November
28
Posted on 28-11-2007
Filed Under (Training) by Brian

Actual workout

8 minutes warmup

5 miles at 8:30 pace

8 minutes cooldown

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November
27
Posted on 27-11-2007
Filed Under (Training) by Brian

Actual workout

1 mile warmup

8 miles at 9:34 pace

1 mile cooldown

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November
26
Posted on 26-11-2007
Filed Under (Training) by Brian

After my last two disasters, I decided to slow things down today.  I woke up with some very stiff legs and contemplated taking the day off.  Once again I coaxed myself out the door knowing that some movement in my legs coupled with a lot of water would help me recover and make tomorrow’s 8 mile run a little easier.  Instead of shooting for 8 minute miles, I aimed for 8:30 miles.  Like Saturday, my heart rate was running about 10 beats per minute above my usual and it was a tough run.  I managed to finish in the goal time without a walk break, though.  I will admit that I prayed for traffic a couple times at my major road crossings and was once rewarded with a 15 second reprieve while I waited for the traffic to pass.

On another note, I received my Disney marathon packet today.  My race number is 15797.  That lifted my spirits quite a bit.

Planned workout

8 minutes warmup

4 miles at 8:30 pace

8 minutes cool down

Actual workout

8 minutes warmup

4 miles at 8:19 pace

8 minutes cool down

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November
24
Posted on 24-11-2007
Filed Under (Training) by Brian

Last night was a little experiment for my trip to Vegas in 9 days. Near the end of that trip, the training plan calls for me to run 18 miles. Now, it’s a business trip, but most of the value comes from networking in the bars after the conference sessions are over. That means drinking. Last night, our friends had a party and I tested drinking two waters for every alcoholic drink I consumed. I consumed rum and cokes (Sailor Jerry rum to be specific). I slept as late as I wanted in the morning since it’s not extraordinarily hot here. Then, I set out. There was not a cloud in the sky, which made it hotter than it seemed.

I missed my first water break due to a music festival in the park. I started off pretty fast. The first mile was just under 10 minutes, the second was 9:30 and the third was 9:00. I noticed that my heart rate was running about 10 beats per minute above what it normally is. Still, I managed to make it about 7.5 miles before feeling anything too severe. Then, I was just tired. My legs ached and my heart rate ran high. I ended up doing more walking than running in the return trip, which made for a very long afternoon. Fortunately, the sky clouded up. That took away the heat factor.

I don’t know if it was the alcohol, missing the walk break, or starting off too fast….probably a combination of all three. In any case, I’m not too keen to repeat that performance. I leave Las Vegas on a Saturday and I was going to run my 18 miles the day before I leave. Instead, I think I’ll postpone the 18 miler for the Sunday after I return and drink plenty of water on the return flight Saturday.

I have to admit that I’m a little depressed after this run. I’ve been striving for the 9:00 minute mile pace that will get me across the finish line in less than 4 hours, but I’m taking these training runs too fast. The reality is that even elite runners run their long runs at 6:00-6:30 per mile which is 1:30 to 2:00 slower than they run the marathon. I really need to take it easier on my training runs. The adrenaline of the race day will increase my pace somewhat regardless. Running too fast now will only leave me overtrained and unready.

Planned workout

1 mile warmup

16 miles at 10:00 pace

1 mile cool down

Actual workout

1 mile warmup

16 miles at 12:23 pace

1 mile cool down

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November
21
Posted on 21-11-2007
Filed Under (Training) by Brian

I coaxed myself out the door this morning by telling myself it was only 4 miles.  It turns out that even that was too much.  About 3/4 of a mile into the run, I started to feel something weird on the outer part of my right foot.  I recognized it from back in the summer when I eventually ended up with a mild case of Plantar fasciitis.  So, I stopped running.  Iwalked for a while, then ran a quarter mile without any major problem.  In the end, I think my shoe was just too loose, but I didn’t complete my planned four mile run.

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November
19
Posted on 19-11-2007
Filed Under (Training) by Brian

I don’t know why, but the last few weeks, the 4 mile distance has been giving me a lot of trouble.  This morning, I was still a little sore from Saturday’s 15 miles so I decided to take it easy.  I started off fairly slowly and gradually sped things up, but I was careful not to overdo it.  I really didn’t worry too much about meeting my goal pace today, but in the end, I beat it by a few seconds.

Planned workout

8 minutes warmup

4 miles at 8:00 pace

8 minutes cool down

Actual workout

8 minutes warmup

4 miles  at 7:57 pace

8 minutes cool down 

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November
17
Posted on 17-11-2007
Filed Under (Training) by Brian

After my meltdown on Thursday, I made sure to stay off my feet and get plenty of rest on Friday.  I was up fairly late but because it’s been pretty cold by Florida standards, I was able to sleep pretty late in the morning and take my run in the late morning.  I at plenty all day on Friday and took 3 Clif Gel Shots with me on the run.  I felt pretty good the whole way.  The last two miles were pretty tough, but I only took my 4 planned walk breaks and maintained a prett ysteady pace the whole way.

Planned workout

1 mile warmup

15 miles at 10:00 pace

1 mile cool down

Actual workout

1 mile warmup

15 miles at 9:34 pace

1 mile cool down

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November
15
Posted on 15-11-2007
Filed Under (Training) by Brian

I’m pooped.  Today’s run was absolutely horrible.  I ended up walking the last mile.  My legs are so dead.  I hope that one day of rest will be enough to get me through my 15 miles on Saturday.  I’m really worried about it.

 Planned workout

8 minutes warmup

4 miles at 8:15 pace

8 minutes cool down

Actual workout

8 minutes warmup

4 miles at 11:34 pace

8 minutes cool down

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November
14

Yesterday, I spent pretty much all day at the Salvidor Dali museum.  It was a bit of a celebration of our only full time employee’s 1 year anniversary with the company and also a way for me to decompress a bit after my disseration defense on Monday.  It was quite an enjoyable day, but the whole day was spent on my feet and I really paid for that today.

I could tell my legs were tired from the time I finished my warmup walk.  The side of my left thigh was tight and my right calf felt like I was doing a one legged toe raise.  I managed pretty well through the first 4 miles or so and took my walk/water break as planned at 4.25 miles.  Unfortunately, I felt the need for another walk break at 5.25 miles and again at 6 miles.  I felt like I dragged myself up the rather easy incline (it is Florida after all) that is the last half mile.  I still beat my goal time, but like last Wednesday, it didn’t exactly feel stellar.

Planned workout

1 mile warmup

7 miles at 9:15 pace

1 mile cool down

Actual workout

1 mile warmup

7 miles at 8:54 pace

1 mile cool down

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November
13
Posted on 13-11-2007
Filed Under (Training) by Brian

It was a little difficult getting out the door this morning following some celebrations last night.  I’m officially going to be Dr. Brian now after convincing all five of my committee members to sign on the dotted line and approve my dissertation.  It was a crazy morning, but as always, I knew a good run would make me feel better.

I finished my three miles in 22:53…exactly the same time as last Monday’s three mile run.  Looking back, things were remarkably similar.  Today, I ran the first mile in 8:25.  Last week, I ran the first mile in 8:20.  This week, I ran the second mile in 6:59.  Last week, it was 7:04.  This week’s third mile was in 7:27.  Last week, it was 7:28.  I wonder if I’m getting more consistent with my pace, or if it’s just dumb luck.  Time will tell.

Planned workout

8 minutes warmup

3 miles at 8:00 pace

8 minutes cool down

Actual workout

8 minutes warmup

3 miles at 7:37 pace

8 minutes cool down

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