30 Min Run (base)

LOS FELIZ -- The blue period. Illness, bad knee around New Years. Don't recall. Don't want to recall.

30 Min Run (base) --163--

LOS FELIZ -- Don't remember. Awful stretch of nothing. Few runs. Just guessing as there were a couple thrown in here and there.

40 Min Run (base)

LOS FELIZ -- Went out for Day 2 with the GPS. I like it but the time got screwed up and not sure if the markers are even reliable to any degree. But whatever. It's cool. I found another app that might work better. We'll see.

Good run, all in all. Easy as could be.

30 Min Run (Base) --161.5--

LOS FELIZ -- Went up into Griffith Park with the new phone and a little app that measures how far you went and how fast. pretty awesome. For some reason, the site doesn't work and I can't view my run. But it worked on the phone. More on this to come.

45 Min Run (Base)

GREENVILLE, Mich. -- Awesome run along the full bike trail. This thing just keeps getting better. Steve led the way...temps about 45ish and sunny. Great stuff.

23 Min Run (Race) --160--

LONG BEACH -- Turkey Trot. What started so humbly is now a six year tradition. Awesome. I love it. That race is such a mess from an organization standpoint and it was actually hot this year. But took it as a pleasure run and enjoyed. 23:40. Good times.

25 Min Run (base)

LOS FELIZ -- Back in the fold after an epic two week battle with the head cold, cough, and sinus bullcrap. Worst! Worst!!!

But this run was great. Doing the 10k on T-day.

25 Mins Run (base) --161--

LOS FELIZ -- Did an adapted loop and enjoyed the hell out of it. Good stuff. Good form. Good speed.

65 Min Bike (key) --163--

LOS FELIZ -- Biked to Buena Vista Social Club on the tube. And pushed it for about 17.5 mins. Azzzzzzz is in pain.

35 Min Run (base) --160--

LOS FELIZ -- Been feeling stuffed up of late, so kept it simple and rested up the legs. Kept it inside for most of the day and fortunately got the itch right around sundown. Initially just a trot around the block turned into a near full classic Blvd loop at a decent pace.

Thinking about the feet as they land. They need to be already moving back into the stride before they hit. They probably do that, but thinking about it, and working on making that right, seemed to help the chi stride on this one.

Hmmm. Also, dropping 5.5 pounds in two and a half days seems little bizarre, but whatever. It happened.

60 Min Bike (base) --165.5--

LOS FELIZ -- Biked to the Lakers game. Fun. This weight gain is interesting.

20 Min Run (key) --165--

LOS FELIZ -- It's beyond contention now that I'm putting on some weight, which is good because I think it's lean weight in the core and running muscles, etc. Can put a little fat on the curb now. Alright.

Put the screws to myself today with hill work repeats of about 110 meters or so. Good effort on a shizzy day for mood, but a great day for weather.

30 Min Run (base) --163--

LOS FELIZ -- Hot today, easy little trot around the area. Cut it short to keep it real.

20 Min Run (key) --163.5--

LOS FELIZ -- Warm up to speed work to cool down. Good stuff. Made a fan on the block?

38 Min Run (light) --163.5--

LOS FELIZ -- Recovery run. Good thinkie time, but man...sometimes these light runs are the biggest killers of all. Guess that's why you take it easy on the recovery deals.

55 Min Run (key) --162--

SILVERLAKE -- What a flippin great run. Just fantastic. Did a nice warmup pace, then got moving around the water...ran into a U-M shirt wearing comedian...dusted up along the back stretch and instead of cooling down on the way home, actually did some great speed work.

If only they all could be so great.

36 Min Run (Base) --162.5--

LOS FELIZ -- Finally, finally, finally a thrilling run. This was great. Easy warm up pace leads to speedy parts on hills leads to solid pace through middle third leads to strong finish and sprint at the end. Really loved it. Thank goodness. This has been a long streak of fairly boring, arduous runs.

Toward the end, realized that letting ankles go a bit loose, while stiffening the leg at impact really was impressive at reducing friction with the ground and efficiently transfer energy forward.

15 Min Run (key) --163.5--

LOS FELIZ -- A quick, but solid sprint workout around the high school and the hood. Early morning bonus!

35 Min Run (easy) --161.5--

LOS FELIZ -- A very, very easy go of it around the Blvd loop. Good day after run. Felt solid altogether. And felt strong in the post run recovery. Good show.

55 Min Run (key) --160.5--

SILVERLAKE -- Went around the reservoir and really had to fight (well, sorta) in the last mile or so. A decent breakthrough for whatever reason. Did well against it, though. Didn't have a great pace or anything, but good to get some distance together after nearly a week of nothing. Again, for no reason. Lots of sleep involved. Doesn't make sense.

Improve the diet is the key to restarting the training cycles. Then the running. Then the everything else.

32 Min Run (key) --161--

LOS FELIZ -- Another proud loop, but short. I'm increasingly iffy on the .3 downhill and .3 uphill to finish the run. Not sure what the point of that is. Might have to adjust the long held route.

30 Min Run (base) --163--

LOS FELIZ -- Around the block, cut a bit short. Good pace, quick up the Vermont hill.

30 Min Run (light) --160.5--

LOS FELIZ -- Went up the hill into Griffith Park and back. Light and easy, though worked up quite a sweat despite the cold temps and easy effort.

This was one of those times where the first steps out the door were bouncy and effortless, which was very surprising. Hope to get more of that back after a few months of being weary and dreary for the first .5 miles.

34 Min Run (key) --160.5--

LOS FELIZ -- Quick Los Feliz Blvd. loop. Decent push around the sacred grounds. Good push here and there.

35 Min Run (base) --160.5--

LOS FELIZ -- Got out in the AM for a little loop on Los Feliz Blvd. Good and good. Beautiful running weather. Used the new running shirt from the 5k for the second time. This thing is going to be handy.

New Intelli plan should get more of these runs in the cards. Less bullcrap after shift runs in Venice.

30 Min Run (base)

SAGINAW, Mich. -- Got out around the Bairds place for a decent run. I kind of like running in the subdivision. Lots of turns and whatnot. No traffic. Just wide open streets.

22 Min Run (Race) Capital City River Run

LANSING, Mich. -- A weird little race with a sweet course around the Capitol Building. Fun run with Steve and the assorted Kemps. Tons of pics to post. Should have delivered a better time, but it was technically the fastest official 5k I've ever run...which was the goal. Although, it should have been about 30 seconds faster.

First mile was too quick. Second was too slow. Third was actually about right. Solid.

Here's pics of steve and of the aforementioned along the proud avenue. 4th in age group. Full minute behind third. But 10 secs ahead of 5th.

32 Min Run (key)

OSCODA, Mich. -- Ran along the highway. Need to take the time to drive to a better place to run. Considering all the outdoorsy stuff, that should be easy. No more running along the highway. Entirely stupid place to run.

But a good run, good push and solid workout. Nice to be Up North...fer sure.

49 Min Run (Key) --160.5--

VENICE -- Nice little after work run around. Pace includes a number of delays for lights. I have no idea how much or how many, but time shows a 9 min pace total, but was more likely in the just under 8 per mile pace. Nice and barely hot out along the beachy stretches. A bit too much running in the street on the stretch I ended up on, but whatever. It was fine. Will likely end up running to the end of the Speedway stretch in the future as a fun thing to do.

37 Min Run (base) --162--

LOS FELIZ -- Loop around the hyperion route. Easy and good. Did a couple stiff leg and no arm drills. Just a little something to break up the monotony.

15 Min Run (Key) --163--

LOS FELIZ -- A little thresholdin for your ear. I am a heck of a lot faster than I thought. But that doesn't mean a whole lot.

20 Min Run (Recovery) --162--

LOS FELIZ -- Quick little loop to get the legs back from yesterday.

35 Min Run (key) --159.5--

LOS FELIZ -- Solid run around the Blvd loop. This is catching on.

55 Min Run (base) --160.5--

SILVERLAKE -- Did a little trot around the reservoir in the 9:30a sun. Good time. Easy does it.

35 Min Run (Recovery) --162--

LOS FELIZ -- Did the little Hyperion loop at snail's pace and it really felt great...like good things were happening. I like this new training effort.

42 Min Run (RACE) "Conquer the Bridge" 5 Mile

SAN PEDRO -- This race was pretty awesome. This bridge goes something like 140 feet off the ground and you run over it twice. Great hill challenge, great downhill practice, generally a cool race with a Labor Day theme as it's in the Port of Los Angeles hood and the view of cranes and ships and containers and boat slips aplenty is bonkers.

Generally ran a very smart and solid race, keeping the legs pushed, while also tackling a monster hill that sits in the middle of this thing. Probably about a 1.5 to 2 miles of uphill altogether. Good stuff. Finished strong, worked at not taking water during the race and keeping legs stiffer. 42:40 I think was the time.

Finished like 134th out of 1,500, top 20 percent of men, top third of age group.

The brain training wagon express train continues.

Analysis: Four Years Graphic

Lazy cut and paste of all four years of tracking I've kept...

40 Min Run (Push)

VENICE -- Went south on Speedway into Marina Del Rey and then back on the beach for something around 5.13, according to the map dealie. Don't know the time, but this was a great effort. Keep good form in mind and kept a bit of the push for most of this one.

Incredibly beautiful day. A touch hot, but mostly just beautiful.

10 Min Run (EZ) --162.5--

LOS FELIZ -- Quick recovery run. Very short.

15 Min Run (Push)

VENICE -- Smoke and other crap in the air has prevented me from doing runs, despite a high level of motivation. Reading this book on brain training and put it to the test with a suffering run at a maniacal pace. Ended up 2.25 miles at a very quick pace. Likely under 7 by a good amount. Didn't get exact time so I don't know.

But things went much better than expected. Dove in and swam. We'll see where this method leads. Stride remains the same.

45 Min Run (light) --160.5--

VENICE -- After work trotski to the tune of 5 miles or so. Hotter than hell. Smoke on the east side...looks like a freakin mushroom cloud coming up over the city. But nice by the ocean. Really too hot for running, but whatever. Needed to get one in.

60 Min Run (light) --160.5--

SILVERLAKE -- Did the reservoir loop at 7:45a and it was already hot. Better yet, the fire up in Alta Dena -- visible from the route -- began to blow smoke into the hood after a shift in the wind. So part of this was amid a light campfire smokey-ness. Ugh.

But it went generally well. Ran it backwards from the normal way, which was kind of fun. Really took it easy and just got around for the distance. Probably won't be running the next two days, so wanted to get a good 10k in or so.

36 Min Run (light) --161.5--

LOS FELIZ -- Went to the Hyperion loop with a little bit cut off (I'm starting to hate Rowena for some reason). So just did that and had a good time. Nice and easy again. Good stuff in the morning.

Unbelievable results for Team Turbo...Steve running dammm near flat 8s in the Danish 4-miler. Erin in the low 9s. Great stuff. Wish I could have joined.

34 Min Run (light)

VENICE -- After opening the past few days and actually hearing drunks coming home from the bars as I pondered getting out for a run in bed...I was pleased to get this bastard in after the shift. Longer than expected, nice and easy. About four but nice and simple to get rolling.

15 Min Run (light) --163--

LOS FELIZ -- Recovery trot over the bridge and back.

41 min run (light) --162.5--

LOS FELIZ -- Did the blvd route for the first time in a while. Really burned out on this one a couple months back, which is unfortunate as it is the major source of most my runs and mileage. But back again. And I learned something...there are seven hills on this route and counting them was a new way of tackling the route. Funny as I've done this loop probably...maybe 150 times-ish. And still finding something new after some down time. Ha.

Nice and easy. Hopefully the slowest time in quite a while. A less than 9 min per mile pace and intentional. Lickety split finish...last quarter mile was damm near 65 to 70 seconds. Fast for this old man.

15 Min Run (light) --163.5--

LOS FELIZ -- Quick little week starter. A smidge over 2 miles on this little loop.

55 Min Run (light) --162--

SILVERLAKE -- Ran around the reservoir at 4:55a. Flipping sweet. No one around. No sun. Awesome. LA is a quiet place at that time of day. Saw one runner at 5:45a. We saluted each other as we passed.

15 Min Run (light) --161--

LOS FELIZ -- Early, early, early before all the hubbub.

25 Min Run (light) --161--

LOS FELIZ -- Morning run #2. A bit further. Nice and mild in the mornings. Sun just eating up the marine layer. Few runners out. Traffic slow. Mornings and Mikey are on a collision course with destiny. The only variable is time.

20 Min Run (Light) --161--

LOS FELIZ -- First of the morning runs. Getting back into it. Surprisingly sweaty run around the hills of the high school area.

50 Min Run (Run) --160--

TOKYO -- Went further this time and got to cross some tracks and actually give a nod to another runner. It was cool. The main huge streets do have proper sidewalks, making this possible. Got a very good one in. Great stuff.

Saw a guy on the other side of the road and ate him up. Awesome.

30 Min Run (light)

TOKYO -- Had to be extremely careful running around Cook's place as I really have no idea where anything is, how to get back or even who the hell I would ask. So I kind of did very easy to remember routes and repeated them.

Then it started pouring. Ridiculous in every sense. The only gaijin running around the city, soaking wet @ like 5 am. Then had to somehow get all those clothes off in an apartment the size of my bathroom with another person sleeping nearby. Hilarious and awesome. My solution was to take my shirt off and shoes and socks and put them on the balcony, so I wouldn't have to walk through with them on. Considering I had seen 3 people walking near Cook's porch in an hour of reading, I figured it was safe as being shirtless in Japan is perhaps as likely as an NFL game breaking out.

But of course, as I rounded the corner, a shocked and ground looking fellow was on the street. Good run, anyway.

40 Min Run (light) --159--

VENICE -- Nice little trot. Extended it out a bit, down a couple blocks on the beach and back on Speedway. Really decent. Felt good all around. Hoping to run by riceballs off in Tokyo. But it's gonna be hotter than hell.

Domo!

10 Min Run (Push) --161.5--

VENICE -- Went out for a quick bullcrapper as I effed around too long and didn't have time. But good speedwork, good pace...7 flat or faster, I'd guess. Really felt strong and the form was loose and on point. Felt good.

38 Min Run (run)

VENICE -- Back at the shop for some training and a quick loop afterward. Beautiful weather. Went north on Speedway instead of coming back on it. This sets up the beach time for the return trip. A better use of the geography, I think. Decent pace. Actually focused on balance for about 90 seconds. Gotta get that up to 90 percent of each run.

35 Min Run (light)

BIRMINGHAM, Mich. -- Went out in the wee morning hours with Stevo. Enjoyable little dash around the old town. Running from a luxury hotel is among the better things you can do. Coffee waiting upon return. Nice lobby to walk through all sweaty.

40 Min Run (light)

VENICE -- Another run after workie on a Tuesday. Not feeling great. Quite tired. A bit ill maybe even? Heck wit it.

32 Min Run (Run)

VENICE -- This will likely become the most common route. From the shop after a shift over to the shore and around and all over. Good times. Great, great air. And perfectly flat for the most part. Weird running on flat.

30 Min Run (light) --158--

LOS FELIZ -- Anemic run. Really suffering in terms of all aspects as we haven't hit a good running schedule since around April. Just get as many in as you can and keep the head up. That's the self-coaching at this point.

25 Min Run (light) --161--

LOS FELIZ -- Quick loop with new shoes. Really struggling to get runs in. Felt better than expected, tho.

35 Min Run (Run) --160.5--

LOS FELIZ -- Quick loop and it was awesome. Marathon day, perfect weather...marine layer is awesome. Cool and fast. Getting a better mindset by the run.

34 Min Run (Run) --162.5--

LOS FELIZ -- Ran the Hyperion route to something nearing perfection. Easy first half and quick second half. Nice and simple. Really trying to hit the distance mentality on these recent runs. Getting there. Getting there.

38 Min Run (light) --161.5--

LOS FELIZ -- Nice little recovery style run. Tried to start and stay easy. It's a bit of a challenge, honestly. But need to get in more of a distance mindset I think. My mental tune out skills have definitely suffered with the new training regime.

But that should come back once the distance increases just by necessity. It's getting pretty hot. Drenched after runs these days.

38 Min Run (Light) --159.5--

LOS FELIZ -- Did a recovery run that felt like a recovery run. Went fast up a couple hills, but generally this run was a slow mope that definitely proved yesterday was a slog worth cutting short. A bit burnt. Good instincts yesterday.

Really sweated a ton. Hotter than it seems in the sun. Need to get back into warm weather shape.

50 Min Run (Run) --160--

SILVERLAKE -- Went out a bit quick for the long route and paid for it on the return. Plus, I'm going to give a major thumbs down to headbands. While the running hat actually cools the head, the headband seems to pack heat like the oven door.

That's a great route. Really nice day. It's a real desert of sun scorch on the northern leg of the reservoir. Yuck. Get out earlier, DB.

37 Min Run (Run) --160.5--

LOS FELIZ -- Didn't think the pace was anything special, but this took some actual effort to get through. Maybe it was the heat as it was 80ish with full sun. Sweating like a fool. Good.

37 Min Run (Light) --163--

LOS FELIZ -- After some bullcrap and some hayfever or cold, got out for a very peaceful run. Great balance. Almost like the world is a spinning log that you're staying on top of at times. Awesome. Weather was perfect. Felt great. Really starting to begin work on the distance mindset. Gotta get out of this shorty attitude. Ended strong. 

38 Min Run (light) --161--

LOS FELIZ -- Just a decent loop to get back into things. The standard course. Easy pace. Well done. Got back just in time to move the cars and avoid a ticket. Yeehaw.

25 Min Run (Run)

GREENVILLE, Mich. -- Went out in the AM before driving to the D. Great trail. i'll say it again.

22 Min Run (Race) YELLOW JACKET CHALLENGE 5K

Team Turbo's Montcalm Co. Debut (Photo: D'News Sports Page 34F)

GREENVILLE, Mich. -- Cold as shizz even at the 2p start time. Cloudy and windy. Borderline awful conditions, but who cares. Got a solid 6:45 first mile and toned it back a touch. Probably more than I thought. I guessed I would break 22, but didn't want to by much as I knew I hadn't trained much. Always good to PR in top form, not just through some extra effort...a good strategy.

5/11    Mike Hudson      Los Angeles  CA     31       28/252      22:21.7    7:13/M

Finished around 22:21, I think. They announce your name as you cross and I was kind of waving or nodding to some folks around the finish when they reacted to "Los Angeles, CA" and just then a young snapper from Belding scooted past me into the finish line. Ha. Good for him. But I'd be lying if his being from that particular locale didn't leave me a bit honked off at myself. Fortunately, he was like 14...so it probably meant something more to him to get that spot. That won't be happening again in 2010 if I'm running this race then, young'n.

href="http://3.bp.blogspot.com/_IRnpdq58DqY/SgCkYvMeW7I/AAAAAAAAAZA/3gqVQhhedM8/s1600h/IMG02725.jpg">

Given that the "course record" in the age group for Steve and I was a deep 24, I figured it wouldn't be a stretch to expect to get a medal. I saw some good legs out there at the start, so I kind of guessed I wouldn't be winning the group. But I was again a bit perturbed to discover I was freaking 5th in the group...and out of the medals by nearly 2 mins. Some quick sobs, one a flat 19 from GR, the others low 20 from G-ville. And all my age, so they won't be going anywhere. I don't recognize any names, surprisingly. So they must have moved into the area from somewhere.

Dammit.

Stever did a solid job with a 25:30-ish, coming off his PR in the Irish. And Erin blew the doors off with a 27, notching a 3rd out of like 18 in her group. Awesome starts for the two newest members of Team Turbo.

28 Min Run (light)

GREENVILLE, Mich. -- After a ridiculous attempt at getting a run in around Detroit, Stever and I hit the river trail for a practice go at the Yellow Jacket Challenge in the early AM on Saturday before he opened the office.

Absolutely beautiful. That town has made something very special. I lived there for 18 years and never knew any part of it looked like this. Just a bananas job of planning. And the weather on these past few days was exceptional. Just great. I hope to run this everyday I'm in G-ville from now on.

10 Min Run (Push)

LOS FELIZ -- Did some quick hill speed work. 12 reps on the block. Good stuff.

60 Min Bike (Light) --160.5--

LOS FELIZ-- Set up the bike and watched a Frontline about the role of bribery in international business. Impressive.

Santa Anita Derby Day 5K (22:16)

ARCADIA, Calif. -- What a cool course. You go out through the Arboretum and end up finishing on the track at the Park. Really cool. Great race. Couple lil hills and a delay at the start which might have made this time end up not a PR, but it was a better run than the LB T-day. It was really well done from an effort mgt perspective. It was fantastic. Could have perfected it a bit here or there and gotten sub 7 even...but this was great. Finished 149 out of 2300ish. Master's (40+) ran separate. 28 of like 300 in the age group. Pace was solid, hills and downhills were well managed and it was great. Probably could have done a better 3rd mile, but really liked how it felt. And what a cool race. Just awesome. That is a beautiful racetrack.

JDP ran masters @ 24 mins. Christine ran around 30 with a major delay at the start...we're facing down the Culver City run...to defend our trophy. New Team Turbo shirts in hand...

149 28 136 Mike Hudson M 31 Los Angeles 22:16 7:09 2327

37 Min Run (Run) --160--

LOS FELIZ -- A great run out there. Didn't think it would happen today, but got out there and got a great one in. Really strong the whole time. Good balance. Good everything. If they were all like this...wow.

15 Min Run (light)

LOS FELIZ -- Just a quick recovery from the longish one.

60 Min Run (Light) --162--

LOS FELIZ -- Did the Hollywood route, which loops down toward Hollywood Blvd and back. Really focused on the long pace and, again, on the arm swing.

This run helped actually solidify my unifying theory of running...and most things. Like karate, it is mastering the delivery of power from a position of balance. And if you aren't balanced in running, you're powering through concrete. And you can't run through concrete.

Long story short, the arm swing is helping tailor the balance on the form. The delivery of power comes from regular training and knowing the pace. But the balance is the key. It is what allows the true efficient delivery of power to occur. It really is a lot like karate. But there isn't really an opponent for offensive moves...or maybe the opponent is the course...or the self! Or man. Chew on that stizz.

15 Min Run (Run) --163--

LOS FELIZ -- Went out for a speed workout, pushing good and strong up the hills. Hoping to set up a nicer longer run for the next day. This went well.

And how about this?

http://results.active.com/pages/oneResult.jsp?pID=51674778&rsID=76074&pubID=3

15 Min Run (Light) --163--

LOS FELIZ -- Easy and nice with the doggie.

38 Min Run (Light) --161--

LOS FELIZ -- Went out on the usual loop for the first time in weeks and enjoyed it. Nice and easy. Focused on form, effort level and --strangely enough-- my arm swing.

Trying to swing arms more front to back, with good solid pushes forward on uphills, big elbows back on downhills and something in between on flat. And it was interesting. Good daily run.

40 Min Bike (Light) --163.5--

LOS FELIZ -- Quick little bike in the living room to some ESPN360 baseball classic. Took it nice and easy.

25 Min Run (Run) --163--

HOLLYWOOD -- Went to the Y with Gaines and got a decent little treadmill run in. Has a weird kind of nerve pinch pain in my leg...very dull, very moving around...on the right side. Stretched, started slow, but thing never bothered me once I got going.

Saw a guy doing a 4.0 incline and followed suit for a while. Then pushed a good half mile at 6 min pace, with half of that at 1.0 incline. Ended up at 2.63 miles by 20 mins (7:36) and 5k in 23:23 (7:32)...finished 25 mins at 3.38 miles (7:23).

Really played with pace. Screwed around with the incline here and there. Good stuff. Leg thing is weird. Think there might be some tendonitis in my hamstring up where it hits the tush.

12 Min Run (light) --160--

LOS FELIZ -- Ran with Buck to loosen up. Good enough.

45 Min Run (light)

PORTLAND, Ore. -- A town built for running. Bridges, lights, sidewalks...all designed for pedestrian use. Great. Went out somewhere, ran around a bit and ran back. Paths, courses, markers...brilliant. Weather stinks.

35 Min Run (light)

ROYAL OAK, Mich. -- Another one from the motel. This one had much more under the hood as the weather was nicer. Really quite solid.

20 Min Run (Run)

ROYAL OAK, Mich. -- A devilish mix of travel schedules, no sleep and whatnot combined to prevent some runs. But got back into it with a run from the Royal Motor Inn, Rm #7. Ridiculous. The old hood.

30 Min Run (Light) --161.5--

LOS FELIZ -- Did a sweet night run around the general area using superblocks as laps. This could very well become a regular workout because it is so adjustable and interesting because it's at night.

A coming change in the nomenclature...runs will now be lights. pushes will now be runs. and very strong, exceptional, once or twice a month type breakthrough runs will be pushes.

This was a solid workout. And it was nice to see some weight back on. I have a theory that you can't really get "better" as a runner if your in a weight loss cycle of your training. I feel like when I'm getting faster, my weight always maintains. But when I'm losing weight, I often feel kind of weak on runs, etc...as the body is burning stored calories in recovery or on the run, which likely decreases the ability to build new muscle and endurance. Worth investigating. Had a great coffee @ Intelli around 7:30p and blew it out on this run. Coffee and running. A powerful duo in my book.

35 Min Run (Run) --156.5--

LOS FELIZ -- Went up the Los Feliz hills route, but continued up through Griffith Park on Commonwealth Cyn road. Then down Vermont and back the usual way. Map said it was about 4 miles. Interesting change of pace and fun.

32 Min Run (Run) --156.5--

LOS FELIZ -- Quick little jog out on the Hyperion loop to switch things up. Twofer is good. Pace was good. Weather was just fine. Need to get better at running these not-break-neck paces...doing training pace is important to longevity.

Furthermore, I think that's the lowest weight I've ever recorded on this blog. That's nuts.

33 Min Run (Run) --157--

LOS FELIZ -- Did the hills route with no frills and focused on form. Solid and fun. Nice day. Trying to eat more given the impressively low weight. But I've only got 4 more good pounds or so left to lose and I wouldn't say I'm in tremendous running shape yet, so we need a little more to get through peak training if and when it ever happens.

57 Min Run (Push) --158--

SILVERLAKE -- Hit the reservoir trail again and enjoyed it a heap. Really put a huge focus on keeping mentally sharp and rock steady on form. Paid off. Good all the way around.

Let's not have a 2 run week again for a couple months, you DB.

37 Min Run (Run) --158.5--

LOS FELIZ -- First off...bats to taking a week between runs, you jerk. Rain, busy or not, get out there!

That said, this run was great. Did a little grapevine and shuffling uphills on the bully to get a little cross-training and bust the boredom. Ended up great. Ran in the ESPN shirt from Heather, which I figured would be a great running shirt...and it was. Awesome.

A truly, truly, truly beautiful SoCal day. It's like early summer right now. Gentle breezes, not a cloud anywhere and the most awesome blue sky. Perfect running weather. 78 and perfect.

60 Min Run (base)

SILVERLAKE -- Ran around the pond to try and jump start the running. It's been a rough, rough time. Things are good. Running has not been so good. Managed to nearly destroy my almost recovered left knee (wrecked via awful decision to drive Vibe about 250 miles around town for no reason).

Ugh. More down time. More worst. Good run, tho.

37 Min Run (Run) --160.5--

LOS FELIZ -- Now this is what I'm talking about. Started off in a bad running mood, but ended up focusing like a laserbeam on form and walked out a winner. Perhaps in the drive to get faster, the form fell to the way side...like karate when you get in a street fight. I was still doing good form, but I wasn't striving to improve like before.

This one went past quick, easy and fun. The opposite of yesterday.

38 Min Run (Light) --157.5--

LOS FELIZ -- I remember runs like this. Heartburn moments. Pain moments. Heart pounding moments. What the hell?

The nice thing is that it didn't come close to stopping me. I don't remember much of this one worth writing, but I do know this crap got laughed out of the park. Should really do more light runs at this kind of pace and get back into running more often. I'm kind of slipping into running harder but only 2-3-4 times a week. Ideally, we'd have a 4 runs, 2 bikes and 5 run weeks.

OOPS. Almost forgot. Missed a couple runs, including the Firecracker 10k on Sunday due to sore throat and some fairly cold/rainy weather. Combo would have put me down for a full week.

45 Min Bike (Run) --162--

LOS FELIZ -- More Top Chef, more biking. Did it a little harder this time, but shorter as I'm hoping to get one last run in before Sunday tomorrow. How does the weight fluctuate like that? 4.5 pounds in two days. I'm always amazed. Just shows you how much water you burn through when running.

35 Min Run (Push) --157.5--

LOS FELIZ -- Did a normal loop with a touch of speed to get prepped for the race on Sunday. Year of the Ox! The Slothful Ox!!

Nice and hot out today...82 on the bank. And finished kinda whooped for the first time since that hill thing. Nice.

55 Min Run (Run) --159--

SILVERLAKE -- Went around the reservoir and it was awesome. Enjoyed the new path on the east side of it...lets you go pretty much all the way around without running in the road. About flipping time.

With a 10k coming up, Sunday, I think...this bodes well. Not sure what kind of time I could run at that distance, but should be able to cover without any problem.

15 Min Run (Push)

LOS FELIZ -- Ran like a bastard on the speed loop around Marshall and had some pretty impressive stretches in there. The bike rides have paid off, I think. There's a better ability to flush lactic from the muscle and recover both after and during the anaerobic fits.

Then went for a big hike with Gaines and the dog.

90 Min Bike (light) --161.5--

LOS FELIZ -- Watched a good portion of "Into the Wild" on the bike. That's painful on the tush.

37 Min Run (Run) --160--

LOS FELIZ -- This was a great run. Yesterday perhaps paid off in the form as I was able to "bounce" up the hills from the very start. Getting the feet to land good and flat without pushing off seems to really be the key to getting the form right...at least at the moment. Great pace, great form.

At the bottom of Hillhurst, I felt a subtle urge to go nuts up the Commonwealth hill finish. The last half mile was faster than I've ever run it...no doubt. Probably at least 20 seconds faster. Not sure what happened, but it was awesome. Full focus, total confidence and what a feeling of form. Great.

38 Min Run (Light) --162--

LOS FELIZ -- To be honest, I don't remember much of this run. It was in the morning before I went to Long Beach. It just kind of melted away with a nice, easy pace. I should really be doing this pace much more often to get the form in super shape and take the toll off the body.

But like I said, I don't remember much.

60 Min Bike (Run) --163.5--

LOS FELIZ -- Another Top Chef, another bike in the living room. For 2009, I think I'm going to put the stats on a monthly basis...monthly minutes and monthly average weight. Much easier to compile.

50 Min Run (Run)

LAS VEGAS -- Another dismal run up and down the Strip. It actually turned out OK, but that is the worst place to run. Lotsa big buildins, tho.

60 Min Run (Push) --159--

LOS FELIZ -- Went up into my first serious Griffith Park run. Up Commonwealth, around on some road and eventually to the "upper signal path" or something like that. Took a bit of a wrong turn and wound up in absolutely beautiful views...nearly 270 degrees of unblocked LA view from Redondo maybe to Burbank.

Put at least 1000 of gain in. Maybe more. Was pretty high up there for a while. Downhill is a beach. Ugh. Should learn a better way of doing that. Finished back up the Blvd and home. Pretty fun. Likely in the 5 mile range.

37 Min Run (Run) --161--

LOS FELIZ -- Did the usual loop in reverse (first time ever?) and enjoyed the kind-of-change-of-pace. It's a bit hillier up front and ends on flat, but basically it's the same. It hits me how hilly that thing is going in reverse. It's not huge hills, but it's just rolling the whole time. I always considered it kind of generally flat.

Good. Getting back to working more on form than any speed as the fitness appears to be coming back.

38 Min Run (Run) --162.5--

LOS FELIZ -- Added a touch on to the hills route and explored up into Griffith Park a tad. Looks like there would be some decent hill running in the trails up there. Will give it a shot next time.

Getting a little spent on the usual course again, which happens. My left knee also seems to be slightly worked over, which is making me focus more on the form and keeping the impact as much as possible into the hip. A great run overall. It will be nice to finally crack open the trails up there as it seems I'm finally a strong enough runner to do it. Careful with the knee, tho. Job 1.

60 Min Bike (Run)

LOS FELIZ -- Biked it out to Top Chef on iTunes. Buzz.

60 Mins Bike (run)

LOS FELIZ -- Got the bike out for maybe the second time since the move. Watched a doc called "God Forgot Us" or something. Good stuff. About the Lost Boys of Africa. Put in a good pedal and was done with it.

I'm starting to be wary of doing only running for this long. I need to cross train more. The running is taking a slight toll in that parts of me are very fit, parts of me aren't fit at all. The bike will help a bit. Plus it will help ease into longer endurance runs instead of shocking the system by jumping in on the pavement.

This was a surprsingly good workout. I'm very tentative about actually riding the bike around here, tho. It's rough terrain, the roads are terrible and the drivers are a-holes. The bike path is great, but it requires crossing some pretty busy streets. Ahh.

37 Min Run (Run) --160.5--

LOS FELIZ -- Got a full loop in before the lunch meeting. Great stuff. Nice and crisp day, sunny and beautiful. Good pace. Bit of a push here and there. Solid daily.

40 Min Run (Run)

Santa Barbara, Calif. -- Another morning dash here at the wedding. Beautiful wedding, amazing church up in the hills along the coast. Amazing views. A fine cigar. Handmade tortillas. Great.

Instead of fooling around with the ocean, I went the opposite way up into the foothills of the mountains, winding my way with guesswork higher and higher until I ended up in a lemon grove. Pretty awesome. Saw a great view of the whole region with the ocean sparkling on a picture perfect morning with just the right amount of chill in the air. Those houses up there really do a fine job of blocking the best views, I will note. Great stuff all in all. Running rules.

45 Min Run (Run)

Santa Barbara, Calif. -- Here for a wedding, got out in the Goleta area for some fun. Went out and was able to find a hidden kind of pedestrian path across the 101 and went over to the airport while trying to find the U. But I made a bad guess at turn and ended up on some stupid road to nowhere. But still, it was a run of a decent length.

This run, technically, makes me complete after missing a run due to hangover nearly three years back. This is my first return trip to the scene since. Doubtful that that run would have been this unscenic, but this was an important few miles to reclaim.

25 Min Run (Push) --163--

LOS FELIZ -- Did a quick little speedwork/fartlek deal around the hood in the AM after the late night goings-on on NYE. Good times. This is definitely the most tired I've been and been able to turn out a run.