Friday: 45 minutes very slow trying to conserve all the energy I can for Saturday's workout.
I ran up the RR Tracks to the lake and circle it once. Then I jogged down to the college running through a typically It's end of the week, semi-deserted campus.
The days continue to be overcast in the early morning making for nice conditions.
Friday, July 31, 2009
Wednesday, July 29, 2009
55 minutes for putting one foot in front of the other
I got out early this morning and ran 55 minutes (again). Nothing unusual about the run. Just putting one foot in front of the other. Mr. 7:30 pace was at the track (That use to be a really easy day back when...). He grooves around the circuit lapping me regularly and this is not helped by the fact that I do big loops. I hardly ever walk the short hill anymore.
The cool morning continue.
Had lunch with Susan today, a colleague from my days at Sun. She is interested in the too long still open HR Director at Guidewire. It all came back in a rush. It was just about a year ago that I got roped into spending 3 months of my life at the personnel factory.
The cool morning continue.
Had lunch with Susan today, a colleague from my days at Sun. She is interested in the too long still open HR Director at Guidewire. It all came back in a rush. It was just about a year ago that I got roped into spending 3 months of my life at the personnel factory.
Tuesday, July 28, 2009
Cool Grey
Monday was the usual off day.
On Tuesday morning I walked Amber and then ran around while waiting for the call-in business meeting to kick off. So a repeat of last week. Running again with my cell phone in one hand and ear pieces and wire connectors flopping around. Did 55 minutes of slow running under cool, grey skies. The sun started to knife through the cloud cover just as I finished my jaunt.
The good news was the soreness in my left hamstring has disappeared so maybe it was just a slight case of DOMS.
On Tuesday morning I walked Amber and then ran around while waiting for the call-in business meeting to kick off. So a repeat of last week. Running again with my cell phone in one hand and ear pieces and wire connectors flopping around. Did 55 minutes of slow running under cool, grey skies. The sun started to knife through the cloud cover just as I finished my jaunt.
The good news was the soreness in my left hamstring has disappeared so maybe it was just a slight case of DOMS.
Sunday, July 26, 2009
Running Week of July 20th-July 26th 2009
Monday: Rest day
Tuesday: Dropped back to 50 minutes running very slowly while holding my cell phone. I was dialed into a work related conference call. Holding the cell wasn't too much of a distraction but having the ear piece and connecting wires flopping around is a bother. I know...I know...I should wear my blue tooth wireless ear piece but frankly it does a lousy job if filtering out street sounds.
Wednesday: Rolled out of bed and left my brains on the pillow (or at least that is what it felt like). I punched the coffee "on" button on the brewer and then tumbled onto the couch. I laid there for a few minutes listening to the coffee slurp it way down into the carafe. I peaked up over the couch and there was Amber staring at me with that "what's in it for me" look. That means her vitamins and and hasty exit to the backyard to "relieve" herself. I settled down and sipped from my tankard of coffee.
The run itself was another colossal 50 minute affair. It actually felt pretty good, all in all. I ran over the college and did big loops on the track and then headed back. Cutting back minutes seems to be working. I felt decent.
Thursday: I took a wild gamble and chose not to run. Instead I walked Amber in the morning, took a long late lunch with my friend and former co-worked, Jeanie, played hooky from work and went to the All Comers meet in the evening. Hobnobbed with Bert and Jake. We were all good club level runners back thirty years ago. Ran into Art, he of the cut physique. Met Maria who is a friend of D's. She talked to me but kept glancing at Art's pectorals. I could have been a radio personality for all she knew. A disembodied voice. She listened to me but Art is whom she gazed at.
Friday: I ran an easy 45 minutes. Ran into Jack who told me that Mike had had a hip replacement. Even power walkers get injured. Of course Jack in 79 and Mike is 82 but both were fast walkers. Jack still is. This tells me that while there are no rules, age is a wearing down process and I have to use my present time intelligently. Hips, knees. Whatever. They can just go.
Meanwhile I can hear my next door neighbor in his garage on his pneumatic stair-stepper working the hell out of himself. At least I think it is him. However, it could be his wife.
Saturday: Another session over at Prospect High. Ran 25 minutes very slowly as a warm up. I did some striders and then joined Jake and Dimitri for 4 x 400. First D and I did a shakeout 400 in 90 which was pretty fast. Then we launched into the main workout. Jake plastered himself to us. He is one tough guy. His legs were feeling heavy because of biking and...well, life.
The first 400 was an 82. I had to admit, it felt pretty good. In this reiteration of my running life, this was the very fastest for the first serious 400.
We walked a lap and did the second one in the high 83's. Once again, I felt strong. Upper legs a bit tired but nothing that was getting in the way. Just the faster start to this workout.
The third one felt sluggish and was a solid 84. D told me we had reached the 200 in 42 and he had just strided in.
The last was a go for it rep. We went out under control but fast. We hit the 200 in about 40 and kicked in a 38 for a 78 overall. This last one felt the best.
Jogged down for 9 minutes for a 40 minute total workout.
Last time we did this workout it was 88-85-83-82.
Big improvement!
Sunday: 60 slow minutes jogging around Cupertino. I could not run my usual big loops on the track. There was a breast cancer event going on so I ran the furtherlands of the campus and also around the small lake near McClellan and the RR Tracks. My hamstring was a bit sore and my right achilles bears watching. No pain but tight at times during the run. The latter could be because I wore my red racing shoes yesterday the reps.
Tuesday: Dropped back to 50 minutes running very slowly while holding my cell phone. I was dialed into a work related conference call. Holding the cell wasn't too much of a distraction but having the ear piece and connecting wires flopping around is a bother. I know...I know...I should wear my blue tooth wireless ear piece but frankly it does a lousy job if filtering out street sounds.
Wednesday: Rolled out of bed and left my brains on the pillow (or at least that is what it felt like). I punched the coffee "on" button on the brewer and then tumbled onto the couch. I laid there for a few minutes listening to the coffee slurp it way down into the carafe. I peaked up over the couch and there was Amber staring at me with that "what's in it for me" look. That means her vitamins and and hasty exit to the backyard to "relieve" herself. I settled down and sipped from my tankard of coffee.
The run itself was another colossal 50 minute affair. It actually felt pretty good, all in all. I ran over the college and did big loops on the track and then headed back. Cutting back minutes seems to be working. I felt decent.
Thursday: I took a wild gamble and chose not to run. Instead I walked Amber in the morning, took a long late lunch with my friend and former co-worked, Jeanie, played hooky from work and went to the All Comers meet in the evening. Hobnobbed with Bert and Jake. We were all good club level runners back thirty years ago. Ran into Art, he of the cut physique. Met Maria who is a friend of D's. She talked to me but kept glancing at Art's pectorals. I could have been a radio personality for all she knew. A disembodied voice. She listened to me but Art is whom she gazed at.
Friday: I ran an easy 45 minutes. Ran into Jack who told me that Mike had had a hip replacement. Even power walkers get injured. Of course Jack in 79 and Mike is 82 but both were fast walkers. Jack still is. This tells me that while there are no rules, age is a wearing down process and I have to use my present time intelligently. Hips, knees. Whatever. They can just go.
Meanwhile I can hear my next door neighbor in his garage on his pneumatic stair-stepper working the hell out of himself. At least I think it is him. However, it could be his wife.
Saturday: Another session over at Prospect High. Ran 25 minutes very slowly as a warm up. I did some striders and then joined Jake and Dimitri for 4 x 400. First D and I did a shakeout 400 in 90 which was pretty fast. Then we launched into the main workout. Jake plastered himself to us. He is one tough guy. His legs were feeling heavy because of biking and...well, life.
The first 400 was an 82. I had to admit, it felt pretty good. In this reiteration of my running life, this was the very fastest for the first serious 400.
We walked a lap and did the second one in the high 83's. Once again, I felt strong. Upper legs a bit tired but nothing that was getting in the way. Just the faster start to this workout.
The third one felt sluggish and was a solid 84. D told me we had reached the 200 in 42 and he had just strided in.
The last was a go for it rep. We went out under control but fast. We hit the 200 in about 40 and kicked in a 38 for a 78 overall. This last one felt the best.
Jogged down for 9 minutes for a 40 minute total workout.
Last time we did this workout it was 88-85-83-82.
Big improvement!
Sunday: 60 slow minutes jogging around Cupertino. I could not run my usual big loops on the track. There was a breast cancer event going on so I ran the furtherlands of the campus and also around the small lake near McClellan and the RR Tracks. My hamstring was a bit sore and my right achilles bears watching. No pain but tight at times during the run. The latter could be because I wore my red racing shoes yesterday the reps.
Sunday, July 19, 2009
Can 64 be the new 62?
I dropped back this morning and ran only 60 minutes. All in the interest of conserving energy.
In looking back at yesterday, I realize that I have somehow climbed back into roughly the same shape I was in, back in 2007. It seems strange. Can 64 be the new 62?
In looking back at yesterday, I realize that I have somehow climbed back into roughly the same shape I was in, back in 2007. It seems strange. Can 64 be the new 62?
Saturday, July 18, 2009
Negative Splits
Ran 5 minutes at home this morning to shake things out. I then drove over to Prospect and warmed up for another 17 minutes with "D" and Jake. I did some strider and passed on the shakedown 400.
The workout was a rare 1600 meter trial at around 95%.
I felt a bit lethargic but I had decided that I was going to do it regardless. I started my watch but didn't look at it the rest of the way. I tucked in and stayed behind D.
The first lap was like rolling out of bed in the morning. I knew I was going to do it but if someone had brought me a cup of java, I would just have soon have stayed put. I found out afterward that this was 96.
The second lap was a total change. I actually started feeling very good so I knew I was "into" it. In fact, several times, I felt like I was going to run up D's back. Later on I found out we had run a 99. In other words D had fallen asleep and of course because I wasn't clock watching, I had no idea that were behind pace.
3:15 at the 800.
The third lap was faster. I could feel the speeding up but I felt fine. I had expected that the last two laps would be quicker. We arrived at 1200 in 4:49 so we had run a 94.
On the final lap everything changed. We pushed down the backstretch and then really began to "drive" with 200 to go. I could finally feel the effort. As we hit the last 100 I came up on his shoulder and I worked at relaxing as we hammered our way to the finish.
As we came across the line I hit my stopwatch and heard D say "damn!". I figured that we hadn't broken 6:18 but I glanced down (finally) and saw 6:16!
We had run the last 800 in 3:01!
D felt bad because we hadn't broken 6:15 but frankly I could have cared less. My goal was to break 6:18. That had been my time trial PR for the last 26 months. Beating a time from two years ago was a major accomplishment so I was pleased.
I slow jogged for 12 minutes and called it a day.
The workout was a rare 1600 meter trial at around 95%.
I felt a bit lethargic but I had decided that I was going to do it regardless. I started my watch but didn't look at it the rest of the way. I tucked in and stayed behind D.
The first lap was like rolling out of bed in the morning. I knew I was going to do it but if someone had brought me a cup of java, I would just have soon have stayed put. I found out afterward that this was 96.
The second lap was a total change. I actually started feeling very good so I knew I was "into" it. In fact, several times, I felt like I was going to run up D's back. Later on I found out we had run a 99. In other words D had fallen asleep and of course because I wasn't clock watching, I had no idea that were behind pace.
3:15 at the 800.
The third lap was faster. I could feel the speeding up but I felt fine. I had expected that the last two laps would be quicker. We arrived at 1200 in 4:49 so we had run a 94.
On the final lap everything changed. We pushed down the backstretch and then really began to "drive" with 200 to go. I could finally feel the effort. As we hit the last 100 I came up on his shoulder and I worked at relaxing as we hammered our way to the finish.
As we came across the line I hit my stopwatch and heard D say "damn!". I figured that we hadn't broken 6:18 but I glanced down (finally) and saw 6:16!
We had run the last 800 in 3:01!
D felt bad because we hadn't broken 6:15 but frankly I could have cared less. My goal was to break 6:18. That had been my time trial PR for the last 26 months. Beating a time from two years ago was a major accomplishment so I was pleased.
I slow jogged for 12 minutes and called it a day.
Thursday, July 16, 2009
6:18 hanging out there
Walked Amber again for a warm up followed by 50 minutes of slow running.
I want to have fair amount of energy for Saturday's trial effort. I hope to break that 6:18 for 1600 meters that has been hanging out there since May of 2007. It's not that 6:18 is that fast but it is faster than any of training has indicated for the past two years and two months.
I want to have fair amount of energy for Saturday's trial effort. I hope to break that 6:18 for 1600 meters that has been hanging out there since May of 2007. It's not that 6:18 is that fast but it is faster than any of training has indicated for the past two years and two months.
Wednesday, July 15, 2009
Hesitation Stop
The day was somewhat cooler than yesterday. I could feel it right off. I walked Amber "The Wonder Dog" to shake out my legs for the main event.
Yes, you guessed it. Another 55 minutes of slow running. In fact I almost stopped at 50 minutes not because I was tired but because it seemed enough. I came to a hesitation stop at a stop light near my house and after a half a minute (or thinking about it) I decided to continue via a slightly elongated route which adding five big minutes to the run.
I felt no different at the end of the run with the added time than I had at the hesitation halt.
I thought about adding threshold intervals to my weekly routine. It could add some 3-5K strength to my workouts. It could also be a bridge too far. Daniels would say I should do these at a 7:10 pace based on where I think I am right now.
Yes, you guessed it. Another 55 minutes of slow running. In fact I almost stopped at 50 minutes not because I was tired but because it seemed enough. I came to a hesitation stop at a stop light near my house and after a half a minute (or thinking about it) I decided to continue via a slightly elongated route which adding five big minutes to the run.
I felt no different at the end of the run with the added time than I had at the hesitation halt.
I thought about adding threshold intervals to my weekly routine. It could add some 3-5K strength to my workouts. It could also be a bridge too far. Daniels would say I should do these at a 7:10 pace based on where I think I am right now.
Tuesday, July 14, 2009
Emotional and Physical Fartlek
The weather has turned hotter than a barbecue. The moment I stepped out the door this morning I could feel that someone had turned up the blast furnace. I was glad I got out early. The plan was to run 55 minutes and keep the tempo at a snail's pace. I am happy to say that in this I was a total success.
I waddled over to the college track by the usually long route. I even ran around the astro turfed soccer field before touring the campus. Once on the track (Asian City as usual), I did big loops including short hill. At various moments I felt really good and at others not so good. The run was varied in this manner. Sort of emotional and physical fartlek. As I headed back home I kept saying to myself "I feel good!" I sounded like some motivational tape.
The truth was I sometimes felt good.
These days, I will take it. No legs pain and no big issues.
I waddled over to the college track by the usually long route. I even ran around the astro turfed soccer field before touring the campus. Once on the track (Asian City as usual), I did big loops including short hill. At various moments I felt really good and at others not so good. The run was varied in this manner. Sort of emotional and physical fartlek. As I headed back home I kept saying to myself "I feel good!" I sounded like some motivational tape.
The truth was I sometimes felt good.
These days, I will take it. No legs pain and no big issues.
Sunday, July 12, 2009
70 minutes of Galloway
I got out early or at least so my wife says. Anyway, I ran 70 minutes with short walk breaks thrown in for seasoning. Sunday has been a tough run given the fact that I run fairly hard on Saturday. I figured if I did a Galloway version I might feel better, go further and actually recover from the workout of the day before.
I started with 1 minute of walking and 4 minutes of running until I finally got to the track. Once there, I ran big loops walking the "hill". I began to actually feel pretty darn good and picked up the pace a bit (BIG MISTAKE!). Then I slowed things back down (VERY SMART!) and ran home.
Feeling good or too good is the moment to be very careful. Easy should be easy. Good rule of the road for older runners of a certain age.
I started with 1 minute of walking and 4 minutes of running until I finally got to the track. Once there, I ran big loops walking the "hill". I began to actually feel pretty darn good and picked up the pace a bit (BIG MISTAKE!). Then I slowed things back down (VERY SMART!) and ran home.
Feeling good or too good is the moment to be very careful. Easy should be easy. Good rule of the road for older runners of a certain age.
Saturday, July 11, 2009
Can Rich? Yes he can!
Prospect high track again. Warmed up a bit more than normal. 25-26 minutes with strides. Then we ran a shakedown 300 in 70. Shakedown in that it shakes out the cobwebs.
The workout was 2 x 800 in under 3:02 (which is what we did the last time we ran this).
I just followed "D" and we cruised to a 3:02. I felt OK but not strong like last week. As "D" said this is an adversity workout. I want to be able to run my goal times whether I am in top shape or not. Feeling strong is not always optional.
The second one felt much better but that is because we went through the first 400 in 94 (oops!) and scorched the second lap in 86 for a 3:00 flat. "D" fell asleep at the pacer wheel, he told me afterward. He was thinking, can Rich run 86???? Well, we did and I could have run faster. 2:58 was in the offing had we really burned the last 200.
I never felt in any sort of trouble.
With the warm down, I did around 40-41 minutes.
The workout was 2 x 800 in under 3:02 (which is what we did the last time we ran this).
I just followed "D" and we cruised to a 3:02. I felt OK but not strong like last week. As "D" said this is an adversity workout. I want to be able to run my goal times whether I am in top shape or not. Feeling strong is not always optional.
The second one felt much better but that is because we went through the first 400 in 94 (oops!) and scorched the second lap in 86 for a 3:00 flat. "D" fell asleep at the pacer wheel, he told me afterward. He was thinking, can Rich run 86???? Well, we did and I could have run faster. 2:58 was in the offing had we really burned the last 200.
I never felt in any sort of trouble.
With the warm down, I did around 40-41 minutes.
Thursday, July 09, 2009
Getting monotonous
50 more minutes of slow running this morning. This getting monotonous (in a good way).
My legs feel great. It's the really slow running. I know it. I know it. I actually believe that I could ratchet things up quite a bit. Very Van Aaken-like. He would tell me, were he alive to tell me, that I should run a great many miles each day at a very slow pace with perhaps 3 x 500 of faster stuff added in every 2nd or 3rd day. It must have really burned Prefontaine to get out kicked by Norpoth given the polar opposite way both of them trained.
My legs feel great. It's the really slow running. I know it. I know it. I actually believe that I could ratchet things up quite a bit. Very Van Aaken-like. He would tell me, were he alive to tell me, that I should run a great many miles each day at a very slow pace with perhaps 3 x 500 of faster stuff added in every 2nd or 3rd day. It must have really burned Prefontaine to get out kicked by Norpoth given the polar opposite way both of them trained.
Wednesday, July 08, 2009
55 minutes of stuff
Another quiet early morning run. I ran (as always) over to the college just as a fitness class was gathering in the bleachers next to the track. I circled, running big loops and then headed back home.
Unremarkable 55 minute run but the stuff that my stamina is built on these days.
Unremarkable 55 minute run but the stuff that my stamina is built on these days.
Tuesday, July 07, 2009
Business Meeting Run
This morning I combined my 55 minute run with a work related conference call. It was a nice distraction. The time went by in a flash (or so it seemed). I can't tell you what the call was about because if you knew I would have to send you to Siberia or worse, Fresno. Given that these meetings may become a regular thing, I may have to get used to not remembering the experience of my Tuesday morning runs.
I do remember vaguely running over to the local college track and circling the big loops several times. I believe there were other folks out there. Maybe even an early morning, summer golf class on the astro turf of the soccer field. It all blurs into insignificance next to the droning words of THE MEETING.
My legs felt OK even though the pace was little more than a crawl. But if this is what it takes for the age group, wannabe, world class miler to recover then so be it.
I do remember vaguely running over to the local college track and circling the big loops several times. I believe there were other folks out there. Maybe even an early morning, summer golf class on the astro turf of the soccer field. It all blurs into insignificance next to the droning words of THE MEETING.
My legs felt OK even though the pace was little more than a crawl. But if this is what it takes for the age group, wannabe, world class miler to recover then so be it.
Sunday, July 05, 2009
Linda dies: I run 55 minutes
I checked my email this morning while having coffee. Linda died in the early morning after a long battle with pancreatic cancer.
Nothing I could do but go out and run so I drove up with Shel to the city and ran for 55 minutes along the south embarcadero near the ball park. There was a 5K DSE run going on so I tagged along for most of it but I also ran 25 minutes before and a few minutes afterward. Most of the run was very slow with the exception of a 9 pace while I hung with Shel during the race.
Legs felt OK.
Somber mood.
Enjoy life.
Detachment is good but don't get attached to even that.
Nothing I could do but go out and run so I drove up with Shel to the city and ran for 55 minutes along the south embarcadero near the ball park. There was a 5K DSE run going on so I tagged along for most of it but I also ran 25 minutes before and a few minutes afterward. Most of the run was very slow with the exception of a 9 pace while I hung with Shel during the race.
Legs felt OK.
Somber mood.
Enjoy life.
Detachment is good but don't get attached to even that.
Saturday, July 04, 2009
Best yet
Friday: I laid around like a cat all day yesterday (it was a work holiday). My body ached from running on the grass at Los Gatos. Advil and rest and pasta.
I slept well and woke feeling pretty refreshed. Drove over to Prospect and warmed up with Jake for 20 minutes with some striders. D was over on the artificial grass getting his barefoot warm up. Then we added in something new. 2 x 800 at an 8 minute pace with a one minute rest in between. Nothing too hard but the goal was to create a "load".
After the last 800 we waited one minute and then ran a 400 in 88 seconds. After that we went to our normal run a 400, walk a 400. The second 400 was 85 and I immediately knew I felt very good. The 3rd 400 was 83 and last was 82. My best workout yet. D was killer in how he led through the 400's. Each had a slightly negative split and each was slightly faster than the last.
I decided to walk several laps with Jake instead of doing my usual 10-12 minute easy jog. Not so much because I was tired but really because I had run my 4 miles which is my Saturday allotment for right now.
I slept well and woke feeling pretty refreshed. Drove over to Prospect and warmed up with Jake for 20 minutes with some striders. D was over on the artificial grass getting his barefoot warm up. Then we added in something new. 2 x 800 at an 8 minute pace with a one minute rest in between. Nothing too hard but the goal was to create a "load".
After the last 800 we waited one minute and then ran a 400 in 88 seconds. After that we went to our normal run a 400, walk a 400. The second 400 was 85 and I immediately knew I felt very good. The 3rd 400 was 83 and last was 82. My best workout yet. D was killer in how he led through the 400's. Each had a slightly negative split and each was slightly faster than the last.
I decided to walk several laps with Jake instead of doing my usual 10-12 minute easy jog. Not so much because I was tired but really because I had run my 4 miles which is my Saturday allotment for right now.
Thursday, July 02, 2009
45 minutes of junk
I ditched the idea of running in the cool of the morning and traded it to become warm up buddy at the local all comers meet. So, 45 minutes of junk running, banter and a nice dinner (the Greek salad) at the Diner after the meet. It was warm but not "warm". Mid to high 70's at best but a real shift from the pre-9 am running that I have been doing of late.
Anyway, it was a choice not to run Friday and get it done today so I could have a day off. A rest day before Saturday.
The all comers crowd never ages. Only I do. They are mostly forever young. 31 years ago I ran a 9:44 two mile at this same event. Dust now, swept under the carpet of 3 decades of running.
Anyway, it was a choice not to run Friday and get it done today so I could have a day off. A rest day before Saturday.
The all comers crowd never ages. Only I do. They are mostly forever young. 31 years ago I ran a 9:44 two mile at this same event. Dust now, swept under the carpet of 3 decades of running.
Wednesday, July 01, 2009
I know every line
I did not sleep well last night. Visions of people who had lost their jobs ranged through my consciousness. This RIF did not go quietly into the night. Finally fell off very late. Must have slept some because I actually woke up this morning about 15 minutes ahead of the alarm. Sleep...Wake. So must have slept.
Coffee (Big Mug)
Let Amber out
Go run 55 minutes and I am surprised at how good I feel.
Faint impression of a PE Class sitting quietly up in the stands down the back stretch waiting for an instructor to show up.
Asian girl stretching after her run. She really works the crowd (if there was one). Very limber. I know every line of her body and I am hardly paying attention.
Coffee (Big Mug)
Let Amber out
Go run 55 minutes and I am surprised at how good I feel.
Faint impression of a PE Class sitting quietly up in the stands down the back stretch waiting for an instructor to show up.
Asian girl stretching after her run. She really works the crowd (if there was one). Very limber. I know every line of her body and I am hardly paying attention.
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