Run Log Relocated

For simplicity's sake, (read; I'm lazy) I have moved my run log to Attackpoint.org

I really like this site because it tracks a lot of the information I was tracking manually, automatically. I found it while checking out Andy Jones Wilkins site and swiped the idea. If you have never been to his site you should check it out. Good writer and a better runner!

Week Log:

Sun 1/11, 0
Mon 1/12, 45 min work loop @ moderate pace with Scherpinski.
Tue 1/13, 55 min work loop solo w/20 min @ TH, lift legs.
Wed 1/14, 0
Thu 1/15, 45 min work loop solo @ moderate pace.
Fri 1/16, 1:30 Fort Ord loop with Chico @ moderate pace.
Sat 1/17, 2:00 Fort Ord loop with Scherpinski @ moderate pace.
Total 5:55 , 1/11 weight 178

A decent week with a couple of longer efforts and a tempo run. 1 session of lifting and then I will be taking 3 days off completely. I developed slight tenderness in my left knee so it's time to give the legs a break. So far so good as far as my fitness is going. I found out this week that I was selected in the Miwok 100k lottery so now the fear factor has been added to the training calendar which should add a bit more motivation short term =) I am also moving my training log to Attackpoint.org (sidebar link) so all training records will be posted there now instead of on this blog. My weight is now at the point where 1 solid week of workouts and intake control will put me right at 175 pounds.

Week Log:

Sun 1/4, 2:20 @ easy pace. Fort Ord loop with Chico. Legs a little tired but felt great being on trail again.
Mon 1/5, 0
Tue 1/6, 1:20 tempo TM
Wed 1/7, 47 min work loop @ moderate pace with scherpinski. Felt great. 15 min TM warmup, Lifted legs.
Thu 1/8, 1:20 TM @ easy pace.
Fri 1/9, 0
Sat 1/10, 0
Total 5:00 , 1/4 Weight 181

3 zero days but overall a pretty good week. I got a semi long run in and a tempo day. Friday, Saturday and Sunday were spent at a coaching clinic in the bay area so I took the opportunity to rest my legs and take an easy week. I found out on Saturday that I was picked in the Miwok 100k lottery so that is on for sure. This will be my first attempt at Miwok and my first 100k attempt as well. Not being concerned with my finish time, my goal will be to run it in control and finish. With Miwok now on the calendar, my running calendar is full through May. Nothing like a fear component added to the race calendar to create focus in your training. Back to work tomorrow morning.

Week Log:

12/28 Sun, AM 20 min TM warmup, lift legs, total time 1 hour.
12/29 Mon, 0
12/30 Tue, AM 1:05 min TM @ moderate pace (8:00,15), PM 45 min work loop @ moderate pace, total time 1:50
12/31 Wed, AM 1:00 TM @ easy pace. 179 lbs this morning.
1/1 Thur, 0
1/2 Fri, 0
1/3 Sat, RUN A MILE FOR DAN, 4:00 track run, 25 miles. Late start, tired legs last 7 miles.
Total 7:10, 12/28 Weight 181

A pretty good week. In trying to not add too much time on my feet too rapidly, I took 3 zero days this week knowing that I would be finishing off the week with the RAMFD. Doubling up by running before work and then again at lunch is proving to be a good way to add time without impacting my family life. The RAMFD was very enjoyable. Around 400 people turned out for the track event. Some ran a lap and then headed off towards Robie Pt. and the Western States Trail. Others, like me, were being paid by the mile so were bound to the track for purposes of accuracy. The last 7 miles were tough and reminded me how much farther I need to go with training before I will feel in control running events longer than 25 miles. I just need to be patient, keep working and it will come. It was a great event in support of a great person. I'm feeling a little sore this morning but will be fine. Planning on getting out for a couple hours of easy trail running later. So far, so good.

Week Log:

12/21 Sun, 0
12/22 Mon, 0
12/23 Tue, 1:05 (20 TM, 45 work loop with Scherpinski) easy pace. Lifted.
12/24 Wed, 0
12/25 Thu, 55 min @ easy pace, Fort Ord with Chico.
12/26 Fri, 3:20 @ easy pace, Toro Park with Grant.
12/27 Sat, 1:20 @ moderate pace, Fort ord with Chico
Total 6:40 12/21 weight 181

Merry Christmas! An interesting week. 3 zero days with 3 quality days including a session of lifting that left me very sore for a couple days. In fact, I'm still feeling it today, Saturday. I ate everything in sight this week so I'm pretty sure that I regressed slightly with regards to the goal of dropping a few pounds to get to a more reasonable running weight. I'm going to be 175 lbs. by the end of January and see how that feels. The long run on Friday left me feeling encouraged as I finished feeling fine and was able to get out for a 1:20 run on Saturday with no problems. Next week should be another good one to be finished off with the Run A Mile For Dan. I'm shooting to get 25 miles in 4 hours. I'm pretty sure that's doable but not certain since I really have no idea what kind of distance I have been running - all of the runs I'm doing are recorded by time instead of miles. Saturday will be a good test.

Week Log:

12/14 Sun, 90 min @ easy pace, Fort Ord with Chico
12/15 Mon, 0
12/16 Tue, 60 min TM pyramid @ moderate pace (8:00,10)
12/17 Wed, 60 min TM @ easy pace (10:00), lift legs
12/18 Thu, 63 min @ moderate pace, Fort Ord with Chico
12/19 Fri, 40 min TM pyramid @ moderate pace (7:30,5), lift legs
12/20 Sat, 0
Total 5:13 12/14 weight 181

Another good week with consistent effort. Everything is feeling good with zero problems. The 3 treadmill runs, while pretty boring, I found to be a convenient way to get a run in at lunch and avoid the cold, wet weather. That completes 1 month back running.

Week Log:

12/7 Sun, 2:23, rolling hills @ moderate pace, Laguna Seca loop
12/8 Mon, 0
12/9 Tue, 47 min, flat work loop @ hard pace
12/10 Wed, 43 min, rolling hills @ moderate pace with Chico
12/11 Thu, 0
12/12 Fri, 55 min, tempo, flat work loop with Scherpinski
12/13 Sat, 60 min, rolling hills @ easy pace with Chico
Total: 5:48, 12/7 weight 181

Good week with some quality runs. Feeling good and trying to be smart and rest when I think I need it. Tired legs after the Sunday run but recovered quickly. Still very early in my training but am feeling pretty good. I've noticed that my weight is not coming off as quickly as it had in the past with the same amount of running - slower metabolism due to age? Not sure. Chico (my dog) is loving being back on the trails and is starting to look more fit as well.

Week Log:

11/30 Sun, 55 min, rolling hills @ moderate pace with Chico.
12/1 Mon, 0
12/2 Tue, 55 min, cement bridge loop @ moderate pace.
12/3 Wed, 0
12/4 Thu, 0
12/5 Fri, 65 min, rolling hills @ moderate pace with Chico.
12/6 Sat, 0
Total: 2:55, 11/30 weight 185

Light week - just getting back into it. Feeling fine with no injuries/physical issues. Now running in Brooks Adrenaline and loving them. Brooks just seem to fit my feet really well. I run in the Cascadias, Glycerine and now the Adrenaline and really like all 3.