Time 530pm
Temp 90
location: Zilker park
Wk out 5X1 mile with 2min recovery
Dist: 8miles
Gp: gazelles afternoon gp.
pod: Roger, Rudy, John
Today was one of the most important workouts we do. Mile repeats at Zilker. These are so important as strength builders.
Gilbert did a really good job beforehand explaining the purpose of starting slow and running the last one fast, especially in terms of the time in the season and the weather.
Gilbert asked us to do the first one in 6:30 followed by 3 at 6:10 and last one hard.
We went out too fast so here are the numbers
Mile 1: 6:13
Mile 2: 6:05
Mile 3: 6:13
Mile 4: 6:10
Mile 5: 5:23
It was a good workout and I was surprised to hit the last one at the time I did. Testament to the strategy.
We went as a group and soaked in the dog pool at Barton springs after the run. It felt great.
Thursday, June 29, 2006
Wednesday, June 28, 2006
6/28 recovery run
Time: 7am
temp: mid 60's
location: TLT
Wkout: recovery
Dist: 7 miles
Gp: Patrick G and Jorge
Ran an easy 7 with Patrick and Jorge this morning at 7am. The weather was great- Mid 60's i'd say. Took off watch and just cruised. I felt really stiff for about 400 meters, then slowly warmed up. Pace felt good til Jorge picked up at 5miles...good finish. Ankle a little stiff, L knee sore from chickenfights.
Tomorrow morning will be the milers...Looking forward to dealing with that hill halfway through.
temp: mid 60's
location: TLT
Wkout: recovery
Dist: 7 miles
Gp: Patrick G and Jorge
Ran an easy 7 with Patrick and Jorge this morning at 7am. The weather was great- Mid 60's i'd say. Took off watch and just cruised. I felt really stiff for about 400 meters, then slowly warmed up. Pace felt good til Jorge picked up at 5miles...good finish. Ankle a little stiff, L knee sore from chickenfights.
Tomorrow morning will be the milers...Looking forward to dealing with that hill halfway through.
6/27 Circuits at AHS
Time: 530pm
Temp: low-mid 90's
Location: AHS track
Workout: Circuit/pylometrics
Distance: 5-6 miles
Tonight we continued our strength workouts with another series of circuit/pylometrics.
Warm up was 2.5m to track easy/easy moderate pace,
We got there and immediately ran 5 laps Moderate/Moderate hard to bump up heartrate. I enjoyed running with Rudy.
Then circuits were: Jumping Jacks (2 X 1 minute), some one legged jumps, weird push up things while running in place, knee extensions, 4X100 breath holding sprints, and even a few chicken fights at the end. We finished with another set of 4X100 sprints and Brenna. Rudy and I did 2 extra on a dare.
Easy cool down turned faster with Rudy and Patrick as running buddies on the way back.
My ankle isn't up to the bounding/jumping stuff, so i subbed some jump ups, push ups, crunches, and fence squats instead.
Temp: low-mid 90's
Location: AHS track
Workout: Circuit/pylometrics
Distance: 5-6 miles
Tonight we continued our strength workouts with another series of circuit/pylometrics.
Warm up was 2.5m to track easy/easy moderate pace,
We got there and immediately ran 5 laps Moderate/Moderate hard to bump up heartrate. I enjoyed running with Rudy.
Then circuits were: Jumping Jacks (2 X 1 minute), some one legged jumps, weird push up things while running in place, knee extensions, 4X100 breath holding sprints, and even a few chicken fights at the end. We finished with another set of 4X100 sprints and Brenna. Rudy and I did 2 extra on a dare.
Easy cool down turned faster with Rudy and Patrick as running buddies on the way back.
My ankle isn't up to the bounding/jumping stuff, so i subbed some jump ups, push ups, crunches, and fence squats instead.
Monday, June 26, 2006
Monday 6/26 Atomic run
Run: 7mile loop
temp- low 70's
time 6 am
group; Scott Mc, Duane, Patrick G
intention:
today was the inaugural run of a new group. We are attempting to run a bomb-like run without the pressure of the faster runners. We committed to run the first 5 together and then pick up at the rock. This will probably change as we get more fit.
Mile1-2 easy pace (730s)
mile 2-5 picked up a little but still comfortable (715s)
mile 6-7 (550s) ran these in 11:50, quite hard but I still felt in control, unlike other runs of this nature. Scott was on my heels and we finished together. Duane and Pat came in about a minute later and we all felt like it was a good effort. We decided not to wear watches and to meet at the springs from now on.
We'll see how it goes.
I didn't time the total run.
Feels like a good workout although I'm tired now from getting up so early.
temp- low 70's
time 6 am
group; Scott Mc, Duane, Patrick G
intention:
today was the inaugural run of a new group. We are attempting to run a bomb-like run without the pressure of the faster runners. We committed to run the first 5 together and then pick up at the rock. This will probably change as we get more fit.
Mile1-2 easy pace (730s)
mile 2-5 picked up a little but still comfortable (715s)
mile 6-7 (550s) ran these in 11:50, quite hard but I still felt in control, unlike other runs of this nature. Scott was on my heels and we finished together. Duane and Pat came in about a minute later and we all felt like it was a good effort. We decided not to wear watches and to meet at the springs from now on.
We'll see how it goes.
I didn't time the total run.
Feels like a good workout although I'm tired now from getting up so early.
Sunday 6/26 swim
Did a recovery day today-
Swam for about 50 minutes at the UT pool- the water was actually a little too warm.
Still working on stroke mechanics and general endurance.
Right foot cramps consistantly after about 40 minutes in the water so I'll have to figure that one out.
Feeling pretty confident about the bay swim in a month. Should be a blast.
Swam for about 50 minutes at the UT pool- the water was actually a little too warm.
Still working on stroke mechanics and general endurance.
Right foot cramps consistantly after about 40 minutes in the water so I'll have to figure that one out.
Feeling pretty confident about the bay swim in a month. Should be a blast.
Saturday, June 24, 2006
saturday 6/24 long run
weather: 70's overcast, humid
time 6am
route: mt bonnell
Distance: 14 miles
Time: 1:42
Saturday long run
Humid and overcast this morning, large group of runners took off for Mt Bonnell.
I started up front with Floyd, Jeffery, Woo, Rauch and others but after a mile decided to back off on the pace. Those guys push from the first meter and I need more time to warm up than that.
Settled into a decent pace with Jimmie and some guy from the Performace Project who we dropped on LA blvd. Kept things controlled through scenic, and didn't really feel too bad until Mt Bonnell. I really struggled up today, arms burning, legs burning- I think it was from going out too hard. Antway, did the steps and met Jimmie coming back from the turn around, we waited for Lisa and pushed back down the hill. Decided on Exposition today and Lisa really pushed up the hills, I was toast by about 11 miles and told her to go ahead. She took off around O'Henry and gapped me by about 50meters for the rest of the way in, I felt really bad on the trail but just plugged along until we were done. 5 Strides and home.
I feel like i still have no speed and am aggravated at my plateau, I just have to remember to balence things right now and the time to focus on running more will come when i am done writing the Diss,.
time 6am
route: mt bonnell
Distance: 14 miles
Time: 1:42
Saturday long run
Humid and overcast this morning, large group of runners took off for Mt Bonnell.
I started up front with Floyd, Jeffery, Woo, Rauch and others but after a mile decided to back off on the pace. Those guys push from the first meter and I need more time to warm up than that.
Settled into a decent pace with Jimmie and some guy from the Performace Project who we dropped on LA blvd. Kept things controlled through scenic, and didn't really feel too bad until Mt Bonnell. I really struggled up today, arms burning, legs burning- I think it was from going out too hard. Antway, did the steps and met Jimmie coming back from the turn around, we waited for Lisa and pushed back down the hill. Decided on Exposition today and Lisa really pushed up the hills, I was toast by about 11 miles and told her to go ahead. She took off around O'Henry and gapped me by about 50meters for the rest of the way in, I felt really bad on the trail but just plugged along until we were done. 5 Strides and home.
I feel like i still have no speed and am aggravated at my plateau, I just have to remember to balence things right now and the time to focus on running more will come when i am done writing the Diss,.
Wednesday, June 21, 2006
June 20th - the longest day
Today was a strengthening day at the track.
2.5m W/U
1200m moderate hard pace
straight leg jumping jacks 2X2 min 20sec rest
high knees
4X100 sprints with holding breath
knee extensions (higher open)
bounding
small hurdle jumps w/ 10 pushups X 5
4X100 sprints holding breath
fast feet 2min
2.5m cool down
Ankle was sore after this workout- bounding and jumps are not good for it so i may not do those anymore.
Today (Wed) my knee joints are sore, as well as lower legs.
2.5m W/U
1200m moderate hard pace
straight leg jumping jacks 2X2 min 20sec rest
high knees
4X100 sprints with holding breath
knee extensions (higher open)
bounding
small hurdle jumps w/ 10 pushups X 5
4X100 sprints holding breath
fast feet 2min
2.5m cool down
Ankle was sore after this workout- bounding and jumps are not good for it so i may not do those anymore.
Today (Wed) my knee joints are sore, as well as lower legs.
Monday, June 19, 2006
June 19 Monday pool and Gym
today was a gym and pool day- I didn't run a stitch
Gym was crunches (2X20) lower back lifts (2X20) Quads (2X15X50lbs) hams (2X15X40lbs) adductors (2X15X40lbs) abbductors (2X15X40lbs), calf extensions (2X10X?)
pool was 200m warm up
50m left side kick drill
50m right side kick drill
50m left arm stroke drill
50m right arm stroke drill
200 wide arms and zipper drills
200m main set
100 cool down.
30 minutes in pool.
Felt good from hills on saturday, looking forward to building shape back slowly and surely.
Gym was crunches (2X20) lower back lifts (2X20) Quads (2X15X50lbs) hams (2X15X40lbs) adductors (2X15X40lbs) abbductors (2X15X40lbs), calf extensions (2X10X?)
pool was 200m warm up
50m left side kick drill
50m right side kick drill
50m left arm stroke drill
50m right arm stroke drill
200 wide arms and zipper drills
200m main set
100 cool down.
30 minutes in pool.
Felt good from hills on saturday, looking forward to building shape back slowly and surely.
Saturday, June 17, 2006
Saturday long run 6/17
tempestuous conditions this morning-I woke up late and was contemplating blowing off the run, but when I heard rain and thunder i knew I had to do it. I love being out in severe weather, It really energizes me for some reason. We had a downpour at 6am for the start, and then intermittant showers for our hilly long run. Finished off with a dramatic front moving in and obliterating most of the gazelles as they finished on South Lamar. I was lucky enough to just catch the front edge of the rain and got to the truck just as it really started coming down. THe route was the barton hills loop with a little extra added on to make it around ten miles.
The first 3-4 down to the lake were easy- although felt a little fast for the hills in my near future.
the TLTrail was deserted which made it fun, although vaulting over the putrid stream of runoff by the Austin High Track wasn't pleasant. We pushed through that couple of miles fairly quick with a group of 6-8 runners and then began pushing up Barton Hills road. Gilbert had given us directions to go a different way but I had never been that way so took the familiar route over to the start of the hills. We crept up past wilke and on to the corner, watered and then did the little loop down barton hills before hitting the final stretch. Up and over on S lamar back to Porter Middle School. THe rain/front hit about 1200 meters from the finish for me and the cool air was perfect.
All and all a great training run, I felt comfortable throughout and no complaints from the ankle. Feeling really good.
The first 3-4 down to the lake were easy- although felt a little fast for the hills in my near future.
the TLTrail was deserted which made it fun, although vaulting over the putrid stream of runoff by the Austin High Track wasn't pleasant. We pushed through that couple of miles fairly quick with a group of 6-8 runners and then began pushing up Barton Hills road. Gilbert had given us directions to go a different way but I had never been that way so took the familiar route over to the start of the hills. We crept up past wilke and on to the corner, watered and then did the little loop down barton hills before hitting the final stretch. Up and over on S lamar back to Porter Middle School. THe rain/front hit about 1200 meters from the finish for me and the cool air was perfect.
All and all a great training run, I felt comfortable throughout and no complaints from the ankle. Feeling really good.
Thursday, June 15, 2006
June 15th tempolicious!
Today was the dreaded tempo run-
I was excited to feel a little fire come back during this run. Started out with Clint, Roger and Patrick and ran an uneven pace throughout.
2 Mile W/U easy
tempo
mile1 6:20
mile2 6:05
mile3 6:27
mile4 6:14
total time was 25.06 or so.
We were supposed to run neg splits but the heat was pretty bad. I felt strong till the turn around and just felt like i was jogging till the last 800 meters.
I suppose its a good baseline that i can build from.
Goal is to run 23.30 by summers end.
I was excited to feel a little fire come back during this run. Started out with Clint, Roger and Patrick and ran an uneven pace throughout.
2 Mile W/U easy
tempo
mile1 6:20
mile2 6:05
mile3 6:27
mile4 6:14
total time was 25.06 or so.
We were supposed to run neg splits but the heat was pretty bad. I felt strong till the turn around and just felt like i was jogging till the last 800 meters.
I suppose its a good baseline that i can build from.
Goal is to run 23.30 by summers end.
swimming Monday June 12
So i am doing a 1.7 mile ocean swim in 6 weeks. Its for the Save the Bay effort in Narragansett bay RI- my home stomping grounds.
Today i swam a mile
1600 m of steady swimming- took 32 minutes or so.
need to bump this to 45 minutes steady swim.
I have also been doing drills to correct a nasty habit of tucking my left arm underbody for the pull underwater, and trying to swim "in a tube" keep kick light and frothy.
Today i swam a mile
1600 m of steady swimming- took 32 minutes or so.
need to bump this to 45 minutes steady swim.
I have also been doing drills to correct a nasty habit of tucking my left arm underbody for the pull underwater, and trying to swim "in a tube" keep kick light and frothy.
Tuesday 13 June Circuits
To the track we go....
Managed 4 sets of circuits in 20 minutes with 800m jog between sets of step ups, sit ups, push ups, fence squats or jumps, supermans, lunges.
then we did some core work that really sucked. Planks, scissor leg stuff and fast feet. My abs are weak and I need to go to the gym.
Felt stronger today though, and no complaints from ankle again. this is good.
Managed 4 sets of circuits in 20 minutes with 800m jog between sets of step ups, sit ups, push ups, fence squats or jumps, supermans, lunges.
then we did some core work that really sucked. Planks, scissor leg stuff and fast feet. My abs are weak and I need to go to the gym.
Felt stronger today though, and no complaints from ankle again. this is good.
Saturday Fun- Mt Bonnell
Quick note on Saturday long run on June 10th.
Started at 6 with a decent group and slowly ramped it up by the time we got to LA boulevard. Put down some decent miles and enjoyed the climb up MT Bonnell and the steps. Somehow running those steps is a must now- It just caps that experience. Anyway- we ran to the stop sign at Balcones and turned around to make it an even 14 for the morning. Ran back on Scenic rather than Exposition. Finished off hard and felt spent- It was good to run hard and have the ankle hold up. Hung with the troops for a few and then home and endurox.
The battery in the watch died halfway so I don't know pace.
Started at 6 with a decent group and slowly ramped it up by the time we got to LA boulevard. Put down some decent miles and enjoyed the climb up MT Bonnell and the steps. Somehow running those steps is a must now- It just caps that experience. Anyway- we ran to the stop sign at Balcones and turned around to make it an even 14 for the morning. Ran back on Scenic rather than Exposition. Finished off hard and felt spent- It was good to run hard and have the ankle hold up. Hung with the troops for a few and then home and endurox.
The battery in the watch died halfway so I don't know pace.
Sunday, June 04, 2006
Tucson Heat - Sunday June 4th
writing dissertation today- yesterday was travel day. Feel out of it due to heat and travel. Don't miss running here in Tucson. Reid park loop looks so pitiful after running around the lake in Austin. May not get to run today.
Friday, June 02, 2006
June 2 : town lake 10 miler
So this is fun, writing done this stuff.
Today I decided to do my own personal bomb run, and do a progressive 10 miler. the goal was to run conservatively for 5 miles then slowly pick it up for the last 5.
Started at runtex rside and ran the lake backwards,
mile 1 - 8ish
mile 2 - 7.05
mile 3 - 7.21
mile 4 - 7.23 ummm, i think i am supposed to be running 8's for the first 5, oh well
mile 5 - 7.25
mile 6 - 7.04
mile 7 - 6.43
mile 8 - 6.41
mile 9 - 7.06 wheels came off
mile 10 6.26 -
total time 70.51 -
average 7.05 m/mi
effort
first 5 felt moderate easy, 6-8 felt moderate hard but below threshold, 9 hard, 10 very hard.
can't believe how hard last two miles felt and yet how slow my time was. I felt like i was giving it 90-95% for last mile all for a 6.30 mile...
yikes i have a long way to go. My goal for the fall is to be able to run 6:15's on the trail comfortably.
I think i need to lift weights now.
Off to tucson to run in the desert for a few days.
Today I decided to do my own personal bomb run, and do a progressive 10 miler. the goal was to run conservatively for 5 miles then slowly pick it up for the last 5.
Started at runtex rside and ran the lake backwards,
mile 1 - 8ish
mile 2 - 7.05
mile 3 - 7.21
mile 4 - 7.23 ummm, i think i am supposed to be running 8's for the first 5, oh well
mile 5 - 7.25
mile 6 - 7.04
mile 7 - 6.43
mile 8 - 6.41
mile 9 - 7.06 wheels came off
mile 10 6.26 -
total time 70.51 -
average 7.05 m/mi
effort
first 5 felt moderate easy, 6-8 felt moderate hard but below threshold, 9 hard, 10 very hard.
can't believe how hard last two miles felt and yet how slow my time was. I felt like i was giving it 90-95% for last mile all for a 6.30 mile...
yikes i have a long way to go. My goal for the fall is to be able to run 6:15's on the trail comfortably.
I think i need to lift weights now.
Off to tucson to run in the desert for a few days.
June 1, 2006 , Track workout AHS
This is my first post. I am going to add profile stuff later.
Gazelles workout at AHS tonight.
Goal 6 X 800
2 min recovery
Got to track covered in sweat- it was extremely humid. I had been stressed all day trying to write and rewrite the dissertation, so I was looking forward to burning out some angst on the track.
Warm ups were ragged- need to focus on the form for these more carefully- i thought about the DVD i made with gilbert, and thought about distributing it to the group again or putting it online.
I had been running 82-80 sec 400's the previous workout so was expecting to run the 800's at around 3.00 or so. Gilbert said "steve, 2.45s". Gulp. OK coach.
We had a nice little group actually and proceeded to run.
Splits:
1. 2.45 Felt good, didn't push to hard, watched everyone enevitably start too hard, and ended last in the group with a perfect 2.45 split.
2. 2.45 Same aas above- just trying to be consistent - other gazelles gave us encouragement, we cheered for them.
3. 2.45 nailed it again, feeling a little tired now, legs heavy on that last 200
4. 2.49 Bizarre, I led this one and was on pace for the first 600 meters, then backed off unconciously and came in over by 4 seconds. If felt hard actually.
5. 2.47 Man, I feel bad. I can't believe that this much effort still leaves me over by two seconds- I watched Rudy take the other guys out at a 2.38 pace and must have backed off too much- I did drive hard on last 200 to make up ground.
6. 2.38 Pushed this harder and it felt better actually. Maybe I need to push these harder. Its easy to get into a rut and sometimes you have to speed up to a pace that kicks in another level of metabolism or something.
On the way back to Runtex, a few of us helped one severe calf cramping gazelle and a "runners Knee" gazelle get back to the parking lot. It was fun to walk in the rain.
Gazelles workout at AHS tonight.
Goal 6 X 800
2 min recovery
Got to track covered in sweat- it was extremely humid. I had been stressed all day trying to write and rewrite the dissertation, so I was looking forward to burning out some angst on the track.
Warm ups were ragged- need to focus on the form for these more carefully- i thought about the DVD i made with gilbert, and thought about distributing it to the group again or putting it online.
I had been running 82-80 sec 400's the previous workout so was expecting to run the 800's at around 3.00 or so. Gilbert said "steve, 2.45s". Gulp. OK coach.
We had a nice little group actually and proceeded to run.
Splits:
1. 2.45 Felt good, didn't push to hard, watched everyone enevitably start too hard, and ended last in the group with a perfect 2.45 split.
2. 2.45 Same aas above- just trying to be consistent - other gazelles gave us encouragement, we cheered for them.
3. 2.45 nailed it again, feeling a little tired now, legs heavy on that last 200
4. 2.49 Bizarre, I led this one and was on pace for the first 600 meters, then backed off unconciously and came in over by 4 seconds. If felt hard actually.
5. 2.47 Man, I feel bad. I can't believe that this much effort still leaves me over by two seconds- I watched Rudy take the other guys out at a 2.38 pace and must have backed off too much- I did drive hard on last 200 to make up ground.
6. 2.38 Pushed this harder and it felt better actually. Maybe I need to push these harder. Its easy to get into a rut and sometimes you have to speed up to a pace that kicks in another level of metabolism or something.
On the way back to Runtex, a few of us helped one severe calf cramping gazelle and a "runners Knee" gazelle get back to the parking lot. It was fun to walk in the rain.
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