well, ankle felt OK and I knew colder weather was coming, so i strapped on the filas and met the boys down at the corral before milers at zilker.
Total distance: 7 or so.
Repeats with 2 min rest 6:30, 6:10, 6:00, 5:57
had a side stitch on last one. I don't like side stitches.
times a little slow, but at least I did them. Slow to get back in shape.
Tuesday, November 28, 2006
Monday, November 27, 2006
monday 11/27
seven on the trail with a few friends today- Scott mc. Patrick, Alex P, Erine...Ran choppy for a few miles (up and down ) then settled into low 7's for the remainder.
7 miles / 51-52 mins
Tweaked ankle about 1/2 way through, hit a rock the wrong way and collapsed left ankle out (heard crunchy pop), Kept up the pace but it was (and is quite tender). Ice and rest will hopefully deal with it.
7 miles / 51-52 mins
Tweaked ankle about 1/2 way through, hit a rock the wrong way and collapsed left ankle out (heard crunchy pop), Kept up the pace but it was (and is quite tender). Ice and rest will hopefully deal with it.
Sunday, November 26, 2006
sunday 7 - 11/26
Did an easy 7 on the trail this afternoon-
51 and change- went a little faster than i was planning- can't seem to turn down the motors and when I do, they rev back up again real quick. Saw Mario on the trail. Hope he rests well and gets that knee fixed so he can come back even stronger in the spring. Ran without a shirt, mid-70's.
Mileage goal: 45 this week.
Race on Sunday at Decker.
Tuesday will be a hills workout. maybe some Bouldin St. mile repeats to get ready for Sunday.
Thursday will be an interval workout on trail- 2 on , 1 off.
rest will be makeup miles.
51 and change- went a little faster than i was planning- can't seem to turn down the motors and when I do, they rev back up again real quick. Saw Mario on the trail. Hope he rests well and gets that knee fixed so he can come back even stronger in the spring. Ran without a shirt, mid-70's.
Mileage goal: 45 this week.
Race on Sunday at Decker.
Tuesday will be a hills workout. maybe some Bouldin St. mile repeats to get ready for Sunday.
Thursday will be an interval workout on trail- 2 on , 1 off.
rest will be makeup miles.
Saturday, November 25, 2006
Saturday long run 11/25
Ran 14.5 today with Scott, Mike Woo, David Weaver + son on bike, and John Paladino.
Route: Rock, Mt Bonnell, Balcones, Hancock, Shoal Creek (s), 34th (e), Speedway, campus, congress, N trail, Rock.
First 4 were at 7 or sub-7, then bonnell, balcones, hancock at about 7:30 pace, then back to low 7s to congress, then below 7 to end.
Start: 7:30 am, upper 50's, humid, sunny. ran with singlet.
Time: 1:45
Average pace-7:10ish.
Felt like a race. Tough, but glad i hung on. Great group of masters runners to train with. I will hopefully have a little more umphhh at the end in weeks to come.
Total miles for week:
44
Route: Rock, Mt Bonnell, Balcones, Hancock, Shoal Creek (s), 34th (e), Speedway, campus, congress, N trail, Rock.
First 4 were at 7 or sub-7, then bonnell, balcones, hancock at about 7:30 pace, then back to low 7s to congress, then below 7 to end.
Start: 7:30 am, upper 50's, humid, sunny. ran with singlet.
Time: 1:45
Average pace-7:10ish.
Felt like a race. Tough, but glad i hung on. Great group of masters runners to train with. I will hopefully have a little more umphhh at the end in weeks to come.
Total miles for week:
44
Wednesday, November 22, 2006
Thanksgiving week
Just a quick update on my first week back,
Sun-10 miles on trail
Mon- 6 miles on trail (7:15 pace)- GI tract trouble - Food poisoning? 40 min- weights at golds afterwards for 45 min
Tues-Wilke - 5 mile wu/cd with 5 up, 1 backwards at hill. Felt tired and stomach sick- hadn't really eaten. total miles = 7
Wed-6 miles- house to trail to congress ave bridge to lamar st back to aud shores, up hill to home. 42min- weights at golds after
notes: probably too many miles first week back. already at 29 miles. ah well, F*** it. not going to stop now.
Goal this week- 40-45 miles
ankle flaring up a little, mainly just feel stiff and tight. Speed is way off, no real strength on hills. need to build some more base with a strength and speed/threshold workout per week.
Hills/Strength on tues, Threshold for 6 weeks (b run) then switch to speed?
Sun-10 miles on trail
Mon- 6 miles on trail (7:15 pace)- GI tract trouble - Food poisoning? 40 min- weights at golds afterwards for 45 min
Tues-Wilke - 5 mile wu/cd with 5 up, 1 backwards at hill. Felt tired and stomach sick- hadn't really eaten. total miles = 7
Wed-6 miles- house to trail to congress ave bridge to lamar st back to aud shores, up hill to home. 42min- weights at golds after
notes: probably too many miles first week back. already at 29 miles. ah well, F*** it. not going to stop now.
Goal this week- 40-45 miles
ankle flaring up a little, mainly just feel stiff and tight. Speed is way off, no real strength on hills. need to build some more base with a strength and speed/threshold workout per week.
Hills/Strength on tues, Threshold for 6 weeks (b run) then switch to speed?
Sunday, November 19, 2006
It's been a while...November 19th
Well, it has been a long time since I have had the time or energy to update the blog. I have been up to my hambones in dissertation and finally defended successfullly on Friday the 17th. TFG. I ran for the first time in a few weeks this morning and decided to try out my new fila sanctuary's- gift from the pace gods. The shoes are 1/2 size too large, and I find that I kick my opposite calf with the toe box when I am getting tired...I've always done this, but haven't noticed it so much until today. MAy be a sizing thing, or may be a weak legs thing. Quads started to ache also about 5 miles in, weak hammies?
Anyway, did the 10 mile TLT loop, getting used to new shoes and a new nike watch. it was absolutely beautiful out however, so the time was quite pleasant. I ran the first few around 8 and then started dropping down to 7:15s or so. Mile 5 was at 37.50 - total was at 73 minutes- surprizingly fast for the lack of running i've done recently. I felt fairly strong until the last mile or so, and just tried to keep the pace down. Frustrating to still feel like I have to pass anybody who looks like someone in my age group...Wish I could just run my own pace, but perhaps I need to fire up the juices again and kicking some poor unsuspecting guys butt on the trail is the price I have to pay.
Will pace ATT, race Boston.
Race Decker, and any little 5Ks that are cheap to get the blood flowing again.
Anyway, did the 10 mile TLT loop, getting used to new shoes and a new nike watch. it was absolutely beautiful out however, so the time was quite pleasant. I ran the first few around 8 and then started dropping down to 7:15s or so. Mile 5 was at 37.50 - total was at 73 minutes- surprizingly fast for the lack of running i've done recently. I felt fairly strong until the last mile or so, and just tried to keep the pace down. Frustrating to still feel like I have to pass anybody who looks like someone in my age group...Wish I could just run my own pace, but perhaps I need to fire up the juices again and kicking some poor unsuspecting guys butt on the trail is the price I have to pay.
Will pace ATT, race Boston.
Race Decker, and any little 5Ks that are cheap to get the blood flowing again.
Subscribe to:
Posts (Atom)
