Well, today was an exciting day for me. I swam side by side with my 52 year old sister Belinda across the Narragansett Bay for the 30th annual Save the Bay swim. Got into Boston on Friday afternoon and was immediately struck by how busy this little corner of the world is compared to Austin. Lines formed for everything, from the baggage claim to rental cars to the highway, and some people seemed clueless with regards to common courtesy and politeness. This is why I moved west. Anyway, it did feel good to see the salt marshes and the ocean again as we drove to the beachfront. Settled in at the B&B quite late and tried to sleep since we had to get to the starting point early to check in and get the kayaks set up for our "spotters" (mandatory safety measure). 5am wake up, ate some cereal and was picked up by the sis and support team en route to the starting point in Newport at the Naval Station . Got there at 7am. We milled around for a while since the start wasn't til 9am. We had rented one boat from a company that was supposed to have the boats unloaded and ready to go at 630am, but they hadn't arrived yet so we relaxed and my sister spent a lot of time in line for the portapotties. I felt really relaxed because I was just swimming to complete this one, and my biggest fears were sharks and jellyfish stings.(A great white had recently devoured a seal in plain view of hundreds of beachgoers nearby, and many of the local beaches had been shut down for man o' war jellyfish sightings and stingings...) I was resigned to my fate however, and knew that i was going to just plod along and hope nothing got me. We were reassured by the management that there were no jellys in the water that day, and they didn't mention sharks, which was either a good sign or a very very bad sign.
The rent-a-boat finally showed up at 8:30, so we get that squared away and pull on the wetsuits for the swim. We were in the last wave (for first timers and people that needed to use fins and stuff) so we got to watch the fast people start, and then the intermediate ones go, and then finally at 9:10 we set off. The swim itself was actually really fun. I was able to get into the rhythm of breathing right away, and the temp of the water (mid 70's) made it easy to swim without getting too hot or cold in my wetsuit. The water was opaque and greenish, so I couldn't see down very far, but this was ok because I really didn't want to see how deep we were. We were supported by my nephew Andrew and Bob, Belindas husband, in the boats and they steered us more or less towards the finish, which looked really freaking far. The was very little chop and the tidal current was not so bad, so the conditions were great. Sunny and about 70 at the start. About half way through we stopped and took some pictures in the water with a waterproof camera (i'll post them if i can) and we just slowly motored along, sighting every 6th stroke or so. The combination of wetsuit and the salt water made me feel like a cork and I just skimmed along the surface. It was awesome to see the finish get closer and closer and know we were going to do it, kind of like mile 25 in the marathon. Our official time was 1 hour and 11 minutes so we swam it in about 1:01 with the 10 minute offset for being in the third wave. At the finish, they draped a big beach towel and a medal around our shoulders and that was that. I felt calm and happy throughout, no stings or bites (besides a near tick bite afterwards and some mosquitos in the marsh) and it felt wonderful to swim this with my sister Belinda. She had been thinking about this swim for 2 years she said, so it was awesome to do it with her.
No long run today (Sunday) so i'm letting my legs recover from a month of hard training.
Sunday, July 30, 2006
Thursday, July 27, 2006
400 repeats 7/27
It was a night of trash talk unlike any other tonight on the track, with Mario challenging Desiree to a bike race (even though she wasn't there), Rudy trash talking Mario and Duane getting in on it as well. All in good fun. Everyone was running hard so it was a good night.
Tonight was a track workout and we were asked to run 15X400 with 1 min recovery. We were asked to run them a few seconds faster than the last time and we were asked to drop 2 seconds per set of 5 400's. With that in mind, here are the splits for the night.
First 5 400's were run at an average of 83 seconds ( 83, 83, 83, 83, 84)
Second set of 5 400's were run at an average of 81 (79, 82, 80, 81, 81)
last set were run sub 80 (79, 77, 80, 72, 70)
Ran with Rudy and Chris for most of them. Chris moved up to finish with Paul and Patrick Evoe. Rudy and I hung back and ran fairly solidly.
Impressions:
Overall, a good workout although i felt pretty bad after the first set-tired and lethargic. I felt like the breathing was labored although i noticed that i was able to keep it at one complete breathe per 2 complete step cycles (Inhale LRLR Inhale LRLR). THis is the breathing pattern i use when at threshold pace and it lets me know that i'm working but not anerobic yet. So, all the way up to the last 400 I was in this rhythm which tells me that my base is solid right now. The last one (#15) I blew up at 200m and just clawed my way to the end. My ankle ached a little too, perhaps from the 10 miler yesterday. I may not be able to run high miles this fall and try to sharpen for races at the same time. (too much strain on the ankle). It feels ok now, but, i will be watching it carefully. It might also be the combination of the hills monday, mile repeats tuesday, 10 miles yesterday and track workout today...Too much quality perhaps. Cross training and rest are as important as a good thumping on the track. Have to remember that and also stay true to running my pace and my workout. Easy to get sucked into the racing mentality. My goal this fall is to run a competative marathon (probably Dallas) and then pace Austin 3:10 group. I'm not out to prove anything to the world, but am ready to compete against my own PR's. THis focus will keep my energy contained for the races and will sustain me no matter what my place or time is.
Off to RI tomorrow so don't know when the next update will be.
Tonight was a track workout and we were asked to run 15X400 with 1 min recovery. We were asked to run them a few seconds faster than the last time and we were asked to drop 2 seconds per set of 5 400's. With that in mind, here are the splits for the night.
First 5 400's were run at an average of 83 seconds ( 83, 83, 83, 83, 84)
Second set of 5 400's were run at an average of 81 (79, 82, 80, 81, 81)
last set were run sub 80 (79, 77, 80, 72, 70)
Ran with Rudy and Chris for most of them. Chris moved up to finish with Paul and Patrick Evoe. Rudy and I hung back and ran fairly solidly.
Impressions:
Overall, a good workout although i felt pretty bad after the first set-tired and lethargic. I felt like the breathing was labored although i noticed that i was able to keep it at one complete breathe per 2 complete step cycles (Inhale LRLR Inhale LRLR). THis is the breathing pattern i use when at threshold pace and it lets me know that i'm working but not anerobic yet. So, all the way up to the last 400 I was in this rhythm which tells me that my base is solid right now. The last one (#15) I blew up at 200m and just clawed my way to the end. My ankle ached a little too, perhaps from the 10 miler yesterday. I may not be able to run high miles this fall and try to sharpen for races at the same time. (too much strain on the ankle). It feels ok now, but, i will be watching it carefully. It might also be the combination of the hills monday, mile repeats tuesday, 10 miles yesterday and track workout today...Too much quality perhaps. Cross training and rest are as important as a good thumping on the track. Have to remember that and also stay true to running my pace and my workout. Easy to get sucked into the racing mentality. My goal this fall is to run a competative marathon (probably Dallas) and then pace Austin 3:10 group. I'm not out to prove anything to the world, but am ready to compete against my own PR's. THis focus will keep my energy contained for the races and will sustain me no matter what my place or time is.
Off to RI tomorrow so don't know when the next update will be.
easy 10 7/26
did an easy 10 on the trail today as a recovery run. Felt relaxed most of the way with a rough spot over at festival beach. But a gel and some water put some perk back in the step. Finished moderate intensity. Went a little fast i think- wanted to average 7:30-7:45. It was hot and humid.
M1 7.58
M2 7.34
M3 7.37
M4 7.29
M5 7.29
M6 7.19
M7 7.11
M8 7.15
M9 7.10
M10 6.54
M1 7.58
M2 7.34
M3 7.37
M4 7.29
M5 7.29
M6 7.19
M7 7.11
M8 7.15
M9 7.10
M10 6.54
Wednesday, July 26, 2006
7/25 mile repeats
this afternoon we did mile repeats at Zilker. My goal was to run these carefully but to drop a few seconds from the last miler workout in late June. I ran with Chris, Clint, and Roger for the first one, and then with Chris/Clint for the rest of them.
We did the first one conservatively at 6:28, and then dropped down abruptly to 5:55, 5:54 and finally 5:28. We were going to do 5 but because we ran too aggressively for the second and third one, G told us to only do 4. He was happy with my times so I guess i'm still on track, although i felt like I was putting out a little too much effort for each repeat- I want to be able to run these comfortably at 5:50 pace, not feeling so bad, but I have to remember that I am still re-adjusting to the training loads from the past.
temps were cooler, (low 90's) and the repeats felt OK although the last one was a push.
total mileage- 7
repeats on 6/29
Mile 1: 6:13
Mile 2: 6:05
Mile 3: 6:13
Mile 4: 6:10
Mile 5: 5:23
repeats today
Mile 1: 6:28
Mile 2: 5:55
Mile 3: 5:54
Mile 4: 5:28
Looking back now, I am disappointed that I didn't beat that last 5:23, but will try to back off on the intermediate repeats more so that I can nail the last one.
We did the first one conservatively at 6:28, and then dropped down abruptly to 5:55, 5:54 and finally 5:28. We were going to do 5 but because we ran too aggressively for the second and third one, G told us to only do 4. He was happy with my times so I guess i'm still on track, although i felt like I was putting out a little too much effort for each repeat- I want to be able to run these comfortably at 5:50 pace, not feeling so bad, but I have to remember that I am still re-adjusting to the training loads from the past.
temps were cooler, (low 90's) and the repeats felt OK although the last one was a push.
total mileage- 7
repeats on 6/29
Mile 1: 6:13
Mile 2: 6:05
Mile 3: 6:13
Mile 4: 6:10
Mile 5: 5:23
repeats today
Mile 1: 6:28
Mile 2: 5:55
Mile 3: 5:54
Mile 4: 5:28
Looking back now, I am disappointed that I didn't beat that last 5:23, but will try to back off on the intermediate repeats more so that I can nail the last one.
Monday, July 24, 2006
Monday Water Bomb 7/24
Today we did a new loop with the farm team. We started at the springs, ran the back side of the miler loop and ended up on stratford hills. Went out conservatively to save some strength for the later part of the run and to be able to run with some people I hadn't really talked to. Ran slow through stratford, around redbud and onto LA blvd. At Exposition and LA blvd (about 3 miles out) I picked up (probably too rapidly in retrospect). I was able to hold this pace (probably around 6:20 or so) for the rest of the loop around the north side of the lake and back around to the springs. I was closer to 6 min pace for the last mile i'd guess.
Still struggling with pacing and blowing up on the runs since the track workout on thursday. I think I felt so good from my workout then that I am putting too much pressure on myself consequently to keep at that level. This is dangerous, based on my past record of injury and burned out feelings. Need to relax with this stuff. Life is really crazy right now as well, Tucson house sold, new job, travel to RI, Diss not finished, etc. I need to back off on the pressure from running and remember to enjoy this aspect of my life.
That said, I really do enjoy these monday morning runs. They have become a great motivator for me. I feel like i'm getting fit from them and i really like the folks that show up to run. We have fun.
Still struggling with pacing and blowing up on the runs since the track workout on thursday. I think I felt so good from my workout then that I am putting too much pressure on myself consequently to keep at that level. This is dangerous, based on my past record of injury and burned out feelings. Need to relax with this stuff. Life is really crazy right now as well, Tucson house sold, new job, travel to RI, Diss not finished, etc. I need to back off on the pressure from running and remember to enjoy this aspect of my life.
That said, I really do enjoy these monday morning runs. They have become a great motivator for me. I feel like i'm getting fit from them and i really like the folks that show up to run. We have fun.
Saturday, July 22, 2006
7/22 Long run Grove route
6am long run to grove and back on trail. 14 ish miles. time was 1.47 so average pace ended up around 7:35-7:40 although it felt faster. 5X strides. Went out too hard today and felt pretty bad by the longhorn dam. I'm a little irritated at myself for not backing off immediately. Need to keep this slow steady progression moving forward. forgot goo also and this might also have been a problem. Picked up a little with 2 to go, but too little, too late. Depleted. Ankle OK.
Goals for next week:
Monday- 7.5 stratford route- run conservatively to exposition, then begin to pick up and hit it hard at Austin High. Swim 1.25 miles
Tuesday- Milers at Zilker- Start slow and then pick up last 4. Do first one at 6:20, then drop to 6:00 until last one.
Wednesday-recovery run 7 miles- 7.45 to 8 min pace. Swim 1.5 miles
Thursday-16X400's at Austin High 4X84, 4X82, 4X80, 4X78.
Friday-early Am recovery run 7 miles easy if time. Travel to RI
Sat- Swim 1.7 miles
Sun-drink.
Goals for next week:
Monday- 7.5 stratford route- run conservatively to exposition, then begin to pick up and hit it hard at Austin High. Swim 1.25 miles
Tuesday- Milers at Zilker- Start slow and then pick up last 4. Do first one at 6:20, then drop to 6:00 until last one.
Wednesday-recovery run 7 miles- 7.45 to 8 min pace. Swim 1.5 miles
Thursday-16X400's at Austin High 4X84, 4X82, 4X80, 4X78.
Friday-early Am recovery run 7 miles easy if time. Travel to RI
Sat- Swim 1.7 miles
Sun-drink.
7/21 recovery run
5 mile recovery run tonight at 4:30 pm. Didn't time it, but probably went a little too hard. Felt like the breathing was too labored for recovery run. Need to pay attention to these details and correct them early.
It was hot.
Feeling a little drained.
Wonder if last few weeks are catching up.
It was hot.
Feeling a little drained.
Wonder if last few weeks are catching up.
Thursday, July 20, 2006
1000's
temp: 85-90
time: 530pm
route; 1000 REPEATS AHS TRACK
distance: 8 miles
tonight we did 5X1000 repeats at the track-
felt pretty good and wanted to run 3.35 average which was about 10 sec faster than last time.
ran with Des and Clint.
1: 3:42
2: 3:33
3: 3:30
4: 3:25
5: 3:17
Then did 5X200 sprints and 70 crunches
I hit this one right, and only felt really bad during last 200 of last 1000 and during the 200's
Good time for temp and time of year. Ankle feels fine. met the goal. On to long run.
time: 530pm
route; 1000 REPEATS AHS TRACK
distance: 8 miles
tonight we did 5X1000 repeats at the track-
felt pretty good and wanted to run 3.35 average which was about 10 sec faster than last time.
ran with Des and Clint.
1: 3:42
2: 3:33
3: 3:30
4: 3:25
5: 3:17
Then did 5X200 sprints and 70 crunches
I hit this one right, and only felt really bad during last 200 of last 1000 and during the 200's
Good time for temp and time of year. Ankle feels fine. met the goal. On to long run.
7/19 run/swim
I decided to try getting ready for my 1.7 mile swim across the narragansett bay in RI coming up on July 29th , yeah, thats only 10 days from now, i know (Having fun with links today because it beats writing a dissertation). My training for this particular endeavor has been spotty to say the least, but I am looking forward to swimming it with my older sister, who will probably have to rescue me at some point. She swims an hour in the pool 3-4 times a week and loves it. We did a sprint tri on Block Island, RI a few years ago, and we'll be doing that again as well a week after this monster swim across the bay. So to prepare, I decided to run an easy 7 and then jump in Barton Springs for a mile swim.
The run:
Ran the 7 mile loop from BSprings at 730pm. I hadn't had dinner so was feeling a little depleted at the start. Got into an easy rhythm however and trotted out 7.30 pace for the majority of the run. I was surprised to find my breathing labored after about 4.5 miles and attributed it to heat and no nutrition. Finished the run in 51 and change and made my way to the pool. I did have a strawberry kiwi carboom gel which was very welcome along with some really hot water that i had left in the truck all day.
The swim:
I decided to suit up in my Promotion wetsuit to practice swimming without sinking. I bought this wetsuit for the first sprint tri and haven't used it much. It is a sleeveless model along with a seperate top that can be added for cooler temps. Very versatile and a great company out of Hood River Ore, Anyway, getting the top on was no big deal, but zipping up the sleeveless part over the top caused some issues because the zipper (zips up the back) kept catching on the material of the wetsuit top. Finally got the thing on and was sweating like the outside of a tall glass of iced coffee on a hot humid day. I was hot. Anyway- Made my way into the water and sluggishly began the 1/8th mile lengths that determine the parameters of the pool for lap swimmers. After dodging splashing kids, diving board daredevils and other serious lap swimmers, i found my peace and swam into the darkening waters. It was really neat to swim as it got dark because I couldn't see the algae scum that normally gets kicked up from all the swimmers and splashers and it was too dark to identify the decomposing smell that emanated from the eastern end of the pool. I was only able to swim 800 meters however, because i was hungry. Very hungry at this point. So i rescued a tiny baby toad that another swimmer pointed out on the edge of the grass and went home to the fridge and all of its wonders. Joking aside, B Springs at 9pm is really a great place. All the folks that don't want to pay the $3 admission charge come out to swim and it gets quite lively. Good training for the confusion of a tri mass start. I had to sight while swimming every 4th or 6th stroke to avoid potential collisions.
The run:
Ran the 7 mile loop from BSprings at 730pm. I hadn't had dinner so was feeling a little depleted at the start. Got into an easy rhythm however and trotted out 7.30 pace for the majority of the run. I was surprised to find my breathing labored after about 4.5 miles and attributed it to heat and no nutrition. Finished the run in 51 and change and made my way to the pool. I did have a strawberry kiwi carboom gel which was very welcome along with some really hot water that i had left in the truck all day.
The swim:
I decided to suit up in my Promotion wetsuit to practice swimming without sinking. I bought this wetsuit for the first sprint tri and haven't used it much. It is a sleeveless model along with a seperate top that can be added for cooler temps. Very versatile and a great company out of Hood River Ore, Anyway, getting the top on was no big deal, but zipping up the sleeveless part over the top caused some issues because the zipper (zips up the back) kept catching on the material of the wetsuit top. Finally got the thing on and was sweating like the outside of a tall glass of iced coffee on a hot humid day. I was hot. Anyway- Made my way into the water and sluggishly began the 1/8th mile lengths that determine the parameters of the pool for lap swimmers. After dodging splashing kids, diving board daredevils and other serious lap swimmers, i found my peace and swam into the darkening waters. It was really neat to swim as it got dark because I couldn't see the algae scum that normally gets kicked up from all the swimmers and splashers and it was too dark to identify the decomposing smell that emanated from the eastern end of the pool. I was only able to swim 800 meters however, because i was hungry. Very hungry at this point. So i rescued a tiny baby toad that another swimmer pointed out on the edge of the grass and went home to the fridge and all of its wonders. Joking aside, B Springs at 9pm is really a great place. All the folks that don't want to pay the $3 admission charge come out to swim and it gets quite lively. Good training for the confusion of a tri mass start. I had to sight while swimming every 4th or 6th stroke to avoid potential collisions.
Wednesday, July 19, 2006
Possum Trot 7/18
530pm/100+ degrees/Rtex Rside-Meriden-Rtex Riverside/8.5 miles/Gazelles PM group
Today we did the meridan/11th street loop. One of the streets is called Possum trot (the first hill) and I think that is pretty funny, because i felt like a possum trying to run up it!
I started at Rtex Riverside a little early after buying some of the "Nuun" electrolyte tablets (quite expensive-7 bucks) that people have suggested. I wanted to see if my electrolyte drink "staminex" by trace minerals could have some competition from another product. The Nuun tablet fizzed a lot in the water that i had and tasted pleasant (lemon lime) and gave the water a little carbonation. I chugged and began to run over to Rtex LA blvd to meet the group. The carbonation gave me a stomach cramp right away, so i made a mental note to take the drink earlier before running. Uneventful warm up run, I just noticed that it was very hot (100+) and not very humid. Good. Got to RTex LA, filled one of the water jugs for G, and suggested to the groupo that we moveo. Jogged up to the start, did the drills (order is: sideways, crossovers, skips, butt kicks, high knees, backwards, strides) and prepared mentally for 5X1000 followed by 5 sprints up the hill, 2 backwards. Gilbert cautioned us to go at 70% for these so Clint and I decided to hold each other accountable for that. It worked for the first couple, but as the workut progressed, we found that we were working at 85% or so to get a comparable time as the 70% for the first one. Ran the last one fairly hard, took hill 1 too hard and almost gave up, but held it together enough to recover and finish strong.
Sprints were difficult
Backwards were OK because I didn't rush them.
Calves cramped on the cool down back to RTex briefly, but went away once I hit the flats. Not sure about the Nuun tabs, I'll use them till they are gone and reevaluate their effectiveness.
Stats:
Repeat 1: 3:55 70% effort
Repeat 2: 3:59 75% effort
Repeat 3: 4:01 85% effort
Repeat 4: 3:46 95% effort
Today we did the meridan/11th street loop. One of the streets is called Possum trot (the first hill) and I think that is pretty funny, because i felt like a possum trying to run up it!
I started at Rtex Riverside a little early after buying some of the "Nuun" electrolyte tablets (quite expensive-7 bucks) that people have suggested. I wanted to see if my electrolyte drink "staminex" by trace minerals could have some competition from another product. The Nuun tablet fizzed a lot in the water that i had and tasted pleasant (lemon lime) and gave the water a little carbonation. I chugged and began to run over to Rtex LA blvd to meet the group. The carbonation gave me a stomach cramp right away, so i made a mental note to take the drink earlier before running. Uneventful warm up run, I just noticed that it was very hot (100+) and not very humid. Good. Got to RTex LA, filled one of the water jugs for G, and suggested to the groupo that we moveo. Jogged up to the start, did the drills (order is: sideways, crossovers, skips, butt kicks, high knees, backwards, strides) and prepared mentally for 5X1000 followed by 5 sprints up the hill, 2 backwards. Gilbert cautioned us to go at 70% for these so Clint and I decided to hold each other accountable for that. It worked for the first couple, but as the workut progressed, we found that we were working at 85% or so to get a comparable time as the 70% for the first one. Ran the last one fairly hard, took hill 1 too hard and almost gave up, but held it together enough to recover and finish strong.
Sprints were difficult
Backwards were OK because I didn't rush them.
Calves cramped on the cool down back to RTex briefly, but went away once I hit the flats. Not sure about the Nuun tabs, I'll use them till they are gone and reevaluate their effectiveness.
Stats:
Repeat 1: 3:55 70% effort
Repeat 2: 3:59 75% effort
Repeat 3: 4:01 85% effort
Repeat 4: 3:46 95% effort
Monday, July 17, 2006
7/17 7mileloop
Today we did the weekly farm team run- 7 mile loop on TLT.
The group included Jorge, Scott, Michael, Ivi and Lisa P.
We gently set off from B Springs and took it easy until the 35 bridge.
Picked up to normal running pace (4-6 on effort scale) and then jumped up again around 1st street. By the mile 3 marker (2 miles to go) we bumped effort up again and scott, jorge and I were running at about a 7 (moderate hard). By Mopac(1 mile to go), I picked up one final time and was running very hard for 800meters (3.03s) and then very very hard for the last 800m (2.37s) of the last mile.
Felt good today, even the pick up felt controlled, though hard. I think this is a fine place to be right now. I am not going to really pick up in intensity until September. Then I will begin to sharpen for 12 weeks prior to Dallas. This might entail a switch to the Friday Bomb and a Sunday long run.
The group included Jorge, Scott, Michael, Ivi and Lisa P.
We gently set off from B Springs and took it easy until the 35 bridge.
Picked up to normal running pace (4-6 on effort scale) and then jumped up again around 1st street. By the mile 3 marker (2 miles to go) we bumped effort up again and scott, jorge and I were running at about a 7 (moderate hard). By Mopac(1 mile to go), I picked up one final time and was running very hard for 800meters (3.03s) and then very very hard for the last 800m (2.37s) of the last mile.
Felt good today, even the pick up felt controlled, though hard. I think this is a fine place to be right now. I am not going to really pick up in intensity until September. Then I will begin to sharpen for 12 weeks prior to Dallas. This might entail a switch to the Friday Bomb and a Sunday long run.
Saturday, July 15, 2006
Saturday long run 7/15/06
Time 6am:
Temp 70's
Route: Rtex/Scenic/Bonnell/deadmans curve and back
Distance: 16 miles
Time: 2:19:00
Groupo: Gazelle Jorge, Gazelle Joe, Gazelle Patrick
The long run today started with 3/4 of the Gazelle Herd leaving 10 minutes early, so those of us who got there at 5:55 were a bit perplexed. We regrouped however and set off at a leisurely pace up to Bonnell. And I do mean leisurely. I decided that today was going to be a real easy day after the workouts this week, so I was purposeful in my slothfulness. It ended up as a bawdy group of 4-5 with Patrick, Jorge, Joe and myself settling into a rhythm of alternate trashtalk/and the occasional sensible comment thrown in. Before each hill, we'd bring up politics and Patrick would dutifullly spit out an obscenity and charge, effectively leading us up the slope. This only worked for so long though, and by the grand mountain Bonnell we were left to our own resources for the climb. After the obligatory steps at the top, we re-fueled and headed down the back side, finally ending up in the hairpin curve after the Bar, which I now name deadmans curve, and estimate to be about 8 miles out from the start. We turned and climbed back up and over the hill, and practiced our effortless downhill form. At 35th street, we turned and traversed back to RTex via scenic. This adds about a 1/2 mile to the mileage, but is well worth it vs. the traffic and hills on Exposition, IMHO. All was peaches and cream and I picked up the pace a notch at Mozarts and drug my sweaty butt home. Stretching, random first aid to dizzy runners, and home for a nap. No real effects from the humidity for me today- I didn't feel overheated at any time.
Tech notes: Only wanted to run 2:00 today. The literature suggests 20-25 % of weekly mileage for long runs during the base phase. Which for me would have been 8-10 miles. Thats just silly. 14 miles would have been more than enough though, but that back hill on Bonnell is a favorite. Can't let that one go by.
I felt pretty relaxed today- Going up the front of Bonnell still takes it out of me though, more than I remember from the last few years, and I am wondering if I need to concentrate on a good hill workout each week (perhaps once a month we can do 3-4 X Mt Bonnell repeats for our monday group) to supplement the monday run and the weekend long run. This might mean some solo work if the gazelle schedule doesn't jive. I was also reading a quote from Emil Zapotek, who said that he decided to train by running faster because he knew how to run slow, and didn't want to do that anymore. Anyway, his daily workouts included 20-50 X 400 in the 60-80sec range (although for the longer sets he was apparently very sporadic and even walked some, but still)...Every day. Doing speed work like that. Yikes! Too early to sharpen for this body I think. I think that will start in October. This is an interesting experimental year for me. I will see how my performance looks compared to my previous PR's. For the record current times to beat are: 1600m: 4:40, 5K: 17:01, 5mile: 28:53, 10K: 35:40, 12 miles(decker 03) 1:11:54, 1/2 Marathon: 1:16:06, 20miles, 1:58:57, Marathon: 2:46:51, 50K: 4:28:56. Most of these were done from Fall 03-Spring 05. Injury and school have curtailed training this past year. I am excited to see if I can lower any of them this year using a more balanced approach to my training.
Temp 70's
Route: Rtex/Scenic/Bonnell/deadmans curve and back
Distance: 16 miles
Time: 2:19:00
Groupo: Gazelle Jorge, Gazelle Joe, Gazelle Patrick
The long run today started with 3/4 of the Gazelle Herd leaving 10 minutes early, so those of us who got there at 5:55 were a bit perplexed. We regrouped however and set off at a leisurely pace up to Bonnell. And I do mean leisurely. I decided that today was going to be a real easy day after the workouts this week, so I was purposeful in my slothfulness. It ended up as a bawdy group of 4-5 with Patrick, Jorge, Joe and myself settling into a rhythm of alternate trashtalk/and the occasional sensible comment thrown in. Before each hill, we'd bring up politics and Patrick would dutifullly spit out an obscenity and charge, effectively leading us up the slope. This only worked for so long though, and by the grand mountain Bonnell we were left to our own resources for the climb. After the obligatory steps at the top, we re-fueled and headed down the back side, finally ending up in the hairpin curve after the Bar, which I now name deadmans curve, and estimate to be about 8 miles out from the start. We turned and climbed back up and over the hill, and practiced our effortless downhill form. At 35th street, we turned and traversed back to RTex via scenic. This adds about a 1/2 mile to the mileage, but is well worth it vs. the traffic and hills on Exposition, IMHO. All was peaches and cream and I picked up the pace a notch at Mozarts and drug my sweaty butt home. Stretching, random first aid to dizzy runners, and home for a nap. No real effects from the humidity for me today- I didn't feel overheated at any time.
Tech notes: Only wanted to run 2:00 today. The literature suggests 20-25 % of weekly mileage for long runs during the base phase. Which for me would have been 8-10 miles. Thats just silly. 14 miles would have been more than enough though, but that back hill on Bonnell is a favorite. Can't let that one go by.
I felt pretty relaxed today- Going up the front of Bonnell still takes it out of me though, more than I remember from the last few years, and I am wondering if I need to concentrate on a good hill workout each week (perhaps once a month we can do 3-4 X Mt Bonnell repeats for our monday group) to supplement the monday run and the weekend long run. This might mean some solo work if the gazelle schedule doesn't jive. I was also reading a quote from Emil Zapotek, who said that he decided to train by running faster because he knew how to run slow, and didn't want to do that anymore. Anyway, his daily workouts included 20-50 X 400 in the 60-80sec range (although for the longer sets he was apparently very sporadic and even walked some, but still)...Every day. Doing speed work like that. Yikes! Too early to sharpen for this body I think. I think that will start in October. This is an interesting experimental year for me. I will see how my performance looks compared to my previous PR's. For the record current times to beat are: 1600m: 4:40, 5K: 17:01, 5mile: 28:53, 10K: 35:40, 12 miles(decker 03) 1:11:54, 1/2 Marathon: 1:16:06, 20miles, 1:58:57, Marathon: 2:46:51, 50K: 4:28:56. Most of these were done from Fall 03-Spring 05. Injury and school have curtailed training this past year. I am excited to see if I can lower any of them this year using a more balanced approach to my training.
Thursday, July 13, 2006
7/13/06 Tempo
time 530
temp 90s
route: town lake trail
distance: 5 or so
workout: 4 mile tempo
A good thread on the gazelles forum got me thinking about the mental side of running and i pulled out a book opn mental conditioning this afternoon before the tempo. I really wasn't too nervous before the run today, in part because we've been talking about being nervous and that helps to bring it out in the open, and also I think the monday runs are conditioning me to run with more discomfort than before. Anyway, the book talks about visualisation and affirmations. I used these today in the rough spots and was able to get through them a little more easily before.
Mile 1: 6:11 started out with Chris and hit this one pretty well. Felt comfortable, but not too comfortable.
Mile 2: 6:13 This was a tough one because the sun was blasting us as we got out by the fields near Mopac. Chris surged a little on me and got about 5 yards ahead.
Mile 3: 6:03 Tried to pick it up but the breathing was labored and the legs started to come off. Chris dropped back about .25 miles into this mile so I was alone coming back. I started having bad thoughts about .5 miles into this mile, and I remember thinking that I couldn't keep this pace going, and that I needed to slow down. Instead, i practiced telling myself that i was strong, that i was relaxed, and I tried to even my breathing out more. This seemed to help me because i didn't slow too much.
Mile 4: 6:15 The wheels came off but I kept at it for this last mile. I tried to really hammer but i was hurting pretty bad.
Total 24.43 minutes.
My last tempo was 25.06 so I dropped 20 seconds or so. Acceptable considering the weather. It was hot and humid today.
Goal for this workout is to continue this trend to get below 24 minutes by 2 tempos from now and keep it there. THere is no way I'll be running anywhere near a 2.45 marathon with these current times.
temp 90s
route: town lake trail
distance: 5 or so
workout: 4 mile tempo
A good thread on the gazelles forum got me thinking about the mental side of running and i pulled out a book opn mental conditioning this afternoon before the tempo. I really wasn't too nervous before the run today, in part because we've been talking about being nervous and that helps to bring it out in the open, and also I think the monday runs are conditioning me to run with more discomfort than before. Anyway, the book talks about visualisation and affirmations. I used these today in the rough spots and was able to get through them a little more easily before.
Mile 1: 6:11 started out with Chris and hit this one pretty well. Felt comfortable, but not too comfortable.
Mile 2: 6:13 This was a tough one because the sun was blasting us as we got out by the fields near Mopac. Chris surged a little on me and got about 5 yards ahead.
Mile 3: 6:03 Tried to pick it up but the breathing was labored and the legs started to come off. Chris dropped back about .25 miles into this mile so I was alone coming back. I started having bad thoughts about .5 miles into this mile, and I remember thinking that I couldn't keep this pace going, and that I needed to slow down. Instead, i practiced telling myself that i was strong, that i was relaxed, and I tried to even my breathing out more. This seemed to help me because i didn't slow too much.
Mile 4: 6:15 The wheels came off but I kept at it for this last mile. I tried to really hammer but i was hurting pretty bad.
Total 24.43 minutes.
My last tempo was 25.06 so I dropped 20 seconds or so. Acceptable considering the weather. It was hot and humid today.
Goal for this workout is to continue this trend to get below 24 minutes by 2 tempos from now and keep it there. THere is no way I'll be running anywhere near a 2.45 marathon with these current times.
Wednesday, July 12, 2006
recovery day 7/12/06
time: 545pm,
temp: 90's,
route: 7 mile loop, then 5 strides, and higher opens, 50 crunches, 25 pushups and stretching
dist: 7 miles+ strides
Time: 52 min
Today was an easy recovery day, I felt sore in my upper butt muscles from wilkes yesterday, so started out very slow. In fact i made a very concious choice to run this one too slow. I was sorely tempted to speed up about 1.5 miles in when another runner (in my age group and who knows me) passed and ignored me as he went by, but i kept my cool and will relish handing him his ass on race day. Today was going to be pure recovery for me. I felt quite comfortable, and although a nagging pain above my R ankle on the front of my foot was bothersome for a while, it soon went away. Passed all the traffic on the 35 bridge and made it over to the north side of the trail in 15 minutes, and then just carried on this pace to about 800 meters out, where i picked it up. Still battling the mental stuff on these pickups. I have to go back and look at some writing on mental conditioning, i've forgotten how important that used to be in my training. I was surprized to see that i ran that loop in 52 because it felt quite easy and i thought i was cruising about a minute slower per mile than i was. This shows that the buildup is progressing and that i need to trust myself and my training. I was thinking today that i need to make a decision about my mileage for the fall, as a build up to a marathon. I believe in the benefits of high miles, but am not sure my ankle does as well. I guess i'll plan for my 2:45 next year, I may need a year of getting used to running with this arthritis issue. My goal for the fall DC races falls in ideal, realistic, satisfactory categories. Ideal is below 6 min pace average up to Austin marathon, realistic is at or below 6:15 pace up to austin marathon, satisfactory pace is at or below 6:30 pace up to marathon.
So there it is. the gauntlet is thrown. All i have to do know is figure out how to make that happen without injury. I think the key for the next month is to increase the mileage to above 50 and then start to hone in on the speed.
temp: 90's,
route: 7 mile loop, then 5 strides, and higher opens, 50 crunches, 25 pushups and stretching
dist: 7 miles+ strides
Time: 52 min
Today was an easy recovery day, I felt sore in my upper butt muscles from wilkes yesterday, so started out very slow. In fact i made a very concious choice to run this one too slow. I was sorely tempted to speed up about 1.5 miles in when another runner (in my age group and who knows me) passed and ignored me as he went by, but i kept my cool and will relish handing him his ass on race day. Today was going to be pure recovery for me. I felt quite comfortable, and although a nagging pain above my R ankle on the front of my foot was bothersome for a while, it soon went away. Passed all the traffic on the 35 bridge and made it over to the north side of the trail in 15 minutes, and then just carried on this pace to about 800 meters out, where i picked it up. Still battling the mental stuff on these pickups. I have to go back and look at some writing on mental conditioning, i've forgotten how important that used to be in my training. I was surprized to see that i ran that loop in 52 because it felt quite easy and i thought i was cruising about a minute slower per mile than i was. This shows that the buildup is progressing and that i need to trust myself and my training. I was thinking today that i need to make a decision about my mileage for the fall, as a build up to a marathon. I believe in the benefits of high miles, but am not sure my ankle does as well. I guess i'll plan for my 2:45 next year, I may need a year of getting used to running with this arthritis issue. My goal for the fall DC races falls in ideal, realistic, satisfactory categories. Ideal is below 6 min pace average up to Austin marathon, realistic is at or below 6:15 pace up to austin marathon, satisfactory pace is at or below 6:30 pace up to marathon.
So there it is. the gauntlet is thrown. All i have to do know is figure out how to make that happen without injury. I think the key for the next month is to increase the mileage to above 50 and then start to hone in on the speed.
Tuesday, July 11, 2006
7/10 farm team run
Time :715 am
Temp: upper 70's
Route: 7 mile loop from springs
Distance 7.5 miles
Time 58 minutes or so, didn't time accurately.
Well, I slept late, right through the alarm, and missed the 6AM start this morning. I jumped out of bed at 7:10 and was down at Barton Springs by 7:20, to razz the guys who were lounging in the pool. I fessed up eventually and had to do the run alone. This sucked.
I decided to do a 3rds run, for the first 15 minutes i ran very easy (8-830 pace) , then i picked up to 7:30-745 pace for the next 2 miles or 15 minutes, and then i reluctantly picked it up again to sub 7 (630-645) for the rest of the way in. Legs felt really heavy when I did the last pickup and i lost my will after about 2.5 miles at this pace. I slowed down, picked it up, slowed down, walked for 30 seconds, picked it up, and generally fell apart at the end. Need to really work on positive self talk and mental toughness. These workouts are the place to practice toughing it out. It is a safe and non-pressured environment to experiment with limits, both physical and mental. Oh well, Need to remember this next week.
Temp: upper 70's
Route: 7 mile loop from springs
Distance 7.5 miles
Time 58 minutes or so, didn't time accurately.
Well, I slept late, right through the alarm, and missed the 6AM start this morning. I jumped out of bed at 7:10 and was down at Barton Springs by 7:20, to razz the guys who were lounging in the pool. I fessed up eventually and had to do the run alone. This sucked.
I decided to do a 3rds run, for the first 15 minutes i ran very easy (8-830 pace) , then i picked up to 7:30-745 pace for the next 2 miles or 15 minutes, and then i reluctantly picked it up again to sub 7 (630-645) for the rest of the way in. Legs felt really heavy when I did the last pickup and i lost my will after about 2.5 miles at this pace. I slowed down, picked it up, slowed down, walked for 30 seconds, picked it up, and generally fell apart at the end. Need to really work on positive self talk and mental toughness. These workouts are the place to practice toughing it out. It is a safe and non-pressured environment to experiment with limits, both physical and mental. Oh well, Need to remember this next week.
wilke repeats 7/11
time: 5:30pm
Temp: freaking hot
route: runtex riverside/wilke/runtex riverside
Workout 2.5m WU /2.5m CD and 7X wilke forwards, 3X 1/2 wilke backwards, 3X 1/4 wilke sprints.
Distance: about 7 miles with workout
Group: gazelles afternoon group
This was a very challenging workout with hi temps/humidity out the roof and no respite from the sun. I ran over to Wilke with Clint and Chris (New Gazelle) from Runtex Riverside and we caught up with most of the group at the base of the hill, where they were doing the drills in the shade. I knew it was going to be tough because i needed water before the drills- never a great sign for me. I was also feeling butterflies in my stomach on the way over and couldn't tell if it was nervousness about the workout or general malaise. I actually felt like stopping at one point and turning around. I'll have to explore that more. I guess i was apprehensive about the pain I knew i'd be in after a few of those repeats. Anyway, i kept on and took the workout more conservatively than in the past (sub 60 sec), i didn't time the repeats but was probably running them in 70-75 seconds or so. THey still hurt like hell. I did 7 and by the last one, i was really feeling groggy and after the 3 backwards and 3 sprints, i had a headache and felt like lead. My legs were shaking and my ears were blocked. After a few cups of ice water on the back of the head and around my wrists, i felt well enough for the jog back to the car. Good news is that i didn't cramp like normal in the calves and my ankle held up OK. Clint, Chris and I stopped at the Dog Pond below B. Springs and took a dip. That water has NEVER felt so good. I was willing to stay immersed for a while but we all needed to get back. THe last mile was nice because we had cooled down. It was great to see some old friends again, Des and Paul were there looking in great shape. Mario soldiered through, and Duane also. The afternoon group is strong and determined.
Temp: freaking hot
route: runtex riverside/wilke/runtex riverside
Workout 2.5m WU /2.5m CD and 7X wilke forwards, 3X 1/2 wilke backwards, 3X 1/4 wilke sprints.
Distance: about 7 miles with workout
Group: gazelles afternoon group
This was a very challenging workout with hi temps/humidity out the roof and no respite from the sun. I ran over to Wilke with Clint and Chris (New Gazelle) from Runtex Riverside and we caught up with most of the group at the base of the hill, where they were doing the drills in the shade. I knew it was going to be tough because i needed water before the drills- never a great sign for me. I was also feeling butterflies in my stomach on the way over and couldn't tell if it was nervousness about the workout or general malaise. I actually felt like stopping at one point and turning around. I'll have to explore that more. I guess i was apprehensive about the pain I knew i'd be in after a few of those repeats. Anyway, i kept on and took the workout more conservatively than in the past (sub 60 sec), i didn't time the repeats but was probably running them in 70-75 seconds or so. THey still hurt like hell. I did 7 and by the last one, i was really feeling groggy and after the 3 backwards and 3 sprints, i had a headache and felt like lead. My legs were shaking and my ears were blocked. After a few cups of ice water on the back of the head and around my wrists, i felt well enough for the jog back to the car. Good news is that i didn't cramp like normal in the calves and my ankle held up OK. Clint, Chris and I stopped at the Dog Pond below B. Springs and took a dip. That water has NEVER felt so good. I was willing to stay immersed for a while but we all needed to get back. THe last mile was nice because we had cooled down. It was great to see some old friends again, Des and Paul were there looking in great shape. Mario soldiered through, and Duane also. The afternoon group is strong and determined.
Saturday, July 08, 2006
7/8 saturday long run- the Bonnell pimple
Time 6am, Temp 70's, humidity High, Route Scenic/bonnell/scenic, distance 14.8, time 1:51, group : Gazelles (Jorge, Joe, Clint)
today was our weekly long run and I was determined to not start too hard. We went out at 7:45's and held them to the hill and back, which we affectionately named the pimple. People are so intimidated by Mt Bonnell that we felt it necessary to give it some trash talk, to put it in it's place so to speak. As usual, the opposite occured and we were humbled and crumbled by the top, although we did the steps as an FU to the whole adventure. Uneventful run, except that i could really feel my quads today, and the ankle was acting up as well. I think the last few days have put more stress on the body than it's been used to recently, so its starting to talk back. On the way back, we decided to return via Scenic, and started to pick up once on LA Blvd.
By Mangias, I was cruising with Jimmie, and we pushed each other back to A shores the long way.
COMMENTS: Feel tired today, not sure if its increase in training, or other issues. Take tomorrow off for swimming and see if that helps bring some spring back to the step.
today was our weekly long run and I was determined to not start too hard. We went out at 7:45's and held them to the hill and back, which we affectionately named the pimple. People are so intimidated by Mt Bonnell that we felt it necessary to give it some trash talk, to put it in it's place so to speak. As usual, the opposite occured and we were humbled and crumbled by the top, although we did the steps as an FU to the whole adventure. Uneventful run, except that i could really feel my quads today, and the ankle was acting up as well. I think the last few days have put more stress on the body than it's been used to recently, so its starting to talk back. On the way back, we decided to return via Scenic, and started to pick up once on LA Blvd.
By Mangias, I was cruising with Jimmie, and we pushed each other back to A shores the long way.
COMMENTS: Feel tired today, not sure if its increase in training, or other issues. Take tomorrow off for swimming and see if that helps bring some spring back to the step.
Friday, July 07, 2006
7/7 recovery
Time: 12 noonTemp: 90ish
Loc: Deli Route
Dist: 6.5
time: 48 minutes with a few stops for lights
Recovery run this afternoon, 6.5 on fall 10K route. Hot and slow , said hi to Mario and then i was off.
Started too fast for recovery run. (7:15s for first 2, then 7:45 or so for rest)
That route is actually quite tough with a long slow slog back up great northern after the downhill on Shoal creek.
Work on this route.
Loc: Deli Route
Dist: 6.5
time: 48 minutes with a few stops for lights
Recovery run this afternoon, 6.5 on fall 10K route. Hot and slow , said hi to Mario and then i was off.
Started too fast for recovery run. (7:15s for first 2, then 7:45 or so for rest)
That route is actually quite tough with a long slow slog back up great northern after the downhill on Shoal creek.
Work on this route.
7/6 Circuits
Time: 530pm,
temp: 90,
location: AHS track,
group: Gazelles tu/thur pm, ran and chatted with Joe, Chris, Patrick, John, Roger.
Mileage 8+
Today was the last Circuit training for a while.
We started with 2.5 mile WU
Then 2 miles at 1/2 marathon pace on track (I did this in roughly 12 minutes- too fast for current fitness but OK)
Then circuit
Step ups X 10
Push ups X 10
Crunches X 10
Supermans X 10
Jump ups X 10
Lunges X 10
with 400 at 1/2 marathon pace (I did 800 for the first repeat- mind was wandering)
I completed 4 sets of these.
Then to the circle for
15/30/45/90 abs
2 X 1 min planks
2 min fast feet
2 X 100 no breath
cool down was trail back to Rtex.
Felt Like I really pushed the 2 mile pace run and probably went too hard on that, but i was able to complete the exercises so I guess it was OK. I see these strength workouts as a chance to safely push really hard. I was toast by the end of the workout though.
temp: 90,
location: AHS track,
group: Gazelles tu/thur pm, ran and chatted with Joe, Chris, Patrick, John, Roger.
Mileage 8+
Today was the last Circuit training for a while.
We started with 2.5 mile WU
Then 2 miles at 1/2 marathon pace on track (I did this in roughly 12 minutes- too fast for current fitness but OK)
Then circuit
Step ups X 10
Push ups X 10
Crunches X 10
Supermans X 10
Jump ups X 10
Lunges X 10
with 400 at 1/2 marathon pace (I did 800 for the first repeat- mind was wandering)
I completed 4 sets of these.
Then to the circle for
15/30/45/90 abs
2 X 1 min planks
2 min fast feet
2 X 100 no breath
cool down was trail back to Rtex.
Felt Like I really pushed the 2 mile pace run and probably went too hard on that, but i was able to complete the exercises so I guess it was OK. I see these strength workouts as a chance to safely push really hard. I was toast by the end of the workout though.
Monday, July 03, 2006
7/3/06 7 mile loop
time 6am
temp 70, humid, slightly overcast, trail soggy
route- 7 mile loop
group: Farm team - Jorge, Patrick, Scott, Ivie, Jeffery, David V, Duane
Rolled out of Bed at 5:49, at Runtex Riverside at 5:57, helped a few new gazelles get started by 6:03, met Jeffery and invited him along at 6:04 and met the group about 800meters in.
First few miles we took easy, then picked up around the bridge over shoal creek on the north side. Effort for first 3 was easy, then for next 3 just below threshold (moderately hard) then last mile I pushed just a touch more and got into anaerobic zone, pace was hard. Luckily, Jeffery paced me so i was able to run at this pace for about a mile. Stopped at Mile 1 bridge and jogged over to B Springs- jumped in with the rest of the crew and then jogged the last mile back to the car. Legs are tired. I'm frustrated that i wasn't able to keep that pace up for longer (like back to riverside) but i have to remember to stay calm and steady for the fall buildup.
Lessons learned today:
I was able to push past lactate threshold conciously. I did this experimentally to see how long i could hang. I might have pushed a little too hard, too fast to get there. I lost a little control for the last 400 meters, legs were rubbery, arms going numb. the good thing was that ankle didn't hurt and I recovered really quickly once i slowed.
Set the alarm. I didn't take any nutrition or water this morning, GI tract was acting up. all because i was late.
temp 70, humid, slightly overcast, trail soggy
route- 7 mile loop
group: Farm team - Jorge, Patrick, Scott, Ivie, Jeffery, David V, Duane
Rolled out of Bed at 5:49, at Runtex Riverside at 5:57, helped a few new gazelles get started by 6:03, met Jeffery and invited him along at 6:04 and met the group about 800meters in.
First few miles we took easy, then picked up around the bridge over shoal creek on the north side. Effort for first 3 was easy, then for next 3 just below threshold (moderately hard) then last mile I pushed just a touch more and got into anaerobic zone, pace was hard. Luckily, Jeffery paced me so i was able to run at this pace for about a mile. Stopped at Mile 1 bridge and jogged over to B Springs- jumped in with the rest of the crew and then jogged the last mile back to the car. Legs are tired. I'm frustrated that i wasn't able to keep that pace up for longer (like back to riverside) but i have to remember to stay calm and steady for the fall buildup.
Lessons learned today:
I was able to push past lactate threshold conciously. I did this experimentally to see how long i could hang. I might have pushed a little too hard, too fast to get there. I lost a little control for the last 400 meters, legs were rubbery, arms going numb. the good thing was that ankle didn't hurt and I recovered really quickly once i slowed.
Set the alarm. I didn't take any nutrition or water this morning, GI tract was acting up. all because i was late.
Sunday, July 02, 2006
7/1 long run
time:6 AM,
Temp: mid 70's and extremely humid
Route: Rieverside/grove/trail
distance: 12.3 miles
time: roughly 1:30 didn't really keep track
Today was the weekly long run and we ran a route i had never done before.
Runtex Riverside to Grove:
We started fairly slow and had quite a large group (15 or so) of runners as we hit riverside. Not the best surface or environment to run through, but the change of scenery was good. Once on Grove, we stopped briefly for water and then began to pick up just a little.
Hike n Bike to Rt 35:
The dirt road that we ran on was really nice and felt good on the feet. I was feeling pretty rested along this stretch and let Joe and others lead the way. No soreness in ankle, breathing was controlled. GI tract was only issue but decided to deal with it as long as possible before pit stop. We tunnelled under pleasent valley and up over the dam (why do i always feel like leaping over that bridge into the water?) anyway, around power plant and over to mile 5- pace was easy- a little slower than i normally run but fine.
35-Auditorium shores
For some reason, under the 35 bridge, my body said Go and took off. I decided to go with it and pulled away from the group with Lisa P in tow. She had done the Bomb on Friday so her legs weren't as fresh as mine, and we ran together for a few miles but she backed off at around 3. I pushed my breathing up to lactate threshold pace and ran moderately hard/hard for the last 5 miles. It was controlled but hard. Strength is sloooowly coming back and its going to be really hard to be patient and wait for the right peaking time. The Bomb farm team meets in the morning so i'll see how i feel then.
Temp: mid 70's and extremely humid
Route: Rieverside/grove/trail
distance: 12.3 miles
time: roughly 1:30 didn't really keep track
Today was the weekly long run and we ran a route i had never done before.
Runtex Riverside to Grove:
We started fairly slow and had quite a large group (15 or so) of runners as we hit riverside. Not the best surface or environment to run through, but the change of scenery was good. Once on Grove, we stopped briefly for water and then began to pick up just a little.
Hike n Bike to Rt 35:
The dirt road that we ran on was really nice and felt good on the feet. I was feeling pretty rested along this stretch and let Joe and others lead the way. No soreness in ankle, breathing was controlled. GI tract was only issue but decided to deal with it as long as possible before pit stop. We tunnelled under pleasent valley and up over the dam (why do i always feel like leaping over that bridge into the water?) anyway, around power plant and over to mile 5- pace was easy- a little slower than i normally run but fine.
35-Auditorium shores
For some reason, under the 35 bridge, my body said Go and took off. I decided to go with it and pulled away from the group with Lisa P in tow. She had done the Bomb on Friday so her legs weren't as fresh as mine, and we ran together for a few miles but she backed off at around 3. I pushed my breathing up to lactate threshold pace and ran moderately hard/hard for the last 5 miles. It was controlled but hard. Strength is sloooowly coming back and its going to be really hard to be patient and wait for the right peaking time. The Bomb farm team meets in the morning so i'll see how i feel then.
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