Fartleks on the Trail

Today we did Fartleks on the trail. It was a perfect day for running...temps in the high 50s and no humidity. Gilbert called out the groups and I was in shock when he threw me in with Ivi and her fast posse. I think he is trying to get me to come out of my comfort zone and I really appreciate that. I really don't know anyone in that group so I was happy that Marci tagged along. We did a 20 minute warmup and then did 1 minute on/1 minute off. The faster folks really took off, but we were able to stay with reach of them. I probably ran too fast, but I felt good and wanted to pick up the pace. Gilbert caught us on the trail and made some form adjustments for me. I keep my shoulders too high and clench them when they should be relaxed and lower. We finished the fartleks and headed back at a pretty good pace. My stomach was acting up and I had to make a pit stop at the Taco Cabana. I ended up missing the drills, but did 4 strides before heading back to the car.

Total Mileage - 7.5 miles

Cross Training and Weights

I did another cross training day today with my weight routine. I did 20 minutes on the elliptical trainer and then went into the weight routine. Although I don't have all the same equipment that Gilbert showed us, I think I am doing the right things. I feel stronger and can actually see muscles underneath the flab. I have been doing 50 pushups every day as well and that seems to be having a positive effect too. My legs feel less tired and I am running faster on the days I do run.

Weight - 206

1000s at Meriden

Today we did 1000s at Meriden. The weather was nice...in the high 50s with a bit of humidity. I wore a long t-shirt until we got to the site from RunTex Lake Austin. I was warm by then. We did the usual drills and then I rolled with Sean, Kelly and Marci. Gilbert wanted us to go easy since most of us are racing on Sunday. We did 5 of the 1000 repeats: 4:48, 4:45, 4:45, 4:47, 4:39, 4:48. We then did 4 repeats up the steep hill to work on form. After that we had to do 3 repeats up the steep hill backwards. This is one tough workout, but you feel really good afterwards. I feel really strong and am looking forward to a good Cap 10K. My current goal is sub 45:00 and I will refine that as I get closer to race day. My current PR is 46:11 and that will easily be beat.

Total Mileage - 6.27 Miles

Moderate Run Through Circle C

After eating and drinking too much the last 3 days I had to get up and get in a solid workout. After the long run on Friday, it was beers before the NCAA regional doubleheader. We hit San Antonio on Saturday and it was my aunt's great cooking along with more beers. I watched Arizona choke to Illinois once we got back to Austin and didn't sleep well. Those that know me well know I love my Wildcat basketball and I was just plain pissed that they blew a 15 point lead and should be playing next week in St. Louis.

Anyway, I got a good night's sleep last night I headed out into a really nice morning around 6:45. I didn't have the energy for a pace run, but wanted to get in at least 8 miles at a moderate pace. I started out pretty slow, but picked up the tempo for the rest of the run. I ran all over the neighborhood including some dirt trails and around the soccer fields. I am starting to get bored in Circle C so I think I need to head back to Town Lake. I did 40 pushups when I got home. I ended up with a really good workout given my lack of energy and extra garbage in my system.

Mile 1 - 8:44
Mile 2 - 8:11
Mile 3 - 8:21
Mile 4 - 8:15
Mile 5 - 8:08
Mile 6 - 8:36
Mile 7 - 7:55
Mile 8 - 8:07

Stats - 8.13 Miles/1:07:25/8:18 pace

Pre-Weekend LSR

Today Jay and I headed out early this morning for our long run. I have to head to San Antonio early tomorrow and Jay was nice enough to sacrifice some sleep to get the run over early on this Easter weekend. We did the dam loop and then the little loop under the MoPac bridge and up to Enfield. I had a little mishap heading west on Enfield and tripped over a slight lift in the side walk. I wasn't concentrating and hit it just right. I skinned up my knees and got a bit of road rash, but nothing else was hurt...thank goodness. The rest of the run was pretty uneventful...just good conversation and easy running. My legs were pretty heavy the whole run due to the tempo run on Thursday. I had to leave once we got back to the zero mile marker and Jay soldiered on for another mile.

Stats - 13.09 Miles/2:02:38/9:22 pace

Tempo Run

Today was our usual 4 mile tempo run on the trail. We did a one mile warmup and then our drills. I wanted to really break through today with a great run. I took off behind the faster groups and passed passed KK right before the train tracks. When I turned around at the bridge she was nowhere to be seen. She is one crazy person so cheat on a tempo run. I passed another faster guy on the way back and the only folks in front of me were Evie and faster. I crossed the line in 28:21 which was a PR by 33 seconds (January before Freescale) and a 7:03 pace.

Total Mileage - 6.77 miles

Cross Training and Weights

Today I took a day off from running for some cross training and weights. I did 20 minutes on the elliptical trainer and then did my weight routine. It was a pretty uneventful day, but nice to get a different workout in.

1000s at Zilker

Today we ran 1000s at the Zilker soccer fields. It was the usual jog over with the usual warmup. I was happy to get back to the group after a week away. I actually feel like it was my choice to come today instead of feeling like having to come. It was great to see everyone. I ran with Jeff and Kelly for first five and then it was just Kelly and I.

Splits: 4:15, 4:11, 4:11, 4:09, 4:09, 3:55

Total Mileage - 8.33 Miles

Pace Run Through Circle C

Today I did a 6+ mile pace run in Circle C. The terrain is a little more challenging than the lake plus I get to sleep for an extra hour. The morning was pretty warm and humid with thunderstorms on the way. I headed out about 6:45 and felt a little sluggish. I haven't been eating the best and have been enjoying my running without sacrificing food and drink. Carla and I went to see Cirque de Soleil and had a nice dinner with a bottle of wine at PF Chang's Saturday night and I took Sunday off, so needless to say I felt a little lethargic.

I did a 1.42 mile warmup at an 8:43 pace and then took off for the pace part of the run. Given the hills in our neighborhood the goal was to complete the 6 miles around 8 mile pace. I ran 6.11 miles in 48:48 which was exactly 8:00 pace. I felt pretty strong at the end and the last two miles were 7:39 and 7:52.

Stats - 7.53 Miles

3 Different Runs Equals My Goal Mileage +

Today I set out to do 10 miles and ended up with a bit more with 3 separate runs. I met some of the Gazelles at RunTex to run the Cap 10k course. I wanted to run it pretty quick to see how the course was and how I can manage it in two weeks. I showed up with a long sleeve shirt on and knew I was in trouble. It was warmer than I thought and got warmer through the run. The first half of the course seemed to be harder than the back half so that is good to know. Once we got back to the rock we went on the south side of the trail. I really picked it up the last 3 miles and it felt really good. I went 6:55 and 6:53 the last two miles...awesome!

Stats - 6.54 Miles/51:24/7:51 pace

Second run - I met up with Patrick, Diana and Jan for a cool down run. Diana and I peeled off at the Pfluger bridge to run on the north side of the lake. We went a bit past the Congress bridge and then back to RunTex for stretching

Stats - 3.3 miles/28:25/8:37 Pace

Third run - when I got home I decided to run with Emma to Caroline's soccer game. We did some Galloway type things running 1 minute and then walking one minute. She seemed to do ok with way. I need to get her out more so she can build up to doing a 5k race in the next few years. It was great to be with her and talk and do a little coaching. She is growing up so fast.

Stats - 1.69 Miles/22:17/13:14 pace

Tempo Run in Circle C

Today I woke up to go meet the Gazelles and it when I looked at the thermometer it said 32 degrees. I got back in bed and slept for another hour! It is one of those things that I can do now that I am not really training for anything. I consider Indy to be a fun event and want to do well, but I am at a point mentally where this is becoming like work. The past few weeks post Freescale have been a lot of fun since I have been running a lot, but not really busting my ass. I have had some beer, some wine, some good food, and have really been enjoying myself.

Anyway, since I blew off the Gazelle workout, I did a really quick 4+ mile tempo run. I ran my usual route to Highway 45 and back. I felt really good and strong.

Stats - 4.33 Miles/32:52/7:36 pace

Run with Wish

Today I met Wish for a run through Circle C and then into his "special" place that he wrote about in a recent RunTex.com article. Wish is a very interesting person to me. He used to live in Phoenix and went to ASU so we have a lot to talk about when we run. He told me some stories about legendary ASU football coach Frank Kush this week. I grew up during the Frank Kush days so it was very cool. We headed off down one of my usual routes and then headed "off-road" for a few miles. It's nice to get off the asphalt and run someplace new. I love the trail, but it's nice to be able to come back home after a nice run and not have to head over to the AMD club to take a shower.

Stats - 6 Miles

Push Up Run

My Jeep is still in the shop, so I wasn't able to join the Gazelles for circuit training this morning. I wanted to get in some of the strength training, so I came up with a 5 mile, push up run. The weather was in the high 40s and cloudy. The rain is supposed to come later today. I have this feeling this is our last hurrah of Winter. I just hope it doesn't get hot too fast. I ran through Circle C again but this time took a different route. I went out to LaCrosse, a right at the school and to Escarpment; went left to 45 and then back North on Escarpment, left on LaCrosse and back to the house. I stopped every .75 miles for 10 pushups so I did 50 total along the way. It was a fun way to break up a run. Tomorrow Wish and I are headed out for an hour run. Hopefully it's the fun course again.

Stats -

Pace Run in Circle C

My Jeep has been acting up, so I decided to run at home today. I did my new course out through the new part of Circle C, back to 1826, up Escarpment, down the east loop to LaCrosse, and then back to the house. I wanted to do a pace type run, but there are many small hills in Circle C so I didn't know what to expect. I ran the first two miles faster than I wanted to, so it was a quick warmpup - 8:19, 8:05. I ran the following splits for the remaining miles 7:54, 7:50, 7:36, 7:49, 3:31 (.46 miles/7:41 pace). I ended up doing a sub 8:00 pace even with the tougher terrain and I felt really strong.

Stats - 6.46 miles/51:06/7:55 pace

Long Run - Mt. Bonnell

Today I ran the longest I have run since Freescale. I met Jay at Runtex at 6AM and we took off for a trip to Mt. Bonnell. We ran at a pretty good clip given my lack of sleep and my body still being on California time. Jay is definitely getting stronger and moving out of his Galloway comfort zone big time. We picked up the pace the last few miles and finished strong.

It was weird just the two of us. Everyone else has some different goals. There are the Boston folks...bastards! and then the Cap 10k group...Alex and Liliana are still hurt. So Jay and I are the only ones left focusing on the Indy half. Alex will be back soon though. He was looking strong today with some strides.

Stats - 13.41 Miles/2:00:40/9:00 pace

Easy Run in Sunyvale

Today I got up early and ran around the AMD campus in Sunnyvale. I planned on a 4 mile run followed by some weights at the Sunnyvale health club. I did an out and back on some streets and then ran through a park for a bit. I got to the health club and couldn't get into the weights at all. The machines were totally different from the one in Austin so I did a few things and then took off.

Stats - 3.87 Miles/30:06/7:47 pace

Run in Palo Alto

Today was a very long day for me with my run coming at the very end. I flew to San Jose at 9:15AM and went straight to the Sun campus for my meetings. We met until 5PM, and then I followed Paul Read, my Sun counterpart, over to Palo Alto to run with his running club. We got stuck in traffic and the group was leaving as we drove up. My quads were still hurting from Wilke so I was hoping for an easy 5 miles. As soon as we stopped, Paul took off really fast. I kept up and our first mile was 7:11, followed by 7:58, 7:43, 8:18, 8:31. We actually slowed down at the end. It was a very nice run through some nice homes near the Stanford campus. My legs were tired ad the end, but felt OK. I got back to my hotel after dinner, checked in, and did some crunches and push ups.

Stats - 5.02 miles/39:51/7:57 pace

Back to the Gazelles and Wilke

Wilke...my least favorite workout. I met Jay and a few other Gazelles at 5:45 and we ran over to Wilke. It is a very long warmup, but is nice because the total Wilke workout is pretty short. We did the usual drills and then I did 7 repeats up the hill and two backwards. I thought I was done when Gilbert had us us do some "high knees" at the top for about 10 yards. I did 4 of these and was exhausted. I ran back with Jay and Joseph...it was a long day.

Stats - 8.27 Miles overall

Recovery Run in Circle C

Today I ran throughout Circle C. It was nothing major just a peaceful run. I am still tired from my trip to Arizona and miss my folks already.

Stats - 6.2 Miles/52:35/8:29 Pace

Perfect Day!

Today was my last day in Arizona and probably my most fun day. I ran in the Mayo Clinic 8k race in north Scottsdale and then got to see Arizona play ASU later that afternoon. The morning was clear and cool since a storm blew through overnight. Dad and I headed over to the race course an got there about an hour early. I checked in and hung out for a bit and then headed out for my warmup. I ran about two miles and then did my Gazelle drills by myself. I must have looked really weird to the folks waiting for the race to start. I then found a desert bush and was ready to run. The race wasn't chip timed so I got really close to the start line. I took off with the pack and may have gone a little fast. The first mile was 6:49. I settled into a good groove for the next two miles posting identical 7:08s for miles 2 and 3. I started to come apart during mile 4 where I posted a 7:44. I think the late nights and rich food caught up with me. I didn't walk and battled through the pain. I ran the last .971 in 7:01 which was a 7:14 pace, so at least I acted like a Gazelle at the end with a strong finish. I ended up 55th overall out of 445 people and 11th out of 41 in my new age group. It was a new PR by 1:25 from the News8K last June.

Dad and I headed back home for a wonderful breakfast with the family. I chilled for a few hours and then headed to the basketball game with Joe and his new girlfriend Alisa. The game was awesome and Arizona won on a last second shot by Salim Stoudamire. I couldn't have asked for a better ending to my four day birthday celebration in Arizona!

Run in Arizona

Today I ran around my folks neighborhood. I headed north up 55th avenue to Union Hills and then through a side road near the Honeywell plant up to the loop 101 freeway and back. The traffic was already flowing good at 6:30 in the morning. It was clear and cool and the sunrise above the desert was amazing. I had to pick the pace up for this run to get my mileage in and because I felt guilty that my Gazelle mates were doing a tempo run this morning.

I sat through day one of my TLG training and a nice dinner with friends at my old favorite restaurant.

Stats - 5.07 Miles/41:58/8:17 pace

40th Birthday!

Today is my 40th birthday. I usually like to celebrate by running, but the weather was terrible this morning before I caught my plane to Phoenix. My flight was good and I met my good friend Jon for lunch in Tempe. After that I headed over to M&Ds house for a great dinner of my mexican favorites and some great cake. It was great day!

The Break is Over!

Today was my return to the Gazelles and my last day to run as a sub-masters runner. The big 40 hits tomorrow. I am a little freaked by it because it is a milestone birthday, but I am healthier and in better shape than I was at 30, so that makes me very happy.

The weather was kind of chilly, but perfect running weather...dry and in the mid 40s. I wore two layers on top, shorts and gloves. I still get mad every time I write about perfect running weather. The crappy weather at Freescale still upsets me! Anyway, I digress...

The workout was mile repeats at the south side of Zilker park. I ran over with the group, did drills, and then started out with my usual group (Marci, Kelly, Margaret) and Jeff joined us as well. I did the following splits...all progressively faster: 7:12, 7:04, 7:03. I was supposed to do 4 repeats, but everyone quit after three and I was pretty pooped. I figured I would stop since I am racing on Saturday. I ran back with Jay, Joseph and Jan. I did some sit ups and pushups with Jay and Jan on the deck at RunTex and headed off to work.


Stats -