Walkin' A.
I scooted over to West Valley College to meet D and run 2 x 600 at goal 800 meter pace. We warmed up for close to 25 minutes. It was cool enough but the sun was coming up and the track was heating up.
We ran a shakedown 400 in 90 seconds. Not too bad. It felt OK so we walked a bit and then launched the first 600. I just settled in and followed the big guy around for a 2:06. Between the 200 and 400 I was thinking of excuses to get out of this but by then we only had 200 to go so I hung in there.
Pain is good. Pain is good.
Well, except I really wasn't in pain. I actually felt strong so we recovered with another walk and shot off the second 600. This one was 2:05 and change. All in all a 2:47 800 meter pace workout.
Three weeks ago I ran this same workout in 2:09-2:06.
I jogged for 15 minutes.
Heading back to our cars we decided next week would be 400's and the following week would be an 800 meter trial.
Pain is good! Pain is good!
Saturday, September 26, 2009
Thursday, September 24, 2009
Tall, tan, slender and fast
Monday
The next two-three days are supposed to be barn burners. I am hearing mid to high 90's so no lunch running for a while. I got out early this morning while a layer of fog still blotted out the sun. Easy paced 60 minutes over to the college and back. There was some young gal zipping around the track and soccer field. Tall, tan, slender and fast. I believe those are the big 4 athletic attributes, aren't they?
Wednesday
The fog blanketed the sky again this morning keeping the temps cool. I ran 50 minutes on legs that felt unusually decent. I thought about doing some striders but laziness and my lack of valor got the best of me. I just ran.
Thursday
I ran 61 minutes mostly at Forbes with Jake. Cool and overcast. Nice reminder of what fall can be like (whenever it gets here).
The next two-three days are supposed to be barn burners. I am hearing mid to high 90's so no lunch running for a while. I got out early this morning while a layer of fog still blotted out the sun. Easy paced 60 minutes over to the college and back. There was some young gal zipping around the track and soccer field. Tall, tan, slender and fast. I believe those are the big 4 athletic attributes, aren't they?
Wednesday
The fog blanketed the sky again this morning keeping the temps cool. I ran 50 minutes on legs that felt unusually decent. I thought about doing some striders but laziness and my lack of valor got the best of me. I just ran.
Thursday
I ran 61 minutes mostly at Forbes with Jake. Cool and overcast. Nice reminder of what fall can be like (whenever it gets here).
Saturday, September 19, 2009
Reentry Workout
Finally back at the track with D. This was a reentry workout with all due respect for the bout of stomach flu from a week back. I warmed up slowly for about 20-25 minutes (not sure), did some strides and then ran a soft cut down workout of 400's.
94-88-84-81. Each one felt slightly better than the prior 400. The last felt the best.
I then jogged 15 minutes for a warm down.
D gutted out a 1:44 600 meter. I will doing that soon.
94-88-84-81. Each one felt slightly better than the prior 400. The last felt the best.
I then jogged 15 minutes for a warm down.
D gutted out a 1:44 600 meter. I will doing that soon.
Friday, September 18, 2009
If I stopped for every ding....
Monday
Three days of rest and back at it. I ran at lunch for the first time in months. The Baylands remains unchanged. Just me. Feeling creaky until I got going. I ran 50 minutes of wind-blown slogging and enjoyed every minute of it. It was nice to have the mid day break away from work. My back is bothering me "still". Lower left side. Not enough to stop running but there never-the-less. I took some ibuprofen in the afternoon.
If I stopped for every ding, I wouldn't run.
Note to self: It is amazing "how" slow I am. There was one brief point in the run where I began to unintentionally pick it up and actually felt like I was flowing along. It came out of no where as if some spark connected in an oiled up spark plug and my body surged. Then it was gone and I was back at the plods.
Wednesday
I ran in the Baylands at lunch again. It was in the high 70's with a nice breeze. My legs felt peppy but my lower back on the left side was achy. Not enough to stop me from running 55 minutes. I found that if I took a short walking break my back would feel better for a while. I think this is combo of the way I sit at the computer (at home) and the way more than normal lifting I have been doing as of late. I will give a few days and if it still is bothers me, I will go see Big Bad Bill and get another adjustment.
Friday
OK! My back is much better. I iced the exact spot that had been bothering me last evening and it seemed to respond. I ran a sluggish 40 minutes this morning knowing that Saturday is my "game" day. It feels like the weather is going to heat up again. The sledge hammer that is summer isn't gone yet.
I talked to Shel the other day who is on a similar program. He complained that his legs are tired but then they were tired before. Get use to, it I told him. At our age our legs are always going to feel tired.
Three days of rest and back at it. I ran at lunch for the first time in months. The Baylands remains unchanged. Just me. Feeling creaky until I got going. I ran 50 minutes of wind-blown slogging and enjoyed every minute of it. It was nice to have the mid day break away from work. My back is bothering me "still". Lower left side. Not enough to stop running but there never-the-less. I took some ibuprofen in the afternoon.
If I stopped for every ding, I wouldn't run.
Note to self: It is amazing "how" slow I am. There was one brief point in the run where I began to unintentionally pick it up and actually felt like I was flowing along. It came out of no where as if some spark connected in an oiled up spark plug and my body surged. Then it was gone and I was back at the plods.
Wednesday
I ran in the Baylands at lunch again. It was in the high 70's with a nice breeze. My legs felt peppy but my lower back on the left side was achy. Not enough to stop me from running 55 minutes. I found that if I took a short walking break my back would feel better for a while. I think this is combo of the way I sit at the computer (at home) and the way more than normal lifting I have been doing as of late. I will give a few days and if it still is bothers me, I will go see Big Bad Bill and get another adjustment.
Friday
OK! My back is much better. I iced the exact spot that had been bothering me last evening and it seemed to respond. I ran a sluggish 40 minutes this morning knowing that Saturday is my "game" day. It feels like the weather is going to heat up again. The sledge hammer that is summer isn't gone yet.
I talked to Shel the other day who is on a similar program. He complained that his legs are tired but then they were tired before. Get use to, it I told him. At our age our legs are always going to feel tired.
Sunday, September 13, 2009
Reminder
Status: Recovering from 24 hour stomach flu.
I need to remind myself that I am 800-1500 meter runner now.
At age 64 I don't need mileage for its own sake. I have somewhere around 100K lifetime miles on my legs. Old runners with old legs just beat themselves up trying to do what they used to do easily.
4 days is enough each week. 3 easy runs of 45-60 minutes and one day on the track.
I need to remind myself that I am 800-1500 meter runner now.
At age 64 I don't need mileage for its own sake. I have somewhere around 100K lifetime miles on my legs. Old runners with old legs just beat themselves up trying to do what they used to do easily.
4 days is enough each week. 3 easy runs of 45-60 minutes and one day on the track.
Saturday, September 12, 2009
Not So Distant
This may seem speculative but perhaps, in some not so distant future, a man on a horse will come upon this sight.
Let us say this is a thousand years hence. That is a blink in the history of our world. A millennium ago we were at this level. Who is to say that we will not come that way again.
Let us say this is a thousand years hence. That is a blink in the history of our world. A millennium ago we were at this level. Who is to say that we will not come that way again.
Friday, September 11, 2009
How Sweet It Is
Monday (Memorial Day)
How sweet. A week off from work. I slept in until around 7 am (that is sleeping in these days) and then sloshed down a magnum of coffee. I finally got out around 8:30 and ran for 60 minutes keeping it slow and cool. My lower back is acting up. Hope to tailgate in with Danny on Tuesday and see Big Bad Bill.
Note: My back is better after seeing Bill (my chiro). Danny and I made it up to Menlo Park to get adjusted on Tuesday and then went to breakfast.
Wednesday
I ran 50 easy minutes this morning after walking Amber. I beat the heat even though I didn't get out that early. Thought about doing more today but I am going back to back with a run tomorrow with Jake at Forbes.
Thursday
Forbes Mill and two up and backs and a bit more to make it 62 minutes of slow running.
Hard to believe that Forbes Mill use to look like this.
 |
These days all that is left is this.
Friday
I hit the wall on Thursday evening. Not exactly sure what it is but it seems to be stomach flu or minor food poisoning.
Where did that come from????
I have no appetite and I am canceling my weekend runs. First, I have to feel like eating. Then I can run again.
Saturday
Feeling much better. Must have been the 24 hour variety. However, I did not run. Will wait another day or two.
Sunday, September 06, 2009
The Taking of Sun
My old company, Sun Microsystems is about ready to get devoured by Oracle. The SEC has approved the deal but the ponderous and unwieldy EU has decided to step in and delay the merger because of anti-trust concerns.
Well, yeah. DUH!
Of course Oracle wants to dominate and Sun has been offered up to them on a platter. Sun is doing its best to look the Byzantine Empire in its latter stages and Oracle is doing its best to do an imitation of the Ottoman Turks circa 1453. It really was all over but the looting. Sun customers are pealing away because right now many of them don't trust Oracle's business plan.
By the way, Oracle's business plan is simple.
Besiege, take the city, loot and burn what they don't want and sell of into the slavery of unemployment those who are not useful.
What Oracle wants is Java and Solaris. Oracle doesn't innovate. It buys innovation. 7 billion and change is a cheap price for the 20 billion dollar empire of Larry, he who lacks any sentiment.
It's sad. Larry is what they deserve. All Jonathan the Almost had to do was to cut headcount back under 20,000 and eliminate hundreds of projects that were not making Sun any money. He couldn't do it and either could Scott the Maverick. He must be a maverick because he named his first born that very name and held him aloft at hockey games so we would all know it was true. They both abdicated to weekly and monthly executions (layoffs) that demoralized the populace and froze the will of its very strength. It's creativity and innovation.
But for the moment the course of empire is delayed in the tangled web of the EU. The attempt to salvage Sun is further destroying it through the loss of customers who have lost faith and the resultant lost revenue.
It was a glorious city and empire once upon a time but now the time of Larry is at hand.
For the moment things look a bit like this but not to worry.
Eventually peace will return.
Well, yeah. DUH!
Of course Oracle wants to dominate and Sun has been offered up to them on a platter. Sun is doing its best to look the Byzantine Empire in its latter stages and Oracle is doing its best to do an imitation of the Ottoman Turks circa 1453. It really was all over but the looting. Sun customers are pealing away because right now many of them don't trust Oracle's business plan.
By the way, Oracle's business plan is simple.
Besiege, take the city, loot and burn what they don't want and sell of into the slavery of unemployment those who are not useful.
What Oracle wants is Java and Solaris. Oracle doesn't innovate. It buys innovation. 7 billion and change is a cheap price for the 20 billion dollar empire of Larry, he who lacks any sentiment.
It's sad. Larry is what they deserve. All Jonathan the Almost had to do was to cut headcount back under 20,000 and eliminate hundreds of projects that were not making Sun any money. He couldn't do it and either could Scott the Maverick. He must be a maverick because he named his first born that very name and held him aloft at hockey games so we would all know it was true. They both abdicated to weekly and monthly executions (layoffs) that demoralized the populace and froze the will of its very strength. It's creativity and innovation.
But for the moment the course of empire is delayed in the tangled web of the EU. The attempt to salvage Sun is further destroying it through the loss of customers who have lost faith and the resultant lost revenue.
It was a glorious city and empire once upon a time but now the time of Larry is at hand.
For the moment things look a bit like this but not to worry.
Eventually peace will return.
Saturday, September 05, 2009
Body Shock! 2:09-2:06
It's been 3 weeks since D and I ran 4:31.9 for 1200 meters. Except for several 100 meter workouts I have not been back to the track for a session of specific pace related work.
Today I went back to Prospect, warmed up for 23 minutes and decided I was good to go on 2 x 600 meters at 800 pace. I ran a shakedown 400 in 90 and was a bit breathless afterward. Of course I had not been down around 90 seconds for anything for 3 weeks. I walked, picked up Glen who asked to join me (he who is training for the marathon). I told him I was very glad for the company.
The first 600 was a 2:09 (86-43). It might have been faster but I felt a slight twinge in my left foot off to the side of the achilles so I decided to keep pace and not push. I walked 600 in between.
On the second 600, I drove the 400 in 84, felt really good (no twinge!) and ran the last 200 on 42 for a 2:06.
I was happy enough and after a recovery walk, I jogged 16 minutes to make the total workout 45 minutes.
I drove over to the club handicap race and had a great breakfast with the gang. Had a long talk with Jim afterward about how he was recovering from marathon training related injuries.
Today I went back to Prospect, warmed up for 23 minutes and decided I was good to go on 2 x 600 meters at 800 pace. I ran a shakedown 400 in 90 and was a bit breathless afterward. Of course I had not been down around 90 seconds for anything for 3 weeks. I walked, picked up Glen who asked to join me (he who is training for the marathon). I told him I was very glad for the company.
The first 600 was a 2:09 (86-43). It might have been faster but I felt a slight twinge in my left foot off to the side of the achilles so I decided to keep pace and not push. I walked 600 in between.
On the second 600, I drove the 400 in 84, felt really good (no twinge!) and ran the last 200 on 42 for a 2:06.
I was happy enough and after a recovery walk, I jogged 16 minutes to make the total workout 45 minutes.
I drove over to the club handicap race and had a great breakfast with the gang. Had a long talk with Jim afterward about how he was recovering from marathon training related injuries.
Thursday, September 03, 2009
Recovery Week
Monday
I got out early on Monday and ran 50 easy minutes. My legs felt rested. It was cool and overcast. The sky was the color of slate. It felt good NOT having to run Sunday even though Saturday's run was on the easy side. I still have some residual soreness in my lower left leg but nothing that actually hurts when I run. I generally feel it before and after. I plan on an easy week. A couple of 50 minute runs on Monday and Wednesday, maybe 30-35 minutes Thursday or Friday and a brief rep workout on Saturday. I may not be fast but I have decided to be an age group 800/1500 meter runner. So I need to act like it.
I got out early on Monday and ran 50 easy minutes. My legs felt rested. It was cool and overcast. The sky was the color of slate. It felt good NOT having to run Sunday even though Saturday's run was on the easy side. I still have some residual soreness in my lower left leg but nothing that actually hurts when I run. I generally feel it before and after. I plan on an easy week. A couple of 50 minute runs on Monday and Wednesday, maybe 30-35 minutes Thursday or Friday and a brief rep workout on Saturday. I may not be fast but I have decided to be an age group 800/1500 meter runner. So I need to act like it.
Wednesday
I was jolted awake just before 6 am by the vibration of a heavy vehicle rumbling by our house. I tried to fall back but finally rolled out of bed and made coffee. I went out around 7 am for another 50 minutes of easy running. This every other day is feeling good. I double back on Thursday but probably for no more than 30-35 minutes.
Thursday
Did what I said I would do. I ran 35 minutes total most of it slow with Jake (who, by the way, is back running 60 minutes a day). It was quiet at Forbes Mill and the lot was just about empty. A young gal running with her boyfriend and dog blew by me going up to the dam. Jake said "I just don't care anymore!" and of course he is right.
Thursday
Did what I said I would do. I ran 35 minutes total most of it slow with Jake (who, by the way, is back running 60 minutes a day). It was quiet at Forbes Mill and the lot was just about empty. A young gal running with her boyfriend and dog blew by me going up to the dam. Jake said "I just don't care anymore!" and of course he is right.
Saturday, August 29, 2009
The Heat Is On!!!!!
The heat is on! It cleared 100 yesterday. It looks like it will be in the 90's today.
I got out early jog-walking for 15 minutes with Amber. I then went over to WVC and ran slowly covering 65 minutes overall. The club ran short-six. It was an excruciating experience for most of them. Think death march! Danny was still talking about the heat during breakfast in the air-conditioned confines of Carrows an hour later.
I got out early jog-walking for 15 minutes with Amber. I then went over to WVC and ran slowly covering 65 minutes overall. The club ran short-six. It was an excruciating experience for most of them. Think death march! Danny was still talking about the heat during breakfast in the air-conditioned confines of Carrows an hour later.
Thursday, August 27, 2009
16 FLAT!!!!!
Tuesday:
AM: I ran 45 minutes early at an easy pace. Putting in place a 4 day running plan to revive my legs. It was overcast and cool. Almost fall-like. Traffic increasing as schools begin to sequentially open up for the term. The plan is to get my ass over to Saratoga track this evening and run some striders and hook up with Danny (who by the way is the identifiable hero of Saratoga cross country). Everyone knows his name. It almost Cheers-like.
PM: Met Danny at the track. The weather felt hot and sticky. Not used to it. I have been a morning runner for months now. The track was crowded. The football team was working out and then Pop Warner showed up. These guys were all over the inside lanes. Danny almost collided with one player on his last rep. I ran around 30 minutes with 4 x 100 in 17-17-16-16 (drafting off Danny's 200's). Last one was 16 flat! Slight flare in the right groin. I need to be careful. The speed is there but the body needs to catch up. Iced when I got home.
75 minute day.
Thursday:
I was supposed to meet Jake at Forbes at 8 am but my car wouldn't start. I ended calling my auto service (CSAA) and had to wait for them to show. God, they were prompt. The problem was my battery so I bought a new one (installed by them on the spot). Then I drove up to Forbes, had coffee with Jake and Wally before heading off for a 60 minute painfully slow run. My legs are still sore from Tuesday. Things held together and I got the run in before the heat descended on Bay Area. I am definitely paying the price for the fast 100's.
DOMS-R-US
Sunday, August 23, 2009
Time to change (again)
D is gone to Toronto so I drove to WVC and ran 50 minutes with 6 x 100 meter strides. I averaged 18 seconds. The club was running the infamous 36 x 200 meter 3 man relay. I checked in to find that 4 club runners, including me, had pulled their calf's in the past year so we're sort of a club within a club. Two of my colleagues wrap their calf muscles with an ace bandage. Several asked me how my achilles was doing (except it wasn't my achilles that took half of last year out, it was my calf).
Small turnout. The Pacific Association Cross Country season just began so many of the "studs" were over in Santa Cruz running the first of the series. It crossed my mind that I should consider running the series but then I reminded myself that {{{focus}}} will be critical for me to run a fast mile next year.
Sunday:
50 minutes. Legs tired. Stopped several times. Didn't really want to be out there today. It is time to cut back to a four and maybe even on occasion, three day training week. 5 days a week or even three in a row just beats me up no matter how slow the pace is.
Time to change again.
A couple of sounds bites from the past and present at Sun:
I ran into Smita, my old buddy from Sun. We hadn't talked in a year or more. It was good to catch up.
I also ran into another colleague who is still as Sun and is positioned to make the Oracle transition. He told me that he was in a meeting the other day and "Larry" called in on the phone to tell the group the direction they should be taking. After pontificating he left them with these words.
"Either you make it happen or your replacements will!"
Good Larry?
Evil Larry?
As for Sun.....
They're coming!
Small turnout. The Pacific Association Cross Country season just began so many of the "studs" were over in Santa Cruz running the first of the series. It crossed my mind that I should consider running the series but then I reminded myself that {{{focus}}} will be critical for me to run a fast mile next year.
Sunday:
50 minutes. Legs tired. Stopped several times. Didn't really want to be out there today. It is time to cut back to a four and maybe even on occasion, three day training week. 5 days a week or even three in a row just beats me up no matter how slow the pace is.
Time to change again.
A couple of sounds bites from the past and present at Sun:
I ran into Smita, my old buddy from Sun. We hadn't talked in a year or more. It was good to catch up.
I also ran into another colleague who is still as Sun and is positioned to make the Oracle transition. He told me that he was in a meeting the other day and "Larry" called in on the phone to tell the group the direction they should be taking. After pontificating he left them with these words.
"Either you make it happen or your replacements will!"
Good Larry?
Evil Larry?
As for Sun.....
They're coming!
Friday, August 21, 2009
Adventures in Legs
Tuesday:
My legs felt better this morning. Not great but better than Sunday. I ran an easy 50 minutes. Not much going on. Traffic was light but I know it will go nuclear in the next several weeks as the local schools go back on line.
I am really thinking about going back to every other day running (or 4 days a week). I would rather run further the days I do run versus more days. I am a bit beat up. I hate to change anything because I have had steady improvement but I think I am running into the proverbial wall.
My heroine, Maggie Vessey went down yesterday in the semi's at Berlin. Looked like she was sleep walking through her heat. She ended up dead last. I am going to have to find another big blond to follow. :-(
Wednesday:
Ran 60 minutes this morning. Very quiet preschool year track. Almost empty of walkers and runners. Some of my college routes are cut off by construction going on. These temporary fences suddenly go up so I have to run other routes.
Legs OK but I am tired. Slight headaches during the day. I think I am over trained. Hard to believe because I seem to do so little but whatever it is, it is too much for right now. I have some nice momentum. Don't want to crater it. I will adjust. I have been thinking about 4 days a week and that may be the move that is necessary. I haven't been doubling but I may have to once or twice a week. I haven't run at lunch for months. As the weather cools I may go back to the Baylands.
My legs felt better this morning. Not great but better than Sunday. I ran an easy 50 minutes. Not much going on. Traffic was light but I know it will go nuclear in the next several weeks as the local schools go back on line.
I am really thinking about going back to every other day running (or 4 days a week). I would rather run further the days I do run versus more days. I am a bit beat up. I hate to change anything because I have had steady improvement but I think I am running into the proverbial wall.
My heroine, Maggie Vessey went down yesterday in the semi's at Berlin. Looked like she was sleep walking through her heat. She ended up dead last. I am going to have to find another big blond to follow. :-(
Wednesday:
Ran 60 minutes this morning. Very quiet preschool year track. Almost empty of walkers and runners. Some of my college routes are cut off by construction going on. These temporary fences suddenly go up so I have to run other routes.
Legs OK but I am tired. Slight headaches during the day. I think I am over trained. Hard to believe because I seem to do so little but whatever it is, it is too much for right now. I have some nice momentum. Don't want to crater it. I will adjust. I have been thinking about 4 days a week and that may be the move that is necessary. I haven't been doubling but I may have to once or twice a week. I haven't run at lunch for months. As the weather cools I may go back to the Baylands.
Friday:
I took off with some trepidation. My right achilles was slightly sore last night even though it had not bothered me at all in recent memory. I taped and iced. The run turned out to be the usual. I slow jogged 60 minutes. My legs felt OK (as in O-K). No achilles problems. A tiny bit of tightness in my upper right calf right behind and just below the knee. I will need to be careful about that. Will The adventures in legs ever end?
Saturday, August 15, 2009
4:31.9
Saturday:
Goal workout was 1200 meters in 4:30-33.
The place was Prospect High School. This might be the last run there for a while. WVC track is back open so I will drift back there for the time being.
Warmed up with D for a total of about 25 minutes including some strides. Then we ran a shake out 400 in 92. I admitted to feeling sluggish (or sluggo). I asked that we go out a bit slower and ramp up the pace as we ran.
The first lap was 94. I can't say it was easy. I wasn't totally into it. At 600 meters I thought to myself that if I was going to be a miler, I needed to run the planned workout regardless and tough it out. D had already decided that we had to pick up the second lap if we were going to hit out target time range. He told me later that he had decided to run a 90 and just hoped I would still be there.
We came through in a scintillating 3:04 and I was still there. Not maxed out but my quads were feeling it even though my breathing was fine. Down the backstretch I said to D that I was there which meant I didn't know if I could go any faster. Turns out I could. With 200 to go the pace quickened and I just went with it. I figured that I was fighting to get under 4:36 which is what we ran the last time we did this workout.
When we flashed across the line the time read 4:32. Actually 4:31.9 but who's counting. I was glad to get away with a workout inside my target range. I jogged down for 12 minutes and was surprised that my legs actually felt OK.
Bottom line. Breathing fine. Legs tired. I believe the 1000's last week plus the 60 minute run the next day ran me down a bit. I need to be more discreet.
Sunday:
A very slow (S-L-O-W) 60 minute run. I was the slowest guy on the track. I would like to say this was by design but really it was just because.
Because why?
Because my legs were tired.
Goal workout was 1200 meters in 4:30-33.
The place was Prospect High School. This might be the last run there for a while. WVC track is back open so I will drift back there for the time being.
Warmed up with D for a total of about 25 minutes including some strides. Then we ran a shake out 400 in 92. I admitted to feeling sluggish (or sluggo). I asked that we go out a bit slower and ramp up the pace as we ran.
The first lap was 94. I can't say it was easy. I wasn't totally into it. At 600 meters I thought to myself that if I was going to be a miler, I needed to run the planned workout regardless and tough it out. D had already decided that we had to pick up the second lap if we were going to hit out target time range. He told me later that he had decided to run a 90 and just hoped I would still be there.
We came through in a scintillating 3:04 and I was still there. Not maxed out but my quads were feeling it even though my breathing was fine. Down the backstretch I said to D that I was there which meant I didn't know if I could go any faster. Turns out I could. With 200 to go the pace quickened and I just went with it. I figured that I was fighting to get under 4:36 which is what we ran the last time we did this workout.
When we flashed across the line the time read 4:32. Actually 4:31.9 but who's counting. I was glad to get away with a workout inside my target range. I jogged down for 12 minutes and was surprised that my legs actually felt OK.
Bottom line. Breathing fine. Legs tired. I believe the 1000's last week plus the 60 minute run the next day ran me down a bit. I need to be more discreet.
Sunday:
A very slow (S-L-O-W) 60 minute run. I was the slowest guy on the track. I would like to say this was by design but really it was just because.
Because why?
Because my legs were tired.
Thursday, August 13, 2009
work...WORK...WORK!
Tuesday:
Oh God, I woke up way too early. Too much on my mind (work...work...work).
4:30 AM. That vacant, empty time of summer twilight.* The sky just beginning to lighten in the west. I sneaked back under the covers, hiding. Maybe I would fall back.
Showered and took Amber out for a walk.
*The diffused light from the sky during the early evening or early morning when the sun is below the horizon and its light is refracted by the earth's atmosphere.Good night sleep. Didn't want to get up (just beat the alarm). Had a mug of coffee and then went out and ran a sluggish 55 minutes of slow..slow including big loops at the college. I guess it's the day after syndrome. My legs felt OK yesterday but less so today. I did get stronger as the run went on. Low energy in the beginning and decent energy as things progressed. Amber didn't get her walk :-( and she gave me sad, guilty looks.
Legs tired. No snap. Aggravated by early morning heat. A prelude to and warning of a 90 degree day.
Decided not to over analyze why I am tired. I just is.
Sunday, August 09, 2009
Good "Enough" to Great
I read an interesting article on breakthroughs. I realize that even though I very committed to breaking 6 minutes for the mile (Good enough) , what I really want is a higher level of performance (Breakthrough). I will need to do some mind-work along with my regular training to get there. I am faced with doing more intelligent running, like it or not. But it won't mean much if I don't work on my systems of belief.
Gung Ho!
2 x 1000
Saturday
We ran over at Prospect High Track. Soccer players practicing. Runners on the track. A bit crowded for my taste.
Between running at home and on the track I did 25 minutes of slow jogging followed by striders.
The workout was 2 x 1000. Goal was 3:48-52. D lead perfectly and we did the first one in 3:47. It wasn't easy though. We didn't do the shakedown 400 and as usual it took me several laps to warm to the pace.
Walked 600 and then did another one. Got distracted by kids playing in the fast lanes between 400 and 500 meters. They barely moved out of the way. But it came back to haunt us when they were back there on the next lap. No track-sense. Parents did nothing to corral them and I lost my cool and my focus. We were able to get back on pace over the last 400 and run another 3:47. I felt better but still, the workout was tough. I checked. It was statistically slightly better than the 800's I ran last week.
Warmed down for 40 minute total.
D wants to shoot for sub 4:30 for the 1200 meter time trial next week. So coming through close to 3:00-3:02 and pushing that 3rd lap. I would be happy with 4:33 or under.
Sunday
Shel and I drove up to GG park and ran a DSE race. I jogged a very easy, sore legged 25 minutes before the race. I kept Shel company during the 5K which we ran in 29 minutes and change. Afterward, we ran back to the car. 60 minutes all in all.
Exciting highlights included the following:
Two young gals ripping by me on my 25 minute pre-race warm up.
Hearing some guy in black shorts tell his girlfriend that they were running slower than a ten minute pace. I was behind them at the time.
Catching and passing two young, tall gals in the last mile only to be caught by a woman we see all the time at these events who chants reaffirmation phrases to herself.
Way to go
Feeling good
Let's get going (as she unintentionally cuts me off..but then I am running as a bandit and don't plan on coming anywhere near the finish line).
Friday, August 07, 2009
Hum Drum Week and Maggie Vessey
Tuesday: Another call-in meeting. I couldn't stand it so I ran ahead of time. 50 minutes of easy jogging (I am a jogger!). I was lucky. I woke up early and quaffed some coffee and bolted out the door. Walked Amber afterward.
Wednesday: Another early morning run. 55 minutes under the stark calm of a a slate tinged overcast sky. I ran the usual route. Over to the track, big loops and then back adding on a bit extra to net 5 more minutes. The tall guy was down on the tartan blowing down 7:20-7:30 miles. He kept lapping me over and over. he on the inside lane, me on the outside lane and adding in the par course hill. But still.....
Thursday: I walked Amber (skies still very gray). I then went out and ran the usual route. The funny thing is that it started to drizzle heavily enough that I had to take off my sun glasses. They had beaded up and were choked with droplets. Anyway, 55 minutes. Legs felt sluggish. Short, tiny Asian girl moved away from me as I circled the track. Makes me once again think if every other day would be smarter. But then....I keep improving. Don't screw with it. It's not about these runs. It's about Saturday.
Went to the last All Comers of the season last evening to watch the action. Maggie Vessey, tops in the 800 in the world, showed up to run, coasting to a high 53 second 400 as a tune up for the 800 that will take place shortly in Berlin. She is world class looking. Tall, blond, slender but not skinny. Stood out. Striking.
McKayla Plank was there too. What ever happened to the Fast Woman rising star of 3-4 years ago? I meant to say hello but didn't. I know her but not that well. She didn't look like that gazelle of several years ago. Could be again with the right coach. Someone told me that she is injured.
Wednesday: Another early morning run. 55 minutes under the stark calm of a a slate tinged overcast sky. I ran the usual route. Over to the track, big loops and then back adding on a bit extra to net 5 more minutes. The tall guy was down on the tartan blowing down 7:20-7:30 miles. He kept lapping me over and over. he on the inside lane, me on the outside lane and adding in the par course hill. But still.....
Thursday: I walked Amber (skies still very gray). I then went out and ran the usual route. The funny thing is that it started to drizzle heavily enough that I had to take off my sun glasses. They had beaded up and were choked with droplets. Anyway, 55 minutes. Legs felt sluggish. Short, tiny Asian girl moved away from me as I circled the track. Makes me once again think if every other day would be smarter. But then....I keep improving. Don't screw with it. It's not about these runs. It's about Saturday.
Went to the last All Comers of the season last evening to watch the action. Maggie Vessey, tops in the 800 in the world, showed up to run, coasting to a high 53 second 400 as a tune up for the 800 that will take place shortly in Berlin. She is world class looking. Tall, blond, slender but not skinny. Stood out. Striking.
McKayla Plank was there too. What ever happened to the Fast Woman rising star of 3-4 years ago? I meant to say hello but didn't. I know her but not that well. She didn't look like that gazelle of several years ago. Could be again with the right coach. Someone told me that she is injured.
Sunday, August 02, 2009
Paying the price
I paid the price of Saturday's workout on Sunday morning. I ran 60 minutes very slowly. Legs were heavy but at least they were not sore. A very unremarkable run. I am sure Galloway would have rightly had me running 3 minutes and walking 1. It probably would have been smarter. There is a method to his jogger madness.
Sunday's are often the toughest workout of the week. It should be Saturday but I am usually well rested so outside of the pace, the reps are done on fresh legs.
The day after. That's the one.
Sunday's are often the toughest workout of the week. It should be Saturday but I am usually well rested so outside of the pace, the reps are done on fresh legs.
The day after. That's the one.
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