OBJECTIVE
6 mi.@ 8:30-9:40
ACHIEVED
6.20 mi.@ 8:46
5:21 AM 81° 88% 3 mph
A much-needed recovery run. Still experiencing soreness in my left calf and Achilles. It faded as I got farther into this run.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
Wednesday, August 18, 2010
Tuesday, August 17, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
3 k @ 6:52 w/2 min. active recovery
1 mi.@ 6:32 w/2 min. active recovery
1 k @ 6:18 w/2 min. active recovery
800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
3 k @ 6:45 w/2 min. active recovery
1 mi.@ 6:28 w/2 min. active recovery
1 k @ 6:16 w/2 min. active recovery
800m @ 6:02
1.04 mi. CD
total time = 51:15
total distance = 6.63
6:21 AM 76° 82% 2 mph
Hit all of my times today. Felt pretty good. It seems I've got my fitness calibrated accurately because this workout was "do-able" but required significant, focused effort. I probably need to go back in to see Dr. Cadeña for some active release therapy. My calves and Achilles seem to be extremely tight; particularly my left.
PRE RUN
weight=162
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1 mi. warm-up
3 k @ 6:52 w/2 min. active recovery
1 mi.@ 6:32 w/2 min. active recovery
1 k @ 6:18 w/2 min. active recovery
800m @ 6:05
1 mi. cool-down
ACHIEVED
1.02 mi. WU
dynamic stretch
3 k @ 6:45 w/2 min. active recovery
1 mi.@ 6:28 w/2 min. active recovery
1 k @ 6:16 w/2 min. active recovery
800m @ 6:02
1.04 mi. CD
total time = 51:15
total distance = 6.63
6:21 AM 76° 82% 2 mph
Hit all of my times today. Felt pretty good. It seems I've got my fitness calibrated accurately because this workout was "do-able" but required significant, focused effort. I probably need to go back in to see Dr. Cadeña for some active release therapy. My calves and Achilles seem to be extremely tight; particularly my left.
PRE RUN
weight=162
diet V8 splash & 500 mg glutamine
POST RUN
SlimFast & multivitamin
Monday, August 16, 2010
OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. stiff legged running
2x20 sec. running no arms
ACHIEVED
~9 mi.@ ~8:18
2x20 sec. stiff legged running
2x20 sec. running no arms
~5:30 AM 83°
Felt good coming off of Saturday's 18-miler. Left my Garmin at the office so didn't run with it today. First time in a long time I've been without it. The battery was dead on my backup - Ironman watch. So I used my old heart rate monitor watch for time. Pressed "stop" at the end of my run and it started flashing and beeping then quit altogether. I need a better contingency plan!
PRE RUN
weight=162
POST RUN
SlimFast & multivitamin
9 mi.@ 7:40-8:29
2x20 sec. stiff legged running
2x20 sec. running no arms
ACHIEVED
~9 mi.@ ~8:18
2x20 sec. stiff legged running
2x20 sec. running no arms
~5:30 AM 83°
Felt good coming off of Saturday's 18-miler. Left my Garmin at the office so didn't run with it today. First time in a long time I've been without it. The battery was dead on my backup - Ironman watch. So I used my old heart rate monitor watch for time. Pressed "stop" at the end of my run and it started flashing and beeping then quit altogether. I need a better contingency plan!
PRE RUN
weight=162
POST RUN
SlimFast & multivitamin
Saturday, August 14, 2010
OBJECTIVE
18 mi.@ 7:40-8:29
ACHIEVED
18.15 mi.@ 8:22
5:30 AM 82° 79% 1 mph
Jonathan and I set out at 5:30 this morning. I had a bit of dread and foreboding about this one but that quickly dissipated. Had a good run. Jonathan is a great conversationalist. He split off at Mile 14 as I finished with an extended loop of Memorial Park. It's good to have this one in the bank! Will be watching to see how I'm feeling tomorrow and how my recovery goes.
PRE RUN
weight=162
water, 500 mg glutamine, diet V8 splash & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast x 2
18 mi.@ 7:40-8:29
ACHIEVED
18.15 mi.@ 8:22
5:30 AM 82° 79% 1 mph
Jonathan and I set out at 5:30 this morning. I had a bit of dread and foreboding about this one but that quickly dissipated. Had a good run. Jonathan is a great conversationalist. He split off at Mile 14 as I finished with an extended loop of Memorial Park. It's good to have this one in the bank! Will be watching to see how I'm feeling tomorrow and how my recovery goes.
PRE RUN
weight=162
water, 500 mg glutamine, diet V8 splash & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast x 2
Friday, August 13, 2010
Thursday, August 12, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
This one didn't go well. The plan was for a 5.5 mi. tempo run @ 6:52. After a 1.54 mi. warm-up and stretch, I set out. From the get-go I was focused on not going too fast. I was anticipating it getting tougher in the later stages. First mile went just fine. Second mile was okay too. Really starting to feel the heat though. Just before Mile 3, I shut it down. Very disappointed. Sitting on the curb, my neighbor drives by. Stops to ask if I'm okay or need a ride home. Just what I needed, I'm sitting there cursing myself out for quitting then this Samaritan comes by and unintentionally rubs salt in the wound. I dismissed him then started back at it again. Hammered away for another ~1.25 mi. then stopped to catch my breath in the shade. Another mile then another shady stop. Ran again and finished it out. This obviously wasn't a tempo and a didn't get the benefits of such a run. It was closer to 2400 meter repeats. I'm disappointed.
WU = 1.54 mi.
Mile 1 - 6:49
Mile 2 - 6:48
Mile 3 - 6:54
Mile 4 - 6:59
Mile 5 - 6:56
1/2 mi. - 6:53/
CD = 1.39 mi.
Heat index was 96ºF.
PRE RUN
weight=160
POST RUN
dynamic stretching warm-up
1.5 mi. warm-up
5.5 mi. tempo run @ 6:52
1.5 mi. cool-down
ACHIEVED
This one didn't go well. The plan was for a 5.5 mi. tempo run @ 6:52. After a 1.54 mi. warm-up and stretch, I set out. From the get-go I was focused on not going too fast. I was anticipating it getting tougher in the later stages. First mile went just fine. Second mile was okay too. Really starting to feel the heat though. Just before Mile 3, I shut it down. Very disappointed. Sitting on the curb, my neighbor drives by. Stops to ask if I'm okay or need a ride home. Just what I needed, I'm sitting there cursing myself out for quitting then this Samaritan comes by and unintentionally rubs salt in the wound. I dismissed him then started back at it again. Hammered away for another ~1.25 mi. then stopped to catch my breath in the shade. Another mile then another shady stop. Ran again and finished it out. This obviously wasn't a tempo and a didn't get the benefits of such a run. It was closer to 2400 meter repeats. I'm disappointed.
WU = 1.54 mi.
Mile 1 - 6:49
Mile 2 - 6:48
Mile 3 - 6:54
Mile 4 - 6:59
Mile 5 - 6:56
1/2 mi. - 6:53/
CD = 1.39 mi.
Heat index was 96ºF.
PRE RUN
weight=160
POST RUN
Wednesday, August 11, 2010
Tuesday, August 10, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 pace w/2 min. active recovery
1 mi.@ 6:32 pace w/2 min. active recovery
1k @ 6:18 pace w/2 min. active recovery
800 m @ 6:05
1 mi. cool-down
ACHIEVED
1.01 mi. WU
dynamic stretch
2k @ 6:44 (2 min. active recovery)
1 mi.@ 6:26 (2 min. active recovery)
1k @ 6:14 (2 min. active recovery)
800 m @ 5:59
1.04 mi. CD
6:20 AM 78° 88% 0 mph
Still sore from Saturday's hilly race. Doesn't seem like the soreness should be lingering like this. Probably didn't cool down and stretch properly after the race. And, I'm sure getting on a 3-hour plane ride shortly after the race didn't help.
Today's intervals went well. I had to really push but I hit all of my times. I didn't ever feel like I was going to die but had to exert a real effort. I was a little slower than the 9:40 slowest pace I wanted to allow myself on a couple of the recoveries. But I was close.
Looking forward to tomorrow's recovery run. (It's probably the best thing over my next 24 hours!)
PRE RUN
weight=162.5
500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 pace w/2 min. active recovery
1 mi.@ 6:32 pace w/2 min. active recovery
1k @ 6:18 pace w/2 min. active recovery
800 m @ 6:05
1 mi. cool-down
ACHIEVED
1.01 mi. WU
dynamic stretch
2k @ 6:44 (2 min. active recovery)
1 mi.@ 6:26 (2 min. active recovery)
1k @ 6:14 (2 min. active recovery)
800 m @ 5:59
1.04 mi. CD
6:20 AM 78° 88% 0 mph
Still sore from Saturday's hilly race. Doesn't seem like the soreness should be lingering like this. Probably didn't cool down and stretch properly after the race. And, I'm sure getting on a 3-hour plane ride shortly after the race didn't help.
Today's intervals went well. I had to really push but I hit all of my times. I didn't ever feel like I was going to die but had to exert a real effort. I was a little slower than the 9:40 slowest pace I wanted to allow myself on a couple of the recoveries. But I was close.
Looking forward to tomorrow's recovery run. (It's probably the best thing over my next 24 hours!)
PRE RUN
weight=162.5
500 mg glutamine & ginger snap granola w/skim milk
POST RUN
SlimFast & multivitamin
Monday, August 9, 2010
OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. running no arms
2x20 sec. stiff-legged running
ACHIEVED
9.04 mi.@ 8:00
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:06 AM 77° 88% 0 mph
Saturday's race was still on my legs this morning as I headed out. I was pretty sore but finally loosened up a little over 3 miles into this one. It turned out to be a really good run.
Today starts the "peak" phase of training for St. George. It's hard to it's only 54 days away. I've got a lot of work to do but feel pretty good about what I've got in the bank up to this point.
PRE RUN
weight=161.5
diet V8 splash, ginger snaps & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
9 mi.@ 7:40-8:29
2x20 sec. running no arms
2x20 sec. stiff-legged running
ACHIEVED
9.04 mi.@ 8:00
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:06 AM 77° 88% 0 mph
Saturday's race was still on my legs this morning as I headed out. I was pretty sore but finally loosened up a little over 3 miles into this one. It turned out to be a really good run.
Today starts the "peak" phase of training for St. George. It's hard to it's only 54 days away. I've got a lot of work to do but feel pretty good about what I've got in the bank up to this point.
PRE RUN
weight=161.5
diet V8 splash, ginger snaps & 500 mg glutamine
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
Sunday, August 8, 2010
Saturday, August 7, 2010
Richard Bouchard Memorial 10k
The course changed this year. I think Satan was the race director! The course was tough! Hills, dozens of turns, wind .... It was all in play.
Garmin had my time at 42:11. Not exactly what I was looking for but I'll take it on this course on this day.
Sixth overall; age group winner.
Sent from my BlackBerry Wireless
Friday, August 6, 2010
I started yesterday's run much later than usual due to my up-and-back trip to Chicago on Wednesday. I started at 8:43 AM. Obviously it's August and I live in southeast Texas. It's been hot lately. Well, yesterday's temperature and humidity for the run were 84° and 83%. Okay, not so different than my early morning runs which end up around 78° and 90%. Not so fast .... The heat index yesterday was 95°F. The heat index for my typical morning runs is 80°F. That's a significant difference! I felt lousy all yesterday - getting worse as the day went along. I got home "early" from work at 7 pm and went straight to bed. I'm up now; still not feeling "quite right".
Heading out for a short recovery run and still planning to run the 10k tomorrow. Hoping my standby flight opportunities pan out later today!
Heading out for a short recovery run and still planning to run the 10k tomorrow. Hoping my standby flight opportunities pan out later today!
Thursday, August 5, 2010
+8-5-2010,+Pace.png)
Found a fairly tight range for today's 3.5 mile tempo. Target pace was 6:52/mile. I hit it in 6:48 overall. My half mile pace splits are illustrated in the graphic above:
6:41 6:48 6:44 6:48 6:48 6:57 6:55
Yes, I did start out a bit too fast and yes, I was starting to wash out in the end. But in general, this was a good one.
Wednesday, August 4, 2010
Tuesday, August 3, 2010
3x1k
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
3x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.53 mi. WU
dynamic stretch
3x1k (6:09/6:07/6:05) w/3 min. active recoveries
1.65 CD
total time = 48:06
total distance = 6.04 mi.
5:39 AM 77° 90% 0 mph
Had a good run this morning. Focused on "flowing" through the intervals as I have a tendency to tighten up when I'm pushing hard. If I focus on "relaxing", I slow down. For some reason, "flow" works better for me.
Had a slight upset stomach over the last third of the run. This happened yesterday too.
PRE RUN
weight = 162.5
water & glutamine
POST RUN
SlimFast, multivitamin, poached egg, Canadian bacon & whole wheat English muffin
dynamic stretching warm-up
1.5 mi. warm-up
3x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.53 mi. WU
dynamic stretch
3x1k (6:09/6:07/6:05) w/3 min. active recoveries
1.65 CD
total time = 48:06
total distance = 6.04 mi.
5:39 AM 77° 90% 0 mph
Had a good run this morning. Focused on "flowing" through the intervals as I have a tendency to tighten up when I'm pushing hard. If I focus on "relaxing", I slow down. For some reason, "flow" works better for me.
Had a slight upset stomach over the last third of the run. This happened yesterday too.
PRE RUN
weight = 162.5
water & glutamine
POST RUN
SlimFast, multivitamin, poached egg, Canadian bacon & whole wheat English muffin
Monday, August 2, 2010
OBJECTIVE
6 mi.@ 7:40-8:29
ACHIEVED
6.23 mi.@ 7:41
4:47 AM 78° 80% 2 mph
I guess I was trying to prove to myself that nothing has been lost over the past 10 days of slack training. The concept is stupid - really. But it sure felt good to blow it out this morning.
Had a big dog sneak up behind me around the 5 mile mark. He was growling and running at me aggressively by the time I turned around. I was ready to go 15 rounds with Cujo but, thankfully, he stopped dead in his tracks and watched as I disappeared into the darkness.
PRE RUN
weight=162
500 mg glutamine & water
POST RUN
SlimFast & multivitamin
6 mi.@ 7:40-8:29
ACHIEVED
6.23 mi.@ 7:41
4:47 AM 78° 80% 2 mph
I guess I was trying to prove to myself that nothing has been lost over the past 10 days of slack training. The concept is stupid - really. But it sure felt good to blow it out this morning.
Had a big dog sneak up behind me around the 5 mile mark. He was growling and running at me aggressively by the time I turned around. I was ready to go 15 rounds with Cujo but, thankfully, he stopped dead in his tracks and watched as I disappeared into the darkness.
PRE RUN
weight=162
500 mg glutamine & water
POST RUN
SlimFast & multivitamin
Saturday, July 31, 2010
OBJECTIVE
15 mi. w/first 8 mi.@ 7:40-8:29 & last 7 mi. progressive pickup w/final mi.@ 6:52
ACHIEVED
15.01 mi.@ 8:34
5:41 AM 79° 86% 6 mph
Randy, Augie, Tricia, Israel, Luke, Shellie and me along for today's start. First 8 mi. averaged 8:50. Started progressive pickup at Mile 9.
8:04/7:50/7:26
Looking and feeling solid from Mile 9 through Mile 11. Stopped for a drinking fountain. The group caught me and I couldn't get going again.
8:41/8:55/8:35/8:26
Obviously Mile 12 - 15 didn't go as planned!
Morale of the story ... when I've got a decent run going, don't stop!
PRE RUN
weight=160.5
Diet V8 Splash, 500 mg glutamine & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Powerade & water
15 mi. w/first 8 mi.@ 7:40-8:29 & last 7 mi. progressive pickup w/final mi.@ 6:52
ACHIEVED
15.01 mi.@ 8:34
5:41 AM 79° 86% 6 mph
Randy, Augie, Tricia, Israel, Luke, Shellie and me along for today's start. First 8 mi. averaged 8:50. Started progressive pickup at Mile 9.
8:04/7:50/7:26
Looking and feeling solid from Mile 9 through Mile 11. Stopped for a drinking fountain. The group caught me and I couldn't get going again.
8:41/8:55/8:35/8:26
Obviously Mile 12 - 15 didn't go as planned!
Morale of the story ... when I've got a decent run going, don't stop!
PRE RUN
weight=160.5
Diet V8 Splash, 500 mg glutamine & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Powerade & water
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