2008 3M Half Marathon

Today was my favorite race of the entire year. My body wasn't ready to run fast today, but I ran anyway and had a great time. I met Jay, Alex, Anne, Brian, and Michael at RunTex to ride up to the top. We did a little warm up with the group and then headed back to the truck to get ready for the run and dump off our gear bags. I got to the corral late and was pretty far back in the mix. I lined up with Jay and Anne and lost both of them after the start. I got stuck in a major log jam and was running near 9:00 pace. I finally got through the mess and kicked it into gear. I passed Carrie on the 183 frontage road. She was in the middle of a 23 miler and had already run 10 miles prior to the start. I chatted for a bit and then took off. I felt good, but didn't want to go out too fast and actually feel like crap at the end of a half marathon. I picked it up through the down hill sections, crossed MoPac and then was just trying to maintain a sub 8:00 pace. Most of my splits were sub 8:00 except when we headed east across 53rd/North Loop. I had 3 miles in a row in the 8:00-8:12 range. Once we got onto Duval, I decided to see what my legs had left. I ran 7:47, 7:42, and 7:22 for the last 3 miles. Those were way off my 7:11 overall pace last year, but for the shape that I am in I was very happy to have that much left in the tank. G was yelling for me to pass another Gazelle and I caught him and picked off a few more folks as well into the chute.

I said hi to a few folks and then headed over to get my clothes and get warm. I hung out with Jay and Alex for awhile and then we walked back to RunTex. It was a great day and I really enjoyed my run.

Stats - 13.1 Miles/1:43:30/7:54 pace
AHR - 149
MHR - 172

Easy Pre Race Run

Today I did an easy run in preparation for tomorrow's 3M Half Marathon. I did my 4 mile out and back loop at a pretty quick clip for a tune up run. My legs are still feeling janky, but getting better. I think I messed up by not resting after the marathon in December, but not a big deal. I have been doing a great job of resting, but still keeping up my weight workouts and cardio.

I have no idea what to expect tomorrow. The goal is to run sub 8:00 pace for the race which will make it one of my slowest 3Ms ever. I am just going to enjoy it and have a nice run. As usual, the forecast is good.

Stats - 4.07 miles/33:24/8:12 pace
AHR - 145
MHR - 163

Van Halen!

Last night's concert was awesome. I have never seen them live before, but they had some major energy for some older guys. They were in awesome shape which for me as a runner was very cool. The atmosphere was great and it brought back many great memories from high school and college concerts. We had a really great time.

Set List:
• You Really Got Me
• I'm the One
• Runnin' With the Devil
• Romeo Delight
• Magic Bus
• Somebody Get Me a Doctor
• Beautiful Girls
• Dance the Night Away
• n/a
• Everybody Wants Some
• So This Is Love
• Mean Street
• Pretty Woman
• Unchained
• I'll Wait
• And the Cradle Will Rock
• Hot For Teacher
• Little Dreamer
• Little Guitars
• Jamie's Cryin'
• Ice Cream Man
• Panama
• Ain't Talkin' Bout Love
• Jump

Gym Time AM/Van Halen PM

Today I hit the gym for what is becoming a normal Tues/Thursday workout. I figure this is a nice way to stay in shape until I figure out what my next running plans are and strengthen my left knee. I hit the elliptical trainer for 20 minutes rotating backwards and forwards. I jumped on the treadmill for 45 minutes and covered 5.2 miles. My knee hurt about midway through the run, but it went away after awhile. I finished up with my leg exercises (calves, hamstrings, hips, quads) and stretched at home.



Tonight I am headed to see Van Halen with Jay in San Antonio. I am really excited. I never got to see them while I was in high school or college so it should be a blast. The reviews have been really good and the set list is all David Lee Roth oriented...very cool!

Stats - 5.2 miles/45:00/8:39 pace

Cold Running

I am still trying to keep ahead of my cold so I ran at home after I took the kids to school. It was about 35 degrees, wet, and drizzly outside when I started. I ran north on Escarpment and then took a tour through the park. I ran the first mile too fast and then got into a good groove. I wanted to get some miles on the street before Sunday's half marathon. My legs felt good, but I can tell I am not in good running shape at all. I have missed too many speed sessions since Dallas. It is all good though since I really needed a break. The run was good for what I needed today.

Stats - 5 miles/43:34/8:43 pace

Back At It!

After a really nice 4 day off from no exercise at all I returned to my workouts with some gym time. I am still battling some type of cedar induced chest infection, but feel a lot better. The four days off gave my sore hip and knee some much needed rest as well. I started out with 20 minutes on the elliptical trainer alternating with 5 minutes forward/5 minutes backward. I then ran for 46 minutes on the treadmill. It was supposed to be 45, but the 5 would work on the keypad. I had a nice run and worked up a really good sweat. I headed down stairs for some exercises. I did all of my leg exercises and a couple for my arms. I stretched and did some abs/back when I got home. It feels really good to exercise. I was in kind of a funk yesterday so this really helps.

Stats - 5.25 miles/46:00/8:46 pace

Saturday...and No Running?

Yes it is true...a Saturday morning and no running for me today. I have a cold and sore legs so I decided to take today off which along with my normal Fri/Sun days off will give me 3 days of rest in a row. In years past I would have been out there cold and all, but since I am not running ATT, I was able to stay in bed. Hopefully the extra rest will help me get over my cold and let my sore knee rest. The only upcoming race I have is the 3M half next weekend and I won't be pushing it at that race this year. I just need to get myself totally healthy so I can start working on my speed for the 5k and 10k season.

Gym Day

I hit the gym again today for some cardio and leg exercises. I started with 30 minutes on the elliptical machine and then ran for 45 minutes on the treadmill. I followed that with all of my leg exercises. My allergies turned into a cold so it was good for me to stay inside where it was warmer. My knee is still a bit sore, but the lower mileage and extra rest days are helping.

Stats - 5.2 miles/45:00/8:39 pace

Run in the 'Hood

Today I skipped the Gazelle workout and ran in Circle C. My allergies are still crazy and I am trying to avoid a sinus infection so the extra 90 minutes of sleep were much needed...plus today was Tempo race and the I didn't feel like putting my knee at risk in the dark. I did an out and back up Escarpment and picked it up after two miles. I really like this run because it is a bit hilly and the road doesn't have a bad camber. The first two miles were at about 8:30 pace and the last 4 were in the 8:10 - 8:16 range. I was really focusing on quicker turnover as I ran. I stretched when I got home and called it a day.

Stats - 6.01 miles/49:58/8:18 pace
AHR - 139
MHR - 157

Tuesday Gym Day

I took an extra day off yesterday due to my damn cedar fever as well as my sore knee. This is the time of year I can take some extra days off and I am going to do it. The days off will help me in the long run both physically and mentally. I just have to get my head around skipping a workout. I truly am addicted to running.

For my workout today I spent more time on the elliptical trainer; 20 minutes. I followed that up with a 40 minute run on the treadmill at a pretty good clip. I had to get home for a meeting so I cut my weight workout short. I only did my leg exercises. It was a good workout and it felt great to get a sweat on!

Stats - 4.7 miles/40:00/8:31 pace

I want to send a special shout out to my old training partner Don Lujan...AKA my look alike. He qualified for the Boston marathon in Houston this weekend after many years of trying. Great job Don!

Long Run - 3M Course

Today we did a point to point run on the 3M course. I rode up with Jay and most of my running buds to the starting point. It was a fun ride with lots of talking and laughing. G showed up and sent us off. It was a pretty large group which was cool. My heart rate is still doing weird things in the cold. It seems to peak out during the first mile or two and then all of a sudden drop back to normal. I am guessing it has something to do with the cold. I will have to ask my doctor about it when I go for my physical next month.

I decided to run a bit faster and try and keep up with my normal training pod. They started out really quick and I was able to keep up until we hit MoPac. I was a bit behind them for the next few miles. Anne decided to slow down a bit so we ran together the rest of the way. We had a couple of sub 8:00 miles coming through campus and had a really good run.

My knee was a little sore later in the day, but it may have been from driving to Houston to see my Arizona Wildcats beat up on Houston. It was a great game!

Stats - 14.54 miles/1:58:43/8:09 pace
AHR - 144
MHR - 173

Gym Run and Workout

Today I hit the gym again. The treadmill is easier on my legs than the road and I like getting some extra cardio on the elliptical trainer. I started out with 15 minutes on the elliptical trainer and then ran for 45 minutes on the treadmill. I did my leg weights and did some ab work and stretching at home.

Stats - 5.1 miles/45:00/8:49 pace

2000s at Zilker

Today was my first day back for speed work and it wasn't so much fun. We did our warm up, drills and then G sent us off for 3-5 repeats. I was ready for 3 or 4 and was going to play it by ear. I ran the first one and stayed with my pace group, but got slower for the 2nd and 3rd repeat. I usually get faster each repeat so I stopped after 3.

Splits - 8:30, 8:34, 8:36 - average 8:33

I jogged back with Larry and called it a day.

Stats - 7.22 miles
AHR - 128
MHR - 164

Gym Cardio and Weights

Today I hit the gym for a pretty long workout. I started with 15 minutes on the elliptical trainer and then ran for 45 minutes. I followed the cardio with my full weight routine...arms and legs. I was beat when I got done, but felt really refreshed. I did some abs in the Roman chair and then finished at home with more abs, back, and stretching exercises. It was a good day!

Tomorrow I rejoin the Gazelles to get ready for 3M and beyond.

Stats - 5.2 miles/45:00

Run at Home

After another rest day on Sunday I want to get back into my normal running routine. I couldn't make the Gazelle workout because the kids are still on Christmas break and Carla had to work. I headed out for a brisk 5 miler through the hillier parts of Circle C. My hip felt great and there was only a little stiffness in my left knee. I wanted to pick it up on the last mile just to see how I would feel and I did OK. I am not near my peak at all, but I haven't lost too much fitness and should be good to go for the half marathon in a couple of weeks.

Stats - 5.1 miles/41:58/8:13 pace
AHR - 142
MHR - 160

Long Run

After another rest day on Friday I headed back to the Gazelles for the Saturday long run. My knee and hips feel a lot better after the extra days of rest. The plan for today is to do about a 16 mile run with the ATT folks who are doing another 20 miler. The weather was warm and muggy...not typical January weather for Austin. I ran with shorts and a t-shirt. I ran with Jay and Leslie and we took a pace that is slower than what I am used to averaging just under 9:00 pace for the run. Once we finished I realized that this pace would be my new marathon long run training pace which was pretty cool. We ran the beginning portion of the ATT course which is the worst part of the course. It is where you get the majority of the hills. It wasn't so bad going at a slower pace and we enjoyed ourselves along the way. We stopped for water on South First with G's rolling water stop and then hit the two water stops on the trail. We hit another water stop on Shoal Creek and one more on Duval. We had plenty of water for the run. My legs felt good all morning and we did pick it up by about 30 seconds over the last two miles. I felt a lot better than I expected. I guess my extra rest really helped.

I didn't stick around to stretch with the group, but did the full routine plus some ab work when I got home.

Stats - 16.75 miles/2:30:24/8:58 pace
AHR - 131
MHR - 150

Gym Running

I am still in my late marathon recovery mode so I skipped running with my friends early this AM for some extra sleep. It was another cold morning and for some reason my old bones don't enjoy the really cold weather. Once I got up I hit the gym for some treadmill running and cross training. I took another day off yesterday to rest my knee and it seemed to help. I used the elliptical trainer for 15 minutes and then ran 5.15 miles on the treadmill in 45 minutes. I was sweating like a beast so I guess my body was starving for some exercise. Once I was done with my cardio I had a little time for weights so I did some leg extensions, hip abductor, leg curls, and step ups. Next week I need to get back into the whole routine with focus on my abs and lower back.

I will see how my knee feels tomorrow to see if I need another rest day. I am planning on 16+ miles on Saturday so I can stay on track for the 3M Half Marathon.

Stats - 5.15 miles/45:00

Happy New Year!

I want to wish everyone a Happy New Year. No running to write about today. We had a blast last night at the Hyatt Lost Pines resort near Bastrop. We went with a couple of other families and had a blast. I actually played golf again for the first time in two years and actually shot a 57 for 9 holes on a tough course in very windy conditions...seems like weather screws with all my sports. :)

For the evening we had a few beverages and then headed to a really nice family dinner. We joined the kids for carnival games, many camp fires, smore making, dancing and finally a Shiner toast with fireworks for the 11PM NYC ball drop on big screen TV near the pool. It was a really nice event and we plan on making it a yearly event.

As I mentioned before no running today. I am going to do my marathon recovery 3 weeks late while I monitor my sore knee. I will hit the gym again on Thursday along with all the other "resolutionists" and get back on my program.

I hope everyone had a safe and happy new year and I wish you the best for 2008! I am looking forward to a great year!