first off, make sure you see the post on this Saturday's run, below...
OK, so goals...
i think several of us have planned to run the Prude Ranch Half Marathon in Fort Davis, Texas, on August 5th. it's the only half marathon around until october or november, it's only $20, and we can carpool/caravan out to it.
at this point, running the mileage we've been running, many of you are on course for the half, which is about nine weeks away. some of you want to keep increasing your long run mileage every week. maybe you can do it and get away with it. but, you would absolutely be setting yourself up for an increased risk of injury, and burnout. you think you can't or won't burnout? trust me, it happens. the vast majority of people simply need recovery, even total breaks, for their physical and mental well-being.
we're taking the macrocycle approach - we build mileage slowly and carefully for two weeks, then take a relatively easy recovery week. it works, it keeps you focused, it helps keep you from getting burned out.
we all know running takes discipline, but having and exercising the discipline to get out and run and push yourself is only half the story - it is just as important to be disciplined about controlling your progress, being smart, and being patient. you have to be disciplined about your recovery days after a long run or a hard quality workout. just because you can push yourself the next day doesn't mean it's a good idea. in fact, it's a fairly bad idea.
you haven't paid for a six, ten, or 24-week program, here, that is trying to get you to and dump you off at a goal. i want you all to gain and maintain your running fitness. i want it to be a sustainable way of life for all of us.
so, if you haven't been running with us on a regular basis, every run is going to have options for you to run shorter, as needed. don't sit out just because we've already hit eight miles. if you've been running the mileage, stick with it, and make sure you're running at least two to three other days in the week. once again, being able to do nothing all week but the long run, or the quality workout and the long run, don't prove much except for a lack of discipline. even if you only get a couple of 30 minute runs in during the week, it makes a difference.
and don't any of you dare think you're not going to be challenged. next week, you'll do some hard speedwork on Wednesday, then run eight again on Saturday, but it's going to include a little jaunt up Mount Bonnell. the week after that will be more speedwork, then ten miles. be afraid (but show up - you'll get through it).
alright, that's all the lecturing for now.
Thursday, May 31, 2007
saturday, june 2 run
ok, people, here's the scoop on saturday:
8:30am, Whole Foods (by the door nearest the gelato counter)
i've plotted a 5.5 mile course (see map), and i'll have some maps printed out, but it's going to be pretty easy (detailed directions below).
there will be some water stops along the way, in UT buildings, and on the Capitol Grounds, but it can't hurt to bring a couple of bucks.
breakfast after?
the blow-by-blow:
leave Whole Foods at 8:30 (if you're running late, call me - 796-0448)
head east on 6th Street
turn left (N) on Rio Grande
stay on Rio Grande to MLK
at MLK, jog slightly left to stay on Rio Grande
right on 29th Street
cross Guadalupe
left on Fruth
right on 30th
right on Speedway
Speedway becomes Congress at MLK
run around the Capitol to the left (like you would in the marathon)
down Congress (use sidewalk) to 4th (the marathon finish line!)
right on 4th
right on Guadalupe (sidewalk)
left on 6th
back to Whole Foods
contingency plan if Congress is completely closed for the biker rally:
come out of the Capitol grounds and turn right on the sidewalk
left on Colorado
right on 4th
right on Guadalupe
left on 6th
back to Whole Foods
8:30am, Whole Foods (by the door nearest the gelato counter)
i've plotted a 5.5 mile course (see map), and i'll have some maps printed out, but it's going to be pretty easy (detailed directions below).
there will be some water stops along the way, in UT buildings, and on the Capitol Grounds, but it can't hurt to bring a couple of bucks.
breakfast after?
the blow-by-blow:
leave Whole Foods at 8:30 (if you're running late, call me - 796-0448)
head east on 6th Street
turn left (N) on Rio Grande
stay on Rio Grande to MLK
at MLK, jog slightly left to stay on Rio Grande
right on 29th Street
cross Guadalupe
left on Fruth
right on 30th
right on Speedway
Speedway becomes Congress at MLK
run around the Capitol to the left (like you would in the marathon)
down Congress (use sidewalk) to 4th (the marathon finish line!)
right on 4th
right on Guadalupe (sidewalk)
left on 6th
back to Whole Foods
contingency plan if Congress is completely closed for the biker rally:
come out of the Capitol grounds and turn right on the sidewalk
left on Colorado
right on 4th
right on Guadalupe
left on 6th
back to Whole Foods
Wednesday, May 30, 2007
Friday, May 25, 2007
Thursday, May 24, 2007
saturday long run - big fire
ok, so saturday morning, we meet at 8:30 in front of the Temple Beth Israel's annex, at the corner of 38th and Shoal Creek.
DO NOT PARK IN THE TEMPLE'S PARKING LOT. the best thing to do is to head north on shoal creek a bit, and park in the neighborhoods on the streets to the right of shoal creek, just a block or two down.
we'll be running the "big fire" route. it's a popular route that a lot of groups run. there are mile markers on the road, and it's pretty easy - we'll head north on shoal creek, then turn around and come back. people can turn back at the 3, 4, or 5 mile marks, to give them a 6, 8, or 10 mile run.
i've always felt like this was an important run, probably because it was my first eight-mile run. if you think about it, the vast majority of runners will never run eight miles, limiting themselves to 5 and 10k's. so, it's an accomplishment, and an important step on the road to running a half marathon or marathon.
the name apparently originated with the ut track team. everyone always wants to know why it's called "big fire." i do know the answer, if anyone really cares, but i'd rather post two possible variations on the legend, both written late one night last year while watching too much television...
ok, just the one... running humor... not so good... and yes, i ripped off some of my own writing in it. it was like, 3 in the morning, and i was very tired...
see you saturday.
Big Fire 2.0 – The Shoal Creek Incident
The rental Buick turned onto a small side street and parked. Other people were parking, clad in a mix of shorts and long tights, long-sleeved and short-sleeved shirts. The only constants were the running shoes, and even those were varied in brand and color and stage of use.
Mulder got out of the car, stretched, and looked over the top of the car as his partner got out.
Got out.
Except she wasn’t getting out.
He ducked back down. His partner, Scully, was still laid back in her seat, her eyes hidden by the bill of her Nike running cap, her mouth hanging open. She was either dead, or she hated him.
“Mulder, I hate you. Why are we here? Why are we here at 5:30 in the morning? And just where the hell is here?”
“We’re here for a run, Scully, in beautiful Austin, Texas, on legendary Shoal Creek Avenue, site of the Shoal Creek Incident of 1983, known ‘round these here parts as ‘The Big Fire.’ The run starts at 6:00, and we need time to stretch. You’re a doctor – you wouldn’t want us to run 10 miles without stretching, would you?”
She pulled up her cap to stare at him. “This had better be good.”
They walked down the dark street towards a large group of runners gathering in front of a synagogue, and Mulder began to explain, mostly out of excitement, but partially to distract himself. Seeing Scully in a form-fitting running shirt, half-tights and running shoes made him uneasy. Or something.
“Before dawn on December 12, 1983, at about 6:30am, a group of runners from the University of Texas witnessed an event, a conflagration just over the creek bed that this road runs along. They all reported a sphere of colored lights moving erratically and soundlessly, tracking them for a few seconds of their run, and then exploding. Voila, the local legend of ‘Big Fire.’ This is Northern America’s Tunguska Event, Scully.”
“Mulder, the explosion over Tunguska in 1908, which was likely the result of a meteoroid exploding in the atmosphere, was reported all over the world. It was measured by seismographs across the Eurasian continent, barometers in Britain, and it lit night skies for days afterwards. There was physical evidence of the occurrence – two thousand square kilometers of leveled trees.
“But this… a fire in a creek bed? God, Mulder, this doesn’t even begin to compare. This is not in any way an X-file. And besides, being on such a small scale makes it all the more likely that there’s a simple, rational, unexciting explanation that doesn’t require me to be awake at this hour!”
The running group’s coach, an elfish woman in mittens and a knit hat, was singing out, “Hellewww” to get the attention of the runners.
“I would agree, Scully, but no one else knew about it because no one but runners are awake and outside at this hour. Furthermore, the eyewitness accounts that we do have set this event apart. You and I both know that supernatural events are often accompanied by strong olfactory sensations, like the scent of roses at visitations by saints or the Virgin Mary. Many of the runners reported a strong scent of alcohol that morning.
“Then there’s the cover-up. A couple of dozen runners that morning saw it, but clearly, the government and the local homeowner’s association doesn’t want anyone to know about it. How do you account for the fact that there have been no books written about it, no television shows? Or, what about the fact that all eight people from a separate running group out here that morning, that also witnessed the event, are now all dead?”
“Really?”
“Yes. OK, well, all eight were part of an 80 and over running group. And the youngest was actually 86… but you have to admit it’s odd that that person didn’t at least live to 96.
“But there’s more. Many of the runners today have no idea why the run is called ‘Big Fire.’ It’s as if their collective memories have been wiped clean using the same kind of technology the CIA was experimenting with in the mid 1970’s.
“And then there’s the gelatinous substance that distance runners began to ingest as a general practice in the years following the Big Fire Incident. It’s a substance that seems to have no basis in terrestrial chemistry, yet yields bizarre recuperative powers for those that consume it. It’s also completely impossible to clean off of clothing. Was it perhaps a part of the first kit of a downed spacecraft found by one of the runners, or even the silicon-based lifeblood of one of the deceased alien pilots, scientists, or flight attendants?
“Something happened out here, Scully.”
Scully gave an exasperated groan even as she warily eyed a man applying Vaseline to his nipples. “Mulder, you’re relying on stories told by runners, when everyone knows that runners are…” Some of the other runners looked at her curiously. She pulled Mulder aside and lowered her voice. “There are studies showing that runners, particularly marathoners, are notorious for their excessive alcohol consumption. Their extreme competitiveness often extends to drinking and storytelling. Marathon training groups have been known to build bonds that approach the cultish as they pursue the mythical ‘runner’s high,’ which are probably completely attributable to disproportionate endorphin and serotonin levels.
“Runners in one South Dakota group hydrate only with grain alcohol, and they ritually slaughter goats and marmots, all of which leaves them little time for any actual running.”
Mulder pulled away. “So just because these people are drunken fanatics exhibiting quasi-cultish behavior, you’re going to dismiss their testimony, testimony that may finally prove the existence of extraterrestrial life, sentient beings composed entirely of methane gas, or soul-sucking vampire dwarves from Sri Lanka? If so, Scully, then get the keys back out of the key box, and you can go back to Washington, where you can continue to be just another pawn of the shadow government’s policy to deceive, inveigle and obfuscate.”
“Oh, again with the deceiving, inveigling and obfuscating, Mulder.” She sighed and looked around as the runners began to move out. She would never be able to get back to sleep. And it was, if a bit chilly, going to be a nice morning. And nothing justifies pancakes like a long run. Mmm… pancakes and beer, she thought. She threw up her arms, and Mulder smiled.
They ran along tree-lined neighborhood streets, in a misty darkness that slowly and imperceptibly began to lift, indigo-tinted blackness losing itself to subdued shades of gray.
Around them, the melody of quiet, friendly conversation lilted lightly over the soft rhythm of running shoes that padded on pavement like brushes played lightly on a snare drum.
Within the first two to three minutes, there was a truly peaceful and transcendent moment where the approaching dawn seemed to gather its breath, and as the light began to assert itself, the shirts and skin of the people around them glowed briefly, beautifully, as if in moonlight, and she wondered if, perhaps, something supernatural was indeed at work here.
Mulder nudged Scully and pointed excitedly at the barest glint of metal through the trees in the creek bed below.
“Look, Scully! Probably an alien space helmet, or a part of their landing craft!”
Scully shook her head and rolled her eyes as he leapt over the curb into the grass and disappeared into the underbrush. She noticed a nearby runner watching quizzically at her.
“Um. He had to pee.”
DO NOT PARK IN THE TEMPLE'S PARKING LOT. the best thing to do is to head north on shoal creek a bit, and park in the neighborhoods on the streets to the right of shoal creek, just a block or two down.
we'll be running the "big fire" route. it's a popular route that a lot of groups run. there are mile markers on the road, and it's pretty easy - we'll head north on shoal creek, then turn around and come back. people can turn back at the 3, 4, or 5 mile marks, to give them a 6, 8, or 10 mile run.
i've always felt like this was an important run, probably because it was my first eight-mile run. if you think about it, the vast majority of runners will never run eight miles, limiting themselves to 5 and 10k's. so, it's an accomplishment, and an important step on the road to running a half marathon or marathon.
the name apparently originated with the ut track team. everyone always wants to know why it's called "big fire." i do know the answer, if anyone really cares, but i'd rather post two possible variations on the legend, both written late one night last year while watching too much television...
ok, just the one... running humor... not so good... and yes, i ripped off some of my own writing in it. it was like, 3 in the morning, and i was very tired...
see you saturday.
Big Fire 2.0 – The Shoal Creek Incident
The rental Buick turned onto a small side street and parked. Other people were parking, clad in a mix of shorts and long tights, long-sleeved and short-sleeved shirts. The only constants were the running shoes, and even those were varied in brand and color and stage of use.
Mulder got out of the car, stretched, and looked over the top of the car as his partner got out.
Got out.
Except she wasn’t getting out.
He ducked back down. His partner, Scully, was still laid back in her seat, her eyes hidden by the bill of her Nike running cap, her mouth hanging open. She was either dead, or she hated him.
“Mulder, I hate you. Why are we here? Why are we here at 5:30 in the morning? And just where the hell is here?”
“We’re here for a run, Scully, in beautiful Austin, Texas, on legendary Shoal Creek Avenue, site of the Shoal Creek Incident of 1983, known ‘round these here parts as ‘The Big Fire.’ The run starts at 6:00, and we need time to stretch. You’re a doctor – you wouldn’t want us to run 10 miles without stretching, would you?”
She pulled up her cap to stare at him. “This had better be good.”
They walked down the dark street towards a large group of runners gathering in front of a synagogue, and Mulder began to explain, mostly out of excitement, but partially to distract himself. Seeing Scully in a form-fitting running shirt, half-tights and running shoes made him uneasy. Or something.
“Before dawn on December 12, 1983, at about 6:30am, a group of runners from the University of Texas witnessed an event, a conflagration just over the creek bed that this road runs along. They all reported a sphere of colored lights moving erratically and soundlessly, tracking them for a few seconds of their run, and then exploding. Voila, the local legend of ‘Big Fire.’ This is Northern America’s Tunguska Event, Scully.”
“Mulder, the explosion over Tunguska in 1908, which was likely the result of a meteoroid exploding in the atmosphere, was reported all over the world. It was measured by seismographs across the Eurasian continent, barometers in Britain, and it lit night skies for days afterwards. There was physical evidence of the occurrence – two thousand square kilometers of leveled trees.
“But this… a fire in a creek bed? God, Mulder, this doesn’t even begin to compare. This is not in any way an X-file. And besides, being on such a small scale makes it all the more likely that there’s a simple, rational, unexciting explanation that doesn’t require me to be awake at this hour!”
The running group’s coach, an elfish woman in mittens and a knit hat, was singing out, “Hellewww” to get the attention of the runners.
“I would agree, Scully, but no one else knew about it because no one but runners are awake and outside at this hour. Furthermore, the eyewitness accounts that we do have set this event apart. You and I both know that supernatural events are often accompanied by strong olfactory sensations, like the scent of roses at visitations by saints or the Virgin Mary. Many of the runners reported a strong scent of alcohol that morning.
“Then there’s the cover-up. A couple of dozen runners that morning saw it, but clearly, the government and the local homeowner’s association doesn’t want anyone to know about it. How do you account for the fact that there have been no books written about it, no television shows? Or, what about the fact that all eight people from a separate running group out here that morning, that also witnessed the event, are now all dead?”
“Really?”
“Yes. OK, well, all eight were part of an 80 and over running group. And the youngest was actually 86… but you have to admit it’s odd that that person didn’t at least live to 96.
“But there’s more. Many of the runners today have no idea why the run is called ‘Big Fire.’ It’s as if their collective memories have been wiped clean using the same kind of technology the CIA was experimenting with in the mid 1970’s.
“And then there’s the gelatinous substance that distance runners began to ingest as a general practice in the years following the Big Fire Incident. It’s a substance that seems to have no basis in terrestrial chemistry, yet yields bizarre recuperative powers for those that consume it. It’s also completely impossible to clean off of clothing. Was it perhaps a part of the first kit of a downed spacecraft found by one of the runners, or even the silicon-based lifeblood of one of the deceased alien pilots, scientists, or flight attendants?
“Something happened out here, Scully.”
Scully gave an exasperated groan even as she warily eyed a man applying Vaseline to his nipples. “Mulder, you’re relying on stories told by runners, when everyone knows that runners are…” Some of the other runners looked at her curiously. She pulled Mulder aside and lowered her voice. “There are studies showing that runners, particularly marathoners, are notorious for their excessive alcohol consumption. Their extreme competitiveness often extends to drinking and storytelling. Marathon training groups have been known to build bonds that approach the cultish as they pursue the mythical ‘runner’s high,’ which are probably completely attributable to disproportionate endorphin and serotonin levels.
“Runners in one South Dakota group hydrate only with grain alcohol, and they ritually slaughter goats and marmots, all of which leaves them little time for any actual running.”
Mulder pulled away. “So just because these people are drunken fanatics exhibiting quasi-cultish behavior, you’re going to dismiss their testimony, testimony that may finally prove the existence of extraterrestrial life, sentient beings composed entirely of methane gas, or soul-sucking vampire dwarves from Sri Lanka? If so, Scully, then get the keys back out of the key box, and you can go back to Washington, where you can continue to be just another pawn of the shadow government’s policy to deceive, inveigle and obfuscate.”
“Oh, again with the deceiving, inveigling and obfuscating, Mulder.” She sighed and looked around as the runners began to move out. She would never be able to get back to sleep. And it was, if a bit chilly, going to be a nice morning. And nothing justifies pancakes like a long run. Mmm… pancakes and beer, she thought. She threw up her arms, and Mulder smiled.
They ran along tree-lined neighborhood streets, in a misty darkness that slowly and imperceptibly began to lift, indigo-tinted blackness losing itself to subdued shades of gray.
Around them, the melody of quiet, friendly conversation lilted lightly over the soft rhythm of running shoes that padded on pavement like brushes played lightly on a snare drum.
Within the first two to three minutes, there was a truly peaceful and transcendent moment where the approaching dawn seemed to gather its breath, and as the light began to assert itself, the shirts and skin of the people around them glowed briefly, beautifully, as if in moonlight, and she wondered if, perhaps, something supernatural was indeed at work here.
Mulder nudged Scully and pointed excitedly at the barest glint of metal through the trees in the creek bed below.
“Look, Scully! Probably an alien space helmet, or a part of their landing craft!”
Scully shook her head and rolled her eyes as he leapt over the curb into the grass and disappeared into the underbrush. She noticed a nearby runner watching quizzically at her.
“Um. He had to pee.”
Wednesday, May 23, 2007
week of whatever week this is
hey, guys -
sorry i've been a bit out of it this week.
it looks like a few of us may meet at whole foods at 5:15 or 5:30 today for a run, if anyone's interested, and there's a good chance of a run this saturday morning.
we've had a few people injured, and others with conflicts, so last wednesday, it was just paul and i running. honestly, i'm kind of working through some things right now, and i didn't know if there was a point to putting the effort in to come up with a plan, and commit to showing up for runs. on the other hand, even if it's just a few of you, it's worthwhile, and i need something to keep myself running, too. so, we'll continue.
i just don't want to feel like i'm doing this in a vacuum. if you're running, let me know, and i encourage you to use this space to hook up with each other for runs, even if there's not an "official" run scheduled.
coolio? kewl.
sorry i've been a bit out of it this week.
it looks like a few of us may meet at whole foods at 5:15 or 5:30 today for a run, if anyone's interested, and there's a good chance of a run this saturday morning.
we've had a few people injured, and others with conflicts, so last wednesday, it was just paul and i running. honestly, i'm kind of working through some things right now, and i didn't know if there was a point to putting the effort in to come up with a plan, and commit to showing up for runs. on the other hand, even if it's just a few of you, it's worthwhile, and i need something to keep myself running, too. so, we'll continue.
i just don't want to feel like i'm doing this in a vacuum. if you're running, let me know, and i encourage you to use this space to hook up with each other for runs, even if there's not an "official" run scheduled.
coolio? kewl.
Monday, May 21, 2007
Plans for week of May 21 - May 28 ??
Ok Rob, I hope you have recovered from being "sick" ;) What is the plan for this week? We need some more group runs. I can do Mon/Wed/Fri evenings and Sat/Sun mornings. Anyone have some suggestions?
Friday, May 18, 2007
need rsvp's for saturday
hey, guys. i'm not feeling real well. i'll be there tomorrow morning if others are going to be, but i don't want to go down there if no one's showing. i know people have stuff going on, and we have a few injuries, so there's lots of good reasons, but please let me know if you're planning on turning up tomorrow.
Monday, May 14, 2007
where you at?
ok, so, i feel like there's been some disarray in the past few weeks, largely because of all the races on the weekend and stuff. this is a good week to get things back together, as a group, and individually.
stick with the schedule, or at least get any running you can in to keep your base up.
mandy and i are running tuesday morning out of Whole Foods, at 9am, by the bike racks in front of the store. we'll probably run a slow, easy 4-5 miles.
wednesday afternoon, we'll be meeting at 5:45pm at Whole Foods, for an evil, i mean, easy run. it is essentially a hill workout, which you can either run as a hard hill workout, or just as a normal run. the full run will be five miles, but there will be the option of turning back early.
saturday morning, i really want to get us up to seven miles, so that we can hit eight the following week.
if you've got doubts about where you're at, or what you should be doing, let me know.
go forth and run, people!
stick with the schedule, or at least get any running you can in to keep your base up.
mandy and i are running tuesday morning out of Whole Foods, at 9am, by the bike racks in front of the store. we'll probably run a slow, easy 4-5 miles.
wednesday afternoon, we'll be meeting at 5:45pm at Whole Foods, for an evil, i mean, easy run. it is essentially a hill workout, which you can either run as a hard hill workout, or just as a normal run. the full run will be five miles, but there will be the option of turning back early.
saturday morning, i really want to get us up to seven miles, so that we can hit eight the following week.
if you've got doubts about where you're at, or what you should be doing, let me know.
go forth and run, people!
Thursday, May 10, 2007
Pass on Chuy's
Mandy and Staci - I am really sorry, but I won't be able to run on Saturday. No Rob, I'm not being lame, well not exactly. Tonight I was walking down the stairs, carrying a tea pot a cup, 2 steps short of being back on the first floor, my right foot decides it doesn't want to come down correctly. The good news is the tea pot and cup did not break, and I didn't fall on them. The bad news - I've twisted my ankle. It hurts pretty bad right now. I have lived in this house for over 7 years, and its the first time this has happened, and there was absolutely no alcohol involved. I'll keep y'all posted.
Tuesday, May 8, 2007
wednesday night
revised plan -
i'm meeting with a few people at Whole Foods at 5:45, out by the bike racks in front of the door near the gelato counter.
we'll do a short track workout, be done by about 6:45, then anyone that wants to use my place to clean up, is welcome to.
then, we'll meet up at about 7:45 at, tentatively, 219, which is on the corner of 4th and Lavaca. from there, we can walk over to Club 115.
i'm meeting with a few people at Whole Foods at 5:45, out by the bike racks in front of the door near the gelato counter.
we'll do a short track workout, be done by about 6:45, then anyone that wants to use my place to clean up, is welcome to.
then, we'll meet up at about 7:45 at, tentatively, 219, which is on the corner of 4th and Lavaca. from there, we can walk over to Club 115.
slacker coach
if you're just skimming this, then at least make sure you respond to the questions at the end...
ok, sorry, everyone, for slacking this week. i kind of fell in a hole. there is a new schedule up to the left, which doesn't differ all that much from last week's. still, there is a plan. this week's quality workout will be a track workout, and this weekend, i'd like people to either run 7 easy, or, if you're running the Chuy's Hot To Trot 5K, then I'd add a mile warmup and a couple of miles after, even if it's later in the day.
I'd like to keep us on a cycle to hit eight miles on the 19th. all these races make it a bit difficult to keep everyone on the same course. in fact, the Congress Avenue Mile is on the 19th, so I'll have to figure out how to work that in, too, if i decide to run it.
we have social obligations wednesday night, as well. today is staci's last day of classes, and she's been talking for a month now about celebrating. mandy's students, including their one honorary male "member" (it was a week before i got that) are playing tomorrow night at 10pm at Club 115.
so, we must plan accordingly. step one is, i need to know who all is planning on doing the quality workout tomorrow, and if the morning (8:30 or 9) or afternoon (5:30) would be better. two options, here:
if there are no takers for running in the afternoon, then we'll just plan on when and where to meet to have fun. easy.
if people want to run in the afternoon, then we run at 5:30, hustle back, and people can feel free to clean up at my place, then we venture back out. you don't have to clean up, but i know i want to be clean, and showing up at the bar in synthetics that have been soaking in a saline/bacteria soup for four or five hours is not a good idea.
so, holla back with answers to the following questions -
ok, sorry, everyone, for slacking this week. i kind of fell in a hole. there is a new schedule up to the left, which doesn't differ all that much from last week's. still, there is a plan. this week's quality workout will be a track workout, and this weekend, i'd like people to either run 7 easy, or, if you're running the Chuy's Hot To Trot 5K, then I'd add a mile warmup and a couple of miles after, even if it's later in the day.
I'd like to keep us on a cycle to hit eight miles on the 19th. all these races make it a bit difficult to keep everyone on the same course. in fact, the Congress Avenue Mile is on the 19th, so I'll have to figure out how to work that in, too, if i decide to run it.
we have social obligations wednesday night, as well. today is staci's last day of classes, and she's been talking for a month now about celebrating. mandy's students, including their one honorary male "member" (it was a week before i got that) are playing tomorrow night at 10pm at Club 115.
so, we must plan accordingly. step one is, i need to know who all is planning on doing the quality workout tomorrow, and if the morning (8:30 or 9) or afternoon (5:30) would be better. two options, here:
if there are no takers for running in the afternoon, then we'll just plan on when and where to meet to have fun. easy.
if people want to run in the afternoon, then we run at 5:30, hustle back, and people can feel free to clean up at my place, then we venture back out. you don't have to clean up, but i know i want to be clean, and showing up at the bar in synthetics that have been soaking in a saline/bacteria soup for four or five hours is not a good idea.
so, holla back with answers to the following questions -
- are you running Chuy's?
- do you plan on running tomorrow afternoon?
- do you plan on coming out afterwards?
Work Out Rocked!
Last night Alan and I went to Batrop state park! In the trails of Bastrop State park, they have little posts that are in the ground and attached to some of the trees. Each one of these posts have a number. I told you that to only further tell you that I was handed a compass and a map, and these numbered posts were located on my map.
The object of this workout was to run from one post to the next, by using your map and compass to locate these posts. It teaches you navagation and stategy. I ran up hills, down hills, ridges, valley and flat planes, all in one work out! Later on I was informed of competions of this kind of work out. This was the first time I have ever done anything like it and it was alot of fun. If any of you ever get a chance, it is totally worth it.
ALYSSA
The object of this workout was to run from one post to the next, by using your map and compass to locate these posts. It teaches you navagation and stategy. I ran up hills, down hills, ridges, valley and flat planes, all in one work out! Later on I was informed of competions of this kind of work out. This was the first time I have ever done anything like it and it was alot of fun. If any of you ever get a chance, it is totally worth it.
ALYSSA
Sunday, May 6, 2007
Interval training for everyone
The New York times had an article the other day on the benefits of interval training. I know this is not news to you running experts, but it's good to see it mentioned in a general interest newspaper. One thing I got out of the Rogue classes I did over the past several years was how effective the combination of running and recovery (which for me is walking) can be. I now use a stopwatch and employ a run-walk regimen on the Town Lake trail.
Friday, May 4, 2007
the deal
ok here's the deal,
we are striving to go for the
1/2 marathon, however i am
in the middle of a move(actually 2 moves)
and will be moving 2 times in the next 4 weeks...
this, as anyone who knows about moving, takes time and
a shiny penny to do so. Best of luck to those
who may have an upcoming run....I am not trying
to neglect or abandon you; I have been sticking to workouts
in Bastrop (hey rosemary and stacy)running and boflex
or however the hell that is spelled. Anyway I will be moving
to Austin in 4 weeks but currently my family is moving to Rockdale
home of the dew berry jam and tigers. (we have alot of family there)
however we are in for the 1/2 marathon and undecided yet about
the run on the 12th! ok that sums it up......peace out homie g dawwwwgs
we are striving to go for the
1/2 marathon, however i am
in the middle of a move(actually 2 moves)
and will be moving 2 times in the next 4 weeks...
this, as anyone who knows about moving, takes time and
a shiny penny to do so. Best of luck to those
who may have an upcoming run....I am not trying
to neglect or abandon you; I have been sticking to workouts
in Bastrop (hey rosemary and stacy)running and boflex
or however the hell that is spelled. Anyway I will be moving
to Austin in 4 weeks but currently my family is moving to Rockdale
home of the dew berry jam and tigers. (we have alot of family there)
however we are in for the 1/2 marathon and undecided yet about
the run on the 12th! ok that sums it up......peace out homie g dawwwwgs
saturday long run is canceled
ok, looks like a lot of people can't make it tomorrow, so no group run. try to run and easy 5 or 6 on your own, and have a good weekend!
saturday's long run
Whole Foods
9am Saturday morning
course map
PLEASE RSVP - if no one is coming, then I may just run the ASH Dash instead. or, I may do both... but either way, i'd like to be able to plan accordingly.
ok, since most of you raced last week, and some of you haven't been running (ahem), this has been set up as a relatively easy week, except for those nasty Marshes. you know, it's kind of sad that Brandon and Amy Marsh, the local triathletes after whom the workout is named, are now constantly cursed. "stupid Marshes. I hate the Marshes."
anyway, i have a fun 6 miler for Saturday morning. we'll meet at 9am, at Whole Foods, by the bike racks in front of the door nearest the gelato counter. the course is mostly easy, with just a couple of pretty good climbs. it also includes the last two and a half miles of the AT&T half marathon, which should be fun. if you dfon't want to cover the whole 6, there will be several places where you can shorten the route.
please let me know by commenting here or emailing me if you'll be coming. if enough people are coming, i'll put water out. otherwise, there are places we'll be able to stop for water. you might bring a couple of bucks, just in case.
9am Saturday morning
course map
PLEASE RSVP - if no one is coming, then I may just run the ASH Dash instead. or, I may do both... but either way, i'd like to be able to plan accordingly.
ok, since most of you raced last week, and some of you haven't been running (ahem), this has been set up as a relatively easy week, except for those nasty Marshes. you know, it's kind of sad that Brandon and Amy Marsh, the local triathletes after whom the workout is named, are now constantly cursed. "stupid Marshes. I hate the Marshes."
anyway, i have a fun 6 miler for Saturday morning. we'll meet at 9am, at Whole Foods, by the bike racks in front of the door nearest the gelato counter. the course is mostly easy, with just a couple of pretty good climbs. it also includes the last two and a half miles of the AT&T half marathon, which should be fun. if you dfon't want to cover the whole 6, there will be several places where you can shorten the route.
please let me know by commenting here or emailing me if you'll be coming. if enough people are coming, i'll put water out. otherwise, there are places we'll be able to stop for water. you might bring a couple of bucks, just in case.
Thursday, May 3, 2007
Summer Speed
Just saw this on the RunTex web site. Good info.
Summer Speed: Think Strides After Every Run
by Wish, 5/3/2007
Summer’s almost here and pretty soon it’s going to kick in with day after day of disgustingly hot, humid weather. It sucks for running, but that’s not going to stop us. We’ll drink more, run earlier or later and go easier and shorter.
But we’ll keep running through the worst of the Central Texas steambath. You probably aren’t going to want to do 20-milers this summer and you might modify some of your other hard workouts, but what you shouldn’t give up on entirely during the summer is some sort of speed.
That isn’t to suggest you still have to do hard, hot and huge sets of track workouts, but by doing just a little fast running after you finish your normal workout can allow you to maintain some of your leg speed over the course of the summer so you don’t have to start all over again from scratch building your speed in the fall.
Summer speed isn’t really a workout as much as it is simply making strides a regular part of your routine. Undoubtedly, you’ve either heard about the value of strides or perhaps seen one of the Gazelle groups doing short sprints after their workouts on the Auditorium Shores grass.
Most runners do strides but typically do 50 to 100-meter pickups as a way to warm up for speedwork or races. Doing strides as part of a warm up, is the best way to ease gently into faster running. By briefly simulating race pace or just fast running by doing a few strides, you get the mind and body ready to run or race fast.
All well and good, but you should also consider doing 5-10 strides after your daily summer workouts. It won't take long. Spending a few minutes a day by doing strides, will pay dividends in holding onto your quick running form. In addition, a few strides every day will break up the monotony of summer slug runs and reinforce the notion that you can still run fast.
Summer strides are also a great way to sneak in a little speedwork for runners without spending an entire workout doing it.
Strides are easy to do, but you need to do them consistently. Don’t even think about whether you should do them or not or you’re too tired or hot. After finishing a run, just launch into a minimum of five strides and a maximum of 10 after your daily run.
Here’s how:
1. Do strides right away. After finishing your run, do your strides immediately—before you cool down, stretch or chill with a cold drink. Don't give yourself an out. Just do them automatically.
2. Try to finish your run on a flat, straight stretch of road or trail where you can do your strides without any traffic. Auditorium Shores is a good spot to do strides. So is Austin High where you can just do your strides on the track or on the grass. Avoid hills for your strides.
3. Increase your speed gradually. When you begin a stride, accelerate to top speed (maybe 75-80 percent of sprint speed) for the first third of the run, hold that top speed for the next third and for the final third of the stride, decelerate gradually.
4. Recover. A typical stride should take about 30-45 seconds so you should do a jog recovery (or walk) for about that length of time before launching into the next one. If you’re still winded, lengthen the recovery.
5. Stride back After recovering, simply stride back in the opposite direction for about the same distance.
6. Forget the watch. Don’t worry about timing the strides. IYour time doesn’t really matter. Nor is the exact distance important. The effort and the ability to hold onto that top-speed form is what counts.
7. Think quick leg turnover. Emphasize quick legs and arms. Focus on running tall and even.. .
Summer Speed: Think Strides After Every Run
by Wish, 5/3/2007
Summer’s almost here and pretty soon it’s going to kick in with day after day of disgustingly hot, humid weather. It sucks for running, but that’s not going to stop us. We’ll drink more, run earlier or later and go easier and shorter.
But we’ll keep running through the worst of the Central Texas steambath. You probably aren’t going to want to do 20-milers this summer and you might modify some of your other hard workouts, but what you shouldn’t give up on entirely during the summer is some sort of speed.
That isn’t to suggest you still have to do hard, hot and huge sets of track workouts, but by doing just a little fast running after you finish your normal workout can allow you to maintain some of your leg speed over the course of the summer so you don’t have to start all over again from scratch building your speed in the fall.
Summer speed isn’t really a workout as much as it is simply making strides a regular part of your routine. Undoubtedly, you’ve either heard about the value of strides or perhaps seen one of the Gazelle groups doing short sprints after their workouts on the Auditorium Shores grass.
Most runners do strides but typically do 50 to 100-meter pickups as a way to warm up for speedwork or races. Doing strides as part of a warm up, is the best way to ease gently into faster running. By briefly simulating race pace or just fast running by doing a few strides, you get the mind and body ready to run or race fast.
All well and good, but you should also consider doing 5-10 strides after your daily summer workouts. It won't take long. Spending a few minutes a day by doing strides, will pay dividends in holding onto your quick running form. In addition, a few strides every day will break up the monotony of summer slug runs and reinforce the notion that you can still run fast.
Summer strides are also a great way to sneak in a little speedwork for runners without spending an entire workout doing it.
Strides are easy to do, but you need to do them consistently. Don’t even think about whether you should do them or not or you’re too tired or hot. After finishing a run, just launch into a minimum of five strides and a maximum of 10 after your daily run.
Here’s how:
1. Do strides right away. After finishing your run, do your strides immediately—before you cool down, stretch or chill with a cold drink. Don't give yourself an out. Just do them automatically.
2. Try to finish your run on a flat, straight stretch of road or trail where you can do your strides without any traffic. Auditorium Shores is a good spot to do strides. So is Austin High where you can just do your strides on the track or on the grass. Avoid hills for your strides.
3. Increase your speed gradually. When you begin a stride, accelerate to top speed (maybe 75-80 percent of sprint speed) for the first third of the run, hold that top speed for the next third and for the final third of the stride, decelerate gradually.
4. Recover. A typical stride should take about 30-45 seconds so you should do a jog recovery (or walk) for about that length of time before launching into the next one. If you’re still winded, lengthen the recovery.
5. Stride back After recovering, simply stride back in the opposite direction for about the same distance.
6. Forget the watch. Don’t worry about timing the strides. IYour time doesn’t really matter. Nor is the exact distance important. The effort and the ability to hold onto that top-speed form is what counts.
7. Think quick leg turnover. Emphasize quick legs and arms. Focus on running tall and even.. .
Wednesday, May 2, 2007
california dreamin'
Big Sur rocks!! Wow.
had a great time in cali this last weekend. my brother lives in santa cruz with his girlfriend. had not seen him in the last year. so it was great to hang with him. it was his bday weekend. and he just got into running in the last couple of months. so the big sur 5k would be his first race.
on saturday we drove down to monterrey to pick up our race packets and checkout the marathon expo. expo was pretty cool. we got to see Dean Karnazes do a speaking session. he's great. i really like him a lot and recommend his book to everyone. if you've not read it, read it now. he's pretty reserved and actually a bit shy. so that was a surprise to me as i thought with all the press he's gotten that he would be this total media savvy kind of guy. he's not. he's just like you and me, except he runs farther.
after we left the expo we drove down 17 mile drive past pebble beach. out of this world. amazing. some people have a crap load of money. kind of insane.
that dumped us into carmel, we headed back toward hwy 1, took a right to the south, and quickly found the finish/start line for the race on sunday. here on hwy 1 in carmel, at rio road, is a sign that says "big sur 26 miles" this is the sign that inspired a local runner to create the race 22 years ago. we then drove down to big sur. this is the marathon course. pretty cool.
well words cannot truly do justice to the coastline down to big sur. suffice it to say when you see it, you get it. holy crap is it amazing. we hung out at one by brother's favorite beaches in big sur for a bit. very nice. then drove back to carmel/monterry and then on to santa cruz. the drive is just amazing, the hills are intense, the wind can be constant. it's a challenging marathon course to say the least. they recommend that you add 20 minutes on to your goal time when running big sur. crazy.
sunday morning 5am santa cruz, we're up, making coffee and getting dressed. it's about a 45 minute drive down to carmel. the race starts at 7:30. it's overcast and cold. perfect.
the drive is uneventful, we stopped for coffee etc...had a pre-race snack. feeling decent. found parking. we now had to hike/run to the start as we did not have pins for our race numbers. or so I thought. (I found the pins when I unpacked last night. lol) we barely found pins in time, hit the porto's, and then over to the start line. the start line for the 5k is the finish line for the marathon/5k etc....
weather is cold, overcast, foggy, almost rainy. perfect. : )
i didn't have high expectations for this race. i just wanted to go out and have fun. maybe run with my brother. just enjoy it. well he was fine running on his own. so i did my thing as well. first mile was all uphill. i was feeling good and kept going. the next half mile wound through a neighborhood, then jumped onto a dirt path. path started us back towards hwy 1, houses above and to the left of us, and a gorgeous bay to the right. hit mile 2 as we got back to hwy 1, feeling good still and time was good. as we turned onto hwy 1 we started uphill, this was a tough climb at this point in the race, but you knew once you got to the top it was all downhill. once over the top i was cruising and picking up the pace, feeling good, got to the finish and still had enough to kick it in. ended up PRing it by almost 30 seconds!!
it was a tough course, and i was a bit surprised to pr it, but then i wasn't as it's been two months since i pushed it on a 5k. so i think it's more down to conditioning and getting fitter over the last couple of months rather than a huge jump on a 5k. either way it felt good.
my bro had a great time in his first 5k. he's seems to like running and i really hope he sticks with it.
i am seriously considering doing the full marathon next year. and i encourage anyone and everyone to do the same. it's an amazing place. would be so cool to do it with some of y'all. there's also a half marthon in november that i'm considering doing.
http://www.bsim.org/
yesterday on the flight home to austin from san jose i saw a couple that i knew from the austin runners club, that was really cool, they are a neat older couple. it was his 10th big sur marathon. pretty amazing.
i'll be heading back to cali in july to run the 1/2 at the san francisco marthon. if anyone wants to join us on that give me a hollar. it should be a blast, we are running the 1st half which goes over the golden gate bridge.
http://www.runsfm.com/home.html
adios y'all,
chuck d
had a great time in cali this last weekend. my brother lives in santa cruz with his girlfriend. had not seen him in the last year. so it was great to hang with him. it was his bday weekend. and he just got into running in the last couple of months. so the big sur 5k would be his first race.
on saturday we drove down to monterrey to pick up our race packets and checkout the marathon expo. expo was pretty cool. we got to see Dean Karnazes do a speaking session. he's great. i really like him a lot and recommend his book to everyone. if you've not read it, read it now. he's pretty reserved and actually a bit shy. so that was a surprise to me as i thought with all the press he's gotten that he would be this total media savvy kind of guy. he's not. he's just like you and me, except he runs farther.
after we left the expo we drove down 17 mile drive past pebble beach. out of this world. amazing. some people have a crap load of money. kind of insane.
that dumped us into carmel, we headed back toward hwy 1, took a right to the south, and quickly found the finish/start line for the race on sunday. here on hwy 1 in carmel, at rio road, is a sign that says "big sur 26 miles" this is the sign that inspired a local runner to create the race 22 years ago. we then drove down to big sur. this is the marathon course. pretty cool.
well words cannot truly do justice to the coastline down to big sur. suffice it to say when you see it, you get it. holy crap is it amazing. we hung out at one by brother's favorite beaches in big sur for a bit. very nice. then drove back to carmel/monterry and then on to santa cruz. the drive is just amazing, the hills are intense, the wind can be constant. it's a challenging marathon course to say the least. they recommend that you add 20 minutes on to your goal time when running big sur. crazy.
sunday morning 5am santa cruz, we're up, making coffee and getting dressed. it's about a 45 minute drive down to carmel. the race starts at 7:30. it's overcast and cold. perfect.
the drive is uneventful, we stopped for coffee etc...had a pre-race snack. feeling decent. found parking. we now had to hike/run to the start as we did not have pins for our race numbers. or so I thought. (I found the pins when I unpacked last night. lol) we barely found pins in time, hit the porto's, and then over to the start line. the start line for the 5k is the finish line for the marathon/5k etc....
weather is cold, overcast, foggy, almost rainy. perfect. : )
i didn't have high expectations for this race. i just wanted to go out and have fun. maybe run with my brother. just enjoy it. well he was fine running on his own. so i did my thing as well. first mile was all uphill. i was feeling good and kept going. the next half mile wound through a neighborhood, then jumped onto a dirt path. path started us back towards hwy 1, houses above and to the left of us, and a gorgeous bay to the right. hit mile 2 as we got back to hwy 1, feeling good still and time was good. as we turned onto hwy 1 we started uphill, this was a tough climb at this point in the race, but you knew once you got to the top it was all downhill. once over the top i was cruising and picking up the pace, feeling good, got to the finish and still had enough to kick it in. ended up PRing it by almost 30 seconds!!
it was a tough course, and i was a bit surprised to pr it, but then i wasn't as it's been two months since i pushed it on a 5k. so i think it's more down to conditioning and getting fitter over the last couple of months rather than a huge jump on a 5k. either way it felt good.
my bro had a great time in his first 5k. he's seems to like running and i really hope he sticks with it.
i am seriously considering doing the full marathon next year. and i encourage anyone and everyone to do the same. it's an amazing place. would be so cool to do it with some of y'all. there's also a half marthon in november that i'm considering doing.
http://www.bsim.org/
yesterday on the flight home to austin from san jose i saw a couple that i knew from the austin runners club, that was really cool, they are a neat older couple. it was his 10th big sur marathon. pretty amazing.
i'll be heading back to cali in july to run the 1/2 at the san francisco marthon. if anyone wants to join us on that give me a hollar. it should be a blast, we are running the 1st half which goes over the golden gate bridge.
http://www.runsfm.com/home.html
adios y'all,
chuck d
marshes tonight!
ok, it looks like there are at least four of us tonight, meeting at the bike racks in front of whole foods (by the door that's next to the gelato counter).
mandy, amanda and i ran a half "marsh" this morning, due to time constraints. i'm ready for my two-fer. i might run tonight a little easier, though - kind of "marsh-mellow". HA!
then later, club 115 for the girl guitar gig!
mandy, amanda and i ran a half "marsh" this morning, due to time constraints. i'm ready for my two-fer. i might run tonight a little easier, though - kind of "marsh-mellow". HA!
then later, club 115 for the girl guitar gig!
Tuesday, May 1, 2007
after hours with the lovely ladies of girl guitar...
mango-wikipedia here, inviting you all out to club 115 (2nd and san jacinto) wednesday and/or thursday at 10pm to see my girls play! wednesday is the end-of-class showcase with a full band for one class, while thursday is an open jam for any former/current/prospective girl-guitar-ers, and rob soon! (he's our honorary "member").
there's no cover and we have drink specials! something to the tune of $3 mojito's and $4 cosmo's! also please check out our website at myspace.com/girlguitarclass, or for more info email me at girl-guitar@hotmail.com.
see you guys soon!
rowdy
there's no cover and we have drink specials! something to the tune of $3 mojito's and $4 cosmo's! also please check out our website at myspace.com/girlguitarclass, or for more info email me at girl-guitar@hotmail.com.
see you guys soon!
rowdy
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