8/30 recovery

7 miles easy around the lake.
51 minutes.
Nice and cool for a change.
Legs felt ok after FIT test.

FIT test 8/29

results from the fitness test

Procedure
Here's how it works.
You go to the UT stadium 8th Floor and go into this little room with a treadmill etc.
Someone weighs you, measures body fat composition with a weird little caliper thing, and then sets you up on the treadmill with a HR monitor on. You warm up for 5 or so minutes at a comfortable pace. Then they stop the treadmill and you bite down on a snorkle mouthpiece that is connected to some hoses that lead into a computer. You have to run breathing only through your mouth. They also put a nose clip on so you are forced to breathe through the mouth. this feels claustrophobic at first but soon you get used to it. Then the fun begins. You run in 4 minute segments to begin, starting at a comfortable pace. Every 4 minutes, you get off the treadmill, they stick you with a lancet (only had to do this once and then just squeezed the b'jesus out of my earlobe to get more blood) and draw a drop of blood from your ear. (you get to take off the snorkle and drink some water). Then they up the speed incrementally until you have reached some threshold (Don't know how they decide this. I think it's a combo of lactate threshold data and heart rate data). For me, they started the 4 minute intervals at a 6:50 pace, and I did the final one at a 6.00 pace. Then they make you keep the snorkel in, and they increase the speed by about 10 sec/mile every minute until you cry uncle. For me, they started at 5:50, went to 5:35, 5.25, 5.15, 5.00 and then 1 minute at 5.00 with a 1% incline because the machine didn't go any faster. I was toast at the end of this and called it a day. I ran about 5 miles total with about 35 minutes "under load"
Heres the data compared to last year at this time:

Data 08/2006 09/2005

Fat 6.5% 6.5%
VO2max 64 60.3
Max Speed 12.3 11.4
Max HR 191 187
LT (%VO2max) 82.8% 82.8%

Performance predictors show about a +6% difference in projected performance over the last year. The numbers vary so widely between predictors that i am not posting them.
All of this is a bit confusing to me. I am happy that I am in better shape, but don't want to be limited by a number or test.
The key will be to see how to use this info in the training. Especially with some of the HR ranges they suggested.

8 miles Monday 8/28

Good start to the week with a solid effort over Stratford and back on the N side of the trail to S 1st, finishing back at the springs. We had Scott, Patrick, David A, Lili, Ashley, and Chad as a group. This run has become a great time to see some folks I rarely get to see any more.
We started a little more aggressively today, but the group held together through stratford and then split up at LAB. I ran behind Scott on LAB and then caught him on the trail- we were averaging 6:15's. I died about 1000 meters out from the finish and stumbled in at a 6:30ish pace. It was good to practice getting the HR up early.
Total time was 59:30 for 8 miles.

8/26 twelve

Rather a discombobulated run today. Woke up late, didn't hydrate or nuutrate, got to B Springs south and ran with Sanchez, Ramchop, Rude boy and Rocker. It was a whine fest for a while, with temps high, humidity high, and a general sense of discontent in the air. We ran to Expo, up to 35th, to S Creek, to 45th, to speedway, and back through campus to the lake on Congress. 12 miles, average was around 8:30's. I think the change in starting location, my general ennui, and the lack of sleep/preparation made this run tiresome. The company was worth it though.

Off the weekly goal by a few, I think I ended up with 47 or 48.
C'est la vie....

seven miles of heat 8/25

Did a 5:30p recovery run today after a day off yesterday. Noticing a lot of mental resistance this afternoon. I think the stress of the rest of my life is preventing me from just letting go and running. I kept feeling that I had to stop because I had too much to do to be running. After 4 miles, these feelings suddenly went away. Partially because i was running around others more, and also because i tried to talk myself out of feeling crappy. Physically, the ankle is still quite sore and both knees feel tight. THe last two were fairly easy after a good soaking at the shower by the rock.
Tomorrow will be an easy long run with friends. No pushing until the very last few.
Even with all the bellyaching, i was able to pull off a 50 minute run for 7, so i guess my fitness is still OK. Head just wasn't in the game today. These slumps come with the miles i think. Running a few more miles per week can become a chore when the honeymoon PRs are over and the fatigue leaves one open for the running blues. This is minor though, and will go away when my plate has been emptied a little.

Mileage - 7
time - 50.00
Total for week - 36ish.
need 14-16 tomorrow.

tired 5 8/23

Well, I was really hurting after last nights little interval session so my grandiose plans for a 10 mile recovery run quickly turned into a stumbling 5 mile endurance shuffle. I have a lot on my plate at the moment, and the running mileage is going to be the first thing to jettison unfortunately, but thats OK, because my base is strong and I could use a few lighter weeks to control the injury. I will only be able to run about 45 minutes per day, and may not be able to make all Gazelles workouts until the Diss is finished and the new job settles down. I am noticing also that the ankle is flaring up a little with the added stress, so I am not running the 5K this weekend and will focus on being strong for the relays instead.
Modified goals:

This week:
Miles so far:
Sun: 7.25
Mon 7.5
Tues 9.5
Wed 5
total so far: 29.25

Goal: 50 need 20.75

Thurs rest day (10th wedding Anniversary! )
Friday Bomb or easy 7
Sat 14

Zilker 1000s 8/22

Just the Numbers
Mileage 9.5
8X1000 3 min recovery
1 3.12
2 3.20 173
3 3.20 178
4 3.20 180
5 3.19 174
6 3.18 184
7 3.15 183
8 3.08 181

went too fast on cool down (hr was 180BPM for the run back). Felt like absolute crap. Still do in fact.

This was a hard workout.

Black Cat 7 8/21/06

We did the 7 mile loop this morning, CCW. Ran with Duane, Scott, Jorge, David V, Michael, John C, and Liliana for first 2 and then picked up the pace at the 35 bridge and ran in with Jorge for a while, then picked it up again and drove it home. Felt good to pick it up. I could feel myself at that threshold of blowing up around 6, but was able to find rhythm again which was good. Will need to get a few more in later in the week to make my goal.
1 9.54 130
2 8.29 183
3 7.50 173
4 6.47 185
5 6.39 185
6 6.16 192
7 5.54 181 +0.36@5.51 178

8/20 sunday in the shade

took a nice easy run on the B springs greenbelt this afternoon. I saw a few lizards, a bunch of rock climbing hippies, a few mountain bikers, and very little water. I ran in from the south side of the springs (free parking) and ran in 3.5 miles, turned and came back. I wanted to strengthen the ankle, run in the shade, and test my ability to run slowly on recovery days. It worked.
Distance 7.25 miles. Goals this week: 65 miles. Step up the intensity just a little.

M-10 miles on rocket run
T- 1000's at Zilker (7 miles)
W-10 miles recovery
Th-800's (7 miles)
F- 8 miles recovery
S- long run (16)

long run 8/19

Mt Bonnell route today.
Don't have time for long report.
Numbers:
54 up 7.4 miles
44 down (via exposition) 6.6 miles

went out faster than planned, ran by feel.
Still harnessing power for fall. All systems go.

Total miles 14
for week 61

8/18 5 at 5

5 mile recovery run around the lake at 5pm. HUMID after rain. still over 100 degrees.
average 7:30's or so- total time was 37.30
legs tired after yesterday. Not looking forward to tomorrows long run.

1200's at the track

104 degrees/5:30 pm/ track workout.
These are the days to live for. Who else in their right mind would be out in this weather?
1200's today.
1200X4 with a 2min rest then 5X200 with 200m jog.
Total miles 9.5

miles for week 42.5 goal by Saturday 60.

tomorrow 5 easy
Sat 14 daniels modified lr


Ran behind Des, Paul and Rudy today for the work out. G wanted 82-85's for the 400's, which equates to 4:10 - 4:25 1200.

here are the splits w/ HR

1. 4.12 AHR 176
2. 4.15 AHR 175
3. 4.10 AHR 177
4. 4.09 AHR 176

What was surprising to me was the AHR- lower than I would have thought given the pain I was in for the last few. Again, the leaning helped for the last 600m of the last repeat and I felt very relaxed, but I have no leg speed. So i wonder if i am setting an artifical threshold for myself that is based on pain vs my actual Vo2 max. I am at the low end of VO2 max workout with these values. Maybe i need to push myself into more pain and see how that equates to HR? I will be doing a VO2 / lactate test at UT in a few weeks so maybe they will have some answers.

10miler 8/16

Ran 10 this afternoon around the lake
first 5 with Erine and Jorge (41 or so) , last 5 alone ( 37)
total 1:18
Long and slow. Last 3 miles were really tough, needed more water. had to stop at the dog park and pour water over head.

8/15 meridian and 12th

We did 1000's at 12th and Meridian tonight, it was very hot. I ran over from Runtex Riverside with Patrick G. and met the group at LA blvd. We then trotted up to 12th and began the workout. Its amazing how draining 16 minutes of VO2 Max can be. I was wiped after 4 repeats.
Stats
Miles : 8
Weekly total : 23
repeats 90s rest
1: 3:49
2: 3:50
3: 3:49
4: 3:46
didn't use HR monitor for fear of knowing how high my HR was. Some things are better left unknown:)

also did 5 up/ 3 back up the first hill to finish off. Ran back to Riverside alone - it was a tough few miles.

I feel good about tonights effort. I was happy to improve from the last time we did this ( ithink i was doing closer to 4 min)
and it was good to get a VO2 max workout in. I felt like death on the last one, but it was kind of cool to step back from the pain and observe what i was feeling from a more objective place. I felt calm for some weird reason, even though i was really struggling. We had some guests from the AM group and that was fun.

sparkler run 8/14

600am progressive run with the monday morning group. We did a 7.5 mile loop that included 4 mile trail run with a detour up and around the bouldin / barton hills area. First portion of run was easy and on the north side of the trail to congress and back to Rtex, second portion was over to B springs road and up through bouldin creek area to lamar on Mary, and last portion was Heather/bluebonnet back to R E Lee blvd and the springs. We had a strong group today that included Scott, Patrick, Jorge, Erine, David A, David V, Duane and Chad. Great camraderie and laughter, awesome way to start the week.

I felt good for the entire run, strong on the hills, in control. No real issues with ankle etc, legs felt tight at first but loosened up.

I am going to include stats from now on when i wear the HR monitor, for posterity.

Total distance: 7.68miles / 59.30 min
Average pace 7.45 mile
Average HR 165
M1 9.44 176bpm wow that's high HR
M2 8.07 180bpm ditto
M3 8.20 150bpm trail
M4 8.12 149bpm trail
M5 7.30 157bpm bouldin
M6 7.00 170bpm bluebonnet
M7 6.46 176bpm (last 0.68m 5.37 173bpm) bluebonnet and R E Lee

8/13 recovery run 7.5 miles

THis afternoon i ran with a Garmin 301 to see what a recovery run effort should look like with HR monitor etc. THe heat was on though, so the values may be off due to that added stress. I ran from my house down to Rtex Riverside, did the 4 mile loop and then back home.
Total miles: 7.5
Time 54.46
Average pace: 7:20
AHR: 161 bpm

I paid fairly close attention to the HR and noticed that it went up about 10 bpm on hills, but on one long hill it dropped back down to 160 or so after the initial peak up to 180ish.. The run felt OK, legs were a little beat up from Saturday, ankle a little sore, etc.

Here are the splits for posterity

M1 7.35 142bpm
M2 7.34 159bpm
M3 7.23 168bpm
M4 6.33 174bpm (under mopac bridge- signal weak so mile was off a little)
M5 7.19 158bpm
M6 7.31 174bpm (hill on way home)
M7 7.31 165bpm + last 0.5mile @ 7.01 171 bpm

Don't really know what to make of all this. Checking the HR all the time was a pain, and I felt controlled by technology. I may use the garmin but not look at it till the end to get a sense of what i did.

When I had my VO2 max tested at UT last year, they gave me some HR ranges for different workouts.
Here is what they told me:

First, my data from this test (taken 9/16/05)

Maximal data:
VO2 max (ml/kg/min) 60.3
HRmax 187bpm

They said that the % HR for me are:
60% Vo2max 131bpm
70% Vo2max 147bpm
80% Vo2max 163bpm
90% Vo2max 172bpm

VO2max workouts: 95-98% HRmax, 2-6 min intervals @ 178-185bpm, rest 50-90% for a total of 2.5-5 miles of running
Threshold workouts 20-40 minutes at 158bpm,
Endurance workouts 140-150bpm

I really don't know how accurate these numbers are. Using these recommondations, I did a threshold workout tonight, not a recovery run. MAybe i need to get another test done for current fitness levels.

18 miles 8/12

Did a portion of the Austin marathon course this morning. Conditions were nice, with moderate temps, and moderate humidity. Here is the route ( http://www.gmap-pedometer.com/?r=359705 )
It was 18 on the dot. Started at 5:30 up at S. Springs and Jollyville and eased on down the road. I decided that today was going to be a recovery day along with an endurance run to get my body used to long runs (over 14 miles) again. Therefore, I decided to enjoy the company (which was easy, based on the runners I spent time with) and the scenery.

Total time was 2.23 which is about 7.50s or so. I felt good until making a pit stop about 8 miles in, then the legs felt dead for the rest of the run. I am wondering if I need to pick it up more and if that increased turnover will help the tiredness. May try this next week, when i plan to run a modified daniels long run that incorporates some time at tempo pace as well as running easy.
I didn't eat or have coffee before the run, and only got 4.5 hours sleep and this change in the normal routine may have contributed to my general tiredness during the effort.

2000's 8/10

5:30pm/100+/7.5 miles
tonight we did the 2000's at Zilker. I practiced running evenly and visualised what a 10K would be like running at the pace I was running...hmmmm, i don't think so. I had set a goal to run the last one below 7 minutes and decided to do 3 repeats rather than 4. (2 minute rest)
My splits:
Repeat1-7.19 (pace roughly 5.40 at mile mark)
Repeat2-7.15
Repeat3-6.55(pace roughly 5.30 at mile mark)

Thoughts: My pace felt controlled throughout one and two, effort was moderately hard/hard. Number three was hard/very hard
a bit uncontrolled. My breathing was ragged and I had to really focus on pulling the rhythm back together after about 400m. I leaned forward and felt more comfortable and was able to regain some control for the rest of the repeat and opened it up for the last 400 along the road.

Went and watched the road race afterwards and saw Steven and Rudy post some respectable 5K times. J Paladino won in 17 and change. G said i could run faster than that right now...hmmmmm, we'll see.

7 on the trail 8/9/06

430pm Hot, humid etc, felt hotter than yesterday, Found Rudy at Rtex Riverside and joined him for a 7 miler around the trail. Went out too hard and felt bad until the last few miles, when i decided to lean forward. WOW what a difference 10 degrees of lean makes. My breathing immediately became less labored, i felt like i could take full breaths, i could feel the power transfer in my quads and my arms and shoulders relaxed. I was able to run quite well and felt better than before. G has told me to do this before and i have tried without the dramatic success that i felt today. Ususally because I was in O2 debt already and couldn't feel much of anything...IE Bomb Run. Here are the splits:
M1: 7.05
M2: 7.10
M3: 6.54
M4: 7.08
M5: 7.27
M6: 6.24
M7: 6:03
the last two are when i changed my posture. Of course we also stopped for water so that may have had something to do with it. However, I changed posture about 500m into the 6th mile and noticed the difference immediately. Rudy was running effortlessly next to me the whole time- He is in great shape already.

Did 7 strides with full recovery afterwards and noticed that my calves were beginning to tighten up on me for the last 3 or so. Need to pay attention to this.
Ankle is sore for first 400-800m and then tender afterwards.
tomorrow is 2000's: goal is to run negative splits down to 7 min for last one.

wilke 8/8

today- wilke repeats

hot, humid etc
2.5 wu
average time up 65 sec X 7
3 backwards
5 sprints
2.5 cool down.

Felt OK. Hills were hard, but when aren't they hard?

monday recovery 6 8/07

530pm @ 96 degrees (102 Heat index), 5 mile TLT loop.

Did an easy 6 around the lake to get the legs back on track from vacation. I wanted to run 7:45's but got off to a quicker start and just stayed at it. It was great to be back home and on familiar turf. I realise how important my running buddies are when i'm not around. I was able to chat with G, Rudy and Duane at the start, saw a slim-looking Mario cruising on the trail, ran into my nephew Orin and ran with him for a while, saw Henry Harless busting along, Waved to fellow gazelle Kimberly on the way back and finished up by talking with Ruthie E from the rogues back at Runtex. Missed Pablo in the parking lot but saw his truck parked.
My legs felt fairly heavy at the beginning so i curtailed the original plan to do 7 and dropped it to 5. After running over the Congress Bridge, I settled in and realised I was running faster than I had planned, oh well. I backtracked for about a 1/2 mile with Orin so added about a mile total to the distance.
Mile 1 : 7.20
Mile 2-3 : 12.21- ran an extra mile or so with Orin
Mile 4 : 7.18
Mile 5 : 6.40
Mile 6 : 6.44

didn't do strides although i should have.

Feelings: Well, I was a bit surprised that my recovery run was at this speed. Either the week off has left me with fresh legs or I was on some artifical plane that i will be rudely bumped from today at Wilke. Hard to tell. It didn't feel easy, but it also didn't feel particularily hard. I am a little concerned that if i keep consciously telling myself to slow down on recovery days, that i'll lose the sensation of going fast and will shy away from pain during race days. Last year i felt so ambivalent about competing that I am really trying to nurture the flame again. When i was competitive a few years back, i ran scared for most of the races because of the DC. There were specific runners who were gunning for me and that was really stressful. However, that feeling did evoke good performances as well. I think the key this year is to be confident in my preparation and to run the DC as competitively as possible, while also training for Dallas as my key marathon. Adding the stress of DC races will stoke the fire, and the long term plan for Dallas will keep me balanced. Getting 2 high quality days a week will also be key.
We'll see.

Block Island Tri report 8/5/06

This is a race report for the BI tri that I just completed. For those who don;t know, my sister Belinda is a closet jock who recently caught the tri bug and persuaded me to join her for the second time at this event. We both spent a good portion of our childhood on Block Island (off the coast of RI) so it was special to compete there. The race is a modified sprint with a 400m ocean swim, 14 mile bike and 4 mile beach run. There were only 300 or so participants.
Elissa and I got to the Island on Wednesday and spent a few days at the beach and generally tooling around (BI is only 13 or so miles long).

We stayed at a cool little B&B and I did little training. I decided to give the legs a rest week because I know how much of a pounding they will take this fall. Conditions were very hot and humid for most of the trip, but i was used to it so it worked to my advantage in the race I think. The water was comparable in temperature to Barton Springs but was obviously salty and very clear.
Because of the 1 hour ferry ride from the mainland, the tri didn't start until noon. On race day morning i was able to get up late, eat a good breakfast, delete the previous nights dinner and slowly mosey over to the starting area at the main beach pavillion. I was using my bro-in-laws bike (specialized sequoia) which is set up more for touring and event rides, so i was not thinking heavily about competing, but more about enjoying the event and getting a good workout. I got to the bike racks at 10am and set up fairly quickly. I racked my bike, arranged my shoes, helmet, gels, etc on the ground and got my swim cap and number. There were a fair number of very nice tri bikes (guru's , kestrels, Q Roos etc) and people were milling around and bragging about their times etc. I Found Belinda and her South African friends who had come over to race and we chatted for a while and paced around in the shade of the bathhouse. It was getting quite warm (Upper 80's) and the beach sand burned the soles of my feet. despite the heat and fancy tri outfits out in the racking area, I still felt no real anxiety (This is a bad sign for me because I need a little nervous juice usually to get focused). We got the basic pre-race instructions about 15 minutes prior to the start, and were split into 5 year age brackets, each to start at 1 minute intervals from the first group. No marshalls on the course, no road closures, Saturday at the height of the summer season running on the most popular beach on the island. This is a grass roots race and includes jumping over kids building sandcastles, avoiding tourists from NJ driving on the one country road like its the turnpike, and hopped up roadies who forgot to read about the no drafting rules for tri events. Elissa was set up down the beach just a little ways so we took a few pics.

The start involved a 50 yard dash parallel to the water through the sand and then a perpendicular 100 meter leg, buoy, 200 meter leg parallel to shore, buoy, and final 100m leg perpendicular to shore and up to the bike transition through deep hot sand and fist sized rocks.
As the 40-45 group lined up, i noticed that these boys looked kind of serious about all this. We got the word to go and we all made a mad sprint down the beach to the water entrance. I must say i was shocked at how fast a bunch of the people were in my group as they bolted ahead of me. I dove in and promptly knocked my goggles off with the force of the water, re-adjusted and started swimming. I was wearing my sleeveless wetsuit (only about 30% had wetsuits on)
and was able to pass a number of swimmers who were from the earlier waves and who were doing the side paddle or the breast stroke. I never really got into a rhythm while swimming and noticed that i was working fairly hard to maintain my path. However, I passed a lot of people and snuck around the buoys on the inside corners without having to stop and sight too much. I finished and staggered up to the bike, realising that i had not set the stopwatch correctly on my watch so i had no idea how long it took me to swim and transition. No chips or anything like that at this one, so I really don't know what any of my splits are. I got off to a good start on the bike, charged the hills and was passed by maybe 10-15 guys who were aero and hammering. I did slow down a little and decided to save some energy for the beach run. Finished the bike, changed shoes, grabbed goo and visor and set off down the beach. It was complete mayhem. There were people walking, dogs running, kids body surfing, babies making mud pies and 300 geeks in tights jumping and dodging them on a beach with a serious camber. I at first tried to keep the shoes dry and ran around each incoming wave, while attempting to stay on the firm wet sand, but soon got one foot soaked so changed the strategy to my advantage. I began to reel in the impetuous fellows who passed me on the bike segment, and slowly moved up in the general scheme of things. I was really hot and Elissa said i looked horrible as I passed, She was going to suggest I stop and take a break. Sensible for 99% of the population. Silly for those of us out there purposefuly parbroiling ourselves. I soldiered on and realised that the guy who i was chasing was really trying hard to avoid wet sneakers. I surged on him just as a wave came in and I bolted through it and hammered for about 100m while he had to avoid a large hole being excavated by some kids and the water from the wave. I got past him and did the same thing to about 4 others on the way back. I would charge just as the wave came in and run through the water while they avoided it.
Anyway, I made it to the finishing gate just as Belinda was coming by on her run so we were able to high 5 each other as we went by. Afterwards as I waited for her to finish, I saw at least 4 people vomiting as soon as they came over the finish line. Apparently this was a tougher race than i thought. I felt horrible on the run, so so on the bike and OK for the swim.
Results:
2006 1:16:23 15OA, 5th in Age group (40-45)
2004 1:17: 45 13OA 5th in Age group (35-40)

Belinda captured 2nd in her age group.

I was quite pleased with my time because i have been much more systematic and restrained in my training this summer and haven't done too much tri specific work. I am glad that the monday pop gun runs are paying off and the gazelles runs are progressing well.

After the tri, My old high school/college friends Eric and Michelle showed up from Connecticut and we hung out for the rest of the afternoon. Michelle is short in stature but stands tall as a mom of 3 awesome kids.


Overall, we had a great trip to the beach and really nice visit with family and friends.