Training Highlights


Hardest Workout/Best Run

My hardest run by far was my 20 Mile Marathon Workout, which I completed today.  10 miles at an easy pace.  Strides.  Drills.  10 miles at 7:30/mile pace.   Fatigue and a stomach ache made this workout harder than hard.  The first 10 miles I spent trying to loosen up, which didn’t happen.  There was no smooth running this morning.  My back felt like it had turned into steel, making opening up and lengthening nearly impossible. 

The First 10 Miles

Mile 1 – 8:42

Mile 2 – 8:32

Mile 3 – 8:23

Mile 4 – 8:34

Mile 5 – 8:44

Mile 6 – 8:39

Mile 7 – 8:36

Mile 8 – 8:28

Mile 9 –  8:31

Mile 10 – 8:22

I drank some Tailwind, completed drills and strides, and prepared for part 2 of my marathon workout.  After struggling to hold 8:30/mile pace for the first 10 miles, I had no idea how 7:30/mile pace or anything close was going to be possible for the next 10.  Additionally, my stomach making it to Mile 20 was in serious question.

Part 2 began in Spring Park.  Gorgeous houses.  Tennis courts.  Some decent hills.  From there I ran through a golf course, up a steep hill to some soccer fields, through another neighborhood, and across Campbell to Duck Creek Trail.  I checked my pace a few times making sure my average pace was getting faster.  The fact that my average pace was in the 7 minute range at all came as a shock at Mile 15.  This run was a fight.  For the last 5 miles, I focused forward, dug deep, and made faces I hope no one saw.  Mile 18 came faster than I expected, and I finished stronger than I thought I could.

The Next 10 Miles

Mile 1 – 7:53

Mile 2 -7:50

Mile 3 -7:51

Mile 4 – 7:39

Mile 5 – 7:33

Mile 6 – 7:39

Mile 7 – 7:29

Mile 8 – 7:28

Mile 9 – 7:24

Mile 10 – 7:28

Average pace – 7:37/mile

Other Key Workouts

Tuesday Tempo

Friday Track Workout 

When I arrived at JJ Pearce Track and saw that the High school band had taken over, I decided to move my workout to the trail at the University of Texas at Dallas (UTD).  After a 3 mile warm up, strides, and drills, I ran 20 x 200 meters (43 seconds fast) with 1 minutes 10 seconds jogging rest in between each 200.  This workout would have been better if I had been at the track, but I managed to run the intervals at a fast pace.  Some I ran a little faster than a 6:00/mile pace.  Some I ran a little slower than 6:00/mile pace.  After my 3 mile cool down, my legs were tired.  This workout totaled 11 miles.

Total Mileage

77.3 miles / 124km

Total Climb

2,336ft / 712m


A couple degrees cooler but humid.

Gear Notes

Not much change here.  Mizuno Wave Universe.  Nike Free Flyknits.  Tom Tom GPS watch.  CEP Compression Calf Sleeves.

Nutrition and Hydration

Tailwind is still my go to fuel during 18 + mile runs.  Essentia water keeps me hydrated the rest of the time.  I consumed more dairy in past couple of days and that may explain my stomach ache.  Since this week is a race week, I will eliminate most dairy products from my diet.

Coming Up This Week

A Pre-Race Workout, easy running, and the Heroes Run Half Marathon!

Upcoming Races

October 28 – Heroes Run Half Marathon

December 3 – San Antonio Rock ‘n’ Roll Marathon

Did you have a long run this week?  How did it go?

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  1. Nice progressive twenty mile run!

    For the week, you had 2336 feet elevation change (climb)? You are lucky that you have some hills in your neighborhood. I have hills here, but some parts of north Texas are very flat.

    Liked by 1 person

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