Training Highlights


Hardest Workouts

Tuesday Steady State (click link to read about this workout)

Friday Track Workout at Lake Highlands High School

3 mile warm up @ 7:45/mile

Strides, Drills

6 x 800 meters (with 3 minutes jogging rest in between each)

800 times(2:59, 3:09, 3:08, 3:08, 3:05, 3:04)

3 mile cool down @ 7:54/mile

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I recovered quickly after each 800 and the pace was manageable.  I was supposed to run each 800 in 3:05-3:10.  I got a little carried away on the first 800, but the other 800s were right on pace.

My legs were pretty tired after this workout which made my 3 mile easy run in the afternoon a little harder than normal.

Long Run

20 miler #3


My legs and body were beat when I woke up this morning, and this 20 mile run was hard from beginning to end.  I set out around 6:45 a.m. and made my way over to Duck Creek.  I ran on the trail past several ducks and some very strange looking geese.

Once the trail turns North, it leads all the way to Lookout Park, around the soccer fields, down a steep hill, through a golf course, and into a nice neighborhood right across from Spring Park. Spring Park has plenty of shade, hills, and beautiful homes.

The end of this neighborhood was my turnaround point, and there were only slight differences to the course for my return trip.  I increased my pace throughout the entire run which was anything but easy.  Grit and discipline got me through the last two miles.  When I reached my house,  I had some more Tailwind and then walked a very slow mile.  After showering, I ‘collapsed’ on my bed to do nothing for about an hour.  I finally got back up around 11 a.m., and I was surprised that my legs felt as good as they did.

Note – I am noticing that I need less recovery time after each hard run.  Progress!

Total Mileage

78.1 miles / 125.5 km

Total Elevation Gain

1,158 ft / 353 m


The rain came pouring down during my first few runs last week.  Every time I stepped out the door, the skies opened up on me.  It was a little cooler out in the mornings, but the afternoon temperatures were still upper 80’s and lower 90’s.


Gear Notes

Mizuno Wave Universe 5 racing flats for most every run.  I use the Tom Tom Spark 3 GPS watch.  After hard workouts, I wear my 2XU Compression Pants, and I wear CEP Compression Calf Sleeves for some of my long runs.  I would have worn them today for my long run, but they needed to be washed.  Occasionally I wear my 2XU Compression socks when I run, but they work better for recovery (in my opinion).

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Nutrition and Hydration

I ate my normal food, just more of it.  Rice, cereal, oatmeal, pretzels, apples, some homemade vanilla ice cream.  I used Tailwind (lemon flavor, no caffeine) for hydration on my track day and during my long run.

Coming Up this Week

Tempo repeats, a 5k race, and a 20 miler.

Upcoming Races

Saturday, October 14 – Moni 5k

Saturday, October 28 – Heroes Run Half Marathon (Shreveport, LA)

Sunday, December 3 – San Antonio Rock ‘n’ Roll Marathon

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  1. I have a couple of pairs CEP compression calf sleeves, probably my favourite to wear during activity (along with Compressport). I’m the same in that I tend to prefer compression socks for recovery rather than during activity, it feels a little too restrictive for me at times at the front of the foot.

    Great work this week! Seeing my runner friends’ training posts is getting me pumped for London; I joined a local running club yesterday for the opportunity to do some cross country in the winter months, and to be around more runners in general. Have a trail race 10K this Saturday which I’m looking forward to.

    Liked by 2 people

    1. I just about knee myself in the face every time I put them on, but they do help! I have never heard of Compressport.

      I imagine it gets pretty cold for winter over there! Cold weather running is enjoyable for me, it just doesn’t get that cold here. Feels like 98 F right now. I was not feeling the hot and humid run this morning. Hopefully, it cools down before the weekend.
      It seems like you race pretty frequently. I don’t like going too long without a race. One year, I used racing frequently to get into half marathon shape. Works pretty well!
      Good luck in your race!

      Liked by 1 person

      1. We do complain that British weather is dull and dreary, but the reality is we don’t get the extremes of both ends like in the US. It can get pretty chilly in winter – especially further north – but in relative terms it’s not too bad. I like the cooler conditions, but nothing too frosty or ‘heavily cold’ for lack of better term. I suffer from extremely mild asthma which is never an issue, except some occasions when it is very cold. Nothing that really impedes me but warmer air is a bit better for me in that regard.

        It’s funny actually because this last half of the year has been the busiest I’ve ever been for events. Two halves and two 10Ks in the space of about two months. Previously had only ever done one half and one 10K over a year period. It’s nice to get more experience and take in the atmosphere. Did this one last year and it was great, first trail event and hurtling down rocky descents was exhilarating. Looking forward to it again!

        Ha, yes, they are rather tight compression so knee to face contact always a possibility 😀 Compressport are a Swiss brand I believe? They do a lot of triathlon, ultradistance focused items. I really like them: bit expensive as a brand but they wear very well. Calf sleeves are actually pretty much inline with price for CEP/2XU/etc. Good level of compression but not quite as high as CEP, easier to get on/off and wear for long runs/recovery but it has held level of compression well even after a lot of use.

        Liked by 1 person

  2. Just wondering (not criticizing), what is the reason for choosing the San Antonio Rock n Roll Marathon rather than the Dallas Marathon. I have not raced either, so just wondering if there is a difference.

    Liked by 1 person

    1. I have run the Dallas Half before, and I had a great race. My first time running sub 1:30. The course was fast with some hills and the event was well run.
      I think there is something to be said though for racing away from the hometown crowd on occasion. No distractions, racing against different people, and a new experience. My 15k, 10k, and half pr were set outside of Dallas. Jacob said that both are good events so either would be fine.

      Liked by 1 person

  3. Those are all great reasons! (Not that you needed any). I raced in the Nebraska State Fair Marathon in August and it was a fun experience, for all the reasons you stated. I am looking for a half in November/December. Maybe Dallas, or I may want to go somewhere else.

    Liked by 1 person

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