Cap 10k Farteks

Today we met for easy fartleks on the 7 mile loop. I think we were supposed to do the 10 mile fartleks with the marathon group, but Jay and I decided to pass and join the 10k folks since we are racing on Sunday. My legs weren't up for it anway. I ran too hard yesterday and my left knee has been hurting since we did the long run on Sunday. It's a dull pain that kind of hurts all the time, but hurts more when I climb stairs and while I was warming up for my run. I am going to rest it the next couple of days and then go easy on Saturday. My race goals for Sunday will depend on how it feels on Saturday.

As for the run, we did 20 minutes easy (2 miles) and then did 20 minutes of 1 on/1 off. We finished off with a cool down for the rest of the way. The trail was torn up in places due to the heavy rains, but it wasn't too muddy. We passed a guy smoking a joint which was kind fo funny. It was a fun run with a fun group.

Stats - 7 miles/1:02:52/8:59 pace

7 Miles in the Rain

I couldn't find a trail partner this morning so I volunteered to take the kids to school for Carla this morning. We have a visitor from TLGI so she had to get in early. Their visits are kind of stressful, plus we got hit with major rain this AM and the roads and traffic were all messed up.

I got up at 5:45 and was out the door by a little after 6. We are finally getting some rain, but it was only a light drizzle when I took off. I was in the 60s and really thick outside. I headed out and north to Davis lane. My stomach exploded about a mile out and luckily I hit the new shopping center and a potty to take care of it. I continued on over and down the hill to Davis lane. I turned around and headed south to 45 which means back up the hill, down for a bit, flat and then up another hill before hitting 45. I did the turnaround and headed for home. When I was about a half mile out, the rains came down really hard. I was soaked by the time I got home. It was kind of refreshing and was like the old days in Oregon. Overall it was a good run.

Stats - 7 miles/58:02/8:17 pace

Another Trip to Meriden

We made another trip to Meriden today. It seems like we were just there. I didn't really feel up to the workout today for some reason, but forced myself to get up. I think the 15 miles on Saturday took a lot out of me. The course was ereally hilly and I ran the back half pretty hard. Anway, I met the group at RunTex Riverside at 5:45 and we headed over there. I had to make a potty stop near the start so I skipped the drills. G wanted us to do 5 repeats with 90 seconds in between. I was thinking 3, but ended up doing 4. I was chasing Amy S and Tanya for the last 3 and actually finished ahead of them for the last one. My legs were totally spent after the last repeat which was my fastest. We ran 4 uphill sprints and then did 3 backwards before heading back to RunTex. I jogged back with Jay, Amy and Tanya. It was a long workout!

Repeats - 4:50.1, 4:47.1, 4:42.5, 4:33.5 - Average - 4:43.3

My average was a little slower than last time, but we only did three. Going into fall marathon season I need to get these consistently around 4:30.

Stats - 9.82 miles

Cap 10K and Mt. Bonnell - LSR

Today we did a long run to kill two birds with one stone. One was to reaquaint ourselves with the Cap 10k course which is next Sunday and the other was to get in at least 15 miles to get ready for the Indy half in 6 weeks. The weather was still unseasonably cold with temps in the high 30s at the start. I still wore shorts since it has been warming up pretty quickly the past few mornings. We headed out onto Riverside, up Congress, across 15th to the street that runs parallel to Mopac and then down to Lake Austin Blvd. From there we headed east on Lake Austin and did the usual Mt. Bonnell route via scenic, and then back down Exposition to RunTex. I ran with Alex and Marcy most of the way and we saw Gazelles up and down the route. The Boston folks are tapering down and some other folks are getting ready for the OK City full and half marathons. We made a potty stop at the park near the Hula Hut, got water at the cleaners, on top of Mt. Bonnell, and at O'Henry. I took one Envervitene with me and drank half at the 5 and 10 mile mark.

The run was pretty good. Alex and I chatted about the "big brother" activities going on at work and Marcy filled us in about her week of eating and rest in Hawaii over spring break. We stuck together pretty closely until we got to O'Henry and then Marcy went ahead of both of us and I finished ahead of Alex. I had to race off to get to Caroline's soccer game, so I wasn't able to stretch with the group.

My Garmin went FUBAR going up Congress and going across the MoPac foot bridge so I used Topo Fusion to estimate my mileage. I know my last 3 miles were in the 7:30-7:50 range so I was able to pick it up a bit at the end.

Stats - 15.26 miles/2:07:30/8:21 pace

Blustery Day

Today was even colder than yesterday with a very strong north wind. I dropped the kids off at school and helped Emma carry her project into the school. The wind almost ripped it out of my hands. I headed home added, added a third layer, and was off on my 5ish mile Thursday run. Today I ran out to Escarpment headed north, and then turned around at Slaughter for the jaunt back to highway 45. I turned around there and headed for home. The wind heading back home really sucked and it was really cold. I kind of over dressed with three layers on top, but it wasn't too bad for a short run.

Stats - 5.37 Miles/44:46/8:20 pace

400s at AHS

Today we met for 400s at AHS. The weather was really cool again this morning, but I stuck with shorts for the workout. I got there at about 5:55 just as everyone was taking off. Jay and Amy were talking to G so I was able to run over to AHS with them.

The workout was 3 sets of 5x400 with a minute rest between each repeat and a lap jog around the track between each set. We did our drills and then I was pretty much on my own as far as training buddies to start off. I lined up with Jay's group and then ran repeats with Ann. It turned out my repeats with her were within the range I needed and when I ran by myself or tried to lead Jay's group, I couldn't hold my speed. Anyway, I did the 15 repeats and improved over the last time I did them by about 2 seconds on average and improved by about 4 seconds over April of last year.


1:38.4, 1:32.9, 1:34.7, 1:36.4, 1:36.2, 1:38.9, 1:35.0, 1:33.8, 1:34.8, 1:35.7, 1:35.0, 1:33.4, 1:34.1
1:31.0, 1:27.5 - 1:34.5 average

Stats - 9.1 miles

Recovery Run

Today I met Jay for 7 miles on the trail. On this second day of spring, we got blessed with some nice, cool weather. It was in the mid 40s, totally clear, and a little breeze. We headed counterclockwise on the trail and had a really enjoyable run. We yacked about various topics and the progress we have made since joining the Gazelles two years ago. It took us awhile to get the Galloway messages out of our heads and have really improved...and continue to improve.

We did 5 strides at the finish and then headed back to visit with some of our friends from the Tues/Thursday group. I headed to the club where I did my ab exercises and then stretched.

Stats - 7 miles/1:02:14/8:53 pace

River City 10 Miler

Today was the reincarnation of a race that used to be run in Austin. I woke up to light rain, fog, high humidity, and temps in the 60s. I got to the race site about an hour early and had no problems parking and getting settled. I hit the pottie and then went our for my warmup. I started at the starting line and ran a mile out for a two mile warmup. I ran into Leslie from the Gazelles at about the mile marker and we jogged the returning mile together. There were a few other Gazelles milling around, but I think the bulk of the crew decided not to run today. I did a couple of last minute hydration adjustments (no line at the bathrooms...awesome!) and then got in line. My plan was to start out in the 7:15 range and then pick it up at the end to try and hit my target finish of 1:10. Evil made an announcement about a speed bump 20 feet in front of the start line...that one had me laughing, but I avoided it.

The gun went off and we headed out of the parking lot, over the speedbump, and out onto Northcross before taking a quick left onto Shoal Creek. My breathing was kind of off due to my cold and the humidity, but I was trying to hold my pace and get into a rhythm. My first mile was a little fast, but not too bad. We cruised down Shoal Creek to 46th street and made a left. This was a nice little climb, but really helpd the muscles. We got onto Medical Parkway and got to enjoy some more downhill as we went across 39th street and onto Lamar.

Mile 1 -5 Splits - 7:00, 7:09, 7:15, 7:26, 7:09

I passed the 10k mark about 20 second above my PR which was kind of cool for the middle of a 10k race. I passed the Gazelle water station on the final uphill of the course. I kicked it up a notch going through there, saw all of my friends cheering, and I actually got to grab a cup of water from Jay...definitely a first. We hit Cesar Chavez and I was having flashbacks of the marathon out and back, but this was definitely not the same. We only had to hit the dog pound loop and then head back to first street. My times started to drop off at mile 7 and I was just trying to hold on. The humidity and my cold were getting to me. I was focusing on my arm swing and form and just passing the final few miles. I rounded the corner onto first street and made sure no one was going to sneak up on me. I hit Riverside and made the hairpin turn into the park to the finish. Evil called out my name and the race was over.

Mile 6-10 Splits - 7:12, 7:26, 7:26, 7:28, 7:23 - 1:12:53/7:17 pace

Although I missed my goal time, I ran as well as I could for the day and never gave up. I won my division, the Clydesdales, for the first time ever and finished 100th over all. I dropped my 10 mile PR by 8:43 from the 2004 Pervasive race and now have PR'd all the traditional distances since I turned 40 last March.

I walked across to RunTex got inside, drank my Endurox and got into some dry clothes. The weather changed and it was actually cooler at the finish than the start. I hung out, talked to some friends, picked up my award hat and socks, and got on the bus to the top. It was a really good day!

Stats - 12.03 miles

Pre Race Run

Today I ran at home before tomorrow's 10 mile race. It was rainy and in the high 50s when I took and it was really nice. It reminded me of my days in Oregon. I just wanted to do about 4 miles at a run how you feel pace to get the kinks out. My diet the last few days has been total crap so I felt a little heavy and sluggish. I felt better towards the end of my run and had a pretty good workout.

I did some ab exercises when I got home and some light stretching. I have a little cold and some congestion so I hope I can clear it before the race tomorrow. I am shooting for a race time of 1:10 - 1:12:30. Given the course, I should be able to do it.

Stats - 4 miles/33:34/8:23 pace

Easy Run

Today I ran at home and wasn't feeling so hot. A cold has been going around the house and I think I am getting it. I slept until 7 and then headed out for a 4-5 mile run. The weather changed again and it was drizzly and warm outside. Since school is out this week, I ran the loop around the school and then down to highway 45 and then my normal route back home on Escarpment. I did some pace practice on the road to get ready for Sunday. I ended up with around an 8:15 - 8:20 pace give or take for a little over 5 miles.

I did my abs at work and added some new exercises. I am getting stronger and need to keep up the work in the abs. Tomorrow is a day off and then I will run easy at home to get ready for the race on Sunday morning.

Stats - 5.17 Miles/42:46/8:16 pace

Fartleks

Today I met the group, but I was told to do fartleks on the 7 mile loop since I am racing on Sunday. Unfortunately, the only other folks racing this weekend were the fast folks. I set off by myself and ran a really quick 20 minute, 2.5 mile warmup. I started my 2/1 fartleks and ran for 3.5 miles. I then ran a one mile cool down after crossing the small foot bridge on the way back to RunTex.

Warm up - 2.5 miles/20:00/8:00 pace
Fartleks - 3.5 miles/26:15/7:30 pace
Cool down - 1 mile/9:00

I did 5 strides at the end and headed to the club where I did my ab excercises.

Stats - 7 miles/55:15 total time

Recovery Run

Today I got to RunTex at 5:45 to do the 7 mile loop. Jan was the only one that made it this morning, but I hoping the Tuesday AM group will grow through the spring and summer. We had a little cold front pass through so we the temps were in the high 40s at the start. We started out with Alex who was the only one running from RunTex to Wilke. He left us at the foot bridge and headed out for the rest of the loop. It was a really nice morning to run since it was clear and the sun was rising over the lake.

Tomorrow brings the tempo race which I may or may not run since I am racing this weekend.

Stats - 7 miles/1:08:11

Wilke

Today we met at 5:45 at RunTex for our Wilke workout. We haven't done these since before Freescale. Jay, Jennifer, Carrie, and a couple of other folks were the only ones that started at RunTex with me. The others started at the softball fields by Zilker. We got there did our drills and got directions from G. We were supposed to do 7 up, 3 backward, and 3 sprints at the top. I ran with Brian for the first few and then Jay joined us. This workout always reminds be of basketball practice in high shool and the awful suicide wind sprints. G was trying to correct my right foot doing awkward things and wanting me to align my left arm so that my right foot would land properly. I got it after a couple of tries. I did my 3 backwards and my quads were really burning. The little sprints got all the kinks out and made my legs feel really good.

We jogged back in a big pack and then Jay and I finished up by ourselves from Barton Springs to RunTex. I headed to the gym, did some abs, some arms, and some light stretching. It was a really good day and I feel great. Gilbert is right when he says this workout really helps loosen up your hips. My hips were tight all weekend after the long run and now they feel awesome!

Stats - 8.67 Miles

LSR

Well after eating a huge meal of cheese enchiladas, queso, and a big Mexican martini last night, I get an email from Jay saying that we have to do Mountain Bonnell instead of an easy 10 miles. I knew I was in for a rough day, but was kind of looking forward to running long since I have the new 10 mile race next weekend.

We met at 6AM instead of 7AM and headed out on the trail. I ran with Ann the first couple of miles, but then had to back off since she was pushing the pace a little bit too hard for me. I backed off a bit and ran by myself for most of the way. I drank some enervitene at mile 4 and then got some water from another training group along the scenic route. I got to Mt. Bonnell drive and had to walk a bit, but regained my strength and got to the top. I drank some Powerade and waited for some other Gazelles to arrive. Jay was the first up the road and the Ann came back from the other side. I ran with her back down and down Exposition to Lake Austin Blvd. We got more Powerade at O'Henry and then I had to make a pit stop at the Randall's (damn Mexican Food). I finished strong running the last two miles in the 7 minute range.

I did 5 strides and then joined the group for stretching at Auditorium shores. It was nice to go long again. I really enjoy those runs of 12-16 miles. Below that is too short and above that hurts too much the next day.

Splits - 9:30, 7:28, 9:29, 8:38, 8:28, 8:37, 8:44, 8:54, 8:18, 8:15, 8:06, 8:12, 7:26
Stats - 13.51 Miles/1:54:18/8:27 pace

Miles in the Hood

After taking a day of rest yesterday due to an early morning meeting, I hit the roads in the neighborhood for a quick run before tomorrow's semi-long run. It was humid and warm again. I did my usual loop to 45 and back with some additional to get above 5 miles.

Stats - 5.35/43:04/8:03

600/400/200 Ladders at AHS

Today I met the group for ladders at AHS. Bernard was our leader today since Gilbert and his wife welcomed their new daughter Grace into the world last night. The weather was in the 60s, humid and a decent wind out of the SE. I ran over with Marci and Alex for part of the way, did the drills and then set out. We were supposed to 600, 200 jog, 400, 200 jog, 200, 200 jog. Today it was just me and Marci from our group. We were pretty consistent, but got faster with each repeat.

First set - 2:27/1:37/:43
Second set - 2:23/1:33/:43
Third set - 2:17/1:28/:41

It was nice to get some fast turnover going again. My legs are feeling it now because some of these fast twitch muscles haven't been used in ages. I am going to rest tomorrow to accomodate an early morning meeting and the run on Friday and Saturday.

Stats - 7.25 Miles

Recovery Run at Home

Today I ran at home before work. I want to get back to the Tuesday 7 milers at the lake soon, but folks are still coming back from the marathon. It was another humid morning with temps in the mid 60s. I was pretty warm from the start and having to get used to being a sweaty mess again. I did the out and back on Escarpment and then did the trail loop around soccer fields. It was nice to be out and I was able to run through a bunch of personal stuff in my head. The solitary runs allow you to do that and it helps pass the time.

I got home and did some brief stretching. I did 100 crunches, 50 leg extensions, and 50 pushups. Tomorrow is back to the Gazelles again. Gilbert's wife was having their baby this AM so we will see if he makes it tomorrow.

Stats - 6.5 miles/54:17/8:20 pace

Back to the Gazelles

Today I rejoined the Gazelles after a couple of weeks off. It was almost summer like this morning with temps in the 60s and really humid. We met at RunTex Lake Austin for our little jog to Meriden. Usually this isn't my favorite workout, but I was looking forward to something different and challenging. We did our drills and then G got there to send us off on 3-5 repeats. The Boston folks were there so it was good to see them working hard and us hardly working. I wish I was joining them, but know it will happen in the next couple of years. We started the repeats and I ran with Marci and Joseph. We got faster each repeat, 4:48, 4:41, 4:40. We then did 5 of the sprints up the hill and 2 backwards. I joined Jay and a few other folks on a longer cool down lap going out to MoPac, up to Enfield, over to Exposition, down to Lake Austin and back to RunTex. It was a good first day back and I feel really good.

Stats - 6.65 Miles

Easy 7 on Saturday

Today we met at 7AM for an easy 7 on the trail. There was a pretty large group and it was good to see everyone again after the marathon. Carla and I went to Truluck's last night so I was still feeling the after effects of eating too much and a few cocktails. I was feeling really sluggish and just hoping my insides would hold together. I was running with Jan within the pack, but then had to make a pit stop so the group went ahead of us. We finished up and I did 5 strides, I grabbed my stuff and downed my Endurox, and then joined the group for stretching.

Stats 7 miles/1:02:33

Friday Crosstraining

After eating some Rudy's BBQ, a couple of beers, and some brownies for my birthday last night, I felt really guilty and turned my day off into a crosstraining day. I rode the elliptical trainer for 20 minutes/2.1 miles and then did my arm and ab excercises. I will add my legs starting next week. I also rode the bike for 10 minutes since the cleaning lady was cleaning the locker room. It was a good workout.

I am looking forward to the easy 7 with the group tomorrow. I haven't seen any them since Freescale. Next week it is back to the normal schedule to get ready for the short season.

"Hey Bud Let's Party!"

So another year older...and another year better. I always get a bit nostalgic on my birthday and this day isn't any different. Last night I watched Fast Times at Ridgemont High on DVD and really enjoyed it. It is an all time favorite movie of mine and a time caspule of my junior year in high school...those were great times in my life. I shared them with 4 great friends (Dan, Rick, and Targioni) plus a cast of other folks I went to school or worked with. One of those friends passed away last June and he was the "Spiccoli" of the bunch. Seeing the movie brought back many memories of our days in high school...RIP Rick!

Anyway, today I slept until 6:30, took the kids to school and headed out for my yearly birthday run. I wasn't feeling so hot due to a rough night sleeping so I had no idea what to expect as far as distance. It was in the high 50s and feeling warmer than that when I headed out. I changed into a short sleeve shirt before taking off. I went out on my usual 4 mile loop and decided to go longer. I headed north on Escarpement, went all the way to Davis and came back home for a total of 7 miles. I ran it just under one hour and the last few miles were in the low 8:00 range. I am finally starting to feel my legs back again. I am a little excited to rejoin the group next week, but am going to miss sleeping late.

Stats - 7.09 Miles/59:55/8:27 pace

Crosstraining and Weights

Today...my last day of being 40, I slept late and didn't run. I felt guilty after I took my shower so I threw my workout clothes in my gym bag for a possible nooner at the club. I headed over at around 10:30 for a very quick workout so I could make noon mass for ash Wednesday. I did 30 minutes/3.2 miles on the elliptical trainer, lifted weights with my arms, and did some ab work. I finished off with some light stretching. I felt really good after the workout and am going to stick to every other day running until next week. I am still feeling something in my right hip/glute...nothing major, but it is there.

As I look back on my 40th year, 4th as a runner, I am very proud of my accomplishments. I had either distance or course PRs in every race I ran but two. One of those was the week before Chicago and the other was a night race in July. I set two marathon PRs as well which really makes me happy. All the other PRs are nice, but the marathon is the race that I measure myself with. I know my next year of running will be just as productive with a great coach and supportive friends and family.