Total Miles: 41
Back to some hard miles before Kenneth Hahn in two weeks
Thursday, 11/1: 6 miles in the morning. Got back to late in the pm for another run.
Wednesday, 10/31: Easy run, didn't have it in me to run for 45 minutes. 3 miles
Tuesday, 10/30: Couldn't make it out to the team track workout for a multitude of reasons (hopefully this doesn't by any means become a habit since I truly feel that these group sessions are an integral piece of my future improvement). Got the workout from coach to do 10 (misheard 8) 400's. Unfortunately, I the gates at Hamilton high school were predictably locked. Resourcefully, I picked a starting point and ran at a medium hard pace for 70 seconds and decided that was 400 m (later i measured it to about 375 m on google maps). Proceeded to do eight reps with 90 seconds rest, running back and forth between the same start and end points (70, 68, 68, 66, 65, 63,62,60). Felt really good for the first 4 or 5, started to feel some tightening on the last 4. About 5 miles including warm up and cool down.
Monday, 10/29: Monday morning run to the tar pits and home. Went quicker than normal, felt fine.
Sunday, 10/28: LSD. Ran over to Kenneth Hahn, entering on la Brea. Jogged around the park and carefully exited on la Cienega, running along jefferson to Duquense and back home. 12 miles
Saturday, 10/27: Twilight's Last Gleaming race in Ventura. The course was very hilly. First mile was flat/slightly downhill for about 400 m followed by straight up the rest of the way, ~7:08. The second mile flattened out a little. I took the next two hills (the finger and the wall) easy and opened up my stride as I got halfway up wall to where it started to level out. From the there the last two miles of the course were flat and rolling downhill. Maintained my position throughout the last 2.5 miles. Felt really strong and that I had a lot of energy left over at the end of the race. 8 miles
10.29.2012
10.21.2012
Week 13
Total Mileage: 42
Drop mileage a rest up a little for Ventura twilight meet.
Friday, 10/25: Easy trot around the neighborhood
Wednesday, 10/24: medium effort afternoon run with John through campus to Sunset, around and down Veteran to the dorms, turned around and ran back to the track for a few laps and one final one at a stride+ pace. John suggested about 20 meters before the start of the lap that we do one last one at about 70 pace. Eased into the first curve and came through in 65. Was a little winded, but still felt easy for a 65 off of the comfortably fast pace we were already going. Finished by jogging back to chemistry.
Tuesday, 10/23: 6x300 on the track 47-49 for the first five, 44 for the last one. Felt smooth, no pain. weight: 158
Monday, 10/22: Easy 7 mile a.m. run to shake things out. Ran up and around the tar pits and started to feel a bit looser about 30 minutes in. First day with new shoes too, Asics gel cumulus 14. It felt a lot better to have new shoes, however, I felt a small bump in the middle of my left foot. weight: 158
Sunday, 10/21: Hollywood sign run from the store, 15 miles. Felt good, a little sore the rest of the day. Weight: 156
Saturday, 10/20: Mile repeats in Johnny Carson park. Started off with a time trial (4:52) then complete rest (~5-8 minutes) and 4x mile with about 90 -2:00 rest (5:21, 5:22, 5:20, 5:11). Felt good.
Drop mileage a rest up a little for Ventura twilight meet.
Friday, 10/25: Easy trot around the neighborhood
Wednesday, 10/24: medium effort afternoon run with John through campus to Sunset, around and down Veteran to the dorms, turned around and ran back to the track for a few laps and one final one at a stride+ pace. John suggested about 20 meters before the start of the lap that we do one last one at about 70 pace. Eased into the first curve and came through in 65. Was a little winded, but still felt easy for a 65 off of the comfortably fast pace we were already going. Finished by jogging back to chemistry.
Tuesday, 10/23: 6x300 on the track 47-49 for the first five, 44 for the last one. Felt smooth, no pain. weight: 158
Monday, 10/22: Easy 7 mile a.m. run to shake things out. Ran up and around the tar pits and started to feel a bit looser about 30 minutes in. First day with new shoes too, Asics gel cumulus 14. It felt a lot better to have new shoes, however, I felt a small bump in the middle of my left foot. weight: 158
Sunday, 10/21: Hollywood sign run from the store, 15 miles. Felt good, a little sore the rest of the day. Weight: 156
Saturday, 10/20: Mile repeats in Johnny Carson park. Started off with a time trial (4:52) then complete rest (~5-8 minutes) and 4x mile with about 90 -2:00 rest (5:21, 5:22, 5:20, 5:11). Felt good.
10.14.2012
Week 12
Total Mileage:46
Hold it together for one more week of heavy distance speed/interval training.
Friday, 10/19: Legs still hurting a bit and short on time, 3 miles.
Thursday, 10/18: A.m. run, legs were tight, only 4 miles. No p.m. run
Wednesday, 10/17: Early morning run, nice and easy 6+ miles. Legs feel tired. Weight: 155
Tuesday, 10/16: Ladder track workout: 4-8-12-16-16-12-8-4. Tried to start at about 80's and go from there. 79, 2:38, 3:52, 5:15, 5:25, 4:03, 2:33, 64. Began to feel like shit after the first 1600 and really fell apart after 800 of the 2nd 1600. For the 1200 I just tried to hold on and run even splits. Kicked back in with the speed for the last 800 and 400. Felt strong finishing. 8 miles including warmup and cool down, plus core and plyos.
Monday. 10/15: 6+ a.m. run. Felt a lot better than yesterday, I think I managed to work all the soreness out of my legs after the mild dehydration, kept the pace super cool today going mid to high 7's for most of the run. Stretched afterwards, weight: 155
Sunday, 10/14: Long (~10 miles) run along old dirt(y) Mulholland dr. with the guys. Felt really awful today: had to shit most of the run and got dehyrated for the last mile or two (came back one sock less). This was by far the most painful run I've had since starting training again. Why? After yesterdays workout I immediately left my apt. and biked to see the shuttle on Crenshaw, walked around there a lot, biked back. I also don't think I ate enough yesterday to recover and prepare myself for this morning and I drank a bottle of wine last night. Lastly, having to go for most of the run added to everything. I don't feel that any of these things individually would have made life that bad, but together they were the perfect storm. Weight: 155
Saturday, 10/13: Mile repeats with 2 minutes rest in Johnny Carson Park with Dylan, Jon, Aaron, and Rod Dixon out to watch us with Coach. These felt pretty good and even (5:23, 22, 21, 25, 35, 25). My splits were fairly similar going around 83 for the small loop and coming through at about 3:23 for the first big loop. The fifth interval the extra ten seconds was all in the last big loop and for the last interval, the second big loop was about 5 seconds faster than the others. Warm-up and Cool down. Didn't feel any unnecessary pain or soreness in the legs today.
Hold it together for one more week of heavy distance speed/interval training.
Friday, 10/19: Legs still hurting a bit and short on time, 3 miles.
Thursday, 10/18: A.m. run, legs were tight, only 4 miles. No p.m. run
Wednesday, 10/17: Early morning run, nice and easy 6+ miles. Legs feel tired. Weight: 155
Tuesday, 10/16: Ladder track workout: 4-8-12-16-16-12-8-4. Tried to start at about 80's and go from there. 79, 2:38, 3:52, 5:15, 5:25, 4:03, 2:33, 64. Began to feel like shit after the first 1600 and really fell apart after 800 of the 2nd 1600. For the 1200 I just tried to hold on and run even splits. Kicked back in with the speed for the last 800 and 400. Felt strong finishing. 8 miles including warmup and cool down, plus core and plyos.
Monday. 10/15: 6+ a.m. run. Felt a lot better than yesterday, I think I managed to work all the soreness out of my legs after the mild dehydration, kept the pace super cool today going mid to high 7's for most of the run. Stretched afterwards, weight: 155
Sunday, 10/14: Long (~10 miles) run along old dirt(y) Mulholland dr. with the guys. Felt really awful today: had to shit most of the run and got dehyrated for the last mile or two (came back one sock less). This was by far the most painful run I've had since starting training again. Why? After yesterdays workout I immediately left my apt. and biked to see the shuttle on Crenshaw, walked around there a lot, biked back. I also don't think I ate enough yesterday to recover and prepare myself for this morning and I drank a bottle of wine last night. Lastly, having to go for most of the run added to everything. I don't feel that any of these things individually would have made life that bad, but together they were the perfect storm. Weight: 155
Saturday, 10/13: Mile repeats with 2 minutes rest in Johnny Carson Park with Dylan, Jon, Aaron, and Rod Dixon out to watch us with Coach. These felt pretty good and even (5:23, 22, 21, 25, 35, 25). My splits were fairly similar going around 83 for the small loop and coming through at about 3:23 for the first big loop. The fifth interval the extra ten seconds was all in the last big loop and for the last interval, the second big loop was about 5 seconds faster than the others. Warm-up and Cool down. Didn't feel any unnecessary pain or soreness in the legs today.
10.08.2012
Week 11
Total Mileage: 46
Get in some more solid training before the twilight 4 mile in 3 weeks.
Friday, 10/12: short 4 in the evening, legs felt a little junky and knees were left knee was hurting a little.
Thursday, 10/11: Morning: easy 3, legs felt awful. Evening: Easy 5+, tested pace a few time. Felt ok, but good and looser than morning but kept it mellow most of the run. Weight: 156
Wednesday, 10/10: Morning run at 6 a.m. Ran up to la brea tar pits and back, 7 miles around 7 minute pace. Weight: 155 lbs
Tuesday, 10/9: Track workout, 800/400-X4 (40 seconds/90 seconds rest) + warm up/cool down and core (50 push-ups, one minute of straight and side planks, 30 crunches). 2:29/72, 2:34/70, 2:33/70, 2:42/64. Don't know if I gave up a little on the last 8 or legitimately hurt, either way I should have ran it faster or at least a bit more evenly. Overall I'm feeling better than after the first track workout two weeks ago though and my confidence/speed is coming back, so that's a plus.
Monday, 10/8: Easy morning run, 6+ miles.
Sunday, 10/7: Santa Monica 5k! two mile warm up. Race went ok, went out too hard for the first mile, 5:15 (we all thought the first mile was short and the second was long). Ended up around 11:10 for the second mile. Started really hurting once I turned onto Ocean for the last mile or so. Managed to pick it up for the last 1/2 mile past the turn around, but could have done a lot better if I hadn't run unevenly. Finished 17:27 (5:37/mile), results. Extra long cool down, 12 ish for the day
Saturday, 10/6: Easy 3 mile jog around the neighborhood
Get in some more solid training before the twilight 4 mile in 3 weeks.
Friday, 10/12: short 4 in the evening, legs felt a little junky and knees were left knee was hurting a little.
Thursday, 10/11: Morning: easy 3, legs felt awful. Evening: Easy 5+, tested pace a few time. Felt ok, but good and looser than morning but kept it mellow most of the run. Weight: 156
Wednesday, 10/10: Morning run at 6 a.m. Ran up to la brea tar pits and back, 7 miles around 7 minute pace. Weight: 155 lbs
Tuesday, 10/9: Track workout, 800/400-X4 (40 seconds/90 seconds rest) + warm up/cool down and core (50 push-ups, one minute of straight and side planks, 30 crunches). 2:29/72, 2:34/70, 2:33/70, 2:42/64. Don't know if I gave up a little on the last 8 or legitimately hurt, either way I should have ran it faster or at least a bit more evenly. Overall I'm feeling better than after the first track workout two weeks ago though and my confidence/speed is coming back, so that's a plus.
Monday, 10/8: Easy morning run, 6+ miles.
Sunday, 10/7: Santa Monica 5k! two mile warm up. Race went ok, went out too hard for the first mile, 5:15 (we all thought the first mile was short and the second was long). Ended up around 11:10 for the second mile. Started really hurting once I turned onto Ocean for the last mile or so. Managed to pick it up for the last 1/2 mile past the turn around, but could have done a lot better if I hadn't run unevenly. Finished 17:27 (5:37/mile), results. Extra long cool down, 12 ish for the day
Saturday, 10/6: Easy 3 mile jog around the neighborhood
9.30.2012
Week 10
Total Miles: 26
Get Ready for Santa Monica (and register)
Wed/Thursday: Foot hurt, didn't run.
Tuesday, 10/2: 8x300 with the guys, first one 45, 2-7 were 46-48, 8 didn't feel great so I slowed down to 52. Warm up and cool down. These felt harder than they should have.
Monday, 10/1: Didn't want to get up. Legs felt dead, but didn't have trouble moving after a few steps out the door. Did 7 miles up to the tar pits and back at around 7 minute pace.
Sunday, 9/30: Legs felt a lot better today than in the past several. Got up at 6 to run down Venice and see the start of the LA triathlon. Stayed and watched a few waves start before heading back. Totaled just under 14 round trip. Felt really strong and fresh. Probably finished the last few miles sub 7.
Saturday, 9/29: Off
Get Ready for Santa Monica (and register)
Wed/Thursday: Foot hurt, didn't run.
Tuesday, 10/2: 8x300 with the guys, first one 45, 2-7 were 46-48, 8 didn't feel great so I slowed down to 52. Warm up and cool down. These felt harder than they should have.
Monday, 10/1: Didn't want to get up. Legs felt dead, but didn't have trouble moving after a few steps out the door. Did 7 miles up to the tar pits and back at around 7 minute pace.
Sunday, 9/30: Legs felt a lot better today than in the past several. Got up at 6 to run down Venice and see the start of the LA triathlon. Stayed and watched a few waves start before heading back. Totaled just under 14 round trip. Felt really strong and fresh. Probably finished the last few miles sub 7.
Saturday, 9/29: Off
9.24.2012
Week 9
Total Mileage:51
Survive slightly higher mileage
Friday, 9/28: 7 mile recover run in the evening to Baldwin overlook. Felt better than yesterday, still not 100% and definitely feeling the mileage.
Thursday, 9/27: AM: Easy morning run, 3 miles. Hamstrings felt tight, but moving wasn't too difficult/painful. PM: Easy 4 evening run, hammys were still tight.
Wednesday, 9/26: Recovery run, easy 7. Right heel hurt a little at the start. Calves hurt most of the way.
Tuesday, 9/25: First track workout in 52 months (since may 2008). 800, rest 60s, 400 x 6 (90s between sets). 2:34/72, 2:35/76, 2:41/75, 2:44/77, 2:44/81, 2:39/65. Felt exhausted after two and thought the dry heaves were coming. Right leg was also noticeably more tired by the end. +warm-up and cool-down ~ 7 miles.
Monday, 9/24: recovery run, through culver city then up to castle heights and back home. 5 miles
Sunday, 9/23: 12 miles in griffith park with john and the runner's circle team. Not as painful as I expected but I did drop back the last few hundred meters. Maintained about 7:00s for the run.
Saturday, 9/24: 2.94 mile race at Bell-Jeff invite in griffith park in 16:41. Got killed by the second hill, but finished strong to not be beat by two girls running for nike.
Survive slightly higher mileage
Friday, 9/28: 7 mile recover run in the evening to Baldwin overlook. Felt better than yesterday, still not 100% and definitely feeling the mileage.
Thursday, 9/27: AM: Easy morning run, 3 miles. Hamstrings felt tight, but moving wasn't too difficult/painful. PM: Easy 4 evening run, hammys were still tight.
Wednesday, 9/26: Recovery run, easy 7. Right heel hurt a little at the start. Calves hurt most of the way.
Tuesday, 9/25: First track workout in 52 months (since may 2008). 800, rest 60s, 400 x 6 (90s between sets). 2:34/72, 2:35/76, 2:41/75, 2:44/77, 2:44/81, 2:39/65. Felt exhausted after two and thought the dry heaves were coming. Right leg was also noticeably more tired by the end. +warm-up and cool-down ~ 7 miles.
Monday, 9/24: recovery run, through culver city then up to castle heights and back home. 5 miles
Sunday, 9/23: 12 miles in griffith park with john and the runner's circle team. Not as painful as I expected but I did drop back the last few hundred meters. Maintained about 7:00s for the run.
Saturday, 9/24: 2.94 mile race at Bell-Jeff invite in griffith park in 16:41. Got killed by the second hill, but finished strong to not be beat by two girls running for nike.
9.17.2012
8th week
Mileage: 25.7
Get ready for my race on Saturday.
Thursday, 9/20: 3.0 miles. Chill shake out.
Wednesday, 9/19: 7.2 miles. Ran along ballona creek path to overland and up to veteran park. Did 4x200 at 35, 34, 31, 31. These felt rather exhausting for the speed. Maybe it was trying to go fast on grass in flats, or maybe i'm just slow. Whatever. Jogged home.
Tuesday, 9/18: 6.9 miles. Felt ok, didn't take it too hard.
Monday, 9/17: 4.4 miles to cheviot hills park. [Mistakenly?] decided to do my first workout. Okay, maybe it wasn't a mistake, but it did really hurt as its the first speed workout I've done of any sort in over four years. At the park I decided to do 3 +/- 1 loops around the 1.1 mile perimeter at a pace of 5:30 (6:03 for the loop) with 2:00 minutes rest. I haven't done any thing in a while so I didn't really remember what kind of workout to start with. My first half mile or so was definitely way too fast, near Slowed down, partially not by choice, and finished the first one in 6:09. Debated if I was gonna do the second one or not, given the pain. Did anyways. Started out at a much more modest pace and just tried to keep going. About 2/3 through, I felt like I was gonna vomit. Held it in and finished in 6:08. Didn't do a third one. Jogged home. Feel absolutely dead fucken tired tonight.
Sunday, 9/16: 2 miles . Felt really dead and legs felt heavy.
Get ready for my race on Saturday.
Thursday, 9/20: 3.0 miles. Chill shake out.
Wednesday, 9/19: 7.2 miles. Ran along ballona creek path to overland and up to veteran park. Did 4x200 at 35, 34, 31, 31. These felt rather exhausting for the speed. Maybe it was trying to go fast on grass in flats, or maybe i'm just slow. Whatever. Jogged home.
Tuesday, 9/18: 6.9 miles. Felt ok, didn't take it too hard.
Monday, 9/17: 4.4 miles to cheviot hills park. [Mistakenly?] decided to do my first workout. Okay, maybe it wasn't a mistake, but it did really hurt as its the first speed workout I've done of any sort in over four years. At the park I decided to do 3 +/- 1 loops around the 1.1 mile perimeter at a pace of 5:30 (6:03 for the loop) with 2:00 minutes rest. I haven't done any thing in a while so I didn't really remember what kind of workout to start with. My first half mile or so was definitely way too fast, near Slowed down, partially not by choice, and finished the first one in 6:09. Debated if I was gonna do the second one or not, given the pain. Did anyways. Started out at a much more modest pace and just tried to keep going. About 2/3 through, I felt like I was gonna vomit. Held it in and finished in 6:08. Didn't do a third one. Jogged home. Feel absolutely dead fucken tired tonight.
Sunday, 9/16: 2 miles . Felt really dead and legs felt heavy.
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