My Running Partner is a Year Old Today.

So today is Bogey's Birthday. The big zero-one for him - and I don't think we could have picked out a better dog for our family.  He's good with the kids and loves to run with me.  He's still a little hyper but I keep reminding myself that he's still a puppy.  Abby has him trained with 'sit', 'shake', 'lay', and she's working on 'speak' and 'roll over'.  Running-wise he's been a good buddy on the pavement.  Only once this year have I run him into the ground but other than that, he's usually there step for step with me.  He's been really good on a leash while we run - shoot I've only stepped on him once.  I guess once it all it takes :)

Today for his Birthday the family took him to Hunnington Beach to the Dog Beach there.  For anyone who hasn't been there it's a nice open beach where you are allowed to take the dogs off their leashes.  Bogey loves it there - but it's about a 30 min drive so we don't go very often.

Running today went well, I did a total of 4 miles without any real difficulty.  Pace was around 9:45 and I felt really good considering it was 48 degrees.  Bogey went with me and we didn't see another soul the entire time which was kind of weird since it was still pretty early (8:30 pm).  The moon was coming up peeking through a thin band of clouds making it look really big and bright.  Very cool looking with the nearly full moon.  Tomorrow I'll hopefully get in another 3-4 miler since I'm off to a pretty good start for the year.



Keep Steppin'
Bob

2nd ABHBLD 5k Run - RACE REPORT

Well it getting late, but I wanted to squeeze this race report in before I go upstairs, shower and get some shuteye. Before I start, I do want to thank those who wished me a great and wonderful Birthday. I think yesterday's was the best birthday I've ever had. Surrounded with my family, I couldn't have been happier.

That being said, I didn't actually run my 'race' on my birthday. The day started out very nice, got up early and was on the golf course by 8:00 am. Our tee time was at 8:30 so I got in a little putting which helped me. I shot a 16 over, 10 over on the front nine and 6 over on the back for an 87. That's pretty good for me. Considering that I was 5 over on a two hole stretch on the front nine I'll take the 87 any day. Getting home at around 2:30 pm, I had to drop off two of the kids with Beth, and go pick up the third at my Ex's. An hour later I made it home, got in a little stock work in even though the market had already closed and then showered and made our way over to my parents for dinner. Long story short, I got home after 9 pm and was just a little too tired to go out and make a serious stab at a 5k PR so I waited until today.

In direct contrast to yesterday's 80 degree and sunny weather, today was overcast, drizzle and 52 degrees. I like running in this stuff every once in a while; it reminds me of my senior year in High School traveling up to Big Bear for soccer training. We'd do a training week up there in altitude for conditioning purposes - it was always COLD and wet. Running in this stuff always brings me back to that time. It's nice, but only if it once in a blue moon - I'm a Southern California fan through and through. Shoot I was wearing my flip-flops yesterday. :)



As you can see it's not a particularly difficult course, but it's no cake-walk either. Today for my RACE I did start at the 1 mile marker instead of the actual start, the reason for this? It's because the 1 mile marker is the closest to my house and I used the distance between as my warm up and cool down. Anyway, the first mile went really well, I felt pretty good even though my back was sore from playing golf yesterday, I knew I had a sub 30:00 in my legs - running in my new birthday mock turtleneck running shirt, nike sleeves, and gloves I actually felt a little 'overdressed'. Usually I make fun of runners that looked like me today but I didn't care, in fact no one was out so it just made me feel better, I was braving the elements to get his run in.

Mile 1 split was 9:23 - not too bad, the first hill grouping was finished and I was feeling strong. Water was dripping of my hat, and my watch was soaked (secretly I was worried about it breaking), but I plodded along attacking the second uphill mile. Clocking a 9:30 here I knew that the final stretch was all downhill and I could really push myself since I feel good. My breathing was coming harder but at least my heart wasn't going to jump out of my chest or decide to quit on me, so I opened myself up more than I have done since I tore both of my hamstrings back in 2004. I put in a 8:32 third mile feeling like I could have gone even faster. At this point my lungs were starting to hurt a little and my left arch was starting to cramp up, but I pushed out the final tenth of a mile and clocked a 28:04! Yeah a PB by about :20 seconds! I had just missed my stretch goal by :04 seconds - and I had it in me. Still I learned a few things tonight.

1. I can go faster much faster, I just a little scared that I'm going to hurt myself. Mentally I'll have to gt over this. When I started to push during the third mile I felt my hammies pull a little, but they didn't give out. Surprising that mentally I'm still a little scared.

2. I need to get my core stronger if I'm going to get faster. It's sore now afterwards. Beth has been trying to get me to start Pilates - for some reason I'm holding back.

3. My hard work is paying off - since last year my PB pace per mile for the 5k distance has lowered from approx 9:56 per mile to 9:04 per mile. That a :52 second difference per MILE! Or approx 3 min difference over the total distance! Could I make these kinds of strides in 2010? That would put me down at around a 25 min 5k. I would be very pleased with that.

4. The pain I feel making a PB really isn't that bad - I've felt much worse (see my 8 mile run entry.) I can ignore this and go faster.

I hope everyone had a great Christmas - if you did run this virtually with me, feel free to give me your times, age and splits (if you have them) and I'll put together a good post with links to your blogs for your reports. (If you want). Have a fun and safe New Year.

Keep Steppin'
Bob


PS - I'm going to do an update on my Brooks for my next post. I just hit 500 miles in them I wanted to give you an update.

Another Good Day

Things are going rather smoothly recently. Training runs are clicking along and physically I feel pretty good. Will I be able to say this by the end of the week? Tough to say but for now I'm glad everything is going well.

Couple of notes: Use a rolling pin on your lower legs after your runs. If you are like me and have horrible flexibility, I'm finding this is helping me on following runs. I've mentioned before that sometimes I get bad cramping in my arches, well my lower legs are actually the problem. Just roll your calves and shins for about 5 mins and you'll feel 100% better on your next run.

It's about time for my Annual 5k Birthday Run, this year I'd like to invite anyone in spitting distance to join me - 29th (Tuesday)of December. This is an interesting race, no support officials, no water stations, no crowd, no expo, no photo ops, shoot the course isn't even closed to traffic. I haven't set a time yet because I understand that the date is a Tuesday, but if you feel inclined to join me drop me a note. Remember this isn't another training run - this is an year end race on an official course (it's been used locally before for some big races). I'm not asking you to join me in a training run, but to BEAT me in a race. I will supply maps on-line and at the start if people do come. If not, I guess I'll will this event fr the second year in a row. Final note, for those who are saying' "I live too far away." No excuse, I have two queen size pullouts and a bedroom that will be open. I'll let you spend the night for free and if you do stay, I'll make dinner also.

Keep Steppin'
Bob

5 Miler in the Bank

Got out and pushed Cade for 5 miles this morning and it felt pretty good. The run was on a pretty hilly course and I did struggle, I even had to walk about :45 seconds at one point, but I'm sure this training is going to help me a ton later on. My pace was slow (11 min miles) so it's difficult looking at my log knowing I'm putting up these very slow times, shoot I even entered a new running category (stroller runs) so I know why the pace is so slow on these runs. That helps a little.

My legs feel good today - a little tired but not too bad overall. Conditioning is slowly getting better and I'm gaining confidence in my ability.

I've been slacking on my evening runs so far over the past several days which is unfair to my running buddie Bogey. He doesn't seem to mind too much but I really need to get out with him tonight. Last night I put Cade down and completely crashed with him, Beth work me up around 9 pm and I was just beat. So I did a little work and came to bed around 11 pm.

Today is Beth's actual B-day. Happy birthday cutie! I love you. She's celebrating her 2nd 30th birthday today. From here on out it's going to be difficult remembering how old she is. :) Her Boss gave her a day at the local spa. All expenses paid on him - shoot he's even paying her salary today. So right about now I think she's getting some sort of facial and foot rub.