Sunshine

Time: 30:00
Distance: 4 mi.

Brian and I ran west on North Loop and then into the neighborhoods on Sunshine to a track off of 47th. Easy double run. We talked about doing a "tracks of Austin" workout--like the tracks of Amherst workout which involved doing intervals on the Amherst High School, UMass and Amherst College tracks. Here it which could involve this track, the UT track, the Austin High track and the sweet track we found on the east side. That could be a very solid distance workout.

15th Street Loop

Time: 60:00
Distance: 8.5 mi.

Joe, Dave, Darren and Raul met at the house for a morning run. We did the standard 15th Street loop coming back up Shoal Creek. Raul and Dave started from their houses and peeled off early to get home. Not a fast run at all, and I ended up deciding to split the run today rather than add on as my legs were tired from yesterday's workout.

2k Buildup, 400s

Time: 90:00
Distance: 13 mi.

Target: 800m (2:00 rest), 1200m (3:00), 1600m (4:00), 2000m (4:00), 3 x 400m (1:00); long intervals at 70 pace, 400s under 65
Workout: 2:20.5, 3:31.0, 4:39.9, 5:53.3, 66.5, 64.5, 64.2

Brian suggested a Barry Harwick workout, as I didn't really know what I wanted to do this week and was just going to run the workout alone (yeah, I need a better plan soon). I was happy with his suggestion and it turned out well.


The Austin High track (since redone with red rubber) right on Town Lake

I decided to head down to the Austin High School track as a change of pace--it was nice to be able to warm up and cool down on Town Lake and I was hoping it would be empty. Instead, however, I had the Hot Middle-Aged Women's Track Club doing repeat miles in 7:00. At first I was annoyed, but it turned out they provided good targets to run down during the workout. It took a little time to settle in--the mile probably felt the best of all the intervals--but it was a good combination of strength and speed. It was good to get in a faster gear to end it. I got in a 25 minute warmup and a 30 minute cooldown to keep the volume up.

I have signed up for the Diploma Dash, a 5k in San Antonio this weekend, but am not planning on tapering for it.

Bull Creek, Hancock

Time: 47:40
Distance: 7 mi.

Darren ran from the track and met me at our place. We ran up to Bull Creek and did 1.5 loops there and then went down to 38th, across to Hancock and the I ran home. Another easy run and my legs feel good. I'm a bit tired from the last few days, though, and have to run back to school for my night class.

Also it looks like I might be back on the trails and roads Rock Creek Park by this summer...

Long Ridgetop

Time: 45:00
Distance: 6.5 mi.

Early morning run with Dave and Brian. This might be what Jordan would call getting in "time on my feet." Did a loop around the outside of IF before running 30 minutes with them.

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.

Week In Review

Time: 537:30
Distance: 81 mi.

Not a bad week getting back into things. I was a bit run down in the middle of the week, which resulted in just a 6 mile day on Thursday, but at least I got in all the rest of the miles this week in singles. Maybe I can start adding some evening doubles into my schedule after class / before dinner to get the milage up close to 100 mpw without killing it. Now it is time to make a plan and get on two quality workouts per week that aren't so ad hoc.

Town Lake East, Hancock Loop

Time: 105:00
Distance: 17 mi.

Met the guys at the track for their 80 minute taper long run (Big XIIs is next weekend). We ran easy down to Town Lake (1.5 mi), then ran 30 minutes out and back at 6 minute pace or under (10 miles) and back up to the track easy (another 1.5 mi.). I then did a 25+ minute add-on up around Hancock and back on Speedway (4 mi.).

I didn't feel too settled at the uptempo pace on Town Lake, but it will take a few of these type of runs to get back on it so I was happy to ease into it with only one hour really hard. It was easy to run 6:15ish pace for my solo add-on.

Reverse Exposition Loop

Time: 71:00
Distance: 10.5 mi.
Map

Dragged myself out of bed for a loop on Exposition beginning with the section down Shoal Creek and then coming back up on the roads. Legs are pretty tired from yesterday, but it was a beautiful morning so I was happy to be out.

4 Mile Tempo

Time: 80:00
Distance: 12.5 mi.

Target: 4 mile track tempo in 19:30 (4:55, 4:55, 4:50, 4:50), though honestly I was just hoping for a good effort over 4 miles
Workout: 4:55, 4:55, 4:55, 5:00 (19:45)

Overall not a bad workout, but I was hurting a bit running with Leo (who the target splits were set up for... he ended up running 19:20 by dropping it to 4:45 the last two miles). Darren had run the first 3 miles with Leo and then jumped in for the last half mile to help me out, which was, well, quite helpful. It was pretty warm out on the track. I finished up with a 30 minute cool down with Darren and then 10 minutes barefoot on the infield, including 8 x diagonal strides decently hard.

Tower Loop

Time: 40:00
Distance: 5.5 mi.
Map



Woke up pretty tired this morning so I was going to try to get in half my run in the morning and the other half in the afternoon. I ended up skipping the afternoon one in favor of a nap, as I was almost feeling a cold coming on. I haven't been sleeping great, so this was hopefully a good choice.

The run was pretty good, and I was setting out to make a new "set" loop. This may only be good for the morning because of the section through campus and on Guadeloupe that are often very busy during the day. The run loops through neighborhoods to Guadeloupe, loops around the UT Tower, and heads back past Hancock. I've added it to my list of Austin runs.

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.

Scenic, Enfield Loop

Time: 80:00
Distance: 12 mi.

Ran with Joe and Darren from the track. Decided to not work out today, but will hopefully get back on that at the end of the week. It was a beautiful day and I felt pretty good. Legs still a little dead, but not too bad.

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.

Week In Review

Time: 302:30
Distance: 46 mi.

Well this week somewhat concluded this "season" or probably more accurately the "build up" to the Spring. The US XC race actually made me a bit nostalgic, as I feel that the end of my serious running (as I've known it) really is near. I'm nostalgic for the belief that I really could accomplish almost anything I set my mind to in running. Even if my thoughts were unrealistic (and I knew it) they were just in the back of my mind, which was comforting. That being said, I'm also losing the feeling of jealousy that I have sometimes gotten for other people's athletic accomplishments. I think these feelings will be more settled when I figure out what I'm doing after graduation (which will hopefully be soon). Neely's race really psyched me up, too.

I need to set a spring racing schedule soon that will be fun and give me something to focus on. For the next week I think I am going to get mileage back up and do a long workout. I tend to enjoy competing more the more often I do it.

Also, my knee problem seems to be better, so I should be able to build back to some real training during the next two weeks.

Biking the Austin Marathon (Day Off)

I had a great morning biking all around the Austin Marathon (15-20 miles) watching Neely, Brian and John Welsh run. Neely ran an inspired race, starting off fairly conservatively and then ratcheting it down and picking people off in the second half of the race to finish 6th in 2:24, including one very quick pit stop.


Neely running through Hyde Park with under 5 miles to go

Brian's race may have been more unbelievable, however, as his training pretty much consisted of hanging out, complaining about work, and two long runs. He managed to run (banditing) 2:46 (is that right Brian?).


Hanley and John Welsh on the Congress Ave. bridge

I'm not sure when it would make sense, but I actually want to run a marathon now.

USA Cross Country Championships

Time: 80:00
Distance: 13 mi.



Well, given that I really didn't know what to expect, I am happy enough. The race itself was a good experience-the loops were definitely more fun than tedious. I wasn't as aggressive as I would've liked in the last 2 laps, but I was fighting off a side stich most of the race (I definitely wasn't hydrated enough). I don't know many of the splits, but I think we were through the first 2k under 6:10, which was about the pace that I thought I might be able to run... that was definitely aggressive, even though we were out the back. I tried to hang with Joe after that but had a hard time. I lost to a guy with grey hair in a Columbia jersey. My total time for 12k was 38:29, which breaks down to 3:12.5/k and 5:08/mi. For more, see full results at USATF.org.

I doubt Tarpy or Gaudette were particularly happy with their races. The Brown guys were up at Dartmouth. And the Texas guys have had a great weekend at the Tyson Invitational, with Jake and Kyle running 4:00, Jacob running 1:47 and the DMR breaking the NCAA (and world) record, running 9:25.

We got in an early shakeout in the morning, as well, down to the water in La Jolla where we got a peak at the seals.


The La Jolla seals

I'm taking a late flight through Las Vegas back to Austin to see Neely and Brian's friend John Welsh (and maybe Brian?) run the Austin Marathon.

Photo courtesy of Madeline

Mission Bay Park

Time: 40:00
Distance: 5.5 mi.

Easy run on the course at Mission Bay Park with Joe, Tarpy and Nick Weidman. The first kilometer of the loop is totally flat, but a little wind-ey and narrow. The second kilometer has five "hills" which are more like bumps.

Body is a little stiff, but the flight wasn't too bad and I was able to get a ride to the hotel with Joe's parents, which was really nice.

USA XC Preview

Tomorrow morning I'm taking off for the USA Cross Country Championships in San Diego. I think my goals for this race are pretty simple: run hard and really compete in the last 1/3 of the race. Looking at the entrants there are a bunch of guys that it would be nice to beat... but who knows how it will go.

I don't have a great idea what to expect time or place-wise, but my traning has gone fairly well and my fitness (based largely on milage) is good. My long run two weeks ago was 100 steady minutes really dropping down the pace in the last 5 miles to mid-5:30s and I felt comfortable doing it. I also felt very strong and comfortable on a tempo run with the boys a few days before that where we averaged mid-4:50s. Even Tuesday's 1k repeats felt easier than I expected after some off days dealing with the tendonitis in my right knee.


The course map laid over satellite view

The course consists of a simple 2k loop that appears to be just in an open field. Of all the many cross country races I've run I've never been on a looped course, which will add to the experience...

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.