Sam's Running Log

Poser August 25th, 2008

Ok, schenanigans and tomfoolery (read booze and fun) caused me to skip my long run on Sun of week 3. So my long run scheduled for Sun the 24th was rescheduled for Mon the 25th, the first day of classes, in between my first class ending at 8.5a and my next class starting at 3p. This was actually a really good call, because todays long was I think my best yet, and gave me such a mental boost, and overall confidence that I can beat my 1hr 53min 1/2M from Santa Cruz last April. I really really want to get a sub 1hr50min 1/2, and I think its in my sights if I train right and dont over do it. Heres how my run went…

The Conditions:
Distance:10.39 miles (but probably 10 and chance, under 10.1 if going by the mile markers at Lower Bidwell)
Pace: 8′28″ / mi
Total Time: 1:28′06″
Weather: Nice COOL. I started my run a little after 10am and completed before noon. Temp on the bank read out was 85 on the way home, which means I started out when it was cool and finished during hotter weather. I could definitely feel myself getting hot at the end, and was cautious to not get heat stroke or anything.
Route: Lower Bidwell. From Start sign all the around to the 5m marker and turn around. Pondered a different route, but I liked this best.

The Run
Before: Well, I got plenty of rest. In bed by 10p the night before, because I had an 8am class. I was up about 6.15ish in the morning, had a bowl of Captain Crunch, and then showered and was off to class. I biked too and from school, when my class ended at 8.50a. I rested a little, almost skipped my run, but got a glass of milk to settle my weird tummy, and did my exercises. 3×20 wall squats, 2×15 bicycle crunches, 2×20 push-ups, normal stretches and 2×10 leg lifts for each leg. I didnt do wall stretches for the calves, instead I did the warm up at home, drove to Bidwell and stretched calves on a lower at the park.

During: The start was slower, I knew I had to take it easy because it was a 10mi run, and I wanted to complete it the best I could without stopping. My left knee felt a bit tight and right away the side of shins on both left and right foot were aching. Being the stubborn person I am, I ran through the pain at a slow pace where it was comfortable. I wasnt concerned with time or pace, I just wanted to finished and figured I was moving at a 9′30″ pace. I stopped at miles 3, 6 and 8.5 (no quitting the last mile) to drink some water and re-hydrate. After mile 5 I did take drinks when I felt I needed them, and around mile 6.5 I poured water over my head and my chest to cool my core, which totally helped. I also dumped water on me with about 1/3 mile to go because it was warmer out.
So it was slower mile pace I started out, but oh no, this guy cant keep it slow apparently. That and a blessing from God gave me enough energy to average 8′23″. I checked at mile 1.5 and was going at an 11min mile, but I did the math in my head and at mile 2 my check confirmed a sub 8′30″ pace. In fact, it was an 8′16″ pace. Next checks at mile 3 said 8′23″, and mile 6 was 8′10″. A good song and a burst of energy made the mile from 7.5 to 8.5 a quick one, with my current pace at 7′57″ before stopping for water and refilling my water bottle. Of course I cruised the last 1.5 miles and finished in a time I’m very happy with. I figure with some strength training, I can get my over mile pace down to near if not lower than 8′05″, with I think will give me a 1/2M close to 1:45′.
At mile 3, as I was walking and drinking water, another runner pushing a stroller with his kid in it started up running too. We were going about a 8′14″ pace, with the run going faster because he kept gaining ground in front of me. We both turned around at the 5m marker and headed back up to the bridge (where the 3m marker is at). I kept my pace, maybe increased it slightly, but I felt pretty damn good with myself because the guy ended up walking and I passed him maybe 200 yards before the 3m marker. So for that 4 mile stretch there in the middle, I managed to keep and hold my own, and while a small last bit victory, was able to go the same route as that guy and beat him from start to finish. I dont know if I’m really bragging about winning a “race”, but I am happy I keep myself moving, stopping ONLY to drink at 3, 6 and 8.5 miles, and no other times.

After: Oh man was I burnt out. I was up and awake, but nothing hurt, just had no energy. I grabbed my Powerade of out my car, and walked a little bit over to the public pool and sat on a bench for a little bit to cool down. Drinking ‘ade and cooling off helped me recover some energy, enough to get back to the car and drive home without worrying about passing out. Once home I stripped and showered to refresh and wake up some. I made a peppered Turkey Sandwich, washed it down with some lemonade to re-hydrate, and relaxed in front of TV a little bit. I took about a 45 min nap and went to my 3p class, where I actually managed to stay awake, but right now at 9.20pm, I’m about ready to pass out. A Sloppy Joe dinner with salad helped me recover carbs and protein, and I’ve been trying to drink water to help my body out.

Overall, I felt really really good about this run. I think its my best year, and I hope to keep up at least this level of performance for the San Jose Rock N Roll. My Santa Cruz 1/2 was my best 1/2 finishing in 1:53′36″ at a 8′40″ pace. It looks like to make sub 1:50′ I need to have a 8′23″ pace which has consistently been my average for the Training and Long runs. I think I’ve hit my plateau, the area of where I pick up something quickly to an above average level, and now its time to through passion into the mix and start to refine my skills so that I become an expert, or elite, or just something better than average. From here on out I need to really get my training ass in gear and eat right, sleep right, hydrate correctly and consistently, and once I get the gym membership, then its time to get my strength training done. I also really need to get tempo and interval training runs into my mix, to train for anaerobic stuff in the body, and get my system used to moving fast.

Added bonus: I’m not 52 miles into the 100 mile challenge with Duy and Krissy. Over half way done, and still with a strong lead.

• Chico , Running
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Poser August 25th, 2008

Ok, lets see if I can get caught up with these running logs. I’m only behind by 3, so this post will kill two of them with the 4 mile training runs from last week, which leaves just the 1 more, my AWESOME long run today. Say hello to the introduction of the “Total Time” part of the Conditions Info area. Something I could have done from the beginning, but was too air-headed to notice this info was displayed in Nike+. And away… we go:

4m Train 3.1.4

The Conditions:
Distance: 3.92 miles ( I rounded up, sue me!)
Pace: 8′24″ / mi
Total Time: 32′58″
Weather: Warm, but I ran in the evening so nothing above 90, probably low 80’s.
Route: The usual 4mile route, I guess I stopped earlier than usual, or the same route is variable on the NIke+.

The Run
Before: Um, I forget. I think typical 7 – 8 hrs sleep. Probably usual warm ups, wall squats, leg lifts, push-ups and crunches. I cant remember how many of each, so I’m thinking I really do need to keep in this log because I keep falling behind and forgetting everything.

During: I’m fairly certain I was rested, as I finished about the time I normally do. I really do enjoy these 4m regular training runs, and am anxious to built them up to 5 or 6 miles soon. The 3.92 miles probably means I stopped right at the end at Cherry and 8th, because I normally come up the block a little on the way home. I’m guessing I might have been a little fatigued, so a slightly slower pace on a shorter distance. Meh, its ok, this a not so good run, and there inevitable.

After: I bet you cant guess what I did. … Hah, you did guess it correctly. Iced up and Gatorade, and relaxations. Not too sure what else I did, but I dont think I had any aches because sure enough I did another 4m run two days laters.

4m Train 3.2.5

The Conditions:
Distance: 4.01 miles
Pace: 8′10″ / mi
Total Time: 32′50″
Weather: Warm and cool. I ran this training one at about 7 in the after noon because of the route (explained below). It was nothing near 90 out, mid 80’s I think, but definitely comfortable and shady the whole time during the run because it was so late in the evening and the sun was hiding.
Route: Started from house, ran up Cherry to R on 8th, R on Mag all the way down to Sac, L on Sac and R on the Esplanade taking me right into downtown Chico. And this was the first 1/2 because I ran to met up with James and Ali at the Farmers Market in Downtown Chico. Once I got Broadway and 1st Ave I stopped and walked the block to 2nd where the Market starts. After we were all done at the Market, I ran back home through Campus, picking up the run at 1st and Salem, outside of Consentinos Pizza and Laxton Auditorium. I ran through campus past the Library, across Werner and around O’Connell which puts on the train path I normally take for the 4m runs. This whole route was basically the 4m route in reverse, on with an added 45 min walk in between in DT Chico.

The Run
Before: Plenty of rest, but no stretching, at all. I walked out the door about 3 mins after James left to get Ali. I wanted to hit the pavement and get to DT Chico about the same time they were going to get there, if not a little later. It was assumed they’d get there in about 10 mins, but I think it took them 20 so they could stop at the Bank for Ali.

During: I arrived in DT Chico and proceeded to walk to the Jamba Juice for a smoothie. I finished that 16oz drink with plenty of time for it to settle and run home without a cramp. The run there was kinda tough, I felt myself having to sorta push extra hard to get down the Esplanade and into DT Chico. There were a few girls on bikes going at an ok pace that I tried to use as inspiration to increase my pace and to DT first, but sadly they made it first because I was running low on gas.
Once I headed back though, I was full of energy thanks to the smoothie. I felt good and gave myself permission to burn whatever energy I had on the run home to make up for a not so good run to DT. I think I finished in a good time, and my pace was 10secs faster than my usual 10m pace. I think the smoothie and the 3G boost basically gave me extra energy to get home faster, and the 45 min walk in the middle might have had something to do with it too.

After: Showered, drank some ‘ade, and helped James and Ali good dinner. T’was a wicked pasta dinner that helped me re-carb up and gain energy back. No pains and slight aches in the shins, otherwise I was golden. after this run. I enjoyed the break in the run, and contemplated doing the same this week, only pushing for a faster pace, then getting my rest in the middle, and pushing hard on the way home. This actually wont work because its too much rest time, and I have a 7pm class that will interupt this plan, boo-hoo.

• Chico , Running
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