I only run on days that end in a "y."

6 easy miles, legs feeling a bit tired.

Can't say that I was ready for this workout.  I arrived expecting a progressive run but was told we were doing 8 x 1000m on the grass at Zilker.  High 70's at the start.

 I just wasn't into this workout mentally and physically today.  We started trying to maintain in the 3:40s since we had to get 8 of them in.  My HR was getting up there on the 6th one so I dropped out for the 7th and then finished the 8th.  I had one of those Monster shots this morning because I was feeling tired.  I haven't been getting enough sleep lately.  Anyway, I think that did me in as it was too much for my system and caused my HR to go too high.  It wasn't a matter of mental will it was that my body wasn't cooperating. Anyway, I managed to get 7 x 1000m in - they were not blazing but we were not on a track either - grass with a nice hill towards the end on the first 4, then we turned around and went the other way on the next set.

1:30 recovery run across the field in between sets - so no resting! 

7 x 1000m on grass:  3:47, 3:43, 3:47, 3:47, 3:42, 3:38, (sat out one repeat),  3:30.

1.75 ish cool down back to the annex.

Slept in today - driving up to Omaha later today.  No run today but that's OK since I still have a bit of pain in my right shin that has not gone away completely.  

Got the new Running Times in the mail yesterday - great article about Renato Canova's marathon training principles.  It's a must read by anyone who is after a marathon PR.

To sum it up - speed and strength at the beginning of the cycle, moving on to more marathon specific training, e.g. lots of running at or below marathon pace. 

On vacation and my mom does not have internet access.  The only person that I personally know that doesn't.  Anyway, posts will be sporadic.  

Cool morning - 60 to start - 2 laps around the lake and some strides on the grass to finish.  No music so a bit boring.  Pushed the last few a bit.

AP 7:14.

Last couple were hard - I dunno, just not feeling it lately.  Maybe I should be sleeping in this week instead! :-)

8 miles around the lake.  Pretty hard steady state run for 6-7 miles.  No watch (it had died) but I was pushing it.  Again, tough finish.  70's and sunny this morning.

8 strides on the soccer fields afterward.

Still in Omaha on vacation, cool mornings but I usually don't start until the sun is already up, so some of the benefits are lost.

Did an out and back progressive run finishing in the 6:30's.  AP 7:20. 

Shin splint ok today. 

Shin splint hurting a bit today so ran to a large field that had several soccer fields.  I ran loops in the grass - a bit over a half mile per loop - then headed home.  Total of a bit over 7 miles, about 4 miles on the grass.  7:50's.

8 out and back with some hills.  Last day in Omaha.

Hopefully I can get over this shin splint and put in a decent week this week. 

In Norman OK, really didn't feel like getting out of bed but forced myself out.  Did about 6 miles - not familiar with the area so stayed on the main roads.

Tough, tough workout.  Maybe my body is not ready for the heat and humidity again.  Not sure, I seem to be missing the top end and feel like I hit max heart rate too easily.  

3 sets of 3 hill repeats - short, medium and long.  Most of the group runs this as a continuous run, but I have been reading that hill repeats are for strength and that to get the most out of them maximum rest should be taken between hills to get the heart rate back to normal, and then run the hill hard, and repeat.  

So I ran the hills hard enough that I felt my heart was going to jump out of my chest and then walked down to the start, slowly jogging at some points.  

It was hard, I felt physically ill near the end, but pushed through to finish the 3 backward and 3 short hill sprints.

Took the long way there and the shorter route back.  Didn't have a watch but asked someone what their mileage was. 

5.5 recovery at lunchtime on the treadmill - 8:41 pace.

82 degrees at 5:45 am - met up with the group for 2 miles warm up followed by 30 minutes progressive run on the grass around Zilker, followed by 2 miles cool down with 6 x 20 second strides.

We took the first mile easy in order to save some for the last - coach had us switch directions at 15 minutes.  This is a mentally tough workout but good.   The sprinklers were on in one corner of the park - this is a large park - one loop was 1.1 miles - anyway, we ran through them a couple of times, it actually felt pretty good given the heat.

Progressive miles:  7:40, 7:05, 6:35, 6:18, .4 miles @ 5:55.

2 miles cool down back with 6 x 20 second strides up to 5k pace. 

easy recovery miles in the am.

81 degrees at the start - the group was running 7:10's by mile 4 and I knew that was not sustainable, at least not for me in the heat.  Not to mention I really wasn't feeling it today.  I muddled through in the 7:20's and it was all I could do to finish low 7:00's.  Never saw the lead pack after mile 9 so they faired better than I did.  I have pretty much decided not to run a fall marathon - my mental energy just isn't there.  

Nice cool down in Barton Springs at the end though and that kind of made it all worth it. 

Gave my legs a break yesterday.  A bit over 7 this morning at around 7:20s - 7:40s.  

Dreaded hill tomorrow.  We'll see if I show or not. :-)

72 degrees but nice dry air thanks to a cool front.  At the end of the run the wind was blowing I actually felt chilly.  A nice feeling.

I parked at BS pool this morning and decided I would see how my shin splint felt and then go from there.  If it was good I would run the hills, if not I would stick to the trail or run on the grass.  

After about a 1/2 mile I could tell the best thing to do was to skip the hill workout and stay on the trail.  After a mile and a half I saw Steve running alone the other way.  I asked him where he was going and he said the 7 mile loop, so I turned around and followed him.  I figured this would get me to about 10 miles and that's exactly what I ended up with.  It was good to have a companion to run with. 

I jumped in the pool at the end - it wasn't the same effect since it was a bit cool this morning. 

Kept the pace easy but pushed a bit at the end to finish up around 6:30 pace.  I am finding that I am not running well because of the minor pain from the shin splint.  I am probably over compensating for it and that is not good.  I may be forced to take a few days off completely to let this heal up.

No running today - 50 minutes at lunchtime on the eliptical and 60 minutes spinning class after work.  Close to 2 hours of aerobic work for the day.

60 minutes spinning class.

530 am spinning class - 55 minutes.

60 minutes on the eliptical at the gym followed by some core work.

8 miles easy on the trail.  I got an invite from some guys I have not seen in a long time.  It was too hard to resist.  My shin held up pretty good though it was a bit sore later in the day.  Probably cross train on Monday and go out again on Tuesday.

The guys I ran with are all training with Carmen Troncoso. http://runningtimes.com/Article.aspx?ArticleID=16934

She has a strong 5-10k program going on and am I thinking of training with her.  It would be good for me to get a different perspective on training.  I have been listening to what the guys have been going through with her and it sounds pretty good.  I have all but given up on another marathon this year.  I think it would be better for me to spend the fall working on 5-10k's and then a half, for sure 3M half marathon early in 2013, and then shoot for Boston 2013 as my comeback marathon.  

60 minutes spinning at lunchtime.  Hard session - 20 minutes of progressive hills for the last part.  Hitting over 300 watts towards the end.  I need to get proper shoes again.  I had a pair of old mountain biking shoes that I wore.  I lost one though so I have been doing these classes in my running shoes.  Cycling shoes work so much better for power.  Maybe I can find a cheap pair somewhere.

8 on the trail.  80 degrees already at 6:00 am.  7:30 AP, pushed the last few a bit down around 7:00.  The injury felt much better but still not 100%.

The rest of the group did 2k's around Zilker - glad I wasn't one of them. 

Going to the gym at lunchtime to get some good core and leg work in. 

My manager had a bring a friend to the gym day so I went with him.  The gym is adjacent to my office so I figured I would check it out.

We did some light core work and then hit the trail for a 3 mile run.  He normally runs 2 miles but I made him push it a bit and then did some pickups on the way back.  I didn't intend to kill him but I think I did.  :-)  He had to stop due to cramps on the way back, but he was gracious enough to tell me to go on by myself.  I waited for him at the top of the hill.  I don't think he will go running with me again.  LOL. 

It felt dry out this morning.  I think the hurricane is blowing dry air into our area.  I thought I would go out and meander along and try for 10, but then thought about it and decided I wouldn't get home in time.  In then end, 10 would have been just fine as I made it back with plenty of time to spare to get ready and take my son to school.  

Something like a 9:00 mile for the first mile and low 6:00 for the last, with most around easy pace.  7:50 AP.  

The shin held up well, though on Tuesday I did the Lance Armstrong workout that I have not done in a while.  My legs were so sore I have trouble walking, but running was OK for some reason, though I could still feel some soreness. 

6 easy out and back from the house.  No watch, but slow.