Training Summary: September 15 - 21

Monday 9/15 - 10+mi, 68:37, easy solo on the bay. 

Tuesday 9/16 - 10.03mi, 65:29, workout up Mt. Soledad, solo.  Solid effort, tough run.

Wednesday 9/17 - 13mi, 7mi solo and then right in to a 6mi at the Movin Shoes Run.  I did my run and met the Movin Shoes group and just continued in to that run.  It was a good way to get in a longer day without doubling.

Thursday 9/18 - 10mi, solo on the bay.  I threw in 10 X 1min on/off.  Good effort during the run with the pushes which are always harder than I remember!

Friday 9/19 - 9mi, 8mi with Di and the last solo, 6X100 strides.

Saturday 9/20 - 12mi total, ~3mi warmup, ~10k race, ~4mi cooldown.  See race recap.

Sunday 9/21 - 17.01mi, 1:57:23, solo through La Jolla to start and then down to the bay.  Started out slow and picked it up later.  Fairly tired from the race.

Summary: ~81 miles, 7 days.  I would say it was a very solid week for me.  I got in 80+ miles again, and this time it was on single runs, except for the race day.  I had a hard long run last Sunday, a solid hard hill run on Tuesday, pickups on Thursday, race Saturday with a less intense long run on Sunday.  So, counting long runs as hard days, I had 5 "hard" days in 8 days, which is great.  This coming week I will probably get in 2 workouts of some sort but I'll likely take a day off or a VERY easy day.  I am scheduled for a low week, I think, so it will work out well.  Things are looking up!

Race Recap: City College Invitational 10k

Result:  34:58, 5th place.

Well the time wasn't too flashy, although all reports point to the course being about 6.5mi, but my place was decent and that's all I was looking for.  The plan today was to try and snag a decent place to pick up a few extra points for the individual standings.  We didn't field a team so it was really just on me to do this for myself.

The course is on very uneven grass, wood chips, over little toy train tracks and on some nice dirt paths.  It is a loop course in which you do 4 "2.5k" loops.  Each loop starts out flat on very uneven grass, runs up a steep wood chip hill, around a sharp turn and back down the hill, then through a few sharp turns on wood chips, and then fairly flat for the remainder of the loop on dirt/grass and some interesting maneuvering over some toy train tracks.

The race plan was to run up with the "leaders" for about a lap and then see what happens.  I was probably 5 seconds off the leaders through the first loop, which was good.  This was good practice at running up with some of the guys I feel as though I should be running with once my form actually comes around.  This also put in well in the top 5 and I already had a clear 10-15sec over the next pack.  From there on out I just tried to maintain my pace as best as I could, push the tough, wood chip laden hill and accelerate on the downhills.  I think I probably lost a little time on the 3rd lap but regained composure and increased my lead to around 20sec over 6th place by the final half mile or so.

So I think I'd say I was happy with my place but I wish I could have stayed in contact with the leaders for a bit longer.  I had a relatively tough week of training, although i did take it easy the day before the race in hopes that it would lead to a good effort.  It was a good workout for sure and I can't complain.  I picked up a 5th place, which is my best so far this series, which helped me leap over a competitor or two in the standings and set me up well for the individual standings.

Next up is a 5k at Morley Field, home of the Footlocker XC Championships.

Mt. Soledad

The View From the Top during my Run

I did a "workout" up Mt. Soledad tonight and it went fairly well.  I never really know how this run goes but I always know it hurts!  The idea is to warm up for the first few miles and then pretty much run until it is uncomfortable to the top.  I wore my Garmin today to get a measure on a new loop from our apartment and it measured 10.07 which is perfect.  I use a program called SportTracks to keep track of mileage.  I have been REALLY bad about keeping my log going on days that I don't use the Garmin, which is most days.  I only wear it on runs I don't know, runs I want to know pace for and most long runs.  Luckily keeping this blog has given me a place to go back to later and re-record my miles in to my SportTracks file.  SportTracks is a shareware type deal and I think it is really great if you have a Garmin or similar piece of equipment because you can get all cool types of charts, maps, etc. with it.  I have tried out a few different programs for keeping GPS info in and this is by far my favorite, so I'd check it out if you don't already use it.

Anyways, to give you an idea of what my workout was like I thought I'd post a chart of the run up on the blog.  This chart shows elevation and pace.  I think the elevation may be slightly off because the top of Mt. Soledad is supposedly 822ft. and my Garmin only read it as 777ft, so who knows.  Well here goes, I think it is fun to see this kind of stuff and I'll try and show other runs at some point as well.  Enjoy!

Training Summary: September 8 - 14

Monday 9/8 - 10+mi, 64:53.  Ended up turning the day in to a progression run on the bay.  Felt good so I let my legs move as I went along.  8X100 strides.

Tuesday 9/9 - AM 7mi, 47:35.  Solo through La Jolla.

PM 6mi, around UCLA, including a mile on the track, with Millsy.

Wednesday 9/10 - 10+mi, 65:15.  Workout: 15min warmup/cooldown,  3X10min w/3min rest.  Each interval was progressively harder.  The "efforts" were as followed (be sure to read "effort" as just that, I did this completely off feel):  marathon-ish pace, tempo-ish pace, 10k-ish pace.  Felt really good and still getting used to doing workouts completely off feel.  This is a variation of a Robert Gary (Ohio State) workout that I really like, however his is done a bit more uptempo and on a measured 2mile loop.  I would like to get to the point where I can use this workout as a benchmark type workout that I can get on a measured loop.

Thursday 9/11 - 10mi, 73:45.  Easy 8 with Di and last 2 solo.  

Friday 9/12 - AM 7mi, 47:15, easy through La Jolla and back.

PM 5mi, 34:35, easy on the bay.  6X100 strides.

Saturday 9/13 - 2mi warmup, Aztec Invite 5k, 4mi cooldown.  See race recap.

Sunday 9/14 - 17.07 mi, 1:52:42.  SOLID long run mostly solo on the bay.  Started out the first mile with Di and ran in to Garrett for about 10min early on as well.  Went through 8mi in 56:25 and then the miles started to melt away as follows:  6:24, 6:16, 6:08, 6:07, 6:03, 5:59, 6:05, 6:17 (UP), 6:27 (UP).  The final 9mi was 55:48 which is pretty solid I think, especially at the end of an 80mi week and the day after a race.

Summary:  80mi, 9 runs.  Overall a good week with some good efforts mixed in.  I would like to have done the 80 in 8 runs, but some travel for work made me split the run on Tuesday.  However, having the chance to run on the UCLA track is always fun and it gave me an Mills some quality Patriot's discussion time.  The workout went well, although I feel as though I could have gone a bit harder on the initial intervals and saved too much for the final one, but it was my first time doing the workout and it was really an experiment more than anything else.  The race went pretty well and I look forward to moving up to a 10k next week.  

Race Report: Aztec Invitational "People's Race" 5k

Results:  8th place, 16:22.

Well I have mixed feelings about how this race went.  When I finished I felt as though I had raced pretty well and mixed it up early on, trying to hang with the lead pack through the mile. The course is actually pretty tough, all in the 2nd mile, which really kills your momentum.  I passed a few people just after the mile mark (5:0?) and from there I stayed in 8th place, briefly took over 7th on the switchbacks and then later got passed again by the same guy and finished in 8th.  It was my teammate Jeremy Brown, aka "7ft. Marine", that I passed and was then got passed by.  We worked together during the 3rd mile which is slightly downhill for the first half before you turn around for a slightly uphill finish.  

Now, the results confuse me a bit because 7ft. made a move on me with 600m to go and I wimped out and let him go, but according to the results he beat me by 11 seconds, which seems like too much.  Also, the guy behind me is listed as 1 second behind me and, after Jeremy made his move, I looked back and saw I had about 5sec+ cushion.  I did let up about 200m to go knowing I had 8th in the bag and he could have caught me a little but I don't think Jeremy put 11sec on me in the last 600m.  The reason I am rambling is that it sort of depresses me if he put that much on me and I just didn't notice and that Fernando caught me by so much.  Granted I pulled up at the finish and I guess that's what I get for not running through the line and giving less than 100% effort to finish.  Therefore, I should not bitch about it and take it for what it was.

Preliminary team results put us in 3rd, our first loss of the season.  We only fielded 5 guys and we were missing 2 of our top 5.  Adidas/Movin Shoes showed up with a full squad which we knew was going to be trouble even if we had a full team.  The other good team, BSK/Running Center, my old team, looks to have edged us as well.  Not the greatest moment in Lost Boys history but we will rebound and pick up that important 3rd win before the championship.

Knowing the season is still another 8 weeks before the championship in November and the fact that I want to do well next week in the 10k, I think the choice in this week's effort was a good idea.  I really pushed the start, cruised solo through the middle of the race, ran hard up with switchbacks and had a good go at it with 7ft. before we took the turn for home where I sorta shut it down.  Hopefully saving that effort will reflect next weekend.  I look forward to running double the distance of this week and seeing what I can do over a 10k that is on all grass with hills, sharp turns, a gap to jump...AKA REAL XC!

Updated standings:

Individual

Team

Mt. Laguna

Considering I have posting on a less consistent basis I am going to try and make sure I get in at least one post besides a race report or training summary.  I though as a nice "almost end of the week" I would post up some amazing pictures from our trip to Mt. Laguna last weekend.  Before that I will give you a quick low-down on the area.  Mt. Laguna, and the surrounding area, is located about 50mi east of the City of San Diego, but in San Diego County.  Please keep in mind, all you East Coast readers, that this state is so vast that even though it is really about an hour away from any city type buildings some people would actually refer to this as "in San Diego," it is a much different concept than I am used to.  Mt. Laguna itself is technically an unincorporated town with a population hovering around 90 people.  It sits at it's highest point around 6200' (mainly floating around 5600-6000') above sea level, making it a really great place for training.  

About 8 years ago there was a Fila sponsored training group that lived up here in preparation for the Olympics.  Greats like Sonia O'Sullivan and Craig "Buster" Mottram have been known to frequent the area to get in some altitude training.  It is a great area,  very quiet and definitely keeps you focused on your training...mainly because there is nothing else to do!  

Without further ado...here are some photos and captions for you to enjoy:

Me with Cleveland National Forrest in the Background (notice the burned remains from the 2002 (?) fires and the equally "HOT" pose by me!)

Looking down at the Anza Borego Desert with the Salton Sea in the distance (hard to see in this picture)...For a perspective we were standing at +5900' (Garnet Peak) and Salton Sea is -220' !

Di at Laguna Meadow

Jill Gaitenby Signed New England Runner at the Mt. Laguna store, no matter where we go New England follows!  (Sonia O'Sullivan signed Irish Runner can be seen next to it.)

Training Summary: September 1 - 7

Monday 9/1 - 10+mi, 69:20, solo on the bay.

Tuesday 9/2 - 10mi, 9 with Di and the last solo.  Did strides but had to stop after 4 because I had some pain in my back.  It felt better over the final 2 miles after the strides but I will watch it tomorrow.

Wednesday 9/3 - 12mi, 6.5 solo and then 5.5 with Wednesday Night Movin Shoes Run.  Fairly easy around 7:15ish pace for most of the run.

Thursday 9/4 - off, ended up really doing tons of stuff all day getting things done so we could leave by noon on Friday to go to Mt. Laguna!

Friday 9/5 - 10mi, easy 8 with Di and the last 2 solo.

Saturday 9/6 - 8mi, 64min @ 6000+feet.  Did a really amazing easy run at Mt. Laguna with Di.  Only my second run ever at altitude.  It was just beautiful scenery and that was part of the reason why we went so slow.  A bit short and slow but worth it!

Sunday 9/7 - 16.2mi, 1:56:55.  Easy long run with Di on the Bay, great run for her!

Summary - 66mi, 6 days, 7 runs.  Not an amazing week following my big week last week but it had a few reasons.  First life got in the way and I ended up having to take a day off.  Secondly we went camping for 2 nights in Mt. Laguna and between our 2 amazing hikes we did I was only able to squeak out an 8miler out there, granted it was at 6000+ feet!  Di and I actually went on 3 hikes this week (one in La Mesa on Labor Day and 2 up at altitude in Mt. Laguna) which was really fun.  Next week will be back around 80mi or so and we have a race as well which should be great.  I will likely still take a scheduled down week the week after which will help with the race the following week.

Finally caught up on blog entries, YES!

Training Summary: August 25 - 31

Monday 8/25 - 16.2mi, 1:46:55.  Long Run solo on the bay.  Felt really good and pushed my way through the second half of the run, sub 6:30 pace for the last 75min.

Tuesday 8/26 - 10+mi, 71:15, with Di around the bay.  Tagged along with Di while she did her workout of some "short fartlek."

Wednesday 8/27 - 12mi

Workout:  ~3mi warmup, 3X5min at 5k pace, 5X1min quick, cooldown remainder of the run.  Felt good and definitely got a solid workout!

Thursday 8/28 - 11+mi, 1:15:35, with JLew through La Jolla.  Longer than planned but felt decent, hot and humid!  Happy 25th to me!

Friday 8/29 - AM 7mi, 50min, easy with Di on the Bay

PM 4mi 28:00, easy on the bay with 4X100 strides

Saturday 8/30 - 12mi, 2mi warmup, Balboa 4 Miler race, 6mi cooldown, see race report.

Sunday 8/31 -16.2mi, 1:51:25, first 45min with Di and then solo.  Felt a little tired but not too bad.

Summary - 88mi, 7 days, 8 runs.  Wow what a crazy unexpected week!  Did not plan to run over 80, let alone almost 90!  I felt pretty good coming out of it all and got in a solid workout and a good race.  Plan to take it a little easier next week but still pretty strong.  We have a week off from races next weekend so that will be a nice break.  I am happy with the week and I just hope it wasn't too big of a jump, but so far, so good.

Race Report: Balboa 4 Miler

Results:  8th place, 22:08.

This is race #2 of the Dirt Dog Series and I would say I was happy coming out of it.  The Balboa 4 Mile is a San Diego tradition and it is definitely a tough course.  It is a relatively flat first mile, steep up and down 2nd mile, rolling 3rd mile and steep up and down again for the 4th mile.  To put it in perspective I have been told in the 44 years of it's existence only about half a dozen people of broken 20min.

As for my race I went out harder than last weeks 5k, going through the relatively flat first mile in 5:10ish and through 2 miles around 10:45.  It is a tough 2nd and 4th mile with some very tough footing and sand areas in the canyon, not to mention the very steep down and up you encounter.  I hung in around 10-12th through 2 miles and then moved up through the back half.  I ran a good last mile, even though I got out kicked by the same 18 year old that out kicked me in the Balboa 8 Mile just about a month ago!  I beat a few guys I wanted to catch up to and considering much more competition showed up this week I was still able to come in 8th overall and 7th as far as Dirt Dog Series runners go. 

The Lost Boys of San Diego, my team, grabbed our second win in two races and took the early lead in the series.  We added a few team members this week and we should have a solid team all year.  A few runners form adidas/Movin Shoes are still yet to show up to a race so we know it will be a tough fight for the series championship.  

Next up is the Aztec Invite 5k back at Balboa Park.

Here are the current standing for Dirt Dog through 2 races (very early on and lots will change!):

Individual Standings

Team Standings

Update Tonight

Sorry for the long time between posts.  I will update with 2 weeks of running and a race report tonight...I swear!

Edit:  Insanely tired and not feeling so hot after a long run will postpone the update to tomorrow.