Tuesday Sept 26, 2006

Same run as on the 5th. Temp was cool, still, but a bit warmer and a bit more breezy, a great day for running.

So, about 10k, 60's, slight breeze. 3rd run while back, Stopped to tie shoe, doesn't TRULY count as stopping. But, then still ended up stopping to walk around the 5 mile marker, I think. But, that last mile, I got a second wind, and didn't feel TOO bad, so I did a few fartliks at the end. Overall, I felt really good after this run.

Total Mileage for Sept: 6.25 + 3.75 + 6.25 (roughly) = 16.25 miles.

Wednesday Sept 20, 2006

Faster, but shorter.

Coolish day, not too breezy. Went out in about 7:30 or thereabouts pace...way too fast, so I slowed down, and just like that first day running, two weeks ago, I had to stop and walk. :-( I hate stopping to walk!

But, anyway, it's only second time back, went fast, went further than I normally wood. But overall felt OK.

Tuesday Sept 5, 2006

OK, so this was the first day I went out with my co-worker/running-buddy Steve T. He took GPS data of the run, but I don't feel like uploading that, so I made this quick map from gmap-pedometer.com. Pretty cool site. Using that, mapmyrun.com, motionbased.com and any other site I can figure to use/make work the best.

See the previous post for my previous running history...it's been pretty empty since my last successful run/10k race.

Anyway, about this first day out...ouch!

So, about today. If I remember correctly it was in the 60s, a little breezy and we went out at a decent pace, for me, to last 3 miles...but we were going 6+. So, Around 4, I really started to feel it. I'm used to starting getting into shape by running 5k...oh well. Jump right in, right?!

Anyway, left from work and went into Cherry Creek Reserve. Here's the map:


OK, so I looked around and found this link, embedded in my google earth program:
10k Run. This is the run from my co-worker's GPS enabled watch 55:17 for 6.30 miles...and here is the google earth image of the run.

That extra distance was gained by some lack of detail on my gmap and since he started/stopped the GPS closer to the office, not right at the beginning of the run. But, now I can use this to modify my trail through the 'swamp' behind the office.

Training for that Race in 2002

OK, so before that race, I had to train...before starting to train I don’t have any running since November of 2001. I ran the 2001 race and a few times after that, but after November I had nothing. So, I ran a little in 2001, then stopped from
11/23/2001 until 4/20/2002 (5 months), and in a short 9 weeks I got my race pace for a hilly 10k down to 6:35/mile. Not bad.

Here is the preparing running journal from 2002. This is more than I need to share, but I want to get back into running and to post this is a great way to have it
available as a reminder that I can run, and I just need to set goals and I’ll be
able to do this again. Even if I am 4 years older.

Date	Time	Pace	Time/Weather	Notes
04/20	26:56	8:12	9:00AM before playing tennis cool, clear, nice.	A little winded and icky feeling when done.
04/25	25:37	7:48	4:00 after work, cool, clear, nice run.	About the same, nothing much to say, or complain about.
04/30	25:28	7:45	5:30PM cool, slight wind in face at beginning.	Started a bit slower and relaxed, felt pretty good. Think I'll keep it up for July 4th 10K.
05/02	23:39	7:12	5:45PM cool, sun setting, very nice.	Started fast and tried to remain fast. Enjoyed myself, but felt the hard work, which is good, if I want to get in shape to do better at the 10K!!!
05/05	30:00		10AM in Santa Barbara with Greg.	Simple easy run, down along the beach.
05/14	22:40		11:30AM Running at lunch time. 67°F	Easy run out the back door. Times are rough, as didn't have a good split watch, and missed a couple and such. Felt good and easy enough.
05/16	29:27		11:30AM 62°F Ran at lunch. Overcast, cool and comfy.	Actually went full 30 minutes after home. Right calf felt tight at top to start, then felt pretty good throughout. Ran around golf course from work to home.
05/18	33:15		11:30AM about 60°F and overcast. Ran with shirt off, cool and nice.	Right calf felt a super small twinge as before, but nothing bad. Felt nice. Ran fairly easy out and around golf course.
05/21	61:01		11:30AM 62°F and SUNNY, lunch time run, full hour.	Wow. Had stomach cramp at first 8 minutes, then felt fine. Left ankle tendonitis a pain, but ok. Felt good overall. At least 7 miles. NICE!
05/23	22:42	6:55	5:30PM 64°F Nice and sunny, very slight breeze.	Left ankle tend- is acting up. Used Bengay, feels ok. Felt like went pretty fast, and kept it up. Felt good. Will have to go longer at that pace soon. Felt better than 3 weeks ago.
05/25	35:16		10AM 62°F Little Clouds, cool and nice.	Agony in neck, the kink. Ran easy just to stretch. The run itself felt super easy. Out and around Penmar GC.
05/28	23:54	7:17	11:30 Lunch Run 64°F Sunny, slight breeze in back on finish.	Simple, smooth easy run. Nothing hurt, look back to similar speed 23:39, I said how fast it felt. Today was slow and easy.
05/30	58:42		11:30 lunch run 69°F (so says weather.com) but it felt like 75-80. No wind and sunny!	New Shoe day. Left ankle is OK, but felt it. But, it was an hour, so…who knows. Felt harder than last time, but it was a bit faster. Pace was all over the place, not consistent at all. But overall it felt all right. Felt REALLY warm. Should have drank more fluids before run.
06/02	21:53	6:40	2:30PM 65°F No Race, as it was canceled. Sunny and cool, slight breeze.	Felt pretty good overall. Good pace, felt tough, slowed down up the hill, not TOO badly, as I slowed the last 2 segs. Need to work hills and some more on speed and distance!!!
06/03	28:14		Lunch 66°F Nice and Sunny, actual time of 28:40 as stopped at light.	OK, so I went slow, then picked up, then slowed way down. 160 BPM heartrate when finished nice and easy. From work around GC home. Nice easy run all the way.
06/06	60:00		Lunch 67°F Nice and cool and sunny.	Out work to the beach on Rose to Venice and back up, running around to make it full hour. Slow and easy run, about 150-160bpm.
06/07	24:13	7:22	12:30PM, after golf. Normal Route 64°F Overcast and cool	Went out easy, stayed easy. Picked up twice to make a light. 1st split had to wait on two lights… Left ankle tendonitisy, but ok. Gonna tap foot in shower. Overall felt nice. 160bpm.
06/09	33:47		10AM 67°F Sun starting to break out and cool. Perfect for the intervals.	Short warm up, then intervals, 8, 12, 8, 12, 8 then cool down. See interval sheet for times. Wow, felt Great!! Almost wanted to do more. Stretched after really well.
06/10	22:27	6:50	4:30PM After work 68°F. Sunny breezy. Nice.	Ran with music. Felt fine. Not too fast or slow. Maybe a bit faster than a relaxing day should be, but felt easy and a nice stretch.
06/12	28:07		11:30AM Lunch time. 73°F. Sunny and nice.	Out around Penmar GC. Slow and easy the whole way. Felt good.
06/13	60:00		6:20PM 68°F (Approx Temp) but ran in Shade the whole way. Very warm, yet cool feeling.	Wow, ok, did the hilly part of the course. Ran 3 full loops, plus down and up the hill to start, basically. Felt good, fastest/first being 10:46 about from Sunset to Sunset. Hurt a bit, but felt OK when done. GREAT workout!
06/14	21:42		11:30 Lunch 68°F. Sunny, hardly any breeze.	After yesterday, just out of work, around normal loop, easy. Felt slow and easy. Hardly breathing at all.
06/16	21:38		78°F Noonish After Golf, Sunny and breezy, ran on the track.	Intervals. Didn't do exactly as I wanted, ran too fast so died on 2nd int and re-planned. Felt good overall. Very tired after golf at 5AM.
06/18	70:00		4:10PM 74°F-ish. Along beach Venice to No of SM Pier. Normal breeze.	Felt ok, slow and easy. Left ankle a bit sore…from jogging kinda hard? From Sunday's overwork? Need to stretch it and heat it and ice it and tap it… Otherwise felt great, like I could go a full 26.2 miles. Did about 7 I would guess.
06/19	28:34		5PM after work 70°F. Sunny slight breeze. Typical day.	Felt OK. Left ankle about the same…a bit sore. Need to work it. Legs are kinda dead…worked hard since those hills. A few more tough runs in the next 5 days then I taper…looking forward to that!! From work out around PGC.
06/20	50:00		5:15PM 74° After Work at Will Rogers Park - HILLS!	Ran the hill three times. 4:55 for the two fast ones, 10:30 for the whole way. So-so…little sore left ankle and right shoe felt like had extra sock. OK overall.
06/21	22:54	6:58	About 5ish? Took nap after golf, I think then went running. Cool and normal weather.	Pretty easy run after golf. Nothing special. Had to run, because I figured I'd take a few days off. Been tired lately.
06/24	25:23		5:30-ish 65°F-ish. Breeze at back fro finishing 100	Ran intervals. See interval sheet for times. Went too fast again. Tried to go slower, didn't work… Feeling good though.
06/25	19:46		Lunch Time 68°F. Sunny and clear, slight breeze…typical day	Oops, stressed at work, so did the middle 1.1 miles fast. Yowsers. Felt good though. Feeling a bit head coldish.

Been a While - Some History

When I moved to Colorado, I tried to get into running to be able to get used to the altitude... I had these four runs logged into excel:
3/11/06 - 20:36

40°F-ish. Cool, but well dressed.
Felt Slow, but first run in LONG TIME. Ran once or twice, just never logged it. Been months, though.

3/18/06 - 22:36

60°F-ish. Warkmer than expected when left Apartment.
Went longer time and longer distance. Also went faster, I could definitely feel that.

3/26/06 - 24:36

42°F on People's Bank's sign.
Felt OK, ran all the way to our home site. Don't know the distance, but longer than the other two, and 2 more minutes. Felt pretty good. Shorts and warm top over a tee.

3/27/06 - 24:36

53°F Average. Windy, in face on return path.
Felt slower than last time, but was faster out and slower back, due to the high winds. OK overall, but stopped to walk and check pulse for 1 minute (stopped clock). Tiring. Back has been sore. Need to stretch!

The last item I have in that spreadsheet was from 06/25/2002. Yeah, that's right, 2002. That was when I met Jessica and was training for the 10K. The 10K race data for that and the previous year's Will Rogers July 4th 10K:

Mile   2001         2002
1      7:29         5:42
2      7:46 15:15   6:42 12:24
3      7:32 22:47   6:28 18:52
4      8:07 30:54   6:56 25:48
5      8:02 38:56   6:45 32:33
6      8:04 47:00   6:57 39:30
Finish 1:33 48:33   1:19 40:49
Avg      7:50         6:35

2001 Comments:

10:00AM I think. Weather was coolish, which made it bearable.
Wow, Didn't think I could do this. HILL-ASS course, and painful, but I am proud I did so well. See results at www.runraceresults.com goto July 4th, Will Rogers run!

2002 Comments:
8:20AM Start 64°F

Slightly overcast, cool and not much wind. Perfect race weather!
Wow, went out way too fast, as expected…5:40 is even faster than I thought, though. Cut back right away and took it easy. Hills were hard, but I made it and kept it under 7/mi, which is good. Beat my goal of 42, so I am ecstatic! Next year, drop another 30 seconds/mile, maybe...
Same place for results, also Will Rogers Run.

From checking into runs at motionbased.com I seemed to have found a person that did a 20k and looks like may have gone up that switchback section and it shows his one section has a 500 foot climb...I think it's a bit less than that, but there is one NASTY section, which slows a person down around 3 miles.

SO, I ran a bit after the race, but not a lot. Got busy and then in 2003 started planning our wedding. Just after moving into our condo in December of 2003, I had foot surgery, and haven't hardly run since, except very sporadically.

And in addition to those runs in March, I ran one or two more times, short and sweet. Here is one I did in the morning once, before work, just for kicks and giggles, slow, like 10-11 minutes per mile...


So, that generally covers my running experience for the last FOUR (WOW!!) years! I had a few other runs in there, I remember running with Cindi and Sal around UCLA for the Nike runs, but that was just a couple of times. And my foot hurt from those runs some.

Journal

This is basically more for myself than anything, so I'll put up my geeky gadget junk and game things in addition to my running, but mostly this is just a plain old running log. I Kept written journals, then I used Excel, now I'm going to try this with mapmyrun.com and just put it in a blog. See if that will help me keep track, help motivate, etc... We'll see how it goes.

I have run 4 times in about the last month with a friend/co-worker and he's a longer distance runner, so he's pretty much destroyed me, having me run 6 miles, twice, 7 or so miles, today, and one time we only did 4, but we went FAST... So, as said, hopefully this blog will help keep me motivated.