OBJECTIVE
2-6 mi.@ 8:30-9:40
ACHIEVED
6.23 mi.@ 8:45
5:52 AM 78° 83% 1 mph
Recovery run. I'm still feeling the effects of the cold I have but am improving.
Schedule is going to go crazy over the next several days.
PRE RUN
diet V8 Splash & a couple ginger snaps
POST RUN
chocolate milk & Kashi GoLean cereal w/skim milk
Thursday, July 22, 2010
Wednesday, July 21, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
4x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.54 mi. WU
dynamic stretch
4x1k (6:10/6:11/6:20/6:21) w/3 min. active recoveries
1.38 mi. CD
total time = 53:30
total distance = 6.46
7:11 AM 78° 91% 2 mph
All the more strange about Monday's run is the now-revealed fact that I was sick at the time! How a person catches a cold in the middle of summer I don't understand! I was tired beginning on Saturday and more so on Sunday. On Monday I woke up with a dry throat. None of this connected for me ... I was in the early stages of a cold. It was full on yesterday and I missed my scheduled run because of it.
Wasn't sure how today would go. My nutrition and rest have been poor because of how I'm feeling and my ability to breath has been altered since the cold is mostly in my sinuses and head.
Figured I'd go out today and try to get yesterday's 1-kilometer intervals in. If it wasn't happening I'd just shut it down. Getting started wasn't easy and I had concerns but after warming up and stretching, I let it rip and felt pretty good coming in ahead of targeted pace. I was able to hit the same pace over the second interval. Two down, two to go ... and it became a story of two separate workouts almost. The third interval was a tough one. I missed my targeted pace and felt pretty weak. Instead of jogging the rest period before the last interval, I walked ... hoping to catch my breath and pull it together. The final interval ended up much like the one before. It was tough and I didn't feel well. The pace was slightly slower than the one before. I walked for a couple minutes than cooled down over the road back home.
I'm glad I got it in even though it wasn't ideal. I've probably either set myself up to feel better today or for a relapse ....
PRE RUN
weight=162
diet V8 splash & lo-fat granola w/skim milk
POST RUN
SlimFast, 500 mg glutamine, multivitamin & brown rice farina w/brown sugar & skim milk
dynamic stretching warm-up
1.5 mi. warm-up
4x1k @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down
ACHIEVED
1.54 mi. WU
dynamic stretch
4x1k (6:10/6:11/6:20/6:21) w/3 min. active recoveries
1.38 mi. CD
total time = 53:30
total distance = 6.46
7:11 AM 78° 91% 2 mph
All the more strange about Monday's run is the now-revealed fact that I was sick at the time! How a person catches a cold in the middle of summer I don't understand! I was tired beginning on Saturday and more so on Sunday. On Monday I woke up with a dry throat. None of this connected for me ... I was in the early stages of a cold. It was full on yesterday and I missed my scheduled run because of it.
Wasn't sure how today would go. My nutrition and rest have been poor because of how I'm feeling and my ability to breath has been altered since the cold is mostly in my sinuses and head.
Figured I'd go out today and try to get yesterday's 1-kilometer intervals in. If it wasn't happening I'd just shut it down. Getting started wasn't easy and I had concerns but after warming up and stretching, I let it rip and felt pretty good coming in ahead of targeted pace. I was able to hit the same pace over the second interval. Two down, two to go ... and it became a story of two separate workouts almost. The third interval was a tough one. I missed my targeted pace and felt pretty weak. Instead of jogging the rest period before the last interval, I walked ... hoping to catch my breath and pull it together. The final interval ended up much like the one before. It was tough and I didn't feel well. The pace was slightly slower than the one before. I walked for a couple minutes than cooled down over the road back home.
I'm glad I got it in even though it wasn't ideal. I've probably either set myself up to feel better today or for a relapse ....
PRE RUN
weight=162
diet V8 splash & lo-fat granola w/skim milk
POST RUN
SlimFast, 500 mg glutamine, multivitamin & brown rice farina w/brown sugar & skim milk
Monday, July 19, 2010
OBJECTIVE
8 mi.@ 7:38 - 8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.23 mi.@ 8:12
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:04 AM 76° 86% 0 mph
Felt great this morning ... for no particular reason. Finished this one off in a morning rain storm.
PRE RUN
weight=163.5
water, 500 mg glutamine & protein bar (one bite)
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/skim milk
8 mi.@ 7:38 - 8:29
2x20 sec. stiff-legged running
2x20 sec. running no arms
ACHIEVED
8.23 mi.@ 8:12
2x20 sec. running no arms
2x20 sec. stiff-legged running
5:04 AM 76° 86% 0 mph
Felt great this morning ... for no particular reason. Finished this one off in a morning rain storm.
PRE RUN
weight=163.5
water, 500 mg glutamine & protein bar (one bite)
POST RUN
water, multivitamin, SlimFast & Kashi GoLean cereal w/skim milk
Saturday, July 17, 2010
OBJECTIVE
14 mi. w/progressive pace over final 7 mi. ending w/6:52
ACHIEVED
14.59 mi.@ 8:21 final 7 mi. (7:54/8:34/8:24/8:18/8:26/8:19/7:24/3:58=6:44)
5:38 AM 82° 79% 2 mph
Had a nice group of ten starters for today's run: Stephanie, Stuart, Augie, Josh, Randy, Michele, Christina, Israel, Jonathan and me. It was good to be running with the group for this 14-miler. There are varying distances scheduled for today's group. I think Christina, Josh and Randy ended up running 18 while the rest of us broke it off at earlier points along the way.
I didn't execute the progressive part of this run over the last half very well. I ran Mile 8 about where it needed to be than flopped until pulling it together over the last mile and a half.
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Amino Vital & water
14 mi. w/progressive pace over final 7 mi. ending w/6:52
ACHIEVED
14.59 mi.@ 8:21 final 7 mi. (7:54/8:34/8:24/8:18/8:26/8:19/7:24/3:58=6:44)
5:38 AM 82° 79% 2 mph
Had a nice group of ten starters for today's run: Stephanie, Stuart, Augie, Josh, Randy, Michele, Christina, Israel, Jonathan and me. It was good to be running with the group for this 14-miler. There are varying distances scheduled for today's group. I think Christina, Josh and Randy ended up running 18 while the rest of us broke it off at earlier points along the way.
I didn't execute the progressive part of this run over the last half very well. I ran Mile 8 about where it needed to be than flopped until pulling it together over the last mile and a half.
PRE RUN
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast, Amino Vital & water
Friday, July 16, 2010
OBJECTIVE
2-6 mi.@ 8:30-9:40
ACHIEVED
6.17 mi.@ 9:03
5:12 AM 79° 90% 2 mph
Recovery run in the books. Kept it nice and easy. Felt ever-so-slight sluggishness. Also, seems I tweaked my left hamstring during yesterday's tempo ... nothing serious.
Tomorrow's big progressive looms ....
PRE RUN
weight=162
POST RUN
SlimFast, multivitamin, 500 mg glutamine & brown rice farina w/brown sugar & skim milk
2-6 mi.@ 8:30-9:40
ACHIEVED
6.17 mi.@ 9:03
5:12 AM 79° 90% 2 mph
Recovery run in the books. Kept it nice and easy. Felt ever-so-slight sluggishness. Also, seems I tweaked my left hamstring during yesterday's tempo ... nothing serious.
Tomorrow's big progressive looms ....
PRE RUN
weight=162
POST RUN
SlimFast, multivitamin, 500 mg glutamine & brown rice farina w/brown sugar & skim milk
Thursday, July 15, 2010
Analyzing Today's "Failed" Tempo Run
+7-15-2010,+Pace.png)
The image illustrates the pace for today's run. The slow sections of approximately 1.5 miles at the beginning and end of the run are the warm-up and cool-down. The faster-paced sections represent the 4-mile tempo run broken into quarter mile increments. My target pace today was 6:32 per mile. As you can see, I faded - getting progressively slower then scrambled to "stay fast" and "save the run" as I approached the end of the tempo. This isn't how a tempo is supposed to be executed. Ideally, the pace is constant throughout. My target pace today approximates my threshold pace which shouldn't be easy for me. It's also a high wire act to stay at that pace. The risk of going faster is that I'll end up going anaerobic and won't be able to recover. Thereby, dragging my pace and endurance down such that I slow down markedly. However, the threshold pace is a stretch that almost puts me at that point anyway. It's a huge challenge to hold on to the pace because I'm generally feeling like "Man, I can't sustain this. I've got to slow down!" It's all very strange. I believe the purpose of this workout is to put myself on the precipice and hold it there for what seems like eternity. This should build my fatigue resistance in the long run.
Remember, I'm not a scientist but I sure don't mind playing one ... on my blog ....
Not Ready for Primetime
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
4 mi. tempo @ 6:32
1.5 mi. cool-down
ACHIEVED
1.60 mi. WU
dynamic stretch
4 mi. tempo @ 6:40
1.52 mi. CD
total time = 56:00
total distance = 7.13 mi.
4:58 AM 77° 89% 0 mph
Things (i.e., life) have been a bit crazy lately. In summary, I missed yesterday's recovery run (bad) because I went to the theater to see Wicked Tuesday night (good). Upon getting home very late, my son wanted my help registering for his freshman college classes (good). Registration opened at 1 AM (bad). The computer system must have been overwhelmed because we couldn't get in (bad). Finally got in but most of his preferred classes were taken (bad). This caused the process to take longer (bad). I got to bed very, very late for me (bad). Work has been fairly unforgiving with the recent ramp up in merger-related integration activities (bad for my running and most likely my career opportunities with my current employer).
Okay enough excuses for missing yesterday's run. But is there something hidden in them that caused this morning's tempo run to be a flop? I'm pointing to the lack of sleep. I believe the physiological scientific evidence suggests that we "run on the night before's sleep". I'm hoping that's true. Because I felt like I was running on about half a tank today and, conveniently for my theory, I got about half a night's sleep Tuesday night. Anyone out there buying it?
PRE RUN
Amino vital & 500 mg glutamine
POST RUN
Amino vital, multivitamin & SlimFast
dynamic stretching warm-up
1.5 mi. warm-up
4 mi. tempo @ 6:32
1.5 mi. cool-down
ACHIEVED
1.60 mi. WU
dynamic stretch
4 mi. tempo @ 6:40
1.52 mi. CD
total time = 56:00
total distance = 7.13 mi.
4:58 AM 77° 89% 0 mph
Things (i.e., life) have been a bit crazy lately. In summary, I missed yesterday's recovery run (bad) because I went to the theater to see Wicked Tuesday night (good). Upon getting home very late, my son wanted my help registering for his freshman college classes (good). Registration opened at 1 AM (bad). The computer system must have been overwhelmed because we couldn't get in (bad). Finally got in but most of his preferred classes were taken (bad). This caused the process to take longer (bad). I got to bed very, very late for me (bad). Work has been fairly unforgiving with the recent ramp up in merger-related integration activities (bad for my running and most likely my career opportunities with my current employer).
Okay enough excuses for missing yesterday's run. But is there something hidden in them that caused this morning's tempo run to be a flop? I'm pointing to the lack of sleep. I believe the physiological scientific evidence suggests that we "run on the night before's sleep". I'm hoping that's true. Because I felt like I was running on about half a tank today and, conveniently for my theory, I got about half a night's sleep Tuesday night. Anyone out there buying it?
PRE RUN
Amino vital & 500 mg glutamine
POST RUN
Amino vital, multivitamin & SlimFast
Tuesday, July 13, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1k @ 6:18/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.65 mi. WU
dynamic stretch
3x1k (6:02/6:05/6:15) w/3 min. active recoveries
1.45 mi. CD
total time = 48:54
total distance = 5.82 mi.
5:22 AM 79° 89% 3 mph
Pretty good run today. The impact of the Saturday's 5K result seems to be boosted confidence for me.
I obviously started these intervals too fast. I would have preferred my times to be the reverse of what they were (slowest to fastest rather than fastest to slowest). But I hit all of my times and was able to stay relaxed for the most part.
Looking forward to tomorrow's recovery run.
PRE RUN
weight=162
diet V-8 splash & 500 mg glutamine
POST RUN
water, multivitamin & brown rice farina w/brown sugar & skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1k @ 6:18/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.65 mi. WU
dynamic stretch
3x1k (6:02/6:05/6:15) w/3 min. active recoveries
1.45 mi. CD
total time = 48:54
total distance = 5.82 mi.
5:22 AM 79° 89% 3 mph
Pretty good run today. The impact of the Saturday's 5K result seems to be boosted confidence for me.
I obviously started these intervals too fast. I would have preferred my times to be the reverse of what they were (slowest to fastest rather than fastest to slowest). But I hit all of my times and was able to stay relaxed for the most part.
Looking forward to tomorrow's recovery run.
PRE RUN
weight=162
diet V-8 splash & 500 mg glutamine
POST RUN
water, multivitamin & brown rice farina w/brown sugar & skim milk
Monday, July 12, 2010
OBJECTIVE
8 mi.@ 7:38-8:29
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
8.15 mi.@ 8:24
2x20 sec. high knees
2x20 sec. bounding
5:00 AM 78° 90% 3 mph
Decent run today. Felt a little beat up from Saturday's race. More concerned about my tight calves than anything else; especially my left.
Today starts the second build phase of my training for St. George. I recalibrated my target paces based on my 5K race time from Saturday. I actually think I'm in pretty good shape. As long as I hold together, I'm not too far off my best shape from earlier this year.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
weight=158
water, multivitamin, low-fat vanilla yogurt & skim chocolate milk w/soy protein
8 mi.@ 7:38-8:29
2x20 sec. high knees
2x20 sec. bounding
ACHIEVED
8.15 mi.@ 8:24
2x20 sec. high knees
2x20 sec. bounding
5:00 AM 78° 90% 3 mph
Decent run today. Felt a little beat up from Saturday's race. More concerned about my tight calves than anything else; especially my left.
Today starts the second build phase of my training for St. George. I recalibrated my target paces based on my 5K race time from Saturday. I actually think I'm in pretty good shape. As long as I hold together, I'm not too far off my best shape from earlier this year.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
weight=158
water, multivitamin, low-fat vanilla yogurt & skim chocolate milk w/soy protein
Saturday, July 10, 2010
9 Seconds Sure Can Make A Guy Feel Bad
Missed a PR at Run The Woodlands 5K by 9 seconds. Grrrrr ....!!!
Sent from my BlackBerry Wireless
Sent from my BlackBerry Wireless
Friday, July 9, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
3x1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.54 mi. WU
dynamic stretch
3x1 mi. (6:36/6:31/6:35) w/2 min. active recoveries
1.53 mi. CD
total time = 54:32
total distance = 6.64 mi.
5:49 AM 76° 80% 1 mph
I missed this workout yesterday because I was changing a flat tire rather than running. Today was makeup day!
Felt pretty good out there. The day off yesterday probably helped. I probably pushed it a bit too hard since I am racing tomorrow. My effort felt very even and a really focused on relaxing and letting the pace come to me rather than forcing it. ... a good day ....
PRE RUN
water, ginger snaps & 500 mg glutamine
POST RUN
PBJ smoothie & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
3x1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.54 mi. WU
dynamic stretch
3x1 mi. (6:36/6:31/6:35) w/2 min. active recoveries
1.53 mi. CD
total time = 54:32
total distance = 6.64 mi.
5:49 AM 76° 80% 1 mph
I missed this workout yesterday because I was changing a flat tire rather than running. Today was makeup day!
Felt pretty good out there. The day off yesterday probably helped. I probably pushed it a bit too hard since I am racing tomorrow. My effort felt very even and a really focused on relaxing and letting the pace come to me rather than forcing it. ... a good day ....
PRE RUN
water, ginger snaps & 500 mg glutamine
POST RUN
PBJ smoothie & multivitamin
Wednesday, July 7, 2010
Tuesday, July 6, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
8x400m @ 94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.55 mi. WU
dynamic stretch
8x400m w/3 min. active recoveries (96/91/93/89/94/94/92/92)
1.53 mi. CD
5:10 AM 77° 92% 0 mph
Notes to self:
1. Don't run intervals the day after a long run.
I knew this one to be true but had to verify it ... I guess. The result was heavy legs and an exaggerated sense of "perceived effort" among other things. None of which result in a particularly good workout.
2. Intervals were meant to be run on the track.
I guess the Klein High track is going to be closed down all summer for major construction that's going on at the entire campus. This isn't good. KHS is a nice 1.7 miles from my house and there's no other tracks close by that I'm aware of. Running my intervals on the road lacks the spatial awareness that comes with being on the track. Not to mention the runner-friendly surface at the track.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
chocolate milk, multivitamin & low-fat granola w/skim milk
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
8x400m @ 94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.55 mi. WU
dynamic stretch
8x400m w/3 min. active recoveries (96/91/93/89/94/94/92/92)
1.53 mi. CD
5:10 AM 77° 92% 0 mph
Notes to self:
1. Don't run intervals the day after a long run.
I knew this one to be true but had to verify it ... I guess. The result was heavy legs and an exaggerated sense of "perceived effort" among other things. None of which result in a particularly good workout.
2. Intervals were meant to be run on the track.
I guess the Klein High track is going to be closed down all summer for major construction that's going on at the entire campus. This isn't good. KHS is a nice 1.7 miles from my house and there's no other tracks close by that I'm aware of. Running my intervals on the road lacks the spatial awareness that comes with being on the track. Not to mention the runner-friendly surface at the track.
PRE RUN
weight=162
water & 500 mg glutamine
POST RUN
chocolate milk, multivitamin & low-fat granola w/skim milk
Monday, July 5, 2010
OBJECTIVE
14 mi.@ 7:53-8:44
ACHIEVED
14.01 mi.@ 8:28
6:16 AM 79° 76% 0 mph
This was a tough one ... for whatever reason ... ??? One of those "character building" runs we all have on occasion .... Glad it's over!
PRE RUN
weight=161
water, 500mg glutamine & low-fat granola w/skim milk
POST RUN
SlimFast & water
Later, water, multivitamin & PBJ smoothie w/spirulina
14 mi.@ 7:53-8:44
ACHIEVED
14.01 mi.@ 8:28
6:16 AM 79° 76% 0 mph
This was a tough one ... for whatever reason ... ??? One of those "character building" runs we all have on occasion .... Glad it's over!
PRE RUN
weight=161
water, 500mg glutamine & low-fat granola w/skim milk
POST RUN
SlimFast & water
Later, water, multivitamin & PBJ smoothie w/spirulina
Sunday, July 4, 2010
OBJECTIVE
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
7 mi.@ ~8:45
ACHIEVED
7.20 mi.@ 8:36
6:05 AM 75° 84% 0 mph
My running has been a story of "unforced errors" the past couple of days. Friday morning it was raining and I just wasn't "feeling it" physically or mentally. So I threw my running clothes in a bag and took them to work figuring I'd get a couple miles after work when I was feeling better. It rained most of the day and I didn't get away from work until late. I rode the bus to avoid the potential commuting-in-the-rain-madness. That didn't turn out too well for me. There was flooding all around town so the bus took various alternate routes. This made the trip home much longer than usual. With a few miles to go to the park-and-ride the driver asked if anyone needed to stop there. Of the approximately 8 people on the bus, I was the only one. Driver asks me to come up front; tells me since I'm the only one and the way isn't clear he's "going to have to drop me off somewhere". Okay, no big deal ... I guess. Well, the bus proceeds to get into a huge traffic jam; can't go forward because of water; can't go backward because of piling up traffic. I get out and start walking ... wondering when the other riders will ever get home! The walk to me car was a pretty good hike. I'm wearing work clothes and it's wet everywhere. By the time I get home it's quite late. I had visions of getting even 2-3 miles in just to be able to record something. But I was ready for dinner and bed when I got home. ... missed running day ....
Saturday ... most of the group was riding in the "Texas mountains". Randy was in town but I put him off because the weather forecast didn't look good for Saturday morning. Well, the weather turned out fine but I didn't go for a run myself. What's my problem?
That brings me to today, Sunday, my usual rest day. I've now figured I can still get my miles. Friday was 2-6 recovery, Saturday was 14 long, and Monday is 5 base. So I'll do 7 today (Friday's 2 and Monday's 5) then go 14 tomorrow. Sure it screws up my recovery week and possibly the 5K next Saturday. But I'd rather get the miles in.
I felt somewhere between okay and pretty good once I got going today.
PRE RUN
weight=162
Diet V8 Splash
POST RUN
water, multivitamin, glutamine 500 mg, brown rice farina w/brown sugar & skim milk, turkey bacon & low-fat vanilla yogurt
Thursday, July 1, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD
total time = 1:04:54
total distance = 7.94 mi.
5:41 AM 76° 84% 5 mph intermittent light rain
Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.
Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.
PRE RUN
weight=161.5
ginger snaps & water
POST RUN
SlimFast & multivitamin
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
4 x 1 mi.@ 6:46 w/2 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.56 mi. WU
dynamic stretch
4x1 mi. (6:39/6:41/6:38/6:41) w/2 min. active recoveries
1.61 mi. CD
total time = 1:04:54
total distance = 7.94 mi.
5:41 AM 76° 84% 5 mph intermittent light rain
Felt like I was playing "catch up" this whole run. The first mile interval was somewhat relaxed and even. Everything after that was a scramble to stay focused and make my times. Had to take a "pit stop" after my third repeat so that recovery was longer than scheduled every other recovery was active and on-pace.
Trying not to get too excited about my weight coming down. I've shifted my nutrition to be more in line with Suzy Favor Hamilton's book Fast Track. I don't have it quite dialed in yet but I'm sure enjoying the chicken soft tacos. The focus of her regime is protein. We'll see how it goes after a few more weeks.
PRE RUN
weight=161.5
ginger snaps & water
POST RUN
SlimFast & multivitamin
Wednesday, June 30, 2010
OBJECTIVE
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
6 mi.@ 8:45-10:00
ACHIEVED
6.09 mi.@ 8:57
6:19 AM 78° 88% 5 mph
Keepin' it in the recovery zone with an easy run. As my volume and intensity increase, I've got to make sure the recovery runs are truly "easy". In a few weeks I'll be at the same point in this training cycle as I was when I broke down with injury during the Boston training cycle.
PRE RUN
weight=162
water
POST RUN
water, multivitamin, diet V8 Splash, granola/GrapeNuts mix w/skim milk & rice cake w/honey
Tuesday, June 29, 2010
OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
dynamic stretching warm-up
1.5 mi. warm-up @ 8:45-10:00
12x400m@94 sec. w/3 min. active recoveries
1.5 mi. cool-down @ 8:45-10:00
ACHIEVED
1.93 mi. WU
dynamic stretch
12x400 w/3 min. mostly active recoveries
87 92 89 90 90 92 93 94 93 94 90 94
1.64 mi. CD
total time = 1:27:29
total distance = 9.73 mi.
5:21 AM 76° 87% 3 mph
I was met with an unexpected surprise this morning ... the Klein High track is closed for construction. Not to be deterred from my intervals, I took to the roads. I must say the concrete isn't nearly as runner-friendly as the rubberized asphalt of the track.
This workout was tough and my energy level felt uneven throughout. I'm happy that I got it in and hit my times. I must confess that I didn't stay active during every recovery period. I walked a few times. I also had to hide my shirt and water bottle and later pick them up since I didn't have the benefit of being on the track.
PRE RUN
weight=163
water & amino vital
POST RUN
SlimFast, multivitamin & low-sodium rice cake w/honey
Diet V8 Splash
Monday, June 28, 2010
Saturday, June 26, 2010
OBJECTIVE
13 mi.@ 7:53-8:44
ACHIEVED
14 mi.@ 8:36
5:37 AM 80° 83% 1 mph
It was good to get back in town and run with the group this morning. I didn't have high expectations for this run due to spending my day on airplanes yesterday and getting limited sleep and poor nutrition over the past week. I was glad to be running this distance with others. Today's edition included: Stephanie, Augie, Jonathan, Randy, Josh and me. After about 6 miles, Steph, Augie and Jonathan broke it off and headed back to the park. Randy, Josh and I continued on. The pace felt harder than it should have but I was happy to get it done.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
13 mi.@ 7:53-8:44
ACHIEVED
14 mi.@ 8:36
5:37 AM 80° 83% 1 mph
It was good to get back in town and run with the group this morning. I didn't have high expectations for this run due to spending my day on airplanes yesterday and getting limited sleep and poor nutrition over the past week. I was glad to be running this distance with others. Today's edition included: Stephanie, Augie, Jonathan, Randy, Josh and me. After about 6 miles, Steph, Augie and Jonathan broke it off and headed back to the park. Randy, Josh and I continued on. The pace felt harder than it should have but I was happy to get it done.
PRE RUN
weight=166
water & oatmeal w/brown sugar & skim milk
POST RUN
SlimFast & water
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