Monday am, 8.8 miles in 1:11
I was sick as a dog for 1 day a couple of weeks ago; I've been basically healthy since then except that I've felt like crap in the mornings, congested with a sore throat. Probably sometime last week I could have started running in the mornings again, but sickness led to laziness, and all I squeezed in was an easy 3 miles one night. I finally resolved to start fresh this week, and was out the door by 6.
The run wasn't particularly notable, but I was shocked to find that in just 2 short weeks it is suddenly light outside when I leave in the morning. I felt hella stiff and sore the rest of the day, but I think it's more due to last night's bike ride with clipless pedals while towing Silas in his trailer. More interesting to me right now, though, is trying to evaluate where I am for Broad St. I had planned to compare this year's training with 2006, when I ran a 1:02 for the 10 mile race:
February 2006, 171 miles
February 2008, 144 miles
March 2006, 161 miles
March 2008, 165 miles
April 2006 (through 4/21), 121 miles
April 2008 (through 4/21), 42 miles
D'oh. I had a pretty good thing going there. I've also had only one track workout this spring. Although my 800 times compared favorably to what I was getting in 2006, I haven't built on it at all. This close to BSR 2008, I can't really hope to gain any fitness, so my plan will just be to put in miles this week, but not too many, to remind myself that I can do it. A little bit of speedwork will help me recognize the signals that my legs are sending me as well. My goal for the race at this point is to run under 65 minutes.
Of course, I ran that last Broad St. coming off a big 54 mile week...
Monday, April 21, 2008
Monday, April 14, 2008
Sick.
36 miles in the week ending April 6th. I haven't run since (except for about 100 races with Silas, in the backyard, in the Monkey Room, at the park, and on the sidewalk!). I'll be back on the road the first morning that I don't have to spend my time expectorating into the sink.
Tuesday, April 1, 2008
Currying favor with Nike
Last week: 53 miles
Monday: 6 miles
Tuesday: 4x800, 400 recovery, 6.25 total
Feel like you're stuck in a rut? Looking to spice up your running life?
A day at the track may be just what the doctor ordered!
I had a solid week of running last week, but stiffness in my right calf
kept the pace easy. Afer finally getting above 50 miles for the week,
I'm going to cut back a little bit and include some speed in the next
few weeks as Broad Street approaches. Today was going to be a 7 mile
tempo run, but as I got out of bed I was itching for a little more speed.
I hadn't been to the track in 9 months, and I decided to swap Friday's
planned workout for today's.
I shuffled out the door just before 6 and made my way down Grant St
toward the dirt track at MLK middle school, 1.75 miles away. I was
still feeling a bit of lameness in my calf, but dutiful icing has kept
it at bay, and I wasn't worried about hurting myself. The quads were a
bit stiff as well from some hard downhill running on Sunday. I wasn't
sure what was going to happen at the track, but the plan was 4x800,
trying for negative splits on each pair of laps, at about 3k-5k pace. In
other words, something like 1:32-1:28 to hit 3 minutes per 800.
At the track, there were a few walkers and joggers doing laps in the
dark. I found a water spot on the ground to use as a start/stop and
took off.
Coming through the first lap, I tried to look at my watch but missed the
light. It was too dark to see, so I just kept doing what I was doing
with no real idea of how fast I was going. I came through the second
lap and checked the watch: 2:45. OK, the plan was out the window. The
next three went down in 2:48-2:49-2:52, with slow 400s in between. I
actually did manage the negative splits on the last 2, by 5 and 2
seconds respectively. I'm pretty happy with the speed, and it will give
me something to work with over the next couple of weeks as I sharpen up
for BSR. Maybe next week I'll actually know what I'm doing.
Monday: 6 miles
Tuesday: 4x800, 400 recovery, 6.25 total
Feel like you're stuck in a rut? Looking to spice up your running life?
A day at the track may be just what the doctor ordered!
I had a solid week of running last week, but stiffness in my right calf
kept the pace easy. Afer finally getting above 50 miles for the week,
I'm going to cut back a little bit and include some speed in the next
few weeks as Broad Street approaches. Today was going to be a 7 mile
tempo run, but as I got out of bed I was itching for a little more speed.
I hadn't been to the track in 9 months, and I decided to swap Friday's
planned workout for today's.
I shuffled out the door just before 6 and made my way down Grant St
toward the dirt track at MLK middle school, 1.75 miles away. I was
still feeling a bit of lameness in my calf, but dutiful icing has kept
it at bay, and I wasn't worried about hurting myself. The quads were a
bit stiff as well from some hard downhill running on Sunday. I wasn't
sure what was going to happen at the track, but the plan was 4x800,
trying for negative splits on each pair of laps, at about 3k-5k pace. In
other words, something like 1:32-1:28 to hit 3 minutes per 800.
At the track, there were a few walkers and joggers doing laps in the
dark. I found a water spot on the ground to use as a start/stop and
took off.
Coming through the first lap, I tried to look at my watch but missed the
light. It was too dark to see, so I just kept doing what I was doing
with no real idea of how fast I was going. I came through the second
lap and checked the watch: 2:45. OK, the plan was out the window. The
next three went down in 2:48-2:49-2:52, with slow 400s in between. I
actually did manage the negative splits on the last 2, by 5 and 2
seconds respectively. I'm pretty happy with the speed, and it will give
me something to work with over the next couple of weeks as I sharpen up
for BSR. Maybe next week I'll actually know what I'm doing.
Sunday, March 23, 2008
Catchup
Last week: 20 miles in 2 runs
This week: 47 miles in 5 runs
I had trouble getting back into the groove last week, but I did manage a 14 miler on Sunday to round out the week. I was back to business this week, and made it out 5 times, including two runs with Silas. On Saturday, I took him out hoping to get in at least 5 miles before he gave up, but I was able to put together an interesting route for him. We passed 3 fire stations and a backhoe, and went through the Northbrae Tunnel. We went nearly 9 miles, and he was still asking to see "another one fire truck" by the time we got home; unfortunately, I'd run out of fire stations to visit.
This morning was the LMJS fourth Sunday race. I had a pretty vague plan for this, which was something like run a long, easy warmup to get to Lake Merrit, then run the 10k to see what happens. Of course, I left the house about 10 minutes late, so my easy warmup ended up being 4.5 miles in about 35 minutes. I made it to the start on time, though, and lined up next to a guy in an Oregon shirt who was built (and shorn) like he was from Coos Bay. Today's race included 5, 10, and 15k distances, but the 5 and 10k runners had similar colored wristbands, so it was hard to tell who was who. I started off in a close pack of about 5 folks, including the Oregonian, that mostly hung together through mile 1 (6:04 - too fast for me today!). We strung out a bit, and I moved into 4th place while Oregon and another guy pulled away. Mile 2 was more reasonable, about 6:27, but I've noted before that mile 1 seems short and mile 2 long on this course; it may be related to the wind, though. During mile 3, though, I really felt like I was running out of gas - I was feeling those first 4.5 miles and starting to think this was a stupid idea. In fact, running is a pretty stupid idea anyway. To top it off, my shoe came untied, and the brief stop to tie it (while getting passed twice) really sapped my will. I came through 5k in 20:14, and miles 3-4 were about 14:30 together. Finally, at mile 4 I realized that I was still within striking distance of a guy in a yellow shirt. I figured I could get him within 1.5 miles, and started to make a move. I picked up the pace gradually, and by mile 5 (6:40) he could hear my footsteps. I closed in, and within about a quarter of a mile I decided he wouldn't be able to outkick me at the end, so I passed him. I came through the last 1.2 in 7:35 (6:20 pace) and finished in 41:15, in something like 4th-6th place. Not a great time for me, but I realized that today's run was more about mentality than speed, and I feel pretty good about not throwing in the towel. Unfortunately, I also realized that today's run was also more about endurance than speed, and I really didn't have much choice but to run home after the race, leaving my BART pass unused in my shoe. The 4.5 miles home was tough, but it gave me 15+ for the day and a solid week.
In celebration, I registered for the Broad Street Run today.
This week: 47 miles in 5 runs
I had trouble getting back into the groove last week, but I did manage a 14 miler on Sunday to round out the week. I was back to business this week, and made it out 5 times, including two runs with Silas. On Saturday, I took him out hoping to get in at least 5 miles before he gave up, but I was able to put together an interesting route for him. We passed 3 fire stations and a backhoe, and went through the Northbrae Tunnel. We went nearly 9 miles, and he was still asking to see "another one fire truck" by the time we got home; unfortunately, I'd run out of fire stations to visit.
This morning was the LMJS fourth Sunday race. I had a pretty vague plan for this, which was something like run a long, easy warmup to get to Lake Merrit, then run the 10k to see what happens. Of course, I left the house about 10 minutes late, so my easy warmup ended up being 4.5 miles in about 35 minutes. I made it to the start on time, though, and lined up next to a guy in an Oregon shirt who was built (and shorn) like he was from Coos Bay. Today's race included 5, 10, and 15k distances, but the 5 and 10k runners had similar colored wristbands, so it was hard to tell who was who. I started off in a close pack of about 5 folks, including the Oregonian, that mostly hung together through mile 1 (6:04 - too fast for me today!). We strung out a bit, and I moved into 4th place while Oregon and another guy pulled away. Mile 2 was more reasonable, about 6:27, but I've noted before that mile 1 seems short and mile 2 long on this course; it may be related to the wind, though. During mile 3, though, I really felt like I was running out of gas - I was feeling those first 4.5 miles and starting to think this was a stupid idea. In fact, running is a pretty stupid idea anyway. To top it off, my shoe came untied, and the brief stop to tie it (while getting passed twice) really sapped my will. I came through 5k in 20:14, and miles 3-4 were about 14:30 together. Finally, at mile 4 I realized that I was still within striking distance of a guy in a yellow shirt. I figured I could get him within 1.5 miles, and started to make a move. I picked up the pace gradually, and by mile 5 (6:40) he could hear my footsteps. I closed in, and within about a quarter of a mile I decided he wouldn't be able to outkick me at the end, so I passed him. I came through the last 1.2 in 7:35 (6:20 pace) and finished in 41:15, in something like 4th-6th place. Not a great time for me, but I realized that today's run was more about mentality than speed, and I feel pretty good about not throwing in the towel. Unfortunately, I also realized that today's run was also more about endurance than speed, and I really didn't have much choice but to run home after the race, leaving my BART pass unused in my shoe. The 4.5 miles home was tough, but it gave me 15+ for the day and a solid week.
In celebration, I registered for the Broad Street Run today.
Wednesday, March 12, 2008
Hamster Wheel
Saturday pm, 4.25 miles on the treadmill
We went up to Lake Tahoe to ski for the weekend, and I figured I'd get a
few miles in on the treadmill while we were there. My lifetime
treadmill mileage stood at somewhere under 2 miles, and was pretty much
limited to trying on shoes; I've always thought that treadmill running
seemed hopelessly boring, but with snow on the ground, I didn't have
much choice in the matter.
It can be harder to fit in a run on vacation than at home, but after a
day of skiing, then Indian food for dinner, getting Silas to bed, and
letting C soak in the hot tub, I headed down to the gym for an iFartlek.
This is a workout created by Ian to break the deadly monotony of running
while going nowhere. I started at an 8 minute pace with my iPod on
random, then increased the pace by a click or two with each new song.
I was right. It was boring. I made a deal with myself that I would run
at least 30 minutes or 4 miles, and began increasing the pace by an
extra click to get it done with faster. I tried closing my eyes, but
nearly ran off the side. The gym was hot and humid, and I was
breathless. Finally, I was almost done - with the next song, I would
click down to 6:30 pace and ride it out. Of course, the next song was
Angel of Death by Slayer, which is brutal to run to and 4 1/2 minutes
long. I made it to the first guitar solo, then had to click down to an
easy pace to cool down for a bit. About this time I remembered that I
was at 6300 feet elevation. After a bit of a cooldown, I'm done with
treadmill running for this year.
We went up to Lake Tahoe to ski for the weekend, and I figured I'd get a
few miles in on the treadmill while we were there. My lifetime
treadmill mileage stood at somewhere under 2 miles, and was pretty much
limited to trying on shoes; I've always thought that treadmill running
seemed hopelessly boring, but with snow on the ground, I didn't have
much choice in the matter.
It can be harder to fit in a run on vacation than at home, but after a
day of skiing, then Indian food for dinner, getting Silas to bed, and
letting C soak in the hot tub, I headed down to the gym for an iFartlek.
This is a workout created by Ian to break the deadly monotony of running
while going nowhere. I started at an 8 minute pace with my iPod on
random, then increased the pace by a click or two with each new song.
I was right. It was boring. I made a deal with myself that I would run
at least 30 minutes or 4 miles, and began increasing the pace by an
extra click to get it done with faster. I tried closing my eyes, but
nearly ran off the side. The gym was hot and humid, and I was
breathless. Finally, I was almost done - with the next song, I would
click down to 6:30 pace and ride it out. Of course, the next song was
Angel of Death by Slayer, which is brutal to run to and 4 1/2 minutes
long. I made it to the first guitar solo, then had to click down to an
easy pace to cool down for a bit. About this time I remembered that I
was at 6300 feet elevation. After a bit of a cooldown, I'm done with
treadmill running for this year.
Tuesday, March 4, 2008
Unusual Run
Tuesday pm, 7 miles untimed
I've slept in 2 days in a row, and the lesson is that I simply don't hear my alarm when it's set before 5:30 am (5:20, in this case). I planned a run with Si after work today, but I got started early when I forgot that I didn't have my bike with me and that I would be late to get home for a parental handoff. Fortunately I was wearing sneakers today, so I ran the nearly 2 miles in jeans, carrying my laptop, in about 15 minutes. Once home, I changed into my running kit, played in the backyard with Silas for a bit, then we loaded into the stroller to get a few more miles in.
Nearly home, Silas asked to get out of the stroller ("Daddy carry Silas right now"), so I obliged and we walked the last few blocks home while Silas practiced his geography ("That was Dwight Way") and pronouns ("Daddy carries you... Daddy carries me.")
Si has been getting into running himself, especially playing chasing games with the dog. The other day on a walk, he picked a hilly driveway to run up and down about 15 times. No idea where he gets this from.
I've slept in 2 days in a row, and the lesson is that I simply don't hear my alarm when it's set before 5:30 am (5:20, in this case). I planned a run with Si after work today, but I got started early when I forgot that I didn't have my bike with me and that I would be late to get home for a parental handoff. Fortunately I was wearing sneakers today, so I ran the nearly 2 miles in jeans, carrying my laptop, in about 15 minutes. Once home, I changed into my running kit, played in the backyard with Silas for a bit, then we loaded into the stroller to get a few more miles in.
Nearly home, Silas asked to get out of the stroller ("Daddy carry Silas right now"), so I obliged and we walked the last few blocks home while Silas practiced his geography ("That was Dwight Way") and pronouns ("Daddy carries you... Daddy carries me.")
Si has been getting into running himself, especially playing chasing games with the dog. The other day on a walk, he picked a hilly driveway to run up and down about 15 times. No idea where he gets this from.
Sunday, March 2, 2008
Nimitz trail
Sunday, 5.25 miles with Silas, untimed
We all headed up to Tilden Park to walk and run the Nimitz Trail; Christine was walking the dog with a friend who is visiting, but I promised Silas that I'd get him at least 2 miles down the trail to see the cows.
We set out at what turned out to be a brisk pace on the early hills, but I was really feeling yesterday's 16 miler in my hamstrings and flexors (or adductors?) I worked to slow the pace and watched the mile markers. We came to the first cattle gate at mile 2, but no cows yet. Moving through the rolling hills and through a couple more cattle gates, we finally found them grazing around the 2.75 mile marker. I pointed a couple cows out to Silas but realized that he'd get a better look on the way back. We turned around at the 3.5 marker (27:21, but I accidentally stopped my watch), then took a short break when we got back to the cows. Silas was pretty stoked to see them: "eating grass", "having milchie", "sleeping", and "making poop poop". We continued running until we met up with our peeps, then walked it back in.
42 miles this week; I could have pushed it today to hit my goal of 44, but I am satisfied with what I've got, with two especially good runs this week. Tomorrow morning, I'm hoping to see Jupiter on my run.
We all headed up to Tilden Park to walk and run the Nimitz Trail; Christine was walking the dog with a friend who is visiting, but I promised Silas that I'd get him at least 2 miles down the trail to see the cows.
We set out at what turned out to be a brisk pace on the early hills, but I was really feeling yesterday's 16 miler in my hamstrings and flexors (or adductors?) I worked to slow the pace and watched the mile markers. We came to the first cattle gate at mile 2, but no cows yet. Moving through the rolling hills and through a couple more cattle gates, we finally found them grazing around the 2.75 mile marker. I pointed a couple cows out to Silas but realized that he'd get a better look on the way back. We turned around at the 3.5 marker (27:21, but I accidentally stopped my watch), then took a short break when we got back to the cows. Silas was pretty stoked to see them: "eating grass", "having milchie", "sleeping", and "making poop poop". We continued running until we met up with our peeps, then walked it back in.
42 miles this week; I could have pushed it today to hit my goal of 44, but I am satisfied with what I've got, with two especially good runs this week. Tomorrow morning, I'm hoping to see Jupiter on my run.
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