Wednesday - 4.5 miles, easy, On Escarpment road... felt okay, hips and achilles alternated asking me "are we there yet?"; Today was the first run since last Saturday which was the first since the Sunday before. (white/lime)
**Break until Sunday, January 25 (3M Half Marathon); will use the time to stretch and possibly strengthen my abs and hips**
Sunday - January 25 - 3M Half Marathon, 1 hour 39 min., 7:33 pace, felt good with slight discomfort in right calve... (even had a 2 minute restroom break in there... so really "unofficially" ran a 1:37 which is a 7:27 pace... had IT band worked on after race, as well as right calve issue (Yellow)
**will work on stretching IT Band over the next 5 days**possible massage toward week's end as well**
Praise the Lord for the opportunity & ability to run; should it come again soon, i will consider myself doubly blessed.
Wednesday, January 21, 2009
Saturday, December 27, 2008
on again, off again, is on again & ATX DC Race 4
**Took two weeks off of running due to tender calve muscle (possible Achilles Tendon issue).**
Friday - December 26 - Easy 30 minutes run on hills, covered 3.4 miles, 8:51 pace PRAISE GOD!!
Saturday - December 27 - Easy 5 miles, 45 min, 9:00 pace, Similar route but with higher/harder hills and 30 mph head winds.
Monday - December 29 - Easy 10 miles, 1 hour 32 min, 9:12 pace. Began with route from Saturday but kept on going, adding miles and hills.
2009
Thursday - January 1 - 8 miles, 1 hour 9 min, 8:40 pace. SW Parkway route incl. Foster Ranch portion (yellow)
Friday - January 2 - 5 miles, 42 minutes, 8:24 pace (yellow)
Sunday - January 4 - 10 miles, 1 hr 26 min, 8:42 pace (yellow)
Wednesday - January 7 - 5 miles, 43 minutes, 8:36 pace (yellow)
**Thursday and Friday were low on energy so i did my best to get more rest. Saturday will be a low-key day as well; RunTex 20 Miler is on Sunday**
Sunday - January 11 - PRAISE the LORD!! Ran the Runtex 20 Miler, 2 Hours 40 Min 34 Sec, 8:02 pace... I know that my pace slowed after the first 13.1 miles (ran that in 1:41 which is 7:42 pace) so I started fast; i felt good and went for it. I did finish ahead of the 3:30 Marathon Pace group (yellow)
**Recovering from RunTex 20**
Saturday - January 17 - easy 7 miles including hills of Exposition, 8:30 pace, little under an hour, felt good while running... Achilles is singing out of tune again though (yellow)
Friday - December 26 - Easy 30 minutes run on hills, covered 3.4 miles, 8:51 pace PRAISE GOD!!
Saturday - December 27 - Easy 5 miles, 45 min, 9:00 pace, Similar route but with higher/harder hills and 30 mph head winds.
Monday - December 29 - Easy 10 miles, 1 hour 32 min, 9:12 pace. Began with route from Saturday but kept on going, adding miles and hills.
2009
Thursday - January 1 - 8 miles, 1 hour 9 min, 8:40 pace. SW Parkway route incl. Foster Ranch portion (yellow)
Friday - January 2 - 5 miles, 42 minutes, 8:24 pace (yellow)
Sunday - January 4 - 10 miles, 1 hr 26 min, 8:42 pace (yellow)
Wednesday - January 7 - 5 miles, 43 minutes, 8:36 pace (yellow)
**Thursday and Friday were low on energy so i did my best to get more rest. Saturday will be a low-key day as well; RunTex 20 Miler is on Sunday**
Sunday - January 11 - PRAISE the LORD!! Ran the Runtex 20 Miler, 2 Hours 40 Min 34 Sec, 8:02 pace... I know that my pace slowed after the first 13.1 miles (ran that in 1:41 which is 7:42 pace) so I started fast; i felt good and went for it. I did finish ahead of the 3:30 Marathon Pace group (yellow)
**Recovering from RunTex 20**
Saturday - January 17 - easy 7 miles including hills of Exposition, 8:30 pace, little under an hour, felt good while running... Achilles is singing out of tune again though (yellow)
Wednesday, December 3, 2008
December, 3rd DC race & more
**Will be relatively easy week due to Decker 1/2 Marathon on Sunday, Dec 7**
Tuesday - December 2 - Ran Moderately easy 10k @ 53:30
Wednesday - December 3 - Mile warm-up (8:00), Speed Drills, 3 x 800m (3:07, 3:03, 3:01), 10 minutes stairs, 2x 800m (3:09, 3:00), 800m cool-down (4:00)
Sunday - December 7 - Decker Challenge 1/2 Marathon, 1:40:09... (7:37 pace), Hilly throughout... a race that really beat me up last year; felt really good during and after today tho, Praise the Lord.
**Recovery: Mon & Tues OFF**
Wednesday - December 10 - 4 miles, Very Easy, 9 min mile pace
Tuesday - December 2 - Ran Moderately easy 10k @ 53:30
Wednesday - December 3 - Mile warm-up (8:00), Speed Drills, 3 x 800m (3:07, 3:03, 3:01), 10 minutes stairs, 2x 800m (3:09, 3:00), 800m cool-down (4:00)
Sunday - December 7 - Decker Challenge 1/2 Marathon, 1:40:09... (7:37 pace), Hilly throughout... a race that really beat me up last year; felt really good during and after today tho, Praise the Lord.
**Recovery: Mon & Tues OFF**
Wednesday - December 10 - 4 miles, Very Easy, 9 min mile pace
Friday, November 28, 2008
On the road again...
I took most of the week after the Marathon off from running. Following a massage on Thursday, Nov. 20 and a long day of driving on Friday, I decided I had recovered and could get back to running. My left shin splint, right ankle hurt, and right knee throughout the week; i was careful. Took it fairly easy during the week.
Saturday - November 22 - 5 miles, 8:28 pace, 42 minutes, headed West on Hwy 8, Country miles, long hills
Monday - November 24 - 5.5 miles, 8:37 pace, 47 minutes, headed East on Hwy 8, country miles, long hills
Wednesday - November 26 - 5 miles, 8:47 pace, 44 minutes, w/ Joe David in town in Warren, AR
Friday - November 28 - 7.5 miles, 8:35 pace, 64 minutes, roads of Magnolia, AR, slight rolling hills
Saturday - November 29 - 7 miles, 64 minutes, was going to take the day off but my uncle Pat wanted company as he started running again, I ran 2 miles over to where he was staying, 3 miles with him, 2 miles bak to where I was staying. Easy day, very relaxed pace while I was running with him, but not too much faster without.
Saturday - November 22 - 5 miles, 8:28 pace, 42 minutes, headed West on Hwy 8, Country miles, long hills
Monday - November 24 - 5.5 miles, 8:37 pace, 47 minutes, headed East on Hwy 8, country miles, long hills
Wednesday - November 26 - 5 miles, 8:47 pace, 44 minutes, w/ Joe David in town in Warren, AR
Friday - November 28 - 7.5 miles, 8:35 pace, 64 minutes, roads of Magnolia, AR, slight rolling hills
Saturday - November 29 - 7 miles, 64 minutes, was going to take the day off but my uncle Pat wanted company as he started running again, I ran 2 miles over to where he was staying, 3 miles with him, 2 miles bak to where I was staying. Easy day, very relaxed pace while I was running with him, but not too much faster without.
Tuesday, November 18, 2008
Rock N' Roll San Antonio Marathon
Sunday, November 16, 2008
The Marathon before the Marathon had been completed the Wednesday before, as I went for one last 45 minute run. The next step was carbo-loading with baked potatoes, rice, etc. (in other words eating better than I usually do). This was coupled with rest. Driving to work instead of walking, doing my best to stay off my feet, and just taking it easy. To aide relaxation I soaked in an Epson Salt bath on Friday night and went to bed at 10. Saturday morning I got up early enough for a Saturday and made cinnamon rolls for the apartment. After enjoying a couple and visiting with my roommates, I checked my bags one last time then headed out. The drive down to San Antonio was, Praise the Lord, uneventful. However, nostalgia could not stay away. Memories of the former drive to soccer practices and games, long weekends, heartache and happiness, flooded my thoughts. When I reached the expo, the overwhelming fact of a sold out 30,000 participant Marathon experience rang true. After picking up my packet, I walked through the expo and sat through a panel which included Khalid Khannouchi and Frank Shorter. I met up with marathon veterans such as Danny Gribbon and Jon Korte. The plan was for me to run with Jon as he was pacing a young woman named Amy Matasso, to a 3:35 ish marathon. My personal best was a 3:53:45 but I thought I would give it a go. The rest of the day I rested. Baked potato for lunch, chicken and rice for dinner, bed around 9:30. Sunday morning I had wanted to get up around 5:15 but when I awoke at 4:45 I stayed awake. Out of bed and got ready, had a banana and 8 oz of gatorade. Left hotel @ 5:30. Encountered race traffic and took an alternate route (faster too) to get to the AT&T center for parking. Then shuttled to Start. I had planned to meet up with Jon, Amy, and Danny at the gear check/bag drop @ 6:30 but was delayed to 6:40. On the shuttle over, we noticed stand-still traffic all along the way. Amy was stuck in that very traffic. I decided Jon should wait for her and I would go out alone. My starting corral was #5. As they started late, 7:45 compared to 7:30, my corral a little after 7:50. the race temperature was in the 40's (perfect). I started race with gloves, hat, long sleeve shirt, and shin splint sleeve. I had the option of sneaking away with the 4th corral but decided I would rather be at the front rather than the back of a starting group. I was indeed, it felt good to be out front, almost to good though as I went out too fast. The splits recorded are below...
23:37 - 5k
48:07 - 10k
1:18:26 - 10 mile
1:43:45 @ Half
2:15:47 - 17 mile
2:42:43 - 20 mile
3:19:32 - 24 mile
3:38:13 - Marathon
I took nourishment throughout, alternating water and gatorade, took GU every 45 ish min, skipping the last one that would have been taken @ 3:15. Hips and thighs felt most of the day's efforts (which is good b/c they are the larger muscles) so I will work on strengthening them for next time. Shin splint gave me no to minimal bother. On my wrist/forearm, I had written (besides the fact that I wore long sleeves until the last 4 miles when I took my shirt off) 2 verses... Isaiah 40:31 & Joshua 1:9 along with "Anima Sana In Corpore Sano" and "Toughen up; you aren't doing this alone". Though I finished 15 minutes ahead of my personal best, i could have paced a better race. My first half was considerably faster than my second. I am happy to have made this much progress, but know what I need to improve.
Jon and Amy ended up running a 3:35:31, qualifying her for Boston.
The Marathon before the Marathon had been completed the Wednesday before, as I went for one last 45 minute run. The next step was carbo-loading with baked potatoes, rice, etc. (in other words eating better than I usually do). This was coupled with rest. Driving to work instead of walking, doing my best to stay off my feet, and just taking it easy. To aide relaxation I soaked in an Epson Salt bath on Friday night and went to bed at 10. Saturday morning I got up early enough for a Saturday and made cinnamon rolls for the apartment. After enjoying a couple and visiting with my roommates, I checked my bags one last time then headed out. The drive down to San Antonio was, Praise the Lord, uneventful. However, nostalgia could not stay away. Memories of the former drive to soccer practices and games, long weekends, heartache and happiness, flooded my thoughts. When I reached the expo, the overwhelming fact of a sold out 30,000 participant Marathon experience rang true. After picking up my packet, I walked through the expo and sat through a panel which included Khalid Khannouchi and Frank Shorter. I met up with marathon veterans such as Danny Gribbon and Jon Korte. The plan was for me to run with Jon as he was pacing a young woman named Amy Matasso, to a 3:35 ish marathon. My personal best was a 3:53:45 but I thought I would give it a go. The rest of the day I rested. Baked potato for lunch, chicken and rice for dinner, bed around 9:30. Sunday morning I had wanted to get up around 5:15 but when I awoke at 4:45 I stayed awake. Out of bed and got ready, had a banana and 8 oz of gatorade. Left hotel @ 5:30. Encountered race traffic and took an alternate route (faster too) to get to the AT&T center for parking. Then shuttled to Start. I had planned to meet up with Jon, Amy, and Danny at the gear check/bag drop @ 6:30 but was delayed to 6:40. On the shuttle over, we noticed stand-still traffic all along the way. Amy was stuck in that very traffic. I decided Jon should wait for her and I would go out alone. My starting corral was #5. As they started late, 7:45 compared to 7:30, my corral a little after 7:50. the race temperature was in the 40's (perfect). I started race with gloves, hat, long sleeve shirt, and shin splint sleeve. I had the option of sneaking away with the 4th corral but decided I would rather be at the front rather than the back of a starting group. I was indeed, it felt good to be out front, almost to good though as I went out too fast. The splits recorded are below...
23:37 - 5k
48:07 - 10k
1:18:26 - 10 mile
1:43:45 @ Half
2:15:47 - 17 mile
2:42:43 - 20 mile
3:19:32 - 24 mile
3:38:13 - Marathon
I took nourishment throughout, alternating water and gatorade, took GU every 45 ish min, skipping the last one that would have been taken @ 3:15. Hips and thighs felt most of the day's efforts (which is good b/c they are the larger muscles) so I will work on strengthening them for next time. Shin splint gave me no to minimal bother. On my wrist/forearm, I had written (besides the fact that I wore long sleeves until the last 4 miles when I took my shirt off) 2 verses... Isaiah 40:31 & Joshua 1:9 along with "Anima Sana In Corpore Sano" and "Toughen up; you aren't doing this alone". Though I finished 15 minutes ahead of my personal best, i could have paced a better race. My first half was considerably faster than my second. I am happy to have made this much progress, but know what I need to improve.
Jon and Amy ended up running a 3:35:31, qualifying her for Boston.
Monday, November 3, 2008
Tapering
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 ^
**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 ^
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
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