Sunday, September 28, 2008

9/28/08

Note to self: No leftover chili for lunch the day before the marathon.

G.I. distress is fine, but throw in a devil wind, warm temperatures and a Garmin that decided not to turn on and you have the makings of a tough marathon run. I drove ten miles to the river path before I realized the Garmin was toast, so heading back wasn't an option. Luckily the river path has marks every 100 meters thanks to the University of Arizona's cross country and track teams, but between the darkness in the morning and the stretches of interrupted pavement (they can't really paint washboard sand) I was pretty well confused for my first 10 miles at a planned 6:45 pace. I knew from past runs where to turn around (I did the first half as an out and back to take the brunt of the wind for the first five), but as I came upon the marks I kept thinking they were wrong. One mark would seem too early and the next came too late, and it was only when I reached the turnaround at 32:10 that I realized I was running under 6:30 pace into the wind. I tried to slow down on the way back, but finally just settled in to a heart rate of 138-140, even though it was still ahead of pace. When I grabbed a drink and took a gel at 10 miles I was just under 1h05m, but there wasn't much I could do about it.

Since the wind was really picking up and blowing in one direction on the path, I decided to run the first two of the ten miles at 6 minute pace with the wind at my back, then turn around and run into the wind for five miles before letting the wind push me back home for the last three. By now it was light enough to see the marks on the path, so by adding two seconds to each 1600 I figured I would get an accurate reading on my pace for each mile.

Adjusted splits: 5:56(142HR), 5:58(152), 5:57(158), 6:00(159), 5:44(157), 6:03(159), 6:01(164), 5:54(164), 6:00(163), 5:42(164)

I pretty much ran by feel, and as expected the miles out of the wind (1-2, 8-10) felt much easier than the miles into the wind (the rest). Changes in terrain and various bridges and underpasses can explain some of the variation, but I did consciously slow a bit on the 6:03 mile after burning the 5:44. All in all it was a tough run, but I think if I'd had the same conditions today that I had yesterday I would have felt a bit stronger at the end. Still, it's a good run to have in the bank and a good end to the week:

Mo: 12
Mo: 5
Tu: 10.5
We: 12 w/10x1000 at 3:23
We: 6.2
Th: 6
Fr: 12
Sa: 11 w/7 at 5:52 pace
Su: 20 w/10 at 6 min pace
Total: 95 miles in 9 sessions

9/28/08
20 miles, 2h04m
Sleep: 7h 8/10
Legs: 7/10
Weather: 78 degrees, 54 dew-point, lots of wind

Saturday, September 27, 2008

Bottle it Up

Perfect weather, two nights in a row with eight hours of sleep, and light volume over the past two days made for some good numbers this morning. Check it out-


The plan called for seven miles at 5:52 pace, which was the same workout I did two weeks ago (9/13) on the river path with the Garmin. Even though I'm adding five seconds per mile to what the GPS reads on road runs, it's hard to directly compare the two workouts as I did this one by the stopwatch on the track. Still, each mile today felt like walking up and rolling strike after strike at the bowling alley. By the first 400 I could feel the heart rate and breathing firmly settled, and it was just a matter of staying calm and relaxed to keep things humming along in the zone.

...And yes, I fully realize comparing bowling to running shreds any remaining indie credibility I might have, but you already know I like Hall & Oates so wasn't that gone already?

The legs were still humming and light on the mile back to the house, but I resisted the temptation to add to the cool-down given the 20 miler with 10 at six minute pace tomorrow. I figure if I have anything left over it would be better to spend it then.

This is the first run this training cycle where I've felt like I stayed under my red-line at a pace equal to or faster than my planned marathon pace, so I'm giving myself and Mystery Coach a pat on the back. I'm hoping I can come out of tomorrow's run with the same feeling.

9/27/08
11 miles, 7 mile effort in 5:52(150HR), 5:51(153), 5:50(154), 5:49(154), 5:50(155), 5:49(155), 5:48(155), :36 second recovery to 120HR
Resting HR: 42 (a little high)
Sleep: 8h 9/10
Legs: 9/10 A little heavy on the warm up, then great
Weather: 68 and humid

Friday, September 26, 2008

One of my Favorite Days


The birthday girl (photo by Kiera)

Took an unplanned light day yesterday after staying out too late seeing My Morning Jacket perform. As a result the usual mid-week 16 miler turned into an easy 6, which gave me just enough time to bike Haiden to school. The usual evening time-vortex sucked away my chance for a double, and since I was feeling tired from a few poor nights of sleep I just considered it a wash.

This morning I woke feeling good and got in 12 miles early, which gave us plenty of time for Haiden to open presents. Tomorrow starts a difficult two days with back to back workouts, so hopefully the easy day yesterday and some good sleep will soak up before then.

9/26/08
12 miles, 1h23m, 6:55 pace
Sleep: 8h 9/10 (finally)
Legs: 8/10
Weather: 75 and humid again

9/25/08
6 miles, 42m, 7:05 pace
Sleep: 4.5h 2/10
Legs: 5/10 (see line above)
Weather: windy, sunny, hot (didn't enjoy this)

9/24/08 pm., easy 6.2 with the gang, very slow

Wednesday, September 24, 2008

9/24/08

Today I figured out which shoes I won't be wearing come marathon morning. I gave the new Asics Hyperspeeds a go for my workout on the track, but between the very low heel height, the minimal padding in the forefoot and a less-than-perfect fit I decided that these shoes should probably top out at 10 miles of racing. Tonight I'll try out the Asics Banditos, but what I'm really looking for are two shoes that don't exist anymore (the old XI version of the Asics DS trainer and the extinct Asics Ohana Racer). While I'm listing off shoes I want but can't get, I might as well add the last incarnation of the Hyperspeed, since it fit me much better, had a slightly higher heel and more forefoot cushioning. Yes, I'm living in the past.

Now where was I before I started complaining? Oh yes, on the track for 5-10X1000, one every five minutes with a goal pace of 3:24-3:30 (with a little leeway), and a plan to surge from 700-900 meters before coasting in. I was told by Mystery Coach to stop once the effort matched how I felt at 2.5 miles into a 5K. Usually my eyeballs are dragging on the ground by that point, so I figured I would probably get all ten in.

3:22, 3:22, 3:24, 3:23, 3:23, 3:22, 3:23, 3:22, 3:23, 3:23

The workout really seemed to go well. Typically I'd hit the first 400 very relaxed in 1:20-1:21, then I'd ease up just a little until I surged from 700-900 before easing to the line. As the reps progressed I started getting a bit more ahead of schedule at the 600 mark, so I started cutting the surges a little earlier and worked on form for the last 200. The lungs never complained, and the legs didn't seem to feel the load until the eighth rep. Even at that point it seemed more a case of the calf muscles and quads getting used to the new shoes, as the paces didn't dip.

All in all I was happy with the day, especially since this was the first higher volume speed workout I've done since May.

9/24/08
12 miles, 1h11m?, w/10x1000 on 5 minutes in 3:22, 3:22, 3:24, 3:23, 3:23, 3:22, 3:23, 3:22, 3:23, 3:23
Sleep: 5h 5/10 Ugh
Legs: 8/10 Good
Weather: 70 degrees and pleasant

Tuesday, September 23, 2008

9/23/08

Just laying low and staying out of trouble after the Saturday-Sunday back to back workouts.

9/23/08
10.5 miles, 1h12m, 7:03 pace
Sleep: 7h, 7/10
Legs: 7/10
Weather: Fine

9/22/08 pm., 5 miles, 37m, 7:29 pace

9/22/08
12 miles, 1h24m, 7:06 pace
Sleep: 6.5h 6/10
Legs: 7/10 (Little tired at the end)
Weather: Nice

Sunday, September 21, 2008

9/21/08

Mystery Coach laid out an interesting long run today which included 7 miles at 6:10-6:15 pace...with a twist. After each mile I was told to spend a half mile gradually accelerating up to my maximum "relaxed" speed before immediately heading into the next 6:10-6:15 mile. It took my legs a few miles to come to grips with the fact that the 6:10-6:15 miles were actually the "recovery" part of the run, but after about four miles I seemed to settle in fairly comfortably. I didn't blow the doors off any of the 1/2 mile sections, but I did seem to get down to below 5K pace for at least a tenth of a mile or so by the end of them. I still seem to not have much top end at the moment, but it's hard to really dig in full-bore when you know you have several more miles at close to marathon pace ahead of you during a run like this. All in all it was a fun and challenging run, though I regretted getting a late start on it since it's heating up around here again. I spent the evening before at what I guess I can call band rehearsal, though there's only two of us at the moment. Getting to bed at midnight doesn't go along well with a 5am wake up for a tough long run.

Another week down:
Mo: 10 easy
Tu: 12, 4
We: 13 w/preliminary speed, 6
Th: 16
Fr: 12 easy (felt bad)
Sa: 12 w/7 around 5:56 pace
Su: 18 w/10.5 mile effort alternating 6:10-6:15 miles w/.5 mile acceleration
Total: 104 in 8 sessions

9/21/08
18 miles, 1h54m, 6:23 pace, 7 alternating mile/half mile paces of: 6:12/5:52, 6:11/5:41, 6:12/5:42, 6:10/5:43, 6:05/5:38, 6:10/5:45, 6:11/5:39
Sleep: 4.5h 4/10
Legs: 8/10
Weather: 78 degrees and dry

Saturday, September 20, 2008

Chart It



It was a civilized morning on the track, with slower runners yielding the inside lanes and everyone saying "good morning" to each other (and nary a dog to be found).

Mystery Coach backed down the 7 mile effort to 5:58 pace today, so I was able to cruise fairly comfortably through the run. The legs did feel a little heavy for the last mile, but after feeling sick to my stomach Thursday night and having a slow, shaky run on Friday I chalked it up to my system just being a bit stressed by either a bug or too much barbeque. The new Garmin is a royal pain in the butt when it comes to switching screens to find how long it takes for my heart rate to get back to 120, so I gave up and did it the old fashioned way at 1:40 and I was already at the recovery number.

In comparing the runs over the past five weeks it seems I'm slowly reaching a heart rate equilibrium at 5:56 pace or slower, which is a good sign. As I've mentioned before, I'd feel much better about a goal pace of 5:54 or so if I felt I could run that and keep my heart rate at or below 160 for the first hour of the marathon. As last week showed, however, I still rocket past a 160HR when I drop the pace to 5:50 or so for 30 minutes. Mystery Coach's 5:58 guideline for today was probably a very astute assessment of my current redline, as shown by the results today and on 9/5.

As I mentioned above, yesterday's run was simply damage control. As I drove into town to see Liam Finn play (Neil Finn of Crowded House's son), my stomach started revolting and I felt a wave of fatigue come on. I made it through an early show for a different band at another club, but I ended up just driving home before even making it to the Finn gig. A rough night followed, so for the run the next morning (Friday) I decided to go as slow as I could. Sticking it out for 12 instead of calling it at 8 or 10 was probably a little dumb in hindsight, but by the afternoon I was feeling right again.

Tomorrow's long-ish run should be interesting after getting the email from Mystery Coach. I'll let you know how it goes.

9/20/08
12 miles, 1h17m, 7 mile effort in 5:55(150HR), 5:57(154), 5:56(155), 5:56(158), 5:57(156), 5:55(156)
Sleep: 7h 8/10
Legs: 8/10
Weather: Nice

9/19/08
12 miles, 1h28m, 7:24 pace
Sleep: 6h 5/10
Legs: 5/10 (Blah, coming off a bug or something)
Weather: No complaints

Thursday, September 18, 2008

Fighting Legs

Michael recently asked, "How are you feeling about your marathon training this go around? Have you looked back and compared to where you were at this stage in your last preparation?"

Well, at this time during the last build I had just decided to run an "easy" marathon race six weeks out from my goal marathon. I won't be making that mistake again. I guess my feelings about my fitness at this point are fairly close to how I felt last time around, which is that I feel I can certainly take a beating, but I can't necessarily give a beating.

What I mean is that the legs feel like they're finally trained enough to stand up to difficult circumstances (like a 24 miler or a tough workout), but they're not quite to the point where they can dish out the sort of punishment necessary to break new ground in the form of a marathon PR. There's enough confidence and fitness to give a wry smile when 16 miles are on the docket, but I'm feeling it at 12 miles and staring at another two miles of uphill before the remaining road levels out (this morning). I can finish the run, I can do the workout, and I can usually manage the paces, but the questions of how much each effort takes out of me and how much stronger each run makes me still remain.

I don't feel like I'm topping out yet (in spirit or in effort), and I'm thankful to still have 6 1/2 weeks of training ahead of me to fine-tune and hopefully grab that last 3-4% I need to get down around 2h35m for the marathon. Mystery Coach is micro-managing the workouts during these last 10 weeks with what appears to me to be more of an eye on my recovery and adaptation than the actual times of the workouts (Axiom Number Two, anyone?) Until now the efforts have been fairly few and far-between, though it looks like the screw will get turned a bit starting next week. With this approach I'm finding myself looking forward to the remaining efforts, which is where I want to be, instead of just looking forward to the hard training being over.

9/18/08
16.5 miles, 1h52m, 6:54 pace
Sleep: 7h 8/10
Legs: 7/10 (Rallied at the end)
Weather: 67 degrees, 55 dew-point (perfect)

9/17/08 pm., 6.2 miles in 42:30, felt easy

9/17/08
13 miles, 1h29m, 6:53 pace, w/3x2 minute surges, hilly run up Sabino Canyon
Sleep: 7.5h 7/10
Legs: 7/10

9/16/08 pm., 4.25 miles at 6:45 pace (downhill all the way to pick up my car)

Tuesday, September 16, 2008

9/16/08

9/16/08
12 miles, 1h22m, 6:56 pace
Resting HR: 39 (back to normal)
Sleep: 7.5h 8/10
Legs: 6/10 Still a little heavy
Weather: 71 degrees, 55 dew-point

9/15/08
10 miles, 1h11m, 7:06 pace
Sleep: 7h 7/10
Legs: 6/10 Heavy
Weather: 74 degrees, hella-windy

Just marking time for a few runs while I recover from the long run. The legs felt pretty flat on Monday, but running into a devil wind for most of the morning seemed to exacerbate the discomfort. Today's run went better, but I still didn't have too much snap in my step. I'm hoping for a second run today, but unfortunately it will be whatever distance it is between my work and the repair shop where our car is getting getting new brakes.

Sunday, September 14, 2008

9/14/08

9/14/08
24 miles, 2h46m, 7:01 pace
Resting HR: 42 (still a little high)
Sleep: 7h, 6/10 (still getting multiple wake-up calls from the kids)
Legs: 9/10 Felt like I was holding back the whole way
Weather: 68 degrees, 55 dew-point (So nice)

Very nice long run with the gang today. I was a little flat during the first 6 mile loop, but after picking up Scott for the second part of the run I just kept feeling better and better. This was a hilly one around my neighborhood, but I felt strong on all the uphills. It was really nice to still have some energy left in the legs even during the final few miles. This ended a good week:

Mo: 13 w/preliminary speed bursts
Tu: 13 w/7 miles of cruise intervals
We: 10, 6
Th: 14 easy
Fr: 12 w/preliminary speed bursts
Sa: 10 w/7 at 5:50 pace
Su: 24
Total: 102 in 8 sessions

I'm off for a drive up to Phoenix to see a Diamondbacks game, woohoo!

Saturday, September 13, 2008

Mike Learns a New Trick



While I couldn't get my Mac to agree with Ewen's cool graphing program, I finally figured out how to do one of these on my own. Yes, I'm pathetic with computers.

Mystery Coach has been assigning a seven mile effort on the day before my long run each week, so I figured it might be time to compare the last four (including the workout this morning). 8/23's run was supposed to be at a constant 155 heart rate, 8/27 was planned as 6:10 pace or faster if I felt like it, and 9/5 called for 6-flat pace. Today's run was our first try at hitting Mystery Coach's marathon pace minus 10 seconds pace of 5:52.

I felt quite good during the first half of the run along the river path, and I kept finding myself a bit ahead of schedule on the paces before easing off. During mile five I could feel the effort, but knew that I'd survive without draining the tank too much. With that being said, miles six and seven felt tougher than I feel they should have. I could feel I was over the red-line (or my maximum steady-state) for both of these miles, and chances are I crossed over somewhere towards the end of mile five.

Comparing the numbers above is a bit of an apples to oranges affair, but I do notice some trends. During the past three weeks the heart rate seems to have stabilized around 6 minute pace, which is good news if I want to run the same old 2h37m marathon in two weeks. Luckily for me, though, I still have seven more weeks until the NYC marathon. This means five more weeks to fine tune things, and even if the gains during the upcoming weeks slow under the increased volume I should still find myself ahead of where I was going into the Phoenix marathon in January.

9/13/08
10 miles, 1h01m, 7 mile effort at 5:49(151HR), 5:51(155), 5:48(157), 5:50(159), 5:50(162), 5:49(165), 5:50(167)
Sleep: 7.5h 6/10 ("Honey, is there a law against tying children in their beds?"
Legs: 8/10
Weather: 68 degrees, 58 dew-point

9/12/08
12 miles, 1h21m, 6:51 pace, 2/2x45 second bursts, 2x2 minute bursts (long recoveries)
Resting HR: 42
Sleep: 8h 8/10
Legs: 7/10
Weather: 65 degrees, 65 dew-point

Thursday, September 11, 2008

9/11/08

9/11/08
14 miles, 1h38m, 6:54 pace, 140HR
Resting HR: 47 (Way high)
Sleep: 7.5h 8/10
Legs: 7/10
Weather: 69 degrees, 65 dew-point

9/10 pm., 6.2 miles in 43 minutes, felt easy

9/10/08
10 miles, 1h11m, 7:07 pace
Sleep: 5h 4/10
Legs: 5/10 (see line above)
Weather: 76 degrees, 60 dew-point

Tuesday's workout tired me out a bit more than I thought it would, but instead of hitting the sack early that evening I ended up going to see Squeeze after Kiera won tickets by calling in to a radio contest. Yes, I fully realize any shred of indie cred I used to have has vanished after blogging about seeing Squeeze, Ringo Starr and Hall & Oates over the past few years. Thanks to Duncan's recommendation I did catch Wolf Parade though (apparently he just saw them too).

Anyway, the combination of the workout on Tuesday and a very short night of sleep following it made Wednesday's morning run a dragging slog of sorts. I had originally planned on running 16 miles, but I just never settled in and kept finding myself wishing was done. The legs felt tired and the motivation just wasn't there, so rather than forcing it I called it at 10 miles. The evening run with the group went much better, probably because of a quick shower beforehand that dropped the temperature down into the 80's.

This morning I didn't feel great upon waking, and I was surprised to find my heart rate up at 47BPM, much above the 38-39 I've been at for the past few weeks. I decided I decided to just run easy for as long as I felt good, which ended up being 14 miles. I brought along the heart rate monitor, but the readings were about normal with a 140 average for the run. This morning's data could just be an anomaly, but combined with my general irritability over the past few days and my lack of good sleep I think it's safe to say I'm a bit behind in my recovery. Hopefully a good night's rest and an easy run tomorrow will put me right for the weekend runs.

Tuesday, September 09, 2008

9/9/08

9/9
13 miles, 1h25m, workout
1 mile 6:04 (2min), 1 mile 6:02 (2min), 1 mile 5:59(2min), 1200 in 4:23(1min), 800 in 2:52(1min), 1 mile in 5:42(2min), 1 mile in 5:42(2min), 1 mile in 5:41
Sleep: 6.5h 6/10
Legs: 7/10 A little fatigued but plenty for the workout
Weather: 76 degrees, 59 dew-point

9/8/08
13 miles, 1h31m, 7:03 pace, w/2x45 second bursts, 2x2 minute bursts (long rests)
Sleep: 6.5h 6/10
Legs: 6/10 A little fatigued
Weather: 75 degrees, 57 dew-point

9/7/08
12 miles, 1h25m, 7:05 pace
Sleep: 6.5h 6/10
Legs: 8/10
Weather: 73 degrees, 58 dew-point

Today's workout (top) is about as close as I get to cruise intervals under Mystery Coach's tutelage. The marathon pace workout this weekend switches to MP-10 seconds, which will mean running at 5:52 pace or so for 7 miles. This workout got me down to that pace (and faster) with the benefit of some short rest intervals. I still seemed to have a little fatigue left in the legs, but the lungs really responded well to the workout. No heart rate data to work with, but we'll have to survive. This was a continuous run where I jogged in the outside lane during all the recovery intervals, which meant almost 9 miles of spinning around the track. I think I'll give the oval a break for at least a few days.

Yesterday's run was a pleasant 12 miles with some preliminary speed thrown in, and while it wasn't too taxing I just never made it to the gym for a second run. Sunday's run to end the week was another uneventful 12. Here's how last week went down:

Mo: 11 (8 mile race)
Tu: 12
We: 16, 6
Th: 10 (preliminary speed), dragged a bit
Fr: 11 w/7 around 6min pace
Sa: 18 w/10 at 6:38 pace then 7 around 6min pace
Su: 12
Total: 96 in 8 sessions

The miles were down again for the second week, but considering the race on Monday and the workouts on Friday and Saturday I'd say the overall volume was probably the most I've done this build.

Saturday, September 06, 2008

Coming Around

Today's run was the second half of Mystery Coach's famous back to back workout. After seven miles around current marathon pace yesterday, I tried for ten miles steady plus seven more miles at 6:10-6:15 pace this morning. The coach gave me some leeway to shift the paces according to how I felt, and as luck would have it I felt GOOD.

The first ten was slated for 6:35-6:40 pace, and it took some monitoring to keep to what eventually ended up being 6:38 pace. The legs wanted to go a little faster, but thinking ahead to the next seven miles kept them relatively in check.

I decided to break the seven mile effort into four segments: 3 x 2 miles then 1 x 1 mile, run continuously of course. The first two breezed by in 12:07 and felt very easy, probably because of the net downhill. Miles three and four went by in 12:12, and it took a little bit of concentration to keep on pace. Miles five and six turned uphill about half-way through, and while I could feel the heart rate climbing a bit it felt good to dig in a little (12:02). I suffered the uphill on mile six en route to the track to run the last mile, where I ignored the pace and just tried to feel the effort. Again I could feel the heart rate bump up a little, but it felt good to finish the effort feeling strong with a 5:50.

When I stepped off the track I waited for my heart rate to drop to 120, but for some reason it seemed to stick at 125 from about 60 seconds all the way to 1:50, when it finally fell to 120. This might have a been a techno-glitch, but I guess it's something to note.

During the one mile cool-down back to the house I contemplated adding two more slow miles to even out the run at 20, but after thinking about the effort today, plus yesterday's run and the race on Monday I just headed home to start recovering.

I feel like I've gained a bit of a bump in fitness over the past two weeks, so it's going to take some good planning to keep the upward trajectory without overdoing it. I think I can hear Mystery Coach crunching the numbers right now from his undisclosed location.

9/6/08
18 miles, 1h55m, around 6:23 pace
10 at 6:38 pace (148HR), then 2 miles in 12:07(147HR), 2 in 12:12(153), 2 in 12:02(157), 1 at 5:50(161), 1:51 to 120HR (stuck at 125 for almost a minute)
Sleep: 7h 8/10
Legs: 8/10
Weather: 75 degrees, 48 dew-point

Friday, September 05, 2008

9/5/08

9/5/08
11 miles, 1h11m, 7 mile effort in 5:59(151HR), 5:59(150), 6:00(151), 5:59(153), 5:57(154), 5:59(154), 5:58(153), :50 seconds to 120HR
Resting HR: 38
Sleep: 7h 7/10
Legs: 7/10 Touch of soreness deep in low-quads and calf muscles
Weather: 71 degrees, 55 dew-point (getting much better)

Some good data on the heart rate front this morning, though I'm guessing it probably has as much to do with the improved weather as any improvement in fitness. The past few marathon pace runs have been on hot and humid days, so today's excellent conditions were a pleasant surprise. Don't think I'm too lucky here though, as it's still getting up to 98 or 100 degrees each afternoon.

Mystery Coach suggested 6 minute pace for 7 miles today, and I decided to hit the track to get some Garmin-free (read: accurate) data. I've been a bit concerned about the heart rate drifting too close to (or into) the 160's during these efforts, so today's results were a good surprise (see above). I felt good, though not particularly fresh throughout the effort, and the only hitch seemed to come at a bit past three miles when I seemed to start breathing a bit heavier. This seems to correspond with a bit of a jump in the heart rate that remained through the rest of the effort. The recovery to 120 after the effort definitely felt better, though again I think the cooler conditions played a major role.

While the miles for the week are taking a hit, it felt good to take yesterday easy in light of today's run and the 17 miler with 7 around marathon pace on the books for tomorrow. As the coach mentioned, there really aren't all that many workouts on the calendar for the remaining weeks, so I'm trying to do a bit more to ensure I'm ready for an effort when the day comes.

Thursday, September 04, 2008

9/4/08

9/4/08
10 miles, 1h10m, 7:02 pace w/2x :45, 1x2min, 2x :45 bursts
Resting HR: 38
Sleep: 7h 7/10
Legs: 6/10 Kind of dragging
Weather: 76 degrees, 59 dew-point

9/3/08 pm., 6.2 miles easy

9/3/08
16 miles, 1h53m, 7:03 pace
Sleep: 6.5h 6/10 (woke up tired)
Legs: 6/10
Weather: 75 degrees, 60 dew-point

It seems I might have dragged my recovery from the race out longer by over-doing the miles yesterday, so I took the advice I usually give others and cut my run short today. There's no specific pain to speak of, other than some usual low-grade soreness from the race on Monday. However, I just didn't feel much like pushing hard through the preliminary speed during the run, which I took as a sign that I just needed to back off a little.

Tuesday, September 02, 2008

9/2/08

Results are up for the Saguaro 8-mile race I ran yesterday. Temperatures were low, but the humidity was stifling; so much so that we were actually running through a misty fog at the course's lowest points. This is the hilliest race I've ever done, and while it's a ton of fun it's also a real leg-breaker.

I managed to knock 44 seconds off my PR, which was set last year during my run-up to Twin Cities. As I've gotten into the second half of my 30's (I'm 37 now), the PR's haven't come nearly as quickly or as often, so I enjoy bagging one when I can.

I collected splits, but decided beforehand to just run as hard as I could without checking on my progress over the miles. I could definitely feel the boost some of the turnover workouts have given me during the early downhill portions, but when the road finally tilted down during the last few miles I just didn't have the strength or energy left to really take advantage. I'm hoping the next month of training will take care of that to some degree, as it felt like I was really moving in slow motion towards the end.

This morning was an easy 12, and during the run I could feel some of the muscle damage from the race. This one will take a few days to clear from the system, so I'm spending the first part of the week just running easy.

9/2/08
12 miles, 1h24m, 7:03 pace
Sleep: 7h 7/10
Legs: 5/10 Didn't expect any better
Weather: 72 degrees, 66 dew-point

9/1/08
11 miles, w/8 mile race in 46:43, 5:50 pace, 6th place
5:14, 5:22, 5:36, 6:08, 6:41, 5:50, 5:55, 5:53
Sleep: 7h 7/10
Legs: 8/10
Weather: 74 degrees, 66 dew-point