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

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.

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)