60 Min Run

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

40 Min Run

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

120 Min Run (push) --162--

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

60 Min Run (base) --160.5--

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

20 Min Run (base)

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

60 Min Run (base) --162.5--

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

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

Best.

61 Min Run

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

Day 7: Vibram Walk

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

61 Min Run (base) --160--

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

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

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

20 Min Run (base)

LOS FELIZ -- quickie.

30 min run (base)

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

Day 1: Vibram Walk

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

+1 Mile Vibram Walk

+50 ft Bunny Leaps

+100 ft Sidewalk cross steps

40 Min Run (base) --161--

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

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

40 Min Run

SAN DIEGO

35 Min Run (base) --159.5--

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

40 Min Run (base) --160--

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

60 Min Run (base) --160.5--

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

60 Min Run (base) --160.5--

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

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

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

20 Min Run (base) --162.5--

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

27 Min Run (base) --163.5--

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

173 Min Run (distance) --160.5--

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

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

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

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

Endomondo here.

32 Min Run (base) --165--

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

55 Min Run (base) --164.5--

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

20 Min Run (base) --166--

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

40 Min Run (base) -- 163.5

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

108 Min Run (base) --161--

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

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

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

20 Min Run (base)

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

34 Min Run (push) --164.5--

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

35 Min Run (base) --166--

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

70 Min Run (base) --168.5--

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

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

75 Min Run (base)

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

30 Min Run (race) DANISH 4 MILER

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

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

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

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

35 Min Run (easy)

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

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

60 Min Run (base)

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

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

55 Min Run (trail)

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

50 Min Run (base)

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

55 Min Run (push) --163.5--

55 Min Bike

35 Min Bike

LOS FELIZ

38 Min Run (base) --163--

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

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

12 Min Run (sprint) --163.5--

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

55 Min Run (base) --159.5--

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

33 Min Run (base)

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

12 Min Run (sprint) --161--

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

16 Min Run (easy) --

LOS FELIX -- Quick and easy evening loop.

39 Min Run (base) --162--

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

37 Min Run (base) --161.5--

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

57 Min Run (base)

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

20 Min Run (easy)

LOS FELIZ -- Just needed to get out.

56 Min Run (base) --161.5--

SILVER LAKE --

30 Min Bike (easy)

40 min run

40 Min Run (base) --

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

35 Min Run (base)

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

58 Min Run (base) --159.5--

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

56 Min Run (base)

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

40 Min Bike (base)

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

55 Min Run (base)

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

38 Min Run (base) --

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

57 Min Run (base)

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

20 Min Run

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

90 Min Run

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