| Location: Grapevine,Tx,USA Member Since: Jun 29, 2008 Gender: Male Goal Type: Other Running Accomplishments: Completed the Chicago Half Marathon in 2006, the Fort Worth Cowtown Marathon in 2007, and the Marine Corps Marathon in 2007. Short-Term Running Goals: The Dallas White Rock Marathon, San Diego Rock & Roll Marathon, Hotter-than-Hell 100, Ironman 70.3 Long-Term Running Goals: Ironman Triathlon. Personal: I am married and live in North Texas where I train. I am active in Golden Retriever Rescue (rescue abused an neglected Goldens) and am the caretaker of two beautiful Golden Retrievers. I am the managing director of my own consulting and corporate coaching business specializing in workforce performance improvement and leadership engagement. Favorite Blogs: |
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| | Running Miles | Swimming Yards | Bike Miles | | 53.00 | 0.00 | 91.00 |
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| Night Sleep Time: 53.50 | Nap Time: 1.50 | Total Sleep Time: 55.00 | |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
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No soreness today! I thought for sure after yesterday's workout that I would be sore. I did my cross training today with a nice bike ride on hilly roads. Short ride, just 15 miles but that's what my "3PLUS2" program and coach called for today! Here is a summary of the training: - 15-mile bike ride
- Pace: 15 mph
- 75% aerobic threshold
- Maintain cadence at 90
It was very windy and that helped keep me cool but added resistance as well. Tomorrow is my tempo day and I'll run 2 easy and 3 at tempo.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| I ran the tempo portion of the "3PLUS2" workout today. I ran later than usual, at about 9:30 AM. I prefer to run at 5 AM because even in September, it's still pretty hot in North Texas. Here is a copy today's run: - 2 miles easy
- 3 miles @ short tempo pace
- 1 mile easy
Iced down the ankles and the knees for good measure and to cool down! Tomorrow is cross training day (cycling and core strenghtening). Saturday the plan is to run 8 miles at HMP(Half Marathon Pace) + 20 sec/mile. May be hard to do if the temprature stays as forecasted: 70's for the low. I've learned that my ability to run begins to drop somewhat when it's in the 60's and considerably when it goes above 70. I live in the wrong place!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| Cross training segment, easy cycling but warm and humid. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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Completed week 1 or 18 of 3PLUS2 training program. Ran the 8-mile loop around Lake Grapevine near my home. Even though we started at 0530, it was humid and warm (temperature hovering around 70 degrees). I still managed to get a good run in, thanks to my coach pushing me, I was able to do some speed work along the way in spite of the warm wx. I know I can run a faster pace, all I need is the temperature to drop into the 50's, which it will in about another 2 weeks or so, as long as I run early in the morning. The good news, no soreness or limping post run!
Distance: 8 miles
Pace: HMP + 20 sec/mile (9:20/ mile pace)
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
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Started the second week of my training program with a strides workout consisting of the following elements:
- 10-20 min warm-up (Chi Running Technique)
- 400, 600, 400, 800, 1200, 800, 600, (400 RI)
- 2X400 slow
- 10 min cool-down
Tomorrow will be a cross-training workout with cycling and core strengthening
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| Cross training bike ride. Nice cool day, 25 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Ran 6 miles with the training group at a steady tempo pace. Temperature was 57 degrees when we started at 5 AM. What a difference cool weather makes! I felt very comfortable and was able to maintain a steady pace and I noticed for the first time that I was actually accelerating going up hill! I think the Chi Running technique is finally starting to kick in. |
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Started out running 9(Lake Grapevine) for today but ended up with 10. Ran a steady pace and negative split on last mile. Maintained HMP plus 20 sec/mile (avg:8:40min/m). WX: temp= 66. slightly muggy, light breeze. Had a good 20 minute warn-up before the run. Had problems with my left foot going numb halfway through but finally got the right adjustment on the lacing. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Early morning run (0500), temperature finally in my range: 45 degrees! I had great tempo run with an average pace of 7:50. I popped a blister on my right foot due to a bad spot on a new insert. I need to get more sleep! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 53.00 | 0.00 | 91.00 |
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| Night Sleep Time: 53.50 | Nap Time: 1.50 | Total Sleep Time: 55.00 | |
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