I am going to have to claw my way back to respectability in this running game. But I know that intervals won't do it. Never has and never will. As much as possible I am going to run very other day.
Oops, I know this is a change in plans but it will work out to 3 days one week and 4 the next. I should be able to handle it.
My focus will be on increasing the time run on the days I run (duh).
If I do hard workouts they will be limited to one of several types.
Striders on the track. Real strides, not all out sprints.
I will more than likely adapt Tinman's CV's and tempo runs. They are way off anything hard like VO2 max work but should help me develop the ability to handle faster work. Even yesterday, running down the promenade south of AT & T Park, I was uncomfortable with the fast pace. Not with the oxygen intake part. I was no where near lactic acid per se. It was more of the physical nature of running harder than a slow jog. The mechanics are just not there.
Since I am close to 23 flat for 5K at 85-90% my plan is to focus on the next level which is 22:30. I can't believe I am this slow but I had better get used to this sort of thing. I may get faster for a time but eventually I will be slower.
CV pace is 7:24 (these are like threshold reps)
Tempo Pace is 8:09 (this is more like lactate runs)
I wonder what the latter converts to on the Forbes Mills loop?
Monday, February 15, 2010
Sunday, February 14, 2010
23:09
I ran another of those pesky 5K's at 85-90% of max. Typically I chose a Dolphin Club race up in San Francisco. It started about a mile south of the Giants Ball park, circled the outside of the stadium twice and then came back that same mile to the finish.
Nice course. Flat and relatively fast. It was cool, sopped in with fog and with a light head wind going out. Even with a 22 minute warm up my blood was like sludge but I just got out a quickly as I could to drive my HR up into my target range and then just stayed there for the rest of the way. I didn't look at my splits. My last run at this effort had been 23:38. The one before that was at 24 minutes and change so I just hoped to "do better".
I was further up in the pecking order, running with folks that I knew generally ran in the high 22's and low 23's. Of course I wasn't racing them. They were just company while I ran to my HR. I picked it up if I dropped below range (85%) and slowed down slightly if I went over 90%. So it was simply a game against myself.
Anyway, I came across in 23:09 which was better than my last effort but still 2 minutes slower than I was running these in 2007 & early 2008 (prior to pulling my calf). It is hard for me to believe I will ever get that 2 minutes back.
Realistically, getting down into the 22's would be nice.
The total workout including my 5 minute "dump" run in my neighborhood was 60 minutes.
27 minutes warm up
23:09, 5K at 85-90%
10 minute warm down
Nice course. Flat and relatively fast. It was cool, sopped in with fog and with a light head wind going out. Even with a 22 minute warm up my blood was like sludge but I just got out a quickly as I could to drive my HR up into my target range and then just stayed there for the rest of the way. I didn't look at my splits. My last run at this effort had been 23:38. The one before that was at 24 minutes and change so I just hoped to "do better".
I was further up in the pecking order, running with folks that I knew generally ran in the high 22's and low 23's. Of course I wasn't racing them. They were just company while I ran to my HR. I picked it up if I dropped below range (85%) and slowed down slightly if I went over 90%. So it was simply a game against myself.
Anyway, I came across in 23:09 which was better than my last effort but still 2 minutes slower than I was running these in 2007 & early 2008 (prior to pulling my calf). It is hard for me to believe I will ever get that 2 minutes back.
Realistically, getting down into the 22's would be nice.
The total workout including my 5 minute "dump" run in my neighborhood was 60 minutes.
27 minutes warm up
23:09, 5K at 85-90%
10 minute warm down
Thursday, February 11, 2010
81 minute progression run
Okay. I have decided to commit to a 3 day week running program for the next 3 months (at least).
Three days running and two days walking. Not quite what the Furman boys had in mind but close.
One day will be a longer progression run of 8-10 miles
One day will be a 85-90% threshold run. Generally this will be either a 3 mile/5K run or a loop at Forbes Mill.
One day will be either sprints or threshold intervals at 85-90%. It also could be a now and then a test time trial over the mile to 2 mile distance.
I figure it will take a month for me just to adjust.
I ran over 8 miles today for the first time in forever. It was a progression run of sorts but totaled out at 81 minutes including my dash to the bath (room) and back after the first loop.
The loops (sans the dash) were roughly 27:50-26:30-23:38.
Three days running and two days walking. Not quite what the Furman boys had in mind but close.
One day will be a longer progression run of 8-10 miles
One day will be a 85-90% threshold run. Generally this will be either a 3 mile/5K run or a loop at Forbes Mill.
One day will be either sprints or threshold intervals at 85-90%. It also could be a now and then a test time trial over the mile to 2 mile distance.
I figure it will take a month for me just to adjust.
I ran over 8 miles today for the first time in forever. It was a progression run of sorts but totaled out at 81 minutes including my dash to the bath (room) and back after the first loop.
The loops (sans the dash) were roughly 27:50-26:30-23:38.
Tuesday, February 09, 2010
Cheetah leaving by the exit
I seem to be going down fighting. @Work that is. I told my boss how I feel about Pit Bull while I counter her hammer like chess moves with my own indirect, counter moves. I stopped her cold on one of her unwanted and pointless campaigns. She doesn't even realize that I was coaching the other side. It was easy to outwit her.
But I am going to be gone in less than 3 weeks and time will run out. So in the end I get to be Cassandra and warn those dwindling few who will listen that HR is headed for a fall.
Really, what am I accomplishing?
One friend told me that I was going out like a tiger.
"Nope, I am a Cheetah," I said. "We can't climb trees."
I think I just need to go out quietly. My agitation tells me that I am running on empty. I will embrace the void. The outside of work life.
This will be me in March.....
But I am going to be gone in less than 3 weeks and time will run out. So in the end I get to be Cassandra and warn those dwindling few who will listen that HR is headed for a fall.
Really, what am I accomplishing?
One friend told me that I was going out like a tiger.
"Nope, I am a Cheetah," I said. "We can't climb trees."
I think I just need to go out quietly. My agitation tells me that I am running on empty. I will embrace the void. The outside of work life.
This will be me in March.....
Monday, February 08, 2010
Post Super Bowl Run
In the world of winding down from work there is time for a cup of java and then a nice whippy-legged 60 minute run. I got out reasonably early (8:30 AM) and ran my usual route over to the college. I did a mix of soccer field and big loops around the track until it was time to head back. No HRM on this run. I kept things slow.
Given that yesterday was a typical Super Bowl feed which included B-B-Q chicken and ribs, chips, dip and wine, it was amazing that I actually felt decent.
I did go into work afterward but only after hanging around the house all morning, showering and surfing the web.
Given that yesterday was a typical Super Bowl feed which included B-B-Q chicken and ribs, chips, dip and wine, it was amazing that I actually felt decent.
I did go into work afterward but only after hanging around the house all morning, showering and surfing the web.
Sunday, February 07, 2010
Target
So now I know that my weakness is exposure to hell bent for leather and lead, anger management, micromanaging, territorial types. To some extent this has been one of the footnotes of my so called career.
Bullies!
The words change but the concept is the same.
As I wrote some years ago, I must have a target painted on my back. Or perhaps I am the man painted on the target. Maybe I painted myself there.
Even in my soon-to-be last job, I ran into two of them. The first individual, I didn't bring in and the other I did bring in. The first person eventually self destructed but only after she played all of us against each other. The team pretty much hated her. While she was still here I moved offices to distance myself. I was ecstatic.
The second one was a good girl consultant until she was offered my job and then she turned into a pit bull. With only a month left I decided not to fight this one out but I realize fully that this is just another of those folks who think they can run me down while smiling to my face. At this moment I have 3 weeks to go and will continue to avoid her as much as possible.
Not ignore her. Just avoid any unnecessary contact. It isn't pleasant this tackling dummy thing.
I was hoping for a peaceful exit but that doesn't seem to be the case. Once you let one in the door, you shouldn't be surprised if it bites your hand and mauls you as you go down for the count.
Happily I will be heading out the door and she can maul someone else.
Bullies!
The words change but the concept is the same.
As I wrote some years ago, I must have a target painted on my back. Or perhaps I am the man painted on the target. Maybe I painted myself there.
Even in my soon-to-be last job, I ran into two of them. The first individual, I didn't bring in and the other I did bring in. The first person eventually self destructed but only after she played all of us against each other. The team pretty much hated her. While she was still here I moved offices to distance myself. I was ecstatic.
The second one was a good girl consultant until she was offered my job and then she turned into a pit bull. With only a month left I decided not to fight this one out but I realize fully that this is just another of those folks who think they can run me down while smiling to my face. At this moment I have 3 weeks to go and will continue to avoid her as much as possible.
Not ignore her. Just avoid any unnecessary contact. It isn't pleasant this tackling dummy thing.
I was hoping for a peaceful exit but that doesn't seem to be the case. Once you let one in the door, you shouldn't be surprised if it bites your hand and mauls you as you go down for the count.
Happily I will be heading out the door and she can maul someone else.
Saturday, February 06, 2010
Drills
I ran 70 minutes today right on the heels of a departing rainstorm. I kept the pace slow throughout.
In the middle of the workout I did drills on the track walking them instead of bounding them. I would jog in between. We'll see how sore I am later on but so far so good.
Big girl's soccer game over at the field so that was off limits. I stuck to big loops around the track.
In the middle of the workout I did drills on the track walking them instead of bounding them. I would jog in between. We'll see how sore I am later on but so far so good.
Big girl's soccer game over at the field so that was off limits. I stuck to big loops around the track.
Thursday, February 04, 2010
75% Solution
I headed over to Forbes and met up with a very punkish Jake. He was tired from two hard running days earlier in the week and a day of working on his house.
And I??
Fresh as a daisy from two full days off from any sort of running. We ended up running one loop together which was very easy and just under 28 minutes. My HR was in the high 130's. One the second loop I ratcheted my HR up to around 75% of max and cruised the course in 23:52. If I add in the warmup jog before and after the loops I was right around 71 minutes.
The ice cold, won't make eye contact, slim blond was there. A great deal younger than us. I get that but after so long, not even a smile. :-(
By the way, talking of blonds (and I am not so sure she is a real blond) here is where you will find most of them in Europe.
And I??
Fresh as a daisy from two full days off from any sort of running. We ended up running one loop together which was very easy and just under 28 minutes. My HR was in the high 130's. One the second loop I ratcheted my HR up to around 75% of max and cruised the course in 23:52. If I add in the warmup jog before and after the loops I was right around 71 minutes.
The ice cold, won't make eye contact, slim blond was there. A great deal younger than us. I get that but after so long, not even a smile. :-(
By the way, talking of blonds (and I am not so sure she is a real blond) here is where you will find most of them in Europe.
Wednesday, February 03, 2010
Inquisitor
Well, she seemed nice. It was supposed to be redemption of sort. You know. because of that first time when she was cross examining me (actually it was a job interview) and, unemployed and in need a job I had the courage to suddenly stand up and say this interview is over and I walked out of the office and the building into a 100 degree day. Nothing to look forward to except to get away from her big, arrogant ego and a long drive home, sans air conditioning.
Oh she came running out and apologized and I forgave her for being such a dick but I still went home. I knew, back then, that us working together would be HELL.
Redemption came around and I hired her and it was fine for 7-8 months as long as she was a contractor but then when I decided to leave and she backfilled my job. Except it was more like backhoeing my job. Suddenly it was all those years ago. Too bad. She looked so good on the outside.
BEFORE
A friend told me, she is an inquisitor, not inquisitive. That put things in perspective.
Now the disengagement comes more quickly. You can't engage with the psychotic not go a bit mad yourself.
Too bad. I stayed too long. So one more of those to hurdle and the road is clear.
AFTER
Oh she came running out and apologized and I forgave her for being such a dick but I still went home. I knew, back then, that us working together would be HELL.
Redemption came around and I hired her and it was fine for 7-8 months as long as she was a contractor but then when I decided to leave and she backfilled my job. Except it was more like backhoeing my job. Suddenly it was all those years ago. Too bad. She looked so good on the outside.
BEFORE
A friend told me, she is an inquisitor, not inquisitive. That put things in perspective.
Now the disengagement comes more quickly. You can't engage with the psychotic not go a bit mad yourself.
Too bad. I stayed too long. So one more of those to hurdle and the road is clear.
AFTER
Monday, February 01, 2010
60 minutes of easy running
I got out around 8:15 AM and ran 60 minutes. My legs felt surprisingly good especially since I walked an hour on Sunday and inserted some drills to put some zing in my legs. I felt none of it this morning.
The goal was to work a half day and I ended up staying down into the early evening. Met the new CEO. We chatted. May be a chance for me later on if I am outside HR. I won't count on it but if he still feels the same in a month or two, we can talk. It won't be about title or money. I will come back because the odds are long and it's the work I do best.
The goal was to work a half day and I ended up staying down into the early evening. Met the new CEO. We chatted. May be a chance for me later on if I am outside HR. I won't count on it but if he still feels the same in a month or two, we can talk. It won't be about title or money. I will come back because the odds are long and it's the work I do best.
Sunday, January 31, 2010
Stepping out
Monday is the beginning of my last 4 weeks as an employee anywhere (or so I hope). I need to begin to seriously transition my role. The first step is going to part time. The second step is caring a great deal less about how what will soon be my former job is done by my successor. So Monday, I will care a great deal less.
X's and O's my friend.
X's and O's.
My plan is to irrelevant about mid February and then just play out the string.
After March 1st I will begin that work fast I spoke about. One never wants to say never but I think about 90 days of not thinking or talking about work will go a long way to putting me into the neutral zone in transitioning my work life.
X's and O's my friend.
X's and O's.
My plan is to irrelevant about mid February and then just play out the string.
After March 1st I will begin that work fast I spoke about. One never wants to say never but I think about 90 days of not thinking or talking about work will go a long way to putting me into the neutral zone in transitioning my work life.
Saturday, January 30, 2010
75% test: 33:36
Wow! Another Saturday of sleeping in and missing the club workout. This is getting to be a real trend. I did make breakfast and caught up with Dimitri who may have a stress fracture. He hasn't run in weeks. He had an MRI last week and will find out the results next week.
I did finally run but waited until after high noon to go out. Blue skies had given way to clouds coming in. I had decided to run my test course at 75-77% of max so I got out fast (based on today's standards). I felt good but even though the weather was cool, I still had to slow somewhat to keep my HR at or under my target. Of course that is the idea. Run fast until you have to slow down.
I got back home in 33:36 which was about a minute and 18 seconds faster than when I last ran the course at 70%. For some reason I think that 70% was better in its class versus this run. but then when I stop to think about it, 78 seconds faster ain't just hay. Afterward I slowed down to a jog and ran the clock to one hour.
Anyway, 33:36 is my 75% target time to beat.
I did finally run but waited until after high noon to go out. Blue skies had given way to clouds coming in. I had decided to run my test course at 75-77% of max so I got out fast (based on today's standards). I felt good but even though the weather was cool, I still had to slow somewhat to keep my HR at or under my target. Of course that is the idea. Run fast until you have to slow down.
I got back home in 33:36 which was about a minute and 18 seconds faster than when I last ran the course at 70%. For some reason I think that 70% was better in its class versus this run. but then when I stop to think about it, 78 seconds faster ain't just hay. Afterward I slowed down to a jog and ran the clock to one hour.
Anyway, 33:36 is my 75% target time to beat.
Thursday, January 28, 2010
Old Forbes Mill
I drove over to old Forbes Mill. Jake couldn't make it. Some sort of flu bug. I had a nice run anyway covering 70 minutes on the trails. It was cool and the ground was wet with runoff from recent rains but it all worked out anyway. I kept my HRM in the low 140's most of the way.
Wednesday, January 27, 2010
Felt Good
47 minutes this morning. On the cool side but thanks to a bountiful, carb loaded Tuesday I actually felt OK. I originally was just going to run an easy 45 minutes but decided to up it to 50 when I ran into one of our club members and we stopped to chat. By the time I finally headed home I was back to the 45 minutes plan but was too far away to avoid going over that and eventually landing on the BIG Forty-Seven.
Monday, January 25, 2010
Who Dat?
I ran early today to head off the rain that never came. I paid the price for eating comfort food on Sunday. Ribs, Chinese food, chocolate, lemon scone and a banana for good measure. No coffee in the morning. Just launched myself out the door for 70 minutes of dead legged, no good carbs, running. OK, sort of like running in jello but running never the less. The girls were back walking at the track (Who Dat?). Strange group of females and because I am not a young alpha male, they take no notice of me which means I am sort of invisible. I ran my loops stopping once at the bathroom and continuing to grind out the yards until I finally gave myself permission to head back home.
Sunday, January 24, 2010
Obsolete
If it weren't for the friendship I have with my present boss (the last boss I will have..hopefully) I would be out of my job right now. Two weeks is even too long much less 5 more weeks. I am going to have to act like a obsolete battleship and just swing at my moorings until I can pull the flag down. Of course I am not obsolete but it is good to have a cover story.
Saturday, January 23, 2010
60 minute run
So I dragged ass all week and hadn't run since last Monday. The trip to Seattle, the Governor's birthday, the trip back. Overloaded with restaurants, banquet halls , airports and airplanes. I don't travel well. I used to (once I cleared jet lag) but that was a million years ago. I got home early enough yesterday from SJC to run but instead laid around the house and surfed the web and watched TV.
So today was it but I delayed the inevitable, slept in, had a giant mug of coffee and drove over to the vets to pick up Amber's ashes.
I let her ride up in the front seat with me. She would have liked that.
I finally got out in the early afternoon and ran 60 minutes with the HRM grooved in the 140's most of the way. Nice run. I totally missed the showers that wet things down in the morning. Mostly it was sunny and breezy. No complaints.
So today was it but I delayed the inevitable, slept in, had a giant mug of coffee and drove over to the vets to pick up Amber's ashes.
I let her ride up in the front seat with me. She would have liked that.
I finally got out in the early afternoon and ran 60 minutes with the HRM grooved in the 140's most of the way. Nice run. I totally missed the showers that wet things down in the morning. Mostly it was sunny and breezy. No complaints.
Wednesday, January 20, 2010
The Last Runner Sitting
.The last runner standing has become the last runner sitting. Rain has lashed the Bay Area for the past 3 days. I ran Monday because I had all day to run and dry out. Tuesday was my normal day off. Wednesday is a travel day to Seattle for my father in law's 100th birthday. Of course it is raining up there too. I decided to just chill and run Friday afternoon when I get home or Saturday which is a normal running day. It makes little difference these days if I miss several runs. I can pick it up later on
Monday, January 18, 2010
Blown Around for 75 minutes
A big storm came in and drenched the place. I waited until late morning before heading out the door for 75 minutes of slow running. I got blown around quite a bit but except for a few short periods the rain was never that bad. My college loop course was compromised. I now know what all weather surface means.
Water stands on top of it.
The far side of the soccer field was flooded. I pranced through it anyway and got my feet soaked. I pretty much had the track to myself.
I was glad I did the run. Very Chicago Bears, monsters of the midway type of running (and I am not even a Bears fan).
Water stands on top of it.
The far side of the soccer field was flooded. I pranced through it anyway and got my feet soaked. I pretty much had the track to myself.
I was glad I did the run. Very Chicago Bears, monsters of the midway type of running (and I am not even a Bears fan).
Saturday, January 16, 2010
Test Course: 34:54...HUH!
I ran an easy 15 minutes this morning before joining my club at breakfast. At noontime I went out and ran my test course at 70%. Last time out I did a 37:38 which was a 25 second improvement over the time before that.
This time I cruised 34:54 which shocked me. The conditions were similar to the last two runs. Afterward I thought that maybe I had missed a lap over at the college but in reviewing the run, I realized that I hadn't short sheeted anything. I had just nailed the course. HR in the 148-152 range the whole way.
I am not totally sure why this level of improvement happened. Maybe it was running only 3 days this week or maybe it is because I am distancing myself from reps and sprints. In any case I will continue to run 3-4 days a week with an emphasis on 3 until I finish working.
This time I cruised 34:54 which shocked me. The conditions were similar to the last two runs. Afterward I thought that maybe I had missed a lap over at the college but in reviewing the run, I realized that I hadn't short sheeted anything. I had just nailed the course. HR in the 148-152 range the whole way.
I am not totally sure why this level of improvement happened. Maybe it was running only 3 days this week or maybe it is because I am distancing myself from reps and sprints. In any case I will continue to run 3-4 days a week with an emphasis on 3 until I finish working.
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