IF Long Intervals

Time: 82:00
Distance: 13 mi.

Target: alternating 1 miles and 2 miles, 3 x 1 mile and 2 x 2 mile; 1 miles in 5:00 w/2:00 rest, 2 miles in 10:30 w/3:00 rest
Workout: 5:06, 10:20, 4:59, 10:22, 4:58

Morning workout on this loop around IF. I felt fairly good, though the humidity started to get to me in the second half of the workout. I was able to stay focused throughout the workout, but I haven't run that hard in a few weeks. My legs felt good, but I will definitely be sore tomorrow. This is the last hard effort before the OKC Half a week from Sunday.

The loop appears to actually be about 40 meters long, according to the GMap Pedometer at least, which would mean that each mile was ~8 seconds long. That would be dandy.

Bull Run, IF

Time: 60:00
Distance: 8.75 mi.

Easy morning run with Brian on the Bull Run loop (with an extra loop on Bull Creek). We got back to the house at about 47:00, so I added on the last 2 miles on IF. Still feeling the shin a bit, but it definitely isn't bad.

IF

Time: 40:36
Distance: 6 mi.


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Easy morning run on IF. I have had a "niggle" (as Jordan would call it) on my left shin for a few days. It started as just a little thing that I felt when I wasn't running. Now I feel it a little bit when I run. I'm going to keep an eye on it.

Play Ball, IF

Time: 80:00
Distance: 12.5 mi.
Map

I put off running this morning, which was fine. It was a beautiful day--warm sun, cool air, no humidity. I could have used a day like this on Wednesday. I started running a bit before Brian got home, and got in 50 minutes heading north on Shoal Creek Blvd. and looping around a baseball field and park that I found out there. Once I got back he and I ran around IF. Feeling a little off after this run... I might just be dehydrated.

Modified Possum Trot, IF

Time: 90:00
Distance: 13.5 mi.
Map

I started with Erik, running down to campus where he had weights. After I dropped him off I headed down towards Town Lake when I ran into Joe, so I ended up with running companions most of the way. Possum Trot worked well for Joe, who was heading around back to his house, off Exposition, so we modified it a little bit and I dropped him off there before heading home. I was near the house at about 80 minutes and was feeling okay, so I decided to add a bit on IF. My legs were tired by the end, and my right glute is sore. I desparately need new shoes, which I will try to take care of today.

IF, Ridgetop, etc.

Time: 85:00
Distance: 12.5 mi.

Easy afternoon run with Dave, Brian and Raul. Dave and I started on IF, Raul met us there and then we picked up Brian when he got back from work. I was feeling pretty good overall, though this was a bit of a tedious way to run 85 minutes.

IF

Time: 30:00
Distance: 4 mi.

Easy half hour on IF in the morning. Good thing I planned to move that workout to tomorrow, as I was dragging ass.

I did get an entry for this weekend's Capitol 10k, though, courtesy of the Austin American-Statesman. Also, I just ran across some "tips for the race" from my friend Gilbert Tuhabonye, who runs one of the training groups in town. This will probably not be a very fast race.

IF, 15th Street Loop

Time: 80:00
Distance: 12 mi.

Morning jog starting on IF for 20 minutes and then meeting up with Erik to run the 15th Street Loop. He was only going 40 minutes, so we ran down Shoal Creek and over to the track where he could get weights in. I just ran back up to the house.

Hyde Park, IF

Time: 85:00
Distance: 12 mi.

A very easy 12 mile run to incorporate both Ian--who is in town for the next few days--and Brian's schedules. I did one loop around Hyde Park before Brian got back from work, and then we all went out to IF. Ian is nursing a sore calf, so he would stop every once and a while to walk and stretch it out while Brian and I kept looping. It's nice to have Brian back doing some more serious runs.

Central Market, IF, Long Tower Loop

Time: 75:30
Distance: 11 mi.

Fairly easy morning run. I started with Brian for the loops around the trail near Central Market and one loop of IF, and then ran a long version of the Tower Loop that included part of Ridgetop. My legs still feel a little bit beat from Wednesday's workout... especially my hip flexors. Originally I was going to run 80 minutes, but when I was getting close to home at 75 I decided that would be fine.

Our pool doesn't make a terrible cold bath...

IF, 15th Street Loop

Time: 80:00
Distance: 12 mi.

Joe came over to run from the house, and knowing that he would want to go a bit shorter than I would, I started with 20 minutes around IF. We did the standard 15th Street loop down Shoal Creek and back up through campus and Hyde Park. I felt surprisingly good given the beating my legs have taken the last few days. I do have a little strange tightness in my left IT band and my left shin was a little sore, but I don't think either of these things is major.

Campus, Shoal Creek Loop, IF

Time: 90:00
Distance: 13 mi.

Early morning run with Burnham. I'm having short term memory loss on this run, but we ran a variation of the Shoal Creek and Campus loop with a loop around Handcock and then I added some time on IF. Legs a little heavy again and feeling tired.

Campus Loop, North Loop

Time: 71:30
Distance: 10.5 mi.

Evening run from the house. Started south and picked up Dave, did a loop of campus and dropped him off again (it was his double run) and then headed west and north up upper shoal creek up to North Loop finishing down Guadeloupe to IF (where I ran into Raul). Body felt surprisingly good, and it was good to get the run in. I should get back into the morning routine, though, ASAP.

Upper Shoal Creek, 29th, IF

Time: 41:00
Distance: 6 mi.

Easy morning run with Erik down upper Shoal Creek, back up to our place and a short loop on IF. Knee was a little bit tight, but not painful. I wouldn't really be tapering like this except I'm just worried about it. I'll be sure to get back on the miles as soon as it makes sense.

Ridgetop, IF

Time: 40:00
Distance: 6 mi.

Easy evening run with Brian (and Dave for a little bit). I really must have shocked my knee better somehow because I have had zero pain since the workout on Tuesday. I also managed to do this somehow last year with my IT band which was bothering me until I did a tempo run. Anyway, I'm not complaining. The run was easy and felt good.

IF

Time: 44:00
Distance: 6.5 mi.

Evening run after class with Hanley on IF. We ran into Raul, as well, and it was nice to catch up with him. Hanley had multiple Ian Marcus experiences. Knee felt about like it did this morning.

IF

Time: 30:00
Distance: 4 mi.

Easy jog on the intramural fields before dinner. Legs tight, but not too sore.


Nike Air Zoom Elite 4

Broke out a new pair of shoes: Nike's new Air Zoom Elite 4. The construction of the shoe has not changed much since the last version, which I've been wearing since last spring. The upper is slightly remodeled, but does not change the fit significantly. The midsole is almost (if not completely) identical. After one run it feels like this model runs slightly longer--good for me, as my left food is ever so slightly longer than my right.

For my Asics, Brooks and Mizuno wearing friends... yes, I do agree that in general your preferred brand makes higher quality running shoes than Nike. However, this shoe (while not the most durable I've ever worn) fits great and is a good combination of cushion and lightweight support. When Nike screws this shoe up in its next incarnation I'll be back in the Landreth or try out the Axiom or Elixer, I'm sure.

Exposition Loop, IF

Time: 81:30
Distance: 12 mi.
Map

Pretty easy solo morning run. Added on to the Exposition Loop on IF. A bit tired. Mostly uneventful.

IF

Time: 35:00
Distance: 5 mi.

Finally back in Austin, but I'm sure I'll be missing the road, traveling and visiting soon enough. After the drive from Norman to Austin I got out on IF to shake out a little bit. The archery club was in session on the small field, so I just did 4 loops of the big field. Left glute and hammy very tight.

IF

Time: 35:30
Distance: 5 mi.

Very easy IF run in the morning before flying back to New England. Knee was a little tight from yesterday's fall but really bad. Was planning on getting in another run this evening when I got in, but the scene that greeted me at home was not conducive, which I worried about as soon as I saw the runway in Hartford...