further, faster, funner

Looking back at October, it was a good month of running. I was able to, as I had hoped, use the long September vacation in France as a springboard to increasing the frequency, distance and speed of my runs.

I ran as far as 15.75 miles, the longest I have ever run in my life.

I took :54 off my 3M PR, closing in on my goal of running short distance sub <8:00 miles.

Reduced my 10M by 11:59 

I took 5:42 of my 15M PR 

I was able to run 6 miles in just under an hour, even with hills, thus bringing 10M @ < 10:00 pace within sight, even if it may be distant.

I averaged over 4 runs per week, I enjoyed it and my body has responded well.

Going forward in November, let's see if I can continue increase the number of runs this month by a couple, as well as the distance. I would also like to scratch away at some of those times. Need to stretch more and use the foam roller.

Not such a great week for running, between being sick and getting the house ready. Ran with Zack & Kim today in GGP. Slow run. We stopped a few times. Did a couple of sprints with Hugo. Once around the track with Ale.

13:00 pace

10:26 pace

I planned to have an easy run around the Presidio and perhaps explore some trails, but with all the consturction on Doyle Drive and other projects, this was hard. Tried to find a trail through the golf course that I saw on Google Maps. No luck. Made some golfers angry, I think. What a huge suck of natural and economic resources that sport is! In the end, I ran up and down more hills than I wanted to. I'm sore now.

11:19 pace

recovery run - sore from yesterday

Hills. Glen Park/ O'shaugnessey Blvd. I still feel the hills from my long run.

10:25 pace

woke up early, didn't feel great. had to stop early.

10:28 pace

Woke up at 3AM and couldn't get back to sleep. Read for an hour and a half whie it stormed outside. Around 4:30 it cleared mostly and I saw the nearly full moon sert behind Sutro Tower.Since it was supposed to rain all weekend, I decided to go for  a long run, taking advantage of the break in the rain. That lasted for the first hour. Then it rained for an hour. It was cold and I got wet! (I need to think about rain gear if I am not going to let weather be a deterrent to running consistently as we come to the rainy months.) But the run was fantastic even though I was uncomfortable for most of it.

It was dark for the first hour I ran and shortly after the sunrise, I saw something I had never seen before: a perfect half circle of a rainbow, right over the GG Bridge. It was magnificent. There were some light sprinkles but the clouds were scattered and the sun had come up, so the cliffs were cast into relief with the warm horizontal light. The north end of the rainbow seemed so close and was as if it had substance, even though I could see through it to the bright cliffs just beyond it. Just a couple of minutes before I saw it, I passed a guy on the beach setting up a beautiful shot looking in the other direction, back at the SF skyline silhouetted against clouds and backlit by the rising sun. It was a fantastic shot. As I saw the rainbow, I noticed a couple of other photographers running around trying to hurry up and get there shots of the rainbow. I smiled at them and kept running towards the bridge. A fellow runner coming at me yelled to me, "Did you see it, did you see it? Awesome!" just as I was motioning to her to turn around so she would not miss it. We were all happy for having seen it. I kept my eye on it as I got to the bridge and looked back at it a few times after the turn around. When I got to the two photographers, it had started to pour and they were frantically trying to cover their expensive-looking camera equipment while simultaneously jumping up and down whooping with joy. I guess they got their shots. These were middle-aged Japanese men, who normally don't jump and scream a lot in public, so that too, was a sight.

Next I saw the first photographer, running for his car. I called out to him,"did you get your shot?" "Stupendous," he replied. I don't think he ever saw the rainbow or was aware of it, since when I had seen him, his back was to the bridge the whole time.

This was my first run of any length in the rain. It was hard, but I think the right clothing would have made it better, even pleasant. And my quads were really stiff from too much hill running this week. There was pleasure to be derived from sticking it out though. I found my mind saying things like, "I should knock of for the day, I'm going to make myself sick running in this, in these wet clothes," or "maybe two hours is enough today, maybe two and a half, no need to run three if I am cold and wet." Nonsense like that. Luckily, I also told myself this is where one makes a choice about how one is going to run and a little pride and determination won out. Small victory, but maybe significant.

I need to make sure I use the foam roller on my quads thhis week and stretch my IT bands. Anyone out there have a good stretch or a link for that?

Getting ready to buy some new shoes. These ASICS DS 15s have been pretty good, but I am curious to add a pair of Nike Free and or a pair of Newtons.

My first run since I was struck by a truck last Tuesday while crossing the street. Taken by an ambulance to the hospital, where they x-rayed me all over and declared me fine. I'm still banged up a bit: Leg, elbow, neck and butt, bruises and road rash. My thigh looks and feels like it was worked over with a bat and a little sandpaper. My butt as well, though to a lesser degree. I think I'll be OK, but I have to see how my body responds to this little test.

This was a treadmill run, my first in over a year I think. I thought it might be less punishing on my body than roadrunning, as I took an inventory of my moving parts in action.

October was such a good month for running. I had such hopes for November. I'll see how December goes.

10:36 pace