9/28/06: SMARTie Hills!

Another SMART hill workout…of course this is one of my favorite work-outs. However, I took it easy tonight because of all the racing I have this weekend (Tri and X-Country Relay!) I did a 2 mile warmup out to the hills, 2 miles of hills, and then 2 miles back. The best part is that I ran with Strider Hillary on the way back and we talked about last minute tri things, as well. I think I am ready. If not, there’s nothing else I can do to make me do ‘magically better.’

THE STATS:

6 miles
2 mile wu, 2 mile cd, 2 mile hills

Heart-rate: N/A
Weather: warm, but I brought water this time!

9/27/06: Another Neighborhood Recovery Run!

4 miles around the ‘Hood tonight. It was a good night and a good run. It gave me time to get excited about the Tri (like I’m not already!) and really stretch everything out. A few more days…a few more days…

THE STATS:

About 4 miles
About 40 minutes

Heart-rate: N/A
Weather: humid.

9/26/06: Terry Hershey 180/180’s!

Woo…a tough but doable workout tonight at the park. About 3-4 miles of 180/180’s (not sure what pace we were suppose to be doing-so I just ran fast!) and a two mile warmup beforehand. I admit I probably could have ran faster, but I took it easier as to not overdo it before the Tri this weekend!

THE STATS:
About 6 miles

17:44 wu
39:23 total 180/180’s. (about5x)

Heart-rate: N/A
Weather: humid.

9/25/06: 3 Loops Around Good Old Memorial Park.

I didn’t get my long week in on the weekend so I had to get it in during the week…Yuck. However, I had plenty of company as I made my loops around the Park. The crowd of runners getting ready for the Houston Marathon gave me a great energy tonight. And the MPR crowd gave me props too…never a bad thing. Overall, a great run.

THE STATS:
9 miles

1.22.50
ave. 9:12/mile

Heart-rate: N/A
Weather: warm-stock!

9/20/06: A Recovery Run at Home.

After yesterday’s nice SMART workout (although I didn’t push myself to exhaustion!) I decided to do an easy 3 tonight by the house. I could feel myself being tired but I pushed through out. Overall, a satisfying run.

THE STATS:

30 minutes total running
about 3 miles

Heart-rate: N/A
Weather: humid.

9/19/06: SMARTie Hills!!!

Tonight was a rousing rendition of SMARTie hills out at Terry Hershey Park. I actually enjoy doing hills, although the hill out there is quite long and much less forgiving then the St. Thomas hill we run out by Shepard Hill. The workout was a 2 mile warmup out to Hwy 6, 2 miles of hills, and a 2 mile cool down run back. I ran well overall, but I need to remind myself to bring water next time we do this workout.

The STATS:

6 miles total running
2 mile wu, 2 mile hills, 2 mile cd

Heart-rate: n/a

Weather: humid.

9/18/06: Recovery Run in the Neighborhood!

I ran about 4 slow miles tonight in the neighborhood. Still a little sore from yesterday’s Tri efforts. A good, solid run.

The STATS:

4 miles total running
about 40 minutes

Heart-rate: n/a
Weather: cool, upper 70’s.

9/17/06: My practice Tri in Manvel, Texas!

I needed to get one good ‘practice tri’ in before the real thing in a few weeks, and this was going to be my only opportunity to do it. I heard about Twin Lakes through the local-tri scene, and knew this was going to be my only chance to get in the dreaded lake swim. I am not going to lie…that swim was rough!!! I think it was kind of creepy having the little fishies nipping at my toes and scuba divers just chilling under my feet. Ughh. I did the 300m swim in about 15 minutes.

Transition 1 was about 2:15, which was good considering that I didn’t have any of my stuff lying out and ready to go. Good hustle there, Jess. Then onto the bike. The route I was biking was a 2 mile loop, so I had to do 5 of these to get in 10 miles. It just so happens that the dumb loop passed by two homes with huge, aggressive and mean guard dogs. The first time I did the loop I was able to outpedal their snatching teeth, but the 2nd time I went around the loop, I had Wes drive my car between me and the dogs. They weren’t very scared of the car, but at least they stopped chasing me! 47:45 for the bike, slow but steady.

Transition 2 was a quick and speedy .45 seconds, since all I did was hop off the bike and change helmet to cap. Plus I drank some Gatorade-I needed it. I figured out a .5 running loop that took me away from the dogs, so I ran the loop 6 times, which really wasn’t fun but it allowed to me drink Gatorade every time I passed Wes and he was playing music for me out of my car. He rocks as a training coach:). I finished the run in 30:00 even.

Overall, I was happy with my efforts and I managed to finish in my ideal 1:30ish time frame. It was sure humid and I hope it’s not this bad for the real thing. There isn’t a whole lot more training I can do now, other then maintain my swimming and biking. The run will be the cake where I get to pass everyone, Striders Hillary and Lee tell me:).

The STATS:
1:34:45 total

300m swim-14:50
10 mile bike-47:45
3 mile run-30:00

Heart-rate: n/a
Weather: humid!!! But it cooled down as the evening went on.

9/16/06: McGregor Founders Day 10k!

If you can envision a classic case of Murphy’s Law at its best/worst, this would have been the McGregor 10k. I don’t even know where to begin…but before I rip into what wasn’t right/cool about it, I will mention what was good: the shirt, the race packets, 7:30am start time. Now, onto the bad: unclear directions to the starting line, no chip timing (more on this later), only 3 water stations, ‘not smart/exciting/scenic’ course layout. And…the UGLY: Wrong directions on the course by course officials!, collisions with the 5k/10k runners due to unclear markings on course, no post-race food (sorry, bananas and stuff you pay for don’t really count!), lack of chip timing/inaccurate pull tab timing. No mile markers. Did I mention the weather? 80 degrees and 80% humidity at start time. Wow…it was a lot like Houston.

I ran, and ran. And ran. This race felt really long. This was mainly due to lack of mile markers (or maybe they were there and I didn’t see them?!) and the fact that the course had all sorts of turns and backtracking/loops that seemed to make no sense. I don’t honestly know if I ran 6.2 miles or not, but I am willing to bet this was NOT a certified course. (Case in point-the 5k’ers ended up running 3.5 miles!) Ah well.

This was certainly NOT a PR for me…but according to ‘official’ results that were posted on their website, I finished 2 minutes slower then my watch time of 53:01! Ahhh well again. What can you do. I don’t even think I was in the running for hardware either, with age-awards running every 10 years, 3 deep. I will chalk it up to one race closer to finishing the Texas 10k Challenge! On to Austin for the last one in a month!

The STATS:
6.2 miles total?

53:01 unofficial watch time
ave. 8:31/mile

Heart-rate: n/a
Weather: decent. 80 degrees and 80% humidity at start.

9/14/06: SMARTie HOP and 3 Miles!

A great workout tonight...5 miles (2 mile warmup and 3 mile cooldown) and a rousing rendition of SMARTie HOP. I am tired from Tuesday’s efforts on the relay so I played it ‘easy’ tonight. It was good to talk with Coach Steeeeeve about Tri stuff…the countdown has officially begun with about two weeks to go! Excited! 10k race on Saturday (hoping to PR). Woohoo!

The STATS:
5 miles total

2 mile wu, 3 mile cd
17:52 Warmup
27:37 cooldown

Heart-rate: n/a
Weather: decent. Haha.

9/12/06: Kenyan Relays @ Stradford HS!

My favorite speedworkout! While everyone else in Striderland is recovering this week, I am still building my mileage up to 30 miles at the beginning of October. I ran hard tonight, giving myself an ‘A’ effort, probably too hard but it felt sooo good. I am still ‘relatively slow’ though, compared to where I was pre-injury, but I feel my strength coming back to me everyday. And my endurance is certainly back, as well. Looking forward to tacking on the 10 miler in Clear Lake in a month! Woohoo Marathon season!

The STATS:

5 total miles
1 mile wu, 2 mile Relays (about), 2 mile cd

Heart-rate: n/a
Weather: humid and breezy.

9/11/06: Post-Marathon Party Signup Run!

After dropping about $200 and getting registered for the three warmup series races, the 10 miler and the actual Marathon (OHHHHHHHHH!!! I have to do it now!!!!) and drinking a nice icy beer, I got in a good 4 miles in around the Loop. I was suppose to hook up with the Striders, but I couldn’t make it back to their meeting spot in time, so I got in the run alone.

I was actually fine with that, because I can’t REMEMBER the last time I ran the loop. It was so healthy for me and I am totally jazzed to be back around the scene of runners! The only really bad thing is that I am hurting from yesterday’s workout pretty bad and the humidity was easily 100% tonight. Woof, maybe that beer wasn’t a great idea. Overall, a good run though.

The STATS:

4 miles total running
mile 1 9:03
mile 2 9:38
mile 3 9:16
mile 4 9:55 (long)

Heart-rate: n/a
Weather: 100% humidity

9/10/06: Weekly Long Run and Bike and Feeling Tired.

The long week finally wants to catch up with me, but after relaxing most of this day, I am ready to get in a good workout. I must disclaim though, I don’t think doing what I did was a good idea-combining two hard workout efforts (hmmm, haven’t I said that before?!)

Anyhow, got in 10 miles of hard mile-long intervals on the bike. I needed to do more milage, but since I am still working to improve my technique and get more power behind my pedaling, I was fine was 10 miles. My top speed was 17.3 miles, and I usually averaged about a 15.3 mph. I’ll take that for my trusty hybrid bike!

I was tired, but took a long enough break to change shoes and drink some gatorade before I headed out for 7 miles on my feet. I felt fatigued, but not totally dead. I didn’t find that power in my run though that I usually have. Ah well, I guess that is another aspect that makes the Tri a challenge.

Overall, a great ‘brick’ and looking forward to the Tri more and more everyday. My goal right now is to finish it, but I will be happy with a 15 minute swim, 45 minute bike and 30 minute run. We’ll see!!!!


The STATS:

7 miles total running

About 1:05

Heart-rate: n/a
Weather: cool and breezy

9/9/06: Short and Sweet Recovery Run.

I had plans for tonight, so after a lonnng and stressful day, I got in a quickie to have some energy for the night. 2 miles seems like nothing, and sure enough, it went by very quickly. I felt strong and happy and am looking forward to a 7 mile run and 10 mile bike tomorrow night.

The STATS:

2 miles total
about 20 mins total

Heart-rate: n/a
Weather: it’s Texas.

9/7/06: SMARTie Hills!

Tonight’s workout comprised of hills. Where on earth do you find hills in Houston, you may be asking? I was wondering that myself, but there is a zone right off of Hwy 6 and Briar Forest (I think) where you can run up and down the acquduct banks of Buffalo Bayou. Not exactly the most scenic thing to do, but it was a great workout.

The two mile warmup/cooldown was probably the best part though, because of the scenic trees and path down by the bayou. I literally felt like I was no longer in Houston. How awesome would it be to live right by THAT?! I felt like I was in the mountains of North Carolina again. I could almost smell that fresh, cold mountain air. ALMOST. The run back was great too…in the pitch dark with only the moon as my company. Now I know how Sam feels on his night runs…

The STATS:

5 miles total

2 mile wu, 2 mile cd, 1 mile of hills

Heart-rate: n/a
Weather: humid, humid. Did not bring water:(

9/7/06: Houston Strider (and personal friend of mine!) Stacie Pyle in the Houston Chronicle today!

There is a very nice feature today in the Running Notebook by Roberta MacInnis on new runners, Power in Motion (the same program that jump-started me into running again) and the upcoming Houston Marathon. My good running buddy Stacie is a new coach for this season's PIM and tells of her first expierences running as well as losing 40 pounds in a little over a year just by running!!!

Read all about it here:

http://www.chron.com/disp/story.mpl/sports/run/4168670.html

More later on my workout tonight!

9/5/06: SMART Butt-Kicking: Schedule C!

So this is the workout most people dread: the 5x800s! Ohh, I kicked my own butt today, for sure (even only doing 4 repeats). Got in a good CORE workout, did a mile warmup, and then began my repeats (note, they are not all in the row-we do strengthing exe. in between intervals). I knew I took the first one too fast (3:52) and felt my groin tightening up. Ohhh well…I slowed down the rest…4:11, 4:00, 4:06. My need for speed is there though, and this groin thing is really slowing me down, lol.

I need to take care of myself, no doubt about that…so I think I am going to take the rest of this week easy. I cooldown with another mile and am hoping there is no damage done. I have a 30 minute swim on Thursday morning, and then I am going to run either 3 or 5 miles, depending on how the groin feels. Sighhh….injuries!

The STATS:
5 miles total
1 mile wu, 1 mile cd

4x800 repeats
3:52, 4:11, 4:00, 4:06

Heart-rate: n/a
Weather: cool but really humid (87%)

9/2/06: Long Distance Run-6 Miles!

I had every intention of doing this run early in the morning, but after a crazy night of rock star partying, there was no way that was going to happen!!! So, a lovely evening this became. The weather couldn’t have been nicer for Sept. and it was a holiday weekend so there really wasn’t a whole lot of traffic on the roads.

I got in a good solid 6 miles (well about!) in 55 minutes. I felt well hydrated and entergetic the entire run. The groin wasn’t bothering me. Today was certainly considered a good run. Tomorrow will be 10-15 miles on the bike, and Monday will be 40 minutes in the pool. Can’t wait…one month and counting til my first tri!

The STATS:

About 6 miles total
55:00 minutes running

Heart-rate: n/a
Weather: nice.

8/31/06: Short SMART Workout, but Still Good!

I only ran 2 miles today for two reasons. First-I am slowly building my mileage up. Secondly-my groin was a little sore from Tuesday so I thought it was better not to push it ‘too much.’ The workout today called for the new SMARTie HOP, but since this isn’t really a running intensive program (other then short bursts of speed) so I was able to participate 90% of the time. Looking forward to the first workout I can do full out.

The STATS:

2 miles total

1mile wu, 1 mile cd

Heart-rate: n/a

Weather: warm, but a cool breeze