Never ran in Santa Cruz

Tuesday: The return of Danny. We ran 60 minutes together. I was happy to run slowly. Drizzle. No wind. Quiet morning at the college. Good recovery run.

Thursday: 70 minutes with Tom. Supposed to rain, but it never really did. Cool and drizzle. Coffee afterwards.

Drove over to Santa Cruz that afternoon.

Saturday: We had to head home from Santa Cruz because the thermostat went on the blitz yesterday afternoon and unfortunately it was pretty cold in the house. I hadn't run today so I decided to go out and do my local 3.5 mile course at 68-70% of Max. A few months ago I ran it in just over 34 minutes at the same heart rate. It's kinda rolling with a nice hill coming back towards the end. So two and half miles slight rolling and flat and one mile of down or up hill.

Today I ran it in 30:11 or a 8:37 pace. 

Look! I don't train at a 8:37 pace. At least not in recently memory and certainly not at 70%. The course has been GPS measured so it could be short. I guess the fact that it 12% faster than two months ago is significant enough. 

I was going to add in another easy calorie burning mile afterwards but then I thought. You've had a great run. Stop now!

Sunday: Very easy 70 minute run with walk breaks every ten minutes. Lucy joined me for the first 25 minutes. Cool (low 30's) windless conditions. 

I think I'm a miler

Tuesday and Thursday: 70 minutes both days running off Tom's shoulder. Both days were clear and cold.

Saturday: easy 35 minute run. Drizzle.

Sunday: 60 minutes of easy running with some strides at the end. Then ran 3 x .33 mile at 2:12-07-07. Half tennis court loop (.33) walk jog in between.

RAIN!!!!

Tuesday: Tom and I ran 70 minutes slow (Hey, I'm recovering here). We GPS measured Sunday's AT run course. Looks like 2.3 is too far. Closer to 2.21.

Thursday: Tom was headed back east. Danny was sick so I ran 65 minutes at 130-140 heart rate. Felt good throughout.

Saturday: 30 minutes job including warm down loop with the serious runners.

Sunday: rain and wind!!!☔️☔️ Dimitri and I ran 70 minutes around the gym buildings at WVC. The overhangs kept us dry. Got wet going back to the car, so no avoiding it.

Tempo flies

Tuesday and Thursday: 70 minutes each day. Clear and cold on Tuesday. Windy and warmer on Thursday. Rain was coming Thursday in. but we avoided getting wet.

Saturday: 35 minutes jogging. Ran and talked with Brian.

Sunday: Ran a 7:48 pace for a 2.3 mile tempo effort. 17:55!

It was a 85-90% heart rate run. Got off fast and tried to work my heart rate up into range quickly and then hold it. The first 3/4ths of a mile was rolling and hilly and the last half mile was gradual uphill. Gradual downhill or flat in the middle.

35 minute easy warmup before and a ten minute easy warm down. 

Cold Mornings

Tuesday: Tom and I ran several campus loops and then did Peach Hill ( the hill that never ends ). 74 minutes in all. Have to admit that I felt strong. Heart rate was in the 130-140 range going uphill. Hit 70% towards the end of the run.

Thursday: 69 minutes. Cool, crisp, slight breeze. Did double Black Berry Farm Trail with a loop around Deep Cliff's parking lot to add another five minutes. 35 minutes on the first out and back with Lucy in tow. Second out and back included Deep Cliff and totaled 34 minutes with a half mile further.
Ran naked (as in no HRM). Once again: Felt strong.

Saturday: 45 minute easy, so slow jog. High 30's. No wind. Bright sunshine.

Sunday: 84 minutes (long day). Cold morning. 20 minute jog with Lucy followed by and hour slog with Tom and Dimitri. Finale was 5 x 200 in 48 (200 walk). Kept the 200's at a very controlled effort. Did not push.

Another Douglas 9

Tuesday: Strong 70 minute run with Tom. 130-140.

Thursday: Same as Tuesday, but my heart rate was 125-135. Ran around campus and did extended Valley Vista. Felt stronger as the run progressed.

Saturday: 38 minute easy run.

Sunday: 30 minute warmup. Progressive tempo: Douglas 9 in 24:31. 10 minute jog. Several strides.

Douglas 9

Tuesday: ran 70 minutes easy with Tom. Clear, sunny, cool.

Thursday: 60 minutes of steady running. Cut trail on the new Douglas 9 course.

Saturday: 50 minutes easy running.

Sunday: 70 minutes of varied running. Tom, Dimitri and I ran the Saratoga 9 course at a good pace.  Ended up coming in strong. All out for Tom. Then Dimitri and I ran 2 x downhill 400's. 1:38-1:36.

Five day running week

Monday: Ran an easy 31 minutes this afternoon with Lucy in tow. Usually take Monday's off, but it rained this morning and Lucy and I didn't get out for our walk. We did our 55 walk in 31 minutes plus got a chance to chat with Oscar, one of the park maintenance crew who has become a friend.

Lucy was zonked. Went to her bed early.

Tuesday: Ultra slow 70 minute run with Tom. Only a few walk breaks. Did I say how slow we ran? 😃

Thursday: redux of Tuesday. Danny missed both days. Made breakfast on Thursday.

Saturday: 46 minutes naked ( no HRM ). Ran around WVC while the club did its workout.

Sunday: 75 minutes with 6 x 400 towards the end. Up and down the tennis court loop. Jog in between. Kept my effort at 80-85%.

Scottsdale

Tuesday: Ran true MAFEVA today. Started out very slowly ( MAF ) and gradually worked into EVA. Lazy but felt good. My buddy who had a minor groin pull told me he couldn't run so he was gonna walk. 

Well, we started together, he walking, me running, and we were shoulder to shoulder. So he tried running at 14 minutes a mile ( YES! ) and felt no pain. After about 20 minutes we were in the 11's and gradually worked into the tens. 

We ended up going 70 minutes.

Thursday: 65 naked minutes. Naked referring to sans HRM. Did a double BB Farm loop out and back. First loop with Lucy. Second by myself. Flying to Scottsdale in several hours.

Friday: Scottsdale. Had every intention of walking but after 5 minutes of that I started to run and pretty much hit the bricks for the next 65 minutes. So back to back runs, no HRM and I felt good. However on Saturday I walked for an hour so that I recovered

Sunday: Decided to run when we got back home. I went out around 1 pm and put in 50 minutes of 140-150 work. Warmish for a guy who runs early, but only in the 70's. I ran down to the Blackberry Farm Trail, repeated the course four times and then ran back to the house.

Slow Week

Tuesday: 70 minutes progression. Started with Tom running 45 minutes easy with walks (4-1). I ran the last 25 minutes alone pushing up into the 135-145 range. Checked pace and found that I was running 9:30's which while woefully slow, age graded to under 7 minutes a mile.

Thursday: 75 minutes super slow. 115-120 heart rate. Tom and Danny rode in the posse.

Saturday: 38 minutes easy running. Tom told me he has a groin pull.

Sunday: 70 minutes very slow. Dimitri back running after tendinitis scare.

A strong week...tired at the end

Tuesday: 65 minutes running. First 20 was walk jog with Tom. The last 45 minutes was 135-145 HR effort. Warm day even in the morning.

Thursday: 70 minutes 135-145. Strong effort.

Saturday: 45 minutes easy running. 130-140.

Sunday: 65 minutes of running. 130-140 with four hill charges. Actually I didn't really charge them as much as I ran them at higher tempo. My legs were slightly tired. Thursday maybe?

My partner in Sunday running, Dimitri is out of action. Sore foot.

Getting faster

Tuesday-Thursday: 60 minutes each day. Danny ran the last half with me. Tom walked. No news is good news...I guess.

Saturday: Naked run meaning no HRM. 40 minutes moving along. Part of it with Lucy.

Sunday: 72 minutes with most of it very easy. 2 x .33 down and up. 2.12-2.16.

Lotsa traffic around west valley college. Soccer, girls softball.

First Fast

Tuesday and Thursday: 60 minute easy runs both days. Danny joined me. Tom off in Wisconsin.

Saturday: 45 minute unremarkable slow run. Pat...pat...pat...down the track.

Sunday: 70 minutes of easy running with a .33 uphill half tennis court loop in  2:22. Dimitri joined me. First Fast workout in a while. No AC issues.

A small victory week

Tuesday: sixty minute low key run. Tom back from Europe. Still walking. Danny ran most of the way with me.

Thursday: 70 minutes of harder running. In this case harder meaning higher heart rate. more in the 128-138 range. Danny joined me for the second half while Tom, back from Europe, continued to walk. He's now headed off for Wisconsin. Danny and I are headed for Saturday.

Saturday: 50 minute easy run 130-140 on the HRM. Ran with Brian Conroy. Then we did 4 x 100 with the last one in 20 flat. Good test effort. AC held up.

Sunday: 72 minutes of easy running with Dimitri. A small victory. Another week of not tweaking that tendon.

Kept it slow

Tuesday: Another sixty minute run. Danny was late but showed long enough to get in a half hour.

Thursday: Sixty ( yawn ) minutes. Danny ran late again but we still had a great time yaking and jawing.

I kept it slow both days but then what else is new. No AC problems to speak off. Achilles down south in the cord was tender. Might be the inserts or just the usual wear and tear. Capsaicin, ice and taping should help.

Saturday: 40 minutes easy while the club workout was going on.

Sunday: Dimitrios and I met a half hour early to avoid the heat (it's supposed to get to triple digits today). I ran ten minutes ahead of time. I did 68 minutes slow jogging throughout. Our pace was slower than cold pancakes.

Achilles (down south) seemed better.

Very hot week

Tuesday: Did the mini double. 25 minutes running with Lucy followed by 30 minutes without.

Thursday: 60 minutes jogging with Danny. Started earlier because of the heat.

Saturday: 30 minutes easy easy. Cooler.

Sunday: 60 minutes easy running. Dimitrios back from Canada.,

More runs

Tuesday: Wow! I ran 50 minutes with no achilles-calf problems. I celebrated by walking ten more minutes to make the workout an hour. Danny kept me company.

The inserts seems to be working well.

Thursday: 52 minutes run today.  Danny and I took it easy and slow. We walked down another 8 minutes. Achilles-calf a bit tight but more of a sensation than discomfort. It loosened up after about ten to fifteen minutes.

Saturday: 40 minute straight through run with Don.

Sunday: 50 minute run up in San Francisco with Shel.

Right leg seems to be holding up.

Building back up

I've been slowly building back up. No serious calf-achilles flares today. 40 minutes Thursday, 30 minutes Saturday and 45 minutes today (26 minutes with Lucy). At times I can feel my upper achilles. A sensation of tightness. It comes and goes. More go then come.

Superfeet inserts seem to be helping.

I feel like an old pitcher trying to get back into the rotation. Today I threw four simulated innings in the bullpen.

Superfeet

Running with inserts that normalize my foot strike. Superfeet. Yesterday was the first day of no tweak running. The workout was an hour of 1/2 running and 1/2 walking. I'm going to ease back into regular running over the next week or two and hope the inserts do their job.

The tightness in my upper achilles has lessened considerably.

Tweak!

Calf tweak again on Tuesday. Ended up walking for an hour.

Went to see a podiatrist this morning. We're working through options.

Running through it.

Tuesday: 70 minutes MAFEVA while Tom walked. Danny was AWOL...😄 There was a slight hangover from Sunday. Nothing too bad.

Thursday: 70 minutes. Calf tightened up, but I ran through it.

Friday: 20 minutes pain free during a three mile Lucy walk-run.

Sunday: very easy 70 minutes. (((Hot))). First 14 minutes with Lucy.

Getting back to normal

Tuesday: Tom ( Sciatica ) called in sick. Danny showed up on time and we ran for just over an hour. Very slow run. My legs were tired from Sunday. I ran 14 minutes with Lucy beforehand during our walk. 75 minutes total.

Thursday: 70 minutes easy. My legs felt better today. Danny ran with me and Tom continued to walk.

Saturday: 30 minutes of easy jogging.

Sunday: Ran 15 minutes with Lucy as part of a longer walk. Then I drove over to WVC and jogged really slow for 25 minutes with Dimitri. Dropped down to the track and ran 6 x 400 @AT followed by a another really slow job of 20 minutes.

Back on plan

Okay, I finally am back on plan. I ran MAFEVA both Tuesday and Thursday keeping my heart rate in 120-130 range for the most part. I've been extra-hydrating and so far my right leg hasn't bothered me. The jury is still out on whether my on again, off again leg issues are cramps and not tweaks.

It's been a heater this week. We started a half hour earlier, but it was still HOT!

80 minutes Tuesday

75 minutes Thursday

Tom walked both days. Sciatica!!!!!

Sunday was test day. I wanted to find out that if I put a load on my legs, my right calf would hold up.

I ran 10 minutes with Lucy, did a 30 minute warmup with Dimitri and then ran 8 x 400 at just under an eight pace ( 200 walk recovery ). 10 minute easy warm down.

The 400's ended up being a 80% of max effort. So, sub-tempo.

Rehab Week

Tuesday and Thursday: both easy 60 minute runs. Rehabbing the right leg ( which is feeling okay ).

Friday: three miles of walking and running with Lucy. 23 minutes was spent running. New world best for Lucy.

Saturday: 40 minute easy jog.

Sunday: 80 minutes of easy jogging.

Hydrate!!!!

Dissapearing Danny

Tuesday: 70 minute run with Tom and dissapearing Danny. I mean it. We're coming back by where the cars are parked and suddenly Danny says "I gotta go". Meaning leave. Of course his spouse is there so no doubt it was preplanned.

Bought Tonic water to see if it will help calf cramps. Dunno. It has quinine. Also received magnesium oil in the mail. Used it Thursday morning after my blitz water conserving shower.

Wednesday: 45 minute walk with Lucy. Threw in 18 minutes of running.

Thursday: 70 minutes with Tom. Danny walked today. He was beat up from yard work.

Saturday: 52 minutes mostly on the track. Calf cramped, but I ran through it. Second Saturday in a row for this kind of thing.

Sunday: 70 minutes of very slow running. As usual the calf issues disappeared as silently as it came upon me. Dimitri, who has no problem with slow and low (track) ran an easy pace alongside me.

Covering the bases

Tuesday: 73 minute easy MAFEVA run with Tom and Danny.

Wednesday: 2 miles ++ Dawg walk with Lucy. 15 x 1 minute jogs

Thursday: 65 minutes of 120-130 heart rate. Tom and Danny. Cool but a bit humid.

Saturday: 20 minute warmup. Ran 2.75 with Tom in 26:24. 8 minute ++ easy jog afterwards. High achilles cramp during the 2.75. I was able to run through it.

Sunday: 70 minutes mostly running. Did two loops of the Blackberry Farm Trail. The first with Lucy in 38 minutes ( plenty of walks ). The second by myself in 32 minutes ( less walks ). No problem with achilles, but I put in an extra heel lift on both shoes and stayed flat as much as possible. Back on magnesium. Gotta cover the bases.

Testing Achilles

Tuesday: Danny was out of town. Tom and I ran 71 minutes of MAFEVA in moderate conditions. Heat wave coming in today. Just not in quite yet. My quads were a tiny bit sore from Sunday's hills, but outside of that, all was well.

Wednesday: Dawg walk with Lucy. Threw in 10 x 1 minute if easy running.

Thursday:  72 minutes with Danny and Tom. Warm and humid.

Saturday: 60 minutes of MAFEVA. Socialized a great deal.

Sunday: 70 minutes with striders on the track to test that achilles. Everything seems fine.

Rehabbing in a minor key

Tuesday: I slogged an easy 70 minutes once again mostly on the track but I did do a loop or two (walking the short hills). My upper Achilles was sore from Monday's massage, but there was no tightness. The last 30 minutes were totally symptom free.

Thursday: 70 minutes of soooooooo-sloooooooooow with Tom and Danny. No soreness. HR down under 120 most of the run.

Saturday: 60 minutes of MAF running. More really low heart rate stuff. 99% on the track. No tightness or pain. The club ran the mile. I watched.

Sunday: 90 minute run from my house with a climb up to Steven Creek Reservoir thrown in to test the achilles.  Dimitri joined me. We both enjoyed the run. Roads, trails and paths. So varied surfaces.

The high cost of speed

Tuesday: Ran 60 minutes sandwiching in 3 x 200 fast strides. 43-40-40.  I felt clumsy on the first one but then things came together. Danny ran 4-5 seconds faster on each one. I stayed away of pressing the pace. I'll just get injured.

Tom wisely stuck to low heart rate work.

Thursday: I felt good after several nights of excellent sleep. I was running along at about 40 minutes when my right achilles started to act up. I dropped to the track (as in flat) to finish up. Got in 57 minutes. When I got home I wrapped my foot, iced and used capsaicin. Put an extra heel lift in each shoe.

Friday: Achilles feels better. 200's that fast???? Lesson learned.

Saturday: Walked and ran for a half hour. I stayed down on the track and kept things easy. My achilles tightened up a bit, several times but was no worse for wear at the end. Every time it bothered me I walked. Then I'd run again and so on.

Sunday: Slow...SLOW...SLOW 60 minute run run. Most of this effort was done on the WVC Track at the lower end of MAF. I could have walked just as fast. Anyway, my heart rate was rarely over 110. My achilles felt MUCH better than Thursday or yesterday. I admit that the extra heel lifts had me towering well over my usual height. 

Dunno where that came from

Saturday: 34 minutes of easy running. Warmed down with the fast runners. Stayed up with the back group. my legs felt strong despite the faster than usual pace.


Sunday email to my buddy Steve:

Small victory today. 60 minute run MAFEVA ( mostly MAF ) at a hair under a ten minute per mile pace.  I averaged 125 which is a good twenty-five beats below 70%. 

Dunno where that came from. 

Ramped it up

I ramped things up a bit this week running 77 minutes on Tuesday and 70 minutes on Thursday. Tom and Danny were here both days. We kept the pace MAF-like and Tom admitted that he was feeling stronger. At our age low heart rate = better recovery.

At the end of Thursday's workout Danny and I ran 3 x 200.

42-40-40 with a 200 meter walk in between. Danny was streaking ahead at 38-37-36. Both of us ran faster for three x than last week's 2 x 400.

Sooooo sloooooow

I paced alongside Tom on Saturday. My first club workout in ages. It was all courses day so we ran the 2.75. With warmup and warm down, around 5 miles total. We ran a 9:45 pace. I stayed at or under 70% all the way until Tom kicked at the very end. By the by, 9:45 is 7 flat age graded. So not too bad.

Sunday was 80 minutes of MAF with Dimitri. Sooooo sloooooow, but that's the way it is these days. It was warm out, but my heart rate stayed down regardless.

MAFEVA week

Tuesday: Slow easy 70 minute run with Tom. MAF run more than MAFEVA.

Thursday: Slow MAF type of hour run. Tom and Danny. Then for fun we ran 2 x 200. I averaged 42. Danny under 40. We did not push. The goal was fast-relaxed and not too much.

Saturday:

35 minute easy run.



Sunday:

Ran a not very flat 2.75 mile AT run this morning. The last mile is a long gradual uphill. My longest AT to date. I was figuring 22's or 23's at 88-92%. 

I hit 22:54 which is in range, but I had a tough time getting my heart rate up above 165 through most of the run. That usually means body tired. My heart rate finally climbed above 165 over that long last mile. It went to 90% on the last bump of the last hill and stayed there all the way in. 

It wasn't too warm (60's), but it felt humid.

20 minute warmup and 17 minute warm down. So a tick under an hour of running.

Dimitri ran alongside of me throughout. 

Low Key Week-Low on sleep

Low key week. 60 minutes on Tuesday and Thursday. I kept my hear rate low. Sleep has not been that great. I keep waking up early. My legs were heavy Tuesday, but felt better today. I keep thinking it's the magnesium supplement.
I've decided that I'm going to stop taking it in the morning or the night and see if things change. I'm not saying it is...jus saying....

Productive weekend

Saturday: Ran a easy 35 minutes.

Sunday: Easy run for 20 minutes followed by 50 minutes of 350-50 (run-walk) taking my heart rate up to 70% during the 350's.

Warmer Sunday.

Danny Return Week

Ran 60 minutes on Tuesday and 65 minutes on Thursday. Danny (back from Hawaiian cruise) joined me for both runs. I kept the pace moderate on both days. Cool, overcast weather conditions.

C&C

I took most of the week off from running. I'm pretty sure I had a very mild cold so I didn't run again until Sunday. I took a conservative return approach by running an easy hour this morning. The weather was calm and cool (C&C).

This past week I caught up on sleep and vegged except for some dog walks.

Regular training next week....

Passing through

I ran an easy 70 minutes with Tom on Tuesday but walked for an hour Thursday. Something nasty was passing through my system (as in a cold). Runny nose, slight cough. Probably won't run again until Saturday or Sunday. My first cold in years. 

14:20

Ran an easy 35 minutes on Saturday. Kept it low key because Sunday was gonna be hard tempo.

Sunday: warmed up for 20 minutes and did strides. Then ran 3000 meter Blackberry Farm course.

New PR of 14:20.

D was shoulder to shoulder with me. The run wasn't easy. Wasn't race-like either. More like 92-95% of operational max heart rate. My heart rate was at 170 within 200 meters so I'm beginning to think, hmmmmmmm.....maybe 185 is not my max. On the way back my heart rate was 175-177. By a half mile to go it was flickering at 179. Over the last 800 meters I saw 181-183. I was leg weary but could still talk.

I think my max is closer to 190. I think I'm getting more proficient at higher heart rates. Last year running 168-170 was tougher than 172-75 was today.

After the 3000 we did a slow 30 minute plus jog.

More slow running

Tuesday: 75 minute slow run with Tom. 115-120 heart rate

Thursday: 70 minute slow run with Tom. 115-120 heart rate. Light rain.

Slow, slow and more slow.

Saturday: Slow running with Tom. 60 minutes

Sunday: slow running with Dimitri. 80 minutes. Lots of hills.....

Decent back to back old man days.

Easy peasy

I took it easy peasy this week running 70 minutes on Tuesday and 60 minutes on Thursday. Low heart rate efforts. It heated up on the second day. Danny and Tom both days. Danny gone the next two weeks and Tom leaves the week after next. I'll be back to running alone for a week or two.

Time trial postponed

Saturday: easy 30 minute run. Cut back for time trial on Sunday.

BUT!!!!!!

Sunday:

My buddy and I are jogging to the start of the time trial course and suddenly we stop because a giant tree has fallen across the path ON THE COURSE totally blocking it about 400 meters in.

Soooo, we jogged over to the local high school track and ran 3000 meters of 350 at AT effort and 50 meters of walking. The wind had kicked up, but surprisingly the 350's were at 6:40-50 pace. Even with the 50 meter walk breaks the 3000 was faster than my last AT effort 3000 of 2-3 weeks ago. 

Anyway, hopefully they get the tree cleared and we'll go for it again in several weeks. 

Sunday was a 70 minute total workout...

2 x 70

Tuesday...Thursday

Two 70 minute easy runs. Cool weather. Sunny skies. Some wind.

Legs feel good.

Hitting on all cylinders

Saturday: 45 minute run at 65-70% of max. I moved along nailing 8:30-9:00 minute mile pace. I'm not sure what was going on. I was hitting on all cylinders. Age graded, this is like running 6:30 pace or faster back in my 30's.

Sunday: very easy hilly run through Saratoga with D. I purposely kept my heart rate low.

65-70%

Both Tuesday and Thursday's runs were 60 minutes 65-70% affairs. Tom returned on Thursday. I burned him off in 45 minutes of 65% running. It wasn't intentional. Between beta blockers and two week walking vacations, he's just not in good shape to run.

It's getting warmer

Saturday: 30 minutes of easy running. 55 minute dog walk later on,

Sunday: 70 minutes of striding straights and strong running.

I noticed that it's beginning to warm up.

EVA

Tuesday: 70 minutes of fairly strong running. Focused on 350-50 EVA run-walk. Got into the low nines. Felt strong throughout. My heart rate was rarely above 135. Fastest recovery run in a while.

Thursday: 60 minutes of the same. Feeling pretty strong.

14:54

Jogged an easy 35 minutes Saturday followed by an hour walk with Lucy.

Sunday included a 32 minute easy warmup jog, 3000 meter AT run and an 18 minute slow warm down jog. The 3000 was faster than last time. 14:54 or 14 seconds quicker. I was a bit washed out...dieting I think. Trying to lose five pounds. That and a bit of a headwind going out made it more challenging.

At least I've breeched 15. It's progress.

ME = Really Really Slow

Danny and I dragged ass at the slowest pace possible for sixty minutes. My heart rate was super MAF. 110-115. I think this is a new record for low HR. Actually it felt really good. The weather was sunny and cool.

Tom = painfully slow

Painful run for Tom as we did our usual 70 minutes. He struggled from the gate. My heart rate was around 110 before we agreed to run separate. I was close to walking. Danny and I finished off the last 30 minutes together.  I could feel Sunday's hills. My quads were tired, but otherwise I was okay.

Villa run

Sunday: Ran 70 minutes with D. We cruised the college and then climbed the ladder all the way up to Villa Montavalo and back. Best hill run in a while. Heart rate stayed in the 120's going up hill. My recovery was good coming back down.

Dusted

Danny was out but Tom was waiting as I drove in to WVC. We ran 70 minutes. Tom did a step ahead on me so finally I cranked it up to 65-70% of max and dusted him. We laughed about it during our post run coffee.

70 minutes

I ran an easy 70 minutes on Tuesday morning with Tom and Danny. Great conditions. Sunny and cool.

Back to back

Rather than loading one day, I did back to back 55-60 minute runs. Saturday was pretty slow. Sunday included 35 minutes of stride, jog on the track.

MAF like

Tuesday and Thursday were each 70 minute slow runs. Thursday may have been one of my lowest average heart rate runs ever. 118-122. Almost MAF like. Danny showed Tuesday to run but walked Thursday. Tom was good for both runs.

AT 1500

Saturday: Quiet 35 minute jog chatting with Brian Conroy.

Sunday: D came over to my house to run a 1500 meter AT effort (88-92%) on the Blackberry Farm Course. We jogged over by a circuitous route (25 minutes) and did some strides.

The 1500 was pretty even. It was warm and slightly humid so I had no problems getting my HR up into range. We passed 800 meters in 3:37 and hit the finish in 6:43 which converts into a 7:15 mile.

We then jogged 25 minutes back to my house.

Danny showed up on time

Tom was down Santa Barbara way wine tasting. Danny showed up on time (shock) ready to run. We did an hour of easy stuff (nothing new there) under cool sunny skies. Went to breakfast afterward.

Walked Lucy over the 3000 meter course at Black Berry Farm mid day.

Slow as I could

Ran slow as I could with Tom. Danny showed for breakfast. He was beat up roofing his gazebo.

If Tom wears his HRM then I don't need to wear mind. His easy effort is really easy for me.

Slow weekend

Saturday consisted of a really slow and easy 40 minute run.

Sunday was 70 minutes of slow running with 30 minutes of 100 meters stride - jog thrown in.

60 minutes

Uneventful 60 minute run followed by a ten minute warm down walk. Danny, Tom and I. Very sunny. It warmed up fast. Not hot, but springlike rather than anything resembling winter. Danny and I had breakfast. Tom had to meet Bob the plumber to install a dishwasher.

Sue's been fighting off a UTI. I offered to go to Whole Foods and shop. It was like a flying circus in there. Came out with food and my scalp.

AT Run

Saturday: 30 minute easy run.

Sunday: D came to my house. We jogged over to the Stevens Creek Trail and headed down to the west end as a warm up. I've measured out a 3000 meter course (out and back). It's all composite surfaced trail. A few good rises and plenty of turns with a brutal fishhook right near the start-finish.

The plan was to run 3k at 85-90% which is what we proceeded to do. The weather was sunny, cool and with a slight breeze. Because I haven't done one of these in a long time, I had no idea what to expect. The biggest challenge was to figure out a conversion rate for 3k AT to 5K race potential.

Anyhow, I ran the thing in 15:08 with D on my shoulder. Rarely went as high as 90% until the last 400. Mostly 85-88%.

We then jogged a warm down replicating the warmup. 55 minutes all told including striders just before the AT run.

The only issue was that I felt my upper left achilles tweak once during the harder effort. I backed off slightly and the tweak backed off too. My guess is that the cause was a nice hill I ran yesterday. My left leg is not ready for prime time. Still, the leg didn't bother me during the warm down.

I iced and put on capsaicin afterwards.

Quiet week

A quiet week consisting of two 70 minute runs. One on Tuesday and one on Thursday. Each featured low-low heart rate. Very un stressful. Tom kept wearing his HRM, but struggled on Thursday until he took a nitro pill. Danny ran 8 x 200 on Tuesday and walked on Thursday (sore). We all made breakfast so that was "sumptin".

Low key weekend

Low key weekend. 40 minutes slow on Saturday and 70 minutes slow on Sunday. Legs felt very good. Danny ran two loops with me on Saturday. Dimitri and I ran so slow Sunday that my HRM rarely registered over 120.

HRM-R-US

Tom wore a HRM today. We figured his doable effort was between 130-140 and after some starts and stops, we stuck to that range. Totally different run than Tuesday. Tom actually got faster as we progressed (while staying in range) while my HR stayed around 120. So, a super easy run for me and very easy for Tom.

We did 70 minutes and walked for a cool down.

E=LFG ( legs feel good )

Ran 60 minutes with Tom and walked 35 minutes with Lucy. My legs and energy level were good. Tom struggled again. Beta blockers are sapping his ability to run. Danny returned to the track and walked. He's recovering from the flu. He lost 8 pounds. Said he didn't eat much last week.

Pain free weekend

Saturday: 40 minute easy jog plus 20 minutes of walking.

Sunday: 70 minutes of running plus 20 minutes of walking.

I think I am ready to go again.

Painless run

After two days of wearing an extra heel lift in my shoes, I was able to run 70 minutes with not a twinge. Tom ran with me. We ran the track but also did big loops. I was cautious on the hills. Walked rather than ran them.

Danny continues to call in sick.

Very EVA

Tom and I did 70 minutes on the track running 350 meters and walking 50. Very Ernst Van Aaken (EVA). My left achilles tightened up, however no pain or swelling. Tom convinced me to put a heel lift in both shoes to help heal the damn thing.

I dog walked Lucy for 45 minutes midday.

Danny is back from his cruise, but he called in sick.

Slow-stomp

The weather in the morning was rain and wind (emphasis on wind). D and I slow-stomped around campus avoiding puddles. I could feel my left upper achilles at time during the run. No pain, but some tightness. When I got home I rolled and iced it.

WVC big easy

I jogged around campus at WVC. My legs felt super good. I kept it to 35 minutes of big easy. Beat the rain. Don't think I'll be so lucky tomorrow.

Tom's back

Tom was back from his annual mother-in-law-trip. We ran 60 minutes very slowly, liberally sprinkled with short walk breaks. Legs held up. It's still too early to see what stress they can handle.

Stabilization workout

I got to WVC early and slowly walked and jogged for ten minutes before D showed up. Then I ran 60 minutes also very easily.  I capped the workout with another ten minutes of walking.

I wore a Protech strap to stabilize my left inside, upper calf. Had no discomfort during the workout.

After I got home, I walked another half hour with Lucy the wonder dog.

Total for the day: 60 minutes running and 50 minutes walking.

Legs

Cool morning. Low 40's. Brrrrrrrrrr!

Jogged 32 minutes taking it easy. Then walked 13 minutes (Yes! Thirteen).

The inside of my left calf is sore. Where did that come from? It didn't really hurt running. I feel it more walking or touching it.  Roller and massage it after breakfast. Iced, capsaicin.....etc.....

Isn't this how Namath went out. Once the legs go....

Out and back x 2

Easy 60 minute run along Blackberry Farm, McClellan Ranch Trail. Out and back. Out and back. Boring but meditative,

Achy Breaky Legs

Tom and Danny were both traveling so I ran on my achy-breaky legs from the house. I jogged over to the Black Berry Farm trail and ran up and down it and then back home again. 60 minutes of mostly running. My legs held up. I ran a two mile section at 70% and another one mile section at 75%.

The trail traffic was sparse.

Overcast and in the low 60's. Kinda humid.

Weekend Report

Ran 40 minutes on Saturday ( watching the club run 5k ).

Met D on Sunday and jogged another 60 minutes followed by some striders. Left calf held up fine.

Endless loops

Cold morning. Low 40's. Danny, Tom and I ran ran endless laps on the track for 60 minutes with walks thrown in for good behavior. No calf issues. It's probably a combo of the flat surface and staying away from tennis ball therapy for a couple of days. In any case, I'll take it.

F L A T

Tom, Danny and I ran around the college loop. Cool conditions. I tried to stick to running the flats and downhill and walked the ups. Finally at around 45 minutes my left calf cramped and I walked. After about 50 meters it relaxed and I dropped into a 200-300 meter run, 100 meter walk pattern on the track (F L A T) until I had completed an hour. No more problems.

Later on I walked thirty minutes with Lucy.

The calf is still not right. It could be I overdid it with the tennis ball routine. I'm going to stick to the flats for the time being and see if I can run through it.

Gentle Rich

Another rehab the calf day. Dimitri, Tom and Don joined me in a Gentle Rich run. 60 minutes of very easy jogging and walking. I could feel a twitch now and then heading up some slight hills so I primarily stuck to the track.

Used the tennis ball on the calf after I got home.

Looking forward to deep tissue massage day on Monday.

Being careful

I rolled the left calf Thursday and Friday. On Saturday I ran-walked for 50 minutes with forty of it on the track running the straights and walking the curves. The calf held up okay. I plan to do more of this on Sunday.

No question I'll need to roll both calf muscles going forward. It's a wake up call. I no longer have a good side.

Aw, come on!

60 minutes this morning running with Danny (Tom walked). My left calf tightened up. Yes! The good leg. I used the roller on the calf when I got home. Then I walked three miles to lunch and back with Bob Anderson and Pete Stein. No problems. When I got home I took a tennis ball and worked the calf  some more. Found the (((hot))) spot and rocked the calf over the ball until it numbed up. I've got a deep tissue massage appointment on tap for Monday. Until then it's run-walk.

The weekend

Saturday: ran 35 minutes easy while club did their workout.

Sunday: 60 minutes of running. Long 30 minute warmup followed by 4 x 400 reps (600 meters recovery jog). 1:40-1:40-1:35-1:34. Ten minute cool down.

Fastest yet for this workout.

Cool conditions both days. Very little sun or wind.

60 minutes in spring

The weather warmed up a bit. It was like early spring. Danny and I ran 60 minutes easy. Tom was in the hospital having an ablation procedure. Hopefully that eliminates the afib and he can become a lion again in our workouts.

There was blood

Danny, Tom and I ran for an hour this morning. It would have been same old, same old, but Tom took a bloody nosedive (literally) into the asphalt in the parking lot. Danny luckily had a first aid kit with all the fixing's. Tom ended up heading home. Danny send I went to breakfast after finishing off the workout.

Unmotivatingly Cold

Another cold morning. Unmotivatingly cold. Dimitri and I jogged around for a half hour and then began running 100 on, 100 off for the next 40 minutes on the WVC track. We didn't time the strides for the most part. We just kept doing them. Once I warmed up, they felt okay. I did time the very last one. We didn't push but it was just under 23 seconds.

Staying on the flats helped my achilles which has been troubling me since using the slant board. No issues today.

Ray Showed Up

Another freezing morning. I rolled out of bed, drank coffee to warm up and drove over to WVC. Trotted around for 40 minutes. No wind. Clear, calm, frozen. Ray Russell showed up. I dressed to the nines to stay comfortable.

We had a good breakfast group after the workout.

Hot Coffee

32 degrees. Frozen outside sans snow, wind or rain. Just quiet, breathless and frozen.

Ran with Danny over at WVC. Seeking the sunlight whenever possible.

Ski cap
Gloves
Nylon sweat pants
Running shorts
Double layer on top.

I was okay as long as I kept moving.

Danny and I talked about coffee. Hot coffee. Then when we finished we put on dry stuff and went and had breakfast. Held hot coffee cups in our hands. Had eggs, toast and potatoes.

We stayed until the restaurant started to crowd up.