KW hills

5 miles. Cloverleaf. rain showers. 1.5 w/u. 8 hill reps - approx 15 min. 4:00 mr. 1 mile hard. Tough workout. w/d + core

KW hills

6 miles. Cloverleaf. 1000m reps. walk btwn. w/u, w/d + core

KW hills

5.5 miles. Cloverleaf. 1.5 w/u. 30 minutes of 2 hills. w/u, w/d + core. Great weather and not holding back for tomorrows race. Training through.

KW hills

5 miles. Spotts Park. Hill session. 2.0 w/u. 20 x 0.1 hill reps. Av 1:05. 1 m w/d.

Guatemala Morning Run

4 miles. Hill run! Up early after a long day and nights conversation with the gang at the hostel that couldn't do the volcano climbs as well because of the landslides from tropical storm in pacific. Then time for breakfast and transfer back to airport and then home.

Antigua, Guatemala Hill Run

11 miles. 2,600'. Plan to climb volcanoes scratched because of the tropical storm in pacific causing landslides and trail head access roads somewhat impassable and dangerous. Apparently been a bad year for weather and many trip cancellations. Instead a run in the surrounding hills. Route looks best on the Topo map. Kudos to John for making sure we hit a ridge plateau before the turn around. Meeting the locals at a Tienda. Not crazy hot - clouded over and some rain.

Winter Solstice Runs

14 miles in 2 winter solstice runs. 10 mile w/u around buffalo bayou including downtown.
4 miles KW hills.

Followed by seeing Avatar in 3D.

KW - Hills

5 miles. Short w/u and hill session. Little slick underfoot. (Rain continues all week.)

KW - Hills

2 mile warm-up on Tornado's x-country relay course from weekend race. Rain started but lightening kept away. Then 1 mile reps with 90s rest btwn on cloverleaf course. 9:12, 8:45, 8:32. You know you are training when doing mile reps on hills and each has to be progressively faster!

Kenyan Way Hills

OK. This was a tentative session. Been sick for 2 weeks with aches and pains all over and body fatigue. No other symptoms. First run since Labor Day. Had a few crappy weekends. Went to doc on Fri 11 and endured 4 hours there mostly waiting despite having an appointment. All tests negative. Had some more done on Monday. Doc didn't want to give anything until knew what it was.

So run was relatively OK. Am writing this 2 days later and believe I can say I'm finally well again.

Managed 2 loops of all 4 cloverleafs. Did a third one for warm-down.

labor day - kenyan way hills

30 minutes with 5 x 0.49mile laps, 2 min rest btwn. Not a real hill session. Just faster laps each time. Survived session and got little better at end after labor day festivities. K came along so no real warmup (just 1/2 mile). Core after.

Kenyan Way Hills

Back in the saddle with warm-up and hill relay. Plan is to start some consistent training. This one I was only good for 8 reps. Last 3 I died on. Core exercises were kinda tough also.

Kenyan Way - Classic Hills

4 miles, Classic hill session at Memorial and Shepherd. After avoiding the usual hill session place due to April 28th "100 year" flood, finally returned to old stomping ground. Luckily nearer 93F than recent triple digits. Ran on 2 hill loop that avoided the bayou sand washout. Heart rate graph shows decent session. Brutal start and with 6 minuets btwn sessions, brutal restart. But worked it out. 2 mile warmup.

Kenyan Way

4 miles. Hill session at cloverleaf. 25 minutes of Hills. 2 courses. 3 reps per course alternating. walk down hills. train - not strain on the continuous graded inclines.

Kenyan Way - Memorial Day

Fun session. 2 separate hill loops on cloverleaf.

Kenyan Way

11 miles including 27:00 hills - 15 reps of a 2 hill loop. Ran round Allen Parkway Buffalo Bayou park - sticking to bayou and looping including Police Officers memorial. Approx 44F with a breeze. Decent run after traveling and hip injury.

Midas Hill Run

4.5 mile hill run up and down to mining vents. Ground almost frozen underfoot. Returned in dark. Great sunset views over mountains going up.

Earlier in the day a little ski mountaineering. Late in day was a great visit to Midas pub.

Kenyan Way

7.4 miles. Including 10 x 2 hill loops to top path in 20 min session. No break btwn warm-up and hill session. Legs got tired.

Kenyan Way

6.7 miles. First run in dark with DST change. Sean lights up hills with truck. They started early and I'd no idea what was going on. Some random rep session every 3 minutes instead of usual 2x10 minute session.

Kenyan Way

6 miles. Hills. Ouch. First run in October. Well rested. But kept active over weekend. Some gym time with weights, climbing wall and swimming. Felt OK on run.