5.5mi, 42:14 (7:40)
Mile loops of 8:00, 7:48, 7:38, and 7:30, and then a lap of flying 50s on the way home.
Thursday, January 31, 2013
Wednesday, January 30, 2013
Luke - 4.25
4.25mi, 34:13 (8:03)
Mile loops of 8:15, 8:01, and 7:58. Didn't get going until like 8:30, because I am a lazy individual.
Mile loops of 8:15, 8:01, and 7:58. Didn't get going until like 8:30, because I am a lazy individual.
Tuesday, January 29, 2013
Luke - 9.1
9.1mi, 71:01 (7:48)
Fox Hollow, plus the stream crossing on the way down. Wasn't feeling great until about halfway up the hill, when suddenly everything bad went away. At halfway I was on pace for something like 9:25 and ended up getting to the top at 8:43. Down was decent until about halfway also, when my stomach started really cramping up. Just before the stream crossing I found a place to take a pitstop and everything was great from then on. 7:20s on Rexius even though it was pretty soggy.
Fox Hollow, plus the stream crossing on the way down. Wasn't feeling great until about halfway up the hill, when suddenly everything bad went away. At halfway I was on pace for something like 9:25 and ended up getting to the top at 8:43. Down was decent until about halfway also, when my stomach started really cramping up. Just before the stream crossing I found a place to take a pitstop and everything was great from then on. 7:20s on Rexius even though it was pretty soggy.
Sunday, January 27, 2013
Luke - 13
13mi, 96:41 (7:26)
Out and back on a logging road with a bunch of others. Was probably longer than 13; I just did 50' out and then back was 3½ minutes faster.
Saturday, January 26, 2013
Luke - 4.25
4.25mi, 31:21 (7:22)
Mile loops of 7:29, 7:23, and 7:23. Did two sets of pullups (30s rest between sets) in the middle of each loop: 4+2 on the first, 3+2 on the second, 3+2 on the third.
Mile loops of 7:29, 7:23, and 7:23. Did two sets of pullups (30s rest between sets) in the middle of each loop: 4+2 on the first, 3+2 on the second, 3+2 on the third.
Friday, January 25, 2013
Luke - 8.6
8.6mi, 76:25 (8:53)
Parked at the Willamette parking lot of Ridgeline and ran to Spring and back. They covered up the trail that goes straight to the top of Mount Baldy, so now if you want to go to the top and get the view of both sides you have to backtrack or go on a worse trail. Pretty sucky guys!
Parked at the Willamette parking lot of Ridgeline and ran to Spring and back. They covered up the trail that goes straight to the top of Mount Baldy, so now if you want to go to the top and get the view of both sides you have to backtrack or go on a worse trail. Pretty sucky guys!
Thursday, January 24, 2013
Luke - 3.25
3.25mi, 26:06 (8:01)
Mile loops of 8:04 and 8:28. Almost threw up a couple times on the second loop; I think I ate some bad olives.
Mile loops of 8:04 and 8:28. Almost threw up a couple times on the second loop; I think I ate some bad olives.
Wednesday, January 23, 2013
Luke - 10.4
10.4mi, 88:36 (8:31)
Fox Hollow plus the 1.6-mile loop at the top. First 3.3mi with Zack, leaving before 7am. We ran into a couple other runners we know who were warming up for a workout, so we took a slightly different route than usual on the way out, hence 10.4 instead of the usual 10.35 (Important stuff!). Time up was a decent 9:06 and time down was a little-bit-tougher 8:19. Continuing with my weirdly-consistent times lately, my Rexius split on the way out was 15:13.56 and on the way back it was 15:13.38. The last mile or so was a bit of a struggle since I'm not really used to doing runs over an hour yet, but Zack had banana pancakes ready for me when I walked in the door, which certainly helps aid recovery (physically and mentally).
Fox Hollow plus the 1.6-mile loop at the top. First 3.3mi with Zack, leaving before 7am. We ran into a couple other runners we know who were warming up for a workout, so we took a slightly different route than usual on the way out, hence 10.4 instead of the usual 10.35 (Important stuff!). Time up was a decent 9:06 and time down was a little-bit-tougher 8:19. Continuing with my weirdly-consistent times lately, my Rexius split on the way out was 15:13.56 and on the way back it was 15:13.38. The last mile or so was a bit of a struggle since I'm not really used to doing runs over an hour yet, but Zack had banana pancakes ready for me when I walked in the door, which certainly helps aid recovery (physically and mentally).
Tuesday, January 22, 2013
Luke - 4.25
4.25mi, 32:14 (7:35)
Mile loops of 7:36.55, 7:36.20, and 7:37.42. Not within a second this time, but damn close! Once again I didn't look at my watch until I started writing this post.
Mile loops of 7:36.55, 7:36.20, and 7:37.42. Not within a second this time, but damn close! Once again I didn't look at my watch until I started writing this post.
Monday, January 21, 2013
Luke - 5.5
5.5mi, 42:18 (7:41)
1.4-mile loop of Pre's Trail in 10:58, with Zack at 7am. I have the week off from work--business is slow so they are doing a program where we work every other week, and on the off weeks we collect unemployment, which should be ~80% of normal pay. I'll take it! This first week is a "waiting week" so I don't get paid for it, but hopefully this lasts at least a few months so that I can approach* 90% pay for doing 50% of the work...and get lots of rest to make my running comeback easier/better!
*This is a "limits" calculus problem for Steve.
1.4-mile loop of Pre's Trail in 10:58, with Zack at 7am. I have the week off from work--business is slow so they are doing a program where we work every other week, and on the off weeks we collect unemployment, which should be ~80% of normal pay. I'll take it! This first week is a "waiting week" so I don't get paid for it, but hopefully this lasts at least a few months so that I can approach* 90% pay for doing 50% of the work...and get lots of rest to make my running comeback easier/better!
*This is a "limits" calculus problem for Steve.
Sunday, January 20, 2013
Luke - 11.25
11.25mi, 79:26 (7:03)
Long run with 8-9 others. The way out was normal pace, probably 7:30s or so, and the way back was a lot faster, probably down near 6:30 by the end. It was a bit of work for me to keep it going, but it was good feeling like I'm improving again, instead of the holding pattern I'd been in for the last 3-4 months.
Long run with 8-9 others. The way out was normal pace, probably 7:30s or so, and the way back was a lot faster, probably down near 6:30 by the end. It was a bit of work for me to keep it going, but it was good feeling like I'm improving again, instead of the holding pattern I'd been in for the last 3-4 months.
Saturday, January 19, 2013
Luke - 4.25
4.25mi, 31:42 (7:27)
Mile loops of 7:31.13, 7:30.91, and 7:30.34. I know I don't usually include hundredths but I thought it was pretty cool that my times were all within less than one second--I didn't look at my watch until after the run.
Mile loops of 7:31.13, 7:30.91, and 7:30.34. I know I don't usually include hundredths but I thought it was pretty cool that my times were all within less than one second--I didn't look at my watch until after the run.
Friday, January 18, 2013
Luke - 8.75
8.75mi, 68:32 (7:49)
The first Fox Hollow ascent of the year! 8:42 up, 7:27 down, 7:40s on the way back. Felt pretty great.
The first Fox Hollow ascent of the year! 8:42 up, 7:27 down, 7:40s on the way back. Felt pretty great.
Thursday, January 17, 2013
Tuesday, January 15, 2013
Monday, January 14, 2013
Sunday, January 13, 2013
Chris - 200's & stadiums
15:04
Last Sunday and today I ran down the street to the Wilson High School track to do a speed workout. Last week I did 3 200's, and today I did 5 and 2 stadiums. For the stadiums I went up and down the one row of steps twice, hitting every step as fast as I could. I did 3 laps as a warmup, and did the first 200 a little easier to make sure I didn't pull my hammy. Here's the times I had on my watch for the 200's. They're a little off since I had to hit my start button twice to start the next split. I'm pretty happy about breaking 33 seconds today...I'm getting faster!
Warmup - 7:14
200's - 35.89, 34.51, 33.93, 32.91, 36.1
Last lap and home - 4:56
Last Sunday and today I ran down the street to the Wilson High School track to do a speed workout. Last week I did 3 200's, and today I did 5 and 2 stadiums. For the stadiums I went up and down the one row of steps twice, hitting every step as fast as I could. I did 3 laps as a warmup, and did the first 200 a little easier to make sure I didn't pull my hammy. Here's the times I had on my watch for the 200's. They're a little off since I had to hit my start button twice to start the next split. I'm pretty happy about breaking 33 seconds today...I'm getting faster!
Warmup - 7:14
200's - 35.89, 34.51, 33.93, 32.91, 36.1
Last lap and home - 4:56
Saturday, January 12, 2013
Friday, January 11, 2013
Luke - 4.75
4.75mi, 40:11 (8:27)
Drove up to the Southern parking lot on Dillard and ran out and back on Ridgeline. Glad to be able to run trails again!
Drove up to the Southern parking lot on Dillard and ran out and back on Ridgeline. Glad to be able to run trails again!
Thursday, January 10, 2013
Tuesday, January 8, 2013
Luke - 5.5
5.5mi, 40:56 (7:26)
1.4-mile loop of Pre's Trail in 10:51. Been too long since I'd been on Pre's Trail.
1.4-mile loop of Pre's Trail in 10:51. Been too long since I'd been on Pre's Trail.
Monday, January 7, 2013
Luke - 4.25
4.25mi, 33:24 (7:54)
Mile loops of 8:09, 7:57, and 7:36. First one ran with a friend I ran into on the trail, second and third ones I did pullups halfway through (a set of 4 then a set of 3), and on the last one the last quarter-mile was tempo effort (just over 6:00/mi pace).
Mile loops of 8:09, 7:57, and 7:36. First one ran with a friend I ran into on the trail, second and third ones I did pullups halfway through (a set of 4 then a set of 3), and on the last one the last quarter-mile was tempo effort (just over 6:00/mi pace).
Sunday, January 6, 2013
Saturday, January 5, 2013
James - 1.4
6:27
7:08
-----
13:35
I got back from 4 weeks in Manchester on Thursday night. Alison also got back from 2.5 weeks there. It was a great trip, my first in 3 years, with lots of soul-searching. I've come back feeling like Florida is more like home, which is nice. One thing I really wanted to do while there was run with a friend, but it never happened. Since I wasn't staying in the same area as my old house I didn't even get to go for a walk on my old running haunt the canal (well, a little bit one day), though we did see it from the tram window. So I decided to get right into it tonight. The break is because I was returning a DVD. Good health is on the agenda after a month of Epic Meal Time style eating and extreme boozing it up. The quote below shows what I was up against (and willing actor in). Injuries and what ever other problems there might be, be damned, 2013 is going to be great!
Happy New Year my SomeRunning friends!
"So if you add it up we did... 14 shots of vodka each last night."
-- Luke, on day 2 of his Manchester trip. April 2008.
7:08
-----
13:35
I got back from 4 weeks in Manchester on Thursday night. Alison also got back from 2.5 weeks there. It was a great trip, my first in 3 years, with lots of soul-searching. I've come back feeling like Florida is more like home, which is nice. One thing I really wanted to do while there was run with a friend, but it never happened. Since I wasn't staying in the same area as my old house I didn't even get to go for a walk on my old running haunt the canal (well, a little bit one day), though we did see it from the tram window. So I decided to get right into it tonight. The break is because I was returning a DVD. Good health is on the agenda after a month of Epic Meal Time style eating and extreme boozing it up. The quote below shows what I was up against (and willing actor in). Injuries and what ever other problems there might be, be damned, 2013 is going to be great!
Happy New Year my SomeRunning friends!
"So if you add it up we did... 14 shots of vodka each last night."
-- Luke, on day 2 of his Manchester trip. April 2008.
Friday, January 4, 2013
Thursday, January 3, 2013
Luke - 7
7mi, 53:55 (7:42)
From my sister's place in Munich, ran to the English Garden, did a big loop, and headed back. Distance very approximate.
From my sister's place in Munich, ran to the English Garden, did a big loop, and headed back. Distance very approximate.
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