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
Sunday, August 30, 2009
Friday, August 21, 2009
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)
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)
Tuesday, May 5, 2009
more toes
brief 15:45 toe striking jog.
calves bitched a decent amount.
Madison, WI. 6am. cool and overcast.
calves bitched a decent amount.
Madison, WI. 6am. cool and overcast.
Friday, May 1, 2009
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
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
Wednesday, January 14, 2009
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.
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.
Tuesday, January 13, 2009
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'
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'
Saturday, January 10, 2009
Saturday: run for 2:30
Richardson Ocean Park loop.
2hrs 30 minutes
got almost to the top of the gulch just past Honoli'i surf break. 16.4 miles. 9:09/mile
was quite slow and creaky at the start. did the first mile in 9:05 and seemed to keep that pace at least through mile 6. I got back to Richardson Ocean Park at 2:28:11 so I ran to the end of the road and back to do my full 2:30.
left knee bitching under kneecap a bit during the first few miles. Then shifted to IT band type knee pain.
will stretch tonight.
2hrs 30 minutes
got almost to the top of the gulch just past Honoli'i surf break. 16.4 miles. 9:09/mile
was quite slow and creaky at the start. did the first mile in 9:05 and seemed to keep that pace at least through mile 6. I got back to Richardson Ocean Park at 2:28:11 so I ran to the end of the road and back to do my full 2:30.
left knee bitching under kneecap a bit during the first few miles. Then shifted to IT band type knee pain.
will stretch tonight.
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