Sunday- ran 6.5 miles, moderate
Monday- ran 7 miles, 2nd half harder... flat
Wednesday- ran 10 min on treadmill, rowed 10, biked 10, ran 10 elliptical, ran 5 treadmill
Saturday- 8 miles
Sunday, December 16, 2007
Monday, December 10, 2007
week 23
Monday- 25 min run, 15 min bike, 10 min row, 10 min run
Tuesday- Speed workout +, 1 mile, then 5 x 800's @ 6:31 mile , then 6:27 mile, then 6:22 mile, then 6:17 mile, then 6:12 mile pace... then 10 min bike, 10 min elliptical
FridaY- 10 min run, 10 min elliptical, 10 min row, 10 min ride
Saturday- 2 hour run... started at austin high under mopac to stratford to rebud then south on westlake to 2244 and back to redbud, right on wildcat (something?) to terrace mountain to redbud, south to 2244, back north to stratford and back to austin high. vERy HiLLy
*not a lot of miles in this week but great week of hills, building speed and strength
Tuesday- Speed workout +, 1 mile, then 5 x 800's @ 6:31 mile , then 6:27 mile, then 6:22 mile, then 6:17 mile, then 6:12 mile pace... then 10 min bike, 10 min elliptical
FridaY- 10 min run, 10 min elliptical, 10 min row, 10 min ride
Saturday- 2 hour run... started at austin high under mopac to stratford to rebud then south on westlake to 2244 and back to redbud, right on wildcat (something?) to terrace mountain to redbud, south to 2244, back north to stratford and back to austin high. vERy HiLLy
*not a lot of miles in this week but great week of hills, building speed and strength
Saturday, December 8, 2007
week 22
Sunday- Decker Challenge 20k, 1:36:40... hills
Monday- 1 hour run; noticed tendered left hip and sharp pain in right heel
**took the next few days off**
Friday- swam 20 min, in effort for recovery/strength
Saturday- ran moderate 8 miles, 60 minutes
Monday- 1 hour run; noticed tendered left hip and sharp pain in right heel
**took the next few days off**
Friday- swam 20 min, in effort for recovery/strength
Saturday- ran moderate 8 miles, 60 minutes
Monday, November 26, 2007
week 21
Monday- 60 minutes run, Through Westcreek to Brushy Creek to Latta Lane out to Davis and back
Tuesday- Massage
Wednesday- 60 Minutes run (8 miles con hills)... felt great
Friday- 40 minutes run, easy
Tuesday- Massage
Wednesday- 60 Minutes run (8 miles con hills)... felt great
Friday- 40 minutes run, easy
Tuesday, November 20, 2007
week 20
Tuesday- 25 min run (added 2.5 laps round track) to gym, rowed 10, biked 10, ran 25 min back
Thursday- 16 miles run... focus was on adding distance; pace was not a concern; hilly course
Friday- 40 min run (5+ miles)
Thursday- 16 miles run... focus was on adding distance; pace was not a concern; hilly course
Friday- 40 min run (5+ miles)
Sunday, November 11, 2007
week 19
Sunday- EAS 10 Miler, 1 hr 14 min 27 sec (7:27 mile pace)... felt great
Monday- easy workout recovery day, 15 run, 5 row, 5 bike
Wednesday- Massage... recovery
Thursday- 20 min run to gym, 15 min row, 20 min run back... felt good (faster)
Friday- 60 minute run, apt across soccer fields through westcreek across wlm cnn on brushy creek onto latta ln to davis ln and back
Monday- easy workout recovery day, 15 run, 5 row, 5 bike
Wednesday- Massage... recovery
Thursday- 20 min run to gym, 15 min row, 20 min run back... felt good (faster)
Friday- 60 minute run, apt across soccer fields through westcreek across wlm cnn on brushy creek onto latta ln to davis ln and back
Sunday, November 4, 2007
week 18
Sunday- 77 minute run, 10 miles (ish)... Mt Bonnell route {pure delight}
Monday- 44 min run, town lake trail, Mopac bridge/Run-tex side past other water coolers to fence and back
Thursday- Speed work, mile warm-up (8 min), 8 x 400's (first 4 @ 90 sec w/ 100 m rest; next 3 @ 83 sec w/ 200 m rest; final 400 in 76 sec) mile cool-down (8 min)
Friday- 40 min run
Monday- 44 min run, town lake trail, Mopac bridge/Run-tex side past other water coolers to fence and back
Thursday- Speed work, mile warm-up (8 min), 8 x 400's (first 4 @ 90 sec w/ 100 m rest; next 3 @ 83 sec w/ 200 m rest; final 400 in 76 sec) mile cool-down (8 min)
Friday- 40 min run
Monday, October 29, 2007
week 17
Monday- Ran 20 minutes (to gym), rowed 20 minutes (@ gym), ran 20 minutes (to apt.)
Tuesday- Ran 40 minutes, W. William Cannon -- Freescale to Southwest Pkwy out (14) and back (14) with a 12 minute loop in between... some hills
Wednesday- Ran 20 minutes (to gym), rowed 10, biked 10, ran 20 minutes back
Friday- Ran 40 minutes, around soccer complex on grass... lower impact
Tuesday- Ran 40 minutes, W. William Cannon -- Freescale to Southwest Pkwy out (14) and back (14) with a 12 minute loop in between... some hills
Wednesday- Ran 20 minutes (to gym), rowed 10, biked 10, ran 20 minutes back
Friday- Ran 40 minutes, around soccer complex on grass... lower impact
Monday, October 22, 2007
week 16
Sunday- IBM Uptown Classic 10k... 46:31 (First race in Distance Challenge Series; will not count in stnadings due to course confusion for the elites)
Monday- Ran 20 minutes
Wednesday- Ran 20 minutes biked 10
Thursday- Swam 10, rowed 15, ran 10
Friday- Ran 61 minutes
Monday- Ran 20 minutes
Wednesday- Ran 20 minutes biked 10
Thursday- Swam 10, rowed 15, ran 10
Friday- Ran 61 minutes
Sunday, October 14, 2007
week 15
Sunday- ran 12.5 k (7.8 miles) in 1 hour...
Monday- ran 7.2 k (4.5 miles) in 32 min
Friday- ran easy 35 minutes
Monday- ran 7.2 k (4.5 miles) in 32 min
Friday- ran easy 35 minutes
Monday, October 8, 2007
week 14
Car wreck on Sunday... Right knee banged up; May be out for a while; Time will tell.
Friday- ran 20 minutes, back and knee did alright form seems more mechanical than free
Friday- ran 20 minutes, back and knee did alright form seems more mechanical than free
Monday, September 24, 2007
week 12 & 13
Monday- 6.5 miles, half on Escarpment... half on Slaughter by the light of the moon
**Tenderness beneath ball of right ankle**
Sunday- 5 x 1000's @ 3:30
Monday- easy 3 miles
Tuesday- OFF
Wednesday- 10k, 43:30... from apt to track one lap off to soccer fields through westcreek down arbor trails to 5k, back and extra laps on track till 10k
Thursday- OFF
Friday- 7.5 k, 35 min
**Tenderness beneath ball of right ankle**
Sunday- 5 x 1000's @ 3:30
Monday- easy 3 miles
Tuesday- OFF
Wednesday- 10k, 43:30... from apt to track one lap off to soccer fields through westcreek down arbor trails to 5k, back and extra laps on track till 10k
Thursday- OFF
Friday- 7.5 k, 35 min
Wednesday, September 19, 2007
week 11
Monday- easy 4 mile run, 30 minutes
Tuesday- 6 x 800's @ 3:30 (-) pace with 100 m jog in between each 800
Wednesday- 4.5 miles relatively hard, on track for pacing purposes and lower impact
Thursday- OFF
Friday- 6.5 miles, 50 minutes apartment tomiddle school around soccer fields through westcreek to arbor trails (one lap) and back to middle school track for final two laps
Saturday- OFF
Tuesday- 6 x 800's @ 3:30 (-) pace with 100 m jog in between each 800
Wednesday- 4.5 miles relatively hard, on track for pacing purposes and lower impact
Thursday- OFF
Friday- 6.5 miles, 50 minutes apartment tomiddle school around soccer fields through westcreek to arbor trails (one lap) and back to middle school track for final two laps
Saturday- OFF
Saturday, September 15, 2007
Tuesday, September 4, 2007
Week 8
Monday- OFF
Tuesday- Tone, strength, and form. Track work-out. 8 - 400's. 1/2 of which were run backwards.
**suspect the beginnings of another overuse injury; plan on taking it easy this week and resorting to water workouts for the next two**
Thursday- OFF
Friday- 30 minutes run, round soccer fields and track for lower impact
Tuesday- Tone, strength, and form. Track work-out. 8 - 400's. 1/2 of which were run backwards.
**suspect the beginnings of another overuse injury; plan on taking it easy this week and resorting to water workouts for the next two**
Thursday- OFF
Friday- 30 minutes run, round soccer fields and track for lower impact
Sunday, August 26, 2007
week 7
Monday- 4.5, from slaughter to 45 on escarpment (mix moderate hills and flats)
Tuesday- 5, apartment to middle school across soccer fields through west creek to william cannon for 1 lap around arbor trail and back to track for cool/stretch down
Wednesday- 5 with middle 3 at 5k pace
Thursday- OFF
Tuesday- 5, apartment to middle school across soccer fields through west creek to william cannon for 1 lap around arbor trail and back to track for cool/stretch down
Wednesday- 5 with middle 3 at 5k pace
Thursday- OFF
Monday, August 20, 2007
week 6
Monday- Easy 4... middle school to soccer fields (lap and a 1/2) to post office and back
Tuesday- 5 with hills... spicewood springs from mesa to 2222 and back
Wednesday- Xtrain, bike 10 miles... 34 minutes
Thursday- Speed workout... slingshot/pendelum sprints @ practice
Friday- OFF
Tuesday- 5 with hills... spicewood springs from mesa to 2222 and back
Wednesday- Xtrain, bike 10 miles... 34 minutes
Thursday- Speed workout... slingshot/pendelum sprints @ practice
Friday- OFF
Monday, August 13, 2007
week 5
Monday- ran 5.5 miles, apartment to soccer fields out through westcreek to william cannon, one loop round arbor trail and back to middle school track.
***Moving Apartments*** ...will see what i can work in (based on time and energy)
Saturday- Easy 5, lady bird lake trail
***Moving Apartments*** ...will see what i can work in (based on time and energy)
Saturday- Easy 5, lady bird lake trail
Monday, August 6, 2007
week 4
Monday- 4 miles, early morning, bit by dog (had planned to run 8 but bite broke skin)
my dad lives out of town a bit in the country on a hwy; i enjoy running out here (minus the 18 wheelers flying by at 60+ mph) I enjoy the open country side, the sunrise, the deer, I'm sure you get the point... however, while on my run this a.m. i was bitten by a dog right in the left butt cheek (is buttcheek one word or is there supposed to be a hyphen??? i don't know) i pass many a dog many a time, even bore the nickname junkyard dog for a spell in college. i am accustomed to their bark and never think ill of the k-9 strangers. i had just passed this one in particular when it jumped up and bit my butt. Being the small town that it is, the incident has not gone unnoticed... from the sheriff's department to the doctors office to the hospital to the pharmacy (that's not to mention the water cooler talk, hair salon gossip, or church bulletins to follow in days to come) i sure have had a good time laughing about it
Tuesday- ran 4.5 miles, walked 2 afterwards with my dad... sans dogs
Wednesday- ran 6 miles with hills
Thursday- OFF
Friday- ran 11 miles, Millineum Trail, riverside in Little Rock... nice run w/ sunrise across river, honeysuckle, mimosa trees in bloom, etc.
Saturday- ran 6.5 miles
my dad lives out of town a bit in the country on a hwy; i enjoy running out here (minus the 18 wheelers flying by at 60+ mph) I enjoy the open country side, the sunrise, the deer, I'm sure you get the point... however, while on my run this a.m. i was bitten by a dog right in the left butt cheek (is buttcheek one word or is there supposed to be a hyphen??? i don't know) i pass many a dog many a time, even bore the nickname junkyard dog for a spell in college. i am accustomed to their bark and never think ill of the k-9 strangers. i had just passed this one in particular when it jumped up and bit my butt. Being the small town that it is, the incident has not gone unnoticed... from the sheriff's department to the doctors office to the hospital to the pharmacy (that's not to mention the water cooler talk, hair salon gossip, or church bulletins to follow in days to come) i sure have had a good time laughing about it
Tuesday- ran 4.5 miles, walked 2 afterwards with my dad... sans dogs
Wednesday- ran 6 miles with hills
Thursday- OFF
Friday- ran 11 miles, Millineum Trail, riverside in Little Rock... nice run w/ sunrise across river, honeysuckle, mimosa trees in bloom, etc.
Saturday- ran 6.5 miles
Tuesday, July 31, 2007
week 3
Monday- Speed work... sprints 40-60 yds; pool cool down
Tuesday- 25 min easy early morning
Wednesday- easy 3 early morning; ultimate frisbee evening
...noticed slight pain/sorness in legs (decided to take it easy for the rest of week to avoid overuse injury)
Thursday- OFF
Friday- OFF
Satruday- Easy 4 early moning
Tuesday- 25 min easy early morning
Wednesday- easy 3 early morning; ultimate frisbee evening
...noticed slight pain/sorness in legs (decided to take it easy for the rest of week to avoid overuse injury)
Thursday- OFF
Friday- OFF
Satruday- Easy 4 early moning
Monday, July 23, 2007
week 2
Monday- 49 minutes, ran solid pace motivated by the run taking place in between thunderstorms, route was from apartment across soccer fields up 290 access road to william cannon east on william cannon to mopac turned around cut back through westcreek finished with 100 second lap around track.
Tuesday- track work, Mile warm-up then 4-200's (@ 40-43 seconds) then 5-800's (@2:53-3:05) then Mile cool-down.
Wednesday- 30 minutes Bike, 8 miles
Thursday- OFF
Friday- 9.5 miles, 73 minutes... from barton springs to town lake to stratford thru to redbud to lake austin back to 1st st, incl. hills on stratford
Tuesday- track work, Mile warm-up then 4-200's (@ 40-43 seconds) then 5-800's (@2:53-3:05) then Mile cool-down.
Wednesday- 30 minutes Bike, 8 miles
Thursday- OFF
Friday- 9.5 miles, 73 minutes... from barton springs to town lake to stratford thru to redbud to lake austin back to 1st st, incl. hills on stratford
Tuesday, July 17, 2007
week
Monday-40 Minutes run, apt to soccer fields round soccer fields out to road thru neighbourhood to william cannon and back round fields again to track
Tuesday- 30 minutes bike, stationary.
Wednesday-50 Minutes run, slaughter to escarpment convict hill thru neighbourhood to william cannon and back escarpment to slaughter
Thursday- OFF
Friday- 30 Minutes run, escarpment south and back
Saturday- 87 Minutes run, apr 10.5 miles, town lake trail complete loop
Tuesday- 30 minutes bike, stationary.
Wednesday-50 Minutes run, slaughter to escarpment convict hill thru neighbourhood to william cannon and back escarpment to slaughter
Thursday- OFF
Friday- 30 Minutes run, escarpment south and back
Saturday- 87 Minutes run, apr 10.5 miles, town lake trail complete loop
Monday, July 16, 2007
July 14
Mt Bonnell run. Apr. 12 miles, 100 min.
This run came at a time when I think I needed running the most. I had taken a week off from running. One excuse came after another, busy-ness to weather. Saturday morning' doorstep left me with a week's worth of trouble. My mind was going in a thousand different directions. My heart strings were playing to the tune of regret, disappointment and misunderstanding. The night before had left me empty and dehydrated. I decided to go for a run, a long run, a run that I knew would lend me the opportunity to talk with God, see His creation, and test my own limits. The run starts at Town Lake works and winds up to the top of Mt. Bonnell, which gives way to one of the most rewarding views, and back down again. Throughout my run, I hurt and sweat, found places of rejuvenating winds, laughed at myself, wanted to cry. Meanwhile, giving my past week a thought. Why had I been so irritable? so off-balanced? The missing element had been running. The missing foundation had been alone time with God. Both of these are often accomplished in my run, whether it is around the neighbourhood or the city. This new knowledge seemed to ease the pain; quench the thirst. In spite of my pre-run conditions, I survived that run that day and came out what I believe to be better.
This run came at a time when I think I needed running the most. I had taken a week off from running. One excuse came after another, busy-ness to weather. Saturday morning' doorstep left me with a week's worth of trouble. My mind was going in a thousand different directions. My heart strings were playing to the tune of regret, disappointment and misunderstanding. The night before had left me empty and dehydrated. I decided to go for a run, a long run, a run that I knew would lend me the opportunity to talk with God, see His creation, and test my own limits. The run starts at Town Lake works and winds up to the top of Mt. Bonnell, which gives way to one of the most rewarding views, and back down again. Throughout my run, I hurt and sweat, found places of rejuvenating winds, laughed at myself, wanted to cry. Meanwhile, giving my past week a thought. Why had I been so irritable? so off-balanced? The missing element had been running. The missing foundation had been alone time with God. Both of these are often accomplished in my run, whether it is around the neighbourhood or the city. This new knowledge seemed to ease the pain; quench the thirst. In spite of my pre-run conditions, I survived that run that day and came out what I believe to be better.
Accountability
Running keeps me mentally and physically fit. It is my release; it works me out while I work out life. It is my medicine. It is my escape. When I run, there is no right or wrong, no disappointing others, or misunderstanding. I always feel better after a run than when I began. It heals me, holds me, gives me peace. So many things have been written about the positives of running. I am not trying to out-do those but maybe add a little to or affirm what has aready been written. Without running, I become irritable, impatient, inappropriate, in-a-state-un-fun-to-be-around. This blog is to not only log my running adventures but to keep me accountable; to keep me running regularly, for me and the people in my life.
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