Went to the Flyers workout again this week. The workout was the classic dirty dozen, 3 sets of 4 400s. Rest was 1 minute between reps and 3 minutes between sets.
Times: 79, 75, 77, 74 / 74, 74, 73, 73 / 75, 74, 73, 67.
Took me the first set to find the pace, then the rest of the workout was good. Ran the first set with three others, then the other two sets just with Thomas. The first rep of the last set I said I'd lead, and then I spaced out and realized about 150m in I was barely running fast at all, so I sped up and we came through the 200 about 3 seconds back of pace and had to really pick it up just to get to 75. After that Thomas said he'd lead the last three...I don't blame him. The last one I figured I'd give it just about all I had, so after Thomas took it through at a good clip for the first 150m I pulled up to a half-step in front of him, knowing that I'd probably end up in lane 2 going around the turn. I did, and he re-passed me with 150 to go. I figured I'd gone too soon as I was sucking wind heading toward the straight, but I sped up my turnover and found another gear for the last 100m. I passed him again and was going the fastest I've run in a long time, and in the last 10m or so I was stumbling, almost falling, forward. Crazy feeling! I know Thomas could have held me off if he'd wanted to but it was a lot of fun. This week's workout felt so much better than last week's!
A couple more weeks of doing track workouts on Thursdays, and then March 21st is the Bring In Spring 5k that I've run the last three years, and I'd like to be near 16 for that.
Thursday, February 28, 2013
Wednesday, February 27, 2013
Luke - 5.5
5.5mi, 39:57 (7:15)
1.4-mile loop of Pre's Trail in 10:28. For some reason I felt like wearing short shorts and a t-shirt, so I did.
1.4-mile loop of Pre's Trail in 10:28. For some reason I felt like wearing short shorts and a t-shirt, so I did.
Luke - 4.25
4.25mi, 37:49 (8:53)
Mile loops of 8:52, 8:52, and 8:53, at 3:45am. So hard to run even this fast so early. Legs just barely work.
Mile loops of 8:52, 8:52, and 8:53, at 3:45am. So hard to run even this fast so early. Legs just barely work.
Tuesday, February 26, 2013
Luke - 11.65
11.65mi, 95:13 (8:10)
Roads to Hendricks Park, Ribbon Trail to Spring Blvd to Ridgeline, around Baldy, up Dillard, upper Ridgeline trail to Fox Hollow, back the usual way. Acceleration on Rexius down to 6:15 pace before slowing up for the last two miles. While crossing the track near the end of the run, ran into Jeff and Thomas who were doing a cooldown from their track workout, so I joined them for a couple laps even though the run was already a little longer than I'd planned.
The second half of the run was pretty quick so the first half must have been really slow for the overall pace to be over 8...I think the distance is somewhat accurate, but I did call it 11.65 just so my weekly mileage would be a more round number.
Roads to Hendricks Park, Ribbon Trail to Spring Blvd to Ridgeline, around Baldy, up Dillard, upper Ridgeline trail to Fox Hollow, back the usual way. Acceleration on Rexius down to 6:15 pace before slowing up for the last two miles. While crossing the track near the end of the run, ran into Jeff and Thomas who were doing a cooldown from their track workout, so I joined them for a couple laps even though the run was already a little longer than I'd planned.
The second half of the run was pretty quick so the first half must have been really slow for the overall pace to be over 8...I think the distance is somewhat accurate, but I did call it 11.65 just so my weekly mileage would be a more round number.
Monday, February 25, 2013
Luke - 5.7
5.7mi, 44:54 (7:52)
Did the 1.4-mile loop of Pre's Trail plus a .2-mile detour for a pitstop. The sun had just set when I left so I wasn't gonna go to Pre's Trail since last time I was there at night it wasn't lit up...but I ended up heading in that direction and figured I'd turn around once the path wasn't lit any more, and ended up being able to do the whole thing with only a few unilluminated parts. First half was real slow, felt like I did this morning; second half just got better and better and was bouncing along pretty quick by the end. That a.m. run really helps quicken recovery after a long run like yesterday's.
Did the 1.4-mile loop of Pre's Trail plus a .2-mile detour for a pitstop. The sun had just set when I left so I wasn't gonna go to Pre's Trail since last time I was there at night it wasn't lit up...but I ended up heading in that direction and figured I'd turn around once the path wasn't lit any more, and ended up being able to do the whole thing with only a few unilluminated parts. First half was real slow, felt like I did this morning; second half just got better and better and was bouncing along pretty quick by the end. That a.m. run really helps quicken recovery after a long run like yesterday's.
James - 1.2
No time, but Alisons pedometer told me it was 2000 steps!
Around the park where we exercise. Stopped once to tie shoelace. Have since found ankle support so may run again soon.
Around the park where we exercise. Stopped once to tie shoelace. Have since found ankle support so may run again soon.
Luke - 4.25
4.25mi, 37:25 (8:48)
Mile loops of 8:55, 8:38, and 8:49, very early. Being my first 3:45am run in a while, and after running pretty hard yesterday, made this tough.
Mile loops of 8:55, 8:38, and 8:49, very early. Being my first 3:45am run in a while, and after running pretty hard yesterday, made this tough.
Sunday, February 24, 2013
Luke - 15.9
15.9mi, 1:57:14 (7:22)
Met up with four others for a long run. Started by heading up Amazon to Rexius, and ended up doing the Rexius loop twice because two of the guys wanted to stay on the flats. On the second loop they turned back around and the three of us headed up Fox Hollow and then up towards the butte. Turned around at "the T" as I called it when I did my month of buttes, and headed back the same way. One of the guys peeled off at Fox Hollow so it was just me and one other heading down Fox Hollow and back on Rexius, to Amazon, and then I headed home for the last k by myself.
Really good long run for me, most of the guys were faster than me so I definitely went faster than if I'd gone alone. Had two chocolate milkshakes when I got home.
Met up with four others for a long run. Started by heading up Amazon to Rexius, and ended up doing the Rexius loop twice because two of the guys wanted to stay on the flats. On the second loop they turned back around and the three of us headed up Fox Hollow and then up towards the butte. Turned around at "the T" as I called it when I did my month of buttes, and headed back the same way. One of the guys peeled off at Fox Hollow so it was just me and one other heading down Fox Hollow and back on Rexius, to Amazon, and then I headed home for the last k by myself.
Really good long run for me, most of the guys were faster than me so I definitely went faster than if I'd gone alone. Had two chocolate milkshakes when I got home.
Saturday, February 23, 2013
Luke - 5.25
5.25mi, 41:51 (7:58)
Mile loops of 8:13, 7:58, 7:55, and 7:51. Felt a lot (~30s/mi) faster...maybe because it was dark out?
Mile loops of 8:13, 7:58, 7:55, and 7:51. Felt a lot (~30s/mi) faster...maybe because it was dark out?
Friday, February 22, 2013
Luke - 11.75
11.75mi, 100' (8:30)
(Happened to stop my watch at exactly a hundred minutes.)
Did the loop I did twice a couple weeks ago...into Relentless Hills, cross 30th to Lane Community College, take the trails under the power lines South, then West, end up on Dillard, down the trail to Center Street, back home via Rexius and Amazon.
When I got to the main entrance into the Relentless Hills area there were a couple signs up saying No Trespassing and stuff, which is annoying. It's such a good system of trails, it would be a shame if it all got closed off.
As I was getting to Bloomberg Park there were a couple trucks on the road and I saw a woman, then another woman with a dog...and then about 30 dogs showed up and they were all barking and running at me. I just stopped and was calm, ready to kick any of them that needed it. The two women were all freaking out (mad, not scared) and yelling at the dogs, and I walked toward the road as the dogs surrounded me. Some of them were jumping up a bit and one was I think trying to bite my ass but I was able to gently keep them all down. The ladies were not in control at all, and were yelling things like "Roxy God Dammit get back here right now!" and "Willow you are NOT helping!" They never said anything to me at all. I was walking for about fifty meters before the last of the dogs finally went back to the trucks and I hopped over the gate into the park and continued on my run.
(Happened to stop my watch at exactly a hundred minutes.)
Did the loop I did twice a couple weeks ago...into Relentless Hills, cross 30th to Lane Community College, take the trails under the power lines South, then West, end up on Dillard, down the trail to Center Street, back home via Rexius and Amazon.
When I got to the main entrance into the Relentless Hills area there were a couple signs up saying No Trespassing and stuff, which is annoying. It's such a good system of trails, it would be a shame if it all got closed off.
As I was getting to Bloomberg Park there were a couple trucks on the road and I saw a woman, then another woman with a dog...and then about 30 dogs showed up and they were all barking and running at me. I just stopped and was calm, ready to kick any of them that needed it. The two women were all freaking out (mad, not scared) and yelling at the dogs, and I walked toward the road as the dogs surrounded me. Some of them were jumping up a bit and one was I think trying to bite my ass but I was able to gently keep them all down. The ladies were not in control at all, and were yelling things like "Roxy God Dammit get back here right now!" and "Willow you are NOT helping!" They never said anything to me at all. I was walking for about fifty meters before the last of the dogs finally went back to the trucks and I hopped over the gate into the park and continued on my run.
Thursday, February 21, 2013
Luke - 6.25
Joined a group for a track workout--my first in a long time. After a 15-minute warmup and some strides, the workout was 4, 8, 12, 12, 8, 4 with 400m of each at mile pace and the rest at 10k pace. The faster 400 could be anywhere inside the 1200s or 800s (the 400s would just be at mile pace). The rest was one minute after the 400 and two minutes after all the others.
My first 400 was 72 and didn't feel too bad. For the 800 I chose to do 200 at 10k pace, 400 at mile pace, 200 at 10k pace. The minute rest was pretty short so even the slower pace was a bit tough; my 400 took something like 76 but was very difficult. My total 800 time was 2:39. My plan for the 1200 was the fast 400 right in the middle and I knew it would not go well. My first 400 was I think 89, and the mile-pace 400 was not much faster, like 84 or something. The total time was 4:23 which is only 7 seconds under 6:00 pace. During the two-minute rest I went to a portapotty to pee real quick, and then started up what I knew would be my last rep--I assumed going in that I wouldn't be able to finish the workout, and really even doing the second 1200 was kinda pushing it. It was pretty ugly; my middle 400 was barely faster than the other two and my total time was 4:39. I jogged around a bit while the guy I'd started the workout with finished up, and then cooled down for a little while with him and a couple others.
The workout definitely kicked my ass but I had to do it so that I can try again next week, and again after that, until it's not so bad any more and I'm a little less slow. I'll probably join this Thursday night group (they're called the Flyers, just like Steve's old group...it's probably the most common running-group name out there) most weeks. It's coached by an Olympian, that's something.
My first 400 was 72 and didn't feel too bad. For the 800 I chose to do 200 at 10k pace, 400 at mile pace, 200 at 10k pace. The minute rest was pretty short so even the slower pace was a bit tough; my 400 took something like 76 but was very difficult. My total 800 time was 2:39. My plan for the 1200 was the fast 400 right in the middle and I knew it would not go well. My first 400 was I think 89, and the mile-pace 400 was not much faster, like 84 or something. The total time was 4:23 which is only 7 seconds under 6:00 pace. During the two-minute rest I went to a portapotty to pee real quick, and then started up what I knew would be my last rep--I assumed going in that I wouldn't be able to finish the workout, and really even doing the second 1200 was kinda pushing it. It was pretty ugly; my middle 400 was barely faster than the other two and my total time was 4:39. I jogged around a bit while the guy I'd started the workout with finished up, and then cooled down for a little while with him and a couple others.
The workout definitely kicked my ass but I had to do it so that I can try again next week, and again after that, until it's not so bad any more and I'm a little less slow. I'll probably join this Thursday night group (they're called the Flyers, just like Steve's old group...it's probably the most common running-group name out there) most weeks. It's coached by an Olympian, that's something.
Wednesday, February 20, 2013
Luke - 7
7mi, 58:59 (8:25)
Same route as yesterday, but more successfully. My watch was under a glove and a jacket so I had some trouble with the buttons, and I'm pretty sure I messed it up a bit and actually was a bit faster. Whatever.
Same route as yesterday, but more successfully. My watch was under a glove and a jacket so I had some trouble with the buttons, and I'm pretty sure I messed it up a bit and actually was a bit faster. Whatever.
Tuesday, February 19, 2013
Luke - 6.75
6.75mi, 59:18 (8:47)
Ran Rexius but added the little loop at the top with a hill and a stream crossing. Stomach was hurting so I had to walk some (usually I'd call this loop 7).
Ran Rexius but added the little loop at the top with a hill and a stream crossing. Stomach was hurting so I had to walk some (usually I'd call this loop 7).
Sunday, February 17, 2013
Luke - 15.5
Bristow Trail Run 25k, 1:46:36 (1st place)
First race of the year! I wasn't sure of my shape going in, but I figured I'd be in the hunt for the win regardless. The course was three 5.2-mile loops out at Elijah Bristow State Park, about 25 minutes from my place. Earlier in the week I was thinking I'd take the first lap easy, staying in second if it wasn't way too fast or way too slow, then test whoever I was with slightly on the second lap, and then take off on the third lap. But then I remembered that there were also 1-loop and 2-loop races going on concurrently, and since I'm stupid and egotistical I figured I should try to come through first for those races and then also win my own race. I didn't recognize any super-fast people on the start line, which bolstered my hubris.
I didn't warm up at all because this was already going to be my longest run of the year, so when a guy took off from the start it was a bit of work keeping up with him. The footing for the first 100-200m (and the last 100-200m) of each loop was very difficult; it was a wide-open grass field that was just super uneven. I stayed right behind the fast guy (he was pretty old which made me impressed at his speed and fueled my need to stay up with him) as we hit the trails, which were mostly dirt with not too many hills. The two of us separated ourselves from the group pretty quickly and I was definitely working to keep on him; the first three miles were 6:24s. In the fourth mile I took the lead, but the mile was over 6:30 so it was more him slowing down than me speeding up. He stayed pretty close through 5 miles and I actually had to speed up a bit to avoid being passed as he kicked for the finish. My split for the first loop was 33:08. I knew I'd be dying for the next ten miles, I just wasn't sure how much.
I definitely slowed down the next couple miles--I think they were a good bit over 7. There were a couple sections of shared trail and people were finishing up their first loop, and one guy stuck out his hand to give me a high five...but I was carrying a gel in that hand, so I tried to transfer real quick and not leave him hanging and ended up dropping my gel, so I had to stop and go back for it. I took the gel a half mile later and got some water at a water station and walked a little bit while drinking it, and not long after a guy caught up to me. He stayed behind me for a half-mile or so before passing me. I asked him which distance he was doing and he said 10 so I was okay with not sticking on him. He put 100m on me by ~3.5 miles and I briefly entertained the idea of catching him, but I didn't feel great and he ended up pulling away even more. The last mile of the loop I felt like I was going really slow, and could hear a guy and a girl behind me, slowly catching me. Just before the trail spit us out onto the uneven, hard-to-go-fast grass, I heard the girl say that her GPS already said 10.5, and her race was supposed to be 10.4, so I was glad to find out she wasn't in the same race as me...but then she said something like "I don't envy you" to the guy so I was like uuuggghhh he's totally gonna beat me. The chick passed me a couple seconds before the line as she kicked it in but I still had 25-30m on the guy. I didn't take a split so I didn't know it at the time, but my time for the second loop was just over 37 minutes--about 4 minutes slower than the first loop.
The guy caught up to me while we were still on the grass, and I said something to him like, "I think you got this one, I'm dying." We talked a little over the next half-mile or so, and I was able to stick right behind him without totally dying. At a little past a mile there was a water station and he grabbed a cup and I didn't, so I figured it was as good a time as any to make my move. I knew if I didn't go right then I'd never be able to shake him, and he'd probably outkick me, so I had to give it everything I had and hope it didn't run out. He hung close for I don't know how long--every time I'd get to a sharp corner I'd check behind me, and for a mile or two he was always right there, maybe 20m back. I was going as fast as I could, just telling myself that the second I gave an inch he'd come back on me, and once he caught me it would be over. My legs were hurting pretty good but I don't think I slowed down until the last mile. I was still pushing, my legs were just running out of juice. The last grassy stretch was especially tough, and I felt super slow, but I had put enough distance on him that I wasn't going to be caught. My last loop took about 36:20 (I thought it would have been even more of a negative split over the second loop) and I ended up winning by a minute forty. I was running scared the whole last loop so it was nice to get the win--and be done.
I hobbled around after the race and felt a lot better once I'd put on clean clothes. Had a beer from the new brewery opening up in town, Planktown, and then a bit later had burrito fillings in a bowl (they called it a "naked burrito") from Qdoba. For the win I got a cool little trophy and a nice-looking medal, and a comped entry to the Bring In Spring 5k, which I was planning on doing anyway (it's sponsored by Ninkasi).
First race of the year! I wasn't sure of my shape going in, but I figured I'd be in the hunt for the win regardless. The course was three 5.2-mile loops out at Elijah Bristow State Park, about 25 minutes from my place. Earlier in the week I was thinking I'd take the first lap easy, staying in second if it wasn't way too fast or way too slow, then test whoever I was with slightly on the second lap, and then take off on the third lap. But then I remembered that there were also 1-loop and 2-loop races going on concurrently, and since I'm stupid and egotistical I figured I should try to come through first for those races and then also win my own race. I didn't recognize any super-fast people on the start line, which bolstered my hubris.
I didn't warm up at all because this was already going to be my longest run of the year, so when a guy took off from the start it was a bit of work keeping up with him. The footing for the first 100-200m (and the last 100-200m) of each loop was very difficult; it was a wide-open grass field that was just super uneven. I stayed right behind the fast guy (he was pretty old which made me impressed at his speed and fueled my need to stay up with him) as we hit the trails, which were mostly dirt with not too many hills. The two of us separated ourselves from the group pretty quickly and I was definitely working to keep on him; the first three miles were 6:24s. In the fourth mile I took the lead, but the mile was over 6:30 so it was more him slowing down than me speeding up. He stayed pretty close through 5 miles and I actually had to speed up a bit to avoid being passed as he kicked for the finish. My split for the first loop was 33:08. I knew I'd be dying for the next ten miles, I just wasn't sure how much.
I definitely slowed down the next couple miles--I think they were a good bit over 7. There were a couple sections of shared trail and people were finishing up their first loop, and one guy stuck out his hand to give me a high five...but I was carrying a gel in that hand, so I tried to transfer real quick and not leave him hanging and ended up dropping my gel, so I had to stop and go back for it. I took the gel a half mile later and got some water at a water station and walked a little bit while drinking it, and not long after a guy caught up to me. He stayed behind me for a half-mile or so before passing me. I asked him which distance he was doing and he said 10 so I was okay with not sticking on him. He put 100m on me by ~3.5 miles and I briefly entertained the idea of catching him, but I didn't feel great and he ended up pulling away even more. The last mile of the loop I felt like I was going really slow, and could hear a guy and a girl behind me, slowly catching me. Just before the trail spit us out onto the uneven, hard-to-go-fast grass, I heard the girl say that her GPS already said 10.5, and her race was supposed to be 10.4, so I was glad to find out she wasn't in the same race as me...but then she said something like "I don't envy you" to the guy so I was like uuuggghhh he's totally gonna beat me. The chick passed me a couple seconds before the line as she kicked it in but I still had 25-30m on the guy. I didn't take a split so I didn't know it at the time, but my time for the second loop was just over 37 minutes--about 4 minutes slower than the first loop.
The guy caught up to me while we were still on the grass, and I said something to him like, "I think you got this one, I'm dying." We talked a little over the next half-mile or so, and I was able to stick right behind him without totally dying. At a little past a mile there was a water station and he grabbed a cup and I didn't, so I figured it was as good a time as any to make my move. I knew if I didn't go right then I'd never be able to shake him, and he'd probably outkick me, so I had to give it everything I had and hope it didn't run out. He hung close for I don't know how long--every time I'd get to a sharp corner I'd check behind me, and for a mile or two he was always right there, maybe 20m back. I was going as fast as I could, just telling myself that the second I gave an inch he'd come back on me, and once he caught me it would be over. My legs were hurting pretty good but I don't think I slowed down until the last mile. I was still pushing, my legs were just running out of juice. The last grassy stretch was especially tough, and I felt super slow, but I had put enough distance on him that I wasn't going to be caught. My last loop took about 36:20 (I thought it would have been even more of a negative split over the second loop) and I ended up winning by a minute forty. I was running scared the whole last loop so it was nice to get the win--and be done.
I hobbled around after the race and felt a lot better once I'd put on clean clothes. Had a beer from the new brewery opening up in town, Planktown, and then a bit later had burrito fillings in a bowl (they called it a "naked burrito") from Qdoba. For the win I got a cool little trophy and a nice-looking medal, and a comped entry to the Bring In Spring 5k, which I was planning on doing anyway (it's sponsored by Ninkasi).
Saturday, February 16, 2013
Luke - 4.25
4.25mi, 32:30 (7:38)
Mile loops of 7:44, 7:28, and 7:34. I'm still figuring this whole coffee thing out--I drank an entire pot at breakfast, which is APPARENTLY unfathomably stupid? When I was about to go for my run I started getting all shaky and weird-feeling, and it lasted pretty much the rest of the day. When I finally did run I put on rain gear because I thought it was still raining, but it actually had just stopped and the sun was coming out, so I had on the nice running jacket I got for Christmas and was burning up pretty much my entire run, partly due to coat+sun, partly due to caffeine overdose.
Mile loops of 7:44, 7:28, and 7:34. I'm still figuring this whole coffee thing out--I drank an entire pot at breakfast, which is APPARENTLY unfathomably stupid? When I was about to go for my run I started getting all shaky and weird-feeling, and it lasted pretty much the rest of the day. When I finally did run I put on rain gear because I thought it was still raining, but it actually had just stopped and the sun was coming out, so I had on the nice running jacket I got for Christmas and was burning up pretty much my entire run, partly due to coat+sun, partly due to caffeine overdose.
Friday, February 15, 2013
Luke - 5.75
5.75mi, 47:56 (8:20)
Parked at the Fox Hollow parking lot of Ridgeline and took the trail to Dillard, then went up and over Baldy, back to Dillard around Baldy, down the rocky trail under the power lines, then finished up by doing the stream crossing and the alternate way up Fox Hollow. I was gonna call it 6 miles, but that last hill is really steep and slow.
Parked at the Fox Hollow parking lot of Ridgeline and took the trail to Dillard, then went up and over Baldy, back to Dillard around Baldy, down the rocky trail under the power lines, then finished up by doing the stream crossing and the alternate way up Fox Hollow. I was gonna call it 6 miles, but that last hill is really steep and slow.
Wednesday, February 13, 2013
Luke - 4.5
4.5mi, 35:10 (7:48)
Mile loops of 7:59, 7:53, and 7:32, and a lap of flying 50s on the way back.
Mile loops of 7:59, 7:53, and 7:32, and a lap of flying 50s on the way back.
Tuesday, February 12, 2013
Luke - 11.75
11.75mi, 92:16 (7:51)
Went the alternate route up Fox Hollow, went down and did the stream crossing, and then did it again. First time was 9:21 up and 9:42 down, second time was 9:13 up and 9:17 down. These are very fast times, especially the downhills.
Went the alternate route up Fox Hollow, went down and did the stream crossing, and then did it again. First time was 9:21 up and 9:42 down, second time was 9:13 up and 9:17 down. These are very fast times, especially the downhills.
Monday, February 11, 2013
Sunday, February 10, 2013
Luke - 13
13mi, 1:41:57 (7:50)
Did the 1.4-mile loop of Pre's Trail in 10:36, then headed up to Rexius and did the loop without the southernmost mile, then did mile loops of 7:52 and 7:59 on Amazon on the way home.
Had planned on running with a group in the morning but there was a party here and I stayed up too late drinking and didn't get out of bed til like 1pm, so I ran at 5ish.
Did the 1.4-mile loop of Pre's Trail in 10:36, then headed up to Rexius and did the loop without the southernmost mile, then did mile loops of 7:52 and 7:59 on Amazon on the way home.
Had planned on running with a group in the morning but there was a party here and I stayed up too late drinking and didn't get out of bed til like 1pm, so I ran at 5ish.
Saturday, February 9, 2013
Luke - 5.5
5.5mi, 41:44 (7:35)
1.4-mile loop of Pre's Trail in 10:45. Was out the door before 8am on a Saturday.
1.4-mile loop of Pre's Trail in 10:45. Was out the door before 8am on a Saturday.
Friday, February 8, 2013
Luke - 6
6mi, 46:12 (7:42)
Rexius without the mile at the end of the loop, then two laps of flying 50s on the track on the way home.
Rexius without the mile at the end of the loop, then two laps of flying 50s on the track on the way home.
Thursday, February 7, 2013
Luke - 11.75
11.75mi, 96:39 (8:13)
The same run as Tuesday. Didn't feel quite as good (I have a theory it's because I had a bunch of coffee before running Tuesday and didn't have any today) but it was still a pretty solid run. I was only one minute slower to the top of the run (50' on Tues, 51' today) , and did 7:20 pace the last 3+ miles. My hands were pretty cold because I didn't take gloves; I gotta quit thinking it's just about summer every time there's a little patch of blue in the sky.
The same run as Tuesday. Didn't feel quite as good (I have a theory it's because I had a bunch of coffee before running Tuesday and didn't have any today) but it was still a pretty solid run. I was only one minute slower to the top of the run (50' on Tues, 51' today) , and did 7:20 pace the last 3+ miles. My hands were pretty cold because I didn't take gloves; I gotta quit thinking it's just about summer every time there's a little patch of blue in the sky.
Wednesday, February 6, 2013
Steve - 1ish
So I have this crazy idea that I'm going to run a 2 minute 800. I've been doing some sprint training recently to get my speed up. Warmed up about 4 minutes, went through drills like skips, high knees, and such then started the workout. My goal was to have a smooth, controlled effort, probably like 90-95%.
2 100 meter strides
2x200 in 30, 31 (3 min recovery between)
1x400 in 76 (some ass clown walked into lane 1 costing me probably 1 or 2 seconds)
2 100 meter strides
I is slow.
2 100 meter strides
2x200 in 30, 31 (3 min recovery between)
1x400 in 76 (some ass clown walked into lane 1 costing me probably 1 or 2 seconds)
2 100 meter strides
I is slow.
Luke - 5.7
5.7mi, 42:56 (7:31)
Ran around a bit near Pre's Trail. Legs felt pretty tired after just a couple miles.
Ran around a bit near Pre's Trail. Legs felt pretty tired after just a couple miles.
Tuesday, February 5, 2013
Luke - 11.75
11.75mi, 93:41 (7:58)
Over to the relentless hills area, through the dirtbike course, across 30th, did the LCC jogging/hiking trail, headed up to the power lines behind LCC, then West to hook up with Dillard, down the trail that connects Dillard and Rexius (which was formerly closed off, but has since been cleared, probably by mountain bikers--trusty cyclists, crafty cyclists!), then Rexius back to Amazon and home. Felt really good just about the whole way. Took it pretty easy to start but wasn't too sluggish even up and down the crazy hills. Usually when I get to Rexius I dread having to take the boring flat bark home like always, but today I was bouncing along. Also when you are running at 10am on a weekday in Eugene you see lots of really good runners. Oh, hi former Pac-10 XC champion and 2:15 marathoner. Thanks for the honk and wave, former Olympian. Yes, I will return the big smile and wave to the 4th-place Olympian. That was a nice-looking 27-second 200m repeat, former NCAA XC champion, I'm amazed that you are able to look so relaxed as you smile and give me a wave.
I had planned on 8-10 miles on trails today, but this morning convinced myself to take this route, which has been as long as 13.5 miles before, when I have wandered around a bit. I was able to whittle it down to this distance, which I am calling 11.75 but of course I have no idea of the actual length. The last three miles were 7-flat pace.
Over to the relentless hills area, through the dirtbike course, across 30th, did the LCC jogging/hiking trail, headed up to the power lines behind LCC, then West to hook up with Dillard, down the trail that connects Dillard and Rexius (which was formerly closed off, but has since been cleared, probably by mountain bikers--trusty cyclists, crafty cyclists!), then Rexius back to Amazon and home. Felt really good just about the whole way. Took it pretty easy to start but wasn't too sluggish even up and down the crazy hills. Usually when I get to Rexius I dread having to take the boring flat bark home like always, but today I was bouncing along. Also when you are running at 10am on a weekday in Eugene you see lots of really good runners. Oh, hi former Pac-10 XC champion and 2:15 marathoner. Thanks for the honk and wave, former Olympian. Yes, I will return the big smile and wave to the 4th-place Olympian. That was a nice-looking 27-second 200m repeat, former NCAA XC champion, I'm amazed that you are able to look so relaxed as you smile and give me a wave.
I had planned on 8-10 miles on trails today, but this morning convinced myself to take this route, which has been as long as 13.5 miles before, when I have wandered around a bit. I was able to whittle it down to this distance, which I am calling 11.75 but of course I have no idea of the actual length. The last three miles were 7-flat pace.
Monday, February 4, 2013
Sunday, February 3, 2013
Luke - 13.6
13.6mi, 1:45:23 (7:44)
The Butte--for the first time this year! Pushed it a bit in a lot of places, and kept thinking I'd die soon. Had been flying pretty well from the top of the butte all the way down, and when I got to Rexius I felt like I'd stopped moving and I figured it would be a tough jog the rest of the way home. I tried to keep my form, though, and kept giving a good effort, and each split was faster than I expected. Kept up 7:10 pace on the last three miles even though it felt like 8:00 pace.
Splits: 12:12, 13:58, 8:51, 7:32, 8:35, 3:43, 3:29 (58:23), 3:13, 2:25, 5:23, 5:17, 6:33, 13:24, 10:42.
The Butte--for the first time this year! Pushed it a bit in a lot of places, and kept thinking I'd die soon. Had been flying pretty well from the top of the butte all the way down, and when I got to Rexius I felt like I'd stopped moving and I figured it would be a tough jog the rest of the way home. I tried to keep my form, though, and kept giving a good effort, and each split was faster than I expected. Kept up 7:10 pace on the last three miles even though it felt like 8:00 pace.
Splits: 12:12, 13:58, 8:51, 7:32, 8:35, 3:43, 3:29 (58:23), 3:13, 2:25, 5:23, 5:17, 6:33, 13:24, 10:42.
Saturday, February 2, 2013
Friday, February 1, 2013
Luke - 9.5
9.5mi, 81:30 (8:34)
Parked at the West end of Ridgeline (Blanton), ran out and did the 1.6-mile loop, and came back. Felt pretty weak most of the way. Also it was way colder than weather.com said it would be (I don't know why I still blindly trust the weather channel; they have been about 10º off every day for the last month) and I didn't take gloves so my hands were frozen as I ran through the fog.
Parked at the West end of Ridgeline (Blanton), ran out and did the 1.6-mile loop, and came back. Felt pretty weak most of the way. Also it was way colder than weather.com said it would be (I don't know why I still blindly trust the weather channel; they have been about 10º off every day for the last month) and I didn't take gloves so my hands were frozen as I ran through the fog.
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