Sunday, August 30, 2009

10.00 Miles - 1:21:03 - 8:06 Avg Pace - 80F

It was a little tougher than normal to get out of the house this morning. The training plan has me doing 10 today. Uncertain about my pace I drove to the greenbelt and started out on the slow side. I felt extremely comfortable with my quick but short strides. My average heart rate today was 155 with a max of 170. So my pace was calm but quick enough to turn three miles under 8 min pace. My slowest mile, mile 8, was done at 8:18 and the fastest, mile 7, was at 7:50. The rest were in between.

Saturday, August 29, 2009

3.10 Miles - 20:16 - 6:31 Avg Pace - 64F

Today's marathon was supposed to be a 5K race, however I didn't have time to sign up for a race. Instead I ran my own 5K race around Providence. With splits of 6:30, 6:33, 6:29 this was my best 5K run in a long time. I've ran some faster times but nothing this consistent. Had I had a bunch of people to race against and folks cheering on the side I know I would have set a PR.

Thursday, August 27, 2009

5.13 Miles - 41:03 - 8:00 Avg Pace - 90F

Today's marathon training was a 5 minute warmup, 4x800m Sprint Intervals with 800 meter jog in betweeen and finally a 5 minute cooldown.

I had the following times:
5 minute warmup - .56 miles
1st 800m - 3:31
2nd 800m - 3:20
3rd 800m - 3:17
4th 800m - 3:16

In between each 800 I had to jog 800 meters as a cooldown. The times were:

1st cooldown 800 - 4:24
2nd cooldown 800 - 4:32
3rd cooldown 800 - 4:27
4th cooldown 800 - 4:15

The cooldown at the end was .56 miles done in 4:37 at an 8:14 pace.

Wednesday, August 26, 2009

3.44 Miles - 27:31 - 8:00 Avg Pace - 99F

Today's speed run wasn't so bad except for the heat. I ran a fast but easy 3 miles in 22:33 (7:31 avg) followed by 4x100m sprints...done at 27, 25, 25 and 24. My average heart rate for the whole run was 156 with a max of 175.

Tuesday, August 25, 2009

5.55 Miles - 51:20 - 9:15 Avg Pace - 98F

I ran the following this hot Tuesday evening:

10 minute warm-up run
4 x 100m strides
4 x 1200m at 7 - 7:30 min/mile pace with 600 meter recovery jog/walk in between

My 1200 meters were done in 5:21, 5:26, 5:30 and 5:31. I jogged between my first and second set but had no choice but to walk between the 2nd and 3rd set. My body didn't feel right. I was weak and extremely hungry. When I left the house the family was just sitting down for dinner. I think that mentally hurt me tonight. My fault for getting home from work so late. I did end up cutting some of my run short. I didn't finish my recovery 600 meters after the last 1200 meter run. Oh well. I need to rest.

Sunday, August 23, 2009

14.05 Miles - 2:01:18 - 8:38 Avg - 84F

Today was a great run at the Greenbelt. Temps were in the low 80's with great cloud cover and a cool breeze. With a descent pace and a lower than normal heart rate I sustained a great tempo up until the last mile. Until the last mile my heart rate had averaged about 145 with the highest being 167 however after the last one my max was 196. With a mile left to go I shot out of the gates and ran a strong 7:06 mile with the last.25 mile done at sub 5 minute pace. Even with the fast pace on the last mile my heart rate averaged 147.

Saturday, August 22, 2009

5.00 Miles - 38:44 - 7:44 Avg Pace - 68F

I got in my scheduled 5 miles this morning. It was cool but humid. Gotta do 14 tomorrow.

Thursday, August 20, 2009

8.5 Miles - 1:10:00 - 8:14 Avg Pace - 100F

That's right, it was a 100 degrees outside this afternoon when I started my run. Today's marathon training was a simple 70 minutes. I can't remember the last time I ran for time but today wasn't so bad. It's a little difficult when you're doing an out and back. You certainly don't want to get back to your car with time to spare. I ended up going 36 minutes one way and 34 minutes back. My watch congratulated me on finishing it within 25 yards of the car so I planned it correct. The heat was brutal but I was grateful I decided to run at the greenbelt where there is little direct sunlight that gets through the plethora of trees. I am looking forward to tomorrow's day off.

Wednesday, August 19, 2009

3.54 Miles - 28:57 - 8:10 Avg Pace - 99F

Well it's a hot one out there. Today's training run was a 3 mile run, which I did in 23:10 (7:43 avg) followed by 5 x 100m sprints. 26.14, 25:93, 24:96, 24:70, 22:78. This beat last last weeks time by almost a minute. My max heart rate was a 175 so not too bad. I never once felt like I pushed it too hard, even during the sprints. Looking down the training schedule it's gonna get tough. One day coming up I have to do a 2 mile run, 4 x 2mile's, then a 3 mile run. That's gonna hurt.

Tuesday, August 18, 2009

8.69 Miles - 1:12:26 - 8:19 Avg Pace - 93F

Today was a tough practice. It was 2 miles at goal pace, 4 x 1mile at tempo, then two miles at goal pace. I did my first two miles at 15:41 (7:50 per mile), then the intervals at 7:36, 7:38, 7:43, 7:40. My last two miles I ran a 16:05 (8:02 Avg Pace). My total average was 8:19 but that included the one minute breaks in between miles. I was fortunate because I had great support at the trail. Kelley, Jacob and Katelyn were exploring and hiking while I was out sweating it up. It was a tough run but sure glad I got it done.




Sunday, August 16, 2009

12 Miles - 1:44:17 - 8:41 Avg Pace - 84F

Today was my scheduled long run. And after yesterday's hard 5 miles it turned out be be a slow one. I can actually say I enjoyed today's run even though I felt tired and sluggish. I only stopped three times, two for drink and gel, and once at the half way where I cooled off. Today was also the second time I've done a long run without music. I had taken with me but there's wasn't enough charge to have it the entire run so I left it in the car. That's too bad because for some damn reason "Total Eclipse of the Heart" was stuck in my head and I have absolutely no reason why. I don't even own that song. It was a good run and I'm glad it's over. I can't wait till my base gets built back up again.

Saturday, August 15, 2009

5.01 Miles - 38:33 - 7:42 Avg Pace - 86F

After two days of not running I got out for my scheduled 5 on the trail. I started out a little faster than I should have but I felt way too good to conserve my energy. My first mile was a steady 7:17. A lot of that was motivation to pass a group of 4 on bikes. My second mile I slowed up to a 7:32. The rest were 7:55, 8:10, and finished off with a 7:36. I can definitely tell the speedwork and core training is really starting to pay off. Now I just have to build my base back to where it needs to be. The training plan is tough and honestly I was supposed to run 70 minutes on Thursday...I just didn't have it in me. Today finished the week off with 29.34 miles It's probably a good thing I didn't do those 70 minutes. I've only been running 17 to 20 a week and it may have been too much of a bump. I think they say no more than 10% increase a week. It's my excuse and I'm sticking with it.

Wednesday, August 12, 2009

3.54 Miles - 29:29 - 8:19 Avg Pace - 93F

Today's marathon workout was a 3 mile run with 5 x 100m sprints. I did my three miles in 23:28, avg 7:52 mile. So a nice easy run. My 100m's were 25, 26, 23, 25 and 23. In between I rested until my heart rate was below 140. It was a nice speed day, minus the heat of course. Tomorrow's run is supposed to be 70 minutes. Geez, they never told me marathon training was so difficult.

Tuesday, August 11, 2009

8.79 Miles - 1:15:20 - 8:34 Avg Pace - 87F

Today was mile repeat day. I went out to the greenbelt to do this one. I started off with a 5 minute warm up at an easy 9:43 mile pace. Then I hit 2 miles at race pace. I did well running the two miles at 16:22, 8:11 avg pace. Just a little faster than race pace, which I'm predicted about an 8:13. Now comes the hard part, 4 each 1 mile repeats at tempo pace, which should be around 7:45 to 7:55. In between each one I had a 1 minute break. My first mile I clocked a 7:26. Second mile, 7:40. Third mile, 7:55 and the last mile was a 7:57. I rested another minute then started the last two mile which is done at race pace. I was a bit slower clocking at 17:15. The first mile at 9 flat and the second at 8:15. It was a good finish. The average pace for the whole day has me at 8:34 but that also includes the one minute breaks. I don't think I get extra credit for staying on my feet the whole time. I wanted to pass out a couple times. Once when the deer jumped right in front of me and the second when I came across a huge snake in the middle of the trail. I ended up turning around and used the first 4 miles of the greenbelt for the training run.

Sunday, August 9, 2009

12 Miles - 1:42:57 - 8:34 Avg Pace - 83F

Today feels like the first day of the new season. This mornings 12 miles was the longest I've ran since May 31st. For the past couple months I've focused on my short game and I could tell from this morning that I'm a little out of shape. When I got to the trail at 9:30 this morning there was a guy just finishing his run. I asked him how the trail was...he said hot and long. I asked how long he ran and he told me 20. I told him nice job and he walked away trying to cooldown. So I started off my run and by the time I got to the half way mark on the trail I felt as if I couldn't go on. I stopped at the rest area and finished all my water bottles, filled them back up and stretched a little in the shade. I had made that 6 miles at an 8:16 avg mile. I did have goo with me but I chose not to have it until I was closer to the end. So I started back and at mile 6.6 I stopped and goo'd up. I ended up starting a couple more times for water and stretch out but for the most part I felt really good. There's a strange feeling when your out on a long run and your body runs out of energy...and you keep going. It's painful yet rejuvenating at the same time. All in all I did real well. My last 12 miles on May 31st was done at 1:52. I did run .12 miles longer on that run but I was 10 minutes slower. So considering that I feel my two months of speedwork is already paying off. I just have a lot of work to do getting my glycogen storage tank built back up.

So as I finished the trail there were a group of riders getting ready. One came up to pay his 5 dollars and asked how the trail was...I said hot. He asked how far I ran and I told him I did 12 miles. He said nice job and went on his way.

Saturday, August 8, 2009

4.00 Miles - 32:02 - 8:00 Avg Pace - 92F

Today's run was a simple 4 miles. I say simple but it's really hot outside. My heart rate was just a bit too high which was either from the pizza I ate an hour before the run or all the beer from last night. This morning I got my state park pass so I can finally get back out to the trail. So tomorrow's 10 or 12 miles will be out there. Gotta go recover.

Thursday, August 6, 2009

3.15 Miles - 25:21 - 8:02 Avg Pace - 108 F

So I went out for my hour run after work this afternoon. Last Thursday I managed to squeeze in 7.2 in that hour. So today I felt I'd set my Garmin to pace against that time. I started out pretty strong considering I was weighted down by my 4 bottle fuel belt. I normally don't take a drink until mile 2 but for some reason I felt I'd take it easy today since it's warm. By mile 3 I had gone through 3 bottles and decided to turn around and head back home. There was absolutely no wind and It was by far the hottest temps I've ever felt out there. I get home and check the temperature on weather.com. It's only 90 degrees with a feels like 108 degrees. I've never seen an 18 degree delta between actual and feels like temp. Humidity was 71%. Thank god I turned around.

Wednesday, August 5, 2009

3.41 Miles - 27:22 - 8:01 Avg Pace - 95F

There's a storm coming into our community and I was able to get my workout in. I was pelted by sand, stones and branches during tonights run. The wind must have hit gusts of 40 mph plus. Can't say it was much fun. The entire run going north I had my eyes just about completely closed. Oh well, there's my pitty party.

So I did 3 miles at an easy 23:26, 7:48 Avg Pace. Then I hit 4 x 100's resting in between. My rest was simply to get my heart rate below 140. It wasn't too hard to do considering my heart rate never got over 170. Tomorrow's run is gonna be an hour long.

Tuesday, August 4, 2009

6.0 Miles - 48:00 - 8:00 Avg Pace - 99F

Man it's a hot one out there. Today was the first day of week 2 of my 20 week marathon training program. I did a 2GP, 2T, then 2GP. (Goal Pace - Tempo) I was two seconds off from last weeks time so no real loss. I actually felt pretty strong out there until the last couple miles, and that was only because the heat was really getting to me. I did have my four bottle fuel belt with me. Without it I'm certain I would have had a heat stroke. It'll be real interesting to see how I'm running once it starts to cool off in a couple months.

Sunday, August 2, 2009

2.89 Miles - 24:33 - 8:29 Avg Pace - 73F

So much for getting out for 8 miles today. I felt real good until I went around the lake. The sun and humidity hit me and I somehow lost my entire form. After I lost the form I lost the motivation....so I went home. I got 20 miles in for the week. I'm off tomorrow and then have to hit the miles hard.

Saturday, August 1, 2009

1.69 Miles - 10:30 - 6:12 Avg Pace - 84F

This morning was the rained out Lewisville Toll 5K. We got there around 6:40am and watched the first wave start there 5K race. We met up with Bobby, Alex, Johnny and Jamie this morning. At about 20 minutes after 8am the race was stopped due to weather in the area. They cattled us off the bridge to our cars where we sat until 10:30. From there the race was still canceled but the walk was still on. Kelley and I ended up jumping onto the bridge near our car, which was about a 1/4 mile further up from the rest of the runners. As we sat there talking with some of the volunteers I could see the walkers coming our way. In the front was the North Texas Tri folks. So I joined up with Alex, Johnny, Bobby and Jamie and we headed up the bridge. It was nice to run with these guys. They're all finishers of the half ironman Kansas run. We finished the run/walk and headed home. Kelley and I stopped off at Raphaels for some beer and Bloody Mary's. What a morning!