I'm a Quiet Runner

I was thinking during my run this evening - I'm basically a very quiet runner who has a blog.  I usually run by myself, and even though I nod at other runners on my route, I usually don't strike up a conversation with my fellow runners.  I'm not rude or anything, I just tend to use my running time for quiet introspect rather than a social outing.

Now there has been times where I've started a conversation with other runners in corrals, on the path, etc.  And as I look back, I've enjoyed these conversations for the insights I get from other runners.  I think that is why I enjoy reading blogs so much.  Just knowing there are other people out there running, and struggling over a three miler helps keep my training on track.

Today's run was on a difficult course, I took it easy but effort-wise I felt like I should have clocked a faster time (32:21)  Yesterday I took the day off killing my streak - really thee wasn't a reason for the day off, it just turned out that way.  Six day and counting until my race.

Keep Steppin'
Bob

Damm Computer - Running is Getting Done

I haven't been posting that much because my computer is acting up again - I've lost my drivers for sound and I can't download any pictures - I'm going to have to do a complete overhaul on it but really don't want to take the time or spend the money on it right now - so I've just left the computer sitting on my desk running at about 60%. 

Other than not being able to post pictures to my blog, I have been running quite a bit.  I'm currently at 120 miles for the month and on-pace to finish this month at about 140 miles.  My 5k race (the first race this year)) is in a week, and I'm starting to look forward to racing again.  I don't have very high goals for this race other than to just enjoy myself.  Cycling on my off days is really helping me get my conditioning back quick - I feel pretty good running after a cycling day.  I'm currently on a 11-day streak right now, and I feel pretty strong so I'm pleased with my progress this month.

Goal wise for my race next week, I've been kind of wishy-washy on.  I'm really not too sure what to set for myself.  I've thought about it quite a bit because I hate going into a race without any specific targets.  So this morning I decided to take a look at some of my past 5k training runs:

6.26.2010 Run 3.1 Mile - Tempo 3.1 Mi - 28:59 / 9:21
6.24.2010 Run 3.1 Mile - Easy 3.1 Mi - 31:11 / 10:04
6.21.2010 Run 3.1 Mile -  Easy 3.1 Mi - 30:30 / 9:51
6.7.2010 Run 3.19 Mile  -  Easy 3.19 Mi - 31:43 / 9:57
4.25.2010 Run 3.1 Mile  -  Easy 3.1 Mi - 29:29 / 9:31
4.7.2010 Run 3.1 Mile  -  Easy 3.1 Mi - 29:20 / 9:28

Looking at this I think I can set up the following:

Goal A : Run a sub 28:30 min
Goal B : Run a sub 29 min
Goal C : Run a sub 30 min

Last July 4th I ran this in 28:27 with some solid 80 mile months going into the race - this year I took off April and May basically but I did have a great June so I'm guessing I could have about the same results.  BTW my PB for this distance?  I ran on 12/30/09 - 28:04..... on this exact course by myself.

Keep Steppin'
Bob

4.5 Miles Tonight - Feeling Good!

Well I get in another good run tonight - 4.5 miles total with 3 miles coming at a tempo pace (9:30).  Overall I still feel pretty good.  During my slower cool down mile, my legs started to tighten up but nothing too bad.  The weather here in So Cal had been perfect over the past few days and that has made my runs even more enjoyable.

Tomorrow I think I'm going to try to sneak in a nice bike ride just to switch things up a little.  Hopefully I'll be able to break away to do this - if not I'll stick with my night run maybe another 3 miler is in the works....

With tonight's run I'm currently on a 7-day running streak and I'm no-pace to log 106 miles for the month.  I was going through my goals for he month last night and realized that I wanted to complete 120 miles for the month so I'm going to have to step it up just a little if I'm going to reach this goal.

Keep Steppin'
Bob

So Little Time So Much To Do....... 4th of July Race Coming Up.

The weeks are just flying by for me right now.  I can't believe the 4th of July is just around the corner.  My workouts are going well - and I'm on pace to log 100 miles this month and I feel pretty good right now.  Tonight I'm planning an easy 3.1 miles with a little cool down - something around 32 mins would be fine - hopefully I can keep my pace that slow so I don't fry myself with a tempo run.

I missed my cycling day this weekend - I didn't get a chance to work on my bike until Saturday - once I get my tire fixed and my bike cleaned up, it was getting too late and I couldn't get out of the house.  My next ride is going to have to be something short because I put on a new tire that I haven't ridden on in about 4 years - it's a softer 'racing' tire and the tread is marginal so I want to stay close to the house to make sure the small cuts aren't going to cause a blowout. 

Running is coming along - I've lost a ton of conditioning and I'm really going to have to pick up my workouts over the next few weeks.  After the 4th I'm going to start picking up long runs every week, I'd like to have an 11-12 mile run under my belt before the half marathon on Sept 11th.  Currently I'm having mental issues going beyond 3 miles at a sub10 min mile, so somehow I'm going to have to work through this - hopefully a breakthrough will happen sometime before July 4th.

My racing plan is to run July 4th at the Ladera Ranch 5k.  I've run this race several times now, and even though the course isn't that difficult I'm not quote sure what to expect.  Currently I'm shooting for a sub 30 (again) but I'm not sure if that is doable because of my lack of preparation.  The starting line is about 2 miles from my house, so I'll use that as a warmup again this year so it makes things easy since I don't have to worry about driving and finding parking, etc....  The run itself is really fun with a good turnout and nice streets to run though.  The final miles is almost all downhill, so it sets itself up for some quick times.

My next race is my half marathon that is scheduled for Sept 11th at Camp Pendleton.  This race I'm really worried about.  My neighbor signed me up for this because I keep talking about running a half but keep chickening out at the last moment.  The course itself looks like it might be painful - run on firebreak roads here in Southern California at our local marine base - the trail is called Heartbreak Ridge......

 With 1280 feet of climbing I'm worried about this.  My long 9.5 mile run that I ran back in January this year only had 983 feet of elevation change.  It's going to be brutal - and I'm guessing a 'Death March' over the final few miles.

Keep Steppin'
Bob

Running / Softball and its Getting Late

I know I wanted to write some about my upcoming races, but it's already 11:30 pm and I'm pretty tired as I type this.  So the telling of the race plans is going to have to be put on hold for a day or two.

Today I got in another 2.2 mile run with the same old .3 mile cool down.  I ran fairly well and felt pretty good.  In fact, over the final mile I really slowed down on purpose because I didn't want to have two tempo (sub 10 min miles) on back to back days.  Granted the sub 10 min mile is pretty slow, but I feel pretty good overall, and I want to get in 4 miles tomorrow night.

This weekend looks like a 4 miler on Friday, a 16 mile bike ride on Saturday, and hopefully either a 20 mile bike ride or 5-6 mile run on Sunday - just depends on what the family has planned though.  If all goes to plan I'll have a eight day running streak going and I'll be feeling pretty good about my gearing-up for a 4th of July race I have planned.

I played softball tonight with my long standing Thursday night team - we're playing much better recently.   Actually we've won 4 straight and 5 out of the last 6.  I might have mentioned before, but I play second base for the team, and lately I've found my fielding range.  Somehow I'm getting really good 'reads' off the bad and I'm getting to balls that I couldn't have even dreamed of getting to last year.  Shoot tonight I almost made a play on a grounder that went to the left of our pitcher and left of second base.  If I hadn't hesistated as the ball passed the pitcher I could have dove for it and most likely made a play on the ball.  Still I made 6 of the first 9 putouts in a low scoring game.  Season ending game is next week - if we win we get second place, not bad for starting out loosing the first 4 games.

Keep Steppin'
Bob

Geocaching

Today was my 'off' day so I tried my hand at geocaching.  For those who don't know about this - in a nutshell it's like taking a hike looking for hidden treasure.  All you need is a GPS (or iphone) to get started.  I downloaded the free started app to my iphone and was suprised to find over 300+ geocaches within 8 miles of my house - kind of surprising if I do say so myself.  Anyway I thought it would be fun to go looking for my first one with Abby - about 2 miles later and 2 cashes we returned home.  It's fun to do and I got to spend some time with my little girl.  The next time I go out I'll capture some pictures and share them.

Last night I got in 2.2 miles with a .3 mile cool down.  I ran it pretty close to a tempo pace I would have had about two months ago, so my conditioning is coming back - I struggled throughout but I'm happy I was able to cover the distance at a fairly good pace without walking.

I'm still failing in getting up at 5:30 am.  Tomorrow I HAVE to get up so I can get a run in because tomorrow night is softball, and I won't have the chance to run at night.

Physically I feel pretty good - the scale is p*ssing me off, why did I stop running/working out for that month and a half?  Any why did I eat like a pig?  It's frustrating when I think about it.

Tomorrow I'll write a little about my upcoming races - I have two planned........

Keep Steppin'
Bob

3.1 Miles Today

I snuck in 3.1 miles this afternoon so today wasn't a complete loss.  I ran my Mission Viejo lake course which is fairly difficult with hills:



There's almost 900 ft in elevation change on this course so I'm pleased with my 31:43 time (9:57 pace).  Considerating my first two mile splits were at a 9:44 pace, I feel pretty good.  Conditioning is way off and I'm fighting pretty much over the whole distance, but I can tell I'm getting better again.

This morning I had planned to get up at 6 am to sneek in a 2.3 mile run, but I failed getting out of bed.  I did get up 6:30 so I got into work earlier - but still I failed in my morning plan.  Tomorrow I want to get out the door for 2.3 miles at 5:45 am.  We'll see......

Physically I feel good - legs are tired and sore and I'm really tired - I'd be asleep now but I've been spending this evening playing with my new iphone.  Before I knew it, it was 11 pm.

Keep Steppin'
Bob

Nice Workouts

Sometimes I feel like jumping - so luckily I have my daughter to do it for me since my vertical is now only 3".

Today was a day I felt like jumping - this morning I got ot on my bike and finished 20 miles in 1:18:00 and I felt really good.  Tonight's run was just under three miles and I struggled almos every step of the way.  Still I was able to finish the course so I'm happy with the effort.

I have to send a shout out to my neighbors - Brian and Laura.  Thank's for signing me up for the half marathon - I'll write more about it later, but I wanted to say thank you.

Keep Steppin'
Bob

Redediction Time

Once again it's been a while since I last posted - I slowly settling in to my new job and I'm starting to get out on the road again.  My workout are slowly coming along, but today marks my rededication to two-a-days.  I'm focusing in on my July 4th run now and I want to get in a solid four months in before.

So for the next few weeks - everyday I'll be blogging about my workout's - come be a part on my 4-week journey.  Signup for a July 4th race and and for the next few weeks leave your comments on my blog :)

Good Luck,
Keep Steppin'
Bob