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

First run after arriving home yesterday evening.  Legs feel pretty beaten up, but glad I did it!

Wonderful morning for a run.  A couple of degrees above freezing, slight breeze, low-ish humidity.  I opted to do my long run today to give myself a little extra time to get over jet lag/general travel tiredness.  I felt good for about 15 miles, but then the tiredness really hit.  I think it was a combo of not enough training, but also travel stuff....that's what I am telling myself anyway ;o).

The worst I have ever felt on such a short run ;o(

Legs felt awful, but at least I made the distance.

First time I'd been able to stretch my legs all week.  Warm up and then I did 1,000 meters hard.  I looked down at my watch and thought it said 6:59 pace, which seemed good on the one hand, but bad in that I was really pushing.  I realized when I finished the lap that it must have said 5:59 as I did the 1,000 in about 3:30 hehe.

Great morning for a run.  Cool, tailwind, and a largely downhill course.  Alas I wasn't in peak shape due to lack of training, and being ill for much of the previous week.  However, I figured I'd give it a go, and see what I could do.

I started out with the 1:30 group, and hung onto them until around mile 5.  About mile 6, a couple of Gazelles (Jesse and Ivi) caught up to me.  I tried to stay with them however they slowly pulled away down Great Northern.  I got a little down at this point.  However, I was able to hold it together and finished in 1:31:23.  My slowest time on this course.  However, I stayed relaxed and didn't "drop the hammer" so to speak so my legs should be in good shape for the last 5 weeks, which features a 20 mile next weekend, followed by a 30K race, and then the taper/peaking phase.  Why do I do this again? 

easy does it!

Warm up then 6 x 800s, and then a cool down.  800s averaged 3:02.

easy run on the trail

This was supposed to be a 2K repeats workout, but legs felt very tired so cut it short.  

Easy does it!

Not a great morning for a race...60 degrees, 100% humidity, and breezy.windy conditions.  Fortunately it was a twisting turning course so we were never heading into the wind for too long, and in a strange way it helped as it kept us cool.

 I never do well in these conditions, so I decided to focus on staying calm and relaxed, running by feel, and not worrying about the time.  This really helped me.  What also helped is that I ran much of the race with "Ivi" who is a bit of a local celebrity on the running scene.  She is as tough as nails, and can lock in a pace like nobody else I know.

 Ivi and I ran side-by-side for the first 8 miles.  I then found myself about 50-100 yards in front of her for the next 8 miles.  I think I pulled away on a slight incline, and kept thinking she'd catch me up.  Well she came past me at mile 16. We ran together for just under a mile, and then she started to pull away.  For a few moments I started to panic and think I'm going to crash and burn.  However, I managed to remind myself that I was so close to the finish, I just had to keep going.

(I also knew that I was still in front of a one of the coaching from Rogue...another running club in Austin...and wanted to hang on as he'd beaten me in the previous 2 races, and was about 5 minutes in front of me in the distance challenge).

 So I dug deep, and when I saw mile 18, i.e .6 miles to go I thought....go with with everything you have...and I started to close the gap on Ivi, and a guy running near her.  When I got to about 300 yards from the end I could hear the finish line announcer, and I also thought of David willing me on at the end of the Run For The Water in October, and kicked as hard as I could.  It wasn't anything special, but it took me past Ivi and the guy in the green top.

 I also beat the coach from Rogue by about 2 minutes 20 seconds.  So the gap is now under 3 minutes with just the marathon to go in the 6 race series that is the Austin Distance Challenge.  I have no idea what I'll do on race day.  If I had to guess, I'd say about 3:20.  I'm certainly capable of more, but I simply haven't trained hard enough.  After the marathon I have decided to take 6 months off from hard training.  I'll be limiting myself to 3 easy runs per week for 6 months.  Famous last words I am sure ;o). 

Super easy stuff!

Great morning for a run.  Cool, clear although a little humid.  Its taper time for me so we ran 10 easy, and then picked it for the last 4 miles, with the last one very hard.  

Easy run on the trail.

Easy does it.

Good confidence boosting run.  Warm up then 8 x 800s.  Most of them were around 3:05, with the 7th 3:00, and then last one 2:55.  Felt in control the whole time.  Its almost race time.  

 I'm not sure if I am more excited about the race or being done for a while ;o) 

Felt good today.  Did 3 easy, then 4 at MGP, then 3 easy.  Didn't do the MGP at the end as there were less traffic lights etc in the middle section of m run.  Its now super taper time!

Warm up then 2 miles at MGP before a cool down, and back home.

5 mile fartlek on the Central Park/Market trail.

Warm up before the marathon!

Needed today's run after yesterday's humiliation.  (My dog got sick so I got hardly any sleep, and decided it would be a fools errand to run a marathon on an hours sleep.  Probably a wise choice, but still pretty gutted).  Today was an easy run with Mark...this is normally a Wednesday run, but he's out of town the rest of the week.

 With regard to yesterday, it will take some time to get over.  However, I am still going to take a break from hard training for the next few months so that I can hopefully come back faster and stronger in the fall.

Reignition run today.

 Short warm up then 4 miles at/around MGP, then last mile at sub 7 minute pace.  Felt better than expected after very little mileage for 2 weeks. 

Warm up then 800s (3:05 average pace), then a cool down.

Warm up then 2 x 2,000s. Had planned to do a 4th, but legs got tired ;o(.

Easy does it.

Wonderful day for a run.  Warm up then 10 miles at 7:30 average (my realistic MGP), and then a cool down.  All on the trail, but felt good.

Recovery run on the trail.  When the group picked up the pace in the last couple of miles, I held back as I could feel that my legs were tired from yesterday.  While I didn't like the tired feeling, I know that means I pushed it sufficiently hard.

Easy run with Mark

Short Fartlek on the trail.

Yasso 800s at the track

Didn't feel good, but got something like the job done.

4.2 mile on the trail.

Easy run with Mark.  He's run the marathon I'm doing on Sunday so it was helpful to get some information about the course etc.

Easy run around Hancock Golf course.  Headed to Seabrook (just otuside of Houston) this weekend for a "make up" maration after I missed the Austin Marathon a few weeks ago.  It will be hot and humid, but I have good friends.  One of them is taking me to the race, and will pace for some of the four 6.5 mile loops.  Another (Derhammer) is kindly looking after my dog...hope she isn't causing too much trouble for the cat ;o).  We'll see how it goes.  Mission #1 is have fun and make it round in one piece....anything ater that is a bonus!!!

Race Report: Seabrook Lucky Trail Marathon (my Austin “make-up” marathon)

Background:

I was signed up for the Austin Distance Challenge (a 6 race series: 10K, 10 mller, 2 half marathons, a 30k, and culminating in the Austin Marathon), I’d completed the first 5 races, but then was unable to run in the Austin Marathon.  In short, my dog got sick, and kept me up all night, and when my alarm went off at 5am I’d only been asleep for about an hour.  I’ve heard that the sleep the night before a marathon doesn’t matter that much, and it’s the two night two days before the marathon that counts.  However, I felt like I was drunk when that alarm went off, and just couldn’t face it.  I was pretty gutted.  However, when I phoned by wife (who is somewhat ironically currently studying in London at the moment), she said that I should go out and cheer people on.  I really didn’t want to, and felt pretty humiliated as I walked to 34^th and Duval to see runners.  However, I am glad I did as I saw Michael, Jonathan, Karen and Ivi.  I then headed home to lick my wounds, and take care of the dog.  She is now fine, but she had to get some fun pills and potions to get her back to 100%. 

Before the Austin Marathon I had promised myself a 6 month break from hard running, and I decided to stick to this plan despite the setback.  As such I didn’t run for a week.  Then on the following Saturday I planned a few fun activities for my birthday.  During the festivities Jonathan passed me a card which said something to effect of “you owe me a marathon in the next 60 days”.  I thought it was a joke at first, but it soon became apparent that he wasn’t joking.  The next day he emailed me a couple of possibilities for  races.  I opted for the Seabrook Lucky Trail Marathon for a few reasons.  First it was close to an area that Jonathan lived while he was in high school, and I thought running on the trail would be fun.

The Day Before Race Day: 

It was a pretty full day of travelling to Houston as the traffic was pretty horrific, I think it took about 5 hours to get down there.  Jonathan has also been assigned the task of fixing the garbage disposal.  I’m not much a handyman so I was in charge of passing tools etc.  He managed to remove the existing unit, but it became apparent that it was beyond repair.  So it was off to Home Depot to buy a replacement.  We got lost a couple of times, but eventually got there right around 9pm.  We were then misdirected a couple of times while in the store, but eventually we were able to locate the requisite aisle.  Fortunately, they had the exact unit…the Badger 500…so we made out purchase, and headed back to his Mum’s.  The good part about all of this is that it prevented me from dwelling on the race, and I got a good nights sleep. 

Race Day:

When the alarm went off, I felt pretty good.  However, when I checked the latest weather forecast it showed that while the temperatures were the same as previously predicted, the sun would be coming out much sooner than previously expected ;o(.  That wasn’t good news, but it reinforced in my mind the need to take it easy, and not worry about times.  It was about 64/65 degrees at the start and 90+ humidity.  By the time I finished it was it was probably getting close to about 75 degrees, and still pretty humid.  So it wasn't Boston 2012, but no walk in the park either.

The race consisted of four 6.5 mile loops.  Each loop was about 80% on a town lake type trail surface with about 20% on the road/concrete.  Parts of loop were alongside a road, but there were also some very picturesque sections through little wooded areas, alongside a river/canal, and my favorite stretch along by the sea front.  Not only did the sea front section have great views, but a nice cooling sea breeze….and a well situated water stop.  There were 4 aid stations on the loop, so you were never far from water/Gatorade.  In this respect the race was very well organized.  The parking situation was easy, course signs were very clear.  There were also lots of volunteers, and probably the best free food/drink selection I’ve ever seen at a race.  They also had signs with questions like “which film won best picture at the Oscars”, and then a hundred yards after there would be the answer.  The one that made me laugh the most was “runners don’t die they just smell like they did”.  Perhaps one area where the signage was almost too good was that each mile was marked.  So on the first couple of laps when you passed “mile 25” you knew that wasn’t you, but by the 3^rd lap the mind mind starts to play tricks on you ;o).

This was the 10^th running of the Seabrook Lucky Trail Marathon.  There were a few hardy souls who have run each and every one of them.  So before the start those brave souls were inaugurated into the Leprechaun Hall of Fame.  Is there a greater honor that a runner can aspire too?  Next it was the US anthem, and then it was time to go.  Jonathan and I started nice and easy at around 8:30 pace.  We felt good, and for the first lap the temperature didn’t feel too bad.  However, the sun was not yet out.  We were both very surprised at how nice the course was.  However, I did get a little nervous when we went over a swampy section that said “beware alligators and snakes”…that was close to the “runners don’t die they just smell like they did” sign…maybe they were trying to tell us something?!?!

On the second lap the sun came out, and you could feel a pretty instant difference in the temperature.  I realized that I was going to chug more water/Gatorade at each stop.  However, I still felt pretty ok.  By this point there were lots of folks on the trail.  The half marathon (2 laps) had started 15 minutes after us, and the course involved lots of double backs so you’d see runners coming/going all the time.  As such while there wasn’t much crowd support there was a great deal of camaraderie amongst the runners.  You would hear everyone offering words of encouragement…from the guy who won the race to the slowest walker/runner who’d started at hour or so before the regular runners.  We were also in awe of this girl who probably about 10 who had an amazing stride and must have run something like a 1:30-1:35 for a half marathon on the trail in that heat…amazing!

The third loop is where I really started to struggle.  I had to slow down more and more, and then really take my time at the water stops as I was getting hot.  I also thought for a moment about jumping in the alligator swamp ;o).  This was also the lap when my brain would get a little fuzzy about which mile marker applied to me.  Was I really at mile 22 or mile 16…deep down I knew it was 16, but you can’t blame me for the wishful thinking.  I thought about quitting a few times, but I thought about how I didn’t want to end my season that way, all the help and support people had shown me to get me to this point, and I also didn’t want to have to explain to folks why I didn’t finish.  (I’d had to recount the story of my dog about a hundred times ;o).  Long story short is that I got myself out of the funk within a mile or two, and I had renewed focus to finish, and to stay under 4 hours. 

At the start of the final lap I had a few words with Jonathan.  He’d pulled me a long for almost 20 miles.  How it did that 4 after Austin I will never know, but I am very grateful.  Now I had just one lap left.  While I was tired, I felt relaxed and ready to do battle with one more lap.  However the sun was now getting pretty strong.  About 2 miles into the loop, I suddenly got very hot, and my heart rate got very high.  I immediately stopped running, and walked for 2-3 minutes.  Fortunately I then entered the short shaded wooded area, and I felt much better.  I started back up running albeit slowly until the water stop on the sea front.  I drank 3 or 4 cups of water, took a couple of the cold towels, and I felt much better.  I walked along the stretch by the sea.  It was grassy, the clouds rolled in, and there was a beautiful breeze.  I wished that I could just have sat there all day as the view was wonderful.  However, I was less than 3 ½ miles from home.  So I gathered myself and started back up.  I felt pretty good for about 1 ½ miles, and then I felt hot again, I walked a little, and soon after I started up there was the mile 25 mile marker.  I put my head down, and put on a “kick” of about an 8 min/mile.  The last mile was along by the river/canal, and then you turn a corner and you can see the finish.  You had to go round a couple of turns to get to the finish, but I could see it.  A couple of corners, and I was home.  My reward for finishing the race…quite possibly the ugliest medal I’ve ever received.  I crossed the line in 3:57 and change.  That’s the slowest of the 9 marathons I’ve completed.  However, I am pleased as I really enjoyed the course, and the support from the runners long the way.  I also got to finish my season off the right way.  I was also proud of the way that I didn’t panic when I knew my time wouldn’t be what I hoped for.  I was sensible, and I made sure that I made it round in one piece.  The proof is always in the pudding…and while my legs aren’t 100% today, they feel a lot better than they normally do after a marathon.  Part of that is from running on the trail, but running with joy and listening to your body also helps ;o).

After the race:

I grabbed some food, we drank some green beer (it was St Patrick’s day after all), and then headed back to base.  While I slowly sorted myself out, showered, and got changed, Jonathan then had the fun task of installing the badger 500 garbage disposal unit.  The idea of bending and contorting myself after running 20 miles seemed pretty bad, I don’t know how he did it.  After everything was installed, and we’d tidied up we headed back towards Austin.  However, first we needed some lunch.  I fancied pizza, and Jonathan was obliging enough to agree.  We’d read some good reviews for “pizza king”.  However, let me just say that the food was not fit for a king ;o)….although it was cheap.  I guess it just goes to show that you get what you pay for!. 

Takeaways from this experience:

I am very fortunate to have such great friends.  Jonathan provided me with the opportunity to finish my season the right way.  He set the challenge, he drove me to/from Houston, we stayed at his Mum’s house, and he ran nigh on 20 miles for me just 4 weeks after he’d run a BQ time in the Austin marathon. You really couldn’t ask for a better friend.  In addition, I’d like to thank David who looked after my dog while I was in Houston.  I’m hoping that his cat will recovery from the trauma in the coming days.  Needless to say I owe these two gentlemen a few drinks ;o).

What’s next:

I am pretty confident that I will sign up to the distance challenge next year.  While it will be tough, and Austin isn’t the easiest course, it will be nice not to have to travel to a race.  I also feel confident that I can run a good time.  I just need to work on my core (a lot), and find a way to get to mid-week Gazelle workouts while my wife is out of town.  I also hope that a bearded Gazelle will be joining me in the distance challenge, and trying to BQ at Austin. 

Super easy run.  Legs felt ok.

Second run after the marathon.  Legs felt pretty good, but can tell that the marathon took a lot out of me.

Easy goes it.

This was supposed be a mini speed workout, but legs felt very tired so just took it easy.

First run in double digits after the marathon.  Fairly warm and humid.  Just took it easy.

Recovery run on the trail.

First Gazelle workout in 5 months.  I felt good to be back, but I could feel how much speed I'd lost.  It was a tough workout to come back to...the dreaded 2400 meter test.  I had no particular goals in mind, and I also forgot my watch and ended up in between groups.  As such, I can only guestimate my time...I'd say it was about 9:30, but it could have been slower (and unlikely to have been faster).  After that we did 12 x 200 meters hard, with 100 meter jog as a recovery.  I then went the long way back to RunTex, and then onto the gym, which accounts for the high mileage.

Epic trail run on the Green Belt.  The goal was to get as close to the infamous "hill of life" as possible, and then head back to base.  The good news is that despite a minor fall and two water crossings that were almost up to my chest we made it all the way to/from the Hill of Life.  I then had to add a little extra as I had to go to a pre-designated rendezvous to meet my wife and get a ride home.  

 (As I write this my calves a little stiff, but too bad all things considered). 

Easy run on the trail.

Easy run with Mark.

Attended the Boston vigil organized by David/Derhammer, and a couple of the Gazelle running coaches.  Ended up walking the 3 mile loop with David.  It was good to catch up, and hear about his experiences in Boston.  Also got to chat and catch up with some other members of the running group that I hadn't seen for a while.   It was a good reminder of why I enjoy the running community so much, and the strength of that community in the face of adversity.

 I decided to top things off by running home.  Just as I was about to start my run a fellow Gazelle gave me a glow stick.  I ran with that the whole way home...and its still shining! 

Medium distance run at 8:15 min/mile average pace.

Warm up then 2K close to all out, and then a cool down.  Haven't been sleepin well so workout cut short.

20 minute warm up, then 15 x 400 meters with 1 minute recovery in between.  I went out with the 1:30 group.  While no records were set, I was pleased that I held the pace the whole way through.  Alas I wasn't able to "granstand" the last one, and just about managed to maintain my pace, I was pleased that I didn't collapse, and the speed and endurance will return!

Didn't feel good when I woke up, but thought I'd could gut out a long run later in the morning.  Hmmm...well does 3 1/2 miles count?  Guess not, so I'll aim to tack on some extra miles to the usual Sunday recovery run!

Missed the long run yesterday so had the bright idea to add some extra miles onto the Sunday recovery run.  It was lovely and humid, but not too hot, for the "regular" part of the run.  It also helps that is was with the group so the miles just flew by.  However, I had to do the last 6 on my own.  It didn't help that I miscalculated the distance home.  I was thinking of the distance from one point on the trail...trouble is that I was almost 1 1/2 miles further away than that...doh!  Oh well it was good to stretch my leg, and be on my feet for a good deal of time.  I had to slow down on the Expo Hills as it started to get warm, and I could feel my heart rate getting high.  Still made it in one piece, and will be ready for a run on Tuesday. 

Mile repeats today.  Weather wasn't too bad.  Pretty humid, but nice and cool.  I felt good for the first couple of mile repeats, but then started to feel tired on the 3rd one.  The 4th was barely at MGP as the legs had had enough.  I can certainly feel that I've lost the "edge".  However, the good news is that is (nearly) alwasy a downhill after an uphill battle ;o).

Splits were as follows: 6:45, 6:29, 6:28, 7:15

Mile repeats.  3 good one, 1 shocker, and then a jog back tot he gym.

Easy does it.

8 miles on the trail at Pedernales Fall State Park.  Wish we'd had time for another loop.  It was chilly, and low humidity....I even wished I'd had gloves.  Is this really early May in Central Texas?

Legs totally lifeless ;o(

The end of a super tiring and draining week.  Glad its over.  I'll take tomorrow off, and then start afresh next week.

After a shockingly poor week of running, I got back into the swing of things with 10 miles this morning.  8 min/mile average pace.  I was pleased as the conditions were ok, but not great.

Easy run with Mark.  Tough conditions.

Summer has arrived in Austin, Texas.  It was very very hot and humid.  Struggled h, but survived 12 hilly miles.

Recovery trail run.  Slowed down at the end as I was tired, and heart rate was climbing s it got warmer.  This is a recovery run after all ;o)

Short core workout.

Felt like crap ;o(.  

Didn't run until mid morning, and it was hot and humid out there.

Very poor run.  Set out to do 1,000s, but just got too hot so packed it in after just 2 of them ;o(

Easy run with Mark.

 ***UPDATE*** It was hot and nasty out there, but I got it done. 

Long run.  8:15 average pace.  It was hot.

Recovery wun with Derhammer and Tom.  Instead of the trail we did a hilly recovery run via Scenic and Expo.  I was tired by the end, but it was good to change it up a bit.

Warm up then 6 x 1000s followed by cool down.

10 easy miles on the trail.

Didn't feel good, but wanted to do a couple of miles.  Felt better for it.

Not much better...

Warm up and then 6 x 800s.  Pace was awful, but kept it going.  Jog back to the house was tough.  I really need to get my arse in gear!

Didn't feel great all weekend, but convinced mysefl to go for a "long" run on Sunday evening at around 8pm.  It was about 87 degrees, and a little humid when I left the house.  I started slow, and got slower, but I managed 11.3 miles.

Easy run with a bit of core action.

Awful ;o(

Easy run with Mark (Wednesday route)

Didn't have time for a full workout.  However, was pleased with the 4 x 800s I did as they were much faster than the previous week.

Haven't been running much at all lately, but when a running buddy said lets do this 8K on the trail I thought what the heck.  I've never run this distance so I'd get a PR, and besides it was on the trail so time wouldn't be that quick.

 This morning I awoke to thunder and lightening, and some heavy showers.  I figured that would make the trail harder.  However, it actually helped a little as the trail was sandy in places underfoot so it just gave you a slightly firmer footing that you;d have had otherwise. The course was out in Red Rock, Texas.  The course was undulating, but no nasty hills.  However, lots of changes of direction so it became hard to get into a groove.  Still I decided to push for as long and as hard as I could.  I had also left my watch at home...by accident...but they may have helped.  I thought I was plodding round at about 8:30 pace, but was very pleased to see I crossed in 7:13 pace.  Considering the lack of training, humid conditions, and that this was on the soft trail....I will take it!  Still I felt the lack of training in the final 1/2 mile.  Normally I'd have pushed on and caught a couple of people who finished within 10 seconds on me, but I just didn't have anything left in the tank as we trudged uphill towards the finish line.  Still lots of fun, and bbq and beer at the end!!!

Warm up then 20 x 400s followed by a cool down.  Each set of 400s we dropped 5 seconds per 400.  At first it was easy but it became tough towards the end.  Alas I wasn't able to drop the hammer at the end.

First Gazelle long run for a while.  The conditions weren't that tough, but we took on Mount Bonnell and then Pecos, i.e hills and then more hills.  I didn't feel too bad until around mile 9.  I then felt the lack of training of late.  Still, I got some solid work in.

Easy does it.

Easy run.

Easy run.

easy run.

Gazelle long run.  It was hot and humid, but I kept it steady and made it home in one piece.

Recovery run on the trail.  A little shorter than normal as I was feeling it from yesterday.

Humbling 6.5 mile core workout.

3 Gazelles workouts in a row...I'm on a roll.  Warm up, drills then the dreaded 2400 meter test.  I knew this was going to be humbling, but I didn't know just how humbling.  I felt ok on the first 800 meter lap, but then started to fade badly.  The third lap was very tough.  I came home in 10:28....my slowest ever time by more than a minute.  Then it was on to the 200 meter relay.  Finally a job back to the gym to complete the days work.

East run on the Greenbelt trail.

Hill workout.  Hot and humid for the first hill workout of the season.  Spring Creek.  3 sets of short, medium, long, then 3 x backwards up the hill, and 3 x spirnts.  Follwed that up with a slowwwww job back to the gym.

Easy run with Mark.

Warm up then 5 x 1,000 (2 mins rest on between each one) then cool down.

Still not feeling 100%.

Hill workout on the infamous Wilke.  Had to cut it short as legs felt dead.

800s at the track as I woke up too late to make it Gazelles.

Only 10 miles, but it was hard.  

Fartlek on the trail.

Easy run at Hancock Golf Course.

Mile repeats.  Horrific times, but I completed the workout.

Long run on Greenbelt Trail.

Easy run.  I'm going to will myself to hit 40 this week.

Core workout which included 1 x 400, and 3 x 800 hard.  It all felt hard though....

The day of the infamous 2400 meter test.  At my best I can do this in around 9 minutes...sometimes a few second under, sometimes a few seconds over.  Last month I did this is a terrible 10:32...today...I did it in 9:37.  So still much slower than I'd like, but a whopping 55 seconds quicker so I'm moving in the right direction.  After that we did 15 x 200 meters with about a 75 meter slow jog as a recovery.  I am not very tired.  Tomorrow I'll do an easy run that was postponed from yesterday due to the weather.  I will then drag my sorry ass round 12 miles on Saturday to ensure I meet my 40 mile goal!!!

The legs were very very tired this morning, but dragged myself round.  I need 11.15 miles tomorrow to rwach my goal of 40 miles for the week.  It will be slow, but I am confident of success!!!

The pace was awful, I felt awful, the weather was awful, BUT I hit my goal...and that felt pretty damn good!!!

Spring Creek/Norris Hill Workout!

Easy run.

Man legs are tired after that.  Short warm up then 5 x 1,000s with 200m jog as a recovery.  Time were solid if not spectacular.  When I got to 3, i said to myself I can do 2 more at this pace or ease off on the pace and do 3 more.  I chose to push the pace.  Then a jog back to the gym.

Didn't feel right in the morning so left it very late (6:45pm) to head out for this run.  It was colling down, but still much warmer than I'd like.   However, I was determined to get some good mileage in.  I focused on staying relaxed, and not expending too much energy early on.  I actually felt pretty good at about mile 8 so pushed it for a couple of miles and then eased off at the end.  Even managed a mile of MGP action, which is a million mile from last week when my average pace mayhave been over 9 min/mile.  On the right road...long may it continue...

9 1/2 hours after I finsihed yesterday's run I set off on this recovery run with Tom.  My legs were very tired, I was dehydrated, but I found a way to gut it out.  Very tired now, but I think I may have turned the corner.  Tons of work to be done, but the forward march contnues...just got to keep riding this wave and you never know where it may lead.  I could wipe out or I could PR...

Hot and humid this morning…it had to Wilke on the calendar didn’t it ;o).  About 4 weeks ago I took on Wilke, and I was defeated after only 2 repeats.  My legs were tired, and heavy and I had nothing to give.  This time I managed 5 regular ups, 3 backwards, 3 sprints and then a long cool down to the gym.  I need to be doing 7-9 ups, but as with a lot of my latest posts, I am focusing on the forward momentum.  It is 22 ½ weeks to the marathon so plenty of time.  I have the IBM 10K in 2 ½ weeks as the first race in the Distance Challenge.  I will run an awful time…probably over 43 minutes, but I am confident that 3 weeks later in the 10 miler I will run close to 70 minutes (sub 71 is the goal), and then at Decker I will push for as close to 1:30 as possible.

First step…goal this week is 43-45 miles…

Easy run with Mark.  Well the pace was easy, but conditions weren't easy...although could hav ebeen much worse I guess.  Tomorrow is a speed workout, then a day off ;o).

About halfway towards my weekly mileage target...

Missed a workout this week after a couple of nights of not sleeping well.  As such, I was keen to make this one a a good or at least a solid workout.  I ran from the house, expo, South 1st loop on trail then back on Expo to the hose.  Lots of hills to begin, flat in th emiddle, and then hills at the end.  Longest run since January.   Pace was ok at around 8:10 min/mile, but more needed.

"Rainbow" hill workout.  A new one for me.  In essence, an 800 "rainbow" on a street called Rainbow...then a short cool down, and then back to the rainbow.  Tough, but felt good.

Easy run with Mark.

Tough day emotionally as saw my wife off at the airport.  Legs felt tired, and beign mentlaly tired I wasn't able to get going to headed hom early after just 2 x 800s.

Must have picked up a bug as overheated within a mile, and legs like lead.  I know it was nasty out there, but something isn't quite right ;o(.

Legs still feel like lead so cut this one short ;o(

800s at the track.  Times were great, but legs felt close to normal ;o).

Easy run with Mark.

4 easy mile before race day!

Wonderful morning for a run.  Alas my training did not warrant the time that a day like today deserves.  Still I'm right about where I thought I would be so I at least I'm still good at guaging my pace/endurance.  There is lot of work to be done.  I take solice from the fact that I ran over 2 minutes slower in this race in 2007, and still ran a 3:19 in the marathon 4 months later.  Stranger things have happened.

As I said I knew I wasn't in great shape so I went out easy.  However, perhaps a little too easy.  First mile was 7:15 pace, which was also due to congestion issues.  I will never understand why someone who is running 1 10+ minute mile pace decides to push towards the front!  On the second mile I picked it up, and also in the 3rd, stuggled through #4, just about held it together in mile 5, and then pushed with everything I had in the tank.  That last mile was at about 6:30 pace, but it shouldn't have felt that tough to average 7:01 for a 10K.  Its 3 weeks until the 10 miler that is the Run for the Water.  I have set myself a goal to run faster than I did today.  Let's see if i can do it!

Spring Creek.  Cut it short as legs tired after Sunday.  Great morning for a run...I felt cold ;o).

Easy run.

1,200s at the track.  Could feel lack of fitness on this one.  Still did long cool down for good mileage.  AS they said in Field of Dreams...."if you build it (stamina and endurance from training)...they (or perhaps speed in this case) will come"!!!

This was supposed to be 5 easy miles, but legs felt like lead, and feet like anchors to the ground.  However, I wanted to get in a few so hat I can try to hit 50 for the week!

Hot and humid out.  For the first couple of miles my legs felt ok, but then I started going backwards.  Pace was pedestrian to say the least.  However, as Tom Petty said...I won't back down...and I didn't.  50 for the week...YESSSSS!

Legs felt like lead ;o(

Wilke.  I suffered, but I made it through.

Oh yes, that felt good.  Finally a cool day to see if there was any life in my ol' legs...and the answer was YES!  Still a long way from my best, but I made it rhough the workout, and felt strong all the way through.  I didn't have the extra gear on the final 400...but still managed a mini hammer drop. 

OK the workout was warm up, 2,000 @ MGP, 3 x 1,000 @ HMGP, and 4 x 400 @ 5K pace.  As usual the pacing gets totally thrown out the window. However. we decided not to too foolish.  The 2,000 was done at about 1:43/1:44 per lap....or about 6:55 mile pace...maybe one day I'll run a marathon at the speed.  1,000s were done at about 1:37 per lap.  400s were about 1:31/1:32...the last one was at 1:21.  Mike flew past me at about 150 metres.  I held on until 200 meters.  He made a move...I tried o counter....but it wasn't quiet there.  Still I finished strong.  I needed a confidence booster ahead of the 10 miler...

Easy run over Hancock Gold Course.  Legs felt pretty good.

I stepped outside this morning, and I felt COLD!!!!!!  It was good conditions for a run albeit a little breezy at times.  Decided to run from the house as I didn't fancy the point-to-point.  I felt good until the last 1 1/2 miles when I could feel I was going into uncharted terriroty distance wise.  It was then that I realized that I hadn't run that far in a training run since January.  I could also feel the extra miles from the past couple of weeks.  I'm going to back off the mileage next week so that I can run a good 10 miler next weekend....I'll then be seeking 50 miles the folloiwing week as I gear up for Decker, which will be the acid test of any progress I have made on the fitness front!

Felt good after 2 days off.  Sometimes it needs to be done...

Hill workout on Rainbow.  Different to last time.  This time it was an 800 metre loop with 90 second recovery.  We did 6 loops then 2 x backwatds and 2 x sprints...but the backwards/spints were much longer than normal so it all evened out.

Liking the transition to Brooks so far.  They simply have more room in the toe box than the saucony's.  My right little toe was getting a little smushed in the Saucony's...and that was even after I tried a pair 1/2 size up, which were a little loose in general.  The brooks are a little spongy at first, but that soon goes away.

Easy recovery run.

Strange run this morning.  Started with the group for a Fartlek on the trail.  However, it was very dark on the trail and got a little spooked when almost took a tumble due to a part of the tral being cut up....and I wasn't running hard.  I just didn't fancy pushing it so headed home early.
 

Train wreck...that's how I'd describe that run.  I knew I wasn't in the best of shape, and I was a bit unlucky with a few thinsg this week, but that was pretty soul destroying.  Hopefully I can re-group in the coming days.  If I run that badly at Decker then I may quit running....;o(

Easy run with Mark.

Only got about 3 hours sleep due to storm related issues so knew it was futile to attempt a full workout.  Therefore I figured a few 800s would get the bloody pumping, but not destroy me at the same time.  I did 4 x 800s at a pretty good clip.  Wanted to do more and go faster, but I think it would have been detrimental in the long run.
 

Easy long run.

Got to the gym early so did a few weights before heading to TRC.  Spring Creek was on the calendar, but discovered that the Napa bound folks were doing a pace run with 4 miles at MGP.  While my next race involves lots of hills, I have been lacking in runs at a sustained pace.  As such I joined the pace run train.  We did a 2 mile warm up then 4 miles that averaged about 7:20.  The point wasn't to bust a gut, but to feel good cruising at MGP type pace.  I felt rock solid at that pace so I think I made the right choice.  We then cooled down back to TRC before I headed back to the gym.  Good morning's work...and now I am at work...

Easy does it.

Didn't sleep well so had to cut the workout short.  Oh well...hoping for better on Saturday!

That hurt....16 miles on my own.  Expo Hills to trail, 1-35 loop on trail, then expo hills back to the house.  Very tired by the end, but I made it.

Recovery run.

Picked up a bit of a bug so didn't run Tuesday or Wednesday in order to get myself back to close to 100%.  However, wanted to run today...decided to do a shorter speed workout to blow off some cobwebs and get some decent effort in without overdoing it.  The run consisted of a warm up, 3 x 2,000s, and a cool down. 2,000s were decent enough while not being earth shattering at 8:07, 8:11 & 7:58.  I felt solid throughout and could have done 1 more at around 8 minutes, but decided against pushing too hard.  

Finally beaten the allergy/cold/cough funk.  Just wanted to see how the body would cope this morning.  I'll do a much tougher workout tomorrow.

Poor run today.  Wanted to do 6+ at MGP.  However, the petrol tank was empty so cut it short.  It just seemed like a futile effort to carry on with the MGP stuff.

Legs felt a lot better today....although it was just a short easy run.  Tomorrow I'll go to Gazelles for a speed workout.

Body felt tired today...4th day in a row of running.  Back with the group.  2K at MGP, 3 x 1K a HMGP and 4 x 400s at 5K pace then a weary jog back to the gym.  Day off tomorrow then 18 miles on Saturday.

Tough run today.  It was 40 degrees (or therabouts), but thre was a wind with some serious bite.  I wasn't quite sure what to wear.  I think in the end I underdressed as I felt quite cold from  about half way.  This made it tough to stay focused and my speed dipped in the final few miles.  However, i am pleased overall that I managed to get some good distance in.  Overal pace around 8:10 min/mile.  I need more output...but this was never meant to be a speedy long run.

Trulty awful run..the less that is said the better.

8 easy miles with Mark.

Not sure what is going on, but legs were just empty.  I could barely maintan pace for 1 x 1,000 metres so decided it would be best to cut it short.

Needed to get some some of speed workout in this week.  Headed down to the track.  First 800 was a pitiful 3:25.  Gave myself a virtual slap around the face.  Next 800s were 3:04, 3:02, 3:01 & 3:00.  Decided to head home at that point as legs were tired and needed to get a long-ish run in the next day.  

Left it to the afternoon to run as I did the speed workout yesterday afternoon.  Didn't have high hopes, but decided I needed to "push" on this run in much the same was as I had the day before.  I thought I'd see hwo the first mile went and then go from there.  First mile was 7:48, and just went from there.  Ended up with 3 MPG miles, and average pace of 7:34...good stuff!!!

Easy does it.

Elf run.

Was supposed to be a speed worrkout, but tank read empty.

Easy miles ahead of Decker tomorrow.

Perfect weather for a race...well maybe a touch cool, but far far better than last year.  I felt great in the first couple of miles, but when I tried to consolidate I was unable to create any real turnover speed.  All I could do was maintain the effort.  I gave it everything, but it wasn't there today.  

Core workout with long warm up/cool down.

Easy run with Mark.

Speed workout at the track with the group.  1 x 2000, 3 x 1000 & 4 x 400s.  Felt good, but we actually stuck to the game plan, i.e. 2000 @ MGP,, 1000s at HMGB and 400s at 5K pace...with the last one a bit of a gut buster.

Splits were:

2,000 - 9:05

1,000s - 4:21, 4:16, 4:04

400s - 1:32, 1:32, 1:31 & 1:14

Then it was time to stagger back to the gym.

Easy long run.

Great morning for a recovery run.