time I have left. Similar to Solinsky, I've found that this approach has somehow made the push to the finish easier than the "distance approach". I've only done this a few times by more or less stumbling upon it rather than by premeditated planning. Now that the approach has been confirmed by an American record holder, I plan to use the approach consistently going forward.
Runner's World: It's one thing that you broke 27:00 for 10,000 but the fact that you broke 13:00 in the 5000 indicates that there are no psychological barriers in terms of time anymore for you, are there?
Chris Solinsky: Yeah. I mean, the 10K was obviously a great race in terms of the time that I ran, but for me, it's knocked down a lot of mental barriers that I had in races. I was actually just talking to the guys today about how the 10K last year really opened my eyes to being able to not look at the lap counter. Before, I'd be too cognizant of how much I had left, and who was there, the things you shouldn't be thinking about as much. But in that 10K, I thought more in terms of time, how much time I had left. I remember at one point I looked at the clock and we were at 19:00 and I was like "well, that's like seven or eight minutes left, I can hammer, I can do anything for seven or eight minutes." When I finally stopped thinking of it in terms of laps, it kind of opened things up for me, and that's where it went for the rest of year. It changed my mental focus and how I approached things drastically and that opened a lot of doors for me.
I find this interesting as I consider my own mental approach to racing. There have been a few times where, rather than focusing on either how much distance is behind me or how much remains in front of me before finishing, I've focused on how much time I have left. Similar to Solinsky, I've found that this approach has somehow made the push to the finish easier than the "distance approach". I've only done this a few times by more or less stumbling upon it rather than by premeditated planning. Now that the approach has been confirmed by an American record holder, I plan to use the approach consistently going forward.
OBJECTIVE
3 mi.
ACHIEVED
3.22 mi.@ 8:13
6:46 AM 73° 86% 3 mph
Humid this morning. Seems like it may rain today - which we need. I felt sluggish.
Had my fourth treatment at Koala. They've back working on my back since last Friday. The routine is essentially focused massage on my lower back followed by ultrasound then electro therapy. From there I do physical therapy which consists of stretching - back, glutes and outer thighs ?(I guess that's really glutes ... ???). I then do some single-leg balancing on a "Thera band" foot pad (it's unstable so forces me to lose some muscle to stay upright). Last Monday they hit me with back extensions and crunches using an exercise ball. And that's where I believe we all discovered my weakest link - pitifully weak abs! After all that, a chiropractor adjusts my low back. I'm not sure about the overall benefit yet. It does force me to do some strengthening which I'm sure doesn't hurt any.
My latest theory is that the back issues are either associated with the chair in my Chicago office or the seats on planes that I'm spending time on. I've essentially ruled out the hotel beds that I've been sleeping on. You've gotta love the scientific process ....
PRE RUN
weight=164.5
body fat=22.5%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
3 mi.
ACHIEVED
3.22 mi.@ 8:13
6:46 AM 73° 86% 3 mph
Humid this morning. Seems like it may rain today - which we need. I felt sluggish.
Had my fourth treatment at Koala. They've back working on my back since last Friday. The routine is essentially focused massage on my lower back followed by ultrasound then electro therapy. From there I do physical therapy which consists of stretching - back, glutes and outer thighs ?(I guess that's really glutes ... ???). I then do some single-leg balancing on a "Thera band" foot pad (it's unstable so forces me to lose some muscle to stay upright). Last Monday they hit me with back extensions and crunches using an exercise ball. And that's where I believe we all discovered my weakest link - pitifully weak abs! After all that, a chiropractor adjusts my low back. I'm not sure about the overall benefit yet. It does force me to do some strengthening which I'm sure doesn't hurt any.
My latest theory is that the back issues are either associated with the chair in my Chicago office or the seats on planes that I'm spending time on. I've essentially ruled out the hotel beds that I've been sleeping on. You've gotta love the scientific process ....
PRE RUN
weight=164.5
body fat=22.5%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, April 29, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.24 mi.@ 8:01
6:45 AM 56° 82% 1 mph
Back at home. Felt okay. Back was a bit bothersome. I really think that problem is either the chair in my Chicago office or the seat on the plane.
PRE RUN
weight=166
body fat=22.4%
POST RUN
Diet V8 Splash, multivitamin & oatmeal w/brown sugar & skim milk
3 mi.
ACHIEVED
3.24 mi.@ 8:01
6:45 AM 56° 82% 1 mph
Back at home. Felt okay. Back was a bit bothersome. I really think that problem is either the chair in my Chicago office or the seat on the plane.
PRE RUN
weight=166
body fat=22.4%
POST RUN
Diet V8 Splash, multivitamin & oatmeal w/brown sugar & skim milk
Thursday, April 28, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.39 mi.@ 8:19
5:40 AM
Cool breeze blowing through the Windy City this morning. I felt slightly on the sluggish side. Took a new route down to the Lakefront Trail. From Club Quarters went up the hill past the Hyatt then down Columbus. Instead of turning on Illinois continued two blocks to Ohio. Wanted to see a high rise apartment that looked interesting from the internet. It is close to the water ... with a bunch other high rises around it. Ahhh, urban living .... Hurmphhhh!
PRE RUN
-
POST RUN
water
3 mi.
ACHIEVED
3.39 mi.@ 8:19
5:40 AM
Cool breeze blowing through the Windy City this morning. I felt slightly on the sluggish side. Took a new route down to the Lakefront Trail. From Club Quarters went up the hill past the Hyatt then down Columbus. Instead of turning on Illinois continued two blocks to Ohio. Wanted to see a high rise apartment that looked interesting from the internet. It is close to the water ... with a bunch other high rises around it. Ahhh, urban living .... Hurmphhhh!
PRE RUN
-
POST RUN
water
Tuesday, April 26, 2011
OBJECTIVE
2 mi.
ACHIEVED
2.11 mi.@ 8:02
7:40 PM
First evening run in a long time. Run from Club Quarters Hotel along Chicago Riverwalk to Lakefront Trail. (I've obviously made it sound further than it really was!) I did get to see part of the Lakefront Trail that I haven't seen before. There were a bunch on Canadian geese and a scraggly cottontail rabbit along my way.
I felt okay. Abs were sore from the routine the doc put me through yesterday. I think she has isolated my weak link ....
PRE RUN
-
POST RUN
water
2 mi.
ACHIEVED
2.11 mi.@ 8:02
7:40 PM
First evening run in a long time. Run from Club Quarters Hotel along Chicago Riverwalk to Lakefront Trail. (I've obviously made it sound further than it really was!) I did get to see part of the Lakefront Trail that I haven't seen before. There were a bunch on Canadian geese and a scraggly cottontail rabbit along my way.
I felt okay. Abs were sore from the routine the doc put me through yesterday. I think she has isolated my weak link ....
PRE RUN
-
POST RUN
water
Sunday, April 24, 2011
Saturday, April 23, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.22 mi.@ 7:58
6:40 AM 74° 82% 5 mph
Felt okay this morning. Back was tight over the first half mile. Nice morning. Game plan going forward is firming up. Look for another blog entry for details.
PRE RUN
weight=164.5
body fat=22.3%
POST RUN
skim milk, multivitamin, blueberry protein pancakes w/maple syrup
3 mi.
ACHIEVED
3.22 mi.@ 7:58
6:40 AM 74° 82% 5 mph
Felt okay this morning. Back was tight over the first half mile. Nice morning. Game plan going forward is firming up. Look for another blog entry for details.
PRE RUN
weight=164.5
body fat=22.3%
POST RUN
skim milk, multivitamin, blueberry protein pancakes w/maple syrup
Tuesday, April 19, 2011
Grete Waitz Dies
Nothing like setting a world record in your first marathon which was supposed to be your swan song ....
Nothing like setting a world record in your first marathon which was supposed to be your swan song ....
Monday, April 18, 2011
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