Bob's blog

Easy run on pipeline. Burch to rattle and back. Legs feel fine.

Ran a 1200 workout with the team today. The goal was to run I interval (see Daniels) pace 1200's. My pace was supposed to be 3:40. 

Warmed up 3 miles and did strides, drills, etc.

Started the 1200's and the first one was really tough. Legs felt heavy and breathing was vigorous. 3:42. 2:00 active rest.

Next 4 got easier by the interval with the last one feeling great. 3:41, 3:40, 3:40, 3:38. Was late for daycare so at $1/minute my last interval was a mad dash to get back and pick up the boy.

Luke was impressive to watch on these.

Ran a progressive run today. Started the extended zoo loop at a pedestrian pace. Once I got up to 11th ave the pace picked up a bit but not much. Rolling hills through the university to the zoo saw some surges, but still a relaxed pace. The run finally came to me on the descent from shoreline and down sunnyside. Ran the last 3 miles (slightly downhill) in 15:35.

Ran an easy 10 miler on pipeline. Went Burch to point and back. Took 1:10 with a couple water stops for Bandy. I think she finally recovered from our Windriver trip. I don't think she was ready for 2 weeks of nonstop training at that altitude.

Saw 2 bikers trying to pass a lady jogger with an ipod on. They almost knocked her off the trail after asking her to move over half a dozen times. I actually felt for the bikers for once. 

Ran accelerator hills with the team today. 

Warmed up from JM to top of penance and back down. Ran the accelerators from the gate of the cemetary halfway up center st (where the gradient gets steep after the bathrooms). The goal was to accelerate on the gradual part of the hill up to the bathroom and then reach full R interval pace up to the turnaround. Ran 6 intervals. No watch, effort based pacing.

The first interval was ok. Takes my legs a bit longer than my young athletes to rev up. The next few got better and the last one was hard. I guess that is the point of R intervals.

The team looked good, especially varsity runners. They really gave the workout a good effort and did not seem to lose focus halfway through the intervals. JV needs work. They can't seem to figure out that there is a difference between pain and injury.
 

Ran in the Judge invitational this AM. Felt obligated as there were only 12 people registered in the open race.

Ran the course once to mark it and warm up. Ran the race at a comfortable but honest pace and ended up at 16:30. I focused on form on the hills and relaxing on the flats.

Ran the course again to cool down.