OBJECTIVE
13 mi. Slow
6 x 100 meter strides @ 5K pace
ACHIEVED
13.09 mi.@ 8:26/mi.
112 m. 35.94 (8:36/mi.)
112 m. 28.77 (6:53/mi.)
112 m. 29.72 (7:07/mi.)
112 m. 29.24 (7:00/mi.)
112 m. 28.85 (6:54/mi.)
112 m. 26.92 (6:26/mi.)
6:37 AM 61° 81% 7 mph
I ran solo this morning. It some points along the way I was slow and at others I was too fast. It's hard to imagine marathon pace is about a minute per mile slower and the distance is twice as far!
I ran my strides barefoot on what I thought was grass at the YMCA soccer fields. As I ran across the middle of the field, I quickly found it was harder than concrete and a bit bare of grass. I gingerly "strided" across the field; back and forth six times. If anyone at the children's soccer games nearby saw me, I'm sure they had to wonder what in the heck I was doing. This wasn't the best place for strides!
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, zinc & calcium supplements, vitamin A & D, GrapeNuts w/skim milk
Saturday, February 7, 2009
Friday, February 6, 2009
Sleepwalking
OBJECTIVE
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:41/mi.
5:08 AM 54° 94% 6 mph
Just going through the motions to get the run in. It was warm this morning.
PRE RUN
Weight = 160
POST RUN
Water, multivitamin, zinc supplement, HoneyNut Cheerios w/skim milk
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:41/mi.
5:08 AM 54° 94% 6 mph
Just going through the motions to get the run in. It was warm this morning.
PRE RUN
Weight = 160
POST RUN
Water, multivitamin, zinc supplement, HoneyNut Cheerios w/skim milk
Thursday, February 5, 2009
Is This a Cold ... or Maybe Allergies ... hmmmm ... ???
OBJECTIVE
3 mi. Slow
ACHIEVED
3.01 mi.@ 8:39/mi.
5:39 AM 36° 93% 4 mph
This run started slow and ended fast. I am still feeling yesterday’s run in my legs … slightly. After running, I did 4 of my 7 ITB physical therapy exercises before rushing off to work.
I’m still not feeling 100% healthy but now I’m wondering if rather than being sick, I’m actually experiencing a major case of allergies.
PRE RUN
Weight = 162
nothing
POST RUN
Water, multivitamin, zinc, vitamin C, oatmeal w/flax, almonds, brown sugar & skim milk
3 mi. Slow
ACHIEVED
3.01 mi.@ 8:39/mi.
5:39 AM 36° 93% 4 mph
This run started slow and ended fast. I am still feeling yesterday’s run in my legs … slightly. After running, I did 4 of my 7 ITB physical therapy exercises before rushing off to work.
I’m still not feeling 100% healthy but now I’m wondering if rather than being sick, I’m actually experiencing a major case of allergies.
PRE RUN
Weight = 162
nothing
POST RUN
Water, multivitamin, zinc, vitamin C, oatmeal w/flax, almonds, brown sugar & skim milk
Wednesday, February 4, 2009
Threshold Intervals
OBJECTIVE
6 mi. incl. Easy 1 warm up; 4 x 1 @ lactate threshold w/2 min. jogging recovery; Easy 1 cool down
Easy = 8:08 – 38/mi.
Lactate Threshold = 6:55/mi.
ACHIEVED
WU: 1 mi.@ 8:37
6:51
6:50
6:52
6:53
CD: 1.10 mi.@ 8:25
5:00 AM 46° 50% 10 mph
Still not feeling too good today but I wasn’t going to let that stop me from getting this lovely little workout in. I did get a decent night’s sleep after going to bed a bit before 9 pm.
I was pressing to hit the pace during the intervals. Breathing wasn’t as easy as it usually is as it felt like the sides of my throat were swollen so much that my airway was restricted. I don’t think that’s a reality … it just felt that way. The 2-minute jogging recovery breaks seemed timed about perfectly. I felt like I needed a bit more of a break but once I started running again I felt much better than I felt when finishing the preceding one.
I was happy with the result and grouping of my times. I wasn’t focused on my watch and watched forcing the paces.
Hopefully I’m feeling a bit healthier with each passing day. I’ve got slow, short runs scheduled for the next couple of days followed by a slow 13-miler on Saturday. The marathon is the following weekend and is currently 81% full. There appears to be some light at the end of the tunnel at work so I’m thinking it’s a better than 50-50 proposition that I’ll be running in Austin.
PRE RUN
Weight = 159
Water
POST RUN
Water, multivitamin, zinc supplement, low fat granola w/1% milk
6 mi. incl. Easy 1 warm up; 4 x 1 @ lactate threshold w/2 min. jogging recovery; Easy 1 cool down
Easy = 8:08 – 38/mi.
Lactate Threshold = 6:55/mi.
ACHIEVED
WU: 1 mi.@ 8:37
6:51
6:50
6:52
6:53
CD: 1.10 mi.@ 8:25
5:00 AM 46° 50% 10 mph
Still not feeling too good today but I wasn’t going to let that stop me from getting this lovely little workout in. I did get a decent night’s sleep after going to bed a bit before 9 pm.
I was pressing to hit the pace during the intervals. Breathing wasn’t as easy as it usually is as it felt like the sides of my throat were swollen so much that my airway was restricted. I don’t think that’s a reality … it just felt that way. The 2-minute jogging recovery breaks seemed timed about perfectly. I felt like I needed a bit more of a break but once I started running again I felt much better than I felt when finishing the preceding one.
I was happy with the result and grouping of my times. I wasn’t focused on my watch and watched forcing the paces.
Hopefully I’m feeling a bit healthier with each passing day. I’ve got slow, short runs scheduled for the next couple of days followed by a slow 13-miler on Saturday. The marathon is the following weekend and is currently 81% full. There appears to be some light at the end of the tunnel at work so I’m thinking it’s a better than 50-50 proposition that I’ll be running in Austin.
PRE RUN
Weight = 159
Water
POST RUN
Water, multivitamin, zinc supplement, low fat granola w/1% milk
Tuesday, February 3, 2009
It's Official ... I'm Sick
OBJECTIVE
7 mi. Slow
ACHIEVED
7.18 mi.@ 8:47/mi.
4:38 AM 30° 93% 0 mph
I've got a full-on head cold which may be moving into my chest. I skipped last night's run in lieu of rest. The first half of the night I slept well but the second half was terrible. Finally, I just got up and ran. I was plodding along at a pedestrian pace wondering if 1) I would be able to even finish the run, and 2) I should have be running given the way I was feeling. I never really know if it's best to rest or run when sick. There's a rule-of-thumb I once read but I can't remember it now. This morning I kept trying to convince myself that running would help flush the cold from my system (whatever that means). Who knows? Hopefully I'm feeling better later today. I know it's hard to focus at work when I feel like this (and I certainly don't need that right now!) and it's difficult to get quality runs in.
PRE RUN
weight = 159.5
low fat granola w/skim milk
POST RUN
All-Bran Flakes w/skim milk
Later, water, multivitamin, zinc & vitamin C
7 mi. Slow
ACHIEVED
7.18 mi.@ 8:47/mi.
4:38 AM 30° 93% 0 mph
I've got a full-on head cold which may be moving into my chest. I skipped last night's run in lieu of rest. The first half of the night I slept well but the second half was terrible. Finally, I just got up and ran. I was plodding along at a pedestrian pace wondering if 1) I would be able to even finish the run, and 2) I should have be running given the way I was feeling. I never really know if it's best to rest or run when sick. There's a rule-of-thumb I once read but I can't remember it now. This morning I kept trying to convince myself that running would help flush the cold from my system (whatever that means). Who knows? Hopefully I'm feeling better later today. I know it's hard to focus at work when I feel like this (and I certainly don't need that right now!) and it's difficult to get quality runs in.
PRE RUN
weight = 159.5
low fat granola w/skim milk
POST RUN
All-Bran Flakes w/skim milk
Later, water, multivitamin, zinc & vitamin C
Monday, February 2, 2009
One of Two Runs
OBJECTIVE
3 mi. Slow
3x100 strides @ 5K pace
3 mi. Slow
3x100 strides @ 5K pace
ACHIEVED
3.02 mi.@ 8:34/mi.
112 m. 23.62 ( 5:39/mi.)
112 m. 23.29 (5:34/mi.)
112 m. 21.82 (5:13/mi.)
4:42 AM 53° 76% 14 mph
I feel like I'm in the early stages of getting sick. This started late Thursday. I've held it in check but it's still threatening. I slept a lot yesterday ... even missing the first half of the Super Bowl. I hope to shake it soon. I believe my work situation and running have just combined to physically overstress my body. Hopefully work settles down this week and the taper allows my body to catch up and get back to normal soon.
PRE RUN
water
POST RUN
weight 158.5
water, multivitamin, zinc & oatmeal w/flax, brown sugar & skim milk
Sunday, February 1, 2009
February 1 - 7 Training Schedule
Sun. Rest
Mon. 2 Runs: 3 mi. Slow; 3x100 strides @ 5K pace
Tue. 7 mi. Slow
Wed. 6 mi. incl. 1 Easy, 4x1 @ Lactate Threshold, 1 Easy; 4x30 strides
Thu. 3 mi. Slow
Fri. 3 mi. Slow
Sat. 13 mi. Slow; 6x100 strides @ 5K pace
Mon. 2 Runs: 3 mi. Slow; 3x100 strides @ 5K pace
Tue. 7 mi. Slow
Wed. 6 mi. incl. 1 Easy, 4x1 @ Lactate Threshold, 1 Easy; 4x30 strides
Thu. 3 mi. Slow
Fri. 3 mi. Slow
Sat. 13 mi. Slow; 6x100 strides @ 5K pace
Saturday, January 31, 2009
Inspiration from an Olympic Champion
In the men's 10,000 meter run at the 1964 Tokyo Olympics, Billy Mills struck gold in what quite possibly is the greatest upset in Olympic history. He blows by Australia's Ron Clarke, the world record holder, with about 100 meters to go.
In this video clip Mr. Mills discusses the mental aspect of his race (his Olympic finishing time of 28:24 isn't mentioned but he discusses his plan to cut time off his then-best effort).
Winning the mental battle is obviously a huge part of running. I find it on the road almost every single time I'm out there running. I particularly like his comment that the subconscious mind doesn't know the difference from reality and imagination.
Interestingly, both Mills and Clarke also ran the marathon in the same Olympics. Their finishing times - 2:24 and 2:22, respectively.
Read more about Mills here.
Tapering Long Run for 15 Miles
OBJECTIVE
15 mi. Easy
6x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
15.19 mi.@ 8:21/mi.
112 m. – 24.82 (5:56/mi.)
112 m. – 25.87 (6:11/mi.)
112 m. – 24:12 (5:46/mi.)
112 m. - 24.05 (5:45/mi.)
112 m. - 25.53 (6:06/mi.)
112 m. - 23.14 (5:32/mi.)
6:09 AM 40° 76% 5 mph
Randy, William, Stacey, Biff and I made it out for this one. I actually started an hour early and got 6 miles before the others started. I knew they would be going a shorter distance since they're still recovering from the marathon.
The morning started out brisk but turned quite nice for a run. I was happy to get this one in and also happy that I spent almost the entire run within my "easy" pace range of 8:08 - 8:38 per mile.
I must admit that I wasn't really "in" to this run for some reason so it was a good thing I had others around to keep my mind occupied with conversation.
The strides at the end of the run felt fine and I, once again, focused on being careful not to "blow them out" at a much-too-fast pace.
PRE RUN
weight = 160#
FRS powder & 2 FRS chews
POST RUN
2 SlimFast, water, multivitamin & zinc
Later, skim milk & Dutch pancakes w/maple syrup
15 mi. Easy
6x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
15.19 mi.@ 8:21/mi.
112 m. – 24.82 (5:56/mi.)
112 m. – 25.87 (6:11/mi.)
112 m. – 24:12 (5:46/mi.)
112 m. - 24.05 (5:45/mi.)
112 m. - 25.53 (6:06/mi.)
112 m. - 23.14 (5:32/mi.)
6:09 AM 40° 76% 5 mph
Randy, William, Stacey, Biff and I made it out for this one. I actually started an hour early and got 6 miles before the others started. I knew they would be going a shorter distance since they're still recovering from the marathon.
The morning started out brisk but turned quite nice for a run. I was happy to get this one in and also happy that I spent almost the entire run within my "easy" pace range of 8:08 - 8:38 per mile.
I must admit that I wasn't really "in" to this run for some reason so it was a good thing I had others around to keep my mind occupied with conversation.
The strides at the end of the run felt fine and I, once again, focused on being careful not to "blow them out" at a much-too-fast pace.
PRE RUN
weight = 160#
FRS powder & 2 FRS chews
POST RUN
2 SlimFast, water, multivitamin & zinc
Later, skim milk & Dutch pancakes w/maple syrup
Friday, January 30, 2009
Catching Up ... On Sleep!
OBJECTIVE
5 mi. Slow
3x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
5.14 mi.@ 8:43/mi.
112 m. – 24.36 (5:50/mi.)
112 m. – 25.90 (6:12/mi.)
112 m. – 26.33 (6:18/mi.)
5:14 AM 35° 77% 2 mph
Thankfully, I got a good night's sleep last night. However, I felt pretty sluggish during this morning's run.
The last time I did strides I think I strained my left hamstring ever-so-slightly. So I chilled out while doing them today. I tried to stay closer to planned pace and not imagine myself pressing Usain Bolt to the tape at the Olympics.
PRE RUN
weight = 159#
nothing
POST RUN
water, multivitamin, zinc & organic, low-fat granola w/skim milk
5 mi. Slow
3x100 meter strides @ 5K pace (~24.26 sec. OR 6:31/mi. pace)
ACHIEVED
5.14 mi.@ 8:43/mi.
112 m. – 24.36 (5:50/mi.)
112 m. – 25.90 (6:12/mi.)
112 m. – 26.33 (6:18/mi.)
5:14 AM 35° 77% 2 mph
Thankfully, I got a good night's sleep last night. However, I felt pretty sluggish during this morning's run.
The last time I did strides I think I strained my left hamstring ever-so-slightly. So I chilled out while doing them today. I tried to stay closer to planned pace and not imagine myself pressing Usain Bolt to the tape at the Olympics.
PRE RUN
weight = 159#
nothing
POST RUN
water, multivitamin, zinc & organic, low-fat granola w/skim milk
Thursday, January 29, 2009
Slow Run on a Cool Morning
OBJECTIVE
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:36/mi.
6:08 AM 30° 93% 5 mph
Cool morning stretch ….
PRE RUN
Weight = 158.5#
Apple, almond & raisin granola w/skim milk
POST RUN
Water, multivitamin, zinc & oatmeal w/brown sugar & skim milk
3 mi. Slow
ACHIEVED
3.03 mi.@ 8:36/mi.
6:08 AM 30° 93% 5 mph
Cool morning stretch ….
PRE RUN
Weight = 158.5#
Apple, almond & raisin granola w/skim milk
POST RUN
Water, multivitamin, zinc & oatmeal w/brown sugar & skim milk
Wednesday, January 28, 2009
4-3-2-1 Cutdowns
OBJECTIVE
1 mi. warm up; 4-3-2-1 mi.@ marathon pace (7:38/mi.) w/2 min. recoveries; 1 mi. cool down
ACHIEVED
1 mi.@ 9:21/mi. WU
4 mi.@ 7:25/mi.
3 mi.@ 7:22/mi.
2 mi.@ 7:24/mi.
1 mi.@ 7:14/mi.
1 mi.@ 8:04/mi. CD
TOTAL (including recoveries): 12.41 mi.@ 8:00/mi.
6:05 AM 36° 92% 8 mph
I ran this same workout back on New Year’s Day. My times today were slightly faster on less rest and in slightly more challenging weather conditions.
Chalk this one up as a good run.
PRE RUN
weight = 160.0#
FRS concentrate & 2 FRS chews
POST RUN
1 SlimFast
Later, water, multivitamin, zinc, calcium & oatmeal w/fax, almonds, brown sugar & skim milk
1 mi. warm up; 4-3-2-1 mi.@ marathon pace (7:38/mi.) w/2 min. recoveries; 1 mi. cool down
ACHIEVED
1 mi.@ 9:21/mi. WU
4 mi.@ 7:25/mi.
3 mi.@ 7:22/mi.
2 mi.@ 7:24/mi.
1 mi.@ 7:14/mi.
1 mi.@ 8:04/mi. CD
TOTAL (including recoveries): 12.41 mi.@ 8:00/mi.
6:05 AM 36° 92% 8 mph
I ran this same workout back on New Year’s Day. My times today were slightly faster on less rest and in slightly more challenging weather conditions.
Chalk this one up as a good run.
PRE RUN
weight = 160.0#
FRS concentrate & 2 FRS chews
POST RUN
1 SlimFast
Later, water, multivitamin, zinc, calcium & oatmeal w/fax, almonds, brown sugar & skim milk
Tuesday, January 27, 2009
Unseasonably Warm Morning Run
OBJECTIVE
7 mi. Easy (8:08-38/mi.)
ACHIEVED
7.20 mi.@ 8:21/mi.
5:09 AM 66° 94% 6 mph
Felt pretty good today given my general lack of adequate sleep and constant work (16th consecutive day in the office; shortest day 10 hours; typical day 14 hours … yes, I’m marking time like a POW).
My left hip felt much better but still not 100%. I need to get back to my physical therapy but since I usually do it in the evening, it hasn’t been getting done … since I’m not home in the evening.
I don't have time to go into it right now but there's an odd thing that happens for me mentally. It's rare but occurred to some extent on Saturday's run and more so this morning. It's like I shift into autopilot and the miles just start clicking by. It's not that it becomes easier physically ... it just becomes a whole lot easier mentally. I wish I could describe it better and put my finger on how it works exactly.
PRE RUN
Weight = 160#
POST RUN
Water, multivitamin & oatmeal w/flax, brown sugar & skim milk
7 mi. Easy (8:08-38/mi.)
ACHIEVED
7.20 mi.@ 8:21/mi.
5:09 AM 66° 94% 6 mph
Felt pretty good today given my general lack of adequate sleep and constant work (16th consecutive day in the office; shortest day 10 hours; typical day 14 hours … yes, I’m marking time like a POW).
My left hip felt much better but still not 100%. I need to get back to my physical therapy but since I usually do it in the evening, it hasn’t been getting done … since I’m not home in the evening.
I don't have time to go into it right now but there's an odd thing that happens for me mentally. It's rare but occurred to some extent on Saturday's run and more so this morning. It's like I shift into autopilot and the miles just start clicking by. It's not that it becomes easier physically ... it just becomes a whole lot easier mentally. I wish I could describe it better and put my finger on how it works exactly.
PRE RUN
Weight = 160#
POST RUN
Water, multivitamin & oatmeal w/flax, brown sugar & skim milk
Monday, January 26, 2009
2 Runs Planned; One Run Done
OBJECTIVE
3 mi. Slow
ACHIEVED
3.07 mi.@ 8:37/mi.
6:37 AM 53° 91% 6 mph mist
I have some soreness in my left hip. Suppose it’s from the hills on Saturday.
The schedule called for two 3-mile runs today but I got home from work very late so I missed my evening run.
PRE RUN
Weight = 162#
POST RUN
Water, multivitamin & Kashi GoLean cereal w/skim milk
3 mi. Slow
ACHIEVED
3.07 mi.@ 8:37/mi.
6:37 AM 53° 91% 6 mph mist
I have some soreness in my left hip. Suppose it’s from the hills on Saturday.
The schedule called for two 3-mile runs today but I got home from work very late so I missed my evening run.
PRE RUN
Weight = 162#
POST RUN
Water, multivitamin & Kashi GoLean cereal w/skim milk
Sunday, January 25, 2009
January 25 - 31 Training Schedule
Sun. - Rest
Mon. - 2 runs: 3 mi. each Slow & 3x100 strides
Tue. - 7 mi. Easy
Wed. - 12 mi. incl. 1 WU, 4-3-2-1 @ MP w/ 2 min. recovery, 1 CD
Thu. - 3 mi. Slow
Fri. - 5 mi. Slow & 3x100 strides
Sat. - 15 mi. Easy & 6x100 strides
Mon. - 2 runs: 3 mi. each Slow & 3x100 strides
Tue. - 7 mi. Easy
Wed. - 12 mi. incl. 1 WU, 4-3-2-1 @ MP w/ 2 min. recovery, 1 CD
Thu. - 3 mi. Slow
Fri. - 5 mi. Slow & 3x100 strides
Sat. - 15 mi. Easy & 6x100 strides
Saturday, January 24, 2009
Longest Solo
OBJECTIVE
20 mi. w/pickup last 5 mi.
20 mi. w/pickup last 5 mi.
ACHIEVED
20.02 mi.@ 8:20/mi.
First 15 mi.@8:35/mi.
Last 5
7:32/7:40/7:38/7:31/7:22
6:19 AM 49° 55% 14 mph
Conroe hills along League Line Road and Teaswood
(more details here later)
PRE RUN
weight = 161#
oatmeal w/brown sugar & skim milk & FRS concentrate
POST RUN
2 SlimFast
Later, water, multivitamin & oatmeal w/flax brown sugar, almonds & skim milk
Friday, January 23, 2009
Houston Half Pictures
Pictures from the Houston half marathon are here
Based on the pictures, it's surprising I ever made it to the finish line since it seems my eyes are always closed ....
Based on the pictures, it's surprising I ever made it to the finish line since it seems my eyes are always closed ....
Thursday, January 22, 2009
Granted
My body asked for a rest today and I granted it. It's not so much the running. I'm feeling better physically. But the 14 hour work days seem to be catching up with me ....
Wednesday, January 21, 2009
Slowly But Surely
OJECTIVE
5 mi. Slow
ACHIEVED
5.10 mi.@ 8:49/mi.
6:02 AM 27F 100% 0 mph
I'm feeling a bit better today but still have some lingering soreness. After the race I went straight to work and sat all day. I'm sure that's retarded my recovery. I didn't stretch well. I didn't refuel well. I didn't get an ice bath. I didn't keep moving. Note to self: each of these is very important for my proper recovery.
I'm just making up this week's schedule as I go. On Monday, I thought I might be ready for a midweek Big Workout but it was very clear early on that it wasn't going to happen. I think I'll try to get 6 miles tomorrow then base Friday's run on what I plan on doing Saturday.
PRE RUN
weight = 162#
water
POST RUN
HoneyNut Cheerios w/skim milk
5 mi. Slow
ACHIEVED
5.10 mi.@ 8:49/mi.
6:02 AM 27F 100% 0 mph
I'm feeling a bit better today but still have some lingering soreness. After the race I went straight to work and sat all day. I'm sure that's retarded my recovery. I didn't stretch well. I didn't refuel well. I didn't get an ice bath. I didn't keep moving. Note to self: each of these is very important for my proper recovery.
I'm just making up this week's schedule as I go. On Monday, I thought I might be ready for a midweek Big Workout but it was very clear early on that it wasn't going to happen. I think I'll try to get 6 miles tomorrow then base Friday's run on what I plan on doing Saturday.
PRE RUN
weight = 162#
water
POST RUN
HoneyNut Cheerios w/skim milk
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