Yawn!!

Another 20 miles (someone said it was closer to 21) around the Austin Marathon course.  Boring!!  My legs thought so too.  I ran fine - pace was OK although on the slow end of where it should be.  Just no zip to my step.  2 reasons I can come up with - nutrition - I'm trying to watch what I eat - may not have fueled up enough yesterday, second - for whatever reason, it takes me a while to recover from anything so it maybe that I'm still just a little tired from 3M.  It was really cold this morning but has warmed up to be a beautiful day.

ASHI had a bake sale today - since I was dreaming about food from mile 10 onwards, that was a sight for sore eyes.  Had some banana bread and a muffin with my chocolate milk.

Tomorrow - an easy 6 miler on Barton Creek trail with Debbie and the dogs - we are going to take it easy because I haven't been on the trail in 18 months.

In the Zone

I think we all know how great it is when you are in the zone running.  The miles fly by effortlessly, you feel great and that great feeling lingers for a while afterwards. 

Tonight my horse experienced the zone.  Aside from one small error on his part (which he did not repeat!) he was absolutely outstanding in our jump coaching session.  I have a young lady riding him who is a much better rider than I am and she has helped him find the zone.  From watching her ride, I am getting better at replicating what she does to get him there.  He is relaxed and really paying attention to the task at hand instead of looking for booger men in the shadows.  He was doing well with just me but I think Michaela will be the ticket to him doing great instead of just  OK in the jumping.

Oh...I was in the zone too...I am still feeling the runners high feeling from such a great ride.

Slow and steady

My employer forces us to have an annual physical - if you don't you are formally written up and a demerit is placed in your file.  I have some problems with the whole mandetory thing and got written up in 2008 as did pretty much everyone in my department including people with real medical problems.

So to avoid the same fate as last year I took care of it today.  The PA at the office is awesome - she doesn't run but is an avid walker and has walked the old Austin half marathon and done some short triathelons.  So she gets the running thing.  She doesn't ever say running is bad, in fact she loves to hear all about it.  Today was hilarious - she asks if I had ever had an EKG - I'm like "no".   So she says she's gonna do one to make sure there is nothing obvious wrong with my heart that would make me die mid marathon.  The medical assistant comes in to do it (she's in pre-med) and after messing around for a while and adjusting the leads a few times leaves and gets the PA.  I'm thinking something must be wrong - EKG's are simple to do.  The PA comes back - looks at the reading and then asks the tech if she pressed a certain button - of course this brilliant pre-med student had forgotten.  Button is pressed and of course my EKG is text book perfect.  HR 59 - it is generally lower but with all the messing around it went up.

Lucky for my work...I'm gonna make it another year.

Then I went to Rogue - I figured I'll try on the Team Rogue stuff BEFORE all the sweaty people do.  They had a good selection of sizes in the tops and they were all nice - ordered a long and short bra top and a sleeveless shirt for variety.  The shorts were a problem - they only had small and extra small - nothing larger in the store in the 2 styles.  There is NO way I can fit into either of those sizes unless I lose 20lb and that ain't happening before Boston.  I guessed and if the shorts are too big, I'll get smaller ones.  

I'm going to be a team player and wear Team Rogue shorts in the race - so I got a SPI belt to start wearing so I can use it at the race - I'm not into pinning stuff to me.

Last but definately not least - I want a full length mirror like they have at Rogue - unlike other stores, theirs makes me look thinner.

First Steady State run

Today was our first steady state run and my first week doing the Team workout. 3 miles easy 4 miles steady state 3 miles easy. I wasn't sure what the pace for steady state was supposed to be but decided to aim for 10 sec slower than MGP for now. Ran with Javi, Mike M, Andy and Stewart. In the end ran just behind them as their pace was just a little faster than I wanted to do. I'm working at looking at the big picture - not the 2 feet of road in front of me. That is, if I run too hard today, I will have a much harder time running a decent pace on the Saturday 20miler. However, as I have experienced in the past, I'm not sure I'm strong enough to stay with those guys on the long run. I figure if I stay close to them during the week, I'll eventually get stronger for the longer runs. Pace for steady state - 7:22.
I really felt great for the whole run - a little hammie tightness at the end of the cool down but nothing that presents a problem.
Currently I'm doing the workouts aiming for 60+ miles /week. I'll be happy to get 3-4 weeks in at 60+miles.
My work is allowing me to use an hour/day towards working out - plan to leave early on Wednesdays and get to work a little late on Tuesdays. I think that will help me get my at home things done, get enough sleep and fit in the longer mid week runs.
Working on improving my diet - I don't eat badly - just too much. Need to drop 5 pounds minimum by Boston - 10 would be better but much more difficult.
Time to go take an ice bath.

Brrrrrrr

Our Team North w/o was cancelled due to the possibility of bad weather and Karen not wanting us on the roads, in the dark with potentially slick roads and bad drivers. That worked for me. I took Silver dog out in the neighborhood for an easy 8 miles. Legs seem a little tired still from 3M. Not sore at all, just a little tired. I ran the first 2+ miles into the wind and after mile 1 was freezing and considered just doing 2 miles. At mile 1 I talked myself into 2 miles out and back and by 2 miles knew I would do at least 6 miles. Ran into one of the few other runners in our neighborhood out jogging and she was majorly over dressed. She could not believe I did not have anything besides my running skirt on the bottom half. She claimed she was going to run the hills on the other side of 973 so I figured I had better too. Never saw her over there so I'm thinking she bagged it and went home. In the end, even though I was slow, I'm glad I got the full 8 miles in. It is amazing what you can talk yourself into once you get going.
Looks like better weather tomorrow so I'll try and pick up the pace a little on the run Wed. afternoon.
I am having a major problem drinking enough water in the cold weather.I do try and drink non caffinated hot tea but I don't drink enough of that either.

3M race report

It's 3M - it's downhill and almost always has great weather.  Typically I have trouble in the first 2 miles and the section on North Loop.  This year those areas were fine.  This year I hated Burnet - went on for freaking ever and the last 3 miles especially the last 1 mile were really tough for me.  I was able to pick up the pace at mile 10 but was flailing at mile 12 to the finish.  I had hoped to be in the 1:33 range but alas no - 1:35:06.  12/320 in age group.  Slight PR over last year.

Some good points - set new 10K PR - 45:00 flat (1:06 faster than 2007 at IBM), even pace from start to finish - means I didn't go out too hard.  Took advantage of the El Arroyo deal - breakfast cost $5.00.  Great to see tons of Team North people out cheering and racing.  Andy wins the prize for the best dressed runner - Team Rogue needs to look at his get up - classy and stands out.  Lots of Rogues cheering at the finish.  One APD officer was in 2 locations and was yelling like a madman when I went by both times - cool - his daughter runs so I'll have to find out if she was racing.

Pre race shake out

I met my good friend Alix for a pre-3M run today.  We totally crawled around the 4 mile loop of TLT but my legs and foot felt good.  It was great to catch up and talk about our impending trip to Boston.  Had a pre-3M lunch at Mangia's and she went off to 3M to pick up her number and office supplies.

Quite windy and chilly, but a nice day for running.

Texas

Wow - what happened to the warm weather?  40 degrees and a stiff north wind today.  However that bodes well for the weather at 3M.  Looking at the weather forecast - cold at the start and sunny.  Light southerly winds.  Scheduled to do a easy 4 mile run today at town lake with Alix, then a pizza lunch.  May drive the 3M course afterwards per karen's instruction.

Yearly office supplies

Got the day started early and took my car to the dealership for some warrantee work - something not right that was causing excess wear on the rear tires.  Good news was that it was caught early enough that the wear on the tires was minimal.  Annoying though since the car is just over a year old.  I just hung out at Honda and did some continuing ed for work and finished booking my flights from Boston to Toronto and then back to Austin.

Mike commented on the hassle of driving out to 3M to do packet pick up for the race this weekend.  Actually it wasn't bad.  Minimal traffic, great parking, not crowded.  There was also an HEB and target out there so I was able to get my errands done too.  I have not driven that part of 2222 in at least 10yrs.  It was great to remember the bike rides we used to do from Central Austin to City Park - 2 laps there and then home.  Or riding up 2222 towards 620 and climbing the substantial hill just before Mcneil and flying down it on the way home.  It is a crime that there isn't a decent sidewalk on 2222 between Mopac and 360 - what an awesome running workout that would be.  

Office supplies a little less generous than in years past but given I still have stuff from 2 years ago, that's OK.  Got some year plugs which are essential for sleeping in downtown Boston and 2 boxes of bandaids - those appear to be the most worthwhile items.  As well a nice reusable bad with the 3M race logo on it and a more colorful than usual 3M long sleeve T.

Last night we had a relaxing 9 mile run with some good steeper climbs and long grades too.  Felt strong but eased up on the last lap so as not to trash my legs.  I feel every year of my age in my hips.  Very stiff - I try not to stress about it too much but the no go feeling always seems to kick in around mile 8 - no matter how long the run is - of course the faster the pace the worse it is.  Also hideous when I start running.  Going to try and stretch a bit and take a hot bath tonight to loosen things up.

Life gets in the way

Had planned to do a 5-7 mile recovery run tonight but it didn't happen. Riley had a massage which ended at 8:45 this AM. I am heading back to my house to sleep when I see what look like goats in his pasture - they were the neighbors useless airdale dogs. They had gotten out of their yard and were running through his pasture and stopped in his shed to get a drink of water. Riley was not having any part of that and chased them out of the shed and back into the pasture. Everytime they would snap at his heels or try to go back into the shed where the other horse was just watching, Riley would kick and bite at them. It was impressive to watch his herding skills - he kept the dogs right where he wanted them. If he had actually gotten a hold of one of them with his teeth he would have either killed it or done serious damage - I wish he had. So after attempting to round up these dogs unsuccessfully and getting someone to get the owners to come and get them, I get to bed 1.5 hrs later than usual.
Woke up about 5 times - so lousy sleep today. Cat hogged the bed all day. Alarm went off at 4:30pm but I felt too tired so I lay in bed until 5pm and them I just did not feel like going for a run.
Went down to gate to get the cat's $300 dog proof cat feeding station and set it up. Looks nice and looks effective. Served the cat some tuna in it to encourage her to go inside it. She did not seem enthused - had to lift her up and put her in it. Hopefully she will figure it out soon.
Had 30 min to make and eat dinner before going to barn to get horses settled for the night - no major hold ups there - I just hate to be rushed eating.
Good news is that my hydration is going well and I am chalking todays non run up to resting for 3M. Have a 9 mile run scheduled for tomorrow. It's my Friday and I have 3 - maybe 4 days off work starting Thursday AM. Other great news is my all time favorite running buddy is coming to Austin (she sadly moved to Houston) this weekend to run 3M so we have some fun plans including the race.

Lessons learned

Yesterday ran an easy 3.5 miles. Going to attempt to slowly increase distance on Mondays. Due to time constraints, there won't be any runs longer than 10 miles. Felt OK - a little slow.
Tonight we had a 2 mile wu 4 mile tempo 1 mile cool down. I learned a valuable lesson I'll be able to use at 3M. In the first mile of the tempo, I wanted to walk so badly and bag the whole run - my legs felt heavy and just didn't want to go. I complained at about half a mile in that I hoped 3M won't feel like this. Just past mile 1 I was able to get rid of my shirt - I don't like running fast and feeling at all warm. That improved things a lot better. Mile 2 was a too fast and Mile 3 was a just few seconds fast. I relaxed in the final mile. I caught up to Javi and when I attempted to pass him he got all manly and put on a surge - no problem - let him go. I'm saving the kick for Sunday. Nothing to prove tonight.
Lesson learned - DO NOT panic in the first mile. There are 12 more to go - just relax and find the groove.
Lessons I've learned before and used tonight - it's all about me. Don't worry about anyone else. Save the kick for when it counts.
Overall I average 7:11 for the tempo part - right where I should be and it didn't feel too bad in the end.
Plan to run easy for the rest of the week, hydrate and rest for the effort on Sunday.

Dog gone fun!!

So today for my recovery run, I met up with a new girl Debbie on the North Team and her dog Zoey.  I had Silver dog with me.  She ran 11 miles first (she missed the long run yesterday) and then we did 7.5 around the east side of TLT and back to Lamar, looping back to Runtex Riverside.  The dogs got along great and had a terrific time playing in the water.

Debbie is as strong as an ox - she ran the Tahoe triple in September.   

It was great fun chatting and running and I think the dogs enjoyed themselves a lot.  It was a great social outing for Silver as she doesn't interact with strange dogs much and I am very cautious about introducing her to new dogs.  Zoey is only 9 months so was wanting to bit Silvers leash and jump on her and Silver growled at her once and kind of set the rules.  They both behaved perfectly afterwards.  

Besides being a little tired from yesterday, my legs felt pretty good today.  Hips and butt much better.  I did use the foam roller quite a bit yesterday afternoon.

This will sound lame but finally I cracked the 50 mile barrier this week - 50.52 miles.  Yeah!!!

I need help!!

20 miles was the run for me today.  The rest of Karen's group was doing 18 or so.  I started out with Andy, Trevor, Jim, Cary, Javi and a few others and they started off a reasonable pace.  By mile 4 we ran 8:04 and I just slipped off the back so as not to trash myself to early on.  Again my butt and hips were sore today - I did have a bunch of bodywork done yesterday so that could account for it.  Just did not have any spring to my step.  I am a little concerned that I am working so hard and it looks just effortless for that group to ran at that speed.  Seems like I'm not much faster than when I started in September.  However, to counter those worries, I know I race better than I train so I think 3M will be a good benchmark as to where I am right now.  Plan to focus on hydration for the next week and doing some foam roller work on my butt and hips.

I did plan on hitting Barton Springs after the run but when I went there and got out of my car it just seemed too cold so I got right back in my car and went to the gym for a hot shower.  Had lunch and got some groceries including ingredients for some healthy cookies.

Running smart

Had a easy relaxing recovery run yesterday - I am reaping the benefits of slowing down - and a 10 mile run today with the team.  It has been freaking perfect weather for running effortlessly.  

We did Karen's Far West HEB loop today - I ran each lap progressively faster.  Felt great.  Averaged 8:17.  The chilly weather felt good while we ran but it was down right cold when we were done.  A bunch of the performance project folks are going to race Houston this weekend.  Looks like the weather might even cooperate for them.

Chilly...

...but perfect. I take back any complaint I may have ever made about cold weather. It was cold at our workout today and my hands were cold by the end but it was perfect running weather. Not so cold that it burned my lungs but cold enough that the running felt effortless. I tried really hard to work on lifting my heels. Did the 2000m at 15k pace x 3 workout. Unfortunately I was right on on the first one and then way too fast on the next 2. Paces were - 8:48, 8:28, 8:29. Then I did 200 hard, 200 recovery x 800m. Average pace for the workout was 6:45/mile. Felt great. I felt like I could have done some more at the end. Legs good, lungs good, foot good. Looking forward to the 20 miler this weekend. 1 mile warm up and cool down.

Cedar Pollen

I'm not sure that I'm allergic to cedar but that's what I'm going to blame.  I spent the entire night at work blowing my nose, sneezing and wiping my eyes.  To make matters worse, I have a loose screw in my glasses and no way to fix them until Thurs or Friday, so I am forced to wear my contacts 100%.  Took 1/2 a vicodin (for my headache), a Sudafed (which prevented good sleep) and a Zyrtec this AM when I got home.  I do feel a bit better now but still have sinus congestion and feel dry.  Hopefully, I will feel better for my run.  On the good side, my legs and foot feel great.

TLT

I never run around Town Lake - ever.  I think I got burned out doing the 5k races there this summer in 100 degree temps.  The footing isn't conducive to running fast either.  Today was so nice out, I felt like running somewhere besides my boring neighborhood.  Took Silver dog and we started at Runtex Riverside and ran east, over the bridge at the far end of the trail and back to the first st bridge - 7 miles.  Ran super easy and practiced mini butt kicks and getting a little forward lean.  Didn't kill me.  Silver dog got some swimming in and all in all a really great run.  Then as a treat we went to P Terry's and had a burger on the patio - Silver even scored a super big dog biscuit.  Icing my foot now and then time for  a 2 hr nap.

Tight

Today was 15-16 miles.  The north Team group met at 6:45 and ran a 5 mile loop around the Capital.  Felt pretty good and the pace was reasonable.  Met up with the Rogue marathon and half marathoners and did 10 miles on the south Austin ramble.  My butt and hammies were super tight and kinda tired today.  I showed smartness and let the group pull away at about mile 9 and ran a consistant pace just behind them.  On the way back, they definately picked up the pace so I hung just behind Javier and Karen who also let them go.  My hammies and butt would not respond when I told them to pick it up!!  Once we got onto Congress, somehow, I was able to pick up my pace and caught Karen and Javier.  We as a group then picked up the pace and started reeling in the lead pack.  Didn't catch them but it was close!  Averaged 8:18 and the last 4 miles were 7:45, 7:58, 7:57, 8:00.  Left foot more bothersome than usual but I think that is from the track.  Had a massage and am icing it now.  Chilly day with significant wind!

Another thing to work on

Since we spent the last month running mostly on the road, Karen hasn't been able to harp at me about my inefficient running style.  For whatever reason, I have a great deal of difficulty keeping my stride behind me with a decent length of stride.  She told me today that she noticed on Tuesday, as I got a little tired my stride got smaller and smaller.  She decided I need to work on loosening my hip flexors and just keep working on improving my length of stride as I can.  It certainly explains why I feel like I am working too hard at even MGP.  It has been a problem since high school - they got on me then about improving my kick behind.  Have another massage scheduled this weekend to try and loosen things up.  I'm also going to work at stretching more - everyday would be ideal.

Good run today - 6 miles with fast close.  I was good about following my new plan.

M1 8:39

M2 8:11 (a bit fast)

M3 8:18

M4 7:50

M5 7:47

M6 7:00

Felt strong.

Trying something new

Last night in a 1/2 hour of boredom at work, I read an article in Running Times about the difference between elite and the rest of us - besides natural talent.  There were a variety of things but the one thing that stuck out (believe me it's not the first time I've heard it) was that most regular joes run at the same pace every day - ie they watch their Garmins to be sure they are not running too SLOW.  The elites demonstrate a drastic difference in pace between long runs and recovery runs.  Generally my "recovery runs" are slower than my long runs but not by much.  The other thing they do is start very slow on their long runs and  very gradually pick it up.  I find I am busting butt to keep up with my selected group and run too fast at the start.  So I'm going to try a couple of different things:

1 - run slow on my recovery runs - I'll bring my garmin to monitor distance but won't worry about speed - if anything, I'll use it to slow down.

2 - practice starting really easy on my long runs - I'll let the speedsters go and gradually pick up the pace through out the run.

I'll be curious to see  if I catch the speedsters after a while when they are still going the same speed and I'm running faster and if I am generally more refreshed on my harder w/o days.  I also think I can run more miles that way.  Of course it will take a little longer but oh well.

3 - add a medium long day on Mondays - I'll gradually increase the distance.  But I think that doing that will make me not worry that running slow on Sundays and Wednesdays will make me a slow runner.

Back on track

Tonight was my first track w/o in ages. Made me feel better about where I am training wise. Felt strong. Did 3 miles of the burn and 1 mile of 200 push 200 easy.
Splits (all a bit fast but consistantly so):
1:36
1:53
1:42
1:48
1:39
1:51
1:39
1:49
1:41
1:49
1:40
Did not time 200 push mile but worked hard on the 200 push.

The Team folks were all back and did a run on the road. A few new people too. Great to see Anne Marie back.

Week 1 with Team

I'll still be doing some track work to prep for 3M but will be doing the Team w/o's on Saturdays.

Started week 3 of the pushup quest.  Still doing OK.  Did 86 total push ups.  Ab and back pain is gone.  I find if I relax and engage my core the push ups come pretty easily.  Looks like a nasty cold day out today - good thing it's a day off.

Three weekends in a row

So you may have observed the same trend.  Saturday warm and very humid, Sunday cold +/- wind.  It has been like that for the last 3 weeks - weird.  I'm looking forward to a long run with chilly temps, sun and no wind.

Once the wind died down today it wasn't bad at all.  Of course I ran with brisk north winds but because it was chilly, it felt good anyway.

Later on when I went to ride my horse, it was still chilly but the wind had died down.  Great ride by the way.  Riley may hate the technical drill work but put some decent sized jumps out there and he is in heaven.  It better rain tonight because I put his blanket on and he will be pissed off if he has to wear it for nothing!!

Time to go to work.

15 muggy, sticky miles

Thank goodness it was only 15 miles.  It was mid 60's and very muggy.  Ran the first 11 or so miles of the Austin Marathon...today clinched my decision.  I am not racing the Austin Marathon.  The turn from S Congress to Krebs (that's an alley) back to S First is ridiculous and is going to cause one unbelievable jam up in the race.

Generally an uneventful run.  Looking forward to some cooler weather.  Great to see the Team people back in action and new people that have joined - yay Sadie!!

Did a total of 86 push ups today.  Definately starting to notice increased strength!!

New Site

As if I don't already spend enough time with my computer, here is another fun site.  I can track my friend in Houston's progress towards her Boston race.    www.dailymile.com

Meeting with Karen

I had a one on one meeting with Karen today.  Had some readjustment of goals and made plans for spring racing.  I am now a member of Team Rogue - North.  I am looking forward to getting in the groove with the team folks.   Otherwise an off day - will be doing push ups later in the day.  Easy 16 miler planned for tomorrow.

Fun at Killer's

Our training group (or some anyway) started the year off right with a hilly 8 mile run in Karen's neighborhood - my legs were not happy - almost numb at the start.  After a few miles I got in the groove and felt OK.  8 miles 1:08 (exactly).  

Afterwards we had juice and breakfast and those of us brave enough to do so, went down the slide into the chilly pool and right into the hot tub.

4 hour nap for me NOW!  No more blogging.

Happy Birthday

To Riley - he is a Thoroughbred so today is officially his birthday.  He is 19 years young!!

Sleepy...

...I could so go lay down right now....

I'm wasting time before I go over to Karen's for our 9 am run...

Happy New Year

Business was brisk at the jail last night - we saw close to 65 inmates in the medical section which as in every year is the largest number for the year.

A few things made it different and better this year.

I have worked by myself on New Years Eve and it sucks!  So this year in September, I made my staff choose what days they wanted off over the holidays.  4 nurses had to make themselves available for New Years.  We had 4 nurses (1 in the jail and 3 in booking).  I adjusted the way we used the nurses and somehow it was an awesome, stress free night.  No officers had to wait to see us and we never got cranky!

My supervisor, who is the coolest guy ever, came to visit on Wednesday evening.  I see him once or twice a year.  We caught up, cleared up some administrative details and generally had a good time for 2 hours.  That put me in a good mood right away.

We no longer do DWI blood draws.  I don't mind doing the blood draws but I hate going to court so I am thrilled about this.  Also frees up a lot of our time.

Most of the sick criminals in Austin stayed home - we pretty much just dealt with minor wrecks, drunk people and minor health conditions - that speeds things up a lot too!

Didn't see anyone I knew in the jail - always a good thing.

Hope everyone has a very successful 2009!!