7.22 5 miles
7.20 track workout
7.19 5 miles 41:43 (8:21)
7.17 12 miles 1:50:45 (9:14)
7.15 4 miles 32:52 (8:11)
7.13 5 miles 41:50 (8:22)
7.10 10 miles 1:30 (9:00)
7.09 5 miles 40:03 (8:01)
7.06 4 miles 34:35 (8:39)
7.05 7 miles 1:04:38 (9:14)
7.04 5 miles 42:20 (8:28)
7.02 5 miles 42:19 (8:28)
6.29 5 miles 44:00 (8:48)
6.28 5 miles 40:47 (8:07)
6.25 5 miles 43:13 (8:39)
6.22 5 miles 42:30 (8:30)
6.19 10 miles 1:27:20 (9:00)
6.18 3 miles 24:00 (8:00)
6.16 7 miles 57:32 (8:13)
6.14 5 miles 41:23 (8:17)
6.12 5 miles 42:04 (8:26)
6.11 6 miles 53:20 (9:00)
there were some runs in between that too that i have failed to record here.
Thursday, July 22, 2010
Friday, April 16, 2010
Con Musica
Friday, April 16 - 4 miles, 29:37 (7:24 pace)... For the first time, I ran this morning WITH what the kids are calling an iPod Shuffle (a delicate contraption no bigger than my pinky). It was good to have music the whole way, i wouldn't say easier to run but possibly easier to run over time. I found the time pass rather quickly. I look forward to adding to my list of good songs to run to.
Tuesday, March 16, 2010
Lately
Tuesday, April 13 - 3.5 miles, 26 min (7:25 pace)
Sunday, April 11... Cap 10k, 44:01 (7:05 pace) ...not a "full" minute faster than the last year, like the previous years but felt good and feel good now, also 22 seconds faster altogether; considering allergies affecting my breathing, i am very pleased ^^major plus = a special someone came out to watch the race^^ :)
Friday, April 09 - 4 miles, 29:20 (7:20 pace)
Wednesday, April 07 - Speed work (ish), 1 mile wrmup (7:12), 4 x 400s (83, 77, 83, 78), 1 mile cool-down (7:12)
Friday, April 02 - 4 miles, 29:12 (7:18 pace)
Wednesday, March 31 - 4 miles 29:54 (7:29 pace)
Sunday, March 28 - 7 miles 1 hr (8:36 pace)… scenic, spring-scented ☺
Friday March 26 - 3 miles 22:48, (7:36 pace)
Tuesday March 23 - 4 miles, 32:32 (8:08 pace), in Hobbs, NM with my brother Joe
Friday, March 19 - 4 miles, 34 min (8:20 pace), hilly higher altitude Mariposa, CA, with a quick hike up to the top of a ridge thrown in the middle of it
Wednesday, March 17 - 3 miles, 22:48 (7:36 pace)
_______________________________________________________
So I've obviously not been posting as much... I've also not been running as much. I am looking to achieve a little balance. I think that running became a little more than obsession and my body took the toll or poor strengthening, overuse and under-eating. Now I am still running but not nearly as much and not nearly as far.
**Here is what i can remember (* provided as it is only as accurate as i can remember :)
February 14, 2010... Austin Marathon, 26.2 miles in 3:39: 29. 8:19 pace
*February 20, 2010... In Little Rock, ran on the elliptical... 2.5 miles
*February 21, 2010... 20 minutes on the exercise bike
February 26, 4 miles, 32:45 (8:12 pace)
February 27, 7 miles, 1 hr 1 min (8:46 pace)
March 5, 5 miles, 38:35 (7:43 pace)
March 10, 2010... 4 miles 34:19 (8:32 pace)
March 13, 2010... 5 miles, 38:59 (7:47 pace)
March 15, 2010... 5 miles, 39:50 (7:58 pace)
Sunday, April 11... Cap 10k, 44:01 (7:05 pace) ...not a "full" minute faster than the last year, like the previous years but felt good and feel good now, also 22 seconds faster altogether; considering allergies affecting my breathing, i am very pleased ^^major plus = a special someone came out to watch the race^^ :)
Friday, April 09 - 4 miles, 29:20 (7:20 pace)
Wednesday, April 07 - Speed work (ish), 1 mile wrmup (7:12), 4 x 400s (83, 77, 83, 78), 1 mile cool-down (7:12)
Friday, April 02 - 4 miles, 29:12 (7:18 pace)
Wednesday, March 31 - 4 miles 29:54 (7:29 pace)
Sunday, March 28 - 7 miles 1 hr (8:36 pace)… scenic, spring-scented ☺
Friday March 26 - 3 miles 22:48, (7:36 pace)
Tuesday March 23 - 4 miles, 32:32 (8:08 pace), in Hobbs, NM with my brother Joe
Friday, March 19 - 4 miles, 34 min (8:20 pace), hilly higher altitude Mariposa, CA, with a quick hike up to the top of a ridge thrown in the middle of it
Wednesday, March 17 - 3 miles, 22:48 (7:36 pace)
_______________________________________________________
So I've obviously not been posting as much... I've also not been running as much. I am looking to achieve a little balance. I think that running became a little more than obsession and my body took the toll or poor strengthening, overuse and under-eating. Now I am still running but not nearly as much and not nearly as far.
**Here is what i can remember (* provided as it is only as accurate as i can remember :)
February 14, 2010... Austin Marathon, 26.2 miles in 3:39: 29. 8:19 pace
*February 20, 2010... In Little Rock, ran on the elliptical... 2.5 miles
*February 21, 2010... 20 minutes on the exercise bike
February 26, 4 miles, 32:45 (8:12 pace)
February 27, 7 miles, 1 hr 1 min (8:46 pace)
March 5, 5 miles, 38:35 (7:43 pace)
March 10, 2010... 4 miles 34:19 (8:32 pace)
March 13, 2010... 5 miles, 38:59 (7:47 pace)
March 15, 2010... 5 miles, 39:50 (7:58 pace)
Saturday, January 16, 2010
Twenty-Ten Begins
January Mileage ='ed 124.2
Sunday, January 31 - 10 miles, 1:27:18 (8:44 pace)... mile 23-18 of Austin Marathon course and back
Saturday, January 30 - 10 miles, 1:28:19 (8:50 pace)... mile 13 - 18 of Austin Marathon course and back
Thursday, January 28 - 5 miles, 39:33 (7:51 pace)
Wednesday, January 27 - 5 miles, 40:15 (8:03 pace)
Sunday, January 24 - 3M 1/2 Marathon, 1:37:05 (7:23 pace)... PR @ that distance. First 10k @ 45:21 and lost ground from there... felt pretty good throughout though
Thursday, January 21 -quick but easy 3 mile in afternoon, 22:23 (7:28 pace)
Tuesday, January 19 - 4 miles, 32:00 (8:00 pace)
Monday, January 18 - 6 miles, first 6 of Austin Marathon Course, 45:56 (7:40 pace)... up Congress and back down South 1st.
Saturday, January 16 -10 miles, 1 hr 22 min (8:15 pace)... pretty steady pace throughout. Ran from Austin High School up to Lake Austin Blvd. past Mozarts to Enfield to Exposition to 35th to Balcones till I had run 5 miles, then turned around and headed back. Plan to run on Austin Marathon route any time i run over 5 miles.
Thursday, January 14 - 5 miles, 39:42 (7:57 pace)
Wednesday, January 13 - 5 miles, 39:41 (7:55 pace)
Sunday, January 10 - Run-Tex 20 miler in Georgetown, 18* F at race start and had to wear more clothes than i am used to... it stayed cold the entire race never getting above 36*. Actually had pain in Piriformis and TFL's... 2:43:14 final time (8:10 pace)
Wednesday, January 6 - 5 miles 40:23 (8:09 pace)
Tuesday, January 5, 5 miles, 43:06 (8:38 pace)
Sunday, January 3, 13.1 miles, 1:54:58, (8:47 pace)
Saturday, January 2, 5 miles 39:44, (7:57 pace)
Sunday, January 31 - 10 miles, 1:27:18 (8:44 pace)... mile 23-18 of Austin Marathon course and back
Saturday, January 30 - 10 miles, 1:28:19 (8:50 pace)... mile 13 - 18 of Austin Marathon course and back
Thursday, January 28 - 5 miles, 39:33 (7:51 pace)
Wednesday, January 27 - 5 miles, 40:15 (8:03 pace)
Sunday, January 24 - 3M 1/2 Marathon, 1:37:05 (7:23 pace)... PR @ that distance. First 10k @ 45:21 and lost ground from there... felt pretty good throughout though
Thursday, January 21 -quick but easy 3 mile in afternoon, 22:23 (7:28 pace)
Tuesday, January 19 - 4 miles, 32:00 (8:00 pace)
Monday, January 18 - 6 miles, first 6 of Austin Marathon Course, 45:56 (7:40 pace)... up Congress and back down South 1st.
Saturday, January 16 -10 miles, 1 hr 22 min (8:15 pace)... pretty steady pace throughout. Ran from Austin High School up to Lake Austin Blvd. past Mozarts to Enfield to Exposition to 35th to Balcones till I had run 5 miles, then turned around and headed back. Plan to run on Austin Marathon route any time i run over 5 miles.
Thursday, January 14 - 5 miles, 39:42 (7:57 pace)
Wednesday, January 13 - 5 miles, 39:41 (7:55 pace)
Sunday, January 10 - Run-Tex 20 miler in Georgetown, 18* F at race start and had to wear more clothes than i am used to... it stayed cold the entire race never getting above 36*. Actually had pain in Piriformis and TFL's... 2:43:14 final time (8:10 pace)
Wednesday, January 6 - 5 miles 40:23 (8:09 pace)
Tuesday, January 5, 5 miles, 43:06 (8:38 pace)
Sunday, January 3, 13.1 miles, 1:54:58, (8:47 pace)
Saturday, January 2, 5 miles 39:44, (7:57 pace)
Thursday, December 3, 2009
December, heating up as it cools down
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)
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)
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)
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