Grete Waitz Dies
Nothing like setting a world record in your first marathon which was supposed to be your swan song ....
Tuesday, April 19, 2011
Monday, April 18, 2011
Saturday, April 16, 2011
OBJECTIVE
14 mi.
ACHIEVED
14.10 mi.@ 8:06
6:39 AM 58° 43% 1 mph
It was a beautiful morning with the conditions pretty much in my "happy zone" for good running. Ran with Augie, Tricia, Josh, Israel and Randy. I didn't realize until checking my training log later in the day that it's been over 3 months since I've run this distance or longer. Not exactly what can be called a stellar training routine. The good news is that I felt alright physically. The left calf felt tight at the start but seemed to loosen up quickly and wasn't even a consideration.
Josh broke from the group around 2.5 miles into it. For reasons still unknown to me, I decided to go with him. We hung around 7:45 pace. This was a good pick up for me. Probably too early into this run given the overall planned distance but I felt okay throughout that burst. When the join came back together at a water stop Josh, Randy and I run together ahead of the others and at sub-8 pace. After that, I was happy to trim it back and stay with the group. By the time we were a couple miles from finishing, I was spent and just happy to log the miles no matter what the pace. At the end of the day, it was a strong pace over a good distance on a very nice morning.
PRE RUN
weight=165
body fat=22.1%
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
14 mi.
ACHIEVED
14.10 mi.@ 8:06
6:39 AM 58° 43% 1 mph
It was a beautiful morning with the conditions pretty much in my "happy zone" for good running. Ran with Augie, Tricia, Josh, Israel and Randy. I didn't realize until checking my training log later in the day that it's been over 3 months since I've run this distance or longer. Not exactly what can be called a stellar training routine. The good news is that I felt alright physically. The left calf felt tight at the start but seemed to loosen up quickly and wasn't even a consideration.
Josh broke from the group around 2.5 miles into it. For reasons still unknown to me, I decided to go with him. We hung around 7:45 pace. This was a good pick up for me. Probably too early into this run given the overall planned distance but I felt okay throughout that burst. When the join came back together at a water stop Josh, Randy and I run together ahead of the others and at sub-8 pace. After that, I was happy to trim it back and stay with the group. By the time we were a couple miles from finishing, I was spent and just happy to log the miles no matter what the pace. At the end of the day, it was a strong pace over a good distance on a very nice morning.
PRE RUN
weight=165
body fat=22.1%
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Monday, April 11, 2011
Saturday, April 9, 2011
Friday, April 8, 2011
Thursday, April 7, 2011
Wednesday, April 6, 2011
OBJECTIVE
30 minutes
ACHIEVED
40:20 (4.90 mi.@ 8:14)
5:49 AM
Heart really wasn't in to it today. Although I did manage to keep going longer than planned once I got out on the Lakefront Trail. Left hamstring was a bit balky over the last mile and a half or so.
PRE RUN
water
POST RUN
water & maple & brown sugar instant oatmeal
Saturday, April 2, 2011
OBJECTIVE
8-10 mi.
ACHIEVED
10.06 mi.@ 7:57
6:41 AM 71° 82% 0 mph mist/very light rain
This run turned into a ragged progressive. Not by design; it just evolved. I was feeling pretty good at the outset. I started easy and wanted to keep it easy over the first half of the run. I wasn't sure how far I was going to go. I wanted to get 10 miles but was willing to shorten to 8 if I wasn't feeling okay. After the first mile, things picked up a bit and the run ended up looking like this:
9:00/8:13/8:06/8:01/7:48/7:56/7:49/7:32/7:37/7:34
I was pretty wiped out with about 2.5 miles to go. I stopped for water and ended up needing to stop again with about a half mile to go. I obviously don't have a base under my belt nor do I have speed training so the result isn't surprising ... just a little disappointing to confirm where I'm actually at right now. I should be happy that I got some mileage without problems with my calves.
Other running news: I got a massage yesterday and think that helped my calves and back. I ran in brand new Mizuno Wave Rider 13's for the first time today. I bought them several months ago but haven't needed to break them out yet as there were still miles left in my Mizuno Wave Rider 12's. I also threw my hat in ring for the St. George marathon in October. The lottery will be drawn in early May so I've got some time before finding out if I get pulled.
PRE RUN
weight=164.5
body fat=22.2%
POST RUN
SlimFast
8-10 mi.
ACHIEVED
10.06 mi.@ 7:57
6:41 AM 71° 82% 0 mph mist/very light rain
This run turned into a ragged progressive. Not by design; it just evolved. I was feeling pretty good at the outset. I started easy and wanted to keep it easy over the first half of the run. I wasn't sure how far I was going to go. I wanted to get 10 miles but was willing to shorten to 8 if I wasn't feeling okay. After the first mile, things picked up a bit and the run ended up looking like this:
9:00/8:13/8:06/8:01/7:48/7:56/7:49/7:32/7:37/7:34
I was pretty wiped out with about 2.5 miles to go. I stopped for water and ended up needing to stop again with about a half mile to go. I obviously don't have a base under my belt nor do I have speed training so the result isn't surprising ... just a little disappointing to confirm where I'm actually at right now. I should be happy that I got some mileage without problems with my calves.
Other running news: I got a massage yesterday and think that helped my calves and back. I ran in brand new Mizuno Wave Rider 13's for the first time today. I bought them several months ago but haven't needed to break them out yet as there were still miles left in my Mizuno Wave Rider 12's. I also threw my hat in ring for the St. George marathon in October. The lottery will be drawn in early May so I've got some time before finding out if I get pulled.
PRE RUN
weight=164.5
body fat=22.2%
POST RUN
SlimFast
Friday, April 1, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.23 mi.@ 7:38
6:36 AM 62° 79% 3 mph
After getting in late last night due to a delayed flight, I slept in more than planned this morning. This shortened my run and caused me to pick up the pace. Felt strong. Off to the Houston Open now.
PRE RUN
weight = 164
body fat = 22%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
3 mi.
ACHIEVED
3.23 mi.@ 7:38
6:36 AM 62° 79% 3 mph
After getting in late last night due to a delayed flight, I slept in more than planned this morning. This shortened my run and caused me to pick up the pace. Felt strong. Off to the Houston Open now.
PRE RUN
weight = 164
body fat = 22%
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Thursday, March 31, 2011
Objective
4 mi.
4 mi.
Achieved
Garmin - 4.74 mi.@ 7:40
My estimate - 4.5 mi.@ 8:06
5:06 AM 33° 77% 2 mph
The good ole Garmin doesn't like the concrete jungle of the city. I don't like standing around in the cold waiting for the Garmin to sync up with satellites. That's a bad combination if I want accurate readings here in Chicago.
Felt pretty good this morning. Only saw two other runners and no bikers along the Lakefront Trail.
Will be running in warm weather and humidity the next few days. Heading to the Shell Houston Open PGA golf event tomorrow. Also, expect to make it to the the Final Four too. Turning out to be a very good sports spectating year for me.
Pre run
Nothing
Post run
Instant oatmeal maple & brown sugar
Sent from my BlackBerry Wireless
Wednesday, March 30, 2011
Monday, March 28, 2011
Friday, March 25, 2011
Thursday, March 24, 2011
OBJECTIVE
run
ACHIEVED
3.04 mi. treadmill hills in 27:18
ITB exercises & push-ups
~5:30 AM
There was supposed to be snow overnight but when I looked out the window this morning I didn't see any. However the flags at the Hyatt Regency Chicago were extended horizontal from the wind. I checked the weather on my Blackberry and it said the "feels like" temperature was 18F. Enough to push me in the direction of the hotel fitness center. I don't like treadmills. I'm sure I've mentioned that before. The center was surprisingly busy at this hour. I jumped on, set the dreadmill for a 27 minute hill workout at Level 5 and set out. Listened to my MP3 player for a bit but the cords were getting tangled and earbuds were coming out so I switched to the morning drivel on the television. Made it through the boredom and worked up a pretty good sweat. I don't trust any treadmill's calibration so the mileage and incline are always a question in my mind. So the best I can say is that I can at a pretty good pace for 27 minutes this morning.
I went back to my room and cranked out my old IT band exercises and mixed in push-ups during the rest intervals. I haven't done the ITB exercises for a while. I need to do them more. Not that I'm having ITB problems but I think they're good injury prevention as they work leg muscles associated with lateral movement. These are stablizing muscles for running. Can they help my calf problems? I don't know. Certainly not directly but maybe there's some linkage in the chain that benefits and helps with the calf issues.
I still don't have my sleeping and eating routine set while traveling. My nutrition is improving slowly but it's rare that I sleep through the night in a hotel room. This morning I woke up around 2:30 - the same time I did yesterday. Today gave up on falling back asleep so I cleared some work email before going to the fitness center. I also packed since I'm headed back to H-town later today. Hopefully I'm on a plane with LiveTV and can watch Jimmer and the Coogs' sweet sixteen matchup against Florida. I'm holding my breath on this one.
PRE RUN
POST RUN
sugar free instant oatmeal (maple & brown sugar) & Tazo Calm herbal tea
Wednesday, March 23, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.35 mi.@ 8:23
6:03 AM blustery; ~30F w/winds
Another trip over to the Lakefront Trail. I'm not exactly sure what the tidal effects are with Lake Michigan but I was a bit surprised to notice this morning that the waves were coming over the banks this morning. This with with I believe is relatively light winds.
It rained last night and will probably rain quite a bit today. But I caught a window where there was no rain.
And finally, it was cold stepping out from the hotel so I didn't wait for my Garmin to find enough satellites to get a good bead on my location. After flying and when standing among the buildings of the city, the Garmin takes quite a long time to sync. I wasn't going to wait around this morning as it was cool and I wanted to get on with it. Therefore, I'm not too confident in the accuracy of my distance and pace.
PRE RUN
POST RUN
* maple & brown sugar sugar free instant oatmeal
* How can the oatmeal be "sugar free" and the flavor be "maple & brown sugar "? Sounds like I'm eating some bad chemicals ... ?
Monday, March 21, 2011
Wednesday, March 16, 2011
OBJECTIVE
run
ACHIEVED
5.19 mi.
6:20 AM
Finally got outside in the Windy City this morning. Found my way down to Lake Front Trail for a run along Lake Michigan. Felt okay. Warmed up pretty quickly once I got going. I found the Lake Shore path to be a surprisingly hard surface - concrete broken in some places.
PRE RUN
POST RUN
instant oatmeal
run
ACHIEVED
5.19 mi.
6:20 AM
Finally got outside in the Windy City this morning. Found my way down to Lake Front Trail for a run along Lake Michigan. Felt okay. Warmed up pretty quickly once I got going. I found the Lake Shore path to be a surprisingly hard surface - concrete broken in some places.
PRE RUN
POST RUN
instant oatmeal
Monday, March 14, 2011
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