Vacation Recap

We enjoyed a great vacation on our cruise to the Western Caribbean the week of June 22nd. We left out of Miami and stopped in Grand Cayman, Honduras, Belize and Cozumel, Mexico. I overate, drank too much, and had a wonderful time. I was able to get in three treadmill runs for about 14.5 miles. I felt like crap on every one of the runs, but it was good to get a little sweat in.

We were able to travel with our good friends from North Carolina, the Dikolli family. Their daughter, Samantha, is Emma's best friend and they relocated to North Carolina a couple of years ago.














The highlights were the turtle farm in Grand Cayman and the beach/snorkeling stop in Belize (wearing my Gazelle Foundation shirt). Caroline and I did some Karaoke by singing some JT in a lounge one night. I also got up on stage during one of the shows and supposedly got hypnotized. Let's just say I was almost asleep in my chair after a long day and lots of beer.

My friend Shane and I also did an unofficial beer tour of the 4 countries by having a local beer at each stop. My favorite was the 9% alcohol Pacifico we had in Cozumel.

Happy Birthday Dan!

I want to send out a Happy Birthday greeting to my oldest friend in the world. My buddy Dan, who lives in Phoenix, turned 43 today. We met in Phoenix when we were in 4th grade and have been best friends ever since. I know friends come and go in our lives, but I was blessed with a friend 34 years ago who is still a part of my life. It is amazing that I can pick up the phone and laugh my ass off about the stuff we did in grade school, Jr. High, and High School. It is a wonder that we are still around to tell the tales of our youth. Good times!!!

I love you man!

Recovery Run

I was feeling really spent yesterday so I planned an easier run this morning than the usual 8 miler I do on Thursdays. I don't need to beat myself up this much since my next marathon isn't for another 6 months. I met Wish for a couple of loops in the park on the trail in Circle C. I was really stiff at first, but I felt a lot better as the run progressed.

Tomorrow is a rest day and then we have a 13-14 miler scheduled for Saturday.

Stats - 5.83 miles/52:48/9:03 pace
AHR - 135
MHR - 154

400s at AHS

Today we met for 400s at AHS. I am still not in full marathon mode, but these workouts are getting me there. I had a bad sleep last night, but still got up at 5AM and made it to RunTex. We jogged over, did the drills and took off. The goal was 3 sets of 5 repeats with one slow 400 in between. Our group was supposed to start at 1:40, then drop to 1:38 for the second set, and 1:36 for the third. My legs were a bit sore from the Monday workout and my gym workout yesterday so I was all over the map today.

Splits -
Set 1 - 1:49, 1:43, 1:41, 1:41, 1:43
Set 2 - 1:41, 1:44, 1:38, 1:41, 1:33
Set 3 - 1:43, 1:37, 1:39, 1:33, 1:35

When I am near the end of marathon training I can do 20 of these and keep it in the low 1:30s so I know I have some work to do. It was a good workout and Rachel and I had a nice cool down jog back to RunTex.

Stats - 8.32 miles
MHR - 168

Recent Workouts

Just a bit of catch up for the past few days.

Saturday 6/14 - Longer Run
We ran the "lollipop" route with some miles on the trail to start and finish. It was another hot morning and I wasn't feeling so well. I had a pizza at the Alamo Drafthouse that seemed to rumble through my system all night. I still got up for the run and was able to hold it together until the last couple of miles. Overall I felt a lot better than last week and my back didn't hurt as much after the run. I think my core and back exercises are helping.

Stats - 11.92 miles/1:46:40/8:56 pace

Sunday 6/15 -Father's Day
Today was my day off and also Father's day. I went to mass and received my yearly Father's blessing and then we went to a nice lunch. I spent the rest of the day watching the US Open. I am doubly blessed to be a Dad with such wonderful daughters and to have a a wonderful Father of my own!

Monday 6/16 - Circuits at AHS
Today was circuit day again. We did 4 circuits with a 400 in between each one. We also did som core work and fast feet afterward. I am actually starting to like these workouts. Too bad they are ending next Monday. I need to keep up some of the exercises on my own in addition to my gym workouts.

Stats - 5.65 miles

Tuesday 6/17 - Gym Day
I ran for 45 minutes on the treadmill followed by my weight workout. I focused on my legs with a couple of exercises for my shoulders and back. I did some ab and back work once I got home. My glutes were a bit sore from yesterday, but not too bad once I got warmed up.

Stats - 5.21 miles/45:00/8:38 pace

Recovery Run at Home

Today I met Wish for another tour of SW Austin. We started earlier this week and were able to do our normal 8 mile route. My legs are bit tired from a full week of workouts, but we had a good run at a decent pace. I did some strides in our cul-de-sac, the full stretch routine, and some ab and back work. Tomorrow is a much needed day off and then a 10ish miler on Saturday.

Stats - 8.38 miles/1:12:54/8:42 pace
AHR - 137
MHR - 156

Repeats at AHS

Today we met for easy 700 repeats at AHS. We did our usual warmup, drills and then broke into our groups for the workout. Gilbert is having us do odd lengths as we round into shape in the early phases of our fall training. The goal was 3-10 at 10k pace, but G stopped us after 6 and told us to take the long way back to RunTex. I was lagging behind my main group and ran with Carrie and Skud. The circuit workout and my weight workout had my legs a bit heavy today. I was still right at or below my 10k PR pace for the 6 repeats.

Repeats:
3:03, 3:04, 3:05, 3:02, 3:04, 3:00

Stats - 8 miles
MHR - 161

Gym Day

Today I hit the gym for a run and weight training. I was a bit sore from yesterday's workout, but once I warmed up the kinks went away. I ran for 45 minutes on the treadmill and then hit the weights with a focus on my legs. I have added the rack squat to my regimen to strengthen my glutes and lower back. Those are the areas that plague me late in the season so I want to attack them now. I did some abs and back work at home with some light stretching. Good workout!

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

Mixed Workout

Today we met for early season circuit and core training. I have not been to any of these workouts yet this season, but actually looked forward to this one. They are not my favorite, but my body needs this work. We ran over the long way to AHS and then ran 5 laps, did one circuit, and then hit the big red square for balance and core drills. I really enjoyed it for a change.

Stats - 5.55 miles

Long Run

After a week away to take care of some personal stuff and Emma's graduation, I rejoined the group for our Saturday long run. We are back to the hills of for our long runs and my body felt it today. I haven't gone this long on the street or the hills in a long time. The group was large since all the fall groups are starting up. It was great to see some old friends and training partners from past marathons. The early weeks are always filled with lots of enthusiasm and excitement for the coming training season. As I have said in the past, the best part of doing the marathon is the journey to get there so fun times are ahead of us!

As for the run, it was a bit of a struggle, but I completed the full distance and had a great time along the way with my pace pod. Austin is in the middle of a huge heat wave which really sucks and took its toll today. We finished up with some strides and I called it a day.

Stats - 11.26 miles/1:39:44/8:51 pace
AHR - 139
MHR - 162

Easy Run at Home

Today was supposed to be my usual 8 miler with Wish, but neither of us was feeling so good so we did a couple of laps in the Circle Park for about 6 miles. I had some great spicy brisket tacos at Trudy's last night that did a number on my stomach. We encountered a couple of small snakes which was interesting. I am not a snake fan at all so I made big circles around them. Other than that it was a nice run.

Stats - 6.02 miles/54:11/8:59 pace
AHR - 136
MHR - 155

Emma's 5th Grade Graduation

Today my daughter Emma graduated from 5th grade at Clayton Elementary so no running for me. The graduation was a really nice ceremony with comments from our wonderful principal, Dr. Robinett, the lady the school was named after (Nan Clayton), and Mike Warren who is an anchor on the Fox channel here in Austin. He also has a son in Emma's class. They gave words of wisdom like, "smile every day and make someone else smile too." "When you become an adult make sure you have a set of Dr. Seuss books...they will save you $$ on therapy." "Surround yourself with positive people who appreciate you for you." The news anchor told his son and the class, "I don't want you to worry about anything...that's my responsibility." I don't know if the kids got it, but I sure appreciated it!

Needless to say it was an emotional event for me and Carla. It seems like just yesterday that she was a little bundle sleeping on my chest. I flashed back on all the little moments that we have seen with her through the past 11.5 years during the ceremony and also thought about all the things that she will experience going forward. We have been truly blessed with Emma and Caroline. I look forward to the rest of the journey!

Marathon Prep

Yesterday I was squeezed for time so I was only able to get in a short run prior to taking the girls to school. It was really hot and humid this AM. Austin is in the middle of a huge heatwave and are having record temps daily with no rain. I was feeling really sluggish after my hard run on Sunday and my awful diet this weekend.

Stats - 4.1 miles/35:57/8:46 pace

Elliptical/Run/Weights -
Today I started my pre-marathon training work. I did 20 minutes on the elliptical, ran for 45 minutes on the treadmill, and then worked on my legs and back in the weight area. I am really focusing on strengthening my quads, glutes, and lower back to avoid the problems I always have at the end of marathon season.

Stats - 5.28 miles/45:00/8:31 pace

Happy Running Anniversary to Me!!!

I haven't blogged since 4/4...no excuses, just very busy with other aspects of my life. I plan to blog more regularly as I begin preparing for the Dallas marathon in December. The first part of this year has been great for my running. I have been putting in some miles, but working hard when I want to and putting other things before running. I've had a few more beers, margaritas, good food and the funny thing is I have actually lost weight since the marathon in December. People always talk about work/life balance and I have found running/life balance...good stuff!!

Today is my 7 year running anniversary. I I can't believe I have been at it this long. I started walking the hills in Salem, Oregon where we lived back in June of 2001. I was about 65 pounds heavier and could barely walk a mile. I remember stopping at a running store in Portland and buying my first pair of Asics running shoes. I figured they would be tossed in the corner in a matter of weeks, but I changed my life and have never looked back.

I ran 8 miles today to commemorate my anniversary and think of all the people I have met, races I have run, and different cities I have run in. It is humbling to think back on all of it. Through today I have run 11,045 miles...back in June of 2001 I ran 14 miles (I didn't count my walking miles).

Thanks!!!

Stats - 8 miles/1:08:02/8:30 pace
MHR - 165
AHR - 146