May the Mass x Acceleration be with you

Running in Anaheim after several hours in Disneyland - 6.1 miles in 44:39 (7:19/mile)

Late afternoon run, 80 degrees. Felt pretty good, though.

Anaheim after several hours in Disneyland - 9.08 miles in 1:07:37

Running about 5 pm

Nice day,not quite as hot as yesterday. Plus a refreshing breeze. The first 3 miles were away from the sun, wich helped, too. Nice views of Anaheim Angel Stadium, Azusa Pacific, and other areas of Anaheim. I noticed there is a running path that follows along the aquadeduct. Will have to check that out another day. Apparently it is called the Santa Ana River Trail, and the closest trail head is 3 miles from HoJo Anaheim, so only for longer runs.

2.5 miles warmup to Trident Track in Anaheim - 21:04

3x800@5k, 2x400@faster, all with 400 recoveries

3:00.25
3:03.50
2:58.00
86.50
84.75

2.5 miles cooldown back to hotel - 20:21

My left knee is getting pretty sore from all the sidewalk running, and running on tired legs.

Vickory route - 4 miles in 31:01

My left knee was so sore I took extra days off, and cut this run from 12 miles down to 4. However, on the run the knee just felt a little tight, but not sore. My legs, though, were pretty stiff from all the driving, and running felt uncomfortable.

Warmup:

2.35 mile warm up in 18:48

2x2 min@1/2 marathon pace (500m in 2 min)

4x150m @ 5k pace or faster (33.25, 33.5, 33.75, 32.0)

Workout:

4:33.9
4:33.9
4:28.2
4:25.4
0:42.5
======
18:43.9 5K

The pace felt pretty good throughout. I was a bit tired on the last one, but not terribly challenged. I thought about doing a 5th one, but decided to just add on the 200m instead, because of my right knee still being a little sore.

Cooldown:

2.35 miles in 19:31

SEJ-5 Mile loop - 5 miles in 39:34

My legs were so tired the first 3 miles. Obviously yesterday's workout really drained me, more than I could've expected.

Splits: 8:08 - 16:11 (8:03) - 24:09 (7:58) - 39:34 (15:25)

Military Rd Route - 8 miles in 59:21

The pace felt fairly easy, not pushing at all. But my left knee was hurting more than I expected and my running form felt wobbly. I was still pretty tired beforehand from Monday's workout.

Splits:
0.5 - 03:46
1.0 - 07:32 - 3:47
2.0 - 14:51 - 7:18
2.5 - 18:40 - 3:49
3.0 - 22:26 - 3:46
3.5 - 26:03 - 3:37
4.0 - 29:41 - 3:38
4.5 - 33:27 - 3:46
5.0 - 37:12 - 3:45
5.5 - 40:57 - 3:45
6.0 - 44:26 - 3:28
7.0 - 51:59 - 7:33
7.5 - 55:44 - 3:45
8.0 - 59:21 - 3:37

3.05 mile warmup in 24:16

10 hills with recoveries. Hills are approximately 150 meters, recoveries about 170 meters

1- 31.35
2- 32.31
3- 31.65
4- 31.75
5- 29.44
6- 30.82
7- 30.46
8- 30.51
9- 32.40
10- 30.09

3.05 cooldown in 24:43

SEJ-5 mile loop - 5 miles in 38:08

Felt good. It was pretty warm out. I was waiting for some heat so ran later than usual (2pm). It was mid-80's, but there was still a breeze that was pretty refreshing.

7:53
15:27 - 7:34
23:10 - 7:43
30:43 - 7:33
38:08 - 7:25

Vickory route and Allison loop - 14 miles in 1:48:13

Horrible run. The first half was so-so, but the second half I died in the heat. It wasn't super hot, but it was up to 80 by the end, and I just seemed to be dehydrated. Also, my legs have been sore for a few days and just plain tired. At mile 8 I planned to speed up to 7/mile, but after the first mile at that pace I had to drop that. I struggled over the last 5 miles, kept thinking about stopping or taking a short-cut. But I persisted, and now I have a tough run to look back on when I run in the marathon in a couple months.

Splits:
1.0 - 8:02
2.0 - 15:44 - 7:42
3.5 - 27:32 - 11:48
5.0 - 38:59 - 11:27
6.0 - 46:38 - 7:39
7.0 - 54:13 - 7:35
8.0 - 1:02:03 - 7:50
9.0 - 1:09:08 - 7:05
11 - 1:24:38 - 15:30
12 - 1:32:38 - 8:00
13 - 1:40:38 - 8:00
14 - 1:48:13 - 7:35

Warmup:

2.35 mile warm up in 19:16

2x2 min@1/2 marathon pace (500m in 2 min)

4x150m @ 5k pace or faster

Workout:

2 sets of Circuit training, including 4x700,1x800 and 100m jogs between:
700m @5K
2 chin ups
36 ab crunches
15 Burpees
15 Pushups
30 squats
700m @5k
12 squats with concrete block shoulder press
10 feet-elevated pushups
36 low-back extensions
15 bench dips
15 lunges each leg
700m,800m @ 5k

Splits: 2:38, 2:35.5, 2:36, 2:38, 3:02

Cooldown:

2.35 miles in 20:06

WTC-CH route - 6 miles in 48:18

6xLM, 6xCM
Easy run on trails

3.05 mile warmup in 24:17

10 Hills on trails. I took a little extra rest between each one in order to run each one quickly with good form. About 150m hills with 170 recovery
30.12
30.38
29.53
29.69
29.64
29.03
28.63
28.55
28.73
27.16

3.05 cooldown in 23:47

Military Road route - 8 miles in 1:00:23

6xLM, 6xCM
Easy run. I made sure the keep the pace very relaxed, very easy. No pushing and very little effort. Left knee doing better.

Splits:
2 - 15:00
3 - 22:43 - 7:43
4 - 30:10 - 7:27
5 - 37:49 - 7:39
6 - 45:13 - 7:24
7 - 52:47 - 7:34
8 - 60:23 - 7:36

 2 sets of:
20 pushups
12 squats with 15pound shoulder raise, or 36 squats
40 crunches
40 back raises

2 sets of
18 Bench tricep dip
15 Burpees
15 Lunges (second set with 10 pound running arms)
10xCM

Vickory route - 12 miles in 1:29:15

My left knee was feeling better again today. Just a little tight. The run felt good and easy. I ran the last 4miles in mp effort. I made sure not to run too fast on that part, just wanting it to feel easy, like the middle of a marathon, not the end.

Splits:
1 - 0:08:11
2 - 0:15:57 - 7;46
3 - 0:23:43 - 7:46
4 - 0:31:22 - 7:39
5 - 0:38:52 - 7:30
6 - 0:46:24 - 7:32
7 - 0:53:43 - 7:19
8 - 1:01:10 - 7:27
8.5 - 1:04:37 - 3:27
9.0 - 1:08:11 - 3:33
9.5 - 1:11:44 - 3:33.5
10.0 - 1:15:14 - 3:30
10.5 - 1:18:40 - 3:26
11.0 - 1:22:12 - 3:31.5
11.5 - 1:25:44 - 3:32
12.0 - 1:29:15 - 3:31.5

Warmup:

2.35 mile warm up in 18:31

2x2 min@1/2 marathon pace (500m in 2 min)

4x150m @ 5k pace or faster (32.9, 33.1, 33.8, 31.8)

Workout - 5x1200:

4:32.4
4:33.1
4:29.1
4:27.5
4:25.5
======
22:27.6 6K

My legs were sore even on my warmup run. The first two 1200s were pretty challenging, but once I got going, by the 3rd one I was loosening up, and getting stronger mentally. I didn't really decide to do the 5th one until about half way through the 4th one. Decided I was feeling un-bad enough to keep going one more.

Cooldown:

2.35 miles in 19:32

Easy run on trails - 6 miles in 47:39

I've been really sore and tired lately. Still this run felt pretty good, especially the second half.
Splits: 8:02 - 8:20 - 8:01 - 3:56 - 7:41 - 7:42

3.05 mile warmup in 23:53

10 hills (about 150 m) with jog back down for recovery (about 170m)
I was having some hypoglycemia that affected the first few hills. By the 3rd one I was starting to feel better, and by the 5th one I was pretty much feeling normal.
Hills:
31.00
31.83
30.13
30.89
30.30
29.50
28.30
28.21
27.92
26.93

3.05 cooldown in 23:25

2 sets of:
20 pushups
30 body weight squats
40 crunches
40 back raises
15 wide outs

2 sets of:
18 Bench arm dips
15 Burpees
15 Lunges with 20 pounds
10 Iron Crosses
10 Scorpions

Easy run on trails - 6 miles in 48:49

Vickory route and SEJ 5 mile loop - 16 miles in 1:59:02

11 miles at a relaxed pace, last 5 miles at MP. As usual, the middle miles were the hardest to endure. The last 5 felt pretty comfortable. Mile 2 of the MP part I even forgot I was trying to run a specific pace. I also switched to my lw trainers for the last 5.

Splits:
01 - 0:08:08
02 - 0:15:51 - 7:43
03 - 0:23:42 - 7:51
04 - 0:31:28 - 7:46
05 - 0:39:06 - 7:38
07 - 0:54:25 - 15:19
08 - 1:01:54 - 7:29
09 - 1:09:27 - 7:34
10 - 1:16:56 - 7:29
11 - 1:24:25 - 7:29
12 - 1:31:22 - 6:57
13 - 1:38:21 - 6:58
14 - 1:45:22 - 7:02
15 - 1:52:10 - 6:48
16 - 1:59:02 - 6:52

Vickory route - 4 miles in 31:08

Felt a little sore, but was able to loosen up and feel pretty comfortable by the end.

I'm taking an easier week this week, to hopefully recover a bit before launching into the next phase of marathon training. This workout was pretty easy overall, and on the cool down I hardly felt the effort.

Warmup:

2.35 mile warm up in 18:36

2x2 min@1/2 marathon pace (500m in 2 min) - 2:01.5, 2:07

Workout:

300m @5K
15 Pushups
36 ab crunches
15 Burpees
10 Scorpions
30 squats
300m @5k
12 squats with concrete block shoulder press
36 low-back extensions
10 Iron Crosses
15 bench dips
15 lunges each leg
300m @ 5k

Splits: 1:08.4 (30s), 1:08.75 (28.6), 1:09.6 (29.4), 1:08.4 (34.1), 1:08.8 (31.5)

Cooldown:

2.35 miles in 18:28

Treadmill - 6.01 miles in 46:49

It was raining today, and cool outside (mid 50's) so I opted to run on the dreadmill. I started out slowly, then ran a couple miles at 7:53/mile, then sped up to 7:41/mile. Ran on a 1% incline.