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

35 degrees and light rain/mist.  It's the annual Black Eyed Pea run - a loosley organaized fun run  - this year though it's around the trail instead of the point-to-point that it has been in the past.  Good turnout - maybe 150 plus people.  Coffee, Mimosas and black eyed peas await at the end.

Met up with Dan and Sam - we parked about .5 miles away so we ran slowly to the start.  Sam had a progressive run planned so we decided on the 11.5 mile route - easy 3 and then pick up the pace - that was the plan.  The trail was soggy, lots of puddles, and the it was hard slogging.  But we managed.  We picked up a couple of other runners and the pace was pushed early.  We dropped Sam somewhere on the back 5, but I had to make a bathroom stop at about mile 8 and he caught back up, while the other 2 runners kept going.  I dropped Sam again, I think he was struggling, but I was done at the 10 mile mark - waited for Sam to catch up and we finished to the "Rock" and then ran easy back to the finish.  Paces don't reflect the effort, IMO.  I think they would have been faster on the road. 

9:06, 7:51, 7:36, 7:07, 6:51, 6:55, 6:48, 6:33, 6:30, 6:40, 7:30, 7:42.

5 recovery.

12 miles long run from the house - hit the hills today with Rain Creek.

Ran this little informal 5k at my wife's conference out in Palm Springs.  They had a lead bike and cones and a few volunteers out there.

It was 3:30 in the afternoon to start - 65 degrees - at least there was some cloud cover.

Watch would not boot up so I had to use my phone, which wasn't giving me my pace - there was one other 20 year old guy that has run some marathons that I thought would give me a run for my money - but I lost him after mile one.  Pretty much lost it towards the end of mile two - hard to keep motivated all alone and with no crowds but I managed to get the last portion back down there.

Mile 1 - 5:45 - this probably doomed me because I am not in that shape yet. 

Mile 2 - 6:10 or so

Mile .8 - course was woefully short - I haven't calculated my pace yet.

2.8 miles in 16:45 is the time I was given by the guy who had the stop watch.

I chalk it up as a training run - at least I took first place overall and won a cool fitbit.

1 mile warm-up and then 4.3 miles after the race with my wife - who won second female which was cool for her.

7.5 easy in Palm Desert - hit some cool running trails, then 1.5 miles later at Joshua Tree National Park when we had to hoof it back before dark so we didn't get lost out there.

Threshold run - 2 x 2 miles at HMP.

6:30, 6:28 - 6:24, 6:08.

7 recovery on treadmill at work.

7 miles - wimped out and went to the gym at lunchtime.  They have some new treadmills with built in interval training. 

I did 2 miles easy and then 7 x 2 min @ 5k pace and 2 min rest and cool down - total of 9 miles.

5k pace 5:53 to 5:45.

In Palm Springs - went out for an afternoon run - 70's and sunny. Did a 5 mile loop from the resort.

Ran this little informal 5k at my wife's conference out in Palm Springs.  They had a lead bike and cones and a few volunteers out there.

It was 3:30 in the afternoon to start - 65 degrees - at least there was some cloud cover.

Watch would not boot up so I had to use my phone, which wasn't giving me my pace - there was one other 20 year old guy that has run some marathons that I thought would give me a run for my money - but I lost him after mile one.  Pretty much lost it towards the end of mile two - hard to keep motivated all alone and with no crowds but I managed to get the last portion back down there.

Mile 1 - 5:45 - this probably doomed me because I am not in that shape yet. 

Mile 2 - 6:10 or so

Mile .8 - course was woefully short - I haven't calculated my pace yet.

2.8 miles in 16:45 is the time I was given by the guy who had the stop watch.

I chalk it up as a training run - at least I took first place overall and won a cool fitbit.

1 mile warm-up and then 4.3 miles after the race with my wife - who won second female which was cool for her.

Found a cool running trail in Palm Desert - had to drive 10 minutes to get there.  Ended up in the foothills but I needed to turn around - just wanted to get 7 in.

Went to Joshua Tree National Park later in the afternoon - we had to do some trail running to get out before we got stuck aftert sunset - and we didn't want to get lost in out there. ;-)  1.5 miles.

Had to skip lunch because of work - ran 6.5 easy on the treadmill at the office gym after work.  8:00 pace.

2.25 mile warm up to the track to meet the group.  

The schedule said 1000's so I thought that would be perfect, but when I got there I was told by the coach it was 1 x 2000m, 3 x 1000m and 4 x 400.  

I figured if I did the first 2 parts that would be 5k at pace.  Well, I jumped in with the very fast group which made the first 2k go by, even though I fell back on the last lap.  1ks were good, the last one hurt though. I took a couple minutes recovery and then ran the 400's too.

2k @ 7:15 (5:50 pace)

1k @ 3:41 (5:55 pace)

1k @ 3:39 (5:52 pace)

1k @ 3:37 (5:49 pace)

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

400m @ 1:18 (5:13 pace)

400m @ 1:21 (5:25 pace)

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

squeezed in 5 at lunchtime.

Slept in - hard to get out of bed today - ran from the house - 5.5 out and 5.5 back.

7:40's until last 3 - then 7:10, 6:45, 6:25.

Met up with some others - did 8 easy on the trail.  Gorgeous morning.

30 mins strength training later on at the gym.

6 easy.

no time to run in the am or at lunch so I went out after my wife came home from her swim training.  Out the door around 9:15 PM.  60's with stiff breeze. 2.25 mile warm up and then 4 @ tempo pace. 1 mile cool down.  I thought I would try to run the tempo about 10 seconds slower per mile that my previous couple of tries so I could start to get my legs used to these.  Now I can work on lowering the pace or extending the workout a bit.

2.25 miles warm up

4 miles @ 6:39, 6:34, 6:32 6:28.

1 mile cool down @ 7:13.

just enough time for 6 on the treadmill at lunchtime.

7.5 miles early before work.

Work was too crazy - no running today.

Since I didn't get a second quality workout in this week today was the day.  Got a late start but it was a perfect morning weather wise.

2.5 mile warm up and then 21 x 1 min @ 5k pace with 1 minute running recoveries.

5:55, 5:57, 5:59, 5:59, 6:00, 6:07, 6:00, 5:55, 6:11, 6:09, 6:06, 5:45, 5:52, 5:52, 5:42, 5:55, 5:49, 5:38, 5:46, 5:52, 5:19.

1 mile easy and then 6 x steep hill sprints and 4 x backward hills.

Again, late start, out at 9:30 but an absolutely gorgeous day - very happy for all those running the 3M half today - 40's and wind from the north.  Lot's of great times I heard.

Wanted to do a longish run today but needed to keep the miles nice and easy - 10.25 @ 8:10 AP.

6 miles in the am.  I also decided I would run home after work - I figured it was around 4 miles but it ended up being 5.5.  I had bought a new running back pack so I could do this and haven't had a chance to use it yet.  Perfect running weather.

Ran to work today - had to add to the route so I would get enough miles in.  Warmed up for 2 miles and then 4 x LT pace and then 1 mile med effort and .5 cool down.

2 easy then

4 @ LT pace - 6:29, 6:21, 6:18, 6:22

1 @ 7:00

.5 cool down

800's at the middle school track,  had to break the last one into 2 x 400's - so should I make the recoveries 90 seconds and work down to 60 or make them slower and work towards faster laps?

2.5 miles warm up and then 5 x 800m with 100m (around 1 minute) recoveries -

2:53, 2:55, 2:53, 2:55, 2:55, 1:28, 1:23

2 miles cool down.

35 minutes spinning at lunchtime  - quad is bugging so a bit of cross training is in order. going to pace a buddy running a 100 miler tomorrow, I get lap 4 - miles 60 - 80.  

In the process of getting ready for the 3 hour trip to Huntsville we got a text saying that his knee gave out at 17 miles - he tried to keep going but decided to pack it in at mile 20 after getting through the first loop.  

I think we were all pretty bummed out about it but we met up later in the evening after he got back for a few drinks.  

Cold and raining in Austin so went to the gym in the afternoon - 9 miles.

Quad is more of an annoyance than anything.  I think it will be OK if I skip the fast stuff for a week or so.

30 degrees or so - managed to make it out for an super easy 5.  Plan on keeping at this for a few days and see how it goes.

Went out for a PM run - 5 miles.

Only time for 5 miles at lunch on the work treadmill - cold and rain outside.  Wanted to go back out again for a PM run but that didn't work out.

No time today for running.

Went downtown early - passed the main group going to the track for 800's - I was very close to following them but I held strong and kept on my way.  The last thing my quad needed was a hard track session.  Turned this into progressive run - 9 miles with last mile @ 6:13.  

4 easy at lunchtime. 

6 easy miles at lunchtime.

14 miles from the house - first have around 8:00 pace - second half a bit faster with last mile @6:30 - AP 7:43 for the run.  Not too much complaining from the quad.

Off to London tomorrow.

In London - went to Stonehenge today which was pretty cool.  Never been even though I have lived here for 3 years many years ago.  

Trying to stay awake so went to the hotel gym for 5 easy miles on the treadmill.  It was already getting dark and I didn't feel like going out.  

8 miles around Hyde Park - love to run this area and go right by Kensington and Buckingham palaces.  Lots of people in London do the "run" commute thing.  

Pushed the last 2 miles hard.

8 mile progressive run in Paris - went up north this time along a canal.  Really good running route.  

8 miles through Paris - ran from the hotel and along the Seine.  Not to bad traffic wise if one gets out there early enough.  Cold!

No running today - stayed out too late and catching a train to the Netherlands.  Did quite a bit of walking though.

In Holland now visiting my father in law.  Great running weather here - cold but sunny.  7.5 miles with last 3 6:50-6:40-6:30.

6 easy.

Out and back - nice cold morning - last couple miles fast.

Last day in Holland - nice cold and foggy morning - out and back through some nice country roads.  Last couple fast.

6 easy - up early with a bit of jetlag.

8.5 easy with strides early in the am from the house.  Warm and humid - big change from the cold in Europe.

3 miles on the BS trail later in the morning.  Was meeting some people for a hike and got there late, and I ran to catch up and never did - turned around and found them on my way back!  The got a late start too.  Haha, oh well, I got a couple more miles in.

7.5 miles on the treadmill aftter work.  

15 x 1 @ 5:48 pace with 1 min easy in between.

10 miles in the sleet - finished with ice in my hair and on my shoe laces.  7:49 AP.

5.5 mile on the treadmill at the gym at work.  Didn't feel like runnig outside in the muck.

Weather has been terrrible - went to the work gym to run on the treadmill.

1 mile warm up

4 miles @ 6:44 pace, last .5 down to 6:10

1 mile cool down

Crazy week with my wife at a conference and friends visiting.  Missed Tues and Wed.  

In San Antonio as I brought the kids down to join my wife.

Went to the resort gym and ran 1 mile easy, 4.5 @ 6:40 pace, and 1.5 miles cool down.

I am pretty much completely off any type of training schedule right now - too much traveling to get in regular training.

7 miles on the treadmil. 

Cold rainy type day - got in 5 miles - I miss that hour of sleep!

47 mins on the bike at the work gym.  Solid effort.

5.5 on the treadmill at work.

It wasn't as warm out as I was expecting - the wind was pretty strong too. 

Went out at lunch time for 7 mile run.

7:45, 6:55, 6:40, 6:38, 6:36, 6:30, 7:05 (cool down mile)

Going to keep hitting those threshold miles at least once a week and work on extending the miles.

In Tulum, Mexico on Spring Break with the family.

7 from our condo in the am.  70's already and 90% humidity.   Harbinger of Austin summer weather.

7:40's AP.

Met up with the group for 11 on the trail.  Not keeping track of pace.

45 minutes hard cycling during lunchtime at the work gym.

7 at lunchtime - 70's and sunny.  7:42 AP.

Ran to work - not keeping track of pace.

5.5 back - took a shorter way. 80s and warm - but doable - 7:41 AP.

Wanted to do some fartleks but my watch died and I guess my heart wasnt into it - ran at a pretty good clip - prob low 7:00's by feel and a threshold mile on mile 6.

Cooler today with some pretty stiff wind and lightning in the distance.  Glad it never made it to where I was.

5 easy on the treadmill after work.

7 miles with my daughter on her bike.  I told her she wouln't be able to keep up and that it was going to be 7 miles but she insisted.

All in all it went well but I had to stop at Krispy Kreme at the halfway point to keep her going. LOL.

It worked. 7 miles 7:41 AP.

8 miles - had to be back in time for my wife to go to her indoor tri.  She won her 40-49 age group so that was cool.  7:29 AP for my run.

Was going to try out the splinter running group that meets up north - but they were gone by the time I got there, and I got there early.

Ran fourish miles and the 6 x 300m hills repeats.

7 miles total.

Ran to work - warm and humid - 7:45, 6:50, 6:20, 6:20, 6:19 - .5 easy. 

Ran home - 80's - 5.5 miles 8:10 AP.

Work is too busy - couldn't make time during the day and didn't have the energy to go out at 9:30 PM.

7 easy at lunch time.

Ran through Great Hills and then back on Jollyville.  7:21 AP.  Solid run, starting to feel good aerobically.  

NOTE:  Went to the park with a bunch of families, played kickball, and tweeked the Plantar stealing a base.  This is why I only run and no other goofy sports.  Traveling to Lima tomorrow - looks like I will take the week off and see how it goes.

Went to the indoor track to see how the heel would hold up.  The first mile was touch and go as to whether or not I could keep going, but it loosened up enough that 5 miles felt OK.

This is frustrating enough that I am again looking at bikes.  

5 at lunctime - warm - heel felt OK.  I will keep up with my PT exercises and try to keep running and see if I can get over this.

6 miles in 48 minutes during lunch.  Figured out a good route that I can run on grass 90% of the time.  Heel held up ok - the soft surface helps.

5.5 miles - ran home from work.

Ran to work this morning - added an extra mile along the way.

5 easy around Town Lake at lunchtime.

12 from the house - ran some pretty good hills but keep it super easy - 8:20 AP for the run.  Pretty warm and humid.

Met up with Jonathan - did 5 on the Barton Creek train - some pretty knarly terrain - fortunately there is a Taco Deli at the trailhead - so have a breakfast taco and coffee afterward - and some great conversation. Excellent way to start the day.

45 minutes cycle session at the work gym during lunchtime.  

4 miles easy at 9 PM at night.

Had to be at work early and couldn't get my lazy butt up when I should have - but did have time for a short run - 

1 mile to the track

2.5 on the track with 12 x 100m pick ups

1 mile home again.

I like these short runs.

4 miles at lunchtime - 8:00 pace on the treadmill.

5.5 miles run home from work.

Ran with my daughter to school with her on her bike.  Then ran to work.

Progressive run today:  8:14, 7:49, 7:30, 7:05, 6:56, 6:28, .5 @ 6:25.

Trying to not to aggravate the Plantar too much while still getting in a decent workout.

Weather was just awful - warm and very humid - I suppose the good news is it won't get worse than that.

Ran 5 miles - decided to cut it short - the Plantar isn't happy.

Drove to the gym for a spinning class.

Spoke to a good running friend who had plantar - she talked me out of another shot.  She had to take 4 months off to kick it, and I am afraid I will just need to stop running for an extended amount of time and let this thing heal up.

3.5 in 30:30.  What wonders does a shot make.  

3.6 in 30:00.  HR around 128 when I checked on the treadmill so not too bad considering.

4 on the indoor track.

Met up with the group at 6:30 am at Barton Springs pool - followed them out 2.75 and then turned around.  Swam a couple laps at Barton Springs after the run.

4 miles easy in the am.  

60 minute swim stroke clinic at lunchtime.

5 easy - 1 mile down to the track - 3 miles on track then 1 mile back in 42:00.  It's best to stay off hills at this point.

5 miles on the indoor track.

5 easy.

22 miles on the road bike in a bit over one hour.  Good workout.

1 hour swim/stroke clinic.

6 miles on the treadmill - 5 progressive - 8:15 down to 6:30 last half mile, one mile easy.

Got my second shot this afternoon - Dr was shocked that my heel wasn't completely gone - I wasn't.

We will continue with the threapy but surgery is not out of the question.  That would put me out for 8 weeks - but I guess I am ok with that if it gets rid of the problem.

core work plus 1 hour swim/stroke clinic.  I much prefer running repeats to swimming repeats.

Only enough time this am to get in 3.5.  

2.5 easy on the treadmill at the work gym.

7 miles in 53 minutes.  Cooler but still pretty humid out there.

Foot a bit sore - no reason to push it - easy around 8:30 pace.

back from a business trip where I had no chance to run.  6 on the indoor track.

6 on the indoor track - my wife ran the marathon relay today so by the time I had a chance to run it was 95 outside.

4 easy this am - 60 minutes swim clinic at lunch.

4 easy in the am, 4 easy after work.

Got my 3rd shot today - follow up in 2 weeks.  Dr.s orders to go run!

60 minutes swim clinic at lunch time - tough workout today.

4.5 at lunchtime on townlake trail - 91 degress but some clouds.

8 easy in 65 minutes.  Just wanting to get the legs used to running again.

great morning weather wise.

Drove down to Barton Springs to meet up with the guys.  8 miles on the trail in 64 minutes - perfect morning.

6 easy at lunchtime on the treadmill. 

60 minute swim clinic - somewhere around 2500m total.

Up early for a 6 mile run - 7:06 on my 3rd mile - not ready for this yet. I had to back off a bit. lol.  I have a lot of work to do.  7:34 AP.

60 minutes swim workout at lunch.

5 miles on the indoor track afterwork.  Hoping to be able to run 30 a week for a couple more weeks and then go up form there.

4 miles easy in the am, 4 miles easy after work.

4.25 easy after work.

8 easy after work on the indoor track.

4 miles after work.

Late night "entertaining' our team from London, Paris, Sydney, Rio and Madrid.  Bed at 1:30 am - up at 6 am for a 50 mile bike ride that I promised my wife I would do.  I haven't been on the bike since July - last 10 were a struggle - 2:40 minutes bike time not including the 5-10 minute pit stop.

A bunch of us met at the trailhead for a run with our buddy back on leave from Djibouti.  Nice and easy - legs a bit sore from yesterday but not as bad as I thought they would be.

Taco Deli after the run. Yum.

October 12th - dewpoint of 68 - crazy.  4.5 easy before work.

Got a phone call from my wife saying the concert on Tuesday was actually on Monday, so had to cut my afterwork run short and go home.  3 miles.

Swim clinic at lunchtime.

4.25 after work on the treadmill with 4 x 1 min fast 1 min easy on last mile.  5:53 - 6:00 pace on the fast mins just to touch that speed again.

up early to take advantage of the cool temps - 6 easy.

Swim clinic - no run today - not feeling so great.
 

8 easy - beautiful morning.

7 easy - another great day.

6 on the treadmill at work.

4 miles in the am,

6 miles on the treadmill at lunchtime.

6 on the treadmill at lunch - 7:50s.  did a few hills to break things up.

60 mines Swim clinic - the recent running is definitely helping my swimming endurance.  

5.3 on the treadmill at work.

8 on the indoor track at the gym - too much of a wimp to run in the pouring rain.

Well, a group of us were going to meet for a send off for our buddy. He's in Austin on a 2 week leave from his year assignment at Djibouti, and today was his last day.

I got to the meeting point - it was dark, raining, and no one was there except for one other runner.  So we did a nice run around Town Lake and then some on the trail.

Fortunately the run ends at Taco Deli, for some after run food and coffee.

4 afterwork on the treadmill working down to 6:54 pace.

6 miles at lunchtime - perfect weather - 7:50's AP.

6 miles while my son was in piano lessons. Really a beautiful evening.

treadmill at lunchtime - 4 quarters with last at 5:56 pace, with quarter easy in between.  Again, just touching the speed a bit to get the legs there.

6 miles on the treadmill after work.

Was actually going to go downtown to meet up with the group but it was raining like crazy.  I went back to sleep and then ran in the neighborhood after it cleared up.

8:02 AP - last mile 7:02.

Went down to support the Run For the Water 10 mile race.  Then went for 7 miles after the race.  

5 easy this morning, then 3 at luchtime as I had to run over to a friends house from work and pick up my car that I had left on Saturday.  

Long story but had an extra car at work so I deceided to run to work today.

Started feeling good so though I would do a solid steady state run to see where I am.  Pretty happy with how I felt during this run.  A group of us are talking about a fall marathon next year - I figured now is a good time to start getting those 7:00 and under miles under the belt.

8:13, 7:38, 7:29, 7:04, 7:04, 7:02, .55 @ 7:05.

5.5 super easy at lunchtime.

Crazy past 24 hours at work.  Managed 5 miles after work on the treadmill.

5 and a half easy at lunch.

10 miles in the rain, some heavy but I was on the way back by then.  7:55 AP.

Met up with some guys for an easy 11 around Town Lake.  8:03 AP.

Time for a recovery/cross training day. 5 miles on the elliptical, 1 mile on the treadmill.

Cut down run - legs still not 100% due to still getting use to the mileage - though not high from a historical perspetive, it's high from where I am coming from. 8:40, 7:48, 7:30, 7:19, 7:10, 6:55, 6:30.

Bodyweight circuit at lunchtime - run 800,  core set, run 800, core set, run 800, core set, run 1 mile.

7.25 on the treadmill at lunchtime.  

6.5 miles on the trail at lunchtime.  7:50's.

Went downtown to meet up with the group.  13 miles - up to Mount Bonnell and back.

7:45 AP.

6 easy at the gym - legs kind of beat up from yesterday - then 15 minutes spinning to help with recovery.

7 miles easy on the treadmill at work.  

80 minutes spinning followed by core.

7.5 afterwork - 7:58 AP.

6 easy afterwork @ 8:00 ish AP

woke up early and couldn't sleep so got up and out for a run.  2 easy and then dropped the pace - watch died, started my phone app and recorded 30 minutes at 6:53 AP.  A bit of cool down back to the house.

Didn't sleep well and all - ended up get up around 4:30 - definitely affected my run today.  Cut it short at 11 miles - 7:50 AP.  Then walked into the Y and did 30 minutes spinning to loosen things up.  IT band isn't too happy.

Went to the gym for 8 miles on the indoor track and then some core and stretching.

Went out for a quick run after dinner.

Continuing to work on base mileage until it feels easy - picked it up a tad on the end.  9:10 first mile. lots of 7:40's, and 6:53 last mile.  7:48 AP.