Easy Run at Home

Today was supposed to be a day off and I actually slept until 6:30 to take advantage of it. I got outside and it was 62 degrees and awesome, so I dropped the kids off ran inside and threw my running stuff on. I only wanted to go over 3.5 miles so I could break my record for mileage in a month. I headed out on my 4 mile out and back and just enjoyed it. I was feeling some twinges in my legs before I left, but they went away and my legs felt great all day.

Stats - 4.09 Miles/34:35/8:27 pace
AHR - 130
MHR - 147

Mileage for the month - 203.29

Fartleks in the Cool

We met today for fartleks instead of the tempo race since most of us are doing the Fila Relays on Friday night. The weather was really awesome with temps in the low 70s and low humidity. We did about a 20 minute warmup to the Holiday Inn on the trail and then did 2 on 1 off fartleks. Our group expanded a bit and there were about 9 of us. We didn't have the coordination of when I do these with Jay's group, but we got the job done. We ended up doing 10 sets which took us just past the foot bridge with a mile left to the zero mile marker.

I hit the gym on the way to work and did my abs, dips, pullups and some light stretching. I am still trying to figure out what I am going to do tomorrow. G said to take the day off since we have the race Friday night, 14 miles on Saturday (Grove), and a 10 mile simulated race on Monday. I read the overnight low is supposed to be 68 tonight so I might venture out for a few miles in the morning.

Stats - 7 miles/58:08/8:27 pace
AHR - 134
MHR - 155

Very Easy Recovery Run and Rain!

Today I met Alex for the usual recovery run around the lake. Amy joined us today instead of heading out with the T/Th Gazelles. The morning was a little cooler today due to some rain in the northern part of the city yesterday. It is still bone dry on the trail though. We went clockwise today since we have to run on the trail again tomorrow for fartleks. We could see lightning off in the distance which was nice. We stopped for water at the Rock and continued on. We got to the peak of the hill on Riverside and it started to sprinkle...what an awesome surprise. As we progressed it rained harder and we were having a blast getting soaked by something other than our own sweat. We stopped right before the 1st St. bridge and just stood there for a few minutes enjoying the rain. Amy peeled off and Alex and I did 2 out and back strides on the trail. It was a very awesome end to the run!

I hit the gym and did my leg, ab, dips, and pullup exercises. I also did most of the stretching routine.

Stats - 7.04 miles/1:09:15/9:50 pace
AHR - 115
MHR - 130

7 Mile Workout

Today we met for an easy workout after the long run on Saturday. This whole week is actually going to be pretty easy and it is nice to have a "down" week after I ran over 56 miles last week. That was the most I have ever run in a week and this month will end up being the most I have ever run in a month.

G said to run the 7 mile loop and be back in an hour for some 60 yard strides and some drills. I ran with Alex and Rich and we ran at a slow pace early on. I had to stop for a potty break and then ran faster to catch up with them. We finished with a moderate pace and joined the group for the strides. We finished about 10 and then started with the hopping and higher/open drills. I headed home after the run after another night of insomnia. I went to the doctor and he told me to try som herbal stuff to help me sleep. I also picked up a new pillow and hope both of these things help me sleep. His did say that as we get older our sleep patterns change and that could be my problem. We don't get to enjoy the long nights of sleep we got as teens or in our early 20s. I saw Lucy today and she worked me over pretty good. I had some stuff in my feet, but everything else was pretty good and the legs feel great today.

Stats - 7 Miles plus .58 miles in strides
AHR - 133
MHR - 153

Long Run

Today we met for our first attempt at 22 miles. We actually had the option to do 20, but Alex and I went for the extra mileage to support Anne since this is her only opportunity for 22 before Portland. The route was the up and back route from Barton Springs up Exposition across 35th street to Shoal Creek and following the old marathon course up to 183. They did this route when I was on vacation and everyone had a rough time. The weather this morning was really warm. I heard about 80 degrees with very high humidity. As we started I felt like it would be a rough outing, but the run came to me and I ended up having a really good run. I ate CarbBoom every 4 miles and then drank a full Enervitene at mile 16. I went shirtless at around mile 8 and that really helped keep me a bit cooler and feel lighter. Once we hit 183 and turned around, we caught a nice breeze and that really made things feel better. The last water stop was at O'Henry where there were full small bottles of Powerade. I was really feeling thirsty by then and had to stop again at the Rock where Anne and Alex went ahead. I didn't have much of a kick or a fast finish, but ran pretty consistent all day and our seond 10 miles were a lot faster than our first 10.

I did a few strides, stretched with the people that ran the full 20-22 and then we headed over to Barton Springs for a much needed soak. I felt really good after the run and nothing hurt so it was an awesome day!

Splits
Miles 1-5 - 9:22, 8:48, 8:36, 8:22, 8:26
Miles 6 - 10 - 8:40, 8:29, 8:40, 8:33, 8:32
Miles 11 - 15 - 8:37, 8:31, 8:12, 8:16, 8:17
Miles 16 - 20 - 8:17, 8:36, 8:26, 8:19, 7:53
8:20, 8:45 pace for last half mile

Stats - 21.5 miles/3:02:36/8:32 pace
AHR - 140
MHR - 156

Recovery Jog

Today I met Alex, Jan, and Brad for an easy 7 on the trail. For some reason it was really dark today, but it could have been that my eyes were half shut. I am totally exhausted today from the week's workouts so this easy run was just the cure. We talked about various Chicago Marathon topics and new 1/4 mile markers. It was a nice, relaxing run.

I hit the gym and worked my legs, abs, did some dips, and stretched before hitting the office. My weight loss had hit a stop with my vacation and week of travel, but things seem to be moving south now and that is good news. I think I have a lot more muscle than last year because my clothes are really loose, so I don't know if my goal of 185 is achievable. I feel great and am running strong so anything below 195 is gravy.

Stats - 7.1 miles/1:09:29/9:47 pace
AHR - 115
MHR - 134

Mile Repeats at Zilker

Today we met for mile repeats at Zilker. It was really warm this morning. The temp was in the low 80s and really humid. We jogged over in the dark and did our drills and then it was off for the start. We were told to do one more than last time so I was up for 4 today. He told us take the first one really easy. I ran with my usual group plus a few newbies. We ended up mixing in with the group ahead of us for most of the repeats.

As directed, the first repeat was really easy. I felt good, but 7:08 was a little slow to be starting off with and it hurt the overall average. I dropped the second one down to 6:48 which was in line with my McMillan projected times. I got progressively faster with a 6:45 for number 3, and a 6:40 for number 4. Now it was time for the money repeat. The two groups combined for this one and we were off to the races. I felt the burn in my legs as we headed up the slight hill to the backside of the course. Once we got to the peak, I used gravity to go quickly down the hill. Once on the flat part, I kicked it in and then raced up the final little hill and on to the finish straight. I hit the watch and it was a new PR for this workout at 6:27. That is 3 weeks in a row where I have finished with new workout PRs (800s, 2000s) so that is very encouraging. I felt like I hit a plateau after Freescale so it is really good to see some improvement.

Stats - 9.08 Miles
AHR - 131
MHR - 173

Easy Running!

Today there were actually 5 of us for the Tuesday recovery run. I am still in negotiations with Carla about driving the kids to school two days a week instead of one so I will savor all the Tuesday/Thursday runs I can get until that potential change happens. Jay, Alex, Brian, and a former Gazelle friend of Brian's ran today. We headed out clockwise for a change. We stopped at the Rock for water and then just cruised the rest of the way around. We did 6 strides at the end and called it a day. I hit the gym and did my leg exercises, abs, dips, and pull ups. I also did a light stretch before heading to the desk.

I haven't been sleeping good so I have been tired lately, but as they say, you can sleep when you are dead. We only have 8 weeks go and I am not going to let up now!

Stats - 7.05 miles/1:06:07/9:22 pace
AHR - 123
MHR - 141

2/8 Pace Run

Today we met for the bi-weekly 2 mile warmup, 8 mile pace run. I felt like I bonked last time so I was very careful about my diet and hydration yesterday. I drank some Gatorade Endurance at home. I ate a quick gel pack before we took off. I ran the first two miles in 18:18 and then we picked it up when we hit the 8 mile sign. It was Anne, Marcy and me for the first part. I got a sip at the Holly park and then G had water under I-35 where I grabbed a couple of cups. I wasn't feeling solid and felt like I was really working. The air was really thick and it was hard to get a good breath, but I kept plugging away. Anne peeled off a little after 7 miles since she is still nursing her leg injury and I was on my own. I got a sip at the Rock water fountain where I passed Alex for a bit. He passed me back really quickly and kept on. The last two miles seemed really hard. I chased down a few folks I don't normally pass. I guess they were having a rough day. I crossed the line and was really happy to be done. My splits weren't as bad as I thought and I ran about 40 seconds faster than two weeks ago. I was strong mentally and that will help on race day.

Pace Splits -
7:44
7:57 - Water
7:21
7:49 - Water
7:24
7:38 - Water
7:48
7:53

Pace Run Stats - 1:01:27/7:41 pace (includes water stops)
AHR - 151
MHR - 167

Overall Mileage - 10.18 miles

Race for the Cure Training with Emma

Today I took Emma to the Bowie track to begin training for the Race for the Cure race here in Austin in November. We did a two lap warmup and then I had her run the 100 yard straights at a faster pace and walk the curves for 3 laps. Caroline ran with her to get ready for soccer. Emma did a one lap cool down for about 1.5 miles. It was good work for her first workout. I ran backwards and jogged with them and did a 2 lap cool down. My legs were sore from yesterday's run, but they felt a lot looser when I was finished. I did some ab work when I got home.

Stats - 1.75 miles

LSR to Mt. Bonnell and Back

Today was a back down week for our long runs so we did the Mt. Bonnell run. It was more muggy and hot this AM and I wasn't feeling so hot when I left the house. Anne was back after a week nursing some lower leg pain so I ran with her, Alex, and Marcy along with some other folks. My stomach started doing some flip flops along Lake Austin and after most of the training without the deuce, my streak was over. The group went ahead of me so I had to pick it up through the scenic hills to catch up with them at the cleaners. I missed the water stop, but was able to pick up a couple of cups of water from another training group and eat my CarbBoom along the way. I ran up to Mt. Bonnell with Alex and Marcy and felt spent after we got to the top. I drank a lot and ate my second CarbBoom. We started down and I just wanted to finish. We got water at the cleaners on the way back and decided to head back south on Pecos to get a smoother road with less camber than Exposition. We stopped for water at O'Henry and I ate my last CarbBoom. There wasn't going to be any fast finish today. We stopped again at the rock and I just kept focusing on pacing with Marcy and Alex the whole way back.

My overall time was about 30 seconds slower than two weeks ago so it wasn't as much of a disaster as I thought it was.

Stats - 13.5 miles/1:55:09/8:32 pace
AHR - 137
MHR - 167

Easy 7

Today I met Alex for an easy 7 on the trail. No one else showed up for the recovery run today, but we did see Marcy running with a friend near the Rock. I know we are getting into the dog days of our training, but these runs really refresh me and make me feel better after our hard M/W workouts. We headed out counter-clockwise and stopped for water at the Rock. We ran as we felt and averaged about 9:20 for the 7 miles. We finished with 4 strides and then I headed off to the gym for some work on my legs, abs, arms (dips and pullups), and a shortened stretch.

I am looking forward to the rest day tomorrow and the shorter run on Saturday.

AHR - 123
MHR - 139

2000s at Zilker

Today I met the group for 2000s at Zilker. We ran over, did our drills and G said 3-5 repeats, but later changed it to 4. I settled back into my normal pace group minus Anne and we were off. I forgot to check my McMillan chart for my time range, but ran how I felt and the first repeat was pretty easy. On the second one, I felt a surge going up the hill on the west side of the course and finished a lot faster. G said we were working too hard so I wanted to throttle back on the third repeat. Again, it didn't feel too hard which is really nice. He told us to drop the hammer on the last one and I really wanted to do sub 8:00 for the first time. Carrie and I took off together and were side by side through about the first 3/4 of the lap. I pulled away a little at the end hoping for my sub 8:00 and missed it by2 seconds. Overall it was a great day. I PR'd this workout by 3 seconds over my previous best average for 4 repeats and beat my previous best single repeat by 3 seconds as well.

Repeats - 8:32, 8:08, 8:12, 8:01

I rested a bit after the repeats and headed back with Jan, Brad, and Colleen. I hit the gym on the way to work and did my abs, 3x10 dips, and 10 pullups. I also did an abbreviated stretch. I am really feeling good and am looking forward to finishing my training strong.

Stats - 8.15 Miles
AHR - 140
MHR - 175

Moderate 7

Today was the first day of school for the girls so I decided to run at home so I can go with Carla to take them to their new school. It is hard to believe that Emma is already in 4th grade and Caroline is in 2nd grade. They are growing up so fast. The new school is really nice and everyone seemed really excited for the grand opening. There were guys in Tuxedos out front and a couple of news stations were out there as well. I was a little sad to see them off.

As for the running, I got up at 5:45 and was out the door by 6:00 to run for an hour/7 miles. I headed out and then north on Escarpment to Convict Hill and back. The first 1.5 miles are flat and then it is downhill after that. It is nice going and also fun working your way back up. I was focusing on my turnover and form for the run. It was nice running in the dark and there were a few other runners and walkers out there. I don't like the traffic so much, but it was still nice.

Stats - 7.0 miles/58:33/8:22 pace
AHR - 138
MHR - 151

Circuit!

Today we met at 5:45 for a core/circuit workout. G said we need to add more strength after our 20 miler on Saturday. It was a nice break from running longer mileage. We jogged over the short way, did our drills and then started the circuits. G wanted 4-6 reps with a 400 in between. We did the usual exercises and subbed superman jumps and leg lifts for fence squats and crunches on the even versions. I ended up doing 4 sets and worked with Jay on the leg lifts.

G called us over to the end zone area for some plyometric exercises and ab exercises. I had to leave right at 7AM to watch the girls today so I missed some of the extra work. It was a good workout.

I got a massage today as well and Lucy made me really hurt. I am on an every two week schedule from now until after the marathon.

Stats - 5.17 Miles

First 20 Miler of the Season

Today was my first 20 miler of the fall season. The group did one two weeks ago, but I was on my cruise and couldn't join them. We met at RunTex a little after 5 and drove up to about the 4 mile mark of this year's Freescale course. Marcy was back after her hiatus in Michigan and she joined me, Anne, and Alex for the journey to RunTex. The weather was warm, but there was a breeze and it didn't feel so bad. I heard two weeks ago was really miserable. We headed down Jolleyville and across 183 to near the 3M starting line near the Gateway shopping center. We stopped for water and a potty break. I ate my first Carboom there and we were off again. Once we were on Burnet heading south we encountered some major A-Holes driving by us. We got buzzed a couple of times when there was no need to get anywhere near us.

We cruised down Shoal Creek looking for water stop number 2 which was at about the 8.5 mile mark near Anderson Mill road. We headed down Great Northern and started to mix in with the Rogue folks. Our next water stop was on North Loop/53rd street where I ate my 3rd Carboom. We headed up the hills there and then down Duval and through the campus. I started to feel tired during that portion, but the downhills really helped me keep going and my pace didn't really slow at all. Our last water stop was right after the campus on San Jacinto. I drank a while Enervitene at the stop and we headed off for the finish. During that little stop my legs really stiffened up. We dropped Marcy at that point and then the group kind of split up. We were all within a small distance of eachother, but I was picking up the rear behind Anne and Alex. I felt like I was falling apart, but kept focusing on my form and plugging away. I got to 2nd street, headed right, down Guadalupe and on the trail to the Pfluger bridge. I crossed over and headed back to the zero mile marker. When I got there I had only run 19.33 miles so I grabbed a couple of cups of water and headed back out to get my last little bit of mileage to get to 20 miles. I just did a quick out and back. When I finally finished, I did 4 strides and then headed back to my car for some liquids. We were too late for the stretching so I did some light stretching at my car and then headed over to Barton Springs where I soaked with some of the group for about 45 minutes.

Overall, I thought it was a solid run. My time was about the same as last year and well within the window for my marathon pace. The nice stat is that my heart rate is down 4BPM from last year both in AHR and MHR.

Splits -
Miles 1-5 - 9:09, 8:46, 9:02, 8:38, 8:33
Miles 6-10 - 8:12, 8:14, 8:02, 8:19, 8:25
Miles 11 -15 - 8:20, 8:18, 8:31, 8:05, 8:08
Miles - 16-20 - 8:03, 8:15, 7:59, 8:24, 8:14

Stats - 20 miles/2:47:49/8:23 pace
AHR - 137
MHR - 154

Easy 7

Today I met Alex for an easy 7 on the trail. We decided we couldn't run as slow as Tuesday, but not pick it up too much. We went counterclockwise and were on the I-35 bridge when Alex twisted his ankle on a big rock that we couldn't see hiding in the shadows. We walked for a bit and then took off again. It didn't swell up so hopefully it isn't anything major. We stopped for water at the Rock and then headed off for the finish.

We did 6 strides and talked to Emily for a bit. We ran into "package" boy again today. His white shorts are just wrong. Emily mentioned some other pervs she has run into. There seems to be more and more homeless people hanging out on the trail. Be careful out there!

Stats - 7 miles
AHR - 126
MHR - 142

I hit the gym on the way to work and did my leg workout, abs, dips, and pullups.

800s at AHS

Today we met at RunTex to head to AHS for some 800s. I haven't done 800s since February. I think the group did them when I was traveling. G wanted us to do 6-8 with 2 minutes rest in between. We did our drills and then started out. Anne and I were supposed to lead a group, but G really slowed down the group in front of us, so we did some with our usual pack (Carrie, Skud, Thon, Mike), and then jumped up into a group that had Alex and some guys I don't know. They usually blow our doors off, but G had them slow down a bit. The first few were rough as usual, but I had good times. I seemed to get stronger as we progressed although I was feeling it by the 6th one. I was trying to focus on my form with butt kick and fast turnover and it really helped me go faster. I really concentrated during my last one and I was able to have a personal breakthrough by running my first sub 3 minute 800 in my life. I ran a 2:58 and finished second in our group behind only Alex who dusted us all. Anne had a great morning too and was right on my heels for the last repeat. It was great to run strong after I struggled on Monday.

Splits - 3:18.6, 3:15.2, 3:13.9, 3:15.5, 3:13.0, 3:13.6, 3:11.2, 2:58.0
Average - 3:12.4 - new set average PR by about 3 seconds

We finished with a couple of 200s and then I headed back with Jay, Alex, Rachel, and a new lady in the group. I headed to the gym where I did my daily pull ups, dips, abs, and about half the stretch routine. We have 7 miles tomorrow and then 20 on Saturday. I should end up with over 50 miles this week.

Stats - 8.65 miles
AHR - 133
MHR - 178

Easy Running

Today I got to the lake a little after the 5:45 meeting time and met Brian and Alex. We were getting ready to roll when G showed up and wanted to show me how to do some crazy pull ups where you work on your abs. Well the fact is, I can't do a pull up...never have been able to do them. I was having flashbacks to the Presidents Council on Physical Fitness tests we used to have in grade school. I think they were once a year and I dreaded them. There were a series of relays, runs, sit ups, push ups, and etc. that you had to do in a certain time. Every year I would get up on the pull up bar and just hang until the coach would let me down. Only once, in eighth grade did I do a pull up and only because I was tall and when I jumped up grabbed on and kept on going. Alex hopped up and showed us how to do them. Brian was able to do the pull up part, but the ab part was a little harder. I got up there and hung until G assisted me with a couple of straight pull ups. I have been working on these with the pull up assist at the gym, but my smallish arms can't pull up 200 pounds yet.

So for the run, as we were doing the pull up thing Rachel got there and joined us. We ran at a really slow pace around the 7 mile loop this morning still feeling the effects of yesterday's run. We got some warm water at Pfluger and then got a few cups of colder water at the Rock. We did two sets of strides on the trail because the grass was really wet and I headed to the gym. I did some leg exercises, pull ups, abs, and then some light stretching.

Stats - 7.17 miles/1:08:47/9:35 pace
AHR - 121
MHR - 139

10 Mile/8 Mile Pace Run

Today we met for another 2/8 pace run. We warmed up for 2 miles and then took off at marathon pace for the last 8 miles. I stuck with my training partners Anne and Alex for the warmup and once we got to the 8 mile mark we took off. Alex left us in the dust and Anne and I stuck together. Last time I stopped my watch for the water and potty stops, but this time it was a running clock. We stopped at the Holly plant for water and headed off again. I was not feeling it today at all so I knew it was going to be a mental toughness day. My two weeks of vacation and travel had caught up with me. Anyway, we were going along good and stopped again under I-35 where Bernard had some liquids for us. After 3 cups, we headed off again. I was really feeling crappy, but kept plodding along. Anne started to distance herself from me and I had nothing left to chase her down. I stopped for a quick sip at the Rock water fountain and set off again. Anne passed me before Neff Point and I was just trying to hang on at that point. My last two miles were really slow, but I finished. I was really happy that although I felt like crap and was tired, I didn't quit. These are the runs that really make you strong for marathon day. You have to manage the bad times in order to be a good marathoner. Even though my 8 mile time was 58 seconds slower than on 7/17, I probably ran faster because this time included my water stops.

I did 8 strides and then headed off to the gym where I stretched, did my abs, and did some pull ups. I am going to force myself back into my routine this week, get back on my diet, and make a strong push for the final 11 weeks of our training.

Stats - 10.16 miles/1:21:04/7:59 pace
AHR - 154
MHR - 170

8 Mile Pace Run - 1:02:07/7:46 pace (includes 3 water stops)

Splits -
7:42
7:58 (water stop)
7:25
7:49 (water stop)
7:27
7:44 (water stop)
7:59
7:54

LSR to Mountain Bonnell

I am finally home and spent my second night in my own bed after 11 days away. I met the group for a 12-14 mile run depending on what we felt like. G wants us to be ready for the 10 mile pace run on Monday AM. I started out and stuck with a group of about 6 folks including Anne, Alex, and Lilianna. We stopped for water in front of the Hula Hut where I ate my first Carboom. We stopped again at the cleaners and again at the top of Mt. Bonnell. A few of us ran to the top of the park to see the view and headed down the trail on the back side. We headed down Balcones and then stopped again at the cleaners where I ate my second Carboom. The group kind of went ahead of me for a bit, but I caught back up. We stopped again at O'Henry for water and then were off for the fast finish. Everyone took off as usual. I wanted to run how I felt and push it a bit. Anne was ahead of me and Alex passed me after the MoPac bridge. I was able to catch her right near the finish and passed a couple of other folks in our group. It's not like we are racing eachother, but it's nice to have a target when you are feeling tired. I ran the last 3.5 miles in 7:33, 7:25, 7:20, and my pace for the last half mile was 7:01. I felt pretty good but my lower legs always hurt after that route due to the camber in the road.

We did a few strides and then grabbed our stuff for drills and stretching. We did some hopping, higher-open, and then did our stretching. I used the rest of my RunTex gift certificate since it is a tax free weekend and headed home. It was a good day and I am so happy I feel this strong after two weeks of "iffy" training as well as poor diet. Hopefully I can minimize my travel over the next 10 weeks.

Stats - 13.5 miles/1:54:25/8:29 pace
AHR - 143
MHR - 170

Recovery Run #2 in Orlando

After a late night of Karaoke and bonding with some of my co-workers on Tuesday night, I skipped my run yesterday. Last night I went to the Sushi bar at the hotel I am staying at and had a couple of beers and some good food. I went to bed around 11:30 and got up at 7:30 to go for another hour run. I went near the same route as I did on Tuesday except I took a long detour and headed over to the MGM Park and back. It added a couple of more miles and was more scenic. My legs are tired of the sidewalks so I can't wait to get home and run on the trail again.

Stats - 7.3 miles/1:00:43/8:19 pace
AHR - 141
MHR - 158

Recovery Run in Orlando

Today I slept in after a day of travels and a night on my feet at a work event. I headed out around 8:15 and it was already pretty warm. I am staying at the Walt Disney World Resort and bummed that I don't have the girls with me. My goal was to run for an hour and not really looking for distance. I was hoping for better running routes, but there is a ton of traffic around here so I had to stick to the sidewalks around our hotel. I went out to the left of the resort until I hit a dead end and then went the other direction. I ran around the Boardwalk and to Epcot, and then back to where I started. I got my time in and that is what counts while you are on the road...and I didn't have to run on a treadmill

Stats - 7.32 miles/1:00:05/8:12 pace
AHR - 138
MHR - 153