PREFONTAINE

http://connect.garmin.com/activity/342543071

Sun, Jul 14, 2013 1:09 PM

I did not run yesterday so ran today.  I did not run the scheduled 13 at 9:05/mile pace but rather ran 6.01 miles at 9:02/mile pace.  The first three miles slower and thus negative split the run.  Was Hot and I ran at 1:09pm.  84 degrees and with humidity feels like 91 degrees.  I’m okay with cutting the run short today because next week begins the sixteen week training program and I am once again going to attempt to get the workouts done as scheduled throughout the sixteen weeks.  ALSO, I am strongly considering adding Strengthening and Flexibility exercises (which I never do) to my training regimen three times weekly. 

84°

Feels like 91°

6 mph SSW wind

Humidity 70%

http://connect.garmin.com/activity/343758419

Tue, Jul 16, 2013 12:23 PM

Scheduled: 10-20 minute warm-up + 3x1600m @ 7:52/mile (1:00 RI) + 10 minute cool-down.

I ran a mile warm up and a half mile cool down at 8:55/mile.  I stayed with 1:00 RI.  I did the first two 1600s at 7:44/mile and 7:48/mile respectively.  I cut the last 1600 short by 0.23 miles running 0.77 miles at 7:49/mile pace.  I am going to stick with the 7:52/mile pace for the cruise interval miles and keep the recovery at 1:00.  I just need to push harder and not let up.  I ran the tempo portions at AP of 7:47/mile which is five seconds faster than the prescribed 7:52/mile pace. 

Between intervals, I drank Gatorade.  It was warm (hot actually) from the sun.  

6am breakfast: cereal, cup chocolate milk and coffee.  11am: couple granola bars which was about 1.25 hours before the run.  Three glasses of water today.  Reading up on Nutrition and trying to change eating habits.  Post run I had a granola bar and an apple. 

91°

Feels like 94°

9 mph NNE wind

Humidity 44%

http://connect.garmin.com/activity/344672920

Thu, Jul 18, 2013 11:38 AM

Scheduled: 2 Miles Easy + 2 Miles Tempo (7:52/mile) + 2 Miles Easy.

I thought the warm up was 10-20 minutes and the cool-down was 10 minutes.  I forgot the workout called for 2 Miles up front and 2 Miles on the tail end.

Anyway, I ran a mile warm-up at 8:49/mile.  The two mile tempo portion done as scheduled at 7:50/mile (two seconds faster than what run called for).  Then I walked for two minutes and finished the run with a mile cool-down at 8:55/mile. 

Last week when I tried this run, I only got 1.55 miles done at the correct pace.  I held out today, paced properly, and got the full two miles done on pace!  And this in 93 degree weather which feels like 99 degrees given the humidity.  I’d say today was an “A” workout!!

Also of note, I ate four Special K Pastry Crisps (200 calories, 40 grams carbs) about a half hour before the run.  Drank water throughout the day today.  Had a Blueberry muffin post run. Skipped breakfast today though...a work in progress.  I am working on developing a meal plan.

93°

Feels like 99°

4 mph wind

Humidity 47%