Saturday:

35 minute easy run.



Sunday:

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

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

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

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

Dimitri ran alongside of me throughout. 

Low Key Week-Low on sleep

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

Productive weekend

Saturday: Ran a easy 35 minutes.

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

Warmer Sunday.

Danny Return Week

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

C&C

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

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

Regular training next week....

Passing through

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

14:20

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

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

New PR of 14:20.

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

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

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

More slow running

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

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

Slow, slow and more slow.

Saturday: Slow running with Tom. 60 minutes

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

Decent back to back old man days.

Easy peasy

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

Time trial postponed

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

BUT!!!!!!

Sunday:

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

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

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

Sunday was a 70 minute total workout...

2 x 70

Tuesday...Thursday

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

Legs feel good.

Hitting on all cylinders

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

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

65-70%

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

It's getting warmer

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

Sunday: 70 minutes of striding straights and strong running.

I noticed that it's beginning to warm up.

EVA

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

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

14:54

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

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

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

ME = Really Really Slow

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

Tom = painfully slow

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

Villa run

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

Dusted

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

70 minutes

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

Back to back

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

MAF like

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

AT 1500

Saturday: Quiet 35 minute jog chatting with Brian Conroy.

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

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

We then jogged 25 minutes back to my house.

Danny showed up on time

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

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

Slow as I could

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

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

Slow weekend

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

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

60 minutes

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

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

AT Run

Saturday: 30 minute easy run.

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

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

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

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

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

I iced and put on capsaicin afterwards.

Quiet week

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

Low key weekend

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

HRM-R-US

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

We did 70 minutes and walked for a cool down.

E=LFG ( legs feel good )

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

Pain free weekend

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

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

I think I am ready to go again.

Painless run

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

Danny continues to call in sick.

Very EVA

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

I dog walked Lucy for 45 minutes midday.

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

Slow-stomp

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

WVC big easy

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

Tom's back

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

Stabilization workout

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

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

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

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

Legs

Cool morning. Low 40's. Brrrrrrrrrr!

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

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

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

Out and back x 2

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

Achy Breaky Legs

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

The trail traffic was sparse.

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

Weekend Report

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

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

Endless loops

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

F L A T

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

Later on I walked thirty minutes with Lucy.

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

Gentle Rich

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

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

Looking forward to deep tissue massage day on Monday.

Being careful

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

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

Aw, come on!

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

The weekend

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

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

Fastest yet for this workout.

Cool conditions both days. Very little sun or wind.

60 minutes in spring

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

There was blood

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

Unmotivatingly Cold

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

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

Ray Showed Up

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

We had a good breakfast group after the workout.

Hot Coffee

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

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

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

I was okay as long as I kept moving.

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

We stayed until the restaurant started to crowd up.

Running before the wind

We beat the wind this morning running for an hour in cool but sunny conditions. The wind kicked up just as we were finishing. It's the West Coast version of an Arctic blast. Winter in Silicon Valley.

Playing it safe

Another cool and sunny morning. It was in the low 40's so we (D and I) took our time warming up.
We ran sub tempo reps on the track. Believe me, it was nothing glorious. 8 x 400 at sub eight pace with a 200 meter walk-jog for recovery. Running 1:56-1:58 reps felt easy and smart. My right calf was tight but didn't bother me during the workout. I just wanted to play it safe.

Seven miles when all was totaled.

Cooling down in cool weather.

The weather cooled down and then some. It was in the 30's at the college this morning as I ran 38 minutes and change. Even though I didn't do the workout, I jogged around until Dino and George showed up and warmed down around campus with them.

Later on in the afternoon, I walked a half hour with Lucy.

Xmas day

Ran for 65 minutes this morning. Sunny, but cool and breezy. Not many people out. I had Cupertino pretty much to myself.

The day before the day before Xmas

One hour easy run with Tom and Danny at WVC. Spring-like conditions. Hard to believe its winter.

The Weekend

40 minutes easy on Saturday.

Sunday: ran a 26 minute warmup followed by reps.
1x400-500-600-600-400-400 ( each done on the .66 loop )...1:42-2:15-2:37-2:34-1:38-1:36
Walk-jog recovery between reps.

Ran with Dimitri.

Another feel good run

Tom, Danny I ran another easy 60 minutes at WVC. Once again, my legs felt good. The weather was cool and partially overcast.

Feel good run

Drove over to WVC and ran an easy 60 minutes with the boys. My legs felt good but the pace was slow.

Breakfast with Tom afterwards.

100-100

I walked with Lucy this morning for a half hour and then drove over to WVC for an hour run. Dimitri and I warmed up for 22 minutes and then ran 30 minutes of 100 stride (25 second avg) 100 jog. 10 minute warm down.

It was cool and partially overcast.

The Rains Came

A whopper of a full deluge type storm passed through on Thursday. I opted for breakfast with my buddies. It dried out Friday so I walked an hour. Saturday was a 30 minute run and a 30 minute dog walk.

Reps

I finally got back to running some reps. I was going to wait until Thursday but then found out the weather forecast called for rain and wind so I moved it forward. Tom walked (afib) and Danny I ran for about an hour throwing in 4 x 400 in 1:46-41-40-36. The last two were the easiest.

The weather was moderate. No wind. Thursday is supposed to be a combo wind tunnel and soaker.

Golden Gate Park run

I ran a slow shakedown run from the house this morning then drove up to the city with Shel and ran for 50 minutes in Golden Gate Park. Maybe 60 minutes total for the day. We measured off a downhill mile for our respective 70 year old attempts at sub 7 minutes next year. At 60 we both did sub 6.

Run and dog walk

Low key 30 minute morning run followed later on by a dog walk. So maybe four miles total.
Breakfast after the run was one of the best even though the restaurant was really crowded and noisy. Food and service was good as always. No complaints.

Thank you for your service!

Ran 60 minutes with Danny and Tom. Mid run a woman walking her dog smiles and says "Thank you  for your service."

Huh?

I don't get the fact that I'm sporting my USS Carl Vinson cap that another Danny gave me. I never served in the military. I guess with the aviator sunglasses and hat I look like a vet. I tell her that I was 4-F. She looks at me queerly. I am dead to her. She quickly moves on.

Danny said I should have done my John Wayne impersonation. I agree. What a missed opportunity.

5 am !

It rained again today. In fact the rain woke me up at a few ticks past 5 am in the morning. I tried to go back to sleep, but in the end I got up and made coffee.

Met Tom and later Danny over at WVC. SLOW-SLOW sixty minutes. Walks every four minutes. I didn't get soaked like Sunday and could have done without the nylon sweats.  

Saturday-Sunday

Saturday: 30 minute easy run followed by 30 minute dog walk.

Sunday: The rain hit Dimitri and I hard this morning. 70 minutes of hilly running with the latter half in a steady rain. I was drenched at the end. Had to change in the back seat of my Honda. Put all my wet stuff in a garbage bag, then went for coffee and a scone.

Tuesday - Thursday

Ran 60 minutes on Tuesday with Tom and Danny. We went up to see Big Bad Billy ( our chiro ) afterwards and then had breakfast.

On Thursday (today) I ran alone from home. Covered 85 minutes of mostly running. It's Thanksgiving and a bunch of people were out walking family style. All I know is that there's now 800 calories in the bank account.

4 x .33

WVC (as usual). Met up with Dimitri and did a 32 minute warmup followed by 4 x .33 (.33 jog). We basically did the tennis court loop running half at tempo and half as a recovery jog.

2:14-2:14-2:11-2:09.

2:12 average.

15 minute warm down. I believe the total workout was around 7 miles.

Playing

Slowly feeling better. I ran and walked for 65 minutes. Playing mostly. Danny ran & walked with me and Tom just strolled. We're quite a bunch. Got to admit that I felt good. We went down to Denny's later for breakfast and watched the beginning of a nice rainstorm.

Tom said it is ablation time. I hope so. There's only so many beta blockers a guy can take.

70 minutes easy

Not feeling that great. I've been short sheeting the bed on sleep. I feel like it's catching up to me.

I decided to run easy this morning and stay away from the reps. I ran 70 minutes with Dimitri. We ran up and down some nice long hills but took it very slow.

Really easy

30 minutes of really easy running while the club ran 1200's.

Tom's bad luck continues. He seems to have pulled a hammie running a blazing 13 minute pace.

I'm not sleeping well. No matter when I go to bed I'm waking up around 6:15 am.

One of my long term buddies mentioned that he's moving to Colorado for a woman. I told him not to sell his house. Try it for six months. Make sure. He just broke up with his long time lady friend. Sounds reboundish. I think he's gonna sell his place and move anyway.

Three blind mice

Ran slowly around WVC with Danny and Tom. Tom struggled because of beta blockers. He's been struggling more lately. He continues to look for a chemical solution to his afib and it ain't working but I've laid off recommending an ablation. Danny's overweight, Tom's fighting heart disease and I'm just slow. We're like three blind mice. We just keep running and laughing about it.

I didn't do any reps. Maybe Sunday.

Cruising

Just Tom and I today. We cruised 65 minutes with easy running around WVC and the local neighborhood. I could feel Sunday, but was not beat up because of it. Cooler temps but not winter yet.

Tough

Today's workout was reps at WVC with Dimitri. We warmed up for 25 minutes and then ran the following:

400 in 1:41
942 yards in 3:35 ( tough...tennis court loop minus 220 yards )
220 uphill yards in 54 ( last 220 of tennis court loop )
400 in 1:38 ( fire truck turned in front of us and we had to detour around it )
400 in 1:36

Big Loops

Club workout at WVC but as usual I wasn't in on it. I jogged around the big loop and the track for 40 minutes. Danny joined me for part if the run. Cool clear morning.

Not alone

Danny and I ran an easy sixty minutes at WVC.  Beautiful morning. Almost summer-like. I kept it easy because of the achilles, but it didn't bother me. I taped it tightly as a precaution.

Alone

Tom (head cold) and Danny (XC meet) bailed on me as I bailed on them on last Thursday (flying to Palm Springs). I ran alone for an hour up and down the trail at Blackberry Farm. My right achilles was bothering me a bit so halfway through the workout I dropped by the house and taped up my foot. That seemed to stop the discomfort but no question this bears watching. It's not coincidental that I've been using the slant board to stretch my calves. So for now I've stopped.

I used the HRM for the first time since my calf pull in early September. Stayed in the 130-140 range.

Home run

Flew home from Palm Springs late this morning. The weather in the South Bay was moderate. Mid 60's with a slight breeze. I hadn't run today so I got out in the early afternoon for an hour circling the neighborhood including the Blackberry Farm, McClellan Ranch trail.

Indian Wells

I took Thursday off. We traveled to Indian Wells for a short vacation. Way too hot (90's) to run by the time we arrived at the hotel. The next morning I walked for an hour BECAUSE I FORGOT TO PACK RUNNING SHORTS! Drove over to a sports store and bought a pair before lunch.

On Saturday I actually got out for a run. The weather had cooled of significantly (60's) and not humid. I ran 50 minutes through the concrete sidewalks and streets of the town. I kept to a 4-1 run-walk pattern and did okay. Probably haven't been eating enough carbs and I felt that a bit but slow running evens out lack of energy.

Indian Wells is not a runners town. It's a golfer's town. If runners were allowed on the links, all would be different.

Gang Run

60 minutes of slow running with the gang ( Tom, Danny, Rick ) at WVC. Walking to cool down afterwards. The weather is incredible.

Reps

Drove over to WVC both Saturday and Sunday.

Saturday was a non starter. My plan was to run 40 minutes easy, but instead I ran and walked for 30 minutes ( mostly walking ).

Sunday was business as usual but over at WVC.  Dimitri and I did a 20 minute warmup followed by:

400 in 1:42
400 in 1:40
400 in 1:40
500 in 2:10 (1:38-400 )
400 in 1:36
400 in 1:36

200 meter recovery between each rep.

The weather was cool and breezy on the backside.

Dragging

Ran another of those easy 60 minute workouts. I was scheduled to do reps but was dragging a bit so I passed. Tom and Danny joined me. Beautiful weather continues.

200 club

Rick and Tom and I jogged 60 minutes. We're all members of the 200% club. That means we now take twice as long to run a distance in comparison to our best days.

Example of the 200 club for a three mile training run.


1970's and 80's: 3 miles in 19:30

Now: 3 miles in 39:00

Real hills

I finally got back to running real hills again. Dimitri and I ran up Moody to Palo Alto park and back. We took it nice and slow arriving back at 76 minutes and change. I do admit to walking some of the uphill simply to go easy on the calf.

Hippy

My left hip was bothering me so I popped some ibuprofen. I drove over to the club and ran and walked for 50 minutes. I'd say 80% was pure running including a warm down around campus with some faster guys at a faster pace.  I felt good. Flowed along with little or no strain. Ice and more ibuprofen on tap for today.

Not too shabby

I ran 5 miles give or take this morning. Tom and I warmed up and then, joined by Danny, I proceeded to do 6 x 400 at fast ( for me ) tempo. 1:45-42-39-37-36-34. 200 recovery in between. I'm getting partial to 400's.

1:38-39 average. Age graded to 72 seconds. Not too shabby for 69.

Very Easy Day

Ran and walked for 70 minutes. Tom, Danny and Rick accompanied me. Used a 2-1 ratio for an hour which made it very easy. Walked for recovery. My legs felt decent after yesterday's massage. The weather has cooled off. Sunny but with heavy clouds coming from the southwest. The wind had picked up by breakfast time.

Something

I walked and ran 6 miles this morning. Stayed low versus running hills. Dimitri and I jogged around Foothill College Track so slow that everyone was passing us. Business as usual. I didn't sleep that well last night and felt sluggish so I decided to do something but not too tough.

Something ended up being 6 x 200 relaxed tempo. Started at 48 and dropped down to 44.  I was more than happy with the results.

40 minutes peppered

Ran a very easy 40 minutes this morning. Peppered the running with walking breaks. The club ran 3 x 1600 on the track. Danny dropped in a sub 7 minute mile. Not bad for 67 years old.

It was cool and overcast. Fall's coming!!!!

Bailing

Wow! Another cool morning. Tom and I ran 65 minutes (4-1). I decided not to run tempo for no good reason. Jus' felt like running and chatting so that's what we did. Danny bailed because he had a cold but joined me for breakfast. Tom ran but bailed on breakfast.

I'm thinking "time trial" for Sunday.

Fog's in

Wow! What's new.

Nada

Tom ( back from Cheeseheadville aka Wisconsin ) and I ran 65 minutes with Gallowalks thrown in to keep our legs fresh. Rick K ( he of the walkers and hikers ) joined us. The weather temporarily cooled down. The fog was in, not burning off until we were having coffee at a local Starbucks.

Danny's high school team is hosting a XC meet and he was off marking the course and setting up the finish area.

New Course

Dog walked Lucy and then drove over to meet Dimitri at Foothill. We ran a new course that took around an hour. Rolling hills at the beginning but pretty much downhill and flat after that. The weather wasn't too bad (we're in the midst of a heat wave). Very mild at 9 am.

I'm guessing at 7-8 miles total including the walks.

40 minutes

Saturday morning mid heat wave. It wasn't too bad in the morning at WVC so I jogged 40 minutes of 4-1. Don P joined me even though he had trouble getting extracted from his bike. The club ran step up, step down. Once again XC bled off runners so it was a small workout group. Only four of us at breakfast.

5 x 400

Tempo test day. After a slow warmup of 25 minutes Danny and I cruised 5 x 400.

1:49 ( 200 walk recovery after each one)
1:44
1:42
1:37
1:37


Generally, did not force the pace. Last two were nice surprises.