Run Life

Pm: 11 miles from house to hills neighborhood and back. Last 5 miles a little faster. Slow start today with rain, mist all morning. Glad to get a run in for first day of 2015

Pm: 10 miles with jax around the hood. 5x .20-.25miles on the watch. Misty, gray sky's. Hope to see some sun tomorrow. Opted into a half marathon tomorrow morning in New Braunfels for a fun tempo run. Planning on 5:30-5:40 pace effort, along their river front run. Supposedly pretty scenic and I got comped in. So figured i might as well make it my long weekend tempo. See how the comp is. Should be a good long effort day

Am: woke up and drove up to river road ice house in new Braunfels, TX with Katie and Matt. Did a 2.25 mild warm up with some light strides. Took off with the gun to run around a controlled 5:30 mile pace for the run. First mile was mostly downhill, which meant killer uphill on way back since it was an out and back course. Ran about 5:03 for that first mile, slowed down pace to make it comfortable. First half was deceiving with a gradual uphill and headwind most of the way. Felt like I was running up provo canyon for the first half of the run. Turn around actually felt a lot better since I had somewhat of a tailwind and some nice stretches of slight gradual downhill. Felt a lot better on second half. Last mile was killer. 2.8ish cool down. Overall pleased with workout and effort. Solo run the whole way, which was expected. Really pretty/scenic route, but by no stretch of the imagination flat, like advertised. Glad to get up and get in a workout though. Solid week of miles. Glad the holidays are over so I can crack down even more on training. But will miss sleeping in and not working. On to a great 2015 racing season! Oh and weather money today! 40 degrees with 8-10mph wind. Can't complain with those conditions. Pretty sore after the early afternoon nap.

Am: 15 miles at the solers group run in alamo heights. Nice morning out. Great neighborhoods to run around. Slightly hilly and my legs (esp hammys) felt it. Stroller the whole way made me even more tired. Slow pace, didn't feel too much like recovery. Good to get the miles in

Pm: 6 more with jax. Nice, cool air night. Legs felt better tonight

Am: 6.5 miles during lunch on base.

pm: 10.7 after work on Leon creek greenway. Mess up on location with Katie. Ran solo at moderate effort to get it in and done. Nice effort, felt relaxed the whole way. 10 miles in 58:38 for the run.  Low 50s with minimal wind. Weather money! Finished with 2x 400 at marathon pace to finish up. Good day for running. Legs still a little taxed from Saturdays workout. Not bad though. 

PM: 2.75 warm-up and then got convinced by robby to participate in the workout, even after a few hard days in the last 3 days. did 10x800s with 200ms (1 minute rest) finished with around 6.2 running total at 33:00 flat, so around 5:19 pace. Averaged around 2:28-2:29 for the 800s. Really pleased with the effort and how my legs felt overall after the pounding from the last few days. 4 mile cool down. Great workout. Robby was looking very solid on the 800s as well. About 70 degrees for the run. Cool downed shirtless. Ran late today, with cool down in the dark since I was at the hospital all day. This is going to be a tuesday occurence, being at the hospital from here on until residency start date. Need to wake up and get some miles in before hand. 

Pm: opted out of lunch run, was not feeling double. So saved all the mileage for after work. Mcallister park after. 6.5 miles with Kate and stroller. Rest solo. Felt like OK with 20-25mph winds. Definitely don't miss that. Alot of time on feet. A little beat from last few days 

Am: 7 miles at lunch. Nice cool crisp 30 degree air. Calm winds

pm: 10.3 miles at the jack white trail head. Pushing the stroller to help Katie on a 8 mile tempo run at 7:20-7:35 pace for the run. She is looking stronger with the consistency. Another good day of recovery. Nice and cool out today

Pm: nice cool windy day. Ran from house right after work with Robby. Warmed up to the start of Hollywood park neighborhood, where he mapped out a 8 mile out and back loop tempo. Ran at a comfortable marathon pace for 8 at 5:25-5:26 average pace. Nice and relaxed, stomach was a little off today, probably from the breakfast tacos I ate this morning. Then a 4 mile cool down to finish off the workout. Good mileage this week. Tomorrow will be chill with the freezing rain we are suppose to get.

Nooner: 22 miles from the house. Meet up wth Robby to run timberline neighborhood north of our house. Ran about 13/14 with him. Really nice area, with some slight hills. Started to feel good after warm up and having yesterday off. Ran 22 miles in about 2:24. Wanted to get back for second half of packers and cowboys game. Great new areas to run,  more long runs to come from my hood!

pm: 5 more night miles. Good strength building day

Am: 6 at lunch. Yee yee

pm: 10.6 miles on dreadmill. Met Katie at the gym for a workout . Decided to run 10 in sub 60. Good work of harder effort/pace after a big day like yesterday. Running on tired legs. Hot/humid in the gym and also packed. Sweated all over the place. Ran in 5:30-5:40 most of the 10. Had to put stop around 5.5, then finished up. Cooled down for .6 miles and was done with it. To hot and sweaty. Sat in dry steam room for 10-15 mins to loosen up muscles. Nice little quick workout. Crazy when I start feeling 15 miles in a day ain't enough. Getting that crazy edge back!

Am: 6.4 early miles before going to the hospital. Rounded out the .4 to make up for yesterday. 

Pm: 8 miles at JWP after a long day at the hospital 

Pm: longer warm up waiting for Matt will to show up. 7 mile warm up, then 2x200m on the track, followed by 3k, 1mile, 1k all sub 5 pace. Nothing impressive about my splits, felt more tired and beat up then should for 10k pace. Got to be the long days. 800m of rest. Followed by a cool down. Time wise and hitting traffic, seemed like a super long workout. 

Am: 7 lunch miles at work.

Pm: 12 miles at McAllister park after work. Legs a bit dead. Will do some light track stuff tomorrow, before the 5k on saturday. 

Pm: training holiday, so day off. But on call still . Ran from parents house in helotes to O'Connor High and did 10x200 at 34secs with last at 31s. 200m rest imbetween. Really need to work on leg turnover. 7.5 mile cool down to get 14. Nothing to crazy with 5k tune-up race tomorrow morning. Hoping for 15:30-15:40s. We will see what the course is like. 

Pm: slept in, so did an easy run from the hood. Saving energy for a faster/harder long run tomorrow. 

Am: drury trail 12 out and back. Averaged 5:56 for the run. Last 4 started to dwindle a bit. First 20 was money 5:50-6:00 pace. 2:22 and change for the 24. 1.5 shuffle waiting on Kate. Run took me out. Feeling a bit beat after that effort. Just water for the run and part of a Gu. Good run a bit of acid reflux. Glad it's done

pm: 3.5 miles of shakeout. 

Am: 10 easy on salado creek. 

Pm: 6 miles from the hood. Was going to do some pick-ups but stomach was not corporating. Found a new trail that should be opened soon. Did some exploring

Am: 10 before the roosters crowed in. Early run due to hospital days on Tuesday . Might run again after work. But only cuz the high is suppose to be 78-80 degrees 

Pm: 4.5 miles after work. 82 out when I walked out of hospital. Hard to turn that down. Slow jogger miles to loosen up. Then 1/2 mile of strides. Coulda done strides all day. Felt too good

Am: 5 miles during lunch. 

PM: ran at the base track. I dont know why I dont do this more. Dont need to worry about getting kicked off, or school practice. Just groups of older people block lanes with poor track etiquette. Track is got a 1/2 mile loop, 3/4 mile, and 1 mile loop. The mile loop you gotta cross the road, and the track is only 4 lanes. So it can get a little crowded, sort of rough surface but not that bad. Anyways with a slight 10-12 mph N/E wind I could manipulate my mile so I only really had 400-600ms with the head wind. Rest with a tail, which could be the forecase for sunday at 3M (fingers crossed). Course runs mostly N-S, on a point to point course. With the downhill and potential tailwind it could set up for a fast one. Anywho 2 mile W/U with strides and leg swings. Then 5x 1 mile @ 4:53, 4:50, 4:53, 4:56 (ran around a crew), 4:49. 400m (2min) rest imbetween. Then a 1200m at MP @ 5:20, just to get that MP feel which felt great. 1 mile cool down to jump in the car for the long/traffic filled ride home. Overall pleased with my leg turnover today. Need more sleep, but body is feeling light, and legs have some pop. Happy with the mileage for the week. Starting a mini taper tomorrow on to sunday, with light speed work on friday. 

Am: 5.5 miles at lunch. 

Pm: 10 dreadmill miles. Sweat fest at the gym. 

Pm: skipped lunch run for more rest for 3M. Did 2 mile warm up then 6x400m at 70-72 last one at 65-66. 3 mile cool down. Rest up tonight and tomorrow then roll on Sunday morning. Hoping for weather money. Should have good comp.

Am: pre-race shakeout run with some strides. Weather hopefully lining up for ideal conditions. Fingers crossed

Am: will log race report later. 3.5 mile shuffle warm up, 3M, than 3.8 mile cool down. Went out hard 5-5:05, led through 7 then feel off a bit. Ran 1:09. Disappointed with performance. Body freaks out at that clip and mentally drained. Need more rest and speed work at faster clip. Got some rearranging of training before phoenix 

PM: 12 miles from the house to timberwood park. 75 degrees out

Pm: drury trails, after work 80 degrees out. Some stroller miles mixed in

Am: 6 mile warmup with part of it waiting on Matt to show up. Drills and strides. The. 2x15mins around Mcallister loop. First 15 in around 5:05-5:17 average, second 15 mins in 5:15-5:17 avg. fell off a bit on second effort but knew I was tired going Into it so was ok with the effort. Then did 1 mile hard in around high 4:50s. 4 min rest imbetween. The. 1.7 mile cool down to get the total 15. Good workout overall. Got some work to do, but getting better

Am: 6 miles at lunch on base 

pm: 11.5 miles at drury trail. Another nice day, mid 70s. Easy miles. Did 2x400m strides at the end at 5:10ish pace. Felt great, a little tired from early mornings/late nights

Pm: missed my lunch run so did 14 right after work on base. Mid run did 8x200m hard to start working on my leg speed and lack of turn over. Took full recovery imbetween each. Averaged around 29-30 for most of them. Then ran 27-28 for the last. That's fast for me. In the long run this and faster mile repeat pace and more LT runs/workouts should help a ton for phoenix. Atleast that is what I'm going to focus on for the next 4 weeks. Still getting in my uptempo long runs. But that is the plan for the next 4 weeks. 

Am: slept in a bit, hard to avoid the gloom and rain today so got it going and met up with Matt for a long run. Started by Trinity U and ran around alamo heights neighborhoods into the zoo. Around 6-7 miles we picked it up to 6 flat and for the next 10-12 miles we worked down to 5:20s and then gradually came back up to high 5:50s-6 flat until mile 20. Got technical and a bit slippery on the river walk, the time we were rolling 5:20-5:30 but we made do. Hammys and butt muscles sore from last nights 8x200m effort hard. But felt like this was good to focus on effort since I need to get use to running on tired legs/muscles. Woulda liked 25-26 but was a bit hashed and figured next weekend with 3 weeks out it can give the 26-27 mile day a go. Maybe the weather will cooperate. Overall feeling good about this week. Making strides forward as I focus on speed and turnover. Race weight is starting to head in the right direction. Total time for the run was around 2:25. So good overall split with the slower warm up and hills towards the end of the run. 

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. 

PM: 8 easy after work. two days post marathon, felt pretty good. super easy miles all week.

PM: 11 miles from house to timberwook park and around that neighborhood for my usual 10.5. Added a 1/2 mile more to get the 11. Feeling a bit tired/full from the junk i have been eating last few days. Expected. taking the rest of the week really chill. 

Noon: 6 miles with stroller 

Noon: 8 miles at McCall