Friday, July 31, 2009

End of July 10k

OK, did a long run today.  Not as many hours needed for work.  Ran out and onto the Redondo Beach pier.  Yep, I ran OVER the ocean.  In CO, I would run "close" to the reservoir, and kind of could see it, if I looked hard.  Some reason today it really hit me when I turned around the "pavillion" and looked back towards shore, seeing all of the surfers and such.

Anyway, the run.  Warm, but not overly so.  Decent pace, 6.24 miles at 7:48.9min/mi.  Nice negative split.  Meaning I was smart and kept a pretty even pace overall.  Big slowdown for a bit coming from the pier and up those first hills inland.  Besides the very first quarter, shaking things out and getting into/across Aviation Blvd, the big hill, and the last 0.15 (faster) all laps were between 7:22 and 8:10.  Not bad keeping them within a min/mi of each other.

Pain, none to speak of.  Hamstring was fine.  A little sore sitting down right now, but hardly anything.   Heart rate was about 170 immediately following the run, but dropped to 120 pretty fast.  Did 45 pushups (25 and 20) and about 60 sit-ups.  Gotta keep pushing it!  Go go go!!!!!!

Monday, July 27, 2009

Run 07/27

Weather, nice and normal. Warm and sunny. Little wind, nothing to
speak of.

Right hamstring. OUCH! Before the run. A bit better after. Sitting
in a chair seems to really be the problem. And then I think that
reflects in the pain in my lower right back. Went to Doc Kilroy for an
adjustment. He rocks, but when I keep sitting improperly, it's a lost
cause. I need to stretch more, exercise more, and get a few more
adjustments.....AND SIT PROPERLY! This will not do!

OK, I set two goals on connect for the next 30 days. I did nothing
yesterday, so, effectivly, gave myself only 29 days. ;-D 15 days of
running and 60 miles. Without any major things coming up, like my
shin-splints, being kicked by the kids, etc, I feel it should be a
pretty achievable goal. Especially with today's 4 mile run. Which
covers the 1 run in two days and the 2 miles per day. :-D

Nice negative split. Always helps that I'm starting out uphill. :-)
Averaged 7:30 overall, which is a good pace, for 4 miles.

Overall, after getting going and stretching it out, it felt pretty good.
Almost always does. I love running!

Thursday, July 23, 2009

Wow - Behind on Updates


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We'll see how I can do getting in the data this weekend.  I've lost the feeling for the runs for sure.  Except the last two.

Tues 7/21 - 5k, tried to make it a good pace.  Felt nice.  Up/down hills out around Polliwog park.  Finished with a 7:14 pace.  Have to like that.  Kind of warm, but not bad.  Negative split, pace within 1 min/mi for each lap.  Right hamstring a little slow before the run.  That darn thing keeps coming back.  Argh.  Felt better after.

Today 7/23 - 2 miler.  Kept hemming and hawing over what I wanted to do.  Finally decided on a FAST 2 miler.  My legs were tired.  Right ham, and left quad were feeling it.  My idea was to not have to cross the street near the end so I could keep up a pace.  I went out, and I had to cross Aviation, but I kept a good pace.  I slowed a bit going up/down/up the hill.    Right at 1 mile I turned into a big climb for .07 miles, and I tried pushing myself.  Did a 7:04 pace.  Flattening out and turning right and heading back down hill I sped right back up, and kept speeding up for half a mile.  I then "relaxed" at 6:30 pace for the 1.75 quarter and kicked it in a touch that last quarter at 6:15.  So, pace delta was a bit larger, since I chilled after that first quarter, but picked it right back up and had a good run.  Weather was great.  Again, sunny and a bit warm, but nothing too crazy.  After, I walked a bit, then jogged back to the office 0.39 miles.  When back I stretched, did sit-ups and push-ups. 

The 14th and 16th. I don't honestly remember a heck of a lot about it, but I do remember some quick runs. Garmin doesn't have much more written there. Just good to know I ran and I ran pretty well!

I HAVE to get back into the pilates and more sit/push-ups.  It feels good when I do all of this, but it's tough to really get started.  I'm going to try and do the One Hundred Push-upsand the Two Hundred Sit-ups and lastly, MAYBE, the Two Hundred SquatsSomething to strengthen and tone and get in shape! Oh, and I need to cut out this junk food and ice-cream…but it TASTES SO GOOD!!!!!  ;-)

OK, I'll try to at least post the maps and links for these two and also the 14th and 16th.

Later, gator

Thursday, July 09, 2009

UTAH - Around the Capitol

So, this was a fun one. Been a while since I ran...and 4262 feet of elevation. Was there for work, and decided to go for a run around the Capitol building. Only 8:12 pace, but for that it was quite good. Didn't push it, but I felt it. And I still felt it on Friday.

Click picture for more deets.