Swim Training

Followed up this morning's run with my first swim of the year.  1500 yds in 28:47.  Not bad after a six mile run.

Run Training

Even though I lolly-gagged and showed up late for the carpool, I eventually joined Slowrunner77 & Kirk for some Hill Training this morning.  While we had snow in North Reno, we got down south by Huffaker Park and it was just barely raining with a few flakes.  We found a nice, weather-proof loop with a nice hill to run on.  I think will train here some more in the future.

Run Training

Lunch hour run.  Pretty lackluster but I needed to get it in.  Really felt tired

Crossfit WOD

Scaled-down

3 rounds for time:
10 Bench Dips/5 30# DB Shoulder Press/25 Air Squats

5:06

C2 Rower Workout

Interval Day on the old Rower.  3x1000m+2:00 recovery (3:51/3:55/3:56) went out a bit hard and felt yesterday's race.

Whole Foods Running School Half Marathon

Cruised over to Roseville with Slowrunner77 & Turi for a Half-Marathon.  While I didn't feel as good as last week, I felt confident in my training and diet that I might get a good run in.  One change I made -- I seeded myself to the front.  For the past two years, I've lined up in back and wasted way too much energy passing runners with mp3 players on that can't follow a straight line.  Today I got up front and held my lines without getting in any one's way.  I took off and made sure I didn't pass anybody and hit the first mile in 8:36 -- bad move.  I relaxed and ran slower but realized I had good footspeed so I let it go,  The course wasn't flat but I still hit 10k in the low 55's.  I still felt good and knew I'd make my goal of sub-2:10, so I calculated new goals.  A sub 2-hr looked possible and a sub 2:05 probable.  I focused on hydration and kept going.  Unfortunately, just past the 10 mile mark, I came to an overpass and it broke me.  I ended up walking and never got dialed back in.  I crossed the finis at 2:06:31 -- 14 seconds from a PR (set in 2002).

C2 Rower Workout

Hit the Rower for some interval training.  5x1:00+3:00 RI.  I hit 280m/281m/280m/282m/284m for the intervals.  I found this to be some violent efforts.  I followed up with yoga class.

Run Training

Got 45 minutes on the tradmill set for random.  Got 4.13 miles @ just under 11 min per.  The 6% hills wrecked me.

C2 Rower Workout

I went to the gym for a little recovery work so I hit the rowing machine for 5K.  About 3 pulls in I couldn't resist going for it and ripped a 20:47 -- a new PR, so much for taking it easy.

Rock n Roll AZ 1/2 Marathon

Joined RT and his lovely bride Gabs in Tempe for Rock n Roll Arizona.  I planned on doing the marathon but stepped-down at the last minute to do the half.  I felt good about the race as I ended up about a half minute faster than my last 1/2 marathon.  The course started rolling in the last four miles and I faded in the last mile but felt good most of the race.


Gabs ran her first marathon and rocked it sub-5 hrs so we all felt thrilled and celebrated @ La Bocca in Tempe later in the evening.

Pre-Race:  they started the race by a Memorial Park in Phoenix and I snapped this as a motivational tool.

Starting Line

A KISS Dance Team -- better & cooler than any band along the course

Goofing along the course

RT & Gabs post-race

Gabs: Marathon Queen for the Day!  (my staff created a fitting tiara)

Run Training

Hit the Verdi Loop for a lunch hour run.

2011 Preview?

JWT: 100 Things to Watch in 2011

View more presentations from JWTIntelligence.

Cobweb Chaser 5k

Visited San Antonio, a DiamondDave recommended destination, over New Year's with family and got to run SARR's Cobweb Chaser to start the year.  I got race with my Stepfather Lamar and my Stepbrother Brad, so just toeing the line with them made the race special.  I got to enjoy a flat course for once in my life and crossed a long (3.19 mile) 5k finish in 26:18 for my fastest 5k since the "comeback in Feb. '09," although I ran a negative split for the second 5k in the '09 Rock 'n River 10k in 26:06.  I wanted the course to be dead-on because I quietly thought I had a mid 25 in the legs but I guess I'll just have to work until my next fast course, no wait, I'll cry like a little girl because the big mean race wnt too long.  Even cooler I got a race in Texas under my belt.