LOS FELIZ -- Did the Blvd loop but in a sort of Fartlek style. Really got a pretty good workout. My right heel is tweaked, but legs are really, really strong. There's speed for days in there. The nice thing about this workout is that you see how deep your reserves are...and more often than not, they're deeper than you'd expect.
I don't enjoy these types of workouts all that much, but the benefits are obvious. And in the end, these are probably the most important and beneficial workouts that I do. So I'll be keeping it up. Build that speed, build that endurance. Good times.
Saturday, September 30, 2006
Thursday, September 28, 2006
DALLAS -- 7 Mile Run (A)
DALLAS -- Between the $54 oatmeal breakfast and a day of Super Duty truck...uh...duty, I missed the morning run. The sun comes up late here...like around 7:15ish. Not enough time to get a good one in before eating.
So waiting until evening and it was good. Downed a bag of jerky before the run (dumb though tasty) and just flew. There's a path in downtown Dallas known as the Katy Trail or some such. It goes by Jerry Jonessss house, I hear. If you put the owner of the Lions' house on a public trail, we'd have a different owner by now. (Saw the Cowboys' five Lombardi trophies, too. Impressive. And Toby Keith...guy is freakin' huge.)
Anywho, the run was fantastic. Dallas has more blond, cheerleader types than any other city I've ever been to. More botox than LA, I reckon. Way more. But, to their credit, they all run. I picked off about 50 iPodded chicks with "Rush Phi Chi Box" or whatever shirts. Can't read Greek letters. Can't read period.
So I'm flying. Just flying along. I'm really not used to passing people for two reasons...1: I'm not fast enough. 2: I don't run any well trod paths, so it rarely comes up.
But today, I just killed it. I put the old hips out at first and just bashed out the first three. Some doofus tub tried to shut me out (ala Schmidt's post). He takes from his friend saying, "Late." Oh man. The reason he ended his conversation was the passing of one of the 50 pom pom gals that I was coming up on quick. So he turns to his boy and smiles and says, "Late." Then he procedes to run his thighs off trying to be the first to pass this girl and stay ahead. But you just know when people can hang and when they can't. I thought I'd at least get five minutes of a good pace out of this jobber, hang right on his tail and break him (just like I've seen on TV!) but then he fades out after seriously 30 seconds. I couldn't even laugh. He just puffed off into the review, likely to be passed by the young lady he had just worked so hard to impress. Best.
So the trail finishes up back down by American Airlines arena and I lucked my way back to the hotel and dinner. Nice. Not really a great running town, but that's a pretty good -- if boring -- trail. No water 'round these parts, so they just run in a straight flat line to nowhere in particular. But at least they made it. No serious stops. Mostly just wide open. And lotsa people use it. Love that.
Go Texas. Yessir.
So waiting until evening and it was good. Downed a bag of jerky before the run (dumb though tasty) and just flew. There's a path in downtown Dallas known as the Katy Trail or some such. It goes by Jerry Jonessss house, I hear. If you put the owner of the Lions' house on a public trail, we'd have a different owner by now. (Saw the Cowboys' five Lombardi trophies, too. Impressive. And Toby Keith...guy is freakin' huge.)
Anywho, the run was fantastic. Dallas has more blond, cheerleader types than any other city I've ever been to. More botox than LA, I reckon. Way more. But, to their credit, they all run. I picked off about 50 iPodded chicks with "Rush Phi Chi Box" or whatever shirts. Can't read Greek letters. Can't read period.
So I'm flying. Just flying along. I'm really not used to passing people for two reasons...1: I'm not fast enough. 2: I don't run any well trod paths, so it rarely comes up.
But today, I just killed it. I put the old hips out at first and just bashed out the first three. Some doofus tub tried to shut me out (ala Schmidt's post). He takes from his friend saying, "Late." Oh man. The reason he ended his conversation was the passing of one of the 50 pom pom gals that I was coming up on quick. So he turns to his boy and smiles and says, "Late." Then he procedes to run his thighs off trying to be the first to pass this girl and stay ahead. But you just know when people can hang and when they can't. I thought I'd at least get five minutes of a good pace out of this jobber, hang right on his tail and break him (just like I've seen on TV!) but then he fades out after seriously 30 seconds. I couldn't even laugh. He just puffed off into the review, likely to be passed by the young lady he had just worked so hard to impress. Best.
So the trail finishes up back down by American Airlines arena and I lucked my way back to the hotel and dinner. Nice. Not really a great running town, but that's a pretty good -- if boring -- trail. No water 'round these parts, so they just run in a straight flat line to nowhere in particular. But at least they made it. No serious stops. Mostly just wide open. And lotsa people use it. Love that.
Go Texas. Yessir.
Monday, September 25, 2006
7 Mile Run (AA+) **164.25**
SANTA MONICA -- This should have been an outstanding, but I don't want to hand those things out like candy. So many good runs.
It was weird going out today after a solid race effort...an effort that has grown on me since. I was so smitten with the race itself I didn't really appreciate how well I did. There was never any doubt during this one. If anything, it ended sooner than I thought it would. The miles seemed to fly by. Unlike last year, I wasn't holding back more than a few seconds per mile, though, which led to a good time. Finished top 6 percent overall, top 11 percent in my age group. 486 out of 7,000+. 94th in age group...and most impressively, to me, only beaten by 84 of 3,500 women. Considering the talent out there among the females at this race...that is nothing to sneeze at.
Anywho, the run today was good from the start. Legs were all bent up, but kept pushing when I could. Really started flying on the downhill and by the time I got to Santa Monica Blvd. I was pretty well trashed. But then I went to the hips-forward style and somehow just started cruising. It was like someone else was running. So I'll try to explore that style a bit more in the coming days. Should have been an outstanding...but don't want to hand those out. Gotta preserve them.
It was weird going out today after a solid race effort...an effort that has grown on me since. I was so smitten with the race itself I didn't really appreciate how well I did. There was never any doubt during this one. If anything, it ended sooner than I thought it would. The miles seemed to fly by. Unlike last year, I wasn't holding back more than a few seconds per mile, though, which led to a good time. Finished top 6 percent overall, top 11 percent in my age group. 486 out of 7,000+. 94th in age group...and most impressively, to me, only beaten by 84 of 3,500 women. Considering the talent out there among the females at this race...that is nothing to sneeze at.
Anywho, the run today was good from the start. Legs were all bent up, but kept pushing when I could. Really started flying on the downhill and by the time I got to Santa Monica Blvd. I was pretty well trashed. But then I went to the hips-forward style and somehow just started cruising. It was like someone else was running. So I'll try to explore that style a bit more in the coming days. Should have been an outstanding...but don't want to hand those out. Gotta preserve them.
Sunday, September 24, 2006
5 Mile Race (O) **Run Hit Remix**
LOS ANGELES -- Perfect day. Great run (38:38, 7:44 pace). Saw Vanilla Ice, Young MC, Digital Underground and De La Soul. Got into the VIP tent and had some fantastic oatmeal.
De La brings out Black Sheep. So awesome. Dres good enough to get a picture with me, despite the sweat. Great stuff, great event, great freakin' day.
De La brings out Black Sheep. So awesome. Dres good enough to get a picture with me, despite the sweat. Great stuff, great event, great freakin' day.
Friday, September 22, 2006
10 Mile Run (AA) **164**
SANTA MONICA -- Went with a tricked out little long-loop, using San Vincente more than usual and completely looping the Brentwood CC. Good stuff.
Really kept the hop up from the start, but the reason this was above average was the little charge I got running past the mansions...my legs were bent coming out of the hill, but the only thing that emerged was a good feeling. A feeling like, "I know this and all will be well." And that's like 3 miles in. Pretty good. Haven't had the emptiness emerge for way over a month. Great stuff.
Nice to get a double-digit effort in there. We've got the Nike Run Hit Remix on Sunday morning, so we'll see how good a fiver I can pull off.
Really kept the hop up from the start, but the reason this was above average was the little charge I got running past the mansions...my legs were bent coming out of the hill, but the only thing that emerged was a good feeling. A feeling like, "I know this and all will be well." And that's like 3 miles in. Pretty good. Haven't had the emptiness emerge for way over a month. Great stuff.
Nice to get a double-digit effort in there. We've got the Nike Run Hit Remix on Sunday morning, so we'll see how good a fiver I can pull off.
Tuesday, September 19, 2006
3 Miles (A) --161.5--
LOS FELIZ -- Just wanted a quick jog to work out the tightness from yesterday. Toyed with the Los Feliz bully route and did a 5K or so. Hard to say how fast it was or any of that. Got the sweat going and felt some effort in the legs, so that worked out...
Monday, September 18, 2006
7 Mile Run (A+) **165.5**
TRIFIT, Calif. -- From the treadmill...
5K: 24:50
5M: 39:22
10K: 48:37
7M: 54:37
This lesson is emerging: give the legs some time to warm up and then feel free to speed up. The first 3.1 is light and breezy these days, but in days gone by I would have started pushing early at this stage. My time on the treadmill is proving that you can indeed run negative splits...and feel better at the end than if running equals.
Pretty good stuff. Nice break in the normal routine to get a time.
5K: 24:50
5M: 39:22
10K: 48:37
7M: 54:37
This lesson is emerging: give the legs some time to warm up and then feel free to speed up. The first 3.1 is light and breezy these days, but in days gone by I would have started pushing early at this stage. My time on the treadmill is proving that you can indeed run negative splits...and feel better at the end than if running equals.
Pretty good stuff. Nice break in the normal routine to get a time.
Sunday, September 17, 2006
4 Mile Run -- (A) --165.5--
LOS FELIZ -- Forged a new path around the hood, doing the Sunset path but turning around at Marshall High and rockin' back across Hillhurst on Franklin past Vermont and then back up the hill through the residentials. Up and down like usual and it's 4 miles.
I've completely had it with the usual routes. I can't run them anymore. Apparently 200 loops is too many. Fortunatly, I haven't even explored Griffith Park yet, so there should be plenty of good stuff up there to discover.
I wonder if this burnout will happen with the Santa Monica route. For some reason it's never bothered me here at work. But at home, I just need to mix it up a bit.
I've completely had it with the usual routes. I can't run them anymore. Apparently 200 loops is too many. Fortunatly, I haven't even explored Griffith Park yet, so there should be plenty of good stuff up there to discover.
I wonder if this burnout will happen with the Santa Monica route. For some reason it's never bothered me here at work. But at home, I just need to mix it up a bit.
Wednesday, September 13, 2006
The Four Run Epic -- 18 Miles -- (O)
MONTEREY, Calif. -- Holy crap.
Building on the runs of last year, I managed to get out four times from 6 pm on Monday to 8 am on Wednesday.
2 Miles (PM)-- Up the hill and around town.
7 Miles (AM) -- Down through Cannery Row et al.
5 Miles (PM)-- Over toward Pebble Beach...stunning, maybe longer than 5.
4 Miles (AM)-- Up the hill and over to the Row and back down the shore.
I can't put a fine enough point on how much I enjoy running here. There's a path in every direction. There's incredible scenery...among the best in the world, I'd wager. There's clean, damp air. There's fog, parks, ships, history and lots of other bikers/runners who give a nod. If I lived here, I would run twice a day more often than not.
Building on the runs of last year, I managed to get out four times from 6 pm on Monday to 8 am on Wednesday.
2 Miles (PM)-- Up the hill and around town.
7 Miles (AM) -- Down through Cannery Row et al.
5 Miles (PM)-- Over toward Pebble Beach...stunning, maybe longer than 5.
4 Miles (AM)-- Up the hill and over to the Row and back down the shore.
I can't put a fine enough point on how much I enjoy running here. There's a path in every direction. There's incredible scenery...among the best in the world, I'd wager. There's clean, damp air. There's fog, parks, ships, history and lots of other bikers/runners who give a nod. If I lived here, I would run twice a day more often than not.
Friday, September 08, 2006
7 Miles (A) **166.5**
SANTA MONICA -- Given the sheer amount of food I ate at about 11:30ish today...
- Two burgers in one!
- Spicy sausage
- Hunka Mexican beef
- Buncha Mexican chicken
- Refrieds
- Some rice
- Two choc chip cookies
- Choc. sugary thing
- other choc. sugary thing
...this run was a borderline miracle. Hated to do it, but the Edmunds' company picnic, this year at Santa Monica beach, is nothing to be trifled with. You bring your A game. So good. And the run felt pretty good actually...after two miles or so.
Dropped 1/3rd of a dime at New Balance in a shopping spree that will be echoing in my mind for years to come. Another pair of 825s (9-2E) to rotate in, shirt, running jacket (best!), two shorts, five pairs of socks. So great. Broke in the news shoes today and a pair of shorts. Good stuff. Like it. Won't deny it anymore...NB is my brand, no doubt. Never let me down.
Going up to driving school in Monterrey on Monday and expecting some cherry runs, like those busted off last year. It's among the most beautiful coasts in the nation, if not world, and is just great, great running. Our hotel, The Borgs, is a dump but is right on the water, just south of town. Actually ran twice a day last time we were there despite all the boozin'. No boozin' this time...maybe three runs a day.
Radtacular.
Wednesday, September 06, 2006
9 Mile Run (A+) **162.25**
SANTA MONICA -- It's nice when you go in dreading a run and come out with two more miles than you planned.
At some point out there, I decided to just bag it and jam two more trips on Carlyle in, effectively making 9 the long and 7 the normal. It wasn't the easiest run in the world, but it wasn't a brain buster either. Feel pretty good all in all, though didn't have much to eat today...and that could have gotten ugly.
No pain in the grunnies today, so that's nice. Who knows. I think I actually pinched my siatic nerve. Ouch.
Also, thanks to Schmidts little calculator (a bit different from the google map calculator before) my Santa Monica runs are coming out 1/4 mile shorter than thought. Not sure why, but just for good measure I tacked on a little 1/4 mile or so jaunt at Carlyle and Euclid. Tahdah.
Need to get some new shoes and rotate them in. Also need to get more of these good running socks and compression shorts. Make sure number is visible on front of jersey and side of shorts.
At some point out there, I decided to just bag it and jam two more trips on Carlyle in, effectively making 9 the long and 7 the normal. It wasn't the easiest run in the world, but it wasn't a brain buster either. Feel pretty good all in all, though didn't have much to eat today...and that could have gotten ugly.
No pain in the grunnies today, so that's nice. Who knows. I think I actually pinched my siatic nerve. Ouch.
Also, thanks to Schmidts little calculator (a bit different from the google map calculator before) my Santa Monica runs are coming out 1/4 mile shorter than thought. Not sure why, but just for good measure I tacked on a little 1/4 mile or so jaunt at Carlyle and Euclid. Tahdah.
Need to get some new shoes and rotate them in. Also need to get more of these good running socks and compression shorts. Make sure number is visible on front of jersey and side of shorts.
Monday, September 04, 2006
4 Miles (AA) --163.5--
LOS FELIZ -- Nice little run up the hills. I'm really down on the LF Blvd loop for some reason. I just hate doing it. It's boring after 200 reps, I guess.
So I ran up the hills and it was pretty good. Very fast.
I don't really even remember many details, other than the speed, because when I was stretching I fell over. While playing tennis yesterday, something in my groin kind of pulled or sprained. I thought I had a hernia at first, but didn't have to stop, so figured I just pulled a tendon or ligament in the pelvic girdle. Anywho, it felt a bit tender here and there, but nothing big...until my last stretch.
I was bent over touching the ground and noticed my feet were apart. So I went to shift them together while still bent over and felt like I'd gotten stabbed right in the crotch. So awkwardly fell over, legs bent everywhere in a heap. I'm worried I won't be able to move, but get up. Get up the stairs to the door. Still worried, but it's just like reverb pain. Get inside and start losing it. Hearing goes, start seeing flashes...crash on the couch, short of breath. Lie down flat and breathe deep. Dog is staring at me. Slowly regain senses.
It's weird. I can't really figure what does it. There's a little pain when shifting weight from a standstill from right to left or left to right. But it seems more acute when bent over.
I suppose I just went into shock after the powerful pain blast and the normal after-run shortness of breathe and oxygen was too much to bear so my brain just started shutting things down thinking I'd just been mauled or shot or something. Anyway, it seems better now...and there wasn't a hint of pain during the run...so might just be something I can get through by being careful not to anger this thing until it heals. Glad it happened at home. I'm not sure I could have made it far if that had happened out on the path somewhere.
So I ran up the hills and it was pretty good. Very fast.
I don't really even remember many details, other than the speed, because when I was stretching I fell over. While playing tennis yesterday, something in my groin kind of pulled or sprained. I thought I had a hernia at first, but didn't have to stop, so figured I just pulled a tendon or ligament in the pelvic girdle. Anywho, it felt a bit tender here and there, but nothing big...until my last stretch.
I was bent over touching the ground and noticed my feet were apart. So I went to shift them together while still bent over and felt like I'd gotten stabbed right in the crotch. So awkwardly fell over, legs bent everywhere in a heap. I'm worried I won't be able to move, but get up. Get up the stairs to the door. Still worried, but it's just like reverb pain. Get inside and start losing it. Hearing goes, start seeing flashes...crash on the couch, short of breath. Lie down flat and breathe deep. Dog is staring at me. Slowly regain senses.
It's weird. I can't really figure what does it. There's a little pain when shifting weight from a standstill from right to left or left to right. But it seems more acute when bent over.
I suppose I just went into shock after the powerful pain blast and the normal after-run shortness of breathe and oxygen was too much to bear so my brain just started shutting things down thinking I'd just been mauled or shot or something. Anyway, it seems better now...and there wasn't a hint of pain during the run...so might just be something I can get through by being careful not to anger this thing until it heals. Glad it happened at home. I'm not sure I could have made it far if that had happened out on the path somewhere.
Saturday, September 02, 2006
Speed Work (A+) --163--
LOS FELIZ -- Got out and sprinted up Ambrose with recovery on the return. Starting to think moving the speed work terrain every time would be a good idea. Keep it from getting really dull.
There's lots of lessons to learn from this kind of training. It reminds me of football or track, where you're running sprints and you know you have an unbelievable number left to do. But if you just get through the one you're doing, and then get through the next one...before you know it, you're within reach. I even did an extra, so I either did 11 or 12. Probably 11. A car that seemed to park right in the middle of the street threw me off.
Football of the college variety started today. Blew off a chance to be on CBS's early show from NYC on Tuesday morn...that would have really ruined the weekend. There was a chance to be on the Today show via satellite last week, but I was up buying a salad and didn't get the call. The sun is shining these days.
There's lots of lessons to learn from this kind of training. It reminds me of football or track, where you're running sprints and you know you have an unbelievable number left to do. But if you just get through the one you're doing, and then get through the next one...before you know it, you're within reach. I even did an extra, so I either did 11 or 12. Probably 11. A car that seemed to park right in the middle of the street threw me off.
Football of the college variety started today. Blew off a chance to be on CBS's early show from NYC on Tuesday morn...that would have really ruined the weekend. There was a chance to be on the Today show via satellite last week, but I was up buying a salad and didn't get the call. The sun is shining these days.
Friday, September 01, 2006
5 Mile Run (A) --161.5--
LOS FELIZ -- Quick and happy run at what I would call the new recovery pace.
Huge apartment fire at one of those huge condo buildings on Los Feliz Bully. Something in the neighborhood of 10 fire trucks on the scene. Probably 40-50 vehicles total. I've never seen a police presence like that. Impressive.
Tacked on an extra mile to the normal Los Feliz Blvd loop getting this to 5.5 or similar. Watching Hoover v. Tulsa Union on FSN right now. I think I like elite high school football better than pro. It's better than D-II college or I-AA, no doubt. You can really see the difference the great players make on the field. And the offensive and defensive schemes are much more transparent and interesting to dissect.
Tigs whoop the Angels. Yehaw. Saw some guy with a Che shirt. Audible laugh considered.
Huge apartment fire at one of those huge condo buildings on Los Feliz Bully. Something in the neighborhood of 10 fire trucks on the scene. Probably 40-50 vehicles total. I've never seen a police presence like that. Impressive.
Tacked on an extra mile to the normal Los Feliz Blvd loop getting this to 5.5 or similar. Watching Hoover v. Tulsa Union on FSN right now. I think I like elite high school football better than pro. It's better than D-II college or I-AA, no doubt. You can really see the difference the great players make on the field. And the offensive and defensive schemes are much more transparent and interesting to dissect.
Tigs whoop the Angels. Yehaw. Saw some guy with a Che shirt. Audible laugh considered.
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