11/3/08- 11/8/08 – off
11/9/08- Biked to and around the Rose Bowl with Julian, mostly in the dark. Nice to be back on the bike.
Miles: (12)
11/10/08 – Easy Huntington up Virginia with Daniel. Talked about the season and his goals. I think he has a lot of potential if he can take care of himself. Weights with the team afterwards.
Miles: 5.5
11/11/08- Easy Huntington up Virginia with Hamik.
Miles: 5
11/12/08 – Chevy Chase Drive Loop, nice to get back up there for the first time in quite a while. I really like visiting these old places. I feel like part of me is out there on the asphalt, maybe my sweat, maybe my blood and skin, and when I don’t visit them for a while I lose it. It’s like I keep getting fractured bit by bit whenever I go somewhere. Anyways nice to be back.
Miles: (16)
11/13/08 – Ran with the team down to Lacey. I’m goina miss this team during the off season. 5-4-3-2-1 but I ran it more like an easy tempo.
11/14/08 – Sleep wise this was actually the same day as 11/13 so I didn’t do anything. In fact by 4 I was crashing rather hard. I place the blame on Ph 106 and society.
Miles: 6
11/15/08 – Yummy sleep
11/16/08 – Chantry flats with Hamik, Dennis, Ben Kurtz and Ben Reinhart (sp). It was very hot and Hamik blasted the pace. Up the first part of the climb my I was quite maxed out and combined with the heat I got rather nauseous. After some shade and water at the top I was feeling okay and the way back was much better.
Miles: (23)
Weekly Miles: 16.5 running ( 52 cycling )
Wednesday, November 19, 2008
Monday, November 3, 2008
A SCIAC Duo: Multi-Duals and Conference Champs
9/29/08 – Casting pond. Would have gone longer but needed to get back for Rotation. Hot and humid and I felt it. Still ran it at a good clip.
Miles: 8.5
9/30/08 – Mile repeats at Lacy. It was 103 degrees outside as we left. Felt okay on the warm-up and surprisingly held it together throughout the whole workout depite being in quite a bit of discomfort. 6:38, 6:50, 6:45, 6:54, 6:45, which is pretty good given the course and the conditions. I don’t how much fitness I can gain now, but I hope to really sharpen up and be able to hold it together for 5 miles as well as I would like to by Nov. 1st. I was pretty out of it by the end of the workout, amazing so actually. At least I feel better now.
Miles: 8.5
10/1/08- Garfield long way plus a lap at Garfield park easy.
Miles: 6
10/2/08- 15 minute tempo at Lacy (2.5 miles total maybe a bit longer than 15). Felt good actually, maybe because it was cooler. Really holding a good 6:10 pace rather comfortably, right behind Daniel and Ben. Long way back. Later, esp at night foot hurting… not good. It has been growing for about 1-1.5 weeks now very slowly. First it hurt getting out of bed but would go away. Then it started to hurt at the end of runs, more generally, and at night. I’ve started icing but I will definitely need to keep a very close eye on it.
Miles: 6.5
10/3/08 – Foot hurt last night, decided it is time for time off. Some treatment in the training room and then 30 minute swim.
Miles: 0
10/4/08 – Day off, slept in and rotation stuffs
Miles: 0
10/5/08 – Day off, lots of squatting on fore-foot in hyper space, oh well. Cool frosh.
Miles: 0
Weekly Miles: 30
10/6/08 – Foot better, still a bit bother. Treatment and then running around the fields and Arden, perhaps 5 miles. Felt weird, straining, trying to go fast to compensate for being out of shape, or something.
Miles: 5
10/7/08- Foot better still, 800s at Garfield. Hot outside. Did 5/8 with the team with slight, intermittent foot pain. Had a nice run back.
Miles: 7.5
10/8/08 – Huntington medium easy. Ran the whole thing with the team. Felt good, still warm.
Miles: 6
10/9/08 – 3 on 1 off by 6 at Lacy. Ran with Andrew, Daniel, Ben, and Travis. First few easy, 4th one was just below 800, then 5 and 6 faster than 6 pace with Travis dropping us. Felt tough but good. Foot getting better.
Miles: 6.5
10/10/08 Lacy plus 3 loops easy plus 6 striders. Nice and easy, foot feeling very good, cool outside.
Miles: 4.5
10/11/08 – My first real workout back. Cold this morning (50 degrees, possibly 45), very sleepy feeling. Ran to the arroyo on a blustery and brilliantly clear and cold morning. 3 tempo loops in a total of 31:30. A bit of foot pain but feeling great! Lots of sprinting at frosh picnic ultimate egg later.
Miles: 10
10/12/08 – Off
Weekly Miles: 40
10/13/08 – Lower arroyo. Got to the gym late and had to book it to catch people, which I made excellent time doing. Ran the rest of the run slow and relaxed with Riley and Dan, but felt a bit flat, perhaps due to minor frosh plague.
Miles: 8
10/14/08 – 8x800s at Lacey. Hot, easy there, and ran along mile loops. Had times for the first few but forgot about them after a bit. Going pretty hard, harder than I would have liked, perhaps. A punky looking mid 20s guy with an air of PCP about him started harassing angrily during our repeats, trying to trip us, then chasing after us (luckily we used our super speed to get away), then threatening to beat us up. Finally he approached us during the rest of our last one and wanted to fight Daniel. Are you serious?? said Ben, and then we just took off on our last repeat. On the way out he said we were “lucky” that he didn’t kick our asses. Punk.
Miles: 7
10/15/08 – New run! To Garfield park, where a couple of “amorous teenage girls” as Scott put it chased us for a bit, to Orange Groves R and California and back. 6 striders and light weights (push ups, two sets of pull ups, fly, and dips). Ran with Dan and Riley the whole way.
Miles: 7
10/16/08 – 5-4-3-2-1 at Garfield. Didn’t have a watch so ended a bit early by mistake. Oh wells.
Miles: 6.5
10/17/08- Pre-race easy.
Miles: 3.5
10/18/08 – Good Multi-Duals at La Mirada. New course PR: 33:20. First mile fast but held on well, eventually catching a number of people and dueling it out with some people from CMS and La Verne.
Miles: 7
10/19/08 - Off
Weekly Miles: 39
10/20/08 – Lower Arroyo easy, picking it up a bit by the end in our normal fashion.
Miles: 8
10/21/08 – 10x400 at Central Park. Shins hurting, hot, went out too hard but held on again, called it quits 2 early for shins, just jogged a lap. Long workout, iced afterwards.
Miles: 9.5
10/22/08 – Med-Easy Huntington while team did rosemead.
Miles: 6
10/23/08- Very sick, awake only 4 hours of the day, ate like 400 calories the whole.
Miles: 0
10/24/08 – Still sick, no running of course.
Miles: 0
10/25/08- Feeling better but missed morning practice. Lacy Long way easy in the evening.
Miles: 4
10/26/08- Should have ran but work got me down, still a bit sick.
Miles: 0
Weekly miles: 27.5
10/27/08 – Feeling better, upper arroyo with the team pretty chill and fun.
Miles: 7.5
10/28/08 – 8x400 at Central. Went a bit easier than last week but similar hot and dry conditions. Rather tired from the previous day, perhaps not fully recovered
Miles: 8.5
10/29/08 – Huntingson up Los Robles easy with Daniel. Still hot, but chill the whole way.
Miles: 6
10/30/08 – Sick again =( but still got out and did the easy workout. 5-4-3-2-1 at Lacey.
Miles: 5.5
10/31/08- Feeling a bit better, especially after finishing 106 midterm what a relief to a stressful week.
Miles: 3.5
11/1/08 – SCIAC championships. A great race and a nice end to the XC season, including a great battle with my arch-nemesis Junior aka Gil Nelson from CMS. I had no splits the entire way but I assume it was pretty even. I started out in last, as usual, and slowly picked off people. I caught the CLU guys in the first ½ mile, then the whiter guy, then Jake the La Verne kid around mile 2 ¼ . I finally caught Junior and Marcus (from La verne by mile 4 and ran with them for 800m while we gained on an Oxy guy. With 800 left, Marcus and Junior put a surge that dropped me and they caught up to the Oxy guy. Maybe if I hadn’t been suck I could have responded but oh it was still much better than I hoped for. The three of them pulled away slightly over the last 400 and had a great sprint battle and I sorta jogged it in in 32:28, a new course PR (down from ~34:00 last year in the rain I think).
Miles: 7
11/2/08- NFTC shake out with the B===D (big D aka Dennis aka Denis the Penis aka Penis). Chill 30 minutes on the south field.
Miles: 4
Weekly Miles: 42
Season Miles: 437
Miles: 8.5
9/30/08 – Mile repeats at Lacy. It was 103 degrees outside as we left. Felt okay on the warm-up and surprisingly held it together throughout the whole workout depite being in quite a bit of discomfort. 6:38, 6:50, 6:45, 6:54, 6:45, which is pretty good given the course and the conditions. I don’t how much fitness I can gain now, but I hope to really sharpen up and be able to hold it together for 5 miles as well as I would like to by Nov. 1st. I was pretty out of it by the end of the workout, amazing so actually. At least I feel better now.
Miles: 8.5
10/1/08- Garfield long way plus a lap at Garfield park easy.
Miles: 6
10/2/08- 15 minute tempo at Lacy (2.5 miles total maybe a bit longer than 15). Felt good actually, maybe because it was cooler. Really holding a good 6:10 pace rather comfortably, right behind Daniel and Ben. Long way back. Later, esp at night foot hurting… not good. It has been growing for about 1-1.5 weeks now very slowly. First it hurt getting out of bed but would go away. Then it started to hurt at the end of runs, more generally, and at night. I’ve started icing but I will definitely need to keep a very close eye on it.
Miles: 6.5
10/3/08 – Foot hurt last night, decided it is time for time off. Some treatment in the training room and then 30 minute swim.
Miles: 0
10/4/08 – Day off, slept in and rotation stuffs
Miles: 0
10/5/08 – Day off, lots of squatting on fore-foot in hyper space, oh well. Cool frosh.
Miles: 0
Weekly Miles: 30
10/6/08 – Foot better, still a bit bother. Treatment and then running around the fields and Arden, perhaps 5 miles. Felt weird, straining, trying to go fast to compensate for being out of shape, or something.
Miles: 5
10/7/08- Foot better still, 800s at Garfield. Hot outside. Did 5/8 with the team with slight, intermittent foot pain. Had a nice run back.
Miles: 7.5
10/8/08 – Huntington medium easy. Ran the whole thing with the team. Felt good, still warm.
Miles: 6
10/9/08 – 3 on 1 off by 6 at Lacy. Ran with Andrew, Daniel, Ben, and Travis. First few easy, 4th one was just below 800, then 5 and 6 faster than 6 pace with Travis dropping us. Felt tough but good. Foot getting better.
Miles: 6.5
10/10/08 Lacy plus 3 loops easy plus 6 striders. Nice and easy, foot feeling very good, cool outside.
Miles: 4.5
10/11/08 – My first real workout back. Cold this morning (50 degrees, possibly 45), very sleepy feeling. Ran to the arroyo on a blustery and brilliantly clear and cold morning. 3 tempo loops in a total of 31:30. A bit of foot pain but feeling great! Lots of sprinting at frosh picnic ultimate egg later.
Miles: 10
10/12/08 – Off
Weekly Miles: 40
10/13/08 – Lower arroyo. Got to the gym late and had to book it to catch people, which I made excellent time doing. Ran the rest of the run slow and relaxed with Riley and Dan, but felt a bit flat, perhaps due to minor frosh plague.
Miles: 8
10/14/08 – 8x800s at Lacey. Hot, easy there, and ran along mile loops. Had times for the first few but forgot about them after a bit. Going pretty hard, harder than I would have liked, perhaps. A punky looking mid 20s guy with an air of PCP about him started harassing angrily during our repeats, trying to trip us, then chasing after us (luckily we used our super speed to get away), then threatening to beat us up. Finally he approached us during the rest of our last one and wanted to fight Daniel. Are you serious?? said Ben, and then we just took off on our last repeat. On the way out he said we were “lucky” that he didn’t kick our asses. Punk.
Miles: 7
10/15/08 – New run! To Garfield park, where a couple of “amorous teenage girls” as Scott put it chased us for a bit, to Orange Groves R and California and back. 6 striders and light weights (push ups, two sets of pull ups, fly, and dips). Ran with Dan and Riley the whole way.
Miles: 7
10/16/08 – 5-4-3-2-1 at Garfield. Didn’t have a watch so ended a bit early by mistake. Oh wells.
Miles: 6.5
10/17/08- Pre-race easy.
Miles: 3.5
10/18/08 – Good Multi-Duals at La Mirada. New course PR: 33:20. First mile fast but held on well, eventually catching a number of people and dueling it out with some people from CMS and La Verne.
Miles: 7
10/19/08 - Off
Weekly Miles: 39
10/20/08 – Lower Arroyo easy, picking it up a bit by the end in our normal fashion.
Miles: 8
10/21/08 – 10x400 at Central Park. Shins hurting, hot, went out too hard but held on again, called it quits 2 early for shins, just jogged a lap. Long workout, iced afterwards.
Miles: 9.5
10/22/08 – Med-Easy Huntington while team did rosemead.
Miles: 6
10/23/08- Very sick, awake only 4 hours of the day, ate like 400 calories the whole.
Miles: 0
10/24/08 – Still sick, no running of course.
Miles: 0
10/25/08- Feeling better but missed morning practice. Lacy Long way easy in the evening.
Miles: 4
10/26/08- Should have ran but work got me down, still a bit sick.
Miles: 0
Weekly miles: 27.5
10/27/08 – Feeling better, upper arroyo with the team pretty chill and fun.
Miles: 7.5
10/28/08 – 8x400 at Central. Went a bit easier than last week but similar hot and dry conditions. Rather tired from the previous day, perhaps not fully recovered
Miles: 8.5
10/29/08 – Huntingson up Los Robles easy with Daniel. Still hot, but chill the whole way.
Miles: 6
10/30/08 – Sick again =( but still got out and did the easy workout. 5-4-3-2-1 at Lacey.
Miles: 5.5
10/31/08- Feeling a bit better, especially after finishing 106 midterm what a relief to a stressful week.
Miles: 3.5
11/1/08 – SCIAC championships. A great race and a nice end to the XC season, including a great battle with my arch-nemesis Junior aka Gil Nelson from CMS. I had no splits the entire way but I assume it was pretty even. I started out in last, as usual, and slowly picked off people. I caught the CLU guys in the first ½ mile, then the whiter guy, then Jake the La Verne kid around mile 2 ¼ . I finally caught Junior and Marcus (from La verne by mile 4 and ran with them for 800m while we gained on an Oxy guy. With 800 left, Marcus and Junior put a surge that dropped me and they caught up to the Oxy guy. Maybe if I hadn’t been suck I could have responded but oh it was still much better than I hoped for. The three of them pulled away slightly over the last 400 and had a great sprint battle and I sorta jogged it in in 32:28, a new course PR (down from ~34:00 last year in the rain I think).
Miles: 7
11/2/08- NFTC shake out with the B===D (big D aka Dennis aka Denis the Penis aka Penis). Chill 30 minutes on the south field.
Miles: 4
Weekly Miles: 42
Season Miles: 437
Monday, September 29, 2008
The Pre-Seaon Chronicles
8/27/08- Preseason begins! Time for the summer to begin paying its worth in gold. A large pack of good frosh, all seem strong and good natured. Rather excited! Huntington medium/med. hard. Mar k and Matt were both there and pushed the pace (and Dennis/Chief) despite my specific directions to run no faster than 8 minute pace. As a result we dropped half of the frosh, on the first day. Bad! Hopefully we will be more careful tomorrow.
Miles: 6
8/28/08- a.m. Full Arroyo at a much more controlled pac, still medium exertion level. People packed up and ran smart. Ran with Travis, Andrew and Daniel today, the baller fast frosh group. I am excited, as all of them are cool guys and seem to have a lot of potential.
Miles: 10
8/29/08- a.m. Cannon’s. Easy 1.5 mile warm-up, then a practice, then 6 repeats going hard (3:15-3:20) most of the way. Knee feeling sore and stiff. The pain didn’t go away through the workout, so I called it a day after 5 and jogged back easy. Iced and contemplated being injured on the 3rd day of practice.
p.m. Knee still stiff after icing and US, did a slightly painful mile warm-up with the team. While they did 25 minutes easy around the south field, I did 25 minutes of aqua jogging and laps.
Miles: 7
8/30/08 – Knee better but still stiff. Andre thinks I pinched my meniscus and that the swelling should go down in a few days. Hopefully! Ran to the arroyo with the team and then while they went on to Patrician, I went back, around by the health center, and jogged on the N. fields until kangway got back, about 9.5 miles for me. Knee stiff but much less painful. Running 9 min miles doesn’t seem to bother it. Iced
Miles: 9.5
8/31/08 - Day off, slept in, went climbing at Point Dume with Natalya, Kimchie, et. al. Some hiking around the dunes.
Weekly Miles: 47
9/1/08 – a.m. We were going to do RB aquatics center to JPL, but there was a UCLA game in 12 hours so they had everything shut down. Parked up the street in the N.E. corner, ran down to the trail head, and then to Gould Mesa Hwy on the JPL trails. (75 minutes total). Knee was stiff at times but on the whole a big improvement.
Miles: 9
p.m. off
9/2/08- a.m. Oak Groves. Knee much better, still went a bit easy to be on the safe side. 5x Oak groves in 4:40-4:55, feeling good and consistent, ran with Andrew. Then a Shennendoah in 4:4x high. Knee holding up, feeling decently tired.
p.m. Lacy and back plus a loop at Lacy + abs.
Miles: 11.5
9/3/08- a.m. Huntingson easy. I got the whole team (minus Chief and Dennis) to stick together. Awesome.
p.m. 25 minutes easy on the south field plus abs and lifting.
Miles: 10
9/4/08- a.m. San Marino Hills. Took it a bit tougher than I would have liked, although we all went too hard up the hills and too easy in between. That’s okay, but knee a bit stiff and R knee now starting to hurt some.
p.m. 2 mile easy around the north field plus abs.
Miles: 10
9/5/08- a.m. Garfield long way easy.
p.m. playing in the pool and trying underwater running with a 40 lbs Pb brick.
Miles: 6
9/6/08- UCI Asics Invitational. Late start to the race (10 a.m.), hot and 60% humidity. Good 2 mile warm-up plus striders at and above race pace. Went out comfortably in 6:20 around the athletics field. First time over threshold on small uphill at 1 mile. Second mile, held back before and up the hill, coasted down, 13:18. I suppose I held back too much..? Solid effort but over threshold again on the uphill, 3 miles in 20:20. Really struggling to recover and keep pace back on the athletic field and up the little hill. Didn’t cross over threshold but heat and stomach getting to me, but I still managed to catch a few guys. Mile 4 in 27:58 (!). Began to accelerate up the hill medium hard, caught one or 2 more guys, but backed off on the finish, letting one pass me. Finish in 34:40. Cooled down about 2 tough miles, pretty wiped.
Miles: 9
9/7/08 – Nftc with Dennis, Chief, and Matt, easy 30 minutes
Miles: 3.5
Weekly Miles: 59
9/8/08 – a.m. Full Arroyo starting easy and then finishing in a very comfortable medium. Tired at first but felt great by the end.
p.m. Warm up to SMA and back and then plyos. Legs sore already and knee a bit stiff
Miles: 13
9/9/08 – a.m. Shenendoahs. First three in around 4:50-4:45 pretty comfortably, falling back to 5:00-5:10 for the last 2, knees pretty stiff. Felt good otherwise.
2+ 1.35*5 + 1.1 =10
p.m. Lacy and back
Miles: 12
9/10/06- a.m. Rosemead easy.
p.m. San Marino bridge run
Miles: 8
9/11/08- a.m. 5 on 2 off x 5 really nice fartlek-y tempo. 6:15-6:10 during the ons, 5 miles in 34:00 including rest, ran with Daniel. Felt good and encouraging.
p.m. 3 easy
Miles: 11
9/12/08 – 6 easy
p.m. drove to camping trip.
9/13/09- Mountain run at Idyllwild, climbed Tahqtuiz peak(8830 ft) from Humber park, 9 miles, 2500 v feet gain. Lots of fun on the way down.
Miles: 9
9/14/08- Hiking and scrambling. We managed to find some safe 5th class stuff, although not much. Camping trip continues to be epic.
Miles:0
Weekly Miles: 53
9/15/08- Full Arroyo plus a bit extra. Came late to practice after rush moving out of room.
Miles: 11
9/16/08- Missed morning practice due to moving all night. 3x 1.5 miles at Lacy, 2 repeats with Tommy. It was nice to cruise on some threshold intervals for once. Hot out.
Miles: 8
9/17/08 – a.m. A bit tired, huntingson backwards, easy.
p.m. plyos. My patella tendon acting up a bit.
Miles: 9
9/18/08- a.m. Patella rather sore. 6 on 2 off by 4 at Garfield, took it pleasantly moderate at what turned out to be a nice pace.
p.m. 15 min easy around N field and abs.
Miles: 12
9/19/08- a.m. pre race nice and easy.
p.m. two easy loops of the course, patella stiff but loosens up after a minute or two of running.
Miles: 6
9/20/08- Westmont Invite 8k. Before the race: moderately nervous, legs tired but not unusually so. 20 minutes of warm-up plus stretching and striders. No team chant this time, oh well. Took it easy from the very start, especially around the track, and never got passed once. 1st mile in 6:33, on target, felt very easy, with Daniel. Miles 2 we held the pace, which at times felt too quick but most likely this was do to my trying to preserve the easy feeling. 2nd mile in 6:52 at 13:25. Too slow, Daniel too off and so did I. It wasn’t fast enough however, despite passing several people and running a 20:00, or 6:35 again, Daniel got away. Fourth mile was strenuous. I had people to track the whole time but they were really crashing an burning. While I was hurting a bit and felt good a bout passing them, I really should I have been blowing by them. 4th mile in 6:50, 26:50. The last mile featured part of the hill at the beginning, which I didn’t really work, and the last hill near the soccer field at the end, which I worked hard. I was chasing a quick guy for much of mile 5 and as we crested the hill with 250 meters to the finish we caught a 3rd guy. We all took off down the hill and the first two of us started breaking away. At first I was going to give up but I realized I could catch him. I started accelerating to top speed (perhaps 13.5-14 sec 100 pace) as I closed he responded in the nick of time and beat me to the line, completely bowling over the cute chick given out place cards, which btw was completely unnecessary. Douche. Last mile in 6:21 for 33:11, not half bad, but I have a ways to go for Riverside.
Miles: 9
9/21/08- Beautiful Day completely off. First day completely off in several weeks.
Weekly Miles: 55
9/22/08- Delicious full arroyo today running with Ben, Daniel, and Riley(!) who is getting much stronger. Typical progression of awesomeness, slow opening, working it in the arroyo and then float on home. The day off yesterday really helped. I only hope I don’t get sick and Riverside will be very good.
Miles: 10
“ girl1 "you sure do run fast." me "thanks" girl2 "how far you run?" me "4 miles" guy1 "4 miles! holy shit!" girl1 "i bet you`re gonna win, whatever it is"”
From mark’s training log: http://www.therunninglog.com/Data/viewrunnerlog.asp?passuserid=meichenl
9/23/08 – 15 minutes tempo at Lacey. Chief took out the pace very fast, first 800 for me in 2:58, then 6:07, then 9:17, 12:27, 15:16 for 2.5 miles. Can I sustain at Riverside with a slower first 800? Only time will tell. Long way back. It was hot and with the hard effort I felt like hurling almost the whole way back, but I eventually got it under control. Low mileage day.
Miles: 7
9/24/08 – Late to practice for some reason, probably SURF related. I got there as first guys getting back, ran Huntington up Viriginia, not feeling particularly good. Worried I’m getting sick from kangway perhaps.
Miles: 6
9/25/08 – Lacy exteriors x 5. I cruised them, essentially as a tempo run. I think during the intervals I stayed below 7:30 but rarely exceed 7 minute pace. Oh wells I want my legs to be fresh for the big day.
Miles: 8
9/26/08- Neighboors moved in last night walls in Braun are hollow. DIdn’t get to sleep until past 1 a.m., slept in until 9:30 and ran pre-race. Apparently the team did something longer. Maybe that would have been a good idea since the mileage this week will be so low.
Miles: 3.5
9/27/08 – Riverside. Course conditions, generally good, warm (er than last year), perhaps mid 80s by the end o f the race. Big field this time. Mile 1 very easy in 6 flat. Mile 2 in 12:27. The usual mile 2 slow down but an unusual mid race cramp was affecting me. Mile 3 in 18:50. Slower than last year!! I think cramp still a factor, but I recovered better on the down hill. Mile 4, slow at 25: 30 but I felt good. At this point in the race I was swimming up through a stream of people dropping off of the pace, but the 5th mile took it’s toll and soon I was in equilibrium. Stomach really hurting and again the cause of much slow down, except it was still a 6:10 . Very little finishing kick, slowest in a long time. Time: 31:41 or so. A moderate sized drop in PR but I was honestly hoping for much more. Maybe it was the drop in mileage or heat or having people to run with was an excuse for slowing down? Don’t know, but I was pretty satisfied with the relief.
Miles: 8.5
9/28/08 – School starting when? Tomorrow? Psssh. Climbing at Tahquitz with Hamik. His first trad climb. We did the Trough (5.4+) in 4 long pitches. On the second (crux) pitch I spent almost an hour on lead, placing almost 20 pieces on the 170 foot pitch. A middle-aged free soloer asked us at the top if we had any herb. When we said sorry, he said he thought we were moving so slow because we had the herb. No mister, not quite, we just suck at climbing.
Miles; I hesistate to call this zero since I’m so damn tired. Maybe 2 for good measure.
Weekly Miles: 45 <- Hey that’s not bad!
Miles: 6
8/28/08- a.m. Full Arroyo at a much more controlled pac, still medium exertion level. People packed up and ran smart. Ran with Travis, Andrew and Daniel today, the baller fast frosh group. I am excited, as all of them are cool guys and seem to have a lot of potential.
Miles: 10
8/29/08- a.m. Cannon’s. Easy 1.5 mile warm-up, then a practice, then 6 repeats going hard (3:15-3:20) most of the way. Knee feeling sore and stiff. The pain didn’t go away through the workout, so I called it a day after 5 and jogged back easy. Iced and contemplated being injured on the 3rd day of practice.
p.m. Knee still stiff after icing and US, did a slightly painful mile warm-up with the team. While they did 25 minutes easy around the south field, I did 25 minutes of aqua jogging and laps.
Miles: 7
8/30/08 – Knee better but still stiff. Andre thinks I pinched my meniscus and that the swelling should go down in a few days. Hopefully! Ran to the arroyo with the team and then while they went on to Patrician, I went back, around by the health center, and jogged on the N. fields until kangway got back, about 9.5 miles for me. Knee stiff but much less painful. Running 9 min miles doesn’t seem to bother it. Iced
Miles: 9.5
8/31/08 - Day off, slept in, went climbing at Point Dume with Natalya, Kimchie, et. al. Some hiking around the dunes.
Weekly Miles: 47
9/1/08 – a.m. We were going to do RB aquatics center to JPL, but there was a UCLA game in 12 hours so they had everything shut down. Parked up the street in the N.E. corner, ran down to the trail head, and then to Gould Mesa Hwy on the JPL trails. (75 minutes total). Knee was stiff at times but on the whole a big improvement.
Miles: 9
p.m. off
9/2/08- a.m. Oak Groves. Knee much better, still went a bit easy to be on the safe side. 5x Oak groves in 4:40-4:55, feeling good and consistent, ran with Andrew. Then a Shennendoah in 4:4x high. Knee holding up, feeling decently tired.
p.m. Lacy and back plus a loop at Lacy + abs.
Miles: 11.5
9/3/08- a.m. Huntingson easy. I got the whole team (minus Chief and Dennis) to stick together. Awesome.
p.m. 25 minutes easy on the south field plus abs and lifting.
Miles: 10
9/4/08- a.m. San Marino Hills. Took it a bit tougher than I would have liked, although we all went too hard up the hills and too easy in between. That’s okay, but knee a bit stiff and R knee now starting to hurt some.
p.m. 2 mile easy around the north field plus abs.
Miles: 10
9/5/08- a.m. Garfield long way easy.
p.m. playing in the pool and trying underwater running with a 40 lbs Pb brick.
Miles: 6
9/6/08- UCI Asics Invitational. Late start to the race (10 a.m.), hot and 60% humidity. Good 2 mile warm-up plus striders at and above race pace. Went out comfortably in 6:20 around the athletics field. First time over threshold on small uphill at 1 mile. Second mile, held back before and up the hill, coasted down, 13:18. I suppose I held back too much..? Solid effort but over threshold again on the uphill, 3 miles in 20:20. Really struggling to recover and keep pace back on the athletic field and up the little hill. Didn’t cross over threshold but heat and stomach getting to me, but I still managed to catch a few guys. Mile 4 in 27:58 (!). Began to accelerate up the hill medium hard, caught one or 2 more guys, but backed off on the finish, letting one pass me. Finish in 34:40. Cooled down about 2 tough miles, pretty wiped.
Miles: 9
9/7/08 – Nftc with Dennis, Chief, and Matt, easy 30 minutes
Miles: 3.5
Weekly Miles: 59
9/8/08 – a.m. Full Arroyo starting easy and then finishing in a very comfortable medium. Tired at first but felt great by the end.
p.m. Warm up to SMA and back and then plyos. Legs sore already and knee a bit stiff
Miles: 13
9/9/08 – a.m. Shenendoahs. First three in around 4:50-4:45 pretty comfortably, falling back to 5:00-5:10 for the last 2, knees pretty stiff. Felt good otherwise.
2+ 1.35*5 + 1.1 =10
p.m. Lacy and back
Miles: 12
9/10/06- a.m. Rosemead easy.
p.m. San Marino bridge run
Miles: 8
9/11/08- a.m. 5 on 2 off x 5 really nice fartlek-y tempo. 6:15-6:10 during the ons, 5 miles in 34:00 including rest, ran with Daniel. Felt good and encouraging.
p.m. 3 easy
Miles: 11
9/12/08 – 6 easy
p.m. drove to camping trip.
9/13/09- Mountain run at Idyllwild, climbed Tahqtuiz peak(8830 ft) from Humber park, 9 miles, 2500 v feet gain. Lots of fun on the way down.
Miles: 9
9/14/08- Hiking and scrambling. We managed to find some safe 5th class stuff, although not much. Camping trip continues to be epic.
Miles:0
Weekly Miles: 53
9/15/08- Full Arroyo plus a bit extra. Came late to practice after rush moving out of room.
Miles: 11
9/16/08- Missed morning practice due to moving all night. 3x 1.5 miles at Lacy, 2 repeats with Tommy. It was nice to cruise on some threshold intervals for once. Hot out.
Miles: 8
9/17/08 – a.m. A bit tired, huntingson backwards, easy.
p.m. plyos. My patella tendon acting up a bit.
Miles: 9
9/18/08- a.m. Patella rather sore. 6 on 2 off by 4 at Garfield, took it pleasantly moderate at what turned out to be a nice pace.
p.m. 15 min easy around N field and abs.
Miles: 12
9/19/08- a.m. pre race nice and easy.
p.m. two easy loops of the course, patella stiff but loosens up after a minute or two of running.
Miles: 6
9/20/08- Westmont Invite 8k. Before the race: moderately nervous, legs tired but not unusually so. 20 minutes of warm-up plus stretching and striders. No team chant this time, oh well. Took it easy from the very start, especially around the track, and never got passed once. 1st mile in 6:33, on target, felt very easy, with Daniel. Miles 2 we held the pace, which at times felt too quick but most likely this was do to my trying to preserve the easy feeling. 2nd mile in 6:52 at 13:25. Too slow, Daniel too off and so did I. It wasn’t fast enough however, despite passing several people and running a 20:00, or 6:35 again, Daniel got away. Fourth mile was strenuous. I had people to track the whole time but they were really crashing an burning. While I was hurting a bit and felt good a bout passing them, I really should I have been blowing by them. 4th mile in 6:50, 26:50. The last mile featured part of the hill at the beginning, which I didn’t really work, and the last hill near the soccer field at the end, which I worked hard. I was chasing a quick guy for much of mile 5 and as we crested the hill with 250 meters to the finish we caught a 3rd guy. We all took off down the hill and the first two of us started breaking away. At first I was going to give up but I realized I could catch him. I started accelerating to top speed (perhaps 13.5-14 sec 100 pace) as I closed he responded in the nick of time and beat me to the line, completely bowling over the cute chick given out place cards, which btw was completely unnecessary. Douche. Last mile in 6:21 for 33:11, not half bad, but I have a ways to go for Riverside.
Miles: 9
9/21/08- Beautiful Day completely off. First day completely off in several weeks.
Weekly Miles: 55
9/22/08- Delicious full arroyo today running with Ben, Daniel, and Riley(!) who is getting much stronger. Typical progression of awesomeness, slow opening, working it in the arroyo and then float on home. The day off yesterday really helped. I only hope I don’t get sick and Riverside will be very good.
Miles: 10
“ girl1 "you sure do run fast." me "thanks" girl2 "how far you run?" me "4 miles" guy1 "4 miles! holy shit!" girl1 "i bet you`re gonna win, whatever it is"”
From mark’s training log: http://www.therunninglog.com/Data/viewrunnerlog.asp?passuserid=meichenl
9/23/08 – 15 minutes tempo at Lacey. Chief took out the pace very fast, first 800 for me in 2:58, then 6:07, then 9:17, 12:27, 15:16 for 2.5 miles. Can I sustain at Riverside with a slower first 800? Only time will tell. Long way back. It was hot and with the hard effort I felt like hurling almost the whole way back, but I eventually got it under control. Low mileage day.
Miles: 7
9/24/08 – Late to practice for some reason, probably SURF related. I got there as first guys getting back, ran Huntington up Viriginia, not feeling particularly good. Worried I’m getting sick from kangway perhaps.
Miles: 6
9/25/08 – Lacy exteriors x 5. I cruised them, essentially as a tempo run. I think during the intervals I stayed below 7:30 but rarely exceed 7 minute pace. Oh wells I want my legs to be fresh for the big day.
Miles: 8
9/26/08- Neighboors moved in last night walls in Braun are hollow. DIdn’t get to sleep until past 1 a.m., slept in until 9:30 and ran pre-race. Apparently the team did something longer. Maybe that would have been a good idea since the mileage this week will be so low.
Miles: 3.5
9/27/08 – Riverside. Course conditions, generally good, warm (er than last year), perhaps mid 80s by the end o f the race. Big field this time. Mile 1 very easy in 6 flat. Mile 2 in 12:27. The usual mile 2 slow down but an unusual mid race cramp was affecting me. Mile 3 in 18:50. Slower than last year!! I think cramp still a factor, but I recovered better on the down hill. Mile 4, slow at 25: 30 but I felt good. At this point in the race I was swimming up through a stream of people dropping off of the pace, but the 5th mile took it’s toll and soon I was in equilibrium. Stomach really hurting and again the cause of much slow down, except it was still a 6:10 . Very little finishing kick, slowest in a long time. Time: 31:41 or so. A moderate sized drop in PR but I was honestly hoping for much more. Maybe it was the drop in mileage or heat or having people to run with was an excuse for slowing down? Don’t know, but I was pretty satisfied with the relief.
Miles: 8.5
9/28/08 – School starting when? Tomorrow? Psssh. Climbing at Tahquitz with Hamik. His first trad climb. We did the Trough (5.4+) in 4 long pitches. On the second (crux) pitch I spent almost an hour on lead, placing almost 20 pieces on the 170 foot pitch. A middle-aged free soloer asked us at the top if we had any herb. When we said sorry, he said he thought we were moving so slow because we had the herb. No mister, not quite, we just suck at climbing.
Miles; I hesistate to call this zero since I’m so damn tired. Maybe 2 for good measure.
Weekly Miles: 45 <- Hey that’s not bad!
Thursday, August 28, 2008
Pre-Preseason and The Beginning
8/11/08- Back way to Churchill. Saw the last band of CHS runners I will ever have known. Felt kinda weird, kinda sad. Kevin Levine told me the Wash U wasn’t letting people walk on unless they could run 16:30. That’s BS, you can walk onto any DIII team in the country (except possibly Williams) with under and 18:30 5k/sub 18 3 mile. I hope for the best for him. I ran many a race side by side with him my Senior year (he was a soph). At my PR race, the Pages run 5k, we battled it out over the course of the last 2 miles, at the hill past Shusaku’s house he put in a big surge to drop me back 5m, but on the 3rd mile flats I caught him. As we entered the stadium, he put in another surge with 300m left. We both blew by several quick older folks but I was unable to catch him. Goof times. Easy out, medium back. Still a bit tired but decently rested.
Miles: 10.5
8/12/08- No run =( climbing at Seneca all day, see facebook for pics. Too tired to run when we got back, but I got to see Atul for the first time in 2 years.
Miles: 0
8/13/08- a.m. 4.5 easy in more typical D.C. weather with Tim. 36 minutes
p.m. 15 hours and 2 plane flights later, S.S.S.S.S.S (10.2 5miles) medium easy with iPod for 1st time. Man it makes a big difference. Too bad only one of my shorts will fit it. I’ll have to ration. Dream Theater and Black Mages made up an excellent spontaneous playlist. 1: 24 minutes.
Miles. 14.75
8/14/08- Tempo day. Kangway and I headed to the Arroyo for 4x2.5 km at tempo pace with 2 and half minutes rest. Arroyo in 21 minutes, so quick warm-up. First loop in 11:05 (6:58 pace) easy as a warm-up, second loop in 10:05 (6:18 pace), 10:20 (6:27 pace), 10:10 (6:21 pace). The last three laps would yield a 31:50 5 mile if held continuously. Kangway ran the last lap in 9:30 or so, which is rather impressive. I think he will be competitive this season. Easy back, but starting to get dehydrated.
Miles: 11.5
8/15/08 – Easy Huntington up Virginia at midnight. Should have run sooner but eh. Not feeling amazing, real slow. 46 minutes total
Miles: 5.5
8/16/08 – Nice medium intensity Trail run from N. end of RB up almost to water fall. Got a late start so couldn’t make it all the way up. Ran at a good effort level on the way, pretty good clip (7:30 pace) on the way down. Last 10 minutes from Devil’s Gate and south in complete darkness. Note to self: It is impossible to run after 8:05 these days. Total time: 1:35 minutes
Miles: 11.5
8/17/08- Climbing a Tahquitz rock, 1:30 of hard hiking at 8,000 feet but no running. At least my hill running muscles will be in good shape.
Miles: 0
Weekly Miles: 54
8/18/08 – Shortened S.S.S.S.S.S. medium. A pleasant run.
Miles: 9
http://www.gmap-pedometer.com/?r=2189797
8/19/08 – I created a run I like to call the “Drayna Grassy Special/Sierra Madre Express.”
http://www.gmap-pedometer.com/?r=2189780
This beautiful run is known for endless and verdant grass fields of the North Sierra Madre Highlands. It climbs up from Pasadena to a stretch of grass so paradisic, with the panoramic San Gabriel’s as a backdrop, it is almost too good to be true. Descend down into the quaint and nostalgic town of Sierra Madre whose picturesque setting is reminiscent of times of yore. Took is real easy, 1:42 minutes (almost 2 hours total due to stoplights =( ).
Miles: 13.5
8/20/08 – Late run, easy hour with Kangway around the Huntington area.
Miles: 7.5
8/21/08 – Full S.S.S.S.S.S backwards plus exploring around South Pas. I saw the South Pas water tower and decided I had to get to it. I almost made it but ended up 50 feet below it unable to continue. I think it’s only approachable from the South side.
Miles: 12
8/22/08- Morning JPL to the waterfall with Kangway, also accompanied briefly by Ian and Keith from Oxy. A very nice run, as the JPL trails always are, beautiful morning. Pre-season is going to be awesome.
Miles: 9
8/23/08- Was going to try 5 mile race-effort, but legs were feeling flat, so I mustered up the strength to do a 5 mile progression run instead, still clocking 35:22 for the 5 miles, a good sign. California to arroyo around the RB and back down Orange groves to California.
Miles: 11.5
8/24/08- Again climbing at Tahquitz, quicker approach and descent on better trail. Got some quality climbing in with Jeff today.
Miles: 0 (3)
Weekly Miles: 65
8/25/08 – Easy Huntington at night. Very easy. Practiced running with my eyes closed and focusing after being inspired by Mark’s stories from Buddhist meditation camp.
Miles: 6
8/26/08- Lower Arroyo night time edition (up Orange Groves) with Robet Kaspar, who is progressingly nicely.
Miles: 8
Summer Miles: 756 (+ 70 cycling + 20 hiking + 2000 yards swimming)
8/27/08- Preseason begins! Time for the summer to begin paying its worth in gold. A large pack of good frosh, all seem strong and good natured. Rather excited! Huntington medium/med. hard. Mar k and Matt were both there and pushed the pace (and Dennis/Chief) despite my specific directions to run no faster than 8 minute pace. As a result we dropped half of the frosh, on the first day. Bad! Hopefully we will be more careful tomorrow.
Miles: 6
8/28/08- a.m. Full Arroyo at a much more controlled pac, still medium exertion level. People packed up and ran smart. Ran with Travis, Andrew and Daniel today, the baller fast frosh group. I am excited, as all of them are cool guys and seem to have a lot of potential.
Miles: 10
Miles: 10.5
8/12/08- No run =( climbing at Seneca all day, see facebook for pics. Too tired to run when we got back, but I got to see Atul for the first time in 2 years.
Miles: 0
8/13/08- a.m. 4.5 easy in more typical D.C. weather with Tim. 36 minutes
p.m. 15 hours and 2 plane flights later, S.S.S.S.S.S (10.2 5miles) medium easy with iPod for 1st time. Man it makes a big difference. Too bad only one of my shorts will fit it. I’ll have to ration. Dream Theater and Black Mages made up an excellent spontaneous playlist. 1: 24 minutes.
Miles. 14.75
8/14/08- Tempo day. Kangway and I headed to the Arroyo for 4x2.5 km at tempo pace with 2 and half minutes rest. Arroyo in 21 minutes, so quick warm-up. First loop in 11:05 (6:58 pace) easy as a warm-up, second loop in 10:05 (6:18 pace), 10:20 (6:27 pace), 10:10 (6:21 pace). The last three laps would yield a 31:50 5 mile if held continuously. Kangway ran the last lap in 9:30 or so, which is rather impressive. I think he will be competitive this season. Easy back, but starting to get dehydrated.
Miles: 11.5
8/15/08 – Easy Huntington up Virginia at midnight. Should have run sooner but eh. Not feeling amazing, real slow. 46 minutes total
Miles: 5.5
8/16/08 – Nice medium intensity Trail run from N. end of RB up almost to water fall. Got a late start so couldn’t make it all the way up. Ran at a good effort level on the way, pretty good clip (7:30 pace) on the way down. Last 10 minutes from Devil’s Gate and south in complete darkness. Note to self: It is impossible to run after 8:05 these days. Total time: 1:35 minutes
Miles: 11.5
8/17/08- Climbing a Tahquitz rock, 1:30 of hard hiking at 8,000 feet but no running. At least my hill running muscles will be in good shape.
Miles: 0
Weekly Miles: 54
8/18/08 – Shortened S.S.S.S.S.S. medium. A pleasant run.
Miles: 9
http://www.gmap-pedometer.com/?r=2189797
8/19/08 – I created a run I like to call the “Drayna Grassy Special/Sierra Madre Express.”
http://www.gmap-pedometer.com/?r=2189780
This beautiful run is known for endless and verdant grass fields of the North Sierra Madre Highlands. It climbs up from Pasadena to a stretch of grass so paradisic, with the panoramic San Gabriel’s as a backdrop, it is almost too good to be true. Descend down into the quaint and nostalgic town of Sierra Madre whose picturesque setting is reminiscent of times of yore. Took is real easy, 1:42 minutes (almost 2 hours total due to stoplights =( ).
Miles: 13.5
8/20/08 – Late run, easy hour with Kangway around the Huntington area.
Miles: 7.5
8/21/08 – Full S.S.S.S.S.S backwards plus exploring around South Pas. I saw the South Pas water tower and decided I had to get to it. I almost made it but ended up 50 feet below it unable to continue. I think it’s only approachable from the South side.
Miles: 12
8/22/08- Morning JPL to the waterfall with Kangway, also accompanied briefly by Ian and Keith from Oxy. A very nice run, as the JPL trails always are, beautiful morning. Pre-season is going to be awesome.
Miles: 9
8/23/08- Was going to try 5 mile race-effort, but legs were feeling flat, so I mustered up the strength to do a 5 mile progression run instead, still clocking 35:22 for the 5 miles, a good sign. California to arroyo around the RB and back down Orange groves to California.
Miles: 11.5
8/24/08- Again climbing at Tahquitz, quicker approach and descent on better trail. Got some quality climbing in with Jeff today.
Miles: 0 (3)
Weekly Miles: 65
8/25/08 – Easy Huntington at night. Very easy. Practiced running with my eyes closed and focusing after being inspired by Mark’s stories from Buddhist meditation camp.
Miles: 6
8/26/08- Lower Arroyo night time edition (up Orange Groves) with Robet Kaspar, who is progressingly nicely.
Miles: 8
Summer Miles: 756 (+ 70 cycling + 20 hiking + 2000 yards swimming)
8/27/08- Preseason begins! Time for the summer to begin paying its worth in gold. A large pack of good frosh, all seem strong and good natured. Rather excited! Huntington medium/med. hard. Mar k and Matt were both there and pushed the pace (and Dennis/Chief) despite my specific directions to run no faster than 8 minute pace. As a result we dropped half of the frosh, on the first day. Bad! Hopefully we will be more careful tomorrow.
Miles: 6
8/28/08- a.m. Full Arroyo at a much more controlled pac, still medium exertion level. People packed up and ran smart. Ran with Travis, Andrew and Daniel today, the baller fast frosh group. I am excited, as all of them are cool guys and seem to have a lot of potential.
Miles: 10
Monday, August 11, 2008
Base Week 13: Surprisingly Good Running at Home
8/4/08 – Solid Medium run with the Tim, aka the bro, aka Vag boy, aka the other Drayna. Nice hilly run at sub 8 min pace 5 miles out, then 2 miles of 200m hill pick ups (x10) medium, then 4 miles back. Cruising at 7:45 pace the whole way felt great, low humidity too.
Miles: 11.2
8/5/08- a.m. – very easy morning run to the pool house and back in 16 and change minutes.
Miles: 1.8
p.m. – medium easy capital crecent run with Jake. Inside sources say Florian and the top CMS guys are doing 90 mile weeks. Yikes.
Miles: 8.5
Miles: 10.3
8/6/08 – Woke up this morning to some specific swelling on the inside of my lower right tibia. Interesting. Iced a few times, cancelled morning run, got my new shoes (finally) from RNJ. Saucony Ride Cushions, a nice, lighter cushioned shoe with a really good heel cushioning. Did the standard RR trail with the bro (joined halfway) and pain in shin was negligible. A good run. ice bathed in a trash can later, felt great!
Miles: 9
8/7/08- Tempo day. Easy 30 minute warm-up. Then 6.5 miles at threshold pace. 5 miles in ~34 minutes and the total in 45:30 or so. Felt real good except throat started to close up (scarily) in the last 2 or 3 miles. Bodes well for the season. Small square cool down.
Miles: 12
8/8/08- a.m. easy 2.5 miles to Glen Hills Park and back. Nice and slow.
Miles: 2.5
p.m. Easy Big Jungle with the bro. Breathing again starting to bother me a lot.
Miles: 6.5
Miles: 9
8/9/08 – Long Run. RR trails to Churchill, then Big Jungle, then back with Bradley and back cool down. Slow and easy the whole way, breathing again bothersome between 30 min and 60 min in. Starting to tire by mile 12, drank some Gatorade and it really helped. Total time 1:58 minutes.
Miles: 14.5
8/10/08- Easy 31 minutes around da hood, just dicking off. Rather tired.
Miles: 4
Weekly Total: 70
Miles: 11.2
8/5/08- a.m. – very easy morning run to the pool house and back in 16 and change minutes.
Miles: 1.8
p.m. – medium easy capital crecent run with Jake. Inside sources say Florian and the top CMS guys are doing 90 mile weeks. Yikes.
Miles: 8.5
Miles: 10.3
8/6/08 – Woke up this morning to some specific swelling on the inside of my lower right tibia. Interesting. Iced a few times, cancelled morning run, got my new shoes (finally) from RNJ. Saucony Ride Cushions, a nice, lighter cushioned shoe with a really good heel cushioning. Did the standard RR trail with the bro (joined halfway) and pain in shin was negligible. A good run. ice bathed in a trash can later, felt great!
Miles: 9
8/7/08- Tempo day. Easy 30 minute warm-up. Then 6.5 miles at threshold pace. 5 miles in ~34 minutes and the total in 45:30 or so. Felt real good except throat started to close up (scarily) in the last 2 or 3 miles. Bodes well for the season. Small square cool down.
Miles: 12
8/8/08- a.m. easy 2.5 miles to Glen Hills Park and back. Nice and slow.
Miles: 2.5
p.m. Easy Big Jungle with the bro. Breathing again starting to bother me a lot.
Miles: 6.5
Miles: 9
8/9/08 – Long Run. RR trails to Churchill, then Big Jungle, then back with Bradley and back cool down. Slow and easy the whole way, breathing again bothersome between 30 min and 60 min in. Starting to tire by mile 12, drank some Gatorade and it really helped. Total time 1:58 minutes.
Miles: 14.5
8/10/08- Easy 31 minutes around da hood, just dicking off. Rather tired.
Miles: 4
Weekly Total: 70
Tuesday, August 5, 2008
Base Week 12: Traveling= another down week
7/28/08- Nice nighttime Marengo-huntington especial with Robert K. His first 8 miler. We went rather slow the for the first 7 miles, thanks to a very filling and super fancy dinner at the President’s house with the Faculty board and the board of trustees. Put in a ‘surge’ in the last mile down to 7:40-7:35 pace to drop Robert for a bit. Stomach kept acting up, heart burn, not too bad.
Miles: 8
http://www.gmap-pedometer.com/?r=2125550
7/29/08- RB tempo time, but a bit different than usual. Wasn’t planning on doing a tempo originally, but Ian caught me while he was cooling down from the RB ride and the pace started to creep up as we went up the hill, and eventually turning into 6 min and then 5:45 pace down hill with Ian pacing. Easy, but lengthy cool down through pas.
Miles: 12.1
7/30/08- Traveling home. Shouldn’t have been a day off but I planned poorly.
Miles: 0
7/31/08- 6 easy and very sweaty miles on the RR trails. Sooooo humid!!!
Miles: 6
8/1/08- 6 easy at the beach. It is still really really humid even in Delaware at the beach. Much much worse than West coast beach running.
Miles: 6
8/2/08- Long run. Got up early, i.e. 10:15 to find a rainy, 100% humidity, 85 degree rehobeth beach. Pretty good luck. Ran up to the board walk and then to Cape Henlopen State Park. Ran around some trail that closed a mile in, but we kept going. It descended into the swamp and was very overgrown. Now 90 degrees, the ground almost lost into the bog, we entered an area that looked more promising, until Tim tells me, “Garrett you are covered in bugs” Soon we were swarmed by biting flies, literally swarmed. A quick look at my watch revealed 50 minutes and a quick sprint the opposite direction ensued. We just went straight back, pushing the pace a bit. Soon we were both incredibly dehydrated and slowed down, falling off the pace. Total time was ~1:40. My legs weren’t tired, just felt pretty shitty.
p.m. walked 4 miles along the beach to the next town up. I won’t count this as running, but my legs were feeling it a bit.
Miles: 14(?)
8/3/08 – 5 miles medium easy around da hood. Humidity was shockingly low at 50% so the run was rather bareable. I promised I would do 1 mile for every drink last night and low and behold I successfully did so. In other words DH’s 21st party was a success and Alex managed to streak across the beach at 2 a.m. in front of all the girls. kudos. Also I went to the Nike outlet store where I bought 2 pairs of running shorts, two pairs of running socks, and a pair of Nike zoom waffle spikes for 49.96. Amazing.
Miles: 5
Weekly Miles: 51
Week 13: My goal for this week is return to peak mileage and get in some quality running. 70 shouldn't be too hard, but hopefully we can avoid anymore 100% humidity runs like the delaware long run nightmare. The goal for the next 3 weeks is 70,70,80, down/start of XC. Sounds good and reasonable.
8/4/08 – Solid Medium run with the Tim, aka the bro, aka Vag boy, aka the other Drayna. Nice hilly run at sub 8 min pace 5 miles out, then 2 miles of 200m hill pick ups (x10) medium, then 4 miles back. Cruising at 7:45 pace the whole way felt great, low humidity too.
Miles: 11.2
8/5/08- a.m. – very easy morning run to the pool house and back in 16 and change minutes.
Miles: 1.8
Miles: 8
http://www.gmap-pedometer.com/?r=2125550
7/29/08- RB tempo time, but a bit different than usual. Wasn’t planning on doing a tempo originally, but Ian caught me while he was cooling down from the RB ride and the pace started to creep up as we went up the hill, and eventually turning into 6 min and then 5:45 pace down hill with Ian pacing. Easy, but lengthy cool down through pas.
Miles: 12.1
7/30/08- Traveling home. Shouldn’t have been a day off but I planned poorly.
Miles: 0
7/31/08- 6 easy and very sweaty miles on the RR trails. Sooooo humid!!!
Miles: 6
8/1/08- 6 easy at the beach. It is still really really humid even in Delaware at the beach. Much much worse than West coast beach running.
Miles: 6
8/2/08- Long run. Got up early, i.e. 10:15 to find a rainy, 100% humidity, 85 degree rehobeth beach. Pretty good luck. Ran up to the board walk and then to Cape Henlopen State Park. Ran around some trail that closed a mile in, but we kept going. It descended into the swamp and was very overgrown. Now 90 degrees, the ground almost lost into the bog, we entered an area that looked more promising, until Tim tells me, “Garrett you are covered in bugs” Soon we were swarmed by biting flies, literally swarmed. A quick look at my watch revealed 50 minutes and a quick sprint the opposite direction ensued. We just went straight back, pushing the pace a bit. Soon we were both incredibly dehydrated and slowed down, falling off the pace. Total time was ~1:40. My legs weren’t tired, just felt pretty shitty.
p.m. walked 4 miles along the beach to the next town up. I won’t count this as running, but my legs were feeling it a bit.
Miles: 14(?)
8/3/08 – 5 miles medium easy around da hood. Humidity was shockingly low at 50% so the run was rather bareable. I promised I would do 1 mile for every drink last night and low and behold I successfully did so. In other words DH’s 21st party was a success and Alex managed to streak across the beach at 2 a.m. in front of all the girls. kudos. Also I went to the Nike outlet store where I bought 2 pairs of running shorts, two pairs of running socks, and a pair of Nike zoom waffle spikes for 49.96. Amazing.
Miles: 5
Weekly Miles: 51
Week 13: My goal for this week is return to peak mileage and get in some quality running. 70 shouldn't be too hard, but hopefully we can avoid anymore 100% humidity runs like the delaware long run nightmare. The goal for the next 3 weeks is 70,70,80, down/start of XC. Sounds good and reasonable.
8/4/08 – Solid Medium run with the Tim, aka the bro, aka Vag boy, aka the other Drayna. Nice hilly run at sub 8 min pace 5 miles out, then 2 miles of 200m hill pick ups (x10) medium, then 4 miles back. Cruising at 7:45 pace the whole way felt great, low humidity too.
Miles: 11.2
8/5/08- a.m. – very easy morning run to the pool house and back in 16 and change minutes.
Miles: 1.8
Monday, July 28, 2008
Summer Base Week 11: Down week plus Sierra Climbing
7/21/08- Lower Arroyo medium easy from gym to Lloyd. Quite nice.
Miles: 8
7/22/08- Tempo time! Ran from Lloyd direct to the Arroyo, 2 mile build up to the Rose Bowl (probably 7:20-7:00 pace), then tempo around the RB in 20:20 (6:31 pace). Felt sluggish heading up and loosened up quite nicely on the way down, including about the last ½ mile at 5:50 pace. Holding that for a hilly or grassy 5 will be tough. Came back on Green.
Miles: 12.1
7/23/08- Easy Huntington with excursion to Los Robles and back with Robert.
Miles: 7.8
7/24/08- Went to Dave’s house in Torrance and we ran up into Palos Verdes and did one of his old high school XC courses and back. This run being with Dave, it was no slower than 7:15 pace ever. Basically a tempo. It was a really nice run though.
Miles: 8
7/25/08- Driving up to Big Pine.
Miles: 0
7/26/08- 21 hour High Sierra Epic. Car to car Venusian Blind Arete (5.7, IV) on Temple Crag (13,000 feet). Story to come later. 13 miles and over 5000 v. feet. Exhausted. Slept in a parking lot, bathed in a mountain stream.
Miles: (13)
7/27/08- Sore. Did easy 45 minutes with Kangway mostly around the south field. He seemed interested in doing XC this fall. I was very happy. I hope he can work something out that allows him to run with us.
Miles: 5.5
Weekly Miles: 41.5 + 13 hiking @ altitude =~55
Miles: 8
7/22/08- Tempo time! Ran from Lloyd direct to the Arroyo, 2 mile build up to the Rose Bowl (probably 7:20-7:00 pace), then tempo around the RB in 20:20 (6:31 pace). Felt sluggish heading up and loosened up quite nicely on the way down, including about the last ½ mile at 5:50 pace. Holding that for a hilly or grassy 5 will be tough. Came back on Green.
Miles: 12.1
7/23/08- Easy Huntington with excursion to Los Robles and back with Robert.
Miles: 7.8
7/24/08- Went to Dave’s house in Torrance and we ran up into Palos Verdes and did one of his old high school XC courses and back. This run being with Dave, it was no slower than 7:15 pace ever. Basically a tempo. It was a really nice run though.
Miles: 8
7/25/08- Driving up to Big Pine.
Miles: 0
7/26/08- 21 hour High Sierra Epic. Car to car Venusian Blind Arete (5.7, IV) on Temple Crag (13,000 feet). Story to come later. 13 miles and over 5000 v. feet. Exhausted. Slept in a parking lot, bathed in a mountain stream.
Miles: (13)
7/27/08- Sore. Did easy 45 minutes with Kangway mostly around the south field. He seemed interested in doing XC this fall. I was very happy. I hope he can work something out that allows him to run with us.
Miles: 5.5
Weekly Miles: 41.5 + 13 hiking @ altitude =~55
Monday, July 21, 2008
Summer Base Week 10: Doubles Starting
7/14/08- Bad news: Pops bailed on the climbing trip and my stomach and intestines are rather upset. What did I eat? Softball game with some good sprinting plus Huntingson medium, stomach hurting but manageable, then a mile easy on the track with Kangway and badass/ 14:30 Duke Alum Alex Ramero. Legs feel great, let’s see what happens to the stomach.
Miles: 8
7/15/08- Stomach slightly better, legs kind of sore actually but feeling fine. I now have my sights set on a Peruvian Andes Expedition with Alpamayo (19,500 feet, WI 4) and Quitujara (> 6000 m, WI 3) for early next summer. Sounds amazing if I can convince my old man/doesn’t negatively impact running too much. Decided to do a 5 mile tempo today and even with my stomach, it went surprisingly well. Ran at an easy feeling 8:25 pace down California to the Arroyo. I took a few minutes to stretch and get ready, and then started off at a rather relaxed but solid pace. During the decent, my breathing slowed almost to a normal run speed, as I came through at 11:13 (7 min pace) I decided I would push a bit harder this time on the way up but cool it off on the way in prep from the uphill last two miles. I came through in 22:10 (6:50 pace for that lap) and, surprised with how easy that felt and how my stomach was holding up, I started to push up the arroyo towards the Rose Bowl. I powered through (except the steep little climb under the freeway which I took rather easily) and upon passing the aquatics center with under 800m to go I glanced at my watch and was surprised to see 31:1x. Realizing that I might lay down a great time, I began to push above threshold to a race feeling pace. I turned the corner, doubled back, and ended at the planned tree in 33:40! meaning that last two miles were run at 6:25 pace, uphill and in the sand. Awesome. I slowly cooled down around one of the RB fields and headed back slowly to campus through old pas. 97 minutes, 12.5 miles total, man my legs are going to be sore but this is a great sign for things to come. If I can break my PR in a tempo run in August (32 minutes, holding the last 2 miles pace for all 5 which now seems quite doable) , as well as lay down 4 x tempo loops at 6 minute pace, I will be all set to break 30. Yay.
Miles: 12.5
7/16/08 : A.m. 2.6 miles very slow with Kapsar at 7:45 a.m.. man I’m going to have to get used to this early morning thing again.
p.m. Huntington medium quick. Felt much better
Miles: 9
7/17/08- Really nice Spontaneous San Marino-South Pas Super Sunset Special. Awesome run. Too bad I started prairie dogging on Orange Groves and hobbled to the bathroom at Singer Park for an epic dump. Astronaut General Thomas Stafford held his shit for 14 days on Gemini IV to say freedom from the communists and I pussed out after a mile and a half. I need to man up.
Miles: 10.5
7/18/08- a.m. 3.5 miles easy with Kaspar
p.m. Huntington Virginia from Lloyd.
Miles: 9
7/19/08- Morning Devil’s gate run from Caltech, but not all the way to JPL for time considerations. Nice run, rather tired. Saw Jasper and Phyllis running up by Devil’s gate. Old school right there. 1 hour, 48 minutes
Miles: 13.5
7/20/08. Climbing at Echo cliffs, 4 miles of strenuous hiking with 30 lbs pack. Some great climbing, did my first 5.10 . Also did a nice multi pitch 5.8. I lead the 5.6 pitches.
Miles: 4
Weekly Miles: 67
Miles: 8
7/15/08- Stomach slightly better, legs kind of sore actually but feeling fine. I now have my sights set on a Peruvian Andes Expedition with Alpamayo (19,500 feet, WI 4) and Quitujara (> 6000 m, WI 3) for early next summer. Sounds amazing if I can convince my old man/doesn’t negatively impact running too much. Decided to do a 5 mile tempo today and even with my stomach, it went surprisingly well. Ran at an easy feeling 8:25 pace down California to the Arroyo. I took a few minutes to stretch and get ready, and then started off at a rather relaxed but solid pace. During the decent, my breathing slowed almost to a normal run speed, as I came through at 11:13 (7 min pace) I decided I would push a bit harder this time on the way up but cool it off on the way in prep from the uphill last two miles. I came through in 22:10 (6:50 pace for that lap) and, surprised with how easy that felt and how my stomach was holding up, I started to push up the arroyo towards the Rose Bowl. I powered through (except the steep little climb under the freeway which I took rather easily) and upon passing the aquatics center with under 800m to go I glanced at my watch and was surprised to see 31:1x. Realizing that I might lay down a great time, I began to push above threshold to a race feeling pace. I turned the corner, doubled back, and ended at the planned tree in 33:40! meaning that last two miles were run at 6:25 pace, uphill and in the sand. Awesome. I slowly cooled down around one of the RB fields and headed back slowly to campus through old pas. 97 minutes, 12.5 miles total, man my legs are going to be sore but this is a great sign for things to come. If I can break my PR in a tempo run in August (32 minutes, holding the last 2 miles pace for all 5 which now seems quite doable) , as well as lay down 4 x tempo loops at 6 minute pace, I will be all set to break 30. Yay.
Miles: 12.5
7/16/08 : A.m. 2.6 miles very slow with Kapsar at 7:45 a.m.. man I’m going to have to get used to this early morning thing again.
p.m. Huntington medium quick. Felt much better
Miles: 9
7/17/08- Really nice Spontaneous San Marino-South Pas Super Sunset Special. Awesome run. Too bad I started prairie dogging on Orange Groves and hobbled to the bathroom at Singer Park for an epic dump. Astronaut General Thomas Stafford held his shit for 14 days on Gemini IV to say freedom from the communists and I pussed out after a mile and a half. I need to man up.
Miles: 10.5
7/18/08- a.m. 3.5 miles easy with Kaspar
p.m. Huntington Virginia from Lloyd.
Miles: 9
7/19/08- Morning Devil’s gate run from Caltech, but not all the way to JPL for time considerations. Nice run, rather tired. Saw Jasper and Phyllis running up by Devil’s gate. Old school right there. 1 hour, 48 minutes
Miles: 13.5
7/20/08. Climbing at Echo cliffs, 4 miles of strenuous hiking with 30 lbs pack. Some great climbing, did my first 5.10 . Also did a nice multi pitch 5.8. I lead the 5.6 pitches.
Miles: 4
Weekly Miles: 67
Wednesday, July 16, 2008
Base Week 9: Down Week plus Encouraging Signs
7/7/08- Huntingson easy. Legs felt energetic but it almost deforms my stride. I can’t believe my legs are responding so well!
Miles: 7
7/8/08- Planned conservative run and ended up feeling great. Reverse exterior lower arroyo plus Garfield longer way at a medium clip, legs energetic the whole time. Not a trivial run either.
Miles: 9.5
7/9/08- I guess this is for sure going to be a down week, just not sure how much. Huntington up Virginia medium to medium hard. I took a page from Lydiard’s book and did my short run at a good clip, perhaps 7:25 pace or just under. Had a nice spring in my stride the whole way. It felt like those nice medium hard Monday arroyo runs during track where I would routinely go sub 7:30 pace the whole way. On the down side a rather short run.
Miles: 5.5
7/10/08- The Great Eaton Canyon Adventure, minus turn-around ridge as I shall call it (perhaps disappointment ridge, or stupid-people-blocking-off-public-roads –that-are –supposed-to-connect-through ridge). Legs were feeling the burn up the climb, which I wasn’t expected and were noticeably tired mid way through. Large cramp struck descending next to the canyon. But in the end dissipated and made it back tired but not exhausted. I also did not get sprayed by a skunk this time, or mauled by a pit bull, but coming around a corner on Altadena drive in the complete darkness I noticed two dark shapes and started to freak out a bit. I shortened and silenced my stride, moved to the other side of the road, and as I went by there were two people in camo walking along the road with large rifles in their hands (I’m pretty sure there is no hunting in suburban L.A. allowed). I stayed in the shadows, then ran like hell, and didn’t look back. This run never fails to freak this shit out of me.
Miles: 10.8
7/11/08- Legs very tired. Easy 45 minutes around San Marino, un measured. Also, finally crossed that creepy bridge over Virginia. It’s nothing special.
Miles: 5?
7/12/08- Taking it easy. Easy 30 minutes with Robert Kaspar among all people. Also saw Kangway met up with us for a bit. Cool. Very slow and easy.
Miles: 3?
7/13/08- Climbing at Malibu Creek. Did my first sport lead of a 75 ft 5.6, along with some 5.9 top rope on planet of the apes wall. I am getting really excited about summer climbing. I hope it doesn’t detract from running. Mmm Swiss Arete with pops will be so good. The hike in was aprox 1.5 miles each way with a heavy pack in the hot sun. I’ll def give that a running equivalent of 1:1.
Miles: 3
Weekly Miles: 44 ---- I was worried this was going to be lower but not so bad. A solid down week and my legs feel better than every.
7/14/08- Bad news: Pops bailed on the climbing trip and my stomach and intestines are rather upset. What did I eat? Softball game with some good sprinting plus Huntingson medium, stomach hurting but manageable, then a mile easy on the track with Kangway and badass/ 14:30 Duke Alum Alex Ramero. Legs feel great, let’s see what happens to the stomach.
7/15/08- Stomach slightly better, legs kind of sore actually but feeling fine. I now have my sights set on a Peruvian Andes Expedition with Alpamayo (19,500 feet, WI 4) and Quitujara (> 6000 m, WI 3) for early next summer. Sounds amazing if I can convince my old man/doesn’t negatively impact running too much. Decided to do a 5 mile tempo today and even with my stomach, it went surprisingly well. Ran at an easy feeling 8:25 pace down California to the Arroyo. I took a few minutes to stretch and get ready, and then started off at a rather relaxed but solid pace. During the decent, my breathing slowed almost to a normal run speed, as I came through at 11:13 (7 min pace) I decided I would push a bit harder this time on the way up but cool it off on the way in prep from the uphill last two miles. I came through in 22:10 (6:50 pace for that lap) and, surprised with how easy that felt and how my stomach was holding up, I started to push up the arroyo towards the Rose Bowl. I powered through (except the steep little climb under the freeway which I took rather easily) and upon passing the aquatics center with under 800m to go I glanced at my watch and was surprised to see 31:1x. Realizing that I might lay down a great time, I began to push above threshold to a race feeling pace. I turned the corner, doubled back, and ended at the planned tree in 33:40! meaning that last two miles were run at 6:25 pace, uphill and in the sand. Awesome. I slowly cooled down around one of the RB fields and headed back slowly to campus through old pas. 97 minutes, 12.5 miles total, man my legs are going to be sore but this is a great sign for things to come. If I can break my PR in a tempo run in August (32 minutes, holding the last 2 miles pace for all 5 which now seems quite doable) , as well as lay down 4 x tempo loops at 6 minute pace, I will be all set to break 30. Yay.
Miles: 12.5
Miles: 7
7/8/08- Planned conservative run and ended up feeling great. Reverse exterior lower arroyo plus Garfield longer way at a medium clip, legs energetic the whole time. Not a trivial run either.
Miles: 9.5
7/9/08- I guess this is for sure going to be a down week, just not sure how much. Huntington up Virginia medium to medium hard. I took a page from Lydiard’s book and did my short run at a good clip, perhaps 7:25 pace or just under. Had a nice spring in my stride the whole way. It felt like those nice medium hard Monday arroyo runs during track where I would routinely go sub 7:30 pace the whole way. On the down side a rather short run.
Miles: 5.5
7/10/08- The Great Eaton Canyon Adventure, minus turn-around ridge as I shall call it (perhaps disappointment ridge, or stupid-people-blocking-off-public-roads –that-are –supposed-to-connect-through ridge). Legs were feeling the burn up the climb, which I wasn’t expected and were noticeably tired mid way through. Large cramp struck descending next to the canyon. But in the end dissipated and made it back tired but not exhausted. I also did not get sprayed by a skunk this time, or mauled by a pit bull, but coming around a corner on Altadena drive in the complete darkness I noticed two dark shapes and started to freak out a bit. I shortened and silenced my stride, moved to the other side of the road, and as I went by there were two people in camo walking along the road with large rifles in their hands (I’m pretty sure there is no hunting in suburban L.A. allowed). I stayed in the shadows, then ran like hell, and didn’t look back. This run never fails to freak this shit out of me.
Miles: 10.8
7/11/08- Legs very tired. Easy 45 minutes around San Marino, un measured. Also, finally crossed that creepy bridge over Virginia. It’s nothing special.
Miles: 5?
7/12/08- Taking it easy. Easy 30 minutes with Robert Kaspar among all people. Also saw Kangway met up with us for a bit. Cool. Very slow and easy.
Miles: 3?
7/13/08- Climbing at Malibu Creek. Did my first sport lead of a 75 ft 5.6, along with some 5.9 top rope on planet of the apes wall. I am getting really excited about summer climbing. I hope it doesn’t detract from running. Mmm Swiss Arete with pops will be so good. The hike in was aprox 1.5 miles each way with a heavy pack in the hot sun. I’ll def give that a running equivalent of 1:1.
Miles: 3
Weekly Miles: 44 ---- I was worried this was going to be lower but not so bad. A solid down week and my legs feel better than every.
7/14/08- Bad news: Pops bailed on the climbing trip and my stomach and intestines are rather upset. What did I eat? Softball game with some good sprinting plus Huntingson medium, stomach hurting but manageable, then a mile easy on the track with Kangway and badass/ 14:30 Duke Alum Alex Ramero. Legs feel great, let’s see what happens to the stomach.
7/15/08- Stomach slightly better, legs kind of sore actually but feeling fine. I now have my sights set on a Peruvian Andes Expedition with Alpamayo (19,500 feet, WI 4) and Quitujara (> 6000 m, WI 3) for early next summer. Sounds amazing if I can convince my old man/doesn’t negatively impact running too much. Decided to do a 5 mile tempo today and even with my stomach, it went surprisingly well. Ran at an easy feeling 8:25 pace down California to the Arroyo. I took a few minutes to stretch and get ready, and then started off at a rather relaxed but solid pace. During the decent, my breathing slowed almost to a normal run speed, as I came through at 11:13 (7 min pace) I decided I would push a bit harder this time on the way up but cool it off on the way in prep from the uphill last two miles. I came through in 22:10 (6:50 pace for that lap) and, surprised with how easy that felt and how my stomach was holding up, I started to push up the arroyo towards the Rose Bowl. I powered through (except the steep little climb under the freeway which I took rather easily) and upon passing the aquatics center with under 800m to go I glanced at my watch and was surprised to see 31:1x. Realizing that I might lay down a great time, I began to push above threshold to a race feeling pace. I turned the corner, doubled back, and ended at the planned tree in 33:40! meaning that last two miles were run at 6:25 pace, uphill and in the sand. Awesome. I slowly cooled down around one of the RB fields and headed back slowly to campus through old pas. 97 minutes, 12.5 miles total, man my legs are going to be sore but this is a great sign for things to come. If I can break my PR in a tempo run in August (32 minutes, holding the last 2 miles pace for all 5 which now seems quite doable) , as well as lay down 4 x tempo loops at 6 minute pace, I will be all set to break 30. Yay.
Miles: 12.5
Monday, July 7, 2008
Summer Base Week 8: Topping out the singles mileage
6/30/08- Hot Huntingson medium-easy, didn’t feel particularly comfortable or relaxed but I’d blame that on the heat.
Miles: 7
7/1/08 – Excellent 1st tempo run. Two medium hard but relaxed Ian’s arroyo loops(3.2 miles) inside a lower arroyo at dusk (no coyotes this time). 1st loop (1.6 miles) in 11:10 and total time in 22:20. This is 7 min pace almost exactly. No coincidence that during my Concordi LT test, my predicted LT was 7 min pace. Felt comfortable and relaxed the whole way, working for it a bit towards the end of the second lap. Total time: 47.5+ 22.5+23.5 = 92.5 minutes. 8 min pace average, slow cool down back.
Miles: 11.5
7/2/08- Easy, slow modified Eichenlaub grassy special (up oxford to Orlando). Legs seems okay but a bit tired and really seemed to drag the last few miles. 73 minutes.
Miles: 8.2
7/3/08- “That little bitch says I owe her money.” “Whaddaya do to ma daughter this time””……she too young to be getting money fer that….take her innocence….” 12 a.m. shouting argument in Altadena. Five minutes later nearly mauled to death by pit bull, also almost stepped on at least 3 skunks. Ran to the park at the top of lake. Steep. On the way back, legs pretty tired and took a pounding. 85 minutes.
Miles: 10
7/4/08- Easy 30 minutes to and around Lacy. The biked to RB to see fireworks 30 minutes later. I’ll call that 6.5 total
Miles: 6.5
7/5/08- Epic Full Devil’s gate from Lloyd to JPL and back all trails. Cruised steady and constant and felt decent the whole way. Got pretty tired towards the end but surprisingly held it together quite well, enough to even pick it up a bit the last two down California. Excellent progress, not to mention my longest ever run. 2:06. Did I mention the trials are awesome. Go Will!
Miles: 15.5
7/6/08- Approx. 1000 yards easy swimming. Also OMG Mr. Will Leer. Representing the SCIAC. Very impressive run ( I think mark called it). I’m hoping he can really drop some good times in Europe this summer and maybe put his math degree on further hold. As for Alan Webb, perhaps this will finally motivate him to get a real coach. He still has at least one more Olympics in him (only 25), so this isn’t the end of him. Yay Olympics. Note: a bit of a cough and runny nose, I think I’m coming down with Kangway’s cold.
Miles: 59 (+ 1000 yards swimming)
Miles: 7
7/1/08 – Excellent 1st tempo run. Two medium hard but relaxed Ian’s arroyo loops(3.2 miles) inside a lower arroyo at dusk (no coyotes this time). 1st loop (1.6 miles) in 11:10 and total time in 22:20. This is 7 min pace almost exactly. No coincidence that during my Concordi LT test, my predicted LT was 7 min pace. Felt comfortable and relaxed the whole way, working for it a bit towards the end of the second lap. Total time: 47.5+ 22.5+23.5 = 92.5 minutes. 8 min pace average, slow cool down back.
Miles: 11.5
7/2/08- Easy, slow modified Eichenlaub grassy special (up oxford to Orlando). Legs seems okay but a bit tired and really seemed to drag the last few miles. 73 minutes.
Miles: 8.2
7/3/08- “That little bitch says I owe her money.” “Whaddaya do to ma daughter this time””……she too young to be getting money fer that….take her innocence….” 12 a.m. shouting argument in Altadena. Five minutes later nearly mauled to death by pit bull, also almost stepped on at least 3 skunks. Ran to the park at the top of lake. Steep. On the way back, legs pretty tired and took a pounding. 85 minutes.
Miles: 10
7/4/08- Easy 30 minutes to and around Lacy. The biked to RB to see fireworks 30 minutes later. I’ll call that 6.5 total
Miles: 6.5
7/5/08- Epic Full Devil’s gate from Lloyd to JPL and back all trails. Cruised steady and constant and felt decent the whole way. Got pretty tired towards the end but surprisingly held it together quite well, enough to even pick it up a bit the last two down California. Excellent progress, not to mention my longest ever run. 2:06. Did I mention the trials are awesome. Go Will!
Miles: 15.5
7/6/08- Approx. 1000 yards easy swimming. Also OMG Mr. Will Leer. Representing the SCIAC. Very impressive run ( I think mark called it). I’m hoping he can really drop some good times in Europe this summer and maybe put his math degree on further hold. As for Alan Webb, perhaps this will finally motivate him to get a real coach. He still has at least one more Olympics in him (only 25), so this isn’t the end of him. Yay Olympics. Note: a bit of a cough and runny nose, I think I’m coming down with Kangway’s cold.
Miles: 59 (+ 1000 yards swimming)
Monday, June 30, 2008
Summer Base Week 7: some great running
6/23/08 – Nice Huntington after group softball game. I was on my feet all day and so they seemed really tired at the start of the run, but seemed to loosen up nicely.
Miles: 6
6/24/08- Awesome dusk Full Arroyo from Lloyd in 85.5 minutes. Started out nice and easy (actually was 8 min pace!) and then gradually picked it up feeling really strong the whole way. I have forgotten how smart it is to start easy and gradually pick it up, and how much I love the arroyo at dusk. The whole thing averaged 8 minute pace, which is good for the hill. Quality running. I have also decided that I can pull of 75 mile weeks with smart double days. R Achilles a bit tight, but things looking good.
Miles: 10.6
6/25/08- A nice chill evening huntingson. Note chill, not chilly. It was quite humid and really reminded me of home. I actually miss home and my friends quite a bit. I need to work out plans for going back.
Miles: 7
6/26/06- Eichenlaub grassy special with Dennis, started out slow, ended up medium. Late, not feeling super good. I hope Dennis will be around next year.
Miles: 9
6/27/08- Group softball practice at 4 p.m. and then very easy night Lacy long way from Lloyd. Very easy and relaxed. 38 minutes for 4.5 miles
Miles: 5.5
6/28/08- Very nice half marathon progressions run. I was bored and I decided it was time to put my plans into action: I did the Penis run (slightly modified as shown below). Much better than the last 13 miler I did, plus I did over 2 miles of walking around campus earlier in the day. With 4 miles to go started to accelerate until I was running a very nice 7:45-7:30 pace or so in the last stretch down California/campus. Knees a bit swollen at times but in quite good shape. Man this was a good week.
http://www.gmap-pedometer.com/?r=2030745
Miles: 13.2
6/29/08- Was going to swim but missed the pool hours. Decided to fix up and get back on the bike. Nice easy 11 mile ride to and around the Rose Bowl with Todd. Bike still needs work and will definitely take it to Steve’s. Legs feeling surprisingly great!
Miles: (11)
Weekly Miles: 51 + (11)
Miles: 6
6/24/08- Awesome dusk Full Arroyo from Lloyd in 85.5 minutes. Started out nice and easy (actually was 8 min pace!) and then gradually picked it up feeling really strong the whole way. I have forgotten how smart it is to start easy and gradually pick it up, and how much I love the arroyo at dusk. The whole thing averaged 8 minute pace, which is good for the hill. Quality running. I have also decided that I can pull of 75 mile weeks with smart double days. R Achilles a bit tight, but things looking good.
Miles: 10.6
6/25/08- A nice chill evening huntingson. Note chill, not chilly. It was quite humid and really reminded me of home. I actually miss home and my friends quite a bit. I need to work out plans for going back.
Miles: 7
6/26/06- Eichenlaub grassy special with Dennis, started out slow, ended up medium. Late, not feeling super good. I hope Dennis will be around next year.
Miles: 9
6/27/08- Group softball practice at 4 p.m. and then very easy night Lacy long way from Lloyd. Very easy and relaxed. 38 minutes for 4.5 miles
Miles: 5.5
6/28/08- Very nice half marathon progressions run. I was bored and I decided it was time to put my plans into action: I did the Penis run (slightly modified as shown below). Much better than the last 13 miler I did, plus I did over 2 miles of walking around campus earlier in the day. With 4 miles to go started to accelerate until I was running a very nice 7:45-7:30 pace or so in the last stretch down California/campus. Knees a bit swollen at times but in quite good shape. Man this was a good week.
http://www.gmap-pedometer.com/?r=2030745
Miles: 13.2
6/29/08- Was going to swim but missed the pool hours. Decided to fix up and get back on the bike. Nice easy 11 mile ride to and around the Rose Bowl with Todd. Bike still needs work and will definitely take it to Steve’s. Legs feeling surprisingly great!
Miles: (11)
Weekly Miles: 51 + (11)
Tuesday, June 24, 2008
Summer Base Week 6: A jump in mileage
6/16/08- Legs still kinda tired. Hot 5 p.m. Huntington Virginia down Canterbury and then to softball. Ran into Ian and Katherine and ran a mile with them easy.
Miles: 5.6
6/17/08- Awesome summer full moon midnight lower arroyo (night variant) with Dennis. Started out easy, slowly picking up the pace to a comfortable 7:45 pace by the end. Excellent run.
Miles: 8.5
6/18/08- Medium easy Huntington backwards from Lloyd, to san Pasqual. I thought I was going pretty slow but apparently it only took 46:48. That’s a solid 7:11 min pace. I don’t believe I was actually going that fast I think I must have forgotten to start at a light and forgot to stop at a later one. Probably more like 8-8:15 pace.
Miles: 6.5
6/19/08- The great Eaton Canyon midnight adventure. Legs were feeling un injured and pretty good through the day so I decided I would go for an epic long run. Unfortunately I choose something a bit too demanding. N hill was fine but felt a little too hard. I still felt pretty good once I reached Altadena Dr. and had descending down to the base of Eaton Canyon. Once I started the climb up the ridge, I really started to feel it. Once of the fire roads was blocked off as private, which I think is wrong, so I had to back track all the way around. Once I had made it down to Sierra madre my legs had already crashed. I slowly made my way back but really bonked on San Pasqual. Somehow made it back alive and I think uninjured. 1:45.
http://www.gmap-pedometer.com/?r=2004999
Miles: 13
6/20/08- Easy Huntington Virginia. Legs better than I was expected but stomach was bothersome.
Miles: 5.1
6/21/08- Afternoon swim of 500 yards. Lower Arroyo. Tired, not so much the legs, just overall tired. 68 minutes.
Miles: 8.2
6/22/08- Awesome day vacation to Malibu-El Matador Beach with some ocean swimming (~2-300 yards off shore and back) and some barefoot walking to Malibu Seafood to Solstice canyon for a 2.5 mile hike.
Miles: 3 walking
Weekly Miles: 47 + 3 hiking
Miles: 5.6
6/17/08- Awesome summer full moon midnight lower arroyo (night variant) with Dennis. Started out easy, slowly picking up the pace to a comfortable 7:45 pace by the end. Excellent run.
Miles: 8.5
6/18/08- Medium easy Huntington backwards from Lloyd, to san Pasqual. I thought I was going pretty slow but apparently it only took 46:48. That’s a solid 7:11 min pace. I don’t believe I was actually going that fast I think I must have forgotten to start at a light and forgot to stop at a later one. Probably more like 8-8:15 pace.
Miles: 6.5
6/19/08- The great Eaton Canyon midnight adventure. Legs were feeling un injured and pretty good through the day so I decided I would go for an epic long run. Unfortunately I choose something a bit too demanding. N hill was fine but felt a little too hard. I still felt pretty good once I reached Altadena Dr. and had descending down to the base of Eaton Canyon. Once I started the climb up the ridge, I really started to feel it. Once of the fire roads was blocked off as private, which I think is wrong, so I had to back track all the way around. Once I had made it down to Sierra madre my legs had already crashed. I slowly made my way back but really bonked on San Pasqual. Somehow made it back alive and I think uninjured. 1:45.
http://www.gmap-pedometer.com/?r=2004999
Miles: 13
6/20/08- Easy Huntington Virginia. Legs better than I was expected but stomach was bothersome.
Miles: 5.1
6/21/08- Afternoon swim of 500 yards. Lower Arroyo. Tired, not so much the legs, just overall tired. 68 minutes.
Miles: 8.2
6/22/08- Awesome day vacation to Malibu-El Matador Beach with some ocean swimming (~2-300 yards off shore and back) and some barefoot walking to Malibu Seafood to Solstice canyon for a 2.5 mile hike.
Miles: 3 walking
Weekly Miles: 47 + 3 hiking
Tuesday, June 17, 2008
Summer Training Weeks 4&5: The wrath of finals
6/2/08- Huntington + medium easy,legs feeling a bit tired but generally good.
Miles: 7.3
6/3/08- Nice Lacy slightly longer way reverse with Dennis. Legs tired but feeling okay. Finals tough.
Miles: 5
6/4/08- Concordi LT Treadmill test with Ian, Chief, and Dennis. Max HR 202, LT at between 178-184 at 8.5-8.6 mph (7 minute pace) That seems about right but hopefully we can lower this to 6:30 or 6:20 pace by the middle of the season. Later we will do a treadmill workout and I might bring my HR monitor along on some runs. 4 laps N field warm-up and Lacy and back cool down.
Miles: 5.75
6/5/08- Nice huntingson variant medium-easy with Chief. 53 minutes for 6.7 miles at 7:55 ish pace. Legs getting tired!
http://www.gmap-pedometer.com/?r=1964797
Miles: 6.75
6/6/07- Slow, easy Huntington Virginia plus warmup across campus. If my legs are tired and getting better/not hurt, that’s a very good thing. Now that my legs are healing up, I can add in some more variation into my runs.
Miles: 5.5
6/7/08- Very tough full Arroyo. Legs were fairly tired but not ridiculous. Really felt labored for the beginning, but kept going, got really bad the last 2 miles. This shows two things, one that I’m in pretty horrible shape, and the other that I need to listen to my body more and do things when they feel right. Also this has been 49 miles in 7 days, too much.
Miles: 10.5
6/8/08- Very homework filled off day. Legs tired in the morning but not horribly so. A bit of swelling in my L knee but much less than I expected, went down during the day. Still iced. I think I will do my long run mid week, but I will have to do it much more by feel, but 12-14 is hard to do solely on feel. Possible options are a grass extravaganza, epic trail run from RB to the damn, run to the hills, or chief style out and back. I would like one run to be a trial run and climb some, regardless. Also I must break out the ice bath.
Miles: 0
Weekly Miles: 41
6/9/08- Legs feeling much better, still tired. Medium Huntington with Dave at 5 p.m., warm out, at least much warmer than 1 a.m. Need to get used to heat, but a good run.
Miles: 6.4
6/10/08- Really outstanding run. Headed N on Hill to end, then Holliston, and back and Lake/Michigan/Hill. Was originally going for time but ended up going a bit longer. I thought my legs were going to be dead or hurting but instead they were full of energy. A nice surprise. A nice quick pace on the way down, averaged 8:15 pace. 74.5 minutes.
http://www.gmap-pedometer.com/?r=1980020
Miles: 9
6/11/08- NFTC beer mile championships, 2nd place 18 minutes DFL. Ow my stomach.
Miles: 1.5
6/12/08- I should have stretched and warmed up properly yesterday. Nice medium easy run with Chief Huntington to los Robles back up by Lacy. 66 Minutes
Miles: 7.5
6/13/08- Hungry Tu Madre, legs, self out of energy. Tripped over a big water main thing in grass, foot a bit bloody and bruised but seems okay.
Miles: 5.5
6/14/08- Moving day, exhausted. Day off is good.
Miles:0
6/15/08- Legs still tired from moving. Garfield long way plus a bit extra slow. 62 minutes.
Miles: 7
Weekly Miles: 37
6/16/08- Legs still kinda tired. Hot 5 p.m. Huntington Virginia down Canterbury and then to softball. Ran into Ian and Katherine and ran a mile with them easy.
Miles: 5.6
Miles: 7.3
6/3/08- Nice Lacy slightly longer way reverse with Dennis. Legs tired but feeling okay. Finals tough.
Miles: 5
6/4/08- Concordi LT Treadmill test with Ian, Chief, and Dennis. Max HR 202, LT at between 178-184 at 8.5-8.6 mph (7 minute pace) That seems about right but hopefully we can lower this to 6:30 or 6:20 pace by the middle of the season. Later we will do a treadmill workout and I might bring my HR monitor along on some runs. 4 laps N field warm-up and Lacy and back cool down.
Miles: 5.75
6/5/08- Nice huntingson variant medium-easy with Chief. 53 minutes for 6.7 miles at 7:55 ish pace. Legs getting tired!
http://www.gmap-pedometer.com/?r=1964797
Miles: 6.75
6/6/07- Slow, easy Huntington Virginia plus warmup across campus. If my legs are tired and getting better/not hurt, that’s a very good thing. Now that my legs are healing up, I can add in some more variation into my runs.
Miles: 5.5
6/7/08- Very tough full Arroyo. Legs were fairly tired but not ridiculous. Really felt labored for the beginning, but kept going, got really bad the last 2 miles. This shows two things, one that I’m in pretty horrible shape, and the other that I need to listen to my body more and do things when they feel right. Also this has been 49 miles in 7 days, too much.
Miles: 10.5
6/8/08- Very homework filled off day. Legs tired in the morning but not horribly so. A bit of swelling in my L knee but much less than I expected, went down during the day. Still iced. I think I will do my long run mid week, but I will have to do it much more by feel, but 12-14 is hard to do solely on feel. Possible options are a grass extravaganza, epic trail run from RB to the damn, run to the hills, or chief style out and back. I would like one run to be a trial run and climb some, regardless. Also I must break out the ice bath.
Miles: 0
Weekly Miles: 41
6/9/08- Legs feeling much better, still tired. Medium Huntington with Dave at 5 p.m., warm out, at least much warmer than 1 a.m. Need to get used to heat, but a good run.
Miles: 6.4
6/10/08- Really outstanding run. Headed N on Hill to end, then Holliston, and back and Lake/Michigan/Hill. Was originally going for time but ended up going a bit longer. I thought my legs were going to be dead or hurting but instead they were full of energy. A nice surprise. A nice quick pace on the way down, averaged 8:15 pace. 74.5 minutes.
http://www.gmap-pedometer.com/?r=1980020
Miles: 9
6/11/08- NFTC beer mile championships, 2nd place 18 minutes DFL. Ow my stomach.
Miles: 1.5
6/12/08- I should have stretched and warmed up properly yesterday. Nice medium easy run with Chief Huntington to los Robles back up by Lacy. 66 Minutes
Miles: 7.5
6/13/08- Hungry Tu Madre, legs, self out of energy. Tripped over a big water main thing in grass, foot a bit bloody and bruised but seems okay.
Miles: 5.5
6/14/08- Moving day, exhausted. Day off is good.
Miles:0
6/15/08- Legs still tired from moving. Garfield long way plus a bit extra slow. 62 minutes.
Miles: 7
Weekly Miles: 37
6/16/08- Legs still kinda tired. Hot 5 p.m. Huntington Virginia down Canterbury and then to softball. Ran into Ian and Katherine and ran a mile with them easy.
Miles: 5.6
Monday, June 2, 2008
The Aftermath of Beach Trip
5/26/08- Ugh my feet hurt. Blisters better, cuts still hurt, knee pretty stiff but doesn’t hurt
Miles:0
5/27/08- Blisters much better, cuts still bothersome. 11:30 p.m. Easy Huntington Virginia. Knee started hurting at 3.5 miles once on the uphill. Lower knee, seems like patella tendon but could be more deep. Iced afterwards.
Miles: 5.2
5/28/08- Same as yesterday, 5 p.m., legs feeling crappy, knee slightly better but still began hurting a bit by the top of the stairs. Slow.
Miles: 5.2
5/29/08 – Knee much better, blisters and feet better. Reverse hunting + extra north at 11:00 p.m.. Feeling good the whole way, working at a moderate clip. Knee stiff but never hurting. Awesome.
http://www.gmap-pedometer.com/?r=1942955
Miles: 7.1
5/30/08- Knee fairly swollen from yesterday but no pain, blisters still better. Short Pre-race from Lloyd to keep it easy.
Miles: 2.7
5/31/08- No run, orchestra concert, busy didn’t get around to it. Ugh. I can’t believe one stupid run has put me out for a full week or more.
Miles:0
6/1/08- Cross Country Season unofficially begins today. Legs feeling good, knee okay. Medium Lower arroyo at 8 p.m. from Lloyd, but got dark so I had to cut out a bit early. Knee stiff, a bit achy, but not hurting. Iced afterwards. A good run.
http://www.gmap-pedometer.com/?r=1951070
Miles: 8.5
Weekly Miles: 29
Wednesday, May 28, 2008
Summer Base Week 2
5/19/08- Nice solid run. Supposedly the long run of the week. Huntington Long way medium. Felt quite strong, like I was moving decently the whole way, maybe 7:50-8:00 pace. Nice evening with full moon.
Miles: 7.4
http://www.gmap-pedometer.com/?r=1911813
5/20/08- Lacy Long way medium at 3:30 in the afternoon. Warm and humid, lots of gardners out, reminded me of home. R little toe tendon quite achy later that night.
Miles: 4.5
5/21/08- Ditch Day Wooo! Did Dave’s stack. Massive power outage at 5 till 7 basically trashed the stack thanks to dumb Page boys ( who apparently are also now involved in animal cruelty charges (felonies!) for a goal of theirs that they let loose and got hit by a car). Legs quite tired, foot still sore. I’ll call this one a day off.
Miles: 0
5/22/08- Long pre-race with Anton medium-easy.
Miles: 4.5
5/23/08-Garfield Long way medium from Lloyd in the cold rain. Amazing run, felt like ’24 in the rain’ . Lost track of time and was late to Ascit movie but who cares?
Miles: 6.5
5/24/08- Extended pre-race in the cold evening easy.
Miles: 4
5/25/08- Medium hour run at Lloyd beach trip with Chief and then watts. Bare foot on the sand chariots of fire style. I started feeling blister formation only 3 miles in but continued. Bad idea. Also stepped on glass. I now have 4 bad blisters and two moderate cuts. Hmm perhaps wearing shoes would have been a good idea. I’m calling this run ‘Lloyd beach trip blisterfest 08’.
Miles: 7.6
http://www.gmap-pedometer.com/?r=1929168
Weekly Miles: 34.5
5/26/08- Ugh my feet hurt. Blisters better, cuts still hurt, knee pretty stiff but doesn’t hurt
Miles:0
5/27/08- Blisters much better, cuts still bothersome. 11:30 p.m. Easy Huntington Virginia. Knee started hurting at 3.5 miles once on the uphill. Lower knee, seems like patella tendon but could be more deep. Iced afterwards.
Miles:5.2
Tuesday, May 20, 2008
The Beginning of the Best Summer Ever: Down Time + Summer Base Week 1
So it begins. If I can get through the plans I have laid out for myself, I will not only be in the best shape ever, I will made considerable progress towards my full collegiate potential. Awesome.
4/28/08- Lacy long way very easy with Dennis.
Miles: 4
4/29/08 – Medium Lacy long way with Dave and Chief.
Miles: 5
4/30/08-5/2/08- Off
5/3/08- 1000 yards swimming easy late.
Weekly Miles: 9
5/4/08- 1000 yards easy, 100-250-350-250-100 with Prof. Rob Phillips, cool down. Total 2500 yards
5/5/08-5/7/08- Off
5/8/08- 4 miles medium on south field with chief in Free’s.
Miles: 4.5
5/9/08-5/11/08- Off. On 5/10 sharp pain in L ball of foot upon toe-off when walking. Disappears after a few minutes of walking. Erin believes minor nerve damage from crouching work during Interhouse party construction.
Weekly Miles: 4.5
5/12/08- 25 minutes easy on N. field with Chief. Cold and drizzly. Foot feels fine.
Miles: 3
5/13/08- Ran after orchestra (11 pm) with Anton. Cool and damp. Medium-Easy E. California, S. Sierra madre, W. Euston, N. Oxford, W. Orlando and back to school. 37 minutes, 4.25 miles. It felt a lot quicker than 8:40 pace but it was all soft grass and a bit hilly.
Miles: 4.25
5/14/08- Ran late again today due to option tea (11pm) with Chief. Warm and damp. Medium Garfield Long way. I am pretty sure we weren’t going that fast and I could tell that, while it felt like we pushing hard. I guess it’s just humid and I’m out of shape.
Miles: 5.75
5/15/08- Pre race easy again at 11 pm.
Miles: 3.5
5/16/08- Cool easy city run with Dennis to old Pas on Del Mar and back on Green. Feeling stronger/more comfortable pushing a bit again. 40 minutes. L Foot feeling better, R knee still stiff.
http://www.gmap-pedometer.com/?r=1905756
Miles: 4.7
5/17/08- Late dinner and casino night mean Huntington will have to wait until tomorrow.
Miles: 0
5/18/08- Ian, Katherine, Kangway, Dennis, Megumi, Peter and I went to the 08 Addidas Track classic in Carson. Awesome meet. Leer ran a PR in 3:38. I also confirmed that indeed, Kara Goucher is the most attractive women on the planet. Track banquet that evening. Got first Caltech Varsity Letter! Very tired afterwards, skipped again.
Miles: 0
Weekly Miles: 21
5/19/08- Nice solid run. Supposedly the long run of the week. Huntington Long way medium. Felt quite strong, like I was moving decently the whole way, maybe 7:50-8:00 pace. Nice evening with full moon.
Miles: 7.4
http://www.gmap-pedometer.com/?r=1911813
4/28/08- Lacy long way very easy with Dennis.
Miles: 4
4/29/08 – Medium Lacy long way with Dave and Chief.
Miles: 5
4/30/08-5/2/08- Off
5/3/08- 1000 yards swimming easy late.
Weekly Miles: 9
5/4/08- 1000 yards easy, 100-250-350-250-100 with Prof. Rob Phillips, cool down. Total 2500 yards
5/5/08-5/7/08- Off
5/8/08- 4 miles medium on south field with chief in Free’s.
Miles: 4.5
5/9/08-5/11/08- Off. On 5/10 sharp pain in L ball of foot upon toe-off when walking. Disappears after a few minutes of walking. Erin believes minor nerve damage from crouching work during Interhouse party construction.
Weekly Miles: 4.5
5/12/08- 25 minutes easy on N. field with Chief. Cold and drizzly. Foot feels fine.
Miles: 3
5/13/08- Ran after orchestra (11 pm) with Anton. Cool and damp. Medium-Easy E. California, S. Sierra madre, W. Euston, N. Oxford, W. Orlando and back to school. 37 minutes, 4.25 miles. It felt a lot quicker than 8:40 pace but it was all soft grass and a bit hilly.
Miles: 4.25
5/14/08- Ran late again today due to option tea (11pm) with Chief. Warm and damp. Medium Garfield Long way. I am pretty sure we weren’t going that fast and I could tell that, while it felt like we pushing hard. I guess it’s just humid and I’m out of shape.
Miles: 5.75
5/15/08- Pre race easy again at 11 pm.
Miles: 3.5
5/16/08- Cool easy city run with Dennis to old Pas on Del Mar and back on Green. Feeling stronger/more comfortable pushing a bit again. 40 minutes. L Foot feeling better, R knee still stiff.
http://www.gmap-pedometer.com/?r=1905756
Miles: 4.7
5/17/08- Late dinner and casino night mean Huntington will have to wait until tomorrow.
Miles: 0
5/18/08- Ian, Katherine, Kangway, Dennis, Megumi, Peter and I went to the 08 Addidas Track classic in Carson. Awesome meet. Leer ran a PR in 3:38. I also confirmed that indeed, Kara Goucher is the most attractive women on the planet. Track banquet that evening. Got first Caltech Varsity Letter! Very tired afterwards, skipped again.
Miles: 0
Weekly Miles: 21
5/19/08- Nice solid run. Supposedly the long run of the week. Huntington Long way medium. Felt quite strong, like I was moving decently the whole way, maybe 7:50-8:00 pace. Nice evening with full moon.
Miles: 7.4
http://www.gmap-pedometer.com/?r=1911813
Wednesday, May 14, 2008
The End of Track
I'll skip the essays about my season. Well maybe I'll leave one in there. Enjoy!
3/28/08- My favorite home run feeling pretty good. Medium CJ trail almost to River Road.
Miles: 8.5
3/29/08- Eichenlaub grassy up Virginia, picked up tempo from Virginia to Los Robles and then pushed hard back, accelerating to 5 min/mile pace by the end. Feeling good, except for a bit of Achilles/Plantar to work on.
Miles: 7.5
3/30/08- NFTC with Kangway, Mark. 25 minutes medium, 5 min cool down. Lifted afterwards. Feeling stronger, but it was still disturbing how surprisingly not easy that 25 minutes was.
Miles: 4
Weekly Miles: 25
3/31/08- Feeling better today. Medium-hard Arroyo to casting pond. Kept 7:30 pace (at times less) the whole way. Going to be a bit tired tomorrow though!
Miles: 8.7
4/1/08- 10x400 going every 2 min at 5k pace. Did a 2 mile warm-up. Then went 90,89,91,90,89,87,88,87,88, 87,86, bonus in 72. Felt good and relaxed the whole way, a great workout for the first hard workout in 2 weeks, and track workout in 3. I think I could have gone faster for the workout. Lacy fountain and back cool down.
Miles: 7
4/2/08- Huntington medium easy. Legs a bit tired but feeling otherwise fine. High mileage for track (47 miles in the past 7 days)
Miles: 7
4/3/08- Had 4 p.m. class so went at 12:30 instead. I went Lacy long was as a warm-up, but cramped up very badly after only ½ a mile. I tried to relax a bit at Lacy but I couldn’t shake a lingering feeling that I would throw up. Jogged back easy.
Miles: 4.6
4/4/08- Easy Pre-race. Stomach still feeling out of it, cramped up again.
Miles: 4.2
4/5/08- Skipped out of the race due to orchestra concert, lingering concerns about stomach. I later found out the a stomach flu was going around campus. Later that evening after the concert Dennis, Chief, who was upset about his race and wanted to run more, and I drove to the Rose Bowl for a midnight interval workout. We parked at the closest residential street south ran to Lot K and did ~1000,700,500,300 at 1500m race pace with Dennis and Chief pacing me. First 1k in about 3:30-3:35 uphill. 700 in 2:40 again uphill, 500 in 90 rolling, 300 in about 48 slightly downhill (Lot K sign to Savlia Canyon Road, Salvia Canyon to service building, service building to N. bridge and N bridge to dirt path form perfect intervals. A great workout and feeling good. Afterwards we got In N Out and Dennis told us he is enrolled again! Good times.
http://www.gmap-pedometer.com/?r=1765272
Miles: 7
4/6/08-I was planning on attending NTFC but was busy doing math homework.
Weekly miles: 39 (Between Thursday to Thursday 48)
4/7/08- Medium Lower Arroyo. Foot bothering me in old injury area. I am a bit worried about this, although it seems to have not gotten too much worse since the run. Tomorrow morning will tell if anything serious has happened. At least for tomorrow, I may have to scale down the track workout.
Miles: 8
I stopped recording around here. My computer bit the dust hard the next day. I was able to save a lot of data files, including the log, but the rest was trashed. It took a while to figure out the problem and to get everything back up and running again. I’ll fill in what I remember. Because of my foot I remember taking this week a bit down. I ran the whole week with a metatarsal pad on my foot. Maybe a total weekly mileage around 30.
Sat- Multi-duals at Redlands 1500m in 5:00. Very hot, breezy. It must have been 95 degrees or so and very bright sunlight. Strangely enough, there was still a good deal of visible snow up in the San Bernadinos. We got to Redlands around 1:30 p.m. and sat in the heat for 3 hours. Warm-up around campus, foot feeling okay, dipped my head in the steeple pit 5 min before the race. There were several people entered at very similar times to me so I took the race out in an easy 80 while I was immediately dropped by the pack. At this point I noticed some guy was sitting right behind me. Ian kept telling me to listen for him. I was very constant with the pace and about 300 to go the guy made a big move. I shifted gears but the guy still blew right by me. Almost threw up at the end. Long cool down with Chief afterwards, ran through the big campus fountain. Chief PRed in the 5k in 16:59.76.
Weekly Miles: ~30
This next week I decided to put in one last hard week of very solid effort.
Mon- Medium hard Lower Arroyo. Stayed with the whole team until half way down California. Still hot but pushed hard and kept up.
Miles: ~8
Tues- 12 400s going every 120 seconds in 88-87 consistently the whole way. Ran alone because I got there late. Chief timed me.
Wed-Garfield long way.
Thurs-med not sure what run
Fri- 3 on 2 x7 off hard(~3k pace) at Lacey with Dennis. Went anaerobic after the 2nd one and held on for an okay finish.
Sat-RB lot K to JPL with Watts medium. Watts is a surprisingly strong runner. It doesn’t surprise me his brother is a top member on the Williams team.
Miles: 7
Weekly Miles: ~40
Mon- Super easy Lower arroyo.
Tues- 8x400s going every 120. 87-86s the whole way.
Wed- Lacy long way super easy with 2 laps and back.
Thursday- 5-4-3-2-1 with Dennis
Fri- easy jogging around Pomona with Dennis. Very hot.My 1500 got moved straight to finals.
Sat- SCIAC finals 1500m-4:59 12th. Very hot and windy again! This time I sat behind that mofo that did the same to me last time. With 250 to go he did the same thing but again I couldn’t respond. I kicked it in real hard and barfed all over the field. Part of me wanted to run the 5k but I just wasn’t feeling it.
Driving back, there was a huge fire in Sierra Madre. It lit up the whole mountainside with 200 foot flames. Then Black interhouse. I drank for the first time in several months. Basically the entire team showed up to the party which was hella cool. Dennis kept trying to think of a crazy adventure which would involve us using our super speed to escape security or the Po-Po. I promised we would streak through the houses at some point.
Weekly Miles: ~30
Totals:
Wk 1: 36
Wk 2; 38 (37 cycling)
Wk 3: 45
Wk 4: 43
Wk 5: 40 (12 backpacking)
Wk 6: 26 – no long day from backpacking
Wk 7: 40
Wk 8: 23.5 – Groin Injury
Wk 9: 37
Wk 10: 39
Wk 11: 23.5- Spring break skiing + sick
Wk 12: 25 –sick
Wk 13: 39
Wk 14: 30-foot thing
Wk 15: 40
Wk 16: 30
Season Total: 516 ± 20 ( ≈ 505 is my guess)
I have mixed feelings about this season. On one hand it was my first complete track season as a distance runner. I ran three PRs, stayed quite healthy, and gained valuable racing experience, albeit not in the main pack. However some part of me is quite disappointed by the season. This was supposed to be the season where stuff started happening. Little glimpses of future speed would show through and the fruits of 8 months continuous running would be realized. That never happened. I thought that, hey, if I ran 5:01 at interhouse last year in trainers with a fairly brief winter off-season, I could definitely hit 4:40 this year, maybe even 4:35 in the 1500. I hit 5:01 again at interhouse this year off a much bigger winter base. I did PR in the 3000 and 800 slightly, but my 1500s never got that good. Even after Oxy, where I ran a 4:57 alone and a bit sick, I was still a bit hopeful. But it never came. It just…didn’t. Maybe I wasn’t running hard enough. Maybe I was backing off instead of attacking and not having people around me kept me from being motivated. But at SCIACs I ran behind someone the whole way, still only in 4:59, and proceeded to hurl afterwards suggesting that I did indeed run almost as hard as I could have. This will still be my first XC season off of a full base with a solid summer of training, but I am a bit doubtful. I could just run Scott’s plan and come in and hope for the best. Or instead of just sitting there and being sad that I’m not fast, I could go out and work my ass off. I could get up to 75-80 miles. I could drop 800 miles this summer. I could see what happens. If I get horribly injured and drained all season, well I have one more season to not do that. If I break 30 or 29, well then I will know I did something right. To do this I will have to be very careful to take excellent care of myself and my legs. I’ll have to dedicate myself. If that’s what it takes, I’ll do it.
4/28/08- Lacy Long way very easy with Dennis. Dave met us above Lacy and we went 6:45 pace back to school.
Miles: 4
4/29/08- Lacy long way plus laps medium-hard with Dave and Chief.
Miles: 5
5/3/08- Easy 1000 yards
5/4/08- 2500 yards plus a ladder workout med. Hard.
I added up the miles for this year:
Summer Training: 300
XC: 435
Winter: 235
Track: 505
Total: 1475-1500 Miles
3/28/08- My favorite home run feeling pretty good. Medium CJ trail almost to River Road.
Miles: 8.5
3/29/08- Eichenlaub grassy up Virginia, picked up tempo from Virginia to Los Robles and then pushed hard back, accelerating to 5 min/mile pace by the end. Feeling good, except for a bit of Achilles/Plantar to work on.
Miles: 7.5
3/30/08- NFTC with Kangway, Mark. 25 minutes medium, 5 min cool down. Lifted afterwards. Feeling stronger, but it was still disturbing how surprisingly not easy that 25 minutes was.
Miles: 4
Weekly Miles: 25
3/31/08- Feeling better today. Medium-hard Arroyo to casting pond. Kept 7:30 pace (at times less) the whole way. Going to be a bit tired tomorrow though!
Miles: 8.7
4/1/08- 10x400 going every 2 min at 5k pace. Did a 2 mile warm-up. Then went 90,89,91,90,89,87,88,87,88, 87,86, bonus in 72. Felt good and relaxed the whole way, a great workout for the first hard workout in 2 weeks, and track workout in 3. I think I could have gone faster for the workout. Lacy fountain and back cool down.
Miles: 7
4/2/08- Huntington medium easy. Legs a bit tired but feeling otherwise fine. High mileage for track (47 miles in the past 7 days)
Miles: 7
4/3/08- Had 4 p.m. class so went at 12:30 instead. I went Lacy long was as a warm-up, but cramped up very badly after only ½ a mile. I tried to relax a bit at Lacy but I couldn’t shake a lingering feeling that I would throw up. Jogged back easy.
Miles: 4.6
4/4/08- Easy Pre-race. Stomach still feeling out of it, cramped up again.
Miles: 4.2
4/5/08- Skipped out of the race due to orchestra concert, lingering concerns about stomach. I later found out the a stomach flu was going around campus. Later that evening after the concert Dennis, Chief, who was upset about his race and wanted to run more, and I drove to the Rose Bowl for a midnight interval workout. We parked at the closest residential street south ran to Lot K and did ~1000,700,500,300 at 1500m race pace with Dennis and Chief pacing me. First 1k in about 3:30-3:35 uphill. 700 in 2:40 again uphill, 500 in 90 rolling, 300 in about 48 slightly downhill (Lot K sign to Savlia Canyon Road, Salvia Canyon to service building, service building to N. bridge and N bridge to dirt path form perfect intervals. A great workout and feeling good. Afterwards we got In N Out and Dennis told us he is enrolled again! Good times.
http://www.gmap-pedometer.com/?r=1765272
Miles: 7
4/6/08-I was planning on attending NTFC but was busy doing math homework.
Weekly miles: 39 (Between Thursday to Thursday 48)
4/7/08- Medium Lower Arroyo. Foot bothering me in old injury area. I am a bit worried about this, although it seems to have not gotten too much worse since the run. Tomorrow morning will tell if anything serious has happened. At least for tomorrow, I may have to scale down the track workout.
Miles: 8
I stopped recording around here. My computer bit the dust hard the next day. I was able to save a lot of data files, including the log, but the rest was trashed. It took a while to figure out the problem and to get everything back up and running again. I’ll fill in what I remember. Because of my foot I remember taking this week a bit down. I ran the whole week with a metatarsal pad on my foot. Maybe a total weekly mileage around 30.
Sat- Multi-duals at Redlands 1500m in 5:00. Very hot, breezy. It must have been 95 degrees or so and very bright sunlight. Strangely enough, there was still a good deal of visible snow up in the San Bernadinos. We got to Redlands around 1:30 p.m. and sat in the heat for 3 hours. Warm-up around campus, foot feeling okay, dipped my head in the steeple pit 5 min before the race. There were several people entered at very similar times to me so I took the race out in an easy 80 while I was immediately dropped by the pack. At this point I noticed some guy was sitting right behind me. Ian kept telling me to listen for him. I was very constant with the pace and about 300 to go the guy made a big move. I shifted gears but the guy still blew right by me. Almost threw up at the end. Long cool down with Chief afterwards, ran through the big campus fountain. Chief PRed in the 5k in 16:59.76.
Weekly Miles: ~30
This next week I decided to put in one last hard week of very solid effort.
Mon- Medium hard Lower Arroyo. Stayed with the whole team until half way down California. Still hot but pushed hard and kept up.
Miles: ~8
Tues- 12 400s going every 120 seconds in 88-87 consistently the whole way. Ran alone because I got there late. Chief timed me.
Wed-Garfield long way.
Thurs-med not sure what run
Fri- 3 on 2 x7 off hard(~3k pace) at Lacey with Dennis. Went anaerobic after the 2nd one and held on for an okay finish.
Sat-RB lot K to JPL with Watts medium. Watts is a surprisingly strong runner. It doesn’t surprise me his brother is a top member on the Williams team.
Miles: 7
Weekly Miles: ~40
Mon- Super easy Lower arroyo.
Tues- 8x400s going every 120. 87-86s the whole way.
Wed- Lacy long way super easy with 2 laps and back.
Thursday- 5-4-3-2-1 with Dennis
Fri- easy jogging around Pomona with Dennis. Very hot.My 1500 got moved straight to finals.
Sat- SCIAC finals 1500m-4:59 12th. Very hot and windy again! This time I sat behind that mofo that did the same to me last time. With 250 to go he did the same thing but again I couldn’t respond. I kicked it in real hard and barfed all over the field. Part of me wanted to run the 5k but I just wasn’t feeling it.
Driving back, there was a huge fire in Sierra Madre. It lit up the whole mountainside with 200 foot flames. Then Black interhouse. I drank for the first time in several months. Basically the entire team showed up to the party which was hella cool. Dennis kept trying to think of a crazy adventure which would involve us using our super speed to escape security or the Po-Po. I promised we would streak through the houses at some point.
Weekly Miles: ~30
Totals:
Wk 1: 36
Wk 2; 38 (37 cycling)
Wk 3: 45
Wk 4: 43
Wk 5: 40 (12 backpacking)
Wk 6: 26 – no long day from backpacking
Wk 7: 40
Wk 8: 23.5 – Groin Injury
Wk 9: 37
Wk 10: 39
Wk 11: 23.5- Spring break skiing + sick
Wk 12: 25 –sick
Wk 13: 39
Wk 14: 30-foot thing
Wk 15: 40
Wk 16: 30
Season Total: 516 ± 20 ( ≈ 505 is my guess)
I have mixed feelings about this season. On one hand it was my first complete track season as a distance runner. I ran three PRs, stayed quite healthy, and gained valuable racing experience, albeit not in the main pack. However some part of me is quite disappointed by the season. This was supposed to be the season where stuff started happening. Little glimpses of future speed would show through and the fruits of 8 months continuous running would be realized. That never happened. I thought that, hey, if I ran 5:01 at interhouse last year in trainers with a fairly brief winter off-season, I could definitely hit 4:40 this year, maybe even 4:35 in the 1500. I hit 5:01 again at interhouse this year off a much bigger winter base. I did PR in the 3000 and 800 slightly, but my 1500s never got that good. Even after Oxy, where I ran a 4:57 alone and a bit sick, I was still a bit hopeful. But it never came. It just…didn’t. Maybe I wasn’t running hard enough. Maybe I was backing off instead of attacking and not having people around me kept me from being motivated. But at SCIACs I ran behind someone the whole way, still only in 4:59, and proceeded to hurl afterwards suggesting that I did indeed run almost as hard as I could have. This will still be my first XC season off of a full base with a solid summer of training, but I am a bit doubtful. I could just run Scott’s plan and come in and hope for the best. Or instead of just sitting there and being sad that I’m not fast, I could go out and work my ass off. I could get up to 75-80 miles. I could drop 800 miles this summer. I could see what happens. If I get horribly injured and drained all season, well I have one more season to not do that. If I break 30 or 29, well then I will know I did something right. To do this I will have to be very careful to take excellent care of myself and my legs. I’ll have to dedicate myself. If that’s what it takes, I’ll do it.
4/28/08- Lacy Long way very easy with Dennis. Dave met us above Lacy and we went 6:45 pace back to school.
Miles: 4
4/29/08- Lacy long way plus laps medium-hard with Dave and Chief.
Miles: 5
5/3/08- Easy 1000 yards
5/4/08- 2500 yards plus a ladder workout med. Hard.
I added up the miles for this year:
Summer Training: 300
XC: 435
Winter: 235
Track: 505
Total: 1475-1500 Miles
Monday, March 31, 2008
Spring Break and Sick
My season seems to be unraveling very slowly. First a bit of injury, then sickness. I don't feel like I'm improving anymore and my fitness/basic aerobic ability is feeling disturbingly lacking. I have some loose plans for the rest of the season but they lack direction and certainty. I also feel like I am loosing touch with running and a lot of the runners I know. At this point it just feels like I'm just waiting for summer and still waiting for some magical season where I suddenly break through.
3/17/08- Medium Huntington up Virginia with Julian after finishing 95.
Miles: 5
3/18/08- 15 Minute tempo with Scott at Lacy. 3:07, 3:03, 3:05, 3:00, 3:00 for each lap. Pretty tough by the end, warm out.
Miles: 7
3/19/08 – Pulled all nighter for Ph12b exam. I wish that course was better taught. A good thing to start with is not giving 15 hour sets. I hope I can pull out a good grade in that class. So glad this term is over. I really need to figure out how to be more constructive during the term and I think it begins with less units and less living set to set. I also think lowering the stress will greatly help my running. 35 minutes easy on N field.
Miles: 4
3/20/08- Heading to Mammoth
Miles:0
3/21/08- Skiing at Mammoth.
Miles: 0
3/22/08- Skiing at Mammoth. Ran down main road to campground and followed some trails in the snow. Kept post holing in shorts. ~50 minutes total. Altitude kicking my butt. Also sad I didn’t see Ryan Hall.
Miles: 6
3/23/08- Skiing at Mammoth. Feeling a bit sick.
Miles:0
Weekly Miles: 22
3/24/08- Sick, really bad sore throat. Driving back from Mammoth, miserable plane flight back to D.C.
Miles: 0
3/25/08- Feeling horrible, cannot swallow without extreme pain, 101.5 fever. Went to the doctors, strep throat, started penicillin.
Miles:0
3/26/08- Still feeling pretty out of it, still can't swallow anything.
Miles:0
3/27/08- Finally feeling better. Drove to Churchill H.S., ran around it medium easy. Legs felt like they hadn’t ran in ages but felt good.
Miles: 5
3/28/08- My favorite home run feeling pretty good. Medium CJ trail almost to River Road.
Miles: 8.5
3/29/08- Eichenlaub grassy up Virginia, picked up tempo from Virginia to Los Robles and then pushed hard back, accelerating to 6:00-5:45 or less pace by the end. Feeling good, except for a bit of Achilles/Plantar to work on.
Miles: 7.5
3/30/08- NFTC with Kangway, Mark. 25 minutes medium, 5 min cool down. Lifted afterwards. Feeling stronger, but it was still disturbing how surprisingly not easy that 25 minutes was.
Miles: 4
Weekly Miles: 25
Totals:
Wk 1: 36
Wk 2; 38 (37 cycling)
Wk 3: 45
Wk 4: 43
Wk 5: 40 (12 backpacking)
Wk 6: 26 – no long day from backpacking
Wk 7: 40
Wk 8: 23.5 – Groin Injury
Wk 9: 37
Wk 10: 39
Wk 11: 22- Spring break skiing + sick
Wk 12: 25 -sick
Season Total: 415 ± 20 ( ≈ 405 is my guess)
3/17/08- Medium Huntington up Virginia with Julian after finishing 95.
Miles: 5
3/18/08- 15 Minute tempo with Scott at Lacy. 3:07, 3:03, 3:05, 3:00, 3:00 for each lap. Pretty tough by the end, warm out.
Miles: 7
3/19/08 – Pulled all nighter for Ph12b exam. I wish that course was better taught. A good thing to start with is not giving 15 hour sets. I hope I can pull out a good grade in that class. So glad this term is over. I really need to figure out how to be more constructive during the term and I think it begins with less units and less living set to set. I also think lowering the stress will greatly help my running. 35 minutes easy on N field.
Miles: 4
3/20/08- Heading to Mammoth
Miles:0
3/21/08- Skiing at Mammoth.
Miles: 0
3/22/08- Skiing at Mammoth. Ran down main road to campground and followed some trails in the snow. Kept post holing in shorts. ~50 minutes total. Altitude kicking my butt. Also sad I didn’t see Ryan Hall.
Miles: 6
3/23/08- Skiing at Mammoth. Feeling a bit sick.
Miles:0
Weekly Miles: 22
3/24/08- Sick, really bad sore throat. Driving back from Mammoth, miserable plane flight back to D.C.
Miles: 0
3/25/08- Feeling horrible, cannot swallow without extreme pain, 101.5 fever. Went to the doctors, strep throat, started penicillin.
Miles:0
3/26/08- Still feeling pretty out of it, still can't swallow anything.
Miles:0
3/27/08- Finally feeling better. Drove to Churchill H.S., ran around it medium easy. Legs felt like they hadn’t ran in ages but felt good.
Miles: 5
3/28/08- My favorite home run feeling pretty good. Medium CJ trail almost to River Road.
Miles: 8.5
3/29/08- Eichenlaub grassy up Virginia, picked up tempo from Virginia to Los Robles and then pushed hard back, accelerating to 6:00-5:45 or less pace by the end. Feeling good, except for a bit of Achilles/Plantar to work on.
Miles: 7.5
3/30/08- NFTC with Kangway, Mark. 25 minutes medium, 5 min cool down. Lifted afterwards. Feeling stronger, but it was still disturbing how surprisingly not easy that 25 minutes was.
Miles: 4
Weekly Miles: 25
Totals:
Wk 1: 36
Wk 2; 38 (37 cycling)
Wk 3: 45
Wk 4: 43
Wk 5: 40 (12 backpacking)
Wk 6: 26 – no long day from backpacking
Wk 7: 40
Wk 8: 23.5 – Groin Injury
Wk 9: 37
Wk 10: 39
Wk 11: 22- Spring break skiing + sick
Wk 12: 25 -sick
Season Total: 415 ± 20 ( ≈ 405 is my guess)
Saturday, March 15, 2008
Must...Update...Log!
2/25/08- L groin still very sore. I think it may be pulled. Lower arroyo to the casting pond moderate, picking up at the end. Took at least 4 miles for groin pain to go away. Hmm..
Miles: 9
2/26/08- Pretty beat up. Groin thing, R patella tendon, R Achilles and plantar faschia. I gotta hang in there. Did a modified track workout with a bit less mileage and long rest. 4,8,12,12,8,4,4 going every 3:00/lap. 84,3:01, 4:29,4:26,2:56,86,69. It was good to get on the track without killing myself. I need to recover! Warm-up to Allen, cool down to Lacy stairs.
Miles: 8.5
2/27/08- Huntington up Virginia easy. Took about 1.5-2 miles for groin to warm up. Hurdle drills
Afterwards for possible Steeple. R patella tendon, groin aggrevated. Iced full body.
Miles:6
2/28/08- Talk to the trainers about the groin thing and they want me to take some time off. Plus didn’t really sleep too much due to Ph 12 last night. Heated, did 25 minutes on the bike, iced.
Miles:0
2/29/08- Another day off for the groin. Swam 600 yards, aqua jogged 100 yards, did some exercises and U.S. and iced full body afterwards again.
Miles:0
3/1/08- Nada.
3/2/08- Nada.
Weekly Miles: 23.5
3/3/08- Ran 30 minutes on the North field, feeling better. Than swam 500 yards.
Miles: 5
3/4/08-feeling a bit more sore than yesterday, ran 30 minutes on the inside of the N. field.
Miles: 5
3/5/08- Feeling a bit better. 30 minutes or so to Los Robles on Arden/Filmore.
Miles: 4.5
3/6/08- Feeling much better! Did the workout, Hella tight! Warm-up to Lacy, 10 on, 2 off x3, first was consistent 3:20s, than ~3:17, 3:23, 3:20 then about 3:20, 3:10, 3:00. Even though I was a bit sick, this workout was alright and it was very nice to run with the guys again.
Miles: 8.5
3/7/08- Feeling a bit more sick but groin better. Garfield long way easy, although not feeling so well.
Miles: 6
3/8/08- Ran from RB aquatics center to the parking lot at JPL. I really like this run. I was still feeling under the weather so it took 3-4 miles to get into it. Put in a 1+ mile tempo feeling surge from the Golf Course entrance along the side of the RB. Coughing a bit afterwards.
Miles: 8
3/9/08- Swam 1000 yards in the morning, not feeling so good at night. Coughing a lot more.
(1000 yards)
Weekly Miles: 37
3/10/08- 400, 6x600, but I pulled out and jogged after 4 600s because my groin was feeling tight. 1 mile warm up. 400 in 80, then 1:59(79), 2:00, 2:01, 2:01, jogged. On the infield for the rest. Hot and windy and still feeling kinda sick but I think I’m getting better.
Miles: 5
3/11/08- Garfield Long way. Legs felt really heavy, going slow and uncomfortable. Still sick.
Miles: 6.5
3/12/08- 5-4-3-2-1 at Lacy. Throat very sore.
Miles: 7
3/13/08- Pre race with longer warm up. Throat still sore.
Miles: 5
3/14/08- Oxy Distance Carnival. 1500-4:57. Went out in 74-75, dropped time slowly from there (lost contact with pack after 300 meters). Need to get better, need to pace better.
Miles: 4
3/15/08- Legs a bit tired and beat up. Feeling less sick though. Nice slow and easy Eichenlaub grassy special with some variation.
Miles: 8.5
Weekly Miles: 36
Miles: 9
2/26/08- Pretty beat up. Groin thing, R patella tendon, R Achilles and plantar faschia. I gotta hang in there. Did a modified track workout with a bit less mileage and long rest. 4,8,12,12,8,4,4 going every 3:00/lap. 84,3:01, 4:29,4:26,2:56,86,69. It was good to get on the track without killing myself. I need to recover! Warm-up to Allen, cool down to Lacy stairs.
Miles: 8.5
2/27/08- Huntington up Virginia easy. Took about 1.5-2 miles for groin to warm up. Hurdle drills
Afterwards for possible Steeple. R patella tendon, groin aggrevated. Iced full body.
Miles:6
2/28/08- Talk to the trainers about the groin thing and they want me to take some time off. Plus didn’t really sleep too much due to Ph 12 last night. Heated, did 25 minutes on the bike, iced.
Miles:0
2/29/08- Another day off for the groin. Swam 600 yards, aqua jogged 100 yards, did some exercises and U.S. and iced full body afterwards again.
Miles:0
3/1/08- Nada.
3/2/08- Nada.
Weekly Miles: 23.5
3/3/08- Ran 30 minutes on the North field, feeling better. Than swam 500 yards.
Miles: 5
3/4/08-feeling a bit more sore than yesterday, ran 30 minutes on the inside of the N. field.
Miles: 5
3/5/08- Feeling a bit better. 30 minutes or so to Los Robles on Arden/Filmore.
Miles: 4.5
3/6/08- Feeling much better! Did the workout, Hella tight! Warm-up to Lacy, 10 on, 2 off x3, first was consistent 3:20s, than ~3:17, 3:23, 3:20 then about 3:20, 3:10, 3:00. Even though I was a bit sick, this workout was alright and it was very nice to run with the guys again.
Miles: 8.5
3/7/08- Feeling a bit more sick but groin better. Garfield long way easy, although not feeling so well.
Miles: 6
3/8/08- Ran from RB aquatics center to the parking lot at JPL. I really like this run. I was still feeling under the weather so it took 3-4 miles to get into it. Put in a 1+ mile tempo feeling surge from the Golf Course entrance along the side of the RB. Coughing a bit afterwards.
Miles: 8
3/9/08- Swam 1000 yards in the morning, not feeling so good at night. Coughing a lot more.
(1000 yards)
Weekly Miles: 37
3/10/08- 400, 6x600, but I pulled out and jogged after 4 600s because my groin was feeling tight. 1 mile warm up. 400 in 80, then 1:59(79), 2:00, 2:01, 2:01, jogged. On the infield for the rest. Hot and windy and still feeling kinda sick but I think I’m getting better.
Miles: 5
3/11/08- Garfield Long way. Legs felt really heavy, going slow and uncomfortable. Still sick.
Miles: 6.5
3/12/08- 5-4-3-2-1 at Lacy. Throat very sore.
Miles: 7
3/13/08- Pre race with longer warm up. Throat still sore.
Miles: 5
3/14/08- Oxy Distance Carnival. 1500-4:57. Went out in 74-75, dropped time slowly from there (lost contact with pack after 300 meters). Need to get better, need to pace better.
Miles: 4
3/15/08- Legs a bit tired and beat up. Feeling less sick though. Nice slow and easy Eichenlaub grassy special with some variation.
Miles: 8.5
Weekly Miles: 36
Sunday, February 24, 2008
A Great Week-Track Week 6
This week last year was one of the worst in my life, mostly due to my foot breaking. This year was a stark contrast.
2/18/08- Full Arroyo from Lloyd in 78.5 minutes. http://www.gmap-pedometer.com/?r=1636194. Anton and Chief booking it as usual, tough work trying to keep up. Once in the arroyo they pulled away as I backed off a bit. We met up at the aquatics center and then ran together back through Old Pas. Felt pretty good. Worked on being relaxed and keeping solid form. Averaged 7:30 pace. Again perhaps a bit too fast.
Miles: 10.5
2/19/08- 400 at 2:30 , 5x1200s on 6:30, 400, 3x200 with 200 active recovery, Lombardy to Allen cool down. 1200s in 4:30, 4:30, 4:29, 4:27, 4: 26, felt okay, not working too hard, but still pretty hard. Going to be tired tomorrow.
Miles: 9
2/20/08- Crazy tree slow with Nathan. Tired but hanging in there.
Miles: 7
2/21/08- Lacy for 8 on 2 off x3. Had some good energy, ran with Julian the whole way. Perhaps consistent 6:20 pace. Upper left leg feeling kind of crampy, perhaps from lunges yesterday. Good workout in general, XC will be awesome next year if I can hold out.
Miles: 8
2/22/08- Pre race easy with lots of guys here today!
Miles: 4.5
2/23/08- Rossi Relays. Just an 800 today for the SMR. We were in 5th place so I went out a bit hard (66) and paid for it (74) . Actually not a bad time, but it could have been like 2 sec. faster if I had paced better. Anton ran under my name in the 3000 while I left early for a Jazz concert and ran a 9:23.
Miles: 5
Weekly Miles: 40
2/18/08- Full Arroyo from Lloyd in 78.5 minutes. http://www.gmap-pedometer.com/?r=1636194. Anton and Chief booking it as usual, tough work trying to keep up. Once in the arroyo they pulled away as I backed off a bit. We met up at the aquatics center and then ran together back through Old Pas. Felt pretty good. Worked on being relaxed and keeping solid form. Averaged 7:30 pace. Again perhaps a bit too fast.
Miles: 10.5
2/19/08- 400 at 2:30 , 5x1200s on 6:30, 400, 3x200 with 200 active recovery, Lombardy to Allen cool down. 1200s in 4:30, 4:30, 4:29, 4:27, 4: 26, felt okay, not working too hard, but still pretty hard. Going to be tired tomorrow.
Miles: 9
2/20/08- Crazy tree slow with Nathan. Tired but hanging in there.
Miles: 7
2/21/08- Lacy for 8 on 2 off x3. Had some good energy, ran with Julian the whole way. Perhaps consistent 6:20 pace. Upper left leg feeling kind of crampy, perhaps from lunges yesterday. Good workout in general, XC will be awesome next year if I can hold out.
Miles: 8
2/22/08- Pre race easy with lots of guys here today!
Miles: 4.5
2/23/08- Rossi Relays. Just an 800 today for the SMR. We were in 5th place so I went out a bit hard (66) and paid for it (74) . Actually not a bad time, but it could have been like 2 sec. faster if I had paced better. Anton ran under my name in the 3000 while I left early for a Jazz concert and ran a 9:23.
Miles: 5
Weekly Miles: 40
Wednesday, February 13, 2008
Track Week 5-Tech All-Comers
2/4/08- Lower Arroyo plus casting pond. Medium, fairly quick pace, but felt good the whole way, Chief and Anton finished in 59 minutes (6:50 pace), I must have been about 64ish (7:24 pace). Hmm perhaps I should have gone a bit slower. But it’s cool that I can keep this pace up for 9 miles!
Miles: 9
2/5/08- Legs surprisingly tired after yesterday. Down to Garfield for 2.5 mile tempo. Scott cut me short after 4 laps (3:29, 7:00, 10:34, 13:49). Legs just didn’t have it today. I’ll take tomorrow super easy and get some rest for track work on Thursday and meet on Sat.
Miles: 8.5
2/6/08- Huntington up Virginia, feeling okay, a bit beat up, took it easy.
Miles: 6
2/7/08- 400, 2000, 1600, 1200, 800, 400-96,7:33,6:07,4:33,2:59,87 starting with full jogging recovery for first, decreasing rest. Hot, feeling it in stomach after 2k, feeling better for 8 and 4. 1 mile warm-up, lacy and back cool down.
Miles: 8
2/8/08- Pre race very easy with Julian.
Miles: 4
2/9/08- Caltech All comers, hot and windy at least for this early in the season. 4xmile in 5:40 (in trainers), ran by myself in big spread, 4x800 in 2:33 (in trainers), also alone. Heat got to me, ran like a workout, very similar to last year. Hopefully we will see another big improvement at interhouse. Also awkward encounter with Ian. I miss seeing him around but I’m really happy is running and coaching again. Perhaps I’ll email him about running or lifting or riding.
Miles: 4.5
Night: Winter mountaineering trip up baldy, hiked several miles (2.5 hours) up 2000 vertical feet in snow with 45 lbs pack + full winter gear on.
Miles: (4)
2/10/08- Climbed to summit of baldy + mountaineering skills stuff, from 7700 to about 10,000 and back to the car. Pretty tired.
Miles: (8)
Weekly Miles: 40 (+ 12 backpacking)
2/11/08- Very sore, well deserved off day.
Miles: 0
2/12/08- 20 minute tempo at Lacy. Ran slower than last lacy tempo but consistent hard work, 6 laps and a bit, maybe 3 miles total, so 6:40-6:35 pace. I think that last one was a bit over the top, and I was pushing just for time/pace. I need to be more relaxed on these. Came back, left hamstring tendon very tight, otherwise feeling good. Ran 400 tt for interhouse prelims, 63 sec in trainers, 32,31. Ugh lactic acid…Iced tendon afterwards.
Miles: 7.5
Miles: 9
2/5/08- Legs surprisingly tired after yesterday. Down to Garfield for 2.5 mile tempo. Scott cut me short after 4 laps (3:29, 7:00, 10:34, 13:49). Legs just didn’t have it today. I’ll take tomorrow super easy and get some rest for track work on Thursday and meet on Sat.
Miles: 8.5
2/6/08- Huntington up Virginia, feeling okay, a bit beat up, took it easy.
Miles: 6
2/7/08- 400, 2000, 1600, 1200, 800, 400-96,7:33,6:07,4:33,2:59,87 starting with full jogging recovery for first, decreasing rest. Hot, feeling it in stomach after 2k, feeling better for 8 and 4. 1 mile warm-up, lacy and back cool down.
Miles: 8
2/8/08- Pre race very easy with Julian.
Miles: 4
2/9/08- Caltech All comers, hot and windy at least for this early in the season. 4xmile in 5:40 (in trainers), ran by myself in big spread, 4x800 in 2:33 (in trainers), also alone. Heat got to me, ran like a workout, very similar to last year. Hopefully we will see another big improvement at interhouse. Also awkward encounter with Ian. I miss seeing him around but I’m really happy is running and coaching again. Perhaps I’ll email him about running or lifting or riding.
Miles: 4.5
Night: Winter mountaineering trip up baldy, hiked several miles (2.5 hours) up 2000 vertical feet in snow with 45 lbs pack + full winter gear on.
Miles: (4)
2/10/08- Climbed to summit of baldy + mountaineering skills stuff, from 7700 to about 10,000 and back to the car. Pretty tired.
Miles: (8)
Weekly Miles: 40 (+ 12 backpacking)
2/11/08- Very sore, well deserved off day.
Miles: 0
2/12/08- 20 minute tempo at Lacy. Ran slower than last lacy tempo but consistent hard work, 6 laps and a bit, maybe 3 miles total, so 6:40-6:35 pace. I think that last one was a bit over the top, and I was pushing just for time/pace. I need to be more relaxed on these. Came back, left hamstring tendon very tight, otherwise feeling good. Ran 400 tt for interhouse prelims, 63 sec in trainers, 32,31. Ugh lactic acid…Iced tendon afterwards.
Miles: 7.5
Monday, February 4, 2008
Track Week 4
1/28/08- Huntington long-Kiesz’s way : http://www.gmap-pedometer.com/?r=1585256 . Started slow, the pace picked up, including the guys pulling away from me. Actually got up to a pretty good pace. Felt much better than yesterday.
Miles: 8
1/29/08- Interval workout Tuesdays have begun. 4, 4x800, 4 (bonus). The 800s had a slow lap of recovery (3 minutes ?). 84, 2:50, 2:51, 2:48, 2:45, 68. Felt pretty solid, could have perhaps gone faster? Worked with Julian, could have perhaps gone faster? Warm up Allen and back, cool down to lacy and back.
Miles: 8
1/30/08- Tu Madre very easy.
Miles: 6.5
1/31/08- 20 minute tempo at lacey. Wore DS trainers. Pushed pretty hard but kept fairly good pace. 1 mile in 6:10 2 miles in 12:18 3 miles in 18:35. Started to feel it around mile two, backed off a bit, felt better, and kept pushing. Was fairly tired to begin with but okay. Otherwise felt good.
Miles: 7.5
2/1/08- Lacy Long way plus 2 Laps at the park easy.
Miles: 6
2/2/08- Phys lab write up again. I hope I can break the habit.
Miles: 0
2/3/08- Garfield xLong way from Lloyd with Chief, easy.
Miles: 7
Weekly Miles: 43 Shins all better but Plantar Faschia acting up a tiny bit, wore the sock a few times this week while doing sets. Will need to keep an eye on it.
Also, read Ian and Mark's log again and realized how boring mine is. Will need to work on it :)
Miles: 8
1/29/08- Interval workout Tuesdays have begun. 4, 4x800, 4 (bonus). The 800s had a slow lap of recovery (3 minutes ?). 84, 2:50, 2:51, 2:48, 2:45, 68. Felt pretty solid, could have perhaps gone faster? Worked with Julian, could have perhaps gone faster? Warm up Allen and back, cool down to lacy and back.
Miles: 8
1/30/08- Tu Madre very easy.
Miles: 6.5
1/31/08- 20 minute tempo at lacey. Wore DS trainers. Pushed pretty hard but kept fairly good pace. 1 mile in 6:10 2 miles in 12:18 3 miles in 18:35. Started to feel it around mile two, backed off a bit, felt better, and kept pushing. Was fairly tired to begin with but okay. Otherwise felt good.
Miles: 7.5
2/1/08- Lacy Long way plus 2 Laps at the park easy.
Miles: 6
2/2/08- Phys lab write up again. I hope I can break the habit.
Miles: 0
2/3/08- Garfield xLong way from Lloyd with Chief, easy.
Miles: 7
Weekly Miles: 43 Shins all better but Plantar Faschia acting up a tiny bit, wore the sock a few times this week while doing sets. Will need to keep an eye on it.
Also, read Ian and Mark's log again and realized how boring mine is. Will need to work on it :)
Tuesday, January 29, 2008
Getting Fast, Track Season Week 3 and more
1/20/08- Clear Creek with Kangway and Timbo. Felt rather good for the first time on the bike in a while. Wonderful ride. Chilly near the top.
Miles: (37)
Weekly Miles: 38 (37)
1/21/08- Full Arroyo medium. Had bad cramp entering the arroyo and new metatarsal pad was blistering a bit. Ended up feeling better once onto Green Street.
Miles: 10
1/22/08- First track workout of the year. Wore DS trainers. Shins felt fine during the day, good after heating. Used a disposable metatarsal pad. Lombary to Allen warmup. 7x400 going every 2:30 in 80,84,83,83,82,80,74, then bonus in 66. Felt relaxed the whole way, could have possibly gone faster? Lacy and back cool down. Shins hurt a bit during, iced, sore a bit at night but not bad.
Miles: 7
1/23/08- Raining, 50 Degrees. Legs not sore but a tad tired from yesterday, shins okay. Crazy tree. Shins hurting after/during the run. Felt pretty good, quick pace, tired by the end.
Miles: 7
1/24/08- 15 minute tempo at Lacy. Jogged down easy in the pouring rain/hail, stretched a bit, and went. Was hitting 3:05 per lap for the standard loop (~0.48 miles) in soggy conditions. Did 5 laps total, feeling pretty good, starting slow, keeping with Scott the whole way except for the end, where I fell off a bit. Long way back, ½ mile cool down on the track. Shins feeling okay again today, a bit tight during the run, after icing, but fine otherwise.
Miles: 7
1/25/08- Pretty tired and a bit sick. Huntingson up Los Robles, pretty slow. Shins and stuff feel pretty good today.
Miles: 7
1/26/08- Working on Physics
Miles: 0
1/27/08- Easy Huntington. Legs very tired for some reason. Guy in a pick up truck cat called me by the ritz. Shins better, sesamoid almost unoticable, plantar fascia a bit prickly afterwards. I should wear the strassburg sock around a bit.
Miles: 6.5
Weekly Miles: 45
1/28/08- Huntington long-Kiesz’s way : http://www.gmap-pedometer.com/?r=1585256 . Started slow, the pace picked up, including the guys pulling away from me. Actually got up to a pretty good pace. Felt much better than yesterday.
Miles: 8
Miles: (37)
Weekly Miles: 38 (37)
1/21/08- Full Arroyo medium. Had bad cramp entering the arroyo and new metatarsal pad was blistering a bit. Ended up feeling better once onto Green Street.
Miles: 10
1/22/08- First track workout of the year. Wore DS trainers. Shins felt fine during the day, good after heating. Used a disposable metatarsal pad. Lombary to Allen warmup. 7x400 going every 2:30 in 80,84,83,83,82,80,74, then bonus in 66. Felt relaxed the whole way, could have possibly gone faster? Lacy and back cool down. Shins hurt a bit during, iced, sore a bit at night but not bad.
Miles: 7
1/23/08- Raining, 50 Degrees. Legs not sore but a tad tired from yesterday, shins okay. Crazy tree. Shins hurting after/during the run. Felt pretty good, quick pace, tired by the end.
Miles: 7
1/24/08- 15 minute tempo at Lacy. Jogged down easy in the pouring rain/hail, stretched a bit, and went. Was hitting 3:05 per lap for the standard loop (~0.48 miles) in soggy conditions. Did 5 laps total, feeling pretty good, starting slow, keeping with Scott the whole way except for the end, where I fell off a bit. Long way back, ½ mile cool down on the track. Shins feeling okay again today, a bit tight during the run, after icing, but fine otherwise.
Miles: 7
1/25/08- Pretty tired and a bit sick. Huntingson up Los Robles, pretty slow. Shins and stuff feel pretty good today.
Miles: 7
1/26/08- Working on Physics
Miles: 0
1/27/08- Easy Huntington. Legs very tired for some reason. Guy in a pick up truck cat called me by the ritz. Shins better, sesamoid almost unoticable, plantar fascia a bit prickly afterwards. I should wear the strassburg sock around a bit.
Miles: 6.5
Weekly Miles: 45
1/28/08- Huntington long-Kiesz’s way : http://www.gmap-pedometer.com/?r=1585256 . Started slow, the pace picked up, including the guys pulling away from me. Actually got up to a pretty good pace. Felt much better than yesterday.
Miles: 8
Sunday, January 20, 2008
The Start of Track (Read: Don't Break This Time)
Ahh the start of track. The glorious days of medium run-outs, ending runs in the dark, snow in the mountains, and wistful hope of fast times to come. These two weeks saw some healing and good runs, but also some old injuries being aggravated and missing practice due to Ph 6. My goals for this week: Run first track workout smart, Run 6 full ~8 mile practices, get shins and Neuroma down to negligible levels by careful and smart running and icing. Goals for from now until first race: Clear up all old injures and keep new ones at bay, bring mileage up to 50 and hold, get smart track workouts and a good tempo run of 3 or more miles(good fartleks also thrown in cannot hurt), begin to get into racing shape.
12/31/07- 0, New Years party
1/1/08- Nada
1/2/08- Went to pool. Did some core and minor lifting, jogged ½ mile on the treadmill at 7:00 min pace, shins still pretty sore, stretched out. Did 30 minutes of light swimming.
Miles: 0.5
1/3/08- 0,Worried about shins, pretty sore. I don’t think I have a stress fracture but we’ll see when next Monday comes around.
1/4/08- Squat, as in 0, not the leg exercises
1/5/08- Going back to tech!, 0
1/6/08- Cleaning, errands, running not one of them, 0
1/7/08- Got Nike Frees this morning. Awesome. Classes seem okay this term, which is important. Heated shins, ran ½ miles warm-up, Lacy long way down to monterrey and up Virginia. A bit out of shape, lungs have weird almondy tastes, everyone went very fast. Scotticus and I had to hold up the rear at 7:30 pace. Shins didn’t hurt that much! Orthodics a bit weird but I’ll get used to them.
Miles: 5
1/8/08- Shins much less sore when I woke up, although they started to work in there on the run, although not badly. Crazy Tree medium with Scott and Julian. Legs felt heavy again, especially after lunges, but feeling a bit better. Sesamoid sore from pavement, but not bad.
Miles: 6
1/9/08- Lacy long way, 12 striders in lacy, 1 lap, then back. Legs sore from yesterday, haven’t ran quick in a while. Shins continuing to get better slowly, might have blister from orthodics, which still aren’t sitting right in my shoes.
Miles: 6
1/10/08- Garfield long way, didn’t have time to warm up due to getting out gear. Not as quick or stressful as the past two days. Everything slowly on the mend.
Miles: 5.7
1/11/08- Tu Madre pretty chill. It was nice to go at a bit slower pace.
Miles: 6.5
1/12/08- Skiing at Big Bear
Miles: 0
1/13/08- Huntington Sunday Run. Went for the first 4 miles with Chief and Anton. Calfs sore and legs tired from yesterday. Not feeling so hot today. Speaking of which, at least 78-80 degrees outside.
Miles: 6.5
Weekly Miles: 36
1/14/08- Lower Arroyo medium with quick finish. Tired by the end! Ran with Scott and Julian.
Miles: 8.5
1/15/08- Stucking in Ph 6 lab until 5:45, too busy to run. Ugh work
Miles: 0
1/16/08- Lacy long way, 16 striders, 2 laps and back. Fairly chill. Foot felt a bit weird after icing.
Miles: 7.5
1/17/08- Neuroma aggravated, not too bad though. Iced before practice, used metatarsal pad. Felt pretty good as the run progressed. Garfield, 3 laps at tempo pace (6:40 pace) plus a medium warm-up lap. Felt strong, breathing very labored, but was able to hold the pace with relative ease.
Miles: 8.5
1/18/08- Ph 6 consuming my life. Worked on Lab report until 4:30 where I went to practice and did Lacy long way pretty easy, foot was a bit sorer today but again went away during the run. Shins still sore.
Miles: 4.5
1/19/08- JPL run with Chief. Really fantastic run, working at a medium level the whole way, quite comfortably. Stream was at a good level to just charge right through. Shins still quite sore, will have to watch. Should do that run more often.
Miles: ~9
1/20/08-
Weekly Miles: 38
12/31/07- 0, New Years party
1/1/08- Nada
1/2/08- Went to pool. Did some core and minor lifting, jogged ½ mile on the treadmill at 7:00 min pace, shins still pretty sore, stretched out. Did 30 minutes of light swimming.
Miles: 0.5
1/3/08- 0,Worried about shins, pretty sore. I don’t think I have a stress fracture but we’ll see when next Monday comes around.
1/4/08- Squat, as in 0, not the leg exercises
1/5/08- Going back to tech!, 0
1/6/08- Cleaning, errands, running not one of them, 0
1/7/08- Got Nike Frees this morning. Awesome. Classes seem okay this term, which is important. Heated shins, ran ½ miles warm-up, Lacy long way down to monterrey and up Virginia. A bit out of shape, lungs have weird almondy tastes, everyone went very fast. Scotticus and I had to hold up the rear at 7:30 pace. Shins didn’t hurt that much! Orthodics a bit weird but I’ll get used to them.
Miles: 5
1/8/08- Shins much less sore when I woke up, although they started to work in there on the run, although not badly. Crazy Tree medium with Scott and Julian. Legs felt heavy again, especially after lunges, but feeling a bit better. Sesamoid sore from pavement, but not bad.
Miles: 6
1/9/08- Lacy long way, 12 striders in lacy, 1 lap, then back. Legs sore from yesterday, haven’t ran quick in a while. Shins continuing to get better slowly, might have blister from orthodics, which still aren’t sitting right in my shoes.
Miles: 6
1/10/08- Garfield long way, didn’t have time to warm up due to getting out gear. Not as quick or stressful as the past two days. Everything slowly on the mend.
Miles: 5.7
1/11/08- Tu Madre pretty chill. It was nice to go at a bit slower pace.
Miles: 6.5
1/12/08- Skiing at Big Bear
Miles: 0
1/13/08- Huntington Sunday Run. Went for the first 4 miles with Chief and Anton. Calfs sore and legs tired from yesterday. Not feeling so hot today. Speaking of which, at least 78-80 degrees outside.
Miles: 6.5
Weekly Miles: 36
1/14/08- Lower Arroyo medium with quick finish. Tired by the end! Ran with Scott and Julian.
Miles: 8.5
1/15/08- Stucking in Ph 6 lab until 5:45, too busy to run. Ugh work
Miles: 0
1/16/08- Lacy long way, 16 striders, 2 laps and back. Fairly chill. Foot felt a bit weird after icing.
Miles: 7.5
1/17/08- Neuroma aggravated, not too bad though. Iced before practice, used metatarsal pad. Felt pretty good as the run progressed. Garfield, 3 laps at tempo pace (6:40 pace) plus a medium warm-up lap. Felt strong, breathing very labored, but was able to hold the pace with relative ease.
Miles: 8.5
1/18/08- Ph 6 consuming my life. Worked on Lab report until 4:30 where I went to practice and did Lacy long way pretty easy, foot was a bit sorer today but again went away during the run. Shins still sore.
Miles: 4.5
1/19/08- JPL run with Chief. Really fantastic run, working at a medium level the whole way, quite comfortably. Stream was at a good level to just charge right through. Shins still quite sore, will have to watch. Should do that run more often.
Miles: ~9
1/20/08-
Weekly Miles: 38
Subscribe to:
Posts (Atom)