| 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 | | 17.00 | 0.00 | 30.00 |
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| Night Sleep Time: 32.50 | Nap Time: 0.00 | Total Sleep Time: 32.50 | |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
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Today, I began my "3PLUS2" training program, currently modified to run a PR in the Ft. Worth Cowtown Marathon in February 09. I decided to use this training program as a way to minimize injury while improving my overall performance and speed. Prior to the start of this program, I completed am easy-run foundation of 15 to 20 miles per week to prepare for the more focused training. The program uses a coach and emphasizes cross training between runs consisting of Strides, Tempo, and Long runs. I'm also following the Chi Running technique, which I'm getting better at following. The cross training involves cycling and swimming. For the time being my cross training will consist of road cycling. Here is a copy of the workout completed today: - 10-20 min warm up run
- 12 x 400m (90 sec RI)
- 10 min cool down
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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 |
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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 | | 17.00 | 0.00 | 30.00 |
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| Night Sleep Time: 32.50 | Nap Time: 0.00 | Total Sleep Time: 32.50 | |
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