MRL&F

35 Min Run (base) --168--

2012-02-08T22:43:00.000-08:00

GRIFFITH PARK -- Did the quick up the hill to get some miles into the legs. Still loving that NY run. This one was good. Legs completely wrecked from CrossFit two days in a row. Tuff.

65 Min Run (base)

2012-02-04T22:23:00.000-08:00

NEW YORK -- Ran in the cold and absolutely beat feet to stay warm. Went from Financial District down to Battery Park, up along the East River to around 10th then over to 5th and found my way back down. Pretty awesome. Really flew. Had some great moments of pace. Loved this run. Love this town.

240 Min Run (push) --164.5--

2012-01-29T18:25:00.001-08:00

LOS FELIZ -- Did a double Dragon to hit 22 miles. Just pounded em out. Hit four CFs this week, including yesterday and Friday. Impressive effort from the legs. Just gone. Cardio was strong. Puffy scorched the legs and steamed the soul. Actually felt strong and peaceful on the last loop. But any incline just wrecked the speed. No climbers left. But still had something left. Could have finished the race distance, no doubt. Would have put me out, tho.

Good one. Great great effort. Top 10 all time training run I think considering the circumstances.

108 Min Run (base) --164--

2012-01-22T12:42:00.001-08:00

LOS FELIZ -- Did the Dragon loop and felt stronger as the run progressed. Legs are heavy and back is pretty blown. But muddled through it and honestly finished quite strong.

But there wasn't much left from the week to dance with. So the time after the run has been pretty tiring and somewhat sore. Guess that's a good one. CrossFit is for real.

30 Min Run (push)

2012-01-19T16:38:00.001-08:00

GRIFFITH PARK -- Had a tight window but got a great loop in. CrossFit is a great great complement to running. Lotsa upside.

15 Min Run (sprints) --163.5--

2012-01-17T16:42:00.001-08:00

LOS FELIZ -- Exceptional little sprint workout. Was supposed to go to a Lakers private party...instead got the best flat speed of my life since high school. No doubt in my mind. CrossFit has definitely improved a number of the fast-twitchers and stabilizers and just lit some explosive power on my sprints.

Ran something like 100m repeats with less rest than usual. Four very fast, all-out-to-failure ones, including 1 blazing effort where the possibilities of the future showed themselves. Something like 12 overall. Got some good stretch strides and generally sub-6 min/mile paces.

130 Min Run (base) --162.5--

2012-01-14T18:01:00.000-08:00

DOWNTOWN -- Did the Staples run and enjoyed it. Hit five CrossFit workouts in the first week and wanted to start working running back in on a real scale. So the 13.2 took a bit over two hours, 10 minutes because we were avoiding dragon miles like the plague.

Generally it went very well. Never really got into the stride. Whole thing felt slow and steady. Back was pretty tight to begin, but not painful. Red flag of danger though. Not sure at all how these workouts and running will play together and the first attempt was a wake up call to take it easy.

But ended strong. Stopped for a water at the normal 7-11. No food before. Small bit of coffee. Really need to eat prior to runs. That hurt.

Also...we have a new injury. But that needn't be discussed.

Finished Run: Jan 14, 2012 11:13:44 AM
Route: Staples Classic
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/7f20/dde3/4eee/f18e/Runmeter-Run-20120114-0847.kml
Shortened Google Maps URL: http://j.mp/ydUxIF
Import URL: http://share.abvio.com/7f20/dde3/4eee/f18e/Runmeter-Run-20120114-0847.kml
Run Time: 2:13:48
Stopped Time: 12:31
Distance: 13.21 miles
Average: 10:08 /mile
Fastest Pace: 6:36 /mile
Ascent: 991 feet
Descent: 1315 feet
Calories: 1808

40 Min Run (base) --166--

2012-01-08T17:52:00.000-08:00

GRIFFITH PARK -- Did CrossFit for the first time on Saturday and enjoyed it. Very tough, but legs shined for the most part. And cardio. And recovery. But other than that...I'm a weak SOB in nearly every regard not directly connected to distance running.

Figured a run would loosen up the soreness...and it did. Back was super tight. But the uphill didn't really help. Flat helped. And downhill felt good. By the end, was loose and happy. After sitting down before the shower, though, the entire back just seized up. It was crazy. Miserable tightness.

But who cares. It has to happen. And it will.

35 Min Run (base)

2012-01-08T14:57:00.001-08:00

GRIFFITH PARK -- Quick run up into the hill after my first crossfit workout evs. Lower back is quite tight and legs are fairly well fat with recovery, but after about three miles we loosened up nicely. Never felt normal. But never felt bad.

35 Min Run

2012-01-01T16:40:00.000-08:00

GRIFFITH PARK -- Got up the hill with Stevie. Good times. Happy New Year!

60 Min Run

2011-12-31T16:42:00.000-08:00

SILVER LAKE -- Steve is in town and got a great one in around the reservoir. Awesome.

40 Min Run

2011-12-29T21:20:00.001-08:00

LOS FELIZ -- tried out a new running log and like it. Nike plus kinda blows. Disappointing.

120 Min Run (push) --162--

2011-12-29T21:19:00.001-08:00

GRIFFITH PARK -- Ran my ass off. And kicked butt for the most part. Took a wrong turn and ended up doing more like two miles longer than expected. Dragon miles.

60 Min Run (base) --160.5--

2011-12-27T08:51:00.001-08:00

LOS FELIZ -- good loop. Warming up. Easy. Nike tracker sux.

20 Min Run (base)

2011-12-27T08:50:00.001-08:00

LOS FELIZ -- Quick loop with some intervals. Hoops yesterday worked some muscles that have gone unused. Had great speed pieces here and there. Chasing the dragon.

60 Min Run (base) --162.5--

2011-12-17T17:07:00.001-08:00

SILVER LAKE -- triumphant run per dusk. Effing sweet. Just as good as they get. Went from Zero on the motivation scale to a great post run high.

Ran into Rachel and Liz from next door who moved next to Marshall High. I wa the first house guest.

Best.

61 Min Run

2011-12-12T17:08:00.000-08:00

SILVER LAKE -- Strong finish for a player. Kinda fit.

Day 7: Vibram Walk

2011-12-10T13:07:00.001-08:00

GRIFFITH PARK -- Got about 3 miles or so all around the paths. Great time with the mutt. Feet really feel worked out.

61 Min Run (base) --160--

2011-12-09T17:27:00.001-08:00

SILVER LAKE -- Nice to get out and enjoy somewhat less chilly day. Not fit.

But love the podcasts on the daily runs. Time well spent.

http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/plus/#//runs/gps/bfd43a71-bf3e-49dd-85ea-c6e9b892f596/1909047450/

20 Min Run (base)

2011-12-08T16:40:00.001-08:00

LOS FELIZ -- quickie.

30 min run (base)

2011-12-06T18:44:00.001-08:00

LOS FELIZ -- New iPhone and such. Good times. Deets are all on Nike+ and will be going forward. Thoughts and emotionals will still go here.

Day 1: Vibram Walk

2011-12-04T12:43:00.000-08:00

LOS FELIZ -- Away we go. Slow and mean and steady. Taking body shots that I won't post here so I don't look like I'm trolling for tail...but maybe a before and after at some point.

+1 Mile Vibram Walk

+50 ft Bunny Leaps

+100 ft Sidewalk cross steps

40 Min Run (base) --161--

2011-11-24T10:19:00.001-08:00

GRIFFITH PARK -- They ain't pretty no more. Took the new Nike Free 2s out. I definitely like how flexible the sole is. They move in 100 different directions and do seem to give a nice ride. Still a bit too much in the heel than was in the Brooks Green Silence. These do a better job of giving the foot a bit of a workout because of the way the sole is shaped/cut/etc.

We'll see. Ran up into the hill a bit. Pretty wet out. Lotsa dirt. Not in good shape. But hopefully this is the bottom.

40 Min Run

2011-11-11T12:36:00.001-08:00

SAN DIEGO

35 Min Run (base) --159.5--

2011-10-23T16:18:00.001-07:00

LOS FELIZ -- In a bad place, running-wise. But using the time to lose weight, heal the heel and consider new shoes. Nice to keep control over things even when bottoming-out. Longevity, sister.

40 Min Run (base) --160--

2011-10-09T18:50:00.001-07:00

GRIFFITH PARK -- Nice run up into the hills. Good and simple and simple and good.

60 Min Run (base) --160.5--

2011-10-08T17:14:00.001-07:00

SILVER LAKE -- Needed to get out. And got out. Took a leisurely pace. Took a detour down SL Blvd to Sunset and back. Sick of the normal routes. Going through that.

60 Min Run (base) --160.5--

2011-10-01T15:31:00.001-07:00

SILVER LAKE -- High 80s and a driving sun. Wanted to get out and see if I could grit out a hot lap and indeed, it was gritty. Broke down into piecework on the backside of the reservoir and had to do it all the way home. The time is actually better than this as I didn't hit pause on a long light at the start. Lost about 2 mins.

White shirt and white hat saved the day. Totally dehydrated. But didn't exactly "overheat". Just wrecked none-the-less. A good one.

http://www.endomondo.com/workouts/24494815

20 Min Run (base) --162.5--

2011-09-29T09:19:00.001-07:00

LOS FELIZ -- Just a quick rust clear-er-er. Not sure if the layoff was good or bad, but this had some blazing pace pieces.

27 Min Run (base) --163.5--

2011-09-21T08:53:00.001-07:00

LOS FELIZ -- I run rough and tuff with my afropuffs. Just quick. Just good. Just all this.

173 Min Run (distance) --160.5--

2011-09-17T12:11:00.001-07:00

EXPOSITION PARK -- Took advantage of the morning cloud cover and did a Coliseum excursion. Game Day down on campus, it was pretty awesome running through the tailgates. SC fans were up on Sparty cuz we were up against ND today. Kinda. Anyway, my shoes made em think I was on the team.

The SC campus is ridiculous. Like a corn maze. Weird. Stadium was awesome. Checked out the peeps setting up the ESPN tailgate. Treated like family.

Forgot my almonds so had to think of something to buy. Ended up with 16 oz of skim from a Coffee Bean & Tea Leaf. Actually worked well. Then piled on 24 oz more H20 from Starbies downtown. Emmys setting up at LA Live. Really looking forward to a day when I can run around an NFL stadium down there. Awesome.

Things got dicey after Dodger Stadium. Just walled out. Clouds broke. Got hotter. If those clouds had broken earlier, I would have been in for it. But just poked along and chewed 'em up.

Endomondo here.

32 Min Run (base) --165--

2011-09-12T08:42:00.001-07:00

GRIFFITH PARK -- Just a solid morning loop into the hills. Feel like there was some improvement in areas. Kinda slowed things down once back in the hood.

55 Min Run (base) --164.5--

2011-09-08T08:18:00.001-07:00

SILVER LAKE -- Nice little loop around the reservoir. Gonna be hot today. Endomondo is here.

20 Min Run (base) --166--

2011-09-07T10:23:00.001-07:00

LOS FELIZ -- Beck is trying a new schedule that allows her to get to work sooner and thusly leave sooner, get to Crossfit...yes, sooner...and then home sooner. So I just did a quick bit to get her out the door. Already hot at 8a. The late autumn summer is in full force in LA. Felt a good deal of strength after warming up. Just powering up the early little hills and flying through the finish. Funnnnner.

40 Min Run (base) -- 163.5

2011-09-06T10:03:00.001-07:00

GRIFFITH PARK -- Just a normal morning loop. Hotter than eff today, but got out early enough that it was doable without any major discomfort. Solid. Have good climbing legs underneath you is a good thing.

108 Min Run (base) --161--

2011-09-03T10:20:00.001-07:00

GRIFFITH PARK -- Got out for an awesome and eventually brutal double-digit loop. Went down to the fountain entrance to the park, back to the trailheads and then up up up. Got up to the lookout about 1,500 ft. I don't even know what that thing is called, but it's the the highest point of the Hollywood Hills as far as I can tell. (Map seems to show Cahuenga Peak is 1,600, but that's a good ways away from the hood)

That went all well. But by the time the decent ended, I needed to tack on a bit to make it 10+ and came out the Western entrance. Was OK with water, which was surprising as I lost more than 5 pounds on this one. Issue was definitely blood sugar and switching to fat stores. Last night I put in an early, light dinner of cheese and salami and almonds. And I usually run now w/o eating first. And for whatever reason, it was all gone by the time I got on Los Feliz again. Tapped. Really had to chew that last bit up. Done and done. I saw visions in the shower. That happened. It was beautiful.

Prolly was not in acceptable climbing shape, which I could fake on the way up, but it took it all to get there. Awesome run. A good time was had by all. Endomondo here.

20 Min Run (base)

2011-09-01T08:55:00.001-07:00

LOS FELIZ -- Got out for a quickie. Prolly around 3m. Beautiful in every regard.

34 Min Run (push) --164.5--

2011-08-30T09:43:00.001-07:00

GRIFFITH PARK -- Kicked some tush up there. Got sub six downhill and it actually blew my hair back on my new high and tightness.

35 Min Run (base) --166--

2011-08-29T17:25:00.001-07:00

GRIFFITH PARK -- Got out in the AM and hit the quick loop into the hill. Will redraw this route to finish down Hillhurst to Franklin and back up in the future. Better.

70 Min Run (base) --168.5--

2011-08-22T20:54:00.000-07:00

A run mapped on 08/23/2011

Find more Runs in Lansing, MI

EAST LANSING, Mich. -- Great morning trot with Dan Maz. The idea was to get a run in, which turned into running on campus, which turned into starting at the Lansing River Trail just west of MSU. Pretty great plan. Paths the whole way. Extremely good weather for a run. Great to see the campus again and see where the ol' Red Cedar goes when it's not flowing through campus.

The band was practicing. The campus has a bunch of new construction -- two new baseball fields, soccer pitch, a new little home for Sparty outside the stadium...plus, the team is out in full pads so good time thinking about the season ahead. Plus, with early arrivals from grad school and international students, the place was good to be around...bunch of nerds walking around politely and calmly, like a real school. Got into the biz school to hit the can. Got to plod through Cedar Village without having a bottle thrown at us. Hope to make this run a regular thing when in Michigan. Awesome.

75 Min Run (base)

2011-08-21T21:16:00.000-07:00

GREENVILLE, Mich. -- Got out with Steve and Chrish again for the full Flat River Trail loop. Absolutely world-class loop. Tunnel is awesome. Really the only half-assed part of the thing is that part through Greenville West. The rest is either manicured, scenic or generally interesting. Love that thing.

30 Min Run (race) DANISH 4 MILER

2011-08-20T21:05:00.000-07:00

GREENVILLE, Mich. -- Featuring my best high school friends all for the first time...Dan, Steve and Christian all. Plus Noah Sharrow and his brother Caleb. Laura. Beck ran. What a race. Very good. It had been a tough week, despite the large amount of miles/runs. Just never felt the legs I had on that reservoir loop before we left for Michigan. No idea. Kinda doughy. Kinda didn't put the work in leading up to this.

Christian caught me around 2.5 miles and pretty well out-legged me in the final 1.5. Never felt particularly good. Wasn't particularly pleased with over 30 being my time. Weather was great, even a little warm in the sun. Just couldn't put it together. Need a faster first mile and should really put the jets on for Mile 2 next time. We'll see. I love the course. A good place to test yourself out.

All in all, not pleased with myself, but ecstatic with running, my friends and this race. Great time. it has given me a heck of a lot of pleasure in the half-dozen times I've run it.

http://www.hickmanraceservices.com/11roadresults/danish11.htm

35 Min Run (easy)

2011-08-18T21:13:00.000-07:00

GREENVILLE, Mich. -- Practice loop of the Danish route with Chrish and Steve. Great stuff. Went out earlier this time and negated the need for lights and reduced the risk of being killed by 99%. Good strategy.

Surprised the time was this respectable considering the pace. But not really sure I'm happy with the shape I'm in. Time will tell.

60 Min Run (base)

2011-08-17T20:43:00.000-07:00

A run mapped on 08/23/2011

Find more Runs in Saginaw, MI

SAGINAW, Mich. -- Another great run around Saginaw. Unlike the first time, it was perfect weather. Started from the rowing club, did a loop around the little park right there and headed out on to the island and down the river path. Got into downtown and then across the river.

Saw a bunch of awesome stuff on Niagara Ave. on the way back down the West Side...a great scrap yard and an abandoned Hooters. Abandoned Hooters. Anywho, then got past Old Town and chased down the rowers in the river. Had some good times yelling at them. And had some good times chatting with the locals. Ran some rail track ties. Just a good time all in all.

55 Min Run (trail)

2011-08-15T08:11:00.001-07:00

OSCODA, Mich. -- Eagle Run Trail just off the Au Sable River and near Wurtsmith. Pretty awesome. Nice views of the river and Lotsa deer. Takes so getting used to the directions, but we eventually found our way. Good one with Steve.

50 Min Run (base)

2011-08-14T14:26:00.001-07:00

SAGINAW, Mich. -- Got out in the rain. Sweet. Downtown is great for running. Ojibwe Island is pretty good, but I love the bridges and Old Town neighborhoods. Wanna hit the Japanese Tea House next time.

55 Min Run (push) --163.5--

2011-08-12T10:23:00.001-07:00

55 Min Bike

2011-08-08T08:12:00.000-07:00

35 Min Bike

2011-08-06T08:12:00.000-07:00

LOS FELIZ

38 Min Run (base) --163--

2011-08-03T17:06:00.000-07:00

GRIFFITH PARK -- Went up the hill on a somewhat magical run. Sometimes they find you. Clear morning, sun out in full force. Got out early. Smog forming nicely over downtown...a perfect pillow of brown crud visible from the top of the hill.

The key to hilly runs truly is the downhill. Gotta get that locked in order to geta full effort in. Loved this one. Just flew down the median on the grass with a great kick and blazed it home. Could feel the speedwork payoff.

12 Min Run (sprint) --163.5--

2011-07-31T21:46:00.000-07:00

LOS FELIZ -- Another quick sprint workout. This time with 12 repeats, 2 warm ups and 2 cool downs. Top time was 24 second on the final repeat. Went substantially better than the previous edition of sprint workout.

55 Min Run (base) --159.5--

2011-07-28T21:44:00.000-07:00

SILVER LAKE -- Ran out and around the reservoir in a basic little run. Tried to just stay within myself and did a fine job of it. Kind of a stealth hot day out. But got through it no worse for the wear.

33 Min Run (base)

2011-07-25T20:41:00.001-07:00

LOS FELIZ -- Cut the normal loop a bit short. Good evening.

12 Min Run (sprint) --161--

2011-07-20T21:42:00.000-07:00

LOS FELIZ -- Quick sprint workout on the block. 10 repeats, 2 warm-up, 2 cool down. Best time was in the 26 second range.

16 Min Run (easy) --

2011-07-14T19:38:00.001-07:00

LOS FELIX -- Quick and easy evening loop.

39 Min Run (base) --162--

2011-07-12T13:01:00.001-07:00

LOS FELIZ -- Can't tell if I'm soft, just a bit dusty or if it actually is hot out and I'm doing a decent pace. Either way...great workout.

37 Min Run (base) --161.5--

2011-07-10T18:11:00.000-07:00

LOS FELIZ -- Nice little loop. Thought about a short one, but then just went for a proud loop. Good times.

57 Min Run (base)

2011-07-09T17:10:00.001-07:00

SILVER LAKE -- Hot enough for ya. But not bad. Found some shade. Feel out of shape.

20 Min Run (easy)

2011-07-07T18:11:00.000-07:00

LOS FELIZ -- Just needed to get out.

56 Min Run (base) --161.5--

2011-07-02T14:05:00.001-07:00

SILVER LAKE --

30 Min Bike (easy)

2011-06-25T11:59:00.001-07:00

40 min run

2011-06-25T11:58:00.001-07:00

40 Min Run (base) --

2011-06-24T10:40:00.001-07:00

GRIFFITH PARK -- Quick dash up the hill. Easy, strong start. Medium, strong finish.

35 Min Run (base)

2011-06-18T12:22:00.001-07:00

PASADENA -- Little run around the Rose Bowl region while Maggs was in her swim class. Newfound Saturdays¡ Hilly. Guts!

58 Min Run (base) --159.5--

2011-06-17T21:52:00.000-07:00

SILVER LAKE -- Easy, breezy loop around reservoir. GUTS!

56 Min Run (base)

2011-05-31T14:18:00.001-07:00

SILVER LAKE -- Easy and breezy through the reservoir loop. Very smart pacing.

40 Min Bike (base)

2011-05-31T04:57:00.000-07:00

LOS FELIZ -- Set the old bike up in the living room and churned out a few miles to Game 1 of the NBA Finals. Wunderbar.

55 Min Run (base)

2011-05-30T17:43:00.001-07:00

SILVER LAKE -- Intended two today, but various situations made that unrealistic. Great reservoir loop. Easy and strong.

38 Min Run (base) --

2011-05-30T17:41:00.001-07:00

LOS FELIZ -- Nice honor loop. Strong as heck. Felt truly awful this AM...incredible turn of events. Holler.

57 Min Run (base)

2011-05-24T15:41:00.001-07:00

SILVER LAKE -- Incredibly strong and bouncy legs...got a great one in. Great pacing and a blazing sprint.

20 Min Run

2011-05-19T16:38:00.001-07:00

LOS FELIZ -- Quick, fast and very strong. Good moderate temp day. Jammed the tempo and blazed the hood.

90 Min Run

2011-05-18T11:41:00.001-07:00

GRIFFITH PARK -- Rainy and cloudy mixed with sunny and humid. Trails! And smog free.

120 Min Run (base) -161.5-

2011-05-13T13:57:00.001-07:00

DOWNTOWN - Did a little Staples run after screwing the pooch yesterday. Fairly warm but not bad. Even saw Eric down at LALive having lunch. How about that.

Two notes:

-Took on 40 oz of water
-Lots more folks downtown on Fig in lunchtime rush than break of dawn on weekend. That said, McCarthur Park is the same.

55 Min Run

2011-05-07T14:02:00.000-07:00

54 Min Run

2011-05-03T14:02:00.000-07:00

57 Min Run (base) --161--

2011-04-29T14:27:00.001-07:00

SILVER LAKE -- And that's all she wrote. This went much easier than I expected. Wasn't completely painless, but the pegs handled things exceptionally well and the cardio system was more than up to the task. Legs are shot, though. Don't feel bad, but they need a few days to chill. Enjoy fellas. That was a good effort and fine result. Eight runs, about 40 miles and around 6 hours of running in 5 days. Not shabby.

59 Min Run --161--

2011-04-29T14:26:00.001-07:00

SILVER LAKE -- Good little spin around the reservoir. Took it relatively easy with the second, and final, run of this week in mind. Easy and simple.

20 Min Run (base) --161--

2011-04-28T14:25:00.000-07:00

LOS FELIZ -- Quickie. Good hike and Langers on the docket for remainder of the day.

40 Min Run (base)

2011-04-27T20:44:00.000-07:00

GRIFFITH PARK -- A replay of yesterday. Up into the park in the teeth of the sun. Went around the opposite direction to mix things up. Felt pretty well until the downhill, strangely enough. Heat was too much. Legs shot. Dried up. No cals. No salt. Felt a tad bit sick for first time in who knows how long. Took a bit for the food and drink post-run to settle everything completely. I think my legs were turning into oxygen sponges going to pick up Maggs. Elevated after dinner and got a bit of sense. Good coupla days.

58 Min Run (base) --161--

2011-04-27T20:39:00.000-07:00

SILVER LAKE -- First of the day again. Went around the reservoir and it was a pretty easy go. Calves, of all things, were blown from yesterday. Who knows what that lesson is. Again, some up-and-comer thought enough of himself to blaze past on the backside uphill. Thing is like a bunny trap. And again, I reeled him in down the stretch and probably gave him a 1/4 mile view by the end.

37 Min Run (base) --161--

2011-04-26T20:36:00.000-07:00

GRIFFITH PARK -- Second run of the day was in the midday heat, but went generally well. Have a bit of a tweak in left knee. I'm thinking something got knocked around when I bit the hill last month. Either way, it feels fine when the form is strong and long...unfortch, I'm putting in work so I'm pitching out of the stretch for the next couple.

40 Min Run (base) --161--

2011-04-26T20:33:00.000-07:00

LOS FELIZ -- First part of a two-fer. Went around the classic loop. Took it pretty easy. I was a bit surprised to be sore from the run the day before. I took that reservoir run pretty easy, all things considered. Not used to that. It had been a two-week layoff since the last run, so I guess we learn that it is indeed too long of a pause for on-going training.

58 Min Run (base) --161--

2011-04-25T20:30:00.000-07:00

SILVER LAKE -- Back in the saddle. It's gonna be a fun week.

54 Min Run (base) --157--

2011-04-10T22:29:00.000-07:00

SILVER LAKE -- Great daily run around the water. Really torched down the back stretch. And some dude who passed me on the front side ended up cramping a 1/4 mile in once I sat on his tail for a few strides.

Really powerful these days.

55 Min Run --156.5--

2011-04-08T22:31:00.000-07:00

SILVER LAKE -- Great run. Blazin' fast on the flats. Just destroyed some hill hopper on the back. Destroyed.

270 Min Run (push) --161.5--

2011-03-31T21:50:00.000-07:00

LOS FELIZ/SILVER LAKE/GRIFFITH PARK -- Put in somewhere between 26.5 and 28.5. Did the 8-day-to-marathon plan, which I threw together in a super professional manner. The idea to run big run distance for no reason hit me around July and reading "Born to Run". So hat tip to that book and the author. Combined with the past three years of dramatically improved form, it was possible to do this without destroying every joint and tendon in my body. Nice.

Anywho, like a week back, it hit me to tie up March with a bad boy. And that it was. In the parlance of the LTLFM (Lazy Thursday Los Feliz Marathon), you do a base Dragon loop, then another Dragon with the addition of the Griffith Park hilltopper...the Snap Dragon loop, if you will. Hilly as all hell. Getting progressively hotter as time goes on. Four blessed "aid station" stops at the Pontiac Vibe water/almonds/shirts storage out in front of the building. And then, at Mile 22-23-24ish, you finish with a 1,000+ ft climb. And sister, it gets hot up there.

A few notes:

--Started late. Wanted to get out around 6 a.m., but ended up starting around 7:30a because of going to bed at 2 am getting some writing done.
--This was the hottest day of 2011. Bookended for a week on either side by mid-60s, this day was in the upper 80s. Crazy sun. Crazy heat. By the end, which was around noon, I was blowing through 16 oz waters every 10 mins.

--Took some good replenish time on the last aid station stop. And was good about getting good amounts of salted almonds down throughout the run.
--Absolutely drilled the sidewalk at about Mile 13 on Los Feliz Blvd. Lady with stroller ahead, I took a minute to think about passing and caught a sidewalk sniper. Totally smashed right knee and was lucky not to shred hands. Shouted profanity. Picked up pieces and leaked some oil. Sweat seemed to kind of cauterize the thing. Finished up with no local discomfort. Just general discomfort.
--Effing awesome

5 Min Run (ez) --161.5--

2011-03-30T21:48:00.000-07:00

LOS FELIZ -- Just a quick little jog. As little as possible.

20 Min Run (base) --161.5--

2011-03-29T23:30:00.000-07:00

LOS FELIZ -- Quickie recovery. Just fine. Good stuff.

94 Min Run (base) --158.5--

2011-03-28T14:08:00.000-07:00

SILVER LAKE -- Instead of another reservoir, got it in my mind to do the Los Feliz Blvd loop and then another reservoir. Not a bad day, all in all. Stopped between loops to get some water. Very, very good move. Some almonds and salt as well. Felt pretty darn good afterward.

57 Min Run (base) --160.5--

2011-03-28T14:04:00.000-07:00

SILVER LAKE -- Had to skip the weekend runs because of general exhaustion, some sniffles and foul weather. Had I followed the plan, I would have a lung infection. Anyway, got out with the intention of a double today. Started with an easy loop around the reservoir. Perfect clothing for conditions. Stayed warm, but not too hot.

Decided to take 90 mins for coffee, some light grub and then got back out.

56 Min Run (base) --159.5--

2011-03-25T18:52:00.000-07:00

SILVER LAKE -- Got a reservoir run in before going to hoop with Joe Block. Pretty great. Cool day, easy pace. Enjoyable in every regard.

38 Min Run (base) --160--

2011-03-24T18:50:00.000-07:00

LOS FELIZ -- Did the basic loop. Don't remember even a single step. Sat down after and fell asleep for an hour sitting up. Woke up in same position as Beck and Maggs got home from the school. Weird!

30 Min Run (base) --160--

2011-03-23T16:19:00.000-07:00

LOS FELIZ -- Put on the full kit to run in the rain. Just didn't wanna be cold. This is the first of at least 8 runs in the next 9 days. Hotttttttt.

45 Min Run (base) --158--

2011-03-15T18:42:00.000-07:00

LOS FELIZ -- Went up into the park for a quickie. Great weather out. Waiting for nuclear fallout from Japan to hit. Ugh.

50 Min Run (base)

2011-03-11T18:35:00.000-08:00

GLENDALE, Ariz. -- Went out to Camelback Ranch for the Dodgers Spring Training. Beck worked, met up with Joe B. who is on the play-by-play here and there. Generally had a fine time.

The city of Glendale is in a rather awful part of the landscape...flat and hot. Drainage ditches and a massive NFL stadium. You can see the idea of the developers to simply transform this space into a fun zone for adults, but it's just a bunch of junk jammed into a space where people probably shouldn't be living.

Amid all this, still got a fine run in. Love running around stadiums and the cool thing about Arizona is all the drainage ditches near the cities. So, assuming there are no fast moving storms, you can kind of tool around the highways and road system in these massive ditches.

Either way, it was just what the doctor ordered. Had taken some time off to rest the heel in a healthy phase. Still plan on getting 10+ this month.

34 Min Run (base) --162.5--

2011-02-28T18:38:00.000-08:00

GRIFFITH PARK -- Did a nice recovery up into the park. Perfectly clear today. Crisp and a tad cold even. But sunny. It's been quite chilly around town this past week. Even some "snow" in Burbank, which was really just hail. Weak.

This weight thing is bizarre. No idea. Ate my azzzzzz off at the Oscar party @ Sivert's though. Good times. Portos.

117 Min Run (base) --160--

2011-02-27T15:11:00.001-08:00

DOWNTOWN -- Did the Staples loop which the GPS slated at 14 miles. I think it's a bit shy of that, but a great/crisp/clear morning with a wonderful run. Some highlights -- saying "Good Morning" in exchange with the homeless woman with the mattress under the 101 on the way out of downtown and with the greeters at the Korean church near Loyola Law School. McArthur Park was lovely as always in the morning.

Also, hit a monster espresso shot @ Intelli Silver Lake because -- amazingly -- at 9:45a, there was 1 person in line. Exceptional. I think 8 people queued up behind me the moment I got in there. Nothing tastes better than a Black Cat at Mile 12. Really some great notes that come out when you are in that state. Great.

Endomondo 14.04m/ 1h 57m 20s/ 8:20 mm

54 Min Run (base) --159.5--

2011-02-23T18:00:00.000-08:00

SILVER LAKE -- Turkey time. Three-fer. Awesome. In many ways just pleased to get around the course. But actually got some good work in here and there. Really found some pleasant aspects in the latter stages focusing on phrases. Interesting.

38 Min Run (base) --161.5--

2011-02-22T18:20:00.000-08:00

LOS FELIZ -- Nice little loop. Nice back-to-back effort. Had a chaser down the Blvd around the park and dusted the foo. Not sure if it was the same person on the way back, but had well over a 1/4 mile on them by Vermont. More to the point, had some great pace and great form. Really thought about landing/catching the ground with the front part of the foot. It was aok.

Runningwise this was cool. This weight is a bit surprising. I probably have a pound or two of muscle over this summer...but shouldn't be more than 160. It's goofy.

54 Min Run (base) --161--

2011-02-21T16:20:00.000-08:00

SILVER LAKE -- Pathetic week last week. Off to a nice start here. Eating some garbage. Kind of a middling motivational state. But this was a fine run with some good pace at times. Successfully fending off a major slump. Aiming to run a bunch of little runs this week. Gotta get the reps up this week.