Run Life

Pm: 11 miles from house to hills neighborhood and back. Last 5 miles a little faster. Slow start today with rain, mist all morning. Glad to get a run in for first day of 2015

Pm: 10 miles with jax around the hood. 5x .20-.25miles on the watch. Misty, gray sky's. Hope to see some sun tomorrow. Opted into a half marathon tomorrow morning in New Braunfels for a fun tempo run. Planning on 5:30-5:40 pace effort, along their river front run. Supposedly pretty scenic and I got comped in. So figured i might as well make it my long weekend tempo. See how the comp is. Should be a good long effort day

Am: woke up and drove up to river road ice house in new Braunfels, TX with Katie and Matt. Did a 2.25 mild warm up with some light strides. Took off with the gun to run around a controlled 5:30 mile pace for the run. First mile was mostly downhill, which meant killer uphill on way back since it was an out and back course. Ran about 5:03 for that first mile, slowed down pace to make it comfortable. First half was deceiving with a gradual uphill and headwind most of the way. Felt like I was running up provo canyon for the first half of the run. Turn around actually felt a lot better since I had somewhat of a tailwind and some nice stretches of slight gradual downhill. Felt a lot better on second half. Last mile was killer. 2.8ish cool down. Overall pleased with workout and effort. Solo run the whole way, which was expected. Really pretty/scenic route, but by no stretch of the imagination flat, like advertised. Glad to get up and get in a workout though. Solid week of miles. Glad the holidays are over so I can crack down even more on training. But will miss sleeping in and not working. On to a great 2015 racing season! Oh and weather money today! 40 degrees with 8-10mph wind. Can't complain with those conditions. Pretty sore after the early afternoon nap.

Am: 15 miles at the solers group run in alamo heights. Nice morning out. Great neighborhoods to run around. Slightly hilly and my legs (esp hammys) felt it. Stroller the whole way made me even more tired. Slow pace, didn't feel too much like recovery. Good to get the miles in

Pm: 6 more with jax. Nice, cool air night. Legs felt better tonight

Am: 6.5 miles during lunch on base.

pm: 10.7 after work on Leon creek greenway. Mess up on location with Katie. Ran solo at moderate effort to get it in and done. Nice effort, felt relaxed the whole way. 10 miles in 58:38 for the run.  Low 50s with minimal wind. Weather money! Finished with 2x 400 at marathon pace to finish up. Good day for running. Legs still a little taxed from Saturdays workout. Not bad though. 

PM: 2.75 warm-up and then got convinced by robby to participate in the workout, even after a few hard days in the last 3 days. did 10x800s with 200ms (1 minute rest) finished with around 6.2 running total at 33:00 flat, so around 5:19 pace. Averaged around 2:28-2:29 for the 800s. Really pleased with the effort and how my legs felt overall after the pounding from the last few days. 4 mile cool down. Great workout. Robby was looking very solid on the 800s as well. About 70 degrees for the run. Cool downed shirtless. Ran late today, with cool down in the dark since I was at the hospital all day. This is going to be a tuesday occurence, being at the hospital from here on until residency start date. Need to wake up and get some miles in before hand. 

Pm: opted out of lunch run, was not feeling double. So saved all the mileage for after work. Mcallister park after. 6.5 miles with Kate and stroller. Rest solo. Felt like OK with 20-25mph winds. Definitely don't miss that. Alot of time on feet. A little beat from last few days 

Am: 7 miles at lunch. Nice cool crisp 30 degree air. Calm winds

pm: 10.3 miles at the jack white trail head. Pushing the stroller to help Katie on a 8 mile tempo run at 7:20-7:35 pace for the run. She is looking stronger with the consistency. Another good day of recovery. Nice and cool out today

Pm: nice cool windy day. Ran from house right after work with Robby. Warmed up to the start of Hollywood park neighborhood, where he mapped out a 8 mile out and back loop tempo. Ran at a comfortable marathon pace for 8 at 5:25-5:26 average pace. Nice and relaxed, stomach was a little off today, probably from the breakfast tacos I ate this morning. Then a 4 mile cool down to finish off the workout. Good mileage this week. Tomorrow will be chill with the freezing rain we are suppose to get.

Nooner: 22 miles from the house. Meet up wth Robby to run timberline neighborhood north of our house. Ran about 13/14 with him. Really nice area, with some slight hills. Started to feel good after warm up and having yesterday off. Ran 22 miles in about 2:24. Wanted to get back for second half of packers and cowboys game. Great new areas to run,  more long runs to come from my hood!

pm: 5 more night miles. Good strength building day

Am: 6 at lunch. Yee yee

pm: 10.6 miles on dreadmill. Met Katie at the gym for a workout . Decided to run 10 in sub 60. Good work of harder effort/pace after a big day like yesterday. Running on tired legs. Hot/humid in the gym and also packed. Sweated all over the place. Ran in 5:30-5:40 most of the 10. Had to put stop around 5.5, then finished up. Cooled down for .6 miles and was done with it. To hot and sweaty. Sat in dry steam room for 10-15 mins to loosen up muscles. Nice little quick workout. Crazy when I start feeling 15 miles in a day ain't enough. Getting that crazy edge back!

Am: 6.4 early miles before going to the hospital. Rounded out the .4 to make up for yesterday. 

Pm: 8 miles at JWP after a long day at the hospital 

Pm: longer warm up waiting for Matt will to show up. 7 mile warm up, then 2x200m on the track, followed by 3k, 1mile, 1k all sub 5 pace. Nothing impressive about my splits, felt more tired and beat up then should for 10k pace. Got to be the long days. 800m of rest. Followed by a cool down. Time wise and hitting traffic, seemed like a super long workout. 

Am: 7 lunch miles at work.

Pm: 12 miles at McAllister park after work. Legs a bit dead. Will do some light track stuff tomorrow, before the 5k on saturday. 

Pm: training holiday, so day off. But on call still . Ran from parents house in helotes to O'Connor High and did 10x200 at 34secs with last at 31s. 200m rest imbetween. Really need to work on leg turnover. 7.5 mile cool down to get 14. Nothing to crazy with 5k tune-up race tomorrow morning. Hoping for 15:30-15:40s. We will see what the course is like. 

Pm: slept in, so did an easy run from the hood. Saving energy for a faster/harder long run tomorrow. 

Am: drury trail 12 out and back. Averaged 5:56 for the run. Last 4 started to dwindle a bit. First 20 was money 5:50-6:00 pace. 2:22 and change for the 24. 1.5 shuffle waiting on Kate. Run took me out. Feeling a bit beat after that effort. Just water for the run and part of a Gu. Good run a bit of acid reflux. Glad it's done

pm: 3.5 miles of shakeout. 

Am: 10 easy on salado creek. 

Pm: 6 miles from the hood. Was going to do some pick-ups but stomach was not corporating. Found a new trail that should be opened soon. Did some exploring

Am: 10 before the roosters crowed in. Early run due to hospital days on Tuesday . Might run again after work. But only cuz the high is suppose to be 78-80 degrees 

Pm: 4.5 miles after work. 82 out when I walked out of hospital. Hard to turn that down. Slow jogger miles to loosen up. Then 1/2 mile of strides. Coulda done strides all day. Felt too good

Am: 5 miles during lunch. 

PM: ran at the base track. I dont know why I dont do this more. Dont need to worry about getting kicked off, or school practice. Just groups of older people block lanes with poor track etiquette. Track is got a 1/2 mile loop, 3/4 mile, and 1 mile loop. The mile loop you gotta cross the road, and the track is only 4 lanes. So it can get a little crowded, sort of rough surface but not that bad. Anyways with a slight 10-12 mph N/E wind I could manipulate my mile so I only really had 400-600ms with the head wind. Rest with a tail, which could be the forecase for sunday at 3M (fingers crossed). Course runs mostly N-S, on a point to point course. With the downhill and potential tailwind it could set up for a fast one. Anywho 2 mile W/U with strides and leg swings. Then 5x 1 mile @ 4:53, 4:50, 4:53, 4:56 (ran around a crew), 4:49. 400m (2min) rest imbetween. Then a 1200m at MP @ 5:20, just to get that MP feel which felt great. 1 mile cool down to jump in the car for the long/traffic filled ride home. Overall pleased with my leg turnover today. Need more sleep, but body is feeling light, and legs have some pop. Happy with the mileage for the week. Starting a mini taper tomorrow on to sunday, with light speed work on friday. 

Am: 5.5 miles at lunch. 

Pm: 10 dreadmill miles. Sweat fest at the gym. 

Pm: skipped lunch run for more rest for 3M. Did 2 mile warm up then 6x400m at 70-72 last one at 65-66. 3 mile cool down. Rest up tonight and tomorrow then roll on Sunday morning. Hoping for weather money. Should have good comp.

Am: pre-race shakeout run with some strides. Weather hopefully lining up for ideal conditions. Fingers crossed

Am: will log race report later. 3.5 mile shuffle warm up, 3M, than 3.8 mile cool down. Went out hard 5-5:05, led through 7 then feel off a bit. Ran 1:09. Disappointed with performance. Body freaks out at that clip and mentally drained. Need more rest and speed work at faster clip. Got some rearranging of training before phoenix 

PM: 12 miles from the house to timberwood park. 75 degrees out

Pm: drury trails, after work 80 degrees out. Some stroller miles mixed in

Am: 6 mile warmup with part of it waiting on Matt to show up. Drills and strides. The. 2x15mins around Mcallister loop. First 15 in around 5:05-5:17 average, second 15 mins in 5:15-5:17 avg. fell off a bit on second effort but knew I was tired going Into it so was ok with the effort. Then did 1 mile hard in around high 4:50s. 4 min rest imbetween. The. 1.7 mile cool down to get the total 15. Good workout overall. Got some work to do, but getting better

Am: 6 miles at lunch on base 

pm: 11.5 miles at drury trail. Another nice day, mid 70s. Easy miles. Did 2x400m strides at the end at 5:10ish pace. Felt great, a little tired from early mornings/late nights

Pm: missed my lunch run so did 14 right after work on base. Mid run did 8x200m hard to start working on my leg speed and lack of turn over. Took full recovery imbetween each. Averaged around 29-30 for most of them. Then ran 27-28 for the last. That's fast for me. In the long run this and faster mile repeat pace and more LT runs/workouts should help a ton for phoenix. Atleast that is what I'm going to focus on for the next 4 weeks. Still getting in my uptempo long runs. But that is the plan for the next 4 weeks. 

Am: slept in a bit, hard to avoid the gloom and rain today so got it going and met up with Matt for a long run. Started by Trinity U and ran around alamo heights neighborhoods into the zoo. Around 6-7 miles we picked it up to 6 flat and for the next 10-12 miles we worked down to 5:20s and then gradually came back up to high 5:50s-6 flat until mile 20. Got technical and a bit slippery on the river walk, the time we were rolling 5:20-5:30 but we made do. Hammys and butt muscles sore from last nights 8x200m effort hard. But felt like this was good to focus on effort since I need to get use to running on tired legs/muscles. Woulda liked 25-26 but was a bit hashed and figured next weekend with 3 weeks out it can give the 26-27 mile day a go. Maybe the weather will cooperate. Overall feeling good about this week. Making strides forward as I focus on speed and turnover. Race weight is starting to head in the right direction. Total time for the run was around 2:25. So good overall split with the slower warm up and hills towards the end of the run.