Easy run. Feeling a little tired, and ready for a slow run this morning. Definitely a touch of fatigue from the TT yesterday, but not bad. Standing HR of 55, average HR for the run of 128. Ice bath from the knees down again today, as much for peace of mind as recovery. The legs always feel better during the day following the cold treatment.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Ni!
Friday, August 31, 2007
Thursday, August 30, 2007
51:12 :: 8 miles (2 mi TT)
Two mile time trial with warm up and cool down. Mystery Coach wanted me to run a two mile effort as evenly as possible, while staying relaxed and controlled, with the suggestion that if, at the end of the two miles, I was asked to run another half mile, I could do it at the same pace (without crying, begging to stop, collapsing in dread, etc.).
It went very well. Going out the door, I decided to see how I was feeling after a 20 minute warmup, and decide at that point if I was going to do it today or wait until tomorrow. I was getting out a bit earlier than usual (3:45), so I didn't know if I would be 'awake' to the effort, but it ended up being fine.
5:03.4(164) | 5:02.9(171)
Started off a bit fast, at 4:45 pace for the first 300m or so, then gradually settled in, which is probably why the first mile felt really easy compared to the second. The second mile felt equal to the first until about 1000m in (1.7mi), where it started to feel challenging, but all I had to do was maintain to the finish, so it was fine.
Time to go! Later...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
It went very well. Going out the door, I decided to see how I was feeling after a 20 minute warmup, and decide at that point if I was going to do it today or wait until tomorrow. I was getting out a bit earlier than usual (3:45), so I didn't know if I would be 'awake' to the effort, but it ended up being fine.
5:03.4(164) | 5:02.9(171)
Started off a bit fast, at 4:45 pace for the first 300m or so, then gradually settled in, which is probably why the first mile felt really easy compared to the second. The second mile felt equal to the first until about 1000m in (1.7mi), where it started to feel challenging, but all I had to do was maintain to the finish, so it was fine.
Time to go! Later...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, August 29, 2007
1:31:39 :: 14 miles
Friday, August 24, 2007
1:02:49 :: 9 miles
Thursday, August 23, 2007
1:24:02 :: 12.3 miles
Wednesday, August 22, 2007
57:08 :: 8 miles
Tuesday, August 21, 2007
1:19:33 :: 13 miles (4x1.5mi)
The workout went well. 7:56(161) - 6:32(146) - 8:01(163) - 6:36(150) - 7:57(166) - 6:32(154) - 8:00(167) - 6:36(151), 1:19:33, 13 miles total. The first rep felt like a good strong tempo, very easy, relaxed. Then the second was the toughest. It felt like a too hard tempo pace, and I was headed into a decent wind. Then three and four were equal effort--required some focus, but felt locked in to the pace and as long as the mental effort was there, the legs were just along for the ride. Legs felt a bit heavy at the end, and it was probably tougher than I realized at the outset. I remember doing 3x2mile at 5:25 or thereabouts in the winter, so I thought this would be a piece of cake. It wasn't a cakewalk, but it wasn't overly difficult either.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, August 20, 2007
Sunday, August 19, 2007
1:33:33 :: 14 miles
Easy run. Went longer today, but not too long. I received an ominous warning from Mystery Coach this morning, advising me to take it easy today as there is a volume speed workout ahead in the next day or two. Average HR of 134 and 6:41 for the run. Feeling good, and finally not feeling tired (in the head, not the legs) following some decent sleep. Standing around heart rate has been lower over the last couple of days following some easy aerobic mileage. 49 this morning while waiting for the satellite lock on the Garmin. Good run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, August 18, 2007
1:04:35 :: 10 miles
Moderate effort run. Picked up the pace a bit this morning after several days of easy running. Everything felt great, weather was perfect, and it felt good to put the pedal down, if only halfway to the floor.
Heart rate averaged 139, with most miles in the 141-146 range. I think this week I've noticed another breakthrough in pace vs. heart rate. Most of my runs this week were done at very low heart rates (<130) but normal easy training paces (6:45-7:00). I would be very interested to see what the result would be of running some shorter (1500-5000) track races this winter to sharpen, and then building up for the spring marathon following. The speed that I have worked on this summer has me feeling really good in my longer races as well. I'm beginning to experience the reality of what an anaerobic training period can do for racing at longer distances.
7:21(123) | 6:29(134) | 6:12(139) |
6:23(141) | 6:24(141) | 6:25(143) |
6:21(142) | 6:21(141) | 6:20(146) |
6:18(146)
My wife ran a 10k today, got a new PR, and made a new friend! I should be as fired up for how well she raced as I was about the comments that the overall winner made to her after she finished. To any morons out there, the moron that showed up at this race should get kicked out of your club. He's making you all look like idiots. He actually had the audacity to tell my wife that he *slowed down* when he looked back and saw that she couldn't catch him. Then he went on to tell her that he would have *blown her away* if she would have caught up to him. Fortunately, I didn't hear any of this (I was taking pictures away from the finish). I can say that I wouldn't have reacted well. Cindy asked me not to make a scene about it, so I didn't, but I will make sure I find the next race that jackass is at and deliberately make him feel like a turd.
Plus he took my $75.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Heart rate averaged 139, with most miles in the 141-146 range. I think this week I've noticed another breakthrough in pace vs. heart rate. Most of my runs this week were done at very low heart rates (<130) but normal easy training paces (6:45-7:00). I would be very interested to see what the result would be of running some shorter (1500-5000) track races this winter to sharpen, and then building up for the spring marathon following. The speed that I have worked on this summer has me feeling really good in my longer races as well. I'm beginning to experience the reality of what an anaerobic training period can do for racing at longer distances.
7:21(123) | 6:29(134) | 6:12(139) |
6:23(141) | 6:24(141) | 6:25(143) |
6:21(142) | 6:21(141) | 6:20(146) |
6:18(146)
My wife ran a 10k today, got a new PR, and made a new friend! I should be as fired up for how well she raced as I was about the comments that the overall winner made to her after she finished. To any morons out there, the moron that showed up at this race should get kicked out of your club. He's making you all look like idiots. He actually had the audacity to tell my wife that he *slowed down* when he looked back and saw that she couldn't catch him. Then he went on to tell her that he would have *blown her away* if she would have caught up to him. Fortunately, I didn't hear any of this (I was taking pictures away from the finish). I can say that I wouldn't have reacted well. Cindy asked me not to make a scene about it, so I didn't, but I will make sure I find the next race that jackass is at and deliberately make him feel like a turd.
Plus he took my $75.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Friday, August 17, 2007
1:08:08 :: 10 miles
Easy run. Averaged 128 heart rate, but felt somewhat tired from lack of sleep over the last few days.
7:31(116) | 7:00(125) | 6:54(126) |
6:50(126) | 6:35(132) | 6:56(129) |
6:44(130) | 6:42(133) | 6:40(134) |
6:14(140)
HR at easy pace seems to be coming down again.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:31(116) | 7:00(125) | 6:54(126) |
6:50(126) | 6:35(132) | 6:56(129) |
6:44(130) | 6:42(133) | 6:40(134) |
6:14(140)
HR at easy pace seems to be coming down again.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, August 16, 2007
1:18:43 :: 12 miles
Easy progression run. Average HR 132 for the run. Gradually picked up the pace naturally throughout the run, but still kept the run at very easy paces.
7:00(122) | 6:46(126) | 6:45(128)
6:47(128) | 6:38(131) | 6:36(132)
6:36(133) | 6:27(136) | 6:25(136)
6:20(139) | 6:10(143) | 6:09(144)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:00(122) | 6:46(126) | 6:45(128)
6:47(128) | 6:38(131) | 6:36(132)
6:36(133) | 6:27(136) | 6:25(136)
6:20(139) | 6:10(143) | 6:09(144)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, August 15, 2007
1:56:40 :: 16.2 miles
Easy run with six miles at Abadabajev Easy(tm) pace. Average pace 7:13, with average HR of 123. This has to be my easiest run ever. Ran for a while on my own, and then caught up with my neighbor for another 10k to discuss Ron Paul (why libertarianism is good for individuals but bad for societies), and some random musings on restoring old cars. Good stuff.
7:13(120) | 6:55(126) | 6:46(128)
6:50(127) | 6:50(127) | 6:49(128)
6:51(127) | 6:47(129) | 6:45(130)
6:42(132) | 7:47(115) | 7:56(115)
7:47(118) | 7:47(117) | 7:46(118)
7:43(119) | 1:24(120)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:13(120) | 6:55(126) | 6:46(128)
6:50(127) | 6:50(127) | 6:49(128)
6:51(127) | 6:47(129) | 6:45(130)
6:42(132) | 7:47(115) | 7:56(115)
7:47(118) | 7:47(117) | 7:46(118)
7:43(119) | 1:24(120)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, August 14, 2007
1:15:35 :: 11 miles
Monday, August 13, 2007
No Run
Right calf has a very sore knot a couple of inches below the knee. Started last night out of the blue, and feels worse this morning, so I'm going to take a day off out of an abundance of caution. Also because I haven't taken a day off in a long time. This is one that I will enjoy.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sunday, August 12, 2007
1:00:28 :: 8.5 miles
Recovery run. Average HR 128 at 7:11 pace. Feel really good following the half marathon yesterday. I didn't follow my normal recovery routine as closely this time, but I don't seem to be suffering from it.
7:31(119) | 7:49(123) | 6:52(130)
7:02(131) | 7:02(132) | 6:54(132)
6:58(130) | 7:20(129) | 3:38(131)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:31(119) | 7:49(123) | 6:52(130)
7:02(131) | 7:02(132) | 6:54(132)
6:58(130) | 7:20(129) | 3:38(131)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, August 11, 2007
YMCA Half Marathon :: 1:13:15
Felt really good today, and really had a pretty easy time of it. I really didn't feel like I was racing, and looking back on it, I am kicking myself a bit for not getting myself in gear the last 5k to sneak under 1:13. I have the Beardsley 1/2 coming up in less than a month, though, and that race will provide more incentive to run a fast time. Hopefully I will feel as good or better on race day as I did today.
The weather was okay, about 70F with a 67F dewpoint. Not quite hot, and no sun, fortunately, but extremely humid. I went out with the idea that if the first mile or two felt uncomfortable at 1:13 pace, I would fall back to something like marathon pace and run with Lee, who was out for a training run during the race today. I was firing along really well through two miles, so I decided I would just try to hit 5:35 or better and see how long I could last. I slowed or sped up a couple of times due to slight hills or wind, but my overall pace stayed right at 5:35.
Here are the splits:
5:37(157) | 5:34(166) | 5:22(169) | 5:26(169)
5:34(168) | 5:32(169) | 5:48(168) | 5:46(164)
5:34(167) | 5:31(169) | 5:36(170) | 5:40(169)
5:29(171)
Mile 3 and 4 were just from feeling good and realizing it was going to be a good day, then mile 7 was windy with a couple of good uphills, and mile 8 was just a mental lapse, I think, after being out on my own since mile 2, and having to decide, as the pace started to hurt a bit, whether I was going to keep working or start coasting. I coasted while I sorted that out, and started back in to running hard again. I tried to make a shift with 5k to go, but ended up just bleeding less than I would have had I not increased the effort. Coming in to the finish, I could see that I was close, but wouldn't break 1:13, so I gave a final 7/8 effort stride to close out the race.
Night and day difference from last week. I'm very happy I decided to jump into this race and 'redeem' myself from the poor race. I'm really looking forward to the Beardsley Half now as well. Today will give me a lot more confidence at HM goal pace. Today's time was officially a PR by 1:11, which is cool, however that former PR was in a workout situation, and I certainly wouldn't have broken it by so much if I had raced at the previous half. I may not have broken it at all. =)
Have a good weekend!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
The weather was okay, about 70F with a 67F dewpoint. Not quite hot, and no sun, fortunately, but extremely humid. I went out with the idea that if the first mile or two felt uncomfortable at 1:13 pace, I would fall back to something like marathon pace and run with Lee, who was out for a training run during the race today. I was firing along really well through two miles, so I decided I would just try to hit 5:35 or better and see how long I could last. I slowed or sped up a couple of times due to slight hills or wind, but my overall pace stayed right at 5:35.
Here are the splits:
5:37(157) | 5:34(166) | 5:22(169) | 5:26(169)
5:34(168) | 5:32(169) | 5:48(168) | 5:46(164)
5:34(167) | 5:31(169) | 5:36(170) | 5:40(169)
5:29(171)
Mile 3 and 4 were just from feeling good and realizing it was going to be a good day, then mile 7 was windy with a couple of good uphills, and mile 8 was just a mental lapse, I think, after being out on my own since mile 2, and having to decide, as the pace started to hurt a bit, whether I was going to keep working or start coasting. I coasted while I sorted that out, and started back in to running hard again. I tried to make a shift with 5k to go, but ended up just bleeding less than I would have had I not increased the effort. Coming in to the finish, I could see that I was close, but wouldn't break 1:13, so I gave a final 7/8 effort stride to close out the race.
Night and day difference from last week. I'm very happy I decided to jump into this race and 'redeem' myself from the poor race. I'm really looking forward to the Beardsley Half now as well. Today will give me a lot more confidence at HM goal pace. Today's time was officially a PR by 1:11, which is cool, however that former PR was in a workout situation, and I certainly wouldn't have broken it by so much if I had raced at the previous half. I may not have broken it at all. =)
Have a good weekend!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, August 08, 2007
52:00 :: 7.5 miles
Easy run. Everything felt good, nothing to write about really. ~6:45 pace, 134 average HR. Standing around HR was 60. I have noticed that since I started doing the more intense anaerobic workouts, my standing around HR seems to be consistently around 5bpm higher (~60bpm) than it was when I was marathon sharp (~55bpm). Conversely, my easy runs seem to register about 5bpm lower at aerobic training paces than when I was marathon training (135 for today's run vs. 140 for the same pace several months ago.) Interesting.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, August 07, 2007
1:12:31 :: 12 miles
I don't think I've made as smart a decision in all my years of running as when I dropped out of that 5k on Saturday. Things just seem to be rolling along since I did that, and I have to think I would still be recovering from that race if I had tried to pound out the last 2k.
The workout went very well. Here's the breakdown:
6:53(128) | 3:07(138) :: 1.5 miles
5:49(149) | 5:50(151) | 5:49(151) |
5:49(151) | 5:48(153) | :55(155)[5:46pace] :: 5.16 miles
6:26(144) | 6:29(142) | 2:04(145) :: 2.3 miles
3:10.5(161-1:01) | 3:12.4(159-:54) |
3:11.5(159-:50) | 3:08.1(161-:52)
Everything felt well under control. The 3:08 was the result of just relaxing and not holding back, and the 30 minute segment required a good amount of concentration to keep from slipping into a sub-5:45 pace. The toughest part was the 15 minutes at 6:30 pace--it felt like I was walking, and I couldn't wait to get going again. I did notice the legs felt a bit thick for the first 400m of each of the 1000s. Otherwise things were very solid.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
The workout went very well. Here's the breakdown:
6:53(128) | 3:07(138) :: 1.5 miles
5:49(149) | 5:50(151) | 5:49(151) |
5:49(151) | 5:48(153) | :55(155)[5:46pace] :: 5.16 miles
6:26(144) | 6:29(142) | 2:04(145) :: 2.3 miles
3:10.5(161-1:01) | 3:12.4(159-:54) |
3:11.5(159-:50) | 3:08.1(161-:52)
Everything felt well under control. The 3:08 was the result of just relaxing and not holding back, and the 30 minute segment required a good amount of concentration to keep from slipping into a sub-5:45 pace. The toughest part was the 15 minutes at 6:30 pace--it felt like I was walking, and I couldn't wait to get going again. I did notice the legs felt a bit thick for the first 400m of each of the 1000s. Otherwise things were very solid.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, August 06, 2007
1:12:00 :: 11 miles
Easy run. Nothing to report. Another good, easy run. A few miles in the 6:00-6:20 range at the end. Standing around HR of 50 this morning. Legs felt good.
First full day of day care for the kids. As King Arthur said in Search for the Holy Grail, 'You make me sad. So be it!'
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
First full day of day care for the kids. As King Arthur said in Search for the Holy Grail, 'You make me sad. So be it!'
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sunday, August 05, 2007
1:31:48 :: 13.5 miles
Saturday, August 04, 2007
5K Race :: DNF
Really I just didn't feel good today, and the numbers during the race backed it up, so I dropped. I've got races that I'm much more concerned with performing well in on the way, so stopping was the right thing to do. Not sure what the cause was. I felt sluggish at the start, but usually that lifts right away. Today my kilometer splits just stacked up, 3:05, 3:14, 3:24 while my heart rate averaged very close to my max. Something just wasn't there today.
Have a good weekend, everyone. Time for a beer and some work around the house. Cheers!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Have a good weekend, everyone. Time for a beer and some work around the house. Cheers!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, August 02, 2007
54:33 :: 8+ miles
Wednesday, August 01, 2007
38:24 :: 5+ miles
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