Total miles:59
This week is going to focus on increasing the mileage with steady intensity. All the runs should be around 7:00 pace, nothing slower. The goal is to hit 60 miles and still feel in about 6-8 sessions and still feel fresh enough to do 65 or so next week.
Saturday, 7/14
Went to the SD, past the OC, to see the KB, with the UK kids, go to PB, the ZO, and back to LA
Friday, 7/13
Ran a hard 6, Huntington... Had to poo the last few miles, so I had to run faster. Finished up with an easy few on the N.F. with I. Shapiro.
Thursday, 7/12
Easy 8, then shower. Super easy, yadda yadda. I suppose I should maybe mention that this may very well be some of the hardest mileage I've ever done. Not because every mile is hard, or even the straight quantity. It seems tiring, (but not too much) because I've done it in so few runs. Overall I suppose this is a good thing since it is something I wanted for this season, to cut out junky mileage. Oh well, we'll see how it holds up.
Wednesday, 7/11
Did exactly as planned, 15 miles from the Wilson up to JPL, past Gould campground a bit then turned around and came back. Somewhere about 1/2 way down the trail I ran into fatty and the oxy gang. It was somewhat encouraging to see them and really helped me through the tougher part of the run. Finished the whole run in a little less than 1:45, brining the pace to about 6:50's. This felt rather smooth, even better than the past 3 days.
Tuesday, 7/10
Headed out planning on doing just 6. After a mile I realized that despite my tiredness my legs were somewhat more lively and capable of turning over than I would have believed previous to starting the run. After doing Garfield the long way I finished up with two miles on the track, this all was somewhat of a fartlek run, probably pulling around 6:40s or so for the entire 8 miles. It really felt great (mentally) to be able to move with such ease despite the tiredness I felt. Its kind of an odd sensation to describe, but I think you may understand. I suppose this really sums up how I've felt the past couple days: tired at times, even worn out. However, once I start running it just comes. I have the energy to go several miles and even go a few more than I originally planned on. Oh well, the plan for tomorrow is an easy 15 around 7:20 pace or so... I'll play it by ear though. In other news, for dinner I totally had my heart set on making some roasted red pepper enchiladas. Unfortunately, the corner store was closed and I couldn't find somewhere nearby that had the stuff I needed. Thus I ventured to the nearby Rosarito #2. I splurged. Chili relleno combo burrito (thats about 3/2 the size of a regular burrito, and it comes with chips), beans, rice, and a tecate. All in all, I'm now sufficiently stuffed. Two last things: 1. I found it funny that the guy at the restaurant gave me two forks and knives when the food was just for me. 2. Does anyone know the name of the guy who rides the turquoisish/greenish bike with pink handle bars. I saw him on lake and he said hi to me, but I felt really bad since I couldn't remember his name (I think he's in either rickets or dabney).
Monday, 7/9
medium 9 at 7's. I felt a little tired and sore at parts of this run, early on. But by the time I got back to the track I felt fine and was probably pulling about 6:30's. Ran the last 2 1/4 miles barefoot with Jon Tsai. Tomorrow I'll probably take a little easier.
Sunday, 7/8
Ran a medium 10 at 7's. Felt good and probably pulled out a few miles at 6:30ish pace. Saw some chinese guy on the track while i did a few laps for extra miles.... saw him again 4 miles later. Its become typical now that I do this to add a few miles to my run. I'll throw a few extra laps around the track on either side of the run to get a few extra miles in, at pace of course.
skip to main |
skip to sidebar
Running, Lasing, Lazing, Cycling, and Drinking in no particular order.
Routes
Personal Records
- 8k (xc): 26:38 (UCR Invite 2007)
- 5k (road): ~16:00 (Stockton Run Against Hunger 2005)
- 5k (track): slow and forgotten (Occidental Distance Carnival 2006)
- 1500 m: 3:54.47 Occidental Invite 2008
- 800 m: 1:55.56 Pomona Invite 2007
- 400 m: ~50 s Occidental Invite 2006 (Mens 4 x 400 m)
14 comments:
ooooooohhhhhhhh! Chinese Track Man! I miss him! He always used to be on the track when I was doing my tempo work like... last year. I remember him cuz he was like the only person who was regularly at the track who ran like faster than 10 minute miles. He asked me once how far I was going and how fast. Nice fellow.
yeah... he seemed pretty friendly... I waved at him and he waved back... I figured he seemed kinda legit as a committed runner since he had to have done at least 5 or 6 miles
His name is Robert Karl. He's in Ricketts. He rides a really nice Bianchi with pink handlebar tape. He likes to ride, but I'm not sure about if he's in it for fitness or anything, he just likes to ride around. He's the guy that was like "I'm not much of a carbon fiber and spandex guy but I love to ride."
chinese track guy asked me whether he should buy a house in france or germany. i told him anything but australia, because then it would just fall off
I think its A-okay to not be a carbon fiber (and if you can handle it... spandex) guy, as long as you're damn good. Exhibit A: Paul Mach. This is a ~1:50 collegiate 800 runner who now apparently races bikes around here.
He's got hairy legs, a crappy bike, and "atrocious" bike handling skills, but none this matters cuz he wins anyways. SO AWESOME! I totally want to be a Paul Mach. I would ride a bright pink steel frame bike if I knew I could whoop everyone. Its like, that way no one can accuse you of being faster cuz of better gear.
wow... this guy sounds like a total B.A..... badass
If you've reading Running with the Buffaloes, there's that part in the book about Chris Severy, how used to show up in t-shirt and shorts to races and just totally clean up...
Megumi, what category is Paul Mach. I was under the impression that once you really moved up into Cat2/Cat1 you sort of had to have some sort of bike handling skills or people just wouldn't trust you. I think in cycling, gaining trust from other riders ends up being fairly important, because in longer races, even if you are ridiculously strong, you need the support of other riders. Shaved legs, actual bike gear, and bike handling skills all help gain trust.
Also Matt, nice long run.
*sigh* i LOVE chris severy. he was my favorite character throughout the book, but like i knew something bad was going to happen cuz they kept foreshadowing his death... anyways, i think i cried an actual tear when that part rolled around...
Paul Mach is at least a 2 now, i kinda lost track of what he was up to cuz Peter/McKeen stopped racing halfway through the season. I saw a recent picture though, he looks more cleaned up than before.
that is one thing i don't really like about bike racing, the tactics and the politics of the peloton. i like athletes who exist and win outside of the social norms, people who defy what you're "supposed" to do. like the whole no gaining GC places on the last stage of the TdF? WTF, seriously that is a pansy POS rule.
when i was little, andre agassi was my first love, cuz he dared to look like a slob at wimbledon and still kicked everyone's butt. granted, i personally have never been able to pull off the whole rebel champ thing, but that's more due to lack of talent, rather than a flaw in the theory that rules were meant to be broken.
Megumi, I don't think that rule in the Tour de France is a bad. I mean, it's tradition. Plus, I mean, everyone knows beforehand that it's the tradition, so it's essentially not really the last stage, the one before it sort of the last stage, and everyone knows it.
When it's so well established, trying to win in that last stage would be like showing up to the Olympics, getting owned in the 1500, then trying to beat hicham el guerrouj during his cooldown victory lap. I mean, if you wanted to beat him, beat him during the last lap of the real race!
hmmmmm... see i would contend that the correct analogy would be:
the olympic 1500m would be changed to the olympic 1900m, where the last lap (run contiguously to the first 1500) would consist of all of the contestants running slowly together in a pack, but then in the last 50 m, the final sprint would be opened up to anyone who placed lower than 5th place to run as hard as they can, for the honor of winning the last lap to be cursorily recognized prior to the winner of the first 1500m's victory.
i guarantee you no runners would stand for such a thing, tradition or otherwise....
kiesz, you are doing great. work through the single runs... its that continuous distance over weeks and weeks that teaches your body to be strong. that is the difference between a person who can't run 2 high calibre races a few days apart, and a person who can make the prelims AND still shine in the finals, and this is really importan for you when you get to the nationals level.
its the same lydiard style endurance that allows an 800m runner to also run a competitive marathon. i *strongly* believe that doubles are for pansies (sorry scott). you can do one like once a week if your legs are really, really tired... but they should NEVER compose the core of your weekly mileage. like a 5 mile run, 8 hours of rest, then another 5 mile run is NOT the same as a 10 mile run... i would consider that "junk mileage"... the kind that tires you out without much cardiovascular benefit and only useful if you need rest, but if you really need rest that badly, I would also contend that you should just run 5 miles that day and don't do the second run. Or take a day off. Or if you are really sore, jog 1-3 miles before you start your real run, but don't let there be rest in between. you're basically stunting capillarization by breaking up a workout like that.
ryan if you're reading, back me up on this, since i'm sure i'll be taking heat for this one :).
Megumi,
I think you're drawing it a bit too literally, but sure. More or less though, it's recognized that for GC you just don't do that on the last stage. I mean, teams keep a watchful eye out sometimes just in case, but seriously, you just don't do that.
Runners would never stand for that because as runners you only have to run a few heats at most and then a final, and the final is what counts.
Honestly though, if there was some 20-21 day running event, where you raced like a 1500, then a 10 mile, then a 3k, then a 5k, then an 800, then a 400, then a 4.5 mile, then a 6k, then a marathon, then a half marathon, then a 200m, then a 1200m, then a 20k, etc etc etc, I bet a lot of runners would be willing to accept that the racing could be done before the final stage, and that everyone could jog it all in together. And even more so if it's been tradition.
Also Megumi,
I think you're generalizing too much. I don't think that you can say you should never do doubles, especially if you schedule doesn't allow it. If you ideally could be going out and doing 10 miles a day, but you can really only work your schedule out to do 7 or 8 miles a day and squeeze in doubles 2 or 3 times a week, then I would say, go ahead and squeeze in the doubles. It'd might just be better to squeeze in the volume. I mean, if you ideally want to be training at 70 miles a week, but can only manage 50 without doubles, then what's so bad about doing them? I mean, if it's just one particularly harsh week where you can't fit the time in, maybe you should go ahead and just cut back the mileage because of stress. But if it's a major training block of several months, and there's no way around it, then just go for the doubles.
I agree that, ideally you should just squeeze it all into one run though as to avoid too much "junk." I don't necessarily agree about the whole "taking a break" thing either. I would say, if you're feeling tight and stiff at the start of a run, and you feel that solid 15 minute stretch break after two miles would make you better for the rest of the 8 mile run, then go for it. If its going to make you feel looser and smoother, then its definitely a good idea.
I'm also going to contend that stopping for a few minutes in the middle of a run to get some water or to take a quick stretch never killed anybody. In fact, sometimes you have to weight the benefits versus the risks. If you're out for a long run ad you're starting to get dehydrated, what's more important: trying to save your precious capillarization or making sure you don't die in the heat of the sun?
In any case, I agree with you on many of your points.
Post a Comment