Gym Workout

I hit the gym for my usual Tuesday workout. I ran first and then hit the weights. I really don't enjoy lifting at all, but I know it helps me and should do it more often. I do enjoy the people watching though...all shapes and sizes. I am glad that there aren't many muscle heads at the 24 Hour Fitness I go to. I can use the rack for my squats and not have to deal with them.

Stats - 6.01 miles/52:00/8:39 pace

I ended up with 188 miles for the month which is my largest total for the year. The next couple of months should go over 200 and then a down month in December when I am going to rest!

3/7 Pace Run

Today was our second pace run in preparation for Dallas. G suggested a 5/5, but since we already did a 3/7 last time we decided to do a 3/7 again today. We did the 3 mile warm up at around 10:00 pace and then took off in the dark for the 7 mile run. It is really hard to see in some parts of the trail and I was trying not to fall down. One of tribe took a hard fall under I-35 and I really felt bad for him. I had a slow first mile two weeks ago so I was sure to get off faster this time. My first two miles were 8:06 and 7:58. We stopped for water under the bridge and took off again. The sun was coming up so it was a lot easier to see the last 5 miles. I ran an 8:10 for mile 3 and then picked up from there. I felt like I was in a good groove until the last mile when I really had to focus to keep it going. The last 4 miles were 7:50, 7:42, 7:30, and 7:40. I felt really good and my confidence continues to build. I knocked 58 seconds off my time from two weeks ago which makes me really happy.

Stats - 10.12 miles

Pace Run Stats - 7.12 mils/55:53/7:51 pace
AHR - 152
MHR - 162

Long Run Through the Hills

Today we hit the hills of west Austin for our back down week. The schedule called for 14 miles, but we only went back down to 16. We went up Scenic to Mt. Bonnell and then went up Mt. Barker for some additional miles. The view from the top were awesome as the sun was rising. There are some beautiful homes up there. We did reverse Scenic coming back except we went across Enfield to Exposition on the way back. I had a good run, but wasn't feeling 100%. I was expecting my stomach to blow, but was very happy that it never did. I picked up the pace a little over the last two miles (8:08, 8:21), but it wasn't really a fast finish day with all the hills. My average heart rate was really low which means I am in really good cardio shape and can push the pace and still be in a good HR range. I had to run to Caroline's soccer game so I missed stretching.

Stats - 16 miles/2:28:30/9:16 pace
AHR - 128
MHR - 157

Easy Run at Home

I got hit with food poisoning or a stomach bug on Wednesday night so I wasn't able to stick to my schedule and run on Thursday morning. I was feeling better on Friday so I joined Wish for an easy run through Circle C and through the park. We did two laps on the trail and then headed back. I felt OK and my stomach held together.

Stats - 6.01 miles/56:03/9:19 pace

800s at AHS

Today we did 800s on the track. The last time we did these I could only do 6 and didn't feel so good. Today I felt really strong the whole time and had a nice average of 3:22. Since these are the "Yasso" type 800s I like that I was pretty consistent in my times. (3:31, 3:23, 3:19, 3:21, 3:22, 3:24, 3:22, 3:13) We had a nice size group and the only negative was having to run through the sprinklers. Usually this would be a nice thing to cool us off, but they were pointed weird and it was puddling in one area of the track and I took a couple of direct hits to the head. Today was a really good confidence builder for me and I am going to build on it.

Stats - 8.33 miles
MHR - 169 (During last repeat)

UTEP Fans

This is video is from the UT vs. UTEP football game. Got to love those El Pasoans!

Gym Workout

Caroline wasn't feeling well last night and hindered our sleep again so I got a late start today. I hit the gym for a 45 minute run followed by weights. It was a quickie, but I got the miles in and felt really good. I did some ab/back work at home and stretched a bit.

With less than 12 weeks to go I am feeling really good. I just need to work on my diet a bit and stay healthy.

Stats - 5.5 miles/47:00/8:33 pace

Hill Workout

Today we met for a workout at Spring Creek Hill. This hill is a lot longer than Wilke and is a gradual increase with a big bump a the end. We did 5 uphill, 3 backward, and then 3 sprints. I felt good throughout the workout which was great after 18 miles on Saturday.

Stats - 7.97 miles

Weekend Running

On Saturday we jumped up to 18 mile for Dallas. It was a point t point run from 183/Spicewood Springs back to RunTex using the old Freescale course. I would give anything to run a marathon on that course again. The one time it was a marathon I ran a 3:30 in terrible conditions. As for yesterday's run it went really well. My stomach held together, we had great water stops and I had a fun group to run with. For nutrition my plan was to eat an Accel Gel every 6 miles. I ended up eating the first one at 7 miles and the next one around mile 14. I wasn't really paying attention today, but need to do it right in two weeks when we jump to 20. I think I could have gone faster given my low average heart rate, but since this is my longest run of the year 8:45 was a good average pace. We did pick it up over the last couple of miles going 8:08 and 7:36.

Stats - 18.04 miles/2:37:56/8:45 pace
AHR - 132
MHR - 156

This morning I ran with Carla while the girls biked. I ran really easy for almost 3 miles to get the blood blowing after yesterday's run. I was really stiff to start, but felt really good at the finish.

Stats - 2.92 miles/33:29/11:29 pace

Nice Run at Home

Wish and I did our usual 8 miler down in SW Austin today and it went a lot better than yesterday. My legs didn't feel as dead as yesterday and Wish has a way of pulling me along so I don't totally slack. I think these Thursday runs really helped me last season so I look forward to them. The weather was awesome again this morning which really helps. All of Austin hopes the weather will stick, but it is too early for this to stick. I am hoping the really hot weather we had this summer will translate into a colder winter. The run went really well. I stretched and did some ab/back work when I got home. I skipped the gym since we jump up to 18 miles on Saturday.

Stats - 8.15 miles/1:11:31/8:46 pace
AHR - 133
MHR - 152

Rough Morning

I had a rough go this morning. The plan was fartleks on the 7 mile loop on the lake. My legs felt dead this morning and I didn't sleep well last night. I kept up with the group for the two mile warm up, but quickly got left behind once the 2/1 fartleks began. I played a game of chase with the group until I gave up and ran at a steady pace. I jumped in with another group for a couple of sets, but was pretty much done when I got near the tennis courts at AHS. My stomach started acting up there so I made a pit stop and then finished the last two miles. I ran straight to my car and went home...not a good day, but at least I got my miles in.

Stats - 7.06 miles/1:04:32/9:08 pace
AHR - 134
MHR - 167

Treadmill Run and Weights

This morning I hit the gym for an hour run and weights. Carla had another sub gig so I stuck around to help out with the kids instead of hitting the trail early with my peeps. I didn't sleep well last night and my legs felt dead from the pace run yesterday. I started out at around a 9:00 pace and then as the legs warmed up I sped up the treadmill. An hour on that thing sucks, but at least they have TVs and lots of people watching. It is funny what people do on the machines and what they wear...to each his own I guess. Once I was done with the run I did some ab/back work and then headed downstairs to lift weights. I did not want to lift, but pushed myself and got through all my exercises.

Stats - 6.77 miles/60:00/8:52 pace

New Political BLOG

I kind of wantto do a separation of "church and state" and create a separate political BLOG. I know some folks read my blog just to read about running and training and I don't want to bore them with my political commentary. So for those of you that want to read my political rants, please go to my new blog, One Man's Political View.

Thanks,

Frank

First Dallas Pace Run

Today we met for our first pace run of the Dallas Marathon training season. The task was a 3 mile warm up followed by a 7 mile pace run. G said to run comfortably since this was our first one. My goal was to go sub 8:00 pace comfortably. We did the 3 mile warm up kind of slow at a 9:45 pace. I reset my watch and we were off. The first mile was a bit slow at 8:29, but we got progressively faster after that with the group taking turns at the front. I stopped for water under I-35 and took off again. I skipped the last water stop at the Rock and focused on finishing strong. I was tired, but running well. I ended up running almost all of the 7 miles faster which was really encouraging for 13 weeks out. I still have a lot of room to improve before 12/14.

Mile Splits - 8:29, 8:05, 8:13, 7:52, 7:50, 7:42, 7:36

Stats - 7.13 miles/56:51/7:58 pace
AHR - 150
MHR - 161

Friday LSR

Since Hurricane Ike was supposed to hit Austin with heavy rain and winds this morning a group of us did our long run yesterday. As it has happened with every tropical storm this summer we didn't get jack for rain. Poor Houston got nailed with a direct hit. It was really hard watching a place where we lived for 7 years and Caroline was born get devastated. We have many friends there still and some family so I pray everyone is OK.

As for the run there was a decent group of us that did a run from RunTex to Mt. Bonnell and back. I was a bit tired after a hard week of training and an 8 miler on Thursday. All of us had a blast during the run and we even had some drinks along the way courtesy of Marcy and Brian. That is the beauty of my running buds. We are always looking out for each other and taking care of each other as we go through our running and our daily lives. The pace for the day was slower than last week, but it was a warmer more humid day and we ran a very hilly course.

It was nice to get the run out of the way on Friday even though the storm didn't come to fruition in Austin. I was able to enjoy a few beers with my neighbors last night and not suffer this AM.

Stats - 14 miles/2:09:17/9:14 pace
AHR - 135
MHR - 161

Run at Home

We have another Hurricane coming our way so it looks like we are running long tomorrow instead of Friday. I still met Wish for our 8 mile route of SW Austin. I feel like I am a bit behind schedule and want to keep working hard and not pulling back since the race is 3 months away now. I was a bit sore from the tempo race, but Wish kept us on task and we had a really good run. I did some stretching and some ab and back work when I was finished.

Stats - 8.20 miles/1:11:47/8:45 pace
AHR - 137
MHR - 161

Tempo Run

Today we met for the dreaded tempo run. I have not done one of these in a very long time and was not looking forward to this workout in the dark. We did a 1.75 mile warm up and then I lined up for the "race." I had no idea what to expect, but knew I had to run a bit slower so I wouldn't fall down in the dark. I stayed with Brian through the first two miles and ran a 7:41 and 7:39. Brian pulled away at Lou Neff point and then I was just trying to hang on and do a negative split. I finished strong with a 7:28 third mile and a 7:07 for the last part of the route. I was hurting, but think I could have gone faster in the light. Overall a good day and I know where I am with 3 months to go.

Stats - 6.29 miles
Tempo Race Stats - 3.96 miles/29:57/7:33 pace
AHR - 158
MHR - 169

Gym Workout

I helped get the kids off to school this AM so I missed doing the recovery run with the group early this morning. I hit the gym for an hour+ of cardio and then worked on my legs. I rode the elliptical trainer for 20 minutes and then ran for another 45 minutes. I was feeling tired after Wilke yesterday, but the elliptical really loosened up my muscles. I need to try and get on that machine the day after our really long runs to get the blood flowing and muscles loose. I did some stretching, ab, and back work at home to close out the morning of exercise.

I am feeling good and looking forward to some longer runs in the coming weeks.

Stats - 5.38 miles/46:00/8:33 pace

Wilke!

I am going to start adding some political commentary to my posts until the election. There are just some funny cartoons and videos going around. My view will be "slightly" slanted to the left, but since Gilbert says I lean that way when I run...what the hell? The cartoon about McCain/Palin was in the Arizona Republic today. Who is actually driving that nightmare ticket? The paper has a great cartoonist named Steve Benson. I also saw the Bill Maher show on Friday night. He had another take on Palin's "difference between a soccer Mom and a pit bull. He said, "there is one more difference...you can neuter a Pit Bull." Ouch!!!

As for my workout today, we met for a few ascents of Wilke. I haven't been in awhile and it is like riding a bike...one that is a bitch to ride. G sent us for 7 ascents, 3 backward and 3 strides. G corrected my form going backwards which really made my quads burn, but took the pressure off my calves which was much appreciated. It was a great workout!

Stats - 6.1 miles

Week Recap 9/1 - 9/6

I had a really busy week for a short week so I didn't have time to blog this week. It was an interesting week for the race for to be President. Most people that know me well know that I am big Obama supporter and can't stand what our current regime has done to our country. I am just praying that we don't have to endure four more years of this crap...enough said!

As for my running I was fighting a cold most of the week so I opted for extra sleep and skipped a workout on Tuesday. We ramped up to 16 miles on Saturday which was nice.

Monday - 9/1
I did a quick 5 miler in the neighborhood after a good night of sleep.
Stats - 5.1 miles/44:48/8:45 pace
AHR - 140
MHR - 155

Wednesday - 9/3
Gilbert called an audible today. Instead of a 4 mile tempo, we did circuit. We ran the long way to get to AHS to add some mileage. We also did some hopping and fast feet once we were done.
Stats - 6.35 miles

Thursday - 9/4
I met Wish today and the weather was awesome. It was dry with temps in the upper 60s. We decided to take advantage of it and run an 8 mile loop. Politics ruled the chatter. It's a good thing we are on the same side. I was a bit sore from circuit so I appreciated Wish pushing the pace a bit with me.
Stats - 8.2 Miles/1:11:50/8:45 pace
AHR - 137
MHR - 159

Saturday - 9/6
Today the Dallas crew bumped up to 16 miles. We ran the Grove loop and added on a few miles by running up the MoPac frontage road to Enfield and then back to the trail via Exposition. There was a good group with us most of the time, but I spent most of the day with Brian, Rachel, and Lisa. The cooler weather and flat route made it a really nice confidence builder after all the nasty mornings we have had this summer. Brian and I picked it up a bit for the last 3 miles and had a nice average for the 16.

We did some strides when we got back and started the stretching. About halfway through I stared getting bit by ants so I bailed. There was a guy from Falke, a German clothing company, who gave us presentation on some new, awesome, technical clothing. I was lucky to be a model and got to keep a nice running shirt. I think everyone received something that attended the prezo.

Stats - 16.03 miles/2:22:19/8:52 pace
AHR - 136
MHR - 161