Monday - 6 mile Tempo run on hills 50:10
Tuesday - four 1 mile repeats at 6:27 (1 mile warmup and 1 mile cooldown)
Tuesday, October 11, 2011
Sunday, October 02, 2011
IBM Uptown 10k 2011 Night before and Race Report
Friday night my family and I ate at the Daily Grill in the Domain. I had Chicket Piccata with some white wine.
I was in bed by 10:30 and slept well that night. I think I got out of bed at 7:30 and let Serena and Tara sleep for another hour.
Saturday I didn't do much although I really wanted to take a nap I knew if I did I would have a hard time sleeping that night so I read and watched TV while Serena slept.
Saturday night Tara made her red pepper pasta which was very good. I only ate one plate full which was a mistake since I woke up at 4:30am hungry. I was able to get to sleep around 10:30 that night, but after waking up at 4:30am I couldn't go back to sleep so I got up at 5:30 and ate a banana. I then took a shower and shaved. After getting dressed I ate a breakfast bar and drank some orange juice.
Just before 7am I told Tara goodbye and started walking to the start area. I was a little freaked when I got to the railroad tracks leading to the Domain. I thought that they had closed off the opening in the fence (shortcut to Domain), but quickly realized that I was a few feet away from the opening.
I jogged/walked to the start area and met up with Dave Calder and his wife. After leaving them I made one last pee break and 20 minutes before the race I ate my Octane GU and drank a few sips.
RACE REPORT:
I had about 200 people in front of me at the starting line so I knew I wouldn't go out too fast. When I came up on the first mile marker I wasn't sure if it said 7 or 8 on my time. (8 would have been bad considering how much energy I was using), but as I came up on it realized I was at 7:07 for my first mile.
Mile 2 I didn't have to weave through the crowds anymore so I was able to push the pace a little with a 6:53 mile.
Mile 3 I started to feel it and noticed my turnover wasn't as fast so I started using longer strides to get me in with a 7:02 mile.
Miles 4 & 5 are a little blurry. After I crossed the 5k mark I knew I was going to be under my 46 minute goal so I backed off just a little so I could save something for the last 1.5 miles. Good thing I did too because there was some hills between 4 & 5. I do remember looking down at my watch and noticing 36 on mile 5 which was a nice surprise. By now I could see people crossing the finish line so I started to push it along with the people around me.
Finish time was 44:40, first 5k = 22:02 and second in 22:38
Weather was perfect at 60 degrees and very dry. I couldn't have asked for a better day. Training was good, no injuries, got enough sleep the two days before and hydrated and ate enough before the race.
The last 10k I ran was back in 2001 (Willie Nelson 10k). My time then was 49:10.
I was in bed by 10:30 and slept well that night. I think I got out of bed at 7:30 and let Serena and Tara sleep for another hour.
Saturday I didn't do much although I really wanted to take a nap I knew if I did I would have a hard time sleeping that night so I read and watched TV while Serena slept.
Saturday night Tara made her red pepper pasta which was very good. I only ate one plate full which was a mistake since I woke up at 4:30am hungry. I was able to get to sleep around 10:30 that night, but after waking up at 4:30am I couldn't go back to sleep so I got up at 5:30 and ate a banana. I then took a shower and shaved. After getting dressed I ate a breakfast bar and drank some orange juice.
Just before 7am I told Tara goodbye and started walking to the start area. I was a little freaked when I got to the railroad tracks leading to the Domain. I thought that they had closed off the opening in the fence (shortcut to Domain), but quickly realized that I was a few feet away from the opening.
I jogged/walked to the start area and met up with Dave Calder and his wife. After leaving them I made one last pee break and 20 minutes before the race I ate my Octane GU and drank a few sips.
RACE REPORT:
I had about 200 people in front of me at the starting line so I knew I wouldn't go out too fast. When I came up on the first mile marker I wasn't sure if it said 7 or 8 on my time. (8 would have been bad considering how much energy I was using), but as I came up on it realized I was at 7:07 for my first mile.
Mile 2 I didn't have to weave through the crowds anymore so I was able to push the pace a little with a 6:53 mile.
Mile 3 I started to feel it and noticed my turnover wasn't as fast so I started using longer strides to get me in with a 7:02 mile.
Miles 4 & 5 are a little blurry. After I crossed the 5k mark I knew I was going to be under my 46 minute goal so I backed off just a little so I could save something for the last 1.5 miles. Good thing I did too because there was some hills between 4 & 5. I do remember looking down at my watch and noticing 36 on mile 5 which was a nice surprise. By now I could see people crossing the finish line so I started to push it along with the people around me.
Finish time was 44:40, first 5k = 22:02 and second in 22:38
Weather was perfect at 60 degrees and very dry. I couldn't have asked for a better day. Training was good, no injuries, got enough sleep the two days before and hydrated and ate enough before the race.
The last 10k I ran was back in 2001 (Willie Nelson 10k). My time then was 49:10.
Week of IBM Uptown 10k 2011
9-27/11 (Tuesday)
1-mile warmup
5 - 1/2 mile repeats at 3min each ( ate GU after one lap, stomach problems)
1-mile cool down ( felt weak/tired throughout workout)
9-28-11 - weights and core
9-29-11 (Thursday)
Late workout at 3:30pm
2-mile warmup jog
3 - 1 mile repeats at 6:27 pace
1 - 1 mile cool down run
9-30-11 - Off
1-mile warmup
5 - 1/2 mile repeats at 3min each ( ate GU after one lap, stomach problems)
1-mile cool down ( felt weak/tired throughout workout)
9-28-11 - weights and core
9-29-11 (Thursday)
Late workout at 3:30pm
2-mile warmup jog
3 - 1 mile repeats at 6:27 pace
1 - 1 mile cool down run
9-30-11 - Off
Tuesday, September 27, 2011
Speed Work 09-27-11
1-mile warmup
5 - 1/2 mile repeats at 3min each ( ate GU after one lap, stomach problems)
1-mile cool down ( felt weak/tired throughout workout)
5 - 1/2 mile repeats at 3min each ( ate GU after one lap, stomach problems)
1-mile cool down ( felt weak/tired throughout workout)
Monday, September 26, 2011
Best 5 Mile Tempo
9/21/11 - Pasta with red peppers for dinner and 8+ of sleep
9/22/11 - warmup 1 mile jog, first mile of tempo at 7:30 then 4 miles at 7:13 = 36:50
9/22/11 - warmup 1 mile jog, first mile of tempo at 7:30 then 4 miles at 7:13 = 36:50
Thursday, September 08, 2011
Speed Work 9/7/11
1 mile warmup
3- 1 mile repeats @ 6:27 (9.3 miles per hour)
Was planning to run 4 repeats, but right knee started to hurt
1 mile cool down
3- 1 mile repeats @ 6:27 (9.3 miles per hour)
Was planning to run 4 repeats, but right knee started to hurt
1 mile cool down
Tuesday, September 06, 2011
9/3/11 - 9/6/11
Saturday
15.2 Mile Mt. Bonnell run starting at 5:45am time = 2:23 temp = 77 (very humid)
Sunday
Core workout
Monday
8.1 Mile Parmer loop at 1:07:23 (From Pavillion 6.1 miles at 8:04 pace = 49min) temp=75
Tuesday
5.30 (8 laps at Quarry lake), too tired for speed work, also did some core work
15.2 Mile Mt. Bonnell run starting at 5:45am time = 2:23 temp = 77 (very humid)
Sunday
Core workout
Monday
8.1 Mile Parmer loop at 1:07:23 (From Pavillion 6.1 miles at 8:04 pace = 49min) temp=75
Tuesday
5.30 (8 laps at Quarry lake), too tired for speed work, also did some core work
Friday, September 02, 2011
Speed work and Fast Tempo
Tuesday - All day meeting so no running
Wednesday - Afternoon speed work 2-mile easy job, (4) half mile @ 3:00ea
Thursday - 2-mile easy jog, 3-mile tempo in 20:58
Friday - 3 miles at 8:34pace
Monday, August 29, 2011
Monday Tempo
I usually do an easy 3 to 4 mile run on Mondays, but I have all day meetings at work Tuesday and Wednesday so I pushed up my schedule and did a 6 mile tempo today.
(1 mile warmup at 12min pace, 6 mile tempo in 47:20; 8:00 first 4 miles and 7:30 last two)
(1 mile warmup at 12min pace, 6 mile tempo in 47:20; 8:00 first 4 miles and 7:30 last two)
Long Week
Forgot to log my runs last week so here they are:
Sunday 2 Miles Jog to and from Pure Austin (core work)
Saturday 13 Miles very humid and hot at 6am. Crashed two miles from home.
Friday 3 Miles easy run on treadmill
Thursday 6 Miles ( 1-12min pace, 2-build up to 7:13min, Next 4 miles at 7:13pace)
Wednesday 7 Miles easy on treadmill
Tuesday 7 Miles (1-12min pace, 6 miles at 8min)
Monday 4 Miles at 9min pace
42 Miles for week Aug.22 - 28
Sunday 2 Miles Jog to and from Pure Austin (core work)
Saturday 13 Miles very humid and hot at 6am. Crashed two miles from home.
Friday 3 Miles easy run on treadmill
Thursday 6 Miles ( 1-12min pace, 2-build up to 7:13min, Next 4 miles at 7:13pace)
Wednesday 7 Miles easy on treadmill
Tuesday 7 Miles (1-12min pace, 6 miles at 8min)
Monday 4 Miles at 9min pace
42 Miles for week Aug.22 - 28
Tuesday, August 09, 2011
Speed work
Felt like I more energy today. I shouldn't since Serena was screeming until 10pm last night. I think what might be helping is the new drink Tara found to replace my diet coke addiction. It's called Brisk and the flavor is Strawberry Melon. Only drawback is that it's loaded with sugar. (Not sure what's worse, the sodium or sugar?)
11am
Jogged 1 mile warmup.
(4) 1-Mile repeats at 6:35
Jogged 1 mile cool down.
(on treadmill)
11am
Jogged 1 mile warmup.
(4) 1-Mile repeats at 6:35
Jogged 1 mile cool down.
(on treadmill)
Thursday, July 21, 2011
Easy Monday, Speed Tuesday
Did an easy four laps around the quarry lake on Monday and met another runner (Paul), who just moved here and plans to join Pure.
Tuesday - One mile warmup and did (5) half mile repeats @ 3.05 each.
Wednesday - off
Tuesday - One mile warmup and did (5) half mile repeats @ 3.05 each.
Wednesday - off
Thursday, July 14, 2011
6 Mile Tempo at 7:19 pace
Was planning to do a steady 7 miler today, but got the urge to up the pace:
.60 mile warmup and ate GU (god those orange vanilla are nasty)
Gradual build from 12min mile to 7:47min mile in first 1.5 then dropped to 7:19 all the way to 6 miles.
No stop or water breaks for tempo run.
.60 mile warmup and ate GU (god those orange vanilla are nasty)
Gradual build from 12min mile to 7:47min mile in first 1.5 then dropped to 7:19 all the way to 6 miles.
No stop or water breaks for tempo run.
Speedwork (4) half milers
Did my speed work on Tuesday this week. Instead of doing six slower repeats I did:
One mile warmup
(4) half mile repeats @ 3:05
One mile cool down (think I'll add this cool down to all my speedworkouts)
One mile warmup
(4) half mile repeats @ 3:05
One mile cool down (think I'll add this cool down to all my speedworkouts)
Tuesday, July 05, 2011
4th July run
I decided to do another 8 miler since I didn't get in a good run on Sunday. The parade started at 9am so I wanted to be back by 8:30 so I get out at 7am. Much better weather than the day before. The sun wasn't burning down on me until halfway through the run.
Again I only brought one GU so I was kind of hungry after mile 6.
Time: 1:20 (with 4 min poo break)
Weather: cooler and dryer than previous day
Again I only brought one GU so I was kind of hungry after mile 6.
Time: 1:20 (with 4 min poo break)
Weather: cooler and dryer than previous day
Hot Sunday Long run
We all slept late Sunday morning so I didn't get out until 9am. At about 5 miles I was already fried. There were no clouds and the high that day would get up to 102. By the time I made it home I had lost 3.5lbs and was starving.
Time 1:22
Note: I ate one breakfast bar an hour before my run.
Start time: 9am
Weather: Already hot; prob low 80's
Time 1:22
Note: I ate one breakfast bar an hour before my run.
Start time: 9am
Weather: Already hot; prob low 80's
Friday, July 01, 2011
Easy(Hot) Run
I usually take off on Fridays, but since I'm probably not going to workout tomorrow I thought I'd get in an easy 3 or 4 mile run.
I'm still trying to get my body aclimated to the hot summer temps so I thought I'd run outside around the quarry lake. Thermostat at bank said 85, but I know it's going to be a hot run with the humidity.
After the third lap I was done so I pushed one more lap, finished my 3 miler then did some core and stretching inside.
weight: 182 (after workout)
I'm still trying to get my body aclimated to the hot summer temps so I thought I'd run outside around the quarry lake. Thermostat at bank said 85, but I know it's going to be a hot run with the humidity.
After the third lap I was done so I pushed one more lap, finished my 3 miler then did some core and stretching inside.
weight: 182 (after workout)
Thursday, June 30, 2011
Hard Tempo
I'd like to build up to an eight mile tempo run that starts at 9+ place and builds to 7min miles.
While it's hot that won't happen so I'm going to gut it out this summer and hope to get to my goal by November.
(1) mile at 9min pace (felt really tired today due to wake up call from Serena at 3am then at 4am.
(6) Miles, at 8min pace then last five miles at 7:30pace (stopped three times for water break)
Was completely spent after workout.
While it's hot that won't happen so I'm going to gut it out this summer and hope to get to my goal by November.
(1) mile at 9min pace (felt really tired today due to wake up call from Serena at 3am then at 4am.
(6) Miles, at 8min pace then last five miles at 7:30pace (stopped three times for water break)
Was completely spent after workout.
Tuesday, June 28, 2011
Speed Workout
Did one mile warmup on treadmill at 10min pace during lunch.
(8) 1/4 mile sprints at 1:30 each
Felt tired after three or four then got my second wind.
Stretch and core work after.
(8) 1/4 mile sprints at 1:30 each
Felt tired after three or four then got my second wind.
Stretch and core work after.
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