12 miles 94:42 (7:53)
Went up into the hills near Moon Mountain on a modified route of Luke and I's "relentless hills". I took a few alternate single tracks and meadows with nearly constant climbing for the first 35 min to get to turnaround point high on the ridge. It was incredibly wet and muddy, I even fell once coming down in some extremely overgrown grass and mud. No pain, just lots of mud. Even though there wasn't a soul around, I smiled to myself and kept going. I took some downhill paths to where I thought was the right direction back into town, but ended up getting lost on the winding dirt paths in the trees and ended up having to climb back up to higher ground. I was at about 1 hr already and needed to start making progress back home. I eventually got to a point where I knew and then followed a well-manicured gravel/dirt trail over to the back of Hendricks Park. It started to rain more heavily and I kept going up some rollers eventually back to Birch Ln. and lots of downhill back home. I didn't necessarily intend to go on a such a long, hilly run but with the fresh legs from yesterday's day off, I figured why the hell not. Hard to estimate how much vertical during the run, but I would say maybe 1000'? Certainly took advantage of the rare day off school/work!
Monthly total: 189.9 mi in May, up from 162 mi in April which at that time was the highest ever. 556 miles on the year.
Monday, May 31, 2010
Steve - 10
90:31 (9:03)
Got this week off to a smashing start with a 10k PR yesterday and then an easy 10-miler today. Ran with a friend out at Manhattan Beach trail. Started out barely moving and then gradually progressed up to 7:34 for the last mile. I hit 142.26 miles in May, up from 84 in April. It's a pretty big leap, but last year I was averaging in the 140s for 5-6 months. Last April I did 102 miles and 152 miles in May. One thing I noticed is that my average pace has increased from last year from 8:50-9:15 miles to 8:30 to 8:45 miles. This month I am thinking I will do a cycle of 35-38-40-35 or something like that. Later I'm going to really crunch some numbers in Excel with pivot tables and graphs. I like analyzing this kind of stuff.
Mile splits:
10:52, 9:14, 9:08, 18:21, 8:55, 8:52, 8:41, 8:54, 7:34
Got this week off to a smashing start with a 10k PR yesterday and then an easy 10-miler today. Ran with a friend out at Manhattan Beach trail. Started out barely moving and then gradually progressed up to 7:34 for the last mile. I hit 142.26 miles in May, up from 84 in April. It's a pretty big leap, but last year I was averaging in the 140s for 5-6 months. Last April I did 102 miles and 152 miles in May. One thing I noticed is that my average pace has increased from last year from 8:50-9:15 miles to 8:30 to 8:45 miles. This month I am thinking I will do a cycle of 35-38-40-35 or something like that. Later I'm going to really crunch some numbers in Excel with pivot tables and graphs. I like analyzing this kind of stuff.
Mile splits:
10:52, 9:14, 9:08, 18:21, 8:55, 8:52, 8:41, 8:54, 7:34
Sunday, May 30, 2010
Luke - 6.75
6.75mi, 50:06 (7:25)
1.6-mile loop in 11:38, .75mi barefoot on the grass. The part on the bottom of my foot that felt like it was getting poked during the race was sorta hurting during the barefoot, so I cut it short. I think it's slightly bruised. Other than that felt okay. Now back to work!
Steve - 10.1
7:30 am start for the 10k. Pretty early, but got there in plenty of time. By race time it was getting pretty hot. Probably around 80 degrees once the race was a few miles in. The course is a double loop course. We run a 5k out-and-back twice, which is kind of boring, but oh well. I was running in my Asics Sorties, the Japanese flats...
I got out to a quick start and stayed close to my friend who was wanting to run about 6:10 for the first mile. Hit the first marker at 6:11 and it felt pretty good. I knew it was probably too fast. I dialed it down a bit and tried to just get into a good rhythm. I hit the first turnaround at 10:00 exactly, so I was right on pace for 40:00. A few people passed me so I realized I was slowing down too much. My thoughts were further confirmed when I hit mile 2 in 6:45. I grabbed some water and threw it down my throat and picked it up a few notches. Started feeling pretty good and passed a few people. Hit the 3rd mile at 6:30 and then the turnaround in 20:00, right on pace again for 40:00. I started to feel a bit of a fatigue but maintained the pace as best as I could. The middle part of a race is always tough because you have to fight the urge to let down. I tried not to worry too much about how much distance I had left. The one good thing about this stupid double loop course is I saw my wife twice during the race. She was running the 10k also and she cheered for me whenever we crossed paths. It was nice to have the encouragement. It helped carry me in that rough stretch of 2 miles. I hit mile 4 in 6:42 and then crossed the final turnaround in 30:30. I fell 30 seconds off pace and needed a Lukian-like pace to have a shot at sub 40. Somehow I started to get a second wind and felt pretty good. I knew I was speeding up cuz I was passing a decent amount of people. I tried not to look at my watch so I wouldn't worry about time. I didn't even look at my watch when I crossed mile 6 (in 6:27). At that point some college age girl passed me and some fan cheered her on. As she passed me she said "Go Bears", which kind of annoyed me for some reason. I turned it up and left her like she was standing still. I caught up with some guy that I had in my sights for a while and we both sprinted the last 20 meters, finishing tied in 40:31, a new PR for me! I would have the last laugh with this fellow because my chip time was 1.3 seconds faster. Oh and that girl I passed had a chip time 20 seconds faster than me...
1.65 mi in 16:41
10k in 40:31 (6:11, 6:45, 6:30, 6:42, 6:41, 6:27, 1:15)
2.25 mi in 22 min
I got out to a quick start and stayed close to my friend who was wanting to run about 6:10 for the first mile. Hit the first marker at 6:11 and it felt pretty good. I knew it was probably too fast. I dialed it down a bit and tried to just get into a good rhythm. I hit the first turnaround at 10:00 exactly, so I was right on pace for 40:00. A few people passed me so I realized I was slowing down too much. My thoughts were further confirmed when I hit mile 2 in 6:45. I grabbed some water and threw it down my throat and picked it up a few notches. Started feeling pretty good and passed a few people. Hit the 3rd mile at 6:30 and then the turnaround in 20:00, right on pace again for 40:00. I started to feel a bit of a fatigue but maintained the pace as best as I could. The middle part of a race is always tough because you have to fight the urge to let down. I tried not to worry too much about how much distance I had left. The one good thing about this stupid double loop course is I saw my wife twice during the race. She was running the 10k also and she cheered for me whenever we crossed paths. It was nice to have the encouragement. It helped carry me in that rough stretch of 2 miles. I hit mile 4 in 6:42 and then crossed the final turnaround in 30:30. I fell 30 seconds off pace and needed a Lukian-like pace to have a shot at sub 40. Somehow I started to get a second wind and felt pretty good. I knew I was speeding up cuz I was passing a decent amount of people. I tried not to look at my watch so I wouldn't worry about time. I didn't even look at my watch when I crossed mile 6 (in 6:27). At that point some college age girl passed me and some fan cheered her on. As she passed me she said "Go Bears", which kind of annoyed me for some reason. I turned it up and left her like she was standing still. I caught up with some guy that I had in my sights for a while and we both sprinted the last 20 meters, finishing tied in 40:31, a new PR for me! I would have the last laugh with this fellow because my chip time was 1.3 seconds faster. Oh and that girl I passed had a chip time 20 seconds faster than me...
1.65 mi in 16:41
10k in 40:31 (6:11, 6:45, 6:30, 6:42, 6:41, 6:27, 1:15)
2.25 mi in 22 min
Saturday, May 29, 2010
Luke - 7.5
10k relay leg, 35:01, team 4th place.
This will be a short recap because I gotta get to work. Zack handed off to me in 6th place in the relay, and 11th including the 20k runners. Looking at the results now, I see I had the fastest 10k split of anyone, but one of the 10k-alone runners beat my time (someone I beat at my last 5k, oddly enough). I passed three relay runners and four 20k runners during my leg. The trails were fun but my worn-out shoes had a tough time handling all the rocks and one point on my right foot felt like it was getting poked every 50m. The trails only lasted about half the leg before it went on to streets, so once I was on the asphalt I didn't have that to worry about any more. I definitely pushed the whole thing hard, especially the downhills. I was really pounding my legs coming down some steep inclines on asphalt, but man I was flying.
The field was really good this year, including Jenn Shelton (who you may remember from Once A Runner) and a few other pro ultra guys.
Hopefully Zack will give a little recap of his leg of the race. I think he underestimated how hard it was going to be--his pace was slower than even his easiest training runs. If we do it next year I think I'll be running the hard leg.
Zack - 2.75
PM: 2.75 miles 25:10
Finished up the day with a late evening jog with my girlfriend Erin and Matilida (a black lab) on Pre's Trail to hit 50.75 miles on the week in 8 runs!! Tomorrow certainly is a day off.
Finished up the day with a late evening jog with my girlfriend Erin and Matilida (a black lab) on Pre's Trail to hit 50.75 miles on the week in 8 runs!! Tomorrow certainly is a day off.
Zack - 6.5
49:48 (8:01)
Ridgeline Ramble 20K relay with Luke. I ran the first 10km leg from Blanton Rd. to Fox Hollow, down the climb and then back up. I was optimisitic despite having been running high mileage through this race. I went out fairly hard up the initial hill and into the switchbacks. I was running with a few people and then settled into the same pace as ultrarunner Jenn Shelton, from Born to Run. She ended up passing after we chatted a little, around mile 3. I was flying although this quickly ended as I went past the Willamette Trailhead. I reached the Fox Hollow parking lot and knew I didn't have too much in the legs today. I struggled down and then back up on the Hollow (16th time up this 500' climb on the year) but gave it a strong effort with what I had. My heart rate was through the roof as I finished! Not my best day, however I didn't let the couple guys behind pass me and held them off before I handed off to Luke. The pace is laughable but this 10km route is no joke, maybe ~700-800 ft + of climbing in the route. Lots of fun with post-run burritos and chocolate milk.
Ridgeline Ramble 20K relay with Luke. I ran the first 10km leg from Blanton Rd. to Fox Hollow, down the climb and then back up. I was optimisitic despite having been running high mileage through this race. I went out fairly hard up the initial hill and into the switchbacks. I was running with a few people and then settled into the same pace as ultrarunner Jenn Shelton, from Born to Run. She ended up passing after we chatted a little, around mile 3. I was flying although this quickly ended as I went past the Willamette Trailhead. I reached the Fox Hollow parking lot and knew I didn't have too much in the legs today. I struggled down and then back up on the Hollow (16th time up this 500' climb on the year) but gave it a strong effort with what I had. My heart rate was through the roof as I finished! Not my best day, however I didn't let the couple guys behind pass me and held them off before I handed off to Luke. The pace is laughable but this 10km route is no joke, maybe ~700-800 ft + of climbing in the route. Lots of fun with post-run burritos and chocolate milk.
Steve - 7
58:21 (8:18)
Easy 7 at Manhattan Beach trail. Trail is marked every quarter mile, so I always take mile splits. Nice and smooth effort. Opened it up on the last mile but nothing crazy. It was really hot during this run at 12ish.
9:18, 8:35, 8:31, 8:28, 8:25, 8:09, 6:55
Easy 7 at Manhattan Beach trail. Trail is marked every quarter mile, so I always take mile splits. Nice and smooth effort. Opened it up on the last mile but nothing crazy. It was really hot during this run at 12ish.
9:18, 8:35, 8:31, 8:28, 8:25, 8:09, 6:55
Friday, May 28, 2010
Zack - 4.25
34:27 (8:06)
AM run(jog!) at about 7:30 on Amazon to try and leave a full day before the Ridgeline Ramble, 12 hours since last run. Pretty brutal, completely asleep but felt better towards the end. Thank you Luke for yelling and making me wake up. Loops in 8:28, 7:56, and 7:48. 11 days straight, 19 in last 20 days! Shooting for 50 miles this week..!
AM run(jog!) at about 7:30 on Amazon to try and leave a full day before the Ridgeline Ramble, 12 hours since last run. Pretty brutal, completely asleep but felt better towards the end. Thank you Luke for yelling and making me wake up. Loops in 8:28, 7:56, and 7:48. 11 days straight, 19 in last 20 days! Shooting for 50 miles this week..!
Luke - 4.25
4.25mi, 34:27 (8:06)
Mile loops of 8:28, 7:56, and 7:48.
This run was a bit of a struggle. Left about 12 hours after finishing the last run, Zack just getting out of bed, me having stayed up all night. Our legs were definitely asleep. But I get to go to bed now!
Thursday, May 27, 2010
Wednesday, May 26, 2010
Zack - 10.4
85:38 (8:14)
So much rain for the Fox Hollow ascent. Rain, cold, and heavily flooded trails. Rexius was in crazy condition. Had an 8:35 split with actually a decent effort. Up the Hollow in 9:30, fairly slow but okay. Heavy legs on 9 days straight, but kept it together the last 30 min to finish strong towards the end for such a long run.
So much rain for the Fox Hollow ascent. Rain, cold, and heavily flooded trails. Rexius was in crazy condition. Had an 8:35 split with actually a decent effort. Up the Hollow in 9:30, fairly slow but okay. Heavy legs on 9 days straight, but kept it together the last 30 min to finish strong towards the end for such a long run.
Steve - 7.08
Track workout with the Flyers as usual. I did a 3 mile tempo in my Nike Frees which are still holding together nicely after 289.84 miles. The group was doing a ladder (4, 8, 12, 12, 8, 4) and I decided to run a few 400s with them at the end. Tempo went pretty well and I was feeling fresh. Waited a few mins and did the 400 on my own conservatively in 82. A few minutes later the fastest group was ready to do their final 400 and I jumped in with them and threw down a 72 that was hard but not too hard. Sub 40 10k coming up on Sunday. Here is the course. It's a double loop course, meaning we're running the same 1.5 stretch of road 4 times.
1.6mi wup in 13:31
3mi tempo in 19:58 (6:49, 6:40, 6:29)
2x400 (82, 72)
400rec
1.73mi barefoot cd in15:33
1.6mi wup in 13:31
3mi tempo in 19:58 (6:49, 6:40, 6:29)
2x400 (82, 72)
400rec
1.73mi barefoot cd in15:33
Luke - 10.35
10.35mi, 83:40 (8:05)
Wednesday Fox Hollow with Zack, with the extra 1.6-mile loop at the top. It was absolutely pouring rain so the entire run was one giant puddle. It's so fun to run in such stupid elements. I was feeling feisty so I decided to attack the hill, and ended up running 7:28 up it. The trail was actually probably in better condition than the bark path, which was just eating up our feet--step in the wrong place and you end up six inches underground. We were doing about 9-minute pace on that stuff even though we were running pretty well. All in all, pretty good practice for the Ridgeline Ramble, which we are running on Saturday. I'm hoping we win it.
Chris - 4.2
32:57 - 7:50
Ran with Mike during lunch @ work. If I hadn't run with him, there's no way I would've been able to do this pace. I'm in horrible shape, and my knee hurt so bad at the end that I had to walk for a little bit. Was still nice to get out and run again though. My back seems to be bothering me less and less.
I leave for Boston/Hartford in 2 days!!!
Tuesday, May 25, 2010
Zack - 5.25
39:46 (7:34)
EZ Amazon miles in typical Eugene weather. 52F, rain, but everything bright green and lush. Splits: (7:38, 7:40, 7:41, 7:41).
EZ Amazon miles in typical Eugene weather. 52F, rain, but everything bright green and lush. Splits: (7:38, 7:40, 7:41, 7:41).
Monday, May 24, 2010
Zack - 6.9
49:31 (7:10)
Pre's Trail, 2x 'round the 1.4 mile loop (10:24, 10:16). 7 straight days, hoping to feel more fresh tomorrow.
Hey Some Runners, I am going to stop being lazy and start posting again to contribute some miles to the cause. I have been hitting my biggest weeks ever the past month or so. I have found that consistency is paying off as well as some barefoot once in a while. Also, switching to a much lighter low-heeled shoe for all of my miles has me feeling strong and relatively pain free. I think I have ~300 miles in the Brooks ST4-Racer.
Mileage for the past 6 weeks: 34, 40, 27 (prior to the Eugene 1/2), 42, 43 (biggest ever), 41.
Race update: Eugene Half-Marathon: 1:26:18 (6:35/mi, 1 min 42 sec PR).
Steve I see you are getting some nice mileage in, you will hit that <40 10km soon enough!
Cheers
Pre's Trail, 2x 'round the 1.4 mile loop (10:24, 10:16). 7 straight days, hoping to feel more fresh tomorrow.
Hey Some Runners, I am going to stop being lazy and start posting again to contribute some miles to the cause. I have been hitting my biggest weeks ever the past month or so. I have found that consistency is paying off as well as some barefoot once in a while. Also, switching to a much lighter low-heeled shoe for all of my miles has me feeling strong and relatively pain free. I think I have ~300 miles in the Brooks ST4-Racer.
Mileage for the past 6 weeks: 34, 40, 27 (prior to the Eugene 1/2), 42, 43 (biggest ever), 41.
Race update: Eugene Half-Marathon: 1:26:18 (6:35/mi, 1 min 42 sec PR).
Steve I see you are getting some nice mileage in, you will hit that <40 10km soon enough!
Cheers
Steve - 6.75
59:22 (8:48)
Ran around Griffith Park with a few running buds. Not too many hills today, mostly flat on mostly trail.
Ran around Griffith Park with a few running buds. Not too many hills today, mostly flat on mostly trail.
Sunday, May 23, 2010
Zack - 7.5
58:02 (7:44)
Evening loop of Rexius and one extra loop of Amazon. 7:54 first mile, 5:58 0.75 mi, 7:31, 5:45 0.75 mi. Amazon loop in 7:43. Very tired, sluggish run.
Evening loop of Rexius and one extra loop of Amazon. 7:54 first mile, 5:58 0.75 mi, 7:31, 5:45 0.75 mi. Amazon loop in 7:43. Very tired, sluggish run.
Steve - 7
63 (9:00)
Ran on a paved trail along the ocean. It was so windy that it I was barely moving forward at all. I finally decided to turn around after about 10 minutes of running in place and headed the other direction and found a paved trail that goes along a levee. My watch kept stopping for some reason. I was wearing the Nike Plus to measure the distance, but it wasn't working properly. It said I did 2.4 miles in 59 minutes. I can't imagine I did less than 7, so I will go with that.
Ran on a paved trail along the ocean. It was so windy that it I was barely moving forward at all. I finally decided to turn around after about 10 minutes of running in place and headed the other direction and found a paved trail that goes along a levee. My watch kept stopping for some reason. I was wearing the Nike Plus to measure the distance, but it wasn't working properly. It said I did 2.4 miles in 59 minutes. I can't imagine I did less than 7, so I will go with that.
Saturday, May 22, 2010
Steve - 6.06
51:33 (8:30)
3 hill loops in 7:47, 7:27, 6:40. Getting a lot of pain right below my knee. Guess I'll keep running through it.
3 hill loops in 7:47, 7:27, 6:40. Getting a lot of pain right below my knee. Guess I'll keep running through it.
Friday, May 21, 2010
Thursday, May 20, 2010
Luke - 5.25
5.25mi, 40:47 (7:46)
Mile loops of 7:58, 7:52, 7:46, and 7:21.
Started the taxi job on Saturday, and the hours are 7pm-7am, so I'm getting used to the wacky sleep schedule. This week will be a lot less mileage, but as I get into a routine I should be able to do a lot more.
Steve - 6
52:07 (8:41)
Squeezed this run in on Thursday night at Manhattan Beach trail so I'll be able to go over 30 miles for the week. Felt OK. Not doing much quality this week so I can adjust to the higher mileage. Mile splits below.
9:46, 8:42, 8:43, 8:49, 8:28, 7:38
Squeezed this run in on Thursday night at Manhattan Beach trail so I'll be able to go over 30 miles for the week. Felt OK. Not doing much quality this week so I can adjust to the higher mileage. Mile splits below.
9:46, 8:42, 8:43, 8:49, 8:28, 7:38
Wednesday, May 19, 2010
Steve - 7.64
Still a bit sore from the race Sunday, so I took it pretty easy on the track with the Flyers. Easy 4 mile tempo in 27:46. The group was doing 600 repeats so I joined for one near the end of the workout. Ran the first 200 in :43, then accelerated and closed the final 400 in 1:20. Felt pretty good. I'm doing another 10k on May 30, so hopefully I can finally break 40...
1.52mi wup in 15:05
4mi tempo in 27:46 (7:05, 6:58, 6:56, 6:47)
600m in 2:03
1.75mi cd in 18:06
1.52mi wup in 15:05
4mi tempo in 27:46 (7:05, 6:58, 6:56, 6:47)
600m in 2:03
1.75mi cd in 18:06
Chris - 3
23:48 - 7:56 pace
I'm both glad and not glad that I went on this run. It was pretty much perfect weather, little cloudy but warm enough to take off the long sleeve shirt after I warmed up. Second run in my Mizunos. My back seemed to do okay, it loosened up and I was able to finish pretty strong. But now it's tightening up, so I'm going to ice it a couple times tonight, try to stay off it, and see how it feels tomorrow....
splits: 12:29 - 11:18
Monday, May 17, 2010
Steve - 5.5
51:18 (9:20)
Loop around Silver Lake Resevoir, which is about 1.5 miles from Griffith Park. Pretty easy run. Calves are incredibly sore and tight after Sunday's 10k race in flats that weigh less than air.
Loop around Silver Lake Resevoir, which is about 1.5 miles from Griffith Park. Pretty easy run. Calves are incredibly sore and tight after Sunday's 10k race in flats that weigh less than air.
Sunday, May 16, 2010
Chris - basketball game
50 minutes up and down a court
I decided to post because James and Alison were posting about walking and running 100m a couple months ago, so this should count =P. Plus I haven't posted in awhile because I tweaked my back playing 3 on 3 on the 7th, and then made it worse during our game last Sunday. I was facing away from the basket and the guy that was guarding me forearmed me in the left side of my back, so now I have this weird sore strain thing going on. Anyway, today we were ahead at halftime! Unfortunately hardly anyone showed up, so we had no substitutes. So in the second half they started playing zone and running down for easy layups because my teammates don't know how to play help defense (or shoot).
I had told my buddy from work that I thought I needed to score at least 20 for us to win, and I think I was about right...minus the tons of easy layups they got in the second half we could've beat them (I finished with 24). My dad came to watch and keep track of everyone's points, so that was cool. He was usually my coach growing up, so it's fun when he comes to see me play now that I'm older (and also see how gawd awful the refs can be, hah). My lack of running and basketball playing this week due to my back injury was very obvious though. I was completely gassed in the 2nd half. Here's to hoping it heals up quicker this week and is better by next Sunday!
Steve - 8.9
It was perfect weather for the Santa Monica Classic 10k. I was wearing my Asics Sortie Super Magic 2s for the first time in a race. I started out a bit too slow on the first mile and I knew I would have a lot to make up in the next 5.2 Sped up a bit on the second mile, but I got lulled to sleep on the gradual uphill 3rd mile. 4th mile was a tough uphill, but I fought through it. I tried to gain back what I could on the downhill 5th mile. I didn't get individual splits, but I kept a pretty good pace. I knew sub 40 was out of the question, but I just wanted to have a respectable finish. In mile 6, I repulled the muscle in my stomach that bothered me in the half marathon last year. I had to hold it with my right arm cuz the pain was so bad. I was able to pick it up a bit when I could see I was about a half mile out and crossed the line in 41:35. I'm not thrilled with the time, but it was a tough course, so I'll take it.
1.80 mi wup in 17:12
41:35 10k (6:38, 6:35, 6:49, 13:18, 6:59, 1:16(final .20)
.9 mi cd in 10:18
1.80 mi wup in 17:12
41:35 10k (6:38, 6:35, 6:49, 13:18, 6:59, 1:16(final .20)
.9 mi cd in 10:18
Saturday, May 15, 2010
James - 2
17:22
Hello!
I did this run towards the end of my two weeks off from college out of guilt that I didn't run more. And today, I am very sore all over.
Asylum seekers runs for charity that saved his life - from the National Coalition of Anti-Deportation Campaigns
This man from Ethiopia is doing the Greater Manchester Run tomorrow. It is the race I have done 3 times. He is doing it to raise money for the group that twice saved him from being deported by the UK government.
I did not run simply to post this article here, promise!
Hello!
I did this run towards the end of my two weeks off from college out of guilt that I didn't run more. And today, I am very sore all over.
Asylum seekers runs for charity that saved his life - from the National Coalition of Anti-Deportation Campaigns
This man from Ethiopia is doing the Greater Manchester Run tomorrow. It is the race I have done 3 times. He is doing it to raise money for the group that twice saved him from being deported by the UK government.
I did not run simply to post this article here, promise!
Steve - 5
50:00
Pretty bad run. I cut it short because I just wasn't feeling it today. Harbinger for Sunday's race.
Pretty bad run. I cut it short because I just wasn't feeling it today. Harbinger for Sunday's race.
Friday, May 14, 2010
Luke - 7.25
7.25mi, 53:53 (7:25)
2x5x400m, 200/800 rest: 73, 74, 71, 70, 69 / 72, 70, 70, 69, 68.
Very good workout for me.
Thursday, May 13, 2010
Luke - 10.4
10.4mi, 75:27 (7:15)
Did the first half of Relentless Hills, then cut over to Pre's Trail for a 1.4-mile loop in 9:31. Hottest day of the year so far.
Wednesday, May 12, 2010
Steve - 8.12
Track workout with the Flyaz. A fellow Flya suggested we run a 3200 and a 1600 and I thought it sounded like a good idea. My goal was to run around my goal 10k race pace(6:25). I wanted to start a bit slower than race pace on the first mile of the 3200 and then ratchet it up for the next mile. I went out a little slow, but rebounded nicely on the second mile. For the 1600 I wanted to hit 95 second 400s and I was right on pace each lap, closing in a 94. I feel like I am ready for a 39:59 effort. One more easy run on Saturday this week before the Santa Monica Classic 10k on Sunday. I did a long barefoot cooldown because I wanted to hit 8 miles for the day and it felt great.
2.1 mi wup in 19:39
3200 in 12:57 (6:34, 6:23)
1600 in 6:19
2x400 recovery
2.52 mi barefoot cd in 24:11
2.1 mi wup in 19:39
3200 in 12:57 (6:34, 6:23)
1600 in 6:19
2x400 recovery
2.52 mi barefoot cd in 24:11
Luke - 10.35
10.35mi, 77:42 (7:30)
Fox Hollow with Zack. He was feeling good enough at the top for us to add in an extra 1.6-mile loop with a few hills. 8:11 up, 7:07 down, 6:25 pace on the bark on the way back. Good run.
Tuesday, May 11, 2010
Luke - 10.5
10.5mi, 78:38 (7:29)
A modified version of Fox Hollow...a few good hills. Was sick yesterday, but thankfully it only lasted the one day. Probably helps that I slept like 3/4 of the day.
Monday, May 10, 2010
Steve - 6.75
62:21 (9:14)
Easy run throuIgh Griffith Park hills. We were going pretty slow up the hills, but naturally were moving pretty quickly coming down. Conservative estimate of distance.
Easy run throuIgh Griffith Park hills. We were going pretty slow up the hills, but naturally were moving pretty quickly coming down. Conservative estimate of distance.
Sunday, May 9, 2010
Luke - 5.25
5.25mi, 39:34 (7:32)
Mile loops of 7:43, 7:36, 7:32, and 7:08.
Wasn't really planning on doing a second run today, but I was bored for a second and decided to go get a few more miles. I'm thinking 75 this week.
Steve - 8
66:46 (8:21)
This was one of the best runs I have had this year. I ran on the wood chips trail in Manhattan Beach and it was Fantastic. I focused on short, quick strides and gradually increased my stride length without really thinking about it. Usually when I run consecutive days, one or both of my legs ache during my run. But today, I didn't get that usual pain. I think it's cuz I was really relaxed and smooth. Just trying to run like the Raramuri.
Anyway, if I do an out-and-back, it's 7.5 miles, as you may now. So I decided to tack on an extra .25 mile loop in the middle, so I could make it an even 8. I also decided to run hard in the last mile. After a decent progression, I totally crushed the last mile to the tune of 6 minutes and 41 segundos! In case you are wondering, I live really close to the city El Segundo. Pun anyone! Oh I guess that's not really a pun, but whatever. I couldn't think of anything better.
Splits:
8:57, 8:41, 8:46, 8:36, 8:32, 8:16, 8:17, 6:41
This was one of the best runs I have had this year. I ran on the wood chips trail in Manhattan Beach and it was Fantastic. I focused on short, quick strides and gradually increased my stride length without really thinking about it. Usually when I run consecutive days, one or both of my legs ache during my run. But today, I didn't get that usual pain. I think it's cuz I was really relaxed and smooth. Just trying to run like the Raramuri.
Anyway, if I do an out-and-back, it's 7.5 miles, as you may now. So I decided to tack on an extra .25 mile loop in the middle, so I could make it an even 8. I also decided to run hard in the last mile. After a decent progression, I totally crushed the last mile to the tune of 6 minutes and 41 segundos! In case you are wondering, I live really close to the city El Segundo. Pun anyone! Oh I guess that's not really a pun, but whatever. I couldn't think of anything better.
Splits:
8:57, 8:41, 8:46, 8:36, 8:32, 8:16, 8:17, 6:41
Luke - 9.5
9.5mi, 68:18 (7:11)
One of the Canadians who stayed with me last year was in town for a meet again, so he and his friend (their combined 800m PRs are 3:34) joined me for a run. They wanted to go ten or eleven miles, and I suggested a run with crazy hills, and they said, "Sure, why not!" So I took them on the Relentless Hill run. The faster of the two turned around about a mile and a half in, saying he was too hungover to do such crazy hills. The other continued with me, but decided against doing a second hill loop which would have made it 10.5 miles instead of 7.75. He had to walk up The Wall, but other than that we pushed it pretty well. When we got back we decided to tack on a little extra on flat ground, so we did a mile on Amazon in 6:28.
Saturday, May 8, 2010
Luke - 7.75
7.75mi, 59:59 (7:44)
Single loop of Relentless Hills, with Zack. Good solid effort. Super nice out.
Steve - 7.09
60 (8:28)
My usual Saturday run. Did 4 hill loops this time(7:14, 6:49, 5:59, 8:29). Made it under 6 on a hill loop for the first time. 5:59 is 7:18 pace, which is pretty solid I think. Finished up with my usual strides and backward strides.
My usual Saturday run. Did 4 hill loops this time(7:14, 6:49, 5:59, 8:29). Made it under 6 on a hill loop for the first time. 5:59 is 7:18 pace, which is pretty solid I think. Finished up with my usual strides and backward strides.
Friday, May 7, 2010
Luke - 10.5
10.5mi, 80:13 (7:38)
Double-looped Relentless Hill run (the run I did Tuesday of last week and meant to do Tuesday of this week). Quite warm today. Some parts were fast, other parts were slow.
Thursday, May 6, 2010
Chris - 3
22:04 - 7:21 pace
First run in my new Mizuno shoes! http://www.holabirdsports.com/products/Mizuno-Wave-Inspire-5-Men-043785.jpg They felt pretty good. Definitely more cushioning and support than my old Nike Haywards. So I'm going to keep the new ones at work, and use my Haywards when I run at home. Basketball has definitely been keeping me in decent shape, this was a pretty solid run. Kept enough to hustle at the end, and didn't feel like I was going to keel over afterwards. Basketball tomorrow after work then a game Sunday! My team is awwwwful. I'm fairly certain we won't win any games. So I'm not being very competitive about it - just going out and having fun playing in an organized league with a clock and scoreboard and stuff. I definitely need to rebound from my poor performance last game though, I think I only had like 9 points. Eek. My team has literally no chance unless I'm scoring between 20-30 I would say. Go Beaverton Bullets!
Wednesday, May 5, 2010
Steve - 6.5
Flyers Track workout. My maiden voyage in my new Japanese Running Shoes, which are Asics Sortie SuperMagic 2. They are really light, probably about 4 oz. I felt really fast in them, which is always good. I also felt like my stride was more natural and that I wasn't overpronating at all when my foot landed. All in all, I pretty much love them. If you are interested in getting some Japanese running flats, there is a website I know of that is currently under construction where you will be able to order them. There are many different kinds of Japanese flats and running shoes available only in Japan.
Anyway, the workout I did was 3 1600s with 400 recovery in between. Luke recommended I do them around 6:10 pace or so. The group was doing "Voimas", which are 2400 meters alternating marathon pace and 5k race pace. I decided to start my 1600s when the group came through on their second lap so I could have rabbits in front of me. I made the mistake of running a bit too close to them and my first lap was 88, which is 4 seconds or so faster than I was shooting for. I was back on pace for the next three laps and ran a 5:59 high split for the 1600. For the second 1600 I made the exact opposite mistake. I ran a 96 and then sped it up a bit for the next few laps to hit 6:15. Third rep I was right on pace for the first 400 and it was a bit of a struggle to maintain the pace. I really had to focus to avoid slowing down. I ended up with 6:13 and it was a pretty hard effort. It wasn't so hard that I was dying at the end, but I was tired. Pretty solid workout and I feel like I could run a 5k at least in 6:13 pace (19:19, 2 seconds off my PR). In any case, I will be running a 10k at the Santa Monica Classic on May 16th and shooting for a sub 40 10k. In case you are wondering, McMillan's Running Calculator says a 39:59 10k effort is equivalent to a 19:15 5k...
1.5 wup in 14
3x1600 (6:00, 6:15, 6:13)
2x400 rec
1.5 barefoot cd in 16:00
Anyway, the workout I did was 3 1600s with 400 recovery in between. Luke recommended I do them around 6:10 pace or so. The group was doing "Voimas", which are 2400 meters alternating marathon pace and 5k race pace. I decided to start my 1600s when the group came through on their second lap so I could have rabbits in front of me. I made the mistake of running a bit too close to them and my first lap was 88, which is 4 seconds or so faster than I was shooting for. I was back on pace for the next three laps and ran a 5:59 high split for the 1600. For the second 1600 I made the exact opposite mistake. I ran a 96 and then sped it up a bit for the next few laps to hit 6:15. Third rep I was right on pace for the first 400 and it was a bit of a struggle to maintain the pace. I really had to focus to avoid slowing down. I ended up with 6:13 and it was a pretty hard effort. It wasn't so hard that I was dying at the end, but I was tired. Pretty solid workout and I feel like I could run a 5k at least in 6:13 pace (19:19, 2 seconds off my PR). In any case, I will be running a 10k at the Santa Monica Classic on May 16th and shooting for a sub 40 10k. In case you are wondering, McMillan's Running Calculator says a 39:59 10k effort is equivalent to a 19:15 5k...
1.5 wup in 14
3x1600 (6:00, 6:15, 6:13)
2x400 rec
1.5 barefoot cd in 16:00
Luke - 8.8
8.8mi, 71:09 (8:05)
Same run as yesterday, but at a normal pace. 9:59 up, 7:07 down. Zack and I were both absolutely dying the last mile or two.
Tuesday, May 4, 2010
Luke - 8.75
8.75mi, 56:02 (6:24)
I was planning on doing the run I did last Tuesday, but without thinking I went the wrong way the first two blocks so I decided to just go with it. At about 7 minutes in I decided to do the Fox Hollow run that Zack and I do every Wednesday, and try to break an hour, which has been a goal of mine for a little while. My first mile and a half was only 7:15 pace, but I picked it up to about 6:20 pace after that. Went up the hill in 7:42 (best ever is 7:24), and down in 5:48. On the bark on the way back I kept up 5:55 pace, and managed 8:41 for the last 1.5 miles (5:47 pace). This run is now, officially, my bitch.
Monday, May 3, 2010
Steve - 4.6
46:04
Real easy run at Griffith Park. My legs were hurting a lot so I took it easy. Avoided hills for the most part. Really slow pace. Pretty much just a shakeout, junk mileage run.
Real easy run at Griffith Park. My legs were hurting a lot so I took it easy. Avoided hills for the most part. Really slow pace. Pretty much just a shakeout, junk mileage run.
Luke - 6
6mi, 44:10 (7:21)
1.6-mile loop in 11:55. Stomach was hurting pretty bad the last half of the run.
Luke - 6.5
6.5mi, 46:29 (7:09)
Got up at 8:15am itching to run after yesterday's day off, so I went out and did the Rexius loop. First 1.5mi at 8:00 pace, next 3.5 accelerated from 7:30 to 6:15 pace, then did the last 1.5mi at just under 7:00 pace.
Sunday, May 2, 2010
Steve - 7.5
66:07 (8:49)
Manhattan Beach trail. Full out and back. My legs were aching a lot the last few miles. Didn't feel great on this run at all. I was planning to run 30 miles this week but I will probably just do 25 again to let my body adjust. I'm going to take a swim lesson on Friday and possibly start swimming once a week. I think I could get some good aerobic benefits from swimming as I continue to up my running mileage.
Manhattan Beach trail. Full out and back. My legs were aching a lot the last few miles. Didn't feel great on this run at all. I was planning to run 30 miles this week but I will probably just do 25 again to let my body adjust. I'm going to take a swim lesson on Friday and possibly start swimming once a week. I think I could get some good aerobic benefits from swimming as I continue to up my running mileage.
Weekly Mileage Totals, 4/25-5/1
Luke - 48.05 (7)
Steve - 25.57 (4)
Chris - 0 (0)
Zack - 0 (0)
Alison - 0 (0)
James - 0 (0)
Alex - 0 (0)
Saturday, May 1, 2010
Luke - 6.5
5k race!
This is the race I did last year, so my goals were to beat the pancake and to run faster than last year's time of 16:54. It wasn't all that eventful of a race, so I won't go into a long recap. Basically I was aiming for splits of 5:20, 5:10, and 5:20, since the first mile has a big hill in it and I tend to do better when I go out hard and hang on...my splits ended up being 5:17, 5:15, and 5:47 for the last 1.1 (which is 5:15 pace). So better than I'd planned, overall, and my time was 16:20, only one second off a PR that was set on a course without a hill. I think my time would be worth about 16:05 for a 5k on a track, so I'll be looking to break into the 15s next 5k I do. Exciting! I don't know when I'll be doing a 5k next though; I might do the Ridgeline Ramble (trail 20k race/10k+10k relay) at the end of the month, but other than that I'm just looking to, as always, get my mileage up, maybe peaking for a race in the fall.
Oh and I beat the pancake (by 1:26), so free pancakes for a year!
Steve - 6.67
Same run as last Saturday plus an extra small loop around the park. I bought some raw chia seeds the other day that I read about in Born to Run. Supposed to be like a super healthy energy gel. You mix 1/3 of a cup of the seeds with 2 cups of water. They absorb the water and the whole mixture turns into a gel after a few minutes. I tried a few spoonfuls, but didn't really notice that much of a difference. Maybe I didn't get as tired or dehydrated, but I'm not really sure. Also threw in some strides and backward strides at the end.
Splits for 3 hill out-and-backs were 7:06(8:40 pace), 6:48 (8:18), and 6:14(7:36)
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