Sunday Long Run

Sunday came and I had some schedule changes which have made it possible to run with the LA Running Club. So, I get LA Roadrunners and LA Running Club opportunities for long runs.

The LA Running Club Sunday event meets at the Totem Pole in Santa Monica, just like the Saturday summer runs.

So, off I went and met the group. The runners tend to be quite good and experienced, unlike me.

Some headed off for trail runs to Inspiration Point. For me, that will be an ongoing project.

I set off with my senior pace leader from last year's LA Roadrunners Group 7. He is recovering from injury and surgery and does his long run on Sunday.

We began with a short walk to warm up and then headed to the Totem Pole to tap it per tradition and then headed towards Adelaide and the nice neighborhood and the ascent of the hill.

Soon, we reached 7th Street and headed to San Vicente, yes the dreaded San Vicente Urban Obstacle Course.

The medians are fun to run and offer the opportunity for a gradual climb heading east and a gradual descent heading west; but, it is now harder. The grass cover seems to have eroded significantly and many more roots were exposed. This made it much harder to concentrate on the running since it required vigilance to avoid the roots. It was very noticeable.

Still, my old SPL and I enjoyed it, running and chatting. We made Bundy and crossed over and began running on the dirt path on the side. Then we began a circuit of the golf course. It was a nice run with different plants and trees than I normally see.

We looped around and made it back to San Vicente to begin the return. It was warm, but not too bad. A procession of Ferraris went by, enlivening the scene.

Soon, I got that happy sight I remembered from March 20: "Ocean dead ahead." We made it back and then crossed Ocean Avenue for the quick trot to the Totem Pole.

After it was time to stretch. We ended up going to Starbucks to refuel.

All in all, I was happy.


1:56.42 of running

9.21 miles

12:40 pace

Back At It

This was my second week of running with the LA Roadrunners in Year II.

We set out for a brief trip north towards Santa Monica. I had been resting my body a bit during the week; but, I felt alright.

The run went relatively smoothly, even though it got warm quickly.

The group returned to base and after stretching, including on the cement of the Windward square, it was back for Gatorade and bananas.

Not bad at all.


46:12 of running

3.99 miles

11:35 pace

Roadrunners!

My next run was my first official LA Roadrunners run of the 2010-2011 season in the buildup to the 2011 Honda LA Marathon Presented by KSwiss.

There was a little talk by Rod Dixon and others before setting outside. We did get the Roadrunners chant1 (Yeah!) As the runners left the gym, I went back to my old group, Run 7. Somehow I was not as excited as the first time (or as nervous!).

It was so different! I hardly knew anyone. My old crew at the back was gone. It was a surprise.

The group set out for a quick run north along the now very familiar Strand. This group seemed quieter than last year, may be just due to the first day.

We made it back and I headed to the school for the traditional Gatorade and bananas. Some things never change.

Then, it was off to the parish festival.

I am on the way to LA Marathon II for me.

36:15 of running

3.17 miles

11:48 pace

Long Run Friday

It was an unusual week and with some flexibility in the schedule, I did a long run on Friday.


It was nice running in the sunshine for a change on my own. After some street running in Santa Monica, I headed around Clover Park and did lap after lap. I enjoyed the change in time and saw some people I had remembered seeing when i first started to run again after being laid off at my old job.

I was thinking a lot about other things; so, I was struggling to focus on my running. May be that was good; may be it was bad.

The results were alright; but, I hoped for faster. My ability to keep ongoing power for speed is missing at the moment, which is frustrating. The good news is my knee is feeling better; it si not perfect, but it is better.


1:35.36 of running
8.11 miles
11:48 pace

Odd Intervals

Monday meant another run and this time it was some intervals. I am still keeping to the LA Running Club plan for the LA Rock 'n' Roll 1/2 Marathon rather than first week of LA Roadrunners' training.

The intervals this time went up 30 seconds to 6:30 and rest decreased 30 seconds to 3:30.

I warmed up walking to Clover Park for the waiting semi-circuit.

The first interval went relatively well. It was not quite as fast as I wanted; but, it felt comfortable and a relative success.

The second internal was decent as well. It was a little slower; but, it was close in pace which was a good sign for consistency.

The intervals got more interesting on the third session. About two minutes in, it seemed like my energy was drained. It was if I had a flat tire. I could not keep the pace and my desire to get back the speed went unfulfilled. It was a very rough run and frustration.

The fourth run came and was a bit better. I managed to pick up the speed for the second half.

All in all I got it done; but, it was disappointing not to have run faster and even more disappointing with the third run.

#1 .67 miles 6:32 of running 9:45 pace
#2 .66 miles 6:32 of running 9:57 pace
#3 .60 miles 6:31 of running 10:56 pace
#4 .66 miles 6:35 of running 9:58 pace

I SEE ROADRUNNERS!

Saturday was a change. I had been heading to the the Totem Pole for LA Running Club meets; now, I was wearing a LA Running Club shirt but headed to Venice.

Why? It was the first day of LA Roadrunners 2010-2011!

So, I was back into the familiar Westminster School parking lot. I had pre-registered and happily took my forms to the Pre-Registered line. I even began seeing a few familiar faces.

Soon enough, I was registered and had my new medium-blue Roadrunners shirt, schedule and binder, and the now mandatory shoe tag. Ready for Round II!

I then walked around a bit talking with a few fellow LARCs and Group 7s.

I then visited the exhibitor displays. Not being much for coffee, I skipped Don Francisco's. I visited the booth for the Halloween 5K at the Westwood VA Center. I am thinking about that race as it means some more work on those hills. KSwiss was there as well, with the unmistakable truck. I then visited some of the charities ... Meals on Wheels, Think Cure!, and LiveStrong. There were others; but, those interested me especially. I even managed to get some free kit and things like a water bottle.

There were some presentations; but, they were basics and for totally new runners. So, I headed back out and chatted some more.

I then remembered I still needed to get my LA Rock 'n' Roll 1/2 Marathon work in; so, I headed out ... to the Strand and Windward! The Roadrunners might not be running; but, I am running.

The schedule was for a 5K on fast pace; so, I set out north towards Santa Monica. Pretty soon, it was obvious this was going to be a mediocre run at best.

I was running along the very familiar trail but somehow I was not focusing well and thus not running well.

I kept trying to pick up speed; but, it was not coming. I was going, but not at the desired rate.

I reached the traditional water stop and turned back to Windward. I kept trying and trying to accelerate; but, there was no results.

It was difficult mentally and becoming difficult physically, for what should have been a very easy run.

Finally, the last .2 miles I managed to get a kick going and managed to get some speed passing the collection of denizens in Venice. Then I reached the flagpoles and called it a run after the frustrations.

38:33 of running

3.43 miles

11:15 pace

Friday Futility

It was a cutback week for the LA Running Club training schedule; so, less runs and less distance were planned.

I had planned to run Thursday evening; but, the all too clear sound of numerous police cars in the area gave me sufficient reason to alter the plan.

I set out on a planned short run and fairly soon realized it was not going to be an easy one. It was and is an unsettling feeling.

I continued onwards around the Pico Neighborhood, taking in the relatively busy evening compared to the much calmer pre-dawn. It is amazing how the neighborhood changes over a few hours, though there are constants like the doughnut store being open.

I ran towards Santa Monica Airport and Clover Park, seeing a few business jets. I felt quite lethargic and knew the statistics for this race would be less than stellar.

I kept going and headed for home.

I finished and faced disappointment ...

30:49 of running
2.42 miles
12:45 pace

Labor Day Laboring

Labor Day was a welcome day off from work and an opportunity to run with the LA Running Group. I went to meet them at the KSwiss store in south Santa Monica for the late afternoon excursion.

I set out and decided to adopt a medium pace, meaning I was soon left for dead by the fast runners. Still, I was doing alright and headed north. The ascent up the Santa Monica Pier was a tad more complex due to the huge number of visitors enjoying the evening.

I felt alright and was keeping my pace along Ocean Avenue, reaching the turnaround at the Totem Pole, which meant time for some water.

The return was a solo run basically, even as I was encountering many other non-LARC runners.

It was very nice seeing the sunset over the Pacific Ocean; it is hard to beat as a running environment.

I returned back to KSwiss and enjoyed the nice pretzels and drinks. It is a nice way to end a run.

It then dawned on me that I was the very last one to return. The rabbits had blown by me and those slower, including even the walkers, had taken the short option. Humiliating, that.

Still, I enjoyed the run.

1:00.00 of running
5.39 miles
11:08 pace

Steaming

Saturday meant another day with the LA Running Club. My schedule for the LA Rock n' Roll 1/2 Marathon called for a mere six miles, just at lactic time (race pace).

It was cloudy at the start, which was a good sign for running.

I headed off south towards the Santa Monica Pier, encountering and partnering with Mitch from LA Roadrunners Run 7 on the way, which always helps.

I was doing decently on the way down Ocean Avenue and felt happy with the faster pace. The descent down the pier went well and the turn on to the more ocean-level portion of the run went smoothly.

We passed the Casa del Mar, crossed the bike path, and continued to make the proverbial run for the border, specifically Venice-Santa Monica.

At the turnaround point, I felt a little soreness at the front of my hip, almost like a small muscle pull. I slowed a bit, took some water, and decided to cut off the faster pace. I was still moving decently; but, now, it was labored.

I kept moving back north and realized how many tourists were now out as the sun began to appear. This added to the problems, with more people to go around. When I reached the pier, the ascent became tricky as I ran into a rather undisciplined LA Leggers group taking one side of the ramp and lot so tourists on the other side. Alas. This slowed me down quite a bit.

I reached the top and headed north again, just not feeling anywhere near full power. I was getting frustrated as it was a short run; but, I was struggling.

I got back to the starting base and happily drank some Gatorade. I noticed I had managed to resume my steaming trick again, with "steam" coming off my shirt, hat and head. Other runners even mentioned it!

All in all, it was frustrating.

1:04.43 of running
6.2 miles
10:45 pace

80 for 1

I had taken a day off as my legs were unusually sore after the intervals. Thursday evening I resumed running.

The schedule from LA Running Club called for 80 minutes of aerobic pace, a decent run, to prepare for the LA Rock 'n' Roll 1/2 Marathon.

The evening was pleasant and there was even a slight breeze. I set out along Pico before heading towards the Santa Monica Airport and Clover Park areas again.

Setting out was relatively easy. I did have to dodge bikes, dogs, walkers, etc. that are not normally around at pre-dawn runs. I trotted south and then entered the airport area before heading for the welcoming lights of Clover Park after about 20 minutes.

I then began doing the laps around the park. It helps not having to stop for traffic lights, having a relatively level surface and also knowing the landmarks. The park also nicely provides water!

So around and round I went. I stopped at 40 minutes to take in water and a Clif Shot mocha flavor to see how I did with it as well as needing energy.

I must have been somewhat focused on running as I finally noticed a nice Citation jet had been replaced by a King Air on the ramp by the park. Normally, I would have noticed the slightest move.

The mocha Clif Shot seemed to be a boost as well. A bit messy to try and use; but, it tasted great!

So, I did the 80 minutes and felt decently. I still need to get faster; but, 80 minutes is not bad.

1:25.34 of running
7.21 miles
11:54 pace

Speed It Up

Well, with the LA Running Club schedule progressing for the LA Rock 'n' Roll 1/2 Marathon, it was time to start going for more speed.



In fact, it was time for intervals! The repeated fast runs with slow breaks. Being an old sprinter, I look forward to them.



This time, I headed to Clover Park for a semi-closed-circuit. It was a nice pleasant evening, which helped.



I set off on #1 and felt decent. I huffed and puffed around the cement sidewalk dodging a few walkers and joggers. I did the six minutes, stopped, and looked at my Garmin. I thought I had gone relatively fast; but, the results were disappointing. Four minutes of rest and repeat.

It happened again ... and again ... and again. I felt pretty good, thought I ran fast, and. ... dud. The only thing positive was there had been good consistency.

It really seems like I have shed speed and the ability to be fast as the range increased. Now, I have to regain that edge.

#1 6:03 of running .6 miles 10:08 pace
#2 6:04 of running .6 miles 10:01 pace
#3 6:04 of running .62 miles 9:53 pace
#4 6:04 of running .6 miles 10:13 pace