Started from the house and ran south on Kinney and turned on Heather to Bluebonnet. Ran down Robert E Lee to trail and ran towards the rock, past the rock to alittle past the dip and turned around. Ended up running about 6.34 miles.
felt good.
Core: 1 hour of core with Ranelle and Alex, worked on legs and abs
Tuesday: 54 minutes with Paul, James, Colbert, Grant, Scott, Bob. Felt good. Ran about 8 min pace to Enfield and back to Barton Spgs. pretty cool this morning. Ran about 6.8 miles
Wednesday: Warmed up 10 min, drills, stretch. 3 sets of 4x300 w/ 100 jog recovery
67, 68,68,68
300 jog recovery
63,64,64,64
300 rec
59,62,61,61
cool down 10 min
Stretch
Wednesday, September 26, 2007
Thursday, Sept 20th no running slept in
Feeling really tired today. I was going to run but have been feeling tired so I slept in.
Friday: Massage with Devon. He fixed what was going on in my left foot. pretty painful. My bone was out of place. He worked on my ITB and that sucked too. I told him I was feeling tired and he suggested I take more vitamin C and the herbs he sold me last time for fatigue. I think I'll do that.
Saturday workout: Started at Randall's and ran with Adam to Scenic. Carmen did the hilly first part of the run with me x 4. My workout was to do 4xprogressive loops around Scenic and start at 6:30 pace and get faster every mile w/o stopping to recover. I warmed up 16:30. Started my first loop with Carmen. She stopped at the top of Scenic as I kept going around to Mathews Road and when I got to the mile split to pick up Carmen again, my time was 6:00. oops....too fast...Carmen told me to slow down on this one and then pick it back up, so the next time I ran the loop, it was 6:17. Better, but still fast. Oh well....she really helped me up the hill by being right there next to me. I was really pushing up the hills but felt comfortable. By the 3rd one, I ran 6:11 and on the fourth mile, she ran up the hill with me and I was starting to lose steam. she pointed her hand down next to her as we were running and I caught up. Later she would tell me that she was just losing steam too and she never pointed her hand down, oh well...it helped me to think she was telling me to get right next to her. I was breathing pretty hard next to her but kept pushing...I was anticipating that she was going to stop at the top of Scenic and she didn't. I thought I would be able to relax on the last half, but she kept running. I think she had an idea that I would slow down, so i kept pushing hard and by the last 3rd of the mile, she stopeed but yelled for me to keep going...I flew down the hill and when it flattened out, I used my hip flexors to pull alittle and the last mile was 5:59. Ouch! But cool....
We cooled down for 16:30 back to Randall's. I feel really good about this workout.
Friday: Massage with Devon. He fixed what was going on in my left foot. pretty painful. My bone was out of place. He worked on my ITB and that sucked too. I told him I was feeling tired and he suggested I take more vitamin C and the herbs he sold me last time for fatigue. I think I'll do that.
Saturday workout: Started at Randall's and ran with Adam to Scenic. Carmen did the hilly first part of the run with me x 4. My workout was to do 4xprogressive loops around Scenic and start at 6:30 pace and get faster every mile w/o stopping to recover. I warmed up 16:30. Started my first loop with Carmen. She stopped at the top of Scenic as I kept going around to Mathews Road and when I got to the mile split to pick up Carmen again, my time was 6:00. oops....too fast...Carmen told me to slow down on this one and then pick it back up, so the next time I ran the loop, it was 6:17. Better, but still fast. Oh well....she really helped me up the hill by being right there next to me. I was really pushing up the hills but felt comfortable. By the 3rd one, I ran 6:11 and on the fourth mile, she ran up the hill with me and I was starting to lose steam. she pointed her hand down next to her as we were running and I caught up. Later she would tell me that she was just losing steam too and she never pointed her hand down, oh well...it helped me to think she was telling me to get right next to her. I was breathing pretty hard next to her but kept pushing...I was anticipating that she was going to stop at the top of Scenic and she didn't. I thought I would be able to relax on the last half, but she kept running. I think she had an idea that I would slow down, so i kept pushing hard and by the last 3rd of the mile, she stopeed but yelled for me to keep going...I flew down the hill and when it flattened out, I used my hip flexors to pull alittle and the last mile was 5:59. Ouch! But cool....
We cooled down for 16:30 back to Randall's. I feel really good about this workout.
Thursday, September 20, 2007
Tuesday and Wednesday 9/18-9/19
Ran 70 minutes up to campus with James, Scott, Grant, Colbert, Bob and a girl that we didn't know visiting from the valley. She was pretty nice, Meg. She's an architect and owns Megamorphasis. Felt really good. Ran down Congress at the end and dropped off Meg at her hotel on 11th. We finished at Barton Springs pool and I felt pretty fresh.
Wednesday: 6x800s'
Warmed up: 10 min
3:17 (uphill) too slow
3:00
3:10
3:07
3:14
2:58
cool down; 10 min
Felt alittle tough. I've been tired waking up and have gone to sleep early. don't know what's going on. My left foot is feeling alittle pain as I walk down the stairs. I've been wearing flip flops all week....bad idea. It was pretty humid today, but cool.
don't think I'm going to do weights tonight. I'm pretty tired.
Wednesday: 6x800s'
Warmed up: 10 min
3:17 (uphill) too slow
3:00
3:10
3:07
3:14
2:58
cool down; 10 min
Felt alittle tough. I've been tired waking up and have gone to sleep early. don't know what's going on. My left foot is feeling alittle pain as I walk down the stairs. I've been wearing flip flops all week....bad idea. It was pretty humid today, but cool.
don't think I'm going to do weights tonight. I'm pretty tired.
Monday, September 17, 2007
Sept 3-Sept 17th
Monday Sep 3:
a.m. 30 - 40 min easy
p.m. weights or core workout + foot drills (missed workout)
Tuesday Sep 4:
Am: 60 easy (ran with Fred/James/Paul at 5:30 am)
pm: 20min stretch session
Wednesday Sep 5:
a.m. training session with Carmen’s group 4 x 1 mile at target 10k pace (Ran first mile in 6:30, 6:18,6:19, and 6:15)
p.m. weights
Thursday 6:
a.m. 50 easy, no hills. Try to do some grass on Zilker (ran over to Zilker and ran about 7:40 pace, did 1 mile on grass)
p.m. 20min stretch session
Friday 7:
Rest
Saturday 8:
With Carmen’s group:
High School Track to Lamar to Mopac (water at Rock), then up Stratford (medium-hard), down red-bud (easy), down Lake Austin to track (tempo), and 1 mile on track (hard). (Ran at 6:30 am by myself. Ran 2 mile warm up, 7:40 pace for Stratford, Tempo at 6:20 pace and last mile on track was 5:58) It was pretty tough to keep the last mile but I wanted to do sub 6. Stretched and cooled down 10 min.)
Sunday 9:
75 easy (Ran with Cindy S at 7:45 pace)
Monday 10:
a.m. 30 - 40 min easy (Ran 40 minutes by myself)
p.m. weights or core workout + foot drills
Tuesday 11:
Am: 20 easy, 20 tempo, 20 easy. (Ran on treadmill, 20 min tempo was 7:20 pace, not that fast)
pm: 20min stretch session
Wednesday 12:
a.m. training session with Carmen’s group (3 miles of 30 sec fast/30 sec slow) (Woke up in the middle of the night with a horrible knee pain (left) but when I woke up, it was gone..I only did 2 miles of 30sec/30 easy at 7 min pace)
p.m. weights (missed weights workout)
Thursday 13:
70 easy (Ran with Fred and guys and knee felt good, did Scenic route)
Friday 14:
Rest
Saturday 15: 80 easy (Ran on part of trail by myself and felt good, ran a 7:45 pace)
Sunday 16: 25 easy, 25 medium (slower than tempo), 25 easy (Ran with Cindy S and started at the house...started out at 8 min pace, did the first part of 25 tempo at 6:58 and second half at 6:57 pace, Ran the tempo up campus, hilly route...cooled down alittle long (35 minutes)
Monday Sep 17:
a.m. 30 - 40 min easy (ran 30 min on treadmill easy, 8:30 pace) felt good
p.m. weights or core workout + foot drills
a.m. 30 - 40 min easy
p.m. weights or core workout + foot drills (missed workout)
Tuesday Sep 4:
Am: 60 easy (ran with Fred/James/Paul at 5:30 am)
pm: 20min stretch session
Wednesday Sep 5:
a.m. training session with Carmen’s group 4 x 1 mile at target 10k pace (Ran first mile in 6:30, 6:18,6:19, and 6:15)
p.m. weights
Thursday 6:
a.m. 50 easy, no hills. Try to do some grass on Zilker (ran over to Zilker and ran about 7:40 pace, did 1 mile on grass)
p.m. 20min stretch session
Friday 7:
Rest
Saturday 8:
With Carmen’s group:
High School Track to Lamar to Mopac (water at Rock), then up Stratford (medium-hard), down red-bud (easy), down Lake Austin to track (tempo), and 1 mile on track (hard). (Ran at 6:30 am by myself. Ran 2 mile warm up, 7:40 pace for Stratford, Tempo at 6:20 pace and last mile on track was 5:58) It was pretty tough to keep the last mile but I wanted to do sub 6. Stretched and cooled down 10 min.)
Sunday 9:
75 easy (Ran with Cindy S at 7:45 pace)
Monday 10:
a.m. 30 - 40 min easy (Ran 40 minutes by myself)
p.m. weights or core workout + foot drills
Tuesday 11:
Am: 20 easy, 20 tempo, 20 easy. (Ran on treadmill, 20 min tempo was 7:20 pace, not that fast)
pm: 20min stretch session
Wednesday 12:
a.m. training session with Carmen’s group (3 miles of 30 sec fast/30 sec slow) (Woke up in the middle of the night with a horrible knee pain (left) but when I woke up, it was gone..I only did 2 miles of 30sec/30 easy at 7 min pace)
p.m. weights (missed weights workout)
Thursday 13:
70 easy (Ran with Fred and guys and knee felt good, did Scenic route)
Friday 14:
Rest
Saturday 15: 80 easy (Ran on part of trail by myself and felt good, ran a 7:45 pace)
Sunday 16: 25 easy, 25 medium (slower than tempo), 25 easy (Ran with Cindy S and started at the house...started out at 8 min pace, did the first part of 25 tempo at 6:58 and second half at 6:57 pace, Ran the tempo up campus, hilly route...cooled down alittle long (35 minutes)
Monday Sep 17:
a.m. 30 - 40 min easy (ran 30 min on treadmill easy, 8:30 pace) felt good
p.m. weights or core workout + foot drills
Sunday, September 2, 2007
Sun, Sept 2nd, Ran 90 min for 11.5 miles
Ran by myself with headphones from the house. Ran to Town Lake and did out and back on the north side of the lake. Felt really good. Ran about a 7:45 pace overall. Felt really good. tons of people on the trail. I can't believe how easy a 7:20 pace feels. I would look down at my watch and have to slow down. 7:40 pace felt really slow to me...go figure. I hope I can keep this up. I need to do weights today.....
Sept 1st, 9.2 miles (70 min, scenic)
Ran with Scott, a new guy with the 26.2 group. We averaged a 7:40 pace for 9.2 miles through Scenic. Felt really good.
Fila Relays August 31, 6:30 pm (total 7.5 miles)
Ran 20 min in the morning to warm up and did a little stretching. Did one massage today with Lino at 8:15 am and then took the rest of the day off. I went to Central Market and shopped and ate a light b'fast of toast and 2 egg whites. Ate a 1/2 turkey sandwich w/ avocado, tomato and lgt mayo with some corn chips for lunch at about 1:15 pm. Felt a bit of a side stitch until 40 min before the race. Cameron and I drove over and he walked with me to the park. We got there about 5:45 pm. The race started at 6:40 pm, late. I warmed up with Cindy Salazar. did some drills and 4 strides. I was the first leg so i got in the front about 3 people deep and we waited about 10 min before they shot the gun off. i went out hard and at the 800 i looked and I was at 2:48, is that too fast? i slowed a bit but not much. I pushed hard for the 400 before the mile split, 5:48. the middle half mile had a hill in the garden center and I hit a 3:10. I was hurting in my chest but I just kept pushing. I passed 2 girls and I wasn't about to let them pass me. I heard Ricardo yell a couple of times and it helped. I ran east on Barton Springs and there was a nice downhill and i kept telling myself, you can hurt for 5 more minutes, push, push....I started to open up and turned into Zilker. I ran hard and had good leg turnover as I headed towards Cindy S. I handed off the wristband and looked at my watch. I had run the last mile in 5:45 pace. HOLY COW! I've never done that with 1.5 miles in my legs. I had just run a 14:49 for 2.5 miles, a 5:56 pace....This is a turning point...
10K in Boston is next, Oct. 8th.
Cooled down for 15 min and had a beer and taco with Cam. Storms started to come in and blow everything around. we ran for the car and then it started pouring...just in the nick of time....
10K in Boston is next, Oct. 8th.
Cooled down for 15 min and had a beer and taco with Cam. Storms started to come in and blow everything around. we ran for the car and then it started pouring...just in the nick of time....
Wednesday, July 25, 2007
Wed, July 25, Track
2x400, 1 min rest, 2x800, 1 min rest, 1x1200, 1 min rest, 1x1 mile,
Ran about 30 seconds slower than jog pace. I ran 1:48, 1:44, 3:34, 3:29, 5:18, 7:10
Felt very easy. ran w/ Sid, Jimmy, Anne. Was breathing pretty easy. worked on leg turnover. felt good today. Will do weights this afternoon.
Ran about 30 seconds slower than jog pace. I ran 1:48, 1:44, 3:34, 3:29, 5:18, 7:10
Felt very easy. ran w/ Sid, Jimmy, Anne. Was breathing pretty easy. worked on leg turnover. felt good today. Will do weights this afternoon.
Tuesday, July 24th, 72 min with Paul and Fred
Ran barton hills with Jennifer, James, Paul and Fred. We dropped off Jen and James and I ran with the other guys. We kept a good pace, around 7:50 pace through the hills. Felt pretty good. Hot and humid today.
Tuesday, July 17, 2007
Tuesday, July 17 (7.71 miles)
Ran with James and Jennifer towards Wilke. They ran repeats and I ran the lower loop about 6 times at a 7:36 pace, then I ran with them back to BSS. I ran about an 8:20 pace overall. Hot and humid today. Felt pretty good overall but a wasp stung my right finger. Ouch! stupid wasp. Good run overall. I was breathing alittle hard on slight uphill running westward on the loops. ate cereal and toast.
Monday, July 16, 2007
Monday July 16, 6 miles
Ran at Pure Austin on the treadmill today. Ran about 7:50 pace, felt good. Ran 50 minutes and ran about 6.3 miles. Did weights today, legs, adductor with the ball and med ball (6 sets of 30 seconds), did lunges 2 sets of 40, leg extensions 3 sets of 12 (30 lbs), ham curls 3 sets of 12 with 30 lbs, single leg. calf raises 3 sets of 30 seconds (tough), jump rope (3 sets of 30 seconds, single leg) upper body, shldrs, biceps, chest, traps, and then did a few core exercises. Good workout! Ate a salad with chicken and tomato basil soup.
Sunday July 15, 10 miles (41.2 miles/wk)
Ran at 7 am, pretty hot outside. Ran with Mary Faria and another guy. Started out nice and easy towards Mt Bonnell. We started picking up the pace to 8 min at Mozarts. Ran up Balcones to Mt Bonnell and back through Scenic. Kept about a 7:45 pace. Felt pretty good when we finished. Ate oatmeal and eggs for b'fast. Went to Enoteca for lunch. Ate some ham and potatoes for lunch. They were only offering b'fast items. Made Turkey burgers and panko onion rings for dinner. yumm! Slept about 8.5 hours.
Saturday, July 14, 2007
Saturday July14th "The Julia" 14 min- 8 miles
Woke up at 5:40 am. Drinking coffee and eating toast. 78 degrees this morning.
Warmed up 2 miles and started running 1 min on, 1 min off. I ran at a pretty good clip. Made it to the LCRA building, rested 2 min and then ran a tempo for 14 total minutes. Ran bout a 6:30 pace back to the track. Cool downed about 2 miles. Felt pretty good but it was really hot.
Warmed up 2 miles and started running 1 min on, 1 min off. I ran at a pretty good clip. Made it to the LCRA building, rested 2 min and then ran a tempo for 14 total minutes. Ran bout a 6:30 pace back to the track. Cool downed about 2 miles. Felt pretty good but it was really hot.
Friday, July 13, 2007
July 13, 2007 Off
Ate rice and chicken for b'fast and salad for lunch. Took the day off. 2 massages so not too tired from that. Tomorrow is the Julia workout. 14 minutes out and back.
July 12 Thursday Ran Stratfrod out and back- 7.17 m
Ran from the house to Stratford out and back home. Very hot outside. Not much water. I felt better running back from Red Bud. 8:24 pace for 7.17 miles for a total of 1 hour. Yeah!
July 11 Wednesday Cruz x 2
Warm up for 15 minutes
Cruz workout 3:15 for 1st 800. Felt really good. Ran behind Chris K. Ran the last one in 3:20.
Ricardo said that i was favoring my left leg. need to get that checked out.
cool down, 5 minutes.
Cruz workout 3:15 for 1st 800. Felt really good. Ran behind Chris K. Ran the last one in 3:20.
Ricardo said that i was favoring my left leg. need to get that checked out.
cool down, 5 minutes.
Sunday July 8th Buescher 9.61 miles (31 miles/week)
1:17 at an 8 min pace. Ran alot of hills from Buescher to Bastrop. A fly was following me the whole time. what a pest! I was pissed and running a 6 min pace after 30 minutes, finally got rid of him. It was alittle humid and hot.
Saturday July 7th Track
3 min hard, 2 off, 5 min hard, 3 off, 8 min hard, 5 off, 5 min on, 3 off, 3 min hard.
Ran with Kennedy, Mary Faria and Amy Garza. Good turn over. Warmed up for 20 minutes. Cooled down for 15 minutes. Felt good.
Ran with Kennedy, Mary Faria and Amy Garza. Good turn over. Warmed up for 20 minutes. Cooled down for 15 minutes. Felt good.
Wednesday, July 4th Track
Warm Up 9 minutes.6 x 600's. Ricardo just wanted me to get my legs turning over. I ran with Sid and Anne Flannigan. 2:29, 2:22, 2:23, 2:15, 2:22, 2:18
cool down for 10 minutes. felt pretty good.
cool down for 10 minutes. felt pretty good.
July 1st, Sunday 5.55 miles and 52 minutes (40 miles wk)
Long run in Estes, CO with Danny. The altitude is kicking my butt. We ran down a decent clip but had to run uphill the last 30 minutes of the run. had to do 2 minutes hard, 2 minutes walk. Ouch! No water at all either. I was trashed afterwards. need to veg, which I did!
Saturday June 30th 10 mile hike
Did a 10 mile hike in Estes Park, CO. Had a blast! It was tough but we did it! Too tired to run.
june 28 Thursday 60 minutes
Ran by myself on the treadmill. Ran about an 8 min pace. Did weights too.
June 27 Wed Cruz Workout
Kicked butt at the cruz workout with Karla. We teamed up and won the challenge. Did 1 set of cruz with a 3:20 800 at the end. Warm up for 15 min and cool down for 5 min
June 24, 2007 SUNDAY
Ran 9.25 miles at 7:58 pace. Total of 73 minutes. Did Mt Bonnell with Alex and Chris Kimbrough. That was tough because we finished fast at around a 7 minute pace.
June 23, 2007 Saturday
Austin High School track.
We will warm up on the trail (20 mins.) Back to start a progressive down (30 mins.) from the track...Run the last 800 meters to 1 mile on the track.
I ran the trail for 20 min and then we started running from Austin High. I was behind Kamran. I ran the first mile in 7:08, second was 6:40, third was 6:25 and the last mile was 6:04. it was really hot and humid. But i felt great throughout the whole thing. Cool down back to the car, about 5 minutes.
Awesome workout!
We will warm up on the trail (20 mins.) Back to start a progressive down (30 mins.) from the track...Run the last 800 meters to 1 mile on the track.
I ran the trail for 20 min and then we started running from Austin High. I was behind Kamran. I ran the first mile in 7:08, second was 6:40, third was 6:25 and the last mile was 6:04. it was really hot and humid. But i felt great throughout the whole thing. Cool down back to the car, about 5 minutes.
Awesome workout!
June 21, 2007 Thursday
57:01 (6.76 miles) Ran with Fred and Paul up Rollingwood to Chase Bank and back. Ran a 8:27 pace. I felt alittle ragged out. We were all alittle tired. I was glad to finish.
Weights in the afternoon. upper body and core
Weights in the afternoon. upper body and core
Wednesday, June 20, 2007
Met the group at 6 am at BSS. I was still alittle hung over from the night before. ouch! it's very humid this morning. Warmed up for 10 minutes. Ran the following splits:
1:48 slow
1:35
1:38
1:26
1:21
1:29
1:26
1:23
1:26
1:25
1:42 slow
1:28
Cool down for 5 minutes. Wow! i can't believe i ran that. Felt good after the 3rd one. Blew up alittle on the 11th one but recovered nicely.
1:48 slow
1:35
1:38
1:26
1:21
1:29
1:26
1:23
1:26
1:25
1:42 slow
1:28
Cool down for 5 minutes. Wow! i can't believe i ran that. Felt good after the 3rd one. Blew up alittle on the 11th one but recovered nicely.
Wednesday, June 20th (11:252x400's)
Met the group at 6 am at BSS. I was still alittle hung over from the night before. ouch! it's very humid this morning. Warmed up for 10 minutes. Ran the following splits:
1:48 slow
1:35
1:38
1:26
1:21
1:29
1:26
1:23
1:26
1:48 slow
1:35
1:38
1:26
1:21
1:29
1:26
1:23
1:26
Tuesday, June 19th (BDAY!) 6.89 miles
Ran with James Allen on my birthday. We ran up LAB from BSS. Felt really good. Ran a total of 54 minutes at a 7:54 pace. Some of the last miles were faster.
Tonight we are going to Eddie V's for my birthday dinner. Had the Tuna and mushrooms. We ate a great Crab Fried Rice. yumm! had a chocolate molten cake for dessert! Holy Cow it was good!
Tonight we are going to Eddie V's for my birthday dinner. Had the Tuna and mushrooms. We ate a great Crab Fried Rice. yumm! had a chocolate molten cake for dessert! Holy Cow it was good!
Monday, June 18, 2007 (50 minutes)
Ran 50 minutes around the neighborhood. Felt alittle tired but not bad.
Sunday, June 17, 2007- Took OFF
Legs felt alittle trashed after the workout. I'll do a long run tomorrow morning. The Family is in town and we went to eat at Galaxy Cafe. Had a turkey sandwich and fries.
Saturday, June 16, 2007
June 16, 2007 Saturday workout TOTAL: 8.75
Woke up at 6 am and had coffee...drank some nuun water on the way out to the workout. Met up with Ric/Carm group at rock. Rained this morning...kinda cool...no wind...Warmed up around Lamar LOOP> drank water/nuun and started stratford loop/RedBud/LAB...I charged up the hills behind Carm/Cassie. I slowed down quite a bit on the downhill....I was breathing pretty hard the first 3 hills. sid and kennedy passed me but I would catch them going up hill. When we turned on Red Bud, I relaxed and took it easy. When we turned on LAB, I caught up to Kennedy and passed him early. I felt really good and was keeping my pace at around 6:40. I went down to 6:05 a little but still felt good. I had Sid in sight but couldn't catch him. I finished strong at the Rock and drank water.
Warm Up: 25 minutes
Stratford/Red BUD/LAB: 30 minutes
Cool down to track: 1 minute 30 sec
1 mile fast on track: 1:38, 1:33,1:33, 1:32 = 6:18 (Ricardo told me to do 6:20)
The mile felt tough but my form stayed good after Ricardo told me to lead with my knees.
Cool down: 1/2 mile: 5 minutes
Warm Up: 25 minutes
Stratford/Red BUD/LAB: 30 minutes
Cool down to track: 1 minute 30 sec
1 mile fast on track: 1:38, 1:33,1:33, 1:32 = 6:18 (Ricardo told me to do 6:20)
The mile felt tough but my form stayed good after Ricardo told me to lead with my knees.
Cool down: 1/2 mile: 5 minutes
June 15, 2007 Friday Took OFF
I woke up around 7 am this morning to get some sleep. I've been waking up pretty early these last few days and don't want it to catch up to me. I told Ricardo I was going to do 2 appts on Friday to be rested by Saturday but I'm still not out of the habit of saying 'NO" to clients. I booked 4 clients and then forgot to give myself a lunch. I ate a bar around 11:30 am and then went to the chiro around 2 pm. I picked up Zen spicy chicken (dark) and white rice for lunch with a little seaweed salad. Ate by 3 pm. Hung out and then went to central market. DT, Cam and I went to EZ's and I ate a sm. caesar, and Liberty Chicken with rice. Tea...went to Jefferson and worked until 9:30 pm on taping up windows b'c of rain forecast. Went to sleep by 11 pm. Woke up for workout at 6 am..
Thursday, June 14, 2007
6/14/2007 Thurs Run 6 miles at 7:30 pace
I woke up this morning at 5 am. I made coffee and took it with me on the road. Got to BSS at 5:27 am. The guys were there, Fred, Paul, James and Darlene. we warmed up through Zilker Loop and under Mopac bridge up Veterans. Then we started going alittle faster. The guys were doing fartleks, Darlene and I just ran at a comfortable pace, around 7:30 to 7:45 and went to Enfield and turned around. We came back at 7:15 pace, I felt great. It was pretty muggy this morning but it didn't effect me. Before we started running, my right TFL was tight. It's still a bit tight and I'm going to call Mike Bandy this morning to adjust my hips. We finished and I stretched with Darlene before I drove home. I ate 2 pork, avocado sandwiches (small) and 2 cups of coffee. It was really good. Now I'm sitting here with Cameron as he reads the paper. Weights this afternoon at Pure Austin.
Stratford out and back 6/13/2007 6.5 miles
Woke up at 5 am and made some coffee. I grabbed all my stuff and ran out the door to meet the group for a 5:30 am run. Paul, James, Fred and Jennifer Stewart met up at BSS. We started out at an easy pace towards straford. We chatted along the way and Fred and James were arguing about Politics...shock. But it was a good distraction. we started up the first hill and I felt pretty good. My legs weren't turning over as well as I'd like but I have taken the last 2 weeks pretty easy. We ran hard up the hills and recovered down the hills. It was about 77 degrees and high humidity. I stayed with Paul and Fred the whole time. The pace was pretty good considering the hills. I think I averaged about an 8:15 pace. When we finished I felt really fresh, which was great. I saw Cameron in the parking lot, he was going hiking. so, I joined him for a 3 mile hike in the greenbelt. He got stung by a bee. I didn't get a chance to do weights today. I had 4 appts. Ate a great b'fast, lunch and dinner....Weights tomorrow for sure
Thursday, April 19, 2007
Bun Run 04/15/2007
I woke up this morning and felt pretty good. It's a cold day, about 47 degrees outside and it is pretty calm outside. I drank some coffee and ate a piece of toast and half a banana. I think that should be plenty for the race. Cameron made me eat something. My stomach is alittle stichy this morning but I think I ate alittle too fast. Cameron drove me to Ricardo's office so that I could meet up with the group and do my warm up. They were heading out to pick up their chip so I hung out with Cam before my warm up. When I was ready, I headed out to warm up. I ran about 15 minutes and did my drills and stretched. I ran to the bathroom about 15 min before the start and made it to line up in the front. Cameron took my clothes and I ran in my sports bra and run shorts. When the gun went off, I took off remembering not to go out too fast. I got knocked around a few times by some other runners trying to get around them. I could see Carmen ahead so i tried to ease into my pace to not reach her. i think she's pacing herself. I felt pretty good running the first mile, not breathing too hard.
1st mile: 6:13 (too slow)
I decided to step up the pace, but my legs wouldn't turn over much. I missed the second mile marker, but pressed it after and hit a 6:24.
the third mile, I ran alittle harder and felt like I was gaining. I passed Missy and another girl and ended up running a 19:35. good for 3rd in my age division, a 10 year division. I was pretty happy about it. Cameron was at the end and he was excited for me. I think i had a good effort in the race and the next one, Daisy, I should have some more training in my legs.
1st mile: 6:13 (too slow)
I decided to step up the pace, but my legs wouldn't turn over much. I missed the second mile marker, but pressed it after and hit a 6:24.
the third mile, I ran alittle harder and felt like I was gaining. I passed Missy and another girl and ended up running a 19:35. good for 3rd in my age division, a 10 year division. I was pretty happy about it. Cameron was at the end and he was excited for me. I think i had a good effort in the race and the next one, Daisy, I should have some more training in my legs.
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