Rest Day

My right thigh hurt all night so I slept in and took the day off. I made an appointment to see my chiropractor and there is a nerve that is part of the problem. I did tweak the inner thigh a bit, but it didn't hurt as much after the chiropractor treatment. I will continue to watch it and should be able to get every other day rest this week and hopefully do a little speedwork next week. I will run 7 miles tomorrow and then do the 15 miles with the group on Saturday. I will take rest days on Friday and Sunday which should help. I don't think this will impact my marathon preparation at all.

Recovery Run

Today I got to RunTex at 5:45 for an easy recovery run. Brian and Alex were there for the same thing so we talked to G for a bit and headed out. My right groin has been bothering me since Sunday afternoon, but after the day off it felt good this AM. The run was at a really nice pace. My legs were tired and I could feel the groin. I was really focusing on my form so I wouldn't aggravate the injury. We ran straight back to RunTex and blew off the strides. I headed to the gym and did some leg lifts and skipped the rest of the leg workout my legs were toast. I also did my ab work and a complete stretch. When I got to work and sat for a bit, my groin didn't feel so good. I was able to get in to see Lucy this afternoon and she worked me over pretty good. There is a knot in my right groin that she loosened up so I just need to watch it. Depending on how it feels tonight, I may skip the speedwork tomorrow and just jog the workout or just rest. I don't think it will have any affect on my marathon prep. The hard work is over and I should be good to go on race day.

Stats - 7.06 Miles/1:08:06/9:38 pace

3M Half Marathon

Can you say perfect running conditions? Well that is what we had today for the annual 3M half marathon. It was about 39 degrees at the start with a wind out of the north. I met some of the group and rode up in Jay's Tahoe to the top. We did a little two mile jog and then got ready for the race. I hit the chute about 15 minutes before the start and the crowd was already thick. I had to squeeze in and still be stuck a ways back.

The gun went off and we headed into the wind for the first mile which wasn't too bad with the thick crowd around me. I had to do a lot of maneuvering to get around people that shouldn't have been up front. That is a huge peeve of mine, but it happens every race. I ran into Thon just before the first mile marker. We ran together for awhile and then he went ahead of me. I lost some time in the first two miles with all the traffic. They were my slowest miles of the day. My goal for the day was to PR and run how I felt, and I felt damn good! We hit the past piece between 360 and Mopac and I ran well through there. Going across MoPac was really cold with no protection from the wind. I felt bad for the photographers who got stuck being stationed up there. I cruised through the next section of the course and over Burnet for a mostly downhill section to North Loop. I was actually happy to get to North loop to change up things for my muscles. I ran well through there and once I hit the corner at Duval and the last portion of the race I was really pumped. I felt like I was on cruise control and really enjoying myself. Running through campus was great and once we hit 15th you could see the finish line and it was a kick it in type of finish. Although I was beginning to tire, I didn't let up until the finish.

Once I crossed, I got a high five and a hug from Thon, who had a great race. I got high fives from Carrie and Skud, and kind of waited there for the rest of the peeps to finish. Everyone had a really strong race and there were PRs for many of us. I got my cover up from Jay and we hung out for a bit. We then did a little 1.5 mile jog back to RunTex which was really good for the legs. I drove the guys and Jennifer back to the top and called it a day. I was able to PR by 1:06 over last year and my average pace is now quicker than my 10k pace. Overall it was a great day. We can only pray for such a good weather day for the marathon...minus the wind of course!

Splits - 7:27, 7:28, 7:08, 7:04, 6:57, 7:09, 7:08, 7:11, 7:11, 7:13, 6:58, 7:03, 6:59, :58 for the last .11 miles

First 6 miles - 43:13, last 6 miles - 42:35, 38 second negative split

Time - 1:33:54/7:10 pace/1:06 PR

Easy Pre Race Jog

Today I did my short pre race run at home. I had planned to join the group, but we had a morning of kids activities so I had to stick around here. I did my usual out and back and forced myself to slow down. I did a few strides in the cul-de-sac and did some light stretching.

As for tomorrow, I would like to break my PR from last year so I will head out in the 7:30 range to start and pick it up in the right places by taking advantage of the downhills. I am not too worried about damaging myself for the marathon.

Stats - 3.35 miles/29:05/8:40 pace

Fartleks

Today was supposed to be a recovery run after my pseudo speed workout yesterday, but I got to RunTex and there was a big posse doing 1:1 fartleks. I decide to do that instead since Brian was there for that workout. We did a pretty quick warmup and then waited for Leslie's group of ladies to hit the trail by the hotel. We joined them for the workout led by Leslie. I led a couple of the fartleks and followed most of the way. The trail was a bit torn up from the rain so I had a couple of near ankle twisting landings. We stopped right after the foot bridge and then casually jogged in. I had to get to a meeting so I skipped the strides. I did a couple of sets of ab stuff, stretched and called it a day.

Tomorrow is a rest day, Saturday is our little run and then Sunday is race day. I haven't thought about race goals, but I am going to run it hard and try and break my 1:35 PR from last year.

Stats - 7.14 miles

MGP Pace Run at Home

I had to take the kids to school this AM so I had to do my workout at home. I didn't want to do fartleks by myself so I decided to do a one mile warmup and then 4 miles at slightly faster than my MGP of 8:00. It was cold and raining again so I had to bundle up. The water was building up a little on the roads so I ended up with wet feet and shoes again. I did the first mile in 8:08 then the next 4 miles - 7:49, 7:53, 7:42, 7:49, and then a half mile cooldown at 8:12 pace. I felt really good and it was nice to cruise along at a pace under my MGP. I think doing 8:00s the whole way at ATT should be a nice run. I've lost a few pounds so far this week so that is good.

Stats - 5.54 miles/43:46/7:54 overall pace

Indoor Run

I had an early breakfast meeting this AM so I had to run at lunch time. It was cold and rainy again so I opted for the treadmill at the gym. It was probably a good idea because my right shin has been a little sore. It feels like it did when I had tendinitis a few years ago. I ran the first mile at around a 9:00 pace, dropped down to near 8:30 for the next 4 miles, and then did a half mile cool down at above 9:00 pace. I had a nice run and then did my leg weight exercises, ab work and a quick stretch.

Stats - 5.76 miles/50:03/8:41 pace

Mile Repeats at Zilker

Well the wonderful weather we had yesterday didn't last long. It was cold and windy this morning with rain moving in later today. I wore tights and a few layers on top. I took the top layer off after our warmup and felt comfortable. G said we had to do only 4 repeats which was awesome. I was thinking 5 or 6 driving over and dreading it since my legs are still tired from Saturday. I lined up with Anne for the first repeat and I think Bonnie was with us as well. The first one felt hard, but it was really slow at 7:23. We picked up the pace for the next two, 6:59, 6:52. Bonnie crushed me on the third one and it was just me and her for the last repeat where we finished together at 6:50. They weren't my fastest by any means, but I felt strong and it was a great workout.

My weight is out of control though and that has to have an affect on my speed. I weighed 206 pounds after the workout which is 11 pounds heavier than my Chicago weight. I am not going to change too much these last 4 weeks before the marathon other than eat better. Now is not a time to diet so I will start that after the marathon when I start to work on my speed.

Stats - 8.16 Miles

Another Cold LSR

Today was our last really long run before the ATT marathon. We've been in the cold for a week now and today was no different. It was very Oregon-like today. It was a light rain/drizzle all morning in temps that were in the high 30s and low 40s. I decided to go with shorts to avoid having wet legs all day, but wore two layers on top with my rain vest on. I started out by myself and soon caught up with Shannon. We ran for a few miles, but I had to drop the deuce at about mile 5.5 and when I came out was in between groups. I took off up Exposition and ran by myself for about 3 miles. At the second water stop I caught up with Amy and Patrick. I ate my second CarbBoom and drank really quick to catch up with them. We stayed together most of the rest of the way until they took off at the capital. I was close to Amy, but kept getting caught by the lights on Congress and never was able to catch up. We had a great time through the second half of the run after we were able to get out of the headwind and head east. We were stopped for some water on North Loop when Kristin Armstrong ran by with her posse. It gave us some fodder for discussion for a few miles. I had some good laughs during that section. I felt pretty good once we started on the down side of the course and we had some faster miles. I had only one mile out of the 8 minute range and most of them were in the 8:30-8:40 range. The last two miles were a bit of a struggle because I was cold and my hips were hurting.

Overall it was my fastest long run of the training season. I got back to the First street bridge and talked to Amy and Kelly for a bit. I then headed back to the car, changed my clothes and headed home. I was freezing and my hands were numb. I wasn't up for stretching in the cold and rain. I did the full stretch routine at home and did some ab work.

Stats - 22.06 miles/3:10:30/8:38 pace

Back in Austin!

Today I slept in since I got home so late and school started two hours late. I headed out around 9:30 planning on a 5-7 mile run. It was in the mid 30s, but didn't feel that cold. It was kind of nice running and hearing all the ice cracking as it was melting. The part that sucked was the trees offloading ice onto the street. I took a nice shot to the head under one tree. I did my out and back north on Escarpment. I hit a couple of icy patches where I had to walk, but other than that it was a really nice run. The traffic was kind of bad since people got a late start and rush hour was later today. I enjoyed running outside vs. the treadmill and was happy to get my miles in before our last really long run of the winter season on Saturday. Tomorrow will be a day off and then 22 miles on Saturday.

Stats - 6.05 miles/49:46/8:13 pace

Treadmill in Denver Part Deaux - (Posted 1/18)

After 14 hour of traveling on Wednesday, I finally got home around 12:30AM. We left our hotel in Denver at 9AM Austin time so a long ass day. We were lucky to get home from Dallas. We got in there around 5PM and checked into the first of a few flights to Austin. There were 200 people on the standy list. I called AA and snatched a seat on a flight that was two hours late and scheduled to leave at 10PM. Needless to say a very long day!

As for the running, I got up at 6:30 in Denver and hit the gym at the Westin. I had planned on running a two mile warmup and 5 at 8:00 pace, but I had to get back to my room to figure out my flight situation. I ended up doing a two mile warmup, 3 at 8:00 pace, and a .25 mile cool down. I did a little stretching in my room and then had to deal with my travel issues.

Stats - 5.25 miles/44:20/8:27 overall pace

Denver Treadmill Run

After a great night's sleep I headed down to the hotel gym for a 6 mile run. Westin has some nice gyms with Reebook and Life Fitness equipment. I jumped on and ran the first couple of miles in the 9:00 range to warmup. My breathing was kind of rough and then I remembered I at a mile of elevation. I picked it up from there to the 8:30 range and finished the last couple of miles at 8:00 pace. I did a .25 mile cool down and then did some weight work. I did my abs in my room and called it a day. Tomorrow I am planning on a two mile warmup and then 4-5 miles at 8:00 pace.

Stats - 6.25 miles/54:00/8:38 pace

Cold Run at Home

Well it is really cold in Austin today. The forecasters are calling for freezing rain and sleet. I thought I wouldn't be heading to Denver today and would be stuck inside for a couple of days so I braved the cold and rain for a quick 5 miler. I did my usual out and back plus a little bit more. I was OK until I hit the open park area near Slaughter. The rain felt like pellets and wind really hit me. I flipped back around and picked up the pace to get home.

I ended up making it to Denver with not a whole lot of mess. We left Austin late and sat on the runway in Dallas for 45 minutes for de-icing. We ended up only an hour late into Denver which was nice for this weather. The next two days will be spent on the treadmill at the hotel.

Keep Warm!

Stats - 5.25/44:33/8:29 pace

Sloshin' in the Rain

Today we were set to run the new 3M course. The weather folks have forecasting rain and a huge cold front for the weekend, with possible freezing rain for late Sunday and into Monday. The piece they missed was when the cold would arrive. It was warm and humid yesterday and it wasn't supposed to get cold until this afternoon. When I got up and checked the outside thermometer it said 72 degrees. I got ready, put on shorts and a t-shirt and started to head to RunTex. At the last minute I grabbed a long sleeve T-shirt and took off. As I was driving down, the temperature started to fall. It was only a few degrees, but when I got off at the Chavez exit, it dropped to 55 and was down to 50 when I hit RunTex. It started to really rain hard as we loaded up and on the way up to the start, the temps dropped even more to about 44 degrees and raining. The forecasters blew it by a few hours. Luckily I had my long sleeve t-shirt, but I could have used my rain vest.

We took off and it just turned into a survival run. We got wet waiting for everyone to arrive and then it really started to pour as we headed down Jollyville. The water was building up on the roads and we were soaked. Some folks turned it into a faster run just to get back. Brian and I ran the whole way and we were in between a few groups. We had a great time as usual. We had to make a pit stop at Einstein's on Anderson Mill, and were at the back of the pack. We also missed the turn heading down Great Northern and had to double back. The rain just kept coming and coming. There was thunder and lightning, but it didn't seem to be too close to us. When we headed down Burnet, the sidewalk would come and go so we ran through parking lots, grass, dirt, and on the street when we could. I was happy when we hit North Loop and could get off the busy street. We caught a couple of lady Gazelles along that stretch at a water stop and could see Jay's group ahead of us. The rain never seemed to let up so we slogged along. We were soaked to the skin and there wasn't much we could do about it. We caught Jay's group on Duval and then took it home. I felt so bad for Renee who left a warm spot in Austin with only a t-shirt. She was so cold.

Brian and I did really well as far as time goes given the conditions, but I think it was mostly because we wanted to get back to get dry and warm. I always have a lot of respect for my fellow runners, but the Gazelles that ran this morning are the SHIT. We were the only ones out there. I didn't see any Rogues, no Austin Fit, and no Gallowalkers. Here's to the Die Hard Gazelles who made the run this morning...hopefully our sacrifice to the running Gods will bring us all good weather for the marathon in February!

Stats - 15.01 miles/2:07:36/8:30 pace
Last 5 miles - 8:18, 8:41, 8:30, 8:21, 7:43

Nice 7 at Home

Today I got an extra 45 minutes of sleep and ran my 7 miles from the house. I did my usual 3.5 out and back north on Escarpment. I really like the route because the first 1.5 miles are flat to a little uphill, the next 2 are downhill, and then you have to climb back up on the return trip 2 miles before a flat to downhill section. The weather was in the high 50s which was perfect. My legs seem to like that a lot more than the cold we had yesterday. I cruised along the mid 8 range for the first part and then picked it up on the return trip home. I like climbing the gradual hills and it was nice when I crested near the Starbucks for the last 1.5 miles. I got home and did my exercises on the stability ball, ab work, and push ups.

Tomorrow is a rest day and then 15 on Saturday. I may sneak in a 7 miler on Sunday morning so only have to run on the treadmill one time in Denver. I saw their weather forecast and there is no way I am running outside in the single digits.

Stats - 7 miles/57:30/8:13 pace

400s at AHS

Today we met for 400s at AHS. It was another cold morning and I am really into the cold anymore. I would much rather train in the spring and summer. I just can't get going. I really like racing in the cold, but training in it sucks. I think maybe because it is cold and dark. In the summer it is light by 6AM, if not sooner, and it makes it easier to get out of bed and get going.

As for the workout, we did a casual jog over to the track. We did our drills and then started running on a crowded track. I started out with Anne for the first few, then we picked up Brian and Cincy Mike along the way. I haven't run since Sunday and was definitely feeling it today. We did 3 sets of 5 and called it a day. I averaged 1:41.8 for the first set, 1:39.2 for the second set, and 1:38.1 for the third set. We were supposed to drop 2 seconds every set, but my legs were totally dead. Anne and Brian dusted me the last few repeats. The times weren't that far off from my September times and those weren't right after a 20 mile race.

Tomorrow will be an easy run at home, a day off on Friday, and then we are running 15 miles on Saturday using the new 3M course. It should be fun!

Stats - 8.92 Miles

Rest Days

Yesterday was a planned rest day after the 20 miler. I felt out of sorts all day long. I couldn't concentrate all day and was just out if it. I decided to take another rest day today and sleep in. I got up and did my weights and stability ball circuit at home as well as push ups and ab work. These new exercises that Carla taught me and the low stress ab exercises I read in the new issue of Runner's World seem to really be helping my lower back. It was tight after the race, but it felt good yesterday and even better today.

I think the two days off will really help as we head into the final 5+ weeks of training. I am looking forward to the marathon and my target goal is now 3:30. I think that would be a nice run given the new course.

ARA 20 Miler

Today was the annual "longest" race of the Distance Challenge before the marathon. Last year was the brutal 20 miler in Round Rock and before that was the Buda 30k which I really miss. This year's race was a 20 miler down in San Marcos. It starts on the road in between the two outlet malls. Jay and I carpooled down there from my house and I ate a couple of pop tarts, my new pre race meal, and killed off 32 oz. of my Ultima drink. We arrived and headed to the portos and then did a two mile slow warmup with the group. We headed back to the truck to change into race gear and I headed to some bushes before lining up. I didn't really have a solid race plan, but was targeting 8:00 pace for the race. I feel like I am nowhere near the shape I was in for Chicago, but I have been training hard...just enjoying life outside running more. The weather was nice at the start and I went with short sleeves and a singlet over it, and no gloves.

I lined up with Alex and we ran together for about the first 4 miles. After that I stayed in contact with Diana and some other folks that were around us. The first few miles were rolling hills and I felt pretty good. The roads of the first few miles were newly paved and felt good. I stayed on a plan of water or powerade at every stop and then a CarbBoom every 4 miles.

Splits - 7:48, 7:46, 7:53, 7:36, 7:40

We were at the bottom of the course, elevation wise, at around mile 5. The roads went into another county and were really choppy. They are kind of like the Decker roads which are hard on the feet. We veered off here for the out and back section of the course. There were more rolling hills, but nothing major. I saw Gilbert fly by on the other side as well as some of the other faster folks. I hit the turn around at about mile 9 with Diana and a couple of the folks we had been in and out of to that point.

Mile 6-10 Splits - 7:52, 7:54, 7:51, 7:42, 7:40

The next section took us into some tree lined roads. The wind started to pick up in here. It was not welcome. It seems like every race from Chicago until now has had wind messing with me. I can't stand it! The course kind of wound NW back towards I-35 with some really crappy roads. I was still feel pretty good, but could tell I was getting tired.

Mile 11-15 Splits - 7:49, 7:43, 7:50, 7:54, 7:50

At around mile 15 we started headind north and had finally climbed back out of valley we were in. I had put a little distance between Diana and me, but I think the last 5 miles really tired me out. Looking at my Garmin charts, we had been climbing from mile 12 to mile 15.5. I was tired, but felt better going down a little and then running on the flats. I started slowing in the last 5 miles, but did not want to break. I wanted to finish strong and hopefully ahead of Diana. She is one of the strongest runners I train with and she beat me last year at the line. Around mile 17 or 18 Diana caught back up with me. I was not doing well, but told myself I would match her stride for stride. We made the left onto the home stretch and were about 1.5 miles from the finish. There was one final climb and we trudged up the hill. I got a little distance, but as we headed down she caught me again. I started picking it up on the downhill into the gate and thought I was clear, but she came up again and we sprinted to the line. I finished ahead of her and actually beat her by 5 seconds on chip time. We high fived eachother once we crossed. I really had a great time running and racing with Diana.

Mile 16-20 Splits - 8:05, 8:06, 7:54, 8:19, 8:21

I grabbed some water and headed to the Gazelle tent. I got some Accelerade from Gilbert's cooler and headed back to the finish line to cheer on the other Gazelles. I wanted to do a cool down run, but back really tightened up so I settled for a walk. Once Jay finished I changed my clothes and drank my Endurox. I quickly hit the Adidas store for some new running hats and then joined the other Gazelles in the tent.

Overall it was a really good day. I had a strong run and know what my boundaries are for the ATT marathon. The goal will be 3:30 and I will run 8:00 minute pace from the start. I will enjoy myself and have a solid run.

Results -

• 2:38:13/7:55 pace


• 125th place overall out of 976 - top 13%


• 32/120 in the male, 40-45 Age Group


• 110/636 overall males


• PR by over 6 minutes (2006 RunTex 20 miler)
  

I hurt!

Easy Pre Race Day Run

Today I slept in and went our for a 4 mile easy run at home. The weather turned again after a really warm day yesterday and it was in the low 50s windy and drizzly. I celebrated a much needed personal victory at work with some beers yesterday after work so I was a bit groggy this AM. I felt better once I was finished with my run, ab workout, and my weight workout on the ball.

Stats - 4.01 miles/33:59/8:28 pace

Later I helped Emma with her science project for this year. Her hypothesis is does stretching prevent running injuries. We created an online survey and sent to the Gazelles. It will be interesting to see how many responses we get and what the results look like.

Easy 4 at Home

It rained really hard all night so I slept in and ran 4 easy miles at home. It has been hard getting used to being at work this week and I am feeling really sluggish so the extra sleep was nice. The weather was weird. The rain stopped, but it was really foggy and then turned sunny and humid. It is a lot warmer than yesterday. I did my usual out and back in around 34 minutes and then did the new exercises that Carla showed me over the break. I am using some 15 pound dumb bells and an exercise ball. I do some fly presses on on the ball, do squats with the dumbells, and then do these kind of standing fly raises. I need to get some heavier weights to work my triceps. I am also doing some ab work that doesn't stress the lower back as much. I gained a few lbs over the break so I need to watch what I eat. Going to work will help that.

Stats - 4.06 miles/33:47/8:20 pace

Pre Race Fartleks

Today we met for fartleks on the trail. We did a warm up to the north side of the trail and then started out for 12 sets of one minute on and one minute off. I joined Jay's big posse since my peeps are MIA this week. We all did our share of leading and doing the work for the 12 sets and no one got really carried away which was nice. Sometimes folks do these like the old catch game of "burnout" where you throw it as hard as you can until your partner quits. I did 4 strides at the end and then headed to the gym for some ab work and stretching. It is supposed to rain tonight and tomorrow AM so I may run a few miles here in the AM depending on the weather.

Stats - 7 Miles

First Run of 2007

Happy New Year! Today was my first run of 2007. After a rather tame party where I had two beers and we were home by 11, I slept in and missed the late Gazelle workout. I didn't plan on going since I am just rebuilding my core muscles that have been making my back hurt. I decided to run today so I can sleep in tomorrow and get a good start at work in 2007. I did an easy 3 miles out and back to keep my mileage on track for the week. It was a little cool and windy this morning, but the sun was out and it was a nice morning. There weren't too many folks out at 9AM so I guess a lot of folks stayed up late. The run was uneventful, but I was able to get out and do some reflecting on 2006 and on what I need to do to make 2007 a good year.

Stats - 6.08 miles/50:05/8:14 pace