Thurs - Run (AM)
Distance: 4mi
Course: Cliffs
Time: 33:11
Avg Pace: Slow
Friday - Stationary Bike (AM)
Distance: 13ish
Saturday - Stationary Bike + weights (AM)
Distance: 17 mi
Time: 1:10ish
Avg Speed: 14.7
Run (PM)
Distance: 7.0 miles
Course: Lake Miramar
Time:
Avg Pace: 7:04
Sunday - Run (AM)
Distance: ~8.0mi
Time: 1:05ish
Avg. Speed: No idea. Stop and go while watching RnR marathon with Paul and Fern
Weekly Summary
Days of Running: 5
Miles: 30.5
Days of Biking: 2
Miles: ~30 mi
Monday - Stationary Bike (AM) + Abs
Distance: 13 mi
Time: 60ish minutes
Avg. Speed: 12.7
Tuesday - Run (AM) + PT
Distance: 6.0 mi
Time: 48:05
Avg. pace: 8:00
So behind...just had to get about a week worth of stats up. No time to write today. Overall I'm feelin' good.
Sunday, May 31, 2009
Wednesday, May 27, 2009
Portland!
Saturday - Off (travel day)
Sunday - Trail Run (AM)
Course - Portland trails - 2 loops
Distance 6.77
Time: 58:10
Avg Pace: 8:35 (note elevation change)
Avg HR: 163
Elevation Change: 2,643
Hike - PM
Distance 5.6 miles
Weekly Summary
# of Run Days: 5
Miles Run: 27.8
Miles on Shoes:
# of Bike days: 1
Miles Biked: 11.5
Monday - Off (tired!!!!)
Tuesday - Run (PM)
Course - South Del Mar Neighborhoods
Distance: 5.0
Time: 39:47
Avg Pace: 7:56
Wednesday - Run (PM)
Course: Carmel Valley Bike Path
Distance 6.53
Time:48:46
w/o - 2mi w/u 3 mi tempo 1.5 c/d
Temp Splits : 6:34, 6:35, 6:32
Ok that was quite the catch up! Portland was absolutely amazing. Hanging out and chatting with Mer for three days straight was just so wonderful. I would have had a fabulous time if we had been locked in an empty room with nothing but conversation as entertainment, so the fact that Portland was such a fun city just made things even better! Mer and I got to go on a little jog together through the trails by her apartment. She warned me that she was out of shape which was good because I almost died trying not to collapse in a heap as my body battled the change in elevation as the trails winded up and up and up. I realize I need to start mixing up my runs more. Need to find some trails and hills. I'll have to see if Broken Hills Trail is open and start looking into some more challenging route to replace the monotony of the 101.
Between gabbing about work, running, friends, boys, and life in general, Mer and I also went on a hike and took in a beautiful view of Mt. St. Helens and Mt. Hood. We could even see Mt. Rannier in the distance. I got to sample many of the local beers and had some awesome food for every meal. I caught on fire at a bonfire and drove an motorized shopping cart. We went to a swanky bar and grill and a local beer garden and tried samples of beers including Chipotle beer (not good!). We ran, we hiked, we walked, we perused one of the largest and most amazing book stores I have ever seen and did a little shopping at my favorite store: Nike. I don't think I stopped laughing or smiling the entire time.
I've had two fantastic trips in a row, first San Fran, then Portland. I'm so lucky to have such amazing people in my life.
Sunday - Trail Run (AM)
Course - Portland trails - 2 loops
Distance 6.77
Time: 58:10
Avg Pace: 8:35 (note elevation change)
Avg HR: 163
Elevation Change: 2,643
Hike - PM
Distance 5.6 miles
Weekly Summary
# of Run Days: 5
Miles Run: 27.8
Miles on Shoes:
# of Bike days: 1
Miles Biked: 11.5
Monday - Off (tired!!!!)
Tuesday - Run (PM)
Course - South Del Mar Neighborhoods
Distance: 5.0
Time: 39:47
Avg Pace: 7:56
Wednesday - Run (PM)
Course: Carmel Valley Bike Path
Distance 6.53
Time:48:46
w/o - 2mi w/u 3 mi tempo 1.5 c/d
Temp Splits : 6:34, 6:35, 6:32
Ok that was quite the catch up! Portland was absolutely amazing. Hanging out and chatting with Mer for three days straight was just so wonderful. I would have had a fabulous time if we had been locked in an empty room with nothing but conversation as entertainment, so the fact that Portland was such a fun city just made things even better! Mer and I got to go on a little jog together through the trails by her apartment. She warned me that she was out of shape which was good because I almost died trying not to collapse in a heap as my body battled the change in elevation as the trails winded up and up and up. I realize I need to start mixing up my runs more. Need to find some trails and hills. I'll have to see if Broken Hills Trail is open and start looking into some more challenging route to replace the monotony of the 101.
Between gabbing about work, running, friends, boys, and life in general, Mer and I also went on a hike and took in a beautiful view of Mt. St. Helens and Mt. Hood. We could even see Mt. Rannier in the distance. I got to sample many of the local beers and had some awesome food for every meal. I caught on fire at a bonfire and drove an motorized shopping cart. We went to a swanky bar and grill and a local beer garden and tried samples of beers including Chipotle beer (not good!). We ran, we hiked, we walked, we perused one of the largest and most amazing book stores I have ever seen and did a little shopping at my favorite store: Nike. I don't think I stopped laughing or smiling the entire time.
I've had two fantastic trips in a row, first San Fran, then Portland. I'm so lucky to have such amazing people in my life.
Friday, May 22, 2009
First Fartlek since October '08!
Friday – Run (AM)
Fartlek
w/u: 1.5mi
6x (400m on 400m off @ 90-95)
c/d: 1.25mi
Avg hr: 167
Total Miles: 5.96
I've been procrastinating doing any sort of interval work for too long now. Mostly cuz I know it's going to be slow since I haven't done anything quick since October. And it was def slow, but I'm positive about how things felt.
First of all, I got to play with the whole interval function on my Garmin. Freakin' awesome. Literally I just input the workout into the watch and I don’t to do ANYTHING but run the workout and start and stop when the watch beeped at me. it recorded my avg. pace and heart rate for each interval as well as my splits. I only had to click my watch three times. Once to start the warm up, once to start the workout and once when I was done. I seriously am in love with my Garmin.
I literally designed the workout while I was stretching. I only had three miles to work with if I stayed at 6mi total with 1.5 warm up/cool down. I was gonna do 800s but only doing three seemed lame. 6x400 was also kinda lame, but it was a start. At least I got on the roads and picked up the pace for a designated period of time and didn't crumple into a ball on the side of the road as my body protested the break from distance pace.
I haven't figured out how to work the display yet so I wasn't able to have it show me my splits as I was running. I had no idea how fast (er, slow) I was going until i uploaded the info when I was done. The first two felt brutal. My entire body screamed at me "What the hell!?!?! Slow down you fool!" However I felt a ton better about half way through and even survived an entirely uphill interval. It’s a little frustrating to have intervals at six minute pace be so taxing…but again, I must learn patience and the fitness will come.
Tightness from yesterday almost entirely gone so that was awesome. I stretched a lot beforehand so that might have helped.
Tomorrow I head up to Portland to visit fellow Bruno alumni Mer!!!! I AM SO EXCITED!!! We may not have made it to Commencement so I guess we'll be having our own little Brown reunion. yay!
Fartlek
w/u: 1.5mi
6x (400m on 400m off @ 90-95)
c/d: 1.25mi
Avg hr: 167
Total Miles: 5.96
I've been procrastinating doing any sort of interval work for too long now. Mostly cuz I know it's going to be slow since I haven't done anything quick since October. And it was def slow, but I'm positive about how things felt.
First of all, I got to play with the whole interval function on my Garmin. Freakin' awesome. Literally I just input the workout into the watch and I don’t to do ANYTHING but run the workout and start and stop when the watch beeped at me. it recorded my avg. pace and heart rate for each interval as well as my splits. I only had to click my watch three times. Once to start the warm up, once to start the workout and once when I was done. I seriously am in love with my Garmin.
I literally designed the workout while I was stretching. I only had three miles to work with if I stayed at 6mi total with 1.5 warm up/cool down. I was gonna do 800s but only doing three seemed lame. 6x400 was also kinda lame, but it was a start. At least I got on the roads and picked up the pace for a designated period of time and didn't crumple into a ball on the side of the road as my body protested the break from distance pace.
I haven't figured out how to work the display yet so I wasn't able to have it show me my splits as I was running. I had no idea how fast (er, slow) I was going until i uploaded the info when I was done. The first two felt brutal. My entire body screamed at me "What the hell!?!?! Slow down you fool!" However I felt a ton better about half way through and even survived an entirely uphill interval. It’s a little frustrating to have intervals at six minute pace be so taxing…but again, I must learn patience and the fitness will come.
Tightness from yesterday almost entirely gone so that was awesome. I stretched a lot beforehand so that might have helped.
Tomorrow I head up to Portland to visit fellow Bruno alumni Mer!!!! I AM SO EXCITED!!! We may not have made it to Commencement so I guess we'll be having our own little Brown reunion. yay!
Thursday, May 21, 2009
You know it's business time when I'm just in my socks...That's why they call them Business Socks.
Thurs – Run (Lunch)
Course: North on Cliffs
Distance: 5.0
Time: 38:58
Avg. Pace: 7:47
I sometimes have the bad habit of burning the candle at both ends. I'm in the middle of one of those episodes right now, with SF and Portland being the bookends to a very busy week. Even if I'm fatigued I can usually push through the days, but getting out of bed when my body and mind are zonked can be a battle that I only tend to win about 50% of the time.
Hence no run this morning and barely made it to PT on time. I decided to take a long "lunch" and squeeze in a five-miler, something I've never attempted before and can't take advantage of often, but today was slow so I gave it a go. Legs were super tired from either the activities of the week or just having been at the PT a mere 2 hours earlier. The tightness is my lower legs, shin, calves, is getting bothersome and actually hindered my pace…tho it loosened up a bit by mile 4. Again hoping this is just the body adjusting to the new orthotics.
For Shan's B'day a few of us went to see Flight of the Conchords in concert last night and it was AMAZING. OMG they are so funny. I love a dry sense of humor, the matter-of-fact attitude. I don't know how they kept a straight face the entire time. There is nothing better then two grown men dressed as robots singing "Too many dicks on the dance floor" then taking about ten minutes to explain the meaning of the song. There was also some commentary on mortality in the song, but you might not have really gotten it. It was instrumental.
Course: North on Cliffs
Distance: 5.0
Time: 38:58
Avg. Pace: 7:47
I sometimes have the bad habit of burning the candle at both ends. I'm in the middle of one of those episodes right now, with SF and Portland being the bookends to a very busy week. Even if I'm fatigued I can usually push through the days, but getting out of bed when my body and mind are zonked can be a battle that I only tend to win about 50% of the time.
Hence no run this morning and barely made it to PT on time. I decided to take a long "lunch" and squeeze in a five-miler, something I've never attempted before and can't take advantage of often, but today was slow so I gave it a go. Legs were super tired from either the activities of the week or just having been at the PT a mere 2 hours earlier. The tightness is my lower legs, shin, calves, is getting bothersome and actually hindered my pace…tho it loosened up a bit by mile 4. Again hoping this is just the body adjusting to the new orthotics.
For Shan's B'day a few of us went to see Flight of the Conchords in concert last night and it was AMAZING. OMG they are so funny. I love a dry sense of humor, the matter-of-fact attitude. I don't know how they kept a straight face the entire time. There is nothing better then two grown men dressed as robots singing "Too many dicks on the dance floor" then taking about ten minutes to explain the meaning of the song. There was also some commentary on mortality in the song, but you might not have really gotten it. It was instrumental.
Wednesday, May 20, 2009
Missing SF already...
Tues – Run (PM)
Course: Cliffs South
Distance: 5.0
Time: 38:22
Avg. Pace: 7:40
Wed – Stationary Bike (AM)
Distance: 11.5
Time: 50 mins
Avg. Pace: 13.6 mph
Originally had planned to do some sort of workout on Wed morning, but really felt like going for a run after work on Tuesday and additionally really felt like just running. Going for a run and doing a workout are two totally different mindsets, and sometimes I just need to get out and go for a run and zone out for some miles. I still felt zonked from the festivities of the weekend and the thought of cruising on the cliffs was just too tempting to pass up. Felt pretty relaxed, but there's still a little tightness in the shins. Not as much as Monday but that could be correlated to the slower speed on Tues.
As much as I love going up to San Francisco, it's always a little hard to come back home and resume normal life. When I'm in SF I'm reminded of how much I miss certain aspects of the city. I always used to say I had a love/hate relationship with SF, but the things that bothered me don't really creep up when you are just there for a weekend. I love the restaurant/bar scene and having a million different places you can go to on any given night. I love that there is always something going on. I like the fact that there is public transportation, even if most of the time I'd rather hoof it then deal with Muni. I like being able to walk almost anywhere. I miss how friendly everyone is…everywhere. On the streets, in the grocery store, at restaurants. Mostly though, I miss the people. When I left Providence I had to say good bye to some of my favorite people in the world. And while SF is a lot closer than the East Coast, it still takes a plane ride and weekend to be able to see my friends. It took me six months to get back up to SF after my first trip. I'm going to work to get up there more often. Next trip potentially set for last week of July (I'm resisting the urge to just fly up again in two weeks since there were some very important people I didn't get to spend nearly enough time with!)
Course: Cliffs South
Distance: 5.0
Time: 38:22
Avg. Pace: 7:40
Wed – Stationary Bike (AM)
Distance: 11.5
Time: 50 mins
Avg. Pace: 13.6 mph
Originally had planned to do some sort of workout on Wed morning, but really felt like going for a run after work on Tuesday and additionally really felt like just running. Going for a run and doing a workout are two totally different mindsets, and sometimes I just need to get out and go for a run and zone out for some miles. I still felt zonked from the festivities of the weekend and the thought of cruising on the cliffs was just too tempting to pass up. Felt pretty relaxed, but there's still a little tightness in the shins. Not as much as Monday but that could be correlated to the slower speed on Tues.
As much as I love going up to San Francisco, it's always a little hard to come back home and resume normal life. When I'm in SF I'm reminded of how much I miss certain aspects of the city. I always used to say I had a love/hate relationship with SF, but the things that bothered me don't really creep up when you are just there for a weekend. I love the restaurant/bar scene and having a million different places you can go to on any given night. I love that there is always something going on. I like the fact that there is public transportation, even if most of the time I'd rather hoof it then deal with Muni. I like being able to walk almost anywhere. I miss how friendly everyone is…everywhere. On the streets, in the grocery store, at restaurants. Mostly though, I miss the people. When I left Providence I had to say good bye to some of my favorite people in the world. And while SF is a lot closer than the East Coast, it still takes a plane ride and weekend to be able to see my friends. It took me six months to get back up to SF after my first trip. I'm going to work to get up there more often. Next trip potentially set for last week of July (I'm resisting the urge to just fly up again in two weeks since there were some very important people I didn't get to spend nearly enough time with!)
Tuesday, May 19, 2009
I need a super soaker.
Monday
Stationary Bike (AM)
Distance: 10.0 mi
Time: 50 ish minutes
Avg Pace: 12.something
Run (PM)
Distance: 5.16
Time: 35:54
Avg. Pace: 6:57
Avg. HR: 174
I actually had no intention of getting up to workout this morning. I was already mentally committed to the Movin' shoes run after work and didn't quite feel my first day back from the whirlwind that was SF warranted a double. However, the two crows outside my window at 6 AM had other plans. I tried to sleep through the constant cawing. I even went on my balcony and threw random objects at them (don’t judge me…you know things were bad if I'm in pinstripe PJ's and fuzzy slippers and on my balcony at 6:15 am chucking burnt out tea candles and assorted trash from my kitchen blindly into the trees). Finally I had to escape so I accepted defeat and headed out to the Gym. And would you believe those bastards were STILL cawing when I got back. And FYI they were at it again this morning as well. I'm thinking a super soaker might work.
Ran with AM and Manny after work and felt pretty good. My main complaint was that in the last mile my lower shins felt super tight down through the top of my foot. I have a feeling I'm going to be getting weird pains here and there as my body adjusts to the orthotics and as the strength work adjusts my stride. Hopefully it will go away because it definitely slowed me down.
Feeling antsy to start running longer distances.
Stationary Bike (AM)
Distance: 10.0 mi
Time: 50 ish minutes
Avg Pace: 12.something
Run (PM)
Distance: 5.16
Time: 35:54
Avg. Pace: 6:57
Avg. HR: 174
I actually had no intention of getting up to workout this morning. I was already mentally committed to the Movin' shoes run after work and didn't quite feel my first day back from the whirlwind that was SF warranted a double. However, the two crows outside my window at 6 AM had other plans. I tried to sleep through the constant cawing. I even went on my balcony and threw random objects at them (don’t judge me…you know things were bad if I'm in pinstripe PJ's and fuzzy slippers and on my balcony at 6:15 am chucking burnt out tea candles and assorted trash from my kitchen blindly into the trees). Finally I had to escape so I accepted defeat and headed out to the Gym. And would you believe those bastards were STILL cawing when I got back. And FYI they were at it again this morning as well. I'm thinking a super soaker might work.
Ran with AM and Manny after work and felt pretty good. My main complaint was that in the last mile my lower shins felt super tight down through the top of my foot. I have a feeling I'm going to be getting weird pains here and there as my body adjusts to the orthotics and as the strength work adjusts my stride. Hopefully it will go away because it definitely slowed me down.
Feeling antsy to start running longer distances.
Sunday, May 17, 2009
Weekly Summary
Sun - Run (AM)
Distance: 2-3 miles
Course: East on Jackson to Embarcadero then down to Harrison.
Avg Pace: Slow
So, I'm logging these miles just cuz I technically put on shoes and ran...but it was purely junk mileage.
Weekly Summary
# of runs: 5
Miles Ran: 26
Miles on Shoes: 52
Miles Biked: 14
SF was awesome. Participated in Bay to Breakers...I can't say I ran it cuz I technically ran TO it, then walked the first half of the course. I have never walked so slow in my life. But It was tons of fun. Now I'm exhausted. My total sleep for the weekend was less than ideal, but not entirely unexpected, and totally worth it.
And this is starting to get rather incoherent so I'm heading to bed. 'night.
Distance: 2-3 miles
Course: East on Jackson to Embarcadero then down to Harrison.
Avg Pace: Slow
So, I'm logging these miles just cuz I technically put on shoes and ran...but it was purely junk mileage.
Weekly Summary
# of runs: 5
Miles Ran: 26
Miles on Shoes: 52
Miles Biked: 14
SF was awesome. Participated in Bay to Breakers...I can't say I ran it cuz I technically ran TO it, then walked the first half of the course. I have never walked so slow in my life. But It was tons of fun. Now I'm exhausted. My total sleep for the weekend was less than ideal, but not entirely unexpected, and totally worth it.
And this is starting to get rather incoherent so I'm heading to bed. 'night.
Friday, May 15, 2009
It's starting to click.
Thursday – Run/PT (AM)
Distance: 6.0 death march
Course: South on Cliffs, then up to 101
Time:49:22
Avg. Pace: 8:13
Avg. HR: 158
Friday – Run (AM)
Distance: 5.0
Course: North on 101
Time: 36:43
Avg. Pace: 7:20
Avg. HR: 165
Today was the day where it clicked.
After my tempo from Wednesday, Thursday's run was...rough. I could barely get one foot in front of the other, I was running so slow, and it was so hard. I knew it was a result of the tempo from the day before but still it can be so frustrating to run at 8:15 pace and have it be HARD when I know that I can comfortably cruise around 7:30s when I'm in shape. And I KNOW that I'm not in shape yet, it's just kinda frustrating to have the mind of an in shape runner and have to wait for my body to catch up. Not that I'm complaining at all. I'm so glad to run and I'd relish every run even if I never could get fast again.
So, today's run felt different right away. It didn't take me nearly as long to warm up and while the first mile was by far the slowest of my run, it was still a respectable starting point. As I eased into my run I settled into my pace and let the steady in and out of my breath keep my rhythm. I focused on the slight twinge in my knee (not the pes, something higher…keep an eye on that) and the blisters that were trying to form on the inside of my feet from the new orthotics (must be patient as my body adjusts to a better running style). My entire focus was on my body and mind at this moment. I was utterly engrossed in the run.
The Garmin beeped at mile 2, I casually glanced at the watch. I had just clipped off a 7:30 mile. It had felt so effortless. I was sure it would come down and settle into the mid 7:40s for mile three, where all my runs lately seem to be settling when I'm feeling good.
I decided to flip around in case the blisters got worse, and if things felt okay I'd add on a mile to round out the 5 I had planned. I started thinking about appropriate paces for upcoming workouts I had in mind. Rest and recovery, morning or evening. The Garmin beeped again. Mile 3 – 7:18. How had I just run faster? I hadn't increased my effort, or at least I thought I hadn't. And then the thought arose in my mind: It's finally clicking. I'm sure my euphoria that I was finally cruising at a decent pace without trying contributed to the 7:05 mile which appeared on my watch for mile 4. Just the other day I had tried to tempo and a 6:54 felt like I was running in water with a fifty pound bag trapped to my back. I laughed out loud at how good this all felt. Today I felt light, in the zone, moving comfortably fast. The last mile I pushed it up to tempo effort. Now the legs were feeling the strain, the breath a bit more ragged, but damn, I was having FUN. As I rolled into my apartment complex, sweat drops rolling down my nose and splashing on to the pavement, I laughed out loud once more. This was the feeling I had been chasing. The high I had found for oh so brief a time back during Dirt Dog and had been deprived of since January 2007.
I know there are plenty of crappy runs in my future, and that one good run doesn't mean I'm by any means close to being in shape. But it was a good reminder that I'm on the right track. And it was wonderful to feel so euphoric and so completely happy. And to be healthy. I don't feel like I’m about to fall apart, which is amazing.
Life is pretty good.
Distance: 6.0 death march
Course: South on Cliffs, then up to 101
Time:49:22
Avg. Pace: 8:13
Avg. HR: 158
Friday – Run (AM)
Distance: 5.0
Course: North on 101
Time: 36:43
Avg. Pace: 7:20
Avg. HR: 165
Today was the day where it clicked.
After my tempo from Wednesday, Thursday's run was...rough. I could barely get one foot in front of the other, I was running so slow, and it was so hard. I knew it was a result of the tempo from the day before but still it can be so frustrating to run at 8:15 pace and have it be HARD when I know that I can comfortably cruise around 7:30s when I'm in shape. And I KNOW that I'm not in shape yet, it's just kinda frustrating to have the mind of an in shape runner and have to wait for my body to catch up. Not that I'm complaining at all. I'm so glad to run and I'd relish every run even if I never could get fast again.
So, today's run felt different right away. It didn't take me nearly as long to warm up and while the first mile was by far the slowest of my run, it was still a respectable starting point. As I eased into my run I settled into my pace and let the steady in and out of my breath keep my rhythm. I focused on the slight twinge in my knee (not the pes, something higher…keep an eye on that) and the blisters that were trying to form on the inside of my feet from the new orthotics (must be patient as my body adjusts to a better running style). My entire focus was on my body and mind at this moment. I was utterly engrossed in the run.
The Garmin beeped at mile 2, I casually glanced at the watch. I had just clipped off a 7:30 mile. It had felt so effortless. I was sure it would come down and settle into the mid 7:40s for mile three, where all my runs lately seem to be settling when I'm feeling good.
I decided to flip around in case the blisters got worse, and if things felt okay I'd add on a mile to round out the 5 I had planned. I started thinking about appropriate paces for upcoming workouts I had in mind. Rest and recovery, morning or evening. The Garmin beeped again. Mile 3 – 7:18. How had I just run faster? I hadn't increased my effort, or at least I thought I hadn't. And then the thought arose in my mind: It's finally clicking. I'm sure my euphoria that I was finally cruising at a decent pace without trying contributed to the 7:05 mile which appeared on my watch for mile 4. Just the other day I had tried to tempo and a 6:54 felt like I was running in water with a fifty pound bag trapped to my back. I laughed out loud at how good this all felt. Today I felt light, in the zone, moving comfortably fast. The last mile I pushed it up to tempo effort. Now the legs were feeling the strain, the breath a bit more ragged, but damn, I was having FUN. As I rolled into my apartment complex, sweat drops rolling down my nose and splashing on to the pavement, I laughed out loud once more. This was the feeling I had been chasing. The high I had found for oh so brief a time back during Dirt Dog and had been deprived of since January 2007.
I know there are plenty of crappy runs in my future, and that one good run doesn't mean I'm by any means close to being in shape. But it was a good reminder that I'm on the right track. And it was wonderful to feel so euphoric and so completely happy. And to be healthy. I don't feel like I’m about to fall apart, which is amazing.
Life is pretty good.
Wednesday, May 13, 2009
Is it Friday yet?
Tuesday
AM – PT
PM – Stationary Bike
Distance: 14.0 miles
Time: 1:06ish
Pace: 13.0 mph
Wednesday
AM – Run
Course: 101 North and back
Distance: 6.0 miles
Out at 8:12, 7:42, 7:42
Back at 6:54, 6:54, 6:38
Decided to try a little out and back action. Once again felt sluggish on that first mile but then eased into that magical 7:42 pace which keeps reoccurring on my runs. I'm trying to mix up my runs from now on to wake up my body a bit. Right now it's like, excuse me? What happened to settling in to a pace and zoning out for 45 mins? Sorry body, time to rock a little extra effort. I think it's going to take a few more tempo type efforts before I can comfortably break out of distance pace.
On another note I am heading up to SF this weekend and am very excited! I get to go to a HS friends' graduation/engagement part, see a friend graduate from good ole Hastings, participate in Bay to Breakers, and catch up with some of the greatest people I've had the privilege of knowing. I am quite ready to get this weekend started. Not sure what the mileage will be like over the weekend. Might try and run a bit during B2B but not even sure who I am going to latch onto for the race yet. Might end up logging a big fat zero for Saturday and Sunday, which is probably just as well.
AM – PT
PM – Stationary Bike
Distance: 14.0 miles
Time: 1:06ish
Pace: 13.0 mph
Wednesday
AM – Run
Course: 101 North and back
Distance: 6.0 miles
Out at 8:12, 7:42, 7:42
Back at 6:54, 6:54, 6:38
Decided to try a little out and back action. Once again felt sluggish on that first mile but then eased into that magical 7:42 pace which keeps reoccurring on my runs. I'm trying to mix up my runs from now on to wake up my body a bit. Right now it's like, excuse me? What happened to settling in to a pace and zoning out for 45 mins? Sorry body, time to rock a little extra effort. I think it's going to take a few more tempo type efforts before I can comfortably break out of distance pace.
On another note I am heading up to SF this weekend and am very excited! I get to go to a HS friends' graduation/engagement part, see a friend graduate from good ole Hastings, participate in Bay to Breakers, and catch up with some of the greatest people I've had the privilege of knowing. I am quite ready to get this weekend started. Not sure what the mileage will be like over the weekend. Might try and run a bit during B2B but not even sure who I am going to latch onto for the race yet. Might end up logging a big fat zero for Saturday and Sunday, which is probably just as well.
Tuesday, May 12, 2009
Moving Shoes Run!
Monday – PM Run
Course: Movin Shoes Run – South
Distance: 5.0
Time: 35:06
Avg. Pace: 7:01
Avg. HR: 177
FINALLY after almost a year back in San Diego I made it to a Movin Shoes run. I had wanted to go the entire summer I was studying for the Bar but never managed to get myself out of my studying frenzy. It was fun to be surrounded by so many runners who just showed up for a friendly jog and I was surprised by how many people I knew that showed up.
It was nice to get out and really go for a hard run. I haven't done anything besides just slogging through some miles and I've always more likely to settle into too easy of a pace. I need to be pushed. I don't think its because I'm lazy, I just tend to underestimate my ability to maintain pace on distance runs.
So given the choice between falling back into 8-minute realm and clipping at the heels of the guys (on their easy day) with AM (who didn't break a sweat) I decided to suck it up and essentially do a little tempo action. I made it to my 2.5 turnaround point and bid my speedster friends adieu to begin the arduous solo journey back to the running store. Unfortunately for me my new favorite little catch phrase popped in my head as I began the journey back: "The Garmin doesn't lie." So there I was, halfway into a run that so far had averaged about a minute faster then I've been running, with the knowledge that if I just slipped down to a comfortable recovery pace the damn Garmin would log every damn second of it. And why should that matter? Pride. Let's be honest, if you bust out a pace you can't handle then have to crawl back home, you look like an idiot. And while I can always lie to myself and be like, sure I must have maintained a decent pace on the return, the Garmin doesn't lie. You could always delete the stats for this run, the slacker part of my brain contended. And with that pathetic little thought left hanging in the air behind me, I took off with the attempt to maintain my dignity on the rolling asphalt return.
I managed a decent clip on the way back and felt pretty solid about the overall effort as I dripped sweat and stretched amongst the runner masses waiting for my hardcore buddies to return from their jaunt. A few of us finished up the night in pretty much the best possible way: Pizza Port + Golden Spoon.
If every Monday could be as awesome as yesterday, I might actually start looking forward to that dreaded day of the week.
Course: Movin Shoes Run – South
Distance: 5.0
Time: 35:06
Avg. Pace: 7:01
Avg. HR: 177
FINALLY after almost a year back in San Diego I made it to a Movin Shoes run. I had wanted to go the entire summer I was studying for the Bar but never managed to get myself out of my studying frenzy. It was fun to be surrounded by so many runners who just showed up for a friendly jog and I was surprised by how many people I knew that showed up.
It was nice to get out and really go for a hard run. I haven't done anything besides just slogging through some miles and I've always more likely to settle into too easy of a pace. I need to be pushed. I don't think its because I'm lazy, I just tend to underestimate my ability to maintain pace on distance runs.
So given the choice between falling back into 8-minute realm and clipping at the heels of the guys (on their easy day) with AM (who didn't break a sweat) I decided to suck it up and essentially do a little tempo action. I made it to my 2.5 turnaround point and bid my speedster friends adieu to begin the arduous solo journey back to the running store. Unfortunately for me my new favorite little catch phrase popped in my head as I began the journey back: "The Garmin doesn't lie." So there I was, halfway into a run that so far had averaged about a minute faster then I've been running, with the knowledge that if I just slipped down to a comfortable recovery pace the damn Garmin would log every damn second of it. And why should that matter? Pride. Let's be honest, if you bust out a pace you can't handle then have to crawl back home, you look like an idiot. And while I can always lie to myself and be like, sure I must have maintained a decent pace on the return, the Garmin doesn't lie. You could always delete the stats for this run, the slacker part of my brain contended. And with that pathetic little thought left hanging in the air behind me, I took off with the attempt to maintain my dignity on the rolling asphalt return.
I managed a decent clip on the way back and felt pretty solid about the overall effort as I dripped sweat and stretched amongst the runner masses waiting for my hardcore buddies to return from their jaunt. A few of us finished up the night in pretty much the best possible way: Pizza Port + Golden Spoon.
If every Monday could be as awesome as yesterday, I might actually start looking forward to that dreaded day of the week.
Sunday, May 10, 2009
Catch Up
Thursday - Run and PT
Distance: 6.0
Course - Cliffs
Time: 48:34
Pace: 8:05
Avg. HR: 161
Friday - Off
Saturday - Bike
Distance - 20.92
Course - Hwy 101
Time: 1:39.45
Avg Speed: 12.6 mph
Avg HR: 149
Sunday - Run
Distance: 5mi
Course: Cliffs
Time: 38:36
Pace: 7:43
Avg. HR: 169
Weekly Summary
Runs - 4
Miles - 21
Rides - 2
Miles - 33.5
Miles on Shoes: 26
Riddle me this. I go to bed early after a restful evening of TV and a healthy dinner. I get up at 6am and struggle to maintain low 8 minute pace for the beginning of my run. Fast forward to Sunday morning. Actually, let's take a quick tour through Saturday night: a concert at belly up, a few PBRS, and finally going to bed at, well let's just leave it at late. I clamor out of bed around 9:30 and manage to lace up my shoes and strap on the Garmin. I cruise to a 7:30 first mile and comfortably maintain sub-8 min pace for the remaining 4 miles. I should have been crawling.
So, I guess my conclusion is I run way better later in the day. I may try and switch a few of my runs to the afternoons so I can get some more quality in.
Distance: 6.0
Course - Cliffs
Time: 48:34
Pace: 8:05
Avg. HR: 161
Friday - Off
Saturday - Bike
Distance - 20.92
Course - Hwy 101
Time: 1:39.45
Avg Speed: 12.6 mph
Avg HR: 149
Sunday - Run
Distance: 5mi
Course: Cliffs
Time: 38:36
Pace: 7:43
Avg. HR: 169
Weekly Summary
Runs - 4
Miles - 21
Rides - 2
Miles - 33.5
Miles on Shoes: 26
Riddle me this. I go to bed early after a restful evening of TV and a healthy dinner. I get up at 6am and struggle to maintain low 8 minute pace for the beginning of my run. Fast forward to Sunday morning. Actually, let's take a quick tour through Saturday night: a concert at belly up, a few PBRS, and finally going to bed at, well let's just leave it at late. I clamor out of bed around 9:30 and manage to lace up my shoes and strap on the Garmin. I cruise to a 7:30 first mile and comfortably maintain sub-8 min pace for the remaining 4 miles. I should have been crawling.
So, I guess my conclusion is I run way better later in the day. I may try and switch a few of my runs to the afternoons so I can get some more quality in.
Wednesday, May 6, 2009
Easy Day
AM – Run
Course – South Del Mar Neighborhoods
Distance – 5.0
Time 40:22
Avg. Pace – 8:05
Avg HR – 164 bpm
Last night's Cinco de Mayo celebration didn't result in a particularly late night or intoxicated night (it was however, a pretty awesome night), yet even as my head hit the pillow around 11:30 I was sure that the run was not going to be all that intense come morning.
My first thought upon waking was "There is no chance in hell I'm using the Garmin today." As much fun as it is, it also doesn't lie, and sometimes I prefer to lie to myself about my pace on these sluggish mornings. As I brushed my teeth and twisted my hair into my oh-so-ridiculous pigtails, I felt a little like I was cheating. As I laced my new shiny shoes up, twisting my house key in the laces, I sighed in defeat and strapped the sucker on. If I'm gonna stay up and have a few beers I better be willing to face the music, er pace, the next morning. I often think back to my Sunday mornings in college and marvel at how I was able to be out late the night before then roll out to a morning run and pound out 10-12 miles. Now I have two beers and am in bed before midnight and I wake up debating whether I can survive 5 miles. I think I'm getting old.
It took me a few miles to really shake things out, and it probably didn't help that I chose a route that was mostly uphill on the way out. My last two miles were perfectly comfortable and right around the pace I should be at. I definitely felt better on the second half of the run and got in that zone where you just feel like you could go forever. Unfortunately once again my self-imposed limits on mileage kept me from what could have been quite a nice 8-10 miler. However, better to cut it short while I'm feeling good then to get cut short because I pushed too much too soon.
Course – South Del Mar Neighborhoods
Distance – 5.0
Time 40:22
Avg. Pace – 8:05
Avg HR – 164 bpm
Last night's Cinco de Mayo celebration didn't result in a particularly late night or intoxicated night (it was however, a pretty awesome night), yet even as my head hit the pillow around 11:30 I was sure that the run was not going to be all that intense come morning.
My first thought upon waking was "There is no chance in hell I'm using the Garmin today." As much fun as it is, it also doesn't lie, and sometimes I prefer to lie to myself about my pace on these sluggish mornings. As I brushed my teeth and twisted my hair into my oh-so-ridiculous pigtails, I felt a little like I was cheating. As I laced my new shiny shoes up, twisting my house key in the laces, I sighed in defeat and strapped the sucker on. If I'm gonna stay up and have a few beers I better be willing to face the music, er pace, the next morning. I often think back to my Sunday mornings in college and marvel at how I was able to be out late the night before then roll out to a morning run and pound out 10-12 miles. Now I have two beers and am in bed before midnight and I wake up debating whether I can survive 5 miles. I think I'm getting old.
It took me a few miles to really shake things out, and it probably didn't help that I chose a route that was mostly uphill on the way out. My last two miles were perfectly comfortable and right around the pace I should be at. I definitely felt better on the second half of the run and got in that zone where you just feel like you could go forever. Unfortunately once again my self-imposed limits on mileage kept me from what could have been quite a nice 8-10 miler. However, better to cut it short while I'm feeling good then to get cut short because I pushed too much too soon.
Tuesday, May 5, 2009
Happy Cinco de Mayo!!!!
AM - Run
Distance: 5.00 mi
Course: Hwy 101 North
Time: 38:35
Avg. Pace: 7:42
Avg. HR: 169
I was chatting with a running friend of mine the other day about how I just don't feel right getting up in the morning and not running straight away and how hard it is for someone who isn't an avid runner to understand the compulsion. She said she compared it to brushing your teeth. You just automatically do it every morning and if you don't you just don't feel right the whole day. And there's no question as to whether you are going to brush your teeth in the morning; you just do. I really like that analogy.
So it's very difficult for me to get up and forego a run in the morning, even though I probably feel a bit better running in the afternoons when my body has had a chance to loosen up. It's not too bad on the weekends because I'm usually not punching a clock to get out the door. but on weekdays I roll out of bed at 6:15 and by 6:30 I'm pounding the pavement. I waste the first mile of my run loosening up and waking up, which isn't so big of a deal on an 8-10 miler, when I'm going slower anyways, but is mildly annoying on my shorter runs when I feel like I only get half a run at 100%.
It was interesting to see all this fold out on the Garmin, with the first mile not feeling that great and the time reflecting that fact. The rest of the run slipped into a respectable pace considering my present fitness level. Guess I just have to forfeit that first mile…
Distance: 5.00 mi
Course: Hwy 101 North
Time: 38:35
Avg. Pace: 7:42
Avg. HR: 169
I was chatting with a running friend of mine the other day about how I just don't feel right getting up in the morning and not running straight away and how hard it is for someone who isn't an avid runner to understand the compulsion. She said she compared it to brushing your teeth. You just automatically do it every morning and if you don't you just don't feel right the whole day. And there's no question as to whether you are going to brush your teeth in the morning; you just do. I really like that analogy.
So it's very difficult for me to get up and forego a run in the morning, even though I probably feel a bit better running in the afternoons when my body has had a chance to loosen up. It's not too bad on the weekends because I'm usually not punching a clock to get out the door. but on weekdays I roll out of bed at 6:15 and by 6:30 I'm pounding the pavement. I waste the first mile of my run loosening up and waking up, which isn't so big of a deal on an 8-10 miler, when I'm going slower anyways, but is mildly annoying on my shorter runs when I feel like I only get half a run at 100%.
It was interesting to see all this fold out on the Garmin, with the first mile not feeling that great and the time reflecting that fact. The rest of the run slipped into a respectable pace considering my present fitness level. Guess I just have to forfeit that first mile…
Monday, May 4, 2009
Recovery Day
AM: Bike (stationary)
Distance: 12.5 Miles (moderate)
Time: 60 mins
Avg. Speed 12.5 mph
I typically loathe the stationary bike. I don't get much thrill out of working hard to go nowhere. Anything that makes me feel like a hamster is never a good thing. I dislike treamills for the same reason. That and my lack of coordination makes the treadmill a risky endeavor. Running around in 400m circles is about the most I can handle when it comes to going nowhere...fast.
However, I made a discovery a few weeks ago. My gym has bikes which have TVs, not for the purpose of watching CNN or Rachel Ray, but a screen which shows you an actual course with other riders! You change gears and steer and the difficulty changes as you bike up or down a hill. It's essentially a video game! I love it! I have never been able to be on the bike for more than 30 mins without suffering from extreme boredom, and I rarely bike very hard because there is little motivation. But on the video bike people pass you when you slow down! There's scenery! And you have to pay attention to change gears! You have to steer! Being outside is still my #1 choice, but in terms of a stationary bike, this is about as good as it gets.
And I still get annoyed when girl bikers pass me, even though its a computer.
Distance: 12.5 Miles (moderate)
Time: 60 mins
Avg. Speed 12.5 mph
I typically loathe the stationary bike. I don't get much thrill out of working hard to go nowhere. Anything that makes me feel like a hamster is never a good thing. I dislike treamills for the same reason. That and my lack of coordination makes the treadmill a risky endeavor. Running around in 400m circles is about the most I can handle when it comes to going nowhere...fast.
However, I made a discovery a few weeks ago. My gym has bikes which have TVs, not for the purpose of watching CNN or Rachel Ray, but a screen which shows you an actual course with other riders! You change gears and steer and the difficulty changes as you bike up or down a hill. It's essentially a video game! I love it! I have never been able to be on the bike for more than 30 mins without suffering from extreme boredom, and I rarely bike very hard because there is little motivation. But on the video bike people pass you when you slow down! There's scenery! And you have to pay attention to change gears! You have to steer! Being outside is still my #1 choice, but in terms of a stationary bike, this is about as good as it gets.
And I still get annoyed when girl bikers pass me, even though its a computer.
Sunday, May 3, 2009
New Toy!
Saturday
Run
Course: 101 North
Distance: ~5 Miles
Time: 40 mins
Gym
Sunday
AM: Bike
Course: Hwy 101 North
Distance: 20.92 Miles
Time: 1:42.29
Avg. Speed: 12.2 mph
PM: Run
Course: TP Cliffs South
Distance: 5.0 miles
Time: 39:12
Avg Pace: 7:49
Avg HR: 168
Week Summary
Running: 24 Miles
Biking: 30 Miles
Miles on Shoes: 5 miles
Soooooo Obviously SOMEONE got a new toy ;) I am pretty sure my new Garmin is indeed to coolest thing on earth. It has allowed me to maximize my dorkiness potential by knowing every single detail about my run. I'm pretty sure there's a setting that can tell me the amount i have sweat in gallons, liters, or pints.
Ok, maybe not that extreme but still it's pretty cool.
I have a lot to update on because I stopped posting during my rehab period because it can just be too frustrating. So I'm kinda jumping in after a few weeks of un-blogged running. I'm running about 5 days a week now with 2-3 days of biking (Sunday being a double). Things are feeling really great and as I mentioned before I am seeing a PT who really knows what is wrong with me and how to make it better. I'll blog more on that experience later.
I've just transitioned from the stationary bike to the road bike and man do I love it. I'm still a little shaky on the dismount but I just get nervous about shifting my weight to the wrong side. Today was my first long (relatively speaking) ride up to Carlsbad and back. I didn't push it too hard since I haven't ridden that far yet and I didn't want to kill my legs and end up keeling over somewhere in Encinitas on my way back. So I'd definitely like to work on my speed on the bike and push things a little more. Woulda liked to see my HR data on that but I decided to use the garmin for the first time without the HR monitor just to get a feel for it (i did however accientally pick up some other dudes heartrate data while biking by him. So the data that downloaded is a little less than accurate)
Was pleasantly surprised that I managed to stay under 8 min pace for the double today considering the toll the biking took on my legs combined with my lack of being in shape. I discovered that it is exactly five miles to run down to the Restrooms where I used to start my runs in HS and back to my apartment.
Overall feeling optimistic.
Run
Course: 101 North
Distance: ~5 Miles
Time: 40 mins
Gym
Sunday
AM: Bike
Course: Hwy 101 North
Distance: 20.92 Miles
Time: 1:42.29
Avg. Speed: 12.2 mph
PM: Run
Course: TP Cliffs South
Distance: 5.0 miles
Time: 39:12
Avg Pace: 7:49
Avg HR: 168
Week Summary
Running: 24 Miles
Biking: 30 Miles
Miles on Shoes: 5 miles
Soooooo Obviously SOMEONE got a new toy ;) I am pretty sure my new Garmin is indeed to coolest thing on earth. It has allowed me to maximize my dorkiness potential by knowing every single detail about my run. I'm pretty sure there's a setting that can tell me the amount i have sweat in gallons, liters, or pints.
Ok, maybe not that extreme but still it's pretty cool.
I have a lot to update on because I stopped posting during my rehab period because it can just be too frustrating. So I'm kinda jumping in after a few weeks of un-blogged running. I'm running about 5 days a week now with 2-3 days of biking (Sunday being a double). Things are feeling really great and as I mentioned before I am seeing a PT who really knows what is wrong with me and how to make it better. I'll blog more on that experience later.
I've just transitioned from the stationary bike to the road bike and man do I love it. I'm still a little shaky on the dismount but I just get nervous about shifting my weight to the wrong side. Today was my first long (relatively speaking) ride up to Carlsbad and back. I didn't push it too hard since I haven't ridden that far yet and I didn't want to kill my legs and end up keeling over somewhere in Encinitas on my way back. So I'd definitely like to work on my speed on the bike and push things a little more. Woulda liked to see my HR data on that but I decided to use the garmin for the first time without the HR monitor just to get a feel for it (i did however accientally pick up some other dudes heartrate data while biking by him. So the data that downloaded is a little less than accurate)
Was pleasantly surprised that I managed to stay under 8 min pace for the double today considering the toll the biking took on my legs combined with my lack of being in shape. I discovered that it is exactly five miles to run down to the Restrooms where I used to start my runs in HS and back to my apartment.
Overall feeling optimistic.
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