Long run 4.1.3

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. ;-)

4m Train 3.1.4 and 4m Train 3.2.5

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.

Long Run 2.1.1

Poser August 24th, 2008

This long run was a bit of a pain. I picked up a water bottle to carry with me on my run, you know those ones with a mesh handle on the outside? Yah, I got one of those. 16oz’s of aquatic aid in case I get parched in between water stations. Oddly enough, I think carrying the bottle messed up my left shoulder, which is weird because I carried it with my right hand. In either case, its something I’m going to had to get used too. I only filled it with water this time, but later on I might throw some Powerade or something in there. It was a good run, and my start to longer distances for my long runs coming up to taper to 15 miles before I knock the miles back down for the San Jose Rock N Roll. So, read on…

The Conditions:
Distance: 8.59 miles (though probably 8)
Pace: 8′43″ / mi
Weather: Warm, really warm. Started at noonish, ended about 1, so it was sunny, but plenty of shade along the trail.
Route: Lower Bidwell Path. Same as last weeks 6 mile run, started at “Start” sign on 4th ST side of the park, headed to the 4m marker and came back. One thing to note, Nike+ picked up 8.59 miles that I ran, but the marker I ran too was the 4mile marker, and then back, so it shoulda been an even 8 miles, unless the marker isnt marked right. We’ll test soon when I get my Garmin Forerunner 405.

The Run
Before: I think a good amount of rest. ~7.5 hours, and spent my time doing my usual warm ups. I wanted to warm up right since it was a long run, so exercises consisted of 5×20 sec wall squats, 2×10 bicycle crunches, 2×20 pushups, 2×10 left lifts (for each leg), and my stretches. I also ate a bowl of cereal, I think Rice Chex, about 1.5 hours before the run. I woke up early, and wanted to eat something light, and that was a bad mistake. Because…
During: Got a stomach ache a little during the run. Thanks Rice Chex and Milk, bastards. Otherwise a goooood run. I felt strong through out the whole run, and ran at a comfortable pace. I wanted to just complete the run with as little stops as possible, if any stops. I did pretty well, going from start to the Bridge close to mile 3, walking about 45secs (maybe 1 min) drinking water, and bypassed the 1.5 mile station. Picked up my run again and hit 4mile mark and turned back, again stopping at 3mile mark and walking and re-hydrating till I got over the bridge. I stopped this second time because my lower shins area was bothering me. I’m almost sure now that its the shoes giving me problems, so tomorrow I might pick up new shoes. I skipped the long run today, to recover from a wild night out at the bars. While my shins were funky, I was able to keep myself going, slowing my pace down when I needed to in order to give my shins a bit of a rest. The last 1/3mile I picked up the pace a little, as a I like to save some energy in the tank for a final sprint. I was feeling really good during the sprint, so I think I could have pushed it more during the whole run itself. I now wish I had, as my average pace was 8′43″, and I was hoping to be at least 8′40″ if not faster. I’m hoping in coming up long runs I get my mile pace faster, so reach a goal of doing the San Jose Rock N Roll in under 1hr50mins, if not faster.

After: I was BEAT once I finished. I grabbed my Powerade and limped over to a park bench and just relaxed, drinking up my juice and waiting for my body to cool down. I sat there for a bout 10 mins, just recovering, doing very well though. Came home and showered, relaxed and was able to go about my lazy day with no real pain, just a slight ache in the shins later on, which was gone by the next day.

This 8 mile run was great because I felt really good after its completion. I havent done a run over 6 miles since last training for the Santa Cruz 1/2M. It was good to break a minor 6mile wall thats come up since  all I’ve done lately is 10ks . I cant wait to get started on my longer runs, and get training for hydrating myself during my 1/2’s. I washed the Olympic Men’s Marathon yesterday, and felt totally inspired to get my ass in a better training mode. I really want to join a gym where I use machines for Strength training, and get started with using a pool for awesome cross training. I hope to do a full Marathon next year, and I’d like to be able to get a respectable time with my come out run. Who knows, maybe I’ll manage to train for and make it in the Boston Marathon sooner than I thought. Woo!

Quickie 2.2.3 and 4.4m Train 2.2.3

Poser August 20th, 2008

Ya ya, its been almost a week from my last update. I have been running, so heres an up date on last weeks run, and a post coming later on my long run from Sunday.

Quickie 2.2.3

The Conditions:
Distance: 2.39 miles
Pace: 7′44″ / mi
Weather: Sunny and hot. But nothing too bad
Route: I honestly forget. It was a week ago and I’m not sure which route I took. Probably starting at Cherry and 6th, up to 8th, L to train tracks, L down path to 4th street path, up 4th to Cherry and fini at the driveway.

The Run:
Before: I forget. Most likely 8 hours of sleep, with 3×20 squats, 1×10 each leg lifts and 1×10 bicycle crunches and 20 push ups. I think also did some stretches against the wall to help with lower back calve muscles.

During: Since it was a short run, only want to do a slow jog. Of course I did an avg 7′44″ mile pace, which meant I had good energy and was able to push a bit.

After: Drank Gatorade, relaxed, and iced up legs. Definitely not shins that are giving me problems, but back calves. Need to look into what might be causing the aches. Hopefully not the shoes.

4.4m Train 2.2.3

The Conditions:
Distance: 4.4 miles
Pace: 8′02″ / mi
Weather: Hot, but I ran in the evening, about 7ish. So no more running at peak heat times of the day. It was still warm out though.
Route: Usual 4m loop.

The Run
Before: Rested up, drank my waters. It was training day so I had to make sure I had plenty of energy. Full routine of warmups with added wall stretches for the back calves. They were a bit sore with the push from the previous days quick run, but nothing too bad.

During: Started out a bit slower, and ran the opposite direction as usual. Kept is slow at first to let the legs and body warm up, and was feeling a slight tightness in my leg knee. Once I hit 5th and Magnolia, was good and loosened up and gave it a bit of a push.

After: Once I finished my run, both my calves were a bit achy. I took it slower walking home and refreshed on Gatorade and relaxation. Took the next few days off because my calves were not happy with me. With my long run coming up in two days, I felt it best to make sure I recovered well enough to last me my 8 miles.

Quickie 2.1.2 and 4.4m Train 2.1.2

Poser August 13th, 2008

Well, heres a log entry with the last two runs I did. I guess I normally post about a run the day after the run, and Mondays run was a short one around the block, so nothing special. Tuesday I woulda posted, but I ended up going out that night to Rockband night at Panamas, which is wicked fun.

Also, introduced this week is a new numbering system for my runs. I’ll be starting at 2 for week 2 since I got my Nike+, (well, this is the first full week, but for me its week 2), and run types will be grouped up. As an example, yesterday’s normal training run of 4.4 miles is the first training run of the week, during week 2, so it being Train 2.1. And weeks end on Sundays, since those are long run days, with weeks beginning Mondays. And I’ll be adding another number at the end, which will signify what run that is total in that type of run. So it’ll be super confusing looking like: Train 2.1.2, where first is “2″ is Week 2, “.1″ is run 1 of week, and last “.2″ is second training run of all time (since getting NIke+). Wow, I just like to be complicated. The good news, I think, is that theres only three types of runs: Quickie, Short and Long. And races will just be posted as races, and not count in the naming/numbering scheme. [ And numbering isnt retroactive, because I'm too lazy to go back and rename the old posts and stuff. ]

Anyways, two more runs are as follows:

Quickie 2.1.2

The Conditions: (Mon the 11th)
Distance: ~1.5 miles
Pace: 8′06″ / mi
Weather: Hotish, I went a little later in the day around 6pm. So hot, but not terribly hot.
Route: Start at 6th and Cherry up to 8th, L down 8th to the train tracks path, L down path until the 4th, L on 4th back up to Cherry and stopped at driveway.

The Run:
Before: Sleep was good, ~ 8 hours. Lounged around for the better part of the day until I got ready to run. I think I did laundry, I forget really. Exercises before the run were 3×15 wall squats, 2×10 bicycle crunches, 25 push ups, 10 lifts each leg, and normal stretches.

During: Wanted to go slow, I really did, but ended up with a pretty good mile pace instead. I ran at what I thought was a comfortable pace, nothing too tough, and didnt hit the iPod till I was done, so I wouldnt hear pace and chance pushing myself more. My left shin was aching like it was a run or so ago. I dont think its shin splints, well, it might be, but mirror and slow to heal.

After: Walks slow up the driveway, and up the stairs, to the apartment. Left shin was aching, not too bad though. I iced it up once I got inside, and tanked 1/2 a bottle of Gatorade. Showered and relaxed on the couch, and didnt notice any aches or pains an hour or so after the run. Woke up Tues with no problems either.

4.4m Train 2.1.2

The Conditions:
Distance: 6.4 miles
Pace: 8′24″ / mi
Weather: F-in HOT. I made wonderful mad and insane decision to run at 4 in the afternoon, otherwise know as the HOT PART OF THE DAY. If I had to guess, easily 100+ degrees, if not at least 98ish. It was sunny though!
Route: The 4 mile route that goes along train tracks, through and by school up Werner, up Sac, down Mag to 8th and back home to Cherry.

The Run:
Before: Cereal breakfast, I think, and 8.5 hours of sleep. I had intended to wake up around 1015a and go running, but I set my alarm for 1015p on accident, so I woke up around 1145ish. I knew I should waited to go running, but I had plans for evening, and was getting restless indoors, so like a fool, off I went. Exercises were 5×20 wall squats, 2×10 bicycle crunches, 2×20 push ups, normal stretches, 2×10 leg lifts for each left, with the 2nd set at a slower rate (which made them tougher. I did hydrate up adequately though, with at least 2 bottles of water and some lemonade a 1/2 before the run (which made my stomach upset about 1/2 way through run).

During: It felt hot, I knew it was hot, and so I wanted to take it slooooooooow. I started with a slow jog to warm up, and mentally tried to keep myself cool. A couple of hits on the iPod indicated at first an 8′40″/mi pace, and then a 9′20″/mi pace went I slowed for water. I was happy with 9′20″, knowing I could make it up some down Magnolia where it was shaded and cool. I drank water at Plumas, and let myself cool a bit, and tossed water on my left shin to cool it down. Left shin was feeling a bit achy, but was holding up fine. During most of the run I had to mentally give myself a push, as the heat taking quite a bit out of me. I tried to tell myself it was ok to slow it down, cause it wasnt a race, and I didnt want to get sick or anything. The final stretch down 8th is into the Sun, and I felt I backed it off then, no pushing it like I normally do.

After: First I counted my blessing for not having passed out from the heat, and vowed to never run in that weather again. Then I ripped of my shirt and walked slowly back home to cool off. I downed a ton of Gatorade and water, and iced up my shin. I sad down for a long while till I felt safe to get up and shower. Slight pain in the left shin that gone by the evening, and no problems when I went out that night. I did spent all my time parked in a chair, staring at a projector screen, so that helped with my recovery. Also took a small nap around 620ish before getting up at 750 to get ready for the night. The nap helped with a making my body not move or do anything. Woke up this morning with no problems, save for a small ache in the shin that surfaced a little during todays run (to be posted about later). All in all, a good run that I was extremely happy with, because of the time, distance and weather.

Next »