Describe Your Running Today, Part II

Hey, hey, there mopak. Sounds like a great feed followed your efforts. life is good.

I'm going to town and setting up our Swiss travel account. Time to start stashing some cash for the big trip.

We are going, it will mark our 25th anniversary as well as the Mother of all running gatherings.

49 minutes on catskiis. Concluded the workout with 5x75 seconds at 95%. Legs still rubbery from yesterday. Sunshine, 68F, light breezes. Yes, life is good.

I was able to snaeak out of the office early today....my run began at 9:40am....I wanted to beat the heat....I didn't! Well...it may be 32C this afternoon, so, I guess I did. But it sure felt warm.

I ran from the Hangar, around the Point Holmes loop, up Guthrie to Highland School....back to the Hangar....in 66:42. It's been a long time since I did Holmes. I swear Keith drove by me at precisely 10:17am. Going up Guthrie is a Biatch! Yikes...I'd never done that road before.

Good run. A bit long for me, but it didn't drag too much at the end. I feel fitter.

yeah driske. you are the first official "declarer" for Gimmelwald 2011.

Following in your footsteps: we are coming. Me and the bride.

today: Bike commute. Got my calf looked at. Ok, but there must have been a pretty strong contraction when we fell off the bike.

There's a 12K in a Rome jail tomorrow i might be allowed to run in. If i go, it will be just a friendly jog. It's not like you want to look for trouble with prison inmates; they might be running, but still it will be interesting to wonder why they're locked up. Maybe i'll ask...

That's great news. May the group of declarers swell.

Running in jail. Hmm, nothing I've ever considered. Good luck with the experience.

6 miles this PM. It took all six to find the groove. Got to do this to prep for KTRF which is A hilly series of 3 races in 24 hours.

BTW, I celebrated our dual declaration by purchasing and consuming several slices of brick cheese.

after back-to-back days earlier this week, i took 2 off.....back at it yesterday.....kept it on the low side, 31'.....felt great......started slow and finished slow, but gradually faster.....averaged ~20"/mi faster than usual.....there's something to this 'start slow' strategy.....2 more days off coming up with state finals tomorrow.....hopefully i'll bump things up on Sunday...

C.V.R.R. wrote:

I was able to snaeak out of the office early today....my run began at 9:40am....

WHAT?!?! You left your station to go for a run, soldier?! I'll give you some running to do. Run to my office immediately!

Ah, the plot thickens. Skuj,Busted?!/!

Refreshing AM 4 miler. Strength returns to the legs by degrees. Very easy effort, got an uptempo 10K on tonights docket.

The Dairyland Cheese Chase, now does that evoke mental imagery or what.

Today I went out at 11am, picked up a foot long whole wheat tuna with all the veggies, mayo and pepper, drove to Highland field, did 30min easy + 4 accels + 5min jog, ate my sub, then drove back to the Hangar, in my 2007 VW Golf, wearing my seatbelt.

Yesterday was "major" with lots of pavement, tomorrow will be major speed, so this session was a good choice today.

-708 to Gimmelworld 2011

so the jail run was different. on a 1.5k loop there were two races: 3 loops and 8 loops. mixed terrain, asphalt, grass, gravel, not ideal but ran it barefoot. there were two categories: inmates, rest of the world. always made sure to be behind at least an inmate. Came in behind the 4k winnerm a young romanian doing time for cloning credit cards. continued with another 5 loops with a guy from latin america who was on his last month of 4 years for being framed by one phonecall for narcotrrafficking. with 2k to go he added his 25 year old brother was killed with 4 bullets in his back in some unspecifiec location. he was pretty devastated but wanted to dedicate his victory to him. closed well under 1 hour for 12 k. the strongest image was by far the inmates rooting from their cells all around the course. and the thought that maybe injury is like an athlete's prison. my feet got an awesome workout; my left calf a bit too much of one. going to take it easy for a couple of days.

an experience. the syntax of running: people meet.

6 x 150m followed by 10 x 200m...hard but went well. I'm getting faster already and this is only my third track workout.

Those 200's will get you strong and fast.Good luck with your new Coach and team affiliation.

The Dairyland Cheese Chase. These were the best of times, these were the worst of times. first 3 miles went off about where I had hoped.19:45@ 3, for 6:35 pace. Everything seemed under control, so I started to reach for a few of the guys just ahead. Passed 2 and was gaining on a 3rd when the taste of lactic acid flooded my mouth.WTF, I didn't think I was close to pushing anywhere near that hard. A turn into the wind, and I let myself crumple. Got passed by a half dozen others and finished in 43:33. The lastpasser being Alan Rock whose 20 something son is a proprietary role model for locals. He was an alternate at Beijing for the US 4X400 team. Andrew has hed some injury issues lately. He is also a very credible hurdler.

Alan's got 3 or 4 years on me but it didn't matter tonight.

Overall it was a fine evening, with most of the local buds on hand to talk a little trash with, and plot our next debacles in competition.

Friday, a relaxed hour on the mtn bike in the One Eye Forest and a slow 28min jog along the creek -off track bush bashing (or bush caressing at that pace).

This morning was 55mins of trail running, up Viewing Rock (via steep 1.3k single track)then down to the creek and along the creek trail. Then back up to VR (via less steep 1.7k forest road) then an 800m climb up to the cave and back home. Misty rain, low cloud up on the rock, lots of close roo encounters.

7 long slow mile this morning, took me 50 minutes on the dot. It was really hot and I'm not recovered from yesterdays track workout.

I can't remember the last time I ran so slow for so long and its not like it was easy either.

Hopefully, tomorrows fartlek will be much better.

Good Lord, would I like to go back to the days when 7 min/mi pace felt slow. Enjoy them HR123, old grumps like us come to think youth is wasted on the young.

AM. 6.5 miles in 59 min. Like wise, it did not feel easy.Hard time getting my pulse above 140, even on the uphills. Must be tired.

Grad. party and wedding this PM.Grindelwald or Gimmel wald, that is the question.

Today I did 29:30 warmup jog to the track, 4x100m + 2x60m warmup runs in spikes, 4x400m with 4mins rest in spikes with Keith, and 10min grass jog in spikes with Keith.

Heather and Matthew watched from the infield, and Diane came down a bit later.

My warmup jog was in Zoots, and was good 5th St Mile training.

The 100s didn't feel great - 26, 20, 19, 17....I think I'm tired from a warm 66min run 2 days ago. The 60s also felt sluggish in 9.9 and 9.4. (Aiming for 9.6, equal to my dreampace 64 for the fourth 400m.)

I led the first 400m. We reached 200m in 35, and I didn't want to go slower than 70, so I surged a bit on the second half....for 70. It didn't feel great. I seemed to stay pooped for a long time. My dream of 70-68-66-64 was out the window for today today.

The second one felt a bit better....through 200m in a slightly more aggressive 34, and finishing well, in 69.

Keith led the third one. As I followed him to 200m I thought "surely this is quite fast." We were 32(!), but then we cruised it in for a decent feeling 68.....but again, I stayed tired/pooped for quite a while, and I began to dread the fourth run. 4mins recovery was feeling a lot shorter now, hahaha....

I wanted a 67 on the fourth run. I led through 200m in 33, then pushed hard, faultering slightly (formwise) on the homestretch, finishing in 67. Keith jogged after 200m....maybe the first part of third one taxed him a little too much?

Anyway, this was a very good (and tough!) session for both of us....not my dream times, but definitely good "2:19 training"....which I hope to score in 8 days time.

Thanks Keith, Heather, Matthew and Diane.

Grindel= great beauty but more developed for tourism, Gimmel= equally beautiful but not as developed for tourism.

The question is why not both?

Today was relay day. A low key club run, 9 loops of a 1400m circuit. 3 man teams, run one lap at a time, 3 laps each all up.

I managed 5.01, 5.00 and 5.02 for my 3 laps. My son ran 5.09,5.07 and 4.59.I was the anchor, by my last lap I was on my own safe in second but no hope of winning.Perhaps could have dug out 3 more seconds if I'd been in a tight contest, well that's what I told my son anyway, lol. Also did 3k warmup and 4k warmdown.

7min miles are now steady running rather than easy jogging for me too.

-707: gimmelwald? grindel wald? both? how far are they from each other? we certainly have a lot of time to plan...

yesterday: rest

today: easy biking.

Recovering steadily. The prison running seem a tad too out there?

Another beautiful Sunday morning and the Frees were calling my name. Ha, ha! My running has been a bit inconsitent of late, so that may explain my tired legs. Still I persevered for about 45 minutes and was no worse for the wear. The daily schedule is opening up this week and I expect to be able to fine more "me time."

Skuj, no disrespect, but if you're running 70 and 69 with 4 minutes break, you may be disappointed if you expect to run 2:19 in 8 days. Still, I wish you luck.

Keep up the good work, all!

Cloudy and high 60's this morning in Los Angeles. Headed to Griffith Park for an easy 10 in 73:19. Watching the Pre Classic now. What a race by Jenny Barringer! Collegiate record and only the third American ever to go under 4:00. Enjoy your Sunday everyone.