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

Ran 2.5 miles warm-up and then met up with the group.  We did the 7 mile loop with 2 miles easy followed by 16 x 1 minute fast alternating with 1 minute easy.  I was dying by 12 or so - I could run the fast ones ok but when I slowed down it was a struggle to keep moving.  I finished the last mile at a pretty good pace so in retrospect I probably could have been a bit mentally stronger.

4.35 easy followed by 15 x 1 minute fast and 1 minute easy in between.  Only recording the fast minutes:.

.16 @ 6:17 pace, .15 @ 6:30 pace, .16 @ 6:40 pace, .18 @ 6:12 pace, .18 @ 5:45 pace,.17 @ 6:06 pace, .17 @ 5:40 pace, .18 @ 5:44 pace, .18 @ 5:52 pace, .15 @ 6:10 pace, .17 @ 6:10 pace, .17 @ 5:59 pace, .16 @ 6:12 pace, .17 @ 6:20 pace, .17 @ 6:10 pace, 

1 mile @ 6:59 pace

This is a fun race that is held every year downtown by Zilker Park.  It's a 4 person relay with each leg 2.4 miles.  There was good hill at the beginning and then over some fine gravel before hitting the road again.  It ends up being a loop with a small out and back right before the finish.  This part can be a killer because you can see the finish in the distance but you have to make a left, go up a bit of an incline for a 1/4 mile and then turn around come back and then turn left again towards the finish, which is also up a bit of an incline.  

Our team was in the open master's category and we would have taken 2nd place but our team member running the second leg had to stop for a potty break and he also had just run the Pike's Peak marathon less than 2 weeks ago.  He was hurting a bit towards the end and it showed.

It was an evening race and finally kicked off around 6:45 pm.  It was about 95 degrees out.  It was really hot and dry. I went first which I liked being in the first group going out fast.  My throat was burning the whole way.  I grabbed a cup of water half way through and rinsed my mouth with it and that helped some.

I took off pretty fast for the first mile and slowed a bit but was able to kick it in on the last .4 miles @ a 5:39 pace.  So the splits looked like this: 5:50, 5:58, 5:39.  I was pretty happy with the time considering the temp and conditions.  I was hurting but who doesn't in this type of race.

Afterwards there was free food from Taco Deli, free beer and a live band.  It was a really good time and would do it again next year. 

81 degrees at the start and a hilly course to boot.  I have had a hard week and with the race last night I decided I would take it pretty easy today.  Overall pace 7:59.  I felt pretty miserable and my legs were trashed but the quick dip in the springs made it worth it.  :-)

Met Kevin early and we carpooled down to Barton Springs pool, did an easy mile and then met up with Dan for 8 recovery miles around town lake train.  Jumped into the springs afterwards for a cool down.  Great friends, great conversation, great run.  Doesn't get any better.

Nice cool morning - around 70 and low humidity.  I warmed up for a mile then met the group at BS Pool.  Today was a MGP run on the trail but I wanted to run closer to tempo pace for 5 miles.  Warmed up another 1/2 mile and then ran 5 easy followed by 5 @ tempo - not at fast as I would have liked.  I could not get the turn over going for some reason.  I had hoped to be down near 6:30.  We ran on the trail so that takes some pace away - I could feel my feet slipping a bit a certain points.  Well, my legs have gone through a lot over the last week so I won't beat myself up too much about it.

1.5 warm-up 

5 miles easy:  8:25, 7:34, 7:32, 7:40, 7:32  

5 miles tempo: 6:42, 6:42, 6:40, 6:44, 6:29 

.5 @ 7:10

PM - 5 miles at moderate pace. 

Drove down to Town Lake trail so I could do a slow recovery run on a soft surface.  I did the 10 mile dam loop from BS Pool, which adds a half mile each way to the main trail.  Great temp at 62 degrees.  Watched the sunrise come up on the downtown buildings while I ran.  It was quite beautiful. 

8:34  overall average.

 Recovery day today - 55 minutes spin class - moderate-hard.

Nice cool morning - around 60.

Started at BS pool and ran to the annex to meet up with the group and then ran to the Austin High track.  3.43 mile warm-up.

I don't know why I was dreading this workout.  Today was another 2400m time trial followed by 15 x 200m sprints.   This time we ran it on the track compared to Zilker park.  I thought it would be mentally tougher because it would be 6 laps on the track compared to 3 at the park.  But I didn't find much of a difference.  I found a good groove right from the start and ran the first 4 laps at a comfortable 5:37 pace and then picked it up on the last 2 laps to 5:09 pace. 

2400m (1.55 miles) in 8:23 = 5.28 average pace.

Then we did 16 x 200m relay, where one person would run 200m, tag his/her partner, and then jog across the field to the other side of the track and start over. 

These felt pretty good and I ran them from 42 seconds (5:35 pace) down to 36 seconds (4:49 pace) with the majority around 40-38 seconds.

After the workout I had to run back to Runtex to get some money someone owned me and then ran back to BS pool  3.26 miles @ 7:30 overall pace.

Kevin was going to meet me in front of my house at 5:45.  My phone alarm went off at 5:25 and, after silencing it, I immediately feel asleep.  I woke up a 5:48 - not sure how.  I had to run outside and yell to Kevin to give me 5 minutes.  I don't think I have ever gotten ready for a run that fast and was half asleep for the first half mile.  

Otherwise, it was a good run in nice cool temps.

Today we ran the point-to-point course.  Fortunately, the start is about a mile from my house. The course we run is overall net down hill starting way up north and finishing downtown.  The challenge with this course is the logistics of making sure you have a ride back to the start after  you finish.  

I met up the the group and we took off.  The plan today was to run 18 miles with 4 easy, 4 MGP, 4 easy, 4 MGP and 2 easy.  We were able to stick to this plan pretty well but by the time we got to 16 we just kept going and, in fact, picked it up more.  As soon as my watch hit 18 miles I slowed down a bit for half a mile to the annex.  I was pretty tired and glad to be done.  That's when the guy I ran with, and my ride back up north, told me he parked at Barton Springs.  So we had to run another 1.5 miles!! Not what I wanted to hear.  The good part was I was able to put my legs in the cool healing waters of the springs.  Solid run today and I accomplished what  I wanted.

2.62 miles @ 8:28 pace (forgot to turn auto lap on), then

7:22

4 @ MGP 6:46, 6:49, 6:45, 6:49,

4 @ easy 7:20, 7:27, 7:21, 7:09,

6.5 @ MGP or below: 6:49, 6:49, 6:37, 6:29, 6:29, 6:23,  .5 @ 6:50.  

There are some nice elevation drops on the last few miles hence the face paces.

1.5 easy to the springs - 7:43 pace. 

Met Dan at Barton Springs for an 8 mile easy run on the town lake trail.  Finished with a quick dpi in the pool, though it doesn't feel warm enough anymore to warrant the plunge.  Nice way to wake up, though. No watch (on purpose) so no splits.  Just enjoying the run and company.

6 @ lunchtime around the soft trail loop.  Hot and sunny - above 90 for sure.  Started really slowly with overall pace of 8:04.

AM:  Today's run was a bit tougher than it ought to have been, but I think between the warm temps (again) and my legs not fully recovered from Saturday added to it. I could tell around mile 8 my legs were fatigued.  I seemed to be somewhat dehydrated as well.  I hit my water stop twice at mile 3 and 10 (dentist office with a garden hose) and at the middle of the run I found a sprinkler at a hotel that was on.  I was able to cup my hands and get a sufficient amount of water.

Anyway, the intent was a to run somewhat of a progression run and I think I accomplished that. 1.25 @ 8:37, 7:57, 7:33, 7:34, 7:20, 7:30, 7:19, 6:54, 7:09, 7:03, 6:59, 6:48, 6:30.

 I came across a chapter in Run Strong by Kevin Beck.  The book consists of several chapters of various subjects related to running and each chapter is written by a different author.  This particular chapter was about training and written by Joe Rubio.  I finally found someone to validate what I have found to be true through my own training.  Namely, there really isn't that much difference in training between someone training for a mile or someone training for a marathon.  Specifically, all phases of training need to be addressed in order to improve all facets of conditioning - long runs, progressive runs, intervals, and mileage.  Leave any one of these out you will never reach your full potential.  

The chapter is available on google books and well worth reading! 

http://books.google.com/books?id=LzVKfxoMvcsC&pg=PA41&source=gbs_toc_r&cad=4#v=onepage&q&f=false

 PM:  5.75 moderate miles on the indoor track (I did not feel like baking outside again!)

Whoop!

Boston Athletic Association

Dear David:

Please make note of your Submission ID #: 2005xxxx.

Thank you for submitting an entry to the 116th B.A.A. Boston Marathon. It is important to note that your Submission ID does NOT constitute entry into the race, but confirms that your entry has been received by the B.A.A.

Payment and Verification
Your credit card has been authorized for payment in the amount of US $150.00. You may notice a pre-authorization draft on your credit card statement. This authorization will be removed in approximately three business days. The actual charge will not appear on your credit card until your entry has been verified and accepted.

Confirmation of Acceptance and Entry List Posting
You will be notified of your acceptance by email and first class mail. Your notification of acceptance will be sent as soon as we verify your official results from your qualifying marathon. When you are accepted, your name will be posted on the Boston Marathon Entrants page.

Please contact the B.A.A. registration office at 508-435-6905 (or send an email to registration@baa.org) with any questions regarding your entry.

Boston Athletic Association

This morning's workout was tough.  I probably started out too fast but was able to maintain the intensity throughout which took a lot of mental toughness.  7 and 8 were a mental grind - fortunately I fell in with the group of 4 that I had been running ahead of and alone.  Running with the small group helped a lot to get through the last 2.  Didn't sleep well and coming down with something to boot.  Our coach told me to do 6 repeats when I told him how fast I was running them, but I wanted to push myself and completed all 8.  Big time "Dead :Legs" on the easy run back to the car.

Warm up from Barton Springs to the group, and then to Austin High track.  

4.55 miles with A/P of 8:40.

8 x 1000m with 200m active recovery in between (about 2 minutes with some time to get a drink)

1 x 1000m @ 3:37 (5:48 pace)

1 x 1000m @ 3:36 (5:46 pace)

1 x 1000m @ 3:34 (5:44 pace)

1 x 1000m @ 3:34 (5:44 pace)

1 x 1000m @ 3:37 (5:48 pace)

1 x 1000m @ 3:43 (5:50 pace) 

1 x 1000m @ 3:36 (5:46 pace)

1 x 1000m @ 3:25 (5:28 pace) (sprinted the last 200m)

2 miles cool down @ 7:55 pace.

6 recovery @ 9:00 average pace. Legs are pretty sore.

Got confirmation today!:

Dear David L. Schwalm,

This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted, provided that the information you submitted is accurate.

A Confirmation of Acceptance card will be mailed to you via US Postal Service mail in October.

In early April 2012, an official Number Pick-up Card and Welcome Booklet regarding the B.A.A. Boston Marathon and related race week activities will be mailed to you via US Postal Service first class mail. If you do not receive your Number Pick-up Card (required to claim number) and brochure by April 7, please contact our Registration Office at registration@baa.org. Registration related inquiries may also be directed to 508-435-6905.

Note that bib numbers will not be distributed on Race Day. Your travel arrangements should take into account picking up your number at the Seaport World Trade Center in South Boston on Friday, April 13 from 2:00 p.m. to 7:00 p.m., or Saturday, April 14 or Sunday, April 15 from 9:00 a.m. to 6:00 p.m.

Get the best hotel rates by using the Official Lodging form from Marathon Tours and Travel. For more information, email info@marathontours.com or call 617-242-7845.

JetBlue is proud to be the official airline of the Boston Marathon! Travel to Boston with a JetBlue promotional code and save money. Learn more here.

For additional tourist information, please visit www.bostonusa.com

We look forward to seeing you in April! Best of luck in your training!

Sincerely,

Boston Athletic Association

The plan was to stick to townlake trail to give the legs some relief from the pounding. I was to meet the group at 5:30 but woke up at 5:08. Somehow I made it downtown in time to see them just leaving. I was able to park and get ready and caught up to them by 1.5 miles. I slowed with the group until 4 of us picked it up a bit later. We added the "triangle" a 3 mile loop with some hills and then finished the last 2 back on the trail. Still ran too fast towards the end but it was a good run. Happy with 15 miles.

7:40, 7:45, 8:12, 8:28, 8:12, 7:34, 7:28, 7:16, 7:08, 7:24, 7:05, 6:52, 6:43, 7:07, 6:58, .20 @ 6:18.

Feeling tired, blue, and over all down.  Taking the day off, though running might help my mood, I just can't get motivated.

Legs felt pretty good after a day of rest.  Too warm still.  Cold front on its way this Thursday.  Looking forward to it.  1 mile warm up and then into some aerobic base miles: 8:48, 7:40, 7:23, 7:23, 7:28, 7:25, 7:08, 7:18, .25 @ 7:40.

Woke up to a surprise cool morning.  As soon as I got in the car for the drive downtown I heard on the radio it was 59 degrees at the airport.  I don't think it was that cool in the city but still low 60's.  

I ran 4 easy and met the group at Wilke (155ft elevation gain in 1/10th of a mile) for 300m hill repeats.  I had done 2 when the group showed up.  They were pretty late - I thought I would have to do this workout alone.  Fortunately I had some company because it was tough.  After the crest of the hill we have to try and pick it up and run through the pain to the end of the street.  It hurts.

7 x 300m hill repeats in 1:28 - 1:30 each, followed by easy back down, then 3 up the hill backwards (ouch, these hurt, by this time my leg muscles were on fire) followed by 3 hill sprints - these are short but on the steepest part of the hill. 

3 miles easy.

I can tell that I have neglected doing any leg strength exercises/workouts. 

PM - 55 minutes overall core and conditioning class at the Kettle Ball gym.  5 x circuits with ab work in between.  Tough.  I think that makes about a 2000 calorie deficit for the day including this morning's run. 

After getting off my soapbox about recovery yesterday I thought I would take my own advice. :-)

I got 9 hours of sleep but that meant I had to go out for a lunchtime run.  Sunny, mid 90's, pretty warm - low humidity so that helped some.  Stayed on the soft trail for 6 recovery miles @ 8:40 AP.   Legs are pretty sore from yesterday.  Know I remember why I don't do that workout too often.   Followed run with recovery meal of champions - an ice cold pepsi, a protein bar and banana.

Woke up and the legs were still very sore.  Decided I would be ok once I had warmed up though so I head down town.  I ran 3 miles and then was to meet up with the group.  I fell behind a bit though since my first mile was 10 minutes due to the sore leg issue.  It was hard to get going.  Once I came around the corner close to then annex people were already on their way.  I passed on group and they said there were more runners up ahead.  It took about a 1/2 mile catch up before I could see them and another 1/2 mile before I caught up to them. 

We ran a couple more easy and then ran a 4 mile progressive tempo run in which each mile was 10 seconds faster.  I am most proud of myself because at the end of 3 my mind was saying to give up but I toughed it out and was able to finish strong, even on sore legs.  The temp was not as cool as I expected either - 72 to start but the humidity was low.

After the tempo I ran 2 miles easy back to Barton Springs.  Finished early enough that I had a few minutes to jump in.

All miles on town lake trail.

Easy miles: 10:12, 8:28, 8:06, 7:35, 7:40, .6 @ 7:50

Tempo miles: 6:50, 6:42, 6:30, 6:05

Easy miles: 8:35, 8:30, .4 @ 8:30.

6 easy/recovery miles in the am.

Met the group at 5:30 am.  The route was 14 miles on the trail with a 6 mile loop through the hills around mile 12 and a finish with the last 2 back on the trail. 

Nice cool morning. 

At one point where the road meets back up with the trail it gets a bit tricky.  It was pitch black and there were "trail closed" signs.  We took another trail and ended up on quite an adventure.  One runner and me kept going while the others stopped and regrouped.  We found our way out to a main road finally and got back on track.  I found out later that the others looped all the way back to another point in the trail.

At mile 13 my partner broke off and I ended up running the rest on my own. 

Nothing special pace wise - it was another hard week of training so I just wanted to get the 20 miles under my belt.  Even with getting lost and rummaging in the dark through the woods and the hills on the back 6 I managed an average pace of 7:40.  Nothing special but I got through it.

Splits:  9:08, 8:31, 8:10, 7:53, 7:46, 8:30, 8:16, 7:41, 7:37, 7:38, 7:38, 7:23, 7:36, 7:19, 7:25, 7:22, 7:23, 7:17, 7:08, 7:05, .54 @ 6:11.

Looking forward to recovery week this week.  Still plan on doing the hard workouts but will cut back a bit on mileage.

Met Dan at Barton Springs for our Monday run.  8 recovery miles on the trail followed by a dip in the Springs after.  Is it summer again?  76 degrees at the start of the run.  High today of 103!

8:24 average pace.  Legs felt pretty good this morning even after 20 miles yesterday.

50 minutes cross-training - spinning class - moderate hard effort.

Wow - 77 degrees this morning @ 5:20 am.  I ran 4 easy miles and then met the group close to Barton Springs pool for mile repeats.  Repeats are on a looped road course through the park complete with some good hills.   We run one direction for one repeat and then run the other way for the next repeat alternating.  2 minutes rest between repeats.

I don't think I did too bad considering the hills and heat.  Since I ran them pretty fast I elected to do 5 instead of 6.

1 mile @ 6:05

1 mile @ 6:00

1 mile @ 6:02

1 mile @ 5:58

1 mile @ 5:50

Followed by 2 mile cool down on the trail.  The swarms of gnats were out in force on the trail - I had to run with my face towards the ground to avoid getting too many in my eyes and/or swallowing them. 

Here are the 2012 Boston Qualifying acceptance times per age group.  Looks like I would have gotten in with my 3:17 at Austin after all.  But if I had known that I would not have run the Marathon to Marathon and gotten a PR of 3:07, either, so it was best that I did not know!

http://www.baa.org/news-and-press/news-listing/2011/september/outline-of-2012-boston-marathon-qualified-performances.aspx

Cooler weather this morning.  It was hard to keep the pace in the recovery range.  

Hot morning, cool morning, hot morning ... let's flip a coin and see - today was pretty warm again. 

I looked back at my pre-Iowa training schedule - wow - I don't remember training that hard - I don't feel like I have trained that hard this time around.  I don't seem as motivated as I was before Iowa.  Some days, like today, I just didn't feel like running, oh well, I guess it will pass.

This run seemed a bit harder than it should have been - maybe my legs are still recovering from the mile repeats.  The heat doesn't help, either.  I wanted to run a progressive run but my legs gave out on me during the last few miles.

9:08, 8:07, 7:43, 7:37, 7:33, 7:28, 7:21, 7:28, 7:05, 7:10, 7:18, 7:18, 7:16, 6:55.

Somewhat cooler morning - nice recovery run.

Well shoot, I guess I need to learn to add because I wanted to be around 50 miles this week and I am almost there without my long run tomorrow.   So much for a recovery week.

My big work project was pushed from last Sunday to this Sunday.  Therefore, I don't think I will be able to the run the 10k race on Sunday.  Bummer.