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
Thursday, August 28, 2008
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
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