"By failing to prepare you are preparing to fail"

Yasso 800s with Darin and Jo. I managed 10 of them, with most being in the 3:10 range...I was shooting for 3:20s or better. My 4th and slowest was 3:19. Now, if I have the endurance, I should be able to rock at SGM.

About 82F, light breeze

3 recovery miles. Was still zapped from the Yasso 800s on Thursday. 

Went waterskiing with Darin and Wes to celebrate Darin's 50th bday.

The temps were in the mid 60's and it felt great!

Woke up the family early and got to the race in downtown Ft Worth early. The boys (7 and 8) ran the Kid's K at 7:15 -- I ran it with my youngest, and he was grinning from ear to ear as he passed people in the final stretch. This run give trophies to all the kids -- they are recycled trophies donated from Ft Worth Runners Club members. It's a cool practice...the boys really love their trophies!

My race started at 7:30. Darin, John, Dave and I discussed strategy a little before the race. Dave is still recovering from an injury, so was planning "easy 8s". Darin and I felt pretty good -- our PRs for 15K are right around 7:05 pace. We weren't sure what the day would bring, so we were aiming for 7:15ish pace...that is until the gun went off!

During the first mile or weaving and jockying, my Garmin showed 7:13/mi..it felt comfortable. We sped up a little and crossed the first mile marker in about 6:56. I still though it felt very "doable" to maintain. So, I settled in to a comfortable pace.

The course is very flat and hugs the Trinity River. The wind was steady at about 15MPH out of the north, but it only seemed to be directly in our faces for a little bit mid-way through the race.

After the turnaround at about mile 5.5, the wind was at my back, and it still felt good, so I started passing a few people. I picked up the pace a bit, and had a strong finish.

I ended up with a 1:04:14 -- my previous PR was 1:05:38 (back in January). This is a 6:56 pace -- my first sub 7:00/mi race in anything greater than 10K!! Woohoo.

Placed 5th in my AG.

I'm happy with the result and feel good going into the last few weeks leading the SGM.

Met Darin and Jo before work for a nice cool run. We were a little sluggish at the start, then warmed up. I decided to run an extra 2 miles on my own, after Jo and Darin dropped off. The cool moring air felt great.

AP: 7:38

59F, no wind

Met Darin and Jo at the track. We were all a little sluggish, but managed 4 x 400s.

1:15

1:22

1:20

1:18

As much as I don't like to run on Sundays, I had little choice. We had our first soccer game of the season Saturday morning at 8:00AM -- just no time to get in a 20 miler before the temps got to 80 or 90, so I opted for Sunday morning.

Ran with Darin and Dave. Picked up a new pair of Saucony's last night at Academy Sports. $39..not bad. And they felt great on the 20 miler. I'll put them away now and save them for St George.

The cool temps felt great!

AP: 7:48

64-77F, N5

6 recovery miles. Felt sluggish, but glad I ran. Another hot morning.

AP: 8:04

80F, S10

Track workout w/ Darin and Jo.

Jogged from Darin's to the track: 1.65 miles

200m -0:37 (4:56/mi)

recovery: 1:25 (.13 m)

400m - 1:19 (5:08/mi)

recovery: 3:10 (.19 mi)

600m - 2:02 (5:15/mi)

recovery: 4:10 (.25 mi)

800m -2:47 (5:27/mi)

recovery: 3:42 (.21 mi)

800m -2:48 (5:33/mi)

recovery: 5:28 (.27)

600m-2:02 (5:19/mi)

recovery: 3:10 (.16 mi)

400m-1:18 (4:55/mi)

recovery: 2:28 (.12 mi)

200m- 0:33.8 (4:24/mi) wind-aided

jogged back to Darin's: 1.8 mi (8:30ish)

65F, NW10

9 miels on the bike (I'll call it 4 miles of running)

Thunderstorms in the middle of the night knocked out electricity, so my alarm didn't go off -- I finally got to the trail around 9AM. It was hot and humid...was a lot of work to finish 13.1.

75-85F, 80% humidity

AP: 9:09 (Included 2 miles of walking)

7 miler from home. Some long hills. Good training for SGM. Felt very sluggish for the first couple miles. HR seemed a bit high for the first mile for the pace I was running. Temperature was excellent (64F).

AP: 7:51

AHR: 148 bpm

65F, no wind, 60% humidity

Met Jo and Darin before work. Darin found out that the hip pain he's been having is mild to moderate DJD (Degnerative Joint Disease), and he was told it won't get better, and to cut back on the distance and speed -- my running buddy is injured. That's a big bummer.

Jo is having knee issues.

We jogged the first 1.6 together at about 8:40 pace, then I left them, and finished 4 miles with a nice tempo run.

AP: 7:35 (8:37,8:02,6:28, 7:04)

65F, N10

Last 10 miler before SGM. Started out uphill into the wind. Felt sluggish, but started feeling better when I turned to a crosswind. Stopped at mile 6 at the gas station, drank a 12 Oz chocolate milk, then finished strong. The last 2 miles felt great..net downhill with the wind.

AP: 7:31

62F, S15

4.6 easy solo miles at lunch. No watch...probaby 7:45/mi.

78F, sunny, E10

Just an easy jogged around the neighborhood. My last run until Saturday! Time to pack my bags. Looks like it's going to be singlet weather (Boston 2010 singlet it is!)

AP: 8:01

75F