December 30 - 5 miles, 40:02 (8 pace, but not really as the last mile was sub 7) sunny and warmer
December 29 - 5 miles, 38:54 (7:47 pace) cold and rainy
December 26 - easy 13 miles, 1:57:00 (9 pace)... survived the vicious dogs on a country road loop
December 23 - easy 7 miles on hard course, 1:02:55 (8:59 pace)... hills of LR, home to childhood home on roads that weren't there while i was growing up... caught in the rain for second half, absolutely soaked
December 22 - easy 5 miles, 44:27 (8:57 pace)
December 19 - 10 miles, Town Lake Loop without a watch, right around 1:30 i believe
December 18 - 3 miles, 24:36 (8:12 pace) & following a recovery massage from the day before
December 13 - Dallas White Rock Marathon, 3:39:59 (8:23 pace)... LOVED encouraging the first timers, seeing Tausha and spending time with Danny and Jon
December 9 - easy 30 min run
December 6 - Decker half, 1:38:50 (7:32 pace)
December 3 - 5 miles, 39:56 (7:59 pace)
December 2 - 5 miles, 41:05 (8:13 pace)
Thursday, December 3, 2009
Tuesday, October 20, 2009
Oct - ember
November 28 - 15 mi, 2:12:03 (8:48 pace)
November 26 - Turkey Trot 5 Miler, 35:29 (7:05 pace)
November 21 - 5 mi 43:33 (8:43 pace)
November 19- 4 mi 32:33 (8:09 pace)
November 15 -RnR SA Marathon, 26.2 miles, 3:45:00 (8:34 pace) HUUUUUUmid 70* @ race start ^^ 1:43 first half^^
November 8 - Run for the Water 10 miler, 73:36, (7: pace)
November 5 - 4 mi 30:56 (7:44 pace)
November 3 - 5 mi, 39:54 (7:59 pace)
October 31 - 15.5 mi 2:18:58 (8:58 pace)
October 29 - mile wrmp @7:55, 4 x 800m (2:58, 2:59, 2:58, 2:48), mile cooldown @ 7:20
October 28 - 5 miles, 42:04 (8:25 pace)
October 24 - 22 miles, 3:36:48, (9:21 pace)
October 22 - 2 mile wrmp @ 8:00 pace, 2 x 800m (3:15, 3:10) 10 min stairs, 2 x 800m (3:13, 3:09), 2 mile cool-down @ 8:02 pace
October 20 - 6 miles 52:09 (8:41 pace)
October 18 - IBM Uptown Classic 10k, 44 min (7:05 pace) had a lot left in the tank at the end
October 15 - 6 miles 50:54 (8:29 pace)
October 13 - 6 miles 52:29 (8:45 pace)
October 9 - 7 miles 58:18 (8:20 pace) on grass at soccer complex
October 6 - EASY 4 miles 37:25 (9: 24 pace)
October 4 - 20 miles, 3:00:00 (9:00 pace)
October 2 - 10 miles, 1:26:11 (8:37 pace)
November 26 - Turkey Trot 5 Miler, 35:29 (7:05 pace)
November 21 - 5 mi 43:33 (8:43 pace)
November 19- 4 mi 32:33 (8:09 pace)
November 15 -RnR SA Marathon, 26.2 miles, 3:45:00 (8:34 pace) HUUUUUUmid 70* @ race start ^^ 1:43 first half^^
November 8 - Run for the Water 10 miler, 73:36, (7: pace)
November 5 - 4 mi 30:56 (7:44 pace)
November 3 - 5 mi, 39:54 (7:59 pace)
October 31 - 15.5 mi 2:18:58 (8:58 pace)
October 29 - mile wrmp @7:55, 4 x 800m (2:58, 2:59, 2:58, 2:48), mile cooldown @ 7:20
October 28 - 5 miles, 42:04 (8:25 pace)
October 24 - 22 miles, 3:36:48, (9:21 pace)
October 22 - 2 mile wrmp @ 8:00 pace, 2 x 800m (3:15, 3:10) 10 min stairs, 2 x 800m (3:13, 3:09), 2 mile cool-down @ 8:02 pace
October 20 - 6 miles 52:09 (8:41 pace)
October 18 - IBM Uptown Classic 10k, 44 min (7:05 pace) had a lot left in the tank at the end
October 15 - 6 miles 50:54 (8:29 pace)
October 13 - 6 miles 52:29 (8:45 pace)
October 9 - 7 miles 58:18 (8:20 pace) on grass at soccer complex
October 6 - EASY 4 miles 37:25 (9: 24 pace)
October 4 - 20 miles, 3:00:00 (9:00 pace)
October 2 - 10 miles, 1:26:11 (8:37 pace)
Monday, August 24, 2009
lots of changes, but still running
Over the past couple of weeks, I have bought a home, moved into the home and am still settling into the home. Other big purchases were made, things were placed and roommates replaced. One thing remains, running. It has stayed near by, that friend that helps me get through these sort of things. Always there, ready to go...
August 23, 10 miles on Town Lake @ Aaron Archer progressive pace, 1:20:05 (8 min pace)
August 25, 4 miles near house, 32:51 (8:13 pace)
August 26, 7 miles hills of travis country, 57:17 (8:11 pace)
August 29, 13 miles Town Lake out Lake Austin to Enfield to Escarpment to 35th to Jackson to Bull Creek and a little loop to loop up round 50th and then back 1:51:36 (8:35 pace)
September 1, 7 miles, up Convict Hill to Escarpment to Slaughter and back, 56:52 (8:07 pace) * second half faster
September 2, 8 miles on hills of Travis Country, 1:06:06 (8:16 pace) *second half faster
September 5, 6 miles, House to Latta Ln to Davis to Escarpment turn around @ 3 miles out and back, 48:04 (8:01 pace)
September 6, 6 miles, 45:16 (7:33 pace)
September 8, 4 miles easy but in heat of afternoon (dumb), 31:45 (7:56 pace)
September 9, 7 miles hills, 59:49 (8:33 pace)
September 11, 5 miles, 44:09 (8:50 pace)
September 13, 19 miles (was supposed to be 16 but when i reached the bottom of Great Northern, i had to run up it... by the time i made it back down to town lake i had reached 19 miles) Town Lake out lake Austin to Scenic to Mt Bonnel to Balcones to 35th to Jackson and up Bull Creeek then Shoal Creek till Great Northern nearly the same back till Exposition, 2:54:50 (9:12 pace) Felt great afterwards!!!
September 16, 4 miles, 30:36 (7:39 pace)
September 19, 10k, 50:33 (8:14 pace)
September 20, 14 miles, 2:10:44 (9:20 pace)
September 23, easy 30 minute run, no distance measured
September 24, 6 miles, 49:24 (8:14 pace)
September 27, 12k leg of Silicon Labs Marathon Relay, 54:36, (7:18 pace)
September 29, easy 4 miles in afternoon sun, 32:55 (8:14 pace)
September 30, Speed day, Mile warmup (7:38), speed drills, 4 x 800m (3:00, 3:04, 3:01, 3:03) *ran on stretch of road instead of track, seemed to go faster but didn't make it any easier* Mile cool-down (7:40)
August 23, 10 miles on Town Lake @ Aaron Archer progressive pace, 1:20:05 (8 min pace)
August 25, 4 miles near house, 32:51 (8:13 pace)
August 26, 7 miles hills of travis country, 57:17 (8:11 pace)
August 29, 13 miles Town Lake out Lake Austin to Enfield to Escarpment to 35th to Jackson to Bull Creek and a little loop to loop up round 50th and then back 1:51:36 (8:35 pace)
September 1, 7 miles, up Convict Hill to Escarpment to Slaughter and back, 56:52 (8:07 pace) * second half faster
September 2, 8 miles on hills of Travis Country, 1:06:06 (8:16 pace) *second half faster
September 5, 6 miles, House to Latta Ln to Davis to Escarpment turn around @ 3 miles out and back, 48:04 (8:01 pace)
September 6, 6 miles, 45:16 (7:33 pace)
September 8, 4 miles easy but in heat of afternoon (dumb), 31:45 (7:56 pace)
September 9, 7 miles hills, 59:49 (8:33 pace)
September 11, 5 miles, 44:09 (8:50 pace)
September 13, 19 miles (was supposed to be 16 but when i reached the bottom of Great Northern, i had to run up it... by the time i made it back down to town lake i had reached 19 miles) Town Lake out lake Austin to Scenic to Mt Bonnel to Balcones to 35th to Jackson and up Bull Creeek then Shoal Creek till Great Northern nearly the same back till Exposition, 2:54:50 (9:12 pace) Felt great afterwards!!!
September 16, 4 miles, 30:36 (7:39 pace)
September 19, 10k, 50:33 (8:14 pace)
September 20, 14 miles, 2:10:44 (9:20 pace)
September 23, easy 30 minute run, no distance measured
September 24, 6 miles, 49:24 (8:14 pace)
September 27, 12k leg of Silicon Labs Marathon Relay, 54:36, (7:18 pace)
September 29, easy 4 miles in afternoon sun, 32:55 (8:14 pace)
September 30, Speed day, Mile warmup (7:38), speed drills, 4 x 800m (3:00, 3:04, 3:01, 3:03) *ran on stretch of road instead of track, seemed to go faster but didn't make it any easier* Mile cool-down (7:40)
Tuesday, August 4, 2009
Beginning to train for SA RnR
Sunday, Aug 2, 7 miles, Town Lake: Mopac to I-35 Loop, 57:26 (8:12 pace)
Tuesday, Aug 4, 4 miles escarpment slightly rolling hills, 31:54 (7:59 pace)
Wednesday, Aug 5, 6 miles, Evening run in 100 degree heat, took break 3.5 miles in, Southwest Pkwy to Foster Ranch and back. 51:20 (8:34 pace)
Saturday, Aug 8, 5 miles up Davis South on Escarpment till 2.5 miles out and turned around headed back, second half faster... slightly rolling hills, 40:56 (8:11 pace)
Sunday, Aug 9, 9 miles on hilly Stratford route, 1:20:37 (8:58 pace)
Tuesday, Aug 11, 3 miles 23:59 (8:00 pace)
Wednesday, Aug 12, 6 miles hills of Travis Country, 51:11 (8:32 pace)
Saturday, Aug 15, 5 miles, 44:19 (8:52 pace)
Sunday, Aug 16, hard and hot 10.5 miles on Mt. Bonnell route, with extra time on hills, 1:46:14, (10:12 pace)
Tuesday, Aug 18, 5.5 miles on townlake with Aaron Archer at increasing pace, 44:39 (8:06 pace)
Wednesday, Aug 19, 6 miles on hills of Travis Country, 50:46 (8:28 pace)
Friday, Aug 21, 4 miles, 32:14 (8:04 pace)
Tuesday, Aug 4, 4 miles escarpment slightly rolling hills, 31:54 (7:59 pace)
Wednesday, Aug 5, 6 miles, Evening run in 100 degree heat, took break 3.5 miles in, Southwest Pkwy to Foster Ranch and back. 51:20 (8:34 pace)
Saturday, Aug 8, 5 miles up Davis South on Escarpment till 2.5 miles out and turned around headed back, second half faster... slightly rolling hills, 40:56 (8:11 pace)
Sunday, Aug 9, 9 miles on hilly Stratford route, 1:20:37 (8:58 pace)
Tuesday, Aug 11, 3 miles 23:59 (8:00 pace)
Wednesday, Aug 12, 6 miles hills of Travis Country, 51:11 (8:32 pace)
Saturday, Aug 15, 5 miles, 44:19 (8:52 pace)
Sunday, Aug 16, hard and hot 10.5 miles on Mt. Bonnell route, with extra time on hills, 1:46:14, (10:12 pace)
Tuesday, Aug 18, 5.5 miles on townlake with Aaron Archer at increasing pace, 44:39 (8:06 pace)
Wednesday, Aug 19, 6 miles on hills of Travis Country, 50:46 (8:28 pace)
Friday, Aug 21, 4 miles, 32:14 (8:04 pace)
Been too long since i've run that far
Since May I have gone from taking time off to running 3 to 4 times a week to longer runs of 7 miles and back to a recent week off before beginning my training for the San Antonio Rock n' Roll Marathon (to be run in November). I ran 3 to 5 miles every other day while i was in Iowa in June and worked through the heat of July while back in Austin. My Garmin recorded some of these runs and these recorded runs may be all i will be able to report on since May. My mood has reflected my having run less, but as I mentioned am excited as I am in training for another marathon.
May 13, 5 miles, 41:43 (8:21 pace)
May 18, 5 miles 38:47 (7:45 pace)
May 22, 9.4 miles, 1:17:01 (8:12 pace) *think i remember this being a case where it didn't reset from a prior run ie. 5 miles on one day and 4.4 miles - don't remember for sure though
Sunday, June 14, 5 miles, 40:32 (8:07 pace)
Monday, June 15, 3 miles, 23:44 (7:55 pace)
Wednesday, June 17, 4.75 miles, 38:53 (8:11 pace)
Saturday, ,June 20, 4 miles, 31:51 (7:58 pace)
Wednesday, June 24, 4 miles 30:11 (7:33 pace)
Thursday, July 16, 5 miles, town lake trail, 38:50 (7:46 pace)
Sunday, July 19, 5 miles, town lake trail, 39:54 (7:59 pace)
Monday, July 20, 3 miles easy with Tausha (recovering from surgery) (9 min pace)
Tuesday, July 21, 5 miles, town lake trail, 40:29 (8:06 pace)
Thursday, July 23, 5 miles, town lake trail, 42:38 (8:32 pace)
Saturday, July 25, 5 miles flat road in florida, 42:59 (8:36 pace)
Sunday, july 26, 7 miles flat road in florida, 57:41 (8:15 pace)
...and now that we are all caught up, i will resume regularly posting.
May 13, 5 miles, 41:43 (8:21 pace)
May 18, 5 miles 38:47 (7:45 pace)
May 22, 9.4 miles, 1:17:01 (8:12 pace) *think i remember this being a case where it didn't reset from a prior run ie. 5 miles on one day and 4.4 miles - don't remember for sure though
Sunday, June 14, 5 miles, 40:32 (8:07 pace)
Monday, June 15, 3 miles, 23:44 (7:55 pace)
Wednesday, June 17, 4.75 miles, 38:53 (8:11 pace)
Saturday, ,June 20, 4 miles, 31:51 (7:58 pace)
Wednesday, June 24, 4 miles 30:11 (7:33 pace)
Thursday, July 16, 5 miles, town lake trail, 38:50 (7:46 pace)
Sunday, July 19, 5 miles, town lake trail, 39:54 (7:59 pace)
Monday, July 20, 3 miles easy with Tausha (recovering from surgery) (9 min pace)
Tuesday, July 21, 5 miles, town lake trail, 40:29 (8:06 pace)
Thursday, July 23, 5 miles, town lake trail, 42:38 (8:32 pace)
Saturday, July 25, 5 miles flat road in florida, 42:59 (8:36 pace)
Sunday, july 26, 7 miles flat road in florida, 57:41 (8:15 pace)
...and now that we are all caught up, i will resume regularly posting.
Tuesday, May 12, 2009
Keep on running
Sunday, May 10 - 7 miles, 54 min (7:50 pace) Town Lake Trail Mopac out to I-35 w/ a little extra to equal 7 miles
Tuesday, May 12 - Mile warm-up (7:50), Speed Drills & Stretching, 4 x 400m, (86, 85, 82, 79)... would have done more but following a 2 week break (and b/c of time restraints this morning) I decided to get in what I could... 800m cool-down (4:00)
Tuesday, May 12 - Mile warm-up (7:50), Speed Drills & Stretching, 4 x 400m, (86, 85, 82, 79)... would have done more but following a 2 week break (and b/c of time restraints this morning) I decided to get in what I could... 800m cool-down (4:00)
Thursday, March 26, 2009
Marching On (& into April)
Monday - March 23 - 5 miles easy, 42 minutes (8:24 pace)... first run back since LR Marathon, it was hot, humid and hard. Last week March 16-22 I did an awful lot of walking but no running... think this helped my recovery. Ran in Westcreek, around Arbor Trails trail and back (white/lime)
Tuesday - March 24 - Mile warm-up (7:05 pace), Speed drills and stretching, 4 x 800m (2:56, 3:01, 3:02, 3:01), Mile cool-down (7:30 pace)(yellow = 143 Total)
Thursday - March 26 - 5 miles easy, 40 minutes (8:00 pace)... Wectcreek to Wm Cannon for a bit then back (white/lime = 97 Total)
Sunday - March 29 - Statesman Cap10k, 44:22, (7:09 pace) (yellow)
Monday -March 30 - 7 miles easy, 58 minutes (8:16 pace)... Westcreek out Brush Country to Latta Ln to Davis and back to track (white/lime)
Tuesday - March 31 - Mile warm-up (7:30 pace), Speed drills and stretching, 5 x 800m (2:59, 3:03, 3:03, 3:03, 3:05, 3:03), Mile cool-down (7:21 pace) (yellow)
Friday - April 3 -5 miles @ MGP (Marathon Goal Pace), 40 Minutes (8:00 pace)... Westcreek to Brushy Creek past Wm Cannon to Convict Hill & back (white/lime)
Saturday - April 4 - 12 miles, easy on hard course, 1 hour 45 minutes, (8:45 pace)... Town Lake under Mopac up Lake Austin to Scenic to Mt Bonnel (incl stairs to top, short break to take it all in) then down other side till my total miles was @ 6 miles... turned around and ran back (white/lime)
Sunday -April 5 - 12 miles, same course/very windy, slightly faster, 1 hour 42 minutes, (8:30 pace) (white/lime)
*Intended to run in between these, but felt I needed Mon & Tues off and Wed afternoon was too hot, was body-slammed in gym Wednesday evening, so I did not run that night.*
Thursday - April 9 - 5 miles easy, 41 min 48 seconds, (8:22 pace), Westcreek... lower left back still tender from body-slam on gym floor the night before (white/lime)
Friday - April 10 - 5 miles moderate, 39 min, (7:50 pace), From Jimmy's @ Monarch on 5th to Congress down to Town Lake and headed west to Mopac bridge, crossed over and continued on trail loop until 1st Street bridge. (white/lime)
Tuesday - April 14 - 7 miles easy, 58 min, (8:15 pace)... Westcreek out Brushy Creek to Latta then neighborhood south of Davis before turning around and heading back to the school (white/lime)
Thursday - April 16 - mile warm-up (7:15), Speed drills, 3 x 400m (82, 77, 82), 10 minutes of stairs, 2 x 400m (83, 82), Mile cool-down (7:40) (yellow)
Sunday - April 19 -10 miles super easy, 90 min, (9:20 pace first 5 miles, 8:40 pace final 5)... Town Lake beneath Mopac to Lake Austin Blvd. to Right on Enfield to left on Exposition to left on Windsor then right on Pecos to left on 35th and right on Balcones Woods up the hill and turned around and took same route back to Town Lake under Mopac Bridge
Tuesday - April 21 - 5 miles, 43:01, (8:37 pace)... Westcreek to Arbor Trails and back to school (Extremely Hot Afternoon)
Wednesday - April 22 - 5 miles, 40 min, (8:00 pace overall... actually started slower and finished faster) Westcreek to Arbor Trails and back to school
** Rest until Sunday, April 26... Big Sur Marathon **
Tuesday - March 24 - Mile warm-up (7:05 pace), Speed drills and stretching, 4 x 800m (2:56, 3:01, 3:02, 3:01), Mile cool-down (7:30 pace)(yellow = 143 Total)
Thursday - March 26 - 5 miles easy, 40 minutes (8:00 pace)... Wectcreek to Wm Cannon for a bit then back (white/lime = 97 Total)
Sunday - March 29 - Statesman Cap10k, 44:22, (7:09 pace) (yellow)
Monday -March 30 - 7 miles easy, 58 minutes (8:16 pace)... Westcreek out Brush Country to Latta Ln to Davis and back to track (white/lime)
Tuesday - March 31 - Mile warm-up (7:30 pace), Speed drills and stretching, 5 x 800m (2:59, 3:03, 3:03, 3:03, 3:05, 3:03), Mile cool-down (7:21 pace) (yellow)
Friday - April 3 -5 miles @ MGP (Marathon Goal Pace), 40 Minutes (8:00 pace)... Westcreek to Brushy Creek past Wm Cannon to Convict Hill & back (white/lime)
Saturday - April 4 - 12 miles, easy on hard course, 1 hour 45 minutes, (8:45 pace)... Town Lake under Mopac up Lake Austin to Scenic to Mt Bonnel (incl stairs to top, short break to take it all in) then down other side till my total miles was @ 6 miles... turned around and ran back (white/lime)
Sunday -April 5 - 12 miles, same course/very windy, slightly faster, 1 hour 42 minutes, (8:30 pace) (white/lime)
*Intended to run in between these, but felt I needed Mon & Tues off and Wed afternoon was too hot, was body-slammed in gym Wednesday evening, so I did not run that night.*
Thursday - April 9 - 5 miles easy, 41 min 48 seconds, (8:22 pace), Westcreek... lower left back still tender from body-slam on gym floor the night before (white/lime)
Friday - April 10 - 5 miles moderate, 39 min, (7:50 pace), From Jimmy's @ Monarch on 5th to Congress down to Town Lake and headed west to Mopac bridge, crossed over and continued on trail loop until 1st Street bridge. (white/lime)
Tuesday - April 14 - 7 miles easy, 58 min, (8:15 pace)... Westcreek out Brushy Creek to Latta then neighborhood south of Davis before turning around and heading back to the school (white/lime)
Thursday - April 16 - mile warm-up (7:15), Speed drills, 3 x 400m (82, 77, 82), 10 minutes of stairs, 2 x 400m (83, 82), Mile cool-down (7:40) (yellow)
Sunday - April 19 -10 miles super easy, 90 min, (9:20 pace first 5 miles, 8:40 pace final 5)... Town Lake beneath Mopac to Lake Austin Blvd. to Right on Enfield to left on Exposition to left on Windsor then right on Pecos to left on 35th and right on Balcones Woods up the hill and turned around and took same route back to Town Lake under Mopac Bridge
Tuesday - April 21 - 5 miles, 43:01, (8:37 pace)... Westcreek to Arbor Trails and back to school (Extremely Hot Afternoon)
Wednesday - April 22 - 5 miles, 40 min, (8:00 pace overall... actually started slower and finished faster) Westcreek to Arbor Trails and back to school
** Rest until Sunday, April 26... Big Sur Marathon **
Sunday, March 15, 2009
Little Rock Marathon
First race in the 30-34 age group. *this will not be my best race report (it also wasn't my best race)*
The weather was warmer than i had expected to begin, but knew with the cloud cover it would stay fairly constant. I began in starting corral "B", meaning I was fairly close to th front of the pack. The peeing was an issue again as well and even had to go in the first mile. I should have not worried about making up this time (especially right away) but I did. I raced on.
Thought my watch was set to show me my PACE w/ distance and elapsed time down below... Noticed it said 8:30... I thought *I should be running faster than this* so i stepped it up considerably and looked at my watch apr 5 minutes later only to see it say 13:30 *WHOA!!* then noticed it was on ELAPSED TIME w/ pace and Distance below... I was running 6:15 pace.
So Oops, but i didn't want to take it easy for a while either. I pushed on at 7:30-7:40 miles. There seemed to be, based on the cheers of the fans, an Elvis character behind me. I was happy to keep him there along with the 3:30 pace group. The amount winding and hills early on through me for a bit of a loop (almost like a dizzy bat race). I didn't know for sure where I was headed next (this may have helped and hurt).
I continued to take water and gatorade... found my rhythm for taking GU's to be just a little off. This could easily be due my disorientation. As finicky as my lap time button on my watch can be i wanted to shoot for hitting it every 5 miles... 8 min miles = 40 min (easy math). This formula would also break down my run (mentally at least). Sometimes I hit it a little early others were a little late: 5 miles segments: _1_ 5.08 miles @ 7:40 pace in 38:54 _2_ 5.03 mils @ 7:50 pace in 39:22 _3_ 5.28 @ 8:18 pace in 43:49 _4_ 4.5 miles @ 8:15 pace in 37:13 ((first 19.9 Miles @ 8:00 pace in 2:39:20)) _5_ 6.27 miles @ 8:52 pace in 55:34 Easy to see that I slowed immensely toward the end.
So poor pacing coupled with the number of hills (hard up and hammering down) led to a tough run.
Elvis caught me @ mile 16... i caught him again just before mile 22 and finished ahead of him by 7 minutes. This was a small victory for me until I learned he had run a marathon the day before. :/
The 3:30 pace group left me @ mile 18... @ this point I was just holding on, running under 9 minute miles as to still beat my San Antonio time of 3:38:13.
In the end it resulted in my second best Marathon time @ 3:36:01.
Age Group: 30th of 106
Overall: 159th of 1379 finishers
10k: 47:55
8 miles: 1:01
13.1 Miles: 1:43:10
20.6 Miles: 2:47:36
26.2 Miles: 3:36:01 Pace: 8:15
Praise God!!
The weather was warmer than i had expected to begin, but knew with the cloud cover it would stay fairly constant. I began in starting corral "B", meaning I was fairly close to th front of the pack. The peeing was an issue again as well and even had to go in the first mile. I should have not worried about making up this time (especially right away) but I did. I raced on.
Thought my watch was set to show me my PACE w/ distance and elapsed time down below... Noticed it said 8:30... I thought *I should be running faster than this* so i stepped it up considerably and looked at my watch apr 5 minutes later only to see it say 13:30 *WHOA!!* then noticed it was on ELAPSED TIME w/ pace and Distance below... I was running 6:15 pace.
So Oops, but i didn't want to take it easy for a while either. I pushed on at 7:30-7:40 miles. There seemed to be, based on the cheers of the fans, an Elvis character behind me. I was happy to keep him there along with the 3:30 pace group. The amount winding and hills early on through me for a bit of a loop (almost like a dizzy bat race). I didn't know for sure where I was headed next (this may have helped and hurt).
I continued to take water and gatorade... found my rhythm for taking GU's to be just a little off. This could easily be due my disorientation. As finicky as my lap time button on my watch can be i wanted to shoot for hitting it every 5 miles... 8 min miles = 40 min (easy math). This formula would also break down my run (mentally at least). Sometimes I hit it a little early others were a little late: 5 miles segments: _1_ 5.08 miles @ 7:40 pace in 38:54 _2_ 5.03 mils @ 7:50 pace in 39:22 _3_ 5.28 @ 8:18 pace in 43:49 _4_ 4.5 miles @ 8:15 pace in 37:13 ((first 19.9 Miles @ 8:00 pace in 2:39:20)) _5_ 6.27 miles @ 8:52 pace in 55:34 Easy to see that I slowed immensely toward the end.
So poor pacing coupled with the number of hills (hard up and hammering down) led to a tough run.
Elvis caught me @ mile 16... i caught him again just before mile 22 and finished ahead of him by 7 minutes. This was a small victory for me until I learned he had run a marathon the day before. :/
The 3:30 pace group left me @ mile 18... @ this point I was just holding on, running under 9 minute miles as to still beat my San Antonio time of 3:38:13.
In the end it resulted in my second best Marathon time @ 3:36:01.
Age Group: 30th of 106
Overall: 159th of 1379 finishers
10k: 47:55
8 miles: 1:01
13.1 Miles: 1:43:10
20.6 Miles: 2:47:36
26.2 Miles: 3:36:01 Pace: 8:15
Praise God!!
Saturday, February 21, 2009
Onward to Little Rock
Saturday - February 21 - 5 miles, moderate 39:27 (7:54 pace) w/ final mile the fastest, @ town lake. (white/lime)
Monday - February 23 - 5 miles, easy 42:14 (8:27 pace), apt. to westcreek to arbor trails loop and back to middle school. (white/lime)
Tuesday - February 24 - 1 mile warmup (8:35), Speed drills, 3 x 800 m (3:24, 3:30, 3:40) stopped there b/c 1) i was getting slower, 2) side stitch (dehydration/non-breathing related); 800 m cool-down (4:00)... so not the best speed work-out day but the positives include that i made the effort to get out of bed and stuck with the workout through the side stitch at least for a while... persevering bad days makes the good days all the more good (yellow)
Thursday - February 26 - 6.7 miles, 57 minutes, (8:30 pace)... Ran from Mopac and Davis, up Davis, turned right on Escarpment, turned around at William Cannon, back toward and to Slaughter Ln, turned around and ran to Davis, turned right to Mopac... odd distance and total time I know; i wanted to run on the gently rolling hills over there but also had to be finished in time for school. The important part to me would be the pace on hills. (white/lime)
Sunday - March 1 - 13.1 miles, Hard course, Va-Ha-ARY easy 2:01:38 (9:17 pace)... Town Lake to Lake Austin to Enfield to Left on Exposition to 35th and back on Exposition (headed South) to Left on Enfield to Left on Lamar to 24th and back on Lamar (headed South) to 6th st to Right on Congress to Town Lake Trail to SFAHS Track for final faster mile. Overall it was a good run with rolling hills for the first 8 miles or so and an easier downhill or flat for the final bit, especially important faster final two miles. (white/lime)
**Plan to follow same/similar schedule as the 2 weeks going into Austin Marathon**
Wednesday - March 4 - 5 miles, easy, 43 min (8:36 pace)... Westcreek to Arbor Trails trail (1 loop) and back to middle school (white/lime)
Friday - March 6 - 4 miles, 34 minutes (8:25 pace)... easy run along Town-lake trail with Jordan; tender left hamstring at times (white/lime)
Sunday - March 8 - 8.5 miles, 1 hour 13 min 20 sec (8:37 pace)... TownLake under Mopac up Lake Austin Blvd to Enfield left on Exposition to 35th turned around came back the same way and finished on SFAHS track. Last mile was fastest. Tender Left hamstring, occasional knee or back pain, right achilles was tender. (white/lime)
Tuesday - March 10 - 5.16 miles, 40:34, (7:51) Westcreek to William Cannon left to Mopac and back to track, moderate to easy throughout run, finished second half faster than first, with final mile the fastest mile... the reason for the odd milage is continued to run an almost extra lap to catch 7 grade boys who were running in front of me (white/lime)
Wednesday - March 11 - 5 miles, 43:50, (8:46) much easier pace than Tuesday but on harder course, St Charles neighborhood run, with hard hills, final mile fastest (yellow)
**Rest until Sunday's race**
Monday - February 23 - 5 miles, easy 42:14 (8:27 pace), apt. to westcreek to arbor trails loop and back to middle school. (white/lime)
Tuesday - February 24 - 1 mile warmup (8:35), Speed drills, 3 x 800 m (3:24, 3:30, 3:40) stopped there b/c 1) i was getting slower, 2) side stitch (dehydration/non-breathing related); 800 m cool-down (4:00)... so not the best speed work-out day but the positives include that i made the effort to get out of bed and stuck with the workout through the side stitch at least for a while... persevering bad days makes the good days all the more good (yellow)
Thursday - February 26 - 6.7 miles, 57 minutes, (8:30 pace)... Ran from Mopac and Davis, up Davis, turned right on Escarpment, turned around at William Cannon, back toward and to Slaughter Ln, turned around and ran to Davis, turned right to Mopac... odd distance and total time I know; i wanted to run on the gently rolling hills over there but also had to be finished in time for school. The important part to me would be the pace on hills. (white/lime)
Sunday - March 1 - 13.1 miles, Hard course, Va-Ha-ARY easy 2:01:38 (9:17 pace)... Town Lake to Lake Austin to Enfield to Left on Exposition to 35th and back on Exposition (headed South) to Left on Enfield to Left on Lamar to 24th and back on Lamar (headed South) to 6th st to Right on Congress to Town Lake Trail to SFAHS Track for final faster mile. Overall it was a good run with rolling hills for the first 8 miles or so and an easier downhill or flat for the final bit, especially important faster final two miles. (white/lime)
**Plan to follow same/similar schedule as the 2 weeks going into Austin Marathon**
Wednesday - March 4 - 5 miles, easy, 43 min (8:36 pace)... Westcreek to Arbor Trails trail (1 loop) and back to middle school (white/lime)
Friday - March 6 - 4 miles, 34 minutes (8:25 pace)... easy run along Town-lake trail with Jordan; tender left hamstring at times (white/lime)
Sunday - March 8 - 8.5 miles, 1 hour 13 min 20 sec (8:37 pace)... TownLake under Mopac up Lake Austin Blvd to Enfield left on Exposition to 35th turned around came back the same way and finished on SFAHS track. Last mile was fastest. Tender Left hamstring, occasional knee or back pain, right achilles was tender. (white/lime)
Tuesday - March 10 - 5.16 miles, 40:34, (7:51) Westcreek to William Cannon left to Mopac and back to track, moderate to easy throughout run, finished second half faster than first, with final mile the fastest mile... the reason for the odd milage is continued to run an almost extra lap to catch 7 grade boys who were running in front of me (white/lime)
Wednesday - March 11 - 5 miles, 43:50, (8:46) much easier pace than Tuesday but on harder course, St Charles neighborhood run, with hard hills, final mile fastest (yellow)
**Rest until Sunday's race**
Monday, February 16, 2009
As a 29 year old, my 4th & Final Marathon
also final race of the Distance Challenge...
February 15, 2009
The race got off to a late start; i had to pee twice before it even began. This worried me that I would later dehydrate. I wasn't feeling incredibly fast and decided I would just run until I couldn't. I was also willing to let the Lord surprise me. Whatever was to come, i had agreed to not run any faster than 7 or slower than 8; to see if this pacing thing held any value. In the beginning few miles, i constantly compared the experience to the last years Austin Marathon (my birthday, fireworks, feeling great, feeling free) and the November San Antonio Rock n' Roll (a flat, fast course; lots of people, lots of music). I kept thinking to myself, "well everyone has their day, today just isn't yours."
The long Congress uphill was indeed a little longer than last years, but seemed even longer than that. On the turn back downhill, on First street, the 3:20 pace group pulled away. They remained in sight, but I held to my promises of not giving too much energy too early. Part of my reluctance to run fast in the beginning actually came from two things 1) an article that mentioned Austin's course was "best" for those who planned to run "equal or negative splits" -- negative splits out of question, I tried my best for equal-ish 2) a college basketball game on TV went into Overtime, I said to my roommate, also a runner, "aren't you glad that Marathons don't have Overtime." -- I ran early on in such a way that overtime might be a possibility.
Getting to the bottom of First street, I took my first GU (aprx. 40 min) and peed once again. I had already taken water and Powerade before this, but with all this going to the bathroom, was even more concerned with dehydration. I continued to take liquids throughout the race for this very reason, skipping only maybe 4 or 5 stops. Rounding the corner on Cesar Chavez we hit the 10k mark around 50 minutes, i felt good about this considering it had not been "my day" but was happy to have not gone out "too fast". I kind of did some math thinking that 4 x 10k's @ 50 min would be 200 min or 3 hr 20 min with 2 miles to go... which would be a lovely place to be, easily a personal best... then i thought, you still have 20 miles to go, "why are you so concerned about the end time; it's not your day"
Some things i saw early on motivated me: a sign "if lance can do it with ONE you can do it with TWO"... also an AGE GROUP LEADER race singlet, I thought that I needed a shirt that said something to the effect "Exact Same SSN Group Leader" (implying that I was racing against myself, at my pace) I saw Aaron and Jo under Mopac @ Town Lake, this gave me a little extra energy to get up the hill.
Down Lake Austin Blvd. I talked with a fella who was running on a marathon on his birthday, the same thing that i did last year. this reminded me of that feeling, that energy. it helped me scoot down lake austin. I took, as planned, the turn at Enfield wide, so that the steep grade would not kill my stride (break my spirit) as it had last year. When we got to Exposition I waved goodbye to the Half-ers and wished them well; not completely selfless as encouraging others gives me strength.
The hills of Exposition are NEVER easy. I remembered my erratic pace from last year, catching up with and being caught by Jo and her pacers. I remembered also my promise not to accelerate too fast down hill or take too long up hill. I encountered a girl in red "go Angie go" printed on the front of her shirt (i told her i was going to change my name to angie for the day, she was fine with my borrowing it) and "PR or ER" printed on the back... this didn't strike too much fancy at the time but planted a seed that would later grow.
I casually stopped by the National Guard Band on 35th, they were not playing. I asked when the next show was, as if I was going to actually wait. he said 30 seconds, i nodded and looked at my watch (as if I was considering sticking around). He asked if I was going to stay, I told him I didn't have time today.
Turning through the streets of Jackson, 39th and Bull Creek I thought of Dave Hornberger, who lives over that way (a volunteer co-leader with me from church)... approaching the half way point, I still felt okay and knew that I would soon see Samantha. I did and wished her a Happy Birthday. @ 13.1 miles, my time was similar to San Antonio 1:43 (slightly faster than 8 min, 3:30 marathon pace) I worried that i would have enough left, as in SA I slowed considerably towards the finish.
Another thing, other than praying and taking fluids, that i did throughout the race, was tried not to be left alone, to draft (allowing others to break the wind) @ this point in the race, the next few miles i also focused on my form.
I then turned left on White Rock and knew Great Northern was coming, my most dreaded part of the race... just hold on till you are on top of Great Northern, then it will begin to be downhill. while enduring Great Northern, I was greeted by Robert (who I had met during/throughout the 10 miler). He had encouragement and I was in need of some. I used it to top Great Northern and moved on.
By mile 18, still feeling/running good... I did the math again... I should make it to the 20 mile mark by 2:40 (8 min, 3:30 pace) w/ 6 miles left I could run them all in 9 min and still PR!!... this gave me hope, kept me moving.
The 3:30 pace group caught and passed me around mile 22, but stayed in sight for a while. Crowd encouragement, encouraging those that I passed, as well as positive self talk kept me moving. My self talk included mathematics and realizing if I could only "stay strong" or "hold fast" I would PR!! The now downhill terrain helped as well.
Scooting down Duval, I knew I was close. Seeing signs that said 2 miles to go actually surprised me, thinking i had more than that. Going up Dean Keeton my mantra was "baby steps" and "easy now"... my hamstrings took turn twitching and i remember thinking "please not now, not after all this way, being so close to running a good race only to fail at the end" (sure there is a Spiritual application there as well)
I coasted down Guadalupe... only the unthinkable could stop me now... I remember to manage the up hill @ MLK, staying to the right, not lengthening my up hill but rather the down. San Jacinto didn't mean i was done yet, but meant I was that much closer... one more uphill...
Turning onto 11th and into a finish corral fence (separating us from the 1/2 marathoners) the channel sped me up, when i turned the corner at Congress... I heard my name (from Eric and Ali) the finish was in sight... I became a giddy boy at Christmas, I could see the end, I WOULD PR... I did (by 7 minutes).
26.2 miles, 3:31:38 (8:04 min pace), hilly course
Special thanks goes to: GOD, Danny Gribbon, Robert ?, Tausha Carlson, Aaron & Jo Archer, Meagan Maguire, Ryan Ono, Eric Hise, Alison Brown, Erika Hazelwood, the Distance Challenge
Fast Facts:
Prayed throughout for: Me (FOR: strength, loose muscles, free mind, eased stomach; Thanksgiving) JT (Same as myself, if not more so) My Mom, JD Hartman
written on right arm was "stay strong", "animas sana in corpore sano", "you are not alone in this"
written on left was Romans 8:38-39, "For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord."
thought mantras: work now rest later, baby steps, easy now, Overtime
wore long sleeve, black Patagonia shirt; Asics gloves; Asics shorts; Yellow Asics shoes (took off gloves around mile 16.5 and stuffed them in waistband till i gave them to Meagan round mile 23; took shirt off with 3 miles to go - cooling my body, allowing me to finish strong)
GU's @ 40 ish, 1:25 ish, 2:05 ish and 2:45 ish
3 = 23:31
10 = 1:18:12
13 = 1:43:44
20 = 2:39:49
26.2 = 3:31:38
Distance Challenge wise I gained considerable time, trumping 3 guys in front of me... I completed the DC, finishing 6th in my age group of 25-29 yr old Males with an overall time (10k + 10 Miler + 1/2 Marathon + 20 Miler + 1/2 Marathon + Full Marathon) = 11 hrs, 30 min, 47 sec
Praise God!!
February 15, 2009
The race got off to a late start; i had to pee twice before it even began. This worried me that I would later dehydrate. I wasn't feeling incredibly fast and decided I would just run until I couldn't. I was also willing to let the Lord surprise me. Whatever was to come, i had agreed to not run any faster than 7 or slower than 8; to see if this pacing thing held any value. In the beginning few miles, i constantly compared the experience to the last years Austin Marathon (my birthday, fireworks, feeling great, feeling free) and the November San Antonio Rock n' Roll (a flat, fast course; lots of people, lots of music). I kept thinking to myself, "well everyone has their day, today just isn't yours."
The long Congress uphill was indeed a little longer than last years, but seemed even longer than that. On the turn back downhill, on First street, the 3:20 pace group pulled away. They remained in sight, but I held to my promises of not giving too much energy too early. Part of my reluctance to run fast in the beginning actually came from two things 1) an article that mentioned Austin's course was "best" for those who planned to run "equal or negative splits" -- negative splits out of question, I tried my best for equal-ish 2) a college basketball game on TV went into Overtime, I said to my roommate, also a runner, "aren't you glad that Marathons don't have Overtime." -- I ran early on in such a way that overtime might be a possibility.
Getting to the bottom of First street, I took my first GU (aprx. 40 min) and peed once again. I had already taken water and Powerade before this, but with all this going to the bathroom, was even more concerned with dehydration. I continued to take liquids throughout the race for this very reason, skipping only maybe 4 or 5 stops. Rounding the corner on Cesar Chavez we hit the 10k mark around 50 minutes, i felt good about this considering it had not been "my day" but was happy to have not gone out "too fast". I kind of did some math thinking that 4 x 10k's @ 50 min would be 200 min or 3 hr 20 min with 2 miles to go... which would be a lovely place to be, easily a personal best... then i thought, you still have 20 miles to go, "why are you so concerned about the end time; it's not your day"
Some things i saw early on motivated me: a sign "if lance can do it with ONE you can do it with TWO"... also an AGE GROUP LEADER race singlet, I thought that I needed a shirt that said something to the effect "Exact Same SSN Group Leader" (implying that I was racing against myself, at my pace) I saw Aaron and Jo under Mopac @ Town Lake, this gave me a little extra energy to get up the hill.
Down Lake Austin Blvd. I talked with a fella who was running on a marathon on his birthday, the same thing that i did last year. this reminded me of that feeling, that energy. it helped me scoot down lake austin. I took, as planned, the turn at Enfield wide, so that the steep grade would not kill my stride (break my spirit) as it had last year. When we got to Exposition I waved goodbye to the Half-ers and wished them well; not completely selfless as encouraging others gives me strength.
The hills of Exposition are NEVER easy. I remembered my erratic pace from last year, catching up with and being caught by Jo and her pacers. I remembered also my promise not to accelerate too fast down hill or take too long up hill. I encountered a girl in red "go Angie go" printed on the front of her shirt (i told her i was going to change my name to angie for the day, she was fine with my borrowing it) and "PR or ER" printed on the back... this didn't strike too much fancy at the time but planted a seed that would later grow.
I casually stopped by the National Guard Band on 35th, they were not playing. I asked when the next show was, as if I was going to actually wait. he said 30 seconds, i nodded and looked at my watch (as if I was considering sticking around). He asked if I was going to stay, I told him I didn't have time today.
Turning through the streets of Jackson, 39th and Bull Creek I thought of Dave Hornberger, who lives over that way (a volunteer co-leader with me from church)... approaching the half way point, I still felt okay and knew that I would soon see Samantha. I did and wished her a Happy Birthday. @ 13.1 miles, my time was similar to San Antonio 1:43 (slightly faster than 8 min, 3:30 marathon pace) I worried that i would have enough left, as in SA I slowed considerably towards the finish.
Another thing, other than praying and taking fluids, that i did throughout the race, was tried not to be left alone, to draft (allowing others to break the wind) @ this point in the race, the next few miles i also focused on my form.
I then turned left on White Rock and knew Great Northern was coming, my most dreaded part of the race... just hold on till you are on top of Great Northern, then it will begin to be downhill. while enduring Great Northern, I was greeted by Robert (who I had met during/throughout the 10 miler). He had encouragement and I was in need of some. I used it to top Great Northern and moved on.
By mile 18, still feeling/running good... I did the math again... I should make it to the 20 mile mark by 2:40 (8 min, 3:30 pace) w/ 6 miles left I could run them all in 9 min and still PR!!... this gave me hope, kept me moving.
The 3:30 pace group caught and passed me around mile 22, but stayed in sight for a while. Crowd encouragement, encouraging those that I passed, as well as positive self talk kept me moving. My self talk included mathematics and realizing if I could only "stay strong" or "hold fast" I would PR!! The now downhill terrain helped as well.
Scooting down Duval, I knew I was close. Seeing signs that said 2 miles to go actually surprised me, thinking i had more than that. Going up Dean Keeton my mantra was "baby steps" and "easy now"... my hamstrings took turn twitching and i remember thinking "please not now, not after all this way, being so close to running a good race only to fail at the end" (sure there is a Spiritual application there as well)
I coasted down Guadalupe... only the unthinkable could stop me now... I remember to manage the up hill @ MLK, staying to the right, not lengthening my up hill but rather the down. San Jacinto didn't mean i was done yet, but meant I was that much closer... one more uphill...
Turning onto 11th and into a finish corral fence (separating us from the 1/2 marathoners) the channel sped me up, when i turned the corner at Congress... I heard my name (from Eric and Ali) the finish was in sight... I became a giddy boy at Christmas, I could see the end, I WOULD PR... I did (by 7 minutes).
26.2 miles, 3:31:38 (8:04 min pace), hilly course
Special thanks goes to: GOD, Danny Gribbon, Robert ?, Tausha Carlson, Aaron & Jo Archer, Meagan Maguire, Ryan Ono, Eric Hise, Alison Brown, Erika Hazelwood, the Distance Challenge
Fast Facts:
Prayed throughout for: Me (FOR: strength, loose muscles, free mind, eased stomach; Thanksgiving) JT (Same as myself, if not more so) My Mom, JD Hartman
written on right arm was "stay strong", "animas sana in corpore sano", "you are not alone in this"
written on left was Romans 8:38-39, "For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord."
thought mantras: work now rest later, baby steps, easy now, Overtime
wore long sleeve, black Patagonia shirt; Asics gloves; Asics shorts; Yellow Asics shoes (took off gloves around mile 16.5 and stuffed them in waistband till i gave them to Meagan round mile 23; took shirt off with 3 miles to go - cooling my body, allowing me to finish strong)
GU's @ 40 ish, 1:25 ish, 2:05 ish and 2:45 ish
3 = 23:31
10 = 1:18:12
13 = 1:43:44
20 = 2:39:49
26.2 = 3:31:38
Distance Challenge wise I gained considerable time, trumping 3 guys in front of me... I completed the DC, finishing 6th in my age group of 25-29 yr old Males with an overall time (10k + 10 Miler + 1/2 Marathon + 20 Miler + 1/2 Marathon + Full Marathon) = 11 hrs, 30 min, 47 sec
Praise God!!
Sunday, February 1, 2009
Feb Ruary up to Austin Marathon (Final ATX DC race)
January 29 - 5 Miles easy, 43 minutes, 8:41 Pace, ran close to apt. in WestCreek Neighbourhood (white/lime)
February 1 - 13 Miles VERY easy, 1 Hour 57 Min, 9:00 Pace... Began @ Jackson/39th, East on 39th, L on Shoal Creek, L on White Rock, R on Great Northern, R on Foster to North Cross, R on Woodrow, R on Arroyo Seca, L on Romeria, R on Woodrow, L on North Loop, R on Gaudalupe, L on 46th, L on Ave H, R on 49th, R on Duval, R on 45th, L on Bull Creek, R on 39th. Choose this route because it a part of the The Austin Marathon course. (white/lime)
February 4 - 5 Miles Moderate, 41 minutes, 8:15 Pace, WestCreek Neighbourhood (white/lime)
February 6 - 3 miles easy in hill setting on elliptical, looking to preserve my body for marathon; also started using The Stick, to massage/stretch muscles... es good. (yellow)
February 7 - Speed work, sort of; Mile warmup (8:20), 4 x 400's (with strong wind) (77, 82, 87, 80), cool down mile (8:30)... wanted to remind myself what it felt like to go fast, but didn't want to over do it. Also used Kinesio Tape on Hips, Right Calve, and IT Bands... (had to shave sections of legs for this, have now decided to shave both legs, completely. : / I do like the tape though, feel it will help. (yellow)
February 8 - 8.5 Miles easy w/ faster finish, 1 hr 14 min (8:44) pace), ran 4.25 miles North from Marathon finish - turned around came back, stayed on Marathon course; wore Kinesio Tape again, felt pretty good, last mile was my fastest (white/lime)
February 10 - 30 minutes easy (8:44 pace) through Westcreek in the A.M. (white/lime)
February 11 - 7 miles, 59 .5 min, 8:30 pace... Through Westcreek and Arbor Trails path, wasn't the best run... hopefully it is out of my system (yellow)
^ Plan to rest until Sunday's Austin Marathon ^
February 1 - 13 Miles VERY easy, 1 Hour 57 Min, 9:00 Pace... Began @ Jackson/39th, East on 39th, L on Shoal Creek, L on White Rock, R on Great Northern, R on Foster to North Cross, R on Woodrow, R on Arroyo Seca, L on Romeria, R on Woodrow, L on North Loop, R on Gaudalupe, L on 46th, L on Ave H, R on 49th, R on Duval, R on 45th, L on Bull Creek, R on 39th. Choose this route because it a part of the The Austin Marathon course. (white/lime)
February 4 - 5 Miles Moderate, 41 minutes, 8:15 Pace, WestCreek Neighbourhood (white/lime)
February 6 - 3 miles easy in hill setting on elliptical, looking to preserve my body for marathon; also started using The Stick, to massage/stretch muscles... es good. (yellow)
February 7 - Speed work, sort of; Mile warmup (8:20), 4 x 400's (with strong wind) (77, 82, 87, 80), cool down mile (8:30)... wanted to remind myself what it felt like to go fast, but didn't want to over do it. Also used Kinesio Tape on Hips, Right Calve, and IT Bands... (had to shave sections of legs for this, have now decided to shave both legs, completely. : / I do like the tape though, feel it will help. (yellow)
February 8 - 8.5 Miles easy w/ faster finish, 1 hr 14 min (8:44) pace), ran 4.25 miles North from Marathon finish - turned around came back, stayed on Marathon course; wore Kinesio Tape again, felt pretty good, last mile was my fastest (white/lime)
February 10 - 30 minutes easy (8:44 pace) through Westcreek in the A.M. (white/lime)
February 11 - 7 miles, 59 .5 min, 8:30 pace... Through Westcreek and Arbor Trails path, wasn't the best run... hopefully it is out of my system (yellow)
^ Plan to rest until Sunday's Austin Marathon ^
Wednesday, January 21, 2009
new year, new injuries... & ATX DC Race 5
Wednesday - 4.5 miles, easy, On Escarpment road... felt okay, hips and achilles alternated asking me "are we there yet?"; Today was the first run since last Saturday which was the first since the Sunday before. (white/lime)
**Break until Sunday, January 25 (3M Half Marathon); will use the time to stretch and possibly strengthen my abs and hips**
Sunday - January 25 - 3M Half Marathon, 1 hour 39 min., 7:33 pace, felt good with slight discomfort in right calve... (even had a 2 minute restroom break in there... so really "unofficially" ran a 1:37 which is a 7:27 pace... had IT band worked on after race, as well as right calve issue (Yellow)
**will work on stretching IT Band over the next 5 days**possible massage toward week's end as well**
Praise the Lord for the opportunity & ability to run; should it come again soon, i will consider myself doubly blessed.
**Break until Sunday, January 25 (3M Half Marathon); will use the time to stretch and possibly strengthen my abs and hips**
Sunday - January 25 - 3M Half Marathon, 1 hour 39 min., 7:33 pace, felt good with slight discomfort in right calve... (even had a 2 minute restroom break in there... so really "unofficially" ran a 1:37 which is a 7:27 pace... had IT band worked on after race, as well as right calve issue (Yellow)
**will work on stretching IT Band over the next 5 days**possible massage toward week's end as well**
Praise the Lord for the opportunity & ability to run; should it come again soon, i will consider myself doubly blessed.
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