A friend is coming out to visit Saturday. He of the 100 mpw. His wife is up to 100 miles too. Both of them live and breathe running. They are like running pit bull-terriers. The incredible thing is that my friend is turning 60. His wife is about 20 years younger than he is.
When I was running my best I had no desire to run 100 mpw. I did spend years in the 60-70 mpw range but as insane as that might seem, that was about an hour a day and maybe 90 minutes on Sunday. Mostly it was lunch. At work, while others went out to lunch, I ran for lunch and had something to eat back at my desk. It really was easy. I would leave the office around 11:25 and be at my friend's office about 8-10 minutes later. A quick change in the bathroom and we were out the door. Usually there were 3-4 of us and we ran at about a 6:30-45 minute pace. In an hour we could easily cover 9 miles.
Back in the office, wet towel down (sorry, no shower) and back to work.
When I wasn't running with these guys I taught myself to run from my car. I didn't wear underwear. I wore running shorts so stripping down and getting into my running clothes was easy even in a parking lot. I won't describe the reverse process but yes, i could get back into my work clothes and not miss a beat. Often there was a bathroom handy but if not then I made do. I learned not to tell people how I did this. Women particularly couldn't GROK it.
"What no shower! I couldn't do that." Of course this was followed by, "I have to lose weight." There is a "Duh" factor in there someplace.
The goal was to run and not to let things like location and shower availability stop me. Even if my legs give out tomorrow, I made it work for 38 years. When I needed to run miles, I didn't let things get in the way.
Now the rules are the same but it's every other day. But I am known at times to still run from my car.
Tuesday, July 11, 2006
Monday, July 10, 2006
90 minutes
I took off just after 8 am this morning and ran 90 minutes with some hills. The pace was sub-slow if there is such a thing. It started to warm up in the latter part of the run. Not too bad though. I did not wear my knee strap but started the run at little more than a walk. I had almost no trouble in the area. The knee seems to be getting better.
Talked to Jim via email this weekend. He is starting to go back to exactly what injured him but on the other hand the guy is fast for a 60 year old. He doesn't really compromise. He wants to run 6-7 days a week with 2-3 hard days. The hard days may not be all out. More in the AT/LT area but he still is very injury prone. I am glad if I can do one of those workouts in a week.
Oh, let's face it. I rarely do one a week much less one very two-three weeks. I keep waiting for the speed and strength to come to me.
Just staying in the game of running, even in the minor leagues, is tough these days.
Talked to Jim via email this weekend. He is starting to go back to exactly what injured him but on the other hand the guy is fast for a 60 year old. He doesn't really compromise. He wants to run 6-7 days a week with 2-3 hard days. The hard days may not be all out. More in the AT/LT area but he still is very injury prone. I am glad if I can do one of those workouts in a week.
Oh, let's face it. I rarely do one a week much less one very two-three weeks. I keep waiting for the speed and strength to come to me.
Just staying in the game of running, even in the minor leagues, is tough these days.
Saturday, July 08, 2006
Triangle
I ran a 3 mile warmup with the club and then paced Jake to a 38:32 for the 4.76 mile Triangle. The weather was moderate but it was heating up and most of the run, with it's long uphills and downhills was done in the low to mid 70's. For Jake it was a tempo run (plus) while for me it was a faster than normal training run.
I am thinking more and more of going to a three day running week. It was tough in 1990 to go to very other day and it took me a year to get my mind around it. Sheehan and Foster and Turnbull did it with great success. I would be happy with modest success. I would do something on a fourth day. Maybe a 4-5 mile walk.
So it would be two big days. 10-12 miles. Maybe more. I would double as much as possible. One day I would run a club run, race or do a threshold workout or just go out for a longer continuous run. If my AT runs became faster over time then I would know it was working. Like 1990, it is a gamble.
I am thinking more and more of going to a three day running week. It was tough in 1990 to go to very other day and it took me a year to get my mind around it. Sheehan and Foster and Turnbull did it with great success. I would be happy with modest success. I would do something on a fourth day. Maybe a 4-5 mile walk.
So it would be two big days. 10-12 miles. Maybe more. I would double as much as possible. One day I would run a club run, race or do a threshold workout or just go out for a longer continuous run. If my AT runs became faster over time then I would know it was working. Like 1990, it is a gamble.
Friday, July 07, 2006
Coaches and 3 days a week
I ran an easy 45 minutes this morning. Both my knees were slightly sore afterwards.
38 years, no real knee problems until now.
I was thinking the other day that I have gone through as many coaches in the several years as George Steinbrenner used to go through managers of his Yankees. I am not proud of this but on the other hand I also find it humorous. I have always been somewhat uncoachable. Gasp!!!!
Even back in my best days my friends tried to coach me with little or no success. These days I have approached coaches, not the other way around. The one who has tried to help me most is Dwight (he of the 100 mpw). But another friend , Jim (he of the many injuries) has tried too. Not so much coach as much as share his approach with me.
The truth is all have helped me but I have also found that their "way" is not mine. Somehow in the last few years I lost myself as far as running is concerned. Thyere s no question that my fast approaching geriatric body no longer responds the way it used to (but who's does?).
I may have already entered the 3 day a week running phase even though I may not like it yet. I have been basically running 4 days a week since late 1990. 1990-1995 was a bit of a renaissance because of two factors. The introduction of the HRM and the adoption of every other day running. Sheehan shiften to 3 days a week in his 60's with great success. Derek Turnbull and Jack Foster were running 3 days a week by the time they hit their 50's and 60's. Now these were 3 big days. Turnbull crossed trained by working on his sheep farm and Foster rode his bike at least once a week. I am thinking of pool running 1-2 days a week. Even Jack Keston who just crossed 80 years of age has shifted to two big days (12-14 miles) with 4 days of walking.
Three big days might make sense. Two days of 10-12 miles often doubling and one longer day or a race like effort. Keeping legs fresh is the key. Now I could still run 4 days but keep one as a strictly minimalist day running those 9 x 100 with a short warmup and warmdown and walking in between sprints. Right now I do these at the end of a very long day so my legs are tired.
I am at that same point I was in 1990 when I was still running 6-7 days a week. I kept dinking around with the idea but just couldn't make the switch. And even after I finally did it took 4-6 months before I saw the benefits. When they came (and boy did they come) I wondered why I waited.
38 years, no real knee problems until now.
I was thinking the other day that I have gone through as many coaches in the several years as George Steinbrenner used to go through managers of his Yankees. I am not proud of this but on the other hand I also find it humorous. I have always been somewhat uncoachable. Gasp!!!!
Even back in my best days my friends tried to coach me with little or no success. These days I have approached coaches, not the other way around. The one who has tried to help me most is Dwight (he of the 100 mpw). But another friend , Jim (he of the many injuries) has tried too. Not so much coach as much as share his approach with me.
The truth is all have helped me but I have also found that their "way" is not mine. Somehow in the last few years I lost myself as far as running is concerned. Thyere s no question that my fast approaching geriatric body no longer responds the way it used to (but who's does?).
I may have already entered the 3 day a week running phase even though I may not like it yet. I have been basically running 4 days a week since late 1990. 1990-1995 was a bit of a renaissance because of two factors. The introduction of the HRM and the adoption of every other day running. Sheehan shiften to 3 days a week in his 60's with great success. Derek Turnbull and Jack Foster were running 3 days a week by the time they hit their 50's and 60's. Now these were 3 big days. Turnbull crossed trained by working on his sheep farm and Foster rode his bike at least once a week. I am thinking of pool running 1-2 days a week. Even Jack Keston who just crossed 80 years of age has shifted to two big days (12-14 miles) with 4 days of walking.
Three big days might make sense. Two days of 10-12 miles often doubling and one longer day or a race like effort. Keeping legs fresh is the key. Now I could still run 4 days but keep one as a strictly minimalist day running those 9 x 100 with a short warmup and warmdown and walking in between sprints. Right now I do these at the end of a very long day so my legs are tired.
I am at that same point I was in 1990 when I was still running 6-7 days a week. I kept dinking around with the idea but just couldn't make the switch. And even after I finally did it took 4-6 months before I saw the benefits. When they came (and boy did they come) I wondered why I waited.
Wednesday, July 05, 2006
Magic 5
In the morning I ran 6 miles at the usual slow pace keeping my HR at 140 and under.
In the afternoon I came back and ran with the club. Another 5 miles with 9 x 100 starting in the 18's and gradually taking it down to the 16's on the last two.
Dave Garcia was in town and came by to say hello. Back in my salad days it was John, Jake, Dave, Roger and myself for close to 10 years. We were all in 32-33 minute 10K range and 4 of us broke 26 for 5 miles. John, Jake and I were ranked in the top 35 runners in NorCal back in the late 1970's during the boom years when that was tough. Roger might have made it too as a Master's.
Together we were magic (magic 5) but when we stopped running together in the mid 1980's we all began to lose it. Dave went last. He held on a bit longer than the rest of us. Us not training together broke the spell. But at least we had it for a time.
In the afternoon I came back and ran with the club. Another 5 miles with 9 x 100 starting in the 18's and gradually taking it down to the 16's on the last two.
Dave Garcia was in town and came by to say hello. Back in my salad days it was John, Jake, Dave, Roger and myself for close to 10 years. We were all in 32-33 minute 10K range and 4 of us broke 26 for 5 miles. John, Jake and I were ranked in the top 35 runners in NorCal back in the late 1970's during the boom years when that was tough. Roger might have made it too as a Master's.
Together we were magic (magic 5) but when we stopped running together in the mid 1980's we all began to lose it. Dave went last. He held on a bit longer than the rest of us. Us not training together broke the spell. But at least we had it for a time.
Monday, July 03, 2006
Short Daves
Russ, Danny and I ran short Daves. This is a throw-back run. This was the first time the three of us have run in 4-5 years.
Now Daves is a short 10 miler and short Daves is a short 7 miler. Danny and I are short too even though Russ is tall.
The pace was slow. Well over a 9 minute pace. My legs felt stiff and tired but at least my left knee didn't bother me. I couldn't figure out why they would be tired. I took yesterday off. These days exactly how my legs feel is a crap shoot. Years ago if my legs felt tired I knew the reason. These days it is a mystery. Mostly it is caused my aging and mileage. Years and years of miles. But at least I can still run.
Danny is overweight by at least 10 pounds. Russ, getting over knee problems, is overweight too but he is gradually getting back into shape. Overweight here is relative. I am referring to "over their best running weight". I am right around my best weight but it means that my weight is a neutral factor. It neither helps nor hinders.
Can't complain though. The weather was cool and overcast. Maybe 60 degrees.
Now Daves is a short 10 miler and short Daves is a short 7 miler. Danny and I are short too even though Russ is tall.
The pace was slow. Well over a 9 minute pace. My legs felt stiff and tired but at least my left knee didn't bother me. I couldn't figure out why they would be tired. I took yesterday off. These days exactly how my legs feel is a crap shoot. Years ago if my legs felt tired I knew the reason. These days it is a mystery. Mostly it is caused my aging and mileage. Years and years of miles. But at least I can still run.
Danny is overweight by at least 10 pounds. Russ, getting over knee problems, is overweight too but he is gradually getting back into shape. Overweight here is relative. I am referring to "over their best running weight". I am right around my best weight but it means that my weight is a neutral factor. It neither helps nor hinders.
Can't complain though. The weather was cool and overcast. Maybe 60 degrees.
Saturday, July 01, 2006
Slow
I ran 5 slow miles on Friday morning and another 6 miles this morning also very slow.
Believe me, I have slow down pat.
Jake is back from Texas. He, I and Dimitri talked training at breakfast. Blah, blah, blah. It is fun though. I begin to think of that elusive 6 minute mile. Do I want to go work for that again? Do I want to go work for any race time again?
30 mpw isn't much but at least I am steady and I know right now that I can maintain it until my knee goes or something else happens. If i look back the one consistency since 1990 is that any decent running has come on less and more of less.
I have less down pat too.
Believe me, I have slow down pat.
Jake is back from Texas. He, I and Dimitri talked training at breakfast. Blah, blah, blah. It is fun though. I begin to think of that elusive 6 minute mile. Do I want to go work for that again? Do I want to go work for any race time again?
30 mpw isn't much but at least I am steady and I know right now that I can maintain it until my knee goes or something else happens. If i look back the one consistency since 1990 is that any decent running has come on less and more of less.
I have less down pat too.
Wednesday, June 28, 2006
Another big day: 11-12 miles
I ran 6 easy miles this morning and another 5-6 in the afternoon. Frankly, I am not sure how far I ran this afternoon. It was over 5 miles but not 6. In the afternoon session I added in 8 x 100 meters in 18 seconds average. It felt good to pick it up.
If I age grade it, the 18's are worth 14's at age 30.
It was hovering around 80 degrees in the afternoon but the heat didn't bother me very much. It was less humid. The morning run the exact opposite. Lower temps but higher humidity.
Ran into our club president Walt who ranted about how one of our 60 plus runners raced last weekend but didn't have a Pacific Association card so he didn't count in the scoring. He had to move one of our 70 plus runners down into the 60 plus category to cover. It didn't hurt our 70 team because we only had one runner. We have a relatively strong 60 plus team but most of us didn't race. Jim is getting over injuries. I am a no-op. I just had no desire to drive all the way up to Sacramento and race 8K. It's hot and steamy up there and I am sure it would have been a death march. One of our other decent 60 plus runners helped crew for a friend running Western States (100 miles through the Sierras). So good team but basically a bunch of no shows.
3 men score but we couldn't make it happen.
Frankly, I was more amused than anything else. My racing days are over. I did it for 25 years (or was it 23?). What keeps me running is the pure enjoyment of it or at least what joy is left. I am basically a loafer who runs. Not very good racing material.
If I age grade it, the 18's are worth 14's at age 30.
It was hovering around 80 degrees in the afternoon but the heat didn't bother me very much. It was less humid. The morning run the exact opposite. Lower temps but higher humidity.
Ran into our club president Walt who ranted about how one of our 60 plus runners raced last weekend but didn't have a Pacific Association card so he didn't count in the scoring. He had to move one of our 70 plus runners down into the 60 plus category to cover. It didn't hurt our 70 team because we only had one runner. We have a relatively strong 60 plus team but most of us didn't race. Jim is getting over injuries. I am a no-op. I just had no desire to drive all the way up to Sacramento and race 8K. It's hot and steamy up there and I am sure it would have been a death march. One of our other decent 60 plus runners helped crew for a friend running Western States (100 miles through the Sierras). So good team but basically a bunch of no shows.
3 men score but we couldn't make it happen.
Frankly, I was more amused than anything else. My racing days are over. I did it for 25 years (or was it 23?). What keeps me running is the pure enjoyment of it or at least what joy is left. I am basically a loafer who runs. Not very good racing material.
Tuesday, June 27, 2006
8 mile day
I ran an easy 5 this morning and ran into John Busch on the track. We did 6 laps together and caught up on Sun. I would say that the conditions were moderate temperature wise but humid. My knee felt OK. No pain what-so-ever.
In the afternoon I ran another 3 plus miles including some striders on the track.
I had several jolts of knee pain going out but it disappeared as suddenly as it had come on. I think I was wearing my knee support strap too high but I adjusted it. It was warm and humid (again).
Not exactly the gradual ramp I planned (what else is new).
Mostly the humidity got to me. I am not overly in love with hot weather running in general. The smart thing to do whenever possible is to do most of my running in the morning and make the afternoon run short and sweet.
My motivation is low right now. This is about burning calories. At least i am sleeping well. Still keep thinking about taking time off. Maybe 30-60 days. I keep running but that thought keeps hanging around.
In the afternoon I ran another 3 plus miles including some striders on the track.
I had several jolts of knee pain going out but it disappeared as suddenly as it had come on. I think I was wearing my knee support strap too high but I adjusted it. It was warm and humid (again).
Not exactly the gradual ramp I planned (what else is new).
Mostly the humidity got to me. I am not overly in love with hot weather running in general. The smart thing to do whenever possible is to do most of my running in the morning and make the afternoon run short and sweet.
My motivation is low right now. This is about burning calories. At least i am sleeping well. Still keep thinking about taking time off. Maybe 30-60 days. I keep running but that thought keeps hanging around.
Saturday, June 24, 2006
3 miles................ Maybe
Today, it was 15 minutes easy and then I caught up with Dimitri after he had run the club 3 miler and I ran around campus with him. Maybe the whole thing was 3 miles. My knee didn't bother me. I do get tomorrow off and then I will try something on Monday.
I hardly feel like a runner.
But at least I am running again.
I hardly feel like a runner.
But at least I am running again.
Friday, June 23, 2006
10 minutes...WOW!
After 5 days off I went out this morning and ran 10 minutes slow.
My knee felt OK and I really kept the pace slow. It's going to be another heater. 90 for sure. Oh well.
TGFAC (Thank God For Air Conditioning)!
If I had a beach house I would be there.
My knee felt OK and I really kept the pace slow. It's going to be another heater. 90 for sure. Oh well.
TGFAC (Thank God For Air Conditioning)!
If I had a beach house I would be there.
Monday, June 19, 2006
Still not running
No running today. I am feeling better but still not a big appetite. My body is telling me something.
So no running until things feel normal. Actually I run by feel. If I feel like it, which is most of the time, I run. Right now, I just plain don't feel like it. So something is still amiss.
Big heat wave coming in for the remainder of the week. Looks like I am going to miss most of it.
So no running until things feel normal. Actually I run by feel. If I feel like it, which is most of the time, I run. Right now, I just plain don't feel like it. So something is still amiss.
Big heat wave coming in for the remainder of the week. Looks like I am going to miss most of it.
Sunday, June 18, 2006
Pride goes before something....
I began to feel nauseous yesterday in the late afternoon. It got worse as the evening progressed. Slight headache, stomach ache, chills....No appetite. Didn't eat dinner. Felt like I could have puked but didn't. So my record is still intact since 1967 (the last time I puked).
I am laying low today. Won't run on Monday. Don't even know if I will go into work for an 11 AM meeting. As I type this, I can honestly say I feel better than last night.
Since I rarely get stuff like this I wonder if it is the flu or a reaction to some of the new supplements I am taking. In any case I stopped thos for now. Of course it could have been back to back big days but usually the reaction I get from that sort of thing is not to feel sick. Just tired and then sometimes followed by a cold.
Anyway..Rest!
I am laying low today. Won't run on Monday. Don't even know if I will go into work for an 11 AM meeting. As I type this, I can honestly say I feel better than last night.
Since I rarely get stuff like this I wonder if it is the flu or a reaction to some of the new supplements I am taking. In any case I stopped thos for now. Of course it could have been back to back big days but usually the reaction I get from that sort of thing is not to feel sick. Just tired and then sometimes followed by a cold.
Anyway..Rest!
Saturday, June 17, 2006
Back to back
I ran early today. The club was doing some sort of speed workout. I ran the 3 mile warmup and could feel my left knee tighten slightly up on the uphill portion of the first mile but by the time I hit the flats, any problems were non apparent. I caught Amanda who I never run with or even talk to and we got into it chatting about running, racing and injuries.
After the warmup I went out and ran another 5 plus miles easy and ended the session with 6 x 50 meters.
It was getting warm as I finished so I was glad not to repeat yesterday's high noon run.
Back to back running days. 10 plus yesterday and 8 plus today.
After the warmup I went out and ran another 5 plus miles easy and ended the session with 6 x 50 meters.
It was getting warm as I finished so I was glad not to repeat yesterday's high noon run.
Back to back running days. 10 plus yesterday and 8 plus today.
Friday, June 16, 2006
Brutal Slow Running
Palo Alto Baylands TrailI ran 6 miles early. It already felt warm. Then I went back out at lunch and met Rick at the Baylands (San Antonio Road..Picture above) and ran another 4.6 miles. It was about 82-83 degress at the start but the temperature climbed quickly and it became a minor death march for Rick coming back. He finally broke into a walk with about a half mile to go while I kept running keeping the pace slow enough to stay under 70% on the HRM. The pace was close to a slog. Rick would walk for a 30 seconds and then run up to my shoulder, stay there for a minute and then walk again. In the end, he just walked.
By the time we both had finished I thought tomyself that this was the hottest low 80's I had felt in some time. We got into some dry clothes and drove to a local cafe for lunch. My car's outside temp gauge registered 93 degrees. No wonder it was a hot low 80's. It was in the 90's. The flames of noon time heat and our age were consuming us. Rick is also out of running shape and he paid that price too.
At lunch I nearly drowned myself in 2 BIG glasses of water and 2 BIG glasses of Coke. Rick drank a beer. "I need a beer," he said. "I need a beer."
Wednesday, June 14, 2006
12 mile day
I spent Monday and Tuesday at Seascape. Two all day meetings. Beautiful place to run but with no real time to run.
Today (Wednesday) I got back on the horse and rode it 12 miles by running 6 miles in the morning and another 6 in the late afternoon. Both runs were low key but my legs felt great. I could have piled on a few more miles if I had wanted to.
One issue: My left knee is slightly stiff at the very beginning of my runs. This has been going on for the last week or so. Once I get about 8-10 minutes into the run the stiffness goes completely away as if it had never been a problem. It does not hurt when I walk around but sometimes I feel it going upstairs. I am icing, adviling (cautiously) and also bought one of those knee straps that fits just below the patella. I plan to wear that Friday when I go out and see if it helps.
I have a rule. If it gets better as I run, I keep going. If it gets worse I stop. Right now I keep running.
Today (Wednesday) I got back on the horse and rode it 12 miles by running 6 miles in the morning and another 6 in the late afternoon. Both runs were low key but my legs felt great. I could have piled on a few more miles if I had wanted to.
One issue: My left knee is slightly stiff at the very beginning of my runs. This has been going on for the last week or so. Once I get about 8-10 minutes into the run the stiffness goes completely away as if it had never been a problem. It does not hurt when I walk around but sometimes I feel it going upstairs. I am icing, adviling (cautiously) and also bought one of those knee straps that fits just below the patella. I plan to wear that Friday when I go out and see if it helps.
I have a rule. If it gets better as I run, I keep going. If it gets worse I stop. Right now I keep running.
Sunday, June 11, 2006
Life at the Back of the Pack
I went up to the DSE run in GG Park with Shel today and ran very easy.
I didn't get to bed until late trying to wrestle with a Windows XP spyware problem. So I finally staggered to bed around 12:30. I felt stupid staying up that late but I was a bit obsessed.
I staggered out of bed at about 6:15, poured down a tankard of coffee and got going. It was foggy and cool in the park and I ran a short 3 miles before the 5K and another mile (plus) afterward. During the run I kept my HRM at under 150 but even with the cool weather I was slow. I spent most of the run next to a short, plump girl who wore black shorts over Lycra and a tall brunette who had died (oops dyed) her hair blond but hadn't done a very good job of it. There was also an older guy who would run hard, then walk and then run hard again. He lurched along like this during the whole run. For a time I thought he was using Galloway walking break method but now I am not so sure.
Anyway this was life at the back of the pack.
I got home in the late morning and worked on my computer (we had shifted to light sabers in our relentless duel ) before I finally figured a way to get rid of the spyware (at least I hope it is gone).
I am on the verge of leaving Windows for a Mac. I am just plain tired of viruses and spyware. As a Mac users said to me recently, if you can be free, why not not now?
I didn't get to bed until late trying to wrestle with a Windows XP spyware problem. So I finally staggered to bed around 12:30. I felt stupid staying up that late but I was a bit obsessed.
I staggered out of bed at about 6:15, poured down a tankard of coffee and got going. It was foggy and cool in the park and I ran a short 3 miles before the 5K and another mile (plus) afterward. During the run I kept my HRM at under 150 but even with the cool weather I was slow. I spent most of the run next to a short, plump girl who wore black shorts over Lycra and a tall brunette who had died (oops dyed) her hair blond but hadn't done a very good job of it. There was also an older guy who would run hard, then walk and then run hard again. He lurched along like this during the whole run. For a time I thought he was using Galloway walking break method but now I am not so sure.
Anyway this was life at the back of the pack.
I got home in the late morning and worked on my computer (we had shifted to light sabers in our relentless duel ) before I finally figured a way to get rid of the spyware (at least I hope it is gone).
I am on the verge of leaving Windows for a Mac. I am just plain tired of viruses and spyware. As a Mac users said to me recently, if you can be free, why not not now?
Saturday, June 10, 2006
65 minutes very easy
Friday: I ran about 65 minutes very slowly keeping the HRM in the 130-140 range. Very easy day all around. Lunch out with a colleague, nice dinner at home with Sue. Little or no work.
I could get bored doing it this way and frankly right now I need to loaf.
Saturday will be a no run day. Sunday I go with Shel to GG Park for a DSE race.
Monday morning will begin the two day offsite with a client. Seascape. Nice place to run if I had time which I doubt I will. The schedule of meetings is pretty tight so I will probably have to be satisfied with walking whenever I get a break.
I could get bored doing it this way and frankly right now I need to loaf.
Saturday will be a no run day. Sunday I go with Shel to GG Park for a DSE race.
Monday morning will begin the two day offsite with a client. Seascape. Nice place to run if I had time which I doubt I will. The schedule of meetings is pretty tight so I will probably have to be satisfied with walking whenever I get a break.
Thursday, June 08, 2006
Double Day
I took Tuesday off as promised and so my lesg felt much better on Wednesday for both runs.
Morning was an uneventful 5 miler. Afternoon was another 5 over at the Srartoga High School Track with the club. I did a warmup along Herriman (ugly..traffic) and then ran the club workout which was 12 x 400. We had a good crowd. The track is up and exposed, not down in a bowl like West Valley so even though it was in the high 70's, it was cooler with soem cross winds.
I ran every third interval hard just as a test. My legs responded nicely.
90-88-85-80. When I reached down it was there.
The rest of the 400's I ran easy and at the back of the pack. The point being that every other day running is critical for me. I didn't feel beat up at all.
I also went into work at my clients for 3 hours. We are gearing up for an offsite next week on Monday and Tuesday. I admit that I hate offsites. I just don't see the need to trapse off to a resort to do this sort of thing. And it's two days. We'll be sucking sand by the end of the second day. Not the way I do things but that's the breaks. Anyway that is a whole other post. I doubt I will run either day unless I am willing to get up very early on the second day or run after the offsite is over. Or I can just wait it out and jump on my regular schedule of Wed-Fri-Sat or Sun and then pick it up from there.
I have not been very Lawrence-like over the past several weeks. My goal has been to detach from my HR role and really become a consultant again. I think my successor is well established and the few times I do come in events seem to be flowing around me. When I do come back in I want what I do to be very different. Pure influencing of the "tribal structure"of the organziation will be my main strategic role.
Morning was an uneventful 5 miler. Afternoon was another 5 over at the Srartoga High School Track with the club. I did a warmup along Herriman (ugly..traffic) and then ran the club workout which was 12 x 400. We had a good crowd. The track is up and exposed, not down in a bowl like West Valley so even though it was in the high 70's, it was cooler with soem cross winds.
I ran every third interval hard just as a test. My legs responded nicely.
90-88-85-80. When I reached down it was there.
The rest of the 400's I ran easy and at the back of the pack. The point being that every other day running is critical for me. I didn't feel beat up at all.
I also went into work at my clients for 3 hours. We are gearing up for an offsite next week on Monday and Tuesday. I admit that I hate offsites. I just don't see the need to trapse off to a resort to do this sort of thing. And it's two days. We'll be sucking sand by the end of the second day. Not the way I do things but that's the breaks. Anyway that is a whole other post. I doubt I will run either day unless I am willing to get up very early on the second day or run after the offsite is over. Or I can just wait it out and jump on my regular schedule of Wed-Fri-Sat or Sun and then pick it up from there.
I have not been very Lawrence-like over the past several weeks. My goal has been to detach from my HR role and really become a consultant again. I think my successor is well established and the few times I do come in events seem to be flowing around me. When I do come back in I want what I do to be very different. Pure influencing of the "tribal structure"of the organziation will be my main strategic role.
Monday, June 05, 2006
4th day in a row
Despite tired legs and 4 days in a row, I rebounded a bit today running 4 in the morning and 5 in the early afternoon. But this is the end. In looking back i realized the following.
I looked back over the last 10-15 years and realized several things.
When I ran well these were the constants:
I was not running high miles. Generally 25-35 mpw
I did little or no speedwork. What little I did was speed oriented versus VO2 max oriented.
I generally ran every other day
I did not do long runs as a rule. 8-9 miles was enough.
I did AT runs every 3-4 weeks and if they got faster than everything got faster
I really enjoyed my running
and this last one is the most important........................
At the very moment of success I would feel so good about myself that I would either add in VO2 max workouts, raise my miles or start running more days a week and then after about 2-3 months I would crash hard.
Reminds me of early 1982. I was running well. Really enjoying my training, my daily runs. I had run several great races and had just run a 10k PR. I stayed away from speedwork for the most part and used races to get racing fit. I ran each day at a steady pace. I had a perceived effort and as the weeks progressed I got faster at the same effort. Everything was working well.
Several days after the 10k PR I did 200 meters hill charges with my running buddies. Now I never did hill charges to get there in the first place but I was feeling so damn smug that I figured that I could break my rule and run some hard work two stinking days after my race.
By the end of the week I was coming down with a cold that led to a flu that I struggled with all spring and summer. Finally I got past it but it was well into 1983 before I ran well again.
So me not learning BIG lessons is not a new thing. It is an old thing.
Let's see:
Don't run in cowboy boots. That was lesson number one. 1968.
Don't run in deck shoes. That was lesson number two. 1969.
After that it became much more complex than just about shoes.
Oh yeah.
Don't do one day that which you can't repeat the next day (or these days the day after that).
Keep hard runs at under 7-8% of total monthly miles.
I looked back over the last 10-15 years and realized several things.
When I ran well these were the constants:
I was not running high miles. Generally 25-35 mpw
I did little or no speedwork. What little I did was speed oriented versus VO2 max oriented.
I generally ran every other day
I did not do long runs as a rule. 8-9 miles was enough.
I did AT runs every 3-4 weeks and if they got faster than everything got faster
I really enjoyed my running
and this last one is the most important........................
At the very moment of success I would feel so good about myself that I would either add in VO2 max workouts, raise my miles or start running more days a week and then after about 2-3 months I would crash hard.
Reminds me of early 1982. I was running well. Really enjoying my training, my daily runs. I had run several great races and had just run a 10k PR. I stayed away from speedwork for the most part and used races to get racing fit. I ran each day at a steady pace. I had a perceived effort and as the weeks progressed I got faster at the same effort. Everything was working well.
Several days after the 10k PR I did 200 meters hill charges with my running buddies. Now I never did hill charges to get there in the first place but I was feeling so damn smug that I figured that I could break my rule and run some hard work two stinking days after my race.
By the end of the week I was coming down with a cold that led to a flu that I struggled with all spring and summer. Finally I got past it but it was well into 1983 before I ran well again.
So me not learning BIG lessons is not a new thing. It is an old thing.
Let's see:
Don't run in cowboy boots. That was lesson number one. 1968.
Don't run in deck shoes. That was lesson number two. 1969.
After that it became much more complex than just about shoes.
Oh yeah.
Don't do one day that which you can't repeat the next day (or these days the day after that).
Keep hard runs at under 7-8% of total monthly miles.
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