Monday, November 30, 2009
On the plan for this week:
Monday: 3 miles GA, stretching and core
Tuesday: 6 miles GA
Wednesday: 3 miles GA, stretching and core
Thursday: Hit the track for 2 mis warm up, 4X800 with 400 active rest, 1 mile warm down
Friday: Rest (yea!)
Saturday: This week is a step back week with only 8 miles on the schedule
Sunday: 6 miles at pace
Total plan: 32 miles
I was up and at 'em early today and got my short three miles in before the sun was up. Likewise I'll be out early tomorrow to knock down the planned 6! See you later!
Saturday, November 28, 2009
Friday, November 27, 2009
Thursday though was time for some fun. And I don't mean at the dinner table. It was Turkey Trot Thursday! The past two years I've done the Dana Point Turkey Trot. But last year's 8,000 runners made it impossible to do much more than slow jog the first mile, and with reports that up to 12,000 were registering this year, I was on the hunt for an alternative. After a couple days of tweeting (have I told you how great Twitter is?), a number of us decided that the Balboa Lake 5K was going to become this year's tradition.
It was a perfect day for a little run. But first things first! Tweetup!
Left to right: @bfrein, @ridgeley, @sugigirl, @MsV1959 (Ms. V).
Ms. V and @anotorias getting ready for the start.
@ridgeley and @sugigirl trying to stay warm (It was a little nippy in the early AM).
I think the turnout was a little larger than the organizers were counting on because the scheduled 8:30 AM start time kind of came and went.
Since I was busy yapping it up with my newly met friends, I have no idea when the start gun finally went off. All I know is that I saw the starter with the gun pointed in the air and heard the pop as the trigger was pulled. Off we went!
My plan was to try to replicate something close to my previous PR of 25.24 from last April. To do so, I needed to hit mile 1 at about 8 minutes, run an efficient 8:30 or so for mile 2, then push a little the last mile before the final .1 sprint. I realized a few hundred yards in I was going out kind of fast. I glanced at my Garmin to get a bead on my pace. FAIL! I forgot to start the thing as I passed the start line. Oh well. I settled in to what felt pretty comfortable and turned my watch on. I was going to have to play this one by feel.
I passed the mile 1 marker on the course and started looking for someone to pace me through the second mile. I found her right in front of me! Thanks @ridgeley! She paced me right through the middle mile and then some!
I hadn't quite reached the turnaround when @bfrein was coming back the other direction:
Bob wins the award for the fastest Tweep yesterday!
Now - there's one thing about the weather in November in Southern California. Last year I ran in an absolutely miserable cold downpour. This year the temperature was pushing 80 and the humidity was in the low teens. I hit the turnaround point and moved off to the side with a cup of water to quench my parched throat. Mistake! (More about that later).
Soon I was on my way back to the finish chute. I passed Ms. V on her way to a new 5K PR:
I came on down the little hill (more like a hump) and pushed a little harder toward the finish. I now wished I had those few seconds at the start and the few seconds I had stopped with the water cup back. The clock? 25:45 with about 200 yards to go. I pushed as hard as I could. I crossed the line at 26 minutes and change. Grrrr!!!! Well - it's about 30 seconds faster than just a couple weeks ago, and has me thinking that maybe my old 25:24 wasn't a fluke!
After searching the ground for quarters for a few minutes, I rounded back onto the course and found Ms. V. @bfrein was running her into the finish, so I joined the party and was there to celebrate her new PR! Yea Ms.V!
I made one more loop looking for @anotorias out on the course:
Together we pushed into the finish where she completed her awesome run!
All in all my Turkey Trot day was a completely and totally awesome day! I had a good run and met a bunch of great people that I plan on meeting again soon. Hope all of you out there in the blogosphere had a great Thanksgiving Day!
Wednesday, November 25, 2009
I couldn't get out for my run until late evening yesterday (had some work in New Jersey - telecommuting from my office still beat having to get on a plane). But I did get out right before sunset and put in five easy miles. I'm glad I had my phone with me!
Ho ho ho! Or is it gobble gobble?
Monday, November 23, 2009
On the plan this week is a little fun. I'll be running a Turkey Trot on Thursday in Van Nuys (in the San Fernando Valley about 60 miles north) that looks to be a *ton* of fun. I'm especially looking forward to our tweetup (the name given to a meeting of Twitter users) before start time. There looks to be somewhere around eight or nine people at this point. It's going to be great meeting some of my long time virtual runner friends - especially Ms. V!
The rest of the week shakes out this way:
Monday: 3 miles GA, stretching and core workout
Tuesday: 5 miles GA
Wednesday: 3 miles GA, stretching and core
Thursday: Balboa Lake Turkey Trot. One mile warm up and warm down, about 5 miles total
Saturday: 11 mile long run
Sunday: 5 mile GA
Total plan: 32 miles
Saturday, November 21, 2009
I'm breathing a little easier now though because this week has been a bit of a turnaround. So far I've made and finished every workout. Everything culminated yesterday in my first double digit run since marathon weekend a month ago. It was about as effortless a run as I've had in quite a while. 10 miles at an average pace of 9:43. I kept it aerobic with an average heart rate of 80% of max. Think I just made it over the hump....
Thursday, November 19, 2009
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Monday, November 16, 2009
The other thing that really struck me was how COLD it was! As my hands were turning numb it occurred that the biggest difference between running at night and in the morning is that at night heat is still being released from the ground, asphalt, water, etc. In the morning though, any heat that is going to be radiated has been! Folks - it was FREAKING COLD out there! Now, I'm not going to tell you the temperature for fear I will be ridiculed by people East of Interstate 15 (which runs along the Eastern edge of the greater L.A. metropolis) but it took at least 30 minutes for my hands to thaw! And it's only November!
Stats on the run - 3 miles at an average pace of 9:13 with an average heart rate of 77% of max. On tap tomorrow - 5 general aerobic miles. And yes - I made it to my local running store and picked up some running gloves!
Sunday, November 15, 2009
The weather today was absolutely stunning:
Coupled with my easy 6 miler yesterday, I managed to squeak out pretty close to 16 miles last week. I'm satisfied considering everything else going on.
Tomorrow morning I start my next training cycle for the Los Angeles Marathon. On the schedule this week:
Monday: 3 miles GA
Tuesday: 5 miles GA
Wednesday: 3 miles GA
Thursday: 2 mile warm up, 3 hill repeats, 1 mile warm down, 4.5 miles total
Saturday: 10 miles GA
Sunday: 5 miles MP
Total: 30.5 miles
I am soooooo ready to get started....
Saturday, November 14, 2009
I'm here for a quick running update - I'll be switching to a morning runner next week. It took me while to figure out that with everything else going on, the only way that I will get my training in is to do it in the morning. And getting back on the track is important since my next goal marathon is 18 weeks away.
I also wanted to thank everyone for the *very* sound advice about tackling my next marathon - making sure I'm over my last one first. Well, I think I am. I have been looking at pictures and video from Long Beach, and I get excited reminiscing. I'm also *super* excited about the new course that was announced for my next marathon. In case you hadn't heard, the organizers of the old Los Angeles Marathon sold the race to Frank McCourt last year. Yes - that Frank McCourt. The one who tried to buy the Red Sox and ended up buying the Dodgers. This is a race that needed a fresh shot in the arm. McCourt may just be providing that. This year's marathon route is completely new. They are marketing it as "a landmark every mile." From the start line at Dodger Stadium, the route makes it past El Pueblo de Los Angeles, where the city started, City Hall, Hollywood and Vine, the Kodak Theater (where the Academy Awards take place), down the Sunset Strip, through the uniquness of West Hollywood (WeHo), down Rodeo Drive (wonder if Paris Hilton will be there), through Beverly Hills, past UCLA, through Brentwood, to it's finish on the Santa Monica pier. Here's the promo video for the marathon:
All I've got to say is as a native Los Angeleno, I will be proud to run this race. It is high time we have a race that boasts about our city.
Yup! Los Angeles Marathon here I come!
Thursday, November 12, 2009
Tuesday, November 10, 2009
I'm going to go back through my blogs for the last three weeks to get down to the bottom of things. I know I've been a little physically thrashed since Long Beach - legs tired, knees sore, etc. And I can't help but thinking there is a little mental angst going on too. The hint that this is happening are the little things like putting my run last night off until pretty late in the evening. Speaking of which, I did put in just over 5 nice easy miles last night. And I did stretch and do some core work afterwards. So maybe things are looking up?
The plan for the rest of this week:
Monday: 5 mile GA. Stretching and core.
Tuesday: Track workout with the club. Somewhere around 5 miles.
Wednesday: 5 mile GA. Stretching and core.
Thursday: 30 minute tempo run. Should be somewhere around 3.25 miles.
Saturday: 9 mile medium long run.
Sunday: 40 minute tempo run. Should be somewhere around 4.25 miles.
Total plan: 30 - 31 miles
And with that - I'll be starting my next marathon training cycle. L.A. Marathon - here I come!
Now I need to be off to do some reading. I've been derelict in my blog reading responsibilities!
Monday, November 9, 2009
This race was a low key affair. No huge vendor exhibition, no bands, no free samples. But, it was a well organized, well attended event. I got parked at 6:45, and got geared up at the car (Garmin, long sleeves, etc.) and still had my bib by 7:00 AM. I did a quick warm up on the course. And was in place fot the 7:30 start with time to spare. This race was truth in advertising. It was a *flat* course running along the harbor at Point Loma.
My performance wasn't anything to write home to Mom about. It had been a while since I ran a 5K, and with all the distance running I had been doing, I wasn't sure what to expect. I just wanted to follow my normal 5K plan of getting in a brisk mile 1, settling into a rhythm for mile 2, picking off runners one by one for mile 3 before the final sprint. I edged my way up toward the front of the start, but even after the horn sounded I still found myself dodging and weaving slower runners and walkers. Mile 1: 8:08.
About midway through mile 2, I stated suffering some serious wind suckage. Right at the end of mile 2 I slowed down a bit. Mile 2: 8:37. I kept things sane for the next half mile and started to push it a bit again. Mile 3: 8:39. It was just about then some guy pushing a stroller passed me. Heck with that! The finish was in sight, so I pushed the final 400 yards to drop into the 7:00 range. Final outcome: Garmin Time: 26.08, Official time: 26:27. About a minute slower than my 5K PR. But I was still happy. I still had something left in the tank, so I know I can push harder next time.
Now that the race was over, it was time for the important stuff! akaAlice and Irene had run into me right at the start, and we arranged to meet post race. I had no longer finished looking for quarters on the ground when I saw akaAlice crossing the finish. Way to go aka! I got my t-shirt (nice pretty colors) and goodie bag (yeah! reusable grocery bag! Cool!) and headed toward the food.
I don't know why, and honestly I don't care, but wherever I go, the people that I meet are always the most honest down to earth people. The herd is no different! I had planned on chowing down and heading back home. Instead I enjoyed a *great* couple of hours with akaAlice, Irene and her husband, Mik and Elsie! It was a pleasure meeting all of you ! Thanks for letting me spend a wonderful morning with you!
Take 1: Irene! Where did you and Mike go?
Oh well. I guess you're just going to need to go over to the Heffer Blog for the entire group picture.
Friday, November 6, 2009
I'm not sure the source of the pain. All I know is I woke up Thursday morning and felt like I had a pulled my right groin. And my right knee felt creaky and sore when walking. I figured that I slept on it funny or something so really didn't think much about it in the morning. But, when I still felt the pain in the late afternoon, I decided that the best thing to do would be to not push it. I couldn't help but taking lindsay's advice to heart - "Don't let the plan own you." I strained a groin last December, and it wasn't fun.
The good news is that it *must* have been the way I slept. I am totally pain free today! I am happy that I took the safe route and rested the extra day. In the big picture, the difference between 25 and 30 miles this week is inconsequential. But my peace of mind that there's nothing serious going on in there is priceless. On to Shelter Island on Sunday!
Thursday, November 5, 2009
I *did* end up getting geeked out in my night gear and I was glad I did. I did a little bit of running (about a mile) on a fairly busy street and had to dodge more than one car. Let's be careful out there folks! I don't care whether the driver is at fault or not, the reality is he/she will win!
On a note related to collisions - my cycling accident is now officially a thing of the past. To recap, I was cut off by another cyclist on a bike path back in June of 2008. I gripped my brakes and tried to avoid a collision, went over the handlebars, and stopped the pavement with my face. I ended up with a concussion, a ton of road rash, a cracked jaw, a couple hundred stitches (most for an upper lip reconstruction) and some broken and chipped teeth. And a helmet that was in pieces.
Most of this was dealt with pretty quickly, but the teeth were an ongoing problem. I had numerous infections that resulted in four root canals, the last being Christmas Eve last year. There was some question whether the teeth would stay in. But, after a year, they looked stable. So, last week, I got them capped, and the last physical scars of the accident are a thing of the past. I can now smile without showing my hockey player teeth:
And yes Patrick - that is a Sabre's jersey (Derek Roy)
I'm living proof - cyclists - if you ride make sure you wear that helmet!
Wednesday, November 4, 2009
And then, when I need the light of day, I can put it in halogen mode (note the placement of the cutesy blinker):
Tuesday, November 3, 2009
Tonight is track night. Gotta do the 800's this week folks.....
Monday, November 2, 2009
This week will have a new twist thrown in - running after dark! Guess it's time for my annual running after dark blog.
On the plan this week:
Monday: 5 miles GA
Tuesday: Intervals. Somewhere around 6 miles
Wednesday: 5 miles GA
Thursday: 3 X 1600 at 10K pace w/ 400 active rest. 2 mile warm up and 1 mile warm down for a total of 6.75 miles. If I can't get on the track, I'll turn this to a 5 or 6 mile GA run.
Saturday: 3 mile GA
Sunday: Shelter Island 5K. With warm up and warm down should be around 5 miles.
Total: Somewhere around 30 miles.
On another note, I wanted to send out a HUGE congratulations to lindsay who shattered her Marahon PR by six minutes this weekend at the New York Marathon. Way to go lindsay!
Sunday, November 1, 2009
This run actually felt really good. No. Like REALLY good. I put in a couple of miles at sub 8:30 pace, and ended up the day with a 9:15 pace including the climb back up the hill to CDM. I'm hoping this is a glimpse of things to come at next Sundays' 5K!
Off now to finish up yesterday's eight miler.
P.S. - akaAlice - Yes - Bishop. As in Bishop California. On the way to Mammoth. All the advantages of the Sierra Nevada without having to shovel snow.