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
Friday, May 4, 2007
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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