Happy Halloween

This morning we met and headed over to AHS for 1200s. The Dallas folks were told to do 6 repeats at 10k pace. Since I have my new 10k pace down it is pretty easy for me to shoot for just under 7 minute pace which is easy to track. I ran with some of the old gang and even a guest appearance by Carrie who now graces us once a week as she prepares for the Ironman Arizona next April. The first repeat was pretty slow, but the remaining 5 were pretty consistent.

5:13/6:59 pace
5:00/6:41 pace
4:57/6:36 pace
5:00/6:41 pace
4:58/6:38 pace
4:58/6:38 pace

My heart rate peaked at 165 with most repeats in the low 160s.

Stats - 8.58 miles

Run/Weights/Gym

I have gotten into a once a week weight routine to get ready for Dallas. I was just too tired doing it twice a week all summer. Today I ran 45 minutes, lifted, and then ran another 15 minutes. I really like this workout because it breaks up the monotony of the treadmill and gets the blood flowing back to my legs after the leg exercises.

Stats - 7.1 miles/1:00:00/8:27 pace

Recovery Run

It is day two past our Halloween party and I am still feeling like crap. I got up to get to the workout looking to sweat some stuff out. I got to RunTex and no one was there. Jay showed up and it turns out G wanted us to do an easy recovery run. It was nice to work up a sweat and not do anything too strenuous.

Stats - 7.09 miles/1:04:11/9:03
AHR - 134
MHR - 144

Easy 20 Miler

Today we met for our first really long run since the Chicago disaster. The weather was really nice and I was looking for a really good run and confidence builder. The course was using a lot of the ATT course as we headed north. We didn't want to push the pace early since we haven't run long since 4 weeks prior to Chicago. My stomach blew up on Shoal Creek, but I was lucky enough to find a potty at a construction site. I felt much better after that. We turned around on Great Northern and did the Scenic finish so we could get the hill near the end of the run like in Dallas. We picked up a bit near the end and I felt great. I had a lot left in the tank which was really nice. I did a few strides and headed home.

Stats - 20.3 miles/2:57:26/8:44 pace
AHR - 134
MHR - 152

Recovery at Home

I met Wish for another tour of SW Austin on my recovery day. We did the same run we did two weeks ago which is north on Escarpment, across Davis and back via Beckett and Escparment. Wish has a way of picking up the pace without me noticing it as we talk so it makes it a better workout for me. We covered the miles a lot quicker than I would have on my own and it is always nicer running with someone. I blew off the gym, but did my ab work.

Stats - 8.25 miles/1:10:59/8:36 pace
AHR - 135
MHR- 149

1000s at AHS

Today we met for 1000s at AHS. The nice weather is holding and we had another cool morning. It was perfect except for a bit of a wind on the track. We started late so I jogged over and then skipped the drills. I was supposed to do 6-8 with 2 minutes rest in between and was looking at 6 since I raced hard on Sunday. I ran with Rachel, Brian, Marcy and some other folks. The goal was 10k pace so I didn't really push it. I wanted to get the work in safely. We started out a little slow and then picked it up to a nice pace. I could feel the race after the 6th repeat so I stopped with the 1000s right there. We did 3x200 to close it out and then headed back to RunTex.

Splits/AHR/MHR
4:23/139/149
4:23/145/154
4:21/146/156
4:13/149/160
4:12/152/163
4:08/152/162

Overall Mileage - 8.96 miles

Running/Weights/Running

I was a wimp today and didn't want to be cold so I didn't run outside. I hit the gym for a run/gym/run workout. I ran for 45 minutes followed by some weight lifting. I did 3 sets of legs and two sets of arms. I followed that up with another 15 minutes of running. It was a really good workout and I feel great.

Stats - 7.05 miles/1:00:00/8:31 pace

2007 IBM 10K

Today was the kick off the fall/winter running season with the IBM 10K. I have run this race every year I have been in Austin except for last year when I went to Phoenix for my friend Jon's funeral. The weather this morning was really nice. It was in the low 60s with a breeze and not too humid. I got to the race site about an hour early hit the potties and then did a two mile warm up. I got into the chute at about 7:45 and found some of my training buds. The race went off late because there weren't enough potties and there was a huge line.

When we finally started I had to dodge the usual folks that got up front and shouldn't have been there. It was really frustrating because the first part of the course was so narrow. I finally got into a good groove when we came out of the IBM campus and hit Burnet. We then wound into the Domain shopping area where the Distance Challenge had their first screw up of the season. It seems they always have one so I am glad it happened early at the 10K. We hit a spot where we were supposed to go right and I guess the two leaders were so far ahead that a big pack behind them went the wrong way. They caught the error just as I was coming up to the turn. It felt weird being at the front of the pack, but kind of fun at the same time. I was feeling really good and was on pace to break 44 minutes. My splits for the first4 miles were 6:53, 6:43; 6:49, and 6:51. There was a hill at mile 5 that slowed me a bit and turned up my heart rate. There was a false top and another very slight climb and I wasn't able to recover until about the 5.75 mile mark. Once I did I picked it back up toward the finish. Larry caught me during mile 5 and I couldn't keep up with him. He ended up beating me by less than 30 seconds. Mile 5 and 6 were 7:12 and 7:13. I did the last part in 2:04 which on my watch was .32 miles. My finish time was 43:49 which was a new PR by 46 seconds and a 7:03 pace.

Total Mileage - 8.2 miles
Race Stats - 6.2 miles/43:49/7:03 pace - NEW PR!!
AHR - 165
MHR - 172

Easy Run at Home

Mom and Dad arrive safely yesterday and we had a fun night last night. We went to Caroline's practice, then to Dirty's for burgers, and then hit the second half of the UT ladies soccer game so Caroline could work the Goal Patrol.

Since tomorrow is the IBM race, I backed off my plans to run 10 miles and just did 4 miles easy at home. I want to have a great race tomorrow so my marathon training will take a backseat to tomorrow's race this weekend. I did my usual out and back to highway 45 and then did some strides in the cul-de-sac. I picked it up the last mile just for the heck of it and felt really smooth.

My goal for tomorrow is to break 44 minutes.

Stats - 4.02 miles/32:36/8:06 pace
AHR - 137
MHR - 159

Run at the Lake

Today I ran with one of my co-workers, Mike, who is visiting Austin on business from the bay area. He had never been to Austin so we hit the Hula Hut for dinner last night. He asked me where he could run near the Arboretum and I told him had to drive down early and run at the lake. We met at the Rock at 6AM and took off. He was amazed at how many people were out in the dark during the week. We had a great run and he really enjoyed the 7 mile loop.

Stats - 6.9 miles/1:00:37/8:47 pace
AHR - 135
MHR - 149

Fartleks on the Trail

Today we had a choice of workouts. Those racing IBM this weekend were to do fartleks and everyone else went to AHS for 1200s. I went for the fartleks even though the 1200s would probably have been better prep for the marathon. I really want to do well this weekend so I am prepping for the race. We did a 1.75 mile warmup out and back to Auditorium shores. The group was going to run around Auditorium Shores, but Larry, Alicia, and I decided to hit the trail. We did 12 sets of a minute on and a minute off and then cooled down to Congress and back to RunTex. It was a nice workout. I did some ab work when I got home.

Stats - 6.46 miles/1:02:07/9:40 pace
AHR - 132
MHR - 160

Easy Run with Friends

Today I met Rachel and Brian at the Rock for a loop around the lake. We took it easy after mile repeats yesterday and had a good time catching up and talking about stuff in general. The miles went by very quickly. I was a bit sore from yesterday, but feel good in general. I hit the gym on the way home and that was not fun. I did two sets of everything and added some dips and pull ups. I also did some planks and back raises during my ab sets.

Stats - 6.93 miles/1:04:43/9:20 pace
AHR - 125
MHR - 144

Mile Repeats at Zilker

Today I met the group for mile repeats at Zilker. It was weird to be coming back so soon after a marathon, but I came back with a purpose today...to get ready for Dallas! It was nice to see everyone again.

We did the jog over in the dark and did our drills. G said we needed to do 4 repeats. I think I probably should have done more, but I want to come back a bit more slowly since I haven't done any speedwork in awhile due to the Chicago taper.

I was grouped with my old buds, but my goals were a little faster than theirs and too slow to run with the group in front of me. My McMillan time goals are 6:33-6:48 so I was hoping to be in that range. It was really dark out there and it was hard to see where the road was. I usually like to run the tangents and couldn't see the corners. My splits were solid and I did a good job of pacing myself.

Splits - 7:04, 6:49, 6:55, 6:56 - 6:56 average

I jogged back with a few folks and spent some time visiting with friends at RunTex and headed home. I stretched and did some abs at home.

I was quoted in Pamela LeBlanc's Fit City column in the Austin American Statesman today which was kind of cool.

Stats - 8.15 miles
MHR - 174 during the last repeat

LSR to Mt. Bonnell

Today I began my training for the White Rock Dallas Marathon. I met Larry and Alicia at RunTex at 5:30 for a run up and over Mt. Bonnell. We took a little different route by cutting across on Enfield to run up Pecos. We hit the cleaners for water at 35th street and then headed up to Mt. Bonnell. I was feeling good and we weren't really pushing the pace. We stopped again for water at the top of Mt. Bonnell and then ran down the other side for a little less than a mile. This piece of road scares me in the daylight and it was really weird running it in the dark. We encountered a couple of cars, but came through unscathed. We got more water at the top and then headed back to RunTex via scenic. We saw a bunch of Rogues and other running groups on the way back. I had to get back so I left Larry and Alicia at the Rock water stop. I upped the pace a bit during the last 4 miles going 8:29, 8:31, 8:18, and 8:06 for the last mile. I didn't want to push it too hard, but wanted to push it a bit.

Overall it was a really good run. I look forward to my compressed training schedule for Dallas. I will focus on pace runs, long intervals with a couple of races thrown in.

Stats - 15.14 miles/2:16:12/8:59 pace
AHR - 137
MHR - 163

Run at Home

Today I met Wish for a run in Circle C. It was really nice and cool again this morning. I was a little sore from my run yesterday, but that wore off within the first mile. We headed south on Escarpment to Convict Hill over to Beckett and then back to up to Slaughter and home. It was a really nice run with good conversation.

As for my next venture, I officially signed up for the Dallas White Rock Marathon last night. I have two months to get myself ready again. I feel like I have a second chance and am very grateful for it. I do not plan on squandering it and am hoping the weather will cooperate this time.

Stats - 8.16 miles/1:09:51/8:33 pace
AHR - 134
MHR - 151

"Back in the Saddle"

After a couple of days off spending time with my wife/girls in Chicago...what really matters in my life, I ran at home this morning. I put the nightmare in Chicago behind me and just wanted to run. I did my out and back loop to Convict Hill road and back. I pushed myself and felt awesome!

I am still trying to sort out what I am going to do next and will decided that in the next few days. I still need more time to see where my head is at. My body is just fine.

Stats - 7 miles/57:05/8:09 pace
AHR - 142
MHR - 158

Chicago 2007

Just a note to let everyone know I am OK. It was brutal out there. They closed the course at 11:30AM. I decided to bag it after 16 miles and was back in the tent around 11AM. After 6 miles I was on pace, but not feeling good. I decided to be smart and pull back at that point. It was a run/walk through 15 miles where I ran into Larry. We decided we didn't want to walk the last 10 miles. We came here to qualify so we called it a day.

Race Report Update - 10/14/07

I got up at 5AM to get ready for today's race. I flipped on the TV and it was already in the 70s. For some reason I was still thinking I could run a fast race. I don't know what I was thinking. I feel really stupid now. Why would I think I could run 4 minutes faster in temps that were 40-50 degrees warmer than last year?

Anyway I got my stuff together and headed to the start with Alex. We met Ginny in the lobby and walked over to the Trophy Tent. It was a sauna in there. I remember freezing in there last year. We hung out for a bit and then headed over to the seeded corrals along with Dan. We stood in line for awhile for the potty and then got in our corrals. I still had my garbage bag and empty water bottle with me and actually used it with about 10 minutes to the start. People were looking at me like I was crazy. It was kind of funny. The national anthem was sung by Jo Dee Messina. I think she was actually going to run the race after she sang. The wheel chair folks went off and then our gun went off. It was really balmy out there and felt like it does in Austin before our workouts.

I started out with Dan and we clipped the first mile in the 7:20s. I was feeling good at that point. I saw Carla and the girls along with Lynn and Samantha Dikolli in the next mile and that gave me a little lift. We backed off a bit for the second mile to somewhere a bit over 8:00. Miles 3-6 were in the 7:40 range so I was on track, but I could tell I was working way too hard. I didn't wear my heart rate monitor, but could tell I was above my threshold. It was at that point that I told Dan I was backing off. Things went downhill from there pretty fast. I saw a sign that said 83 degrees and all kinds of stuff went through my mind. I was now going for the finish and that was it. Mile 7 and 8 were in the 8:45 range, mile 9 was 9:17, and mile 10 was 9:54. I began to walk during mile 10 and was feeling really bad. Mile 11 was worse at 10:55 and then I ran into Ginny and started to run again. Mile 12 was 9:40 and that was it. I ran walked from mile 13 - 16 where I dropped out. It was really ugly! I saw Carla and the girls at mile 13 and told them to head back to the hotel because I wasn't going to finish. I stopped for a beer during mile 14 and it tasted really good. I made the turnaround heading east and back into the city. I went through a water stop where I actually had to wait for some water. I was beginning to see people laid out all over the place. The heat really hit everyone at the half way mark because it was getting warmer and we were coming out of the shade into the sunny part of the course. I ran into Larry somewhere during mile 14-15 and he was also walking. We decided to bail at mile 16 and walk back. I have never started the death shuffle this early in a marathon and I did not want to suffer through another 10 miles the way I was feeling.

We had to walk a few miles back to the Trophy Tent/finish line. There were only a few folks in the tent...all drop outs and we all had a dazed look on our faces. This was my first DNF ever and I felt really bad about it. Larry grabbed us a couple of beers and we just sat and waited for everyone to come back. About 30 minutes after we got back a course worker told us they shut the race down. I heard more sirens and actual finishers started entering the tent with bags of ice. They had to cart a couple of folks out of the tent in gurneys and one lady said her husband was in an emergency tent still. All of the Gazelles I know came back which was a huge relief.

I congratulate the folks that finished a race in terrible conditions. I pray for the man that died during the race and hope everyone else that was hurt is OK now. I made a good decision for me to drop out and have no regrets. It is a day I won't ever forget and I hope I never have to go through another day like that again.

Day Before Chicago 2007

Yesterday was our travel day and we had a good flight from Austin. We hit Harry Carey's for lunch and then headed to the expo. It was nice as usual with all the major running companies there. I bought a couple of things and took it all in.

This morning we met the Chicago Gazelles for a short run along Lake Michigan. Alex and I ran into Jenny outside the hotel so we walked over to Navy Pier for our run. It seemed a lot further than I remember. I think we were the last to arrive. We ran south on the path for about 20-25 minutes, did some strides, and Gilbert gave us our pep talk. We walked back to our hotel with Gilbert. He is staying with his friend David who lives near our hotel. I had a big breakfast and have been laying in bed most of the afternoon. I am off to dinner with the family in about an hour. After that it will be more rest time with a night of college football and playoff baseball.

I have been hydrating like mad since it was warm this morning and they are forecasting warmer weather tomorrow. I am healthy, strong and ready to roll. Cooler weather for the race would make hitting my BQ time easier. Warmer weather just means I have to work for it tomorrow.

Same goal...3:20!

Pre Travel Day of Rest

Well today and tomorrow are rest days although I do feel like running. Even though they are forecasting warm weather...record highs even, I am going to run my ass off and get my BQ time. Cooler is easier for me, but who said this was an easy sport? I feel great and have a good vibe going into the weekend. Good luck to everyone running the race in Chicago and Portland this weekend!

Last Austin Workout Before Race Day

Today was my last Austin workout before race day. I met a couple of friends at 6:30AM at Robert E. Lee for a brief warm up and some diagonals on the field. We did a little out and back for a total of 1.5 miles and then did 20 minutes of diagonals on the "football" field that was painted in the park. I ended up running 2.16 miles worth of diagonals. The grass was a bit thick and wet, but the footing was pretty good and we didn't have to worry about the dog crap that is all over Auditorium Shores. It was a nice morning.

When I got home, I saw the latest forecast which isn't the best. It is supposed to be around 70 for the low on Sunday AM with a high in the mid 80s. I am trying to stay positive, but that weather sucks for a big guy like me. I will still give it my best on Sunday. You never know what kind of race day magic will happen. After my massage and chiropractor visit this afternoon I must say that I feel the best I have felt before a marathon since I joined the Gazelles. I think the hard work in the gym and during the running workouts has paid off.

I want to thank all my friends for their support this summer during my training and for all the good wishes via email and on my BLOG. Larry, Steve, Vasil, and Alicia...I couldn't have done it without you this summer!

Stats - 3.66 miles

Easy Run at Home

This morning I ran at home and did my 4 mile our and back course. I was doing some messing with my watch so I can get the screens up that I need during the race. The Garmin 305 works well at Chicago, but it loses the signal during the first mile because you go under a large bridge. I decided to have the lap pace, time, and HR on the screen. I am shooting for even pace throughout the race so this setup will help me.

As for the run, it was really humid and warm again...getting really old. I just wanted to get the heart rate up and get the miles in under 8:30 pace which I was able to accomplish. My legs felt good and I am ready to go. I am keeping an eye on the weather which still looks warmer and more humid than I expected. Hopefully that changes for the better.

Stats - 4.02 miles/33:50/8:25 pace
AHR - 130
MHR - 146

4k at Zilker

Today we ran our normal pre marathon Monday 4k at Zilker. The goal was to jog over and then start to simulate our warmup, or lack of warm up prior to the marathon. The goal for the 4k was to run at MGP for the two laps around Zilker. We all started together and split apart based on our MGP. Alex took off in front, Kevin and Tye were ahead of me and I could hear Larry and Steve behind me. I went out too fast as usual so this is a good reminder to slow it down on Sunday. Once I checked my pace, I adjusted and stayed just under goal pace. We finished and waited for everyone to cross the line. We visited for a bit about the coming race and then jogged back together. It was a really nice workout.

4k stats - 2.37 miles/18:11/7:39 pace
AHR - 143
MHR - 155

Overall mileage - 5.35 miles