20:04
The final day of our Youfit gym membership. While running I watched Manchester City v. Manchester United LIVE on ESPN. City were winning 1-0 for the duration of my run and I think that's how it ended. As I was finishing up even the team managers nearly got in a fight, and they're old guys! Fascinating!
Monday, April 30, 2012
Luke - 8
8mi, 62:53 (7:51)
1.6-mile loop in 12:56, 1.4-mile loop in 11:21. Body felt pretty rough, I suppose that's understandable after yesterday.
1.6-mile loop in 12:56, 1.4-mile loop in 11:21. Body felt pretty rough, I suppose that's understandable after yesterday.
Chris - 3
28:37 - 9:32 pace
Ran with Jeeni after work instead of going to play basketball. I think we're going to put our memberships at 24 on hold for the summer. I didn't do that last year and I regret throwing all that money down the drain. Came home to try and fix the bathroom sink. It's super clogged up...removing the u-trap didn't help either, so we're going to try baking soda & vinegar to eat through whatever is down there. Now it's time to clean up, eat some lasagna and watch Indiana Jones and the Last Crusade!
Ran with Jeeni after work instead of going to play basketball. I think we're going to put our memberships at 24 on hold for the summer. I didn't do that last year and I regret throwing all that money down the drain. Came home to try and fix the bathroom sink. It's super clogged up...removing the u-trap didn't help either, so we're going to try baking soda & vinegar to eat through whatever is down there. Now it's time to clean up, eat some lasagna and watch Indiana Jones and the Last Crusade!
Sunday, April 29, 2012
Steve - 9.22
72:04 (7:49)
Nike run group. Legs didn't feel great. Same route we usually do on Sundays with a tough set of stairs. Lately I have been thinking that I should try a good sports massage again. Or at least figure out some stretches or something that will help. My right calf is super tight and never seems to loosen up. I think it's related to the pain I get in my knee while running sometimes.
Luke - 14
Eugene Half Marathon, 77:25 (28th place)
I didn't really "gear up" for this race, and I got free entry and was planning on just having fun and seeing what I could do, but I did get a bit excited in spite of myself. I noticed as I was doing so and tried to calm myself down, but it's tough when the race itself is so big. Everyone at work asked if I was running, so there was a little more pressure knowing that everyone would be asking how I did. I was a bit restless the night before. Got up at 5:20 and had some tea, took a shower and shaved, and then walked one block and got on the shuttle from the high school parking lot to a couple blocks from the start line. Headed over to the room where the other elites were hanging out and chilled out for a couple minutes before starting my warmup. Just did a few laps around the turf field and had a bunch of caffeinated gels, then went to the bathroom. We headed over to the start line about ten minutes before the 7am start, and I did some strides with the other people at the front.
The plan was to go out at 5:40, then try to hit 5:30s the rest of the way. First mile was 5:38 and felt good, but when I tried to pick it up I didn't really have much more. Second mile was 5:37 and I thought maybe I'd be able to pick it up from there, but it just started getting harder. Third mile was another 5:38; I was sorta running with two guys in white who were doing the full marathon, and a guy in blue was just in front of us. The fourth mile was uphill for the first third, flat for the middle third, and downhill for the last third, and I managed a 5:44 on that. The fifth mile was 5:51 and felt like a sprint, and I knew it'd be tough going for the rest of the race. The guys in white went ahead and passed the guy in blue but I didn't make up any ground. Kept trying to reel him in but just didn't have that next gear. Miles 6 and 7 were 5:43 and 5:42. Saw Zack just before mile 8 and he later said I looked pretty ragged, and I certainly felt so. The eighth mile had a few hills (net uphill) and I hit 6:00; the ninth mile had a few hills (net downhill) and I hit 5:54. I was really feeling like death but all along the road were spectators, and cheers definitely help me out...just before the nine mile mark there was a big crowd but no one was really making any noise so I put my hands out and did that raising motion and yelled "C'mon, I need you!" and they all cheered and I sped up a bunch and felt great...for about ten seconds. A little after that the course went into a much more desolate neighborhood and I was pretty much all alone for almost a mile. Mile 10 was 6:19, just crawling. Right about at the ten mile mark the course goes onto the bike path, and a guy I know came up behind me and I was able to go with him for about five seconds before he broke away. The path goes under the railroad tracks and there's a very short tunnel that is split into two sides; I went into the right side as he went into the left side and he was about gone by the time I came out three seconds later. Just behind him was Josh Gordon, who was running with our friend Kevin who was doing the full marathon. I was able to go with them for a little longer, almost a mile. The half marathon course splits from the full marathon course at about mile 11, and I was only a couple seconds behind when he split off so I was able to give him a few words of encouragement. Josh sped up a bit and I was unable to go with him, but he and Kevin had pulled me along to a 6:05 11th mile. I was alone again for the twelfth mile, and there were about zero spectators since it was on the bike path and not along the marathon course. My concentration probably faded, since that 12th mile was 6:42 (yikes). Just before the mile marker a guy and the lead female came up behind me. That pedestrian 6:42 was pretty much a recovery mile, so I was able to go with them relatively easily. After maybe a quarter mile I started pulling away, and encouraged the lead female to go with me, but I had picked it up too much for her to do so. I ended up putting a good bit of distance on her and the guy, and my final 1.1-mile split was 6:26 (~5:50 pace).
Got my medal and talked with a few people in the finishing area before heading to the bathroom--my stomach had been hurting the last ~3 miles of the race. Talked to Zack a bit after that, and then headed back to the elite room where my stuff was, and put it on between bouts of leaning my head against the wall while thinking, "Ugggghhhhhh", and went to the bathroom again there. Headed back to the finishing area and got some Gatorade and water, and grabbed a thing of chocolate milk (and a promotional Got Chocolate Milk? towel) for later, then laid down on the turf in lots of pain, just feeling miserable. After probably fifteen minutes of that I was able to slowly walk home (less than a mile), passing all the half-marathon walkers that were about 8 miles in. Spent the rest of the day trying to relax, sitting on the toilet, and just generally feeling like crap. Not the greatest day in the world, but really it wasn't all that bad. Like fishermen always say, "Beats the hell outta spending the day at the office hur hur hur!"
I didn't really "gear up" for this race, and I got free entry and was planning on just having fun and seeing what I could do, but I did get a bit excited in spite of myself. I noticed as I was doing so and tried to calm myself down, but it's tough when the race itself is so big. Everyone at work asked if I was running, so there was a little more pressure knowing that everyone would be asking how I did. I was a bit restless the night before. Got up at 5:20 and had some tea, took a shower and shaved, and then walked one block and got on the shuttle from the high school parking lot to a couple blocks from the start line. Headed over to the room where the other elites were hanging out and chilled out for a couple minutes before starting my warmup. Just did a few laps around the turf field and had a bunch of caffeinated gels, then went to the bathroom. We headed over to the start line about ten minutes before the 7am start, and I did some strides with the other people at the front.
The plan was to go out at 5:40, then try to hit 5:30s the rest of the way. First mile was 5:38 and felt good, but when I tried to pick it up I didn't really have much more. Second mile was 5:37 and I thought maybe I'd be able to pick it up from there, but it just started getting harder. Third mile was another 5:38; I was sorta running with two guys in white who were doing the full marathon, and a guy in blue was just in front of us. The fourth mile was uphill for the first third, flat for the middle third, and downhill for the last third, and I managed a 5:44 on that. The fifth mile was 5:51 and felt like a sprint, and I knew it'd be tough going for the rest of the race. The guys in white went ahead and passed the guy in blue but I didn't make up any ground. Kept trying to reel him in but just didn't have that next gear. Miles 6 and 7 were 5:43 and 5:42. Saw Zack just before mile 8 and he later said I looked pretty ragged, and I certainly felt so. The eighth mile had a few hills (net uphill) and I hit 6:00; the ninth mile had a few hills (net downhill) and I hit 5:54. I was really feeling like death but all along the road were spectators, and cheers definitely help me out...just before the nine mile mark there was a big crowd but no one was really making any noise so I put my hands out and did that raising motion and yelled "C'mon, I need you!" and they all cheered and I sped up a bunch and felt great...for about ten seconds. A little after that the course went into a much more desolate neighborhood and I was pretty much all alone for almost a mile. Mile 10 was 6:19, just crawling. Right about at the ten mile mark the course goes onto the bike path, and a guy I know came up behind me and I was able to go with him for about five seconds before he broke away. The path goes under the railroad tracks and there's a very short tunnel that is split into two sides; I went into the right side as he went into the left side and he was about gone by the time I came out three seconds later. Just behind him was Josh Gordon, who was running with our friend Kevin who was doing the full marathon. I was able to go with them for a little longer, almost a mile. The half marathon course splits from the full marathon course at about mile 11, and I was only a couple seconds behind when he split off so I was able to give him a few words of encouragement. Josh sped up a bit and I was unable to go with him, but he and Kevin had pulled me along to a 6:05 11th mile. I was alone again for the twelfth mile, and there were about zero spectators since it was on the bike path and not along the marathon course. My concentration probably faded, since that 12th mile was 6:42 (yikes). Just before the mile marker a guy and the lead female came up behind me. That pedestrian 6:42 was pretty much a recovery mile, so I was able to go with them relatively easily. After maybe a quarter mile I started pulling away, and encouraged the lead female to go with me, but I had picked it up too much for her to do so. I ended up putting a good bit of distance on her and the guy, and my final 1.1-mile split was 6:26 (~5:50 pace).
Got my medal and talked with a few people in the finishing area before heading to the bathroom--my stomach had been hurting the last ~3 miles of the race. Talked to Zack a bit after that, and then headed back to the elite room where my stuff was, and put it on between bouts of leaning my head against the wall while thinking, "Ugggghhhhhh", and went to the bathroom again there. Headed back to the finishing area and got some Gatorade and water, and grabbed a thing of chocolate milk (and a promotional Got Chocolate Milk? towel) for later, then laid down on the turf in lots of pain, just feeling miserable. After probably fifteen minutes of that I was able to slowly walk home (less than a mile), passing all the half-marathon walkers that were about 8 miles in. Spent the rest of the day trying to relax, sitting on the toilet, and just generally feeling like crap. Not the greatest day in the world, but really it wasn't all that bad. Like fishermen always say, "Beats the hell outta spending the day at the office hur hur hur!"
Weekly Mileage Totals, 4/22-4/28
Luke - 46 (6)
Steve - 30.35 (4)
James - 2.3 (2)
Chris - 7.01 (2)
Jeeni - 3.01 (1)
88.67 miles in 15 runs by 5 runners.
Saturday, April 28, 2012
James - 1.3
15:20
First run around the complex in a while. Took it out of me, but I think I feel better for it now.
First run around the complex in a while. Took it out of me, but I think I feel better for it now.
Steve - 9.5
77:26 (8:06)
Went to Manhattan Beach and ran on the bark trail. First 4 miles was easy then I started a fartlek session. I alternated every 400m with ~1:41 and ~2:10. I did that for 4.75 miles, so that means I did 2.5 miles worth of fast ones. Towards the end the trail is a bit faster so my times on the fast portion got down to about 1:35.
Garmin link if interested:
http://connect.garmin.com/activity/172651653
Chris - 4
39:43 (9:55 pace)
Jeeni is running 8 miles today, so I ran the first four with her. Felt better today. More like a runner. She had to get after me a couple times to not speed up since she was running 4 more after I stopped. Nice day for a run too!
Jeeni is running 8 miles today, so I ran the first four with her. Felt better today. More like a runner. She had to get after me a couple times to not speed up since she was running 4 more after I stopped. Nice day for a run too!
Friday, April 27, 2012
Thursday, April 26, 2012
Luke - 6
6mi, 45:20 (7:33)
Warmed up two miles on the roads, then ran a 400, an 800, and a 1200 (with 400 rest after each) on the UO practice track shooting for goal half-marathon pace. On Sunday I'm hoping to run 5:40 for the first mile and then 5:30 for each mile after that, but I have no idea if I have that ability right now or not. Anyway my actual times for the short workout today were 79 for the 400 (~3 seconds fast), 2:46 for the 800 (a second slow), and 4:06 for the 1200 (a second fast). The pace sometimes felt like a struggle and sometimes felt pretty good, so I guess we'll see how it goes. Should be fun anyway.
Warmed up two miles on the roads, then ran a 400, an 800, and a 1200 (with 400 rest after each) on the UO practice track shooting for goal half-marathon pace. On Sunday I'm hoping to run 5:40 for the first mile and then 5:30 for each mile after that, but I have no idea if I have that ability right now or not. Anyway my actual times for the short workout today were 79 for the 400 (~3 seconds fast), 2:46 for the 800 (a second slow), and 4:06 for the 1200 (a second fast). The pace sometimes felt like a struggle and sometimes felt pretty good, so I guess we'll see how it goes. Should be fun anyway.
Chris & Jeeni - 3.01
29:53 (9:55)
Went on my first run in a good long while with this girl I met named Jeeni. My team is done playing in the Portland basketball league for this year, and Luke has me seriously considering running in the Portland Marathon this October, so I figured it was about time to get my butt out on the road and get some miles under my belt for this year. Boy oh boy am I in terrible running shape. After doing nothing but play basketball all winter, it felt really weird to just run without stopping. My hip flexors were a bit tight along with my hamstring, but I made it to the finish without falling or doing anything to embarrass myself.
Went on my first run in a good long while with this girl I met named Jeeni. My team is done playing in the Portland basketball league for this year, and Luke has me seriously considering running in the Portland Marathon this October, so I figured it was about time to get my butt out on the road and get some miles under my belt for this year. Boy oh boy am I in terrible running shape. After doing nothing but play basketball all winter, it felt really weird to just run without stopping. My hip flexors were a bit tight along with my hamstring, but I made it to the finish without falling or doing anything to embarrass myself.
Wednesday, April 25, 2012
Luke - 8
8mi, 59:34 (7:26)
1.6-mile loop in 12:03, and the 1.4-mile loop but I didn't get a split on that. When I started running I thought to myself, "I think this is going to be one of those runs where I can barely move the first 2-3 miles, then the rest of the run is great." And it was.
1.6-mile loop in 12:03, and the 1.4-mile loop but I didn't get a split on that. When I started running I thought to myself, "I think this is going to be one of those runs where I can barely move the first 2-3 miles, then the rest of the run is great." And it was.
Tuesday, April 24, 2012
Steve - 4.5
3 mile tempo run on the track. Ran 19:28, which is solid for me.
Splits were 6:34, 6:31, and 6:23.
Luke - 9
9mi, 70:51 (7:52)
Fox Hollow, but went up the alternate route, and then on the way down I took an extra detour up a hill and over a stream.
Fox Hollow, but went up the alternate route, and then on the way down I took an extra detour up a hill and over a stream.
Monday, April 23, 2012
Luke - 4.25
4.25mi, 34:03 (8:00)
Mile loops of 8:10, 7:56, and 8:01. Got to bed late last night so I was tired and didn't get out to run as soon as I should have...almost didn't go at all.
Mile loops of 8:10, 7:56, and 8:01. Got to bed late last night so I was tired and didn't get out to run as soon as I should have...almost didn't go at all.
James - 1
13:14
I just can't seem to shake recurring sickness and who knows if running helped or hindered but GODDAMN IT I HAD BEEN TRYING TO GO FOR AGES. School ends in a week and a half and I will have more time to rest, eat well, clean house well, all which will keep me healthy and able to run. I can't wait. Pretty much decided I need to go to a doctor about my ankle but that's another summer task.
I was at the gym here. We cancelled our gym membership so I want to go as many times as I can before the end of the month (then run outside just as it gets hot and until we can afford a better gym).
I promise to do a big read of everything I've missed soon (though I have been checking in here and there).
Bad writing. Still sick!
I just can't seem to shake recurring sickness and who knows if running helped or hindered but GODDAMN IT I HAD BEEN TRYING TO GO FOR AGES. School ends in a week and a half and I will have more time to rest, eat well, clean house well, all which will keep me healthy and able to run. I can't wait. Pretty much decided I need to go to a doctor about my ankle but that's another summer task.
I was at the gym here. We cancelled our gym membership so I want to go as many times as I can before the end of the month (then run outside just as it gets hot and until we can afford a better gym).
I promise to do a big read of everything I've missed soon (though I have been checking in here and there).
Bad writing. Still sick!
Sunday, April 22, 2012
Luke - 14.5
14.5mi, 1:54:56 (7:55)
Ran with Zack and Erin to the track, then with just Zack to Fox Hollow, then by myself the rest of the way. Pushed a bit up Fox Hollow (8:27) and at the top continued East on Ridgeline, pushing pretty well. Gave a lot of effort going up Mount Baldy and a fair bit coming down the other side of it, too. Took Spring Boulevard back down into town, and hopped on the Ribbon Trail and to the back side of Hendricks Park, then hopped the railroad tracks to cross the river and get on Pre's Trail and come home. My split for the last 2.8 miles was 7:32 pace, so I didn't die at the end or anything. Again: I'm feeling in shape lately. Love that.
When I got home I had a big bowl of ice cream and my body felt so much better afterward.
Ran with Zack and Erin to the track, then with just Zack to Fox Hollow, then by myself the rest of the way. Pushed a bit up Fox Hollow (8:27) and at the top continued East on Ridgeline, pushing pretty well. Gave a lot of effort going up Mount Baldy and a fair bit coming down the other side of it, too. Took Spring Boulevard back down into town, and hopped on the Ribbon Trail and to the back side of Hendricks Park, then hopped the railroad tracks to cross the river and get on Pre's Trail and come home. My split for the last 2.8 miles was 7:32 pace, so I didn't die at the end or anything. Again: I'm feeling in shape lately. Love that.
When I got home I had a big bowl of ice cream and my body felt so much better afterward.
Steve - 9.35
72:05 (7:43)
Ran with Nike. We did a daunting set of stairs about 2 miles in as is the usual custom on Sundays now. I managed to do two steps per stride all the way up although it got really tough. Good solid run. Body a little beat up. Planning on a bike ride and a challenging 5 mile hill climb on Monday then back to the track on Tuesday. Not sure how I feel about the new Blogger. Probably just need a week or so to get used to it.
Weekly Mileage Totals, 4/15-4/21
Luke - 74.5 (10)
Steve - 14.2 (2)
88.7 miles in 12 runs by 2 runners.
Saturday, April 21, 2012
Luke - 5.5
5.5mi, 42:53 (7:47)
Went to the track with Zack and (his girlf) Erin and ran around a bit while Erin attempted a Mile PR (she went out too fast and didn't quite make it), and then ran on the streets for a few more miles. It was dark by a couple miles in, and since it was super super nice this weekend it felt like a hot summer night, with people out on their porches and the smell of barbecues now and then. The nice weather makes me really excited to run a bunch this summer.
"I just want to drink beer and train like an animal." - Rod Dixon
Went to the track with Zack and (his girlf) Erin and ran around a bit while Erin attempted a Mile PR (she went out too fast and didn't quite make it), and then ran on the streets for a few more miles. It was dark by a couple miles in, and since it was super super nice this weekend it felt like a hot summer night, with people out on their porches and the smell of barbecues now and then. The nice weather makes me really excited to run a bunch this summer.
"I just want to drink beer and train like an animal." - Rod Dixon
Luke - 5.5
5.5mi, 43:49 (7:58)
1.4-mile loop of Pre's Trail in 11:36. At 8am; felt pretty slow, but obviously not as bad as pre-4am runs.
1.4-mile loop of Pre's Trail in 11:36. At 8am; felt pretty slow, but obviously not as bad as pre-4am runs.
Friday, April 20, 2012
Luke - 12.7
12.7mi, 98:49 (7:46)
Drove up to the top of Fox Hollow and parked at the trailhead...wait, let me back up. As I was pulling out of my driveway, a naked guy was walking down the sidewalk in front of my house. Okay back to the run. So I started out by following the course of the second leg of the Ridgeline Ramble. First mile was a decent effort, then the next two I really pushed, mainly up the trail to the top of Mount Baldy and then the downhill to Spring Blvd. I continued down the roads at an okay effort. When I got to a T in the road I started to take a left, past a gate that only covered half the road, but then I saw a No Trespassing sign and another gate about 200m away at the bottom of the hill, so I turned around and went the other way. I got to what was looking like a dead end and I figured I'd taken a wrong turn again, but the gravel road turned into a trail...just before that a German Shepherd was coming out from the yard by the house at the end of the road, past the Beware Of Dog sign, and he chased me a bit down the trail so I just took the trail instead of trying to turn around again. The trail got more and more vague and I kept expecting it to just sorta end, but it never did. At one point it was a stream for about 200m but after running through that it was a regular trail again for another half mile and then came out to a bigger trail under some power lines. I could see that they were the same power lines that I run under at the top of The Wall on my Relentless Hills run (but on the other side of 30th Avenue, a highway-type main road). I ran South (away from town) under them for a little ways and am thinking I'll have to go back there some time and see how far out I can go just on the under-power-line trail. Anyway at one point I got to an intersection so I headed left and the trail turned into a gravel road. A bit later I had to hop a gate, and a minute later I was at Lane Community College, about 50m from the Ridgeline Ramble finish line. I headed back on the Ramble course and a couple miles later I was coming up the hill I had originally almost gone down before turning around because I thought it was the wrong way. Headed back up the roads and when I got back to Ridgeline I took a bit of an alternate route. At one point I tripped and landed in what pretty much amounted to a mud pit, so the last couple miles I had a good bit of mud on me (although I got a lot of it off by hugging a mossy tree).
Pretty nice way to spend a Friday afternoon, especially since it's so nice here (mid-60ºs and sunnyish). My legs were pretty tired since I'm back up to acceptable mileage after a couple months of blah. Next week my mileage will be back down in the 50s as a rest week slash taper for the Eugene Half Marathon. No idea how I'll do on that, but it was free entry and should be fun.
Drove up to the top of Fox Hollow and parked at the trailhead...wait, let me back up. As I was pulling out of my driveway, a naked guy was walking down the sidewalk in front of my house. Okay back to the run. So I started out by following the course of the second leg of the Ridgeline Ramble. First mile was a decent effort, then the next two I really pushed, mainly up the trail to the top of Mount Baldy and then the downhill to Spring Blvd. I continued down the roads at an okay effort. When I got to a T in the road I started to take a left, past a gate that only covered half the road, but then I saw a No Trespassing sign and another gate about 200m away at the bottom of the hill, so I turned around and went the other way. I got to what was looking like a dead end and I figured I'd taken a wrong turn again, but the gravel road turned into a trail...just before that a German Shepherd was coming out from the yard by the house at the end of the road, past the Beware Of Dog sign, and he chased me a bit down the trail so I just took the trail instead of trying to turn around again. The trail got more and more vague and I kept expecting it to just sorta end, but it never did. At one point it was a stream for about 200m but after running through that it was a regular trail again for another half mile and then came out to a bigger trail under some power lines. I could see that they were the same power lines that I run under at the top of The Wall on my Relentless Hills run (but on the other side of 30th Avenue, a highway-type main road). I ran South (away from town) under them for a little ways and am thinking I'll have to go back there some time and see how far out I can go just on the under-power-line trail. Anyway at one point I got to an intersection so I headed left and the trail turned into a gravel road. A bit later I had to hop a gate, and a minute later I was at Lane Community College, about 50m from the Ridgeline Ramble finish line. I headed back on the Ramble course and a couple miles later I was coming up the hill I had originally almost gone down before turning around because I thought it was the wrong way. Headed back up the roads and when I got back to Ridgeline I took a bit of an alternate route. At one point I tripped and landed in what pretty much amounted to a mud pit, so the last couple miles I had a good bit of mud on me (although I got a lot of it off by hugging a mossy tree).
Pretty nice way to spend a Friday afternoon, especially since it's so nice here (mid-60ºs and sunnyish). My legs were pretty tired since I'm back up to acceptable mileage after a couple months of blah. Next week my mileage will be back down in the 50s as a rest week slash taper for the Eugene Half Marathon. No idea how I'll do on that, but it was free entry and should be fun.
Thursday, April 19, 2012
Luke - 6.4
6.4mi, 48:01 (7:30)
1.6-mile loop of Pre's Trail in 12:15. Ran with Zack.
Blogger changed its Create Post page.
Luke - 5.5
5.5mi, 49:10 (8:56)
Rexius without the mile in the middle, at 3:30am. Was doing 8:30-8:40 pace most of the time but there were some sections of the trail that were trying to yank my shoes off my feet.
I had set my alarm for 3:10 but woke up at 2:20 for some reason, and couldn't get back to sleep. Definitely the first time I've underslept on a pre-4am wakeup.
Wednesday, April 18, 2012
Luke - 9.75
9.75mi, 70:17 (7:12)
Fartlek on Pre's Trail and the BMX course. Legs didn't feel too zippy.
Tuesday, April 17, 2012
Steve - 6.5
First trial run with the Garmin gps watch. Not at all impressed so far. My first lap registered as .27 miles and I ran in lane 1. Same mismeasurement continued for the whole run. Each 1600m was 1.08 miles. I realized for track workouts I should probably turn autosplit off so I can take splits when I want. For the actual workout I did a 3200m and a 1600 m. I wanted to do a 3 mi tempo but I wasn't feeling it halfway in. So I split it up. Times were decent. It was super hot and I was running solo. I put one garmin link before if you're interested.
3200m in 12:51
http://connect.garmin.com/activity/169245387
1600m in 6:06
18:24 wup, 12:30 cd.
3200m in 12:51
http://connect.garmin.com/activity/169245387
1600m in 6:06
18:24 wup, 12:30 cd.
Monday, April 16, 2012
Luke - 10.5
10.5mi, 88:12 (8:23)
Double-looped Relentless Hills. Felt pretty good and was able to do the second loop almost a minute faster than the first. Best I've felt on this run in a long time, maybe ever. I feel in shape! Yay.
Sunday, April 15, 2012
Luke - 8
8mi, 60:23 (7:32)
1.6-mile loop in 11:59, 1.4-mile loop in 10:56. Did the first 4½ with Zack.
Steve - 7.7
60:02 (7:48)
Ran with Nike group. They were doing the run that features a tough set of wooden stairs. I added on a bit to the run since it's only 6.5 ish miles. But this meant I had to run solo for about 4 mies. In an exciting bit of news, I finally bought a nice running watch. I got the Garmin Frontrunner 110. I'm gonna try it on Tuesday on the track of all places. It's pretty low-end as far as Garmins go but it measures distance and has autolap, which is basically all I care about.
Ran with Nike group. They were doing the run that features a tough set of wooden stairs. I added on a bit to the run since it's only 6.5 ish miles. But this meant I had to run solo for about 4 mies. In an exciting bit of news, I finally bought a nice running watch. I got the Garmin Frontrunner 110. I'm gonna try it on Tuesday on the track of all places. It's pretty low-end as far as Garmins go but it measures distance and has autolap, which is basically all I care about.
Weekly Mileage Totals, 4/8-4/14
Luke - 61.35 (6)
Steve - 19.1 (3)
80.45 miles in 9 runs by 2 runners.
Saturday, April 14, 2012
Luke - 18
18mi, 2:31:03 (8:23)
Good long run. Ran up to the East end of Ridgeline, took the trail to the West end, then came back to Fox Hollow and home the usual way from there. I took a gel in my back pocket but forgot I had it till I was about a mile from home...would have been nice to have taken it 10-12 miles in, my legs were pretty dead the whole way back from where I turned around on the trail. I definitely don't feel as awful as I might've expected a hilly 18 to make me, though...guess I'm in okay shape. Did four (4) pull-ups on the way home.
Steve - 8.5
79:38
Distance approximate as I ran at Griffith Park with a some old buddies from Los Feliz Flyers. It was a reunion run of sorts since a lot of us don't go to the track workout anymore. I did 4 miles on my own before we met in about 32 minutes then I'm guessing I did about 4.5 miles in 47 minutes as we were going a bit slow.
Distance approximate as I ran at Griffith Park with a some old buddies from Los Feliz Flyers. It was a reunion run of sorts since a lot of us don't go to the track workout anymore. I did 4 miles on my own before we met in about 32 minutes then I'm guessing I did about 4.5 miles in 47 minutes as we were going a bit slow.
Thursday, April 12, 2012
Wednesday, April 11, 2012
Steve - 7
52:48 (7:28)
Nike run group. I tried out the Nike gps watch. It took like .75 miles to get a satellite signal. It was sort of overcast so I guess this is normal with GPS watches? Luke? Anyway, I feel like I might have not timed myself properly on my other usual watch I was carrying cuz the time is pretty fast. Or maybe I'm just faster than I thought.
Nike run group. I tried out the Nike gps watch. It took like .75 miles to get a satellite signal. It was sort of overcast so I guess this is normal with GPS watches? Luke? Anyway, I feel like I might have not timed myself properly on my other usual watch I was carrying cuz the time is pretty fast. Or maybe I'm just faster than I thought.
Luke - 10.4
10.4mi, 80:35 (7:44)
This chick on the Eugene Running Facebook group wanted to a longish run at an easy pace, so she invited the other females and any slow guys to also go...since I do most of my runs at 8:00/mile I went along. Josh Gordon and his fianceé Renee, along with their dog Byron, decided at the last minute to also show up, and we our other friend Jeff happened to be where we were all meeting so he joined us for part of the run. We pretty much did the 10.35-mile run I do all the time: Fox Hollow plus the 1.6-mile loop at the top. It was nice and relaxed and I got to talk about running (mostly with Josh the whole way). We went up Fox Hollow in 9:08, although it felt easier than 9:08 usually does since I was running with someone. Didn't get a split on the way down. Nice way to get in the miles; always easier to run with others.
Tuesday, April 10, 2012
Luke - 6.6
6.6mi, 52:09 (7:54)
1.6-mile loop of Pre's Trail in 13:11. Pro tip: don't eat an entire pizza before running.
Monday, April 9, 2012
Steve - 3.6
28:04
First run since the half marathon. I was so sore the day after the race I didn't run. I felt better today but I was still pretty sore and tight. I ended up running a bit faster cuz there was someone like 20 meters ahead of me that I was sort of trying to catch. So it was a pretty fast woman actually I realized once I passed her.
First run since the half marathon. I was so sore the day after the race I didn't run. I felt better today but I was still pretty sore and tight. I ended up running a bit faster cuz there was someone like 20 meters ahead of me that I was sort of trying to catch. So it was a pretty fast woman actually I realized once I passed her.
Luke - 13.6
13.6mi, 1:52:33 (8:16)
The Butte. My legs were a little tired before I even left for this run, so it was pretty tough. Managed a decent effort, but my legs are absolutely dead now. Did three (3) pull-ups on the way back. Splits: 12:12, 15:06, 8:44, 7:08, 8:16, 4:03, 3:27 (58:57) / 3:04, 2:41, 5:58, 6:15, 7:50, 15:16, 12:28.
Sunday, April 8, 2012
Luke - 8.5
8.5mi, 62:51 (7:23)
1.6-mile loop in 12:08, 1.4-mile loop in 10:22, and a bit of barefoot in the grass--the first of the year! It was a balmy 63º out this Easter Sunday, and there were people outside everywhere. Felt like summer.
Saturday, April 7, 2012
Luke - 9.4
9.4mi, 72:22 (7:41)
After a half-day of work (six hours), drove up to the far West side of Ridgeline and ran East to the 1.6-mile loop and back. Did the first 2-3 miles medium-quick, then put in a big surge for the next mile or two, then on the way back I went fairly hard until the last two miles. I was definitely visualizing the Ridgeline Ramble, which is a little less than two months away and I'm really looking forward to it. I won the individual race last year and my super-top-secret, definitely-impossible goal this year is to run it by myself and come in in front of all the relay teams.
Steve - 13.1
I wasn't quite sure what to expect for the Hollywood Half Marathon. I ran only once all week after the 5k on Sunday. It was a quick 3 miler just to get something in. I was pretty sick for the early part of the week. Thursday and Friday I felt better but I wasn't sure if I would have the wind to run a good race and if I would be coughing a lot. Also the race was starting at 6 am, which is pretty damn early for a race. We had to leave the house at 4:30 am.
We parked around 5:30 and I was able to hit the bathroom just before the race and sneak up into the 7 minute mile pace starting group. Of course once we started we were jogging at 10 minute mile pace for the first 200 meters. I weaved through the slow runners and eased into an 8:xx mile pace. I didn't warm up much other than a few minute jog from the bathroom to the start line. I figured mile 1 would be my warmup. I started running with a guy who seemed like a pretty fast runner. I asked him if he was going for 7 minute mile and he said about that. We talked for a lot of the first mile. He said the first 2 miles would be downhill but that I should save some gas for the end of the race because we would have to climb that 2 miles. I didn't get a split for the first mile but it felt easy. I let my new friend go a bit and settled into a 7:30 ish pace. For most of the first 2 miles I was passing a lot of people. Apparently everyone starts in a faster pace group than they actually intend to run the race.
I passed my new friend after a while. I was still feeling good when I hit the 5k mat in 23:28 (7:34). It was mostly downhill for that 5k so it was actually kind of slow. I kept picking people off and settled into a solid pace. I hit 10k in 46:41 (7:32), meaning I had picked up the pace. It's weird that I almost never saw the mile markers. There was usually water every mile or so but I was never sure about the distance cuz I didn't see the markers. I guess they were somewhere though and I just missed them. I don't remember much from the next few miles of the race other than trying to speed up some and always wondering about mileage. I remember asking a guy at one point what he had on his GPS and he said 9.6 miles. For much of the 2nd half of the race there was a guy 10-15 meters in front of me wearing a shirt that said "No Whining" on the back. It stuck out to me for some reason and I made sure not to let this guy away from me. I finally pulled even with him somewhere around 10 miles. I was wondering when exactly the hill was going to start. I was still feeling good and hoping I could run around 1:35 overall. Finally we got to the hill and it was tough. People were slowing down all around me. I kept a nice short stride and was passing people but I was going pretty slow myself. I left No Whining in the dust though. For what felt like an eternity we kept climbing and climbing. I didn't look at my watch cuz I didn't want to get discouraged. Only one guy passed me I think in that whole time but I knew I was still going slow. Finally we got through the climb and there was a slight downhill. I started picking it up and caught sight of the finish. Legs were dying but I wanted to finish strong. I passed one guy from my group and hit the line in 1:40:10 (7:39 pace). Not bad considering the murderous hilly finish and that I was sick for a lot of the week. Here is a link to the course profile if you're interested:
http://www.mapmyrun.com/routes/fullscreen/73601376/
We parked around 5:30 and I was able to hit the bathroom just before the race and sneak up into the 7 minute mile pace starting group. Of course once we started we were jogging at 10 minute mile pace for the first 200 meters. I weaved through the slow runners and eased into an 8:xx mile pace. I didn't warm up much other than a few minute jog from the bathroom to the start line. I figured mile 1 would be my warmup. I started running with a guy who seemed like a pretty fast runner. I asked him if he was going for 7 minute mile and he said about that. We talked for a lot of the first mile. He said the first 2 miles would be downhill but that I should save some gas for the end of the race because we would have to climb that 2 miles. I didn't get a split for the first mile but it felt easy. I let my new friend go a bit and settled into a 7:30 ish pace. For most of the first 2 miles I was passing a lot of people. Apparently everyone starts in a faster pace group than they actually intend to run the race.
I passed my new friend after a while. I was still feeling good when I hit the 5k mat in 23:28 (7:34). It was mostly downhill for that 5k so it was actually kind of slow. I kept picking people off and settled into a solid pace. I hit 10k in 46:41 (7:32), meaning I had picked up the pace. It's weird that I almost never saw the mile markers. There was usually water every mile or so but I was never sure about the distance cuz I didn't see the markers. I guess they were somewhere though and I just missed them. I don't remember much from the next few miles of the race other than trying to speed up some and always wondering about mileage. I remember asking a guy at one point what he had on his GPS and he said 9.6 miles. For much of the 2nd half of the race there was a guy 10-15 meters in front of me wearing a shirt that said "No Whining" on the back. It stuck out to me for some reason and I made sure not to let this guy away from me. I finally pulled even with him somewhere around 10 miles. I was wondering when exactly the hill was going to start. I was still feeling good and hoping I could run around 1:35 overall. Finally we got to the hill and it was tough. People were slowing down all around me. I kept a nice short stride and was passing people but I was going pretty slow myself. I left No Whining in the dust though. For what felt like an eternity we kept climbing and climbing. I didn't look at my watch cuz I didn't want to get discouraged. Only one guy passed me I think in that whole time but I knew I was still going slow. Finally we got through the climb and there was a slight downhill. I started picking it up and caught sight of the finish. Legs were dying but I wanted to finish strong. I passed one guy from my group and hit the line in 1:40:10 (7:39 pace). Not bad considering the murderous hilly finish and that I was sick for a lot of the week. Here is a link to the course profile if you're interested:
http://www.mapmyrun.com/routes/fullscreen/73601376/
Friday, April 6, 2012
Luke - 9.75
9.75mi, 69:44 (7:09)
Three loops of my Pre's Trail / BMX course fartlek route. Tough and fun.
Thursday, April 5, 2012
Luke - 7.25
7.25mi, 54:06 (7:27)
Mile loops of 7:57, 7:33, 7:26, 7:21, 7:15, and 6:58. I was real tired when I got home so I didn't run until late. I planned on just doing three loops, but I felt good so I kept going and did a little acceleration.
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Luke - 7.5
7.5mi, 67:16 (8:58)
Relentless Hills. Pretty tough for three reasons:
1) It's Relentless Hills.
2) I didn't run any hills last week.
3) There were trees down all over the place from the recent storms.
Monday, April 2, 2012
Luke - 5.5
5.5mi, 40:06 (7:17)
1.4-mile loop of Pre's Trail in 10:46. It was really nice out today, surprisingly. Nearing 70º and mostly sunny. It's supposed to go back to low 50ºs and rain for the rest of the week.
Sunday, April 1, 2012
Luke - 10.35
10.35mi, 85:50 (8:17)
Fox Hollow plus the 1.6-mile loop at the top. Gave a bit of effort (8:53 up, 6:58 down) to kick my ass back into gear a little. The conditions were pretty bad (rain, wind) on the way out, but on the way back the rain died down a bit and the wind was at my back. I hadn't been on that trail for a couple weeks, and we've had a storm or two in that time...a big tree went down right next to the trail so there's a ten-foot-wide, three-foot-deep hole filled with mud that I had to stop to maneuver. I'm eager to get back up to the top of the butte to check out the carnage that must have occurred up there.
Zack ran the first two miles with me--he had a stress fracture and is coming back very slowly...right now he's at about 15 miles a week, but he's also doing a lot of swimming and some biking.
Steve - 5.2
Carlsbad 5000. Finally I got to run the race I've been wanting to for a few years. I was gunning for a sub 19 5K and I knew there would be ample competition to get me there. The race was a late start (11:30 am) for my age division which was fine with me cuz Carlsbad is like a 95 mile drive from where I live.
I busted out my Asics Sortie Supermagic racing flats, which I haven't worn for almost 2 years. My plan was to go out around 6:05 and then see if I could maintain that for mile 2. Well I got caught up in the start and ended up running 5:56. It didn't feel like I was going that fast of course, but then it never feels too fast in the first mile. After the first mile we turned onto a road parallel to the ocean. I made sure to keep moving up in the field which is usually a good way to make sure you're not slowing down. We hit a turnaround and immediately ran into a decent headwind. I tried to keep my pace but it was tough. Once we turned back onto another round, the wind wasn't as bad. I hit the second mile in 6:14.6, which was much slower than I wanted. I knew it was going to be tough to not lose time on third mile as well. It didn't help matters that the course was set up where we would have another turnaround. I don't like turnarounds because I think it's kind of demoralizing running the same stretch again. The usual out-and-back course is fine because you know exactly what you're working with at the halfway point. Once I got to the turn, I was running on fumes. Some fast runner chicks were trying to pass me and I tried to stay with them. Lots of people were slowing down while others were zooming by me. I knew the final .2 or so was downhill so I was just trying to get that. Finally we turned onto the homestretch. I zoomed by the 3 mile marker and took the split without looking. I managed to have a decent kick and pass a few people. As I approached the line I heard the announcer say this group coming was just over 6 minute mile pace and I knew I hadn't met my goal. Hit the line in 19:04. Third mile split was 6:19 and final .1 in 34 seconds. Probably the .1 was a bit short I'm guessing.
Afterwards we watched the elite race which was pretty interesting. It was won in a time of 13:11, which means I'm only 6 minutes back of the best runners in the world. Gonna try to convince you Oregonians to come out for again next year. I think you'll run big PRs. Also we had some beer and pizza in some place jammed with tons of people because they were giving out free pizza slices to race participants who bought a drink. I ended up getting pretty sick that night with a cold, complicating my preparations for the Hollywood Half Marathon on the next Saturday.
19:04
(5:56, 6:14.6, 6:19, 34)
20:23 wup
I busted out my Asics Sortie Supermagic racing flats, which I haven't worn for almost 2 years. My plan was to go out around 6:05 and then see if I could maintain that for mile 2. Well I got caught up in the start and ended up running 5:56. It didn't feel like I was going that fast of course, but then it never feels too fast in the first mile. After the first mile we turned onto a road parallel to the ocean. I made sure to keep moving up in the field which is usually a good way to make sure you're not slowing down. We hit a turnaround and immediately ran into a decent headwind. I tried to keep my pace but it was tough. Once we turned back onto another round, the wind wasn't as bad. I hit the second mile in 6:14.6, which was much slower than I wanted. I knew it was going to be tough to not lose time on third mile as well. It didn't help matters that the course was set up where we would have another turnaround. I don't like turnarounds because I think it's kind of demoralizing running the same stretch again. The usual out-and-back course is fine because you know exactly what you're working with at the halfway point. Once I got to the turn, I was running on fumes. Some fast runner chicks were trying to pass me and I tried to stay with them. Lots of people were slowing down while others were zooming by me. I knew the final .2 or so was downhill so I was just trying to get that. Finally we turned onto the homestretch. I zoomed by the 3 mile marker and took the split without looking. I managed to have a decent kick and pass a few people. As I approached the line I heard the announcer say this group coming was just over 6 minute mile pace and I knew I hadn't met my goal. Hit the line in 19:04. Third mile split was 6:19 and final .1 in 34 seconds. Probably the .1 was a bit short I'm guessing.
Afterwards we watched the elite race which was pretty interesting. It was won in a time of 13:11, which means I'm only 6 minutes back of the best runners in the world. Gonna try to convince you Oregonians to come out for again next year. I think you'll run big PRs. Also we had some beer and pizza in some place jammed with tons of people because they were giving out free pizza slices to race participants who bought a drink. I ended up getting pretty sick that night with a cold, complicating my preparations for the Hollywood Half Marathon on the next Saturday.
19:04
(5:56, 6:14.6, 6:19, 34)
20:23 wup
Weekly Mileage Totals, 3/25-3/31
Luke - 26.65 (5)
Steve - 24.91 (3)
51.56 miles in 8 runs by 2 runners.
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