track fan

No run today -- but I am excited to share that there is a new ultra running coach in town.  Ian Torrence has joined forces with Greg McMillan  -- and even if you don't want a coach, his blog is kind of interesting -- at least to you ultra folks out there (read, crazies).

I hope you are all having happy and pain-free running today bloggers!  At least those of you that are resting on those laurels after the fast racing this weekend!

AM:(9+ miles, 1:22:56).  Hilly run at pretty easy pace.  For having a week of recovery my legs are surprisingly dead and heavy.  I reduced my caloric intake a lot last week, to compensate for the lack of running -- but for some reason I still felt like I was trudging along carrying an extra persons worth of weight ... oh well, nice run anyway!

PM: (4 miles easy).

Happy running bloggers! 

1:03:28.  Easy run on the trail, before the rain came in ... good timing.  Still feeling a little sluggish today, but not quite "Michelin Man" (loved it Samantha!).  

Have to run, teaching this morning and two projects due today ... I can't believe I only have a month to rewrite my grant for resubmission, have a presentation for a external review of a grant, and I have two trips to DC this month!!  There are definitely not enough hours in the day.

Have a good day bloggers!!

AM: (11 miles, 1:35:08). 28:51 wu +strides/25:23 cd. My "workout" today was to run 5 x 5` @ steady state pace (7:24-7:36/mile) w/3` recovery. I have been feeling so strange this week, that I really wanted to do this on the track to see if I have been running harder than I thought lately (and that is why my legs feel sluggish) - I figured if I struggled with this workout then that would mean something else entirely. But mainly, I just wanted to make sure I did not run too hard today. I modified the workout slightly into 5 x 1200 @ SS pace w/600 recovery (target for 1200 was 5:33-5:39). It had been so long since I   had run at this pace I knew it would be a little difficult to find ... 5:19 (3:25) 5:23 (3:22) 5:39 (3:23) 5:28 (3:26) 5:23. A little on the fast side, but I was relaxed and finally I just went with the effort-based workout and did not worry about splits. Felt good to be running a little hard again. It is going to take a while to remember what 1/2 marathon training pace feels like ... better get used to it before the long tempo runs begin!

PM: (easy 4). I just can't get these done before 8PM ... every single T/Th I try to get out before it is dark, but I always get stuck at work ... I have meetings all day today, so I am positive I won't be leaving my office before 8 tonight ... luckily, there are a few people still out in the park at this time of the night -- and it is not as busy as it can be at 6PM.

I hope everyone is feeling good today, and I hope you got some sunshine where you are!! Spring is almost here!

1:03:41.  A little too fast recovery run up Yeatman trail -- no wonder my hamstring yelled at me a couple of times.  It generally takes me about 1:05-1:06 to run all the way to the top of the "big hill" and back down.  Anyway ... beautiful morning.   I am going to work really late tonight, in hopes to finish my lecture for Monday and get some work done, so I don't have to come in over the weekend.  I think both Dean and I are a little overworked right now and need some down time -- and we need to finish re-unpacking our house after the flood.

Have a wonderful day and a great weekend bloggers! 

AM: (8+ miles, 1:11:25). Nice hilly run. First time I have felt this good all week. Did not run hard, but focused on running consistently both uphill and on flat and downhill portions. Nice day, got up a little late this morning, so my work day is a little rushed.

PM: (easy 4).

Need to finish as much work as possible today so I can take time to watch track and field tomorrow! I LOVE this time of year!! Reebok games will be on Sunday 2PM EST on ESPN2. Next meet will be the USA Indoor Nationals on the 28th.

Have a wonderful weekend bloggers, run safe, stay dry (don't trip on the snow and ice)!

1:59:34.Wow what a great training run.   Very slow going because it was hilly.  I woke up to pouring rain - it had been raining most of the night (snowing in the mountains but just not cold enough for ours, since they are only ~5000 ft).  Luckily, I am a great procrastinator so by the time I got started it was only sprinkling. 45F and wet is not too bad, but I really wasn't sure what to wear ... (shorts I knew, but top??).  I ended up picking a short sleeve shirt because I wanted a pretty tight shirt that would not get too heavy in the rain ... then I thought, "what a perfect day for arm warmers!!".  Yes indeed.  It started raining pretty heavily again after the first 20 mins and so within the first hour I was soaked -- but warm and comfy.  After about 9 miles it warmed up enough that I took the arm warmers off, what cool things they are!

So, the run.  It was super hilly.  Since most of my usual long run venues are dirt roads or trails I had to pick something new for today.  I decided to do my usual hilly Saturday run and then a ~6 mile loop that Dean had done that I haven't done before -- the finish is basically my uphill from the Pima College track.  Pretty much every single mile of this run is up or down.  The longest uphill segment is about 2 miles and the steepest uphill is about 1.5 miles.  Nothing is too steep though - which is good since I hate downhills.  I would say probably about 2% grade up down.  Arthur Lydiard would absolutely love this route.  Anyway - I felt pretty good, the last 2 miles were tough, but I ran them pretty hard and felt really good. 

Bernard Lagat ran an indoor American record for the 5K today -- Ann Pierce (nee Willard) and Shannon Rowbury also ran great races ... I love Track and Field!   Nick Willis (NZ) won the mile in 3:55 after having hip surgery last year for an injury similar to our therapist thinks that Dean has -- so it gave Dean a little hope that he might someday be able to run again.

 Happy Sunday bloggers!

AM:(10 miles, 1:32:21). Probably a little longer than 10, I ran 9+ miles and then did 8 x 100m strides. I have two ways to figure out when to "turn around" in my runs, either I run for the alloted amount of time, or if I am running a bit faster than normal (at the same effort) then I run to a specified turn-around point. Today I ran to my turn-around point - and I was there with about a minute to spare ... pretty cool, I was not running any harder than usual, and I felt really good today.

PM:(4 miles easy).

very busy day today ... I am wishing happy trails and awesome miles for you all today!!

1:01:08.  Yeatman trail. Lots of work today and early morning class.  Saw a herd of mule deer, they were very cool!  Just to explain how sleep deprived and stressed out I am right now, I was getting ready for my run last night (about 8PM) and I changed in my office.  Then I hit the restroom and walked to my car to drive to the park.  I don't know why, but I looked down at my feet ... one Nike Free and one Nike Pre ... drat.  

I will have to write the story of the co-eds in the park another time ... I hope I remember it later ;-).

Happy Wednesday bloggers!  it is snowing in the mountains -- it is cold enough that it might be snowing at my house -- alas, I am not there.

AM: (11 miles, 1:29:43).  30:51 wu/ 29:12 cd + 4 mile SS run (7:24-7:36/mile).  Ran down to the track, it was a bit windy, but luckily I wasn't doing any speed work so the wind wasn't too bothersome.  Man, I just love this pace, it is still my "sweet spot", once I get into it, I can just relax and it just comes, 7:33, 7:25, 7:23, 7:16.  My "running uphill" legs are a little tired, but I know the circuits I am doing will make me strong, so I am trying to love them ;-).  Still horribly sleep deprived, but I guess I am getting used to it.

Ok ... I am sure this story will be a little anti-climatic, sorry I got your hopes up.  It was pretty funny on Tuesday night, maybe just because I am a little punch-drunk this week.  Anyway.  So, I left work late (reference: two different shoe story) and drove over the only lighted area in town to run my easy 4 miles.  As I am getting out of my warm-up pants these two really young college students come over to me.  Apparently they had locked their keys in their car and wanted to borrow my cell phone.  Of course I said yes, and as one sister dialed the number the other one started telling me about the "nice cop over in the police car who seemed nice but wouldn't help them".  Wow, I was surprised (I have always found cops pretty helpful, especially when it comes to helping cute co-eds).  Apparently, they (the cops) aren't allowed to use the slim jim anymore to open peoples cars, and for some reason would not let the girls use his phone.  I found this odd, but ... what do I know?  So, the girls have to call their Mom, to get the number for a friend, who has the number for the roommate who can either come and get them or get a key?  It was taking a really long time and there was a lot of "can you call me back ..." etc.  It was already 8:30PM so I gave them my car key, showed them my secret hiding place and told them where to put my phone when they finished and went on my run.  about 40 mins later I was back at the car and the girls were hanging out by the cop car. They ran over and told me that their ride was there and that the cop was going to drive the 800 meters across the parking lot to tell their ride where they were ????? hmmm???  anyway, they were huggy and happy  and all was well with the world.  After they left I went and asked the cop who was flirting with who?  He laughed.  Then I told him I was surprised he couldn't help them and what were they supposed to do if I hadn't helped them.  He said that the city won't let them break into peoples cars anymore and that he offered to call the city contractor to come and do it (it would cost $50) and the girls said no.  He then said that they did not know the local number they needed to call and he wasn't going to let them use his phone to call long distance to ask Mom and whoever in Kansas for the number (? I did not know they were calling long distance, but it really doesn't matter).  He said that they had their iPod and could have sent people facebook messages or something, but that they did not have reception in the park and he had told them they could go to McDonalds for free internet. He said, "I did not know what else to do for them, they were co-eds from the U you know" ;-)  ... I wasn't sure what he meant, so I left it alone ;-).  It was pretty funny at the time though - both his reaction and the fact that I had no idea what the real story was all about -- but it was mighty complicated when all the pieces came together ;-).

Have a great day, and watch out for spacey, albeit cute, co-eds!

1:00:48.   Yeatman trail -- beautiful day.  I don't know why, but I felt awesome today.  I ran to the top and back - lots further than on Wednesday's run -- probably closer to 7.5 miles.  No wildlife though, I saw about 12 deer on Wednesday, today only one Rhodesian Ridgeback (like my dog Keiko, but Keiko is much prettier than this one was ;-) ).

Have a wonderful weekend bloggers!

AM: (9+ miles, 1:20:19).  ~8 miles + 8 x 100 m strides.  A little sore today, yesterday I had some ART -- didn't hurt as much yesterday as it did today.  Funniest thing?  Poor John, he was about to cause me much pain and I knew it and took a deep breath and tried to act stoic.  Dean laughed at my face and John said, "I love my job" as I started to almost cry ;-). Dean thought that was pretty darn funny.

PM:(4 miles easy).

Happy Saturday bloggers, have to watch USATF cross-country!

HOLY COW.  Colleen DeReuck won the masters women's 8K by 1:45!!  She would have placed well in the men's race! WOWOW!

Probably closer to 14.5 miles ... 2:04:52. I ran my "flat" loop ... near Old Tucson ... ran the big loop (about 8 miles in 71`) and then ran the inner loop, with the last 20` hard; given my workout this week I would guess the hard bits to be 7:40-7:50 depending on how sandy the footing was and how many little hills I was climbing.

Lots of birds out today, it was pretty warm, warm enough in fact that I was paying attention to the "sticks" on the trail -- in a month to 6 weeks it is likely that they won't be sticks; which, of course, reminded me that we have to "snake guard" our yard soon. The desert museum uses a fine chicken wire that they bend into a "L" and then you attach it to the bottom of your fence with the lip sticking out (backwards). It then lays on the ground and about 6" up the fence. The finer the chicken wire the smaller the snake that it keeps out. I am pretty sure we will have them in our back yard, but the dogs don't go out there so it won't be as much of an issue. Such a beautiful day.

I have to change up my running schedule this week because I have a business trip on Wednesday. The bad part about living in the west, and Tucson in particular, is that it takes nearly 6 hours to travel to DC and parts East ... I have to be in DC by 7PM on Wednesday for a dinner so I have to leave here by about 7AM - for the 6 travel hours and the two hour time difference ... and no nonstop flights from here. Anyway, I won't have a day off until Wednesday, so I was trying to keep my run pretty easy today.

I hope you have a wonderful Sunday bloggers!

7+ miles, 1:04:56.  Ran to the top of the mountain on the Yeatman trail.  Pretty morning.  Running off to get ready for class.

Have a great week bloggers!
 

AM: (10.5 miles, 1:33:02).  Hilly 10.5 + 8 x 100 m strides.  I ran into some friends on the run (two ironman triathletes) and ran a little way out of my way to run with them to catch-up. I don't know how long the extra bit was, but it took me about 6-7 mins to get back to my regular route - not a mile so I am calling it a 1/2.  

PM: (4 miles easy).  

Very very busy day today and I have to get my run in early enough to pack tonight and eat dinner with Dean (poor guy, I usually make him wait until about 9:00 or later). 

I hope you are having a wonderful day bloggers!
 

1:00:03.  Might have been closer to7.5.  I started out running on the road (literally, since there is still a foot of snow on the ground and no sidewalks or paths) - but it was pretty dangerous (especially in the dark) so I ran 8.5 laps around this man made lake (~1200m/.75 miles).  It was boring, but better than a treadmill (in my opinion). 

I was supposed to do a workout this morning, but things were bad yesterday, plane delays and long day of travel meant that I only had one meal (plus a power bar and a little bag of almonds).  Then, last night I did not sleep well. I woke up at 5 to run (3am my body time) and just felt horrible.  So, I laid there for another 1/2 hour and decided to try to heal and eat better today and do my workout tomorrow.

Busy day today - long meeting and lots of work.  Tomorrow will be another travel day. 

Hope you are all doing well and staying dry and warm!

1:38:37.  30:54 wu/32:59 cd.  fartlek workout 20 x :30 @ 5K pace w/1` recovery.  The faster parts were supposed to be at about 6:45 pace, but I had to do them uphill so I am sure they weren't much faster than 6:50 pace, and maybe closer to 6:55.  Very limited places to run, so I just ran around the neighborhood (staying at some friends house near Chevy Chase) and then found the flattest place around to do the fartlek part.  Even then I had to choose between uphill or downhill for the faster bits, I chose uphill - only about 1-2% grade so it wasn't really a hill workout.

Another day another very little food.  We worked through lunch and they ordered in some sandwiches - but forgot to order any vegetarian for me, even the salad had bacon in it.  So, yesterday I had a power bar, a little thing of yogurt and fruit for breakfast and lunch.  Had some nice Indian food for dinner though so I am not starving, just running a slight calorie deficit. 

Long travel night tonight, but at least I will be sleeping in my own bed.

Happy weekend bloggers!

AM: (8 miles).  Did not do my usual strides because I had a workout yesterday and I need to recover a little for my long run.  Yesterday was an incredibly long day.  2 hours to drive to the airport ... 2 hour flight delay meant I missed my connecting flight to Tucson, did get to Phoenix and took a shuttle home -- time of arrival at home was 1AM.  Another day of substandard nutrition.  I have been taking Emergan-C like crazy, I hope it helps!

PM: (4 miles easy).

Have a nice day bloggers!  Raining (snowing in the mountains) here, but hopefully just cloudy and chilly tomorrow ... 

2:00:28.  Nice run in Tucson Mountain Park.  Today I really felt the lost 3,000 calories from this week.  I was a little sluggish in the middle miles of my run. I picked it up the last 20`, probably not as fast as I usually do, but it was still a solid effort.  It will probably take me a couple of days to get my metabolism back to normal, but I am sure no real harm was done.  I just need to focus on eating healthy and keeping up with the Emergen-C to keep my immune system working hard!

Today I have to get my talk finished for a big meeting we are having on Wednesday and Thursday this week.  We were supposed to have them ready on Friday, so they could make copies for the exernal advisory board members (a group of scientists that will be reviewing our program) - but since I was out of town (and friends with the project director) they gave me until tonight!  I am the director of the statistics and bioinformatics core, so I have to tell the advisory board about all the work we have done over the past year - and what our plans are for the upcoming renewal submission in 6 months.   I am giving a midterm tomorrow, so luckily I don't also have to prepare a lecture.  I am so tired, what I would like to do is take a nap.  oh well.

I hope you are all enjoying your family day and the rest of your weekend!!

AM:(12 miles, 1:41:00 - wow, no seconds!).  30:05 wu+strides/26:41 cd (uphill home) + 6 mile steady state run (target pace is 7:36-7:24)  in 44:10: 7:29, 7:27, 7:26, 7:22, 7:16, 7:10.  It was a nice day for a run, about 45F and sunny, a little windy - but it wasn't excessive.  I really ran "inside myself" today.  I ran the first 2/3 of the workout concentrating on what the pace was intended for - comfortably hard pace that you can run for an hour - then allowed myself to run a little harder the last 1/3 as long as I did not compromise the workout ... it was a great training stimulus I think.  I was constantly assessing and reassessing my breathing, running relaxed and just letting myself work into the groove.  Highly enjoyable I have to admit.  I feel so lucky to be healthy and feeling good.

PM: (easy 4).

Have a wonderful day bloggers! 

1:03:06.  Recovery run on the Yeatman trail.  I missed my trail!  It was slow going at the start, but I have no idea how I got home so fast (I turned around at about 33  mins).  Very busy day today...

Hope you are all doing well! 
 

AM: (4.5 miles ? , 43:41).  Hmmm.  Probably a little further than 4.5.  I had to get to work early today for the external advisory board review (and my presentation).  I pretty much ran the same way I run on Saturdays without a watch, so I was surprised to see it was 43 mins ... I did add on a little bit but maybe I am running further on Saturday than I thought, interesting.

PM: (9.5 miles, 1:18:30).  Ran ~8.5 miles and then did 8 x 100 m strides.

The talk went well, kind of, it is hard to explain but I called Dean after the meeting was over (mine was only one of many many presentations), he asked me, "how did it go?", I said, "it must have gone well because one guy picked an argument with me, and then afterward two people came up and told me they agreed with me and one person asked I would consult with their company".  hmmm, what a weird world I live/work in.  

I hope you are all doing well and that your running is fun and fulfilling! 

1:03:43.  Beautiful morning -- the trail was particularly beautiful because of all the rain there is a lot of green these days!

Have a great day bloggers! 

AM: (9 miles, 1:20:30).  8 hilly miles + 8 x 100m strides.  Watching the storm roll in, it looks like a wet PM run today. I am worried sick about a good friend of mine from grad school who lives in Talca, Chile along with the family of one of the grad students that I work with.  Talca is a medium sized town in the mountains between Concepcion and Santiago (about 100 miles from each). 

PM: easy 4 -- I might wear my watch tonight because I want to see if what I have been assuming was 4 miles is more like 4.5.

Rest well my blogger friends.

1:59:33.  40F, raining, windy and a very very hilly run.  I am not complaining - but this was, weather-wise a pretty tough run.  It rained all night and was pouring when I got up this morning.  I waited until it was more of a "drizzle" before I started.  Since it was on the cool side I decided to wear tights, mainly because I knew it was going to rain the whole time and I hate wet sticky shorts.  At first, especially on some of the uphills, I thought I was going to regret the tights -- but after about 20 mins I was soaked through and after the first 40  mins I was into a stiff headwind and it was cold.  By the last 30 mins my hands were numb from the cold wind and wet gloves and I was very happy to be in tights ;-).  I ran the last 20` hard -- the very last 2 miles are uphill (some parts are pretty steep) - it is a stretch of road that when I run "down" to the track usually takes me about 19 mins -- I ran it in 16:53, probably 7:45 pace on the gentler incline and about 8 min pace on the serious uphill part.  All and all a very good training run, it is a good "rolling" course with at least 4 very steep sections and so the body gets used to "work hard" and then "recover" for the whole 2 hours ... no "sleeping on your feet" ;-).

I hope you are all having a wonderful family day -- enjoying birthdays, successes and warm nights at home!