From Rogue Running
Date: Monday, May 29, 2006; Workout: Easy 5 miles
Date: Tuesday, May 30, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker soccer fields or if wet Zilker xmas tree; 1 set of 10 x 50 mtr downhills w/ slow jog uphill recovery; 2 mi cooldown jog back to store; 5 miles total.
Date: Wednesday, May 31, 2006; Workout: Easy 5 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, June 01, 2006; Workout: Easy 6 mi
Date: Friday, June 02, 2006; Workout: off
Date: Saturday, June 03, 2006; Workout: Group run at RunTex Riverside annex at 6am: 10 miles on Town lake trail. Afterwards: seminar in the annex on “Shoes and Custom Foot orthodics for a Successful Marathon” by Bill Stone, RunTex shoe expert and board certified Pedorthist. Attandance incentive: Forward Motion Pedorthics will raffle off one free biomechanical examination, gait analysis, shoe fitting and one pair of custom foot insoles worth $300.
Date: Sunday, June 04, 2006; Workout: Easy 5 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 36 MILES
Monthly Archives: May 2006
Trail running
Each Sunday after my Saturday long run I have been doing trail running. There is a local park, Walnut Creek Park, about 1.5 miles from my home. My running course requirement is to do 5 miles with 4-5 strides (speed up for 50 meters). However after running my butt off on Saturday, I’ve liberally interpreted the strides to be the mini-hills found in this park. Since there is over 6 miles of trails I just run a trail until it comes to an intersection and then I randomly choose another trail. Basically I try to get lost. Sometimes I had to cross the creek jumping from stone to stone. Every so often I pop out of the park into some local neighborhood. Depending on how tired I am I either head home on the local roads or I turn around and head back into the maze of trails. Today I found a neat trail that wandered back and forth in the shade. Finally I headed back home covered in sweat. It was straining on my sore ankle, but I hope that running trails will help strengthen it. In any case I’ve been enjoying this for the past three weeks.
Roguette long run
I ran 12 miles today on the long run. I stuck with a small group (Dan, Larry, Bob, Jennifer, and sometime George) and didn’t talk much since I didn’t know them very well, and I was trying to keep up. It was over seventy degress at the start and I was feeling “slow” because I have a sore left ankle. I’m beginning to think it’s tendonitis. I have to be very careful not to push it too much or it will flair up. This issue began in January on a long run and has been coming and going over the past few months. Yet as I warm up I can ignore it, and then it returns when I’m done.
Somewhere around mile 9 heading down Duval and toward University of Texas and downtown Austin on the current Austin Marathon course I had to pick up the pace. Prior to that I kept saying to myself that there was no way I could do that, but when the time came I sped up and it felt great. I mean it really felt good. I wasn’t huffing and puffing. It just felt smooth, and I got emotional shivers as I did the next mile and a half. It was a great moment. One that makes me feel that running is very special to me – making all this strenuous execise worthwhile. Other runners would understand this kind of moment. It was sweet.
Here is my heart rate graph. I did pretty well, but in general it’s still too high.
Chicago is closed and Preferred Start II
Well I’m lucky. Today I received an e-mail stating that “The 2006 LaSalle Bank Chicago Marathon reached its 40,000 participant cap today and has officially closed registration.” Wow, I only entered 10 days ago. In addition I checked my registration and, thanks to Kathy faxing in my Austin Marathon results on Thursday, I’m now in the Preferred Start II group which requires proof of a Full Marathon time: < 3:55:59. It has an expected capacity: 4,700. So I'm no longer going to start in the main mass of runners.
Week 3, May 22-28
From Rogue Running
Date: Monday, May 22, 2006; Workout: Easy 4 miles
Date: Tuesday, May 23, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker soccer fields or if wet Zilker xmas tree; 3 sets of 10 x 50 mtr downhills w/ slow jog uphill recovery; 2000 mtr jog in between sets; 2 mi cooldown jog back to store; 8 miles total.
Date: Wednesday, May 24, 2006; Workout: Easy 4 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, May 25, 2006; Workout: Easy 4 mi
Date: Friday, May 26, 2006; Workout: off
Date: Saturday, May 27, 2006; Workout: meet @ Riverside RunTex @ 6:00 a.m. for 12 mile easy run, Route: the Roguette. Afterwards: seminar on Maintenance by Cassidy Phillips and Lucy Rojas
Date; Sunday, May 28, 2006; Workout: Easy 5 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 37 MILES
From Rogue Running
St Edwards long run
I ran with Dan, George, and Bob. It was 10+ miles up and down hills. At the end George broke away, then Dan with me trailing and Bob trailing me. I finished by myself, but that was OK. I didn’t stay afterwards, because Kathy and I were heading out to College Station to help Matthew move into his new apartment. I also forgot my heart rate monitor.
The LaSalle Bank Chicago Marathon
I have signed up for The LaSalle Bank Chicago Marathon on October 22, 2006. My flight there is with American Airlines leaving at 9:30 AM through Dallas, and arriving 1:27 PM on Friday October 20 at Chicago Midway. I will be staying at the HI-Chicago Hostel from Friday October 20 through Sunday October 22 with a bunch of 6-10 strangers. My flight back is leaving at 4:10 PM on Monday October 23, 2006 from Chicago Midway, and arriving at 9:10 PM. This should be interesting.
Week 2, May 15-21
From Rogue Running
Date: Monday, May 15, 2006; Workout: Easy 4 miles
Date: Tuesday, May 16, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker soccer fields or if wet Zilker xmas tree; 2 sets of 10 x 50 mtr downhills w/ slow jog uphill recovery; 2000 mtr jog in between sets; 2 mi cooldown jog back to store; 7 miles total.
Date: Wednesday, May 17, 2006; Workout: Easy 4 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, May 18, 2006; Workout: Easy 5 mi
Date: Friday, May 19, 2006; Workout: off
Date: Saturday, May 20, 2006; Workout: meet @ Riverside RunTex @ 6:00 a.m. for 10 mile easy run, Route: St Edwards. Afterwards: seminar on Marathoning Nutrition by nutritionist and ultra marathoner Meredith Terranova.
Date: Sunday, May 21, 2006; Workout: Easy 4 mi w/ 4 – 5 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 34 MILES
Trail long run
Here is my heart rate.
Week 1, May 8-14
From Rogue Running
Date: Monday, May 08, 2006; Workout: Easy 5 miles
Date: Tuesday, May 09, 2006; Workout: Meet at RunTex Riverside @ 6:30 p.m.; warmup jog 2 miles to Zilker xmas tree; 10 x 50 mtr downhills w/ slow jog uphill in between; 2 mi cooldown jog back to store; 5 miles total.
Date: Wednesday, May 10, 2006; Workout: Easy 5 mi or cross train (XT) 1 hr; XT=bicycle, weights, water running, elliptical training, swimming, etc.
Date: Thursday, May 11, 2006; Workout: Easy 5 mi
Date: Friday, May 12, 2006; Workout: off
Date: Saturday, May 13, 2006; Workout: meet @ Riverside RunTex @ 6:00 a.m. for 10 mile easy run on the trail; Afterwards: potluck breakfast in the annex and seminar by physical therapist Allan Besselink on injury prevention and this year’s Athlete Support program.
Date: Sunday, May 14, 2006; Workout: Easy 5 mi w/ 4 strides (strides are 50-100 mtr accelerations at 5k-10k pace effort with 50-100 mtr slow jog in between)
WEEKLY TOTAL = 35 MILES
