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
Showing posts with label LA Rock 'n' Roll 1/2 Marathon. Show all posts
Showing posts with label LA Rock 'n' Roll 1/2 Marathon. Show all posts
Tuesday, September 14, 2010
Wednesday, September 8, 2010
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
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
Friday, September 3, 2010
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
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
Wednesday, September 1, 2010
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
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
Sunday, July 25, 2010
Take the Galleon
Saturday means long run day.
This time the weekly email said the target was to go to Galleon, a street down Speedway in Venice. It would be further than I have run since the 2010 LA Marathon (my high has been 8.1 miles).
I was unsure I could even make 8.1 after the abdominal strain and not running Thursday plus prior episodes of trouble.
I reached the rally point for the LA Running Club and started to stretch. During the announcements, those of us running the LA Rock 'n' Roll 1/2 Marathon received a new goal: The Jetty. Hmmm.
So, I set out and headed south and actually felt pretty good. This pleased me! The fear of abdominal pain was departing and some hope was arriving for a change.
I cleared the Santa Monica Pier and kept down to the fancy hotels. No major accomplishment yet as this was the normal course. I crossed the city line from Santa Monica to Venice (always a change in culture with the tourist shops, the marijuana "clinics," etc.). Still, nothing too noteworthy as it was the normal course.
I saw the flagpole at Windward and still felt pretty solid, which surprised me. I turned and headed down the old favorite, Speedway.
Speedway always reminds me of like trying to gain a sneak view of life for the rich and bohemian. Anyways, it is a public street and I can run on it and I have, do, and will do.
I continued on and went past my prior former turnoff point and kept going. It did seem kind of weird running alone in LA Roadrunners territory!
Eventually, I saw the signpost for the original destination, Galleon. I had taken the Galleon! I still felt decent; so, I continued south. The ability to just keep running when I did not expect to be able to was a huge boost.
Soon enough I saw the ivy and the fencing and knew the Jetty was approaching. I felt a relief and headed onwards and reached it and had a little celebration, drinking water.
This run also saw the resumption of mid-run eating, with a whole package of Clif Bar Shot Bloks, black cherry flavor, going down. I had not tried black cherry before; but, no stomach issues and taste was fine.
After my mini-celebration, it was time to head back and I started north reversing course. There were a lot of APLA runners coming towards me for some reason; but, no major problem. My main delay was due to cars on Speedway pulling in and out for parking.
I felt good being able to run, even if slowly, this far considering, and was happy to cross the line back into Santa Monica.
I wondered how it would be on the Ocean Avenue ascent; but, first was the windy part of the beach trail and then the climb up the pier. I felt a burst of energy going up the pier, which was nice and welcome. Then, it was Ocean Avenue. It did not trouble me much at all which was a good sign.
Soon enough, I had crossed the remaining distance and was back at the LARC base. I stretched, downed some pretzels and Gatorade, and chatted a bit. I felt pretty happy considering. Even more encouraging was I ran faster, even thougn it was slow, than I had the cutback week.
I had taken the Galleon!
11.2 miles of running
2:20.11
11:43 pace
This time the weekly email said the target was to go to Galleon, a street down Speedway in Venice. It would be further than I have run since the 2010 LA Marathon (my high has been 8.1 miles).
I was unsure I could even make 8.1 after the abdominal strain and not running Thursday plus prior episodes of trouble.
I reached the rally point for the LA Running Club and started to stretch. During the announcements, those of us running the LA Rock 'n' Roll 1/2 Marathon received a new goal: The Jetty. Hmmm.
So, I set out and headed south and actually felt pretty good. This pleased me! The fear of abdominal pain was departing and some hope was arriving for a change.
I cleared the Santa Monica Pier and kept down to the fancy hotels. No major accomplishment yet as this was the normal course. I crossed the city line from Santa Monica to Venice (always a change in culture with the tourist shops, the marijuana "clinics," etc.). Still, nothing too noteworthy as it was the normal course.
I saw the flagpole at Windward and still felt pretty solid, which surprised me. I turned and headed down the old favorite, Speedway.
Speedway always reminds me of like trying to gain a sneak view of life for the rich and bohemian. Anyways, it is a public street and I can run on it and I have, do, and will do.
I continued on and went past my prior former turnoff point and kept going. It did seem kind of weird running alone in LA Roadrunners territory!
Eventually, I saw the signpost for the original destination, Galleon. I had taken the Galleon! I still felt decent; so, I continued south. The ability to just keep running when I did not expect to be able to was a huge boost.
Soon enough I saw the ivy and the fencing and knew the Jetty was approaching. I felt a relief and headed onwards and reached it and had a little celebration, drinking water.
This run also saw the resumption of mid-run eating, with a whole package of Clif Bar Shot Bloks, black cherry flavor, going down. I had not tried black cherry before; but, no stomach issues and taste was fine.
After my mini-celebration, it was time to head back and I started north reversing course. There were a lot of APLA runners coming towards me for some reason; but, no major problem. My main delay was due to cars on Speedway pulling in and out for parking.
I felt good being able to run, even if slowly, this far considering, and was happy to cross the line back into Santa Monica.
I wondered how it would be on the Ocean Avenue ascent; but, first was the windy part of the beach trail and then the climb up the pier. I felt a burst of energy going up the pier, which was nice and welcome. Then, it was Ocean Avenue. It did not trouble me much at all which was a good sign.
Soon enough, I had crossed the remaining distance and was back at the LARC base. I stretched, downed some pretzels and Gatorade, and chatted a bit. I felt pretty happy considering. Even more encouraging was I ran faster, even thougn it was slow, than I had the cutback week.
I had taken the Galleon!
11.2 miles of running
2:20.11
11:43 pace
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