Formula for a Bad Run

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This is a picture of a blister in Riley's mouth. Last night I was
taking him outside after my ride and he grabbed some grass. I can
only assume something bit his lip. The big round egg shaped thing is
the blister on the inside of his lower lip. This was at it's max. I
gave him some horsey antinflammatories and this morning it is a lot
smaller. He doesn't seem bothered at all. I'm sure by this point,
you are wondering what on earth this has to do with a bad run. Well,
because I did not know if the bite would cause a systemic reaction I
got up and walked down to the barn at 10:30 and 1:30 and then got up
at 4am for our run. Getting up that many times doesn't lead to
quality sleep. It was supposed to be a HMGP/easy alternating miles
for 8 miles. It turned out to be a pretty easy run. Just didn't
have it in me. Oh well. I'm going to bed now until noon!

Poor Business Model

I just bought a new running shoe I really like so I decided to get another pair so I would have fresh shoes for San Antonio and Houston.  So I do the typical thing and call Rogue to see if they have my size in stock.  They don't.  Neither does Run Tex.  So I go online and order some.  Free shipping, no tax and 10% off.  And the shoes were in stock.  Got some GU's while I was at it.

I hate to take my business away from local stores but if the norm is for you not to have my size, I'm going to do what I have to to make sure I have what I need.  I have had to "special order" my shoes for the last year or so.

I have heard in the past that the problem was that the companies weren't making shoes fast enough...don't believe it...if that was true then how is it that RRS had my size?

Since I don't run from the store ever (in the North group), I don't really know what's going on there but since it's still open I assume they are getting adequate training and sales business.  In order for that to continue, they are going to have to do a way better job with the shoe situation.  That applies to you too Run Tex.

Concrete Proof

Today was the first time I have ever actually nailed my splits on a CV
workout. And the loops were not on the track either. And I didn't have
to kill myself doing it!! This tells me that I am considerably
stronger than last year. I am looking forward to the half marathon in
San Antonio.

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Best Soul Buster Yet

OK it was a mini soul buster for those doing the 1/2 marathon in San Antonio.  But I felt like I achieved the objectives well.  Started at NW Park.  Easy warm up to Lamar Middle School Track and then 1 mile at 10K pace.  No problem.  Eight miles of long run pace - as Karen said "no butt dragging".  Ran with Josh, Brandon, Jeff, Megan.  Brandon and Jeff ran about 50 feet in front of us until Hancock and Balcones.  I felt that I needed to run a little smarter than that.  No butt dragging going on, just being smart.  Since I have only ever run Hancock from west to east, it was a bit of a surprise to see how much a long rise that is.  Once we had water at the bakery, I ran up front with Jeff and Brandon.  Kept up no problem up North Hills (or maybe they were just being kind).  We were disciplined on Far West being sure not to run too fast as I did not want to trash my quads.  Reined ourselves in along Shoal Creek and ended up back at the track.  Following our instructions, I did not stop.  Just accelerated onto the track and up to HMGP.  Ist mile no problem.  2nd mile a little tougher.  The 2 miles at 10K pace were close but not quite were they should have been.  I put out good effort and never gave up.  Passed Josh and almost lapped Brandon before he realized I was 100m behind him and stood on the gas.  All in all a great run!!  Enjoyable breakfast at Elsie's afterwards.  They do make the best pancakes!  Best part - after all the hideous soul busters I have done in 100% humidity, the weather was freaking perfect!

Catching up

Monday - slept a little extra, no run.

Tuesday - Hill repeats x 5 with 3/4 mile recovery.  My legs were dead on the hill, felt fine on the flat/downhill parts.  4 repeats of plyo sequence - I was not doing so great but got it done.

Wednesday - 4 mile recovery shuffle - might as well have walked.  Silver dog was wondering why I was so slow!  Short easy ride on Riley.

Thursday - 2 mile warm up, 4 mile tempo, 2 mile cool down.  Felt great the whole way.  Nailed the tempo pace without killing myself.  Perfect weather.  Short ride on Riley.  Core and stretching before run.

Friday - no run - longer ride on Riley.  Have soul buster tomorrow.  Weather looks to be ideal.

Beating the odds

Meesha went to the vet today. As I have said before, the vet was
shocked at how good she looked! In the past Meesha has had to be
anesthetized for her shots because she is so mean. Today she was a
star. She only gets a rabies shot now but she only growled a little
and actually ate the treats that were offered.
She is 16, has untreatable hyperthyroid and has an extremely high
heart rate. The vet thought she would not still be alive. Instead she
is holding steady on her weight and is still very active. And
according to the vet her coat is way better than average.
Right now she is sleeping off the shot!!

IBM

Low 50's, sunny, no wind.  Can't ask for better than that!  I was a little nervous.  I have never had more than a mediocre performance in a 10K but decided today I would run at a steady hard effort...that means no Garmin and no worrying about splits.  I was just going to monitor the effort and kick hard at the end.  

Team Road Runner Rogue consisted of myself, Trevor, Brandon, Jeff, Laura Kate and Amy.  We did a 2 mile warm up with Karen  and I felt better in a warm up than I ever have.  Stretched and did drills and strides.  Karen embarressed poor Scott M when she made him demo his impecable running form.  It was his fault - he's the fool that joined us for drills and strides.

Starting line - saw one of my age group competitors lined up and we chatted for a bit.  Then I found Brandon, Jeff and Trevor and we waited as a group.  Great job on the national anthem today.  Wheelchairs went off.  5 minutes later we were off.

Initially I felt some wierd numbness in my left calf but just tuned it out.  In every race the first mile is the toughest.  I just tried to find my rhythm and follow the tangents.  Much less congested than 2 years ago (turns out it was kind of a small race - less than 1500).  I was OK once we hit mile 1 and I was in a groove and running a reasonable pace.  There was a guy from mile 1.5-3.5 who kept trying to cut me off - I finally told him to go away!  I would try to accelerate and he would push the pace to get in front of me and then drift into my line, so I would slow down a bit and he would slow down too.  Once we got onto Gracie Farms, I knew this was my chance - it was uphill - I picked up my pace and dropped his ass - for good.  Never saw him again.  Then I saw this woman who would run - at a decent pace and then walk for maybe 10 steps and then start running again.  No way she was gonna beat me.  So, maintaining my rhythm I slowly but surely gained on her.  Kept her in my sights as we passed the 5 mile marker.  I knew this was where I needed to start my kick.  I picked up the pace a little and started picking off people.  Came around a turn and saw mile 6.  Karen had specifically said that no matter how good or bad the race went we had better be running fast here.  So I picked up the pace.  Now I'm neck and neck with the run/walker.  We are on the home stretch.  She pulls ahead just a little.  Karen, Geezer, Kris and other Rogues were yelling for me to close harder.  In the past I would have been screw it - she's not in my age group (she looked way younger than me) but this time I was like, hell no...and I dug down and sprinted hard to the finish.  No, it was not Usain Bolt like but it was an awesome 100m finish and yes, she was behind me.  Overall time 44:26 - about 1:30 PR. 3rd in my age group.  No complaints from me!  This is how I'm gonna run San Antonio half marathon.  Same attitude - steady effort and big kick at the end!