Easy Run at Home

This morning I slept in and ran my 4 mile out and back loop. I started late and it was already warm at 8:30. I wanted to go at a pace to keep my HR in the 3/4 zone and was able to keep in there for about 2/3 of the run. I did the complete stretch routine at home.

Stats - 4.09 miles/34:08/8:20 pace
AHR - 135
MHR - 148

Easy 10 on the Trail

Today I got a late start on my 10 mile run. I drove to Zilker by where we do our loops around the soccer fields. The plan was to start at the mile 1 marker and go out to the mile 6 marker and turn around. It was still cool at 7:45 when I started and I was able to stay in the shade of the trail for the first 4 miles. I was clicking them off at a good pace and was actually way ahead of schedule. Once I crossed I-35 the shade went away and it got hot and my heart rate really increased pretty quickly. As soon as I hit the 6 mile marker I almost ran into Rachel coming the other direction. It was a really nice surprise. We had a nice run for the next 5 miles. She was telling me about her new scooter which I really want to see. I was dreading run 10 miles by myself so it was great to run with one of my good running buds those last 5 miles.

I am so happy to get the run out of the way. I can sleep in tomorrow and run and easy 4-5 miles in the morning.

Stats - 10.21 miles/1:26:49/8:30 pace
AHR - 142
MHR - 153

Cross Training

I jumbled my schedule this week so I can run my 10 miler tomorrow since Carla is out of town this weekend for her annual ladies weekend. This should have been a day off, but I didn't want to miss doing my last set of weights before the marathon. I went to 24 hour fitness and used the elliptical trainer for 20 minutes and then did a set of all my weight exercises. I finished by doing some ab work and then some stretching.

10 more days!

Yasso 800s at AHS

Today we met for Yasso 800s at AHS. We were supposed to do 6x800 with 2 minutes rest in between. The track was busy as usual, but we were able to get in our drills on the back half of the track. I ran with Larry, Dan, and Alicia. I wanted to run consistently 3:20 or less without looking at the watch and I did a really good job of it.

Splits - 3:18, 3:16, 3:18, 3:19, 3:20, and 3:14
Average - 3:17

I guess that is a good Yasso workout. I need 3:20 at Chicago and averaged less than that and wasn't struggling at all during the workout. They seemed easy. G has us run the long way back to RunTex. I ran with my group plus Alex, but had to stop to get a big rock out of my shoe. I did some abs at home and stretched my back on the exercise ball. 10 days out and I am feeling good!

Stats - 8.51 miles
MHR - 168 - during my last repeat

Gym Run and Weights

Today I hit the gym for a 45 minute run and one set of weights. I did 5.15 miles in 45 minutes and then did a quick set on each machine I use. I also did some step ups and called it a day. It was pretty quick after I got off the treadmill. I stretched really well once I got home and stretched my back out on the ball again. I have some tightness that Lucy was able to get out on Monday, but I am stretching it twice a day on the ball to keep it loose.

Stats - 5.15 miles/45:00/8:44 pace

2000s at Zilker

Today we went over to Zilker for some 2000s at MGP. The goal was to do 4x2000. I ran with the guys for the first three repeats. Steve and Alicia took after that. It was me, Larry and Dan left, but my Curra's Sunday lunch came back on me and I did a little sprint across the park to the facilities. Once done, I ran a 1k back to the start line.

Splits -
1.19 miles - 8:59/7:33 pace
1.19 miles - 8:39/7:16 pace
1.19 miles - 8:50/7:25 pace
.67 miles - 4:54/7:21 pace

It was another good workout.

Overall stats - 7.57 miles
MHR - 157

Combo Run

Today we met for a 12+ miler. The goal was to do the first half easy and then run the last half at MGP. The route was RunTex, up Exposition, across 35th, up Shoal Creek, across 45th, down Duval and down Congress home. There was plenty of water this week so that was a non-factor. My stomach blew up during mile 6 on 45th, but I was lucky enough to find a receptacle in front of a house. I lost the guys and Alicia at that point, but it was kind of good for me to run the last part of the run by myself. I had a good second half run and my splits for the pace part were:

Mile 7 (half slow/half pace) - 8:09, 7:33, 7:43, 7:34, 7:46, 7:44, and 7:48 pace for the last 1/2 mile

I got back to Auditorium Shores and did a few strides with Alex. I decided to stretch at home.

Stats - 12.54 miles/1:43:16/8:13 pace
AHR - 142
MHR - 156

Cali Run Recap - 9/18 - 9/20

I flew to San Jose early on the 18th so I was unable to run that day. I was good and ate healthy the entire trip...even limiting myself to a single cheeseburger at In and Out Burger. I even drank sparkling water at our work dinner on Tuesday night.

As for the running, it was wonderful. A cold front hit northern California so it was in the high 40s/low 50s in the two mornings I ran. On Wednesday I headed out from my hotel in Santa Clara out on a trail that runs along a canal. I started behind Great America amusement park, passed by the 49ers training facility and then finally into the Bay Area Wetlands preserve. I used to run in this park a lot when I worked for AMD so it was nice to return. I went out about 3.5 miles and then headed back. I didn't bring my heart rate monitor, but know I was doing a good clip and my heart wasn't working that hard. I ended up running 7.1 miles in 59:11/8:20 pace.

On Thursday morning I got up at 5AM and drove down to Los Gatos to meet with a group I train with when I come into town. The owner of a local running store, The Running Revolution, trains a group of folks who meet on Tues/Thurs at Los Gatos High School. They were running 600s, so I decided to 1200s instead. I ran four 1200s and then joined them for one 600 before I left.

1200 Splits - 5:06, 5:01, 5:03, 4:51

I ran the 600 in 2:17/6:08 pace and then did a quick cool down before heading back to my hotel. My overall mileage was 6.22 miles. I was happy with the workout since I was pretty much on my own. Now it is time to get back to the heat!

5/5 Pace Run

Since I had such a poor showing during Saturday's pace run I was able to get the guys to join me on a 5/5 pace run on the trail. I think the lack of water on Saturday affected all of us, but being the big boy of the bunch it hit me harder. I felt like crap most of the day on Saturday and just wanted to put that bad experience behind me.

We did a nice slow 5 warmup with water bottles in hand. Once we hit the 5 mile mark on the trail we finished our water and hit it. I was out for redemption and confidence building today and it showed in the way I ran.

Splits - 7:47, 7:35, 7:41, 7:34, 7:18

I felt really good and strong today and Saturday is a just a bad memory. The nice part was my AHR stayed low.

Pace Run Stats - 5 miles/37:57/7:35 pace
AHR - 150
MHR - 159

Overall Mileage - 10.14 miles

Long Run with Some Pace

Today we did a point to point run from Gateway to RunTex. The goal was to run a 5 mile warmup and then do 10 miles at MGP. We started early due to some personal conflicts we all had. It was nice to get out before the sun was up. We were able to get some water at about mile four where Sean was nice enough to get up early and meet us. We assumed there would be water the rest of the way, but due to a mixup, we were left with nothing until about mile 8 of the 10 mile pace run. I blew up during mile 8 when I over heated. Up until that point I was having a decent run with miles in the 7:45-8:05 range. Larry was able to provide us with some water at his office near the Capitol and we were off again. The last two miles were just to get home.

Pace Run Stats - 10 miles/1:20:46/8:04 pace
AHR - 141
MHR - 151

Overall Mileage - 15.23 miles

Gym Workout and Run

Today I hit the gym for a run and for my weight routine. I dropped down to two sets this week as the taper begins. I ran 4 miles, lifted weights and then finished with a 3 mile cool down.

Stats - 7.02 miles

Tempo Race

Today we did the tempo race on the old course. I had a good run and ran a good negative split due to the darkness on the first half. Once we peaked out of the trail by the railroad tracks I could see better and kicked it up a notch.

Tempo Race Stats - 3.96 miles/28:24/7:10 pace
AHR - 155
MHR - 168

Overall Mileage - 6.87 Miles

Treadmill and Weights

Today I woke a little sore from my massage, but no big deal. We woke to a huge rain storm so I dropped the kids off and headed to the gym. I ran for 30 minutes, did my weight work out, and then ran another 27 minutes. I had a really good workout and the work loosened up my legs. I did some additional ab work at home and then stretched.

Stats - 6.55 miles/57:00/8:42 pace

Easy Run and Drills

Today we met for an easy 7 miles on the trail. G wanted us back in an hour for some drills. I took off on my own again and then the guys caught me on the north side of the trail. We had a good run together on the rest of the way. Once we got back we did a couple of strides and then G put us through some hopping and balance drills. They felt really good today so I must be doing something right.

I was finally able to get a massage today and Lucy didn't find any issues. My legs feel good, but my back is a little tight. I may need to pop in for a chiropractor visit before the race.

Stats - 6.9 miles/1:02:53/9:06 pace

Last 22 Miler for Chicago

Today was our last really long run for Chicago. I met Larry, Steve, and Vasil at 5:15 for the run which was up Exposition/Shoal Creek to almost 183 and back via Scenic. It was really warm and sticky this morning which really sucked. We took off in the dark and I stuck with them up until about mile 9. Gilbert and Sean did a great job with the water. We had it every 2-3 miles in most cases. I ate my Accel Gels every 4-5 miles and ended up eating 4 for the run. They sit really well in my stomach. At the water stop at mile 9 Larry wasn't feeling so hot so he backed off the pace and Steve and Vasil did as well. I was feeling good at that time so I ran how I felt and was pretty much on my own the rest of the way. I saw a lot of people as I was coming back down but no one caught up with me on the way back. My fastest miles were miles 7-15 where I really felt good. My back started to tighten up around mile 16 and I started to slow a bit. I was in the 8:50-9:00 range for the last 5 miles and just wanted to finish. I ended up with the same average pace as two weeks ago and ran 7 seconds slower which I will take given the nasty conditions. My AHR was a couple of beats higher than last time, but I will chalk that up to the heat. I can't wait to run in 40-50 degree weather!

Once I got back I downed my Endurox and waited for the guys to get back. Larry, Steve and I enjoyed a couple of post run beers and then headed over to Barton Springs for a soak. The beers were awesome!

Stats - 22 miles/3:14:06/8:49 pace
AHR - 139
MHR - 155

Gym Running

After another hard workout yesterday, I just wanted to stay in bed. I forced myself to get up and get to the gym. I decided to do a split workout and do run/weight/run. My legs always feel better when I break up the mileage and the time on the treadmill isn't as boring. I ran for 35 minutes/4 miles, lifted, and then ran another 20 minutes for another 2.3 miles.

Stats - 6.3 miles/55:00/8:44 pace

1000s at AHS

Today we met for 1000s at AHS. The workout was 6-8 and I didn't know where I would fall given my tired legs. We ran over from RunTex, did our drills and then started out. It was kind of chaotic since G was out of town and there were a few groups there. Our group just took off to get things going. My goal was to run between 4:01 -4:10 which is what my 3:20 time in the McMillan speed charts call for. Carrie and I were kind of leading the charge and we lost the rest of the group after the 3rd or4th repeat. Carrie and I kept pushing each other and ended up finishing with 7. We were both really tired after 6 so we said one more. It was a lot of fun working with her to get a great workout in.

Repeats -

0:04:19

0:04:05

0:04:05

0:04:12

0:04:06

0:04:05

0:04:12

I averaged 4:09 so I met my time goal range. We jogged back and called it a day.

Stats - 9.57 miles
MHR - 168

Gym Running

After yesterday's workout out I decided to take it easy and run on the treadmill. I ran for 45 minutes and then did my weight workout including step ups. I did some stretching and ab work once I got home. I am hoping these treadmill runs will save my legs a bit. Last year I was always doing the 7 mile loop on my recovery days.

Stats - 5.25 miles/45:50/8:44 pace

Labor Day 10 Miler

Today was our traditional 10 mile simulated race on the trail. We met at 6AM from all different directions and converged on the Zilker soccer fields to warm up. We ran the 2k loop for a warm up and then did our drills. We usually do the 10 mile loop for the run, but there was a triathlon going on at Auditorium Shores so we had to start at the 1 mile marker and do 5 miles out and back. The turn around point was near the softball fields on the east side of I-35. Gilbert sent us off and I was hoping to run near my MGP on the trail. I did really well the first 6 miles going 7:41, 7:37, 7:45, 7:49 (water), 7:43, and 7:36. I slowed down after the 2nd water stop between mile 6 and 7. My last 4 miles were 7:59 (water), 7:45, 8:05, and 7:51. I think I just lost my concentration the last couple of miles. I still ended up with a decent pace including water stops and didn't feel like I was totally spent when I finished. There was definitely something left in the tank. My heart rate numbers were good and I didn't red line too bad. I think I was a couple of minutes slower than last year, but no biggie. I did a little cool down run with Jay back to the cars and then we headed over to Barton Springs for a soak.

Stats - 12.17 miles
Simulated Race Stats - 10 miles/1:17:56/7:47 pace
AHR - 154
MHR - 162

Easy 10 Miles

After racing last night we only had to run 10 miles on the trail this morning. I woke up pretty stiff and felt tired. Short races always tend to beat me up more than longer distances. The goal today was just to get the miles in and make sure I didn't tweak anything last night. I stayed with the pack and just enjoyed the run this morning which was a nice little break for me.

Stats - 10.18 miles/1:34:23/9:16 pace
AHR - 123
MHR - 138