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Archives For November 30, 1999

Hill Session #1 (or, I Be Gliding!)

December 27, 2011 — Leave a comment

I did my first hill training session today. As I continue in this running thing, I’m quickly discovering that I live in a great area for training: natural 3, 4, 5, 8, and 10 mile loops abound. Today, I simply stayed East on one leg instead of turning south and: “Hello, Mr. Hill!”

The hill session wasn’t on the schedule; but, with this being a week off work, I thought I’d give it a go. Today’s session was an “easy 5 miler”, so I kept the overall mileage to 5.25 and simply inserted about a 1.5 mile (up & down) hill.

This being my first hill session, I had already planned on walking portions of the uphill – I didn’t wan to overdo it and suffer tomorrow, the next day, or the next… I read an article about hill training last night in preparation for today – I guess cramming never ends for some of us – but it did give me some things to be mindful of during the session.

My pace on the uphill fluctuated (which was OK), but I was pretty happy with my overall numbers after the run. The gap between the overall and moving times is my stopping to shoot the picture above and having trouble getting my iPhone back in the armband! GRRRR! I even practiced downhill “gliding”, which I’d read about and didn’t truly understand until this morning…thus, my 5:25 pace!

I think I will incorporate hill sessions once a week into my runs. It’s certainly challenging, will break up the standard sessions, and I’m sure will prove beneficial in the long run.

Giddy-up!

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Speedwork Session #1

December 22, 2011 — Leave a comment

So, when I first set-up the 10K Training plan I’m doing using the Runner’s World Smart Coach app, I will admit…December 22 seemed ominous:

The mere use of the word “speed” with running, let alone associated with 800 meters (a half mile for you non-metric system folks), made me nervous.  I’ve run 5 miles many times – longer distances as well – but not at a defined “speed” pace.

The day arrived and, given yesterday’s post about “embracing discomfort“, I sucked it up and went for it!

The session actually went quite well – especially given the fact that most of the “speed” session was into the 5+ mph wind that was blowing this morning.

My times were actually better than the plan (4:24).  I was winded after each 800, but forced myself to slowdown and recover during the 400 jog – knowing that I’d pay a price during the next 800 interval if I didn’t.

[Info about splits 8 & 9 below]

Overall, it was a great morning run and I can now face the next speedwork sessions with confidence.  Doing these sessions and the tempo sessions will definitely break up the weekday runs.

Splits 8 & 9: When I finished my run, my Garmin said I only ran 4.33 miles – I knew I ran my 5 mile route!  Reviewing the run at lunch, I discovered the issue: operator error.  Apparently, after the intervals stopped, I forgot to press the correct button to transition to the cool-down portion/workout.  I do remember getting a “power save” warning that prompted me to press the Lap button…

The resulting route below made me smile: No, I did not integrate a parkour routine into this morning’s session.  Parkour for me would probably end up much the same as it did for Andy Bernard.

Training Journal – 12/22/11:

  • Current plan: 10K Training
  • Today’s session: Speedwork: ~1.5 mi Warm-up; 3×800 in 4:24w/400 jogs; ~1.25 mi Cool-down
  • Comments: See above.
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Why You Should Embrace Discomfort [good read]

December 21, 2011 — 1 Comment

Good read over at Michael Hyatt’s blog…check it out.

I think there are three reasons why you and I should embrace discomfort, whether we deliberately choose it, or it simply happens to us.

Read the entire post here.

Training Journal – 12/21/11:

  • Current plan: 10K Training
  • Today’s session: Rest day
  • Comments: – __-
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Spartan Race: Intriguing, Scary, and…

December 19, 2011 — Leave a comment

I have to admit:

I find this both intriguing, scary…

…yet still intriguing.


[YouTube]

Pretty cool related video:


[YouTube]

Training Journal – 12/19/11:

  • Current plan: 10K Training
  • Today’s session: Rest day!
  • Comments: I’m sure even Spartans rested…
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A Cave And A Memory

December 15, 2011 — Leave a comment

The Cave

When I started running, Karen asked if I was going to get “one of those headlight things.”  My response, “Pffft, yeah right!”

I caved, got one, and really like it.

The Memory

See’s peanut brittle was one of my dad’s favorite Christmas time treats – a close second was old fashioned hard candy (that pretty much ending up sticking together in a single mass as the season progressed.)

I bought us a box the other day, kind of in remembrance.  Some of us used to get in trouble for eating most of “his” box. 🙂

Training Journal – 12/15/11:

  • Current plan: 10K Training
  • Today’s session: 5 mi Tempo Run
  • Comments: Good run.  Stayed pretty much on tempo with the planned pace (±30 sec, though pacing was upside down from where it should be.)  There was a light drizzle so I gave my light wind/rain jacket a test.
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2011 Jingle Bell Run/Walk for Arthritis Race Report

December 12, 2011 — 1 Comment

Last Saturday, I ran in the Jingle Bell Run/Walk for Arthritis held in Pacific Grove.  It was another great event in PG – with a great variety of runner levels and the weather was fantastic!  The course was along the coast and flat (Elevations: MIN: -1, MAX: 37), which resulted in a great time for me.  Did I mention “along the coast?”  With a view like the one below, you know it’s gonna be a great run:

The event was very organized and the pre/post-race SWAG and food was pretty good!  The event raised $53,000 for the Arthritis Foundation, which was cool as well.

My Race

This was my fourth 5K and, as I become more experienced, I’m starting to see the “thinking” side of running.  I find both the tactical and strategic aspects very engaging – it’s not just about thought-free, forward, all-out movement.

K and I made a day out of it and our two best friends came along.  We left at 0600 (catching the lunar eclipse on the way) and got to PG in time for me to avoid the bib pick-up lines and for K and our friends to hit a local bakery for some goodies.

The Kids 1K Elf Run went first and then the 5K started – right on time!  Learning from the last few races, I started toward the front of the pen to avoid walkers – OK and maybe I’m getting a little braver.

With the requisite bells on my Reeboks and a Santa hat on my head, I hit my Garmin’s START button at 0859 and headed out for the out-and-back run from Lover’s Point, along Ocean View Boulevard, toward the Point Pinos Lighthouse. My goal for this race was to keep my sub-30 minute time, but also run at a little faster pace (and time) overall.    My thought was, “I’m training, let’s push it a bit on the organized runs.”  At home, as I reviewed my Garmin data, I see that I ran pretty consistent splits: 8:21, 8:15, and 8:26.

Results:

This was a “personal best” by 1:15 on the time and :24 on the pace!

Garmin time: 25:30 at an 8:18/mile pace.
Official time: 25:38at an 8:16/mile pace.

Wrap-Up

Very happy with my results. I remained sub-30 minutes, controlled my pacing, and had a “personal best” day.

Post-race breakfast was yummy – banana/pecan pancakes from Toasties!

Next up:

The Brazen New Year’s Eve event.  While it’s tempting to jump to longer event runs (given my training distances), I’m sticking with my overall plan and only doing 5Ks for now – building a good base.

I start my 10K training plan on December 13th, with my first organized 10K being Brazen Racing’s Bay Breeze on February 18th.

Giddy-Up!

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Jingle All The Way!

December 10, 2011 — Leave a comment

20111210-193015.jpg

Ran the Jingle Bell 5K in Pacific Grove this morning. Fun event, personal best time, great post-race activities with my wonderful wife and two best friends, (er framily)!

Race report mañana…i tired.

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The Most Important Training Principle

December 9, 2011 — Leave a comment

“Most of us know that if we want to improve, we must stress ourselves in some of our training sessions.  Exercise stresses the muscles, stimulating them to grow stronger and work more efficiently.  Without enough rest after the stress, however, the muscles are driven to exhaustion or injury.”

Continue reading at: Jeff Galloway’s Blog

This is certainly a principle that goes well beyond running…

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Ten Miles?? Ten Miles!!

December 4, 2011 — Leave a comment

This morning was “long-run Sunday”…

If you would have suggested running 10 miles to the person on the left a few years ago, you would have received the “Ten Miles??” response, probably followed by a Nacho Libre-like “You Crazy!”

This morning, dude on the right entered the double-digit mileage club, running 10.02 miles in 1:42:54 at an average pace of 10:16/mile.

Oh, and those 1159 calories I burned…LUNCH!

20111204-144458.jpg

GIDDY-UP!!

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November 2011 Run Stats

December 3, 2011 — Leave a comment

Since this running thing seems to be sticking, I think I’ll  record my monthly run stats on the ol’ blog – kinda helps in the consistency and accountability areas…

So, with that, here’s my first entry – stats for the month that was November 2011:

Mileage:

  • Total: 71.7
  • Shortest run: 3.08
  • Longest run: 7.41

Pace:

  • Overall Avg: 9:34
  • Slowest Avg: 11:23
  • Fastest Avg: 8:44

Total Running Time:

  • 11.7 hours or 705 minutes

Training Program(s):

  • Tail end of the Couch-to-5K training program – graduation day was 11/10.
  • I start a new program called Bridge-to-10K on January 2.
  • Until then, I’m doing four run days each week: three 45-minute run days (T/TH/F) and a long run (7-10 miles) on Sundays (following Jeff Galloway’s run/walk/run method as a test for future half marathon training starting in April.)

Races Completed:

  • 11/19: Pacific Grove Lighthouse 5K [report]
    • Time: 26:53 / 8:40 pace.
    • Placed:
      • Overall: 139/672
      • Men: 88/240
      • Age Bracket: 10/39
  • 11/24: Silicon Valley Turkey Trot 5K [report]
    • Time: 27:31 / 8:52 pace.
    • Placed:
      • Overall: 886/10419
      • Men: 591/4199
      • Age Bracket: 56/393
  • 11/26: Brazen Racing Quarry Turkey 5K [report]
    • Time: 28:04 / 9:03 pace.
    • Placed:
      • Overall: 70/359
      • Men: 46/142
      • Age Bracket: 8/19

Upcoming Races:

GIDDY-UP!

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