Going to the mountain

Dimitri and I finally ran the going to the mountain course in the Los Altos Hills. This is a longer variation of our usual route. It adds one steep #@%* hill.

No wrong turns this time. 49 minutes to the summit and 30 minutes back down which shocked both of us given how easy it felt. Passed twice though by two young women (tall, brunette, athletic, cruising by us like we were jogging....Oh we were!). I kept my HR at or under 70%. If that meant walking some portions of the steeper hills, then I walked.

7:48's

Did my 8's this morning. Tom begged off due to heart rate issues. I ran 5 x 800 (2 minute rest) at a 7:48 pace. I used 168-172 as my AT range and right now I think it's right. I had to push early on to get up in zone but had to back off later to keep from going too high. The good news was that my recovery was excellent. My HR dropped back under 70% in a minute or less. Also, and this was the surprise, my reps got slightly faster as I progressed through them. The cool weather and two minute rest was probably the reason.

Good to Go Tom

It was Good to Go Tom today (versus Not Good to Go Tom). We didn't stay around the college much but instead ran Ray's warmup and the Northwest Passage that took us up to highway 9. It was cool but not cold so the running conditions were near perfect. I wore the HRM and mostly stayed in the 130 range. This was 15 beats below my target so the run wasn't hard.  Good Tom led the way. I hope he feels this good Thursday.

We hit an hour, walked a bit and called it a day.

KING OF THE FOURTH LANE

Another one of those days. An hour exacto, running slow at first and faster later on. I wore the HRM and let it run for me. My HR floated up to the mid 140's and I was actually passing other joggers on the track. For a brief time I was King of the Fourth Lane. The reality was a ten minute pace and sometimes faster. Age grade it and you have a 7:18 give or take. Mostly take.

8's with the HRM

8's this morning. Tom has been experimenting with not taking some of his meds to see if it would make a difference and it has! He stayed in the workout only taking one 800 off.

We ran 400-600-800 x 2 followed by a last 800. I wore the HRM and found that 166-170 was the range that I hit while doing the reps. After each rep my HR quickly dropped back under 70% so the recovery is about right.

Next week, no more mister nice guy. I'm going to do 2 x 400 followed by 4 x 800 followed by 2 x 400.

Easy hour run

Tom, Danny and I ran a very easy hour with walk breaks. T's and shorts. Seemed comfortable. First sign of summer. It's warming up. Real summer is several months off.

Altamont

Ran up Altamont to the park and back down the trails to Moody and then to the college.  I took it very easy. The hills did the work for me. 80 minutes total.

Dimitri joined me.

Real 8's

Ran 8's this morning. All four of us were there. Vince who had to be someplace before the meat of the workout began, Tom, who is dragging badly, and Danny who showed up halfway through dressed to the T's.

600-800-600-800-600-800.

I kept the pace closer to 8 minutes versus the 7:30 pace stuff I was doing. The goal is to go longer right now. Not faster. It turned out to be a good move. I felt good throughout.

Before the rain...

Storm came in and we figured it would be wet Tuesday morning but for some reason the calamity held off and we got in our run with only a few sprinkles. Tom who is tracing his problems to a probably calcium deficiency, ran fine and we did our hour. Danny did most of it coming out fashionably late (as always). It was cold and warm all at once depending if the sun came out from behind the gray clippers blowing over our heads. There wasn't much of a wind down below. It was all up high blowing clouds.

Later on I walked Lucy between the rain. So maybe I got in 7 miles today but I wouldn't bet on it.

Sluggish and then strong

I met up with Dimitri at Foothill. He wanted to milk every bit of value from his time by running tempo and fartlek on the track. I wanted to do the exact opposite. I was feeling sluggish and so I jogged around for an hour going pitifully slow at first and then later on speeding up to a 9:20 pace. That's 6:50 age graded to put it in perspective. So the last 30 minutes of the run was actually strong.
So it was like two workouts. One half abysmal and the second half acceptable.

Interesting workout today. My buddy Tom continues to have vascular issues related to his heart. He really can't run. He's headed back to see his cardiologist. My other friend Danny did the workout with me. We were both "off" our game but went ahead anyway. I wouldn't characterize the workout as hard but it wasn't a walk in the park either.

600-600-800-600-800-600

The first two reps were sluggish. But we got faster as we went along while avoiding upping the perceived effort. The 800's are in bold.

3:00, 2:57, 3:45, 2:51, 3:40, 2:47. 

The 800's were our strongest showings. Next week I move to three of them.

Big day

Big day!!!! 8-9 miles total.  Ran for an hour with Danny and Tom ( Tom was dragging ) in the morning and then walked three miles roundtrip with Bob to Tom's Cafe for lunch. It was a good day to die ( Hoka Hey ) but I survived.  Had a great convo with Bob on the best way to run The Double. This has been an ongoing thing with us. But honestly, I have never run The Double. May never run The Double.

81 minute run in the hills

Dimitri and I ran a variation of our usual routes up and down the Los Altos Hills. We clocked around 81 minutes when it was all done. We did take a wrong turn but ended up back at the college anyway. My legs felt recovered from Thursday. We made sure the run was at a very easy pace. The hills were enough work.

8's again

It was a full house this morning. Tom, Danny, Vince and myself. My legs felt better this morning. Not 100% but good enough to run the 8's. We decided to run 5 x 600 plus 1 x 800 (stepping up). Everything seem to come together though. I did feel the pace but I found that whether I pushed or ran relaxed the result was well under an 8 pace. Numbers like 2:51, 2:48, 2:46 kept popping up. Even the 800 was 3:42. I kept mumbling about backing off but I seemed grooved into a certain pace.

The hangover from Sunday's run was still evident but nothing like Tuesday. But I did pay a price.

On my way to 6 x 800.

Run in drag

Dragged through the workout this morning. 60 minutes plus dog walk. 7.5 miles total. Just not my day ( except for the dog walk with Lucy...that was good ). Probably a hangover from Sunday. I was not recovered yet.

64:29

Dimitri and I ran the Moody 7. Up and back. Nothing fancy ceptin I wore the HRM and vowed to get up into the 70-75% range and stay there. Steady state run...Legs felt good and loose so we went for a course record. Note to all. Course record somewhere in the low 74's.

We hit the top in 37 flat. Our best by 7 minutes. Came back in 27:29. Whola! New record. Shocked by the improvement. I was looking for low 70's. This one is gonna be tough to beat.

Circling the track

Ran the track for an hour straight with Vince and Danny. Hardly ever do this sort of thing for an easy run. It was kinda fun. "Just follow the line," Vince said. Just follow the line. 

Turns out Vince (good guy that he is) gave blood late last week which explains why he was "tired" on Tuesday. He had no idea that no good deed goes unpunished. He'd given away 1/10th of his oxygen carrying capacity. It takes 6-8 weeks for the body to replace the deficit. 

Easy Hour

Easy hour. Cool and sunny. I wore my cycling gloves to keep the chill off my hands.

Danny kept me company. We passed Vince who was walking on the track and did not make direct eye contact. He mumbled something about being tired. We left him alone. It was strange though.

My legs were still recovering from Sunday's hard run back down from the Park.  Quads felt sore. You never know in this old guy's running life. Some days you just don't have it but you just grin and joke your way through the run.

A good 75 minutes

Dimitri and I ran our usual course wining up to Palo Alto Park and back. My legs felt heavy going up and I was surprised that we got to the park entrance in just a tad over 45 minutes. We cooked coming back down. Legs started to feel great and we arrived at the end in the low 75's. So overall, a good run.

The weather was overcast and moderate. I wore a T and running shorts.

Gung Ho!

8's

Ran my 8's today except I'm beginning to think I better start calling them seven and a half's. (7 1/2)

After a good warmup I ran 8 x 600 averaging 2.48. Danny ran most of them with me and that helped big time. Anyway, much faster than two weeks ago. I didn't push the pace. I kept the effort even but I was just faster. Once again, we were off the track and using the tennis court loop instead. Much more fun that way.

I've been hesitant to use the HRM to gauge HR but the time may be coming. I am doing these by feel. I am getting faster at 600 which means it is time to go longer.

Torrid run

Ran early at WVC with Danny. At one point I ran close to 70% of max hitting a 9-9:20 pace. Age graded that equals a sub 7's. Low 9's are torrid these days.

It was actually warm out. Kind of humid.

Altamont

Dimitri and I ran up the never ending hill that is Altamont Road to Palo Alto Park and came back down Moody via trails, Moody Court and eventually Moody Road (aka Moody). We did it under 75 minutes. A little bit slower than last time but who's counting.

The weather was moderate but with post rain storm, clean air.

We had a good time arguing about whether or not the US should be involved in the Crimean mess. Actually we both agreed that the USA should stay out. I likened Russia's move to Hitler's with the Sudetenland back in 1937-38 that eventually swallowed up Czechoslovakia. That's where the disagreement resided. There's the rub. If the Ukraine disappears back into the stomach of mother Russia then I will be right.

No 8's today

It rained all night but cleared up just before my morning run. I decided not to run the 8's. Instead I jogged around with Danny for an hour. My HR stayed low. Mostly in the 120's. Either I am in awesome shape or this is my new 70%. Of course I doubt the latter and the former. The face that my HR stayed consistent and didn't climb told me that I wasn't running tired. I walked with Lucy before the run so maybe (maybe) I got in 7 miles today.

Busy day:

Walk Lucy
Run
Breakfast
Lunch
Chiro visit for pinched nerve in my shoulder

So goes the day of the retired Silicon Valley Warrior.

Tom-less run

Sunny and cool in the beginning but it warmed up. I did several loops before running into Danny (excuse the pun). I had strapped on my HRM to keep myself under control but it was unnecessary. I bopped along in the 120's maybe hung over from Sunday's 10 x 400.  Danny was overdressed and besides, he was in questionable shape given his recent history of chronic under training and two colds one right after the other.

The workout was 68 minutes total but there was some significant walking in the mix towards the end.

A Tom-less run, he being on vacation in the Caribbean.

Which reminds me of a song.

Love, exciting and new
Come Aboard. We're expecting you.
Love, life's sweetest reward.
Let it flow, it floats back to you.

Love Boat soon will be making another run
The Love Boat promises something for everyone
Set a course for adventure,
Your mind on a new romance.

Love won't hurt anymore
It's an open smile on a friendly shore.
Yes LOOOOOOOOOOOOOOOVE! It's LOOOOOOOOOOOOOOOVE! (hey-ah!)

Love Boat soon will be making another run
The Love Boat promises something for everyone
Set a course for adventure,
Your mind on a new romance.

Love won't hurt anymore
It's an open smile on a friendly shore.
It's LOOOOOOOOOOOOOOOVE! It's LOOOOOOOOOOOOOOOVE! It's
LOOOOOOOOOOOVE!
It's the Love Boat-ah! It's the Love Boat-ah!

source: http://www.lyricsondemand.com/tvthemes/theloveboatlyrics.htmlull

A bit too fast but.....

I decided to hang out at Foothill Track this morning and run 400's at whatever. It's been a stressful last 5 days and I figured that I'd go do something just to get it in. I warmed up slowly for 23 minutes and then ran 10 x 400 (200 walk) and surprised myself with consistent low 1:50's. It was all done under control. Sub tempo at best and my legs felt surprisingly good. I actually had to back off because I was beginning to nail 1:50 and probably would have gone under if I hadn't put the breaks on.

A bit too fast but not too hard.

6 miles of various

Didn't run until midday but finally went out and got in a 50-55 minute run. Not exactly sure because during one brief stop, I forgot to start up my watch again plus I stopped to talk to our UPS Delivery guy briefly. He's also a good friend.  Anyway, had to kinda, sorta rely on watch time versus stopwatch time. I also walked a mile with Lucy beforehand. Somewhere in there I got six miles of various something. Can't complain about the weather. Cool, hazy and a slight wind. I carried my iPhone in case Sue needed to call me. I made the mistake of turning on the Nike running ap. My pace varied between 10-10:30 on the flats and low 9's on the downhill sections. This closing in on 69 years old is unforgiving. If I age grade it, it's a bit more sane but slow is still slow.

It's been almost 29 years years since I was at my best running-wise.
It's been almost 19 years since I decided to stop racing.
I doubt very much I'll be around for another 29 years or maybe even 19.
I'm not complaining. Enjoying each day as much as I can,

I still get to run 3 days a week. I can walk with our dog Lucy.

Tight run

Tom, Vince and I were running and Danny was walkin'. We did our usual 60 minutes of various campus loops. My legs felt very good but my lower back was tight. I ran on though it.

Altamont

Dimitri and I had another great run today. We climbed out of Foothill College and headed up Altamont Road towards Palo Alto Park. Strangely even though the outbound course was a consistent steep uphill, we got up to the park entrance right around 44 minutes. We took the old way down which is a back road that drops down to Moody Road and then to the college. We got back to the finish in 74 minutes. We jogged a bit of the way into the college to round off the time at 75 minutes.

I wore my HRM which stayed right around 137 going out and back.  The weather was near perfect. Sunny, cool (50's) and windless.

Tennis Court 600's

8's but not on the track. Tom, Vince and I ran 8 x 600 on the half tennis court loop adding in 100 meters to make it 600.

The course ran downhill counter clockwise, turned in at the main driveway and then up towards the bathrooms to finish. No reference points to stay on pace at first. Just effort base. The first one was on the slow side but after that we were under an 8 pace the rest of the way. Actually I averaged 7:33 pace included the first really slow rep.

It was a nice break from the track. It's a fast course because of the downhill sections but you pay it back over the last uphill.

Foggy run

Vince, Tom and I on a foggy clingingly cold morning. We ran 60 minutes even though Tom came up a bit short with a calf pull. Hopefully it's nothing but then what's not nothing at our age?  Tom broke into a walk immediately which was smart. Been there. Done that. Four times in 2008 and again in early 2012. Deep tissue on my legs ever since.  Our little buddy missed again. He elected to go to the fat (gaining) farm with his wife for Valentine's week. It's called Reno. She gambles and he sits in the spa and relaxes. Both gain five pounds.

Hmmmmm...

Actually that sounds pretty nice except for the Reno part. Seems to me that there's got to be a spa and weight gaining place a great deal closer than Reno.

100 minutes of hills

Dimitri and I and ran a different course heading out of a Foothill College. Instead of heading up Moody we bore right and took Elena. 100 minutes of hills, rolling hills, long hills and other types of hills. Overcast but it didn't rain so the only wet was our own sweat. This was my longest run in a long time. I wore the HRM and stayed in the 65-70% range.

Great run but my lower back tightened up on the way back, I walked and ran my way out if it.

8's in the drizzle on a wet track

It rained last night and into the early morning. Tom and I figured that we would run half tennis court loops instead of the track but the rain let up send settled down into a drizzle. The track was wet but only several sections of the inside lane were flooded. So we went and did our 8 x 600 workout. We both got off to a slow start before we adjusted and began to mow the 600's down with precision. Well, mow might be too strong a word. After all it's only an 8 pace.

We'll stay there until Tom get's back from his cruise.

Long Valle Vista

Tom, Vince and I ran for an hour around campus and up long Valle Vista. We ended up back on campus and spotted Danny running wind sprints on the track. The weather was clear and felt cold. Tom must be on PEDS. He pushed the pace throughout. Afterward Danny, Tom and I drove up to see Bill Tarr for an adjustment and then went and had breakfast.

Seems I definitely have a pinched nerve (according to Bill). He did an adjustment plus I have been taking Aleve 1-2 x a day. It all helps but my left arm still numbs up at times.

Ritualistic Soaking of the Hands

The usual long run from Foothill College up Moody with the turnaround at Foothill-Palo Alto Park.
It rained most of the way drenching Dimitri and I. It didn't really bother either of us except for our cold and wet hands. My gloves, which are great for cold weather, did jack once they were soaked. Our time was okay. 81 minutes. That was from car to car.

8's and it rained last night

Tom, Danny and I ran 8's on the track. 6 x 700 and 1 x 400. Averaged under an eight pace. Tom was strong. Danny was running like he never took time off. It rained last night but the track wasn't very slick. I was still feeling Peach Hill from Tuesday and it was rep five before I began to feel decent. I never struggled though. My body goes onto eight pace auto pilot and I just sort of settle in.

Peach Hill

It was a full house today. Vince, Danny, Tom and myself. Tom and I ran a couple of college loops and then with Vince and Danny in tow, we ran Peach Hill. I wore my Fitbit off the front of my right hip where it seems to get the best reading. We chugged up Fruitvale, crossed highway 9 and then up (up) into the sidewalk-less neighborhoods of Saratoga. I was kinda dragging at the rear all the way to the top but recovered going back down. When we finished, sans Danny who made a life saving dash to the bathrooms as we re-entered the campus, I had 6 miles and change on my device. Tom's GPS watch had almost exactly the same reading.  The difference was a few 100's.

We were all pretty tired but breakfast and coffee perked us up.

A morning at the track

Today was a nowhere run...

60 minutes of the slowest running imaginable over at Foothill College Track . I warmed up with Dimitri very slowly, jogged around while he did his two mile trial and then warmed down with him afterward. There was a field hockey game going on and some of the mothers and kids seemed blissfully unaware of track etiquette. Not as bad as Saratoga High  School Track though. I chased one mother and her young daughter off the inside two lanes where she had parked her baby stroller. I was nice about it and so was she. Dimitri was coming by around and it had accident written all over it.

I thoroughly enjoyed it all. A fat Asian guy blazed jogged by us we were running so slowly.

8's on the track

8's on the track with Tom. Danny joined us for the last part of the workout. We're up to 6 x 600 and 2 x 400. I was my usual sluggish self for the first 3 x 600 but began to settle in after that. Pretty much stayed around an 8 pace or just under. The last several 600 we're 2:55. The last 400 was 1:53. All were sub tempo and I did them under control.

Tom hung in there until the 7th rep and then he didn't.

He still averaged around an 8 pace except for the 7th.

The warmup was 20 minutes. The warm down was walking to the car.

Another Fitbit Calibration Run

Tom and I ran sixty minutes at the college. Tried to further calibrate the Fitbit but it was way off this time. Ran the tennis court loop and a campus loop. We know the distances because the loops have been measured by a calibrated wheel but the Fitbit didn't even come close. It's seems more valuable on my walks.

Anyway, my legs felt good and Tom who juggled medications ran well too. Danny joined us for the last straightaway.

Fitbit

Dimitri and I ran a very pedestrian 89 minute up and back from Foothill College. We reached the upper park in an all time slow 50 minutes and came back down to our cars in 39 minutes. We were around 85 minutes at the last Y before you go into the college. It took us another 4 minutes to reach home base.

I took along the a Fitbit device that Tom and I calibrated on Thursday to see what the distance might be. The device said that we were over 8 miles but I would take that with a grain of salt until we use a GPS device to get a closer read. Fitbit "calibrated" said 8.25. It seems to read 5% less than actual.

But who knows for sure.

The day started cool but warmed up nicely.

Back out...back in

I threw my back out Monday and didn't run again until this morning. I took it easy jogging with Tom and Vince. We did 60 minutes with walk breaks every five. My back didn't tighten up so I am going to guess that I can return to regular training next week.

Chiro and massage helped to speed the healing process.

60 minutes at Foothill

I drove over to Foothill to run with Dimitri. We slowly warmed up together as he got ready for a one mile time trial. After that I picked up the effort taking my HR up to 140. I checked the pace and it was right around 9:20 per mile. Nothing FANTASTIC but good enough for my old body. It was a 6:54 effort age graded. I felt very strong and smooth doing this. 2-3 months ago this would have been a ten mpm pace.

After Dimitri had finished we slow jogged for another twenty minutes. I ended up about with an hour total.

The track was crowded. There was a kids field hockey game going on and people were walking back and forth across the track. Oblivious of course to runners.

Eights on the track

8 pace day on the track with Tom. We warmed up for 20 minutes and then launched into our veteran's version of tempo.

600-600-400-600-600-400-600-400 (200 walk recovery).

The first three were not easy but then from the fourth rep on things just flowed. Tom had exactly the opposite experience. He struggled from the first one all the way through to the end. He was literally staggering. I tried to talk him into backing off or just stopping but the guy is amazingly tough minded.  So he completed the workout but as I got faster and smoother (lucky me) he was getting slower and looked ragged.

But he finished. 

60 minutes

Met up with Tom and ran 60 minutes. We almost forget our walk breaks. Made 40 minutes before we decided to stop and stroll a bit. Still on the cool side. Hanging in the 30's but warms up to the 60's my midday.  I need a mental adjustment about cool weather. This is nothing in comparison to the arctic blast hanging over the Midwest.

Thursday is eight pace day. We're working our way up to 5 x 600 and 3 x 400. Danny showed up and walked around campus and then we all drove up to Bill Tarr's office for an adjustment.  Breakfast after. A GIANT bowl of oatmeal.

73 minute calorie burner

73 minutes of very easy running at a Foothill College with Dimitri. Temps were in the high 30's but frankly it felt much colder. We stayed down on campus so we could run in the sunlight versus the shade. A bit weenie but at least it helped get us through the run.

We ran into a group of marathoners doing mile repeats Galloway style.

4 x 400-600

Another relatively cold morning. 30's.....

Tom and I ran a good warmup and then reeled off 4 x 400-600 sets at a sub eight pace. I, for one, had trouble getting untracked but once we finished the first set (400-600) I began to go onto automatic. Tom hung in well today. Had no issues keeping up. Danny came down and walked for a while before we all went to breakfast.

I recovered from Peach Hill on Tuesday. I was concerned that it had taken too much out of me. Didn't bother Tom either.

Peach Hill

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

Anyway, 63 minutes total.

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

Walked Lucy for a half hour after breakfast.

On the track at Foothill

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

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

8 pace!

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

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

Solo Run

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

There was no reason.

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

I have a tough workout scheduled for Thursday.

Shut it down at an hour.

So I did.

PR Obliteration

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

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

Righting the ship

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

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

Whatever it is, we have a ways to go.

Slog(ing)

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

Slow down, Tom.

TOM! SLOW DOWN!

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

Timeless Run

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

Reps on the track

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

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

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

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

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

GOD, when is it gonna warm up?

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

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

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

Up and Back record

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

What am I finding out about myself ?

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

Just not right now...

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

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

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

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

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

A Good Run

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

Calorie Burner

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


Purely a calorie burner.

7 x 400

I showed up at WVC to hook up with Tom. We ran our usual hour and then some. The heart of the workout was 7 x 400 at an eight pace.  The club turnout for the usual Turkey Day 7 mile run was very light. Maybe 5-6 runners. Back in the day 15-20 people would be out for the event.

Wally and I grabbed breakfast at Holders. Runners showed up from a local Turkey Trot still wearing their purple T shirts and race numbers. When I raced my T would be soaked. No way I could wear it afterwards. Obviously a "participants" group. Not a competitive group.

You guys run slow but I'm still sweating

Vince ran with Tom and I today. In passing he made what was an innocent but pointed comment.

You guys run slow but I'm still sweating.

65 minutes at an easy pace. Drove up with Danny and Tom afterward to see Bill Tarr for our monthly chiro visit and breakfast. Danielle cut work and joined us for an early lunch ( for her ).

Winning back pace

After two days off it was good to get back at it.  60 minute run followed by a 40 minute dog walk.

I paced my buddy who was doing a 2 mile AT run. He ran 14:42 and I ran 800, lap off, 800, 2 laps off, 400. The only reason I didn't do two laps on the last one was that my left foot cramped up. It didn't bother me at all on the much slower paced warm down. Not sure of the cause. I might have tied my shoelaces too tight. 

Winning back pace is tough. I was never in oxygen debt but the effort was still a stretch. 

6 x 400

Running with Tom. Danny has all but disappeared from running or walking. I am hoping he'll come back after his cruise ( plus 5 pounds ). Anyway, we miss his company.

Tom and I went to the track after a 25 minute warmup and ran 6 x 400 at an 8 pace. I felt okay but Tom struggled. We warmed down to make it 60 minutes total. We're halfway there. Once we get to 12 x 400 we'll convert our 200 meter walk to a 200 meter jog walk. Then we'll tackle some longer reps.

65 minutes

Tom and I extended our time running to 65 minutes. We ran the trail up to HWY 9 as part of venue. Cool and overcast.

Drifting for 85 minutes

Dimitri and I really drifted through our "long" run this morning. 85 minutes. We started a bit deeper in the college parking lot and took our time getting to the top by the park. So I guess I could call this run "Park to Park". We got to the summit in 48 and came back down in 37. Usually we're up in 46-47 and 33 coming back down.

Who cares though.p? Slowing down is inevitable. You might as well practice it from time to time.

It was a sunny, cool morning but I got away with a T and cycling gloves.

5 x 400

Made it over to WVC and ran a good hour with Tom. We did a 25 minute warmup and then ran 5 x 400 at a tick under an 8 pace ( 1:59 per lap ). We walked 200 meters between reps. Then we headed around campus and ran the total workout time up to a total of sixty minutes.

Both of us felt pretty strong. It'll be interesting when we get to 12 x 400 with a 200 jog recovery.

Funeral Games

Another gap in postings. Walked Friday and Saturday but had to drive to Santa Rosa on Sunday. My mother passed on at age 91 that morning at around 3:15 am. Now begins the funeral games. My sister and I will prepare the estate for transition which culminates in the sale of my mother's home.

I finally got out for a run on Tuesday for 60 minutes. My legs were rested. I also rang up another 35 minutes of walking. Lucy was glad to see me back so she could be walked.

Anyway, for the record

My father lived from 1918-1999
My mother lived from 1922-2013

8 pace is the new six.

An hour of running and with some walking. Ran some 8 minute pace 400's at the track with a 200 meter walk for recovery. My long term goal is to get used to running faster on occasion.  8 pace is the new six. Tom joined me for the workout. He was really tired after we finished but by his own omission he ran too fast. I hope that I didn't too. I was within myself on each rep but then I have done faster with Dimitri.

Catching up

I realized I stopped posting last Thursday. So i am playing cach up. I walked long on both Friday and Saturday to burn calories  but got back to running on Sunday. 45 puny minutes. Unremarkable really. Then I walked with Lucy afterwards and bumped up my daily total to 70 minutes. Friday, Saturday and Sunday were all 70 minutes or more (just not a great deal of running).

Monday was a piddling two miles with Wonder Dog (aka...Lucy).

This morning was another 60 minute run followed by 30 minutes of walking including a visit to Blackberry farm with Lucy.

Warm, sunny and breezy.

IF THIS BE WINTER, THEN SO LET IT BE!

Cold College

Woke up early. 5:15 (((am)))

Ugh.

My mother is dying up in Santa Rosa. 91 years old. She's in hospice. EOL ain't pretty. Reminds me to enjoy life by the ounce. At least she gets to die in her house. We don't know when. Days. Weeks. Deathwatch by any other name.

I got out for my 60 minute run with Tom. Cold College but warmed up later on in the bright sun. Ended up alone at breakfast. Tom got a call from his wife, right after we ordered, that Ratman had showed up unannounced. Tom had to go so I was left alone with my pancakes.

Calorie Burner

Danny is still not running or walking. Tom and I ran an hour joined by Vince. Believe me, this run was nothing special. A calorie burner at best but I felt good especially with the continued addition of walk breaks of one minute in every ten minutes (9-1). Once again it was cool weather and overcast. I am still sticking with short sleeves and gloves but I can see where that is going to end soon.

Vince is a good addition. He is on his way to becoming a police officer so we may lose him to work. Good guy. Hope he shows up more.

81 minutes

Overcast and cool morning. Dimitri and I running the long hill from Foothill College to the park and back. It took a long time to climb into the sun. We took our friggin ease getting up to the halfway point. Two minutes slower than last time. No guard at the shack like there was all summer so no one to stop us from rootin' around the trails if we'd been of a mind to do so. But like cowards we turned back dropping down the same trail with urgency until we hit Moody and ran in like real athletes.

81 minutes. 48 up and out, 33 down and back.

Saw Jimmy and his wife in the parking lot. We chatted a bit. Then a coffee and a power bar recovery tango. Came home hungrier than ever and scarfed da bagel and yogurt.

Gallowalking

Another sixty minutes with Tom. Cool and overcast as we ran WVC loops. We've incorporated one minute walks every ten minutes. I read someplace that it's called Gallowalking after Jeff Galloway. Whatever it's called it seems to help with the continuous pounding.

These days it's all about keeping the legs fresh. Can't go nowhere on dead legs.

Sixty minutes of recovery

Recovery from Sunday was good. I ran an easy 60 minutes with Tom around WVC. Cool and overcast.

I am really slow

Showed up at Foothill for my Sunday morning run with Dimitri. The plan was for him to 8 laps on the track while I jumped in for six of them. The trouble was that some organization had taken over the stadium so we were out of luck. Instead we ran up Moody Road to the top ( just before the twisters begin ) and came back at AT pace. I ran an inglorious 15:10 ( 7:02-8:10 ).  The reason for the faster first mile is because the course drops steeply for the first 800 and then begins to flatten and roll out while still do continuing to gradually go downhill.

I am really slow. That's the takeaway.

But it was fun anyway.

Easy run

36 minutes of easy running around the track and the campus. The club was doing a track workout but us dog meat runners circled around and socialized. Nice breakfast afterward.

Cool morning but once the sun was up, it warmed up.

Return to Wally Wista

 Thursday was campus loops and Valle Vista (Wally Wista ) with Tom.

Tom is rounding back in shape and had to walk every five minutes heading up the hill.  I was glad to accompany him being the lazy bastard I am. If there is a slower way, I'll find it.

The return trip downhill was nice. We finally finished up in the track in 60 minutes. HRM was rarely over 135 the whole way.

Slow jog

Showed up to find Tom ( the walker ) ready to run. We did a cool sixty minutes at a slow jog. My HR was down in the 120's most of the time. I recommended that we walk one minute every 10 minutes which made it easier on Tom ( and me ). We also walked to cool down afterwards. So probably 65 minutes total.

Cool, sunny, slight breeze.

The Weekend

Saturday: The usual socializing, hanging out at the track, thirty minutes of easy jogging while Danielle ran her 4 x 400 rep workout.

Sunday: Dimitri and I ran up to Foothill Park and back. 80 minutes of super slow bliss. Great weather. Sunny and cool but warming to the 60's.

Better running

Thursday was interesting. Danny text. See you at breakfast. He has PF. No choice but to rest it.

Tom was at WVC but nursing a hammie and walking. Rick and I ran together. Felt more energetic due to focusing on carbs the day before. 60 minutes of mostly running but with some walking. Ended up on the track with some striders.

Cool weather at the beginning but it warmed up nicely.

Burning calories

On Monday I walked 5 miles. Between my 2 mile Lucy walk and a three mile round trip to Tom's Cafe for lunch with Bob and his houseguest, Charles, I burned up an extra 500 calories.

Tuesday was another dead legged day. 50 minutes of running and ten minutes of walking. Rick and Tom joined me. Danny was resting his injured foot. Something was not right. I was dragging and decided not to run 100's at the end.

We went to breakfast afterward. Tom said his hamstring was sore. The wages of going from mostly walking to mostly running in one big gulp.

Cashed it in

Not feeling that hot. Ran 30 minutes on Saturday and another 50 minutes on Sunday. Feeling lethargic and I seem to have a slightly upset stomach. I was going to run a time trial 800 Sunday but after warming up I (((knew))) it was not my day so I cashed it in. Went for coffee anyway. That and a slice of blueberry cake did the job.

I have been struggling with my running. That has been ongoing for some time. Like in late 1990 when I finally went to an every other day schedule, I know it is way past the time to shift again. I figure three days a week will be enough with walking as cross training. I plan to use the HRM to make sure I don't overtrain even though almost anything constitutes overtraining these days.

So I figure it this way.

3 days of running
Dog walks with Lucy most days
1-2 extended walks of an hour or more to burn calories

Now and then threshold workouts or tempo runs to see if I reverse the slow over the past year. Forget last year. That wasn't so good but it was faster than this year just because of age.

The other Rich

Ran at WVC ( boy, am I in a rut ). Danny and Tom....absent. Tom back in cheese head land and Danny doing something else. I didn't rush over. Had the extra cup of coffee and drifted over around 8:45. Rick (the other Rich) was there running so we joined up and ran together. It was an easy 50 minutes for me with some easy striders on the track to finish things off.

It was good to catch up with Rick. Last Thursday was a bit combatitive. The economy (blah...blah...blah...). 

Like flies

My running partners are going down like flies. Tom is having back issues and is reduced to walking. Danny has some mysterious foot problem and can't run at all.

I ran alone putting in a modest 50 minutes peppered with 100 meter strides and a 39 second 200.

The good news is that we all made it to breakfast.

Thursday I am on my own.

80 minute run

After two days off ( except for Doggie walks ) I ran 80 minutes with most of it spent climbing long hills in back of Foothill College. Beautiful day. Cool but sunny. Dimitri joined me and we ran up to Palo Alto Park and back. My legs felt okay. The Virtual week seem to be working.

I spent yesterday morning with John Clary at the Stanford XC Invite. Thousands of high school runners swarmed the golf course. College runners too. The start and finish are so remote and barricaded that you can't get close enough to really see the runners. We walked out on the course ( more barricades and flags ) and were able to see runners whiz by for a few fleeting seconds. In 1973, I watched Pre and John Ngeno finish a PAC 8 race right in front of where I was standing. Those days are gone.

Tom's Back

Tom returned from Cheesehead land aka Wisconsin. Danny and I ( and Rick K ) ran for 50 minutes including 5 x 100 striders. Rick got into over Obamacare and I told him to put a lid on it because it wasn't worth flushing a friendship down the toilet for. So we agreed to stop talking about something that neither of us were going to do anything about anyway.

We're a big country for talking but not for doing.

I guess I also pissed off the flag bearer from our 1984 Olympic Team because I told him I had never heard of him ( which was true ). Ed Burke. Actually I knew his story but had no memory of his name.

An all around edgy day.

50 minutes easy

I ran an easy 50 minutes with Danny over at WVC this morning. We did NOT do strides afterwards. We'll most likely add them to our Thursday run. The weather was perfect. Cool but not cold. Feels like fall is coming on.

Some threshold work

I took Friday and Saturday off except for Lucy walks. I had every intention of running on Saturday but the lure of coffee kept me glued to my carafe of black mud. I still showed up to watch the club workout and Thad breakfast afterward. But I did not run.

I felt more energetic on Sunday and ended up walking Lucy for a half hour and then running 55 minutes with Dimitri. He did his two mile run and I jumped in for 3 x 2 laps at what turned out to be AT or roughly 85% of max. I would run two laps, take off one and repeated that three times. The total was 11:36 for a mile and a half Of work. Looks pretty slow until I age graded it back to my fast days. It was almost spot on for threshold pace at age 30.

5 x 200 on my own

I was on my own today. Tom's in Cheeseville aka Wisconsin. Danny was putting on a race at Lockmart aka Lockheed.

I still went to the track because the house cleaners were at home. I jogged easily and sluggishly for twenty minutes before doing some short strides. I then dove into the workout. 5 x 200 (200 jog). 44-43-42-42-40. Warmed down afterward. 40 minutes all together. Gatorade and a power bar.

I didn't push the 200's but they were still tough. The 200 jog recovery made them challenging.  Doing them alone made them challenging. This workout tells me that I have a long way to go.

The Double

Did the double today. Ran an easy 40 minutes with Danny this morning including 5 x 100 on the track.

At noon Bob and I did our 3 mile walk to "the club" aka Burger Town and back.


Probably low balling it but around a 7 mile day.

100 minutes of something

I walked Lucy for a half hour, did a short dump run and then drove up to Foothill to catch up with Dimitri. It has been a month since we last ran. He was getting over a cold so we jogged an easy hour up and back on our usual hill course. Then we went to the track so I could do some striders.

19-18-18-17 ( walk back )

Not too bad for not pushing.

The running portion of my workout was right around 70 minutes. Add in the Lucy walk and it's a 100 minutes of something.

30 minute jog

I jogged 30 minutes over at the club.

While I was down on the track I timed Danielle's rep workout (400-600-400-200). Did my usual bulls##t socializing. Many of the usual XC runners chose not to drive all the way up to Redding. What a long haul that is. 257 miles or about 4.5 hours of driving each way. Maybe if I had a small private plane. Still 4 hours round trip.

Whoa!

Nope!

45 minutes with striders

Danny was a no show so I went it alone. I jogged around for 25 minutes and then went to the track. I ran off 3 x 100 (300 jog) in 19-20. I didn't push the 100's. Kept them strong and even.

Then I threw in a 200 in 38. Wow! A whole second faster than last Saturday.

I jogged around some more and finished off with another 100 in 19 and change.

45 minutes total including a short warmdown.

Tom and I went to breakfast.

40 minutes

Danny and I ran an easy 40 minutes at WVC and ended up with some striders on the track at the finish.

Same ole..same ole...

50 minutes

Got out early and walked Lucy. Then I ran for 50 minutes. I decided not to run longer. It didn't make sense the day after the 200's. I threw in some hills to make it challenging. 

Surprisingly I felt decent except for the bathroom "run" I had to make about 3/4th's of the way through. Just when I thought it was safe to explore the streets of Cupertino.

It's mid afternoon now on a heater of a day and I have the "nods".

4 x 200

Supposed to be an easy day but I had this feeling......

I jogged for ten minutes and caught up with Danielle who was going to run  a 4 x 400 cut down workout. I decided to pace off her effort but just do half the distance. I wanted to see if those striders were having any effect. The plan was run to the 200 mark and jog back.

46-43-42-39. Felt good too. Nothing outstanding but it's been since when that I last did anything at this pace?

We jogged around campus for a cool down.  Phil caught up with us halfway.

No idea??????

Left my stopwatch in the trunk of my car. Have no idea exactly how long Danny and I ran. Maybe (maybe) 40-45 minutes. It was kinda freeing.  We still ended up on the track striding 100's for five laps.
Tom mostly watched up. He is going in for some roto-rooter  work on his arteries next week. Should be back running with us the week after if all goes well. He had his first angioplasty ten years ago.

40 minutes

40 minutes today with Danny. He the victor of yesterday's club handicap race. We ran easy in the morning around WVC while he recounted his race. I was still feeling Sunday's AT run and Danny was tired from his race so we only did 3 x 100 at the finish.

"Kini" girl and her friends have disappeared from the volleyball area. Probably won't be back until next summer.

I did some age graded research on the mile. I have to run around 6:25 to equal the 5:19 I ran at age 50. A sub six is like running 4:24 as a youngster. I ran 4:31 at age 31. This won't be easy. For fast open and master runners those times may seem ridiculously easy but there's a day where they ain't. Ten years ago running sub six was an afterthought.

Another tempo run

I walked Lucy for a half hour and then jogged by a circuitous route to Blackberry Farm. I had decided to run a 15 minute tempo run. Five minutes longer than last weekend. My warmup was 18 minutes. I started closer to McClellan Ranch, running by last week's starting point and doing the loop up Byrne, down McClellan and snaking back through the ranch and into the Park. I ended up going all the way to the parking lot and circling it before time was up. I then jogged no walked 17 minutes to cool down.

My HR pretty much floated between 168-170 throughout the tempo part of the run. I felt in control and strong. It's more mental these days. My body is trying to get used to tempo effort after well over a year of not doing that effort ( a repetitive theme in my post competitive phase ).