1.25mi, 11:23 (9:06)
My legs were WAY more messed up from the half marathon than I thought they would be--they felt decent on Sunday but on Monday I woke up and my right calf was so tight I could barely walk.
Headed out toward the mile loop to see if I could do one or two, but a quarter-mile in I decided I'd just go to the track and back for a total of one mile. When I got there I talked to Jeff for a while (he wasn't sure if he'd even run the half, and ended up doing 9 miles before dropping out) and then to Thomas (who had volunteered at an aid station instead of running, and was on the track doing a workout). Thomas was heading to the bark for his cooldown and invited me along, and after standing there a while my leg felt better so I headed out with him, but by the time I got to the bark I knew it was time to turn around so I just headed back home.
Tuesday, April 30, 2013
Sunday, April 28, 2013
Steve - 4.75
I ran with a new group of guys this morning. They meet pretty early (for me anyway) at 9:30 am on Sundays. All I knew going in was that they usually run 200 repeats and that one of the guys in the group ran the 800 for UCLA several years back in 1:52. When I arrived I heard that the plan was to do three sets of three 300m intervals. Seemed like an appropriately challenging workout for what I'm trying to accomplish. Recovery between each set was 1:30 only and 5 minutes between sets.
There were 5 of us and the stated goal was to run them between 50 and 55 seconds. First set went pretty well as I stayed with the group (52, 51, 52). I knew I was in trouble on the second set when I ran a 52 on the first one and it felt really hard. Next two were slower (54, 54). I was hoping I would feel better for the 3rd set but my first repeat was really hard and it was 55. Next one was miserable in 60. I ripped the shirt off on the last one so I could sat least get under 60 and I did (58). So not sure exactly what this workout tells me. I've got one month to get my act together and run 2:15 800. I think if I can do this same workout and get every split under 53 I'll be pretty close.
Also we did a really long warmup (26 min) which also serves as the longest consecutive run I have done in 3-4 months. So that may have sapped a little energy. Cool down of 9:55
3x300 in (52 51 52) , (52 54 54), (55 60 58)
955 cd
There were 5 of us and the stated goal was to run them between 50 and 55 seconds. First set went pretty well as I stayed with the group (52, 51, 52). I knew I was in trouble on the second set when I ran a 52 on the first one and it felt really hard. Next two were slower (54, 54). I was hoping I would feel better for the 3rd set but my first repeat was really hard and it was 55. Next one was miserable in 60. I ripped the shirt off on the last one so I could sat least get under 60 and I did (58). So not sure exactly what this workout tells me. I've got one month to get my act together and run 2:15 800. I think if I can do this same workout and get every split under 53 I'll be pretty close.
Also we did a really long warmup (26 min) which also serves as the longest consecutive run I have done in 3-4 months. So that may have sapped a little energy. Cool down of 9:55
3x300 in (52 51 52) , (52 54 54), (55 60 58)
955 cd
Luke - 15
Eugene Half Marathon, 1:18:59 (35th place)
Walk/jogged to the start at about 6am and did a little bit of jogging, pinned my number on my jersey, had a couple gels, and talked to a bunch of other runners I know. Did some strides on the start line, listened to the nation anthem, and then the starter (guy who got 10th place at the Boston Marathon this year and, shall we say, knows his way around the inside of a giant foam representation of a popular breakfast food) tried and failed to shoot the starter's pistol. The announcer went "3, 2, 1" and then nothing happened. We all laughed at him, and then the announcer just shouted through the megaphone, "Go!" and about a second later the starter actually managed to make the gun go bang.
I settled into an easy pace early, and about a quarter mile in picked it up slightly. I hit my watch at 1 mile but didn't look at it, deciding to only look at my 2-mile splits. About a mile and a half in I was thinking "this is feeling really long," which isn't really a good sign. My 2-mile split was right where I wanted it to be, though (11:31). I'd talked to my friend Matt before the race and he said he would be doing about 5:55s since he had taken a lot of time off and only really got three weeks of training in...I told him he should go faster than that since I know he is way faster than me. A little past a mile he caught up to me, and at two miles he said, "Yeah this pace feels good, I'll just run with you." It was definitely nice having him to run with. We passed Zack and our friend Thomas at about 2½ miles and they cheered for us and we waved. The next 2-mile split was 11:38 with a slight uphill starting just before the end of it, so I was decently happy with that one as well. The next 2-mile split was also 11:38, with some uphill followed by a bit of downhill in the first mile of it. Around 5 miles my stomach was cramping up and I decided I'd hop into the next bathroom I saw on the course. I expected it to not be far since it seemed like they had a lot of them out there, but I was not seeing one at all. I started speeding up to try and get to one sooner, and ended up feeling a little better just from being at that faster pace. By the time I found one, just before mile 8, I didn't really need it too badly, but I went in anyway, as a precaution. I of course timed my break and it was 58 seconds. When I jumped back in to the race I felt decent for a couple minutes, but stopping had deadened my legs a good bit. The next mile had a sizable hill in it and I was without my running partner, so things got pretty tough pretty quick. I was hurting pretty good and getting passed by a few handfuls of people, and then just before mile 10 I got a sideache, which hasn't happened in like four years, and had to walk for a little bit. As I was walking, Matt passed me, and I started running again so I could ask him what happened. Apparently he had taken a pitstop about a mile after I did (and his portaloo split wasn't as fast as mine). Difference is he felt really good, and I was only able to stay with him for a few seconds. The next mile was another slow one, but after that my legs started coming back to me (thankfully!). As I started accelerating there was a left turn followed 150m later by a right turn, and I looked over my shoulder at the second turn and saw, at the first turn, my friend Renee, who was leading the women's race of the half marathon! I was happy for her and all but of course I sped up so as not to give her a chance of catching me. As I came over the footbridge about 3/4 of a mile from the finish I passed a guy who said "1:18!" or something to that effect, I can't really remember. The gist was that he was going for 6-minute pace, I surmised, so I said, "Yeah, but it's coming up quick! Gotta dig deep!" Entering the stadium I felt strong but not fast. Finished hard, then after getting my medal I was able to cheer on Renee as she broke the tape.
Talked to a bunch of people in the finishing area, then grabbed a chocolate milk and a piece of bagel and headed out (it was no-reentry, kinda annoying) to the beer garden. Even after standing around talking for like 15 minutes I was the first one there, and the guy wasn't even sure of the price yet. Ended up paying $5 for a pint of I can't even remember what, and sitting and drinking it surrounded by empty chairs and tables. Then headed out to talk with some friends, and attempted a cooldown with the guy who got fifth. Made it probably less than a half mile of hobbling before stopping due to stomach pain, and ducked into the music building wherein I was able to find a very nice bathroom. Walked back and watched a few people finished and talked to lots of people, then finally walked home with a couple guys and us and Zack went out to breakfast and demolished a ton of food. There were three post-race barbecues going on in the afternoon, but I took a nap and ended up only going to one, but it was a lot of fun. Unfortunately, the race being on a Sunday meant I had to leave early to get ready for the workweek.
All in all I wasn't really happy with the race--I thought I could BS a decent half-marathon time, and that didn't really work out--but other than miles 8-11 the weekend was a lot of fun.
Splits: 5:48, 5:43, 5:43, 5:55, 5:57, 5:41, 5:44, 6:41 (with :58 pitstop), 5:56, 6:34, 6:26, 6:01, 6:42 (1.1mi)
Saturday, April 27, 2013
Luke - 3.25
3.25mi, 23:00 (7:04)
Jogged down to campus, where the Eugene Marathon 5k was going on, because Flap Jack the Krusteaz pancake had asked me to pace for him. A guy I know on the UO Running Club team (Andrew) was trying to beat him, as was a girl on Team Run Eugene who usually does 1500s on the track (Jordyn). Lots of smack had been talked in the weeks leading up to this race, and I was excited to see how it would all go down. Flap wanted me to run the first mile with him and come through in 5:25-5:30. I was talking to his coach before the race started and he said I should run a little slower, and I thought he was looking out for his runner, but then he went on to say that it was so Jordyn, who he also coaches, would have a better chance of beating him. Conflict of interest!
I joined into the race about 50m in, and got right up next to Flap Jack. I realized I should have worn my Garmin so I'd know the right pace for sure, but instead I mostly just keyed off a runner who was out in front of us and I knew would be doing about 5:05s. Flap was going a little faster than 5:25 pace, so I just stayed close to him for the start. Around the first turn, a bit over a quarter mile in, someone (maybe his coach but I didn't actually see him) told Flap to slow down, and a little before the half-mile point I told him "5:20 pace, a bit fast," but he wasn't letting up. Jordyn was right behind us, employing really the only strategy one should use when trying to beat Flap Jack: sit behind him for about three miles, then outkick him. She was breathing pretty heavily, but I couldn't hear Flap's breathing through the giant pancake suit. I didn't see Andrew anywhere. I told Flap that he was under pace one more time and he just said "yeah." I didn't ever see the 1-mile mark, so at about 6 minutes I pulled off, but first gave Flap the rundown: "You're in sixth, but fifth is coming back to you; Jordyn is right behind you." I walked for a little while and didn't see Andrew until somewhere over 6-minute pace. I asked him what was up and he just gave me a thumbs-down sign (he would end up DNFing). I walk-jogged over to Hayward Field and met up with some friends to watch the finish (the end was the same as the end of the marathon: enter the stadium and finish at the finish line). After four or five faster runners came through, Flap Jack entered the stadium alone and had enough time to showboat a little and give high fives to the kids in the stands, and still came through at an absolutely amazing 17:08. Jordyn came through about 20 seconds later; apparently the move had been made at 2 miles and she just couldn't hang on. She was genuinely bummed about not beating the pancake even though she'd PRed (although she said that PR was pretty soft since she usually runs shorter stuff). 17:08, though, really is an amazing time for a pancake.
Jogged down to campus, where the Eugene Marathon 5k was going on, because Flap Jack the Krusteaz pancake had asked me to pace for him. A guy I know on the UO Running Club team (Andrew) was trying to beat him, as was a girl on Team Run Eugene who usually does 1500s on the track (Jordyn). Lots of smack had been talked in the weeks leading up to this race, and I was excited to see how it would all go down. Flap wanted me to run the first mile with him and come through in 5:25-5:30. I was talking to his coach before the race started and he said I should run a little slower, and I thought he was looking out for his runner, but then he went on to say that it was so Jordyn, who he also coaches, would have a better chance of beating him. Conflict of interest!
I joined into the race about 50m in, and got right up next to Flap Jack. I realized I should have worn my Garmin so I'd know the right pace for sure, but instead I mostly just keyed off a runner who was out in front of us and I knew would be doing about 5:05s. Flap was going a little faster than 5:25 pace, so I just stayed close to him for the start. Around the first turn, a bit over a quarter mile in, someone (maybe his coach but I didn't actually see him) told Flap to slow down, and a little before the half-mile point I told him "5:20 pace, a bit fast," but he wasn't letting up. Jordyn was right behind us, employing really the only strategy one should use when trying to beat Flap Jack: sit behind him for about three miles, then outkick him. She was breathing pretty heavily, but I couldn't hear Flap's breathing through the giant pancake suit. I didn't see Andrew anywhere. I told Flap that he was under pace one more time and he just said "yeah." I didn't ever see the 1-mile mark, so at about 6 minutes I pulled off, but first gave Flap the rundown: "You're in sixth, but fifth is coming back to you; Jordyn is right behind you." I walked for a little while and didn't see Andrew until somewhere over 6-minute pace. I asked him what was up and he just gave me a thumbs-down sign (he would end up DNFing). I walk-jogged over to Hayward Field and met up with some friends to watch the finish (the end was the same as the end of the marathon: enter the stadium and finish at the finish line). After four or five faster runners came through, Flap Jack entered the stadium alone and had enough time to showboat a little and give high fives to the kids in the stands, and still came through at an absolutely amazing 17:08. Jordyn came through about 20 seconds later; apparently the move had been made at 2 miles and she just couldn't hang on. She was genuinely bummed about not beating the pancake even though she'd PRed (although she said that PR was pretty soft since she usually runs shorter stuff). 17:08, though, really is an amazing time for a pancake.
Friday, April 26, 2013
Luke - 6
6mi, 51:14 (8:32)
Drove up to the Fox Hollow parking lot of Ridgeline for a shortish trail run. When I added up the mileage before I left I thought it was 5 miles, and only realized halfway through that it was actually 6. Route was: "low" trail to Dillard, half a mile on the road, over Mount Baldy to Spring, around Mount Baldy back to Dillard, down the fun trail with a ravine crossing, past the Fox Hollow trail and up the hill to the stream crossing, loop around on Martin Street and end by going up Fox Hollow (in 8:54).
Drove up to the Fox Hollow parking lot of Ridgeline for a shortish trail run. When I added up the mileage before I left I thought it was 5 miles, and only realized halfway through that it was actually 6. Route was: "low" trail to Dillard, half a mile on the road, over Mount Baldy to Spring, around Mount Baldy back to Dillard, down the fun trail with a ravine crossing, past the Fox Hollow trail and up the hill to the stream crossing, loop around on Martin Street and end by going up Fox Hollow (in 8:54).
Thursday, April 25, 2013
Luke - 2.25
2.25mi, 20:07 (8:56)
Was tired from the workweek, so I didn't run when I got home, but a group of people meet on full moon nights to run/hike up a nearby hill called Mount Pisgah, so I made that my run for the day. I ended up being the only one there who planned on running, so when everyone else (about a dozen people) started hiking up, I ran around the flat section for a bit, then used the bathroom, then ran up. The ascent took me 14:38, and I was going pretty hard the whole time.
At the top we had a little bit of wine/beer and some cookies, and I hiked down with everyone else.
Was tired from the workweek, so I didn't run when I got home, but a group of people meet on full moon nights to run/hike up a nearby hill called Mount Pisgah, so I made that my run for the day. I ended up being the only one there who planned on running, so when everyone else (about a dozen people) started hiking up, I ran around the flat section for a bit, then used the bathroom, then ran up. The ascent took me 14:38, and I was going pretty hard the whole time.
At the top we had a little bit of wine/beer and some cookies, and I hiked down with everyone else.
Wednesday, April 24, 2013
Luke - 9.75
9.75mi, 70:53 (7:16)
1.4-mile loop of Pre's Trail, took the trail around the pond and then finished on the 1.5-mile loop, then did the full 1.5-mile loop.
1.4-mile loop of Pre's Trail, took the trail around the pond and then finished on the 1.5-mile loop, then did the full 1.5-mile loop.
Tuesday, April 23, 2013
Luke - 7.5
7.5mi, 53:44 (7:09)
22.5' warmup, 3 miles alternating 85 and 100 per quarter, 12.5' cooldown.Headed to Amazon for a workout, and on the way there saw Thomas, who said he'd warm up with me and then maybe join in the workout. At the end of the warmup he said he decided not to do it, and then we talked a bit more and each went to the bathroom and got some water. I headed back to the trail and started the workout, and about 600m in Thomas caught up to me...apparently I'd misunderstood as he was going back and forth on wanting to do it and he actually had decided to tag along until he felt like quitting.
It was kind of hard to stay on the exact right paces but we were pretty close: 86, 94, 87, 101, 89, 99, 85, 103, 88, 98, 86, 100. That 89 was because as we were starting the loop someone was coming toward Thomas on the trail and each runner went the same way and they ended up kinda stopping in front of each other and maybe colliding slightly.
Thomas ended up staying for the whole workout, which went by really fast. Overall it was pretty easy, which is probably what I needed. Half marathon on Sunday...it's not my A race or anything but I'll be giving it a good effort and hope to feel good coming through in a decent time.
22.5' warmup, 3 miles alternating 85 and 100 per quarter, 12.5' cooldown.Headed to Amazon for a workout, and on the way there saw Thomas, who said he'd warm up with me and then maybe join in the workout. At the end of the warmup he said he decided not to do it, and then we talked a bit more and each went to the bathroom and got some water. I headed back to the trail and started the workout, and about 600m in Thomas caught up to me...apparently I'd misunderstood as he was going back and forth on wanting to do it and he actually had decided to tag along until he felt like quitting.
It was kind of hard to stay on the exact right paces but we were pretty close: 86, 94, 87, 101, 89, 99, 85, 103, 88, 98, 86, 100. That 89 was because as we were starting the loop someone was coming toward Thomas on the trail and each runner went the same way and they ended up kinda stopping in front of each other and maybe colliding slightly.
Thomas ended up staying for the whole workout, which went by really fast. Overall it was pretty easy, which is probably what I needed. Half marathon on Sunday...it's not my A race or anything but I'll be giving it a good effort and hope to feel good coming through in a decent time.
Steve - 1.75
I decided to do a more 800 m specific workout based on the recommendations of Luke. 300, 500, 200, 600 with full recovery in between each rep. My goal is to run a 2:15 800 by May 31. So running near 33/34 200 pace is what I was going for. First 300 went well as I knocked out in easily in 49. For the 500 I unfortunately fucked up the time on my watch. I basically have to press the split button as hard as I can for it to work. And it almost never seems to be hard enough when I'm exhausted at the end of a set. So I have no idea what my times were for the 500 or 200 unfortunately. I'm sure the 200 was around 33 cuz I felt like I was going reasonably fast. No clue on the 500. The 600 was pretty slow. 600 is always a hard distance to run. Just feels so unnatural to do 1.5 laps. I ran it in 1:52, which is like 37 sec / 200 m. Not a bad workout although frustrating I screwed up the splits. I decided I'm going to use my lady's running watch for track workouts exclusively after this fiasco. So frustrating to not get accurate splits. I did end up talking to some other runners afterwards and heard about a track workout on Sunday mornings where they run up to 12 200 m repeats. Of course I agreed to join. We'll see how if I can make it to 12. Stay tuned.
Monday, April 22, 2013
Luke - 9
9mi, 65:25 (7:16)
Took the alternate route up Fox Hollow, then added the stream crossing on the way down. Felt pretty good, in part due to the nice weather (65ยบ+ and sunny), which is supposed to last all week. Kept up sub-7 pace the entire way back from the hills, despite there being a fierce headwind the whole time. Also did 4 pullups, 30 seconds rest, 3 pullups on the way back.
Sunday, April 21, 2013
Luke - 3.25
3.25mi, 26:56 (8:17)
Mile loops of 8:23 and 8:03, with Zack. I was insanely tired after spending the weekend with my mom (getting up before 7 every day, then doing a lot of things during the day, all after a week of work) and Zack had biked over 60 miles in the morning, so this is all either of us could muster.
Mile loops of 8:23 and 8:03, with Zack. I was insanely tired after spending the weekend with my mom (getting up before 7 every day, then doing a lot of things during the day, all after a week of work) and Zack had biked over 60 miles in the morning, so this is all either of us could muster.
Saturday, April 20, 2013
Steve - 1.25
Blazing heat in Palm Springs. I convinced my brother to join me for a workout on the track. We did 3x400 with full recovery. Well as much recovery as one can get in 91 degree heat. The first one went by in 70 seconds. I knew I could run it faster. My brother was right behind me on that one. I decided I want to beat him more in the second one. The hardest part of running a 400 is always the second curve. I made a concerted effort to pick it up in the second curve and I hit 67 in the second. He was way back in like 71 something. I told him on the last one that you really have to work that second curve so he was ready for the third one. I hit 67 again and he was right behind in 68. Called it a day after that.
Luke - 2.4
2.4mi, 22:00 (9:10)
Went out to Mount Pisgah with my mom, and she hiked straight to the top while I added on an extra mile or so. Very tough hill. Afterward we hiked a longer way down together.
Went out to Mount Pisgah with my mom, and she hiked straight to the top while I added on an extra mile or so. Very tough hill. Afterward we hiked a longer way down together.
Friday, April 19, 2013
Luke - 5.5
5.5mi, 43:57 (7:59)
1.4-mile loop of Pre's Trail. Last night I had to pick my mom up at the airport at 12:15, and then she wanted to get an early start to the day, so I got up before 7 for this. Later in the day we hiked (on Ridgeline) for 3.5 miles.
1.4-mile loop of Pre's Trail. Last night I had to pick my mom up at the airport at 12:15, and then she wanted to get an early start to the day, so I got up before 7 for this. Later in the day we hiked (on Ridgeline) for 3.5 miles.
Thursday, April 18, 2013
Luke - 8.75
8.75mi, 65:24 (7:28)
20' warmup; 2 miles on the bark in 11:17; 1/4-mile jog to the base of a hill; 4x400m hill repeats with 400m jog rest: 98, 92, 91, 90; 1/4-mile jog rest, 1 mil on the bark in 6:02; 10' cooldown.
Ran with some faster people. The plan was 2 miles at 5:40 pace on the bark, 4 1/4-mile hill repeats, 2 miles at 5:20 pace on the track. The first 2 miles felt nice and relaxed. The first hill was a bit difficult because it's been a long time since I've done hill repeats, but on the second one I remembered how it was supposed to feel and the rest were just fun. The track was taken up with a middle-school track meet so we went back to the bark for the last 2-mile. I hung on to 5:20 pace for about a quarter mile and then my whole body shut down, including my stomach. Did the best I could and managed to get through one mile, then headed to the bathroom and came back to the bark for a little cooldown. Despite not finishing the workout, I was happy with it.
Wednesday, April 17, 2013
Luke - 13.75
13.75mi, 1:53:50 (8:16)
Went straight from work and parked at the East end of Ridgeline, and all the way out to the West end of it, and back with an extra couple detours. Wanted to go a decent pace most of the way and then try to pick it up the last 5½ miles, but was pretty tired by the time I got to that point, and then after going up Fox Hollow (9:10) my stomach started hurting, and the last three miles were really tough, with lots of stopping and just standing until my stomach allowed me to go again.
On Monday I planned on doubling, but after what happened in Boston I was feeling pretty down when I got home and just read news about it and went to bed, and then didn't run the next day either.
Went straight from work and parked at the East end of Ridgeline, and all the way out to the West end of it, and back with an extra couple detours. Wanted to go a decent pace most of the way and then try to pick it up the last 5½ miles, but was pretty tired by the time I got to that point, and then after going up Fox Hollow (9:10) my stomach started hurting, and the last three miles were really tough, with lots of stopping and just standing until my stomach allowed me to go again.
On Monday I planned on doubling, but after what happened in Boston I was feeling pretty down when I got home and just read news about it and went to bed, and then didn't run the next day either.
Chris & Jeeni - 2.18
20:07 - 9:13 pace
After work we ran an out and back from my house. I'm doing playing in the basketball men's league now, so I'm going to try and get into a rhythm of running more often so I can get my base up and maybe do a half marathon training track to help get in good shape for Hood to Coast this year!
After work we ran an out and back from my house. I'm doing playing in the basketball men's league now, so I'm going to try and get into a rhythm of running more often so I can get my base up and maybe do a half marathon training track to help get in good shape for Hood to Coast this year!
Monday, April 15, 2013
Sunday, April 14, 2013
Luke - 16.75
16.75mi, 1:59:14 (7:07)
Long run with a couple other guys on a logging road. It was closed a little past 5 miles in so we turned around there; Thomas wanted to run shorter so he just went back, and Kevin and I went back until about an hour, then after I took a pitstop we turned around again and headed back out to the same place before coming back. The second half we were going a good bit faster than the first half, and with 2 or 3 miles to go my stomach started hurting again and my legs didn't have much left either. I let Kevin go (he also did three extra miles at the end) and made it back pretty slowly. With my fast third quarter and slow fourth quarter of the run, I ended up having almost the exact same splits for the first half as the second half: 59:39 and 59:35.
Long run with a couple other guys on a logging road. It was closed a little past 5 miles in so we turned around there; Thomas wanted to run shorter so he just went back, and Kevin and I went back until about an hour, then after I took a pitstop we turned around again and headed back out to the same place before coming back. The second half we were going a good bit faster than the first half, and with 2 or 3 miles to go my stomach started hurting again and my legs didn't have much left either. I let Kevin go (he also did three extra miles at the end) and made it back pretty slowly. With my fast third quarter and slow fourth quarter of the run, I ended up having almost the exact same splits for the first half as the second half: 59:39 and 59:35.
Saturday, April 13, 2013
Steve - 1.75
One mile warmup in 7:45. Did drills and a few 100 yard strides on the football field. Then I did two 400 meter repeats with full recovery. First one in 68 seconds. Second in 73 seconds. Walked another 400m recovery and then did 2x200m with 200m walk in between. I messed up the split on the first one but it was probably like 31 or 32 and then the second one was 33. I decided to finish up with one lap of sprint the straight, jog the curves. That has sort of become my go-to workout these days. I then knocked out 40 yards of lunges and some squat jumps and was on my way.
I'm trying to develop more speed and explosiveness in part because I'm playing in a bball league (who do I think I am, Chris?) and because I have dreams of running a fast 800 again. Without goals it's difficult to stay motivated so I figure I might as well have a totally unrealistic goal of running 800 meters in 2 minutes flat. I have a significant birthday approaching in about 47 days so I'm hoping I can get to like 2:15 or so by then. I did a time trial last Saturday in 2:45. I'm not sure that reflects my true shape right now but it's probably not that far off.
I'm trying to develop more speed and explosiveness in part because I'm playing in a bball league (who do I think I am, Chris?) and because I have dreams of running a fast 800 again. Without goals it's difficult to stay motivated so I figure I might as well have a totally unrealistic goal of running 800 meters in 2 minutes flat. I have a significant birthday approaching in about 47 days so I'm hoping I can get to like 2:15 or so by then. I did a time trial last Saturday in 2:45. I'm not sure that reflects my true shape right now but it's probably not that far off.
Luke - 9
9mi, 68:42 (7:38)
Fox Hollow (8:01 up), plus the stream crossing on the way down. Ran the first 3+ miles with Zack and our running friend Andrew. Andrew had raced a 1500 yesterday and was pretty sore from it, so we took it easy. On the way back on Amazon I saw a fast Kenyan, and how he looked is one of the most amazing things I've ever seen. I saw him across the loop and his pace looked to be somewhere in the mid-4 range and he wasn't struggling at all. When he caught up to me and passed me (I was doing 7-flat pace) I was surprised to hear his feet tap the ground because it seemed like he was floating a few inches above the ground and just flying forward. It was seriously inspiring.
Fox Hollow (8:01 up), plus the stream crossing on the way down. Ran the first 3+ miles with Zack and our running friend Andrew. Andrew had raced a 1500 yesterday and was pretty sore from it, so we took it easy. On the way back on Amazon I saw a fast Kenyan, and how he looked is one of the most amazing things I've ever seen. I saw him across the loop and his pace looked to be somewhere in the mid-4 range and he wasn't struggling at all. When he caught up to me and passed me (I was doing 7-flat pace) I was surprised to hear his feet tap the ground because it seemed like he was floating a few inches above the ground and just flying forward. It was seriously inspiring.
Friday, April 12, 2013
Luke - 12.5
12.5mi, 1:51:45 (8:56)
Same route as last Wednesday, but took it easier. This has got to be the hilliest run I know now, maybe the toughest 12.5-miler in town. Legs were pretty sore by the end from today's hills and yesterday's 200s.
Same route as last Wednesday, but took it easier. This has got to be the hilliest run I know now, maybe the toughest 12.5-miler in town. Legs were pretty sore by the end from today's hills and yesterday's 200s.
Thursday, April 11, 2013
Luke - 7.5
Workout with the Flyers (although I ran the whole thing alone). 14' w/u; 6x3x200m, 200m rest between reps, 2 minutes rest between sets; 16' c/d. Splits were: 34, 37, 37 / 34, 36, 36 / 35, 37, 36 / 35, 37, 35 / 35, 37, 38 / 35, 36, 36. This was all on the bark; I'd say that added a couple seconds per. Legs were pretty sore after--first time I've done this much "speed" in a long while.
Wednesday, April 10, 2013
Tuesday, April 9, 2013
Luke - 7.25
7.25mi, 56:02 (7:43)
Went straight from work to Ridgeline and did the same route as last Tuesday. First half was slower (30:06) and then after a pitstop I did a bit of faster stuff on the second half.
Went straight from work to Ridgeline and did the same route as last Tuesday. First half was slower (30:06) and then after a pitstop I did a bit of faster stuff on the second half.
Steve - 2
Mile warmup. Invited some guys from my bball team to come out to workout. I decided we should do sprint the straight, jog the curves. After 3 laps they were dying so I decided we'd get some full recovery and then bang out some 200s. So the 200s turned out to be pretty fast for me. Maybe it was because we ran the wrong distance or I was trying to impress them with my blazing speed, but my I clocked them both under 30 secs. Which is sort of fast for me these days. 29 and 28 and to be somewhat precise. Closed with lunges and squat jumps.
Monday, April 8, 2013
Sunday, April 7, 2013
Luke - 12
12mi, 88:28 (7:22)
Was going to wake up at 7am and have a leisurely breakfast and decide whether or not to meet the group at 8 for the long run at 8:30 a half hour away, but I woke up at 7:57 with my alarm turned off and just decided to go without seeing how my legs felt first. Was out the door in about 5 minutes and I had Siri text one of the guys to let them know to wait for me. Got to Cottage Grove Lake a couple minutes after 8:30 and another guy showed up about 1 minute later so I did pretty well.
The loop around the lake is 8.6 miles and I ran that with the group feeling pretty good until my stomach started bothering me about 7 miles in. Luckily there is a bathroom where we park so I was able to use that when we paused for Gatorade and stuff at the cars. When we started back up again the group was going a bit quick, like 7-flat pace, and my legs were starting to feel yesterday's race, so I hung back after a half mile. I only planned on 12 so I turned around about ten minutes later, and our friend Thomas was doing the same so we ran back to the parking lot together.
I hadn't brought much in the way of a change of clothes but I had a too-small sweatshirt and jeans to put on over my running shorts, so Thomas and I went to a nice little coffee shop on the way back into town.
Was going to wake up at 7am and have a leisurely breakfast and decide whether or not to meet the group at 8 for the long run at 8:30 a half hour away, but I woke up at 7:57 with my alarm turned off and just decided to go without seeing how my legs felt first. Was out the door in about 5 minutes and I had Siri text one of the guys to let them know to wait for me. Got to Cottage Grove Lake a couple minutes after 8:30 and another guy showed up about 1 minute later so I did pretty well.
The loop around the lake is 8.6 miles and I ran that with the group feeling pretty good until my stomach started bothering me about 7 miles in. Luckily there is a bathroom where we park so I was able to use that when we paused for Gatorade and stuff at the cars. When we started back up again the group was going a bit quick, like 7-flat pace, and my legs were starting to feel yesterday's race, so I hung back after a half mile. I only planned on 12 so I turned around about ten minutes later, and our friend Thomas was doing the same so we ran back to the parking lot together.
I hadn't brought much in the way of a change of clothes but I had a too-small sweatshirt and jeans to put on over my running shorts, so Thomas and I went to a nice little coffee shop on the way back into town.
Saturday, April 6, 2013
Luke - 15.8
Shotgun Trail Blast 25k, 1:53:42 (1st place)
Zack now works part time (once every few weeks) for the company that puts on almost all the races around here, and last week he went up with another guy to check out the course for this race and make sure everything was okay. When he got back he told me it was my kind of race: single-track trails, and the 5.2-mile loop I'd do three times was 2 miles uphill, a mile downhill, and 2 miles rolling downhills. He also said if it were to rain at any point between then and the race that the whole thing would be very muddy. Yesterday it rained most of the day, and this morning on the drive out there it was pretty much constant rain...so I was excited.
Got out there an hour before the start, like I'd planned, and watched the eight people running the 50k start their race (six circuits of the same loop as mine). I checked out some of the trails just walking and easy jogging, went to the bathroom, had a gel and a few swigs of water, pinned my number on and changed into my racing kit, and it was time to start.
The course started in the parking lot before heading onto the trails just about 50m in. I went straight to the front without sprinting too hard, and went at a pace that would allow anyone that might have given me competition to run with me. No one did, so I settled into a decent pace as we headed uphill. I wanted to run each loop faster than the last, so I wasn't going too hard the whole first loop. Probably about the same effort as my run on Wednesday. The rain was intermittent and the trail was fun. The uphill wasn't quite as hard as I expected and the downhill was pretty fun, although I couldn't go too fast due to switchbacks and obstacles. I didn't see anyone behind me after about a mile and a half in, but every once in a while I'd pass someone from the 50k. Came through the transition area at about 37:15 and as I headed through the parking lot about 15 seconds later I took my gloves off and threw them on my car.
I was definitely giving it more effort on the second loop, and was feeling it in my breathing. I'd looked at my watch at a couple landmarks during the first loop and was slightly ahead of those times on the second loop despite it being those 15 seconds (finish line to start line) longer. Near the top of the hill I started lapping people from my race. I was giving it a good effort down the hill as I came up on a woman I was lapping, and right after saying "coming up behind you" I took my eyes off the trail for a second and totally ate it head first off the side of the trail. I don't think it was even a root I tripped on, just a slightly-raised mound of dirt. I got up pretty quick and apologized to the woman and made sure she knew it wasn't her fault at all and then went on my way. I caught up to the second-place 50ker a mile or two later and chatted with him for a few seconds as I passed him, and he bid me farewell by saying, "Keep smiling, brother," which I liked. I came through the second lap in 37-flat, which means I was about 30 seconds faster.
I tried to pick it up further as I started the final lap, but my legs were feeling a bit like jelly. I was about a minute slower to the top of the hill than I had been on the previous two laps, and in the next, downhill mile I lost about another minute. Part of that was also that the rain had picked up, and with a hundred people coming through the trail it had gotten pretty messy. I told myself there was a chance that someone could be catching me, and that kept me pushing hard enough that no one did. Was feeling pretty slow by the end but only lost another 30 seconds or so in the last couple miles to come through at about 39:30.
At the finish they got my tag and I went straight to the beer table, which was only about five feet from the end of the chute. Some of the people there at the finish laughed at how quickly I started drinking beer after finishing, but it tasted so good. I finished it before I got back to my car, where I changed in the pouring rain--I'd brought just enough clothes to be mostly-dry before heading back to the shelter at the finish. I grabbed another beer, and also a bowl of burrito stuff from Qdoba and some granola-type stuff. There was a fireplace with people huddled around and I joined them and chatted a bit, first with the people who had done the shorter races (there was a 5k and a 10k) and then with the people in my race as they started coming in. We were all cold and wet so I just sat in front of the fire eating until I stopped shivering, and then stood and slowly spun like a rotisserie chicken to get myself warm and dry.
For winning I got a trophy and medal similar to the ones I got at the Bristow race, and a coupon for $20 off my next race. Once home I had two more beers in the shower, took a nap, watched basketball, and ate DoughCo.
Zack now works part time (once every few weeks) for the company that puts on almost all the races around here, and last week he went up with another guy to check out the course for this race and make sure everything was okay. When he got back he told me it was my kind of race: single-track trails, and the 5.2-mile loop I'd do three times was 2 miles uphill, a mile downhill, and 2 miles rolling downhills. He also said if it were to rain at any point between then and the race that the whole thing would be very muddy. Yesterday it rained most of the day, and this morning on the drive out there it was pretty much constant rain...so I was excited.
Got out there an hour before the start, like I'd planned, and watched the eight people running the 50k start their race (six circuits of the same loop as mine). I checked out some of the trails just walking and easy jogging, went to the bathroom, had a gel and a few swigs of water, pinned my number on and changed into my racing kit, and it was time to start.
The course started in the parking lot before heading onto the trails just about 50m in. I went straight to the front without sprinting too hard, and went at a pace that would allow anyone that might have given me competition to run with me. No one did, so I settled into a decent pace as we headed uphill. I wanted to run each loop faster than the last, so I wasn't going too hard the whole first loop. Probably about the same effort as my run on Wednesday. The rain was intermittent and the trail was fun. The uphill wasn't quite as hard as I expected and the downhill was pretty fun, although I couldn't go too fast due to switchbacks and obstacles. I didn't see anyone behind me after about a mile and a half in, but every once in a while I'd pass someone from the 50k. Came through the transition area at about 37:15 and as I headed through the parking lot about 15 seconds later I took my gloves off and threw them on my car.
I was definitely giving it more effort on the second loop, and was feeling it in my breathing. I'd looked at my watch at a couple landmarks during the first loop and was slightly ahead of those times on the second loop despite it being those 15 seconds (finish line to start line) longer. Near the top of the hill I started lapping people from my race. I was giving it a good effort down the hill as I came up on a woman I was lapping, and right after saying "coming up behind you" I took my eyes off the trail for a second and totally ate it head first off the side of the trail. I don't think it was even a root I tripped on, just a slightly-raised mound of dirt. I got up pretty quick and apologized to the woman and made sure she knew it wasn't her fault at all and then went on my way. I caught up to the second-place 50ker a mile or two later and chatted with him for a few seconds as I passed him, and he bid me farewell by saying, "Keep smiling, brother," which I liked. I came through the second lap in 37-flat, which means I was about 30 seconds faster.
I tried to pick it up further as I started the final lap, but my legs were feeling a bit like jelly. I was about a minute slower to the top of the hill than I had been on the previous two laps, and in the next, downhill mile I lost about another minute. Part of that was also that the rain had picked up, and with a hundred people coming through the trail it had gotten pretty messy. I told myself there was a chance that someone could be catching me, and that kept me pushing hard enough that no one did. Was feeling pretty slow by the end but only lost another 30 seconds or so in the last couple miles to come through at about 39:30.
At the finish they got my tag and I went straight to the beer table, which was only about five feet from the end of the chute. Some of the people there at the finish laughed at how quickly I started drinking beer after finishing, but it tasted so good. I finished it before I got back to my car, where I changed in the pouring rain--I'd brought just enough clothes to be mostly-dry before heading back to the shelter at the finish. I grabbed another beer, and also a bowl of burrito stuff from Qdoba and some granola-type stuff. There was a fireplace with people huddled around and I joined them and chatted a bit, first with the people who had done the shorter races (there was a 5k and a 10k) and then with the people in my race as they started coming in. We were all cold and wet so I just sat in front of the fire eating until I stopped shivering, and then stood and slowly spun like a rotisserie chicken to get myself warm and dry.
For winning I got a trophy and medal similar to the ones I got at the Bristow race, and a coupon for $20 off my next race. Once home I had two more beers in the shower, took a nap, watched basketball, and ate DoughCo.
Friday, April 5, 2013
Thursday, April 4, 2013
Luke - 5.25
5.25mi, 38:53 (7:24)
Mile loops of 7:40, 7:24, 7:17, and 7:16. First three with Zack. Would have done 1 or 2 more but I had to use the bathroom and also wanted to watch Parks and Recreation at 8:30.
Mile loops of 7:40, 7:24, 7:17, and 7:16. First three with Zack. Would have done 1 or 2 more but I had to use the bathroom and also wanted to watch Parks and Recreation at 8:30.
Wednesday, April 3, 2013
Luke - 12.4
12.4mi, 99:06 (7:59)
Ran with a guy who is faster than me (3:50 1500 a couple years ago) and showed him a bunch of trails. Met him on campus and went down to Pre's Trail, back across the railroad tracks and up behind Hendricks Park, over The Wall and down the back side, through Bloomberg Park, across 30th, took the LCC jogging/hiking trail, then under the power lines behind LCC, over and up to hook up with Ridgeline, down the fun trail and over the ravine that used to have a bridge, then back on Rexius and home via Amazon. The whole thing was definitely faster than if I'd gone alone--up a few of the killer hills in the first half I was pushing real hard just to keep up appearances. Felt good, though, especially on the last few miles (we did about 6:50 pace on Rexius). I haven't gone to the store in forever because I've been busy/tired, so there's not much food in the house...so really when I got home and had a bowl of chocolate ice cream plus a couple spoonfuls of peanut butter it was out of necessity.
Ran with a guy who is faster than me (3:50 1500 a couple years ago) and showed him a bunch of trails. Met him on campus and went down to Pre's Trail, back across the railroad tracks and up behind Hendricks Park, over The Wall and down the back side, through Bloomberg Park, across 30th, took the LCC jogging/hiking trail, then under the power lines behind LCC, over and up to hook up with Ridgeline, down the fun trail and over the ravine that used to have a bridge, then back on Rexius and home via Amazon. The whole thing was definitely faster than if I'd gone alone--up a few of the killer hills in the first half I was pushing real hard just to keep up appearances. Felt good, though, especially on the last few miles (we did about 6:50 pace on Rexius). I haven't gone to the store in forever because I've been busy/tired, so there's not much food in the house...so really when I got home and had a bowl of chocolate ice cream plus a couple spoonfuls of peanut butter it was out of necessity.
Tuesday, April 2, 2013
Luke - 7.25
7.25mi, 56:31 (7:46)
Went straight from work to the Blanton parking lot of Ridgeline and just did an out and back. Didn't push too hard since I'm going longer tomorrow. Yesterday I was ridiculously tired and had a headache all day so I went to bed at 7 without having run. With this higher mileage than I'm used to I gotta stay up on sleep.
Went straight from work to the Blanton parking lot of Ridgeline and just did an out and back. Didn't push too hard since I'm going longer tomorrow. Yesterday I was ridiculously tired and had a headache all day so I went to bed at 7 without having run. With this higher mileage than I'm used to I gotta stay up on sleep.
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