Saturday, January 31, 2009
Beth has been running/walking twice this week that I know of. She's kicking my a$$ in mileage this week. (She might have done more but I really haven't seen her at all this week so there's no telling :))
That's it for now - I'll post again after I actually get a run in. Have a great weekend!
Monday, January 26, 2009
Yesterday I got out for a bike ride - 15.9 miles. It felt good even though it was 57 degrees and I only wore a jersey and shorts. Still it was nice to get on the bike after seven weeks. And on top of that it was a PB for distance.
This week the plan is as follows:
- Sun: 15.9 cycling
- Mon: 4 miles
- Tues: 3 miles
- Wed: 4 miles
- Thurs: 2 miles + softball
- Fri: 2 miles
- Sat: 6 miles
Total: 21 miles + 15.9 cycling + softball
Doing this I should reach a few of my goals this month (overall mileage) but I'm going to fail my 20-day in a row goal I gave myself and I missed my 2 mile time trail I had scheduled for over the past weekend. (I ran 6+ miles instead; which by the way was a very nice run). Maybe I can run Friday's 2 miler as a TT for a PB. I'll have to think about it.
Finally just to clarify - my vacation isn't until the 11th of Feb. I know I keep harping on making it to my vacation, but it's still a ways out and I have to deal with the stress level until then. Thank you all for the kind comments but no I'm still plodding towards my vacation time. (20 days)! Trust me I do plan on taking pics, running, and hiking while in Maui so I'll share all that with you. There may be a delay due to Internet access (and my willingness to sit in front of a PC) but I will share everything with you guys.Keep Steppin'
Saturday, January 24, 2009
Running wise not much on the plate over the past few days. With going back and forth between the old office and the new office, I haven't had the chance to get my afternoon walks in. Plus the weather out in So Cal is playing games - rain, no rain, hot, cold I don't know what to expect right now (not an excuse, just stating something).
Hopefully I'll get in about 5-6 miles today total and end my week an a strong note.
Finally - I want to welcome a few readers I've picked up this week. (It's a little thing I have - thanks for reading). Please comment, I do read them all and enjoy the feedback.
Tuesday, January 20, 2009
Deep down I hope she enjoys it and continues to work on it. But if not I still love you honey!
For me yesterday was a good day. Over 7 miles logged throughout the day. Today I'm feeling it in my shins and quads. I'm planning about 3-4 miles today as a very easy pace just to get out and get some miles in. The stress level at work is the highest I've ever had (this includes being laid off in the past) so I'm hoping these runs will keep me sane.
Monday, January 19, 2009
Needless to say I ended last week (sat) weakly and started this week bad. Still I'm planning over 20 miles this week so that should keep me sane.
Another blogger I read posted a blog today about heartburn and motivation so I challenged her for total mileage this week; she accepted. (this could be a fun week) Granted I have the nice So Cal weather, but she's prepping for a marathon. Cassandra, let's see what you got.
Saturday, January 17, 2009
Yesterday I had another good run - I did a route that I've only run once before so it was nice having a change. 31:08 was my time for a 5k distance. Warmup and cooldown was about a mile added to that roughly at a 14:20 pace. Today my legs are a little sore and I had originally scheduled a PB long run for 7 miles today but that will have to be scrapped since we are have some old friends visiting us tonight for dinner. Hopefully I'll still get out and log about 3-4 miles though.
With today being my last day for the week, I've had a pretty good week. Mileage is up where I want it, and back to levels before the holidays. If all goes well tonight I should end my week at around 23 miles. Not a bad week, I'll take that. Hopefully I can build on that all the way up to our Maui trip in mid-Feb.
Friday, January 16, 2009
Long story short - I ran a 9:35 first mile and finished in 19:33! That was only off a PB by :02 seconds. Effort level in the first mile was super easy, but I struggled to hold pace the second.
Straight from my log:
Date: 1/14/2009 8:50 PM
Course: 2.0 Mile TT Ladera Trail Run
Distance: 2 miles
Pace: 9:47 / mile
Shoe: New Balance MR710RY (1)
Weight: 211.7 lb
Quality: 8/10, Effort: 7/10
Weather: 60° F, Sunny
First mile felt really good, and easy effort level. After that it was tough though. Effort level felt really high even though my second mile wasn't really any faster. Actually it was about :30 slower.
Calories: 320VO2 Max: 29.6
Overall it was a good run, not great but good. I love seeing my 'growth as a runner' over time and this run proved that what I'm doing is working.
Yesterday was a different story - I had scheduled an off day with just a lunch walk then softball at night; first I ended up going out to lunch with some co-workers so the walk fell through, then for softball we had the late game: 8:50, and the other team was a no-show. By the time I got home it was too late to get out the door so nothing was logged. :(
Wednesday, January 14, 2009
Tuesday, January 13, 2009
I'm guessing Cade could feel I was anxious and therefore wouldn't go to sleep. That's my theory and I'm sticking to it. Actually I was just spent at this point and didn't want to go out. (no excuses)
Well there's always tonight. The wife is taking Alex to the Dr. right now to get his cast put on so I don't have to worry about that (Thanks Honny!)
Hopefully tonight I'll get in about a 40 min route.
Monday, January 12, 2009
I'm shooting for about 20 miles this week (upwards to 25) with today being about 5 miles total. The weather in So Cal is beautiful today (even a hot 85) so I'm not worried about freezing my ass off tonight.
Tomorrow might be a different story though. I wanted to log about 4 miles but I need to take Alex into a specialist for his wrist that he broke last week. The swelling has gone down and he needs to get his arm in a permanent cast (rather than the sugar-spoon splint he's wearing now.) We all know that something like this SHOULD only take about 15 mins, but I'm guessing I'll be there about 3 hours.....
Back to running & racing - my next race just might not be until May. It's a while away, but my goal here is to run a sub 30 5k in a race. If the training goes well I'd actually like to cut that to a sub 28 min, but that just might be trying to do too much too fast. I'll re-evaluate this at the end of this month. So between now and then I need to come up with some sore of 'game' for myself to keep me on-track. I'm leaning towards some sore of long-run test. Maybe a 10-miler between now and May. I wouldn't be for time but rather just running the length. I have a 7 miler scheduled this Sat so a 10 miler wouldn't be out of the question and doable. Just logging the base miles needed for the 10 miler should improve my 5k times without really 'training' for the 5k.
BTW - did any of you 'other' night runners notice the moon the last couple of days? I read that Sat night the moon was the closest to the earth it will be for all of 2009. It was kind of cool running under it's light.
Wednesday, January 7, 2009
It was a late night run with cold weather, and I really wasn't trying to keep my pace up. My actual log entry pretty much says it all:
1/5/2009 8:45 PM
Course:3.1 Mile TT Narrow Canyon + O'Neil Stepback / Surry Farms / Sienna / Narrow Canyon
Pace:9:48 / mile
Shoe:New Balance MR710RY (1)
Quality: 8/10, Effort: 7/10
Weather:44° F, Sunny
I could have gone harder on this run - actually I held back except for the final mile. Only a few days late from my race date. Still a good run overall. Legs feel fresh and good, but strength-wise they are now holding me back on faster times. Breathing was good until about 20 mins into the run.
Calories: 494VO2 Max: 30.3
This was one of the "good runs" we all have but seem to forget it except the time that was logged. Here it is only days after this run and I'm reading my comments and I'd totally forgotten about pushing myself over the final mile. Not once was I really struggling but rather I was cruising through the run. This is just another instance for my theory on 'bad runs'.
The only other news to report right now is that I'm trying to run 20-days in a row right now. Actually I want to run everyday until my Maui vacation, but I was afraid to put it in writing on my goal section.......Today's run will make 4-in-a-row. Still a ways to go.
Tuesday, January 6, 2009
My Monthly numbers look pretty good, my biggest problem was that I was really sporadic with my workouts. With the time off from work, and the bad, cold weather I didn't get out as much as I wanted. When the month was over I had only worked out 12 of the 31 days this month, and never more than 3-days in a row. Still I was able to accomplish a few milestones.
1. Ran a new PB 'long run' of 6.2 miles in 1:08:29 on 12/20/08. Not bad for the first time at this distance. I should be able to improve this time easily in the future.
2. Total miles per week PB at 39.5 miles done week ending 12/6/08.
3. Logged 67.7 miles for the months total - that's second only to November's total.
4. PB 3.1 mile run of 30:45 on 12/29/08.
So I'm happy with my progress this month other than the fact I didn't get out as much as I wanted. My original goal was to log about 75 miles which I came short of. Physically I feel pretty fresh. I can tell my next step of development should be made with more core work and leg strength. Conditioning is coming along nicely but these other two facets are holding me back at this point. I'm doing the work so we'll see what transpires in the first quarter of 2009.
My Yearly summary is a little different since I don't have a full year recorded and I only started this blog on Oct 13th 2008. So it's a little hard to see the overall picture just yet. The biggest thing is that I've really taken running back into my life. I've embraced it as an everyday item and I'm enjoying the time I spend getting better. On July 4th 2008 I clocked a 36:27 5k and have already taken almost 6 mins off that time. I feel stronger and better about myself, and my self confidence is starting to rise as my 5k times start to lower. Last year I logged over 400 miles (my goal was 365 miles) so overall I'm happy with the effort.
In the next few days I'll be setting some long-term goals for this year. I'm adjusting my goals a little and I really need to decide if I'm going to do some longer distance races this year and then put it down in writing.
Monday, January 5, 2009
The race was originally scheduled for a 6:00 pm start on a Monday (That's the date when Bob Hazen's Birthday fell on this year.) But due to a major blackout in the area causing the race organizers to come home early from work the race was moved up to 3:30! That really didn't give me much time to prepare mentally. I was shooting for a PR today and being rushed to the start didn't help.
Luckily, the race start was very close to my home and I was able to warm up by running the .44 miles to the start. The course itself was the same course that I had run for my 4th of July race earlier this year (36:27) the only difference was that the Start/Finish line was at the 1st mile marker. This is better anyway because since the course is a loop with lowest part of the course was at the finish - good for making up some time in the final mile.
Imagine my surprise when I got to the starting line - no banner, no MC, no starting line, NOTHING! The race organizers weren't even there! Well I guess I wasn't going to have to pay the last registration fee...... Stashing my waterbottle in the 'Y' of a nearby tree, I made my way to the starting line.
Promptly at 3:30 the non-existent gun sounded and I shot off the line without having to worry too much about chip time versus gun time. (Or other runners for that matter.) Right off I felt pretty good. Legs felt strong and even my feet were saying 'Let's GO!' But still I wanted to take the first mile kind of slow and get into a groove. The sub 30:30 was on my mind and I had planned to run the first mile in about 10:30. Most of this mile was uphill and I knew if I could clock a 10:30 mile I'd be in good shape on the backside. Still since I have been doing the majority of my running after 8:00 pm everyday I was surprised to feel my strength slowly ebb due to the 75 degree weather. But the time I hit the corner before the 'major' hill I was looking forward to this first water station. When I finally turned the corner and looked up the hill - nothing! No water station, no mile marker just nothing.
At I approached the next mile marker (or where one should have been) I glanced down at my watch: 10:15 mile putting me at 20:58. Slightly off my planned time, but still with the final mile almost all downhill a sub 30:30 was still possible, I'd just have to start booking. Cranking is up a notch, my legs started to burn with the extra effort.
The Finish - Once again I'm all alone. Damm I hate finishing last (or was that first? Where was that bandit? I got to go kick his a$$).
As I approached the Start/Finish line I still could get over the large crowd that had formed at the start. (Yeah right) Maybe it the the change in time that held the crowds back, or the fact that the funds collected for the event were going to Bob's kids. I don't know, I almost forgot to stop my watch at the finish - thank God I did since there wasn't any chip timing. (30:45) Damm and the mile 3 marker logged a 9:03 mile. Way to pick up the pace.
Overall the race was fun even if there wasn't all the 'trimmings' you find in a normal race. Too bad I missed my target by a lousy :15 seconds. I'll blame it on the bandit... Yeah that's the ticket. Maybe next year I can get my son to run with me at least his race entry fee would go towards his education. But then again maybe not, I kind of like finishing first overall.