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Tuesday, December 31, 2013

Peach Hill

Last day of the year. Tom and I ran a campus loop followed my Peach Hill, a course we hadn't done in years. Lots of uphill followed by a nice bit of down...Hard to believe this used to be a 4 mile warmdown for us back in the day.

Anyway, 63 minutes total.

Danny joined us for breakfast! Getting over his cruise and a lousy cold.

Walked Lucy for a half hour after breakfast.

Sunday, December 29, 2013

On the track at Foothill

Ran at Foothill Track with Dimitri. He did a two mile time trial (14:33) and I did every other lap with him. Mostly 7:15 pace running which wasn't that easy. My body wanted to run an eight pace. Gee, I wonder why?

With a good warmup and warm down I got in 60 minutes.

Thursday, December 26, 2013

8 pace!

Tom and I warmed up for 20 minutes (we needed it. It was cold) and then ran 400-400-600-400-600-400-600-400 on the track averaging an eight pace or better. I had recovered well from last Sunday and Tuesday. No problem keeping on pace. It's becoming almost automatic now. Tom struggled with the last two reps but still hit goal pace. I was slightly under.

Yes, I am the king of the eight pace in short bite sized reps.

Tuesday, December 24, 2013

Solo Run

I did a solo run this morning tramping along an old course though the local neighborhood. Plenty of rolling hills. I pushed a bit more than usual. Not hard by any means but on the edge. I kept the run at an hour even though I felt good enough to run farther. But I had to ask why. Why did I need to go further?

There was no reason.

I'm a 5k racer who no longer races. Well, never say never. 

I have a tough workout scheduled for Thursday.

Shut it down at an hour.

So I did.

Sunday, December 22, 2013

PR Obliteration

Ran at Foothill aka The Long Run and obliterated my former PR of 78 minutes dropping it down to 74:12.  The whole run felt great! Got up to the park in just under 44 minutes and came back down in 30 minutes and change. Never really pushed the pace but didn't jog either.

I guess this is where a runner's got to be careful. Two course PR'S in the last four weeks.

Thursday, December 19, 2013

Righting the ship

Righted the ship. I made sure I got enough carbs ( sorry ladies, carbs, not protein ) for several days prior.

Even though it was still relatively cold (California cold) Tom and I went to the track and banged out 400-400-600-400-400-600-400-400 at a sub 8 pace. We both felt strong.  The 400's are starting to drift down to 1:55 and the 600's were around 2:55. Of course the goal isn't really faster. It's longer.

Whatever it is, we have a ways to go.

Tuesday, December 17, 2013


A tired running day. Either dieting or simply not enough carbs ( probable reason ).  60 minutes of slog(ing).  I was hanging onto Tom's coat tails throughout the run.

Slow down, Tom.


Except we weren't going that fast so I kept my mouth zipped.

Sunday, December 15, 2013

Timeless Run

After walking for two days I joined up with Dimitri and we ran up Moody Road in the (((cold))) morning. We topped out in the upper park before heading back down again. I called it 80 minutes but it might have been longer. I didn't time it. No stopwatch. No nothing. A "timeless" run. I was tired. Probably a combo of Thursday and my diet. Losing weight ain't for sissies. It was cool but sunny back in the parking lot. Warmed up nicely.

Thursday, December 12, 2013

Reps on the track

Tom went on a wine tasting trip. Danny is off on The Love Boat somewhere in the Caribbean.

However, I went to the track. It wasn't quite as cold as it's been for the past week. I warmed up for 24 minutes and then launched into 400-600-400-600-400-600-400 at just under an 8 pace. 200 meter walk in between reps as always. I walked 10 minutes to cool down afterwards. 60 plus minutes all together.

The workout wasn't that hard but I had to focus to stay on pace. That's what this is all about anyway.

I also did a forty minute walk with Lucy at mid day. My legs felt good. Not tied at all.

Running and walking added up to an hour and fifty minutes.

Tuesday, December 10, 2013

GOD, when is it gonna warm up?

Another slightly below freezing morning run with Tom. GOD, when is it gonna warm up? 

We ran 60 minutes capped off with a ten minute cool down walk. Everything warmed up with the digits of my fingers coming on line last of all.  It was sunny and crisp with no wind so things could have bern colder. I was happy with the run. We moved along once we got unfrozen.

I am on my own Thursday. 400's on the track at the new six pace ( which is an 8 pace ).

Sunday, December 08, 2013

Up and Back record

Set a new "up and back" record between the college, the upper park and back agin. Sort of surprised because it was (((cold))) out. In fact it was so cold ( low 30's ) that I jogged around the parking lot waiting for Dimitri to show up. Once we got moving I actually felt really great. We summited in under 45 minutes and made it back in the usual 33.

What am I finding out about myself ?

Three days a week of running is enough for me right now. Maybe sometime I'll go back to seven days of running in 14.

Just not right now...

The eight pace day is not tearing me down. It seems to help me run faster.

There are no rules...but then I am always finding out that bit of wisdom.

Thursday, December 05, 2013

8 x 400 or the quest for the elusive 8 pace.

Tom and I reached the first milestone in our quest for the elusive 8 pace.

We ran 8 x 400 easily averaging under two minutes a shot. With our long warmup we did an hour total. Temps were in the low 30's but luckily there was almost no breeze and once the sun cleared the nearby trees, we actually warmed up.

Tuesday, December 03, 2013

A Good Run

A good 60 minute run this morning despite cooler, windy conditions. Tom and I ran some sections of the course in the low to mid 9's. Glacially slow by old standards but really decent for guys our age especially when the pace is age graded. I've been feeling good lately on my runs. Probably a combo of three day a week training, losing weight and those pesky 400's.

Sunday, December 01, 2013

Calorie Burner

I pretty much walked my way to Sunday. 30 minutes on Friday, 60 on Saturday ( even though I felt good enough to run ) and then another 40 minutes early Sunday afternoon. On Sunday morning Shel and I ran the south side of the Presidio for around 55 minutes. We took it very easy with walk breaks.

Purely a calorie burner.