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
Monday, August 25, 2008
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
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