10/31 day whatever

I ran 5 around the trail today at about 430pm. It felt good to be out and about again with the running shoes on.
Miles for the week: 5

10/30 Day 21

Saturday long run - 1 mile.
Slept in because I knew there was an early morning tomorrow for the RFTW course set up at 4am.

Miles for week: 28.

Still slumping.

but still getting out there, if even for a mile at 945pm.

Damn blog.

10/29 Day 20

Friday is a long day.
I am in a running slump...must be those 40 mile weeks...
I did mange to eke out 1 mile.

total for week 27.

10/28 Day 19

Miles: 8
Total for week: 26

Notes: Beautiful afternoon to run. I left work a little early to get to the trail before 5pm traffic. Jorge texted as I was driving, and so we were able to run together. My original plan was 4-5 miles, but with someone else there, 8 seemed doable so we decided to run from runtex to mozarts and back along LAB.

This stretch of road/trail is heavily traveled, especially during marathon training season. In fact, my first ever run in Austin was along this stretch. I joined Julie Luft and an old Austin Fit group that included Greg Thomas for a 10-12 miler on a weekend in August. I remember my sunglasses fogging repeatedly, and running back on Exposition feeling strong. It must have been in the summer because there were pools of sweat left after stopping for water. Paul Rodriguez was the coach of that group if I remember correctly. It was that next week that I first met Rosenthal. We both showed up at the Austin High Track to do a workout at the same time, and ended up running it together. Good times.
Here is a picture of Mike. He is leading me in an old Decker challenge that we ran together back in the day. He is an incredibly talented runner and musician, and I've shared many a long discussion with him about a range of topics on the trails.
I also have included a picture of Julie, who was a great motivator and guide for me as I got more serious about running.

10/27 Day 18

miles 1
total for week 18.

Nice.

1 mile.

Actually quite hard to stop, but I need the rest day. Ran around the neighborhood and looked at Halloween deco...

10/26 Day 17

miles: 5 easyish
Total for week: 17

Notes: Ran 5 this afternoon with Jorge, easy around the lake. Good times. Nothing to report, except that I am ready for cooler weather, and am feeling the effects of this challenge mentally. Starting to wear down a little. I may run just a few for the next few days to recover.
Good news is that I ALWAYS feel better after running than before I start. So that's something.

Here is what Jorge ate before running. I'm glad he hadn't digested it too much before we ran.

I feel for whoever is near him now. Even Stella.

10/25-Day 16

Halfway there!
Day 16. Can't believe it.

Miles: 7.5 - moderate
Total for week: 12.5

Notes: Did the bolder bouldin route with two of my favorite people this morning. Scott and Liliana have been good friends for many years, and have helped and supported me through a number of moments that were less than pleasant. They are good buddies and can make a tough run easier. Our run started out easy for about 300 yards, but quickly picked up pace. I whined a little and luckily they slowed enough for me to hang on. It felt wonderful to be out so early and to run up the bouldin hill. I'm dragging now, but it was great at the time. I am posting a picture of Scott. He is an inspiration to me because he is unfailingly polite to others, even those who act like assholes (shoe lady at BS for example), he has been a 3:00 pacer for the marathon and dominant runner in his age group since I've been in town, and he supports and cares about just about everyone he runs with.

10/24 - Day 15

Mileage: 5
Total for week: 5
Easy 5 around lake this morning. Warmish out. Body was complaining but mind was excited to run. I take this as a good sign, since I felt fairly tired after yesterday's effort. I tried to run well below that place I often edge up to, where pain and suffering begin. Moderately successful. I found myself surging at times when after backing off for 400 meters or so. Body seems to be coming back, although the weight is not coming off.

I am going to turn in early so I can get rest for the firecracker tomorrow. Maybe I'll see you there? 6am at the statue at BS.

By the way, the moon is full and beautiful tonight, you should go out and take a look.

10/23 - Day 14

Goal 12
Actual 11
weekly total: 39

Notes: Early start today with Jorge and Nadine. We ran from R.Lee to Congress, up to Ben White, then down S. 1st, back to congress, then to capitol, over to lamar and back to the springs. about 11 or so. I was confident at first, but as the run progressed, I started to doubt. Can I make this? Are we running too fast? I hurt. After a few moments of reassurance I buckled down and got the work done. It wasn't pretty, but I finished. Now I am basking in the post run glow of accomplishment. A good feeling.

10/22 - Day 13

Goal?
Actual: 4 miles
Weekly total: 28.5

Notes:
Quick post tonight. I practiced being consistent this afternoon. It worked most of the time. I ran 4 and all the aches and pains from yesterday seemed minor. It was a nice little jog. I did have an article from the NY times in the back of my head though, one that described the level of suffering that elite athletes are able to handle compared to normal folks. I guess they suffer more when racing but have learned how to live with it. Not sure that's my goal but it is interesting. Here is the link:

http://well.blogs.nytimes.com/2010/10/18/pushing-past-pain-to-improve-performance/?scp=4&sq=elite%20athlete&st=cse

tomorrow I will run 12 or so to cap off the week.

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10/21 - Day 12

Goal: 5 easy
Actual: 5 inconsistent
Miles for week: 24.5

Notes:
Just like in any relationship, there comes a time in running when the first flush of excitement wears off and you are left with the daily ups and downs of a shared life together. Little things start to get on the nerves a little more. Those expensive gifts you bought aren't appreciated or used, you can't find clean socks, expectations start to build.

OK, things are starting to break down a little - Right knee, left hamstring, inside of left instep. My run in the evening was not the peaceful, relaxing, reflective time I was expecting. I started off from runtex feeling a little worn from a long day of teaching, advising, and meetings, but was looking forward to some me time on the trail.

As I ran out of the parking lot and down to the trail, I looked to my left under the 1st street bridge and saw some guy running towards me with a fairly good pace. I hate being passed on the trail. I had a decision to make - To run in the same direction as this guy (turn right and run east towards Congress Ave first), or turn west and not get caught up in a faster pace.

This is perhaps the moment for some introspection. As a previously competitive road runner in town, I had some major external validation of my worth tied up in not being passed on the trail. I
got some power and self-efficacy from running well, and my street cred was at stake anytime some fool tried to pass me. That seems to be a common theme among many who race. They don't want to be beaten. Ever.

As I have grown (both in years and experience), I recognize both the positive and negative value of this. But that doesn't mean I always choose wisely.

I turned right (Duh) and had to dramatically speed up to avoid the shame of being passed. After about 400 meters, I realized that the guy behind me had turned up the street towards Runtex, and wasn't even on the trail and that I was hammering for no reason. The footsteps I heard right behind me were actually my own.

Idiot.

At that point though, there was some other fellow up ahead with red basketball shorts who took the shortcut up the steps by the bat exhibit, rather than running up the entire trail to get onto the Congress Ave Bridge. There was NO way I was going to let him get away with that, so I continued to run fast to catch him and show him what REAL runners do...

IDIOT.

Needless to say, this run was an extremely inconsistent 5 miler.

I was not focused and I was not attentive to running my own pace, but instead was focused on everyone else. I chased down a few people, then slowed considerably after some internal dialogue, then got passed by someone else in the last 2 miles.

There is a life lesson in there somewhere no doubt.

Here I am not paying attention to that. This was from the Motive 1/2 marathon in 2004. The previous year I had done well, this year I was 3 minutes slower and was in a whole lot of pain. I hated not finishing as well, and was angry at myself for my lack of fitness and inability to handle the pressure of being the guy everyone else wanted to beat from the previous racing season.

I post this picture as a both a motivator and a warning to myself. I still haven't learned how to balance my natural competitive nature without attachment to the outcome. Any thoughts?

10/20 - Day 10

goal: 3 miles
Actual 3 miles
Mileage: 19.5

Notes: ran 3 miles tonight after a long day at work. Easy easy pace. I was tired and left hamstring was tender, but loosened up after a few minutes. This would have been a day I would have missed in the past, but I am happy I put in a few. That's it tonight.

10/19-Day 9

Dear diary, my body hurts now. Can I stop?

Goal 5
Mileage 5
Total for week: 16.5

Notes: Today, I ran 5 miles around the lake at 430pm. It was a bit of a struggle to get out there because I had not been taking care of myself as well (few hours sleep, no hydration, no lunch)...but the thought of not running and facing the wrath of you lurkers was enough to get me to the trail with my dusty running shoes.

In my first few years as a gazelle, there was this old guy with a new york accent who always ran with us...Dick Wilkowski. I called him Dicky when I saw him on the trail and he always really struck me as one of those athletes that I wanted to be like. Dick is a veteran runner who takes care of himself and trains really intelligently. He also whoops up on many many runners in town who could be his grandchildren. Dick is a class act and he just ran a 47.05 10K this weekend and told me it was one of his faster times in the last few years. I hope I have his strength, wisdom, and humor when I am his age. The last thing he said before we both headed out for our respective runs was " The older I get, the faster my times used to be".
Classic.
Dick is the guy with the white and grey shirt in the photo passing the other guy like he is standing still...

Anyway, I ran around the trail and suffered a little. Splits were 645, 748,738, 722, 709. I was breathing like an old nanny chasing a rat around the kitchen there for most of it. I remember running with DV a few years ago when we hit 720's like they were nothing.
Sigh.
All is good.

10/18 - Day 8

Goal: 7
Actual: 7.5
Week: 11.5

Notes: Got up early today to run the Firecracker at 6am. It was great to be out there again with some old school firecracker veterans. I appreciate Austin because it seems to foster such a great mix of people from all walks of life, coming together to run. I am also so happy that we have enough folks to do two different start times for this early AM run. Some need to get to work, take care of kids, etc and start at 5:30 while others have a little more flexibility to start at 6. There has been a group meeting at 530 consistently for the last 2-3 years. What a cool thing. You guys are the real deal.

Regardless of the time started, It rocks to have a 7 miler out of the way early and a good group of friends to run with. Scott Mc. ran a great IBM yesterday and was still out this morning, Liliana made an impressive appearance, and my good pacing buds Russ and Dan Hannon were there to round out the 6am edition of the run. Scott, Liliana and I dawdled in the back while Russ and Dan turned up the volume to 11 after about 5 miles. We saw a brief spurt of dust, and they were gone. Good times jumping into the springs afterwards as well. My body felt good this morning despite some soreness and creaky joints after the first weeks mileage. I am really interested to see how I manage this week and next.

Here are Russ and Dan, two guys you want to have running beside you in a marathon, especially when someone in front poops their pants at mile 16 of the marathon, and then runs in front of you for the duration. Ahh the memories. Yechhhhh.

10/17 - Day 7

Goal: 4 miles easy
Actual: 4 miles easy
Weekly mileage - 4 miles

Notes: Ran 4 today after volunteering at the Longhorn 1/2 ironman this morning.
Saw Greg Thomas looking strong on the run. It was brutally hot by 11am, and I was reminded of how crappy I felt when I did this race a few years ago. The run was humbling to say the least. I ended up walking through each and every water stop and was a mess by the finish. Greg looked very strong comparatively. Good job out there!
On Saturday, I saw my old running buddy Shannon Stokes, with her son Desmond, and Teek the dog.
There was a moment in the past when Shannon and I ran frequently together, and I hold fond memories of our early morning training runs throughout town. We both got derailed from running for different reasons, and it was really great to see her out there on Saturday. I think we may have the same feelings about our return to the path, I know for me, it has been a test of maturity to ask for support and not to feel uncomfortable or embarrassed about being less than my best as a runner. I am constantly battling the "you used to be able to run X miles at Y pace, and now look at you, you poor sorry SOB" and "I can't run with the group again until I am in shape" etc, but my mantra, as you poor readers know, is to say screw all that. It didn't help in the past, so I'm just going to be open about my insecurities and deal with them out there. The cool thing is that no body really seems to give a rats ass about how fast I'm running, they just seem pleased that I am back out there. Amazing. Who would have thought?
Greg and Shannon made the big time with their photos up top.

10/16 - day 6

Goal: 10 miles easy
Actual: 10 miles easy (8:30-9 min/mile pace)
Total mileage week 1- 35 miles

Notes:

Long run this morning - well, long for me. I started at 7 from Robert E Lee and ran out expo to meet Lili and Nadine. Nadine was running 22 in preparation for the NY marathon, Lili was doing 16 and Jorge was going to meet us on the way back in to help Nadine finish up. On the run out, I started to remember what it was like to run in the dark on the trail, dodging other runners, tripping on stuff etc. The run itself was fairly inconsequential. I didn't really feel bad at all, but of course an 8:30-9 min pace is not that stressful. It was really fun connecting with some Gazelles on the way back in at the water stop and seeing Patrick Guy and Brenna at the farmers market.
I'll post some stories about those two later.

10/15 Day 5

Goal: 4 miles easy
Actual: 4 miles easy, TLT / 5 strides at shores.
Weekly Mileage: 25

Notes: Short post today, in the middle of lots of work. I ran 4 this morning around the lake - pace was easy - 8:13 / 7:58 / 7:54 / 8:46 after Jorge asked me last night if I had ever run any distance at 8:30's or above. I was not able to answer him, other than to remind him of all the times I had to run slow because his ass was dragging... I tried to keep the pace above 8's and my average was, so I feel good about that.

Anyway, the weather has been beautiful for a return to running, The temps were in the upper 50's and sunny. Amazing. I watched two swans fly by, saw a couple geese, and a number of mom's, pro triathletes and aged people wandering on the trail. Body feels OK surprisingly. I expect to start the second phase of this training next week, when the body starts to complain more, and my energy levels drag. But for now, I feel awesome out there, and am excited to
get back in some sort of shape.

I was thinking about my old blog (I posted a link to it on the menu), and got caught up reading the old posts. I can still remember almost every one of those workouts. Weird how writing about these things really helps cement the memory.

As I start back, I am constantly monitoring my mental state and physical being, trying to determine what is and isn't hurting. As I read the old posts, it seems that I had good and bad days then as I do now. My perception of myself back then was that I was a bad ass runner, who ran 20 each Saturday etc, but I notice that I frequently ran 12-15 miles and didn't seem to feel too bad about that. I guess I don't need to try to meet some weird standard of being a bad ass runner, since I never really was one. On another note, it does look like gazelles workouts will become important again, since those have been off the menu for a long long time.
To begin, I am going to start the 6am firecracker run again for friendship and one decent workout a week.

Finally, last night, I went out for a few with my lady friends, Rich, Erine, and Jorge. These 3 have been stalwart friends and great running buddies for me. Many a firecracker run in their company. Here are Rich and Erine...and one more of Jorge - He complained about the ponytail shot so I found one of him looking really strong in a 5K. Thumbs Up man! Looking strong my friend, a little green around the gills...but still. Don't give up.

(Actually this picture was taken at the end of a 10/20 mile race that runtex put on up in Georgetown a few years back. It was frigid and the wind was howling. Miserable. Jorge's face appears frozen in a grimace of disbelief).

10/14 day 4

Goal: 5 miles easy
Actual: 7 miles moderate
Weekly mileage 21

Notes: It was another beautiful day on the lake today, and I couldn't resist a little longer run. I started stiff and slow as usual for the first mile, but then loosened up a little over on riverside by the apartments and jo's crab shack.

Back in 03- I traveled to Austin to run my first marathon with Julie Luft and check out UT as a grad school choice. Julie and I were friends from the University of Arizona, where I did my masters work in her program, and she had invited me to TX to see about doing a PhD here. I remember driving the old marathon course, and turning off lake shore onto riverside for the final stretch (I think it was mile 24 or so) and seeing that little rise to get over 35 and up the hill by the dog park. It didn't look so bad. All I can say is it sucked during the marathon in 03. And I remember walking up part of it when I bonked in 04, and helping Paul Pugh run over it when he was racing in 05. Little hills can be deceptive in races, especially that late in a marathon.

Today, I bounded up the little hill, consciously running from my quads and glutes rather than my calves and hamstrings...I was feeling good. There were some nagging thoughts about pushing it too hard to fast, and backing off on the miles, and be careful be careful, but as I have said that talk hasn't been working all so well. I just kept going and monitored my body to try to stay consistently uncomfortable without redlining. I wasn't racing like yesterday, just cruising a little harder than an easy run.

At mile 5 under congress bridge, I started timing my miles. splits were: 7:45, 7:48, 7:45, 7:18 and 7:00. I ran along, listening to music in my ipod and trying to breathe evenly. At the rock , I drank a bunch of water and suddenly realized that I was chafing! To most, a chafe is a bad thing, but to me, it was fantastic. It means that I am a runner, I chafe, look at me, I run. I am a runner. (a nudge to What About Bob - I sail! I'm a sailor!)

On the last two miles I set my sights on a few runners ahead and reeled them in slowly. I saw Dan Carroll (great guy who does race production for Jack and Adams) and told him I was volunteering for the Austin 70.3 this weekend, and then saw my good Chilean brother Jorge, rolling along like a drunken sailor.

The first time I met Jorge I was prepared to hate him. He smiled too much, and had that damn curly hair. Plus he looked fast, and I distrusted Gilbert's opinion that "He a good guy man, he help me out. He a famous guy in town" However, after talking to Jorge, and actually running with him, I soon realized that he was one of those rare beings that make lots of really hard things look effortless. Here is a man who ran 34 miles on town lake, using the 4 mile loop. Here is a guy who creates amazing videos and hosts celebrity parties. A man who plays tennis with Rick Linkletter. Jorge is also a good f'ing runner and he's got your back if in a tight spot (Just don't cross him). Anyway.

I owe a lot of my best long run memories to Jorge, because we would just make stuff up to keep things interesting. We started doing stone soup runs, where we'd take turns leading the run and would have no idea where we were going to end up, and other crazy shit. Chasing deer, dogs, possum, other runners, challenging drivers to fights when they drove too fast and close to the group, just crazy stuff, like making up stupid names for routes, picking the gnarliest hills to run up as a goof, trash talking the whole time...I can't wait to feel confident running 18 miles with that curly haired nutsack again.

I found a couple of pictures of Jorge that fascinate me. First, he has a really buff guy trailing him in one race, then he appears to have a pony tail in another race. I learn more and more about him each day.

10/13 Day 3

Goal: 5
Actual: 5
total for week: 14

Notes:
I'm in the "I've got a new girlfriend" part of getting back into running. I know this because I've been in this type of relationship many times before - the buying of expensive gifts, the giddy feeling of seeing the trail, the expectation of a great time out, and the way the light shimmers on the lake...etc. I went out yesterday morning and bought a case of clif bars, a case of those little packets of powdered vitamins and trace minerals that you add to water to be healthy, and a big bottle of strawberry and kiwi car-Boom gel. It was quite a morning. I also consciously drank water at work - 2 liters of water.

All for a 5-mile run in the afternoon.

I left work and headed down to the lake at 5 or so, and of course forgot to bring socks, so had to snake a pair from the cage inside the annex (I did pay Leslie for them when she showed up for the core workout - thanks to Richard and Floyd keeping my check). Anyway, I had some goo, a clif bar and was really ready to go. I even wore my watch.

God my legs were tight. I felt like I was running on two wooden poles for the first 1/2 mile. As I labored up the trail to cross the congress bridge, I started having some "you suck" thoughts, and they came on pretty strong there for a while.

When I started running as an adult, 10 years ago, it was simple. I put on sneakers, and ran as fast as I could for about 3 miles. I did this every other day and recorded the time. Then I ran a 5k and came in 3rd for my age group. Wow! I'm good at this I thought. As I progressed , I read all the books, got obsessive about training and racing and did quite well, but I lost that sense of freedom. Suddenly, I was worried if I ran a workout too fast, or if I didn't pace myself well during a long run. Running became a series of rules.

Yesterday, when I was having those negative thoughts, it dawned on me that I didn't really have anything to lose by pushing a little. So I decided to have an impromtu race with everyone else on the trail as a F/U to the rules of recovery (go slow for 4 weeks, progress in babystep increments and don't push). Hell with that. To run fast, the body has to train fast, and I needed some body memory of pain and suffering. So I picked it up once off the bridge and on the north side of the trail. My first recorded mile was 7:24 and I felt like I was running 5:30's, Second was 7:20, third-7:18 and last was 7:08. As I ran, I began to adjust to the discomfort and although I was sucking wind, I didn't stop or slow down. And I beat every punk wannabe in basketball shorts who was in sight. Yes!

I also did 4 strides and stretched for a few minutes. I am working on the peripheral aspects of running, nutrition, strides, stretching, hydration. These were all such a part of my routine in the past, but I lost track of them.

Yesterday was a good day. I learned that I don't have to always follow the rules, and that I should run how I feel. I am more fit than expected, and will decide how hard and what type of workout to run when I strap on the shoes. It is good to have a beginners mind again - Keep it simple, challenge the conventions, enjoy your friends and the successes of each run.

Richard Mendez was leading the core workout last night. Richard was the guy I read about on the runtex website when I lived in Tucson and knew I was moving to town. I researched all the top runners and was gunning for them all (Yes this was obsessive behavior) when I came to Austin. I remember meeting him and hoping he'd be a dick so I could really get psyched to race him. I was really disappointed.
He is a really positive, warm human being who is really committed to helping others run well. I admire him immensely for that and am happy to consider him a friend and one of the people who pushed me when I first joined the Gazelles in 2003. There is a picure of us at the start of an old decker challenge. I'm the buff one.

10/12/10 Day 2

Workout goal : 5 miles TLT easy
actual mileage: 5 miles easy at times.

Today, I left work a little early to get a run in before rush hour on both the trail and the roads home. I was feeling a little excited to get out there again, and I hatched the idea for this blog while running. Its a bit of a risk, sharing this bit of me with you, because it's some of that armor that is a part of who I am. But hell, it hasn't been working so well for the running anyway, so maybe it's time to try a new tactic. Anyway, I parked, changed in Runtex - that is one sad sad store presently. very lonely in there. It looks like a foreclosed house. Well, I hope it doesn't go away because it has been such a central part of my running life here in Austin. Lots of good memories there.
Anyway. I digress.
Started slow, and ran the 5 mile loop easy. Resisted the urge to pass people (most of the time) and was astounded at how hard I was working to maintain an easy gait and breathing rhythm.
I practiced saying some nice stuff to myself and even tried smiling. that was hard, but I saw another lady running along and smiling like she was really enjoying it, and I figured she might be on to something. Not sure it will work for me, my face started to get tight...pretty funny actually. I saw two more of my favorite people this evening. These guys were a central part of why T/Th evening workouts were so legendary in the past for me. Duane and Rudy always kept it real, and I really miss their camraderie. They are shit talkers, but in a good way.
There they are above, sporting their matching RATT shirts...looking good fellas.
Anyway, I ran the 5 and then dried off and drove home. It felt good to run into my friends like that today. Maybe I'll see you tomorrow.
Back to watching the Chilean rescue. Crazy.

10/11/10 - Day 1

Day 1

I am 161 pounds (about ten more than any time in the past) and am sorely out of shape. I haven't run consistently in a few years and I want to feel good about completing a 20 miler again, and hope to run a few more marathons with some dignity. This blog will serve as a way to process the process of pulling my sorry ass back together as a runner, and losing some weight, getting fit, and feeling healthy again. I ask anyone who I send this to to please serve as an accountability factor to provide support, call me out, and generally engage in this process with me.

Goal: 5 miles , easy pace, no pressure
Workout: started out running towards congress from Aud Shores, but ran into an old running friend Brian from the Gazelles. Brian and I used to train really well together, and had a goal of running sub - 17. Brian finally ran it in 07 at the bun run (16:56) and I came close in 04 (17:00) at the Ash Dash. He was wearing those vibram feet and has been dealing with long term injury for the last few years. That's Brian on the right. He is a really positive guy and a great inspiration. I was glad I ran into him.

I walked with him for about 400 meters and caught up on life, and then started running. It was a great day, but I didn't feel so great at first. Legs very tight, dehydrated etc. I never felt comfortable and cut the run short at 4miles. I then did 3 strides and stretched for a few minutes at the park, enjoying the dogs running, and the beautiful weather. People in my condition (aging, out of shape after being in really good shape, and stressed out at work) tend to put themselves down a lot when not performing at the same levels as the past. I started to get discouraged yesterday, but came to the realization that I had been getting discouraged for a number of years now, and it didn't seem to be helping. So I am trying this thing called Positive feedback, where you think nice things rather than shitty ones. I practiced saying some nice things to myself like
"great that you are out here, good work, 4 miles is better than no miles" and it seemed to get me into a better space. I will keep trying it since telling myself that I suck is getting old.

I also ran into three other of my favorite people at the Gazelles core workout. I saw Floyd, Liliana and Erin there. It took a bit of effort to go in and say hello, because I was still trying to think good things about my workout, but they are all so great and supportive that I am really glad I did.
They are up there with Brian.
Floyd is clowning around with another friend, Fred, at an old IBM 10K race...

Lesson: Friends are important.

4 miles around the lake. No watch. But guessing about an 8:30 -9 pace.