Weekend in Chapel Hill, North Carolina

We arrived in Raleigh/Durham on Saturday afternoon and spent a nice evening with our friend's, the Dikolli's. Yesterday we toured the Duke campus where Shane teaches and then went and took a look at the North Carolina campus. I am a basketball freak so it was cool to see Cameron Indoor Stadium up close. It is really small and kind of looked like a church. The Duke campus is amazing with a very traditional architecture and a non cluttered campus. Shane and I enjoyed some beers at a place called Top of the Hill on Franklin Street near the UNC campus. We sampled all their beers and bought some to drink back at their house. I love vacation!

On Monday morning, Carla and I drove back to the Duke campus to run on the Al Buehler trail. It is about a 3 mile, hilly, dirt loop around the Washington Duke golf course. The course was really nice with lots of trees and hilly sections. I did a loop and then changed directions and did a second loop for a 10k. It was a really good workout. Tomorrow we are off to Washington, DC for 3 nights.

Stats - 6.03 miles/54:19/9:00 pace
AHR - 137
MHR - 163

First 20 Miler

Today was our first 20 miler of this training season. I didn't know what to expect since I had stomach issues all week and was hoping to just get the miles in and feel good about it. I ended up having a great run with Larry and Steve. We were together for most of the way running about a 9 minute pace. The route was out and back through scenic, up Shoal Creek to a spot up on Great Northern and back. I ate about every 4 miles and didn't have to make any potty stops which was great. I am finally learning that good food on Friday means no "poops" on Saturday! I had to pick it up once we got near into the scenic loop on the way back so I could get home to catch our flight to North Carolina. I ran the last 4 miles at 8:33, 8:32, 8:40, and8:48.

Stats - 20 miles/2:59:16/8:57 pace
AHR - 140
MHR - 158

Gym Workout

Today I made it back to the gym after missing my last 3 visits due to travel and being sick. I started by running a 10k on the treadmill in a little over 50 minutes. I was short on time so I did all of my leg exercises and back exercises. I am not feeling 100% yet, but should be good to go on Saturday.

My mileage is going to be about 25 miles off of my forecast for this month, but I was feeling beat up and it may end up being a mixed blessing. I am on vacation next week and plan on doing some running in North Carolina and Washington, DC. Once I get back I will have about two months left before the race. It will be time to get really focused on my diet, getting faster, and getting stronger.

Stats - 6.1 miles/52:44/8:39 pace

1000s at AHS

Well I thought I was feeling better on Monday, but my stomach bug actually got worse. I took Tuesday off to try and get better. I felt better last night so I decided to go for the workout this morning. The goal was six 1000s. I started out with my normal group, but couldn't keep up. It pretty much sucked, but I stuck with it and did all the repeats. I know why I was slow so I didn't let it bother me too much. We finished up with a couple of 200s.

I averaged 4:19 for the six repeats which is about 10 seconds slower than on June 20th. It was good to get the work in and now I have to get my strength back and get my body ready for the 20 miler on Saturday.

Stats - 9.09 miles
MHR - 165

2/5 Pace Run

I was sick all weekend, but was able to keep some rice, bananas and Accelerade in me. I slept good and decided to try the run. I should be doing 2/8 pace runs at this point, but the way that I have been feeling a good 5 mile effort would be good for me. I did the warmup with Brad. We stopped for water under the I-35 bridge where Kenny was set up. We took off and I was feeling good. My pace wasn't near my MGP, but it was good for me and my confidence. My first 4 miles were in the 7:50s, but I did my last mile in 7:46. My average heart rate was good and pretty consistent.

I did a couple of strides and called it a day. My stomach was still messed up today, but I am feeling better.

Stats - 7 Miles
Pace run - 5 miles/39:36/7:55 pace
AHR - 151
MHR - 161

Ugly Long Run

Today the Grove loop was on our schedule. It is about a 14 mile effort. I was looking forward to it after taking Thursday and Friday off. I was feeling a little off last night, but didn't think much of it. I started out with the group and then ran with Dennis for awhile. We stopped for water near the library on Grove and headed out. I started feeling crappy once we headed through the "river" before the softball fields. Ann and Diana caught up with us around there and my heart rate was over 150 and I was only going around 9:15 pace. Dennis, Ann, and Diana pulled away and I couldn't keep up with them at all. I kept plugging away and feeling worse and worse. I finally had to walk to get my heart rate down. I finally decided to cut it short and cut across the Pfluger bridge and come back. I walked across the bridge and jogged back to the start. I got to my car and went home. I felt like garbage when I got home and slept all day.

Stats - 10.76 miles/1:41:09/9:24 pace
AHR - 140
MHR - 157

Treadmill Run

My hotel in Santa Clara isn't near anywhere nice to run so I hit the crappy little gym at the hotel. It was the size of a bedroom and only had two treadmills. I wasted half my time waiting for a treadmill and only had about 25 minutes to run. I did 3 miles and then headed to my room to get ready for my meetings. I was kind of bummed about only doing 3 miles, but yesterday's workout was pretty hard so 3 miles just got the kinks out.

Stats - 3 miles

Awesome Run in Los Gatos, CA

Today I met the fiancee, Rick, of a one of my co-workers at Sun, Allie, for a hilly run in Los Gatos, CA. I drove down from Santa Clara to Los Gatos High School. Rick led us through a little neighborhood and then we were on dirt path heading into a really cool preserve. We started out at around 400 feet and climbed up this large butte to over 1200 feet over about 4 miles. The climb was kind of rolling with some steep parts. Once we crested the top of the butte we could see in all directions just as the sun was cresting. It was very cool. The run down was a lot of fun too. We covered same elevation in about 2 miles and were in downtown Las Gatos. We had about a half mile jog back to the high school. This run reminds me whey I run. Being outside with great scenery and a new challenge was great. I am very glad Rick led me on this awesome run.

Stats - 6.65 miles/1:02:34/9:24 pace
AHR - 138
MHR - 166

7 Miler at Home

Since today was a travel day for me, I decided to sleep in and do a couple of loops in the neighborhood to get to 7 miles. The last few times I have gone to the bay area I have done the early workout and it was a very long day. I did my 4 mile loop, stopped for water at the house and then did the 3 mile loop around Clayton Elementary and back home. It was a really nice run for a Monday.

Stats - 7 miles/58:27/8:21 pace
AHR - 137
MHR - 152

18 Miler

Today was our longest run of the season. Humid as hell again! I haven't been sleeping well with my family out of town and tonight was the worst. I don't think I fell asleep until after 1AM and 4 hours of sleep before an 18 miler isn't good. I started out with Anne and we stuck together for most of the morning. The route was an out and back via scenic/Mt. Bonnell to 2222 and back. I like the route to Mt. Bonnell, but am not crazy about going down the back side. The run is nice, but I think it is unsafe since the cars tend pretend they are on a race track and go too fast. There is also no shoulder for runners. Anne and I decided to modify our route so we ran up Bonnell and down to the stop sign on Balcones and then back. That would be perfect mileage for her, but I needed to add another 3 or so miles on the trail. We ran together until I had to make a pit stop on the north side of the trail past AHS. At that point I needed another 4 miles so I headed east on the trail to get to 18. I wanted to pick it up over the last few miles, but I had nothing left and was in "just finish" mode. I got to the I-35 bridge and saw Brian coming across. I ran up the embankment and met him. We headed west on the trail and I crossed over at the Pfluger bridge and back to RunTex. The mileage worked out perfect. I hit 18 miles along on the trail leading to Auditorium shores. I got some water and did some strides on the trail. I was too tired to walk back over for drills and stretching so I stretched a bit by the car.

I changed into some dry clothes and then decided to walk a bit on the trail. Brian was just finishing his 7 mile loop and we decided to head for some breakfast at Las Manitas...very good choice. The walk over there helped keep the blood flowing to my sore legs.

My goal this season is to run all of my long runs at 8:40 or less pace which is a minute slower than my goal pace for Chicago. Today didn't happen, but I was happy to finish and I was only 9 seconds off that goal.

Stats - 18.25 miles/2:41:03/8:49 pace
AHR - 140
MHR - 162

Crosstraining and Weights

I decided to take another day off from running and spent 45 minutes on the elliptical trainer alternating forward and backward every 5 minutes. I spent most of my time for my weight exercises on my legs and back. I did my normal exercises and added 3x10 step ups on both legs. I also did some single leg presses in the machine. Hopefully the extra rest day will help me get ready for the 18 mile on Saturday.

400s at AHS

Today we met for 400s at AHS. It was another very humid morning. My left hip/glute is still sore, but the cross training and exercises may have helped yesterday. We did the jog over to AHS from RunTex and did out drills. We separated into groups for 16x400 with 1 minute rest in between. The faster folks in my group have separated out so I am running with Anne, Mike, Larry, and a few other folks. We did a good job of taking turns on the repeats and were pretty consistent with our times. Knocking out 16 wasn't as hard as I thought it would be. My times ranged from 1:25-1:45 which just happened to be my first and last repeats and averaged 1:38 for all 16 repeats.

Stats - 8.52 miles
AHR - 127
MHR - 171

Crosstraining

Today I woke up at 5AM to meet Alex for a 7 mile recover run. When I stood up my hip/glute pain was already there. I decided to listen to my body and get back in bed. I got up a bit later and hit the gym. I did 45 minutes on the elliptical trainer alternating front/back every 5 minutes and then did my full weight routine. I threw in some step ups as well as single leg presses in the seated press machine to really work my glutes. I did some ab work and the full stretch routine at home. I used the foam roller on my hip/glute last night and plan some more therapy this evening. I plan on joining the group for 400s in the AM and may cross train again on Thursday to let me body heal a bit before the 18 miler on Saturday.

5/5 Pace Run

Today was the start of our pace run series. I think these are the best workouts to get us ready for race day. This morning was brutal. The nice part of the rain is the temps are a lot cooler the normal. The bad part is the humidity is a lot higher than normal. It was just plain think out there today. My hip/glute hurt from the start of the run, but I was hoping it would go away after I warmed up. My run started out bad when I stepped in a big puddle under the Congress bridge. My whole right foot was soaked. I had settled in with Carrie, Thon, and a couple of others as we ran up Riverside, but my trusty stomach boiled over and I had to drop off near the two mile mark. Unfortunately for me, there were two homeless folks sleeping in the bathroom so I had to turn around and keep going. I was finally able to get some relief at the softball fields across from the Longhorn Dam. By that point I was in the back of the pack and feeling like just bagging the day. I kept going and caught Brad and Vasil by the softball fields just past the power plant. I passed them and when my watch clicked to 5 miles I tried to pick it up. I didn't pick it up a whole lot from mile 3 and 4 where I was trying to catch up with everyone, but got it near 8:00 pace. I ended up averaging 8:08 for the "fast" 5 miles which meant it was way off the 7:40 I need for Boston. I did try and keep my HR below 155 which is a few beats above my anaerobic threshold, but that only translated to my 8:08 pace. There is definitely room for improvement between now and race day. I am so glad we have 3 months to go!

I did the full stretch routine at home along with some ab work. I also used the foam roller on my hip/glute and it helped a bit.

Stats - 10.44 miles/1:26:03/8:14 pace
AHR - 145
MHR - 160

Lucky 7/7/07 Long Run

Today was a back off week for our long run. We took a different route today with the option of going a little over 10 miles or just under 13 miles. My left glute/hip has been sore since after my Thursday run and it was sore this morning. I am starting to get into a good groove with my running mates for Chicago and the folks doing NYC. Today I ran with Dan, Rachel, Vasil, and Brad among others. We headed out on the north side of the trail and then across Lake Austin to the scenic route. I was able to get into the right HR zone during mile 3 and kept it there the rest of the run. We cut up on River road through to Pecos and back to Enfield and to the trail. I opted for 13 miles and we finished up heading east on the trail towards I-35 and back to Runtex. We got hit with a nice, cooling shower on Riverside towards the finish. Once the rain stopped we did some strides and drills in the parking lot. I did half the stretch routine and then stood in line to get my hip worked on by a Laurie from Performance Wellness. She did some ART manipulations and I felt a lot better.

Stats - 12.87 miles/1:50:54/8:37 pace
AHR - 138
MHR - 156

Recovery Run at Home

Today I ran at home for my recovery run. The sun was actually out this morning and it was kind of cool. I decided to do the 7 mile route north on Escarpment. The goal was to get my heart rate into zone 3, listen to my iPOD, and just enjoy my run. I had a great run, but probably ran too fast after yesterday's workout. I got my heart rate into zone 3 during the 2nd mile and kept it there the rest of the run. I definitely ran mile 5 and 6 too fast at 8:15 and 8:16, but pulled back to 8:27 for the last mile. I had to get Emma to the doctor so I wasn't able to hit the gym today.

Stats - 7.02 miles/58:43/8:22 pace
AHR - 134
MHR - 148

Happy 4th of July - Tempo Run

Today we met for the dreaded tempo race. Since our normal route is flooded, we headed out east of I-35 for our run. We did a two mile warmup to the 8 mile marker, grabbed some water and then were off. The course was the east side of the 10 mile loop to just past the Congress bridge. I ran with Rachel the whole way and finished behind Jerry, Dan, and another guy. I was able to do a negative split, but my first two miles were slow. I was slower by just over a minute from the last run on the normal course. This course is a full 4 miles so that is part of the time delta, but I think my legs are a bit tired with all the work I have been doing...both running and at the gym. It started to rain as we finished so we walked back to RunTex and did some strides in the parking lot behind RunTex.

Stats - 6.82 miles
AHR - 126
MHR - 166

Tempo stats - 4 miles/29:21/7:20
Splits - 7:26, 7:25, 7:14, 7:16

Recovery Run and Gym

Today I met Alex for a 7 miler on the trail. It is still raining here in Austin and Town Lake is looking like the Williamette in Oregon. We headed out counterclockwise and I was into my correct heart zone by mile 3. We had to leave the trail near AHS due to flooding so we stopped and got some water as the Tues/Thurs group did their circuits. We headed on and got diverted just past Lou Neff point where the water was over the trail. We had to climb the stone blocks and run on the east side of the Zilker soccer fields. We finished with a quick last mile, did some strides and I headed to the gym. I did my full set of exercises including abs and stretching.

Stats - 7.08 miles/1:00:11/8:29 pace
AHR - 134
MHR - 150

Circuit Time

Today was circuit day. It is probably my least favortite workout, but I know it is good for me. I just like to run and the non-running exercise part just isn't that fun. Anyway, enough of the whining. Parts of the trail are still under water so we headed towards and over Congress to make the warmup a little longer. Once we got to AHS we did a lap and then started the circuits. We did the normal exercises and G added pullups and medicine balls to the routine. I avoided the medicine ball because last time it messed up my back and neck, but I tried to do some pullups and actually almost did one...LOL! I am getting stronger, but pullups have never been a friend to me. I did 4 sets of exercises and then we moved to the red square for some core work and some fast feet. I did really well with the core stuff and the "sitting" fast feet drills kicked my butt. I jogeed back with Jay, Alex and some other folks. They turned off at Pfluger and I kept going to Congress to get a longer cool down in.

Stats - 6.06 miles
AHR - 123
MHR - 140