Run Life

Am: 13 miles at the Cuppencake event for our my running mojo group. Awesome event, good venue and route. More hills then anticipated but overall nice run with Matt. Pick up miles later during or after Super Bowl. 

Pm: 6 mo' Sunday night family run. Finished with some strides. Working on that pop

Am: 6 miles at lunch.

pm: cardio builder/moderate strength workout right after work on the drury trail. 1 mile warm-up and then a moderate effort 10 miler at 56:47. With first half at 5:43-5:46 and second half at 5:37-5:39 with last mile at 5:20. Finished with 4x400 at 1:11, 1:14, 1:12, 1:11 up and down a straight long road. Speed is slowing coming around. Probably hit some track work tomorrow with some quicker 800s and then rest up the week for Edinburg 10k on Saturday. 

Pm: 14 miles after a long day at hospital. went to Brandeis track to work on some light turnover stuff. 3 mile warm up. 6x800 at 2:24-2:27 with 400m rest. Legs a bit hashed but overall not bad. Need to work ok quicker step and faster turnover. Then cooled down and helped Bob with his 8x800s at. 2:55-2:58 pace for my cool down to get  6 miles. 

Am: 5 lunch time miles. Legs beat up. Didn't shake out the gunk in even 5 miles. See how pm run goes. 

Pm: 9 more easy ones after work from the house. Good to be home earlier in the day

Pm: 10.3 total after work at Mcallister park. Finished with 4x400m on the roads at 71-74 pace. Legs felt a bit tired still. Easy pre-race run during lunch and then travel.

Am: 5.2 at lunch. Pre-race run shakeout. Legs feeling better. Finished with strides. 

Am: 20 miles

Am: 15 beach miles. 

Am: 6 @ lunch

PM: 11.2 after work from house. Finished with sprints and plyos in garage gym.

Pm: long day at hospital. Met with Robby, did 2 mile WU then 6mile tempo in 31:40. Then went to track for 6x400 at 67-69 pace with 200m recovery. Then cool down

Am: 6 easy miles @ lunch.

pm: 11 easy at Mcallister. 4x MP strides.

Am: 5 miles at lunch. 

Pm: 13 miles from house. 4 mile warm up to Reagan HS track. 18x200 with 200 rest imbetween. Averaged around 32-33 for them last two in 30. Then did 4x 100 at 13/14 secs. 4 mile cool down. Nice to change things up. Need to keep focusing on nutrition, speed, and quick feet. Coming along slowly. Weight down to 155. Been a long time coming for that.

Nooner: day off for 4 day weekend president day holiday. Slept in and chilled out most of the morning. Needed the rest. 10.5 miles on drury trail. With 4 x stride outs to finish up. Great day out with full sun and 66 degrees

Am: rodeo stampede 4 miler race. 1st overall with Robby wade 15-20 secs back. Watch said about 20:30 but the clock was off a minute or so. Then a mile recovery with bathroom stop. Jumped into 2x2mile with first at 10:34 and then the second at 10:19 with last mile in 5:04. Felt strong closing. Feeling a lot better today. Little tired from mileage. Then cool down to get miles. Stockyard rodeo afterwards with Matthew 

pm: 4.5 shakeout before tomorrow mornings run. Rest and relax time

Am: 22 miles around alamo heights. A little 5 mile uptempo with Matt but was pretty tired from yesterday. Slight side stitch towards the end. Ready to start resting up. 6:30s average pace for total run. All I wanted/needed. 85 miles about this week. Ready for 10 mile daily total runs. With speed and light plyos rest of the week 

Am: day off for Presidents' Day. Meet group at Mcallister for 10 easy miles. Looking forward to an easier week this week and next, leading into PHX marathon. 

Pm: long day at hospital. Run from jack white trail head right off the hospital. Finished with about 8x strides on flats and light hill. 

Am: 4.4 miles easy at lunch. 

Pm: 10 miles with workout at Trinity University with Matt W. 3 mile total w/u with some strides/ drills mixed in. Then for me 4x mile with 75 sec rest at 4:56, 4:58, 4:56, 4:53. Then I led Matt through 800 followed by his last 400 after I had a about a 70s rest while he ran his 3rd lap. So 2x 800 and 2x 400. First set was 2:21 and 68. Second set was 2:19 and 64. He crushed his last two repeats. I was good with the effort and shorter/quicker intervals for me with 10 days out. About 1.5 mile cool down to get 10 for the evening. Last day for fitness is what they say. So hope this helped. 

Am: 10 hot and sweaty ones at the base gym. Early miles before CPU training stuff all day at the hospital. Nice to knock it out 

am: PF day off work. took advantage by sleeping in and getting a run in the morning in. Need to get a lot of rest this weekend leading into next week. Ran 10.5 on drury trail with 12x 1 min on fartleks, w/2 mins off/float pace. last two at MP just to feel the difference, first 10 in 10k pace. Nice to just run off feel, need to do this more often. Feeling a little more tired then I would hope for with this kind of easier/quicker workout. Glad to have all weekend to catch up on sleep. Should help a ton. Also flying out to PHX on thursday will be nice. 

Am: ran with Matt for 6.5 miles of his long run. Did 2x200 at MP on trinity track to get a little extra mileage. Then finished up around trinity and neighborhoods by the car to get the 10. Nice easy day. Now time to rest up

AM: 14 miles around right before noon. Ran from Mcallister the dog park. 7 out and 7 back. Ran 2x2 miles at MP, right around 5:22-5:24. Surprised how good they felt considering i was running on a windy trail, with the hoka spaceshoes on. Plus the headwind and break in my diet last night, i felt pretty good. Hoping the weather forecast keeps in the right direction. Super excited to race on Saturday. Excited to get the next 3 days of work done so I can focus on the race and travel to PHX. Expect to see a lot of good results from friends this weekend. 

Pm: Reagan High after work. 2mile WU, 2x200 warm up at 34-35, then 10x400 with 400m rest at 69-71, last at 67. Then 4x100ms to shake out legs. Cool Down of 2 miles after. 

Pm: 7 night miles after long day at the hospital. Contemplated taking today off. Always glad I don't but need the extra rest. Nice easy 6-7 tomorrow with a mile or so at pace

Pm: 6 miles after work from house. 1 mile at 5:16 mixed in. 2x400 at low 5ish pace as well. 2 light strides to finish up the CD. Ready to travel tomorrow!

Pm: 4.4  miles with the okie crew. Pre-race run around Mesa. With drills and strides to finish up. 

Am: 3.1 miles with team JB and Ean. Start line miles with strides and drills. Ready to roll tomorrow. Looks like a good course

AM: Race morning. report later. first half was fast in 1:09:48 and the rest was history. Taking a down week to follow. NEed to keep on plugging and figuring out the equation for success. We will see what happens for boston.