15 Mile Run

Since I had to fly to AZ for the weekend, I met Marcy, Jan, and Brad for our run a day early. We did the 10 mile loop with some additional to get to 15 miles. G wanted us to run easy for the first 5 miles, and then run at MGP for the last 10 miles. Marcy and I separated from Brad and Jan before I-35 and then did the Dam loop. We stopped for water a few times along the way. Once we got to the Rock, we headed up the Mopac frontage road to Enfield and then across to Lake Austin Blvd, and then back to the trail. When we got to Zilker, we did a loop around the road to add a mile and then finished on the trail. I think we took a more difficult course, but it was nice to get some hills in.

We averaged 7:54 for the fast 10 miles, but we started out a bit slower since it was still dark and lost some time in the hills. We averaged 7:37 for the last 5 miles.

We finished up with some strides and then I headed home where I did some abs before catching my plane to Phoenix.

Stats - 15.04 miles/2:04:09/8:15 overall pace
AHR 141
MHR 160

800s at AHS

Today we met for 800s at AHS. The marathon groups actually split today with the ATT folks that are running IBM this weekend doing fartleks while us fall folks headed to AHS for 800s. I was supposed to be in the IBM group, but am heading to Arizona this weekend for my friend Jon's funeral. I will be getting in my long run on Friday before I fly out.

As for today's workout, G said 8-10 repeats and gave me a time range of 3:15 - 3:20. My right hamstring is still bothering me so I took it really easy. Marcy and I ran the first couple of repeats together and then joined another group with Carrie and Mike which made the workout a lot easier and our times got better. G spotted a glitch in my form where my left arm swings in toward my body which makes my right foot turn in when I run. I really focused on keeping the foot straight and the arm straight and the pain actually went away. I had to really focus to keep my left arm swinging straight, but it worked. I need to really focus on this during the marathon.

The repeats went OK...about 12 seconds slower overall average slower than last time, but since we are just over 3 weeks out, it was a good workout. The second 4 were a lot faster than the first 4 repeats so I got stronger as we progressed.

I jogged back with Carrie and Mike and then headed to the gym where I did some pull ups, dips, abs, and then stretched.

Tomorrow is a day off and then my long run on Friday this week. I will probably run 5-7 miles in Phoenix on Saturday morning just to get the endorphins going to give me some positive energy for the day.

Splits -
3:33.3, 3:27.8, 3:29.7, 3:26.0, 3:21.4, 3:18.7, 3:19.4, 3:16.0
Average - 3:24

Stats - 7.57 Miles
AHR - 126
MHR - 162

Recovery Run

Today I meet a few folks for our normal recovery run. It was a glorious morning for running. We went counterclockwise again and went a little faster than normal. I think we ended up 5 minutes faster than last week. I guess that is what you get when the Monday workout is easy. My legs were a little stiff from the massage yesterday, but they loosened up as we went along. We stopped for water at the Pfluger bridge and then again at the Rock. I did 6 strides when I got back to Auditorium shores and then headed to the gym. I did my arm, leg, and then ab exercises. I also stretched before heading into the office.

Stats - 7.12 Miles/1:06:57/9:24 pace
AHR - 118
MHR - 141

Recovery Workout - Something New

Today we met for a recovery workout. The weather was awesome today with temps in the high 50s and dry. We started out on the I-35 loop counterclockwise until we hit Austin High. Once there we did 4 laps of 50 yard sprints and 50 yards of jogging. After that we joined the ATT peeps for some timed leg lifts and fast feet. Once we finished that I joined Brad, Jan, and Brian for the completion of the 7 mile loop. The workout was pretty cool and the 4 laps on the track were really nice to loosen things up.

I hit the gym on the way back and did my ab work and some stretching. I went to see Lucy for my bi-weekly massage and she killed me. There were many things to work out and some things going on in my lower back that I need to go see Dr. Mullins to address.

Tomorrow is recovery and then the rest of the week will be determined by if I head to Phoenix for Jon's funeral this weekend.

Stats - 8.05 Miles
AHR - 122
MHR - 145

Friend's Passing

Back in July I wrote about a remarkable friend of mine...Jon Moss. He was my friend who has battled Hodgkins's disease for the past 10 years. Well at 2:30PM Phoenix time today he passed away. On Friday the doctors told him and his family that he would never get off the ventilator. He is all about quality of life as we all should be and living for the rest of his life on the vent was not what he wanted. On Saturday morning he told his wife, Kaylene, that has been fighting to stay alive for her and their two daughters and that he was tired. He went in Jon Moss style...on his own terms.

He died peacefully with his wife and daughters by his side. I am blessed to have had him as a friend and he will be truly missed.

Rest in Peace Jon...I love you man!

Last 20+ Mile Long Run for Chicago

Today we met for our last really long for Chicago. Of course the nice weather we have been having totally went away and we had a nasty morning. We met at 5:15 for the drive to the top of the old Freescale course. It was 80 degrees, about a 10 MPH wind out of the south and humid. Below is an hour by hour report of the weather while I was running...it sucked!

Time Temp Felt Like Humidity
5:51 80 86 81
6:51 81 86 77
7:51 81 86 77
8:51 82 88 74

The goal for today was to get the miles in and have a good run to build some confidence. The past two long runs have been a struggle for me, but I think I figured out the problem was my diet...or lack of calories. I changed it up earlier this week and have a lot more energy.

We started off in a big pack and then a couple of guys went ahead followed by Marcy, Alex, and me. We held a pretty conservative pace for the first 5 miles with nothing faster than an 8:45 mile. We got water at just after mile 4 where I ate my first gel. We picked it for the second five miles with paces ranging from 8:23-8:42. Our second water stop was at about the 8.5 mile mark. The next 5 miles took us through the hills of north loop. It was there were we lost Alex. He wasn't feeling well and dropped back to the next group. We got more water along north loop. Marcy and I were still running in the 8:30 range for miles 11-13, but we picked it starting with mile 14. We got water at near Double Daves on Duval and then again on San Jacinto at the top of the hill. We circled the Capitol to add a little mileage and then headed down Congress. Marcy wanted to do the whole 23-24 and I was happy with 20 so she went right on 6th while I want straight on Congress to the trail. I stopped again for water at Auditiorium shores and headed in. I picked it up even more the last 5 miles.

Mile 14-20 splits - 8:15, 8:10, 8:06, 8:20, 8:12, 8:07, 7:54

When I got back to the Barton Springs parking lot I was the only one there. I did 8 100 yard strides on the field and then changed clothes while waiting for the others. Slowly everyone showed up. I did some stretching and then headed into BS for a cold soak. It really felt great to be in the cold water. I accomplished my mission of getting the miles in and was really happy with the way I finished. I was focusing on form and felt solid. I noticed my heart rate was up a bit from our last long run, but given the conditions it looks fine. I also had enough energy and didn't feel like I was bonking.

Now the last 4 weeks of training begin. I am not going to say taper because mentally it is a let down so I am going to call it the countdown. I need to keep my intensity while lowering the number of repeats and miles during my Gazelle workouts. I am going to run the IBM 10k at MGP this weekend so I can practice grabbing water and running in crowds.

Stats - 20.27 miles/2:52:53/8:31 pace
AHR - 144
MHR - 171

Very Easy 7

Today I met Emily, Alex and Rachel for an easy 7. The weather was still OK, but you could feel the humidity coming back. It is supposed to be back with a vengeance tomorrow and Saturday morning before another cold front moves through. That means a nasty day for out last 20 miler.

I felt really good after my day off and full day of eating. I had a lot more energy and my legs felt awesome. We only averaged about a 10 minute pace which seemed slow, but was good for all of us. My running partners ran the tempo race and were feeling the after affects and I just wanted to get the mileage in. I used my marathon shoes and new orthotics for the first time and they felt pretty good. I am going to use them on Saturday and then probably shelve them until the race.

I hit the gym on the way to work and did my weight workout for my legs and arms as well as some dips, pull ups, and ab work. I did an abbreviated stretch focusing on my hips and hamstrings.

Stats - 6.95 miles/1:10:00

Rest Day

I decided to take today off and rest my legs and me. I was feeling kind of under the weather yesterday with a sore throat and runny nose. I think it is just the weather change and maybe some allergies, but I was really tired and decided to sleep in today. When I got up it was 52 outside and I really wanted to run after I dropped the kids off. Although I feel really guilty for allowing the day off, I know it is best for me at this point in my training. My hamstring is still tweaked and my legs just feel beat up. I have worked too hard to blow it by not listening to my body. I feel better rested and depending on how things go today I will probably do the easy 7 tomorrow morning.

I did do my ab workout and 50 pushups so I got in some exercise. I also revamped my computer based diet last night since I think I am not eating enough. I have been really sluggish on my last two long runs and think it is a result of my diet. I am eating good things just not enough of them. I am down to 195 pounds, my clothes are hanging on me, and I know I have more muscle than last year. I have been trying to eat between 1500 and 2000 calories when my RMR+Exercise is dictating about 3000 calories a day to maintain my weight. 4+ weeks out from the marathon is not a time so starve myself so I am upping my calories to 2000-2500 to maintain my weight until race day. I may cut back a bit during the taper as my miles decrease.

Easy 7

Today I met a few folks for the Tuesday recovery run. The cooler temps were back and it was dry. Unfortunately my body was a bit shaken up from the fall and my legs just plain felt like crap today. We did the loop at a nice pace and then finished off with some strides. I went to the gym and did some weight work on my legs and arms. I also did my ab workout and then stretched really well. I used their foam roller for my hamstring and the tightness in my hips.

Stats - 6.92 miles/1:05:40/9:29 pace
AHR - 118
MHR - 143

Rainy, Sloppy Run

Today was supposed to be another 2/8 pace run, but the weather didn't allow that to happen. A storm rolled through last night that was supposed to be finished by the early AM. When I started driving it was sprinkling, but near the lake it was a full rain event. A few of us heartier souls showed up for the workout and G sent us out for the 2/8 run, but said not to worry about time since the trail was a mess. I set out with Marcy and we pretty much had soaked shoes by the Congress bridge. We encountered many areas where the trail was totally under water and had to start and stop a bunch of times. It was really hard to find a good rhythm. I took a spill on the north side of the trail near I-35 after coming out of one of those damn drainage areas. I caught one of my feet and skinned up my left knee a bit, but nothing major. I was happy it was on the trail and not on the road...plus the ground seemed softer since I landed on a wet trail. We walked for a few seconds and then started up again. We stopped for water under I-35 and then near AHS where the water was flowing good into Town Lake. We tried to pick it up for the finish and got into the low 8:00s, but that was about it.

Although I wasn't near my MGP, I think someone was looking down on me. I am nursing some slight hamstring/glute pain and the slower pace today didn't do any harm and I feel great. I think Marcy is in the same boat so it was a good day for her as well. I did some strides and then headed to the gym for some ab work and stretching.

We have less than 5 weeks to go and I am looking forward to getting the 20+ miler out of the way this Saturday. Once that is complete, I just need to heal up and get focused for race day.

Stats - 10.17 Miles/1:29:57/8:51 pace
8 mile stats - 1:09:43/8:43 pace (about a minute off my dry pace)
AHR - 135
MHR - 155

Backdown Week - Scenic

Today the heat and humidity came back with a vengeance. I predicted this weather change since this is ACL weekend and the weather is always crappy with either hotter than normal temps or rain. This is a backdown week so we ran the scenic loop with the Bonnell option. I took off with Marcy and Alex, and we were joined by a couple of other ladies that are doing Chicago and I think new to the Gazelles. I found out that Anne is out of her marathon due to injury which is sad news. She was running strong. My hamstring was still hurting, but it felt OK on the flats and only flared on the uphills. We stopped for water at the Rock and then near the Hula Hut where I at my first CarbBoom. We stopped again at the cleaners and made our way up to Mt. Bonnell. I took it slow and got up just a bit after Alex and Marcy. We drank more and then jogged to the trailhead to wait for Alex. The other folks took off, but Marcy and I waited. We headed down Balcones, stopped again at the cleaners and then flipped a gel package to determine if we ran Pecos or 35th. The flip said 35th and we were off. We stopped again at O'Henry and then we were off for the finish. I picked it up a bit with Marcy and we skipped the Rock water stop since I was in a hurry to get to Caroline's soccer game. We picked it up a bit and I felt pretty good. My right hip, glute or whatever was really tight and it feels like the tightness I had last year. I need to see how it feels after the pace run on Monday and maybe go see the chiropractor before the race.

Stats - 13.6 miles/1:58:12/8:41 pace
AHR - 141
MHR - 169

Easy Run

Today I met Jay, Alex, Emily, and Brian for the Thursday 7 mile recovery run. My right hamstring has been bothering me since yesterday's 1000s and I was hoping it would feel better after we got started. It was a glorious, cool, clear morning with temps in the low 60s! We went at a nice, slow pace and I could feel the hamstring just kind of nagging during the whole run. We stopped for water at the Rock and picked up the pace a bit. I did some strides at the end and felt pretty good. I skipped the last set and did some higher/open drills and could feel the hammy some more. I went to the gym and did all my exercises including hamstring curls and I didn't feel a thing during that. I did my abs and stretched and called it a day. My leg felt pretty good all day so I hope the 48 hours off until Saturday will do the trick.

Stats - 7 miles/1:06:11
AHR - 118
MHR - 138

1000s at AHS

I planned on running in St. Louis yesterday, but forgot my orthotics so I slept in before my meetings. It was a nice break for my tired body. This morning I met the group at RunTex on a nice breezy, cool morning. The task was 8x1000 with 2:30 - 3:00 minutes in between. I ran with Alex W and John Herrera and we had a great time as we progressed. G wanted us to run 3:20/800 meter pace. We were way off on our first repeat, but settled into a groove and ran consistent. We dropped the bomb on the last one with the guys dusting me with 100 meters to go. They are totally faster than me...and a lot younger, but I hung with them for the set. It was a good day.

Splits -
4:30.4, 4:05.1, 4:04.2, 4:04.9
4:04.4, 4:06.5, 4:05.1, 3:48.8 New 1000 meter repeat PR
Average - 4:06.2

My hamstring bothered me all day so I am hoping it is a something minor if anything at all. I went by RunTex at lunch time so Bill Stone could set me up with some new orthotics. My old ones are about a year old and falling apart.

Stats - 9.89 miles
AHR - 131
MHR - 176

Circuit Training

Today we met for kind of a hybrid workout. G wanted us to get in 7 miles, but he also wanted to get in some strength work. We ran the long way to AHS and ran 4 laps 50 meters hard, 50 meters easy. We then did our usual circuit work with a lap in between and did two sets. Once we finished that part, we did some higher open, some other drills, and then some fast feet for two minutes. We then took the long way back to RunTex.

Stats - 7.21 miles

I went home packed, and then went for a massage. Megan worked me over today since Lucy is on vacation. She really made he hurt. I had a good nap on my flight to St. Louis and then enjoyed a great night at the new Bush Stadium seeing the Cardinals and Astros. I really ate bad that night, but enjoyed myself with my hosts the Maritz Corporation. There was a really nice 9/11 ceremony before the game narrated by Jack Buck the legendary sports caster. I am always a little more reflective on the anniversary of this tragic day and it is really weird that I have had to fly on this day the last two years. I still remember where I was and what I was hearing on the radio when the events took place. I still can't believe it happened and my thoughts and prayers are always with the victims and their families.

Running with Emma

Emma and I got up today and decided to go for a run as part of her training for Race for the Cure. I was hurting from yesterday, but the run walk and slow pace really made my legs loosen up. Emma was a trooper as we ran for a bit and walked for a bit. I tried to stretch her out longer each time, but she caught onto my game. We chatted a bit and just had a nice time exercising. We ended up walking the last 3/4 of a mile holding hands. I know when she is older I will look back on days like this and really cherish them.

Stats - 2.93 miles/46:42/15:57 pace

LSR on New Course - 22+ Miles

Today we met at 5:30 for a long, loop run. It was cooler than normal and overcast so my expectations of the run were that it was going to be a good one. We headed up our up and back course, but then cut across on the new Austin marathon course near the mall on Anderson Lane. I was feeling OK early, but the hills wore me out by the course's peak at mile 12. I just felt like I was bonking and early on. Our run support was great and we were getting water every 3-4 miles. Our support got lost and we went about 6 miles without water and that is when I started feeling worse. I felt a little better as we were running downhill, but had to stop for a bio break on Duval and Marcy, Alex P, Kenny, and Alex W kept on going. I ran through the campus and down Congress where I stopped for water near the start of a 5k. I headed across 6th street where I caught Alex at Whole Foods where he was cramping up. We headed down Lamar where I jumped into the 5k at about 20 miles and was actually passing people in the front of the race. I guess I was feeling better at that point. Once I hit the 5k turnaround, I jumped onto the trail heading toward the Rock. I stopped for water there and headed back to Barton Springs where many of the Chicago folks were straggling in. I drank my Endurox and then did 10 strides to get my legs going again. I stretched with a few folks from the Chicago group and then joined them for a soak and really felt a lot better. I was spent, but ran a solid time and got through...yet another mental test. The good thing was my average heart rate stayed really low which was awesome.

Stats - 22.51 miles/3:15:27/8:40 pace
AHR - 134
MHR - 157

Recovery 7

Today I met Jan and Brad for an easy 7 on the trail. The herd has definitely thinned as we go down the marathon path. I think we are all a little beat up and have full plates with our lives outside of running. The morning was spectacular again. We headed out counter-clockwise on the very familiar 7 mile loop. We stopped for water a couple of times along the way and enjoyed some good conversation. There was a CR spotting at the Rock...I think I am being stalked!

We finished up and did 5 strides where we hit it and then jogged back in between like we are supposed to do. I hit the gym on the way to work where I lifted weights for my legs and arms. I also did some pull ups, dips, and ab work. I did some light stretching and headed in.

Stats - 7 miles/1:05:47/9:24 pace
AHR - 116
MHR - 133

400s at AHS

Today we met for 400s at AHS. The weather was really nice with temps in the 60s and dry. I know the weather gods are teasing us, but we will take the respite from the weather. I took off running so I could avoid the "close runner," who shall be referred to as CR going forward in my BLOG, to AHS. The track was crowded so we did our drills on the north side of the track. We finished up and then started out with the kind of fun sets of five x 400 workout with a walking lap in between. We were supposed to decrease our time 2 seconds each set. G said minimum of 3 sets and 4 if you have time, but this one takes a long time. I jumped up to run with Alex W to avoid CR and kind of left my normal group behind. G sent us out to start at 1:38 and then work down from there. This is definitely not a workout to see how fast you can bust a 400, but more of an endurance 400 workout.

We did the first set averaging 1:38 which was right on. We dropped to 1:36 our second set, again good, and then 1:35 our third set which was kind of off target. We had one slow repeat that really messed up our average because 3 of the 5 were 1:34 and below. No big deal. I felt good throughout the workout and felt like I could have done another set with no problem and I think that is how I should have felt.

I joggd back with Alex W and then headed to the gym for some abs, pull ups and dips. I also did some light stretching.

Stats - 8.6 miles
AHR - 123
MHR - 157

Easy Run/Walk with Carla

Today I decided to take it easy and head out with Carla in the rain for some run/walking. We headed out on my usual 4 mile out and back course. It was going to rest today since I have been working so hard, but I felt like doing something. It was cool and rainy so that helped me want to get out. We walked and jogged for about the first 1.25 miles and then I headed out for run to the 2 mile mark and back to her. We walked up the hill and jogged for awhile, then we turned off since the rain was coming down harder. We ended up going about 3 miles in 42 minutes. It was a nice break from the rigors of my marathon training and it was nice to do some exercise with Carla.

I got home and did my ab workouts and some pushups. Tomorrow brings 400s at AHS.

Stats - 3.14 miles
AHR - 97
MHR - 142

10 Mile Pace Run

Today was our annual 10 mile Labor Day "race." The plan was to meet at 6:30 and then go off at 7:00AM, but some communication problems on Saturday caused most of the folks to get there at 6:00AM. I got there and ran into Don and did a 1.5 mile warmup. We skipped the drills and walked over to the 10 miler marker on the trail. I wasn't feeling my best since I was still feeling tired from Friday's race as well as the 13.5 miles we did on Saturday. My goal was to run how I felt and hopefully be below 7:30 pace.

We took off and I was feeling really stiff. Once we got to Riverside I pulled away and just had to focus on running by myself. I felt better after I crossed I-35 and started to cruise once I was back on the trail. I was monitoring my heart rate and wanted to keep it in the 150s, but it kept creeping up to 160. I backed off a bit to get it back in the 150s and didn't seem to lose much speed. I stopped at the Holly water fountain, ate a quick CarbBoom and took a gulp of water. I started off again looking forward to the Gazelle water stop under I-35. I grabbed two cups of Gatorade and one cup of water and started off again. I started to feel tired on the north side of the trail, but my times didn't really suffer. I kept plugging away and fought through the demons. I stopped for a gulp at the fountain by the rock and wanted to finish strong. I got across the bridge and headed toward Zilker. I saw Jan coming off a water stop at the fountain and passed her right by Lou Neff point. I had about a mile and a half to go and wasn't feeling so hot (mile 8 was my slowest mile). I told myself that I had to finish strong and did just that for the last two miles. I crossed the line spent, but feeling good about the effort. I was 30 seconds slower than last year, but looked back at my running log and saw I only ran 4 miles easy the Friday before and 10 miles on Saturday. The effort I put out on Friday as well as the miles on Saturday took their toll on me.

Splits -
7:44
7:23
7:13
7:28 - water
7:14
7:39 - water
7:35
7:50 - water
7:26
7:22

I probably ran miles 2-5 too hard and I slowed miles 6-8, but finished strong the last two miles. I stretched with some of the gang and headed home. My body is feeling a bit beat up so tomorrow will probably bring a rest day or a shorter recovery run. They are forecasting rain and I love running in the rain since it reminds me of when I started running in Oregon.

Stats - 11.56 miles
Pace Run - 10.06 miles/1:15:23/7:29 pace
AHR - 158
MHR - 167

Grove Loop

It seems like I just finished running. :) I woke up to a very sore body from last night. Although I only ran a short leg, my effort made me feel like hell this morning. It was really hard getting going, but I made it to RunTex to join the crew for the Grove loop and between 13 and 14 miles. I started out with Anne and Alex, but Alex disappeared before we hit Riverside. The first mile was really slow. I guess it was due to the race hangover. We got faster and faster every mile after that, but I felt dehydrated and tired. It was really challenging. We stopped for our first water break near ACC where I ate my first CarbBoom. Brad caught up with us just past the softball fields after the Holly power plant. He had some fresh legs due to some travel this week. There was more water at under I-35 where I ate my second CarbBoom and we stopped one more time a the Rock. Once we left there Brad and Marcy dropped me a bit. I think there were only a few of us who did the whole loop. Some folks turned off earlier which I thought about, but I was feeling good enough to get the miles in. I ran all the way back to the car to get home early. I did my stretching at home.

Splits - 10:04, 9:12, 9:03, 8:40, 8:18
8:25, 8:30, 8:35, 8:18, 8:33
8:22, 8:14, 8:04, 8:10 (pace for the last .76)

My post run weight was 193 which is great. With 7 weeks to go, I will be lighter than last year's race with more muscle.

Stats - 13.76 miles/1:58:36/8:37 pace
AHR - 131
MHR - 148

Fila Relays

Friday's are usually rest days, but we decided to support Gilbert and join a number of Gazelles at the Fila Relays. We all arrive at start line asking, "what were we thinking," but it turned out to be a fun night. I ran with Jan, Brad, and Jay and we ran in the Odds and Ends division. The race was one 2.44 mile loop around the north part of Zilker park and then end up on Barton Springs back to the start line. We usually run most of this course for our 2000 repeats so it was very familiar. The race was supposed to start at 6:30, but due to some traffic glitches it went off about 20 minutes late. Jan went off first followed by Jay, then Brad, and I ran the anchor. I kind of hung out and then started a brief warmup by jogging on the first part of the course and then in the grass of the fields. I did some drills and was sweating pretty good. Some people I know kept coming up and asking me how did you do when I hadn't even started.

I took the handoff and just ran hard. I wanted to catch a couple of Gazelle teams along the way. The first thing I noticed was my throat got dry really fast. I guess I am not used to afternoon running. I passed up the first water station just to keep going. I ran the first mile, mostly flat in 6:27. I hit the hilly section and slowed down to 6:54 and once I hit the crest on Barton Springs, I ran the last section at 6:06 pace. I was really feeling good through the whole run although I had to work a bit on the hills. I ended up with a 15:42 for the leg. My Garmin said 2.38 miles and a 6:35 pace.

Once I crossed I grabbed some water and got in the food line. I was totally starving and the food from Taco Deli hit the spot.

Stats - 3.57 miles
AHR - 165
MHR - 173