Fartlek Workout

Today was a 7 mile fartek workout on Town Lake. We warmed up for two miles and then started doing one minute on and one minute off fartleks. I started with a faster group, but wasn't able to hang on. My stomach started giving me issues and I had to take a pit stop just past the first ave bridge. Once my issues were alleviated, I took off again and caught up with Jan. We took the miles at an easier pace than I was going before and finished strong. I did a few footwork drills with the group and then headed to work.

Stats - 6.92 miles/56:30/8:10 pace

Easy 5 Miles

Today I ran around Circle C Ranch for a quick makeup run from Tuesday. All this travel is killing me. I was in San Francisco the last two days with minimal sleep on Monday night. I had to get up early to catch my flight home, so I wasn't able to workout out on Tuesday.

I did my usual 4 mile route plus an extra mile on Escarpment to get to 5 miles. The first 3 miles ranged from 8:29-8:31 and I picked it up for the last two going 8:10-8:05.

Stats - 5.15 miles/42:58/8:20 pace
Ave Heart Rate - 138
Max Heart Rate - 158

Pace Run

Today I did a pace run pretty much by myself since my usual partners had other things going on. I was a bit tired going in since I had to drive 12.5 hours from Florida yesterday. Carla and I tag-teamed the driving so my legs weren't too stiff.

I ran the two mile warm up easy with with a 9:11 and 8:40 pace. I took off at mile two and felt pretty good. Mile 3 - 8:00, mile 4 - 7:35, mile 5 - 7:38, mile 6 - 7:30, mile 7 - 7:11.

Overall Stats - 7.01 miles/55:52/7:58 pace

Pace Run - 5 miles/38:01/7:36 pace
Average heart rate - 148
Maximum heart rate - 167

Week in Florida - 6/22 - 6/26

We were just east of Panama City, Florida from the 22nd - 26th. I was able to get in a couple of runs as well as a round of golf, and some beach swimming during our time there. It was really hot and humid...a lot more than in Austin.

7-miler on June 23rd - I found a bike path on a road called 30-A near our rental house. I went out about 7:30 which was late for Florida since the sun comes up at 5:30. It was already really hot. I went 7 miles in 57:24 which was an 8:11 pace. I just wanted to finish. I didn't have any water so I had to drink out of a water hose on the way back.

18 holes of golf on June 24th - I dusted off my clubs to play with a couple of buddies that made the trip with us to Florida. I shot a 117 which wasn't bad for not playing in 3 years. I really enjoyed myself and it was nice to play a round and not be exhausted. I have never played golf before while I was in shape so this was fun.

14 miles on June 25th - I was able to keep my scheduled long run on Saturday. I mapped a course on the same bike path from Thursday and even planted some gatorade along the way so I would die out there. I had a really nice run and passed a lot of vacationing walkers and runners along the way. My planted gatorade came in really handy and I also took some enervitene with me. I drank half a the 5 mile mark and the other half at the 10 mile mark.

Stats - 14.06 miles/1:57:26/8:21 pace

Meriden

Today we ran Meriden. I did 3 repeats, the 5 uphill and then 3 down hill. I went really easy due to my right knee. The downhills aggravated my knee a lot. It was a nice little workout...now it's time for the drive to Florida.

Stats - 4.71 miles

Pace Run

Today was the usual pace run on the trail. We were supposed to warm up for two miles and then run as you feel for the last 5. Anne and Alex weren't there today so I ran by myself between a couple of groups. My left knee felt great, but my right knee is still a little banged up from my tumble on Saturday.

I ran the first two miles in 16:59 and then took off.

Mile 3 - 7:44
Mile 4 - 7:35
Mile 5 - 7:44
Mile 6 - 7:08
Mile 7 - 7:05

Stats - 7 Miles/54:21/7:46 Pace
Pace Run - 5 Miles/37:22/7:28 Pace
Average Heart Rate - 155
Maximum Heart Rate - 174

2nd Long Run for Chicago

Today we ran a new course in preparation for Chicago. We ran from Porter Middle School off of south Lamar to the the trail; ran on the trail; and then back through the hills of the Barton Creek area. The first part of the course was downhill and pretty easy, but what goes down must come back up. My knee felt good going out and I was really being careful with my foot placement. That all went to hell when I followed Sean on a dirt section next to Lamar and tripped over a wire anchor. I landed on both knees and skinned them up pretty good. I was happy that I didn't take a direct hit to my right knee.

The first 4 miles were all downhill. We stopped for water along Lamar and then again at the rock where I ate a carboom. We finished off the trail and then headed across Barton Springs to the hard part of the course. It was many up and down hills. The overall course started at just under 700 feet. We bottomed out at just under 400 feet near AHS and then climbed back up. It was a really good run and my knee held up well.

We did a loop (.6 miles) around the school as a cool down and then I did a couple of strides carefully. I stretched at home and iced my knee. The skinned up knees hurt more than my injured knee so I think I am on the road to recovery.

Stats - 10.46 miles/1:27:10/8:19 pace
Average heart rate - 142
Maximum heart rate - 169

Elliptical and Weights

Today I did my normal Friday weights and elliptical training. I was able to ride the elliptical trainer for 30 minutes with no knee pain. I did you normal weight workout with the exception of the leg extensions and curls. It was a good workout...I can't wait to run tomorrow.

Day of Rest

Today I did nothing! It was awesome! I went to bed at 11 and slept all the way to 7:45. I haven't had a day like this during the week in a long time. My knee feels better today but it should since I didn't do anything. Maybe my knee was a little sign to take a break. I am going to cross train and lift tomorrow and attempt the 10 miles on Saturday. I am also planning to take it easy while we are in Florida next week. I can hit it hard when I get back.

Cheers!

Crosstrain/Weights

It's day 3 of the injured knee so I did my crosstrain and weight routine. I rode the elliptical trainer for about 20 minutes rotating from doing it forward to backward every 5 minutes. During one of the backward times, my knee hit a glitch so no magic overnight. I jumped off a few minutes later and went into the weight routine. My legs felt great during the leg exercises. I stretched really good afterward and did multiple IT band exercises. I have a feeling part of my knee problem may be IT related since the pain comes and goes.

I am still on the fence about my activities tomorrow. I will see how I feel tonight and maybe do a light run at home or jog with group to AHS and skip the 1000s.

Aborted Gazelle Workout

Today was supposed to be 200s at Zilker, but my knee acted up on the way to the workout and I had to watch. I was fine until we made the little climb into Zilker park and then I got a sharp pain in my right knee...from yesterday's little bobble during my strides. I started to do the warmup, but couldn't push off on the sided to side drill and headed over to talk to Gilbert. After everyone else took off, Gilbert showed me some stretches to help it. I ran back with the group afterwards and the knee felt fine.

I called Dr. Chassay, who helped me last year, and saw him this afternoon. He said it was just a tweak and I still have all the strength in the joint. He told me to cut back my mileage by about 25% for the next week or so and to avoid intense workouts. I can still run which is great news! I will crosstrain tomorrow and Friday, do a light run on Thursday, and I should be able to do the long run on Saturday with the group.

Stats - 2.83 miles
Average heart rate - 119
Maximum heart rate - 137

Monday Pace Run

Today Gilbert sent us out on a "how you feel" pace run. He told us to warm up for 20 minutes and then go. We took off in a small pack and then Anne and I gradually broke away. I looked at my watch at the 20:30 mark and it said 2.3 miles and than is when we picked it up. I didn't feel so hot today due to lack of sleep from our Saturday lake trip and having to give up my Sunday sleep to work at the TLG boot at Danskin. I also had a few beers/margaritas and didn't eat well this weekend. I have to get out of this circle to really succeed at Chicago.

The 4.7 miles we ran hard didn't feel that bad. I tried to watch my heart rate and keep it in the 150 zone. It was in the high mid to high 150s and went over 160 only during the last mile. We got back to the zero mile marker and did 5 strides. My left knee popped during one of the strides and I think I just tweaked it. I stopped really quickly and may have hyperextended it. Yet another thing to watch. My hip felt good today which was a relief. Hopefully both things will feel better in the AM for the Gazelle workout.

Warmup - 2.3 Miles/20:30/8:55 pace
Pace Run Stats - 4.7 miles/34:58/7:26 pace
Overall Stats - 7 Miles/55:28/7:55 pace
Average Heart Rate - 146
Maximum Heart Rate - 168

First Chicago LSR

Today I did my first official LSR run for Chicago. The goal was 12 miles, but the course G set out was only a little over 11. I ran with Anne Espinoza most of the way and we went way too fast. I guess I can afford it on a short run like this, but as we get longer, we need to definitely go slower. We did the scenic loop out to 35th and down to Exposition and back. We stopped for water at Redbud, the cleaners, and at O'Henry Middle School. I at one Carboom at the cleaners which is a little over half way.

I was able to pick it up a bit at the end, but I was really tired. I think I worked my legs too hard with the weights yesterday. I need to moderate those workouts a bit prior to the long runs.

Splits -
Mile 1 - 9:28
Mile 2 - 8:45
Mile 3 - 8:21
Mile 4 - 8:05
Mile 5 - 8:01
Mile 6 - 8:13
Mile 7 - 8:06
Mile 8 - 7:59
Mile 9 - 7:32
Mile 10 - 8:01
Mile 11 - 7:37

Stats - 11.18 Miles/1:31:35/8:11 average pace
Average Heart Rate 152
Max Heart Rate 171

I did a mile out and back cool down from the zero mile marker to get to the 12 mile mark for the day. I also did 4 strides and then had to take off early to go get the girls. I did some stretching when I got home.

My hip felt pretty good during the run but now it hurts. I am icing it and will rest it tomorrow. Depending on how it feels will determine my pace on Monday for the pace run. I hope I can get rid of this crap soon.

Xtrain and Weights

I did 15 minutes on the elliptical and then the weight routine. My right hip feels better, but it should since I didn't run this AM. I added leg presses to strengthen the hip muscles. I did a good stretch routine afterwards and really worked the right leg.

7 Mile Loop

NOTE: I am not going to talk about the weather anymore until it actually changes from hot and shitty to something else.

My right leg is still bothering me so I skipped the tempo run to do the 7 mile loop. I want to keep my mileage up while I nurse this nagging injury. Jan skipped as well so we took off clockwise on the trail. We kept a decent pace throughout the run and got water at the Pfluger bridge and the little shack on the way to the I-35 bridge. We got back to the zero mile marker just as the other Gazelles finished their death run. I did 5 strides and then headed back to RunTex.

I did 50 crunches in the Roman chair and 50 crunches in the ab machine. I will do some additional ab work tonight at home. I also did the full stretch routine with some additional focus on my right hip.

Stats - 7.05 miles/1:00:36/8:36 pace (includes the two water stops)
Average heart rate - 139
Max heart rate - 156

Cross Training and Weights

My upper right quad/hip was still sore this AM, so I opted out of my 45-60 minute run and went straight to the gym. I did 30 minutes on the elliptical trainer and then did an extended weight workout (arms and legs). I experimented with this pulley machine so I could work my glutes, groin, and hips. I am a little sore from those exercises, but hopefully it will help the issue in my right leg.

Tomorrow I am going to layoff of the tempo run and do the 7 mile loop at a moderate pace. Hopefully a little extra TLC will help this thing go away.

Circuit Training (800s)

Today was circuit training at AHS. We got to AHS, did the drills and then set out on our way. We had to run 800 and then do the set of exercises. My right quad was really tender this AM so I was a little unsure of myself going in. I did my pushups, jumps, situps, back raises, and lunges and then headed over to the bench for the step ups. I got through the first set fine, but then my quad got aggravated from the lunges. I did another 800 and another set of exercises. I did one last 800 and then G callled us over to the group for some fast feet exercises.

My quad is still sore, but hopefully nothing major. I am going to skip the tempo run on Thursday and do the 7 mile loop easy.

Total Mileage - 6.04 Miles

Start of Chicago Training

Today was the first day of Chicago marathon training. There were about 10 of us that took off on a 7 mile run "as you feel" with the last two miles going a bit harder. I started out with Alex and Anne going counter-clockwise in the trail. Alex caught up to Kenny Hill and Ann took off a bit ahead of me on the North side of the trail. I caught Anne by the boat docks and we both stopped for water there. We headed back and I finished ahead of her by a minute or so. The first mile was an 8:55 and we got progressively faster from there. All the remaining miles were sub 8 and all faster than the previous mile...good stuff!

My right quad is nagging again. I guess it's from the race, but I need to keep my eye on it. We did 5 strides in the grass and then headed over for a quick group stretch at RunTex.

It was a good workout and good kick off for Chicago.

Stats - 7 Miles/53:42/7:40 pace
Average Heart Rate - 151
Max Heart Rate - 167

News 8k

Today was the News 8k. I got to RunTex early for Gilbert's kickoff meeting for the fall marathons. I got a cool treat and got to warm up with Gilbert by myself. It was a great experience, but I think it hurt my race time. We did two miles on the trail; some drills; and then jogged up to the start. It ended up being about a 3.4 mile warmup. My racing singlet was totally soaked.

I took a pit stop and then headed to the start. I lined up with Sean and his friend Peter. My goal was to run sub 7:00 pace. The weather was really warm...80 degrees and 100% humidity at the start.

I felt good through the first 4 miles and then lost right after crossing the First Street Bridge. The worst mile was the climb from Barton Springs Road up to Oltorf. That was my slowest mile. Peter and Sean passed me during the last mile. I was really feeling like garbage, but my pace didn't really change much. I just wasn't able to kick in the last mile like I had hoped. I think the extra long warmup may have hosed me. My masters PR string is still intact. I have run 5 races since I turned 40 and all of them have been PRs.

Garmin Auto Splits - 7:00, 7:31, 7:01, 6:50, 7:02

Official time - 35:22/7:06 pace/new PR by 28 seconds
Average Heart rate - 164
Max Heart Rate - 177

Total Mileage for the day - 9.24 miles

Easy Pre-Race Jog

Today I ran from RunTex to AHS for a quick little jog before tomorrow's race. I also wanted to help out Gilbert and his work with the channel 8 news team. I jogged over at an 8:38 pace and got there in time to do some simulated drills for the camera. I stuck around for the 7:45 and 8:15 tapings and then headed back to RunTex. I ran back at an 8:15 pace. The filming was fun and the jog was nice.

Total Mileage - 3.4 Miles

400s at AHS

Today we did 400s at AHS. I got my new Garmin 301 last night, so today is the first time I am wearing it. It is a lot nicer than the 201.

G prescribed 15 for most folks, but I was assigned 10 since I am racing on Saturday. He wanted our group to do them in 95 seconds and we were pretty consistent.

Splits
1:34.10
1:35.80
1:36.43
1:34.51
1:35.25
1:34.63
1:35.18
1:34.65
1:33.43
1:23.86

Total Mileage - 7.15 Miles

Crosstraining and Weights

Today I was supposed to meet Alex at RunTex for a 45-60 minute run, but a damn thunderstorm hit in the middle of the night and knocked out our power. I woke up way late and just headed to the gym. I did 20 minutes on the elliptical trainer and then ran half a mile with my Nike Free shoes on the treadmill. It was an interesting feeling. I cut it off there since I didn't want to hurt anything.

I did my weight routine and added the dip/chin-up assist machine for good measure. It was a great workout.

Weight - 205