**Took two weeks off of running due to tender calve muscle (possible Achilles Tendon issue).**
Friday - December 26 - Easy 30 minutes run on hills, covered 3.4 miles, 8:51 pace PRAISE GOD!!
Saturday - December 27 - Easy 5 miles, 45 min, 9:00 pace, Similar route but with higher/harder hills and 30 mph head winds.
Monday - December 29 - Easy 10 miles, 1 hour 32 min, 9:12 pace. Began with route from Saturday but kept on going, adding miles and hills.
2009
Thursday - January 1 - 8 miles, 1 hour 9 min, 8:40 pace. SW Parkway route incl. Foster Ranch portion (yellow)
Friday - January 2 - 5 miles, 42 minutes, 8:24 pace (yellow)
Sunday - January 4 - 10 miles, 1 hr 26 min, 8:42 pace (yellow)
Wednesday - January 7 - 5 miles, 43 minutes, 8:36 pace (yellow)
**Thursday and Friday were low on energy so i did my best to get more rest. Saturday will be a low-key day as well; RunTex 20 Miler is on Sunday**
Sunday - January 11 - PRAISE the LORD!! Ran the Runtex 20 Miler, 2 Hours 40 Min 34 Sec, 8:02 pace... I know that my pace slowed after the first 13.1 miles (ran that in 1:41 which is 7:42 pace) so I started fast; i felt good and went for it. I did finish ahead of the 3:30 Marathon Pace group (yellow)
**Recovering from RunTex 20**
Saturday - January 17 - easy 7 miles including hills of Exposition, 8:30 pace, little under an hour, felt good while running... Achilles is singing out of tune again though (yellow)
Saturday, December 27, 2008
Wednesday, December 3, 2008
December, 3rd DC race & more
**Will be relatively easy week due to Decker 1/2 Marathon on Sunday, Dec 7**
Tuesday - December 2 - Ran Moderately easy 10k @ 53:30
Wednesday - December 3 - Mile warm-up (8:00), Speed Drills, 3 x 800m (3:07, 3:03, 3:01), 10 minutes stairs, 2x 800m (3:09, 3:00), 800m cool-down (4:00)
Sunday - December 7 - Decker Challenge 1/2 Marathon, 1:40:09... (7:37 pace), Hilly throughout... a race that really beat me up last year; felt really good during and after today tho, Praise the Lord.
**Recovery: Mon & Tues OFF**
Wednesday - December 10 - 4 miles, Very Easy, 9 min mile pace
Tuesday - December 2 - Ran Moderately easy 10k @ 53:30
Wednesday - December 3 - Mile warm-up (8:00), Speed Drills, 3 x 800m (3:07, 3:03, 3:01), 10 minutes stairs, 2x 800m (3:09, 3:00), 800m cool-down (4:00)
Sunday - December 7 - Decker Challenge 1/2 Marathon, 1:40:09... (7:37 pace), Hilly throughout... a race that really beat me up last year; felt really good during and after today tho, Praise the Lord.
**Recovery: Mon & Tues OFF**
Wednesday - December 10 - 4 miles, Very Easy, 9 min mile pace
Friday, November 28, 2008
On the road again...
I took most of the week after the Marathon off from running. Following a massage on Thursday, Nov. 20 and a long day of driving on Friday, I decided I had recovered and could get back to running. My left shin splint, right ankle hurt, and right knee throughout the week; i was careful. Took it fairly easy during the week.
Saturday - November 22 - 5 miles, 8:28 pace, 42 minutes, headed West on Hwy 8, Country miles, long hills
Monday - November 24 - 5.5 miles, 8:37 pace, 47 minutes, headed East on Hwy 8, country miles, long hills
Wednesday - November 26 - 5 miles, 8:47 pace, 44 minutes, w/ Joe David in town in Warren, AR
Friday - November 28 - 7.5 miles, 8:35 pace, 64 minutes, roads of Magnolia, AR, slight rolling hills
Saturday - November 29 - 7 miles, 64 minutes, was going to take the day off but my uncle Pat wanted company as he started running again, I ran 2 miles over to where he was staying, 3 miles with him, 2 miles bak to where I was staying. Easy day, very relaxed pace while I was running with him, but not too much faster without.
Saturday - November 22 - 5 miles, 8:28 pace, 42 minutes, headed West on Hwy 8, Country miles, long hills
Monday - November 24 - 5.5 miles, 8:37 pace, 47 minutes, headed East on Hwy 8, country miles, long hills
Wednesday - November 26 - 5 miles, 8:47 pace, 44 minutes, w/ Joe David in town in Warren, AR
Friday - November 28 - 7.5 miles, 8:35 pace, 64 minutes, roads of Magnolia, AR, slight rolling hills
Saturday - November 29 - 7 miles, 64 minutes, was going to take the day off but my uncle Pat wanted company as he started running again, I ran 2 miles over to where he was staying, 3 miles with him, 2 miles bak to where I was staying. Easy day, very relaxed pace while I was running with him, but not too much faster without.
Tuesday, November 18, 2008
Rock N' Roll San Antonio Marathon
Sunday, November 16, 2008
The Marathon before the Marathon had been completed the Wednesday before, as I went for one last 45 minute run. The next step was carbo-loading with baked potatoes, rice, etc. (in other words eating better than I usually do). This was coupled with rest. Driving to work instead of walking, doing my best to stay off my feet, and just taking it easy. To aide relaxation I soaked in an Epson Salt bath on Friday night and went to bed at 10. Saturday morning I got up early enough for a Saturday and made cinnamon rolls for the apartment. After enjoying a couple and visiting with my roommates, I checked my bags one last time then headed out. The drive down to San Antonio was, Praise the Lord, uneventful. However, nostalgia could not stay away. Memories of the former drive to soccer practices and games, long weekends, heartache and happiness, flooded my thoughts. When I reached the expo, the overwhelming fact of a sold out 30,000 participant Marathon experience rang true. After picking up my packet, I walked through the expo and sat through a panel which included Khalid Khannouchi and Frank Shorter. I met up with marathon veterans such as Danny Gribbon and Jon Korte. The plan was for me to run with Jon as he was pacing a young woman named Amy Matasso, to a 3:35 ish marathon. My personal best was a 3:53:45 but I thought I would give it a go. The rest of the day I rested. Baked potato for lunch, chicken and rice for dinner, bed around 9:30. Sunday morning I had wanted to get up around 5:15 but when I awoke at 4:45 I stayed awake. Out of bed and got ready, had a banana and 8 oz of gatorade. Left hotel @ 5:30. Encountered race traffic and took an alternate route (faster too) to get to the AT&T center for parking. Then shuttled to Start. I had planned to meet up with Jon, Amy, and Danny at the gear check/bag drop @ 6:30 but was delayed to 6:40. On the shuttle over, we noticed stand-still traffic all along the way. Amy was stuck in that very traffic. I decided Jon should wait for her and I would go out alone. My starting corral was #5. As they started late, 7:45 compared to 7:30, my corral a little after 7:50. the race temperature was in the 40's (perfect). I started race with gloves, hat, long sleeve shirt, and shin splint sleeve. I had the option of sneaking away with the 4th corral but decided I would rather be at the front rather than the back of a starting group. I was indeed, it felt good to be out front, almost to good though as I went out too fast. The splits recorded are below...
23:37 - 5k
48:07 - 10k
1:18:26 - 10 mile
1:43:45 @ Half
2:15:47 - 17 mile
2:42:43 - 20 mile
3:19:32 - 24 mile
3:38:13 - Marathon
I took nourishment throughout, alternating water and gatorade, took GU every 45 ish min, skipping the last one that would have been taken @ 3:15. Hips and thighs felt most of the day's efforts (which is good b/c they are the larger muscles) so I will work on strengthening them for next time. Shin splint gave me no to minimal bother. On my wrist/forearm, I had written (besides the fact that I wore long sleeves until the last 4 miles when I took my shirt off) 2 verses... Isaiah 40:31 & Joshua 1:9 along with "Anima Sana In Corpore Sano" and "Toughen up; you aren't doing this alone". Though I finished 15 minutes ahead of my personal best, i could have paced a better race. My first half was considerably faster than my second. I am happy to have made this much progress, but know what I need to improve.
Jon and Amy ended up running a 3:35:31, qualifying her for Boston.
The Marathon before the Marathon had been completed the Wednesday before, as I went for one last 45 minute run. The next step was carbo-loading with baked potatoes, rice, etc. (in other words eating better than I usually do). This was coupled with rest. Driving to work instead of walking, doing my best to stay off my feet, and just taking it easy. To aide relaxation I soaked in an Epson Salt bath on Friday night and went to bed at 10. Saturday morning I got up early enough for a Saturday and made cinnamon rolls for the apartment. After enjoying a couple and visiting with my roommates, I checked my bags one last time then headed out. The drive down to San Antonio was, Praise the Lord, uneventful. However, nostalgia could not stay away. Memories of the former drive to soccer practices and games, long weekends, heartache and happiness, flooded my thoughts. When I reached the expo, the overwhelming fact of a sold out 30,000 participant Marathon experience rang true. After picking up my packet, I walked through the expo and sat through a panel which included Khalid Khannouchi and Frank Shorter. I met up with marathon veterans such as Danny Gribbon and Jon Korte. The plan was for me to run with Jon as he was pacing a young woman named Amy Matasso, to a 3:35 ish marathon. My personal best was a 3:53:45 but I thought I would give it a go. The rest of the day I rested. Baked potato for lunch, chicken and rice for dinner, bed around 9:30. Sunday morning I had wanted to get up around 5:15 but when I awoke at 4:45 I stayed awake. Out of bed and got ready, had a banana and 8 oz of gatorade. Left hotel @ 5:30. Encountered race traffic and took an alternate route (faster too) to get to the AT&T center for parking. Then shuttled to Start. I had planned to meet up with Jon, Amy, and Danny at the gear check/bag drop @ 6:30 but was delayed to 6:40. On the shuttle over, we noticed stand-still traffic all along the way. Amy was stuck in that very traffic. I decided Jon should wait for her and I would go out alone. My starting corral was #5. As they started late, 7:45 compared to 7:30, my corral a little after 7:50. the race temperature was in the 40's (perfect). I started race with gloves, hat, long sleeve shirt, and shin splint sleeve. I had the option of sneaking away with the 4th corral but decided I would rather be at the front rather than the back of a starting group. I was indeed, it felt good to be out front, almost to good though as I went out too fast. The splits recorded are below...
23:37 - 5k
48:07 - 10k
1:18:26 - 10 mile
1:43:45 @ Half
2:15:47 - 17 mile
2:42:43 - 20 mile
3:19:32 - 24 mile
3:38:13 - Marathon
I took nourishment throughout, alternating water and gatorade, took GU every 45 ish min, skipping the last one that would have been taken @ 3:15. Hips and thighs felt most of the day's efforts (which is good b/c they are the larger muscles) so I will work on strengthening them for next time. Shin splint gave me no to minimal bother. On my wrist/forearm, I had written (besides the fact that I wore long sleeves until the last 4 miles when I took my shirt off) 2 verses... Isaiah 40:31 & Joshua 1:9 along with "Anima Sana In Corpore Sano" and "Toughen up; you aren't doing this alone". Though I finished 15 minutes ahead of my personal best, i could have paced a better race. My first half was considerably faster than my second. I am happy to have made this much progress, but know what I need to improve.
Jon and Amy ended up running a 3:35:31, qualifying her for Boston.
Monday, November 3, 2008
Tapering
Monday - November 3 - 45 minutes run, moderate to easy, 5.35 miles
**Next Sunday (Nov. 9) is the 10 Miler... the next (Nov. 16) the Marathon**
Tuesday - November 4 - Mile warm-up (8:20), Speed drills, 2 x 800m (3:09, 3:06), 10 minutes stairs, 2 x 800m (3:18, 3:08), Mile cool-down (7:29)... wanted to run comfortably fast instead of at speed I could not maintain
Thursday - November 6 - 7 Miles comfortably, 8:30 pace, 1 hour... Out SW Parkway up to William Cannon and back to Middle School track
Sunday - November 9 - Run for the Water 10 miler (second race in the distance challenge), "PR" 1:13:00... 7:18 mile pace
**Next Sunday (Nov. 16) is the Marathon**
Tuesday - November 11 - 30 minutes run, very easy, on turf for minimal impact
Wednesday - November 12 - 45 minutes run, very easy, in Westcreek neighbourhood and on soccer fields
^ plan for now is to rest until Sunday morning ^
**Next Sunday (Nov. 9) is the 10 Miler... the next (Nov. 16) the Marathon**
Tuesday - November 4 - Mile warm-up (8:20), Speed drills, 2 x 800m (3:09, 3:06), 10 minutes stairs, 2 x 800m (3:18, 3:08), Mile cool-down (7:29)... wanted to run comfortably fast instead of at speed I could not maintain
Thursday - November 6 - 7 Miles comfortably, 8:30 pace, 1 hour... Out SW Parkway up to William Cannon and back to Middle School track
Sunday - November 9 - Run for the Water 10 miler (second race in the distance challenge), "PR" 1:13:00... 7:18 mile pace
**Next Sunday (Nov. 16) is the Marathon**
Tuesday - November 11 - 30 minutes run, very easy, on turf for minimal impact
Wednesday - November 12 - 45 minutes run, very easy, in Westcreek neighbourhood and on soccer fields
^ plan for now is to rest until Sunday morning ^
Tuesday, October 28, 2008
Nothing "cold" can stay
...or much much cooler (whichever tag line works best for the week)
After I got my long run (20 miles) in last Saturday, instead of resting I entertained a friend from out of town. This combined with my lack of adequate rest going into the weekend kept me from fighting off the cold any longer. I didn't run Sunday or Monday, took it easy, took some medicine and did I mention i took it easy. this morning I felt much better. The weather outside feels much better as well. 50's -70's throughout the day... wonderful for running
Tuesday - October 28 - 5 miles, easy... set out to run 5 miles or 45 minutes at comfortable pace (as comfortable as congested can be) Ran on Escarpment from Slaughter to William Cannon and back with a little extra loop at the end to equal 5 miles.
Wednesday - October 29 - Mile warm up (8:20), 4 x 1/4 mile uphill sprints (1:15, 1:15, 1:17, 1:20) so i stopped since I was not staying the same or improving, Mile cool down (8:20)
Saturday - November 1 - 13.1 miles, easy (8:45 pace)... Apt to Westcreek neighbourhood to Brush Country to right on Convict Hill to left on Escarpment to Slaughter Lane and back to Convict Hill turned left to climb steep slope to right on Breezy Pass to left on La Concha Pass to right on Wolfcreek Pass to left on Hill Oaks (down and back up steep hill) to left on Wolfcreek Pass down to Escarpment to left on Convict Hill to left on Brush Country and back to Middle school to stretch
After I got my long run (20 miles) in last Saturday, instead of resting I entertained a friend from out of town. This combined with my lack of adequate rest going into the weekend kept me from fighting off the cold any longer. I didn't run Sunday or Monday, took it easy, took some medicine and did I mention i took it easy. this morning I felt much better. The weather outside feels much better as well. 50's -70's throughout the day... wonderful for running
Tuesday - October 28 - 5 miles, easy... set out to run 5 miles or 45 minutes at comfortable pace (as comfortable as congested can be) Ran on Escarpment from Slaughter to William Cannon and back with a little extra loop at the end to equal 5 miles.
Wednesday - October 29 - Mile warm up (8:20), 4 x 1/4 mile uphill sprints (1:15, 1:15, 1:17, 1:20) so i stopped since I was not staying the same or improving, Mile cool down (8:20)
Saturday - November 1 - 13.1 miles, easy (8:45 pace)... Apt to Westcreek neighbourhood to Brush Country to right on Convict Hill to left on Escarpment to Slaughter Lane and back to Convict Hill turned left to climb steep slope to right on Breezy Pass to left on La Concha Pass to right on Wolfcreek Pass to left on Hill Oaks (down and back up steep hill) to left on Wolfcreek Pass down to Escarpment to left on Convict Hill to left on Brush Country and back to Middle school to stretch
Sunday, October 19, 2008
DC begins
Sunday - October 19 - IBM Uptown Classic 10k (6.2 miles), 45:17, 7:15 pace... First race in the Distance Challenge **Felt really good; may even try to keep same pace for 10 Miler in November**
http://www.austindistancechallenge.com/
Tuesday - October 21 - 5 miles easy
Wednesday - October 22 - Mile warm-up (8:10), Speed Drills, 2 x 800m (2:46 *TOO FAST*, 2:53), 10 minutes stairs, 2 x 800m (2:55, 2:55), Cool-down 800m (4:00)
Friday - October 24 - 7.5 miles easy, 65 minutes... Corner of Lake Austin & Exposition, up Exposition to left in Enfield to right on Pecos to left on Scenic to left on Stevenson to second right to Cherry Ln which turns back into Scenic which turns back into Lake Austin Blvd. then back up Exposition to Enfield to left on Lake Austin Blvd and back to car...
Saturday - October 25 - 20 miles, 2 hrs 55 min, 8:45 pace... *Some similarities to Austin Marathon Route*; RunTex (Lake Austin) to Exposition to right on 35th over overpass left on Jackson right on 40th to left on Bull Creek right on Hancock left on Shoal Creek left on White Rock right on Great Northern right on Foster to Northcross headed East to right on Woodrow to left on Justin to right on Airport to right on Koenig and left on Avenue F headed South to left on 45th to right on Duval to San Jacinto south to right on 11th left on Congress across river to town lake trail, as i arrived at Mopac bridge i turned left to Stratford to Barton Springs and back down and across bridge.
http://www.austindistancechallenge.com/
Tuesday - October 21 - 5 miles easy
Wednesday - October 22 - Mile warm-up (8:10), Speed Drills, 2 x 800m (2:46 *TOO FAST*, 2:53), 10 minutes stairs, 2 x 800m (2:55, 2:55), Cool-down 800m (4:00)
Friday - October 24 - 7.5 miles easy, 65 minutes... Corner of Lake Austin & Exposition, up Exposition to left in Enfield to right on Pecos to left on Scenic to left on Stevenson to second right to Cherry Ln which turns back into Scenic which turns back into Lake Austin Blvd. then back up Exposition to Enfield to left on Lake Austin Blvd and back to car...
Saturday - October 25 - 20 miles, 2 hrs 55 min, 8:45 pace... *Some similarities to Austin Marathon Route*; RunTex (Lake Austin) to Exposition to right on 35th over overpass left on Jackson right on 40th to left on Bull Creek right on Hancock left on Shoal Creek left on White Rock right on Great Northern right on Foster to Northcross headed East to right on Woodrow to left on Justin to right on Airport to right on Koenig and left on Avenue F headed South to left on 45th to right on Duval to San Jacinto south to right on 11th left on Congress across river to town lake trail, as i arrived at Mopac bridge i turned left to Stratford to Barton Springs and back down and across bridge.
Monday, October 13, 2008
loneliness of the long distance runner
Monday - October 13 - 19.5 miles, little under 3 hours, 9:15 pace... {started at Town Lake under Mopac, crossed bridge and ran on South side of river headed East, turned left at Pleasant Valley headed North till Manor then West till Dean Keaton till Red River then North till 45th then West to Duval then North to 53rd St then West to Guadalupe and North to Koenig Left to Lamar then South... to Guadalupe to MLK then over to San Jacinto, South to 6th then West to Congress back down to Town Lake Trail and West to water coolers... (after run i stretched down, had a smoothie, soaked in Barton Springs)}
Tuesday - October 14 - OFF
Wednesday - October 15 - 30 minutes easy run, on track for lower impact
Thursday - October 16 - Mile warm up (8:20), Speed drills, 2 x 800m (2:52, 2:58), 10 minutes of stairs, 2 x 800m (2:58, 2:56), Mile cool down (8:20)
Tuesday - October 14 - OFF
Wednesday - October 15 - 30 minutes easy run, on track for lower impact
Thursday - October 16 - Mile warm up (8:20), Speed drills, 2 x 800m (2:52, 2:58), 10 minutes of stairs, 2 x 800m (2:58, 2:56), Mile cool down (8:20)
Tuesday, September 30, 2008
Distance Challenge Approaches
Tuesday - September 30 - Mile warm-up (8 min), Speed drills, 4 x 1,000m @ 4:17, 4:06, 4:00, 3:58, Cool down 800m (4:04)
Wednesday - October 1 - 5 miles easy, without worrying about pace (pace was 8:40)
Thursday - October 2 - easy 30 min run
Saturday - October 4 - easy 15 miles @ overall 9:40 pace
Monday - October 6 - 7 miles, 1 hr, from apartment past AMD to traffic light @ William Cannon and back to middle school track for cool-down and stretches (i end at track usually but it rarely gains mention)
Tuesday - October 7 - Mile warm-up (8:34), Speed drills, 2 x 800m @ 3:05, 2:52 (actually felt my heart & lungs telling me i was going to fast during the 2:52 so I slowed down); 10 min stairs; 2 x 800 @ 3:04, 2:59, Cool down Mile (7:54)
Wednesday - October 8 - 5.5 miles, 8:11 mile pace
Thursday - October 9 - OFF (recovery & massage)
Friday - October 10 - 5 miles, 8:30 mile pace
Saturday - October 11 - SkirtChaser 5k, moderate pace, 20:42
Wednesday - October 1 - 5 miles easy, without worrying about pace (pace was 8:40)
Thursday - October 2 - easy 30 min run
Saturday - October 4 - easy 15 miles @ overall 9:40 pace
Monday - October 6 - 7 miles, 1 hr, from apartment past AMD to traffic light @ William Cannon and back to middle school track for cool-down and stretches (i end at track usually but it rarely gains mention)
Tuesday - October 7 - Mile warm-up (8:34), Speed drills, 2 x 800m @ 3:05, 2:52 (actually felt my heart & lungs telling me i was going to fast during the 2:52 so I slowed down); 10 min stairs; 2 x 800 @ 3:04, 2:59, Cool down Mile (7:54)
Wednesday - October 8 - 5.5 miles, 8:11 mile pace
Thursday - October 9 - OFF (recovery & massage)
Friday - October 10 - 5 miles, 8:30 mile pace
Saturday - October 11 - SkirtChaser 5k, moderate pace, 20:42
Tuesday, September 23, 2008
Back
After forcing myself to take 3 weeks (21 days) OFF from running, due to the strain in my foot, I am finally back. Am I better? Not necessarilly. I am, however, able to run without pain. The top of my foot near my ankle hurts (pretty intensely) when I make certain movements. When I run on an even plane, things are good.
It will take more than a foot injury to make me miss this distance running season.
Monday - September 22 - Ran 5.5 miles, really super easy(little over 9 min miles). Felt good to run again. Doing so @ 6 a.m. was a great way to start my day as well.
Tuesday - September 23 - Mile warm-up; 4 x 1,000m @ 4:16, 4:21, 4:20, 4:13; 800m cool-down
Wednesday - OFF
Thursday - September 25 - 5 miles, very comfortable 8:40 pace
OFF - the rest of the week due to ACL (the festival not the ligament)
It will take more than a foot injury to make me miss this distance running season.
Monday - September 22 - Ran 5.5 miles, really super easy(little over 9 min miles). Felt good to run again. Doing so @ 6 a.m. was a great way to start my day as well.
Tuesday - September 23 - Mile warm-up; 4 x 1,000m @ 4:16, 4:21, 4:20, 4:13; 800m cool-down
Wednesday - OFF
Thursday - September 25 - 5 miles, very comfortable 8:40 pace
OFF - the rest of the week due to ACL (the festival not the ligament)
Wednesday, September 10, 2008
Blah Blah Blah
I am injured; strain in my foot... finding that taking time off from running is harder than the running was itself.
Monday, August 25, 2008
Weak week
Monday - August 25 - 30 min run, easy
Tuesday - OFF
Wednesday - August 27 - 75 min run, 9 miles... @ 5 a.m. btw (woke up @ 3:45, couldn't sleep, got out of bed and wrote the first draft of the second chapter -- or second part of the story -- to my novel) then ran (completing my to do list for the day b/f 8)
Thursday - August 28 - Tenderfoot from last night's ultimate frisbee game; the disc was behind me, my feet stopped as i leaned back and caught the frisbee... 2 guys from the other team kept going and pushing by body fwd while feet were still stopped. Getting foot checked out today, most likely sprained.
Sunday - August 31 - Nike + Human Race 10k, Austin, TX... 50:11 on hot, humid, hilly course (above average the world over) http://www.nikeplus.com
Tuesday - OFF
Wednesday - August 27 - 75 min run, 9 miles... @ 5 a.m. btw (woke up @ 3:45, couldn't sleep, got out of bed and wrote the first draft of the second chapter -- or second part of the story -- to my novel) then ran (completing my to do list for the day b/f 8)
Thursday - August 28 - Tenderfoot from last night's ultimate frisbee game; the disc was behind me, my feet stopped as i leaned back and caught the frisbee... 2 guys from the other team kept going and pushing by body fwd while feet were still stopped. Getting foot checked out today, most likely sprained.
Sunday - August 31 - Nike + Human Race 10k, Austin, TX... 50:11 on hot, humid, hilly course (above average the world over) http://www.nikeplus.com
Monday, August 18, 2008
Run don't walk
So many times as a child, we hear an adult tell us (or yell at us) to walk don't run, or slow down, or no running. Again and again I would hear this in hallways, on pool decks, in stores. When the thought crossed my mind during a run this past weekend i realized that no one is standing by the side or the road yelling for me to stop. So i run...
Monday - August 18 - 60 min run, 7.5 miles
Tuesday - August 19 - 1/2 mile warm-up, speed drills (high knees, butt kicks, karaoke, shuffle, high skips, back peddle), 4 x 800's @ or under 3:30, 10 min stairs, 1/2 mile cool down
Wednesday - August 20 - 60 min run, 7.4 miles, up southwest pkwy to william cannon and back
Thursday- August 21 - OFF
Friday - August 22 - 30 min run, easy
Saturday - August 23 - 2 hr 26 min 33 sec run, 16 miles, (9:10 pace) town lake trail from mopac to pleasant valley, stay on pleasant valley to manor to red river to 45th to guadalupe and down to town lake trail to mopac bridge... pretty good route with hills; ran with Christiaan Turner, used Garmin Forerunner 405, hydration belt (2 gatorade, 2 water), ate 2 GU packs... followed run with Chai Chi from Jamba Juice then to Barton Springs for 25 min soak (recovery cool-down)
Monday - August 18 - 60 min run, 7.5 miles
Tuesday - August 19 - 1/2 mile warm-up, speed drills (high knees, butt kicks, karaoke, shuffle, high skips, back peddle), 4 x 800's @ or under 3:30, 10 min stairs, 1/2 mile cool down
Wednesday - August 20 - 60 min run, 7.4 miles, up southwest pkwy to william cannon and back
Thursday- August 21 - OFF
Friday - August 22 - 30 min run, easy
Saturday - August 23 - 2 hr 26 min 33 sec run, 16 miles, (9:10 pace) town lake trail from mopac to pleasant valley, stay on pleasant valley to manor to red river to 45th to guadalupe and down to town lake trail to mopac bridge... pretty good route with hills; ran with Christiaan Turner, used Garmin Forerunner 405, hydration belt (2 gatorade, 2 water), ate 2 GU packs... followed run with Chai Chi from Jamba Juice then to Barton Springs for 25 min soak (recovery cool-down)
Monday, August 11, 2008
Changing direction (yet again)
Who ever said that running had to be in circles. I seem to constantly be changing directions with my running. Sometimes even getting lost. I have indeed changed my training plan once again. After last week, I realized I would need a better (suited) (road) bike to carry out the workouts on bike days; I would also need to become much better at swimming before counting it as a workout. So I have decided to use the Run Tex weekly workouts posted on-line. However, I will still use the write-up as a guideline for creating my own, may even use some things from the cross-training program I have just abandoned.
Monday - August 11 - 60 min run
Tuesday - August 12 - Speed work @ track, warmup - speed drills - 2 miles Fartlek - cool down
I realized today: I love the atmosphere, kin-manship I experience at a marathon (I feel like I belong). And the ability for me to run 26.2 miles without stopping, having support, water, etc. along the way. I would run that far every day if circumstances allowed. I do, however, also revel in the idea that I will have run 3 in this calendar year; 4 within a 12 month period (affirmation of accomplishment).
Wednesday - August 13 - Day off, did some swimming in the lake but essentially a day off
Thursday - August 14 - 75 min run, 9 miles
Friday - August 15 - 77 min run, same 9 miles (but w/o stopping @ traffic lights, to see Kimbell, etc.)
Saturday - August 16 - 57 min run, Town Lake - Mopac/i35 loop 7 miles (felt really good)
Monday - August 11 - 60 min run
Tuesday - August 12 - Speed work @ track, warmup - speed drills - 2 miles Fartlek - cool down
I realized today: I love the atmosphere, kin-manship I experience at a marathon (I feel like I belong). And the ability for me to run 26.2 miles without stopping, having support, water, etc. along the way. I would run that far every day if circumstances allowed. I do, however, also revel in the idea that I will have run 3 in this calendar year; 4 within a 12 month period (affirmation of accomplishment).
Wednesday - August 13 - Day off, did some swimming in the lake but essentially a day off
Thursday - August 14 - 75 min run, 9 miles
Friday - August 15 - 77 min run, same 9 miles (but w/o stopping @ traffic lights, to see Kimbell, etc.)
Saturday - August 16 - 57 min run, Town Lake - Mopac/i35 loop 7 miles (felt really good)
Tuesday, August 5, 2008
Lately & New Training Skedj
Last week I took a trip to the Grand Canyon, good to be away for a bit, see God's country, enjoy altitude, but not good for my running schedule. I did that Monday and followed it with an intense hike on Tuesday, but exercise was limited to walking the rest of the week.
Monday- July 28 - Ran 40 min @ 6,000 ft
Tuesday - July 29 - Hiked 15.6 "+" miles round trip (Bright Angel Trail **NOT recommended to hike down and back up in a day, but we did**),(I say "plus" because the way I up I experienced part of the trail hike, to help those I was hiking with)
Wednesday - July 30 - walked 30 min, to get legs moving again after Tuesday's hike
Due to long travel days in the car on Thursday and Friday, I did not run
Returning to Austin, I decided to get serious about this marathon in November. I found an article that featured an 18 week Marathon Training Program. Since November 16 is 16 weeks away, I started with week 3. The thing I particularly like within this schedule is the use of cross-training.
Monday - August 4 - 30 min run, easy
Tuesday - August 5 - 1 hr bike ride
Wednesday - August 6 - Mile warm-up, 10 min stairs, 10 min run (@ 8 min mile pace), 10 min stairs (matching efforts of first 10 minutes of stairs), Mile cool-down
Thursday - August 7 - 30 min bike
Friday - August 8 - Practically a day off, 10 min lap swim
Saturday - August 9 - 1 hr 53 min run, apr. 12. 5 miles, hills, HOT
Monday- July 28 - Ran 40 min @ 6,000 ft
Tuesday - July 29 - Hiked 15.6 "+" miles round trip (Bright Angel Trail **NOT recommended to hike down and back up in a day, but we did**),(I say "plus" because the way I up I experienced part of the trail hike, to help those I was hiking with)
Wednesday - July 30 - walked 30 min, to get legs moving again after Tuesday's hike
Due to long travel days in the car on Thursday and Friday, I did not run
Returning to Austin, I decided to get serious about this marathon in November. I found an article that featured an 18 week Marathon Training Program. Since November 16 is 16 weeks away, I started with week 3. The thing I particularly like within this schedule is the use of cross-training.
Monday - August 4 - 30 min run, easy
Tuesday - August 5 - 1 hr bike ride
Wednesday - August 6 - Mile warm-up, 10 min stairs, 10 min run (@ 8 min mile pace), 10 min stairs (matching efforts of first 10 minutes of stairs), Mile cool-down
Thursday - August 7 - 30 min bike
Friday - August 8 - Practically a day off, 10 min lap swim
Saturday - August 9 - 1 hr 53 min run, apr. 12. 5 miles, hills, HOT
Thursday, July 24, 2008
Recovered...
So, after a long sabbatical from running and and an even longer one from writing seriously, I have recovered. Last week, July 14-18, I attended the Taos Summer Writers' Conference. It was a wonderful week for me in more than one way. I learned so much about what it means to be a writer and what I need to do to make my writing better. Taos is located @ 8,000 ft above sea level. This allowed for cleaner, fresher, and cooler air. I decided it would be a good idea to establish a schedule for myself, in hopes to continue in the writing life. As I have already made clear, within this blog, running is a part (when healthy and uninjured) of my life already. Adding the altitude to my availability, i picked Taos as the perfect opportunity to commit myself to the two disciplines.
Waking up - Running - Cleaning up - Writing...
Monday- July 14- 4 miles @ 8,000 ft, easy
Tuesday- July 15- 45 min @ 8,000 ft, moderate
Wednesday- July 16- 1 hr @ 8,000 ft, moderate
Thursday- July 17- 35 min @ 8,000 ft, moderate
Friday- July 18- 4 miles @ 8,000 ft, hard
Monday- July 21- 40 min (back in Austin), Westcreek
Wednesday- July 23- 1/2 mile wrmup, 4 x 800's @ 3:05 pace, mile cool down @ 8:00 pace
Thursday- July 24- 40 min, hard, Town Lake Trail
Friday- July 25- 40 min, moderately easy, Westcreek
Waking up - Running - Cleaning up - Writing...
Monday- July 14- 4 miles @ 8,000 ft, easy
Tuesday- July 15- 45 min @ 8,000 ft, moderate
Wednesday- July 16- 1 hr @ 8,000 ft, moderate
Thursday- July 17- 35 min @ 8,000 ft, moderate
Friday- July 18- 4 miles @ 8,000 ft, hard
Monday- July 21- 40 min (back in Austin), Westcreek
Wednesday- July 23- 1/2 mile wrmup, 4 x 800's @ 3:05 pace, mile cool down @ 8:00 pace
Thursday- July 24- 40 min, hard, Town Lake Trail
Friday- July 25- 40 min, moderately easy, Westcreek
Monday, May 12, 2008
Week 45
Monday- I'm back; woke up early (6 a.m., cooler temp) to run before school... easy 30 minutes on hills of Exposition from house on Forest Tr. Felt good, no pain.
Last few Weeks (41-44)
Because of the pain mentioned in the Week 40 post, I took some days off to recover. I ran 7 miles a day for 3 days April 24, 25, 26... These were wonderful runs, however, I encountered knee (bursa), lower back, and achilles pain.
I took off two full weeks from running. April 27 - May 11
It was depressing and I found myself longing to run; I missed it while it was gone.
I took off two full weeks from running. April 27 - May 11
It was depressing and I found myself longing to run; I missed it while it was gone.
Sunday, April 6, 2008
week 40
Monday- ran 50 minutes, moderate... forest tr to left on windsor to right on pecos to left on 35th to right on mt bonnel, up steps @ mt bonnel, down left to mt bonnel over to right on balcones left on 35th right on pecos left on windsor right on forest tr.
Tuesday- same route, same intensity, but backwards... ran up balcones and down the other side
**Sustaining mid-week knee pain; stopped running for the rest of week**
Tuesday- same route, same intensity, but backwards... ran up balcones and down the other side
**Sustaining mid-week knee pain; stopped running for the rest of week**
Thursday, April 3, 2008
week 39
Sunday- Cap 10k, rainy & humid... 45:45, felt great afterwards (almost like i hadn't even run it)
Monday- 60 minutes easy to moderate on las vegas blvd, perfect weather, sunny and 59
Wednesday- 55 minutes, same route, same conditions
Friday- 40 minutes moderate, forest tr to left on windsor to left on exposition to lake austin blvd, turned around back on exposition to 35th, turned around ran on exposition to left on windsor right on forest tr
Saturday- 4 miles, easy... forest to enfield down path to town lake to zilker... threw football around for about 45 min and then back
Monday- 60 minutes easy to moderate on las vegas blvd, perfect weather, sunny and 59
Wednesday- 55 minutes, same route, same conditions
Friday- 40 minutes moderate, forest tr to left on windsor to left on exposition to lake austin blvd, turned around back on exposition to 35th, turned around ran on exposition to left on windsor right on forest tr
Saturday- 4 miles, easy... forest to enfield down path to town lake to zilker... threw football around for about 45 min and then back
Monday, March 24, 2008
week 38
Monday- 47 minutes, moderate to hard... town lake under mopac to zilker, lap on road around, and then out on stratford to redbud to lake austin to town lake under mopac
Wednesday- 49 minutes, moderate to hard... forest to left on windsor to right on pecos to left on 35th up to mt bonnel road till bridge, turned around ran back stayed straight on pecos past windsor to left on enfield left on exposition right on bridle path left on forest. Ran early morning 6 am, had forgotten how good it felt to run before starting my day
**rest of week off going into cap 10**
Wednesday- 49 minutes, moderate to hard... forest to left on windsor to right on pecos to left on 35th up to mt bonnel road till bridge, turned around ran back stayed straight on pecos past windsor to left on enfield left on exposition right on bridle path left on forest. Ran early morning 6 am, had forgotten how good it felt to run before starting my day
**rest of week off going into cap 10**
Monday, March 17, 2008
week 37
monday- moderate 4 miles, + 5 minutes of fartleks (was going to run 800 repeats but the track i ran to was not a 400 m track)
tuesday- moderate to hard 4 miles... bull creek near 45 th headed north to hancock then west to shoal creek to white rock and back (miles 13 and 14 of the 2008 at&t austin marathon)
thursday- massage
friday- 7 miles, moderate to hard, up and down... forest to right enfield to hopi to left on windsor right on rockmoor around sweetbrush back to right on windsor to right on matthews down to scenic to pecos and back to windsor/rockmoor intersect straight on rockmoor to left on cherry till right on hopi left on enfield to left on forest
Saturday- 92 min (10 miles) easy to moderate, forest to right on enfield to left on lake austin to exposition, (met up with jo and beth) turned around ran lake austin to rockmoor to scenic to left on pecos right on 35th right on exposition, left on lake austin to town lake (beneath mopac) ran up trail to enfield to forest and home
tuesday- moderate to hard 4 miles... bull creek near 45 th headed north to hancock then west to shoal creek to white rock and back (miles 13 and 14 of the 2008 at&t austin marathon)
thursday- massage
friday- 7 miles, moderate to hard, up and down... forest to right enfield to hopi to left on windsor right on rockmoor around sweetbrush back to right on windsor to right on matthews down to scenic to pecos and back to windsor/rockmoor intersect straight on rockmoor to left on cherry till right on hopi left on enfield to left on forest
Saturday- 92 min (10 miles) easy to moderate, forest to right on enfield to left on lake austin to exposition, (met up with jo and beth) turned around ran lake austin to rockmoor to scenic to left on pecos right on 35th right on exposition, left on lake austin to town lake (beneath mopac) ran up trail to enfield to forest and home
Wednesday, March 12, 2008
week 36
Tuesday- 5 miles easy... forest to windsor to scenic to pecos and back*
Wednesday- Same 5... only faster (still mere medium effort)
*SXSW requuired hours of standing each day and much more walking around... that, combined with minimal sleep,maximum alcohol and eating only occasionally, did not make for a good week to put my body to the running test*
Wednesday- Same 5... only faster (still mere medium effort)
*SXSW requuired hours of standing each day and much more walking around... that, combined with minimal sleep,maximum alcohol and eating only occasionally, did not make for a good week to put my body to the running test*
Monday, March 3, 2008
week 35
Sunday- Little Rock Marathon, 4:08:56... did better with pacing at the start but was troubled by knee and achilles pain so i eased up.
**rest of the week almost off completely, due to 2 marathons in 2 weeks**
Thursday- Massage
Friday- stretching, 10 min run
Saturday- 4 miles easy, enfield-exposition-lake austin... loop
**rest of the week almost off completely, due to 2 marathons in 2 weeks**
Thursday- Massage
Friday- stretching, 10 min run
Saturday- 4 miles easy, enfield-exposition-lake austin... loop
Monday, February 25, 2008
week 34
**week before the Little Rock Marathon**
Monday- 40 min easy/moderate... escarpment from slaughter to william cannon and back
Wednesday- 1 mile warm-up, 2 mile run (alternating MGP and 10kP every 400), 1 mile cool down
rest of the week off... going into Sunday's marathon
Monday- 40 min easy/moderate... escarpment from slaughter to william cannon and back
Wednesday- 1 mile warm-up, 2 mile run (alternating MGP and 10kP every 400), 1 mile cool down
rest of the week off... going into Sunday's marathon
Sunday, February 17, 2008
week 33
Sunday- February 17 (my 29th birthday) ran AT&T Austin (my first) Marathon 3:53:36.4
Thursday- massage in a.m., 70 minutes easy run in afternoon
Saturday- ran 77 minutes easy out and moderate back
Thursday- massage in a.m., 70 minutes easy run in afternoon
Saturday- ran 77 minutes easy out and moderate back
Tuesday, February 12, 2008
week 32
WEEK Before the Marathon
Tuesday- 20 min moderate run
Wednesday- ran one 7:45 mile, 4 x 800s (3:13,3:16,3:01,3:05), another 7:45 mile
Thursday- Easy couple of miles
Tuesday- 20 min moderate run
Wednesday- ran one 7:45 mile, 4 x 800s (3:13,3:16,3:01,3:05), another 7:45 mile
Thursday- Easy couple of miles
Monday, February 4, 2008
week 31
Monday- 7.5 miles, hilly part of marathon course... From Exposition on Lake Austin, Right on Enfield, Left on Exposition to 35th and back only on Exposition
Tuesday- 6 x 800's, speedwork... times-- 2:59,3:07,3:11,3:10,3:08,3:02
Thursday- 9.2 miles, gradual up hill of course mile 12.13 to 16.73 and back... 79 min
Saturday- 9.5 miles, final 4.5 miles from 4th st to Guadalupe and back... 1:22 (pain and stitch free, felt really good)
Tuesday- 6 x 800's, speedwork... times-- 2:59,3:07,3:11,3:10,3:08,3:02
Thursday- 9.2 miles, gradual up hill of course mile 12.13 to 16.73 and back... 79 min
Saturday- 9.5 miles, final 4.5 miles from 4th st to Guadalupe and back... 1:22 (pain and stitch free, felt really good)
Sunday, January 27, 2008
week 30
Sunday- 3M Half Marathon... (13.1 miles) 1:38:05
Monday- Just to get the legs moving again, very easy 10 min bike and 10 min elyptical... followed by a 10 min hot tub of course
Tuesday- Massage
Wednesday- 6 miles easy (8:30 min miles) @ town lake... just getting the legs going again
Saturday- 11 miles easy, ran for enjoyment without watch, 1 1/2 hour total
Monday- Just to get the legs moving again, very easy 10 min bike and 10 min elyptical... followed by a 10 min hot tub of course
Tuesday- Massage
Wednesday- 6 miles easy (8:30 min miles) @ town lake... just getting the legs going again
Saturday- 11 miles easy, ran for enjoyment without watch, 1 1/2 hour total
Monday, January 21, 2008
week 29
Monday- 2.5 miles hard on treadmill, 10 min row, leg press, 10 min bike
Tuesday- 5 miles run, moderately hard... from slaughter on escarpment to convict hill turned right on beckett turned right on davis turned left on escarpment to slaughter again
Wednesday- 10 min elyptical, 10 min row, 10 min bike, 10 min treadmill... leg press
...OFF rest of week resting for 3M Half
Tuesday- 5 miles run, moderately hard... from slaughter on escarpment to convict hill turned right on beckett turned right on davis turned left on escarpment to slaughter again
Wednesday- 10 min elyptical, 10 min row, 10 min bike, 10 min treadmill... leg press
...OFF rest of week resting for 3M Half
Tuesday, January 15, 2008
week 28
Tuesday- easy hour and a half run... out to davis lane but turned right to escarpment (instead of usuall turn around) right on escarpment to william cannon right on wm cannon to brushy creek through westcreek back to middle school. **knee and foot that bothered me last week felt okay; this could have been to 3 days off; however 3 days offs were due to cold, which made today's run borderline miserable
Wednesday- Indoors, 3 miles on elyptical... leg weights: leg press, leg extensions, leg lifts... 5 min row for cool-down
Thursday- Indoors, 1 mile run... 5 hills hard for 1 min each, 10 min row, 10 min bike, 10 min elyptical
Saturday- 7.5 miles run, moderately easy, some hills in Charlotte
Wednesday- Indoors, 3 miles on elyptical... leg weights: leg press, leg extensions, leg lifts... 5 min row for cool-down
Thursday- Indoors, 1 mile run... 5 hills hard for 1 min each, 10 min row, 10 min bike, 10 min elyptical
Saturday- 7.5 miles run, moderately easy, some hills in Charlotte
Monday, January 7, 2008
week 27
**Sunday's hilly (up and down, very steep) 30k really took a toll on my body.
Recovery week...
Monday- 10 min spa, 5 min easy elyptical, 5 min easy bike, 5 min easy row
Tuesday- 3 miles in 21:45 on elyptical (75%), 1 mile cool down on treadmill
Wednesday- 20 min run to gym, 1 (7:20) mile on ellytical, 15 min row, 10 min bike, 20 min run back.
Thursday- Massage
Friday- 45 min rolling hills, moderately hard... From Slaughter on Escarpment to 45, with a side road run **Right knee and left foot (b/tw the talus and navicular bones)
Recovery week...
Monday- 10 min spa, 5 min easy elyptical, 5 min easy bike, 5 min easy row
Tuesday- 3 miles in 21:45 on elyptical (75%), 1 mile cool down on treadmill
Wednesday- 20 min run to gym, 1 (7:20) mile on ellytical, 15 min row, 10 min bike, 20 min run back.
Thursday- Massage
Friday- 45 min rolling hills, moderately hard... From Slaughter on Escarpment to 45, with a side road run **Right knee and left foot (b/tw the talus and navicular bones)
Tuesday, January 1, 2008
week 26
Tuesday (01.01.08)- 5 miles @ moderate pace
Wednesday- 8 miles
Thursday- X-training: 10 minutes elliptical, 10 minutes bike, 10 minutes row
Sunday- ARA 30k (18.6 miles)
Wednesday- 8 miles
Thursday- X-training: 10 minutes elliptical, 10 minutes bike, 10 minutes row
Sunday- ARA 30k (18.6 miles)
week 25
Sunday (12.23.07)- 10 miles, rolling hills in Hot Springs Village
Monday- 8 miles, 4 miles then hard hill repeats then 4 miles
Wednesday- 8 miles
Friday- 6 miles, on beach... low impact, good strength building b/c of low resistance
Saturday- 8 miles on road, along ocean
** 40 miles week ** (excellant for Christmas week)
Monday- 8 miles, 4 miles then hard hill repeats then 4 miles
Wednesday- 8 miles
Friday- 6 miles, on beach... low impact, good strength building b/c of low resistance
Saturday- 8 miles on road, along ocean
** 40 miles week ** (excellant for Christmas week)
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