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

One of the hardest workouts I have gotten through.  Since I am still relatively new to the group I didn't realize this was a key workout for the 3M half marathon.  I am transitioning from the 5-10k stuff to half marathon training and this was my first workout of distance.  

Of course, the weather didn't cooperate - 70 ish and humid at the start.  Met up with the group at 6:45 am for a 7 am start.  Did a short shake out run and then we started.

The workout was to start at Austin High and run up through the hills to Westlake High - about 3.5 - 4 miles away - start the first couple miles easy and gradually pick up the pace to get to steady state.  Lots of up hills along the way.  Then get to Westlake High and run 1.5 miles on the track at half marathon pace - then steady state run all the way back to Austin High and finish with 1 to 1.5 miles at half marathon pace on the track.

When we got to Westlake High it was being resurfaced so we had run to a middle school and use the track there.  The heat was really taking it's toll on me and I wasn't feeling too good.  I had to stop at a couple port-a-potties along the way - fortunately they had one at the middle school. 

Managed 5 laps at the school at half pace - well, probably faster.  I didn't have my watch due to a dead battery - so I just tried to stay with the lead group.

Coming back I hung with them but at a certain point I took a 30 second waking break - we really moving and the heat was catching up, and I was mentally broken.  I have actually been feeling that way a lot lately. 

Anyway, I ended up 2 thirty second walking breaks and I still hammered it hard enough on the last mile to finish 3rd out of the group - I wish I knew the pace we were running.

Finished with a mile on the track at 1/2 mgp and then 1 mile cool down on the trail.

Ugh - tough, tough, tough.  After the run all the 5 and 10k'rs were asking me if I wanted to come back to the short stuff again.  I said yes. Those workouts are tough too, but I can usually manage the shorter stuff better.  I really need work on my mental toughness.

A mile on the trail and then met up with Tom and James for a nice easy run on the trail.  Legs were struggling from yesterday's workout. 

Taking a week off for mental and physical recharge.

12 days and no running - and for the first time in 4 years I don't have the slightest urge or desire to run.  Maybe I am pulling a Forest Gump - just stop running.  

Went out the BS pool at 7 am but no one else showed.  I ended up doing the 11 mile loop around the trail.  Actually ran in some rain which is something we have not seen around here for over 45 days.  I guess it was a good day to run - I broke my not-running cycle as well.

6 around the trail at lunchtime.  Warm and sunny but a nice cool breeze.  Legs a bit sore from yesterday.  Amazing how quickly one loses fitness.

Didn't get a chance to run today.

Met with with the old group today at Barton Springs pool.  60's and humid at 5 :30 am.  Today was our annual Christmas run where we have coffee, hot chocolate, mimosas, cookies, etc. after our run.  22 people showed - a new record.  A great time was had by all.

8 miles - 7:00's - good run.

Woke up at 5 to go running - opened the door and almost got blown over - patio furniture was moved across the deck, too.  And it was cold.  Went to the couch and got under a nice and warm blanket.

 So, since I wimped out in the am I decided to go for a run at lunchtime around the trail.  I ran the 7 mile loop plus to and from the trail - so another 1/2 mile I would say - in 54 minutes - so around 7:12 average.

Then I got back to work and realized I had dropped my badge.  So I went back out thinking I new where it was since I had taken my phone out of my back pocket along the trail.  It wasn't there so I continued on the route that  I finished and I found it at the very end.  At least I found it - I probably ran an extra mile trying to. 

6.5 miles at lunchtime.

I knew this would be a tough workout considering my time off and just not being in the kind of shape that I was in, and struggling through a chest infection of some kind.  (Yeah, I know, lots of excuses!!)  Indeed, the coach told me to just run this as an easy run as her rule is one easy day for every day off.  But I figured I would run the first part of the workout and see how it felt.

We met up at the coaches house for various workouts.  Those training for 3M had to run 3 x 3 mile tempo runs through a hilly course with 5 mins recovery in between.   The last portion was a nice long steady climb before turning and finishing a couple hundred meters down a nice decline.  But that climb was a killer.  I made it through 2 loops and told myself I would just take it easy on the last loop but I tried to keep some kind of pace going.  The lead group that I was able to keep up with earlier this fall was way ahead.  Kinda disheartening.  

1 mile warm up followed by 3 x 3 mile hilly loops: mile one down hill, mile 2 killer hills, mile 3 some down and the long climb at the end

1st 3 mile loop: 6:17, 6:40, 6:30 

2cd 3 mile loop:  6:13, 6:39, 6:20

3rd 3 mile loop:  6:20, 6:45, 6:25

When I look at my splits and not compare myself to the other runners I think I did pretty well considering the time off, etc. 

Everyone brought lots of breakfast goodies and there was a buffet laid out on the dining room table in the coaches house.  I guess this is a yearly tradition.  I had time to swish down some coffee and eat a bagel before I had to head home so my wife could get to her workout class.  

I didn't even have time for any cool down miles.  Still, 50 miles for the week on my first week back is a good effort. 

Kevin came over to my house and we ran the 12 mile out-an-back route that I use for my progressive runs.  I wanted to get in 14 but after yesterday's workout I was content with 12.  I will need to start bumping these long runs up though.  

I was a good run even if a bit warm - close to 60 degrees.  I had hid some gatorade at about mile 5 so we stopped and grabbed that on the way down and on the way back.

Good run overall - a bit progressive but not too much.

7:40 AP.

6.25 recovery-ish miles around the trail at lunchtime.  8:25 AP.

Nice and cold - in the 20's with a windchill of like 16 or something like that.  It really wasn't that bad after mile 2 - I had to take my hat off around mile 3.

Anyway - not another soul to be seen at 5:30 am.  I ran 8.25 miles with AP of 7:20 which included a warm up mile - most miles around 7-7:10.  Felt good but still a long ways to go before I gain back the longer distance endurance.

I need new shoes as the Ride's are a bit too clunky for this pace and I have kind of gone off the Kinvaras.

Met up with my old group but I was late.  It took a lot of self convincing to get out to run this morning - and I wasted a lot of time making up my mind.  So in the end I really did not meet up with the group - I just saw them leaving the building while I was still getting out of the car.  I played a nice game of catch up and then 4 miles progressive run followed by a mile cool down.  I passed many along the way but never caught up to the lead group.  They had 3 minutes on me at least.

When I got back to the annex I heard the coach changed to workout to fartleks - oh well.  

Kind of hard going in the dark and cold and on the trail.  Not sure how I can run the half marathon at any kind of pace.  I don't feel very strong.  My cardio and HR was OK, but my legs were a bit tired - maybe from yesterday.

7 miles at AP 7:13 with the last 4 faster - 6:50's for 3 and the last one at 6:30 followed by a mile cool down.

Well somehow I managed to erase my long story about running in NE in the snow and 8 degree weather not including the windchill.  I am not going to type it all out again.  It was cold and I somehow managed 2 x 7 mile loops around a lake.  

7:20 AP.

At my Dad's house with almost zero running options as all the side walks are covered in inches of snow and the roads are too narrow with snow drifts on the side from where they plowed the streets.  No run today.

Went to my sisters house and she offered for me to use her car so I could go up to the lake for a run.  I ran 3 miles easy and then 5 MGP in the 6:50's or lower.  Hard as some places it was slippery from ice patches and hard packed snow.

Knee started to bug me at the end of the run - painful enough that I gave up running a cool down mile.  Not sure if it was from new shoes, the snow, or both.