Tuesday - Speed workout
- 2 mile warmup
- .5 mile at 6min pace
- .25 mile at 5:13min pace
- 1 mile at 6:18
- .5 mile at 6min pace
- .25 mile at 5:13min pace
- 1 mile at 6:22
- 2 mile warm down
Wednesday, September 19, 2012
Week of 09/18/12
Monday - Easy 4 miles on treadmill (still feel tired due to allergies)
Tuesday - Speed workout
Tuesday - Speed workout
Thursday, July 12, 2012
Tuesday, February 21, 2012
2012 Austin Marathon report
Friday night Serena coughed so neither Tara or I got much sleep. I did take a two hour nap on Saturday which was good since Serena still had the cough Saturday night. Dinner Saturday night was Tara's red pepper with chicken pasta. I went to bed around 10pm, but Serena came into our bed around 11pm so I didn't get to sleep until almost 11:30.
Woke up rested at 5:20am Sunday morning, got dressed and ate a banana for breakfast and a little cup of orange juice. Weather was around 44 degrees and slight north wind.
Drove down to 16th and Lavaca and parked at around 6:15am. Sat in my car trying to decide if a tank top would be enough. Took that off and put on t-shirt with gloves and cap. Got to potty line at 6:20am and stood in line until 6:55am. After restroom break got in with 3:35 group and race started a couple of minutes later.
Started on outside after last year's bottleneck, but it wasn't necessary since crowd was moving well. Keep pace down and didn't try to keep up with anyone. First mile was 9:30ish, second around 9, then up hill started and went to 8:40ish. Down east 1st pace was around 8:15.
I slowed a bit at Mopac and then hit Exposition at around 8:30. Bull Creek gave my legs a rest.
Only two mistakes I made was rushing to get in front of 3:45 group at Hancock and then later on Shoal Creek I didn't drink enough or walk long enough. Ended up with cramp at mile 18-20.
Planned to start pushing at mile 20 but didn't think I had enough so I ate last GU at mile 22 and started pushing.
I was nice to see everyone cheering me on at the finish. Didn't mind seeing Lance Armstrong who gave me a nod and smile as I turned down the 200 yard finish shoot.
Good: Nap day before race, weather, brought small blue Gatorade and Octane GU, got in potty line as soon as I got to start area, made myself walk for 1 minute each time I stopped for gatorade or GU
Bad: Tried to surge past 3:45 pace group, didn't take in enough gatorade on Shoal Creek and didn't walk long enough
Time: 3:46:05 (reverse splits)
Woke up rested at 5:20am Sunday morning, got dressed and ate a banana for breakfast and a little cup of orange juice. Weather was around 44 degrees and slight north wind.
Drove down to 16th and Lavaca and parked at around 6:15am. Sat in my car trying to decide if a tank top would be enough. Took that off and put on t-shirt with gloves and cap. Got to potty line at 6:20am and stood in line until 6:55am. After restroom break got in with 3:35 group and race started a couple of minutes later.
Started on outside after last year's bottleneck, but it wasn't necessary since crowd was moving well. Keep pace down and didn't try to keep up with anyone. First mile was 9:30ish, second around 9, then up hill started and went to 8:40ish. Down east 1st pace was around 8:15.
I slowed a bit at Mopac and then hit Exposition at around 8:30. Bull Creek gave my legs a rest.
Only two mistakes I made was rushing to get in front of 3:45 group at Hancock and then later on Shoal Creek I didn't drink enough or walk long enough. Ended up with cramp at mile 18-20.
Planned to start pushing at mile 20 but didn't think I had enough so I ate last GU at mile 22 and started pushing.
I was nice to see everyone cheering me on at the finish. Didn't mind seeing Lance Armstrong who gave me a nod and smile as I turned down the 200 yard finish shoot.
Good: Nap day before race, weather, brought small blue Gatorade and Octane GU, got in potty line as soon as I got to start area, made myself walk for 1 minute each time I stopped for gatorade or GU
Bad: Tried to surge past 3:45 pace group, didn't take in enough gatorade on Shoal Creek and didn't walk long enough
Time: 3:46:05 (reverse splits)
Thursday, February 16, 2012
Week of 02-12-12
Saturday - Ran 11 miles on Mesa with Asics. Heel pain started after downhill. Had to stop several times to stretch
Sunday - jogged to and from gym for 2 miles, weights and core
Monday - Ran 6mile hills on Great Hills some heel pain
Tuesday - 1mile warmup and did one 3:30 half, but decided to run 7 laps outside for 37:21
Wednesday - off
Thursday - 1mile warmup, tempo 1-7:30, 2-5 7:19 = 37:02 , 1mile cooldown (felt good)
Friday - weights
Saturday - off
Sunday - jogged to and from gym for 2 miles, weights and core
Monday - Ran 6mile hills on Great Hills some heel pain
Tuesday - 1mile warmup and did one 3:30 half, but decided to run 7 laps outside for 37:21
Wednesday - off
Thursday - 1mile warmup, tempo 1-7:30, 2-5 7:19 = 37:02 , 1mile cooldown (felt good)
Friday - weights
Saturday - off
Monday, February 06, 2012
Week of 2-6-12
Saturday - Planned to run 22 miles, but got late start so did Mopac/I-35 loop three times for 20.7 miles. First loop was easy 1:07, kicked up last two at 1 hour each for total = 3:07:08
left heel started to hurt after second lap
Sunday - easy 2 mile to gym and back (weights). legs are very tight after Saturday run
Monday - Off
Tuesday - 2mile warmup, 10 halfmile repeats at 3:30ea with 1mile cooldown, total 10.5 miles
Wednesday - weights and core
Thursday - 2mile warmup, 5 mile tempo
left heel started to hurt after second lap
Sunday - easy 2 mile to gym and back (weights). legs are very tight after Saturday run
Monday - Off
Tuesday - 2mile warmup, 10 halfmile repeats at 3:30ea with 1mile cooldown, total 10.5 miles
Wednesday - weights and core
Thursday - 2mile warmup, 5 mile tempo
Tuesday, January 31, 2012
Week of 1-28-12
Saturday - 20.3 miler at Town Lake in 3:07:08
Monday - 2mile warmup @5.5mph, 7 mile tempo at 8:13 (started at 8:34), 1 mile cooldown
Tuesday - 2mile warmup @5.5mph, 8 3:30 Yassos w/3:30 job between, 7 miles
Wednesday - 8mile @6.8mph, with three breaks, felt a little flat
Thursday - 2mile jog, felt so flat couldn't run after that
Friday - off
Monday - 2mile warmup @5.5mph, 7 mile tempo at 8:13 (started at 8:34), 1 mile cooldown
Tuesday - 2mile warmup @5.5mph, 8 3:30 Yassos w/3:30 job between, 7 miles
Wednesday - 8mile @6.8mph, with three breaks, felt a little flat
Thursday - 2mile jog, felt so flat couldn't run after that
Friday - off
Wednesday, January 18, 2012
Sunday 20 miler
Sunday
Ran two laps around Town Lake (Ladybird Lake) = 20.3 miles @ 3hr 12min
Monday
jog to gym and back = 2 miles
Core and Weights
Tuesday
1 mile warmup on treadmill
6 mile tempo at 8min pace
1 mile cooldown at 9min pace
Wednesday
1 mile warmup on treadmill
(4) 1 mile repeats @ 7min pace
1 mile cooldown at 9min pace
Ran two laps around Town Lake (Ladybird Lake) = 20.3 miles @ 3hr 12min
Monday
jog to gym and back = 2 miles
Core and Weights
Tuesday
1 mile warmup on treadmill
6 mile tempo at 8min pace
1 mile cooldown at 9min pace
Wednesday
1 mile warmup on treadmill
(4) 1 mile repeats @ 7min pace
1 mile cooldown at 9min pace
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