Monday - November 3 - 45 minutes run, moderate to easy, 5.35 miles
**Next Sunday (Nov. 9) is the 10 Miler... the next (Nov. 16) the Marathon**
Tuesday - November 4 - Mile warm-up (8:20), Speed drills, 2 x 800m (3:09, 3:06), 10 minutes stairs, 2 x 800m (3:18, 3:08), Mile cool-down (7:29)... wanted to run comfortably fast instead of at speed I could not maintain
Thursday - November 6 - 7 Miles comfortably, 8:30 pace, 1 hour... Out SW Parkway up to William Cannon and back to Middle School track
Sunday - November 9 - Run for the Water 10 miler (second race in the distance challenge), "PR" 1:13:00... 7:18 mile pace
**Next Sunday (Nov. 16) is the Marathon**
Tuesday - November 11 - 30 minutes run, very easy, on turf for minimal impact
Wednesday - November 12 - 45 minutes run, very easy, in Westcreek neighbourhood and on soccer fields
^ plan for now is to rest until Sunday morning ^
Monday, November 3, 2008
Tuesday, October 28, 2008
Nothing "cold" can stay
...or much much cooler (whichever tag line works best for the week)
After I got my long run (20 miles) in last Saturday, instead of resting I entertained a friend from out of town. This combined with my lack of adequate rest going into the weekend kept me from fighting off the cold any longer. I didn't run Sunday or Monday, took it easy, took some medicine and did I mention i took it easy. this morning I felt much better. The weather outside feels much better as well. 50's -70's throughout the day... wonderful for running
Tuesday - October 28 - 5 miles, easy... set out to run 5 miles or 45 minutes at comfortable pace (as comfortable as congested can be) Ran on Escarpment from Slaughter to William Cannon and back with a little extra loop at the end to equal 5 miles.
Wednesday - October 29 - Mile warm up (8:20), 4 x 1/4 mile uphill sprints (1:15, 1:15, 1:17, 1:20) so i stopped since I was not staying the same or improving, Mile cool down (8:20)
Saturday - November 1 - 13.1 miles, easy (8:45 pace)... Apt to Westcreek neighbourhood to Brush Country to right on Convict Hill to left on Escarpment to Slaughter Lane and back to Convict Hill turned left to climb steep slope to right on Breezy Pass to left on La Concha Pass to right on Wolfcreek Pass to left on Hill Oaks (down and back up steep hill) to left on Wolfcreek Pass down to Escarpment to left on Convict Hill to left on Brush Country and back to Middle school to stretch
After I got my long run (20 miles) in last Saturday, instead of resting I entertained a friend from out of town. This combined with my lack of adequate rest going into the weekend kept me from fighting off the cold any longer. I didn't run Sunday or Monday, took it easy, took some medicine and did I mention i took it easy. this morning I felt much better. The weather outside feels much better as well. 50's -70's throughout the day... wonderful for running
Tuesday - October 28 - 5 miles, easy... set out to run 5 miles or 45 minutes at comfortable pace (as comfortable as congested can be) Ran on Escarpment from Slaughter to William Cannon and back with a little extra loop at the end to equal 5 miles.
Wednesday - October 29 - Mile warm up (8:20), 4 x 1/4 mile uphill sprints (1:15, 1:15, 1:17, 1:20) so i stopped since I was not staying the same or improving, Mile cool down (8:20)
Saturday - November 1 - 13.1 miles, easy (8:45 pace)... Apt to Westcreek neighbourhood to Brush Country to right on Convict Hill to left on Escarpment to Slaughter Lane and back to Convict Hill turned left to climb steep slope to right on Breezy Pass to left on La Concha Pass to right on Wolfcreek Pass to left on Hill Oaks (down and back up steep hill) to left on Wolfcreek Pass down to Escarpment to left on Convict Hill to left on Brush Country and back to Middle school to stretch
Sunday, October 19, 2008
DC begins
Sunday - October 19 - IBM Uptown Classic 10k (6.2 miles), 45:17, 7:15 pace... First race in the Distance Challenge **Felt really good; may even try to keep same pace for 10 Miler in November**
http://www.austindistancechallenge.com/
Tuesday - October 21 - 5 miles easy
Wednesday - October 22 - Mile warm-up (8:10), Speed Drills, 2 x 800m (2:46 *TOO FAST*, 2:53), 10 minutes stairs, 2 x 800m (2:55, 2:55), Cool-down 800m (4:00)
Friday - October 24 - 7.5 miles easy, 65 minutes... Corner of Lake Austin & Exposition, up Exposition to left in Enfield to right on Pecos to left on Scenic to left on Stevenson to second right to Cherry Ln which turns back into Scenic which turns back into Lake Austin Blvd. then back up Exposition to Enfield to left on Lake Austin Blvd and back to car...
Saturday - October 25 - 20 miles, 2 hrs 55 min, 8:45 pace... *Some similarities to Austin Marathon Route*; RunTex (Lake Austin) to Exposition to right on 35th over overpass left on Jackson right on 40th to left on Bull Creek right on Hancock left on Shoal Creek left on White Rock right on Great Northern right on Foster to Northcross headed East to right on Woodrow to left on Justin to right on Airport to right on Koenig and left on Avenue F headed South to left on 45th to right on Duval to San Jacinto south to right on 11th left on Congress across river to town lake trail, as i arrived at Mopac bridge i turned left to Stratford to Barton Springs and back down and across bridge.
http://www.austindistancechallenge.com/
Tuesday - October 21 - 5 miles easy
Wednesday - October 22 - Mile warm-up (8:10), Speed Drills, 2 x 800m (2:46 *TOO FAST*, 2:53), 10 minutes stairs, 2 x 800m (2:55, 2:55), Cool-down 800m (4:00)
Friday - October 24 - 7.5 miles easy, 65 minutes... Corner of Lake Austin & Exposition, up Exposition to left in Enfield to right on Pecos to left on Scenic to left on Stevenson to second right to Cherry Ln which turns back into Scenic which turns back into Lake Austin Blvd. then back up Exposition to Enfield to left on Lake Austin Blvd and back to car...
Saturday - October 25 - 20 miles, 2 hrs 55 min, 8:45 pace... *Some similarities to Austin Marathon Route*; RunTex (Lake Austin) to Exposition to right on 35th over overpass left on Jackson right on 40th to left on Bull Creek right on Hancock left on Shoal Creek left on White Rock right on Great Northern right on Foster to Northcross headed East to right on Woodrow to left on Justin to right on Airport to right on Koenig and left on Avenue F headed South to left on 45th to right on Duval to San Jacinto south to right on 11th left on Congress across river to town lake trail, as i arrived at Mopac bridge i turned left to Stratford to Barton Springs and back down and across bridge.
Monday, October 13, 2008
loneliness of the long distance runner
Monday - October 13 - 19.5 miles, little under 3 hours, 9:15 pace... {started at Town Lake under Mopac, crossed bridge and ran on South side of river headed East, turned left at Pleasant Valley headed North till Manor then West till Dean Keaton till Red River then North till 45th then West to Duval then North to 53rd St then West to Guadalupe and North to Koenig Left to Lamar then South... to Guadalupe to MLK then over to San Jacinto, South to 6th then West to Congress back down to Town Lake Trail and West to water coolers... (after run i stretched down, had a smoothie, soaked in Barton Springs)}
Tuesday - October 14 - OFF
Wednesday - October 15 - 30 minutes easy run, on track for lower impact
Thursday - October 16 - Mile warm up (8:20), Speed drills, 2 x 800m (2:52, 2:58), 10 minutes of stairs, 2 x 800m (2:58, 2:56), Mile cool down (8:20)
Tuesday - October 14 - OFF
Wednesday - October 15 - 30 minutes easy run, on track for lower impact
Thursday - October 16 - Mile warm up (8:20), Speed drills, 2 x 800m (2:52, 2:58), 10 minutes of stairs, 2 x 800m (2:58, 2:56), Mile cool down (8:20)
Tuesday, September 30, 2008
Distance Challenge Approaches
Tuesday - September 30 - Mile warm-up (8 min), Speed drills, 4 x 1,000m @ 4:17, 4:06, 4:00, 3:58, Cool down 800m (4:04)
Wednesday - October 1 - 5 miles easy, without worrying about pace (pace was 8:40)
Thursday - October 2 - easy 30 min run
Saturday - October 4 - easy 15 miles @ overall 9:40 pace
Monday - October 6 - 7 miles, 1 hr, from apartment past AMD to traffic light @ William Cannon and back to middle school track for cool-down and stretches (i end at track usually but it rarely gains mention)
Tuesday - October 7 - Mile warm-up (8:34), Speed drills, 2 x 800m @ 3:05, 2:52 (actually felt my heart & lungs telling me i was going to fast during the 2:52 so I slowed down); 10 min stairs; 2 x 800 @ 3:04, 2:59, Cool down Mile (7:54)
Wednesday - October 8 - 5.5 miles, 8:11 mile pace
Thursday - October 9 - OFF (recovery & massage)
Friday - October 10 - 5 miles, 8:30 mile pace
Saturday - October 11 - SkirtChaser 5k, moderate pace, 20:42
Wednesday - October 1 - 5 miles easy, without worrying about pace (pace was 8:40)
Thursday - October 2 - easy 30 min run
Saturday - October 4 - easy 15 miles @ overall 9:40 pace
Monday - October 6 - 7 miles, 1 hr, from apartment past AMD to traffic light @ William Cannon and back to middle school track for cool-down and stretches (i end at track usually but it rarely gains mention)
Tuesday - October 7 - Mile warm-up (8:34), Speed drills, 2 x 800m @ 3:05, 2:52 (actually felt my heart & lungs telling me i was going to fast during the 2:52 so I slowed down); 10 min stairs; 2 x 800 @ 3:04, 2:59, Cool down Mile (7:54)
Wednesday - October 8 - 5.5 miles, 8:11 mile pace
Thursday - October 9 - OFF (recovery & massage)
Friday - October 10 - 5 miles, 8:30 mile pace
Saturday - October 11 - SkirtChaser 5k, moderate pace, 20:42
Tuesday, September 23, 2008
Back
After forcing myself to take 3 weeks (21 days) OFF from running, due to the strain in my foot, I am finally back. Am I better? Not necessarilly. I am, however, able to run without pain. The top of my foot near my ankle hurts (pretty intensely) when I make certain movements. When I run on an even plane, things are good.
It will take more than a foot injury to make me miss this distance running season.
Monday - September 22 - Ran 5.5 miles, really super easy(little over 9 min miles). Felt good to run again. Doing so @ 6 a.m. was a great way to start my day as well.
Tuesday - September 23 - Mile warm-up; 4 x 1,000m @ 4:16, 4:21, 4:20, 4:13; 800m cool-down
Wednesday - OFF
Thursday - September 25 - 5 miles, very comfortable 8:40 pace
OFF - the rest of the week due to ACL (the festival not the ligament)
It will take more than a foot injury to make me miss this distance running season.
Monday - September 22 - Ran 5.5 miles, really super easy(little over 9 min miles). Felt good to run again. Doing so @ 6 a.m. was a great way to start my day as well.
Tuesday - September 23 - Mile warm-up; 4 x 1,000m @ 4:16, 4:21, 4:20, 4:13; 800m cool-down
Wednesday - OFF
Thursday - September 25 - 5 miles, very comfortable 8:40 pace
OFF - the rest of the week due to ACL (the festival not the ligament)
Wednesday, September 10, 2008
Blah Blah Blah
I am injured; strain in my foot... finding that taking time off from running is harder than the running was itself.
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