Iron in 2010

Sat, Oct 18, 2008

Sat, 18 Oct 2008 04:00:00 +0100

Fri, Oct 17, 2008

Fri, 17 Oct 2008 04:00:00 +0100

Thu, Oct 16, 2008

Thu, 16 Oct 2008 04:00:00 +0100

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!

Wed, Oct 15, 2008

Wed, 15 Oct 2008 04:00:00 +0100

Tue, Oct 14, 2008

Tue, 14 Oct 2008 04:00:00 +0100

Sat, Oct 11, 2008

Sat, 11 Oct 2008 04:00:00 +0100

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.

Thu, Oct 09, 2008

Thu, 09 Oct 2008 04:00:00 +0100

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.

Wed, Oct 08, 2008

Wed, 08 Oct 2008 04:00:00 +0100

Cross training bike ride. Nice cool day, 25 miles.

Tue, Oct 07, 2008

Tue, 07 Oct 2008 04:00:00 +0100

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

Sat, Oct 04, 2008

Sat, 04 Oct 2008 04:00:00 +0100

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)

Fri, Oct 03, 2008

Fri, 03 Oct 2008 04:00:00 +0100

Cross training segment, easy cycling but warm and humid.

Thu, Oct 02, 2008

Thu, 02 Oct 2008 04:00:00 +0100

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!

Wed, Oct 01, 2008

Wed, 01 Oct 2008 04:00:00 +0100

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.

Tue, Sep 30, 2008

Tue, 30 Sep 2008 04:00:00 +0100

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