The Rains Came

Monday

I ran an easy 62 minutes in the morning. My legs actually felt good and so I had to hold back. Nice breezy morning. Supposedly the rain & wind comes on Tuesday.

Tuesday



Wednesday

The rain cleaned up the air something awful on Tuesday. Like many, we lost power yesterday evening. In the morning things had cleared out but I decided to put off my run until lunch. I got out around 12:30 and ran 50 slow minutes. A group of 3-4 guys charged by me as I headed down the Baylands Trail asphalt path next to Highway 237.

In fact they blew by me. They got me coming and going. I think they were running long repeats. Not sure. I didn't stick close enough to find out.

Work is starting to creep back in with Bill gone and Pgs in command. I don't want to let her down but I want less work, not more. As it is I am on fumes just trying to get to the end of the year. She is a good friend but I am close to the bottom of the tank. This is not burnout but rather burndown.

Thursday

I met Jake at Forbes Mill. We ran two loops in 52 minutes and small change. The air was clear and I ran effortlessly but still slow. Jake and I didn't chat much because I was plugged into a business meeting via my cell phone and hands free ear piece.

Mixed day

AM: 40 minute slow run. Went to breakfast. Will have to revisit 800 meter trial effort. It was cold and I felt sluggish.

PM: Ran 10 minutes over to DeAnza and did some striders. Then ran 6 x 100. First one in the 18's then a mix of 16's and 17's. Recovery was a walk back to the start. 12 minute jog back home. Upper back tightened up. Weather was just about perfect. Warmer but breezy.

Jordan Hasay Grows UP

Good news. Much heralded runner Jordan Hasay finally has breasts. You can barely see them poking out in the picture below. The Oregon freshman, who resembled a prepubescent 11 year old girl throughout high school is finally is beginning to look like a young woman. Can dating be far behind?

By the way, that's her second from the left.





Meanwhile Lolo Jones shows "the path" ahead for a world class runner. If I was a woman and had a body like this, I would pose too. Especially for $$$$!!!!

Monday

I trotted out for 50 easy minutes this morning with my legs feeling very good. No residual soreness from Saturday. The morning was fall-like. Cool and clear. Used gloves for the first time in a long time.

Wednesday

Got out early for 50 minutes of luvin' the road type running. Tromped down the RR Tracks, to the college and ran loops around the soccer field, the track and the campus. Never sure I was really awake throughout but I was on autopilot so it worked out fine. I wore a long sleeve shirt but frankly it wasn't near as cold as Monday seemed.

I don't normally wish I were someplace else but this morning I would have been happy to be on the beach with the sun just coming up.



I had to settle for Cupertino.

Thursday

I ran early morning shift @ Forbes Mill pitty pattying up and down the dam course for 50 wonderful minutes of how slow can I run and not have my legs hurt. I was so slow that several times I broke into a walk, so slim was the delta between running and walking. Jake was out there too pounding loops in the mid to low 20's (he staggered to breakfast afterward and back to the car again). Great day. Cool, overcast and breezy in sections.

Getting Out

It is strange even to be thinking about this.

My whole Silicon Valley work life since 1977 has been about networking, staying connected and helping others. This has resulted to 16 jobs, numerous consulting assignments and a continuous flow of cash.

Now, I am thinking of getting out. Probably not forever but maybe forever from this field of work.

One thing I have learned from studying history of people and nations is that you can just walk away. But if you want to leave in an orderly manner you need some time.

1. Stop looking for new work. If work comes your way pass it quickly to others.

2. Stop networking. Just stop.

3. People may reach out to you but don't reach out to them.

4. Be less available.

5. Make them come to you.

6. Give advice but not help. This needs esplainin' as Ricky Ricardo use to say. It means you can give advice but don't offer to connect people. Give them their contact information and tell them to use your name. Don't do the connecting for them.

7. Cut yourself off from any networking sites for job's sake. Like Linkedin for example. Just go cold turkey.

8. People won't generally understand all of this so create a reason to be gone. I am writing the great American novel. I have to take care of sick relatives. I used that one in 1979 but back then it was true.

9. Leave your cell phone off. Use it when you want to call someone. Think outbound and answering center rather than 24-7 inbound.

10. Stop discussing jobs and careers. This is crucial. Learn to change the subject or make an excuse to get away. You have to train the your network that this is no longer something that interests you. Be kind about it though.

11. Work may come your way that interests you. That lures you back in for the moment. Charge heartily for it. That way if they can't afford you fall back on #1 and pass the work forward.

12. Act dumb about what's out there. After all you are busy writing the next great American novel. You just don't know what is out there.

13. Focus on other passions. Don't read about business or specific companies.

14. Create or seek a qualifying event that takes you of the workaday world. Hawaii is a nice idea. That strip of beach down near Santa Cruz. Who cares about work there?

15. Don't be blabbermouth about what you are doing. Just go quietly.

16. Read Breaktime by Bernard Lefkowitz if you can find a copy of it. It is the bible of the stop working (or caring about it) world. It was published back in the late 1970's but it still is relevant today. You can generally find it on the internet at rather cheap prices.

If all else fails use the card below.

The Limit (for now)

I hit my limit this morning.

After warming up for 25 minutes D and I ran an 86 shakedown 400. Faster than normal but it made sense given our workout.

Then we ran 3 x 400 at goal pace for 800 meters. 80-81-81.

It was fast as I could go while staying relaxed and not losing form. The message was simple. My recovery was relatively quick so I just didn't have the muscle memory to be able to run much faster. Rather than run another 400 I elected to run 2 x 200, both coming in at 38 and change. Not fast enough to hurt but enough to push the barrier.

I jogged down for enough time to get 45 minutes total.

Rolling Kenyan

Monday

I run very much like the Kenyans. They are known for starting their runs very slowly. I do the same thing but with one major difference.

I never really pick it up.

The wages of wear and tear for a runner with around 100K on his legs. This morning I jogged 60 minutes on legs that felt surprisingly fresh but I also had early morning low (low) energy syndrome.

By the way, I am not as thin as Kenyan runners are. I am 5' 6" and around 140 pounds. If I were a Kenyan I would weigh in around 120. The last time I weighed that little my girlfriend of that long ago era made me walk right down to the local donut shop and stuff my face with glazed everything.

Anyhow......

My 800 meter oriented workouts mostly look like this right now.

Monday: 50-60 minutes
Wednesday: 45-50 Minutes
Thursday: 50-60 minutes
Saturday: 40-45 minutes including one of the following each weekend:

3-4 x 400 at 800 meter goal pace

2 x 600 at 800 date pace.

1 x 800 time trial to find out were I am

Wednesday




I woke up to an early alarm forgetting that I didn't have to run in the morning but could go out to the Baylands @lunch. It was sunny and breezy (typical). I covered 60 minutes of nondescript jogging. The one negative was that for the first time in a long time I went over on my right ankle.

OUCH! Followed by a deleted expletive!!!!!

But it was a half roll so while there was some pain it quickly passed and I was able to continue my run. I guess all of those one leg balancing drills I have been doing in the shower are finally paying off.

Thursday

I went back to Forbes Mill this morning and ran variations of the dam course for 55 minutes of activity. One my interior up and back's was in the very low 24's. My legs felt good (too good). Now I need to rest up for Saturday's 400 workout.

Walkin' A

Walkin' A.

I scooted over to West Valley College to meet D and run 2 x 600 at goal 800 meter pace. We warmed up for close to 25 minutes. It was cool enough but the sun was coming up and the track was heating up.

We ran a shakedown 400 in 90 seconds. Not too bad. It felt OK so we walked a bit and then launched the first 600. I just settled in and followed the big guy around for a 2:06. Between the 200 and 400 I was thinking of excuses to get out of this but by then we only had 200 to go so I hung in there.

Pain is good. Pain is good.

Well, except I really wasn't in pain. I actually felt strong so we recovered with another walk and shot off the second 600. This one was 2:05 and change. All in all a 2:47 800 meter pace workout.
Three weeks ago I ran this same workout in 2:09-2:06.

I jogged for 15 minutes.

Heading back to our cars we decided next week would be 400's and the following week would be an 800 meter trial.

Pain is good! Pain is good!

Tall, tan, slender and fast

Monday

The next two-three days are supposed to be barn burners. I am hearing mid to high 90's so no lunch running for a while. I got out early this morning while a layer of fog still blotted out the sun. Easy paced 60 minutes over to the college and back. There was some young gal zipping around the track and soccer field. Tall, tan, slender and fast. I believe those are the big 4 athletic attributes, aren't they?

Wednesday

The fog blanketed the sky again this morning keeping the temps cool. I ran 50 minutes on legs that felt unusually decent. I thought about doing some striders but laziness and my lack of valor got the best of me. I just ran.


Thursday

I ran 61 minutes mostly at Forbes with Jake. Cool and overcast. Nice reminder of what fall can be like (whenever it gets here).

Reentry Workout

Finally back at the track with D. This was a reentry workout with all due respect for the bout of stomach flu from a week back. I warmed up slowly for about 20-25 minutes (not sure), did some strides and then ran a soft cut down workout of 400's.

94-88-84-81. Each one felt slightly better than the prior 400. The last felt the best.

I then jogged 15 minutes for a warm down.

D gutted out a 1:44 600 meter. I will doing that soon.

If I stopped for every ding....

Monday

Three days of rest and back at it. I ran at lunch for the first time in months. The Baylands remains unchanged. Just me. Feeling creaky until I got going. I ran 50 minutes of wind-blown slogging and enjoyed every minute of it. It was nice to have the mid day break away from work. My back is bothering me "still". Lower left side. Not enough to stop running but there never-the-less. I took some ibuprofen in the afternoon.

If I stopped for every ding, I wouldn't run.

Note to self: It is amazing "how" slow I am. There was one brief point in the run where I began to unintentionally pick it up and actually felt like I was flowing along. It came out of no where as if some spark connected in an oiled up spark plug and my body surged. Then it was gone and I was back at the plods.

Wednesday

I ran in the Baylands at lunch again. It was in the high 70's with a nice breeze. My legs felt peppy but my lower back on the left side was achy. Not enough to stop me from running 55 minutes. I found that if I took a short walking break my back would feel better for a while. I think this is combo of the way I sit at the computer (at home) and the way more than normal lifting I have been doing as of late. I will give a few days and if it still is bothers me, I will go see Big Bad Bill and get another adjustment.

Friday

OK! My back is much better. I iced the exact spot that had been bothering me last evening and it seemed to respond. I ran a sluggish 40 minutes this morning knowing that Saturday is my "game" day. It feels like the weather is going to heat up again. The sledge hammer that is summer isn't gone yet.

I talked to Shel the other day who is on a similar program. He complained that his legs are tired but then they were tired before. Get use to, it I told him. At our age our legs are always going to feel tired.

Reminder

Status: Recovering from 24 hour stomach flu.

I need to remind myself that I am 800-1500 meter runner now.

At age 64 I don't need mileage for its own sake. I have somewhere around 100K lifetime miles on my legs. Old runners with old legs just beat themselves up trying to do what they used to do easily.

4 days is enough each week. 3 easy runs of 45-60 minutes and one day on the track.

Not So Distant

This may seem speculative but perhaps, in some not so distant future, a man on a horse will come upon this sight.




Let us say this is a thousand years hence. That is a blink in the history of our world. A millennium ago we were at this level. Who is to say that we will not come that way again.

How Sweet It Is

Monday (Memorial Day)

How sweet. A week off from work. I slept in until around 7 am (that is sleeping in these days) and then sloshed down a magnum of coffee. I finally got out around 8:30 and ran for 60 minutes keeping it slow and cool. My lower back is acting up. Hope to tailgate in with Danny on Tuesday and see Big Bad Bill.

Note: My back is better after seeing Bill (my chiro). Danny and I made it up to Menlo Park to get adjusted on Tuesday and then went to breakfast.

Wednesday

I ran 50 easy minutes this morning after walking Amber. I beat the heat even though I didn't get out that early. Thought about doing more today but I am going back to back with a run tomorrow with Jake at Forbes.

Thursday

Forbes Mill and two up and backs and a bit more to make it 62 minutes of slow running.

Hard to believe that Forbes Mill use to look like this.


These days all that is left is this.


Friday

I hit the wall on Thursday evening. Not exactly sure what it is but it seems to be stomach flu or minor food poisoning.

Where did that come from????

I have no appetite and I am canceling my weekend runs. First, I have to feel like eating. Then I can run again.

Saturday

Feeling much better. Must have been the 24 hour variety. However, I did not run. Will wait another day or two.

The Taking of Sun

My old company, Sun Microsystems is about ready to get devoured by Oracle. The SEC has approved the deal but the ponderous and unwieldy EU has decided to step in and delay the merger because of anti-trust concerns.

Well, yeah. DUH!

Of course Oracle wants to dominate and Sun has been offered up to them on a platter. Sun is doing its best to look the Byzantine Empire in its latter stages and Oracle is doing its best to do an imitation of the Ottoman Turks circa 1453. It really was all over but the looting. Sun customers are pealing away because right now many of them don't trust Oracle's business plan.

By the way, Oracle's business plan is simple.

Besiege, take the city, loot and burn what they don't want and sell of into the slavery of unemployment those who are not useful.

What Oracle wants is Java and Solaris. Oracle doesn't innovate. It buys innovation. 7 billion and change is a cheap price for the 20 billion dollar empire of Larry, he who lacks any sentiment.

It's sad. Larry is what they deserve. All Jonathan the Almost had to do was to cut headcount back under 20,000 and eliminate hundreds of projects that were not making Sun any money. He couldn't do it and either could Scott the Maverick. He must be a maverick because he named his first born that very name and held him aloft at hockey games so we would all know it was true. They both abdicated to weekly and monthly executions (layoffs) that demoralized the populace and froze the will of its very strength. It's creativity and innovation.

But for the moment the course of empire is delayed in the tangled web of the EU. The attempt to salvage Sun is further destroying it through the loss of customers who have lost faith and the resultant lost revenue.

It was a glorious city and empire once upon a time but now the time of Larry is at hand.


For the moment things look a bit like this but not to worry.



Eventually peace will return.

Body Shock! 2:09-2:06

It's been 3 weeks since D and I ran 4:31.9 for 1200 meters. Except for several 100 meter workouts I have not been back to the track for a session of specific pace related work.

Today I went back to Prospect, warmed up for 23 minutes and decided I was good to go on 2 x 600 meters at 800 pace. I ran a shakedown 400 in 90 and was a bit breathless afterward. Of course I had not been down around 90 seconds for anything for 3 weeks. I walked, picked up Glen who asked to join me (he who is training for the marathon). I told him I was very glad for the company.

The first 600 was a 2:09 (86-43). It might have been faster but I felt a slight twinge in my left foot off to the side of the achilles so I decided to keep pace and not push. I walked 600 in between.

On the second 600, I drove the 400 in 84, felt really good (no twinge!) and ran the last 200 on 42 for a 2:06.

I was happy enough and after a recovery walk, I jogged 16 minutes to make the total workout 45 minutes.

I drove over to the club handicap race and had a great breakfast with the gang. Had a long talk with Jim afterward about how he was recovering from marathon training related injuries.

Recovery Week

Monday

I got out early on Monday and ran 50 easy minutes. My legs felt rested. It was cool and overcast. The sky was the color of slate. It felt good NOT having to run Sunday even though Saturday's run was on the easy side. I still have some residual soreness in my lower left leg but nothing that actually hurts when I run. I generally feel it before and after. I plan on an easy week. A couple of 50 minute runs on Monday and Wednesday, maybe 30-35 minutes Thursday or Friday and a brief rep workout on Saturday. I may not be fast but I have decided to be an age group 800/1500 meter runner. So I need to act like it.

Wednesday

I was jolted awake just before 6 am by the vibration of a heavy vehicle rumbling by our house. I tried to fall back but finally rolled out of bed and made coffee. I went out around 7 am for another 50 minutes of easy running. This every other day is feeling good. I double back on Thursday but probably for no more than 30-35 minutes.

Thursday

Did what I said I would do. I ran 35 minutes total most of it slow with Jake (who, by the way, is back running 60 minutes a day). It was quiet at Forbes Mill and the lot was just about empty. A young gal running with her boyfriend and dog blew by me going up to the dam. Jake said "I just don't care anymore!" and of course he is right.

The Heat Is On!!!!!

The heat is on! It cleared 100 yesterday. It looks like it will be in the 90's today.

I got out early jog-walking for 15 minutes with Amber. I then went over to WVC and ran slowly covering 65 minutes overall. The club ran short-six. It was an excruciating experience for most of them. Think death march! Danny was still talking about the heat during breakfast in the air-conditioned confines of Carrows an hour later.

16 FLAT!!!!!

Tuesday:



AM: I ran 45 minutes early at an easy pace. Putting in place a 4 day running plan to revive my legs. It was overcast and cool. Almost fall-like. Traffic increasing as schools begin to sequentially open up for the term. The plan is to get my ass over to Saratoga track this evening and run some striders and hook up with Danny (who by the way is the identifiable hero of Saratoga cross country). Everyone knows his name. It almost Cheers-like.

PM: Met Danny at the track. The weather felt hot and sticky. Not used to it. I have been a morning runner for months now. The track was crowded. The football team was working out and then Pop Warner showed up. These guys were all over the inside lanes. Danny almost collided with one player on his last rep. I ran around 30 minutes with 4 x 100 in 17-17-16-16 (drafting off Danny's 200's). Last one was 16 flat! Slight flare in the right groin. I need to be careful. The speed is there but the body needs to catch up. Iced when I got home.

75 minute day.

Thursday:

I was supposed to meet Jake at Forbes at 8 am but my car wouldn't start. I ended calling my auto service (CSAA) and had to wait for them to show. God, they were prompt. The problem was my battery so I bought a new one (installed by them on the spot). Then I drove up to Forbes, had coffee with Jake and Wally before heading off for a 60 minute painfully slow run. My legs are still sore from Tuesday. Things held together and I got the run in before the heat descended on Bay Area. I am definitely paying the price for the fast 100's.

DOMS-R-US

Time to change (again)

D is gone to Toronto so I drove to WVC and ran 50 minutes with 6 x 100 meter strides. I averaged 18 seconds. The club was running the infamous 36 x 200 meter 3 man relay. I checked in to find that 4 club runners, including me, had pulled their calf's in the past year so we're sort of a club within a club. Two of my colleagues wrap their calf muscles with an ace bandage. Several asked me how my achilles was doing (except it wasn't my achilles that took half of last year out, it was my calf).

Small turnout. The Pacific Association Cross Country season just began so many of the "studs" were over in Santa Cruz running the first of the series. It crossed my mind that I should consider running the series but then I reminded myself that {{{focus}}} will be critical for me to run a fast mile next year.

Sunday:

50 minutes. Legs tired. Stopped several times. Didn't really want to be out there today. It is time to cut back to a four and maybe even on occasion, three day training week. 5 days a week or even three in a row just beats me up no matter how slow the pace is.

Time to change again.

A couple of sounds bites from the past and present at Sun:

I ran into Smita, my old buddy from Sun. We hadn't talked in a year or more. It was good to catch up.

I also ran into another colleague who is still as Sun and is positioned to make the Oracle transition. He told me that he was in a meeting the other day and "Larry" called in on the phone to tell the group the direction they should be taking. After pontificating he left them with these words.

"Either you make it happen or your replacements will!"

Good Larry?

Evil Larry?

As for Sun.....

They're coming!

Adventures in Legs

Tuesday:

My legs felt better this morning. Not great but better than Sunday. I ran an easy 50 minutes. Not much going on. Traffic was light but I know it will go nuclear in the next several weeks as the local schools go back on line.

I am really thinking about going back to every other day running (or 4 days a week). I would rather run further the days I do run versus more days. I am a bit beat up. I hate to change anything because I have had steady improvement but I think I am running into the proverbial wall.


My heroine, Maggie Vessey went down yesterday in the semi's at Berlin. Looked like she was sleep walking through her heat. She ended up dead last. I am going to have to find another big blond to follow. :-(

Wednesday:

Ran 60 minutes this morning. Very quiet preschool year track. Almost empty of walkers and runners. Some of my college routes are cut off by construction going on. These temporary fences suddenly go up so I have to run other routes.

Legs OK but I am tired. Slight headaches during the day. I think I am over trained. Hard to believe because I seem to do so little but whatever it is, it is too much for right now. I have some nice momentum. Don't want to crater it. I will adjust. I have been thinking about 4 days a week and that may be the move that is necessary. I haven't been doubling but I may have to once or twice a week. I haven't run at lunch for months. As the weather cools I may go back to the Baylands.

Friday:

I took off with some trepidation. My right achilles was slightly sore last night even though it had not bothered me at all in recent memory. I taped and iced. The run turned out to be the usual. I slow jogged 60 minutes. My legs felt OK (as in O-K). No achilles problems. A tiny bit of tightness in my upper right calf right behind and just below the knee. I will need to be careful about that. Will The adventures in legs ever end?

4:31.9

Saturday:

Goal workout was 1200 meters in 4:30-33.

The place was Prospect High School. This might be the last run there for a while. WVC track is back open so I will drift back there for the time being.

Warmed up with D for a total of about 25 minutes including some strides. Then we ran a shake out 400 in 92. I admitted to feeling sluggish (or sluggo). I asked that we go out a bit slower and ramp up the pace as we ran.

The first lap was 94. I can't say it was easy. I wasn't totally into it. At 600 meters I thought to myself that if I was going to be a miler, I needed to run the planned workout regardless and tough it out. D had already decided that we had to pick up the second lap if we were going to hit out target time range. He told me later that he had decided to run a 90 and just hoped I would still be there.

We came through in a scintillating 3:04 and I was still there. Not maxed out but my quads were feeling it even though my breathing was fine. Down the backstretch I said to D that I was there which meant I didn't know if I could go any faster. Turns out I could. With 200 to go the pace quickened and I just went with it. I figured that I was fighting to get under 4:36 which is what we ran the last time we did this workout.

When we flashed across the line the time read 4:32. Actually 4:31.9 but who's counting. I was glad to get away with a workout inside my target range. I jogged down for 12 minutes and was surprised that my legs actually felt OK.

Bottom line. Breathing fine. Legs tired. I believe the 1000's last week plus the 60 minute run the next day ran me down a bit. I need to be more discreet.


Sunday:

A very slow (S-L-O-W) 60 minute run. I was the slowest guy on the track. I would like to say this was by design but really it was just because.

Because why?

Because my legs were tired.

work...WORK...WORK!

Tuesday:

Oh God, I woke up way too early. Too much on my mind (work...work...work).

4:30 AM. That vacant, empty time of summer twilight.* The sky just beginning to lighten in the west. I sneaked back under the covers, hiding. Maybe I would fall back.

No deal! I rolled out of bed around 5:15 (with a groan) after an unsuccessful attempt to fall back to sleep. Started the coffee and laid out on the couch. Amber came over and nuzzled me. The wonder dog, all 13 1/2 years of her was awake! I finally went out for a run at 6:30 having shaken myself awake. I jogged for 50 minutes coming back by the house at 25 minutes to get Sue some hot water and close the windows. By the time I finished the 2nd 25 minutes and walked back in the front door she was brewing coffee for herself. The rich, pure smell filled the house.

Showered and took Amber out for a walk.

*The diffused light from the sky during the early evening or early morning when the sun is below the horizon and its light is refracted by the earth's atmosphere.

Wednesday:

Good night sleep. Didn't want to get up (just beat the alarm). Had a mug of coffee and then went out and ran a sluggish 55 minutes of slow..slow including big loops at the college. I guess it's the day after syndrome. My legs felt OK yesterday but less so today. I did get stronger as the run went on. Low energy in the beginning and decent energy as things progressed. Amber didn't get her walk :-( and she gave me sad, guilty looks.

Thursday:

I drove over to Forbes Mill this morning. I hadn't been over there in months. Construction City going on near the parking lot and around the high school. My normal path was blocked so I had to take a circuitous route to get to the track and decided to take the "secret" trail back to Forbes. I finished off running a Dammit up and back for a total of 50 minutes.

Legs tired. No snap. Aggravated by early morning heat. A prelude to and warning of a 90 degree day.

Decided not to over analyze why I am tired. I just is.

Good "Enough" to Great

I read an interesting article on breakthroughs. I realize that even though I very committed to breaking 6 minutes for the mile (Good enough) , what I really want is a higher level of performance (Breakthrough). I will need to do some mind-work along with my regular training to get there. I am faced with doing more intelligent running, like it or not. But it won't mean much if I don't work on my systems of belief.

Gung Ho!

2 x 1000

Saturday

We ran over at Prospect High Track. Soccer players practicing. Runners on the track. A bit crowded for my taste.

Between running at home and on the track I did 25 minutes of slow jogging followed by striders.

The workout was 2 x 1000. Goal was 3:48-52. D lead perfectly and we did the first one in 3:47. It wasn't easy though. We didn't do the shakedown 400 and as usual it took me several laps to warm to the pace.

Walked 600 and then did another one. Got distracted by kids playing in the fast lanes between 400 and 500 meters. They barely moved out of the way. But it came back to haunt us when they were back there on the next lap. No track-sense. Parents did nothing to corral them and I lost my cool and my focus. We were able to get back on pace over the last 400 and run another 3:47. I felt better but still, the workout was tough. I checked. It was statistically slightly better than the 800's I ran last week.

Warmed down for 40 minute total.

D wants to shoot for sub 4:30 for the 1200 meter time trial next week. So coming through close to 3:00-3:02 and pushing that 3rd lap. I would be happy with 4:33 or under.

Sunday

Shel and I drove up to GG park and ran a DSE race. I jogged a very easy, sore legged 25 minutes before the race. I kept Shel company during the 5K which we ran in 29 minutes and change. Afterward, we ran back to the car. 60 minutes all in all.

Exciting highlights included the following:

Two young gals ripping by me on my 25 minute pre-race warm up.

Hearing some guy in black shorts tell his girlfriend that they were running slower than a ten minute pace. I was behind them at the time.

Catching and passing two young, tall gals in the last mile only to be caught by a woman we see all the time at these events who chants reaffirmation phrases to herself.

Way to go


Feeling good

Let's get going (as she unintentionally cuts me off..but then I am running as a bandit and don't plan on coming anywhere near the finish line).

Hum Drum Week and Maggie Vessey

Tuesday: Another call-in meeting. I couldn't stand it so I ran ahead of time. 50 minutes of easy jogging (I am a jogger!). I was lucky. I woke up early and quaffed some coffee and bolted out the door. Walked Amber afterward.

Wednesday: Another early morning run. 55 minutes under the stark calm of a a slate tinged overcast sky. I ran the usual route. Over to the track, big loops and then back adding on a bit extra to net 5 more minutes. The tall guy was down on the tartan blowing down 7:20-7:30 miles. He kept lapping me over and over. he on the inside lane, me on the outside lane and adding in the par course hill. But still.....

Thursday: I walked Amber (skies still very gray). I then went out and ran the usual route. The funny thing is that it started to drizzle heavily enough that I had to take off my sun glasses. They had beaded up and were choked with droplets. Anyway, 55 minutes. Legs felt sluggish. Short, tiny Asian girl moved away from me as I circled the track. Makes me once again think if every other day would be smarter. But then....I keep improving. Don't screw with it. It's not about these runs. It's about Saturday.

Went to the last All Comers of the season last evening to watch the action. Maggie Vessey, tops in the 800 in the world, showed up to run, coasting to a high 53 second 400 as a tune up for the 800 that will take place shortly in Berlin. She is world class looking. Tall, blond, slender but not skinny. Stood out. Striking.

McKayla Plank was there too. What ever happened to the Fast Woman rising star of 3-4 years ago? I meant to say hello but didn't. I know her but not that well. She didn't look like that gazelle of several years ago. Could be again with the right coach. Someone told me that she is injured.

Paying the price

I paid the price of Saturday's workout on Sunday morning. I ran 60 minutes very slowly. Legs were heavy but at least they were not sore. A very unremarkable run. I am sure Galloway would have rightly had me running 3 minutes and walking 1. It probably would have been smarter. There is a method to his jogger madness.

Sunday's are often the toughest workout of the week. It should be Saturday but I am usually well rested so outside of the pace, the reps are done on fresh legs.

The day after. That's the one.

2:58-2:55

Prospect High workout.

Goal was to run 2 x 800 in 2:58-3:00. Warmed up 25 minutes and did some striders. Then we (D, Jake and I) ran a shakeout 400 in 93. We walked a 400 and then launched into our first 800. As usual it was a slight struggle to get used to the pace (I am always sluggish at first) but we came through in 90 intact and ran the last lap in 88 for a 2:58!

We walked a lap and then did the second 800. D later told me that we came through 400 in 88 which was amazing because Jake (running one lap) was right with us. His fastest of the year. I had to admit that I felt very good. I guess was I was all shaked out. We ran the last lap in 87 for a 2:55!!!!

I warmed down with D for 10 minutes.

We averaged on the high side of 2:56.

Talked to Missy after the warmdown. She has become the typical devoted soccer mom except that her kids swim. She turns 40 later this year. If she trains she could be a force in her age group.

Gigantic group at breakfast. Took over the back room in Carrows.

Conservation Run

Friday: 45 minutes very slow trying to conserve all the energy I can for Saturday's workout.

I ran up the RR Tracks to the lake and circle it once. Then I jogged down to the college running through a typically It's end of the week, semi-deserted campus.

The days continue to be overcast in the early morning making for nice conditions.

55 minutes for putting one foot in front of the other

I got out early this morning and ran 55 minutes (again). Nothing unusual about the run. Just putting one foot in front of the other. Mr. 7:30 pace was at the track (That use to be a really easy day back when...). He grooves around the circuit lapping me regularly and this is not helped by the fact that I do big loops. I hardly ever walk the short hill anymore.

The cool morning continue.

Had lunch with Susan today, a colleague from my days at Sun. She is interested in the too long still open HR Director at Guidewire. It all came back in a rush. It was just about a year ago that I got roped into spending 3 months of my life at the personnel factory.

Cool Grey

Monday was the usual off day.

On Tuesday morning I walked Amber and then ran around while waiting for the call-in business meeting to kick off. So a repeat of last week. Running again with my cell phone in one hand and ear pieces and wire connectors flopping around. Did 55 minutes of slow running under cool, grey skies. The sun started to knife through the cloud cover just as I finished my jaunt.

The good news was the soreness in my left hamstring has disappeared so maybe it was just a slight case of DOMS.

Running Week of July 20th-July 26th 2009

Monday: Rest day

Tuesday: Dropped back to 50 minutes running very slowly while holding my cell phone. I was dialed into a work related conference call. Holding the cell wasn't too much of a distraction but having the ear piece and connecting wires flopping around is a bother. I know...I know...I should wear my blue tooth wireless ear piece but frankly it does a lousy job if filtering out street sounds.

Wednesday: Rolled out of bed and left my brains on the pillow (or at least that is what it felt like). I punched the coffee "on" button on the brewer and then tumbled onto the couch. I laid there for a few minutes listening to the coffee slurp it way down into the carafe. I peaked up over the couch and there was Amber staring at me with that "what's in it for me" look. That means her vitamins and and hasty exit to the backyard to "relieve" herself. I settled down and sipped from my tankard of coffee.

The run itself was another colossal 50 minute affair. It actually felt pretty good, all in all. I ran over the college and did big loops on the track and then headed back. Cutting back minutes seems to be working. I felt decent.

Thursday: I took a wild gamble and chose not to run. Instead I walked Amber in the morning, took a long late lunch with my friend and former co-worked, Jeanie, played hooky from work and went to the All Comers meet in the evening. Hobnobbed with Bert and Jake. We were all good club level runners back thirty years ago. Ran into Art, he of the cut physique. Met Maria who is a friend of D's. She talked to me but kept glancing at Art's pectorals. I could have been a radio personality for all she knew. A disembodied voice. She listened to me but Art is whom she gazed at.

Friday: I ran an easy 45 minutes. Ran into Jack who told me that Mike had had a hip replacement. Even power walkers get injured. Of course Jack in 79 and Mike is 82 but both were fast walkers. Jack still is. This tells me that while there are no rules, age is a wearing down process and I have to use my present time intelligently. Hips, knees. Whatever. They can just go.

Meanwhile I can hear my next door neighbor in his garage on his pneumatic stair-stepper working the hell out of himself. At least I think it is him. However, it could be his wife.

Saturday: Another session over at Prospect High. Ran 25 minutes very slowly as a warm up. I did some striders and then joined Jake and Dimitri for 4 x 400. First D and I did a shakeout 400 in 90 which was pretty fast. Then we launched into the main workout. Jake plastered himself to us. He is one tough guy. His legs were feeling heavy because of biking and...well, life.

The first 400 was an 82. I had to admit, it felt pretty good. In this reiteration of my running life, this was the very fastest for the first serious 400.

We walked a lap and did the second one in the high 83's. Once again, I felt strong. Upper legs a bit tired but nothing that was getting in the way. Just the faster start to this workout.

The third one felt sluggish and was a solid 84. D told me we had reached the 200 in 42 and he had just strided in.

The last was a go for it rep. We went out under control but fast. We hit the 200 in about 40 and kicked in a 38 for a 78 overall. This last one felt the best.

Jogged down for 9 minutes for a 40 minute total workout.

Last time we did this workout it was 88-85-83-82.

Big improvement!

Sunday: 60 slow minutes jogging around Cupertino. I could not run my usual big loops on the track. There was a breast cancer event going on so I ran the furtherlands of the campus and also around the small lake near McClellan and the RR Tracks. My hamstring was a bit sore and my right achilles bears watching. No pain but tight at times during the run. The latter could be because I wore my red racing shoes yesterday the reps.

Can 64 be the new 62?

I dropped back this morning and ran only 60 minutes. All in the interest of conserving energy.

In looking back at yesterday, I realize that I have somehow climbed back into roughly the same shape I was in, back in 2007. It seems strange. Can 64 be the new 62?

Negative Splits

Ran 5 minutes at home this morning to shake things out. I then drove over to Prospect and warmed up for another 17 minutes with "D" and Jake. I did some strider and passed on the shakedown 400.

The workout was a rare 1600 meter trial at around 95%.

I felt a bit lethargic but I had decided that I was going to do it regardless. I started my watch but didn't look at it the rest of the way. I tucked in and stayed behind D.

The first lap was like rolling out of bed in the morning. I knew I was going to do it but if someone had brought me a cup of java, I would just have soon have stayed put. I found out afterward that this was 96.

The second lap was a total change. I actually started feeling very good so I knew I was "into" it. In fact, several times, I felt like I was going to run up D's back. Later on I found out we had run a 99. In other words D had fallen asleep and of course because I wasn't clock watching, I had no idea that were behind pace.

3:15 at the 800.

The third lap was faster. I could feel the speeding up but I felt fine. I had expected that the last two laps would be quicker. We arrived at 1200 in 4:49 so we had run a 94.

On the final lap everything changed. We pushed down the backstretch and then really began to "drive" with 200 to go. I could finally feel the effort. As we hit the last 100 I came up on his shoulder and I worked at relaxing as we hammered our way to the finish.

As we came across the line I hit my stopwatch and heard D say "damn!". I figured that we hadn't broken 6:18 but I glanced down (finally) and saw 6:16!

We had run the last 800 in 3:01!

D felt bad because we hadn't broken 6:15 but frankly I could have cared less. My goal was to break 6:18. That had been my time trial PR for the last 26 months. Beating a time from two years ago was a major accomplishment so I was pleased.

I slow jogged for 12 minutes and called it a day.

6:18 hanging out there

Walked Amber again for a warm up followed by 50 minutes of slow running.

I want to have fair amount of energy for Saturday's trial effort. I hope to break that 6:18 for 1600 meters that has been hanging out there since May of 2007. It's not that 6:18 is that fast but it is faster than any of training has indicated for the past two years and two months.

Hesitation Stop

The day was somewhat cooler than yesterday. I could feel it right off. I walked Amber "The Wonder Dog" to shake out my legs for the main event.

Yes, you guessed it. Another 55 minutes of slow running. In fact I almost stopped at 50 minutes not because I was tired but because it seemed enough. I came to a hesitation stop at a stop light near my house and after a half a minute (or thinking about it) I decided to continue via a slightly elongated route which adding five big minutes to the run.

I felt no different at the end of the run with the added time than I had at the hesitation halt.

I thought about adding threshold intervals to my weekly routine. It could add some 3-5K strength to my workouts. It could also be a bridge too far. Daniels would say I should do these at a 7:10 pace based on where I think I am right now.

Emotional and Physical Fartlek

The weather has turned hotter than a barbecue. The moment I stepped out the door this morning I could feel that someone had turned up the blast furnace. I was glad I got out early. The plan was to run 55 minutes and keep the tempo at a snail's pace. I am happy to say that in this I was a total success.

I waddled over to the college track by the usually long route. I even ran around the astro turfed soccer field before touring the campus. Once on the track (Asian City as usual), I did big loops including short hill. At various moments I felt really good and at others not so good. The run was varied in this manner. Sort of emotional and physical fartlek. As I headed back home I kept saying to myself "I feel good!" I sounded like some motivational tape.

The truth was I sometimes felt good.

These days, I will take it. No legs pain and no big issues.

70 minutes of Galloway

I got out early or at least so my wife says. Anyway, I ran 70 minutes with short walk breaks thrown in for seasoning. Sunday has been a tough run given the fact that I run fairly hard on Saturday. I figured if I did a Galloway version I might feel better, go further and actually recover from the workout of the day before.

I started with 1 minute of walking and 4 minutes of running until I finally got to the track. Once there, I ran big loops walking the "hill". I began to actually feel pretty darn good and picked up the pace a bit (BIG MISTAKE!). Then I slowed things back down (VERY SMART!) and ran home.

Feeling good or too good is the moment to be very careful. Easy should be easy. Good rule of the road for older runners of a certain age.

Can Rich? Yes he can!

Prospect high track again. Warmed up a bit more than normal. 25-26 minutes with strides. Then we ran a shakedown 300 in 70. Shakedown in that it shakes out the cobwebs.

The workout was 2 x 800 in under 3:02 (which is what we did the last time we ran this).

I just followed "D" and we cruised to a 3:02. I felt OK but not strong like last week. As "D" said this is an adversity workout. I want to be able to run my goal times whether I am in top shape or not. Feeling strong is not always optional.

The second one felt much better but that is because we went through the first 400 in 94 (oops!) and scorched the second lap in 86 for a 3:00 flat. "D" fell asleep at the pacer wheel, he told me afterward. He was thinking, can Rich run 86???? Well, we did and I could have run faster. 2:58 was in the offing had we really burned the last 200.

I never felt in any sort of trouble.

With the warm down, I did around 40-41 minutes.

Getting monotonous

50 more minutes of slow running this morning. This getting monotonous (in a good way).

My legs feel great. It's the really slow running. I know it. I know it. I actually believe that I could ratchet things up quite a bit. Very Van Aaken-like. He would tell me, were he alive to tell me, that I should run a great many miles each day at a very slow pace with perhaps 3 x 500 of faster stuff added in every 2nd or 3rd day. It must have really burned Prefontaine to get out kicked by Norpoth given the polar opposite way both of them trained.

55 minutes of stuff

Another quiet early morning run. I ran (as always) over to the college just as a fitness class was gathering in the bleachers next to the track. I circled, running big loops and then headed back home.

Unremarkable 55 minute run but the stuff that my stamina is built on these days.

Business Meeting Run

This morning I combined my 55 minute run with a work related conference call. It was a nice distraction. The time went by in a flash (or so it seemed). I can't tell you what the call was about because if you knew I would have to send you to Siberia or worse, Fresno. Given that these meetings may become a regular thing, I may have to get used to not remembering the experience of my Tuesday morning runs.

I do remember vaguely running over to the local college track and circling the big loops several times. I believe there were other folks out there. Maybe even an early morning, summer golf class on the astro turf of the soccer field. It all blurs into insignificance next to the droning words of THE MEETING.

My legs felt OK even though the pace was little more than a crawl. But if this is what it takes for the age group, wannabe, world class miler to recover then so be it.

Linda dies: I run 55 minutes

I checked my email this morning while having coffee. Linda died in the early morning after a long battle with pancreatic cancer.

Nothing I could do but go out and run so I drove up with Shel to the city and ran for 55 minutes along the south embarcadero near the ball park. There was a 5K DSE run going on so I tagged along for most of it but I also ran 25 minutes before and a few minutes afterward. Most of the run was very slow with the exception of a 9 pace while I hung with Shel during the race.

Legs felt OK.

Somber mood.

Enjoy life.

Detachment is good but don't get attached to even that.

Best yet

Friday: I laid around like a cat all day yesterday (it was a work holiday). My body ached from running on the grass at Los Gatos. Advil and rest and pasta.

I slept well and woke feeling pretty refreshed. Drove over to Prospect and warmed up with Jake for 20 minutes with some striders. D was over on the artificial grass getting his barefoot warm up. Then we added in something new. 2 x 800 at an 8 minute pace with a one minute rest in between. Nothing too hard but the goal was to create a "load".

After the last 800 we waited one minute and then ran a 400 in 88 seconds. After that we went to our normal run a 400, walk a 400. The second 400 was 85 and I immediately knew I felt very good. The 3rd 400 was 83 and last was 82. My best workout yet. D was killer in how he led through the 400's. Each had a slightly negative split and each was slightly faster than the last.

I decided to walk several laps with Jake instead of doing my usual 10-12 minute easy jog. Not so much because I was tired but really because I had run my 4 miles which is my Saturday allotment for right now.

45 minutes of junk

I ditched the idea of running in the cool of the morning and traded it to become warm up buddy at the local all comers meet. So, 45 minutes of junk running, banter and a nice dinner (the Greek salad) at the Diner after the meet. It was warm but not "warm". Mid to high 70's at best but a real shift from the pre-9 am running that I have been doing of late.

Anyway, it was a choice not to run Friday and get it done today so I could have a day off. A rest day before Saturday.

The all comers crowd never ages. Only I do. They are mostly forever young. 31 years ago I ran a 9:44 two mile at this same event. Dust now, swept under the carpet of 3 decades of running.

I know every line

I did not sleep well last night. Visions of people who had lost their jobs ranged through my consciousness. This RIF did not go quietly into the night. Finally fell off very late. Must have slept some because I actually woke up this morning about 15 minutes ahead of the alarm. Sleep...Wake. So must have slept.

Coffee (Big Mug)

Let Amber out

Go run 55 minutes and I am surprised at how good I feel.

Faint impression of a PE Class sitting quietly up in the stands down the back stretch waiting for an instructor to show up.

Asian girl stretching after her run. She really works the crowd (if there was one). Very limber. I know every line of her body and I am hardly paying attention.

For now, this will have to do

It seemed cooler this morning. I blended into the pavement while trotting around Cupertino for 55 minutes. Eventually I ended up on the track doing big loops. That little par course section gives me the momentary feeling of being on a trail in the woods. Of course it is an illusion. It's just some dirt and trees at one end of a junior college track in the middle of suburbia Silicon Valley. But right now it's all I got. The price of getting onto some really great trails is the need run up some decent hills and I don't trust either calf to hold up.

For now, this will have to do.




Dirt and Trees lower part of the photo

Stumbling through 68 minutes of slow

The weatherman has really turned up the heat. Even though I got out the door by 8 am it was already very warm. I ran as slow as I could (almost falling asleep several times in the first few miles) taking a long route to the track. Once I arrived, I spotted Charles and Donna and ran with Charles for a while chatting about heart rate monitors (He wears one now. I rarely do). By the time I got back home I had stumbled through 68 minutes of hell bent for leather slow running.

Actually, once I started to match strides with Charles my pace picked up ever so slightly and my legs felt better. Second wind of some sort.

>On the "thinking what the hell I have to do going forward" stream of consciousness.

>I would like to get down to 135-36 but I have not been paying very much attention to my weight.

>I NEED TO START! I believe I will run faster if I take this step. 5-7 pounds under what I am today.

>I need to eat better. These protein days will kill me for sure. More carbs.

>Don't fiddle too much with my training. I can add slow minutes bit the rest has to remain the same.

1200 meter time trial

I am becoming a machine of sorts. After spending yesterday summarily executing people at work (a.k.a. RIF's) I was not at my best this morning. My mind was else where (LIKE ON RETIREMENT!!!!). But if you are a machine you flip the "on" switch and go do what you are supposed to do.

Met at Dimitri over at Prospect which once again was thankfully deserted and we warmed up for 20 minutes as slow as we could. I did some striders and my legs felt anything BUT heavy so I knew that I was OK. The goal was to break 4:40 for 1200 meters. I last did that 2 years ago.

We went out softly, running the first lap at 95. I had promised D that I wouldn't keep checking my watch so I had no idea what the split was. I wasn't full of energy but I felt alright. I could feel the pace shift slightly during the second lap as we scooted through in the 3:08 I had requested. Once again, I didn't check the watch. I found out this later on.

On the 3rd lap I could feel the effort but nothing I couldn't maintain. With 200 to go D said "Alright Rich," so I knew we were on track.

I clicked the stop watch and at last looked. It read 4:36:94. In my book, a 4:36 and change. 10 seconds faster than the last time I did this workout on May 23rd.

We walked a lap and then ran one more 400. "Nothing hard," I said. I was thinking 92-93 but as easy as it felt, it was an 87. A GOOD SIGN boys and girls.

I then did the requisite 14 slow...slow minutes as a warm down.

The time age grades to a 3:32 at age 30.

Tolerating Slow

I woke up early. 5:45 AM. I am not a morning person by design but have made myself into one because of running.

I did the coffee thing, a few chores and then ran a very easy 50 minute slow jog. As Galloway says for folks in my age group, it is best to run 3 days a week max. In other words every other day. he's probably right but he also mentions that a runner can do more days if there is no leg soreness.

Well, having no leg soreness is my middle name. You just have to have the ability to tolerate really slow days.

55 pain free, sluggish minutes

Low energy Tuesday.

I rolled out of bed and put away a big mug of coffee. Then I went out the door for an uninspired but resolute "crawling along" 55 pain free, sluggish minutes. Some days you just have to just do it even if laying around on the couch, sipping more coffee and browsing the web sounds much more enticing.

Anything sounded more enticing.

The weather has begun to heat up so getting out early made the run palpable. I suspect I am feeling the residuals of running reps on Saturday and then running a bit too hard on Sunday.

Still, my legs were pain free but then I have become a master of that.

Finally got on the web after showering and saw that 80 year old Earl Fee had run a 2:48, 800 meter. So we're 16 years apart and 6 seconds. I ran 2:54 last Saturday and even though I was time trialing, I am sure Fee looked the part.

Mistakes were made but......

Mistakes were made but not by me.

How often have I heard that?

Yesterday's run was too fast. A 9 minute per mile pace for 5K is very doable but not smart at this point of the game. If I am going to make it back (whatever back is) I need to keep my easy runs very easy.

DSE runs are a trap right now. If I run them at all I need to stick to the back of the pack or just show up and run my own workout.

S%#T! Can't believe that I am having this discussion about a 9 minute pace. ;-)

GG Park for 55 minutes

I drove up to Shel's this morning (early) and we high tailed it up to the DSE Race in GG Park in San Francisco. In keeping with my motto (I am not ready to race) I stayed towards the back of the pack and ran very easy. I had already warmed up for 25 minutes beforehand actually doing some very gentle hills. The race was from the conservatory down to and around Stow Lake and back. Two good hills but both were short stuff and not too steep. I started off with Bob who went off on how he had never recovered his strength from a water skiing accident that took place 10 years ago. His problem, IMHO, is that he runs twice a week and maybe totals 10 miles (maybe).

My total running time was around 55 minutes. I could have jogged for another 5 but decided to let it go.

The weather you ask? Spectacular. Sunny and mild. Just incredible.

Bob, Shel and I went for breakfast afterward.

2:14!!!!!!

OK. Just joking. I went up to Prospect and ran a 2:54 800 meter. If I age grade the time, it works out to be a 2:14 at age 25.

The actual workout was a 22 minute warm up with strides. We (Dimitri and I) then ran a shakedown 400 in 93 (felt very easy). I was announced that I was ready so we went out and ran a fairly even paced 87-87 equaling the 2.54. We then ran another 400 in 92. Lap walk in between reps. I jogged a 12 minute easy easy warm down.

Next week we'll go do a 1200. Of course we were supposed to do it this week but I wanted that sub 3, 800 meter.

No fuel in the gas tank?

On Wednesday morning I went out the door and did another ultra slow 50 minute run.

I Met Jake on Thursday and ran a combination of the trail and track at Forbes. 50 minutes again. Will be a while before we do this again. He will be running daily coaching sessions for his HS kids and I will run from Forbes alone or do my workouts from the house.

How slow can I train? That seems to be critical right now.

I also made sure I ate enough carbs especially that night at dinner. I believe that at times I under fuel myself (is that a saying???). Too much protein. Steaks two night in a row this past weekend. It just doesn't work. It's fun but no fuel in the gas tank.

I also wonder about 5 days a week. I will stick with it for now but it might be better for me to run Monday morning (long run), Tuesday afternoon (sprints), Thursday morning (longer run), Saturday morning (reps). This gives me 36-48 hours between workouts.

Little or no room to screw..............up

I decided to slow things back down. I have been feeling tired and slightly on the dragged out side of things. Maybe I had allowed my slow runs to get too fast (even though they were still really slow). Maybe I was inching up my daily running time on my recovery days (Yes, I was!). So today I went out in the morning and drifted for 50 minutes and kept the effort really easy...easy...easy.

I am realizing that at age 64 there is little or no room for screwing up. I am already playing with the five days a week fire. That and my hard workout are enough for now.

Ran into Ohio at the track. My pace was so slow that we were able to have a brief but detailed conversation about the NBA finals as I went by.

60 minutes

I ran for 60 minutes this morning. The weather can't last. It can't continue to be this good. Temps in the low 60's and overcast. I ran OK at best. Still tired from yesterday but I slowed down enough to complete the run without wiping myself out.

The club continues to put on the Holy City race (as in TODAY). I last ran it in 1976. It died a long time ago and often has more volunteers than participants.

Sluggo-ish 4 x 400

I felt sluggish today but went out to the track anyway. I did a 26 minute warm up with strides and and then Dimitri and I hooked up for 4 x 400. I asked that we start easy so we did the first one in 89 followed by a 88. I seem to be warming to the workout and got an 85 on the third one and 83 on the last one. I then did a slow 8 minute jog.

Still a long way from the 80 second average I am looking for but at least I held serve.

Probably will do a 1200 meter trial next week. We'll come through in 3:10 if all goes well and push the third lap.

Another 53 minutes..and another

Wednesday's run was a replication of Tuesday (almost exactly). Same general course & the same finishing time. In fact at one point of the run I began to wonder if it was still Tuesday.

Thursday:...And again. I seem to be stuck on 53 minutes and the same course.

Endless Big Loops

Amber woke me early by shoving her wet nose in my face. I am half asleep and she is already on her daily path to being the ultimate optimist; wagging her bushy tail. I stumbled out of bed, made coffee and sat around getting myself together. It was cool and overcast again. I finally got out the door and ran over to the college, did endless big loops and came back home.

53 minutes total.

Pretty Slow

Cool and overcast. I slogged through a 60 minute slow run. I could feel yesterday's workout so I ran as slow as I needed to so there was no soreness or pain. In the end that was pretty slow.

2 x 800

Key workout day over at Prospect High School. 2 x 800.

The track was basically empty except for 3 jogger women so after a 25 minute warm up including some striders, I was as ready to go as I would be. The signs hadn't been good. I had cut my finger and bumped my knee before I could even get out of the house. If I were the suspicious type, I would have bailed but instead I threw the sacred chickens overboard and ran the workout.

I settled behind Dimitri and just let him drag me through.

The first one was 3:04 with a 95 second first lap and an 89 second second.

On the next one we went through in 92 feeling much better than the last one. We then picked up slightly and ran in at 89 or 3:01 for both laps.

Jogged down for 9 minutes. 40 minutes total.

The last time we ran this it was 3:10-3:08 so this was a vast improvement.

3:09 average versus 3:02.5.

Zoo Animals

I am reading articles about people who had to take big cuts in pay to get back into the job market. The result was selling off or losing their homes, their enlarged life styles, their cable-telephone packages and of course their pride in where they were.

I will often say this. I know what it's like.

But then any animal in the zoo who thinks everything is linear gets caught like this. My pay will go up. My title will go up. My seniority will go up. The zookeepers will feed me each day at 4 pm. I can roar now and then and rev up the visitors.

Out in the wild life just doesn't work that way.

You survive as long as you can, any way you can.

No 4 pm feeding.

You eat when you bring down an animal prey. Your jaws close around its throat and you asphyxiate the thing that soon will be dinner. And even then it may not happen. Other prey animals have a way of showing up (lions for instance)who will think nothing of chasing you off and enjoying the fruits of your labor. You can't take it personally. You off looking for the next victim.

As much as possible I have adjusted my thinking about life styles and careers. I have whittled it down to the basics. I hunt, I eat. Sometimes I am the leader of the pack and more often I hunt alone. It changes day to day, week to week. I never get that attached. Certainly not to other beast of prey. I work on my hunting skills. I will collaborate if it means a meal. I am willing to share. I am even willing to help another animal hunt and let them have the meal. Especially if I am already full.

But cars. Houses. Cable packages. I have them all at various levels. I don't need much.

My car is 10 years old. 105,000 miles on it. I would like a new car. I can afford a new car.

But (and this is important)I don't need a new car. Not right now.

Beasts of prey often go long times between meals. You have to get used to being hungry at times and also enjoying the times when you have made a "kill", can roll over in the high grass and feel the sun.

Zoo animals enjoy the sun too. But they also like that 4 pm daily feeding. So they will suffer a cage or a fence.

I have recently wandered in from the wild and am enjoying living in a habitat. I have a great deal of freedom so for now whocan complain? It won't be for long though. It suits me for now (barely) but eventually I will bolt and seek the plains again.

Jakeless in Los Gatos

Jakeless today but I went to Forbes Mill anyway. The house cleaners were coming over so I had to vacate the place.

I ran a variety of different routes most of which were on soft surfaces. I dinked around for 54 minutes total. Could of gone to 55 but what's the point?

After the workout I spent the rest of the morning running errands and generally hanging out. Oh, and I changed the left rear tire on my car. I knew I was going up to see Big Bad Bill (my chiro) for an adjustment so the timing was right. The tire has a slow leak and now I can drop it off and have it fixed without tying up the car.

Early Morning Wake Up

Another early morning wake up call. Went out and slow jogged 53 minutes. Actually ran the short hills on the par course that caps one end of the track.

I used to run until my legs hurt. Now I run at a pace so that they don't hurt. Hopefully that makes sense?

52 minutes of slow

52 minutes of slow this morning.

Another action at work for late June/early July. My initial reaction was that of a Zoo Animal. The thought of it didn't panic me. It was more in the nature of wanting to know what might happen. Prey animals don't know what is going to happen. The only certainty is uncertainty. So I have shifted back to the veld.


In the jungle, the mighty jungle
The lion sleeps tonight
In the jungle, the mighty jungle
The lion sleeps tonight

Near the village, the peaceful village
The lion sleeps tonight
Near the village, the peaceful village
The lion sleeps tonight

Hush, my darling, don't fear, my darling
The lion sleeps tonight
Hush, my darling, don't fear, my darling
The lion sleeps tonight

50 minutes of recovery running

It was the day after and despite running relatively fast yesterday my legs felt really good today. I walked Amber for a warm up and then went out and ran 50 easy minutes. I made the mistake of running over to the college and "ran" (excuse the pun) right into some sort of cycling, running event that had the whole campus tied up. I doubled back and ran back to my favorite and reliable railroad tracks and circled the lake by the 7-11 and then jogged around until I was finally at 35 minutes and about 15 minutes from home.

Yes, I could have gone longer and yes, I could have run faster but right now things are working rather well so I have decided to hold things at this level. Later on I will up some of my runs to 60 minutes. Just not now.

4 x 400 again

On May 2nd I ran 4 x 400 in 92-90-90-88.

This morning I did them in 88-87-86-84. Not only were they faster but I felt stronger. I was hissing at Dimitri over the last two to pick up the last 200. Jake ran the workout too and didn't do too badly hitting all of them in the mid to high 90's with the last in 93. His fastest in a long time.

I ran 23 minutes beforehand with Jake, did some striders and ran another 10 minutes afterward.

I doubt I hit 40 minutes total. As Jake said, "Count the walking." ;-)

The Puma

Wednesday: Ran an easy 50 minutes in the morning.

I had a strange dream Wednesday night. For some reason I was on foot near El Camino Real in San Carlos. I was trying to get home to San Mateo where Sue and I first lived when we were married. I stopped to rest in the hallway of a building and must have dozed off because when I opened my eyes there was a puma standing over me. It wasn't snarling at all. Just wanting to play like a big cat. I felt some concern but no real fear and in the end I scratched its muzzle and behind its ears and it seemed content. Others came and wanted to harm it but I told them to leave the puma alone.

I woke up.....My first thought.

Coffee.

Thursday: Joined Jake at Forbes and ran two up and backs. The first was dam slow. 30 miniutes from my car. The second was a hair over 24 flat and I really felt good throughout.

Total of 54 minutes of running.

3rd day in a row

I may try some easy hills pretty soon






Jogged out the front door on this morning's run keeping it as slow as I could but after about 5 minutes I realized that I felt OK. Picked it up a touch and ran 50 minutes. Could easily have gone further. I actually passed a runner on the track!

Hallelujah

Left thigh a bit sore from God knows what. OK. Running. But I don't feel it when running. Just getting up from a chair or rolling off my other favorite perch, the bed. I took some Advil. Will ice later on.

The Big Bear Stayed Away

I went out the door on Sunday morning expecting to run 50 minutes but stayed to run an hour. My ol' legs felt recovered from yesterday and that surprised me. I kept waiting for the big bear to jump me like last week but it never came.

The air was that early morning crisp that sometimes descends heavily on the south bay this time of year. Almost like at Vashon running the peninsula. You can run it in t-shirt and shorts but you could wear gloves and long sleeves and come out as well. That's what today was like. To me this is summer. Not that hot, baking, sunlit "I love the heat" sort of day that people seem to crave.

4:46

I drove over the WVC but Dimitri and Jake told me that the track was closed (again) so we high tailed it over to Prospect. Very quiet track. Think empty. I warmed up with Jake for 23 minutes (having already done 5 minutes at home). Did some quick striders. Once again Dimitri and I agreed to 3:16-17 at the 800 and then whatever.

We went out in 96 which was a tad too fast but what the hey I thought. I kept my trap shut and Dimitri over corrected us down in the second lap so that we came through in 3:17. I came up on his shoulder which is a sign that we can pick it up. Then we went, gradually increasing the effort over the last 400 and came across the line in 4:46. An 89 second last lap.

Warmed down for 7 minutes with a few more striders and called it a day.

Jake faced the truth that he was not ready to run a 7 pace for 1200 meters and defaulted to a 200 meter workout.

Dimitri added in his usual 400 skimming to a 60 flat. Of course, like us all he wants faster.

I want faster because I feel that time is running out for me to do this sort of thing (run sub 6). I can feel the weight of aging but I also think of fast guys in their mid to late 60's and realize that I can shoehorn in more time if I stay the course.

Get under 6:20

Then get under 6:10

Then you'll know.


Anyway, I age graded the run. It's worth a 3:37 as an open runner.

Masters T&F Age-Graded Tables

The Age-Graded Factor in the 1500m for gender/age group M64 is 0.7598

A performance of 4:46 corresponds to an Open (ages 20-30) equivalent of 3:37.30

3:37 is what I would expect to be able to do if I was running a 4:50 mile.

Twice again to the dam

Forbes Mill again on Thursday morning. Beautiful day. Cool and windless. Jake and I ran up to the dam and back twice. I ran the hills but slowly. Slower than slow.

27 and change on the first up and back. 26 and a few on the second. About 53 and half minutes all together.

No calf problems (and how many times have we heard that before?) but the key was that I kept the pace easy and slow and ran the upgrades very slowly.

Breaking You Apart: But not today

Quietly ran 50 minutes this morning. I kept things slow (but then what's new about that?).

Master runners always think they can come back. As Jake said, "I wish my legs felt as good on the run as they felt in the car on the way over."

Nolan Shaheed has it right (IMHO). Just try to beat what you did last year.

You are always in a retreat. Age is relentless that way. Time and wear and tear are trying to break you apart. You win by showing up. So many others have fallen by the wayside. Their knees or hips or backs won't let them run anymore. It'll break you too. Just not today.

Soft Surfaces

I showed up at Forbes this morning and ran for 53 minutes. My legs actually felt reasonably good. I ran up the trail to the dam, getting to the top in 15 minutes (and change) and then came back down in 12 minutes. That added to my endless circling of the high school track kept most of the run on soft surfaces.

I may be overdoing this diet thing. I felt the lack of carbs which led to a slight cratering on my Sunday 60 minute run and again on Monday. I ate pasta last night and again tonight. I want to get my weight down but not at the cost of energy to fuel my so-called running. I am and continue to be a running, idiot savant.

Drag Ass 60 minutes

I beat the worst of the heat and ran a very slow 60 minutes today. I was out on the road around 7:30 AM. My legs were tired from yesterday.

I stumbled on an article about Frank Condon. He ran a 5:12 mile at age 66! Lives up in Chico, California. He runs 4 days a week. Two days in the park and two days on the track. There may be something for me to learn from him. I am obviously not his ability but just to hit my menial goal of breaking 6 minutes will require luck and skill.

If I ran one day of 100's and one day of my rep workout that would be my two days on the track. The other two could be 45-60 minute easy runs on the road. I might be fresher. As it was, I was drag assing around today.

Tough to break 6 but my real goal is 5:48. It will take a year to get there.

2 x 800

I went to WVC this morning, met Dimitri and warmed up for 25 minutes including striders.

The workout was 2 x 800 followed by 1 x 400.

We ran the 800's in 3:10-3:08 with a lap walk in between. Then Dimitri ran a 400 in 60 while I jogged some more. I almost didn't run the 400 but at the last moment I decided that I had to get by this inertia that makes me a coward.

I ran an 83.9 and felt really in control (no pushing).

The total workout including jogging around was 40 minutes.

And another

Ran "another" 50 minutes and felt good. Ran/walked to the dam in 15:30 and then came down in 12 minutes (all the way back to my car). Continued over to the school track jogged over there for a while.

Jake ran today. Whoa! Two days after his arrhythmia procedure. Breakfast afterward.

Talked big about going to 6 days.

Do I really want to do that?

At work (again)
:
I understand that there are 3 levels in my game

1. The cage

2. The habitat

3. The wild

There are good and bad things about all three but in the first two I am fed by someone else. In the last, I kill my own food. Presently, I am in the second level but I need to morph to the 3rd level to be effective.

Another good day

Ran another 50 minutes this morning. Cool and sunny but it's not supposed to remain that way. Heat in the forecast.

Once again my legs felt good. Two days in a row.

Two faster runners on the track. An Asian woman with a welders helmet sun visor and some young whippet who was tearing up the track on the inside lane.

Feeling Good

I rolled out of bed this morning, drank coffee (fuel of choice) and ran 50 minutes but not at the usual slow-slow pace that has become my trademark. I actually moved along after the first 5 minutes and felt pretty good. Who knows what the per mile was on this thing and who cares. It was nice just to feel decent and today I felt good.

The weather co-opted and stayed sunny and cool with almost no wind to speak of. One could go high on the mountain on a day like this.

Ready to go

I took the day off and drove with my son to Santa Rosa. Had lunch with my mother and then drove back. Nice seeing my mother but also sitting in the shade next to a deli and having a Macanudo cigar. It was at Oakmont and it was peaceful and quiet and million miles away from Silicon Valley.

When we got back to the house around 4 pm I went in and took an unplanned nap. Felt even better afterward.

I feel ready to go running-wise. Ready to go.

Jake made a comment at breakfast the other day.

I wish my legs felt as good during a workout as they did while I was driving over to the workout.

That could be the masters mantra but I pretty much have cease to care. The delta between how my legs feel when I am out for a run is very different (as in BIG) than how they feel when I hit the track to actually train.

60 minutes of slow

I ran the slowest of the slow this morning. 60 minutes of jogging. My wife mentioned that she saw me out running and noted that I didn't look very much like the runner she met on the February day 29 years ago. What she meant was that my style of running pretty much stunk out the joint. I agreed with her and mentioned that along with my age related slowdown I had added in my self imposed how slow could I run style.

I admit that I would happy running 3 miles of faster stuff rather than 6 miles of slow-slow but I am worried that I would simply bust my calf again.

The path of the world class master runner is lonely and slow.

2 x 600

West Valley College. Cool but getting warmer rather quickly. I met Dimitri and warmed up for 25 minutes with striders. Then ran 2 x 600 meters in 2:14-2:15. 10 Minute easy jog afterward. 40 minutes total.

The club was running 400's and we got tangled up in their workout at the start line but otherwise it was all good. The first 600 was tougher than the second one. I tend to warm into the workout. I felt like I could have run a 3rd one if I had chose to.

Dimitri then went and ran a 59 second 400 so he had a great day. Mine was on course. I did what I said I wanted to do. I have a long way to go.

Keeping it real

I ran 50 minutes at lunch on Tuesday. It wasn't what I would call HOT but it was in the mid to high 70's and humid. Still the run felt good and I had to hold back. Nice breeze in the Baylands kept it real.

I came right back Thursday morning and slow danced the dam loop and adding in another 15 minutes for a total of 45 easy minutes. Jake did the loop with me walking the hill. It was my first run to the bottom of the dam since late 2008.

Work has been boring lately. We all seem to be waiting for the other sandal to drop but it hasn't.

Rain softly but steadily

The weather has warmed up again while the universe tries to decided if it is spring or still winter.

I rolled out of bed early (for me), had some coffee and went out and ran 50 slow minutes. I got about 100 meters down the road and it began to rain softly but steadily. It wasn't a cold rain so it was actually refreshing.

Do You Want To Be A Millionaire

The following is not mine. It is floating around the web.



Dear Mr. President:

Please find below my suggestion for fixing America's economy.
Instead of giving billions of dollars to companies that will squander
the money on lavish parties and unearned bonuses, use the following plan.
You can call it the Patriotic Retirement Plan:
There are about 40 million people over 50 in the work force.
Pay them $1 million apiece severance for early retirement with the
following stipulations:
1) They MUST retire. Forty million job openings - Unemployment fixed.
2) They MUST buy a new American CAR. Forty million cars ordered - Auto
Industry fixed.
3) They MUST either buy a house or pay off their mortgage - Housing
Crisis fixed.
It can't get any easier than that!
If more money is needed, have all members of Congress and their
constituents pay their taxes...


Of course it is moronic for many reasons. It goes against everything this country believes in (but still, a million dollars...wow!)

Let's see, pay the taxes, end up with about $500,000 apiece. Just enough for a newly minted class of "dumb" millionaires to get into real financial trouble. So I pay off my 250K mortgage (hypothetical) buy a nice big American car and I have around 200K left. How do I live on that with a 0-3% annual return on investment (ROI).

No question the million will have to be tax free. Now you have 700K but still with present interest rates...uh, how do you live on that much money?

So I have to buy an American car?

I have my million and I am still working. How about just you paying off my house, you keep your American car and I will take it from there.

There is no free lunch.

Where is John Galt? (Not who is..but where is?)

Slow is a Bottomless Hole

I finished off the week with a 50 minute very slow run. I find that if I keep it slow enough (and slow is a bottomless, dark hole) I can recover well enough.

4 x 400

I got myself over to West Valley, warmed up for 20 minutes and did some quick striders. Then Dimitri and I launched into my goal pace, let's get used to 90 second pace, 400's. The club was down on the track too doing 200 meters. We avoided getting too tangled up with their workout.

I asked for and got 92-90-90-88. Walked a lap between each. Dimitri did a great job of leading me though. I felt much better than last Saturday. 10 minute slow slow warm down.

Strangely, for May, it is raining even though it held off during the workout. Not heavy rain. More of a lead colored sky with a drizzle machine left on. Even the sky is conserving water.

I own the track

I drove over to Forbes Mill and ran 45 minutes of slow stuff while Jake walked. He ran hard this past weekend and hasn't recovered yet.

The track was almost deserted. Several workout women and personal trainers mostly. I had the track to myself.

At the front: We are not invading the steppes just yet. In my underutilized way I have fallen back from the border and am staying very tactical. It's a good time to sharpen swords and clean our firearms. I need to know the lay of the land. Hard to go on without knowing exactly where Damascus is.