Solid 87 running miles last week. But didn't lose any weight with holiday dinners / treats.
Will go low carb and add lots of walking miles next two weeks to see if I can shake a couple of lbs.
Monday, December 28, 2009
Sunday, December 27, 2009
Weekly Recap-4 weeks to Phoenix
Sunday
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.
Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Solid 20. Walked a couple extra.
Saturday
10 with 5 X 200 meter strides in morning.
7 at lunch.
4 at night. Added couple walking miles.
Friday
48 degrees, 36% humidity, 22 dew point. Been dreading 11 w/ 6 X 1000 VOmax all wk. Piece of cake. Felt like running on a cloud.
Thursday
Four durning lunch.
Planned not to gorge on traditional pasta & seafood Christmas eve dinner, but can't wait another year. Ate like a hog at madis gras.
Wednesday
Easy six durning lunch, walk another 2 to burn calories.
Technically off at night. Thought about walking / running another 6 to burn calories. But with the weather, I decide 8 hrs sleep more optimal.Tuesday
Easy 6, legs felt fine, breathing fine. But at 65 with 94% humidity, fells like running while covered in 40 weight motor oil.
Walked another 9 to burn calories.
Monday
Four during lunch.
Another 15 at night. Really strange; temperature back in 60s with South Wind. I was dreading this 15 miler, assume I would have to cut pace to get it in. Turned out to be effortless. Real piece of cake. Perhaps had half marathon on Saturday, with sub 7s all the way through, had a VOmax benefit.
Wlked a couple extra miles.
Really ate junk today. Been weak on diet about a week. Still 3 weeks till race week. Losing 2 more lbs very doable. 3 possible, 4 hard but could be done. Will try. That should make me happy for race day.
Wednesday, December 23, 2009
In the Stretch
Primo weather to finish off cycle, especially last hard week- VOmax (6
X 1,000) & 20 miler. Taper starts Monday.
X 1,000) & 20 miler. Taper starts Monday.
Yes, best shape ever, especially if I drop another 2 lbs. Running a
sub 1:30 half a milestone & good for confidence. But not quite where
I planned. I guess I'll have to start training for 2:50 to go sub 3:00.
Thursday- 61 / 41
Friday- 54 / 50
Saturday-61 / 49
Sunday-56 / 47
Monday-54 / 46
Tuesday/ 54 / 45
Wednesday-61 / 45
Thursday-57 / 51
Friday-61 / 48
Saturday, December 19, 2009
American Bank Half Marathon
Weather great, course flat. Solid PR 1:29:47, 2nd in my division and 9th overall.
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
It was great to go Sub 1:30 for the first time, but it was disappointing to barely do so. I was hoping to run about 1:27, maybe even 1:26. Those would be the minimum times I would need to indicate that I was ready to go for Sub 3:00 in full race.
My running mate John did note that I put in 25 miles, including some speed work, in the three days before the race. I appreciated his effort to put a positive spin on it, and perhaps I might have run 1, maybe even 2 minutes faster had I tapered. But still, that would have just put me at 1:28-high 1:27, not good enough.
Damn the torpedoes; I've been training to go Sub 3:00 and will finish out the next three weeks doing so. Come race day, if the weather is at all respectable, will give it a try. It's going to be painful ;(
Splits
01: 6:36
02: 6:48-Small Hill
03: 6:37
04: 6:39
05: 6:43
06: 6:47-Turnaround (6:42 average to the half)
07: 6:49
08: 6:54-Running dead into wind, cool yes, but felt the resistance
09: 6:57
10: 7:01
11: 7:06
12: 7:00-Knew it would be close, had to pick it up
13: 6:55-Gotta look good coming into finish
Wednesday, December 16, 2009
Weekly Recap-5 weeks to Phoenix
Sunday
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Really should have put in 6-8. But I knew full nights sleep would be almost as benefical. Wasn't hard choice. First day off no running in about a month.
Saturday
American bank half marathon
http://www.sub180.com/2009/12/american-bank-half-marathon.html
Walked another 5 at night to burn calories.
Friday
Easy four during lunch. Half marathon tomorrow gives me an excuse to carb up. And carb up I did!
Been strict on diet for 8 weeks, but finally cratered today, eating ton junk. But with race tomorrow, didn't want to risk being under energized :)
Thursday
General 7, walked a couple to burn calories.
Wednesday
5 during lunch. 9 w/5 x 600 VOmax at night. Added another 7 walking to burn calories.
Tuesday
5 at night. Added 5 walking miles to burn calories.
Monday
8 during lunch, and other 6 at night. Added four walking miles to burn calories.
Monday, December 7, 2009
Weekly Recap-6 weeks to Phoenix
Sunday
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
Four in the afternoon. Had 15 scheduled for the night after a long long long long, long long long long long day.
If I thought it would make a conditioning difference would of hit it. But it wouldn't, just being a general mid run. Only benefit would of been about 1/4 lb burned off.
But with 97% humidity and south wind, probably would put me in bad mood for next week's training. So taken as a whole, to bed early with a full 8 hrs sleep was best option.
Saturday
Hit the pavement for quick four miler. I took the six foot wide, nicely paved, Oso River path. Passed by three other joggers while headed out North. Toward the turn around point, a man was walking in my direction with his dog. He looked to be in his late 50s, and about 280-300 lbs.
He walked in the dead middle of the path, even though he saw me coming. When I got to within 5 yards, he pulled to the right; I was already to my far right. On the way back five minutes later, I came up behind him. He was again dead center in path. He heard me coming, turned around and looked at me, but this time did not move to the side.
I moved to the far left edge, an inch from the muddy grass. His dog leapt on me knocking off the path. Still off the path and at a trot pace, I snapped back, not loudly but directly, "Pick a side of the path!" He tightened up his entire body, and started toward me, "What did you say!!"
I stopped, turned and said angerly "Pick a side!" "Fuck you, you c**k sucking faggot!" he cursed back. He came at me and threw a weak ineffectual jab. I knocked it out of the air.
He kept comming, "Faggot, c**ksucker, d**k sucker, Come on! Come on!". I had to push him back three times. He kept at it, "Come on, hit me faggot! Hit me!"
I pulled back, turned to continue my run, at normal pace. He came after me about three steps and then stopped.
I was two hundred yards away and could still hear him. "Faggot, running cause you're a d**k sucker!"
For five minutes I blamed myself for saying something. But then, thought "His dog jumped on me. I didn't cuss or threaten, but shouted to move to a side." As a serious runner, I had a duty to the running community to stand up.
Friday
Solid 18, walked another 4 to burn calories.
Thursday
System shut down. Thought about doing 18, as weather was good. But knew it would be tough due to hard run yesterday. Sure enough by 4, my body told me I need sone rest / sleep more than running.
Stopped running at four, then walked a couple to burn calories. Went to bed early.
Wednesday
12 w/ 7 at LT. Added 6 more walking miles.
Tuesday
Six durning lunch nice easy pace. Added 4 x 800 meter moderate hills to break it up. Another six at night normal pace. 65 degrees with 94% humidity.
Added a couple of extra walking miles to burn calories.
Monday
It's getting to the point that I can tell you the relative humidity based on the labor of my beathing.
On the mill last night, thinking of going to 15, but knew it would be hard just due to the super high intensity of last week's recap. By 4 felt like I was running in soup. By 4.5, out. Knew humidity had to be 93-94%. Sure enough 94%.
Well, no worries. Weather turns good Wednesday. I'll make up difference.
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