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.