Monday, May 17, 2010
running, walking, jogging...
...even backtracking. I had the chance to run to pick Silas up from school this afternoon. On the way home in the stroller, he decided he wanted to join me on the ground. We took the last 1.5+ miles together in fits and starts, taking breaks to eat honeysuckle and to "repair the tracks" while we played trains. About 4.5 miles for me in who knows how long. Not the most productive run fitness-wise, but I'd do it again.
Sunday, April 18, 2010
Presidio 10
6:50-6:57-6:37-6:41-6:07-7:25 (last 1.2): 40:39
The splits just begin to tell the story of the course at Sunday's Presidio 10. I drove into the city with S, who was mainly looking to burn off stress before her qualifying exams tomorrow, and E, who was expecting to walk the course after wrenching her knee in a skiing accident two weeks ago. My goal was a bit more specific today: run 10k that felt like sub-39, even if the hilly course wouldn't allow it.
The course began in the Presidio, a former military base in San Francisco and the gateway to the Golden Gate Bridge. The area is quite lovely, actually, and is a part of the Golden Gate National Recreation Area. A 10 mile race started at 8:00 (it also happened to be the CA state championship, but apparently nobody invited Meb), and about 1200 of us 10k-ers lined up half an hour later.
I was a few rows back from the line, but the path was wide enough that I was able to make my way up quickly at the gun. I had about 10 guys ahead of me, I guessed, as we started our ascent toward the bridge, with a little passing here and there. The first hill coming out of Crissy Field was steep and curvy, so I was aiming for about a 6:30 pace but not sure if that would work. Turns out that it didn't, and mile 1 came just as we hit the Golden Gate Bridge. That's not all that came, though; the 10 mile race had started 30 minutes before us but also included a 2 mile detour before the bridge, which meant that at mile 1 we collided with the back of the first race. I managed to take this in stride, but I knew I was in for a tough out-and-back 3 miles across the bridge. At least it wasn't foggy, so I could enjoy the scenery as I dodged walkers, then joggers.
At the north end of the bridge, we went down a set of stairs to cross under the bridge for the trip back. I was managing to get my pace up a bit, but still had to fight traffic for the trip back. A bright spot was glancing across the bridge and seeing E running, somewhat cautiously, but apparently not bothered by her knee.
By the time we crested the bridge the second time, things were clearing up enough that I could turn on some speed. I still wasn't sure who was in front of me, since we were right in the middle of the 10 mile race pack, but the last 2 miles or so were either gently downhill or flat along the bay. Finally, with about a quarter mile left (I guessed) the 1o k race branched off as we headed toward the finish. I saw one man taking this route, about 20 or 30 meters ahead of me, and decided to reel him in. He figured out what was going on hen I was just off his shoulder, and we both had to push it to the finish. I wasn't going to let it go, though, and managed to edge him out just before the line - 6th man overall, and 1st in 30-34.
Feeling good about the strong finish, I jogged back to find S, and ran some of the last mile in with her, cutting across the field before the end so I could cheer her in.
Honestly, I was only mildly annoyed by the crowded conditions of the 10k, and whatever annoyance I'd had melted away when we hit the post-race spread. Sitting down in the field with my friends, eating pancakes and breakfast burritos and drinking Sierra Nevada, on a sunny day at the Golden Gate? Can't beat it. And the age group swag was out of control - a (much needed) backpack, a crazy pullup contraption that will give me abs of steel, a gift certificate to Sports Basement, and (wait for it...) a fuel belt! Somebody will be going as Chewbacca next Halloween.
I don't think this quite felt like a sub-39 10k, but the all-out finish left me feeling that way. I will definitely be back for this one again, but the 10 mile race next time.
The splits just begin to tell the story of the course at Sunday's Presidio 10. I drove into the city with S, who was mainly looking to burn off stress before her qualifying exams tomorrow, and E, who was expecting to walk the course after wrenching her knee in a skiing accident two weeks ago. My goal was a bit more specific today: run 10k that felt like sub-39, even if the hilly course wouldn't allow it.
The course began in the Presidio, a former military base in San Francisco and the gateway to the Golden Gate Bridge. The area is quite lovely, actually, and is a part of the Golden Gate National Recreation Area. A 10 mile race started at 8:00 (it also happened to be the CA state championship, but apparently nobody invited Meb), and about 1200 of us 10k-ers lined up half an hour later.
I was a few rows back from the line, but the path was wide enough that I was able to make my way up quickly at the gun. I had about 10 guys ahead of me, I guessed, as we started our ascent toward the bridge, with a little passing here and there. The first hill coming out of Crissy Field was steep and curvy, so I was aiming for about a 6:30 pace but not sure if that would work. Turns out that it didn't, and mile 1 came just as we hit the Golden Gate Bridge. That's not all that came, though; the 10 mile race had started 30 minutes before us but also included a 2 mile detour before the bridge, which meant that at mile 1 we collided with the back of the first race. I managed to take this in stride, but I knew I was in for a tough out-and-back 3 miles across the bridge. At least it wasn't foggy, so I could enjoy the scenery as I dodged walkers, then joggers.
At the north end of the bridge, we went down a set of stairs to cross under the bridge for the trip back. I was managing to get my pace up a bit, but still had to fight traffic for the trip back. A bright spot was glancing across the bridge and seeing E running, somewhat cautiously, but apparently not bothered by her knee.
By the time we crested the bridge the second time, things were clearing up enough that I could turn on some speed. I still wasn't sure who was in front of me, since we were right in the middle of the 10 mile race pack, but the last 2 miles or so were either gently downhill or flat along the bay. Finally, with about a quarter mile left (I guessed) the 1o k race branched off as we headed toward the finish. I saw one man taking this route, about 20 or 30 meters ahead of me, and decided to reel him in. He figured out what was going on hen I was just off his shoulder, and we both had to push it to the finish. I wasn't going to let it go, though, and managed to edge him out just before the line - 6th man overall, and 1st in 30-34.
Feeling good about the strong finish, I jogged back to find S, and ran some of the last mile in with her, cutting across the field before the end so I could cheer her in.
Honestly, I was only mildly annoyed by the crowded conditions of the 10k, and whatever annoyance I'd had melted away when we hit the post-race spread. Sitting down in the field with my friends, eating pancakes and breakfast burritos and drinking Sierra Nevada, on a sunny day at the Golden Gate? Can't beat it. And the age group swag was out of control - a (much needed) backpack, a crazy pullup contraption that will give me abs of steel, a gift certificate to Sports Basement, and (wait for it...) a fuel belt! Somebody will be going as Chewbacca next Halloween.
I don't think this quite felt like a sub-39 10k, but the all-out finish left me feeling that way. I will definitely be back for this one again, but the 10 mile race next time.
Thursday, April 8, 2010
Installment Plan
7.5 miles total with 5x1000(300) in 3:40-3:42-3:43-3:40-3:36
A Seebo workout. I was aiming for 3:42s, which is 18:30 pace for 5k. Felt good!
A Seebo workout. I was aiming for 3:42s, which is 18:30 pace for 5k. Felt good!
Sunday, April 4, 2010
Weekend runs
Saturday - 10.3 miles in 1:54
Sunday - 5.7 miles in 43:33
Sarah and I drove up to Redwood Regional Park on Saturday morning to kick off her Boston taper with some serious trails. About 24 minutes into the run, her Garman reported that we'd gone 1.85 miles. Things got a bit easier after that, but mile 10 was our first sub-9 minute mile. Beautiful views, wet socks, and muddy calves. I don't care what anyone says, it's going in the log as a long run. I'm not mapping the route, but for the record our trails included West Ridge, French, Baccharis, Dunn, Bayview-Sequoia, and possibly others
An easy run in the rain this afternoon made 31 miles for the week.
Sunday - 5.7 miles in 43:33
Sarah and I drove up to Redwood Regional Park on Saturday morning to kick off her Boston taper with some serious trails. About 24 minutes into the run, her Garman reported that we'd gone 1.85 miles. Things got a bit easier after that, but mile 10 was our first sub-9 minute mile. Beautiful views, wet socks, and muddy calves. I don't care what anyone says, it's going in the log as a long run. I'm not mapping the route, but for the record our trails included West Ridge, French, Baccharis, Dunn, Bayview-Sequoia, and possibly others
An easy run in the rain this afternoon made 31 miles for the week.
Sunday, March 28, 2010
Bandito
15.7 miles in 2:05
I met Sarah for a long run this morning that happened to coincide with the course of the Oakland Half Marathon. My stiff back put me on notice early in the run, but began to feel better with the activity, as I tried to stick with my mission of pacing 7:55 miles for Sarah, who is three weeks out from Boston.
I really enjoyed the marathon/half marathon course, which I had planned to run legitimately before January got in the way. It was a tour of many lovely and not-so-lovely parts of the Town, highlighted for me (who am I kidding - for everybody!) by running through a flaming arch set up for the occasion in front of The Crucible. Crowd support was great, and people seemed stoked to be running Oakland.
I bailed a little early, at mile 8 of the course and mile 12 or so of my run, to head home for a bit more Silas birthday celebration: the bestowing of his first bicycle. It's a 12" Specialized that I bought from Cycles of Change, a local nonprofit. I removed the pedals and lowered the seat so that Si can "scoot" on it. Not surprisingly to me, he cried when he first saw it, but calmed down a bit after I explained to him that when I was his age, I didn't know how to ride a bike either. He then declared that, even though he didn't like it, he wanted to practice. And, within 30 minutes: "I love my bike!"
I met Sarah for a long run this morning that happened to coincide with the course of the Oakland Half Marathon. My stiff back put me on notice early in the run, but began to feel better with the activity, as I tried to stick with my mission of pacing 7:55 miles for Sarah, who is three weeks out from Boston.
I really enjoyed the marathon/half marathon course, which I had planned to run legitimately before January got in the way. It was a tour of many lovely and not-so-lovely parts of the Town, highlighted for me (who am I kidding - for everybody!) by running through a flaming arch set up for the occasion in front of The Crucible. Crowd support was great, and people seemed stoked to be running Oakland.
I bailed a little early, at mile 8 of the course and mile 12 or so of my run, to head home for a bit more Silas birthday celebration: the bestowing of his first bicycle. It's a 12" Specialized that I bought from Cycles of Change, a local nonprofit. I removed the pedals and lowered the seat so that Si can "scoot" on it. Not surprisingly to me, he cried when he first saw it, but calmed down a bit after I explained to him that when I was his age, I didn't know how to ride a bike either. He then declared that, even though he didn't like it, he wanted to practice. And, within 30 minutes: "I love my bike!"
Sunday, March 21, 2010
Lazy Sunday
7.3 miles in 1:01
Ran a short Marin loop (I'm sure its mapped somewhere) listening to an old This American Life ("Somewhere Out There") that made me laugh, made me cry. Came home and made yeast-risen waffles before pruning the blackberry bush. The waffles were pretty good, but will be better with blackberry compote this summer.
Ran a short Marin loop (I'm sure its mapped somewhere) listening to an old This American Life ("Somewhere Out There") that made me laugh, made me cry. Came home and made yeast-risen waffles before pruning the blackberry bush. The waffles were pretty good, but will be better with blackberry compote this summer.
Saturday, March 20, 2010
Long and hilly
Saturday am, 17 miles? in 2:31
Another long run with Sarah this morning, joined for the first time by Asa. Sarah's following Jack Daniel's plan for her Boston training, which meant that today would be something like a 2 mile warmup, 2x10 minutes of tempo pace, 80 minutes easy, 15 minutes of tempo pace, and a 2 mile cooldown. We didn't exactly stick to the plan, but got most of the main elements with the added bonus of staying on the Strawberry Canyon and Tilden Park trails. That meant a lot of hills, a lot of roots and rocks, and some good conversation. I also saw some great parts of Tilden that I hadn't run through before.
Another long run with Sarah this morning, joined for the first time by Asa. Sarah's following Jack Daniel's plan for her Boston training, which meant that today would be something like a 2 mile warmup, 2x10 minutes of tempo pace, 80 minutes easy, 15 minutes of tempo pace, and a 2 mile cooldown. We didn't exactly stick to the plan, but got most of the main elements with the added bonus of staying on the Strawberry Canyon and Tilden Park trails. That meant a lot of hills, a lot of roots and rocks, and some good conversation. I also saw some great parts of Tilden that I hadn't run through before.
Thursday, March 11, 2010
Altitude Training
Sunday, 5+ miles, untimed
We were in Lake Tahoe for a long weekend. I was headed to the treadmill for my only run of the trip when I realized that *melting* snow on the ground meant that I could run outside. I took a meandering route across the state line, behind the casinos, and found a great trail through a frozen marsh down to the lake. I found myself alone on the beach, with the ripple of the water and the birds the only sounds around. I paused for a few minutes to enjoy it, then ran back on the beach.
We were in Lake Tahoe for a long weekend. I was headed to the treadmill for my only run of the trip when I realized that *melting* snow on the ground meant that I could run outside. I took a meandering route across the state line, behind the casinos, and found a great trail through a frozen marsh down to the lake. I found myself alone on the beach, with the ripple of the water and the birds the only sounds around. I paused for a few minutes to enjoy it, then ran back on the beach.
Monday, March 1, 2010
Sunday, 16.7 miles in 2:26
Okay, I'm clearly not running a marathon this month, bu my third run of the week was a good one. I joined my friend Sarah for a long run prescribed by Dr. Jack Daniels. The drill was a 2 mile warmup, then 4x5 minutes at tempo pace, an hour easy, 15 minutes at tempo pace, and a 2 mile cool down. We took the Bay Trail south towards the Emeryville marina, which I had never done. Sarah and I often carpool to runs or track workouts but seldom actually run together, so it was nice to have a partner for a 2+ hour run for a change. Finally, I came home to fresh blueberry muffins by Christine and Silas, and I made some fried eggs with Balsamic reduction to complete the breakfast of champions.
Hopefully I'll get two runs in this week, but then it's off to the mountains for a few days skiing.
Okay, I'm clearly not running a marathon this month, bu my third run of the week was a good one. I joined my friend Sarah for a long run prescribed by Dr. Jack Daniels. The drill was a 2 mile warmup, then 4x5 minutes at tempo pace, an hour easy, 15 minutes at tempo pace, and a 2 mile cool down. We took the Bay Trail south towards the Emeryville marina, which I had never done. Sarah and I often carpool to runs or track workouts but seldom actually run together, so it was nice to have a partner for a 2+ hour run for a change. Finally, I came home to fresh blueberry muffins by Christine and Silas, and I made some fried eggs with Balsamic reduction to complete the breakfast of champions.
Hopefully I'll get two runs in this week, but then it's off to the mountains for a few days skiing.
Tuesday, February 23, 2010
Tempo Tuesday
Last night: 6.7 miles in 58:25 (first 1.2 miles with Joey on leash)
Today: 6 miles in 43:26; 3 tempo were in 6:25-6:25-5:44
I decided to bag the last 1/2 mile of my tempo today after hitting my fifth red light. Rainy today, which is actually better than fog for this run.
Today: 6 miles in 43:26; 3 tempo were in 6:25-6:25-5:44
I decided to bag the last 1/2 mile of my tempo today after hitting my fifth red light. Rainy today, which is actually better than fog for this run.
Saturday, February 20, 2010
Some of the parts
today, 18.8 miles in 2:40; 44 miles for the week.
OK, I admit it: I'm thinking again about running the Oakland marathon, despite my rocky January. Yesterday's Yassos were a whim, but I decided to see how a long run would feel today. Turns out, it felt pretty good, and I picked up the pace for 3.1 miles in 21:43 near the end.
Tomorrow, alpine cross training.
OK, I admit it: I'm thinking again about running the Oakland marathon, despite my rocky January. Yesterday's Yassos were a whim, but I decided to see how a long run would feel today. Turns out, it felt pretty good, and I picked up the pace for 3.1 miles in 21:43 near the end.
Tomorrow, alpine cross training.
Friday, February 19, 2010
Solo track
10x800 in 3:02-3:02-3:01-3:04-3:02-2:58-2:59-2:58-3:02-2:55, 2+ miles warmup and cooldown.
Tuesday, February 16, 2010
Tempo Tuesday
Same run, less juice. 6:46-6:40-6:34-3:00. Really foggy this morning, so I had to watch my feet on the downhill stretch.
Monday, February 15, 2010
Bagel run
6 mile bagel run in 48:30
While looking at the mural on the Ohlone Greenway and eating his bagel, Silas learned four things about the Ohlone people:
While looking at the mural on the Ohlone Greenway and eating his bagel, Silas learned four things about the Ohlone people:
- They were the first people here, having arrived 3000 years ago
- They do still live here
- They dress differently now
- No, they are not very old
Saturday, February 13, 2010
Foggy morning
8.8 miles in 1:11 this morning. I was feeling way sluggish, with a stiff right calf, and cut out a planned loop through Cal, but Art Blakey helped me pick things up a bit at the end. I tacked on 3/4 mile so I could hear the end of A Night in Tunisia.
Friday, February 12, 2010
Tempo Friday
6.1 miles in 43 minutes
This was my first tempo run of the year, on my regular course. The fast miles were fast indeed: 6:44-6:15-6:12-3:00. Mile 2 caught me by surprise, since I thought I was fading when I was actually pushing harder. I think I lose a bit of rhythm when I turn the corner at College Ave and sometimes overcompensate, sometimes under. As a result, though, mile 3 was actually a bit of reduction of effort as I turned downhill.
For the curious, this was my second run in my Tarthers. I like them so far, but
they take a bit of adjustment. I was unable to find any flats that are sized for my wide feet, but the upper is flexible enough to be accomodating. The low heel definitely redistributes my impact a bit, and I feel some tightness in the outside of my right calf that I attribute to this. I think I will get used to this and possibly build some calf strength.
This was my first tempo run of the year, on my regular course. The fast miles were fast indeed: 6:44-6:15-6:12-3:00. Mile 2 caught me by surprise, since I thought I was fading when I was actually pushing harder. I think I lose a bit of rhythm when I turn the corner at College Ave and sometimes overcompensate, sometimes under. As a result, though, mile 3 was actually a bit of reduction of effort as I turned downhill.
For the curious, this was my second run in my Tarthers. I like them so far, but
they take a bit of adjustment. I was unable to find any flats that are sized for my wide feet, but the upper is flexible enough to be accomodating. The low heel definitely redistributes my impact a bit, and I feel some tightness in the outside of my right calf that I attribute to this. I think I will get used to this and possibly build some calf strength.
Thursday, February 4, 2010
Into the well, again
Back to the track this morning, with a new pair of flats (Asics Tarthers, super fly!) The workout was an inverted ladder (a well, I like to call it): 1600-800-400-800-1600, with 400 meter recoveries. The idea was to run the 1600s at half marathon pace, the 800s at 5k pace, and the 400 all out; the twist was that the last 200 m of the second 1600 would also be all out.
Well, I ran with Don, Todd, and another guy whose name I don't know, and as usual the pace restrictions went a bit out the window. The reps went down in 6:28-2:55-1:09(!)-2:51-6:09. That 400 would be a PR for me, which is just what I'd expect from a new pair of shoes.
I also ran on Monday and Wednesday mornings, 6+ miles each day with 6-8 barefoot laps of the tennis courts.
Well, I ran with Don, Todd, and another guy whose name I don't know, and as usual the pace restrictions went a bit out the window. The reps went down in 6:28-2:55-1:09(!)-2:51-6:09. That 400 would be a PR for me, which is just what I'd expect from a new pair of shoes.
I also ran on Monday and Wednesday mornings, 6+ miles each day with 6-8 barefoot laps of the tennis courts.
Saturday, January 30, 2010
Three in a row
No, not days of running, but runs without pain. 5 miles in 37 something minutes on the now familiar Alcatraz-Dwight loop, finishing up with four laps around the tennis courts at Grove Park. Yes, barefoot.
Thursday, January 28, 2010
Indian Rock
4.7 miles in 39:44.
Today's run was poorly planned as easy runs go - up on Euclid, down to Spruce, up on Spruce, and down to Indian Rock - but once again my ankle felt fine at the end, which is good enough for me.
For five years I've been using David Hayes' excellent running log, but it uses macros that require an old version of Excel, which runs like a dog on OS 10.6. If anybody can recommend a great log that will work with Numbers, Open Office, or an Intel-native version of Excel, I'm all ears.
Today's run was poorly planned as easy runs go - up on Euclid, down to Spruce, up on Spruce, and down to Indian Rock - but once again my ankle felt fine at the end, which is good enough for me.
For five years I've been using David Hayes' excellent running log, but it uses macros that require an old version of Excel, which runs like a dog on OS 10.6. If anybody can recommend a great log that will work with Numbers, Open Office, or an Intel-native version of Excel, I'm all ears.
Tuesday, January 26, 2010
Running in squares
4.3 miles in 33 minutes today. My ankle felt just fine, but I was a little winded for no good reason. I'm getting bored of all these short runs, but I'll keep holding back through this week.
Sunday, January 24, 2010
Easy now...
Only six runs since the last post. I've been taking it easy, with short runs every few days. I got cocky last Sunday and went for 7.3 miles, but the ankle was feeling pretty sore at the end and for a least a day afterward. I did manage 2 runs this weekend, though: yesterday was 4.3 miles with Silas, and today was a solo 3.2 - and my first run without pain in three weeks. I'll rest it tomorrow and try some more short runs later next week.
Thursday, January 7, 2010
Cooling it
My ankle is feeling much better, but I've fallen for that one before. I'm going to cool it for a couple more days and try an easy run on Saturday
Sunday, January 3, 2010
11.3 out of 13
Ran along the Bay past Point Isabel this morning, but my Achilles' flared up again on the way back. Walked the last mile and a half or so. I'm going to sit until next weekend and then start back easy. Tomorrow would, of course, be he start of my 12 week prep for the Oakland Marathon.
Saturday, January 2, 2010
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