Taper Week - 3000 at Zilker

Today I met the Indy boys for the beginning of taper week. Today we did a 3000 at Zilker. We jogged over in the rain and did our drills. We all spread out as we took off. I forgot my watch so I was just running how I felt. It was so humid, I felt bogged down, and it got a bit dicy along Barton Springs due to the wet roads and mushy shoulder. Once I passed the start I seemed to settle in. I finished and then counted some "Mississipis" until Brian came in so I could try and figure out how long it too me to finish. I guessed at 12:49 which was about a 7:03 pace. It was a bit faster than I plan to run on Saturday, but no biggie. We jogged back from the railroad tracks on the trail.

I headed to the gym and just did my arm, ab, and back exercises. I figured I would give my legs a week off. I will head back to the gym next week and get back on my full program to get ready for Chicago. My foot still feels weird. I know it is the onset of plantars so I have to be really careful.

Stats - 5.61 miles

Easy 10 Miles

Today I met Alex and Jay for an easy 10 miles on the trail. It is a week before the half marathon so a flat, easy 10 miles was nice. It was really humid so not a good day for the folks doing the Roundup 10k. We started at the south side of the Pfluger bridge due to the road closures near RunTex. I didn't eat well last night during Caroline's birthday party...too many Chick-Fil-A chicken nuggets and cake so my stomach was a bit upset. I made it through most of the run, but had to stop at Zilker on the way back. I really need to watch my diet more as we go into Chicago season. Once I hit my pit stop I ran a 7:36 final mile. I feel pretty good going into the half next week. I know I can beat my time from last year, but am hoping to go sub 1:35.

We stretched and watched some of the 10k. The elites were flying by and we saw a few folks we knew. Next week is an easy week of running, but I plan on still hitting the weights twice before I leave on Friday.

Stats - 10.14 miles/1:29:50/8:51 pace

Treadmill Run and Gym Workout

I woke up pretty tired today and with a some slight pain in my right foot. It feels like when I got Plantar's, but not really bad yet. I think I have been walking around the house barefoot too much so I have to really watch that. Although it was a beatiful morning I chose to run 45 minutes on the treadmill and then do my weight program. My foot felt ok through the run and it wasn't too bad on the treadmill with the multiple TVs going on. I am sure the softer landing didn't hurt me either. I only did a couple of sets of my leg weights since I am in min-taper mode and did the full routine for my arms and back. I am really feeling it in that area, but know it is going to really help me stay healthy and strong through the summer. I did a quick stretch and some ab work and headed out.

Today is Caroline's 8th birthday...Happy Birthday! I hit the donut shop on the way home to get some treats for her class. Tonight is the traditional pizza dinner and her party is tomorrow.

Stats - 5.11 miles/45:00

800s at AHS

Today we met for 800s at AHS. Big storms came through this morning so the trail was a little soggy and so was the track. It was cooler our there so that was nice. The M/W crew is starting to build some steam, but there still aren't too many fast people there. Alex is on our schedule this week due to the race next week, but he had to run by himself and was lapping everyone. Alex, Brian and me had to do 8x800 while the rest of the peeps did a number of 400s. The OK City crew was off doing fartleks.

After yesterday's workout my legs weren't really cooperating on the jog over and through the warmups. G told Brian and I to run in the 3:25 range. Our first repeat was way slow at 3:40, but we got into range for the next 7 going 3:26, 3:26, 3:21, 3:22, 3:23, 3:20, 3:10. We averaged 3:24 which was perfect for this workout.

Stats - 8.56 miles

Recovery Run and Gym

Today I met Brian and Alex for a 7 mile recovery run on the trail. I could definitely feel the after effects of the pace run yesterday. It took me awhile for my legs to warm up and get going. We had a nice run on a very moist morning. Once we got back we did some strides and I headed to the gym. I used all the leg, arm, and back machines and then did some ab work. I hit the assisted pullup machine at the end and did a few of those as well. I did a quick stretch and called it a day. My body is just plain tired after the run and weights. It will be nice to see how I progress through the rest of spring and summer since this is just my 3rd weight workout. I know it is definitely going to help.

Stats - 6.94 miles/1:04:47/9:20 pace

3/7 Pace Run

Today I joined the Indy peeps for a 3/7 pace run. I didn't sleep well last night due to itchy legs so I didn't really know what to expect this morning. (I think I brushed up against some poison ivy/oak on our long run on Saturday while doing a little hydration adjustment in the bushes...be careful in the bushes.) It was day 2 of drizzly weather in Austin so it was really humid this morning. We headed out counter-clockwise on the trail. We made a quick pit stop at the two mile mark and then finished our our three mile warmup. We were off at mile three and I just ran how I felt. I did well the first two miles and then the stomach stuff came back and slowed down the 3rd mile. I stopped to unload and then was off again. I felt a lot better and put together two strong miles in the 7:30s before getting tired for the last two miles. I drank very quickly at the Pfluger bridge and then brought it home. I averaged 9:30 for the 3 mile warmup and then 7:38 for the actual pace run which makes me happy. My goal for Indy is to finish faster than last year so this pace run puts me in the ball park. I just need to eat better and avoid alchohol until after the race next week.

We talked to G afterward and got our orders for the rest of this week and next. He also told me that I really need to take it easy for the month of May so I can hit the Chicago training start date in June fresh. I have been non-stop for over a year with a small break after Chicago and about a month away from the Gazelles after ATT, but I raced most of the DC series so I could use another mini break and focus on strength.

Stats - 10.17 miles/1:23:20/8:11 overall pace

Shoal Creek Long Run

Today was our last really long run before the Indy half in two weeks. We met RunTex and headed off at 6AM. The weather was cool, humid, and overcast which was nice. The group was really small due to Boston being over and the OK City folks only doing 10 miles on the trail. Brian and I ran together the whole way and Alex was with us for a few miles. We made stops for water at O'Henry coming and going, and at the Jewish Center on Shoal Creek coming and going. We started out kind of quick, but pulled back a bit after we crossed over MoPac. My body wast tired from my gym workout yesterday which tells me that I shouldn't do that the day before a long run. I had to make a pit stop on Enfield for some stomach issues which wasn't fun. I didn't eat well on Friday and had a couple of beers. We picked up the pace after the pit stop going 8:18, 8:15, 7:54, and 7:29 for the last 4 miles. We did a couple of strides and called it a day.

Monday is a pace run and then we go into a bit of a taper with a shorter run next Saturday.

Stats - 16 miles/2:16:49/8:31 pace

Morning at the Gym

Today I hit 24 Hour Fitness for a 90 minutes of weights. I warmed up on the bike for 20 minutes and then did the row of leg machines, arm machines, and back machines. I finished up with some ab work and some pull ups on the machines that counterbalances some weight. I want to be able to do 10 of them before I leave for Chicago. At this point I am only pulling up about 70 pounds on my own so I have a ways to go. The back machines are really nice and I hope that fixes my back problems.

Tomorrow is 15-16 miles on the Shoal Creek route and then a 3/7 pace run on Monday. We only have two weeks until Indy so it will be a little taper time for us.

Run at Home

Today was recovery day. The weather was really nice again so I dropped the kids off and headed out. I ran through the trail in Circle C and then back onto my normal 4 mile loop. I was working on some form things and ended up running faster than normal recovery pace. It was a good run. I had to take care of some personal things so my usual Friday day off will be a day at the gym.

Stats - 6.1 miles/49:47/8:09 pace

800s at AHS

Today we met for 800s at AHS. I either over slept or set my alarm wrong, but when I came out from getting dressed it was already 5:35. I raced to AHS and did 4 laps with Anne on the track. The gang showed up and we did our drills. I let the ladies that are running OK City take off and joined Brian and Anthony for 6x800. I was kind of sore from the gym yesterday, but still had a great workout today.

Splits - 3:25, 3:21, 3:25, 3:18, 3:24, 3:07 - 3:20 average...kind of funny...that's the time I need to qualify for Boston which is one year from today!

My best average is 3:12 so I am pretty happy with this effort at this point in the year. I will look for these times to drop even more over the summer.

Stats - 6.15 miles

Start of Chicago Training

Since today is the day after the Boston marathon and the next Boston marathon is in a year from tomorrow, I thought it would be the perfect day to begin my quest for next year's marathon which means getting my butt in shape for my Chicago training. The race is still 6 months away, but I joined 24 Hour Fitness and began working on my body. I have to fix my back and get stronger in my legs and upper body. Today I did a bunch of exercises and am already sore. This facility has to many more machines than the AMD gym had and I think it will be great for me. I started off the day with 20 minutes on the bike and then hit the row of leg machines, upper body, and then a whole section for the back. I spent about an hour there and it was awesome. I plan on lifting 2-3 times a week until throughout this training season.

I will be in Boston a year from now!

PS: Keep the folks in Virginia in your prayers...what an awful tragedy.

4/4 - 4/16 Recap

Recap of the last two weeks:

4/4 - Tempo Run - 28:45; not my best or worst effort, but a good baseline to see where I am.

4/6 - Recovery run at home; 4.76 miles at home.

4/7 - Long run up Exposition across 35th street and up Shoal Creek; 16 miles with Brian and Alex.

4/9 - Traveled to the bay area where I did an evening run with the Palo Alto Run club. I joined them for their Monday evening run through the Stanford campus and up a 5k route they call the Dish loop. It is a 900 foot climb over about a mile and a half with a huge downhill and then another big Wilke like climb on a dirt road. It was an awesome run, but I had been up since 2:30AM PST and was beat by the time the run started at 6PM. I need to try it again in the morning some time.

4/11 - It was raining in the bay area this morning so I ran 6 miles on the treadmill. It was a good workout, but not as nice as the run I did on Monday night.

4/12 - I did an easy mid-day run after arriving home late last night; 5.6 miles

4/13 - I decided to run with Carla on my day off. We did an easy 3 miles at a very slow pace. It was great to run with her and see how far she has progressed since she started with her fitness program a year ago.

4/14 - I met Jay and Brian for an easy 7 on the trail instead of a long run since the Bun Run is tomorrow. There was a big storm last night and the Town Lake area took a beating. There were downed trees all over the place. We had to go over, under and around 8 trees on the trail. The little tree that provided shade for the water at Auditorium Shores had to be cut down which was kind of sad.

4/15 - The Bun Run - the weather was perfect, but I was out of shape. I ran a 20:40 which is 10 seconds faster than last year, but 16 seconds slower than my PR. I just haven't done enough speed work since the marathon. I have placed in the Clydesdales the last 3 years with 2 seconds and a first, and this year I finished 4th. Anyway, another good baseline entering Chicago training.

4/16 - Today I did a recovery run with Brian and Jay around the Town Lake Trail. It was good to get out and go slow after the 5k beating yesterday.

A lot of running over the last two weeks!

Recovery Run

Today I ran at home and the goal was 45 minutes at around 8:30 pace. It was really humid and kind of drizzly this morning, but bearable. I headed out and through the soccer fields before heading back and doing a little out and back for some extra time. I felt pretty good and worked up a good sweat. Once I got home I did 4x20 lunges outside, my abs, calf raises, back raises, and some pushups. It was a really good workout. Tomorrow brings the dreaded tempo race so I hope I didn't overdo it with the lunges today.

Stats - 5.65 miles/47:11/8:21 pace
AHR - 134
MHR - 150

3/4/3 Pace Run

Today I skipped the circuit session and opted for a pace run with the Boston folks. Brian went with me and we turned our 2/6/2 run into a 3/4/3. We both had some issues and decided to cut back on the fast part and complete the 10 miles. We did OK for the 4 miles on pace by getting faster each mile; 8:26, 8:12, 8:01, 7:57. The times were far off from my summer times, but not too bad for this time of year. We hit water at Pfluger and then at the Rock. It was a nice workout on a warm and humid morning. We got the miles in and continue our pseudo training for the Indy Half.

Stats - 10.7 miles/1:29:18/8:21 pace
AHR - 132
MHR - 159