AM: 10 miles easy
PM: weights, core
After I easy run in the morning from campus, I got in a good session in the gym after work.
10.24.2012
October 22
AM: 9 miles with 4 miles tempo, treadmill
The trails around work were wet and muddy, so I opted for a treadmill run. I felt good enough that I throw in a short tempo run, starting at 5:27 pace and working down to 5:00 pace in the last half mile.
The trails around work were wet and muddy, so I opted for a treadmill run. I felt good enough that I throw in a short tempo run, starting at 5:27 pace and working down to 5:00 pace in the last half mile.
October 21 (90 miles/week)
PM: 9 miles easy
I ran in Bidwell Park in Chico after a hike in the morning.
I ran in Bidwell Park in Chico after a hike in the morning.
October 20
AM: 9 miles easy
Easy run in the morning on the Foster City trails before I drove to Chico to visit my sister.
Easy run in the morning on the Foster City trails before I drove to Chico to visit my sister.
10.20.2012
October 19
PM: 20 miles easy
My 10 miles after work turned into 20 miles. I "slept in" an extra hour until 6:30 this morning and got to work early to get a jump on my day. After work, I went out for a new run from campus over the Dumberton Bridge and found this quiet network of trails along a system of dikes in the East Bay. I turned around at 7 miles when I got to Coyote Hills, and then I added on some of my usual morning routes when I got back to get in 20. I battled the wind in some stretches on the water and wasn't that fast, but generally I felt pretty good.
My 10 miles after work turned into 20 miles. I "slept in" an extra hour until 6:30 this morning and got to work early to get a jump on my day. After work, I went out for a new run from campus over the Dumberton Bridge and found this quiet network of trails along a system of dikes in the East Bay. I turned around at 7 miles when I got to Coyote Hills, and then I added on some of my usual morning routes when I got back to get in 20. I battled the wind in some stretches on the water and wasn't that fast, but generally I felt pretty good.
10.19.2012
October 18
AM: 5 miles easy
PM: 1600 (400 jog recovery), 1200 (300), 800 (200), 400 (400), 1600 - 9 miles
After a morning shake-out jog from campus, I met Kevin and Carlos after work in Los Altos for a track workout. The goal was to hit 5:00 on the first and last mile, and cut down the pace on the shorter reps. This wasn't anything to go crazy over, but it was certainly my first meaningful track workout in months, so I'm calling that progress.
Splits: 4:53, 3:40, 2:22, :69, 4:59
PM: 1600 (400 jog recovery), 1200 (300), 800 (200), 400 (400), 1600 - 9 miles
After a morning shake-out jog from campus, I met Kevin and Carlos after work in Los Altos for a track workout. The goal was to hit 5:00 on the first and last mile, and cut down the pace on the shorter reps. This wasn't anything to go crazy over, but it was certainly my first meaningful track workout in months, so I'm calling that progress.
Splits: 4:53, 3:40, 2:22, :69, 4:59
October 17
AM: 10 miles easy
PM: 5 miles easy
These were just a pair of recovery runs, both from campus before and after work.
PM: 5 miles easy
These were just a pair of recovery runs, both from campus before and after work.
October 16
AM: 8 miles easy
PM: weights, core
I was really dragging ass on my morning run, so I kept it shorter and only ran once, though I did make it to the gym after flag football.
PM: weights, core
I was really dragging ass on my morning run, so I kept it shorter and only ran once, though I did make it to the gym after flag football.
10.16.2012
October 15
AM: 10 miles easy
PM: 5 miles easy
These were just a pair of recovery runs from campus. Nothing major to report except that my stride felt a little asymmetric and it was really windy.
PM: 5 miles easy
These were just a pair of recovery runs from campus. Nothing major to report except that my stride felt a little asymmetric and it was really windy.
October 14 (87 miles/week)
PM: 18 miles with 4 miles tempo
I took the morning very easy, sipping coffee, eating pancakes and watching the Falcons game before driving up to the Sawyer Camp trail. I ran the length of the trail, which is flat for the first three miles, one way, and then starts rolling along a series of reservoirs from San Mateo to Millbrae. I stopped about 80 minutes in, took a gel, and then tried to run 4 miles at 5:30 pace. Factoring in the terrain, I was pretty much there at 5:25, 5:31, 5:38, and 5:28, which felt like it was plenty enough. I used the rest of the run as a cool down back to the car, where I added on a few minutes up the road to get over 2 hours.
I took the morning very easy, sipping coffee, eating pancakes and watching the Falcons game before driving up to the Sawyer Camp trail. I ran the length of the trail, which is flat for the first three miles, one way, and then starts rolling along a series of reservoirs from San Mateo to Millbrae. I stopped about 80 minutes in, took a gel, and then tried to run 4 miles at 5:30 pace. Factoring in the terrain, I was pretty much there at 5:25, 5:31, 5:38, and 5:28, which felt like it was plenty enough. I used the rest of the run as a cool down back to the car, where I added on a few minutes up the road to get over 2 hours.
October 13
AM: 14 miles easy, strides
On a sunny and beautiful Saturday in the Bay Area, I got in a nice run on the Bay Trail that wrapped around Foster City before hooking around Seal Point Park and heading back home. I finished up with barefoot strides on the grass field next to home.
On a sunny and beautiful Saturday in the Bay Area, I got in a nice run on the Bay Trail that wrapped around Foster City before hooking around Seal Point Park and heading back home. I finished up with barefoot strides on the grass field next to home.
10.13.2012
October 12
AM: 9 miles easy
After an easy hour in the morning, I booked a much-needed massage in the evening after work. I wasn't surprised to find that my calves and piriformis were ridiculously tight. It made for a some painful but necessary moments.
After an easy hour in the morning, I booked a much-needed massage in the evening after work. I wasn't surprised to find that my calves and piriformis were ridiculously tight. It made for a some painful but necessary moments.
October 11
AM: 5 miles easy
PM: 15 x 400m @ 5k pace with 200m jog recovery - 11 miles
After a morning shake-out run, I met Kevin and Carlos in Los Altos for a track workout. We ran somewhat of a rust-buster effort, starting at :75 and cutting down to :67 by the end and getting progressively faster. It's been many months since I've seen anything that fast, so it felt good to get back at it. We shared the leads, and generally it felt pretty smooth.
PM: 15 x 400m @ 5k pace with 200m jog recovery - 11 miles
After a morning shake-out run, I met Kevin and Carlos in Los Altos for a track workout. We ran somewhat of a rust-buster effort, starting at :75 and cutting down to :67 by the end and getting progressively faster. It's been many months since I've seen anything that fast, so it felt good to get back at it. We shared the leads, and generally it felt pretty smooth.
October 10
AM: 10 miles easy
PM: 6 miles easy
My legs are gradually feeling better, but still not perfect. I managed two runs from campus today before and after work.
PM: 6 miles easy
My legs are gradually feeling better, but still not perfect. I managed two runs from campus today before and after work.
October 9
AM: 8 miles easy
My calves were a little better today, but not much. I got in an easy hour in the morning before work, but it was pretty slow. I got in some core work and stretching in the evening.
My calves were a little better today, but not much. I got in an easy hour in the morning before work, but it was pretty slow. I got in some core work and stretching in the evening.
October 8
AM: 6 miles easy
PM: weights, core
Both of my calves were so tender from yesterday that I could barely muster 8:00 pace this morning. Yesterday's race really rocked me. I could barely walk today.
PM: weights, core
Both of my calves were so tender from yesterday that I could barely muster 8:00 pace this morning. Yesterday's race really rocked me. I could barely walk today.
October 7 (94 miles/week)
AM: Rock & Roll Half Marathon - 1:12:43 - 18 miles
Well, this sucked. It genuinely feels like a missed opportunity given the fast course and solid field of competition. In short, I went out a little over my head for where my fitness is right now, covering 4 miles with a small pack in just under 21 minutes. I told myself, right or wrong, that I should stay with them because I'd be better off running with a pack than running by myself.
Shortly after the 4-mile mark, I fell off the pack storming at 1:08 pace and toiled into no man's land for the rest of the race, trying to close the gap but falling off into a steady 5:40-5:45 (marathon) pace that I just couldn't seem to shake out of. This happened despite several attempts at surging, picking up my stride, and other similar efforts to get my shit together. The rest of the race was really a constant and futile fight to stay focused and work my way back up. I was alone until the end, when I barely held off the women's winner.
Not to make a list of excuses too long, but there were just a number of issues today. For one, I made the rookie mistake of trying a new pair of flats. Unfortunately, the Lunarspiders I opted to race in tore up my feet pretty badly, leaving me with painful blood blisters on both feet that I could feel festering as the race wore on. After the race, my stomach was completely rocked. I spent a lot of the afternoon suffering in the bathroom, so clearly something was wrong there (my guess is poor hydration, but I can't be sure).
Beyond that, I can't point to anything that was really bad about the opportunity. The conditions were great; the competition was stiff with a bunch of guys under 1:10; and the weather was cool in the 50s. There's nothing more to do at this point than recover, put my head down, and keep working to get better.
Well, this sucked. It genuinely feels like a missed opportunity given the fast course and solid field of competition. In short, I went out a little over my head for where my fitness is right now, covering 4 miles with a small pack in just under 21 minutes. I told myself, right or wrong, that I should stay with them because I'd be better off running with a pack than running by myself.
Shortly after the 4-mile mark, I fell off the pack storming at 1:08 pace and toiled into no man's land for the rest of the race, trying to close the gap but falling off into a steady 5:40-5:45 (marathon) pace that I just couldn't seem to shake out of. This happened despite several attempts at surging, picking up my stride, and other similar efforts to get my shit together. The rest of the race was really a constant and futile fight to stay focused and work my way back up. I was alone until the end, when I barely held off the women's winner.
Not to make a list of excuses too long, but there were just a number of issues today. For one, I made the rookie mistake of trying a new pair of flats. Unfortunately, the Lunarspiders I opted to race in tore up my feet pretty badly, leaving me with painful blood blisters on both feet that I could feel festering as the race wore on. After the race, my stomach was completely rocked. I spent a lot of the afternoon suffering in the bathroom, so clearly something was wrong there (my guess is poor hydration, but I can't be sure).
Beyond that, I can't point to anything that was really bad about the opportunity. The conditions were great; the competition was stiff with a bunch of guys under 1:10; and the weather was cool in the 50s. There's nothing more to do at this point than recover, put my head down, and keep working to get better.
10.04.2012
October 4
AM: 10 miles easy
PM: weights, core
I was surprisingly tired this morning, so I kept it easy and flat from campus to Bayview Park.
PM: weights, core
I was surprisingly tired this morning, so I kept it easy and flat from campus to Bayview Park.
October 3
AM: 5 miles easy
PM: 6'/5'/4'/3'/2'/1' with 2:00 recovery jogs - 10 miles
With a race this Sunday at the Rock and Roll San Jose Half Marathon, I opted for a lighter solo workout this week, just running from work to Bayview Park to get it done. I felt good enough despite some G.I. issues toward the very end.
Speaking of which, I got a surprise call from the San Jose Mercury News to be interviewed about "second-tier" professional runners trying to make it in the sports. While it's more than generous to call myself "second-tier" next to the other guys mentioned above me in the article, I can see where I provided context for framing the struggle and sacrifices that some guys make to live the dream. Here's the link to the story:
http://www.mercurynews.com/olympics/ci_21698945/danville-native-ready-rock-n-roll-san-jose
PM: 6'/5'/4'/3'/2'/1' with 2:00 recovery jogs - 10 miles
With a race this Sunday at the Rock and Roll San Jose Half Marathon, I opted for a lighter solo workout this week, just running from work to Bayview Park to get it done. I felt good enough despite some G.I. issues toward the very end.
Speaking of which, I got a surprise call from the San Jose Mercury News to be interviewed about "second-tier" professional runners trying to make it in the sports. While it's more than generous to call myself "second-tier" next to the other guys mentioned above me in the article, I can see where I provided context for framing the struggle and sacrifices that some guys make to live the dream. Here's the link to the story:
http://www.mercurynews.com/olympics/ci_21698945/danville-native-ready-rock-n-roll-san-jose
October 2
AM: 10 miles easy
PM: 6 miles easy
I got in an easy run at Bayview Park in the morning, and I went to a newer, shorter trail near the Dumberton Bridge from campus at sunset after playing flag football.
PM: 6 miles easy
I got in an easy run at Bayview Park in the morning, and I went to a newer, shorter trail near the Dumberton Bridge from campus at sunset after playing flag football.
October 1
AM: 10 miles easy
PM: weights, core
I got in the standard run from work and made it to the gym afterward.
PM: weights, core
I got in the standard run from work and made it to the gym afterward.
September 30 (84 miles/week)
 |
| Above Donner Lake |
While my friends from Duke went rock climbing en route to driving home from Lake Tahoe, I used the time to get in a nice run around Donner Lake. I floated down the mountain highway and around the lake at 6:20-6:30 pace...at least until I had to go back up to where the above photo was taken near where we'd parked the cars. The last 1.5 miles were straight up the highway toward Donner Pass, leaving me thoroughly taxed by the end, especially at above 6,000 feet. I definitely felt the altitude, but like yesterday, today's run was pleasantly invigorating.
September 29
 |
| View of the north shore from the Tahoe Rim Trail |
I struck out from the rental house in Tahoe, having an idea of where I wanted to go, and I knew that I wanted to get in at least 13 miles. I headed down the main highway that circumnavigates the lake before turning up a highway that connected with the Tahoe Rim Trail. At 6000-7000 feet, I could start to feel the altitude during a 2.5-mile climb to the trail.
Once I got there, I ran up 1.5 miles to an overlook of the lake. After drinking in the views for a few minutes, I turned back and headed down the highway before turning down a fire road. This was by far the quietest part of the run. Several miles went by where I didn't see another soul, but I knew that the trail was taking me gradually back down the hillside toward home. I finished the run with some uneventful shoulder-hugging on the roads to make it 17 miles.
With all of the climbing, altitude, and trails, I barely managed 8:00 pace for the race, but this was a really solid effort that left me totally wiped out by the end. This was probably for the best given that the views weren't the only thing I drank this weekend. I felt the need for a long, tough run, and I certainly got one.
10.01.2012
September 28
AM: 9 miles easy
I got in an easy hour in the morning from work before driving to Lake Tahoe in the afternoon with some friends from grad school for the weekend.
I got in an easy hour in the morning from work before driving to Lake Tahoe in the afternoon with some friends from grad school for the weekend.
September 27
AM: 6 miles easy
PM: 7 x ~500m hill repeats - 10 miles
After a morning shake-out run, I met Carlos at Shoreline for a set of hill repeats on the same hill near Google that we ran with Kevin a few weeks ago. We both conceded that we weren't feeling our best, but we still averaged close to what we did last time (~1:46) with one more rep. Unlike last time, we didn't see any rattlesnakes.
PM: 7 x ~500m hill repeats - 10 miles
After a morning shake-out run, I met Carlos at Shoreline for a set of hill repeats on the same hill near Google that we ran with Kevin a few weeks ago. We both conceded that we weren't feeling our best, but we still averaged close to what we did last time (~1:46) with one more rep. Unlike last time, we didn't see any rattlesnakes.
September 26
AM: 9 miles easy
I had an early meeting this morning and had to knock out my run quickly from work.
I had an early meeting this morning and had to knock out my run quickly from work.
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