AM: 18 miles moderate
I ended the week with a solid long run this morning and one of my better runs in California. I ran what has been my go-to long run in Irvine: starting down the San Diego Creek Trail and then lapping the Newport Back Bay. I spent most of the run around 6:30 pace, dropping under 30 minutes for the last 5 miles.
6.27.2011
6.26.2011
June 25
AM: 7 miles easy, strides
I really needed a shorter day this morning. My head felt horrible from what I'm beginning to is a sinus infection, judging from the persistent sinus headaches and orange gunk draining thinly out of one side of my nose.
I really needed a shorter day this morning. My head felt horrible from what I'm beginning to is a sinus infection, judging from the persistent sinus headaches and orange gunk draining thinly out of one side of my nose.
June 24
AM: 10 miles easy
PM: 4 miles easy
After a run on the Shady Creek Trail in the morning, I went with Valerie on a shake-out run to the softball fields in the evening.
PM: 4 miles easy
After a run on the Shady Creek Trail in the morning, I went with Valerie on a shake-out run to the softball fields in the evening.
June 23
AM: 10 miles easy, hill sprints
I finished the run this morning with hill sprints up a ramp on the San Diego Creek Trail, and then did some core work in the evening as well.
I finished the run this morning with hill sprints up a ramp on the San Diego Creek Trail, and then did some core work in the evening as well.
June 22
AM: 10 miles progression run
PM: 4 miles easy
I picked it up a little earlier this time and was hitting 5:50 pace down the San Diego Creek Trail. I wound down to 5:30 pace on the way back, slowing slightly at mile 9 to 5:40, when I stopped and jogged the last mile for a cooldown. Later on, Valerie and I ran to the softball fields for a shake-out run.
PM: 4 miles easy
I picked it up a little earlier this time and was hitting 5:50 pace down the San Diego Creek Trail. I wound down to 5:30 pace on the way back, slowing slightly at mile 9 to 5:40, when I stopped and jogged the last mile for a cooldown. Later on, Valerie and I ran to the softball fields for a shake-out run.
June 21
PM: 10 miles easy
I ran slow after work after surfing in the morning with some coworkers, which turns out to be really difficult.
I ran slow after work after surfing in the morning with some coworkers, which turns out to be really difficult.
6.21.2011
June 20
AM: weights, core
PM: 11 miles easy
A morning conference call pushed my run to after work, which was fine. I took an easy out-and-back on the San Diego Creek Trail to the bay and back. I'm running in the evening again tomorrow because I'm going surfing with my boss and some other co-workers. That's going to be an interesting experiment.
PM: 11 miles easy
A morning conference call pushed my run to after work, which was fine. I took an easy out-and-back on the San Diego Creek Trail to the bay and back. I'm running in the evening again tomorrow because I'm going surfing with my boss and some other co-workers. That's going to be an interesting experiment.
6.19.2011
June 19 (92 miles/week)
AM: 18 miles easy
Today's run was the same long-run loop as the last two weeks, albeit slower and relaxed, right around 7:00 pace while I listened to a Braves game. A long workout plus a 6-mile hike yesterday left me a little drained. I was tired and ravenous by the time I got home and immediately scarfed down two nectarines while stretching.
Today's run was the same long-run loop as the last two weeks, albeit slower and relaxed, right around 7:00 pace while I listened to a Braves game. A long workout plus a 6-mile hike yesterday left me a little drained. I was tired and ravenous by the time I got home and immediately scarfed down two nectarines while stretching.
June 18
AM: 10 x 3:00 on/1:00 off - 13 miles
I intended to do a track workout this morning, only to find that the UC Irvine track was closed due to a soccer carnival of some kind. I made do, and went back to the San Diego Creek Trail for the modified workout, which actually went pretty well as I negative split the out-and-back for the 40:00 total of the workout. I had a couple of different passing cyclists (there are a ton of cyclists in Orange County, apparently) compliment me on my pace, but I wasn't wearing the Garmin, so we'll leave that as subjective feedback. Today was also the first day it's been warm and sunny enough to run shirtless; it's been mostly cool and overcast in the mornings because of the "June gloom."
I intended to do a track workout this morning, only to find that the UC Irvine track was closed due to a soccer carnival of some kind. I made do, and went back to the San Diego Creek Trail for the modified workout, which actually went pretty well as I negative split the out-and-back for the 40:00 total of the workout. I had a couple of different passing cyclists (there are a ton of cyclists in Orange County, apparently) compliment me on my pace, but I wasn't wearing the Garmin, so we'll leave that as subjective feedback. Today was also the first day it's been warm and sunny enough to run shirtless; it's been mostly cool and overcast in the mornings because of the "June gloom."
June 17
AM: 10 miles easy
PM: 6 miles easy
After a morning run through the Shady Creek Trail, I planned on a slow run on the San Diego Creek Trail after work. About 10 minutes from home, I noticed two teens on bikes that had stopped in front of me on the trail, looking into a row of thicket just below the trail by the creek. I was listening to the Braves game and really didn't think much of it when I heard one of the kids giggle, "But they're going to eat me!" and ran past them.
It was then that I heard the barking and yelping and saw rustling in the bushes. I put two and two together and realized then that the teens had stopped because of what I first thought were stray dogs, that is until I heard the distinct cries of coyotes. I cautiously proceeded, and noticed that the rustling of bushes was following me down the path. I heard another yelp closer to me, realized that there was a curious coyote following me, and I proceeded to light off like there was no tomorrow, looking over my shoulder like a wide receiver going in for the endzone to make sure I was on my own. Fortunately, the coyotes stayed put in the bushes, which is great because that's certainly a footrace I would have lost (upon further review) had it decided that it was really curious.
That makes the second coyote sighting in less than two weeks in Orange County. I enjoyed my first sighting, when it just ran away from me, a lot better. The urban coyotes remind me of the above scene from 2004's "Collateral."
June 16
AM: weights, core
PM: 11 miles easy
Valerie and I got back somewhat late from a company dinner last night, so I just lifted in the morning (we have a nice gym at our apartment complex) and then ran inland on the San Diego Creek Trail after work, exploring some new territory.
PM: 11 miles easy
Valerie and I got back somewhat late from a company dinner last night, so I just lifted in the morning (we have a nice gym at our apartment complex) and then ran inland on the San Diego Creek Trail after work, exploring some new territory.
June 15
AM: 60:00 progression run - 11 miles
I ran an out-and-back on the San Diego Creek Trail, starting at 7:00 pace but gradually ramping my way down. I hit the turnaround in about 31:00, and then came home in 28 minutes and change, getting down to 5:20 pace or so in the last mile and putting me under an hour for 10 miles. I then jogged a mile cooldown slowly.
I ran an out-and-back on the San Diego Creek Trail, starting at 7:00 pace but gradually ramping my way down. I hit the turnaround in about 31:00, and then came home in 28 minutes and change, getting down to 5:20 pace or so in the last mile and putting me under an hour for 10 miles. I then jogged a mile cooldown slowly.
June 14
AM: 9 miles easy
PM: 4 miles easy
Both runs on the San Diego Creek Trail, including with Valerie in the evening.
PM: 4 miles easy
Both runs on the San Diego Creek Trail, including with Valerie in the evening.
6.14.2011
June 13
PM: weights, core
I ran the 405-Shady Creek loop before work, and got into a morning-run duel: not with another runner, but a unicyclist.
I lost...badly.
6.12.2011
June 12 (85 miles/week)
 |
| I didn't take this photo. Thank God. |
I ran basically the same loop as last week. I headed south down the San Diego Creek Trail and looping the Newport Beach Back Bay over a mix of paved and dirt trails and shoulders. I rolled along nicely without ever really straining, listening to the Braves game and feeling relatively fresh. I also saw my first California rattlesnake, and by that I don't mean the blonde variety that live in Orange County mansions and drive SUVs (hey-oh!). It slowly meandered across Back Bay Road about 6 miles into my run.
June 11
AM: 8 miles easy
Quick morning run to the Back Bay and back before an all-day trip to Disneyland with Valerie, which was fantastic.
Quick morning run to the Back Bay and back before an all-day trip to Disneyland with Valerie, which was fantastic.
6.11.2011
June 10
AM: 10 miles with fartlek
PM: 6 miles easy
I opted for an unstructured fartlek this mornign, or "Caveman Fartlek," as Reed calls it, over the same loop as yesterday. After a 2-mile warmup, I basically ran hard for different stretches of the trail, using the few stoplights and street crossings as recoveries, over 6.5 miles. It was a good first workout back. Fartleks like this might be a good secondary workout this summer.
PM: 6 miles easy
I opted for an unstructured fartlek this mornign, or "Caveman Fartlek," as Reed calls it, over the same loop as yesterday. After a 2-mile warmup, I basically ran hard for different stretches of the trail, using the few stoplights and street crossings as recoveries, over 6.5 miles. It was a good first workout back. Fartleks like this might be a good secondary workout this summer.
June 9
AM: 10 miles easy
I found a nice loop that followed the 405 and some transmission lines for a while but dumped out into a nature preserve near UC Irvine. I'm thrilled to have found a 10-mile loop because that's a bread-and-butter maintenance run, and out-and-back runs can grow old quickly.
I also saw a my first coyote this morning during the run. I'm definitely not in North Carolina anymore.
I found a nice loop that followed the 405 and some transmission lines for a while but dumped out into a nature preserve near UC Irvine. I'm thrilled to have found a 10-mile loop because that's a bread-and-butter maintenance run, and out-and-back runs can grow old quickly.
I also saw a my first coyote this morning during the run. I'm definitely not in North Carolina anymore.
June 8
AM: 8 miles easy
PM: 5 miles easy
My legs were tight, and my stomach was in knots on both runs today, so both of them were slow, and both of them were out-and-back on the San Diego Creek Trail, albeit in opposite directions. The plan tomorrow is to explore new routes.
PM: 5 miles easy
My legs were tight, and my stomach was in knots on both runs today, so both of them were slow, and both of them were out-and-back on the San Diego Creek Trail, albeit in opposite directions. The plan tomorrow is to explore new routes.
June 7
AM: 11 miles moderate
Today's run was light years better than yesterday. I even felt a little frisky, hitting as low as 5:50 on a few miles on the same out-and-back I did yesterday, but longer. I got in 11 in 1:09 and felt great by the end.
Today's run was light years better than yesterday. I even felt a little frisky, hitting as low as 5:50 on a few miles on the same out-and-back I did yesterday, but longer. I got in 11 in 1:09 and felt great by the end.
June 6
PM: 9 miles easy
This run was a disastrous out-and-back on the San Diego Creek trail as my legs totally shut down. I ran after work and was fighting a R.I.C. almost from mile 2, so when my intestinal tract stopped cooperating, my legs promptly joined the pity party.
This run was a disastrous out-and-back on the San Diego Creek trail as my legs totally shut down. I ran after work and was fighting a R.I.C. almost from mile 2, so when my intestinal tract stopped cooperating, my legs promptly joined the pity party.
June 5 (43 miles/week)
AM: 18 miles easy/moderate
This morning was my first run in California for the summer. Given that I didn't know where I was going and had to stop and check my phone a few times, I still clocked a reasonable 1:59 for the run. I ran south on the San Diego Creek Trail past UC Irvine and then hit the big, 10-mile loop around the Newport Beach Back Bay, shown in the photo. There are a ton of cyclists and runners out here; activity buzzed around every corner of the trail.
Today was also my first real run in what was basically a week off. I start work at SunEdison tomorrow, and real running begins for the summer as well.
This morning was my first run in California for the summer. Given that I didn't know where I was going and had to stop and check my phone a few times, I still clocked a reasonable 1:59 for the run. I ran south on the San Diego Creek Trail past UC Irvine and then hit the big, 10-mile loop around the Newport Beach Back Bay, shown in the photo. There are a ton of cyclists and runners out here; activity buzzed around every corner of the trail.
Today was also my first real run in what was basically a week off. I start work at SunEdison tomorrow, and real running begins for the summer as well.
6.09.2011
June 4
DNR - 0 miles
After an uneventful stay in Vegas that was an interesting juxtaposition to the beautiful drive through Utah, we made the final leg of our quest to Irvine, CA. Given that this was an "off week," I made the decision to take a total day off.
After an uneventful stay in Vegas that was an interesting juxtaposition to the beautiful drive through Utah, we made the final leg of our quest to Irvine, CA. Given that this was an "off week," I made the decision to take a total day off.
June 3
AM: 7 miles easy
I ran an out-and-back run on the downtown greenway trail in Denver, starting at my hotel and running down to Mile High Stadium. I haven't really spent much time in Denver itself, but it was very pleasant as far as urban areas are concerned.
I ran an out-and-back run on the downtown greenway trail in Denver, starting at my hotel and running down to Mile High Stadium. I haven't really spent much time in Denver itself, but it was very pleasant as far as urban areas are concerned.
6.03.2011
June 2
AM: 4 miles easy
I got in an uneventful hotel treadmill run before driving perhaps one of the longest stretches of road in the country: St. Louis to Denver. Other than stopping to see a huge wind farm, it was a green wasteland of agricultural desert.
I got in an uneventful hotel treadmill run before driving perhaps one of the longest stretches of road in the country: St. Louis to Denver. Other than stopping to see a huge wind farm, it was a green wasteland of agricultural desert.
 |
| The 14-hour drive across the plains tested my sanity threshold |
June 1
 |
| In the shadow of the Gateway Arch at high noon |
Valerie and I took a rest day in St. Louis for her birthday. I got in 6 miles meandering around downtown St. Louis, around Busch Stadium and through the Arch. We spent the rest of the day touring the Busch headquarters, eating barbecue, and taking in a Cardinals game.
May 31
AM: 4 miles easy
I jogged an easy out-and-back on the ATT before packing the car and driving to St. Louis. This next week is going to be a major down week for running with all of the travel as Valerie, Wilson and I drive cross-country. I need the recovery in all honesty.
I jogged an easy out-and-back on the ATT before packing the car and driving to St. Louis. This next week is going to be a major down week for running with all of the travel as Valerie, Wilson and I drive cross-country. I need the recovery in all honesty.
May 30
PM: 4 miles easy
After driving from Pennsylvania back home to North Carolina, I jogged for a half hour through east campus in the dark, though it was still disgustingly hot and humid, even at 9:00 PM.
After driving from Pennsylvania back home to North Carolina, I jogged for a half hour through east campus in the dark, though it was still disgustingly hot and humid, even at 9:00 PM.
May 29 (85 miles/week)
AM: 9 miles easy
Alvin, David, and I ran through the mountain neighborhoods during Samy's bachelor party extravaganza. There were a ton of hills that kept the run interesting. I hadn't run with Alvin probably since college, so it felt great to get out again.
Alvin, David, and I ran through the mountain neighborhoods during Samy's bachelor party extravaganza. There were a ton of hills that kept the run interesting. I hadn't run with Alvin probably since college, so it felt great to get out again.
May 28
AM: 5 miles easy
I ran easy with Samy in Columbia, MD before driving to the eastern Pennsylvania mountains for his bachelor party.
I ran easy with Samy in Columbia, MD before driving to the eastern Pennsylvania mountains for his bachelor party.
May 27
AM: 19 miles easy/moderate
I'd only planned 15 today, but toward the end of my turnaround on the ATT, I serendipitously ran into Billy Askey, who was in town for a wedding and getting in a run. We ended up running together for about a half hour catching up and talking about his airport encounter with the Wizards' John Wall, among other things.
As it happened, the add-on was just enough to get me caught in a torrential thunderstorm. Being an out-and-back run, there was no way to cut the run short, so I high-tailed it home through heavy rain and ducking crashes of lightning.
I'd only planned 15 today, but toward the end of my turnaround on the ATT, I serendipitously ran into Billy Askey, who was in town for a wedding and getting in a run. We ended up running together for about a half hour catching up and talking about his airport encounter with the Wizards' John Wall, among other things.
As it happened, the add-on was just enough to get me caught in a torrential thunderstorm. Being an out-and-back run, there was no way to cut the run short, so I high-tailed it home through heavy rain and ducking crashes of lightning.
6.01.2011
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