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

Austin Marathon

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Location:

Austin,TX,USA

Member Since:

Feb 02, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2008 Austin Marathon - 4:12

2008 Dallas Marathon: 3:30 (8 months later)

2010 Austin Marathon - 3:24 (bonked at 25 - 12 minute last mile run/walk)

2010 Steamtown Marathon - 3:27 (quads killed on the down hills)

2011-Feb   Austin Marathon - 3:17 (finally BQ'd!)

2011-June   Marathon to Marathon, IA - 3:07 (BQ'd by 13 minutes!)

2011-Dec  CIM - 3:02

2012-April  Boston Marathon - 4:03

2013-April  Boston Marathon - 3:06

2008 Austin 3M half marathon: 1:43:00

2009 Austin 3M 1/2 Marathon: 1:29:50

2011 San Antonio Half - 1:25 (100% humidity fun fest)

2010 Chuy's 5k - 19:19

2011 Chuy's 5k - 18:23

2012 Chuy's 5k - 18:25 

2012 RFTW 5k - 18:05 - PR! 

2009 Austin Capitol 10k: 41:50

2011 Austin Capitol 10k: 38:57

2012 IBM Uptown Classic 10k - 37:52 - PR!

Short-Term Running Goals:

BQ at Austin Marathon - 2/20/2011 Tough course, warm and humid - but I did it.

Break 3:10 in a fall marathon (TBD) 3:07 at Marathon to Marthon

Break 40:00 in a 10k 38:57 @ Cap10k 2011

New: Break 3:05 @ CIM on December 4th, 2011  3:02

Break 38:00 in a 10k - Done - 37:52 @ IBM Classic 

Break 18:00 in a 5k - 18:05 @ RFTW - October 2012 - getting close!

2011 RACES:

Run for the Water 10 mile - 10/30/2011  1:04:06

San Antonio 1/2 Marathon - 11/13/2011

California International Marathon - 12/4/2011

2012 Fall Races

IBM Uptown Classic 10k - 37:53

Run For the Water 5k - 18:05

2013

Boston Marathon - 3:06

2014

Boston Marathon - April 21 - 3:11

2016

Rookie Tri - May 1st

Peak to Creek Marathon - Oct 29th

 

 

Long-Term Running Goals:

Run a sub 3:00 Marathon

Personal:

Der Hammer is a nick name I picked up from my German friends while living in Germany. My real name is David. 

 I have been running seriously since March 2007.  I started with a local running group called "Gilbert's Gazelles".  Before that I had run a couple 5k's (26:00's) and never run more than 3 miles at one time.  I have lost about 40 pounds in a little over 2 years. 

I am 45 years old, married and have 2 children, ages 5, girl, and 10, boy.  I try to keep my running from interfering with my family as much as possible, e.g. getting up at 5 am.  However, Saturdays are long run days and I don't come home until around 9 am or so.  I owe my family a debt of gratitude for allowing me to pursue this passion. 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka One One Lifetime Miles: 152.00
Saucony Ride 7's - Blue Lifetime Miles: 345.97
Hokas Red Lifetime Miles: 127.25
Brooks Launch Lifetime Miles: 151.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2058.71340.68189.1248.292636.80
Kinvaras - Yellow Miles: 248.15Kinvara's Lime Green Miles: 411.79Brooks Black 2 Miles: 13.50Kinvaras - Black Miles: 470.45Vomero 5 Orange Miles: 26.00Kinvara Green Miles: 387.37Kinvara Lime Green II Miles: 314.70Nike Free 4 V2 Miles: 69.50Kinvara Red Miles: 405.45Kinvaras - Black - Neon Green Miles: 78.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 on the hilly route with 5 100m strides at the end.  Overall 8:30 pace.

Kinvaras - Yellow Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Wonderful morning for a run - mid 40's.  Medium long run this morning - some hills in the first few miles - very even splits around 8:05 pace with 2-3 second variation.  Ran in the Kinvara's - I find it difficult to run slow in these shoes.  

Went to the gym at lunchtime.  Did 3 sets of 15,15, and 11 reps of the "Lance Armstrong" step up followed by 2 sets of 25,25 Bulgarian squats with body weight only followed by core work - planks, etc.

 

 

Kinvara's Lime Green Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 recovery miles on the soft trail. Overall pace 9:00.  

 

I have gotten interested in nutrition lately.  This was spurred on by being dizzy after Saturday's long run.  I began to wonder if I was eating enough for the workouts and mileage that I am doing.  I went to McMillian's nutrition calculator http://www.mcmillanrunning.com/nutritioncalculator.htm and punched in my age, weight, body fat % and weekly mileage.  The output said I need to eat between 2700 and 3000 calories a day!  2700 if I want to lose .5 lbs a week and 3000 if I want to maintain. Monique Ryan in her book Sports Nutrition for Endurance Athletes pretty much concurs with those numbers.  It is hard to say but I am fairly certain I have not been eating this much on certain days, nor keeping track of fat, carbs and protein.  I am certain after tracking the last 3 days that I have not been eating enough carbs.  I have started a journal to track my food.   It can be hard eating this many calories when I am not hungry.  Like everything I have a feeling it is going to be difficult to strike a balance between getting enough calories to fuel my workouts yet not too many to start gaining weight.  Anyway, I will be tracking over the next couple weeks to see how my body reacts.  I should know on Saturday's 20 mile run if I feel like I have more energy or not.   

Kinvaras - Yellow Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Wed, Jan 05, 2011 at 21:54:32 from 24.209.83.20

Great running man, but yes EAT man!! I eat a ton, well over 3k on most days (and still drop weight). I think you're in great running shape - that last marathon I think you ran out of fuel. Do you ever try cliff shot blocks or gu?

From derhammer on Thu, Jan 06, 2011 at 10:41:15 from 65.67.40.73

I am trying GU now but find it too thick - it tends to stay in my stomach. I even swish it around in my mouth with water to break it up. I think I am going back to Powerbar gels - they are much less viscous and go down easy.

From Dan on Thu, Jan 06, 2011 at 11:58:56 from 24.209.83.20

I am not a GU fan myself for the same reason. Just to thick. I really like the Cliff Shot Blocks, I do not know if you have tried them. I can chew them as I run and then get water (unlike the GU where I need water right away).

Oh I am glad Nebraska is joining the Big 10 - we are thrilled to have a championship game and they add a high level of competition - makes us all better.

From derhammer on Fri, Jan 07, 2011 at 12:57:59 from 192.156.110.32

Dan - I bought some Shot blocks. I will let you know how they work out during tomorrow's run. I ate one to test it. I think I might try cutting the blocks in half - they are quite large. But I can see the benefits over a gel.

From Dan on Fri, Jan 07, 2011 at 19:38:02 from 24.209.83.20

Good deal. I have cut them before because they are large. I like cutting the top off the package (and cutting the blocks) and putting them back in the package so when I run I can slide them up the plastic and into my mouth without touching them - that way my fingers or gloves never touch them or get sticky. Hope they work as good for you as me, since they are organic and you have options with or without caffeine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

Perfect weather for a run - 38 degrees to start.  1.5ish miles to warm up followed by 4x2k with 2 minutes rest inbetween. My legs felt stong this morning - I think the strength training is beginning to pay off.  I debated doing 5 but decided against in as Saturday's long run will be quite taxing.  In retrospec maybe I should have run the last one around 8:00 and then run a 5th 2k.  Oh well, still 5 miles of quality work for the day.

Interval pace based on Garmin lap times as we ran a couple of these over the 2k mark as we did not run on a track but on the Zilker park loop.

1. 8:20 (6:44 pace)

2. 8:03 (6:28 pace)

3. 7:53 (6:22 pace)

4. 7:35 (6:06 pace)

Tacked on a bit on the cool down to get to 2.5 and 9 miles for the day.

Kinvaras - Yellow Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Thu, Jan 06, 2011 at 11:20:16 from 198.207.244.102

Very nice run. Sounds like Saturday is a big day?

From derhammer on Thu, Jan 06, 2011 at 12:16:04 from 192.156.110.31

Yes, Saturday is 20 miles with the last 12 @ MGP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

A few recovery miles this morning around 9:00 pace.

Kinvaras - Yellow Miles: 5.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0013.000.000.0020.00

Perfect conditions for a run - low 40's and no wind or humidity.  I wore a singlet and was a bit chilly the first few miles but fine by the latter half.  Legs felt really good today.  I woke up around 3:30 am and drank 1/2 of a carb loading drink and finished the other 1/2 when I woke up again at 5 am.  70 carbs total and 280 calories. Tried shot blocks today and I have found a new fuel of choice (thanks Dan!)  Much easier to consume while running compared to gel.  I cut them in half and rubbed a bit of flour on them to keep them from sticking together.  I put them in the pouch on my fuel belt which made it very easy to reach down and grab one.  I think the nutrition helped my running today - I felt pretty good after the run compared to last week when I was really dizzy.  I did not struggle until the last 1/2 mile.  I didn't have my watch on auto lap the first couple of miles so I had to stop and mess with it - so no miles laps for the first 2 miles.

First 2 miles at overall 9:00 pace and then as follows: 7:38, 7:56, 7:58, 7:52, 7:45, 7:33, 7:26, 7:18, 7:16, 7:02, 7:07, 7:15, 7:10, 7:06, 6:55, 6:50, 7:07, 7:14.


 

 

Kinvara's Lime Green Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Jan 08, 2011 at 13:43:59 from 76.31.26.153

That's a really great 20-miler you did this morning, you should mount it and put it on the wall. Couldn't agree more about the weather today.

From derhammer on Sat, Jan 08, 2011 at 20:08:47 from 24.28.82.222

Thanks, Flat. I would be pumped if I could come close to duplicating it on Marathon day.

From Dan on Sat, Jan 08, 2011 at 22:21:12 from 24.209.83.20

GREAT run, your training is solid right now and you should be looking forward to that marathon. Glad the blocks worked out! What is this carb drink that you take?

From derhammer on Sun, Jan 09, 2011 at 15:32:29 from 24.28.82.222

Dan - this was the first time using it. I did a lot of research and the reviews are all solid in favor of it. You have to order it online as GNC is expensive - no surprise there.

Here is the URL to the main site.

http://www.genr8speed.com/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Cold, dark and foggy - great day for a run.  Ran miles between 8:10 - 8:00 pace with 9 x 100m strides around 5-10k pace with 100m or so easy pace in between.  I had to guestimate 100m as I did not what to fiddle with my watch - looking back I did a fairly good job estimating. 

Kinvara's Lime Green Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Dark and cold - I looked at the temp before I went out and it read 38 degrees.  I thought no big deal - I will run in a singlet in the 40's.  So I threw on a short sleve base layer and a long sleeve base layer on top of that with shorts.  Well, I did not account for a 19 degree wind chill!  I had gloves and a ear warmer head band but I was on the cusp of not being dressed warm enough.  After mile 2 it was better as I warmed up a bit, but still cold when the wind would get me.

Took the hilly course near the house - lots of hills - what joy!

Ran by feel and did not pay too much attention to my watch. All in all not a bad effort for the day.  9:10, 8:20, 7:58, 7:46, 8:05, 7:43, 7:50, 7:57, 8:31, 8:05, 7:58, 7:49, 7:41.

 

Lunchtime:  Strength workout at the gym. 3 sets of 10 Armstrong step-ups with 30lb dumbbells, 2 x 25 Bulgarian squats, core work.

 

Kinvaras - Yellow Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Brisk morning - wasn't as cold as was predicted.  8 miles at recovery pace.  Overall 9:04 pace.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, Jan 12, 2011 at 14:55:29 from 198.207.244.102

Looking really good this week. You must be tougher than me, I thought it was cold this morning.

From derhammer on Wed, Jan 12, 2011 at 15:42:30 from 65.67.40.73

Thanks, Flat. The prediction was for 18 degrees - it only hit 30. I did wear tights though - I think high 30's is the cut off for shorts. I am fine as long as my hands and ears are warm. I generate a lot of heat when I run! LOL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.005.000.0011.70

Nice cold morning - low 30's.  Met the group at Barton Springs pool and ran 2 miles warm-up followed by 8 x 1000m intervals with about 600m active recovery between each one.  Followed by 1.7 miles cool down.  Started intervals slow and finished fast. Counting active recovery distance into "easy miles" total.

1. 4:08 (6:39 pace)

2. 3:59 (6:24 pace)

3. 3:53 (6:14 pace)

4. 3:52 (6:13 pace)

5. 3:48 (6:06 pace)

6. 3:46 (6:04 pace)

7. 3:45 (6:02 pace)

8. 3:32 (5:41 pace)

This is the funniest thing I have seen about running.  I can't stop laughing! 

http://www.youtube.com/watch?v=Cw5MHsO-JI8

Kinvara's Lime Green Miles: 11.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Thu, Jan 13, 2011 at 16:33:51 from 198.207.244.102

He is almost too true-to-life to be funny. I try to never talk about it unless asked, I just think about it.

From derhammer on Thu, Jan 13, 2011 at 16:53:06 from 65.67.40.73

It's good to laugh at oneself. I can totally relate to that guy. Well, I only talk about running to my fellow runners. They seem to be the only ones that can understand where I am coming from, and vise versa. I think others probably think like this lady does.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles on the indoor track.  Somewhere around 9 minute miles.

Kinvara's Lime Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Cold, rainy, did I mention cold?  We ran the south portion of the Austin course.  The first 6 miles is a loop.  I had to stop at my car to change into my hoodie - at this point my long sleeve was soaked and I was cold.  Fortunately, the rain let up on the back end of our run.  My legs were complaining parts of the way - it has been a hard last 7 days.  Looking forward to a recovery week.  Also, the plan was to run 16 but I did a bit of extra credit before meeting up with the others so I ended up with 17.5 for the day. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kinvara's Lime Green Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Sat, Jan 15, 2011 at 16:50:42 from 24.209.83.20

Nice day and week of running! I will trade you your cold for mine :)

From derhammer on Sat, Jan 15, 2011 at 18:33:47 from 24.28.82.222

You are probably right about that. I get the pleasure of traveling to RI for business next week. Looks like I will get a real taste of cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.500.009.50

Met the group for an MGP run.  I wanted to run a LT tempo run instead as it was on my schedule.  So I decided to stick with the lead group and push myself to keep up.  We ran the hills on Enfield/Exposition.  I held my own until mile 3-4 of the tempo run until the lead 2 runners pulled away.  I ended up finishing ahead of the other lead packer though.  Good run - it's a confidence booster to push through some pain once in a while.  

2 easy warm-up followed by 5.5 miles tempo on hilly course with 2 miles cool down and strides.

Tempo pace miles: 6:58, 6:37, 6:32, 6:43, 6:38, last .5 @ 6:13 pace for overall pace of 6:39.


Kinvara's Lime Green Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Mon, Jan 17, 2011 at 12:18:16 from 76.31.26.153

Very nice, not sure what your top speed is but these types of speeds for that far can't be anything but a confidence booster. Looks like you beat the pace on your 10K PR.

From derhammer on Mon, Jan 17, 2011 at 21:42:32 from 12.50.125.163

I thought about the 10k PR later. If I would have actually been racing on a flat course I would have broken 40:00. Well, that 10k PR is almost 2 years old, so I hope I have improved. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Cold, snow, freezing rain - so I ran 6.25 recovery miles @ 9:00 pace on the hotel treadmill.  I am glad it is a recovery week and I don't have to do any major workouts or miles while up here.  

Kinvara's Lime Green Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 AB miles on the hotel dreadmill.  Too many slushy puddles to try and go for a run outside. 

Kinvara's Lime Green Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, Jan 19, 2011 at 16:49:41 from 198.207.244.102

Lost track, are you lost up north somewhere?

From derhammer on Wed, Jan 19, 2011 at 21:11:14 from 12.50.125.163

Lovely Rhode Island. Back on Friday though. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.004.500.009.25

Awoke to a snow storm.  We had to catch our flight at 7 am.  I had hoped that since our flight was one of the first out we would not have a problem.  We made it out but they had to de-ice the plane so that put us behind.  We landed in Atlanta at 10:25 with our plane to Austin leaving at 10:55.  I thought for sure we would not make it.  I came off the plane and looked at the monitors - gate A20 - I looked up and we were are A19.  I couldn't believe it.  If the plane was at another terminal I would have missed the flight out.  

I picked up my son from school.  When my wife and daughter got home I spent some time with them and went out for a run.  I did an easy warm-up to the local middle school track and did Yasso 800's.  The theory behind this workout is what you can run 8 x 800's is what you should be able to run a marathon at.  So, a 3:20 800m would translate to a 3:20 marathon.  It is probably safe to add 5 to 10 minutes to that time.  Of course, you need to have been doing marathon specific training for this to have any validity.  I ran 8 of them - I was unhappy with my time on the last one so I ran a 9th one.  I did not stop to rest at all, but ran a 400m recovery lap between each 800m.

800m lap times:

1.  3:08 (6:03 pace)

2.  3:09 (6:03 pace)

3.  3:04 (5:57 pace)

4.  3:04 (5:57 pace)

5.  3:00 (5:45 pace)

6.  2:59 (5:40 pace)

7.  2:59 (5:44 pace)

8.  3:02 (5:50 pace)

9.  2:54 (5:33 pace)

Ran home @ a 7:30 pace.

Kinvaras - Yellow Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0013.000.000.0018.00

Fantastic morning for a run.  The group met at 7 am today to rehearse the Austin Marathon start time.  My plan was to run 16 with the last 3-4 fast.   But then I found out one of our members who has a band and plays along the Austin Marathon course was going to be out practicing on today's course.  The catch though was in order to see him I had to run the 18 mile loop.  So in order to show my support I ran the extra 2 miles so I could have a chance to run by while he played.  His song selection was a good one.  I want to be sedated by the Ramones. Today though the group was feeling good and pushed the pace a bit early.  So in the end I ran a lot faster than planned on top of my 800m workout late yesterday afternoon.  It was good to push on tired legs though.  Well, at this point I would say I am ready for the marathon.  I just hope I am not peaking too soon.  Only 4 weeks to go.  

Overall pace for today's 18 miles was 7:29

Splits:  8:29, 8:11, 8:03, 7:47, 7:47, 7:40, 7:38, 7:35, 7:37, 7:28, 7:39, 7:33, 7:09, 6:58, 7:03, 6:56, 6:35, 6:34.


Kinvara's Lime Green Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Jan 22, 2011 at 11:42:03 from 76.31.26.153

That is a very good run. Good thing I don't run with your group. What are you targeting for Austin? It is a pretty hilly course, right?

From derhammer on Sat, Jan 22, 2011 at 11:53:58 from 24.28.82.222

Hey Flat, thanks.

Well, I will be happy with anything faster than a 3:20. The hills are along the first part of the course - the goal is to make it to mile 14 in good shape. The last 4 miles are on a very fast net elevation drop. The course is about holding back in the first part and dropping the pace later on in the race.

From lightitup on Sat, Jan 22, 2011 at 12:40:50 from 166.205.140.28

That sounds like a very fun, very fast run for tired legs and a great time to do it, four weeks out

From Dan on Sat, Jan 22, 2011 at 23:20:27 from 24.209.83.20

well done! Do not worry, you are not peaking too soon, you are setting yourself up for a much needed taper and a great marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Nice cold morning - 8 easy @ 8:30 pace.  I am planning on going out at lunch as well.  I would like to hit 70 miles and then taper over the next 3 weeks.  

Mile repeats are on the schedule for tomorrow.

5.5 easy on the soft path near the office.  8:20 overall pace.

Brooks Black 2 Miles: 13.50Kinvara's Lime Green Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Mon, Jan 24, 2011 at 12:00:32 from 76.31.26.153

Good job, no rain there? Ours is gone, at least for now.

From derhammer on Mon, Jan 24, 2011 at 17:40:12 from 192.156.110.40

We missed out on the rain. It was a bit misty yesterday but no precipitation. I'll take any rain we can get, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Perfect morning for running.  Met the group for an easy warm up followed by mile repeats. Repeats were done on a loop section around Barton Springs park.  We run one direction for one repeat and go the opposite for the next.  A couple good climbers in there for extra fun.  I had wanted to complete 6 of them, and after 5 I was on the fence but my legs were tired.  Half the group stopped at 4 with 3 of us doing a fifth.  I would have been on my own for the 6th.  Saturday, strength training on Sunday, and yesterday's mileage were catching up with me a bit as well. 

Splits:   1. 6:30, 2. 6:20, 3. 6:18, 4. 6:20, 5. 6:15.

Kinvara's Lime Green Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Tue, Jan 25, 2011 at 16:20:04 from 198.207.244.102

Good job on those repeats. They seem fast, but do you know what your mile PR is? I don't, I've been curious but never curious enough to structure a whole run around a timed mile.

From derhammer on Tue, Jan 25, 2011 at 17:15:59 from 65.67.40.73

Hey Flat, I have never done it either. Maybe after this marathon. Austin actually has a mile race once a year - mabye I will try it this time around. Based off of my 5k time McMillan calculator says I should be able to run a 5:35 mile. I guess I will never know for sure until I go out and run one all out.

I have been running all of my repeats off the suggested times/ranges of this calculator, BTW.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Low 30's this morning - great weather for a run.  Ran 9.25 recovery pace miles
@ 9:01 overall average. 

Kinvaras - Black Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, Jan 26, 2011 at 17:32:27 from 198.207.244.102

Good morning to do a recovery run, I probably should have done that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

I wanted to get in a medium long run but at the same time go easy on my legs.  So I drove downtown to the Lady Bird Lake trail.  I ran the 11 mile loop from the pool and tacked bit on before and after to get to 13.5.  It was in the 30's so great day for running.  When I left the house it was 39-40 so I wore shorts and no gloves or hat.  I think it was colder downtown.  The last mile was really cold - this is when the sun was just coming up.  When I got in my car the temp was 31.  Strange that it would cool off a few degrees during sunrise. 

Overall pace for the run was 8:20 - the last couple miles were in the 7:50's. 

Kinvaras - Black Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Jan 27, 2011 at 14:40:54 from 67.79.11.242

Hey...just found you on the Blog..! Thought I would say Hi since we are neighbors. I live near San Marcos. I just signed up on the Blog a few days ago (loaded all the running data that I had) and have been looking around on the website trying to figure it all out. I also found Flatlander (another Texan), who I see you are friends with. As you will see on my Blog I haven't been running long but I am signed up for the Livestrong Half Marathon on Feb. 20. Looks like you have made great progress since you started running. Good to meet you, I'll be watching your Blog!

From derhammer on Thu, Jan 27, 2011 at 16:12:57 from 65.67.40.73

Hi there, good to meet you and welcome!

I am signed up for the Austin full marathon. Have you run the half before?

From I Just Run on Thu, Jan 27, 2011 at 16:26:57 from 67.79.11.242

Derhammer,

I've never run anything but three 5K's. I've been running 40+ miles a week for about 4 month now with my long runs 15 to 20 miles. My 10 mile pace is normally about 7:45 to 8:00 on a somwhat hilly terrain. Hoping I can do that over this Half...? I'm a little anxious about this run just because I haven't ever done it before...hope to just not look silly.

From derhammer on Thu, Jan 27, 2011 at 17:55:09 from 65.67.40.73

I doubt you will look silly.

Pace yourself - run miles 2.5-5.5 a bit slower - maybe 10 seconds off pace -these miles are a constant uphill. Then try to run 10 seconds below pace on miles 5.5-8 - you will be coming back into town on a mostly downhill section. Ideally you want to be even and on pace at the end of mile 8. Mile 10-11 is another climber - nothing crazy but steady. 11-13 you have some rollers. Slow up and fast down. By then, of course, you just suck it up and gut it out. :-) Since you have been training on hilly terain you will be fine.

From I Just Run on Thu, Jan 27, 2011 at 18:51:09 from 67.79.11.242

Thanks Der Hammer for the advice. Maybe I'll see you at the race.

Preston Tatum

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0015.000.000.0020.00

Hey - finally a morning where gloves and hat not required. Low 50's so I broke out the singlet.  Final long run before taper time.  Felt pretty good but legs were a bit tired by mile 19.  It was a big week so I am not surprised.  The good news is that even with the slow miles at the beginning I would have qualified for Boston as long as I kept it together for 6 more miles. Lots of hills for the first 9 miles.  Overall pace of 7:30.  Splits:  8:47, 8:12, 8:09, 7:56, 7:47, 7:33, 7:23, 7:11, 7:20, 7:16, 7:11, 7:16, 7:20, 7:18, 7:19, 7:25, 7:20, 7:18, 7:19, 7:10.

That's 2 strong Saturday's in a row now.  Will be taking it easy the first few days this week - most likely running soft trails to let the legs recoup.  Probably taper something like 45, 35, 20. 

Kinvaras - Black Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Jan 29, 2011 at 13:49:39 from 76.31.26.153

Very nice. What is your race plan? It seems to me that if you start slow and speed up just like you did today, you will smash 3:20, probably have quite a bit left in the tank for the last 10K.

From derhammer on Sat, Jan 29, 2011 at 16:03:12 from 24.28.82.222

Hey Flat, thanks. Yes, that is exactly the plan. The Austin course demands it, in fact. The course will crush you if you start out too fast.

The great thing about it being a local course though is the support. Quite a few runners in our group are meeting up and pacing people along the route.

From Dan on Sat, Jan 29, 2011 at 19:15:39 from 24.209.83.20

Sweet running man, taper should give your legs the rest they need.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy/recovery miles - calves were a bit sore from Saturday's run. 

Vomero 5 Orange Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.500.000.009.00

Blustery, cold (30's) and raining when I woke up.  I really wanted to go down to Town Lake trail to run some miles on a soft surface.  I looked at radar and it appearred that most of the showers had moved on.  I had contemplated going to the indoor track. I don't mind cold but wet cold is another story. Then I thought of Dan running out in the snow and cold.  So I said to myself, "what the heck - I will go!"  I put on a base layer, hoodie and shorts.  I wore a jacket for the first mile but had wrap it around my waist as it was too warm.

Fortunately, the rain had pretty much died off by the time I hit the trail - a little wind and cold but no biggie.  I had to jump over a few small branches which had fallen on the trail and dodge some mega puddles.  It all adds to the joy of running, IMO.

I ran 9 miles - 7.5 around 7:50 - 8:10's and the last 1.5 @ 7:30 pace.  Legs a bit sore from yesterday's strength training session.  I think that will be the last hard session until after the marathon.

Kinvara's Lime Green Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Feb 01, 2011 at 11:47:07 from 67.79.11.242

Hey Der Hammer,

I opted out of the outdoor run and went to the gym...I guess I haven't matured to a "true" runner yet! Anyway...Way to Tough It Out....!

From flatlander on Tue, Feb 01, 2011 at 12:38:33 from 198.207.244.102

I kind of did both! It's never as bad as it looks one you get out in it. Good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

17 degrees and wind chill of 0.  Three 3 base layer shirts, tights, and a hoodie - it actually was not too bad except for the wind at certain points.  The only thing uncomfortable was my cheeks.  I don't have a balaclava but if I did I could have run a long run and been quite comfortable.  6 miles at recovery pace - 8:40's over all average, though I did the last couple a bit faster -  I wanted to get home and have some hot coffee and a hot shower.  

Keeping my miles low this week - shooting for 45-50 for the week.

This morning I dropped my daughter off to her pre-school that had no power.  They were caught in the mandatory blackouts going on across the state.  I guess too many people woke up cold and decided to max out their heater.  The school did not call me back to come get her so the power must have been restored.

60% chance of snow Friday morning - my son will be ecstatic if he wakes up to snow.

Kinvara's Lime Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, Feb 02, 2011 at 12:09:52 from 76.31.26.153

You and me both. Yours was even colder than mine.

From I Just Run on Wed, Feb 02, 2011 at 12:39:58 from 67.79.11.242

Ha...Ha....I went to the gym this morning and ran on the treadmill. When I was in the shower room the power went out. This gym is a little old place with no emergancy lights. The shower room went completly black because of the rolling power outs! I used my phone to feel my way out, went to my car and got a flashlight so I could finish my shower...Oh, I did put on some clothes to go to my car. It was 19 degrees here, way too cold for me to run outside!

From Dan on Wed, Feb 02, 2011 at 20:13:15 from 24.209.83.20

Way to tough it out! Welcome to my world (just add that snow Friday!). Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

It was another cold one - 20 degrees with wind chill around 5 degrees or so.  It did not seem as bad as yesterday but it was still chilly. 

Three of us were going to meet up and run 7-8 miles with 4 miles tempo.  One runner dropped out due to family issues so that left me and another runner who had just run the 3M half marathon on Sunday.  So her legs were not up to a hard tempo.  At that point I knew I would be running the tempo miles on my own.  We ran a couple miles warm-up and then I took off. The first 1.5 miles consisted of rolling hills. At the end of 4 miles I felt so good I added on another mile.  Close to a mile cool down afterward.  I don't remember running as well as I have over the last couple of weeks at anytime during the last 3 years.  The miles came quite easily to me this morning.

Tempo splits:   6:40, 6:37, 6:30, 6:26, 6:27.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Thu, Feb 03, 2011 at 22:20:35 from 76.31.26.153

That is amazing to run easily at those paces, especially in this weather -- it has slowed me down. Looking great for you in a couple of weeks.

From Dan on Thu, Feb 03, 2011 at 22:33:22 from 24.209.83.20

I agree, sweet splits. You would smoke me thats for sure. I'd say your primed for the big run. Do not forget, you said you would tape a gel pack to your forehead so you would not forget to fuel during the race :)

From derhammer on Fri, Feb 04, 2011 at 10:28:44 from 24.28.82.222

Thanks, guys.

Dan - even better, I have a fellow runner pacing me from mile 13 on. His job is to keep me fueled as well as pacing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Snow and ice day in Austin - it pretty much shut down the city until around noon time.  I knew my daughter's pre-school was cancelled and my son's school had at least a 2 hour delay, so I was able to sleep in.  9 1/2 hours of great sleep!  I also took a quick nap this afternoon.  My body is thankful for the downtime.  Wow - I did not run and I survived.  LOL. 

16 miles with 6-8 @ MGP on the schedule for tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.009.400.000.0016.40

Wonderful morning - a bit cool  to start - high 20's - but once the sun broke it warmed up nicely.

We did 16 miles with 9 @ MGP.  I tried to push the last 2 a bit.  Overall good run.  

Splits: 9:14, 7:56, 7:58, 7:44, 7:57, 7:45, 7:45, 7:36, 7:36, 7:29, 7:25, 7:29, 7:22, 7:08, 6:55, 7:03, last .4 @ 7:00.


Kinvara's Lime Green Miles: 16.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Feb 06, 2011 at 16:53:14 from 166.205.15.195

Hi Der Hammer,

Looks like you'll be ready for the race in a couple of weeks! I'm trying to figure out what I should do different before the race. I did go buy some new shoes since the ones I had wore through the hard sole after only 250 miles. Do you know any others running in the race? Still would like to meet up sometime before the race. Well...I'm going out for 20 now...

From derhammer on Sun, Feb 06, 2011 at 18:59:41 from 24.28.82.222

Hi there,

New shoes at this point is good - you want to have some miles on them before you race in them.

I know quite a few people from our group running the full and half. There are about 6 of us starting together for the full. I don't know if the half has pace groups or not. Usually the pace groups are only for the full.

You don't have to worry about tapering as much as you would for a full. I wouldn't run any hard miles the week of the race. Though you might want to do a few miles at your goal pace and maybe some pick ups. Take it super easy from 2-3 days out. At this point you are not going to gain anything from a hard workout. Nutrition is also not as critical for a half vs. a full, though you will definitely want to load up on carbs 1-2 days before the race. 4-5 grams of carbs per pound of body weight - try to eat as little fat and protein as possible.

I will probably be at the Expo on Friday and avoid the crowds. What is your schedule?

From I Just Run on Mon, Feb 07, 2011 at 15:19:52 from 67.79.11.242

I was thinking about going on Friday also to pick up my stuff. Let's talk before then. I really don't know anyone in the race...actually I don't even know but a couple of runners.

Thanks for the advice on preparing for the race. I kinda think I know what I'm going to do (pace wise) to make sure I don't blow it and burn myself out. I am going to run another Half Marathon two weeks later here in San Marcos...that's when I'll push myself...Ha ha...whatever that means.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

First I was going to run 6 miles, and then 7, and at 6.5 I decided to run some 100m striders so I finished with 8 miles.  Ran them all on the soft pathway around the small lake near the office. I estimated 100m and did not do a very good job - more like 400 feet.  6 x 100m @ 6:20 - 5:50 pace. Easy miles 8:10-8:20 pace.

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.152.753.600.0011.50

Nice crisp morning - low 30's. Met up with 4 others to run this traditional pre-marathon workout.  I think it is one of my favorite workouts.  We ran the 11 mile Town Lake trail loop.  Part of the trail was closed and the detour added another half mile.  Anyway, the workout consisted of 3 mile warm up followed by 20 minutes @ MGP, 2 minutes easy, followed by 10 minutes @ HMP, 2 minutes easy followed by 5 minutes @ 10k pace, 1 minute easy, followed by 5 minutes @ 10k pace, one minute easy, followed by 5 x 1 minute @ 5k pace with 1 minute easy between each, with half mile cool down at the end.  

MGP pace: 20 minutes @ 7:20 pace

HMP pace: 10 minutes @ 6:45 pace

10k pace: 5 minutes @ 6:35 pace, 5 minutes @ 6:29 pace.

5k pace: 1 minutes @  6:17, 6:04, 6:05, 5:59, 5:50.



Kinvaras - Black Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Tue, Feb 08, 2011 at 20:32:59 from 198.207.244.102

Those are consistent times across the board. Looks like you are ready for Austin.

From I Just Run on Wed, Feb 09, 2011 at 10:18:19 from 67.79.11.242

I bet it's nice to have someone to run with... and again thanks for all the advice! Did I mention my Daughter is coming down from TCU to work the race...we'll be cheeering for you!

From derhammer on Wed, Feb 09, 2011 at 11:19:41 from 65.67.40.73

Yes, we are a tight knit group. It is a blessing to have such a great running community here. Having others to run with helps push me during the hard workouts, too.

That's great that your daughter is coming down.

I don't have a time yet but we will be meeting at RunTex on Riverside and 1st street before the race. We have an annex building that we meet up at and get ready. We will walk up to the start from there. I will probably be there around 5:30 am or so.

I am thinking of going down to the Expo Friday around lunchtime. I will probably do an easy 5-6 miles on the Town Lake trail beforehand. Will you be in town then? We could met up and do an easy run and then head over to the Expo.

From I Just Run on Wed, Feb 09, 2011 at 20:50:34 from 71.41.149.142

Thanks for the invitation. I hadn't made plans to take off on Friday...but let me see if that might be possible, I would reallly like to do that. I'll get back with you...probably first of next week.

From Dan on Wed, Feb 09, 2011 at 23:25:10 from 24.159.86.26

Heck of a workout man... you are ready. Great to see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to do some cross training today - 45 minutes on the stationary bike. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Cold - 20 degrees and windy.  Met the group and ran to the track for some 800 repeats to get in some good turnover - did not go all out but it was a good effort.  Ran 200m active recovery in between each - 2.5 cool down.  Sprinted the last 100m of the last one - could not overtake my running partner but hung with him - but hey, he's only 22 and a bit of a lead that I had to make up. :-)

800 splits: 3:17, 3:12, 3:07, 3:05, 3:03, 2:58, 2:59, 2:45.

 

I came upon this Dr.'s website by chance.  He as a lot of very interesting articles as it relates to running and training. Everything he speaks of has been researched and studied.

 Here is one little blurb about how intervals increase both speed and endurance: 

http://drmirkin.blogspot.com/search?updated-max=2010-11-11T18%3A18%3A00-05%3A00&max-results=7


"Going out and exercising slowly over long distances will not give you much endurance unless you also exercise intensely once or twice a week at much shorter distances. A person can run a marathon or ride a bicycle century much faster by training fast two or more times a week. The most common mistake made by endurance athletes is to exercise so much that they can't maintain their speed training on their hard interval days. This is often seen in runners or cyclists who perform so many miles per week that their fast workouts end up much slower than they should be."

Kinvaras - Black Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Thu, Feb 10, 2011 at 14:19:05 from 198.207.244.102

Good splits, that last one is really fast.

From derhammer on Thu, Feb 10, 2011 at 16:31:17 from 192.156.110.39

Thanks, Flat, yes, I was glad it was over. :-) The cool thing was that it made our 7:30's cool down miles seem slow.

From I Just Run on Fri, Feb 11, 2011 at 10:17:20 from 67.79.11.242

Thanks for the article, it's good. I am now keeping a file of "Favorites" related to running and will save it there. This may sound funny but I'm having a little trouble understanding the application of some of the workout programs and the terminology. Wait a minute...that sounds like I'm a little slow...no, that's not what I meant to say...I can run fast...well I think I can...! Wait a minute I'm confusing myself, I was talking about understanding running lingo and procedures not how fast I can run...Anyway, I'll keep listening, reading and learning and trying to put what I do understand into practice!

From derhammer on Fri, Feb 11, 2011 at 10:39:38 from 24.28.82.222

I completely understand - it took a long time for me to figure out what tempo, 5k pace, 10k pace, steady-state run, etc., all meant.

There is so much information out there but I do believe there are tried and true principles that can be adhered to. In the end you need to figure out what your body responds to best and that can only be done through some trial and error.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.600.000.0010.60

Beautiful morning.  There was a pre-run meeting about Austin marathon strategies.  The weather as of now does not look that promising but we will see how the week progresses.

Just a short run on the Town Lake trail.  Not much to be gained at this point.  Picked it up at the end for a strong finish - ran the last quarter at around 5:25 pace.

 8:59, 8:24, 7:51, 7:57, 7:37, 7:32, 7:19, 7:11, 7:13, 6:50, .6 @ 5:58.

Kinvara's Lime Green Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Feb 12, 2011 at 15:02:44 from 166.205.15.52

Looks like you're on cruise control...calm and confident...ready for a good race! BTW...I tried to run what you suggested the other day, but I had to wait till this morning because of the cold. Take a look and let me know what you think. Thanks for your advice!

From Dan on Sat, Feb 12, 2011 at 19:22:47 from 24.209.83.20

Nice run, good tune up.

From flatlander on Sun, Feb 13, 2011 at 21:34:29 from 76.31.26.153

Looks like about the right run for this stage. I agree, it's too early to tell much about the weather, they just don't know this far out -- doesn't stop them from predicting though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Met up with a couple runners and we did ran a few easy miles with 2.5 @ MGP and then a cool down.  

Kinvaras - Yellow Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Feb 15, 2011 at 10:43:45 from 67.79.11.242

Good morning Der Hammer,

Hope things are going well this week. I'm looking forward to the race this weekend althought I'm a little nervous. I went all out and bought me some running shorts for the race...ha ha...! Now I feel legit! I'm not going to be able to get off work on Friday to meet up and run, I think I'm going to come up Friday evening to pick up my packet. I still want to meet you...so hopefully we can work it out for sometime on raceday.

From derhammer on Tue, Feb 15, 2011 at 12:05:02 from 192.156.110.34

No problems on Friday. A group of us is meeting on Saturday at 7 am @ the Austin High track (near downtown) for a couple miles followed by 800-1000m hard for carbo loading purposes - we are using the Aussie carb load plan: http://www.pponline.co.uk/encyc/carbo-loading-managing-your-glycogen-intake-without-overloading-on-glucose-65?#

You are welcome to join us or we can come up with something Sunday am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

high 50's and high humidity - easy/recovery pace miles.  Not happy with the weather at all.  I was warm and covered in sweat when I got back at home.  Prediction for race day is 60 degrees and humid at the start.  Wondering if I should go up to Ft. Worth for the Cow Town marathon the following week.  Extended forecasts show a cold front moving in and that it would probably be around 40 degrees at the start.  Hmmm.

 

Had another run in with the neighborhood skunk - this time on the corner one house away from mine.  I ran fast and on the other side of the road and he still had his tail up.  Fortunately, his backside was facing away from me.

Kinvaras - Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy/recovery miles this morning.  

 

Could smell the skunk coming down the hill towards my house.  I think I need to come up with another route.

Kinvaras - Yellow Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Wed, Feb 16, 2011 at 21:19:03 from 24.209.83.20

If you see a skunk, you may set a new PR. Looking forward to your marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Stayed near the home and ran easy to the track followed by 4 x 400m @ 5k pace and 1 x 200m @ sub 5K pace.  Cooled down around the track and one mile back home.  Last part @ MGP - 7:15 pace which felt good.

Still - 66 degrees this morning.  I know my body does not tolerate heat that well.  At this point I have no idea what I am going to do about the marathon on Sunday.

Kinvaras - Black Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Thu, Feb 17, 2011 at 12:57:51 from 204.134.132.225

Good luck at the race on Sunday...Austin, right?

From I Just Run on Thu, Feb 17, 2011 at 13:06:50 from 67.79.11.242

Hey Der Hammer,

I know what you mean about the heat. I decided to just run the treadmill at the gym this morning...well the gym is a little grungy one and they rarely turn on the AC...Man, I was sweating up a storm..! The good thing is my knee seems pretty good. I've really been trying to figure out meeting up with you but now my wife has plans for us Sat. morning...so I guess I'm going to have to pass on that invitation too. I'll send you a private message with my phone number. That way we can meet up before or after the race...sorry for being so flaky about the meeting. I really appreciate the invitations and want to meet!

From derhammer on Thu, Feb 17, 2011 at 15:10:39 from 192.156.110.33

Jeff - I have trained for Austin which is this weekend. All my running buddies - me included - are worried about the forecast. 60's with 90% humidity. Looks like it will be overcast so at least there will be no sun to heat things up. My dilemma is that next weekend is the Ft. Worth marathon. The weather predicitons are for a cold front and maybe low 40's to start. Not sure what to do at this point. I have a body type that generates a lot of heat, and the high humidity could be bad for me.

Preston, I got your phone number. Thanks.

From flatlander on Thu, Feb 17, 2011 at 18:28:25 from 198.207.244.102

That's a tough one, best of luck figuring out what you are going to do. A four-week taper might be an interesting experiment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.003.370.007.07

I have decided to skip the Austin marathon and shot for the Cow Town marathon in Ft. Worth one week later.  I know that my body type does not do well in warmer weather.  It is not so much the 63-65 degrees at start that bother me as much as the 90% humidity that is forecast.  I know my body will start to overheat in those conditions over 26 miles.  It was a tough decision.  We will soon find out if I made the right choice or not.  

Anyway, I am going to run the Austin half marathon as a training run with some miles @ MGP. 

I ran this afternoon and it was 78 degrees but only 50% humidity.  My heart rate was pretty high during the 5 k paced stuff - I don't know what it was but it felt close to max at times.  I mean, a couple weeks ago I ran a 5 mile tempo run in the 6:30's - 6:20's no problem at all when it was in the 20's. 

Anyway, I ran 1.6 easy followed by 6 x 1 min @ 5k pace with 1 min recovery pace in between when the laps database on my watch filled up.  I had to stop and delete the old laps and then I set the fast time for 1:30 and 1:00 recovery pace and did 10 sets of those @ 5k pace with a bit of a cool down afterward. 

Kinvaras - Yellow Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Feb 19, 2011 at 12:01:19 from 97.79.152.246

Well...I guess we'll be running together..ha ha...not literally...I'll be way behind. Hope this plan works out good for you. I think I mentioned that my Daughter goes to TCU and is working both the Austin and Ft Worth races. She still can't run because of her stress fracture. I wasen't even aware of the Ft Worth race until after I signed up for the Austin race, since then several people said I should have gone the the Ft Worth race instead...? Anyway, now it might be easier for us to meet up and say hello. See you tomorrow.

From flatlander on Sat, Feb 19, 2011 at 12:29:41 from 76.31.26.153

Probably a good decision. Hard to imagine that Ft. Worth will be worse conditions in a week. The law of averages for this time of year would dictate lower temperatures, especially further north. Have fun tomorrow and be careful not to run it too hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.754.25

OK - so I met up with 3 others doing the full and half tomorrow.  They are all doing the Aussie carb load plan.  Did some easy miles followed by 1000m @ 3:15 followed by serious carb loading.  Even though I am only doing the 1/2 tomorrow I want to go through this exersice today anyway.  I am going to count tomorrow's mileage onto this weeks and then from M-F next week run 20-25.  That would put me back close to 50 this week. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Sat, Feb 19, 2011 at 16:33:21 from 24.209.83.20

I missed yesterdays post and was expecting a pre-race report. Always listen to your body so if you feel Ft Worth is better, I am with ya!

Race: Austin Marathon (26.2 Miles) 03:17:20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

It was warm - 64 degrees at the start, humidity at 75-80% - and a hilly, tough course to boot.  I had pretty much told myself I would run 13 as a training run and drive up to Ft. Worth next Sunday for a chance at better conditions and a better course.  Still, I prepared for running the full just in case the conditions were not too bad.  I did the Aussie carb load plan on Saturday and had packed enough blocks and gu's with me Sunday morning.  I loaded up with electrolytes all day Saturday and then Sunday morning.

A runner from our group had offered to give a couple of us a ride to the start.  While driving to his house and about a mile away I saw a runner and thought "who the heck is that out here at this time?" It was another runner from our group who was going to pace a friend.  She was running to the same place I was driving.  I stopped and picked her up and on the short drive she told me to just run with no pressure as I had a back up plan.  Run to 13 or 14 and if I felt like a million bucks to keep going.  It was sage advice.

The three of us lined up in front of the 3:20 group.  We knew that because of the conditions we would need to run the first half - which is also the hilliest - conservatively to save up energy and run a negative split on the second half.  We stayed just in front of the 3:20 group until mile 12 or so and started pulling away a bit.  At 13 I still had not made up my mind but I was feeling strong.  At mile 14  I picked up the pace and the others started to fade a bit.  I ran the rest of the way alone. I pretty much gave up on hitting the lap button on my watch at each mile.  I just my ran what I felt was the right pace.  I looked down occasionally but was not obsessive about it.  I knew I was well ahead of the 3:20 group so I was confident that I would BQ running my pace.

From mile 14 on I was in a zone.  I really can't explain it.  Everything just flowed.  In my past marathons at mile 18 I would say something like "oh no, 8 more to go" and today I was thinking - "8 to go, bring it on!"  Instead of thinking "gosh, still 30 something minutes to go"  I was thinking, "only 4 miles to go!" 

I was passing a lot of runners which was a huge rush.  I think the weather bothered many.  People were dropping like flies.  I never let the weather even enter my mind.  I never felt hot and thought the wind felt great because it cooled me down a bit.  The clouds kept the sun away and that was huge.  I am not sure what would be better - 55 degrees, low humidity, but the sun beating down on you for 3 hours or a bit warmer and humid but no sun.  I am sure it slowed me down a bit but I didn't think about it.

Anyway, the miles just melted away. There were runners from our group all along the route.  With 10k to go 2 of them saw me and ran with me for a while - shouting and encouraging me on.  At mile 23 another runner was there with her dog.  She ran next to me for a short while shouting and cheering me.  At mile 24 our group's coach was out there on his bicycle.  He rode next to me shouting at me for about a 1/2 mile and at 25 a large support group from our club was out shouting and cheering.  The whole run was a surreal and awesome experience.  Yes, I could have gone up to Ft. Worth and probably ran 4-5 minutes faster, but there is no way the experience would have even come close to running my home town marathon with all of the support here, and BQ'ing as well!

Oh, I was about 5 feet from the finish when my legs started to buckle. Come on!  5 feet away!  I always push that last 200m too hard.  I had to walk over the finish line.  As I did I walked to the side to put my hand on the fence.  So my left leg with my timing chip went to the side of the timing mat.  I did not even think about it.  A volunteer wrote my bid number down and my time because he thought it did not register.  He was right.  Now I get the fun of sorting all of that out!  Note to self - make sure your timing chip crosses the mat!


Notes to myself - what I learned:  If you have a big base 12-15 weeks is all you need to train for a marathon. Speed work once a week made a huge difference for me. Strength training at least once a week worked wonders for me, too - it kept me injury free, I believe, and helped me in my speed work sessions.  Nutrition is critical - even during daily training.  I always felt like I had lots of energy for my workouts and recovered quickly.  Doing MGP on long runs helped quite a bit as well.



 


Kinvaras - Black Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Feb 20, 2011 at 16:22:28 from 166.205.12.200

Cool...!!!! Not the temperature but your run..! CONGRADULATIONS....!!!!!!!!!!!!!!

From Karen on Sun, Feb 20, 2011 at 16:48:42 from 69.171.160.221

Way to Bq & PR!!! Even when you had an "out" you toughed it out. Can't wait to read your race report. Great job!!

From Rob Murphy on Sun, Feb 20, 2011 at 17:14:59 from 24.10.248.6

Great race - PR,BQ - it doesn't get any better! Enjoy your day and your accomplishment.

From SlowJoe on Sun, Feb 20, 2011 at 17:37:41 from 184.79.24.255

Wow, congrats to you. To hit your goal in those conditions says a lot.

From Mark on Sun, Feb 20, 2011 at 17:41:28 from 173.168.88.68

Great job on the BQ! Enjoy the victory! Looking forward to the full report.

From jtshad on Mon, Feb 21, 2011 at 08:58:03 from 184.48.165.195

Congrats on running such a strong race and getting the BQ! Nice job having the physical and mental strength to keep pushing.

From I Just Run on Mon, Feb 21, 2011 at 12:12:06 from 67.79.11.242

WOW....Again Congradulations Again...

Your effort and resolve make my Half seem like a walk in the park...:) Sounds very exciting to have so much support...wish I had known you decided to run the Full, I'd loved to have celebrated with you!

From Eckroll on Mon, Feb 21, 2011 at 13:01:36 from 67.79.11.242

Yaaaay!!! Congrats on the BQ. It was really crowded down there this weekend. It was so muggy and humid downtown that I was feeling sorry for everyone!!

From daceg on Mon, Feb 21, 2011 at 13:43:57 from 74.211.28.51

Congrats to you! Sounds like a great run! I love the zone!

From Bonnie on Mon, Feb 21, 2011 at 17:43:14 from 128.196.228.134

Great run!! I ran the half there a few years back and it seems that it is ALWAYS humid for this race! You did great, and it goes to show you, if you are prepared you will execute. It sounds like you also estimated your ability correctly, it was a wise choice to start off with the 3:20 group.

Congratulations.

From flatlander on Mon, Feb 21, 2011 at 22:18:37 from 76.31.26.153

That is just great! It is so refreshing when everything clicks, what a day. I would have said wait a week and run Fort Worth, but you obviously made the right game-time decision. Even in cooler temperatures you might not have done as well. It was your day and you took it. Congratulations.

From Dan on Mon, Feb 21, 2011 at 22:44:33 from 24.209.83.20

HA! You fooled me!! Had me buying into your switch... glad you listened to your body, it certainly paid off. A HUGE CONGRATS MAN!! WELL DONE!!

If there are any spots left on day 8, me and you are registering for sure.

From derhammer on Mon, Feb 21, 2011 at 23:16:33 from 70.113.204.189

Thanks everyone for your kind words.

Dan, I am somewhat optimistic. First, since registration is in September all of big fall marathons, Chicago, etc. won't have been run yet. Second, one of the reasons it sold out so quickly this year is that all of the internationals who could not make it in 2010 due to the Icelandic volcanoes got automatically deferred to this year.

From Burt on Tue, Feb 22, 2011 at 16:24:51 from 206.19.214.144

Great job! So many people to cheer you on. That must've been awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

First day back since the marathon.  I happened to pick up a copy of little magazine called Marathon and Beyond at Barnes and Noble.  Serendipitously it had a well researched and written article about marathon recovery.  Specifically about biopsies that have been performed on marathoners immediately after completing a marathon.  What they found is some serious stuff going on.  The full article can be read here: http://www.marathonandbeyond.com/

In light of the article, I took 5 solid days off.  I finally got the itch to go running again today - 5.5 easy around the soft trail near the office.  8:20 overall pace.  It felt good, a little stiffness but no major soreness.

Kinvara's Lime Green Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From DLTheo on Fri, Feb 25, 2011 at 17:36:06 from 155.130.107.42

Congrats on the marathon pr, BQ, and thanks for the interesting article. I usually take about 5 days off after a marathon, too. I've found that I recover more slowly than most people. I hope your recovery goes well for you.

From derhammer on Fri, Feb 25, 2011 at 18:32:34 from 192.156.110.40

Hey, thanks. Looks like you had a couple of great races last 2 years as well. Did you take some time off between 2004 and 2009?

From DLTheo on Fri, Feb 25, 2011 at 19:32:58 from 155.130.107.42

I had quite a few injuries that I was running through in 2003 and 2004, and finally had to take a break. It wasn't until 2007 that I was able to run consistently, and then it took a year or two to get back up to decent speed. Now I've had 3-4 years of mostly consitent running.

From Dan on Fri, Feb 25, 2011 at 21:27:38 from 24.209.83.20

Wow David. My recover was much slower. 8:20 first run back? I was running 3 miles at 9. Glad your legs feel up to it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Met up with a running buddy and we did 7.5 recovery/easy miles on the soft town lake trail.  Wonderful morning for a run. First few miles very slow - 9:30 and gradual increase to 8:30's or so for the last couple.

Vomero 5 Orange Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I planned on doing some cross training today but when I arrived at the gym the spinning class was full.  I hemmed and hawed and decided to go out for a run. 

I went out on a "Zen" run - no watch, no mileage, no pace, no time.  I took a completely new course so I had no idea how far I had run.  It was a perfect morning; overcast, misty, and a slight breeze.  I was a great run.  I came back to the gym in just over an hour, so I will put 7 miles down as a good estimate by effort.  I think I will do more of these.  It is liberating to be unencumbered from technology for once.

Kinvaras - Yellow Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Feb 27, 2011 at 16:47:16 from 97.79.152.246

I think I may be obsessed with my Garmin - GPS & Heart Rate... I just keep crunching numbers trying to convince myself (or encourage myself) I can reach my goals. Don't look at my milage log for today...I probably did something I really shouldn't have done.

So you're really going to Boston...April 2012..?

From derhammer on Sun, Feb 27, 2011 at 16:58:40 from 70.113.204.189

I wouldn't worry about it - that is how those ultra runners go out and run 30-40 mile runs - they run them slow. At those paces I don't think there is anything wrong with that kind of mileage.

From flatlander on Sun, Feb 27, 2011 at 18:41:35 from 75.214.186.218

Good job. I bet you are glad you stuck with Austin at this point. If anything I think this weekend is warmer than last.

From derhammer on Sun, Feb 27, 2011 at 20:27:20 from 70.113.204.189

Hey Flat - where have you been? I didn't see a post since Wednesday.

Yes, I made the right choice after all. It would have cost me $300 and a weekend to drive up there and it would have been the same or warmer weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross training today - tough spinning class - 55 minutes some points power peaked over 400 watts.  It was good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice morning for a run - high 40's.  I had not planned route and had an idea about what mileage I wanted.  Ran a new route and worked my way back.  Ended up with exactly 10 miles - how about that.  Paces were in the high 8:00s to start and down below 8:00's for the last couple.  Legs felt pretty good but I can tell they are still not at 100% but close.

Kinvaras - Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 super easy/recovery miles - high 8:00's. I am trying to keep below 50 this week since it is only my second week after the marathon. 

Vomero 5 Orange Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

Great morning for running - no one else on the road these days - not sure where everyone is.  I only saw 2 other runners.  

During this morning's run I contemplated how fortunate I am with the area of town I live in.  I can literally choose routes in every direction from my house.  I have flat courses, rolling hills, and mega hills, and even trails if I choose.   I have lived in this house over 3 years and found a new route yesterday that I really enjoy.  It has some nice rollers and then some flat parts.  Ran it again this morning but took it a couple miles further. 

 Today I ran by feel most of the way though I glanced at my pace occasionally. Hit some good aerobic base miles.  Most miles in the 7:50-8:05 range with the last at 7:45. 

 



Kinvaras - Black Miles: 10.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Mar 03, 2011 at 10:52:33 from 67.79.11.242

Ahhhhh I see you're JUST RUNNING too...!

Hey, are you really going to Boston next year (2012)?

From derhammer on Thu, Mar 03, 2011 at 11:52:33 from 192.156.110.32

Yes, I want to steal your moniker! It's perfect.

I will have both laptops fired up and ready to go the exact minute registration for Boston opens up for "the rest of us." If I get registered I am for sure running it in 2012. I will probably do a fall marathon as well - maybe San Antonio.

BTW - My friend and I are going up for this - you should take a look: http://www.elscorchorun.com/

From I Just Run on Thu, Mar 03, 2011 at 13:32:18 from 67.79.11.242

You could have it, I could just use "I JUST RUN SLOWER" :)

It's funny you say that about registration, my Daughter wanted to go to the Collegiate Tri-athlete Finals in April. The Tri coach, for some reason, didn't sign up the team in time so she was left to sign up as an individual. Well they only take 100 non-team entries. Registration started at 12:00 noon yesterday. She was logged in and ready to submit her application at that time but because her computer couldn't process fast enough she didn't even get entered. They were full within a couple of minutes. She's really bummed...!

I'll look closer to that crazy thing in Ft Worth and consider it. That's always a good direction for me to go since Callie goes to TCU.

From Dan on Thu, Mar 03, 2011 at 22:34:49 from 24.209.83.20

I'm the "rest of us" and I too will have all my systems running!

From derhammer on Fri, Mar 04, 2011 at 12:54:51 from 65.67.40.73

Dan - you still have time before September to go out and run a 3:15 so you get early registration! :-)

From Dan on Fri, Mar 04, 2011 at 22:51:23 from 24.209.83.20

Well I have a marathon I want to do in September. Its that Saturday of registration so if I did break 3:15, I'd only have one extra day (if you can even do so on Sunday!). Maybe I will try a spring one too - but I do not want to get crazy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

OK - so the plan going forward is to start pushing the aerobic pace miles a bit.  I would like to stay in the 7:50 - 8:05 range. Somewhat warm but overcast and a breeze.  

 I ran 8 miles @ overall 7:52 pace.  

Since it is my birthday today I was thinking something special to do tomorrow to celebrate - say a 400m repeat for every year.  That would be 43 x 400m so I will probably chicken out and not do it.

Kinvaras - Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Fri, Mar 04, 2011 at 22:48:47 from 24.209.83.20

Happy Birthday!!! I suggest a more mild birthday approach tomorrow... like 1 cookie for every year :)

From SlowJoe on Sat, Mar 05, 2011 at 10:57:01 from 184.79.24.255

Happy birthday (yesterday). 43 x 400 wouldn't be too bad...as long as you don't specify a pace!

From I Just Run on Sat, Mar 05, 2011 at 11:39:19 from 97.79.152.246

Der Hammer,

Sorry I forgot to send you a B-day card:) and on top of that I'm a day late wishing you a happy birthday. I'm not sure about those 43x400 today. I went out and ran 3 in the 30 mph wind and though about you...I hope you do something more enjoyable today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

My 3 year old daughter decided to wake up and have a party at 3 am.  We could never quite get her back to sleep.  After getting up around 5:30 I stayed with her so my wife could sleep in.  By the time I made it out the door for a run a front had moved through with 30MPH winds and some light rain.  I ran the mega hilly route out and came back the flatter but still steady incline route back in.  I had to fight the winds from 5-8.  I wanted to drop the hammer a bit on 7-10 but found it difficult with the wind.  When I got back I replenished my glycogen stores with a piece of my "chocolate explosion" birthday cake and washed it down with a hot cup of coffee.  Nice!

 8:05, 7:37, 7:37, 7:38, 7:58, 7:48, 7:54, 7:20, 7:15, 6:56.

 OK, so the new qualifying procedures were explained to me last night and I had to go reread them.  So, after registration opens to all others it is not first come first serve like I had thought.  Being accepted will still be based on time.  Therefore, the more that one has beat his or her qualifying time the better.  If one just "made it" then the chances of being accepted are less, of course.  So having a 3:17 should put me in pretty good shape if there are still spots left.  I guess we will see when the time comes.

If the field size is not reached after the first week and additional space remains, then registration will open to all qualifiers at the beginning of Week Two (September 19) and those who have met the qualifying standards by any amount of time will be able to apply for entry. The application process will remain open for the entire week, closing on September 23. At the conclusion of Week Two, those who are the fastest among the pool of applicants in their age and gender will be accepted. Accepted athletes will be notified on September 28.


Kinvaras - Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Mar 05, 2011 at 15:29:11 from 166.205.12.116

Have you been able to look at past records to see where you would have been based on your current time?

Curious what marathon you're running in the fall? I probably need to pick one too. Do you run any in the summer?

From derhammer on Sat, Mar 05, 2011 at 15:53:53 from 70.113.204.189

Hi there,

No, I haven't looked. I have no idea where I could find that information.

I am tentatively looking at the San Antonio marathon. There is also a small marathon up here that consists of 3 loops and is a certified course. It has my interest.

http://www.frankenthon.com/index.asp

I don't want to travel far. I have run Dallas and won't do it again. Houston would be too close to Boston if I get in.

From Dan on Sat, Mar 05, 2011 at 16:39:32 from 24.209.83.20

Good catch. Maybe I should run one before that September marathon to see if I can lower my time. Bummer, I feel like I need to 're-qualify'. Oh well, they have a hard time making it fair.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

40 degrees at the start but a beautiful sunrise that warmed things up a bit.  I took the road less traveled today - a bit of a country road with some mild rollers.  With 2 miles to go though there is a hill with 14% gradient at one point, levels off a bit and then another shorter and not as steep but most of the way back has a good incline to it.  7:50's - 7:40's on the country road but 8:30's up the hill portion.  Overall pace of 7:59.

Kinvaras - Black Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Mar 06, 2011 at 22:39:34 from 97.79.152.246

Hi Der Hammer,

Thanks for the call today! It's great to have someone excited and interested in your racing. Hills are good but I met a guy today that liked them more than me...:)

From derhammer on Mon, Mar 07, 2011 at 15:06:26 from 192.156.110.40

After yesterday's performance I have little doubt that you have the ability to run a BQ on your first marathon attempt. Excellent work!

From I Just Run on Mon, Mar 07, 2011 at 15:13:28 from 67.79.11.242

Hope you're right...I want to be in Boston with you next year!

From derhammer on Mon, Mar 07, 2011 at 16:19:08 from 65.67.40.73

The guy that finished right after you in your age group, Larry, is from our group. He ran a 3:19 in San Antonio last year.

You will probably beat your BQ time by enough to register early. I will probably get locked out. You will go and I won't. :-) Well, I hope we both go, but I can see it working out this way. I am looking, but can't really find another good marathon before Septmeber.

From I Just Run on Mon, Mar 07, 2011 at 16:29:05 from 67.79.11.242

Ha...I went back and looked...You sent a whole crew of Austinites to "gun" for me...3,4,5,8,9,10 were all from Austin. Good thing I was able to defend my home turf..:)

You better go to Boston...You're the one that got me started on this mission!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Only had time this morning for a 5 mile run - will go out again at lunchtime.  Anyway - took the rolling hill route - overall 7:43 pace for the run.

 

Great day for a run though a bit windy.  I ran the soft trail near work during lunchtime. 5.5 miles @ 7:49 overall pace. 

Kinvara's Lime Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warm and muggy this morning.  I have not taken a day off in a while and my legs wanted some mercy today.  I complied and ran some slower paced miles.  8:35 overall pace with a real easy first mile.  I am planning on running in the Cap10k at the end of the month.  I will only have enough time for 4 quality workouts.  Therefore, I skipped today's hill repeat workout in lieu of tomorrow's 1000m interval workout.  I will get more out of the 1000's.  I don't have enough time to make the Cap10K a "key" race but there is a 10k in Fredericksburg at the end of April that I am going to shoot for.  The week before that race is the Bun Run 5k which I always run.  I will spend the next few weeks training for those 2 races and just go out at the Cap10k and see what happens.

Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Mar 08, 2011 at 10:32:23 from 131.59.200.80

I wish I could run the Capitol 10k this year; unfortunately I will have to work that day. We had a lot of fun last year - those first 2-3 miles are tough!

Should be interesting to see your improvement from 2 years ago, good luck on the sub-40!

From I Just Run on Tue, Mar 08, 2011 at 12:02:48 from 67.79.11.242

Wow...the more I get into this the more I realize how many races there are. I was out last friday evening at a yogart place and my wife pointed out two local 5K races being advertised on posters. She asked if I was going to run either of them...:)

From flatlander on Tue, Mar 08, 2011 at 12:43:03 from 198.207.244.102

Nice run, good luck on these races, I think you are set to break 40 in at least one of them.

From derhammer on Tue, Mar 08, 2011 at 12:46:57 from 192.156.110.33

SlowJoe - yes, miles 2-3 are special. :-)

Preston - a pretty good list of Texas races can be found here: http://www.runtex.com/web/4-2.asp

Flat, thanks, if I can stay mentally strong it should be possible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.003.730.009.03

Met up with the easy run group at BS pool and did a warm up mile with them and then we went our separate ways as I headed to the track.  Total warm-up was 2.5 miles.  The Mon-Wed group was at the track so I ran with them.  However, I ended up running by myself as there was no one running my pace.  Still good to be with other runners though.  I feel like I have broken through a bit to a new level because 3:39 did not feel too difficult.  I even contemplated running a 7th but coach said 6 was enough.  

1000m @ 3:50 (6:10 pace)

1000m @ 3:49 (6:08 pace)

1000m @ 3:39 (5:52 pace)

1000m @ 3:49 (6:08 pace)

1000m @ 3:41 (5:55 pace)

1000m @ 3:39 (5:52 pace)

Kinvara's Lime Green Miles: 9.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Mar 09, 2011 at 18:17:05 from 67.79.11.242

It's funny you say "it was good to be with other runners". I've never run with others (besides my daughter) so I think it would feel awkward for me...some day I'll have to try.:)

From Dan on Wed, Mar 09, 2011 at 22:07:51 from 24.209.83.20

Nice workout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My wife has a conference and we are at the Marriot resort just outside of San Antonio.  I am spending the day with the kids - a perfect day to sleep in and take a rest day.  I still woke up at 5am though.  I tried to fall back asleep - it was difficult.  It's a gorgeous day, though.

I found this article brief but interesting: 

"Many marathon runners think that they have to run 100 miles a week to compete successfully, but most will be able to run a marathon faster if they run fewer than 50 miles a week. Top marathon runners can run 100 miles a week and not be injured because of their superior genes. When most runners try to run 100 miles a week, they run too slowly in practice, and as a result, run too slowly in races."

Full article here:  http://www.drmirkin.com/fitness/marathon_miles.html

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Mar 10, 2011 at 12:22:03 from 67.79.11.242

Sounds like a mini-vacation to me...enjoy the time!

It's interesting I was just reading another article about milage and elite runners vs normal's. I also just started tracking "race pace" miles per run/week. I'm going to try and put in more "race pace" miles over the next 2-3 weeks and see how that goes. It seems my recovery is fairly short so that might help too.

Keep the good information coming, I have been saving everything either in my spreadsheet or on my Favorites.

IJR

From Dan on Thu, Mar 10, 2011 at 22:28:21 from 24.209.83.20

Good read. I have decided that each individual responds differently to the types of training. I used to do lower miles and quite a bit of speed work with little results. I slowed down and tacked on miles and speed came. I was able to improve this by incorporating speed work now with the miles - but I did not have that aerobic base I needed. I will say your training is really paying off! Of course you still should have eaten a cookie for every year :)

From derhammer on Thu, Mar 10, 2011 at 22:45:46 from 12.97.186.65

Dan - yeah, the cookies would have been a good idea. 43 though, that would have been quite a few.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Up at 5am - nice cool morning - lots of rolling hills.  I just ran an out and back from the resort since I don't know the area.  Base mile run - overalll pace 7:45.

Kinvaras - Black Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Fri, Mar 11, 2011 at 17:00:05 from 67.79.11.242

I was in Amarillo a while back and went out to run, didn't know the area, didn't have a GPS and got lost in the neighborhoods. I have no idea how far I ran because it was before Mr. Garmin but I know it was one of my longest runs ever...!

From flatlander on Sat, Mar 12, 2011 at 22:36:52 from 76.31.26.153

But if you are running you get un-lost a lot faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Up early.  A lot warmer than the previous morning.  I ran 8.5 over some rolling hills.  I wanted to run a 3 mile tempo run @ 10k pace at the end.  I had to contend with a pretty good sized hill and it is always a challenge to drop the pace significantly for the first mile.  The other 2 miles went much better. 

There was short 5k loop around the resort that others were using to go out for their runs.  I came upon a group of 3 runners somewhere along mile 2 of my tempo.  I flew by 2 of them and the third heard me coming and decided he was going to hang with me, or out run me, he must of thought is was one of his group.  I got next to him and told him the trick is to keep the pace up for a couple more miles.  I dropped the pace some more - sub 6 and he relented.  :-)  I did a turn around for the final mile and passed them again in opposite directions.  The other runner and I high fived so it was all in good fun. 

First 8.5 miles @ 7:55 pace, tempo miles at 6:55, 6:18, 6:29 followed by .5 cool down @ 7:40 pace.

Kinvaras - Black Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Mar 14, 2011 at 10:17:56 from 67.79.11.242

Good run... You sound confident in your running now. What's your next race?

From derhammer on Mon, Mar 14, 2011 at 11:19:02 from 192.156.110.40

A couple 10k's and 5k's. Still spying a possible summer marathon.

From I Just Run on Mon, Mar 14, 2011 at 11:21:25 from 67.79.11.242

I'd like to try a summer marathon just to see how I handle the heat...Wait, I guess I better focuss on my first one first...Ha Ha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nice morning - 6.5 easy/recovery miles - no watch so no pace. 

Vomero 5 Orange Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

65 degrees to start - took the new route with some rollers in it.  I got rained on between miles 4-6.  It was actually refreshing.  8 miles AB pace, though I picked it up on the last one:  8:35, 7:50, 7:54, 7:48, 7:46, 7:49, 7:41, 6:54.

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Mar 14, 2011 at 11:12:37 from 67.79.11.242

AB Pace....?

From derhammer on Mon, Mar 14, 2011 at 11:13:57 from 192.156.110.40

Aerobic Base. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.809.30

Nice temp to start - I am going to miss these 40 degree mornings - I am sure there won't be many more this spring.   Today was hill repeat day - we run a hill on Wilke drive, so we just call it Wilke.  There is a slight incline and then wham - 150 feet climb over 300 feet or so - I think the gradient is around 18 - 20%.  At the top it levels out and we finish the run at a stop sign about 100m from the crest of the hill.  Start to finish is about 300m.   After 4 repeats the coach shows up and tells me to drop about 8-10 seconds off of my repeat time.  I was already running them 10 - 12 seconds faster than the last time I had done this workout a few months ago.  On the 7th repeat my legs were burning big time on the crest of the hill. Then it is time to push it to the stop sign as you try to pick it up again and finish fast.  I have not had the "I want to throw up" feeling in a while, but I had it this morning around repeat # 6.  After resting a couple minutes after the 7th I did one more.  Then we do 3 repeats backwards but only on the main incline of the hill.  These always let me know how imbalanced the strength in the hamstrings is compared to the quads.  But wait, that's not all, now it is time for 5 x 40m sprints up the hill.  OK - now I really am ready to throw up and my heart is ready to come out of my chest. 

So, 2.7 miles @ 8:04 overall pace to the hill, 8 x 300m hill repeats, 3 x 125m backward repeats, and 5 x 40m hill sprints.  2.7 miles back.  Grand total of 9.3 miles for the morning.

300m repeats: 1:31, 1:32, 1:33, 1:33, 1:17, 1:25, 1:28, 1:33

Kinvaras - Yellow Miles: 9.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Mar 15, 2011 at 13:03:11 from 67.79.11.242

Ha..Ha...the only thing different about your "hard" workout and mine is that you're happy about yours and I'm totally disgusted with mine...Ha..Ha...I have to laught again at that!

Oh wait...you accomplished something I really didn't.

I Just Ran

From SlowJoe on Tue, Mar 15, 2011 at 13:58:09 from 131.59.200.80

That's funny, my eyes went straight to the 300m repeat splits and I was wondering how in the world that was a workout for you. Then I read the whole post. Just reading about that hill makes me want to throw up, I don't blame you.

From flatlander on Wed, Mar 16, 2011 at 10:37:56 from 60.247.105.219

I couldn't come close to doing something like that, sounds like your coach is relentless.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

5.3 recovery miles this morning. 

45 minutes hard effort spinning during lunchtime.  Don't know how that translates to miles, but I am guessing 4.  It was a steady aerobic workout for 45 minutes.

Kinvaras - Yellow Miles: 5.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Mar 16, 2011 at 16:08:50 from 166.205.14.134

Okay...here's a dumb question..."spinning" means cycling...?

My stress test today was in a bike...wow that really uses different muscles...! I was doing great until 10 minutes in when they really cranked up the resistance.. ;-)

From derhammer on Wed, Mar 16, 2011 at 16:35:16 from 65.67.40.73

Yes, indoor cycling. You can make it as hard as you want, and I usually do. It is a great way to get additional aerobic benefit without the pounding. I do this every once in a while, usually on a recovery day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.003.729.22

Nice morning in the 60's.  Ran 2.7 miles warm up to the track and met up with the group.  The goal was 5 x 1200m repeats @ 1:30 a lap.  There were three of us in the group for the first 3 laps we each took a turn pacing.   The last lap there were just 2 left as the other had enough after 4 repeats.  The last one was hard - the legs were getting tired.  I believe there was still some left over tiredness from Tuesday's hill repeats.  I fought through it nonetheless.  Then 2.7 miles easy cool down - those are some of the hardest miles I have run.   My legs are usually dead after a hard track session.  Next time I will shoot for sub 6:00 - I would have liked to have seen 5:50's.

5 x 1200m at the track:

1200m in 4:36 (6:10 pace)

1200m in 4:30 (6:02 pace)

1200m in 4:30 (6:02 pace)

1200m in 4:29 (6:00 pace)

1200m in 4:29 (6:00 pace)

Kinvara's Lime Green Miles: 9.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Thu, Mar 17, 2011 at 11:42:41 from 204.134.132.225

Good workout! Keep up the great training.

From SlowJoe on Thu, Mar 17, 2011 at 21:43:59 from 70.254.49.206

That is some great consistency and serious speed.

From I Just Run on Thu, Mar 17, 2011 at 23:26:19 from 166.205.9.53

Hey Der Hammer

Looks like you did good on this intense run. Seems you are doing a lot of tough stuff lately! I actually did some tract work today but just kinda made up my own workout.

This park is good if you like hiking, I feel like I should add about 5 miles to my workout for today.

From Dan on Fri, Mar 18, 2011 at 23:03:45 from 24.209.83.20

Man, your are seriously picking up some good speed. Well done!

From flatlander on Sun, Mar 20, 2011 at 11:13:48 from 198.207.244.102

Just getting caught up on your blog. That is very fast, I am sure you will be seeing some solid 5s pretty soon if you keep doing stuff like this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.004.000.0014.00

Met up with the group for the Saturday long run.  I decided on going 14.  After a couple easy miles another runner and me picked up the pace until we were running 7:20's - 7:30's.  The pace was relaxed and I wasn't struggling.  Coming back I dropped to sub 7:00's - I ran the last 4 in the 6:40's.  I don't have exact splits because I did not have autolap set on my watch.  I have to email the other runner to get out splits.  I kind of dropped him on the last 3 though.  Overall average pace for the run was 7:25. 

Kinvaras - Black Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 recovery pace miles - 8:50's.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Mar 21, 2011 at 10:58:19 from 67.79.11.242

Hi Der Hammer,

I'm back.... Kinda out of pocket for a few days. That's a good profile picture at the Austin Marathon. I think I'll buy my picture too...Maybe it's time for me to post a real picture of myself:)

From SlowJoe on Mon, Mar 21, 2011 at 12:28:56 from 131.59.200.82

Solid - you had a great run on Saturday. I'm noticing the hydration belt on the new photo -- do you find the water stops aren't enough when it's warm out? I sweat like a pig and noticed I ended up really dehydrated in my only full, and the HM I just did, even though I took liquids at every stop and started the race fully hydrated...both races were warm. Curious if that's why you bring the extra liquids, or if it's just easier for you.

From derhammer on Mon, Mar 21, 2011 at 14:50:20 from 70.113.204.189

IJR - Welcome back. I was kinda partial to the picture of Gumby that you had. :-)

Slow Joe - I like to carry my own belt for half and full marathons. I like to be able to have a drink when I want. The side pouch is handy to carry salt tabs, shotblocks, and my ipod, too. If you don't have a pair you should get some Race Ready shorts. They have lots of pouches for gels, etc. They only sell them online and at Expos.

From I Just Run on Mon, Mar 21, 2011 at 15:01:49 from 67.79.11.242

Gumby is cool but I considered myself the one standing behind him.....Polkey...:)

Hey...BTW...why aren't you sweating in your profile picture?

IJR

From derhammer on Mon, Mar 21, 2011 at 15:54:04 from 192.156.110.40

That is one of life's mysteries. I, like SlowJoe, usually sweat buckets. I remember about mile 4 going up Congress when one of my co-runners made a remark that I wasn't sweating at that point. I don't have a clue as to why not - as you know it was mid 60's and 70-80% humidity that morning. Maybe that stiff breeze that was out there helped in keeping my body cooler. At the end of the race my shorts were not even wet. Very odd, indeed.

From flatlander on Mon, Mar 21, 2011 at 20:36:03 from 198.207.244.102

I like the new picture too. I carry my own water because it is easier for me to drink out of a bottle than a cup.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Another great morning - only saw one other runner this morning.  Where is everyone?  I have not seen many runners in the neighborhood for a couple months now.

Miles 7:50's to 8:00. 

Mile repeats tomorrow. 

Kinvaras - Black Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Mon, Mar 21, 2011 at 23:51:31 from 74.143.232.74

I saw about 15 today... maybe they all made the trip with me for work?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

Early morning and 65 degrees / high humidity - had to meet the group @ 5:30 and I wanted to get some miles in before then so I woke up at 4:45.  Got downtown at 5:15 so I had time for a bit of a warm up, then met the early group and we did another easy warm up.  So I ended up with 3 miles easy.  Then on to mile repeats.  We do our repeats by Barton Springs pool.  The loop around the park is exactly 1 mile and includes a couple of good hill climbs.  We run one way one repeat and then the other direction for the next and alternate back and forth. 

I was going to do 5 repeats but coach told me 4 was enough with the 10k race coming up this weekend. 

I ended up running them alone as I was running these a bit faster than the others. 

Quite happy with the mile times given the hills on the loop.  Ran them just as fast as the 1200m workout and those were on the track.

Mile 1: 6:05

Mile 2: 6:07

Mile 3: 5:59

Mile 4: 6:00

Kinvaras - Black Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Tue, Mar 22, 2011 at 10:58:22 from 204.134.132.225

Great workout, good luck at the 10k!

From I Just Run on Tue, Mar 22, 2011 at 11:11:51 from 67.79.11.242

Wow...You were "SMOKE-N"...great workout ... and it's good to hear how confident your are in your training.

Question: When you do the "repeats", how long do you rest between them...or maybe you don't rest...?

From derhammer on Tue, Mar 22, 2011 at 11:26:13 from 192.156.110.34

Thanks, guys.

IJR - it all depends. I guess the norm time wise is 2 minutes. I have done 1000m repeats with 1:30 active recovery in between. Today we did 2:00 recovery. Some days I will do active recovery and others I will just rest in between intervals.

Depending on the intensity you may want to have longer recoveries. For example, Billat's workout consists of 3 minutes a vV02max followed by 3 minutes recovery. (or 30-30, 60-60) Those are really hard though. I have not tried them but I want to in the near future.

http://www.pponline.co.uk/encyc/veronique-billat-exercise-research-377

http://www.brianmac.co.uk/vvo2max.htm

From I Just Run on Tue, Mar 22, 2011 at 11:56:17 from 67.79.11.242

Thanks for the web info, I'll check it out. I believe I've been doing some similar workouts...maybe just not as defined. I also need to learn the "terms of the trade" so I can communicate better.

From Dan on Tue, Mar 22, 2011 at 22:01:58 from 74.143.232.74

David... seriously good and fast. I remember when you were 'a little' faster than me, now you would lap me. I may have to steal your training program!

From SlowJoe on Wed, Mar 23, 2011 at 11:29:36 from 131.59.200.80

Those are really fast! I think it's shaping up to be a good 10K for you on Sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ah, a full 8 hours of sleep last night.  My body needed that.  

I think today qualifies as summer - full sun and 85 degrees.  I had to run during my lunch time since I slept in this morning.  I don't think I am ready for this yet.

I ran on the soft trail and was content to hold the pace in recovery range.  7 miles @ 8:59 overall average.

Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Mar 23, 2011 at 16:17:12 from 67.79.11.242

Wow...8 hours of sleep, that seems like a dream in itself. 5 or 6 hours of sleep is starting to wear on me too!

I can't imagine me running at lunch, I would be a sweaty, nasty mess.

I Just Run....but not at lunch... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.001.700.009.25

1.75 easy then met up with the group.  Another 2 easy then 10 x 1 minute fast (5:59-6:18 pace) with 1 minute recovery.  Followed some cool down miles @ 7:40's pace.  When I got back to the car it was still early so I added another mile.  I took a trail and ran until the trees covered the moonlight and then turned around.  Seems like it would be a good run to keep going - maybe I will bring my light with me next time.

Kinvaras - Black Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Mar 24, 2011 at 10:45:32 from 67.79.11.242

Hi Der Hammer,

Wasn't the weather great this morning for running? Tell me again when your next race is going to be...is it coming up this weekend?

From derhammer on Thu, Mar 24, 2011 at 11:51:25 from 65.67.40.73

Yes, it was wonderful. Yesterday's 90 degrees was the earliest we have hit 90 since 1972. So, be prepared for a hot and cruel summer!

I am running the Cap10k on Sunday - 10,000 timed runners and over 8,000 untimed - it's a huge race. Miles 1-3 are not easy, miles 2 and 3 go in the opposite direction of the Austin half marathon miles 11-13. So you know all about those. :-)

From flatlander on Thu, Mar 24, 2011 at 13:23:56 from 198.207.244.102

Good luck on Sunday.

From SlowJoe on Fri, Mar 25, 2011 at 11:05:44 from 131.59.200.82

Nice run, I've been meaning to try the 1-minute on/off run (or something similar). Good luck on Sunday.

I think you're right about the hot summer this year, we hit 90 last week as well which is not supposed to happen!

From derhammer on Fri, Mar 25, 2011 at 12:42:33 from 192.156.110.39

Running 10-15 hard/easy is much more difficult than it would seem, it must be because there is no stopping. The mile repeats did not seem as hard. I kept asking myself why I was struggling since I ran mile repeats at the same speed.

We will also do something like 3 minutes hard, one easy, 2 minutes hard, one easy, and then one hard, one easy and repeat 4-5 times.

The 1x1 is almost always done a couple days before a race to get the turn over in without stressing the body too much, while the longer ones are actually a really good training run.

From I Just Run on Fri, Mar 25, 2011 at 13:14:47 from 67.79.11.242

Der Hammer,

I'm a little slow (literally) but when you say 10-15 are you talking about distance or time...and is the 1x1 in miles...?

From derhammer on Fri, Mar 25, 2011 at 15:15:01 from 192.156.110.39

IJR - 15 "sets" of 1 minute fast and one minute easy. The mileage goes pretty fast. What I mean by that is doing 10 of these is 20 total minutes of running and 10 of those are fast - it is easy to cover 3 miles of ground - doing 15 is 30 minutes, so figure 4.5 miles plus the warm-up up and cool down miles and those can be however many you want, of course. :-)

From I Just Run on Fri, Mar 25, 2011 at 16:43:09 from 67.79.11.242

Ahhhhh... Got it...! Much shorter distances than I was imagining...and these are called "repeats"...?

I just looked up "glossary of running terms" on the internet. I'm going to go home and study... :)

From derhammer on Fri, Mar 25, 2011 at 17:39:05 from 192.156.110.39

IJR- well, here's a new one for you: this type of run is called a Fartlek. Our coach uses the "structured" Fartlek. http://runners-resource.com/fartlek

Google it and you will come up with a lot of hits, if you are so inclined.

From I Just Run on Fri, Mar 25, 2011 at 17:51:03 from 67.79.11.242

Ha...Ha... That is a good one... Actually I have heard of a fartlick before while playing a game of Balderdash. I won't tell you what my or some of the other definition of the word was duriing the game!

Wow...I hope Burt doesn't read this Blog...this could really get him going... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Today was a scheduled day-off but I went to the gym and did an hour in-door cycling as recovery and get the blood going.  15 miles in 60 minutes.  I am going to put down 4 miles for the effort.   

I read a great article/interview in Marathon and Beyond with Brad Hudson who is a well known marathon coach (and a 2:13 guy back in his prime.)  A couple of the main points were: 1. marathon runners generally do not run easy enough on easy days or hard enough on key workout days and 2. a big mistake is to run long runs to slow.  He goes on to explain that a marathon is all about fuel and the only way to train your body to best utilize its fuel is to train no slower than 10% off of MGP during long runs but really the more miles at MGP the better.

I have been reading and hearing this a lot lately.  If one runs long runs too slow one cannot expect race day "magic" to happen  and all of a sudden run 26 miles at MGP.  It all sounds logical to me.  I personally had better results running MGP on long runs than when I did separate MGP runs during the week so maybe there is some truth to it.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Mar 26, 2011 at 19:53:03 from 76.31.26.153

I read the same thing, and have also been seeing that a lot lately. I certainly believe in slow/fast, and fast long runs, but can't do a fast long run every time. For those off weeks I have no problem doing a slow long run, it's better than not doing one at all (like today for me). At least that is my current opinion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Wow - slept in until 7 - 9 hours of sleep.  I think I slept too long.

Nice and easy around the neighborhood, 4 pickups at the end at 10k pace.

Kinvaras - Black Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Mar 26, 2011 at 16:41:00 from 71.41.149.142

Sleep is Good..!

Race: Capitol 10 K (6.2 Miles) 00:38:57, Place overall: 134, Place in age division: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.200.0012.20

What an awesome day for a race.  A cold front came in last night.  I awoke to 55 degrees and a nice breeze with low humidity.  I could not ask for more.

I got up early.  The race was a late start at 9am.  I don't remember it being that late before.  I knew it was going to be crazy downtown as the race was sold out with 10,000 timed runners and 9,000 untimed runners.  I drove down 2 hours early and parked at Barton Springs pool and then did 1.7 miles warm up to the running club's annex.  I hung out there and met up with other runners from the group.  At about 8:15 or so we went out and did another warm-up.  We ran a loop to the starting gates but I had to job back to the annex to use the bathroom and then came back.  

I was not sure what I could do today but I did know I wanted to break 40:00 - that was my goal.  A good running partner, Kevin, told me he thought I could run in the 38:00's with how I have been running in training and that floored me.  I really did not think that was possible but he did plant a seed.  I have not run a 10k in 2 years so I was not sure what I could do.

Based on my goal of 39:50 I knew I needed to run 6:24's across the board.  This course is a steady and slow up to the state capitol building and then a sharp right with a big incline, a left and then after mile 1 another left followed by 2 miles of hills before the course turns fast - the final mile is a slight incline back into town.  My splits pretty much reflect this.

My strategy was to hit 6:24 the first mile and I was off - the timer read 6:44 or something and I panicked - I forgot about my chip time and that I was a few seconds back.  So I dropped the pace here and though the hills.  These were pretty tough but each steep hill is followed by a nice decline so the time can be made up.  I actually like hills so I did not slow down that much going up.  I was afraid this might come back to get me but it didn't.

I flew through miles 4 and 5 and at this time knew I had 39:00 in the bag and let my pace slip a bit.  I had no idea at this time that I could break 39:00 or I might have endured some pain and tried to push harder.  When I hit 6 though I dropped it and when I saw I had a chance at breaking 39:00 I ran hard.  My watch said 38:59 but I was not sure what my official time would be.  Well, happy to report that my official time is 38:57 - so I killed my last time and PR'd by almost a full 3 minutes!!

We ran 3 miles cool down afterward. 

Splits: 6:32, 6:20, 6:18, 6:05, 6:07, 6:15, last .25 @ 5:21.  Overall pace 6:14.

Can't wait to run a 5k to see what I can do.



Kinvara's Lime Green Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, Mar 27, 2011 at 12:43:08 from 184.79.24.255

Wow, you smashed through 40 and skipped right over 39! That's a hard course and looking at your splits, I think you ran just about perfectly for that course since those first 3 are so difficult. You would kill a 5k right now. 134 out of 20,000 is something to be proud of, for sure. Congrats, great run.

From I Just Run on Sun, Mar 27, 2011 at 14:31:43 from 166.205.12.46

Oh my gosh.....!!!!!! I'm going to quit Blackogging with you guys. All you do is continue to improve and set new PR's...!!! No...Really Way To Go Der Hammer. In the short time I've known you your progress has been very impressive... Nice race "again"...!!

IJR

From flatlander on Sun, Mar 27, 2011 at 16:26:40 from 76.31.26.153

Wow, everybody is nailing it on the head lately, great job. Not to distract you from the 5K plan, your 38:57 means your marathon PR is already old, as in way out of date! So much to do, so little time.

From derhammer on Mon, Mar 28, 2011 at 17:12:23 from 192.156.110.31

Thanks, guys.

Joe - in full disclosure "non-timed" runners means "walkers." :-)

Only 8200 timed runners out of the 10,000 who registered finished. There must have been a lot people who did not make it to the race for what ever reason.

Flat - yeah, depending on what table you look at marathon prediction times range from 2:58-3:02. I guess I got to step it up!

From LakeAnnDandy on Sun, Apr 03, 2011 at 03:22:28 from 24.107.157.183

Dude, that's an awesome time! w2g!

From derhammer on Sun, Apr 03, 2011 at 14:27:25 from 70.113.116.112

Thanks, Jeff. Long time no hear - how have you been?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

In Las Vegas for a conference.  Took off towards the mountains though I never got that far.  10.5 easy, average 8:35 pace for the run.  

A shout out to the wonderful drivers of Las Vegas.  I had a several instances of drivers that actually backed up for me to cross a side road.  These drivers were waiting to get on the main road and when they saw me coming they cleared the road for me to get by.  Never had this happen to me before in my short running life.  Wonderful weather as well - low 60's, sunny and no humidity - dry as a bone.  

Kinvara's Lime Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Tue, Mar 29, 2011 at 09:57:41 from 76.31.26.153

If they knew you were from Texas they would have gunned it.

From I Just Run on Tue, Mar 29, 2011 at 11:10:29 from 67.79.11.242

Dang...that's nice...I run on the country roads around my house and I think there must be a game the locals play. Animals are worth 2 points and runners are worth 5 points...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

 

Someone pinch me - 50's and 29 % humidity.  Ran towards and past the airport.  I don't like running on the strip so I got off it as soon as possible.  Hit a nice long stretch - ran right past the airport.  There were a few sections of crushed gravel or grass next to the sidewalk and I ran on the softer surface as much as possible.  8:00 - 7:45 - most around 7:50 with last 2 at 7:17 and 6:55, .5 @ 6:57.  (My new MGP? lol!)

 

I started following Lolo Jones on twitter - she is an Olympic hurdler.  Love this tweet from her:

Lolo Jones
LSU's Track, has no grass so after my hard workout just threw up in my plastic water bottle. In other news: I recycle

Kinvaras - Yellow Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Mar 29, 2011 at 11:33:46 from 67.79.11.242

Almost hate to ask in public but what is MGP? I should know by now :)

From derhammer on Tue, Mar 29, 2011 at 13:16:33 from 65.160.26.157

marathon goal pace :)

From SlowJoe on Tue, Mar 29, 2011 at 20:19:47 from 184.79.24.255

Sounds crazy to think of a marathon at that pace, but that is probably right for you, guess you'd better get used to it!

From flatlander on Wed, Mar 30, 2011 at 10:19:08 from 76.31.26.153

I think it's there for the taking, just start training based on that pace and it will happen. Love the tweet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

My legs are feeling a bit worn out - 3 big days in a row - so I went to the hotel gym this morning and ran 5.5 recovery pace miles on the treadmill followed by some core work.  

Saturday morning I am going to go on a helicopter tour of the Grand Canyon and Hoover Dam.  The helicopter lands at the bottom of the canyon for a 20-25 minutes for a quick snack/drink/look around.  I have not been since I was 5 years old so I am excited about it.  

Kinvara's Lime Green Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Mar 30, 2011 at 22:20:53 from 71.41.149.142

As I read your Blog I thought you were going to say you were going to run out of the Grand Canyon..Ha..Ha... Are you sure you're out there for work or are you on vacation or doing some "secrete" race training...!

From Dan on Wed, Mar 30, 2011 at 23:54:50 from 24.209.83.20

Cool trip, should be fun!

From flatlander on Thu, Mar 31, 2011 at 09:57:16 from 76.31.26.153

Love to hear the Grand Canyon report. I have never hiked the trail because I was afraid I couldn't get back out. These days, I think I would make it.

From derhammer on Thu, Mar 31, 2011 at 11:25:15 from 64.79.144.8

I forgot to mention that the helicopter is taking us back up, too. I don't have the free time on this trip to hike it.

Something on my bucket list is to hike Manchu Pichu with my son when he is a bit older, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.2010.20

Woke up at 6 am - only 6 hours of sleep.  I had Googled looking for a school close by in hopes that there was a track there.  I found a middle school that was a bit over 2 miles away.  I ran 2.7 easy only to find that there was not a track!  Oh, well, there were some nice wide roads around the school so I decided to use the road for 1000m repeats.  I ran 1000m easy to map out my course and then started.  My legs are still not 100%, I think I have been pushing it a bit too hard after Sunday's 10k without giving myself enough rest.  Tomorrow is definitely an off day.  

Anyway - I did 5 x 1000m with some active recovery or total rest in between depending on how I felt.  I looked up what I should be running these based on my 10k time and the range is 3:34 - 3:45 (5:44-6:02 pace.) That's a wide range.  I tried towards the faster end but did not get under 3:40.  Next time when my legs feel more fresh.

1000m @ 3:46 (6:10 pace)

1000m @ 3:40 (5:48 pace)

1000m @ 3:41 (5:54 pace)

1000m @ 3:42 (5:55 pace)

1000m @ 3:42 (5:55 pace)

2.25 miles back to the hotel @ 7:25 pace.

Uplifting video of our running coach:

http://www.youtube.com/TEDxAustin#p/c/1/kie6ArWL8Ug


Kinvara's Lime Green Miles: 10.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Mar 31, 2011 at 13:13:12 from 67.79.11.242

It's obvious your coach is a strong believer in Christ by his words. As I listened to story I remembered these three passages:

Romans 5:2-4

2 through whom we have gained access by faith into this grace in which we now stand. And we[a] boast in the hope of the glory of God. 3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope.

Luke 6:27-31

27 “But to you who are listening I say: Love your enemies, do good to those who hate you, 28 bless those who curse you, pray for those who mistreat you. 29 If someone slaps you on one cheek, turn to them the other also. If someone takes your coat, do not withhold your shirt from them. 30 Give to everyone who asks you, and if anyone takes what belongs to you, do not demand it back. 31 Do to others as you would have them do to you.

Jeremiah 29:11

11 For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.

What an amazing story....!

From flatlander on Fri, Apr 01, 2011 at 12:50:31 from 198.207.244.102

Cool video. Does he still run races? Sounds like he was a very good collegiate runner?

From derhammer on Fri, Apr 01, 2011 at 14:04:03 from 64.79.144.8

Hey Flat, he is quite an accomplished runner. He finished 2nd in the Austin Marathon last year. He was going for Olympic qualifier a couple years ago at the the London Marathon but dropped out due to injury, and had to scrap this year's Austin Marathon plans due to a knee injury.

Personal Records

* 400 meters: 48.16 Kenya

* 800 meters: 1:47.2 Kenya

* Mile: 3:57 Georgia

* 5k: 13:40 Chiba Ekiden

* 10k: 29:24

* Half marathon: 1:04:00 Bujumbura Burundi

* 20k: 1:03:00 Decker Challenge (Austin TX)

* 25k: 1:22:00 Austin TX

* 30k: 1:39:00 Austin TX

* Marathon: 2:22:07 Grandma's Marathon (Duluth Minnesota)

From I Just Run on Fri, Apr 01, 2011 at 23:30:04 from 166.205.15.53

Hey Der Hammer,

Hoping you made it home ok...back to running in the high humidity :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.708.000.000.0015.70

 

 Last day in Las Vegas.  I finally had a pretty good night's sleep - about 7 hours and I only woke up once at 4:30.  I fell back asleep when my alarm woke me up at 6:00 am.  I probably could have sleep another hour or more. 

I got on the road about 6:30 and the sun was already coming up.  It was 82 degrees starting out.  The good thing is the low humidity.  Half way through the clouds came through and provided some cover from the sun. I felt very sluggish on the first half, definitely the first 4-5 miles and then I found my groove. Turning around early did cross my mind more than once. 

I had planned to run 14 miles.  But I got into a zone and when I looked at my watch my mileage was at 7.7 miles so I ran a bit further to a gas station to buy some Gatorade.  I loaded up my two fuel belt bottles and headed back.  I decided to try to maintain a 3:10 MGP pace on the way back. I tacked on a bit coming back to make it an even 8 miles.

First half of the run A/B miles:  8:35, 8:26, 7:57, 8:08, 8:03, 7:53, 7:51, 7:50.

Turned around and came back into town @ MGP pace:  7:17, 7:24, 7:14, 7:09, 7:04, 7:15, 7:15, 7:12.

Can't wait to get home and see the family!!

Kinvaras - Yellow Miles: 15.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Apr 02, 2011 at 15:13:52 from 76.31.26.153

Good job in the heat. For me, dry heat affects me differently, I feel like I dehydrate faster. Probably a good call stopping for Gatorade.

From I Just Run on Sat, Apr 02, 2011 at 16:18:40 from 166.205.14.25

Way to keep up the running while on the road! Sometimes that's really hard to do.

From Dan on Sat, Apr 02, 2011 at 23:51:41 from 24.209.83.20

I travel some and it is difficult to always get those runs in so way to keep on it. Have fun when home!

From derhammer on Sun, Apr 03, 2011 at 10:05:53 from 70.113.116.112

Flat - it was an odd experience - my lips were so dry the whole time - something like a chapped feeling. I would think this marathon here in December would be a fast one. It's flat as a pancake and the weather is probably ideal.

From SlowJoe on Sun, Apr 03, 2011 at 11:00:24 from 184.79.24.255

Those are some great paces in that kind of heat. Glad you could keep up the training on the road.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 easy miles this morning.  Glad to be back in Austin, although I could do without the allergies which are hitting me already.  Miles around 8:55 pace.  

Also came upon a park a little under 2 miles from the house.  It has a nice crushed granite path but it is only a fourth of a mile.  Still, because of the softer surface I decided to go around a few times, ended up with 3 miles then back home on the pavement.

Kinvara's Lime Green Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Woke up to windy conditions and 72 degrees with 70% humidity.  Blah.  My plan was to do 8-9 aerobic base miles but at about 2.5 I thought I would add some tempo miles.  I will be on the road tomorrow morning and won't get a quality workout in.  I ran 4 tempo pace and it was tough.  High mileage week last week coupled with allergies and this morning's heat and humidity made for a tougher than expected run.  I stopped briefly at 1.8 miles to take a drink from a faucet and at mile 3 I wanted to stop completely but managed to tough the last one out anyway.  Not as fast as I wanted.  Definitely not one of my better workouts.  

Easy miles:  8:05, 7:45, 7:42, .15 @ 7:37 followed by 4 tempo miles:  6:45, 6:48, 6:45, 6:40 with 1 cool down mile @ 7:37 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Apr 04, 2011 at 21:54:39 from 166.205.12.21

Welcome back to central Texas...! High humidity and all kinds of pollen. My son broke out in hives all over his body...he's allergic to oak pollen.

From Dan on Mon, Apr 04, 2011 at 23:59:07 from 24.209.83.20

I hear ya on the allergies affecting the running. I still say good job toughing that one out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.500.0012.50

Still not feeling too great today.  I woke up early and went for a 4 mile a/b run - average pace 7:50's.

I then drove up to Denton to the University  of Mary Hardin Baylor.  I signed up to be a part of a double-blind study that will show the effects, if any, of the consumption of the antioxidant Revertisol on endurance runners.  So today I had to get a DEXA body scan to determine my body fat (11%) along with a V02Max test.  The V02Max test consisted of running on a treadmill @ 7:00 pace with the incline increasing by 2% every 2 minutes after a 1 minute warm-up.  I got to 8% and 9 minutes before stopping.  I probably could have gone a bit further but it hurt.  She had told me that the results were not being used as part of the study but to determine what speed I need to run part II of the study at.  So my V02Max has not changed since I last did the test 2 years ago.  However, she said that was still pretty good considering that it will decline a few % points a year with no training as we age.  Certainly my running economy has increased dramatically so I am not letting the V0@Max get to me too much.  Of course we all like to see improvement.  As I said, I probably could have pushed the test harder but I don't think the result would have increase by more than 2-3. 

Part II of the test is to go back in two weeks and run on an 8% decline for 45 minutes (to simulate the muscle damage of a much longer run) while taking 3 blood samples.  Should be fun. :0

I felt very tired driving back - I wonder if it is from the allergy tabs I took last night.  It was hard to stay awake in the office as well.  I figured the only way to cure that was to go for a run.  So I ran 7 aerobic based miles on the soft trail loop near to the office.  Overall 7:54 pace. 

Kinvara's Lime Green Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Apr 05, 2011 at 16:59:42 from 67.79.11.242

Sounds fun Mr. Guinea Pig... :)

From SlowJoe on Tue, Apr 05, 2011 at 19:52:44 from 184.79.24.255

That's funny, I was just in Denton today for an hour or so. Let us know when they give you the results.

Also, I wonder if not feeling your best would affect your VO2 max score...I would think yes.

From flatlander on Tue, Apr 05, 2011 at 21:57:18 from 76.31.26.153

Austin to Denton and back, then to the office? That's a long day, can't believe you got in two runs as well. My daughter, who lives in Temple, says there's also a MHB campus close by.

From derhammer on Tue, Apr 05, 2011 at 22:13:37 from 70.113.116.112

I am an idiot - I meant Belton not Denton!

It has been a long day! LOL.

I am sure it is the same campus - this was right by Temple.

From flatlander on Tue, Apr 05, 2011 at 22:14:30 from 198.207.244.102

You shouldn't have fessed up, as far as I knew there was a campus in Denton as well!

From Dan on Tue, Apr 05, 2011 at 22:33:39 from 24.209.83.20

We sound the same in the tired... I could have used a nap!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice cool morning - I keep thinking we won't get any more of these and then we do.  It has to end sometime.

Still not feeling too great.  I had ideas of getting in 10-12 miles but when I started running my legs were not feeling too great.  In fact, my calves were quite sore.  It took me a minute to figure out that it must have been the treadmill testing that did it.  

So I turned my run into a slower "recovery" run and ran 7 miles in the 8:20's. 

This has probably been done before but thought about this on the run while I was running a 7 mile "recovery" run.

 You know you are an endurance runner when:

You run a 7 mile "recovery" run.

Your long run was "only" 16 miles.

[Please feel free to continue...]

 


Kinvaras - Yellow Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Apr 06, 2011 at 13:15:54 from 67.79.11.242

...When you run a marathon and don't even sweat. The proof is in your profile picture!

ICR

From flatlander on Thu, Apr 07, 2011 at 09:32:35 from 76.31.26.153

When you are thrilled because your injury didn't get any worse until mile 12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

OK - so last night after work I felt terrible!  My wife had a work function to attend so I had the 2 kiddos.  When I took my 3 year old daughter to bed I checked my temp - it was 101.  Ouch.  I was quite certain there was no way I was going to run this morning.

I woke up at 4:30 am and I thought I felt much better. ( I went to bed just after 9 pm so I got some good solid sleep.)  I feel back asleep and woke up again - with no alarm - at 5:15.  I got up, knowing that I should stay in bed, and put my running gear on.  I felt pretty good except for a bit of a cough.  So much better than the previous evening.  

I drove downtown, did 2 easy warm up miles on the trail and met the group at the Austin High track.  I decided to stick with some faster guys and see if I could hang.  The workout chart says I should be running 800m repeats in 2:40-2:50.  I have never run consistent repeats below 2:50 before, usually it is the last one when I drop it.  What is great about being in the running group is there are always faster runners that you can hook up with to push you. 

Anyway, the first 3 went pretty easily, the 4 a bit harder, the 5th the legs were really complaining as well as the lungs, and the 6th was a tough-it-out-this-is-the-last-one kinda repeat.  I was shot after the 6th one.  1:30 walking recovery in between repeats.

Splits: Note: Paces per cool running pace calculator.

800m @ 2:47 (5:36 pace)

800m @ 2:48 (5:38 pace)

800m @ 2:44 (5:29 pace)

800m @ 2:46 (5:33 pace)

800m @ 2:49 (5:39 pace)

800m @ 2:46 (5:33 pace)

 2 easy miles on the trail back to the car. 

My wife was not happy with me when I came back, that's for sure! She thinks that running while sick is idiotic.  My daughter locked me out when I came home, too.  So much for a nice home coming! :-)

 

BTW - there is hope for us aging runners!

Dr. Gabe Mirkin's Fitness and Health E-Zine
April 10, 2011

Intense Training Maintains Endurance in Older People

        Last Saturday, a 75-year-old man and a 69-year-old woman
rode a tandem at the Sebring Tandem Rally, covering 51 miles at
an average speed of 18.9 miles per hour.  We used all the energy
we had trying to stay with the bikes in front of us.
        You lose power and strength with aging, but you keep most
of your endurance.  The limiting factor to how fast you can run or
ride a bicycle is the time that it takes to move oxygen from your
lungs into your muscles.  This is measured with a test called
VO2max.  The higher the number, the faster you move oxygen into
muscles.
        Dave Costill of Ball State University studied marathon
runners in their prime in the late 1960s and then again 25 years
later. In 1970, Derek Clayton of Australia held the world record in
the marathon at 2 hours and 8 minutes.  In 1992, his orthopedic
problems limited his running to 3-4 very fast miles per day.
His VO2 max remained the same.  His maximum heart rate slowed
from 188 beats per minute at age 28 to 176 at age 50.  He gained
only 2 kilograms of weight going from 73.1 kg to 75.2.  Other
world class marathon runners who continued competing over the
25 years had an average drop in their VO2 max from 70 down to
65, a small reduction.
        The world records for the marathon and mile for all ages are
less than 10 percent slower for 50-year-olds, and a rapid decline
in age group world records starts only after age 70.  This applies
to both men and women.
        You have to work gradually into any exercise program.  If
you are thinking of starting an exercise program or increasing its
intensity, you probably should check with your doctor.  Intense
exercise can kill people with blocked coronary arteries.  Training
for older people uses the same principles as those used by
younger ones.  You train intensely three days a week, and go 
slowly on the other four days.  We average close to 20 miles per
hour on our 25-mile rides on Tuesdays, Thursdays and Saturdays
and only 10-12 miles per hour on our four recovery days.
        As you age, you lose muscle fibers and strength.  However,
if you train intensely, you can maintain the size and number of
mitochondria in muscles that use oxygen to convert food to
energy, which helps you to keep your ability to move fast over
long distances.



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Apr 07, 2011 at 10:44:03 from 166.205.14.38

After reading this I have a new goal...I think I'll set a new marathon record at age 70...then Der Hammer, you can break it a few years later :-)

ICR

From SlowJoe on Thu, Apr 07, 2011 at 11:11:04 from 131.59.200.80

There's another one for your "you know your an endurance runner when..." You can run intervals at a crazy-fast pace the day after having a 101-degree fever. Nice!

From derhammer on Thu, Apr 07, 2011 at 11:22:25 from 192.156.110.40

Ha - yeah, that's a good one - definitely worthy of the list!

How's the injury?

From flatlander on Fri, Apr 08, 2011 at 09:59:21 from 76.31.26.153

You are nuts, welcome to the club. Love that e-zine alert, I agree with it. My brother-in-law is a cardiologist (and a very good runner) and cites some research that states that although distance runners peak at about the same age as every other athlete, around 30 to 32, the decline is slow, so gradual that you don't revert back to 19-year old fitness levels until you are 64. That assumes the same training, etc. Actually, for old guys I think it requires more training, but there is definitely potential. I think there is going to be more and more competition in the 50-65 year range as more guys start to understand this, and this could start to get fun.

From SlowJoe on Fri, Apr 08, 2011 at 13:25:32 from 131.59.200.82

It's doing ok, thanks. I feel more confident I will make it to the starting line, at least, even if my training takes a bit of a hit in these should-be-peak weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had a 101.5 fever this morning.  Went to the Dr - she had me tested for H1N1 and walking pneumonia.   Fortunately, both tests came back negative.  Still, no running today and I will probably take tomorrow off as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Not feeling well today.  No reason to push things and run.  I will chalk this week up as a recovery week anyway.  "One day does not a runner make." Me.  

It was nice change to sleep in and then spend the morning with my family. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Apr 10, 2011 at 00:20:50 from 166.137.13.124

Ok...that's enough...three days of sickness...now get well...!!! :-)

From flatlander on Sun, Apr 10, 2011 at 08:51:40 from 76.31.26.153

Hope it passes quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.800.000.000.0017.80

Well, what a difference a day makes. A couple rounds of antibiotics does not hurt either.  I am still not 100% but maybe 90%.  I woke up around 6:10 and was on the road at 6:35 am. It was warm and windy but the clouds were out so that helped later on.  Reminded me of the Austin marathon.  I also read that running at a 6 minute mile pace generates an 11 mph head wind. (Daniel's Running Formula)  Not sure what it is at other paces but the point when running into a wind a runner runs against the force of the wind plus the self generated wind.  I suppose this is why when running with the wind at your back you don't feel it as much since you are running away from it - so if a runner is running 7 mph and the wind from behind is 15 mph then is the runner only getting an 8 mph push?  Seems right to me since when the wind is at my back it never feels as strong as when running into the wind.  

 I don't have my Garmin as I left it in the office.  I figured I would run using my wrist watch as an estimate of how far I had run vs. time.  In the end it worked well.  I had an idea of the pace as I was running well.  I knew I was running at a good clip around miles 8-9 as I passed some other runners that I had seen in the distance with ease.  

The last couple miles were a struggle.  I did not eat anything and did not take anything with me but water.  I knew that my glycogen stores were empty or quite near.  I did this purposely in order to train my body to run at a fast pace while using fat stores as fuel.  

 I came home and used mapmyrun.com to map out my course - it said I ran 17.8 miles.  My time on the road was 2:08:00 and using the cool running pace calculator my over all pace was 7:12. Seems fast and it is an estimate, but I knew I was going at a pretty good clip. 

Kinvaras - Yellow Miles: 17.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Sun, Apr 10, 2011 at 23:56:04 from 24.209.83.20

Nice run! Glad you (and me!) are on the upswing as far as feeling better. My Garmin Battery has died so I am using a stop watch for a few...

From flatlander on Mon, Apr 11, 2011 at 09:31:19 from 76.31.26.153

Glad you are out and at it again. Your math is exactly right as I understand it.

From SlowJoe on Mon, Apr 11, 2011 at 11:55:01 from 184.79.24.255

Great pace and stamina. You are right on about the wind (I think about wind a lot here in Abilene). My opinion is a headwind hurts about twice as much as a tailwind helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Cool morning??  Initially it felt good but 67 and high humidity isn't so wonderful.  Anyway, ran for 60 minutes.  No Garmin but I would say 6.5 miles at a very easy/recovery pace.

 

Kinvara's Lime Green Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Apr 11, 2011 at 09:40:53 from 67.79.11.242

Hopefully you are feeling better now...?

From derhammer on Mon, Apr 11, 2011 at 11:25:20 from 192.156.110.39

Yes, thanks. I had hoped to get some of that rain to wash the oak pollen away - no such luck. I think it rained last in January??

It has been so dry that I spent Saturday evening expanding my drip irrigation system to the plants in the front yard. This thing now covers all my landscaping in the back yard and almost all in the front. I put it on a timer so it kick's on every 3 days. It's the poor man's irrigation system.

From I Just Run on Mon, Apr 11, 2011 at 11:29:02 from 67.79.11.242

Kirby (my 16 yr old son) broke out in Hives from the oak pollen last week. He had it all over his body (legs, back, chest, neck)...it was brutal...!

From flatlander on Tue, Apr 12, 2011 at 09:35:41 from 76.31.26.153

Rain situation is terrible right now, sooner or later it will break. Maybe we need a hurricane to get things going. Last year seemed a lot better once the tropical storms started moving through. We'll take it on the chin down here just so you guys can get some rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

Medium long run this morning.  The weather was cool - 48 degrees - I actually had to put on a singlet.  :-)  I ran 3 miles and met up with a running buddy, Kevin, at a neighborhood park.  He wanted to get some miles in but wasn't going to run as far as me.  He mapped out a 7-8 mile course with plenty of hills.  It was great having someone to run and talk with.  The miles went fast.  We went our separate ways again at the park.  I wanted to get 15 miles in but time wise I knew this was not going to happen.  I figured 14 was doable but it would cut it close.  I had to be back at home a 7:35 to take my son to school.  When I hit 13 miles I had about 6-7 minutes to make it so I tacked on the extra mile taking the long way instead of turning and heading home.  I dropped the pace to sub 7:00 the last mile but had to contend with a long hill climb.  When I got to the house the watch beeped at 14 miles and I walked in at 7:35 on the nose.  Could not have timed it any better.

Overall pace of the run was 7:51.   [8:15, 8:05, 8:09, 8:20, 7:52, 7:55, 7:57, 7:34, 7:26, 7:46, 7:47, 7:50, 7:53, 7:04.]

Kinvara's Lime Green Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Apr 12, 2011 at 11:00:57 from 67.79.11.242

Now if you can just plan and pace your races like that everything would be wonderful... :-)

From Dan on Tue, Apr 12, 2011 at 22:58:04 from 24.209.83.20

Good run, it is nice when everything falls into place like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 recovery pace miles - have a bit of soreness in my right quad that won't go away.  I need to get out the roller tonight and roll it out.

Overall pace: 8:45

In other news Saucony is coming out with the new version of the Kinvara's. That is good news.  Why? Because the current version is being discounted, of course.  I ordered 2 pairs from runningwarehouse.com for $59 a pair.  I may have to buy a couple more pairs!

My current pairs are approaching 400 miles and still holding up well - much better that I imagined when I first bought the shoes.

Kinvara's Lime Green Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, Apr 13, 2011 at 16:48:05 from 198.207.244.102

I think shoe life on minimal shoes is limited mostly by the thickness of the sole, they already gave up on padding. I give up on mine when they get a hole in them, which unfortunately happens at about 500 miles.

From I Just Run on Wed, Apr 13, 2011 at 16:58:31 from 67.79.11.242

My shoes are going to last forever at the rate I'm getting to run right now :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.003.1213.87

Warm and humid morning - what a difference a day makes. Oh well, need to get used to it. Ran 3.5 easy and met up with the group at the Austin High track.

We did drills followed by 4 sets of 600m fast, 200m jog, 400m fast, 200m jog, 200m fast, each set separated by 2 min. recovery. I also tacked on one more 400m at the end. I wanted to run 5 sets but it was not happening - my legs were tired and I had to get back home.

I ran 2.25 miles back to the car. All in all a nice little quality workout.

Oh, so much for body composition theory of having to be 5'6" and 140 lbs to be fast - there was a runner with us who is maybe 6'2" - 6'3" and 20-30 pounds heavier than me - he killed us by 4-6 seconds per repeat. Some just have "it."

Set 1:

600m in 2:03 (5:29 pace)400m in 1:22 (5:29 pace) 200m in :41 (5:29 pace)

Set 2:

600m in 1:59 (5:19 pace) 400m in 1:20 (5:21 pace) 200m in :36 (4:49 pace)

Set 3:

600m in 1:58 (5:16 pace) 400m in 1:20 (5:21 pace) 200m in :38 (5:05 pace)

Set 4:

600m in 1:56 (5:11 pace) 400m in 1:17 (5:09 pace) 200m in :38 (5:05 pace)

Set 5:

400m in 1:20 (5:21 pace)

 55 minutes on the indoor cycle during my break - medium to hard effort.   Equivalent 4 mile run.

Kinvara's Lime Green Miles: 9.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Apr 14, 2011 at 16:50:43 from 67.79.11.242

One of these days (when I'm well) I'd like to come and run some repeats or tempo run with you (well, not as fast) just to get a feel for how you guys do it. All the paces, tempo's, and repeats are a little confusing to me...but it sounds fun...!

IJR

From derhammer on Thu, Apr 14, 2011 at 16:56:53 from 192.156.110.39

You are always welcome - we have a big Tues/Thurs group so there are multiple sub groups all running at various speeds. So, you would have no problem finding a group to run with. Of course, we start at 5:45 am! :-) There is always the Saturday long run, too, that begins at 6 am.

From I Just Run on Thu, Apr 14, 2011 at 21:46:22 from 166.205.12.120

Wow...just noticed you are at the top of the Mileage Board for the week! Great running...!

From Dan on Thu, Apr 14, 2011 at 22:45:40 from 24.209.83.20

Great running.... and yes, some people just have 'it'! Not sure how they get 'it' but they do, I see quite a few on these blogs that have some!

From SlowJoe on Fri, Apr 15, 2011 at 10:47:09 from 184.79.24.255

Insane paces, great running in that heat.

From flatlander on Fri, Apr 15, 2011 at 18:06:24 from 198.207.244.102

Really great job today, congratulations.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

What a gorgeous day!  Ran 7 recovery miles @ 8:55 pace around the soft trail loop by work.  

Kinvaras - Yellow Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Fri, Apr 15, 2011 at 22:23:35 from 24.209.83.20

Id say you needed a recovery after that great run yesterday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0013.250.000.0018.25

Well,

I don't know what to make of these cool mornings.  I met up with the group at 6 am.  Many runners are in Boston or on their way, and there is also a big 1/2 today.  So it what a sparse group today.  Somehow I ended up running with a couple of the faster runners.  In a way that is good since it pushed me a bit, but in another way not so good since I deviated from my plan.  I wanted to run 8 easy followed by 10 MGP but after the first 2 miles I started out too fast.  We ran the Mt. Bonnell route - well, it's no mountain but quite steep for Texas standards. It's a really killer climb and the route to and from have quite a few hills as well.  

I managed some sub 7:00's but my pace was kinda all over the place.  I'll blame the hills and high mileage this week, and some mental weakness on my part.  Overall a pretty quality run.  I seem to feel pretty comfortable around 7:05-7:10 pace.  

Splits:  8:43, 8:21, 7:27, 7:20, 7:23, 7:10, 7:39 (Mt. Bonnell climb), 6:44, 6:57, 7:02, 7:12, 7:05, 7:07, 7:09, 7:17, 7:06, 7:22, 7:10, .25 @ 6:59. 

Kinvaras - Yellow Miles: 18.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sun, Apr 17, 2011 at 07:42:58 from 76.31.26.153

That is a very fast run off of those high miles, good job.

From SlowJoe on Sun, Apr 17, 2011 at 11:14:01 from 184.79.24.255

Agree with Flat. Toss in a Texas-mountain and a very impressive run. Your next marathon is going to be some kind of huge PR.

From derhammer on Sun, Apr 17, 2011 at 11:50:32 from 70.113.125.159

Thanks, guys.

I tried to beat Flat in total mileage this week but couldn't do it! He rocked it - wow - 90 miles.

(I thought about a 6 mile run last night at 10 pm but just wasn't up to it! LOL.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

Ah, that's more like it - 72 degrees and humid at 5:20 am.  I miscalculated the time to run 10 miles so I had to pick it up and cut off a bit at the end to make it back in time to help my wife get the little one ready for school.  I made it, barely.  

All miles between 7:57 and 8:08.  The first couple were hard with my legs complaining the whole way but I found a good stride around mile 4.

 

Went out at lunch for 5 miles around the soft trail loop near work.  8:00's - 8:15's.  It was hot, sunny, and humid.  Fortunately, 1/3 of the trail has trees for shade.

Kinvara's Lime Green Miles: 9.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Apr 18, 2011 at 15:36:20 from 67.79.11.242

How do you do that at lunch...? I would be dripping with sweat and die without any food...? Oh yeah, you don't sweat!

From flatlander on Mon, Apr 18, 2011 at 16:01:51 from 198.207.244.102

I felt the same way, no more dry scratchy skin at the end of the run. Good job.

From derhammer on Mon, Apr 18, 2011 at 16:11:42 from 192.156.110.39

Thanks, Flat.

IJR - I snack all morning and pig out when I get back. I have a whole cabinet of food in the office.

BTW, my shorts looked like I just went swimming, so I do, in fact, sweat. So there! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.006.000.0011.20

72 degrees, high humidity.

I wanted to do a tempo run today and thought I would try a workout from Jack Daniels marathon training program.  His program is almost exclusively tempo and MGP runs.  The plan was to run 2 miles easy x 3 miles @ tempo pace (6:30's for me) x 1.5 easy x 3 miles tempo and then 2 miles easy.  

Now I know what the experts say about running too much or too hard and easy days in that it will compromise the key workout.  After the first easy mile I could tell I would have trouble with this workout - my legs were tired.  But after 2 miles I decided I would hit it and see what I could do.  I had trouble dropping the pace significantly.  I was running into a headwind and it was warm, but still, this should not be that big of a deal.  Well, I finished up those 3 miles and thought about shuffling back home but after 1.2 easy miles easy I thought I would try it again.  The next 3 miles were somewhat easier than the first three and I managed to hold in the 6:40's and the last one was at 6:38 so I felt a bit better.  Then it was 2 easy @ 7:40's. 

2 easy

3 x tempo (6:50, 6:44, 6:45)

1.20 easy

3 x tempo (6:44, 6:49, 6:39)

2 easy

Tomorrow will definitely be a recovery day!

Kinvaras - Yellow Miles: 11.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Apr 19, 2011 at 12:41:48 from 67.79.11.242

You sure seem to be pushing hard on the training... What's your next race?

From SlowJoe on Tue, Apr 19, 2011 at 13:37:16 from 131.59.200.80

Impressive to push through the workout on an off day in some heat. Running weather looks kind of ugly this week!

From flatlander on Tue, Apr 19, 2011 at 23:14:55 from 76.31.26.153

Tempo is hard. I did some on Monday and could still feel it today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran the trail and soft trail loop near the office.  Parks and Rec has been putting new wood chips/mulch down on the wooded portion of the trail.  There are some spots that are 2-3 inches deep.  Nice and soft but takes quite a bit off of pace.  I don't mind if I am running recovery though, in fact, I welcome it.  7 miles recover - just what the legs needed.  Tomorrow were are doing 400's, hope my legs are up to it.

 

I have to share this report from a friend who just ran Boston in 3:01 - a 9 minute PR.  It's a hoot, and his training was unconventional.  I remember when I told him that Salazar is the one who said "the only difference between 10k training and marathon training is the addition of a long run." At the time he was only focusing on 5-10k training and told me he was going to run Boston.  He just added a couple longer runs and did just one 20 mile run, but did a lot of tempo and interval work.

I this whole running/training thing is absolutely fascinating.   Goes to show that there are many ways to skin a cat.

Obviously, one needs to live in Austin and train with us to understand everything in his story, but the crux of the story is there:

 Here it goes:

....3:01:25. A 9 min PR and 13 min faster than Boston 2010. I'll take it! (!!!)

Training? Well, I have been training heavily since December, just not marathon training. Then around maybe end of Feb. some friends ganged up on me and said I HAD to run Boston or else. Ok, not really. "It'll be fun!" they said. "Party all weekend!" "You don't even need to train for it." Ok, ok! Game on!

But I was tired of getting injured training for Boston (2/2 up 'till that point). The grind and time demands of full-on marathon training seemed to be the culprit, combined with my bodily quirks or size or whatever, and since going part-time to get in all the cross-training required to stay whole wasn't really an option, a little switch-up seemed in order.

So only half-joking, and with the deepest apologies to G, I present to you...

A Fool's Guide to Training for Boston

1. Register for Boston, but change your mind and decide not to run it. Train for 3M and 5k's instead!
2. * Meet with Gilbert, get advice on how to get faster (on halves) and reduce injuries. (Tempo, strides, build foot strength, gym, ...)
3. Crazy 400's & 800's with Richard & Karen, until brainwashed into thinking they're actually fun recreational activities.
4. Core punishment by Carrie & Richard. Gym. Spin 'till dizzy. Rinse, repeat.
5. Show up for Boston pace runs, but make them tempos!
6. Run, don't walk, AWAY from any and all Lollipops (except the strawberry and grape varieties).
7. Do not exceed 40 miles/week. If violated, report to Pieter for remedial P.T./punishment.
8. Meriden @ 5k pace 'cause Coach says it'll make you grow up big and strong.
9. Zilker miles with Lee and Lisa. Pretend that your head isn't about to explode keeping up with them, then skip out after #3.
10. Tempo when bored, tempo for fun, tempo just to get that crazy seeing-exploding-stars kinda loving feeling.
11. Foolishly run one 20 miler - with Farshid, into a headwind (both ways), over every dang hill in town. Invade Albert & Karen's spotless remodeled house w/ muddy shoes just to get a break. Wrap up with cold rain.
12. Train with two uber-fast Scenic-loving pregnant gals.
13. Cookies. Lots and lots of hot, chewy, gooey cookies.....

Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Apr 20, 2011 at 14:14:38 from 166.205.12.71

Ha ha...After reading that I consider myself way too serious (about running) even though I don't really consider myself a runner...What the heck, l think I'll go ahead and run OKC, his story is inspiring!

From derhammer on Wed, Apr 20, 2011 at 15:30:05 from 192.156.110.34

Dan is a great runner, and he ran those interval and tempos hard. He just did not do a lot of long runs or super high mileage.

I dunno - I would want to get a couple good runs in before OKC to see what shape I was in at least. Not sure if running a marathon on a tender knee would be wise, either. In the end, it's up to you, of course.

From I Just Run on Wed, Apr 20, 2011 at 17:04:03 from 67.79.11.242

Yeah...I'm still dreaming. Maybe tomorrow the doctor will say "oh there's really no problem, let me give you a cortisone shot and you will be fine". Hey I can hope :) On the other hand it may kill me to run 26.2 after such a layoff...but it was sure nice to run a 7:00 pace today on the treadmill, it felt easy!

IJR

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.004.0014.50

Warm and very humid - felt like I came out of a shower after mile 2.  Summer has arrived.

Ran 1.5 miles to the annex and met up with the group and then ran 1.5 to Austin High.  The first warm up mile my legs were tight and tired but by the time we hit the track I felt pretty good.

On the menu today was 400's - 5 @ 1:25, then 5 @ 1:23 and then 5 @ 1:20.  I love 400's because I know the pain is short lived. :-) 

I tacked on one more by myself to make it 16 and an even 4 miles.  The first 5 we could not get into a groove but the next 2 sets we were dead on for each repeat.

5 x 400 in 1:23-1:26 (5:33-5:46 pace)

5 x 400 in 1:23's (5:33 pace)

5 x 400 in 1:19-1:20's (5:19 - 5:21 pace)

1 x 400 in 1:17 (5:09 pace)

2 miles easy back to the car.

Plan on hitting the gym later for some core work.

Afternoon run: Ran 3.25 miles to the Y, did a quick core and leg workout, 2.25 back to work.  I was able to run on the grass between the sidewalk and the road, or next to a road, and found another nice crushed granite pathway around a neighborhood.  I was probably able to run about 80% of the run on soft surfaces.]

Kinvaras - Black Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Apr 21, 2011 at 10:43:33 from 67.79.11.242

When I get back to running I need to try some of those shorter speed runs. The shortest speed (faster) runs I do now are mile increments. That would be fun to run faster for a short distance. How much rest do you usually take between the 400's?

IJR

From derhammer on Thu, Apr 21, 2011 at 11:34:19 from 192.156.110.34

The weekly interval session was reaffirmed to me by Kevin Beck (2:22 marathoner), who works with Pete Pfitzinger. (The local group runs intervals once a week for marathon training, too, but I had veered away from those workouts thinking they would not help me run a faster marathon.) I had contacted Kevin prior to my Austin training for possible coaching and he put together a base plan. Though I ultimately did not use his monthly services (I decided I could not pay for his training and the local running group fees at the same time, and it seemed he did the coaching gig part time) his initial marathon training plan was enlightening. Specifically, once a week run intervals and rotate the distance of intervals. For example, week 1 run long intervals - 1600 - 2ks, week 2 run middle distance intervals - 800's-1000's, the 3rd week run short intervals - 400s'. Then repeat this process the next seek starting with the long interval session again. Add a weekly medium long run and lots of MGP during the long run, every 3 weeks run a tempo run, and that's it. Anyway, it worked and works for me. I am a firm believer in running intervals at all distances from 400m to 2,000m.

Today we had 60 second recoveries in between the 400's.

From I Just Run on Thu, Apr 21, 2011 at 12:32:01 from 67.79.11.242

Thanks Der Hammer, I understand and plan to add some of this in my future training.

IJR

From SlowJoe on Thu, Apr 21, 2011 at 13:17:13 from 131.59.200.80

Hmm, never thought about 400s but I do believe in mixing it up. I've done mile repeats but that's about the shortest interval, everything else is longer tempos. I probably need to mix it up more. Great splits today!

From jtshad on Thu, Apr 21, 2011 at 17:21:01 from 204.134.132.225

Nice workout!

From flatlander on Fri, Apr 22, 2011 at 10:38:03 from 76.31.26.153

Those are great 400 times, I believe in intervals a lot more than I actually do them. For me they are brutal.

From Dan on Fri, Apr 22, 2011 at 20:12:57 from 24.209.83.20

I am with you- I think intervals are great, but I do not do them enough

Great run David!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy - recovery paced miles @ 9:00 pace.  Warm and muggy.  

Kinvaras - Yellow Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

70's and humid at 6am.  Went out with the group.  By mile 2 we were running in the 7:50's, dropped to 7:40s, most of the rest of the run 7:30's.  My watch's battery went out before I even started.  I need to check that the night before a run!  

At mile 7 I parted ways with my small group as they were going to run 14.  I ran the rest of the route by myself.  It was lonely.  At least the water and gatorade was out every 3-4 miles.  I needed it today.  I must have lost 3-4 pounds in water.   The last couple miles were hard but that should be the way it is.  I kept telling myself the "magic" happens in the last 2 miles.  

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Apr 23, 2011 at 13:39:52 from 71.41.149.142

Good milage for the week... It's amazing how 10 degrees makes so much difference.

From flatlander on Sun, Apr 24, 2011 at 07:39:17 from 76.31.26.153

Good job. That reminds me, I have to do some more hard long runs. Hate those.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

At the Mary Hardin Baylor sports lab finishing up the study.  I walked in and saw the treadmill's back end up on jacks.  The decline was 12% with the goal to induce as much muscle damage as possible in the least amount of time.  So instead of running 20 miles flat they jack up the back of the treadmill and have the runner go 45 minutes. 

I ran 5.5 in 45 minutes @ 12% decline.  I had my blood drawn 4 times, too.  Oh well, I have to keep life interesting. :-)

I will go back out a lunchtime to get some more miles in.

Warm and humid during lunchtime - 5.5 around the soft trail near the office.  8:06 overall pace.  Fortunately, the clouds were out.

Kinvaras - Black Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Apr 25, 2011 at 11:35:52 from 67.79.11.242

Ouch...sounds painful! You're going to have sore quads like me :) I'm interested to hear the results.

From SlowJoe on Mon, Apr 25, 2011 at 14:00:57 from 131.59.200.82

Wow, 12%! You'll be ready for a Utah marathon if you do much more like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.000.0012.00

Warm and humid this morning.  My plan was to drive to downtown and run Town Lake trail and then jump into Barton Springs to cool off.  I woke up early enough but messed around enough that by the time I got in the car it was really too late.  I hemmed and hawed and actually drove down the block but looked at my watch again and decided I really did not have enough time to drive downtown and get in the mileage I wanted.  So I drove back home and ran from there.  

My legs were sore from yesterday's downhill treadmill session but all in all not too bad.  I ran the first mile slow and then picked it up trying to stay in the 7:50's with the intention of running the last 2 miles fast.  It was a good run but tiring, especially in the heat.  Next week is a recovery week - I can't wait.  My body is telling me it needs some downtime to repair itself.

First mile 9:14, then 8:09, 7:51, 7:48, 7:51, 7:57, 7:43, 7:45, 7:38, 7:37, 7:00, 6:43.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Apr 26, 2011 at 10:52:21 from 67.79.11.242

Another good run...!

I've been getting into our pool for a few minutes after my runs to cool off. It's just now warmed up enough to feel comfortable. I enjoy our pool :)

From flatlander on Tue, Apr 26, 2011 at 15:19:13 from 198.207.244.102

Too bad you missed out on Barton Springs, but really good run anyway.

From Dan on Tue, Apr 26, 2011 at 23:10:47 from 24.209.83.20

Yep, way to be consistent. You could always get a kiddie pool and jump in that?

From I Just Run on Tue, Apr 26, 2011 at 23:20:49 from 166.205.12.23

We call that a horse trough down here in Texas :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Warm and sunny but the dry wind from the north made it a pleasant run in the end.  I managed to run about half the run on soft surfaces.  Overall pace 8:20.  

Kinvara Green Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.004.350.0015.05

I am sure all the Texans will be talking about the wonderful cool weather this morning.  It was high 50's to start.  I drove downtown and parked at Barton Springs pool.  I ran 3 miles very easy - 9 minute overall pace - to the Austin High Track and met up with the group.  Today was 1000m repeats with 200m active recovery in between.  My legs were still a bit sore from Monday and my left calf particularly.  However, after the slow warm up miles it was fine.

I ran 6 x 1000m.  The small group I run with only did 4 so I ran the last 2 alone.  After the 1000 repeats I ran 5 x 200m strides with 100m slower pace in between.  I have never run 1000's this fast before.  I looked at what I had run them in March and they were in the 3:42 range.  Today the group pushed it even more.  I felt fine - I wasn't breathing that hard.  Another runner that has also been pushing himself and who has been running with us was right behind me during these repeats and was huffing and puffing like crazy.  My only thought was that he needs to run more mileage and get that aerobic base up there a bit more.  Anyway, here are my splits:

1000m in 3:42 (5:57 pace)

1000m in 3:34 (5:44 pace)

1000m in 3:33 (5:42 pace)

1000m in 3:30 (5:37 pace)

1000m in 3:32 (5:41 pace)

1000m in 3:33 (5:42 pace)

5 x 200m strides

Ran 2 miles back to the car @ 7:40's pace.

Moderate to hard effort on indoor cycle for 60 minutes.  Session was packed with fun - hills, hill sprints, flat sprints, more hills.  Great way to further tax the aerobic system without the pounding.  Putting down 4 miles for the effort.


Kinvara's Lime Green Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Apr 28, 2011 at 10:42:39 from 67.79.11.242

Sometimes I huff and puff just reading your Blog. It just looks hard...all the strides and repeats...makes my head spin :) BTW...I could have been the guy behind you I always seem to huff and puff even on the easy runs.

:)

From SlowJoe on Thu, Apr 28, 2011 at 11:12:31 from 131.59.200.82

If I could even survive those paces I would be approaching cardiac arrest. Great workout, nice you could take advantage of those nice temps this morning.

From Dan on Thu, Apr 28, 2011 at 23:32:41 from 24.209.83.20

You are crushing it lately - nice work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Beautiful day - 80's with nice breeze.  No Garmin but I know the thr route.   7 recovery miles.  I ran about 4 miles on grass or soft surfaces.

New research shows the value of protein in aiding recovery and performance.  I always have a homemade protein/carb elexir after a run.  It seems to help me recovery quicker.

Dear Dr. Mirkin:  What should long distance runners and
bicycle racers eat to help them recover faster?

         During their recovery periods, they should eat huge
amounts of foods loaded with protein and carbohydrates. Since
the 1930s, athletes have known that they can recover faster
from hard workouts by eating extra carbohydrates: fruits,
vegetables, and whole grain bakery products and pastas. The
carbohydrates refill their muscles with glycogen (stored
sugar).  Sugar requires less oxygen to fuel muscles during
exercise than fat or protein. Anything that reduces oxygen
requirements during exercise allows the athlete to move
faster and stronger, and have greater endurance.
         Recent research from the University of Birmingham in
the UK shows that athletes can recover even faster if they
also take in extra protein (Medicine & Science in Sports &
Exercise, April 2011).  This is the first study to show that
several days of high-protein feeding hastens recovery during
several days of high-intensity training.   It doesn't make
any difference if they get their extra protein from dairy
products, meat, fish, chicken, beans, seeds or nuts.  The
study showed that trained male cyclists could ride
significantly faster time trials on their very intense days
when they were given a diet with extra protein. The high-
protein diet contained 3 g protein/kg/day) and the normal
diet contained 1.5 g protein/kg/day.
         All athletic training is done by stressing and
recovering.  The athlete takes one or more intense workouts,
and then when he feels very sore, cuts back on the intensity
of his workouts for a while. Anything that will help him
recover faster will allow him to take his next series of
intense workouts sooner and he will become stronger, faster,
and have greater endurance.  Previous research has shown that
taking extra protein soon after finishing an intense workout
can hasten recovery (Am J Physiol Endocrinol Metab. 2004;287
(4):E712-20).  This is explained by the fact that a high
carbohydrate load immediately after finishing the intense
workout causes the pancreas to release large amounts of
insulin which drive the extra protein (amino acids) into
muscle cells so they heal faster (J Nutr. 2000;130(10):2508-13).

Kinvara Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Warm - 73 - 75 degrees and humid - nice cloud cover though.  Started at Barton Springs and ran an easy 1.5 and met up with the group.  4 of us got behind the lead group and kept up with them as much as possible.  Miles 2-12 were hills and hills and hills.  This was a very tough course and with the weather and the hills a tough run.  Add to that the accumulation of miles over the past 3 weeks and my legs were really, really tired by mile 13 and I started to fade a bit.  I just ran 16 as an easy cool down mile.  

Paces: 8:59, 8:35, 8:00, 7:32, 7:19, 7:09, 7:09, 7:13, 7:09, 7:06, 6:57, 6:49, 7:11, 7:23, 7:35, 8:25. 

 Jumped in the springs afterwards - a cool 68 degrees.  It felt great. 

Kinvara Green Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Apr 30, 2011 at 15:09:01 from 76.31.26.153

Good job, you actually succeeded in doing what I was planning on doing.

From SlowJoe on Mon, May 02, 2011 at 00:02:01 from 184.79.24.255

It's so tough at that temperature, and toss in hills...yuck. You handled it well though and got in a great training run.

From I Just Run on Mon, May 02, 2011 at 11:37:56 from 67.79.11.242

Lovely hills...I do think it's an advantage to have hills to run. Sounds like you have a great variety of places to run.

From derhammer on Mon, May 02, 2011 at 16:43:35 from 192.156.110.39

Flat - that's the power of having people to run with. If I had tried this on my own I might have caved.

SJ - thanks, nothing compared to your marathon performance!

IJR - I agree completely about the hills - they make you stronger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Taking a recovery week this week to allow the legs to repair themselves a bit.  I will drop mileage to around 50 and reducing intensity a tad.  It's perfect timing as I have a 5k on Sunday that I want to be relatively fresh for.  

A bit chilly this morning - I actually had to wear a short sleeve shirt.   8 miles in 7:50's.  

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Mon, May 02, 2011 at 23:08:38 from 76.31.26.153

Sorry about the shirt, must have slowed you down considerably. Your plan looks very similar to mine, if I make it through. Leg is acting up today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Chilly morning - 48 degrees and windy - I upgraded to a long sleeve base shirt this morning.  I ran the Lost Horizon hilly route - I don't think I have run this since I used it for Austin Marathon training.  

I ran pretty easy this morning and my aerobic system never felt taxed - must be the cool weather.  7:50's - 8:00's for the majority of the run.

Kinvaras - Black Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, May 03, 2011 at 12:12:23 from 131.59.200.80

I was certainly wishing I could've run today. Nice miles.

From derhammer on Tue, May 03, 2011 at 12:28:09 from 192.156.110.40

Marathon's are such a mixed bag of emotions. It's great to do well and then there is the vacuum period for a couple weeks afterward. It's hard! But enjoy it, your mind and body really need the break, however short it may be.

From I Just Run on Tue, May 03, 2011 at 16:54:45 from 67.79.11.242

I keep thinking..."maybe I'll run a little tomorrow"...then I get up and walk around and think..."maybe NOT" :) It was really nice weather this morning!

From flatlander on Wed, May 04, 2011 at 10:51:09 from 76.31.26.153

Interesting comment DH about post-marathon blues. I get them every time.

From SlowJoe on Wed, May 04, 2011 at 11:04:56 from 131.59.200.80

It's true, got a total hangover effect right now.

From I Just Run on Wed, May 04, 2011 at 11:13:10 from 67.79.11.242

I must not have run hard enough...I want to go try again!

IJR

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Gorgeous day - 78 degrees with a nice breeze. I ran close to 9 miles in the 7:50's with an errant mile @ 7:34.

Kinvara's Lime Green Miles: 8.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, May 04, 2011 at 15:46:45 from 67.79.11.242

I'm jealous...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

My alarm went off at 4:50 but I was out of it.  I woke up again at 5:15.  Plan A of meeting a couple runners early at 5:30 went out the window, but I could still make the larger group at 5:45. I arrived at 5:40 and had enough time to squeak in .75 miles before the group let.  Today was a progression run but we ended up making it a tempo run.  Even though this week will be less miles overall I am feeling a bit sluggish.  I figured I would feel fresh on all my runs.  I guess it does not work that way.  

Anyway, we started picking up the pace with 4 miles to go and held it in the 6:20's.  I glanced at my watch a few times and at points we were running sub 6:00.  I decided that it probably was not super smart with a 5k on Saturday so I backed off a bit to tempo pace and kept it there.  One of the runners that was pushing the pace fell off with 1 mile to go so that left the leader and me, and he was too far ahead for me to think of catching him.  I might have tried if the race was not 2 days a way.  With about 1/4 left I heard footsteps so I picked it up - I wasn't going to let anyone pass me at that point.  Afterward we ran 2 miles cool down @ 7:50 pace.

Total of 10 miles for the day.  8:39, 7:58, 7:52, 7:38, [6:35, 6:20, 6:25, 6:20], 7:50, 7:52.

Kinvara Green Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Thu, May 05, 2011 at 10:37:33 from 76.31.26.153

Nice pace, you beat my 5K goal pace just running your tempo miles. Looks to me like you have a pretty good shot at a PR on Saturday.

From I Just Run on Thu, May 05, 2011 at 11:08:31 from 67.79.11.242

"I heard footsteps so I picked it up - I wasn't going to let anyone pass me at that point." Sounds more like part of a Race Report and not a training run :) Easy now Der Hammer....Easy....!

From derhammer on Thu, May 05, 2011 at 11:28:19 from 192.156.110.34

We are a very competitive group! We always push each other.

From SlowJoe on Thu, May 05, 2011 at 15:05:35 from 131.59.200.82

I can see why that group would be good for you. Nice running, should be an awesome 5K; got a goal time?

From derhammer on Thu, May 05, 2011 at 18:32:41 from 192.156.110.34

SJ - pssst - don't tell anyone, OK? 18:30. :-)

From Dan on Thu, May 05, 2011 at 23:41:50 from 24.209.83.20

David... let it fly man, looking forward to those results

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 super easy miles this morning.  9:00 pace.

Kinvaras - Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Chuy's Hot to Trot (3.12 Miles) 00:18:23, Place overall: 22, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.120.0010.12

I gotta to go pick up my son so full report later.  Let's just say it was an awesome race - I almost PR'd by a full minute and beat my stretch goal of 18:30!

Report:  I met up with a running buddy, Kevin, at a Big Lot's close to where we live and we carpooled down to the race.  We got there plenty early and I picked up my bib.  I was number 12 - I registered a couple months back when I got the post card in the mail.   I guess was the twelth person to sign up.

Alex, another running buddy who has been running and training with me at the group workouts found us immediately.  There were 2 other runners that we hooked up with and we all did a 2 mile warm-up.  It was nice and relaxing. Alex talked about how he thought we could go sub 18 with the repeats we had been doing.  I thought he was dreaming but he planted a seed.  Kevin said I had a shot, too, but still, that would be way faster than I had thought possible.  I think much of this running thing has to do with what we believe we can do just as much as what we are physically capable of.  I then had to go my car to drop off my singlet - it was 66 degrees so I knew the shirt had to go.  I then ran a bit more to the start for another 3/4s mile.  I found Alex at the start and the plan was to stick together.  Right out of the gate I was running a 5:35 pace and slowed a bit down to 5:50's.  After the first half mile the course turns and it is probably close to a mile of gradual uphill.  I slowed a tad here on the second mile.  The course turns again and it is very flat to a slight decline - very fast here.  I glanced at my watch a few times but did not keep track of my mile splits or overall time.  I was trying to catch a guy I knew from the group and he finally began to fade with a mile left.  At this point I felt pretty strong and actually picked it up and ran my fastest mile here.  I lost Alex right around 2 - 2.5 miles according to him.  We finally turned a corner into a big parking lot where there is a Costco.  At first I cound not see the finish but a couple hundred feet brought it into view.  I saw the 3 mile marked and made a push.  Normally I sprint but I did not feel like killing myself for a few seconds.  I finally saw the finish line with the time at 18:07 or something like that - I pushed pretty hard at this point but still did not go over the edge.  If the clock would have been at 17:50 I would have run as fast I could have but I was very happy with the time I had and cruised in. 

It was not easy by any means but I did not run as hard as I think I am capable.  Could I break 18 at this point?  I think it is possible - for sure it is in the cards with continued training.  I have always thought of the 17:00s as glorified territory and out of my reach.  Now it is very close and I have the belief that I will do it.  The age group winner ran a 17:54 so that will be my goal for next year.  That time would place me in the top 10 as well.

I did not have time to run cool down miles because Kevin had to get back home.  I dropped him off and got home in time to help my wife get my son out the door for piano lessons and then she took my daughter to a BD party.  I had an hour before I had to pick up my son so I went out for 4.25 miles.  Legs felt pretty good. 

Anyway, I hope this translates into a good marathon time.  Of course, my marathon prediction time keeps dropping with every new PR.  I am just making it harder on myself.  :)

Splits:  5:56, 6:00, 5:52, .12 @ 5:03.

Kinvara Green Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, May 07, 2011 at 12:23:10 from 76.31.26.153

This is fantastic, congratulations! Can't wait for the details.

From SlowJoe on Sat, May 07, 2011 at 13:18:12 from 184.79.24.255

Woah!

From JG on Sat, May 07, 2011 at 17:27:52 from 98.66.249.229

Awesome run! Very solid splits, your training is paying major dividends! Sounds like a pretty competitive field.

From Dan on Sat, May 07, 2011 at 21:59:33 from 24.209.83.20

Impressive! Most Impressive! Seriously fast.

From Jody on Sat, May 07, 2011 at 23:18:21 from 99.127.13.81

Congratulations! Awesome time!

From SlowJoe on Sat, May 07, 2011 at 23:34:11 from 184.79.24.255

Way to hit that goal and then some. Whatever you're doing to get faster, keep it up!

From jtshad on Mon, May 09, 2011 at 12:42:44 from 204.134.132.225

Congrats on the great time and PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

70 degrees and high humidity @ 5:30 am.  7.25 AB miles - overall pace 7:48 that included pretty slow first mile.  Also did 6 x 100m or so strides during the last mile.

Went out lunchtime.  It was already pushing 90 degrees and full sun.  I ran the soft trail loop near the office.  7:42 average pace for 5.25 miles.  When I finished I felt like a heat stroke candidate.  When I took a shower at the office I did not bother to turn the hot water on.  I think I may need to start going to the indoor track at the gym.

Kinvaras - Black Miles: 5.25Kinvara Green Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Mon, May 09, 2011 at 11:12:07 from 76.31.26.153

Sorry, what is AB? For you I know it means something slow.

From derhammer on Mon, May 09, 2011 at 11:27:43 from 70.113.125.159

Ha, very funny. It means "Aerobic Base" miles - so a fancy way of saying base mileage. Get this - based on my 5k time McMillan running calculator says my easy/base mile and long run pace should now be 7:17 to 7:47. Seems fast to me but this morning my watch read 7:20 - 7:35 on a couple occassions and it felt fine. We shall see.

From jtshad on Mon, May 09, 2011 at 16:01:26 from 204.134.132.225

Yep, we are at the total extreme opposite ends of the weather spectrum...can't we all just get along and meet in the middle?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Low 70's and humid at 5:00 am.  I ran 6 miles - 1 mile warm up @ 9:20 and then 7:40's.  Circled back home and met up with Kevin, a running buddy who moved close by recently.  We will get together on occasion and run together if we are not going downtown for a group run.  He drove over to my house.  I had to slow my pace back down for a mile or so to let him get warmed up and then we picked it up again.  I took him on my favorite hill route.  I am not sure he wants to run with me again any time soon - hehe.  It is a killer and I looped it so that we got hills going and coming back.  We ran 8 miles and I dropped him off and finished out one more mile close to 7:00 pace for a total of 15 miles.  We hit some good paces.  Overall average was 7:50's and that was with with the slower warm-up miles and the hills.

Kinvara Green Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, May 10, 2011 at 12:24:15 from 67.79.11.242

So...How good of a friend is Kevin? Sounds like you were trying to "lose" him as a friend....literally...! :)

IJR

From flatlander on Tue, May 10, 2011 at 14:36:20 from 198.207.244.102

You are a maniac. Hills both ways? Sounds like my dad's description of walking to school when he was a kid.

From SlowJoe on Tue, May 10, 2011 at 14:46:51 from 131.59.200.80

Someone remind me to never run with the sadistic derhammer next time I'm in Austin!

Hey, great mileage for a mid-week run. My plan for building mileage this summer includes a lot of these MLRs...in the heat. Good to know it's survivable (for you anyway).

From derhammer on Tue, May 10, 2011 at 14:53:56 from 192.156.110.39

Yeah, I kinda feel sorry for him now. He didn't know what hit him. He's a strong runner and has a 3:10 marathon PR so I really did not think it would be that much of a problem for him. The heat did not help, that's for sure.

SJ - I got the midweek long run from Pfitzinger's Advanced Marathoning book. I think it has made a big difference for me. Really, most of my training is based around his plans with some tweaks here and there.

From SlowJoe on Tue, May 10, 2011 at 15:00:20 from 131.59.200.80

Interesting, I was kind of shopping marathon training plans and I saw his 18/70 plan and it looked exactly like what I wanted. I think I will use it for Houston this fall. I'd much rather do something like 15,5,15,5, etc than run 10 miles every day; I like being fresh for the tougher ones. The crappy part will be waking up early on those days!

From derhammer on Tue, May 10, 2011 at 15:30:14 from 192.156.110.39

I think there is much validity to that type of training. Kevin Beck, who works with Pete, drafted a preliminary training plan for my Austin training based on the longer/harder workouts with the 5-7 mile recovery runs in between. If you want I will email it to you so you can take a look. Also, when doing this training I found a critical part was to take every 3rd or 4th week as a recovery week and cut total mileage by 15-20 miles. This gave my body a chance to recover and let the adaptations of training take place and limiting the chance of injury.

From I Just Run on Tue, May 10, 2011 at 15:36:03 from 67.79.11.242

Don't want to be a butt, I mean butt in on ya'll conversation, but I would like to see the KB plan... :)

I might just change my name to "I Just Run What I'm Told"

From SlowJoe on Tue, May 10, 2011 at 15:37:33 from 131.59.200.80

Sounds smart, I will definitely work in those recovery weeks as I build mileage. And thanks, I'd love to take a look at that plan -- I'll send you a PM with my email.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:30 am and already 75 degrees and humid.  Ran 7 recovery paced miles @ 8:55.  I see a lot more runners out - seems to me summer is Texas is the time to hibernate.  Maybe people are getting out to start fall marathon training.

The plan is to run 5 more during lunch.   Tomorrow is one of my favorites - 400's.

5 @ lunchtime - hot and humid - clouds for the most part - nice strong breeze.  8:50's.

Kinvaras - Yellow Miles: 7.00Kinvaras - Black Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, May 11, 2011 at 11:10:05 from 67.79.11.242

You may have to postpone your lunch run if the weather does what they say....I really hope it rains...! Tomorrow should be cooler if it does rain.

From derhammer on Wed, May 11, 2011 at 15:26:31 from 192.156.110.40

I hope you were luckier than us - not a drop to be seen!

From flatlander on Wed, May 11, 2011 at 23:01:04 from 76.31.26.153

We got a little here -- on the drive-home of course. I think we are going to get some more the next two days. Hopefully we have turned the corner on rain.

From Dan on Wed, May 11, 2011 at 23:01:40 from 24.209.83.20

At least a breeze in that hot weather... you said 400's were your favorites... you are officially strange. Thanks for joining me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.003.7510.00

Yowza - it was warm this morning.  75 degrees at 5:20 am with 100% humidity.  Gross is a good description.  

I parked at Barton Springs pool and ran 2.5 miles to meet up with the group and then we ran 1.5 miles to Austin High track.  There was as small group as the rest of the running group ran fartleks on the trail.

We started with 5 and ended up with 2 of us at the end - the heat and humidity took their toll on the others who either faded or stopped running repeats somewhere along the line. 

The plan was to run 3 sets of 5 400's but we just ran 15 with 60 seconds rest in between and no additional recovery in between sets.  We kept the pace very consistent.  It was a tough workout.  I pushed the last 25m on the last one.  I had to take a break on the bench for a couple minutes before heading back to the car. 

2 miles easy back to the springs.  I had enough time to jump and cool off.  A crawfish bit my heel after I jumped in and was walking back to the stairs.  At first I thought it was a fish, and then a crab because I could feel something that felt like claws.  Another runner who was already out was like "hey, did that crawfish get you, too?"  I guess we were stepping on his house - lol. 

400 splits: 1:24, 1:19, 1:20, 1:20, 1:21, 1:20, 1:19, 1:21, 1:20, 1:20, 1:21, 1:21, 1:20, 1:21, 1:17. (5:21 to 5:09 pace)


Kinvara Lime Green II Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, May 12, 2011 at 10:57:46 from 67.79.11.242

Dang...What a workout! That's all I have to say about that...!

From SlowJoe on Thu, May 12, 2011 at 11:36:21 from 131.59.200.82

Really impresive. With 15 repeats I would've expected the pace to suffer at the end in the heat but you were consistent.

From I Just Run on Thu, May 12, 2011 at 12:01:54 from 67.79.11.242

He's just an animal...!

From JG on Thu, May 12, 2011 at 12:51:53 from 74.176.226.196

Awesome job! Now if you can just get that last one under 1:15. lol

I thought about doing a track w/o this morning ... now I am thinking about it tonight ... dang the heat & humidity!

Did you do jog recoveries or idle rest?

From derhammer on Thu, May 12, 2011 at 12:57:53 from 65.67.40.73

JG, with the conditions today we walked the recoveries. I am fortunate to belong to a wonderful and supportive, albeit competitive, running group. I can't imagine doing these things on my own. Even the guys who dropped out were giving me vocal support during the last ones.

From JG on Thu, May 12, 2011 at 13:04:23 from 74.176.226.196

That's great, yeah ... they are tough on your own in the heat ... very tempting to shorten the workout after a few intervals! Tonight I will take me, myself, & I ... to see if we can encourage each other to keep going! lol

I was going to do 800's, but 400's are a little more appealing in the heat!

From JG on Fri, May 13, 2011 at 00:16:53 from 74.176.226.196

I could have used that support group on my track w/o tonight! Oh well, I got in 4 800s & a few sprints! I waited til the sun set, so it wasn't as bad I thought it might be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I found a great little trail loop near the house.  It consists mostly of hard packed dirt with some sections of soft mulch from the trees as well as some portions of crushed granite.  Perfect for a recovery run and one full loop is one mile.  It was 84 degrees and sunny but there is lots of shady parts and the cool north wind has blown out the humidity.  9:00 pace.

Kinvaras - Yellow Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0016.000.000.0018.00

Absolutely gorgeous morning.  60 degrees and no humidity - nice north breeze.  Met up with the group today - lots of runners.  Some of the Boston people are back to running now as well as picking up some new runners getting ready to start fall marathon training.

I started behind the crowds somehow and had to catch up to the faster group which today was the lead group.   I think I caught them by about mile 1.  From the get go I could tell today's run would be fast paced and that is exactly what I wanted.  I was shooting for 12 @ MGP but got in a few more than that.  I figured I would take advantage of the weather while I could.  We ran the 14 mile loop on the town lake trail with a bit of out and back that started around mile 3.  This was great as I could run with the group until mile 12 when I had to break off and run what we call the triangle which adds almost 4 miles with some really nice hills.  Thus I had to run 6 miles alone as everyone else was doing 14 miles.  At about mile 11 Liz just took off - probably around 6:00 pace and dropped everyone else.  2 other guys tried to hang but couldn't and I fell back to keep my pace @ 6:50.  I still have 7 miles to go and was not going to kill myself at this point.

I wanted to stay around 7:00 mile and, as the charts tell me, hit what should be my MGP of around 6:50 pace.  I managed this for quite a few miles and it was not too bad.  I felt pretty relaxed.  I am not sure if this is possible for 26 miles but I am starting to believe. 

All in all a great run.  One disclaimer though is that we stopped briefly every 4 miles or so for water/gatorade.

Splits:  8:42, 7:35, 7:18, 7:25, 7:06, 7:04, 7:24, 7:11, 7:09, 7:04, 6:43, 6:57, 6:59, 6:54, 6:49, 6:57, 7:02, 7:08.

Kinvara Green Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, May 14, 2011 at 12:05:35 from 166.205.14.222

Wow... I was feeling really good about my run this morning until i read your blog...what a strong run! I feel like a wimp now! I don't think i'll bother logging my run now :-)

From JG on Sat, May 14, 2011 at 12:16:27 from 74.190.130.218

Awesome job! I would say you are on a solid track surpass your goal!! I would have benefited much more from a run like that this morning. Nice that you have a group that puts down a solid pace on longer runs, and kudos to you for adding the triangle solo! I need to set my target for my long run tomorrow morning, supposed to be 53 degrees in the morning here ... and won't see anything like that again for a long time!!

From SlowJoe on Sat, May 14, 2011 at 13:12:48 from 184.79.24.255

Way to take advantage this morning. You are well on your way to a sub-3 from the looks of it.

From Dan on Sat, May 14, 2011 at 13:31:58 from 24.209.83.20

I'm seriously going to have to test you for PED's :) It is awesome how well your training is paying off. I do admit, it would be nice to have a running group to run with, has to help with motivation, but in the end YOU have put in the effort. Nice work.

From derhammer on Sat, May 14, 2011 at 14:26:57 from 70.113.125.159

Thanks guys, the run was tougher than I probably made it out to be, especially the last 4 miles. My legs are definitely feeling it now - they are really sore.

From thelimey on Sun, May 15, 2011 at 10:50:35 from 66.90.219.170

Fantastic run!

From jtshad on Sun, May 15, 2011 at 11:09:44 from 69.20.183.178

Great endurance run, looking strong!

From flatlander on Sun, May 15, 2011 at 16:36:04 from 76.31.26.153

Just saw this, great run. Definitely a doable pace for you in my opinion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Nice morning - ran 8 easy.  First mile slow and then seven miles around 8:00 pace.  Legs are still be bit sore from Saturday's run.  

6 miles on the soft trail at lunchtime.  First mile slow and then 5 @ 7:50's.  Nice breeze and low humidity. 

Kinvaras - Black Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Mon, May 16, 2011 at 10:58:46 from 131.59.200.82

Hey DH, was it a tough transition from trainers to those Kinvaras? I'm a heel-striker and am used to the big clunky trainers and all that heel padding, but it looks (from your profile pic anyway) that you land heel-first as well. I've been thinking about trying a pair of those as I've heard good things and would love to be able to run a marathon in light shoes one day but I tend to get sore calves and achilles after using my A4's.

From derhammer on Mon, May 16, 2011 at 11:32:06 from 192.156.110.40

Hey Joe - so first off the picture of my stride was with 100m to go to the marathon finish and I was trying to run hard. I tend to revert to that stride when I am tired. Actually, though, I am more of a mid foot striker and it is something that I focus on when I am running. Running in the Kinvara's has helped a lot in that regard because the heel is so low. With traditional running shoes I would get maybe 200-300 miles out of them before the outside edge of the heel would start to wear off. I have over 400 miles on one pair of Kinvara's and the heel is starting to show some wear.

The shoes have some cushioning but it is not great. What I did when I started to wear them for long runs was put in cushioning insoles from RRS. I still wear the insoles for recovery runs. This allows me to keep the great feel and transition of the shoe but add a bit of cushioning. That is always an option as well.

I did not experience too much of a transition period. I remember being concerned about the lack of cushion at the beginning. Maybe 200-300 miles before I ran in them exclusively? If you are getting sore calves then you should build up slowly. Your legs will adapt over time. (Are you doing daily calf raises? That would help, too.)

Once you start running in them you won't want to run in anything else after a while. They are light, of course, and the energy return is awesome. I say give them a shot. You might still be able to find the I's out there and get a big discount as the II's are coming out now. I have read that there has not been any major updates.

Well, I hope this helps. I tend to meander a bit.

From SlowJoe on Mon, May 16, 2011 at 11:47:56 from 131.59.200.80

That is all good info, I appreciate it. I need to be doing calf raises anyway since I had that minor bout with achilles tendonitis last month so that is a good call. My trainers all seem to wear pretty evenly and actually look pretty good at 500 miles but I'm scared to use them any more after that.

I think I will give them a shot and work them in slowly. Most of what I've read says they are for mid-foot or forefoot strikers and I think the heel-strike is pretty ingrained in me by now but maybe if I used them on a regular basis instead of just for races and speed...

Anyway, thanks again for the info.

From JG on Mon, May 16, 2011 at 18:45:32 from 74.176.224.159

DH - You are relentless! Nice miles, I should try running more than once a day sometime, I assume that is a good way to get benefit of adding mileage without over training.

Joe - I saw those on Google for $59 from Foot Locker, and you can usually find a discount code. Maybe they weren't the same shoes though? I was tempted to get a pair, but always afraid to veer away from Adidas as they have always conformed to my feet so well. I just started doing toe raises on steps without any weight, I hold a stretch at the top & bottom for 2 seconds ... and it seems to have helped my achilles a lot.

From Dan on Mon, May 16, 2011 at 23:12:36 from 24.209.83.20

David... nice as always, really doing well.

Joe- I love the kinvara, got almost 600 miles on mine. I will be buying more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.002.000.0014.50

Sublime morning - low 60's and no humidity - nice and cool.  Started out with the full moon and ran through the sunrise to a beautiful sunny morning. 

I took the hilly route out and then looped back on the flat route though still overall net climb.  Then I veered off on a new course with a 2 mile out and then back - mostly flat with a gentle roller here and there.  Then brought it home with a 2 mile tempo.  I was cutting it close time wise as I need to be back in time time to take my son to school.  I wanted to finish with a 3 mile tempo but misjudged the mileage left to the house - mostly due to the new route - I was not sure what I had left.  I thought for sure I had at least 2.5 miles.  In the end I had enough time to eek out another .5 but it would have been pushing it.

Really a good run and other then the first warm up mile @ 9:00 and mile 5 with the big hill @ 8:02, I kept the pace  between 7:25 and 7:40's  with the last 2 tempo miles at 6:34 and 6:22.  Legs felt remarkably fresh and strong this morning.

Kinvara Lime Green II Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, May 17, 2011 at 10:42:42 from 131.59.200.82

Nice finish, excellent run. I usually don't leave myself much of a time buffer in the mornings either.

From I Just Run on Tue, May 17, 2011 at 10:51:18 from 67.79.11.242

Ha...I was actually late to work this morning because I changed my plan from 10 to 12 miles. Nice run Der Hammer!

From flatlander on Tue, May 17, 2011 at 11:29:32 from 76.31.26.153

Way to not waste the last day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ah, the humidity has returned.  Still not too bad but it is only a matter of time.  6 recovery miles  this morning.  First mile was 10:00 - must have been choclate chip cookie bindge that I went on yesterday evening.  Legs are a bit sore from the gym workout yesterday, too.  The other miles were 8:40's - 8:50's. 

6 on the trail at lunch - overall pace 8:10.  I have problems running slow like I should be doing today.

Kinvara Lime Green II Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, May 18, 2011 at 12:38:52 from 198.207.244.102

Sugar is death -- I must have a death wish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.004.500.008.25

OK - I am a wimp, at least I feel like a wimp after this morning.  Of course, I tend to be pretty hard on myself when things do not go as great as I think they should.

The plan today was to run a couple easy and then 5 @ tempo pace with the group and finish at the annex and then a 1.5 easy back to Barton Springs. 

I started at the Springs and ran 1.5 miles to the annex and met up with the group as they were leaving.  It was 75 degrees already at 5:30 am and even with my slow paced miles my heart rate was up more than normal.  I knew it would be somewhat of a tough run.  Additionally, I have been fighting a cold or something.  I tend to get this light dizziness feeling so that did not help either.  But I digress.

Once the group took off I was with the front group and our easy warm-up mile pace was 7:25 - already too fast.  After about 1.5 miles we come across the interstate bridge and hit the other side of the trail.  From here it's a 5 mile loop.  Russ and I picked it up immediately; the others fell back as they were going to do 3 miles or so at tempo.  After mile 2 I could tell it was going to be a tough run.  My mental weakness started to show up here.  It seemed a lot harder this morning that the tempo we did 2 weeks ago.  Maybe the mileage from the last 3 days took its toll as well.  At about mile 3.5 Russ started to pull away a bit and I struggled to maintain pace.  At the 4 mile marker there is a bridge to take with one mile left after that to the annex or continue straight to the springs.  At this point I was hurting so much that I kept going straight to the springs where I had parked.  I got the the springs and kept going to the end of the parking lot to get a full 1/2 mile in.  I had to sit down on the curb for a few minutes - my heart rate must have been maxed and I felt really, really bad.  I could not even muster the strength to run any cool down miles.  I went and jumped in the 68 degree water of the springs for a nice cool down.  When I got home I took my son to school and then had to lay down for 15 minutes.  Anyway, tough workout and I felt really disappointed in myself at the end.

Tempo miles: 6:45, 6:32, 6:34, 6:31, .5 @ 6:25.   (Slow end of tempo pace, too.)

Kinvara Lime Green II Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, May 19, 2011 at 11:36:20 from 131.59.200.80

I am impressed that you could run those paces (for 4.5 miles) in 75 degrees. If that didn't wear you out you would not be human. I could not even hang on to 8:30 pace today. This run will pay huge dividends down the road!

From I Just Run on Thu, May 19, 2011 at 19:07:35 from 67.79.11.242

I'm impressed too.... Even if you wern't happy with your run you should be happy with you're report. I flet as if I were reading a race report :)

It got my heart beating faster...!

From flatlander on Fri, May 20, 2011 at 10:54:17 from 76.31.26.153

Just saw this. It was a tough day to run. We aren't fully acclimated to the hot weather yet, in a few weeks we'll be running better. Besides, you felt bad 'cause you were running dang fast. I'm guessing you used up all your heart rate reserve with the combination of high training load, speed, humidity and temperature. Chalk it up as a valuable training run and forget about it.

From derhammer on Fri, May 20, 2011 at 11:33:50 from 192.156.110.34

Yeah, I got over it pretty quickly. This blog helps - a great place to vent once in a while. In the grand scheme of things I am not too wroried about one workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Not feeling all that great today.  I managed 7 easy @ 8:40's pace.  My legs have some soreness, the miles from this week are taking their toll.  Not sure about tomorrow's run - go by feel I guess.

Kinvara's Lime Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.508.000.000.0020.50

68 degrees at the start - which felt cool compared to the 78 degrees over the past couple of days.  Still the humidity was terrible - had to be close to 100%.  At points during the run the pace felt manageable and then my HR would climb - towards the end of the run it took everything just to hang on.  I had to slow down quite a bit just to finish.  I am feeling a bit in the edge of burnout lately, I think I need to take a couple days off and recharge and repair.  Legs felt heavy around mile 15.  If someone I knew would have drove by I would gladly have stopped the run and got inside the car for a nice ride back.  

The course was hard - hills on the front end.  I split from the group at mile 5 - they were doing a 14 mile route to the top of Mt. Bonnell and back.  Since I wanted to try to get some MGP in I was not going to run the big hills.  So I ran most of the run alone.  Tough going and did not get as many MGP miles in as I wanted and no sub-7:00's - but given the weather and my tired legs I am OK with that. I am actually surprised by the last 4 miles, I felt like I was crawling while running those miles.

Splits:  9:02, 8:32, 8:03, 7:41, 7:27, 7:12, 7:29, 7:23, 7:21, 7:19, 7:13, 7:10,7:06, 7:11, 7:18, 7:24, 7:29, 7:29, 7:29, 7:39, 7:16. 

Kinvaras - Black Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sun, May 22, 2011 at 11:04:07 from 76.31.26.153

Very good run. I have noticed that at the end of a long run when I am struggling, sometimes the splits will come in lower. I think that whatever causes that is good for 2 to 4 miles and then I am really done.

From SlowJoe on Sun, May 22, 2011 at 16:11:10 from 184.79.24.255

Way to hang in there, great long run. I've noticed when I'm used to a certain faster pace after a few miles, that anything slower afterward seems like a snail's pace when it's really not that bad. Maybe a visual thing.

From JG on Sun, May 22, 2011 at 18:22:47 from 74.176.224.60

Awesome 20 miler ... you have been cranking out some serious mile ... I bet with a solid, smart taper over the next few weeks you will rock in your upcoming marathon!! Let those legs recover, you won't lose any fitness with a few weeks of dialed back mileage while your legs recharge.

From Dan on Sun, May 22, 2011 at 19:21:52 from 24.209.83.20

Nice man, I remember that during my marathon last year that I felt like I was totally losing it and crawling the last few miles and they were the fastest. I am pretty pumped about your upcoming marathon.

From I Just Run on Mon, May 23, 2011 at 11:09:47 from 67.79.11.242

Hi Der Hammer,

I'm back on the Blog (sorta). Even though this was a hard run it still looks like it's a very productive one on paper. I'm excited about your upcoming race...Wish I could be there too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

sleep, sweet sleep.  If that is not a song it should be.  After a nap on Saturday and a solid 8 plus hours Saturday night and another solid 8 hours Sunday night I felt pretty good.  I went out for 6 recovery on the soft train in the heat at lunchtime.  8:40's.

Kinvara Lime Green II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

5:30 am - close to 80 degrees and high humidity.  Ran 2.5 miles or so to the Talleyrand Park and met Kevin.  We did 7 miles through his neighborhood and then I ran 3 back to the house.   Legs still do not feel 100%.  Picked up the pace on the 3 back to sub 7:00.  I hit a really long and steep hill somewhere between the last bit of mile 2 and into mile 3.  Still managed 7:30 pace up the hill but I did have to take a quick breather at the top.  My heart does not appreciate this warm weather!  Continued the long way home.  Most miles in 7:40's - 7:50s; with last 3 @ 6:50's not counting the time to catch my breath.

Kinvara Lime Green II Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Tue, May 24, 2011 at 13:46:00 from 207.88.181.2

Very good run, just be careful out there. 80 is a serious temperature.

From derhammer on Tue, May 24, 2011 at 16:21:22 from 192.156.110.40

Flat, you are right. I have not been compensating for the heat and still trying to run hard.

From Dan on Tue, May 24, 2011 at 19:49:27 from 99.91.114.41

well he already said it, heat is a killer. I have not even come close to acclimating to it.

From SlowJoe on Tue, May 24, 2011 at 23:30:39 from 66.64.5.246

You are really a champ in that heat, nice job. I have a long way to go yet...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran at lunchtime - 98 degrees - sunny, hot, humid - a scorcher - so I went to the indoor track at the gym instead! Felt great - nice controlled temps. I started on the treadmill and that lasted about 2 minutes. Man, I despise the treadmill. So I jumped off and hit the indoor track loop. Much better - 7 miles @ 7:50s or so.

Kinvara Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, May 25, 2011 at 17:34:59 from 67.79.11.242

You live in the Dream Land of running... running trails, hills, flats, indoor track, outdoor track, running trail at work, the dreaded TM, buddies to run with and a trainer...!

What a life ... !!!!

:-( All I have is an old county road with lots of hills and a rickety old treadmill that will only go at a 6:00 pace...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.004.750.0013.50

Wow - a cold front - 73 degrees and lower humidity this morning - it actually felt cool.  I decided to run with the training goup this morning.  I arrived early so I could get in 1.5 easy before the group left.  The scheduled workout was a 7 mile loop around Town Lake with 2 sets of 5,4,3,2,1 minutes fast with 1 minute easy inbetween each "fast" part.  The problem was that there was no way we could get the full workout in on the 7 mile loop.  I talked some runners into adding a mile along the trail by going up north 1/2 mile and then turning and starting the workout at that point. The thought was with the added distance we would be able to get both sets in.  It worked out well though we still missed the last fast 1 minute.  We had to cut our last recovery to 30 seconds to squeeze in the last 2 minutes, though.

This was a mentally tough workout but not as bad as a straight tempo.  This is actually an excellent way to get in some lactate threshold / tempo work in these warm temps.  We ran our fast portions around 6:10 and easy minutes around high 8:00s.  Anyway, I got in close to 5 miles of LT work.

4 miles easy to start:  9:11, 8:20, 7:37, 7:29 and then the fun part:

Time Pace Distance Recovery Distance
5 mins 6:08 0.82 0.1
4 mins 6:10 0.65 0.1
3 mins 6:08 0.5 0.1
2 mins 6:10 0.32 0.1
1 min 5:59 0.17 0.1
5 mins 6:12 0.81 0.1
4 mins 6:19 0.65 0.1
3 mins 6:20 0.48 0.05
2 mins  5:55 0.32
4.72

0.75  

 

Lunch - 50 mins  - 13 miles on the bike at the gym at aerobic capacity.  Mark as 4 miles run.

Kinvara Green Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Thu, May 26, 2011 at 13:46:59 from 98.66.253.205

Cool workout ... good way to get in 30 minutes of quicker turnover.

From SlowJoe on Thu, May 26, 2011 at 18:49:26 from 184.79.24.255

Looks and smells like a tempo with those tiny little breaks, but you brought out some really nice paces.

From flatlander on Thu, May 26, 2011 at 19:48:41 from 198.207.244.102

That looks really good. I thought the air was moving from the north this morning, wonder if we will get lower humidity here?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.500.0014.50

75 degrees and humid at 6:00 am.  Ran with the group this morning.  When I looked at the posted route: http://www.gmap-pedometer.com/?r=4532264  all I could see was the elevation chart - nothing like some good hills on a hot and humid morning.  I felt good with the pace considering the heat and course.  Hopefully it translates into a much faster pace in cooler conditions.  I spoke to my mom in Nebraska (marathon is 120 miles to the north) and they were wearing coats last night.  I hope the weather stays cool up there for 2 more weeks.

Spits:  9:00, 8:33, 7:50, 7:45, 7:36, 7:18, 7:17, 7:20, 7:10, 7:20, 7:14, 7:19, 7:19, 6:47, .5 @ 5:54 (pick-ups) 

Kinvara Green Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, May 29, 2011 at 12:15:31 from 184.79.24.255

Yeah, that's hilly. Looks like you started near the Cap 10K start (and that was probably the flat part). Great pace in the heat, you'll feel like superman when you head up north for the race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Warm and muggy - base run with 8 x 15 second striders during the last 3/4 mile @ 5:30 pace. Other miles 7'40's.

2nd night of over 8 hours of sleep - yesterday morning my wife let me sleep in until 8:30. I can't remember the last time I slept that long but my body needed it.

Kinvara Lime Green II Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Mon, May 30, 2011 at 10:51:37 from 76.31.26.153

Nothing better than sleep. I am not sure how much better I run on 5 hours versus 7 hours, but I know the more sleep I get the faster I recover. I think that is why professional runners take naps every day.

From I Just Run on Tue, May 31, 2011 at 00:27:26 from 71.41.149.142

OMG... I think I only got 8 for the entire weekend :-) Looks like you're still running strong!

From derhammer on Tue, May 31, 2011 at 10:47:34 from 192.156.110.33

Flat - I agree - it definitely helps recovery which ultimately should increase speed via being able to accomplish more workouts. But yeah, I agree that how much sleep I get has no direct bearing on how I run the next day.

IJR - glad I could I get enough for both of us!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.702.803.760.0011.26

I always get on my 7 year old son about dilly-dallying in the morning.  It takes him 10 minutes to brush his teeth sometimes.  Why do I mention this?  I think he gets it from me.  I woke up at 5 am and did not get out of the house until 5:30.  I tried to figure out how I fettered away 30 minutes getting ready for a run.  I am still not sure.  So, long story short is I did not get down to the town lake train until 5:45 and was not on the trail until 5:50.  Therefore, I was already behind schedule.  Fortunately school is out and I did not have to be home in order to take my son to school today. 

I ran the 11 mile trail loop and started at Barton Springs pool.  The workout was to run 3 miles warm-up followed by 20 minutes at MGP, 2 minutes easy, 10 minutes at HMGP, 2 minutes easy, 5 minutes @ 10k pace, 2 minutes easy, 5 minutes @ 10k pace, 2 minutes easy, and then 5 x 1 minute @ 5k pace with 1 minute easy between.  This run is always on the group schedule 2 weeks out from a marathon.  I like the workout even though it's hard - it really tests one's stamina.  Today was challenging mostly due to the heat and humidity.  The trail of crushed granite takes a few seconds off pace as well.  I also ran out of trail and time at the end and only managed 4 x 1 minute @ 5k pace.  My pace fell off a bit at the end as I was getting tired and beat up by the heat.  I did squeeze in a quick plunge in the cold waters of the springs, though. 

3.37 miles warm up:  8:38, 8:04, 7:47, .37 @ 7:30.

20 minutes (2.8 miles) @ 7:10 pace

2 minute easy

10 minutes (1.5 miles) @ 6:42 pace

2 minutes easy

5 minutes (.8 miles) @ 6:29 pace

2 minutes easy

5 minutes (.78 miles) 6:35 pace

1 minute easy

1 minute (.17 miles) @ 6:07 pace

1 minute easy

1 minute (.17 miles) @ 6:07 pace

1 minute easy

1 minute (.17 miles) @ 5:55 pace

1 minute easy

1 minute (.17 miles) @ 6:07 pace

Kinvara Lime Green II Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, May 31, 2011 at 11:04:37 from 67.79.11.242

You must take a notebook to keep up with all of the variations :-) I can barly remember what I'm supposed to do when I step out the door.

Man...you're running strong! I'm looking forward to seeing how you do in the race.

From derhammer on Tue, May 31, 2011 at 11:11:19 from 192.156.110.33

IJR - close - I wrote it down on a sticky note. In the end I did not take the note. But since I had it written it out last night I knew what to do.

From Dan on Tue, May 31, 2011 at 20:41:46 from 24.209.83.20

I often wonder where the time goes when I wake up until I actually run. I lose more minutes umm make that hours that way. Nice run, nice cool off.

From SlowJoe on Wed, Jun 01, 2011 at 10:17:32 from 132.3.53.68

I think I would need the cheatsheet for sure. Nice run. It takes me awhile after my alarm goes off to be even be conscious enough for a run.

From I Just Run on Wed, Jun 01, 2011 at 10:32:29 from 67.79.11.242

Ha ha ... This morning I think my alarm went off at 5:10 but I must have turned it off. At 5:20 I woke up and realized I was already late. I was thinking about Dan's comments as I was trying to make up the 10 minutes :-)

From flatlander on Wed, Jun 01, 2011 at 11:03:01 from 76.31.26.153

Great run in the soup. Doesn't look like your pace fell off that much, good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 recovery miles this morning.

Oh, and I learned how to tie my shoes last night.  I tried it today and my laces stayed tied.  Go figure - been tying my shoe laces incorrectly for 37 years.

Here's how:  http://www.ted.com/talks/terry_moore_how_to_tie_your_shoes.html

And if you have never checked out TED I highly recommend it!

Kinvara Green Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Wed, Jun 01, 2011 at 12:11:32 from 74.176.220.126

Good recovery miles, those are important in the days leading up to your marathon! Funny video ... check out this link on shoe lacing I found a couple months ago:

I have done this to all my shoes & prefer it ... you may want to give it a try!

http://altrarunning.com/run-natural/the-best-shoe-lacing-technique-ever-altra/

From I Just Run on Wed, Jun 01, 2011 at 12:16:59 from 67.79.11.242

Thanks Der Hammer,

You just made my day. I forwarded the shoe tying video to several of my friends and family. It has been a pet peeve with me for year (the proper way to tie your shoes) and has caused many heated arguments. Now I have proof...!!!

Thanks again.

(Man, I'm glad I'm part of this Blog!)

From derhammer on Wed, Jun 01, 2011 at 12:33:11 from 192.156.110.34

IJR - well, now since you owe me you can give me some coaching in exchange.

JG - thanks, I will give that a try. Yep on the recovery miles, I run those regardless. I have found the trick to tapering for me is keeping the right amount of intensity while reducing the miles.

From Dan on Wed, Jun 01, 2011 at 22:34:43 from 24.209.83.20

Man all kinds of shoe lacing knowledge here :P

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.005.000.008.50

Actually a cool morning - 72 degrees.  It felt pretty good.  I met my good friend and running buddy at the Austin High track.  He had graciously volunteered to come out and help pace me through my 800's.  The rest of the group ran a progressive run on the trail so that left me on my own until James said he would keep me company.

Again, I was a bit off schedule.  I got to the track and James had already ran a mile and half warm up.  He ran another 1.5 miles with me and then we started the repeats.  The first one is always the hardest for me because I have to find the right pace.  The plan was to run 10 x 800m at a sub 3:00 per 800m.  I thought around 2:50-2:55 would be good.  There was no reason to push the pace at this point and I wanted to make sure I had enough gas to complete 10 of them.  I jogged a 1:50-2:00 recovery between each repeat though there we are couple at the end where I walked.  I ran 1 mile cool down around at the track to finish.

800m repeat times:  3:07, 2:55, 2:56, 2:57, 2:53, 2:53, 2:53, 2:57, 2:53, 2:50.

This article arrived in my inbox today - quite interesting: http://www.drmirkin.com/fitness/lactic_acid_intervals.html

Kinvara's Lime Green Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Jun 02, 2011 at 10:45:51 from 132.3.53.68

It was a nice morning, wasn't it? Very impressive intervals this morning. I just did my first interval training this morning, kind of eye-opening how tough they are. Good article, it will help keep me progressing with them this summer!

From I Just Run on Thu, Jun 02, 2011 at 10:50:47 from 67.79.11.242

Good article,

They make it sound so simple :-) I need to try some interval work. Hopefully my local track will be finished soon (they are completly rebuilding it right now).

From thelimey on Thu, Jun 02, 2011 at 11:49:45 from 198.214.96.242

Great run David. I'm sorry I couldn't hang with you for all 10. However, you look very strong, and should feel confident going into your race.

From Dan on Thu, Jun 02, 2011 at 20:56:58 from 24.209.83.20

Nice intervals, you look ready to run man.

From JG on Fri, Jun 03, 2011 at 09:34:06 from 74.176.220.126

Great workout ... are you hoping to go sub 3:10 next week? That gets you guaranteed entry into NYC for next year if that is of any interest ... those are my marathon plans for next year ... Boston in April, NYC in November ... of course, I still have to run my 3:10 this fall to do that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross training day - 22 KMs on indoor cycle in 50 minutes. Stretching afterward. Legs felt great while I was walking out of the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5011.000.000.0012.50

70's and humid to start.  Ran 1 mile warm up before the group meet.  I then met up with the group at 6 am.  The first half of the run was a gradual to moderate incline with a turn around and then a nice overall elevation decline on the way back with the last mile flat.  

I ran with Lisa who was a collegiate runner.  Needless to say, she's strong.  I am not sure of the wisdom of this run, but I wanted to get the feel of the pace down and get comfortable with it.  I figure I have 7 solid days to get a good recovery in.  Although at the end of the run I did not have confidence that I could run another 13 miles at this pace.  We missed the last water stop so that was a 5 mile stretch with no water.  

1 warm up and then 12 miles at 7:00 overall pace.  Splits:  3 miles at 7:27 average (forgot auto lap) 7:05, 7:01, 6:58, 6:57, 6:54, 6:55, 7:05, 6:57, 6:19.

Kinvara Lime Green II Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sat, Jun 04, 2011 at 12:46:31 from 184.79.24.255

I questioned my MP pace after every MP run too. Every time I finished, I would just kinda shake my head, like no way I could do 26 like that. Then on race day, it just happened. You had enough steam for that 6:19 at the end, after all.

Anyway, nice running and have a good taper!

From flatlander on Sun, Jun 05, 2011 at 08:18:56 from 76.31.26.153

Wow, look at that last one! I was kicking myself for doing 10 today instead of 8, but now that I saw your run I have more confidence.

From JG on Mon, Jun 06, 2011 at 00:27:50 from 74.176.220.126

David - I agree with what Joe said, I never come close to feeling like I could complete a training run at goal pace for an entire race, but that is what race day is for! You are a strong runner & have trained hard, have confidence that will reward you on race day! Rest up ... rested legs run faster, longer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Nice and slow recovery miles - 9:00 pace.

Kinvara Lime Green II Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Mon, Jun 06, 2011 at 15:42:15 from 216.68.180.6

Sometimes the hardest thing is to go slow!!

From derhammer on Mon, Jun 06, 2011 at 16:51:03 from 192.156.110.34

Dan - today it wasn't too hard to go slow. I need my legs to recover!

From I Just Run on Mon, Jun 06, 2011 at 17:16:32 from 67.79.11.242

Ahhhh..sounds slow and relaxing :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy - overall 8:05 pace.  Plan to run 6-7 tomorrow with 3 miles at MGP and some pickups.  Taking Thursday off as I am flying up to Omaha.  My son and I will be visiting family for a few days.  I will drive up to Iowa Friday afternoon and come back Saturday after the marathon. 

I will run a mile or two easy Friday am followed by 1200m fast with last 400m sprint followed by some serious carb loading.

Kinvara Lime Green II Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Jun 07, 2011 at 10:31:07 from 67.79.11.242

I'm getting excited for you! What's the weather looking like up there right now?

From derhammer on Tue, Jun 07, 2011 at 11:26:35 from 192.156.110.34

IJR - I haven't checked the weather in a while. Yes, I know, that is strange, but it will be what it will be. After Austin I don't think it can get much worse. :-)

I just looked since you asked - right now the prediction is for 58 degrees at the start with a 30% chance of thunderstorms. I will take 60 degrees and no sun over 50 degrees and sun any day. Hopefully the clouds stay out. The race starts at 6 am, too, to take advantage of the morning temps.

Quite frankly, I am somewhat worried about the dearth of runners. I looked at last year's results and I have a legitimate shot at finishing in the top 5, maybe top 3. So it will be a lonely race with out much fan support. I think that will make the mental part that much tougher. I will have my iPod fully charged!

From JG on Tue, Jun 07, 2011 at 12:04:35 from 74.176.220.126

Good Luck David & enjoy the family time! What is the name of the race you are doing? Top 3 finish would be Sweet! You have been running strong ... what is your time goal?

From derhammer on Tue, Jun 07, 2011 at 12:15:29 from 192.156.110.34

It is called Marathon-to-Marathon. I am shooting for a 3:10 (or less.)

http://www.marathonguide.com/races/racedetails.cfm?MIDD=1180110611

Oh, and the entry fee was a whopping $50.

From JG on Tue, Jun 07, 2011 at 12:38:54 from 74.176.220.126

Sweet! I would say based on your training, you are ready to roll, & a stretch goal of 3:05 is realistic. Run a smart race & start conservative, that will help to finish strong! You have run a lot of miles at faster than 7:15 pace, if you can hit the half mark averaging that, I think you will be feeling strong and put down a negative split!I think this might even get you some sub 7 in the last 10k ... which would be great prep for going sub 3 in the near future!! :)

From SlowJoe on Tue, Jun 07, 2011 at 15:32:30 from 132.3.53.68

I'm so disappointed you haven't been checking the weather multiple times each day. I need some company in my race weather obsession disorder.

We'll be rooting for you, I think you are ready for a huge PR even at 60 degrees.

From I Just Run on Tue, Jun 07, 2011 at 15:43:09 from 67.79.11.242

Hey Joe,

Heats not a problem with this guy, did you see what he did in Austin at the Livestrong Marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.250.000.006.25

75 degrees @ 5am - fun.  Got out the door about 5:20 - I ran 3 miles easy and had a 1/4th of a mile to go to the track so I ran MGP.  I did 2 miles @ MGP on the track and then 1 mile easy back to the house.  Legs feel weird - not sure how to explain it.  I felt better at MGP though than some of the slow miles I have been running this week.  First mile on the track was 7:04 and second mile was 6:56 for overall pace of 7:00 a mile.  It is hard to believe I will be attempting another marathon this Saturday.  

Kinvara Lime Green II Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Jun 08, 2011 at 10:07:35 from 67.79.11.242

You know I get that weird feeling in my legs when I run slow (well slow for me (around a 9:00 pace). It always seems uncomfortable. Wish I was going to the race with you!

From derhammer on Wed, Jun 08, 2011 at 12:48:22 from 192.156.110.40

Thanks IJR. Maybe next time?

Just for SlowJoe I checked the weather forecast this morning. Now calling for 50 degrees at the start. We will see.

From JG on Wed, Jun 08, 2011 at 12:57:20 from 74.190.121.92

Nice tune-up! Wow ... 50 degrees ... will keep my fingers crossed that holds true! Anything in the 50's & a little race adrenaline, and my guess is your legs will be feeling great & ready to roll Sat am! Good Luck!!

From SlowJoe on Wed, Jun 08, 2011 at 20:19:16 from 184.79.24.255

woohoo! Really looking forward to the report this weekend!

From Dan on Wed, Jun 08, 2011 at 22:35:05 from 24.209.83.20

Looking forward to Sat as well- nice training

From thelimey on Thu, Jun 09, 2011 at 17:59:22 from 198.214.96.242

Good luck sir!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.752.25

In Omaha today.  I had to find a track to start to aussie carb load plan.  I went to a local high school.  I ran 1.5 easy followed by 800m hard with 400m at all out effort.  There is a new product from gatorade out called Prime Pro series.  It has 82 carbs per small bottle.  I downed 2 of those and a power bar.  I ate 1/2 a bagle when I got home and then 4-5 pancakes with as much syrup as I could have.  Fun!  I drank a ton of carbs the rest of the day and had speghetti for lunch and dinner.  I stopped keeping track but I am sure I topped 800 grams of carbs for the day - maybe 900.

Kinvara Green Miles: 2.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Marathon to Marathon, Iowa (26.2 Miles) 03:07:36, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Race prep:  I had carb loaded well the day before. As always, I drank most of them - 3 bottles of Gatorade Pro Prime, Gatorade G2, spaghetti twice, etc.   I had to get up a 4 am for the 6 am start.  As soon as I woke I had some liquid carbs that I had premixed the night before. I drank all of it.  I then drank another pre-made bottle 5-10 minutes before the start.  I was pretty confident that my fuel stores were close to max. At this point I am totally sold on the Aussie carb load plan – I have used it twice and had two great marathons.

 The race started at a local high school.  The school was open which was nice.  Runners could go in and use the restrooms, stretch, talk, etc.   I went for a quick jog – maybe a half mile or so just to warm up.  I then went back to the car to get my fuel belt.  I stood there a while deciding whether or not I should wear it.  I had it all stocked up and ready to go, but I also had all my Gu’s in my Race Ready short pockets.  So I was good to go fuel wise.  It was not hot so at the last moment I decided to ditch the belt and run unencumbered.  It was a good decision.  I made it to the starting line with 2 minutes to spare.  Fortunately, with only 200 marathoners, the start was not crowded and I lined right up front.  No timing chips for this race – it was all done by hand with officials along the course to mark the bib numbers.

The Race:  I could not have hoped for better weather.  It was 50 degrees and cloudy at the start with a slight breeze.  The wind was just enough to keep me cool but not strong enough to slow me down.  The race began in Storm Lake, a beautiful Iowa town, and ended in Marathon, a small town with a population of 244.  When I picked up my packet the night before they made a joke about how at the end of the race the runners would outnumber the population of Marathon.  The course was very fast – there were some minor rollers – but for the most part it was pretty flat.

My strategy was to go out 20-30 seconds slower than MGP for the first couple miles.  That got thrown out the window at the gun, though; about five of us took off at a 6:40 pace.  I slowed considerably to get it under control.  At that point I aimed to keep my average pace around 7:10-7:15 pace.  I felt good there.  I did not pay attention to splits during the race but ran by feel and kept an eye on the average pace window of my watch. Water was every 2.5 miles and I took 2 full cups at every stop and ran with them while I drank.  I took a Gu every 5 miles and that worked well for me.   

I had to take a port-a-potty break a mile 13 and I did not pause my watch.  My mile time for that mile was 7:33 – not sure how I made that stop so fast.  Fortunately, the half marathoners were bused to the halfway point and they started an hour later than the full.  By mile 15-16 I started to pass some of those runners.  That was a big mental boost because for most of the race it was me, the cows and the cornfields.  I never hit a wall though the last 4 miles were a mental test, of course.  I just kept thinking of all of the hard work and traveling all the way up here – I wasn’t going to stop.  I picked up that pace a bit.  Around mile 24 I knew I could pass one runner that was ahead of me the entire race.  I had closed on him over the miles and now he started to slow down.  I got him a 25.  I had no idea where the finish line was but I could see the small town of Marathon approaching.  I turned a corner and saw that I could break 3:08.  I couldn’t believe it.  I picked up here – I ran the last .26 miles at a 6:19 pace.  Crossing the finish line was awesome.  I had to catch my breath but this was the best I felt after any previous marathons. 

They support at the finish was great.  They had ice water and Gatorade, of course, and had pancakes and eggs for the runners in the local community center. 

I don’t think it has sunk in yet as to what I accomplished.  I am pretty sure I will be Boston bound next year.

Splits:  7:09, 7:14, 7:15, 7:07, 7:06, 7:12, 7:12, 7:14, 7:11, 7:13, 7:05, 7:05, 7:33 (potty break), 6:55, 7:02, 6:58, 7:14, 7:03, 7:09, 7:11, 7:04, 7:09, 7:16, 7:07, 6:56, 7:06, .27 @ 6:19 pace.

Kinvara Lime Green II Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Jun 11, 2011 at 19:25:53 from 166.205.15.29

Im driving but yeah....!!!!!

From SlowJoe on Sat, Jun 11, 2011 at 20:01:46 from 184.79.24.255

Really awesome, that one will guarantee you actually get into Boston. Looking forward to the rest...

From jtshad on Sat, Jun 11, 2011 at 21:00:59 from 24.10.248.6

Congrats on the high placement and AG finish. Great time and great new PR!

From Dan on Sat, Jun 11, 2011 at 22:04:59 from 24.209.83.20

Awesome man! Look forward to the full report.

From JG on Sun, Jun 12, 2011 at 12:03:45 from 98.66.194.199

Great job David! 10 minute PR is awesome & congrats on 5th Overall!!

From I Just Run on Sun, Jun 12, 2011 at 15:04:34 from 71.41.149.142

You know that's happened to me a few times where I write out a long report and then lose it as I go to post it. I've started typing the long ones out in Word and then cutting and pasteing it to the Blog Report.

From Claudio on Sun, Jun 12, 2011 at 20:21:48 from 173.67.51.129

Great job, looking forward to the full report

From Dave S on Sun, Jun 12, 2011 at 20:35:11 from 4.254.220.238

Nice job on the big PR and 5th overall!

From flatlander on Mon, Jun 13, 2011 at 19:47:26 from 76.31.26.153

Super race, so happy for you. You are laying down PRs at an amazing rate. First in that age group must have meant first masters as well? Congrats again, can't wait for the details if you ever get up to typing them in again!

From derhammer on Tue, Jun 14, 2011 at 20:15:18 from 68.96.20.126

Thanks everyone! I finally had time to write up a full report. Still can't believe it. :-)

From JimmySG on Tue, Jun 14, 2011 at 20:22:37 from 168.178.86.127

Great run, sounds like you ran it about perfect.

From I Just Run on Tue, Jun 14, 2011 at 20:55:03 from 166.205.140.135

Way to go Der Hammer....!!! I'm celebrating with you! I know how hard you've worked. Look out Sub-3:00 here you come!

From Dan on Tue, Jun 14, 2011 at 22:06:51 from 98.103.86.233

Great report and Bravo man.

From SlowJoe on Tue, Jun 14, 2011 at 23:10:41 from 184.79.24.255

Congrats again, inspiring report. Awesome (but not surprising) how everything just clicked for you. You are on a roll now.

From jtshad on Mon, Aug 22, 2011 at 16:18:35 from 204.134.132.225

Congrats on the great time, PR and high finishing place. You ran a very smart and strong race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Well, I couldn't help myself.  I tried to go a full week without running but couldn't do it.  Any how, 5 miles at recovery pace on the inside track.  Yes, I am too weak to run in 95 degree weather.  Legs felt fine until around mile 4.  I can definitely tell  I ran a marathon.

 

Oh - fascinating article - maybe this explains why my long runs at close to or at MGP were so effective:  http://www.marathonguide.com/training/articles/MandBFuelOnFat.cfm


Kinvaras - Black Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Fri, Jun 17, 2011 at 17:11:05 from 67.79.11.242

That's a good article. I feel I was building on that philosophy and training approach back in March. I was running my long runs at my MGP (up to 21.5 miles) and was feeling very good about lowering the pace down from 7:45 range. I've lost that but plan to get back well below that pace soon. The article reinforces my (amateur) approach to training. Thanks again Der Hammer for sharing you knowledge and resources

From Dan on Fri, Jun 17, 2011 at 20:46:53 from 24.209.83.20

Welcome back :) Yes, I am a firm believer of that. Last year when I got to the final 10 weeks of training, I ran many long runs at MGP and I am sure that is what strengthened me. Still planning on CIM?

From flatlander on Sat, Jun 18, 2011 at 12:47:16 from 76.31.26.153

Interesting article, thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles today.  My legs are still a bit sore.  My aerobic system is not feeling too good either.  This could be a slow recovery....

Kinvaras - Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Jun 18, 2011 at 17:01:35 from 71.41.149.142

Sore legs and an aerobic system not feeling good...Maybe I'm in perpetual recovery ;-0 Just kidding, glad your back with no injuries. I can't wait to see what your next goal is! I know it includes a sub-3:00!

From JG on Sat, Jun 18, 2011 at 18:52:12 from 98.66.189.76

Good recovery miles, your strength will reappear before you know it ... you deserve another week or two to ease back into it after your smokin fast race!

From SlowJoe on Sat, Jun 18, 2011 at 18:55:37 from 184.79.24.255

Yeah but it was worth it, wasn't it?

From Dan on Sat, Jun 18, 2011 at 20:53:37 from 24.209.83.20

It may be time for that- you were back at right away after your previous marathon where it took me well over a month to put in some decent miles. Better to take it slow and be ready for sub 3 than to risk injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

The legs are slowly returning to normal.  5 easy early am @ 8:30 overall pace.

Kinvara Lime Green II Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Jun 21, 2011 at 10:13:06 from 67.79.11.242

Normal is good ... Wait normal for you is FAST !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles at 6 am.  Nice morning but humid.  My legs are feeling much better.  It must be my non-training diet of beer and pizza. :-)  

Overall pace 7:50's - last 2 miles 7:42 and 7:35.

40 minutes spinning medium-hard effort.

Kinvara Lime Green II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Jun 21, 2011 at 10:43:56 from 132.3.53.68

Hey, you gotta reload after a marathon. Beer and pizza sounds as good as anything else to me.

From JG on Tue, Jun 21, 2011 at 11:25:42 from 74.190.53.198

I love that diet! Nice run.

From flatlander on Tue, Jun 21, 2011 at 15:19:39 from 198.207.244.102

Before the race we call them carbs. After the race they become calories. But you are entitled after that amazing PR.

From Dan on Tue, Jun 21, 2011 at 21:24:29 from 24.209.83.20

Doubling down on the pizza- great recovery food I say.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

We have some thunderstorms come through during the night.  I couldn't resist getting out this morning to take advantage of the cooler temps.  6 miles @ 7:50's-7:40s.

 

Thought this was a great video - this is how a tempo run is done! It's a thing of beauty.  As a side note:  Darren Brown is the one who did my gait/running form analysis last year.

http://www.flotrack.org/speaker/1209-Darren-Brown/video/481175-WOW-Rewind-Unseen-2008-Texas-Workout

I have added the hip exercises to the end of all my runs.  I find a chair, a bench, something that I need to clear in order to get my legs up high enough.  I stand in place and go from side to side.  Works great for loosening up those hips.

Kinvara Lime Green II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Wed, Jun 22, 2011 at 17:29:54 from 74.190.130.251

Nice video ... 4 mile tempo at sub 5 pace ... let me get right on that one! I also watched one where they did 10 consecutive 300m hill sprints in 52 seconds!

From SlowJoe on Wed, Jun 22, 2011 at 20:48:37 from 75.109.104.60

I can't relate to that tempo but my hips do get tight, so I might steal that last idea. Thanks for posting that.

From Dan on Wed, Jun 22, 2011 at 23:46:10 from 24.209.83.20

I will bookmark that when I get to Sub 5... :P

From flatlander on Thu, Jun 23, 2011 at 09:29:52 from 198.207.244.102

Thing is, they don't look like they are going that fast on the tempo. Amazing and mysterious. Thanks for posting.

From JG on Thu, Jun 23, 2011 at 10:08:15 from 74.190.130.251

Flat, I think the key to moving so fast & graceful, is to shoot a video, then replay it in fast motion. :)

From derhammer on Thu, Jun 23, 2011 at 10:26:44 from 192.156.110.34

Yeah, I will never have to worry about running that fast, it's cool to watch though. I have never run a tempo run on a track either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

half mile warm up followed by 6 miles towards the high end of my aerobic base pace: 7:59, 7:40, 7:29, 7:41, 7:40, 7:35, .25 @ 7:44.

Kinvaras - Black Miles: 6.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Jun 23, 2011 at 12:04:06 from 67.79.11.242

Looks like your legs are getting back to normal. Good run! (6.75 or 6.25?)

From derhammer on Thu, Jun 23, 2011 at 13:02:58 from 65.67.40.73

thanks, you must have missed the part where it says"half mile warm-up"...

How is your knee coming along?

From I Just Run on Thu, Jun 23, 2011 at 13:15:09 from 67.79.11.242

I don't know about my knee...ya know it some times it feels pretty good and then other times it's sore and achie. Doesn't seem to be a rhyme or reason about how it feels. After a run it gets sore and tight (just the outer surface of the knee, not the joint itself) and then a few hours later it usually feels good. It's always sore right on the specific spot on my kneecap (just like the other knee was). If it is a bone spur that would explain all this. Thanks for asking, I'll keep you posted :-)

From derhammer on Thu, Jun 23, 2011 at 13:30:01 from 65.67.40.73

I get some tightness in my knee once in a while - I sit on my ankles (called seiza position) and that does a really good job of stretching the area around the knee out. Not sure that would help your problem, though. There is a nerve that runs down to just below the knee, too, so don't rule that out. Can you pin-point the pain with your fingers and "dig-in" to it?

From I Just Run on Thu, Jun 23, 2011 at 13:36:04 from 67.79.11.242

Yes that squatting positon streches/hurts the portion of the kneecap. I can pinpoint the pain specifically, it's about the size of the end of my finger.

From derhammer on Thu, Jun 23, 2011 at 14:07:13 from 65.67.40.73

hmmm, sounds more like a nerve issue like i have sometimes. 2 stretches that fixed it for me were the one I mentioned previously, and another where, in a lunge position, I put my knee on the floor and my ankle, behind me, on a sofa so that you get a similar stretch. The goal is to get the knee as close to the base of the sofa as that will increase the stretch. Kinda hard to explain!

From flatlander on Thu, Jun 23, 2011 at 18:21:26 from 198.207.244.102

Good run, David. IJR, really hoping the best for your knee, but I don't have any advice, for once.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Decided to sleep in this morning so I had to go out at lunchtime.  Pretty hot - partly cloudy so I got some occasional relief from the sun.  7:50's average.  

Kinvaras - Yellow Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Fri, Jun 24, 2011 at 16:47:39 from 132.3.53.68

Tough penalty for sleeping in, but I always feel better, running-wise, the more sleep I get.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Drove down to run with the group.  The lowest mileage option was 10.5 miles.  So I ended up running more this week that anticipated.  The last 3-4 miles were not easy.  I figured that would be the case because on most of my runs this week after mile 6 my legs started to feel tired.  Of course, not wanting to run slower doesn't help either.  It was warm and humid but fortunately the was cloud cover and a nice breeze to keep my body somewhat cool.  It really didn't matter at a certain point because once the legs get tired then the body starts working harder, heartbeat and breathing increase, and it gets harder.  I made it though.  Overall pace was 8:02 with the first couple miles 8:30's, and then some 7:50's, 7:40's, and the last 3 back just over 8:00 when I got tired.  Looking forward to a day off tomorrow. 

Kinvara Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sat, Jun 25, 2011 at 18:15:04 from 75.109.104.60

Way to slog through it and get it done. How many weeks after a marathon does it typically take to get you back to normal mileage and feeling like your old self again?

From Dan on Sun, Jun 26, 2011 at 00:34:11 from 24.209.83.20

Good pace so soon after the marathon. I said it before, you are able to recover much faster than me. Nice job.

From I Just Run on Mon, Jun 27, 2011 at 00:21:12 from 71.41.149.142

Great end to the week...Get some rest and get after it again Monday!

From derhammer on Mon, Jun 27, 2011 at 12:59:34 from 192.156.110.34

Thanks, guys.

SJ- not sure, it seems each marathon is unique. I was walking without major soreness on day 3 after the marathon this time around. I am planning on going to workouts again next week. I will wait and see how I feel after this weekend.

I am really not mentally motivated to ramp up the mileage until late August, anyway, when my true marathon training will kick in. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did not feel extremely motivated this morning but managed to get out there anyway.  I ran the out and back with a couple rollers.  Took a while to warm up but hit 7:50's by mile 4.  Completely drenched due to the humdity. 

Kinvara Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Mon, Jun 27, 2011 at 21:09:08 from 24.209.83.20

I am with ya on the humidity - nice run, don't be afraid to take an extra day off, you earned it. Besides your next marathon training is months away!

From derhammer on Tue, Jun 28, 2011 at 13:35:27 from 192.156.110.40

Dan, thanks, unfortunately there is the the rational mind and the runner's mind. The runner's mind usually wins. You know, like running 7 miles in one's living room because of an ice storm. :-)

From Dan on Tue, Jun 28, 2011 at 22:44:36 from 24.209.83.20

HAHAHAHA Oh man, I forgot I did that. Yeah I suppose that runner's mind is a dangerous thing. Well spoken my friend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Nice morning if a bit humid.  Legs felt pretty good today.  I was minding my own business when passed another runner around the end of mile 2.  We were running in the same direction on opposite sides of the road.  Next thing I know I could see him out of my peripheral vision.  I guess he did not getting passed or something.  Well, I don't either so I dropped the pace until I lost him or he turned, or both. I am glad because I did not want to turn this into a tempo. LOL.  So I got a good MGP mile in for the day. :-)  I backed it back down to base pace but it took another mile to slow down enough.

8:35, 7:40, 7:01, 7:20, 7:46, 7:36, 7:33, 7:30.

Kinvara's Lime Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steam8 on Tue, Jun 28, 2011 at 15:14:11 from 166.70.55.77

Ahahaha! We are alike! :)

From I Just Run on Tue, Jun 28, 2011 at 15:35:24 from 67.79.11.242

I think that's why it's better that I run by myself (nobody ever on my roads)! I'd probably blow a gasket or something trying to prove something I shouldn't ...!

From JG on Tue, Jun 28, 2011 at 15:46:27 from 98.66.250.214

That's hilarious ... way to drop 'der hammer'!

From flatlander on Wed, Jun 29, 2011 at 12:55:56 from 198.207.244.102

I hate it when that happens.

From SlowJoe on Wed, Jun 29, 2011 at 13:15:08 from 132.3.53.68

Yep, can't allow someone to re-pass you, you did the right thing.

From I Just Run on Wed, Jun 29, 2011 at 13:21:31 from 67.79.11.242

It's a good thing we all don't run together :-) Oh wait...I'd be so far behind it wouldn't maatter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

This run should be under the category of "do not attempt at home."  I went out a lunchtime - 95 degrees and sunny.  My legs felt good so after a 1/2 mile warm up I dropped the pace a bit to what I have been running in the am.  But around mile 4 the heat started to catch up with me and I was forced to drop the pace.  I was not feeling too great.  I ran the trail loop close to the office.  There was another runner running in the opposite direction so we passed each other twice per loop.  I hope I didn't look as bad as him.  LOL.  I was so hot even the breeze felt cool, and I know that it could have been anything but since it was coming up from the south.

When I got back to the office and took a shower I did not even bother turning on the warm water.  Well, that doesn't make a differnce since even the cold water is warm because of the heat.  It took quite some time for me to get back to normal.

8:30, 7:40, 7:40, 7:35, 7:55, 8:01.

Kinvaras - Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

I decided to go downtown this morning to run with the group for a few miles. The group scheduled run was a progression run. Now, I had no intention of doing that. Just nice and easy I told myself.

I parked at Barton Springs and then ran 1.5 miles to the group. The coach divided everyone into groups depending on pace. I did not want to go out with the fast group because I was not planning to the workout. So I opted for the next group. My plan was to run easy with them and let them take off when they started the tempo part of the run. However, since I had warmed up already I was ready to go but the group started out at a 9:00 pace - so after a bit of talking I took off and got into my normal 7:40's pace. After about a mile and a half there is a part where one comes down from a bridge to get back on the trail. When I hit this part and got to the trail I saw the group behind me had just started to come over the bridge. I knew I was on my own at this point.

I stayed around 7:30 - 7:40 pace for a mile or two and then dropped to MGP for the rest of my run. This was not my intention by my legs felt OK and once I commited to it I had to follow through. Even at MGP pace it was hard in the heat and humidity. There was a point on the run where I wondered how I managed to run this pace for 26 miles. With about a mile to go I caught up to another runner from the group that started a couple minutes ahead of our group. This was a guy who ran a 4:50 mile a few weeks ago and usually cooks me in workouts. So I did not feel too bad anymore knowing that he was struggling too. I pulled him along until the 1 mile bridge where I headed back to the springs and he carried on to the group finish. I cooled down for 1/2 mile and then jumped in the springs for a wonderful cool down.

1.5 @ 8:35, 7:50, 7:30, 7:10, 7:09, 7:08, 7:09, .5 @7:45.

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Jun 30, 2011 at 10:33:39 from 132.3.53.68

Very nice run there. Smart to take advantage when you're feeling good. I laugh about that too, sometimes I finish a run with 1 or 2 MP miles and it wipes me out, yet I did 26 like that one day?

From flatlander on Thu, Jun 30, 2011 at 15:41:17 from 198.207.244.102

Nice run, if I just had Barton Springs life would be pretty much perfect.

From JG on Thu, Jun 30, 2011 at 17:02:46 from 74.190.51.252

Nice run, I am with Joe on that one, especially in the summer ... thank goodness for race day magic ... and that we only have to do it a couple times a year! lol

From Dan on Thu, Jun 30, 2011 at 22:55:08 from 24.209.83.20

I'm with everyone, nice run, I want a Barton Springs and some days I have no idea how I held a pace for 26.2 miles.

From Steam8 on Fri, Jul 01, 2011 at 10:46:44 from 166.70.55.77

Nice run! I love the feel good days!

From I Just Run on Fri, Jul 01, 2011 at 12:41:42 from 166.137.141.78

Good run! Nice solid pace ... and Barton Springs sounds great! I've never swam there before.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Decided to take it easy today - 8:30's across the board.  Found my legs speeding up on occasions and I had to make a conscious effort to slow down.  Came home and stood in the sprinkler that was on.  That felt really good!

Kinvara Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Fri, Jul 01, 2011 at 12:34:57 from 166.137.141.78

Did you feel like you were six again when you played in the sprinkler? :-)

From derhammer on Fri, Jul 01, 2011 at 13:21:00 from 204.10.241.154

Nah, I didn't frolic. I just stood there - boring, I know.

From flatlander on Fri, Jul 01, 2011 at 18:41:31 from 198.207.244.102

I have found it's better to stand in your own sprinkler than somebody else's. People get nervous.

From I Just Run on Fri, Jul 01, 2011 at 19:34:12 from 166.137.143.32

If you're 6 your neighbor doesn't mind :-)

From Dan on Fri, Jul 01, 2011 at 22:14:09 from 24.209.83.20

I have often ran through a neighbors sprinkler... and my kids slip and slide...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Nice morning - warm and humid though.  Met up with the group for a 12 mile run.  I thought I would try and take it easy today but still stay below 8:00 minute pace for the run.  I ran with Richard and then at a water stop we picked up a couple other runners, so it was nice meeting some new people.  Lisa blew past us around mile 1 and I did not feel physically ready to keep up with her.  We ran a lot of long runs together before my Iowa marathon.  I just found out today that her marathon PR is 2:53, so I won't feel bad anymore if she drops me, LOL!  Her goal now if to get to the Olympic qualifiers.   Cool for her!  

At the 9 mile water stop we actually picked Lisa up.  I think she started too fast and slowed a bit. I was ready to head back to the annex and call it a day, but thought I would run with them a bit further and get a full 12 miles in.  We just ran an out and back - the continued on and I turned around.  I got off on the wrong trail and had to double back some, so I ended up with 12.4 miles for the morning.  Maybe next week I will shoot for 14 miles.  I slowed the last couple of miles but managed to pick it up on the last .4 miles.  The heat started to take it's toll, my legs were still a bit tired towards the end but getting stronger.

Got under the outside shower at the annex for a great cool down.  I drank about 20 cone cups of gatorade/water too. 

8:36, 7:57, 7:44, 7:52, 7:46, 7:26, 7:27, 7:14, 7:20, 7:47, 7:46, 7:46, .4 @ 6:57.  Overall pace @ 7:40 for the run. 


Kinvara Lime Green II Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Jul 02, 2011 at 20:18:27 from 173.24.140.194

I'm beginning to think where you run is the running Mecca of Texas. You sure have a lot of options and see a lot of different people!

Hey you need to revise your Profile to BQ'd TWICE!

From flatlander on Sun, Jul 03, 2011 at 01:05:46 from 76.31.26.153

Good job, those are some serious splits in this heat. That is a great group you run with.

From SlowJoe on Sun, Jul 03, 2011 at 10:55:58 from 75.109.104.60

That is a fast running group, for sure. Nice pace. Still trying to figure out the statement, "nice morning - warm and humid though." Oxymoron or a paradox, not sure which.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A tad bit cooler this morning with a nice breeze.

I signed up as a wear tester through our running group.  I am wear testing the new Nike Free 4's, V2.  I picked them up yesterday after our long run.  Today was my first run in them.  I had given up on Nike but I must say that I really like these shoes.  I am sure it helps that I have been in the Kinvara's for while.  

The Nike's are just as light but even more flexible.  There are groves cut into the sole front to back, side to side.  The pictures say everything.  The midfoot landing feels natural.  There is enough cushioning as I could see using this as an everyday trainer.  At the same time the energy return is great.  The cushioning is not mushy at all even thought at first glance it would appear that way.  

Anyway, I am supposed to run in these as much as possible while recording my experiences.  I am looking forward to it.  


 


Nike Free 4 V2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Jul 03, 2011 at 18:41:07 from 173.24.140.194

Wow...I thought you were a photography artist when I first looked at your Blog. Cool perspective picture. It looks like there is already some wear on the sole...? The Mizuno's I had were too mushy and the Brooks Launch I'm currently run in don't have enough arch support. I actually think I liked my original Nike Moto's the best of all these three shoes.

Good run...Oh wait, you didn't say anything about that :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Woke up early and the rest of the family was still sleeping.  I thought I would take advantage of a slow morning and get an early run in.  I ran the hilly route today.  Don't know what I was thinking but I thought it was an 8 mile route but it is really 10.  Oh well, I got in a bit of extra credit.

At about mile 3 the big hill starts.  A cyclist had passed me a couple minutes earlier but I caught and passed him on the hill.  Not sure if he had to stop and walk or not but I did not see him for another mile when he passed me again.  

I am really liking the Nike's so far. I decided to pick it up on the last mile to test the shoes out at a faster pace.  They are very smooth, can barely hear anything during foot strike.  Not sure if they will supplant the Kinvaras though, but time will tell.  

9:15, 8:17, 7:59, 7:53, 7:57, 7:33, 7:47, 7:46, 7:39, 6:27. 

Nike Free 4 V2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Mon, Jul 04, 2011 at 15:20:02 from 24.209.83.20

Nice, good deal on getting to test shoes. Hey if they want me to test some.... :)

From thelimey on Mon, Jul 04, 2011 at 15:44:10 from 66.90.219.170

Nice job sir!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Close to 80 degrees and 80% humidity at 6 am.  Not sure if it was the hills or the shoes, or maybe both, but legs were a bit sore this morning.  Took it easy - 8:05 pace.

Thought this was funny!


Nike Free 4 V2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Jul 05, 2011 at 11:01:00 from 132.3.53.68

I've been on a "strict regimen" of soda for a couple years now, but no wonder I didn't fit in during those awkward pre-teen years...curse my parents for not bottle-feeding me the stuff!

From Dan on Tue, Jul 05, 2011 at 23:28:40 from 24.209.83.20

Love propaganda!

From flatlander on Wed, Jul 06, 2011 at 20:55:35 from 198.207.244.102

Soda Pop Board of America? No wonder the '50s didn't last.

From AZDesertmonsoon on Thu, Jul 07, 2011 at 12:45:16 from 204.17.31.126

How can you argue with a guarantee of lifetime happiness?

From I Just Run on Thu, Jul 07, 2011 at 13:09:26 from 166.137.139.153

There was probably a similar add for cigarettes back in the 50's too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Feel asleep early last night and slept in late this morning.  We to the indoor track at the gym but only had enough time for 5 miles at lunchtime.  7:30's-7:40's.  Followed by a quick but intense core session.

Nike Free 4 V2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.004.008.50

Warm and muggy morning - I parked at Barton Springs and ran to the annex.  I was already dripping when I got there.  The coach said that we were not going to the track but to Zilker park to run on the grass.  Well, that is right next to Barton Springs, so back I went with the group.  At least I got a nice 3 mile warm up!  

We got the Zilker park and did drills.  Today was a 2400 m time trail at race pace.  The coach marked off an 800m loop in a large open filed.  The grass was cut short and the ground was nice and flat.  I had never run fast on grass before so I was a bit worried about twisting my ankle or something but it was no problem in the end.  

I took off right from the start - a bit too fast - 4:50 pace - I paced off a really, really fast runner for the first 400m or so and then slowed a bit.  Halfway through the second lap I could hear foot steps behind me so I picked it up again.  I wasn't going to get passed.  Going into the third lap I laid it down - Garmin says 5:19 pace for the last half mile.  Coaches time was 8:23.  I am certain the grass cost me a few seconds.  Garmin read 1.54 miles and 2400m = 1.4919 miles so it appears we ran further than 2400m.  Garmin says 5:29 pace for the run. According to the calculators that is enough speed for a sub 3 marathon.

Wait, that's not all, now it is time for 10 x 400 m relays with a partner.  One runner runs 400m then the partner takes off while the one that just finished jogs across the field and waits for the partner to come in.  Repeat this 10 times.  Yep, I was worn out after this workout.  Easy 1.5 miles back to the pool.  Jumped in the springs to cool off.  So beautiful with the sun coming up.

2400 m time trial in 8:23, Garmin pace 5:29.

10 x 400 m relay repeats:

1:22, 1:30, 1:27, 1:26, 1:27, 1:26, 1:25, 1:27, 1:30, 1:23

Nike Free 4 V2 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Jul 07, 2011 at 11:00:10 from 132.3.53.68

That is screaming fast. We do the 1.5 mile run as part of our PT test, and I barely broke 9 minutes on a track-like surface. Nice speed today!

From derhammer on Thu, Jul 07, 2011 at 11:42:50 from 192.156.110.34

Thanks, Joe. It must have been the Nike Free's that I am running in. :-)

From SlowJoe on Thu, Jul 07, 2011 at 11:44:08 from 132.3.53.68

Come on, I just got the Kinvaras!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking a day of rest today, but thought I would post this just for IJR:

 

 

Just say this in a local running blog - one of the reasons I got out of the military - too many goofy rules:

Don’t know where you stand on the applicability of "barefoot" shoes, but the US Army is not a big fan. The Army has banned the Vibram FiveFingers shoe, even though its supporters claim the shoe strengthens muscles in the feet and improves their running. But, the Army, issued a statement that read: "Effective immediately, only those shoes that accommodate all fives toes in one compartment are authorized to wear." The shoes, the Army says, "detract from a professional military image." That won’t do much for Vibram sales in Killeen and Waco.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Fri, Jul 08, 2011 at 10:58:07 from 132.3.53.68

I'm gonna get my kids started on Camels right away!

From flatlander on Fri, Jul 08, 2011 at 19:12:28 from 76.31.26.153

So the Army tells you what you can wear when you are not in uniform? Wait, I guess they do at work too.

From Dan on Fri, Jul 08, 2011 at 21:36:43 from 24.209.83.20

Joe-- that is fitting for you Mr Joe Camel.

Nice David, all I know is Vibrams and that movement is not for me. I love light shoes and all, but it is too much for me to wear vibrams.

From I Just Run on Fri, Jul 08, 2011 at 22:31:50 from 166.137.143.197

I knew there was the same propaganda about cigarettes. Thanks D for sharing.

Good 0 miles today, I should probably take a day off :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Seemed really steamy out there.  I choose not to go down to the group this morning as I had an 8 am appointment at a kettle ball gym.  I picked up a Groupon for 8 sessions plus an intro session to go over all of the exercises.  This morning was the intro.  Nothing like running 14 miles in sweltering conditions and then going for another hour working out with ropes, core, kettleballs, etc.  I thought it would be an intro but it turned into quite a workout as well. It was good though as it is time to get back to full body conditioning.  I kinda took a break since the marathon.

 Anyway, the run today wasn't great.  Sometimes it's just a matter of getting through a run and that's what I felt like today.  I was done with 40oz of water by mile 10 and stopped at a faucet to fill up a couple of my bottles.  At least I was able to hold on and not slow at the end.  I was glad to be done. 

9:06, 8:15, 8:05, 7:57, 7:50, 7:39, 7:58, 7:54, 7:43, 7:39, 7:35, 7:44, 7:37, 7:29.

Kinvaras - Yellow Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Up early this morning.  Another hot one.  I felt better than yesterday even with some sore muscles from yesterday's kettleball workout session.  Aerobic base miles.  19:14, 8:11, 7:52, 7:48, 7:43, 7:44, 7:35, 7:23.

Nike Free 4 V2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

This heat is wearing on me.  I wondered during today's run whether or not I would rather run in this or 20 degrees and a wind chill.  I remember some pretty cold runs during the winter though it seems a long, long time ago.  I think I would still rather run in these conditions even though it's tough.  

8 miles at around 8:00 pace.

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Mon, Jul 11, 2011 at 15:35:44 from 98.66.252.84

Those are cool thoughts on a hot run! :) Good job in the heat, I think I prefer 20 degrees, but have come to the conclusion I can handle 8 miles in this stuff, but when it gets longer my misery hits a new level! I have wimped out and opted to keep it in single digits ... but that is still about a 95% improvement for me over last summer!

From flatlander on Tue, Jul 12, 2011 at 09:29:13 from 76.31.26.153

Slow down, man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

I decided I needed a change of senery so I ventured down to Town Lake trail. The neighborhood routes are getting a bit boring. Besides, I felt like jumping in Barton Springs after the run. I parked at Barton Springs pool. It was 5:40 am and already 80 degrees. I thought I would run a progressive run of some type. I ran a mile warm up and then started to drop the pace. My legs are still a bit sore from Saturday's core workout and that scares me a bit - it wasn't that hard and it has been 3 days already. Oh well. I was feeling pretty good and figured I would drop to around a 7 minute mile or a bit lower for the last mile. At around mile 5 low and behold I see Lisa and another runner coming up the trail behind me. Oh boy, I thought, here we go. I knew this would be a good chance to drop the pace and why not, it is easier to run with or try to hang with someone rather than attempt this alone. They finally passed me and I decided to hang with them for a couple miles. It got the heart working, that is for sure. With a mile to go I stopped to grab a drink and slow it down a bit. Lisa had faded a bit but passed me here and I wished here good luck. Time for a mile cool down back to the pool. Nice cool down in Barton Springs pool to finish. 8:54, 7:50, 7:37, 7:35, 7:22, 6:30, 6:31, 7:43.

Workout #2:  Did the one hour core/kettle ball workout for the first time.  Challenging to say the least.  They had us doing crazy stuff like sets of jumping rope with a 2" rope - it must have weight at least 6-7 pounds.   Pistol squats, hang cleans, burpees, kettle ball swings, squats, I can say I have never worked out that hard for a solid 60 minutes before.  I am sure to be nice and sore for the next few days.  I would like to be able to do this twice a week for 4 weeks or so.  I want to get my body stronger in order to prepare for the rigors of fall marathon training.

Nike Free 4 V2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Jul 12, 2011 at 13:05:16 from 67.79.11.242

I think you should be able to log more of these miles to something other than "easy"! I think we should be able to adjust based on temperature and humidity :-)

From flatlander on Tue, Jul 12, 2011 at 14:48:43 from 198.207.244.102

Good run, always fun when somebody shows up and you get to air it out a little. If that doesn't cure your sore legs don't know what will.

From Steam8 on Wed, Jul 13, 2011 at 10:51:09 from 166.70.55.77

I love the core kettleball, burpees, squats....are you doing Crossfit? That is what it is called here. I did it for a couple of months and always had a hard time walking for days after each workout! They are killer and super fun!

From derhammer on Wed, Jul 13, 2011 at 11:12:18 from 192.156.110.33

I think it is very similar to Crossfit but focuses more on kettleballs. It's called Punch Gym - they have a couple locations here in Austin. The website shows some of what they have us doing. I was dead tired last night from running in the am and then this class - I fell asleep at 9:30 and did not wake up until almost 7 am!

http://punchgym.com/

From Steam8 on Wed, Jul 13, 2011 at 11:14:20 from 166.70.55.77

Hahaa! My legs and arms are always so stiff that I can hardly move without being in extreme pain! ha! I love it! It is almost as addictive as running! :)

From SlowJoe on Wed, Jul 13, 2011 at 14:30:24 from 70.183.217.4

Anytime you can get a couple fast miles like that in July is a nice bonus. I do believe that crosstraining helps a lot too, although I hate it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Sunny and a cool 96 degrees.  Again I choose to sleep in this morning so out for a day time run.  Really tried to keep it in the recovery zone - 8:29 overall pace including a slow warm up mile.  Legs are sore from yesterday, well, everything is sore from yesterday.  

Kinvaras - Black Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, Jul 13, 2011 at 15:40:02 from 198.207.244.102

Any distance at 96F is insane.

From derhammer on Wed, Jul 13, 2011 at 18:28:45 from 192.156.110.33

You're probably right, Flat. I tried to follow your previous advice to run slower.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.003.300.008.00

79 degrees and humid at 5:30 am.  Parked at Barton Springs and then ran 1.5 miles to the group and then ran with the group for another easy 2 miles.  Legs were still sore from Tuesday's core workout so I took the warm-up miles very slowly. Once we hit the other side of the trail we started our workout of 2 min hard effort with 1 min easy. I ran with the lead group for most of the run by they broke away with about a mile and a half to go.  The others that I ran with faded, too, but more so and I ended up running alone.  I was able to push it the last couple and even added another at the end of my half mile cool down to finish strong.  We ran the 1 minute easy portion way to fast - 7:40 - 7:20's - these should be much slower, especially in today's heat, and we ran the fast portions in the range of 6:10-6:30 pace.  I got 10 of those in for a total distance of 3.31 fast miles.  Ran in the Nike Free's again - still like them.

Did a canonball into Barton Springs to cool down afterward. 

Nike Free 4 V2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Jul 14, 2011 at 13:09:25 from 67.79.11.242

Good strong run!

I'm afraid if I jumped into Barton Springs, after one of my runs lately, that I would go into shock from the temperature change :-(

From flatlander on Thu, Jul 14, 2011 at 23:13:00 from 76.31.26.153

Stop torturing me with those Barton Springs reports. Nice run, though, in fact very nice. 10 of those? Amazing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in again so 6 miles on the indoor track at around 8:30 pace. 

Nike Free 4 V2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Fri, Jul 15, 2011 at 20:50:12 from 24.209.83.20

Enjoy the sleeping in- good to listen to the body.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Parked the car at 5:50 am and it was 81 degrees already.  Not sure what the humidity was but it was high.  I got to the group just in time for the coach to say get moving, so out the door everyone went.  I hooked up with Lisa for the first mile or so and then we got passed by Desiree Ficker - she's kind of a local celeb in the Austin area - a professional tri athlete and finished 8th overall in the women's division at the NYC marathon a couple years ago.  Anyway, she runs with our group once in a while.  We kept up with her for a bit and then she took off and Lisa went with her.  I figured we would pass Lisa again as she was running too fast and that was the case.  I think we passed her at around mile 5 or 6.  Desiree is running an Ironman next week in Frankfurt and we all wished her luck when she broke off from the group at a water stop.   

Today's run went so much better than last week.  We pushed the pace and I managed to stick with it for the whole run.  At one point I wanted to go for 16 miles but at the pace I ran I decided 14 was sufficient.  Not sure how to record these miles because they are faster than my easy pace but not quite my MGP pace of 6:50.

Not quite 60 miles this week but getting there - been taking a slow approach to building back the mileage. 

8:19. 7:40, 7:26, 7:20, 7:05, 7:13, 7:18, 7:09, 7:08, 7:04, 6:56, 7:08, 7:13, 7:08.  Followed by 4 x 50m strides. Overall pace of 7:18.

Kinvara Lime Green II Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Sat, Jul 16, 2011 at 22:04:14 from 24.209.83.20

Heck of a run David, well done.

From I Just Run on Sun, Jul 17, 2011 at 00:49:31 from 71.41.149.142

I agree with Dan...Another great run, and with celebrities to boot!...Show Off...! :-) I've started calling those in between miles AMP Miles (Almost Marathon Pace).

From SlowJoe on Sun, Jul 17, 2011 at 10:12:17 from 66.137.82.63

That is a great run for July (actually it's a great run anytime). Lookin' good...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 recovery pace miles around the neighborhood.  Legs feel a bit sore from yesterday.  

Kinvaras - Black Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Met Kevin and we went for an easy run in his neighborhood.  Around mile 3 my left calf flared up - not sure where that came from.  I made it back OK but looks like I need to take a day or two off and not risk anything at this point.

Kinvaras - Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Mon, Jul 18, 2011 at 14:18:24 from 198.207.244.102

Good call on that. Hopefully it's nothing.

From I Just Run on Mon, Jul 18, 2011 at 16:57:22 from 67.79.11.242

Drats...my injuries seem to happen on easy runs too. Hopefully it won't hold you back very long!

From Dan on Mon, Jul 18, 2011 at 23:31:37 from 24.209.83.20

Smart move, you really have made some incredible strides with your running- no sense it taking a risk.

From thelimey on Tue, Jul 19, 2011 at 09:45:46 from 198.214.96.242

Hope you're on the mend ;o)

From SlowJoe on Tue, Jul 19, 2011 at 10:38:46 from 132.3.53.68

Agree with Dan and Flat, good call, and hope you are ready to go later this week.

From derhammer on Tue, Jul 19, 2011 at 17:59:11 from 192.156.110.33

Thanks, guys, it's just my body telling me to take a break once in a while. I should have taken Sunday or Monday off completely.

Oh well, it is much better already today and I should be back on the road by Thursday or Friday.

From JG on Thu, Jul 21, 2011 at 13:22:30 from 71.57.246.108

Hope your calf is healing up! I ran 4 yesterday & today, & both my calves are screaming at me for what I did to them Saturday. Not an injury, but I guess a calling for an extended recovery! Oh well, don't really want to run more than 4 in this heat anyway!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

I tried this morning - I was good until about mile 1 then decided it was not worth it to push.  Was covered in sweat - can't say I miss running in this heat.

 

PM:  60 minutes of cross training @ Punch Gym.  We did a plethora of fun stuff.  I am sure I will be sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I went to an Airrosti doc yesterday afternoon.  I have a minor strain where the achilles tendon and calf muscle meet.  It is possible that I have a small tear as well.  He worked on it for quite some time followed by some foam roller and stretching.  It felt much better.  I am supposed to run 2 miles one day, 3 the next, 4 the next, and then 5, working my way back up to 7 or so.  He was quite confident this won't take long to get over.  Fortunately, I am not training for anything yet and I go on vacation soon, so if it had to happen now is the time.  Anyway, I ran 2.5 this morning and it felt pretty good actually, much better than yesterday. 

These guys are what got me through my Steamtown marathon when I did not think I could even run it.  So all of you Texas runners, if it ever comes to it, I would unequivocally recommend these guys.  I don't know how they do it but it works!  http://www.airrosti.com/index.php

PM- 60 minutes/6 miles on the elliptical machine.   


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Fri, Jul 22, 2011 at 11:27:57 from 67.79.11.242

Good to hear your back and easing into it. It doesn't sound too serious so I know you'll be back to 100% soon :-)

From JG on Fri, Jul 22, 2011 at 12:53:44 from 71.57.246.108

Glad you got to the doctor, and that is pretty good news from him, achilles issues can be lingering, so just ease back into it like he said. Hope it heals up quickly!

From SlowJoe on Fri, Jul 22, 2011 at 13:49:13 from 132.3.53.68

Glad to see the positive outlook from the doctor, and you're right, at least the timing is good.

From Dan on Sat, Jul 23, 2011 at 00:03:07 from 24.209.83.20

Agreed... It is a good thing you have found someone you trust. I need a sports medicine doc up here. Where is vaca at?

From derhammer on Sat, Jul 23, 2011 at 12:12:37 from 70.113.125.159

Dan, my wife is a Dutch national so we will be going back to visit her Dad in Holland. The family is leaving next week and I follow the week after for 16 days. Current weather over there is lows in the low 50's and highs in the 60's. I hope to be fully recovered by then to take advantage of those conditions!!

From flatlander on Sat, Jul 23, 2011 at 18:17:38 from 76.31.26.153

Holland is very flat I believe, good choice! Glad your injury appears to be short-lived, have to check out those doctors.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept in since I had no place to rush to this morning.  Went out for 4.5 miles @ 9:00 pace.  Calf a bit sore but so much better than 2 days ago when I couldn't run 1 mile.  I felt nothing at all walking around yesterday afternoon/evening.  Probably go for 5 miles tomorrow.

I came home and took the car to get it inspected.  The inspection place just happens to be next to the gym (great planning on my part ;-)) so I checked the car in and walked over to the gym.  50 minutes on the elliptical - 5.5 miles - over 6500 strides - @ moderate effort.  

Kinvara Lime Green II Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, Jul 24, 2011 at 10:25:29 from 74.196.65.182

Nice efficient use of time. Good to see the calf is improving, looks like you are on the mend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Met Dan at Barton Springs pool and ran the Lake Austin trail.  Could have run a couple more but decided not to push anything.  Calf feels really good - cross training tomorrow and then run Tuesday morning.  I think I will probably cancel my follow up appointment with the Dr. on Thursday at this rate.  Jumped in the Springs to cool down after the run.   

As a side note, we met some friends yesterday afternoon and sat out on the shaded patio at Shady Grove.  When we went back to the car and got in the outside temp read 113 degrees!!!!! And the car was parked under some trees.  When we drove down the street and got some air flow the temp dropped to 108!  Can't wait to get to Holland. 

Kinvara Lime Green II Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Jul 25, 2011 at 10:22:38 from 67.79.11.242

I worked out in this heat all day Saturday and part of the day Sunday. It's hot!!! Glad you calf is doing better. Holland sounds great, I'm sure you've been there several times before?

From flatlander on Mon, Jul 25, 2011 at 11:05:26 from 198.207.244.102

Smart move on cutting it short, you will not miss a few extra miles. When is Holland? That sounds fun.

From derhammer on Mon, Jul 25, 2011 at 12:03:53 from 192.156.110.33

Hey guys, my family leaves this Thursday and I go the following week. We will be in the south and it is actually quite hilly there. All of the flat land is north.

From Dan on Mon, Jul 25, 2011 at 23:03:20 from 24.209.83.20

What are the odds you can take me to Holland? :)

From JG on Wed, Jul 27, 2011 at 17:18:27 from 71.57.246.108

Hope your calf is not playing havoc with you!

From derhammer on Wed, Jul 27, 2011 at 20:28:12 from 70.113.125.159

JG - thanks for checking in, I have been lying low. Decided to take a couple full days off instead of pushing and risking it.

From JG on Thu, Jul 28, 2011 at 10:48:32 from 71.57.246.108

Probably wise, that is what I was hoping!

From derhammer on Thu, Jul 28, 2011 at 11:55:20 from 192.156.110.34

The time off has been nice actually, for my mind as well as my body. I have not taken any significant time off in the past couple years. Anyway, taking a week off now will have zero negative impact on my marathon in December. :-)

From SlowJoe on Thu, Jul 28, 2011 at 15:09:16 from 75.109.104.60

I do like how a few days off resets all the little aches and pains, but it plays havoc with the mind. Enjoy the trip and the cool air.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

am - 60 minutes core kettleball workout.

Went out for a 2 mile run on the trail around work.  Unfortunately, there are some rocky areas and places with several inches of mulch.  I re-aggravated the Achilles area.  Probably running somewhere along here where I could have put too much stress on it.

Taking a couple full days off from anything.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went to the Doc and he told me I definitely tweaked it again on Monday.  It is one small area to the right and on the inside of the Achilles.  He suggested that I keep running albeit slowly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

am - 2 easy miles that went well.  Unfortunately, I was almost home and stepped to the side when a truck was about to pull out of a driveway.  A small misstep is all it took to start hurting again.  Although I think I can run, it is way too risky.  Looks like I will stop running all together until it is completely healed.

55 minutes and 6.25 miles on the elliptical - 8,000 strides - I have found I get an equal workout to an easy run.  I put my heels on the back edge of the footwell and get a really good push, very similar to running.  I am going to mark my miles down so I can at least keep track of this training.  I consider it base mileage.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Mon, Aug 01, 2011 at 16:19:37 from 204.134.132.225

I hope you recovery quickly from the injury and get fully healed.

From Dan on Mon, Aug 01, 2011 at 23:28:33 from 24.209.83.20

David, sorry to hear this. Good call on the healing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

60 minutes and 6.5 miles on the elliptical - HR 140's - moderate effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

60 minutes, 6.5 miles on the elliptical HR in 140's, followed by weight/core workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

60 minutes, 6.75 miles on the elliptical - 8,800 strides - HR 150's.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Mon, Aug 01, 2011 at 22:20:49 from 71.57.246.108

Have a great trip ... good job allowing that achilles some recovery time .. and getting some cardio in!

From Dan on Mon, Aug 01, 2011 at 23:31:48 from 24.209.83.20

That's quite the workout on the elliptical or death machine as I lovingly call it.

From flatlander on Thu, Aug 04, 2011 at 13:27:44 from 198.207.244.102

Nice mental toughness on the elliptical. Hope all is going well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Another go on the elliptical - 6.5 miles.  Fun, fun, fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles on the elliptical.  I am actually getting used to this.  Tomorrow I leave for Europe, Friday will be a lost day from Jet lag, I think I will try an easy run on Saturday and see how it goes.  Not 100% but very close.  I think it was 70 degrees there today.  It will be nice to see the family again, though I must admit the week off was nice and stressfree. :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Thu, Aug 04, 2011 at 23:20:13 from 24.209.83.20

Have a great and safe trip!!

From I Just Run on Thu, Aug 04, 2011 at 23:34:18 from 166.137.143.33

Do you have room in your suitcase for me?

From SlowJoe on Fri, Aug 05, 2011 at 11:39:08 from 132.3.53.68

Enjoy the trip and the nice temps, hope you get in some good running. Maybe a tempo run through the red-light district in Amsterdam? Maybe not.

From flatlander on Fri, Aug 05, 2011 at 14:16:16 from 76.31.26.153

Joe, red light means stop. I don't think he can run fast through there. Safe trip David.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

50 degrees and overcast at 6 am.  It was already quite bright outside.  I am glad I had the patience to wait this long before attempting to run.  This morning went off with out a hitch and I have zero pain at I type this.  Hopefully, I am over the injury.  I even brought my super-cushy-high-heel Nike Vomero's with me.  I have not worn them for months but figured it would not hurt to run the first few runs in them just in case.  I have worn them in the past to get through injuries and it worked.

I grabbed the Garmin my wife had been using.  This was a mistake because the battery was gone after a mile and half.  I figured I put in a good 4.5 - 5 miles @ recovery pace.  If all feels good the rest of the day I will go out for another 5 tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Aug 07, 2011 at 06:16:41 from 166.137.141.7

Obviously you're not in Texas...lucky you!

From JG on Sun, Aug 07, 2011 at 12:50:19 from 71.57.246.108

Glad things were feeling better, a rest period was good for you! Enjoy the cooler temps & scenery across the pond!

From SlowJoe on Sun, Aug 07, 2011 at 18:53:41 from 75.109.104.60

Glad you are feeling injury-free, but we still all hate you for the 50 degrees.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Chilly 56 degrees and windy - sorry guys. :-)  

I ran 4 miles with my wife on some local trails.  I haven't run such an easy pace in a long, long time, but it was good for my Achilles. And I pushed her to 4 miles which she has never done, so it was good for her, too. I actually had some running soreness from yesterday which is odd.  It has not been that long since I ran last.  Anyway, things are feeling pretty good so I plan on running 4-5 miles easy this week and see how it goes.  I would like to be at a place where I can start training when I get back to the U.S.

 


Kinvara Lime Green II Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Aug 08, 2011 at 18:18:05 from 67.79.11.242

If I was really running I would be giving you a hard time about the 56 degree comment, but since I'm not I'm really happy for you :-)

From Dan on Mon, Aug 08, 2011 at 23:21:19 from 24.209.83.20

Nice temps David and way to run with the wife, I am glad you are on your trip. If I have learned anything about you, it is that you will be more than ready when you get back to the states.

From Steam8 on Tue, Aug 09, 2011 at 03:20:39 from 166.70.55.77

Where are you? Sounds like great, cool weather! How fun that your wife got out for a run with you. I have only been able to coax my hub into running with me a couple of times and he was so mad about it that I never ask him anymore! ha!

Are you nursing an injury?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Solid 7 miles this morning with zero pain.  A comfortable 8:30 pace on a flat manicured path around a couple of small ponds.  1 lap was close to a mile.  Windy and chilly - low 50's.  I had to break out a regular running shirt.   Feel very close to back to normal.  

We walked around a big Dutch amusement park for 8 hours today and no lingering soreness, either.  My wife is hopeful that this will solve my moodiness.  I must say I was in a very good mood today.  LOL.

Kinvara Lime Green II Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Thu, Aug 11, 2011 at 10:15:36 from 71.57.246.108

I can see where 50 degrees, a Dutch amusement park, and no running pains would produce a good mood! :)

From SlowJoe on Thu, Aug 11, 2011 at 18:46:03 from 75.109.104.60

Glad to hear everything is going so well. Wow, you really bundled up today in the cold...a shirt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another cool morning - ran 4 miles through some paths/trails and then hit the road for another 4.  I am quite sure the injury is gone.  I pushed the pace the last 2 miles to 7:40's and felt very good.  Overall pace for the run 8:24.  

Kinvara Lime Green II Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Fri, Aug 12, 2011 at 20:28:20 from 24.209.83.20

Glad the injury has cleared up!

From Steam8 on Fri, Aug 12, 2011 at 22:14:11 from 166.70.55.77

Nice run. Glad the injury has healed up! I love running half trail half road!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Great morning - overcast and 62 degrees.  Went out on some country roads this morning and through a couple small villages.  I actually saw another runner this morning.  He looked at me with a look of surprise, too.  There are joggers around but runners are rare.  Well, you know how to tell the difference.

I ran just over 7 miles with the last 4 in 7:40's range.  Overall pace for the run was 8:00.  I will probably take tomorrow off since I don't want to push the mileage to high or too fast the first week back.

Kinvara Lime Green II Miles: 7.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Sat, Aug 13, 2011 at 22:55:21 from 24.209.83.20

It's funny, I was trying to explain the difference to a non-runner the other day- FAIL. You are correct, we can just tell. Nice come back week! You already signed up for CIM?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles through the Dutch countryside in the rain.  I didn't mind, though.  It was a light misty type of rain until the very end of the run when it decided to come down a bit harder.

Overall pace was 7:40 with a couple sub 7:00 miles for the last 2.  My achilles held up quite well though I can feel a bit of soreness now.  I think some stretching is all I need.  

The pace felt good and comfortable - at one point I thought I was plodding along at 8:00 plus pace and I looked at my watch and it read 7:30 pace. 

Kinvara Green Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, Aug 14, 2011 at 15:13:22 from 75.109.104.60

Sounds like you're just about back to your old self, good to see. Nice run today.

From flatlander on Sun, Aug 14, 2011 at 23:45:40 from 76.31.26.153

Glad everything is looking up for you. Hope the rest of your vacation goes well.

From I Just Run on Mon, Aug 15, 2011 at 10:30:28 from 67.79.11.242

I bet you're having a really good time....! Can you post a picture of the countryside?

From thelimey on Tue, Aug 16, 2011 at 11:09:28 from 198.214.96.242

Looking good sir. Hope to see you soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

We drove down last night to Germany to visit friends.  We are in a small village in the German wine country.  Gorgeous views.  I went for a run today through the vineyards overlooking a valley.  I followed the access roads, some grass covered, for 3 miles and then turned back.  I could hear the church bells from the village below as they announced 10 o'clock.  Pretty cool. :-)  8:10 overall pace.

Kinvara Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles this morning in the German wine country.  Last few in the 7:40's.  Nice run. Snapshot of the where I ran:


Kinvara Lime Green II Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Wed, Aug 17, 2011 at 10:45:25 from 132.3.53.68

Wow, rest assured we are all jealous. That is quite a cool vacation, and glad you are starting to get back into form again with your running.

From flatlander on Wed, Aug 17, 2011 at 13:28:26 from 198.207.244.102

A picture is worth a thousand words, very cool spot.

From I Just Run on Thu, Aug 18, 2011 at 00:17:43 from 71.41.149.142

Ahhhh... I think I'm dreaming! You must be in Paradise, I don't think I can remember seeing so much green... :-)

Thanks for sharing.

From derhammer on Thu, Aug 18, 2011 at 01:30:38 from 87.209.226.170

Thanks, guys. I come back Saturday but I don't want to leave. :-)

From Steam8 on Thu, Aug 18, 2011 at 01:50:50 from 166.70.55.77

What a run! I love it when you have new and incredibly beautiful scenery to look at. I've never been to Germany, but I have German blood running through my veins courtesy of my mothers ancestors. I wish I could visit!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

Getting some summer weather here in Holland.  Temp was around 70 - 72 this morning.  Decided to run a progressive type run this morning.  It went fine until the last mile which was a struggle.  Oh where, oh where, did my V02Max go? :-)

8:16, 7:52, 7:40, 7:37, 7:23, 7:15, 7:06, 7:11, 6:35, 6:20.  

Overall AP 7:20.

Kinvara Lime Green II Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Thu, Aug 18, 2011 at 11:29:20 from 71.92.34.153

Nice run David ... I always struggle on a 6:20 mile, unless it is downhill! lol

From I Just Run on Fri, Aug 19, 2011 at 10:09:24 from 67.79.11.242

Ha ha...I was wondering about my VO2Max at the end of my whopping 2 mile run today...!

From SlowJoe on Fri, Aug 19, 2011 at 10:59:07 from 132.3.53.68

Yeah, sorry you had to "struggle" your way to a 6:20! Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Thunderstorms last night cooled things off - 65 degrees with a nice cool wind.  7.5 recovery miles:  8:30's.

Kinvara Lime Green II Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Fri, Aug 19, 2011 at 15:40:07 from 72.49.112.127

Nice recovery and nice weather :)

From flatlander on Fri, Aug 19, 2011 at 18:30:35 from 198.207.244.102

Holland looks like my kind of place to run, flat and a little cooler. I'm guessing they can run most of the winter there too, but maybe too cold?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.500.000.009.50

Back in Texas after a lovely 20 hour trip.  We got in last night around 10pm.  I slept OK until 5 am though I woke up quite a few times.  Met Dan this morning at Barton Springs pool for the 8 mile loop.  I got there a bit early and did 1.5 miles warm up.  It was nice to catch up with Dan but I can do without the heat.  It will be fun acclimating again.  Dropped the pace on the last 1.5 miles to 6:45 pace.  Jumped in the springs afterwards for a nice cool down.  Overall pace for the run was 8:04. 

Kinvara Lime Green II Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From thelimey on Sun, Aug 21, 2011 at 12:22:37 from 66.90.219.170

He's back!!!! Looking forward to seeing you on the trail soon.

From Dan on Sun, Aug 21, 2011 at 23:37:22 from 24.209.83.20

Welcome home :)

From SlowJoe on Mon, Aug 22, 2011 at 10:47:03 from 132.3.41.68

Welcome back to TX. Still no end in sight to the heat-madness...maybe next month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy run this morning with Kevin.  It was nice to catch up on things.  Temps were not too bad.  7:55 overall pace with some 7:30's-7:40s for the last few miles.

Kinvara Lime Green II Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Aug 22, 2011 at 18:21:02 from 67.79.11.242

Welcome back to Texas...!

Looks like you're right back in the groove, nice running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

This morning's run turned into a train wreck.  Started off strong and took the hilly route out and I was going strong until mile 6 when my heart rate started to get a bit out of control.  I think the hills and quick pace did me in for the rest of the run.  My legs were hurting and I was not feeling good.  I am still suffering a bit from jet lag - woke up again at 3:30 am.  I tried to go back to sleep and I think I did but it was not good sleep.  Oh well, chalk it up to the heat, being tired, and lack of good nutrition last evening.   

Overall average pace: 7:50 with slow warm up mile and a bit of fade at the end.

Kinvara Lime Green II Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Tue, Aug 23, 2011 at 23:31:42 from 76.31.26.153

Jet lag (or really just too much time on an airplane) seems to take more out of me than anything. You'll be back in the groove within 48 hours though. Welcome back.

From I Just Run on Wed, Aug 24, 2011 at 11:04:10 from 67.79.11.242

I did the same thing this morning...Woke up at 4 and started thinking about all the things that I couldn't control or that didn't matter. I agree with Flat, you'll be back on track very quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice run this morning - 7:50's-7:40's.  

I stopped for a quick drink at an office building.  They have a hose out front.  Anyway, the water in the hose was cooler that what came out the main pipe in the ground.  Goes to show how warm the ground is around here.  Nothing like drinking warm water. 

Kinvara Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Wed, Aug 24, 2011 at 18:37:10 from 24.209.83.20

Getting acclimated to home running I see, nice.

From SlowJoe on Thu, Aug 25, 2011 at 10:05:01 from 132.3.53.68

Yeah I tried to take an ice bath the other day after a long run and the "cold" tap water was so warm that even with all the ice I dumped in it was pretty worthless.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

Felt much better this morning so by mile 2 I decided to run a progressive run.  Not for sure but it felt less humid this morning.  Maybe it's wishful thinking or I am adjusting to the heat again.  Stopped at mile 5 for a quick drink of water and the last couple miles were a struggle.  

Overall AP 7:24

8:56, 8:03, 7:39, 7:26, 7:11, 7:00, 6:47, 6:35.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steam8 on Thu, Aug 25, 2011 at 21:18:02 from 166.70.55.77

Couldn't have been much of a struggle those last couple miles if you were able to run at that pace! nice!!

From I Just Run on Fri, Aug 26, 2011 at 11:10:04 from 67.79.11.242

I can see you're reeling it back in... :0

From SlowJoe on Fri, Aug 26, 2011 at 11:14:08 from 132.3.53.68

I think you're starting to adjust back a little. It's still miserable out there. But, excellent finish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

Warm and humid morning - nothing new on that front.  Struck out with the group today for 16 miles.  I had decided to go without carbs until late in the run.  I think I had a GU around mile 12 but that was probably too little too late to sustain the pace we were running at. The group I was with dropped the hammer and started running 6:30's.  I backed off and by mile 14 I was over heating and not feeling that great - basically a classic bonk.  But that's OK since my intent was to train the body to use its fat stores for energy.  The last 2 miles felt very lousy.  I waited for Kevin - who was behind us - at the water stop at mile 14 and we took it easy to finish the run.  Overall pretty happy considering the conditions and any lack of a quality long run in the last several weeks.

8:28, 8:12, 7:39, 7:35, 7:25, 7:32, 7:16, 7:11, 7:07, 6:57, 6:43, 6:44, 6:48, 7:20, 8:15, 7:50.

Overall pace 7:25.

Kinvara Green Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Sat, Aug 27, 2011 at 19:52:37 from 24.209.83.20

Sounds like you got what you wanted out of the run so that is a plus. After I run this marathon in 3 weeks and rest some I'd like to take a look at the training 'program' you have been using. You made some serious strides in the past year.

From SlowJoe on Sat, Aug 27, 2011 at 20:01:25 from 75.109.104.60

Should be interesting to see what you can pull off when it cools down. Wouldn't worry about the bonk at this point...

From flatlander on Mon, Aug 29, 2011 at 00:37:23 from 75.196.231.56

Good run, welcome back to Texas. I agree with Joe, this has been a fantastic running year for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Met Dan at BS pool at 6:30 am.  Ran a mile on the trail prior and then did the 8 mile loop followed by a dip in the pool.  Glorious morning - warm but low humidity.  

Kinvara Green Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Aug 29, 2011 at 11:02:15 from 67.79.11.242

I like "Glorious" ...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy - legs a bit sore from the last couple of days.  8:04 overall pace.

Kinvara Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

Strange am weather wise - it was 81 when I started but 77 by the time I finished and noticeably cooler.  Accuweather.com has next Tuesday's low at 60 degrees!  I will believe when I feel it.  It appears the high pressure is going to break up this weekend.

Anyway, I parked at Barton Springs and then ran to RunTex where the group was just leaving.  Ran back with them to Zilker park.  We ran 5 x 2000m repeats around the park on the road.  The first one was a "warm-up" repeat just to get the legs moving and to feel the pace.  I jumped in with the lead group.  Most fell back by the third repeat so that tells me they were running too fast at the beginning.  I ran 4 repeats and told myself I would run a 1000m instead of a full 2000.  My legs were tired.  But at around the 1000m mark I heard footsteps by another runner who was not in our group but was trying to push it for the last repeat.  At that point I decided to keep going and not let her pass me.  It worked out for both of us - I ran the whole 2000 and she ran faster than she would have.

One mile cool down on the grass.  The repeats were a bit short of 2000m.

2000m (1.23m) in 8:04  (6:38 pace)

2000m in 7:26 (6:03 pace)

2000m in 7:28 (6:05 pace)

2000m in 7:28 (6:05 pace)

2000m in 7:25 (6:04 pace)


Kinvaras - Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Aug 30, 2011 at 11:07:26 from 132.3.53.68

Those are great paces for 2k. You definitely did the right thing not letting her pass you. What kind of recovery do y'all do for a 2000?

From JG on Tue, Aug 30, 2011 at 17:55:02 from 24.197.155.28

Great workout! I will have to try that one ... when it gets cooler!

From I Just Run on Wed, Aug 31, 2011 at 11:38:10 from 67.79.11.242

Nothing like a little competition (especially a girl) to keep you pushing it :-)

From derhammer on Wed, Aug 31, 2011 at 12:21:41 from 192.156.110.34

SJ - repeats of 1 mile or longer we do a 2 minute recovery. Especially in the heat we use the time to walk a bit and get a drink and then start again.

IJR - yes, indeed!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles at 8:30 pace.

Kinvaras - Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steam8 on Wed, Aug 31, 2011 at 19:41:03 from 166.70.55.77

I can't imagine running recovery miles that fast. So glad you are in good shape and pumping out the miles right now! :) loved the quote!

From Dan on Wed, Aug 31, 2011 at 20:58:31 from 24.209.83.20

Great workout yesterday, good recovery

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.051.000.002.709.75

Ran 2.5 miles warm-up and then met up with the group.  We did the 7 mile loop with 2 miles easy followed by 16 x 1 minute fast alternating with 1 minute easy.  I was dying by 12 or so - I could run the fast ones ok but when I slowed down it was a struggle to keep moving.  I finished the last mile at a pretty good pace so in retrospect I probably could have been a bit mentally stronger.

4.35 easy followed by 15 x 1 minute fast and 1 minute easy in between.  Only recording the fast minutes:.

.16 @ 6:17 pace, .15 @ 6:30 pace, .16 @ 6:40 pace, .18 @ 6:12 pace, .18 @ 5:45 pace,.17 @ 6:06 pace, .17 @ 5:40 pace, .18 @ 5:44 pace, .18 @ 5:52 pace, .15 @ 6:10 pace, .17 @ 6:10 pace, .17 @ 5:59 pace, .16 @ 6:12 pace, .17 @ 6:20 pace, .17 @ 6:10 pace, 

1 mile @ 6:59 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Sep 01, 2011 at 12:30:19 from 132.3.53.68

I've had that same feeling on the recoveries. Almost 3 miles of fast stuff in 16 minutes though, not a bad workout!

From I Just Run on Thu, Sep 01, 2011 at 13:34:06 from 67.79.11.242

Ooooo.... I like all the numbers! Now you have a base to compare the next/same workout too :-)

From JG on Thu, Sep 01, 2011 at 19:15:15 from 24.197.155.28

Nice running, your group does a good job of mixing it up with difft type workouts.

From Dan on Fri, Sep 02, 2011 at 21:36:30 from 24.209.83.20

I do like the variety you mix in there. Pretty good workout.

From flatlander on Fri, Sep 02, 2011 at 22:39:48 from 76.31.26.153

Good job. On hard runs I think that stopping is about as difficult as maintaining the pace. Always kills me when I have to stop for water.

Race: Zilker Relay's (2.4 Miles) 00:13:56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.002.404.40

This is a fun race that is held every year downtown by Zilker Park.  It's a 4 person relay with each leg 2.4 miles.  There was good hill at the beginning and then over some fine gravel before hitting the road again.  It ends up being a loop with a small out and back right before the finish.  This part can be a killer because you can see the finish in the distance but you have to make a left, go up a bit of an incline for a 1/4 mile and then turn around come back and then turn left again towards the finish, which is also up a bit of an incline.  

Our team was in the open master's category and we would have taken 2nd place but our team member running the second leg had to stop for a potty break and he also had just run the Pike's Peak marathon less than 2 weeks ago.  He was hurting a bit towards the end and it showed.

It was an evening race and finally kicked off around 6:45 pm.  It was about 95 degrees out.  It was really hot and dry. I went first which I liked being in the first group going out fast.  My throat was burning the whole way.  I grabbed a cup of water half way through and rinsed my mouth with it and that helped some.

I took off pretty fast for the first mile and slowed a bit but was able to kick it in on the last .4 miles @ a 5:39 pace.  So the splits looked like this: 5:50, 5:58, 5:39.  I was pretty happy with the time considering the temp and conditions.  I was hurting but who doesn't in this type of race.

Afterwards there was free food from Taco Deli, free beer and a live band.  It was a really good time and would do it again next year. 

Kinvara Green Miles: 4.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Sat, Sep 03, 2011 at 12:15:20 from 208.54.64.255

Wow! You were flying, on pace for a sub 18 5k with some hills and in that heat?! Nice job!! Potty break in a 2.4 mile race? He should be fined! Lol.

From SlowJoe on Sat, Sep 03, 2011 at 12:28:29 from 75.109.104.60

I was just about to say the same thing JG! Both about the great pace and the major foul (potty break on a 2.4 mile race!) Anyway, nice job, can't complain about free beer either...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

81 degrees at the start and a hilly course to boot.  I have had a hard week and with the race last night I decided I would take it pretty easy today.  Overall pace 7:59.  I felt pretty miserable and my legs were trashed but the quick dip in the springs made it worth it.  :-)

Kinvara Green Miles: 15.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Sat, Sep 03, 2011 at 12:16:52 from 208.54.64.255

Great long run in the heat, you are running strong as usual!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Met Kevin early and we carpooled down to Barton Springs pool, did an easy mile and then met up with Dan for 8 recovery miles around town lake train.  Jumped into the springs afterwards for a cool down.  Great friends, great conversation, great run.  Doesn't get any better.

Kinvara Lime Green II Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sun, Sep 04, 2011 at 19:49:07 from 76.31.26.153

Is it cooler there yet? We have lots of wind here, but so far the temps are holding.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.005.000.0017.00

Nice cool morning - around 70 and low humidity.  I warmed up for a mile then met the group at BS Pool.  Today was a MGP run on the trail but I wanted to run closer to tempo pace for 5 miles.  Warmed up another 1/2 mile and then ran 5 easy followed by 5 @ tempo - not at fast as I would have liked.  I could not get the turn over going for some reason.  I had hoped to be down near 6:30.  We ran on the trail so that takes some pace away - I could feel my feet slipping a bit a certain points.  Well, my legs have gone through a lot over the last week so I won't beat myself up too much about it.

1.5 warm-up 

5 miles easy:  8:25, 7:34, 7:32, 7:40, 7:32  

5 miles tempo: 6:42, 6:42, 6:40, 6:44, 6:29 

.5 @ 7:10

PM - 5 miles at moderate pace. 

Kinvara Lime Green II Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Sep 05, 2011 at 17:42:21 from 166.205.13.178

Ahhh it was a good run and you were in control of it...that's always an accomplishment!

From SlowJoe on Tue, Sep 06, 2011 at 21:59:48 from 75.109.104.60

You've had a lot of quality this past week or so - definitely enough to slow ya 10 seconds or so...

From flatlander on Tue, Sep 06, 2011 at 23:51:06 from 70.248.243.198

Good run, I'm becoming a lot more forgiving of my less than ideal days. There is always a better one coming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Drove down to Town Lake trail so I could do a slow recovery run on a soft surface.  I did the 10 mile dam loop from BS Pool, which adds a half mile each way to the main trail.  Great temp at 62 degrees.  Watched the sunrise come up on the downtown buildings while I ran.  It was quite beautiful. 

8:34  overall average.


Kinvara Green Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Sep 06, 2011 at 11:44:59 from 67.79.11.242

What...No BS Pool dip this morning :-) I rode my bike and felt like I was freezing the whole ride. I didn't really sweat at all.! Looks like we are going to have several days of this.

From derhammer on Tue, Sep 06, 2011 at 12:53:54 from 192.156.110.34

Ha ha - I actually had goose bumps this morning. Definitely did not feel like jumping in the springs!

Now all we need is some rain!

From I Just Run on Tue, Sep 06, 2011 at 13:21:41 from 67.79.11.242

Yes...and no more fires. I have a friend who lives near Lockhart who spent all day yesterday moving, by truck and trailer, his 200 head of cattle because of the fires. One fire was about a mile from his place before they got it stopped.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 Recovery day today - 55 minutes spin class - moderate-hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.003.5510.25

Nice cool morning - around 60.

Started at BS pool and ran to the annex to meet up with the group and then ran to the Austin High track.  3.43 mile warm-up.

I don't know why I was dreading this workout.  Today was another 2400m time trial followed by 15 x 200m sprints.   This time we ran it on the track compared to Zilker park.  I thought it would be mentally tougher because it would be 6 laps on the track compared to 3 at the park.  But I didn't find much of a difference.  I found a good groove right from the start and ran the first 4 laps at a comfortable 5:37 pace and then picked it up on the last 2 laps to 5:09 pace. 

2400m (1.55 miles) in 8:23 = 5.28 average pace.

Then we did 16 x 200m relay, where one person would run 200m, tag his/her partner, and then jog across the field to the other side of the track and start over. 

These felt pretty good and I ran them from 42 seconds (5:35 pace) down to 36 seconds (4:49 pace) with the majority around 40-38 seconds.

After the workout I had to run back to Runtex to get some money someone owned me and then ran back to BS pool  3.26 miles @ 7:30 overall pace.

Kinvara Green Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Sep 08, 2011 at 11:28:39 from 67.79.11.242

Sounds like a great workout and a fun one at that. It's amazing how fast you and Joe seem to be getting since I've met you both on the Blog!

From JG on Thu, Sep 08, 2011 at 14:57:54 from 66.168.207.228

Nice job, you are becoming a speed demon! Gotta love a comfortable 5:37 mile, with another big gear for the last 800! Nice 200's too!

From flatlander on Thu, Sep 08, 2011 at 18:39:50 from 198.207.244.102

Really good speed, congratulations. I think you may have run your last marathon with a 3 in front of it.

From derhammer on Thu, Sep 08, 2011 at 20:11:45 from 70.113.125.159

Thanks, guys!

Flat, that's the plan, but it is daunting.

From Dan on Fri, Sep 09, 2011 at 10:34:39 from 208.54.35.157

I totally agree- sub 3 is going to be your next 26.2

Well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Kevin was going to meet me in front of my house at 5:45.  My phone alarm went off at 5:25 and, after silencing it, I immediately feel asleep.  I woke up a 5:48 - not sure how.  I had to run outside and yell to Kevin to give me 5 minutes.  I don't think I have ever gotten ready for a run that fast and was half asleep for the first half mile.  

Otherwise, it was a good run in nice cool temps.

Kinvaras - Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Fri, Sep 09, 2011 at 11:11:16 from 66.168.207.228

Sounds like your body wanted rest, but your brain was programmed to run! lol Good job getting it in gear ... my body usually wins out & gets rest if I silence the alarm before actually getting up!

From I Just Run on Fri, Sep 09, 2011 at 12:45:04 from 67.79.11.242

Kevin must be a good friend. I think any of mine would have left at 4:46 :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.5010.500.000.0020.00

Today we ran the point-to-point course.  Fortunately, the start is about a mile from my house. The course we run is overall net down hill starting way up north and finishing downtown.  The challenge with this course is the logistics of making sure you have a ride back to the start after  you finish.  

I met up the the group and we took off.  The plan today was to run 18 miles with 4 easy, 4 MGP, 4 easy, 4 MGP and 2 easy.  We were able to stick to this plan pretty well but by the time we got to 16 we just kept going and, in fact, picked it up more.  As soon as my watch hit 18 miles I slowed down a bit for half a mile to the annex.  I was pretty tired and glad to be done.  That's when the guy I ran with, and my ride back up north, told me he parked at Barton Springs.  So we had to run another 1.5 miles!! Not what I wanted to hear.  The good part was I was able to put my legs in the cool healing waters of the springs.  Solid run today and I accomplished what  I wanted.

2.62 miles @ 8:28 pace (forgot to turn auto lap on), then

7:22

4 @ MGP 6:46, 6:49, 6:45, 6:49,

4 @ easy 7:20, 7:27, 7:21, 7:09,

6.5 @ MGP or below: 6:49, 6:49, 6:37, 6:29, 6:29, 6:23,  .5 @ 6:50.  

There are some nice elevation drops on the last few miles hence the face paces.

1.5 easy to the springs - 7:43 pace. 

Kinvaras - Black Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sat, Sep 10, 2011 at 11:50:45 from 75.109.104.60

Still, it can't be all that aided in Texas; great paces either way, even your "easy" miles are smokin fast. Your goal time for CIM may need some adjustments!

From Dan on Sat, Sep 10, 2011 at 11:53:48 from 208.54.35.246

Holy smokes man. I'm with Joe- CIM is going to rock!

From flatlander on Sun, Sep 11, 2011 at 23:44:17 from 198.207.244.102

This is looking great, love the 6.5 fast ones at the end of a long run. Hope your legs feel good today?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met Dan at Barton Springs for an 8 mile easy run on the town lake trail.  Finished with a quick dpi in the pool, though it doesn't feel warm enough anymore to warrant the plunge.  Nice way to wake up, though. No watch (on purpose) so no splits.  Just enjoying the run and company.

Kinvaras - Black Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Sep 12, 2011 at 11:39:51 from 67.79.11.242

I keep saying I need to do that ... Just run and enjoy ...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6 @ lunchtime around the soft trail loop.  Hot and sunny - above 90 for sure.  Started really slowly with overall pace of 8:04.

Kinvara Lime Green II Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Sep 12, 2011 at 17:17:10 from 67.79.11.242

Quit exaggerating...It was 100 degrees at noon...!

From Dan on Mon, Sep 12, 2011 at 19:06:21 from 208.54.7.166

Nice determination in those temps, you are starting to build up for CIM it seems.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.004.000.000.0019.00

AM:  Today's run was a bit tougher than it ought to have been, but I think between the warm temps (again) and my legs not fully recovered from Saturday added to it. I could tell around mile 8 my legs were fatigued.  I seemed to be somewhat dehydrated as well.  I hit my water stop twice at mile 3 and 10 (dentist office with a garden hose) and at the middle of the run I found a sprinkler at a hotel that was on.  I was able to cup my hands and get a sufficient amount of water.

Anyway, the intent was a to run somewhat of a progression run and I think I accomplished that. 1.25 @ 8:37, 7:57, 7:33, 7:34, 7:20, 7:30, 7:19, 6:54, 7:09, 7:03, 6:59, 6:48, 6:30.

 I came across a chapter in Run Strong by Kevin Beck.  The book consists of several chapters of various subjects related to running and each chapter is written by a different author.  This particular chapter was about training and written by Joe Rubio.  I finally found someone to validate what I have found to be true through my own training.  Namely, there really isn't that much difference in training between someone training for a mile or someone training for a marathon.  Specifically, all phases of training need to be addressed in order to improve all facets of conditioning - long runs, progressive runs, intervals, and mileage.  Leave any one of these out you will never reach your full potential.  

The chapter is available on google books and well worth reading! 

http://books.google.com/books?id=LzVKfxoMvcsC&pg=PA41&source=gbs_toc_r&cad=4#v=onepage&q&f=false

 PM:  5.75 moderate miles on the indoor track (I did not feel like baking outside again!)

Kinvara Green Miles: 5.75Kinvara Lime Green II Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Sep 13, 2011 at 10:51:48 from 132.3.53.68

Good run anyway - we got the heat back too. I think I've already gotten soft from the week of nice weather we had!

From Steam8 on Tue, Sep 13, 2011 at 13:16:44 from 166.70.55.77

I'll have to get the book. You are getting so fast! Nice run!

From I Just Run on Tue, Sep 13, 2011 at 13:20:55 from 67.79.11.242

Thanks D for the book reference. The other book you suggested I get was really good. BTW...My comment about the temperature yesterday was a joke :-)

From flatlander on Tue, Sep 13, 2011 at 15:45:20 from 198.207.244.102

Terrific run, and thanks for the tip. I definitely agree with the statement, can't wait to see what he has to say.

From Dan on Tue, Sep 13, 2011 at 19:50:49 from 208.54.85.145

Thanks for the link- saving it to the phone to read on the drive home (no, not while I am driving...)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Whoop!

Boston Athletic Association

Dear David:

Please make note of your Submission ID #: 2005xxxx.

Thank you for submitting an entry to the 116th B.A.A. Boston Marathon. It is important to note that your Submission ID does NOT constitute entry into the race, but confirms that your entry has been received by the B.A.A.

Payment and Verification
Your credit card has been authorized for payment in the amount of US $150.00. You may notice a pre-authorization draft on your credit card statement. This authorization will be removed in approximately three business days. The actual charge will not appear on your credit card until your entry has been verified and accepted.

Confirmation of Acceptance and Entry List Posting
You will be notified of your acceptance by email and first class mail. Your notification of acceptance will be sent as soon as we verify your official results from your qualifying marathon. When you are accepted, your name will be posted on the Boston Marathon Entrants page.

Please contact the B.A.A. registration office at 508-435-6905 (or send an email to registration@baa.org) with any questions regarding your entry.

Boston Athletic Association

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Sep 14, 2011 at 11:18:24 from 67.79.11.242

NICE.....!!!

From JG on Wed, Sep 14, 2011 at 11:19:32 from 71.59.27.33

Congratulations David! I tried this morning but got blocked, as they decided to eliminate the 59 seconds window for the early registrations ... will try again Friday!

From flatlander on Wed, Sep 14, 2011 at 13:39:36 from 198.207.244.102

I almost missed this. My calendar says registration is next week. Luckily I have a Friday registration so no harm.

From thelimey on Wed, Sep 14, 2011 at 20:02:32 from 66.90.219.170

Hope you get the official word very soon! There is no doubt that you deserve this! Congratulations, and may this as an inspiration to myself and others reading the blog of what can happen when you work hard enough!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.005.0012.75

This morning's workout was tough.  I probably started out too fast but was able to maintain the intensity throughout which took a lot of mental toughness.  7 and 8 were a mental grind - fortunately I fell in with the group of 4 that I had been running ahead of and alone.  Running with the small group helped a lot to get through the last 2.  Didn't sleep well and coming down with something to boot.  Our coach told me to do 6 repeats when I told him how fast I was running them, but I wanted to push myself and completed all 8.  Big time "Dead :Legs" on the easy run back to the car.

Warm up from Barton Springs to the group, and then to Austin High track.  

4.55 miles with A/P of 8:40.

8 x 1000m with 200m active recovery in between (about 2 minutes with some time to get a drink)

1 x 1000m @ 3:37 (5:48 pace)

1 x 1000m @ 3:36 (5:46 pace)

1 x 1000m @ 3:34 (5:44 pace)

1 x 1000m @ 3:34 (5:44 pace)

1 x 1000m @ 3:37 (5:48 pace)

1 x 1000m @ 3:43 (5:50 pace) 

1 x 1000m @ 3:36 (5:46 pace)

1 x 1000m @ 3:25 (5:28 pace) (sprinted the last 200m)

2 miles cool down @ 7:55 pace.

Kinvara's Lime Green Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Fri, Sep 16, 2011 at 12:06:12 from 71.59.27.33

Wow! If I am ever in Austin, let's meet up for a track workout ... I will chase you! Looking forward to seeing you in Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery @ 9:00 average pace. Legs are pretty sore.

Got confirmation today!:

Dear David L. Schwalm,

This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted, provided that the information you submitted is accurate.

A Confirmation of Acceptance card will be mailed to you via US Postal Service mail in October.

In early April 2012, an official Number Pick-up Card and Welcome Booklet regarding the B.A.A. Boston Marathon and related race week activities will be mailed to you via US Postal Service first class mail. If you do not receive your Number Pick-up Card (required to claim number) and brochure by April 7, please contact our Registration Office at registration@baa.org. Registration related inquiries may also be directed to 508-435-6905.

Note that bib numbers will not be distributed on Race Day. Your travel arrangements should take into account picking up your number at the Seaport World Trade Center in South Boston on Friday, April 13 from 2:00 p.m. to 7:00 p.m., or Saturday, April 14 or Sunday, April 15 from 9:00 a.m. to 6:00 p.m.

Get the best hotel rates by using the Official Lodging form from Marathon Tours and Travel. For more information, email info@marathontours.com or call 617-242-7845.

JetBlue is proud to be the official airline of the Boston Marathon! Travel to Boston with a JetBlue promotional code and save money. Learn more here.

For additional tourist information, please visit www.bostonusa.com

We look forward to seeing you in April! Best of luck in your training!

Sincerely,

Boston Athletic Association

Kinvara Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Fri, Sep 16, 2011 at 11:20:48 from 132.3.53.68

Congrats, well earned there.

Just saw your intervals from yesterday....WOW

From flatlander on Sat, Sep 17, 2011 at 11:42:52 from 76.31.26.153

That is a very fast reply. Maybe I'll hear something tomorrow. I thought a Friday registration was a no-brainer, but it's looking like it will be very close. I might be the slowest guy to get in.

From I Just Run on Sat, Sep 17, 2011 at 20:25:53 from 71.41.149.142

Yeah....I bet it's a relief to get the confirmation :-) You really deserve the opportunity to run Boston with all the hard work and progress you've made over the last year. I'm glad I've got all you high achievers as friends. (I'm looking forward to seeing Flat's confirmation too..!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.200.000.0015.20

The plan was to stick to townlake trail to give the legs some relief from the pounding. I was to meet the group at 5:30 but woke up at 5:08. Somehow I made it downtown in time to see them just leaving. I was able to park and get ready and caught up to them by 1.5 miles. I slowed with the group until 4 of us picked it up a bit later. We added the "triangle" a 3 mile loop with some hills and then finished the last 2 back on the trail. Still ran too fast towards the end but it was a good run. Happy with 15 miles.

7:40, 7:45, 8:12, 8:28, 8:12, 7:34, 7:28, 7:16, 7:08, 7:24, 7:05, 6:52, 6:43, 7:07, 6:58, .20 @ 6:18.

Kinvara Red Miles: 15.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Sep 19, 2011 at 11:08:01 from 67.79.11.242

Good solid running...as usual..! I was wondering if you've signed up for all the upcoming races you list on your profile?

From derhammer on Mon, Sep 19, 2011 at 11:16:19 from 192.156.110.39

IJR - no, I am a procrastinator in that regard. The only race that is "iffy" is the San Antonio half, because why spend $75 on a 13 mile tempo/training run? I can do that on my own! LOL. And I really don't like the whole Rock'N'Roll Marathon organization since they are "for profit" and not for a charity of some sort. So, I probably won't run that one. But I am definitely running the 10k and 10 miler.

From I Just Run on Mon, Sep 19, 2011 at 11:20:13 from 67.79.11.242

I think it's time that I can start setting some goals again and decide on a few races...not sure which ones though. Are you running Austin Livestrong or 3M this year? How about the Cowtown?

From derhammer on Mon, Sep 19, 2011 at 11:23:04 from 192.156.110.39

3M - absolutely running that one - man, if you are going to target one race that would be the one. So much fun and a fast course.

After I run CIM in December I will take a bit of time off and the start training for Boston. After that, who knows. I think I might only run 2 marathons next year - this training wears me out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Feeling tired, blue, and over all down.  Taking the day off, though running might help my mood, I just can't get motivated.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Mon, Sep 19, 2011 at 18:51:28 from 24.209.83.20

Been there before as well- glad you bounced back Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Legs felt pretty good after a day of rest.  Too warm still.  Cold front on its way this Thursday.  Looking forward to it.  1 mile warm up and then into some aerobic base miles: 8:48, 7:40, 7:23, 7:23, 7:28, 7:25, 7:08, 7:18, .25 @ 7:40.

Kinvara Red Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Mon, Sep 19, 2011 at 12:23:15 from 71.59.27.33

Nice run David, Thursday will be here before you know it! We have been blessed with great running weather in Atlanta ... it will only get better!! Look forward to meeting you in Boston.

From I Just Run on Tue, Sep 20, 2011 at 11:47:03 from 67.79.11.242

If you ran this moring (Tuesday), you can't complain about the weather... 63 degrees was great! Nice running today!

From derhammer on Tue, Sep 20, 2011 at 12:48:08 from 192.156.110.34

yes, I ran this morning and the weather was wonderful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Woke up to a surprise cool morning.  As soon as I got in the car for the drive downtown I heard on the radio it was 59 degrees at the airport.  I don't think it was that cool in the city but still low 60's.  

I ran 4 easy and met the group at Wilke (155ft elevation gain in 1/10th of a mile) for 300m hill repeats.  I had done 2 when the group showed up.  They were pretty late - I thought I would have to do this workout alone.  Fortunately I had some company because it was tough.  After the crest of the hill we have to try and pick it up and run through the pain to the end of the street.  It hurts.

7 x 300m hill repeats in 1:28 - 1:30 each, followed by easy back down, then 3 up the hill backwards (ouch, these hurt, by this time my leg muscles were on fire) followed by 3 hill sprints - these are short but on the steepest part of the hill. 

3 miles easy.

I can tell that I have neglected doing any leg strength exercises/workouts. 

PM - 55 minutes overall core and conditioning class at the Kettle Ball gym.  5 x circuits with ab work in between.  Tough.  I think that makes about a 2000 calorie deficit for the day including this morning's run. 

Kinvara Red Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Tue, Sep 20, 2011 at 13:40:54 from 198.207.244.102

That's a nasty one, good job. Interesting to see how your legs respond tomorrow.

From Dan on Tue, Sep 20, 2011 at 22:42:21 from 24.209.83.20

Tough running- am I understanding you right that you ran backwards? I know if you run backwards up a hill it will make you jump higher, but how does that help you? Serious question.

From SlowJoe on Wed, Sep 21, 2011 at 10:18:59 from 132.3.53.68

Holy cow, what is that like 30%? Crazy you can even get up there that fast, nice workout.

From derhammer on Wed, Sep 21, 2011 at 11:16:32 from 192.156.110.34

Guys, yep, I can feel it today.

Dan - the hill is so steep it is more like a brisk walk up backwards. By the top my legs could barely move. Anyway, I believe it is to keep some balance by following a hard quad workout with working out the hamstrings a bit. The workout is a good leg strengthening workout.

From JG on Wed, Sep 21, 2011 at 11:40:22 from 71.59.27.33

Awesome workout David! I hate uphills ... but they really are my best friend for leg strengthening! I never heard of going up backwards, cool concept, I will have to try that one! Great core workout too, I was working mine hard last year, but have been really slack on it lately. Strong core really helps form late in the race when fatigued ... guess I have 30 days to fix that! lol

From I Just Run on Wed, Sep 21, 2011 at 11:46:51 from 67.79.11.242

Humm...When I read your report all I could think about was a joke on allie's race report about Chuck Norris running a maraton backwards..."just to see what second place looked like". I'm thinking that's your goal :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

After getting off my soapbox about recovery yesterday I thought I would take my own advice. :-)

I got 9 hours of sleep but that meant I had to go out for a lunchtime run.  Sunny, mid 90's, pretty warm - low humidity so that helped some.  Stayed on the soft trail for 6 recovery miles @ 8:40 AP.   Legs are pretty sore from yesterday.  Know I remember why I don't do that workout too often.   Followed run with recovery meal of champions - an ice cold pepsi, a protein bar and banana.

Kinvara Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.003.000.0012.00

Woke up and the legs were still very sore.  Decided I would be ok once I had warmed up though so I head down town.  I ran 3 miles and then was to meet up with the group.  I fell behind a bit though since my first mile was 10 minutes due to the sore leg issue.  It was hard to get going.  Once I came around the corner close to then annex people were already on their way.  I passed on group and they said there were more runners up ahead.  It took about a 1/2 mile catch up before I could see them and another 1/2 mile before I caught up to them. 

We ran a couple more easy and then ran a 4 mile progressive tempo run in which each mile was 10 seconds faster.  I am most proud of myself because at the end of 3 my mind was saying to give up but I toughed it out and was able to finish strong, even on sore legs.  The temp was not as cool as I expected either - 72 to start but the humidity was low.

After the tempo I ran 2 miles easy back to Barton Springs.  Finished early enough that I had a few minutes to jump in.

All miles on town lake trail.

Easy miles: 10:12, 8:28, 8:06, 7:35, 7:40, .6 @ 7:50

Tempo miles: 6:50, 6:42, 6:30, 6:05

Easy miles: 8:35, 8:30, .4 @ 8:30.

Kinvara Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Sep 22, 2011 at 11:19:45 from 67.79.11.242

Good to beat the mental barrier at 3. Hope the legs feel better tomorrow!

From Steam8 on Thu, Sep 22, 2011 at 18:55:51 from 166.70.55.77

Had a few minutes to jump in the lake? FUN!

I wish my legs were feeling sore! I wouldn't call easy miles in the 7s!! ha!

From flatlander on Thu, Sep 22, 2011 at 19:48:32 from 76.31.26.153

That's right, your easy is not too easy, especially in a 12-mile run.

From Dan on Thu, Sep 22, 2011 at 20:04:13 from 24.209.83.20

Nice tempo miles, hope the legs recover!

From SlowJoe on Fri, Sep 23, 2011 at 20:41:37 from 75.109.104.60

Nice that you can dig deep when you're hurting and find a 6:05! Nice run.

From JG on Fri, Sep 23, 2011 at 20:45:05 from 71.59.27.33

Nice mix up of paces, and smokin last tempo mile, good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy/recovery miles in the am.

Kinvara Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Sep 24, 2011 at 23:55:27 from 71.41.149.142

I've been waiting for the punch line..."and another 20 in the pm"... :-)

From derhammer on Sun, Sep 25, 2011 at 13:17:17 from 70.113.125.159

sorry to disappoint you! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Met the group at 5:30 am.  The route was 14 miles on the trail with a 6 mile loop through the hills around mile 12 and a finish with the last 2 back on the trail. 

Nice cool morning. 

At one point where the road meets back up with the trail it gets a bit tricky.  It was pitch black and there were "trail closed" signs.  We took another trail and ended up on quite an adventure.  One runner and me kept going while the others stopped and regrouped.  We found our way out to a main road finally and got back on track.  I found out later that the others looped all the way back to another point in the trail.

At mile 13 my partner broke off and I ended up running the rest on my own. 

Nothing special pace wise - it was another hard week of training so I just wanted to get the 20 miles under my belt.  Even with getting lost and rummaging in the dark through the woods and the hills on the back 6 I managed an average pace of 7:40.  Nothing special but I got through it.

Splits:  9:08, 8:31, 8:10, 7:53, 7:46, 8:30, 8:16, 7:41, 7:37, 7:38, 7:38, 7:23, 7:36, 7:19, 7:25, 7:22, 7:23, 7:17, 7:08, 7:05, .54 @ 6:11.

Looking forward to recovery week this week.  Still plan on doing the hard workouts but will cut back a bit on mileage.

Kinvara Red Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met Dan at Barton Springs for our Monday run.  8 recovery miles on the trail followed by a dip in the Springs after.  Is it summer again?  76 degrees at the start of the run.  High today of 103!

8:24 average pace.  Legs felt pretty good this morning even after 20 miles yesterday.

Kinvara Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, Sep 25, 2011 at 18:05:29 from 75.109.104.60

That was a solid 20-miler yesterday. What is with the heat today?

From Dan on Sun, Sep 25, 2011 at 22:06:00 from 24.209.83.20

That's a good sign. Nice job.

From derhammer on Sun, Sep 25, 2011 at 22:55:44 from 70.113.125.159

I meant Sunday, not Monday. I am a day off. LOL.

From I Just Run on Mon, Sep 26, 2011 at 11:00:54 from 67.79.11.242

I was dumb enough to go out and ride just as the temperature peaked at 103...not smart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 minutes cross-training - spinning class - moderate hard effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

Wow - 77 degrees this morning @ 5:20 am.  I ran 4 easy miles and then met the group close to Barton Springs pool for mile repeats.  Repeats are on a looped road course through the park complete with some good hills.   We run one direction for one repeat and then run the other way for the next repeat alternating.  2 minutes rest between repeats.

I don't think I did too bad considering the hills and heat.  Since I ran them pretty fast I elected to do 5 instead of 6.

1 mile @ 6:05

1 mile @ 6:00

1 mile @ 6:02

1 mile @ 5:58

1 mile @ 5:50

Followed by 2 mile cool down on the trail.  The swarms of gnats were out in force on the trail - I had to run with my face towards the ground to avoid getting too many in my eyes and/or swallowing them. 

Here are the 2012 Boston Qualifying acceptance times per age group.  Looks like I would have gotten in with my 3:17 at Austin after all.  But if I had known that I would not have run the Marathon to Marathon and gotten a PR of 3:07, either, so it was best that I did not know!

http://www.baa.org/news-and-press/news-listing/2011/september/outline-of-2012-boston-marathon-qualified-performances.aspx

Kinvara Green Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Wed, Sep 28, 2011 at 10:28:43 from 132.3.53.68

Great mile repeats in the heat. Man do I hate those gnat clouds.

Thanks for posting that link, I'm surprised you only needed to be 1:14 faster than your BQ. Makes me think that when the standards go down 5 min that any BQ might be good enough to get in. A pad would still be nice though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Cooler weather this morning.  It was hard to keep the pace in the recovery range.  

Kinvara Red Miles: 6.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Sep 28, 2011 at 17:46:30 from 67.79.11.242

Ahhh..Like holding back a race horse :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Hot morning, cool morning, hot morning ... let's flip a coin and see - today was pretty warm again. 

I looked back at my pre-Iowa training schedule - wow - I don't remember training that hard - I don't feel like I have trained that hard this time around.  I don't seem as motivated as I was before Iowa.  Some days, like today, I just didn't feel like running, oh well, I guess it will pass.

This run seemed a bit harder than it should have been - maybe my legs are still recovering from the mile repeats.  The heat doesn't help, either.  I wanted to run a progressive run but my legs gave out on me during the last few miles.

9:08, 8:07, 7:43, 7:37, 7:33, 7:28, 7:21, 7:28, 7:05, 7:10, 7:18, 7:18, 7:16, 6:55.


Kinvara Red Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Sep 29, 2011 at 10:59:44 from 132.3.53.68

Doesn't it figure that your harder runs end up on the hot mornings and recovery runs when it's cooler... Still looks like a solid MLR.

From derhammer on Thu, Sep 29, 2011 at 15:34:24 from 192.156.110.40

Thanks, Joe, if today's run taught me anything it's that I need to keep doing them.

From I Just Run on Thu, Sep 29, 2011 at 15:38:58 from 166.205.9.39

It's making me tired too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Somewhat cooler morning - nice recovery run.

Well shoot, I guess I need to learn to add because I wanted to be around 50 miles this week and I am almost there without my long run tomorrow.   So much for a recovery week.

My big work project was pushed from last Sunday to this Sunday.  Therefore, I don't think I will be able to the run the 10k race on Sunday.  Bummer.

Kinvara Red Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Fri, Sep 30, 2011 at 11:11:44 from 67.79.11.242

Oops...sounds like one of my mistakes.

From JG on Fri, Sep 30, 2011 at 13:05:43 from 71.59.27.33

The way this blog tracks mileage plays mind games with you, I constantly am having to do math! My weeks end on Sunday, so I have to subtract Sundays run to see know my weekly mileage. When you look at the weekly graph view, it also calculates the week ending on Sunday ... so the graph view shows an accurate reflection of weekly mileage with weeks ending on Sunday .... I am more interested in watching the weekly graph view to look at my historical mileage trends ... therefore mentally I keep my weeks starting on Monday & ending on Sunday. This works good, but sometimes I get a false sense of my weekly mileage at a glance, if I forget to deduct the previous Sunday run!

Bummer about your Sunday 10k, I bet your legs are rested and ready to run fast!

From Steam8 on Sat, Oct 01, 2011 at 10:34:29 from 166.70.55.77

That is a bummer! You would have kicked some heinie today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.009.000.000.0016.00

Nice cool morning.  Since I can't run the 10k tomorrow I decided to run some MGP today.  I arrived late and missed the main group leaving so I was on my own.  Around 2.5 miles I hooked up with Mike Woo - a phenomenal runner in our group.  We ran together to mile 8 where I turned around and he kept going.  We got into a good grove while he talked about strategy for CIM as he has run in in the past.  I turned around and finished out the run on my own.  Just a great morning.  Overall 7:05 pace and that is with a couple warm up miles.  Hills between mile 3 and 5 and coming back from mile 11 to 13.

8:11, 7:50, 7:20, 7:12, 7:07, 6:58, 6:48, 6:59, 6:59, 7:02, 6:56, 7:05, 6:48, 6:39, 6:49, 6:36. 

Kinvara Red Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sat, Oct 01, 2011 at 14:50:22 from 71.41.149.142

Cool Running...literally :-) Wasn't it a nice morning! your times were consistant and great!

From Dan on Sat, Oct 01, 2011 at 16:30:49 from 24.209.83.20

Nice pace David. Sorry about the 10K, but your training is still quite solid!

From SlowJoe on Sun, Oct 02, 2011 at 11:06:10 from 75.109.104.60

Well, looks like you made up for missing the 10k with a good fast run today. That definitely looks like the kind of run that will pay dividends in the marathon later. Nice run.

From flatlander on Sun, Oct 02, 2011 at 17:20:53 from 75.220.242.19

Great running week, sorry I haven't kept up, hasn't been much blogging time. Your training is rounding out very nicely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Great cool morning near 60 degrees.  Still not cold enough to put a shirt on but I'll take it.  lol

Aerobic base run nice and relaxed with a few hills mixed in.

7:40's - 7:20's.

Looks like a med long run day tomorrow.

Kinvara Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Dan on Mon, Oct 03, 2011 at 23:32:22 from 24.209.83.20

Nice weather. Hey welcome to the Big 10 BTW. Rough team to start out against, but you guys will bounce back next week- my bucks are pathetic this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Nice cool morning.  I decided I would run a 14 mile progressive run though I wasn't really looking forward to it.  I ran an out an back course that is net decline going out and of course that makes it a net gain coming back.  Sounds like a perfect course to run a progressive run on! :-)

Felt nice and relaxed and really did not pay attention to the pace until the last three miles when I pushed it a bit.   

Made a quick water stop at mile 3.5 and coming back at 10.5.

I am thinking that one could run a pretty good marathon on doing nothing else but these types of runs.

Splits:  9:16, 8:10, 7:48, 7:40, 7:24, 7:28, 7:14, 7:21, 7:06, 7:08, 7:09, 6:55, 6:51, 6:34. 

Kinvara Green Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Oct 04, 2011 at 10:38:38 from 67.79.11.242

Nice run DH... I bet it was really nice out there this morning. It showed 49 degrees at my house at 5:30 this morning.

From derhammer on Tue, Oct 04, 2011 at 10:40:51 from 192.156.110.34

I don't know the exact temp but it was low 50's for sure. I actually had to wear a singlet - so that is saying something! :-)

From SlowJoe on Tue, Oct 04, 2011 at 14:29:30 from 132.3.53.68

That was pretty much my training for my first 2 marathons - not on purpose, because I didn't know any better, but it worked out for sure. Nice run.

From JG on Wed, Oct 05, 2011 at 22:44:16 from 71.59.27.33

I love progression runs, impressive ending with 3 sub 7's, great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles - 8:33 average pace.

Kinvara Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Oct 05, 2011 at 22:04:34 from 71.41.149.142

Hey DH,

Were the Nike Free 4 V2 the shoes you were testing? How do you like them? I see you don't have many miles on them yet. Just curious...

From derhammer on Wed, Oct 05, 2011 at 23:47:06 from 70.113.125.159

Yeah, there is a reason there was not that many miles - I got injured in them. My mantra is "Find a pair of shoes that work for you and don't change them." It's too easy to get caught up in all the marketing hype and keep thinking that you have to try the latest and greatest. :-) Sometimes it's better to stick to what works.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.003.9010.05

A bit of a warm morning - I think it was around 70 degrees.

Today was 2400m time trial followed by 20 x 200m relay on the track.

I parked at the pool and warmed up with a couple other runners who were going to run a tempo.  I broke off from them after 1.5 miles and headed up to the annex.  The rest of the group were just leaving.  I fell in with some runners at the front of the group who told me we had to do the long warm up - so right back to where I started!  When we got to the track we got split up.  I ended up running the time trial pretty much alone as the group I wanted to run with had started already.  I did OK - I did not push as hard as I could have and still ended up pretty much where I have for the last 2 times that I have run this. I found it mildly amusing when the coach asked me later if I had broken 8 minutes.  Um, yeah, right.

We then did the relay deal with a partner - run 200m, tag your partner, run to the other side of the track and repeat.  20 times each runner.  My legs are pretty tired right now. :-)

4.15 warm up followed by 2400m in 8:27 (5:39 pace)

followed by 20 x 200m 36-40 seconds each (4:55 to 5:29 pace)

followed by 2.5 miles cool down.

Kinvara Red Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Thu, Oct 06, 2011 at 13:49:00 from 198.207.244.102

Good session. If I did that tag relay with you I'm afraid I couldn't get across the infield in time.

From I Just Run on Thu, Oct 06, 2011 at 15:32:38 from 67.79.11.242

The humidity seemed really high this morning too. Hey Flat, maybe you and I could tag team across the infield to keep up with those guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Recovery run during lunchtime.  8:43 average pace.   Legs are pretty sore from yesterday's workout.

Kinvara Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Woke up late and missed my car pool.  Showed up and started by myself.  Pretty warm and very humid though it was overcast and windy.  

My legs were toast from the culmination starting with last weekends long run/MGP run, Tuesday's progressive run and Thursday's speed work session.  Today was a struggle and my pace started to suffer at the end.  I had 18-20 on the schedule but there was no way.  I got in 15 and was happy with that.  Pretty hilly course today with most miles in 7:20's - 7:30's. 

Soaked my legs in the springs for about 20 minutes which felt pretty good. 

Kinvara Red Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Oct 08, 2011 at 16:46:06 from 76.31.26.153

You have a big training load right now, that's for sure. No problem at all backing off a little bit like you did this morning, if you can call that pace backing off!

From Dan on Sat, Oct 08, 2011 at 22:22:15 from 24.209.83.20

Nice running as usual from you. That spring has to be nice. Big 10 home opener for your team tonight!

From I Just Run on Sun, Oct 09, 2011 at 18:12:22 from 166.137.137.110

You're trainning has been pretty intense...a little rest and you'll feel great!

UT game was UGLY...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Stayed out a bit late last night and went to see James McMurty play.  Got home around midnight to find out that somehow my Nebraska Cornhuskers came back to beat Ohio State.  I had pretty much given up on them when I had to leave home and head downtown.

Was woken up to thunder around 5 am and it was still raining when I got out of bed at 7:30.  Dan and I were going to meet on the trail at 8 am but we both wimped out with the rain.

I went to the gym and ran 7 on the indoor track and then followed with some core work. 

Kinvara Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Deceptively warm out - seemed cool at first - it must have been the humidity.

Kept the miles in the recovery zone as that is what the legs asked for.

Is sugar all that bad?  No - it fact, it is the best thing to take for a quicker recovery according to Dr. Mirkin.  http://www.drmirkin.com/public/ezine100911.html

 

Kinvaras - Black Miles: 7.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.001.000.0014.00

Another morning that felt cool - mid 60's, but the humidity was high enough to negate some of the good temp.

The training group had hill repeats scheduled this morning.  Since I will be doing repeats on Thursday I choose to skip today's group workout. 

I ran the out and back progressive run again.  I toyed with the idea of a tempo run but wimped out in the end.  However, I felt pretty good today which is a nice change.  The 2 easy days helped, I believe.

Overall 7:20 average pace for the run.

9:21, 8:08, 7:39, 7:33, 7:26, 7:32, 7:24, 7:28, 7:07, 7:04, 6:59, 6:59, 6:46, 6:23.

Kinvara Green Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Oct 11, 2011 at 12:06:22 from 132.3.53.68

Really good run today, I'm liking all the progressive stuff. Seems like you get a lont of bang for your buck without needing a bunch of recovery time.

Interesting article you posted on the previous entry. Makes me feel better about my recovery drink of choice after hard workouts -- chocolate milk.

From derhammer on Tue, Oct 11, 2011 at 12:49:51 from 192.156.110.34

Joe,

The progressive run is a small tweak to my training program. Whereas before I would just run a 12-14 medium long run. We will see how it works out in the end. I definitely need to get some tempo runs in though. Only 4 and a half weeks of training before taper.

I know a lot of people like chocolate milk as a recovery drink. I always thought that it took my body too long to digest though, so have stuck with the simple sugars and some whey protein mixed in. It probably doesn't really matter that much in the end.

From JG on Tue, Oct 11, 2011 at 14:09:12 from 71.59.27.33

Great run David! I want to do CIM one year, my sister lives in Sacramento ... am curious to hear your thoughts on the course. With solid training over the next 4.5 weeks, I think you will be resting your legs for a shot at a sub 3.

From flatlander on Tue, Oct 11, 2011 at 19:58:26 from 198.207.244.102

Really great run today, those are some serious speeds at the end. I ran out of chocolate milk yesterday and mixed honey in. Not sure if it is the same effect but it didn't taste too bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles this morning.  8:40's.

Kinvaras - Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Had to travel to Dallas for work - I thought I would be back on Wed night but I had to stay.  I went out for a 10 mile run - I have realized that my body does not recover too well from those 14 mile progressive runs.  I am glad I wasn't doing the track workout today.   Got in some good aerobic miles and plan on running Saturday's long run hard with 10-12 MGP.

Kinvara Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steam8 on Fri, Oct 14, 2011 at 18:17:32 from 166.70.55.77

I hope your run tomorrow goes well....enjoy those tired legs!! I can't wait to feel that way again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0013.000.000.0017.00

Wonderfully cool morning.  Somehow I missed the memo about the group meeting near the Springs instead of Runtex.  I thought something was up when all the roads were closed.  I ended up parking at auditorium shores, running to Runtex, figuring out we were not meeting there, and then taking off in an attempt to catch the group.  I had arrived a bit early so I knew they were not too far ahead of me.  I started passing people on the Exposition hills, caught up with a big group around mile 6 but never caught up with who I was going to run with - probably because he went for 14 and I went on the 16 mile route.

I wanted to run 10-12 MGP and I ran 13 @ MGP.  I felt pretty good, the pace for the first few miles felt relaxed but it got a bit more challenging near the end - aerobic was fine, legs got a bit tired.  I got to 16 miles and added one more for the fun.  Very pleased with the run.

8:05, 7:46, 7:30, 7:20, 7:09, 6:59, 6:50, 6:53, 6:57, 6:50, 6:53, 6:44, 6:45, 6:49, 6:53, 6:45, 6:51.


 


Kinvara Red Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From thelimey on Sat, Oct 15, 2011 at 11:40:39 from 66.90.219.170

Great run sir. While it was cool it was pretty humid so excellent work!

From I Just Run on Sat, Oct 15, 2011 at 15:26:33 from 166.137.138.229

Good long run ...! Nice to here the weather is cooling off since I left.

From Dan on Sat, Oct 15, 2011 at 20:43:08 from 24.209.83.20

Nice MP miles... hey they moved the meeting place, just FYI

From SlowJoe on Sun, Oct 16, 2011 at 11:52:06 from 75.109.104.60

Wow, that is a great run. 13 @ MP is no joke! Should be a memorable race at CIM.

From JG on Mon, Oct 17, 2011 at 14:25:41 from 71.59.27.33

Wow! A 1:30 half marathon training run after a brisk 4 mile warm-up! Awesome running!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

 Met Dan down at Barton Springs for an easy 9 miles on Town Lake trail.  No watch today - just out for the run.  I was cool but quite humid.  I ran with my cushioned insoles as well to help with recovery.  I put my legs in the springs at the end of the run.  Great way to start a Sunday.

 

Kinvaras - Black Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Sun, Oct 16, 2011 at 18:12:28 from 71.41.149.142

It was nice early this morning, hope that's when you ran. I biked after lunch and it was hot. Is your friend Dan on the blog?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Another humid morning - cold front tonight should solve that for tomorrow's run, though.

8 mile easy - relaxed run - plan on doing a tempo tomorrow morning so I did not want to do anything crazy this morning.  7:40's-7:50's.

Kinvaras - Black Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.100.0011.10

Nice and cool - 58 degrees albeit windy and very dry.

I met Lisa and a couple of her running buddies for a tempo run @ 5:30 at the "rock" which is a point along the Town Lake Trail. For some reason the training group is not doing any tempo runs this fall. Well, I think that is pretty odd. Fortunately, I found someone who is doing them. I really want to get 2 more of these in before the big day.

I ran close to a mile and then met Lisa. We did 3 miles warm-up to Expo and 38th - this is the hilly porting of the Austin course, and then started tempo coming back to Windsor - and worked our way back to LAB and the back to the start. The course was fairly hilly.

I felt really good and the miles came fairly easily - my tempo range according to the charts is 6:11 - 6:29 and I managed that and ended up a bit faster on the last 2 miles. Maybe I was trying to make up for that 10k I missed a couple weeks back.

Lisa and I then ran 3 easy miles after the tempo run. Good workout and legs felt really good.

Warm up: 8:58, 8:09, 7:48, 7:50

Tempo: 6:22, 6:16, 6:07, 5:58, .10 @ 5:58.

Cool down: 7:55, 7:39, 7:36

Kinvara Green Miles: 11.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From thelimey on Tue, Oct 18, 2011 at 11:08:15 from 198.214.96.242

Great run. I agree its strange that the Gazelles arem't doing tempo's. Bottom line though...do what works for you, and it seems to be working!

From SlowJoe on Tue, Oct 18, 2011 at 11:25:23 from 132.3.53.68

Sweet, yeah I'd say you managed a couple 10K miles in there too! Great tempo, I'm excited to get out there tomorrow and do one in the cool air as well.

From JG on Tue, Oct 18, 2011 at 12:06:35 from 71.59.27.33

Wow, if I were a betting man, I would put it all down on a sub 3 at CIM! Nice run!

From Dan on Tue, Oct 18, 2011 at 22:18:15 from 24.209.83.20

Nice tempo David, rock solid progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 recovery miles around the soft train near work. Also went back to putting my cushioned insoles in the Kinvaras for recovery runs. It seems to help the legs recover better.

AP today 8:30. Found it hard to stay any slower. I think my legs are getting used to running some faster miles as my run progresses so they always want to take off on me.

8 x 1000 track repeats on the agenda for tomorrow - can't wait! (Really, I can.)

Kinvaras - Black Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.005.000.0020.00

Arrived early at BS Pool area and ran until I met the group coming in the opposite direction from RunTex. That was close to 3 miles, turned around with the lead guys and ran back with them to Austin High.

We did not do any drills but went straight into the 1000's. Fell in with Matt and Joseph and we traded pace duties. Felt pretty good until repeat #7 where I was about the pass my friend James but he was having none of that. I finally let him go because I was not going to kill myself with one more repeat to go. Still my fastest 1000 of the day and it took all the mental toughness I could muster to finish the last one.

Recoveries were active 200m with no standing around - when we got to the start off we went. We did not even stop for a drink. This was challenging but good.

3.5 easy miles @ 8:50 AP followed by 8 x 1000m repeats with 200m active recovery between each.

1000m in 3:38 (5:50 pace)

1000m in 3:35 (5:46 pace)

1000m in 3:35 (5:46 pace)

1000m in 3:41 (5:54 pace)

1000m in 3:39 (5:50 pace)

1000m in 3:34 (5:44 pace)

1000m in 3:30 (5:37 pace)

1000m in 3:34 (5:44 pace)

3 miles easy back to the car. Actually hit the parking lot in 2 miles, continued down the trail for .5 and then back to get in an extra mile. I am not running a long run on Saturday as my wife will be out of town, so plan on going out today at lunchtime to get in another 7 or so to make today a 20 mile day.

On the way home I heard on the radio that today was the coldest October 20th since 1953. It was around 48 degrees at the start of my run.

AFTERNOON RUN: I had to go downtown for work so I had the opportunity to run the Town Lake trail during lunch time. It took a mile for my legs to get the message that yes, I was serious about running when I had just finished a hard workout 5 hours early. Definitely some good training in sugar depletion mode. I wanted to run the miles at a good effort to simulate a long run.

7 miles around the trail: 8:12, 7:36, 7:19, 7:13, 7:28, 7:34, 7:06. Tough last couple miles - if you ever want to duplicate that feeling you get at the end of a marathon, try doing this! :-)

Kinvara Red Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Thu, Oct 20, 2011 at 11:53:35 from 71.59.27.33

Fantastic running David! That must feel cool to crank out a workout like that at a sub 6 pace!

From SlowJoe on Thu, Oct 20, 2011 at 14:28:41 from 132.3.53.68

You always have some eye-popping paces at the track, even more impressive with only a minute or so of recovery...great workout as always.

From derhammer on Thu, Oct 20, 2011 at 15:51:50 from 192.156.110.33

JG - yes, it is definitely a confidence booster, that's for sure. Especially going out at lunch time and running 7 more miles :-)

Joe, thanks for the encouraging words.

From JG on Thu, Oct 20, 2011 at 16:04:00 from 74.190.205.203

I dont ever want to duplicate the feeling at the end of a marathon! Lol I just pray God will pull me through it once or twice a year, and I will live to run another day!

Seriously, nice miles, I am sure that workout will pay dividends! You look bigger than me, I may have to draft off of you in Boston, for as long as I can!

From I Just Run on Thu, Oct 20, 2011 at 16:11:49 from 67.79.11.242

I've been following all of the comments...this type running is out of my league so I haven't said anything...but I can tell you DerHammer is an MONSTER, I've seen him in person...!!!

From derhammer on Thu, Oct 20, 2011 at 16:16:54 from 192.156.110.33

OK, now, I don't know if 5'11" and 168 pounds qualifies anyone as a MONSTER. :-)

From Andrea on Thu, Oct 20, 2011 at 19:05:30 from 72.37.171.52

Great workout!! Very consistent pace on those 1000s.

That must be cold weather for Texas!

From derhammer on Fri, Oct 21, 2011 at 10:57:33 from 192.156.110.40

Thanks Andrea. I enjoyed the quote on your blog from yesterday. It got me out of bed today.

From flatlander on Sat, Oct 22, 2011 at 16:46:05 from 76.31.26.153

Extremely impressive, you are still making giant steps this year, seems like you never stop. Congratulations.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Nice cool morning, nice short recovery run.  Legs had a tough time to get going, the first mile as 10:30 or something like that, back into the high 8:00's by the 3rd mile.  Wore my cushioned Kinvaras.  I think it helps.

Had to go downtown again for work.  Used my lunch hour to run 6 miles on the trail.  This time I took the trail from BS Pool and headed towards the wilderness.  This is a "real" trail with some good technical spots but after about a mile and a half it flattens out in to some very pretty tree covered pathway.  Mostly single track hard packed dirt.  Really a joy to run.  Ran to 3 miles and turned around. 

Kinvaras - Black Miles: 5.40Kinvara Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Hard to get the legs moving again after 2 days off.  This week should be a recovery week, I will try to keep the miles under 50.  

Easy run this morning - trying to save something for mile repeats tomorrow.  Low 7:50's - 8:10s. 

Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

3 miles warm up followed by mile repeats on the hilly loop course with 3 mile cool down.  Coach said 4 repeats if racing the 10 mile race this Sunday, which I plan to do.  Legs were not feeling particularly strong this morning so not sure what is up with that. Still pretty happy with the pace considering the hilly nature of the loop.

Rather humid this morning and 65 degrees. 

1 mile @ 6:03

1 mile @ 5:55

1 mile @ 5:51

1 mile @ 5:56

Kinvara Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From thelimey on Tue, Oct 25, 2011 at 10:57:22 from 198.214.96.242

What was up with that first one ;o).

From flatlander on Tue, Oct 25, 2011 at 11:07:42 from 76.31.26.153

Good job on those splits. What is the race on Sunday? (Apologies for not already knowing.)

From Steam8 on Tue, Oct 25, 2011 at 11:15:50 from 166.70.55.77

10 this morning....already! I am still in my pjs. I couldn't modivate myself to get out of bed before I had to get up with the kids this morning! You are modivating me now. I better get to it! Nice run...10 done has got to feel goooood!

From derhammer on Tue, Oct 25, 2011 at 11:17:55 from 192.156.110.39

James - LOL - yeah, very disappointed in the first one! :-)

Flat - Run For The Water is put on by our running group - proceeds go towards providing fresh water via wells to people in Burundi - where our coach is from. The race is flat until miles 3-6 where the hills come in, with a flat finish back into town. I'll be happy if I can break 65 minutes.

From thelimey on Tue, Oct 25, 2011 at 11:19:12 from 198.214.96.242

Seriously that was a great run this morning, and I am sure you'll kick butt in the RFTW!

From SlowJoe on Tue, Oct 25, 2011 at 13:26:54 from 132.3.53.68

It was warm enough this morning that I actually thought to myself I'm glad I am not doing any kind of workout. So, way to turn in some great repeats.

From JG on Tue, Oct 25, 2011 at 13:56:26 from 71.59.27.33

Hilly sub 6's? You never cease to amaze me! Awesome job & good luck in the 10 miler! I did my first one about a month ago, that is a fun distance to race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

A short recovery run this morning.  

Kinvaras - Black Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Wed, Oct 26, 2011 at 17:07:50 from 198.207.244.102

You deserve it, lots of good running lately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Last warm and humid day for a while, I hope.  The group schedule had a fartlek run but that always turns out to be equivalent to a 15x300m repeat workout.  After Tuesday's fun I decided I would instead just go out for a easy medium long run.  My legs - calves in particular - were a bit sore, maybe from the hills on the repeat loop.  I have also started running in the Kinvara IIs and not 100% sure but they seem like they don't have as much cushioning as the I's, I could be wrong though.  So, long story short, I decided to stay in the neighborhood and do the 12 mile route with the big hills on the front 5 miles. Most miles for the run were in 7:30's-7:40's.

Just as I was lamenting to myself how sore my legs were and how slow I was going and not feeling good at all, I looked at my watch and I was running a 7:05 pace.  I thought I was at 7:40 - so that made me feel a bit better.  I slowed it back down though and tried to keep things easy since this is a recovery week and I am racing this Sunday.  I have also been fighting a glute issue for a couple days - it has not bothered me in a quite a while but it is starting to rear its ugly head. It all starts with a tight lower back on the right side and goes all the way down into the glute and lower hamstring. That's what I get for not stretching like I should be.

So here is an interesting article.  The gist of the research is that in order to increase endurance and power your body must become more efficient at converting sugar to fuel.  The way to do this is to train in a sugar depleted mode and then on race day eat lots of sugar [via GU/gatorade, etc.]

http://www.drmirkin.com/public/ezine102311.html





Kinvara Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Oct 27, 2011 at 15:44:59 from 67.79.11.242

Another good easy?? workout for you! You know, I used to always drink gatorade and take GU when I did any run longer than 45 minutes but reciently I've quit them both and only drink water. I think I'll try some extra sugar starting tomorrow evening for my race on Saturday.

Hope you glute settles down and good luck in the race on Sunday!

From flatlander on Thu, Oct 27, 2011 at 17:19:30 from 198.207.244.102

I had an old one show up today too. It went away, so hope it is nothing.

From SlowJoe on Fri, Oct 28, 2011 at 10:41:44 from 132.3.53.68

Hope the tightness goes away. Always a nice feeling when you find yourself accidentally running faster.

I can't do the sugar-depleted runs, I feel way too weak. But it sounds like a legit way to train.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had a nice sleep in until 7:30 am - I almost forgot that recovery weeks mean to get some extra sleep in as well.  Ran 6 easy around the trail at lunchtime.  8:15 AP.  I tried to keep it in recovery range, I guess I get too impatient.  

Probably do some easy miles on the trail tomorrow and a few strides.

Kinvara Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.350.005.00

Met up with some other runners from the group that are also racing tomorrow.  We ran a very easy 4.6 on the trail with 6 x 100m strides and then picked up our packets.  

Pretty cold out there, I will need to dig out my el cheapo gloves for tomorrow. 

Kinvara Green Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sun, Oct 30, 2011 at 11:29:42 from 166.249.200.108

Good luck today.

Race: Run for the Water (10 Miles) 01:04:06, Place overall: 39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.0010.000.0016.60

Wonderful morning for a run.  I think the starting temp was 50 and the race began at 7 am - so we did not see sunrise until about 7:45 or so - most of the race was in the dark.  No wind - pretty close to perfect conditions.

I woke up at 5:15 and downed 2 scoops of carbopro and 1/2 scoop of powered gatorade mixed in water.  Got my stuff ready and headed out the door.  Met up with some other runners at the Annex around 6 am and went out for a 2.4 mile warm up run. 

15 minutes before the start I took a Gatorade Prime pouch and headed for the start.  We made our way through the crowd to get up front. 

My strategy was to start off in the 6:30s, conserve energy to get through the hills, and then pick up the pace from there.  The hills start around mile 2-3 and end around 4-5 or somewhere in there.  There are a couple of hills after mile 5 and then it flattens out back into town, with some minor inclines along the way, especially the last mile. 

I seem to run races like my training runs - go figure - and that means progressivley. 

I started out with a running buddy and we ran together until mile 6 or so when I started to pull away.  It was good though to keep the first miles in check.  It is hard to hold back when people are passing, but I kept telling myself to stick with the plan and save the energy.

I don't know what happened with mile 2, but I defintely left 12 seconds out there - I think I slowed down too much here - too worried about the hills coming up. 

Coming onto the hills I tried to take them a bit easy and if there was downhill to hit it a bit  faster - I just am not that good on downhills though so I am not sure what I picked up on the downhill parts that we had.  The hills were hard but not too bad - I just kept remembering the hill repeats we do when we get to the top we have to speed up to the end of the street - this came in handy today.  I ran the first 5 miles in 33:xx and thought I was really going have to speed up and run a negative split to make my goal - at the time I thought if I could run 1:05 I would be happy.

My last 2 miles were my best - there were a couple runners from my group that were in front that I had in my sights.  This really helped me drop the bomb on the last 2 miles and was a huge boost to pass both of them along the way.  I turned the corner towards the finish and could see 1:03:43 and ran as fast I could muster to get under 1:04 but alas it was not meant to be - I missed it by 6 seconds.  Still, very happy with the performance given the course and that I had not run it before.  I think next year I will be much better prepared.  The chart said I should be able to run a 10 mile race in 1:03:54 or something - so I have no doubt I could break that on a flatter course.  Looks like after today I will shoot for a 1:23-1:24 at the San Antonio half in 2 weeks.

Overall splits:  6:26, 6:43 (left 10 seconds out there), 6:42 (another slow mile, another 10 seconds), 6:34, 6:32, 6:30 (survived the hills), 6:16 (time to start picking it up!), 6:13, 5:57, 5:58.  Average pace 6:24 for the race.

4.25 miles easy around the trail after the race.

Kinvara Red Miles: 16.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sun, Oct 30, 2011 at 12:35:46 from 166.249.200.108

Way to pick it up at the end. Super fast to be able to run the 9th and 10th splits like that, very impressive.

From SlowJoe on Sun, Oct 30, 2011 at 22:11:14 from 75.109.104.60

Not surprised you were passing people in those last few miles with those splits. Great race, you're on a roll!

From I Just Run on Mon, Oct 31, 2011 at 09:37:21 from 67.79.11.242

As I read your report it felt to me like you were mentally preparing and planning so you can drop the hammer in San Antonio...! Good race managment!

From JG on Mon, Oct 31, 2011 at 11:58:51 from 71.59.27.33

Wow! An 18:44 5k finish after 7 fast miles! Your big workouts are paying huge dividends!!! Keep up the great work.

From derhammer on Mon, Oct 31, 2011 at 14:26:35 from 192.156.110.33

Thanks, guys. I definitely feel that I am getting mentally stronger towards the end of races, so that is encouraging.

JG - wow, I hadn't noticed it from that perspective.

From Dan on Tue, Nov 01, 2011 at 23:24:40 from 24.209.83.20

You are not kidding about that finish- whatever you got going on in training I would not change a thing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

I made the trip downtown so that I could run on the trail.  My legs thanked me for it.  I did the dam loop and added some on for a bit over 12 miles.  First 2 were close to 9:00 miles but then dropped to the low 8:00s and a few 7:30's-7:40's towards the end.  Legs feel pretty good considering the race was just 2 days ago.

Kinvara Red Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Nov 01, 2011 at 09:37:57 from 67.79.11.242

I know you don't like that loop....but you don't have to curse about it!!!

From SlowJoe on Tue, Nov 01, 2011 at 09:38:54 from 132.3.53.68

Geez what did the damn loop ever do to you?!

From derhammer on Tue, Nov 01, 2011 at 09:57:39 from 192.156.110.34

Ha - you guys are funny - totally messed that one up! :-)

From flatlander on Tue, Nov 01, 2011 at 16:24:20 from 198.207.244.102

This is really good news for your training that you could run that well so soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Last nice morning for a while, I think.  Temps are supposed to drop significantly over the next couple nights.

Anyway - easy 7.25 in the neighborhood this morning.  Low 8:00's.

Kinvara Red Miles: 7.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

OK - so I decided on running some 800's today.  In retrospect probably not the best plan only 4 days after the race, but I felt like my legs were recovered enough - wrong.

The group was going to run a tempo or something like that and I felt like I had just done that on Sunday.  I had emailed out and another runner responded that they would be at the track doing some 800's. That sounded just dandy to me.

A few issues with that plan - I went out to see a band last night - I got home at a respectable time and was in bed by 11 - but just did not sleep well at all.  I probably got 5 hours of sleep.  I am also coming down with something - could be allergies - but not feeling 100%.  It was 42 degrees this morning but there was also a 25-30 MPH gusty wind.  And finally - the other runner never showed at the track so I ended up doing the repeats by myself.

I should have run another 12-13 semi-easy medium long run instead, but oh well, at least I was smart enough to cut this workout short.  By repeat #3 I could tell it was not happening today.  Running a 5:40 pace into a 30mph wind on an exposed track is not any fun.  I could not break 2:50 no matter how hard I tried. My legs were still tired and I didn't have the energy.  Stopped after repeat # 6 and ran 4 easy back to the car @ 7:50 pace. 

4 mile very easy warm up followed by 6 x 800m @ 2:50 - 2:51's with 1:30 rest in between with 4 mile easy back.

Kinvara Red Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Nov 03, 2011 at 10:20:44 from 132.3.53.68

Still impressed that you could do 6 in that wind. Obviously it's not a zero-sum force when you're talking about its effects on running. Like hills, the headwind seems to hurt about twice as much as the tailwind helps.

We were lucky - the cold front arrived in the afternoon yesterday and the wind was dying down by this morning. Way to power through.

From I Just Run on Thu, Nov 03, 2011 at 10:41:22 from 67.79.11.242

You were much more determined than me.

I too planned to go out this morning but decided to cut it short...actually to nothing! I got all my gear together before bedtime but didn't get in bed until late. With being tired, the wind and cold and still a little tired legs I decided to sleep in. Tomorrow I'll run even though it's going to be about 32 degrees. You'll feel much better than me today knowing you accomplished something.

From JG on Thu, Nov 03, 2011 at 14:10:47 from 71.59.27.33

Great job pushing through ... nothing worse than being at the track for some speedwork & having your legs not cooperate! Sounds like you made the most of it though!

From Dan on Thu, Nov 03, 2011 at 20:17:34 from 24.209.83.20

You like punishment... nice job so soon after a race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6 easy miles on the soft trail at lunchtime.  Going to go for the last 20 mile long run tomorrow with some MGP hopefully.

Kinvara Red Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Fri, Nov 04, 2011 at 16:33:30 from 71.59.27.33

Good luck on your long run!

From Steam8 on Sat, Nov 05, 2011 at 10:42:15 from 166.70.55.77

Have fun running 20 today! It is snowing like crazy here in SL.

From derhammer on Sat, Nov 05, 2011 at 13:06:30 from 70.113.125.159

No snow here - I can't imagine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.5012.000.000.0019.50

Nice cool morning - around 44 degrees with no wind.  Today was a 20 mile loop with the first 4-5 miles steady net incline gain, across town and up some more, then over and back down.  

The plan was to run 4 easy, 6 MGP, 4 MGP+20 sec, and finish with 6 MGP.  Well, once I got going I decided to ride it out until my legs couldn't go anymore.  That was around mile 17.  Still feeling a bit of the race from Sunday and with a 1/2 next weekend I decided there was no need to push the end.

I started with the group at 5:30 am and ran with them for about 3 miles and then started to pick it up.  I ran alone the rest of the run.  This is the time of year where people have run their marathon or are going to, or dropped out of one.  The 2 runners that I should have been running with today have both dropped out of CIM, and Lisa is running San Antonio full next week, so that left me to run by myself.  That was OK though - I am going to have to race by myself so it's good practice. :-)  I decided 19.5 was sufficient given the quality.  I felt pretty good with the low 6:50's - high 6:40's - hopefully I can manage a few of those during the marathon.  I need at least a 6:50 average for a sub 3.

Splits:  9:04, 8:16, 7:22, 7:14, 7:07, 7:05, 6:56, 6:57, 6:48, 6:53, 6:48, 6:50, 7:04, 6:54, 6:48, 6:55, 6:57, 7:10, 7:45, .5 @ 7:22. 

Broke 70 for the week - maybe another 70+ next week (including the 1/2 marathon) and then  taper time. 

Kinvara Red Miles: 19.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sat, Nov 05, 2011 at 13:38:40 from 75.109.104.60

That's another really solid long MP run for you. I'm not really looking forward to the 10 and 12 miles MP stuff but it seems to be working wonders for you. Nice run.

From derhammer on Sat, Nov 05, 2011 at 15:14:39 from 70.113.125.159

Joe, thanks, yes, these runs help.

I showed this article to you before, right?

http://runningtimes.com//Article.aspx?ArticleID=4835

Not saying one has to do that - but it does reinforce the idea that MGP runs are good.

From JG on Sat, Nov 05, 2011 at 16:14:09 from 71.59.27.33

I'm going to stop coming to your blog, every time I do, I feel like a weak runner! lol

Seriously, great job ... your progress is remarkable & you earn every ounce of it!

From thelimey on Sat, Nov 05, 2011 at 21:41:28 from 66.90.219.170

Great run sir. I'll be looking for you at the start line in SA ;o).

From I Just Run on Sat, Nov 05, 2011 at 23:58:45 from 71.41.149.142

I'm sure no expert but my money is bet that you won't have any problem with the 6:50 come marathon time! This run today really looks strong :-)

From flatlander on Sun, Nov 06, 2011 at 15:59:49 from 76.31.26.153

Good solid run. I agree that these fast long runs do a lot of good. Something I read recently (McMillan I think) said that if you do too many of them you can get burnt out, but he recommends 3 to 5 prior to a big marathon. I used to do it quite a bit and I think I will go back to it this cycle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Overcast with a few light showers - I always like to run in the rain.  Maybe it's because we don't get too much of it anymore.

I stayed on the trail to give my legs a break.  On Saturday's long run I felt a tweak in my left calf on the last mile.  It went away and felt fine.  However, later in the day I would feel in - it felt like a spasm - quite odd.  After a tough week and that tweak I took yesterday off.  

It feels better today - a bit sore when I stretch it but did not bother me too much while running.  With a half coming up this weekend I don't think I will be doing any hard workouts this week.  I will try to stick to the trail as much as possible.  I feel like I am on the razors edge with pushing my body and at this point there is too much to lose and too little to gain by pushing too hard.


Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Mon, Nov 07, 2011 at 15:44:59 from 132.3.53.68

Good call - I am familiar with that razor edge, seems almost inevitable when training hard. Your HM will do just fine for a workout.

From flatlander on Mon, Nov 07, 2011 at 17:47:45 from 64.129.54.210

I know the feeling. I think I stepped over the edge just slightly last week, playing around with my own left calf.

From JG on Mon, Nov 07, 2011 at 22:10:57 from 71.59.27.33

Wise move. Are you gonig to race the half or use it as 13 GMP?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ok - that was gross - 70 degrees and 90% humidity - and it's November!  This is torture after running in nice cool mornings lately.

Anyway - I woke up a bit too late to try and get down to run on the town lake trail.   I decided I would run the 14 mile out and back route that I have been using for my progressive runs.  I know yesterday I said I would take it easy this week and that was my intention this morning.  I ran by feel and let my legs lead the pace.  By mile 3 I was already at a pretty good clip so I kept going.  I pretty much ran by feel and it went well until the last 3 miles or so as it is mostly up at this point combined with the heat which caused by heart rate to go up.  Only had 1 gu and took 1/2 a my waterstop around mile 3.5 and coming back I had the second 1/2 at the same waterstop.  I felt the lack of energy towards the end of the run, maybe next time I will take 2.

8:54, 7:39, 7:24, 7:16, 7:17, 7:24, 7:16, 7:08, 7:00, 7:02, 7:04, 7:14, 7:10, 7:02. 

Kinvara Red Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Tue, Nov 08, 2011 at 22:13:18 from 76.31.26.153

Well, you didn't slow down for the last two splits, so I would say it was a very good run, especially for being so long.

From SlowJoe on Wed, Nov 09, 2011 at 10:22:26 from 132.3.53.68

Way to throw down the 7-minute miles at 70 degrees. Man, that is warm for November, isn't it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Nice and cool morning - out and back from the house for 7.5 miles total.  No one else out there but me this morning.  At least I didn't see anyone.  8:29 AP.

Kinvara Green Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steam8 on Wed, Nov 09, 2011 at 08:58:51 from 166.70.55.77

Nice! 7.5 already this morning! It is too cold for me to go out this morning. I am headed down to the dreadmill and I wish my run was already done!

From I Just Run on Wed, Nov 09, 2011 at 10:35:42 from 67.79.11.242

I can just here it in your voice, I bet you wanted to run about 15-20 this morning in the cool weather :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.250.008.00

Met up at the annex to run some fartleks on the trail - nothing too taxing but fast enough to shake out the legs a bit.  Ran 2.5 easy and then 12 x 1 min fast - not paying any attention to pace - with 1 min easy pace in between.  Looking back at the history on my Garmin the fast portions were 6:30-6:10 pace.  I wanted to run around HMGP pace so that was at least within the range. 

Probably run a few miles tomorrow and maybe some on Saturday. 

I am taking the family down to San Antonio tomorrow to make a weekend out of it.  I think we will go to the zoo, maybe the children's museum.  Interestingly enough my son had no desire to do Sea World.  That's fine by me.  I probably won't get much leg rest on Saturday but I am not too worried about it since it is a half and not the full.  Speaking of that, I am glad I am not running the full, and if I were, would probably not - starting temperature for Sunday morning will be about 60 - and with the sun it is going to warm up fast.  I have said it before, and I will say it again, I am through running marathons in Texas! :-)  This just reinforces my opinion.

Kinvara Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Nov 10, 2011 at 12:57:40 from 67.79.11.242

I think you're ready for a great race! I now wish I was running SA instead of last week's race :-)

From flatlander on Thu, Nov 10, 2011 at 14:37:29 from 76.31.26.153

I didn't realize we were in for another heat wave. Maybe they will last all winter?

From SlowJoe on Fri, Nov 11, 2011 at 11:48:44 from 74.196.65.182

Yeah, Sunday it's gonna be (almost as) hot here too (for the one workout I'm doing all week). The fact that you're racing a half in San Antonio makes it all the worse! I think the running gods save their adverse conditions (heat, humidity, wind) for weekends just to torture us.

You're still in for a pretty huge PR either way - good luck!

From I Just Run on Fri, Nov 11, 2011 at 11:54:30 from 67.79.11.242

Ahhhhh...I just looked, I think that will be the hottest day in 2 weeks :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy in the morning - just to shake the legs out.  7:50's.

Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Sat, Nov 12, 2011 at 10:38:15 from 208.54.35.201

Have a great race David!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.750.004.25

We drove down to San Antonio last night.  The kids are having a blast so even if the race goes south we had a good time as a family.

Woke up @ 6:45 this morning.  Staying at a hotel and don't know the area.  Thought I would go for a few miles to keep the legs loose.  I wanted to do a mini carb load so I thought about going to the treadmill and running a couple with 3 minutes fast followed by carb load.  For some reason the room key would not open the gym.  So outside I went.  Luck upon luck there is a high school right up the street that I found by running up that way.  I did 2.75 miles with 2 on the track and then 1000m fast.  I downed a bottle of Gatorade Prime Pro with 85 carbs and then short run back to the hotel.  Pigged out a breakfast.

Forecast for tomorrow is low 60's.  It all depends on if it is going to be cloudy like they say.  If the sun is out then all bets are off.  At the very least it will be a hard training run.

Kinvara Red Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, Nov 13, 2011 at 10:52:01 from 74.196.65.182

Looking forward to reading about it either way! Hope it went well!

Race: San Antonio Half (13.1 Miles) 01:25:40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

Mid 60's and something like 90% humidity - we are off to the Zoo now so I will put in a full report later.  I am pretty disappointed as I thought a 1:23-1:24 was a possibility.  I guess I will take the 1:25 and live to fight another day.  I started out right were I wanted but faded in the last 3.  More details to follow.  Overall pace was 6:32 according to the Garmin.

RACE REPORT:

I woke up at 5am, downed a bottle of Gatorade Prime Pro, got my stuff together, and then headed out the door.  I knew it was going to be a rough morning when I went out to the car and it was drenched in moisture – and it hadn’t even rained. 

I don’t know San Antonio that well so I decided to drive to the shuttle location.  It took about 10 minutes to get into the parking lot because of traffic.  They had arranged everything well and getting on the shuttle was not a problem, as short wait in line and then we were off.  The shuttle ride took about 15 minutes.  I had about an hour before the race.  I had to find the gear check in.  There were 26 UPS trucks arranged by last name.  Since the race end was not near the beginning they trucked all the gear over to the finish.

I warmed up for 1.5 miles and then made my way to the 1st corral.  When I registered the day before the computer assigned me to corral 5.  Changing it at the Expo was not a problem, though.  It didn’t really matter since no one was checking anyway.    

I met up with Matt, a guy that I try to keep up with in training.  He said he was going to shoot for a 1:20 – 1:25 – I thought that was a wide range.  I said I wanted to go for a 1:23-1:24 but would be happy with a 1:25.  I thought I would try and stay with him but we got separated at the start and he passed me about the ½ mile mark and I knew I could not keep up.  He finished n 1:23 BTW. 

My main strategy was to keep the splits around 1:25 but at least under 6:30’s.  I was hoping I could pull off strong finishing miles like I did in the 10 mile race but the weather kept me from doing that.  I drank a Gatorade Prime around mile 2-3 and got a surge off of that.  I felt pretty strong until mile 5-6 when my heart rate started to rise.  My mind was playing tricks on me, too, thinking about how I can barely run a 5 mile tempo run @ 6:25’s – how was I going to run a half marathon at that pace?   At around mile 8 I took a 2nd Surge gu and almost choked – it burned my throat something awful.  I had been fighting something lately and did not realize my throat was that sore.  It took everything I had to keep from walking at that point.  It was probably another ½ mile or so before I got some water.  It was very hard to get my breathing back under control.  They were handing out Cytomax and I choose not to have any.  Too many bad memories from Steamtown marathon.  I should have probably done a better job with my nutrition strategy.   I don’t know how much it would have helped but it may have made it less painful.

Miles 10, 11, and 12 - I really started to fade big time – again, it was mentally taxing just to keep the legs moving.  At this point I am telling myself to finish and to save it for the marathon in 3 weeks.   I don’t remember much else.  I do remember there was a pretty good hill climb with about ½ mile to go.  Somehow I was able to pick up the pace a tad on the last mile and gave it everything I had when I turned the corner and saw the finish in the distance.  I was not going to be denied a 1:25. 

They say to double your half marathon time and add 10 minutes – so I should have a shot at a 3:00 in 3 weeks if all goes well.

I am not sure how to handle the next 3 weeks training wise – I have never raced this close to a marathon before.

Splits:  6:27, 6:24, 6:25, 6:26, 6:37, 6:30, 6:35, 6:31, 6:29, 6:40, 6:40, 6:46, 6:33, .13 @ 5:04.

Jogged .5 mile from the shuttle back to the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, Nov 13, 2011 at 12:02:55 from 74.196.65.182

Nice! definitely would've been lower with normal temps. Look forward to the details.

From Bec on Sun, Nov 13, 2011 at 19:59:59 from 68.206.133.141

Great time! I heard that it was really hot and humid. Kinda strange after the cool mornings we've been having this week.

I have recently moved to Texas and I am looking for some good races in San Antonio (marathons) that fall on Saturdays, know of any?

From derhammer on Sun, Nov 13, 2011 at 20:37:20 from 70.113.125.159

Thanks Joe - I would think so, too.

Thanks, Bec. None that come to mind. I am not too big on Texas marathons - every one I have run ended up being hot and humid or warm but the end. Marathonguide.com lists all marathons, and you can search by state.

From thelimey on Mon, Nov 14, 2011 at 08:20:26 from 66.90.219.170

Fantastic run David. It was awful out there yesterday morning. I ran my slowest 1/2 marathon in 5 years. I drank so much water and Gatorade the day before the race, and of the morning of the race, but I was already feeling dehydrated by mile 6. I was almost 30 seconds per mile slower than in the Run for the Water (10 miler) on a hilly course, but in kind weather conditions. If you catch good weather in CIM you will crush it. Have faith in the huge and sustained effort you've put into your training, and let it carry you to success. We can't control the weather, but you did a great job of taming it yesterday morning.

From I Just Run on Mon, Nov 14, 2011 at 09:19:31 from 67.79.11.242

Although I wasn't at the race I was still out running at the same time as you! It was hot and humid...I think you did very well considering the conditions! I would still mark it down as a success :-) This was still a 4:00 PR for you wasn't it?

From flatlander on Mon, Nov 14, 2011 at 09:20:21 from 76.31.26.153

Looking forward to the long report, but if 3:05 is still your goal at CIM it's probably already in the bag. You have been running so well that your profile goal might be out of date, though, seems to me your "B" goal would reasonably be 3:00 flat, simply because cool weather with low humidity is so much faster. Even if it's a bad day in Sacramento you will have low humidity. But just think about it, you had a 3:17 PR this year -- to get anything in the low 3s in the same year is remarkable.

From JG on Mon, Nov 14, 2011 at 10:49:28 from 71.59.27.33

Let's see ... you just ran 20 seconds faster than a 3:00 marathon pace on a tougher course, in much tougher conditions ... 3 weeks before your marathon. I don't think anyone needs to tell you what 90+% humidity does to you! Hope you had fun at the zoo! Celebrate!!

From derhammer on Mon, Nov 14, 2011 at 10:49:57 from 192.156.110.40

IJR - yes, a 4 minute PR off of a mostly downhill and cold 3M half in 2009. My most recent half was the Decker half last December and that was a 1:31 or so. It is not a distance I have been particularly good with.

Flat, well, I ran a 3:07 in Iowa in June, so yes, I have revised my goal to a sub 3:00. I have not put it in writing, though. Maybe I should.

From Claudio on Mon, Nov 14, 2011 at 14:51:52 from 173.75.185.177

Congratulations on a great effort and PR, DerHammer! It does sound like you are right there on the 3:00 level, and the benefit of running a half a few weeks before the full is that you can then focus on what can be improved - maybe race-day nutrition strategy as you noted. For your final 3 weeks, I wouldn't do anything different than you did for your June marathon, if that worked out really well, since you should recover from this half in a very short time given your fitness level. Good luck on your quest for sub-3!

From Steam8 on Mon, Nov 14, 2011 at 19:37:14 from 166.70.55.77

Wooohoooo! What a great time! Congrats. You've got to be feeling gooooood!

From Dan on Mon, Nov 14, 2011 at 21:52:43 from 24.209.83.20

Congrats David - everything is falling into place for CIM- and I believe you see that too. Well done man, I am impressed!

From I Just Run on Tue, Nov 15, 2011 at 17:34:11 from 67.79.11.242

I just heard about and listened to the report of runner that died at the SA Marathon. Here is the weblink:

http://www.huffingtonpost.com/2011/11/14/jorge-fernandez-half-marathon-runner-dead-dies_n_1093615.html

I think you can cut and paste it in the browser.

Tragic

From derhammer on Tue, Nov 15, 2011 at 17:53:00 from 192.156.110.40

IJR - yes, I heard about it. Tragic, indeed.

From flatlander on Wed, Nov 16, 2011 at 11:20:34 from 198.207.244.102

Just read the full report. Had to laugh about the "collapse" in miles 11 and 12. Cost you a whole 10 seconds per mile there! Seriously good job on that race and I think you can look forward to a great marathon time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spin class for 55 minutes.  I kept the resistance pretty light.  I knew if I did not do anything my legs would really be sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Nov 15, 2011 at 10:03:18 from 132.3.53.68

Just read the rest of the details from your RR. I think the difference is that with the cooler weather you probably wouldn't have faded at all, and maybe negative split (giving you the 1:23-1:24) - I think you will definitely be able to coast in to a sub-3 after that, even with 'ok' conditions at CIM. Again, nice going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 super easy - took my 8 mile out and back route from the house. Didn't wear a watch.  It was San Antonio all over again - 100% humidity and 60's.  Legs feel pretty good, though I am not sure I am up to 1000's on Thursday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 recovery miles on the trail.  8:20's.  I am not sure I will run tomorrow's workout - I'll see what the legs feel like.  Otherwise I will run easy again and then run 14-16 on Saturday with some MGP during the second half.   Pretty much in maintain mode at this point.

Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Steam8 on Wed, Nov 16, 2011 at 17:55:10 from 166.70.55.77

Maintenance looks good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.112.255.850.0012.21

Ah, a nice cold front blew in last night.  

So the workout on this morning's agenda was 9 x 1000m at HMP with 400m active recovery around MGP - no stopping allowed what so ever. The first 3 1000s were supposed to be HMP, and then drop 5 seconds on each of the next 2 sets of 3.  Total mileage was just over 8 miles on the track.  The goal of the workout was just to work on turnover and build some confidence a couple weeks out from the marathon.  The coach and couple other runners were handing out cups of water and gatorade so we could get some practice of drinking while on the run.

I wasn't sure how my legs would feel but they responded really well.  I kinda skipped the whole HMP deal and ran mine at 10k pace or a bit faster, with my recoveries @ or slightly slower than MGP.  I don't know, running fast on the track is just a bad habit I guess.

2 miles warm up on the trail from BS pool to Austin High. 

9 x 1000m @ 5:54 to 6:10 pace, 400m recoveries @ 6:49 - 7:11 pace.

Combined 8.05 miles @ 6:21 AP.

2 miles on the trail back to the car @ 7:50 pace.

Kinvaras - Black - Neon Green Miles: 12.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Thu, Nov 17, 2011 at 10:03:26 from 132.3.53.68

Nice! Your track workouts always blow my mind. Even more impressive 4 days after a hard 13.1. Great job.

From I Just Run on Thu, Nov 17, 2011 at 10:10:49 from 67.79.11.242

I would say this was a great workout. I notice you didn't whine and complain about the weather like I did. Maybe it's because I don't have some to hand me water :-)

From JG on Thu, Nov 17, 2011 at 11:46:13 from 71.59.27.33

I am really excited for you to have CIM around the corner! You are really dialed in ... awesome workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Quick core workout at the gym this morning before work.  Not sure if I will get out for a run today or not.  

Checking the schedule from my summer marathon - I ran 16 with 8 @ MGP 2 weeks out.  I may run similar.  I see the RLRF plan has a 13 mile MGP run 2 weeks out.  I may go for 14 miles with 1 mile warm up and then hit the MGP for 13 - just like race day will be.  I guess I will decide tomorrow.  I like to experiment a bit during taper - looking a different plans as seeing what looks good.

 

5.25 easy miles on the soft trail loop at lunch time.  No watch - no pace. 

Kinvaras - Black - Neon Green Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Fri, Nov 18, 2011 at 14:58:42 from 67.79.11.242

Just saying "Race Day" gets my heart pumping :-) Maybe everyone is going to convert to the RLRF program. LOL

From derhammer on Fri, Nov 18, 2011 at 16:35:53 from 192.156.110.40

I don't think so for me, but I like to steal some of the workouts. :-)

From flatlander on Sat, Nov 19, 2011 at 10:48:28 from 76.31.26.153

Dream on Preston! David, I consider you the tapering expert on this blog, will be interested to read your conclusions after this cycle.

From derhammer on Sat, Nov 19, 2011 at 10:54:35 from 70.113.125.159

flat - then why do I feel so lost this time around? I have never run 2 hard races this close to a marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0012.000.000.0014.00

This morning did not go as planned due to tired legs and warm and humid weather.  2 hard races - with the half 6 days ago and this past Thursday's workout has taken a toll.  I could feel it after about 3 miles of MGP - which felt really hard due to the weather.  65+ degrees and high humidity.  It was San Antonio all over again.  I hit the hills around mile 7 of MGP and my legs died.  7 and 8 were not fun.  I was unable to hit 6:50 or below.   Not a big confidence run.

I met up with the group and ran 2 warm up miles then dropped the pace for some MGP but started fading soon after - heart rate was high and legs were tired.  I slowed down for a couple miles and then picked it up again coming back in.  Some guys I ran in the beginning finished in front of me even though I took off in front of them around mile 3.  They said they had 14 miles so I must have missed a mile or more with my watch because I only showed 13.25 miles.  Strange.

I will have to plot it out on the map to see.

2 miles warm up @ 8:40 pace.

12 @ 6:59, 6:55, 6:57, 7:05, 6:59, 7:03, 7:23, 7:40, 6:57, 6:42, 6:52, 6:48. 

I am seriously considering 2 full days off at this point to let the legs recover.  We will see if I can hold myself to it.

Around 40 miles for this week is the plan - I need to work that out.  I think it is pretty manageable even with the next 2 days off. 

Kinvara Red Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sat, Nov 19, 2011 at 11:22:29 from 75.109.104.60

Just forget about this one and recover. With those 1000s and the race recently, combined with the heat today, it's totally understandable. Your HM in the heat last weekend is all the proof you need, in my opinion. You could take a day off, then an easy 5-miler on Monday if you can't stand it.

From flatlander on Sat, Nov 19, 2011 at 11:23:15 from 76.31.26.153

I think you will be fine. You will recover quickly and probably benefit from this tired-leg dip. You should have plenty of time. I wouldn't hesitate at all to take two days off.

From JG on Sat, Nov 19, 2011 at 11:55:18 from 71.59.27.33

I agree with Joe & Flat! You are ready ... rested legs will only make you stronger/faster than you were in your half! You will not lose any fitness by scaling back for 2 weeks, but your legs will get stronger.

From Steam8 on Sat, Nov 19, 2011 at 17:51:22 from 166.70.55.77

WOW...still looks like a great run to me. 14 is great on tired legs and your time was fast! Nice run!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 minutes on the stationary bike at the gym.  Good effort.  Followed up with some hip work.

 Tomorrow is the fun 10 mile Fartlek - a pre-marathon tradition.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Mon, Nov 21, 2011 at 16:36:03 from 67.79.11.242

Fratleks...lots of fun! 12/4 is getting close :-) Is your family going out with you?

From SlowJoe on Mon, Nov 21, 2011 at 19:38:08 from 75.109.104.60

10 mile fartlek -- don't go too crazy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.884.140.0010.02

Woke up to thunder and lighting at 3:30 am - finally fell back to sleep and then woke up again a bit before 5 am.  I quickly checked the radar to make sure the storms had passed and then got ready and headed downtown.  I met up with a couple other CIM runners at 5:30 am.  

We ran 2 miles warm up and then started the workout.  I had programmed my watch the night before so I had to stop and find that workout to get started.  I ended up running alone since my paces were a bit faster than the others.  The trail had lots of puddles and was sometimes hard to navigate.  It was 60 degrees but 100% humidity.  I am guessing the trail took at least 5 seconds per mile off.  Not a super confidence inspiring workout but I finished it.  I met up with the other runners later and 2 of them had cut it short and the other finished but did not hit the paces he wanted.  So, I'll take it.

20 minutes @ MGP 6:55 pace (2.88 miles)

2 minutes @ 7:40 pace (.26 miles)

10 minutes @ HMP 6:30 (1.53 miles)

2 minutes @ 7:45 pace (.26 miles)

5 minutes @ 10 k pace 6:25 (.76 miles)  Not really 10 k pace here.

1 minute @ 8:30 (.12 miles)

5 minutes @ 10k pace 6:18 (.80 miles)  Better,  but still off pace.

1 minute @ 7:00 pace

1 minute @ 5:59 pace (.16 miles)

1 minute @ recovery (.10 miles)

1 minute @ 6:00 pace (.16 miles)

1 minute @ recovery (.11 miles)

1 minute @ 5:58 pace (.17 miles)

1 minute @ recovery (.11 miles)

1 minute @ 5:59 pace (.17 miles)

1 minute @ recovery (.11 miles)

1 minute @ 5:58 pace (.17 miles)

Kinvara Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Nov 22, 2011 at 11:02:29 from 67.79.11.242

Wow...complicated...Good run...I think :-)

From flatlander on Tue, Nov 22, 2011 at 14:07:28 from 64.129.54.210

Complicated, but I can see the pattern: Just go harder and harder until you drop.

From derhammer on Tue, Nov 22, 2011 at 14:09:48 from 192.156.110.33

IJR - there is a method to the madness.

Flat - right, just like in a marathon!! Hopefully not until after I cross the finish line, though.

From I Just Run on Tue, Nov 22, 2011 at 14:31:45 from 67.79.11.242

I know there's a method to the madness...I've seen the results in the last year!

From LymanW on Tue, Nov 22, 2011 at 16:19:16 from 170.135.241.45

Monster workout! Are you going to shoot for a sub 3 at CIM?

From derhammer on Tue, Nov 22, 2011 at 16:27:39 from 192.156.110.33

LymanW - that's the plan! We will see how it all comes together. It's a huge goal and it is hard to believe I am even close to it compared to where I was just a year ago.

From Steam8 on Tue, Nov 22, 2011 at 16:41:56 from 166.70.55.77

Dang! Nice run!! That run is inspiring to me.

I love it when thunder wakes me up in the middle of the night.

From SlowJoe on Wed, Nov 23, 2011 at 15:25:53 from 98.201.152.210

Good one, sounds like a tough run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery paced miles.

Kinvara Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Nice crisp morning but quite humid and foggy.  The CIM group met up at 6 am and we did a 2 mile warm-up to Austin High.  

The regular group had 400's on the schedule and the CIM group had Yasso 800's.  It was a sparse crowd out there this morning.  I knew I would be running alone but fortunately I saw James.  I asked him half jokingly if he was going to pace me through my 800's.  Poor guy, here he was going to come out and run a few 400's and he gets roped into running 800's.  He was gracious enough to say yes.  

I talked to coach before hand and it was agreed that I would run by feel - if I felt good I would keep going and if not I would back off. At this point there is not much to be gained and today's workout is all about turn over.   I get the 800's relaxed and didn't push them.  Nice and easy on the first one and James got carried away a bit on the third, but other than that they were all pretty close.  Some active recovery in between.

2 miles warm-up.

8 x 800's  3:03, 2:57, 2:47, 2:52, 2:50, 2:53, 2:50, 2:53.

2 miles easy back to the car.  It was gorgeous - almost surreal - the sun cresting with a brilliant red, mist coming up off of town lake, leaves falling on the trail - I feel sorry for all those people who sleep in and never get to see such beauty. :-)

I put my legs in Barton Springs pool and it actually felt warm with the outside temp being around 50 degrees. 

Kinvaras - Black - Neon Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From thelimey on Thu, Nov 24, 2011 at 15:08:19 from 66.90.219.170

I knew I'd get blamed for that third one, BUT I also remember you pushing me down the home straight ;o).

You looked in great shape, and I know you'll do great in CIM. Just believe in your training, keep the faith, and great things will happen!

From SlowJoe on Thu, Nov 24, 2011 at 23:05:22 from 98.201.152.210

Great workout, and sweet 800s. Time to start relaxing!

From flatlander on Sun, Nov 27, 2011 at 08:08:41 from 76.31.26.153

Good job, those are nice "relaxed" 800s. Your taper is looking great.

From I Just Run on Sun, Nov 27, 2011 at 10:37:36 from 166.147.76.156

Now this sounds like a great running day or just a great day in general!

Thanks for making me feel bad for sleeping in :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery miles, low 8:00's.  Legs felt pretty good.

Kinvaras - Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Woke up to rain though it had stopped by the time I arrived to the annex.  I brought my visor along just in case and it turned out to be a good idea as there was a light rain on and off throughout the run.  The crushed granite trail had turned to quick sand - well, not that bad - but it was mushy and took a lot of pace off.  

So - a bit over 2 miles on the trail until we hit the road.  4 more miles through some hilly terrain and then a turn around and back along the same route.  I was really in a grove about mile 8 and felt great, but at mile 10 I came back on the trail and the pace disappeared and the mushy trail took all the energy out.  With about a 1/2 mile to go I jumped back up on the road to prove to myself that it was the trail and not me that could not hold the pace.  I was able to pick it back up so which made me feel better. 

Doing a hard taper this week - only 3 days of running not including Saturday's pre-carb load run.  I might muster 20 miles.  I have been getting a lot of sleep which has been awesome.  I woke up Sunday morning at 8:40 am!  I should be well rested come Sunday.

8:43, 7:54, 7:36, 7:09, 7:19, 7:17, 7:02, 7:08, 6:46, 6:49, 7:10, 6:59.

Kinvara Red Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Mon, Nov 28, 2011 at 16:52:22 from 132.3.53.68

Only 3 days of running would leave me pretty restless - good luck with that! The sleep will be huge though.

From I Just Run on Tue, Nov 29, 2011 at 10:39:22 from 67.79.11.242

Hey DerHammer,

It's almost show-time :-) I bet you're getting excited! It looks like I'm going to drop out of the Dallas Half marathon this weekend :-(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy around the trail at lunchtime.  8:10's - 7:50's.

Kinvaras - Black - Neon Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.200.000.006.20

Dress rehearsal day - nice and cold - 34 degrees.  I ran 3 easy miles and then 3 @ MGP.  Legs did not feel particularly good, still have that nagging hamstring, fortunately it does not bother me while running, only after.  

MGP: 6:58, 6:53, 6:55.   

Unless something miraculous happens on race day I don't feel a sub 3 is in the cards.  I have not been feeling it lately.

Kinvara Green Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Tue, Nov 29, 2011 at 13:38:50 from 71.57.246.108

Nice tune-up run. Rest up & take care of that hammy! Try not to be hard on yourself for a couple traing runs that may not have been as good as you hoped. Your training has been awesome.

A couple weeks ago you cranked out a half at 6:30 pace in warmer conditions and likely slower course! Believe in race day mojo, it has incredible effect on what we are capable of! Nobody can nail every traing run, you dont have to, they are all geared towards a great race day effort.

Enjoy the race, your body will tell you how hard and when to push! We are all pulling for you, & I am confident you will run awesome! Best of luck!!

From SlowJoe on Tue, Nov 29, 2011 at 21:22:15 from 74.195.74.62

I agree with JG on all points, I just think that half you ran in the heat is really impressive. Either way, I'm sure you will pace it right and if you don't get sub-3, it'll be really close.

From I Just Run on Wed, Nov 30, 2011 at 11:14:48 from 67.79.11.242

I'm excited, I think you're going to do great in the race. Enjoy your time out there!

From JG on Thu, Dec 01, 2011 at 11:09:03 from 71.57.246.108

Looks like perfect running temps with little wind ... Go get it bro!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.002.200.006.00

OK - pretty much last run of significance before Sunday.  Met up with the group @ the annex.  I ran with 2 other guys that are heading up to Dallas to run the half.  (BTW- have I said I am done with Texas marathons!!?  Looks like 50 degrees and rain for the Dallas people.  I think I am going to get a t-shirt made saying I am done with Texas marathons so I don't sound like a broken record! LOL.)  By contrast, CIM looks like it will be dry, low humidity, no wind, and 38 degrees at the start!  Now, if only some clouds would blow in - but you can't have it all.

Back to today, we ran the 5 mile loop on the trail with 13 x 1 minute fast / 1 minute recovery focusing on turnover.  Took it easy the first couple a MGP pace, then down to 10k pace with a couple at the end at 5k pace and the last one @ 5:22 pace.  It felt good and the legs felt pretty strong.

Then ran a cool down mile at the end. 

I spoke to the coach afterwards about pacing.  He is firmly in the negative split camp - saving energy for the end as the last few miles are super flat and it's a straight line to the finish.  He said I should aim for a 1:31 at the half.  He said if I feel like crap during the first 10 miles it is going to be a great race.  I thought this was odd and counter intuitive but he should know.

Kinvaras - Black - Neon Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Dec 01, 2011 at 11:53:47 from 67.79.11.242

Sounds like it's all coming together for you...feeling strong and confident!

I am entered in the Dallas Half Marathon by have decided to bail on it. I planned to run it because my daughter was going to run but she dropped out and then I saw the weather report and also though about the drive, time and money it would take to get there. I'm really too focussed on my LV finals next week to worry about this race anyway.

From flatlander on Thu, Dec 01, 2011 at 13:27:30 from 64.129.54.210

I don't know the science, but I know that I feel good about every marathon I managed to pull off a negative split. There is something about being in control that brings a nice sense of accomplishment. Hadn't heard that comment about the first 10 miles before, interesting.

From SlowJoe on Thu, Dec 01, 2011 at 15:46:21 from 132.3.53.68

I wouldn't know anything about negative splitting a marathon, that's for sure. But good luck either way, you got this!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.652.15

Before we left to Sacramento I had found a school with a track that was close to the hotel.  There were 5 other runners from my running group that also wanted to do the Aussie carb load plan.  We drove to the nearby track and did 1.5 miles warm up.  The track was hard packed dirt with crushed granite so it was not the best running surface.  It was a track though so I was not complaining too much.  I then ran 1000m in 3:30.  Followed this with a bottle of Gatorade Pro Prime with 82g carbs and half a bagel.  Went back to the hotel for the free breakfast and shoved some more carbs down.  I kept a fairly accurate total - over 800g carbs for entire day.

Kinvaras - Black - Neon Green Miles: 2.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: California International Marathon (26.2 Miles) 03:02:16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Perfect day - 40 to start - little to no wind - sunny.  I will write a full report later but I am happy with my time.  I knew sub 3 would be a big stretch.  The first 13 miles consisted of rolling hills so I ran this conservatively.  I tried to pick it up on the back half.  I managed a 2 minute negative split but could not push any more.  I am very happy though.  This is another PR - so that is 3 PRs this year.  As long as I am making progress towards a sub 3:00 I know I am doing the right training.  

 

RACE Report:

NOTE:  I have never had so much fun leading up to a marathon.  We went out with a big group from our running club.  It was a great time going out to eat, celebrating all of our good races, and hanging out after the race.

Training:  I pretty much followed my training plan for Iowa with a couple of tweaks here and there to experiment.  The base of my plan consists of 1 medium long run of 12-15 miles, 1 Gazelle interval session (total 12 miles inc. easy miles), and a long run @ MGP +10-30secs, some with progressive finish and some with MGP.  For a couple weeks I ran very easy at lunch on one of the Gazelle workout days to make a 17-18 mile day.  This seemed to work well and I recovered in time for next workout.  I also tried 14 mile progressive runs on Tuesdays for a couple weeks.  These were very taxing and left me a bit fatigued for Thursday’s workout.  I would run these again but spread them out throughout training and maybe run easy on Thursday.  I also ran the RFTW 10 mile race and the San Antonio half leading up to this marathon.  This disrupted my long run schedule but I think the race experience was invaluable.  I continued to use the workout pace calculator to determine interval paces as well.  I wasn’t to fanatical about mileage.  I had a couple weeks in the 70’s but most in the 60’s but did not bother with recovery weeks.   4 runs of 20 miles - all other long runs were 16-17 miles until taper. 

I did the Aussie carb load plan again and it worked well.  Around 800g of carbs on Saturday.  We drove to a local track first thing in the morning and did 1.5 easy followed by 1000m all out.  After that we immediately started the carb load.  I had a Gatorade pro Prime and bagel and then went back to the hotel for free breakfast.  I sat with a couple runners one who was shooting for 2:35 and the other 2:45.  I told them that the Ultima drink at the race did not have any carbs in it.  They said they would adjust their Gu strategy.  Out of all the positives of this race the non-carb drink – and the lack of communication about it – are the only negatives.

Race Day:

Nutrition: Up at 4 am.  I.5 bottles of Gatorade Prime Pro to get in 100g of carbs 3 hours before the race.  I did not consume any other carbs until mile 2 of the race.  I took a Vespa 35 minutes before the race and again at the half.  I don’t know if it really works or not but I have used it for my last 3 marathons and have never hit the wall. After that I had a power gel about every 4 miles.  I think I had 5 over the rest of the race. 

Strategy:  Mistake # 1 – I did not have my exact paces written down.  Coach told me to be at 1:31 at the half and try to run a 2 minute negative split.  I figured that would be a 6:57 average and that is what I tried to stay at.  However, I did not figure out what that equated to on the second half and winged it, thinking somewhere in the 6:40’s.  Next time I will know the exact paces I need to hit.

The race:  It was a gorgeous day in the low 40’s. We were picked up from our hotel in school bus and taken to the start.  Our bus driver got a bit lost but we arrived with plenty of time.  It was cold outside and they let you stay on the bus as long as needed.  You could get off and come back on, too.  The start was extremely well organized.  With about 35 minutes to go I took a Vespa CV-25.  I don’t know about this stuff but I have used it 3 times now and had good races, so I plan on keeping up the tradition.  I also take one at the half way point as well.  I had my race ready shorts on and the pockets were filled with plenty of powergels and 2 ishuffles, just in case one failed on me.   I had a long sleeve and gloves that I tossed around mile 4. I lost my sunglasses here because they were on my head.  I did not notice until around mile 14-15 when I went to put them on.   I ran the hills conservatively to save energy for the end.  I even focused on taking it easy on the downhill sections so I would not tear up my quads.  I tried to keep my overall average pace at 6:57 but I was a bit off and hit the half at 1:31:46 – MISTAKE #2 – forgetting about chip time.   At this point I was really at 1:31:30 – but thought I was almost 2 minutes behind and this was mentally discouraging.  Next time I will have total elapsed time on my watch.  I started picking it up from here and was able to hit some 6:40’s but the average pace time comes down slowly!  It felt like I was not making progress.

At mile 20 we crossed a bridge with a slight up hill and then it was flat as could be all the way into town.  This is a straight shot into downtown with old Victorian houses on both sides and large trees on both sides.  This came in handy in keeping the sun off.  It seemed like the entire last miles were covered with shade.  I tried to keep the pace up but faded every so slightly.  At 24 I felt a slight twinge in my calf.  At this point I had to make a decision – I knew I had PR’d – do I just hold on and cruise in and finish or push it and take the risk of a cramp and possibly a miserable 2 miles.  I took option 1.  I faded here but I was OK with it.  I probably left 30 seconds out there by not pushing as hard as I could have.  MISTAKE # 3 – see Mistake #2 – if I had total time I would have known I could get under 3:02.  I would have found a way to make up 16 seconds.  I know I had it in me because I ran a 6:11 pace for the last quarter.  Oh well, I don’t think a competitive runner is ever truly happy with their time. J  Still, I managed over a 5 and half minute PR over my June marathon.  Last October I ran a 3:27 in Steamtown, so to come so far in a year has been pretty amazing.  At least now I feel like I only have 2 minutes to get to a sub 3.  Well, that’s 3 marathons in one year.  And now I have to start training for Boston!  Maybe I will take a break soon. 

Splits:  1. 6:57, 2. 6:58, 3. 6:56, 4. 6:56, 5. 7:04, 6. 6:55, 7. 7:08, 8. 7:02, 9. 7:03, 10. 6:50, 11. 6:57, 12. 6:54, 13. 6:56, 14. 6:52, 15. 6:58, 16. 6:48, 17. 6:47, 18. 6:48, 19. 6:50, 20. 6:48, 21. 6:47, 22. 6:52, 23. 6:55, 24. 6:57, 25. 7:06, 26. 7:19, .27 @ 6:11.

In the end, I ended up running what most of my MGP runs were like.  Next cycle I will need to keep those training paces in the high 6:40's for a chance a sub 3, I believe.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Sun, Dec 04, 2011 at 15:57:37 from 76.27.122.13

Nice job! You are chopping chunks of time off your marathon PR. You'll be under 3 soon.

From Kelli on Sun, Dec 04, 2011 at 17:49:23 from 71.219.83.156

CONGRATZ on the PR!!! Looking forward to the full report.

From SlowJoe on Sun, Dec 04, 2011 at 18:52:41 from 74.195.74.62

That is a great time, congrats on another sizeable PR. Look forward to the details.

From Andrea on Sun, Dec 04, 2011 at 19:06:57 from 67.177.21.60

Nice PR today! Marathon conditions seemed perfect today...glad you were able to take advantage. You are definitely on your way to that sub-3!

From I Just Run on Sun, Dec 04, 2011 at 19:18:40 from 166.147.79.185

Whooo....Hoooo

Way to go DH, you worked hard for this! I knew you were going to do well !!!

From Claudio on Sun, Dec 04, 2011 at 19:55:49 from 173.67.50.250

Just like your blog title says, Hammer! Sounds like great training and an excellent execution... congratulations on the PR and a sub-7 min/mile marathon!

From rockness18 on Mon, Dec 05, 2011 at 00:32:51 from 75.22.161.115

Negative split- wow! Nice running and keep up the great work.

From jtshad on Mon, Dec 05, 2011 at 10:45:10 from 204.134.132.225

Congrats on the great time and PR. That is a strong run and a negative split to boot is an awesome accomplishment. You are knocking on that 3 hour door, keep it up!

From Dan on Mon, Dec 05, 2011 at 14:20:46 from 24.209.83.20

DH- heck of a race man, very strong run. Sub 3 is very very close for you.

From JG on Mon, Dec 05, 2011 at 19:36:55 from 71.59.27.33

Great race David, sounds like you ran a smart race & finished strong! 3 consecutive marathon pr's, all by a substantial amount is quite an accomplishment!

From LymanW on Tue, Dec 06, 2011 at 18:02:36 from 170.135.241.45

Awesome time, with a negative split! Looking forward to the full report. All that hard training has shown. Hope to follow your lead.

From Steam8 on Wed, Dec 07, 2011 at 17:27:16 from 166.70.55.77

YeehooooO! Congrats on your amazing race!!

From flatlander on Fri, Dec 09, 2011 at 09:35:40 from 76.31.26.153

DH, really good job on this race, just amazing how far you have come in a short time. I think conventional wisdom is that a small negative split pretty much gives you the best overall time under whatever conditions and circumstances you are facing on a particular day. Either way, you ran a great race, congratulations.

From derhammer on Tue, Dec 13, 2011 at 13:18:16 from 199.36.244.11

Thanks for the support everyone!

I finally got my race report posted for those who are interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Still in CA on business.  Nice cool evening - decided to go get some

blood flowing into the legs.  3.5 very, very easy - some on grass - 9:50

overall pace.  Calves a bit sore but other muscles coming along.

Kinvaras - Black - Neon Green Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Fri, Dec 09, 2011 at 02:32:49 from 166.205.12.32

Glad to see you're back running with no real problems. hope your business is going well in CA.

From JG on Fri, Dec 09, 2011 at 18:10:34 from 71.59.27.33

Hope your recovery continues to go well! I looked at the CIM results online ... wow, there are lots of fast runners in that race! I bet that really helped, my last marathon felt like a long training run, I only say one runner from Mile 16 to 22 & they were on verge of collapse! I don't think I will get lonely in Boston though! lol

From derhammer on Fri, Dec 09, 2011 at 18:44:33 from 192.156.110.40

JG -thanks. Yes, lots of fast runners. I had breakfast with a 2:35 runner.

Let's see, I ran a 3:02 and was 53rd in my age group and 477th overall!

A runner that I train with was shooting for 2:45 - she told me there were 100 runners signed up for that pace group.

We are all going back next year. I have a pretty good idea how to run the course now.

From JG on Sat, Dec 10, 2011 at 00:24:58 from 71.59.27.33

Cool you are heading back next year, I would join you as I have a sister in Sacramento, but am doing NYC in November. CIM is definitely on my list though!

From derhammer on Sat, Dec 10, 2011 at 01:10:15 from 70.113.125.159

Right now I am pretty committed to it. Probably stay over and go to Tahoe - take the family and all.

I was going to do NYC but Boston will be expensive enough. Also, other runners tell me that it is not a great race to PR because of the number of runners. But they say if you go for the experience you will not be let down.

From JG on Sat, Dec 10, 2011 at 10:57:37 from 71.59.27.33

Well, I am lucky that I also have a brother in New York, so that will greatly reduce expense! Other than maybe an 8 minute uphill mile the first one going up over the Verrazano Bridge, crowds really are not an issue ... there is a guy on this blog who tried to break 3, ran a 7:52 first mile, then was free & clear & ran a 6:16 Mile 2 (which probably was not smart. Ironically, he met & ran with a girl from Atlanta I know who was going for sub 3 on her first marathon, they ran the first 16 together ... she finished in 2:59. With that being said, I really won't care if I pr, NYC is experience probably second only to Boston, and they are tightening the guaranteed entry standards after this year down to 2:58, so I am going to take advantage of my guaranteed entry while I know I have it! I would love to run a 2:59 in both Boston & NYC in the same year, but quite honestly I will be thrilled if I do both sub 3:10! Over 1,000 people went sub 3 this year, so I think it will be pretty exciting to be racing masses of people for 26 miles, regardless of time ... 125 people finished in 2:59 & change ... it will be pretty exciting to finish in Central Park crowds within a minute of over 200 runners! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice cool and overcast morning - perfect for running.  Met up with Dan at Runtex this morning and did the 7 mile Town Lake trail loop.  Had a couple runners that I did not know give me a shout out for my marathon CIM marathon shirt that I was wearing. 

Feels great to be back in Austin again.

Took it very easy for the first few miles.  AP 8:30's.

 

I would love to break 2700 miles for the year but not sure that will happen being in recovery mode.  

Kinvaras - Black - Neon Green Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Sun, Dec 11, 2011 at 12:58:54 from 74.195.74.62

Glad the recovery seems to be going well.

From I Just Run on Mon, Dec 12, 2011 at 12:43:41 from 67.79.11.242

Congradulations again on the CIM. Glad to here your recovery is going well. I think your Long-Term Goal will need to be revised after your next marathon :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

In Vegas for a training class.  I thought about hitting the streets but decided since it was just 5 miles I could handle the treadmill.  8:20's-8:30s.  Ran the last .25 @ 6:55 and almost died.  I can't believe I ran 26 miles at that pace.  Seems really fast on a treadmill.  Legs still a bit tired.

Kinvaras - Black - Neon Green Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Mon, Dec 12, 2011 at 13:44:07 from 72.37.171.52

Don't party too hard in Vegas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Woke up early with nothing to do.  Went downstairs to the gym.  5 miles on the treadmill - 8:20s with last mile up to MGP for a bit of turn over.  Legs felt much better today compared to yesterday.  Seems like they are starting to come back to life. Followed by some core work.

The training in Vegas is a bust - heading back home today instead of wasting my time for 4 more days.  

Kinvaras - Black - Neon Green Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Wed, Dec 14, 2011 at 10:20:50 from 67.79.11.242

It cost $ 15 per day to use the gym at the Southpoint Hotel last week... Hopefully you weren't staying in a casino hotel too :-) Pretty expensive 5 mile run if you were!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ah, it's nice not to be in training mode.  I woke up early this morning and it was raining pretty hard.  Normally I would have gone out but decided to go back to bed instead.

I went out during lunchtime.  There was a light drizzle and it was in the 50's.  All I had with me was a singlet but it was not too bad once I warmed up.

I ran by how my legs felt and they felt really good today.  It was a great feeling.  Ran a couple laps around the soft trail and the headed out on the road. 

7:51, 7:26, 7:26, 6:57, 7:12, 6:56, 6:50.

Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Dec 15, 2011 at 21:25:43 from 166.147.76.119

It's funny, I just realized you gage your runs on how your legs feel...I usually gage my runs on my aerobic condition.

From SlowJoe on Fri, Dec 16, 2011 at 13:08:53 from 132.3.53.68

You bounced back pretty fast. What is your next race, need to get you back in training mode.

From derhammer on Fri, Dec 16, 2011 at 13:29:40 from 192.156.110.34

IRJ - yeah, never thought about it that way. The only time I worry about my aerobic state is when my lungs are burning during repeats or extended tempo run. :-) Otherwise it is generally on how my legs are feeling.

SJ - oh, you know, some little race on April 16th. I have heard it is a big deal but would not know. :-)

From I Just Run on Fri, Dec 16, 2011 at 13:31:47 from 67.79.11.242

I bet it has a lot to do with age... I'm old!

From SlowJoe on Fri, Dec 16, 2011 at 13:36:00 from 132.3.53.68

oh yeah, that's right! the whole focus of my training for the last couple years...that little race.

From flatlander on Fri, Dec 16, 2011 at 23:22:41 from 166.249.199.159

Nice "non-training" miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Met up with the CIM crowd at the annex.  We ran the 10 mile Lake Austin trail loop.  Around mile 3 I picked it up with a couple other runners who were not in recovery mode.  I felt fine until mile 8 and I had to pull back a bit.  My legs were complaining big time.  I still have a ways to go before I am fully back to normal.  

9:16, 8:42, 8:00, 7:40, 7:32, 7:15, 7:17, 7:22, 7:27, 7:39.

Kinvara Red Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Up early so I went out for a recovery run.  No watch but ran a 7 mile route that I normally run.  A bit chilly but no biggie.  I saw a couple other runners that looked like they thought it was 30 degrees out or something.  I think it was around 50.  They probably thought I looked as ridiculous in a sleeveless and shorts and I thought they looked all bundled up.  

Kinvara Red Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Tue, Dec 20, 2011 at 17:26:06 from 67.79.11.242

I think one of those bundled up guys was me :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Met up with come other post CIM runners at the annex at 6 am.  We split a 2 miles as I wanted to run the 10 mile loop and they wanted to run the 7 mile loop. 

I did not have a watch so no paces.  My legs were tired initially but got a bit better around mile 7.  Maybe it was because I knew I only had 3 more to go. 

 

Kinvaras - Black Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Tue, Dec 20, 2011 at 20:54:56 from 74.195.74.62

Nice 10. Although if you weren't wearing a Garmin, then the miles don't count.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Met up with the Wed group today - first time I was able to as my wife had the day off.  We met up at Barton Springs and ran 8 easy up through the University and back down.  Afterwords we celebrated Christmas with hot coffee, cookies, hot chocolate, mimosas and homemade Kaluha. I can not think of a better glycogen replenishing meal.


 

 

Did not wear my Garmin but figure 7:40's for the later miles.

Kinvara Red Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From I Just Run on Thu, Dec 22, 2011 at 10:43:47 from 67.79.11.242

That's cool...tailgate party...!!! You guys really have a great community of runners...I know it's fun!

Merry Christmas Der Hammer!

From JG on Thu, Dec 22, 2011 at 23:16:29 from 71.59.27.33

Nice!! I might have to start a group that does that every run!

Merry Christmas!

From Dan on Thu, Dec 22, 2011 at 23:59:02 from 24.209.83.20

That is the kind of group we all need!

:) Glad you had fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy - 7:50's - 8:20's.  Need to take a day off, legs need some more rest.  I plan on starting back with the hard workouts after the beginning of the year.

I had an excellent deep tissue/ sports massage by a local elite guy.

URL:  http://runimal800.wordpress.com/

I guess that is how he supports himself.  His name is Kiplimo Chemirmir. He is from Kenya - his PR is 2:15 - he won the Cow Town marathon one year, and it is his cousin who won Boston this year.  Pretty amazing stuff.

I got a few tidbits from him. He runs his easy miles around 7:40-8:00 pace.  Hard days should be hard - like "why am I doing this?" hard.  Training should be hard enough to make the race less so. 

He believes in mixing things up - tempos, intervals, MGP runs.  Lots and lots of miles on soft surfaces on easy/recovery run days.  He runs Town Lake trail, the greenbelt, anything but pavement / concrete.  

He is training a group of runners to take them from 22 minute 5k to 18 minute.  They practice surging, catching up with a runner ahead, hard hills, etc.  I would like to go to a couple sessions. 

Anyway - the running community in Austin continues to amaze me.


Kinvaras - Black - Neon Green Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Fri, Dec 23, 2011 at 13:13:50 from 71.59.27.33

Sounds like a very wise runner ... I pretty much follow the same philosophy ... although I do not many of the 'why am I doing this?' runs! :)

You are fortunate to live in such a great running community!

From derhammer on Fri, Dec 23, 2011 at 13:28:47 from 192.156.110.40

JG - right on with hard runs. I usually chicken out.

He told me I could get to 2:50 if I really wanted it - which was nice to hear.

I like this quote on his website:

Plus – Kenyan ruthless way of training../ PS = If you cant embrace a flood of pain dont ask for a tip :)

From I Just Run on Fri, Dec 23, 2011 at 13:33:45 from 12.162.141.2

I was just thinking this morning while running uphill into the 20 mph wind "why am I doing this"... I'd love to be in his group from 22 to 18 since that's basiclly what I'm shooting for.

From Jake K on Fri, Dec 23, 2011 at 16:22:45 from 65.127.208.182

Very good advice and tips from Kiplimo - typical Kenyan philosophy: easy days very easy, and "see God" on the hard days! I try to emulate the same type of thing and do all my easy runs at 7:30-8:00 pace in between the hard days.

Sounds like a nice group he has assembled. Might be beneficial for you... if your 5K creeps down to the 17s, then you can definitely start thinking 2:50-ish!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Woke up with my internal alarm clock.  I decided to drive down to Lake Austin trail.  I did the 7 mile loop with an out and back add on down LAB.  Got something going on behind my right knee - never had pain there before but it has been bothering me for a couple of runs now.  For some reason it got better during the last 3 miles today.  8:10 AP for the run.

 

Kinvaras - Black - Neon Green Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From flatlander on Sat, Dec 24, 2011 at 13:27:26 from 76.31.26.153

Merry Christmas David! Hope your knee thing is nothing -- good news that it went away late in the run I think.

From derhammer on Sat, Dec 24, 2011 at 14:18:53 from 70.113.125.159

Thanks, Flat. Merry Christmas to you as well!

From SlowJoe on Sun, Dec 25, 2011 at 16:01:39 from 74.195.74.62

I had that tendon back there flare up after my last marathon but it went away after a few days. Hope it works itself out - merry Christmas to you.

From JG on Thu, Dec 29, 2011 at 00:23:16 from 71.59.27.33

Hope that pain goes away with a few days off, you put in a big year of training ... A week of rest should have you ready for 2012. :)

From I Just Run on Fri, Dec 30, 2011 at 13:20:32 from 67.79.11.242

Hope your knee is better and you're just taking a long rest. You deserve it after the great year of running you've had!!!

From derhammer on Fri, Dec 30, 2011 at 13:51:02 from 192.156.110.34

Well guys, it has been a heck of a week. Last Friday my wife came down with something. We thought it was just the Flu. On Saturday she went into a clinic and they told her she needed to go to the ER. Her heart rate was 150 and she tested negative for the flu. She was diagnosed with pneumonia and admitted to the hospital. Me and my two little ones had to spend Christmas day without her. And with all of our friends out of town and no family I had to pull double duty. My wife came home on Tuesday but I have been taking care of her and the kids. Therefore, no time for running! It has been a forced break but probably good for me. Fortunately, she is on the mend. Everyone is happy to have her home again. The docs at the hospital said that the pneumonia on the x-ray could actually be a tumor. We went back to her regular doc yesterday and he said it was 100% pneumonia - so that was a relief. But we were quite fearful for a couple of days. Goes to show you how short life can be and that we need to enjoy each day we are here.

From I Just Run on Fri, Dec 30, 2011 at 14:03:53 from 67.79.11.242

Wow David,

Glad to hear it's just pneumonia! It doesn't sound right to say that but compared to a tumor it's minor. I"ll be praying for a quick recovery and hopefully you guys can make up for the missed Christmas in the next few days.

From JG on Fri, Dec 30, 2011 at 14:29:58 from 71.59.27.33

Glad to hear your wife is back home ... wishing her a speedy recovery!!!

From SlowJoe on Fri, Dec 30, 2011 at 15:07:58 from 74.195.74.62

Scary - I'm glad she is getting better and recovering. Rotten timing on Christmas, but good news overall.

You'll get a nice reset before 2012.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2058.71340.68189.1248.292636.80
Kinvaras - Yellow Miles: 248.15Kinvara's Lime Green Miles: 411.79Brooks Black 2 Miles: 13.50Kinvaras - Black Miles: 470.45Vomero 5 Orange Miles: 26.00Kinvara Green Miles: 387.37Kinvara Lime Green II Miles: 314.70Nike Free 4 V2 Miles: 69.50Kinvara Red Miles: 405.45Kinvaras - Black - Neon Green Miles: 78.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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