Final Very LSR for Freescale!

Today was our last very long run before Freescale that is actually a training run. We have the RunTex 30k in two weeks that will be 20+ miles, but since it's a race, it will be different than a normal training run.

We started at the top of the Freescale course at about 6:15. The goal was to do 22 miles which would include the start and finish of Freescale. We cut out the out and back part on 6th street which is the worst part of the course for me. The weather was really warm, mid 60s, and humid. I wore shorts and a t-shirt for the run. I had my usual Clif Bar and accelerade before the start.

There were 6 of us in our group at the start, but a couple peeled off later near Congress. The first mile was a 9:30 pace then we settle into paces between 8:45 and 9:15 minute miles. There were a couple of anomaly miles due to the traffic lights. We seemed to hit all of them. We got lost near Shoal Creek and added about a half a mile, but it was no big deal. I ate a Carboom at about 10 miles and 15 miles. Gilbert had water about 3.5 miles, but I skipped the gel at that time.

Alex and Sarah, a lady from another group that ran with us, and Liliana pulled away from me going down Pleasant Valley. I caught Liliana near I-35 because her foot was bothering her. I ran to Congress for a total of 22.3 miles and then waited for Liliana and we ran the last .5 miles really slow. I did 12 strides in the RunTex parking lot for a total of 23 miles for the day.

The last 4 miles were 9:02, 8:31, 8:31, and 8:56. I didn't feel as good as my last 20 miler and think it was because I ran hard 1000s yesterday instead of a usual day off before the long run. The weather was also a factor. I was soaking wet with sweat and really thirsty. Overall another confidence builder for Freescale. I know the course really well now and plan to run a great race.

LSR Mileage - 22.3 Miles
Pace - 8:56
Total Mileage - 23 Miles

1000s at AHS

Today we did 1000s at AHS. The weather was warm and humid...a big change from the previous week. I ran with Margaret and Sean. Gilbert only made us do 5 since we have the 22 miler tomorrow. The first one was really slow, but we picked up the pace for the next 3. The last one we raced eachother and the times really improved. I started to pull away with about 300 meters to go, but Sean drafted me and passed me on the back stretch with about 100 meters to go. It was kind of fun racing.

Split times - 4:41, 4:27, 4:33, 4:21, 4:05

We finished up with three 200s and then headed back to Runtex.

Overall Mileage - 9.10 Miles

Easy Run

Today was my weekly easy run. I ran my normal 4 mile out and back in the neighborhood averaging 8:48 for the run...nothing too exciting.

Total Mileage - 4.05 Miles

Mile Repeats at Zilker

Today we did mile repeats at Zilker park. The weather was finally back to normal with temps in the low 50s. I wore shorts and two layers on top. I had to remove my long sleeve shirt after the first repeat. We did an easy warmup from RunTex and then the usual drills. I ran the repeats with Marci, Margaret, Sean and Chelsea. The workout called for 3-5 with marathoners doing 5 repeats. Gilbert told our little group to run between 7:00 and 7:15. I ran 5 repeats and did the last one by myself. The ladies quit after 3 and Sean after 4. I told myself I needed to do 5 and ran the last one the fastest.

Split times = 7:14, 7:14, 7:01, 7:09, 6:56

Total mileage = 9.07 miles

Pace Run

Today was a choice of runs either fartleks or a pace run. Since I didn't do too many pace runs in my training for New York, I chose the latter. I met Liliana and Alex at 7AM at RunTex. It was cold again, but not as bad as last week. The temps were in the low 30s. I had to wear tights, two layers on top and one pair of gloves. My hands were pretty cold, but as the sun rose everything else was feeling good.

I was feeling really sluggish after two days off, but I think it was more because I ate like crap last week and am really feeling it. I could feel the extra weight. We ran a two mile warm up and then took off on the pace run. My running mates were nice enough to let me set the pace and ran with me the whole time. I picked it up the last 4 miles and everyone was pretty quiet. With about a mile to go Liliana and Alex took off. I tried to keep up with them and did a good job of it for the most part. It's nice to have someone to chase. I think it will really help me over the long haul.

Pace Run Mileage = 8.05 Miles
Pace Run Time = 1:05:29
Average Pace = 8:08

Total Mileage = 10.88 Miles

LSR on Christmas Eve - Cold Again!

Today was the "optional" LSR for the Gazelles. I met Jay, Alex, and a few other Gazelles at 8AM for the run to Mt. Bonnell and back. Some of the faster folks were returning just as we were leaving. It was cold as hell again with temps in the low 20s and windchills in the teens. I had on two layers plus my vest, two pairs of gloves, and my ski hat.

The run was a lot of fun. Jay and I split off from the main group after the Hula Hut. I needed to take a pit stop and no one else wanted to stop. Jay and I ran at a really good clip and were able to talk and joke around the whole time. We made the trek up Bonnell where I ate a carboom and took a drink. We then went over Bonnell and down Balcones back to Pecos. We made a right at the golf course and headed back on Lake Austin to Runtex. We ended with a one mile "cool" down around auditorium shores. The cold weather was a nice change, but I wouldn't want to do it every day.

LSR Mileage = 14.17 Miles
LSR Time = 2:07:23
Average pace = 8:59

Total Mileage for the day = 15.24

400 Repeats in the Cold

Today was a very cold day again. I think the temps were in the low 20s with wind chills in the teens. We headed over to AHS to do 400 repeats. Gilbert had us run the long way to the track to that we could warm up more. I had on two shirts plus my nike microfiber sweatshirt on and two pairs of gloves. A few of us decided to start at 7AM, but some of the hearty folks started at 6AM. Since I had to get the Acura to the dealer by 9:30, I had to leave the workout early. I think Gilbert wanted us to do between 15 and 20 repeats. I finished 9 and then flew back to the car at RunTex. I averaged about 7:15 on the way back.

I ran the repeats with Jay, Sean, and a new girl named Chelsea. My times weren't anywhere near my best, but it was cold as hell and I was happy just to be out there.

1:49, 1:54, 1:45, 1:47, 1:45, 1:44, 1:45, 1:47, 1:45

Total Mileage = 7.0 Miles

Indoors Again

The last couple of days have been crazy. Dinner with Sun on Monday night, all day meetings Tuesday after 5 hours of sleep, and our team Christmas party last night. I didn't even set the alarm last night. I woke up at 7:30 and looked outside. It was raining and in the mid 30s, so that meant screw running outside. I loaded up my gym bag and headed to the club for a short run on the treadmill. I covered 4.05 miles in 35 minutes, did some light stretching, and then headed out into the cold. It is still pretty brutal outside. The 400s tomorrow and long run on Friday AM are really going to be a challenge.

Total Miles = 4.05

Circuit Training

Today was circuit training at AHS. The weather was in the low 50s and not too bad at all. I wore shorts for a change and two layers on top. I was pretty warm after the warm up run to AHS. I did 3 circuits with Jay plus another 400 at the end. I think I was going to shoot for 4 this time around, but Gilbert has us line up for some "fast-feet" quad training. It reminded me of basketball practice when I was in high school. I ran back with Jay and my NYC training bud Sean. Overall a pretty easy workout which was great since I only got 5 hours of sleep last night.

Total Miles = 6.0

8 Mile Pace Run

Today was an 8 mile pace run. The goal is to run a two mile warmup and then run 8 miles at an even pace. Gilbert says 80% of your effort. My goal was to run the 8 mile part at a sub 8:00/mile pace since I need 8:00 miles to hit 3:30 at Freescale.

The weather was close to 40 degrees at the house so I wore tights, two layers on top, and gloves. I should have worn shorts because it was a lot warmer near the trail. I need to add 5 degrees to the house thermometer for a good trail temperature.

I started out with my usual group of fast folks, but knew there was no way I was going to be able to keep up. They took off like it was a 5k after two miles. I started to chase, but backed off and got into my groove. I guess Alex and Liliana averaged 7:05 and dusted Gretchen and Ann after about a mile. I ran the first 4 miles in 31:58 which was only two seconds under my goal pace. Part of it was running in the dark and the second part was my stomach having some issues. I got through 4.5 miles and had to "carbo-unload." After that I was feeling great and let loose. I ran the second 4 miles in 31:22 for a 36 second negative split. The last 3.5 miles were done in 27:27 which is a 7:51 pace.

I did 5 strides at Auditorium Shores and then headed home. I was very happy with my workout. I ran the 8 miles at a 7:55 pace and still had lots of gas left in the tank.

Total mileage for the day = 10.93 Miles

Weekly Recap - 12/12 -12/18/04

This was a step back week. I ran 39.91 miles for the week. I had really good workouts and feel really good. My foot and ankle pain are gone. My new Asics still feel great. I started using these new Asics socks that I picked up at the NYC marathon and they have helped me get rid of the blisters in my arches. I wanted to get more of the same type, but Runtex doesn't sell them. I ordered 3 pair on line when I got home from the NYC web site.

The coming week looks to be a shorter week as well with the holidays. The pace run on Monday will be a challenge and if the weather forecast holds, we will be in for a very cold day for our 12-15 miler on Christmas eve.

13 Miler Plus Stretching

Today was a rather "easy" day after last week's 20 miler. The weather was a lot colder than I expected. I had laid out some shorts, but when I woke up and checked the thermometer, it was 32 degrees outside. I had to put on the tights and two layers of shirts. I wore a running hat and a pair of gloves. I ate a clif bar on the way and drank 12 oz of Accelerade. I ran with Alex, Liliana, Ann and Gretchen. I have been able to keep up with this group for the past few weeks and it has been really nice. I am running a bit faster and it gives me more confidence to do well come marathon day.

We ran a counter clockwise loop from Runtex to the dam and then to the rock. I ate a carboom at the rock and drank some water. We took the trail under the bridge just north of the rock which takes you out Enfield. We ran across Enfield, then down Exposition to Lake Austin Blvd and then back to the rock, and back around to Runtex. It was a really nice run. I got to know Ann a bit more and the 5 of us talked the whole time. It's great to finally have a running group again. I really enjoy everyone.

Total Miles for Long Run = 13.12 Miles
Time - 1:55:22
Pace - 8:48

We did our normal stretching routine but there were a ton of new faces. Gilbert was bring filmed for a PBS special and invited many people to join us today. I don't know if they were all Gazelles, but I didn't recognize half the room. We went through our normal drills, and then did a really slow jog so they could film us. It will be interesting to see what they come up with.

Total mileage for the day with long run and "filming" = 14.06 Miles

Tempo Run

Today was the 4 mile tempo run on Town Lake. It's a two mile out and back from the zero mile marker to the Mopac bridge and back. The weather was a lot warmer than yesterday. It was in the high 40s vs 18 degrees yesterday. We did a mile warm up out to the half mile marker and back. We did the usual drills and were off.

I decided to pace with Marci who is one of the faster women. She kills me in all the track and repeat workouts, but I somehow beat her during the tempo run. We ran together all the way to the Mopac bridge. Marci took a break or something there, because she didn't make the turn with me. I took off and did a nice negative split. The first two miles were 14:49 and the last two were 14:18. My overall time was 29:07 which was 9 seconds faster than previous best in September. I felt great afterwards and probably could have gone a little faster. We did a half mile cool down and then did some strides. Overall a very good day.

Overall Mileage - 6.75 Miles

Indoor Easy Run

I woke up today ready for my 45 minute run and checked the thermometer outside our kitchen window. It said 18 degrees, so it was a no-brainer for me to pack my bag and head to the club for treadmill. I don't really like the treadmill, but for a short run like this I can tolerate the change to avoid the cold. I ran for 45 minutes and went 5 miles as I watched ESPN and the Today show. I actually worked up a sweat for the first time in a few days. I followed the run with 3 sets of leg lifts, 3 sets of leg curls, some new back/ab exercises that Gilbert showed me, and some light stretching. I still have some pain in my lower left leg, but nothing major. Tomorrow it's off for a 4 mile tempo run where I hope to crush my previous time of 29:16 (9/16).

Total mileage = 5 miles

WILKE!!!

Today was the dreaded Wilke workout. It was freezing outside...literally. We met at a baseball field on Robert E Lee which is just east of Zilker Park. Everyone stayed in the car until the last minute. We headed over to Wilke road or whatever and did our drills and then began the workout. Marathoners were supposed to do 10. I didn't pick a number yet, but ended up with 8. My previous best was 7 way back in September. My times were slower than in September, but I was really focusing on form. Gilbert was yelling at me to keep my back straight and to swing my left arm. I finally got it all together on the last repeat. Repeat times: 1:27, 1:30, 1:26, 1:27, 1:31, 1:30, 1:33, 1:23. I felt smooth and the time was the fastest. I told Jay during the workout that no matter how fast or slow you go, this workout just kicks your ass.

We did two half Wilkes backward and I was done. I actually felt good after the workout except for a slight pain right below my calf on my left leg. I think I twisted my ankle trying to avoid some water yesterday on the trail. I wore some really cool Asics socks I purchased at the NYC marathon and they really helped with my blister problem. I am going to monitor it a bit more before I got have Bill mess with my orthotics.

Total Mileage - 5.85 miles

Progressive Run

Today was supposed to be a 10 mile progressive run, but Gilbert gave us an option to do a 7 mile recovery run. We chose the latter, but ended up doing a shorter progressive run. I ran with with Gretchen and Liliana and Alex decided to do the 10 mile deal with a couple of other folks. We started out going slow, but actually did pick up the pace every mile after a two mile warmup - 9:17, 9:19, 8:58, 8:49, 8:21, 8:05, 7:36. I know we were running at a really good clip at the end of the run. I did 10 strides at Auditorium shores after the run and felt pretty good. Next Monday is definitely a 10 miler at pace.

Total of 8.25 miles for the day.

Week of 12/5 - 12/11 Recap

This was a record week for me. I ran 60.14 miles this week. I had a successful Decker and a great long run in the same week. I switched shoes from the Saucony Omni 4s to the Asics GT 2100. The Asics are awesome. My foot pain is almost totally gone and they worked great on the long run.

This week should be a major decrease in mileage which will be really nice, but Wilke and the tempo run will make up for it.

Long Run - Top of Freescale Course

Today was a planned 20-22 miler. We started at the top of the Freescale course right outside the Gateway shopping center. The group met at Runtex and drove to the top. I jumped in Jay's rig with Henry and some folks I didn't know. The weather was in the high 40s at the start so I wore shorts, gloves, running cap, a running shirt, and my Gazelle's long sleeve shirt over the top.

I started out running by myself again...surprisingly in front of Alex and Lilian's group. I built a couple of minute spread ahead of them until we were on Burnet. I had to pee as usual and found a friendly tree. When I came out, I waited a few seconds and joined them. We headed down Burnet until the little detour through the industrial park right before 183. We got lost a couple of times and the last time cost us about 3/4 of a mile. We missed the turn at United and had to back track. The first time, we were checking out map and Jay's group caught us. We picked up Patrick and Diana, and Liliana joined them. I think she is nursing a nagging injury and wanted to take it easy. We almost screwed up again right around mile 5 when Alex and Gretchen blew past Shoal Creek. Luckily Gilbert was down the hill and yelled at us. I ate a Carboom and drank some of Gilbert's special sports drink and we were off again.

We headed down Shoal Creek and it was pretty uneventful. I ran a bit with Diana and Anne. Anne was really pushing the group forward. We got onto 45th and ran into some brutal sun. Of course I forgot my sunglasses. Gilbert was waiting at mile 10 with more drinks. I ate my second Carboom. I continued to see the average pace for the total run continue to drop.

We headed down Duval, through the campus and into downtown. We started across 6th street to the out and back part, the worst part of the course, and my mental demons started kicking in. I continued to pace with Ann, Patrick, Diana, and Alex. Alex and I got caught at a couple of lights and chased them down. It wasn't a good thing to do...especially on this stretch. We got to the gas station across from Mangia and had some more sports drink and another Carboom.

There were only about 5 miles left and I was feeling great. I did the out and back at a pretty good clip and was running by myself again ahead of the group by about 30 seconds. I was just feeling it and did some "run as you feel" with a little push. I headed down past the Rock and onto the trail. I had to clear some stomach issues on the trail right at mile 20 and called it a very good day. I did about a mile cool down to get to auditorium shores and then ran 4 strides. My last 8 miles were 8:30, 8:29, 8:30, 9:04, 8:02, 8:07, 8:01, 8:03. I was really happy with the pickup I had over the last 4 miles.

Total Long run Mileage - 20.1
Total Time - 2:57:04
Average Pace - 8:51
Cool down and strides - 1.31 miles

800s at Austin High School

After a wonderful day of rest, it was off to Austin High for 800s. I put on my new Asics and headed out the door. The temperature at home was in the 40s so I put on some tights and long sleeves. Once I got to Runtex I wished I had put on some shorts. I ran over to AHS with the group. For some reason I was expecting 3 or 4 800s, but it Gilbert told us we had to do 8. My new shoes felt great on the way over and I was hoping for the same on the track. Gilbert combined my little group (Margaret and I) with Jay's group and we ended up sticking together with a splinter group going a little slower; Henry and a few new ladies.

I was very consistent throughout the workout and really busted the last one. Jay and I ran 3 200s afterward and Gilbert filmed our form. The playback made us look like we were going really slow. My legs felt great and I felt really good after the workout. I felt really refreshed. I ran back with Henry, Jay and Alex. It was a great workout and a great morning. It really set a positive tone for the day.

I did a quick stretch and some ab exercises at the club.

3:33.66, 3:30.39, 3:27.92, 3:31.31, 3:27.12, 3:27.21, 3:33.19, 3:18.27

9.5 Miles total

Day Off!

Today was no running. My legs really needed it!! The races on Sunday mess up my day off schedule. Wednesdays are usually my easy 30-45 minutes so missing today is not a big deal.

Kind of Speedwork...900s at Zilker

Today was a weird day. Gilbert asked me and a few others how we felt. I told him I felt really beat up and he told me to skip the workout. Jay and I agreed to jog over to Zilker and then decide what to do from there. We ended up doing some of the repeats. I did 5 repeats and really sped up for the last one. I felt better after the workout, but my legs feel really, really tired. I can't wait for the day off tomorrow.

My right foot has been hurting still and Gilbert thinks it's my Sauconys. Gilbert called me later in the day to say he had snagged me a pair of the new Asics GT 2100s. I can't wait to try them out on Thursday.

I did some ab exercise after the workout at the club.

6.51 Miles total for the day

Recovery Run

Today was a 7 mile, very slow recover run. I didn't even feel like getting out of bed, but I had committed to Alex and Liliana that I would show up for the run. We averaged 10:05 and Alex actually asked us to slow down a few times. He had an awesome race on Sunday and really left it all out on the course. We got to Runtex at 6 and did a counter clockwise loop around the Trail. It was Alex, Gretchen, and me. Liliana showed up, but bailed once we got to the trail because her hip hurt. The run was uneventful. We did a few strides after the run. I am thankful I got out of bed and got the crap out of my legs.

I did some leg lifts, leg curls, and ab exercises at the gym.

7.63 Miles total with strides

2004 Decker Challenge

Today brings us to the fifth race in the Distance Challenge...The Decker Challenge 20k. They increased the distance from 12 miles this year. The day was cloudy, drizzly, and kind of warm...typical Decker race day! I met up with the Gazelles for a very slow warmup from the finish line back about a mile. I had on sweat pants and a long sleeve shirt and was burning up by the time we got back. We did our drills and some light stretching. I headed back to the jeep to take off my pants and change into my singlet for the race. I shared a tree with Henry and then headed over to the start. Almost to the start I remembered that I forgot my body glide. I would pay for it later with some major chafing...especially with the drizzly, humid day.

The gun went off and I took off. I think I was only about 6 seconds behind the start line. My goal for the race was to do a 1:35. I started off at a pretty good pace and out onto the highway. They changed the course from last year, so you head right out onto the road and don't do a loop in the parking lot until the end. I tried to use my Motive learnings and go out slow. Of the first 6 miles, I was disappointed with mile 2 and mile 4. This was a pretty easy part of the course and I should have picked it up more.

Mile 1 - 7:41
Mile 2 - 7:57
Mile 3 - 7:44
Mile 4 - 8:03
Mile 5 - 7:44
Mile 6 - 7:37

Mile 7 brought the first of two nasty hills. Here and at mile 9. I thought I did pretty well on the back section of the course. I wish I could have recovered faster from the big hill at mile 9 because I think it slowed me down on mile 10. The turn in into the fairgrounds was familiar, but having to run almost to the finish and turn around really sucked. I kicked it up a notch the last two miles and passed many people. On the last little uphill with about .4 to go I passed these two clowns that made some nasty comments about me passing people. I guess it was because I was flying past them and they were sucking wind going up the hill.

Mile 7 - 8:07
Mile 8 - 7:39
Mile 9 - 8:01
Mile 10 - 7:53
Mile 11 - 7:34
Mile 12 - 7:34
Mile .4 - 3:20 (7:45 pace)
1:36:54 total

I crossed the line and felt pretty good. I did a 15 minute cool down with Liliana and Alex and then did some strides. I ran into Amanda and chatted for a bit and then headed over to change into warm clothes. I was feeling good until I went into the expo room. It was like a sauna in there. I hung out a bit with Alex, had a couple of donuts and then headed home. I was 1:54 slower than I wanted, but was Ok with it. I still did a pace PR over last year and I am only 4 weeks removed from NYC. I need to learn the fine line between reserving and hanging it out there for a better time. It's all still a learning process, but at least I am seeing where I can make up time in future races.

Easy Jog and Stretching

Today was another fun easy jog and stretching day prior to Sunday's Decker Challenge. We ran clockwise from Runtex to the Mopac bridge and back to Runtex for stretching. These runs are the best...no stress and everyone is talking, laughing and generally in a great mood. We did some strides after the run and then headed back to Runtex.

We went through the stretching routine and I picked up my packet and headed home to set up the Christmas tree and put the lights on the house.

4.92 Miles total

Fartlek Recovery

Today we did 20 minutes of 1x1 fartleks around auditorium shores. I ran with Margaret, Pam and her friend Katie. It was a cold 38 degrees at the start, but it was perfect weather to run in. Town lake was running strong with fog above the water...it was kind of eery, but cool. It reminded me of my days in Salem running around Minto Brown park or Riverfront park along the Williamette. Minto Brown used to flood during the winter and the Williamette flows strong in the winter.

When we finished the fartlek we did 4x100 strides. That was followed by some balancing drills with Gilbert. These never go well for me. He makes us practice striding which helps with your balance. You need to use your abs and keep your back straight.

When I got to the club I did some ab exercises in the upright chair as well as reps on the leg extension, leg curl, and leg curl machines. My quads were burning but it will pay off on marathon day.

I have gained 3-4 pounds in the last week so I really need to get back on the healthy diet again. It's really hard with the holiday coming!

4.7 Miles

Easy "Run as You Feel Run"

Today was an easy, recovery day. I ran around the neighborhood for a quick 30 minutes. It was still pretty cold in the morning...I think it said 28 degrees on the outdoor thermometer, but it didn't feel as cold as yesterday. The wind wasn't blowing and the sun was out. My foot felt a lot better today. Hopefully it is just a passing injury.

3.55 Miles
30:01
8:27 pace