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
Wednesday, March 16, 2011
Monday, March 14, 2011
Sunday, March 13, 2011
Wednesday, March 9, 2011
Back in Chicago. Staying at Club Quarters whose fitness room is not nearly as nice as The Wit's last week. Therefore, I found myself on a Cybrex machine this morning. It looked like an elliptical but was more of a glider. I'm not all that familiar with fitness equipment since I rarely use it.
By way of update, I tried running last Saturday but didn't even go a block before my right calf was flaring. I decided rest was the order of the day and have been doing so since. All this rest is going to make the half in a couple of weeks an interesting challenge.
WU ~15 min. Cybrex glider
10x20 sec. all out w/10 sec. rests on Cybrex glider
CD ~15 min. Cybrex glider
Wanted to use the recumbent bike for the Tabata intervals but quickly determined that it wasn't working.
By way of update, I tried running last Saturday but didn't even go a block before my right calf was flaring. I decided rest was the order of the day and have been doing so since. All this rest is going to make the half in a couple of weeks an interesting challenge.
WU ~15 min. Cybrex glider
10x20 sec. all out w/10 sec. rests on Cybrex glider
CD ~15 min. Cybrex glider
Wanted to use the recumbent bike for the Tabata intervals but quickly determined that it wasn't working.
Friday, March 4, 2011
Thursday, March 3, 2011
WU 15 min. elliptical
Tabata intervals 9x20 sec. w/10 sec. recoveries recumbent exercycle
CD 15 min. elliptical
Back to the hotel fitness room. Went a little harder on the intervals this morning than yesterday. Used a different bike and it seemed much more stable. Also used a tuck position (leaning forward) rather than yesterday's recumbent. (I'm not I cyclist so I probably have this all wrong!)
Felt fine. May try running tomorrow or Saturday to test the calf out.
Tabata intervals 9x20 sec. w/10 sec. recoveries recumbent exercycle
CD 15 min. elliptical
Back to the hotel fitness room. Went a little harder on the intervals this morning than yesterday. Used a different bike and it seemed much more stable. Also used a tuck position (leaning forward) rather than yesterday's recumbent. (I'm not I cyclist so I probably have this all wrong!)
Felt fine. May try running tomorrow or Saturday to test the calf out.
Wednesday, March 2, 2011
WU 15 min. elliptical
Tabata intervals 8x20 sec. w/10 sec. recoveries recumbent exercycle
CD 15 min. elliptical
Calf not a problem as long as there's no impact. Figured I'd take advantage of the equipment in the hotel's fitness room this morning. Wasn't able to go 100% all out on the bike because it started shaking so much that it was drawing too much attention.
Tabata intervals 8x20 sec. w/10 sec. recoveries recumbent exercycle
CD 15 min. elliptical
Calf not a problem as long as there's no impact. Figured I'd take advantage of the equipment in the hotel's fitness room this morning. Wasn't able to go 100% all out on the bike because it started shaking so much that it was drawing too much attention.
Monday, February 28, 2011
OBJECTIVE
2 mi.@ 8:35
ACHIEVED
4.96 mi.@ 8:45
5:06 AM 67° 71% 1 mph
Well, it's official. I'm injured. I laid off running over the weekend sensing that my right calf was still pretty tight. I headed out this morning with a six-miler in mind to somewhat "makeup" for the lost weekend mileage. A little over 3 miles into it my right calf kept getting tighter and tighter. In the past I would have just pushed through. This time I tried listening to my body and just walked for a while then ran ... a little and slowly ... then walked some more. It's the exact same thing that kept me out of Boston last year. I'm wondering what the cause is and what the true diagnosis is. I suppose it could be repetitive muscle strain as I was told last year. Or could it be something else? As far as I can tell the only thing that remedies it is time.
PRE RUN
weight=165
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
2 mi.@ 8:35
ACHIEVED
4.96 mi.@ 8:45
5:06 AM 67° 71% 1 mph
Well, it's official. I'm injured. I laid off running over the weekend sensing that my right calf was still pretty tight. I headed out this morning with a six-miler in mind to somewhat "makeup" for the lost weekend mileage. A little over 3 miles into it my right calf kept getting tighter and tighter. In the past I would have just pushed through. This time I tried listening to my body and just walked for a while then ran ... a little and slowly ... then walked some more. It's the exact same thing that kept me out of Boston last year. I'm wondering what the cause is and what the true diagnosis is. I suppose it could be repetitive muscle strain as I was told last year. Or could it be something else? As far as I can tell the only thing that remedies it is time.
PRE RUN
weight=165
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Friday, February 25, 2011
OBJECTIVE
2 mi.@ 8:37
ACHIEVED
4.10 mi.@ 8:17
6:18 AM 53° 85% 2 mph
Recovery run after yesterday's track workout. Calves were tight especially right but seem to be somewhat better than they would have been had I not rolled them yesterday (How do I know that? Pure speculation, I suppose.)
Rolled again today after the run and will roll again later.
Scheduled for 8 tomorrow. Thinking about turning it into 10.
PRE RUN
weight=163.5
water
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar & skim milk
2 mi.@ 8:37
ACHIEVED
4.10 mi.@ 8:17
6:18 AM 53° 85% 2 mph
Recovery run after yesterday's track workout. Calves were tight especially right but seem to be somewhat better than they would have been had I not rolled them yesterday (How do I know that? Pure speculation, I suppose.)
Rolled again today after the run and will roll again later.
Scheduled for 8 tomorrow. Thinking about turning it into 10.
PRE RUN
weight=163.5
water
POST RUN
water, multivitamin & oatmeal w/almonds, brown sugar & skim milk
Thursday, February 24, 2011
OBJECTIVE
4 mi. inclu. 2x1600m @ 6:47 w/800m active recovery
ACHIEVED
1.95 mi. WU
2 x 1600m (6:16/6:17) w/800m active recovery
1.89 mi. CD
total distance = 6.33
total time = 50:04
6:04 AM 69° 87% 4 mph
Went to the track uncertain how this one might turn out. Happy with the result and the effort. Fairly tough workout.
After the run, I "built" a rudimentary rolling device (basically a cut down broom handle threaded through a section of PVC pipe). Rolled my calves using quite a bit of pressure. Optimistic this could provide some relief for my tight calves. (fingers crossed ...)
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
4 mi. inclu. 2x1600m @ 6:47 w/800m active recovery
ACHIEVED
1.95 mi. WU
2 x 1600m (6:16/6:17) w/800m active recovery
1.89 mi. CD
total distance = 6.33
total time = 50:04
6:04 AM 69° 87% 4 mph
Went to the track uncertain how this one might turn out. Happy with the result and the effort. Fairly tough workout.
After the run, I "built" a rudimentary rolling device (basically a cut down broom handle threaded through a section of PVC pipe). Rolled my calves using quite a bit of pressure. Optimistic this could provide some relief for my tight calves. (fingers crossed ...)
PRE RUN
weight=164.5
water
POST RUN
SlimFast & multivitamin
Wednesday, February 23, 2011
OBJECTIVE
3 mi.@ 8:36
ACHIEVED
4.09 mi.@ 8:27
5:35 AM 67° 85% 1 mph
With a final push over the past three days, the all-consuming project at the office was completed yesterday. That's almost 8 weeks of +70 hours per week. Hoping to get back into a little more reasonable "life balance" now! That includes more consistent running ....
PRE RUN
weight=165.5
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
3 mi.@ 8:36
ACHIEVED
4.09 mi.@ 8:27
5:35 AM 67° 85% 1 mph
With a final push over the past three days, the all-consuming project at the office was completed yesterday. That's almost 8 weeks of +70 hours per week. Hoping to get back into a little more reasonable "life balance" now! That includes more consistent running ....
PRE RUN
weight=165.5
POST RUN
water, multivitamin & Kashi GoLean cereal w/skim milk
Saturday, February 19, 2011
OBJECTIVE
8 mi.@ 8:39
ACHIEVED
8.43 mi.@ 7:48
6:05 AM 63° 87% 0 mph
Had a conference call this morning so I stayed close to home for this run. Slogging along for a couple miles before a solo woman jumped on the Faulkey Gully Trail about 40 meters ahead of me. Had the darndest time reeling her in. Finally got her with a 1/4 mile left on the trail. As luck would have it, her route crossed mine two more times on the way back in. I marked her and passed her both times. I don't know who she was but she sure helped my run today. Thank you, Anonymous Fast Asian woman along my run this morning!
PRE RUN
weight=165.5
POST RUN
SlimFast
8 mi.@ 8:39
ACHIEVED
8.43 mi.@ 7:48
6:05 AM 63° 87% 0 mph
Had a conference call this morning so I stayed close to home for this run. Slogging along for a couple miles before a solo woman jumped on the Faulkey Gully Trail about 40 meters ahead of me. Had the darndest time reeling her in. Finally got her with a 1/4 mile left on the trail. As luck would have it, her route crossed mine two more times on the way back in. I marked her and passed her both times. I don't know who she was but she sure helped my run today. Thank you, Anonymous Fast Asian woman along my run this morning!
PRE RUN
weight=165.5
POST RUN
SlimFast
Thursday, February 17, 2011
OBJECTIVE
3 mi.@ 8:36
ACHIEVED
3.24 mi.@ 8:16
6:01 AM 63° 84% 3 mph
Ominous sign ... tight calves this morning ....
New Boston qualifying requirements announced yesterday. I need to get faster.
PRE RUN
weight=165.5 <---- chicken fried steak & brownies yesterday ... that's really not like me
POST RUN
orange juice, multivitamin & Kashi GoLean cereal w/skim milk
3 mi.@ 8:36
ACHIEVED
3.24 mi.@ 8:16
6:01 AM 63° 84% 3 mph
Ominous sign ... tight calves this morning ....
New Boston qualifying requirements announced yesterday. I need to get faster.
PRE RUN
weight=165.5 <---- chicken fried steak & brownies yesterday ... that's really not like me
POST RUN
orange juice, multivitamin & Kashi GoLean cereal w/skim milk
Wednesday, February 16, 2011
OBJECTIVE
5 mi. incl. 3 mi. tempo @ 7:13
ACHIEVED
WU 1.01 mi.
3 mi. tempo @ 6:51
CD 1.05 mi.
5:34 AM 57° 73% 0 mph
This was a surprise. After no semblance of speedwork in months, I was able to uncork a very solid tempo run. I was targeting a 7:13 pace but started a bit too hot and, surprisingly, was able to hold it. My fitness certainly isn't anywhere near what it was last fall but it hasn't fallen off as much as I thought it may have. Good news!
PRE RUN
weight=164
POST RUN
diet V8 splash, multivitamin & Kashi GoLean cereal w/skim milk
Monday, February 14, 2011
OBJECTIVE
4 mi.
ACHIEVED
4.06 mi.@ 8:18
5:31 AM 46° 94% 0 mph
Work life has not been kind to my running life as of late .... Very frustrating. Decent run today. Felt okay.
Will be moving to Chicago ... eventually.
PRE RUN
weight=163
FRS orange chew
POST RUN
diet V8 splash, multivitamin, oatmeal w/brown sugar, almonds & skim milk
4 mi.
ACHIEVED
4.06 mi.@ 8:18
5:31 AM 46° 94% 0 mph
Work life has not been kind to my running life as of late .... Very frustrating. Decent run today. Felt okay.
Will be moving to Chicago ... eventually.
PRE RUN
weight=163
FRS orange chew
POST RUN
diet V8 splash, multivitamin, oatmeal w/brown sugar, almonds & skim milk
Sunday, February 6, 2011
OBJECTIVE
Run
Run
ACHIEVED
4.51 mi.
.5 mi. WU
3.51 treadmill hills
.5 mi. CD
Westin Galleria Dallas treadmill. Eating too much and running too little ... but having a lot of fun.
On the bus to tailgate party now. I guess Keith Urban, Maroon 5 and another gluttonous food fest are in my immediate future.
PRE RUN
Water
POST RUN
Water
Sent from my BlackBerry Wireless
Saturday, February 5, 2011
Wednesday, February 2, 2011
Tuesday, February 1, 2011
OBJECTIVE
3 mi.
ACHIEVED
3.21 mi.@ 7:35
6:08 AM 57° 90% 9 mph
Nothing like a shirtless run on February 1. Until the temperature drops 17°F over 20 minutes, torrential rains start falling in buckets and a cold north wind starts gusting to 14 mph. My friends, that will get your attention .... (And made me run a little faster! ha)
The front wasn't forecast to hit until around 7 AM. Obviously moving faster than the forecasters expected.
PRE RUN
weight=165
GrapeNuts & skim milk
POST RUN
orange juice, multivitamin & oatmeal w/almonds, flax, brown sugar & skim milk
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