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Saturday, April 14th Morning Recap: LAB Pace Run

Saturday, April 14th
6:00am Pace Run

I’ve heard about the LAB route, but I’ve never run it. It’s a 3.5 mile loop in North Central Austin that follows Great Northern, White Rock and Shoal Creek Road. While it seems relatively flat, there are definitely some subtle climbs that sneak up on your heart rate when you least expect it.

My “A” Race right now is the North Trails Half Marathon in Dallas on May 20th. It’s the primary focus of my speed work these days. I’d love to run this Half-Marathon in 1hr32 or 1hr33min. That’s a 7:00-7:10 min pace per mile. Brisk for me, but I believe achievable.

My first pace test was set for Saturday morning on the LAB loop. My goal was to run the first 3 miles as a warm up and run the last 7 miles between 7:00-7:15 pace. Amy and I met Erine and Thon at our “race start.” Even though it’s a training run, we were treating it like a race. We set out our own water stops and lined up Gatorade along our tailgates. Erine and Thon are training for Grandma’s Marathon and were actually doing a 21 mile run—yikes! They were running 6 LAB loops to my 3 loops.

So, we all started together for our warm up lap. The first three miles were used to just get comfortable. Of course, I accidentally deleted all of my splits from this run, but I believe they were like a 9:20, 8:40 and then 8:20 pace. Erine had taken off after 2 warm up miles. I decided I was going to go for it. Amy and Thon weren’t sure they wanted to push the pace that fast.

Mile 4: 7:10
Mile 5: 6:44
Mile 6: 6:58
Mile 7: 7:42 (water stop)
Mile 8: 6:49
Mile 9: 7:16
Mile 10: 7:10

After my watched beeped at 10 miles, I used the last half mile back to the car as a cool down. Needless to say, I was absolutely thrilled at the effort. While it definitely difficult, I felt strong even when we were fighting the head wind on this very breezy morning. I never felt like I had to stop or slow down. Plus, my legs were feeling strong the entire time. While I felt good, I don’t think I could’ve pulled another 3 miles out at that pace. Interesting that I feel that way because I’m going to attempt a 10 mile pace run in two weeks.

PECANS FOR EVERYONE!

The 9th episode of "Gag Reflex Comedy Theater of the Air," PECANS, is now available for download. Originally broadcast in 2000 on Live365.com internet radio, this half hour episode includes: Father To Son, Please Hold, Guttenberg, Ashtray, Last Boy Picked, We're Crazy!!, This Song Will Go On, Mariachis Del Agua, Lee's Surrender To Grant, Pets! and The Man from Space.

If your podcast client supports it, this episode will show still pictures during the 'cast and even allow you to skip back and forth between sketches. Technology marches on!

Click RIGHT HERE to go to our iTunes Music Store page and download or subscribe.

Don't have iTunes? Just copy and paste the following url into your podcasting client:

http://feeds.feedburner.com/grctota

Need iTunes? It's FREE for PC and Mac!
Click HERE to download it.

NEW PODCAST EPISODE ONLINE!

The 8th episode of "Gag Reflex Comedy Theater of the Air," DAMN YOU KIM VESSEL!, is now available for download. Originally broadcast in 2000 on Live365.com internet radio, this half hour episode includes: Honey Bunches Of Oats, Not That Blouse, Full Seminary Jacket, Italian Love Song, Bulge Builder, Captain Blood, Sports Fan Gripes (Commentary Version), Chatterstop, Worriers Anonymous.

If your podcast client supports it, this episode will show still pictures during the 'cast and even allow you to skip back and forth between sketches. Technology marches on!

Click RIGHT HERE to go to our iTunes Music Store page and download or subscribe.

Don't have iTunes? Just copy and paste the following url into your podcasting client:

http://feeds.feedburner.com/grctota

Need iTunes? It's FREE for PC and Mac!
Click HERE to download it.

MARXIST

Little-known Marx Brothers:
GRILLO. He handled the cooking for the group when they were at home.
ZIPPO. Helped Grillo with the cooking.
BLOTTO. The Marx brother with a drinking problem.
STERNO. He also helped Grillo with the cooking.
TECHNO. Spoke in an annoyingly repetitive, monotonous tone.
ONO. The Marx Brother who broke up The Beatles.

Do you know of more little-known Marx Brothers? Post their names and descriptions by clicking the "COMMENTS" button below.