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“LAB” long run

The LAB long run where LAB means laboratory was today. It’s a 3.5 mile loop. There were cones every 1/2 mile. We were to run the first loop as warmup, and the next three at MGP, then end with 2 miles of recovery. We started at 6AM. Here are my 1/2 mile splits. At MGP, I should have run 4:15/M. Instead I completed 14 miles in 2:07.02 or 9:04/M which is about right, however, I’m not ready to run 26 miles at that rate since I had to walk a bit at mile 13, and I was exhausted after 14 miles. I mostly walked the two mile recovery.

Dist Time Dist Time
0.5* 4:52.97 1.0* 4:45.72
1.5* 4:34.19 2.0* 4:38.76
2.5* 4:35.09 3.0* 4:23.66
3.5* 4:36.07 4.0 4:16.52
4.5 4:24.39 5.0 4:13.11
5.5 4:17.50 6.0 4:18.50
6.5 4:05.89 7.0 4:23.46
7.5 4:14.00 8.0 4:23.76
8.5 4:12.40 9.0 4:19.64
9.5 4:23.57 10.0 4:11.89
10.5 4:46.49 11.0 4:16.86
11.5 4:32.25 12.0 4:27.55
12.5 4:33.34 13.0 **
13.5 11.26.00 14.0 4:48.53

* warmup
** walked some & also missed cone

Here is my heartrate. I had been running about 30 minutes before I turned it on (oops). It shows that I was maxed out throughout. Then at mile 13 I had to walk, the first big dip. After a few minutes I began running again to the finish. After finishing, the next big dip, I ran about 1/2 mile of the recovery and then walked the rest, the final big dip. As I was walking I turned the monitor off. I wish I could run at this pace or better with a lower heartrate.
Although my fatigue was my major focus, my ankle was still present yet not a big concern. Afterwards I put an ice pack on it and wrapped it with an Ace bandage. It’s hanging in there as another nuisance, but something I try to ignore if I can.

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Tomorrow’s long run

Tomorrow is the LAB long run. This means that I’ve got to run 2 miles warm up and 14 miles at MGP. The question is what is my MGP. I’m always trying for 8:30/M, but I think tomorrow I’ll just have to see how it goes. With the heat I assume I’ll not make 8:30M probably more like 9/M. At that latter rate I’ll complete Chicago in just under 4 hours. I’ll keep you posted.

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Austin High School straights and curves

Class was over at Austin High School’s track. We ran over from RunTex about 1 1/2 miles. We had to run 2 miles of straights and curves. This means we run the 100 yard straight at our 10K pace (or fast), then the 100 yard curve at a recovery pace (or slow) for a total of 2 per track loop and a total of 8 loops for 2 miles. I’m still unable to catch my breath in this heat. Most people are faster than me and only a few are slower. Typically my straights were 26 seconds and curves 38 seconds. Using the MacMillan calculator the 10K pace would be 8:30/M which should be my marathon Goal Pace (MGP). Once done I ran back slowly to RunTex. I did the best I could. I just can’t go faster anymore. I wonder if it’s now my age or it the typical Austin summer heat. It seems to be my theme this course, that is, everything is so much tougher and I’m trying to relax and enjoy myself.

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“Town Lake” long run

We did the standard Town Lake 10 mile run today. I ran with Ed Burgess, Kevin, Todd, and Jim. Good company and good talk. We started off real slowly. Near the end Ed sped up and I had troubles keeping up with him. But I pushed ahead and finished. You can see the speed up in my heart rate. You can also see the three water stops at 2 miles, 5 miles and 7 miles (those are the dips). I definitely felt better than the day before, but I was still exhausted by the end. I guzzled down a quart of Gatorade Rain and then some water. Oh yeah, my ankle was OK today. I barely felt it. Afterward I went to Barton Springs, paid my $3 for parking and stood in the cool water for about 20 minutes. I think it helped my recovery.

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Very tough morning run

I had to do: “Tempo run: 2 miles easy warmup, 4 miles at Half m goal pace, 1 mile cooldown”. Well I tried, but I didn’t do very well in my humble opinion. After about 5 miles I was just out of energy, and I had two more miles to go. Maybe it’s because I didn’t have breakfast beforehand, but then I don’t do this normally. Maybe it was the humidity since it was cloudy out. Whatever it was I had to stop and walk a few times. I never do that. My legs felt like logs. Heavy and stiff, and I just couldn’t catch my breath. When I got home I immediately went in and got a bottle of water and then finished it off. After stretching I was still wiped. I was almost dizzy. Sheesh! After breakfast, I noticed a 5″ puddle of sweat under my chair. Wow that’s never happened. Upstairs I weighed myself and I was down 6 pounds from 3 days ago which is more than I expected. Especially after chugging the water and eating breakfast. Next I took a shower. Yet while I was in it I didn’t feel well. My stomach was upset. Maybe it was all the water I chugged down. I don’t know, but I finally began to feel better after getting dressed for work. I just don’t know why today was so tough, but it was.

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The marshes in the heat

I don’t know what is wrong with me, but tonight was very very tough. The marshes run is a serpentine course nearby the main RunTex store. Up – across – up – across and so it goes. Each across is a mini-hill to make it even more fun. There are 12 across streets which are about 400 yards long. The across streets were to be run at 10K pace and the ups were recovery jogs.

However, by the time it’s evening I seem to have no energy. I barely found the effort to do this course but it was very daunting. We had to run it up, then down, then up again; in other words, we had to run it 1.5 times. What I mean is that I had to run the 12 across streets, get water, then run the return path back down the 12 across streets, get water, and then do it again up one more time. On the last 12 streets I kept promising myself that I could walk on the next street, but each time I found just enough energy to complete it. I had to dig deep to complete it.

When I was done I was dizzy. I think maybe it was because I didn’t have any food since lunch. I don’t know, but it was scary. Oh one other thing, my ankle is still there and that bothered me too. But mostly it was my struggling to breathe, and my total exhaustion that was so tough tonight.

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“Crestview” long run

I ran 16 miles today in 80-85 degree heat. I tried to keep my pace slow and ran pretty much alone the entire time. I did this so I wouldn’t be motivated to keep up with someone else. Then the last 4 miles we were supposed to pick up the pace to HalfMGP or MGP. I think I was able to do it. I left two guys behind as I ran my little butt off. My heartrate shows the increase.

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Running mile loops in the heat

Tonight I’m back at class (now with the Wednesday evening group). We ran to the Barton Springs Pool at Zilker Park about 1 1/2 miles from RunTex where I parked. Then we ran four one mile loops at 10K pace which for me should be 7:42. Well it was about 100 degrees out at 6:30 – 8:00 PM. I ran them in 7:56, 7:48, 8:24, and 8:25. Between each I walked and jogged a bit, and got some water. I was just dripping in sweat. It was very hot out and near the end of it I was absolutely exhausted. Almost dizzy. After the last one I headed back to RunTex and even then I had to run and walk it. When I got home I got something to eat, and a cold pack on my ankle. After this level of exertion I was having troubles keeping myself warm so I wrapped myself up in a quilt. Then it was off to bed at 11 PM where I also snuggled under the acrylic blanket something I most never do in the summer.

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“Run from Hell” long run

I ran up and down the Westlake hills of Austin completing the 14.5 mile long run named “The Run from Hell” in 2:33. I have probably run this route over 5 times, and I like it even though it’s tough. I tried to take it slow and easy as my ankle is still recovering. Also I ran up and then down all the hills in the first two-thirds of the course, whereas many times in the past I’ve had to walk them, but when I got back on hilly Stratford I had decided to walk up the rest of them. Nevertheless I happy that I completed it. Afterwards I put an ice pack on my ankle to help reduce any swelling. Now I’m slow and gimpy since I haven’t run this far in months, but my ankle is OK with no major aches or pains which I’m thankful for.

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Class tonight

This was a recovery week so we only had to do a 4 mile loop on the Town Lake trail at 6:30 PM. It was still quite hot out. I only felt my ankle a tad, but I took it real easy. I let all the others run on ahead and just plunked along as I thought about work.