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.