Run Life

Am: 8 stroller miles with Matthew from the house, up and down blanco road. 5k tonight. So shake out run this morning 

pm: last minute 5k workout. Super hilly Xc style road course, all up and down rolling. Good lung burn, throat burn, running nose, and flem. Fills like I just ran something anerobic, kind of the fill/burn after an 800, or I guess hill repeats. Which makes sense. Legs pretty hashed on the hills. Hard to turn it over. 2nd again! Legs a bit dead tonight . 4 up and 3 down. Good training day

AM: Alamo Heights long run with Matt Williams. Uptempo after 6 miles of warm-up/shake out legs from last night. A little tired on the loop course but 40 mins at 5:30 pace. Then the rest at low 6's. Matt stopped at 20 miles, (2:02) for the 20. Then I finished up the last 3 solo, with 2:20 so a 6:05 average for the full thing. Felt even better at the end, mileage base with 50 degree temps for the run was perfect! needed the extra hour of sleep, nice having daylight at 6:30 am for a change. Probably calling it a day. But legs feel really good! so might get out for a few. We will see.

PM: 4.8 miles before early sunset with jax on blanco. legs felt freakishly good. Havent been this fresh (not sore) after a long hard effort in awhile!

Am: 5 lunch miles

pm: 12 miles slow slown with jogger. Katie and drury trails. Felt faster than watched showed as pushing. Little pick up at the end to stretch the legs. Good recovery overall

pm: 12 miles on salado creek in 1:19ish right after work. 1 mile of strides to finish up. suppose to get a decent amount of rain tonight and ALL day tomorrow. So we will see if lunch run happens, and what the workout looks like tomorrow.

PM: Did not run during lunch due to the rain and colder temps, and wanted to rest up a bit more for the workout after work. Did 3x3 miles after work. 2 mile warm-up, then 3x3 mile with a mile rest imbetween sets. Goad was at MP treshold plus a little faster the last mile or so. First set started at 5:28 first mile and worked down to 5:21 pace. Second set started at 5:26 and worked it down to 5:19. Last set was at 5:24 and finished at 5:15 pace. Mile cool down to get 14. Overall good workout, never felt too taxed, a little tired towards the last bit of set two and three, but overall felt smooth the whole workout. Good things to come these next few weeks as I gear up for a 10-14 day taper. this weeks goal is to hit about 120 mpw. 

Pm: got off work a little early. Mcallister park for MWLR. 10 solo out and backs due to some flooding on the trail. Then 6 with jogger and Katie. Good run overall

PM: 12 miles from the hood. Might be a little tired for the 5 miler tomorrow. GOt an extra hour of sleep, was going to run a bit this morning but squashed that idea quickly. We will see how racing is for 3rd week in a row off high miles. Good to race on tired legs though. 

Am: Wurst 5 miler. Legs felt like lead. Went out to fast. Course seemed a bit long. 26:15-20ish. Not the greatest. But ok off of high mileage. Legs wanted to lock into marathon mode. Hopefully with rest I can put together a decent race. Probably more miles to come later today 

Pm: 12 miles easy . After the tired legs yesterday and a training holiday tomorrow, felt like it was best to push back the long run for tomorrow morning. 6 with jax and 6 with stroller, up and down blanco road. See how tomorrow goes 

Am: Army training holiday. Took advantage off the PF (paid for) day off with a long run. High 40s at the start. Been a long time since I have felt those temps. Pretty cold for the warm up. Ran 6:05-6:20 most of the run. Overall not too bad. Drury trail is windy and mostly concrete so hard to keep consistent momentum. 2:43:24 for the overall effort. Around 6:14 average. Good workout, probably could have touched 2:30s today but overall pleased with it. Only had water the whole run. So a semi-depletion run. Good for ya! Carried the yellow water bottle most of the way. Old faithful. 

Pm: 13.1 mile recovery run around the neighborhood. Legs felt pretty good after yesterday. Still a lot of concrete. Overall feeling strong, stomach was a little off. Pick ups at the end

PM: 14 easy miles right after work. Fall weather is here, finally. right around that 50 degree temps with some OK light wind, yesterday was OK standards though. Do Not miss that 20mph+ wind at all. No need for agua on this run. Kind of nice. Sucks getting home now with the sun down though. Guess most of my recovery runs are now in the 12-14 mile days when I can't double do to work/OT for my finger. Will start thinking about tapering down for rock and roll San Antonio in another 2 weeks. Keeping this week and next in the 110+ range. Workout tomorrow and then free night 5k on Saturday. 

Am: 5.5 miles at lunch. 

Pm: uptempo/threshold workout. Probably do some 200s Saturday morning. Good workout overall, 10 miles at progressive tempo, first 4 miles under 24mins then put stop. Next 6.2 was at 34:02, then finished up with a mile of some strides. Good workout overall 

Pm: 11 miles on drury trail. 3 solo and rest with stroller and jax. Nice fall night out, 45-50 degrees. Legs are pretty hashed up though. Wanted more but knew recovery should be in the books

Pm: easy 7 miles before either a night 5k or a smaller workout tonight. Long workout tomorrow 

pm: happy feet night race XC style. Fun workout, didn't want to rebreak my finger. Did a MP style workout. Made a good training partner connection tonight.

Noonish: slept in a bit, been misty and drizzling last two days. Needed the long run today with the full work week, but wasnt feeling a super hard effort with doing the marathon last monday, tempo on thursday, and 5k fun race last night. Goal was 20 from the hood, which I kind of pre-routed before I took off. Hilly route and lots of sidewalk. Legs a bit tired, kept it high 6:50s to low 7s most of the route. Had a drink laid out for around mile 19, so I felt the energy from the GU brew so I tacked on another 2 miles. Plan now is lower miles/easier long run today, and next week a 24 mile run with more uptempo miles with 2 weeks out from San Antonio. Overall tough from the neighborhood, not ideal route but decent workout. Glad I got it in today still. 

Pm: run around Mcallister park right after work. Loops around and in the park. Nice fall run. Perfect 50 degrees out. 1 mile of strides at the end. Quicker pace on some. Need to start dialing in my old man speed, or whatever I have left of my fast twitchy muscles. Which can't be that much. 

Am: 6 miles at lunch. Weather money! Loving some good fall sun!

PM: meet up with robby wade at his tempo loop that was close to a HS track as well. Did 2 mile warm-up then 5 miles at 5:27ish pace, followed by a 2 mile jog to the track for 5x400s at about 70-72 secs with 200m rest. Then a mile cool down. Overall decent workout with dead legs. Quick workout to get it done before traffic and now a birthday dinner at a Brazilian Steakhouse, hence the high mile day! Going to get fat tonight!

Pm : 12 easy birthday miles from the hood. Up and down blanco road

Pm: 16 mile right after work on salado creek!(MWLR)Got out early. Light rain all day so perfect out for shirtless run. 65 out with 95% humidity. 15 in 6:20s pace last mile easy. Doing some speed work either tomorrow or Saturday. 

Pm: woke up from a nap after working, raining out and feeling beat. Did not want to get going. Went to gym and spun the legs on the dread. After 6 miles of warm up did a 6 mile at 3 mins on HM pace, then 2 min float at 6:15 pace. 6 miles overall in 5:36, nothing tough but got the legs spinning. Good workout overall 

Early PM: didnt want to double today, slept in and chilled around for nationals. Ran 15 miles easy, hopefully not too much with the 24 mile slotted day for tomorrow. 

AM: Met with the solers group for the sunday long run. Did the 6 mile out and back course twice. not ideal but they have water and its a pretty nice jaunt through good neighborhoods. perfect fall weather out. first 12 had some quick guys to pull me through some 5:30s for a bit. Most at high 5:50s/low 6s. Next 12 was solo, so I slowed down the pace  bit naturally. Average for the run was at 6:19. MIGHT and a strong maybe on that might I will go for a 3 mile shuffle tonight. Resting up next 3 days for the boulevard bold on turkey day. Would like to have fresh legsfor that....see if thats possible.

PM: 3.75 more with jax to get an even 28 for the day.

PM: 12 miles easy McAllister park right after work. 

Am: 5.5 easy lunch miles 

pm: 9 miles with Robby. 2.5 mile warm up. Then 2k acceleration. Mile around 5:25 with last 400m in 4:57. Then 4x30s pushes with min rest. Followed by 4x600ms at 1:41-1:46 range. Overall solid workout. Speed knocked out some of the junk from Sundays 28 mile day. Easy 5-6 tomorrow and rest up for the turkey trot 5 miler on Thursday. Then begin some taper action. 

Am: 7.5 easy miles in Nashville. Perfect weather for a long tempo. Mid 30s with no wind. Had to restrain due to tomorrow's turkey trot 5 miler. Want to be somewhat competitive for it. 5x 30 sec pick ups to shake out the legs.

Am: boulevard bolt in Nashville. 25:50s. Cold air was hurting the lungs a bit. Did some pick ups around the neighborhood from miles 17-20 of 5x2 min at MP. Slow miles with Katie. More to post on race later. But now Turkey time!!!

Am: 10.1 miles around neighborhoods in Brentwood. 23 degrees with feels like temps at 17. Nice and chilly out. Slow miles, hard to get warm

Am: 8 miles. 16x200 on and off the track. Still tired from thanksgiving 20 miler. Just turncoat and light speed. 32-35s for the on 200s. Hard for me to back off miles when I have a lot of down time for the holidays. Don't love to taper. But the legs need it. 15-16 tomorrow and then single easy days all next week

Am: 15 miles around the Brentwood block. 6:30s pace. Nice and easy. Ran shirtless with 65 temps and some residual OK weather. Rest up now. Fly back to San Antonio tonight.