Can you believe it? Another great workout. What a week!
The schedule: 2 mile warm up, SMARTie Hop, 2 mile melt-down @ 10k pace, and 2 mile cool down.
Started the workout early. Maintained a comfortable and conversational pace. Immediately after the warm up I had to make an EMS call (I'm at work). I was back at the station within one hour to finish the workout.
After a quick bite to eat, I lead a few of the guys from work (Strider Bandits) through the Northside SMARTie Hop session. This turned out to be a lot of fun. The biggest laughs were during the maniacs. The biggest cries were during the wall shin raises. And during the greyhounds it turned into the race of the century. Oh yeah, I BEAT them every time. But not without some serious effort on my part. Damn men and their egos! It felt really nice to lead them. I do it dailey as part of my job, but it was nice to lead them through something different.
I've hinted about it several times, so I'll come out directly and say it. I aspire to be a coach. And maybe someday, with the right credentials I would like to help coach new runners. Ok, stop laughing already... it wasn't that funny. When I'm around other runners I'm simply ANOTHER runner. Here at work and home I'm the "guy-who-runs". I read lots of running magazines and books (when I have time), and many of you can contest to my endless questions. All my conversations are rooted around running. Either I just got back from a run, going on a run, or talking about wanting to run. I'm sure everyone is sick and tired of me talking about it all the time, but several people have come to me with questions. What an awesome feeling to turn someone onto running. I may not always give them the right answer, but I make sure they get their monies worth of free advice. A couple guys who I have helped out are doing well. All right, now I'm rambling. You get the point.
Check out my melt down. Knowing tomorrow is an off day, I put the hammer down and it shows. Really happy with my running this week.
Activity: Run-SMARTie Hop
Mileage: 6 miles
Time: 57:00 -- 9:30 pace
2-mile warm up: 10:00, 9:33
2-mile Meltdown: 8:46, 8:11
2-mile cool down: 10:36, 9:55
Location: Humble Fire Department
How I Felt: 9
Thursday, August 31, 2006
Wednesday, August 30, 2006
6 miles
I'm following the SMART schedule with one exception, I take Monday and Friday off. The Lite schedule has an extra day off and occasionally a few less mile's. For example, SMART-Lite is scheduled four easy miles and SMART is scheduled six easy miles. In other words, I'm trying to complete the full SMART, but I take Monday's off. I'll call it SMART-Lite version 1.2. When I feel better and/or the weather permits, I plan to return to running six days a week.
As everyone on the Gulf Coast knows, summer has loosened its grip resulting in cooler temperatures and lower humidity. When starting today's run my legs felt heavy and sore from yesterdays interval training. Near the half way point my abdominals and obliques started aching. Again, this may be due to yesterdays workout (Core Training). No bitchin', simply more proof that yesterday's run was a good session. In fact, I think today's run was rather good too. Every mile was a negative split. I set out to slow jog the miles, but found myself pushing pretty hard. I spent time working on my turn-over.
I'm getting excited about Mondays 5k race. Anyone else running the Fired Up 5K? Keith has set my over and under time at 25:20. Looking through my training log makes it seem unlikely I'll run my goal time of 24:48. On the other hand, I'm fairly confident I'll see a PR. If I've learned anything, it is there are no guarantees concerning my running.
Activity: Easy Run
Mileage: 6.0 miles
Time: 58:26 -- 9:44 pace
10:39, 10:22, 9:49, 9:23, 9:20, 8:53
Location: Woodland Pines Subdivision
How I Felt: 9
As everyone on the Gulf Coast knows, summer has loosened its grip resulting in cooler temperatures and lower humidity. When starting today's run my legs felt heavy and sore from yesterdays interval training. Near the half way point my abdominals and obliques started aching. Again, this may be due to yesterdays workout (Core Training). No bitchin', simply more proof that yesterday's run was a good session. In fact, I think today's run was rather good too. Every mile was a negative split. I set out to slow jog the miles, but found myself pushing pretty hard. I spent time working on my turn-over.
I'm getting excited about Mondays 5k race. Anyone else running the Fired Up 5K? Keith has set my over and under time at 25:20. Looking through my training log makes it seem unlikely I'll run my goal time of 24:48. On the other hand, I'm fairly confident I'll see a PR. If I've learned anything, it is there are no guarantees concerning my running.
Activity: Easy Run
Mileage: 6.0 miles
Time: 58:26 -- 9:44 pace
10:39, 10:22, 9:49, 9:23, 9:20, 8:53
Location: Woodland Pines Subdivision
How I Felt: 9
Tuesday, August 29, 2006
Nailed It!
My times may disguise tonight's performance. BUT, in my heart I know this session was ALL-GOOD.
More often than not I show up early for Strider functions. Todays early arrival resulted in some unexpected Core Body training lead by Amaila and Jennie. For the first time, I was able to hold all the "neutral" positions, but I continued the modified versions when raising the extremities. The Core training attendees were: Ted, Amaila, Bessie, Jennie, and Bill.
The 2-mile warm up and silly walks were uneventful. The schedule called for: 2 mile warm-up, Silly Walks, 5 x 180/180's @ 5k race pace/recovery jog, and a 2-mile cool down.
Bessie and I ran most of the 30 minute interval workout together. She has this amazing ability to turn up the pace with each and EVERY lap. On the fourth 180 I stopped for water. I vowed to catch her on the last 180. Charteristic of her style, Bessie shifted into yet another gear for the last 180. Catching her was well beyond my ability. Thanks Bessie for helping me get in a great workout! Bessie Rocks.
Coach Matt hit the trails with Club Operations Vice President, er I'm mean, Ted. Coach Matt told me that Ted "schooled" him for their intervals and his legs were dead on the final 180. Worked out good for me, because Coach Matt and I ran together for the cool down. We spent the entire 2-miles talking about the upcoming fall weather. Boy, I can't wait to see 70-80 temperatures again.
I'm tired, yet excited about tonight's performance. It may not seem like much, but I enjoy knowing I put the right amount of effort into a much needed quality session. The times below look odd because I did not stop my watch for the recovery shuffle. Hey, mileage is mileage.... Right? I covered 1.5+ loops around the quarter mile track in 3 minutes and exactly one loop for the recovery. As mentioned above, each interval was progressively faster than the one before... compliments of Bessie "Negative-Split" Wright. Sounds like a WCRH to me!
Activity: Run
Mileage: 7.38 miles
Time: 1:13:00 -- 9:53 overall pace
2.26-mile warm up: 10:21, 9:57, 2:23 (0.26 mile)
5 x 180/180: 9:35, 9:00, 9:32-stopped for water, 1:53 (0.20)
2-mile cool down: 10:50, 10:22
Location: Memorial Park
How I Felt: 8.5.
Congratulations to Coach Matt and his Hood to Coast team, "Houston, We Have a Problem" . The distinguished group of runners were fast enough for 51st overall out of 1000 teams and placed 9th in the open male category. The team had four females, which was just two short of the needed six females for a mixed team. WTG fellow Texas runners. We are very proud you. You represented Texas quite impressively. Oh yeah, did I mention they averaged a sub-7:00 minute mile pace for 197 miles!
More often than not I show up early for Strider functions. Todays early arrival resulted in some unexpected Core Body training lead by Amaila and Jennie. For the first time, I was able to hold all the "neutral" positions, but I continued the modified versions when raising the extremities. The Core training attendees were: Ted, Amaila, Bessie, Jennie, and Bill.
The 2-mile warm up and silly walks were uneventful. The schedule called for: 2 mile warm-up, Silly Walks, 5 x 180/180's @ 5k race pace/recovery jog, and a 2-mile cool down.
Bessie and I ran most of the 30 minute interval workout together. She has this amazing ability to turn up the pace with each and EVERY lap. On the fourth 180 I stopped for water. I vowed to catch her on the last 180. Charteristic of her style, Bessie shifted into yet another gear for the last 180. Catching her was well beyond my ability. Thanks Bessie for helping me get in a great workout! Bessie Rocks.
Coach Matt hit the trails with Club Operations Vice President, er I'm mean, Ted. Coach Matt told me that Ted "schooled" him for their intervals and his legs were dead on the final 180. Worked out good for me, because Coach Matt and I ran together for the cool down. We spent the entire 2-miles talking about the upcoming fall weather. Boy, I can't wait to see 70-80 temperatures again.
I'm tired, yet excited about tonight's performance. It may not seem like much, but I enjoy knowing I put the right amount of effort into a much needed quality session. The times below look odd because I did not stop my watch for the recovery shuffle. Hey, mileage is mileage.... Right? I covered 1.5+ loops around the quarter mile track in 3 minutes and exactly one loop for the recovery. As mentioned above, each interval was progressively faster than the one before... compliments of Bessie "Negative-Split" Wright. Sounds like a WCRH to me!
Activity: Run
Mileage: 7.38 miles
Time: 1:13:00 -- 9:53 overall pace
2.26-mile warm up: 10:21, 9:57, 2:23 (0.26 mile)
5 x 180/180: 9:35, 9:00, 9:32-stopped for water, 1:53 (0.20)
2-mile cool down: 10:50, 10:22
Location: Memorial Park
How I Felt: 8.5.
Congratulations to Coach Matt and his Hood to Coast team, "Houston, We Have a Problem" . The distinguished group of runners were fast enough for 51st overall out of 1000 teams and placed 9th in the open male category. The team had four females, which was just two short of the needed six females for a mixed team. WTG fellow Texas runners. We are very proud you. You represented Texas quite impressively. Oh yeah, did I mention they averaged a sub-7:00 minute mile pace for 197 miles!
Sunday, August 27, 2006
Long CRUEL 13
First long run (over ten miles) completed in the evening. All went well, but look at that time! Nobody has commented about the recent dramatic change of pace. I'm purposely slowing down, but I fear the long slow pace is teaching my body to run slow. I hope I am wrong. If it helps, the pace was consistent. Less than 25 seconds separates the slowest and fastest miles.
It would have been easy to write-off the run or short change the mileage. I'm proud that I pounded out thirteen. Yeah, I know its a day late, but it is DONE. Today's run put my monthly mileage over the century mark. I think it would be cool to have a streak of 100 mile month(s), much like Coach Steeve.
I'm particularly sore after tonight's run. No pains, just an overall aching. May be because I ran on conrete for 2.5 hours. I took water breaks every 1.5 miles. I wasted more time than I should have during the breaks, but I did stretches along with taking in 64 ounces of water (total). I also learned that sweet tea will upset my stomach when running. Not exactly rocket science, but I thought the sugar might give me a small boost near the end. WRONG!
My feet and shoes were so wet that I had to change shoes at mile 9. Nothing else to report about the long cruel 13 miles.
Activity: Long Run
Mileage: 13.06 miles
Time: 2:26:13 -- 11:12 pace
Location: Woodland Pines subdivision
How I Felt: 7
It would have been easy to write-off the run or short change the mileage. I'm proud that I pounded out thirteen. Yeah, I know its a day late, but it is DONE. Today's run put my monthly mileage over the century mark. I think it would be cool to have a streak of 100 mile month(s), much like Coach Steeve.
I'm particularly sore after tonight's run. No pains, just an overall aching. May be because I ran on conrete for 2.5 hours. I took water breaks every 1.5 miles. I wasted more time than I should have during the breaks, but I did stretches along with taking in 64 ounces of water (total). I also learned that sweet tea will upset my stomach when running. Not exactly rocket science, but I thought the sugar might give me a small boost near the end. WRONG!
My feet and shoes were so wet that I had to change shoes at mile 9. Nothing else to report about the long cruel 13 miles.
Activity: Long Run
Mileage: 13.06 miles
Time: 2:26:13 -- 11:12 pace
Location: Woodland Pines subdivision
How I Felt: 7
Saturday, August 26, 2006
Gettin' back on schedule?
Swapped today's long run with tomorrows 5-miler. Hopefully, everything will get back on a normal schedule. Over the last ten days, I have butchered the hell out of the SMART workout(s). And that bothers me.
I've spent a lot of time working on my truck this week. Ninety-five percent of the truck was finished today. Nothing mechanical, all cosmetic (lift, wheels, tires). See the picture below.
The run wasn't too bad. Anything over three miles on the treadmill is boring. Good thing my treadmill sits in the dining room, facing the television. Am I wrong when I run by effort on the treadmill? Seems rather suspicious that my overall pace is more than one minute slower.
Activity: Easy Run
Mileage: 5 miles
Time: 55:45 -- 11:09 pace
Location: Home Treadmill
How I Felt: 9
I've spent a lot of time working on my truck this week. Ninety-five percent of the truck was finished today. Nothing mechanical, all cosmetic (lift, wheels, tires). See the picture below.
The run wasn't too bad. Anything over three miles on the treadmill is boring. Good thing my treadmill sits in the dining room, facing the television. Am I wrong when I run by effort on the treadmill? Seems rather suspicious that my overall pace is more than one minute slower.
Activity: Easy Run
Mileage: 5 miles
Time: 55:45 -- 11:09 pace
Location: Home Treadmill
How I Felt: 9
Thursday, August 24, 2006
SMARTie HOP
What a cool workout the SMARTie Hop is. Much too complicated to explain on a blog post. I will say two things about it. One: Wall Shin Raises are sadistic! Two: I ran the Greyhound runs at an all out pace (as scheduled), which was very taxing. Took me about ten minutes to recover from the all-out-effort.
Ran both the warm up and cool down with a lovely woman by the name of Jennifer M. We run close to the same pace. Truth be known, I think I slowed her down a bit. Either way, I enjoyed her company immensely. Thanks Jennifer, You Rock!
Forgot to mention I had an ugly case of chaffing. Enough to bloody my shirt. Ouch!
Activity: Run
Mileage: 5.40 miles
Time: 53:45 -- 9:57
9:41, 9:38, 9:29, 10:19, 10:31, 4.07 (0.40 miles)
Location: Terry Hershey Park
How I Felt: 9
Vic, we missed you at THP. Everyone was asking each other, "Seen Vic, yet?" See how popular you are? When they talk about me, the question usually is; "Bill who?".
Ran both the warm up and cool down with a lovely woman by the name of Jennifer M. We run close to the same pace. Truth be known, I think I slowed her down a bit. Either way, I enjoyed her company immensely. Thanks Jennifer, You Rock!
Forgot to mention I had an ugly case of chaffing. Enough to bloody my shirt. Ouch!
Activity: Run
Mileage: 5.40 miles
Time: 53:45 -- 9:57
9:41, 9:38, 9:29, 10:19, 10:31, 4.07 (0.40 miles)
Location: Terry Hershey Park
How I Felt: 9
Vic, we missed you at THP. Everyone was asking each other, "Seen Vic, yet?" See how popular you are? When they talk about me, the question usually is; "Bill who?".
Disappointed
There was a flip in the universe and running has taken the back burner the entire week. I missed another run yesterday. I'm disappointed in myself, but it is not an all-consuming pity. I've been busy at home and running has not been a priority. For the past several months I have put running ahead of nearly everything else. Luckily, I've been able to balance my life when I put off smaller tasks in order to run. Much of this caught up with me this week. I feel like running, truth be known I WANT to run, but the timing has not worked this week. Take last night as an example, I finally found time and decided to run. There I was, searching for clean running shorts when I realized it was after mid-night. I asked myself, "Why am I doing this?". I quickly decided to take a shower and go to bed. Again, I'm disappointed, yet its not a life altering issue to miss a run(s).
I WILL be out at Terry Hershey Park tonight for the SMARTie Hop. I also want the Coaches advice about picking up the missed mileage on Friday. Let me know what you think Steeve.
I WILL be out at Terry Hershey Park tonight for the SMARTie Hop. I also want the Coaches advice about picking up the missed mileage on Friday. Let me know what you think Steeve.
Wednesday, August 23, 2006
Fired UP!
Picture of Alison at last years raceIt's official, I'm registered for the Labor Day Fired Up 5k in Sugarland, Texas. This is my first race since May 27, 2006.
My mission is to PR, which is anything under 26:35. I have a running goal for 2006 of a sub 24:48 5k. This race is one of two 5k's on my schedule before the end of the year. The other race is Run with the Saints in November. Hopefully, I can met my goal on race number one.
You heard it here first. Mission of 26:34, and a goal of 24:47. Let's Roll!
My mission is to PR, which is anything under 26:35. I have a running goal for 2006 of a sub 24:48 5k. This race is one of two 5k's on my schedule before the end of the year. The other race is Run with the Saints in November. Hopefully, I can met my goal on race number one.
You heard it here first. Mission of 26:34, and a goal of 24:47. Let's Roll!
Picture of me at last years race
Tuesday, August 22, 2006
Redefining RECOVERY
No running yesterday, as outlined on the SMART-Lite schedule. I was off work today and had intentions of meeting the Striders at Memorial Park. Somewhere along the way Life-happened. Found myself with more things to do than time in which to do them.
I didn't run the scheduled Kenyan relays either. In fact, no speed work whatsoever today. My neighbor and I ran a comfortable six miles in the subdivision. This was a super run. The heavy down pour of rain may have slowed our pace, but we refused to let the storm stop us. That's all I can say about our strategy!
It was one of those runs were you feel like a kid. We were splashing each other as we ran and acting rather silly overall. The conversation ranged from ranking the "Hot Chicks" in our neighborhood all the way to spiritual. Hard to describe our run other than what I've said above. Yeah, I might have missed a GREAT strider workout, but I'm not so sure I missed anything. I'll make it up to Coach Steeeve on Thursday with my "A-game". If anybody understands the beauty of a silly run with a good friend, I know it is Steeeve.
Activity: Easy Run
Mileage: 6.03 miles
Notice the .03? That's a sure way to know my garmin is back! lol
Time: 1:06:08 -- 10:58 pace
Location: Woodland Pines Subdivision
How I Felt: 10
Congratulations to my running partner, Josh. He told me at mile 5 that he had NEVER ran more than 3 miles in his LIFE! WTG buddy.
I didn't run the scheduled Kenyan relays either. In fact, no speed work whatsoever today. My neighbor and I ran a comfortable six miles in the subdivision. This was a super run. The heavy down pour of rain may have slowed our pace, but we refused to let the storm stop us. That's all I can say about our strategy!
It was one of those runs were you feel like a kid. We were splashing each other as we ran and acting rather silly overall. The conversation ranged from ranking the "Hot Chicks" in our neighborhood all the way to spiritual. Hard to describe our run other than what I've said above. Yeah, I might have missed a GREAT strider workout, but I'm not so sure I missed anything. I'll make it up to Coach Steeeve on Thursday with my "A-game". If anybody understands the beauty of a silly run with a good friend, I know it is Steeeve.
Activity: Easy Run
Mileage: 6.03 miles
Notice the .03? That's a sure way to know my garmin is back! lol
Time: 1:06:08 -- 10:58 pace
Location: Woodland Pines Subdivision
How I Felt: 10
Congratulations to my running partner, Josh. He told me at mile 5 that he had NEVER ran more than 3 miles in his LIFE! WTG buddy.
Monday, August 21, 2006
Garmin ROCKS!
As posted the other day, my garmin 205 was malfunctioning. The problem(s) progressed and eventually resulted in warranty issues. Five days ago I shipped my beloved Garmin to the manufacturer.
A few minutes ago the doorbell rang with an overnight delivery from UPS. I was STUNNED to find a brand-new garmin 205. I'm talkin' everything is brand-spanking new. I shipped just the watch (per their instructions), but in return they shipped a complete new unit, which includes; charger, extra wrist bands, manuals, training software, etc. In the package, I found a letter that stated they were sorry for any inconveniences I may have been caused by the malfunctions. To quickly remedy my problems, Garmin international elected to ship me a new unit and overnight the package at their expense.
Lots of companies have lost "customer service" values. I'm often perplexed by large companies (Wal-mart), who try to sell as much as possible, as cheap as possible with no regard to customer service. Sure, the back of their blue vest reads "How can I help you?", but try to find an associate that knows there ass from a hole in the ground. I'll stop before I go on a Wal-mart rampage. Ugghh
Bottom line, thanks Garmin, you have made a life time customer by standing behind your product and showing signs of a lost art.... Customer Service!
A few minutes ago the doorbell rang with an overnight delivery from UPS. I was STUNNED to find a brand-new garmin 205. I'm talkin' everything is brand-spanking new. I shipped just the watch (per their instructions), but in return they shipped a complete new unit, which includes; charger, extra wrist bands, manuals, training software, etc. In the package, I found a letter that stated they were sorry for any inconveniences I may have been caused by the malfunctions. To quickly remedy my problems, Garmin international elected to ship me a new unit and overnight the package at their expense.
Lots of companies have lost "customer service" values. I'm often perplexed by large companies (Wal-mart), who try to sell as much as possible, as cheap as possible with no regard to customer service. Sure, the back of their blue vest reads "How can I help you?", but try to find an associate that knows there ass from a hole in the ground. I'll stop before I go on a Wal-mart rampage. Ugghh
Bottom line, thanks Garmin, you have made a life time customer by standing behind your product and showing signs of a lost art.... Customer Service!
Sunday, August 20, 2006
3 Mile Recovery
First run of our scheduled RECOVERY week. Today was three easy miles and I received some validation from yesterday's T-L-T run by way of heavy legs today.
Special congratulations to Joe Carey on his 1:55:55 finish at the AFC Half Marathon. Only Joe can run a half marathon in AUGUST and still pull off a ten minute PR. Second shout-out to Cassie and Jon Walk for running the News and Sentinel half marathon on the other side of the country in a time of 2:32:26. Good job to all!
Activity: Easy Run
Mileage: 3 miles
Time: 30:05 -- 10:02 pace
Splits: 10:18, 9:58, 9:49
Location: Humble City Park
How I Felt: 8
Special congratulations to Joe Carey on his 1:55:55 finish at the AFC Half Marathon. Only Joe can run a half marathon in AUGUST and still pull off a ten minute PR. Second shout-out to Cassie and Jon Walk for running the News and Sentinel half marathon on the other side of the country in a time of 2:32:26. Good job to all!
Activity: Easy Run
Mileage: 3 miles
Time: 30:05 -- 10:02 pace
Splits: 10:18, 9:58, 9:49
Location: Humble City Park
How I Felt: 8
Saturday, August 19, 2006
Track-Long-Track
SMARTIES made a huge attendance turnout this morning. It may be just me, but the attendance is growing. We were lucky. The weather was better this morning than any other time this week. The pleasant weather did not take away from the workout. Even the abbreviated version of today’s run was a monster. There were a lot of variations to the morning workout. I completed the SMART Lite version, I think.
My workout was short by 4 x 800 meter runs, and one cool down mile. I’m still happy with the session. Sure, I believe I could have done the remainder of the scheduled workout, but I’m trying to find my place in this marathon-training program. I’ve talked with others about my bastard pace. There are a lot of people ahead of me and often runners behind me, yet there are no other runners hanging out at my pace. It’s no big deal. I’m simply trying to run my run, not someone else’s.
Keeping this post short. It’s naptime.
Activity: Run (TLT)
Mileage: 10.49 miles
Time: 1:37:51 – 9:21 pace
2-mile warm up: 9:25, 9:20
800 meter at 10k pace: 4:23
0.25-mile recovery: 3:00 minutes
800 meter at 10k pace: 4:22
0.25-mile recovery: 3:00 minutes
4.0 miles: 9:36, 10:32, 10:27, and 10:01
800 meter at 10k pace: 4:08
0.25-mile recovery: 3:00 minutes
800 meter at 10k pace: 4:08
0.25-mile recovery: 3:00 minutes
1-mile cool down: 9:29
Location: Terry Hershey Park
How I Felt: 8.5Thursday, August 17, 2006
Guilt or Voodoo?
I was laying in bed at 9:30 pm, when the guilt overcame me. The guilt of not running, for what would be three straight days. Right or wrong, I've treated the upset stomach as an injury. The most recent upset stomach "episode" occured this morning while I was mowing the lawn. Fortunately, the feeling went away within a few minutes of the onset. Up till the moment I got out of bed tonight, I was content with an extra day off.
I have no idea what really got me out the door. Here's my theory: Steeeve has little voodoo dolls of all the SMARTies. Since I wasn't at Terry Hershey for SMART Training he put tiny little shoes on my voodoo doll and made it run around. That's just my crazy idea, I could be wrong. *Grin*
Over the last few weeks my Garmin 301 has been malfunctioning. Long story short, I mailed my favorite running toy to Garmin International for warranty repair. It will be gone 10-14 days. If you run with me you know I always wear the garmin. All the numbers I post are compliments of that wonderful piece of technology. Right now, I'm running "Old School". Actually, I think the timing is perfect. Everyone needs to get back to the basis now and then. As you know, I was getting overly concerned with my pace, splits, and averages. You know, all the numbers that are useless to rookies?
With the faithful Timex watch at hand, I ran my 1.5 mile loop inside the Woodland Pines subdivision. The run was great. It was far from the scheduled 12 x 30/30's on the SMART training schedule, but I'm happy to log a few miles. Everything felt good. No pains, no aches, and no nausea. In fact, I could have easily completed a couple more miles. I choose to be happy with three good miles. Nothing impressive to report, yet this was an important run for me.
Activity: Easy Run
Mileage: 3.0 miles
Time: 33:30 -- 11:10 pace
Location: Woodland Pines Subdivision
How I Felt: 9.5
I have no idea what really got me out the door. Here's my theory: Steeeve has little voodoo dolls of all the SMARTies. Since I wasn't at Terry Hershey for SMART Training he put tiny little shoes on my voodoo doll and made it run around. That's just my crazy idea, I could be wrong. *Grin*
Over the last few weeks my Garmin 301 has been malfunctioning. Long story short, I mailed my favorite running toy to Garmin International for warranty repair. It will be gone 10-14 days. If you run with me you know I always wear the garmin. All the numbers I post are compliments of that wonderful piece of technology. Right now, I'm running "Old School". Actually, I think the timing is perfect. Everyone needs to get back to the basis now and then. As you know, I was getting overly concerned with my pace, splits, and averages. You know, all the numbers that are useless to rookies?With the faithful Timex watch at hand, I ran my 1.5 mile loop inside the Woodland Pines subdivision. The run was great. It was far from the scheduled 12 x 30/30's on the SMART training schedule, but I'm happy to log a few miles. Everything felt good. No pains, no aches, and no nausea. In fact, I could have easily completed a couple more miles. I choose to be happy with three good miles. Nothing impressive to report, yet this was an important run for me.
Activity: Easy Run
Mileage: 3.0 miles
Time: 33:30 -- 11:10 pace
Location: Woodland Pines Subdivision
How I Felt: 9.5
Wednesday, August 16, 2006
Chapter two, SMART Lite
I might have a stomach bug. Today I ran on the treadmill and was nauseated within the first 0.25 miles. Didn't waste any time trying to overcome the upset stomach, I simply called it quits. Lord knows I did not want a repeat of yesterdays ill-fated run.
I can't "hang" with the Big Boys in SMART. Time to take it down a notch and try SMART Lite for awhile.
I can't "hang" with the Big Boys in SMART. Time to take it down a notch and try SMART Lite for awhile.
Half of Boot Camp "C"
I wasn't able to complete yesterdays Boot Camp "C" workout. Low energy from the start which transitioned into an upset stomach at the half way point. During the third 800 meter interval I was forced to stop and well, let's just say: Don't walk bare foot on the infield of the Memorial track for awhile. I tried to keep walking yet the nausea persisted. Sat on my step bench for a few minutes and decided to pack my stuff and head home.
Schedule: 2 mile warm up, silly walks, Boot Camp "C", and 2 mile cool down.
Ran the 2 mile warm up at a ten minute pace. The three intervals completed were near a nine minute pace.
I still don't feel to good. Better luck next time.
Schedule: 2 mile warm up, silly walks, Boot Camp "C", and 2 mile cool down.
Ran the 2 mile warm up at a ten minute pace. The three intervals completed were near a nine minute pace.
I still don't feel to good. Better luck next time.
Tuesday, August 15, 2006
More Diet Talk
After reading the recent replies to my dieting issues, I think there might have been some confusion. I completely understand weight fluctuations. Generally my weight moves +/- three pounds. The recent weight gain is simply from over eating. Most of which has been less than healthy. Not quite the 21 Big Mac's, as Vic stated... but close.
Here is what I should have asked. For those of you who are over their ideal weight and who run, what are you more concerned with; quality training or dieting? Share your "tricks of the trade" to balance the two? I'm learning what a delicate balance these two are for me. Take today for example. I feel very sluggish. Most of this is a direct result of my poor eating choices over the last few days. It would be really easy to skip today's workout. Sure, I'll feel better after the run, but I have to get there and execute the session. That is where I'm stuck. Had I eaten wiser, I might be looking forward to the session. It's really hard to explain all this. Steve Bezner gave me some of the better advice, such as: fuel your body better after a long run to avoid unhealthy late day choices.
Right now, I count every single calorie and weigh portions sizes down to the gram. It's not fun and it consumes a large part of my day. There has to be a better way!
Vic, you are absolutely correct about the three day weight average. My training log software does the same thing, with one exception.... I have it set for a 7-day average. This week is the first in two months that it has shown a gain. I wasn't just reporting a "Spike" in my weight. This is TRUE weight gain. I'm looking for advice to get back in my Grove. Know what I mean?
Ok, I feel like I'm rambling. Thanks guys and gals! I love all the advice, keep the dialogue open.
Here is what I should have asked. For those of you who are over their ideal weight and who run, what are you more concerned with; quality training or dieting? Share your "tricks of the trade" to balance the two? I'm learning what a delicate balance these two are for me. Take today for example. I feel very sluggish. Most of this is a direct result of my poor eating choices over the last few days. It would be really easy to skip today's workout. Sure, I'll feel better after the run, but I have to get there and execute the session. That is where I'm stuck. Had I eaten wiser, I might be looking forward to the session. It's really hard to explain all this. Steve Bezner gave me some of the better advice, such as: fuel your body better after a long run to avoid unhealthy late day choices.
Right now, I count every single calorie and weigh portions sizes down to the gram. It's not fun and it consumes a large part of my day. There has to be a better way!
Vic, you are absolutely correct about the three day weight average. My training log software does the same thing, with one exception.... I have it set for a 7-day average. This week is the first in two months that it has shown a gain. I wasn't just reporting a "Spike" in my weight. This is TRUE weight gain. I'm looking for advice to get back in my Grove. Know what I mean?
Ok, I feel like I'm rambling. Thanks guys and gals! I love all the advice, keep the dialogue open.
Monday, August 14, 2006
I Need Balance
I'm remembering an insightful comment made to me last week; "I know you want it all, but maximum weight loss and maximum running performance may be a bit at odds". The comment makes a lot of sense right now. I've gotten over the running slump, but its been replaced with a diet slump. Actually my dieting dropped off in conjunction with the running slump last week. It is so hard to keep both of these goals in check. If I had to pick one, I am much happier exercising and eating whatever, rather than dieting and blowing off my training. On the flip side, I'd rather weight 175 pounds than run a 3-hour marathon. I'm running to lose weight, not losing weight to run better. Unfortunately, this is not happening right now.
Proud to say there has not been any excessive binging, yet enough calories to put me back at 200 pounds (I made it to 196.5). What to do, what to do? Any suggestions on how to maintain a LONG-TERM balance?
Today's training schedule: 4 miles with 30 second strides x 4. Ran in the hot heat (5pm), because I'm scheduled for mandatory overtime tonight. It was miserable, but I got it done.
Activity: Run 4-mile with 4 x 30 strides
Mileage: 4 miles
Time: 37:50 -- 9:28 pace
Splits:
9:54
9:02
9:34 nauseated for the entire mile
9:20
Location: Woodland Pines Subdivision
How I Felt: 8.5
Proud to say there has not been any excessive binging, yet enough calories to put me back at 200 pounds (I made it to 196.5). What to do, what to do? Any suggestions on how to maintain a LONG-TERM balance?
Today's training schedule: 4 miles with 30 second strides x 4. Ran in the hot heat (5pm), because I'm scheduled for mandatory overtime tonight. It was miserable, but I got it done.
Activity: Run 4-mile with 4 x 30 strides
Mileage: 4 miles
Time: 37:50 -- 9:28 pace
Splits:
9:54
9:02
9:34 nauseated for the entire mile
9:20
Location: Woodland Pines Subdivision
How I Felt: 8.5
Sunday, August 13, 2006
Early 10-miler
Up and out of bed at 4:30 am to squeeze in ten miles before work. The weather was... shall I say, pleasant? Upper 70's, less than normal humidity, and a delightful breeze for the first half hour. The schedule: 2-mile warm up, two whatever miles, 4 miles at marathon pace, and two mile cool down. I just read Steve Bezner's blog and he reported silly walks as part of today's schedule, whoops forgot'em.
When I took off, both knees were KILLING me. If you don't believe me, look at my pace for the first mile. My knees even looked swollen, but that may be my imagination. The pain started dissipating after the first mile. In fact, the faster I ran the less pain I felt.
This was one of those workouts where my only objective was to finish. Didn't concern myself with pace (except the 4-miles at marathon pace) or time. Coach Matt advised me to watch the amount of time I spend on "water breaks" as to not allow my heart rate to drop. So, every 1.5 miles I stopped for water and immediately hit the road again. The water breaks were in the area of 2 minutes or less. I think the slower pace helped, because it was an enjoyable run! Boy, am I glad to be out of that running slump.
Activity: Long Run
Mileage: 10 miles
Time: 1:40:09 -- 10:00 pace
Splits (left to right):
11:13, 10:38, 10:33, 10:53, 9:21,
9:08, 9:00, 8:54, 10:00, 10:25
Location: Woodland Pines Subdivision
How I Felt: 9.5
When I took off, both knees were KILLING me. If you don't believe me, look at my pace for the first mile. My knees even looked swollen, but that may be my imagination. The pain started dissipating after the first mile. In fact, the faster I ran the less pain I felt.
This was one of those workouts where my only objective was to finish. Didn't concern myself with pace (except the 4-miles at marathon pace) or time. Coach Matt advised me to watch the amount of time I spend on "water breaks" as to not allow my heart rate to drop. So, every 1.5 miles I stopped for water and immediately hit the road again. The water breaks were in the area of 2 minutes or less. I think the slower pace helped, because it was an enjoyable run! Boy, am I glad to be out of that running slump.
Activity: Long Run
Mileage: 10 miles
Time: 1:40:09 -- 10:00 pace
Splits (left to right):
11:13, 10:38, 10:33, 10:53, 9:21,
9:08, 9:00, 8:54, 10:00, 10:25
Location: Woodland Pines Subdivision
How I Felt: 9.5
Saturday, August 12, 2006
Time Trial Pictures #1
For a closer/larger view, CLICK on the picture, then click the "expand to normal view" button on the bottom right side of the picture.
Time Trial Results
Met the Striders at Stratford High School for the first of two, one-mile time trials. On May 11, 2006 I ran my first time trial as part of Summer SMART training. My mile debut time: 7:09. The goal for today's run was a sub-7:00 minute mile. Would I be able to finally check off one of my running goals for 2006? I was worried because Keith's MonkeyBuddha said: Solution to your problem is to throw poop at it
Coach Steeve divided us among like abilities. Luckily I ran the first of three separate heats. One could reason that I had better conditions. Yeah, advantage to Bill! Coach gave me instructions for the following splits: 1:45 x 3 and 1:44 for the last lap. There were seven people in my heat. The very talented Joyce took the lead, giving me advantage number two. I managed to match her stride for stride for most of the mile. Joyce ROCKS!
At the end of the first lap the clock read 1:40. Two thoughts ran through my head. One was... I might be able to hold this pace and make a killer PR. Excitement overcame me when I overheard Steeeve yell "you're on a 6:40 pace". My second thought was I probably went out too fast and will regret it SOON. Well, the later was the correct assumption. I stayed in a state of confusion trying to predict my time at the 200 meter pole, where Chris was calling out times. Thanks Chris, you Rock!! I slowed down at 600 meters and it showed on the second complete lap. I don't remember the exact time, but I went from 5 seconds in the bank to OVERDRAWN in the matter of one lap. Joyce pulled away slightly on the second lap. My ever changing strategy was to hold the pace and just see what happens. As warned the third lap was tough. Lap number three was probably the least eventful though Joyce and I were much closer in distance. I didn't worry about predicting my times. I could see that Joyce was holding a solid pace and as long as I kept her close we would both have a good run. With 200 meters to go, the finish clock was in eye sight and it was rapidly approaching my goal. Honestly, I thought I had blown my opportunity. With the clock at 6:40+, I gave it all I had. Fortunately, I stopped the clock at 6:57. One-mile PR by 13 seconds. Yeah me!
Schedule: 2-mile warm up, abbreviated silly walks, strides, 1-mile time trial, and 2-mile cool down.
Lots of GREAT times out there. In fact, too many to mention. Everyone was a superstar today. This isn't a blanket term. There was a serious number of PR's and a couple first-timers. Must be nice when people like Steve B. run their first time trial and log a 6:11 mile!
Erin and Alison joined me at the track which lead to slacking on my warm up and cool down. Ok, it's wasn't their fault, but I was concerned with their boredom level. The warm up was shorted by a 1/4 mile and the cool down was 1/2 mile shy of the 2-mile mark. I picked up an extra mile as soon as I got home. Erin took some great pictures for your viewing pleasure. ENJOY!
Activity: Time Trial Run
Mileage: 5.3 miles, total
Time: 52:08 -- 9:50 overall pace
1.75 mile warm up - 18:04
1-mile Time Trial -- 6:57
1.50 mile cool down -- 16:00
1-mile mileage make-up -- 11:11
Location: Stratford High School
How I Felt: 9.5
Coach Steeve divided us among like abilities. Luckily I ran the first of three separate heats. One could reason that I had better conditions. Yeah, advantage to Bill! Coach gave me instructions for the following splits: 1:45 x 3 and 1:44 for the last lap. There were seven people in my heat. The very talented Joyce took the lead, giving me advantage number two. I managed to match her stride for stride for most of the mile. Joyce ROCKS!
At the end of the first lap the clock read 1:40. Two thoughts ran through my head. One was... I might be able to hold this pace and make a killer PR. Excitement overcame me when I overheard Steeeve yell "you're on a 6:40 pace". My second thought was I probably went out too fast and will regret it SOON. Well, the later was the correct assumption. I stayed in a state of confusion trying to predict my time at the 200 meter pole, where Chris was calling out times. Thanks Chris, you Rock!! I slowed down at 600 meters and it showed on the second complete lap. I don't remember the exact time, but I went from 5 seconds in the bank to OVERDRAWN in the matter of one lap. Joyce pulled away slightly on the second lap. My ever changing strategy was to hold the pace and just see what happens. As warned the third lap was tough. Lap number three was probably the least eventful though Joyce and I were much closer in distance. I didn't worry about predicting my times. I could see that Joyce was holding a solid pace and as long as I kept her close we would both have a good run. With 200 meters to go, the finish clock was in eye sight and it was rapidly approaching my goal. Honestly, I thought I had blown my opportunity. With the clock at 6:40+, I gave it all I had. Fortunately, I stopped the clock at 6:57. One-mile PR by 13 seconds. Yeah me!
Schedule: 2-mile warm up, abbreviated silly walks, strides, 1-mile time trial, and 2-mile cool down.
Lots of GREAT times out there. In fact, too many to mention. Everyone was a superstar today. This isn't a blanket term. There was a serious number of PR's and a couple first-timers. Must be nice when people like Steve B. run their first time trial and log a 6:11 mile!
Erin and Alison joined me at the track which lead to slacking on my warm up and cool down. Ok, it's wasn't their fault, but I was concerned with their boredom level. The warm up was shorted by a 1/4 mile and the cool down was 1/2 mile shy of the 2-mile mark. I picked up an extra mile as soon as I got home. Erin took some great pictures for your viewing pleasure. ENJOY!
Activity: Time Trial Run
Mileage: 5.3 miles, total
Time: 52:08 -- 9:50 overall pace
1.75 mile warm up - 18:04
1-mile Time Trial -- 6:57
1.50 mile cool down -- 16:00
1-mile mileage make-up -- 11:11
Location: Stratford High School
How I Felt: 9.5
Thursday, August 10, 2006
Era un bueno corre!
My title comes to you compliments of FreeTranslation.com. Translation: It was a Good Run!
This week has been rather miserable, until today. Somewhere, some how I lost the desire to run after Tuesday's failed session. Today started much the same. I even comtemplated skipping tonight's run. With some encouragement from my wonderful wife I met the Striders at Terry Hershey Park for Thursday night SMART training. I won't bore you with all the details, but after a short conversation with Steeve and Bessie I started putting the pieces of the puzzle together. Bessie and I ran together the last 3 miles and talked at length about my running slump. Bessie knew what I was going through, consequently she knew exactly what to say. The bottom line: I feel energized, both mentally and physically. Thanks Steeve and Bessie. You two Rock!
Schedule: 1-mile warm up, 1 mile at 10k effort, 1.25 mile recover with a "hill", 1 mile at 10k effort, followed by a 1.6 mile cool down.
I'm excited about Saturday's one-mile time trial. My time to beat is 7:09. What a great feeling it would be to go sub-7:00. I don't want to set the bar too high, but I'm hoping for a 6:59. If successful, I can check off one of my running goals for 2006. If I'm not successful we have another time trial in October.
Activity: Run
Mileage: 5.73 miles
Time: 54:16 -- 9:28 pace
Splits:
9:43, 8:33, 10:18, 9:17, 9:27, 6:58 (0.73 mile)
Location: Terry Hershey Park
How I Felt: 10
I'm sure HRB readers are looking at a calendar right now and wondering WTF! Well, we all have choices to make. I'd love to run the HRB vs. 7 Hill 5k challenge, but it does not fit into my current marathon training. Plus, I REALLY want to run the Strider time trial. You can ask most anyone who runs with me and HOPEFULLY, they will contest that I'm taking my marathon training very serious. My last time trial was May 11, 2006. I want to know what improvements I have made (if any). I will also be able to better gauge future performances.
Sorry HRB guys-gals. I wish you luck.
This week has been rather miserable, until today. Somewhere, some how I lost the desire to run after Tuesday's failed session. Today started much the same. I even comtemplated skipping tonight's run. With some encouragement from my wonderful wife I met the Striders at Terry Hershey Park for Thursday night SMART training. I won't bore you with all the details, but after a short conversation with Steeve and Bessie I started putting the pieces of the puzzle together. Bessie and I ran together the last 3 miles and talked at length about my running slump. Bessie knew what I was going through, consequently she knew exactly what to say. The bottom line: I feel energized, both mentally and physically. Thanks Steeve and Bessie. You two Rock!
Schedule: 1-mile warm up, 1 mile at 10k effort, 1.25 mile recover with a "hill", 1 mile at 10k effort, followed by a 1.6 mile cool down.
I'm excited about Saturday's one-mile time trial. My time to beat is 7:09. What a great feeling it would be to go sub-7:00. I don't want to set the bar too high, but I'm hoping for a 6:59. If successful, I can check off one of my running goals for 2006. If I'm not successful we have another time trial in October.
Activity: Run
Mileage: 5.73 miles
Time: 54:16 -- 9:28 pace
Splits:
9:43, 8:33, 10:18, 9:17, 9:27, 6:58 (0.73 mile)
Location: Terry Hershey Park
How I Felt: 10
I'm sure HRB readers are looking at a calendar right now and wondering WTF! Well, we all have choices to make. I'd love to run the HRB vs. 7 Hill 5k challenge, but it does not fit into my current marathon training. Plus, I REALLY want to run the Strider time trial. You can ask most anyone who runs with me and HOPEFULLY, they will contest that I'm taking my marathon training very serious. My last time trial was May 11, 2006. I want to know what improvements I have made (if any). I will also be able to better gauge future performances.
Sorry HRB guys-gals. I wish you luck.
Wednesday, August 09, 2006
Time to Push the RESET Button
I'm lost for words regarding last nights run. The scheduled run was delayed until after the Houston Strider meeting. I started at 11:30 pm. The schedule called for 4 miles with 4 x 30 second strides. The first two miles went good, the strides felt easy. In fact, I wasn't sweating much and my breathing was near normal. At two-miles I came inside the house for a drink of water and something happened. But I don't know what. I kept the water break under 1.5 minutes. Immediately after starting the remaining distance I felt like I had been hit by a Mack truck. I made it 1/2 mile and came to a complete stop. Sat of the curb for a minute and walked home. On the first half, everything felt normal, but after the water break I was tight and sore throughout both lower extremities. I'm still sore today. Seems weird at best.
Tomorrow's schedule calls for a tough Boot Camp "C" workout. I think it's best I lay off running today. It's not my style to skip a run. I'm hoping this is what my legs are asking for. I'd love any suggestions. It's still early and I COULD go run. My energy level is a 4 and my soreness level is an 8. Not conducive with a good run.
Activity: Easy Run
Time: ??
Mileage: 2.5 miles
Pace: ~ 9:50? My Garmin was acting weird also
How I Felt: See above comments
Location: Woodland Pines Subdivision
For more about last nights Strider meeting, see Steve and Vic's Blog post.
Here's my quick notes. Huge turn-out, Champ's Americana Rocks, yummy Cajun chicken sandwich with waffle fries, visit Houston Half for volunteer opportunities (Andrea along with the website has a list of volunteer opportunities), LOTS of logistics involved in a QUALITY race (7th year RD Barbara Shepard leading the way), WE NEED DOOR PRIZES and or "connections" for the K & L half (email me and I'll get you in contact with Rose), 1/2 way to our goal of forty Strider Cross Country relay teams, Astro tickets available for the last weekend home game (Strider outing), several new members in attendance (from my part of town, Kingwood!), Strider run-Bear Creek 10k/20k, the new Strider sound system is awesome, private details about "Steeve went boom" story, and of course....a bit of trash talking.
Tomorrow's schedule calls for a tough Boot Camp "C" workout. I think it's best I lay off running today. It's not my style to skip a run. I'm hoping this is what my legs are asking for. I'd love any suggestions. It's still early and I COULD go run. My energy level is a 4 and my soreness level is an 8. Not conducive with a good run.
Activity: Easy Run
Time: ??
Mileage: 2.5 miles
Pace: ~ 9:50? My Garmin was acting weird also
How I Felt: See above comments
Location: Woodland Pines Subdivision
For more about last nights Strider meeting, see Steve and Vic's Blog post.
Here's my quick notes. Huge turn-out, Champ's Americana Rocks, yummy Cajun chicken sandwich with waffle fries, visit Houston Half for volunteer opportunities (Andrea along with the website has a list of volunteer opportunities), LOTS of logistics involved in a QUALITY race (7th year RD Barbara Shepard leading the way), WE NEED DOOR PRIZES and or "connections" for the K & L half (email me and I'll get you in contact with Rose), 1/2 way to our goal of forty Strider Cross Country relay teams, Astro tickets available for the last weekend home game (Strider outing), several new members in attendance (from my part of town, Kingwood!), Strider run-Bear Creek 10k/20k, the new Strider sound system is awesome, private details about "Steeve went boom" story, and of course....a bit of trash talking.
Monday, August 07, 2006
Boot Camp "B" -- Solo
Missed Daniel Boone's debut as an official SMART Coach. Damn this J.O.B, it is always interfering with my running! Even though I was stuck at work, I made a valiant attempt at the workout alone. Everything went great AND I saw some positive results. Today I felt better with the Boot Camp regimen. You can bet your ass it's still tougher than nails, but everything clicked. Know what I mean? Coach Steeve would have been proud of my effort.
Schedule:
2-mile warm, silly walks, Boot Camp "B", 2-mile cool down
Activity: Run
Mileage: 5.86 miles
Time: 55:19 --
2-mile warm up: 20:32 -- 10:16 pace
5 x 600 meter intervals: 15:06 -- 8:08 pace
2-mile cool down: 19:41 -- 9:50 pace
Location: Humble Fire Department
How I Felt: 8
I omitted the skipping part of silly walks. If these guys caught me "skipping" around the fire station I would never live it down. Trust me, its a man thing.
Schedule:
2-mile warm, silly walks, Boot Camp "B", 2-mile cool down
Activity: Run
Mileage: 5.86 miles
Time: 55:19 --
2-mile warm up: 20:32 -- 10:16 pace
5 x 600 meter intervals: 15:06 -- 8:08 pace
2-mile cool down: 19:41 -- 9:50 pace
Location: Humble Fire Department
How I Felt: 8
I omitted the skipping part of silly walks. If these guys caught me "skipping" around the fire station I would never live it down. Trust me, its a man thing.
Sunday, August 06, 2006
Preventive 4-Miler + Bike
Schedule: 4 easy miles.
I took a couple proactive measures today in order to combat fatigue and injury. The first thing I did was set up a "Virtual Partner" on my Garmin 205. You can add any two variables you want and the watch will display two small runners and let you know how far ahead or behind you are. I set variables for distance and time, 4 miles and 39:45 respectively. The run wasn't as easy as I had excepted, but as planned, I was able to pace myself better. If you like trivia, answer this; Why did I choice 39:45?
The second preventive action I took was running at night. In recent training sessions, the sun has zapped all my energy. And then finally I did my legs a favor by running on the opposite side of the street. Same subdivision route, but a small twist to fend off injuries.
Earlier in the day I did a small bike ride. Nothing spectacular, but I enjoy the freedom of exercising in the middle of the day. The bike is the only means which allows mid-day training in early August, Houston nonetheless.
Activity: Easy Run
Mileage: 4.0 miles
Time: 39:34 -- 9:54 pace
Location: Woodland Pines Subdivision
How I Felt: 8.5
Activity: Bike
Mileage: 7.05 miles
Time: 36:13 -- 11.7 mph
Location: Woodland Pines Subdivision
How I Felt: 9
Weekly mileage ending 08.05.06: 34.44 Miles
I took a couple proactive measures today in order to combat fatigue and injury. The first thing I did was set up a "Virtual Partner" on my Garmin 205. You can add any two variables you want and the watch will display two small runners and let you know how far ahead or behind you are. I set variables for distance and time, 4 miles and 39:45 respectively. The run wasn't as easy as I had excepted, but as planned, I was able to pace myself better. If you like trivia, answer this; Why did I choice 39:45?
The second preventive action I took was running at night. In recent training sessions, the sun has zapped all my energy. And then finally I did my legs a favor by running on the opposite side of the street. Same subdivision route, but a small twist to fend off injuries.
Earlier in the day I did a small bike ride. Nothing spectacular, but I enjoy the freedom of exercising in the middle of the day. The bike is the only means which allows mid-day training in early August, Houston nonetheless.
Activity: Easy Run
Mileage: 4.0 miles
Time: 39:34 -- 9:54 pace
Location: Woodland Pines Subdivision
How I Felt: 8.5
Activity: Bike
Mileage: 7.05 miles
Time: 36:13 -- 11.7 mph
Location: Woodland Pines Subdivision
How I Felt: 9
Weekly mileage ending 08.05.06: 34.44 Miles
Saturday, August 05, 2006
8 Mile LR + 11 Mile Bike
Eight miles with SMART at Terry Hershey Park. The training schedule suggested a 2 mile warm up, 4 miles at marathon pace effort, and a 2 mile cool down. I need to learn how to slow down on my warm up and cool down. My marathon pace is 9:54 and this mornings overall pace was 9:12. The faster pace is great, but when it's time for the cool down I don't have anything left. My cool down pace felt like a 10:30++ pace. I'm still confused about that one. I truly felt like the pace was one notch above walking.
Coach Steeeve recognized the pace issue shortly after the warm up. I was running alone and as he passed me I heard, "You got a looong way to go, William". It felt like I dropped the pace back. Lord knows those small rolling hills were doing their part to slow me down, but the clock doesn't lie. If you take out the warm up and cool down, I ran sub-9:00 minute miles.
The run to Wilcrest is 8.5 miles. I lost nearly half a mile to a walk break at the 7.5 mile mark. Seems like I complain about everything, huh? One day I'm bitchin' about running too slow and the next day I'm running too fast. I just want to do everything right.
It will take awhile for me to do the core workout correctly. It's fun and I liked it, but its rough!
Activity: Long Run with Silly Walks & Core Workout
Mileage: 8.16 miles
Time: 1:15:02 -- 9:12 pace
Splits:
9:21, 9:12, 8:39, 9:02, 9:03,
9:02, 9:38, 9:35, 1:30 (0.16 mile)
Location: Terry Hershey Park
How I Felt: 8
Activity: Bike
Mileage: 11.05 miles
Time: 53:06 -- 12.5 mph
Location: Woodland Pines Subdivision
How I Felt: 9
Coach Steeeve recognized the pace issue shortly after the warm up. I was running alone and as he passed me I heard, "You got a looong way to go, William". It felt like I dropped the pace back. Lord knows those small rolling hills were doing their part to slow me down, but the clock doesn't lie. If you take out the warm up and cool down, I ran sub-9:00 minute miles.
The run to Wilcrest is 8.5 miles. I lost nearly half a mile to a walk break at the 7.5 mile mark. Seems like I complain about everything, huh? One day I'm bitchin' about running too slow and the next day I'm running too fast. I just want to do everything right.
It will take awhile for me to do the core workout correctly. It's fun and I liked it, but its rough!
Activity: Long Run with Silly Walks & Core Workout
Mileage: 8.16 miles
Time: 1:15:02 -- 9:12 pace
Splits:
9:21, 9:12, 8:39, 9:02, 9:03,
9:02, 9:38, 9:35, 1:30 (0.16 mile)
Location: Terry Hershey Park
How I Felt: 8
Activity: Bike
Mileage: 11.05 miles
Time: 53:06 -- 12.5 mph
Location: Woodland Pines Subdivision
How I Felt: 9
Friday, August 04, 2006
Goal Weight Poll
Ahhhhh, sweet recovery day.
My body weight has been under 200 pounds three days in a row! Now, I'm officially sub-200. If you've ever looked at my sidebar, you know my goal weight is 175 lbs and the time frame is 12.31.06. Here's your chance to tell me when YOU think it will happen:
My body weight has been under 200 pounds three days in a row! Now, I'm officially sub-200. If you've ever looked at my sidebar, you know my goal weight is 175 lbs and the time frame is 12.31.06. Here's your chance to tell me when YOU think it will happen:
Thursday, August 03, 2006
Second Boot Camp Workout
Another hard Boot Camp "A" workout. I assumed it might be easier today, wrong again.
Nothing against Coach Heather, the Houston Striders, or SMART Training, but this will probably be my last Rice University session. Hauling the bulky step bench, two-five pound hand weights, a jug of water, towel, and a yoga mat to and from my truck WAS NOT FUN (3/4 mile each way!). While this is a beautiful campus with a plush track, there wasn't a bit of shade until the end of the workout. Thank goodness I brought an 1 gallon jug of water. No hard feelings, I'm just better suited for the conditions at Terry Hershey and Memorial Park.
Job well done, Coach Heather. Thanks for all your hard work. Were you a Marine Drill Instructor in another life?... Just kidding, you're an excellent coach. Keep up the good work.
Activity: Run. Included Silly Walks, Strides, and Boot Camp-A
Mileage: 5.40 miles
Warm Up: 2-Miles: 10:20, 9:28
1 stride and 5 x 400 Intervals: 1.40 miles -- 7:53, 3:26 (0.40 miles)
Cool Down: 2-Miles: 10:13, 10:55
Location: Terry Hershey Park
How I Felt: 8
Nothing against Coach Heather, the Houston Striders, or SMART Training, but this will probably be my last Rice University session. Hauling the bulky step bench, two-five pound hand weights, a jug of water, towel, and a yoga mat to and from my truck WAS NOT FUN (3/4 mile each way!). While this is a beautiful campus with a plush track, there wasn't a bit of shade until the end of the workout. Thank goodness I brought an 1 gallon jug of water. No hard feelings, I'm just better suited for the conditions at Terry Hershey and Memorial Park.
Job well done, Coach Heather. Thanks for all your hard work. Were you a Marine Drill Instructor in another life?... Just kidding, you're an excellent coach. Keep up the good work.
Activity: Run. Included Silly Walks, Strides, and Boot Camp-A
Mileage: 5.40 miles
Warm Up: 2-Miles: 10:20, 9:28
1 stride and 5 x 400 Intervals: 1.40 miles -- 7:53, 3:26 (0.40 miles)
Cool Down: 2-Miles: 10:13, 10:55
Location: Terry Hershey Park
How I Felt: 8
Wednesday, August 02, 2006
Soreness = Slow Run
It was hard to get out the door tonight, but I'm glad I did. Nothing like a little muscle soreness to slow your run down. Not much else to say. The run went fine. I picked up the pace on the final mile so I could stay under the 10:00 minute per mile overall pace "streak".
Activity: Easy Run
Mileage: 6 miles
Time: 59:29 -- 9:54 pace
Splits:
10:06, 9:46, 9:49, 10:01, 10:02, 9:40
Location: Woodland Pines Subdivision
How I Felt: 9
Activity: Easy Run
Mileage: 6 miles
Time: 59:29 -- 9:54 pace
Splits:
10:06, 9:46, 9:49, 10:01, 10:02, 9:40
Location: Woodland Pines Subdivision
How I Felt: 9
Texan wins San Francisco Marathon
I've waited all week for someone to post the winner of the San Francisco Marathon. Since no one else has posted it, I'll do the honors of recognizing a fellow runner from the Lone Star State.
Here's the headline from Marathon Guide's web site:
The San Francisco Marathon - Jul 30 - San Francisco, CA Andrew Cook, 25 of Denton TX, unseated last year's San Francisco Marathon champion, winning the 2006 race in 2:26:46 - the fastest finish time in the race since 1999. This was Cook's first win at the marathon distance, though he qualified for the 2008 USA Men's Olympic Marathon Trials with his 2:19:48 finish at the 2006 Austin Marathon. Last year's winner Tony Torres, 36 of Cedar Glen CA, finished in second place in 2:32:40. Darren Benson, 32 of Pyrmont, finished third in 2:34:21. Julia Stamps, 27 of New York NY, won the women's race in 2:54:55. Stamps, a former Stanford University track star and three-time California State High School Cross Country champion, was also a first time marathon winner. Chloe Glare, 25 of Menlo Park CA, took second place for the women in 3:05:31, and Melanie Bos, 33 of Kelowna, finished third woman in 3:10:25.
Here's the headline from Marathon Guide's web site:
The San Francisco Marathon - Jul 30 - San Francisco, CA Andrew Cook, 25 of Denton TX, unseated last year's San Francisco Marathon champion, winning the 2006 race in 2:26:46 - the fastest finish time in the race since 1999. This was Cook's first win at the marathon distance, though he qualified for the 2008 USA Men's Olympic Marathon Trials with his 2:19:48 finish at the 2006 Austin Marathon. Last year's winner Tony Torres, 36 of Cedar Glen CA, finished in second place in 2:32:40. Darren Benson, 32 of Pyrmont, finished third in 2:34:21. Julia Stamps, 27 of New York NY, won the women's race in 2:54:55. Stamps, a former Stanford University track star and three-time California State High School Cross Country champion, was also a first time marathon winner. Chloe Glare, 25 of Menlo Park CA, took second place for the women in 3:05:31, and Melanie Bos, 33 of Kelowna, finished third woman in 3:10:25.
Tuesday, August 01, 2006
Opening Night
Yikes, opening night of SMART marathon training was TOUGH! Up to this point, most of my training has been mentally hard with a smaller emphasis on physical fitness-toughness. Everything changed tonight. I showed up with a fair mental game, but it didn't take long to realize that I needed much, much, more to get me through this workout session.
I struggled tonight. The numbers reveal that I went out too fast on my 2-mile warm-up run. During Boot Camp, we did a routine called "Squat Thrusts with Burpees". For some reason this particular exercise caused me A LOT OF LOWER BACK PAIN. Trying to "Deal" with the pain I focused on slowly moving through the motion, which enabled me to complete both sets of 12. I'm worried, because this was a "nerve-type-pain" and shot down the back of my legs.
Steeve, Barb, SMART Coaches: You all did an excellent job and it shined through tonight! I'm proud to be a part of the Third annual SMART Training Program. Let the fun begin!
Coach, I'll give you all I have and I promise NOT to quit you, but you owe me a 4-hour marathon. :-) Hope you don't mind me pinching your group picture.
Activity: Run. Included Silly Walks, Strides, and Boot Camp-A
Mileage: 5.52 miles
Warm Up: 2-Miles: 9:00, 8:52
2 strides and 4 x 400 Intervals: 1.52 miles -- 8:16, 4:38 (0.52 miles)
Cool Down: 2-Miles: 9:54, 9:53
Location: Terry Hershey Park
How I Felt: 8
For those of you wondering... I didn't make my PRE-SMART goal weight. I weighed 201 this morning. Who the hell knows what is going on. It's disheartening, but it won't keep me down.
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