Name: X 
Email:
Message:
mileage
mileage

thursday, july 24, 2014

Training Run

Distance: 4.0 miles
Time: 34:33
Pace: 8:38

Comments: The workout yesterday took more out of me than I expected and I slept like a rock last night. I woke up a little bleary and as a result, I got out the door a bit late. The upside was catching a spectacular sunrise at its peak.

This run was pretty solid the whole way. It was definitely faster than anything I've done to date but that's far less important than holding a steady pace the whole way. My splits were 8:40, 8:36, 8:35 and 8:40. Hard to get that close even when you are trying. That's the strength I've been building finally showing up on the clock.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 74 degrees
Humidity: 78 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: My right hamstring felt a little wobbly at times.

posted by kleph @ 7:00 am | comments

wednesday, july 23, 2014

Conditioning Work

Had a lot of anxiety about this workout for some reason. I guess it's because I was so worn out at the end of last week. It turned out to be fine but the feeling was odd. As usual, the humidity was more of my nemesis than the routines.

We did a decent amount of work slinging around sandbag weights which gave my obliques more work than they have had in years. That'll be a delightful soreness later. Also did some resistance running with elastic straps. Felt that in the hamstrings and quads.

more:  Core Training 

posted by kleph @ 7:00 am | 0 comments

tuesday, july 22, 2014

Recovery Run

Distance: 4.0 miles
Time: 36:13
Pace: 9:02

Comments: Welp. I set 9:00 as the threshold pace for recovery runs and so I'm gonna stick with it. But in terms of exertion, this was just as tough a workout as the training run last week. It's formidably hot and humid out there again and that's taking a toll on my stamina.

Still, this was a solid effort. A slower first mile to warm up. Two miles right in the 9:00 pace range and a significantly faster final mile. I'm feeling more in control of the run but my form and focus are still kind of all over the place. But that will come later.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: clear
Temperature: 79 degrees
Humidity: 75 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

posted by kleph @ 7:00 am | 0 comments

sunday, july 20, 2014

Long Run

Distance: 8.0 miles
Time: 1:11:53
Pace: 8:59

Comments: I was hoping all I needed was a night's rest for my legs to recover but Saturday was pretty much the same as Friday. I took it easy most of the day and slept almost ten hours. I wasn't 100% this morning but I did feel a good bit better.

The weather was unusually cool but once you add the humidity and the sun things were decidedly challenging out on the pavement. I felt very good the first half of the run, decent the next quarter and struggling not to walk it in the last two miles. Still, I finished with a sub 9 min/mi pace which is good and bad.

Good in that my conditioning is clearly improving. Bad in that my stamina is still lacking. I also probably need to be doing my weekday runs at a slightly faster pace.

Conditions:
Hour: 7:40 a.m.
Surface: concrete
Weather: clear
Temperature: 68 degrees
Humidity: 88 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

more:  Running Logs 

posted by kleph @ 7:00 am | 0 comments

friday, july 18, 2014

Conditioning Work

Getting up was something of a challenge this morning and my legs, particularly my quads, were definitely feeling the strain of this week's workouts. Nothing in the realm of injury just sore and tired. Still, I got out the door and to class.

The workout was about as difficult as I expected. My legs warmed up a bit after the first set but every exercise was a battle. And the core work was flat out brutal. I've pretty much given up on making the number of reps and am concentrating on good form every exercise. Which is pretty much kicking my ass.

more:  Core Training 

posted by kleph @ 7:00 am | 0 comments

thursday, july 17, 2014

Training Run

Distance: 4.0 miles
Time: 35:44
Pace: 8:55

Comments: As I suspected, the interval work left me a bit stiff and getting started was not pleasant. But I warmed up quick enough and hit a pretty solid stride for the whole way. While my overall speed wasn't awe inspiring, my mile-to-mile pace was a lot more steady than before. I'm sort of getting that "running in control" sense to the workouts again. And while the temperature wasn't inordinately bad, the humidity was (I had to get out the door a bit early to beat the rainstorms that are threatening to inundate the area) That and a less than ideal eating schedule yesterday probably took a bit off the performance here.

Conditions:
Hour: 5:00 a.m.
Surface: concrete
Weather: overcast
Temperature: 77 degrees
Humidity: 90 percent
Wind: none
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

posted by kleph @ 6:00 am | 0 comments

wednesday, july 16, 2014

Conditioning Work

The workout today was intervals which, given my running history, was right up my alley. We did a series of warm ups in preparation for a 40 yard sprint to start and then did a mix of exercises and dashes; very similar to the summer workouts with Coach Dean.

Of course since I was pretty much in my wheelhouse, I pushed it a bit harder than usual. That, added to the core work I'm needing work on and 50 burpees, meant I was a bit more sore after this workout than normal. Of course this was more of the general workout soreness not the specific muscles having issues like the first two sessons.

more:  Core Training 

posted by kleph @ 7:00 am | 0 comments

tuesday, july 15, 2014

Training Run

Distance: 4.0 miles
Time: 36:01
Pace: 8:59

Comments: Starting something a little different. Thus far I've called these regular runs either "easy" or "recovery" since I'm not doing anything specific, just getting the miles. From now on I'm going to call them "training runs" and leave the other categories for when I'm actually doing that type of run. It'll be a kind of catchall by definition and I think, for now, a 9:00 per mile pace is as good a demarcation line as any.

Which works well since I was just on the right side of that this morning. I actually did every mile but the first well under that threshold. Mile 1 was a bit slower since it took me a little while to warm up. I was more stiff than I expected following the long run on Sunday. Since I'm not doing warm up miles, I have to sort of treat that first part of the run like that by necessity.

Conditions:
Hour: 5:50 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 77 degrees
Humidity: 74 percent
Wind: 5 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

posted by kleph @ 7:00 am | 0 comments

sunday, july 13, 2014

Long Run

Distance: 8.0 miles
Time: 1:17:26
Pace: 9:41

Comments: I wasn't as flat whipped as last week but my ass and calves were more sore than they have been for awhile. So the first half mile or so was, again, creaky and unpleasant. It got smoother after that but then I had to contend with the heat. It's nice being able to run in the daylight but, lordy, it ain't easy.

The only real goal today was to hit the eight miles which I plan to hold steady at for the next few weeks. I think I'll keep with the two mid-week four milers and, if I feel stronger by the first of August, add another running day. Between that and the conditioning work, I should be building a nice base.

Anyhow, today's run was solid if not spectacular. I progressively slowed down every mile but that's not surprising given the heat. I also had to stop at one point and help a box turtle heading for the roadway. Hope the little guy didn't make another attempt after I pointed him back toward the marshy area he had left.

Conditions:
Hour: 7:00 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 60 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada.

more:  Long Runs | Running Logs 

posted by kleph @ 9:30 am | 0 comments

friday, july 11, 2014

Conditioning Work

This workout went a bit better than the last one but I still feel a bit scattered in my attempts to keep up. I get a pretty good effort but sticking with each exercise is a struggle and, more often than not, I'm having to ease up to finish the time.

I stayed rather wary of my right hip this time and it gave a murmur now and then but didn't give me the "HEY! Cut it out!" warning like last time. After this one it was pretty clear my quads and butt got a lot of the emphasis of the effort. Not as much upper body work as the previous ones, though.

more:  Core Training 

posted by kleph @ 7:00 am | 0 comments

thursday, july 10, 2014

Recovery Run

Distance: 4.0 miles
Time: 36:13
Pace: 9:02

Comments: I started this one out purposefully slow in order to avoid the burnout issue from Tuesday. This strategy worked quite well. I am starting to feel some of the payoff condition-wise and the bulk of the run went very smoothly.

I didn't look at the Garmin on purpose until the final mile when I stepped up the pace a bit. That proved to be about 8:30 so I made an effort to hold it there the whole mile. I got slowed down a bit when I went off the sidewalk to avoid some geese but pushed it the final quarter to finish at 8:20 pace. Not bad.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 58 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: I was pretty concerned that my hip issue from yesterday might carry over to today but it seems that wasn't the case. There was no problem whatsoever on this run thus bolstering my theory that it's the side-to-side motion that aggravated it. Still, I'm going to be wary.

posted by kleph @ 7:00 am | 0 comments

wednesday, july 09, 2014

Conditioning Work

Made it out to the Camp Gladiator workout again. Like the last time, it totally kicked my ass but not in the most positive way this time. During the second set of exercises my right hip decided not to cooperate. I eased back on it but it really wasn't happy with doing the side-to-side work. Not a surprise, really, give everything I've done has been straight on running. Torque is a new complication for my muscles and my tendons.

I tried to keep up by avoiding the exercises that would aggravate it and substituting ones that wouldn't. I did a lot of burpees as a result. But my other issue was that I didn't have the umph this time I did last time. That's not surprising given my body is still trying to catch up with the new workload but it was a bit disappointing.

more:  Core Training 

posted by kleph @ 7:00 am | 0 comments