Tuesday, March 31, 2009
301!
Woohoo! Just finished the biggest running month ever by cracking the 300 mile marker with a grand total of 301!!! 27 running days, 4 days off, average of just over 11 miles per day, 8:29/mile, heartrate of 133 bpm.
Sunday, March 22, 2009
March 16th - 22nd, 2009
This week was interesting, I definitely saw some of the fruits of my labour paying off, I also got into an impromptu race of sorts in the park and finished the week off with a free exfoliating treatment.
On Wednesday I had the day off from work so rather than running in the morning, I went out in the afternoon to enjoy the warmth and the sun while I ran. I ran to Golden Gate Park and as is the norm, there were lots of people out walking kids, dogs, etc and lots of runners as well. One runner in particular was a ways ahead of me on the path, he was an older guy, maybe in his mid to late 50's and looked to be jogging at a leisurely pace. Well, it didn't take long for me to catch up to him and pass him, but as soon as I passed him, he proceeded to pass me back! Well, now he was just a step ahead of me and I wanted some space so I proceeded to pass him again and he kept picking up the pace to prevent me from doing so! I could not believe that he was doing that, I mean really??? So I ran up along side of him and turned my head to start a conversation and he wouldn't even acknowledge me so I decided to give him a run for his money and see how long he could keep this up. I kept picking up the pace until we were running around 6:30 or so and then finally after about 3/4 of a mile of this game, he peeled off...and I declared victory!!! Well, this run was supposed to be 14 miles and I had not planned on turning it into a tempo, but once he bailed on our little game, my legs wanted to keep moving, so I ran 4 more miles at sub-7 pace and was pretty pleased with how good I felt and where my heart rate was. I finished up the rest of the miles at a decent pace, so thank you to the stranger in the park who helped me run a really good unplanned tempo!
Monday
Off
Tuesday
AM - Recovery
3.80 mi, 9:12/mi, 120 bpm
My left foot was sore this morning so I aborted the run to try again later in the day.
PM - VO2
6.26 mi, 7:35/mi, 156 bpm
I wore my Brooks Glycerin for this run and my foot did not hurt. My Mizuno's may be getting close to retirement. This was a good run, did 5x600's.
Wednesday
Med-Long with Tempo
14.01 mi, 7:48/mi, 148 bpm
7:32 (143)
6:57 (157)
6:51 (162)
6:58 (161)
6:47 (162)
Great run!
Thursday
Recovery
9.14 mi, 9:28/mi, 119 bpm
Pretty sore, slow recovery run.
Friday
AM - Recovery
5.21 mi, 9:20/mi, 119 bpm
Still a little sore and tired from Wednesday's effort.
PM - Aerobic
7.09 mi, 7:28/mi, 154 bpm
Wow, that morning run must have really helped out because I felt really great for this run, the legs were just flowing. I ended up running faster than I planned, but hey, sometimes you just have to go with the flow!
7:30 (148)
7:29 (153)
7:19 (158)
7:07 (161)
7:16 (161)
Saturday
Recovery
5.03 mi, 8:47/mi, 123 bpm
Sunday
Race + Long Run
18.01 mi, 8:29/mi, 140 bpm
Did a 12k race today at Chrissy Field, and wow, it was windy! 27mph with gusts up to 32mph! The wind kicking the sand up and in my face made me feel like I had just had an exfoliating treatment done! I wasn't expecting to go too hard in the race since I already had 3 hard runs this week, I know, I should have saved myself for the race, but when I feel good, I want to go with it. Anyway, the first mile or so of this race was OK, then my legs started getting sore, I was really thinking of just dropping out since it was really a low-key local race etc, but then I thought what the heck, I am here anyway and have to run today, who cares if my time sucks! So on I went. There was a really big hill in this race, just one, most of the course was flat aside from that. The terrain was a mix of packed sand and pavement, however, three was a section on the path with 3 sets of barricades that you had to navigate in a zig-zag around twice, so that was a bit of a slowdown. Anyway, halfway through the race, my legs started coming around and I started picking up the pace even into the strong headwind and started to pick off a few people. Once we hit the final turn around, we finally got a break from the head wind and now it was at our backs which was great because my legs started moving faster and faster and I was passing more people. With less than a half mile to go, I saw the 2nd place women ahead of me, so I picked it up and flew past her, so I ended up 2nd. After the race, I still had 10 more miles to run, but there was no way I wanted to stay by the bay since my face was already burning from wind and sand, so I drove back home parked the car and did the rest at Golden Gate Park.
Total:
68.55 miles
Avg pace 8:25/mi
Avg HR 136
On Wednesday I had the day off from work so rather than running in the morning, I went out in the afternoon to enjoy the warmth and the sun while I ran. I ran to Golden Gate Park and as is the norm, there were lots of people out walking kids, dogs, etc and lots of runners as well. One runner in particular was a ways ahead of me on the path, he was an older guy, maybe in his mid to late 50's and looked to be jogging at a leisurely pace. Well, it didn't take long for me to catch up to him and pass him, but as soon as I passed him, he proceeded to pass me back! Well, now he was just a step ahead of me and I wanted some space so I proceeded to pass him again and he kept picking up the pace to prevent me from doing so! I could not believe that he was doing that, I mean really??? So I ran up along side of him and turned my head to start a conversation and he wouldn't even acknowledge me so I decided to give him a run for his money and see how long he could keep this up. I kept picking up the pace until we were running around 6:30 or so and then finally after about 3/4 of a mile of this game, he peeled off...and I declared victory!!! Well, this run was supposed to be 14 miles and I had not planned on turning it into a tempo, but once he bailed on our little game, my legs wanted to keep moving, so I ran 4 more miles at sub-7 pace and was pretty pleased with how good I felt and where my heart rate was. I finished up the rest of the miles at a decent pace, so thank you to the stranger in the park who helped me run a really good unplanned tempo!
Monday
Off
Tuesday
AM - Recovery
3.80 mi, 9:12/mi, 120 bpm
My left foot was sore this morning so I aborted the run to try again later in the day.
PM - VO2
6.26 mi, 7:35/mi, 156 bpm
I wore my Brooks Glycerin for this run and my foot did not hurt. My Mizuno's may be getting close to retirement. This was a good run, did 5x600's.
Wednesday
Med-Long with Tempo
14.01 mi, 7:48/mi, 148 bpm
7:32 (143)
6:57 (157)
6:51 (162)
6:58 (161)
6:47 (162)
Great run!
Thursday
Recovery
9.14 mi, 9:28/mi, 119 bpm
Pretty sore, slow recovery run.
Friday
AM - Recovery
5.21 mi, 9:20/mi, 119 bpm
Still a little sore and tired from Wednesday's effort.
PM - Aerobic
7.09 mi, 7:28/mi, 154 bpm
Wow, that morning run must have really helped out because I felt really great for this run, the legs were just flowing. I ended up running faster than I planned, but hey, sometimes you just have to go with the flow!
7:30 (148)
7:29 (153)
7:19 (158)
7:07 (161)
7:16 (161)
Saturday
Recovery
5.03 mi, 8:47/mi, 123 bpm
Sunday
Race + Long Run
18.01 mi, 8:29/mi, 140 bpm
Did a 12k race today at Chrissy Field, and wow, it was windy! 27mph with gusts up to 32mph! The wind kicking the sand up and in my face made me feel like I had just had an exfoliating treatment done! I wasn't expecting to go too hard in the race since I already had 3 hard runs this week, I know, I should have saved myself for the race, but when I feel good, I want to go with it. Anyway, the first mile or so of this race was OK, then my legs started getting sore, I was really thinking of just dropping out since it was really a low-key local race etc, but then I thought what the heck, I am here anyway and have to run today, who cares if my time sucks! So on I went. There was a really big hill in this race, just one, most of the course was flat aside from that. The terrain was a mix of packed sand and pavement, however, three was a section on the path with 3 sets of barricades that you had to navigate in a zig-zag around twice, so that was a bit of a slowdown. Anyway, halfway through the race, my legs started coming around and I started picking up the pace even into the strong headwind and started to pick off a few people. Once we hit the final turn around, we finally got a break from the head wind and now it was at our backs which was great because my legs started moving faster and faster and I was passing more people. With less than a half mile to go, I saw the 2nd place women ahead of me, so I picked it up and flew past her, so I ended up 2nd. After the race, I still had 10 more miles to run, but there was no way I wanted to stay by the bay since my face was already burning from wind and sand, so I drove back home parked the car and did the rest at Golden Gate Park.
Total:
68.55 miles
Avg pace 8:25/mi
Avg HR 136
March 9th to 15th, 2009
This was supposed to be a recovery week and I took full advantage of it and ran really slowly. I didn't have to force myself to run slowly either since my legs were like cement blocks the entire week!
Monday
Med-Long
11.27 mi, 8:40/mi, 142
Tuesday
Recovery
4.01 mi, 10:01/mi, 112 bpm
Uhhhg, this run was awful, barely made it 4 miles, soooo tired!
Wednesday
Off - I think my body was trying to tell me something yesterday.
Thursday
Recovery
10.02 mi, 9:00/mi, 125 bpm
Felt awful for the first 3-4 miles, then started to get in a groove.
Friday
Med-Long
15.03 mi, 8:21/mi, 138 bpm
Feeling better today, energy returning.
Saturday
Fartlek
9.23 mi, 8:11/mi, 146 bpm
Good run, but felt reallllly slooowww on the faster portions of the fartlek.
Sunday
Recovery
8.30 mi, 8:56/mi, 124 bpm
It rained today, that seems to be the theme lately on Sundays. Wasn't really into this run, was happy to be done.
Total:
57.86 miles
Avg pace 8:42/mi
Avg HR 130
Monday
Med-Long
11.27 mi, 8:40/mi, 142
Tuesday
Recovery
4.01 mi, 10:01/mi, 112 bpm
Uhhhg, this run was awful, barely made it 4 miles, soooo tired!
Wednesday
Off - I think my body was trying to tell me something yesterday.
Thursday
Recovery
10.02 mi, 9:00/mi, 125 bpm
Felt awful for the first 3-4 miles, then started to get in a groove.
Friday
Med-Long
15.03 mi, 8:21/mi, 138 bpm
Feeling better today, energy returning.
Saturday
Fartlek
9.23 mi, 8:11/mi, 146 bpm
Good run, but felt reallllly slooowww on the faster portions of the fartlek.
Sunday
Recovery
8.30 mi, 8:56/mi, 124 bpm
It rained today, that seems to be the theme lately on Sundays. Wasn't really into this run, was happy to be done.
Total:
57.86 miles
Avg pace 8:42/mi
Avg HR 130
Sunday, March 8, 2009
March 2nd to 8th, 2009
I wasn't sure how this week was going to go since I felt the fatigue has been building and I'm due for a down week. Overall it went pretty good, the long run felt better than last week and I got a good tempo run in.
Monday
Off
Tuesday
Recovery
7.02 mi, 9:03/mi, 126 bpm
Wednesday
Med-Long
15.09 mi, 8:15/mi, 142 bpm
A bit of a struggle today, it rained the entire run and I didn't get in the groove until half way through.
Thursday
Recovery
7.05 mi, 9:05/mi, 126 bpm
Friday
Tempo
12.02 mi, 7:43/mi, 143 bpm
Legs felt fine starting out, but when I got to crossover drive, i really didn't feel like picking it up, then I decided I would just do a short pickup to get the legs moving instead of the 7mi tempo, then once my legs started going, they kept going! pace felt pretty good actually.
7:24 (151)
7:21 (153)
7:22 (159)
7:12 (162)
7:07 (159)
7:14 (159)
7:06 (161)
Saturday
Long Run
21.17 mi, 8:25/mi, 136bpm
Sunday
Recovery
8.12 mi, 8:38/mi, 129 bpm
Total:
70.47 miles
Avg pace 8:25/mi
Avg HR 135
Monday
Off
Tuesday
Recovery
7.02 mi, 9:03/mi, 126 bpm
Wednesday
Med-Long
15.09 mi, 8:15/mi, 142 bpm
A bit of a struggle today, it rained the entire run and I didn't get in the groove until half way through.
Thursday
Recovery
7.05 mi, 9:05/mi, 126 bpm
Friday
Tempo
12.02 mi, 7:43/mi, 143 bpm
Legs felt fine starting out, but when I got to crossover drive, i really didn't feel like picking it up, then I decided I would just do a short pickup to get the legs moving instead of the 7mi tempo, then once my legs started going, they kept going! pace felt pretty good actually.
7:24 (151)
7:21 (153)
7:22 (159)
7:12 (162)
7:07 (159)
7:14 (159)
7:06 (161)
Saturday
Long Run
21.17 mi, 8:25/mi, 136bpm
Sunday
Recovery
8.12 mi, 8:38/mi, 129 bpm
Total:
70.47 miles
Avg pace 8:25/mi
Avg HR 135
February 23rd to March 1st, 2009
The last few weeks has been nothing but rain around here, its a good thing I have 3 pairs of running shoes to alternate between. Running in the rain is not so bad, the hardest part is just getting out the door.
Monday
Off
Tuesday
Recovery
8.24 mi, 8:23/mi, 135 bpm
Wednesday
Recovery
8.16 mi, 8:43/mi, 129 bpm
Thursday
Med-Long
14.16 mi, 8:23/mi, 136 bpm
Friday
Tempo
11.22 mi, 8:03/mi, 141 bpm
Today I started this run pretty slow and decided that I didn't want to do a tempo, I was too tired, etc, etc, and just as I was running that thought through my head, my legs started picking up the pace and before you know it I was running the tempo!
7:32 (155)
7:20 (162)
7:26 (163)
7:12 (165)
7:26 (163)
Saturday
Recovery
6.58 mi, 8:36/mi, 129bpm
Felt springy and light on my feet today!
Sunday
Long
20.32 mi, 8:34/mi, 132 bpm
Today I felt the opposite of yesterday, my legs had no bounce, the run was a struggle from the get-go and it rained for the entire 3 hours!
Total:
68.67 miles
Avg pace 8:27/mi
Avg HR 134
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