It's because I'm putting off Group Theory and a my Ph 106 midterm:
11/17/08 – Bad air quality from fires. No run.
11/18/08 – Same/ kind of lazy
11/19/08 - Easy Garfield long way from Lloyd with Dennis and Riley, at least it felt easy since my legs were very rested. I hope Dennis gets some good plans and hopefully will rejoin us.
Miles: 6.5
11/20/08 – Nice dusk time Pasadena sidewalk run starting at a slow somewhat labored pace, accelerating to a nice comfortable upper 7 minute pace down Green and Lake.
http://www.gmap-pedometer.com/?r=2405447
Miles: 5.5
11/21/08 – Huntington Virginia at night. With someone perhaps? Probably alone.
Miles: 5.5
11/22/08 – Hiking up Mt. Baldy from the bottom of the ski lifts (4000 vertical feet and 10 miles)
Miles: (10)
11/23/08 – Easy shakeout run from yesterday, concrete Pasadena run through old Pas. Ended up being a bit quick because I felt good.
Miles: 5.5
Weekly Miles: 23 (+ 10 hiking)
11/24/08 – Nathan’s back in town!! Easy Garfield long way.
Miles: 6.5
11/25/08 – Nighttime reverse lower arroyo (street version) in the absolutely pouring rain. A very nice run, a bit cold and quite soaked.
Miles: 8
11/26/08 – Drove up to Lone Pine and made it (barely) up to Whitney Portal in the snow. Basically an off day.
Miles: 0
11/27/08 – tough hike in poor conditions from whitney trailhead to Upper Boy Scout Lake with 55 pound packs. Very dehydrated and hypoglycemic, didn’t feel very good. About 3000 feet. Very cold night at 0 degrees.
Miles: (5)
11/28/08 – Made it up to the Carillon-Russell Saddle at 13,300 but moving slowly and a bit sick to my stomach, made it part way up Mt. Carillon on easy 2nd class terrain (13,500 perhaps). Way down was tough.
Miles: (4)
11/29/08 – Ice climbing on Boy Scout Falls and then down by late evening. Made it back to Tech that night.
Miles: (5)
11/30/08 – “Shake Out” run, Garfield Long way. Went fast, kind of unpleasant. Probably still exhausted and a bit messed up from the climb.
Miles: 6.5
Weekly Miles: 21 + 14 hiking/climbing
12/1/08 – Old Pas run. Tried to have this be an easy shake run after yesterday’s failed attempt but this one went rather poorly as well.
Miles: 5.5
12/2/08 – Off for whatever reason.
Miles:0
12/3/08 – Off again.
Miles: 0
12/4/08 - Easy 3.5 miles and then interhouse swimming.
12/5/08 – Nice Huntington up Saint Albans to check out the Christmas lights. Felt good and relaxed for the first time in a while.
Miles: 6
12/6/08- Less than quality run Huntington Virginia perhaps (?). I don’t remember what I did but I remember feeling displeased with it. Proceeded to bruise my knee during broomball.
Miles: 5(?)
12/7/08- Knee okay. Was going to meet with Daniel for a run but we missed each other. Ran upper arroyo. I wanted this to be the beginning of my easy Sunday long run but it ended up being neither easy or long. I still have shape I need to get into!
Miles: 8
Weekly Miles: 28
12/8/08-Huntington out California. Was going to go up St. Albans but felt good.
Miles: 7
12/9/08- Easy Old Pas run with Matt Grau. Nice and chill and he seemed fine.
Miles: 5.5
12/10/08- Awesome Upper Arroyo with Dennis just after dark. Nice and chill for the first part of the run, picking it up to near threshold the last mile or two. Felt good and strong.
Miles: 8
12/11/08-12/13/08- Solid moderate length runs every day minus one, I would say average of 6-7 miles each.
12/14/08 – Traveling to Mexico City
Weekly Miles: high 30s
12/15/08 – Traveling to Orizaba
Miles: 0
12/16/08 – Took acclimatization hike while Hamik was sick. 11,000 feet to 12,500 feet and back to town. A few miles of running on the way down, at a slow pace.
Miles: 14 walking/jogging
12/17/08 – Rest Day, Hamik really sick.
Miles: 0
12/18/08 – Up to Piedra grande huts and then easy scouting hike from 13,900 to 15,200 feet.
Miles: 0 (3)
12/19/08- From the huts to the base of the glacier and back (13,900 to 16,500 feet)
Miles: 0 (5)
12/20/08 – Summit day! Out of the huts by 3:30 a.m., summit before 11 a.m. (18,500 feet), and back to the huts by 3 p.m.
Miles: 0 (8)
12/21/08 – Traveled back to Mexico City and played tourist around town and in the museums, no running due to pollution/rest
Miles: 0 (2-3)
Weekly Miles: 14 (19 hiking/walking/climbing)
12/22/08 – Visited the pyramids at Teotihuacan, a few miles of walking/pyramid climbing
Miles: 0 (3)
12/23/08 – Traveling back to Chicago
Miles: 0
12/24/08 – Easy 42 minutes with Tim and Em in Willmette
Miles: 5
12/25/08 – Rather sick from some sort of stomach bug from Mexico
Miles: 0
12/26/08 – Drive back and still recovering
Miles: 0
12/27/08 – Easy 35 minutes with Tim around the neighborhood
Miles: 4
12/28/08 – Another easy run?
Miles: 4
Weekly Miles: 13 (2-3)
12/29/08 - easy 4 at night from our house to Scott’s
Miles: 4
12/30/08 – Something easy, perhaps 40 minutes.
Miles: 5
12/31/08- Off. It was really fricken cold and we were getting crunk at a mad New Years party at UMCP
Miles: 0
1/1/09 – 60 minutes easy in the afternoon from home past Wotton to Falls, starting to feel stronger.
Miles: 7
1/2/09 – Medium 42 minutes with Tim around the neighborhood
Miles: 5
1/3/09– Cabin John Trail run to course, up to the Mall and back. Patella tendon tweaked, a bit swollen after the run.
Miles: 8
1/4/09 - Off to let tendon heal a bit
Miles: 0
Weekly Miles: 29
1/5/09 - More off, traveling back to school.
Miles: 0
1/6/09- Track Practice begins. 1 mile warm-up, drills and striders, Garfield and back medium-easy.
Miles: 6
1/7/09 – 1 Mile warm-up, out San Pasqual to San Gabriel and back on Lombardy, 1 mile immediate cool down around the track.
Miles: 6
1/8/09- 1.75 mile warm-up, down to Lacy for 12 striders, back the long way, ½ mile
cooldown on track with Leslie and Sam Barnett.
Miles: 7
1/9/09 – To Lacy and a few laps easy. Dave showed up!
Miles: 5
1/10/09 – House Ski Trip at Big Bear. Tons of fun as usual.
Miles: 0
1/11/09 – Nice easy Lower Arroyo from Braun to Lloyd. Push-ups (45) pull ups (8,6) and a bit of ab stuff.
Miles: 8.5
Weekly Miles: 32.5
1/12/09 – Orange Groves medium easy with the team. A bit tired from yesterday. Abs and ice bath afterwards.
Miles: 7.75
1/13/09 – Easy 5 lap warm-up and down to Lacy for 16 striders (~125 m every 75 seconds) and then back Garfield long way reverse. Pretty tired.
Miles: 8
1/14/09 – Easy Huntington up Virginia.
Miles: 5.5
1/15/09 – 4 Lap time trial at Garfield in 12:52. A shock at the start but relaxed and opened up, esp at the end. A surprising performace given how I felt. Long way back.
Miles: 8.75
1/16/09 – A few miles easy, can’t quite remember what. Hot and late to practice, I remember that much.
Miles: 5
1/17/09 – In Bishop for Avy course, off.
1/18/09 – Up pre-dawn for 1 hour long run. 25 degrees outside and only brought short shorts. Everything else was fine. Ran towards the Sierras for 35 minutes, 25 minutes back. All easy, huffing and puffing from altitude.
Miles: 6.75
Weekly Miles: 42
1/19/09 – Back Country Skiing/Avy course at Mammoth Lakes now. Climbed up 2k feet to Earthquake Dome, did field exercises, skied down some nice sugar powder. I have to get myself an AT set-up!
Miles: 0 (3 ski climbing)
1/20/09- First track workout of the year! 6x400 going every 2:30. 83,84,81,81,79,78. Felt decent, strong.
Miles: 6.5
1/21/09 – Huntingson easy with Daniel. A very nice and relaxed run. Quiet humid, probably will rain tomorrow. Abs and lifting and icing afterwards.
Miles: 7.75
1/22/09 – 3 on 2 off at Lacey by 8. Tried to keep 6:20 pace on the ons and sub 8 minute pace on the offs. Very long and exhausting workout. Big mileage today and really feeling it.
Miles: 10
1/23/09 – Easy Pre-Race extended in the rain, feeling surprisingly good.
Miles: 4.5
1/24/09 – Awesome Rose Bowl to JPL to Gould Mesa run in the rain. Cool and damp down by the Rose Bowl. Had to ford thigh deep water under the 210. Saw a coyote in the huahahomga watershed area. I could see it was raining hard orographically up in the hills so I made it my goal to go until It was pouring and I got drenched. New bridge on the road, forded 3 streams turned around just before gould mesa. A bit tired by the end but holding a good pace the whole way back.
Miles: 8.5
1/25/09 – Junior Frosh Trip/Climb with Hamik at Joshua Tree. Fun time!
Miles: 0
Weekly Miles: 37.5
1/26/09 – Nice moderately chill Lower Arroyo with the team. Cool and pleasant outside. Legs a bit more tired than I would have thought.
Miles: 9
1/27/09 – 6x800s going every 5 minutes: 3:00, 2:57,2:57,2:55,2:49,2:47. The 2:49 is at my goal 5k pace. It seems tough but doable. Only time will tell. 1 mile track and allen and back warm-up. (1+1.8+3.6+2.3= 8.7) I tried not to go too hard on these, although the last one I felt a twinge of stomach uneasiness. Iced afterwards.
Miles: 8.5
1/28/09 – Nice relaxed Huntington with Dan and Ryan. 8 minute pace on that run feels so different than it did on my first run as a freshman, it is just amazing. Abs and light lifting afterwards. No icing this time, things feel pretty good.
Miles: 7.9
1/29/09 – Nice 6 on 2 off x 4 at Lacey. Was hitting something like 6:40, 6:30, 6:20, 6:40 pace for each on period with the 2 minutes at 8 minute pace roughly.
Miles: 8.75
1/30/08 – Garfield long way. Hot outside. Kiesz is back. Normally the two in combo would mean asses a plenty but today Scott the honors for the comment “Matt Kiesz likes his burritos wet, like his women.” I’ve been waiting 3 years for Scott to finally bring out the 20 year old in him. Props. The only con for the day was everyone going too fast on the run. Oh wells.
Miles: 7
1/31/08 – Super Spontaneous Sunset San Marino South Pas Special coming down on oak knoll instead of sierra madre. Felt great for the first 6 or 7 miles but after I got back to California I was quite exhausted and the last 2 were a bit miserable. I think the mileage from this week is simply catching up to me. Tomorrow will be a good off day. Also I’m either dropping body fat from the higher mileage or doing abs and pushups and stuff everyday is working, or both, as I now have a 24-7 eight pack. Awesome.
Miles: 9
2/1/09 – Well at least my achille’s wasn’t too stiff this morning
Miles: 0
Weekly Miles: 50 That’s what I want to see!
2/2/09 – Lower Arroyo again, feeling same as last week, but it’s hotter out. Why am I so tired after my day off?
Miles: 8.5
2/3/09 – Now that its February, our Tuesday track work outs can start getting tough. 2x 800 going every 5 minutes and then 4 x1200s going every 6 minutes (90 sec rest). 2:59, 2:55, 4:30, 4:31, 4:27, 4:25. Tough! Nice cool down to Lacy fountain and back. Knee a bit swollen and R Achilles tendon is still a bit inflamed.
Miles: 9 ish maybe more
2/4/09 – Nice and easy Tu Madre, felt nice to ease up a bit. Ran with all the guys too. Good times.
Miles: 7
2/5/09 – 6-5-4-3-2-1 at Lacey in the heavy rain at pretty constant tempo pace. A great workout. I love running in the rain!
Miles: 7
Thursday, February 5, 2009
Wednesday, November 19, 2008
Some Down-ish Time
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 )
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 )
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
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