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

Warm-up ten 6 x 800 meters, then a cool down.  First four 800s were in the 3:00-3:02 range.  The last two were 3:10 & 3:15.  Not exactly what I'd hoped for, i.e. 8 x 800s at 2:55-3:00, but a huge improvement on last week.  The dream is still alive ;o).

4 mile easy run.

Nice cool morning.  1 mile warm up to meet Mark.  We then set out to do 8 miles at about 7:25 pace, which is a slower than MGP, but hey its early in the training season ;o).  Finished the 8 miles in 59:10.  Next week I'm going sub-59 minutes hehe.  Finished up with a 1 mile cool down. 

My legs were toast after two harder workouts on Monday and Wednesday so I wasn't able to muster the strength for a speed workout.  However, convinced myself to do some easy miles.

Didn't fancy the hassle of trying to do a point-to-point run with the group so met up with my Wednesday running buddy.  However, that meant a very early start.  How early?  I left the house at 4:30am, ;o(.  It was a cool morning, but humid too.  In fact it was very foggy down my the river.  I only noticed the humidity as I my shirt got wet pretty shortly after I started running.  

Pace today was pretty slow, but wanted to get a long one under my belt.  I also wanted to make it to 45 miles for the week.  The goal for next week is 50.  It's going to be tough as I know I'll be achy after this one! 

Warm up then 6 x 800 meters and then a cool down.  I wanted to do 8 x 800s (as I had also attempted last week), but it just wasn't there.  However, I am making progress, and 800s were faster than last week (3:11, 3:04, 3:02, 3:00, 3:00, 2:49).  

 I just need to keep up the momentum! 

I was lazy, and didn’t run yesterday so I knew that I needed to put in a good run today….fortunately I did ;o).

It was a cool morning when I left the house to meet up with Mark.  It’s about .9 mile of a mile to Quacks (meeting point), and I took my time.  Then we headed off for 8/1 miles of faster pace stuff.  Started out fast then steady for the next 3 ½ miles.  After that I decided to see what I had in the tank.  Fortunately my legs responded well.  They started to fade just a touch at the end, but I was pleased with 4 MGP miles.  Splits were as follows: 7:15, 7:17, 7:24, 7:19, 6:48, 6:47, 6:52, & 6:58.  Average pace was 7:05.  It was a run to warm the heart that’s for sure!

Easy does it!

Great morning for a run.  Cool, but not breezy.  Average pace around 7:40s then 10 x 100 meter strides.

Nice & easy run this morning.

PROGRESSSSSSSSSSSSSSS!!!

Decided to take one more outing to the track to see if I can get 8 x 800s done.  This time I was able to do it.  Splits were 3:01, 3:01, 3:01, 2:58, 2:58, 3:00, 3:07 (ahhhh) & 2:52.   

 I was pleased to get this one under my belt.  The splits weren't earth shattering, but I was on my own, and I was able to remind myself that I can turn it on when I have to! 

Easy does it!

Today was one of those character building days!

After picking up the mileage this week, my legs really felt it this morning.  It was just as well I knew I had to go and meet my friend Mark as I otherwise I'd have been tempted to back to bed ;o).

 I ran 1 mile to meet Mark, and then 8 miles with Mark.  Well to say I ran 8 miles with Mark is an overstatement as I was dropped at about mile 3 as I just couldn't pick up the pace, and in the end I started going backwards.  However, i didn't fall to pieces, and just pushed as hard as I could.  I wanted to stop, but told myself that I had to keep going, to keep pushing, as I didn't want Mark to have to wait a long time for me.  I was relieved to see the finishing point, and then all that remained was a the jog home!

Got to try my new shoes today.  They looks pretty snazzy, and felt pretty good too.  Just an easy run on a softer surface today.  Legs appreciated that as they were still pretty tired.  All that is left now is to have a solid 18 mile run on Saturday and I'll crack 50 miles!

Strange run today that ended up being solid rather than spectacular.  I ran from my house to the annex (about 3 miles), then ran with a group doing 12 miles for about 5 miles, then I kept heading north when they made the turn back towards the annex.  I ran on my own for several miles before bumping into a coworker with about 5 miles to go.  His route took him right past the house so I stuck with him until the end of the run.  I ended up with a 7:42 average, which is slower than I'd have liked, but given that there were so many solo miles, and the higher number of miles I've put in this week it was a solid performance!

Here are the splits: 8:05, 7:16, 7:48, 8:21, 8:05, 7:41, 7:39, 7:26, 7:48, 7:36, 7:38, 7:51, 7:42, 7:31, 7:32, 7:32, 7:24, 4:55 (7:30 pace for .65 mile).

Easy miles - 8:45 average pace.

Great run afterwork today.  1 1/2 mile warm up then 4 x 2,000 meters with 2 minutes rest between each repeat.  Started out slow, and then each one was progressively faster with the last one being a bit of a lung buster.  Long story short is that I was doing 2 x 1,000 meter loops and shortly after starting the second loop of the final 2,000 I was coming up on  a group of about 30 people doing a core class.  Their instructor told them to do one lap as fast as they could.  Luckily I was able to pass most folks within a short distance (20-30 yards), but there was one guy who tried to race me.  The race instinct must be back, as I found another gear and was able to pull away.  The last 200 yards were agony, the cool down was more of a stagger down, but I was pleased with the effort level today!

 Ok here are the splits: 7:55, 7:43, 7:34, 7:13 (as I said a bit of a lung buster).

Recovery run!

This run started well.  I headed to the track for some 800 repeats.  However, about 100 yards into the fourth one I felt a twinge in my right knee.  I stopped for a few moments, and tried to carry on, but it just didn't feel quite right so decided to jog home, and also to take Friday off.  Probably being overly cautious, but better safe than sorry.

GREAT RUN!  The old legs started to fade in the last few miles, but I didn't have a meltdown.  I just put my head down, and kept pushing forward.  

 I felt good when I started so I thought I'd see what i could do.  Probably my best long run for nearly 2 years.  Here are the splits: 7:41, 7:28, 7:30, 7:15, 7:19, 7:01, 7:00, 7:11, 6:59, 6:56, 7:11, 7:17, 7:14, 7:17, 7:15, 7:03.

 Average pace 7:13 ;o). 

Recovery run on the Hancock golf course trail.  Perfect weather.  Sunny, cool and a little breeze meant that the sun didn't make me hot.

Warm up then 8 x 800 meters at the track followed by a cool down home.  Here are the splits: 3:06, 2:57, 2:58, 2:57, 2:55, 2:58, 2:56, 2:55

 I wasn't able to pick it up as I'd hoped on the last one, but it was a solid run! 

Easy does it!

Oh dear.  Felt awful after a couple of miles so decided to return to based.  If last week was my best long run in two years, this was my worst ;o(

Easy run today.  Legs still feel jaded, but better than they did on Saturday.

What a difference a week makes.  Last week I was on top of the world.  Today, I felt like I was running in slow motion.  Oh well, I made it ;o).

Warm up then 8 x 800 meters, followed by a cool down.

I needed that.  While I didn’t shatter any records on this run, it was a good confidence boost after a tough week or so.  The workout consisted of a 1 ½ mile warm up then 5 x 2,000 meters on a gravel trail that had a number of twists and turns.  I started out conservatively as I wanted to get 5 repeats in.  I tried to pick it up at the end, but the legs were tired.  My calves also got a little tight as I decided in my infinite wisdom that I should wear my vibram five fingers ;o).  Ok enough of the excuses, here are the splits: 8:02, 7:56,7:49, 7:49 & 7:43.  After that I jogged home to complete the evenings work.

Easy does it.

Cool morning with a steady northerly breeze.  Calves were tired after the 2,000s in the vibrams.  Pace was 7:43.  Not earth shattering, but solid stuff.

Recovery run around the trail at Hancock Gold Course (to/from + 6 laps)

Don't give up, that was the story of this run.  It was down to the track for my regular 8 x 800 metre repeats.  I just couldn't generate any leg speed so the splits were pretty awful.  However, I didn't give up, and hopefully that will pay off in the long run.

Easy run

Started out with the intention of doing a 1 mile warm up, then 7-8 at MGP, and then a 1 mile cool down.  However, the legs weren't having any of it.  Still a good opportunity to catch up with a running buddy who's been out of town for a few weeks.

I had an awful week at work at last week that left me feeling shattered so I ended up not doing my last 2 runs of the week.  However, this morning I was reminded why I enjoy running so much.  I paced a friend for the 1/2 marathon, and also ran 2 mile to/from the start and (close to the) finishing line.  The pace wasn't electric, but it was great to be out there, see and hear the crowd and just soak it all up.  Great stuff.  Oh, and my friend was able to beat his 1/2 marathon PR by over 5 minutes and ran 1:48 and change.

Recovery run!

BIRTHDAY RUN! Didn't go as fast as I wanted, but hey it was my birthday.  1 mile warm up then 7 miles at around 7:25 pace.  Felt very comfortable, and then a cool down.  I'll go faster on Thursday ;o)

Easy does it.

Warm up then 8 x 800s followed by a cool down.

I'm taking tomorrow off then its time for 17-18 on Saturday.  If I do then I'll make it to 66 miles, i.e. double my age in miles in my birthday week.  I'd be pleased with that!

Legs felt tired today so didn't quite make it 66 for the week...but close...

Easy does it!

Very hot and humid this evening after work.  1 mile warm up then 6 progressive miles on the trail.  Here are the splits for the "business" miles: 7:08, 7:00, 6:50, 6:58 6:41 & 6:35.  Finished up with a cool down back to the house.

Hot and humid after a poor day of hydrating is a terrible combination.  Planned to do 8 x 800s, but after 4 of them I knew the writing was on the wall.  Save it for tomorrow I said. 

Further and faster.  That was the goal of this run.  Further and faster than my previously long run when I ran 14 miles at 7:43 pace.  It took everything I had, but I maaged it.  I ran 20 miles ay 7:33 pace, and then the final 2.1 miles were very slow.  However, 20 was the primary goal and hey a slow mile still counts.  I missed the group so I ran this on my own.  Thats a long way on your todd, but I pulled it out of the bag!  Pretty happy overall.

Back on the front foot!  For the first time in a while I was able to convince myself to get up, and do a Monday morning run.  This way I can do the morning thing this week rather than having to run in the evening.  Is is just getting too hot after work.

Perfect morning for a run.  Cool, with a slight breeze at times.  Easy recovery run of 7 miles.  Ran around the block a couple of times to make sure I hit the full 7 ;o).

Warm up then 7 miles at about 7:30 pace then a cool down.  Would have liked to have gone faster, but you can't have it all ;o).

Easy does it!

Cold & wet so kept the mileage low as didn't want to catch a cold.  Easy pace around 8 min/miles.

Easy does it!

warm up, then 8 x 800s, then a cool down back to the house!

This was meant to be by big run of the week, but Mark and I struggled with the humid conditions so took it easy, and saved it for another day!

Today's workout gives me hope!  The dream of BQing in London may be just that, but I felt that today's workout was a step (or two) in the right direction to running a PR in London!

 The workout was 8 x 800s at the track.  Normally I listen to music, but the ipod was dead so it was just me, and the track doing battle this evening.  Started out feeling very sluggish, but felt better as the workout went on.  This despite some tough evening conditions.  Here are the splits: 3:14, 3:12, 3:10, 3:05, 3:01, 3:08, 3:05, 2:52.  About 6 weeks ago I would have been bitterly upset by those times.  However, its been tough going since then so I'll take it.  Its just over 5 weeks until race day.  Hopefully I can build a little momentum, and then you never know what might happen on race day given the right conditions.  Game on!

Easy recovery run!

Yuck!  I missed the run with the group as I didn't sleep at all well last night due to a variety of reasons.  Wish I had a good story, but alas not.  When the alarm went off my first reaction was no way as I'd only had about 4 hours sleep.  I even e-mailed my buddy to say I wasn't going to make it.  However, I got up, and walked the dog, but I after that I knew it would be a fools errand to head out as I was struggling to stay awake at that point ;o).

I went back to bed, but felt sorry for myself for much of the day.  I finally felt ready at about 4:30pm, but it was the heat of the day.  Still I knew it was now or never so i donned by running gear and headed out.  It was 80 degrees, and pretty humid.  I had planned to do 19 miles, but after 13 miles I reached a point where I could do 3 1/2 more or 6 1/2 more.  My legs were toast and I was dehydrated so I took the sensible option.  Overall pace was around 8 min/mile, which I'll take given the conditions.   

Easy run.  

Normally meet my friend Mark for a run on Wednesday's, but I got a text just before I left he house to say one of his son's was sick was it was just going to be me.  I decided to do a 1 mile warm up, then 5 miles medium hard effort, and then a 1 mile cool down.  the 5 faster miles were around 7 min/mile average.

1 1/2 mile warm up then 15 x 1 minute hard (6:40s) followed by 1 minute easy.  Finished it off with a 1 mile cool down.

Great run.  It was a cool, but humid morning.  I was finally able to make a Gazelle long run after a 3 weeks absence.  This week it was a point-to-point run.  I decided to go for 18 miles, and then for 20-22 next week, which'll give me a 3 week taper.

 Started out with my usual pace buddies, and the pace was pretty relaxed for the first 8 miles then we started to speed up.  I had a slower mile when I was hunting for a port-a-potty.  I then decided to try to catch back up to the group.  I caught then and then pushed on.  I was really pleased with the last few miles.

 Here are the splits:  8:43, 8:32, 8:30, 8:25, 8:22, 8:16, 8:09, 7:45, 7:27, 7:26, 7:55, 6:59, 6:57, 6:49, 6:32, 6:52, 8:58, 3:46 (6:43 pace for .56 mile)

7:39 average pace. 

Easy run after work.  It was HOT!

This was meant to be a tempo or steady state run.  However, legs felt empty so it became an easy run. 

That was tough.  Hot and excessively humid this morning.  As such I was unable to repeat last weeks performance.  Instead, I just stuck to 8 min/mile game plan the whole way round.  Only time I deviated from that was the mile up/mile down Mt Bonnell which was tougher than normal in those conditions.  

Easy does it.

This was supposed to be a medium pace run, but after a couple of miles my running partner turned his ankle.  He told me to go on, but that didn't seem right, especially as he waited for me a couple of years back when I hit my head during a trail run.  Lets hope the karma gods remember this on race day ;o)

Easy stuff on the trail.

Wanted to do some speed work, but legs felt very tired for some reason so took it easy.

Didn't get going until mid-morning as needed to take the pup to get a haircut.  By that time it was already pretty warm.  I thought I could handle it, but quickly realised that I wouldn't be able to manage anyMGP action.  As such decided to switch my Saturday and Sunday runs.  Fingers crossed for tomorrow ;o).

Legs felt lifeless this morning.  Fingers crossed for later in the week ;o).

Tough run.  Its been a busy week at work.  Didn't get home from work until 6pm, and didn't et out for this run until almost 7:30pm.  I managed 5 x 800 meters before my legs said no more.  It didn't help that I hadn't eaten since about 12noon.  Oh well, there was speed in the one's I did.

Easy goes it.

Good run.  Didn't get going until the evening.  Ran 4 miles easy, then 3 at MGP, and then 1 full bells and whistles miles before 4 slower miles.  Had to do it that way as the middle stretch was the only part that didn't involve stopping at traffic lights etc.

Warm up then roughly 3K at MGP followed by a cool down.   Legs didn't feel great, but didn't sleep well ahead of my flight.

Super easy stuff.

Background - Where to begin?  I grew up on the very outskirts of LondonWell the London Marathon got me interested in distance running from an early age.  I used to watch it every year on the BBC, and promised myself that one day I'd do it.  I entered the ballot/lottery a couple of times in the early 2000s, but without success.  Then it became apparent that I'd be moving to the US to I registered to run for a charity in the 2006 race.  I did the same thing in 2007.  At this point I was hooked, so when I moved to Austin I signed up for the distance challenge, in the process met Caroline and Ian who both encouraged me to join the Gazelles, and the rest as they say is history!

Training - I have to admit that I hadn't been as diligent as I could have been on the training front.  Sure there were mitigating factors, and I certainly felt the effect of the missed workouts in the closing miles!

Race Day - Walked to London Bridge station and just managed to get on the jam packed train to the "blue start" near Blackheath (park).  After a 5-10 minute walk we crested a hill, and then you could see the start area.  I have to admit that this brought back memories from 5 and 6 years ago, and in the process a few tears to my eyes.  The weather was close to perfect as it was around 50 degrees, bright, clear and maybe a slight breeze.  I felt that maybe I could run a great time despite the training hick ups!

The race itself - The start area was well organized, but very crowded.  The first few miles were very congested.  However, I felt relaxed and smooth running at a 7:30 pace or thereabouts.  I saw Melissa (my better half) at around mile 9, which was a big boost.  At around mile 12, I started to feel a little warm, but still relaxed.  Shortly afterwards you run over Tower Bridge, which is a great experience.  You then turn right towards Docklands, which as the name suggests is home to the area where the London docks were housed. I passed halfway still feeling good.  The race also doubles back here so I saw the elite runners at around mile 13 1/2 for me when they were they were at about 21 1/2 miles.  It was running through Docklands that I started to feel my legs getting tired.  My form was suffering, and my stride getting shorter.  I knew my hopes of my goal time were dashed, but had to find a way to stay motivated and focused.  I tried to think of a those who have helped me in my 4 years with the Gazelles, and that I'd soon see Melissa and a couple if friends.  I was relieved to leave the Docklands area, and head West towards Westminster (Parliament, Big Ben etc). There was a very slight headwind.  However, the crowd support was amazing, which kept me going.  It was also starting to warm up, and I could feel the sunburn on my shoulders and neck (although I appreciate that it was nothing compared to Boston).  The London Eye (large Ferris wheel) came into view and I decided to focus on reaching that.  It became harder and harder to stay focused, and keep moving.  However, the crowds are very thick coming down the Victoria Embankment (road), and it was almost deafening at times.  About a mile from the finish I heard someone shout "a Gazelle wow".  It was a runner from Rogue.  I tried to respond and uphold Gazelle pride, but the tank was empty.  Finally I turned right towards Parliament Square, and then left onto Birdcage Walk and I could see Buckingham Palace, and the 800 meters to go sign. I was able to pull off a mini kick and come home in 3:27 + change.  Not what I'd hoped for, but 15 minutes quicker than my previous best in London.  The good news is that next up is likely to be Austin 2013, and last time I ran Austin (2008) after London (2007), I improved my time by 22 minutes, which is roughly what I need to BQ.

First run back.  Averaged about 9 min/miles on the I-35 trail loop.

Easy miles at Hancock Golf Course.

Easy does it.

Trail run today on the Barton Creek Greenbelt.  It was hot and humid.  However, ti was great to try something a bit different, and I was pleasantly surprised about how my VFF experiment is going!

The VFF experiment continues ;o).  It was cooler, but very humid this morning.  Met up with Mark for 7 miles (which involved a wamr up and cool down for me).  It was a very relaxed pace as we're both gettingover marathons.  However, we got to catch-up and exchange race day stories!

Warm up then 4 x 800 meters (had planned to do 8, but legs said no ;o), followed by a cool down.  Yes, I did this one in VFFs by popular demand!!!

Easy long run on the trail.

I've been fighting off a bug this week so this my first run.  Easy stuff around 8:30 min/mles.

Easy run to loosen the old leg muscles.

Made it down for a run with the Gazelles today.  It was longest run to date in the VFFs.  One of my toes is a little sore so may have to skip the VFFs for a couple of days ;o(.

My foot hurt a little from yesterday so I had to ditch the VFFs foe the day....I feel a little ashamed ;o).  Easy run on mixed road and trail.

Easy does it.

It was hot (90+ degrees) when I headed out for this run.  I'd been lazy all week so I needed to get something solid (if unspectacular) on the books, and I was able to do just that.  Warm up then 4 x 800 meters (3:15, 3:09, 3:03, 3:06), with 2 minutes rest between each one.  I wanted to do 8 x 800s, but didn't have the mental energy to keep going that long.  As such I decided to add 1 x 1600 meters so that I'd at least reach 75% of my original goal.  I was pleasantly surprised to run 6:05 for that last mile before a cool down back to the house.

Didn't get going until around 8am by which point it was heading into the high 70s and high humidity.  However, I knew I needed to get a long run in.  This run also saw the return of James running with a camelbak.  I feel like I've got too used to extended water stops which has hurt my race times.  As such I'll try to do a few runs without stopping.  I could feel a fair amount of rust during my run.  However, I'm heading back in the right direction.  8:15 average pace.  Not earth shattering, but the "real feel" temperature was over 90 degrees by the time I finished.

Trail run this morning.  It was warm and humid, but not as bad as yesterday.  Solid run.  Average pace was around 10:30 per mile, but one of the group had a spill near the half way point so had to take it easy on the way back.  Great way to start the running week.

Easy run

Easy run as doing a long trail run tomorrow.

Great trail run...but it almost did me in ;o).  It was hot and humid.  I'd planned to do 16 miles, and tackle the infamous "hill of life".  However, I was senible enough to turn around a little after mile 6:25.  The last few miles were very tough mentally.  However, I made it.  A reminder that I need to get my arse back in gear!

Trail run with Coach G and Co.  Never been on the section of trail we run.  Lots of ups and downs, mixed terrain, and lots of biting flies ;o(.  Apart from the flies it was a great way to start the week!

Warm up then 6 x 800 meters, and then a cool down.  Times were slow, but solid stuff.

Easy does it.

Headed out very late in the day...about 8:30pm.  It was a slow run, but it was very hot.  It was still 88 degrees when I returned home. 

Easy does it

Easy does it

Easy does it!

Haven’t run that far since the marathon, and I felt it.  Yes, its time for me to get off my rear end and get back in shape.  I had planned to do an easy 12 miles.  However, the group didn’t turn at the designated point, and instead everyone opted for the 14 mile route.  I didn’t want to run on my own (too much of that this summer) so went with the herd.  I actually felt okay until around mile 10.  However, then the tiredness really hit home.  Still I made it round in one piece.

Legs in pieces after yesterdays run.  As such cut it very short today!

The recovery starts here.  Warm up then core work out (200m then 14 x pushups, situps & supermen, then 200m and 15 step ups on each leg, 15 lunches on each leg, and 15 squats…then 200m….you get the idea), then some running drill stuff, and then back to base.  I will ache tomorrow…

As predicted I ache all over today.  A sign that I am weak (physically, and also mentally for not doing more core which I why I ache so much ;o). 

Tough workout this morning.  Warm and humid.  I knew it was going to be 2,400 meters at a hard effort and then relays.  If I were in shape then I’d have been shooting for 8:45ish.  However, I am not in shape.  Instead I set myself the goal of 9:30, and 9:15 if I felt good on the day.  I started out conservatively, and then sped up on lap 2, and then went for it on lap 3.  I came home in 9:16.  Normally I’d be very dissapointed, but if I can run that when I am this out of shape and running 30 miles a week.  It will be a long, hard road back to form.  However, I’ve taken the first steps.  I just hope I can keep it going until Austin next February!

Hot and humid morning.  However, I was determined to have a better run that last week.  Slow start to the run, and then solid middle, and picked it up a little at the end for exactly 8 min/mile average pace.  About 45 seconds per mile better than last week.  The comeback continues ;o).

Excessively humid this morning.  Tried to keep the heart rate down and just getsome easy miles in with Tom.  Mission accomplished.

Yes, just a solitary mile.  Didn't get to run in the morning so headed out after work.  However, after 1/2 mile the thunder and lightening began.  I don't mind the rain, but didn't fancy getting fried so turned around and headed for home.  Every mile counts right?!?!

Tough core workout this morning.  Long warm up then drills (backwars uphill, push ups, jumps, lunges, spints), and then back to the gym only to discover I fotgot my towel.  Had to dry off with a tiny workout towel, which was all they had to buy at the gym ;o(

Tough core workout this morning.

Progressive run today.  3 miles super easy warm up then it was time for what Coach G calls the "fun" part.  He told me to start at 7:20 pace.  First mile was bang on 7:20, and then picked it up from there.  Splits were 7:20, 7:15, 7:02 & 6:52.  Nothing earth shattering, but moving in the right direction.

Struggled today, but made it round in one piece.

Felt better than yesterday, but far from 100% so the 8:45s felt much harder/faster.  Here's hoping for a better day at the office tomorrow ;o)

Coreeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

Honestly thought that this run was going to finish me off at one point.  Didn't feel great when I woke up, but had committed to meeting a running buddy so had to do it.  Very tired now, but ne more dayof running, and then I'll take Friday off ;o)

Bit of a shocker this morning.  Felt tired as this was the first time I'd run Monday, Tuesday. Wednesday and Thursday for a while.  However, thought I'd be ok.  That was wishful thinking!  After the warm up I was feeling a little too warm.  Just as the group was starting a half hour of progressive action I decided to do a super slow jog on the trail instead.  Glad I did as I felt a little light headed as I got close to the gym.

Felt much better today, compared to Thursday and last week.  Still I took it easy and came home averaging around 8:20 min/miles.  

Recovery run.

Core action with an extra long coold own to bump up the mileage.

Horror show this morning ;o(

Best run in ages.  Warm up to Zilker Park and then 7 x 1,000s on the grass.  I was in the 4:15 group.  However, most of them were well under that mark.  Splits were 4:03, 4:04, 4:04, 4:09, 6:47, 4:14 (I paced this one to show that we could do 4:15)....and then the bomb drop...a lung busting 3:29...it was tough, but felt good.  After that jog back to RunTex and then onto the gym!

Core, core, core...

Easy does it!

Long workout this morning.  4 mile warm up, then 2,400 meters on the grass, and then 6 x 400 meter relay with 150 meter jog as a recovery, and then jog back to the annex and onto the gym.  I ran 9:16 last time we did this, and wanted to get close to 9:00.  I ended up with 9:13, and was initially felt a little disappointed by the time.  However, I doscovered that most people were 10-15 second slower than last time.  I also had 1.54 miles on the Garmin so probably very close to 9:00 for 2,400 meters.

Mt Bonnell this morning.  It was a touch cooler this morning...a mere 74 degrees at the start ;o).  I felt good all run apart from the last couple of miles.  That's when the tiredness set in.  However, didn't go to pieces, and kept pushing until the end!

Easy does it.

More easy does it on an excessively hot and humid morning!

Tough hill workout this morning.  Well it wouldn't have been so hard if: a) I was in better shape, b) isn't wasn't so hot, and c) it wasn't so humid.  It nearly broke me, but not quite ;o)

Have felt awful all week due to allergies.  Just went out for a short run.  This felt tougher than Mt Bonnell last week.  However, still felt better than I did at work on Wednesday and Thursday ;o).

Felt much better today, but decided to just do a "regular" Sunday run as I have Wilke on Tuesday. 

It was supposed to be cooler this morning....not sure what happened ;o).  Oh well it did actually get amonst cold on the jog back when it looked like a storm would be brewing, but sadly it was "nice and warm" for the hill portion of the workout.  Met at Robert E. Lee (REL), then onto Wilke.  7 direct assaults on the hill, then 3 backwards, and 3 sprints.  I think people cut the workout short as I was the last to finish.  While I'm no hill expert, I'm not that slow ;o).  Long job back to the gym as everyone still left was stopping at REL.  Oh well good stuff.

Suffering a little from the dreaded "Wilke butt" this morning so a little shorter than normal for my Wednesday run ;o).

Tough run today.  I didn't feel good this morning so didn't run with the group.  Instead, I went back to bed and resolved to run after work.  It was tough, but I dragged myself out to 4 x 2Ks.  1 1/2 mile warm up, then 4 x 2Ks.  I went a little too fast on the first one (relative to where I am in the training plan), which meant that my legs had totally gone my #4.  However, I kept going, and pushed as hard as could.  Splits were 7:55, 8:03, 7:59 & 8:17 (yup legs had given up).  After that I jog (or should that be staggered) back to the house ;o).

I didn't feel great (allergies), didn't get enough sleep, and the conditions were tough BUT I made it round, and finally put in some semi-decent mileage for a week.

Easy run.

Tough tough run.  Missed the morning group so decided in my infinite wisdom to run with the aafternoon group.  BIG MISTAKE.  It was hot (95+ degrees), but somehow humid as there had been storm activity.  The workout was 4 x 2,000s.  First one was 8:20...not too bad.  Second one was the same speed, but felt much tougher.  Fell apart on the third one...8:45, but then the clouds blocked the sun for the last one, and even a few degrees made the world of difference as I cranked out an 8:01.  Still slower than I'd like, but a reminder that it was the heat that did me in today.

Didn't feel good so cut this one short.

Fartlek on the trail.  Warm up then 15 x 1 min fast, 1 min slow, followed by 1 mile cool down, and then onto the gym!

Brutal run this morning!  It wasn't too hot, BUT it was excessively humid.  Met up with a couple of buddies who were doing 16 miles.  I'd planned to turn off early & do 12-13 miles.  However, things didn’t quite pan out that way.  The heat and humidity got to my male running buddy, and he dropped back after about 7 miles.  That left me and a very petite lady.  We’d started super early so it was still only around am, and didn’t want her running alone so just tried to grit it out.  Alas I ran out of water after about 11 miles, but was saved by a random water stop at around mile 14.  I think without that I would have been in serious trouble.  Made it back to the house, but I was totally spent.  Chucked two muscle miles, a 32oz Gatorade, had a shower and then collapsed on the bed for 20 minutes before I could even think about doing anything.  Still I survived…oh and the pace...well over 9 minute mile average.  As I said brutal!

Core workout.

Easy does it!

It was 2400 day at the track.  Warm up (saw Derhammer on the trail there), then some drills, and then the main event.  First lap was good, must have got complacent as the second lap was very slow, which left me a lot to do.  Lap 3 was solid enough, but knew I needed to up the tempo.  Started to pick it up on lap 4 and 5, and then went with everything on the final lap.  Ended up with 9:01, which is my fastest time of the summer by 11 seconds, but still had hoped for 10-15 seconds faster.  Still moving in the right direction!

Not a good run today.  Just started to overheat, which is strange as it was cooler.  Oh well...best to get the bad runs out of the way early ;o)

Wonderful cool morning for an easy run.

Easy does it ahead of hill work tomorrow.

Long hill workout this morning.  Warm up then 7 x 600 meters of hill action...gentle incline at first, then a tough stretch, and then easing off again at the end.  Then it was 3 backwards on a 100-150 meter section, and then 3 sprints.  Topped it off with a long cool down back tot he gym. 

Easy does it.

Didn't feel well on Thursday or Friday so just took it easy today.

Recovery run on the trail

;o(

Shocking workout.  Warm up felt good, but then started 800s and felt awful.  Did 3 of them and then headed hom to lick my wounds ;o(

After a long car ride home my legs were not 100%, and it was pretty hot.  However, I was determined to finish what I'd started on Tuesday so it was back to the track.  Pace was awful, but gritted my tetth through 8 x 800 meters.  Most of them in the 3:10-3:112 range with one at 3:00.  Not exactly inspiring stuff, but I go the job done.  However, I think that it is very unlikely (make that impossible ;o) that I'll break my 10K PR in 2 weeks ;o(

Decided to go out and back this morning while the vast majority of folks went point-to-point.  I got my timing a little wrong, and ended up seeing the group come past me about 1/2 mile from my turnaround point, i.e. they were a mile in front of me when all was said and done.  I tried for a few miles to pick up the pace and chase them down, but only succeeded in tiring myself out.  Thats where the 4 MGP miles came in.  Ended up right at 8 min/miles, which is better than it has been ;o) even if it isn't really what I need ;o(

Legs fet very beaten up stil. Hopefully will do better tomorrow at mile repeats.

Tough workout this morning.  I just didn't get into the workout...not sure why.  It was mile repeats.  First 3 were ok...around 6:20-25...although wanted 6:10-15, but legs totally shot on the last one hence the the MGP mile.  Oh well.  I'll live to fight another day!

Easy does it.

3 mile warm up, then 4 mile tempo, then a 1 mile cool down.  Tempo miles averaged around 6:45, which is ok given that it was 90 degrees (started at 5:30pm), and also on the trail which is slower. 

Note: I was supposed to do 4 miles progressive, but realized I went out too hard so just tried (and succeeded) to hold onto the 6:45 pace.

Long run on my own.  Average pace 7:50 min/mile.

I-35 loop + a little extra with Derhammer and another friend.  Had to add on a little to get the full 8 miles ;o).

Coreeeeeeeeeeeeeeeeeeeee

Legs feel lifeless.  Let's hope they feel better tomorrow.

Lovely cool morning for a race.  I hadn't had the best week on the running front.  I've been suffering with allergies, and legs have felt lifeless.  However, felt good during my warm up, and decided to "go for it" in the first couple of miles, and then see what I had left in the tank.  I was very consistent, and all of my miles were wtihin 5 seconds of each other.  I didn't quite pull off a PR, but I was close, and given all that has happened of late I will take it!

Easy run ont he trail as coach didn't want us doing the hill workout after the race.  Probably wise as wanted to see how my foot was doing.  I'd put my foot in a small pot hole during the race.  It hurt for a second, but then was fine.  Started hurting that evening until I could barely walk.  However, took some ibuprofen and then it was fien the next morning.  All a bit strange really.

Poor run today.  However, I was a bit emotionally drained.  War, up then 2 miles at 10K pace, and then a cool down.  Had hoped for more, but you get what you can take sometimes.

This was supposed to be 3 mile warm up, 10 a MGP, and then a 1 mile cool down.  Alas the humidity got to me, and I started to badly overheat so had to shut it down after just 4 1/2 faster miles.  Oh well, roll on the cool weather ;o)