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)
Tuesday, October 20, 2009
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!!
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