240 Min Run (push) --164.5--

LOS FELIZ -- Did a double Dragon to hit 22 miles. Just pounded em out. Hit four CFs this week, including yesterday and Friday. Impressive effort from the legs. Just gone. Cardio was strong. Puffy scorched the legs and steamed the soul. Actually felt strong and peaceful on the last loop. But any incline just wrecked the speed. No climbers left. But still had something left. Could have finished the race distance, no doubt. Would have put me out, tho.

Good one. Great great effort. Top 10 all time training run I think considering the circumstances.

108 Min Run (base) --164--

LOS FELIZ -- Did the Dragon loop and felt stronger as the run progressed. Legs are heavy and back is pretty blown. But muddled through it and honestly finished quite strong.

But there wasn't much left from the week to dance with. So the time after the run has been pretty tiring and somewhat sore. Guess that's a good one. CrossFit is for real.

30 Min Run (push)

GRIFFITH PARK -- Had a tight window but got a great loop in. CrossFit is a great great complement to running. Lotsa upside.

15 Min Run (sprints) --163.5--

LOS FELIZ -- Exceptional little sprint workout. Was supposed to go to a Lakers private party...instead got the best flat speed of my life since high school. No doubt in my mind. CrossFit has definitely improved a number of the fast-twitchers and stabilizers and just lit some explosive power on my sprints.

Ran something like 100m repeats with less rest than usual. Four very fast, all-out-to-failure ones, including 1 blazing effort where the possibilities of the future showed themselves. Something like 12 overall. Got some good stretch strides and generally sub-6 min/mile paces.

130 Min Run (base) --162.5--

DOWNTOWN -- Did the Staples run and enjoyed it. Hit five CrossFit workouts in the first week and wanted to start working running back in on a real scale. So the 13.2 took a bit over two hours, 10 minutes because we were avoiding dragon miles like the plague.

Generally it went very well. Never really got into the stride. Whole thing felt slow and steady. Back was pretty tight to begin, but not painful. Red flag of danger though. Not sure at all how these workouts and running will play together and the first attempt was a wake up call to take it easy.

But ended strong. Stopped for a water at the normal 7-11. No food before. Small bit of coffee. Really need to eat prior to runs. That hurt.

Also...we have a new injury. But that needn't be discussed.

Finished Run: Jan 14, 2012 11:13:44 AM
Route: Staples Classic
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/7f20/dde3/4eee/f18e/Runmeter-Run-20120114-0847.kml
Shortened Google Maps URL: http://j.mp/ydUxIF
Import URL: http://share.abvio.com/7f20/dde3/4eee/f18e/Runmeter-Run-20120114-0847.kml
Run Time: 2:13:48
Stopped Time: 12:31
Distance: 13.21 miles
Average: 10:08 /mile
Fastest Pace: 6:36 /mile
Ascent: 991 feet
Descent: 1315 feet
Calories: 1808

40 Min Run (base) --166--

GRIFFITH PARK -- Did CrossFit for the first time on Saturday and enjoyed it. Very tough, but legs shined for the most part. And cardio. And recovery. But other than that...I'm a weak SOB in nearly every regard not directly connected to distance running.

Figured a run would loosen up the soreness...and it did. Back was super tight. But the uphill didn't really help. Flat helped. And downhill felt good. By the end, was loose and happy. After sitting down before the shower, though, the entire back just seized up. It was crazy. Miserable tightness.

But who cares. It has to happen. And it will.

35 Min Run (base)

GRIFFITH PARK -- Quick run up into the hill after my first crossfit workout evs. Lower back is quite tight and legs are fairly well fat with recovery, but after about three miles we loosened up nicely. Never felt normal. But never felt bad.

35 Min Run

GRIFFITH PARK -- Got up the hill with Stevie. Good times. Happy New Year!