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
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)
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