episode VI: a new hope

i signed up for a race and restarted training.

Wed March 24: 2 x 600, 400, 300, 200, 100 intervals w/SCTC @ Soquel High School Track. distance in meters. a few warmups laps. 34 pushups. stretching.

Friday March 26: hill sprints. 10x @ Henry Cowell Redwoods Park. Felton, CA. with Pascale. I'm teaching Pascale about technique, efficiency and other running lore. She sprained her knee a few months ago and has had consistent problems running flat, easy jogs since then. Hopefully a month of weekly hill sprint workouts will assist her in getting back into a running groove.

tomorrow is some kind of speed workout w/SCTC @ Soq High. Purportedly all of the folks who do this workout each week are capable of sub-five mile times. This should be amusing.....

aug 30th: 3.2miles

10:30am.

3.2 miles

westwood road to kingham ranch and back.

slight uphill out and downhill back.

70-80degrees. sunny. forest shade on most of run.

paved

15 weeks till CIM

I was noodling about in my head fantasizing about my next marathon and how I will shatter all galactic records and so on and so forth the other day. Then I started wondering how many weeks until the next CIM (aka Sacramento Marathon). Counting weeks in my head it seemed like I was inside the 16 week temporal boundary and therefore will once again be training using an abbreviated 18 week calendar.

2009 CIM: December 6th (Sunday)
Today: August 21st
weeks till race: 15 weeks and 1 day (unless I counted wrong which is always a possibility)

my proposed training regime is here

but I'm already planning to modify it using the following parameters:
1: i know I can do the distance
2: i want to run faster this year (2008 CIM was 3:14:47)
3: modify the training plan to concentrate on strength and speed (more hills, more sprints, more intervals)
4: use Yasso's to track my estimated race time at least twice during training

w/regard to #3 when I say "more" I mean "more than last year's training regime"

keeping in mind that last year when I trained for CIM I started late and skipped a lot of workouts.

so there you have it.

race goal: 3:00 or faster
training goal: no injuries due to overtraining

tangential goal before January 1, 2010: run a mile as close to 4:00 as I can manage. not sure whether to try this before or after the marathon (currently thinking to try it on December 30th or 31st)

more toes

brief 15:45 toe striking jog.

calves bitched a decent amount.

Madison, WI. 6am. cool and overcast.

we resume

25 minutes.

easy pace. running. practicing toe striking. left calf showed minor fatigue @ end of run.

location: Felton on Zayante Creek Road.

weather: overcast with very slight drizzle.

time: began just before noon

tuesday & wednesday

tuesday: skipped/missed 30 minute easy run. work day was busy and coached night time soccer game. by the time I got home at 9pm i was beat and decided to stretch and go to bed instead of running for 30 on the treadmill.

wednesday:

2 hours easy
richardson ocean park to scenic lookout north of the singing bridge
14.4 miles
8:16/mile
left leg had all sorts of things to say. ankle, knee, arch, hamstring above knee, gluteus were all chiming in with complaints at various points during the run. nothing seemed too serious, but i guess the left leg and lower back want more stretching. or more donuts.

Monday: ride easy

Easy bike rider. 60 minutes.

Watched a fine movie called Fido. It's about a boy and his pet zombie. B-movie all the way, but entertaining. Zombie boy scouts. That's all i'm sayin'