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
My goals
My goals are basically the same as last year, that is, to qualify for Boston. However, last year I pushed very hard on all my runs. I feel that this hurt me by causing my legs to bulk up. So this time I’m looking to work hard, but to do my long runs at an easier pace and intensity. I also plan to work with the advanced Boston Qualifier group. Maybe it’ll help me last a little longer. Finally, I’m running during the summer which will be quite different since I don’t feel that I can breathe as well in Austin’s summer heat.
Summer marathon course
I’ve signed up for the summer marathon course with Rogue Training Systems. My plan is to run the Chicago marathon on October 22, 2006. This is my first out-of-town marathon, and my first to train over the hot hot Austin summer. I’ve selected the Boston Qualifying group, which is the most mileage, and most intense group. I’ll be running with people much younger than I and at the far back of the pack. When I asked the coach Mac Allen if it would be ok to join his group he said sure that there’d be some women to run with (guys are too fast for me at my age) – sheesh.
Reset
The marathon is over, I’ve emptied the blog.
Thinking about Cap 10K
I’ve been thinking about this week’s race – the Cap 10K. I’ve gotta pick up my race packet ASAP.
Tuesday practice
We were to run 400M at 1 mile pace (1:37), 45-60 second rest, 200M as fast, but smooth, and then recovery back to the beginning. We ran about 2 miles from RunTex over to Garner. This was all done on Garner, which has a slight slope downward.
| Repeat | 400M Time | 200M Time |
| 1 | 1:33.18 | 43.24 |
| 2 | 1:33.99 | 44.74 |
| 3 | 1:33.34 | 43.87 |
| 4 | 1:37.16 | 44.75 |
| 5 | 1:36.00 | 45.11 |
10M Progressive Pace Run
Today we had a 10 mile progressive pace run. This means that we run 10 miles and each one is 15 seconds faster. The last few miles were to be at 10K goal pace. I tried my best, but as we started I felt unable to catch my breath and was huffing and puffing. However at the beginning I matched my expected times. Yet at the end I had nothing left. I need to continue to build up my stamina and endurance.
| Mile | Expected Time | Expected Pace | Actual Time | Actual Pace |
| 1 | 0:09:17 | 9:17 | 0:09:11.95 | 9:11.95 |
| 2 | 0:18:19 | 9:02 | 0:17:51.35 | 8:39.40 |
| 3 | 0:27:06 | 8:47 | 0:26:39.58 | 8:48.23 |
| 4 | 0:35:38 | 8:32 | 0:35:07.07 | 8:27.49 |
| 5 | 0:43:55 | 8:17 | 0:43:15.26 | 8:08.19 |
| 6 | 0:51:57 | 8:02 | 0:50:47.42 | 7:22.16 |
| 7 | 0:59:44 | 7:47 | 0:58:16.01 | 7:38.59 |
| 8 | 1:07:16 | 7:32 (10K) | 1:06:03 | 7:47.97 |
| 9 | 1:14:48 | 7:32 (10K) | 1:14:00 | 7:56.68 |
| 10 | 1:22:04 | 7:16 (5K) | 1:21:49 | 7:48.61 |
Another track workout
Our Tuesday night practice was at the track again, however, this time we were to run at our GOAL pace. Now remember that my goal time was “improved” by the coach, so I was nervous if I could do it. If you look at the times below I did quite well with my actuals versus my expected. Although I couldn’t maintain it, I hope all my times stay the same or get better with practice. More to follow…
| Lap | Expected | Actual |
| 1 – 10K | 1:53 | 1:45.97 |
| 2 – 10K | 1:53 | 1:55.47 |
| 3 – 10K | 1:53 | 1:53.63 |
| 4 – 10K | 1:53 | 1:53.62 |
| 5 – 10K | 1:53 | 1:52.53 |
| Recovery 400 | 3:09.24 | |
| 0.5 – 5K | 0:54 | 51.48 |
| 1.0 – 5K | 0:54 | 53.88 |
| 1.5 – 5K | 0:54 | 52.78 |
| 2.0 – 5K | 0:54 | 54.47 |
| 2.5 – 5K | 0:54 | 51.49 |
| Recovery 400 | 3:34.52 | |
| 0.5 – 5K | 0:54 | 52.65 |
| 1.0 – 5K | 0:54 | 55.34 |
| 1.5 – 5K | 0:54 | 52.75 |
| 2.0 – 5K | 0:54 | 52.53 |
| 2.5 – 5K | 0:54 | 53.47 |
| Recovery 400 | 3:36.16 | |
| 1 – 1M | 1:38 | 1:34.09 |
| Recovery 200 | 2:36.87 | |
| 1 – 1M | 1:38 | 1:30.90 |
| Recovery 200 |
Long run today
We did a 13 mile long run this morning. For a group that’s for 5K (3.1M) and 10K (6.2M) races, doing 13 is a bit more. However, we were to do it easy. So it me took 2:08 to complete and I’m now sore from it. I chatted with various people I would meet up with during the run, but in all cases they would drop back and I would continue on. Afterwards I did stretching and my foot exercises that we must do. On the way home my mouth was very dry and arriving home I guzzled down a bottle of water.
Night practice & morning run
Last night I had practice and then in the morning I was to run 5 miles. I’m finding this hard to do. If I push the evening practice, then I’m still sore the next morning for the daily run. Even though the 5 miles was “easy”, I really felt it today. Even now in the evening I’m a bit stiff. I wonder how this is going to work as the course proceeds. I’ll keep you posted…
