Run Life

AM: 10 miles on Drury trail. Took day off after flying in late last night from Nashville. Glad I did, slept in till about 10am this morning. Felts awesome! 4x400m stride pick-ups at Marathon pace. Ideally with the warm, humid weather forecasted anything in the 225-228 range would be awesome! keeping pace focused at 5:30-5:40ish range. Resting up with some easy miles and a few miles at threshold pace tomorrow. Excited for this weekend though. 

Am: 5 miles at lunch 

pm: 6 miles at YMCA lot/field. Starting to like this 1k parking lot loop. 3x mile repeats. 5:01,5:05 and last one tried to run MP which felt dragging slow but good at 5:27. Nice little double and workout. Like the quick workouts, more time in the day! Early to bed is the goal

Pm: 8 miles after work at Mcallister park. Couple strides afterwards. Legs feeling rested.

Am: 4.1 miles at lunch. 

Pm: 5 miles after work . 6x400 m pick-ups at Mp-hp. Nice legs shake out. Warm and humid. Hope it cools down Atleast some!

Pm: 4 miles 

Nooner: 6 miles

Am: Rock and roll San Antonio. Had a good crew from OK come down for the race, Jason and Ean. Katie's aunt Jennifer came down from Nashville to come run with her. Went 5:30s from the gun to make any move and see if anyone was going to come out with me. Ran this pace till about 20 miles then knew I had mounted a large enough lead to run 5:50s for the last 10k to get the W. Really really fun event, can't complain about a W, and big time shout out to Jason (Team JB) going 1-2 with the punch yesterday and his new personal best of 2:38:17. He will be knocking on the 2:30s sub door sooner then later. Overall though, great weekend with good company! Ready to rest up the rest of this week and then get back after the training! Excited for the beginning of the racing season in 2015. 

AM: 8 easy, sore, shakeout miles at McAllister park with Ean and Jason, while pushing Matt. Nice to get a shakeout in, but legs were hurting. Feeling like I should recover pretty fast though from yesterday. Kneaders afterwards. Good, good times. 

Am: 5 lunch miles. Nice shakeout. Easy miles most of the week. Feeling like I should bounce back pretty quickly.

pm: 6 miles drury trail with Katie and jogger. Easy, no watch run. 

Pm: salado creek trail right after work. 10 miles in 70 mins about, the. 4x 200m strides in around 5:15ish pace. Legs feel good 3 days post.

Day off. Haven't had one in over 2 months. Didn't really want to take it, but feeling a cold coming on, dental holiday party today, and still a few days post marathon. Figured if I was to take a day, I might as well take it this week. 

Pm: 12 miles right after work at Mcallister. Feeling good after a day off. Ran 1:17 for 12 miles. So a little aerobic A pace for 12 to get a good sweat going. Awesome air temps out

Am: drury trail. 11.3 miles then a 24 mile bike ride with the other docs from the clinic. Nice workout and beautiful morning for exercise. 

PM: around noon time went to the solers 25k relay event. Overall, really fun event. I was the last leg so Matt could do his workout. He looked super strong today. I Ran 15:35 for my split. Happy with it overall, felt like i had more in me, but overall decent preformance considering recovery this week. We won by over 6 minutes, so easy win. Lots of fun afterwards. Did like a 8 mile warm-up waiting for the other 4 legs to go. cooled down with the course again. Good shakeout workout, probably another easy week this next week, followed by some kind of jingle bell 5k next weekend im sure for the holidays.

Am: 5 miles on base during lunch. 

PM: 9 miles after work at Mcallister park! couple little pick-ups to finish the run.

Am: 5 lunch miles. 3 with Dr. Vo. Nice and easy

Pm: plan was to do whatever Robby had planned which was 16x400m but when we go to the high school track it was pretty crowded with HS sports. So decided to run on the trail close by. Ran a 3 mile warm up, then 5 mile uptempo push. Ran around 28 mins so 5:35 pace, HR was up way to high for that pace. Pretty sure it's this cold I have been swamped with the last few days. Taking some PM meds to sleep better, which always makes me feel drowsy. Just felt pretty beat for that pace. 2 mile cool down. Pretty sure I just need a good night sleep and a ton of vitamin C

PM: 12 miles from the house right after work. Have an Xmas thing in the neighborhood at 6pm, so needed to get home earlier. Ran up and down Blanco road with jax, did some YMCA loops. Low 50 degrees with some rain/mist , great for running but probably terrible for my cold. Still felt good, did first 10 in 66 mins, then slowed up a bit. Jax did really well for not running in awhile. Had some chocolate UCAN around lunch time today, felt a lot better than yesterday on my run. Maybe that superstarch business works, I like it! Still need to work on my sleep, especially when I dont feel to well, getting 5-6 hours of sleep, sucks.

Am: 6 miles around post.

pm : 9 miles around Mcallister park after work. Easy run and then some strides to close it out. Feeling better today 

Pm: found out about a new trail head right off of base. Right next to the hospital, where I will be for four years. So great future connection for runs. Jack white park trail head, south side extension of salado creek trail, but lots more asphalt! Ran in 1:18:50 for the 13 miles. Average 5:55-6:05 for most of the run. Good little strength builder for a workout. Feeling so-so today, But definitely better.

Noonish. Came up to Austin for some bizzness. Ran 11 super easy with jogger on their river system. Awesome trail. Crushed gravel the whole way. Legs felt good

Pm: 13 miles with jax on drury trail. Dog is incredible when the weather is right. Ran first 10 with low 6's with 4-5 at sub 5:50s. Felt really good. Last 2 with Katie and Matthew as we caught them at the end of the run. Nice workout. Going longer tomorrow since I have the day off.

Am: holiday schedule for next two weeks is sweet. Got today off. Took advantage of that. Decided to get a long run in since it was 60 degrees out. Ran 2:11 for the total. Nice run on salado creek. Finished at Mcallister park. Feeling really motivated for 2015 training and racing. Lots of work to come. But my weight is starting to get back to where it should be! 

PM: 14 miles right after work from jack white trail head park. Nice and easy. A little tired today from the last few days of workouts. Good and windy out. Nice breeze though. 

Am: 12 easy miles. 7 miles with Robby. Took me through a new neighborhood not far from my house. Nice hills and scenery. Definitely hitting this place up more. Good colder morning for a run. Probably double up before the Xmas festives tonight. 

Pm: 5 stroller miles with Kate, easy Xmas eve run. Stomach not too happy from all the sugar I been munching on today. 

Xmas day off!

Pm: 12 miles in low 6's with some sub 6. Hit the hills today. Perfect day out. Close to 70! Picked up jax for 4 more miles. Good solid medium effort long run 

Pm: late pm/night run from hood. Explored Reagan HS for the first time. Did a mile on their track. Super nice campus for a HS. Did some miles up and down stone oak parkway. Went bird hunting this morning east of Austin. So pretty tired and ate a decent amount of junk. Plan was Atleast 10 miles slow, but once I got rolling i decided to get a few more in. Of course! Need to up my core this next week. 

Am: 15 miles with some of the mileage with Robby. From the house into Hollywood park and back around the hood. Lots of concrete lately, catching up with my soreness. Need to drive to some of my runs. Double up later today most likely

pm: 4 more with Katie and jogger. Finished up with strides. Perfect cool dry air night for a run. Woulda liked to gone 4 more. But had to hit up some family dinner plans.

Nooner: half day of work. Got out to Mcallister by 11:30 and ran 3 before Kate and Matthew got there. Ran 11 with jogger and Kate on salado creek river trail, nice and slow. Then 1 mile of strides and some light drills to shake out my dead legs. 60-65 out and full sun. Not a cloud in the sky. Amazing out! Loved all the vitamin D I got today!

Am: work in the afternoon. Did 5.3 mile warmup to Reagan HS to meet Robby. We did 16x400m at 73-74 average with 200m recovery. Felt harder then it should. Got to get on the track more! Atleast once a week. 2.5 mile cool down. Going to double right after work for 20 total day. 

Pm: 6 right after work at jack white park trail head. Last mile sub 6 just for fun and to get it done with

Pm: 14 big ones to ring out 2014. 10.5 with Katie around lake lady bird. All crushed gravel. Perfect trail. 3.5 to end the run. Cool weather but nothing like up north.