Well, it was Sunday and time for another run for the LA Roadrunners' schedule, 30 minutes of post-long run running.
I had another task as well. I went Saturday to buy replacement Brooks shoes as my original pair were pushing the barriers recommended by the pace leaders. With the mileage climbing and the Los Angeles Marathon coming, I decided it was time to invest in a new pair. I now needed to break them in a bit and Sunday seemed like a good chance.
I also got the rare daylight run since CCD class was cancelled due to the school's open house. So, I get to see the light and some extra and much needed sleep!
I changed the pattern a bit and walked to Clover Park to try and loosen up my knee. I set out for the 30 minutes. The arch felt much better; the knee was not so good.
It was also strange as the run is supposed to break up the lactic acid from the long run; but, mid-way through my calves and quads seemed to go from no feeling to dull soreness.
Anyways, I slowed down a bit. I got the run in, just off target. Back to the live to run another day idea (I had seen the Top to Top store motto of "Running is Life. Pain is optional" on Saturday!
The shoes definitely still feel new and not all yet broken in; but, there is plenty of time.
Another notable thing was the Garmin's total passing 300 miles! I should have had a little ceremony like when players get 1,000 hits or 2,000 points.
At the end of the run, I did manage to get the always fun steaming head effect going!
32:05 of running
10:59 pace
2.97 miles
Sunday, January 31, 2010
Photo: GROUP 7 does Dodger Stadium!
Well, thanks to Mitch, here are the members of LA Roadrunners Run Group 7, who made it for the surprise ... getting on the Dodger Stadium outfield for stretching and fun! I'm in the middle back .... white guy with a black cap next to the tall guy (Danny) in black jacket. We'll be back ...
Week 21: From the Sea to the Stadium ... SURPRISE!
This was a new part of the LA Roadrunners' training, a visit to Dodger Stadium for hill training. I guess it helps when the same people own the Los Angeles Marathon and Dodger Stadium.
I left early and arrived quite early at Dodger Stadium, the first time I have ever been there before the sunrise! It was also my first time going there when there was not a game to see! Still, it was kind of exciting. At the same time, being me, instead of the Stadium to the Sea course plan; I was doing Sea to the Stadium ...
I found where the earlycomers were parked. Soon, people were asking about restrooms ... so, got to visit the Left Field Pavilion. It was kind of weird being so quiet, no one at the turnstiles checking tickets, no vendors, ... kind of like a ghost town.
More people came and eventually we filled up and got semi-organized. I found some others in my group and we found some pace leaders.
Eventually, people started getting sorted and even setting out. Our senior pace leader was addressing us when I heard the now familiar, though missing for a while, Roadrunner chant ... "Mile One is just for fun," etc. echoing in Chavez Ravine. Group 7 lined up and set out and then a few yards later promptly stopped as we had a new start line. (Try explaining this to a Garmin ...)
Then we were off. I was in the back and without my normal partner. We did two laps of the ring road of the Dodger Stadium parking lot, which is more of an incline than it seems when just driving!
Then they had us go out on the planned 5k race course. It was also good as we set out on how the marathon itself will start; so, we have seen the start and the end!
The 5k part was hilly at times. The road is in horrible condition in some parts; I hope runners are not hurt in some of the potholes and faults. There was also storm debris.
It got more interesting as we were going along as the paceleaders were unsure which way to go several times and eventually we became the lost group. (The confusion has happened a few times before; but, this was a new level). Eventually, Rod Dixon, our heroic Kiwi leader, came to our aid on his bicycle and basically escorted the wayward children all the way back!
I did get to go back to the sprinter days on the hillclimb back as the paceleaders called for form. This is one part I do have an advantage. My form is basically better than most because of the sprinting times. No chicken arms or such for me!
Despite the scenic excursion and extra training, we made it back. We went to the congested bananas and Gatorade table, where we also got some samples of new energy and recovery products.
I was feeling so-so. My knee had gotten sore. My arch was also a bit troublesome. The run itself was alright; but, I did not feel any sense of elation or panic; it was just "Well, it's done."
Then we got the surprise ... they took us to the centerfield area and let us go ON the Dodger Stadium outfield to stretch ... and then play around! It was awesome (well for Dodger fans). One Group 7er offered to put on a Reds' hat; but, was swiftly persuaded that that was a non-starter.
It was so much fun being on the grass. Lots of cellphone pictures. Lots of people doing the run into the foam protection on the wall. Some bellyflops. It was just awesome. It was fun pretending to be Matt Kemp, Andre Ethier, and Manny Ramirez (no, I am not using female fertility drugs).
I did get ice on my knee; but, it stayed sore. I opted to avoid the 10 and just go surface ... so, saw all the variety that defines L.A. as I went down Sunset to Alvarado to Olympic and into the wilds of Santa Monica.
Quite a day!
1:09.25 of running
6.43 miles
10:40 pace
I left early and arrived quite early at Dodger Stadium, the first time I have ever been there before the sunrise! It was also my first time going there when there was not a game to see! Still, it was kind of exciting. At the same time, being me, instead of the Stadium to the Sea course plan; I was doing Sea to the Stadium ...
I found where the earlycomers were parked. Soon, people were asking about restrooms ... so, got to visit the Left Field Pavilion. It was kind of weird being so quiet, no one at the turnstiles checking tickets, no vendors, ... kind of like a ghost town.
More people came and eventually we filled up and got semi-organized. I found some others in my group and we found some pace leaders.
Eventually, people started getting sorted and even setting out. Our senior pace leader was addressing us when I heard the now familiar, though missing for a while, Roadrunner chant ... "Mile One is just for fun," etc. echoing in Chavez Ravine. Group 7 lined up and set out and then a few yards later promptly stopped as we had a new start line. (Try explaining this to a Garmin ...)
Then we were off. I was in the back and without my normal partner. We did two laps of the ring road of the Dodger Stadium parking lot, which is more of an incline than it seems when just driving!
Then they had us go out on the planned 5k race course. It was also good as we set out on how the marathon itself will start; so, we have seen the start and the end!
The 5k part was hilly at times. The road is in horrible condition in some parts; I hope runners are not hurt in some of the potholes and faults. There was also storm debris.
It got more interesting as we were going along as the paceleaders were unsure which way to go several times and eventually we became the lost group. (The confusion has happened a few times before; but, this was a new level). Eventually, Rod Dixon, our heroic Kiwi leader, came to our aid on his bicycle and basically escorted the wayward children all the way back!
I did get to go back to the sprinter days on the hillclimb back as the paceleaders called for form. This is one part I do have an advantage. My form is basically better than most because of the sprinting times. No chicken arms or such for me!
Despite the scenic excursion and extra training, we made it back. We went to the congested bananas and Gatorade table, where we also got some samples of new energy and recovery products.
I was feeling so-so. My knee had gotten sore. My arch was also a bit troublesome. The run itself was alright; but, I did not feel any sense of elation or panic; it was just "Well, it's done."
Then we got the surprise ... they took us to the centerfield area and let us go ON the Dodger Stadium outfield to stretch ... and then play around! It was awesome (well for Dodger fans). One Group 7er offered to put on a Reds' hat; but, was swiftly persuaded that that was a non-starter.
It was so much fun being on the grass. Lots of cellphone pictures. Lots of people doing the run into the foam protection on the wall. Some bellyflops. It was just awesome. It was fun pretending to be Matt Kemp, Andre Ethier, and Manny Ramirez (no, I am not using female fertility drugs).
I did get ice on my knee; but, it stayed sore. I opted to avoid the 10 and just go surface ... so, saw all the variety that defines L.A. as I went down Sunset to Alvarado to Olympic and into the wilds of Santa Monica.
Quite a day!
1:09.25 of running
6.43 miles
10:40 pace
Friday, January 29, 2010
The Wall
I have been reading about races and long-distance running and so many mentions of hitting THE WALL.
It sounds intimidating. Some make it sound inevitable. Some make it sound avoidable. Some say it barely exists.
In sprinting and middle-distance, there simply was not time to hit the wall. Other runners, yes. Baton hitting hands, yes. The Wall, no!
So, this is all new. I am not sure if it is physical, mental, or both.
I am not really sure how to prepare.
I do the LA Roadrunners training for the Los Angeles Marathon. I try my best to follow the schedule, even with physical issues.
Still, the unknown is ... well, the unknown.
Some people say they cope with knowing they will have special people cheering them on; I will not have that at all.
Some people have past experience; I do not. My longest run so far is 16 miles.
I am not sure what to do. After all the problems of 2009, I can not abide the thought of failure.
In some ways I am reverting to the Servite days. I am finding songs. I am playing the mind games. I have been forcing myself to go, even when my mind and body say no.
I have been thinking about how that team of Servite Friars was so united and how we would do things that seemed so hard.
We shall see. how I fare against the wall.
The 4 Ds. Desire. Dedication. Determination. Dedication. Once a Servite Friar, always a Servite Friar.
It sounds intimidating. Some make it sound inevitable. Some make it sound avoidable. Some say it barely exists.
In sprinting and middle-distance, there simply was not time to hit the wall. Other runners, yes. Baton hitting hands, yes. The Wall, no!
So, this is all new. I am not sure if it is physical, mental, or both.
I am not really sure how to prepare.
I do the LA Roadrunners training for the Los Angeles Marathon. I try my best to follow the schedule, even with physical issues.
Still, the unknown is ... well, the unknown.
Some people say they cope with knowing they will have special people cheering them on; I will not have that at all.
Some people have past experience; I do not. My longest run so far is 16 miles.
I am not sure what to do. After all the problems of 2009, I can not abide the thought of failure.
In some ways I am reverting to the Servite days. I am finding songs. I am playing the mind games. I have been forcing myself to go, even when my mind and body say no.
I have been thinking about how that team of Servite Friars was so united and how we would do things that seemed so hard.
We shall see. how I fare against the wall.
The 4 Ds. Desire. Dedication. Determination. Dedication. Once a Servite Friar, always a Servite Friar.
Thursday, January 28, 2010
Can you hurt it? Yes, I can!
Well, this morning marked the end of the lull; it was back and at it for training for the Los Angeles Marathon. I had 30 minutes to do to match the LA Roadrunners' schedule.`
It was actually hard to get up and going. I just felt a bit drained; it has not been good week, despite having a bit more rest due to the cutback week. Nevertheless, I made it outside and at least was greeted by a clear star-filled sky, which definitely helped.
I decided to experiment a little, not wearing the sleeve for my right knee.
I headed out and realized pretty soon that was a mistake. It is getting better overall; but, it was having a bad day this morning.
Also, I soon realized I had pain at the bottom of my right foot. I think I somehow pulled a muscle or something along the outer edge of the arch. I did not even know it was possible! I have found that my stride, particularly for my right leg, has changed with my knee injury and it has caused some subsequent issues. Still, I felt like some sort of pain-loving Bob the Builder: Can you hurt it? YES I CAN!
Early on I was doing well; but, soon, it was becoming an issue and I decided to reduce my speed to try and be better prepared for Saturday. Ah, the sweet concept of opportunity cost from economics classes comes to life!
So, it was a bit of a disappointing run. My calves and quads were good though; so, that was a positive. Also, I was still a lot faster than the aerobic running phase; so, that is a second positive. (I am reaching .... but, I really need all the positives I can get these days!!!!!).
30:14 of running
11:20 pace (doh)
2.67 miles
It was actually hard to get up and going. I just felt a bit drained; it has not been good week, despite having a bit more rest due to the cutback week. Nevertheless, I made it outside and at least was greeted by a clear star-filled sky, which definitely helped.
I decided to experiment a little, not wearing the sleeve for my right knee.
I headed out and realized pretty soon that was a mistake. It is getting better overall; but, it was having a bad day this morning.
Also, I soon realized I had pain at the bottom of my right foot. I think I somehow pulled a muscle or something along the outer edge of the arch. I did not even know it was possible! I have found that my stride, particularly for my right leg, has changed with my knee injury and it has caused some subsequent issues. Still, I felt like some sort of pain-loving Bob the Builder: Can you hurt it? YES I CAN!
Early on I was doing well; but, soon, it was becoming an issue and I decided to reduce my speed to try and be better prepared for Saturday. Ah, the sweet concept of opportunity cost from economics classes comes to life!
So, it was a bit of a disappointing run. My calves and quads were good though; so, that was a positive. Also, I was still a lot faster than the aerobic running phase; so, that is a second positive. (I am reaching .... but, I really need all the positives I can get these days!!!!!).
30:14 of running
11:20 pace (doh)
2.67 miles
Monday, January 25, 2010
If at first you don't succeed ...
This week is a cutback week for the LA Roadrunners. Less running, less frequency, ...
I was disappointed from last night's run; so, I thought I would use the "get on the horse again" approach and go out in the morning (Plus, with rain due Tuesday and and facing aftereffects of a cold, I think this time dry is the better option, even if it is less fun).
I set out on the 30-minute run dark and early and realized how nice So Cal can be after a storm (or series of storms this time). The air was fresh. The sky was so clear. It was nice.
Unfortunately, my legs were not quite as thrilled. They still felt really heavy. I am not sure why. The quads and calves both did; it was more workout soreness than pain, but still it was a bit surprising.
It was better than Sunday night; but, the sleep overnight had not solved it all unfortunately. I reverted back to the, "Well, at least try to finish" method. I plugged away and headed down to Ocean Park Avenue again.
I got around the course alright; but, I could not get my body to respond when I wanted some acceleration. it was like a cartoon where the characters are loading the engine with coal and it is shaking violently and making loads of noise only to have a tiny puff of smoke come out at the end.
I am thinking this cutback week is coming at a very good time for me as it seems I need some recovery time, plus time for the battle damage from Dog Pre-Dawn and my knee to heal up a bit. I have until Thursday for some rest and I think it should help (I HOPE IT HELPS!).
I am kind of disappointed as I really felt good Saturday; but, the aftermath has not been good. It is a challenge for sure. All the Roadrunners are getting to crunch time. Some are injured. Some are tired. It is make or break time.
2.60 miles
30:59 minutes of running time
11.50 pace ... Doh (but, over a minute faster than yesterday at least)
I was disappointed from last night's run; so, I thought I would use the "get on the horse again" approach and go out in the morning (Plus, with rain due Tuesday and and facing aftereffects of a cold, I think this time dry is the better option, even if it is less fun).
I set out on the 30-minute run dark and early and realized how nice So Cal can be after a storm (or series of storms this time). The air was fresh. The sky was so clear. It was nice.
Unfortunately, my legs were not quite as thrilled. They still felt really heavy. I am not sure why. The quads and calves both did; it was more workout soreness than pain, but still it was a bit surprising.
It was better than Sunday night; but, the sleep overnight had not solved it all unfortunately. I reverted back to the, "Well, at least try to finish" method. I plugged away and headed down to Ocean Park Avenue again.
I got around the course alright; but, I could not get my body to respond when I wanted some acceleration. it was like a cartoon where the characters are loading the engine with coal and it is shaking violently and making loads of noise only to have a tiny puff of smoke come out at the end.
I am thinking this cutback week is coming at a very good time for me as it seems I need some recovery time, plus time for the battle damage from Dog Pre-Dawn and my knee to heal up a bit. I have until Thursday for some rest and I think it should help (I HOPE IT HELPS!).
I am kind of disappointed as I really felt good Saturday; but, the aftermath has not been good. It is a challenge for sure. All the Roadrunners are getting to crunch time. Some are injured. Some are tired. It is make or break time.
2.60 miles
30:59 minutes of running time
11.50 pace ... Doh (but, over a minute faster than yesterday at least)
Two Steps Forward, 1 99/100ths Steps Back
Sunday ... the day after the long run.
I woke up and felt a bit drained and with a CCD class to teach, I decided to experiment and sleep a bit longer and run at night.
So, I set out after doing "church stuff" all day for a 30-minute shakedown-type run.
I soon realized all systems were not really going. My legs still felt "heavy."
I had worn the brace for my knee all day and had decided to take it off for the run; but, now the knee was sore. My lower back ached a bit; I think I may have slightly pulled a muscle lifting and moving tables. Then, my upper chest got sore. I felt like a driver looking at the dashboard and seeing all the red lights come on at once.
Still, I kept going despite knowing I was not even close to the pace goal. I opted for a trot to Ocean Park Boulevard, around Clover Park, and home, a nice flat course.
I was going, but, not well. I was getting slower and sorer. At this point I just decided to do my best.
It had been a rough day. My class had some issues and some struggled with a little test. A big volunteer at church now has bladder cancer. Nevermind things like Haiti. So, the soreness and pain, were in reality minor annoyances in perspective which kind of helped me keep moving.
Godwilling, I finish the race March 21. I want to fell I earned the medal and faced the challenges, the good and the bad; so, this was one of the gutcheck times.
I was slowing and at points more like trudging, but forward at least.
I finally made it home. I was a bit short on the time goal as well; but, at that point, I thought I better call it a go and live to fight another day.
2.18 miles
28.08 minutes
12:58 pace ... doh.
I woke up and felt a bit drained and with a CCD class to teach, I decided to experiment and sleep a bit longer and run at night.
So, I set out after doing "church stuff" all day for a 30-minute shakedown-type run.
I soon realized all systems were not really going. My legs still felt "heavy."
I had worn the brace for my knee all day and had decided to take it off for the run; but, now the knee was sore. My lower back ached a bit; I think I may have slightly pulled a muscle lifting and moving tables. Then, my upper chest got sore. I felt like a driver looking at the dashboard and seeing all the red lights come on at once.
Still, I kept going despite knowing I was not even close to the pace goal. I opted for a trot to Ocean Park Boulevard, around Clover Park, and home, a nice flat course.
I was going, but, not well. I was getting slower and sorer. At this point I just decided to do my best.
It had been a rough day. My class had some issues and some struggled with a little test. A big volunteer at church now has bladder cancer. Nevermind things like Haiti. So, the soreness and pain, were in reality minor annoyances in perspective which kind of helped me keep moving.
Godwilling, I finish the race March 21. I want to fell I earned the medal and faced the challenges, the good and the bad; so, this was one of the gutcheck times.
I was slowing and at points more like trudging, but forward at least.
I finally made it home. I was a bit short on the time goal as well; but, at that point, I thought I better call it a go and live to fight another day.
2.18 miles
28.08 minutes
12:58 pace ... doh.
Sunday, January 24, 2010
Week 20: Three Degrees of Separation?
Saturday was another day for a LA Roadrunners long run ... all to try to finish the Los Angeles Marathon on March 21. With less than two months to go, it is getting more intense, plus with the storms of the past week it just felt different!
The conditions were great for me. Some complained of the "cold;" but, I was happy. I also found out one of the pace leaders was originally from Toronto; so, we both agreed that it was DEFINITELY not cold. It was sunny and clear, with wonderful views of high waves breaking onto the beach. There were also large puddles many places, fallen palm fronds, and lots of displaced sand and dirt. It was post-storm So Cal to perfection.
My group has gotten smaller, 52 now vs. 70-80 before. I am not sure if they moved to faster groups, slower groups, or no groups. We set out and headed north as usual. I passed my friend from church and did the now ritualistic invitation to come join in the fun, which for some reason he always refuses.
We headed north to the hotels and the usual water stop; but, the group then turned around and headed south due to the mud and dampness on the usual route. I again passed by my friend and he again somehow held out against temptation to join in, despite it being only 10 more miles.
At this point, my partner-killing tradition came to its usual effect. My normal partner was back, which was nice as we chatted heading north. He was recovering from a pulled hamstring two weeks before. Soon, though, it was causing serious pain along with some prior injuries to his back. He said he was dropping off and the tradition was revived.
I was running solo for a spell until another runner filled in the slot. After talking for a bit, we found out we had quite a few things in common. We are both Knights of Columbus (Fourth Degree), I knew his mother from my new job, and he had been married at the church at my new job (St. John the Baptist in Baldwin Park). So, that was a small world moment!
We continued on and I felt pretty good. My knee was a bit tender; but, not throbbing pain or intolerable. We headed south into Venice's sidestreets and then into the Marina del Rey area. It is amazing seeing the huge boats and yachts, as well as posh hotels, present. I saw one boat with a Union Jack and one with a Canadian Maple Leaf! Yeah! The route did seem more crowded than normal and a lot of the time we went single-file due to vehicle traffic, runner traffic, or flooding/storm debris. I experimented and found it was not really possible to draft very well compared to track races. Alas.
I did get some very nice views of snow-capped mountains through gaps in the hotels and condominiums. Quite a decent reward for the journey, even if I could not touch snow.
Eventually, we came to the library at Marina del Rey for the turnaround. We were going to get water before; but, somehow, there was miscommunication and we ended up doing an extra loop! The horror. In the end we did get the water and that is what matters! I also saw how the waves were coming OVER the breakwater/jetty, which was pretty impressive.
Even more impressive was I saw my normal running partner ... he was still chugging along, just slower!
One of the pace leaders told us to be sad as were down to the last 5K. Heck, most people get t-shirts and prizes for running 5Ks! We get told to be sad? I guess that is a sign of progress, right?
We kept going and soon enough got back to Windward starting point. I felt pretty good. My calves did feel a bit drained; but, it was not too bad.
Back at the school I went and got an ice pack for my knee and took the recommended Aleves. I was heading to the promised land, the land of Gatorade and bananas, when I heard, "Hey!" I was called over by a woman who then asked, "Do you go to St. Sebastian's?" I replied no; but, instead St. Anne's. It turns out she is the granddaughter of one of the choir members at the Saturday night Mass. She is in a different group (Run/Walk 3); but, always nice to feel a connection besides running to all the people in grey shirts! So, another small world moment.
I waited and met my running partner at the promised land. He finished the run! He struggled and was hurting; but, he finished. He is also off to the hardship post that is Maui next week; so, I may need a new sacrificial lamb partner.
Later in the day, my calves and hamstrings did begin to feel heavy. I took a bit of a walk to Clover Park and back just trying to get the blood flowing. Hopefully, the feeling is better soon.
Anyways, it was another run done. This had a lot of unexpected meetings; but, it got the job done.
2:13.45
10:40 pace including waterstops
12.16 miles!
The conditions were great for me. Some complained of the "cold;" but, I was happy. I also found out one of the pace leaders was originally from Toronto; so, we both agreed that it was DEFINITELY not cold. It was sunny and clear, with wonderful views of high waves breaking onto the beach. There were also large puddles many places, fallen palm fronds, and lots of displaced sand and dirt. It was post-storm So Cal to perfection.
My group has gotten smaller, 52 now vs. 70-80 before. I am not sure if they moved to faster groups, slower groups, or no groups. We set out and headed north as usual. I passed my friend from church and did the now ritualistic invitation to come join in the fun, which for some reason he always refuses.
We headed north to the hotels and the usual water stop; but, the group then turned around and headed south due to the mud and dampness on the usual route. I again passed by my friend and he again somehow held out against temptation to join in, despite it being only 10 more miles.
At this point, my partner-killing tradition came to its usual effect. My normal partner was back, which was nice as we chatted heading north. He was recovering from a pulled hamstring two weeks before. Soon, though, it was causing serious pain along with some prior injuries to his back. He said he was dropping off and the tradition was revived.
I was running solo for a spell until another runner filled in the slot. After talking for a bit, we found out we had quite a few things in common. We are both Knights of Columbus (Fourth Degree), I knew his mother from my new job, and he had been married at the church at my new job (St. John the Baptist in Baldwin Park). So, that was a small world moment!
We continued on and I felt pretty good. My knee was a bit tender; but, not throbbing pain or intolerable. We headed south into Venice's sidestreets and then into the Marina del Rey area. It is amazing seeing the huge boats and yachts, as well as posh hotels, present. I saw one boat with a Union Jack and one with a Canadian Maple Leaf! Yeah! The route did seem more crowded than normal and a lot of the time we went single-file due to vehicle traffic, runner traffic, or flooding/storm debris. I experimented and found it was not really possible to draft very well compared to track races. Alas.
I did get some very nice views of snow-capped mountains through gaps in the hotels and condominiums. Quite a decent reward for the journey, even if I could not touch snow.
Eventually, we came to the library at Marina del Rey for the turnaround. We were going to get water before; but, somehow, there was miscommunication and we ended up doing an extra loop! The horror. In the end we did get the water and that is what matters! I also saw how the waves were coming OVER the breakwater/jetty, which was pretty impressive.
Even more impressive was I saw my normal running partner ... he was still chugging along, just slower!
One of the pace leaders told us to be sad as were down to the last 5K. Heck, most people get t-shirts and prizes for running 5Ks! We get told to be sad? I guess that is a sign of progress, right?
We kept going and soon enough got back to Windward starting point. I felt pretty good. My calves did feel a bit drained; but, it was not too bad.
Back at the school I went and got an ice pack for my knee and took the recommended Aleves. I was heading to the promised land, the land of Gatorade and bananas, when I heard, "Hey!" I was called over by a woman who then asked, "Do you go to St. Sebastian's?" I replied no; but, instead St. Anne's. It turns out she is the granddaughter of one of the choir members at the Saturday night Mass. She is in a different group (Run/Walk 3); but, always nice to feel a connection besides running to all the people in grey shirts! So, another small world moment.
I waited and met my running partner at the promised land. He finished the run! He struggled and was hurting; but, he finished. He is also off to the hardship post that is Maui next week; so, I may need a new sacrificial lamb partner.
Later in the day, my calves and hamstrings did begin to feel heavy. I took a bit of a walk to Clover Park and back just trying to get the blood flowing. Hopefully, the feeling is better soon.
Anyways, it was another run done. This had a lot of unexpected meetings; but, it got the job done.
2:13.45
10:40 pace including waterstops
12.16 miles!
Friday, January 22, 2010
Santa Monica ...!!!!!
With all the rain ... and now thunder, lightning, hail (!!!!), and whatever else the past few days, I think I need something else non-weather-related for the blog ...
So, I checked my snail mail yesterday and the City of Santa Monica had sent "Seascape" newsletter with a front page article on ... The Los Angeles Marathon! They even have a webpage http://www.smgov.net/lamarathon/ The city is also seeking volunteers for the ever popular and vital water stations (I may have to pressgang some people!). We enter Santa Monica at Mile 23 and finish at Mile 26.2 .... 3.2 miles. !VAMANOS!
This morning, I read the free Santa Monica Daily Press http://www.smdp.com/ and they had an article mentioning that the owner of the Los Angeles Marathon and my beloved, if troubled, Los Angeles Dodgers, Frank McCourt, said that the marathon will continue coming to Santa Monica on the Stadium (Dodger Stadium) to the sea (The Pacific Ocean!) course. Many Roadrunners, including myself, were worried about the marathon may be in trouble since the McCourts are divorcing. So, that was encouraging!
So, I checked my snail mail yesterday and the City of Santa Monica had sent "Seascape" newsletter with a front page article on ... The Los Angeles Marathon! They even have a webpage http://www.smgov.net/lamarathon/ The city is also seeking volunteers for the ever popular and vital water stations (I may have to pressgang some people!). We enter Santa Monica at Mile 23 and finish at Mile 26.2 .... 3.2 miles. !VAMANOS!
This morning, I read the free Santa Monica Daily Press http://www.smdp.com/ and they had an article mentioning that the owner of the Los Angeles Marathon and my beloved, if troubled, Los Angeles Dodgers, Frank McCourt, said that the marathon will continue coming to Santa Monica on the Stadium (Dodger Stadium) to the sea (The Pacific Ocean!) course. Many Roadrunners, including myself, were worried about the marathon may be in trouble since the McCourts are divorcing. So, that was encouraging!
Thursday, January 21, 2010
Time for St. Medard?
It was another day for training; so, dark and early I set out again under the LA Roadrunners schedule.
I am kind of happy my knee is at least good enough to allow me to do a second run after a pretty short rest (ending 21:30 Wednesday night; out 04:20 Thursday). The schedule called for some hills and 45 minutes; so, I set out on my standard M1 route. I was in a windbreaker, which always makes me feel slow for some reason.
I was doing pretty well and the weather was not bad, just an occasional sprinkle. I made the first hill and kept going. My knee felt pretty good!
On Hill 2 I heard a largeish-sounding dog and since it was so dark, I decided not to risk a repeat of last week and abruptly turned back 1/2 way down. I was still doing pretty well and pace was quickening until I hit a traffic light and all the momentum ended.
It also began to rain ... again.
I kept going; but, I could feel I was losing traction and momentum and the ability to accelerate. Wet concrete is not the ideal running surface.
I got another hill in and headed towards Santa Monica Airport with the rain increasing. I kept plowing away; but, the rain was starting to affect me with the need to go to the elite, manual "windshield wipers" and the ongoing traction issue.
As the rain got stronger, I just tried to do my best. Target pace was gone. I was just going to do what I could and try to make it back intact. I also managed to hit some deep puddles (it sounds crazy; but, in the dark, the deep water is difficult to pick out at times until SPLASH!).
I did make it back, rather waterlogged. It was not up to pace target; but, I did complete it!
I then looked and found out that St. Medard is the Catholic patron saint for bad weather ... so, may be he will be a marathon patron?
45:47 of soggy running
4.03 miles
11:22 pace ... oops!
I am kind of happy my knee is at least good enough to allow me to do a second run after a pretty short rest (ending 21:30 Wednesday night; out 04:20 Thursday). The schedule called for some hills and 45 minutes; so, I set out on my standard M1 route. I was in a windbreaker, which always makes me feel slow for some reason.
I was doing pretty well and the weather was not bad, just an occasional sprinkle. I made the first hill and kept going. My knee felt pretty good!
On Hill 2 I heard a largeish-sounding dog and since it was so dark, I decided not to risk a repeat of last week and abruptly turned back 1/2 way down. I was still doing pretty well and pace was quickening until I hit a traffic light and all the momentum ended.
It also began to rain ... again.
I kept going; but, I could feel I was losing traction and momentum and the ability to accelerate. Wet concrete is not the ideal running surface.
I got another hill in and headed towards Santa Monica Airport with the rain increasing. I kept plowing away; but, the rain was starting to affect me with the need to go to the elite, manual "windshield wipers" and the ongoing traction issue.
As the rain got stronger, I just tried to do my best. Target pace was gone. I was just going to do what I could and try to make it back intact. I also managed to hit some deep puddles (it sounds crazy; but, in the dark, the deep water is difficult to pick out at times until SPLASH!).
I did make it back, rather waterlogged. It was not up to pace target; but, I did complete it!
I then looked and found out that St. Medard is the Catholic patron saint for bad weather ... so, may be he will be a marathon patron?
45:47 of soggy running
4.03 miles
11:22 pace ... oops!
The Rat Race
I have been using my running as a bit of an escape from the grind of daily life, the dreaded "Rat Race," as well as the harder events of 2009.
So, I was a bit amused to see a creature on my walk to start doing intervals ... a rat! Hmmm, LA Roadrunners training and I see a rat? An omen?
Anyways, I caught a break in the now seemingly endless rain in Southern California Wednesday night and headed to Clover Park for intervals. This time four intervals of 7:30 with two minutes of rest/slower movement in between.
I use the park as it gives me a semi-track and it just seems suited for the job.
It was actually nice with semi-clearing skies and fresh-smelling air.
I set out on Round 1 ... not bad. Round 2 ... not bad again. I was falling into the start fairly fast trap; but, the electronic conscience that is my Garmin 305 , helped.
Round 3 was a bit harder and a little soreness in my knee. Round 4 came and I got it done.
I had actually been wary of running on wet cement and grass (forget a sore knee; a fractured ankle, etc. is a real problem for finishing the Los Angeles Marathon) and thought my times would be a lot worse; but, I did pretty well, even allowing for some slower times on turns.
This week I never got into a cadence (i.e. like last week's "Vamos a la Playa"); so, that was not so fun. On the other hand, I did get some of the old sprinter feeling back as I did the classic arm movements for taking turns at relative speed (slow by the old days; fast for now).
Anyways, I got it done safely. I was also happy as the senior pace leader had said a good target would be a minute faster than race pace (so, 9:30 vs 10:30). The improvement area is just narrowing the time difference a bit.
Round 1 9:14 pace 7:34 of running 0.82 miles
Round 2 9:17 pace 7:41 of running 0.82 miles
Round 3 9:26 pace 7:48 of running 0.82 miles
Round 4 9:23 pace 7:46 of running 0.82 miles
So, I was a bit amused to see a creature on my walk to start doing intervals ... a rat! Hmmm, LA Roadrunners training and I see a rat? An omen?
Anyways, I caught a break in the now seemingly endless rain in Southern California Wednesday night and headed to Clover Park for intervals. This time four intervals of 7:30 with two minutes of rest/slower movement in between.
I use the park as it gives me a semi-track and it just seems suited for the job.
It was actually nice with semi-clearing skies and fresh-smelling air.
I set out on Round 1 ... not bad. Round 2 ... not bad again. I was falling into the start fairly fast trap; but, the electronic conscience that is my Garmin 305 , helped.
Round 3 was a bit harder and a little soreness in my knee. Round 4 came and I got it done.
I had actually been wary of running on wet cement and grass (forget a sore knee; a fractured ankle, etc. is a real problem for finishing the Los Angeles Marathon) and thought my times would be a lot worse; but, I did pretty well, even allowing for some slower times on turns.
This week I never got into a cadence (i.e. like last week's "Vamos a la Playa"); so, that was not so fun. On the other hand, I did get some of the old sprinter feeling back as I did the classic arm movements for taking turns at relative speed (slow by the old days; fast for now).
Anyways, I got it done safely. I was also happy as the senior pace leader had said a good target would be a minute faster than race pace (so, 9:30 vs 10:30). The improvement area is just narrowing the time difference a bit.
Round 1 9:14 pace 7:34 of running 0.82 miles
Round 2 9:17 pace 7:41 of running 0.82 miles
Round 3 9:26 pace 7:48 of running 0.82 miles
Round 4 9:23 pace 7:46 of running 0.82 miles
Monday, January 18, 2010
Was this run all wet?
Monday is Dr. Martin Luther King Jr. Day and as well as marking progress in civil rights, it was also a much needed work holiday.
So, I slept in a little and then set out for a training run in the light!
The LA Roadrunners schedule called for 45 minutes; so, I set out and decided to go to Clover Park. There was also some light rain; so, I was in my windbreaker and cap. The pace leaders have been firm to run regardless of conditions as no one knows what the weather will be like for the Los Angeles Marathon. I like the rain anyways, be it for running or mud soccer!
Early on, I felt pretty good and my pace was better than the target, which surprised me, even with stop/starts at traffic lights, etc.
Once at the park, I began doing laps; but, with the rain, I stayed on the concrete and off the muddy grass. I began to feel different. My calves began feeling a bit sore and I just felt a bit drained. My knee was a little sore; but, better than prior weeks.
I kept going, though, through a basically deserted park. A little rain and life ends on a holiday?
Soon enough, the rain was becoming heavier. My times were also worsening. I was trying to accelerate and the response just was not coming.
I then headed for home and completed the run.
It was a disappointment; but, at least I did it. Heck, in April this would not have happened.
50:16 of running
11:19 pace (well, that is better than the aerobic training times at least)
4.44 miles of fun in the rain
Interestingly, when I made it home and switched on the radio, the station was running an ad to sign up for some big event ... the Los Angeles Marathon!
So, I slept in a little and then set out for a training run in the light!
The LA Roadrunners schedule called for 45 minutes; so, I set out and decided to go to Clover Park. There was also some light rain; so, I was in my windbreaker and cap. The pace leaders have been firm to run regardless of conditions as no one knows what the weather will be like for the Los Angeles Marathon. I like the rain anyways, be it for running or mud soccer!
Early on, I felt pretty good and my pace was better than the target, which surprised me, even with stop/starts at traffic lights, etc.
Once at the park, I began doing laps; but, with the rain, I stayed on the concrete and off the muddy grass. I began to feel different. My calves began feeling a bit sore and I just felt a bit drained. My knee was a little sore; but, better than prior weeks.
I kept going, though, through a basically deserted park. A little rain and life ends on a holiday?
Soon enough, the rain was becoming heavier. My times were also worsening. I was trying to accelerate and the response just was not coming.
I then headed for home and completed the run.
It was a disappointment; but, at least I did it. Heck, in April this would not have happened.
50:16 of running
11:19 pace (well, that is better than the aerobic training times at least)
4.44 miles of fun in the rain
Interestingly, when I made it home and switched on the radio, the station was running an ad to sign up for some big event ... the Los Angeles Marathon!
Sunday, January 17, 2010
Hmmmm ...
Well, this morning was the post-long run run.
I set out dark and early and soon realized my knee was sore.
Since my senior pace leader at the LA Roadrunners had said that he felt the Sunday run could even be optional, I slowed right down fast. I continued on; but, slower than planned or goal.
I took a trip down to around Santa Monica Airport and then home.
It was a bit frustrating not feeling better; but, my calves were fine. At least I got in a conditioning run, if nothing else.
30:25
2.51 miles
12:05 pace
I set out dark and early and soon realized my knee was sore.
Since my senior pace leader at the LA Roadrunners had said that he felt the Sunday run could even be optional, I slowed right down fast. I continued on; but, slower than planned or goal.
I took a trip down to around Santa Monica Airport and then home.
It was a bit frustrating not feeling better; but, my calves were fine. At least I got in a conditioning run, if nothing else.
30:25
2.51 miles
12:05 pace
Week 19: HOLD THE LINE!
This was another week for the LA Roadrunners long run training.
Due to the week's encounter with a dog, plus ongoing knee issues, and not doing last week's run too well; I was nervous. I checked my ankle and it had a lot of bruises; but, there was no real swelling.
I arrived quite early and did what they had told us before not to ... STRETCH! I wanted my leg to be loose. I had also used some of the old Servite track hell week tactics to get ready ... music and all.
My group was a lot smaller this week, may be 50, vs. the usual 70. My normal partner was also missing. He had said he was trying Group 6 the week before; but, I never saw him. Sad as it makes it more fun ... I wanted to talk to him about USC's debacles, etc.
We set off and my leg was a little sore; but, I kept up as we headed north to the Santa Monica Pier. I was towards the back of my group in case I needed to split off; before we started, I explained my situation and the pace leader said go for it anyways. I did see my friend from church and we exchanged hand signals as usual.
My partner went off towards the restrooms a second time and that was that ... my partner killer reputation had been enhanced!
I was doing alright and becoming a bit relieved. I did check the Garmin 305 though to see mileage slowly ticking upwards.
Soon enough we were at the Totem Pole! Wow. Then, it was off to Adelaide and then onto the San Vicente urban obstacle course! I felt a little soreness in my knee; but, it was definitely manageable. In my mind I was relying on the old Servite mind tricks ... One was from hellweek's group work when we had to run and stay as a group. I was one of the guys designated to enforce that the group stayed intact, which usually led to, "Hold the Line!" Well, I silently kept saying to myself, "Hold the Line!"
We reached the turnaround at 21st Street and more water. I saw our on-the-disabled-list senior pace leader. The trip back was uneventful, thankfully. Eventually we reached the Santa Monica Pier and got a great view as the sun finally broke out and shined over the Pacific Ocean. Then, it was back to the Strand and home! Actually, some people fell out of the line.
In reality, it was a normal run for the Roadrunners.
For me thought, it was big. I had completed 11 miles at race pace despite it all. It felt good after the struggles.
Our senior pace leader was also happy as he said Group 7 was going out and coming back intact and together; other groups were quite spread apart and ragged.
So, it was a good run. I felt like there was progress. My knee did hurt later in the day; but, I got the ice on it.
2:01.41
11:05 pace (including water stops; they said without the stops, we were right on race pace!)
10.99 miles ... so close!
This one felt like a big step in making it to the Los Angeles Marathon!
Due to the week's encounter with a dog, plus ongoing knee issues, and not doing last week's run too well; I was nervous. I checked my ankle and it had a lot of bruises; but, there was no real swelling.
I arrived quite early and did what they had told us before not to ... STRETCH! I wanted my leg to be loose. I had also used some of the old Servite track hell week tactics to get ready ... music and all.
My group was a lot smaller this week, may be 50, vs. the usual 70. My normal partner was also missing. He had said he was trying Group 6 the week before; but, I never saw him. Sad as it makes it more fun ... I wanted to talk to him about USC's debacles, etc.
We set off and my leg was a little sore; but, I kept up as we headed north to the Santa Monica Pier. I was towards the back of my group in case I needed to split off; before we started, I explained my situation and the pace leader said go for it anyways. I did see my friend from church and we exchanged hand signals as usual.
My partner went off towards the restrooms a second time and that was that ... my partner killer reputation had been enhanced!
I was doing alright and becoming a bit relieved. I did check the Garmin 305 though to see mileage slowly ticking upwards.
Soon enough we were at the Totem Pole! Wow. Then, it was off to Adelaide and then onto the San Vicente urban obstacle course! I felt a little soreness in my knee; but, it was definitely manageable. In my mind I was relying on the old Servite mind tricks ... One was from hellweek's group work when we had to run and stay as a group. I was one of the guys designated to enforce that the group stayed intact, which usually led to, "Hold the Line!" Well, I silently kept saying to myself, "Hold the Line!"
We reached the turnaround at 21st Street and more water. I saw our on-the-disabled-list senior pace leader. The trip back was uneventful, thankfully. Eventually we reached the Santa Monica Pier and got a great view as the sun finally broke out and shined over the Pacific Ocean. Then, it was back to the Strand and home! Actually, some people fell out of the line.
In reality, it was a normal run for the Roadrunners.
For me thought, it was big. I had completed 11 miles at race pace despite it all. It felt good after the struggles.
Our senior pace leader was also happy as he said Group 7 was going out and coming back intact and together; other groups were quite spread apart and ragged.
So, it was a good run. I felt like there was progress. My knee did hurt later in the day; but, I got the ice on it.
2:01.41
11:05 pace (including water stops; they said without the stops, we were right on race pace!)
10.99 miles ... so close!
This one felt like a big step in making it to the Los Angeles Marathon!
Friday, January 15, 2010
Fear Is Only the Beginning
Tomorrow will be a big day.
It is Saturday. It is another day for training with the LA Roadrunners for the Los Angeles Marathon.
11 Miles. Race Pace.
I am a bit nervous.
I did not do the run last week due to the mountains, the retreat, being tired (due to previous), and my knee. The furthest I have run on this pace is just five miles.
I was really gaining hope with my runs this week with the better results as well as less pain throughout the week in my knee. Then, I had my encounter with the dog.
I want to run. I want to run well. I want to finish the race; yet, things keep happening ... as well as the memories of last year.
So, we shall see.
As they said to us many, many, many times at Servite:
-Fear is only the beginning
-Mind over matter; if you do not mind the pain ... it does not matter
-CREDO
It is Saturday. It is another day for training with the LA Roadrunners for the Los Angeles Marathon.
11 Miles. Race Pace.
I am a bit nervous.
I did not do the run last week due to the mountains, the retreat, being tired (due to previous), and my knee. The furthest I have run on this pace is just five miles.
I was really gaining hope with my runs this week with the better results as well as less pain throughout the week in my knee. Then, I had my encounter with the dog.
I want to run. I want to run well. I want to finish the race; yet, things keep happening ... as well as the memories of last year.
So, we shall see.
As they said to us many, many, many times at Servite:
-Fear is only the beginning
-Mind over matter; if you do not mind the pain ... it does not matter
-CREDO
Thursday, January 14, 2010
The Dog Days of Running
In baseball the long days of summer are called "The Dog Days" as they wear out the players and are still far from completing the end of the season and the World Series.
In some ways these last few weeks have been my own dog days of running to train for the Los Angeles Marathon. These days are tiring with an injured knee not helping.
I tested my knee this morning on a longer run for the LA Roadrunners schedule. It was only seven hours after the intervals; so, it would be an interesting challenge. The schedule also called for hills in that 45 minutes.
So, I set out on the old favorite, M1, and started out pretty well. I went up and down some hilly streets as well as Pico and crossed into Los Angeles and then back and headed for the Santa Monica Airport.
I was really happy as I was keeping the 10:30 goal pace and feeling well. The breeze felt nice too, even when it was a headwind. It was a good run and I felt like progress was being made, even if the knee still was not perfect.
As I got on a street close to home, things changed ... the Dog Days became the Dog Pre-Dawn as a large dog came charging, barking, and showing teeth. This was not in the Roadrunners manual for how to end a run. I got "big" and yelled it and slowly moved back, which seemed to help at least with the dog part of the problem. Unfortunately, it did not help as I stumbled over the decorative little concrete decoration border around a yard, falling on my back and rolling my left ankle. Somehow, while still snarling away, the dog did not come and add to the fun and slowly backed away as I got up and ready. I started to walk backwards towards home and thankfully the dog trotted the opposite direction.
I walked a little, remembered ... ooh, this does not count, turn off the Garmin (see, Roadrunner training), and assessed the battle damage. A few houses later I began to lightly jog again and made it home.
So far, the damage seems to be a little soreness at the very tip of the bottom of my backbone, a bruised and swollen, though hopefully not sprained left ankle, and wounded pride. At least there was no audience to enjoy the festivities.
I have iced the ankle along with my right knee, which luckily escaped the fun, and it seems to be o.k., though tender. Hopefully, I can give it a go Saturday. I am lucky this all happened this morning and I have the chance to rest my legs a bit for the rest of the day and Friday.
Still, it was not my ideal run.
40:34 minutes of running, curtailed due to dog
10:38 pace, affected by dog and not stopping watch
3.81 miles
So, hopefully, no serious harm done ... the show must go on!
In some ways these last few weeks have been my own dog days of running to train for the Los Angeles Marathon. These days are tiring with an injured knee not helping.
I tested my knee this morning on a longer run for the LA Roadrunners schedule. It was only seven hours after the intervals; so, it would be an interesting challenge. The schedule also called for hills in that 45 minutes.
So, I set out on the old favorite, M1, and started out pretty well. I went up and down some hilly streets as well as Pico and crossed into Los Angeles and then back and headed for the Santa Monica Airport.
I was really happy as I was keeping the 10:30 goal pace and feeling well. The breeze felt nice too, even when it was a headwind. It was a good run and I felt like progress was being made, even if the knee still was not perfect.
As I got on a street close to home, things changed ... the Dog Days became the Dog Pre-Dawn as a large dog came charging, barking, and showing teeth. This was not in the Roadrunners manual for how to end a run. I got "big" and yelled it and slowly moved back, which seemed to help at least with the dog part of the problem. Unfortunately, it did not help as I stumbled over the decorative little concrete decoration border around a yard, falling on my back and rolling my left ankle. Somehow, while still snarling away, the dog did not come and add to the fun and slowly backed away as I got up and ready. I started to walk backwards towards home and thankfully the dog trotted the opposite direction.
I walked a little, remembered ... ooh, this does not count, turn off the Garmin (see, Roadrunner training), and assessed the battle damage. A few houses later I began to lightly jog again and made it home.
So far, the damage seems to be a little soreness at the very tip of the bottom of my backbone, a bruised and swollen, though hopefully not sprained left ankle, and wounded pride. At least there was no audience to enjoy the festivities.
I have iced the ankle along with my right knee, which luckily escaped the fun, and it seems to be o.k., though tender. Hopefully, I can give it a go Saturday. I am lucky this all happened this morning and I have the chance to rest my legs a bit for the rest of the day and Friday.
Still, it was not my ideal run.
40:34 minutes of running, curtailed due to dog
10:38 pace, affected by dog and not stopping watch
3.81 miles
So, hopefully, no serious harm done ... the show must go on!
Dark With Sunny Intervals
Well, Wednesday came and that meant it was time to do intervals for the LA Roadrunners program. I was curious how I would do after last weekend as well as still fighting a cold and post-retreat energy lag.
I set out for Clover Park on a night run as I prefer to do the intervals on a fixed course. It actually started getting windy as I walked south, which got me thinking of the old sprinting days. The walk also doubled as my warm-up.
After drinking some water, I set out on Round 1 ... fast. Very fast, as in faster than 5K pace and slowed after checking the trusty Garmin 305 electronic conscience. I was doing pretty well indeed, some soreness in the knee, but speed was up and I felt good.
I took the now reduced slower pace rest (2:30 vs 3:00 last week as the running was up to 7:00 from 6:30) and set out again ... fast again! It felt nice to be honest; but, I slowed and kept the pace going and met targets. Yeah.
Round 3 was more of the same. My knee was not 100%; but, ti was better than last week and so were my times. This time I found a cadence to pace myself. It sounds crazy; but, "Vamos a la playa" ("We go to the beach") since that is where the Los Angeles Marathon will more or less end) somehow entered my mind and clicked and seemed to work well. It makes no sense; but, it worked ... and at this point, I will take it. My form also seemed better and I even got the thumb clicking going ... yeah!
Round 4 ... again the same! Yeah!
I finished up, stretched, watered, and headed for home enjoying the breeze and remembering the Servite days. I was not running on the balls of my feet like back then; but, it felt fast at least.
In terms of British weather, it was dark; but, I felt good. This was my first positive run in a while and it indeed was "sunny intervals." The results were on target, my paces were pretty consistent, and the knee survived. Not bad.
Round 1 9:06 pace 7:04 of running time 0.78 miles
Round 2 9:12 pace 7:06 of running time 0.77 miles
Round 3 9:12 pace 7:08 of running time 0.78 miles
Round 4 9:10 pace 7:06 of running time 0.77 miles
I set out for Clover Park on a night run as I prefer to do the intervals on a fixed course. It actually started getting windy as I walked south, which got me thinking of the old sprinting days. The walk also doubled as my warm-up.
After drinking some water, I set out on Round 1 ... fast. Very fast, as in faster than 5K pace and slowed after checking the trusty Garmin 305 electronic conscience. I was doing pretty well indeed, some soreness in the knee, but speed was up and I felt good.
I took the now reduced slower pace rest (2:30 vs 3:00 last week as the running was up to 7:00 from 6:30) and set out again ... fast again! It felt nice to be honest; but, I slowed and kept the pace going and met targets. Yeah.
Round 3 was more of the same. My knee was not 100%; but, ti was better than last week and so were my times. This time I found a cadence to pace myself. It sounds crazy; but, "Vamos a la playa" ("We go to the beach") since that is where the Los Angeles Marathon will more or less end) somehow entered my mind and clicked and seemed to work well. It makes no sense; but, it worked ... and at this point, I will take it. My form also seemed better and I even got the thumb clicking going ... yeah!
Round 4 ... again the same! Yeah!
I finished up, stretched, watered, and headed for home enjoying the breeze and remembering the Servite days. I was not running on the balls of my feet like back then; but, it felt fast at least.
In terms of British weather, it was dark; but, I felt good. This was my first positive run in a while and it indeed was "sunny intervals." The results were on target, my paces were pretty consistent, and the knee survived. Not bad.
Round 1 9:06 pace 7:04 of running time 0.78 miles
Round 2 9:12 pace 7:06 of running time 0.77 miles
Round 3 9:12 pace 7:08 of running time 0.78 miles
Round 4 9:10 pace 7:06 of running time 0.77 miles
Tuesday, January 12, 2010
Why Is His Head on Fire and Back Home
Monday, I was back home and having taken an extra hour of precious sleep in the morning decided to run at night for the LA Roadrunners program. So, I took my Aleves and headed out to Clover Park and the roads by Santa Monica Airport.
My knee was a bit dodgy; but, alright as I began and soon I was on the Donald Douglas Loop North. I skipped the hills to give my knee a break.
On reaching the park, I loaded up with some water and then started doing laps. I was doing decent, but not great. My knee was a bit bothersome; but, it was not painful. Still, I was off the pace I wanted. On the other hand, I was running!
By the end of the 45 minutes, I had built up a good lather and as can happen in less warm temperatures (note NOT cold), essentially steam vapors started coming off my head, prompting one child rather loudly to ask his mother, "Is that man's head on fire?" Well, no, it has happened before in sports.
I stretched a bit and then started to walk home to cool down. I was soon reminded that I was not in Running Springs anymore. First, I had a presumably mentally ill bicyclist (or may be he was on drugs) say some rather interesting things, many being profane, at me. Then, right in front of my apartment ... a younger man seated on the curb, which is nothing unusual ... except he was in handcuffs and was accompanied by four Santa Monica Police Department police cars, two being K-9 units.
Welcome Home.
I hope somehow this is just another experience in making it to the finish of the Los Angeles Marathon on March 21. Otherwise, I am going to be overwhelmed.
45:53 minutes of fun for 4.21 miles at a 10:55 pace (target was 10:30 ... but, I did have some traffic light stops, plus knee, being post-retreat tired and a cold. have to stop making bloody excuses and just perform better!).
My knee was a bit dodgy; but, alright as I began and soon I was on the Donald Douglas Loop North. I skipped the hills to give my knee a break.
On reaching the park, I loaded up with some water and then started doing laps. I was doing decent, but not great. My knee was a bit bothersome; but, it was not painful. Still, I was off the pace I wanted. On the other hand, I was running!
By the end of the 45 minutes, I had built up a good lather and as can happen in less warm temperatures (note NOT cold), essentially steam vapors started coming off my head, prompting one child rather loudly to ask his mother, "Is that man's head on fire?" Well, no, it has happened before in sports.
I stretched a bit and then started to walk home to cool down. I was soon reminded that I was not in Running Springs anymore. First, I had a presumably mentally ill bicyclist (or may be he was on drugs) say some rather interesting things, many being profane, at me. Then, right in front of my apartment ... a younger man seated on the curb, which is nothing unusual ... except he was in handcuffs and was accompanied by four Santa Monica Police Department police cars, two being K-9 units.
Welcome Home.
I hope somehow this is just another experience in making it to the finish of the Los Angeles Marathon on March 21. Otherwise, I am going to be overwhelmed.
45:53 minutes of fun for 4.21 miles at a 10:55 pace (target was 10:30 ... but, I did have some traffic light stops, plus knee, being post-retreat tired and a cold. have to stop making bloody excuses and just perform better!).
Monday, January 11, 2010
Sunday Morning Run?
Sunday came after another night of virtually no sleep due to the retreat. Still, I decided to try and get going.
The Senior pace Leader at LA Roadrunners for my group said he thought Sunday run was optional and also with my knee not exactly soaring it became time to walk.
So, decked out in Roadrunners gear, I again set out for some slopes. I went up and down just more out of frustration than anything.
I did managed 2.20 miles in 54:49 minutes and 24.58 pace. Not impressive. But, that did include lots of significant slopes as well as hauling garbage bags up hill (talk about crosstraining!).
The Senior pace Leader at LA Roadrunners for my group said he thought Sunday run was optional and also with my knee not exactly soaring it became time to walk.
So, decked out in Roadrunners gear, I again set out for some slopes. I went up and down just more out of frustration than anything.
I did managed 2.20 miles in 54:49 minutes and 24.58 pace. Not impressive. But, that did include lots of significant slopes as well as hauling garbage bags up hill (talk about crosstraining!).
Week 18: Ups and Downs
This Saturday I could not train with the LA Roadrunners as I was with my parish's Confirmation retreat ... in the mountains.
So, last week I spoke with my senior pace leader about my knee and also about this week. He gave me some hints for my knee and also said to just do hilltraining, which is about all you can do in the mountains! So, Running Springs (hey, that seemed fitting) and San Bernadino County became new training frontiers.
I woke up after very little sleep Saturday morning and felt my knee was having a bad day. I have been icing it, taking Aleves, etc.; but, this was not good. Still, I got into my Roadrunners gear and set out to see what I could manage. (Yes, shorts and the shirt!). I also had my running shoes as there was essentially no ice and brought my trusty Garmin 305 for help.
I began with a trip down the entrance road from the highway. I realized any idea of 10:30 pace on the hills was not going to happen. I started to do my best and was going up and down and along (I did make a quick stop as I found some ice/snow still present and had to honor my Canadian roots ... so got some on my face). I reached the main highway (California 330) and decided to not become a hood ornament and turned back down the road. I then went past the camp and church and into the burn area, where a huge fire had blazed through two years ago. There were some really nice new homes as well as construction sites (in California!!!). I went along for a while, still going up and down, as well as enjoying the pine trees and seeing squirrels, birds, etc. before turning back to the center.
At the retreat center, there are some very good slopes; so, I ended up doing five laps around the center, kind of a oval with elevations! By then, I was a bit concerned about my knee as well as the need to get cleaned up and ready for Retreat Day #2; so, I stopped.
I was a bit disappointed in the scoreboard
2.0 miles (but ALL hills and legitimate slopes)
17:31 pace
35:12 minutes
Right now, I just hope to finish!
So, last week I spoke with my senior pace leader about my knee and also about this week. He gave me some hints for my knee and also said to just do hilltraining, which is about all you can do in the mountains! So, Running Springs (hey, that seemed fitting) and San Bernadino County became new training frontiers.
I woke up after very little sleep Saturday morning and felt my knee was having a bad day. I have been icing it, taking Aleves, etc.; but, this was not good. Still, I got into my Roadrunners gear and set out to see what I could manage. (Yes, shorts and the shirt!). I also had my running shoes as there was essentially no ice and brought my trusty Garmin 305 for help.
I began with a trip down the entrance road from the highway. I realized any idea of 10:30 pace on the hills was not going to happen. I started to do my best and was going up and down and along (I did make a quick stop as I found some ice/snow still present and had to honor my Canadian roots ... so got some on my face). I reached the main highway (California 330) and decided to not become a hood ornament and turned back down the road. I then went past the camp and church and into the burn area, where a huge fire had blazed through two years ago. There were some really nice new homes as well as construction sites (in California!!!). I went along for a while, still going up and down, as well as enjoying the pine trees and seeing squirrels, birds, etc. before turning back to the center.
At the retreat center, there are some very good slopes; so, I ended up doing five laps around the center, kind of a oval with elevations! By then, I was a bit concerned about my knee as well as the need to get cleaned up and ready for Retreat Day #2; so, I stopped.
I was a bit disappointed in the scoreboard
2.0 miles (but ALL hills and legitimate slopes)
17:31 pace
35:12 minutes
Right now, I just hope to finish!
Friday, January 8, 2010
Nervous Time
In a little while, I am off to the mountains with the Confirmation teens from church ... for the whole weekend.
So, besides them, not getting sleep, giving a big talk and a smaller one, etc., I am a bit nervous now as my knee acted up on an easy walk this morning.
Since the commute from Running Springs to Venice is not doable, I am going to try and run on my own, especially as there is no ice or snow now (unfortunately). My senior pace leader suggested doing hillwork and up there qualifies! I do not think I can do 10 miles; but, the more the merrier.
So, a bit nervous how it will all work.
Adelante! CREDO.
Thursday, January 7, 2010
Time to Run ... Already?
This morning was first attempt at running on pretty short rest ... I was up at 03:45 having finished last night at 21:22 ...
I wanted to see how my body would react to the normal run as well as my knee.
So, I got up to find my usual weekday shirt still a bit damp from sweat! Oops. When I was finally ready, I set out on the M1 route for the 45 minutes in the LA Roadrunners guide.
I was a bit slow at the start but it was picking up and I did the hillwork I throw in as well. My time got whacked twice as I had to do little slow, mini-circles at two long lights (I needed to leave a bit earlier than normal; so, I had to keep the clock running on my running). This had a bigger effect than anticipated as a) at one light alone, my overall pace slowed by TWENTY-EIGHT seconds b) you lose all the momentum and have to get in motion again c) my knee does better without stops
I did experience some discomfort for sure; but, there was no sharp pain. I did not reach my LT goal; but, I was not struggling either.
Under the circumstances it was decent, not great. I did like seeing the clear sky though!
45:16 of running for 3.86 miles for an 11:46 pace overall. (I think realistically it was more 11:00-11:15 or so without lights circles. I was off the 10:30 goal; but, kept going which under the circumstances is not all bad.
I wanted to see how my body would react to the normal run as well as my knee.
So, I got up to find my usual weekday shirt still a bit damp from sweat! Oops. When I was finally ready, I set out on the M1 route for the 45 minutes in the LA Roadrunners guide.
I was a bit slow at the start but it was picking up and I did the hillwork I throw in as well. My time got whacked twice as I had to do little slow, mini-circles at two long lights (I needed to leave a bit earlier than normal; so, I had to keep the clock running on my running). This had a bigger effect than anticipated as a) at one light alone, my overall pace slowed by TWENTY-EIGHT seconds b) you lose all the momentum and have to get in motion again c) my knee does better without stops
I did experience some discomfort for sure; but, there was no sharp pain. I did not reach my LT goal; but, I was not struggling either.
Under the circumstances it was decent, not great. I did like seeing the clear sky though!
45:16 of running for 3.86 miles for an 11:46 pace overall. (I think realistically it was more 11:00-11:15 or so without lights circles. I was off the 10:30 goal; but, kept going which under the circumstances is not all bad.
Intervals ...
The LA Roadrunners training program for the Los Angeles Marathon entered a new phase, Phase 5, with a goal of building intensity. With it came a new mid-week workout, intervals!
So, needing somewhere to run the new sets I headed to Clover Park in Santa Monica, my original running ground back in May.
Intervals mean running hard for a set time and then taking a break/moving slower and then back to the hard running and so forth. This one called for 6 intervals of 6:30 of hard running with 3:30 breaks of walking/jogging in between the runs.
I was a bit leery with my knee and also tired from work; but, off I started. I kind of messed up the first one and really got going for about two minutes (the sprinter mentality was back) and slowed way up at the end.
After, I felt a bit dehydrated and decided I would get some water after every run as well.
It kept going on and on; I felt o.k.; but, not great. It was kind of odd running at night (as opposed to the dark and early pre-dawn); but, the star-filled sky was nice as was having a semi-track to use, even if it was concrete.
My knee was a bit troublesome on the way to the park; but, it was better while running. I think there are some factors working: endorphins and adrenaline kicking in, ligaments warming up, and just I like running. It is still nowhere near 100%; but, it was o.k. I also took two Aleves as recommended before setting out; but, now think, may be i need to take them say an hour early to get in the system.
I finished my set. I did feel a bit tired; I think the injury-week of rest hurt a little plus work. Overall, I would have liked to run a bit faster; but. I will take it at this point.
Round 1: 6:32 9.17 pace 0.7 miles
Round 2: 6:31 9.27 pace 0.7 miles
Round 3: 6:32 9.44 pace 0.67 miles
Round 4: 6.33 9.46 pace 0.67 miles
Round 5: 6:35 9.43 pace 0.68 miles
Round 6: 6:42 9.42 pace 0.69 miles
I was happy it got consistent on Rounds 3-6; I just want to raise the speed a bit, which I think knee improving would allow for (I hope!). It was a bit fun feeling a tad faster than normal, even if these times would have horrified me in school.
So, needing somewhere to run the new sets I headed to Clover Park in Santa Monica, my original running ground back in May.
Intervals mean running hard for a set time and then taking a break/moving slower and then back to the hard running and so forth. This one called for 6 intervals of 6:30 of hard running with 3:30 breaks of walking/jogging in between the runs.
I was a bit leery with my knee and also tired from work; but, off I started. I kind of messed up the first one and really got going for about two minutes (the sprinter mentality was back) and slowed way up at the end.
After, I felt a bit dehydrated and decided I would get some water after every run as well.
It kept going on and on; I felt o.k.; but, not great. It was kind of odd running at night (as opposed to the dark and early pre-dawn); but, the star-filled sky was nice as was having a semi-track to use, even if it was concrete.
My knee was a bit troublesome on the way to the park; but, it was better while running. I think there are some factors working: endorphins and adrenaline kicking in, ligaments warming up, and just I like running. It is still nowhere near 100%; but, it was o.k. I also took two Aleves as recommended before setting out; but, now think, may be i need to take them say an hour early to get in the system.
I finished my set. I did feel a bit tired; I think the injury-week of rest hurt a little plus work. Overall, I would have liked to run a bit faster; but. I will take it at this point.
Round 1: 6:32 9.17 pace 0.7 miles
Round 2: 6:31 9.27 pace 0.7 miles
Round 3: 6:32 9.44 pace 0.67 miles
Round 4: 6.33 9.46 pace 0.67 miles
Round 5: 6:35 9.43 pace 0.68 miles
Round 6: 6:42 9.42 pace 0.69 miles
I was happy it got consistent on Rounds 3-6; I just want to raise the speed a bit, which I think knee improving would allow for (I hope!). It was a bit fun feeling a tad faster than normal, even if these times would have horrified me in school.
Monday, January 4, 2010
Progress?
45 minutes can be a long time. In soccer/football, it is one half of the game. In college, 45 minutes was often the length of a class. 45 minutes this morning was the assignment for the LA Roadrunners mid-week training ... 45 minutes at LT (a.k.a. Race Pace).
So, I was wondering how it would go after Saturday's run and then yesterday's longish walk. I was kind of cheered surprisingly hearing my unofficial theme song come on the radio again (and it's not a recent song by any means). I set out dark and early and decided why not go for LT as the senior pace leader had suggested, rather than throttle back on the speed. So, I did and actually was initially ahead of LT! I then decided let's make this a bit more fun and take M1 ... the #1 training route with the hill work and all, plus stoplights (stop and go seems to be a bit of a bother for my knee). So, I did.
I even saw a new sight ... an opossum! I had not seen one since living in Orange County! Here was one in Santa Monica! Ah, just like the old days.
I did have some soreness; but, it was much, much, much better than Saturday. I also was keeping on pace the whole run. I would check the Garmin 305 and still be happy with the results and kept going.
I made it all the way around and felt pretty comfortable, despite the warm conditions. I ran 45:22 at 10:27 pace for 4.34 miles. Not bad to start the week, especially as usually I am bad on Monday.
I have had some sharper soreness later in the day; but, it's overall better than the last few weeks. Live to fight another day!
So, I was wondering how it would go after Saturday's run and then yesterday's longish walk. I was kind of cheered surprisingly hearing my unofficial theme song come on the radio again (and it's not a recent song by any means). I set out dark and early and decided why not go for LT as the senior pace leader had suggested, rather than throttle back on the speed. So, I did and actually was initially ahead of LT! I then decided let's make this a bit more fun and take M1 ... the #1 training route with the hill work and all, plus stoplights (stop and go seems to be a bit of a bother for my knee). So, I did.
I even saw a new sight ... an opossum! I had not seen one since living in Orange County! Here was one in Santa Monica! Ah, just like the old days.
I did have some soreness; but, it was much, much, much better than Saturday. I also was keeping on pace the whole run. I would check the Garmin 305 and still be happy with the results and kept going.
I made it all the way around and felt pretty comfortable, despite the warm conditions. I ran 45:22 at 10:27 pace for 4.34 miles. Not bad to start the week, especially as usually I am bad on Monday.
I have had some sharper soreness later in the day; but, it's overall better than the last few weeks. Live to fight another day!
Sunday, January 3, 2010
Let's See What We Can Do
Sunday for the LA Roadrunners is "Recovery Day."
After yesterday, I was happy to find no soreness at all in my calves. Apparently, five miles is not a big deal any more.
I did have some soreness in my knee; so, the ice pack rotations continued. I also decided to go for a walk in the beautiful morning conditions as well as do some errands. With no CCD class, I had time!
So, I set out and started with a leg down to Santa Monica Airport and around Clover Park, then up Cloverfield, down Colorado, up to Santa Monica Boulevard, way in to downtown, stopped at the bank, and reversed course for home.
I did have some soreness in my knee; but, no sharp pain. I also had a knee sleeve on as a test. No real problems there either.
I made it home and went back to the ice.
I was happy to be able to do the walk without too many problems. There was soreness; but, it was less than a few weeks ago when I as really hobbling.
Was this the greatest training? NO.
Was this good? Well, for me ... YES! I finished.
Time: 2:15.05
Distance: 7.12 miles
Pace: a stellar 18:50 minutes per mile, oops.
Well, may be I can walk the Los Angeles Marathon?
After yesterday, I was happy to find no soreness at all in my calves. Apparently, five miles is not a big deal any more.
I did have some soreness in my knee; so, the ice pack rotations continued. I also decided to go for a walk in the beautiful morning conditions as well as do some errands. With no CCD class, I had time!
So, I set out and started with a leg down to Santa Monica Airport and around Clover Park, then up Cloverfield, down Colorado, up to Santa Monica Boulevard, way in to downtown, stopped at the bank, and reversed course for home.
I did have some soreness in my knee; but, no sharp pain. I also had a knee sleeve on as a test. No real problems there either.
I made it home and went back to the ice.
I was happy to be able to do the walk without too many problems. There was soreness; but, it was less than a few weeks ago when I as really hobbling.
Was this the greatest training? NO.
Was this good? Well, for me ... YES! I finished.
Time: 2:15.05
Distance: 7.12 miles
Pace: a stellar 18:50 minutes per mile, oops.
Well, may be I can walk the Los Angeles Marathon?
Week 17: Live to Fight Another Day
Well, as the old movie says, "When Saturday Comes," (the British one about soccer, not the cheap American copy), and so it went with the LA Roadrunners.
Saturday was the first run of the new year and decade for the group and also MY first run of the year and decade.
I was nervous when I got up (despite having gone to sleep earlier) over my dodgy knee. I was cheered a bit when I heard my unofficial running theme song unexpectedly over the radio. I then went back to the good old days and played my old race day music.
Once at the school, it was clear it was going to be a beautiful day. Amazing conditions and even a bit of Santa Ana Winds that had kicked up overnight. I reunited with Group 7 (Magnificent 7/Lucky 7) and found my normal partner. I also worked on motivating myself.
It was kind of alarming to be so concerned over five miles, something that should be by now nothing!
Before my group set out, I did meet a fellow University of San Diego Torero! Yeah! She was out for the first time with the group and had a USD shirt on; so, I said hello. She graduated last year in psychology; so, a lot different from me ... but, now, that is a Friar and a Torero I've met at Roadrunners.
Anyways, we set out and I did feel some soreness but nothing too bad. I kept pace with the group, which was encouraging as we are now at race pace (10:30 a mile). We headed north, where as usual I saw a friend from church and we exchanged hand signals. I kept going and reached the water station for some welcome liquids in the hot weather.
Soon, we were back on the way encountering numerous Ohio State fans out for a walk in the gorgeous weather. We took a new route and went under the Santa Monica Pier for a short ways and then turned around for home.
My group kept going and I was still up with them, despite the soreness.
We reached the start and took a slight trip into Venice and turned around back to the boardwalk when one of the paceleaders decided we were short; so, we did a second loop! I kept up and finished ... my Garmin 305 said 4.99 miles so I did that bit extra to make it an even 5.00! I was sore and it was a bit of a struggle; but, I made it somehow.
It was also warm! My shirt had a decent amount of sweat on it for the first time in weeks.
I was happy to be finished, even if this was a relatively small challenge. Afterwards at the school, I was horrified to see the reality of "Yes, we have no bananas." I still got hold of some Gatorade and water.
Afterwards, I talked with the senior pace leader for my group about my knee. He was reassuring and said for now ice it three times a day, take Aleves before and after, stretch a lot, and then go BACK to running as much as possible at pace. If not better in a few weeks, ... Not ideal; but, better than I feared.
I so want to run this race; now, may be my goal is just to finish? Los Angeles Marathon vs. crazy guy. Adelante.
Time out 53:22, 5,00 miles, 10:40 pace.
Saturday was the first run of the new year and decade for the group and also MY first run of the year and decade.
I was nervous when I got up (despite having gone to sleep earlier) over my dodgy knee. I was cheered a bit when I heard my unofficial running theme song unexpectedly over the radio. I then went back to the good old days and played my old race day music.
Once at the school, it was clear it was going to be a beautiful day. Amazing conditions and even a bit of Santa Ana Winds that had kicked up overnight. I reunited with Group 7 (Magnificent 7/Lucky 7) and found my normal partner. I also worked on motivating myself.
It was kind of alarming to be so concerned over five miles, something that should be by now nothing!
Before my group set out, I did meet a fellow University of San Diego Torero! Yeah! She was out for the first time with the group and had a USD shirt on; so, I said hello. She graduated last year in psychology; so, a lot different from me ... but, now, that is a Friar and a Torero I've met at Roadrunners.
Anyways, we set out and I did feel some soreness but nothing too bad. I kept pace with the group, which was encouraging as we are now at race pace (10:30 a mile). We headed north, where as usual I saw a friend from church and we exchanged hand signals. I kept going and reached the water station for some welcome liquids in the hot weather.
Soon, we were back on the way encountering numerous Ohio State fans out for a walk in the gorgeous weather. We took a new route and went under the Santa Monica Pier for a short ways and then turned around for home.
My group kept going and I was still up with them, despite the soreness.
We reached the start and took a slight trip into Venice and turned around back to the boardwalk when one of the paceleaders decided we were short; so, we did a second loop! I kept up and finished ... my Garmin 305 said 4.99 miles so I did that bit extra to make it an even 5.00! I was sore and it was a bit of a struggle; but, I made it somehow.
It was also warm! My shirt had a decent amount of sweat on it for the first time in weeks.
I was happy to be finished, even if this was a relatively small challenge. Afterwards at the school, I was horrified to see the reality of "Yes, we have no bananas." I still got hold of some Gatorade and water.
Afterwards, I talked with the senior pace leader for my group about my knee. He was reassuring and said for now ice it three times a day, take Aleves before and after, stretch a lot, and then go BACK to running as much as possible at pace. If not better in a few weeks, ... Not ideal; but, better than I feared.
I so want to run this race; now, may be my goal is just to finish? Los Angeles Marathon vs. crazy guy. Adelante.
Time out 53:22, 5,00 miles, 10:40 pace.
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