TEXAS Paul - Out to Pasture - Healing

Left work at 3:30 PM to go to Brushy Creek so I could get in a long run before the sun set.  Temperature about 50 degrees.  Ran alone for 10 miles and then did a 1 mile cool down with Richard.  I saw Bill from RunTex 3 times on this run.  The sun was setting on the horizon as I finished mile 9 running across the Brushy Creek Dam.  Then I did the drills with Richard and 3 new runners. 

During the 10 mile run the HR for the first 5 miles (general downhill) was generally about 153 and for the last 5 miles (general uphill) was generally about 162.  Pace was typically 8:45, but I pushed it on the 10th mile to 8:15 and pushed hard for the last 1/4 mile up the trail hill and got the HR up to 172.  A nice run.   

The good thing about this run is that it again confirmed that more of the base is returning, which is what we were happy about last Saturday after doing the 16.6 mile run in Georgetown.  And now with Christmas behind us and New Years Eve next Monday we are almost through with the holiday interruptions so I can get back on a regular schedule of running. 

And when I got home my wife showed me the postcard from the Boston Marathon committee that confirmed my registration for the 2008 Boston.  Its always good to officially have the registration confirmation card in hand.  I checked the Boston Marathon web page for entrants and it also has me listed, a good thing. 

For anyone who is interested in a link to another wealth of running knowledge that reinforces many of the principles that Sasha Pachev preaches, see item 3 below.

1.  A beautiful afternon in Austin, TX with temps about 55 degrees.  The goal for this run was to get in 10 miles and keep the heart rate below 150, just a nice easy run.  After a mile warm-up I set out for 9 more and met RunTex Bill who was out for a similar run so we ran my last 9 miles together and had some great conversation and got better acquainted.  Bill coaches some running groups, but also does many longer runs alone which seems to be when I see him the most.  Running together and telling stories really made the 9 miles go fast. 

2.  A nice run where the heart rate stayed where it belonged for the first 5 miles, but got above 150 for the last 5 miles which is generally an uphill slope.  We also noted that the deeper we got into stories about running Pikes Peak and the like it seemed that we would naturally get running faster, so I would have to consciously force myself to slow down.  A fun run.

3.  Bill told me about a web page that is an awesome resource for running information and guidance.  http://www.letsrun.com/
This web site has a wealth of running information.  If you scroll about 2/3 of the way down the web site you will get to the section titled:  Training Advice:
A wealth of the training advice reinforces what Sasha Pachev suggests as the keys to a life of successful running and achieving your running potential. 
A few of the articles that I have looked at are noted below:
- Top 10 Training Tips
- No Shortcuts
- Wejo Speaks:  Why I Sucked in College  (an awesome article)
And looking at the titles of many other articles suggests there is a wealth of great reading here. 

Enjoy,  Paul

Met Karen H at Brushy Creek park at 7:00 AM.  Temp about 30 degrees.  We really thought that we were cold.  Did 1 mile warm-up, then headed out on the trail across the dam and ran easy for 6 miles with heart rate about 135 to 140.  Then on the way back on the uphill slope trail we pushed it hard for 3 miles and got the heart rate up to 165, a nice effort.  Then finished up with a 1 mile cool down and then headed to breakfast with Lynn.  A great way to start the last weekend of the year.

This makes 3 runs at Brushy Creek for me in the past 4 days for a total 31 miles.  This is a good way to finish the year.