TEXAS Paul - Out to Pasture - Healing

Ran at Williamson County Park.  Did 1 mile warm-up, then 5 straight tempo miles, then 1 mile cool-down.  Tam ran with me on several of the tempo miles, and took a break for a lap or so and then would rejoin me.  My target was to run at 8 minute pace or less and just keep running steady without any stop breaks.  The times were 7:58; 7:58; 7:53; 7:56; 7:43.  I like these tempo runs because I can feel the improvement in conditioning after each run. 

This Friday I'm doing Hill of Life loops as part of my Pikes Peak Marathon training.  No weekend run, due to mother-in-law visit and commitments, which is why I'm running Friday evening. 

Next week should be interesting, as I do a week of detoxification diet.  It will be fun to see how the strict diet affects my running energy. 

Ran Hill of Life with Daniel F.  This was the first HOL workout since Pikes Peak last August.  I did 4 loops.  A great workout.  Sweating like a pig.  We also went down to the Barton Springs and watched the river flow, impressive. 

The Hill of Life is 1/2 mile long, steep, rocky, dangerous to the ankles and full of rocks to trip on.  You have to fully focus on every step so you don't face plant.  Daniel did turn his ankle once on the first descent.  I tripped once on the 2nd ascent.  So one loop of the HOL gives you a 1 mile run.  I need to get to the HOL at least once a week and extend the workout until I work up to 18 to 20 loops.  This is a great conditioning trail for Pikes Peak Marathon training. 

Ran over at Florence HS track.  A warm humid morning in Texas with a little wind blowing.  I thought of Kory running in 50 mph gusts as he reported in his blog this week.  After a 1 mile warm-up, I did the leg stretching workout that Jill O'Neal taught me when I was recovering from my shin splints during the weeks prior to Boston.  Then I did a 6 mile tempo run with continuous miles with the target to stay under an 8 minute pace.  The miles went at 7:58;  7:52;  7:56;  7:55; 7:51; 7:40. 

Then I did a 1 mile cool down jog, and then I went over on the stadium steps and did the calf muscle workout that Jill said she does after every run to help prevent shin splints and leg injuries.  I took turns with each leg, standing on one foot half way on the step and then lower yourself and raise yourself repeatedly until the calf muscle begins to burn real good.  Then traded off legs and did repeats 3 times with each leg.  During these exercises it is okay to balance yourself by holding on to the hand rail of the steps.  After this exercise at the end of the run the legs really felt great, like they had completed a nice workout. 

The leg stretching exercise that Jill taught me to do before the run, to prevent shin splints, is to turn the toes out and walk like a duck for 20 meters.  Then turn the toes inward and walk like a duck for 20 meters.  Then put your weight on the outside of the feet and walk 20 meters.  Then put your weight on the inside of your feet and walk 20 meters.  Then balance on your heels and walk 20 meters.  Then get up on your toes and walk 20 meters backwards. 

This was probably the best workout I have had in the past 6 months.  My goal is to increase the length of the continuous tempo run by 1 mile.  I did 2 miles on Wed a week ago, then 3 miles on Friday a week ago, then 4 miles on last Monday, then 5 miles on Wednesday, and now 6 miles on Saturday morning. 

Next Monday I am going to start a 5 day detox diet eating only fruits and vegetables.  No meat, no bread, no sugar.  Our admin at work, Mary Lou, did this a little over a month ago.  She lost 5 lbs that week.  She said the first day was the hardest, and the 2nd day was the 2nd hardest day.  I don't know how the detox experience will affect my running energy and resources.  We will see.  Should be a fun week.

Ran roads in Austin with Karen F.  A very fun run.  Temps about 80 degrees.  High humidity.  Just a really enjoyable run. 

Ran at Williamson County Park track.  Hot and humid day.  Got there about 4:45 PM and got my warm-up done and then did 5 consecutive miles averaging 7:54 per mile.  Hot and sweating.  The 5th mile was a struggle but it sure felt good to do all 5 consecutively.  After my run I did the duck-walk exercises that Jill taught me.  Then I did the calf muscle exercises on the steps of the stadium seating.  Joe joined me for the calf exercises.  Joe said a great running movie to see is titled:  Saint Ralph. When Tam showed up I did a cool down mile with him.    

I'm in the middle of the detox diet week.  I wondered how the detox diet might affect energy levels, but I don't think it was a big deal. 

Tam, Joe, Donnie, and a few of the bunch showed up after I got through my tempo run.  I did the warm-up drills with them. 

Also, I finished reading the book "Ultra Marathon Man" on Tuesday evening.  What a great book.  Loaded with inspirational stuff that puts everything we do in our running in a new perspective.   

Ran Townlake 10 mile loop with Karen F & Karen H.  A great run. 

Very hot and humid in Texas.  Ran at McNeil HS.  Did a tempo run.  Ran 4 miles continuous and was hot and sweating.  Stopped and did the drills with Donnie's group.  Then ran 1 more mile at 8:00 pace.  I called this a heat acclimation night.

A warm night in Texas but cooler than last Monday which was in the 90's.  This evening it was in the 80's.  At Florence HS I did a warm-up mile, then 7 consecutive miles at a 8:01 average pace.  It felt great to get in a reasonable distance run with consecutive miles.  During the 2nd, 3rd, and part of the 4th mile a young guy, about 30 years old, joined me and we ran together.  After he left I quit looking at my watch and just ran how I felt and it was amazing how consistent the pace kept going.  The best run I have had since Boston.

This weekend is the Muddy Buddy team race.  Karen F. and I have to defend our Masters title.

Cool refreshing early morning in Austin, TX.  Temp in the 60's, light breeze.  Did a 5:30 AM 10 mile run around the streets and Townlake trail with Karen F.  A great run.  We ran this morning because our next run will be the Muddy Buddy team race on Sunday morning. 

Teamed up with Karen F. and did the Muddy Buddy run, bike, obstacles, and mud pit race today.  We were the 2 time defending Masters championship team for the Austin, TX Muddy Buddy.  Karen took a devestating spill on her bike during the 3rd leg of the race causing multiple contusions on her right arm and right leg.  The chain came off the bike and wouldn't go back on without a fight.  Finally she got going but after this 2 or 3 minute disaster it put is in an uphill battle for a podium position. 

We ended up taking 3rd place this year, 1 minute 7 seconds behind the winning team, two brothers with impressive credentials.  One of them can run a 5 minute mile and run his marathon at a 7:15 pace.  His brother just finished an ironman race in Minnesota last year.  We talked with these guys just before the start of the race and we knew we had serious competition.  Its really too bad that Karen had the bike accident, because otherwise we were on pace to beat those guys to the finish line.  Last year I had the bike accident and had the contusions on my right leg, and then later in the race the chain came off for me.  It was Karen's turn this year. 

Andy and Shay did their first Muddy Buddy this year and loved the race.  We also saw Karen H and Carey.  They cheered us through the mud pit.  They are preparing for their Ironman race in June up in Idaho and were doing a 100 mile bike ride today, so they rode out to the Muddy Buddy to see us, a 40 mile ride, and then they headed out for the next 60 miles of their bike ride.  Crazy ladies.  

Anyway, we had a great race and will be back again next year.

Ran at McNeil HS track with Donnie's bunch.  Did 2 miles warmup before the run and 1 mile after the run.  Did the warm-up drills, then Donnie had us do 200M with 50M recovery.  We did this 10 times.  A great workout.  Ran at 6 minute pace, felt great.  Tam ran with me on all 10 repeats.   Then got in a mile cool down, and then we did birthday celebration for 3 of us, me, Andy, and Karey.  A fun night.  Joe prepared the birthday desert for us all. 

Hot night in Texas.  Ran at Florence HS.  Did 1 mile warm-up, then the duck-walk exercises.  Then ran 6 miles at a 7:54 pace average.  I had initially planned on 8 miles, but the heat got to me and I called it at 6 miles.  It was a nice run.  After the run I did 3 sets on each leg of the calf muscle stretch exercises, at 100 each set each leg. 

Hot and humid morning in Texas.  Ran 10 miles doing 1 mile repeats on the road out here in the country northwest of Austin.  The road was a 1 mile long hill that was steep for the last 1/4 mile.  Lynn parked at the bottom of the hill and had my sports drink waiting for me each time I came down the hill.  Enjoyed the run, sweat like a pig, sun burned pretty well from the waist up on this run.  Walked away from this one and felt good about it. 

Hot evening in Texas.  Went over to Florence HS track and did 5 mile repeats, averaging 7:45.  My wife and son went over and joined me at the track.  Nothing too exciting to report, but it felt good to get out.  This was my first run since turning 60 on Sunday. 

Beautiful evening in Texas.  Ran 6 miles on the hilly roads out here where we live.  Nice run.  Felt good to run two days in a row.