Introductory Period (Wk. III)
Monday, 05-04-2009
AM: Sick
PM: Warm-up, 4 x easy circuits at La Porte Track (barefoot)
Tuesday, 05-05-2009
AM: 6 Miles around the Seabrook Trails in 40:28
141 avg. HR (73%); 153 Max HR (79%); 405 cal. (50%)
PM: 7 Miles around Highland Park in 48:40
30 min easy + 2 x 6 min fast, 3 min easy (food poisoning)
136 avg HR (70%); 160 Max HR (83%); 464 cal. (50%)
Wednesday, 05-06-2009
8 Miles steady around Highland Dr. Park in 48:42
159 avg HR (82%); 174 Max HR (90%); 595 cal. (35%)
Thursday, 05-07-2009
AM: 8 Miles total with 3.5M easy, 6km tempo uphill in 48:09
26:21 warm-up, 6.1km in 21:47 (164 avg HR; 177 Max HR)
148 avg HR (77%); 177 Max HR (92%); 523 cal. (40%)
PM: 8 Miles with short variations (2:30 easy, :30 fast) in 54:21
149 avg HR (77%); 163 Max HR (84%); 599 cal. (40%)
Friday, 05-08-2009
AM: 6 Miles around Seabrook Trails in 39:21
142 avg HR (74%); 149 Max HR (77%); 400 cal. (45%)
PM: 20 min easy + Technical Exercises (x 3) ~ 3M
Saturday, 05-09-2009
AM: 30 min easy + Summer Kick-Off 5K in 16:14.3 ~ 7M
5:20, 10:35 (5:12), 15:45 (5:10), :31
PM: 42:10 easy regeneration around the Seabrook Trails ~ 6M
Sunday, 05-10-2009
1 hr 10 min long run at Memorial Park (trashed) ~ 10M
Total
70 Miles
* Jumped in the Summer Kick-Off 5K this morning in League City, as I am the only guy in town whom has not won this race, which has a great prize of a lifetime comp entry. So, I challenged myself to enter the race, banking that I could run sub-16:30 and challenge the likes of Brett Riley (defending champ) should he choose to show up.
Anyhow, race morning was brutally warm and humid, with temps in the upper 80's and the same with the humidity. My warm-up was lethargic, as usual, but at least I felt fluid and supple, hopefully a result of my technical exercises. I opted to run shirtless for the first time in my history, due to the heat, and due to the fact that I wanted to save my Guru Singlet for true performances, not just workouts. As I strided to the line, I realized that the race was about to go off! I snuck onto the line just in the nick of time and just enough to catch my breath before the gun went off!
And off we went, as I went out controlled and conservatively, behind the leader, triathlete/Aussie, Dean King, and Master Gerardo Mora (not to mention high school superstar Lauren Smith, who went out in 5:16). I hit the Mile in 5:20 and almost freaked. No wonder I was so far behind, and so immediately I set chase to the leaders, but controlled, as I did not want to do any work until the turnaround (classic out and back). By the turnaround, I had moved into 2nd place and began my work on the leader.
I caught Dean King a little after 2 miles and saw 5:12 on my watch, which I thought was pretty solid into the wind. I got onto his shoulder and realized he still had some juice left and did not want to force it yet. I felt him out for about another 400m before dropping a very strong surge of pace which immediately gapped us and gave me breathing room and enough of a gap that he had to break the wind as well. However, the pace was soon too much, and I started have some issues with 800m to go, but I thought I could hold on. Fighting the final turn, I realized I had the victory well in hand and just relaxed across the line with a 5:10 final mile. A very productive progression (5:20, 5:12, 5:10) and a well-derserved victory.
AM: Sick
PM: Warm-up, 4 x easy circuits at La Porte Track (barefoot)
Tuesday, 05-05-2009
AM: 6 Miles around the Seabrook Trails in 40:28
141 avg. HR (73%); 153 Max HR (79%); 405 cal. (50%)
PM: 7 Miles around Highland Park in 48:40
30 min easy + 2 x 6 min fast, 3 min easy (food poisoning)
136 avg HR (70%); 160 Max HR (83%); 464 cal. (50%)
Wednesday, 05-06-2009
8 Miles steady around Highland Dr. Park in 48:42
159 avg HR (82%); 174 Max HR (90%); 595 cal. (35%)
Thursday, 05-07-2009
AM: 8 Miles total with 3.5M easy, 6km tempo uphill in 48:09
26:21 warm-up, 6.1km in 21:47 (164 avg HR; 177 Max HR)
148 avg HR (77%); 177 Max HR (92%); 523 cal. (40%)
PM: 8 Miles with short variations (2:30 easy, :30 fast) in 54:21
149 avg HR (77%); 163 Max HR (84%); 599 cal. (40%)
Friday, 05-08-2009
AM: 6 Miles around Seabrook Trails in 39:21
142 avg HR (74%); 149 Max HR (77%); 400 cal. (45%)
PM: 20 min easy + Technical Exercises (x 3) ~ 3M
Saturday, 05-09-2009
AM: 30 min easy + Summer Kick-Off 5K in 16:14.3 ~ 7M
5:20, 10:35 (5:12), 15:45 (5:10), :31
PM: 42:10 easy regeneration around the Seabrook Trails ~ 6M
Sunday, 05-10-2009
1 hr 10 min long run at Memorial Park (trashed) ~ 10M
Total
70 Miles
* Jumped in the Summer Kick-Off 5K this morning in League City, as I am the only guy in town whom has not won this race, which has a great prize of a lifetime comp entry. So, I challenged myself to enter the race, banking that I could run sub-16:30 and challenge the likes of Brett Riley (defending champ) should he choose to show up.
Anyhow, race morning was brutally warm and humid, with temps in the upper 80's and the same with the humidity. My warm-up was lethargic, as usual, but at least I felt fluid and supple, hopefully a result of my technical exercises. I opted to run shirtless for the first time in my history, due to the heat, and due to the fact that I wanted to save my Guru Singlet for true performances, not just workouts. As I strided to the line, I realized that the race was about to go off! I snuck onto the line just in the nick of time and just enough to catch my breath before the gun went off!
And off we went, as I went out controlled and conservatively, behind the leader, triathlete/Aussie, Dean King, and Master Gerardo Mora (not to mention high school superstar Lauren Smith, who went out in 5:16). I hit the Mile in 5:20 and almost freaked. No wonder I was so far behind, and so immediately I set chase to the leaders, but controlled, as I did not want to do any work until the turnaround (classic out and back). By the turnaround, I had moved into 2nd place and began my work on the leader.
I caught Dean King a little after 2 miles and saw 5:12 on my watch, which I thought was pretty solid into the wind. I got onto his shoulder and realized he still had some juice left and did not want to force it yet. I felt him out for about another 400m before dropping a very strong surge of pace which immediately gapped us and gave me breathing room and enough of a gap that he had to break the wind as well. However, the pace was soon too much, and I started have some issues with 800m to go, but I thought I could hold on. Fighting the final turn, I realized I had the victory well in hand and just relaxed across the line with a 5:10 final mile. A very productive progression (5:20, 5:12, 5:10) and a well-derserved victory.
