2009 Capital 10K

Today was one of the best races I have ever run. It wasn't a PR day, but I had a race plan and ran it perfectly. I am still trying to master the art of running a 10k. It is a weird distance since you don't really need to pace for distance like a half or marathon and you can't go all out like in a 5k. The Statesman course is also very hilly up front so you have to get through the hills in good shape before dropping the bomb on the last 3 miles of the course. The weather was perfect for a 10k. It would have been a warm marathon day, but it was cool and clear with very little wind.

Brian and I ran the entire race together. We both had our good and bad spots, but only finished a second apart. Have a racing partner really helped me during the rough patches. The goal for the first 3 miles was to be in the 7:15 range. We went 7:15, 7:12, 7:21...right on target. The goal for the last 3 miles was to run around 7:00 pace. We dropped the pace for that segment to ran 6:58, 6:55, 6:59, and covered the last .2 at 6:17 pace. The training I have been doing on my own has paid off and has given me a nice mental break from getting up at 5:00AM every day.

Race Stats - 10k/44:21/7:09 pace
Overall Finish 438/6649
Age 40-44 Finish 52/429

Easy Run in West Austin

Today I did my pre-race run in west Austin. Caroline had a 10AM game so I got her to Bridgepoint and then took for a 30 minute run. I ran through a really nice neighborhood off of 360 and then through the St. Stephens Campus. It was kind of hilly, but a nice little run.

Stats - 3.26 miles/27:55/8:34 pace

Longer Cruise Through SW Austin

I ran the usual 8 miler through SW Austin. We had some nice thunderstorms last night so it was cool, damp and kind of foggy this morning. I just ran in a t-shirt and felt great. I was worried that my legs have been feeling dead the last couple of days, but they felt good today. I need to figure out my strategy for the next couple of days since I really want to race hard on Sunday at the Cap 10k.

I did some abs and back work once I got home. I gained a pound over the week. It must be the Pacificos in my fridge. I better finish them before next week!

Stats - 8.16 miles/1:11:26/8:45 pace

Rants and Raves for 3/25/09

• Congrats to Valerie Bertinelli for losing 50 pounds and getting back into her bikini. She was on a poster in my room as a teen and she looks great at 48. It shows what hard work and diet can do for you.
  

• Props to my Arizona Wildcats for making the Sweet 16 in the NCAA tournament. I thought they would beat Utah, but what a great surprise to play Cleveland State in the second round instead of Wake Forest. Here is hoping they can continue the magic against Louisville on Friday night. Bear Down!

• Snakes...not a fan. As I mentioned in my post yesterday it is spring in Austin and that means snakes coming out. Our neighbor had a huge rat snake in their backyard...not cool. Hopefully they stay away from my yard!

• I have been a huge ER fan since the show started in 1994. This season has been great with all of the old characters coming back for cameo appearances. You watch a show for that long and think about what has transpired in your own life during the same amount of time...good times!

• More TV...for those of you that don't watch Friday Night Lights you are missing out. This is a great show filmed right here in Austin. This is in its third season and the best on so far.

• Movies...I read that Zac Effron pulled out of the Footloose remake. I hope the whole film goes away. That movie is a classic and is one of my favorite genre flicks. You just don't remake a good flick like that. Willie Wonka was a classic from when I was a kid and the Johnny Depp version was just plain scary.

• Political comment of the week: Republicans need to start coming up with some new ideas to help out our country other than hoping that President Obama and his policies fail. What a crappy strategy. You don't have anything of your own to share so you sit on the sidelines and bitch. Too bad all these politicians don't work for real companies where an attitude like that will get your butt thrown to the curb.
  

Long Fartleks at Arbor Trail

Today I did fartleks at Arbor Trail. I was going to do the usual 1 on 1 off routine, but decided to change to doing .25 mile on and 1 minute off. I ran a 1.5 mile warm up and then did 8 sets followed by about a 1.3 mile cool down. I really love this little trail, but am getting tired of it. I think it may be time to sprinkle in some Gazelle workouts here and there. I am feeling really tired so I skipped the weights today.

I can't believe it is almost April which means only two months until I start training for my next marathon!

Stats - 5.64 miles/47:01/8:20 pace

Easy Recovery Run

Since it is a race week we skipped the "Wish" long workout for some easy miles in the Circle C Park. My legs are a bit tired after the great week of work I had last week so this was a welcome change. Running through the park is a bit more tricky now since the snakes are starting to surface. Spring is wonderful in Austin, but the snakes coming out sucks!

Stats - 6.1 miles/54:20/8:54 pace

Mile Repeats at Arbor Trail

I hit my new workout spot again today for some mile repeats. I want this week to be kind of a down week since the Cap 10k is on Sunday so I only did 3 repeats. I did a 1.5 mile warm up and then got into the repeats with two minutes rest in between. My splits were 7:20, 7:08, 7:15. My legs didn't feel so good today, but my times were a lot better than when I did these two weeks ago. I finished up with about a mile cool down and the hit the gym for my weight and ab routine.

Stats - 5.75 miles

Long Run

Today I met my running buds for a 12+ miler that encompassed the Cap 10K course and the lollipop loop. We started out really slow with a 10:30 first mile and I decided to pick it up. One of my new goals for marathon training is to run my long runs within 30 seconds of my MGP. I don't think I stress myself enough during my long runs and just die on race day. Once I picked it up, it was me, Brian, and Marcy. Marcy dropped off at the first water stop and Brian and I finished by ourselves. It was a really solid run through some hilly areas of Austin and I felt stronger than I have in a long time. I think the work I am putting in at the gym is really paying off.

Stats - 12.34 miles/1:46:14/8:36 pace

Cross Train Day

Today I hit the gym for my Friday cross training day. I rode the elliptical trainer for 45 minutes and then hit the weights. I followed that up with some light stretching, abs, and back work. Another good day at the gym!

Moderate Run at Home

I started a little later than usual today so I did a planned 45 minute run. I ran out to Slaughter and then looped around Kiker. I felt really good and ran at nice pace for a recovery run. I think all my extra work is paying off. I only wish I would have worked this hard prior to my two marathons. I am looking forward to some nice times in my 5ks and 10ks in the coming weeks.

Stats -5.55 miles/46:37/8:24 pace

800s at Arbor Trail

Today I headed out for 800s at the Arbor Trail. This place is so convenient. I can get in my workout and then go lift afterward right across the street. The trail is also a lot less abuse on my body which is nice. I did about a mile and a half warm up and then did 5x800 with a goal of 2:00 in between. I was faster with each repeat which was nice. The rest period was a bit off because I was running with Wish and he had some different reference points than the trusty Garmin.

Splits - 3:30, 3:28, 3:26, 3:23, 3:20 - Average - 3:25

This set was about 10 seconds overall average faster than right before the marathon. I guess my extra work in the past month is paying off. I am excited to see how it translates to the Cap 10k in a couple of weeks.

I did my weight routine, abs/back, and then stretched. It was a really good workout.

Stats - 6.38 miles

Wish Workout

Today was my second attempt at the "Wish" workout and I did a lot better. We ran easy for about 6.3 miles and then ran about 1.5 miles at moderate pace on a farm road across from Circle C. I ran at about a 7:48 pace for that segment. We crossed back into Circle C and took off for the last part of the workout. Wish still dropped me, but I ran these miles in 7:14 and 7:13 which is about 30 seconds faster than last week. I used the remaining part of the run (.8 miles) as a cool down.

Stats - 10.37 miles/1:28:26/8:31 pace

Weekly Rants and Raves

Below are just some random thoughts that I am going to start posting weekly along with my running log.

• Congratulations to the Arizona Wildcats for making the NCAA Mens Basketball Tournament for the 25th year in a row. They started their run while I was still in college at Arizona. I know a lot of people are complaining that they got in, but they have an awesome resume and have an awesome story since they are on their 3rd coach in 3 years.

• Congratulations to my daughter Emma who was accepted into one of the local Austin magnet schools for next year.
  

• I don't understand why some Governors who are interested in the Presidency in 2012 are using stimulus money as a political weapon. Their states need the money and it is ridiculous. Texas' Governor Perry is one of those guys. I have met the man a few times and like that he is one us runners here in Austin, but shunning money that can assist people out of work in Texas is just plain dumb.

• I can't believe it is already spring break. It seems like we were just celebrating Christmas. Speaking of Christmas, NCAA Tournament time is my second "most wonderful time of the year." I am glued to the TV all 4 weekends.

• I went to see the movie Watchmen last weekend. What a piece of crap. I slept through half of it and after leaving was asking what did I miss. Since the Witch Mountain movie was number one this past weekend I guess other people agree with me.
  

• I am loving the NetFlix service. The movies get here quickly and you don't have to deal with the tools at the video stores. We just watched Recount with Kevin Spacey. What a really good movie. It is about how George Bush and his cronies stole the 2000 election in Florida. I wonder how different things would be now if Gore had actually been sworn in as President after he won the election.

• One last political statement...Dick Cheney, go back to Wyoming and die. You are a tool and no one gives a crap what you think. You are a sicko!

Have a great week!

1000s at Arbor Trail

Today I ran at Arbor Trail again and did 4x1000s. I did a one lap warm up and then started my 1000s with a two minute rest in between. It was kind of cool to just keep looping this trail as I did them instead of walking around for two minutes like we do on the track or at Zilker. My splits were 4:22, 4:29, 4:25, 4:19. My second repeat was a little long. I didn't set the auto lap for .62 so I had to eyeball my watch. I did about a 10 minute cool down and then headed into the gym to lift weights. I also stretched and did some ab/back work. I am feeling really good!

Stats - 5.75 miles

Catch Up - Week of 3/9 - 3/14

3/9 - Mile Repeats at Arbor Trail
Today I did mile repeats at the little trail that runs around Costco and Chuy's in SW Austin. The trail is about 1.4 miles and is really convenient since it is across the street from 24 Hour Fitness. I warmed up for about 15 minutes and then set out. I did 4x1 Mile with 2 minutes rest in between. My splits were 7:35, 7:32, 7:28, 7:18. I did a mile cool down and headed to the gym to lift; both arms and legs.
Stats - 6.7 miles

3/10 - Wish Workout in Circle C
I am going to start calling this the Wish workout since I try and run it with Wish until he drops me. We start out by running about 6 miles easy. We follow that with a mile at moderate pace, with a little jog in between. Then we take off for the remainder of the run at a fast pace; about 2.5 - 3 miles with a little cool down at the end. I did the moderate part OK, but died on the fast pace piece. I lost Wish and took a shorter route home. My fast miles were in the 7:40 range, so not so fast. I did about a half mile cool down. This is definitely something I can improve on.
Stats - 9.45 miles/1:22:24/8:43 overall pace

3/11 - Treadmill Run
The cold front and rain moved in this AM, so I ran on the treadmill. I did 4x4 minute fartleks during a 50 minute run. I varied the speed in the 7:00 range so it was a good workout. I followed that by weights and abs.
Stats - 6.15 miles/50:00/8:08 pace

3/12 - Easy Run in SW Austin
I ran my usual 8+ mile route in SW Austin with Wish. It was raining and cold and I was soaked to the bone. I haven't been this wet or cold in a long time. This drought Austin is in has us spoiled. I got home and hopped directly into the shower to get warm. I was glad I went out and ran today...mental toughness.
Stats - 8.5 miles/1:14:54/8:48 pace

3/13 - Crosstraining and Weights
Today I hit the gym for 45 minutes on the elliptical and weights. I am really enjoying this crosstraining day instead of taking a day off. I think it will help me lose weight and make me stronger since I will be running my long Saturday runs a little more tired.

3/14 - Long Run
I met Marcy, Brian, and Anne for a Scenic tour. It's been a long time since did this run and it was nice to do it with friends. We did the usual scenic route and then came back via Pecos. It was still cold outside, but nice weather for a run. This is probably our last really cold morning until next winter. We did a couple of strides and then I headed home.
Stats - 11.34 miles/1:38:57/8:41 pace

Long Running...and Falling

Today I met my gal pals for a new run. The route was a 12 miler that was a counter-clockwise version of the Austin Marathon. After the marathon I was thinking that running this direction may be easier, but I was wrong. We were climbing pretty steadily until we turned off the course at 38th street. We were able to enjoy the rolling hills of Exposition which is my least favorite running stretch in Austin. Along Lake Austin boulevard I took another tumble. A guy was running with his dog on a leash that was extended too long. When I was trying to figure out how not to get tripped by the damn dog, I caught a raised sidewalk lip and went down hard. The only good thing was that I only ripped open my perpetual "falling" scar. I got more bruised up this time, but all in all I don't feel too bad. I really have to focus on picking up my feet. I cleaned up a little bit at the rock and then finished up on the trail. I struggled a bit, but it was my longest run since the marathon and it was warm and humid. It's good to be back!

Stats - 12.25 miles/1:50:43/9:02 pace

Friday Gym Workout

I changed my 24 Hour Fitness membership from a T/Th/Weekend to a M/W/F/S set up. This will allow me to stay committed to my gym time and all me to workout on my usual Friday rest day without running. I plan to hit the Gazelle workouts on M/W and then hit the gym on the way home to lift. T/Th will be recovery runs in the neighborhood and Friday will be elliptical/weights days. I think the extra workout day will help me with my weight loss goals as well.

For today I rode the elliptical trainer for 45 minutes and then an upper body workout. I will start hitting the leg machines next week since I will be 3 weeks post marathon.

8 Mile Loop in South Austin

I got back into my normal routine today and met Wish for an 8 mile loop in SW Austin. My legs were not moving at all when I left the house was a bad sign for the run. I felt better once we started, but about halfway through the run I was pooped. I think it could be the speed work I did yesterday. It was also windy as hell (getting really old). I struggled through the rest of the run and once Wish peeled off I walked a bit before jogging home.

Stats - 8.01 miles/1:10:26/8:47 pace

10x400 at Home

Caroline was sick today so I had to do my workout from home. I did a 1.5 mile warm up out to Escarpment and Slaughter and on my way marked out a .25 mile stretch of road. G's workout said to do sets of 5 with time in between. I opted for 10 in a row with a minute rest in between. I started out and didn't do so well. It has been a long time since I did speed work. The first 5 were in the low 1:40s and the last 5 were in the 1:30s for an average of 1:39. The times weren't the best, but at least I know where I am at the start of the spring season. There is plenty of room for improvement!

Splits-

01:43.9

01:44.0

01:41.7

01:42.2

01:41.4

01:37.5

01:35.0

01:38.9

01:39.6

01:33.1

Stats - 6 miles

Gym Workout

Today I was a bit pressed for time so I did a modified fat burner workout. I did 30 minutes on the elliptical machine followed by an upper body weight workout. I also did some reps on the calf machine. I followed that with a 30 minute treadmill run.

I am thinking I will be returning to the Gazelles tomorrow morning to start getting ready for a couple of 10Ks and 5Ks that I am planning on running in the next few months.

Running stats - 3.5 miles/30:00/8:34 pace

Birthday Run

Yep, today is my birthday, 44. It sounds old, but I feel great. My Mom and Dad are in town and we have had a really great time so far. Last night was a meat fest at The Salt Lick. I ate way too much and didn't sleep too well. Carla helped me sleep in this AM so I headed out for my birthday run at around 8:30. It was a beautiful morning and I just wanted to run. I headed north on Escarpment out of the neighborhood and just kept going. I ended up doing my 8 mile route and felt great. It is the longest I have run since the marathon and I was really enjoying it. I didn't feel too tired until the end and that was probably due to my diet over the past couple of days.

I took the day off from work and I had a great birthday thanks to my wonderful family!

Stats - 8.12 miles/1:10:13/8:39 pace