Feet to the Street

The hiatus is over

2011-11-15T23:02:00.000-08:00

Well, at least I hope it has ended.

It seems like it has been ages since I last wrote here, so here's quick summary of my not so eventful running life over the last 4 months. July through Oct 25th, I continued with easy paced runs, 3-4 days per week. My primary goal during this time period was to get where I could confidently run without any sort of pain. In addition, and somewhat in the same vein, I wanted strengthen my lower abdominal and groin areas. Slow, relaxed runs, in which I gradually increased the amount of time on my feet, were the constant call for the former and countless hours in the gym served as the framework for the latter. I should go into more detail about what went into my comeback running and gym efforts, but will save those topics for a later date.

Moving along, I met up with Carmen Ayala-Troncoso's training group to resume training on October 25th. Well, I should caveat the previous sentence, because my only training goal at this point to regain a level of fitness to train, if that makes sense. I am definitely not training for a race in 2011. I will run the remainder of the year with Carmen's group and hope to be shape to train/race in earnest come 1.1.2012. That written, I may or may not run a time trial in the next few weeks to set a somewhat official fitness baseline. Again, that is another post.

Speaking of Carmen, she has been great to-date. The knowledge/wisdom she displayed over the last three weeks has really blown me away. I am really happy to be part of her group.

Over & out until the next time.

Running is getting easier

2011-07-17T14:16:00.000-07:00

Yep, it shore is.

Over the past couple of weeks, my body seems to have really acclimated to this running thing. I am moving a little faster, more fluidly, and the mental confidence is increasing. Aerobically, I still have work to do. But that piece will come soon.

Ran three times this past week, and I hit the track after two of those runs to grab some drills/form running. I am going to continue w/ the 3-a-week routine for the rest of the month and then reassess. Stay tuned.

Google+ - How does it work?

2011-07-08T14:46:00.000-07:00

Being new to social networking, I don't have the answer. But - I will let you know once I do. :-)

7.5 months since the pubic stress fracture diagnosis

2011-06-20T19:55:00.000-07:00

I have been meaning to revive the blog, but, hmm, just have not had the motivation. Let's see if I can get back into the blog-a-logging.

Where did I leave off? Don't remember and not really important, but I am sure enough "back to running." Only two days a week, however, both of those days have been pain free to date. Yesh! This past Saturday I ran for an hour, make that 56 min to be precise, and 3/4 of the time I was on the Barton Creek Greenbelt (gasp!). Great times!

So - I am going to finish out the month w/ the twice a week routine, and in July, we shall see if the ole bones can handle an additional day. I like my odds.

Running update

2011-04-19T17:33:00.000-07:00

On Saturday, I ran one mile - continuous. Nothing hurt during, but I was a little achy in the groin afterward. Today, I ran for 10 min. No issues at all - well, except some lower back pain from pwr cleans and core work yesterday. I even passed what I call the "squeeze test" post-run. That is, putting something like a TP block between the legs and doing 10 reps of "squeezing both legs together for one sec and then release." FYI, the groin pain has been the slowest thing to heal, and as of a couple weeks ago, it even seems to have mostly dissipated. Digression, I do believe I will take it!

The slow, methodical recovery comeback forges on...

Da Bike

2011-04-12T19:56:00.000-07:00

Disk brakes
Upgraded pedals w/ clips as of 4/8
Source of numerous recent bodily scrapes and bruises
More to come I'm sure...

Rockhopper cont...

2011-04-03T18:50:00.000-07:00

I had a purty good time riding the mtn bike on the maiden greenbelt ride. So much so, I went out and bought one of my own a couple weeks later - a Specialized Rockhopper.

First real ride on it, Muz and I left his crib and headed to the Barton Springs trailhead entrance. We rode for about 2 hours. Lots of fun lemme tell you.

Second ride - I left my place and headed back to the Wildflower Preserve greenbelt (GB) entrance (intersection of Repub of TX and Travis Country). My primary goal w/ this ride was to explore the diff trails in the immediate area. I was relatively successful, figured out where several shorter trails led. But I did not make it down to the Barton Creek bed. I did however manage to throw myself over the handle-bars of my bike (about 10 ft). To add insult to injury as I headed home, I hit root at a slow speed, came to an abrupt stop, and fell off to the right side of the bike. The first fall hurt like hell; the second, was just sorta embarrassing. Oh well, crashing a mtn bike is just part of the learning process I reckon.

Third ride, I took off from my place thinking to look for another trail entrance, but after riding for a few min, I decided to head back to the good ole WP trailhead entrance. No wrecks the first half of the ride and I made down the the creek bed. The WP trail intersected w/ the south bank of Barton Creek, and I could not decide which way to go. Thought for a min, and I decided to head East. As I was riding next to this...rocky wall (which I presume had been washed out over the years from high waters), I lost control when I hit some rocks. Before i could hit the brakes all the way, I came to an abrupt stop when my rt shoulder hit part of the rocky wall that jutted out. I can now confirm that the shoulder does not function well as brake. Who knew? I had to get off the bike for about 5 min to walk the aforementioned lil mishap off, cuz I felt nauseous for a few min right after. Once I gathered my faculties, I decided to head west instead (heh!). I rode for about 15 more min and then decided to head home. A decent 2 hour ride, but the last hour really sucked cuz my freaking shoulder was a throbbin. Once I made it home, I washed up the wound, cleaned up, and treated myself to a good 30 min of ice pack time. Good times.

I do believe I need to be a little more risk averse on the bike in the future. Let's see how this plays out...

The Rockhopper

2011-03-27T21:23:00.000-07:00

So...I have picked up a new hobby. Mountain biking. And I must say - it is pretty furking awesome.

Back-story
I moved to a new apt a few weeks ago, and it just so happens there are a couple of mtn bikes that the complex has for resident use. Also, this apt is near the greenbelt (think Travis Country).

After I got moved in, I decided to grab one of the bikes and take it for a spin. I found a trail entrance near the Republic of TX Blvd and Travis Country Cir intersection. Pretty neat little trail. I went down it for about 30 min and then headed back. I almost busted my ass a few times, but no real falls. My helmet did however keep me from knocking myself out when my head hit a tree branch. Gotta be more careful.

To be continued...

Power day at the gym

2011-03-18T12:24:00.000-07:00

Solid strength workout today at the gym - I have come a long way since Jan 1 2011 (when I started up this new approach):

Partial Musal warm-up routine: high knees, lateral shuffle, karaoke, butt kicks, lateral bounds, and bear crawl

pwr clean 4x6 - 135, 165, 165, 185

prisoner squat facing the wall 1 x 12

squats 4x6 - 135, 185, 205, 225

pull-ups - 6 reps @ bodyweight, 4 reps + 10lb, 4 reps + 20lb, 4 reps + 25lb, and 7 reps @ bodyweight

lunges 2x10 with 70 lbs

burpee-to-pike w/ pull-up bar - 1 x 12

bench 4x6 - 135, 165, 185, 205, 225 (4 reps just for the hell of it)

dips 2 x 12 - bodyweight only

and about 4 more core exercises that can't really name/describe

Like I initially mentioned, a pretty good day at the office. The only exercise that even remotely bothered my injury areas was the lunge movement, but even that lift/move seems to hurts less every time I do it. Happy and content with where I am at this point...

PS, the run/walk on Wed went very well also.

Pretty much done w/ this walking business

2011-03-14T14:21:00.000-07:00

I just finished grounding and centering in hopes of having an epic last session of "walking on the treadmill." After I finish this post, it is off to the gym to gitter done. I will prob add some core and multi-hip machine exercises too.

Back to that treadmill walking, let me tell you, that shit can be tough. At Golds, they have these treadmills that go up to a 31% grade. There is a 30 min workout that has an indiv do like 20 or 25 min of climbing at 21% or greater. I tried doing that madness last week, and um....I would rather run Mt Bonnell repeats any day of the week than have to endure 20 min of that max cardio workout or whatever it is called. I labeled it the calf killer...but then again, I admit I am somewhat of a baby at times. So take the aforementioned for what you will...

Anywho - after I pass "Go" with regard to the walking phase - I reckon I am going to do some sort of walk/run on Wed. Still thinking on what to do exactly, but make no mistake, whatever it is will involve WINNING!

Two weeks of elliptical - CHECK!

2011-03-02T21:07:00.000-08:00

I did not encounter any pain related issues during the elliptical sessions. I could tell I was really out of shape after I finished the first one a couple weeks ago, but I felt quit swell after 40 min yesterday evening. Now it is time tackle two weeks of walking, which should be interesting. Is walking even real exercise?

Pubic Stress Fracture - The latest from the Doc

2011-02-20T18:05:00.000-08:00

I went to see Dr. Hutchens for a follow-up appt last Monday (3.5 months since the inj). Before I went in, I thought I was going to get the go ahead to continue w/ the run walks. But then the Doc asked me to lay down and he put his thumb to the right side of my pubic bone. Sharp pain! He said, "That's still a little tender, huh?" "Yep," I replied. The left side was the same.

After the quick exam, he told me I seemed to be coming along pretty good. Then he gave me instructions for the next 6 weeks: 2 weeks of elliptical, 2-3 weeks of treadmill walking (up to 45 min), and then 2-3 weeks of run/walks (gradually increasing in distance). During this 6-8 week time period, he wanted me to be sure to work out on the multi-hip machine a few times a week to wake-up the adductors, hip flexors, abductors, and hammies. No need to return to his office, "just listen to my body and don't overdo it." Yessir!

So this week I hit up the elliptical on 3 separate occasions and actually went for 30 min yesterday. I am so out of shape, but it's all good, especially since I have done zero cardio since November. On the other hand, I am getting "strong like bull" w/ the weights and resistance exercises. I keep this up - I am going to come out of this deal stronger, wiser, and more physically balanced than when I got hurt. Funny how that works...

New Boston Marathon Qualifying Standards - 2012, 2013, and beyond

2011-02-18T12:31:00.000-08:00

The new standards can be found here - future Boston marathon qualification and registration. I for one favor the new standards. With the rolling wave registration, there are now basically provisional qualifying times and automatic times (20 min faster). This announcement certainly makes me excited to train and qualify for the "A standard." My take is the new standards add a little more allure and competition to the event for the civilian runner. But that's just me.

What say you?

Snow Day 2011

2011-02-04T08:22:00.000-08:00

From the balcony

NE view

No luck getting up the hill on Alpine Drive

Heading to Ruta Maya for some coffees

Biking on snow/ice - how does it work?

Southbound

The impassable hill ~ Alpine in Austin

Back at the Gym

2011-02-02T10:01:00.000-08:00

I hit a little snag at the end of last week. Thurs/Fri I came down w/ a pretty nasty Flu-ish like bug. I pretty much did not feel like doing anything for almost 4 days. Though, I did manage to hit up a couple solid gym workouts last Wed/Thurs before illness struck. Yesterday, I made it back to Gold's for a workout...

Routine:
warm-up on the bike - 5 min
pull-ups - 3 x 5
Alternating pwr clean, clean/press - 3 x 8 (135 lbs)
squats - 3 x 10 (135, 155, 165)
bench - 3 x 10 (135, 155, 165)
lunges - 3 x 10 (60 lbs)
hanging leg raises - 1 x 15
crunches - 2 x 15
lying leg raises - 1 x 15 sec, 1 x 15 rep
ab roller to full ext - 2 x 6
compound "Curl to Mil Press to Tricep Ext" - 3 x 10 (20 lb dumbell)
Multi-Hip Machine (adduct/abduct) - 2 x 10 (30 lbs)

A good workout. I was a little achy in the left groin afterward (primarily from the lunges). But today I feel fine. Also, all the exercises I do feel better (ie, cause less discomfort) on subsequent iterations. Guessing that is a good thing. I may go for a little outdoors run/walk this weekend once it warms up. Looking forward to it...

Gettin Swole @ Gold's Gym

2011-01-24T21:40:00.000-08:00

I went to the Gold's gym on Hwy 71 w/ Ms. Yan on Sunday. Pretty badass gym - this gym has every piece of equip you can imagine and then some. I admit, I was sorta in heaven.

We did not stay too long but here's what I did:
3x5 pullups + 1x15 assisted
3x8 clean/press @ 115lbs
3x10 squat @ 115, 135, 155
3x10 bench @ 155
played on a few ab machines (worthless!)
did a few sets on the adductor/abductor machines (good rehab machines)

I keep this up, I may enter the Crossfit Games instead of the Congress Ave Mile. Heh, heh...

NOT!

Man, I am getting close

2011-01-21T10:32:00.000-08:00

I figured I would check in w/ where I am in the rehab/recovery process - pubic stress fractures and osteitis pubis. The end of next week will mark approx 3 months of R&R. Yesterday, I had to go back and look at the blog to determine when the rest period started. I read this post - http://feet2thestreet.blogspot.com/2010/11/feeling-pretty-good.html & got a hearty laugh. At that time, I was hellbent and determined to be running again sometime in Dec - evening stating, "I was much better." Haha, silly me. Fortunately, I found something else to occupy my time in Nov/Dec and was able to use the downtime in a productive fashion. In addition, tack on a nice little vacation in Dec, the Christmas Holidays, and a few weeks back at the workplace; and bam, I can see the light at the end of the recovery tunnel. I think!

Today, most of the aches and pains I have experienced since the injury are gone or are mostly gone. I know - broken record to an extent. There are two pains I still get: off-center lower ab pain with a sneeze and moderate goin pain when I squeeze something between my legs. Last week, out of nowhere, I sneezed a couple times and had no pain at all. I was shocked and relieved because I have had "sneezing abdominal pains" since...May 2009 (wow). This week, though, I have had slight pain w/ some sneezes. The groin pain is also much better, but there is still some pain when I squeeze/adduct with the left leg. All this yada-yada to say I know I am not quite there yet.

So what is the plan? I am not completely sure; the situation is "fluid" if you will. I do know I can run short distances. And I am thinking to do some short run/walks in a week and half. But I am still wishy-washy on whether I am truly ready. Right now, I am leaning towards going for it. However, the time may come, and my mind could change (if things don't feel right). Until then...

Cautiously Optimistic

2011-01-10T20:45:00.000-08:00

I suppose the slow methodical comeback has begun. I am not running regular anything, but I am working out daily and seem be getting 'stronger' by the day...

Let's see, since I wrote last, I have only swam once, but I have hit up the stationary bike a few times and, gasp, have even done a couple run/walk sessions on the treadmill. No pain during any of the above activities, though, my left side did feel a little weak (at times when I ran the first time a week ago). Today, the left side seemed stronger. That's about all I can ask for at this point - steady improvement.

On the gym (weight front), I have decided to change up my routine a bit. I am going to move to regimen mainly focused on exercises with multiple movements and lifting heavier weights. Don't ask me why, I just decided the other day to improve my overall strength. So far, so good - let's hope I can stay on that forward path.

In the Water

2010-12-29T21:22:00.000-08:00

Mon (12/27) marked 8 weeks of rest. All along, I was planning to get back into a exercise routine at this point. So I did. I grabbed my goggles and headed to Stacy Pool. It was pretty chilly outside Mon afternoon, but it was a nice 70-something degrees in the pool. I swam 1400 ft (7 down & backs in the pool). That shit sucked, cuz I am a terrible swimmer. After like 3 down & backs, I was completely gassed. Still, it was a good workout, and I know I will get better if I continue the swim routine.

Wed - I hit up the pool again. I was a pretty sore from the Mon swim/gym and Tues gym. After two (down & back) sets, I felt done - jello muscles and breathing like I had just raced a quarter. I then rested for a few min and did several more sets - did not keep count. I was completely fucking pooped after swimming today. Good workout.

The Quintana Roo Chronicles

2010-12-26T18:12:00.000-08:00

Coming soon... ;-)

6 weeks down

2010-12-12T18:11:00.000-08:00

End of today marks 6 weeks of rest
Feeling pretty good but not there yet
Haven't been to the gym in 4 weeks
Been getting plenty of sleep
Will check back in after XMas

Team Rogue represents @ the R&R San Antonio Half Marathon

2010-11-14T16:54:00.000-08:00

Rogue had a real strong showing today: 1-3 overall on the Men's side (Scott, Darren, and Eric); 2-3 overall for the Women (Allison, Kara).

From my crew, Paul smoked a 1:14, Corey w/ 1:18, Kam w/ 1:19, Asia w/ 1:19, and Niccole w/ 1:23.

Great job out there today!. I will be there next go round in 2011 (fingers crossed).

Feeling pretty good

2010-11-11T19:15:00.000-08:00

With 11 rest days on the books, I am feeling pretty good. Most of the pains I was experiencing (e.g., groin pain with any lateral movement, lower abdominal and hip flexor morning soreness, and anytime I would 'sit up'), are pretty much gone. It is almost as if I am back to where I was before that "final straw" broke in mid-October. Make no mistake about it, though, I know I am nowhere near ready to run (even in the water).

I hit up the gym a couple times this week, but the exercises I did barely qualified as workout, according to the Damon standard. Like I said before, I am being real careful to not do anything that puts undue strain on the pubic region. This is the first time (maybe ever) that I have made a point to avoid pain at all costs. Different experience, that's for sue. Ok, I am bored w/ this.

Done for the Season

2010-11-07T18:25:00.000-08:00

MRI Findings: severe osteitis pubis (ie, inflammation of the pubic symphysis joint, between the two pubic bones ), stress fractures in each pubic bone - parallel to the pubic symphysis, and a possible labral tear on the left hip.

Clinical Treatment: 3 month break from running; in the interim, I can swim, bike, and lift.

Well, I knew I messed some things up, but had no idea the issues were bone related. I am glad I went to the doc and got the MRI. Taking the extended break from running and missing the races suck, but I am happy to know exactly what is wrong and that some R&R should nip this in the bud. Now there is a chance this thing could take 6-8 months to heal, but I don't think that it is going to play out that way (at least I hope not). To try to make sure I am on the low end of the recovery time frame, I am not going swim, bike, or do anything to put any additional pressure on my pelvic region for 4 weeks. If all the aches and pains have gone away come December, I will check out some swimming, biking, and light leg lifts (squats, lunges, etc). For the time being, though, the only exercises I will do are some light core stuff, upper body weights, calf raises, leg curls/extensions, and lots of stretching/foam rolling.

That's the deal.

Drs Office

2010-11-03T14:00:00.000-07:00

saw a doc on Tues
got an xray (negative) - no surprise
does not appear to be a "true hernia"
got mri, follow up to get results tentatively scheduled for Fri
not going to run again until then, because the 'bruising' came back after running this past weekend
have decided to do whatever it takes to get 100% healthy (more on what exactly that means after Fri)

In no mans land

2010-10-31T14:36:00.000-07:00

Sat: had a decent run ~ 80 min. Felt pretty good, except for about a 20 min stretch during the back half of the run.

Sun: opted to skip the 10 miler race and race prep for obvious reasons (in hindsight). I took off w/ the plan of running 2 hours and throwing in some uptempo work to see where I was. Did fine at easy pace, but the uptempo stuff was not so great. I did some 2000's on the trail at steady-ish effort. Fitness wise I was ok. But after the 2nd one, the pains started to come on. I ran a third one and stopped after a mile, because I did not want mess myself up any worse. Alternated walking/jogging back to the gym while I pondered what to do w/ myself (running wise). Ended up w/ about 90 min...maybe.

So, I know I can run for the most part. But it does not seem like I am able to train. For now, I am going to continue down the training path. However, I do believe it is time to go purchase an MRI to see what is really going on. Good times.

Nothing is fucked here, Dude

2010-10-28T19:04:00.000-07:00

Well, I did not even come close to getting up this morning to run. The alarm went off; I laughed at it, shut that fucker off and went back to dream land . So much for that.

This afternoon, I did manage to run...for 90 min w/ 5 strides toward the end. I felt a lot better today. Not out of the woods yet, but today was the first day I would say I made good progress.

Test run pt 2

2010-10-27T18:27:00.000-07:00

Easy hour. The groin feels much better, but I still have strange aches and pains in the hip flexor and lower ab area. Guess that pretty much goes w/ the territory, however, these issues are more pronounced than in the past. Not sure what to think of this. I was trying to being optimistic the other day when I said this deal was no biggie. Thing is, I really have a sneaking suspicion that I am in trouble. Hopefully, I am wrong. The plan is to peel my ass out of bed tomorrow morning to run w/ the team (likely just an easy run for me)...

Test run

2010-10-23T11:57:00.000-07:00

Late last night (possibly while I slept), I decided that maybe going out for a LR was not the best way check out my aches & pains. So instead I opted for a shorter run ~ 70 minutes. Things went ok. My left groin was tender at the start but loosened up well after about 5 min. My hip abductors and hip flexor(s) were achy throughout (due to tightness). But anyway, it seems like I am going to be good, just need to be careful in the near term. Tomorrow, I think I will go long-ish.

Groin pains

2010-10-22T14:12:00.000-07:00

Hmm, let's see, where to start? In April of 2009, I hurt my lower abdominal area when running somehow. It was weird because I did not notice any pain until later that afternoon upon waking from a nap. I trained through this pain, ran the Boston Marathon, and kept on training after Boston. This was a mistake, because what started out as mild lower abdominal aches eventually led to groin pain and severe abdominal pain after runs. The funny thing about this issue is that it would not really bother me during the run, but after the fact, I could not sit up on my own for hours on end. The next day things would have subsided for the most part and running w/ it was never an issue. So I kept running. Meanwhile, I did some reading and pretty much realized that I prob had a mild sports hernia. Went to the doctor and did some PT, but never really made any progress with regard to healing. Gave up on PT and I came up w/ my own routine based on what I read. This seemed to work pretty well. The aches and pains never completely went away, but were def under control.

That was until about 4 weeks ago: we did a track workout, and after it, my groin area was on fire. I really did not think too much of it; my groin has hurt on/off for the last 18 months (no biggie). And just like usual, it got better for the most part within a couple days. Last Thursday after our workout, again the groin hurt - this time it was worse, and I hobbled back to BS after our workout. It did not bother me during the IBM race, but after the race, again, on fire. This past Tuesday was basically the last straw: this time I felt things sorta yank out of place in the last couple of mile of the steady run. Still, I pushed on (deep ingrained don't give in to the pain mentality that was sunk in my head at a early age I suppose). After we finished, I really wanted to walk it back, but hobbled it in instead.

So that's the run down basically, I was in enough pain on Tues finally realize I need to slow my role. I have basically rested since then. I have been focusing on stretching mainly and other activities to loosen my quads, groin, inner hamstrings, and abductors. Oh, and lots of icing. Icing the inner thigh is the greatest!

Today, I feel much better. The pain in my groin is pretty much gone, the lower ab pain is mostly gone (or as gone as I can hope for it to be), and the bruising where the groin muscles attach is disappearing. I jogged for a few minutes at lunch and things seem to be much better. Tomorrow, I will test things out for real.

Summation: I have lost some training momentum, but I don't think this issue going to be a show stopper. At least not if I listen to my damn body and not my crazy mind!

10 steady

2010-10-19T10:23:00.000-07:00

Steady run today @ 1:01:37. The last 4 miles, I was feeling the effects of the 10K. Was very glad when this one was over...

Mon run

2010-10-18T10:07:00.000-07:00

Easy 50 minutes - added in some form running at the end. The form running was a good add-on.

IBM 10K

2010-10-17T13:31:00.000-07:00

Tough day for me, the 10k whooped my ass. That is pretty much how I felt (whooped) throughout this race. The sustained 10k pace 'felt' like it was too much for me (mentally & physically) so I backed off after about 1.5 miles. I was pretty miserable throughout the race until about .7 of mile to go. Knowing I was close to the finish, I let out a good push, ended up at 36:17 (with a negative split). I was about a minute slower than expected. Still, I did have fun out there, and if I had a chance to do it over, I would run it all over again.

Gremlin Splits: 534, 552, 556, 548, 606, 539, 1:20 (for .28)

2010-10-16T13:16:00.000-07:00

Easy hour in preparation for the the 10k tomorrow. I have pretty high expectations, but a lot of uncertainty too.

2010-10-15T16:20:00.000-07:00

Easy watch-less run today (maybe 30 min), by the end of the run I was feeling pretty good.

I am now at a point where I like to run on Fridays rather than take the day off. I have done this 3 out of the last 4 weeks, and I seem to 'feel' better without the rest day. Something about getting out there and letting the legs move. There's a lot more to it, but I am not in the mood to yada yada yada on and on about it. That is all for now.

Pecos Loops pt II

2010-10-14T18:10:00.000-07:00

Today's workout was a repeat of one we did three weeks ago, Pecos Loops (3 miles at steady effort in the hills).

Loop #1: 1823
Loop #2: 1814

This go around the workout was much more manageable. Pretty sure that is a good thing.

12 for the day

2010-10-13T15:54:00.000-07:00

Registered for the IBM 10K just now, today is the last day to register online for $35, FYI. I can already tell I am going to get nervous leading up to this one (especially w/ the evolving aggressive race plan floating around in my head). Oh well, a lil nervousness never hurt anyone.

On the daily running front, I logged 76 min today - felt pretty good too after the taking a day off yesterday. Tomorrow, we go back to work.

2010-10-11T17:30:00.000-07:00

Easy 40-ish min. 6 x 20 sec pick-ups during. Still recovering from saturday, but i felt much better afterward today (than yesterday ).

8 weeks out from CIM 2010

2010-10-10T10:33:00.000-07:00

I felt pretty ragged the 1st 15-20 min today, but loosened up nicely thereafter. I did cut the run a little short just to be on the safe side, ending up with about 9 miles.

With another day or two of easy running, I should have my legs back under me. This Tues instead of a workout, we are doing a MLR, and I am thinking strides after that easy run. And then on Sunday there is the IBM 10k. I am definitely looking forward to that.

Race Prep #2 for CIM 2010

2010-10-09T18:26:00.000-07:00

The plan for today was 20 miles at goal pace. Going into this thing, I felt real confident I could run 630s, but was not sure if I could run 620s. After kicking it around in my head for most of this week, I decided to go for 620-625 range, run on effort (no gremlin).

Before we started this AM, I was kind of concerned because Sisson said mile markers would be every 2 miles. I was expecting every mile, but now with markers every 2 miles, my ability to 'feel' the right pace was def going to be tested.

We ran two 10 mile loops, which made my goal for each loop 1:03:20 (ie, 620 pace). Two mile split goal would then be 1240. Here were the splits I had:

102:50 (1242, 1250, 2502, 1215) ~ 617 pace
102:26 (1237, 1257, 1219, 1212, 1221) ~ 615 pace

Needless to say, I had a good one today. By mile 5 or 6, I knew I had this thing. I was really relaxed and felt like I was using very little effort to maintain pace. The last 4 miles I got a little tight, but never to the extent where maintaining pace was struggle. The miles just really clicked off today.

So, I suppose I am in close to 245 shape. This workout was a great confidence builder. But I am not going to rest on my laurels, because I feel like I can still improve in the next 6 weeks of training. I am basically 100% healthy, so it should be fun and interesting - uncharted waters!

Last thing, I gotta send a big shout out to Chris for steering me toward the right mind frame for this workout. Thanks man!

Tempo sets

2010-10-07T17:00:00.000-07:00

2 x 3 miles @ tempo pace: 604 avg and 554 avg
12 miles for the day
One hour in the gym this afternoon
15 min in the ice bath after the gym

2010-10-06T15:12:00.000-07:00

11 of em, easy style. My legs felt a little tired during the last 2-3 miles. But the weather was outstanding, so the leg issue was no biggie. Hopefully a large helping of red meat for dinner and a good night of rest will allow for a quick recovery.

Rollers workout

2010-10-05T16:41:00.000-07:00

Today, we did one of Steve's staple hill workouts, The Rollers in W Austin. The wkout this time was a little diff than previous iterations: we did a 4 mile warm-up, 4 miles of 2 min hard (10k pace)/2 min easy, 3 min rest, 4 miles at tempo/steady, and about 2 wd. Actually, we did about 4.5 miles 2 hard/easy due to a wrong turn...oops.

The hard/easy part lasted for 30 min and the next 4 miles lasted 24 min.

About 14.5 for the day

Slow & easy

2010-10-04T14:04:00.000-07:00

Monday is always my shortest run of the week. I don't have any sort of goal for this run. I go pretty slow allowing my body (legs) to dictate the pace. Half of the time (like today), I don't even wear a watch. Actually, I guess there is a goal, to get recovered from the weekend runnings and prep the body for the upcoming week. I guess that makes it a recovery run.

No watch, so I am not sure how long/far I ran. You should try it sometime...

Sunday Runday

2010-10-03T14:46:00.000-07:00

90 minutes on the TL trail
6 x 100m strides
50 min in the gym
15 min w/ the foam roller

24er

2010-10-02T14:47:00.000-07:00

Another good run, they continue to get easier. Today, I ran for 257, not sure of the distance cuz I ran without the gremlin (but it had to be close to 24). The last hour was strong, even though there were several substantial hills.

The next real test will be Saturday week when we run a bunch of miles at goal pace. I feel a lot better about the upcoming race prep than the first. Just have to keep the positive/strong momentum going...

10 steady

2010-09-30T12:58:00.000-07:00

Steady state run was on tap today, Sisson had us run through the 04 to keep the pace in check (turns & hills). We did two 5 mile loops: 628 for the first and 618 for the second. Thirteen days on, so tomorrow the legs get a rest.

13 for the day

2010-09-29T11:59:00.000-07:00

Easy 10, I did not feel too bad after yesterday. I actually felt pretty spiffy, esp with a good 20 min of rolling and stretching afterward.

MGP & 10K at the track

2010-09-28T16:20:00.000-07:00

Today, Sisson had us do one of his little pace switching runs on the track: 5 miles continuous (alternating miles at 10k and MGP). The plan was to do 540s & 620s. During the warm-up, Chris brought up the idea for us to alternate setting the pace every two laps. I was with that and so were Asia & Kamran. I could go on and on about this, but to save time, let's just say we knocked it out of the park.

Miles:
540
617
544
616
541
T = 29:40

Not bad for a workout. The first mile was sorta tough. After about 6 laps, though, I hit a groove. The rest of the laps were pretty easy to me, felt like I had more miles in me when we finished. We shall see if I am blowing smoke or not come Thurs when we hit up a 10 mile steady stater. Stay tuned.

12 for the day

Autumn is here

2010-09-27T17:29:00.000-07:00

The first real cool front of the season blew in yesterday afternoon & the residents of TX were treated to some cooler weather. I heard it was in the upper 50s early in the AM. Finally!

As for me, you know how I do it, I could not be bothered to get up early & run on a Mon morning. So I got in some miles during the lunch hour. It was still in the mid to upper 60s when I ran, and boy did it feel outstanding. Easy & relaxed 50 min.

Si Labs Relay

2010-09-26T18:54:00.000-07:00

Got in a good run by way of the relay leg today, the gremlin told me I ran 541 pace for approx 3.25 miles. The faster pace was certainly something diff, but I handled it well and was under control the entire time. The 5K I ran last May was at 540 pace and hurt real bad. Today though, the pace felt much easier...a good thing I suppose.

Everybody on the team (Asia, Chris, Kamran, Niccole, and I) ran hard, and as a result, we were able to come away w/ 1st in the "open mixed" division and 3rd overall. We had a blast out there and managed to compete well also. Racing season is here kid.

Drop down LR

2010-09-25T14:38:00.000-07:00

Down (recovery) week, we ran for 16. Good & relaxed run. Feeling pretty good these days...

2010-09-24T14:35:00.000-07:00

Easy 32 min today.

Sunday, me and some folks from the team are running in the Silicon Labs Marathon Relay (open mixed division). We have strong team, and based on past results, I expect a top 3 finish. I am running the 5K, next to last...suppose I am the slow one on the team. ;-) Don't care where/what I am running, it should be a great time, regardless of how it plays out. I am just looking to get out there & get the competitive juices flowing.

Pecos loops @ steady pace

2010-09-23T17:38:00.000-07:00

Today we ran a little 3.5 mile loop - Enfield->Pecos->Scenic. We were to run 3 miles at steady pace, recover for .5 of a mile, and then repeat (2 loops).

Loop one - 18:27
Loop two - 18:30

I was ready to call it a day after the first one: my quads felt worn out, and my mind did not want anymore. I fought off those negative thoughts and started up the 2nd rep. About 5 min into the 2nd loop, my quads loosened up and running at a faster pace felt easy again. Make no mistake about it, this was a freaking tough workout. But I was happy to push through the mental/physical barrier which tripped me up last Saturday. Progress, that is about the best I can ask for at this point.

12 miles for the day

2010-09-22T15:05:00.000-07:00

Easy 48 minutes, I can confirm that is still too hot/humid to run outside during lunch time. Yuck! However, I have it from an unreliable source that a cool front may come in this weekend. Let's hope it comes in on Saturday...

Hill Circuits

2010-09-21T11:56:00.001-07:00

Ran for 1:45, which included 3 sets of hill circuits (6 uphills and 3 800s @ tempo effort).

2010-09-20T16:31:00.000-07:00

Easy 40 min w/ 8 strides during the last 10 min

CIM 2010 is 11 weeks from today

2010-09-19T17:00:00.000-07:00

Yep, the thon will be be here before we know it. But there is still plenty of time left for improvement. The way I figure it, in about 3 weeks, I should be hitting prime form (does not mean 'peaked'). Shouldn't be any mental issues at that point and I will be pretty well adjusted to the faster paced runs. Though, I can't begin to look too far ahead, because I must take the runs/workouts one at a time. I don't really know why, but I am starting to get excited.

On the training log front, I ran for 1:45 today. Running w/ Muz & Sidney made the time go by pretty damn fast, even if our planned route turned in to a free run frenzy. Good times :-)

Race Prep #1 for CIM 2010 Training

2010-09-18T09:37:00.000-07:00

The plan for the group was 15 miles at mgp. Before the run, we were told to get in as many miles at mgp as possible, ceiling of 15. I really & truly did not feel I was ready for 15 miles at this type of effort, esp since quality work started a mere 1.5 weeks ago. To the point, I basically mind fucked myself before the run even started. Bad as that may sound, I don't think the mind-frame issue is going to be an issue going forward. More on that shortly.

Here's what went down (I was thinking 630s for the first set & maybe 620s if I was feeling super awesome after that):

Set 1 - 32:23 (635, 628, 624, 636, 620)
Set 2 - 32:17 (632, 624, 623, 627, 629)

So, somewhere in the middle of set 2 I decided I was going to stop at 10 miles. My quads were feeling whacked & I made up my mind I was not going to force the issue. I told Larry & Steve I was done; Steve though, told me to get back out there and I think Chris did too. So I decided to start back up, but quickly changed my mind and went to weakling mode. Third one turned out pretty ugly:

Set 3 - (724, 635, 730)

FWIW, I only really made an effort to run pace the 2nd mile, so I was able to get back in that zone. It is just that I had already checked out mentally...

The results may look sorta ugly in print, but I am not too disappointed. Yes, I would have liked to finish the workout, but we still have 11 weeks before the big race. I just have to continue to improve, and as things stand, I feel like I am a good position to do that.

About 20 for the day

1st Tempo Run for CIM 2010 Training

2010-09-16T16:56:00.000-07:00

I had a good one today. This tempo run was the easiest feeling 'tempo' that I have ever run. I felt smooth & in control the entire time, a stark contrast from last week's Steady run. I suppose I have shaken off a good portion of the rust.

Here's what the gremlin spit out:
555, 556, 558, 551

Easy Wed

2010-09-15T09:47:00.000-07:00

My legs have been a lil tired & sore the last few days. Today, though, they felt noticeably better. Kamran, Asia, and I got in a good & relaxed 10.

Tomorrow is the first 4 mile tempo run. I'm thinking to...run a couple 6's & then up the effort level just slightly for the last 2 miles. The last 12 min of the run should be interesting.

Hill circuits

2010-09-14T09:37:00.000-07:00

Today, we did form running (high knees basically) up our std hill w/ a couple of loops at elevated effort added in. A set goes as such: up the hill, recovery jog down, up, 800m loop while up top, and back down - which equals one set. We only did two. Easy stuff. I got in about 12 for the day.

ez mon

2010-09-13T18:12:00.000-07:00

45 min - the ole legs were a lil tired today. Kept the pace super relaxed, we have a big week ahead of us.

Finished out the week on a good note

2010-09-12T16:03:00.000-07:00

Easy 11ish - the highlight of the run was the NUUN stocked water coolers at the 0 mile marker & at Mopac. Good shit!

22 m LR w/ an extra large side humidity

2010-09-11T15:23:00.000-07:00

I was a little uncertain how the run would go today, cuz I was pretty sore from the gym wkout on Thurs. It had been more than a week since I last hit the weights. And to up the difficulty a little, we were treated w/ some strong humidity in the wake of rainstorm Hermine. So how did it go?

Pretty decent. I decided early in the run that I was going to hang back & not try anything crazy in the last miles. For the commander & sheriff have been regulating on the crew recently (ie, 'team' over 'me'). :-) Seriously, the run went very well & was highly entertaining. I felt especially strong throughout the last hour of the run. That is not to say that I felt perfect, fresh, and did not have to expend some good effort, but I def ended on a positive note.

I do believe I'm back on track & ready get w/ these quality workouts. Time will tell!

Fri rec run

2010-09-11T15:07:00.000-07:00

Easy 33 min today - I decided to run on Fri in an effort to shake off the staleness I have felt the last few days. Let us see if it helps

1st Steady run for CIM 2010 training

2010-09-09T18:17:00.000-07:00

Hmm, what to say...well, I completed the run w/out walking. :-) Today was not one of my better days, FWIW. It was by no means terrible, but I guess I was hoping to 'feel' a little beer & be a lil faster. Really though, I know it was the first workout, & I should not make a big deal about it. So I won't. Here's how it played out time wise:

624
640
641
625
615
615

38:39 (627 avg) - 12 miles total for the day

I purposely slowed up after the 1st mile cuz I felt like my effort level was a lil too high. And I suppose I took it a lil too far w/ miles 2 & 3. Kamran & I locked on for the back half & we cruised it in together. The last 3 miles somehow felt a lil easier than the 1st 3...go figure.

Ain't nowhere to go but up from here...

Wed run

2010-09-08T12:23:00.000-07:00

Back on schedule, I just barely peeled myself out of bed to meet Kamran & Asia. We hit up their fav 10.3 route. I felt flat & weak the second half of the run. This makes me concerned about our first workout tomorrow: a steady state run. Regardless of the outcome, I def need a good dose of 'quality' to blow the pipes out. Should be interesting...

Get ur head out of the clouds

2010-09-07T16:59:00.000-07:00

Message to self!

I got in about 57 min today, because I did not run in the morning. At this point, I need to get serious about practice attendance, since I ain't going to get in race shape by sleeping in.

Let's see if I can re-establish my mental focus and stay locked in for the next few months.

The week that was

2010-09-05T15:35:00.000-07:00

Tues:
Easy 12 w/ the gang - we planned for 14 but there was a route malfunction somehow. And at the end, no one really cared to add miles. I think we will all be ok.

Wed:
Failure to start in the morning, so I ran for about 41 min in the afternoon on the solo tip.

Thurs:
More of the same, I did not get up to run. I was traveling on this day too and decided to make Thurs my rest day for the week.

Fri:
Ran for two hours in Alpine, TX - the weather was great but the altitude (4800 ft) got with me some in the last 30 min.

Sat:
Easy hour toward Marfa & back - I was chased by dogs on two occasions. Neither was too vicious though:)

Sun:
1.5 hours - the highlight of the run was hitting the trail behind Sul Ross St and ascending to the top of the large hill North of the University. The trail was rocky & almost impossible to run down (the hills). I guess I am not quite ready to call myself a trail runner. Still, a good way to finish out the week

2010-08-30T15:58:00.000-07:00

Std Mon easy easy run - it lasted for 48 min (outdoors this time). The heat & humidity have returned. So sad!

Sunday runday

2010-08-29T16:52:00.000-07:00

Easy 10 today w/ strides afterward. I was a little tight before as a result of yesterday, but fortunately, loosened up after about 30 min. Felt good afterward.

This was the last real week of base training. Next week is a down one. The fun part is almost upon us.

Twenty pho

2010-08-28T19:27:00.000-07:00

Boy, we lucked out today, because the temp was about 70 degrees. What a difference. There was a decent sized group for the run (Larry, Asia, Kamran, Jim, Brett, & Niccole). We all pretty much hung together for the duration. I felt fresh & strong throughout: 24 miles @ 2:58.

Mid-week updates

2010-08-26T19:13:00.000-07:00

Tues - failure to start - I could give a couple diff reasons why I simped it, but I won't go there. Strike a mark in the weakling column.

Wed - easy 10 w/ Kamrasia & Chris - we took it pretty easy & I felt fresh after the run. I suppose the off day might have done some good.

Thurs - back w/ the team for 14 miles - the route was a hilly one. That had no bearing though, because I was feeling 100.

My legs stay like this, Saturday is going to be an epic LR (assuming I get out of bed). I can't wait!

2010-08-23T16:41:00.000-07:00

Easy 40 min on the treadmill. it sure was nice be in the ac cooled space for the run.

Rudisha's 800m WR Run

2010-08-22T17:13:00.000-07:00

Gotta give props to Rudisha, he went and got it that final lap. You can see him really go for it twice - at about 450m and w/ 150 to go. Goose bumps (race starts at 3 min):

Base training is almost over

2010-08-22T12:56:00.000-07:00

I wasn't really feeling it today either, but pushed ahead anyway. Ran 73 min and I did 6 strides afterward. About 75-ish for the week. One more week of base training to go!

Had to work for it today

2010-08-21T16:56:00.000-07:00

As the title suggests, I had a tough time out on the roads today. I woke w/ sore/tired feeling quads & almost didn't even roll out. I was real tight during the early miles & just generally didn't feel worth a shit. To make matters worse, I got real nauseous at about the 8 mile mark. At that point, I really thought about calling it a day. But instead of giving in and taking the easy way out, I decided to persevere. I basically put my head down & continued on, determined to make it to the 11 mile turn around. Needless to say, I made it. Somewhere between 11 & 12, my stomach settled. I finished out the 22 and headed straight for the ice bath. That 10 min soak almost made the 2:42 of suffering worth it. Nowhere but up to go tomorrow.

Mid week run summary

2010-08-19T12:02:00.000-07:00

Tues - 14 miles (did 4 pickups: alt 2 and 4 min on - 5 off in between each 'on'). Coach is slowly warming us up for the real training which begins in Sept.
Wed - 10 easy on the trail. I managed to get my lazy ass up to do the run in the AM. Hooray!
Thurs - 14 easy on a hilly route - today, I could feel that I worked a little more than normal on Tues. Still, it was quality run, things are coming along nicely.

2010-08-16T12:07:00.003-07:00

About 6 @ 47 min - nice & easy

75 for the week

2010-08-15T14:28:00.000-07:00

I finished the week out on a good note. This was the first weekend in awhile that I went 10 miles on a Sun. And you know what, the run was not that bad. I was a little tired and achy during the first 20 min, but really, today was the best that I had felt on Sunday run this season. Throughout the run I had the phrase/thought "mental toughness" in my head. I don't really know why, but for some reason that was the theme of the run. Actually, I think I just deemed it as the theme for the season, "Mental Toughness." Get yours!

Coming on around

2010-08-14T19:01:00.000-07:00

I was looking to go 22 today, but was a little unsure how it would go. This morning the weather was pretty brutal, very still out and lots of humidity. Other than the TX summer climate, things turned out pretty peachy. Got in the 22 (in 241) & I felt about as good as can be expected. Yup yup.

a good few days

2010-08-12T19:35:00.000-07:00

Tues - 13.5ish - I felt terrible for most of the run.

Wed - 6.5 + 3 - so so on the 1st one & felt good on 2nd

Thurs - 14 - back to normal & felt strong

Lesson learned - don't skip ur mlr and lr in the same week. ;)

Heat, Obama, and Detours

2010-08-09T15:51:00.000-07:00

I opted for the lunch run today, outside. Not only was it hot as all get out, my normal route was blocked because Mr Pres was in town. As I approached the Woodward/Hwy 71 overpass, a cop quickly made it clear that there was no way in hell I was crossing over it. Maybe he was worried I might sweat on the limo...or that I was exiting the ghetto and had not slept in day(s). Regardless, security concern noted! So instead, I headed down to Burleson, encountered some unplanned hill action, and headed back to the office, 50 minutes.

Not much of a running week

2010-08-08T16:42:00.000-07:00

Well, I had sorta planned a down week, but not quite like the one that I ended up taking. I skipped two runs: the MLR and the LR. Whoops. Nothing is really wrong mentally or health-wise, I just kind of let up I suppose. On the bright side, I am nice & rested. :-)

Today I ran from SOCO Gym to Koening Lane and back. I forgot my watch & guessed that that would be far enough to cover 12 miles total. I was wrong; it was about 11 once I mapped it, still a decent run.

It is now time to hunker down for the rest of the month, no more slacking (hopefully).

lil change up

2010-08-05T18:49:00.000-07:00

Today we had the option add in some 60 sec pickups during the run, what a welcome surprise. I believe we got in 5 of them. Next time maybe we can do 10. About 12 miles for the day

Back at it

2010-08-04T10:00:00.000-07:00

I skipped running entirely yesterday. I was feeling a little beat up and worn down. Today, I was back to feeling brand new. Met up w/ Asia & we ran for almost 1:14. Thx to her crack mapping skills (not to be confused w/ nun-chuck or bow staff skills), I now know we ran a little over 10 miles, which included 6 strides in the last 1.5 miles. A great way to start off the day...

Mid morning run

2010-08-02T12:24:00.000-07:00

With a couple vacation days in effect, I was able to sleep in and run a little later today. I started around 945. Yes, it was warm, but it was definitely less humid. I ran for 68 minutes, and my shorts were not even drenched afterward. I'll be damned. Marking that one as 8.5

Another week done

2010-08-01T15:57:00.000-07:00

Saturday, I got in the first 20 miler of the season (actually, closer to 21). Pretty tough route, but I hung in there ok. The distance covered was not an issue. I am now ready to pick up the pace. Yes, I know it is not time for that yet. Patience.

Sunday, I was sore all over when I got up: butt, calves, feet, and quads. Amazingly, my hammies did not seem sore. Weirdness. I felt much better after a 66 min run & 6 x 100m striders. I piddled around in the gym for about an hour & called it a day. One more month of boring ass base training!

Thurs Run

2010-07-29T08:21:00.000-07:00

We ran for 1:32. I felt pretty lazy on the run. My quads were a little sore/tired, from Tuesday I presume. Could also be that this is my second week in a row at 70+, a good rest day should get things back in working order. Until next time...

Lazy bum

2010-07-28T14:30:00.000-07:00

I couldn't make myself get up when the alarm went off this AM. Thus, I was relegated to a lunch run. That worked out okay because I have a buddy at work who is trying get into running. We ran through the rain (my fav) for about 20 min, and I then added on an extra 50. Marked it as 8 in the log

Did some good today

2010-07-27T18:54:00.000-07:00

MLR @14+, today was the first time I have felt good throughout a Tues run. I don't believe I did anything different. The legs just seem to have adapted to the longer runs. Saturday, I will find out what's really going on - 20 miles through the Bonnell, Mesa, & Far West neighborhoods. It should be fun, in a masochistic sort of way.

Short one

2010-07-26T14:15:00.000-07:00

Time was sparse today, so I did not get in much of a run. 40 minutes at a very very easy pace.

A good mileage week in the books

2010-07-25T14:54:00.000-07:00

I opted to sleep in today and didn't make it out to run until a quarter til 9. It was a little warm, but I have adjusted to the summer conditions. Still, I was pretty much drenched after 40 min. The heat, though, had no impact on the run. Full disclosure - I moseyed at what seemed like a snail's pace at times. 72 min - I marked the run as 9.

Afterward, I ran 4x 200 on the track. Call them extended strides, between 30 & 35 sec. Looking at the ole running log, it looks like I just barely eclipsed the 70 mile mark for the week. Great success!

LR

2010-07-24T14:59:00.000-07:00

I had planned to drop down a little for the LR today ( 2 hrs), but as luck would have it, I ended up running a little farther. The run lasted 2:15. This week has turned out to be a pretty decent week mileage wise. I'm looking to end it on a good note tomorrow.

Power of the pack

2010-07-22T19:22:00.000-07:00

This season there is a pretty solid sub 3 hr group within the training group. Several of us (Kamran, Asia, Chris, Larry, Corey, Niccole, Brent, and Jim) will all likely run somewhere between 238 & 255. If everyone is able make it through the season relatively unscathed, we will all push & support one another and the results should be pretty strong. Ain't nothing quite like some good ole fashioned team camaraderie...

Got in about 12 miles this morning, I felt slightly better than Tues. This afternoon, I did a 23 min warm-up, followed by some form running, 4 x 100 strides, and a 4 min barefoot cool down on the grass. After that, I hit up 40 min in the gym w/ the weights & resistance.

Rest is in order tomorrow.

2010-07-21T14:59:00.001-07:00

Easy 61 min. That is all.

2 x Tues

2010-07-20T20:20:00.000-07:00

This morning the MLR was on tap, to the tune of 14. It was esp still outside with no breeze/wind at all. I was moving along as normal until about the 8 mile mark, then things got a lil difficult. The last 40 min or so it just felt like I was working a little too hard. I did not fade or anything, but was ready to fade on the inside. I suppose my endurance is not quite to where I thought it was. But now that I think more about it, I felt pretty much the same last Tues. Hmm, will have to ponder this some more...

This afternoon I ran for 23 min just to shake things out. After about 10 min, I felt pretty good. After I stopped running, I felt a little lighted headed. Thus, I headed to get on some drink & food. All better 30 min after the run.

adding an extra day

2010-07-19T17:28:00.000-07:00

Now that i'm a few weeks into training, it's time to add an extra day of running. I got in about 43 min during the the lunch hour with some coworkers. The company made the time fly & I barely noticed the 90+ temp. No shit!

Weekend runnings II

2010-07-18T18:13:00.000-07:00

Saturday - LR, 18 miles - I ran pretty much the whole time w/ Kamran & Chris. It was a good run, and I was very glad to get a for real LR on the books. I had about 2:11 - so I suppose the route was likely a lil short, cuz I don't believe we ran that fast.

Sun - Took it real easy, I ran about 40 min to get to AHS track. Once there, I got in five 100m strides. Then I cooled it down for 20 min back to the gym. One hour in the gym & I called it a day.