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)
Monday, August 24, 2009
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!!
Saturday, February 21, 2009
Onward to Little Rock
Saturday - February 21 - 5 miles, moderate 39:27 (7:54 pace) w/ final mile the fastest, @ town lake. (white/lime)
Monday - February 23 - 5 miles, easy 42:14 (8:27 pace), apt. to westcreek to arbor trails loop and back to middle school. (white/lime)
Tuesday - February 24 - 1 mile warmup (8:35), Speed drills, 3 x 800 m (3:24, 3:30, 3:40) stopped there b/c 1) i was getting slower, 2) side stitch (dehydration/non-breathing related); 800 m cool-down (4:00)... so not the best speed work-out day but the positives include that i made the effort to get out of bed and stuck with the workout through the side stitch at least for a while... persevering bad days makes the good days all the more good (yellow)
Thursday - February 26 - 6.7 miles, 57 minutes, (8:30 pace)... Ran from Mopac and Davis, up Davis, turned right on Escarpment, turned around at William Cannon, back toward and to Slaughter Ln, turned around and ran to Davis, turned right to Mopac... odd distance and total time I know; i wanted to run on the gently rolling hills over there but also had to be finished in time for school. The important part to me would be the pace on hills. (white/lime)
Sunday - March 1 - 13.1 miles, Hard course, Va-Ha-ARY easy 2:01:38 (9:17 pace)... Town Lake to Lake Austin to Enfield to Left on Exposition to 35th and back on Exposition (headed South) to Left on Enfield to Left on Lamar to 24th and back on Lamar (headed South) to 6th st to Right on Congress to Town Lake Trail to SFAHS Track for final faster mile. Overall it was a good run with rolling hills for the first 8 miles or so and an easier downhill or flat for the final bit, especially important faster final two miles. (white/lime)
**Plan to follow same/similar schedule as the 2 weeks going into Austin Marathon**
Wednesday - March 4 - 5 miles, easy, 43 min (8:36 pace)... Westcreek to Arbor Trails trail (1 loop) and back to middle school (white/lime)
Friday - March 6 - 4 miles, 34 minutes (8:25 pace)... easy run along Town-lake trail with Jordan; tender left hamstring at times (white/lime)
Sunday - March 8 - 8.5 miles, 1 hour 13 min 20 sec (8:37 pace)... TownLake under Mopac up Lake Austin Blvd to Enfield left on Exposition to 35th turned around came back the same way and finished on SFAHS track. Last mile was fastest. Tender Left hamstring, occasional knee or back pain, right achilles was tender. (white/lime)
Tuesday - March 10 - 5.16 miles, 40:34, (7:51) Westcreek to William Cannon left to Mopac and back to track, moderate to easy throughout run, finished second half faster than first, with final mile the fastest mile... the reason for the odd milage is continued to run an almost extra lap to catch 7 grade boys who were running in front of me (white/lime)
Wednesday - March 11 - 5 miles, 43:50, (8:46) much easier pace than Tuesday but on harder course, St Charles neighborhood run, with hard hills, final mile fastest (yellow)
**Rest until Sunday's race**
Monday - February 23 - 5 miles, easy 42:14 (8:27 pace), apt. to westcreek to arbor trails loop and back to middle school. (white/lime)
Tuesday - February 24 - 1 mile warmup (8:35), Speed drills, 3 x 800 m (3:24, 3:30, 3:40) stopped there b/c 1) i was getting slower, 2) side stitch (dehydration/non-breathing related); 800 m cool-down (4:00)... so not the best speed work-out day but the positives include that i made the effort to get out of bed and stuck with the workout through the side stitch at least for a while... persevering bad days makes the good days all the more good (yellow)
Thursday - February 26 - 6.7 miles, 57 minutes, (8:30 pace)... Ran from Mopac and Davis, up Davis, turned right on Escarpment, turned around at William Cannon, back toward and to Slaughter Ln, turned around and ran to Davis, turned right to Mopac... odd distance and total time I know; i wanted to run on the gently rolling hills over there but also had to be finished in time for school. The important part to me would be the pace on hills. (white/lime)
Sunday - March 1 - 13.1 miles, Hard course, Va-Ha-ARY easy 2:01:38 (9:17 pace)... Town Lake to Lake Austin to Enfield to Left on Exposition to 35th and back on Exposition (headed South) to Left on Enfield to Left on Lamar to 24th and back on Lamar (headed South) to 6th st to Right on Congress to Town Lake Trail to SFAHS Track for final faster mile. Overall it was a good run with rolling hills for the first 8 miles or so and an easier downhill or flat for the final bit, especially important faster final two miles. (white/lime)
**Plan to follow same/similar schedule as the 2 weeks going into Austin Marathon**
Wednesday - March 4 - 5 miles, easy, 43 min (8:36 pace)... Westcreek to Arbor Trails trail (1 loop) and back to middle school (white/lime)
Friday - March 6 - 4 miles, 34 minutes (8:25 pace)... easy run along Town-lake trail with Jordan; tender left hamstring at times (white/lime)
Sunday - March 8 - 8.5 miles, 1 hour 13 min 20 sec (8:37 pace)... TownLake under Mopac up Lake Austin Blvd to Enfield left on Exposition to 35th turned around came back the same way and finished on SFAHS track. Last mile was fastest. Tender Left hamstring, occasional knee or back pain, right achilles was tender. (white/lime)
Tuesday - March 10 - 5.16 miles, 40:34, (7:51) Westcreek to William Cannon left to Mopac and back to track, moderate to easy throughout run, finished second half faster than first, with final mile the fastest mile... the reason for the odd milage is continued to run an almost extra lap to catch 7 grade boys who were running in front of me (white/lime)
Wednesday - March 11 - 5 miles, 43:50, (8:46) much easier pace than Tuesday but on harder course, St Charles neighborhood run, with hard hills, final mile fastest (yellow)
**Rest until Sunday's race**
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