38 Min Run (Run) --163.5--

LOS FELIZ -- Perhaps the best tempo of any training run since the downtime. Great stuff, good form, nice pace. Plus, had some actual nutrition in my belly for the first time, so I didn't feel like hell upon completion. Great. Well played.

38 Min Run (Run) --162.5--

LOS FELIZ -- This is the first time I've been able to get a normal effort run in since the break. I told myself that no matter if a woman with a stroller was pacing me, please don't push it. All the runs up to now should have been push pace given the effort. And that won't cut it. That's the road to injury.

So finally, I was able to kind of put one at cruising speed in and enjoy and ladeeda. Nice day at dusk. 66 and clear. This cold snap seems to be abating.

36 Min Run (Run) --163--

LOS FELIZ -- Went out in the beautiful sun and 60 degrees for a loop. There was a gent just turning from Vermont onto LFB who inspired a bit better pace than I should have likely done. The front stretch was OK, but I'm almost positive I had him a half block back on the return stretch, which made me push a bit harder than I should have.

So...the run was probably about 20 seconds per mile faster than I would have liked overall, but it was an impressive finish...drawing back a tad and winding it home. This month will likely end up being a disappointment, but I needed to get some sleep last week. It just needed to happen.

18 Mins (Push)

HOLLYWOOD -- On the treadmill, did quartermile walkup to 10 mph. Avg a 7 min mile on the the first, did a half mile at 10, hit 1.5 miles at 10 mins, then dialed back, pushed backup to 9.5 for a quartermile and then just rode it out, doing the final minute as a cooldown at 6.8.

I've lost some speed, but considering how Sunday went, this actually was better than I thought it would be.

2.61 miles in 18 (6:54)
1.5 miles in 10 (6:40)

38 Min Run (Light) --160.5--

LOS FELIZ -- Another loop. Had just hovering around zero interest in getting out for this one. I don't think I'm eating enough. Really had a hard time focusing through this one. Blah, blah. But it needed to happen. So there.

Took it relatively easy as this was back to back for the first time in a while. Went fine. It was pretty close to as fast as the day before, though, I think. Hard to tell. Just didn't push on any hills or anything.

A beautiful Sunday morning. 60s and sunny.

37 Min Run (Run) --158.5--

LOS FELIZ -- Had a couple flashes of greatness around the 2 mile mark, trying to push the pace. Dialed it back a touch toward the end and finished fine.

Put on a hat and long sleever before I left, but the sun was so warm I ended up running in normal shorts and t-shirt. Broke out the old Team Skiver shirt for good measure. Still not feeling like normal, but we'll see. I'm just going to try and get to double digits for December and hopefully that will put the train back on firm track into the new year.

37 Min Run (Run) --160.5--

LOS FELIZ -- Good to be back on the home course, but had to run at night due to schedule and the early darkness. Here's a pic of how I look when I do this.



Actually enjoyed it very much. More peaceful at night, fewer dipshits. Another break the curse run, unfortunately, as illness prevented any runs in NY and first part of LA and the sched has been nuts since. But we'll get back in the grove here pretty quick. This one felt great. Although there's definitely been some fitness lost to the weeks.

40 Min Run (Run)

QUEENS, NY -- Against all odds, this morning run plan came off without a hitch. It's icy cold outside, I'm staying at a friend of a friend and only have my backpack to keep me company. But it worked. Got a good sleep, put on my stuff and went out. It wasn't very windy, so the cold was very manageable. Wore some mesh shorts on bottom and two shirts on top, a knit hat and some little gloves from Beck Amos.

I'll have to perfect the mesh short. I liked 'em temp wise, but got a bit of the bite on my willy I found later down the trail. Awesome.

This town is the best to run in. Broke the one week curse (sick in LA and overbooked in SF) got around 5 miles, saw the East River trail up around Astoria and other cool stuff. Easy and breezy. Hope to get some more in.

22 Min Run (Race) Long Beach Turkey Trot 5K

LONG BEACH, Calif. -- For the fifth year in a row, went down to LB for the Turkey Trot with the Reeds and JDP. Micah and Caroline Pardilla also joined up this year.

Went out hoping to get 22 and was right in the place I wanted to be at 22:04 (7:07 m/m). In this race, there are no clocks or mile markers, so it was nice to see myself so close to the goal. Literally almost dead on. The race is also weird in that you not only loop back against the traffic of most of the runners on the narrow bike path, but this time...there was the remnants of the 8:30a 10k still walking. It was ridiculous.

But that's why you don't get worked up over 4 seconds at the LB turkey trot. It was a great run. Micah had a strong debut at 26:59, I think Phil was in the 26s, JDP was 23:20ish, Andrew I don't remember...maybe 25s and Tony right around 20. Nice. Love the Turkey Trot.

UPDATE: One other bit of bizarre with this race...they don't record times. No official timing beyond the finish line clock. What the hell is the $30 for? I don't really understand why this race is so big and cool yet so poorly managed. The site actually brags that the $10,000 that would go to timing (right...if it were chipped timing, maybe) all goes to charity. Except the charity is run by the guy who runs the race. Just adds to the mystique of this weirdo run. Next time, I'm just gonna trot with someone...maybe someone will do the 10k with me on the jog.

25 Min Run (Push)

HOLLYWOOD -- Went out to do some quick speed work after the long run on Saturday. Really just wanted to see if I could get the mile in @ 10 mph/6 mm. Did steps up from 8 to 8.5 to 9 to 9.5 to 10 with a minute each. That got to .68 miles by the time I got to 10. First mile was 6:58ish. Did the full six min mile, then stepped back a bit to 9, I think. Two miles was something around 13 or so. And I realized that if I could keep up the six min pace (which I couldn't) I could do a sub-20 5K. Pretty cool to see that if even from afar and on a treadmill.

Had some inkling in my mind to do 3 miles in under 20. But I was a bit worried about injury, considering my history with pushing too hard on treadmills (right heel) and a race coming up. Plus, I'd just done 14. A little speed bullcrap wasn't really that impressive.

So with 3 miles coming up in a half mile or so I knew that sub-20 wasn't in the cards. But then I realized that it would be close. And if that were close, then a sub-21 5k was a definite, legitimate possibility...if not a certainty if I could pull my head out of my tush.

So amped it up to around 9 ish, I think and took it in for a 20:45 (6:40 mm), then did full minute cool downs back to 7.5. Look at that time. That's really incredible. That's a full minute ahead of where my goal for this week was.

But this is a treadmill. And, for what it's worth, I believe I may have finally crossed the threshold from "treadmill is equal or harder than" road running to "treadmill is easier" than road running. I think this threshold exists around the 8.5 mph or 9 mph mark. Just a guess. Either way, that was a good run any way you look at it. Another solid workout in what has been a tremendous year of them.

125 Mins (Push) --158--

HOLLYWOOD/LOS FELIZ/SILVERLAKE -- Skipped last night so I could get the delectable double in. First a big loop through Hollywood, over to Vine and then down to Melrose, past Paramount and back over to Vermont then up. Took 7 to 10 mins to refuel and hydrate.

Then back out for the Reservoir loop. Really set out to get something around 12 or 13 at best and went beyond. So I called off the dogs with about a mile point five to go and just walked back. Really dried out. Really hot feet. Really stressed everything. But it was awesome. That was a great effort today.

38 Min Run (Run) --161.5--

LOS FELIZ -- This was a lighter run than usual to recover from yesterday on the safe side. But I mixed in a few extended 5K+ pace stretches to get a little speed work in.

36 Min Run (Push) --161.5--

LOS FELIZ -- The air finally cleared enough to get an outdoor, normal run on the old loop. Wanted to go yesterday, but it just looked a bit too nasty form here to downtown. Eck.

Had a good pace right off the bat and kept it going. Picked off someone on the front end and picked off another on the way back. Really plowed through this thing. Might have well been the fastest I've ever run this loop, but I don't keep track of that kind of stuff, so who knows. Felt fast and strong the whole way. Awesome. Not running sucks.

34 Min Run (Run) --162.5--

HOLLYWOOD -- Over at the Y as the air around LA is toxic at the moment. Very happy to get any run in. This one went well. Did a kind of ladder deal, mile at 7.1 mile at 7.5 mile at 8.1 mile mile at 8.6 then steps back down. So the last mile was at sub seven pace.

I think the 5K was 24:43 and the 4 Mile was at 31 something. Nice 'n' easy.

20 Min Run (Run)

LAS VEGAS -- Judging day went out after being up pretty much all night for a quick one. Got three in on this trip, which is significantly better than I thought it would go. So hurrah.

20 Min Run (Push)

LAS VEGAS -- Wasn't sure how much time I had, so decided to do some speedwork. Actually, this is what I should have been doing here and there in the past few weeks, but never squeezed in. I know the biggest gains in time in these shorter distances almost all tie back to speedwork.

The air, again, seemed to make my lungs tighten up. Coming to Vegas as an LA runner, I wasn't expecting that. But I think the air here is worse than in the city. Weird.

37 Min Run (Run)

LAS VEGAS -- Went out from the Palms here on some of the city streets up toward Clark High School, back down Decateur and home to the hotel. Nice enough day. I think cars have more noxious fumes in this town. Who knows. Not a very pretty run, but it did the job. Certainly wasn't expecting to be able to get one in today...so bonus.

38 Min Run (light) --161.5--

LOS FELIZ -- Nice little recovery run. Feet are finally not blistering up like hell everytime I run in the new shoes. Hurrah.

70 Min Run (Run)

SAN FRANCISCO -- Went a little bonkers on a morning jaunt after the Bay broke clear and crisp in the sunshine. No fog. Perfect temps. Went from my weirdly cheap yet OK hotel basically on one street all the way over to the Golden Gate area, the park by Alcatraz and down nearly to the base of the bridge.

It's my favorite landmark in that city, an admission I make only after a while because it's such a cliche. But it's the best. The shadows in the morning fall on the northern hill and the red paint is dammm near breathtaking when you first catch a glimpse after a few months break. I feel the same way about the Hollywood sign.

Anywho, it's easy to forget how beautiful the town is. I made the turn, thinking I had wasted all the nice scenery on the first half of the run, completely forgetting the skyline guides you home on the way back. Fog rolling in over Berkeley and a slight haze over the other edge of the city. So great.

36 Min Run (Run) --163.5--

LOS FELIZ -- Good one after the election. Pretty quick, pretty fun.

60 Min Run (light) --161--

LOS FELIZ -- Did the extended loop into Hollywood, but actually took Hollywood all the back to Vermont. Good idea. Blisters actually cut this one short.

60 Min Run (Run) --161--

LOS FELIZ -- Went on the extended Los Feliz Blvd loop into Hollywood down Gower, up Argyle and back on Franklin. Went out with easy in mind, but had many stretches of very quick pace.

The last portion of the sprint was kind of amazing. Sat up a little straighter than I feel like I usually do and kicked the legs up higher behind and felt like I was hitting a top notch speed with fairly minimal effort. Might be an exciting thing if I can figure out how to replicate that.

37 Mins Run (Run) --163--

LOS FELIZ -- Went out for the first time after 3 days off. Blew the Sunday plan and didn't have much of a window on Monday or Tuesday. Ate like hell for those days, too...for 30 percent or so. Hmmm.

Run went fine. Hard to ignore Danny who broke his freaking leg running on Sunday or Monday. Fibula. That's insane.

22 Min Run (Race) -- Belding 5k

BELDING, Mich. -- This was an awesome run. Erin, Steve, Oskie and myself all running around the Candlestone in the butt-cold drizzle. So great. It was bitterly cold just standing around, but once we got moving, I was happy with the adjustment.

My hopes of beating 22 mins weren't high given it was a cross country type of deal, so I decided to just aim for a steady pace faster than the Culver City one. There were several hills, some paths and lots of looking at your footing here and there. But it was beautiful back there (I had no idea even after passing this place a few hundred times in my life.) And the final time was decent as all get out. Surprisingly large race...very well promoted in GR, I would guess. And they had some pretty solid runners out there in my estimation.

More importantly, Steve smashed his goal of 27 mins, notching a 26:30 or something and Danny-boy turned in a 25:20, I think. Erin, after weeks off, even got in under the 30 min mark. It's nice when everyone is happy with their times. We're all moving in the right direction.

Results

Time: 22:28
Pace: 7:15
Place: 53/429
Div Place: 7/34

28 Min Run (Run)

ROYAL OAK, Mich. -- Went out around Christian's hood and my old hood. Down to Main, up to Farnum, back over to 11 and down to Campbell and back. Something over a 5k, but just a good solid run to adjust to the cold air before Saturday. It was fun to get out in the old town. Cold and almost getting hit at least once.

39 Min Run (Light) --163--

LOS FELIZ -- Nice and easy. Trying to take it down a notch.

17 Min Run (Push) --164.5--

HOLLYWOOD -- Over ta the Y, put the treadmill up to 10 for a half mile and then bounced around. Averaged somewhere under 7 per for 2 miles, ended at 2.5 in 17:40ish. Core work. A little line drill action.

95 Min Run (Push) --161--

LOS FELIZ/SILVERLAKE -- Woke up early and headed out in the early dawn hour down Los Feliz Blvd loop and back. Nice and easy. Stopped back at the house for a water and started going a bit faster on the first half of the Silverlake Reservoir loop.

Felt great at the turn and felt great all the way back. A key moment was at the little park on the backside, where a woman joined up from another street just before that steep hill. She actually took a detour to get around me as I went on the park path. I just bounded up the hill using the good form and she ended up dying by trying to muscle up. I was very surprised at the amount of strength in my legs after something around 7.5 miles.

And there was strength the whole way home. Really great run. Really impressive leap forward. Somewhere just under 11 miles, I think. The pace for most of it actually felt pretty strong.

Being a morning runner actually seems like something I'd like to be now. Getting old.

36 Min Run (Push) --163--

LOS FELIZ -- This run was just bananas. Went out for just a normal run, happy to notch a turkey in the middle days of the week. But felt good so I thought I'd farlek a few stretches. Ended up just blazing for 50 percent and pushing a solid pace the rest. This is pretty exciting.

I think the form deserves all the credit. With a stronger core, a better form and better overall mileage/minutes/fitness per week...this might actually get to where we need it to go.

38 Min Run (Run) --160.5--

LOS FELIZ -- A solid run. Basic, simple and worthwhile.

37 Min Run (Run) --163--

LOS FELIZ -- Good, solid run through the old neighborhood. Form feels great. Really thinking that this core strengthening is a key to changing levels. Bouncing up the hills and pushing the lean into flats much more easily. Like it.

One lesson I believe I've learned...workouts in this form are similar to bowling in that the benefit really adds up when you start racking them up consecutively. A run and rest day/run and rest day set up doesn't have the benefits that putting two/three/four good runs together does. You can tell you're getting better when you do it that way. The old way, that was a sure fire formula for injury, but this way...lovin' it.

On the weight front, very impressed with this weight. Didn't get out of hand, but put a few good ones back on. This is just about right where I want to be at the moment. A month from now, then we'll get into the high 150s if done properly.

34 Min Run (Push) --164--

LOS FELIZ -- Put Game 3 of the NLCS on pause before the first pitch and put in a dandy around the Hyperion loop. This was the first time I have just loved, loved, loved this course. Really fit my legs today.

Went out for a nearly 3 hour hike today and piled on a hearty brunch. Also hadn't run in two days and the last run was a sprint workout. And did some good core. So who knows. Some part of that mix added up to a sweet performance.

Really the most comfortable run I've had in memory. It just felt great and right.

Also worth noting is the increase in calories I've worked on since Friday. I don't want to change much, but it's got to be adjusted. I should be around 158 when all is said and done...but that shouldn't happen until year's end or so.

15 Min Run (Push)

HOLLYWOOD -- Went to the Y for a change of pace and beat out a solid something more than two miles in a heavy fartlek style on the treadmill. Got up to 6 min mile, down to 7:30 then back up to 6:10, down to 7:30 up to 6:30 and finished at 6. Mile was in 6:42. Then just kind of screwed around until 15 mins was passed. Would like to get a 6 min mile as a regular part of my Y workout, but it didn't seem like it would happen today.

35 Min Run (Push) --160.5--

LOS FELIZ -- Went out with the intention of an average workout but was baited into greyhounding this guy in front of me. At first I was blazing him, but something about being on his heel inspired him forward with an impressive gait and pace. So I just hung back and wondered how far he was going. He bailed a few blocks before my turn, but by that point I was into the faster pace.

I'm curious if I'm a better runner than that guy. I was hanging in pretty easily, and he seemed pretty well mentally and physically more spent than me. But who knows. He got me moving faster and it would seem I got him moving faster, too. So high tide, ships...rising. You know.

So the last 2/3rds were pretty quick and it was a good time. But I definitely felt more pushed when it was all said and done compared with yesterday. Upon weighing in, I saw why. That's 1.5 pounds lost from my previous multi-year low weight. In 24 hours. Huh? An even 160 after the shower. This is impressive weight loss, but I should probably put the breaks on this at some point and start maintaining. Or I'm going to be 150 and sick in a few months at this rate.

37 Min Run (Run) --162--

LOS FELIZ -- Another sad two day layoff turns into a good run. A new low for weight makes me happy. Nice to see the leading indicators all pointing in the right direction. The core workout seemed to pay a nice dividend today. Just went through it nice and steady. Sat into the form and focused. Good 'un.

80 Min Run (Run) --163--

LOS FELIZ -- After missing two days for various nonsense, it was important to get out on a big one. And this ended up being the biggest run since I was at Edmunds. That's a bit of time.

Went to Western and then down to Santa Monica, over to Vine and up to Frankin and back the usual way. Very impressive run, felt great, good pace and great temps and clouds outside. If only they could all go this way. A good time for all involved and speaks to the progress made in recent weeks. Moving back to the hood was a smart move for many reasons, not the least of which being running.

12 Min Run (Push)

HOLLYWOOD -- Went to the Y with Gaines and put in a very, very fast (for me) mile and a half and then assorted dashes around a gym to get some side-to-side work in. Line drills and shuffles and whatnot.

37 Min Run (Run) --162.5--

LOS FELIZ -- Had to get out of the house to run today. This has been an extraordinary week with Congress whistling Dixie as the banking system seizes up. Can't quite describe what's going on upstairs right now. Steady there.

Uh...well this is funny anyway over at Craig's blog.

60 Min Run (light) --163.5--

SILVER LAKE -- Missed on Friday to make time for a friend in town and Saturday with work down in Orange County and the birthday party in Long Beach. So wanted to make this count.

Turns out the rest was well needed and used. I was slightly -- slightly -- beat up from this quick return back to solid training with little minor tweaks in my right foot and small of the back and maybe a just generally tired set of joints and mind.

So this morning, Beck went out after a late night and I needed to wait until she got back. In that time, my enthusiasm wore down a bit...but there was a bit of a spark that carried the day. Still, I couldn't really get my legs hoppin for the usual loop over into Hollywood. But what else is there to do?

On the fly, I realized I'd never run the Silverlake Reservoir and it's not really that far away. Since I'v been going over there to see Ben, I'm more familiar with the area and decided to go for it. Who knows how long it might be. I'm guessing around a 10k, who knows. It took about an hour. I didn't push terribly hard, but there were challenging and extended hills from time to time. That dirt path on West Silver Lake is great. Just open up the stride and enjoy. Lots of people out. Beautiful morning. Love it.

This should be a little reward course that I let myself do. I'd hate for that water route to get old.

38 Min Run (Run) --163.5--

LOS FELIZ -- Kind of a slog. But this is the kind of run that would have not happened before. Days after the rest day are turning into the worst runs of them all...surprising.

Might have gotten lazy with the form on this one given the lack of enthusiasm. And the right foot hurt a bit during my walk with the dog afterward. Focus, brother. Focus.

36 Min Run (Push) --164--

LOS FELIZ -- Went out after waking up groggy and feeling like I my brain was stuck to a leather couch. Ugh. But went out with a bit of fire and kept up a good pace here and there. Nice. How does a person lose 5.5 pounds in a less than 24 hour period? I mean, that would make a high school wrestling coach proud. I don't get that one.

35 Min Bike (Light) --169.5--

LOS FELIZ -- Watching Mad Money on the bike is awesome. It's better than doing it to Top Chef, because Cramer is just insane. And it makes you actually concentrate. Love it. Really could have run a loop today, but wanted to cross train a bit and really wanted to get the bike wheels turning again. If I could find one more normal cross training activity -- like karate or something -- I'd be perfect. Like one day a week of that. Hmmm.

Also interesting to note, is the weight is up 5.5 pounds in three days. Not surprising as bike doesn't drop the sweat like running does and I can bike with a full stomach, fresh from a veggie-cheese-kind of concoction from Allegria. So good...and about 2 pounds of nourishment.

15 Min Run (Push) --167--

LOS FELIZ -- Farlek style jaunt around Marshall High and back, generally sprinting up the hills and recovering on the downs. Good stuff. I love how you feel at the end of these. The last few stretches are just awesome, it's like you're flying.

60 Min Run (light) --164--

LOS FELIZ -- This is right around 7. Went out with the intention of going a decent distance with less pace. Focus on form. Beautiful morning. Ran down to the 101 and Hollywood Blvd and back. Good time.

37 Min Run (Light+) --165--

LOS FELIZ -- This didn't feel so light, but the breathing was very easy, so we'll just call it that. Guessing it was around 8s, which is a decent 4.5 mile pace for me usually. But who knows.

Look at that weight! Incredible and very encouraging. Didn't have weight data for a long time because I was either not at home or the scale was packed up in the garage. I dug it out. I needs my data.

55 Min Run (Run)

LOS FELIZ -- Thought this was more in the 5 mile range, but actually it was 10k. Down LFB to Franklin and looped around the Scientology castle. Really tried to stay calm and cool the whole time, very zen'd (as much as possible anywho). Had great form for the first half and kept it up decently in the last half.

15 Min Run (Speed)

LOS FELIZ -- Went out on the little hills out front and did about 12 repeats of fast up the hill and recover back down. Pretty good stuff. Actually, these fast workouts tend to sharpen the form better, I've found. You have to pay closer attention to the form the faster you run.

And I worked on the "bringing to the center" concept on the last few. Really ran from the core and it's true...you speed up quite a bit. Should do more of that.

33 Min Run (Light)

LOS FELIZ -- A nice little morning trot along the Hyperion route. I don't like that loop, but it was nice to see again...kind of. Actually, the last part, past the Vista and up Hillhurst was better than I remember. I pulled all the way up to Ambrose, which makes it a very long, extended hill. Cool.

Getting up in the AM and getting some work in is a work in progress.

32 Min Run (Run)

LOS FELIZ -- Ran the hills route with a little change to avoid having to double back on Vermont, which I've always hated. So instead I go back further down Los Feliz Blvd and cross at the light and then come back. Its' about the same.

Decent run. Nothing too special. Trying to get that right foot to plant properly.

38 Min Run (Run)

LOS FELIZ -- Just got over a cold, which prevented this from happening yesterday...but got back out there and did the whole course for the first time in a long time. So great to be back.

The run was basically easy. Just held the pace back and did the distance. Felt easy and calm at the end. Good form. Trying to keep my heel in better form. All that. But my the big thoughts from this run in the end weren't about the run. It's about appreciating this old, well-worn course.

The key to this being better despite the exhaust and bad sidewalks and general traffic hazards, is that there are people everywhere. There are buildings, restaurants and activity everywhere. You're never lost in your own little world, feeling sorry for yourself and focusing on limiting your run. There's always another runner that might bite you, a car full of jerk waiting to hit you or hot chicks all over the place to shame you. You have to stay on your toes. And more than that, there's always something to look at, to process. It's not just running around a row of houses.

I never gave this course credit. I always liked oceanside running (up in Monterey) or along rivers (Indy, MSU, Detroit) as the best courses I enjoyed. But this one, though congested and urban, is really actually quite extraordinary in its own right. hats off los feliz running.

35 Min Run (Push)

LOS FELIZ -- Back! Back! Back!!! We're back in Los Feliz and back on the tried and true trails. I might go back to the Glendale hood to bike (much, much safer to bike up there)...but for running, I will never complain about the old loops again. They are old and I've done them at least 100 times each, but they are awesome. And our new place is awesome. And this hood is awesome.

Anywho, went out on the 4.5 mile course for the first time in quite a while. Pushed extremely hard for some reason to pick off a couple folks in front of me. Temps were fairly high. But I just loved it. After the 5k, the urge to slow down or stop was pretty overwhelming -- not surprising given the lack of consistent training. But pushed up the hill and back down Hillhurst. Didn't do the whole course by maybe a half mile or so, but that was somewhat intentional. To keep the first full loop for another day. I wanted a hard, fast four and got it. I love this place.

30 Min Run (Push)

SAN FRANCISCO -- PO'd about the Spartan loss and my lack of running, I got out and did it again. But this time I just went down to the Bay and under the Bay Bridge and close to AT&T Park and back to the hotel. Quick and gulldern fast. Impressive.

60 Min Run (Run)

SAN FRANCISCO -- Up here on business and was really looking forward to many good runs. And, of course, I just pass out all night and get the first hearty sleep in weeks. Give and take, I guess.

So today is the MSU/Cal game and I got up early and went out with no real plan other than getting within eyeshot of the Golden Gate...something I usually did whenever I ran in SF. Saw the Bay Bridge a ton at first and went down the street our hotel was on "Montgomery" and tried to find connecting roads to where I thought I remembered Ghiredelli (sp?) Square was. I was wrong. Ended up going up to that weird Coit Tower and then down, then up another hill, then down. Then eventually worked over to where I wanted to be. The Golden Gate was, of course, clouded over by fog, but I think I saw a footing. Hell with it.

Ran past a 'slow food' festival, where locally grown, sustainable farming, etc, smelled absolutely amazing even at 8a. What a great town. Then the challenge was to find my way back. Surprisingly enough, I was able to figure it out...though it involved running all the way back up that hill the Fairmont is on and then back down California. Great run. Great, great, great run. Hard run. But a great run.

23 Min Mile Run (Race) -- Jet to Jetty 5k--

LOS ANGELES -- Out by the airport, there's a park called Dockweiler on the beach that is the only place you can start a beach fire without a permit. Cool, eh? So there's also a 5-10k every year. And Schmidt happened to be in town. And JDP wanted to race. At least it's another run; at this rate it will be the only one I get all week. Worst.

So I sneakily signed him up without really telling him I was doing so. Pretty weak to be sure, but he did it. We had to rush all over hell and didn't enjoy large parts of that effort, but...we did it. Schmidt was just over 20, much to his dismay...and I was at 23:30-ish, which was somewhat to my dismay as well, though I didn't really try very hard and haven't been training for shizz... but still. It was an easy course and we should be going in the right direction. JDP came in around 23:20.

83 64 11 Mike Hudson M 34 Culver City 23:37 7:35 624

31 Min Run (Race) --Dansk 4 Miler--

GREENVILLE, Mich. -- So we all dressed up like Aebelskivers and ran around the lake. Really a pretty fun time. I didn't push the paced terribly as I just haven't had much mileage in the past few weeks to lean on. But it was a sparse crowd and I just kind of got into a form I liked and tagged a guy in front of me, who ended up falling apart with a mile or so to go. It was a beautiful morning. We'd been up pretty late making the outfits (Chrish, Julia, Erin, myself as skivers and Steve as the pan) and searching for my stupid sunglasses case. But as usual, the less sleep the day before the better as we all hopped out of bed and were ready for action.

Really proud of the whole crew. Erin and Steve did their first ones. Chrish has giant calves. Julia ran with her aunt. And Teri Mazariegos (now Marsman, I think) has also turned into a solid runner, notching a medal for herself in the F 30-34 age group. Awesome.

I turned in a...ah hell, I'll just cut and paste the division as we made up almost half of it :)

Men 30 to 34

Place Name City Age Overall Time Pace
1 Jason Petersen Grand Rapids MI 30 14 26:35.3 6:39/M
2 Eric Wright Grand Rapids MI 30 19 27:13.9 6:48/M
3 Mike Hudson Los Angeles CA 31 60 31:44.9 7:56/M
4 Nathan Miller Greenville MI 34 100 36:37.1 9:09/M
5 Trevor Donblestein Petoskey MI 30 103 36:44.6 9:11/M
6 Steve Davis 30 104 36:47.6 9:12/M
7 Christian Dodd Royal Oak MI 30 115 37:32.6 9:23/M

I've got some work to do. But what a flippin awesome time. Retire to Steve's for some coffee and grub and then walked to the Grand Dansk parade! So great. We then made the unfortunate decision to try and eat 12 chili dogs each at the Corner Bar to get on the Wall of Fame. Bad idea, team.

30 Min Run (Speed)

GLENDALE, Calif. -- Went out in emergency mode to get this quick workout in. Danish in a few days. Not ready at all. Still needed to go buy coffee at Intelligentsia for the whole crew and pack for the trip. Flight leaves at midnight. Ugh.

Just sprinted around up and down the hills working on form and speed. Great.

35 Min Run (Run) -- (168)

HOLLYWOOD, Calif. -- With the Danish fast approaching and the heel acting up, I figured it was important to get out for a decent run outdoors here in the next few days. This was a four mile course that went from the Y to Laurel, up to Hollywood and then back through tourist central.

It was early in the afternoon, so the heat was a hurdle in my mind, but after the first mile, I was pretty sure I'd made the right decision. About the time I got to Hollywood, however, I was second guessing myself. Too hot, no water and I hadn't eaten much of anything. But got through it relatively strong with decent speed and form the whole way through. Couldn't get those fish tacos fast enough afterward though.

I'm writing this Saturday morning and the heel update is positive. Wearing the sandals, focusing on hitting further forward on my right foot and just getting out on the roads again has gotten the heel back to something pretty close to normal. Long-term, I'm guessing, this method will put it right.

25 Min Run (Run)

HOLLYWOOD, Calif. -- Went to the Y again late and was able to salvage a run today. Heading out of town and desperate to keep some momentum going through the next two weeks. It's always dicey around travel...sometimes it's amazing and perfect, sometimes it leads to zero activity.

Anywho, put the dial right at 7.7 or something...right around 8 min miles and held it for a 5K. Really just tried to force myself to a slower pace and focus on form. I think I'm waggling my right heel/ankle a bit when I pull it back which might be the reason I'm having trouble with it. Something to think about.

Anyway...great times. A good and fun one. Proud of holding it right at that same speed the whole time and not baiting myself into dumb speed. Also used the incline steady to help with the form.

5K Run -- 24:52

15 Min Run (Push)

HOLLYWOOD, Calif. -- Went to the gym with Gaines and didn't have a whole lot of time before the big Roller Derby event. So I put in a speed workout...a threshold quite possibly, where I pushed my pace in the middle mile and bookended it with two warmish half miles.


Fast was at 6:30ish, slow was around 8. I actually pushed the treadmill to it's very limit. It couldn't achieve the 10 mph I was aiming for and held at 9.1 or something. Patheds, you pile.

60 Min Bike (Run) --

GLENDALE, Calif. -- Went all over hell on the bike. First bike in a while...feels good to really burn the legs a bit. They recover so quickly on a bike. It's amazing how fast you can cover ground on these things...and how slow you cover ground when you climb.

Had a couple good climbs of a few hundred feet and a few good stretches of open pedaling. Fun out there. If there's one thing that is much better about Glendale than Los Feliz, it's the biking. Biking in LF is suicide.



Went out on the bike...the longest I've ever been on the bike outdoors. This is a hilly area and a hilly course, went just under 12 miles according to the map, but the important part was it lasted more than an hour. Lotsa climbs...some ridiculous ones. Some great views. Finally learned to stand on the pedals during big hills. I'm such a moron.

It was great though, blasting through miles in like three minutes on the downhills. Really fun. Great work for the legs with no pressure on the feet/knees/etc. More than that, though, is just the change of pace. Biking is very different from running and it gives the brain a chance to recharge from trotting around all the time while still stimulating it. Glad I've worked this in.

60 Min Run (light) --167.5--

Took the dog out of a light jog to get started. (He really loves running. It's weird. He gets as excited when I put my shoes on as he does about dinner. This is a very cool development for the little guy and bodes well for his continued progress toward being a good dog.)

Drank some water and headed out into Burbank and back on the light tip. Wanted to keep the nose-test at the comfortable level and did so even with the generous hills. Felt very good and focused on form. Today, I thought about my arms, my pelvis and the leg kick. Thought about the cadence a bit, too. Really hoping to get my form in good shape for the summer so we can have lotsa sweet runs. This was probably more effort than a light should be, but I've got to start being proud of light runs as much as the rest of my training or I'll end up not sticking to it. So this bastard started light and it will end light.

20 Min Run (EZ)

CASTAIC LAKE, Calif. -- Took the wife, kidlet and dog up to a nearby reservoir lake up the 5 a bit for the holiday. Good time generally and really easy to get to.

I took the dog and dragged him around for a good long walk and a few trots blended in just to get the legs loose from the race day.

5K Race (Brentwood) --167.5--

LOS ANGELES -- Took a hike up the San Vincente Blvd. course and enjoyed it. This race is populated with some of the best from around the region...lotsa sub-20 stars kicking around (19:59 came in 82nd...and turning in 6:01s wouldn't have gotten you in the top 50). Stayed within the form and the plan. Wanted to get under 24:00 and got a sub-23 split at the tenth to go mark, so I don't know official time yet, but seemed to have nailed it. JDP ran his ass off to stay ahead. He's a champ and a gamer. I didn't even bother trying to push him in the last mile. Really impressed with the mental ability to NOT push it. This race wasn't the end goal. I wasn't going for a PR. I wasn't trying to win anything. Just good race experience. This is honestly the first time I've run "smart" in a race.

The way I'm trying to look at this is each race from now on should be easier than the one before. My fitness won't go down, so I should be able to get better times with less muscle effort. Good mindset anyway. And a good goal. It's a new day, baby. Long-term running. UPDATE: Found a photo on that stupid FotoJack site. I actually like the form...(FWIW, I'm eating this guy up apparently as this is toward the end of the race and I ended up beating him by 11 seconds on the clock. BUT, hats off to him because his chip time beat me by 2 seconds. So hey, hey. Everybody wins.)




Results:

JDP = 22:54 (chip) 23:08 (clock) 176/826 (overall) 20/56 (div) 7:24 (pace)
Huddy = 23:08 (chip) 23:20 (clock) 186/826 (overall) 18/46 (div) 7:28 (pace)

40 Min Run (Push) --166--

Really tried to do the form right today and felt very light and comfy. Did a loop over to Provencia into Burbank and back, then a loop around the block with Buckley to cool down. Really good. Tried to think about the arm swing, the one-two-three cadence and keeping the heels up. Loved it.

Also of note, look at the weight spike and fall in the past two days. Within 48 hours I weighed 167, 171.5 and 166. I'm either on the verge of losing a bunch of weight and hoarding water from time to time or I'm some kind of freak.

0 Mins -- Form Work

Just working with the forms. Good times.

30 Min Bike (Light) --171.5--

Same day...4.5 pounds heavier! Holy nutso.

30 Min Run (light) --167--

Had a problem with my knee (took a spill on Saturday or something and chipped up both knees, the right one took a solid shot to the cap which has bruised up just now). And the heels are quite stiff. So I took Tuesday off. Today it was much cooler, so I took the dog out a bit quicker on the same route. Felt very good.

30 Min Run (EZ) --169--

Quick run with the pup on the recovery tip. Very hot out. 95 or higher in the sun.

30 Min Run (Push) --169--

HOLLYWOOD, Calif. -- With a 5k coming up next week, I figured it was time to run good 'n' hard through the distance. Put the treadmill up into the 7s and increased speed and incline throughout. Basically strong...actually, quite strong through the whole thing.

5K -- 25:27 (8:12)
3.65 Miles -- 30 Mins (8:16)

60 Min Run (Run+) --166--

Two things. First, and most important, well played picking up this week after missing the first two days with that bizarre illness deal.

Second, it was hotter than hell today. It was hot at 10a when I stepped out to warm up with Buckley. Did the first 20 or so with the dog and then the rest was supposed to be "light", but despite keeping the running light, the temperature was just too much to pretend this was anything but a grueling push. Averaged against the first 20, I rank it here. So flippin hot. Here's the graph updates to date...

20 Min Run (light+)

HOLLYWOOD -- Put in a good little trot on the treadmill for recovery purposes at 6.6 for 20 at 1 percent. Really tried to focus on form the full time. And keeping effort at a minimum. This should be a run to be repeated so that it is the standard run. Focus on form.

45 Min Run (Run) --167--

Hot out. Took the dog out for the first part, came back and got a drink and did some more. Pushed a big hill, tempted the sun for a long stretch. Kind of a light/push negative split that averages out to a run. Danged hot...85 at least.

60 Min Bike (Push) --169.5--

Hopped on to watch the latest Top Chef. Boxed lunch. Hee hee. Kept it in the tough gear the whole time with 5 min cool down. Impressive.

45 Min Bike (Run) --168--

I've had a weird stomach/intestine deal for the past few days that I think I caught from Maggie. Dammit. Anywho, I got on the bike today and got a good sweat in. Really want to get a trot in soon.

25 Min Run (EZ) --170--

Took Maggie out aroun 9p for a quick jaunt around the hood. A young man leaned out of his car to wish me a "happy mother's day". Ouch. So this was half walk and half jog. I'm feeling kinda sick to my stomach today. ick.

60 Min Bike (Run) --169--

Biked at a good level for an hour in front of Mike Tyson's greatest Vol. 1.

25 Minute Run (EZ) --168.5--

Got a part walk/part jog in with Beck and Buck. Good times. Haven't been feeling my oats this week. Throat is sore, everyone has been sick. Need to find ways to keep moving despite.

20 Minute Run (EZ)

Walk with the fam.

40 Min Bike (Push) --169.5--

Great ride out on a great day, but more important to note is the miss yesterday and the feeling today kind of wanting to avoid a run. This is the danger of pushing on any given day when you haven't planned for a push. The run on Friday was great, but much like the ones of the past where I've felt the need to prove myself on every average training run. And then, you look for excuses in the days to come as you only can focus on how much effort daily runs require. So stick to your plan! Don't push for the hell of it.

45 Min Run (Run+) --167.5--

Tried to keep this one to a "run" but kept pushing the distance or the pace. Pulled back enough to hold it back...but still this was a bit more than I wanted. It was also well over 80 degrees, so the effort was compounded. Long road!

25 Minute Run (light) -- 169.5--

Took the doggie out for a bit further than in the past. Might have even been 30+ mins. So the dog is getting more fit, no question. I'm proud of that dammm dog!

35 Min Bike (Run)

GLENDALE, Calif. -- Great traditions live on! Watched the end of a Law & Order on the bike and then took on the first-half of a Top Chef. Had some tech difficulties at first and the wheel kept squeeking on the stand. But whatever. Got going and got into a good gear. That's pretty much it. Pushed it a bit but not too far.

10 Min (EZ)

LOS ANGELES -- Basically, I just walked with my bags from the airport out to the bus, to the train and then over to the Times. Whatever.

25 Minute Run (Run)

Birmingham, Mich. -- Got here on the red eye, went over to Hanson's and bought some new Asics Nimbus on sale. Put 'em to good use on a nice trot on a beautiful Sunday morning. Great to get that in. Then canceled it all out with a binge eating fest with Steve.

25 Min Bike --170--

Got the bike out on the road and enjoyed it. Glendale is much easier to bike around...good hills and less traffic.

20 Minute Run (EZ) --169--

Out with the doggie. He's getting in better shape. Hot out...

40 Min Run (Push) --168--

This is one of those that would have been rating AA in the past. It's like the stars align from time to time and you get exactly the workout you were looking for. (Kind of what I'm trying to accomplish with this new strategy, but still...)

Went out halfway between a run and a push and just felt it the whole time. Really floated along, good form and -- I'm trying to temper my enthusiasm -- going at one hell of a brisk clip for 80 percent of this. Pretty pleased.

Also learned that cops will say "Hi" to you in Glendale if you offer the silent runner's wave (not so in LA, where they look as though you are about to pull a knife or serve them a lawsuit or something). And the old folks around here rock...9:30 is a good time to see 'em.

20 Min Bike (Light) --170--

I thought about doing a light run with the stroller and the dog, but thought better of it when I remembered a "Real Housewives of New York" on the TiVo that I certainly didn't think about watching while doing the bike on the stationary thingy in the living room. It's cool how easy it is to get a sweat going on the bike. That poor thing. It's been sitting idle for about five months. Patheds.

30 Min (EZ) -- 170--

Went for a long walk around the hood with Beck, Maggs and Buck. It takes everything in me to not start trotting, but the point to all this is to mix and match very light, light, recovery and runs and races. Just as long as something gets done everyday. Stick to it, jerkie.

40 Minute Run (light) --170.5--

Went with the gut today and skipped an EZ with the dog for a bit more. Still wanted to go very light and not a normal run, but this time I went for a longer light run. This is going to be a good one. It's the kind of run where you could probably just run for an hour without ever getting "tired." It gets you sweaty but never panting. I like this new system.

25 Min Run (Light) --170.5--

Took the jogging stroller out for the first time. The front wheel is a bit out of whack to the left, it seems pretty bouncy...but Maggie knocked off pretty quick and slept like a log after we got back. It's hard to get a good sway going in your hips when you can't swing your arms, but overall, it's a good recovery run, I think.

40 Minute Run (Run+) -- 168.5--

Went out around 10:40a in the warm morning sun. Felt just awesome in the early part up the hill toward the park. Tried to keep it under control as my plan was not to push this one at all. Given the good vibes it was hard, and truth be told was probably a bit more effort than I wanted to exert in the end. But, it was a good run and that's that.

15 Minute --(EZ) --169--

Again, just out and back to the park with the dog. Went a bit further, a bit faster. Buckley really seemed to have improved since last time. That poor dog.

20 Minute -- 169 -- (Run)

Went out in the afternoon, instead of morning. Nothing much to report. Just enough to get a sweat through the shirt.

15 Minute (EZ) --169.5--

Went out for a quick trot with Buckley. Over to Brand Park and then back. Good to just get the blood flowing to the legs and this could really be a great thing for Buckley. Slow enough for his tiny legs to keep up.

20 Minute Run -- 170 -- (light)

GLENDALE, Calif. -- After a month of nothing, caused by three weeks of a kid-knee rock (though it was preceded by several months of "meh" effort) it's time to change things up a bit.

First, the good things we'll be retaining:

--The new form
--New Balance shoes
--Tracking weight
--Blogging

Now the new ideas:

--Some kind of "run" (walk, recovery, jog, hike) every day in the morning
--Counting minutes instead of mileage
--Tracking the plan instead of result (EZ, light, run, push)
--Beating home the idea of the big-picture strategy
--Making a big effort to run the gamut of training runs

4 Mile Run -- (A)

HOLLYWOOD, Calif. -- Another run at the Y, but this one certainly worked fine with the new style. I crank the grade up a bit to 1 percent and that helps get the lean going a bit. This was fine. I like the treadmill from time to time to switch things up.

Got up to 8.3 I think by the end. Was able to hold steady. But started at 7.3 so the time wasn't eye-popping. Considering the shape I'm in, I'm happy with being able to hit these speeds for extended periods. I think it was sub-8s overall, but I have no idea. Only measured the 5K which was almost half slow uphill, half faster uphill then even.

5K -- 25:32

2 Mile Run

HOLLYWOOD, Calif. -- Ran a couple jokers on the treadmill at the Y to see how the new style works on it. Book said it wouldn't work well. I think it worked fine. We'll see.

Hadn't been on a treadmill in some time. So this was mostly a test. Really trying to get more steady, more miles, more days.

6 Mile Run (A) --169--

GLENDALE, Calif. -- For once, it was a pretty average run. Good little jaunt. Disappointing that I waited a full week before running again, but I've decided slower is better this time around. Long-term, long-range thinking.

6 Mile Run (A) --167.5--

GLENDALE, Calif. -- Pushed the usual loop out further into Burbank to Ginnell or Grinnell or whatever the hell it's called. This makes it almost exactly a 10K run. Ran it backwards this time, which I think is actually a better direction, so we don't start with a .75 mile downhill.

This run went fine. I'm actually a bit relieved to be able to just put an average A up. It seemed like every run was above average in some way or another. So this one delivered some actual agony. I felt like the new form was going well, so maybe I finally pushed my fitness level out to where it could be tested. So that's good. If the average run can be a 10K or further...hey...that's fantastic.

5K Race - Firecracker/Chinatown (A+)

CHINATOWN, L.A. -- How about that. What a cool race to kick off the Year of the Rat. This Firecracker run is an LA tradtion that I've often wanted to be a part of. So now I am.

Hilly as all hell and bending all around Elysian Park, the Firecracker 10K is the big draw...30 years old with this running. I (wisely) opted for the 5K as the second run of the year in the 2008 plan. I actually thought about doing the 10K, but when the first hill went up 250 feet in the initial half mile, I thought...eh, the 5K was probably wise. (Results here...25:24 official/167th of 1,600/15th in division...JDP gets 25 even/151st of 1,600/13th in div)

I pushed hard. So did JDP. The time looks like a downright disaster...25:24, slower than I've run in three years at least. But effortwise, I was very pleased. I rolled up the hills and floated down, picking off the unwise folks who decided to push hard up the first couple.


Gameplan worked out...was passing people the whole way. But...never really caught that steam where I felt like it all felt good. But the way I look at it now, there was never any flat on the course, so it was hard with a new stride to figure out exactly what the heck was going on. This was a tough course that wound around toward the stadium entrace, going over the 5, around the police academy training areas and whatnot. Turnabout at the Elysian Park entrance. It was something.

But fun as all get out. Chinatown comes alive during the New Year celebration and this was downright cool to see. They fire off a couple thousand firecrackers to ward off the bad spirits before the race (seriously, maybe 200,000 in all) and had those cool dragon costume dancers all over the place with drums. Both races were well populated. We'll see exactly how many when they post the results. I guess my overall feeling about this race will depend on where I finished in relation to the field, because I feel like I ran a good race thought the time was ass. Either way, lots more work to do. A great race all in all...lots of fun.

5 Miles (AA) --168--

GLENDALE, Calif. -- So I blew damn near two weeks of potential runs by forgetting to pack my inhaler and subsequently getting caught in snow storms which delayed/canceled flights. Man did that stink. I was in Detroit, Greenville and Chicago. Very cold and snowy, so it would have been treadmill most likely. But hey...anything would have been nice.

So just got back yesterday and managed to drag myself out before sundown for a good one. Just kept going on the normal route and pushed this one out to darn near 6 miles, but rules are rules, so it only counts for 5.

Had a couple breakthroughs with the new form. Going uphill was almost spiritual at one point...right at the turn. I just felt for a moment like I was falling up the hill...like it was actually a downhill. I can't really describe it. But I felt it. So great.

Felt nothing but strength the whole time after that. Just plowed through it. Really dusted the last 2-3 miles. Couldn't be happier about it. Seriously, I just ran further than I have in probably a year at least (is that possible?) and I feel fine. Not worn out or spent. Fine.

Wowser. Also good to see the weight come down from 170. Not that I usually care one bit about any of that, but all that time in the Midwest has left me feeling the bloat.

3 Mile Run (A+) --169--

GLENDALE, Calif. -- It was supposed to rain all day, but I was pretty determined to get in back-to-back runs for the first time in who knows how long. Fortunately, I awoke to sunny skies and mild temps. So off I went on a shorty, 3.5 miles that covered some steep climbs, up about 600 feet or so in maybe a half mile in one of the access roads up to the cliff houses.

Really enjoyed the uphill and really figured out a good swing on the downhill. But instead of taking it a longer, I just kept my mind on the form and retreated early to the house to watch MSU/UM in hoops with the Bairds, who are in town for the week.

5 Mile Run (A+) --168--

GLENDALE, Calif. -- Another solid, enjoyable experience on the new form. Pushed out a a few blocks more into Burbank on the normal route to get this up to 5 Miles (Angeleno Ave.) Having the most trouble keeping the back straight or at least relaxed on uphills, but generally feel as though I am seeing a tremendous reduction in strength and effort expenditures.

It's also great to see number higher than 4 up there for the first time in a while. Maybe a 7,9 or (gasp) 11 is in the cards?

5K Race (AA) -- Malibu High CC Course (24:30)

MALIBU, Calif. -- A cool race on a beautiful Sunday morning on the California coast. This race is a fundraiser for Malibu High School. It's (I believe) the high school's home cross country course, running all the hell over the place around softball fields, down hills, up ridiculously steep dirt hills, finishing on the track. All this on a campus that overlooks Zuma Beach. Needless to say, I enjoyed it.

I used the new strategery and it worked decently well. After the finish, I saw a time of 24:30 and wondered just how challenging the course was. I felt like I had pushed very hard from nearly start to finish. After 23:40 in the LB T-Day, this was certainly faster than that effort-wise. But whatever. I figured it was a good effort and things will only get better as I improve my form. The time might also be suspect because they said something about their high-tech timing system (that they bought with last year's profits) had gone on the fritz because it wasn't set up correctly. So who knows.



But then, as Team Turbo gathered and regrouped after the race, a woman came over and congratulated Trang for winning her age group. And we all went nuts. We were just about to leave. Turns out, JDP finished 18th, I finished 21st...both second in our age groups. So we got to participate in the little medal ceremony. So I guess I didn't realize that the time was actually pretty good for the field. So Team Turbo ran four runners and scored three medals for age group finishes. We were pretty pumped. Cool little medals, too. Certainly not mind-blowing times, but fun and a beautiful day.

4 Mile Run (AA) --167--

GLENDALE, Calif. -- Out with the new format and tested it out. Had some minor back pain in the lower back about 1.5 to 2 miles in, but then figured it out a bit better for the rest. Honestly made the run significantly easier on the muscles, a bit rougher on the back, probably the same or better on the knees and somewhat easier on the feet.

Lots to learn. Exciting. Running in Malibu this Sunday. We'll see how it goes...

4 Mile Run (A+) --165.5--

GLENDALE, Calif. -- Went out and tacked on another half to the route by going further on Kenneth, actually all the way into Burbank a bit. There's a good deal of elevation to play with, which I tend to enjoy. Had a good gameplan, the weather was perfect, ran in the road for at least half of it...great times.

Off to Motown.

3 Mile Run (A+) --164--

GLENDALE, Calif. -- The second in a series of beginning runs around here. There's nearly a one mile ascent up about 250 feet in this course, which makes it pretty fun. This after the first quarter mile loses nearly that much, so you start off thinking you're a star. But it's good to get a little cheat warm up anyway...and you get used to going quick. So the pace ends up strong.

Actually, I'm in decent shape considering the complete lack of work, so that's a positive. And I just don't understand how my weight keeps staying down. Getting the diet figured out in the past few years is paying handsome dividends in these layovers. Usually, it'd take two months to get the chub off and really get going.

Beautiful day out. Sunny and not terribly warm, but not at all chilly. Some might say...a great day for a run.