Dasha Runs Austin

I ran the 3M Half Marathon this morning.  The weather was great, 30s F, no wind.  I actually kept my long sleep and headband on the whole time.  However, we got to the start almost an hour early which was a mistake.  I almost froze to death.  Where did my Russian genes go?

The race is in Austin, TX - goes point to point with a net down hill.  However, looking at my Garmin elevation, there is still a lot of rolling hills that come into play through out the course.  

I felt pretty good this morning, so I decided to just go by feel and settle into a pace that felt pretty comfortable.  I did a good job carb loading yesterday - had about 450g of carbs and had 2 bars this morning (1 of them 2 hours before the start, and another one right before = total 56g of carbs). Two salt pills before the start, none during.  During the race I had two Carb-Booms! at miles 4 and 8.5.  I tried a new flavor, raspberry, yuck! Switching back to Peach-Banana... I have really learned the last year that nutrition is key

The race was pretty comfortable for the most part. I ran by myself with my iPod and had a good time. :) I saw a lot of people on the course that I train with, which made me pretty happy. Saw my buddy Randy at mile 7 and realized how lucky I am to have become a pretty strong runner this past year, while meeting such great people and having so much FUN!! 

If you look at my splits they are consistent, in true Dasha style.  Except for mile 10, ugh, so embarrassing!  This was the mile crossing town that has a good amount of hills in it and at 8AM this morning had us running right into the sun!!  I slowed down a lot more than I wanted to, but quickly got right back on pace.  Also - the ending was a bit rough physically and mentally.  It was uphill and the finish was in sight, but looked so far away!

Finished, went right to the Rogue tent to see Dr. Z and got some recovery ART.  He said my leg was fine and just needed a beer and a nap :)  He told me to take 2 days off, lets see how that goes....

Splits: (1) 7:36, (2) 7:20, (3) 7:23, (4) 7:21, (5) 7:29, (6) 7:31, (7) 7:26, (8) 7:20, (9) 7:33, (10) 7:52, (11) 7:23, (12) 7:22, (13) 7:18 (.1) 7:33 = Average Pace 7:31, 1:38:31

Power Yoga earlier in the day.

Met Ken and Craig for an easy 6 miles around the lake that ended up being in pouring rain.  

Legs felt pretty good.   

7 Miles on the trail with Bonnie this morning.  The group did 40 minutes running followed by 20 minutes core.  We hid from the pack and kept going around the lake :)  of course we got in trouble when we got back!  Avg pace of 9:00, legs still tired.  

Going to do some core on the floor and swim some laps tonight.  

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