Fartleks

Today we did our race week fartleks on the trail. I ran with Marci and Sean. We started out with a two mile warmup and then headed out doing 2 on 1 off fartleks. We stopped for water at the Rock and then finished off the workout out.

Stats - 7 miles/1:01:35/8:46 pace

Easy Run on a Cold Morning

Today I met a small group at RunTex for an easy 7 miles around the lake. I met Jay, Amy S, and Thon at 6AM. It was 30 at the house when I left and Jay said it was 35 according to his truck. I was feeling really cold so I had on two shirts plus a vest and pants. I think it was overkill, but I wanted to feel warm. We did the loop counterclockwise and chatted a bit. I felt a bit sluggish...probably due to the really long workout yesterday. Jay and I did 5 strides after we got back to Auditorium Shores and then I headed off to they gym where I did some calf raises, leg extensions, and stretched. My chiropractor told me to lay off the weights until he gets my back straightened out, but I figured these two exercises don't mess with the back much.

Stats - 7.1 miles/1:05:40

A Long Way to Meriden

Today we did our Meriden hill workout, but instead of running from RunTex Lake Austin and a half mile warmup, we ran from RunTex Riverside and it was a bit over 3 mile warmup. We left at 5:45 in the cold...finally! It was about 40 degrees with a little wind out of the north. We got to the workout site and did our drills. I headed off with Sean and Marci for the repeats. G originally said 5, but later changed it to 4 repeats.

Repeat splits - 4:39, 4:38, 4:41, 4:34, average - 4:38

We followed the long warmups with 5 forward uphills and 3 backward uphills. I jogged back with Thon at a pretty good clip and then headed off to the gym for some stretching and a few abs.

Stats - 10.5 miles

Mt. Bonnell in the Rain

Today we headed to Mt. Bonnell for about a 14 mile run. The weather was warm, humid, and actually rainy. It was raining pretty hard as I arrived at RunTex and then slowed down. We headed out and it started raining pretty hard just as we left the MoPac bridge. We saw some lightning, but it never came near us.

The pace for the day was pretty slow since we just raced and have Decker coming up next weekend. We stopped for a potty break and for some water on Red Bud where I ate a Carboom. We then headed off again and up to Mt. Bonnell. We went over the top to Balcones and then headed back the way we came and over to Exposition. We headed down Exposition to O'Henry where we were able to get some more fluids...some greenish/blue colored stuff. I ate another carboom and we headed out. I picked it up a bit with Marci as we hit the Rock and then finished pretty strong into Auditorium shores. We did a few strides in the parking lot and headed back to RunTex.

We stretched with G in the Annex and got our orders for next week. Meriden on Monday, Fartleks on Weds, and then Decker next Sunday. I will also do my usual easy 7 miles on Tuesday and my moderate run on Thursday.

Stats - 14 miles/2:05:06/8:56 pace

Thanksgiving Day Run

Today is Thanksgiving and I headed out for an easy 7 in the neighborhood. I slept late and then headed out around 8. The weather was in the mid-50s and cloudy when I started, but warmed up quick. We are having the 2nd warmest November on record in Austin and the last few days have been in the 80s. I ran out and down Escarpment and the back up to Back Bay and did the Galsworthy loop that I can't do during the week due to school traffic. I was feeling really good and just ran as I felt...which wasn't an easy pace. I got to the school and then headed left and back to Escarpment. I headed north and then found a nice little loop on a trail I haven't been on before. It loops behind the soccer fields and comes up near the entrance to Circle C Park. I ran back across the top of the trail and then headed home.

I got home and stretched and then cooked all morning for our big meal. We watched some football and had relaxing day.

Since this is my running diary, I will keep my "thankful" comments around running. I am thankful for being able to run these past 4.5 years. It was a life changing experience when I started the summer of 2001, and I am very thankful for the support of my family, my running buds, and coach G. The combination keeps me motivated and happy with my running.

Stats - 7.65 miles/1:01:35/8:02 pace

Tempo Run

The dreaded tempo run was on the schedule today. We met at 6AM and Marci and I were the only "regulars" there, but there were a lot of the Chicago folks there which was nice to see. We are all kind of trying to find our motivation/mojo for Freescale.

Anyway, we did a one mile warmup and drills and then headed out. I ran/raced with Marci again this morning. I didn't reset my Garmin so I was just able to take a split at the halfway point. My plan was to run how I feel and see how I it went. We ran pretty much stride for stride until the turn around and then I lost her. I was trying to chase down Jason which is hard to do since he has such an awesome kick. I ended up with a negative split and a relatively good time. We did 5 strides afterwards and then some drills which I really needed. I think I finally have the "higher, open" drill down and need to practice it at home more. I think it will help strengthen my glutes and keep my form good.

Tomorrow will be an easy 7 miles in the neighborhood and then it's off to the kitchen.

Have a safe and Happy Thanksgiving!

Stats - 6.32 miles
Tempo Run - 4 miles/28:29/7:07 Pace
First two miles - 14:25
Last two miles - 14:04

Easy 7 Miles

After taking yesterday off due to my business, I met Jay, Sean and Jan at RunTex for an easy 7 at RunTex. We started at 6:30 since I am the only one working today. It was about 40 degrees and clear which was really nice. We ran clockwise really easy and had some good conversation. My legs felt good and I think I am recovered from Sunday's half marathon.

I hit the gym afterwards and did my leg routine as well as some quick stretching. I weighed 206 which is about 6-8 pounds heavier than pre-Chicago. Now that I have my mojo back in the running, I need to get my diet on track and stick with a consistent weight routine.

Tomorrow we have the 4 mile tempo run...not fun! I don't know what to expect, but will give it my best.

Stats - 7 miles/1:06:35

Motive 2005 - I Got My Mojo Back!

Today was the annual trek to NW Austin to run the Motive Half Marathon. It has to be the hardest half in the state and according to the Kenyans that kicked everyone's but a very hard half from any area. I ate a Clif Bar and drank about 20 oz. of Gatorade Endurance on the way up.

I met the group at 6:30 for the pre-race warmup and we ran a mile out and back from the finish line. I had to get in the potty line to get rid of some weight and then I headed over to the jeep to get my pants off and into my singlet. I downed a Carboom and set off for a last hydration adjustment in the bushes. It was still pretty cold out, but I think I made a good decision by wearing a singlet.

I planned to follow Gilbert's strategy by going out at a good clip for the first 5 miles, running how I felt through the hills, and then dropping the hammer at mile 8. I went out at a pretty good clip and felt good. I am carrying some extra weight and can feel it, but I didn't feel too bad during the first part. I maneuvered through the traffic pretty well and it loosened up right before we crossed over 183 and onto Jollyville. Marci caught me before we went down the big hill.

Miles 1 - 4Splits - 7:45, 7:39, 7:38, 7:45

We headed down the big hill and up the first climb. There are really 3 large hills in this section. I ate my first Carboom at the bottom of the first hill and got a cup of water. I made the first hill OK and Marci pulled a little bit ahead of me. It flattened a bit and I caught my breath and then we hit the 2nd hill. I recovered again and then made it across the flat part section before a right hand turn and up the final hill. This one is the bitch! I struggled up this one and wanted to walk, but I didn't. I made it up that hill and into the neighborhood section where it flattens a bit. The last part of the neighborhood section is a left turn where there is a rounding curve that climbs pretty good. I got through that and hit mile 8. No more really big hills! They had a king of the mountain contest that started at the bottom of the first hill and went for a mile. I ran it in 8:05...not too bad.

Miles 5-7 Splits - The Hill Section 7:41, 8:20, 8:13

I tried to pick it up after coming out onto the main road back to the Motive campus. I gradually got faster and caught Marci. We ran stride for stride as we crossed 183 into the Motive campus. We stayed together through there and onto McNeil. We headed into this older neighborhood which was kind of flat. We then hit a gradual climb onto the big curvy road that takes you to Reata Trace and all of the apartments that surround the Motive campus. Marci and I hit mile 12 and then I pulled away from her. She is an amazing runner at her age...I will keep that a secret, and I really like running and training with her. I focused on my form and finishing strong. The last mile has some gradual uphills that have crushed me in the past, but I got through them really well today. I crossed the line and found my mojo!

Miles 8 - 13 Splits - 7:48, 7:34, 7:41, 7:25, 7:22, 7:35, :46 (the last .1 mile)

I knocked almost 3 minutes off of last year's time and was really happy with my day. This is my 4th motive and today I ran it 11 minutes faster than my first one. Jay, Alex and my other Gazelle buds also had really good days which is great.

Stats - 16.89 Miles
Race - 1:41:10/7:43 pace

Easy Jog and Stretching

Today I met the group for the pre-race day run and stretching. After a huge meal last night at Eddie V's for Carla's birthday, it was rough getting up and out the door this AM. We met at 7:30 and ran out to the MoPac bridge and back. It was pretty uneventful. We did 5 strides and then I went to grab my stuff for stretching. I ran into Wish and BS'd with him a bit. I haven't seen him in a long time.

It was a perfect morning to stretch at Auditorium shores. I got done with the routine and headed back to RunTex to get my race packet and to pick up my new Asics GT 2110 shoes.

My head still isn't on straight when it comes to my running and I hope tomorrow's race can put be back on track.

Stats - 4.49 miles/42:42/9:31 pace

Back Home Again...It's Cold!

I got home last night and am very happy to be be back. I missed both of my mid-week Gazelle workouts and didn't have the best of runs in California. When I woke up this AM it was 26 degrees outside and totally clear with minimal wind. I dropped the kids off and took off about 7:30 for a 4-7 mile run. I had to put on the tights and two layers on top. The sun was coming up so I figured it would warm nicely throughout the run. With no wind it wasn't too bad out there. I did my usual run out to highway 45 and back and then went north on Escarpment to the Circle C trail. I went back out onto Slaughter for a bit and then turned around and headed back onto the trail. I jumped back on Escarpment south for the last two miles back home. I ended up just under 7 miles and felt pretty good. The Korean BBQ bloats are gone. It was a nice run but kind of weird to be bundled up where last week I was in shorts and a singlet. Hopefully the cool dry weather sticks around for Motive on Sunday. I am still sticking to my goal of beating last year's time. I just want to have a good race.

Tomorrow is a total rest day and then an easy 4 miles will be run on Saturday. I really need to get back into "eating healthy" mode. I have really slipped on that since Chicago and I can see the results hanging around my waist.

Stats -

Short Run in Sunnyvale

Today I wanted to do between 6 and 7 miles hoping to do the fartlek workout by doing some loops in the area around the hotel. Unfortunately I ate too much last night and my body just didn't feel like hanging in there for the full mileage. I met an old buddy from my days in Houston for dinner. We went to a really great Korean BBQ place and I ate way too much. I got off to a slow start and didn't feel right at all. I got to the two mile mark and then started the 2 on 1 off fartleks. That lasted for a couple of miles and as I passed the hotel for the second time I decided to call it a day. I was at the 4.5 mile mark so I was happy with the effort given the way I felt.

I am so happy to be back in Austin where I can get back into my schedule. I will do 7 miles tomorrow, rest Friday and then get into the race weekend routine on Saturday. I have no idea what to expect on Sunday at Motive, but am still hopeful to better last year's time.

Stats - 4.5 Miles/37:52/8:24 pace

Early Run in Sunnyvale

Today I got up at 6 after a 20 hour day yesterday. I was up from 2:15 PST to 10PM PST yesterday and it sucked. I survived and crashed in my hotel room...sleep, not falling. The funny thing is they gave me a handicapped room that has handles in the bathroom. How did they know I fell down in there last time? :)

Anyway, I took off around 6:15 and tried some various loops around the hotel to get to somewhere over 6 miles. The weather was in the low 60s and really windy. They are having a warm few days here...lucky me! I had a good run at a decent clip and enjoyed seeing the sun rise. I grabbed the free breakfast and hit the shower. I didn't have time for abs or stretching.

Tomorrow I have more time and will try and go for 7 miles. I hear it's cooling off in Austin and can't wait to get back there for some cool morning running.

Stats - 6.01 miles/49:28/8:14 pace

Moderate Run in Circle C

I have a really early flight tomorrow so I won't be able to make the workout tomorrow. I decided to do a moderate pace run in the neighborhoood this morning. I slept until 7:30 which was nice and hit the road at 8AM. The weather still sucks with a strong, humid, wind out of the south. I did my usual out to highway 45 and then back across Escarpment to Slaughter. I wanted to run through the construction area to the other side, but the A-holes that are doing the construction barb-wired my little cut-through shut and I couldn't get through. I ran back down to Slaughter and headed west. I went out about another mile and then turned around. I cut through the soccer park to get some time on the trail and then hit Escarpment again and back to
the house. My legs were kind of sluggish at first, but they felt better as I progressed.

Splits - 8:32, 8:36, 8:32, 8:18, 8:31, 8:13, 8:11, 8:06

It was a good run and I was happy to get the work in. Tomorrow is going to really suck. I have a 6:30 flight to San Jose, land and go straight into a meeting from 9-6 and then have to go to dinner with the team at 7. It will be about a 20 hour day when all is said and done.

Stats - 8 miles/1:07:03/8:22 pace
AHR - 142
MHR - 156

LSR to Mt. Bonnell

I survived last night's slumber party for Emma and actually had a pretty good time. I did eat too much cake and chicken nuggets so I know I am going to pay during this morning's run. It was another warm, humid morning. It is getting really old. The goal today was to run up to Mt. Bonnell and back to RunTex. I wasn't feeling so good for the first few miles. I felt sluggish and bloated. I started out running with Joseph and Kelly then we were caught by Patrick and Sean and we caught up with Anne at the first water stop on Red Bud. I ran with that little pack until the stomach exploded and I had to hit the potty just past the Hula Hut.

Mile 1 -4 Splits - 9:35, 8:42, 7:43 (probably wrong), 8:37

I took off by myself and started catching some of the backmarkers. A couple of Gazelles were walking which is a rare site or should I say a change in the demographics of the group which is nice. I caught Jay's little group on Scenic and kept pushing along so I could catch up with my group. I turned down Pecos and flew down the hill. I saw my posse leaving the dry cleaners and I turned it up a bit. I caught them right at Mt. Bonnell drive and joined them for the climb. I haven't climbed hills in a long time and my legs and lungs were burning going up. I didn't stop until I got to the top so that was an accomplishment. I got some powerade at the top and we made our way down to the turnaround point.

Miles 5 - 9 Splits - 8:39, 8:12, 8:31, 9:23, 8:40

We made our way back to the top of Mt. Bonnell where I ate my second Carboom and got a splash of powerade. We made our way down the hill and onto 35th street. We headed down Exposition and were trying to figure out if we wanted to do some extra by looping back by the Hula Hut. We decided to pass and keep going. We stopped at O'Henry for the last of our water breaks. I decided to pick it up from there with the group. We stayed together until about Mangia and then Sean and I pulled away. We crossed the bridge and then Sean pulled away from me. I chased him as far as I could, but he really pulled away in the last mile. It was a fun finish to a long mile.

Miles 10-14 Splits - 9:18, 9:06, 7:47, 7:25, 7:39, (1:47 for .25/7:17 pace)

I did 4 strides after finishing and then headed back to RunTex to get to Caroline's soccer game. It was a good day and a good run. Given today's run and how I feel, I think I have a chance to do well at Motive next week. My goal is to do better than last year which was 1:43:54/7:56 pace.

Since I am traveling and in meetings all day Monday I will do a moderate run tomorrow.

Stats - 14.25 Miles/2:01:10/8:30 pace

Chiropractor and Weights

Today I finally broke down and went to the chiropractor and got some good news. It turns out my lower back pain and my glute pain are tied together via a nerve. He did some strength tests on my right leg and everything was fine. He said that the nerve runs down my leg and would eventually feel like a pulled hamstring, so I am glad caught it early. He also looked at my neck and upper back from where I fell and said I had whiplash and it felt like I had been in a car wreck. He did some back and neck adjustments and sent me on my way. I felt pretty good and will be going back next week for some additional work.

I hit the gym on the way back. I rode the bike for 15 minutes and rode a bit over 6 miles. I also did my leg routine, some ab work, and 2x10 on the assisted pull up machine. It was a nice little workout.

Tomorrow brings a little jog to Mt. Bonnell and back.

Easy Run

Today I did an easy run in the neighborhood. The weather was actually nice with temps in the high 50s and a wind out of the north. I ran my usual out and back with a little extra to make just over 5 miles. My schedule called for a 7 miler, but my legs are very tired from the track workout yesterday.

I am going to see my chiropractor tomorrow morning to see if he can figure out my back and butt pain. My back hasn't been right since I fell down. This Dr. works with the UT sports team and he took care of some lower leg pain for me last summer without any disruption to my training. Hopefully he can do the same trick again.

Stats - to come!

1000s at AHS

Today we ran 1000s at AHS. The weather still sucks, but supposedly a cold front is coming through tonight. We jogged over from RunTex and then did our drills. I can't say the usual drills since I haven't done drills in over a month. Anyway we finished those and were off. G originally said 3-5 repeats, but kept changing his mind as we progressed. I ran with Jayna and Sean...kind of weird that is all that is left of my Chicago group. G said to run 4:10s, but we agreed on run how you feel for the first and then see what happens.

It turns out the first one was really slow, but we got progressively faster throughout the workout. We thought we were done at 4 repeats, but then G raised the minimum to 5 so we did one more. He tried to add a 6th one, but we were toast after doing the last one in sub four minutes.

Splits - 4:31.3, 4:25.8, 4:12.7, 4:10.3, 3:59.8
Average - 4:16

Overall my average was about 10 seconds slower than my times from August, but that's OK. It's my first track workout since 10/28 and the legs are still coming back. G wanted us to stick around and to some pull-ups (I can't) and 200 situps. I did 15 situps at the track and then headed back to RunTex. I didn't want to embarrass myself at the pull-up station. I went to the club and did my ab workout, some assisted pull-ups, and then a full stretch.

I am a bit sore now in my right glute and my back is still bothering me, so it is off to the chiropractor on Friday. He fixed me up pretty quick last summer so hopefully he can do the same again. Tomorrow is a 5-7 mile easy run in the neighborhood and we are doing Mount Bonnell on Saturday.

Stats - 8.38 miles
AHR 127
MHR 175

Easy 7 Miles

Today was the usual Tuesday recovery run. I met Jay and Jan at RunTex for the 7 mile loop around the lake. We really took our time today and I think it was because of the pace run yesterday. I felt it today and was pretty sore. I really enjoy the Tuesday runs because I can just run without any time or performance pressure and I get to run with good friends. I actually don't know who I am training with for Freescale yet. None of my partners have come back yet.

I jumped into the Jeep and headed over to the club for some weight training. My glute is still bothering me, but the weights are helping. I did the following:

• Leg extensions (3x10)
• Leg press (3x15)
• Leg curls (3x10)
• Calf raises (3x20)
• Lunges (8x10)

I also did an ab workout and did the full stretching routine. Tomorrow brings 1000s on the track...not my favorite, but it will be fun to hit the track.

Stats - 7.1 Miles/1:09:57
AHR 123

Pace Run

Today we did a pace run on the 10 mile loop. G wanted us to go out easy for 5 miles and then pick it up so that the 2nd five miles was at least 3-5 minutes faster than the first 5 miles. I haven't run this hard since the marathon so I didn't know what to expect. The weather really sucked for November. It was in the high 60s and humid as hell.

I started out with Carrie, Alex, Liliana, and Gretchen. We ran the first 5 pretty easy and I felt like I was sandbagging. I ran the first 5 miles in 46:42. We stopped for water near the softball fields since the water was off at the Holly electric area. We to I-35 and then it was go time. Alex and Liliana took off just like last year and Carrie and I stuck together for awhile and then I pulled away. I stopped for quick water at the Rock and kept on going. I got a good rhythm going after the first two miles and then felt tire and slowed a bit for the 3rd mile. After I got my water I picked it up a lot and kicked in the last mile. I felt pretty good. Just some slight glute pain. I was able to run almost exactly 8 minutes faster on the 2nd part. I asked G if I should have gone faster on the first part and he said I ran it perfectly.

It was a good run after 15.5 on Saturday. I think I am finally getting back into running shape again.

Splits for the second 5 miles - 7:55, 7:38, 8:11, 7:33, 7:26

Tomorrow brings a 7 mile easy run which I really enjoy.

Stats - 10 miles
Total time 1:25:25/8:33 pace
First 5 miles - 46:42/9:20 pace
Second 5 miles - 38:43/7:45 pace

AHR - 146
MHR - 170

LSR on the New Freescale Course

So today as I was driving to RunTex I fired up my Garmin only to have the battery be almost dead so I was looking at running 15+ miles totally as I felt because I had no watch at all...note even my Ironman watch. The weather kind of sucked for this time of year. It was in the high 60s with a strong, humid wind out of the south.

We droove to the top in Jay's rig and started at the old start line. We headed out and I ran with Jan, Diana, and with some of the new peeps around us. The new course doesn't spend as much time in the industrial park which is nice. I got water somewhere along Shoal Creek and I think at almost the 5 mile mark. I ate a carboom and we were off again. The other new part was making a left onto Hancock, and then another quick left on North Loop. This took us across to Duval. This portion had a few hills and the roads were kind of narrow. The scenery was also lacking. We headed down Duval and got back on the old course. I was feeling really well for my first extended run. I was a bit tired, but nothing really hurt. We stopped again for water off just south of the Stadium and I ate another carboom. We headed around the capital, another new twist and down Congress. We made a right onto 2nd street and went around the City Hall and into Auditorium Shores.

It was a really good run on a not so good weather day. The head winds took a lot out of me. Physically, I felt pretty good. I was a little winded, but nothing really hurt. My glute was nagging a bit, but it wasn't anything I couldn't deal with. I should be good to go for the remainder of the season. I did 5 strides and then headed home for some stretching.

For the week I ran 42.29 miles and I feel like I am back in the swing of things again. I had a nice 3 weeks of rest after a hard marathon, but I am happy to be back training hard again. Running really does balance the rest of my life and although I enjoyed the little break, I felt a bit out of sorts.

I have to comment on my UofA Wildcats beating the crap out of UCLA this evening. It was a beautiful thing!

Recovery Run in the Hood

Today I ran in the neighborhood after dropping the kids off at school. I did my usual out and back and then added 3 miles heading north on escarpment through the new shopping center and down the hill on the other side. It's a really nice run although the construction folks keep trying to block off the entrance on the other side. I jumped over the pallet they put and kept going...no biggie. I kept a pretty moderate pace for the run and felt really good. My glute pain is still there, but just kind of a nagging thing.

I did 6x12 lunges when I got home and stretched really well.

Stats - 7.16 miles/1:00:02/8:23 pace
AHR 145
MHR 174

Fartleks on the Trail

Today the main Freescale group was sent off do do 400s while the returning Chicago folks were sent to do fartleks on the trail. We did a two mile warmup and then 5 miles worth of fartleks with 2 minutes on 1 minute off. I took off with Anne to the two mile mark. Sean and Jan caught up with us at the mile two mark. Sean, Anne and I took off and it was really hard for me to keep up. I finally got warmed up after about mile 4 and kept them within sight. I stopped for water at the rock and then started off again. I slowed down for the last two miles and cruised in f0r the finish. My right glute is still tight, but feeling better...especially after my massage yesterday.

Stats - 7.01 Miles/58:50/8:24 pace
AHR 145
MHR 167

Recovery Run

Today I did a recovery run with Jay and Jan. It was nice to run with friends again. It was cold this AM so I wore pants, two layers on top and gloves. I got warm toward the end, but I wanted to keep my leg muscles warm. We ran counter-clockwise on the trail for the 7 mile loop. We ran into Sean near the finish and yacked a bit. It was a nice morning and a good run.

I worked on my legs at the gym after the run.

Stats - 7.04 Miles/1:08:57/9:47 pace
AHR 126