Believe in yourself, and you just never know...

4 easy miles on the trail. 

This morning was a core workout.  We warmed up 2 1/2 miles then did some core stuff with laps in between, and then a cool down at the end.  While it was a light on running workout it was good to go some strength training, which i am sure will stand me in good stead later in the training season.

It was a wet and wild morning.  I turned up to the normal recovery run with the group, but when I arrived the parking lot was empty ;o(.  However, I don't blame them as the conditions were pretty miserable.  In addition, I can't say much as I ended up cutting the run short as I was struggling to see with all the rain coming down.  However, I am glad I got out there and did a few miles as it was a good mental test to avoid just getting back into bed when I saw/heard the rain.

HOTTTTTTT!!!  That’s what it was like today out on the trail.  I think I had more water on me at the end of my run than after I stepped out of the shower a little later.  Today we did 7 miles on the trail.  20 minutes warm up, and then 3 sets of 3 mins hard, 1 min easy; 2 mins hard, 1 min easy; 1 min hard, 1 min easy.  The final mile was a cool down...although by that stage it was more about putting one foot in front of the other.  It was an important lesson in the need to hydrate, and that Texas summers are TOUGH.  However, I’m still hopefully that it will make me rather than break me…although the jury is still out on that front ;o).

This morning I set out in search of 14 hilly miles.  In one sense it was mission accomplished, but if you’d have asked me at the end of my “run” whether I thought it was a success I would have said NO.  The first few miles felt ok.  Sure I wasn’t enjoying the conditions (80 degrees & high humidity), and the pace wasn’t electric, but I was making good progress.  I made to it to top of Mt Bonnell (highest point on the run), and I felt tired but content that the worst was over…or so I thought.  Coming down the other side I could feel how tired my legs were, and I knew it was 7 miles back to base.  I had started the decent with a small group of runners, but soon they were pulling away.  After a couple of miles I bumped into the coach who gave me some pointers on my form, which was worse than normal as I was feeling pretty rough.  Fortunately with 4 miles to go I ran into one of my friends in the group and he stayed with me for the next 3 miles.  That kept me going when I was feeling like I wanted to stop.  Once I got to a mile to go I told my friend to push on, and I just put my head down and just held on until the end.  It was a bit of a shocker, but a reminder of extra work that is needed on the road to Steamtown. 

I felt much better this morning.  I put my vibram fivefingers on and did 5 super easy miles on the manicured trail.  That’s just what the doctor ordered after yesterday.

This morning I jogged to the meeting point, and then we did 3 ½ on the manicured trail then a couple of miles of flat road running and then a tough 1 ½ miles of hills.  I fell off the back of the group as soon as the hills started.  However, this was in part due to the fact that I didn’t know how many hills were coming.  Hopefully I can put in a better performance when we return to that course in a couple of weeks!

Didn’t get very far today, and for once I can’t blame the conditions.  I was a bit of a Muppet, and left something on the bus so I spent most of the evening tracking down the relevant bust to get my item back.  Oh well I did get some MGP miles in - woohoo ;o).

It was hot (90 degrees), but not too humid this evening.  I managed 4 easy miles, and 4 miles at around MGP on the trail.  Pretty pleased with that all things considered.

AWFUL!!

Better.  Still pretty hot and humid, but did 5 1/2 easy miles, then 1 at MGP, and then 1 about about 40 seconds inside MGP followed by a short cool down.  It will obviously take more than that to secure a 3:10, but much better after the horror story that was Saturday!!

8 miles this morning.  It started out with a 4 mile warm-up.  I’m not sure I needed to “warm up” as it was pretty warm and humid outside!!  After that we did some drills, core work, with 800 meters in between each set.  Then some jumping, bounding, and finally the warm down to the annex.  Then there was the 1 ½ mile bike ride home!!

Steady recovery run this morning.  Again the conditions were slightly better than they have been, but still pretty damn hot and humid.  Tomorrow will be some speed work of some kind, and then it will be operation hydrate for the weekend long run.

1 ½ miles way up, then some drills.  1 ½ miles at about 90% effort…9:07…I’d hoped for around 8:50, but conditions were not conducive.  After that we did 12 x 200 meters to work on turnover followed by a cool down.  Day off tomorrow, and then hopefully a solid 16 miles on Saturday.

BETTER..It was hot and and humid, but I started out slow, and put in a steady run.  I kept plugging away and didn't feel too bad when I finished.  Hopefully this is the turning point!!

Nice & easy 4 miles today.  Took the vibrams out for a spin.  Felt good.  It was around 1pm so it was very hot, but lower humidity than the mornings.  Its 6 of one, half a dozen of the other. 

6 miles today.  Long warm up…it’s a long story.  Core exercises with running in the middle, and then a cool down.  Tomorrow I’ll go for an 11 mile mid-week run.

Easy recovery run today. Not sure what the pace was as my Garmin is on its way back to Kansas for repairs ;o(. However, I got in a little over 10 miles which is just what the doctor ordered.

So I'm being a little generous to call 5 of the miles MGP pace as I was around 15 second slower than that.  However, they weren't exactly easy, and the conditions could have been kinder...although they have often been worse lately.  Still some solid work, and I hope I can carry this through to the weekend!!

I survived!!!  The conditions were especially tough this morning.  I tried to stay relaxed, but the conditions took there toll.  By the end I was in bad shape.  However, I made it!!  Due to the toughness of the run I'm going to take Sunday off...perhaps I'll regret that, but there is no point killing myself at this stage in training.

I couldn’t run in the morning so I had to brave the afternoon heat.  I did a 2 mile warm up, and then it was on to some MGP-ish action.  The splits for the next 5 miles were: 7:30, 7:32, 7:28, 7:14, 7:04.  I then did a mile cool down. 

This morning I overslept a little so I only had time for a short recovery run.  Let’s hope I don’t make the same mistake tomorrow ;o

When I left the apartment this morning I thought...it doesn't seem too bad this morning.  While there was a bit of a breeze it was just as hot and humid as ever.  Pace was very slow..something 8:45...maybe that's good as it was supposed to be a recovery run.  However, it felt more 7:45 than 8:45 ;o).

2 mile warm up, 5 miles of Fartleking, and 1 mile cool down

Started out well...and that's about as good as it got ;o(

Awful day at the office..

Worst run of the campaign thus far.  It was supposed to be 4 miles of warm, and then 3 miles of tempo.  Alas it was 4 miles of warm up, followed by around 1 mile of tempo, then 1 mile about 45 seconds slower, and the last mile was awful...mentally I was broken.  Not a good day at the office!!

Overslept my almost 2 hours so it was 8am by the time hit the trail.  By that time it was already well into the 80s, and rising fast.  I started out at a steady 8:30 pace, and just held it there.  When I felt tired I just tried to relax and think about the next little milestone along the way.  There were some tough stretches along the way...not the terrain...but mentally.  However, I held on to run every mile between 8:25 and 8:35 with the last couple around 8:10.  I needed this...

Nice & easy today.  Short run, then some strides followed by a 20 minute swim.

3 mile warm up, then 3 miles of rolling hills (1 ½ @ MGP), and 3 miles cool down.

6 miles today.  2 ½ warm up, then core work, and then 1 ½ mile cool down.

8 miles nice and easy today.  It was the usual U-Loop.  Decided to ride to the meeting point today to give my legs a chance to warm up.  Fllowed the run up with a paddle at Barton Springs…marvelous!

Tough workout this morning. Warm up, then 7 x 1,000s with a 300 meter job between each one...well maybe a quick splash of water/gatorade too. I ran the repeats between 4:15-20, which is slower than I would have liked, but better than I had feared. Desicded to skip number 8 as my legs were toast. After that excitment it was a jog back to RunTex, and then the usual 2 mile bike ride home.

2 mile super easy on the trail.  Barely seems worth adding to the blog, but my legs were tired after El Scorcho, and I might as well get some credit ;o)

Tough hill workout this morning…and I didn’t even do the full work out. 1 ½ mile jog to “Spring Creek”, and then 3 sets of short, medium and long versions of the hill. After that it was 3 times up the hill backwards, 3 sprints and then a job back to the start. All in all it was 7.5 miles.

8 miles of super easy running this morning.  Well having said that the 8:30 min/miles didn’t feel too good given the conditions.

Spped workout today.  1 1/2 mile warm up, followed by drills and then 6 laps at 5K pace.  I managed to do that in 9:10, which was ok given the conditions.  5 minute break and then I'd run 200 meters, then a 50-75 meter job, then 200 meters.  I ran 12 x 200 meters.  After all that I jogged home.

Ahhhhhhhhhhhhhh...that was my reaction this morning at 6:30am.  I could not believe that my alarm had failed to go off again.  Well it went off, but on silent mode...thanks iPhone!!

 Ok enough of feeling sorry for myself.  I pulled myself together, ate a banana, drank a 32oz Powerade Zero, and I was ready to hit the trail.  I decided to follow part of the Gazelles route...although backwards...so that I wouldn't have to do the whole thing on the trail.  The first 2 miles were flat, but then there were some good rolling hills for the next few miles.  I rejoined the trail at around 9 1/2 miles.  I then did the remainder fo the 10 mile loop, and jogged back to the apartment for just around 19 miles.  I was one short of my target, but 19 miles on your own, when its hot, is a tough mental challenge.

Best moment of the run came with just under 2 miles to go.  I was really struggling and then I started to see people with Gatorade bottles....I thought...where did all these people get those?  I turned the next bend and there like a mirage was a crew of people giving away 20oz bottles of the stuff.  I don't know what flavor it was, but it was cool liquid with electrolytes...nothing...and I mean nothing...has ever tasted that good!! 

5 miles nice & easy.

2 mile warm-up, then 5 miles at MGP followed by 1 mile cool down.  Splits were 8:41, 8:30, 7:11, 7:01, 7:02, 7:16 (splash & dash water stop), 7:07, 9:00.  Pretty satisfied as it was very hot out there, e.g. I've already showered, and I'm typing this and the temperature has fallen...to 95 degrees!

Easy does it.

The legs are tired!

2 mile warm up, then 3 miles at MGP followed by 1 ¾ miles as a recover.  I had planned on 8 at MGP, but by the 3^rd mile I knew I wasn’t going to do it.  Better to save it for tomorrow…fingers crossed that goes better!!

Tough workout this morning!  2.6 mile warm up, then 7.8 miles of hills at close to MGP (so I’m giving myself the benefit of the doubt given the heat, humidity, and hills), followed by a 1 ½ mile cool down.  Splits for the 7.8 miles were: 7:42, 7:23, 7:32, 7:39, 7:35, 7:44, 7:09, 6:26 (.8 mile).  A couple of short strides, and then a dip in Barton Springs…when I got out my legs felt satisfyingly numb…well until I had to ride up the hills into the apartment complex ;o). 

I felt good for the first couple of miles of (close to) MGP action..well it was mainly downhill.  The next 2 miles were probably the worst mentally as they were the toughest hills, and I knew we’d had to come back that way too…although they aren’t as tough the other way round.  At the turnaround I felt very tired, but managed to keep the legs going.  I made it over the big hills on Exposition, and knew that there was one more on Enfield waiting for me.  Once I’d reached the top of that one, it was a very very gradual  gradient up Lake Austin Blvd.  At that point my legs had a new lease of life after the constant up/down of the past few miles.  I put my head down and worked as hard as could.  With about 1 mile to go I decided to really put the hammer down and push with everything that I had left in the tank.  I turned the last corner with about 300 yards to go, and just let the downhill do the work.  My legs were on fire, but I could see the water coolers waiting for me….and then it was over.  The jog back to Barton Springs was a little emotional as my legs were toast…there was nothing left, but I was contended.  That was my best speed workout of the summer…and I needed it.  I think it’s going to have to be super easy tomorrow ;o).

7.75 super super easy on the trail followed by a quick dip in the Springs…the legs are tired!!

2 mile warm up followed by 1 x 2K, and 5 x 1K with just over a mile as a cool down.  2 minute rest after the 2K, and a slow jog in-between each 1,000 repeat.

- 2K @ 7:14 pace (9:02)

- 1K’s @ 4:11 (6:42 pace), 4:01 (6:26 pace), 4:01 (6:26 pace). 3:56 (6:18 [pace) & 3:37 (5:47 pace)

I survived.  It wasn’t pretty at the end, but I made it.  Sadly no MGP…more like MGP+2 at the end, but when its 80+ degrees, and 90% humidity there is only so much I can do once I start to get dehydrated!

Hill workout today.  2 ½ mile warm up from RunTex.  Then 5 x up the hill, 3 x backwards up the hill, and 3 sprints up about a third of the hill…then a 2 mile cool down, and why not throw in a 2 mile cycle home to round things off.

Long speed workout today.  1 ½ mile warm up, then a 2,000 meter warm up, then some brief drills…then 1,400 at somewhere between warm up and a fast pace.  Then we did 5 x 1,400 meters (800 meter lap, then a 600 meter lap, with a super slow jog back as a recovery).  800 meter splits were 3:00, 2:51, 3:01, 3:05, 2:47.  1,400 meter times were 5:15, 5;07, 5:24, 5:21, 4:57.  Then we jogged back to base for 9 ½ miles total.  My legs are tired!!

Not a great day at the office...oh well there is always next week ;o)

Easy mile on the trail.

Super easy on the trail...8:30 pace.

1.5 mile warm up, followed by 4 x 2,000 meters with 2 minutes rest in between each one, followed by a 1.5 mile cool down.  The 2,000’s were 7:55 (6:33 pace), 8:05 (6:44 pace), 7:47 (6:29 pace), and 7:45 (6:27 pace).

Easy does it.

2 mile warm up, 6.3 miles at MGP, then a .7 mile cool down.  I’d hoped to do more, but time didn’t permit.

By the best run of the campaign!!!!!!!!!!!

4 miles super easy to get back in the swing of things after a hectic weekend!

8.5 miles on the trail.  Not exactly super easy, but no records were set

8 miles this morning.  15 minute warm up, then 10 x 3 minute hard, 1 minute easy, followed by a cool down of just over a mile.  The humidity wasn’t really that bad, but it took it out of me.  I weighed myself when I got back to the gym and I was 6 pounds lighter.

First 13 were nice and easy, and then picked it up on the final 3 miles...6:51, 6:34 & 6:38.  Overall average was 7:54.

4.5 mile bike ride, then a 10 mile "race" on the trail.  It was fairly cool (mid 60s), but pretty humid.  Overall pace was 7:16.  Here are the mile splits: 7:14, 7:05, 7:02, 7:12, 7:08, 7:27, 7:38, 7:25, 7:28, 7:02.

5 miles on a treadmill was all I could take.

I hate this week.  I think I am oging to call this one a wash, and hit it hard next week and then do a 3 week taper.

The conditions were tough this morning so I decided to just take it nice and easy, and get used to being on my feet for over 3 hours.  I felt good until the last 1/2 mile or so when the heat got to me a little, but as soon as I finished I felt fine.  It was tough to have to run so slow, but I am pleased that I didn't beat my body up.

Super easy recovery run today followed by 10 x 100 meter strides to loosen up.

Another easy one this morning.  Ran down to the University, did a few laps on the Clark Field track, and then back to base.  Hopefully my legs will be good to go for tomorrow’s speed workout.

9.25 miles today.  8 x 800 meters at 3:10 per 800 meters.  Lots of warm up and cool down miles in there too.

Sunday - 18 miles today. First 10 were nice and easy, and then picked it up for the last 8 miles. They weren’t quite MGP, but pretty close ;o).

11.25 miles today.  1.75 mile warm up, then 3 sets of 3 x 1,000 meters with a 400 meter jog inbetween each one.  Cool down back to RunTex and then onto the gym

4.5 miles nice and easy.

Super easy warm up before the race.

I just tried to be sensible going down the hills (with the first 3 miles at 7:42, 7:38 & 7:25) but mile 4 was a 7:07 and even that took a lot of self control. The next couple of miles were both around 7:19. I was then a bit of Muppet and forgot to press "lap" at mile 7 so the rest is all from memory. I then settled into something like a 7:25 pace. I just could generate the leg speed for my goal pace of 7:15. However, goal #2 of PRing was still possible. I went through the half around 1:38.20. My quads were already feeling the strain at this point although the rest of my legs felt good. A couple of miles later we hit the trails, which helped out a great deal. I think there were nearly 2 1/2 miles of trails split into 2 or 3 sections. 

Once the trail sections were over it was mile 19, and we'd driven the rest of the course on Saturday so I knew what was to come. We’d go through one small town after another. There was certainly a great deal of crowd support. The other good news was that the water stops were more frequent. That would be one of my few grips is that the water stops were very spread out (on average 2-2 !/2 mile apart) & then the cups were only 1/3rd full. At around mile 22, I was in a bit of no man’s land in that I was about 100 yards in either direction from the nearest running. There was a veteran in a wheelchair on the side of the course. He looked at me, and said “when you get tired think of these legs”…now please note that he said this with a smile on his face, but it certainly was a reminder as to how lucky we all are to be able to run, and even just to walk. At mile 23 I encountered the first of the hills. However, it was good to move my legs in a different way. The hill was steep, but short. There was a brief downhill before a second hill. However, at the top of the hill were kids from center that benefits from the proceeds of the marathon. They were going crazy, giving so much support it took away the pain. The next mile all I could think about was the final hill, which was around ½ mile long. The first 200 yards were steeper than the rest….but it seemed to drag on. I put my head down and worked as hard as I could. When I crested the hill, I could see the finish. I was pretty relieved, and just went with everything that I go with. I was very tired when I crossed the line…I think I forgot to raise my arms or do anything like that. I crossed the line in 3:17.56…which is a PR by around 90 seconds. While I didn’t quite manage a negative split..the positive split was only around 80 seconds, which is much better than I would have expected at the half way point. 

First run since the marathon.  I felt very "light", but also a bit "flimsy".  I hope to do 5 miles on Tuesday.

1 easy mile, then 2 at MGP, and then 4 slower miles.

2 mile warm up, 4 x mile repeats (7:17, 7:33, 6:54, 6:53), and a 2 mile cool down.

Back in double digits…just!  I didn’t feel great out there this morning, but managed to hold onto something like an 8:15 pace.  The rust is starting to be shaken off!

Medium distance easy run this morning.  Roughly 8:40 pace.

1 1/2 miles of warm up, then 4 miles at 6:20 pace, followed by 1 1/2 miles of cool down action.

First long run over 10 miles.  Perfect running weather.  Started out slow, and then reall picked it up over the last few miles.  Here are the splits: 8:47, 8:26, 8:07, 7:57, 8:02, 7:53, 7:49, 7:49, 7:46, 7:30, 6:55, 7:00, 6:44, 6:54 (pace for final 1/2 mile).

1 1/2 mile warm up, then 4 x 2,000 meters with 2 minutes rest in between each one, followed by 1 1/2 miles back to base.  Slits for the 2,000s was 8:01, 7:37, 7:57, and 7:59.  So nothing to get too excited about, but solid stuff nonetheless.

3.5 mile warm up then 4 mile tempo run.  However, my legs weren't feeling 100% so could only manage 7:01 pace for that 4 mile stretch. 

4 miles super easy today...was going to be 16 miles today, but I'll be doing that tomorrow instead.

Ran the last 16 miles of the San Antonio Marathon with a buddy.  Average pace was between 8:15 and 8:20.   Almost perfect conditions...only downside was that it was a little windy at times.  However, soooooooo much better than last year ;o).

Warm up, then some solid hill work ( 5 up, 3 backwards, and 3 sprints), followed by a cool down.

Super easy recovery run.

Warm up, then drills followed by 6 x 1,000 meters with 200m jog as recovery, then cool down to the annex…stretching, and then a jog back to the gym.

16 miles this morning.  Plenty of hills, but plenty of downhill too.  Would have liked to have done the last couple of miles a it faster with my friend who I ran with, but it just wasn't there.  Maybe next time ;o).

A couple of easy miles, then 4 miles at sub-MGP on some tough hills, and then a couple more easy miles.

Just 4 this morning...legs were toasy from yesterday evening.

17.14 miles - 7:52 average pace, with the last 4 miles at MGP.  Pretty good considering the slow start, and the fact that it included Mt Bonnell.

 Here are the splits: 8:41, 8:05, 8:20, 8:25, 8:21, 7:55, 7:59, 8:06, 7:57, 7:58, 7:50, 7:35, 7:48, 7:14, 7:08, 7:10, 7:07, 1:00 (7:15 pace for .14 mile)

Recovery run this morning.  Felt good out there...although let's see how I feel after mile repeats tomorrow ;o).

Breezy this morning.  2.75 mile warm up then 4 x 1 mile repeats, followed by 2/5 mile cool down.  Splits were: 6:38, 6:24, 6:28, 6:22.

Super easy recovert run.  A bit shorter than I would have liked, but I overslept.  Big workout tomorrow.

1 ½ mile warm up, then 4 mile hard (6:52, 6:45, 6:37, and a gut busting 5:47), followed by a 1 ½ mile cool down.

Recovery run this weekend.  Nice and easy, average pace was around 8:25.  Great way to start the weekend.

Nice & easy.

warm up, then 4 x 2,000 meters (8:48, 8:00, 7:44, 7:39), then cool down.

4 miles nice & easy.

Warm up, then some fartleks, followed by a cool down.  Cut it short as hamstring feeling a bit tight.

Warm up, then 13.1 miles, then a cool down once back at the house.  Legs went at mile 11 so time not qhat I'd hoped for.

Legs felt pretty empty so just 4 miles today.

Legs still felt pretty lifeless today.

Warm up then 1 x 3,000, 1 x 2,000, 2 x 1,000 & 4 x 400

12 miles – easy long run today.  8:15 pace

4 miles – easy run after travel chaos – 8:04 pace

7 miles – Last run on the trail before a second attempt at heading home.  8:15 pace

3 miles – Bitterly cold, snow and ice on the ground.  Cut it short as I had a couple of near falls.

2 miles - Bitterly cold, snow and ice on the ground.  Cut it very short as I had a couple of near falls.

9 miles – Still very cold.  Ran over to local park, but lots of snow on the ground.  Cut it short after a minor fall.  Fortunately only my pride was hurt.

18 miles – That’s more like it.  Needed to get a long run in so got the train into Central London, left change of clothes at left luggage at a station where they also had showers.  Hopped on the Tube/Metro to Green Park.  Ran 4 laps of Hyde Park/Kensington gardens.  Very flat so not much help for Austin, but it felt good to get a decent length run in.  Average pace was pretty good at 7:45.  Every mile was under 8 minutes.

8 miles – The snow has finally melted so it was time to take advantage of the hills in North London.  1 mile warm up followed by 6 hilly miles at a decent clip (7:13, 7:22, 6:57, 7:08, 7:00, 7:11), and then a 1 mile cool down.  Good confidence booster.