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....
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