12.5mi, 92:15 (7:22)
Met up with 4 others for an easy 11, which as you can see ended up being 12.5. Did a little bit of trespassing at the start and then ended up at Mount Pisgah for a few fun hills. Felt good the whole way and enjoyed the company. Afterward we went to this hippie gas station that has good food and I had an Odwalla-type juice and a couple egg-sausage-cheese biscuits.
Sunday, March 31, 2013
Saturday, March 30, 2013
Luke - 16.8
16.8mi, 1:54:05 (6:47)
Ran the last 16.8 miles of the Eugene Marathon course with a big group. There were a few water stations set up by friends, and afterward a big brunch at someone's house. We started out relaxed but were doing 6:45s or so by a few miles in, and in the last four miles a couple of guys took off and a minute later I picked it up too. I did a mile at 5:40 and they had put a little distance on me so they were going very fast. I wasn't able to keep up 5:40s but I was in the low 6's the rest of the way. Felt pretty great (amazing weather too) for, I believe, my longest run since the marathon.
Ran the last 16.8 miles of the Eugene Marathon course with a big group. There were a few water stations set up by friends, and afterward a big brunch at someone's house. We started out relaxed but were doing 6:45s or so by a few miles in, and in the last four miles a couple of guys took off and a minute later I picked it up too. I did a mile at 5:40 and they had put a little distance on me so they were going very fast. I wasn't able to keep up 5:40s but I was in the low 6's the rest of the way. Felt pretty great (amazing weather too) for, I believe, my longest run since the marathon.
Friday, March 29, 2013
Thursday, March 28, 2013
Luke - 8.25
Thursday workout with the Flyers. After a twenty minute warmup, did 4x800m, 4x400m on the bark with 2-3 minutes walk/jog rest in between each (I did 200m jogging plus a bit of walking each time). Times were 2:43, 2:40, 2:39, 2:39, 74, 76, 77, 74. Thirteen minute cooldown. Unfortunately none of the people I've run with at these things in the past was there tonight, so I was alone the whole workout...but it felt pretty good to get a speed workout in anyway.
Wednesday, March 27, 2013
Luke - 5.5
5.5mi, 44:42 (8:07)
Didn't leave til after 9 because I was super tired (gee, wonder why). Headed out to do mile loops on Amazon...really didn't want to get on that trail again tonight but I didn't know where else to go. As I was crossing the track on the way there I went "this'll do" and just did 18 laps to get the planned mileage. So here, for your reading pleasure, are my 400m splits from the run at the tail end of my 19-hour day: 2:10, 2:11, 2:11, 2:06, 2:04, 2:03, 2:02, 2:00, 2:03, 2:02, 2:02, 2:03, 2:02, 2:04, 2:01, 2:03, 2:02, 2:03.
Didn't leave til after 9 because I was super tired (gee, wonder why). Headed out to do mile loops on Amazon...really didn't want to get on that trail again tonight but I didn't know where else to go. As I was crossing the track on the way there I went "this'll do" and just did 18 laps to get the planned mileage. So here, for your reading pleasure, are my 400m splits from the run at the tail end of my 19-hour day: 2:10, 2:11, 2:11, 2:06, 2:04, 2:03, 2:02, 2:00, 2:03, 2:02, 2:02, 2:03, 2:02, 2:04, 2:01, 2:03, 2:02, 2:03.
Tuesday, March 26, 2013
Luke - 11.25
11.25mi, 89:28 (7:57)
Went straight from work to the Blanton parking lot of Ridgeline, went out to Dillard, down the fun trail and over the ravine that used to have a bridge, up Fox Hollow (8:55), and back to Blanton. Last five miles were decently fast. The whole run was slightly tougher than I expected--I forgot that there's not really any relief on a 100%-Ridgeline run.
Went straight from work to the Blanton parking lot of Ridgeline, went out to Dillard, down the fun trail and over the ravine that used to have a bridge, up Fox Hollow (8:55), and back to Blanton. Last five miles were decently fast. The whole run was slightly tougher than I expected--I forgot that there's not really any relief on a 100%-Ridgeline run.
Monday, March 25, 2013
Luke - 7.25
7.25mi, 56:14 (7:45)
Mile loops of 7:50, 7:45, 7:49, 7:41, 7:43, and 7:45. First three with Zack.
Mile loops of 7:50, 7:45, 7:49, 7:41, 7:43, and 7:45. First three with Zack.
Sunday, March 24, 2013
Luke - 15
15mi, 1:59:36 (7:58)
Headed out with Zack and went into Hendricks Park, up the Ribbon Trail, up Spring Blvd to Ridgeline, around Baldy, down the fun trail and across the ravine that used to have a bridge across it, and back on Rexius, then a half mile from home Zack went back and I headed west, up and over College Hill, to Westmoreland Park, did a little loop on the bark and bike paths, headed back to Amazon sprinting up hills like this and this on the way, did two sets of three pullups at Amazon and headed home. It was nice to run with Zack; it had been a while. Getting real excited about the training I'm hoping to do the next few months.
Headed out with Zack and went into Hendricks Park, up the Ribbon Trail, up Spring Blvd to Ridgeline, around Baldy, down the fun trail and across the ravine that used to have a bridge across it, and back on Rexius, then a half mile from home Zack went back and I headed west, up and over College Hill, to Westmoreland Park, did a little loop on the bark and bike paths, headed back to Amazon sprinting up hills like this and this on the way, did two sets of three pullups at Amazon and headed home. It was nice to run with Zack; it had been a while. Getting real excited about the training I'm hoping to do the next few months.
Saturday, March 23, 2013
Luke - 7.4
7.4mi, 54:16 (7:20)
1.5-mile loop of Pre's Trail in 10:54 and 11:01. Then came home and watched the Ducks make the Sweet Sixteen! Yay.
1.5-mile loop of Pre's Trail in 10:54 and 11:01. Then came home and watched the Ducks make the Sweet Sixteen! Yay.
Friday, March 22, 2013
Luke - 10.35
10.35mi, 80:27 (7:46)
Fox Hollow plus the 1.6-mile loop at the top. Maybe a little harder of a run than I should have done the day after a race, but I took it easy the rest of the day--the only time my heart rate went up at all was at the end of a few of the basketball games I watched. On the run I felt sluggish for about three miles starting halfway through, but I felt pretty good for the last two and a half. 8:28 up, 7:07 down.
Fox Hollow plus the 1.6-mile loop at the top. Maybe a little harder of a run than I should have done the day after a race, but I took it easy the rest of the day--the only time my heart rate went up at all was at the end of a few of the basketball games I watched. On the run I felt sluggish for about three miles starting halfway through, but I felt pretty good for the last two and a half. 8:28 up, 7:07 down.
Thursday, March 21, 2013
Luke - 7.25
Bring In Spring 5k, 16:28 (1st place)
Evening race, at the end of a week of work. Just enough time after work to have a little snack, then a nice shower and shave, and got there about 50 minutes before the start. When I went to pick up my race number they asked my name and when I told them, the guy said, "Ah, right, the predicted winner." And then on the warmup a guy was jogging toward me with headphones on and as we passed each other he yelled, "Random positivity: you rock!" So really I had everything going for me for this race.
Warmed up for about 2½ miles and got a few strides in; didn't feel great but didn't feel too terrible either. It was a bit cold but it felt fine on the start line. Went out in first with a ~17:30 guy I sorta know in second, and was alone right away. The course goes onto the bike path a couple minutes in and I was able to get a few 1/4-mile splits (77 and 76) which were helpful. First mile was 5:03 which I was very happy with. Right after the mile mark the course turns around, and there was a strong headwind the entire second mile. The couple 1/4-mile splits I saw were 81 or so and I couldn't do much better. Second mile was 5:25. Third mile felt a bit better, probably because it was mostly not windy, and I did 5:20, and had a little bit of a kick but it was probably fairly pitiful, like a 37-second last 200.
By feel, I'd say my splits if there were no turns, wind, or hills (there were only a couple slight, short grades on the whole course, but a somewhat high number of turns) would be something like 5:03, 5:18, 5:18...so I'm happy with the 5:03 and think if I were to race a 5k in a month I'd be able to keep that pace up the whole way if conditions were favorable; I'm just not quite in shape to keep that up for a whole race right now (2 days running last week doesn't help).
After the race, participants got a free beer at Ninkasi plus a pulled-pork slider, a few fries, and a little cole slaw from a sandwich cart. Also the receipt from the keg I got back at the beginning of February got me another free pint. For the win I got a hat and a comped entry to the Cinco De Mayo race (might use, might not) but didn't get a 22 of Spring Reign like I did the last two years! I was actually pretty disappointed about that.
Two races this year and two wins...plus Zack ran a 5k last Thursday and won, so the Hilyard Harriers are 3-0 this year (much like the Pac-12 on this, the first day of the NCAA tournament!)!
Evening race, at the end of a week of work. Just enough time after work to have a little snack, then a nice shower and shave, and got there about 50 minutes before the start. When I went to pick up my race number they asked my name and when I told them, the guy said, "Ah, right, the predicted winner." And then on the warmup a guy was jogging toward me with headphones on and as we passed each other he yelled, "Random positivity: you rock!" So really I had everything going for me for this race.
Warmed up for about 2½ miles and got a few strides in; didn't feel great but didn't feel too terrible either. It was a bit cold but it felt fine on the start line. Went out in first with a ~17:30 guy I sorta know in second, and was alone right away. The course goes onto the bike path a couple minutes in and I was able to get a few 1/4-mile splits (77 and 76) which were helpful. First mile was 5:03 which I was very happy with. Right after the mile mark the course turns around, and there was a strong headwind the entire second mile. The couple 1/4-mile splits I saw were 81 or so and I couldn't do much better. Second mile was 5:25. Third mile felt a bit better, probably because it was mostly not windy, and I did 5:20, and had a little bit of a kick but it was probably fairly pitiful, like a 37-second last 200.
By feel, I'd say my splits if there were no turns, wind, or hills (there were only a couple slight, short grades on the whole course, but a somewhat high number of turns) would be something like 5:03, 5:18, 5:18...so I'm happy with the 5:03 and think if I were to race a 5k in a month I'd be able to keep that pace up the whole way if conditions were favorable; I'm just not quite in shape to keep that up for a whole race right now (2 days running last week doesn't help).
After the race, participants got a free beer at Ninkasi plus a pulled-pork slider, a few fries, and a little cole slaw from a sandwich cart. Also the receipt from the keg I got back at the beginning of February got me another free pint. For the win I got a hat and a comped entry to the Cinco De Mayo race (might use, might not) but didn't get a 22 of Spring Reign like I did the last two years! I was actually pretty disappointed about that.
Two races this year and two wins...plus Zack ran a 5k last Thursday and won, so the Hilyard Harriers are 3-0 this year (much like the Pac-12 on this, the first day of the NCAA tournament!)!
Wednesday, March 20, 2013
Luke - 5.5
5.5mi, 38:31 (7:00)
1.4-mile loop of Pre's Trail in 10:08. When I started it wsa raining, then it got super-windy and was pouring for a few minutes when I was on the trail, and then it stopped suddenly and there was a double rainbow (what does it mean?!?) and was sunny with cool clouds the rest of the run. Racing 5k tomorrow; hopefully the weather is more like the latter half of my run than the former.
1.4-mile loop of Pre's Trail in 10:08. When I started it wsa raining, then it got super-windy and was pouring for a few minutes when I was on the trail, and then it stopped suddenly and there was a double rainbow (what does it mean?!?) and was sunny with cool clouds the rest of the run. Racing 5k tomorrow; hopefully the weather is more like the latter half of my run than the former.
Tuesday, March 19, 2013
Monday, March 18, 2013
Luke - 8.75
8.75mi, 63:06 (7:12)
Fox Hollow again. A bit faster than yesterday--7:20s on the way out, 7:42 up, 5:38 down, 7:00s on the way back--but didn't feel as out of breath. Stomach hurt last half-mile though.
Fox Hollow again. A bit faster than yesterday--7:20s on the way out, 7:42 up, 5:38 down, 7:00s on the way back--but didn't feel as out of breath. Stomach hurt last half-mile though.
Sunday, March 17, 2013
Chris & Jeeni - 1.9
17:54 - 9:25 pace
I put the distance and pace down just for habit's sake. We ran from my house to the track and did a mile warm up, and then did a bunch of stadiums. I did every step, every other, hop with two feet up each step, then every step, then hop every 5 steps on one foot and switching feet on the fifth. Then we did two 200's. She was right behind me on the first that was in 32, then on the second I ran hard out of the gate and finished in 30. We caught our breath while doing a cool down lap and then ran slowly home. Now contemplating what we can eat that is somewhat healthy...
I put the distance and pace down just for habit's sake. We ran from my house to the track and did a mile warm up, and then did a bunch of stadiums. I did every step, every other, hop with two feet up each step, then every step, then hop every 5 steps on one foot and switching feet on the fifth. Then we did two 200's. She was right behind me on the first that was in 32, then on the second I ran hard out of the gate and finished in 30. We caught our breath while doing a cool down lap and then ran slowly home. Now contemplating what we can eat that is somewhat healthy...
Luke - 8.75
8.75mi, 64:37 (7:23)
Fox Hollow. Wasn't pushing too terribly hard, but the times were fast today--7:30s on the way out, 8:09 up, 5:55 down, and 7:20s on the way back. Was breathing heavily the whole time; I ran twice last week and I think the poison oak and the anti-poison-oak drugs are both taking it out of me a bit.
Fox Hollow. Wasn't pushing too terribly hard, but the times were fast today--7:30s on the way out, 8:09 up, 5:55 down, and 7:20s on the way back. Was breathing heavily the whole time; I ran twice last week and I think the poison oak and the anti-poison-oak drugs are both taking it out of me a bit.
Friday, March 15, 2013
Thursday, March 14, 2013
Luke - 5.9
5.9mi, 40:43 (6:54)
1.5-mile loop of Pre's Trail in 11:00.
On Saturday's run apparently I got some poison oak exposure, and it ate me up. At some point before the rash appeared (splotchy on like half my body) I must have scratched it and then rubbed my eye, because by Monday morning that was swollen almost shut. Got to the doctor fairly expediently and got some Prednisone, so I'm almost all healed now. Today's run I felt out of shape, but I pushed the pace a little because I feel like that helps me get back in it when I've had to take a few days off. Hopefully the four days in absentia don't disrupt my training too much, it's just annoying to have this happen right when I was getting in the groove.
1.5-mile loop of Pre's Trail in 11:00.
On Saturday's run apparently I got some poison oak exposure, and it ate me up. At some point before the rash appeared (splotchy on like half my body) I must have scratched it and then rubbed my eye, because by Monday morning that was swollen almost shut. Got to the doctor fairly expediently and got some Prednisone, so I'm almost all healed now. Today's run I felt out of shape, but I pushed the pace a little because I feel like that helps me get back in it when I've had to take a few days off. Hopefully the four days in absentia don't disrupt my training too much, it's just annoying to have this happen right when I was getting in the groove.
Monday, March 11, 2013
Steve - 1
1 mile of jog the curve, sprint the straight. Time was about 7:24. This was my first track workout in a few weeks after hurting my hamstring. I play in a basketball league on Thursday nights and a softball league. Bball game at 7:00 then softball game at 8:15. So of course in the softball game my hamstring tightened up pretty bad running after a home run that someone blasted over my head. But it's mostly healed.
Saturday, March 9, 2013
Luke - 13.6
13.6mi, 1:59:42 (8:48)
Here, I made a map of my route.
A few places were not quite as direct as it shows on the map, but it's close enough.
Here, I made a map of my route.
A few places were not quite as direct as it shows on the map, but it's close enough.
Friday, March 8, 2013
Luke - 8.75
8.75mi, 67:28 (7:42)
Fox Hollow with a couple other guys. 8:45 up, 7:18 down. Stomach hurt the last mile or two but other than that it was a nice little run.
Fox Hollow with a couple other guys. 8:45 up, 7:18 down. Stomach hurt the last mile or two but other than that it was a nice little run.
Thursday, March 7, 2013
Luke - 6.25
Workout with the Flyers. 12' warmup, a couple drills and strides, a 12:00 tempo (2 miles), then 7x300m w/60s rest: 54, 55, 53, 52, 56, 57, 55. Mile cooldown. Was supposed to be 8-10x300m, but my hips and lower legs were hurting, probably from the higher mileage this week.
Wednesday, March 6, 2013
Luke - 4.25
4.25mi, 35:17 (8:18)
Mile loops of 8:28, 8:07, and 8:25. If you had told me five years ago that I would still be eating too much before running, I would be slightly miffed at my inability to learn from my mistakes, just like I am now!
Mile loops of 8:28, 8:07, and 8:25. If you had told me five years ago that I would still be eating too much before running, I would be slightly miffed at my inability to learn from my mistakes, just like I am now!
Tuesday, March 5, 2013
Luke - 13.6
13.6mi, 1:54:54 (8:26)
The Butte. Raining heavily, a bit cold.
Splits: 12:14, 14:49, 9:05, 7:10, 8:29, 3:58, 3:54 (59:42), 4:02, 3:04, 6:34, 6:27, 7:38, 14:45, 12:39.
The Butte. Raining heavily, a bit cold.
Splits: 12:14, 14:49, 9:05, 7:10, 8:29, 3:58, 3:54 (59:42), 4:02, 3:04, 6:34, 6:27, 7:38, 14:45, 12:39.
Monday, March 4, 2013
Sunday, March 3, 2013
Luke - 12.5
12.5mi, 1:43:55 (8:18)
Sunday morning long run. There were three of us to start, but Thomas stayed on the flats so most of the run was just me and another guy named Andrew. He said he was up for hills even though he hadn't done many lately, so I took him up and down a lot of good ones. Up Fox Hollow (9:10) then over to Dillard, then out under the power lines to LCC, then across 30th and took the short way back to the start of Relentless Hills, then back on 25th and 24th to the high school where we'd started (I also ran the half-mile to and from my house). He definitely had a hard time with the hills but said he didn't mind, and that he'd like to do them more often. When we got to the area next to the golf course near the end of the run I warned him about how easy it was to fall, and then like 30 seconds later he fell in the mud. It was pretty funny (I've fallen there more than a dozen times, it doesn't hurt or anything). I would have liked to go farther, but I was getting pretty tight by the end of the run, and then after standing at his car talking for a few minutes I was definitely done. I might go longer than this on Tuesday.
Sunday morning long run. There were three of us to start, but Thomas stayed on the flats so most of the run was just me and another guy named Andrew. He said he was up for hills even though he hadn't done many lately, so I took him up and down a lot of good ones. Up Fox Hollow (9:10) then over to Dillard, then out under the power lines to LCC, then across 30th and took the short way back to the start of Relentless Hills, then back on 25th and 24th to the high school where we'd started (I also ran the half-mile to and from my house). He definitely had a hard time with the hills but said he didn't mind, and that he'd like to do them more often. When we got to the area next to the golf course near the end of the run I warned him about how easy it was to fall, and then like 30 seconds later he fell in the mud. It was pretty funny (I've fallen there more than a dozen times, it doesn't hurt or anything). I would have liked to go farther, but I was getting pretty tight by the end of the run, and then after standing at his car talking for a few minutes I was definitely done. I might go longer than this on Tuesday.
Saturday, March 2, 2013
Friday, March 1, 2013
Luke - 10.5
10.5mi, 82:56 (7:53)
Mile loops of 8:07, 8:01, 7:57, 7:53, 7:54, 7:49, 7:34, 7:36, and 7:38. Didn't leave til after 9pm. Pitstop after loop #5. Turns out the lights turn off at 10pm so the last 3½ loops were in the dark.
Mile loops of 8:07, 8:01, 7:57, 7:53, 7:54, 7:49, 7:34, 7:36, and 7:38. Didn't leave til after 9pm. Pitstop after loop #5. Turns out the lights turn off at 10pm so the last 3½ loops were in the dark.
Subscribe to:
Posts (Atom)