FIT:
Yay-ah. 13.6 in 1:58:36, 8:43 ave. Pas mal. I didn't know if it would work, since I was pretty sore and banged up. 2 days of total rest fixed me up, though. Lots of sleep last night (11 hours, broken up by 4 hrs of cleaning the apt) helped as well. Work has been very busy, so it was good to have good excuses to take the time to recover anyways.
Nothing exceptional. 1pm-3pm, sunny. Nice weather... not hot, but shade was appreciated when I could get it. Took advantge of the water fountain 3x, which was easy, since I did one that section of the course 4x. Ate a serving of plums immediatey pre-run and 5 Jelly Belly sport beans during the run. Wore 3's w/ arch supports, which worked well. Oxysox and a visor. Shadowpak w/ the iTouch.
Afterwards, bought shoes from the local running store - they were on sale and a bit worn (says on the box "worn in the store only", but the treads are a little worn and fairly dirty, so I don't believe them at all, but they were good enough, and I only paid 1/3 of the original MSRP. Then, I used a massive 20% one-day only discount to get shades, new insoles, and a Vizipro rainjacket... splurged, but I've been eyeing those items for a looong time, and 20% is huge.
Splits> 9:07 b, 6:20 p short way, 7:39 c, 7:29 p, 7:27 b long way, 6:15 p short way, 7:33 c, 7:30 p, 7:39 b long way, 7:34 p long way, 7:36 c, 7:38 p, 6:14 b short way, 13:25 b to p to b, 9:02 car.
After the LR 6 days ago (11.734), I felt like I could do more b/c I took it easier than normal. It took a while to recover, though. Maybe it was the bike session. I only have 4.5+13.6 so far this week... 18.1. I'd like to get another 4 in tomorrow. We'll see how recovery goes. Oh yeah, also got calf sleeves for a low $10 today from TJMaxx. They work really well and keep my feet free while keeping the swelling down. The bike was an equivalent of 4, but I want the miles anyways.
FUN:
After a shower, went out again to Oktoberfest. Watched polka dancers and German musicians. Fun, and a good way to walk around some to help with recovery.
Saturday, October 2, 2010
Wednesday, September 29, 2010
Sep 29
FIT:
At work, I was feeling so fit to run. My legs had just enough soreness such that they were itching to run. By the time I got off work after nearly 12 hours, I was a bit drained. It would be more difficult to get out the door. Did it after a dinner that was fine but too big for 15 min before a run. Felt ponderous. Only 78 degrees in the gym, but it felt hotter than normal. Strange. The few miles I did felt like they lasted forever. The final part went by more quickly. Watched Hell's Kitchen.
n3's w/ stab (need to switch to arches), oxy. 4.5 in 38:27, 8:33 ave. Pretty slow and not even the 6.0 I had planned. At first, I was disappointed in myself for not nailing the workout, but you know what? I did what I could given what my body could handle. Yesterday's strength workout was no walk in the park, and it was on top of a bike session and the 11.7er. I did what I could, and that's good enough. Splits> 8:47, 8:44, 8:42, (27:06... wow), 8:23, 3:48 for 0.5.
At work, I was feeling so fit to run. My legs had just enough soreness such that they were itching to run. By the time I got off work after nearly 12 hours, I was a bit drained. It would be more difficult to get out the door. Did it after a dinner that was fine but too big for 15 min before a run. Felt ponderous. Only 78 degrees in the gym, but it felt hotter than normal. Strange. The few miles I did felt like they lasted forever. The final part went by more quickly. Watched Hell's Kitchen.
n3's w/ stab (need to switch to arches), oxy. 4.5 in 38:27, 8:33 ave. Pretty slow and not even the 6.0 I had planned. At first, I was disappointed in myself for not nailing the workout, but you know what? I did what I could given what my body could handle. Yesterday's strength workout was no walk in the park, and it was on top of a bike session and the 11.7er. I did what I could, and that's good enough. Splits> 8:47, 8:44, 8:42, (27:06... wow), 8:23, 3:48 for 0.5.
Monday, September 27, 2010
Sep 27
FIT:
Tough decision... get an extra, luxurious hour of sleep? run? (despite feeling a bit banged up from yesterday, I was excited for more. It's strange b/c yesterday, I thought about giving up the marathon and just specializing in the half, b/c it's far safer. I can do it w/o risking a stress fracture and having to take significant time off.) But today, I wanted to run. Things weren't moving smoothly in my general ankle areas, so biking seemed like a good alternative. But I was tired. I ate beyond satiation, trying to get energy... b/c I needed it? b/c I was just trying to stay awake? Anyway, too much. Decided to go for the bike.
12.1 in 50 min, 4:08/mi. 50 and not 60 b/c the gym was closing. But it was right on target... between the goal 45 and 60. It was really nice. Just listened to Marathon Talk a/b Barefoot Ted, w/ my eyes closed to give them a rest from screens, and pedaled away. It was nice. Turnover was really high at resistance 9. It was a good workout.
Plan for the rest of the week:
Mon - bike (45-60)
Tue - strength (60)
Wed - run 6.2
Thur - rest
Fri - run 4.0
Sat - rest
Sun - run 13.6
...something like that.
Tough decision... get an extra, luxurious hour of sleep? run? (despite feeling a bit banged up from yesterday, I was excited for more. It's strange b/c yesterday, I thought about giving up the marathon and just specializing in the half, b/c it's far safer. I can do it w/o risking a stress fracture and having to take significant time off.) But today, I wanted to run. Things weren't moving smoothly in my general ankle areas, so biking seemed like a good alternative. But I was tired. I ate beyond satiation, trying to get energy... b/c I needed it? b/c I was just trying to stay awake? Anyway, too much. Decided to go for the bike.
12.1 in 50 min, 4:08/mi. 50 and not 60 b/c the gym was closing. But it was right on target... between the goal 45 and 60. It was really nice. Just listened to Marathon Talk a/b Barefoot Ted, w/ my eyes closed to give them a rest from screens, and pedaled away. It was nice. Turnover was really high at resistance 9. It was a good workout.
Plan for the rest of the week:
Mon - bike (45-60)
Tue - strength (60)
Wed - run 6.2
Thur - rest
Fri - run 4.0
Sat - rest
Sun - run 13.6
...something like that.
Sunday, September 26, 2010
Sep 26
FIT:
Nice to nail a run today. Got to spend the weekend with my parents, went for a short hike yesterday. Took a nap after they left today. Then, through rain and wonderful 66 degree temps in the dying light, got in 11.7 in 1:46:14, 9:04. The distance is about 0.5 shorter than how I estimated a similar run months ago. Dunno if I mapped it wrong this time... time's slow, but I meant to go pretty slow. Keep it low risk as I just build up.
With the rain, the visor was key. Protected my shadowpak w/ the iTouch by pulling my shorts over it. Oh, I also brought Jelly Belly Sport beans (just ate 4 throughout... helpful, even in that small qty), which now come in a handy zipping bag. Since it also has the little slot for hanging in a peg in a store, I was able to loop it onto my belt. Wore 1224's w/ arches and oxysox. It started off a bit chilly with the temps and the rain, but it soon warmed up once I got going. Listened to the Marathon Talk podcast a/b Scott Jurek. The miles just kind of rolled by. Excellent. No real issues. I was initially concerned a/b a bit of a strained achilles left over from the 2mile race, but the run seemed to work it out, and it was not an issue. My right quad had gotten tight, but nothing serious. In the 2nd half, I noticed that I wasn't doing much knee lift at all, and that it was impacting my form. It takes less energy to do less knee lift, but it's ultimately worse for you, causing more injury.
Splits> 9:08 b, 6:26 p, 7:58 c (23:33... like 2 min slower than normal), 7:53 p, 6:41 b, 6:46 p, 7:57 c, 7:53 p, 7:49 long way to b (stopped at water fountain and drank maybe 15oz... thought about going the whole way w/o water, but why not drink if it's there... won't hurt), 6:38 p, 7:57 c, 7:30 p (sped up some, since it was getting dark and I just wanted to get back and was feeling good), 6:15 b (yeah, flying), 9:16 car. The last few miles were in super darkness, besides streetlights.
Nice to nail a run today. Got to spend the weekend with my parents, went for a short hike yesterday. Took a nap after they left today. Then, through rain and wonderful 66 degree temps in the dying light, got in 11.7 in 1:46:14, 9:04. The distance is about 0.5 shorter than how I estimated a similar run months ago. Dunno if I mapped it wrong this time... time's slow, but I meant to go pretty slow. Keep it low risk as I just build up.
With the rain, the visor was key. Protected my shadowpak w/ the iTouch by pulling my shorts over it. Oh, I also brought Jelly Belly Sport beans (just ate 4 throughout... helpful, even in that small qty), which now come in a handy zipping bag. Since it also has the little slot for hanging in a peg in a store, I was able to loop it onto my belt. Wore 1224's w/ arches and oxysox. It started off a bit chilly with the temps and the rain, but it soon warmed up once I got going. Listened to the Marathon Talk podcast a/b Scott Jurek. The miles just kind of rolled by. Excellent. No real issues. I was initially concerned a/b a bit of a strained achilles left over from the 2mile race, but the run seemed to work it out, and it was not an issue. My right quad had gotten tight, but nothing serious. In the 2nd half, I noticed that I wasn't doing much knee lift at all, and that it was impacting my form. It takes less energy to do less knee lift, but it's ultimately worse for you, causing more injury.
Splits> 9:08 b, 6:26 p, 7:58 c (23:33... like 2 min slower than normal), 7:53 p, 6:41 b, 6:46 p, 7:57 c, 7:53 p, 7:49 long way to b (stopped at water fountain and drank maybe 15oz... thought about going the whole way w/o water, but why not drink if it's there... won't hurt), 6:38 p, 7:57 c, 7:30 p (sped up some, since it was getting dark and I just wanted to get back and was feeling good), 6:15 b (yeah, flying), 9:16 car. The last few miles were in super darkness, besides streetlights.
Saturday, September 25, 2010
RACE REPORT: BMW Performance Classic 2-miler
My performance was below expectations, but it could still count as a decent workout, and it's fun to see new courses, especially when it's on the BMW Test Track.
This race was held on a Friday, after work, at 6:30pm, just 4 miles down from where I work. The t-shirt was very disappointing... like t-shirts ran through a bad photocopier, and it was just to print a very small, simple, and not particularly artistic logo. Oh well. Next time, I'll go with the no t-shirt option. It was 85 degrees, and after I warmed up a big, I doused myself in cold bottled water. It had an incredible cooling effect. Did dynamic stretching, strides, then race time.
I started near the front b/c I had big expectations - 6:30 pace. Didn't work out that way, though. Maybe the heat, maybe the energy lost during the workday/workweek, maybe yesterday's interval session. The course was kind of fun b/c it was the test track, which isn't like a big racing loop but with many curves and loops, so that they can test the car's performance. I heard that the mile split was very off, so I won't even bother to give it. It had a small hill.
Oh, I didn't wear a Garmin - figured that with the curves, it'd be inaccurate, and it felt heavy, and I thought that I may want to try a race with pacing by feel some time. One negative result: I did my finishing kick way too late b/c I thought that we may still have a ways to go. If I had my Garmin (and if I could trust it with the curves), I'd know that the end was close. I'll know better next year, though, assuming no course changes. So I finished knowing that I could've gone faster if I had kicked earlier, but no big loss. You learn at each race, and this one was just for fun.
Wore oxysox... felt hot. Usually doesn' t feel that way. Dunno. Left achilles a bit strained afterwards.
Afterwards, the winner of the race came up to me and asked if I wanted a coach. He had seen me run at the last race and even remembered seeing me with my sister and dad, haha. Got his card... I'll check out his website and prices and think about it.
This race was held on a Friday, after work, at 6:30pm, just 4 miles down from where I work. The t-shirt was very disappointing... like t-shirts ran through a bad photocopier, and it was just to print a very small, simple, and not particularly artistic logo. Oh well. Next time, I'll go with the no t-shirt option. It was 85 degrees, and after I warmed up a big, I doused myself in cold bottled water. It had an incredible cooling effect. Did dynamic stretching, strides, then race time.
I started near the front b/c I had big expectations - 6:30 pace. Didn't work out that way, though. Maybe the heat, maybe the energy lost during the workday/workweek, maybe yesterday's interval session. The course was kind of fun b/c it was the test track, which isn't like a big racing loop but with many curves and loops, so that they can test the car's performance. I heard that the mile split was very off, so I won't even bother to give it. It had a small hill.
Oh, I didn't wear a Garmin - figured that with the curves, it'd be inaccurate, and it felt heavy, and I thought that I may want to try a race with pacing by feel some time. One negative result: I did my finishing kick way too late b/c I thought that we may still have a ways to go. If I had my Garmin (and if I could trust it with the curves), I'd know that the end was close. I'll know better next year, though, assuming no course changes. So I finished knowing that I could've gone faster if I had kicked earlier, but no big loss. You learn at each race, and this one was just for fun.
Wore oxysox... felt hot. Usually doesn' t feel that way. Dunno. Left achilles a bit strained afterwards.
Afterwards, the winner of the race came up to me and asked if I wanted a coach. He had seen me run at the last race and even remembered seeing me with my sister and dad, haha. Got his card... I'll check out his website and prices and think about it.
Thursday, September 23, 2010
Sep 23
FIT:
Debated for a long time whether to run today.
1. Yesterday, I felt as if I might be getting a stress fracture on my left shin. Was depressed all day because of it. Today, the left felt better, but the stingy feeling (with slight aggrevation when you touch/press it) turned up on my right.
2. Felt very tired after work this week, every day this week. So I'd have an extended dinner, trying to eat more to perk myself up, when what I really needed was to sleep or something, not eat past satiation.
3. Race the next day, so don't want to drain myself.
So I didn't follow the schedule, and I slept from 8-4ish (felt luxurious), did some PT, did the dishes, slept for another hour and a half.
Today, the right shin thing... being tired after work... eating to try to perk up but not feeling satisfied... time was runnig out before The Office seasion premier would show. Decided to run. Was feeling sooooo blah that running could only make me feel better, as iffy as I was about it.
So 3.1 in 23:48, 7:41/mi. Intervals, as planned, although a day late. Maybe not the best idea the day before the race. It felt easier today than it has in the past, thouh. 1 mi warmup at about 7.1mph, then 4x[9.0mph for 0.25mi, 7.5mph for 0.25 mi], 0.1 mi to finish up. No real issues. Right shin felt a little funny still, but the footstrikes didn't affect it.
Not sure how long it takes to reap the benefits of a speed session, in terms of neuromuscular changes, v02max changes, muscular changes. In HS, it seemed to do wonders, although I don't remember if it was 2 days before or the day before... probably 2 days before races, that we did those sessions. We'll see how tomorrow goes.
3's w/ stab. Oxysox. It's going to be like 88 degrees tomorrow... ridiculous. Not sure if I'll wear oxysox tomorrow. so hot.
Debated for a long time whether to run today.
1. Yesterday, I felt as if I might be getting a stress fracture on my left shin. Was depressed all day because of it. Today, the left felt better, but the stingy feeling (with slight aggrevation when you touch/press it) turned up on my right.
2. Felt very tired after work this week, every day this week. So I'd have an extended dinner, trying to eat more to perk myself up, when what I really needed was to sleep or something, not eat past satiation.
3. Race the next day, so don't want to drain myself.
So I didn't follow the schedule, and I slept from 8-4ish (felt luxurious), did some PT, did the dishes, slept for another hour and a half.
Today, the right shin thing... being tired after work... eating to try to perk up but not feeling satisfied... time was runnig out before The Office seasion premier would show. Decided to run. Was feeling sooooo blah that running could only make me feel better, as iffy as I was about it.
So 3.1 in 23:48, 7:41/mi. Intervals, as planned, although a day late. Maybe not the best idea the day before the race. It felt easier today than it has in the past, thouh. 1 mi warmup at about 7.1mph, then 4x[9.0mph for 0.25mi, 7.5mph for 0.25 mi], 0.1 mi to finish up. No real issues. Right shin felt a little funny still, but the footstrikes didn't affect it.
Not sure how long it takes to reap the benefits of a speed session, in terms of neuromuscular changes, v02max changes, muscular changes. In HS, it seemed to do wonders, although I don't remember if it was 2 days before or the day before... probably 2 days before races, that we did those sessions. We'll see how tomorrow goes.
3's w/ stab. Oxysox. It's going to be like 88 degrees tomorrow... ridiculous. Not sure if I'll wear oxysox tomorrow. so hot.
Tuesday, September 21, 2010
Sep 21
FIT:
Making this quick, b/c I'm tired. 6.2 in 50:07, 8:05 ave. Have a good training plan for this week.
Mon - Strength
Tue - 6-7
Wed - 3 intervals
Thur - rest
Fri - 2 mi race
Sat - rest or 12
Sun - rest or 12
Got in my miles for today. 1224's w/ arches, pak w/ iTouch that I didn't use b/c I watched Biggest Loser, sox. Tread 1 degree, 79 degrees. Right TA got a little numb toward the end... nothing serious, didn't really notice til afterwards.
Splits> 8:20, 8:17, 8:09, 8:02, 7:59, 7:52, 1:26 for 0.2.
Making this quick, b/c I'm tired. 6.2 in 50:07, 8:05 ave. Have a good training plan for this week.
Mon - Strength
Tue - 6-7
Wed - 3 intervals
Thur - rest
Fri - 2 mi race
Sat - rest or 12
Sun - rest or 12
Got in my miles for today. 1224's w/ arches, pak w/ iTouch that I didn't use b/c I watched Biggest Loser, sox. Tread 1 degree, 79 degrees. Right TA got a little numb toward the end... nothing serious, didn't really notice til afterwards.
Splits> 8:20, 8:17, 8:09, 8:02, 7:59, 7:52, 1:26 for 0.2.
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