OBJECTIVE
6 mi.@ 8:36-9:46
ACHIEVED
6.2 mi.@ 8:49
5:15 AM 36° 93% 1 mph
Easy recovery run on very tight calves. My left IT band is also reminding me it needs attention.
PRE RUN
weight=167.5
POST RUN
chocolate milk, multivitamin & oatmeal w/brown sugar & 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
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