Another Record Falls........

I really can't believe how this past month is going. Yesterday I didn't get out for my normal lunch walk due to an all-hands meeting at work. They fed us pizza - well actually I didn't get any because being part of the staff I always try to be one of the last people in line, and guess what? Yeah - well anyway I didn't need to eat.

Other than that yesterday was pretty good. Because I missed that lunch walk I decided to run in a new/old location. About 20 mins away from my house is a man-made lake, well it's really not a lake but rather a glorified cement pond. The concrete trail that surrounds it is exactly a mile long. (That's how they do things in Southern California, I don't know why, but they do..... Shoot we have another lake out here that is exactly 5k to go around - but that's a different story.) I used to run this lake path about 6-8 years back, but then we moved about 30 mins away and haven't been back until yesterday.

If you have looked at my log at all, you'd notice I start and finish each run with a warm up and cool down mile, that's exactly what I planned to do here. Sandwiched in between I was going to click off a three-mile run at an easy pace. Little did I know that another PB was about 30 mins down the road.

Starting my warm up mile I felt really good, there were a ton of people enjoying the 75 degree weather we are having and I couldn't keep my pace down, in sharp contrast to the other day's run, my legs were ready to go. That coupled with not wanting to look like an ass, I clocked a 10:17 warm up mile! Normally I shoot for something between 12-16 mins that would include some walking just so I can work up a small sweat and get the blood pumping. As I launched into my first mile I knew that I could run fast today. Still in my head I planned to take it really easy today - "Just get in the miles Bob." I kept telling myself. As I ran counterclockwise around the lake, "Why always that direction? It must have something to do with HS track all those years ago." I was thinking when before I know it, I've clocked another mile in 9:10! Now I know that this distance is exactly a mile around - I've most likely logged 200+ miles in this location in the past - using GPS, foot pedometers, and mapping software but here I am thinking: "Maybe this is just short of a mile. Could having no rolling hills really make this much of a difference? (Since this course is very flat.)"

Anyway, as I started my second mile I wanted to slow down my pace because my plan was to run an easy 3 miles not set a land speed record. (For me anyway) That second mile was fun - slowing down I spent time watching other people. Now I don't know about everyone else but I love watching people. Shoot, when Beth and I started dating we'd go to the local mall(s) and watch people there. And that's how I spent my next 10 mins - watching people. There's the couple nuzzling each other on the park bench with their small kid in the stroller, or the old lady walking her long-hair terrier, then again there's the 30-year old woman who's chasing down her poodle who's decided he wanted to jump into the water, and we can't forget the 'racing guy' all decked out in his UnderArmor shirt and Nike shorts with Oakley's and NB shoes with the 405 garmin...... Damm he looks fast.

By now I've logged another 9 something mile and I'm feeling pretty good - I've got a woman off my left shoulder who's been using me as a pacer over the past 1.5 miles. Shoot, I know she's there, I can hear her footsteps over my iPod, and every once in a while I see her shadow rise to my feet when the sun's angle is just right.... You'd think she'd poke her head out front at least once over a mile and a half. Right about then I decided that I'd go for a PB. Not having the exact split on mile two made it a little difficult, but I decided to try and catch UnderArmor man. Slowly stretching out my stride, I pulled away from my shadow - within a quarter mile I finally looked back as I rounded the lake - there she was : about 100 yards back now puffing hard, looking like I had punched her..... Now I focused in on Mr. UnderArmor man - still about 400 yards up on me with about three quarter miles to go..... Shouldn't he be farther ahead? He really can't be that slow can he? Shoot he's got about $1000 worth of gear on. Slowly I started to reel him in, and I started timing the gaps - he'd pass a tree; 34, 35, 36, 37. He'd pass that lamppost; 28, 29, 30. By now we're closing in on the final quarter...... there's another tree; 15, 16, 17, 18. I've got him now, rounding the final bend I'm on his shoulder and pass him right before mile 3. BAM! 28:30 a new PB and I feel great!

My final cool down mile I clocked at 14:38 feeling good about myself.

Can you tell I need to race now? Normally I'm running all by myself, and maybe see 3 other living people out when I run. I'm guessing with a steady race calendar I could improve greatly at this point.

Keep Steppin'
Bob

Motivation (Extra)

I've joined a on-line running group - 800 miles for the year. It's tied to my running log and I think it will help me stay motivated throughout the year. The YTD distance graph is kind of nice. Damm I want to beat that pace bunny. (Take a look at the link and you'll understand) I'd encourage anyone who reads and wants to do 800+ this year to join me. The group is very quiet and it would be nice to have more members.

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.

Keep Steppin'
Bob

Log Entry 1/14/09

The other day I had a short day planned. An easy 2 miler plus my warmup and cooldown. I really haven't run this course in a while now since I've pretty much have moved on to longer runs, but I was running late and I was using this run as a recovery run to bounce back from some more intensive runs earlier in the week.

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
Type: Easy
Course: 2.0 Mile TT Ladera Trail Run
Distance: 2 miles
Duration: 19:33
Pace: 9:47 / mile
Shoe: New Balance MR710RY (1)
Weight: 211.7 lb
Misc:
Quality: 8/10, Effort: 7/10
Weather: 60° F, Sunny
Notes:
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.
Statistics:
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. :(

Keep Steppin'
Bob

Another PB!

Well, I'm slowly getting caught up with my news. If anyone pays attention to my sidebar I posted another 5k PB on Monday. Just days after my attempt at a PB for 5k, I come back and shatter my record by :24 seconds without even trying.


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:


Date:
1/5/2009 8:45 PM
Type:Race
Course:3.1 Mile TT Narrow Canyon + O'Neil Stepback / Surry Farms / Sienna / Narrow Canyon
Distance:3.1 miles
Duration:30:21
Pace:9:48 / mile
Shoe:New Balance MR710RY (1)
Weight:210.9 lb
Misc:
Quality: 8/10, Effort: 7/10
Weather:44° F, Sunny
Notes:
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.
Statistics:
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.

Keep Steppin'
Bob