Conditioning

Looking at me, you might assume that I was built for distance running, but I was not. 

Another Pre-race Workout

Pre-race Workout

Boxing With Coach David

Training Highlights

11/6-11/12

Hardest Workouts

Tuesday Tempo – The tempo run falls into two categories today.  Hardest Workout and Best Run.  By the end of Tuesday, I had run 50 miles in three days, and I experienced a whole new recovery process.  My calves and ankles swelled slightly and every time I let myself rest, my body heated up like a furnace.  Luckily, this only lasted a day, and an easy run on Wednesday morning and another on Thursday morning had me feeling ready to go for Friday Track Day.

Friday Track Day – I went to Williams Stadium for my track workout for the first time which turned out better than I expected.  The size of the stadium blew me away, and I had the track to myself.  3 mile warm up.  6×800 meters @ 3:05-3:10 with a 3 minute jog in between each.  3 mile cool down.

Long Run

All week long I have wanted to run on the Collins Blvd overpass.  Running across it during rush hour doesn’t make much sense, so I included it in my long run.  I ran up Greenville, past Greenvue Apartments, and onto Collins Blvd Overpass.  If you drove on 75 this morning and saw a runner in a neon yellow shirt running on the overpass, that was me!  For some reason, it seemed higher running across than it does just driving across, or maybe I just had more time to look around.  Regardless, I enjoyed it.  I ran West on Campbell, past UTD (the University of Texas at Dallas), then South to JJ Pearce High School.  I ran a couple laps around the campus and then retraced my steps back home.  This 16 mile run felt short and easy after weeks of 20 and 24 milers.

(Greenvue Apartments and Bridge Photo Credit – 2014 Dallas Morning News | http://www.dallasnews.com )

(The other picture in the video was an accidental mid run photo.)

Total Mileage (12 run sessions)

77.79 miles/125km

Total Elevation

1800ft/548m

Weather

Cooler but still humid.  Rainy and cold early in the week.

Gear Notes

Watch – Polar m200 (from RunTexas)

Shoes – Mizuno Wave Universe 5 Racing Flats, Nike Free Flyknits, New Balance 1500 v3

Arm Warmers by Brooks

Calf Sleeves by CEP

Socks – Whichever socks I can find.  My running specific socks are by Feetures.

I also bought a Camel Bak water bottle that is lightweight and easy to carry.  I can’t decide how I want to hydrate during the marathon.  Holding anything while I run drives me crazy but a lightweight bottle may be the way to go at least for part of the marathon.

Hydration and Nutrition

Well, the waffles I enjoyed midweek turned out to be a mistake.  They are a healthy option for anyone that is not allergic to wheat or ingredients that are similar to wheat like sorghum.  They are made by Kashi and are Gluten Free, Egg Free, Soy Free, and Nut Free.  So back to my normal, unchanging meal plan which is fine by me.

I have added a post run cup of coffee to my plan to help keep my lungs open.

This trick significantly decreases the amount of asthma flare ups I have, and sets me up well for my next run especially if it has been particularly cold outside.

Coming Up This Week

Mile Repeats, Easy Running, and a 5k

Upcoming Races

November 18 – Hobble Gobble or Gobble Hobble 5k (I keep getting it mixed up)

December 3 (3 weeks from today)- San Antonio Rock ‘n’ Roll Marathon

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Training Highlights

10/23 – 10/29

Hardest Workout

The Heroes Run Half Marathon (Race Recap Coming Tomorrow)

Best Run

I felt the best running my Pre-race session on Tuesday.  3 mile warm up.  2 miles at 6:40/mile, 4 x 1 min fast, 4 mile cool down.

Total Mileage

56.8 miles/91km

Total Elevation

1,998ft/609m

Weather

From 80F/26C to 31F/0C.  Winter came.  Every time I checked the forecast for race day, the predicted morning temperature got colder.  It was 31F/0C for the start of the Heroes Run Half Marathon.

Gear Notes

Mizuno Wave Universe 5 Racing Flats, Run Texas Race Kit (BoaUSA shorts, sports bra), Brooks arm warmers, Brooks Tank, CEP Calf Sleeves.

Hydration/Nutrition

I cut back on dairy products as planned for race week, and I drank Tailwind before my Pre-Race Session and the half marathon.

Coming Up This Week

Tempo Run, 200 Meter Repeats, and a 24 Mile Long Run.

Upcoming Races

November 18 – Hobble Gobble 5k

December 3 – San Antonio Rock ‘n’ Roll Marathon

How is your training going?  Let me know!

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Training Highlights

10/16-10/22

Hardest Workout/Best Run

My hardest run by far was my 20 Mile Marathon Workout, which I completed today.  10 miles at an easy pace.  Strides.  Drills.  10 miles at 7:30/mile pace.   Fatigue and a stomach ache made this workout harder than hard.  The first 10 miles I spent trying to loosen up, which didn’t happen.  There was no smooth running this morning.  My back felt like it had turned into steel, making opening up and lengthening nearly impossible. 

Work Your Core

Running doesn’t always result in a six pack, so for those striving for a six pack or for a stronger core, perform these core exercises after an easy to moderate paced run to strengthen and tone your core, speed up your metabolism, and shorten your recovery time.  

Training Highlights

10/9- 10/15

Hardest Workouts

All three of my hard workouts were the hardest in different ways.

My Tuesday Tempo Repeats totaled 12 miles.  3 mile warm up.  3 miles @7:00/mile pace.  3 minutes rest.  3 miles @6:50/mile pace.  3 mile cool down.  Staying relaxed and hitting goal pace was a challenge for the middle 6 miles especially with the wind.

Race Day.  5ks are always hard.  Enough said.

I ran my 20 miler in a fatigued state due to yesterday’s 5k race.

Best Run

The Tempo Repeats were my best, because I hit my goal paces and felt strong and in control.

Total Mileage

73 miles/118km

Total Climb

2,362ft/720m

Long Run

I enjoyed the cooler temperatures today.  The wind and the rain?  Not so much.  Anything can happen on race day which is why I rarely let the conditions stop me from running.  Today, it wasn’t too bad outside.  I left my house at 6:20 in the dark.  In the rain.  With 15mph winds from the north.  And where was I headed?  North.  My first few miles, I ran carefully.  The roads were not well lit, the rain blew in my face, and there were some slick spots.  The rain let up around mile 5, and the wind was a challenge on and off up until mile 15.  I was able to increase my pace throughout the run, but not as much as I did a few weeks ago.  By mile 13, I was pretty fatigued.  I finished the Tailwind I had been carrying at mile 15 and made my way home.  Fatigued state 20 miler complete!

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Weather

Crazy…. Cooler earlier in the week.  Hot and humid Thursday, Friday, and Saturday.  Cooler with wind and rain today.

Gear Notes

I wore my Mizuno Wave Universe 5 racing flats for my Tempo run, my pre-race run, my race, and my long run.  I wore my Nike Free Flyknits for all other runs.  Once I found them, I wore my CEP Compression Calf Sleeves.

Hydration and Nutrition

Tailwind is now my go to drink for long runs, races, tempos, and track workouts.

Coming Up This Week

Tempo Run, 200m Repeats, and a 20 Mile Marathon Workout

Upcoming Races

October 28- Heroes Run Half Marathon (Shreveport, LA)

November- 5k Somewhere?!?

December 3- San Antonio Rock ‘n’ Roll Marathon

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Feeling Good on Friday

My training has been lighter this week.  Slightly less mileage.  No Tuesday Tempo.  But wait!  Friday intervals!  A good workout!  Check it out!