Running with Joy...Again!

Gym Run and Weights

2009-06-24T12:05:00.003-05:00

I was out with my cousin watching the Longhorns play in the College World Series last night so I didn't get up for the Gazelles workout. I hit the gym instead for a quick run and weights. I got a bad treadmill which kept pausing on me which sucked and when I switched machines my stomach blew up so it was a very short run for me today. I did get in my full weight and ab workout which was good.

Stats - 4 miles/35:00/8:45 pace

Cruise through Circle C

2009-06-23T15:12:00.002-05:00

Today was a another warm weather morning in Austin, but at least there was a little breeze out there today. Since school is out, we were able to do a loop around Kiker without much traffic and then hit the park for another loop. I am feeling weird and slow at the beginning of the run and then once I get warmed up I really feel like I could run a lot longer than the 6 miles I ran today. I guess it is a function of water availability because it is just too hot to go more than 5 or 6 miles without water. I am hoping this bodes well for the longer runs beyond 14 miles this summer and for the marathon in October.

Stats - 6.05 miles/53:04/8:46 pace

Lunch with Teacher

2009-06-22T16:04:00.003-05:00

Today I had the opportunity to have lunch with one of my two favorite teachers from my second high school, Deer Valley High School in Glendale, Arizona. It turns out I was in one of Mrs. Cota's first full time teaching classes 28 years ago...yes I am that old! She retired in May and is out here visiting her son and grandson...two very cool dudes and another area where she did great!

I was in her American history class and she was one of those rare teachers that went way above and beyond the call. She made class fun by adding many outside things to class. It wasn't go read the book and take a test. She made it fun and it took time and effort to make it happen for us. Now that I am a parent, I really appreciate all of her efforts when I probably didn't so much back then. My 90 minutes with her today brought back some very good memories.

Thank you Mrs. Cota for all you did for all the students that passed through your doors at Deer Valley High School!

Monday Gazelle Torture Session

2009-06-22T15:54:00.002-05:00

Today was my last Monday torture session as we head into the meat of fall marathon season. I wanted to get up early and workout with the group so I could catch the end of the US Open. I was talking to G so I had to run over to AHS by myself. I went the long way, did a couple of sets of circuit and did most of the core workout. Some of that stuff just plain hurts my back. We finished with some jumping and fast feet. I know I complain about torture Mondays, but it was fun!

Stats - 5.76 miles

First Visit to "Mountain Bonnell" this Season

2009-06-20T15:03:00.002-05:00

Today we made our first visit to Mt. Bonnell of the fall season. I haven't slept too well the last two nights so I didn't know what to expect today. I think I am used to the heat now, but lack of sleep just plain sucks. I started out with my group and we started out slower than we have been going. I tried to push the pace a little, but wasn't feeling up to it. We were able to get by "Wicki" on Pecos and head on up to Mt. Bonnell. I went up pretty slow and it was the slowest mile of the 14 at 9:32. I got water at the top and headed down. I left my mates and was on my own most of the rest of the run. I ran with Paul (bearded guy) and Mike Andrus for a bit and chased Alex for the last few miles. Although my pace was below my goal of 8:30 for long runs this summer, I ran a nice negative split and ran my fastest miles at the end. Miles 11 - 14 were 8:25, 8:08, 8:20, and 8:13 for the last .93 miles.

I had to run off to get to the girl's swim meet so I skipped the strides and stretching. I am definitely paying for it now with some major soreness.

Stats - 13.92 miles/2:00:09/8:37 pace

8+ Miler

2009-06-18T14:59:00.001-05:00

I ran my usual 8 miler with Wish today. My legs were a bit heavy from the 400s yesterday, but I got stronger as the run went on. We stopped for water at Dick Nichols park on the way back. It was a good recovery run.

Stats - 8.23 miles/1:12:06/8:45 pace

16x400 at AHS

2009-06-17T14:37:00.002-05:00

Today we met for 400s at Austin High School. I parked at AHS so I could make a quick escape afterward. I did about a 2.5 mile warm up with Anne toward Runtex until we hit the group coming our way. We did our drills and it was time to run. The goal was 16 at 10k pace. I started with the fast group, but they rolled out at a lot faster. I stuck to my 10k pace which is around 7:00 per mile and translates to around a 1:45 for a 400. I stayed with my steady pace throughout the workout and felt like I could do more so I was successful. I averaged 1:44 for all 16 with a slow one of 1:45 and a fast one of 1:34. I did a 1.5 mile cool down with Brian and called it a day.

Stats - 9.01 miles

Loops in Circle C

2009-06-16T14:35:00.002-05:00

Today I did a couple of different loops in Circle C with the goal of hitting around 6 miles. The hot weather isn't going anywhere and it was brutal again this morning. I ran the first loop around Kiker and then stopped back at the house for some water. I picked up Caroline who rode her bike with me for the second loop around Clayton.

Stats - 6.25 miles/53:03/8:29 pace

Treadmill Run and Weights

2009-06-15T17:50:00.003-05:00

I had a rough night of sleep so I slept a little later and ran at the gym today. I ran for 52 minutes and then hit the weights for full sets for both my arms and legs. I finished up with abs and stretching. I felt really strong and plan on hitting the gym all the way up to race day. I really think it is helping with my long runs.

Stats - 6.06 miles/52:00/8:25 pace

Saturday Long Run

2009-06-13T17:41:00.001-05:00

I took yesterday off since I am still trying to get rid of this cold I have. I slept in a little which really helped after Thursday's run. It was another muggy morning in Austin. Today's route was Grove which is not my favorite, but not bad since I am still not 100%. I started out with Anne and she dropped off on Riverside before we got to Grove. I thought I someone would catch me at the first water stop and then again after I had to stop for a pee break, but no one came up on me. I was passed by some faster groups and could see a group ahead of me. I stopped for water at the power plant and ate my one Accel Gel. I took off again on my own and had to stop before the HS for a carb adjustment...still on one came up on me. I kept going and finally started to feel the heat the last couple of miles. I was able to carry a nice pace throughout the whole run and even had a sub 8:00 mile in the middle of the run. When I got back I found out that some folks cut across on the Pfluger bridge due to the heat. Anne and Rachel finished a bit after me, but did the whole run which was great. I did a couple of strides and called it a day. Another solid long run. I hope I can keep my goal of sub 8:30 long runs even when we get up to 22 miles.

I was able to finally meet little John Wilson when Brian brought him by in the stroller...a very cute and cool kid!

Stats - 13.36 miles/1:51:05/8:18 pace

Run in SW Austin

2009-06-11T17:38:00.002-05:00

Today I met Wish for the usual 8 miler out of Circle C and around the neighborhood that borders to the north. I am slowly feeling better, but today was really warm and muggy. We stopped for water at the park on Beckett when we normally don't stop at all. I walked a bit after I Wish dropped off just to get my heart rate down. Not a big deal, just making sure I don't over do it.

Stats - 7.82 miles/1:07:33/8:38 pace

700s at AHS

2009-06-10T15:57:00.002-05:00

I got back to the Gazelles this morning after missing the last two workouts and Saturday's long run. I am feeling better, but am still coughing up stuff. The weather was the worst it has been all summer this morning. I think it was in the high 70s with major humidity. I was having enough issues with my breathing and the think air didn't help at all.

The workout was another weird distance to work on form before we get serious in July. The goal was 6x700 at about 70%. I started out with the lead group, but soon dropped back with Rachel. I just didn't have the wind and my legs were really sore from some soccer drills I did with Caroline yesterday. Note to self: NO more lateral workouts like I did when I was on the basketball and tennis teams in high school. My body is primed to only go forward! Back to the workout, the main group went out way too fast and that was the fastest of the 6. We settled into a nice rhythm for the next 4 and did the last one a little quicker. It was one of those days where you just want to get done in one piece. I ran back with Rachel and Brad and stopped at the gym for weights, stretching and abs on the way home.

Splits -3:05, 3:16, 3:16, 3:18, 3:16, 3:10 - 3:14 average

Stats - 6.73 miles

Run Through Circle C

2009-06-09T12:41:00.002-05:00

Since school is out we took a different route for today's run. We looped around Kiker and then hit the park for a loop before returning back home. I am feeling better, but still had some congestion which hampered my breathing a bit. I am definitely past the worst part and just need to get my aerobic capacity back.

Austin is definitely back into a summer weather pattern with no rain in sight. I swear we are becoming Arizona with a bit more humidity.

Stats - 6.5 miles/56:43/8:43 pace

Back to Running

2009-06-08T14:35:00.003-05:00

After resting on Friday, Saturday, and Sunday I hit the gym for a 50 minute run. I have had a sinus infection or something for almost the past week. I missed my Gazelle workout last Wednesday and my long run on Saturday. I am feelng better, but my equilibrium is a bit off and I still have some congestion. I opted for sleep this AM and hit the gym for the run and did my leg weights. I was pretty much wiped out after that and called it a day. I did some ab work at home and some stretching. Hopefully the worst is behind me. I really need to jump back into my Portland training.

Stats - 5.8 miles/50:00/8:37 pace

8+ Miler in SW Austin

2009-06-04T14:36:00.002-05:00

Today is the first day of summer vacation for the family so I had to get up before everyone and sneak out of the house. My cold is still hanging in strong, but I felt like running. I ran my normal 8 miler and spent the first half emptying out my head. I usually have this crap in January so I am not happy at all! The nice part of the run today was that is was abnormally cool this AM. I also crossed over 13,000 miles today. I have tracked every mile I have run since 6/1/01 so hitting 13,000 is pretty cool. I stretched when I got home and my body is now feeling the effort...I need sleep.

Stats - 8.1 miles/1:08:48/8:29 pace

Elliptical and Weights

2009-06-03T15:16:00.001-05:00

I am still battling a summer cold. There is nothing worse than feeling bad when you can't get under the blankets and sleep. I blew off the 5AM alarm and slept until 6:30. I went to the gym to try and sweat it out by doing 45 minutes on the elliptical trainer and then my weight and ab workout. I felt a bit better after the workout. Hopefully this passes quickly.

Recovery in Circle C

2009-06-02T14:08:00.002-05:00

I was feeling crappy last night, but got up and ran today anyway. I met Wish for a couple of loops in the Circle C Park and back home. My legs were a bit stiff from Circuit yesterday, but they felt great after the run.

I am starting to scope flights and hotels for my trip to Oregon in October. It is all part of the process and excitement of marathon training. It is going to be a long hard summer, but I am sure the journey will be fun.

One other note. My goal of losing 18 pounds and getting to 190 by 6/1...didn't happen. Although I worked hard at the gym and averaged about 40 miles a week March - May, I over indulged in the beverages and food. No biggie. My target is about 10 pounds now which I can do over the summer.

Stats - 6.05 miles/53:15/8:48 pace

Happy Anniversary to Me and 15th Marathon Kick Off Day!

2009-06-01T15:42:00.002-05:00

Today is my 8th running anniversary! I started my path to healthiness and marathons on 6/1/2001. It has changed my life forever. I have run 14 marathons and finished 13 of them. I have also run numerous half marathons, 10ks, 8ks, 5ks, and even some mile races. I have run 12,983 miles since 6/1/01 which is pretty amazing since I was was way overweight and totally out of shape back then. I have met many people and made great friends along this journey. Thank you all!

Portland Marathon training kickoff
Today is the official first day of training for my 15th marathon. I plan to run the Portland Marathon on 10/4 in Portland, Oregon. I ran my first marathon there 7 years ago. It will be nice to qualify for Boston where I ran my first race. We did a circuit workout today and I felt good. I ran the long warmup and cool down for some good mileage along with some good strength exercises.

Stats - 6.58 miles

May Summary

2009-05-31T15:41:00.002-05:00

I returned to the Gazelles this month and made it to 3 of the 4 Gilbert Monday torture sessions. The one I skipped was on Memorial Day when I opted to sleep in. I ended the month with 155.95 miles and am ready for Portland Marathon training to start on 6/1.

April Mileage Summary

2009-04-30T15:39:00.001-05:00

I finished April with 141.64 miles. I continue to do well with my gym workouts and feel great.

4/13 - 4/19 Workout Summary

2009-04-18T14:25:00.001-05:00

Monday, April 13 - Treadmill Run and Weights
I hit the treadmill for my cardio workout and then hit the weights. I also did some ab work and stretched.
Stats - 6.11 miles/51:00/8:21 pace

Tuesday, April 14 - Recovery Run Through Circle C
Today was another "over the river and through the woods" run with Wish. We run through some woods and the Circle C golf course on this run. It really slows me down, but kind of nice to see some new terrain.
Stats - 8.75 miles/1:17:56/8:54 pace

Wednesday, April 15 - 800s at Arbor Trail
I wanted to get some speed work in this week since my next race is in about 10 days. I did 6x800 at Arbor Trail. I ran a little faster than two weeks averaging about a second faster. I felt pretty good. Splits - 3:31, 3:35, 3:31, 3:34, 3:35, 3:27
Stats - 7 miles/57:59/8:17 overall pace

Thursday, April 16 - Recovery Run
I ran a shorter recovery run today with couple of loops around the park and then some additional mileage in the neighborhood.
Stats - 7.01 miles/1:01:10/8:43 pace

Friday, April 17 - Crosstrain/Weights
There were big thunderstorms hitting Austin this morning so I cut my workout short to avoid any potential hail. I rode the elliptical trainer for 30 minutes, lifted weights, and did my abs and stretching at home.

Saturday, April 18 - Medium, Hard Run
Today I did what I haven't done in a long time. I think I have slept-in two Saturdays in the last year. The forecasters predicted big storms for Saturday morning so I just turned off the alarm. I got a little extra sleep and hit the roads around 9AM. I decided to run 10 miles and run faster than I have the fast few Saturdays. I ran north on Escarpment to William Cannon, turned around to Convict Hill, left to Beckett to Slaughter, right to Slaughter, left to highway 45, and back home. It was a hilly, but great workout and I ran it well.
Stats - 10.01 miles/1:21:14/8:07 pace

4/6 - 4/11 Workout Summary

2009-04-11T13:49:00.000-05:00

Monday, April 6 - Treadmill Run and Weights
Today was kind of cold out and I didn't feel like bundling up so I hit the treadmill. I did an on the fly fartlek workout. I did a 2 mile warmup, 2.25 miles at 7:30 pace, .75 mile at 7:15 pace, and a mile cool down. I followed that up with a weight workout, abs, and stretching.
Stats - 6 miles/48:20/8:03 pace

Tuesday, April 7 - Run Through Circle C
I ran through Circle C, the Circle C golf course, and out onto a farm road with Wish today. Most of this route is part of the 10 mile "Wish" workout, but I wasn't up for running it hard. We still covered good mileage at a good clip.
Stats - 8.65 miles/1:14:50/8:39 pace

Wednesday, April 8 - Crosstrain and Weights
My legs were feeling heavy and I am overall feeling very tired. I think I may be doing too much so I decided to pass on the running and hit the elliptical for 45 minutes followed by weights, abs, and stretching. It was a nice break.

Thursday, April 9 - Moderate Run
I ran by myself today so decided to run ~10k at little faster pace than recovery pace. I did an out and back north on Escarpment. I ran each mile faster except for one and felt good.
Stats - 6.36 miles/52:24/8:14 pace

Saturday, April 11 - Long Run
Today we did a combo route of the 7 mile loop on the trail and the lollipop loop to finish. We ran at a faster pace again and it felt great. I ran the last 3 miles in 7:56, 8:03, 7:51.
Stats - 11.82 miles/1:38:21/8:19 pace

3/30 - 4/4 Workout Summary

2009-04-04T13:31:00.002-05:00

Monday, March 30 - Cross Train/Weights
Since it was the day after the race I hit the elliptical trainer for 45 minutes and lifted weights. I felt good, but tired after a hard effort yesterday.

Tuesday, March 31 - Easy Run
My legs felt worse today so I just ran a couple of easy loops in the park with Wish.
Stats - 6.04 miles

Wednesday, April 1 - 800s at Arbor Trail
I went back to speed work today and did 6x800 at Arbor trail. I wasn't as fast as I ran a couple of weeks ago, but still decent times for this time of year. Splits - 3:31, 3:35, 3:31, 3:34, 3:35, 3:27 - 3:32 average.
Stats - 6.52 miles

Thursday, April 2 - Recovery Run in SW Austin
I ran my usual 8 mile route with Wish today. We ran at a nice clip for a recovery run.
Stats - 8.2 mils/1:10:24/8:35 pace

Friday, April 3 - Crosstrain/Weights
I hit the gym for 45 minutes on the elliptical trainer plus weights.

Saturday, April 4 - Long Run
Today we ran part of the Austin marathon course and then hit Pecos on the return. I wanted to start testing my theory of running long runs closer to my 8:00 MGP pace and did it during today's run. We tend to start out really slow and then finish fast, but the marathon is about even splits and negative splits are really difficult...especially large ones. The first mile was at almost 10:00 so I pushed it after that. By mile 4 I was in the low 8:40 range and still ended up running the last 3 miles in 8:15, 8:06, 7:52. It was a great run!
Stats - 12.68 miles/1:48:57/8:35 pace

2009 Capital 10K

2009-03-29T13:16:00.000-05:00

Today was one of the best races I have ever run. It wasn't a PR day, but I had a race plan and ran it perfectly. I am still trying to master the art of running a 10k. It is a weird distance since you don't really need to pace for distance like a half or marathon and you can't go all out like in a 5k. The Statesman course is also very hilly up front so you have to get through the hills in good shape before dropping the bomb on the last 3 miles of the course. The weather was perfect for a 10k. It would have been a warm marathon day, but it was cool and clear with very little wind.

Brian and I ran the entire race together. We both had our good and bad spots, but only finished a second apart. Have a racing partner really helped me during the rough patches. The goal for the first 3 miles was to be in the 7:15 range. We went 7:15, 7:12, 7:21...right on target. The goal for the last 3 miles was to run around 7:00 pace. We dropped the pace for that segment to ran 6:58, 6:55, 6:59, and covered the last .2 at 6:17 pace. The training I have been doing on my own has paid off and has given me a nice mental break from getting up at 5:00AM every day.

Race Stats - 10k/44:21/7:09 pace
Overall Finish 438/6649
Age 40-44 Finish 52/429

Easy Run in West Austin

2009-03-28T13:12:00.001-05:00

Today I did my pre-race run in west Austin. Caroline had a 10AM game so I got her to Bridgepoint and then took for a 30 minute run. I ran through a really nice neighborhood off of 360 and then through the St. Stephens Campus. It was kind of hilly, but a nice little run.

Stats - 3.26 miles/27:55/8:34 pace