tag:blogger.com,1999:blog-354707072023-11-15T23:48:14.306-08:00Feet That RunI post runs, golf and other things I find of interest here.Erick and Jesshttp://www.blogger.com/profile/10436563464455878805noreply@blogger.comBlogger157125tag:blogger.com,1999:blog-35470707.post-50930861567748992542011-01-16T15:14:00.000-08:002011-01-26T16:42:58.288-08:0013.1 LA Half Marathon<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1PmpSRFoliygo4aPPWUmc1xhrfHcvBJJ0XJRmX9DmMUjJF2Vhr_w-1FYLNAH-bXK9T4JJpRgyY-Di6B2BQzA3RW6UMhCO20jYZvfYGwIyyJe3WteqVf4iFSKrvwB5cWfUgPLrkQ/s1600/Andysnap_021.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="278" width="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1PmpSRFoliygo4aPPWUmc1xhrfHcvBJJ0XJRmX9DmMUjJF2Vhr_w-1FYLNAH-bXK9T4JJpRgyY-Di6B2BQzA3RW6UMhCO20jYZvfYGwIyyJe3WteqVf4iFSKrvwB5cWfUgPLrkQ/s400/Andysnap_021.jpg" /></a></div><br />
OK-Dokey. I love showing the graphs, totally shows how a bit past the mid-point I decided to get going.<br />
<br />
I was listening to podcasts/talk radio for the first half, like I tend to do sometimes on a normal run. Helped keep me focused on taking it easy. At the 7 mile marker I took the phone out of my pack and started streaming from "Today's Hits" from Slacker Radio.<br />
<br />
My left quad started hurting right around mile 12. I was like, oh dang...ignore it. Just stride it out and let it go away. And it did. <br />
<br />
It was a pretty mellow morning and race. Woke at 5:33, got ready, went to Ralphs to buy some protein bars for the run and use the restroom, and then headed to the starting line. Parked a bit from the start on a side street, and it was about a mile from the finish line, which was nice to have a walk/jog back to the car. <br />
<br />
I really don't know what to say. It didn't hurt too much. I felt my breathing when I sped up, and I was proud of that, and pushed through the little pain. Kept telling myself I was doing well, and just keep it moving. And I did. I didn't talk myself into walking or anything. Good day. <br />
<br />
When I got home, I chilled for a tiny bit, then went outside to rake the leaves. that's done. Ate lunch and now I'm putting up the data. Now what? Going to relax a bit, maybe do dishes, and hopefully get up a XMas post on the home blog. :-D<br />
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Have a nice day. What a great way to start 2011!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-76374398955116496132010-11-28T19:32:00.001-08:002010-11-28T19:34:46.784-08:00Been a long time, long time, longalongalong time...Well, it took me having a hernia surgery to feel old and decrepit and NEEDING to run. So, 4 weeks and a couple days after getting all hacked up, I went out, with the puppy and took a SLOW SLOW jog. Just 2.1-ish miles, and I didn't time it or Forerunner it. Felt cool. Legs are sore, and I know I ran, ya know.<br /><br />Looking forward to running some more! Yay!<br /><br /><a target="_BLANK" href="http://connect.garmin.com/activity/58219379">Garmin "Data"</a><br /><br />Stay young!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-67314391543077121182010-02-21T13:57:00.000-08:002010-02-24T00:34:39.565-08:0020 Mile (19 ahem) Training RunFirst and foremost, here's the <a target="_BLANK" href="http://connect.garmin.com/activity/25244537">link to the garmin data.</a><br /><br />I'll repeat and add to what I said there, since I can only put so much on that page. Just read this one for the full gory story...<br /><br />OK, I've been wanting to write in here, but it's Tuesday night and I'm ready to procrastinate other things and type this up...<br /><HR>So, what the H-LL? I plan on 20 miles, have it all mapped out and ready to go...I buy a water bottle, a belt to carry gu and gear (thank goodness it fits my phone, as you'll read later), and a new pair of "Super-Feet" (my shoe inserts). I was already to go!<HR>And I have been training...but maybe a bit too hard. Look back a run, on the 19th...I did an 8 miler, which I finished on the track at a pretty decent clip. Kinda burnt my legs for a long run two days later...but that wasn't all...<br /><HR>The day of the run, I decided not to look down at my watch too often, because I'd drive myself mad after looking too much over 20 miles...I decided to start out quick, instead of my usual slow start with a speed up, I just wanted to maintain a quicker pace overall. Well, I started way to fast, but settled into a rhythm. I knew it was too fast, but continued anyway. Dummy! (I should have looked at my watch a FEW TIMES, to realize just how fast I was going.)<br /><HR>I do think it was OK to be going fast for a portion of it...that major left turn turn after the start up in BHills was where I got on the LA Marathon race course. The next 10 miles of this run, are the last 10 miles of the race. So, going faster is good, to have a nice feeling for the finish. I didn't realize how much of an incline 6 of those miles are, minor, but enough, especially since I didn't slow down, like at ALL. Then the last 3 to the finish line are all downhill, but I was fried, and finally decided to slow down since I had so much left to run. I still didn't look at my watch. I didn't look down until I got to the 13.1 mile point, at which time I realized I had just set another PR at the half-marathon distance. What is wrong with me? This was supposed to be an "easy" 20 mile Reconnaissance run.<br /><HR>Well, that was just about the end of me. I slowed as I had to start climbing hills heading away from the ocean. I knew I had 7:49 pace for the half marathon after slowing down the hill, and I knew I was slowing heading home. I thought I was slowing more drastically than I really was, I suppose. For when I hit a big hill coming up to the Santa Monica Airport, I looked down again and saw I was at 17.1 miles and 8:03 pace. This pace is faster than when I did the original half-marathon race, and it was with an added 4 miles and I'd set a new PR at the 13.1 distance, AND it was hilly, compared to the race which was effectively flat as a pancake. After walking that hill, I ran from 17.25 until 18.86 (or thereabouts). I walked again, and tried running once or twice more, but only for like 50 feet or so...I kept bending over and just saying OUCH! I could hardly lift my legs.<br /><HR>After walking a while, I decided to call Jess and tell her I was done running...hoping she'd offer help, since I couldn't ask for help. I just told her I was about a mile away and it could take me something like 20+ minutes to get home at the pace I was walking...so she offered to come pick me up, which I sadly agreed with. I felt like crying, I felt like I had failed.<br /><HR>Thinking about it then, and even now, I know I didn't fail. Crying, yeah, that's just an emotional response, can't help that, but feelings of failure. That can be objectively discussed. Dehydrating one week earlier on a 10+ mile run, and walk/running for a total 13 mile run, will hurt for a while. Then running a quick 4 miler on Tuesday, and an 8 miler on Friday that I pushed too hard at the end. And finally, starting way too fast, because I overall felt good. That's not failing. That's striving too hard. And now a few days later, my legs are sore, but nothing like even after the half-marathon race. My heart and lungs felt great, just my legs were Jello(TM). Can't argue with that. Other than the too fast start and not meeting the 20 mile goal, the run was a great success!<br /><HR>The successes include this:<UL><LI>Ran with a belt for food, so I know the pack feels good for race day.</LI><br /><LI>Ran with a water bottle, so I didn't dehydrate. I could have used more water, but to be graphic, I peed when I got home, and I was still sweating after I was done running. Salt on my skin a bit, but I still had hydration, which is why I think I recovered so well, along with the nice ice-bath and Advil. ;-) I'm starting to like those ice-baths.</LI><br /><LI>Like the day I de-hydrated I stopped myself. I'm grown up now, and stop when I am hurt/in pain, whatever and don't totally over-push myself to the point of an actual injury. That is smart, and good to know I can stop. Although, we'll see if that holds true during a race. However, I don't think that will be an issue, as I'll pay attention to my watch and follow my race plan.</LI><br /><LI>Just seeing I can run more than 13 miles, up to 17, even in "adverse" conditions. Still 9 short of the marathon, but with fresh legs I can envision making the entire distance. That wasn't something I was 100% confident in with the half-marathon. Which is why I've been able to increase my speed at that distance...it is becoming more "comfortable."</LI><br /><LI>Running the last 10 miles of the course will be a huge benefit. I bet 99%+ of the runners on race day won't have seen that much of the course, especially on foot, running. The rest of the course I've driven around on, except maybe the first 3 miles or so. So, I have at least 20 miles of course knowledge, with those last 10 being the most important. I really look foward to those last 3+ miles coming down the hill towards the ocean!</LI><br /></UL><HR>Weather info: I went out a bit later than I wanted, but that was only a few degrees change in temp, and not much difference in sun intensity between 7:30 and 8:30...Basically just nice, lower-mid 60's. Finished running around 2 hours into it, at 9:20.<br /><HR>Cute thing of the day was when I was picked up by Jess, and the kids, the first thing I was greeted with was Summer asking me if I was OK. I said no, but it was so nice to hear her ask. She is so awesome! And, yes, Jess is awesome to come get me, and Jack asked about me, too, but Summer just happened to be first, and the sound in her voice of genuine concern made me smile. I love my family. I look forward to being done with this marathon training so I can spend my Sunday mornings with them again...until I plan on the next race, or go out golfing someday again.<br /><HR>I think that covers it. I may re-read this someday, and maybe add to it, but it is already pretty long-winded. it's 12:30AM now...gulp, time for bed! <br /><HR><br /><B><EM><font size="10">GO, Go, go!!!!</FONT></EM></B>NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-61029275670576680152010-01-10T12:50:00.000-08:002010-01-11T06:52:18.101-08:00LA Half Marathon<a target=_blank href="http://connect.garmin.com/activity/22079554"><font color=green size="3">LA Half Marathon Garmin Data</font></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuoyc_ValnuFZ2_2KWEMPyfE14rUt5cw4uZCEczXTL9pVsvXPrOMsBj2p6a1yXOhcCD3IDNyhgsBkLNUjQC4JorAQm0fFwsmlQIOyerAcyqK9TEyqrqNDMQKyOFjEqu25lnfraIw/s1600-h/Kids-XMas_004.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 248px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuoyc_ValnuFZ2_2KWEMPyfE14rUt5cw4uZCEczXTL9pVsvXPrOMsBj2p6a1yXOhcCD3IDNyhgsBkLNUjQC4JorAQm0fFwsmlQIOyerAcyqK9TEyqrqNDMQKyOFjEqu25lnfraIw/s400/Kids-XMas_004.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5425272164279181554" /></a><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFBBwXgdEtvgLGm4n5mO6MHUk_7lwY_L5bV77URPsho7taYIH8OAfguYbsWZwPVON1Z0mkXFTp6UivuQZC0HOZM4PIxuWtDs_PLbvZlcAgm0qFghf_FDm0XYzrOH-TretutZg8YA/s1600-h/LA+Marathon+Bib.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 341px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFBBwXgdEtvgLGm4n5mO6MHUk_7lwY_L5bV77URPsho7taYIH8OAfguYbsWZwPVON1Z0mkXFTp6UivuQZC0HOZM4PIxuWtDs_PLbvZlcAgm0qFghf_FDm0XYzrOH-TretutZg8YA/s400/LA+Marathon+Bib.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5425494318774283282" /></a<br />60° Start, 70° Finish. Felt it around 10.5 miles. Last half mile I totally slowed down, not wanting to sprint in and be dumb. I think that was dumb. I woulda puked maybe, but so what? Perfect race, though, I really loved it.NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-27146316047730654782009-10-09T16:47:00.001-07:002009-10-09T16:47:16.878-07:00Sleepy<div class=Section1> <p class=MsoNormal>So, short day, too busy to do much else, so tried to pick up the pace at the end. Easy to do a negative split when it’s like that. Sunny, about 67°. Only got in 2.25 miles.<o:p></o:p></p> <p class=MsoNormal><o:p> </o:p></p> <p class=MsoNormal><img width=578 height=386 id="Picture_x0020_2" src="cid:image001.png@01CA4900.21F28510"><o:p></o:p></p> <p class=MsoNormal>Felt super and fine, no problems. Just still do not like running on sidewalks and cross streets with lights…sigh.<o:p></o:p></p> <p class=MsoNormal><o:p> </o:p></p> <p class=MsoNormal>Blah blah blah….and <span style='color:#00B050'>GO</span> <span style='font-size:14.0pt;color:#FFC000'>GO</span><span style='font-size: 14.0pt'> </span><span style='font-size:18.0pt;color:#943634'>GO!!!!</span><o:p></o:p></p> </div> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-33377507262771408082009-10-08T07:04:00.000-07:002009-10-08T07:29:08.345-07:0038, In More Ways Than 1<a target="_blank" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://connect.garmin.com/activity/15632430"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 297px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiZHX-nhLHsl-H0bgSZWqBYvoWbFxf3aQpxPehRDTZBx-trtQYU1i0BOMpQ5qRQ5Z34TrDqcNwr77qijy7Z1bI9clpJb44uf4IAH7vp26I5BkJkzEjgJkIZy0V0FcMHojm0quOFg/s400/38.jpg" border="0" alt="My 38th Birthday Run"id="BLOGGER_PHOTO_ID_5390235905247750594" /></a>Nice little 5 miler, that I happened to pull off in 38, ahem, minutes. 52°F, started in the dusk and sunny by the time I was done. Good negative split. Felt really nice. I have to wake up early to run more often.<br /><br />Woke up to Jackson wet. Just after Jess said how he hasn't had a mistake in so long, and was done so much earlier than Summer. My fault, though. I forgot to have him do a bath-time or bed-time potty. Oops. And he was very tired and fell asleep pretty quick, so his body wasn't able to wake him up. The poor guy. But, he did get me out of bed for my run!!! For that, I thank him greatly! :-DNathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-79198031346536852872009-10-06T14:42:00.001-07:002009-10-06T22:20:44.719-07:00Running Around and Races<div class=Section1> <p class=MsoNormal>OK, so, it’s been a while since I’ve written. I’ve only run a measly 4 days since Sept 16<sup>th</sup>. Once every 5 days. Pains seem mostly gone in back and such, so that’s an awesome result. But my running is slower now. The only really interesting run was on Sept 27<sup>th</sup>. I was in Colorado and ran up <a href="http://maps.google.com/maps/ms?oe=UTF-8&ie=UTF8&hl=en&msa=0&ll=39.669076,-105.382233&spn=0.047569,0.084457&t=p&z=14&msid=102581525760869466045.0004754ab02add0124730">Bergen Pass</a>. <a href="http://www.panoramio.com/photo/9476100">Pic here</a> (Not mine, and no it wasn’t snowy then). Very slow average pace, but hey, it was about a 1500’ or so incline, and even the downhill was a pretty technical trail where I had to run slowly and safely. The map I linked to is super rough, it was actually a bit under 9 mile loop, of which I ran 7.25 miles. Yowsers!<o:p></o:p></p> <p class=MsoNormal><o:p> </o:p></p> <p class=MsoNormal>Today was just an easy 4.5 miler on a nice cool day, low to mid 60s, street running during lunch at work.<o:p></o:p></p> <p class=MsoNormal><o:p> </o:p></p> <p class=MsoNormal>A question. I wonder how many people sign up for “races” but just use them as regular runs, and just to be in a big group? I can NOT sign up for a race without planning, training and TRYING to be faster than a “training” run. I just don’t see the point. Just us competitive people? Why I ask? I’ve signed up for a half-marathon and wonder what I can do. I’ll need to get back into training and do some longer runs. Shooting for 1:30-1:45. Then I’ll look into a marathon. Gulp, I’ve never done a marathon before…probably for the competitive reason, I don’t want to just go out and run it, which I think I could do on any given day (yes, I’d have to walk/run, like many people do).<o:p></o:p></p> <p class=MsoNormal><o:p> </o:p></p> <p class=MsoNormal>What do you think? Do you enter “races” just to run? I guess that’s why a lot of races now list a “Fun Run”….whatever……psshhh<o:p></o:p></p></div><HR>Pics of the Bergen Pass...<br /><br />This is what I saw when we parked. Gulp. What am I getting myself into?<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSTGqHq3Ubs5zGwvJDNTRdHmcQsB1Vd_4eWQnxlTQpddXI_av88lwLR3w8oLR7zHUvHG1o6d-Py4EgNN0PlaoxPmkqoEyP1urehCsTdjbBpdLoGeblcpU3DolT1lErrnu9FnyCFw/s1600-h/DSCN8293.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSTGqHq3Ubs5zGwvJDNTRdHmcQsB1Vd_4eWQnxlTQpddXI_av88lwLR3w8oLR7zHUvHG1o6d-Py4EgNN0PlaoxPmkqoEyP1urehCsTdjbBpdLoGeblcpU3DolT1lErrnu9FnyCFw/s400/DSCN8293.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5389721330986580626" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgKdHQM5-5MrVjRhRU5gsDGKuM9oNfAPVMuVJPbZg4o4InID3qP-WE4gp0vZrH0hdqmQX914wQ9i8ambt-z8XnyQD5PMTMH4MFPpkh8l0nc4QpfxMC8m7LxqFsm1GpHhdeE2kp3A/s1600-h/DSCN8294.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgKdHQM5-5MrVjRhRU5gsDGKuM9oNfAPVMuVJPbZg4o4InID3qP-WE4gp0vZrH0hdqmQX914wQ9i8ambt-z8XnyQD5PMTMH4MFPpkh8l0nc4QpfxMC8m7LxqFsm1GpHhdeE2kp3A/s400/DSCN8294.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5389721340937750642" /></a>I combined the Garmin images to put together the entire route and the elevation:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW2TTWmsKCO4mnZIwLzBKofRHGiWLe8XnF_2khrKypYnU5wIvDXa1DZfy6xAIdLF1Aio2Yq4SU9GrfQo-xYTaRAK6eQjsFlRkdgYmutmD7wwZEf3-trT9steTEPCtptueohL4guw/s1600-h/Bergen+Pass+Route.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 268px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW2TTWmsKCO4mnZIwLzBKofRHGiWLe8XnF_2khrKypYnU5wIvDXa1DZfy6xAIdLF1Aio2Yq4SU9GrfQo-xYTaRAK6eQjsFlRkdgYmutmD7wwZEf3-trT9steTEPCtptueohL4guw/s400/Bergen+Pass+Route.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5389720850576644514" /></a>From the topographic map, you can see I didn't get the entire run in the watch. I turned off the timer for some walking, then said, "Wow, I'm walking more than expected, I should turn this back on until I'm really ready to run again." Which I did, after a mile or so of walking, with tiny bits of jogging in there.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIMtr8ZJWccHRmlyQR7Wwfp9Do6jChVl4ll2rUygb09hw5fU3JOfjzmuwV_ZZtUxRH_bktfQ7qyRxET3FwIHPSl06vwWO5mgtneZTNKilGJicCmN2iwyabkhXsZw48Vu-6yPbnpw/s1600-h/Bergen+Pass+Elevation.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 137px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIMtr8ZJWccHRmlyQR7Wwfp9Do6jChVl4ll2rUygb09hw5fU3JOfjzmuwV_ZZtUxRH_bktfQ7qyRxET3FwIHPSl06vwWO5mgtneZTNKilGJicCmN2iwyabkhXsZw48Vu-6yPbnpw/s400/Bergen+Pass+Elevation.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5389720839764925442" /></a>If you can believe pictures on the internet, then this is proof it was me...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPVmceiz7G8B8GSAhPeYEMLJj2XfMggF6N9PnlpNW4zOeJnAOkQPgDRhrDjVurXRQshILbZKNWhGEP2qRz9ycj-PLlFDQdeorXdN_nQIRl8J8LVsIW8NlZmuazPxvl5Qtk7J1Ltw/s1600-h/DSCN8298.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPVmceiz7G8B8GSAhPeYEMLJj2XfMggF6N9PnlpNW4zOeJnAOkQPgDRhrDjVurXRQshILbZKNWhGEP2qRz9ycj-PLlFDQdeorXdN_nQIRl8J8LVsIW8NlZmuazPxvl5Qtk7J1Ltw/s400/DSCN8298.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5389721812584145186" /></a><br /><br />Garmin stats here:<br /><a href="http://connect.garmin.com/activity/15567213">5k Uphill</a><br /><a href="http://connect.garmin.com/activity/15567211">Resting Walk-Slight Jogs</a><br /><a href="http://connect.garmin.com/activity/15567210">Downhill</a>NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-67067316430190723202009-09-16T13:46:00.000-07:002009-09-16T13:47:17.342-07:00AM Run<div class=Section1> <p class=MsoNormal>63°F and no wind this morning at 6:05AM. That’s the conditions I ran my quick little 2-miler. I couldn’t sleep near the end of it…I went to bed saying to myself, “If you wake yourself up, go for a run.” Well, I kept waking up and finally got out of bed to check the clock at 6. I should have gotten up at 5:30-ish, when I first woke up, but boy, did it look dark behind the curtains. When I left at 6:05 it was still dark, but that’s why the watch has a light on it. ;-D<o:p></o:p></p> <p class=MsoNormal><o:p> </o:p></p> <p class=MsoNormal>Anyway, about 7:06 pace, or something like that. First run after the race. Felt great, no pressure. Figures, though, that I pulled a muscle in the center of the right side of my back. I felt tight, so I twirled my arms to loosen up, but I was still too cold and it spasmed. Oh well. A little ice, some icy/hot cream and some more stretching and I’ll be fine. Don’t feel too bad now even. Have a chiro appt for tomorrow, as the last of it from last week anyway, so that’ll help. AND Jess got us some massages set up for tomorrow night, too. So, I should be feeling good! Which is nice, since we’re heading out on our little trip Friday morning.<o:p></o:p></p> <p class=MsoNormal><o:p> </o:p></p> <p class=MsoNormal>Go go go<o:p></o:p></p> </div> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-47181270553208037922009-09-13T20:37:00.000-07:002009-09-13T20:57:36.779-07:00Kickin Cancer 5kGosh, what to say?<br /><br />First, can just check it out <a target="_blank" href="http://connect.garmin.com/activity/13254127">here.</a> And here's a pic of the pace, in general.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_cIlkh5UjL9zXF__ZPklGRXRSot87I_PQZkqMMdNG0WoqYyiA-aOpUt97WP6146B6SQURtuR19eq3BG7Mwe1S5FHZ-YNHDJN6b6mun7FOUwmKB1VTrtmHkpibHyih-8WsDogGjQ/s1600-h/Race-Pace.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 275px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_cIlkh5UjL9zXF__ZPklGRXRSot87I_PQZkqMMdNG0WoqYyiA-aOpUt97WP6146B6SQURtuR19eq3BG7Mwe1S5FHZ-YNHDJN6b6mun7FOUwmKB1VTrtmHkpibHyih-8WsDogGjQ/s400/Race-Pace.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5381163260338016098" /></a><br /><br />The last two weeks, I wanted to taper. A short sprint workout day. A longer run nice and slow, a few medium paced runs at race distance, etc...well. I had done too many 4 milers just before then and got bored. Also, busy at work is always a good excuse. But, anyway. I did all right. If I had kept running and tapered well, I likely could have done better. <br /><br />But going into it, even a week or so ago, I was thinking of just being below 7 min/mi. Well, I did the pace I wanted to start, started slowing as expected, then, I just felt OK, so I kept it below 7 min/mi pretty much the whole time. I went up/down just like the hills, and I didn't push it the last mile. I kind of saved it. I was really feeling it in my legs, so I figured just to push that last bit. I saw the clock ticking up, and realized I was doing great for getting in under 21 minutes, which I wasn't sure about...so I just kept my feet moving and kicked it in for a nice 20:55. Felt great!<br /><br />Especially after...Friday's run. It felt awesome. After sitting at my desk for 45 minutes it felt like my lower back broke out of NOWHERE. Well, luckily I had already made an appt for my chiro. HE IS A MIRACLE worker. He cracked everything every which way, and lo' and behold...as you read above...it worked. Now, I need to keep stretching and get well again. I have two more appts already scheduled. Tomorrow and Thursday. <br /><br />OK, that's it. I'm pretty proud of the run, I didn't go out way too fast and crazy, so...yippee!<br /><br />Go go go!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-22697902647781127092009-09-01T12:59:00.000-07:002009-09-01T13:00:00.072-07:00Running From the Old Office<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXBCv04HhuODNOxew69w_WpjRCge9rZE98XbCGR1oz5vM6sncaw7KqaxIIjTR-YqrkmVbkZg2FIGCAfWP9ejN_wSy88LeP5NYb_4ps7R2AgPNUFSl3_58rmME5VLPgTZxIbGa22g/s1600-h/SScreen_090109-001-700073.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXBCv04HhuODNOxew69w_WpjRCge9rZE98XbCGR1oz5vM6sncaw7KqaxIIjTR-YqrkmVbkZg2FIGCAfWP9ejN_wSy88LeP5NYb_4ps7R2AgPNUFSl3_58rmME5VLPgTZxIbGa22g/s320/SScreen_090109-001-700073.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5376591244336023954" /></a></p><!-- Converted from text/rtf format --> <P DIR=LTR><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"><FONT FACE="Arial" SIZE=2 COLOR="#000000"> <<SScreen_090109-001.jpg>> </FONT><FONT FACE="Calibri">I had a meeting over there, so I ran from there, so I could get a turkey burger from</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">the</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> roach-coach. Pretty</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">easy</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, but did hit a lot of hills. Around 1 mile I did a lap around a baseball field, which ended up being a</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">¼</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> at 6:51 pace.</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> I then slowed as I went across the other park and up that pretty big hill. You can easily see where/when I went up and down hills, with the pace jumping around so much. I did push it in a little near the end. Always like doing that.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Right hamstring is a bit tight. Need to stretch that more. Neck still funky. Will try sits/pushes tomorrow morning.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Weather was smokey/ashey (sort of), from all the local fires. Temp was</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">around 80°. A bit muggy, overcast and just plain miserable to run in. </FONT></SPAN><SPAN LANG="en-us"> </SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">I have no idea how I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m keeping motivated. I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m starting to get bored again. I need to drive somewhere to run in an</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">interesting</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> place. I am looking forward to</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">the</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> race,</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">and</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> going to CO for the golf tourney and a run in the canyon</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">s with Steve T. After that</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">.who knows. I think I may need to join a group.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-85364664313490908952009-08-31T14:21:00.000-07:002009-08-31T14:22:07.294-07:00From the New Office<!-- Converted from text/rtf format --> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Well, I moved everything Friday. Unpacked and cleaned up this morning. Then checking emails and doing a few things, I headed out for my first run from the new bldg. Just taking it easy, after 3 days off. Felt pretty rough at first</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, like I didn</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">t want to be out there</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">. Check the chart. Funky 1</FONT></SPAN><SPAN LANG="en-us"><SUP><FONT FACE="Calibri">st</FONT></SUP></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"></FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">1.5 miles,</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">but</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">after that</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">I slowly</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">picked</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> it up,</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">continuously (well, just about every quarter).</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">I was thinking about the upcoming race a little, and thinking about how I want to go out</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">and</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"></FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">pace the race. This profile looks about right from .75 miles on. I want to start fast</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> (I won</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">t be able to help myself too much. Then I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ll try and slow down nad be fairly even for the .75 or 1.0 miles until 1.75 or 2.0. Then start picking it up every quarter after that. Last</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"></FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">½</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> mile really be moving and do a kick in sprint as best I can for that last 0.107 miles (what, about</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> 188 yards).</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"></FONT></SPAN><SPAN LANG="en-us"> </SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Oh, and, by the by, from the office here, it is 1.20 miles to the</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">mulch path. So, it takes off 0.80 miles compared to running from my old bldg. In a way that</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">s a good thing. I can head to the path and run on something softer and less heat reflecting. I just don</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">t want to get bored. </FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">But, I should be able to get to the beach and really hit those hills for training! </FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">Next time I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ll head out to the</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">neighborhood, though, and see what that is like coming from the other side.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Time to start figuring out a taper program for the race.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-11783275218089607472009-08-31T09:50:00.001-07:002009-08-31T09:50:31.947-07:00Push-Up Pain<!-- Converted from text/rtf format --> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">On Sunday I tried doing my exercises. </FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">Well,</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">at least, I</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">did the sit-ups</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">–</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> Week 6, Day 1. I think I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ll be able to complete these</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">and</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> do the 200 fairly</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">easily</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">. My gluteus maximus is hurting today</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, which is a good sign. No running for three days, though. Jess had her friend Lana, from CO, visiting this weekend, so I had some time with the kids. Very fun.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Oh, and onto the push-up PAIN. I did</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">(tried) week 4, Day 3. Well, I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m going to be stuck on week 4 for quite a while. Especially if I get hurt like I have</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">been. I did the 29, then did all of the sit-ups since it hurt so bad. But then I went ahead and did the 33 and 29, in nearly sheer agony. I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">mmediate</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ly put on ice, took some</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">Advil</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> and suffered through pain the rest of the day.</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m going to get out to run (hopefully) today, from my new office! All cleaned up and ready to get my butt to work. I have my iPod playing music in the background. That is kind of nice, since I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m not bugging anyone. </FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">OK, gonna get to it!</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go!</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-46902990313987317592009-08-28T07:13:00.001-07:002009-08-28T07:19:53.574-07:00ExercisesOuch...OK, I don't know how long this is going to take. I just know these pushups are deadly. I put too much strain on my neck struggling and now it hurts. And of course I kept going and completed all the sets for week 4, day 2. The third set of 25 was actually 15 and 10 quickly after. Then I did half of the sets for the sit-ups, week 5, day 3. Then I did the last set of 25 pushups. Then the rest of the sit-ups, ending with 100 for the last set. Then back to the supposed 36 minimum push-ups. I did 29.5, sat up for 15 seconds, did 10, then sat up again for about 10 seconds and then did 6, collapsing on my face. So, I did 25, 29, 25, 25, 29, 10, 6 = 149 spread out. That isn't so bad. But I just never feel OK with moving on if I cheat. Well, I'm going to move on a day, and see. And if I have to, I'll start the week over, again, or just go back a day or two. (Oh, and about the sit-ups, total of (30, 30, 36, 36, 30, 30, 40, 100) 332.<br /><br />I decided that I do want to do squats, but I'm going to wait until after my race on the 13th. I don't want to introduce a new exercise right now. I'll keep going with this stuff, though.NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-15604193153581969742009-08-26T13:37:00.001-07:002009-08-26T20:16:22.585-07:00Relaxing Run<a target="_blank" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://connect.garmin.com/activity/11921768"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 228px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-TEGmf17ahuoSAiip206NohNDrPhixAzSTYqdVQ95yjZ_WirjqkW8RBKgQw7kW0erP1slwScdum0FvnrzqN6EYUPwvixwOpTdi4UihCPtzKu_0Yk_vG7i88aMcYakGiPqLSd1xQ/s400/Snap_036.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5374476926207143106" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1fp3CbvKFWgSuxnsyD6mWLwkn3sUcLJV824gVYy3IArrY2fK7QldPgjGqcihd9itnYdN_RexXm0RR5Nz3erfH1hOVQ8L-RBG0JvFyks6868ltFjiARTuqZYMrFj9QW04RLKSS1g/s1600-h/SScreen_082609-008.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 262px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1fp3CbvKFWgSuxnsyD6mWLwkn3sUcLJV824gVYy3IArrY2fK7QldPgjGqcihd9itnYdN_RexXm0RR5Nz3erfH1hOVQ8L-RBG0JvFyks6868ltFjiARTuqZYMrFj9QW04RLKSS1g/s400/SScreen_082609-008.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5374377799534973538" /></a><!-- Converted from text/rtf format --> <P DIR=LTR><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">So, this was just a chillin</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> day. Check out that pace</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">Average of 8:15.7. Temp high 60</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">s. Funny to say</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">High</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, since it</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">s such a cool/decent temp to do a run like this. </FONT></SPAN><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6yr1_X6XgMJHG-WoY8Y7DKgywnw6LAy-u27B7_Tpo9iBamgDeu-g05e-0kR5dkURddhWgUEj_gtYcqwOnFyb6JgUlqUmoQrOkpAgHQR7q_ZaXtyNCvABlhzXEqTnvnQH46dOrEw/s1600-h/SScreen_082609-007.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 315px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6yr1_X6XgMJHG-WoY8Y7DKgywnw6LAy-u27B7_Tpo9iBamgDeu-g05e-0kR5dkURddhWgUEj_gtYcqwOnFyb6JgUlqUmoQrOkpAgHQR7q_ZaXtyNCvABlhzXEqTnvnQH46dOrEw/s400/SScreen_082609-007.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5374377958269549074" /></a><SPAN LANG="en-us"> </SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <BR> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Legs still feeling a bit sore, so took it easy. I can</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">t believe I was able to do this. Just relax and have a recovery type run. Not just a day or two off as the recovery. An actual slow/easy day. <BR><BR><BR><BR><br />I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ve not put this up on the blog before, but I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ve been tracking the trend of speed, per mile run. The green line is a linear estimate of the pace, based on the miles run. It</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">s kind of scattered, but there is a bit of a trend. One trend that is very apparent is</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">that</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"></FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">most of my runs are between 2-4.5 miles.</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ve always like shorter distances, so they tend to stand out. I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m surprised to see the longer runs also under the curve. This is just data fro</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m May 26</FONT></SPAN><SPAN LANG="en-us"><SUP><FONT FACE="Calibri">th</FONT></SUP></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> until today. I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">d be interested in doing this for the last couple of years</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">.but that would be a pain, and not sure what it would show. I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ll just keep updating this for the year, and start a new one next year. If I can stay consistent in running, it</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ll be interesting to see how the chart develops.</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> A similar slope, but just shifted down? Steeper? flatter?</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"></FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri"> Will be neat to see the race outliers, which I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ll have to put in a different color. But, I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m just babbling now. Time to</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">j</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ust be happy and run.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go.</FONT></SPAN><SPAN LANG="en-us"></SPAN></P>NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-12941220233342182412009-08-26T09:16:00.001-07:002009-08-26T09:16:52.422-07:00Back to "Work"<!-- Converted from text/rtf format --> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">OK, this morning I finally got back to</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">the</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> push-ups and sit-ups. Seems like this will take me closer to 3 months than 4 weeks. But still, that is OK. As long as it happens.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Also, I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m not impressed by the sit-ups one. I think I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m going to try to do the full 200 next time. And if it works, I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m going to change it up to full leg lifts, as Jess has suggested. Those seem a lot more difficult.</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> Probably just works a different muscle group</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">which is weaker for me.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go!</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-2900696324723761892009-08-24T15:59:00.001-07:002009-08-24T18:24:32.589-07:00Hello Monday<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNT1GqnOuiwHy7J428MWw1VQe0kFkeJqyiutP5e_UnFkfZWNZTvbgi7p5vjc0lG32cNRAJQ8aTHsAVycgMV-W9QCwdBSADGIHyGzMBfGBR4vu7iXh8aD28QSfHka_jutpqlw0Srg/s1600-h/Snap_035.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 271px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNT1GqnOuiwHy7J428MWw1VQe0kFkeJqyiutP5e_UnFkfZWNZTvbgi7p5vjc0lG32cNRAJQ8aTHsAVycgMV-W9QCwdBSADGIHyGzMBfGBR4vu7iXh8aD28QSfHka_jutpqlw0Srg/s400/Snap_035.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5373705736925062578" /></a><br /><p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSxkUdHxYzfyWwxXB5XbpTVe4JCCY6Zbo61ZiWKqrjY2_feQ2xEPooWOTdIt16huo0xl3H6aiVJeawFpQ6w5kw4-Q7QW-syaraPv_GSi_vQY6ymrL6gL6D7-t61zeQeMVFzp3Gtg/s1600-h/SScreen_082409-005-755175.jpg"><img width: 400px; height: 271px; src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSxkUdHxYzfyWwxXB5XbpTVe4JCCY6Zbo61ZiWKqrjY2_feQ2xEPooWOTdIt16huo0xl3H6aiVJeawFpQ6w5kw4-Q7QW-syaraPv_GSi_vQY6ymrL6gL6D7-t61zeQeMVFzp3Gtg/s320/SScreen_082409-005-755175.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373668759239385010" /></a></p><!-- Converted from text/rtf format --> <P DIR=LTR><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"><br />Was just thinking of 4 miles. Then thought I should run on the mulch/bark, and figured that was nearly two miles to get there (it was exactly two miles actually), so I would go down the path until I saw the ocean, or until I hit 3.</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">2 miles out whichever came second. Well, seeing the ocean came second. Ended up doing .75 miles on the track when I got back, which I did to get a full 7 miles and to get my overall pace down under 8min/mi. Well, it took me 7.25 miles to get</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">it below 8min/mi, but I did do it.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">I took off SLOW. As I wanted to. Legs/shins/body just overall sore. Needed something smooth. Figured I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">d work on just speeding up the entire time, slowly. Which seeing the graph above, I did superbly.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Temp was much more reasonable. A little breeze,</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">and</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, at least, while on the mulch I was able to have some trees overhead. </FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">The run out is mostly downhill on that path, so it was an uphill run for the return, so increasing speed while also going up hill was a good thing. And going at such</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> a fast clip on</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">the</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> track was a nice way to pretend I was kicking it in for a race. Although I hope I go a bit faster in a race and have a bit less energy to kick it in for such a long time! ;-)</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go</FONT></SPAN><SPAN LANG="en-us"></SPAN></P>NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-40597011449245628852009-08-24T15:53:00.001-07:002009-08-24T15:53:57.532-07:00Saturday's HOT HOT 10k<p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvTAobbOqSyQiaP25kUQ14mOJohXJl3cyrO0DiG543fg8bB_qAZ_Q3Rs_LX9IBPPaCzYqX1s2OjEvuAYfpI-v6eaSuf18Ak0TN_wOw9Xhyphenhyphenk1DftPLKk9zt16tgpHBm11WL1ty_KA/s1600-h/SScreen_082409-004-737533.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvTAobbOqSyQiaP25kUQ14mOJohXJl3cyrO0DiG543fg8bB_qAZ_Q3Rs_LX9IBPPaCzYqX1s2OjEvuAYfpI-v6eaSuf18Ak0TN_wOw9Xhyphenhyphenk1DftPLKk9zt16tgpHBm11WL1ty_KA/s320/SScreen_082409-004-737533.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373667390183963938" /></a></p><p class="mobile-photo"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjd8rq_MH8nxwq7Ez9LRP_eP2qSPl9rh7rhjDbtgmvTcd_P0fVW-5hzEC5kJAUiUBF2tp1NqLOm4J8MjM1kV-suuCrljtJgKWqND-5UED79H9Ox1bPKDRSFue5ob_PTPV58scvBQ/s1600-h/Snap_034-739175.jpg"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjd8rq_MH8nxwq7Ez9LRP_eP2qSPl9rh7rhjDbtgmvTcd_P0fVW-5hzEC5kJAUiUBF2tp1NqLOm4J8MjM1kV-suuCrljtJgKWqND-5UED79H9Ox1bPKDRSFue5ob_PTPV58scvBQ/s320/Snap_034-739175.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373667401800824338" /></a></p><!-- Converted from text/rtf format --> <P DIR=LTR><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"><FONT FACE="Arial" SIZE=2 COLOR="#000000"> <<SScreen_082409-004.jpg>> </FONT></SPAN><SPAN LANG="en-us"></SPAN><SPAN LANG="en-us"><FONT FACE="Arial" SIZE=2 COLOR="#000000"> <<Snap_034.jpg>> </FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">OK, I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m a thermally challenged wimp. 82</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">°F, barely any wispy clouds, no wind, hardly any trees to duck under for shade</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">and stupidly I started off WAY too fast for this type of day. What does that mean? It means I had to walk. Twice. :-( No negative split</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, but hey, I got out</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">there and</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> moved those feet!</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">At least it wasn</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">t too painful physically. Just took some Advil and everything felt fine.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Garmin has a few more discussion points, but not much else for me to say now.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go!</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-7772368441778583262009-08-21T21:42:00.000-07:002009-08-21T22:58:23.224-07:00Chillin' 4-Miler<a target="_blank" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://connect.garmin.com/activity/11660371"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 263px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCJ6JnQl1zu_Cy92P5YTBnt0AEF4g-HPK5qaNn7f69gkoz4MzF-EF8mpD06TAWTwl6cPceJrDFl5ji0WwPfFwS-PD3bkL_8kGeuoecFqf3R5zEmcYWrG2k5p02XaafVqZ6U_1aTQ/s400/Snap_028.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5372644192058008610" /></a>Legs still sore from the <a target="_blank" href="http://feetthatrun.blogspot.com/2009/08/intervals.html">intervals on Tuesday</a>. I'm glad I did them, because the pain feels so good! :-D<br /><br />Today I started out warming up with a nice 9 holes at Harbor Golf course. Played decent, 4 pars, 4 bogies, 1 blow up hole. Just need to work on my consistency. Kind of like my running. I need to keep it more consistent, and keep building up the mileage. Have a race coming up in 4 weeks and then a couple more before the "BIG ONE" in DC next spring.<br /><br />Golf had bright sunny skies, but when I ran it got more overcast. Not too warm when I ran. Felt great. So good to be out. Gotta stretch and get to sleep now! <br /><br />And, no, I haven't done my sits/pushes lately. Going to be an early morning thing. I think my body has recovered from some of the pains pre/post intervals.<br /><br />Go go go!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-42087361720701228312009-08-18T16:55:00.000-07:002009-08-21T21:40:16.728-07:00Intervals<a target="_blank" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://connect.garmin.com/activity/11660380"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 263px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKtoEBxMP7sdPHsbbme1Eqsf5J4HxsVqUq5j0oxQYmvCYXl-szp-klxszrXWD1bUxfZNx4WBxLIm-YXkiCh5-Jz78r1C3dtcoRiNBFA7FYHoA7oHgWIQQlwY9ZuavKli_pSLZf4w/s400/Snap_027.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5372641459910158418" /></a>OK, nice day out. Overcast, cool and I did intervals on the track! Started with slow jog there, and then some criss-cross and high-knee jogs across the short side of the track. Then it was down to business. 800, 400, 400, 800, 100, 100, 400, 100, 100. So, 2 miles of speed work. Fastest of 3:53 pace for LAST of the 100 yard sprints, meaning sub 15 seconds (Hey, I'm no Usain Bolt (9.58 seconds, REALLY, that man is insanely fast).<br /><br />Slowest was of course the 800s 2:53 and WAY SLOW 3:16. Hey, I was tired already (and therefore wimped out, I was trying to pace for a 1200).<br /><br />I definitely need more speed work!<br /><br />Then just a quarter-ish for a cool-down jog back to my office.<br /><br />It's nice being so close to the track.<br /><br />Go go go!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-29426154594244857052009-08-16T10:54:00.000-07:002009-08-26T20:12:59.826-07:00Almost 8 Miler<a target="_blank" href="http://connect.garmin.com/activity/11921897"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilP0e2Ap6-3LQ6L9KmlhvqrJNN5kvs6UKO4-rUgRQfi5tLeZWuvEahQ_DyYRs_RE6yhkNsvY8H0BRYdJHIZZTOj9gn7APasxcK_WdtVlvk_zFkEUE8o_FJiMTup60Iqzp3XZW7OQ/s400/SScreen_081609-001.jpg" border="0" alt="map my run info"id="BLOGGER_PHOTO_ID_5370811721419877986" /></a><br /><br />Pretty smooth run. Kids misplaced my watch. I gotta find it.<br /><br />Felt kind of easy. Right shin a bit sore. Going to ice it, and drink my protein shake. <br /><br />Did my sit-ups and push-ups this morning before the run. Week 4, day 1. As always...OUCH.<br /><br />Weather was nice. Mid 60's and cloudy.<br /><br />Nike+ Was closer this time. 7.66, versus 7.8. But, the pace ends up being wrong. But that's OK. I was able to check the time per location and figure that out for myself. Which is basically this 7:51 per mile pace overall. The time/miles are approximate, so I can't say for sure, but overall, like I said it was pretty good.<br /><br />Later in the day my legs were KILLING me. Taking some Advil before heading to the grocery store really helped.<br /><br />Go go go!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-47676040993941382792009-08-14T12:57:00.001-07:002009-08-15T07:37:20.366-07:00Pace Work<a target="_blank" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://connect.garmin.com/activity/11231754"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 282px; height: 309px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH_BXV8Yao16SgShs2VH7gj4uDFZVq1Y8SzjjN8Y7X72rfji9WCL7bYx4GOcVcO3Gmarw86GUDyiZO9CdjKmpDPJKYMvTvvNHZTOZYVUKQQc6ih-8xPSjXCGUeI7kwz-V5S2_R8A/s400/Snap_018.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5370194579247642722" /></a><p DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">So, I used my watch for one of its more intended purposes. I set up a</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">quick workout</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> (their term). I set up a 7:50 pace 4 miler. Then I turned the watches screen to virtual partner, which shows the distance ahead/b</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ehind the pace. I watched the distance more than I thought I would, but that is OK. It helped me feel what a 7:50 pace would be like. I finished at 7:46 pace, only 16 seconds ahead of</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">schedule.</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> Not too shabby. I went a bit too fast on one quar</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ter (7:27</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">–</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> a bit downhill and I didn</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">t rein myself in). Was nice overall.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">THEN, I walked a bit to the <a href="http://connect.garmin.com/activity/11231747" target="_Blank">track and did ANOTHER workout</a>. This one was set to 6:55 for a mile. I finished at 6:48</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, so that was pretty good, too.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">So, today was a recovery day</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">sort of. That mile started pushing me at the half, but not too bad. Felt good. Recovered right away. That 4 miler felt really easy. So, sub-8 with no strain</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">that</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">s awesome!</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Weather: typical 68° and sunny. Minor wind.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">I have to really start thinking about some goals and plan in some races. I have</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">8 months</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">‘</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">til my 10 miler. Right now I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">m thinking 7min/mi is my</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">min goal</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">. 6:30 would be nice, and a stretch goal is 6:00. It would be so cool to go sub 60 minutes!</FONT></SPAN><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Anyway, I have a lot of work to do to get there. I hope I</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">can</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> get more miles in and enjoy the</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ride</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go!!!!!!!</FONT></SPAN><SPAN LANG="en-us"></SPAN></P>NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-43585293100543661862009-08-12T09:55:00.000-07:002009-08-12T09:56:10.017-07:00Workout 8/12<div>OK, did the pushes and sits this morning. Can't swallow, still feeling yuck, and ran pretty hard yesterday...in other words, today was tough! I basically alternate pushes, then sits, then pushes again, etc. I had trouble with one set of pushes. Form wasn't perfect, but I got through all sets. Also did some pilates things. Kids love watching me do these things and try to crawl on me, or do some themselves. Too cute.</div> <div> </div> <div>When will I feel better?</div> <div> </div> <div>Go go go!</div> NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-34093382800836246372009-08-11T13:38:00.000-07:002009-08-15T07:16:15.763-07:005k at Some Pace<a target="_Blank" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://connect.garmin.com/activity/11231759"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 274px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixU2_909EGhBV4NNCA3XRg9mq2kGIRIzEnIUQ0w0pzuvrdww_OE-VCCft9bXegjb1uE9c5b7D4qsrDr3WEO0_bAkGyDehKepNwe9N325NZH-47En64rIT4MZpojkUPcIgoM8CiPg/s400/Snap_017.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5370192816069688114" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnHhHy6zyKQzYwXedFsPanpRmV1D-baaoPnY4XtjU1kWvwZQAAG7tjXaZopPcAi9mrF31knLmBSFb_b9OjgRATMvGuQoykoCaTPJAZF9ebkbJwmjjgIqXGAYOeR6rN7VzyIixtlQ/s1600-h/SScreen_081109-001-766534.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 274px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnHhHy6zyKQzYwXedFsPanpRmV1D-baaoPnY4XtjU1kWvwZQAAG7tjXaZopPcAi9mrF31knLmBSFb_b9OjgRATMvGuQoykoCaTPJAZF9ebkbJwmjjgIqXGAYOeR6rN7VzyIixtlQ/s320/SScreen_081109-001-766534.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5370192816069688114" /></a> Sheesh, I<SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">warmed up</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> running to the track, and then picked up the pace. As you can see in</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">the</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> graph, I was able to speed up continually for the first 1.25 miles. Then I throttled back a bit. Not bad</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">though. Overall I did end up</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">with</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> a negative split. :-) Gotta love that!</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Ran on track due to running too much on the streets latel</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">y. I was a little faster when I r</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">an 1 mile back on 6/25. But when I ran ONLY 2 miles on 6/15, I was able to do that in 7:04 pa</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">ce. Well, for an entire 5k at 7:04.1 pace, with a nice .25 miles at 8:00 pace, and running right into the 5k with no break</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">…</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">.that</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">s pretty darned good. I think I could push it to sub-7. I would need</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> to start the watch from scratch, though, so I can kind of watch it. The watch was saying the average pace was closer to 7:10, due to that 1st quarter.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">4 Times around May of</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">08 I did a sub-7 5k around SEAKR</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, best of which was 6:49 on May 14</FONT></SPAN><SPAN LANG="en-us"><SUP><FONT FACE="Calibri">th</FONT></SUP></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">, 2008.</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> So, that was around Racine, with hills. So, I still have some work to do. But I can get there in a month, I bet. I</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">d love to do that 5k run next time I visit Denver, see if I can pull it off.</FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Anyway, weather, about 63°, slight wind, slightly cloudy. Nice day to run! Everything felt good. There were some people from a running group there doing</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">3/4</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"></FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">mile and other distance reps. 1 dude always passed me, and a few others did a bit later. It obviously depended on when they started compared to when I passed them. 4 people passed me</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> once, when they took off right after I went by their</FONT></SPAN><SPAN LANG="en-us"> <FONT FACE="Calibri">“</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">starting line</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">”</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">. That kind of pulled me along at the start, but wasn</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">t</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">’</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri"> much help later. Started breathing a little rough, started feeling it in my legs, but I could have pus</FONT></SPAN><SPAN LANG="en-us"><FONT FACE="Calibri">hed it harder. If in a race I could definitely beat 6:49/mi. Still pushing for that 10 miler in April. I need to get some longer runs in, though. </FONT></SPAN></P> <P DIR=LTR><SPAN LANG="en-us"><FONT FACE="Calibri">Go go go!</FONT></SPAN><SPAN LANG="en-us"></SPAN></P>NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-64578093567337549102009-08-09T23:30:00.001-07:002009-08-09T23:32:56.685-07:00WorkoutOK, I did sit-ups and push-ups just now. I did go ahead and went back to week 3, ady 2.<br /><br />For the push-ups I did these all pretty slow and full. Kept a reasonable stance the whole time. Last set I did 25, without any stopping or falling, etc. Then after a little bit, I went for a FAST set and popped out 27 before I totally collapsed. :-D Fun fun!<br /><br />For sit-ups, same thing. I went slower and tried to get a good crunch in at the end. I did 40 for the last set.<br /><br />Then I did some pilates stuff. Roll-ups, leg lifts, bicycle kicks, seal-rolls (or whatever you want to call them), etc. Stomach is feeling it.<br /><br />Feel like I did a good job. Now, tomorrow, I need to run! I'm behind a few days. I gotta get in some mileage!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0tag:blogger.com,1999:blog-35470707.post-57103288654080397742009-08-07T06:43:00.000-07:002009-08-07T06:47:15.671-07:00Hundreds of ThingsWell today was week 3, day 3. I got through the whole workout for both the sit-ups and push-ups. Finished with 30 pushes and 60-ish sits. The sits I say "ish" because I did legs pumps and twists and crunches for a bit. For the push-ups I kept getting my arms in a further stance and I don't think I was doing the FULL extensions. Deciding if I should redo this week, just to get it more solid. It wouldn't hurt. I'd like to do both of the exercises properly, slowly, smoothly and full range...<br /><br />I think I'll go back one day, and do week 3, day 2 next time. Then go from there and see how it works out.<br /><br />But, dang, it feels good doing these things! Body feels sore, but strong. I like that!NathonRosenhttp://www.blogger.com/profile/13628858407147803477noreply@blogger.com0