Golf Course Run with Wish

Today I ran with Bob "Wish" Wischnia. Bob wrote for Runner's World for 25 years and now works for RunTex here in Austin. It turns out he lives here in Circle C as well. I guess I am on the celebrity running tour. The weather was clear and crisp with no rain for a change. I wore shorts, two layers, and a pair of gloves. We headed out towards the new part of Circle C and then cut through a little trail to get on the Circle C golf course. We ran in the grass on the fairways for part of the course. It was fun to slosh through the wet grass and dirt instead of tearing ourselves up on the roads. We ran about 6 miles total from Wish's house out to the course and back. The conversation was awesome. We ran hard and talked the whole time. Wish knows so much about running and has worked with some of the premier folks in the running community. Hopefully I can continue to run with him. He, like Brom, gave me big hope for the future of my running.

Stats - 7.22 Miles/1:03:20/8:46 pace

Saturday Medium Run in Circle C

Today I met and ran with Brom Hoban. Brom writes the weekly running article in the Austin American Statesman and does some work with RunTex and their web site. It turns out we are neighbors. The weather was cold and rainy...very much like the rain in Oregon. It was refreshing to get out and run in it. Brom took me on a tour of Circle C running some of my usual courses with some additional mileage to get us to 8 miles. We started out really slow, had some miles in the 8 minute range and then slowed at the end. It was very interesting to run with someone who really knows running and has run sub 3:00 marathons. As someone who has only been running for 3+ years, I learned there is still room for much more imrovement in my results. It was a really enjoyable run.

After the run, I found out that Emma's game got cancelled so I jumped in the jeep and met the group for stretching and group pictures. It was great to see everyone again. It's only been two weeks since the marathon, but it seems longer.

Stats - 8.3 Miles/1:18:25/9:27 pace

Weights

Today was my second day in the gym for the week. I rode the eliptical trainer for 20 minutes and then went into my weight/ab routine and stretched afterwards.

• Roman chair leg lifts (10) 3 sets
• Roman chair crunches (10) 3 sets
• Back raises (10) 3 sets
• Ab machine (15) 2 sets, 40lbs
• Calf raises (10 reps in each position) 60lbs, 3 sets
• Leg extensions (10) 3 sets, 40lbs
• Chest extension (10) 3 sets, 40lbs
• Lat pull downs (10) 3 sets, 40lbs
• Shoulder raises (10) 2 sets, 20lbs
• Curls, on bench (10) 2 sets, 20bls + bar
• Running position arm swings (40) 2 sets with each leg forward, 10lbs in each arm

Overall a great workout. My arms were very sore last time so it's going to take a few weeks to get used to the routine.

4 Miles with Some Pickups

For a few minutes last night I thought about rejoining the Gazelles early, but after a night of thunderstorms, I decided to run in the neighborhood. The weather was nice and cool (50s) and the rain cleared before I started. I ran for about 20 minutes and then started a set of for 2 minute pickups at about 5k pace. It was a little hard to get up to that pace, but once I got going it was easy. It felt good to get a little speed back since I was so sluggish yesterday.

Stats - 4.12 Miles/32:46/7:57 pace

Easy Run at the Lake

Today I met Jay for a mid-day run. It was weird to be out at that time of the day, but it was a nice change of pace. The weather was warm...probably in the 70s and very humid. I am sure in a few months it will have felt like a very cool day! We headed out clockwise from RunTex toward the rock and back around to Congress. It was a nice little run.

Run Stats - 4.97 Miles/46:30/9:22 pace

Cross-Training and Weights...What a Concept!

Due to work getting in the way of my morning run, I actually did some cross-training and weight lifting at lunch time today. I got to the club early and it was a good thing. The thinning of the new year's resolution folks has not yet occurred...good for those folks. I jumped on the eliptical trainer for 30 minutes on level 14, covered a little over 3 miles, and over 500 calories.

I then did the following weight related activities which thoroughly tired me out. I dropped what was left of my weak weight program before Christmas.

• 3 sets of 10 leg crunches in the Roman chair
• 3 sets of 10 leg extensions (quads) (40 lbs)
• 2 sets of 10 back raises
• 3 sets of 10 chest press (40 lbs)
• 3 sets of 10 pull downs (50 lbs)
• 2 sets of 20 ab machine (40 lbs)
• 2 sets of 10 calf raises in each leg position: neutral, heels together, toes together (60lbs)

Hopefully I can do this at least twice a week on Wednesdays and Fridays. I think my new "off-season" schedule will be run M/T/TH/S - XT and weights on W/F and completely rest on Sunday. Hopefully this will allow me to strengthen and stay injury free.

Easy 'Hood Run

I ran again in Circle C today. This is my second week of my self-imposed exile from the Gazelles. Today was a short run due to time constraints, but given that I am still feeling like crap the distance was perfect. The weather sucked, warm and humid like race day...I am still pissed over that! ...but it is time to heal and these easy little runs are the perfect way to do it. Today I picked up the pace with each mile and had no problems doing it...8:23/8:14/8:01. I need to do a bit of speed work before my race in Phoenix next week.

Stats - 3.5 Miles/28:47/8:14 pace

"Long" Run

Today I ran around the neighborhood again by myself. The weather was nasty...drizzly and in the 50s. I was hoping for 5-6 miles and ended up with 5.5 miles. I probably ran too fast, but I felt good and just ran as I felt. My legs are feeling good, but I have the full fledged CRUD. I stayed home from work yesterday and slept all day. I haven't felt this bad since before I started running.

Stats - 5.5 Miles/47:37/8:39 pace

First Day of Running Post Freescale

Today was my first day of running since the marathon. I only went 3 miles in the neighborhood at a pretty slow pace, but it felt really good to get out. My right big toe is still messed up and I feel Carla's cold coming on. It has been nice sleeping until a normal hour of the day and being able to see the kids in the AM. I am going to take at least two weeks go get back to the group.

Total Mileage - 3.07 miles/27:29/8:57 pace

2004-2005 Distance Challenge Results

They posted the DC results today for this season. I was very happy with my results.

My '03-'04 results were as follows:
Total time - 14:05:21
Overall Place - 121st
Age group 35-39 - 23rd

My '04 - 05 results:
Total Time - 13:40:56 (includes the Congress Ave Mile not on last year's schedule and a slightly longer Decker course)
Overall Place - 68th
Age group place - 12th

If you extract the 6:08 for the CAM, I improved by 30:53 over last year. Part of the increase was doing Pervasive a week after Chicago last year really slow, but I improved in 5 of the other 7 races this season.

Anyway, I am very happy with my season results as I go off to join the world of the "Masters" runner in two weeks.

Post Marathon Day

I am still working on my race report, but wanted to keep up to date on my post race happenings. Today feels like the day after Christmas for me. It always feels that way for me. I have been so focused on the race since I crossed the finish line at NYC that it's hard not to have a let down. Luckily for me I have my 40th birthday and my trip home to Phoenix to look forward to in two weeks.

Physically, feel like a truck hit me. I guess that means that I truly did leave most of it out on the course yesterday. My quads are hurting, my right big toe is bruised, and I have a sizeable blister on my second toe.

I went for a 45 minute, almost 3 mile walk today. I tried to run, but couldn't. My legs felt better afterwards. I went to see Lucy this afternoon and she worked out many of the kinks.

Carla surprised me with some lovely heart shaped, crab-stuffed ravioli for dinner and we had a very nice dinner for Valentine's day. I am off to bed early and back to reality at work tomorrow.

I am already looking forward to running this weekend!

Freescale Marathon Race Report

Coming soon!

Final Jog Before the Big Day

Today we did a little 20 minute jog on the trail followed by stretching. The group didn't seem as jovial as the other pre-race, day before runs. I think we were all getting focused on Sunday's race. It's been a great journey getting to this one. I seem a lot more fulfilled even before the big day because I have been able to train with m friends the whole time. For NYC I was training mostly by myself with an occasional run with some other Gazelles.

I am hoping for a breakthrough day both mentally and physically tomorrow. The weather forecast is looking very iffy and could be a factor tomorrow. We will see!

Easy Fartleks

Today was a really easy workout...probably just enough to get some nervous energy out. I really slept like crap last night. I didn't dream or anything, but just kept waking up. The weather was kind of cold so I wore tights, two layers on top, a hat, and gloves. We ran a two mile warm-up to the foot bridge and back and then did 12 thirty second on and 15 second off fartleks on the trail from the zero mile marker to the 1/4 mile marker. My legs felt a bit sluggish and I was overall sluggish, but I guess that's par for the course at this stage of the taper.

My left knee is tight tonight...feels like the IT band. I think it's just weird pre-race pains. I have gained a couple of pounds this week, but have been eating a lot of healthy carbs. I have to really watch what I eat tomorrow and Saturday. Tomorrow is expo day and after stretching on Saturday, I am going to sit all day long.

I plan to have a break through day both physically and mentally on Sunday. I have to get past the pain and tiredness, and really push through it all. I have to get past the demons of the out and back and the last 6.2 miles. I have faith in my training efforts since NYC and know Sunday will turn out positive. My only worry is the weather...I hope it cooperates!

Freescale goals: High - 3:25 - Gilbert's prediction, medium 3:30, Low 3:35

Last Speed Workout Before Freescale

Today was our last semi-hard workout before the big day. The weather was cool and overcast with temps in the 50s. Today would have been a perfect day for the marathon. We ran over to the Zilker soccer field and had a few choices...three 1000s with rest, a single 3000 or two laps equaling a 4000. We were supposed to run at marathon pace. A few of us chose the two laps. I ran with Marci and we ran a bit faster than marathon pace. It felt really good to get out run hard. We averaged 7:42 pace and I don't think it will hurt me for the race. I wasn't stressing to run this pace, so hopefully 8:00 will seem easy on Sunday. We jogged back and did part of our stretching routine at the RunTex.

Only 5 days until the race and only one workout left other than our short jog on Saturday. I am feeling great, but am very eager to get out there. I am kind of "bitchy" and can't concentrate at work. I wish I could take this whole week off. I tried to get most of my hard work done early this week so I can skate the back half of the week. Carla is being a real trooper trying to minimize my stress and give me my space. I owe her big once this is over.

The plan is to leave early on Friday and hit the expo. I am going to rest all day Saturday after the short jog and stretching. My big mistake from NYC was walking around Manhattan the day before. I know I going to be antsy, but I am going to sit on my ass!

The weather forecast keeps changing. They are forecasting warmer than usual with some possible rain. Even the guy on KXAN said we won't have the race time weather locked down until Thursday or Friday. I just hope it's in the 50s with no humidity and cloudy. I wouldn't even mind a little rain.

I am starting to ramble, so off to finish watching the Amazing Race...I would love to be on that show!

Speed workout info - 2.47 Miles/19:02/7:42 pace
Total Mileage - 5.9 Miles

Easy Run

Well it's 6 days until race day and the schedule calls for an easy run. I woke up to heavy rain and thunder and it's actually kind of warm...almost 60. I dropped the girls off at school and the rain lightened and the thunder cleared. I got home and did my usual route through Circle C. I did run as you feel. My left knee has been feeling weird, but the run made it go away. I felt pretty good and did 5 strides in the street afterwards. It's amazing how strides make the tightness go away after a moderate run. I am feeling really good...probably the best I have felt going into a marathon since my first one in Portland.

4.23 Miles/36:03/8:32 Pace

Total Mileage with Strides - 4.54 miles

Easy 7 Miles

Today was our last "long" run before the big day. The plan was to run the last 7 miles of the Freescale course. I think it was a great idea since I have had a hard time with that stretch the past two years. The weather was actually pretty good...temps in the 40s with no rain. I ran with my usual group though everyone was pretty close together. We headed out from RunTex to the Pfluger footbridge and then east on Caesar Chavez. We then took course route into east Austin. Gilbert was waiting for us right before the Longhorn dam with some "mojo." I took a carboom there and we headed off for the last part of the course. We headed back and then took a ceremonial pose at the finish line. Kelly, Alex, and I waited for the rest of the group to finish and cheered them on at the finish line. Everyone was in good spirits. I pray that everyone has a safe, great race next Sunday. We have all worked very hard and we all deserve a good day.

I did 5 strides and then we headed over to stretch at RunTex.

7.52 miles/1:11:05/9:27 pace

Total Mileage - 8 miles

Rest Day and a Dr. Visit

I woke up dizzy again, so after I dropped off the kids I headed over to Dr. Frederick's office. They were able to work me with the PA. I felt like my heart was racing when I woke up, but checked my heart rate and it was at 60 which is close to normal. The nurse took my blood pressure and my pulse and said they were both in the good range. The PA asked some questions and said she was pretty sure I have vertigo which is probably from my sinus cold I caught right after Buda. Fluid may have gone into my inner ear from the the infection. They hooked me up to the EKG machine just to make sure I wasn't having any heart attack issues and she told me it looked like a normal "runner" rhythm. That made me feel good. She gave me a prescription for Xanex which she said could help me. I got my prescription filled and headed off to work. Once I got to work, I took one of the Xanex and started feeling really mellow...like I wanted to go to sleep. I felt like I was stoned so I headed home. I ate a quick lunch and then passed out for two hours...needless to say I will get through this Vertigo without any additional Xanex!

I am very happy that my heart isn't the issue, but she told me to watch for chest pains, shortness of breath, and pain in my upper arms just in case. I can run Freescale and don't have to worry!

5x800 Repeats at AHS

Today we did repeats at Austin HS. This is our last real speed work until Freescale. I have been dizzy since yesterday afternoon and am a bit freaked about it this close to the marathon. Hopefully I will feel better tomorrow. The weather was cold again...in the 30s again with a little wind. I wore tights and two layers on top.

We did the slow run over to AHS, did the drills and then headed out on the 800s. I ran with Marci, Sean and Margaret. I think we were supposed to do these a little faster than marathon pace and I went a little faster than that, but not as fast I could run. Splits were 3:48, 3:37, 3:40, 03:36, 3:42.

We did 3x100 strides afterwards and then ran back to RunTex. I felt great during the workout with no after affects from the dizziness. I felt dizzy during my stretching, so I headed home and for a nap and some rest.

Easy Run in Circle C

Today was the usual easy run in the neighborhood. I was going to skip the run, but my legs feel pretty good today. I decided on an easy 30 minute run. It was really cold again, but not raining which was nice. I ran out 15 minutes and then back to the house. I did a run as you feel and felt pretty good. I did 5 strides in front of the house and then did some stretching. I iced my left leg again and that was it for the day. I feel really good and feel ready for a break out race next week.

Total Mileage - 3.45 Miles/29:45

Easy 7 Miles in the Rain

Yesterday was a great rest day with extra sleep until 8AM since the kids didn't have school and Carla didn't have to head to the gym. I got a 30 minute massage from Lucy and she found some weirdness on the outside of my left leg. It's the leg I injured two years ago during the Distance Challenge. There is some weakness that can be corrected with some calf raises at the gym after the race. For now she said to ice it as much as I can before the race.

We woke up to rainy, cold weather. The group met as usual at Runtex Riverside. Most of the group did the easy 7 miles, but some of them did the circuit. Our group took off for a counter clockwise 7 mile loop. We hit big puddles on the trail right out of the chute. After trying to avoid the puddles, we all pretty much said screw it and had a good time with it. We talked about 3M and about Freescale in12 days. It was a very relaxing run and the kind of run I really appreciate at this time in our training. We did 5 strides on the trail in front of Auditorium shores and then headed back to RunTex.

Total Mileage - approximately 7.8 miles with the strides