Saturday meant another long run for the LA Roadrunners as training for the Los Angeles Marathon continues.
This week was different ... a bit of a longer run.
It was an interesting morning since as soon as I set out from home the skies opened and it was a very heavy rain and I thought, "Oh, oh." Also, it was restricted parking at the school; so, it meant a bit of as it turns out unnecessary uncertainty.
I met with a few fellow Group 7ers before hand. We were trying to figure out the weather, discuss the route, etc. I then headed over to the Strand, our launching pad. There was also talk of a tsunami warning due to the Chilean earthquake tragedy ... just what we needed, a tsunami warning.
Saturday was an unusual run in that we started south briefly and then north on the normal path all the way to California. I was a bit concerned as my calves got a bit sore early on, which is quite unusual. Also, we took a lot of diversions due to a lot of water being on the running trail. The rain was sprinkling.
Group 7 hit the turn and back down south we came ... passing the flagpole for the third time already after just six miles! (Note: just six miles! That still seems to odd to say). The weather seemed to be improving and my partner threw away his plastic rain covering.
We then headed into Venice as usual and then Marina del Rey. I was feeling pretty good. My knee was at times sore; but, better than the last few weeks.
Marina del Rey has become familiar terrain as well. There was an odd drop of rain; but, nothing bad.
We then headed into the zone between Marina del Rey and Playa del Rey ... It got interesting. On one of the causeways, the rain started to come down hard, very hard. My partner soon realized he had thrown his kit away too soon. This was the same place we had been soaked the previous big rain run (15 miler). It was kind of exciting and we all yelled and clapped. Yee haw!
Then we entered Playa del Rey. I was chatting with one of the paceleaders about ice hockey and the big game (Yeah, Canada!). I was doing well and feeling good.
We passed the Sheriff station, the Coast Guard base and then headed towards Dockwiler Beach, right by LAX! (Who needs a shuttle ... next time, I will just run!). I was getting excited as the mileage built up higher.
I did value the water stations certainly. One even had pretzels and some Gatorade. I was travelling heavier than normal having brought a decent sized-bottle of water and one of Powerade with me on a belt. The senior pace leader said to try Powerade on a run since that will be on offer race day.
As we headed for home, my knee did twinge some. Still, I was making it! I spoke with the Canadian paceleader and he said just log the mileage.
Around Mile 18 ... it changed. My knee was sore and I think I ran out of energy, mental and physical. I just struggled very badly.
I thought I was not going to finish. Somehow I kept moving forward. I now realize I was moving faster than I thought; but, I was struggling so and at the back of the group. I was very tempted to walk or even stop or quit; but, somehow I just kept plugging along rather than gracefully run. I was frantically doing all the Servite track steps in my head and it worked.
I kept going. I was definitely struggling; but, I was moving. I was still getting closer at least.
One of the Group 7ers, Mitch, caught up with me and was such an encouragement to have the last little home stretch. My heart kind of cheered as I saw familar stores and the sports courts. I was still going. I was struggling, but going.
Then I saw the flagpole! I tried to turn some speed and the accelerator failed; but, I was almost there. I just focused those last few yards ... success. I had made it. I had struggled mightily; but, I was there and stretching.
Afterwards, at the school, the energy was up. People were tired and sore; but, people were happy. We were drinking and eating (even had bread this time). I spoke with some Group 7ers. It was really nice and supportive. We had made it. One of the paceleaders came and gave us a certificate saying we had run 20 miles! I am now certified as ... insane, a runner, whatever ... it mattered to me. I felt my energy return fast, which surprised me.
Later in the parking lot, I met a woman who had been with Group 7, gotten hurt, and was with Run/Walk 1. She said they had passed a lot of Group 7s she knew and asked what happened. So, I must not have been the worst! That was a relief as selfish as it sounds.
At the end of it, I had finished 20 miles. 6.2. to go; but 20 logged. I have some things to think about and improve; but, I had made it. I had run it, even if not perfectly. It was a day.
Credo.
3:42.21 of running
10:56 pace
20.35 miles!
Sunday, February 28, 2010
Thursday, February 25, 2010
Thursday is Just Another Day
Thursday was another training run, the last before THE BIG ONE with the LA Roadrunners. So, I was interested to see how I would react on a short-night and two runs in under eight hours.
I headed out with my windbreaker again, unsure how the weather would be, on M1 The Extension. I felt pretty good and my knee while a bit sore was surviving without the brace.
I was doing pretty well as I headed along the route, which includes some hills even without adding the special hillwork required on some runs. I hit Los Angeles and went back into Santa Monica pretty comfortably. I coughed some; but, it is down from the worst of it.
I did a loop down around the airport and headed home. Besides the traffic light momentum killers, I did stop ... for some reason I just stopped by the airport and waited a minute (Yes, the Garmin electronic conscience was clicked off). I just stood there and took in ... the silence. It was so quiet! No traffic. No airplanes. No dogs. Nothing! I started up again and my tranquil oasis quickly ended as a Santa Monica Park Range patrol car went by (no problems though!).
I made it home alright. Again I was thinking and wishing for more speed; but, I survived better physcially at least.
40:33 of running
11:58 pace
3.38 miles
I headed out with my windbreaker again, unsure how the weather would be, on M1 The Extension. I felt pretty good and my knee while a bit sore was surviving without the brace.
I was doing pretty well as I headed along the route, which includes some hills even without adding the special hillwork required on some runs. I hit Los Angeles and went back into Santa Monica pretty comfortably. I coughed some; but, it is down from the worst of it.
I did a loop down around the airport and headed home. Besides the traffic light momentum killers, I did stop ... for some reason I just stopped by the airport and waited a minute (Yes, the Garmin electronic conscience was clicked off). I just stood there and took in ... the silence. It was so quiet! No traffic. No airplanes. No dogs. Nothing! I started up again and my tranquil oasis quickly ended as a Santa Monica Park Range patrol car went by (no problems though!).
I made it home alright. Again I was thinking and wishing for more speed; but, I survived better physcially at least.
40:33 of running
11:58 pace
3.38 miles
Fizzle in the Drizzle?
Wednesday came and it was time for some more training for the LA Roadrunners as I work to complete my first marathon ... coming quite soon, the Los Angeles Marathon.
It was drizzling and I had already had a longer-than-normal commute home. Still, I wanted to go out; so, I got changed, put on the gear and a windbreaker plus the cap ... and then ate the new idea: a tostada. I also downed my Aleves and opted against the knee brace.
I headed down to Clover Park again for semi-closed circuit. With the light rain and drizzle, the park was almost empty. I had two runs to do; two each of 20 minutes with a 5-minute slow-period between.
I set out on number 1 and felt pretty good. I had less coughing and knee felt a bit better. I was a bit concerned about the wet cement though. I got the run down and felt pretty good, except for the time.
I did the slow-period and then set off again. The second run felt better, at least in my head. For a nice change, I felt comfortable as I made the rounds. The drizzle lessened and eventually got to zero. I felt I had run decently ...
The odd thing is my time was not enarly as good in #2 despite feeling better AND faster! That was a bit disappointing. I had wanted to do well. I at least finished though and less pain than before; so, may be that is doing well.
Still, my speed or lack thereof, is a bit of a concern. It felt like a firework that got wet in the drizzle; you light it and .... fizzle. DUD.
#1
20:02 of running
1.77 miles
11:20 pace
#2
20:04 of running
1.68 miles
11:52 pace
It was drizzling and I had already had a longer-than-normal commute home. Still, I wanted to go out; so, I got changed, put on the gear and a windbreaker plus the cap ... and then ate the new idea: a tostada. I also downed my Aleves and opted against the knee brace.
I headed down to Clover Park again for semi-closed circuit. With the light rain and drizzle, the park was almost empty. I had two runs to do; two each of 20 minutes with a 5-minute slow-period between.
I set out on number 1 and felt pretty good. I had less coughing and knee felt a bit better. I was a bit concerned about the wet cement though. I got the run down and felt pretty good, except for the time.
I did the slow-period and then set off again. The second run felt better, at least in my head. For a nice change, I felt comfortable as I made the rounds. The drizzle lessened and eventually got to zero. I felt I had run decently ...
The odd thing is my time was not enarly as good in #2 despite feeling better AND faster! That was a bit disappointing. I had wanted to do well. I at least finished though and less pain than before; so, may be that is doing well.
Still, my speed or lack thereof, is a bit of a concern. It felt like a firework that got wet in the drizzle; you light it and .... fizzle. DUD.
#1
20:02 of running
1.77 miles
11:20 pace
#2
20:04 of running
1.68 miles
11:52 pace
Monday, February 22, 2010
Happy Trails
It is Monday ... and I set out in the pre-dawn for some more LA Roadrunners training.
Again, I tried running without the brace and my knee felt pretty good. It is not perfect by far; but, it is better. I did still have some off and on coughing; but, overall, things just seemed better somehow.
I did run slower than target; I think partly just wanting to enjoy things going relatively well and now having something go wrong from trying to push it and partly just being a bit low on energy and wanting to keep energy reserves up for Saturday.
Today was only 40 minutes (even less than the Sunday light run!). I took M1 route basically and cruised around a dark Santa Monica and briefly entered Los Angeles. The threatened rain did not come; so, it was pretty easy. I was going along pretty well with only traffic lights causing breaks in momentum and time lost.
I got back after an uneventful, but still pretty fulfilling run, and enjoyed two tostadas. I think this may become a pre-run and post-run tool for mid-week training!
41:08 of running
3.48 miles
11:49 pace
Again, I tried running without the brace and my knee felt pretty good. It is not perfect by far; but, it is better. I did still have some off and on coughing; but, overall, things just seemed better somehow.
I did run slower than target; I think partly just wanting to enjoy things going relatively well and now having something go wrong from trying to push it and partly just being a bit low on energy and wanting to keep energy reserves up for Saturday.
Today was only 40 minutes (even less than the Sunday light run!). I took M1 route basically and cruised around a dark Santa Monica and briefly entered Los Angeles. The threatened rain did not come; so, it was pretty easy. I was going along pretty well with only traffic lights causing breaks in momentum and time lost.
I got back after an uneventful, but still pretty fulfilling run, and enjoyed two tostadas. I think this may become a pre-run and post-run tool for mid-week training!
41:08 of running
3.48 miles
11:49 pace
Sunday, February 21, 2010
One Month
Well, if things go well, come a month to the day and hour, I will have crossed the finish line in Santa Monica for the Los Angeles Marathon, my first marathon with the LA Roadrunners, and my first marathon period.
ADELANTE.
VAMANOS.
CREDO.
ADELANTE.
VAMANOS.
CREDO.
Baby Steps
So, Sunday has come and it was time to run again for the LA Roadrunners.
This time the schedule called for 45 minutes (only time on the schedule).
I set out again dark and early. I had a little coughing again. This time though I did feel better in my quads (a little sore) and calves (not at all) and more importantly knee (not too bad). I also kept the brace off this time.
After the coughing began, I just decided to go slow again and just take it in as I ran. I was also thinking a great deal.
I kind of eased along a modified M1 route. The weather was not too bad; so, that helped.
I was a little disappointed; but, the turboboost thoughts just were not coming and I thought it best to save energy for a hard week. (The Group 7 SPL said he even though Sundays were optional). I felt slow. kind of taking baby steps.
I made it home after a spell. It was more just a stretch-the-legs trot than anything. Still, as slow as I was, my time was a bit better than last Sunday on a longer time ... so, baby steps of progress.
This might be what it will take to do the Los Angeles Marathon ... baby steps upon baby steps.
46:09 of running (vs. 32:02 last Sunday)
13:37 pace (vs 13:43 last Sunday)
3.38 miles (vs. 2.34 miles last Sunday)
This time the schedule called for 45 minutes (only time on the schedule).
I set out again dark and early. I had a little coughing again. This time though I did feel better in my quads (a little sore) and calves (not at all) and more importantly knee (not too bad). I also kept the brace off this time.
After the coughing began, I just decided to go slow again and just take it in as I ran. I was also thinking a great deal.
I kind of eased along a modified M1 route. The weather was not too bad; so, that helped.
I was a little disappointed; but, the turboboost thoughts just were not coming and I thought it best to save energy for a hard week. (The Group 7 SPL said he even though Sundays were optional). I felt slow. kind of taking baby steps.
I made it home after a spell. It was more just a stretch-the-legs trot than anything. Still, as slow as I was, my time was a bit better than last Sunday on a longer time ... so, baby steps of progress.
This might be what it will take to do the Los Angeles Marathon ... baby steps upon baby steps.
46:09 of running (vs. 32:02 last Sunday)
13:37 pace (vs 13:43 last Sunday)
3.38 miles (vs. 2.34 miles last Sunday)
Week 24: Rain, Rain Went Away ... Then a Dog Did Play
Saturday came and it meant another long run with the LA Roadrunners. This time it was a relatively short 10 miles (that is just incredible to write ... 10 miles in May would have been a tad long). I am still working to complete the Los Angeles Marathon.
It had been raining Friday night and rain was forecast for Saturday; I had brought along the always fashionable trash bag as well as my windbreaker. It turns out I did not need them! It was gorgeous.
Group 7 has been getting smaller and this time it was only 41 strong (vs. 75-80 a few months ago).
Because of the forecast rain and the already likely existing mud on the San Vicente Urban Obstacle Course, we headed south. My partner this time was the fellow Knight of Columbus, Danny, who was back with the group after a few weeks.
It was kind of a lackluster run; I think part of it is the early energy dissipated in Venice's quiet zones. The group was basically moving along without too much change. We cleared Venice and entered the now familiar environs of Marina del Rey, including the single file passageways.
As we neared the turnaround point, it got a bit crowded with other Roadrunner groups to and fro as well as the dreaded LA Leggers. Still, things were pretty smooth. I was running decently and my knee was not bad at all.
Also, the group was not losing people like last week. It was a bit cooler, though sunny, which helped. The group stayed quite together and intact.
The group was heading back home at last. We were on the Venice Strand when my partner killing talents reappeared.
As we passed a many with a large dog, the dog bolted ... and upended my partner, who ended up on the ground. The dog's owner was frankly a jerk as well as irresponsible, hurling a bunch of "colorful" language at us (hmmm, the law says owner must control and LEASH dog). I thought he might even want to have a go; so, I was semi-preparing myself. My partner did make it back to his feet and finished along with the group. Yeah! No serious damage thankfully.
We made it back and did the usual stretching. Our senior pace leader then said we looked good. He also started providing more information on parking and the shuttle. Finally, he went into next week's run ... He provides a lot of information.
Afterwards, it was off to the land of bananas and Gatorade. I changed shirts (I had sweated up my Roadrunners one a lot for some reason) to SERVITE black. I got my icepack on and then went to reload.
I also met a loyal reader in person ... and then got called away. Alas.
1:55.08 of running
10:43 pace (dog attack slowed Group 7)
10.74 miles ... .74 extra!
It had been raining Friday night and rain was forecast for Saturday; I had brought along the always fashionable trash bag as well as my windbreaker. It turns out I did not need them! It was gorgeous.
Group 7 has been getting smaller and this time it was only 41 strong (vs. 75-80 a few months ago).
Because of the forecast rain and the already likely existing mud on the San Vicente Urban Obstacle Course, we headed south. My partner this time was the fellow Knight of Columbus, Danny, who was back with the group after a few weeks.
It was kind of a lackluster run; I think part of it is the early energy dissipated in Venice's quiet zones. The group was basically moving along without too much change. We cleared Venice and entered the now familiar environs of Marina del Rey, including the single file passageways.
As we neared the turnaround point, it got a bit crowded with other Roadrunner groups to and fro as well as the dreaded LA Leggers. Still, things were pretty smooth. I was running decently and my knee was not bad at all.
Also, the group was not losing people like last week. It was a bit cooler, though sunny, which helped. The group stayed quite together and intact.
The group was heading back home at last. We were on the Venice Strand when my partner killing talents reappeared.
As we passed a many with a large dog, the dog bolted ... and upended my partner, who ended up on the ground. The dog's owner was frankly a jerk as well as irresponsible, hurling a bunch of "colorful" language at us (hmmm, the law says owner must control and LEASH dog). I thought he might even want to have a go; so, I was semi-preparing myself. My partner did make it back to his feet and finished along with the group. Yeah! No serious damage thankfully.
We made it back and did the usual stretching. Our senior pace leader then said we looked good. He also started providing more information on parking and the shuttle. Finally, he went into next week's run ... He provides a lot of information.
Afterwards, it was off to the land of bananas and Gatorade. I changed shirts (I had sweated up my Roadrunners one a lot for some reason) to SERVITE black. I got my icepack on and then went to reload.
I also met a loyal reader in person ... and then got called away. Alas.
1:55.08 of running
10:43 pace (dog attack slowed Group 7)
10.74 miles ... .74 extra!
Thursday, February 18, 2010
At Least It Was Fun
Thursday has come and that means a short night and back at it to keep the LA Roadrunners schedule.
So, I set out for an hour of fun and run and hills and test of wills. I headed out on a slightly different route and within 1/4 of a mile really started coughing badly; it was not fun.
It was pretty harsh for a few minutes; but, I went with the keep at it approach. I hope this is kind of the last fit of this and am quite glad Saturday is a modest 10 miles. (Wow, it seems so weird writing that!).
My knee actually felt pretty good which was a nice surprise. I thought it might be bad since it got little rest after the intervals Wednesday night. Any progress is welcome and this was very welcome.
I slowed down off my start and just decided to try and enjoy the pre-dawn for a change. It is amazing how quiet it is (well, normally ... Wednesday morning I was awakened when somewhat had their car play tag with a fire hydrant a mile away). Little traffic. Little noise. It is a peaceful respite (I do confess to a lingering fear of encountering another dog though).
There were no stars this morning as it was a bit foggy, kind of how I felt.
I ran towards Los Angeles and included some hills and felt pretty well. One thing with my knee is I am not powering up my legs as high as I would like. I reached the turnaround and headed back into Santa Monica.
My coughing did lessen significantly as I continued which was also welcome.
I went around Santa Monica Airport and the environs and headed home.
I arrived back and for once was not overly anxious about not making the goal. I had pretty much enjoyed the run and not having a bad knee helped a lot, even if it was a slow pace.
I do think getting a sense of fun and enjoyment probably helped long-term more than if Ihad done some draconian push for faster, faster, faster ....
1:00.08 of running
4.64 miles
12:56 pace
So, I set out for an hour of fun and run and hills and test of wills. I headed out on a slightly different route and within 1/4 of a mile really started coughing badly; it was not fun.
It was pretty harsh for a few minutes; but, I went with the keep at it approach. I hope this is kind of the last fit of this and am quite glad Saturday is a modest 10 miles. (Wow, it seems so weird writing that!).
My knee actually felt pretty good which was a nice surprise. I thought it might be bad since it got little rest after the intervals Wednesday night. Any progress is welcome and this was very welcome.
I slowed down off my start and just decided to try and enjoy the pre-dawn for a change. It is amazing how quiet it is (well, normally ... Wednesday morning I was awakened when somewhat had their car play tag with a fire hydrant a mile away). Little traffic. Little noise. It is a peaceful respite (I do confess to a lingering fear of encountering another dog though).
There were no stars this morning as it was a bit foggy, kind of how I felt.
I ran towards Los Angeles and included some hills and felt pretty well. One thing with my knee is I am not powering up my legs as high as I would like. I reached the turnaround and headed back into Santa Monica.
My coughing did lessen significantly as I continued which was also welcome.
I went around Santa Monica Airport and the environs and headed home.
I arrived back and for once was not overly anxious about not making the goal. I had pretty much enjoyed the run and not having a bad knee helped a lot, even if it was a slow pace.
I do think getting a sense of fun and enjoyment probably helped long-term more than if Ihad done some draconian push for faster, faster, faster ....
1:00.08 of running
4.64 miles
12:56 pace
Ashes, Ashes ...
Wednesday was a busy day indeed.
First, as a Catholic lad, it was Ash Wednesday; so, cut down on the food and increase the ashes on forehead ...
Second, it was intervals time for the LA Roadrunners training; so, cut down on the between accelerations times and increase the acceleration times.
This week it was four sessions of 10:00 runs with 1:00 between as the intensity increases each week.
I headed out again for Clover Park and the semi-closed circuit.
I also managed to start coughing again; I am not sure if it is the same one as before or a second round.
I set out on Round I and did decently. My knee was a bit tender.
On Round II I changed the prevailing plan and tried to start slow and build-up speed; this did not work out too well as coughing started. The results were not quite what I wanted.
Round III came after another "Do I go or go home" moment. It was even slower.
Round IV was focus time. I realized I was not going to be near the goal; but, I did complete it and at an improved rate.
All in all it was not so good time-wise; but, I did complete the assignment at least. Also, I kind of like the at least mental notion of being in sprint-mode rather than long-run mode. as poor as it was goal-wise, I did like just being out there running again and that was a good sign again.
Round I 10:05 of running 1.01 miles 9:59 pace
Round II 10:06 of running 0.93 miles 10:52 pace
Round III 10:02 of running 0.93 miles 10:56 pace (doh)
Round IV 10:08 of running 0.94 miles 10:44 pace (well, better than II and III!)
So, I did my laps, wore my ashes, and ran to run another day.
First, as a Catholic lad, it was Ash Wednesday; so, cut down on the food and increase the ashes on forehead ...
Second, it was intervals time for the LA Roadrunners training; so, cut down on the between accelerations times and increase the acceleration times.
This week it was four sessions of 10:00 runs with 1:00 between as the intensity increases each week.
I headed out again for Clover Park and the semi-closed circuit.
I also managed to start coughing again; I am not sure if it is the same one as before or a second round.
I set out on Round I and did decently. My knee was a bit tender.
On Round II I changed the prevailing plan and tried to start slow and build-up speed; this did not work out too well as coughing started. The results were not quite what I wanted.
Round III came after another "Do I go or go home" moment. It was even slower.
Round IV was focus time. I realized I was not going to be near the goal; but, I did complete it and at an improved rate.
All in all it was not so good time-wise; but, I did complete the assignment at least. Also, I kind of like the at least mental notion of being in sprint-mode rather than long-run mode. as poor as it was goal-wise, I did like just being out there running again and that was a good sign again.
Round I 10:05 of running 1.01 miles 9:59 pace
Round II 10:06 of running 0.93 miles 10:52 pace
Round III 10:02 of running 0.93 miles 10:56 pace (doh)
Round IV 10:08 of running 0.94 miles 10:44 pace (well, better than II and III!)
So, I did my laps, wore my ashes, and ran to run another day.
Tuesday, February 16, 2010
Tostada Power
Since Monday was a holiday and a much-needed one at that, I was able to sleep in and even run in the daylight! I even had a pre-run tostada, left over from Sunday at church.
So, I set out at 7:30 a.m. for an hour of training as the LA Roadrunners build up intensity for ... the Los Angeles Marathon.
It was sunny and already relatively warm; but, I felt decent as I headed out on M1. I modified the plan a little to get some laps of Clover Park in rather than just streets. Still, I hit Los Angeles and Santa Monica.
I was doing decently 10:45-10:50 pace until the lights started taking a toll (the stop-and-go really creates havoc with my pace and my knee is not amused either).
I got to the park and slowed down some as it was getting warm. I would do splash-and-dash at a drinking fountain as I went by on the laps.
My calves were fine; but, the quads got a little more tender as the run progressed; but, they were better than Sunday and Saturday.
I made it home with a bit better performance than last week. May be I need to focus on tostadas?
1:00.36 of running
11:39 pace
5.20 miles of running
So, I set out at 7:30 a.m. for an hour of training as the LA Roadrunners build up intensity for ... the Los Angeles Marathon.
It was sunny and already relatively warm; but, I felt decent as I headed out on M1. I modified the plan a little to get some laps of Clover Park in rather than just streets. Still, I hit Los Angeles and Santa Monica.
I was doing decently 10:45-10:50 pace until the lights started taking a toll (the stop-and-go really creates havoc with my pace and my knee is not amused either).
I got to the park and slowed down some as it was getting warm. I would do splash-and-dash at a drinking fountain as I went by on the laps.
My calves were fine; but, the quads got a little more tender as the run progressed; but, they were better than Sunday and Saturday.
I made it home with a bit better performance than last week. May be I need to focus on tostadas?
1:00.36 of running
11:39 pace
5.20 miles of running
Sunday, February 14, 2010
Well, a bit better
Sunday is a recovery day run ... or for me, a recovery pre-dawn run for the LA Roadrunners.
I felt surprisingly good Saturday and no pain afterwards. I did lot of things at church after getting cleaned up and eating. I also downed a lot of Gatorade G2 and hoped for the best, even on a very short night of sleep (3.75 hours).
I got up and my knee was sore; but, I got going and soon found my quads were sore and my calves a little sore. It was disappointing as I was hoping for better. I slowed down and just took the attitude of make it a shakedown, loosen the legs mission.
I headed to the Santa Monica Airport and environs. It was a nice morning and the quiet was nice, especially before facing a class of kids! Rather than really push it, I opted to just try and make a bit of calm and motion out of it.
I turned back and headed for home still seeking a solution to the quads and calves and soreness. I also decided the not wearing a brace on my knee experiment was still not successful.
Still, I got out and did it. Judging from the Group 7 emails, that is better than quite a few as we have a lot of injured runners now. Also, as less than stunning as my time was, it was better than last week!
32:02 of running
2.34 miles
13:43 pace (ouch)
I felt surprisingly good Saturday and no pain afterwards. I did lot of things at church after getting cleaned up and eating. I also downed a lot of Gatorade G2 and hoped for the best, even on a very short night of sleep (3.75 hours).
I got up and my knee was sore; but, I got going and soon found my quads were sore and my calves a little sore. It was disappointing as I was hoping for better. I slowed down and just took the attitude of make it a shakedown, loosen the legs mission.
I headed to the Santa Monica Airport and environs. It was a nice morning and the quiet was nice, especially before facing a class of kids! Rather than really push it, I opted to just try and make a bit of calm and motion out of it.
I turned back and headed for home still seeking a solution to the quads and calves and soreness. I also decided the not wearing a brace on my knee experiment was still not successful.
Still, I got out and did it. Judging from the Group 7 emails, that is better than quite a few as we have a lot of injured runners now. Also, as less than stunning as my time was, it was better than last week!
32:02 of running
2.34 miles
13:43 pace (ouch)
Week 23: Almost Sweet 16
Saturday meant another long run for the LA Roadrunners to help get everyone prepared for the Los Angeles Marathon.
I was a bit anxious about how it would go considering last week's mid-week training.
It was a very nice morning , bright and sunny once dawn arrived ... and also a tad warm. The scenes along the beach were postcard-like.
Then reality hit; my partner killing skills worked their charms again. My usual partner had returned from a trip to Hawaii. He mentioned his back was hurting and he had sought treatment. He may have a vertebrate issue and is not sure if he will be able to run the marathon. When he heard the plan for the day's run, he was gone. So, I had a new partner; he is a nice guy and in the Naval Reserve.
Group 7 got going and we headed north. I passed my friend from church as usual. This week, the trails were amazingly totally dry! There were some remnants of sand from the storms; but, it was surprisingly clear.
My knee felt decent, surprisingly. I was happy! I did struggle a bit trying to get my knees high on the climb up the Santa Monica Pier; but, no problems on the ascent up Ocean Avenue.
The temperature was definitely warmer than before; my shirt soon got its traditional sweatbath.We were soon on Adelaide seeing the posh homes and canyon views. It was the first time in like a month we had been this far north.
Next, of course, was the San Vicente Urban Obstacle Course. It was a little hard; but, I did pretty well. I coughed every now and then; but, it was much better than during the week.
Soon enough we reached the end of Santa Monica and the time to turnaround to heads back south. It was nice heading downhill. The views were also nice looking over the sea and the beach. It was definitely warm though. I was thinking how it will feel March 21 being there knowing the end is nigh.
It was back down the pier and into the stretch of south Santa Monica. The water stations were getting a lot more attention and interest this week. I was hanging with my group, which was a good sign. When they had Gatorade, I took that over the water to try and get the extra ingredients.
As we reached the start point, I achieved a new feat. I looked left and realized ... partner #2 for the day was gone! He had dropped back at the flagpole. Oops. 12 miles in the books.
We continued south into Venice. As we hit a water station, we kept our Group 7 tradition of confusion as we did a circle as some thought it was the turnaround point. It was also only because a pace leader had called out that the others had turned to get us the water! It was then back to head towards the marina. We reached the turnaround point and then the final water station; I also saw partner #2. He had decided to keep going, just slower than the group.
We started losing a lot of people, even a pace leader. Other groups were really broken up (Group 7 will lose people but we stay as a single unit rather than multiple clusters).
I was pretty happy to have made it this far and the realization I was headed down for the end was a good one. We edged along into Venice and the boardwalk. I am not sure what happened; but, there was some incident up front.
I started recognizing the landmarks of certain stores and sports facilities and knew it was almost time to finish. I saw the flagpoles ... good feeling. I had made it! Despite the heat, the knee, and a bad week, I made it.
We went over and stretched. We talked about the challenges and most agreed it was tough. I think I could have gone further; but, 10.2 more? One paceleader also gave some indirect ideas of what the incident was and how we are all a big family (may be dysfunctional?). He also said he would talk to those involved. Note to self: another reason to stay back! Partner #2 arrived and said he had just stopped at Mile 12 and had forced himself to keep going. The paceleaders said it had been a tough one and the temperatures had played a big role.
It was then over to the school. It was a welcome sight to see the Gatorade and bananas. It was also as a fellow Group 7er said, "Wow, this is a big spread." We got free Pom pomegranate juice sample bottles, pretzels, energy bars, a recovery drink, ... I was keen to get the recovery drink and bar to try and fare better than last week. The drink tasted a bit like cough syrup; but, I just want it to work! I wanted to really reenergize and had three rounds of Gatorade and two bananas before setting off for home.
On the way home, I was tired; but, I also felt unusually serene. I had made it! I was playing the theme song I have been using and the words just seem to really fit. It was a welcome feeling of may be not triumph, but achievement, and relief.
2:54.17 of running (clock running the entire time)
10:54 pace (including stops and water breaks)
15.97 miles ... so close!
I was a bit anxious about how it would go considering last week's mid-week training.
It was a very nice morning , bright and sunny once dawn arrived ... and also a tad warm. The scenes along the beach were postcard-like.
Then reality hit; my partner killing skills worked their charms again. My usual partner had returned from a trip to Hawaii. He mentioned his back was hurting and he had sought treatment. He may have a vertebrate issue and is not sure if he will be able to run the marathon. When he heard the plan for the day's run, he was gone. So, I had a new partner; he is a nice guy and in the Naval Reserve.
Group 7 got going and we headed north. I passed my friend from church as usual. This week, the trails were amazingly totally dry! There were some remnants of sand from the storms; but, it was surprisingly clear.
My knee felt decent, surprisingly. I was happy! I did struggle a bit trying to get my knees high on the climb up the Santa Monica Pier; but, no problems on the ascent up Ocean Avenue.
The temperature was definitely warmer than before; my shirt soon got its traditional sweatbath.We were soon on Adelaide seeing the posh homes and canyon views. It was the first time in like a month we had been this far north.
Next, of course, was the San Vicente Urban Obstacle Course. It was a little hard; but, I did pretty well. I coughed every now and then; but, it was much better than during the week.
Soon enough we reached the end of Santa Monica and the time to turnaround to heads back south. It was nice heading downhill. The views were also nice looking over the sea and the beach. It was definitely warm though. I was thinking how it will feel March 21 being there knowing the end is nigh.
It was back down the pier and into the stretch of south Santa Monica. The water stations were getting a lot more attention and interest this week. I was hanging with my group, which was a good sign. When they had Gatorade, I took that over the water to try and get the extra ingredients.
As we reached the start point, I achieved a new feat. I looked left and realized ... partner #2 for the day was gone! He had dropped back at the flagpole. Oops. 12 miles in the books.
We continued south into Venice. As we hit a water station, we kept our Group 7 tradition of confusion as we did a circle as some thought it was the turnaround point. It was also only because a pace leader had called out that the others had turned to get us the water! It was then back to head towards the marina. We reached the turnaround point and then the final water station; I also saw partner #2. He had decided to keep going, just slower than the group.
We started losing a lot of people, even a pace leader. Other groups were really broken up (Group 7 will lose people but we stay as a single unit rather than multiple clusters).
I was pretty happy to have made it this far and the realization I was headed down for the end was a good one. We edged along into Venice and the boardwalk. I am not sure what happened; but, there was some incident up front.
I started recognizing the landmarks of certain stores and sports facilities and knew it was almost time to finish. I saw the flagpoles ... good feeling. I had made it! Despite the heat, the knee, and a bad week, I made it.
We went over and stretched. We talked about the challenges and most agreed it was tough. I think I could have gone further; but, 10.2 more? One paceleader also gave some indirect ideas of what the incident was and how we are all a big family (may be dysfunctional?). He also said he would talk to those involved. Note to self: another reason to stay back! Partner #2 arrived and said he had just stopped at Mile 12 and had forced himself to keep going. The paceleaders said it had been a tough one and the temperatures had played a big role.
It was then over to the school. It was a welcome sight to see the Gatorade and bananas. It was also as a fellow Group 7er said, "Wow, this is a big spread." We got free Pom pomegranate juice sample bottles, pretzels, energy bars, a recovery drink, ... I was keen to get the recovery drink and bar to try and fare better than last week. The drink tasted a bit like cough syrup; but, I just want it to work! I wanted to really reenergize and had three rounds of Gatorade and two bananas before setting off for home.
On the way home, I was tired; but, I also felt unusually serene. I had made it! I was playing the theme song I have been using and the words just seem to really fit. It was a welcome feeling of may be not triumph, but achievement, and relief.
2:54.17 of running (clock running the entire time)
10:54 pace (including stops and water breaks)
15.97 miles ... so close!
Friday, February 12, 2010
A Bit Better
Since I have been in a slump lately, I decided Thursday's run would be different ... it would still be in the dark, just in the p.m. vs. the a.m.
The LA Roadrunners schedule marked out 60 minutes; so, off I went. The added feature vs. the early run this week was hills.
So, I set out on Route M1. Last time I did M1 with hills, I did each hill twice; this time I wanted to feel some success .. so just once. I got out decently but the knee was sore fairly soon.
I made it up and down some hills, dodging far more traffic than at 4 a.m.! Fortunately, I do not think we need to dodge cars during the Los Angeles Marathon.
I ran into Los Angeles and then back into Santa Monica and headed towards the airport and then to Clover Park. Since it was p.m. time I could run in the park without risking problems from park rangers. It was also fairly clear; so, the view southwards was nice.
I was doing decently; but, about 40 minutes in my calves really began to ache. Not a good feeling. I kept going and finished the 60 minutes.
It is a bit disheartening to be seeming to get worse rather than better. On the other hand, my coughing was less and time was decent, though not what I wanted. I guess some progress is better than no progress.
It was also a test as I was sacrificing the opportunity of having my beloved, though horrible this year, Edmonton Oilers beat the Los Angeles Kings! I got home for last half of the third period, overtime, and the shootout ... LET'S GO OILERS!
I am hoping I can do a lot better Saturday; but, if I need to drop back and hang out with my old Group 8 ...
1:02.53 of running
5.45 miles
11:23 pace (slow; but, better than the other debacles this week!)
The LA Roadrunners schedule marked out 60 minutes; so, off I went. The added feature vs. the early run this week was hills.
So, I set out on Route M1. Last time I did M1 with hills, I did each hill twice; this time I wanted to feel some success .. so just once. I got out decently but the knee was sore fairly soon.
I made it up and down some hills, dodging far more traffic than at 4 a.m.! Fortunately, I do not think we need to dodge cars during the Los Angeles Marathon.
I ran into Los Angeles and then back into Santa Monica and headed towards the airport and then to Clover Park. Since it was p.m. time I could run in the park without risking problems from park rangers. It was also fairly clear; so, the view southwards was nice.
I was doing decently; but, about 40 minutes in my calves really began to ache. Not a good feeling. I kept going and finished the 60 minutes.
It is a bit disheartening to be seeming to get worse rather than better. On the other hand, my coughing was less and time was decent, though not what I wanted. I guess some progress is better than no progress.
It was also a test as I was sacrificing the opportunity of having my beloved, though horrible this year, Edmonton Oilers beat the Los Angeles Kings! I got home for last half of the third period, overtime, and the shootout ... LET'S GO OILERS!
I am hoping I can do a lot better Saturday; but, if I need to drop back and hang out with my old Group 8 ...
1:02.53 of running
5.45 miles
11:23 pace (slow; but, better than the other debacles this week!)
Thursday, February 11, 2010
Intervals of ... I don't know.
Wednesday night was another episode of LA Roadrunners training. This time it was another round of intervals, four at 9:00 with 1:00 at slower speed between sessions.
Again, I chose to use Clover Park as a semi-circuit; so, I got a warm-up walk in on the way. I also opted to wear a heavier windbreaker based on cough.
I set out on the first one and had coughing bout about half-way through. All in all it went decently though. It was not as fast as prior weeks; but, I was surviving.
Session II came and I was soon having to dodge dog leashes as well as the coughing. This one did not go so well. My knee also was a bit sore.
Session III ... poor. I came out as they say in football "flat." My calves were suddenly sore. My knee still was. My time was awful compared to what I know I can do. I really struggled at the end. On the othe rhand, I did get the steaming head effect to start!
I was thinking of calling time for this run. I was tired and sore and a bit drained mentally from a lot of other things outside of running.
For some reason I was not getting focused well, with the coughing not helping.
I decided to finish the run with the fourth and final scheduled trot. I guess I am so desperate to make sure I finish the Los Angeles Marathon. Plus, a generous person made a large donation to my ThinkCure! page; so, I feel like I need to do whatever I can to make sure I finish now.
So, Round IV came and off I went. I was not near 100% at all; but, I did get significantly better. The weird thing is I felt fast even though my time was not! I made it to the time mark and felt a bit better.
I do think the windbreaker hurt. It felt bulky and heavy and seemed to keep the sweat in making the shirt seem wet, which was not pleasant. My shoes do seem a bit more comfortable though as they continue the breaking-in process (this time it was the non-bloody pair).
I headed home a bit demoralized. I so want to feel faster and do better; but, right now, the physical is not responsing to the mental urges. I am trying to do the runs as well as I can; but, the results lately have been off the goal. I am hoping this is just a temporary glitch and soon the slump will end and also my knee will begin improving again and coughing will go.
#1 9:04 of running; .95 miles; 9:32 pace (not bad)
#2 9:05 of running; .92 miles; 10:08 pace (doh)
#3 9:05 of running; .89 miles; 10:24 pace (doh to the third power)
#4 9:07 of running; .96 miles; 9:59 pace (well, broke 10:00 at least)
Again, I chose to use Clover Park as a semi-circuit; so, I got a warm-up walk in on the way. I also opted to wear a heavier windbreaker based on cough.
I set out on the first one and had coughing bout about half-way through. All in all it went decently though. It was not as fast as prior weeks; but, I was surviving.
Session II came and I was soon having to dodge dog leashes as well as the coughing. This one did not go so well. My knee also was a bit sore.
Session III ... poor. I came out as they say in football "flat." My calves were suddenly sore. My knee still was. My time was awful compared to what I know I can do. I really struggled at the end. On the othe rhand, I did get the steaming head effect to start!
I was thinking of calling time for this run. I was tired and sore and a bit drained mentally from a lot of other things outside of running.
For some reason I was not getting focused well, with the coughing not helping.
I decided to finish the run with the fourth and final scheduled trot. I guess I am so desperate to make sure I finish the Los Angeles Marathon. Plus, a generous person made a large donation to my ThinkCure! page; so, I feel like I need to do whatever I can to make sure I finish now.
So, Round IV came and off I went. I was not near 100% at all; but, I did get significantly better. The weird thing is I felt fast even though my time was not! I made it to the time mark and felt a bit better.
I do think the windbreaker hurt. It felt bulky and heavy and seemed to keep the sweat in making the shirt seem wet, which was not pleasant. My shoes do seem a bit more comfortable though as they continue the breaking-in process (this time it was the non-bloody pair).
I headed home a bit demoralized. I so want to feel faster and do better; but, right now, the physical is not responsing to the mental urges. I am trying to do the runs as well as I can; but, the results lately have been off the goal. I am hoping this is just a temporary glitch and soon the slump will end and also my knee will begin improving again and coughing will go.
#1 9:04 of running; .95 miles; 9:32 pace (not bad)
#2 9:05 of running; .92 miles; 10:08 pace (doh)
#3 9:05 of running; .89 miles; 10:24 pace (doh to the third power)
#4 9:07 of running; .96 miles; 9:59 pace (well, broke 10:00 at least)
Tuesday, February 9, 2010
In the Pre-Dawn, It's Mr. Coughy
Since I took Monday as my recovery day, I was scheduled to go for a trot Tuesday on the LA Roadrunners' schedule. It did take some coaxing/begging/pleading to get my body to shed the blanket; but, off I eventually went.
A couple of minutes into the run I started coughing heavily. Being a semi-diligent Roadrunner, I then did what Roadrunners do ... a flow chart ... just in my head. Am I Coughing? YES. Is it heavy? YES. Are you coughing up blood? NO. Are you coughing up phlegm? YES. Follow arrow. Continue Run.
So, I continued to run; but, I decided today, or this morning, was not going to be a fast one. It was another dreaded survival run.
I eventually found a pace that felt comfortable given the coughing and pre-existing physical issues. My knee was actually a bit better and my quads and calves felt fine at least.
I just tried to do the best I could in the circumstances. I also tried to clear my mind. I started paying more attention to the scenery on M1 ... Hey, there's a new pothole! There's another! And another! (Well, the streets have taken a beating lately). Still, I did feel more relaxed not just trying to keep a pace to make the Garmin happy.
I lost quite a bit of time while doing slow small circles waiting for lights to change rather than become a hood ornament. It was amazing how the pace would shoot way up just on one light!
Finally, I made it home and went in to stretch, clean up, eat and go to work.
Physically, it was not a good run; but, may be mentally it was as I kept going even after having multiple reasons to call it a day. Also, it was a bit more fun not having to focus all on pace. I am hoping doing the intervals will get me going again.
1:00.37
4.68 miles
12:57 pace (well, a minute faster than Sunday and that is allowing for a lot of lights)
A couple of minutes into the run I started coughing heavily. Being a semi-diligent Roadrunner, I then did what Roadrunners do ... a flow chart ... just in my head. Am I Coughing? YES. Is it heavy? YES. Are you coughing up blood? NO. Are you coughing up phlegm? YES. Follow arrow. Continue Run.
So, I continued to run; but, I decided today, or this morning, was not going to be a fast one. It was another dreaded survival run.
I eventually found a pace that felt comfortable given the coughing and pre-existing physical issues. My knee was actually a bit better and my quads and calves felt fine at least.
I just tried to do the best I could in the circumstances. I also tried to clear my mind. I started paying more attention to the scenery on M1 ... Hey, there's a new pothole! There's another! And another! (Well, the streets have taken a beating lately). Still, I did feel more relaxed not just trying to keep a pace to make the Garmin happy.
I lost quite a bit of time while doing slow small circles waiting for lights to change rather than become a hood ornament. It was amazing how the pace would shoot way up just on one light!
Finally, I made it home and went in to stretch, clean up, eat and go to work.
Physically, it was not a good run; but, may be mentally it was as I kept going even after having multiple reasons to call it a day. Also, it was a bit more fun not having to focus all on pace. I am hoping doing the intervals will get me going again.
1:00.37
4.68 miles
12:57 pace (well, a minute faster than Sunday and that is allowing for a lot of lights)
Monday, February 8, 2010
The Red Badge of ...
I can remember reading "The Red Badge of Courage" while in school. It was a decent read. It came to mind for two reasons.
The first is it has to do with running, although the book's running involves running from the Confederates (i.e. the enemy of the Union Army).
The second is my new running shoes earned their own red badge on Saturday on their very first long run. They have more or less dried; but, as I prepared them for their next trot, I noticed the right shoe had a new feature, a blood stain. I knew I had managed to bleed during the Saturday run and not known it at the time; a toe nail had chipped and then peeled off along the side. Well, it apparently bled a lot more than I thought. I am actually a bit amazed I did not know while running; I felt a little "something" but guessed it was a blister starting. How do I categorize this? Overcoming pain? Utter unawareness? Reckless? Focus? I am not sure.
I had planned to run Monday morning; I even woke up early. I then decided to change to Tuesday to give my toe another day and my calves and quads some more time after Sunday's results. I also just felt I needed to do a bit of mental work.
I have been struggling a bit lately and it makes it harder to be motivated to run in the pre-dawn, especially with some injuries. I have been missing the fun factor or even the sense of competition. It seemed like I was losing the plot.
Then, I began to reflect a little. This past week Group 7 was down to 48 runners from being in the mid-70s and 80s. One was at the Surf City Half-Marathon; but, the rest? I was banged up; but, I was still keeping with the group, despite my mid-week training struggles. I also read on the Group's emails that indeed others were struggling. Some had fallen off the group during the long run; I had stayed and at the end I felt like I could go further. May be there is still hope.
There is also the issue of support. Our senior pace leader asked to bring friends and family out to help man water stations. I could not think of anyone who would do it. I do have some support from some friends and family; but, they are all a long, long way away from here. The rest do not care or oppose even trying.
Come race day I basically have accepted there will be no one there at the start, in the middle, or the end. Family will not be. People from church who might have come will all be in Anaheim. Friends will not. Someone I really cared about dumped me in the middle of my really bad spell last year; so, she will not be caring. I will be with some Roadrunners and my group; but, it is just not the same thing. I know a lot of them; but, it is not like when I was on a Servite team.
I am going to run this regardless and I hope to finish regardless. Supported or not. There will not be managers from my old company there to ruin things through their lies and incompetence. I really have no expectations since no one will be watching and no one will care; I just need to finish.
I started running again when things had gotten really bad in my life, when all the pillars starting falling simultaneously. I want to make this running of the Los Angeles Marathon mean something, something positive and a change in momentum.
So, I plan to get up dark and early Tuesday and regardless of my toe, my knee, my quads and calves go for a run with a right shoe with a red badge on it. Be it a badge of courage or defiance or stupidity or stubbornness; it is still mine.
The first is it has to do with running, although the book's running involves running from the Confederates (i.e. the enemy of the Union Army).
The second is my new running shoes earned their own red badge on Saturday on their very first long run. They have more or less dried; but, as I prepared them for their next trot, I noticed the right shoe had a new feature, a blood stain. I knew I had managed to bleed during the Saturday run and not known it at the time; a toe nail had chipped and then peeled off along the side. Well, it apparently bled a lot more than I thought. I am actually a bit amazed I did not know while running; I felt a little "something" but guessed it was a blister starting. How do I categorize this? Overcoming pain? Utter unawareness? Reckless? Focus? I am not sure.
I had planned to run Monday morning; I even woke up early. I then decided to change to Tuesday to give my toe another day and my calves and quads some more time after Sunday's results. I also just felt I needed to do a bit of mental work.
I have been struggling a bit lately and it makes it harder to be motivated to run in the pre-dawn, especially with some injuries. I have been missing the fun factor or even the sense of competition. It seemed like I was losing the plot.
Then, I began to reflect a little. This past week Group 7 was down to 48 runners from being in the mid-70s and 80s. One was at the Surf City Half-Marathon; but, the rest? I was banged up; but, I was still keeping with the group, despite my mid-week training struggles. I also read on the Group's emails that indeed others were struggling. Some had fallen off the group during the long run; I had stayed and at the end I felt like I could go further. May be there is still hope.
There is also the issue of support. Our senior pace leader asked to bring friends and family out to help man water stations. I could not think of anyone who would do it. I do have some support from some friends and family; but, they are all a long, long way away from here. The rest do not care or oppose even trying.
Come race day I basically have accepted there will be no one there at the start, in the middle, or the end. Family will not be. People from church who might have come will all be in Anaheim. Friends will not. Someone I really cared about dumped me in the middle of my really bad spell last year; so, she will not be caring. I will be with some Roadrunners and my group; but, it is just not the same thing. I know a lot of them; but, it is not like when I was on a Servite team.
I am going to run this regardless and I hope to finish regardless. Supported or not. There will not be managers from my old company there to ruin things through their lies and incompetence. I really have no expectations since no one will be watching and no one will care; I just need to finish.
I started running again when things had gotten really bad in my life, when all the pillars starting falling simultaneously. I want to make this running of the Los Angeles Marathon mean something, something positive and a change in momentum.
So, I plan to get up dark and early Tuesday and regardless of my toe, my knee, my quads and calves go for a run with a right shoe with a red badge on it. Be it a badge of courage or defiance or stupidity or stubbornness; it is still mine.
Not So Super Sunday
Sunday was not only the day for the Super Bowl, it was another training day for the LA Roadrunners. This time a 30-minute shakedown run following the 14 mile excursion Saturday.
I was a bit pleased that it was not raining, despite the forecast; I like the rain and all, but it does make running in the pre-dawn harder.
I set out and headed past a 24-hour doughnut shop where a few patrons were getting an early start on the non-healthy food for the day. Somehow doughnuts did not make the training manual.
My calves and quads quickly felt heavy yet again. I may need to eat more protein (well, the nutritionist speaker the day before had said protein helps with muscle recovery). Also, the damaged nail/toe was a bit dodgy. This all led to me slowing right down unfortunately.
I did my time (geez, it makes running seem like prison); but, I was not running well. I was just in survival mode again.
I did make it home; but, I did not have fun and started thinking of ways to make this better. Then, soon I was facing a class of CCD kids ... at which point I wished I was running! Still, not quite the image that will grace a cover of a running magazine.
13:58 pace ... ugh
2.28 miles
31:54
I was a bit pleased that it was not raining, despite the forecast; I like the rain and all, but it does make running in the pre-dawn harder.
I set out and headed past a 24-hour doughnut shop where a few patrons were getting an early start on the non-healthy food for the day. Somehow doughnuts did not make the training manual.
My calves and quads quickly felt heavy yet again. I may need to eat more protein (well, the nutritionist speaker the day before had said protein helps with muscle recovery). Also, the damaged nail/toe was a bit dodgy. This all led to me slowing right down unfortunately.
I did my time (geez, it makes running seem like prison); but, I was not running well. I was just in survival mode again.
I did make it home; but, I did not have fun and started thinking of ways to make this better. Then, soon I was facing a class of CCD kids ... at which point I wished I was running! Still, not quite the image that will grace a cover of a running magazine.
13:58 pace ... ugh
2.28 miles
31:54
Saturday, February 6, 2010
Week 22: Blood and Guts Time
Today was another long run day for the LA Roadrunners. They have been saying be prepared for anything come the day of the Los Angeles Marathon; so, we run all weather (save for lightning). Today was one of those days ...
Another large storm is passing through So Cal and while pleasant-sounding the sound of the falling rain kept me awake for portions of the night. It also made the drive a bit more interesting with new potholes! I did bring my handy, Roadrunner-suggested trash bag.
The rain got me wet early on; but, I kind of like the feeling. It reminds me of the Servite days with pratices and games in the rain.
My group rallied as usual. We were missing a lot of the regulars though, including my partner who had gone off to Hawaii. (Our SPL later said they normally have 800-850 total runners; today was 552!).
The group set out in the rain north as usual. I saw my friend from church who again as usual declined to join us. This is where we got to play live-action Frogger! I thought of the old video game where you try to keep the frog from falling in the water ... this time there were semi-lakes where we usually run. So, we crossed into the bicycle paths (remarkably abandoned today). We were skipping and dodging puddles, lakes, rivers ... Still, inevitably, I got wet and wet fast.
We headed towards the Casa del Mar hotel water station and then in a new feature went under the Santa Monica Pier. We kept going north past the beach houses, all the while dodging puddles and such. It actually got sunny for a spell and I took off my jacket (I never did resort to the trash bag!).
On the way back to the start, it was nice: a bit sunny, but not warm. We crossed the threshold on Windward and headed south ... but the diversions began due to flooding and street closures. It also started to rain again! On the other hand, the surf was high and impressive (even if there is no chance in france that I would go anywhere near that water after a storm; you talk about health risks!).
We headed into Venice and then Marina del Rey. The boats were still there. There were still lots of puddles and debris. Mother's Beach had huge lines of erosion from water streams. We made it through the single-file passage by the Ritz-Carlton and onwards.
My knee was off and on sore. At the start it was really bad. Later, it got more numb soreness. Around the hotel I felt a strange sensation in my right foot; but, could not figure it out and kept going. It was here I also pulled off my latest partner kill ... he was gone!
We made it to the Library water station and our senior pace leader, Alan, was happy to see us. He reminds me of a high school coach; he seems gruff and tough ... but he cares a lot for us. Breaking out of here, a Group 7 tradition continued ... the front took off before we in the back had even gotten water and Gatorade, It is a lot of sprinting; I rather enjoy it, but one of the paceleaders was not amused.
We kept going. I saw my latest partner victim; he asked about the turnaround and was following us, just behind.
As we made it up Pacific in Venice, unusually for Group 7, line discipline was bad. Single-file was ordered; but, the front was ragged and the back pace leader was off playing sheepdog a few times. I also managed to get my jacket on and off as rain permitted.
Eventually, we made it back to the start; but, they had us go straight to the school and not stretch for fear of chills. I went and changed my shirt (Servite shirt time), shoes, socks, and cap. I was pretty drenched; but, I was happy as I had done 14 miles in the rain on a bad knee.
It was when I took off my right sock I finally noticed ... an odd pink blotch. Well, it seems the odd pink blotch was also on top of my shoe. I at last found out what it was ... a nail had chipped and peeled away along the side. It had bled ... a lot. It is just the rain had washed it out and me being out of it or in "Mind over matter; if you do not mind the pain, it does not matter"-mode had not even noticed!
I met a woman who had been trying out with Group 7 but dropped off; she said the pace had been too fast and the starts from the water station had just pounded her (she was another one in the back).
The things that happen ...
After the requisite banana and Gatorade, I listened to a nutrition lecture which was a bit confusing and overwhelming. I am just trying to do my best; but, I did learn a few things.
I also spoke a bit with the senior pace leader. He said days like today are separating who will make it and who will not; I want to be one who will.
Anyways, Group 7 pulled off ...
14.05 miles
2:31.05 of running
10:46 pace including water stations
Another large storm is passing through So Cal and while pleasant-sounding the sound of the falling rain kept me awake for portions of the night. It also made the drive a bit more interesting with new potholes! I did bring my handy, Roadrunner-suggested trash bag.
The rain got me wet early on; but, I kind of like the feeling. It reminds me of the Servite days with pratices and games in the rain.
My group rallied as usual. We were missing a lot of the regulars though, including my partner who had gone off to Hawaii. (Our SPL later said they normally have 800-850 total runners; today was 552!).
The group set out in the rain north as usual. I saw my friend from church who again as usual declined to join us. This is where we got to play live-action Frogger! I thought of the old video game where you try to keep the frog from falling in the water ... this time there were semi-lakes where we usually run. So, we crossed into the bicycle paths (remarkably abandoned today). We were skipping and dodging puddles, lakes, rivers ... Still, inevitably, I got wet and wet fast.
We headed towards the Casa del Mar hotel water station and then in a new feature went under the Santa Monica Pier. We kept going north past the beach houses, all the while dodging puddles and such. It actually got sunny for a spell and I took off my jacket (I never did resort to the trash bag!).
On the way back to the start, it was nice: a bit sunny, but not warm. We crossed the threshold on Windward and headed south ... but the diversions began due to flooding and street closures. It also started to rain again! On the other hand, the surf was high and impressive (even if there is no chance in france that I would go anywhere near that water after a storm; you talk about health risks!).
We headed into Venice and then Marina del Rey. The boats were still there. There were still lots of puddles and debris. Mother's Beach had huge lines of erosion from water streams. We made it through the single-file passage by the Ritz-Carlton and onwards.
My knee was off and on sore. At the start it was really bad. Later, it got more numb soreness. Around the hotel I felt a strange sensation in my right foot; but, could not figure it out and kept going. It was here I also pulled off my latest partner kill ... he was gone!
We made it to the Library water station and our senior pace leader, Alan, was happy to see us. He reminds me of a high school coach; he seems gruff and tough ... but he cares a lot for us. Breaking out of here, a Group 7 tradition continued ... the front took off before we in the back had even gotten water and Gatorade, It is a lot of sprinting; I rather enjoy it, but one of the paceleaders was not amused.
We kept going. I saw my latest partner victim; he asked about the turnaround and was following us, just behind.
As we made it up Pacific in Venice, unusually for Group 7, line discipline was bad. Single-file was ordered; but, the front was ragged and the back pace leader was off playing sheepdog a few times. I also managed to get my jacket on and off as rain permitted.
Eventually, we made it back to the start; but, they had us go straight to the school and not stretch for fear of chills. I went and changed my shirt (Servite shirt time), shoes, socks, and cap. I was pretty drenched; but, I was happy as I had done 14 miles in the rain on a bad knee.
It was when I took off my right sock I finally noticed ... an odd pink blotch. Well, it seems the odd pink blotch was also on top of my shoe. I at last found out what it was ... a nail had chipped and peeled away along the side. It had bled ... a lot. It is just the rain had washed it out and me being out of it or in "Mind over matter; if you do not mind the pain, it does not matter"-mode had not even noticed!
I met a woman who had been trying out with Group 7 but dropped off; she said the pace had been too fast and the starts from the water station had just pounded her (she was another one in the back).
The things that happen ...
After the requisite banana and Gatorade, I listened to a nutrition lecture which was a bit confusing and overwhelming. I am just trying to do my best; but, I did learn a few things.
I also spoke a bit with the senior pace leader. He said days like today are separating who will make it and who will not; I want to be one who will.
Anyways, Group 7 pulled off ...
14.05 miles
2:31.05 of running
10:46 pace including water stations
Thursday, February 4, 2010
I feel the need ... the need for semi-speed!
Another day and time for another running session.
Due to some work events, I flip-flopped some of the LA Roadrunners training and did my interval work this morning. I also took a different course, hoping some variety would help change the current doldrums.
I was back to Brooks pair #1, which got their second workout.
The plan was four 8:00 runs with 2:00 of rest/slow movement between, the intervals.
Even on the warm-up walk, my knee felt a little sore. It seems to have regressed the last week.
Still, mentally, I look forward to the intervals. I guess it is the old sprinting days; even though the pace is way slower than the old 800s and miles and 2-miles times; it feels fast! I also played around and did the sprinter arm moves for turns, which just somehow helps my mind.
I set out and did decently on #1. I did the same as #2. Run #3 was a lot harder; I started slow and just never felt comfortable. I really wanted to do better on #4 and did a bit better. I did kind of get a song in my head about half-way through, which helped. While #3 was not great, it did at least make the ends of the target range for pace (barely .... but it did!).
I was not as comfortable as the last time I did intervals; but, I at least got it done and was in the pace target range.
I am hoping my knee will get better the next few days. It looks like the Los Angeles Marathon will come before it is 100%; so, it may be a test of will ... road and distance and pain/soreness vs. crazy white guy.
I still have some things to work on improving: energy-sleep ratio, having more fun, ...
Run #1 8:05 of running 9.27 pace .86 miles
Run #2 8:04 of running 9.31 pace .85 miles
Run #3 8:19 of running 9.44 pace .84 miles (may be this is like being graded on a curve, where you can drop your worst score?)
Run #4 8:13 of running 9.35 pace .86 miles
Due to some work events, I flip-flopped some of the LA Roadrunners training and did my interval work this morning. I also took a different course, hoping some variety would help change the current doldrums.
I was back to Brooks pair #1, which got their second workout.
The plan was four 8:00 runs with 2:00 of rest/slow movement between, the intervals.
Even on the warm-up walk, my knee felt a little sore. It seems to have regressed the last week.
Still, mentally, I look forward to the intervals. I guess it is the old sprinting days; even though the pace is way slower than the old 800s and miles and 2-miles times; it feels fast! I also played around and did the sprinter arm moves for turns, which just somehow helps my mind.
I set out and did decently on #1. I did the same as #2. Run #3 was a lot harder; I started slow and just never felt comfortable. I really wanted to do better on #4 and did a bit better. I did kind of get a song in my head about half-way through, which helped. While #3 was not great, it did at least make the ends of the target range for pace (barely .... but it did!).
I was not as comfortable as the last time I did intervals; but, I at least got it done and was in the pace target range.
I am hoping my knee will get better the next few days. It looks like the Los Angeles Marathon will come before it is 100%; so, it may be a test of will ... road and distance and pain/soreness vs. crazy white guy.
I still have some things to work on improving: energy-sleep ratio, having more fun, ...
Run #1 8:05 of running 9.27 pace .86 miles
Run #2 8:04 of running 9.31 pace .85 miles
Run #3 8:19 of running 9.44 pace .84 miles (may be this is like being graded on a curve, where you can drop your worst score?)
Run #4 8:13 of running 9.35 pace .86 miles
Wednesday, February 3, 2010
Back At It
Wednesday morning was time for another run in the LA Roadrunners' schedule to try to get everyone ready for the Los Angeles Marathon.
I am still looking for a sleep-energy solution, alas. On the other hand, I was a bit surprised not to wake up to the forecasted rain.
I set out dark and early on route M1, this time following the schedule and emphasizing the hills.
My knee has been acting up the last few days and it was no exception this time unfortunately.
I decided this time to keep to the plan and include the hills; the difference was this time I went up and down each one twice.
My times and pace were off target and not helped by traffic lights (I was doing the dreaded make-little-circles approach to them while waiting for the crossing light).
My knee was acting up; but, I did feel better than Monday's run mentally and overall physically. I was not back to the "Hey, this is fun" level; but, it was better than Monday's, "Just finish the bloody thing" level.
Considering my knee, the lights and the extra hillwork, the times were not great or good; but, they could have been much worse. I got back to get to the ice pack.
I am taking a bit of comfort knowing I seem to run better with a LOT of time to get loose versus the standard morning runs of "Ready, go" and also being with a group, as well as in the daylight, seems to help. I also feel a solution for the food/sleep mix will be a big plus.
1:00.14 of running
4.98 miles (so close ...)
12:05 pace :-(
I am still looking for a sleep-energy solution, alas. On the other hand, I was a bit surprised not to wake up to the forecasted rain.
I set out dark and early on route M1, this time following the schedule and emphasizing the hills.
My knee has been acting up the last few days and it was no exception this time unfortunately.
I decided this time to keep to the plan and include the hills; the difference was this time I went up and down each one twice.
My times and pace were off target and not helped by traffic lights (I was doing the dreaded make-little-circles approach to them while waiting for the crossing light).
My knee was acting up; but, I did feel better than Monday's run mentally and overall physically. I was not back to the "Hey, this is fun" level; but, it was better than Monday's, "Just finish the bloody thing" level.
Considering my knee, the lights and the extra hillwork, the times were not great or good; but, they could have been much worse. I got back to get to the ice pack.
I am taking a bit of comfort knowing I seem to run better with a LOT of time to get loose versus the standard morning runs of "Ready, go" and also being with a group, as well as in the daylight, seems to help. I also feel a solution for the food/sleep mix will be a big plus.
1:00.14 of running
4.98 miles (so close ...)
12:05 pace :-(
Monday, February 1, 2010
It's 60 Minutes!
The LA Roadrunners have changed phases in the training for the Los Angeles Marathon from Begin Building Intensity to ... Building Intensity.
So, this morning, I set out on the new more intense plan, 60 minutes! I also worked on a new route to account for more time, one I am dubbing M2.
I fairly quickly realized my knee was having a bad knee day ... again. So, I slowed down; but, I did keep going.
I headed west towards the ocean briefly, turned around and headed towards and then briefly into Los Angeles, turned around again and went towards Santa Monica Airport.
I am trying to be a bit more careful, especially in the dark, as some of the Santa Monica streets now have very large potholes after all the storms. These are not quite as fun in the pre-dawn!
I was struggling but going and continued.
I keep reading about having fun; but, this morning was just hard. I could not find a cadence. I could not find a comfort level. It was just a hard one.
I did make it back eventually, just a lot slower than hoped for at the start.
I do think there are some steps I will need to do:
-resolve the energy issue as I have been going straight from wake-up to run; with the distances now, I may need to wake up, eat, go back to sleep, and then run.
-just keep treating my knee and hoping for the best
-water up more the night before
-complete breaking in shoes (as recommended by the pace leaders, I got two pairs; so, Pair II got its baptism by fire today); right now, they do not feel totally comfortable. A few more runs though and they should be alright and quite good.
On the plus side, what in the old days was a long, long run is now just a mere training run. I also managed to finish today. Also, the arch on my right foot did not cause problems; so, hopefully, it is back to normal. Finally, the most important thing ... made my head steam again.
Wednesday will be a good test.
60:19 of running
11:53 pace
5.07 miles
So, this morning, I set out on the new more intense plan, 60 minutes! I also worked on a new route to account for more time, one I am dubbing M2.
I fairly quickly realized my knee was having a bad knee day ... again. So, I slowed down; but, I did keep going.
I headed west towards the ocean briefly, turned around and headed towards and then briefly into Los Angeles, turned around again and went towards Santa Monica Airport.
I am trying to be a bit more careful, especially in the dark, as some of the Santa Monica streets now have very large potholes after all the storms. These are not quite as fun in the pre-dawn!
I was struggling but going and continued.
I keep reading about having fun; but, this morning was just hard. I could not find a cadence. I could not find a comfort level. It was just a hard one.
I did make it back eventually, just a lot slower than hoped for at the start.
I do think there are some steps I will need to do:
-resolve the energy issue as I have been going straight from wake-up to run; with the distances now, I may need to wake up, eat, go back to sleep, and then run.
-just keep treating my knee and hoping for the best
-water up more the night before
-complete breaking in shoes (as recommended by the pace leaders, I got two pairs; so, Pair II got its baptism by fire today); right now, they do not feel totally comfortable. A few more runs though and they should be alright and quite good.
On the plus side, what in the old days was a long, long run is now just a mere training run. I also managed to finish today. Also, the arch on my right foot did not cause problems; so, hopefully, it is back to normal. Finally, the most important thing ... made my head steam again.
Wednesday will be a good test.
60:19 of running
11:53 pace
5.07 miles
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