Dasha Runs Austin

Austin seems to have forgotten that today is February 1st.  Ran around 9AM and it was hot and humid - about 72F when I finished.  

Did 10 miles on the trail. The legs seem to be coming around. Hopefully they will be ready for long run this weekend! My schedule has 18, but I think I will stick to 16 to make sure I actually recover.

Did some hot yoga after the run, and needed a nice can of coconut water and salt pills after that :) 

By personality I am a pusher.  I push myself harder than anyone else ever could.  Sooo when my body/brain says you got to take it easy I listen.  (this does not happen very often :)  )

There was a lot of confusion today on what the group was supposed to do, and I think we still got it wrong.  Options where a progressive-tempo run, 6x1000 at 10K pace or 8x1000 (with 400m recovery) at HMGP.  

I decided to do 9x1000 (with 400m recovery) at something between MGP and HMGP.  I just couldn't get my head around running fast today. Long, okay.

2.6 mile warm up

1. 4:50 (7:44 pace)

2. 4:51 (7:45 pace)

3. 4:51 (7:45 pace)

4. 5:01 (8:01 pace)

5. 4:59 (7:58 pace)

6. 4:56 (7:53 pace)

7. 4:35 (7:24 pace)

8. 4:47 (7:39 pace)

9. 4:46 (7:37 pace)

3000m of active recovery between intervals - 1.9 miles 

2.7 mile cool down 

Total of almost 13 miles, didn't realize this until now when I added everything up.  Turned into a pretty good interval workout.

Finally a rest day since the half marathon!  I am taking this day to mentally prepare for the hill-torture that we have to put ourselves through tomorrow. 

Did some Core Yoga instead. 

 As Kanye says:

"Work it, make it, do it, makes us

Harder, better, faster, stronger

Now that that don't kill me

Can only make me stronger" 

He better be right - otherwise, I don't know what the purpose of this morning was! 

This was a hilly beast of a run.  I dropped the final part of it to "take it easy" but instead ended up running up Congress. At least I got the downhill finish.   

Felt pretty good most of the way but my hammies started to give out at mile 15 on the wet trail.  Felt better once I got back on the road.   

The splits are pretty consistent and I didn't crash at the end, so I think thats a win for this Saturday morning.   And I got in another 68 miles in this week. So I'll take it!

Splits: 9:40, 9:00, 8:52, 8:44, 8:48, 8:31, 9:05 (Mt. B), 8:43, 8:32, 8:34, 8:35, 8:39, 8:24, 8:42, 8:48, 8:45, 8:41, 8:36 - Avg. Pace 8:46 

8 recovery miles on the trail this morning. 45F and raining, not so fun.

Pretty tired but oddly not very store from hill-torture.

10 mile recovery run.  Went to the 7:30 "friendly" gazelles today since this is my last week of fun-employment. Had a nice 7 mile recovery run with them, then went back out for an additional 3 miles. Average Pace - 8:55.  

I was so hungry this morning that before getting out of the door I had to eat a bowl of low fat coffee ice cream!! I think that's a new rock bottom for a running addict.  

#1 - 2Ks at Zilker park this morning.  This is actually my favorite "speed" workout, the longer the repeat the better I tend to do.

Felt pretty good today - a bit tired on the 5th one, but thats expected.  I think that ice cream yesterday made everything better.

Warmup: 1.45 miles

1. 8:42 (6:57 pace)

2. 8:32 (6:49 pace)

3. 8:24 (6:43 pace)

4. 8:26 (6:44 pace)

5. 8:34 (6:51 pace)

Cool down: 1.35 miles at 8:19 pace  

I am going to try adding in a double today. Will go and do 4 miles or so in the afternoon. 

#2 - Swam 1 mile at Pure Quarry pool 

#3 - Did my first double in a very long time.  Ran 4.25 miles on the trail around 3PM. Pace was pretty good - 9:00 average but I felt pretty tired.  I think this is something my body needs to get used to again.  Or maybe it was just the mile in the pool!

Met a friend for a pilates class after to get some core in.   

Cold morning!  Had some oatmeal and a latte this morning waiting for it to warm up. No such luck.

Had a pretty efficient run this morning.  The place where we park for our group has a car wash service that does your car while you run. Had them scrub the car down while I did an 8 mile recovery run.

Thinking of doing a 10 mile run tomorrow with 8 miles at MGP.  Will see how I feel about that in the morning.  

Evening: Hot Vinyasa - 75 minutes at Bfree Yoga

The group was doing a 1 min on 1 min off fartlek which I did not feel like doing.  Decided to go for a little pace run instead.  I think I pulled something in my leg the other day, which made for a miserable pace run but I got through it.  

Ran on the trail, a couple miles on Lake Austin Blvd, back to the trail and finished at RunTex.

Splits: 9:22, 8:49 - 7 MGP Miles: 8:07, 7:37, 7:57, 7:53, 8:05, 7:59, 8:02 - Average for the total run (incl. warm up) was 8:13

Had to skip long run today and rest my legs.  Hammie is still pretty sore and walking with a bit of sad limp. I don't do well in the cold, so if you are going to miss a workout today was a good one to miss!  

Met the group for breakfast after - which is my favorite part anyways.  My friend Craig put the idea of doing Cozumel Ironman 2013 into my head.  A couple of my friends are thinking of doing it...so I think I am in.  Oh my.  

Yoga before work.  

I have been letting my hamstring rest up, and it seems to be responding pretty well.  Have had ART on it 3 times now, and have been doing my triggerpoint.  Not as much as I probably should.

I think I may try and go for an easy run on the trail tomorrow if it feels the same or better tomorrow AM.

1. Yoga at Lunch.

2. Swam 1 mile at Pure Quarry Lake after work.

Feeling better.  I think another day or two and I should be mostly there.  Feel about 90% better than I did last Thursday.  

My sports doc wanted me to try and run a mile today...so of course I went over a bit and did about 1.5 miles.

Leg felt tight but no sharp pain - so I will take that.

Going to try and run 2-3 miles on Wednesday morning, probably on the trail.

Tomorrow morning it's of to swim 1 mile at the pool..which unfortunately takes so much longer than running 1 mile. 

Was so nervous to go try a "real" run yesterday...  Met my friend Ken for an easy 4 miles around the trail.  Felt pretty good! No sharp pain around where the hamstring probably tore, just general soreness around most of the leg/hip. Pace was actually fine, around 8:30 average. I was so chatty because I've been kinda missing out on my social life with this whole injury thing!!

Saw my doc this morning, and based on that update he cleared me to run distance! No speed work for 2 weeks, but I can run however much I feel comfortable on the trail.  He said that the slower running will not reinjure it, and that I should just continue to stretch the psoas and quads.  No doc appt until a week from now! Yay!

Will rest it today (Thursday) and hope to try another 4-5 miles tomorrow morning.

Mile swim...really loving all of the swimming in the morning.

On Monday, I am actually starting a swim clinic with a local group called T3 to get my stroke more efficient.  Pretty excited about it..first step to the tri world I guess. :)