Today I Run

Week starting Jun 01, 2008

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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
30.88	1.47	2.00	0.00	0.00	34.35

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

Mon, Jun 02, 2008

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

OBJECTIVE
2-3 miles : slow

ACHIEVED
3.01 mi. @ 9:08/mi.

5:21 AM 75° 89% 5 mph

Felt sluggish through most of the run this morning. It may have been a bad nutrition weekend. Yesterday being the first Sunday of the month, I took the opportunity for a 24-hour fast. Sometimes this ends up being a good physical purge. Other times it's draining. I think I ended up with the latter. Coming off the fast yesterday, I ate pretty "clean" but later in the evening I junked it up. I suspect that defeats any physical benefits of the fast.

I took today's run slow and didn't look at my watch much. I ended up about right where I wanted to be pace-wise. There will be time for fast runs later in the week and my body needs to be able to complete them.

By the end of the run, I was feeling much better than the first couple miles.

PRE RUN
Clif bar, multivitamin & water

POST RUN
Oatmeal w/skim milk & water

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

Tue, Jun 03, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
5.13	0.00	0.00	0.00	0.00	5.13

OBJECTIVE

4 - 6 miles : easy

ACHIEVED

5.13 mi. @ 9:03/mi.

5:25 AM 76° 88% 7 mph

Rolled out five plus miles this morning ... Day 2 of the new training plan. Having posted the week's schedule at the beginning of the week was good because it had me thinking about today's run throughout the day yesterday. When it came time to go this morning, I felt okay and mentally seemed prepared too. Not that today's run was a big, major effort. I just seemed better prepared.

I took the York Minster Loop from the house. I haven't run that specific route for quite some time. My legs seemed heavy at different times during the run. I don't think I've fully recovered from the marathon yet. Theoretically by sometime next week, the marathon should be out of my system. Today's slow pace never challenged my cardio.

There's no such thing as wasted miles under the approach to training so this was a good run to get in the books. Tomorrow will be the first test as I include a touch of speed into a longer run. I'm already looking forward to it.

PRE RUN

Clif bar & water

POST RUN

oatmeal w/skim milk, multivitamin @ water

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

Wed, Jun 04, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.56	1.47	0.00	0.00	0.00	8.03

OBJECTIVE
8 miles w/ 5x2 minutes @ CV pace (7:15), jog 2 minutes between

ACHIEVED
8.03 miles w/5x2 min. (see pace detail below), jog 2 min. between

6:15 AM 78° 81% 7 mph

This really was a peculiar run. I haven't done one like this before ... that I recall. After looking forward to this run, I actually had some dread going into it. But it turned out fine.

Today is Cameron's first day out of school so I didn't have to get up at a particular time. Normally that wouldn't matter and I'd just get up early like always but I actually slept in a bit today. I went to the YMCA to start my run. I like the 8-mile route that starts there since over half of it is off the streets on a paved trail.

I'm not exactly sure how fast the run is supposed to be when not running the speed portion so I really eased into this one. My legs felt a little fatigued but loosened up as I went along.

After about 2.5 miles, I hit the trail and that's where I had decided the faster portion of the run would begin. I'm sure I looked like a dork since I had my Garmin GPS on my left wrist and my Timex Ironman on my right but I wanted the Ironman to run repeating 2:00 intervals with an audible indicator. The sound on my Garmin is hit and miss so I didn't want to rely on it.

I banged out the first 2 minutes and was surprised by my comfort with the pace. I was a bit worried that this may be a trick since I still had 4 more to go. I slowed for a 2:00 jog then hit it again. The pace again felt fine. This repeated then it was time to turn around. I jogged a little extra only because I didn't want to turn around during a speed portion. After the turn, I run then jogged for two more segments. Then it was three miles back to the Y.

I wondered if I somehow miscalculated the pace of my speed segments. They seemed too easy this morning. Well, I think the beauty of this type of run hit me as I was working my way back to the Y. The speed part seemed to catch up with me. And even though I wasn't running an aggressive pace at all. I could feel the 10 minutes of blasters (for lack of a better word) that I had done. I'm curious to see if I feel the same next week.

8.03 mi. @ 8:38/mi.

2.45 mi. @ 8:53/mi.
2:02 min.@ 7:09/mi.
2:00 min. recovery
2:00 min.@ 7:11/mi.
2:00 min. recovery
2:00 min.@ 6:55/mi.
3:03 min. recovery
2:00 min.@ 6:47/mi.
2:00 min. recovery
2:03 min.@ 6:39/mi.
1:58 min. recovery
3:02 mi. @ 8:44/mi.

PRE RUN
Clif bar & water

POST RUN
water, multivitamin, oatmeal w/skim milk

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

Thu, Jun 05, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.02	0.00	0.00	0.00	0.00	3.02

OBJECTIVE
2 - 3 miles : slow

ACHIEVED
3.02 mi. @ 8:59/mi.

5:30 AM 81F 74% 8 mph

Legs felt a bit tired this morning but just took it easy and got the miles.

Exchanged blog posts with "Tinman" at The Run Zone regarding proper training paces. I was right that my scheduled pace for yesterday was too slow (although I hit the right times in 3 of 5 of the sets). Tinman was surprised by the BIG disparity in my 5K and 10K times. Of course, I've noted this before myself but didn't realize it's as dramatic as it apparently is. One excuse I had come up with is that I'm mentally weak the longer the race. The other reasoning is that I'm simply not properly conditioned for endurance. I think there's something to this theory. Essentially I've been following training plans that allow runners to finish a marathon rather than a plan that yields best results. Anyway, I've got revised training paces for EZ, CV, and MP runs. This should help.

Tomorrow will be 4-6 EZ miles.

PRE RUN
apple juice

POST RUN
apple juice, multivitamin, & GrapeNuts w/skim milk

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

Fri, Jun 06, 2008

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

OBJECTIVE

4 - 6 miles : EZ pace (8:34 - 8:54)

ACHIEVED

5.12 mi. @ 8:45/mi.

5:33 AM

I managed to find the pace this morning. It actually felt pretty good. I'm somewhat surprised that I'm feeling as good as I do so far with daily running. (We'll see how the last couple miles of tomorrow's longer run goes!)

I took the York Minster loop again (same as Tuesday). There seemed to be a bit more traffic than usual this morning.

I feel much better having a target pace.

I'm visiting the doctor this morning for an evaluation of my knee / IT band issue. I'm hopeful that he's not going to shut me down.

Tomorrow is a 10-mile run that it looks like I'll be doing on my own very early.

PRE RUN

1/2 Rice Krispie treat & water

POST RUN

other 1/2 Rice Krispie treat, multivitamin, water & oatmeal w/skim milk

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

Sat, Jun 07, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
8.04	0.00	2.00	0.00	0.00	10.04

OBJECTIVE

10 mi. w/last 2 mi. @ marathon pace (MP = 7:55)

ACHIEVED

10.04 mi. @ 8:39/mi. [last 2 mi. - 7:52/7:35)

5:46 AM 79° 82% 7 mph

It was tough to get going this morning but I'm glad I did. It turned out to be a good run. I went from the Y on a solo trip. I took it out slow and tried to hold the mile pace around 8:45-8:50. The morning was warm and humid. At the turn around point, I stopped at a convenience store for a Gatorade. My knee felt a little loose but I think part of that was mental now that I have a diagnosis. With about 4 miles to go, I started seeing people from the ChampionsFit group in their way out. This was helpful in that it sparked my pace at a time when I may have fallen off some.

By the time I hit 8 miles, I really wasn't sure if I would be able to slice a minute off the pace to finish strong over the final 2 miles. But once I got going, it felt good. It's the concept Jonathan has talked about before. Basically that it can be harder to go slow than it is to go faster. It's hard to explain but it held true for me today. The last two miles felt good and I was able to hit my planned for paces.

9:13/8:49/8:46/8:49/8:49/8:45/8:51/9:03/7:52/7:35

Tinman has set my EZ pace at 8:24 - 8:54 for now. My CV pace is 6:40 and my MP is 7:55.

It looks like I'll just stick with the same weekly plan I followed this week over the next 4 weeks while I'm doing rehab. That way I keep my longest run to 10 miles (in line with Dr. Cianca's orders) but still get 34 miles each week. Assuming I get a clean bill of health in 4 weeks (how's that for optimism?), I'll have a decent base to build on for my sole goal - the 2008 St. George marathon on October 4.

PRE RUN

apple juice

POST RUN

SlimFast

Later, oatmeal w/skim milk; water & multivitamin

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

Totals

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
30.88	1.47	2.00	0.00	0.00	34.35

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

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