Living and Running with Joy!

Back to Blogging

2011-01-05T12:50:00.000-06:00

I last blogged in December of 2009. My BLOG was becoming more of a training diary than actual writing about life and running. One of my "resolutions" for 2011 was to write more so I decided to restart this blog and write at least once a week about life, running, or whatever moves me a the time. I am now tracking my running on http://www.dailymile.com/ which is a really nice, easy to use tool.

More to come...

8 Miler in SW Austin

2009-12-17T13:37:00.002-06:00

I received my official Dr's clearance to run yesterday. He said the toe is healing fine and was shocked at how much I have been running. This morning I met Wish for a route we haven't done in a long time an 8 mile loop in SW Austin. It was cold and rainy...felt just like my time in Oregon. Thank God I live in Austin now! I felt good during the run, but started to get really cold right at th end. I feel good now, just tired after my first full week of mileage since I broke my toe.

800s at AHS

2009-12-16T13:35:00.000-06:00

On another very cold morning I met the group for 800s at AHS. The goal was 4 - 8 depending on your race goals and etc. I was thinking 4 since this is my first real week back. I ended up doing 5 although at a slower pace than I normally do these. Still lots of work to do!

Recovery Run

2009-12-15T11:58:00.002-06:00

I met Wish for a recovery run in Circle C today. We did a couple of loops in the park and then added some mileage in the south part of the neighborhood. Another cold front blew in so the temperature was dropping and it was windy. The cedar pollen is back so I had to find my Flonase to battle this year's pollen. I felt good after yesterday's workout, but my foot feels a bit more sore after running.

Hill Repeats at Spring Hill

2009-12-14T10:59:00.002-06:00

Today I met the group for hill repeats at Spring Hill. We jogged over from Runtex and the goal was 3-6 repeats plus a few backward and some sprints up the steep part. I was thinking 3-4 and skipping the backward and sprints due to my foot. I ended doing 6 with Rachel and felt winded, but good. I hit the gym on the way home for some weights.

Saturday long Run

2009-12-12T19:07:00.002-06:00

I met the group today for a kind of new course. We ran scenic and then headed east on Enfield to run the reverse Cap 10k course. The run was nice, but a bit too much sidewalk and trees to contend with. I felt really good until my stomach blew up again. I need to eat better and prep for long runs better. I did a few strides when I got back to Runtex and called it a day.

Treadmill Run and Weights

2009-12-11T19:05:00.002-06:00

I took my rest day early yesterday so I could run on the treadmill again. My toe feels better, but the softer surface helps. I ran 5.25 miles/45 minutes and then lifted. It was a good workout prior to tomorrow's long run.

Gym Run and Weights

2009-12-09T07:06:00.002-06:00

I got up this morning drove to RunTex for some speed work, got out of my car, the cold wind hit me, and I got back in my car and drove to the gym. I ran 5.25 miles over 45 minutes on the treadmill and then lifted.

After Sunday's disaster at Decker, my Austin marathon plans are done. I am going to get back in shape to run a great 3M as well as the Austin half marathon next year. I haven't had a PR at any distance since 2007 so the goal for 2010 is to get at least one.

2009 Decker Half Marathon

2009-12-06T13:08:00.004-06:00

Today I ran the Decker Half Marathon. It was brutal day to say the least. Decker usually has weird weather and today was no different. I was cold and drizzly throughout the whole race...very miserable conditions. I met Rachel for a two mile warm up and then changed into shorts and put on my bib to get ready for the race. People came out of the Expo center building with about 5 minutes until the race started...smart!

As for the race, I found out I am in terrible shape and ran my slowest ever half marathon by 2 minutes. I started out OK, but had to stop to pee and things got worse after that. My stomach acted up so I slowed to the 9:00 range during miles 9 and 10. I finally pulled over and spent about 5 minutes in the can...not cool since that was the difference in my personal worst half marathon. Since I was a bit lighter I finished with some miles in the 8:30 range. My limited running over the past 4 weeks caught up with me. I am not sure what my next move is as far as this season goes. I don't think I can effectively run the marathon since it is only two months away. I may switch to the Half Distance Challenge and focus on a fast time at 3M. My foot held up really well...probably because my feet were cold and wet which may have numbed it. Anyway, I survived and got another half marathon on my running resume.

Fartleks on the Trail

2009-12-02T09:14:00.002-06:00

Today I rolled out of my warm bed for some early fartleks with the group on the trail. It was nice to be back in some form and the trail was good for my foot. I dropped in with Chris and the middle group and was able to keep contact with them until the Rock. I can't believe how my conditioning has gone away in just 3 weeks. I stopped for water at the Rock and then did a consistent pace cool down from there. I was happy with the effort and am good to go for Decker on Sunday. I am excited because I haven't run the full race since 2006 due to running the Dallas marathon.

Blog Catchup

2009-12-01T10:32:00.002-06:00

I have some catching up to do after spending a few days in Dallas last week for the holiday.

Friday - 11/27
I have been resting my broken toe since Monday so today I hit the gym for 30 minutes on the elliptical trainer and some weight lifting. I ate and drank too much in Dallas so the 30 minutes was kind of rough, but enough since I have a long run tomorrow.

Saturday - 11/28
The group ran the Grove loop today. My foot felt a lot better after the rest and the soft trail was really good for me. I cut off at the Pfluger bridge with Anne to get to a bit over 10 miles. I felt good, but was a bit fatigued.

Monday - 11/30
I planned to run on the treadmill today, but my trial Mizunos felt weird on my toe after about .25 miles so I switched to the elliptical trainer. I rode for an hour and felt good, but tired. I did some arm weights and called it a day.

Tuesday - 12/1
I can't believe it is already December...about 2.5 months before the Austin marathon and I am nowhere near where I would like to be. I am hoping to just get through the Decker half marathon this Sunday in one piece. For today I met Wish for a run through the Circle C golf course. It was nice and soft on the grass and dirt, but way muddy. We had to stop and clean our shoes off a couple of times. I ran almost 6 miles and felt pretty good. The toe is healing, but still feels weird and a little numb on one side. Hopefully that goes away soon.

Easy Run on the Trail

2009-11-23T16:19:00.003-06:00

This morning I met Anne for an easy 7 on the trail. I have to say the last day has sucked as far as the "toe." Running 13.5 on Saturday really messed me up. I have a huge blister on the "toe" foot and my other leg has some pains in weird places. I think it is all from my new gait which favors my left foot. I did OK today, but decided that I am going to take the rest of the week off and hope to run long on Saturday. I should have done this last week, but you know how us runners are...never want to stop. I am hoping I can still run Decker on 12/6 even if I have to run/walk just so I can stay in the Distance Challenge. The marathon is still TBD, but I know I won't be able to run it as strong as I would like if I still do it.

Anyway, Happy Thanksgiving!

Trip to Mt. Bonnell

2009-11-21T13:00:00.002-06:00

Today I attempted to run 14 miles round trip to Mt. Bonnell and back. I felt good for the first couple of miles on the trail, but my toe pain caused me to shift my gait a bit. I started to feel it through the scenic portion of the run and my running mates went ahead of me. I made it to the top of Mt. Bonnell, but the way down really hurt. The pressure of my foot sliding forward and against the shoe really sucked. I had to stop a few times on the way back to stretch my left leg and rotate my ankle. I developed a big blister on my big toe on the same foot as the broken toe. It shows how much I was favoring it. I ran really slow the last 5 miles and finished up on the north side of the trail so I could cut a little mileage. It was a really long day, but I got the miles in. Hopefully I didn't damage the toe more. I may take it really easy this week and see if that helps. I just need to keep my long runs going if I have any hope of running the marathon in February.

Easy Run at Home

2009-11-19T12:59:00.000-06:00

Today I did a loop in the park with Wish. My toe is feeling a lot better and I just have to get used to the pain so I don't screw up my gait. Still shooting for 14 miles on Saturday after a day off tomorrow.

Another Elliptical Trip

2009-11-18T14:48:00.002-06:00

I went the safe direction today and rode the elliptical trainer for 50 minutes today. I followed that with some weights and stretching. My toe feels a lot better and after a short run tomorrow I hope to be able to run at least 14 miles on Saturday. The issue is my gait and not so much the toe. Hopefully I can figure it out before Saturday.

Easy Run at Home

2009-11-17T09:49:00.002-06:00

I met Wish this morning for another "toe" test. Winter has returned and it was 39 degrees at the start. It was awesome running weather...two days too late for the San Antonio marathon runners. We did one loop around the park and headed back home. My foot felt a lot better this time. I iced it when I got home just for security reasons. Running on the toe is causing me to change my gait which concerns me. I have to really focus on trying to keep it normal.

Back to the Gym

2009-11-16T10:27:00.002-06:00

My foot swelled up a bit after I ran yesterday so I went to the gym this morning and rode the elliptical trainer for 50 minutes. I am trying to be patient, but not being able to run just sucks. I think I am going to take it conservatively this week and hopefully make my long run on Saturday. The long term goal is to finish the Distance Challenge and the next race is the Decker Half Marathon on 12/6.

Easy Run

2009-11-15T14:37:00.003-06:00

After church this morning I went for a brief loop around the school and back home. The distance was only 3 miles. My foot hurt, but not too bad. The issue was my gait was off and my leg started to hurt. I must be compensating for the pain and not running correctly. There was no swelling when I got home so I am going to try and make the Gazelle workouts this week and go on easy recovery runs on Tuesday and Thursday.

Gym Workout

2009-11-13T11:18:00.002-06:00

I was able to get my running shoes on this AM so I went to the gym for some time on the elliptical trainer. I did 30 minutes and then lifted some weights. I didn't want to push it. The swelling is going down and the bruising is setting in. I am hoping that is a good sign. I am hoping to run sometime next week.

Broken Toe

2009-11-12T10:09:00.001-06:00

I am in day two of my broken toe so no running to report. I hope to be able to get a shoe on tomorrow so I can go to they gym and abuse myself on the elliptical trainer. It is feeling better so I am hopeful that I can run next week sometime.

Recovery Run

2009-11-10T16:05:00.002-06:00

After resting yesterday I ran 6 miles from home this morning. My legs felt good after Sunday's longer mileage and race. I know I have a lot of work to do before 2/14 and am eager to plow into it.

2009 Race for the Water 10 Miler and Pre Race Run

2009-11-08T14:02:00.002-06:00

I got up early this AM to meet Brian for the Gazelle Run for the Water which is the race for Gilbert's foundation. It has become one of the my favorite races of the year and very popular here in Austin. The beneficiary is a great cause and it is great to see Gilbert be very successful with this race.

We started the morning with a 6 mile out and back on the trail. The trail was barren and kind of spooky with the fog. It was a kind of warm, humid morning which sucks for racing. We took about 55 minutes and were back in time to change, hit the potties, and take in some nutrition and fluids. The 10 mile race went OK for me. I was starting to feel tired by mile 4 and we still had some hills left. I just kept pacing and got through it. Once we got out of the hills and onto Lake Austin Boulevard I picked it up a bit. I actually ran the first and last mile at the same pace, 7:47. Everyone seemed to have a good day which was great. I definitely have some work ahead of me if I have any chance of running an 8:00 pace for the marathon in February.

Easy Pre Race Run at Home

2009-11-07T14:00:00.002-06:00

Today I ran easy for 4 miles just to warm up so I could stretch when I got home. Tomorrow is the 3rd race in the Distance Challenge and I am treating it as my long run by running 6 miles prior to the race. We are already building mileage and up to 16 miles. I haven't run that far in a long time.

Run in Circle C Park

2009-11-05T16:00:00.002-06:00

Today I met Wish for a couple of loops in the Circle C park. It was an other great morning. We must be due for some rain soon! I was trying out a new pair of Mizuno Wave Inspire 5 shoes. They felt really good and were a lot lighter than my current Asics GT2130s. I have been wearing Asics for most of my years running so it was weird wearing something else.

Fartleks at Lady Bird Lake

2009-11-04T14:07:00.002-06:00

I met the group for fartleks at Lady Bird Lake. I am not sure how many we were supposed to do. I opted for 13 sets of 1 minute on/off. I hung with the main group until the Rock and then jogged back. I felt pretty good and it was another perfect morning.

Long Recovery Run

2009-11-03T14:06:00.003-06:00

Today I met With for an 8 mile recovery run from home. The morning was great and once we got started I felt really good. I didn't have too much soreness from the mile repeats yesterday and my back is starting to feel much better.

Mile Repeats at Zilker

2009-11-02T15:35:00.002-06:00

After a couple of days off to get back on my normal schedule and a couple of Halloween parties this weekend, it was time to get up early and get back to marathon training. We met for mile repeats at Zilker. I started out with the faster group and got dropped so I finished my last 3 repeats with the next group. It was a great workout.

Friday Long Run

2009-10-30T09:30:00.003-05:00

This morning I met Amy, Brian, and Marcy for another Friday long run. It was a great morning for a run, cool and clear. My back bothered me the whole run. My chiropractor said it would be sore for a couple of days and it definitely did bother me. My legs are feeling good and I am looking forward to The Run for the Water race next weekend.

800s at Austin High

2009-10-28T13:36:00.000-05:00

Today I met the Gazelles for 800s at Austin High. I did 6 repeats and called it a day. I was very happy to average 3:28 for the set which is below my goal of 3:30. My back is still jacked up from the fall last week and I am going to see my chiropractor tomorrow.

Run Around Lady Bird Lake

2009-10-27T13:06:00.001-05:00

I had a much better run today around Lady Bird Lake. I felt a lot better and the morning was just wonderful. There is nothing like a run on a cool, clear fall day.

Very Short Run

2009-10-26T11:38:00.003-05:00

I got up early today to go to the Gazelles workout, but it was raining and lightning out so I got back in bed. I went to 24 hour fitness a bit later to run there, but got dizzy on the treadmill and called it a day after a little over 2 miles. Not sure what is up...hopefully it is just some fatigue.

Sunday Run

2009-10-25T12:50:00.002-05:00

I am adjusting my schedule by a day this week and running long again next Friday so I ran a recovery run this morning. I ran on Escarpment for a bit over six miles. My body feels a little out of whack from the fall on Friday. I may need to go see my chiropractor to tweak my back.

Friday Long Run

2009-10-23T14:55:00.003-05:00

Today I met Brian for a run on the 10 mile loop plus a mile out and back near the Longhorn Dam. I felt good until I took a tumble under I-35. RunFar was hosting a 5k for some convention on the trail. It was still dark and I moved over for their runners. Unfortunately for me it was under the bridge where the curb was and I clipped it. As I was getting it together Brian warned another lady, but it was too late and she tumbled as well. That area is unsafe and someone needs to paint the curb a bright, reflective cover so we don't hit it.

8+ Miles from Home

2009-10-22T16:16:00.003-05:00

Today I met Wish for the 8+ mile route we did in the spring. Now that the heat seems to be gone we can actually run 8 miles without suffering too much. It was raining for part of the run, but then tapered off for a clear morning.

I'm Back! Week One of Austin Marathon Training

2009-10-21T09:54:00.005-05:00

After a multiple month hiatus from blogging, I am going to track my progress as I participate in the 09/10 Distance Challenge. I know I hate the Austin Marathon, but after missing the fall marathons this year, I just want to run one that is close to home where my family can come watch. My posts will be very short with workouts and times.

The first official race was this past Sunday, the IBM 10k. I ran a 47:04 which isn't bad since I have been sick for about 3 weeks and my training has been spotty.

This morning's workout was the dreaded 4 mile tempo run in the dark. I ran a 31:29 which was a personal worst, but gives me a starting point for this season.

Gym Run and Weights

2009-06-24T12:05:00.003-05:00

I was out with my cousin watching the Longhorns play in the College World Series last night so I didn't get up for the Gazelles workout. I hit the gym instead for a quick run and weights. I got a bad treadmill which kept pausing on me which sucked and when I switched machines my stomach blew up so it was a very short run for me today. I did get in my full weight and ab workout which was good.

Stats - 4 miles/35:00/8:45 pace

Cruise through Circle C

2009-06-23T15:12:00.002-05:00

Today was a another warm weather morning in Austin, but at least there was a little breeze out there today. Since school is out, we were able to do a loop around Kiker without much traffic and then hit the park for another loop. I am feeling weird and slow at the beginning of the run and then once I get warmed up I really feel like I could run a lot longer than the 6 miles I ran today. I guess it is a function of water availability because it is just too hot to go more than 5 or 6 miles without water. I am hoping this bodes well for the longer runs beyond 14 miles this summer and for the marathon in October.

Stats - 6.05 miles/53:04/8:46 pace

Lunch with Teacher

2009-06-22T16:04:00.003-05:00

Today I had the opportunity to have lunch with one of my two favorite teachers from my second high school, Deer Valley High School in Glendale, Arizona. It turns out I was in one of Mrs. Cota's first full time teaching classes 28 years ago...yes I am that old! She retired in May and is out here visiting her son and grandson...two very cool dudes and another area where she did great!

I was in her American history class and she was one of those rare teachers that went way above and beyond the call. She made class fun by adding many outside things to class. It wasn't go read the book and take a test. She made it fun and it took time and effort to make it happen for us. Now that I am a parent, I really appreciate all of her efforts when I probably didn't so much back then. My 90 minutes with her today brought back some very good memories.

Thank you Mrs. Cota for all you did for all the students that passed through your doors at Deer Valley High School!

Monday Gazelle Torture Session

2009-06-22T15:54:00.002-05:00

Today was my last Monday torture session as we head into the meat of fall marathon season. I wanted to get up early and workout with the group so I could catch the end of the US Open. I was talking to G so I had to run over to AHS by myself. I went the long way, did a couple of sets of circuit and did most of the core workout. Some of that stuff just plain hurts my back. We finished with some jumping and fast feet. I know I complain about torture Mondays, but it was fun!

Stats - 5.76 miles

First Visit to "Mountain Bonnell" this Season

2009-06-20T15:03:00.002-05:00

Today we made our first visit to Mt. Bonnell of the fall season. I haven't slept too well the last two nights so I didn't know what to expect today. I think I am used to the heat now, but lack of sleep just plain sucks. I started out with my group and we started out slower than we have been going. I tried to push the pace a little, but wasn't feeling up to it. We were able to get by "Wicki" on Pecos and head on up to Mt. Bonnell. I went up pretty slow and it was the slowest mile of the 14 at 9:32. I got water at the top and headed down. I left my mates and was on my own most of the rest of the run. I ran with Paul (bearded guy) and Mike Andrus for a bit and chased Alex for the last few miles. Although my pace was below my goal of 8:30 for long runs this summer, I ran a nice negative split and ran my fastest miles at the end. Miles 11 - 14 were 8:25, 8:08, 8:20, and 8:13 for the last .93 miles.

I had to run off to get to the girl's swim meet so I skipped the strides and stretching. I am definitely paying for it now with some major soreness.

Stats - 13.92 miles/2:00:09/8:37 pace

8+ Miler

2009-06-18T14:59:00.001-05:00

I ran my usual 8 miler with Wish today. My legs were a bit heavy from the 400s yesterday, but I got stronger as the run went on. We stopped for water at Dick Nichols park on the way back. It was a good recovery run.

Stats - 8.23 miles/1:12:06/8:45 pace

16x400 at AHS

2009-06-17T14:37:00.002-05:00

Today we met for 400s at Austin High School. I parked at AHS so I could make a quick escape afterward. I did about a 2.5 mile warm up with Anne toward Runtex until we hit the group coming our way. We did our drills and it was time to run. The goal was 16 at 10k pace. I started with the fast group, but they rolled out at a lot faster. I stuck to my 10k pace which is around 7:00 per mile and translates to around a 1:45 for a 400. I stayed with my steady pace throughout the workout and felt like I could do more so I was successful. I averaged 1:44 for all 16 with a slow one of 1:45 and a fast one of 1:34. I did a 1.5 mile cool down with Brian and called it a day.

Stats - 9.01 miles

Loops in Circle C

2009-06-16T14:35:00.002-05:00

Today I did a couple of different loops in Circle C with the goal of hitting around 6 miles. The hot weather isn't going anywhere and it was brutal again this morning. I ran the first loop around Kiker and then stopped back at the house for some water. I picked up Caroline who rode her bike with me for the second loop around Clayton.

Stats - 6.25 miles/53:03/8:29 pace

Treadmill Run and Weights

2009-06-15T17:50:00.003-05:00

I had a rough night of sleep so I slept a little later and ran at the gym today. I ran for 52 minutes and then hit the weights for full sets for both my arms and legs. I finished up with abs and stretching. I felt really strong and plan on hitting the gym all the way up to race day. I really think it is helping with my long runs.

Stats - 6.06 miles/52:00/8:25 pace

Saturday Long Run

2009-06-13T17:41:00.001-05:00

I took yesterday off since I am still trying to get rid of this cold I have. I slept in a little which really helped after Thursday's run. It was another muggy morning in Austin. Today's route was Grove which is not my favorite, but not bad since I am still not 100%. I started out with Anne and she dropped off on Riverside before we got to Grove. I thought I someone would catch me at the first water stop and then again after I had to stop for a pee break, but no one came up on me. I was passed by some faster groups and could see a group ahead of me. I stopped for water at the power plant and ate my one Accel Gel. I took off again on my own and had to stop before the HS for a carb adjustment...still on one came up on me. I kept going and finally started to feel the heat the last couple of miles. I was able to carry a nice pace throughout the whole run and even had a sub 8:00 mile in the middle of the run. When I got back I found out that some folks cut across on the Pfluger bridge due to the heat. Anne and Rachel finished a bit after me, but did the whole run which was great. I did a couple of strides and called it a day. Another solid long run. I hope I can keep my goal of sub 8:30 long runs even when we get up to 22 miles.

I was able to finally meet little John Wilson when Brian brought him by in the stroller...a very cute and cool kid!

Stats - 13.36 miles/1:51:05/8:18 pace

Run in SW Austin

2009-06-11T17:38:00.002-05:00

Today I met Wish for the usual 8 miler out of Circle C and around the neighborhood that borders to the north. I am slowly feeling better, but today was really warm and muggy. We stopped for water at the park on Beckett when we normally don't stop at all. I walked a bit after I Wish dropped off just to get my heart rate down. Not a big deal, just making sure I don't over do it.

Stats - 7.82 miles/1:07:33/8:38 pace

700s at AHS

2009-06-10T15:57:00.002-05:00

I got back to the Gazelles this morning after missing the last two workouts and Saturday's long run. I am feeling better, but am still coughing up stuff. The weather was the worst it has been all summer this morning. I think it was in the high 70s with major humidity. I was having enough issues with my breathing and the think air didn't help at all.

The workout was another weird distance to work on form before we get serious in July. The goal was 6x700 at about 70%. I started out with the lead group, but soon dropped back with Rachel. I just didn't have the wind and my legs were really sore from some soccer drills I did with Caroline yesterday. Note to self: NO more lateral workouts like I did when I was on the basketball and tennis teams in high school. My body is primed to only go forward! Back to the workout, the main group went out way too fast and that was the fastest of the 6. We settled into a nice rhythm for the next 4 and did the last one a little quicker. It was one of those days where you just want to get done in one piece. I ran back with Rachel and Brad and stopped at the gym for weights, stretching and abs on the way home.

Splits -3:05, 3:16, 3:16, 3:18, 3:16, 3:10 - 3:14 average

Stats - 6.73 miles

Run Through Circle C

2009-06-09T12:41:00.002-05:00

Since school is out we took a different route for today's run. We looped around Kiker and then hit the park for a loop before returning back home. I am feeling better, but still had some congestion which hampered my breathing a bit. I am definitely past the worst part and just need to get my aerobic capacity back.

Austin is definitely back into a summer weather pattern with no rain in sight. I swear we are becoming Arizona with a bit more humidity.

Stats - 6.5 miles/56:43/8:43 pace

Back to Running

2009-06-08T14:35:00.003-05:00

After resting on Friday, Saturday, and Sunday I hit the gym for a 50 minute run. I have had a sinus infection or something for almost the past week. I missed my Gazelle workout last Wednesday and my long run on Saturday. I am feelng better, but my equilibrium is a bit off and I still have some congestion. I opted for sleep this AM and hit the gym for the run and did my leg weights. I was pretty much wiped out after that and called it a day. I did some ab work at home and some stretching. Hopefully the worst is behind me. I really need to jump back into my Portland training.

Stats - 5.8 miles/50:00/8:37 pace

8+ Miler in SW Austin

2009-06-04T14:36:00.002-05:00

Today is the first day of summer vacation for the family so I had to get up before everyone and sneak out of the house. My cold is still hanging in strong, but I felt like running. I ran my normal 8 miler and spent the first half emptying out my head. I usually have this crap in January so I am not happy at all! The nice part of the run today was that is was abnormally cool this AM. I also crossed over 13,000 miles today. I have tracked every mile I have run since 6/1/01 so hitting 13,000 is pretty cool. I stretched when I got home and my body is now feeling the effort...I need sleep.

Stats - 8.1 miles/1:08:48/8:29 pace

Elliptical and Weights

2009-06-03T15:16:00.001-05:00

I am still battling a summer cold. There is nothing worse than feeling bad when you can't get under the blankets and sleep. I blew off the 5AM alarm and slept until 6:30. I went to the gym to try and sweat it out by doing 45 minutes on the elliptical trainer and then my weight and ab workout. I felt a bit better after the workout. Hopefully this passes quickly.

Recovery in Circle C

2009-06-02T14:08:00.002-05:00

I was feeling crappy last night, but got up and ran today anyway. I met Wish for a couple of loops in the Circle C Park and back home. My legs were a bit stiff from Circuit yesterday, but they felt great after the run.

I am starting to scope flights and hotels for my trip to Oregon in October. It is all part of the process and excitement of marathon training. It is going to be a long hard summer, but I am sure the journey will be fun.

One other note. My goal of losing 18 pounds and getting to 190 by 6/1...didn't happen. Although I worked hard at the gym and averaged about 40 miles a week March - May, I over indulged in the beverages and food. No biggie. My target is about 10 pounds now which I can do over the summer.

Stats - 6.05 miles/53:15/8:48 pace

Happy Anniversary to Me and 15th Marathon Kick Off Day!

2009-06-01T15:42:00.002-05:00

Today is my 8th running anniversary! I started my path to healthiness and marathons on 6/1/2001. It has changed my life forever. I have run 14 marathons and finished 13 of them. I have also run numerous half marathons, 10ks, 8ks, 5ks, and even some mile races. I have run 12,983 miles since 6/1/01 which is pretty amazing since I was was way overweight and totally out of shape back then. I have met many people and made great friends along this journey. Thank you all!

Portland Marathon training kickoff
Today is the official first day of training for my 15th marathon. I plan to run the Portland Marathon on 10/4 in Portland, Oregon. I ran my first marathon there 7 years ago. It will be nice to qualify for Boston where I ran my first race. We did a circuit workout today and I felt good. I ran the long warmup and cool down for some good mileage along with some good strength exercises.

Stats - 6.58 miles

May Summary

2009-05-31T15:41:00.002-05:00

I returned to the Gazelles this month and made it to 3 of the 4 Gilbert Monday torture sessions. The one I skipped was on Memorial Day when I opted to sleep in. I ended the month with 155.95 miles and am ready for Portland Marathon training to start on 6/1.

April Mileage Summary

2009-04-30T15:39:00.001-05:00

I finished April with 141.64 miles. I continue to do well with my gym workouts and feel great.

4/13 - 4/19 Workout Summary

2009-04-18T14:25:00.001-05:00

Monday, April 13 - Treadmill Run and Weights
I hit the treadmill for my cardio workout and then hit the weights. I also did some ab work and stretched.
Stats - 6.11 miles/51:00/8:21 pace

Tuesday, April 14 - Recovery Run Through Circle C
Today was another "over the river and through the woods" run with Wish. We run through some woods and the Circle C golf course on this run. It really slows me down, but kind of nice to see some new terrain.
Stats - 8.75 miles/1:17:56/8:54 pace

Wednesday, April 15 - 800s at Arbor Trail
I wanted to get some speed work in this week since my next race is in about 10 days. I did 6x800 at Arbor Trail. I ran a little faster than two weeks averaging about a second faster. I felt pretty good. Splits - 3:31, 3:35, 3:31, 3:34, 3:35, 3:27
Stats - 7 miles/57:59/8:17 overall pace

Thursday, April 16 - Recovery Run
I ran a shorter recovery run today with couple of loops around the park and then some additional mileage in the neighborhood.
Stats - 7.01 miles/1:01:10/8:43 pace

Friday, April 17 - Crosstrain/Weights
There were big thunderstorms hitting Austin this morning so I cut my workout short to avoid any potential hail. I rode the elliptical trainer for 30 minutes, lifted weights, and did my abs and stretching at home.

Saturday, April 18 - Medium, Hard Run
Today I did what I haven't done in a long time. I think I have slept-in two Saturdays in the last year. The forecasters predicted big storms for Saturday morning so I just turned off the alarm. I got a little extra sleep and hit the roads around 9AM. I decided to run 10 miles and run faster than I have the fast few Saturdays. I ran north on Escarpment to William Cannon, turned around to Convict Hill, left to Beckett to Slaughter, right to Slaughter, left to highway 45, and back home. It was a hilly, but great workout and I ran it well.
Stats - 10.01 miles/1:21:14/8:07 pace

4/6 - 4/11 Workout Summary

2009-04-11T13:49:00.000-05:00

Monday, April 6 - Treadmill Run and Weights
Today was kind of cold out and I didn't feel like bundling up so I hit the treadmill. I did an on the fly fartlek workout. I did a 2 mile warmup, 2.25 miles at 7:30 pace, .75 mile at 7:15 pace, and a mile cool down. I followed that up with a weight workout, abs, and stretching.
Stats - 6 miles/48:20/8:03 pace

Tuesday, April 7 - Run Through Circle C
I ran through Circle C, the Circle C golf course, and out onto a farm road with Wish today. Most of this route is part of the 10 mile "Wish" workout, but I wasn't up for running it hard. We still covered good mileage at a good clip.
Stats - 8.65 miles/1:14:50/8:39 pace

Wednesday, April 8 - Crosstrain and Weights
My legs were feeling heavy and I am overall feeling very tired. I think I may be doing too much so I decided to pass on the running and hit the elliptical for 45 minutes followed by weights, abs, and stretching. It was a nice break.

Thursday, April 9 - Moderate Run
I ran by myself today so decided to run ~10k at little faster pace than recovery pace. I did an out and back north on Escarpment. I ran each mile faster except for one and felt good.
Stats - 6.36 miles/52:24/8:14 pace

Saturday, April 11 - Long Run
Today we did a combo route of the 7 mile loop on the trail and the lollipop loop to finish. We ran at a faster pace again and it felt great. I ran the last 3 miles in 7:56, 8:03, 7:51.
Stats - 11.82 miles/1:38:21/8:19 pace

3/30 - 4/4 Workout Summary

2009-04-04T13:31:00.002-05:00

Monday, March 30 - Cross Train/Weights
Since it was the day after the race I hit the elliptical trainer for 45 minutes and lifted weights. I felt good, but tired after a hard effort yesterday.

Tuesday, March 31 - Easy Run
My legs felt worse today so I just ran a couple of easy loops in the park with Wish.
Stats - 6.04 miles

Wednesday, April 1 - 800s at Arbor Trail
I went back to speed work today and did 6x800 at Arbor trail. I wasn't as fast as I ran a couple of weeks ago, but still decent times for this time of year. Splits - 3:31, 3:35, 3:31, 3:34, 3:35, 3:27 - 3:32 average.
Stats - 6.52 miles

Thursday, April 2 - Recovery Run in SW Austin
I ran my usual 8 mile route with Wish today. We ran at a nice clip for a recovery run.
Stats - 8.2 mils/1:10:24/8:35 pace

Friday, April 3 - Crosstrain/Weights
I hit the gym for 45 minutes on the elliptical trainer plus weights.

Saturday, April 4 - Long Run
Today we ran part of the Austin marathon course and then hit Pecos on the return. I wanted to start testing my theory of running long runs closer to my 8:00 MGP pace and did it during today's run. We tend to start out really slow and then finish fast, but the marathon is about even splits and negative splits are really difficult...especially large ones. The first mile was at almost 10:00 so I pushed it after that. By mile 4 I was in the low 8:40 range and still ended up running the last 3 miles in 8:15, 8:06, 7:52. It was a great run!
Stats - 12.68 miles/1:48:57/8:35 pace

2009 Capital 10K

2009-03-29T13:16:00.000-05:00

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

2009-03-28T13:12:00.001-05:00

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

2009-03-26T15:03:00.002-05:00

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

2009-03-25T15:54:00.006-05:00

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

2009-03-25T15:46:00.002-05:00

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

2009-03-24T15:51:00.002-05:00

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

2009-03-23T15:42:00.002-05:00

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

2009-03-21T15:28:00.002-05:00

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

2009-03-20T19:23:00.003-05:00

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

2009-03-19T19:19:00.002-05:00

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

2009-03-18T16:36:00.002-05:00

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

2009-03-17T13:48:00.003-05:00

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

2009-03-16T15:50:00.001-05:00

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

2009-03-16T13:42:00.002-05:00

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

2009-03-14T13:14:00.000-05:00

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

2009-03-07T11:59:00.000-06:00

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

2009-03-06T13:17:00.002-06:00

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

2009-03-05T13:12:00.002-06:00

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

2009-03-04T16:11:00.003-06:00

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

2009-03-03T16:44:00.003-06:00

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

2009-03-02T16:36:00.003-06:00

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

Saturday Treadmill Run

2009-02-28T16:33:00.003-06:00

It is a soccer tournament weekend for Caroline so I had to find an early time to run. My initial plan was to run with the group, but a front came through and all I could hear was the wind all night. The last place I wanted to run was in the wind so I opted for the gym and the treadmill. I got a little extra sleep and had exactly one hour at the gym. I jumped on the treadmill and suffered through 7.1 miles. It actually wasn't that bad, but I would always rather run 7 miles around LB Lake.

Stats - 7.1 miles/60:30/8:31 pace

Thursday Fat Burner

2009-02-26T16:30:00.002-06:00

Today I hit the gym for another fat burner workout. I rode the elliptical trainer for an hour and then lifted weights for my upper body. I followed that up with 20 minutes on the treadmill. It is weird how dead you legs feel after a rest period.

I am down 1.5 pounds from last Thursday.

Running stats - 2.3 miles/20 minutes

Run in the Hood

2009-02-25T15:17:00.002-06:00

Today I went for another run in Circle C. I wanted to get out for 45 minutes like Monday. I walked Emma to her bus stop and then took off...or at least tried. My legs felt like big bags of cement. I guess my legs are still tired from the marathon. I took it easy and ran through the park to get off the street. I encountered some dumb ass dogs off their leash, but didn't went past them without any incident. I picked it up on the way back so I could get under 9:00 pace. I am going to do another fat burner workout tomorrow and then hopefully get to run with the group on Saturday.

Stats - 5.23 miles/46:49/8:57 pace

Weight Burner Workout

2009-02-24T10:46:00.004-06:00

Today I hit the gym hard. I need to get ahead of my weight gain. I actually gained half a pound this past week. I figured that was from a night at Eddie V's on Saturday. I have to admit I love to eat and my plate never goes to the sink with any food on it. I learned not to waste food as a kid, but as an adult it haunts me.

For today's workout I rode the elliptical trainer for an hour, lifted upper body weights, and then ran for 20 minutes. I was exhausted at the end which feels great. I need to keep up this kind of double workout until I get near my weight goal of 190 by 6/1.

Running Stats - 2.25 miles/20 minutes

Back to Running

2009-02-23T10:56:00.002-06:00

Today I went out for a regular run for the first time since the marathon. My legs feel good except for some slight pain in my right calf. That calf has bothered me since I tweaked last May. I am watching it closely. I did a big loop of Circle C and it wasn't easy. I still really enjoyed the time on the road and to getting back to my normal routine.

Stats - 5.07 miles/45:31/8:58 pace

Fun Day with Marathon Kids

2009-02-21T10:52:00.002-06:00

Today Emma and I volunteered at the Marathon Kids final mile in Austin. I am challenging myself to give back and do more volunteer work and Emma loves doing it as well. Emma and I were assigned to the medals area which meant that were able to give out medals to the kids after they crossed the finish line. It was a great experience. Those kids were so excited to get the medal after running 26.2 miles over the past 5 months. We worked both sessions and then helped tear down the event. It was a great experience!

Easy Run

2009-02-20T10:51:00.002-06:00

Today I headed out with Carla for an easy run in the neighborhood. The goal was to run very easy for 30 minutes. It was a nice run and Carla actually left me at home for another 3 miles. She is doing great!

Stats - 2.92 miles/33:06/11:20 pace

Marathon Recovery Day 4

2009-02-19T15:05:00.003-06:00

Today I hit the gym again for some cross training and upper body weights. I rode the elliptical trainer for 45 minutes easy and then did an upper body weight workout. I am feeling good other than a really sore right calf. Hopefully that will go away soon. Tomorrow I plan on doing some easy running for 20 minutes and then rest on Saturday.

Marathon Recovery Days 1 - 3

2009-02-18T16:39:00.002-06:00

I woke up Monday pretty sore. I had a hard time sleeping because my legs were throbbing so bad. The course tore up my quads really bad and I could definitely feel them last night. I got up and walked for about 30 minutes and covered 2 miles. My legs felt better once I warmed up, but stiffened quickly when I got home.

Tuesday -
I woke up today and felt like hitting the gym. I rode the recumbent bike for 10 minutes and then rode the elliptical trainer for 30 minutes. I also lifted upper body weights. I guess I am punishing myself for getting heavy and not sticking with my weight routine prior to Dallas. I also really felt like exercising and the upper body is the only part of me that doesn't hurt.

Wednesday -
I met Wish and walked for about an hour and 15 minutes. We covered 3.8 miles and I jogged the last half mile back to the house. I felt pretty good and my legs don't feel as sore today.

2009 Austin Marathon

2009-02-15T16:19:00.001-06:00

The 2009 Austin marathon was a tough race to say the least. The course is hard and it feels like you are climbing no matter where you are. My training and diet from Dallas in December to now hasn't been the best and for the marathon you get out what you put in so my 3:58:21 time was about right.

I met Brian and Carrie at the Runtex annex around 5:45 in the morning. We hung out and got ready to run. We headed over to the start line around 6:30 and it wasn't too crowded around the 3:30 pace group. My garbage bag/Gatorade bottle bathroom worked like a charm. Especially since the race started 15 minutes late.

Brian and I stuck to our race plan for the first part of the race which meant going slower than 8:00 pace up the hills and faster down the hills. We were ahead of plan for the first 7-8 miles and then started to get to where we were on plan. I was getting tired going up Exposition and Brian didn't look so hot either. Carrie left us in the dust going up Exposition and Brian dropped off I think somewhere near Bull Creek/Shoal Creek. I was having a hard time breathing which is probably some lingering effects of the cold I had in the past couple of weeks. I don't think I have ever wheezed during a marathon, but it happened today. Once I slowed a bit it went away. I saw Carla and Emma near Northcross Mall and gave them my gloves and pace band. I knew there was no way I was going to get to 3:30 at that point and just wanted to finish without walking. I also wanted to finish under 4 hours after the debacle in Dallas.

I think at that point in the race I was about 5 minutes off pace and fading. Rachel jumped in with me at mile 19 and was a life saver. She just kept talking to me about this and that so I wouldn't think about anything else. I think we walked 2 times for a minute and then I walked half way up the hill at Dean Keaton. What a shitty place for a hill...right at mile 24. Once Rachel turned back I had about 1.2 miles to go and trudged on. Emma ran me up the hill on San Jacinto which really helped a lot. Once got to the top on San Jac I ran faster through the finish which was just across from the Capitol (see picture above).

My time wasn't what I wanted, but I finished my 13th marathon out of 14 starts and feel good about it. Average training gets you average finishes so this is fine. I know what I need to do better next time. Weight training, core work, diet, and I need to lose about 15 pounds from my race weight today. I am planning to make my next BQ attempt at the Portland Marathon on October 4th. It's where I ran my first marathon and it would be sweet to come full circle with my BQ time there.

I want to thank Carla, Emma, and Caroline for encouraging me to run this race after I got back from Dallas in December. Your support is awesome and I love you all! I also want to thank Brian and Rachel for all their support this extra long marathon season. You all are great friends!

Stats - 26.2 miles/3:58:21/9:06 pace

Easy 30 Minutes on the Trail

2009-02-14T16:15:00.000-06:00

This morning I joined the group for an easy 30 minute run on the trail. I ran with Brian and we talked about our race plan for tomorrow. We did a few striders and then headed back for stretching. The annex was full so we stretched outside. It was a nice day.

Stats - 3.07 miles/29:01/9:26 pace

Final Workout - 4 Days to Go

2009-02-11T14:58:00.002-06:00

Today was my last official workout until Marathon Sunday. All that is left is an easy 30 minute run on Saturday morning. I got home late from the UT basketball game so I did my workout at home. I ran about 1.5 miles and then did 1 minute on/1 minute off fartleks for 10 sets. I finished with a 1.5 mile cool down run. Everything felt great and I am feeling good mentally as well. I ran out to the store to get my last minute supply of carbs for the next 3 days.

Stats - 5.21 miles/44:08/8:28 pace

Cross Training - 5 Days Until the Marathon

2009-02-10T14:52:00.002-06:00

I looked back at my blog from the fall of 2006 when I ran my best marathon time in Chicago. I decided this week was going to look like 2006 when I only ran on Monday, Wednesday and Saturday prior to the race. In 2006 I rested completely on Tues/Thurs/Friday. I decided to do something to today so I hit the elliptical trainer for 35 minutes just to work up a sweat. I stretched at home and did some easy ab and back work to keep things loose.

I am feeling positive and have been doing some visualization since I know the course like the back of my hand. It's scary that I know it so well especially since I hate the course so much. It would be totally ironic for me to get my BQ time on this shit course!

I want to send out a special Congratulations to my best friend in the world, Dan...the fool went and got engaged in December. Seriously I wish him and his bride to be the best!!

Marathon Week - 6 Days to Go

2009-02-09T15:51:00.002-06:00

Well it is marathon week. It didn't really hit me until this AM and that is a good thing. I usually have all this build up and pressure leading up to a marathon. This time it is a lot different since I am running in my hometown. There are many pluses including sleeping in my own bed, I get to cook my own food, and I can sit on my ass in my own house on Saturday instead of on top of a hotel bed. This race is really an after thought and I am totally calm. I am just going to run and see what the day holds. Of course I will have a special time in the back of my mind, but it is just another race in Austin.

As for today, I didn't sleep last night so I did not meet the Gazelles for 1000s at the track. I opted for running just over 3k at MGP. I warmed up for about 15 minutes and then did an out and back on Escarpment. The first mile was downhill and the second mile was uphill. Kind of a nice prep for the Austin course. After I finished the MGP section I cooled down back to the house. It was warm and humid so I felt OK. The weather is looking good for Sunday. Hopefully the forecast holds.

Stats - 5.31 miles
3K MGP - 2 miles/15:59/8:00 pace

Nice 10 Miler

2009-02-07T12:31:00.002-06:00

Today we ran 10 miles on the LBL trail. The goal was 6 at an easy pace with the last 4 at MGP. Since I have been sick all week I didn't know what to expect. I hit my inhaler before I left to open up the pipes a bit. I hate doing using the albuterol because it increases my heart rate. Rachel, Brian, and I started in the pack, but by the north side separated from the masses. We started the pace part a bit past I-35 and I actually felt good and wasn't breathing as hard as I was on Wednesday. My cardio felt a lot better and I wasn't coughing up as much stuff as earlier in the week. Rachel dropped off the pace and Brian and I finished strong. We did a few strides and then joined the group for stretching.

After today's workout I am actually getting excited about the marathon next week. It will be a fun day no matter what happens.

Stats - 10.15 miles/1:25:10/8:23 pace
Pace Splits - 7:50, 7:48, 7:49, 7:35

Thursday Run

2009-02-05T15:04:00.002-06:00

I met Wish for a tour of SW Austin. We ran our usual 8 mile loop. I am feeling better every day, but still don't have my wind back yet. I made it through the run and enjoyed myself as usual.

Stats - 8.2 miles/8.16 miles/1:11:43/8:47 pace

I am really calm with a marathon on the horizon. I actually don't feel like running it, but I signed up and plan to toe the line unless the weather is really warm. I am also running this race as part of the Phoenix Climb for Cancer. I register every year in honor of my friend Jon Moss who died in 2006. I have never been able to get out there for the actual event so this year the Austin Marathon is my "climb." If anyone is interesting in supporting me with donations please click Donate below.

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800s at AHS

2009-02-04T14:56:00.000-06:00

I felt better last night so I got up early to meet the group for 800s at AHS. I was very happy to see new daddy Brian at the workout this AM. He and his wife adopted a baby boy on Saturday so they are on a whirlwind of adjustment in their lives. I remember those days well and sometimes miss the girls being so small.

We jogged over to AHS, did our drills, and we were the "3:30" group. We took off and neither one of us was really into it today. I was having a hard time breathing and Brian was just plain tired. We muddled through 6 repeats and finally got under 3:30 for our last two repeats. It was a good workout, but my times were not anywhere near where they should be with 10 days to go for my next marathon.

Splits - 3:42, 3:44, 3:36, 3:33, 3:28, 3:24 - Average 3:34

Stats - 7.16 miles

Run at Home

2009-02-03T14:48:00.001-06:00

My cold kicked into high gear on Super Bowl Sunday so I took Monday off. I am still bummed that the Cardinals lost on Sunday. They had it and just needed to make one more stop. I am happy they got that far after sucking forever, but to get so close and lose really sucks...and I am just a fan living 1100 miles away from Phoenix.

As for my run I decided to go to the gym and run on the treadmill so I could get stay inside and away from the cedar pollen. I ran for 45 minutes and then did some stretching and some ab work.

Stats - 5.33 miles/46:00/8:38 pace

Week of 1/26 - 1/31/09 Summary

2009-01-31T13:58:00.001-06:00

I am not doing a good job of logging my workouts lately so I here is another recap of the week.

1/26 - Short jog with Carla
We intended to do a 3 mile loop after the race yesterday, but once we started we didn't feel like running and did some run/walk until we got home.
Stats - 1.84 miles

1/27 - I ran with Wish through the neighborhood. We did a loop of the golf course and then did some loops in the west side of Circle C. It was a slow run, but good since my legs are still tired from the half marathon.
Stats - 6.2 miles/57:53/9:20 pace

1/28 - It was cold as hell today with ice. I skipped the Gazelle workout and when I went to run at home I turned back at the end of the cul-de-sac...too damn cold!

1/29 - Another very cold morning with 28 degrees when I went outside. I met Wish for the usual Thursday 8 mile loop. It wasn't too bad once we warmed up, but my hands and ears were really cold.
Stats - 8.2 miles/1:12:43/8:51 pace

1/30 - I ran a couple of loops in the neighborhood out to the HEB and back, and then around Caroline's school for just under 6 miles. I feel another cold coming on due to the cedar pollen...sucks!
Stats - 5.81 miles/51:30/8:52 pace

1/31 - We ran the southern part of the Austin Marathon course today. I ran with Rachel, Anne, and Marcy for most of the way. I didn't feel too good and was just happy to get the miles in. We ran the last couple of miles pretty fast which was good. Running this part of the course sucks as a training run because you have to spend a lot of time of the sidewalk. That takes a lot of concentration and tires you more. Hopefully running on the street on race day will be better.
Stats - 13.94 miles/2:01:28/8:42 pace

2009 3M Half Marathon

2009-01-25T14:12:00.004-06:00

Today was the annual 3M Half Marathon. As usual, it was an awesome day for racing. It was in the high 30s at the start and cloudy. We hit some light southerly winds at near the end, but nothing to make a difference. We did a two mile warm up and then changed in our running gear. I decided on one long sleeve layer on top with compression shorts and running shorts on the bottom, gloves, and a running hat. Our goal for the day was to start off slow and then run an overall 7:50 pace. Brian and I have the marathon in 3 weeks so going to hard here could totally mess that up. The first half of the race was right on target with some faster miles during the 300 foot drop between miles three through 6.

Splits - 8:35, 8:11, 7:52, 7:46, 7:42, 7:46

Once we got past the transition point for the relay we hit another downhill section on Burnet to North Loop where we encountered our first hills. It wasn't bad at all although I know I was working a bit harder during miles 7-9. We picked it up for the last 4 miles and cruised down Duval, through the campus and into the finish line. We caught Anne right before the finish and she joined us for our four-person, (Anne, Brian, Rachel, me), finish line photo.

Splits - 7:56, 7:59, 7:53, 7:49, 7:40, 7:26, 7:25

Carla ran the first leg of the relay and found us at the bag pick up right after we finished. She had an awesome day too and I am really proud of her. It was a very good day. I did exactly what I wanted to do and am on track for a solid marathon in 3 weeks.

Race Stats - 1:43:02/7:52 pace
Overall - 719/4140

Week of 1/19 - 1/24 Summary

2009-01-24T14:35:00.000-06:00

1/19 - Mile Repeats at Zilker
We did mile repeats today at Zilker. I was not wanting to do this since I pulled my calf here during the summer. I was very glad I came. I had a great workout. I started out slow as usual, but once I warmed up I had some good times.
Repeats - 7:20, 7:09, 6:56, 6:56, 6:51 - 7:02 Average

1/20 - Recovery through the Circle C Park
Wish is finally back running so we did an easy run through the park and then around Kiker.
Stats - 6.01 miles/54:39/9:06 pace

1/21 - Fartleks in South Austin
I didn't want to run in the dark on the trail so I did fartleks at home on the road. I had a good time and thought they were a lot more productive for me since I didn't have worry about tripping on anything on the trail. I did 13x1 minute with 1 minute in between each repeat.
Stats - 7 miles/1:00:01/8:34 pace

1/22 - SW Austin Loop
Wish and I got back to our usual Thursday route through SW Austin today. My legs were feeling tired so I am happy we went at a slower than usual pace.
Stats - 8.2 miles/1:14:36/9:05 pace

1/24 - 30 Minute Pre-Race Day Run
I did my usual 30 minute easy run at home today. It was really cold and windy so I picked a route to minimize the amount of wind in my face.
Stats - 3.42 miles/30:23/8:52 pace