Brisk Austin
LOG ENTRYDistance: 4 miles
Back in the ATX and recovering. My quads were sore today. Last night's run was quite the effort. But it was a good sore and tonight's recovery was a good recovery. I thought about stretching the distance, because I really was feeling good out there, but then I remembered. It's a recovery day. Save it for later.
Ran nice and comfortable the last mile and had a brisk finish. Not fast, brisk.
Labels: Climbing
40 Laps
LOG ENTRYDistance: 10 miles
Fate's a crazy thing. I go back and forth when thinking about the difference between fate and coincidence. I mainly attribute things to the latter. But as I was flying to Midland, I thought about what workout I wanted to do tonight. Being that I hadn't done any pace work since
4/14 and
4/28, I'd almost forgotten what goal pace was. What, with all these
Congress Avenue Mile distractions?
Anyway, so back to fate and coincidence. I thought about doing a 10-mile pace run but remembered that I forgot to pack my Garmin--which I had charged up just for the occasion. Then I thought: If I look in my work bag and find my Ironman watch, I'm doing the pace run. So I dig through the pocket and lo and behold I see the velcro band. Decision made.
Ran at my favorite place in Midland, the Hightower Track. Below is not the best picture, but it's the only one I could find.
Anyway, there was a summer track program going on. Nothing like the threat of getting passed by a 7-year old for motivation.
So with fate on my side, my Ironman watch, a track full of kids and a warm Midland evening I was off. Ten mile pace run from the get-go. No warmup.
7:03, 7:07, 7:12, 7:14, 7:19, 7:15, 7:15, 7:20, 7:24 and 7:21
"Shouldn't feel this bad for a pace run of only 10 miles," I thought at mile 3. Then I realized it was because I ran 21 MILES ON SATURDAY. How we tend to forget these little things. On the track, pacing was easy to do. 1:48 laps is what I was shooting for. It was very difficult to
maintain pace the last four. But I ended up turning this into a proxy run in my mind. Anybody who's ever trained hard for something understands that. And although the pace slowed a bit the last three miles, the last lap was on pace and finishing the workout was a victory.
Labels: Climbing
This Is Living
LOG ENTRYDistance: 8.89 miles
As the rain came pouring down on my as I was striving up Congress Avenue with my shirt over my mouth so I wouldn't swallow more bugs I thought to myself: This is Living. What a beautiful night and an even greater thing to just run in the rain and have fun.
This seems like it's my longest run in forever. I suppose it has been a while since I peeled off this much. It wasn't particularly fast, but I carried form well and felt strong the whole way.
Had a massage this morning and there's something about it that just wakes me up. It's as if I've been in a distance funk lately.
Anyway, what a blast.
Labels: Climbing
Milestones
LOG ENTRYDistance: 1 mile race (3 mile or so warmup, 4 miles total)
Time: 4:58.37
Not even sure where to start. First, the race.
I ran this one *very* conservatively. I figured that I could go for sub 4:50, but could very easily end up with a 5:10. And for me, I believe there's a very very fine line between 4:49 and 5:10. Why risk it considering there's another year before the next one? A year without getting under 5?
As far as strategy, I kept telling myself: "Cover ground until 4th Street. Breathe. Short Strides." Then tried to kick it in with a bit more than a quarter mile to go. Didn't have a great kick but the lactic acid didn't set in either.
I'm not where I want to be entirely but today was certainly a milestone. I've been nervous about this race all week, up until I lined up at the starting line.
Now, some history.
In June of 2004, I
wrote the following:
So now, 11 years later, I’m thinking to myself “What if? What if I were to try again? Is it possible to run that sub 2 minute half-mile, 11 years and 70 pounds later?” I don’t know the answer to that.
So here it is. Here’s my project. Do you ever wonder if it’s possible to go back? Can we relive our glory days? I want to know if I can get to that level that I once was at. If I were to get back on that track, on pace for a sub 2 minute half-mile with 200 meters to go…would I react differently? Would I say to myself “I’m not good enough?" Can I get back to a sub 5 minute mile? I don’t know. That’s what I hope to find out over the next thousand miles.
Well, it's taken me over 1000 miles, much more. Approximately 3500 or so I think, but here we are. It
is possible to go back.
Tonight I thought about the first time I broke 5 minutes for the mile on a track. I was a sophomore in high school, at a dual meet in Salamanca, NY.
*(Thanks Rich for the pic)
Labels: Climbing
Hay and Barnes
LOG ENTRYDistance: 7 miles
Nice and easy jog to the track tonight where I wanted to go just to spend some time. No real intentions, just felt like being at the track. Made some attempts at warming up. Swang my arms a bit, jumped around some.
Then I did some 100's at goal pace. Then played around with a few 200's. Messed with my stride for the last one. Tried to find some balance.
Bottom line? The Hay is in the Barn. Let's have some fun.
Easy run/walk back home.
Labels: Climbing
Climbing
LOG ENTRYDistance: 9 miles
Realizing that my mileage was slipping, I set out for a long and slow one tonight. Still tight considering I had a nice day off yesterday. Aside from dodging about a billion gnats, it was an okay run with a couple of unintentional pickups.
I'd say it was more uncomfortable than not but I'm hoping I've loosened myself up a bit. It'll probably take a couple more workouts to recover from Sunday. That and some stretching. Maybe I'll make another trip to Gold's, which always seems to help the recovery.
Big event this Saturday: The 17.5 mile pace run. Alright feeling the nerves.
Labels: Climbing, recovery
Running is Hard
LOG ENTRYDistance: 6 miles (maybe)
Warmed up from Lake Austin RunTex to Meriden. Brief set of drills and then off to do some 1000's. I've somehow managed to avoid this workout for the last year and right now I remember why. I am spent.
Forgot the watch, but I'm guessing, based on other runners, my times were in the 4:03-4:10 range. I did four of them. After, 5 sprints up 11th St. and 3 backwards. Cooldown back to the car.
Ouch.
UPDATE: Just dug up the
post of when I first did the Meriden workout. It seems some things changed in the last two years (times) and some things stayed the same (pain).
Labels: Climbing, Meriden
Fear
LOG ENTRYDistance: 8 miles
Today's workout was the dreaded tempo. To give you an idea about how much I dread the tempo, it's been over one year since I've done it. In fact, I believe
the last time the experience was so bad it's what kept me from coming back. I seriously can't believe it's been a year. I was all hopped-up on my results from 3M that year. I remember thinking how great of a run it was going to be. Big PR, I thought. At the time, it was a PR: 80 seconds.
I think the fear goes a little deeper than one bad experience. It's the feeling I get with a mile and a half to go on these things. A feeling so miserable, and so much like the final 200 meters of a half-mile. Or with 600 meters to go in the mile. The fear that's associated with not knowing if I can hold pace. Or the fear, of just maybe, maybe, I'll hit my goals if I only were to have gutted through it. I'm drifting off to my high school track days. But I'm beginning to understand those days much better now.
To give you a comparision between the two tempos.
2/2/2006 (Last Year)
26:28 --> 6:19, 6:33 (12:52), 6:22, 6:47 (13:09) --> +17 second
positive split
It was an out-of-control death march. Up on the toes, and injured for a few days after.
3/1/2006 (This Year)
26:20 --> 6:57, 6:42 (13:39), 6:18, 6:22 (12:40) --> 59 second
negative split
I was in control. It was managed. The last mile required most of the tricks. Lean forward. One more person. Breathe deep. Keep pace to that dog. That pole. Hold form on this hill, don't get on your toes. One more. Lean. One more. Pole. Dog. Baby Jogger. Tree. Bridge. Fence-line. Don't break down now, Gilbert will be watching and most likely video taping. Note: I've never seen the results of these tapes. I need to look into what the heck he's doing with them.
Anyway, the moral is, I guess, that I'm more mature of a runner this year than last. It's consciously running under control. Different from last year and a foreign concept in high school.
Warmed up from the house and did another mile with the group. 2.5 total. Cooldown was 1.5 miles. Total mileage for the day: 8.
Labels: Climbing, Tempo
Zilker Mile Repeats
LOG ENTRYDistance: 10 miles
Warmed up from the house to Zilker Park, 2.5 miles. Got there a little early so I figured I'd just get started by myself. Went through the drills. Found a little soreness in my left knee but was able to shake it loose.
Lined up and went to town.
1st: 6:27
2nd: 6:23
3rd: 6:31
4th: 6:27
Ran these four and figured I was done. Then, after bs'ing for a while, ran one more with Andre. I'm glad I did as I need to push things when I'm tired -- especially with 10K training. Even though it was my fastest, it didn't feel that bad. We ran this one very well, saving some for after the hill.
5th: 6:13
Cooled down with the 2.5 mile run back to the house. Really wanted to walk this, but found a good stride past Bluebonnet.
Tough day, considering yesterday's workout, but feel I left a little in the tank.
Labels: Climbing
Monday Firecracker
LOG ENTRYDistance: 6.5 miles
Met up with Duane, Teek, Ivi &
Fletcher for the return of the Monday Morning Firecracker. We ran in preparation for the
30th Annual Capital 10K.
We ran the course, which looks like it changed this year. Two of the first three miles are definitely tough, but there's a good mile long stretch, maybe mile three, that's pretty smooth. Then, once we turn off Enfield, it's going to be a great downhill to the finish. Getting excited about this race, but it will be very very important to hold myself back until Enfield is over with.
It's going to be a tough one, but a fair one.
Today's run was fun. Aside from dodging traffic of course. We had a good pickup the last two miles, and Fletcher appropriately broke me on the S. 1st St. Bridge. Knocked out 5 strides and a little stretching to end the morning. It's great to be back. I love the Monday Morning Firecracker!
Labels: Climbing, Firecracker
Fartlek & Carbs
LOG ENTRYDistance: 4.18
Took Wednesday off. Met up with Gazelles for a fartlek run. Ate some carbs tonight and went through a stretching routine. Tomorrow will be off. Easy run on Saturday and it's Marathon time, baby (half).
Labels: Climbing
Check The Tires
LOG ENTRYDistance: 6.5 miles probably (2 warmup, 2 cooldown, 2.5 mile run)
At practice today we did 1 4000m run. Ran it at my half-marathon goal pace. Went a bit faster, although I did have trouble locking into a pace.
Even though the 4000 was brisk, I felt I could hold it for at least 9 more miles. That gets me to 11.5. I'm thinking that since I'll be locking behind a pace group the first 10 or so, it may actually be do-able on this course. We shall see!
Labels: Climbing
Kick. Ass. Workout.
LOG ENTRYDistance: 7 miles
Today was an old favorite, 800's. Ran to Austin High, which was probably 2 miles from the house. Did a longer than usual warmup, then hit the first few conservatively with Duane and Andre.
Splits: 3:13, 3:15, 3:13, 2:59, 2:58, 3:00, 3:00, 2:41
I felt ready for a good, breakthrough workout going into today. I was rested. And I started conservatively. Then, Duane and I hit it during repeat #4. I figured that we needed to just start running faster than we were. We're certainly capable. So I decided to stick it at 3. Last one, what the hell, let loose with about 300 yards to go.
I think I'm ready to get faster. And getting faster will help my marathons. Although miles are good, having juice for speed workouts is a good thing.
Duane and Andre are champs to run with. I love being a part of this team.
Labels: Climbing, intervals
Happiness Is...
LOG ENTRY...Remembering Why You're a Gazelle
Distance: 7 miles
The first step in my marathon recovery has always been that day when I bone up the check for a season's worth of training. I do that, perhaps subconsciously, because I want to commit. And what's better than committing besides committing and paying. I did that last week. And since, I've hit some of the practices.
Tonight I did what I've fantasized about for over a year. I actually ran, not drove, to practice. I went through the neighborhood to Wilke. A warm-up run that in it of itself is a hill workout. I got there only to find four other Gazelles there. There we were, coachless, but each of us knew exactly what was required. And without prodding, we each did our five repeats up the hills. No corners cut. We ran down to the bottom, circled at just the right spot -- right where the Gazelle-mobile usually sits. And on each one, we could expect a "Good Job. Keep it up." from our teammates. "Whole foot on the ground." The normal goofing off. And after, like soldiers, we did our backwards run up to the top. And each of them was more painful than the previous. And just when we thought we might be able to slack, we see our teammates doing the last piece of the puzzle--the wind sprints up to the top. So we did them too. And as one of us was lagging, myself, the other Gazelles waited at the bottom of the hill so we could all run back together.
I couldn't imagine a finer group of people to train with. People of integrity and character. We're fortunate.
Labels: Climbing, Gazelles
Recovery Type Day
LOG ENTRYDistance: 7 miles
Barton Hills Loop from the house. Nice Northwest Hills bread & butter simulation run. I think I'm going to like this course for days I don't feel like hitting it too hard. I get the hills without having to go too fast.
Attempted to listen to "The Meaning of Life" by the Dalai Lama on my iPod. Boy was that a mistake. I'm open to the books on iPod concept, just not this one. I may try "The Iliad" soon. That'll be one hell of a mileage week!
Labels: Climbing
Climbing
LOG ENTRYDistance: 9.25 miles
I've been cautious this week. With each Gazelle workout I held back, just doing the minimum. I didn't do my recovery days. I did a very light core workout last night. I even stretched a couple of nights.
I'm climbing back I think, but at my pace. I didn't go to practice this morning because I honestly just didn't feel like getting up at the crack of dawn and putting on several layers of clothes. But I went tonight. Didn't go super long, but long enough. I wore an iPod, listened to a band called "Buddha Bar." And somewhere around 5 miles, my form was good. And had a good, strong and fast three-mile stretch. Once I hit a milestone I had in my mind I slowed down for the last two, but used that stretch as strength building as there's a steep hill along the way. I descended down that hill with no real intention.
I enjoyed this run. Did some strides afterwards and am about to go through the stretching routine. Maybe I can pull myself out of this rut I've been in. I'm climbing.
Labels: Climbing
