Gang Run

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

Reps

Drove over to WVC both Saturday and Sunday.

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

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

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

200 meter recovery between each rep.

The weather was cool and breezy on the backside.

Dragging

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

200 club

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

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


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

Now: 3 miles in 39:00

Real hills

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

Hippy

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

Not too shabby

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

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

Very Easy Day

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

Something

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

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

40 minutes peppered

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

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

Bailing

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

I'm thinking "time trial" for Sunday.

Fog's in

Wow! What's new.

Nada

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

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

New Course

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

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

40 minutes

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

5 x 400

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

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


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