Today I Run

Week starting Dec 30, 2007

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Location:

Spring,TX,USA

Member Since:

Nov 17, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

After a 24-year hiatus from running, I started back again at age 40 in March 2007.

PERSONAL RECORDS

5K - 20:13 (3/22/08 Run The Woodlands #197)

10K - 44:58 (3/15/08 Lookin' Good Shamrock Strut)

HLF - 1:46:09 (5/19/07 Ogden Half Marathon)

MAR - 3:40:18 (10/6/07 St. George Marathon)

Short-Term Running Goals:

2008 Ogden Marathon - ~~3:30~~ (Blew up big time! IT band = 4:24 finish!)

2008 St. George Marathon - 3:20 (*BQ) Might need to revise based on injury but I'm not giving it up quite yet.

2009 Spend Patriots Day on course in Boston.

Personal:

http://todayirun.blogspot.com

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.05	0.00	16.51	0.00	0.00	20.56

Night Sleep Time: 22.00	Nap Time: 1.50	Total Sleep Time: 23.50

Tue, Jan 01, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	5.12	0.00	0.00	5.12

OBJECTIVE

5 miles : no pace

ACHIEVED

5.12 : 38:36 = (7:32 min/mile)

9:20 AM 47° 30% 12 mph

I felt very good today once I was out the door. I'm not sure what to attribute it to ... it could be the two day break from running or the better conditions here in Houston than in Utah or better sleep and nutrition or full recovery from my lifting session at the South Weber Recreation Center last week ....

I didn't check my watch until I heard the mile indicator for the first time. I felt strong and felt that I had started at a stronger pace than I've been running lately but I was surprised to see that I was at 7:28. I felt good and figured that I'd just try to maintain the pace. You can see that I fell off a bit (thanks to the last couple miles) but I was happy to run strong and not have ITB issues. My right calf flared up slightly but it wasn't a factor in today's run.

I extended my usual 4-mile "Stuebner-Airline" route to pick up an extra mile. I ended up down on Cypresswood across a section of the Bearkat Bash 5K course.

I expect to pick up my mileage a bit this week and am looking forward to my next race on January 12, the Run The Woodlands 5K. Hopefully I stay strong over the next week and a half. Turning the calendar to 2008 is also exciting in that it's now the year in which I plan to qualify for the Boston Marathon. ... here's to a great year of running!

PRE RUN

Clif bar & water

POST RUN

SlimFast

Later, waffles w/syrup & 2% milk

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 02, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	3.01	0.00	0.00	3.01

OBJECTIVE
3 miles : no pace

ACHIEVED
3.01 miles : 23:28 (7:47/mile)

4:53 AM 30° 64% 4 mph

After yesterday's solid effort, I was really looking forward to this morning's run. Last night's forecast was for a cold front so I was mentally prepared for a cool morning. After running in Utah over the holiday, I relearned the concept that weather conditions are relative. I was also reminded that the body seems to acclimate itself to its surroundings (e.g., altitude and cold).

This morning's run was a decent 3 miler. I didn't feel quite as good as yesterday but it was still pretty good. I was at 7:45 for the first mile. This was a bit of a disappointment compared to yesterday but I'm still running by "feel" and that's what I felt. I held the pace over the second mile and fell off about 6 seconds over the last mile. I'm curious to see what kind of time I'll put down in The Woodlands 5K a week from Saturday. My "no pace" training and lack of 9+ mile long runs seem to be a weak base to race from. But maybe the "rest" has done my body good ... ???

PRE RUN
Clif bar & water

POST RUN
SlimFast, multivitamin, & water
Later, oatmeal w/brown sugar & milk, water

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Jan 04, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.05	0.00	0.00	0.00	0.00	4.05

OBJECTIVE

35 min tempo : no pace

ACHIEVED

4.05 miles : 35:42 = 8:49/mi.

4:48 AM 37° 78% 5 mph

It was warmer today. I generally felt okay. Strange how the mind works ... I was running for time this morning ... 35 minutes. I planned to run the 4 mile route and knew that I'd have to add on a bit to get the time. I was mentally prepared for the 4 miles but was groping around for the best way to add on to the run. Finally, I decided that I'd best circle the block back in my neighborhood to get the additional time. I wasn't thrilled about that but figured it would be fine. Interestingly, after completing the 4 mile route I found myself back at the house. I checked my watch ... I had been running a little over 35 minutes! Somehow my mind had worked as a governor to restrict my pace such that I wouldn't have to run in the neighborhood! I've had a few similar occurrences over the past several months. It is proof to me the the mental side of running can be a powerful tool or an obstacle. Of course, I have no idea at the moment how to harness this power but I convinced that it's there. I analyzed my splits at home and found that I was generally slowing over the whole run. I didn't feel it but somehow I mentally "made it happen" because I didn't really want to run the neighborhood. I need to give this concept more consideration.

PRE RUN

Clif bar & water

POST RUN

SlimFast & multivitamin

Later, Kashi GoLean cereal with skim milk

Night Sleep Time: 9.00	Nap Time: 0.00	Total Sleep Time: 9.00

Sat, Jan 05, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
0.00	0.00	8.38	0.00	0.00	8.38

OBJECTIVE

8 mile easy : no pace

ACHIEVED

8.38 miles : 66:35 = 7:56/mi.

8:05 AM

Had a good run this morning. This was my longest since November 17's 17-miler. I'm happy to report no problem with ITB's or right calf. The best part of today's run was that Jonathan drove up to run with me. Although we've met for lunch a few times recently, I don't think we've run together since October 21 in Baton Rouge the morning after the LSU - Auburn football game.

Jonathan is tapering for next Sunday's Houston Marathon. He's looking for a 3:10 to qualify for the Boston marathon. He just missed the qualifying time at last month's White Rock marathon in Dallas; coming in at 3:11:55. That was his first marathon effort after starting running the same night I did back in March (2007). I wish him the best with next weekend's effort. I'm betting he'll do it. For anyone interested, his blog is at Run for Speed. I'll admit his blog is more entertaining and informative than mine!

Anyway, it was great to run with him and we shared good conversation over the whole 8+ miles. He wanted to cover the distance at 8 minute miles which I knew may be a bit of a stretch for me. But I felt great this morning and with the distraction of the conversation, the miles rolled by easily.

It had rained this morning before we ran so it was a bit steamy but overall it was a great morning to run ... good weather, great company, feeling solid ... I'm happy with how it all went down this morning.

Thank you for making the drive to run with me this morning, Jonathan!

PRE RUN

Earlier, Kashi GoLean cereal w/skim milk & water

Clif bar & water

POST RUN

SlimFast

Later, water, multivitamin, & water

Night Sleep Time: 6.00	Nap Time: 1.50	Total Sleep Time: 7.50

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.05	0.00	16.51	0.00	0.00	20.56

Night Sleep Time: 22.00	Nap Time: 1.50	Total Sleep Time: 23.50

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