AM: 4 x 8:00 on/2:00 off - 12 miles
PM: 4 miles easy
I made up for yesterday's aborted workout with a solid effort this morning. I felt good enough that my two-lap split around Bayview Park was with 30 seconds or so of the straight tempo run I ran just last week.
I played flag football in the evening, but I felt good enough afterward that I got in another 30 minute run in the wetlands near campus.
9.26.2012
September 24
PM: 7+ miles easy/moderate
I caught an early flight back to San Francisco in the morning, which left the evening as my only running option. I attempted a tempo run but had to abort it about 10 minutes in because of some stomach issues.
I caught an early flight back to San Francisco in the morning, which left the evening as my only running option. I attempted a tempo run but had to abort it about 10 minutes in because of some stomach issues.
September 23 (90 miles/week)
PM: 10 miles easy
I got in a late-afternoon run, finding a couple of new paths above the lagoon in Carlsbad.
September 22
AM: 11 miles easy
I got in a run mid-morning from Eric's house to the soft trails of the lagoon while meandering through some other neighborhoods.
I got in a run mid-morning from Eric's house to the soft trails of the lagoon while meandering through some other neighborhoods.
September 21
AM: 15+ miles easy
PM: weights, core
I got up early to do my long run this week, got to the gym after work, and then caught a flight to San Diego for the weekend to visit my brother and his family.
PM: weights, core
I got up early to do my long run this week, got to the gym after work, and then caught a flight to San Diego for the weekend to visit my brother and his family.
9.21.2012
September 20
AM: 5 miles easy
PM: 4 x Wake Forest Miles - 11 miles
After an easy shake-out run in the morning in the wetlands, I met Carlos and Scott after work at Rancho San Antonio for some "Wake Forest Miles" on one of the park's wide dirt paths.
The gist of this workout is that you run 800m up a slight incline at around 10k pace, immediately turn around, and "recover" on the downhill at tempo pace: roughly even splitting the two. This could also be reinterpreted as holding tempo pace on the way out and dropping to 10k pace on the way back, but factoring in the terrain.
The recovery between sets is tiny, which makes it tough. We took between 60 and 90 seconds recovery for each.
I tried to hang with Carlos but with limited success as he crept away from me on each rep as we flew past other runners, a flock of quails pecking at the brush, and a few wondering deer. I was working, but that old familiar sting is starting to feel good again. For me, working out with groups, especially when you have someone else pushing you, gets you in shape much more efficiently than trying to go at it alone.
Splits: 2:36, 2:38, 2:39, 2:30, 2:38, 2:30, 2:41, 2:26
PM: 4 x Wake Forest Miles - 11 miles
After an easy shake-out run in the morning in the wetlands, I met Carlos and Scott after work at Rancho San Antonio for some "Wake Forest Miles" on one of the park's wide dirt paths.
The gist of this workout is that you run 800m up a slight incline at around 10k pace, immediately turn around, and "recover" on the downhill at tempo pace: roughly even splitting the two. This could also be reinterpreted as holding tempo pace on the way out and dropping to 10k pace on the way back, but factoring in the terrain.
The recovery between sets is tiny, which makes it tough. We took between 60 and 90 seconds recovery for each.
I tried to hang with Carlos but with limited success as he crept away from me on each rep as we flew past other runners, a flock of quails pecking at the brush, and a few wondering deer. I was working, but that old familiar sting is starting to feel good again. For me, working out with groups, especially when you have someone else pushing you, gets you in shape much more efficiently than trying to go at it alone.
Splits: 2:36, 2:38, 2:39, 2:30, 2:38, 2:30, 2:41, 2:26
September 19
AM: 8 miles easy
PM: 4 miles easy
I had to cut my morning run short on account of an 8:00 meeting. I wasn't planning on running again, but I mustered up another half hour after playing flag football after work.
PM: 4 miles easy
I had to cut my morning run short on account of an 8:00 meeting. I wasn't planning on running again, but I mustered up another half hour after playing flag football after work.
September 18
AM: 10 miles easy
PM: weights, core
I ran from work again in the morning and made it to the gym in the evening as well.
PM: weights, core
I ran from work again in the morning and made it to the gym in the evening as well.
September 17
AM: 25:00 tempo - 9.5 miles
PM: 6.5 miles easy, treadmill
I got in an early morning tempo run around Bayview Park, which has a nice 2.25-mile flat loop circumventing the park. I negative split the laps, but other than that I felt a little flat, running about 5:30 pace. I'll give myself some slack given that I started the workout at 6:30 in the morning.
After work, I went to the gym and got in a second run on the treadmill while watching the Falcons play on Monday Night Football.
PM: 6.5 miles easy, treadmill
I got in an early morning tempo run around Bayview Park, which has a nice 2.25-mile flat loop circumventing the park. I negative split the laps, but other than that I felt a little flat, running about 5:30 pace. I'll give myself some slack given that I started the workout at 6:30 in the morning.
After work, I went to the gym and got in a second run on the treadmill while watching the Falcons play on Monday Night Football.
September 16 (81 miles/week)
AM: 12 miles easy
PM: 5 miles easy
I got in a couple of runs, first on the Sawyer Camp Trail and second from home in Foster City, on an otherwise uneventful Sunday to cap off the week.
PM: 5 miles easy
I got in a couple of runs, first on the Sawyer Camp Trail and second from home in Foster City, on an otherwise uneventful Sunday to cap off the week.
9.15.2012
September 15
AM: 15+ miles moderate
Today's run on the Dipsea Trail was memorable.
I drove up to Marin to meet Varner and Sam in Mill Valley to trace the route of the Dipsea--a famous trail race that runs from Mill Valley to Stinson Beach. To give you an idea of the difficulty of the terrain, we covered not quite 16 miles in 2:22. Normally for us, that would easily be 20 miles or more on reasonable terrain. Not today.
The trail is an old hat for Varner, who's won the Dipsea and Double Dipsea trail races a bunch of times, but relatively new for Sam and completely new for me. With more than 4,000 feet of climbing, the trail reduced us to hands-on-knees power hiking, especially on the trails infamous sets of stairs. On the steeper descents (especially the stairs), Sam and I settled for carefully staying upright, cursing under our breath as Varner bounded down like a frightened jackrabbit, knowing where to put every footfall.
One stretch on the way out included a 20-minute climb, and another stretch on the way back included a climb that lasted nearly a half hour. Despite our pedestrian-on-paper pace, there were several times where I could hear my heartbeat in my ear drums, but we were rewarded with some great views of the San Francisco Bay and Pacific Ocean flanking us to either side at the top of the highest of a series of named climbs. Once we got to Stenson Beach, we took just enough time to slurp down a gel and some water before during back and doing it all over again.
I finished tired, dirty, and dry mouthed, but days like today make you tougher and stronger.
 |
| Some of the aforementioned stairs. |
September 14
AM: 11 miles easy
PM: 5 miles easy, strides
I felt a lot better when I woke up, so I made it back to work and jumped right back into running. I felt surprisingly spry in the morning. I ran both runs from work along the Bay Trail and Bayview Park.
PM: 5 miles easy, strides
I felt a lot better when I woke up, so I made it back to work and jumped right back into running. I felt surprisingly spry in the morning. I ran both runs from work along the Bay Trail and Bayview Park.
9.13.2012
September 13
Sick - DNR
I felt bad enough that I stayed home from work today. I'd rather go all in to kick this now and resume normal running tomorrow.
I felt bad enough that I stayed home from work today. I'd rather go all in to kick this now and resume normal running tomorrow.
September 12
PM: 6 x 520m hill repeats - 11 miles
I'm still fighting a cold, so I slept in and met Kevin and Carlos at Shoreline Park for a set of hill repeats on the XC course by Google. We started slower (1:49) and ended up down to 1:42 by the end. Kevin and I hurdled a rattlesnake at one point. It was only about a foot long, but that was more than sufficient to scare the crap out of me.
I'm still fighting a cold, so I slept in and met Kevin and Carlos at Shoreline Park for a set of hill repeats on the XC course by Google. We started slower (1:49) and ended up down to 1:42 by the end. Kevin and I hurdled a rattlesnake at one point. It was only about a foot long, but that was more than sufficient to scare the crap out of me.
September 11
AM: 8 miles easy
PM: weights, core
I woke up with a sore throat and the onset of a cold, so I cut my run a little short. I made it to the gym after work, but even that was a little uninspiring as I just felt drained.
PM: weights, core
I woke up with a sore throat and the onset of a cold, so I cut my run a little short. I made it to the gym after work, but even that was a little uninspiring as I just felt drained.
September 10
AM: 4 miles easy
PM: 10 miles easy
I shuffled a half hour around the neighborhood before a DMV appointment, and then went out for a real run after work around Bayview Park. I saw a skunk at one point. We exchanged looks and very clearly wanted nothing to do with the other, so I went about my business.
PM: 10 miles easy
I shuffled a half hour around the neighborhood before a DMV appointment, and then went out for a real run after work around Bayview Park. I saw a skunk at one point. We exchanged looks and very clearly wanted nothing to do with the other, so I went about my business.
September 9 (88 miles/week)
AM: Garrin XC 5k - 16:43, 12th place - 15 miles
After a long warm up on the course with Alex and Sam, I jumped into the first race of the fall season in one of the PAUSATF XC series events. Despite the relatively small field of about 100 guys, these races draw the Northern CA competitive teams and are thus pretty, well, competitive.
The course in the southern East Bay hills was as tough as advertised, featuring a flat first and last 800m but lots of shorter but steeper hills and tight turns in between. Given that I wasn't that confident in my fitness going into the race, I feel like I actually competed well, even fighting off a WVTC runner in the last quarter mile. It's not every day that I out kick someone, and though I'm still on the upswing to racing shape, I was happy to fight a good fight.
I struck out on a long cool down with Sam and a few of the Transports guys, but about 30 minutes in I started to seriously bonk. I made it about 50 minutes before calling it a day, quaffing down some water and inhaling a Quiznos sub with Sam.
After a long warm up on the course with Alex and Sam, I jumped into the first race of the fall season in one of the PAUSATF XC series events. Despite the relatively small field of about 100 guys, these races draw the Northern CA competitive teams and are thus pretty, well, competitive.
The course in the southern East Bay hills was as tough as advertised, featuring a flat first and last 800m but lots of shorter but steeper hills and tight turns in between. Given that I wasn't that confident in my fitness going into the race, I feel like I actually competed well, even fighting off a WVTC runner in the last quarter mile. It's not every day that I out kick someone, and though I'm still on the upswing to racing shape, I was happy to fight a good fight.
I struck out on a long cool down with Sam and a few of the Transports guys, but about 30 minutes in I started to seriously bonk. I made it about 50 minutes before calling it a day, quaffing down some water and inhaling a Quiznos sub with Sam.
September 8
AM: 12+ miles easy
I made it up to the Sawyer Camp Trail. I'm still unpacking boxes during my rather gradual move in to my new place.
I made it up to the Sawyer Camp Trail. I'm still unpacking boxes during my rather gradual move in to my new place.
September 7
AM: 6 miles easy
PM: 11 miles easy
After a solo shakeout run in the morning from campus to Bayfront Park, I met Kevin and Carlos after work for a run at Rancho San Antonio.
PM: 11 miles easy
After a solo shakeout run in the morning from campus to Bayfront Park, I met Kevin and Carlos after work for a run at Rancho San Antonio.
9.07.2012
September 6
AM: 10 miles easy
PM: weights, core
I ran easy in the wetlands in the morning from campus, though I was slowed a little bit because the trail was really muddy this morning. The gym session after work was solid as I continue to creep up to what I'm hoping will be a faster, fitter destination by November and December.
PM: weights, core
I ran easy in the wetlands in the morning from campus, though I was slowed a little bit because the trail was really muddy this morning. The gym session after work was solid as I continue to creep up to what I'm hoping will be a faster, fitter destination by November and December.
September 5
AM: 12 x 400m with 1:00 jog recovery - 9 miles
PM: 7 miles easy
Simply put, the workout this morning was shitty. I was faster en route during my 500s last week on the same trail around the FB campus. Even with a little bump in the trail, averaging :72s felt pretty rough. I'm assuming (hoping) this is just training finally catching up to me, or just a tired body after a lot of air and road travel last weekend. I made it out after work but didn't feel a ton better.
PM: 7 miles easy
Simply put, the workout this morning was shitty. I was faster en route during my 500s last week on the same trail around the FB campus. Even with a little bump in the trail, averaging :72s felt pretty rough. I'm assuming (hoping) this is just training finally catching up to me, or just a tired body after a lot of air and road travel last weekend. I made it out after work but didn't feel a ton better.
September 4
AM: 5 miles easy
I got in late last night and was running on little sleep today, so a five-mile shuffle in the morning is about all I could muster.
I got in late last night and was running on little sleep today, so a five-mile shuffle in the morning is about all I could muster.
9.03.2012
September 3
AM: 13 miles easy
I drove up with Valerie to the Park-N-Ride from her parent's house after driving from New Jersey to Maryland last night. I ran down to Solomon's Island and back, slogging through a two-minute downpour early on that made for a muggy remainder of the run.
I drove up with Valerie to the Park-N-Ride from her parent's house after driving from New Jersey to Maryland last night. I ran down to Solomon's Island and back, slogging through a two-minute downpour early on that made for a muggy remainder of the run.
September 2
AM: 9 miles progression run, treadmill
Valerie and I got up mid-morning in New Jersey, shaking off the previous night's dancing and wedding celebration. I jogged the first 5 miles easy at just under 7:00 pace before cranking the machine up to 5:30, 5:27, 5:24, and finally 5:21 pace. It felt great to run hard after a bunch of travel this weekend, though I was sweating like a harlot in church by the end thanks to the still indoor air.
Valerie and I got up mid-morning in New Jersey, shaking off the previous night's dancing and wedding celebration. I jogged the first 5 miles easy at just under 7:00 pace before cranking the machine up to 5:30, 5:27, 5:24, and finally 5:21 pace. It felt great to run hard after a bunch of travel this weekend, though I was sweating like a harlot in church by the end thanks to the still indoor air.
September 1
AM: 6 miles easy
I snuck in a run at the hotel while in New Jersey between our friend Pat's wedding ceremony and reception.
I snuck in a run at the hotel while in New Jersey between our friend Pat's wedding ceremony and reception.
August 31
PM: 6 miles easy, treadmill
I woke up early and jogged an easy run on the treadmill before flying back to the east coast.
I woke up early and jogged an easy run on the treadmill before flying back to the east coast.
August 30
AM: 16 miles easy
PM: weights, core
Because of travel this weekend back east for my friend Pat's wedding, I rose early and knocked out my long run from campus. I made it around Bayshore Park and then added a loop in the wetlands. I made it to the gym after work as well.
PM: weights, core
Because of travel this weekend back east for my friend Pat's wedding, I rose early and knocked out my long run from campus. I made it around Bayshore Park and then added a loop in the wetlands. I made it to the gym after work as well.
August 29
AM: 10 x 500m with 1:30 jog recovery - 11 miles
The bike trail that snakes its way around the perimeter of the Facebook campus has kind of a peculiar set of markings: six hash marks set 100m apart, totaling 500m. I lost the splits for this, but I was shooting for goal 5k pace and averaged around 1:30, which is fine given that there is a slight rise in the middle of the rep.
I am taking this as a sign from above, at least for the short term, that I need to be working on my speed. Given how accessible this for me in the mornings, whereas any tracks are kind of out of the way, I anticipate a lot of weekday morning 300-500m repeats in my future, at least this season. I
I am taking this as a sign from above, at least for the short term, that I need to be working on my speed. Given how accessible this for me in the mornings, whereas any tracks are kind of out of the way, I anticipate a lot of weekday morning 300-500m repeats in my future, at least this season. I
August 27
AM: 11 miles moderate
I got in 11 miles on the treadmill while waiting on the movers. I've been living out of a suitcase and on an air mattress for a month, so that's quite enough.
I got in 11 miles on the treadmill while waiting on the movers. I've been living out of a suitcase and on an air mattress for a month, so that's quite enough.
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