After Sunday's 15 miler, yesterday's rest day was a welcome respite. Last week wrapped up right on plan. 43 miles running, 6.2 kilometers on the erg. I'm now in a new realm. 43 miles a week and growing. I am beginning to understand the real importance of rest and recovery. It's pretty amazing to think about where I was two short years ago (answer: on the couch watching TV thinking about doing something to get in shape).
This week is the last week in the endurance phase of my training plan. On the plan this week:
Monday: Rest
Tuesday: 9 miles GA, wrap with 10 X 100 stride outs
Wednesday: 5 mile recovery, some time in the gym
Thursday: 9 miles GA
Friday: Rest.
Saturday: 16 mile long run
Sunday: 5 mile recovery
Total plan: 44 miles
Beginning next week I get to stress my body a little more by adding some lactate threshold training. Woo hoo! In my last training cycle, LT training did more to improve my speed than anything else. Pfitzinger must agree, because according to him, this is the most important phase of training. I glanced ahead and expected to see tempo runs. But, I see a lot of training at Half Marathon Pace, Marathon Pace, and on the track. Looks like I'll be spending some time in the books to understand how these pace runs and intervals are helping my LT!
I'll be down at Crystal Cove today for my 9 mile general aerobic run!
Tuesday, June 30, 2009
Monday, June 29, 2009
A Photo Tour - Shady Canyon
Unlike Saturday - I did get out for my 15 mile run yesterday (yeah!). I needed to freshen things up a bit, so I decided to try a new route. What I found was a bit of a hilly challenge, but one of the prettiest runs I've been on in quite a while. I though I would spend today's blog giving you all a little tour. (And - Easterners - note how green everything is here in Southern California!)
I started the run at Bonita Canyon Park, about a mile from home. It's a relatively new park built primarily for youth sports:
I took off to the east along the back of the University of California, Irvine, one of the rising stars in the UC system. One of the reasons for this is they have been able to attract faculty by supplying housing. Here's a picture of some of those homes. If these were offered to the public in this area, they would sell for at least $850,000:
Next, we pass our version of "Bible Mile". Within a mile are the Latter Day Saints (Mormon) Newport Beach Temple:
St. Matthews Anglican Church:
The non denominational Mariners Christian Church:
And Tarbut V'Torah Community Day School:
You get the idea about what it's like living in a Master Planned Community. Just past the school, I made a right and started up the hill into a neighborhood called Shady Canyon. For all the years I've lived here, I've never been through this neighborhood. Shady Canyon is a pretty exclusive community (a lot of pro athletes live here -Mark McGwire had a home here, an bunch of ex-major leaguers and a number of Anaheim Ducks hockey players also live here). I always thought that I wouldn't be able to make it past the gates. Well, in the infinite wisdom of the community planners, it turns out the trails through Shady Canyon are open to the public.
What awaited me was a very scenic, albeit hilly run. The views were pretty amazing throughout the community:
You can bet those homes way up there on that ridge cost a pretty penny (upwards of $5 million):
I headed on down to the 7 and a half mile turnaround point, turned around, and headed back up the hill:
But, I had to stop and refuel. Somewhere along the way, the sun had come out and the heat was on! By 9 miles I had gone through 40 ounces of water. I stopped in this park to refill and grab a Clif bar and a Gu (Espresso Love - yum!):
Another 5 and a half miles put me back at Bonita Canyon. 15 miles total in a slow 2:45 (11:01 average pace). Average heart rate was 77% of max. The two "H"s conspired against me - hills and heat. But - it was a great little route - one I will definitely do again soon!
I started the run at Bonita Canyon Park, about a mile from home. It's a relatively new park built primarily for youth sports:
I took off to the east along the back of the University of California, Irvine, one of the rising stars in the UC system. One of the reasons for this is they have been able to attract faculty by supplying housing. Here's a picture of some of those homes. If these were offered to the public in this area, they would sell for at least $850,000:Next, we pass our version of "Bible Mile". Within a mile are the Latter Day Saints (Mormon) Newport Beach Temple:
St. Matthews Anglican Church:
The non denominational Mariners Christian Church:
And Tarbut V'Torah Community Day School:You get the idea about what it's like living in a Master Planned Community. Just past the school, I made a right and started up the hill into a neighborhood called Shady Canyon. For all the years I've lived here, I've never been through this neighborhood. Shady Canyon is a pretty exclusive community (a lot of pro athletes live here -Mark McGwire had a home here, an bunch of ex-major leaguers and a number of Anaheim Ducks hockey players also live here). I always thought that I wouldn't be able to make it past the gates. Well, in the infinite wisdom of the community planners, it turns out the trails through Shady Canyon are open to the public.
What awaited me was a very scenic, albeit hilly run. The views were pretty amazing throughout the community:
You can bet those homes way up there on that ridge cost a pretty penny (upwards of $5 million):
I headed on down to the 7 and a half mile turnaround point, turned around, and headed back up the hill:
But, I had to stop and refuel. Somewhere along the way, the sun had come out and the heat was on! By 9 miles I had gone through 40 ounces of water. I stopped in this park to refill and grab a Clif bar and a Gu (Espresso Love - yum!):
Another 5 and a half miles put me back at Bonita Canyon. 15 miles total in a slow 2:45 (11:01 average pace). Average heart rate was 77% of max. The two "H"s conspired against me - hills and heat. But - it was a great little route - one I will definitely do again soon!
Sunday, June 28, 2009
Karma?
Yesterday was a pretty interesting day, as far as running went. I had a 15 mile run on the plan. I headed out the door just like clockwork to meet up with the group at 7AM at the local (Corona del Mar) High School. Imagine my surprise when I get there to find there is no parking. None. The lot was completely full. Turns out there was a big Summer Swim League meet going on yesterday. So, not being able to find a parking spot meant that I wasn't going to be able to change after my run (remember my past blogs about my ability to perspire?). So - it was back home to pick up a towel. In the meantime, I also thought that it would kind of be nice to run somewhere other than my normal trails. What about a run along the beach?
Now another thing about my Saturday morning run - normally I take my wife's car. The dealer we bought it from offers free car washes for customers. The dealer is an easy drive from CdM, so after my normal morning run, I normally take the short drive over and get her car washed. Of course, the complimentary Starbucks is also nice. But, since I was no longer going to be running from CdM, I decided that I should also change cars. Long story short - I forgot to transfer my fuel belt and water! And I wasn't going to do 15 miles without that. So - back home.
By the time I got back home (for the second time), I thought "Maybe the running Gods are trying to tell me something." Time was now starting to become a factor. It was getting close to 8 AM. Even though it was cloudy and overcast, this time of year the sun generally breaks out by 9AM. The thought of getting caught out in the humid heat did not sound appealing, so I decided to throw in the towel. Since I am a firm believer of discretion being the better part of valor, I decided to swap Saturday and Sunday workouts.
So, about 6:30 PM I headed out for a quick 4 mile recovery run - Sunday's planned run. I got to Crystal Cove, got my gear on, and turned the Garmin on. Guess what? "Batteries are Low Sucker!" Guess it was good I didn't get out for my 15 miler after all!
On tap today - ummmm - 15 miles. I'm out the door soon....
Now another thing about my Saturday morning run - normally I take my wife's car. The dealer we bought it from offers free car washes for customers. The dealer is an easy drive from CdM, so after my normal morning run, I normally take the short drive over and get her car washed. Of course, the complimentary Starbucks is also nice. But, since I was no longer going to be running from CdM, I decided that I should also change cars. Long story short - I forgot to transfer my fuel belt and water! And I wasn't going to do 15 miles without that. So - back home.
By the time I got back home (for the second time), I thought "Maybe the running Gods are trying to tell me something." Time was now starting to become a factor. It was getting close to 8 AM. Even though it was cloudy and overcast, this time of year the sun generally breaks out by 9AM. The thought of getting caught out in the humid heat did not sound appealing, so I decided to throw in the towel. Since I am a firm believer of discretion being the better part of valor, I decided to swap Saturday and Sunday workouts.
So, about 6:30 PM I headed out for a quick 4 mile recovery run - Sunday's planned run. I got to Crystal Cove, got my gear on, and turned the Garmin on. Guess what? "Batteries are Low Sucker!" Guess it was good I didn't get out for my 15 miler after all!
On tap today - ummmm - 15 miles. I'm out the door soon....
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