AM: 6M + 1 outdoor poop
PM: 7M (6xhill sprints and bounding) + 2 outdoor poops
I like turkey burgers. I like turkey burgers a lot. But if today is the end result of a meal consisting of two turkey burgers and macaroni and cheese count me out. Today must have been "Shit Day".
LINK
Oh, Marmaduke!
The 12 Greatest Video Games with Ridiculous Premises.
Thursday, June 07, 2007
Wednesday, June 06, 2007
Lets All Have Another Orange Julius
AM: 9M
Dragging a little bit this morning. I've had some soreness in the lower ab/groin area lately; most likely the psoas muscle. It felt a little more sore than normal, but as the run went on it got better. The weather continues to amaze.
LINK
Help keep Perfect Duluth Day in online
Listen, Bush knows what he's doing with that missile shield. See!
Dragging a little bit this morning. I've had some soreness in the lower ab/groin area lately; most likely the psoas muscle. It felt a little more sore than normal, but as the run went on it got better. The weather continues to amaze.
LINK
Help keep Perfect Duluth Day in online
Listen, Bush knows what he's doing with that missile shield. See!
Tuesday, June 05, 2007
Too Eager
AM: 6M
PM: 70 min :: 8M@ Tempo Pace +12 sec (5:28); 2M wm/cd :: 12M
I finally got my first workout in using the miles I marked along the River a week ago. Warming up I felt pretty loose, but unsure how the run would go. According to Daniels Running Formula my workouts should be based off a Vdot of 69 for now. That calls for a threshold pace of 5:16/mile. In the new edition of the book, however, he adjusts threshold pace based on how long the run(s) will last. For an 8 mile threshold run lasting 40-45 minutes he recommends adding 12 seconds per mile to the prescribed pace. That put me around 5:28/mile.
I ran down to Minnehaha Park and the Veterans Home loop to warm up and then hit the "starting line". I came through my 1/2 mile mark in 2:35. I figured I would be out fast as I tried to find the right pace/effort balance. I backed off a little over the next half-mile, but still came through 1 mile a little fast. My splits for the run:
1 - 5:16
2 - 5:30
3 - 5:18
4- 5:23
5 - 5:20
6 - 5:27
7 - 5:26
8 - 5:23
I was all over the place the first half of the run. It was hard to back off early on because I was afraid of making the workout too easy. Once I got in that rut it was hard to break out of it. Oh well, it is only the first workout. I'll try to do a better job of easing into the next workout. During the second half of the workout I attempted to focus on running as relaxed as possible. I kept telling myself I will need to run a little bit faster than this for a full marathon. Scary thought.
LINK
And to think, I just use mine for situps
"I am Mclovin" Can't wait for August 17.
PM: 70 min :: 8M@ Tempo Pace +12 sec (5:28); 2M wm/cd :: 12M
I finally got my first workout in using the miles I marked along the River a week ago. Warming up I felt pretty loose, but unsure how the run would go. According to Daniels Running Formula my workouts should be based off a Vdot of 69 for now. That calls for a threshold pace of 5:16/mile. In the new edition of the book, however, he adjusts threshold pace based on how long the run(s) will last. For an 8 mile threshold run lasting 40-45 minutes he recommends adding 12 seconds per mile to the prescribed pace. That put me around 5:28/mile.
I ran down to Minnehaha Park and the Veterans Home loop to warm up and then hit the "starting line". I came through my 1/2 mile mark in 2:35. I figured I would be out fast as I tried to find the right pace/effort balance. I backed off a little over the next half-mile, but still came through 1 mile a little fast. My splits for the run:
1 - 5:16
2 - 5:30
3 - 5:18
4- 5:23
5 - 5:20
6 - 5:27
7 - 5:26
8 - 5:23
I was all over the place the first half of the run. It was hard to back off early on because I was afraid of making the workout too easy. Once I got in that rut it was hard to break out of it. Oh well, it is only the first workout. I'll try to do a better job of easing into the next workout. During the second half of the workout I attempted to focus on running as relaxed as possible. I kept telling myself I will need to run a little bit faster than this for a full marathon. Scary thought.
LINK
And to think, I just use mine for situps
"I am Mclovin" Can't wait for August 17.
Monday, June 04, 2007
Seeking Something Softer
AM: 14M
Out and back to Lake Harriet again. I'm getting pretty familiar with this route, but it hasn't gotten boring yet.
The trail to Fort Snelling doesn't open again until June 29 so I haven't gotten to run down on Pike Island much. I've been craving some trail lately. If I was still in Duluth I would pretty much be running in one of three places everyday: Chester Bowl, Rock Hill, or Hartley Field. I think I might try to run out at Afton this weekend if I can make it work Sunday. Gotta dust off those Highlanders soon, I don't want to get blown away on the Appalachian Trail at JFK.
LINK
Who knew George Michael was so funny.
Don't mess with Dharma
New Harry Potter spoiler: date rape
Out and back to Lake Harriet again. I'm getting pretty familiar with this route, but it hasn't gotten boring yet.
The trail to Fort Snelling doesn't open again until June 29 so I haven't gotten to run down on Pike Island much. I've been craving some trail lately. If I was still in Duluth I would pretty much be running in one of three places everyday: Chester Bowl, Rock Hill, or Hartley Field. I think I might try to run out at Afton this weekend if I can make it work Sunday. Gotta dust off those Highlanders soon, I don't want to get blown away on the Appalachian Trail at JFK.
LINK
Who knew George Michael was so funny.
Don't mess with Dharma
New Harry Potter spoiler: date rape
Week of May 28 - June 3
Total Miles For Week: 95 (1908)
Long Run: 14M
The slacking is over for now. 18 weeks until TCM and theres lots of work to do in the meantime.
Long Run: 14M
The slacking is over for now. 18 weeks until TCM and theres lots of work to do in the meantime.
Not So Bad
AM: 11M
All things considered I felt pretty good today after a rough start. Yesterday I was a little light on the overall calorie intake. Consequently all I could think about the first couple miles today was food. I had that light-headed, empty stomach feeling. For some reason the longer I went the better I felt. Katie biked along as we ran over Lake St and up Summit to Ayd Mill Rd. It sure didn't seem that bad running that stretch of TCM course today.
LINK
Another Futurama "What If" scenario
The Facebook drinking game
All things considered I felt pretty good today after a rough start. Yesterday I was a little light on the overall calorie intake. Consequently all I could think about the first couple miles today was food. I had that light-headed, empty stomach feeling. For some reason the longer I went the better I felt. Katie biked along as we ran over Lake St and up Summit to Ayd Mill Rd. It sure didn't seem that bad running that stretch of TCM course today.
LINK
Another Futurama "What If" scenario
The Facebook drinking game
Saturday, June 02, 2007
Scratch That
AM: 3+M wm; 13.1 race (alternating marathon and tempo pace); 4M cd :: 20M
So perusing the internet at the end of the work day Friday I came across the website for the Heart of the City Half-Marathon in Burnsville today. For some reason I checked out the awards page and found that it was $300 for 1st place. Considering the scheduled volume for my workout today was 14M, I thought that it might be wise to make it worth my while not just physiologically, but monetarily as well. If it were only that easy. The first familiar person I saw as I was walking to the registration tent this morning was Chris. I think my first words were "Hey, workout day for you too?" Oh well, 2nd place still garnered $150. On the bright side I got to do some running with Chris and it ensured that I would keep this a workout effort, not a race.
So Daniels Running Formula "Elite" plan, first marathon workout:
2M easy
6M marathon pace (5:30)
1M tempo pace (5:15)
5M marathon pace
1M tempo pace
1M marathon pace
2M easy
Starting off I was in a good place: 5:30, 5:31, 5:24, 5:44, 5:36; 5:29 for the first 6M portion of the workout. The first three miles were primarily downhill so the effort was relaxed. I should have taken that 5:24/5:44 two mile stretch as a warning about the accuracy of the course/mile markers. I didn't feel my effort changed that much for those two miles and there weren't any major obstacles in the course to slow me down.
I was running pretty comfortably at this point, but the thought of picking up didn't seem so appealing as I approached the 6 mile mark. That changed once I picked up the pace. It was like a gun went off and I slipped into the faster pace almost immediately with relatively little effort. In my mind I focused on staying relaxed in both form and breathing. It was a beautiful day weather wise. They had predicted scattered showers for the morning, but now it was clear skies and rather warm. Miles 6-7: 5:13. I was very happy with the workout at this point.
Backing off at mile 8 I focused on slipping back into my marathon pace for the next 5 mile stretch. Up until now I felt like every thing was marked pretty accurately, but for the rest of the race? Uh-boy: 4:36, 6:57, 5:54, 4:42, 5:43. After the first two splits I just kept hitting the lap button for a little comic relief. With no way getting accurate info on pace I just monitored the effort to make sure that I was still in workout mode, not race mode.
Hitting mile ~12 I was supposed to pick the pace up again. The effort was harder, but my split at mile 13 was 5:29. I finished in 1:12:05 which is about 5:30/mile. So overall the pace was just a little slow, but then again if I can't trust the mile marks, what is my confidence in the accuracy of the course as a whole?
I want to take a second here to clarify that I'm don't want to give a negative impression of this race. It was a beautiful course and it was well run. I would definitely recommend it to anyone looking to do a new/different race. It is also for a very good cause. The Tender Hearts Foundation provides housing to homeless teens. A lot of them are kids who may or may not have graduated from high school, aren't going to college, and have been kicked out of their house at 18. It allows them to build save some money, build a credit history, and avoid hopping from couch to couch. And as far as I know it doesn't rely on any government funding.
Chris and I got in a relaxed cooldown and enjoyed the $6 all you can eat pancake breakfast. While we waited for the awards we lounged under the trees in the city center park. It was definitely one of those "It doesn't get any better than this" (Alas, we weren't drinking Old Milwaukee).
Took my cold bath when I got home. That is something I have been working into the routine, at least on the harder days. I feel it has been helping.
The only downer about today was not using those marks I worked on Thursday night. Next Sat we'll be in Duluth so I'll be running on Grandma's course. The next Sat I'll actually be racing the Bjorklund 1/2 marathon on Grandma's course, and the next Saturday may only be an easy long run. I hope somebody out there is using those marks. Oh wait, I just realized I'm doing a tempo run this coming week. Nevermind, it wasn't for naught.
LINK
Tender Hearts Foundation
"Kinda gamey." What a great line.
Not exactly Puff the Magic Dragon
So perusing the internet at the end of the work day Friday I came across the website for the Heart of the City Half-Marathon in Burnsville today. For some reason I checked out the awards page and found that it was $300 for 1st place. Considering the scheduled volume for my workout today was 14M, I thought that it might be wise to make it worth my while not just physiologically, but monetarily as well. If it were only that easy. The first familiar person I saw as I was walking to the registration tent this morning was Chris. I think my first words were "Hey, workout day for you too?" Oh well, 2nd place still garnered $150. On the bright side I got to do some running with Chris and it ensured that I would keep this a workout effort, not a race.
So Daniels Running Formula "Elite" plan, first marathon workout:
2M easy
6M marathon pace (5:30)
1M tempo pace (5:15)
5M marathon pace
1M tempo pace
1M marathon pace
2M easy
Starting off I was in a good place: 5:30, 5:31, 5:24, 5:44, 5:36; 5:29 for the first 6M portion of the workout. The first three miles were primarily downhill so the effort was relaxed. I should have taken that 5:24/5:44 two mile stretch as a warning about the accuracy of the course/mile markers. I didn't feel my effort changed that much for those two miles and there weren't any major obstacles in the course to slow me down.
I was running pretty comfortably at this point, but the thought of picking up didn't seem so appealing as I approached the 6 mile mark. That changed once I picked up the pace. It was like a gun went off and I slipped into the faster pace almost immediately with relatively little effort. In my mind I focused on staying relaxed in both form and breathing. It was a beautiful day weather wise. They had predicted scattered showers for the morning, but now it was clear skies and rather warm. Miles 6-7: 5:13. I was very happy with the workout at this point.
Backing off at mile 8 I focused on slipping back into my marathon pace for the next 5 mile stretch. Up until now I felt like every thing was marked pretty accurately, but for the rest of the race? Uh-boy: 4:36, 6:57, 5:54, 4:42, 5:43. After the first two splits I just kept hitting the lap button for a little comic relief. With no way getting accurate info on pace I just monitored the effort to make sure that I was still in workout mode, not race mode.
Hitting mile ~12 I was supposed to pick the pace up again. The effort was harder, but my split at mile 13 was 5:29. I finished in 1:12:05 which is about 5:30/mile. So overall the pace was just a little slow, but then again if I can't trust the mile marks, what is my confidence in the accuracy of the course as a whole?
I want to take a second here to clarify that I'm don't want to give a negative impression of this race. It was a beautiful course and it was well run. I would definitely recommend it to anyone looking to do a new/different race. It is also for a very good cause. The Tender Hearts Foundation provides housing to homeless teens. A lot of them are kids who may or may not have graduated from high school, aren't going to college, and have been kicked out of their house at 18. It allows them to build save some money, build a credit history, and avoid hopping from couch to couch. And as far as I know it doesn't rely on any government funding.
Chris and I got in a relaxed cooldown and enjoyed the $6 all you can eat pancake breakfast. While we waited for the awards we lounged under the trees in the city center park. It was definitely one of those "It doesn't get any better than this" (Alas, we weren't drinking Old Milwaukee).
Took my cold bath when I got home. That is something I have been working into the routine, at least on the harder days. I feel it has been helping.
The only downer about today was not using those marks I worked on Thursday night. Next Sat we'll be in Duluth so I'll be running on Grandma's course. The next Sat I'll actually be racing the Bjorklund 1/2 marathon on Grandma's course, and the next Saturday may only be an easy long run. I hope somebody out there is using those marks. Oh wait, I just realized I'm doing a tempo run this coming week. Nevermind, it wasn't for naught.
LINK
Tender Hearts Foundation
"Kinda gamey." What a great line.
Not exactly Puff the Magic Dragon
Friday, June 01, 2007
This Weather Is Ridculous
AM: 58 min :: 9M
At least the morning weather has been. There are no excuses to be found for not getting out the door these days and, fortunately, I'm not looking for any either. I included my marked miles 1.0-8.0 in the run today to estimate how accurate they are. It appears that they are pretty close, or at least not egregiously short. I think most beneficial part of this route will be the repeated experience of running up the Lake St/St Thomas hill portion of the course. I shouldn't lack for confidence on that stretch come race day.
LINK
"Do I look cool? Do I? Do I? Do I?"
Which is more embarrasing? You be the judge.
At least the morning weather has been. There are no excuses to be found for not getting out the door these days and, fortunately, I'm not looking for any either. I included my marked miles 1.0-8.0 in the run today to estimate how accurate they are. It appears that they are pretty close, or at least not egregiously short. I think most beneficial part of this route will be the repeated experience of running up the Lake St/St Thomas hill portion of the course. I shouldn't lack for confidence on that stretch come race day.
LINK
"Do I look cool? Do I? Do I? Do I?"
Which is more embarrasing? You be the judge.
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