9.7mi, 73:57 (7:37)
Went to Amazon and did a k hard (3:16), then ran easy with a couple other guys who were doing Rexius, then went up Fox Hollow hard (7:06) and then home easy. Observant readers will notice that 7:06 for Fox Hollow is tied for my best time ever, which, when I ran it, I called equal to or better than a 4:49 flat mile. So I guess I have to admit that I'm nearly "in shape" again.
Steeplechase this Thursday and 5k on Saturday...will certainly try to break 10 on Thursday...before today's FH ascent I was thinking sub-10:30, but I now think there's a chance of breaking 10 (a goal of mine for a few years now). We shall see.
skip to main |
skip to sidebar
Bios
Luke Vaughn
Luke is a resident of the one and only Tracktown, U.S.A., aka Eugene, Oregon. As a longtime runner, Luke has developed the capacity to rack up ridiculous amounts of mileage, eclipsing the weekly mileage of other acclaimed runners (such as the other authors of this blog) in only one day of running. Luke loves running on Eugene's famous bark trails, occasionally venturing onto Steve Prefontaine's former stomping grounds. Luke dreams of someday coaching a cross country team to a national championship and enjoys eating Oreos by the bag.
Lauren
Luke is a resident of the one and only Tracktown, U.S.A., aka Eugene, Oregon. As a longtime runner, Luke has developed the capacity to rack up ridiculous amounts of mileage, eclipsing the weekly mileage of other acclaimed runners (such as the other authors of this blog) in only one day of running. Luke loves running on Eugene's famous bark trails, occasionally venturing onto Steve Prefontaine's former stomping grounds. Luke dreams of someday coaching a cross country team to a national championship and enjoys eating Oreos by the bag.
Steve
Steve is a talented former star tennis player turned runner. As a resident of Los Angeles, his running options are severely limited. Faced with driving upwards of 20 minutes one-way to suitable running destinations, he is undeterred in his desire to become a better runner. Hampered by injuries in the past, Steve is incredibly determined to shatter his previous personal bests and shock the world.
Steve is a talented former star tennis player turned runner. As a resident of Los Angeles, his running options are severely limited. Faced with driving upwards of 20 minutes one-way to suitable running destinations, he is undeterred in his desire to become a better runner. Hampered by injuries in the past, Steve is incredibly determined to shatter his previous personal bests and shock the world.
Chris
Chris is a resident of the greater Portland (OR) area. His first passion is basketball, and Chris has found that when he runs consistently, he not only has more energy at the end of ball games, but can also lay down some sick PRs on the roads.
James
James hails from across the pond, from a small town in the vicinity of Manchester, England. He often convinces his friends to join him on his runs, and has a lot of practice in running, as he's always itching to enjoy nature. He likes the political nature of running, such as taking care of oneself without having to spend a fortune. James has recently surpassed his long-running father on the 10k course, and looks to add marks to his tally as his fitness improves.
Alison
The first female in the group, Alison has put up times that should scare any chauvinist. She is a vegetarian, and this lifestyle has enabled her to achieve the best mileage of her 30 years. A lifelong resident of Florida, Alison would like to run outside more but the heat often confines her runs to the treadmill. Her praxis in the disciplines of Yoga and Pilates have helped her to become an excellent runner, and she is only just beginning to recognize her potential. Alison has been known to put up mileage in excess of 50 miles a week in times of profuse stress.
Zack
Zack grew up in Ohio and went to college in South Carolina before finally wising up and moving to Oregon. In addition to running, Zack enjoys eating, biking, swimming, surfing, drinking, punting, passing, and kicking. He hopes to increase his mileage while working toward a doctorate in Chemistry at the University of Oregon.
Jeeni
Jeeni's first experience with running was mid-distance running in track, which evolved into throwing javelin in college at Seattle Pacific University. Since graduating, she has taken to running long distance since a friend convinced her to run a half marathon. She coaches high school VB in the fall with her sister (#1 sport of choice) and enjoys cooking & baking recipes found on Pinterest. She was first introduced to Some Running when she convinced Chris to run a marathon with her in 2011, which turned out well for both of them. :)
Jeeni's first experience with running was mid-distance running in track, which evolved into throwing javelin in college at Seattle Pacific University. Since graduating, she has taken to running long distance since a friend convinced her to run a half marathon. She coaches high school VB in the fall with her sister (#1 sport of choice) and enjoys cooking & baking recipes found on Pinterest. She was first introduced to Some Running when she convinced Chris to run a marathon with her in 2011, which turned out well for both of them. :)
Lauren
Lauren, another female runner of the group, has recently begun running after a life of hard living and tush-plantedness throughout undergrad and graduate school. A Houston-native, Lauren acknowledges three seasons: Spring (October-March), Summer (April-early June), and Hell (the rest). She enjoys core-training through yoga and playing tag with her cat. This year, Lauren plans to run her first 5k and is more interested in distance and endurance than in time. She has succeeded recruiting her partner Nick, a former high school track runner, in this endeavor. Both are anticipating a zombie 5k in December.
Goals
Luke
140 miles per week consistently
4:30 mile
15:30 5k
32:00 10k
40:00 12k
2:36 marathon
Steve
40 miles per week consistently
2:00 800m
5:00 mile
17:30 5k
38:00 10k
1:30 half
3:30 marathon
Chris
18:00 5k
38:00 10k
3 runs per week consistently
James
21:00 5k
42:00 10k
4 runs per week consistently
Alison
25 miles per week consistently
3 runs per week consistently
21:30 5K
45:00 10K
140 miles per week consistently
4:30 mile
15:30 5k
32:00 10k
40:00 12k
2:36 marathon
Steve
40 miles per week consistently
2:00 800m
5:00 mile
17:30 5k
38:00 10k
1:30 half
3:30 marathon
Chris
18:00 5k
38:00 10k
3 runs per week consistently
James
21:00 5k
42:00 10k
4 runs per week consistently
Alison
25 miles per week consistently
3 runs per week consistently
21:30 5K
45:00 10K
6:30 mile
Zack
higher mileage
5:00 mile
16:59 5k
34:59 10k
1:19 half
Zack
higher mileage
5:00 mile
16:59 5k
34:59 10k
1:19 half
Jeeni
[enter goals here]
Lauren
5 miles a week consistently
4 runs a week consistently
First 5k - less than 40 min.
PRs
Luke
Zack
mile - 5:04
5k - 17:08
10k - 36:06
Half - 1:23:05
Marathon - 3:16
5k - 15:40
8k - 26:04
10k - 33:28
Half - 1:14:02
Steve
800m - 2:07
mile - 5:32
5k - 18:17
5k - 18:17
8k - 32:03
10k - 40:31
Chris
mile - 5:31
5k - 18:54
5k - 18:54
10k - 41:16
Half - 1:35:16
James
5k - 22:05
10k - 46:10
Alison
5k - 22:07
Zack
mile - 5:04
5k - 17:08
10k - 36:06
Half - 1:23:05
Marathon - 3:16
Jeeni
[enter PRs here]
Blog Archive
-
▼
2013
(277)
-
▼
July
(42)
- Luke - 6.3
- Luke - 4.25
- Luke - 4.25
- Luke - 9.7
- Luke - 5.5
- Luke - 10.1
- Luke - 4.25
- Luke - 4.3
- Luke - 6.3
- Luke - 7.25
- Luke - 6.8
- Luke - 9.25
- Luke - 6.25
- Luke - 8.75
- Luke - 4.25
- Luke - 4.25
- Luke - 7
- Luke - 5.5
- Luke - 7
- Luke - 5.5
- Luke - 8.75
- Steve - 1.25
- Luke - 5.9
- Steve - 2.25
- Luke - 5.9
- Chris - 5.05
- Luke - 6
- Luke - 4.25
- Luke - 6.75
- Luke - 4.25
- James - 2.4
- Luke - 7
- Steve - 2.75
- Luke - 5.5
- Luke - 6
- Steve - 4.39
- Alison/James - 2.0
- Luke - 3.75
- Steve - 2.25
- Luke - 4.25
- Luke - 4.25
- Luke - 6.3
-
▼
July
(42)
Labels
- 1 mile time trial (8)
- 1000s (1)
- 10k pr (4)
- 10k race (4)
- 1200m (1)
- 1600 repeats (3)
- 2 mile TT (1)
- 2 runs 1 day (2)
- 200s (1)
- 25 (1)
- 3 mile tempo (2)
- 30 miles (1)
- 3200 (1)
- 3k time trial (3)
- 3mile tempo (1)
- 4 mile tempo (1)
- 400 (1)
- 5 mile race (1)
- 5k (3)
- 5k PR (4)
- 5K race (10)
- 5k time trial (1)
- 5k TT (1)
- 800m virtual race (1)
- acceleration (1)
- achilles (3)
- airplane tunnel (1)
- altitude (2)
- am (5)
- Arnold Palmer (1)
- asshole honking cars (1)
- back in business (2)
- back in l.a. (1)
- bad course (1)
- balance (1)
- barefoot (2)
- bark (2)
- basketball (2)
- beach loop (2)
- Beat the Bear (1)
- black is the new shoe (1)
- blah (1)
- Blues Brothers (1)
- boxing (1)
- boy choy (2)
- brentwood 10k (1)
- brooks adrenaline (1)
- cake (1)
- calculus (2)
- calf (1)
- Caltech (1)
- Cannes (1)
- car battery (1)
- chard (1)
- charity runs (1)
- chia seed (2)
- chou samui desu yo (1)
- competitiveness (1)
- cough and run (1)
- cruise intervals (1)
- cursed stomach (1)
- cycling (1)
- designer whey (1)
- dirt (5)
- dodging death (1)
- double (1)
- doughco (1)
- drink and run (1)
- duck fuke (1)
- duke sucks (1)
- early (2)
- eas (1)
- easy (98)
- Edith Head (1)
- evangelical (1)
- everything annoys Alison (1)
- fall (1)
- family run (1)
- fartlek (7)
- fast (1)
- Faster Pussycat Kill Kill (1)
- fastest 200 in 4 years (1)
- first post in 10 years (1)
- first run in japan (1)
- flax milk (1)
- flyer (1)
- flyers (29)
- flyers like an eagle (1)
- foot hurts (1)
- frail (1)
- free beer (1)
- free toilet (1)
- frees (1)
- frostbite (1)
- gaijin runner (3)
- gandu (1)
- german beer (1)
- girly (1)
- go blue (1)
- going going back back to japan (1)
- gophers (1)
- grammar mistakes worse than comma splices (1)
- grand prix (1)
- grass (12)
- griffith park (17)
- groin injury (1)
- gus johnson is god (1)
- gym (1)
- half marathon (1)
- half marathon training (7)
- hamstrings (2)
- happy running (1)
- hard drive (1)
- headlamp (1)
- headphones (1)
- help (1)
- hill (3)
- hills (11)
- hills are a guys worst friend (1)
- hip better (1)
- hllls (1)
- holiday weekend (1)
- hot (1)
- i am FAST (2)
- I am faster than Luke in distances 400 meters and shorter (5)
- i am slower than luke in distances 10 miles and greater (1)
- i hate running sometimes (1)
- i lost to a girl (2)
- i made love to luke's mother (1)
- i'm fast (1)
- i'm fast baby (1)
- ice cold running (1)
- ikegami honmouji 10k (1)
- im back (1)
- im back baby (2)
- im slow (1)
- im weak (1)
- injuries (2)
- interval (12)
- it's raining rain (1)
- its not a dream if you believe it its real (1)
- japanese running shoes (2)
- jet lag running (1)
- juergen (1)
- junk mileage (1)
- kale (1)
- kyoto bike adventure (1)
- l.a. marathon 5k (1)
- la marathon (1)
- lakers suck (1)
- lamar odom (1)
- land of the lost (1)
- lasagna (1)
- late night running (1)
- LCD Soundsystem (1)
- lifting (1)
- long (7)
- long and easy (5)
- long beach (1)
- long beach half marathon (1)
- long run (1)
- long winter (1)
- longest run ever (1)
- loud people (1)
- luke is a fool (1)
- luke is a running evangelist (1)
- luke is getting married (1)
- lydiard (1)
- manhattan beach (6)
- map my run (1)
- marathon (2)
- march madness rules (1)
- march madness run (1)
- massage (1)
- McMillan's a genius (1)
- michigan football (1)
- mile pr (1)
- mizuno (3)
- my boyfriend is faster than me (1)
- my stupid car (1)
- namban rengo (2)
- national running day (1)
- nephew (1)
- new computer (1)
- new shoes (2)
- night run (1)
- nike free (9)
- nike free cherry pops (1)
- no carlsbad 5000 (1)
- no mention of injuries in actual post (1)
- no power (1)
- nose breathing (1)
- notre dame sucks (1)
- nutrition (1)
- ocho cinco (1)
- on to calculus (1)
- Once A Runner (1)
- osaka (1)
- out (1)
- out and back (1)
- overly dramatic post (1)
- peaking (1)
- peer pressure (1)
- pesticides (1)
- phoning it in (1)
- pilates (2)
- plantar fasciitis (1)
- poison (3)
- poker face (1)
- post half marathon (1)
- post office running man (1)
- power by numbers (1)
- precalculus (1)
- prefontaine (1)
- progressive (1)
- protein shake (1)
- protein shake recipe (1)
- racquetball (1)
- rain (1)
- rain rain go away (2)
- raw garlic (1)
- recovery (5)
- rehearsal (1)
- Roger Ebert (8)
- running dork (1)
- running headlamp (1)
- running in tokyo (1)
- running injuries (1)
- running is hard on the stomach sometimes (1)
- running music (1)
- running nightmare (1)
- running recap (1)
- running without a watch (1)
- sad (1)
- sad panda (1)
- saitama (1)
- sand (4)
- santa monica (2)
- santa monica classic (1)
- self loathing post (1)
- sharpening (2)
- sick running (2)
- silver lake (2)
- someone get Luke to get Alison to stop talking about Roger Ebert (1)
- sore (1)
- speed work (1)
- speedplay (1)
- Speedwork (3)
- sports hernia sucks (1)
- steady state (5)
- Stevia (1)
- stomach problems (1)
- stress relief (4)
- stretching (1)
- stupid hip (3)
- swimming (1)
- tapering (1)
- tempo (21)
- tempo gone bad (1)
- tempo run (11)
- the return of the steve (1)
- tights (1)
- tonkatsu (1)
- too slow (2)
- too slow tempo (1)
- track (16)
- track workout (6)
- tracktown usa (1)
- trail (2)
- treadmill (2)
- treadmills suck (1)
- tresrunning (1)
- valerie bertinelli (1)
- voimas (2)
- whey protein (1)
- windy (2)
- wood chips (14)
- yay (1)
- yoga (3)
No comments:
Post a Comment