Feet That Run

13.1 LA Half Marathon

2011-01-16T15:14:00.000-08:00

OK-Dokey. I love showing the graphs, totally shows how a bit past the mid-point I decided to get going.

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.

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.

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.

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.

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

Have a nice day. What a great way to start 2011!

Been a long time, long time, longalongalong time...

2010-11-28T19:32:00.001-08:00

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.

Looking forward to running some more! Yay!

Garmin "Data"

Stay young!

20 Mile (19 ahem) Training Run

2010-02-21T13:57:00.000-08:00

First and foremost, here's the link to the garmin data.

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...

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...

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!

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...

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.)

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.

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.

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.

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!

The successes include this:

Ran with a belt for food, so I know the pack feels good for race day.

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.

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.

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."

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!

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.

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.

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!

GO, Go, go!!!!

LA Half Marathon

2010-01-10T12:50:00.000-08:00

LA Half Marathon Garmin Data

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.

Sleepy

2009-10-09T16:47:00.001-07:00

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.

Felt super and fine, no problems. Just still do not like running on sidewalks and cross streets with lights…sigh.

Blah blah blah….and GO GO GO!!!!

38, In More Ways Than 1

2009-10-08T07:04:00.000-07:00

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.

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! :-D

Running Around and Races

2009-10-06T14:42:00.001-07:00

OK, so, it’s been a while since I’ve written. I’ve only run a measly 4 days since Sept 16^th. 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^th. I was in Colorado and ran up Bergen Pass. Pic here (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!

Today was just an easy 4.5 miler on a nice cool day, low to mid 60s, street running during lunch at work.

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).

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

Pics of the Bergen Pass...

This is what I saw when we parked. Gulp. What am I getting myself into?

I combined the Garmin images to put together the entire route and the elevation:

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.

If you can believe pictures on the internet, then this is proof it was me...

Garmin stats here:
5k Uphill
Resting Walk-Slight Jogs
Downhill

AM Run

2009-09-16T13:46:00.000-07:00

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

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.

Go go go

Kickin Cancer 5k

2009-09-13T20:37:00.000-07:00

Gosh, what to say?

First, can just check it out here. And here's a pic of the pace, in general.

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.

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!

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.

OK, that's it. I'm pretty proud of the run, I didn't go out way too fast and crazy, so...yippee!

Go go go!

Running From the Old Office

2009-09-01T12:59:00.000-07:00

<<SScreen_090109-001.jpg>> I had a meeting over there, so I ran from there, so I could get a turkey burger from the roach-coach. Pretty “easy”, but did hit a lot of hills. Around 1 mile I did a lap around a baseball field, which ended up being a ¼ at 6:51 pace. 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.

Right hamstring is a bit tight. Need to stretch that more. Neck still funky. Will try sits/pushes tomorrow morning.

Weather was smokey/ashey (sort of), from all the local fires. Temp was around 80°. A bit muggy, overcast and just plain miserable to run in.

I have no idea how I’m keeping motivated. I’m starting to get bored again. I need to drive somewhere to run in an interesting place. I am looking forward to the race, and going to CO for the golf tourney and a run in the canyon’s with Steve T. After that….who knows. I think I may need to join a group.

Go go go

From the New Office

2009-08-31T14:21:00.000-07:00

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, like I didn’t want to be out there. Check the chart. Funky 1^st 1.5 miles, but after that I slowly picked it up, continuously (well, just about every quarter).

I was thinking about the upcoming race a little, and thinking about how I want to go out and pace the race. This profile looks about right from .75 miles on. I want to start fast (I won’t be able to help myself too much. Then I’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 ½ mile really be moving and do a kick in sprint as best I can for that last 0.107 miles (what, about 188 yards).

Oh, and, by the by, from the office here, it is 1.20 miles to the mulch path. So, it takes off 0.80 miles compared to running from my old bldg. In a way that’s a good thing. I can head to the path and run on something softer and less heat reflecting. I just don’t want to get bored. But, I should be able to get to the beach and really hit those hills for training! Next time I’ll head out to the neighborhood, though, and see what that is like coming from the other side.

Time to start figuring out a taper program for the race.

Go go go

Push-Up Pain

2009-08-31T09:50:00.001-07:00

On Sunday I tried doing my exercises. Well, at least, I did the sit-ups – Week 6, Day 1. I think I’ll be able to complete these and do the 200 fairly “easily”. My gluteus maximus is hurting today, 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.

Oh, and onto the push-up PAIN. I did (tried) week 4, Day 3. Well, I’m going to be stuck on week 4 for quite a while. Especially if I get hurt like I have 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. Immediately put on ice, took some Advil and suffered through pain the rest of the day.

I’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’m not bugging anyone.

OK, gonna get to it!

Go go go!

Exercises

2009-08-28T07:13:00.001-07:00

Ouch...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.

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.

Relaxing Run

2009-08-26T13:37:00.001-07:00

So, this was just a chillin’ day. Check out that pace…Average of 8:15.7. Temp high 60’s. Funny to say “High”, since it’s such a cool/decent temp to do a run like this.

Legs still feeling a bit sore, so took it easy. I can’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.

I’ve not put this up on the blog before, but I’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’s kind of scattered, but there is a bit of a trend. One trend that is very apparent is that most of my runs are between 2-4.5 miles.

I’ve always like shorter distances, so they tend to stand out. I’m surprised to see the longer runs also under the curve. This is just data from May 26^th until today. I’d be interested in doing this for the last couple of years….but that would be a pain, and not sure what it would show. I’ll just keep updating this for the year, and start a new one next year. If I can stay consistent in running, it’ll be interesting to see how the chart develops. A similar slope, but just shifted down? Steeper? flatter? Will be neat to see the race outliers, which I’ll have to put in a different color. But, I’m just babbling now. Time to just be happy and run.

Go go go.

Back to "Work"

2009-08-26T09:16:00.001-07:00

OK, this morning I finally got back to the 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.

Also, I’m not impressed by the sit-ups one. I think I’m going to try to do the full 200 next time. And if it works, I’m going to change it up to full leg lifts, as Jess has suggested. Those seem a lot more difficult. Probably just works a different muscle group…which is weaker for me.

Go go go!

Hello Monday

2009-08-24T15:59:00.001-07:00

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 3.2 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 it below 8min/mi, but I did do it.

I took off SLOW. As I wanted to. Legs/shins/body just overall sore. Needed something smooth. Figured I’d work on just speeding up the entire time, slowly. Which seeing the graph above, I did superbly.

Temp was much more reasonable. A little breeze, and, at least, while on the mulch I was able to have some trees overhead.

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 a fast clip on the 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! ;-)

Go go go

Saturday's HOT HOT 10k

2009-08-24T15:53:00.001-07:00

<<SScreen_082409-004.jpg>> <<Snap_034.jpg>>

OK, I’m a thermally challenged wimp. 82°F, barely any wispy clouds, no wind, hardly any trees to duck under for shade…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, but hey, I got out there and moved those feet!

At least it wasn’t too painful physically. Just took some Advil and everything felt fine.

Garmin has a few more discussion points, but not much else for me to say now.

Go go go!

Chillin' 4-Miler

2009-08-21T21:42:00.000-07:00

Legs still sore from the intervals on Tuesday. I'm glad I did them, because the pain feels so good! :-D

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.

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!

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.

Go go go!

Intervals

2009-08-18T16:55:00.000-07:00

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).

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).

I definitely need more speed work!

Then just a quarter-ish for a cool-down jog back to my office.

It's nice being so close to the track.

Go go go!

Almost 8 Miler

2009-08-16T10:54:00.000-07:00

Pretty smooth run. Kids misplaced my watch. I gotta find it.

Felt kind of easy. Right shin a bit sore. Going to ice it, and drink my protein shake.

Did my sit-ups and push-ups this morning before the run. Week 4, day 1. As always...OUCH.

Weather was nice. Mid 60's and cloudy.

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.

Later in the day my legs were KILLING me. Taking some Advil before heading to the grocery store really helped.

Go go go!

Pace Work

2009-08-14T12:57:00.001-07:00

So, I used my watch for one of its more intended purposes. I set up a “quick workout” (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/behind 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 “schedule.” Not too shabby. I went a bit too fast on one quarter (7:27 – a bit downhill and I didn’t rein myself in). Was nice overall.

THEN, I walked a bit to the track and did ANOTHER workout. This one was set to 6:55 for a mile. I finished at 6:48, so that was pretty good, too.

So, today was a recovery day…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…that’s awesome!

Weather: typical 68° and sunny. Minor wind.

I have to really start thinking about some goals and plan in some races. I have 8 months ‘til my 10 miler. Right now I’m thinking 7min/mi is my “min goal”. 6:30 would be nice, and a stretch goal is 6:00. It would be so cool to go sub 60 minutes!

Anyway, I have a lot of work to do to get there. I hope I can get more miles in and enjoy the “ride”.

Go go go!!!!!!!

Workout 8/12

2009-08-12T09:55:00.000-07:00

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.

When will I feel better?

Go go go!

5k at Some Pace

2009-08-11T13:38:00.000-07:00

Sheesh, I “warmed up” running to the track, and then picked up the pace. As you can see in the graph, I was able to speed up continually for the first 1.25 miles. Then I throttled back a bit. Not bad though. Overall I did end up with a negative split. :-) Gotta love that!

Ran on track due to running too much on the streets lately. I was a little faster when I ran 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 pace. 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….that’s pretty darned good. I think I could push it to sub-7. I would need 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.

4 Times around May of ’08 I did a sub-7 5k around SEAKR, best of which was 6:49 on May 14^th, 2008. 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’d love to do that 5k run next time I visit Denver, see if I can pull it off.

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 3/4 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 once, when they took off right after I went by their “starting line”. That kind of pulled me along at the start, but wasn’t’ much help later. Started breathing a little rough, started feeling it in my legs, but I could have pushed 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.

Go go go!

Workout

2009-08-09T23:30:00.001-07:00

OK, I did sit-ups and push-ups just now. I did go ahead and went back to week 3, ady 2.

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!

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.

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.

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!

Hundreds of Things

2009-08-07T06:43:00.000-07:00

Well 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...

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.

But, dang, it feels good doing these things! Body feels sore, but strong. I like that!

5K Thursday

2009-08-06T14:26:00.001-07:00

Now that was cool. Attaching the image as a jpg made it pop in the post instead of having to put it in later. Not that I'd always add that pace chart. Fun fun.

Anyway, that title almost makes it sound like a do a 5k every Thursday. Haha...well, by golly, maybe I should! Doubt it. Anyway. Low-mid 70's. Very light wind. Sunny. Nice & boring, but nice.

Legs feeling the "burn" of running on the roads all the time. I need trails/grass/track. I hate to say it, but I think I need to run on the track the next few times. It's not the shoes. They still feel good and don't have nearly enough miles on them to be a worry. I just need a softer running surface.

I'm proud of myself. I did another negative split. Also, I really pushed to have a consistent pace, all quarters under 8min/mi and finish strong, yet smooth. Well, I only "messed-up" that last part. I would have liked to maintain control and kept the pace slower. WHHHHHAAAAAAAAAAAAAAAAAA????? Slower? Yes, just for the consistency of it. Before that last quarter at 6:51 pace, the fastest/slowest was 7:11/7:45 per quarter. That is good. Especially considering that 7:45 was on the biggest/steepest hill of the run. Another long one was right at 2 miles, but it wasn't as steep, so I pushed to maintain and I actually hit that one at 7:34.

My pace is still getting faster for each distance…I need to have an easy day.

Maybe I'll get out for a "slow" 10k on Sunday. :-D

Push-ups...

2009-08-04T13:38:00.001-07:00

OK, so I started that 100 Pushups plan. Did the first day on Saturday. I also did a "test" for the 200 sit-up program. Oddly enough I did 200 sit-ups for the test. Definitely not the "good-form" ones they want. I'll start about week-three like on the push-up program.

Anyway, back to the push-ups. Holy OUCH! I've done 100 in a day…..but that's over three or 4 times during the day. This was 5 sets, and that last set was to be max 20 or more…..I did 13 and FELL ON MY FACE!!!!!! Struggled to do 7 more, as quickly as I could. Then about half an hour later I did 30. Best form, no, but good. I need to do another day today. I took two days rest, since I was/am SUPER sore. I ended up doing the 80 in a little over 5 minutes. Then with that last group I did 110 for the day. I am feeling better today, so hopefully I can do it. I'll try my best. I may have to redo this week already, though. I'm going to stick with it, though, and I WILL do 100 in one set as soon as I can!!!!!

Tuesday 8/4

2009-08-04T13:32:00.000-07:00

A simple run. Kept a pretty good pace. 3.75 miles. 7:17.9 pace. Negative split. About 72°F. Little/no wind. Mostly Sunny. Felt pretty warm. Started smooth easy and picked up the pace most of the way. On average slowed the last mile, but still kept the overall pace dropping.

Kind of wimped out. I wanted to jump on the track to do a final quick quarter, but I just ran to the gym area, stopped, and stretched out a little.

That's about it. Easy Peezy….go go go!

Treadmill Sat 8/1

2009-08-03T10:01:00.001-07:00

Garmin Stuff.

OK, before heading out for the night, I put in a quick 1 miler. Just wanted to shake off the cobwebs. Jumped on the treadmill and started at 6mph for about .05, then 8mph, then kept going to 8.1, 8.2, etc…until at 9…then the last 160yds (0.1mi), I bumped it to 11mph. So, with all of that I hit a time of 6:55. This was done with the incline set to 2.0. You have to have a slight incline on the treadmill to somewhat simulate getting outside, instead of having the tread help push you along.

Felt pretty good, for being on a TM. Good times. Go go go!

End of July 10k

2009-07-31T15:07:00.001-07:00

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!!!!!!

Run 07/27

2009-07-27T15:04:00.000-07:00

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!

Wow - Behind on Updates

2009-07-23T13:30:00.001-07:00

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23

J
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21

J
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16

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14

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

UTAH - Around the Capitol

2009-07-09T19:03:00.000-07:00

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.

Work - Avi-Art-Ing-MBB

2009-06-29T13:29:00.000-07:00

So, 4.25 miles, every mile faster than the last. Less hilly, but started uphill into the wind, which I pushed the first half mile at 7:07 pace. Then had a way slow quarter, then fell into a rhythm. Great negative split. Everything hurt. Running 3 days in a row on asphalt/sidewalks hurt my shins, and all the hill have made my calves very tight. I'm still trying to catch my Buddy John W. I'll have to check in with him and see how he's doing. But, that last mile being sub-7, a bit downhill, but into the wind…that's just sick! I felt like I was going to fall over and DIE when I finished.

Weather: I already mentioned breezy. Today I believe weather.com that it was 12 mph. Sunny, about 65. So, that felt pretty good.

Gosh, I'm totally taking tomorrow off. These have been 3 hard days…for someone so "out of shape" as I am. But, still, everything is feeling good! Stretching, working out, running!!!

Go-Go-GO!!!!!!

2 Mornings in a row! (4.4mi)

2009-06-28T07:27:00.000-07:00

Good run this morning. Started out pretty darned slow. I still wasn't truly awake. Nice and cool, with no breeze as I watched the sun rise up over the hills.

It's so odd in this neighborhood, and maybe that is a good thing, but I never have a good idea which way I'm running. The streets keep starting and stopping (meaning the names...they twist and turn and don't make sense (to me)). But, there are some nice places to go. Running through the hills of Cheviot Hills is nice. There is little traffic.

Don't know about my feet. Arch, a bit sore from the inserts, blistery type thing. Shins aren't too bad, but, overall, I think it's just because I ran two days in a row.

Feels great, though. Glad I'm doing it!

10k Morning Loop - Home

2009-06-27T13:09:00.000-07:00

Something to be proud of today. Woke up happy and pretty well rested! Then got out right away and ran 10k. I had to walk 0.21 miles due to the hills. Wow, there are a lot of hills around here. I mean, seriously about 175 feet elevation change! That's insane. Makes me think I should go to Will Rogers Park and do the switch-backs for some REAL HILLS and training.

Overall it was a good run though. It says 8:20, but I think the running time was actually about 8:03. Sure, I'd love to be under 8, but I'm still getting back into it.

Shoes = Great. Shins still recovering, but I can tell these are going to do the trick. Brooks Beast, 10.5.

Weather was a little warm at a SUNNY 65-ish. Such a great great day! I'm happy!

However, after today, I'm going back to the every 1sec recording because looking at the map, it is not following the road, so I'm concerned about the accuracy. Sigh.

New Shoes, Fast Run

2009-06-25T15:10:00.001-07:00

OK, so I got new shoes today, Brooks Beast, size 10.5D. The 11s were too big, while the 11s of the other Brooks shoes I tried were perfect. Always weird when even a single shoe manufacturer has differing shoe sizes just due to the style of shoe.

Anyway, I tried on those and a pair of Asics. They all felt pretty good, with the lighter Asics being best…but just standing still I could feel and it was easy to see they weren't supporting my crazy over pronating feet (left foot in particular - DANG! I should have gotten surgery on both feet!).

So, trying on the shoes, and running around the parking lot about 8 or 9 times, put on about 1.3-1.5 miles. I know because I tracked it with my watch for two laps. I don't recall how many laps exactly, think Beast 1x, Ascension? 1x, one on each foot 2x, Asics 2x, Beasts again 2x…so, yeah, that should be 8..so 4x0.34 = 1.32. Anyway, I checked the speed and it was just over 7min/mi running around those last 2 laps, and I was running about that fast for all of them.

After paying for the shoes, I came back to work and planned on doing about 1.5 miles on the track, to get about 3 miles in…

Well, I started out pretty fast. Felt a touch faster than the laps in the parking lot. After a 1/4 I looked down and the watch said 6:02 pace. Well, that made me go, uh-oh, that's too fast. 2nd 1/4 look down, average pace said 6:04. Kept going, pushing myself. 3rd quarter, average pace was under 6. Last lap, I pushed, but did slow down (by like 2 seconds)…ended up with a 5:56…supposedly.

Problem is that the watch was saying 1/4 mile, just short of an actual lap on the track. I tried pressing the button when I got back to my starting point, but I mis-hit it, so after resting a little I looked down and the watch was still running. Dang it. So, the watch was on smart mode and in that case may have taken some of the distance off. However, that should make the lap look shorter….darn it. Anyway…it said 5:56 a bit earlier, and it was maybe 5 seconds or less to complete the lap. I'll hopefully be able to see by looking at the data when I download it…but still…..if I had been really pushing it (heck I could still stand up when I was done) I could have been under 6 for sure. That's pretty darn good. I won't really consider that I did it, but it's close enough for government work.

That kind of stuff always makes me question the accuracy of this thing, especially with smart recording turned on…and on a tight circle like that, on a cloudy day….sigh. Will try that again next week….see if I can break 6, using the track as the measuring tool.

About how it felt. Prety darn good. Better than while running around the parking lot, and better than my old shoes for sure. Temp was about 64, slight-medium breeze (weather.com data says 16mph, gusting to 21…it felt like that earlier, but not so much when I was on the track. Maybe 5-10? I don't know how to gage that). Cloudy, too. So, cool and nice/good running weather.

That's about it. As always, will try to get the data in here later.

June 23

2009-06-23T16:33:00.000-07:00

Another run at work. Finally. It's been nearly a week. I wasn't much slower. At least I exercised by walking the golf course Sunday. :-D

Today still on old shoes. Could tell. Even feel the shins a little sitting here in my chair. But not as bad as it was. I'm leaving the office soon to go to the running shoe store and replace the ones I bought.

Hopefully the kids will be mellow.

Today's run was 4 miles, at about a 7:38 pace. Nice negative split. Lots of hills. And running diagonally across these busy streets is nerve wrecking. I need a park! Nothing else physcially hurt. Breathing was a little labored at the beginning going up all those hills, but that's a good feeling! You know you're working out.

The weather was good, chilly and very slight breeze. Sunny!
<HR>
And lastly, I did some pilates this morning. Not the actual dvd since Jack woke upat 5:40 and Bogarted the tv…but I did as much as I could remember from memory. Also doing sit-ups and pushups!

Monday June 15

2009-06-15T13:48:00.001-07:00

OK, so I ran with the new shoes once, back on the 11th. I hadn't said anything about that, since I hadn't downloaded the data, yet. But, it was rough. The new shoes I bought just didn't fit. So, what about today? I wore my old ones and decided to just run on the track. Jogged over, then picked up the pace until I felt I had 13 (0.25k or 0.155mi) laps, which is 2.019 miles… :-D Will upload later, I'm sure!

Anyway, I needed to kick it in just a bit more. I kept wanting to speed up a bit, but not push it, just to see. Well, next time I wanna go a little faster I will reset the watch to go off at .25 mile laps, so I can watch it better and set it to the track. I started out at about 7:30-ish pace, then picked it up and hung around 7-ish, then after a mile I got into the sub 7's the rest of the way. Last mile was about 6:54, if I use some averaging/estimating of the times, since they aren't set to fit on the miles exactly.

That's pretty good.

Taking the 2.019 mile totals (13 laps) and dividing them and getting a per mile average, I did 6:57.4 per mile for those two miles…and that is with starting with the first 0.155 miles at 7:28 pace. I think I'll go out with the goal of doing 2 miles with every lap at sub-7. I'd like to do a sub-6 again someday.

Anyway, power of positive thinking…or just running on the track…..my shins didn't hurt today! Yippee!!!!! Keep that up! Still need the new shoes, it's definitely time.

Weather is nice and sunny and high 60's. Good day for a run.

People on the track quickly figured out to not be in lane 1, since someone was actually RUNNING on the track…except for one lady…sheesh, get a clue. I wish they'd write ON THE TRACK, "Slower traffic keep right." Oh well.

Fun fun!!!!!!

Short Loop Around Polliwog Park

2009-06-11T13:05:00.000-07:00

Nothing too special, except I was running in my new shoes. Well, lo' and behold, they are too small. They changed the fit from the previous year's model. So, toes were annoyed, other than that they felt decent enough. Have to go looking for another pair.

Weather was as great as ever.

June 9, Treadmill

2009-06-10T08:59:00.001-07:00

Well, I had to run on the treadmill yesterday. Just did 2.25 miles. Sped up from about 8 or so min/mi for the 1st mile then picked it up. 6:53, 7:09, 7:34, 7:20, 6:31. I think the 7:09 and 7:34, were more consistent. I just wasn't so great hitting the lap button on the watch. That last one is accurate at 6:31 pace, though. I just kept hitting the speed up button. I finished that last 10th at 9.6mph (6:15 pace).

Shin was so-so. When I started feeling it tweaking I just lengthened my stride and tried to do more heal/toe rollin' of the foot. My ankle tendonitis was flaring up a bit, though, too. I'm such a wreck. I'm going to make sure my kids have better shoes when they start running. Summer already definitely over-pronates quite a bit. Jack some, but not too horribly.

Before that I did some pilates, stlil just the 20 minute workout. I think a few more times of that before I attempt the long one. I want to get a bit more stable on the moves for the short one.

Pretty decent overall. This morning (the 10th) I did some sit-ups/roll-overs and push-ups. It's funny, when I had the hurting shin I stopped everything, and even started eating more and bad. I have to stay focused. Hopefully today will be better.

Jess is telling me to get my shoes so I can do another run on Thursday. She is being very supportive. I'm also helping her with her workouts. She ran and worked out yesterday, too. Since she had to be home during the day and all.

That's it. Caught back up. Hopefully can get those shoes and get some more running in next week! Golf tourney (scramble) on Friday!

June 3rd, Flat Around Work

2009-06-10T08:50:00.001-07:00

I don't actually recall this run too much. I just know I posted on facebook that my shins started hurting. I pretty sure it was a simple one out around the flats, just down to artesia and back.

Overall, just 2.6 miles at 7:52 pace. Pretty chill.

June 2nd - 2 Miler at Home

2009-06-03T11:15:00.001-07:00

After work I got a chance to head out for a quick run. Quick meaning fast!

Mile 1 - 7:27
Mile 2 - 7:13

Total 2.09 - 15:15.7 - 7:17.7 pace

Felt good, too. Just out/up Palms, over the 405 and around the park and back. Chugged it a bit on the way back up over the freeway. Ended up with a nice negative split, which as I always say, is a goal of mine. Three laps over 7:30 and 3 laps under 7:00. Would love to run on the track and see what I could do as far as pacing consistency.

Weather is as fantastic as ever. Body is getting more used to it, but I did start feeling a slight twinge of possible shin-splints. Time for some new shoes, soon.

Missed doing pilates after the run, or after kids hit the hay. Plan on running tomorrow at lunch and hopefully get in pilates tonight, or at least some good sit-(and push)-ups.

LONG Work Run - To the Beach

2009-05-29T14:17:00.000-07:00

Long Work - To Beach
Find more Runs in Redondo Beach, California
So much more hilly than I thought it would be. 150 feet, just about, up and down a couple of times. I absolutely DESPISE walking during a run, but I just HAD to. 7:53 pace for the first 5k, and overall that was downhill....yeah, right! Check that elevation profile. Then I walked.

Overall 7.08 miles in an hour - 8:29 pace. If I take out the walking, I performed 6.79 miles in 55:08 - 8:07 pace. I can live with that.

Weather was low-mid 60's, overcast, so nice.

Strain was both legs and breathing. Nice when it's a pretty even hit, so it doesn't feel like one or the the other is holding you back. Last thing I can say is this, "7 miles, plus logo tee = chafing"

May 28 - Work Lunch Run

2009-05-28T13:41:00.001-07:00

OK, so, I liked this. Fairly cool. Sunny, slight, very little, beeze.

Ran a bit flatter route. Kept it very consistent. Ignoring the last half mile, when I started trying to kick it in, especially that last quarter (which I did in 6:28 pace) I had each 1/4 km within 5.3 seconds of each other. Meaning the pace was always within 34.2 seconds per mile. That is amazingly good. I only had 3 "laps" at 8:01.8, 8:00.7 and 8:00.9. The rest remained below 8min/mi!

Nothing really hurt. Breathing and legs felt fine. I'm liking that I've done pilates twice now (including this morning before work) and some push-ups and sit-ups lately.

All of this should help with my weight, energy, physical appearance, (golf game :-D ), sleep, HDL cholesterol levels (Overall my Chol is good, but I should increase my HDLs a bit), life span, etc…..and I'm TRYING to eat more healthily, too. This is the hard part.

Will get the MB data in here shortly. Can't do at the office. They are adding "ANT Wireless" tech to the newer watches, but it'll be even more cool when they add wifi, or some cell network, so it can just upload all on it's own to the internet. I give it 3 years.

OK, go go go!!!!!!!

Longer Work Run

2009-05-27T21:24:00.000-07:00

Around Work: 3.32 mi - 26:29 / 7:57 pace

OK, a nice run, sped up the whole time, after starting uphill. Decent weather, and felt so good to get another sub-8 out of myself. And for a bit longer distance. Gonna just keep on keeping it up!

Tuesday, May 26 Run

2009-05-26T14:48:00.000-07:00

Well, another pretty darned good day. Headed out a bit uphill and a bit into the wind. Which means I had a bit downhill and a tailwind on the way back. Just over 5k, (3.33) which is nice to go a bit longer.

Overall pace got better throughout, which is what I always like to see. At least finish with a negative split of some sort. 7:57.8 was final overall pace!

I'll upload the run from MB later.

The sun broke through and it started warming up about 11AM. I ran around noon. I wish I would have gone earlier. I like the cold and dreary, which makes for an easier run.

Just so glad to have run FOUR TIMES in the last 7 days. Only a touch over 10 miles for the week, but that is a great start. Will need to run more at home in the mornings when I can wake up early and get more time for longer distances. I don't want to be away from my desk for 2 hours to change and run and clean up. My goal would be about 30 miles, by running 5 or 6 days a weeks.

We'll see! As my Rose-Hulman coach always said, "GO, GO, GO!"

Home Run

2009-05-24T08:55:00.000-07:00

Ran pretty fast.

Did some pilates (Just the 20 min DVD). Then took off. I told myself, oh, it'll be uphill on the way back. Then said, "Shut up and be positive. Just keep going smoothly." Near the end I totally felt it. I was able to keep it up, and actually sped up the whole time, ro finish at about 7:21 pace! Super cool! Especially for doing it after another work out.

Hot and slight breeze. Finished uphill and into the wind, which made it even more impressive that I finished so strong!

May 22

2009-05-22T13:31:00.000-07:00

Yay, 2 runs in one week!!!!

Much better pace. Started out up the hill on Manhattan Beach Blvd…so slow the first half. I had the watch on the wrong sport (the last two runs), so I don't have the normal lap info. This time I noticed after 1.42 miles and started using the lap button. So, they were:

Mi time pace
1.42 11:36 8:10
521(ft) 41.05(s) 6:56 (Down a hill obviously)
.17 1:12 7:05
.35 2:45 7:49
.3 2:07 7:09
2.34 18:21 7:51 Total

Not bad. The legs started out a bit sore, but loosened up pretty quick. Breathing and legs both were the drivers going out/up the hill. Going flat and down, just general being out of shape was the driver. Breathing actually wasn't too bad, it was more legs from going more quickly.

Sunny, warm and generally a nice day!

May 19

2009-05-19T13:23:00.000-07:00

Only 2.17 miles, and only at an 8:11 pace, but not bas considering just getting into it, AGAIN. I just need to STAY WITH IT!!!

At least was better than the 8:27 on the treadmill for 2 miles.

Felt pretty tough, warmish sunny day. Will try and post the motionbased maps, etc soon. Legs hurt a bit Wednesday and more Thursday. Mostly the quads. Let's see…what was the most impacting…I think the breathing. Legs didn't help, but the breathing holds me back more.

Another Run

2009-05-11T21:48:00.000-07:00

Well, well not much to say. Just ran two miles on the treadmill. Took 16:55. Pretty pathetic, but just wanted to take it easy since it'd been so long. I started slower and just kept picking up the pace. Fastest I did was 0.1mi at 9mph. Nothing spectacular, but as I said, as least I got "out" there. Going to run again, but hopefully outside with the watch.

Didn't feel great after. To be expected, but I'm still a bit surprised. We'll see how my legs feel tomorrow.

Jess helped motivate me, she's worked out twice now! Good job, honey!

More Victoria Golf

2009-04-17T08:49:00.000-07:00

Golf at Victoria, again with Freddy.

Got the full round in, but still nothing to be proud of. Nice weather, as usual for SoCal.

Victoria Golf with Freddy

2009-04-03T08:42:00.000-07:00

Golf at Victoria with Freddy. Forgot to start the tracking until I had that close approach to the 1st green.

My goodness. This was NOT a good day. Nice weather, but I just can't seem to play when I get out with Freddy. Just get nervous wanting to show him that I can play. Also, it took so long we gave up after 9 holes. I can't play so slow. my mind wanders. I need to work on that.

Encino Golfing

2009-03-28T08:40:00.000-07:00

Golf at Encino.

Such a great morning round of golf. Teed off and played all alone, so I could fly through teh round and have a great round. 4 Over, if you can believe it.

Shorty, but goody

2009-03-09T09:10:00.000-07:00

I'm actually writing this on the 10th. The run felt pretty mellow. I looked at pace once a bit past the mid-point and saw 8:15...figured I couldn't get to 8:00, but I was not concerned. I didn't want to push it. It is slightly downhill coming back, so I was able to pick it up slightly and finished at 8:06 pace. Only 2.75 miles.

I'm definitely feeling it in my legs a bit today, but yesterday they were already hurting from running around with the kids at the park. I don't recall much of any feelings during the run. Just listening to podcasts. Probably shouldn't, since run in the streets, but they are side streets and I try to be careful. Biggest thing is that my ankle feels fine. Running straight I felt nothing, I actually didn't even remember about it until after the run when I realized I didn't feel anything. Twisting it still hurts somewhat, but not too bad.

The weather was near perfect. Low 60s and sunny. I would have preferred a bit more cloud cover, but it was nice with little/no wind. Looking forward to running Wednesday now, too. I'll try to post up the run later, when I get a chance to upload it.

Race = Fail

2009-02-04T09:44:00.000-08:00

Well, I'm actually writing this way later...but...I didn't want to write much. Nothing to post, because I sprained my ankle pretty severely tripping over a temporary fence support...moron. A month later I'm starting to run with no pain, so that's good. And as I always like to say when I miss a race for whatever reason...at least I got a shirt outta the deal. ;-)

2009-01-31T09:16:00.000-08:00

Race route for tomorrow.

Redondo BEach Super Bowl Sunday 10k
Find more Runs in Redondo Beach, California

Race route for tomorrow.

No way I'll (maybe??) make my goal of sub-8. It is a race, and you never know.

Wish me luck!

Finally a sub 8min/mi

2009-01-22T22:00:00.000-08:00

3.11 mi - 24:30 / 7:52 pace
Dang, this is hurting. Legs tight, lungs breathing. Is this really any fun?! :-D Of course it is!

The only problem is I am not digging running on the streets all of the time. Both for the hard pavement and secondly for the traffic fumes. Yuck!

Having such a relative hard time at this 5k, made me worried about the 10k race. I think earlier in the morning, cooler, in another week, and in a race setting, I may be able to do it, but it is going to be tough. So quick to try and race after such a long layoff. But that is why I signed up for the 10k...had to have a tough goal!

Looks Like a Semi

2009-01-20T22:06:00.000-08:00

3.27 mi - 26:14 / 8:01 pace
This run was like all the rest. nothing special, nothing fast, nothing too painful. Just feelin' the pain as I get back in shape. Not much else to say about it.

Golf at DeBell

2009-01-17T22:11:00.000-08:00

2.16 mi - 2 hrs 12 min / 61:00 pace
OK, so this isn't a run, but I wanted to track the golf course to see how much I went side to side on the fairway, watch the elevation changes, etc. I can definitely see the holes by the altitude changes. This was the old front nine, but they swapped them and it is now the back nine. I didn't play the full 18, because I didn't want to wait much longer and then have a long round and get home even that much later.

I actually shot pretty well, 3 pars, 3 bogeys, 2 Double Bogeys (YUCK!) and a birdie, for a 6 over. Gotta like that!

Another Slow One

2009-01-16T22:21:00.000-08:00

3.21 mi - 25:51 / 8:02 pace
Well, I'm feeling it. Legs hurt. Wanted to do 4 miles, but I cut it short around 2+ miles, knowing I just needed to get back.

Nothing too bad, just weak from not running. I will definitely be ready for the race, though. Although...8min/mi may not be so pansy after all...we'll see how it goes. I can do the goal, "easily" but probably not by much, unless I really focus.

From work to REI (and Back)

2009-01-13T22:43:00.003-08:00

1.01 mi - 7:58 / 7:53 pace
Sub-8, but only one mile on the way to REI. Nothing to get overly excited about.

Back to Work: 2.33 mi - 19:09 / 8:12 pace
So, things here are good. Legs, feet, ankle all feel good. Ankle sore from not wearing running shoes ALL the time, but not like before, just an annoyance. First run last week my shoes were loose, so that was annoying, too, but yesterday the shoes felt great tightened and I had no equipment issues.

Legs are sore, and a bit tight. Breathing isn't too hard really, mostly legs slowing me down. This run was warm. About 80°F. no wind and SUNNY. So, sub-8 for that first mile, but after the break and knowing I'd be running >2 miles back, I took it a bit slower. I was definitely faster than this last week, it must have been sub-8 for the entire 2 miles.

Feels good to run again. Goal is going to be sub-8 for the entire race. Which I think is a pretty easy/pansy goal. I'll likely adjust that as the race gets closer.

Back in Cali - Back to Running

2009-01-06T08:13:00.000-08:00

Well, no watch, since so long I forgot it in my side table. So, here is the run, hand mapped in another service.

Quick Around Park
Find more Runs in Redondo Beach, California
Dang, this morning, I feel it. Just a short 2.1 miler, but felt faster than that. Using phone it showed 1:06 to 1:24, so 18 minutes ±2 minutes. Felt closer to 17:30...for about 8min/mi pace. Felt like I was going to slow down, but I got happy and started speeding up and finished pretty strong, even though my legs started hurting/feeling it a bit.

60°F, no wind and sunny. Nice to be here in CA, versus the 30 in Denver. ;-) So, I signed up for a 10k race on Superbowl Sunday, Feb 1st. So, that is my motivation to run. After that, hopefully I'll just want to run to run...and, of course, I'll sign up for some more runs to keep me motivated over time.

Good to be back, sore, but feel good for having run.

May 14 - 5k Race Pace - Racine Loop

2008-05-14T13:20:00.003-07:00

Motionbased Data

Haven't posted in a while. Have run though. Just check Sanoodi and Motionbased for my latest info.

Today was "fun". Decided to do a race pace. Started great, finished crappy. Quads dead, lower right back a bit sore. Didn't sleep last night. Going to set watch to meters for these 5k "tempo" runs.

Mar 24, 2008 - Work Out Back Around River

2008-03-24T22:10:00.004-07:00

Motionbased Data

On Sanoodi I said:

Hmmm...longer than Mar 5 and 14, but slower...not by much. 7:30 pace for 8 miles is the fastest I went that far. I don't think I could have dropped 10 sec/mi if I ran that mile less...maybe, but I doubt it.

But overall, pretty darn good. Same pains as always. Temp was about 60°F and that is warm. A good portion was downwind, i.e. NO WIND hitting me and it was SUNNY, right in my face, and HOT.

First run without a negative split in a while. Due to going out at 7:20 pace for two miles and 7:22 for the first 5k (22:53). Second 5k was 23:49, which is 7:41 pace. So, not horribly slow for that 5k, but definitely felt it.

Lungs even still burning.

What can you expect only running once in the last 5 days, twice in the last 6 counting today.

Talked with Steve, well emailed actually. His calf tweaked out again, so he road as I ran. Which is OK, since I was wanting to go a bit longer and at a decent clip. But, yowsers, Owwie, that hurt. Legs still twinging.

Tomorrow I'll shoot for the Havana hill with going around that lake area up by Havana and Orchard to add a bit to it...get 5.5 miles in about. I'm nearly to my 60 miles for the month already. Sweet.

Mar 21, 2008 - Work Trail Run Out Back

2008-03-21T22:06:00.002-07:00

Motionbased Data

On Sanoodi I said:

Don't remember a lot about this. Will read motionbased and see if it gives me a clue and I'll put some words up on the blog.

Looking at what I said on MB, though I remember running with Steve, duh!

Good run, stayed with him until the last 3/4 miles. Then I really kicked it in. I was impressed with his speed/endurance after not running in such a while. It's funny, but while running with him, if I dropped behind on the single track areas I felt like I was tired and dogging it to keep up. If I got along side it felt fine, and the kick-in was totally OK, even though, yeah, of course I was breathing hard to get there.

As I always like to say. Great day overall.

Mar 18m 2008 - Work Out Back up Havana

2008-03-18T22:02:00.002-07:00

Motionbased Data

On Sanoodi I said:

Legs tired, left shin started hurting near the end...regular knee/back issue...I swear I'm going to do SOMETHING about it "soon".

Mid 40's, no wind, good to hit the hill...trying to keep up with the once a week.

So, took aff around 8min/mi, dropped it a bit, so was about 7:52 halfway through. Didn't "attack" the hill, but maintained a pace. On the down-slope I started picking it up. 4 of last 5 quarters were under 7 pace. Last FULL quarter was 5:48 pace. Very nice!

Tired from lack of sleep, Jack and a bit o' Summer. Need to eat and get some caffeine and head home.

OK, so in MB I said smoother/slower. And that was true for the beginning, and I recall it was pretty smooth, but even with that downhill, to pull off a 7:30 pace with that beginning is not a smooth/slow pace.

Good run overall. Feeling good.

Mar 17, 2008 - Work Hopping the Fence

2008-03-17T21:51:00.001-07:00

Motionbased Data

On Sanoodi I said:

Felt surprisingly good. Knee was OK, but right back caused a bit of a limp, which made my knee hurt. Went away within first half-mile.

First 1/2 mile was "slow" at 7:12 and 7:20 pace, but then quickly picked it up for a sub-7 overall pace. Another run with a negative split. Pretty steady from 1.5-3.75, but then kicked it in with a half-mile at 6:40 pace. Nice! Especially since it includes that bit of a hill.

Mar 14, 2008 - Cruising, Out Around River

2008-03-14T18:13:00.000-07:00

Motionbased Data

Yeah, 7:16 pace...about a 10th of a second negative split. Just under 7 miles, great pace, felt much better today. Could have gone a little faster. Slowed in the middle and picked it back up at the end. Good pace for nearly 7 miles. As I always say, have to run fast to get fast! Go Go Go!!!!!!

Nice weather again and listening to podcasts on my iPod. Good to get out with all this crazy work going on. Had minor pains, but much less.

Mar 13, 2008 - Short Outback Loop

2008-03-13T19:11:00.000-07:00

Motionbased Data

More painful than I'd like. Getting little sleep again, and tweaked back in the morning, sadly.

Felt slow, too...started at 8min/mi but had a negative split and finished "strong" 7:40 average.

Perfect weather, 50 and mostly sunny, little wind.

Mar 11, 2008 - Fast Havana Hill

2008-03-11T18:08:00.000-07:00

Motionbased Data

Nice! Getting faster and faster (about 7:16 pace). Gotta run fast to get fast. (Tomorrow, if I run, it will be slower to "recover" just a tad, but still under 7:50 pace!

Legs tired. Right knee still tweaky, back getting better (not lifting lately - really want to do pilates before I lift aggressively, again).

Weather was basically too hot, 56-ish, sunny and little/no breeze!

No quarters above 8min/mi, even up the hill. Slowest was 7:52 just after the hill when I was catching my breathe. Slowest on the hill was 7:40. Good job!!!

Mar 10, 2008 - Long Run

2008-03-10T18:51:00.001-07:00

Motionbased Data

Wow, kinda painful. The two longer breaks this month with only two runs made this tougher than I'd expect...and walking around the house in socks made my left shin more susceptible to pain, so my foot was floppy. Back is better, didn't bug much at all. Knee...still crappy.

Decent pace (7:46), tried to keep it relatively even, and had a bit of a negative split, so that's all good.

March 6, 2008 - 5k Tempo (Race Pace)

2008-03-08T22:13:00.003-08:00

Motionbased Data

Well, not really RACE PACE, and looking back I had the same time on November 20th. But not the day after a 7 mile run at 7:19 pace...so, that's pretty awesome. Writing this on Saturday (LATE) and I didn't run on Friday, although it was a nice day...just got busy at work. Today was busy hanging with the family. Check the family blog for what all we did...we went to Cripple Creek and went on a tour of a gold mine. Yeah, it was pretty cool.

Anyway, about this run. I tried keeping every quarter under 7, but missed by 1 quarter going up the second to last hill. D'oh. Kicked that last hill though! Id I had remembered my Nov 20 run, I would have tried even harder to get sub 21. That is now my goal next time I do a 5k around work. In a week or so, I guess.

Weather for the run was about 32°...so, right around freezing, which is shorts and a long T weather, and it felt great going fast. Little to no wind. And, yeah, all my ailments were still there, but a bit less. I'll keep working on them...and MAYBE get to a Chiro this coming week?

I'm hoping to run tomorrow, that'd be good.

March 5, 2008 - 7 Miles Fast

2008-03-08T22:08:00.002-08:00

Motionbased Data

So, still having the issues with my back, shin and knee...still shakes out in the first half mile. I really need to get to the chiro... Pretty nice day. Cold, but no real wind, so went around the river again, and tried to (and succeeded in having a) hace a nice negative split. 7:16 average for the last 3.5 miles! Nice!

Trying to get faster. Sad I missed 4 days running. Hope to go again tomorrow.

Feb 29, 2008 - 8 Miler at Decent Clip

2008-02-29T22:17:00.002-08:00

Motionbased Data

Another amazingly gorgeous day. An average of 55°F and barely any wind. Had to get that monthly goal of 60 miles. I didn't know exactly which way I was going to go to get 8 miles in, so I took a few alternate paths to mix things up and hopefully bump the distance, which I did pretty well. Missed this month's stretch goal entirely since I didn't get to my first run until the 9th or something like that. So, now my goal for next month will be 70, stretch 80!

So, my goal for today's run was to have a negative split. Which would be tricky seeing as how I was going to start downhill and come back uphill! Well, I tried sticking to 7:50 out (bounced around faster/slower) and ended up at 7:48 at four miles. The next two miles I did in about 7:38 pace and the last two at about 7:15 pace (7:17 and 7:12). The last 0.12 was at a 5:50 pace! Yowsers, nice kick in!

So, it's nice to see that after 7 miles, even though they were "easy" I kept speeding up and I was able to do a 7:12 mile. I'll have to try to go the last mile of a 10k under 7 sometime next week. Probably Wedesday, as I plan on doing FAST 5k on Monday adn going out to lunch on Tuesday. Thursday off and long distance on Friday, like today, maybe.

Feb 27, 2008 - 6.9 Fast

2008-02-29T22:13:00.001-08:00

Motionbased Data

So today was another beautiful day and I took advantage by running again. I wanted to go out smoothly, but sped up immediately, so figured I'd keep it up a while and ended up going about 3.5 miles at 7:20 pace...then I significantly slowed down and ended up averaging 7:31 for the entire 6.89 miles.

Feeling good, legs tired, back/knee still sore (knee is getting better!) and having fun running. Actually brought my iPod and listened to some tunes. Definitely noted that a faster song helped me go faster.

Feb 26, 2008 - Havana 10k

2008-02-29T22:03:00.002-08:00

Motionbased Data

What a run. Knee and back killing when started. Broke free, so to speak at a quarter mile and tried going fast anyway. Going downhill(after getting to Orchard) and downwind I put in some real quick quarters. The slowed up the back until getting to Havana, where I tried to "turn it on" and have a good pace up the hill. Well, I did, so I decided to stop a little.

After a short rest, 40 seconds, maybe, I walk/jogged about 20 seconds and took off down the street at a pretty good pace again. Had 1/2 mile at 7:16 pace...and last full quarter was sub-7.

Weather was slightly breezy and 41°F. Pretty nice, since it was Sunny out. Overall pace of 7:44 is slower than the race, but not by much...and that includes the stop time and that horrible 8:24 pace on the first quarter. So, real/moving pace is faster than the race...but I can't stop in a race, so have to use the true pace of 7:44. Which is still pretty darn good a couple days after a race.

I really want to get faster, so I have to go faster and run londer at faster paces, in addition to adding some real intervals to my workout.

Feb 23, 2008 - PPRR 10k Race (Winter Series #4)

2008-02-24T21:35:00.008-08:00

Motionbased Data
OK, so how'd it go?

Mile   Splits      Time     Avg Pace
1      6:54.46    6:54.46   6:54.46
2      7:55.67   14:50.13   7:25.06
3      7:35.87   22:26.00   7:28.67
4      8:31.85   30:57.85   7:44.46
5      8:01.30   38:59.15   7:47.83
6      7:29.72   46:28.87   7:44.81
6.25   1:26.67   47:55.54   7:40.09

Which, when you look at the hills and such is actually pretty good. Not much faster than Tuesday's supposed taper run, but, heck that is on such flat ground. The legs didn't help much either from that too fast of a run. Although a lot of people were dressed in leggings the weather wasn't that bad. It was snowing in the morning, and overcast when we started, but it cleared up by the time we hit 1.5 miles into the race. So, with my tee and long sleeved thin shirt I was nearly too warm. It was probably 35 average temp. See Motionbased for the weather details.

And about those hills. Oh crap, they were killer. As one guy after the race said, "You think you're about to get a break and, then, nope, another hill!" So, 7:40 pace is pretty decent and I'm happy with it. Finished in the top 10%. Here's a link, and if it ever dies, here are some hand-picked lines from the page.

Overall  Gender  Age-Group
Place    Place   Place      Name             Age   Time
1         1       1/20      Shawn Dubbs      16   38:01
2         2       2/20      Chasen Golacke   17   38:40
3         3       1/3       Andrew Abdella   21   39:50
4         4       3/20      Tim Hamilton     17   40:32
23       22       1/24      Joel Hawkins     37   46:22
24       23       3/16      Richard Hedlind  31   46:27
27       26       3/24      Craig Torres     35   46:53
37       33       4/24      Erick Breneman   37   47:56
38       34       7/19      Steve Weeks      41   48:02
42       36       5/24      Steve Warmingham 39   50:09

So, there were a lot of fast high-schoolers running. I was not that fast in high-school, but I could have competed with them in college, like the third place finisher.

Everyone's times were slow, though. The first three miles were predominantly covered by shadows and therefore icy. It was snowing all morning lightly, so there was snow cover a tiny bit and ice in corners. A few people fell. I think I heard one guy behind me almost eat it. I took the corners pretty slow to be safe, but it was tough. The hills that first mile or so sure made for some slow times. My excuse for later was just being in pain! :-)

Here's a good picture taken near the end of the race...of me not looking so good.

Overall I'm happy. I figured I'd do the first mile in sub-7, which i did, maybe the first 3/4 mile a bit fast, so I fell back and only did 6:54 instead of 6:40...but that's OK, I kept thinking of holding some for the finish and not have to walk. Good job!

Legs feel sore today, I SHOULD run to loosen them up, but didn't and won't. Tomorrow is supposed to be windy, so we'll see if I get out, but will get out for sure Tuesday, as it looks to be perfect weather, and I'm going 10k minimum and hitting that Havana hill! I'm going to hit that hill at least once a week now. I need to work my legs more than I have, and I need to increase my average pace, I'm going too slow! I'm not going to get back into college shape (or will I?), but I'd like to do a sub-20 5k, and MAYBE a sub-40 10k? At least a sub-42! We'll see how all that goes over the next year or so, huh?

Feb 22, 2008 - Another Taper Run (Short)

2008-02-22T20:32:00.000-08:00

Motionbased Data

~8:15 for only 2:25 miles. Amazing to go so slow...hard to keep it slow, even though legs still hurt, the quads and behind right knee. I wish I knew how I blew it out after the run on Tuesday.

Well, tomorrow is the race. Hope I'm up for it. Today was nice weather, tomorrow could be bad.

Feb 20, 2008 - A Real Taper Run

2008-02-20T19:29:00.000-08:00

Motionbased Data

~8:10 pace for 4.45 miles. Now that's a bit more like it. Right knee is still sore, took a while to work it out. And quads still sore from Tuesday. We'll see how it goes.

Feb 19, 2008 - 10k Too Fast for a Taper

2008-02-19T17:31:00.000-08:00

Motionbased Data

Stomach hurts, too hard of a run....52°F, so warm, but ate something or something. Ouch. 7:44 pace was way too fast for today.

Feb 16, 2008 - Short 2 Mi, Hilly with Ella

2008-02-16T19:31:00.000-08:00

Motionbased Data

Pretty good run. Kept up a decent pace, even though wanted to go easy today. Ella tugged me along and I felt pretty good so I just kept going.

Feb 15, 2008 - Hills on Havana

2008-02-15T19:06:00.000-08:00

Motionbased Data

I had such high hopes to do 3 miles of hills. After that first 3/4 I said, I don't know if I can do that again, so I did the 1/2 and then a 1/4. I was wiped! So, I had done only 1.6 (an extra 0.1 on that first 3/4, actually). But running down for my "cool down" I felt I had to do more, so I busted out two more 1/4's, nothing too hilly, in fact first one was somewhat downhill, then up. Did a sweet 5:50 pace 1/4 on that one. Nice.

Legs stil feeling good. A bit cooler, but not bad. No wind to worry about, so it was a good run!

Feb 13, 2008 - Tempo 5k

2008-02-13T19:02:00.001-08:00

Motionbased Data

Wow, that was pretty good. Let Steve lead the way and I hung back. Near end I sped away. Watch said 7:01...motionbased weirdly says sub-7. Pretty fast regardless, since it was supposed to be about 7:05 to 7:15...said sub-7 would be cool, but didn't expect it. Nice beautiful day out!

Still feeling good! Legs fine and everything.

Feb 11, 2008 - Shorter Havana Run 4.8 mi

2008-02-11T22:24:00.000-08:00

Motionbased Data

So, quite a windy day. Can't believe we went so fast. Took it easy the first couple miles, sort of, at least compared to the end.

Really attack the hill for the .6 miles. Need to get this going for the upcoming race.

Feeling sick, though. Jack had a lot of green snot and such...so that was yuck, and I couldn't avoid it. Still going to try and run hard tomorrow or Wednesday, and get some intervals in one day, and run the course Sunday, then take it easy next week to "taper" before the event. We'll see.

Legs and everything are feeling great! So, that's a nice positive. Also, that last mile/plus were at 7:12-ish pace, which is good at the end of a 4.8 miler and attacking that hill so hard!

Feb 6th, 2008 - Hilly Streets Havana 6.11 mi

2008-02-07T21:39:00.000-08:00

Motionbased Data

Well, took a while to get started running this month. Felt good taking a little time off for my legs to recover, or rest, or whatever.

Today's run was an easier mellow pace. Mostly let Steve lead the way, but I took off up Havana, 1/2 mile at sub-7 uphill. Check that elevation rise of nearly 200 feet! And I kept pace up the hill! Nice! (But, I did know I could chill after it...so, in the upcoming race I may not do a sub-7 up such a long hill, but I can hopefully maintain a pace up and beyond!) And then I finished up the last 1/4 into work, DEAD INTO THE WIND, also sub-7.

Good run overall. I will only get the treadmill the next few days since Jess is leaving town. Need to get some miles to get on a 2mi/day average. Goal this month is 60, again, but with a stretch goal of 70!

Jan 31, 2008 - 1 Mile on Treadmill

2008-01-31T21:10:00.000-08:00

So, this was a simple fulfill the monthly goal run. I went downstairs after the kids got to sleep to put on the last mile of my 60 mile stretch goal for January. Hopefully I can do 60+ in February.

I just set the treadmill to 8mph (7:30 pace) and once it seemed up to speed (about 0.05 miles in) I ran just the one mile. I had the incline at 2.0 for about half a mile, then dropped it down a bit until I finished at 0.

After running my legs hurt BAD...just from being on the treadmill? I'm going to take a few days off and try to run maybe Sunday? We'll see. I'm just going to rest a bit, then hit it hard to get some strength before the race and taper just before it...then hope for the best...need decent weather and less snow on the ground.

Jan 30, 2008 - 7.68mi Faster

2008-01-31T19:17:00.000-08:00

Motionbased Data

OK, so this was faster, more my speed. I liked it. Legs felt better than Monday. Did I really run 8:40 pace that day? Yowsers. Yeah there were nearly 30mph winds, but so what...my legs were just dying.

Today I ran through that wooded section and it was SO icy and hardpacked it was hard. I had to walk through ice patches 3 times, so that pace is actually about 7 seconds too slow, compared to the rest of the run.

I'm trying to stretch and do the proper shin-splint type exercises, to strengthen the front of my shin. It's seemed to help. Still get sore, but nothing too bad. Not like last summer. Keeping it up. Only need 1 mile tomorrow to have 60 miles for January! I think I can hit the treadmill for that.

Jan 28, 2008 - Slow as Molasses

2008-01-28T18:38:00.000-08:00

Motionbased Data

So, slow painful day....read about it on motionbased or Sanoodi. I'm not interested in talking about it here... :-(

Jan 27, 2008 - Roller Coaster 3.5mi

2008-01-27T17:43:00.000-08:00

Motionbased Data

Whew, what a hilly run. Very needed. That race is going to be tough enough with the road conditions. Sandy (only a bit less than a mile are paved), snowy and lots of tight turns. In addition to that, it is hillier than the maps make it look.

Weather was decent. A bit windy, but mostly protected by trees. About the low 50's, so pretty nice overall.

Legs feel OK, back hurt when starting out. Left leg still funky, but started wearing my old running shoes and that seems to help.

Jan 25, 2008 - 5k at 10k Race Pace

2008-01-25T18:29:00.000-08:00

Motionbased Data
This run was pretty decent. Kept pace reasonably well. Weather was great and not windy or anything. Felt I could keep this up for 10k.

Now, I plan on doing two days of hills, smooth, not too fast. Two days of intervals, fast. And, lastly, a day of intervals ON hills. And as a specific training thing I want to go run the course easy one day on a weekend.

OK, not much to say, just keeping up on the running and looking forward to the race.

Jan 23, 2008 - Quick 5.5mi at Work

2008-01-23T18:28:00.000-08:00

Motionbased Data

OK, so, here I go updating this again. I'm pretty much still loving Sanoodi, but it is having trouble uploading my last two runs. I'm starting to feel that the site may not last, so I'll have to post my info here. Use motionbased (soon to be connect.garmin, but who knows when, or if these embedded links will still be active. I hope so. But, I think I'll make an online spreadsheet for the data and link to that monthly, as a recap.

Anyway, I thought today was going to be warmer than yesterday, so I wore less...it was 10°F colder. And I felt it, but it was still OK. Maybe that's why I ran faster? Anyway, it was a good run, I stayed on the streets more to have better footing.

I'm considering finding a sports doctor to talk with about my left leg. Starting to get sore again. Definitely not shin splints, but something with the muscles (or tendons) is happening to pull on my shin, or who knows what. Don't know if they could do anything, but at least may find out what's wrong and if a stretch or ice or heat could help? I'd hate to go under the knife again, like for my foot. That would be horribly annoying.

OK, that's about it. I think I'll start posting things here, again, as I said. See ya.

July 22, 2007 - Long Home Run 11.5 mi

2007-07-22T20:27:00.000-07:00

Motionbased Data

Yowsers, I did it, only one new blister on my left foot, toe next to pinky toe. Shins feeling great. Shoulder sore before run, felt better after. Had some good speed down the hills, but that first 4.75 miles, all uphill killed me! Great run overall. I need to add a bit to it somewhere to get up to 12-15 miles some days...need a base!

Not too hot, since left house at 6:06AM and got back before 8AM. Nice run. Last bit ran into weeds and a big sink-hole of water, so that was bad and slowed me down, but checking motionbased data, my moving pace was 8:35, which is pretty good with some walking and being so long! Good job!

July 17, 2007 - Another Dip and Dash

2007-07-18T12:31:00.001-07:00

OK, I never updated the last dip and dash race post with details, so I'll put up details for me and Steve for the two races I did, then I'll discuss. First, though, here's the link to the first and second race's, full results. Now, here's Steve's and my comparison:

        Swim      Trans      Run     Overall
      Plc Time  Plc Time  Plc Time  Plc Time
June
Steve  4 13:18   3  1:05   2 23:04   2 37:26
Me    42 20:44  36  2:43   4 23:25  17 46:50

July
Steve  3 14:00   8  1:11   5 23:33   3 38:43
Me    30 18:43  29  2:05   9 24:35   9 45:22

So, first off, a few people said the swim course looked longer today, Steve and I and at least another person...looking at Steve's swim times for full course days: 13:53, 13:18, 12:48 and 14:00. Last week, the 12:48 Steve was feeling pretty sick, today he was feeling better, but his time was 1:12 slower? Sure it was hot, but that doesn't seem to matter in the water too much, and every other week he's been improving to slow down so drastically makes me think it had to be at least a little longer. And if the course was a little longer, that makes my improvement of 2:01 that much more impressive. At least 10% off my first time, and if Steve gained over a minute due to length, that'd be about 1:20-ish for me, so I really may have improved over 3 minutes, in a way? Nice!

And the transition, I definitely improved, but I forgot to pre-tie my shoes...d'oh!! So, that cost me at least 15 or so seconds.

Lastly, the run. What's to say, I stunk it up. Quads on fire, and it was hot. Lame excuses. Steve was a bit slower than that other week, but not much and that is likely just the heat some, but for me to gain 1:10 on the run is pathetic, pure and simple.

Coming into the finish, you can't see the clock until pretty close to the end, but it said 44:45, or something like that, so I just kept my pace, maybe increased slightly. My self goal was sub-45. The run killed me, after that swim. My legs were HEAVY, quads killing me...so, if I'd tied my shoes, I may have seen a lower time on the clock and been able to sprint it in? I'll never know.

I so need to do some hills/stairs or something to get my quads in shape. This time almost makes me want to do this again, instead of that 10k I have. I've run 10k's before. This is new. I don't want to do this over and over again, but to get a sub-45, maybe a sub-44 would be sweet. A shorter swim, cooler day, pre-tie my shoes...I could maybe do sub-43.

Anyway...Good race overall. It feels great to have improved. Heck I went from 17th to 9th! Yay, I broke the top 10!!!

I'll put up the run data later.

June 26, 2007 - Feet That Swim

2007-06-26T19:49:00.000-07:00

Motionbased Data

Feet that swim?!?! Waaahhhh? Yeah, I did the Dip and Dash. Weather wasn't the best, but really after getting in the water, it wasn't bad and the coolness was nice for the run. Thanks to Steve T for talking me into this and supplying me with eyewear, a head "balloon," and some pointers for going out. Thanks to Jay E for lending me a wetsuit.

I don't know what to say...don't have dongle to get data off watch, and the results haven't posted...but I'll tell you what I THINK of this event. Fun, PAINFUL, interesting, and quite the accomplishment!! I'm glad I did it. As I always say, ouch for the shin, but who cares, great fun. Do it again? Maybe... But hey, it's my first ever multi-sport event. Just for fun, like the last race, I'll post a few pics. Steve got two shots, pre-race and post-race on his cell phone, so I'll get those later, and here's my bib again. Sweet!

Here's the pre-race pic.
OK, looking good, goggles-check, wetsuit-check, shoes-check...

Next is the post-race pic.
Smiling, really? How can that be? Because I was WIPED OUT! Actually it was exhilerating.

Anyway, I felt like I was going to drown the first 100 yards of the swim. The goggles already started leaking, so I ripped them off. My heart was racing and I couldn't breathe...so, I kept my head above water...my neck is now sore, and I did a LOT of backstroking to catch my breath. I felt like my hips were falling deep into the water trying to do the crawl, but who really knows. 750 meters...1/2 mile. I know I've NEVER swam that far at once before, and probably approaches how far I've ever swam in my life all put together before this. :-)

So, then the transition...not much to say about that. Slowish, I'm sure, but again, my excuse is first time, and just catching my breath from the swim. Steve beat me by at least 6-10 minutes on the swim. We'll see when the results post.

Lastly the run. As I said, shin was sore, but I could ignore that mostly. Breathing wasn't too bad, it was a bit limiting, especially at first, but the most was my quads...they started burning. Partly the swim I'm sure, I'm not sure how much quads are used in swimming, but I'm sure it wasn't 0% usage. I think I was fairly even pace, just slowing a bit on the slight inclines and speeding up on the downgrades. I think I did a bit of a negative split, although not much. And the running portion was closer to 3.25 miles, than 3.07, which is a 5k. My time was ~7:20 pace and 23:24, I seem to recall. Not too bad for after that swim.

After: Well, I really started feeling the work in my triceps. Wow, haven't worked them like that, EVER, pulling arms through the water. Quads sore, but not too bad once stopped running. Neck is sore as ever, from a bit of slouching while running and from holding head up while swimming. I'm proud of myself for finishing and not turning back on the swim or drowning. I came out dead last for the men in the swim and many women passed me, but I caught one dude on the run and a bunch of the women. Yep, my strength is the running. Not sure if I care to make the swimming much better.

OK, that's enough chatter, I have to go eat now and reload some energy. I'll post Steve's pics of me and the data/results when they become available.

Whew, I did it!!!!

June 25, 2007 - Stetch out 4 Miler

2007-06-25T19:43:00.000-07:00

Motionbased Data

OK, so this was HOTTER than heck! Went out a little late so it was hot. We went slow, as we wanted as an easy day before the big Dip and Dash. However, it sure felt harder than the time shows. Quads sore from yesterday, and shin STILL hurting, of course...man, I should load that as part of the template...haha.

OK, we'll see how we do tomorrow.

June 24, 2007 - Home Hilly 10k

2007-06-24T19:38:00.000-07:00

Motionbased Data

OK, so, ouch. Sub-8, but still...not the best. Leg sore, hill all the way to Baptist road was a chore. Same hill climb as the 5k race in highlands ranch, just spread out over a further distance and at a higher elevation. I'm really not tearing up these runs. In the mid-80's and hilly and sore shin splints still...never fully recovered...but still...speed it up, loser!!!

June 21, 2007 - CW Around River 10k+

2007-06-21T19:18:00.000-07:00

Motionbased Data

HOT HOT HOT!!!! Holy cow, took off fast, about 15 minutes for first 2 miles, felt great, then the heat really got to me. Steve maintained much better than me. Felt left leg a bit, but that came and went. Left quad had tightness for a minute or two, that, too, went away. Really just started feeling worn out due to the 85°-ish degree heat. Ouch!

Leg still sore off and on, pain moving from inside to front and almost to the left, so it's healing, just needs more time. However, Steve has talked me into doing a "dip and dash" which will be entirely intersting...and Jess thinks so, too and wishes she could come watch me drown, oh, I mean swim. Oops.

So, I'm going to try and run once this weekend and easy on Monday to be ready to go Tuesday. Hopefully it's a bit cooler Tuesday at 6PM than it was at 9AM for this run...Temp in the mid-upper 80's.

Also, I finally routed out my old run around my apartment back in LA...I always thought my car driving CCW was adding a bit more to the route, but I couldn't tell how much. Well, with the wonderful mapping of mapmyrun (which I use for mapping without it being a current workout), I was able to find out the real distance. And it affected my measured pace by about 12 or so seconds per mile. Oops, again.

June 18, 2007 - I'm Back! 10k+

2007-06-18T21:14:00.000-07:00

Woot, Nice Run!

Motionbased Data

OK, so this was my third run in 4 weeks and 1 day. I ran those two times on June 5th and 8th. I took another 10 days off to rest my leg. It had a twinge at first, but it went away and only had a few pains here and there. Took off and ran faster than 4 weeks ago when I "was in shape". So, now, with the better leg, I should, with the new/proper shoes, be able to really train for the July race. Going to not push it and only run twice at work this week and once this weekend. Then maybe 3 times next week at work. Then I think it's the NC, trip, so we'll see what I can get in that week...hopefully will be able to run each morning!

So, what else? Been a long time since writing. Just nice to get out and feel good about a run again. Shin feeling it a bit at end of day/tonight, but used advil and feeling pretty good. Finally getting some use out of this watch, yay!!! What a great Father's Day gift. I better use it for a LONG TIME!!!!

June 8, 2007

2007-06-08T21:08:00.000-07:00

Motionbased Data

Yikes Steve took off way too fast. Check the lap data on the motionbased post. Anyway, left leg still having issues, limping a bit while running, but not too bad. And not feeling as sick, so that's all good. But running only this second time in 19 days, I could not maintain Steve's blazing 7:35-ish pace. Ended up averaging 8:01 pace. Not too bad. Nice day to be out!