Easy 9; hour & 10 minutes.

4 Deep

Today marks 4 weeks of training for Boston 2010. I feel like my legs are starting to come around. I've taken it pretty easy for the most part (a couple of outliers aside). :) The way I see it, it's time to start running for real. Next week, I hope to run somewhere in the neighborhood of 70 miles.

This morning I got in 9 miles. My quads were just a tad sore from yesterday. Other than that, there were no ill effects. 63 miles for the week.

LR Surprise

Since I missed the Turkey Trot on Thurs & wasn't going too far today, I decided to add a little twist to this ML long run. The plan was pick up the pace just slightly for the last 6 miles. The idea in my mind was to run even 7 min miles for the last 6, which in reality meant not running above 7 min pace for any of those miles. That is how my mind works when running. And I also didn't want to go below 6:50. During the first 10, I was unsure if I would stick w/ the plan. I mentioned it to the guys/gal & no one was biting. Still, when the time came, I did my deal:

654
650
653
649
651
643

Doing what I did really wasn't hard, because I mean if you really think about it, that is not a terribly fast pace. At least not for any of the people I regularly run with. Breathing was relaxed & my form was too. The only thing that maybe I would have changed was to stop for some water...but then again, i think there is some value in occasionally not stopping more regularly than the the #1 City Bus (for waters).

16.08 miles for the day ~ 724 avg

Updated Running Plans

I had hoped to have run a couple races by now, but those races just didn't fit into my schedule for different reasons. Anyway, I just got done browsing the winter race calendar to make a new list of races to run. Here's what I've come up with:

1)RunTex 10&20 on 1/10 (will probably do the 10 mile option for strategic reasons)
2)3M Half on 1/24
3)20 miles (Austin Marathon) on 2/14
4)Boston 4/19
5)Bun Run 5K May 2nd

I feel like the above race schedule will work as an excellent build to Boston. Only thing, I would have liked to have found a race to run in March, but I figure Steve will have us more than occupied w/ race preps & the like so it should be all good. I'm ready to go to work!

Changing gears, I ran 9 miles from Rogue this AM. Kept it pretty easy, 7:32 pace. Hit up the gym routine afterward. That's all I got for now.

Wed (un)official group run

there must of been 10 people running w/ us this AM. So it was damn near a TR group run. Easy 8 at a 7:18 pace, I swear it was "easy."

3 mo'

Three mile shake-out after work, that moves my total mileage for the day up to 16 & change. Now let's see if I can get my ass out of bed in the AM.

Tighten Up Tuesday

Planned to get in 14 today, but either the route was short or we took a wrong turn. Dunno. Anyway, the run was great. The mile splits were consistently between 7-720 most of the way. There was one mile that deviated pretty significantly. Here, you can find a solid recap. 13.15 miles total. I may have something to add this evening...

A New Week

The meeting schedule has slowed down some at the ole workplace, so I was able to escape for a quick lunchtime shakeout. Easy 40 minutes, let's just mark it down as 5 miles.

Assuming I run 6 days this week (as planned), I should be able to increase my weekly mileage total by 8-10 miles w/out really tweaking the daily mileage too much. Though, I will probably have to skip the doubles run this week, because I may, just may, run the Turkey Trot. Will decide sometime tomorrow for sure.

Closing Out Wk 3

Saturday, I got in 18.17 miles in 2:11.24 via the Austin marathon course. THat works out to about a 7:14 pace. A little fast, but we (Andrew, Jim, and I) were pretty even throughout. No super hard close or anything, just maintaining. A solid run, hopefully I can keep them up.

Today, got in an hour (at least 8 miles) w/ Kamran, Muz, & Asia. They worked me over pretty good. The first three sucked, but I guess I got into it once I loosened up some. Whatever, it's all good. 58 miles for the week.

Doubles

Yesterday, I didn't get up to run. Could give some excuses, but let's just say I simped it. Done.

Today, was much better all around. I logged 12 miles this morning with the group. In the evening, I headed down to SoCo gym for the weight/running routine. Kamran and Niccole happened to meet me down there; I didn't expect to see either of them based on previous conversations. Pleasant surprise. Anyway, I was planning to get 6 miles on my own, and when I met up with them, neither was too enthused about going that distance. I tried to talk Kamran into going 4, but as expected, he wasn't budging. I can't blame him; if I had an ache/pain, I would have the same mindset. Cutting to the chase, I ended up logging 5 miles. The run wasn't bad, but my legs did not feel so responsive the the last 10 minutes of the run. But I guess that is sorta to be expected -- 17 miles for the day.

Cold & Crisp

It was a little chilly this morning (low 40s), and there was a good turnout for the team run. Before the run, Steve informed the group that Boston had filled. I believe there was only one person who didn't register in time, which sucks because this individual runs w/ us on the reg. The run went great; there were no lingering effects from the PM run. Similar to Boston training last year, the easy paces for the crew seem to have dropped some (I.E., faster). Unlike last year, this doesn't phase me. I can of course tell when we speed up, but I don't come close to struggling with the paces. At least not yet. For the day, 9.4 miles in 78 minutes.

PM 5

Opted to get the run in this evening rather than in the AM -- I'm going to experiment with running in the evening on Monday over the next few weeks to see how that works. Because I freaking hate getting up early on Monday, which leads to 4 early wake-ups in a row. They just tend to wear on me.

I ran 5 today, and it was pretty much dusk when I finished. I know I can get in another 2-3 miles and still won't be too late. So, we shall see how this works out.

Tomorrow I have to be on the Nawf Side for a work conference at 8am, so the Tues AM run will be cut short. I'll manage 8 I'm thinking...

Relaxed 8 today from the crib, which equates to some hill action on the way home (any way you slice it). Even with the hills, I did pretty good. 38 miles for the week due to the missed days; I should have a much better showing next week.

Team Disaster

Back on the grind today, I was out on Wed/Thurs due to illness. Kamran, Jason, Andrew, Jim, and I took off this AM for what I thought was going to be 16 miles. When we reached the 8 mile turnaround, most us headed back; however, Team Disaster (I.E., Muz & Andrew) just kept right on going. The run was a good one; I felt pretty good for the latter half of the run. Overall, 16 miles in 2:00:21. For those scoring at home, I understand Team Disaster logged 20.

Full Disclosure: I can take no credit for naming Muz & Andrew Team Disaster. Muz gets full credit for this. He can explain the origins (if he so chooses), but if he doesn't, I will at a later date. ;-)

about 10 miles in 1:13. i'll tell ya: peck is going to have a solid race in Dec...

Week 2

5:30am meet-up for the soco gym/running routine. today, we added some more weight/resistance activities. mark me down for about 4 miles of running again. other than being tired as %$&!, all went well.

Week End

Ran for an hour today and got I think 7.3 miles if I remember correctly. Call it 53 for the week.

Sat LR

14.3 miles; the total time was 1:47 & change. i felt much better than i did last saturday. my legs feel like they are starting to come back. we shall see what happens once the miles are upped a bit.

Twice?

ran about 10.5 miles with the group this am from BS. we were treated to a few hills, but nothing too serious.

this evening, i'll get in a short 2nd run when i meet kamran, ruth, and nedra at the soco gym. probably only 10-20 minutes though. my first mini-2-a-day; i can't wait.

Up & Over

Muz navigated today and told us we would go "up... and then over some...to the east" while in the process of "getting lost for 3 miles." So that's what we did. Approximately 6.18 miles total.

Team Rogue Training -- Boston 2010

Today was the first official team run. Contrary to my previous write-up, I took it real easy today. Matter of fact, I believe the whole team did. Pencil me in for about 63 minutes of running for about 8.25 miles. I may have seen two new faces, one for sure. :-( Coach thinks more people will join as we progress. I hope he is right. However, the core group of folks I usually run with were there, a few stragglers aside. I suspect the stragglers will show their face sooner or later. Regardless of the roster, I'm planning to make significant progress over the coming months. My only challenge will be to keep my tin man tendencies in check, which is always a challenge. One thing is for certain -- the tale will be told in the coming months.

So it begins

I guess today could be labeled as the first day of training for Boston 2010: 5am wake-up for an hour flexibility/strength work with about 4 miles of easy running sandwiched in between. It hurt when the alarm went off that early, but I was fine once I got out of bed. Afterward, I was glad I got in the work. Tomorrow is our first team run. I expect avg under 7 min per mile for the 8-10 mile run.

Weekend Running

Saturday -- 1 hour and 21 minutes w/ some of the crew. Great weather/good run.

Sunday -- 37 minutes w/ Kamran. I believe I am starting to feel better and am ready to gradually up the mileage.