I only run on days that end in a "y."

Had to hit the road early today so I showed up at the annex about 5:40.  While I was putting my stuff in a locker Colin showed up so we decided to get through this together.  It was a wise move since the course was Scenic Mt. Bonnell plus the hills of Balcones, and then a turn around and do some hills over.  At mile 16 we added a climb up Robert E. Lee road which is another great climb.  We definitely got our fair share of hills today.

First couple of miles were 8:00's and then down anywhere from 7:05 to 7:35 - paces were really all over the place because of the hills.  

Anyway, it was a solid 20 miler.  We will start working in some MGP paces in the next few weeks.  Right now it 's just to get the endurance.

7:25 AP for the run.

Met up with a group at 7 am for an 8 mile easy run on the trail.  Simply beautiful morning for a run.

Going out for a lunch time run today.

Thought I would post this about Heart Rate:  http://www.drmirkin.com/fitness/heart_rate_monitor.html

5.5 miles easy around the trail during lunchtime.

Got on the road by 5:15 for a good 13 mile run progressing down to MGP for the last few.  I ran the Jollyville route which is net downhill going out and net uphill coming back up.  Trying to get the legs used to the turnover now.  Nice cool morning, quite a few runners out.

First couple easy 8:00's and then 7:45, 7:32, 7:27, 7:15, 7:15, 7:00, 6:54, 6:55, 6:50, 6:48, 6:29.

5.5 easy on the trail at lunchtime.

Well, another switch-a-roo on the training calendar.  It took me a day to mentally prepare for the 2400m time trial and he switched the workout for Boston peeps to 2ks at Zilker park.  I had even put on my racing flats.  Oh well.  The 5k/10k people got to go run the 2400m time trial and 200's.  So I had to mentally prepare for that because the last time a couple weeks back it was a grueling workout.

Anyway, did a mile warm up and then met up with the group - learned of the workout switch - and then did another 1.6 easy to Zilker.

No one else at my pace level at the workout, though a couple guys did start out with me but I pulled away during the last 400m on the first one, and after that we got separated so I was on my own for the next 4 repeats.

Used the first 2k to get the legs used to the pace and to warm up a bit so I didn't run it too fast.  The goal was 10k for all 5 - which would have been comparable to running a 10k, albeit with recoveries. 

2ks a the park come up a little short and I didn't continue on to get the full 2k.  So the paces below reflect the true distance that I ran.  2 minute recoveries.

2k in 7:40 (6:20 pace)

2k in 7:28 (6:07 pace)

2k in 7:22 (6:05 pace)

2k in 7:20 (6:04 pace)

2k in 7:15 (6:01 pace)

Well,  I felt so much better this time around so I think the mileage is starting to pay off.  I was able to finish strong and on the 2ks a couple weeks ago my last one fell way off.  Signs of progress.  I am actually starting to get excited about Boston.

3 miles cool down @ 7:40 pace back to the annex.

4 easy miles on the trail at lunchtime.

super easy recovery run on the trail at lunchtime.

14 was on the Boston schedule but I did not think that was good enough.  I like to keep these recovery week long runs around 16 miles.

Russ sent me an email yesterday asking if I was doing 14 and I talked him into the 16 mile route.  Met up with the group at 5:55 am and saw Russ there.  After a lengthy talk from the coach for all the Austin marathoners - it's next week - we took off.  We ran the full 14 mile trail loop and added Exposition and Enfield on at mile 12 for 2 extra and then had 2 miles left on the trail, but somehow we ended up long so after we hit the annex we kept going a bit to get a full 17 in with 6 x strides.

Didn't have auto lap set for the first 4.5 miles but AP was 7:30's and then we dropped down in to an easy conversational pace of 7:05-7:15 and then dropped the last 2 for a couple MGP, AP for the whole run was 7:15.  The legs could definitely feel the 2k's from Thursday on those last couple miles.

It was good talking the whole way as it made time fly by.  Great run.

8 recovery miles in the neighborhood.  Could feel the soreness in the legs from the last few days - which is good.

5 ish recovery/easy miles on trail at lunchtime.  Cloudy, 50's, and breezy, perfect running weather in my book.  I had rained earlier and the trail was quite deserted.  Funning how many fair weather runners there are.

Russ and I exchanged a few emails last night about if we were going to make it this morning.  There was a 60% chance of thunderstorms forecasted.  But when I got up at 4:50 am there it was pretty calm.  I parked at the Y to get in some extra miles and also so when I was done I could go take a shower and get ready for work.

I met up with Russ at the main starting point and we ran to the hills.  This workout is called Meriden because that's the main street's name.  I will never know how they heck the coaches discovered this route.  I think they just like to torture us.  It amounts to a 1000m course (actually .65 miles so it's longer than 1000m) that takes off on a steep decline - 6 min pace is no problem here, then it turns left into a nice hill and then another, then another steep decline followed by a very steep incline back to the start.  Obviously, 1000m track pace is not something that can be done on this course.  The coach wanted Russ and I to start around 4:15 for the first repeat and work our way down, but the first one came in a bit fast and and so did the second one.  When we finished our last repeat he was like - I want you guys to run a 3:45 on the last one the next time you run this.  That ought to be fun.  

To finish if off we did 3 x backwards on the big hill, and then 3 hill sprints all the way up.  My legs were like Jello.

So -

2.75 miles warm up followed by 6 x 1000m on a hilly course with 90 sec recoveries -

.65 miles @ 4:07 (6:20 ish pace)

.65 miles @ 4:06 (6:18 pace)

.65 miles @ 4:05 (6:16 pace)

.65 miles @ 4:02 (6:10 pace)

.65 miles @ 3:56 (6:03 pace)

.65 miles @ 3:56 (6:03 pace)

then 3 x backwards and 3 x long hill sprints

2.75 miles easy back to the Y. 

LUNCHTIME run - 5 miles with 4 on the trail and 1 on the grass around Zilker park.  58 degrees and sunny! 

I figure I will take a day off every 10-11 days, and today is the day.  Even slept in.

Met up with the group at 5:45 after I squeezed in an extra mile or so.  Hooked up with Russ for the long trail loop for 4.5 easy and then 20 mins at MGP. 2 min recovery, 10 mins at HMGP, 2 mins recovery, and then 6 x 1 min at 5k pace.  We started the MGP with 5.5 miles to go but should have started earlier as we quickly ran out of trail.  After the HMGP part we only had 3/4 mile, so we took our recovery to run back a quarter so we would have a full mile to get some of the 5k paced stuff in.  Still did not get it all in, oh well, still ended up being a 12 mile morning.  I was happy that the legs felt good because after Tuesday I wasn't sure how they would hold up.  Last time we ran this loop after a hard workout we could hardy break 7:00 miles.

Easy miles working up to 7:50 pace and then

3 miles at MGP - 6:59, 6:46, 6:42

1.52 miles at HMGP - 6:16 pace

1 min @ 5:45 pace

1 min @ 5:42 pace

2 mins @ 5:35 pace

LUNCHTIME RUN:  4.5 easy on the trail and 2 miles on grass at Zilker.  Amazing how the stride improves after coming off of grass back to a hard surface.

5 + recovery miles at lunchtime.  I ran to Zilker Park on the trail and grass when I could and then did 2 full loops on the grass - no watch but each loop is about 2k.  My hamstrings are sore so they better recover quickly or tomorrow's 20+ miler won't be any fun.

Met up with the group around 5:45 for another hilly long run. This time we headed south with some good climbing and then did what we call the lollipop loop through Barton Hills, then back down to the trail for a mile and then back up Expo to Enfield, to the hills of Pecos, up to the top of Mt. Bonnel then back down the other side with Scenic added in on the way back.  Ugh.  We ran the stairs to the very top of Bonnel for the obligatory view of downtown.

Went super easy the first few until settling in to some mid 7:00s and then picked it up after Mt. Bonnel down to 7:00 pace for a couple and then last 5 @ MGP -6:49, 6:37, 6:41, 6:45 and 6:10.  We then tacked on super easy cool down mile and then 6 x 75m strides on grass to finish up. 

Wore my compression socks again and the legs felt good.  I may be wearing these on all future long runs and the marathon itself.  

6 recovery miles early then I went down to cheer on friends running the Austin marathon.  I parked at the mile 20 marker and then jogged up to almost 19 when I ran into some other friends in the cheering section.  We hung out there watching the first runners through. 

I ended up running at least 4 more miles helping a couple runners along.  If I hadn't run 21 miles yesterday I might have been able to take one all the way to the finish.  

5.5 super easy/recovery miles on the trail at lunchtime.

Got up early in order to get in a 13 mile progressive run.  I ran the Rain Creek route out - some steep declines to pound the quads and some very taxing climbs, then added a mile before turning around and taking Jollyville back up towards the house.

First mile was a 9:30 but quickly dropped to low 8:00s for the next 2 and then down into the 7:00s progressing down to 6:50's for 10 and 11, then a 6:40 and ended a 6:20 for the last mile.  

Finished with 5 x 20 second steep hill sprints. 

PM - 4.5 easy at 8 pm - there is a crushed granite trail in the back of my son's school that I ran 3.5 miles on.  It took a quite a few loops but better than the road.

18 miles for the  day.

5.5 easy on the trail at lunchtime.

Couldn't go down to join the group as I had an early meeting up north.  I got out of the house shortly after 5 for 3.5 easy miles to the track. Honestly, I thought of just continuing my easy run as my legs were feeling kinda of heavy.  But I have felt that before and they came alive once I started my workout so I thought I would give it a try.

It was warm and muggy out and that affected my HR a bit.  Other than that it was just tired legs that I had to try and work through.

On the schedule: 1 x 3k at HMGP, 1 x 2k @ 10k pace, 1 x 1k @ 10k pace and 4 x 400 @ 5k pace.  I ended up rounding off the 3k to 8 laps so I made it a 3.2k.  I wanted to add some more 400's at the end but the school cross country team showed up early so I got off the track and headed home.

3.2k  in 12:50 (6:25 pace) 

2k in 7:30 (6:02 pace)

1k in 3:30 (5:37 pace)  way off 10k pace!

400m in 1:23

400m in 1:21

400m in 1:20

400m in 1:21

400m in 1:13

2.2 miles back to the house

PM - 4 easy miles on crushed granite trail after work. 

To run or not to run today? - that is the question.

Did a warm up mile then met Russ at the annex for a point-to-point course.  He drove up to the start and left his car and then I drove him back up after the run.

We started a mile further up than the rest of the group as we wanted to get a full 16 miles in vs. 15 the rest of the group was doing.

My goal was to run some MGP but I did not have a real plan on how much or for how long.  The first 7 miles were flat or nice decline, then we hit the hills on Expo, a mile on the trail, then a nice steady climb up to the Barton Hills and the lollipop loop, then back down and finished the last mile on the trail. We felt really good and talked most of the run but the last mile wasn't easy and I was happy to be done!  4 x strides after the run.

9:12 warm up, then 7:35, 7:10, 6:54, 6:49, 6:49, 6:50, 6:50, 6:40, 6:45, 7:06, 6:58, 6:39, 6:49, 6:42, 6:44, 6:27.

Going to take it easy the next couple days as we have a 9 mile MGP run on Tuesday through the hills.  Fun stuff. 

6 miles recovery.  My legs felt like they ran a marathon yesterday.  Well, not that bad, but they are pretty sore.

7 super easy miles before work.  Legs still feel pretty sore.

1.5 mile warm up and then met up with the group at the annex.  Temps around 43 and a bit of wind.  Today was a 9 mile MGP run through the hills on Expo, Enfield, Pecos, and then back via Scenic with the last 3.5 miles somewhat flat.  One of the coaches had a table set up at mile 5 I think for us to grab water and keep moving.  I grabbed one water and one gatorade - the gatorade didn't sit with me too well.  I will need to remember to stay away from that stuff during the race.

Anyway, both Russ and I felt so much better this year compared to last year.  The miles weren't easy but they weren't hard either.  Now, could I do this for 26 miles?  Not too sure about that one. :-)  Still, when you can talk at a 6:30 pace, especially through the hills, I think that is a good thing.  I need to talk Russ into coming to Boston to pace me.  lol.

3.8 miles easy and then 6:54, 6:39, 6:31, 6:38, 6:29, 6:32, 6:33, 6:42, 6:35.  One mile cool down.

PM run - 4.5 miles on the trail at lunchtime.  Legs finally felt good during the last mile. 

On vacation north of Phoenix for a few days, then off to Sedona and then the Grand Canyon.  This works out well as I wanted to take a recovery week. 

Didn't run today - slept in and had a great day with the kids. 

Found an area by accident north of the resort.  There were a lot of ATV and motorcross trails and I ran a few miles through the desert which was cool.  Saw a wonderful sunrise.