Easy 10 Miler

Today we met for an easy 10 miler on the trail. There was a rely race last night and the Nike Human Race is tomorrow. We marathoners got caught in the middle so an easy trail run was the route for today. I ran with Anne, Brian, and Brad. I forgot my Garmin at home so I had no idea what our pace was like. We stopped for water at a couple of fountains and I have to thank the Rogue folks for the cold water stop under I-35. We seemed to pick up the pace near the end and I felt really good. We finished really early so we did an informal stretch before I hit the road.

I need to do a pace run either tomorrow or Monday so I will see how I feel in the AM before I make a call. I haven't been feeling well with a head cold and could use some extra sleep. Next week we start building mileage for Dallas with 16 miles on the schedule.

Stats - 10.11 miles/1:31:49/9:05 pace

Easy Run at Home

I woke up today with a bit of a head cold and sore throat, but went running anyway hoping to clear some of the gunk out on the run. I met Wish and opted for the 6 mile option which is running out of our neighborhood and doing two loops on the trail around the Circle C park. I was moving very slow at first, but once the muscles warmed up I started moving a bit smoother and faster. I did some stretching and ab work at home. I am looking forward to a day off tomorrow.

Stats - 6 miles/57:02/9:30 pace
AHR - 129
MHR - 151

Mile Repeats at Zilker

Today we met for mile repeats at Zilker. I was a little apprehensive about this workout today because my I pulled my calf the last time. I told myself to go out a little slower than last time to see how it felt. I started with a slow 7:34 on the first repeat. The second repeat had us reverse direction to go up the hill at Zilker. I really focused on high knees to get up the hill and not use my calf muscles. I think I was being lazy last time when I pulled my calf. I dropped the second one to 7:20, and did the last two in 7:10 and 7:09. I averaged 7:18 which wasn't bad. There is plenty of room for improvement, but the bottom line is I finished the workout and my legs felt really good.

Stats - 7.83 miles
MHR (during repeats) 167

Recovery Run

Today I met Amy and Marcy for a recovery run on the trail. I had a rough night of sleep, but still got up for the run. Now that the kids are back in school I can get back into a normal sleep routine. In the summer I kept getting up at different times and it really messes with my sleep rhythm. For the run we ran clockwise on the 7 mile loop in the dark. I was really being careful not to fall. We got water at Auditorium Shores and then Marcy peeled off at Congress Ave. Amy and I finished up and I headed to the gym for for some weight action. My legs felt pretty good and felt better after the gym. I am hoping my calf doesn't flare up during the mile repeats tomorrow. I am going to take it easy going up the hill this time and really focus on my form.

Stats - 6.92 miles/1:05:26/9:27 pace
AHR - 125
MHR - 149

Pace Run at Home

Today was the first day of school for the girls. I can't believe I have a 6th grader and a 4th grader. I had to skip the Gazelle workout so I could walk Emma halfway to her bus stop. Notice I said half way. It wouldn't be cool of me to walk her the whole way. I waited until the bus picked her up and then started running. I had a clear a tear or two away as I started out. My baby girl is growing up.

As for the rest of the run, I did about a 12 minute warm up and then did a 4 mile pace run up Escarpment and back. I ran a negative split uphill (8:02, 8:08, 7:51, 7:41) and averaged 7:55 which is good for this time in my training. The bad part was that my heart rate also increased significantly over the 4 miles and took awhile to drop down once I started my cool down run. It has to be the heat and humidity. I wish I would have had my heart rate monitor in SF last week to see how I did in the cooler weather. I did a 1.5 mile cool down and then did some stretching at home.

Stats - 6.88 miles
Pace run - 4.01 miles/31:48/7:55 pace
AHR - 150
MHR - 166

Back in Austin - LSR

After a couple of days rest, I met the group for a point to point14 miles. I was up most of the night with stomach issues, but wanted to get the run in so I got up. I rode up on Jay's bus to Gateway and ran with Brian and Rachel most of the way. It was great to see Rachel back after her 3 week injury hiatus. We ran a lot of the old Freescale marathon route which is mostly downhill and makes me wonder why they changed the course for the worse. I wasn't feeling so good, but stuck with it and didn't have to make any pit stops for my stomach. The water stops were perfect and the conversations were lively and funny. Rachel decided to run/walk the last couple of miles so Brian and I finished together. No fast finish today, but we got our miles in.

Stats - 14.22 miles/2:11:31/9:14 pace
AHR - 129
MHR - 147

Long Run in SF - Golden Gate Bridge

This morning I met one of my Sun buddies and one of the folks we work with at Intel for an early morning run. The goal was to run from our downtown hotel to the Golden Gate Bridge and back. We were thinking about a 12 mile run which is a good distance for mid-week. We started at 5:15AM and the weather was perfect in the mid 50s. I just had a t-shirt on and felt great. We cut down Market Street to the Embarcadero, into Fisherman's Wharf, through the Presidio, and into the national park where the Golden Gate Bridge is located. I was surprised by how flat the route was since we only hit a small hill in the Presidio and had a little climb on some stairs as we got up to the bridge. It was dark and foggy so I wasn't able to see too much on the way to the bridge. Once we got up onto the bridge it was very foggy and there was actually a mist that was landing on us. We got half way across the bridge and were already at 8 miles. We decided to turn around at that point and head back. The sun was starting to rise and the fog was burning off. We took a little bit different route back through the National Park. I could now see all the places we passed in the dark which were very nice. The Presidio and its homes were beautiful. I also saw Alcatraz Island as the fog was lifting off it. It is hard to imagine it being an actual prison. Fisherman's Wharf was coming to life and there were a bunch of runners on the Embarcadero. I wasn't feeling so good about 12 miles into the run, but got through it and it was a good training lesson. We got back into downtown and the hustle and bustle of everyone trying to get somewhere. We got within a few blocks of the hotel and walked the rest of the way. It was my longest run of the year and probably one of my most memorable runs.

I got back to my hotel, stretched and decided I needed to do some walking like I do after marathons. I put on some warm clothes and headed out for about 30 minutes. It was a great start to a great day in San Francisco. These types of runs are why I am a runner. Races and times are fun, but enjoying great company and scenery are what make it special.

This evening I decided to do something I have never done before. I rode a cable car from downtown to Fisherman's Wharf. I rode on the outside holding onto the handle. It reminded me of the old "Doris Day Show." (I know I am dating myself.)

Stats - 15.27 miles/2:19:11/9:06 pace

Gym run in SF

I got into San Francisco yesterday afternoon and had a nice early dinner at the Tadich Grill. I had a long day and was hoping to sleep well and get an outside run in this morning. Instead I woke up at 5:30 and couldn't go back to sleep. I looked outside and saw a dark, foggy morning and decided to hit the hotel gym. They had a nice treadmill so I did a 50 minute run and used a couple of the leg machines. I also did some stretching and ab work in my room.

The nice part about being in SF is that I am doing a lot of walking instead of dragging my rental car around. Hopefully this will offset the good food I have been enjoying.

Stats - 5.88 miles/50:00

Easy Run, Strides, and Drills

Today G surprised us with an easy workout. We were scheduled to do some repeats at Zilker, but instead did an easy 50 minute run followed by a bunch of strides, and drills at Auditorium Shores. I think it was for the benefit of the Chicago folks, but I was up for it since my calf is still bothering me.

Stats - 6.27 miles

Weekend Workouts

I actually worked out twice this weekend. After a 14+ miler yesterday I backed it up today with a gym workout. Yesterday's run went OK. Brian and I ran starting near Zilker Park, up Exposition, across 35th, and then up Shoal Creek and a turn around at Hanock. We finished with a reverse Scenic. I felt OK, but my left glute and right calf are still bothering me. I feel sore all the time which sucks, but I have to get used to it. I think I took too much time off from distance earlier in the year and now my body is just getting used to the longer distances. Courtney joined us for the last part of the run from the Rock back to Zilker. Brian and I hit the pool, with the newly engaged Alex, for about 10 minutes before they threw us out at 9AM. I don't get that policy at all.

Stats - 14.2 miles/2:11:24/9:15 pace
AHR - 133
MHR - 155

Last night I watched the women's marathon and got really motivated to take my training to another level. When I woke up today I decided to go to the gym on my day off. I rode the elliptical trainer for 20 minutes and then did my weight routine. I am going to qualify for Boston in December and need to start making the sacrifices to get there!

Easy Run at Home

I headed out for an easy run with Wish today which meant two laps around the park in Cirlcle C. The trail is nice, but very short. My calf has been feeling great with no pain until today. Right at the end of the first lap it started hurting again. It sucks! I usually add some mileage after I part with Wish, but I just headed home. I did some lunges and squats outside, and then some stretching and ab work.

Stats - 5.9 miles/52:08/8:50 pace

Mini MGP Run at Home

I had to miss the 800 workout this AM so that Carla could attend a class so I set up a mini MGP run today. I slept a bit later than my usual 5AM wakeup call after watching the Olympics late last night. Michael Phelps and the swimmers are amazing and I really feel for Alicia Sacramone who fell off the beam and then fell again during the floor routine. A couple of the Chinese kids looked the same physically as my 9 year old so I loved Marta Karoli's quote: "Well, I have no proof, but one of the little girls has a missing tooth," Karolyi said.

As for my run today I did a 1.5 mile warmup and then set out on a 3 mile pace run (8:00) up Escarpment. I ran a 7:57, 8:05, and finished up with a 7:50 for a 7:58 overall pace. On the negative side, I was maxed out my heart rate during the run and felt like total garbage during my cool down. I couldn't get my heart rate down without walking. I think part of it may have been the humidity, but also know I have a lot of work to do durin the next 18 weeks.

Stats - 6.51 miles
Pace run - 3 miles/23:53/7:58 pace
AHR - 152
MHR - 167

Recovery Run and Gym

So how about those Olympics last night? It was awesome to see the American swimmers sweep the gold and then watch the scrappy men's gymnastics team squeak out a bronze medal. I can't wait to see the track and field events and the marathon this Saturday (women) and next Saturday.

This AM I met Anne, Marcy, and Brian for a 7 mile recovery run at Lady Bird Lake. It was cloudy with a few flashes of lightning at the start. We had a few sprinkles which made it a bit more humid. They all did Wilke yesterday so I was the slacker. We had a nice run in the dark most of the way. There is nothing better than an early morning run on the trail. You get to see the skyline still lit up and then the sun rising.

I hit the gym on the way home and did my weight routine. I just love the squat rack and the seated leg press. All my back and glute pain disappeared after I was completed with those exercises. I did some ab work and stretched at home.

Stats - 6.94 miles/1:06:36/9:35 pace

Run at Home

Today was a scheduled day of hell at Wilke. Since I am still nursing my calf, I got a pass from coach G and ran at home. The goal was to run an hour and I wanted to get in at least 7 miles in that hour which is near an 8:30 pace. I ran north on Escarpment for 3.5 miles and turned around. I did that in about 30:45 which meant that I had to run home up the incline back to the house a bit faster. I was feeling good after two days off and I could barely feel anything in my calf...great news. I ran the last 3.5 miles faster than the first half and ran the last two miles in 8:11 and 8:07. That put me at a 59:34 total time. I have a long way to go to run 8:00 pace for an entire marathon, but the last two miles felt really good. I have 18 weeks to get ready and have a lot of work in front of me. It should be fun!

Stats - 7 miles/59:34/8:30 pace
AHR - 143
MHR - 164

8/08/08

I heard 8/08/08 is supposed to be a lucky day or something. That is why the Olympics started on 8/8 in Beijing. 8/8/08 was cool to me because I took the day to head to San Antonio with my family. First I met Brian for an early morning tour of Lady Bird Lake. We met at 6AM at the Rock and headed out for 12 miles of fun. The run was fun...seeing the sun rise and we had some good conversation to keep us going. We got to the far east part of the 10 mile loop and crossed under road for a little out and back of a mile to get us to 12 miles for the day. We were at the mercy of the warm water at the fountains, but it was bearable. There was no fast finish or anything...just a day of getting the miles in.

Stats - 12.2 miles/1:53:20/9:17 pace
AHR - 132
MHR - 152

As for San Antonio, we took the girls to Six Flags Fiesta Texas for a day of fun. Unfortunately the first roller coaster, the wooden "Rattler," kicked my ass and messed up my back. During one point, it whipped me and I felt like I was in a car wreck. I was pretty much done for the day. The girls rode more rides and we called it a day around 3PM since it was hotter than hell out there. We checked into the Westin La Cantera resort and enjoyed a nice couple of hours at the pool where I was able to down a couple of Tecate beers...my idea of fun! We hit Pappasito's for dinner and some Pacificos and then back to the room for some Olympic fun. On Saturday morning we spent about 3 hours at the pool before we took off. It was a nice little break.

Facebook

My company, Sun Microsystems, is big into social networking so I have a Facebook account where many of my online contacts are co-workers at Sun. I also have a few running buds, family, old co-worker friends, and some actual friends from high school. It is really nice to re-connect with people so the technology is awesome.

One of the people I reconnected with is a lady I knew in high school through one of my best friends. We hung out a bit as a group after high school and went our separate ways. This lady, Michelle, also has a blog and it is filled with great pictures and stories of her life in Bulgaria with her husband. While reading I got to a section called "Cancer" and my heart sank. It was her recap of how she put it into submission after almost a year of treatment which ended a couple of years ago. It still hits home when someone you know gets that crap and almost all of us have been touched by it. I don't really know where I am going with this, but I wanted to write about it. Love your family and friends...keep in touch!

Easy Run

I took Wednesday off to let my body get some rest and hopefully help my calf heal. Today I met Wish for an easy run. He is racing the Margarita Run tonight and I am going long tomorrow morning so we skipped the 8 mile route and did one loop in the park. I added on a little more to get to 6 miles for the day. The calf didn't feel too bad once it warmed up. I just need to keep an eye on it as my workouts and mileage get more intense.

Stats - 6.01 miles/54:59/9:09 pace

Recovery Day

Today I met the gang for an easy 7 miles on the trail. I was a bit groggy when I arrived at the Rock and grabbed the wrong keys so I locked myself out of my car...not a good start to the day. We headed out counter-clockwise, hit the water at Auditorium Shores, and then Anne peeled off at Congress. We were moving kind of slow and got passed by Mayor Wynn coming back into the Rock. Nice to see him out exercising. I hope he can steer our City Council towards a nice resolution regarding closing our streets for foot races. My calf felt the best it has since I hurt it so I hope that means it is getting better.

I called home so Carla could bring me my keys and did some stretching while I waited. We are expecting some nice rain from TS Eduoard...hopefully it actually comes to Austin. The 100 degrees are getting old.

Stats - 6.87 miles/1:05:15/9:29 pace

Circuit/Dallas Marathon Kickoff

After a nice day it is back to it with a day of Circuit training. Today marks the official start of Dallas marathon training so it is kind of like back to school day. I am not usually a fan of circuit, but my calf is still hurting so I am glad we don't have an intense workout today that will stress it. I did 4 circuits and then we did the red square torture session. Those exercises are really hard, but really help our strength. We finished with fast feet and some chanting and called it a day. We took the long way home which should be easy, but we were moving a bit slow after the session.

Stats - 5.7 miles

Saturday Long Run

Today was another long run. The Chicago group is up to 20 miles now, but our goal was to do 14. We won't start building mileage for Chicago until mid-September. The route was to go up Exposition to 35th, and then do an almost loop of the ATT marathon course. Brian and I split off from our usual group after about 2 miles and then were joined by a newbie named Wes who is training for his 2nd marathon in San Antonio. We missed the first water stop, but got some on Bull Creek and continued the run. I wasn't feeling so good due to a really sore calf and the heat. It was one of those days where you just want to get it over with. We were passed by the fast folks near the UT intramural fields and continued on. We must have missed the last water stop or beat Gilbert there so we settled for some very warm water at a fountain in front of the capitol. We finished off on the trail with another water stop at Auditorium shores. I didn't have a kick in me today so I didn't do a fast finish.

I tried to do some strides when we got back to the park, but my calf was really tight so I bailed. I saw Dr. Laurie and she did some active release on my calf. It hurt like hell, but will hopefully help me out. We were surprised by a visit from our old friend Henry. He was visiting from his little south pacific island and stopped by to say hi. It was a nice surprise!

After some light stretching I hit Barton Springs with Anne which really felt good on the legs.

Stats - 14.35 miles/2:13:28/9:18 pace
AHR - 137
MHR - 161