Fall Training Segment - Week Six

August 21 - August 27

Sunday - Long Run
15 miles easy w/ Joe and Jose. Started at Memorial Park and ran all over Houston. Nice and relaxed. Averaged 7 min pace.

Monday - Easy Run w/ strides
46:30 which was probably 6.5 miles or so. Calling it seven with strides. Ran the first loop with Raymond which was great as I was feeling a bit beat up. Not a bad run, but nothing to really blog about.

Tuesday - Fartlek - 12 x 1' fast, 2' easy
Did 2.3 miles for a warm up (two loops of the picnic loop) before changing into my flats. Did 12 x 1' fast with 2' easy. Came through the 5 mile marker in 29:50. Felt okay on the pick ups, and am glad to have been sub 6 through 5 miles because I was jogging the recoveries. Stopped after 12 as I began to get a blister on my big toe. Just wanted to be sure not to screw things up before this weekends race. 9 miles total with cool down.

Wednesday - Medium Long Run
10 miles easy. Ran with Rachel for the first 9 miles and averaged 7:22 pace then added on a mile. We were definitely rolling after the first 5 miles. Felt good and natural.

Thursday - Easy Run
45 minutes easy from the apartment this morning. Got sprinkled on a bit as it stormed last night. Good run. Long day ahead of me now.

Friday - Pre Race Day w/ strides
30 minutes very easy from the apartment. Not a fan of running from the apartment but it allows me to sleep at least an extra 30 minutes and on a day like today an extra hour. The run felt good. Did 6 x strides and increased my pace as they progressed in number.

Saturday - Race Day
2 miles warm up + 3 miles hard (15:38ish) + 3 miles warm down.

Fall Training Segment - Week Five

August 14 - August 20

Sunday - Easy Day
7 miles AM + 4 miles PM
7 miles very easy with Rachel. Ended up being a great run. Ran about 51 minutes for the total distance and started very easy. But a good relaxed run the day after a very long day.

Monday - Recovery
Moved into our new apartment yesterday and think I strained my IT Bands or something with all of the up and down stairs with full loads. Not very happy about this, but not worth risking being out for several weeks for an easy run.

Tuesday - Workout
6 miles steady state
2 miles warm up + 6 miles in 6:00, 5:49, 5:39, 5:40, 5:39, 5:39 + 1 mile warm down. Not bad at all. Glad I got this in.

Wednesday - Easy Day
10 miles easy
Ran 8 miles with Rachel and then added on two more. 10 miles total. Nice and relaxed.

Thursday - Easy Day w/ strides
7 miles + 6 x 100m strides
46:22 for at least 7 miles, if not more. Ran 6 x strides afterward. Decent run. Ran a new path for half of the run before doing a loop to make the 7 miles total. As you can tell I'm not running doubles this week as it's a down week for me.

Friday - Workout
4 miles tempo
2 miles warm up + 4 miles hill tempo (21:57) + 2 miles warm down. Was going to run just a 4 mile tempo this morning but with an upset stomach opted for the treadmill. Our apartment complex treadmill only runs at 5:25 pace at the fastest, so I just jacked up the incline and made it a hill tempo at 5:25ish pace. 8 miles on the morning.

Saturday - Easy Day
7 miles AM
8 miles with Joe and a few of his friends. Ran 2 miles very easy as warm up before running 5 miles progressive - 6:15, 6:13, 6:00, 5:40, 5:26; plus an easy mile for warm down. Not bad, didn't want to run that fast, but just tried to help those guys out. Fun to actually run with a group again.

Total Miles: Weak

Fall Training Segment - Week Four

August 7 - August 13

Sunday - Workout
4 miles tempo
I decided a few days ago that there was no point to do a 9 mile progressive run when I haven't been able to run 9 miles easy yet. So I adjusted the workout. I wanted a faster tempo, but didn't want to go as far as five or six miles. I ended up running 2 miles as warm up and then ran 4 miles tempo. My total time was 21:01 which is about 5:15 pace. Was a great run. Very warm out (I won't call it hot) and very humid, but nonetheless a good effort. Glad to get it in. Will do a shakeout this afternoon before doing my strength routine. Ran an easy 3 miles this afternoon and did my strength work. I originally had 9 miles scheduled this morning but with a few mishaps only got in 6. So 9 total for the day.

Monday - Easy Day
6 miles AM + 4 miles PM
6 miles easy this morning at Memorial Park. First loop was in 20:55, next loop was in 18 minutes. Ran around a bit more to make 40 minutes. Did drills and core afterward. Good morning. Need to learn to keep it under control a bit better. I get too caught up in finishing hard. 4 miles out at Memorial Park. Ridiculously windy. Ridiculously dusty. Felt good muscularly. 10 miles on the day.

Tuesday - Easy Day w/ strides
6 miles + 6 x 100m strides AM + 4 miles PM
1/2 mile warm up to GBPT, then 6 miles in 40:44. Last mile in 6:00. 1/2 mile warm down to the apartment. Drills, then 6 x 100m strides. Was an okay run. Got bored with GBPT. Had a very upset stomach at 22 minutes. But got it all in. Another day another dollar. 4 miles this afternoon in 26:33. Ran at GBPT because the Loop at Memorial has been too dusty in the afternoon. Much nicer run at GBPT with the whole thing being shaded. Still dusty though, even out here. 11 miles on the day. 10 of which are really countable.

Wednesday - Workout
3 miles easy + 8 x 2' fast (4:50 pace), 1' easy (6:00 pace)
3 miles very easy (22:50ish) + 8 x 2' fast, 1' easy. Ended up getting in 4 miles total for the fartlek which means I averaged 6 minute pace with the very slow 1 minute jogs. Sort of mixed emotions about it - I definitely didn't run as smoothly as I wanted and probably not as fast as I wanted, but definitely put in the effort. This was surprisingly a very tough workout. 7 miles total.

Thursday - Easy Day
6 miles AM + 4 miles PM
6 miles at Memorial Park. Ran the first loop in 20:26, and the second loop in 17:59. I then tacked on a bit to make it an even 40 minutes. Not a bad run at all considering the night that I had. Felt good muscularly. Getting bored with the loop. 4 miles this afternoon in 26:53. 10 miles on the day.

Friday - Easy Day w/ strides
6 miles + 6 x 100m strides AM + 4 miles PM
40 minutes around Katy, Texas. Very nice run. Had to change it up a bit and get off of Memorial Park and GBPT. Best run I've had here in Katy. Did 6 x strides afterward with 2 being relaxed, 2 a bit more up tempo, and 2 fast. Skipped my double tonight as I'm worn down from a tough week.

Saturday - Long Run
11 miles
Went 12 miles in around 77 minutes. Awesome run. The past two days have been very good as far as running is concerned.

Total Miles: 65 miles

Fall Training Segment - Week Three

Struggled this past week on the long run, but had some very solid days on top of each other. Ready to move onto this week and be in our new training environment! Already taking advantage of the softer surfaces. Now just have to keep it rolling. Trying to be patient. Have to be patient.

July 31 - August 6

Sunday - Easy Day w/ strides

5 miles + 4 x 100m strides AM + 3 miles PM
5 miles out at GBPT with my beautiful wife in 36:15...7:15 pace on the money! Kept it relaxed on the beautiful soft trail and then did 4 x 100m strides. Strides felt powerful and fast. My right arch has been aching bad every morning when I wake but seems to go away once I warm up. Might be the softer surfaces; just have to get adjusted. 3 miles this afternoon in 20:04. Very hot out...in fact, almost ran on the treadmill. Finding that once I walk over to the trail (about 800 meters) I get adjusted pretty well. Felt good and glad to be done. Recovered with a double stack turkey burger with spinach.


Monday - Workout
6 miles progressive
6 miles in 34:57. Went 6:54, 5:53, 5:45, 5:28, 5:25, 5:31 for the progressive tempo. Pumped because my last 3 miles were faster than my 3 mile tempo last week. Definitely wanted to ease into this a bit more, but just got ahead of myself. Not a bad run at all considering all things. About 5:50 pace for the total run and that's with the 6:54 first mile. Did drills and general strength and mobility after the run. Ran at Memorial Park. (5: 36 pace for the last 5 miles.)

Tuesday - Easy Day
6 miles AM + 3 miles PM
40 minutes easy at Memorial Park; 2+ loops to make sure I got in 6 miles. Did some recovery exercises after the run and made sure I went through my drills. Seems like the racing scene is going to be more competitive here and I'm excited about that. Just have to make sure I am ready when it's time to race. 3 miles this afternoon at Memorial Park. Very tired. Super dusty and crowded out...fajitas to recover from a long day of work!

Wednesday - Easy Day w/ strides
6 miles + 4 x 100m strides AM + 3 miles PM
40:02 this morning - calling it 6 miles. Ran out for 21 minutes and came home in 19 minutes. Definitely got in 6 miles, but even if I didn't I ran a half mile to the trail as a warm up anyhow! Tried to stay as relaxed as possible on the way out and did so! My strides were terrible as I was pretty tired - but I plan on recovering as much as I can today. Beautiful morning at GBPT. 3 miles not timed on GBPT. Hot and stomach was a mess, but other than that it was good. Actually the heat doesn't bother me; but the stomach certainly did. Loving the softer surfaces.

Thursday - Long Run
11 miles
9 miles in 61 minutes. Was supposed to be 11 miles but was totally depleted by 7 miles. Rachel even commented that before I reached 3 miles I was throwing sweat all over her (I ran my 1st three miles as her last three miles)...just totally bonked. Lu Armenteros joined me for the last 6 miles or so of my run. I actually stopped at 8.6 miles to get some fluids. Then jogged until I saw 9.0 on the garmin. Did the strength exercises afterward and was still wobbly...

Friday - Easy Day
6 miles AM + 3 miles PM
Ran 1/2 mile to the trail before doing drills and running 39:00 for 6 miles. Last mile was 6:13. Felt really good, especially compared to yesterday! Ran 1/2 mile back to the house. Was a good day as I felt fine physically and really booked it back home as my stomach was unsettled. Nice to have a good effort the day after a bad one! 3 miles hammer session this afternoon around Memorial Park. Long day at work. Just glad I was tough enough to get this in.

Saturday - Easy Day w/ strides
6 miles + 4 x 100m strides AM + 3 miles PM
40 minutes and some change in and around Memorial Park. My stomach nearly imploded after my first loop but the restrooms weren't opened yet, so I ran out 5 minutes and turned around to make it back by 7AM (the time the restrooms open). I had to sit down about 2 minutes from the restrooms as my stomach was giving me the worst kind of fits. Anyhow, ended up getting in just over 40 minutes and felt great in doing so aside from my stomach. I wish the stomach would have been fine because I was rocking the run. 4 x 100m strides afterward were uninspired. 3 miles this afternoon, quickly around Memorial Park. Stomach was uncomfortable, but that's starting to be expected on my doubles. Just need to figure out the fuleing throughout the day and the hydyration.

Total Miles: 60 miles

Fall Training Segment - Week Two

Great week last week. Looking to move along, in the same direction! This week I've got a long run and a fartlek on tap. Excited about the fartlek. Moving to Houston Friday.

July 24 - July 30

Sunday - Easy Day
5 miles AM + 3 miles PM
5 miles at the Trinity Park in Fort Worth. 33:13, which my garmin called 6:38 pace. Took a bit to warm up as usual, but once I got rolling it was good! 3 miles easy this afternoon at Town Park in Mansfield. Hot out and not much of a breeze today, but good run nonetheless. Stomach was a little shaky towards the end, but no complaints. 8 miles on the day.

Monday - Easy Day w/ strides
5 miles + 4 x 100m strides AM + 3 miles PM
5 miles in 32:41 this morning...7:26, 6:26, 6:21, 6:16, 6:05 (off of memory, so might not be totally correct)...felt good aside from a slight ache in my arch. Took a while to get rolling again. Felt good on the strides. Ran them at a slight uphill. 3 miles in the heat this afternoon. Probably the hottest day thus far of the summer. Felt okay; inside of my left ankle ached a bit this morning and this afternoon. Going to ice, ice, ice and stay off of it tonight. 8 miles on the day.

Tuesday - Long Run
9 miles
Miserable run this morning. When I left my house at 5:25AM the temperature read 91 degrees. We went out at a normal pace, but should have run much easier as I got overheated by around 5 miles. At one of the water stops I forget to restart my watch, so there is no time for the run. Luckily Zach had his garmin and let me know where to stop at 9 miles. For sure under 7 minute pace, but miserable, miserable, miserable. Just thankful that I got it in.

Wednesday - Easy Day
5 miles AM + 3 miles PM
Awesome run this morning at Fort Worth Trinity Park. Much much much better than yesterday's disaster! I finished in 32:38, which is about 6:32 pace. Glad to feel better. 3 miles this afternoon - wasn't as hot as usual...felt good on the double. Glad to have a good day of running. 8 miles on the day.

Thursday - Easy Day w/ strides
5 miles + 4 x 100m strides AM + 3 miles PM
5 miles in 32:03 this morning. Felt great. Really thankful for these past few "good" runs. Ran 4 x 100m strides afterward and felt quick and smooth. Excited for the momentum gained in training. 3 miles this afternoon at Town Park...not hot at all. Been blessed with overcast afternoons!!! 8 miles on the day!

Friday - Workout
3 miles easy + 10 x 1' fast (4:50 pace), 2' easy
3 miles in 20:29 + 8 x 1' fast, 2' easy. Stopped after 8 as I was near 7 miles of running and haven't gone that far aside from our long run and had run a solid workout. Realized about half way through that I can't force fitness and need to be patient. Just because there is an end date for a race doesn't mean I can make the workouts match what I want. I've got to be patient and build. I feel like I did that today. Started at about 4:58 pace for the first 1' segment and got down to 4:40's by #7. My eight one was the slowest, but that's because I knew I was finishing and didn't want to get too far away from my car, so there were a lot of turns which slowed down the time, not the effort. 7 miles in 46:09.

Saturday - Easy Day
5 miles AM + 3 miles PM
5 miles this morning in 33:47. Ran out 18 minutes and came home in 15:47. Very solid run. Really felt good on the way out and back which never happens. Stomach was full from last night, so that wasn't great, but no complaints otherwise. Beautiful George Bush Park Trail. Got in the double this afternoon in the heat. Wasn't too bad. Ran on GBPT again. Nice and soft and beautiful. 8 miles on the day.

Total Miles: 56 miles

Fall Training Segment - Week One

I've had a great week off and have some big changes coming up. Hopefully one of those changes will be better training and tougher racing! Here's to a new training cycle.

I'll be training on a similar pattern that the Hanson's runners train on, where you have either a long run or workout scheduled every 3 days. The pattern is Long Run, Workout, Workout, and repeating. So some weeks you might have all three scheduled, and some weeks you might be missing one of those elements. The pattern is to ensure proper recovery between efforts.

All of the easy days will be naturally progressive.

July 17 - July 23
Sunday - Long Run
7 miles easy
7 miles in 44:48 - mile splits (from memory) were 7:08, 6:28, 6:07, 6:06, 5:58, 6:12, 6:39...was anything but easy. Ran too hard, but felt so good muscularly when I started that it was easy to crank down so quickly. The lack of sleep from two nights ago really caught up to me. Glad to be started on this training cycle. 6:24 pace.

Monday - Easy Day
4 miles AM + 3 miles PM
4 miles this morning in 27:18 or 6:49 pace. I'm pretty sure that my Garmin was off since it's an extremely wooded area. Probably got more than 4 miles and probably ran quite a bit faster than 6:49 pace. 3 miles easy this afternoon. Super hot out so kept it very relaxed. Took a while to cool off. Until the temps change I am going to have to hydrate very well!!!

Tuesday - Easy Day w/ strides
4 miles + 4 x 100m strides AM + 3 miles PM
4 miles in 27:35. Ran 7:44, 6:55, 6:40, 6:14 for the splits. Started much slower than yesterday and felt really awful throughout the run. I think I just really tried to run my long run too hard. I need to take my own advice about not forcing things. I did the strides up a slight incline which always makes me feel like I'm running with proper form. 3 miles easy this afternoon in the heat of the day. Feel like I am accustomed to the heat. Still think you should take extreme precautions in 100+ degree temps, but in the shade and relaxed I have been okay. 7 miles on the day.

Wednesday - Workout
3 miles easy + 3 miles tempo (5:35 pace)
3 miles in 21:41 (8:00, 7:00, 6:41), followed by 3 miles in 16:52 (5:37, 5:36, 5:37)...was getting pretty worried on the warm up as I felt really beat, but once I started the tempo segment I felt under control and comfortable. Weird how that happens? Anyhow, had compromised with myself on the warm up to only run about 5:50 for the first mile and then progress if I could, but glad I ended up running the pace I had originally planned for. Good day.

Thursday - Easy Day
4 miles AM + 3 miles PM
4 miles easy at Fish Creek Trail (7:48, 6:41, 6:30, 6:14)...27:16...about 6:49ish pace...Felt very relaxed this morning and was glad to get it out of the way early. 3 miles this afternoon...have gotten very used to the heat thus far. 7 miles for the day.

Friday - Easy Day w/ strides
4 miles + 4 x 100m strides AM + 3 miles PM
4.14 miles in 6:47 pace. Went through 4 miles in the same time as yesterday (27:14ish)...Felt slow at the beginning but smooth throughout. Strides were good. Enjoy not being rushed in the morning. I like being able to go through everything and enjoy it all! 3 miles easy this afternoon. Really getting used to the heat. Enjoying these doubles. 7 miles for the day.

Saturday - Workout
3 miles easy + 3 miles tempo (5:35 pace)
3 miles very easy in 22:55....3 miles in 16:30 exactly! 5:30 pace. Much better than Wednesday when I ran 5:37 pace. Felt easier, but still was in a good rhythm. I have some "body" work to do, but seems like everything is coming along. Very pumped.

Total Miles - 47 miles

The plan.

So in light of making changes I've done some research onto what has worked for me in the past. I've always done well off of higher mileage - it doesn't have to be 100+ miles per week, though I do enjoy logging those triple digits. I want to be running at least 90 miles per week the majority of this next build up.

My goal race for this build up will be two-fold. There is a popular 10k in Dallas in the middle of September that I want to win called the Tour de Fleurs 10k. That race is scheduled 9 weeks into my build up. I'll have 8 good weeks of build up before relaxing a week for that. After the TDF 10k I'll have 6 weeks until the DRC Half Marathon.

The DRC Half is my number one goal this fall. After that I'll reevaluate to see where I am, but for the 16 weeks leading up to the DRC Half Marathon I'll be focusing on trying to run as close to 1hr 6 min and 30 seconds as possible (5:05 per mile pace).

Just a few notes about the plan:

• 16 weeks long.
• 4 weeks of Alpha Phase.
• 4 weeks of SWEP Phase.
• 8 weeks of Race Specialization Phase.
• Mileage Build Up: 40, 55, 65, 65, 65, 80, 90, 90, 70, 90, 96, 90, 90, 95, 85, 60

This is a very similar plan to what I followed in 2007; in 2007 there were a lot of interruptions and the Half was not my focus; hopefully more 10k specific and more half marathon specific work will prepare me to lower my personal best and reach my goal.

Week One: ~40 miles
Sunday - 7 miles - easy

Monday - 5 miles - hilly + 6 x 100m strides

Tuesday - 7 miles - easy

Wednesday - 5 miles w/ 8 x 60" uphill surges

Thursday - 7 miles - easy

Friday - 5 miles w/ pick-ups of 1', 2', 2', 1', 2', 2'

Saturday - 5 miles - easy + 6 x 100m strides

Changes

Changes have to be made.

Rachel and I are home now from New York and neither of us are pleased with our results from the USATF Club Championships. Looking back on our results, we both know that we should have finished higher. It would have taken a miracle for Rachel to win, but if she would have had the day we planned on having months ago she would have finished 3rd and come home with a bronze medal. My PR would have won the men's 5k, and though most championship races aren't run in that manner, this one could have been and I planned to run it that way. So we are not happy with our results.

Looking further into my season, this is the slowest year that I've had in some time. Obviously last year I was out all year and obviously this was a comeback year, but the results weren't where I believe they should have been. I only managed the following results:
8:54 (3k)
9:30 (2Mile)
15:17 (5k)
32:30 (10k)
1:12.00 (13.1M)
*I eclipsed my 3k and 2M bests for the year in the race yesterday but faded badly and ran slower than my season best for 5k.

When Rachel and I were in Austin in May for the state track meet we went for a run around Town Lake and decided that we would do whatever it took the next four years to see if we could qualify for the USA Olympic Trials. We both understand that being an Olympian is something that most people are born into (they have something deep within them that the normal human being does not), but being a trials qualifier is something that a talented, hard working runner can achieve. And so for these next four years we are holding each other accountable and we're going to do all that we can to qualify for the 2016 Olympic Trials.

We've spent the past being selfless about our running and now it's time to be a little selfish. You only get a small window of time before this sport will run away from you and we can't afford to wait any longer. Changes will be made. These next few months will be vital as we get ourselves into new routines, into better training, and honestly into another mindset regarding our training and competing.

Runners are different people. We've always been different. And no one understands the mindset of a runner and why we chase the things we do, or why we put ourselves through the agony and pain that we do, and so for those that don't understand the sacrifices or decisions that we will be making over these next four years will hopefully understand when they see the smiles on our faces when we reach our goals.

Our new journey starts now, oddly enough with a week of rest, relaxation, recovery, and planning.

Summer Training Week #5 - Championship Week

Championship week...we'll see where it goes!

July 3 - July 9
Sunday - 6 miles AM + 4 miles PM
6 AWESOME MILES at the Seabrook Trails. Best run I've had in some time! 4 miles this afternoon at Town Park. Felt good, wasn't hot!

Monday - 10 miles AM
9 miles this morning at White Rock Lake in 57:53. Really got rolling the last few miles - ran around 5:40 pace one last 2-2.5 miles. Very good run. Very solid morning. Glad to be feeling good going into Nationals.

Tuesday - 6 miles AM + 4 miles PM
6 miles easy at Fish Creek Trail. Ran 41:19...took it as easy as I could. 4 miles this afternoon. Ran 27+ minutes and called it four as my stomach was sloshy...

Wednesday - 2 miles w/u + 4 x 200/200 + 2 miles tempo + 4 x 200/200 + 2 miles w/d
2 miles in 14:46 + 4 x 200 (32.52, 31.00, 31.47, 31.65) + 2 miles in 10:35 + 4 x 200 (31.33, 31.51, 31.26, 31.75)...skipped the warm down as I was bored to death and hungry...good session, calves were a bit sore/tight but muscled my way through what should have been a very easy day.

Thursday - 4 miles easy
30 minutes easy at Town Park...pre-flight shakeout. Ready to get to New York and let effort triumph!

Friday - 4 miles easy
4 miles around a turf soccer complex. Awesome run, awesome facility. If I had this facilty would do absolutely all of my workouts here.

Saturday - USATF Club Outdoor Track and Field Championships 5k
22 minutes warming up + 5k in 15:27 (7th overall)...no warm down. Honestly, felt great through about 3k and thought I could win the race; still think I could have won the race. Then just lost everything. I don't think I over-heated, but I definitely didn't feel right. Definitely motivated. Changes are going to be made.