Easy 30 Minutes at Home

After taking yesterday off to take Caroline to the dentist, I ran an easy 30 minutes today. I did my usual out and back. I went out at a decent clip...a run as you feel run and really enjoyed myself. I think my slow recovery runs that I have been doing have really helped me not get burned out in training for this marathon. They really break up the 3 hard workouts a week and give you much needed mileage as well as time to just enjoy running.

Stats - 3.57 Miles/30:27/8:32 pace

Ladder at AHS

Today I did part of a ladder at AHS. It was supposed to be 2x2000, 3x1000, and 4x400, but since I am running IBM on Sunday I had to do 1x2000, 2x1000, and 2x400. G said to go about 20-30 seconds slower than normal and I heeded his advice except for my last 400.

I ran with Sean and Patrick for the most of the repeats and then we picked up Jan for a final "drag race" on the last 400. She took off ahead of us at the line. Patrick caught her at about the halfway mark and I was just trying to hang on. On the back straight I reached for my overdrive gear and nipped her at the line. It was a fun little run and a great, brief, high intensity workout.

Splits - 9:08, 4:21, 4:17, 1:35, 1:24

Overall mileage 7.31 miles

Easy 4 Miler

Today I ran my usual 4 mile out and back in Circle C. The morning was kind of cool at 7AM as the sun was just coming up. I wanted to run easy and do a couple of pick ups to feel what 7:40 felt like on the road. I accomplished both goals and had a nice run without really exerting myself. I got home and did a brief stretch routine and some ab work before heading off to work.

7 more runs until the race! Awesome! Mentally I am feeling really good. I could use some more sleep...the damn insomnia is kicking in pretty good. I wish I could take a week off from work before the race to just relax, but that isn't possible. I will only have to be here until noon next Thursday and then out for 5+ days! I am starting to get really excited about the race and all my thoughts are positive.

Stats -

Fartleks on the Trail

Today we did Fartleks on the 7 mile loop on the trail. It was really warm this AM coming off the incredible 108 degree high yesterday...freakin' crazy! I did the 2 mile warmup with Anne and then had to stop to fix the timer on my watch. I meant to set it for 2 mins on and 45 seconds off, but it set at 2 hours and 45 minutes. I yelled up to her, but she didn't hear me. I stopped for a hydration adjustment and jumped in with Sean, Patrick, Jan, Thon, and Greta. I paced with them for awhile and then everyone started dropping off. It was just Thon, Greta and I until the Rock and then it was just Greta and I on the way back. We did the fartleks until just past the little foot bridge and then jogged back.

It was a nice little workout. I went to the gym and did a good ab workout and then did the full stretch routine.

Stats - 7.03 miles/1:01:31/8:45 pace
AHR - 138
MHR - 161

Final instructions from G since I am running IBM this weekend.

This week - Tues/Thurs - 4 miles very easy; Weds - come to the workout and do the warmup and half the track workout; Rest Friday, Easy 4 miles on Saturday with stretching after

Next week - Sunday - IBM 10k at marathon pace or slower; Monday - Rest; Tuesday - easy 4 miles; Weds - Gazelle diagonal workout; Thurs/Friday - Rest; Saturday - easy 3 miles and stretching with the group in Chicago

Last Long Run

Today was our last long run before Chicago. The distance was about 15 miles starting at the top of the old Freescale course. I ate a Clif bar and drank about 20 oz. of Gatorade Endurance before I left the house. I am going to stick with that for the marathon as well. I think the Accelerade upsets my stomach. We started around 6AM and the weather was warm and windy. IThe hurrican hit east of Houston so Austin didn't get any rain...just some gusty winds. I ran with my usual group. Gilbert said to run the first two miles as a warmup and then pickup the pace for the next 10-11 miles depending on your confidence level for the marathon. I didn't want to push it this close so I stuck with my pace that I have been doing all season. I wanted to run some miles at a bit faster pace, but not over do it. Timewise, I broke up the run into two segments. The first 13 miles and the last two as a cool down.

I ran the first two miles easy and then picked it up a little into the 8:00 mile range. My legs were feeling sluggish, but that is normal for me. The old muscles take more time to get lubed I guess.

Splits - 9:32, 8:49, 10:30 (1.25 miles), 8:17, 8:07

We got onto the Shoal Creek where I drank some water and ate a Carboom. This section is flat to down hill and I really enjoy it. Our little group rotated in and out with folks running ahead and then coming back. I was able to run with Anne, Sean, and Patrick at varoius points which was nice since we trained together all summer. Patrick and I talked about the training being the fun part of the whole marathon experience. You build a very strong bond with the people you train with...it's not only a friendship, but an enormous respect and appreciation for them for showing up every day to support and run with you. We made our second water stop along Shoal Creek where I drank some Enervitene.

Splits - 8:14, 8:26, 7:49, 8:10, 7:54

We made our way down Duval and through the campus to our last water stop at the southern edge of the UT campus. We thought we still had a couple of more hard miles to go, but G told us to use the last two miles as a cool down run...he even gave us the choice to walk back.

Splits - 8:04, 8:05, 7:22 (.92 miles)

It was a pretty good last long run. I ran faster than my long run average and felt pretty good. My heart rate was in the range I need for the race and given the temperature change in Chicago today's range should be right on. I think a little more rest over the next two weeks will do wonders on race day. I am confident and feeling strong. I am going to watch my diet very closely and get plenty of rest.

I got back to RunTex and headed over to Auditorium shores. I did 5 strides and then joined the group for stretching. We have G his trip to Chicago and they also gave him his new bike. He was very appreciative. It will be great to have G in Chicago and having him yell some encouragement at us those last few miles.

LSR stats - 13.17 Miles/1:49:27/8:19 pace
AHR - 138
MHR - 158

Cool down stats - 1.93 miles/18:08/9:24 pace

Easy Run in the Neighborhood

Today I took off for an easy 4 miler at home. I like the running days at home since I get to sleep an extra hour and a half. Since we really haven't begun a real taper with G, I cut 3 miles off my normal recovery run. I felt good running and enjoyed the short distance.

We now have a 2/13 mile MGP run on Saturday which is kind of weird, but we will see how it goes. As the saying goes, "you can rest when you are dead."

Stats - 4.06 Miles/34:02/8:23 pace

4 Mile Tempo Run

Today we did a surprising tempo run...taper my A$$! G wanted us to get our feet moving quickly and off of the track so this was the workout for the day. It was a little cooler and drier than it has been in awhile. We did a one mile warmup, did our drills, and then took off.

I didn't plan on a PR run since the run was totally in the dark and I didn't want to risk taking a misstep or a dive with two weeks to go until Chicago. I went out pretty conservatively with Sean and picked up the pace with every mile. I ended up wth a 1:31 negative split. I guess I really sandbagged the first couple of miles, but it is nice to know I have that extra gear to finish strong and not feel like crap. I ended up a minute slower than my PR back when it was light out in the AM and 50 seconds off my last tempo in August.

Splits - 7:39, 7:21, 6:47, 6:42

I did 8 strides and then headed out. My legs felt really good after the workout. I did some stretching at home before I headed to work and will hit the abs tonight.

Stats - Overall - 5.91 Miles
Pace Run - 4.06 miles/28:52/7:07 Pace
AHR - 153
MHR - 170

The buzz around the office and the city is the hurricane Rita. It is now a category 5 hurricane and definitely headed to Texas. Who knows how it will affect Austin? I just hope it avoids Houston and hits in a more sparsely populated area.

Easy Recovery Run and Weights

Today I did my last 7 mile recover run with Jan and Richard. We ran mostly in the dark and it wasn't as warm as it's been the past few days. We went at a very slow pace and talked a bit about our respective races. I went to the club and did my weight routine as well some ab work and stretching. Everything feels really good.

Stats - 7.18 Miles/1:10:32/9:49 pace

Now is the time when I start to obsess about things. Hopefully I can keep that unnecessary stress to a minimum. I am following the 75/50/25% of my max mileage rule for my taper and am going to lower the intensity of my running. I maxed out at 55 miles during my traning, so this week should be ~41.25 miles; next week ~27.5 miles, and the week before the marathon 13.75 miles.

For the rest of the week: Tempo run tomorrow - marathon pace; easy 4-5 miles on Thursday; Friday - rest; and 13 miles on Saturday.

Week of 9/25 - Sunday - Rest; Monday - 2/5 pace run; Tuesday - 5 miles easy; Weds - Ladder; Thurs - 5 miles easy; Friday - rest; Saturday 4 miles easy

Tentative Week of 10/2 - Sunday - IBM 10k; Monday - Easy 4 miles; Tuesday - Rest; Weds - Easy 4 miles; Thurs - Rest; Friday - Travel; Saturday - easy 3 miles

Pace Run on the Trail

Today we did a 2/8 pace run which means we warm up for 2 miles and then run hard for 8. G wanted us to go near our marathon pace for the hard part. The weather was crap again...warm and very humid. I drank about 20 oz of Gatorade Endurance and ate a Carboom before the start.

I started out with Anne and we started out at a pretty easy pace for the first two miles. We averaged 9:29 for 2.04 miles.

We started the 8 mile portion at the little bathroom and set out at a good clip. It seemed like I was working harder than usual and I think it was the heat. The first 4 miles averaged near my marathon pace. The next 3 were around 8 minute pace and the last one was a nice recovery to get below marathon pace. I stopped for water a couple of times with the last stop at the Rock. Anne took off while I was talking to Sean. Sean and I ran at an easier clip and then he stopped for some foot pain. I took off after Anne and caught her as we got onto the final quarter mile. Overall it was a good day and I am happy with my pace given the conditions.

I did 3 strides and then headed back to RunTex for some stretching and ab work with some of the usual suspects.

Splits - 7:39, 7:22, 7:45, 7:50, 8:06, 8:54 (glitch), 6:59 (glitch), 7:20

Warm Up stats - 2.04 miles/19:18/9:29 pace
AHR - 128
MHR - 148

Pace Stats - 8.08 Miles/1:02:32/7:44 pace
AHR - 155
MHR - 167

Overall - 10.12 miles/1:21:53/8:05 pace

Three Weeks to Go - LSR

Today we were supposed to run for about two hours since we are 3 weeks out. The weather really sucked this morning. The cool mornings of a week ago were a tease. It was in the 80s at the start and very humid. We did the Riverside to Grove course and then back on the trail. I didn't plan on going that fast since I did the full week of running plus the 20 miler last Saturday. I started out with Anne, Patrick and a couple of other folks. We started out at a pretty slow pace as the muscles got warmed up. We stopped for water at about mile 4 where I also took care of a water adjustment. We then headed through the sofball fields and onto the trail on the east side of the dam. I started feeling some stomach pangs and had to drop a duece at the power station bathroom. I didn't eat until around 6:30 last night, so I am sure that had a an effect on the stomach.

First 5 miles - 9:15, 8:54, 8:49, 8:45, 8:47

Anne was nice enough to wait for me and we headed off for the remainder of the run. We stopped at a couple of the water fountains and then again at the Rock for some water. The one thing about this course is that there isn't enough places with cold fluids and it was harder today since it was so warm and humid. We also picked it up getting closer to 8:00 miles for the remainder of the run.

Second 5 miles - 8:29, 8:08, 7:56, 8:14, 8:11

Last few miles - 8:03, GLITCH - somewhere between 7:45 and 8:00, 7:48

I did 5 strides and then headed home for Caroline's game.

Overall it was an OK run on a warm morning. The goal was to get the miles in and begin the taper. I wanted to keep my heart rate in the 130s and accomplished that goal.

Stats - 13.65 Miles/1:54:59/8:25 pace
AHR - 138
MHR - 168

Easy Run in Circle C

Today I did an easy run in Circle C. What a difference a week makes. Last week was dry and cool and today just sucked...83 degrees at 7:30AM. I planned on going 7 miles, but was drained after only a few. I ran my usual out and back and then went north on Escarpment and then out onto the Circle C trail by the soccer fields. It was a nice run even with the hot, humid weather.

Stats - 6.52 Miles/53:11/8:10 pace

800s at AHS

Today we did 800s at AHS. I was still a little tired from my trip to NYC, but happy to be home with no plans for any more travel between now and the marathon. I popped my toe open again last night so it hurt a bit when I put on my shoes. G wanted us to do 8x800 and I wanted to do all of them in the range to give me the "Yasso" mental edge for Chicago.

I ran with my group and took the rear position for most of the repeats. I didn't want to over do it. I did the first repeat too slow and then settled into a good rhythm. I ended with a pretty fast repeat. Overall my average was 3:15. We will see in just over 3 weeks if that translates into a 3:15 marathon. This set of repeats is 25 seconds faster than a set I did on 9/16/04 so I am continuing to improve.

Splits - 3:25, 3:16, 3:15, 3:15, 3:17, 3:15, 3:14, 3:06

Stats - 8.37 Miles

Days in NYC

I have been in NYC since Sunday night...9/11. I was really paronoid about flying, but the flights were pretty uneventful. We did get to fly by the symbolic spotlights of the twin towers on the way in. It was both cool, sad, and very moving.

Anyway, I was in town for Sun's new product launch and of course I had to take take a couple of loops in Central Park. My Garmin didn't work too well the first day and it didn't work during the 15 block run from 44th street to Central Park. I know I ran slower on Monday due to being sore from the 20 miler. I went a lot faster on Monday and felt really good.

It is really cool that I have run 4 times in Central park this year. I know the outer loop really well now and have exercised the demons of last year's marathon. Every time I pass Tavern on the Green I am amazed that the finish line ends uphill.

Stats - 7.7 miles each day

Last 20 Miler for Chicago - (posted 9/18)

Today was our last twenty miler before Chicago. I think everyone wanted to do well today to head into the final weeks with a good mental outlook. The weather was awesome today. It was dry with temps in the high 60s/low 70s. We did the top of Freescale course down to RunTex Riverside course again. I stuck with my breakfast of Clif Bar and about 20oz. of Gatorade Endurance. I also ate a Carboom right before we left. The goals for today were to finish under 8:40 pace and to run the last 5 miles reall strong. I was also curious what my heart rate woudl do given the cooler conditions. I have accomplished the first goal on every long run, but haven't done well with the second goal.

I cruised along with Jan and Sean for the beginning part of the course. We had some off-color discussions which were really hilarious. G and Bernard were following us around with water and Jay dropped off a cooler near Mangia on Lake Austin. I drank some Enervitene every 4 miles. Anne was ahead and then we lost her for awhile. She caught up with us somewhere on Shoal Creek.

First 10 miles - 9:14, 8:52, 8:56, 8:41, 8:31, 8:57, 8:52, 8:46, 8:43, 8:31

We lost Sean to a potty stop on Duval and headed down through the campus and downtown. I paced with Anne and Jan dropped back a little bit. We got final water across the street from Mangia and then headed out on the dreaded out and back.

Miles 11-15 - 8:24, 8:23, 8:29, GLITCH, 8:15

A lot of folks were ahead of us and running strong including Erine who usually blows up at the end. I needed to have a strong ending so I took off and really focused on running strong. Anne went ahead and I caught her on the way back to the trail. I kept running strong and did really well the last 5 miles.

Miles - 16 - 20 - 8:00, 7:40, 7:40, 7:34, 7:12

My heart rate average was really good and I didn't get up into the 150s and 160s until the last 5 miles when I was tired and pushing it. I did a few strides, stretched with the marathon folks, and then headed over to the Barton Creek run-off area for a soak. That part was kind of gross since the rocks are all slimy. Next time I will pay the $3 and go to the pool side. Overall it was really good day. I hope the temps in Chicago are cold!

Stats - 20.67 Miles/2:53:47/8:24 pace
AHR - 138
MHR - 168

Recovery Run in Circle C (posted 9/14)

Today I ran in Circle C with the hope of doing an easy 4 miles since we have the 20 miler coming up on Saturday. The weather was awesome this morning with temps in the mid 60s and really dry. I was on the way back from my usual out and back and was really enjoying the morning, so I started heading north on Escarpment toward the new shopping center. I crossed Slaughter and ran on the new road all the way down to Davis Lane. It was a really nice run. I turned around at Davis and headed back home. I ended up with a little over 7 miles, but it didn't seem that long since it was so nice outside. I can't wait for a cool Chicago morning!

Stats - 7.02 Miles/59:10/8:25 pace
Heart rate wigged out!

400s at AHS (posted 9/14)

Today we did 400s at AHS. I ran with Sean, Anne, Marcy, Thon and Jason. I was trailing most of the time, but it was fun to chase them down. G wanted us to do 16 and I ended up doing 14.

Splits -

Stats - 7.79 Miles

Recovery Run (posted 9/14)

Today I did an easy recovery run on Town Lake. I ran with Jan while Patrick did his simulated race and we took it really slow. My legs were really tired from the yesterday's run. We did a few strides and I headed off to work while Jan stayed to wait for Patrick to finish.

Stats - 7.01 Miles/1:08:57
AHR - 118
MHR - 138

10 Mile Simulated Race - Happy Labor Day (posted 9/14)

Today we ran a 10 mile simulated race on the trail. G wanted us to go through a pre-race routine and then start together to do the 10 mile loop on the trail. I did about a 1.25 mile warmup and then did the drills. I ran over the bathroom and "dropped a deuce" and then headed over to the start line. My legs were still kind of tired from going so hard on Saturday, but I wanted to do well anyway. I started out fast and wanted to build on that pace throughout. I felt strong and finished strong. I was able to grab water at the dam, under I-35 and then near AHS without taking too much time. My water stops in Chicago will be a lot faster.

I wanted to keep my HR in the 140s near my marathon pace, but it jumped into the 150s during the climb up Riverside and never came down. It was in the 160s the last 5 miles. I need it to be in the 140s during the marathon to have any chance of qualifying. I think I can achieve that with cooler temps, a flat course, and a well rested body.

Splits - 7:23, 7:31, 7:20, 7:35, 7:30, 7:25, 7:33, 7:20, 7:13, 7:22

Stats - 10.1 Miles/1:14:53/7:25 pace
AHR - 158
MHR - 172

Easy LSR - (Catch up Time - Posted 9/14)

Today we were supposed to do an easy 10 miles on the trail in preparation of the 10 mile simulated race on Monday. Anne and I went pretty hard...especially the last mile.

Splits - 9:14, 8:08, 8:08, 8:12, 8:01, 8:22, 7:58, 7:57, 8:19, 7:02

I ran a mile at home with Emma to kickoff her marathon kids program.

Stats - 10.17 Miles/1:22:41/8:07 pace
AHR - 143
MHR - 162

Run in Circle C

Today I did a quick four miles in Circle C. I originally wanted to run an easy 4-5, but got pressed for time. I ended up doing my usual 4 mile loop, but turned it into a bit of tempo run. I wanted to feel what a 7:40 pace felt like on the road since all of my pace runs have been on the trail. It felt a lot faster today although the effort didn't seem that hard.

Tomorrow is an easy 12 miles and then a rest day before the 10 mile simulated race on Monday. I am tired from work and running so I am looking forward to the long weekend.

Stats - 4.09 miles/32:19/7:54 pace
Splits - 8:06, 8:02, 8:02, 7:27

Day at the Gym

After a hard workout yesterday I decided to flip flop my days and head to the gym today. I will run an easy 45 minutes tomorrow morning before the short 12 miles on Saturday. I did 20 minutes on the elliptical trainer and then did my weight and ab workouts. I am sure my legs will appreciate the little break.