Archive for the ‘Payback Tour’ Category

Workout: 3×800 @ 2:50 pace w/ 400 jog. Weather: 77 degrees, sunny.

Recap: Texas! Moved back home yesterday. I miss it. Here’s a shot of the track where I do my speedwork. It’s changed a bit since I was last here. Used to have black surfacing and was poorly kept. They’ve re-done it. And it’s very nice.


I don’t miss the heat and humidity though. Sheesh. Broke out the track spikes for the first time in forever, and it turned out to be a great workout. Averaged 2:46 for the workout. Felt great. Left foot is still sore a little bit, but I’m going to try the time trial again on Saturday anyhow. I’ll just do it on the track…in spikes…early in the morning. Really excited about the progress from running every other day instead of every day. I’ll open up the Fall doing this as well.

Have a great day and thanks for reading!

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Workout: 5 miles @ 7:37 pace; core work. Weather: 68 degrees, sunny.

Recap: Back from 3 days off to try to let my left foot heal a little bit. Still not all the way back, so I’ll take tomorrow off as well. Not sure I’m going to be able to pull off a time trial on Saturday at this rate. Don’t have much confidence in the foot. That said, good run today. Didn’t feel like I put a lot of effort into it. Looking to pick it up on Wednesday for speedwork. Already cooking up a different plan for the Fall. Fun times.

Have a great day and thanks for reading!

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Workout: 6 miles @ 7:38 pace; core work. Weather: 72 degrees, dark, wet.

Recap: Almost didn’t do this run. I tried early this morning for 1/2 mile, but I didn’t like the way my feet felt. Walked home and decided to take the day off. Went to Dick’s Sporting Goods to get some compression sleeves for my calves because I heard that they aided recovery. Plus, they look kind of cool. A little later, I was looking up tendon pain in the sides of the foot. One of the recommendations was not to tie the shoes too tight. After knocking down some cookies, almonds, corny dogs and fries, I decided to re-try my run. And it turned out to be a good one. I hadn’t run at night in some time, maybe since last year, so it was nice to see some different scenery. Stomach held down the food pretty well, and the left foot didn’t give me too much trouble.

I did learn a lesson about relying on technology though. My habit now is to only show the time remaining and the pace for the runs now. I really want to avoid seeing heart rate, because I don’t want a number to tell me how I’m feeling. I’d like to get comfortable with “easy runs” as easy runs, especially. The pace felt fine for the most part. Being night time, however, I occassionally need to see the pace, and I have to check the night light on the Garmin to do so. Of course, I accidentally hit the watch menu to indicate heart rate and I saw “185”, which for me is like being right in the middle of a hard tempo run. Rather than panic, I ignored the watch, figuring that something must me wrong with the reading. The run just didn’t feel that hard, though it wasn’t a cakewalk either.

After getting home and uploading the data, it turns out the Garmin had my maximum heart rate at 212, a number that I can only reach through intense short intervals – if at all. And it read that the heart rate was over 200 for at least 3 minutes. Long story short…it lied. Now, maybe it was because I ran past a row of fast food joints. The same joints that can set off those police detector scanner things that are illegal to own. In any case, running by feel worked tonight. Have to remember not to get discouraged by the Garmin on the fast days either. Just complete the workout.

Have a great day and thanks for reading!

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Workout: 4×800 @ 2:50 pace w/ 400 jog. Weather: 72 degrees, sunny.

Recap: Eh, I can do better. I meant for this to be 6×800, but I stopped at 4×800. Average 2:54 per 800 instead of the planned 2:50. In hindsight, I probably could have squeezed out one more, but I didn’t step up. Not a terrible workout even though I didn’t complete it. The important thing after a run like this is to remember the positives: (a) I put some work in (b) on a hilly course and not on a track and (c) recovery will be more important than the work itself. Looking forward to having better speedwork sessions  in the future. Left foot feels a little sore on the outside. Going to ice it and get ready for the easy run tomorrow.

Have a great day and thanks for reading!

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Workout: 6 miles @ 7:38 pace; core work. Weather: 64 degrees, sunny.

Recap: These runs are relaxing. Getting up every morning without the pressure of having to do your best is a nice thing. Plus, the heart rate is coming down for each of these easy runs. Still mindful of how my feet are landing and leg lift, especially since some of my route is along gravel. Trusting the Runner’s World plan here because I’m not quite sure how runs at this pace prepare me for a race 1:45 faster per mile. But I’ll sit back and let the magic happen.

Have a great day and thanks for reading!

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Workout: 7 miles @ 7:38 pace. Weather: 63 degrees, sunny.

Recap: Really pigged out yesterday, and I felt it immediately when I started running. Felt so heavy. The good news is is that today’s run was one of those runs that felt better as it went on. Found a nice trail with no one on it, and that gave me a chance to get into some Night Ranger (their one and only hit) as loud as I could sing it. I’m sure I sounded horrible, and it frightened the animals. Didn’t care. Had headphones on. Couldn’t hear my voice.


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Workout: 15 miles @ 7:38 pace. Weather: 68 degrees, cloudy, wet.

Recap: Eek. So that’s what marathon training is like? Good grief. Would have hated to go another 11.2 miles. Had a long, long debate with myself (yep, you read right) about whether to seek a more aggressive time goal for the next few weeks. Eventually, caution won out, and I decided to back my goal down to 18:03 because I will be training at unfamiliar distances. Results can come with time. In any case, by setting conservative goals there’s always a chance to surprise myself. Just as long as I get better, right? Ok.

I also weighed the pros and cons of going by heart rate versus running the suggested SmartCoach paces. My experience with heart rate for whatever reason is that my times get progressively slower not only during each individual run, but over several runs as well. Also, the advice that I’m reading from Greg McMillan, Dean Hebert, and Alberto Salazar suggests that tailing too far off from your race goal paces can be a bad thing long term. In short, I just didn’t trust heart rate as an effective gauge, especially when I can measure pace.

For today’s long run, the plan was to break the run down into 2 out-and-backs (an 8-miler and a 7-miler). I thought mentally that would take my mind off the distance. Also, for mental assistance, I changed the Garmin settings to reflect only pace and distance remaining as opposed to heart rate and time. I didn’t want to know how hard I was working or how much time I’d spent outside. I just needed to know if I was on pace and when to turn around.

After starting out, I was very happy that Mr. Conservative won out last night because the pace was just challenging enough. The opening 3 miles were pretty easy, and I was almost sure this run would be a cakewalk. I swung back through my apartment complex to get some water at the 8-mile mark (never stopping the watch) and continued on. After heading back out again from the apartment the run got a little rough. I didn’t stop my watch at any point, so I had to speed up to make up the time when I stopped. This happened when I stopped for water and when I ran into a stop light in the second half of the run as well.

What really helped today was some advice I’d read in a Jeff Galloway book at the bookstore yesterday. I think the book was called 5K/10K training. Galloway said not to lift the knees when you run because it puts strain on the quadriceps and tires them out quickly. Before reading his advice, I’m pretty that lifting the knees is something I did pretty regularly. But since Galloway is the man, I tried it out and it made the stride a lot smoother. I could feel the hips doing the work, especially as I started to tire around mile 12. The stride felt a lot smoother and the impact with the ground wasn’t as hard. Surprisingly, the end of the long run simulates how hard it feels at the end of a 5K pretty well, without the speed. Plus, I think I’m going to enjoy doing the shorter 7 and 3 milers next week while thanking God that they aren’t 15. Exciting. Always fun to try something new.

Time to knock off this carb-protein drink and take the rest of the day off. Tomorrow too – for that matter.

Have a great day and thanks for reading!

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