OBJECTIVE
16 mi.@ 7:46-8:36
ACHIEVED
15.25 mi.@ 8:43
5:42 AM 81° 87% 5 mph
"Enjoyed" a challenging long run with the group this morning. Randy, Stacey, and I tracked +15 miles (a bit short of my 16-mile plan). Biff and Jonathan started with us. Biff took a shortcut back after about 7.5 miles and Jonathan broke off when we were close to the cars before circling Memorial Park to end it. William met up with us shortly after Biff broke off and finished with us.
No one had a particularly good run today. Even talking to Wayne's group in the parking lot, it was a tough day for them too. It simply had to be the heat and humidity. The normal pace can't be sustained under the conditions. This run did, however, salvage the week for me.
I went to work from the run and felt lousier as the day progressed.
PRE RUN
water, oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast & water
Later, blueberry & cherry smoothie
Saturday, August 1, 2009
Friday, July 31, 2009
Easing Back onto the Horse
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
4.03 mi.@ 8:45
6:35 AM 81° 94% 6 mph
Just trying to put yesterday's debacle behind me and carry on. Two developing theories: First, I haven't put my body back on Central Daylight Time since my trip to California last week. Second, with the heat index around ~90°, it's just going to be much more difficult to hit my prescribed times.
PRE RUN
weight=163
water
POST RUN
weight=161
water, multivitamin, oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:47
ACHIEVED
4.03 mi.@ 8:45
6:35 AM 81° 94% 6 mph
Just trying to put yesterday's debacle behind me and carry on. Two developing theories: First, I haven't put my body back on Central Daylight Time since my trip to California last week. Second, with the heat index around ~90°, it's just going to be much more difficult to hit my prescribed times.
PRE RUN
weight=163
water
POST RUN
weight=161
water, multivitamin, oatmeal w/flax, brown sugar & 1% milk
Thursday, July 30, 2009
Abort, Abort, Abort
OBJECTIVE
dynamic stretching warmup
1.5 mi. warm up
4.5 mi. tempo run @ 6:39
1.5 mi. cool down
ACHIEVED
dynamic stretch
1.61 mi. WU
1.76 mi. tempo @ 6:45
1.32 mi. CD
6:40 AM 81° 94% 7 mph
I have no idea what happened this morning but it wasn't good. It was reminiscent of the Austin marathon when my goal just slipped away without being able to do anything about it. I was working hard right from the start of the tempo. Nothing was going to be easy today. The more I put into it the farther I fell off the pace. Less than two miles in, I bagged it. No injury, no cardio distress, no ... nothing ... other than I seemingly sucked this morning!
This week is turning into a disaster as far as training goes. This is disappointing on the heels of last week's solid training and next week's pull back for the 10K. I feel like I'm in some sort of training malaise that I hope to shake ... right away.
PRE RUN
weight=163
water
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
dynamic stretching warmup
1.5 mi. warm up
4.5 mi. tempo run @ 6:39
1.5 mi. cool down
ACHIEVED
dynamic stretch
1.61 mi. WU
1.76 mi. tempo @ 6:45
1.32 mi. CD
6:40 AM 81° 94% 7 mph
I have no idea what happened this morning but it wasn't good. It was reminiscent of the Austin marathon when my goal just slipped away without being able to do anything about it. I was working hard right from the start of the tempo. Nothing was going to be easy today. The more I put into it the farther I fell off the pace. Less than two miles in, I bagged it. No injury, no cardio distress, no ... nothing ... other than I seemingly sucked this morning!
This week is turning into a disaster as far as training goes. This is disappointing on the heels of last week's solid training and next week's pull back for the 10K. I feel like I'm in some sort of training malaise that I hope to shake ... right away.
PRE RUN
weight=163
water
POST RUN
water, multivitamin & frosted mini wheats w/1% milk
Tuesday, July 28, 2009
Kicking Through Intervals
OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
4 x 1K intervals @ 6:25/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
Total time = 6.95
Total distance = 59:00
ACHIEVED
dynamic stretching
1.54 mi. WU
5:59/6:01/6:05/6:03
2.13 mi. CD
6:13 AM 79° 89% 6 mph
Had a really good run today although I would not have guessed it would be a good one before I walked out the door.
My legs felt okay and I felt better rested than I have been in awhile. I hit the first interval hard and found that I dropped below 6 minute pace with surprising ease. I pulled it back a bit telling myself, "It's not how fast you run the first one, it's how fast you run the last one." I eased in at 5:59. The intervals became increasingly challenging but I still came in significantly faster than my 6:25 pace goal for each one. I realized today that this workout isn't all that different than the single weekly speed session I was doing last summer using Tinman's training concepts. Last summer, I would run 6 x 2 minutes at 6:26 pace and add an additional interval each week. This summer I'm effectively doing 4 x 4 minutes at 6:25 pace while adding an interval per week. The extended duration this summer seems to suggest I'm running better this summer. I remember last year's workouts being really tough.
Not to get too exuberant, I realize that my legs are feeling better than they should. I skipped yesterday's 8-miler. My body was telling me I needed rest (specifically sleep) to make up for lack of it while on vacation. Surprisingly, I chose to listen to my body and gave myself the day off. In addition, I juggled last week's schedule so my long run was Thursday rather than Saturday. This put more days recovery between my last long run and today's intervals. Of course, I did have a hard tempo run last Friday.
PRE RUN
weight=163.5
water
POST RUN
weight=159
SlimFast, oatmeal w/almonds, flax, brown sugar & 1% milk
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
4 x 1K intervals @ 6:25/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
Total time = 6.95
Total distance = 59:00
ACHIEVED
dynamic stretching
1.54 mi. WU
5:59/6:01/6:05/6:03
2.13 mi. CD
6:13 AM 79° 89% 6 mph
Had a really good run today although I would not have guessed it would be a good one before I walked out the door.
My legs felt okay and I felt better rested than I have been in awhile. I hit the first interval hard and found that I dropped below 6 minute pace with surprising ease. I pulled it back a bit telling myself, "It's not how fast you run the first one, it's how fast you run the last one." I eased in at 5:59. The intervals became increasingly challenging but I still came in significantly faster than my 6:25 pace goal for each one. I realized today that this workout isn't all that different than the single weekly speed session I was doing last summer using Tinman's training concepts. Last summer, I would run 6 x 2 minutes at 6:26 pace and add an additional interval each week. This summer I'm effectively doing 4 x 4 minutes at 6:25 pace while adding an interval per week. The extended duration this summer seems to suggest I'm running better this summer. I remember last year's workouts being really tough.
Not to get too exuberant, I realize that my legs are feeling better than they should. I skipped yesterday's 8-miler. My body was telling me I needed rest (specifically sleep) to make up for lack of it while on vacation. Surprisingly, I chose to listen to my body and gave myself the day off. In addition, I juggled last week's schedule so my long run was Thursday rather than Saturday. This put more days recovery between my last long run and today's intervals. Of course, I did have a hard tempo run last Friday.
PRE RUN
weight=163.5
water
POST RUN
weight=159
SlimFast, oatmeal w/almonds, flax, brown sugar & 1% milk
Sunday, July 26, 2009
Training Schedule: July 26 - August 1
Proprioceptive Cue: Navel to Spine
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
16 mi.@ base pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
Given the fact that I was on vacation traveling most of last week, I had a good training week. Except for my long run being a couple miles short and a bit slow of the scheduled pickup, I hit pretty much everything else for the week.
I need to keep the momentum this week and have a good, solid week. I'll be pulling back next week in anticipation of the 10K race on August 8.
SUNDAY - Rest
MONDAY - Base Run + Drills
8 mi.@ base pace
stiff-legged run 2x20 sec.
running no arms 2x20 sec.
TUESDAY - 1K Intervals @ 5K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 x 1K intervals @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - Tempo Run @ 10K Pace
Dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4.5 mi. @ 10K pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
SATURDAY - Endurance Run
16 mi.@ base pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
Given the fact that I was on vacation traveling most of last week, I had a good training week. Except for my long run being a couple miles short and a bit slow of the scheduled pickup, I hit pretty much everything else for the week.
I need to keep the momentum this week and have a good, solid week. I'll be pulling back next week in anticipation of the 10K race on August 8.
Saturday, July 25, 2009
Buena Park "Star Route"
Objective
8 mi.@ 7:46-8:36
8 mi.@ 7:46-8:36
Achieved
8.06 mi.@ 8:22
6:05 AM 69° 77% 0 mph
I'm wearing down from suboptimal nutrition and sleep.
Left the hotel and went out and back one-mile in each direction.
Pre Run
Post Run
Orange juice
Later, egg with English muffin, sausage
Friday, July 24, 2009
Finding the Tempo in Garden Grove
Objective
Dynamic stretching
1.5 mi. WU
4 mi. Tempo @ 6:39
1.5 CD
Achieved
stretching
1.51 WU (9:08/mi.)
4.00 mi.@ 6:37 (6:38/6:36/6:43/6:29)
1.53 CD (8:35/mi.)
5:48 AM 70° 78% 3 mph
Good tempo run was a challenge. Had a few stops and starts at traffic lights which effectively voids this as a "true tempo" run but it's a good substitute given I'm and running in an unfamiliar area while traveling.
This pace feels like it's right on the threshold of "something" for me. ... Perhaps my threshold pace ... ???
Pre Run
Nothing
Post Run
Orange juice and cereal
Dynamic stretching
1.5 mi. WU
4 mi. Tempo @ 6:39
1.5 CD
Achieved
stretching
1.51 WU (9:08/mi.)
4.00 mi.@ 6:37 (6:38/6:36/6:43/6:29)
1.53 CD (8:35/mi.)
5:48 AM 70° 78% 3 mph
Good tempo run was a challenge. Had a few stops and starts at traffic lights which effectively voids this as a "true tempo" run but it's a good substitute given I'm and running in an unfamiliar area while traveling.
This pace feels like it's right on the threshold of "something" for me. ... Perhaps my threshold pace ... ???
Pre Run
Nothing
Post Run
Orange juice and cereal
Thursday, July 23, 2009
Wow!
Objective
Not sure what to say here. Started out as an 8 miler. I guess this ends up being my scheduled 14-miler.
Achieved
12.18 mi.@ 7:52
5:45 AM
I really don't know what happened today. This started out as a hopeful 8-miler with sore legs from yesterday. Once I got going though the entire run felt downhill. It was one of the strangest things I've experienced running. I thought I'd go out two miles from the hotel, turn south for two miles then run back the same way. Once I got going, I realized I was going to be "close" to the apartment we used to in. That was pre-running days ten years ago so I was fuzzy on distance and directions but kept going. I was curious to see the old place. I wondered if it was still there or renovated,etc. I pressed on and reached the apartment in the EXACT same condition as we left it ten years ago. It was a bit anticlimactic.
I felt good getting there except for a tweak to my right ankle on the Colorado Street sidewalk. But even that didn't slow me. I had concern about the return since I wasn't planning to go this far. I pressed it slightly as I worried a bit that the other 13 in the group my be waiting for me or wondering where I was. I clipped off the last few miles at 7:46/7:47/7:13/7:14 and felt good doing it.
I think the great weather and circumstances combined from a great run today.
Pre
Nothing
Post
Orange juice, apple juice, water and raisin bran w/2% milk
Not sure what to say here. Started out as an 8 miler. I guess this ends up being my scheduled 14-miler.
Achieved
12.18 mi.@ 7:52
5:45 AM
I really don't know what happened today. This started out as a hopeful 8-miler with sore legs from yesterday. Once I got going though the entire run felt downhill. It was one of the strangest things I've experienced running. I thought I'd go out two miles from the hotel, turn south for two miles then run back the same way. Once I got going, I realized I was going to be "close" to the apartment we used to in. That was pre-running days ten years ago so I was fuzzy on distance and directions but kept going. I was curious to see the old place. I wondered if it was still there or renovated,etc. I pressed on and reached the apartment in the EXACT same condition as we left it ten years ago. It was a bit anticlimactic.
I felt good getting there except for a tweak to my right ankle on the Colorado Street sidewalk. But even that didn't slow me. I had concern about the return since I wasn't planning to go this far. I pressed it slightly as I worried a bit that the other 13 in the group my be waiting for me or wondering where I was. I clipped off the last few miles at 7:46/7:47/7:13/7:14 and felt good doing it.
I think the great weather and circumstances combined from a great run today.
Pre
Nothing
Post
Orange juice, apple juice, water and raisin bran w/2% milk
Wednesday, July 22, 2009
Rollers
OBJECTIVE
2-6 mi.@ 8:37-9:47
ACHIEVED
3.42 mi@ 8:37
5:27 AM 67° 85% 1 mph
Got out of the hotel room and just took off. Had no idea where I was going or how far. Caught some good rolling hills which felt good for a change from the Houston flats I usually run.
PRE RUN
nothing
POST RUN
strawberry banana smoothie & pumpkin bread
2-6 mi.@ 8:37-9:47
ACHIEVED
3.42 mi@ 8:37
5:27 AM 67° 85% 1 mph
Got out of the hotel room and just took off. Had no idea where I was going or how far. Caught some good rolling hills which felt good for a change from the Houston flats I usually run.
PRE RUN
nothing
POST RUN
strawberry banana smoothie & pumpkin bread
Tuesday, July 21, 2009
Monday, July 20, 2009
How Does a Kilometer Feel?
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3x1K @ 6:11/mi. pace w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.5 mi. WU
6:04/5:57/6:02
1.5 mi. CD
This was a tough run. I felt tired throughout. I suspect I could have used an extra recovery day from Saturday's 13-miler ... ???
I think the training theory at play here is to stretch the 400 meter intervals that I've been doing on the track the past four weeks. I had a bit of trouble conceptualizing - and therefore pacing - a 1 kilometer interval. I intuitively know what 800 meters is but one kilometer is an increment that I'm not familiar with in my running. I'll get a better handle on it over the next few weeks.
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
3x1K @ 6:11/mi. pace w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47
ACHIEVED
1.5 mi. WU
6:04/5:57/6:02
1.5 mi. CD
This was a tough run. I felt tired throughout. I suspect I could have used an extra recovery day from Saturday's 13-miler ... ???
I think the training theory at play here is to stretch the 400 meter intervals that I've been doing on the track the past four weeks. I had a bit of trouble conceptualizing - and therefore pacing - a 1 kilometer interval. I intuitively know what 800 meters is but one kilometer is an increment that I'm not familiar with in my running. I'll get a better handle on it over the next few weeks.
PRE RUN
weight = 163
water
POST RUN
water, multivitamin & Kashi GoLean cereal w/1% milk
Sunday, July 19, 2009
Training Schedule: July 19 - 25
Proprioceptive Cue: Falling Forward
Rest
Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds
1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Progression Run
14 mi. - first 7 mi.@ base pace then negative mile splits until last mile @ half-marathon pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
half marathon pace = 6:59
This week begins the "Build 2" phase of my marathon training. The training objectives over the next four weeks are to build endurance; increase my fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace.
This will be a challenging block of training that I'm looking forward to. I've also got the Richard Bouchard Memorial 10K to look forward to during this training block. I know I won't be peaking for that race but I still have high hopes for a good performance there.
This week is going to be a challenge as I'll be traveling some and I'm not exactly sure how I'm going to get my runs in. This is why I didn't set a particular day for each workout. I'm just planning to take them as they come and do my best to get them all in.
Rest
Base Run + Drills
8 mi.@ base pace
high knees 2x20 seconds
bounding 2x20 seconds
1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace
Recovery Run
2-6 mi. @ recovery pace
Progression Run
14 mi. - first 7 mi.@ base pace then negative mile splits until last mile @ half-marathon pace
base pace = 7:46-8:36
recovery pace = 8:37-9:47
5K pace = 6:25
10K pace = 6:39
half marathon pace = 6:59
This week begins the "Build 2" phase of my marathon training. The training objectives over the next four weeks are to build endurance; increase my fatigue resistance at 5K pace and 10K pace; build efficiency at half-marathon pace and marathon pace.
This will be a challenging block of training that I'm looking forward to. I've also got the Richard Bouchard Memorial 10K to look forward to during this training block. I know I won't be peaking for that race but I still have high hopes for a good performance there.
This week is going to be a challenge as I'll be traveling some and I'm not exactly sure how I'm going to get my runs in. This is why I didn't set a particular day for each workout. I'm just planning to take them as they come and do my best to get them all in.
Saturday, July 18, 2009
Slow Roll
OBJECTIVE
13 mi.@ 7:46-8:36
ACHIEVED
13.14 mi.@ 8:58
5:52 AM 78° 77% 0 mph
I was happy to get back with the group for a run. Today's contingent consisted of Josh, Randy, John, Augie, and me. Randy created a nice route for us from Memorial Park down to Rice University and part way around the campus loop then back to Memorial Park.
I was a bit worried this morning before leaving the house because I was "feeling" my left IT band. This is never a good thing. I have got to get back to doing my physical therapy exercises to avoid having any downtime with my ITB. My theory is that the flare up is due to the speed work in my current training program. I'm running intervals on Tuesdays and repeats on Thursdays. My ITB blew up originally (late 2007) when I was on the Furman training program with two speed sessions per week. Last summer I didn't have any problem on Tinman's program with only one speed session per week. Maybe I've stumbled on the correct cause-and-effect relationship here ... ???
Anyway, I was unsure of what today's run would bring. I wore my newest/best shoes and hoped for the best. Fortunately, the pace was modest and I didn't have any problems.
It was good to get back together with my running friends and hear Randy's and Josh's accounts of their IronMan experiences in Idaho last month.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
13 mi.@ 7:46-8:36
ACHIEVED
13.14 mi.@ 8:58
5:52 AM 78° 77% 0 mph
I was happy to get back with the group for a run. Today's contingent consisted of Josh, Randy, John, Augie, and me. Randy created a nice route for us from Memorial Park down to Rice University and part way around the campus loop then back to Memorial Park.
I was a bit worried this morning before leaving the house because I was "feeling" my left IT band. This is never a good thing. I have got to get back to doing my physical therapy exercises to avoid having any downtime with my ITB. My theory is that the flare up is due to the speed work in my current training program. I'm running intervals on Tuesdays and repeats on Thursdays. My ITB blew up originally (late 2007) when I was on the Furman training program with two speed sessions per week. Last summer I didn't have any problem on Tinman's program with only one speed session per week. Maybe I've stumbled on the correct cause-and-effect relationship here ... ???
Anyway, I was unsure of what today's run would bring. I wore my newest/best shoes and hoped for the best. Fortunately, the pace was modest and I didn't have any problems.
It was good to get back together with my running friends and hear Randy's and Josh's accounts of their IronMan experiences in Idaho last month.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
SlimFast
Friday, July 17, 2009
Keepin' It in the Recovery Zone
OBJECTIVE
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
2-6 mi.@ 8:37-9:46
ACHIEVED
4.06 mi.@ 8:53
6:00 AM 77° 89% 0 mph
An easy recovery run this morning. Legs were still feeling yesterday's mile repeats a bit.
Got word that the group is getting together for tomorrow's long run. Happy to hear it.
PRE RUN
weight = 162
water
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Thursday, July 16, 2009
Mile Repeats Ain't Easy for Me
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
3 x 1 mi.@ 6:39 w/2 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
dynamic stretching
1.54 mi. WU
6:35/6:35/6:36
1.79 mi. CD
Total distance = 6.73
Total time = 56:12
5:20 AM 75° 100% 0 mph
No wonder it felt like I was running in a sauna. It was 100% humidity this morning!
During my cool down, I was mulling over the question of why mile repeats are such a challenge. I think it's because there's no real way to "fake" them. The shorter intervals are over faster and there are more reps so your splits can slide up and down as you might take one or two reps "off" here and there. The longer runs you can vary your speed and give yourself a break then catch up after you recover. But with mile repeats, it's work the whole way. There's no time for recovery and it's stretching your endurance just to the threshold ... then holding it there. It's tricky mentally because I reach a point where I feel like there's no way I can do it. Then I convince myself to hold on a bit longer. As I do, I find that I can do it but there's still more to do. It's a never ending challenge.
Of course, I go off on this noble diatribe then have to admit that, once again, I cheated during the recovery phase. After the first mile, I jogged the entire 2 minutes. After the second, I jogged about 1/3 of the time. After the third, I walked the entire 2 minutes. It's not ideal as I'm not getting the full benefit of the scheduled workout. However, there is some question as to whether I could actually complete the workout if I ran the recoveries at the proper pace. I'm sure I'm getting some benefit ... just not all that I could be. As always, I'll throw the weather out as a justification. Maybe I should just say it's mental weakness and be done with it!
Recovery run tomorrow ....
PRE RUN
water
POST RUN
SlimFast & multivitamin
Wednesday, July 15, 2009
Tuesday, July 14, 2009
Pleasant Intervals ... An Oxymoron ... ???
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:36-9:47
8 x 400m @ 92 w/3 min. active recoveries
1.5 mi. cool-down @ 8:36-9:47
ACHIEVED
1.93 mi. WU
dynamic stretching
86/85/85/84/84/84/87/81
1.89 CD
Total distance = 7.79 mi.
Total time = 1:10:22
5:20 AM 78° 90% 7 mph
The psychology of having 8 400-meter intervals in front of me is pretty interesting. Three weeks ago I had the exact same workout on my schedule. I got that workout in and felt pretty good about it. In the two intervening trips to the track, I ran 10 and 12 800's. Dropping back down to 8 today just seemed like a hum-drum exercise. So straightforward and easy that maybe I could even crank them out in my sleep ....
Well, I wasn't as fast as the last time I ran these. Nonetheless, this was a better workout. I tried to keep the interval times closer to my target of 92 seconds each and jog the recoveries instead of walk them like I did last time (sandbagging). I only walked the fourth recovery when I stopped for a drink. A couple others I started walking but got going again. So I still made all of my times and did a much better job of keeping my heart rate up. In addition the temperature was 5° warmer. So today was better than 3 weeks ago.
A fairly large group from ChampionsFit ATP (Advanced Training Program) was on the track today. Sean Easton was leading the group. I think ChampionsFit just began their training for the Houston marathon this week. Susan Cline was there too and some other familiar faces whose names I either don't know or have forgotten. I guess I'll be seeing that group any time I make Tuesday morning trips to the track at Klein High. There are some really fast guys in that group so being on the track with them could help me. They were doing mile repeats today so it felt good passing them while I was doing 400 intervals (I wasn't going much faster than the lead group though!).
PRE RUN
water & cherry FRS
POST RUN
water, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Monday, July 13, 2009
Uneventful 5-miler
OBJECTIVE
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
5 mi.@ 7:46-8:36
high knees 20 sec.
bounding 2x20 sec.
ACHIEVED
5.15 mi.@ 8:27
5:58 AM 77° 94% 4 mph
Other than my legs still feeling Saturday's 14-miler, this was an uneventful run.
PRE RUN
water
POST RUN
water, multivitamin, & oatmeal w/flax, brown sugar & 1% milk
Sunday, July 12, 2009
Training Schedule: July 12 - 18
Proprioceptive Cue: Running Against a Wall
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
SUNDAY - Rest
MONDAY - Base Run + Drills
5 mi.@ base pace
high knees 20 sec.
bounding 2x20 sec.
TUESDAY - 400m Intervals @ 3,000m Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
8 x 400m @ 3K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace
WEDNESDAY - Recovery Run
2-6 mi.@ recovery pace
THURSDAY - 1-mile Intervals @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3 x 1 mi.@ 10K pace w/2 min. active recoveries
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2 mi.@ recovery pace
SATURDAY - Endurance Run
13 mi.@ base pace
recovery pace = 8:37 - 9:47
base pace = 7:46-8:36
10K pace = 6:39
3K pace = 6:11 (1:32)
Last week wasn't that great. I was feeling beat up from the Peachtree Road Race in Atlanta. I trained right through the race and the course was rather hilly. This week's workouts were impacted by my body's attempt to recover. I missed mile intervals on Thursday and a recovery run on Friday. I bounced back on Saturday with a 14-miler but my legs still weren't as fresh as I hoped they would be.
I hope to refocus this week. It's a pull back week in the schedule before moving on to the second leg of the build phase next week. Since I missed a scheduled 13-miler when I traveled to Atlanta to race, I plan to swap it in this Saturday.
Saturday, July 11, 2009
Where's the Crew??!!???
OBJECTIVE
14 mi.@ 7:46-8:36
ACHIEVED
14.13 mi.@ 8:31
6:20 AM 75° 99% 1 mph
Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).
No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.
This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).
Glad to have it done.
For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.
PRE RUN
weight=163
water & cereal w/1% milk
POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin
14 mi.@ 7:46-8:36
ACHIEVED
14.13 mi.@ 8:31
6:20 AM 75° 99% 1 mph
Lost my momentum over the last couple of days. I don't think I gave body the proper opportunity to recover the after the Peachtree 10K last Saturday (... or is that just a convenient excuse ... ???).
No word from the group of a run today. Several of them are probably still recovering from the IronMan triathlon a few weeks ago and I think others my be dealing with injuries. That left me on my own this morning.
This solo 14-miler was tough. I started late. And although the weather wasn't as bad as it could have been, it was still challenging. I figure the heat index today added around 15-20 seconds per mile to my pace (... or is that just an excuse ... ???).
Glad to have it done.
For you treadmill runners, where's something to try the next time you're logging miles on the ole dreadmill! Good luck.
PRE RUN
weight=163
water & cereal w/1% milk
POST RUN
SlimFast & water
Later, strawberry smoothie & multivitamin
Subscribe to:
Posts (Atom)