3 x 300/240... its harder than it sounds

As I was looking over the schedule last night I saw:
SW, 3 x 300/240 at 5k race pace, 2 CD.
My initial thought was, "Easy workout". Boy, was I wrong. Those 5 minute segments seem like a lifetime when you're holding an uncomfortable pace.

Shifting gears, whats up with the GPS signal? Is anyone else having problems this week? Its been acting crazy on my last two runs. Time to check for software updates! I had to ride my bike and measure one section of the course which I was uncertain about. For what its worth, another 3.3 miles on the bike.

Back to the run. I started out at the East End Park. My legs were begging for a more forgiving surface. Workers are building new trails and new wood bridges over additonal low spots, which made for a lot of dead-end trails (closed for construction) and mud. I did my warm up and Silly walks at the park, but finished the run in Trailwood Village. Here's a summary of the run:

2.9 mile warm up in 37:08. 12:49 pace
Full Silly Walk session
3 x 300/240. I hammered the run and walked the recoveries.
average run pace, 9:02
average walk pace, 17:23
1 mile cool down in 11:36

TOTAL MILEAGE, 6.25 miles
TOTAL RUN PACE, 12:07

Same as last weeks run, I faded in the cool down. I ran an extra mile on the warm up, so I knew I wasn't going to run a 2 mile cool down. It was tough, so much so that I had to stop a couple of times and catch my breath.

Steeve, You Caught Me

Steeeve caught me, he caught the TATAR. He knows what I'm talking about. If I have any readers left, get ready to read. I'll be publish all my 'draft' post(s) soon.

Great video. If you've been living under a rock for a few years and never heard Ron White's "Tatar Salad" story, its worth your time!

aaaaaaalmost 7 miles

It was hell getting out the door, but I hit the streets at noon.

It seemed cool outside, so I wore a cotton T-shirt. I've been wearing cotton tees for the last couple weeks, because very few tech shirts are available in XXJ (Extra, Extra, Jumbo). Anyway, it wasn't cool as I thought and now I have some chaffing. :-(

The garmin showed a very impressive pace (well, impressive for me). It seemed like a dream run, but then the unit lost signal. After the GPS lost signal a few more times I assumed the pace was by error.

Ran what I thought was a 7-mile route. When I finished running, the ocd was in full force, so I ended up getting on my bike and measuring the route. The end result was 6.93 miles, which I ran in 1:24:33. Average pace of 12:12 minutes per mile, including walk breaks. This was the first run where I cut one minute off my walk time. The new routine is run-10, walk-4.

I'm happy with this run. Oh, the the 7-mile bike ride was a bonus.

Life and Weather

I've now missed three runs in 2.5 weeks. Its hard NOT being a slave to the schedule, but I really hate missing a scheduled run. Probably has something to do with my paramilitary mindset (I like schedules).

With the help of Caryn Honig, I have been able to maintain the same weight without ANY gains. All that changed when I started running again. I'm up four pounds in the last two weeks. Weight loss and fitness is so weird!

Damage control, or just damage?

I've done a lot of shifting in my training schedule in order to get my workouts in. At this point, I've only missed two workouts, which was the Smartie Hop and an easy 6-miler.

Friday night I planted water and Gu on my 18 mile course. Yes, 18 miles! When I woke up at 5:30 am I realized the weather would not allow me to execute the run. It rained the ENTIRE day.

I'm at work today and made an attempt at the long run this morning, but again the weather was less than favorable and I abandoned ship within 1/10 mile.

Long story, made short... I ran this evening. I didn't get the full 18 miles, yet happily settled for 15.4 miles. I'm still frozen solid 2 hours later. Temperature was 44 with high winds. My ocd wants me to get out there and run the remaining mileage, but I'm too tired and I already showered.

15.37 miles in 3:28:07. This run was 51 laps around the fire station. YUCK!!! Average pace 13:33, which is dead-on for marathon pace (6-hour finish). Run-10/walk-5. Starting tomorrow I will cut one minute off the walk time. Also, if I run my six miler tomorrow, I will be back on schedule with only one missed 4 mile workout.

I'll see how my legs feel in the morning.

7 "Thanks"giving miles

I "missed" yesterdays 7 miler, so I shifted everything forward one day. I may regret this later on my Saturday long run.... without a prior rest day.

I'm at work, so I ran the usual loops around the Fire Station. My left shin is absolutely killing me, but this was my best 7 miles (mentally) in a long time. Wonder if it was the day off or the weather? What a difference a couple days makes in the Houston weather. It is nice outside! My run was interrupted by an emergency call at 1.5 miles. Restarted the run within 20 minutes (after the call). Only one other stop, which was to get a drink of water.

Both my running and walking showed faster times than last weeks.
7 miles in 1:23:46. Average pace 11:58 (WITH WALKING).

I miss my kids and family when I have to work on holidays, but I am thankful I have an occupation that affords me the ability to run, eat, and laugh.

DNF workout

PHEW. The weather is nasty. Weather.com shows the temperature at 73 with 90% humidity. I still refuse to blame my bad run on the weather.... I simply ran out of gas.

2.24 mile warm up - 13:23 pace
Silly walk
5 x 180/180 (walked the recoveries)
*9:26 average pace on run and 15:57 average pace on walk*
0.18 cool down - 11:51 pace

Total of 4.95 miles in 1:02:08. Overall pace; 12:33

Everything was okay until the cool down. Shortly after taking off I realized there wasn't anything left. The 180's were scheduled to be at 5k race pace (11:16), but I ran them much faster.

Lesson learned. Pull back a little for the benefit of the entire workout.

Staind - Outside

Just listen

Outside Lyrics

And you
Bring me to my knees
Again
All the times
That I could beg you please
In vain

All the times
That I felt insecure
For you
And I leave
My burdens at the door

But I'm on the outside
I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you

All the times
That I felt like this won't end
It's for you

And I taste
What I could never have
It was from you
All the times
That I've cried
My intentions
Full of pride
But I waste
More time than anyone

But I'm on the outside
And I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you

All the times
That I've cried
All this wasted
It's all inside
And I feel
All this pain
Stuffed it down
It's back again
And I lie
Here in bed
All alone
I can't mend
But I feel
Tomorrow will be OK

But I'm on the outside
And I'm looking in
I can see through you
See your true colors
'Cause inside you're ugly
You're ugly like me
I can see through you
See to the real you

Running

Co-worker & friend Sean McDowell and I had a long discussion about different training programs. He was looking at Higdon's program, but there was something missing. I mentioned and recommend a performance-based program such as; Owen Anderson, Pete Pfitzinger, Steeeve Shepard, or Jack Daniels. Even though I'm not doing much running myself, it was a lot of fun to talk about it and have his undivided attention.

Sean is full of raw running talent. His first and ONLY race was the Sunmart 50k, where he finished in 5 hours flat. After a brief description of "performance-based" programs, he decided to do a TLT Saturday and a 6 mile recovery run Sunday. I sent him a text this afternoon, asking how his run went and my jaw hit the floor when he replied:

Track-long-track:
2 miles at 8:30 pace (warm up)
3 miles at 6:55 pace
9 miles at 8:30 pace
1 mile at 7:00 pace

Recovery run
6 miles in 46 minutes

Talk about impressive. He went as far as saying the TLT was, FUN. Now, I gotta find a way to make this stud a HOUSTON STRIDER.

Erin ran today. She ran while her mother followed her on a bicycle. They started at home and proceeded to HEB at Town Square, which is a six mile round trip. She wore my garmin, but all she did was turn it on when she started and off when she finished. The garmin showed a 14:03 pace. I thought that was a little slow for her, but she reminded me she did a little shopping at HEB. In other words, wow. Reminds me of the Meb commercial, where he's racing and stopping in at a corner store.

And finally, I ran. Five miles in 1:05:48. All concrete.... and I can feel it. Run 10 minutes, walk 5 minutes. Overall pace, 13:11.

Long Run

Whew.... I'm exhausted.

5:30 am start time. 11.01 miles in 2:29:03 = 13:32 pace.

Route:
My house > Trailwood Dr > Kingwood Dr > West Lake Houston Parkway > Turn around at San Jacinto River bridge > Reverse order home.

All went well until mile eight. Confident it was a fuel issue. Each time I took a GU, I was re-energized for ten-minutes. Continuing the run-10/walk-5 pattern. Only stopped once, at the YMCA to pee and refill my water bottle.

Bottom of my feet hurt. The entire run was on concrete. I'm excited to report my shins feel good. I feared they would be screaming.

Interesting notes:

Second highest mileage week this year.
Long run(s) over 11.0 miles: June 16th (11.0 miles), February 17th (12.0 miles), January 14th (26.2 miles)

Hills

1.06 mile warm up
Full Silly walk session
4 x 4 short - 1 long hill (2.7 miles)
1.16 mile cool down

Lets see what there is to report.....

Two guys from work were going to join me, but both of them flaked.
Shin splint on the left side is trying to make an unwelcome appearance.
Dorsal flextion hops are difficult for me at this weight.
I tried to jog the recovery (down the hills), but that proved too taxing. Sets 2-4 I walked the recover (down hill). This enabled me to push the up hill run. My total average uphill pace was 7:42!!
My cool down was exhausting, but I averaged 12:26 pace after 10-minutes of running and 4-minutes of walking.

Total workout; 4.79 miles in 1:04:00, which equates to a 13:22 pace.

I'm ready for tomorrows scheduled off day.

Watchful eye

Random post.....

As I was mowing the lawn yesterday, a huge hawk flew overheard and landing on a branch 20 feet off the ground (above my head). Hawk's have long been a favorite bird of mind, but never have I witnessed one watch me mow the lawn. The bird watched me for about 15-minutes, while I mowed and even hung around for me to snap a few pictures.

That is one bad-ass bird, if he was considering me for a meal!

Disappointed

Cannot believe I missed Jack Daniels. AKA; Jack Fest 07'.

Its my scheduled day at work, but I still went to great lengths to get off duty. I must have made at least ten phone calls, I tried cashing in old favors, and even begged a couple people. Nothing helped.

If anyone took notes or has footage, I'd LOVE to see it.

ME = :-(

7 mile mid-week long run

Seven miles in 1:34:02 (13:26 pace) along the Kingwood greenbelts. The first mile was tough, but I quickly settled into a rhythm. The weather was a negative factor. Hot and humid. Sporadic sharp left knee pain when I walked. My regimen today was run-10/walk-5. I'll continue this for the next two weeks, when the mileage is over 5 miles.

Small run and some core

At work today. Four of us ran at the Humble City Park, which is always nice. The mosquitoes took over the park as the sun went down, so we finished the core and cool down at the station.


1.04 mile run in 11:48 minutes (park)
SMART core workout with a few modifications
0.63 mile run in 6:28 minutes (fire station)
Average pace: 10:58 minute per mile pace

Felt good. Top of left foot pain. Weird?!?!? My legs are getting sore. Wonder if it was yesterdays run or today's core?

Wild Bill's Marathon experiment

I was lucky (or possibly unlucky) enough to have an opportunity for a Houston full-marathon transfer. Something came over me and I jumped on the email. The way I see it, I could always run until its not fun any longer, then simply walk. Yeah, this falls into the category of; "Collecting bibs". Oh well, its something I want and more importantly, its something I want to prove to MYSELF.

Earlier today, I downloaded Coach Steeves SMART-lite training schedule. Far from the "smart" thing to do... I'm attempting to pick up in the middle of the schedule and see if I can hold on. Its my only chance at finishing the marathon within the cut-off time. I'll need an average pace of 13:44 to finish in 6-hours.

Tonight I ran 4.24 miles in 57:10. Average pace: 13:29. Still using the run 10-minutes, walk 4-minutes program. Not sure how I'll get back to straight running. Time will tell.

The run went PERFECT. Could have run a lot longer. No aches or pains... pure running bliss.

Easy rider....

Wyatt Watkins and I biked a leisure 8.25 miles on our mountain bikes. Beautiful weather, great conversation, and nice Kingwood scenery.

ahhhh, November in Houston. Its all good.

Michael Bublé - Everything

I reallky dig this guys music and thought I would share it.

Two sore shin miles

I thought it would be a good idea to get my legs moving after yesterdays long run. Being at work forced me to run the unfavorable terrain around the fire station.

2.25 miles in 28:35. One 5-minute walk break. Run distance-time was 2.0 miles in 24:12.

Both shins are bothersome, otherwise everything is fine...

What a day!

Check out the pictures of the park I ran at today. Boy, was it beautiful. There's a long trail that connects several parks off of "Hairy Man Road". It is located in Round Rock, Texas, just a couple miles from my in-laws house. I can't believe I have not run this gem before today.

The weekend started with a last minute trip to visit Erin's Mom. Knowing that we had someone to watch the kids, we took full advantage to log a much needed long run. Our initial plan was to run Town Lake, but Erin suggested we run along the Harry Man Trail (Google this for some really neat stories of how the area and the trail got its name). We started at 7am where Creekside and Meadows Park join. We ran an out and back that included some of the most beautiful scenery I have ever seen. To make things even sweeter, I was spending time with my Beautiful wife, Erin. It was like a DREAM come true!!! Our total distance was 7.5 miles, but I never count the walk-break(s). So.... we ended up running 6.25 miles in 1:12:44, which is an 11:38 pace. I was holding her back with my walk-breaks and she was pushing my pace, which did me a lot of good. Thanks Erin, you rock!

The last time I ran more than six miles was June 30th. YIKES!

The trail was so nice I decided to return later for some photos. You have to trust me, the pictures don't do any justice to the true beauty. I only took photos of about 1.5 miles. There was much nicer stuff to photograph, but time was a factor. One interesting picture is the markers. They have markers every tenth of a mile. The numbers are simple; 1, 2, 3, 4. Oddly enough, we happen to start at zero. The markers made it really nice when the distance got long. If you saw, 23, you knew you had run 2.3 miles. On top of the marker was the name of the park. Very nice!

I was back at my in-laws house in time to watch the Olympic marathon trials. Wow, that was soooo exciting. At mile five I picked my top 5. I got 3 of my five. Ryan Hall is a MACHINE. I'm excited, because it looks like American long distance runners are on the come back.

Very, very sad about Ryan Shay. It will be interesting to learn the root cause of his death.

Congrats to my uncle, Kevin Cox who ran the RR 25k this morning.

I have a lot more to write, but its late, I just got home, and need to get to sleep.

Run at work

Three miles at work. Subtract the walking and I finished 2.6 miles in 30 minutes.

Mediocre day on eating... not horrible, not great. Looks like Steve Cantu and I will be biking on Saturday morning. I'm excited to ride, but I wanted to see how 5 miles felt. If my legs stay fresh, I'll try 4 miles on Sunday (at work).