tag:blogger.com,1999:blog-64990439465073360932024-03-14T01:36:53.628-07:00Running On CoffeeA blog originally started for running, food/recipes, workout-related reviews.
Now a blog I halfheartedly maintain to document mostly running/trail running/hiking.RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.comBlogger291125tag:blogger.com,1999:blog-6499043946507336093.post-68719342624035484892014-02-03T09:20:00.001-08:002014-02-03T09:20:06.769-08:002012 vs. 2013<p>I would do one of those “Best Of” posts, but I didn’t really post all that much in 2013. I’m off to a similar start for 2014.</p> <table style="line-height: normal" cellspacing="0" cellpadding="2" width="441" border="1"> <tbody> <tr> <td valign="top" width="143"> </td> <td valign="top" width="104" align="center"><font style="font-size: 12pt" color="#000000">2012</font></td> <td valign="top" width="108" align="center"><b><font style="font-size: 12pt" color="#000000">2013</font></b></td> <td valign="top" width="84" align="center"><font style="font-size: 12pt" color="#000000">Δ</font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">Miles Run</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">1120.40</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">1048.07</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3">-6.4%</font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3"># of Runs</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">198</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">194</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3">-2%</font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">Avg Distance (Mi)</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">5.63</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">5.40</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3"></font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">Avg Miles/Wk</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">21.55</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">20.15</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3"></font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">Avg Speed</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">5.9 mph</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">6.0 mph</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3">+1.6%</font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">Elevation Gain</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">72,774 ft</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">84,393 ft</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3">+15.9%</font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">Half Marathon PR</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">1:54:48 (Dec)</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">1:48:48 (Dec)</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3">-5.2%</font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">10K PR</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">53:27 (July)</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">52:03 (July)</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3">-2.6%</font></td></tr> <tr> <td valign="top" width="143"><font color="#000000" size="3">3M XC PR</font></td> <td valign="top" width="104" align="center"><font color="#000000" size="3">24:16 (July)</font></td> <td valign="top" width="108" align="center"><font color="#000000" size="3">23:47 (Aug)</font></td> <td valign="top" width="84" align="center"><font color="#000000" size="3">-1.9%</font></td></tr></tbody></table> <p>I didn’t wear my heart rate monitor consistently enough for it to be worth sharing that data. <br>This is the first year since I started running that I didn’t have an increase in my yearly mileage. Meh.</p> <p><strong><font size="3">Some goals for 2014?</font></strong></p> <p><em>Don’t neglect my core & upper body.</em> <br>-I started a “core yoga” class two weeks ago that will go for another 6ish weeks. <br>-I am trying to remember to do push-ups a few nights a week, even if more than half of them are on my knees right now.</p> <p><em>Further improve my Half Marathon.<br></em>-By how much? I don’t know!<br>-I would say I want to improve at shorter distances too, but it hurts to race <5k. I am getting some unofficial shorter distance PRs during my recent tempo runs though.</p> <p><em>Continue to Cross-Train.<br></em>-Last year I rode my bike pretty regularly from early summer through about Thanksgiving last year. I slacked between Thanksgiving and New Year’s but I’m back at it again.</p> <p><strong><font size="4">Early 2014 Races?<br></font><em>Seaside Half Marathon</em></strong> in Ventura on February 23. <br>-Not sure if I’ve had enough time to improve from my <a href="http://running-on-coffee.blogspot.com/2013/12/santa-to-sea-half-marathon-recap.html">December half</a> (1:48:48), but I will see what I can do. <br>-At the very least, I’d like my pacing to be more even than my last race -- or have negative splits.<br><br>Considering the half-trail, half-road <em><strong>Chesebro Half Marathon</strong></em> in Agoura Hills again on March 22. <br>-Goal would be to beat <a href="http://running-on-coffee.blogspot.com/2013/04/chesebro-half-marathon-recap.html">last year’s 2:02:58</a> and break 2 hours. <br>-Given my current half PR, that may sound easy, but this course has 1200’ of elevation gain.</p> <p><strong><font size="4">January 2014 Stats<br></font></strong><font size="2">Miles run: 119<br>Miles biked: 29<br>Hiked: 4.25<br></font><font size="2"><br>And because I have a tendency to avoid tempo runs, I am making a concerted effort to DO them. Not only am I doing them, I am getting up at 4:30am to go meet up with running friends on the other side of town who are faster than me.<br></font><font size="2"><br><u>January Tempo Runs</u>:<br>1/2: 2 miles, avg 7:49 pace<br>1/9: 4 miles, avg 8:20 pace<br></font><font size="2">1/16: 5 miles, avg 8:03 pace – rolling hills <br>1/24: 4 miles, avg 8:00 pace – rolling hills<br>1/30: 3 miles, avg 7:47 pace</font><font size="2"></p></font><font size="2"></font> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-30821050152329380612013-12-10T14:44:00.001-08:002014-01-07T23:22:59.068-08:00Santa to the Sea Half Marathon RecapFor once, a timely race review. I’m sure I’ve left something out.<br />
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<a href="http://lh4.ggpht.com/-yyaGhhFMgmk/UqeY9fZbcHI/AAAAAAAANS0/j1EtXYz4SuA/s1600-h/2013-12-10%25252014.28.03%25255B7%25255D.jpg"><img alt="2013-12-10 14.28.03" border="0" src="http://lh4.ggpht.com/-EUfYwtXtASA/UqeY-NcY8oI/AAAAAAAANS4/FunrB56qb1E/2013-12-10%25252014.28.03_thumb%25255B1%25255D.jpg?imgmax=800" height="184" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-12-10 14.28.03" width="244" /></a><span style="font-size: x-small;">Speaking of leaving something out…</span></div>
<span style="font-size: small;"><b>My Race</b></span><br />
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<span style="font-size: small;">I did nothing for 2 days before the race despite wanting to do some kind of easy run on Friday or Saturday. I actually had a pretty lazy week leading up to the half. One final shorter night of track; a short and easy bike ride; and a really short and easy run with a hill. After I re-checked the course elevation, looked at my pacing from last year, and determined a rough goal pace for this year, I tried to stop obsessing about race details.</span><br />
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<span style="font-size: small;">Actually, let’s back things up a week. I had been running in these lightweight lower drop shoes that I was growing very fond of. I was wearing them for track, wearing them for some faster runs, and had a great 12 miler in them. Then following my 10 mile run in them the Sunday before the race, I was surprised to see several rips. </span><br />
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<span style="font-size: x-small;"> <a href="http://lh4.ggpht.com/-Gg_xs8h0S_I/UqeY-2It5kI/AAAAAAAANTE/OdCYCsdrlkQ/s1600-h/2013-12-04%25252013.16.57%25255B8%25255D.jpg"><img alt="2013-12-04 13.16.57" border="0" src="http://lh5.ggpht.com/-Z9qZaOTHu60/UqeY_Ud81nI/AAAAAAAANTI/IpUpSBbATOk/2013-12-04%25252013.16.57_thumb%25255B7%25255D.jpg?imgmax=800" height="244" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-12-04 13.16.57" width="185" /></a> </span> <a href="http://lh6.ggpht.com/-xHu0w5h1yhk/UqeZALyGOlI/AAAAAAAANTU/I_JU_xECyZI/s1600-h/2013-12-04%25252013.15.56rev%25255B3%25255D.jpg"><img alt="2013-12-04 13.15.56rev" border="0" src="http://lh6.ggpht.com/-KJHFO_A-7Vo/UqeZAiwwWfI/AAAAAAAANTY/v5O-rnqU5QQ/2013-12-04%25252013.15.56rev_thumb.jpg?imgmax=800" height="244" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-12-04 13.15.56rev" width="184" /></a><br />
This shoe tried to disguise itself due to embarrassment from falling apart at 105 miles.</div>
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Commence freak out. I was unable to find this same style online in my size, which was a good thing, because I didn’t really want to buy another pair of defective shoes. But I also didn’t want to wear another pair of shoes that was a totally different type of shoe than I had been training in (heavier, bigger drop, more support). Note: I notified the brand and they responded quickly and offered to make it right. Just not in time for my race. </div>
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So I broke one of the cardinal racing rules: DON’T DO ANYTHING NEW FOR RACE DAY and ordered another pair of shoes described as having a similar feel- minimal cushioning, firm ride. (Old pair – 4.9 oz, 3mm drop. New pair – 4.8 oz, 4mm drop) . New shoes came on Friday, I didn’t get to break them in on a run, but I did wear them around the house and we instantly bonded.</div>
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<a href="http://lh6.ggpht.com/-V3QLVNOlDBk/UqeZBuuEjJI/AAAAAAAANTk/RiTLBfP5tv0/s1600-h/2013-12-07%25252014.42.23%25255B4%25255D.jpg"><img alt="2013-12-07 14.42.23" border="0" src="http://lh3.ggpht.com/-atHy11IK9Ws/UqeZCELDYgI/AAAAAAAANTo/0kCiOxEeMrA/2013-12-07%25252014.42.23_thumb%25255B4%25255D.jpg?imgmax=800" height="244" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-12-07 14.42.23" width="241" /></a><span style="font-size: x-small;">Sunglasses sold separately.<br />Noodle hugger sold </span><a href="http://www.etsy.com/shop/LittleSliceOfAwesome"><span style="font-size: x-small;">here</span></a><span style="font-size: x-small;">.</span></div>
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<a href="http://lh3.ggpht.com/-_Tv3E1yBZY4/UqeZCxKQFPI/AAAAAAAANT0/As0kNARb85w/s1600-h/2013-12-08%25252015.31.24%25255B6%25255D.jpg"><img alt="2013-12-08 15.31.24" border="0" src="http://lh5.ggpht.com/-OtMC2p4C_8c/UqeZDWtksDI/AAAAAAAANT4/5yWP8bMey-g/2013-12-08%25252015.31.24_thumb%25255B11%25255D.jpg?imgmax=800" height="484" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-12-08 15.31.24" width="369" /></a><span style="font-size: x-small;"><span style="font-size: x-small;">Do these sleeves make my calves look fat?</span></span></div>
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<span style="font-size: small;"><b>Back to Race day.</b></span><br />
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<span style="font-size: small;">I slept decently, only waking up once at 4:15 to freak out and confirm that I hadn’t yet overslept. I went back to sleep and got up at 5:05, met friends at 5:45 and we were on our way. We parked by 6:40 and had plenty of time to feel the air and make last minute adjustments to what layers we were wearing. We got on the shuttles around 7:15, unloaded at the start line by 7:30, and still had 30 minutes to kill.</span><br />
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<span style="font-size: small;">I found the banner for the 1:45-1:49 line up, just ahead of the 1:50 pacers. The race started pretty close to on time at 8:02am next to a giant Santa. </span><br />
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<span style="font-size: x-small;"> <a href="http://lh5.ggpht.com/-4FxCHgHPqtE/UqeZEfqEAmI/AAAAAAAANUE/M2vvF3S42fo/s1600-h/bigsanta%25255B3%25255D.jpg"><img alt="bigsanta" border="0" src="http://lh5.ggpht.com/-kZy-yhRGtNw/UqeZFPThgVI/AAAAAAAANUI/wKdH1sOTp_Y/bigsanta_thumb%25255B1%25255D.jpg?imgmax=800" height="359" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="bigsanta" width="644" /></a><br /><span style="font-size: x-small;">No, I didn’t bring a camera with me. Thank you Google Street View.</span></span></div>
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<span style="font-size: small;">My plan was to start comfortably, which was necessary with the crowd. Beyond that, I intended to see how I felt, and go from there. It did not end up being a perfectly orchestrated negative splits kind of race.</span><br />
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<span style="font-size: small;">I felt pretty good after running the first mile in 8:34, and the friend I started with encouraged me to take off, reminding me I wasn’t supposed to stay with her. So I did. And after another mile, I looked down to see that I had run the second mile in 8:11. Whaa? I thought about slowing down a bit, closer to 8:20, but the pace felt sustainable. The next mile was 8:15. Awesome. Coming up on mile 3, I started to hear the 1:50 pacers behind me. They were kind of annoying so I hoped I could just stay ahead of them (“And up at this stop sign, you’re going to turn right!”). No thanks. Unfortunately, they were averaging a good 10-15 seconds faster than goal pace and had banked an extra minute+ by the 6 mile mark, so I couldn’t shake them. </span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">Miles 4, 5, and 6 were 8:11, 8:08, 8:08. It again crossed my mind that maybe this was too fast. It felt comfortably hard, but I didn’t at all feel tired yet. I was just a hair over 51 minutes at the 10k point (incidentally, a new 10k PR for me by a minute). At the half way point I was at 54 minutes (3 minutes faster than last year’s first split).</span><br />
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<span style="font-size: small;">I took my beloved Salted Caramel Gu from about mile 6.5 to 7.5. I take my time.</span><br />
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<span style="font-size: x-small;"><a href="http://lh5.ggpht.com/-p5b6a9oy99g/UqeZFhMfd4I/AAAAAAAANUQ/jAKniNZxy58/s1600-h/2013-08-09%25252013.46.55-2%25255B11%25255D.jpg"><img alt="2013-08-09 13.46.55-2" border="0" src="http://lh3.ggpht.com/-K58YswUIMgk/UqeZGCOXgFI/AAAAAAAANUY/TiIwPGFOvmY/2013-08-09%25252013.46.55-2_thumb%25255B14%25255D.jpg?imgmax=800" height="244" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-08-09 13.46.55-2" width="188" /></a></span><span style="font-size: x-small;"><span style="font-size: x-small;">My current favorite fake food for running</span></span></div>
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<span style="font-size: small;">The 1:50 pace group passed me somewhere around mile 8 after the pace leaders announced they were going to pick up the pace a bit. For the record, I was around a 1:06 at this point which translated to still being more than a minute below goal time. So this again annoyed me, but I let them go and hoped they would just get out of earshot. I didn’t need encouragement in the form of, “Look, everyone’s standing and cheering because they think you’re the president!”<br /> </span><br />
<span style="font-size: small;">I did start to lag a bit, with miles 9-11 at 8:28, 8:24, 8:26.Karma. </span><br />
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<span style="font-size: small;">Soon after that that first slower mile, my friend caught up with me. My initial thought was, “ahh, sh*t,” because as she said, I was supposed to be ahead of her (turns out she was having a much better race than she expected!). Really, though, I was glad for the company and the mid-race motivation.<br />Around mile 11 I mustered up the energy to pick up the pace a bit. I managed an 8:17 then an 8:10 and the last little nubbin at a 7:13 pace despite a U-turn a quarter mile from the finish. </span><br />
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<span style="font-size: x-small;"><a href="http://lh4.ggpht.com/-L2j7fohu4ig/UqeZGjDGvfI/AAAAAAAANUk/4Xa88iVRcuw/s1600-h/stts2013splits%25255B3%25255D.jpg"><img alt="stts2013splits" border="0" src="http://lh4.ggpht.com/-UWAOJUEFz8M/UqeZHaN_Y8I/AAAAAAAANUo/UmzBAaPu6ns/stts2013splits_thumb%25255B1%25255D.jpg?imgmax=800" height="484" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="stts2013splits" width="378" /></a></span><br />
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<span style="font-size: small;"><b>Chip time: 1:48:48. New PR by 6 minutes!</b><br />17/136 in my age group - 125/1054 women - 358/1750 overall</span><br />
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<span style="font-size: x-small;"><a href="http://lh4.ggpht.com/-i1ExF_RRbZY/UqeZIA0kztI/AAAAAAAANU0/73lt4uDnDIA/s1600-h/2013-12-08%25252019.42.31%25255B5%25255D.jpg"><img alt="2013-12-08 19.42.31" border="0" src="http://lh4.ggpht.com/-r_F3ruNNcv0/UqeZI8nxS2I/AAAAAAAANU4/YuRtxKZ0ONg/2013-12-08%25252019.42.31_thumb%25255B9%25255D.jpg?imgmax=800" height="484" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-12-08 19.42.31" width="411" /></a></span><br />
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<span style="font-size: small;">So I guess my splits were about <strike>54:00/54:48</strike> 53:40/55:07. I may make more of an effort to run negative splits for my next half, but I don’t regret running miles 2-6 the way I did. Initially I thought those paces were too fast, and maybe they were, but I ended the race without a ton of energy leftover. If I didn’t feel whooped at the end, I would have kicked myself for not pushing more.</span><br />
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<span style="font-size: small;"><b>Race Logistics</b></span><br />
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I carpooled to the race with friends. We parked at The Collection, a new shopping area in Oxnard, about a 5 minute drive from the start, where we caught school buses to the start line. There were plenty of school buses so there wasn’t a need for assigned shuttle times. Port-a-potties were available near the parking lot shuttle stop and at the race start.<br />
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From where we were dropped off, we had maybe a quarter to half mile walk to the actual starting area. Estimated finish times were listed on banners to help with the line-up, and there were pace groups as well. Along the side of the race line up was the bag drop and the donated toy collection area. This was a little cramped and chaotic. Gift drop could have been closer to the bus drop off, but I understand they probably want a photo with all the gifts below the giant Santa, which is at the start line. <br />
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UPS managed bag drop which was necessary since it was just above freezing at the start, and because it was a point-to-point course with our cars waiting close to the start line. It was in the mid 40s but sunny at the finish. Post-race bag drop pick-up took way longer than it should have. I was easily standing in line for 15-20 minutes and it took them several minutes to locate my bag once I gave them my bib number. They sort of had bags sorted by number, but organization was lacking or there weren’t enough volunteers in the truck looking for bags once a bib number was called out to them.<br />
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Cheering sections along the way were fantastic, as were the volunteers and police officers helping with traffic control along the course. The course was flat/downhill. The only inclines were two overpasses, one at about .5 mile and the other around mile 6. The course goes through fields, an industrial center, neighborhoods, the historic district (nice Christmas decorations by the way), more fields, then along the ocean. Visibility was amazing and you could see the Channel Islands so clearly toward the end.<br />
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<a href="http://lh6.ggpht.com/-lmGT0FILNZ8/UqeZJjjU3jI/AAAAAAAANVE/mM5p0slV06o/s1600-h/sttsmap%25255B7%25255D.jpg"><img alt="sttsmap" border="0" src="http://lh4.ggpht.com/-48zuYKyMYvQ/UqeZKDOIXgI/AAAAAAAANVM/rqfa3SvyRac/sttsmap_thumb%25255B8%25255D.jpg?imgmax=800" height="314" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="sttsmap" width="644" /></a>This is where your strawberries come from.</div>
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Finish line food was great, there was Powerade, Water, and Pineapple juice. There were Powerbars, fruit cups and bowls made up with different combinations of orange slices, strawberries, raspberries, bananas, pretzels, and cookies.<br />
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As for the pacers? I will be curious to see the official time for the 1:50 pacers. One of the 1:50 pacers dropped back and was WALKING against race traffic when I had about 3/4 of a mile to go. This annoys me because <a href="http://running-on-coffee.blogspot.com/2013/11/pacing-success.html">I took my pacing job seriously</a> and these dudes were clearly several minutes ahead. I’ll let it go now.<br />
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We stuck around for awards at 11 because there were some age group awards for people in my running group. There were several buses waiting to take people back to their cars when we were finally ready at 11:30 and there was no waiting. It was probably a good 15 minute drive back toward the cars.<br />
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<b><span style="font-size: small;">Post Race</span></b><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">Back where we parked, we grabbed lunch and beer at the conveniently located Yard House before driving home. Well, riding home, for me. Which is good because this is a strong beer.</span><br />
<br />
<div align="center">
<a href="http://lh3.ggpht.com/-pCSNulqGQ9E/UqeZK_J0wSI/AAAAAAAANVU/iH4RWAtde-c/s1600-h/2013-12-08%25252013.08.06%25255B2%25255D.jpg"><img alt="2013-12-08 13.08.06" border="0" src="http://lh3.ggpht.com/-61SQhdyTDUo/UqeZLbDS-FI/AAAAAAAANVY/YMv6tFX4jVg/2013-12-08%25252013.08.06_thumb.jpg?imgmax=800" height="244" style="background-image: none; border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2013-12-08 13.08.06" width="184" /></a>My PR-celebratory Old Rasputin.</div>
RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com8tag:blogger.com,1999:blog-6499043946507336093.post-34393929971921595562013-12-06T13:10:00.001-08:002013-12-06T13:10:10.088-08:00Gaining Speed and Half Marathon Goal<p>After several months of hit-or-miss speed work this spring and summer, I made more of an effort to get to the track this fall.</p> <p><font size="4"><strong>400s</strong>:<br></font><u>June 11:</u> <br>Two sets of 5x400m with 400m recovery and 400m between sets.<br>First set ranged from 1:46-1:53/average 1:51<br>Second set ranged from 1:43-1:53/average 1:47</p> <p><u>October 29</u>: 10x400m with a 200m recovery<br>Ranged from 1:38-1:45/average 1:42</p> <p><u>December 3</u>: 6x400m with 200m recovery<br>Ranged from 1:37-1:40/average 1:38</p> <p align="left"><strong><font size="4">800s:</font><br></strong><u>Last September</u>:<br>7x800m, 90 sec recovery<br>Ranged from 3:39-3:42/average 3:41</p> <p align="left"><u>October 15</u>:<br>8x800m, 2 min recovery<br>Ranged from 3:22-3:39/average 3:30</p> <p align="left"><u>November 19</u>:<br>6x800m, 90 second recovery<br>Ranged from 3:24-3:29/average 3:26</p> <p><strong><font size="4">1000s:</font><br></strong><u>October 1</u>:<br>5x1000m, 200m recovery<br>Ranged from 4:34-4:43/average 4:38 </p> <p><u>October 22</u><strong>:<br></strong>5x1000m, 200m recovery<br>Ranged from 4:33-4:37/average 4:35</p> <p><u>November 26:<br></u>5x1000m, 200m recovery<br>Ranged from 4:23-4:27/average 4:24</p> <p>Basically I am listing all of this out to boost my confidence in my ability to run a solid half marathon <a href="http://www.santatothesea.com">this Sunday</a>. My current PR from last year is 1:54:48 (8:45 pace). I beat that on my 12 mile run two weekends ago, averaging 8:35 with a 7:50 final mile and talking most of the run- except for the last mile. </p> <p>I have noted that I again avoided long tempo runs. I did a few mid-distance runs involving 3-4 miles in the middle around a 5k pace, many solid long runs, consistent speed work, plenty of hills, some trail runs, and cross-training in the form of cycling. </p> <p><font size="4"><strong>Let’s put up some goals.</strong></font></p> <p><strong>A Goal</strong>: Sub-1:50 (<8:23 pace)<br><strong>B Goal</strong>: Better than my second to last long run (<8:35 pace, <1:52:30)</p> <p>For easy math-on-the-run purposes, an 8:20 pace would be nice. Each 3 miles would be 25 minutes and it would mean a 1:49 and change.</p> <p>Weather will be fantastic for running but borderline cold for standing around before the 8am start. It’s a point-to-point course, so I may have to actually plan out throwaway clothes or a drop bag for the first time ever.</p> <p><a href="http://lh3.ggpht.com/-tNLsj239_cA/UqI9LFrMFXI/AAAAAAAANSM/nEtGNY1uCHE/s1600-h/2013-12-06%25252017.42.38%25255B4%25255D.png"><img title="2013-12-06 17.42.38" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-12-06 17.42.38" src="http://lh5.ggpht.com/-YX6q0Uw4j9Q/UqI9L20LODI/AAAAAAAANSU/yNmrmlwSgXU/2013-12-06%25252017.42.38_thumb%25255B6%25255D.png?imgmax=800" width="242" height="244"></a></p> <p>Now the trick is to turn off my brain which has a tendency to tell me my goal paces are too fast.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-20427131531061531752013-11-18T23:27:00.001-08:002013-11-18T23:27:06.402-08:00In Case You Don’t Follow Me on Daily Mile<p align="left">Pardon me while I regurgitate some runs from the past few weeks.</p> <p align="left"><strong>October stats</strong>: 114 miles of running, 83 miles of cycling</p> <p align="left">I got in some good track workouts and had some solid 8-12 mile runs. I think I was most proud of a 8x800m workout averaging 3:30. Also had two 10x400s two weeks apart averaging 1:42 and 1:41. These paces are at the low end or below my target training paces based on my summer 10k.</p> <p align="left"><strong>November so far</strong>:</p> <p align="left"><u>Nov 1-10</u>: After 5 consecutive days of exercise, I took off the 1st & 2nd before <a href="http://running-on-coffee.blogspot.com/2013/11/pacing-success.html">pacing a half marathon on the 3rd</a>. Would have felt really dumb if squeezing in one more run meant not pacing well. <br>4: I was surprisingly sore the day after the half marathon. Maybe because I tacked on 2+ extra miles after, after standing around for 80 minutes, or maybe my gait was off in running a pace slower than I’m used to. I took that Monday off from running/biking and got a massage for the first time in over a year.<br>5: Easy 2 mile run<br>6: Easy intervals… 2 mile warm up, 6x[3 min @ 7:30-7:40 pace, 2 min recovery], 2 mile cool down<br>7: Forced rest. Arrived in NY at 9am for a wedding.<br>8: Cold 8 mile run. 1.5 mi with my husband then headed back out on my own. It was in the 30s but once I warmed up I felt great and ran some faster miles: 8:25, 7:46, 7:45, 7:51, 9:00, 8:11. That’s an unofficial 5k PR in there.<br>9: Forced rest, friend’s wedding<br>10: Forced rest, morning after friend’s wedding then flight back to CA.</p> <p align="center"><a href="http://lh6.ggpht.com/-6djU9QfJvZE/UosSfMgOGYI/AAAAAAAANOs/GwjG2Y4s9Y8/s1600-h/2013-11-09%25252010.38.34-1%25255B2%25255D.jpg"><img title="2013-11-09 10.38.34-1" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-11-09 10.38.34-1" src="http://lh6.ggpht.com/-otauTagO5EY/UosSgBiK-cI/AAAAAAAANOw/-lYwdZxDFbc/2013-11-09%25252010.38.34-1_thumb.jpg?imgmax=800" width="244" height="224"></a></p> <p align="left"><u>Nov 11-17<br></u>11: 4 mile trail run (+368’)<br>12: Ugh, foiled track workout; we were kicked off the track due to a community college soccer game. Got in a 2:33 600m and a 1:40 400m. Followed by slow running around the campus in pitch black. Total of 5.6 miles.<br>13: Rest<br>14: 8.4 miles, just under a 9 min/mi average pace with a few consecutive faster miles thrown in (7:50, 7:46, 8:21)<br>15: Rest to save up energy for the next day’s trail run adventure<br>16: Just under 13 miles on the Pacific Crest Trail (+2134’)<br>17: 22 mile bike ride with Dan</p> <p align="center">Pictures from the PCT:<br><br></p><img title="2013-11-16 09.21.31" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="2013-11-16 09.21.31" src="http://lh4.ggpht.com/-Y6g4bSqbGGM/UosSguPGvZI/AAAAAAAANO8/dJ8_juAnzrc/2013-11-16%25252009.21.31_thumb%25255B3%25255D.jpg?imgmax=800" width="644" height="484"> <p align="center">465 Miles from Mexico</p> <p><a href="http://lh3.ggpht.com/-xwBqRf_sAmQ/UosShs8pVGI/AAAAAAAANPE/-_SY7EqL5x4/s1600-h/2013-11-16%25252009.42.50%25255B7%25255D.jpg"><img title="2013-11-16 09.42.50" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="2013-11-16 09.42.50" src="http://lh5.ggpht.com/-I7hilIUWgQg/UosSidGgQRI/AAAAAAAANPI/rukYBybDdJg/2013-11-16%25252009.42.50_thumb%25255B4%25255D.jpg?imgmax=800" width="644" height="484"></a></p> <p align="center">Nearby reservoir; Looked prettier through my own eyes.</p> <p align="center"><a href="http://lh3.ggpht.com/-P7_fnhvML_c/UosSjr6Fa9I/AAAAAAAANPU/3Q4aBuMZd_Y/s1600-h/2013-11-16%25252010.10.26%25255B4%25255D.jpg"><img title="2013-11-16 10.10.26" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-11-16 10.10.26" src="http://lh4.ggpht.com/-LaGqYSoDgMo/UosSkBI8gRI/AAAAAAAANPY/PO_pnzNS9SA/2013-11-16%25252010.10.26_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a><br>There was a lot of this</p> <p align="center"><a href="http://lh3.ggpht.com/-U8qyES2WXlI/UosSlZdSuaI/AAAAAAAANPk/u106nV0Wipo/s1600-h/2013-11-16%25252010.28.50%25255B4%25255D.jpg"><img title="2013-11-16 10.28.50" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="2013-11-16 10.28.50" src="http://lh5.ggpht.com/-PdgVl17hOOs/UosSmUmoSlI/AAAAAAAANPs/jQLlhLk3Ys0/2013-11-16%25252010.28.50_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a>Water stop courtesy of the Andersons who run <a href="http://casadeluna.wordpress.com/about/">Casa de Luna</a> for through-hikers<br></p> <p><a href="http://lh3.ggpht.com/-JKR1uf-3ZHY/UosSntUlU0I/AAAAAAAANP0/YDS-v7NOYfc/s1600-h/2013-11-16%25252010.42.58%25255B4%25255D.jpg"><img title="2013-11-16 10.42.58" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-11-16 10.42.58" src="http://lh4.ggpht.com/-cvoBdlrB4tE/UosSoaoXuWI/AAAAAAAANP8/FWoXLhzBqhk/2013-11-16%25252010.42.58_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a><br>The only time I expect to be on the LD 50 mile course unless I volunteer again. Didn’t realize Scott Jurek had run (and won!) LD50.</p> <p><a href="http://lh5.ggpht.com/-EYE8i2UF-GA/UosSpVpobOI/AAAAAAAANQE/wRGqtsKCNzA/s1600-h/2013-11-16%25252010.49.33%25255B4%25255D.jpg"><img title="2013-11-16 10.49.33" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-11-16 10.49.33" src="http://lh6.ggpht.com/-jYBsNRqP_VY/UosSqPtSumI/AAAAAAAANQI/ps7aTdcs1Mo/2013-11-16%25252010.49.33_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a></p> <p><a href="http://lh4.ggpht.com/-0hXtpP0P1FU/UosSrKyQWnI/AAAAAAAANQU/C0ydNavVgvI/s1600-h/2013-11-16%25252010.54.22%25255B4%25255D.jpg"><img title="2013-11-16 10.54.22" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-11-16 10.54.22" src="http://lh6.ggpht.com/-FxNMCFe0bns/UosSr-5z9OI/AAAAAAAANQY/Al__acqn7hE/2013-11-16%25252010.54.22_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a></p> <p><a href="http://lh5.ggpht.com/-A9RUXuiKDTg/UosSsozTOMI/AAAAAAAANQk/KzlLw8oXl00/s1600-h/2013-11-16%25252011.02.50%25255B4%25255D.jpg"><img title="2013-11-16 11.02.50" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-11-16 11.02.50" src="http://lh5.ggpht.com/-LnS_d4wCYFI/UosStc0Y_eI/AAAAAAAANQo/fMixb0xYYAI/2013-11-16%25252011.02.50_thumb%25255B1%25255D.jpg?imgmax=800" width="364" height="484"></a></p> <p><a href="http://lh4.ggpht.com/-LVyvYGgzpug/UosSuRS_p9I/AAAAAAAANQ0/VmAVS1XCwY8/s1600-h/2013-11-16%25252011.56.52%25255B4%25255D.jpg"><img title="2013-11-16 11.56.52" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-11-16 11.56.52" src="http://lh4.ggpht.com/-FUPSciPMv5M/UosSvE3UWeI/AAAAAAAANQ8/He3Z-p52pIo/2013-11-16%25252011.56.52_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a></p> <p>Finished my run that started at Bouquet Canyon (too bad about that typo).</p> <p><a href="http://lh3.ggpht.com/-CK3F5jJXomU/UosSvxFMB7I/AAAAAAAANRA/23VW2PXaplQ/s1600-h/pct%25255B3%25255D.jpg"><img title="pct" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="pct" src="http://lh6.ggpht.com/-OhTVIwKr4Rc/UosSwmMML8I/AAAAAAAANRI/-293ABD-ECQ/pct_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="306"></a><br>This elevation map doesn’t do that thousand foot climb justice. Run was pretty awesome after mile 4, though the climb was still noticeable from 10-11.5.</p> <p><a href="http://lh3.ggpht.com/-j3izUcTVIas/UosSxVrC00I/AAAAAAAANRU/6wOW7TwYxjM/s1600-h/pct%252520map%25255B3%25255D.jpg"><img title="pct map" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="pct map" src="http://lh3.ggpht.com/-WaWHyXgawmk/UosSx_L0SsI/AAAAAAAANRc/1xqFXXCUpNQ/pct%252520map_thumb%25255B1%25255D.jpg?imgmax=800" width="642" height="484"></a></p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-77833062509579135832013-11-12T09:08:00.001-08:002013-11-12T09:12:58.764-08:00Pacing Success!Sunday I was tasked with pacing the 2:10 group for our local half marathon. My running group provided pacers for the half from 1:30-2:10 and for the full from 3:30-4:20. <br />
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My duties included running close to-- but not over-- a 2:10 half marathon based on my chip time, and carrying this sign:<br />
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<a href="http://4.bp.blogspot.com/-AhpGBl81Nbo/UnbSdKq3GMI/AAAAAAAAM78/zcC8psqr53k/w837-h628-no/20131103_062828.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-AhpGBl81Nbo/UnbSdKq3GMI/AAAAAAAAM78/zcC8psqr53k/w837-h628-no/20131103_062828.jpg" width="320" /></a></div>
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Since my PR from last year is a 1:54, I think the 2:10 was a good choice. I probably could have done 2:05 if we offered it, but 2:00 was too close to my PR that if I had been feeling off on race day it could have been tough, especially since I was pacing alone. On the plus side, pacing the 2:10 left me with enough energy to spectate at the finish line for a while then run back out on the course to find a friend running the marathon.<br />
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For being my first time pacing, I'm glad I was familiar with the course from running this race last year, running parts of the course in my daily running and when we featured a "preview run" of the course a few weeks ago.<br />
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Prior to the race, I played around with this <a href="http://www.coolrunning.com/engine/4/4_1/96.shtml">pace calculator</a>. If I ran the course exactly and my Garmin read 13.1 miles, my pace on my Garmin should read 9:50-9:54 to finish in 2:09-2:10.<br />
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Looking at my Garmin data from running this race <a href="http://running-on-coffee.blogspot.com/2012/11/day-of-disappointment.html">last year</a>, I had about 13.19 miles. To run that slightly longer distance between a 2:09 and 2:10 would mean more like a 9:46-9:51 average pace.<br />
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I decided to go with 9:50, right in the middle, so that I'd still be under 2:10 with a slightly long course. I printed up a pace band from the pace calculator site, made it sweat/Gatorade-proof with clear packing tape, and pinned it behind my bib for backup.<br />
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I very much worried about running the "right" pace. I remembered hearing <a href="http://runningricig.blogspot.com/2011/10/i-told-vertigo-to-suck-it-marathon.html">Kari</a>'s horror story with a pace group for her first marathon where the pacer ran :20+ below goal pace and last month a friend started a half with a 2 hour pace group (9:01) but found they ran the first mile in 7:45. I did not want to be that kind of pacer! <br />
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I placed myself at the starting line-up based on the other pacers, but I think I could have started a little further up because it took me 1 minute and 40 seconds after the gun to cross the timing mats and there were people ahead of me who were walking by the quarter mile mark. Maybe if the race continues to grow, there should be mini corrals to guide the line up. Regardless, I planned to be slower on the first mile since there's a bit of an uphill and I knew it would be crowded.<br />
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<a href="http://2.bp.blogspot.com/-KDDXkAzu66E/UnwJVo0eBdI/AAAAAAAANJo/Jlh6-GtjNvo/s1600/1459303_650956038258813_1001814676_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-KDDXkAzu66E/UnwJVo0eBdI/AAAAAAAANJo/Jlh6-GtjNvo/s400/1459303_650956038258813_1001814676_n.jpg" width="225" /></a></div>
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It was difficult not to pick up the pace during the second mile while we were heading downhill. Still, the first two miles averaged out to my goal pace. After that point, I was able to keep my pace fairly steady for the rest of the race.<br />
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The other challenge was having people I knew in my group. A couple friends started with me and it was hard to not slow down or speed up with them because that's what I'd typically do when running with them. I just had to remind myself to keep my pace. <br />
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<a href="http://3.bp.blogspot.com/-cIgvRZ1PKI0/Un0VPxK5fJI/AAAAAAAANLk/8e2j0upY5Mc/s1600/IMG_0392.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-cIgvRZ1PKI0/Un0VPxK5fJI/AAAAAAAANLk/8e2j0upY5Mc/s400/IMG_0392.jpg" width="300" /></a></div>
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Here are my splits and the course elevation:<br />
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<a href="http://www.blogger.com/blogger.g?blogID=6499043946507336093" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://2.bp.blogspot.com/-h4dmamw8pis/UnwJocVNLnI/AAAAAAAANJ0/BY26zdJ5MnQ/s1600/schmsplits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-h4dmamw8pis/UnwJocVNLnI/AAAAAAAANJ0/BY26zdJ5MnQ/s1600/schmsplits.jpg" /></a></div>
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<a href="http://1.bp.blogspot.com/-wiOawxt_Uow/UnwJocUsd3I/AAAAAAAANJw/cp8AL9etmMg/s1600/elev.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-wiOawxt_Uow/UnwJocUsd3I/AAAAAAAANJw/cp8AL9etmMg/s1600/elev.jpg" /></a></div>
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While I am used to running with a handheld water bottle, running with a sign for 2 hours was a first. I had been advised by previous pacers not to grip the thin dowel too tightly to prevent fatigue. If I had more time, I might have wrapped tape around the part of the stick I would carry to allow a more comfortable grip. I just switched hands often so that I wasn't tensing up, sometimes carrying it with the same hand that was holding my water bottle which prevented a tight grip. <br />
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Also, it turns out there's more wind two feet above my head. The sign whipped around less if I kept it closer to my head.<br />
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<img alt="" height="400" 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" 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I didn't so much have a solid group the entire time as I had people who came and went. People would check in on my pace then say they would try to keep up with me or tell me they wanted to try to stay ahead of me. A couple people approached me at the finish and thanked me and I didn't realize they had been running with me.<br />
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<a href="http://4.bp.blogspot.com/-iAkRPRRmywU/Un0TnMv-e0I/AAAAAAAANLY/HY_IDLeNevo/s1600/1398604_547024208708123_1839131777_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="317" src="http://4.bp.blogspot.com/-iAkRPRRmywU/Un0TnMv-e0I/AAAAAAAANLY/HY_IDLeNevo/s400/1398604_547024208708123_1839131777_o.jpg" width="400" /></a></div>
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My chip time was 2:09:16. In the end, my watch showed 13.15 miles, and since I was relying on my Garmin, I'm glad I did use a slightly faster average pace to be sure I erred on the faster side of 2:10.<br />
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I really enjoyed pacing and would do it again. It was a different kind of challenge and hopefully I helped some people along the way.<br />
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PS, While googling tips for pacing, I found this <a href="http://fellrnr.com/wiki/Thoughts_on_Marathon_Pacing">wiki</a> helpful. <br />
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Have you ever paced a race?<br />
Ever run a race with a pace group?RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-29200766599953386302013-10-29T08:53:00.001-07:002013-10-29T08:53:17.512-07:00Long time runner, first time pacer<p>I started writing a recap of my trip to Yosemite in mid-September, then apparently got distracted looking through my pictures deciding which ones to include in my post.</p> <p>Aaaand a month later, here I am.</p> <p>Let’s recap some running and biking. Since July, when got a road bike, I’ve been riding my bike more.</p> <p><u>July</u>:<br>94 miles of running, 36 miles of cycling</p> <p><u>August</u>:<br>104 miles of running, 77 miles of cycling</p> <p><u>September</u>:<br>71 miles of running, 34 miles of hiking, 59 miles of cycling</p> <p>At the end of September I was asked about being a pacer for the local half marathon. After giving it some thought, I agreed. I’ll be pacing the 2:10 group at the half marathon this Sunday. It will be my first time being a pacer, but I am familiar with the course. I’m a little nervous, but my long runs lately have averaged between upper 8s and mid 9s pace, so I will be able to comfortably run a ~9:50 pace while holding a sign/balloons/etc. It will be a nice change to hopefully help some other runners meet their race goals.</p> <p>Since getting back from our trip last month, the weather cooled off significantly and I am trying to run more like 4-5 times a week, with 1-2 bike rides/week. I’ve been making more of an effort to get to track every week, I’ve thrown in a short mid-week trail run, and a tempo run or a route with a long, good-sized hill. I notice I tend to avoid tempo runs…so I need to make myself do them more.</p> <p>Once I knew I wouldn’t be “racing” the Santa Clarita half, I signed up for the Santa to the Sea half marathon December 8th. My training has been going fairly well: my long run pace and my track work splits have dropped, so I’m looking forward to attempting a PR in December.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com0tag:blogger.com,1999:blog-6499043946507336093.post-16473089951265479992013-09-17T07:12:00.001-07:002013-09-17T07:12:40.710-07:00Yosemite Valley Floor Hike<p dir=ltr>Hello from Yosemite! I'm attempting a mobile post here. </p>
<p dir=ltr>Sunday we made the 5 hour drive up, stopping at the Nelder Sequoia grove on the way up. </p>
<p dir=ltr>Yesterday we hiked a counter-clockwise loop along the Valley Floor which ended up being around 14.25 miles of hiking along the Merced River. We went past the crazies who were rock climbing El Capitan. Most of the falls were dry but it is still gorgeous up here.</p>
<p dir=ltr>Today we're off to Mirror Lake, Sentinel Dome, and Taft point.</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-xB137KJ_QRE/UjhjFTKJW_I/AAAAAAAAKpw/u-dSzaJPK48/s1600/20130916_104855.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-xB137KJ_QRE/UjhjFTKJW_I/AAAAAAAAKpw/u-dSzaJPK48/s640/20130916_104855.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-glVHK5_H4UQ/UjhjM5KmdvI/AAAAAAAAKp4/ITaPuGhVsvY/s1600/20130916_115520.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-glVHK5_H4UQ/UjhjM5KmdvI/AAAAAAAAKp4/ITaPuGhVsvY/s640/20130916_115520.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-FHeWAQW2dD0/UjhjSQ7bUdI/AAAAAAAAKqA/pT-4fyBi1g8/s1600/20130916_154731.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-FHeWAQW2dD0/UjhjSQ7bUdI/AAAAAAAAKqA/pT-4fyBi1g8/s640/20130916_154731.jpg"> </a> </div>RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-79321875229379664372013-08-11T22:42:00.001-07:002013-08-11T22:42:18.977-07:00Races I Could Run<p>I missed out on a PR-potential half marathon this spring, so I’d like to go for sub 1:54 this fall. Really, since I’ve been pretty light on racing this year, I’d be ok with running a few races this fall: a couple road halfs for a PR and some fun on trails.</p> <p>So far this year I’ve run the Bandit 30k, the Great Race of Agoura Hills Chesebro Half Marathon, a July 4th 10k, and a few 3 mile XC races this summer.</p> <p>Here’s a few I’m considering for the fall:</p> <p>September 8: <a href="http://www.venturamarathon.com/event-info/half-marathon">Ventura Half Marathon</a></p> <ul> <li>Flat. Cool, by the coast. <li>Would be my 2nd of 3 races needed for the <a href="http://www.goldcoastrunseries.com/">Gold Coast Run Series</a>.</li></ul> <p>October 5: <a href="http://www.bigbadrad.com/#!perks/c21ut">Agoura RAD 10 Miler</a></p> <ul> <li>Run starts from Paramount Ranch <li>A different distance. <li>Last year they gave out pint glasses instead of medals which is a plus in my book.</li></ul> <p>October 26: <a href="http://ultrasignup.com/register.aspx?did=23991">Haunted Trails of the Night</a> 10k</p> <ul> <li>Night time Trail race from Paramount ranch. <li>New race put on by a great trail race director.</li></ul> <p>November 3: <a href="http://scmarathon.org/">Santa Clarita Half Marathon</a></p> <ul> <li>Cheap. $59 – minus another 20% through my running group. <li>Need to redeem myself on this course after <a href="http://www.running-on-coffee.blogspot.com/2012/11/day-of-disappointment.html">last year</a>.</li></ul> <p>November 23: <a href="http://griffithparktrailruns.com/">Griffith Park Trail Half Marathon</a></p> <ul> <li>Hard course, but a fun and well-organized race. <li>Ran it <a href="http://www.running-on-coffee.blogspot.com/2013/01/griffith-park-trail-half-recap.html">last year</a>. <li>On the Cons list, it’s pricey.</li></ul> <p>December 1: <a href="http://www.othtc.com/ultra/">High Desert 30k (Ridgecrest)</a></p> <ul> <li>Another attempt at a 30k? <li>Running friends ran it last year. Quirky homemade “medals.” <li>Trail races are just awesome in general.</li></ul> <p>December 7: <a href="http://paramountranchtrailruns.com/">Paramount Ranch Trail Half Marathon</a></p> <ul> <li>This is the third race in consideration starting from Paramount Ranch. Weird.</li></ul> <p>December 8: <a href="http://www.santatothesea.com/home/half-marathon/">Santa to the Sea Half Marathon</a></p> <ul> <li>PR Course from last year <li>Would be my 3rd race of the Gold Coast Series, earning me a jacket. <li>Mostly flat course, good support, but Point-to-Point is a PITA if you don’t have someone to drop you off at the start.</li></ul> <p> </p> <p>What races are you running this fall?<br>What are you fall racing goals?</p> <p>SoCal folks- run any of these before? Any others I should put on my list?</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com4tag:blogger.com,1999:blog-6499043946507336093.post-3404248262918296952013-08-04T22:19:00.001-07:002013-08-04T22:19:47.930-07:00End of July Running + Sierra Pelona Hike<p>Not sure how this started happening, but this now makes for the second consecutive 2-week cycle where I do a lot during Week 1, then have an easier Week 2.<br><br><u>Week of July 22</u>:<br><strong>Monday:</strong> <strong>6 miles</strong>, +391’/avg pace 9:02 <br><br><strong>Tuesday: </strong>Easy <strong>7.26 mi</strong> bike ride/12.6 mph<br><br><strong>Wednesday: AM: 5.46 mi</strong>, +213’/avg pace 9:16<br><strong>Wednesday PM:</strong> <strong>6.73 mi</strong> bike/12.5 mph. Tooling around on the <a href="http://www.running-on-coffee.blogspot.com/2013/07/olded.html">new bike</a>.<br><br><strong>Thursday: </strong>XC Summer Series, Week 3. <strong>3 miles</strong> in 24:30 (8:10 pace) +<strong> 2.1 mi</strong> cool down (10:33 pace)<br>*There were almost 800 runners this week! I it about :40 seconds faster than <a href="http://www.running-on-coffee.blogspot.com/2013/07/mt-pinos-hike-biweekly-running-recap.html">Week 1</a>, yet moved back about 130 places.<br><br><strong>Friday: 2 mi</strong> shakeout run/avg pace 8:27 <br><br><strong>Saturday</strong>: <strong>8.63 mi</strong> run/avg pace 8:49<br><br><strong>Sunday</strong>:<strong> 11.77 mi</strong> hike on the Pacific Crest Trail. I had previously run this section <a href="http://www.running-on-coffee.blogspot.com/2012/11/mountain-run-half-marathon-prep.html">back in October</a> but wanted to bring Dan back.</p> <p><img src="https://lh6.googleusercontent.com/-nZHXT8KnxlU/UfXwD8hwGaI/AAAAAAAAJ20/oXe7nfmPAbI/w546-h410-no/2013-07-28+11.09.08.jpg"><br>^Yep, we came up that ‘Z’ on the far mountain. And the trail you can see on the mountain behind that.</p> <p><img src="https://lh5.googleusercontent.com/-nJ7WWWXKkxU/UfXwX9rj7fI/AAAAAAAAJ3M/KbIzc1C1las/w546-h410-no/2013-07-28+11.25.57.jpg"><br>It was warm. Dan hoped we were closer to the top than we actually were.</p> <p><img src="https://lh4.googleusercontent.com/-QDgJdhRcSSQ/UfXxzH3yKSI/AAAAAAAAJ5M/jljNah8LwK8/w616-h462-no/2013-07-28+12.19.47.jpg"></p> <p><img src="https://lh5.googleusercontent.com/-vbvzx-9Z_30/UfXxVXvb8UI/AAAAAAAAJ4k/uWl4UC6_Aiw/w546-h410-no/2013-07-28+11.46.06.jpg"><br>^To the north. Crispy from May’s <a href="http://www.running-on-coffee.blogspot.com/2013/06/3-week-recap.html">Powerhouse Fire</a></p> <p><img src="https://lh6.googleusercontent.com/-csJA17cDP1k/UfXyHfBWKiI/AAAAAAAAJ5k/mCBfa2Z7b28/w347-h462-no/2013-07-28+12.40.30.jpg"><br>^Firebreak from a fire that happened here 6 years ago.</p> <p><a href="http://lh6.ggpht.com/-5fKB-W387Lc/Uf818JGmBHI/AAAAAAAAJ8o/5MtQ2kFPg3k/s1600-h/sierrapelona%252520elev%25255B4%25255D.jpg"><img title="sierrapelona elev" style="display: inline" alt="sierrapelona elev" src="http://lh6.ggpht.com/-yDlQYjp6Gj0/Uf818stcZQI/AAAAAAAAJ8w/TX50672LGN4/sierrapelona%252520elev_thumb%25255B2%25255D.jpg?imgmax=800" width="640" height="293"></a></p> <p><img src="https://lh5.googleusercontent.com/-wRmHHdmOOoE/UfXySLQOACI/AAAAAAAAJ5s/7DWMCjLC6Wo/w546-h410-no/2013-07-28+16.20.48.jpg"><br>The amazing pastrami pizza that followed our hike.</p> <p><u>Week of July 29<br></u><strong>Tuesday: 4.94 miles: </strong>2x1200m in 6:26, 5:48, 4x800m in 3:41, 3:39, 3:41, 3:42</p> <p><strong>Wednesday: 2.3 mi </strong>easy, with 4 sprints in the middle (4x.08 mi in :27, :25, :25, :25)</p> <p><strong>Friday:</strong> <strong>3.25 mi</strong>, +327’/avg pace of 9:44</p> <p><strong>Sunday: 14.14 mi</strong>, +761’/avg pace of 9:50. </p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com1tag:blogger.com,1999:blog-6499043946507336093.post-65217113281223595922013-07-28T22:33:00.001-07:002013-07-28T22:33:20.667-07:00Olded.<p>or “How I turned 30.”</p> <p>My last run as a 29 year old involved waking up at 4:35am on Monday to run 6 miles with some running group people.</p> <p> <a href="http://lh3.ggpht.com/-48VGtM_WdpU/UfX-hmsX6NI/AAAAAAAAJ6w/t6R-oMjD_u0/s1600-h/2013-07-22%25252006.27.03%25255B3%25255D.jpg"><img title="2013-07-22 06.27.03" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-07-22 06.27.03" src="http://lh4.ggpht.com/-uqj7SfbssWg/UfX-iJnuqaI/AAAAAAAAJ64/sZ-evfit_6E/2013-07-22%25252006.27.03_thumb%25255B1%25255D.jpg?imgmax=800" width="444" height="484"></a></p> <p>When I got home I realized what my note to Dan (written in the dark, on paper that had apparently already been used) looked like.</p> <p><a href="http://lh4.ggpht.com/-9DHk8tsokmY/UfX-i_JzTlI/AAAAAAAAJ7A/05-TO1gPAlk/s1600-h/2013-07-22%25252007.49.33%25255B5%25255D.jpg"><img title="2013-07-22 07.49.33" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-07-22 07.49.33" src="http://lh5.ggpht.com/-pRe4Tc3rIXw/UfX-jdU-psI/AAAAAAAAJ7I/KxPUqbzok2Q/2013-07-22%25252007.49.33_thumb%25255B2%25255D.jpg?imgmax=800" width="330" height="269"></a></p> <p>While my dream birthday would involve running-- and preferably trail running-- my actual birthday, last Tuesday, involved working, and starting early. I treated myself to a lunch time birthday cupcake. No coffee buttercream frosting, but this one was some kind of mocha/caramel combo.</p> <p><a href="http://lh4.ggpht.com/-bvKmVdOV7zM/UfX-kKEGaoI/AAAAAAAAJ7Q/T6jYWedK2mk/s1600-h/2013-07-23%25252013.16.51%25255B4%25255D.jpg"><img title="2013-07-23 13.16.51" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-07-23 13.16.51" src="http://lh6.ggpht.com/-WpZ6UewRiOY/UfX-kjVWkiI/AAAAAAAAJ7U/TZJEX77Gb8w/2013-07-23%25252013.16.51_thumb%25255B1%25255D.jpg?imgmax=800" width="245" height="336"></a></p> <p>I worked some more. I took a break for a 35-minute late afternoon bike ride in the sweltering heat and high winds, showered, then worked for a couple more hours.</p> <p>This arrived on my doorstep</p> <p><a href="http://lh4.ggpht.com/-diA6cl8hIEU/UfX-lTYdEYI/AAAAAAAAJ7g/GgX8MH6KwW0/s1600-h/2013-07-23%25252017.53.25%25255B3%25255D.jpg"><img title="2013-07-23 17.53.25" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-07-23 17.53.25" src="http://lh3.ggpht.com/-JUnB9koIpGk/UfX-l3564lI/AAAAAAAAJ7o/tOMywwGv1k0/2013-07-23%25252017.53.25_thumb%25255B1%25255D.jpg?imgmax=800" width="237" height="325"></a></p> <p>We ordered Thai take-out and thanks to Dan’s handy-work, the contents of that big box later became this:</p> <p><a href="http://lh6.ggpht.com/-SkOGn_P27a4/UfX-nGfMMTI/AAAAAAAAJ7w/BjWg_Rf1378/s1600-h/2013-07-26%25252008.59.27%25255B4%25255D.jpg"><img title="2013-07-26 08.59.27" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-07-26 08.59.27" src="http://lh4.ggpht.com/-8owUaGOCZ4Y/UfX-n8rP-8I/AAAAAAAAJ74/6TtuBYDKr7g/2013-07-26%25252008.59.27_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a><br>Looking forward to riding a bike that weighs less than half my current hybrid bike and will allow me to keep up with Dan on his road bike!</p> <p>Then I called it a night and set my alarm to meet different running friends to run 5ish miles at 5ish the next morning.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com0tag:blogger.com,1999:blog-6499043946507336093.post-46115407639806796572013-07-22T23:02:00.001-07:002013-07-22T23:02:55.480-07:00Mt Pinos Hike & Biweekly Running Recap<p><strong>Week of July 8th: A.K.A. 7 days of moving-- but not much running.</strong><br><u>Monday</u>: 12 mile bike ride/14.1 mph<br><u><br>Tuesday</u>: 3.32 mile hilly run. +542’, 10:01 avg pace.<br><u><br>Wednesday</u>: 2 mile easy run w/Dan.<br><u><br>Thursday</u>: 3 mile XC Summer Series, Week 1. I ran this <a href="http://running-on-coffee.blogspot.com/2012/07/new-3-mile-xc-pr.html">last year</a>. Course is slightly different than last year to accommodate the track re-build, but it is still half road/half dirt and hilly. Ran it in 25:08 which placed me at approximately 339/~573 runners. +~181’, 8:22 pace. First place runner finished in 15:52.<br><u><br>Friday</u>: 1.58 mile run down the hill and back up. +321’.<br><u><br>Saturday</u>: 9.8 mile hike in Los Padres National Forest. +2263’. Elevation was noticeable and ranged between 8300’ and 8829’. </p> <p>Temperatures were near 100 degrees at home, but was probably about 20 degrees cooler up here with shade from the tall pines and a nice cool breeze. Fun fact: Mt Pinos is the highest point in the Los Padres National Forest. We had nice views of the Central Valley and other parts of the National Forest.</p> <p><a href="http://lh5.ggpht.com/-8I71Fk262s0/Ue4ceYlRa_I/AAAAAAAAJ00/rUJRsENAWX0/s1600-h/map%25255B3%25255D.jpg"><img title="map" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="map" src="http://lh3.ggpht.com/-aOtj73vxtds/Ue4cew818mI/AAAAAAAAJ08/QQ1QXrp2e1o/map_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="456"></a></p> <p>Mount Pinos & Sawmill Mountain:</p> <p><img title="Tall pines" alt="" src="https://lh3.googleusercontent.com/-1HiKPheC-5U/UeP_j48UnfI/AAAAAAAAJc0/XfpeAsMFNAs/s512/2013-07-13%252012.37.20.jpg"></p> <p><img title="View from Mt Pinos" alt="" src="https://lh6.googleusercontent.com/-ljpbgPlGBhA/UeP_eIMu5KI/AAAAAAAAJco/5zQXCpL1AiM/s640/2013-07-13%252012.45.20.jpg"></p> <p><img title="View of Los Padres from Mt Pinos" alt="View of Los Padres from Mt Pinos" src="https://lh5.googleusercontent.com/-k5XD5VQFhiQ/UeP_vl7vvQI/AAAAAAAAJdA/COfxQ1I2R0I/s640/2013-07-13%252012.54.14.jpg"><br></p> <p><img src="https://lh4.googleusercontent.com/-i1HE0_WG2jY/UeP7dIlso7I/AAAAAAAAJZs/6PiOsXPB4YY/s640/2013-07-13%252013.02.11.jpg"></p><u></u> <p><u><img src="https://lh3.googleusercontent.com/-BVKp6cn6N-Q/UeQAdOkCLMI/AAAAAAAAJd4/okIk_829JZU/s512/2013-07-13%252013.19.26.jpg"></u></p> <p><u><img src="https://lh6.googleusercontent.com/-iBJbKbFv28Y/UeP7cvLsHLI/AAAAAAAAJZo/bOXHzQ_fLPs/s640/2013-07-13%252015.29.24.jpg"></u></p> <p><u><img src="https://lh6.googleusercontent.com/-T24h5bkRmNE/UeQCGkxnT4I/AAAAAAAAJfk/2OEYDgokMvw/s720/2013-07-13%252015.31.26.jpg"></u></p> <p><u><img title="Sawmill Mountain" alt="Sawmill Mountain" src="https://lh4.googleusercontent.com/-PMyW6Qufg6s/UeP7wJDw8xI/AAAAAAAAJZ8/ttk2P_MzzYY/s512/2013-07-13%252015.43.13.jpg"></u></p> <p><u><img title="View of Central Valley from Sawmill" alt="View of Central Valley from Sawmill" src="https://lh3.googleusercontent.com/-nEaezuSmZGE/UeQCa6qTDzI/AAAAAAAAJgA/G4_cOHeomEk/s640/2013-07-13%252015.42.46.jpg"></u></p> <p><u><img src="https://lh6.googleusercontent.com/-7AO7Lc-NnbY/UeP8THHu8oI/AAAAAAAAJak/aaHNQQO5n8I/s512/2013-07-13%252016.11.09.jpg"><br></u>^Final ascent</p> <p><img src="https://lh6.googleusercontent.com/-ARPGOmGyids/UeP8cwH_aVI/AAAAAAAAJa0/cGH0p6E37A8/s640/2013-07-13%252016.35.14.jpg"></p> <p><u>Sunday: </u>9.6 mile easy bike ride/11.9 mph. Needed to shake out the legs.</p> <p><strong>Week of July 15th:</strong></p> <p><u>Monday</u>: I don’t normally count dog walks, but… 30 minute dog walk?</p> <p><u>Tuesday AM</u>: 3.6 miles/avg pace 9:29<br><u>Tuesday PM</u>: Speed work… on a real track! 6x[600m, 200m rest] in: 2:47, 2:47, 2:47, 2:40, 2:48, 2:48 . Total of 4.7 miles with warm up and cool down.</p> <p><u>Wednesday</u>: 50 minute dog walk</p> <p><u>Friday</u>: 4 miles. +715’, avg pace 9:52</p> <p><u>Saturday night</u>. This is how I prepared for my Sunday long run:</p> <p><a href="http://lh3.ggpht.com/-2-766m8z4rY/Ue4cfkDGy0I/AAAAAAAAJ1E/rSqmKLM47-U/s1600-h/2013-07-20%25252019.45.55%25255B5%25255D.jpg"><img title="2013-07-20 19.45.55" style="display: inline" alt="2013-07-20 19.45.55" src="http://lh5.ggpht.com/-lh5a-zDz2i8/Ue4cgMmOt1I/AAAAAAAAJ1M/itXKdOyUTqo/2013-07-20%25252019.45.55_thumb%25255B2%25255D.jpg?imgmax=800" width="214" height="295"></a></p> <p><u>Sunday</u>: 12 miles. +622’, avg pace 9:40.</p> <p>One of these was going on over the weekend:</p> <p><a href="http://lh3.ggpht.com/-DvdLEWy1NNg/Ue4chDek_hI/AAAAAAAAJ1U/K-ZFGrrpE2c/s1600-h/2013-07-19%25252015.06.25%25255B10%25255D.jpg"><img title="2013-07-19 15.06.25" style="margin: 0px; display: inline" alt="2013-07-19 15.06.25" src="http://lh3.ggpht.com/-oN82vIekoas/Ue4cho5Ss5I/AAAAAAAAJ1Y/s3tXlVU5zzQ/2013-07-19%25252015.06.25_thumb%25255B6%25255D.jpg?imgmax=800" width="333" height="271"></a></p> <p>All shoes were $40 on Friday (and got down to $25 on Sunday), but I exercised restraint. Besides, they didn’t have my beloved Tempo in my size…and I recently got a new pair. I did, however, pick up a $15 tank (one that I was about to buy on Running Warehouse!) and a $7 hat. Folks from my running group found some Bostons and Adios(es?) in their sizes…good deal.</p> <p><a href="http://lh4.ggpht.com/-9I1VdwMvP3U/Ue4ciuqfbzI/AAAAAAAAJ1k/_Mo3GetZW5M/s1600-h/2013-07-07%25252010.26.13-2%25255B7%25255D.jpg"><img title="A Tale of Two Tempos" style="display: inline" alt="" src="http://lh6.ggpht.com/-sXJe9cU-AZE/Ue4cjNVX-cI/AAAAAAAAJ1o/Ii_FYfIyT4I/2013-07-07%25252010.26.13-2_thumb%25255B3%25255D.jpg?imgmax=800" width="322" height="247"></a> <a title="Adidas Tank" href="http://www.runningwarehouse.com/descpageWRA-AWSFT3.html#" target="_blank"><img title="sequencials tank" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="adidas" src="http://lh6.ggpht.com/-BjEs0RbnA1g/Ue4cjmDpG-I/AAAAAAAAJ10/PVoMZDy0uN8/adidas%25255B4%25255D.jpg?imgmax=800" width="176" height="255"></a></p> <p>That’s all I’ve got. <br>This concludes my last post as a 29 year old. Tuesday I turn 30. Yikes.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com5tag:blogger.com,1999:blog-6499043946507336093.post-25736233179560130922013-07-08T16:39:00.001-07:002013-07-08T16:39:49.449-07:00New 10k PR<p>Let’s start with July 4th. I ran a 10k. I wanted to run a race because it’s been a while (March?) but was also dreading it for a number of reasons:</p> <ol> <li>It has been ridiculously hot. Triple digits and humidity. It’s not supposed to be humid here.</li> <li>I have felt sluggish during my speed work and tempo runs.</li> <ul> <li>Possibly worth noting that these runs have not been on flat ground.</li></ul> <li>The 10k race course runs on the bike path where my running group has been doing speed work while the track is rebuilt.</li> <ul> <li>Speed work is extra unpleasant at 6pm when the temperature is still in the 90s.</li> <li>Therefore this part of the bike path is now always unpleasant.</li></ul> <li>I only want to run a race if I’m going to try for a PR. Or run on trails.</li> <ul> <li>Last year <a href="http://running-on-coffee.blogspot.com/2012/07/still-alive.html">I ran a 53:27</a> </li> <li>Last year’s 8:36 pace didn’t sound so easy to beat when tempo runs have felt slow.</li> <li>I am sure I will have to adjust this race mentality as I get older and slower.</li></ul></ol> <p>I surprised myself and ran a 52:03, which was an 8:23 average pace. Miraculously, 1st in my age group out of 8. Not sure where the other 15 people from my age group at last year’s race disappeared to. 30th female out 115 and 91st overall of 238. If this race occurred one month later when I’ll be 30… I would not have placed in my age group. Women 30-34 are FAST around here.</p> <p>The course wasn’t exactly flat. That gradual uphill in the second half is very noticeable especially as the sun is starting to feel hotter on you on this fully exposed course.</p> <p><a href="http://lh5.ggpht.com/-HnjUcqwnTDQ/UdtNqG85ilI/AAAAAAAAIpE/Xy4OZItYLPw/s1600-h/10k%252520elev%25255B4%25255D.jpg"><img title="10k elev" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="10k elev" src="http://lh3.ggpht.com/-oGg94ualjyU/UdtNqiPFNdI/AAAAAAAAIpM/JStVccibU_k/10k%252520elev_thumb%25255B2%25255D.jpg?imgmax=800" width="504" height="197"></a></p> <p>Which must explain my paces… 8:19-8:20 pace for the Down Half. I don’t think I have ever run this consistently over a 3 mile distance. And then I did it again. 8:38-8:39 for the Up Half. </p> <p><a href="http://lh3.ggpht.com/-8CbUwZt-XiQ/UdtNrAX_f_I/AAAAAAAAIpU/dTg3EB9q4Po/s1600-h/10k%252520splits%25255B4%25255D.jpg"><img title="10k splits" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="10k splits" src="http://lh4.ggpht.com/-blNbLCRTang/UdtNrj8mIvI/AAAAAAAAIpc/UY2Gz2PrJB4/10k%252520splits_thumb%25255B2%25255D.jpg?imgmax=800" width="397" height="324"></a></p> <p>I looked at my watch when it beeped every mile but otherwise tried to just zone out and run, paying attention to effort level until I hit 6 miles and could see the finish line, then it was go-time. I brought music, which I don’t normally do. But I remembered being annoyed by the slapping of a nearby runner’s Teva sandals last year and didn’t think I could handle that again.</p> <p><a href="http://lh4.ggpht.com/-AxR4_At4_wk/UdtNstDutFI/AAAAAAAAIpk/yQoYuIPcu_w/s1600-h/946857_10151452091071651_761264688_n%25255B4%25255D.jpg"><img title="946857_10151452091071651_761264688_n" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="946857_10151452091071651_761264688_n" src="http://lh5.ggpht.com/-nDgNuSQfpIY/UdtNs50mXnI/AAAAAAAAIpo/WzmaxOLMyaQ/946857_10151452091071651_761264688_n_thumb%25255B2%25255D.jpg?imgmax=800" width="202" height="284"></a> <a href="http://lh5.ggpht.com/-RqYwup8rigg/UdtNtmI79hI/AAAAAAAAIp0/8LibKvN97-o/s1600-h/1012314_10151452091236651_1278496363_n%25255B3%25255D.jpg"><img title="1012314_10151452091236651_1278496363_n" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="1012314_10151452091236651_1278496363_n" src="http://lh5.ggpht.com/-6cyDzvBYlcY/UdtNuD4tEfI/AAAAAAAAIp8/gUxkHNsPpB8/1012314_10151452091236651_1278496363_n_thumb%25255B1%25255D.jpg?imgmax=800" width="207" height="284"></a> <a href="http://lh4.ggpht.com/-Gdv5X95EIFU/UdtNuw0xlDI/AAAAAAAAIqE/Q5RwUPm2gcs/s1600-h/1002253_725125261703_168247201_n%25255B10%25255D.jpg"><img title="1002253_725125261703_168247201_n" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="1002253_725125261703_168247201_n" src="http://lh5.ggpht.com/-j9mHeP-b9II/UdtNvprTnHI/AAAAAAAAIqM/vP7POWkoUFo/1002253_725125261703_168247201_n_thumb%25255B4%25255D.jpg?imgmax=800" width="196" height="284"></a></p> <p>I wasn’t the only one decked out in red, white and blue:</p> <p><a href="http://lh4.ggpht.com/--IUx5ZC5dTI/UdtNwcv7ovI/AAAAAAAAIqU/QAkPJnZJswE/s1600-h/1005902_725124079073_1419767083_n%25255B4%25255D.jpg"><img title="1005902_725124079073_1419767083_n" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="1005902_725124079073_1419767083_n" src="http://lh5.ggpht.com/-713sbqb2HRI/UdtNw9tSueI/AAAAAAAAIqY/3Txb7M7nTNA/1005902_725124079073_1419767083_n_thumb%25255B2%25255D.jpg?imgmax=800" width="296" height="242"></a></p> <p><u>Week of June 24</u>:<br><strong>Monday</strong>: 5.35 mi tempo run on rolling hills, avg pace 8:33. With cool down: <strong>6.06 miles</strong>.<br><br><strong>Tuesday</strong>: Arrived late to 3x 1 Mile repeats. So I got in .75 mi at a 7:40 pace, then a mile at 8:03 and a mile in 7:48. 2-3 minutes in between. <strong>Total: 4.74 miles.<br><br>Wednesday</strong>: <strong>7.06 mi bike ride</strong>, avg 14.2 mph.<br><br><strong>Friday</strong>:<strong> 1.94 mile</strong> “easy” run, +283’.<br><br><strong>Saturday</strong>: <strong>10.13 miles</strong>, avg pace 9:21, +395’.<br><br><strong>Sunday</strong>: Rest. Retreated to the ocean where, at 85 degrees, it was 25 degrees cooler than home.</p> <p><u>Week of July 1</u>:<br><strong>Monday AM: </strong>4.25 mi at 8:47 avg pace on rolling hills. With cool down: <strong>5.13 miles total.</strong> (+915’!?) <br><strong>Monday PM:</strong> <strong>2.05 flat, easy miles</strong> with Dan.</p> <p><strong>Thursday: 10k in 52:03.</strong></p> <p><strong>Saturday: </strong>I ran down the hill to get donuts then brought them back home. Seriously. <strong>1.58 miles</strong> and +321’.</p> <p><strong>Sunday: 10.02 miles, </strong>avg pace 9:34. + ~500’.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com6tag:blogger.com,1999:blog-6499043946507336093.post-91314644406881339072013-06-25T22:59:00.001-07:002013-06-25T22:59:13.388-07:00More Running Stats & Gratuitous Trail Pics<p><u>Week of 6/10<br></u><strong>Monday</strong>: <strong>1.5 mile</strong> “easy” run on hills. By easy I mean 341’ of elevation gain and slow as hell pace.<br><br><strong>Tuesday</strong>: 2 sets [5x400m, 400m Rest]. Total <strong>6.61 miles</strong>.<br>First set: 1:51, 1:53, 1:50, 1:46, 1:46<br>Second set: 1:53, 1:49, 1:46, 1:45, 1:43</p> <p><strong>Wednesday</strong>: <strong>7 mi bike ride</strong>, easy 13.2mph</p> <p><strong>Thursday: </strong>Rest</p> <p><strong>Friday: 2.86 mi</strong>, avg pace of 8:53, +158’.</p> <p><strong>Saturday:</strong> <strong>13.91 miles</strong> on trails. Freaking tough trails. Yes, it took 2 hours and 52 minutes, but I also climbed 3,056’. Around mile 7 we came to a critical decision point: go back up the way we came down (steep) or go up the shorter yet steeper way. You can see which way we chose. Basically if we were already going to have to hands-on-our-quads-hike up anyway, might as well get it over with sooner. </p> <p><a href="http://lh4.ggpht.com/-LHJb-YL6ElE/UcqC__DiXpI/AAAAAAAAImU/i8wAv7NRWws/s1600-h/EastMissionOMelveny%25255B3%25255D.jpg"><img title="EastMissionOMelveny" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="EastMissionOMelveny" src="http://lh5.ggpht.com/-kDxCX9V1VXk/UcqDARTF4JI/AAAAAAAAImc/W2sMmO0mg4Y/EastMissionOMelveny_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="381"></a></p> <p>If I remember how to do math right (Rise over run! See, middle school math IS important), 6.97 mi/1357’ –--> 8.18 mi/2508’ works out to be an 18% grade.</p> <p><a href="http://lh4.ggpht.com/-6PkOCQONOjA/UcqDBMnVZ4I/AAAAAAAAImk/Cn6RMMykGLs/s1600-h/2013-06-15%25252007.03.41%25255B8%25255D.jpg"><img title="2013-06-15 07.03.41" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 07.03.41" src="http://lh4.ggpht.com/-0E-sDLu4KXM/UcqDBgsD2hI/AAAAAAAAImo/JDj-ZNiefws/2013-06-15%25252007.03.41_thumb%25255B5%25255D.jpg?imgmax=800" width="376" height="330"></a> <a href="http://lh6.ggpht.com/-qkJZ2FZmEGA/UcqDCJJnttI/AAAAAAAAIm0/7G06pD8mMqc/s1600-h/2013-06-15%25252007.16.13%25255B7%25255D.jpg"><img title="2013-06-15 07.16.13" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 07.16.13" src="http://lh4.ggpht.com/-3CHpU0Ctv9E/UcqDCv9r0cI/AAAAAAAAIm8/soQ0vKeaZc4/2013-06-15%25252007.16.13_thumb%25255B4%25255D.jpg?imgmax=800" width="223" height="329"></a></p> <p><a href="http://lh3.ggpht.com/-ILdY4xOw71w/UcqDDamPhRI/AAAAAAAAInE/a-ZR0bVfasQ/s1600-h/2013-06-15%25252007.47.38%25255B5%25255D.jpg"><img title="2013-06-15 07.47.38" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 07.47.38" src="http://lh5.ggpht.com/-uxdoA_Fu1nU/UcqDDl9IOsI/AAAAAAAAInM/QtS4dj7TdrA/2013-06-15%25252007.47.38_thumb%25255B2%25255D.jpg?imgmax=800" width="229" height="322"></a> <a href="http://lh5.ggpht.com/-t8cQniwI0wQ/UcqDEUkxbWI/AAAAAAAAInU/sGWWiuq75ho/s1600-h/2013-06-15%25252007.37.05%25255B6%25255D.jpg"><img title="2013-06-15 07.37.05" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 07.37.05" src="http://lh3.ggpht.com/-Ha92OXJMuNY/UcqDEyEpV3I/AAAAAAAAInY/PtD2GdXSGP4/2013-06-15%25252007.37.05_thumb%25255B3%25255D.jpg?imgmax=800" width="383" height="320"></a></p> <p><a href="http://lh6.ggpht.com/-8YON6Z1bP9U/UcqDF1a8W7I/AAAAAAAAInk/lot63jHaKAI/s1600-h/2013-06-15%25252008.46.37%25255B7%25255D.jpg"><img title="2013-06-15 08.46.37" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 08.46.37" src="http://lh3.ggpht.com/-VXVpF5y2KiI/UcqDGDIgQiI/AAAAAAAAIno/XS8kTK7BgQI/2013-06-15%25252008.46.37_thumb%25255B4%25255D.jpg?imgmax=800" width="315" height="275"></a> <a href="http://lh4.ggpht.com/-399cwdoOi2g/UcqDHNclSnI/AAAAAAAAIn0/PGXsyhvBrZ8/s1600-h/2013-06-15%25252008.48.22%25255B7%25255D.jpg"><img title="2013-06-15 08.48.22" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 08.48.22" src="http://lh4.ggpht.com/-0ndUKnTg6vU/UcqDHnZPAdI/AAAAAAAAIn4/yysuay7gbzg/2013-06-15%25252008.48.22_thumb%25255B4%25255D.jpg?imgmax=800" width="316" height="276"></a></p> <p><a href="http://lh3.ggpht.com/-AOOnsFRa2d8/UcqDInv66nI/AAAAAAAAIoE/eFFGghTXa8Y/s1600-h/2013-06-15%25252009.19.49%25255B6%25255D.jpg"><img title="2013-06-15 09.19.49" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 09.19.49" src="http://lh4.ggpht.com/-4EbcUTPJQyY/UcqDJen8k-I/AAAAAAAAIoI/r5u5TWE5CUY/2013-06-15%25252009.19.49_thumb%25255B3%25255D.jpg?imgmax=800" width="314" height="264"></a> <a href="http://lh5.ggpht.com/-z58NZ7hKLaI/UcqDKVfdnJI/AAAAAAAAIoU/XtvBaWFlHaQ/s1600-h/2013-06-15%25252009.22.15%25255B6%25255D.jpg"><img title="2013-06-15 09.22.15" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-15 09.22.15" src="http://lh4.ggpht.com/-rsM85oyaOro/UcqDK0wKEoI/AAAAAAAAIoY/JKJMoDVNHc8/2013-06-15%25252009.22.15_thumb%25255B3%25255D.jpg?imgmax=800" width="315" height="265"></a></p> <p><strong>Sunday: </strong>Rest. I replenished my depleted muscles with In-N-Out.</p> <p><a href="http://lh3.ggpht.com/-CXbo8TUT34E/UcqDLrRquCI/AAAAAAAAIok/AuQt0OUPQZw/s1600-h/2013-06-16%25252012.21.52%25255B5%25255D.jpg"><img title="2013-06-16 12.21.52" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; padding-top: 0px; padding-left: 0px; border-left: 0px; display: inline; padding-right: 0px" border="0" alt="2013-06-16 12.21.52" src="http://lh3.ggpht.com/-e-961udRUeA/UcqDMPtENeI/AAAAAAAAIos/DPt46xQELyg/2013-06-16%25252012.21.52_thumb%25255B2%25255D.jpg?imgmax=800" width="308" height="250"></a></p> <p><u>Week of 6/17<br></u><strong>Monday:</strong> <strong>2.28</strong> <strong>easy miles</strong> on the flattish bike path. Avg pace 9:27. My quads were hungover from Saturday’s trail run.</p> <p><strong>Tuesday: <br>AM: 2.26 easy miles</strong> on the flattish bike path. Avg pace 9:06.<br><strong>PM: </strong>2x(1200m, 800m, 400m) w/400m recovery, and a few minutes between sets. Total: <strong>5.12 miles</strong>.<br>1200s in 5:50, 5:49. 800s in 3:28, 3:33. 400s in 1:43, 1:48.</p> <p><strong>Wednesday: 7 miles on bike</strong>, avg 13.9 mph</p> <p><strong>Thursday:</strong> <strong>4.46 mi</strong>. Attempted tempo run on rolling hills. 3.71 miles at the following paces: 8:42, 9:00, 8:27, 8:22 (.71 mi). Then a .75 mile walk/run uphill cool down. +676’.</p> <p><strong>Friday-Sunday:</strong> No running or biking, but I did walk my buns off in San Francisco. My husband had been up there all week for a conference, and I was able to join him for the weekend. Mini post on that to follow.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com1tag:blogger.com,1999:blog-6499043946507336093.post-47631011961822868322013-06-12T10:45:00.001-07:002013-06-12T10:45:33.305-07:003 Week Recap<p><br>Begin Boring Running Stats. I’m including elevation gain because my runs are not flat unless I’m at the track so I think that deserves some extra credit. I’ve decided there is NO SUCH THING as an easy run here. I threw in some hiking pictures to make it pretty.</p> <p>Let’s Rewind to the week of 5/20.</p> <p><strong>Monday</strong>: 3.34 easy (slow) miles on hills. I attempted to keep my HR low and that required walking. Avg pace 11:33, +537’.<br><strong>Tuesday</strong>: 5 miles at the track incl: 300m in 1:16, 600m in 2:49, 2x800m in 3:39. 2x100m in 4:52, 4:45.<br><strong>Wednesday</strong>: 7.15 mi bike ride @14mph.<br><strong>Thursday:</strong> Easy 5.09 mi on trails. Avg pace 10:56, + 615’.<br><strong>Friday:</strong> Rest<br><strong>Saturday</strong>: 10.43 mi. Avg pace 9:13, flattish.<br><strong>Sunday</strong>: Hike in Placerita Canyon with my husband’s brother & his wife visiting from the Ohio! 7.5 mi, +1901’. </p> <p><a href="http://lh6.ggpht.com/--AcLVzI9q-k/UbizFtzXoII/AAAAAAAAIiY/QZIYRBIHl8c/s1600-h/2013-05-26-14.04.393.jpg"><img title="2013-05-26 14.04.39" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-26 14.04.39" src="http://lh4.ggpht.com/-CCRPa_fiaVY/UbizGOBzCdI/AAAAAAAAIic/ecI7sAXid2M/2013-05-26-14.04.39_thumb1.jpg?imgmax=800" width="644" height="136"></a></p> <p><a href="http://lh3.ggpht.com/-IqG9LcFYh5g/UbizGwW7GYI/AAAAAAAAIio/3kYj7lnY974/s1600-h/2013-05-26-14.47.164.jpg"><img title="2013-05-26 14.47.16" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-26 14.47.16" src="http://lh5.ggpht.com/-mYEb99DTtbs/UbizHYrLmZI/AAAAAAAAIiw/zJ-18MBF_vM/2013-05-26-14.47.16_thumb1.jpg?imgmax=800" width="644" height="484"></a><br><br><a href="http://lh3.ggpht.com/-4rOL2MSpJeg/UbizfPPqyjI/AAAAAAAAIi4/II95ET8I51Y/s1600-h/2013-05-26-15.02.254.jpg"><img title="2013-05-26 15.02.25" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-26 15.02.25" src="http://lh4.ggpht.com/-1N3aaPNbuuE/Ubizfi49HSI/AAAAAAAAIjA/fNbd13isSoI/2013-05-26-15.02.25_thumb1.jpg?imgmax=800" width="644" height="484"></a><br></p> <p><u>Week of 5/27</u></p> <p><strong>Monday: </strong>Rest (a.k.a. Memorial Day Grilling and Sangria)<br><strong>Tuesday:</strong> Went to track but there was a HS graduation! Went to the bike path instead and braved 45 mph winds and a face full of dust to run 4.2 miles with 4 mi @ avg pace of 8:18.<br><strong>Wednesday: </strong>9.25 mi bike ride @13.5 mph<br><strong>Thursday: </strong>Rest<br><strong>Friday:</strong> 7.5 mi hike, +1686.’ Ventured into the desert to hike to Devil’s Chair with the Ohioans. We’ve done this one <a href="http://running-on-coffee.blogspot.com/2012/03/devils-chair.html">before</a>.</p> <p><a href="http://lh5.ggpht.com/-V6YNNkY4iQI/UbizgqpyIrI/AAAAAAAAIjI/hwRwbXl_4jQ/s1600-h/2013-05-31-14.02.566.jpg"><img title="2013-05-31 14.02.56" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-31 14.02.56" src="http://lh6.ggpht.com/-OQsfc_cNEwM/UbizhPcVweI/AAAAAAAAIjM/tLHKBKKPtkY/2013-05-31-14.02.56_thumb3.jpg?imgmax=800" width="644" height="484"></a> </p> <p><a href="http://lh5.ggpht.com/-VqF6O5J-fbw/Ubizh55tExI/AAAAAAAAIjY/dPn0z7UOF9c/s1600-h/2013-05-31-13.37.164.jpg"><img title="2013-05-31 13.37.16" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-31 13.37.16" src="http://lh6.ggpht.com/-yBlIxndFWJE/UbiziUI0ztI/AAAAAAAAIjc/UazyutnUPvw/2013-05-31-13.37.16_thumb1.jpg?imgmax=800" width="209" height="286"></a> <a href="http://lh4.ggpht.com/-wbr3JDrChr4/UbizjEYHvGI/AAAAAAAAIjo/UsbhUG-MCuw/s1600-h/2013-05-31-13.34.065.jpg"><img title="2013-05-31 13.34.06" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-31 13.34.06" src="http://lh3.ggpht.com/-gHYoZpfhHqg/UbizjQQJ0vI/AAAAAAAAIjs/o3Bx5v8UliM/2013-05-31-13.34.06_thumb2.jpg?imgmax=800" width="223" height="182"></a> <a href="http://lh4.ggpht.com/-8RSXGcZkpKA/UbizkTa65MI/AAAAAAAAIj4/A2nvv6YZG64/s1600-h/2013-05-31-15.02.569.jpg"><img title="2013-05-31 15.02.56" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-31 15.02.56" src="http://lh5.ggpht.com/-sQg2fBDn-6c/Ubizk3UZzUI/AAAAAAAAIj8/Lf4-33vU0Jc/2013-05-31-15.02.56_thumb3.jpg?imgmax=800" width="197" height="278"></a></p> <p><a href="http://lh6.ggpht.com/-9njd43b6ywk/UbizlyCGZwI/AAAAAAAAIkI/RIrmjj8OAUo/s1600-h/2013-05-31-14.17.025.jpg"><img title="2013-05-31 14.17.02" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-05-31 14.17.02" src="http://lh4.ggpht.com/-dBo9ONGC-pk/Ubizmzv0sII/AAAAAAAAIkQ/kLwAG6-Nepo/2013-05-31-14.17.02_thumb2.jpg?imgmax=800" width="644" height="484"></a> <br>^Little cloud-looking thing peeking from behind the rocky ridge in the left half of the photo is the smoke plume from the “Powerhouse fire” 40 mi NW of here.</p><strong></strong> <p><strong>Saturday + Sunday: </strong>No running. The nearby fire grew quickly since it started Thursday afternoon and resulted in visible smoke in the air and ash on…everything outside. Saturday we headed further south to be able to spend time outside in cleaner air. Here are pictures of the smoke plume visible from around town on Saturday morning.</p> <p><a href="http://lh4.ggpht.com/-swuSyQKNjDM/UbiznbgexWI/AAAAAAAAIkY/WY2rAcmmqZg/s1600-h/2013-06-01-11.13.243.jpg"><img title="2013-06-01 11.13.24" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-06-01 11.13.24" src="http://lh6.ggpht.com/-7HehmGv7hgc/UbizpO2NJuI/AAAAAAAAIkc/m1CnA9e1BKg/2013-06-01-11.13.24_thumb1.jpg?imgmax=800" width="302" height="237"></a> <a href="http://lh4.ggpht.com/-0YUedxb6jEQ/UbizqJTL_9I/AAAAAAAAIko/IJrka1acvMg/s1600-h/2013-06-01-11.24.32-28.jpg"><img title="2013-06-01 11.24.32 (2)" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-06-01 11.24.32 (2)" src="http://lh3.ggpht.com/-_N7FZxnRVs0/UbizqaSJcRI/AAAAAAAAIks/OWTOXnIgLpI/2013-06-01-11.24.32-2_thumb2.jpg?imgmax=800" width="301" height="237"></a></p> <p><a href="http://lh4.ggpht.com/-V6qNO21zc9c/Ubizrg3dxII/AAAAAAAAIk4/3IuD_I7DpDk/s1600-h/2013-06-01-11.32.11-24.jpg"><img title="2013-06-01 11.32.11 (2)" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-06-01 11.32.11 (2)" src="http://lh3.ggpht.com/-YidIA2A76Y4/Ubizrxzzu2I/AAAAAAAAIk8/QoXDZU01wlQ/2013-06-01-11.32.11-2_thumb1.jpg?imgmax=800" width="304" height="239"></a></p> <p>I decided to heed the air quality warnings and did not exert myself outdoors. Followed by whining and complaining to my husband that it had been too long and I was forgetting how to run. Instead of running, I spent the time following <a href="http://calfire.blogspot.com/2013/06/sim-table-wildfire-animated-progression.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+CaliforniaFireNews+%28California+Fire+News%29">the fire</a> online, and worrying about how much damage it was doing. Constructive, I know. Interesting pictures <a href="http://news.nationalgeographic.com/news/2013/06/pictures/130605-powerhouse-wildfire-forestfire-california-photo/">here</a> and <a href="http://www.latimes.com/local/lanow/la-powerhouse-fire-pictures-20130530,0,1178636.photogallery">here</a> and <a href="http://www.buzzfeed.com/jtes/photos-of-californias-powerhouse-fire">here</a>.</p> <p><u>Week of 6/3</u></p> <p><strong>Monday: </strong>Only had time for 2.4 easy miles on hills before work. 10:57 avg pace, +533’.<br><strong>Tuesday: </strong>5.3 mi trail run in the morning. 11:23 avg pace, +1125’.<br>Night: 4.27 mi of speed work involving some 5ish 800s.<br><strong>Wednesday:</strong> 3.09 mi in my hilly neighborhood. 10:12 avg pace; +502’. I swear it felt easier at night than it does in the morning.<br><strong>Thursday:</strong> Rest<br><strong>Friday: </strong>9.26 mi bike ride @14mph<br><strong>Saturday: </strong>10.73 mi at 9:21 pace, flattish (+232’).<br><strong>Sunday: </strong>Rest</p> <p>And to end with pictures…Molly made up a new game that involves bringing all her stuffed animals outside, one by one, to lie in the grass with her.</p> <p><a href="http://lh6.ggpht.com/-66tIZyt2Ivw/UbiztNfNGBI/AAAAAAAAIlI/-ZxOHHCTfm0/s1600-h/2013-06-05-19.40.105.jpg"><img title="2013-06-05 19.40.10" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-06-05 19.40.10" src="http://lh3.ggpht.com/-4uL_7DHEHGg/UbiztkgURTI/AAAAAAAAIlM/WLV_EcEufIk/2013-06-05-19.40.10_thumb2.jpg?imgmax=800" width="339" height="276"></a> <a href="http://lh3.ggpht.com/-0rPW33V8JxM/UbizucYpGeI/AAAAAAAAIlY/ItWHX8J9RHc/s1600-h/2013-06-05-19.56.344.jpg"><img title="2013-06-05 19.56.34" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="2013-06-05 19.56.34" src="http://lh5.ggpht.com/-zUJ3BdbSEWQ/Ubizu3B9uzI/AAAAAAAAIlg/qIBT5FH5Oxc/2013-06-05-19.56.34_thumb1.jpg?imgmax=800" width="202" height="277"></a></p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-64027520369423165272013-05-24T23:23:00.001-07:002013-05-24T23:23:37.887-07:00Back at it<p>Here’s how my running has gone recently. In my mind anyway.</p> <p><strong>Last February to May</strong>: “I’m unemployed, I’ll run as much as I want – wheee!”</p> <p><strong>May to July</strong>: “I’m working part-time, I’ll run as much as I want – wheee!” </p> <p><strong>August to October</strong>: Begin real full-time job, loosely follow Run Less Run Faster (3 quality runs a week)</p> <p><strong>November to April</strong>: I started taking classes. Work got busy and I often worked 10-11 hour days. I either couldn’t make it to track on time or by the time I got home I would be too tired to run fast. So of my 3 runs, track day became an easy day. </p> <p>After running my most recent half PR in December, tempo days became easy runs too. So then I was running 3ish days a week, maintaining a long run base of at least 10 miles, but mostly all at an easy pace.</p> <p>At the end of April I decided I was going to add more days of running, even if they were short or easy runs. Also, after an irrationally <a href="http://www.running-on-coffee.blogspot.com/2013/04/proof-i-didnt-peak-in-high-school.html">semi-disappointing Fastest Mile</a> in late April, I vowed to return to track.</p> <p><strong>Week of April 29</strong>— Lame, but I got in 5 runs.<br>Monday- 2.3 mi easy run<br>Tuesday- 3.13 mi at Track: 800m, 600m, 400m, 200m, 100m<br>Thursday- 3.4 mi on hills<br>Friday- 2.58 mi<br>Sunday- 8.22 mi mountain trail run</p> <p><strong>Week of May 6</strong>— Only 3 runs but +a bike ride. Cross-training is another goal, especially if I’m hoping to up my mileage.<br>Tuesday- 1.8 mi easy run<br>Wednesday- 10.10 mi bike ride<br>Thursday- 8 mi run<br>Saturday- 10.25 mi run</p> <p><strong>Week of May 13- </strong>Less running miles than I wanted, but 5 days of moving and my longest bike ride since last July.</p> <p>Monday- 5.18 mi with a good climb<br>Tuesday- 4.8 mi at Track. 3x300m; 4x400m; 2x800m.<br>Wednesday- 9 mi bike ride <br>Friday- 6.1 mi run<br>Saturday – 17.4 mi bike</p> <p>Alright, your eyes should be sufficiently glazed over by now.</p> <p>Since October, about 2/3 of my work has been where I live, and the rest is 40 miles away. Last week, a magical thing happened. I was able to transfer that other 1/3 to a new hire that lives in that area…and what I’m left with is considered a full caseload. In other words, I’ve been working at 150% capacity for the last several months. This week it was glorious not to fall asleep and wake up thinking about work.</p> <p><strong>TL;DR version: </strong></p> <ul> <li><strong>I was working too much </strong></li> <li><strong>I will be working less </strong></li> <li><strong>I will now resume my efforts to run fast </strong></li> <li><strong>I may write about it occasionally</strong></li></ul> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-15418987099419404812013-04-29T22:25:00.002-07:002013-04-29T22:25:45.624-07:00Proof I Didn't Peak in High School?Last Wednesday I ran <a href="http://www.runningricig.blogspot.com/">Kari'</a>s "Proof I Didn't Peak in High School" timed mile.<br />
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I had hoped to run it at track the night before, but work kept me from getting to track with my running group, so I ran it in the morning on our mostly flat bike path.<br />
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I don't know how to warm up for these things, so I ran out for a mile at a comfortable pace, noting nearby landmarks every quarter mile (that's one nice thing about the track). Then I did some little leg/hip stretchy things, then ran a mile back to my car, at an uncomfortable pace.<br />
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My overall lap paces when I glanced down at my watch at my approximate quarter-mile landmarks were: 7:16, 7:21, 7:23, 7:21.<br />
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Meh, 1 mile in 7:21.<br />
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I was hoping for closer to low 7, but for no real reason. I felt surprisingly like death afterward given my unimpressive speed (see upper right photo), but then again I haven't been to track since mid-March and my runs have been primarily long runs around a 9:00 pace, short incredibly hilly runs, and comfortable-paced trail runs. So it shouldn't be a surprise.<br />
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I can do 10-12x400m in the 1:38-1:45 range, which is mid-to-upper 6min/mi pace, but that's with 200m rest in between.<br />
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I had fleeting thoughts about attempting this again, but decided my lack of recent speed work would probably mean marginal, if any, improvement.<br />
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After finishing my mile, I breathed heavily while pacing back and forth for a few minutes, glad that no one else was around to witness how winded I was. Then I attempted to steady my hand to take some cell phone pictures to prove I did this thing, and hopped in my car and hurried home to catch my online class with minutes to spare.<br />
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What did I learn from this?<br />
1. Go back to track workouts. Now. Stop letting work interfere.<br />
2. Do I really want to run a 5K in a few weeks? Half Marathon pace is so much more comfortable.<br />
3. I like how the track visually breaks up a distance. Trying to run fast-ish down an endless straight stretch is hard.<br />
4. Really, I like 400m better than anything else that is supposed to be run at a hard effort at the track. I complain about 800s, so I probably would have complained about a mile, too.<br />
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Oh, and was this proof that I did not peak in High School? I don't know. I don't remember any timed miles from high school. Aside from a Turkey Trot I ran in 9th grade (still can't find my time for that...), I didn't run in middle or high school except when it was required for soccer.RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com7tag:blogger.com,1999:blog-6499043946507336093.post-75676318478648520192013-04-11T14:29:00.001-07:002013-04-11T14:29:31.152-07:00What I Ate <div dir="ltr">
Consider this post my response to <a href="http://www.itsadoglickbabyworld.com/2013/04/want-to-know-what-i-eat.html">Kara</a>, <a href="http://chocolateismylife-us.blogspot.com/2013/04/bring-on-snark.html">Alyssa</a>, <a href="http://runningricig.blogspot.com/2013/04/what-i-ate-on-tuesdayon-wednesday.html">Kari</a>, and <a href="http://inthebetweeneh.blogspot.com/2013/04/wiawjust-in-case-you-care.html">Emily</a>'s posts.</div>
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<tr><td class="tr-caption" style="text-align: center;">(Found on Facebook)</td></tr>
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<u>Wednesday</u>.</div>
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7:15am: black coffee.</div>
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7:45am: banana on my way to run. </div>
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8:15am: 8.25 mile run.</div>
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10:00am: post-run breakfast burrito- eggs, cheddar, bacon + 16 oz water. </div>
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11:45am: Strawberries and pathetic looking fridge-clean-out-veggies (2 stalks of celery and some dried up baby carrots), while driving to a meeting. </div>
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2:45pm: Cocoa roasted almonds while driving between two meetings. Plus another cap-ful. Finished off another 32 oz of water.</div>
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4:00pm: Rita's gelati: Rootbeer ice & vanilla custard. Because Rita's just opened it's first store in CA last week, and that's exciting.</div>
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I normally eat a real dinner, but since we are going out of town this weekend, we are playing the "clean out whatever's left in the fridge instead of going grocery shopping" game.</div>
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6:00pm: Made some guacamole using up 2/3 of an avocado and some tomato. And I ate it with probably 3 servings of restaurant style tortilla chips (that may be a conservative figure). Not pictured, because I ate them directly out of the bag. Finished drinking another 32 oz of water. </div>
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6:30pm: Husband threw me a mail-order beef stick while I worked at the kitchen table.</div>
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8:45pm: Dinner/Dessert: Lots of strawberries (2 more pints to get through before Friday afternoon) on top of slow-churned vanilla ice cream + whipped cream and unsalted peanuts. I really only went ahead with this because I didn't want to admit to my husband that I already had frozen custard earlier in the day.</div>
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Revelations? </div>
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<li>I eat in my car a lot</li>
<li>Much less coffee than normal</li>
<li>More snacking than real "meals"</li>
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RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com4tag:blogger.com,1999:blog-6499043946507336093.post-9173110348456095202013-04-01T10:14:00.001-07:002013-04-01T10:14:21.054-07:00Chesebro Half Marathon Recap<p>Last Saturday I ran the <a href="http://greatraceofagoura.com/course/half_index.html">Chesebro Half Marathon</a>. It’s one of several races on the same day that make up the Great Race of Agoura Hills and it was my first race in California <a href="http://www.running-on-coffee.blogspot.com/2012/03/race-report-chesebro-half-marathon.html">last year</a>. It is not a PR kind of course, but it is a scenic course and a well-organized race, so I decided to run it again with the goal of beating last year’s time.</p> <p>They offer race-day packet pick-up as well as an expo on Thursday & Friday. I was able to get to the expo Thursday afternoon, which was worth it, to allow me to sleep in for an extra 30 minutes and save that extra little bit of running around on race morning. </p> <p>Road Runner Sports also had a booth there with barely worn shoes for $50. I do not at all need new shoes right now, but it’s worth a look. Lucky for me, there weren’t many shoes in my size to tempt me. I did, however, come home with a stick to torture my calves and quads. I had been eyeing one since last summer when I worked at the running store.</p> <p><a href="http://lh6.ggpht.com/-rCP0raNstFs/UVnAMjpiAlI/AAAAAAAAIZ8/sNZ06T2Ev3w/s1600-h/2013-03-22%25252007.34.48-1%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; margin-left: auto; border-top: 0px; margin-right: auto; border-right: 0px; padding-top: 0px" title="2013-03-22 07.34.48-1" border="0" alt="2013-03-22 07.34.48-1" src="http://lh6.ggpht.com/-uQ1osVHGxo8/UVnANf8DUMI/AAAAAAAAIaE/V6sQS4NIS_k/2013-03-22%25252007.34.48-1_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a></p> <p>The morning of the race I found parking quickly and easily. The race organizers provide you with a long list of parking options, noting which lots are best for people running the half marathon vs. the 10k or 5k - and the times various streets will be closed. Very helpful. I parked in a Vons parking lot a little over a half mile from the starting line.</p> <p>Here’s the deal:</p> <p><a href="http://lh5.ggpht.com/-iqhiAckjecU/UVnANqn5QzI/AAAAAAAAIaM/wAOgK_8NjI8/s1600-h/chesebroElev%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="chesebroElev" border="0" alt="chesebroElev" src="http://lh5.ggpht.com/-VEtxhA1SZco/UVnAOGhLyuI/AAAAAAAAIaU/K7DsoI4JA1o/chesebroElev_thumb%25255B2%25255D.jpg?imgmax=800" width="642" height="334"></a></p> <p>In terms of elevation, it’s no easy course, but I’ve definitely run worse. Like <a href="http://www.running-on-coffee.blogspot.com/2012/10/race-report-leona-valley-trail-half.html">here</a>. Or <a href="http://www.running-on-coffee.blogspot.com/2013/01/griffith-park-trail-half-recap.html">here</a>. Oh, and I didn’t review <a href="http://connect.garmin.com/course/1473290#.T9-mm0VjzIg.email">this one</a> yet.</p> <p>The Chesebro Half had a 7am start; we were off by 7:05. The race starts downhill (you had to walk up that hill to get to the start), then through a neighborhood around a park where you will eventually finish. I started with a friend from my running group, we said we’d start conservatively then it turned out we ran an 8:20 for the first mile. Whoops.</p> <p align="left"><a href="http://lh4.ggpht.com/-b66euhHmnNo/UVnAO9BPbjI/AAAAAAAAIaY/DhpHXvhWYuY/s1600-h/pic%25255B9%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; margin-left: auto; border-top: 0px; margin-right: auto; border-right: 0px; padding-top: 0px" title="pic" border="0" alt="pic" src="http://lh3.ggpht.com/-qZIQ340bNIg/UVnAPRskaGI/AAAAAAAAIak/-8vX9KVRqqQ/pic_thumb%25255B7%25255D.jpg?imgmax=800" width="276" height="482"></a></p> <p align="center"><a href="http://lh6.ggpht.com/-BL1oapX9G98/UVnAQNxA1qI/AAAAAAAAIas/qKQ0KEvI7gw/s1600-h/pic_2%252520-%252520Copy%252520%2525282%252529%25255B7%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="pic_2 - Copy (2)" border="0" alt="pic_2 - Copy (2)" src="http://lh5.ggpht.com/-8sUoXbHAREY/UVnAQeB2aII/AAAAAAAAIa0/MB4kOsykgWM/pic_2%252520-%252520Copy%252520%2525282%252529_thumb%25255B1%25255D.jpg?imgmax=800" width="141" height="244"></a> <a href="http://lh3.ggpht.com/-ch5R_AMPkRw/UVnAQ5u2dyI/AAAAAAAAIa8/VF8J7FFYGnA/s1600-h/pic_3%25255B7%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="pic_3" border="0" alt="pic_3" src="http://lh4.ggpht.com/-0OU7kLfBWrs/UVnAReaRBNI/AAAAAAAAIbE/4Uj92VcNW1k/pic_3_thumb%25255B1%25255D.jpg?imgmax=800" width="133" height="244"></a> <a href="http://lh5.ggpht.com/-D8_u9bSEsoU/UVnARziMK4I/AAAAAAAAIbM/J-DxgOAE_QY/s1600-h/pic_4%252520-%252520Copy%25255B7%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="pic_4 - Copy" border="0" alt="pic_4 - Copy" src="http://lh5.ggpht.com/-WywffPuPumg/UVnASZ_yAzI/AAAAAAAAIbU/Pkoxzo15pjo/pic_4%252520-%252520Copy_thumb%25255B1%25255D.jpg?imgmax=800" width="109" height="244"></a></p> <p align="center">I don’t know what happened, but I look so twisted. Note to self: work on stride. </p> <p>It was roads up until mile 3, then we entered a park and started running on a wide path/fire road. We passed some park rangers on horses, a couple aid stations, and a few groups of teenagers who were unenthusiastically cheering us on. I’m sure they gained much from those 2 hours of required community service. Somewhere in there the wide path turned into single track; the dirt surface became more sandy and rocky; and the grass and trees turned into desert-scrub and sage plants.</p> <p>The anticipation of the big hill was killing me, though when I actually got to it, it wasn’t as bad as I remembered last year, thanks to getting a year of mountain trail running under my belt. After mile 8, it was glorious downhill on a fire road for 2 miles. Unlike last year, I was prepared for the hill that came around mile 10 so I didn’t totally destroy my legs on the downhill stretch leading up to it.</p> <p><a href="http://lh3.ggpht.com/-P-0PtRj24YA/UVnATGllw3I/AAAAAAAAIbc/8xU2e25i8sE/s1600-h/480314_10100813682630453_1345141775_n%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; margin-left: auto; border-top: 0px; margin-right: auto; border-right: 0px; padding-top: 0px" title="480314_10100813682630453_1345141775_n" border="0" alt="480314_10100813682630453_1345141775_n" src="http://lh3.ggpht.com/-B4-B4Ohkxe4/UVnATuB7iQI/AAAAAAAAIbk/7LBKTtt4Mg8/480314_10100813682630453_1345141775_n_thumb%25255B2%25255D.jpg?imgmax=800" width="312" height="317"></a></p> <p align="center"><a href="http://lh6.ggpht.com/-HjCaacIxaSI/UVnAUDeI_SI/AAAAAAAAIbs/6gE3jHhC34g/s1600-h/861889_509745445737852_1033390765_n%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="861889_509745445737852_1033390765_n" border="0" alt="861889_509745445737852_1033390765_n" src="http://lh6.ggpht.com/-C3JOYYxWLIo/UVnAUlfykeI/AAAAAAAAIb0/JAhmgnO74z4/861889_509745445737852_1033390765_n_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="484"></a></p> <p align="center">^View from the Top; Pictures from event’s facebook page.</p> <p>Around mile 10.5 we were back on roads with one more mini hill then gradual downhill until the finish line in the park, where runners from all races were finishing. On that note, there were two women shoulder to shoulder, happily walking their way to a 10k finish in front of me, less than a quarter mile from the finish line, just before a sharp right turn in the course with a curb to not trip over. I turned on my race rage and got around them, then picked off a few runners who had been maintaining their distance in front of me.</p> <p>I finished in 2:02:58, shaving 11 minutes and 30 seconds off of last year’s time. <br>Stats: 339/913 Overall, 96/435 Females, 15/41 in my Age Group.</p> <p>My split paces in table form and a graph for the visually inclined:</p> <p><a href="http://lh5.ggpht.com/-HB9J-kpPYh4/UVnAVPmH1JI/AAAAAAAAIb8/t3khAea4V84/s1600-h/chesebrosplits%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="chesebrosplits" border="0" alt="chesebrosplits" src="http://lh3.ggpht.com/--uJKoHuWjzk/UVnAVjpnJEI/AAAAAAAAIcE/NEAAFj-VnQ0/chesebrosplits_thumb%25255B1%25255D.jpg?imgmax=800" width="140" height="295"></a> <a href="http://lh6.ggpht.com/-JwuwkHbFRyg/UVnAWATwmII/AAAAAAAAIcM/pwI5Zk2-WI4/s1600-h/chesebrograph%25255B20%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="chesebrograph" border="0" alt="chesebrograph" src="http://lh5.ggpht.com/-IDy8SQGvlPo/UVnAWhWV_oI/AAAAAAAAIcU/o0bcrnofvsc/chesebrograph_thumb%25255B18%25255D.jpg?imgmax=800" width="456" height="294"></a></p> <p>Finish Line:</p> <p><a href="http://lh6.ggpht.com/-UWCPUZ3dSYk/UVnAXV5P3CI/AAAAAAAAIcc/92KyQ0SDCEY/s1600-h/finish%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="finish" border="0" alt="finish" src="http://lh5.ggpht.com/-Yht2Y6TAhqY/UVnAX3OA1wI/AAAAAAAAIcg/7qgHwm2uEq0/finish_thumb%25255B1%25255D.jpg?imgmax=800" width="155" height="237"></a> <a href="http://lh4.ggpht.com/-k-esgkZ2QMA/UVnAYYkZlYI/AAAAAAAAIcs/OvgbtOz7eLU/s1600-h/finish1%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="finish1" border="0" alt="finish1" src="http://lh6.ggpht.com/-4kaozED7FeE/UVnAY3cJpLI/AAAAAAAAIcw/J_ohXJjD1tc/finish1_thumb%25255B1%25255D.jpg?imgmax=800" width="154" height="236"></a> <a href="http://lh3.ggpht.com/-QcZVT3s1Gl0/UVnAZg-bCUI/AAAAAAAAIc8/8XkQNUrScNs/s1600-h/finish3%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="finish3" border="0" alt="finish3" src="http://lh5.ggpht.com/-m9eYamd97Cg/UVnAZw1MgHI/AAAAAAAAIdA/eGUyNz_r77Y/finish3_thumb%25255B1%25255D.jpg?imgmax=800" width="152" height="235"></a> <a href="http://lh3.ggpht.com/-4e1p-ly-OmA/UVnAaeiA77I/AAAAAAAAIdM/4usHQogtwmQ/s1600-h/finish4%25255B8%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="finish4" border="0" alt="finish4" src="http://lh4.ggpht.com/-ATDhycu-qFU/UVnAa4xf7ZI/AAAAAAAAIdU/2JkkEzOztGo/finish4_thumb%25255B2%25255D.jpg?imgmax=800" width="156" height="235"></a></p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com2tag:blogger.com,1999:blog-6499043946507336093.post-46456738031027439322013-01-28T20:34:00.001-08:002013-01-30T10:27:55.724-08:002011 vs. 2012Quick, before the first month of 2013 ends! Let’s compare the last two years of running.<br />
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<table border="1" cellpadding="2" cellspacing="0" style="width: 441px;"> <tbody>
<tr> <td valign="top" width="128"></td> <td align="center" valign="top" width="105">2011</td> <td align="center" valign="top" width="92"><b>2012</b></td> <td align="center" valign="top" width="114">Δ</td></tr>
<tr> <td valign="top" width="128">Miles Run</td> <td align="center" valign="top" width="105">1000.28</td> <td align="center" valign="top" width="92">1120.40</td> <td align="center" valign="top" width="114">+12%</td></tr>
<tr> <td valign="top" width="128"># of Runs</td> <td align="center" valign="top" width="105">185</td> <td align="center" valign="top" width="92">199</td> <td align="center" valign="top" width="114">+7.5%</td></tr>
<tr> <td valign="top" width="128">Avg Distance</td> <td align="center" valign="top" width="105">5.40</td> <td align="center" valign="top" width="92">5.63</td> <td align="center" valign="top" width="114">+4% </td></tr>
<tr> <td valign="top" width="128">Avg Miles/Wk</td> <td align="center" valign="top" width="105">19.24</td> <td align="center" valign="top" width="92">21.55</td> <td align="center" valign="top" width="114">+12%</td></tr>
<tr> <td valign="top" width="128">Avg Speed</td> <td align="center" valign="top" width="105">5.4 mph</td> <td align="center" valign="top" width="92">5.9 mph</td> <td align="center" valign="top" width="114">+9% </td></tr>
<tr> <td valign="top" width="128">Elev Gain</td> <td align="center" valign="top" width="105">25,802 ft</td> <td align="center" valign="top" width="92">72,774 ft</td> <td align="center" valign="top" width="114">+182%</td></tr>
<tr> <td valign="top" width="128">Calories</td> <td align="center" valign="top" width="105">90,296</td> <td align="center" valign="top" width="92">82,577</td> <td align="center" valign="top" width="114">-8.5%</td></tr>
<tr> <td valign="top" width="128">Half Marathon PR</td> <td align="center" valign="top" width="105">2:06:49 (Nov)</td> <td align="center" valign="top" width="92">1:54:48 (Dec)</td> <td align="center" valign="top" width="114">-12:01 (-9.5%)</td></tr>
<tr> <td valign="top" width="128">5K PR</td> <td align="center" valign="top" width="105">28:07 (Aug)</td> <td align="center" valign="top" width="92">25:11 (May)</td> <td align="center" valign="top" width="114">-2:56 (-10.4%)</td></tr>
</tbody></table>
<br />
More miles and more elevation gain at a faster pace with fewer calories burned. <br />
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All this to say: I guess I have become more efficient at running. Also, I like numbers.<br />
<br />
<a href="http://lh5.ggpht.com/-rtX9IQzRP1Y/UQdRTkrPQ2I/AAAAAAAAIYI/Y7cn_yljGtk/s1600-h/2012%252520Monthly%252520Miles%25255B2%25255D.jpg"><img alt="2012 Monthly Miles" border="0" height="237" src="http://lh4.ggpht.com/-vYoAYdvR6N4/UQdRUUmfnkI/AAAAAAAAIYQ/nMZGv3XLihM/2012%252520Monthly%252520Miles_thumb.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="2012 Monthly Miles" width="244" /></a><br />^Thanks, Daily Mile, for the pretty bar graph.RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com1tag:blogger.com,1999:blog-6499043946507336093.post-40566702255683084692013-01-07T07:26:00.001-08:002013-01-07T07:26:16.970-08:00Griffith Park Trail Half Recap<p>Better a late recap than never, right? On November 17th I ran the Griffith Park Trail half marathon and it was fantastic. I got a little nervous when I woke up and it was pouring. And it continued to pour for most of my drive down to Burbank. In 2 and a half years of running in the northeast, I never had a rainy race day…and my first was after moving to Southern California.</p> <p>Plugging in the address of the Greek Theater… </p> <p><img src="http://upload.wikimedia.org/wikipedia/en/thumb/c/c2/Get_Him_to_the_Greek.jpg/220px-Get_Him_to_the_Greek.jpg"></p> <p>…got me there with no problems and, as promised, there were plenty of volunteers directing us where to park. Free parking, and plenty of it, even arriving only 40 minutes before the start. Real flushable toilets near the parking lots, too.</p> <p>I jogged the half mile from my car to the starting line/packet pickup in the drizzle, jogged back to my car to drop off the goods, ditch my rain jacket, pin on my bib, etc., then another half mile back to the start. 1.5 miles in the bank before the race. The temperature was in the low 50s, so not too cold – and I knew I would warm up on that first giant hill. </p> <p>Yes, there was a bag drop that I could have utilized which would have allowed me to leave everything at the start/finish line, but I have never used a race’s bag drop, and even though there was a tarp to keep everything dry, I had visions of a wet sweatshirt awaiting me at the end of the race.</p> <p>The race started perfectly on time, just like this race director’s <a href="http://www.running-on-coffee.blogspot.com/2012/10/race-report-leona-valley-trail-half.html">last amazingly well-organized race</a>. </p> <p><a href="http://lh4.ggpht.com/-6-QdDrNCcn8/UOro49QqyqI/AAAAAAAAIUE/i96iihIJVYc/s1600-h/61425_4553082158198_513181398_n%25255B1%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="61425_4553082158198_513181398_n" border="0" alt="61425_4553082158198_513181398_n" src="http://lh4.ggpht.com/-6pZgKIliK7M/UOro5uFTlwI/AAAAAAAAIUM/a-WEZTEt7pw/61425_4553082158198_513181398_n_thumb.jpg?imgmax=800" width="445" height="322"></a></p> <p>Another thing it had in common with the last race? It starts with a climb! A big one.</p> <p><a href="http://lh5.ggpht.com/-2NbwjoxbY9U/UOro6oRE0CI/AAAAAAAAIUU/EoIV8pBvLpQ/s1600-h/griffith-park-half-elev3.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="griffith park half elev" border="0" alt="griffith park half elev" src="http://lh3.ggpht.com/-0GQK7fxd0pE/UOro7U3vaUI/AAAAAAAAIUc/yS5vfqDelkA/griffith-park-half-elev_thumb1.jpg?imgmax=800" width="644" height="335"></a></p> <p>It was so foggy/cloudy that you couldn’t see anything from the top at the beginning. Just the trail a few feet in front of you and fog. I need to go back on a clear day to check out the view. The race included a couple well-stocked aid stations featuring everything from traditional energy gels to fruit to cookies and chocolate covered espresso beans. There were even a couple cheering sections along the course—kudos to them for getting up there. Volunteers were at every turn off to direct you where to go. </p> <p>A couple miles in to the race I heard a familiar voice approaching me, and it was Naomi, who I met and finished the race with at September’s Leona Valley trail half. We passed eachother several times throughout this race. I came to this race alone and did not know of anyone else doing it, so I had not expected to see anyone I knew there. It was nice to see a familiar face on the course!</p> <p>Highlights of the course included views of downtown LA, the Hollywood sign, the observatory, and the bat caves. The course featured three out-and-backs (four if you count going back down to the finish). It made the small race feel bigger since you were seeing people more often.</p> <p><a href="http://lh3.ggpht.com/-Jan1A-qiFfs/UOro8Ybrq0I/AAAAAAAAIUk/DXG2RPI1b9w/s1600-h/griffith-map3.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="griffith map" border="0" alt="griffith map" src="http://lh5.ggpht.com/-dU8ZG7qcPqY/UOro80OvKxI/AAAAAAAAIUs/-ivLB6fL_Es/griffith-map_thumb1.jpg?imgmax=800" width="644" height="251"></a></p> <p>Another perk of this race? Race director Keira made race photos available for download for FREE. Which provided me with the following keepsakes:</p> <p><a href="http://lh3.ggpht.com/-7Bh6UbGFevQ/UOro91tNfEI/AAAAAAAAIU0/HvaRDrY5flw/s1600-h/207-lundbergamanda.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="207-lundbergamanda" border="0" alt="207-lundbergamanda" src="http://lh3.ggpht.com/-dMYaeJoSNpw/UOro-JnsWkI/AAAAAAAAIU8/uXidIZRMN60/207-lundbergamanda_thumb.jpg?imgmax=800" width="249" height="312"></a><br>Running past a dog party in front of the Hollywood sign</p> <p><a href="http://lh5.ggpht.com/-jIVyfHks5GM/UOro_FIKEhI/AAAAAAAAIVE/1VVloASXow8/s1600-h/113-1-forsterscott3.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="113-1-forsterscott" border="0" alt="113-1-forsterscott" src="http://lh5.ggpht.com/-3IuBt9kzRCo/UOro_jhU4mI/AAAAAAAAIVM/8p0jgmuw4v4/113-1-forsterscott_thumb.jpg?imgmax=800" width="244" height="188"></a><br>Running uphill, mouth agape, in front of the Observatory.</p> <p><a href="http://lh6.ggpht.com/-FJQa_bt66Dw/UOrpA-V4ggI/AAAAAAAAIVU/Vw_KBKyTxBA/s1600-h/observatory-.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="observatory-" border="0" alt="observatory-" src="http://lh5.ggpht.com/-67Ev46mvMlw/UOrpBA9ibvI/AAAAAAAAIVY/N12SbHQmQ2A/observatory-_thumb.jpg?imgmax=800" width="412" height="261"></a><br>Great shot of the Griffith Park Observatory</p> <p><a href="http://lh3.ggpht.com/-8KXpaI4mjiw/UOrpB4H537I/AAAAAAAAIVk/r5KcKJpvO2w/s1600-h/207-LundbergAmanda-14.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="Griffith park half marathon" border="0" alt="Griffith park half marathon" src="http://lh3.ggpht.com/-O62OPV_1N6M/UOrpCqnq8EI/AAAAAAAAIVs/rxN0Emw8G7o/207-LundbergAmanda-1_thumb1.jpg?imgmax=800" width="325" height="484"></a><br>Somewhere in the last mile or so of the race.</p> <p>The course was pretty tough with a total of about 2300’ in elevation gain. I finished in 2:14:21.</p> <p><a href="http://lh4.ggpht.com/-YTlg_GQ_zro/UOrpDlGHoYI/AAAAAAAAIV0/4194XgUzTeI/s1600-h/248990_456659507704956_1095162979_n%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="248990_456659507704956_1095162979_n" border="0" alt="248990_456659507704956_1095162979_n" src="http://lh5.ggpht.com/-Opdln6q1tOk/UOrpEfVhNqI/AAAAAAAAIV8/_5MYJhAGBhU/248990_456659507704956_1095162979_n_thumb.jpg?imgmax=800" width="164" height="244"></a></p> <p><strong>The stats:<br></strong>3/21 females 25-29<br>21/180 females<br>92/349 overall</p> <p>Super healthy food at the finish line: Sandwiches, two pasta dishes, an orzo dish, and some kind of kale salad. Naked coconut water and samples of Naked protein drinks.</p> <p>Race goodies included an INKnBURN tech tee, a sturdy drawstring backpack with reflective strips, a blingy medal, and a keychain whistle (to be used to ward off mountain lions and to annoy my dog).</p> <p><a href="http://lh4.ggpht.com/-4Y7VISefu-c/UOrpFZiwCYI/AAAAAAAAIWE/a4FqYziOovs/s1600-h/178242_673814144593_278528526_o2.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="178242_673814144593_278528526_o" border="0" alt="178242_673814144593_278528526_o" src="http://lh6.ggpht.com/-zW1IJvBsiTE/UOrpFwKElSI/AAAAAAAAIWM/Glq6pG9gTd8/178242_673814144593_278528526_o_thum.jpg?imgmax=800" width="244" height="184"></a></p> <p>I received this race entry for free from a contest on pavementrunner.com in the Spring sponsored by INKnBURN. I would recommend this race as it was challenging, yet fun – and very well organized… however I probably would not have run it if not for winning an entry because the registration price was a bit steep ($120). The tech tees provided will set you back about $50-60 if you buy them on your own, so I’m not sure how much of the entry fee went toward the permit for using/closing off a portion of Griffith Park, and how much went to the cost of the shirt.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com7tag:blogger.com,1999:blog-6499043946507336093.post-3287145553023796982012-11-16T20:42:00.001-08:002012-11-16T20:42:42.482-08:00Remediation Plan<p>1. Get over <a href="http://www.running-on-coffee.blogspot.com/2012/11/day-of-disappointment.html">it</a>.</p> <p>2. Keep up with speed work and tempo runs.</p> <ul> <li>Check.</li> <li>Tuesday: 6x800 in 3:38-3:43</li> <li>Thursday: 5 mile tempo run at 8:25 avg pace</li></ul> <p>3. Add some core work into the mix again.</p> <ul> <li>I haven’t devoted any time to abs in…many months. It can’t hurt.</li></ul> <p>4. Run <a href="http://griffithparktrailruns.com/course.html">this race</a> for fun tomorrow morning (and <em>for free</em>, thanks to <a href="http://pavementrunner.com/inknburn-review-giveaway/">Pavement Runner</a> and <a href="http://www.inknburn.com/">INKnBURN</a>)</p> <p><img src="http://griffithparktrailruns.com/images/GRF_MAP_GoogleEarth_Image.jpg" width="640" height="382"></p> <p>…where I will get to try out my new <a href="http://www.dirtygirlgaiters.com/">Dirty Girl gaiters</a>:</p> <p><a href="http://lh4.ggpht.com/-TE34uLKYPhk/UKcVoTLLMMI/AAAAAAAAIRE/cZdVATsuV8Y/s1600-h/000_0003%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="000_0003" border="0" alt="000_0003" src="http://lh5.ggpht.com/-D9iiI2N_Ffw/UKcVo272WtI/AAAAAAAAIRM/sbowLdM-oX8/000_0003_thumb%25255B1%25255D.jpg?imgmax=800" width="237" height="274"></a> <a href="http://lh3.ggpht.com/-QiVJQwTlecQ/UKcVpl6x3VI/AAAAAAAAIRU/8f67E0M9DCg/s1600-h/000_0002%25255B1%25255D%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="000_0002" border="0" alt="000_0002" src="http://lh3.ggpht.com/-gtCR1CWsbdg/UKcVqfpKU1I/AAAAAAAAIRc/rfVzGUcpyCs/000_0002%25255B1%25255D_thumb%25255B1%25255D.jpg?imgmax=800" width="323" height="274"></a> </p> <p><a href="http://lh3.ggpht.com/-zLATR5n4leQ/UKcVrXDyVFI/AAAAAAAAIRk/ItBg9yV60x8/s1600-h/000_0001%25255B1%25255D%25255B1%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="000_0001" border="0" alt="000_0001" src="http://lh3.ggpht.com/-Hod5vgbA-rA/UKcVuKgPzmI/AAAAAAAAIRs/ZwvEYp4myTE/000_0001%25255B1%25255D_thumb%25255B4%25255D.jpg?imgmax=800" width="244" height="213"></a></p> <p>I may need them not only to keep stones and dirt out of my shoes, but maybe mud, too: </p> <p><a href="http://lh4.ggpht.com/-WX4NQer_QBI/UKcVulhWc7I/AAAAAAAAIR0/0YQLcVTzpX8/s1600-h/gpth%252520forecast%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="gpth forecast" border="0" alt="gpth forecast" src="http://lh6.ggpht.com/-K6BhCa3Ra5M/UKcVvL2mJWI/AAAAAAAAIR8/W0kwfbL_SIQ/gpth%252520forecast_thumb%25255B2%25255D.jpg?imgmax=800" width="260" height="312"></a></p> <p>At least it won’t be too cold?</p> <p>5. Do some more long [road] runs. Like maybe, a 14 and an 11-12 miler.</p> <p>6. Perhaps try for a PR again at <a href="http://www.santatothesea.com/">this race</a> in 3 weeks. Worst case, it’s a fun Christmas-themed run.</p> <p><a href="http://lh5.ggpht.com/-pMouIvx5wX8/UKcVv1fG5kI/AAAAAAAAISE/uRNO7VQHS_I/s1600-h/Santa%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Santa" border="0" alt="Santa" src="http://lh3.ggpht.com/-yOCy5s53zKQ/UKcVwQvayjI/AAAAAAAAISM/_4bbcFyZjXQ/Santa_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="202"></a></p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com6tag:blogger.com,1999:blog-6499043946507336093.post-36431721989579844932012-11-09T22:21:00.001-08:002012-11-10T09:44:30.222-08:00Day of DisappointmentSunday.<br />
Let’s start with some things that went right:<br />
<ul>
<li>Got to the race on time.</li>
<li>Nearly perfect weather (it rained the last 2 years)</li>
<li>Found friends before race.</li>
<li>Didn’t start too fast!</li>
<li>Had an amazing first 7-8 miles.</li>
<li>Found friends after the race.</li>
<li>Got to cheer in a lot of running group friends!</li>
</ul>
I was sure to hydrate in the days leading up to the half. I had a nice little pasta dinner Saturday night. I was a ball of nerves and I (needlessly), obsessively looked at the pace ranges within my goal range.<br />
Sunday I woke at 5:45am (old-6:45, thanks Daylight Savings Time). I got all my stuff together and got out the door by 6:15. I parked by 6:35 (it’s amazing how fast you can get around early in the morning when there’s no traffic) and was texted with a meeting place to find some friends I would be running with.<br />
7am start. <br />
<a href="http://lh3.ggpht.com/-4WTzqhxffMM/UJ3yFve_rOI/AAAAAAAAIMI/RWYCYOb6h-Y/s1600-h/schm1%25255B12%25255D.jpg"><img alt="schm1" border="0" height="482" src="http://lh3.ggpht.com/-ADIudKqdd4w/UJ3yGcl4XOI/AAAAAAAAIMQ/Tre3AcY3at8/schm1_thumb%25255B9%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm1" width="237" /></a><br />
<br />
First goal: Don’t start off too fast. Goal accomplished. A congested start (no corrals) and an uphill first mile will help keep your pace in check.<br />
<br />
<a href="http://lh5.ggpht.com/-poKQb2yAanw/UJ3yG7NcomI/AAAAAAAAIMY/UvUvO19pMUQ/s1600-h/schmsplits%252520-%2525201%25255B11%25255D.jpg"><img alt="schmsplits - 1" border="0" height="28" src="http://lh5.ggpht.com/-VoCyoTsv5uI/UJ3yHsspNwI/AAAAAAAAIMg/91P5Bi7PUj0/schmsplits%252520-%2525201_thumb%25255B8%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schmsplits - 1" width="135" /></a><br />
<a href="http://lh5.ggpht.com/-cO1dWAIAEsg/UJ3yIJbHoyI/AAAAAAAAIMo/wTR3Qm3616Q/s1600-h/schm%252520elev%25255B4%25255D.jpg"><img alt="schm elev" border="0" height="226" src="http://lh5.ggpht.com/-Z1eQzimcBZE/UJ3yI8c0fhI/AAAAAAAAIMw/H6risKM52rU/schm%252520elev_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm elev" width="640" /></a><br />
<br />
Mini hill out of the way, time to pick up the pace and get closer to goal pace. During the second mile I felt great! Like I could definitely sustain the pace. I enjoyed the following several miles of the race. There were some good cheering sections and some familiar faces in the crowds from the running group. I have two Honey Stinger Chews at about mile 4.25.<br />
<br />
<a href="http://lh4.ggpht.com/-U3X1cA8Z1o4/UJ3yJZ65B4I/AAAAAAAAIM4/xiMX8j-Wy84/s1600-h/schmsplits%252520-%2525202_6%25255B13%25255D.jpg"><img alt="schmsplits - 2_6" border="0" height="143" src="http://lh4.ggpht.com/-vu1i53AJZ-o/UJ3yJqycJSI/AAAAAAAAINA/HXwaACyYRTw/schmsplits%252520-%2525202_6_thumb%25255B4%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schmsplits - 2_6" width="135" /></a> <br />
<div align="center">
Hooray! Running is fun!</div>
<div align="center">
<br /></div>
<a href="http://lh5.ggpht.com/-nH7QKQC0kLQ/UJ3yKagWn1I/AAAAAAAAINI/LcxmVQfvGgY/s1600-h/schm1group%25255B6%25255D.jpg"><img alt="schm1group" border="0" height="242" src="http://lh5.ggpht.com/-uLzb6Gxj3vs/UJ3yK2MwydI/AAAAAAAAINQ/J3HfrRcwm10/schm1group_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm1group" width="162" /></a> <a href="http://lh5.ggpht.com/-uMHJ2H_e2Xs/UJ3yLjpF76I/AAAAAAAAINY/b-F1aNpL100/s1600-h/schm1magicmtn%25255B6%25255D.jpg"><img alt="schm1magicmtn" border="0" height="242" src="http://lh5.ggpht.com/-tJROQpHrZkk/UJ3yMdjO0NI/AAAAAAAAINg/V4w7qF4tyRQ/schm1magicmtn_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm1magicmtn" width="161" /></a><br />
<br />
Random Timing mat at 5.5 miles had me at 47:11 or an 8:35 pace. Perfect!! On target for a 1:53-ish.<br />
<br />
Next came the beginning of slight discomfort, also the beginning of a slight incline which lasts for about 2 miles. I start to slip back from a few friends, but another running buddy felt more comfortable at my pace. I hadn’t given up though, and said I was still going to try to keep up.<br />
<br />
<a href="http://lh6.ggpht.com/-OPH8itqFB4U/UJ3yNI64_EI/AAAAAAAAINo/4N2TTbB2T5k/s1600-h/schmsplits%252520-%25252078%25255B5%25255D.jpg"><img alt="schmsplits - 78" border="0" height="57" src="http://lh4.ggpht.com/-ikqSSWAutBw/UJ3yN_6zy_I/AAAAAAAAINw/4zSpvV4HBIM/schmsplits%252520-%25252078_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schmsplits - 78" width="135" /></a><br />
<br />
Had 1 more energy chew around mile 6.2 and another at mile 7.2<br />
<br />
<b>Enter side stitch.</b> Something I have rarely had before, and never for more than a minute or two. I decided I would grab some Gatorade at the next aid station, which was a little after mile 8.<br />
<br />
<b>Mile 9</b>. This is where it’s supposed to get easy, as the course becomes a slight downhill from this point for the next 3 miles. Hoping side stitch issue resolves itself. Side stitch feels no better. I walk a little around 9.5. I begin thinking about running the tangents of the course along the curvy bike path because I need something to think about other than my left side and my non-relaxed breathing.<br />
<br />
<a href="http://lh5.ggpht.com/-4zAahmgkd-E/UJ3yOI6D15I/AAAAAAAAIN4/XKjdGz-bQ84/s1600-h/schmsplits%252520-%2525209_11%25255B5%25255D.jpg"><img alt="schmsplits - 9_11" border="0" height="84" src="http://lh5.ggpht.com/-8TOeNcGBiDM/UJ3yOrBlmfI/AAAAAAAAIOA/7uvQmP7lUBs/schmsplits%252520-%2525209_11_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schmsplits - 9_11" width="135" /></a><br />
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<b>Mile 10</b>.<b>2 ish</b>. I’m walking again, trying to breathe deeply and I get a pat on the back and a “come on, Amanda” from a running club friend leading the 4 hour marathon pace group. Bummed… I’m supposed to be ahead of them. Happy for the encouragement, though; I feel like crap. He asks if I drank too much water; I say I don’t think so (only had a few ounces from my handheld plus a few sips of Gatorade). I start running again with him, he tries to coach me how to relax my breathing. I focus on my diaphragm but still can’t relax my breathing. Below my rib cage feels like a giant knot. He asks me if I’m feeling better and I abruptly find myself stepping to the right and stop myself from yakking. I realize everyone and their brother behind me will see it. I am beyond the point of “I hope I don’t have to” and I am instead trying to find a spot where I can do this where it will be slightly less obvious.<br />
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<b>Mile 10.6</b> Found a spot to the left where there was a cut out in some grass. Blech. I swish some water in my mouth and I begin running again.<br />
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<b>Mile 11-12:</b> Amazingly I’m running a sub-9 pace again! Maybe I can turn this around a little!<br />
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<b>Mile 12-13</b>: I came up from an underpass to see some familiar faces cheering me on from the running store where I worked but despite the pleasant surprise, I felt like butt. They were yelling things like “looking strong” (They were lying).<br />
<br />
<a href="http://lh3.ggpht.com/-pp3QMFwBi0g/UJ3yPUps3pI/AAAAAAAAIOI/t8vAnrPf8Kk/s1600-h/schm2%252520mouthbreather%25255B3%25255D.jpg"><img alt="schm2 mouthbreather" border="0" height="242" src="http://lh6.ggpht.com/-Z47K1Mj-sQ8/UJ3yP6XhGRI/AAAAAAAAIOQ/05SEyXLgurM/schm2%252520mouthbreather_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm2 mouthbreather" width="162" /></a><a href="http://lh6.ggpht.com/-fhyB4J16n-s/UJ3yQvxGdCI/AAAAAAAAIOY/PoBxnMPRzU8/s1600-h/schm3%25255B3%25255D.jpg"><img alt="schm3" border="0" height="242" src="http://lh5.ggpht.com/-sM3dZbqgbrg/UJ3yRk5FohI/AAAAAAAAIOg/17nv-M3cWt0/schm3_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm3" width="161" /></a><a href="http://lh4.ggpht.com/-BOCbHwjh6sM/UJ3ySjE0YpI/AAAAAAAAIOk/ED92Z1N2iiM/s1600-h/schm3%252520pain%25255B3%25255D.jpg"><img alt="schm3 pain" border="0" height="242" src="http://lh3.ggpht.com/-gwY-BzyOk3M/UJ3yTG8VjSI/AAAAAAAAIOw/d4ohgI5WJQw/schm3%252520pain_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm3 pain" width="162" /></a><a href="http://lh3.ggpht.com/-MhWoYzcxU7U/UJ3yUCD5JUI/AAAAAAAAIO4/nSkyXV8y-P4/s1600-h/schm3a%25255B3%25255D.jpg"><img alt="schm3a" border="0" height="242" src="http://lh4.ggpht.com/-JgP59nkS-aQ/UJ3yU7Fje0I/AAAAAAAAIPA/Ds68ToPpNmI/schm3a_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schm3a" width="163" /></a><br />
<br />
I took a couple quick walk breaks only after I was out of sight trying to feel better.<br />
<br />
I heard my 4-hour pace group friends just ahead, directing the 2-hour half people where to branch off, and I really want to catch up to see them again but I wasn’t quite fast enough.<br />
<br />
The half marathon splits off and it’s a slight uphill that I was not prepared for. I walk a little more so I have some energy left for the final stretch. Once I could hear cheering from the finish area I picked up the pace until the finish line (last nubbin is .19 miles...clearly I did not run the tangents).<br />
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<a href="http://lh3.ggpht.com/-AfyVmnwUsaQ/UJ3yVYtAjUI/AAAAAAAAIPI/mCXiofeOcK0/s1600-h/schmsplits%252520-%25252012_13.19%25255B5%25255D.jpg"><img alt="schmsplits - 12_13.19" border="0" height="86" src="http://lh6.ggpht.com/-ajQEoTTZXeE/UJ3yWKyAQ5I/AAAAAAAAIPQ/IMUDOOUxLq0/schmsplits%252520-%25252012_13.19_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-color: -moz-use-text-color; border-style: none; border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schmsplits - 12_13.19" width="135" /></a><br />
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<a href="http://lh4.ggpht.com/-TqYxtCP9P_U/UJ3yW1XvxeI/AAAAAAAAIPY/RJYfhlbiefo/s1600-h/schmfinish%25255B3%25255D.jpg"><img alt="schmfinish" border="0" height="484" src="http://lh4.ggpht.com/-N3Ts_FTDK9g/UJ3yaAqifuI/AAAAAAAAIPg/jEf9uII1Tn8/schmfinish_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="schmfinish" width="326" /></a><br />
<br />
Chip Time: 2:00:09<br />
<br />
I know 2 hours would have been a glorious half marathon time back in June, and it wasn’t that awful of a time considering how the last five miles went, but: meh. 95% of my training runs felt better than this race; it just wasn’t my day for a PR.RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com11tag:blogger.com,1999:blog-6499043946507336093.post-72078313019230151652012-11-01T22:49:00.001-07:002012-11-01T22:49:42.649-07:00Mountain Run Half Marathon Prep<p align="left">This Sunday, I shall find out whether my recently adopted training method of long mountain trail runs has adequately prepared me for a faster flat half marathon.</p> <p align="center"><strong>Exhibit A:</strong></p> <p align="left">On October 20th, I did a lovely 12 mile out-and-back run on the Pacific Crest Trail where 2540’ of elevation gain rewards you with views like these:</p> <p align="center"><img src="https://sphotos-b.xx.fbcdn.net/hphotos-ash3/644468_667418137243_1903821374_n.jpg" width="637" height="480"></p> <p align="center"><img src="https://sphotos-a.xx.fbcdn.net/hphotos-ash3/580752_667405777013_187875635_n.jpg"></p> <p align="center"><a href="http://lh6.ggpht.com/-AySHMbkOUqY/UJNe5SqhQRI/AAAAAAAAIJw/76mxewP0d3k/s1600-h/sierrapelona%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="sierrapelona" border="0" alt="sierrapelona" src="http://lh4.ggpht.com/-9VQh1yjVn1c/UJNe54mNqxI/AAAAAAAAIJ4/C1Od7j6rcUA/sierrapelona_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="338"></a><br></p> <p align="center"><strong>Exhibit B:</strong></p> <p align="center">On the 27th I ran up a local mountain aptly nicknamed “The Beast” then continued on to a fire station at the top of a different peak before turning around, for a total of 15 miles with 2879 feet of elevation gain:</p> <p align="center"><a href="http://lh3.ggpht.com/-ROkPRunZsSk/UJNe6SOqY-I/AAAAAAAAIKA/vfuUk-ocQ9g/s1600-h/beast_beardivide%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="beast_beardivide" border="0" alt="beast_beardivide" src="http://lh5.ggpht.com/-TDzyQErj7nI/UJNe7BcddGI/AAAAAAAAIKI/VQ0wmiSRqKA/beast_beardivide_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="341"></a></p> <p align="center">In contrast, Sunday will involve running the first half of this:</p> <p align="center"><a href="http://lh5.ggpht.com/-5wgyDsgKszM/UJNe7narcxI/AAAAAAAAIKQ/EwsqPEu0E7o/s1600-h/schmelevmap%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="schmelevmap" border="0" alt="schmelevmap" src="http://lh3.ggpht.com/-lDB17S7pMHA/UJNe8B3DqsI/AAAAAAAAIKY/W5JUf7zfFwU/schmelevmap_thumb%25255B1%25255D.jpg?imgmax=800" width="644" height="335"></a></p> <p align="center"></p> <p align="center"></p> <p align="left">The day after my 12 mile mountain run, we did a 5 mile hike with a friend with a a mere 1100’ of elevation gain. Just to make sure I totally killed my legs.</p> <p align="left">The other runs:</p> <p align="left"><u>Week of the 22nd</u></p> <p align="left"><strong>Wednesday AM</strong>: Crappy 5 miles of speed work on a hotel treadmill while out of town for work again.<br><strong>Thursday PM</strong>: Running club’s Halloween run, 5.72 miles. I skipped on the costume but did wear orange and black. Pace started at a comfortable 9:47, but crept into the 8s and there was even a 7:36 mile. Avg pace: 8:39.<br><strong>Saturday AM:</strong> 15 Mountain Miles (above).</p> <p align="left"><u>Week of the 29th</u></p> <p align="left"><strong>Tuesday PM: </strong>Short speed work at the track. 6x[400m, 200Rest] in 1:41-1:47, for a total of 3.65 miles.<br><strong>Friday AM: </strong>It didn’t even happen yet, but I’m predicting the future… 3-4 miles at goal race pace.</p> <p align="left">And what’s goal race pace?</p> <p align="left">Well. I don’t know for sure. I haven’t run any real races in a few months but my unofficial-5k-at-the-end-of-a-5-mile-run in 23:54 and my 10 mi tempo run at a 8:30 pace from a few weeks ago point to an equivalent performance of a 1:51ish half marathon. </p> <p align="left">That sounds kind of scary and my taper crazies lead me to strongly doubt that kind of speed. So here’s a range, based on my beloved Run Less Run Faster book:</p> <div align="center"> <table border="1" cellspacing="0" cellpadding="2" width="218" align="center"> <tbody> <tr> <td valign="top" width="99">Equivalent 5k Performance</td> <td valign="top" width="51">HM time</td> <td valign="top" width="66">HM pace</td></tr> <tr> <td valign="top" width="99">23:50</td> <td valign="top" width="51">1:50:33</td> <td valign="top" width="66">8:26</td></tr> <tr> <td valign="top" width="99">24:00</td> <td valign="top" width="51">1:51:13</td> <td valign="top" width="66">8:29</td></tr> <tr> <td valign="top" width="99">24:10</td> <td valign="top" width="51">1:52:05</td> <td valign="top" width="66">8:33</td></tr> <tr> <td valign="top" width="99">24:20</td> <td valign="top" width="51">1:52:44</td> <td valign="top" width="66">8:36</td></tr> <tr> <td valign="top" width="99">24:30</td> <td valign="top" width="51">1:53:37</td> <td valign="top" width="66">8:40</td></tr></tbody></table></div> <p align="left">Really, my <a href="http://www.running-on-coffee.blogspot.com/2012/06/race-report-city-impact-half-marathon.html">last half marathon</a> in June was a 1:57:13 (8:57 pace) so I will be happy to run anything faster than that. 8:30 or 8:40 make for easy math along the way (17 min/2 miles or 26 min/3 miles). But I could make another one of these pace cheat sheets like I did for Philly last November:</p><img style="display: block; float: none; margin-left: auto; margin-right: auto" src="http://lh5.ggpht.com/-eW6hLvXFYC8/TsxsH4aZW7I/AAAAAAAAGXY/pWrEWVNnbfo/IMG-20111120-01221%252520%2525281024x768%252529_thumb%25255B5%25255D.jpg?imgmax=800"> <p align="center">Thanks to <a href="www.runthelongroad.com">Kristy</a> for this brilliant idea. </p> <p align="left">Last fall I used my lofty goal of 2:07, which Kristy and <a href="http://www.itsadoglickbabyworld.blogspot.com">Kara</a> said I was capable of (but I was skeptical); then I ran a 2:06:48. So maybe this Sunday’s pace chart should be geared toward the faster end of my goal again.</p> <p align="left"><strong>Other items to consider:</strong> </p> <p align="left"><strong>Daylight Savings!</strong> And it’s the good one, where you get 1 extra hour of <strike>sleep</strike> tossing and turning and waking up at 1am and 2am and 2am (<—DST bonus) and 3am and 4am… in a panic worried that I overslept my alarm.</p> <p align="left"><strong>Warm.</strong> Today was comfortable with a high temperature around 70. But no worries, it will warm up again for this weekend. And because of Daylight Savings, the start time at New-7am will be the Old-8am; so I’ll be running until Old-10am, which will probably easily get into the mid 70s. At least there is no rain in the forecast; last year it poured.</p> <p align="left"><a href="http://lh4.ggpht.com/-loAwH_xDT-w/UJNe8n-ejlI/AAAAAAAAIKg/nPG00znFwDA/s1600-h/wkdweather%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; margin-left: auto; border-top: 0px; margin-right: auto; border-right: 0px; padding-top: 0px" title="wkdweather" border="0" alt="wkdweather" src="http://lh4.ggpht.com/-rNIA3-DOdKw/UJNe9csrLnI/AAAAAAAAIKo/sPQGS_uHZXo/wkdweather_thumb%25255B3%25255D.jpg?imgmax=800" width="536" height="189"></a></p> <p align="left"><strong>Is there a “home field advantage” in running?</strong> I have run parts of the race course fairly regularly since moving here in February. Previously my halfs have been new territory. Either I’ll be able to tell myself “you’ve run this section before, you’ve got this!” or I may poke my eyes out on some of the more familiar sections.</p> <p align="left">One of said “more familiar” sections:</p> <p align="center"><img src="https://pbs.twimg.com/media/A3kqsVcCUAE4tXb.jpg:large" width="396" height="305"><br>Now pretend you are standing on this path and I am running toward you. <br>That will be me at mile 7 or 8. I can’t tell because that stretch kinda looks the same.</p> <p align="left">Here’s hoping for something in the low to mid 1:50s…<br><br>PS, Good luck to anyone running in NYC this weekend!</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com4tag:blogger.com,1999:blog-6499043946507336093.post-62825735523088426922012-10-19T09:09:00.000-07:002012-10-19T09:10:00.121-07:00Oh, hi October.<p>Oh, hello there. It turns out it’s really easy for me to upload my runs on Daily Mile then be done with it, and then I forget to blog. Or I’m lazy. Or things just got a little busy, but in a good way. Things at work picked up, then I got promoted at work, and I started an online class, and we went camping for a weekend.</p> <p>Let’s summarize October up to this point before I blink again and the month is over. I will try to throw in some pictures to bedazzle this post.</p> <p><u>Week of October 1</u>:<br><strong>Tuesday</strong>: <strong>3.1 easy</strong> miles to let my quads loosen up after <a href="http://www.running-on-coffee.blogspot.com/2012/10/race-report-leona-valley-trail-half.html">Leona Valley</a>.<br><strong><br>Wednesday</strong>: <strong>8 mile bike ride</strong>/avg 12mph<br><br><a href="http://lh5.ggpht.com/-O_nANVt2dPM/UIF7C4-QkqI/AAAAAAAAIFY/WY8H8_zQBfc/s1600-h/IMG-20121003-01879%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="IMG-20121003-01879" border="0" alt="IMG-20121003-01879" src="http://lh4.ggpht.com/-hZXEbT83Sk4/UIF7DXmFegI/AAAAAAAAIFg/psB4ja0bokU/IMG-20121003-01879_thumb%25255B2%25255D.jpg?imgmax=800" width="338" height="274"></a><br>I <3 our bike path. PS, this is apparently what a SoCal fall looks like.<br><strong><br>Thursday</strong>: <strong>5 miles</strong>, we can call it a progression run. First 2 miles at 10:00 pace, then an 8:00 mile, then 7:35, then 7:19. The last 3.1 mi were in 23:54, and that is an unofficial new 5K PR, friends.<br><strong><br>Sunday: 11.5 mi long run</strong>. I tried to plan a new route from my house so I didn’t have to drive anywhere; it turned out to be super hilly; and was therefore no where near as fast as I had hoped. Avg pace 10:18.<br><br>On the plus side, when you run up hills you also get nice views, and I saw two real-life Road Runners for the first time. Not people running on a road, but the bird.<br><br><a href="http://lh5.ggpht.com/-51Fq5jD0Lfc/UIF7EvS5CuI/AAAAAAAAIFo/p9Fpju84AAk/s1600-h/IMG-20121007-01901%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="IMG-20121007-01901" border="0" alt="IMG-20121007-01901" src="http://lh4.ggpht.com/-A9uhhbiyfC4/UIF7FCuqBKI/AAAAAAAAIFw/V09WjTaRi_Y/IMG-20121007-01901_thumb%25255B1%25255D.jpg?imgmax=800" width="300" height="235"></a> <a href="http://lh4.ggpht.com/-ZcHzpVKw1Ig/UIF7F_APf4I/AAAAAAAAIF4/cZlNPOnXmlI/s1600-h/IMG-20121007-01905%25255B4%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="IMG-20121007-01905" border="0" alt="IMG-20121007-01905" src="http://lh5.ggpht.com/--lKdxuna-4c/UIF7GU2OewI/AAAAAAAAIGA/4M0fJrXwwtU/IMG-20121007-01905_thumb%25255B2%25255D.jpg?imgmax=800" width="288" height="234"></a><br><em><br>Total: 27.68 mi</em> (19.6 Run/8.08 Bike)</p> <p><u>Week of October 8</u>:<br><strong>Monday</strong>: <strong>11 mile bike ride</strong>/avg 13.8 mph<br><br><strong>Tuesday</strong>: <strong>4.93 mi. of Speed</strong>- 4x[300m,100R], 2x[600m,200R], 4x[300m, 100R]<br>First 300s in 1:13, 1:17, 1:15, 1:15/600s in 2:38, 2:39/Second 300s in 1:18, 1:15, 1:16, 1:15.<br><br><strong>Thursday</strong>: <strong>5.37 mi. Reverse progression run?</strong> Ran the first 2.7 mi in 7:56, 8:01, 7:50. I appreciated some words of encouragement as two enthusiastic cyclists rode by me and said I was killing it. I was booking it trying to find some running friends who I knew got started about 5-10 minutes ahead of me. I found them and ran 2.5 mi back with them in 9:29, 9:31, 9:44.<br><br><strong>Saturday</strong>: <strong>4.3 mile</strong> unexpected <strong>trail run</strong> on the Ray Miller Trail in Point Mugu State Park while beach camping. It was just across the road; I couldn’t resist.</p> <p><a href="http://lh3.ggpht.com/-SWF3zCjT5U0/UIF7HdYI7OI/AAAAAAAAIGI/rmiJw2VPM0U/s1600-h/100_9181%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9181" border="0" alt="100_9181" src="http://lh3.ggpht.com/-DaF1TSQ460s/UIF7H0vORUI/AAAAAAAAIGQ/H4ihepJPE_U/100_9181_thumb%25255B2%25255D.jpg?imgmax=800" width="296" height="242"></a> <a href="http://lh4.ggpht.com/-kWaGK9VNoLs/UIF7KmbwnHI/AAAAAAAAIGY/zGrBnShHg9o/s1600-h/100_9185%25255B8%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9185" border="0" alt="100_9185" src="http://lh5.ggpht.com/-CHRNVLuJtjg/UIF7LWhSn_I/AAAAAAAAIGg/zJVT_P24Dsk/100_9185_thumb%25255B3%25255D.jpg?imgmax=800" width="303" height="241"></a><a href="http://lh4.ggpht.com/-AfosIOGq7cM/UIF7MLeGY8I/AAAAAAAAIGo/F0M7fLffBWU/s1600-h/100_9169%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9169" border="0" alt="100_9169" src="http://lh6.ggpht.com/-Jgx6yXfreSM/UIF7M6TJqSI/AAAAAAAAIGw/DW0al7hQeoI/100_9169_thumb.jpg?imgmax=800" width="184" height="244"></a> <a href="http://lh4.ggpht.com/-WKuxF7cCCEQ/UIF7OZjdYTI/AAAAAAAAIG4/nh5xvVIzB0s/s1600-h/100_9191%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9191" border="0" alt="100_9191" src="http://lh4.ggpht.com/-8b02J4bL028/UIF7Osbs0jI/AAAAAAAAIHA/YWX7azXS0rM/100_9191_thumb%25255B2%25255D.jpg?imgmax=800" width="299" height="243"></a> </p> <p>It was so pretty and I ran it so slowly. But there also happened to be 1155’ of elevation gain mostly in the first 2 miles. It got pretty quiet toward the top and there were fewer and fewer people as I went. Sometimes I get jumpy running by myself when I hear rustling in the brush…And remembering this sign from the beginning of the trail, I decided 2 miles was a good time to turn around and run back down.</p> <p> <a href="http://lh5.ggpht.com/-ldKp8v3oxDk/UIF7P3yQV9I/AAAAAAAAIHI/mlrnPng_pkU/s1600-h/100_9142%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9142" border="0" alt="100_9142" src="http://lh5.ggpht.com/-Eg78WcCDWYI/UIF7QTRmq5I/AAAAAAAAIHQ/PHlfJSQ7OH0/100_9142_thumb%25255B2%25255D.jpg?imgmax=800" width="294" height="240"></a><br>Perhaps it was just my dog playing Jedi mind tricks on me to get me to come back to our camp site.</p> <p><a href="http://lh6.ggpht.com/--q6Ds4O9x0U/UIF7RCsgkiI/AAAAAAAAIHY/l_3_Em5uWQk/s1600-h/100_9206%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9206" border="0" alt="100_9206" src="http://lh3.ggpht.com/-nb8Uw-OdApA/UIF7RqcHSQI/AAAAAAAAIHg/_yVxzsQ6ZK4/100_9206_thumb%25255B2%25255D.jpg?imgmax=800" width="302" height="246"></a> <a href="http://lh6.ggpht.com/-tjXIPI20f4c/UIF7SWpjUeI/AAAAAAAAIHo/9WML_o-jO3Y/s1600-h/100_9069%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9069" border="0" alt="100_9069" src="http://lh3.ggpht.com/-S7NF6VlvDWU/UIF7S-xOwMI/AAAAAAAAIHw/-co6o9J9KVI/100_9069_thumb%25255B2%25255D.jpg?imgmax=800" width="302" height="246"></a><br><br><a href="http://lh5.ggpht.com/-xqJv71_L5Xw/UIF7TS2yrhI/AAAAAAAAIH4/yiRAXOCmJuE/s1600-h/100_9221%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9221" border="0" alt="100_9221" src="http://lh6.ggpht.com/-9_zngYZG1e0/UIF7T54tUsI/AAAAAAAAIIA/UEPwWtbqq88/100_9221_thumb%25255B2%25255D.jpg?imgmax=800" width="301" height="245"></a> <a href="http://lh3.ggpht.com/-eWOxiEQwRbA/UIF7VKbRjZI/AAAAAAAAIII/L3QuuZM0vRY/s1600-h/100_9272%25255B6%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="100_9272" border="0" alt="100_9272" src="http://lh6.ggpht.com/-yWj0-TAbBks/UIF7VjfWGXI/AAAAAAAAIIQ/vzMSOjKHIig/100_9272_thumb%25255B3%25255D.jpg?imgmax=800" width="299" height="244"></a></p> <p>There was an XTERRA trail race that Sunday which included the trail I ran on. I wasn’t really looking to race, as I should be focusing my efforts at this point on my Nov 4 half marathon, but I have never felt such race-envy! When we woke up all these cars were parked along the Pacific Coast Highway behind us and I saw everyone pinning on their bibs and I could hear the announcer on a megaphone, and eventually I could see runners making their way down the mountain. It made me want to run real bad. <br><strong><br>Sunday</strong>: <strong>8.7 mile bike ride</strong>/avg 12.2 mph. Then I get to count walking my bike up the last half mile of the hill.</p> <p><em>Total: 34.86 mi </em>(14.58 Run/19.82 Bike/.46 Pushing a 35lb bike up hill).</p> <p><u>Week of October 15</u>:<br><strong>Tuesday</strong>: Call it a belated long run or a long tempo run. I met one of the super speedy runners from my running group for 10 miles in the morning. He can probably consider it an easy run, but we ran an out and back 10 miles. The first 5 were supposed to be around a 9:00 pace and the last 5 were supposed to be closer to 8:00. We started faster than I meant to and finished slower, but the first 5 were in 43:52 and the last 5 were in 41:28 so I’ll take those negative splits. I also think <strong>85 minutes</strong> is the fastest I’ve run <strong>10 miles.<br><br>Thursday: </strong>6.16 miles/avg pace of 8:53. Ran the first four sort of easy-ish, while I chatted with other running group members, in the 9:15-9:35 range. Then I ran the last two miles in 8:02 and 7:39.</p> <p>Saturday: Planning a 10-12 mi trail run, whether it’s the practice for the upcoming Griffith Park Half Marathon or a much closer trail run with my running group. Both start at 6:45am, so I’m guessing I’ll end up opting for the one 15 minutes away instead of an hour away.</p> RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com4tag:blogger.com,1999:blog-6499043946507336093.post-83009234312220047252012-10-02T23:28:00.001-07:002012-10-03T07:56:12.501-07:00Race Report: Leona Valley Trail Half MarathonSaturday I had the opportunity to run the <a href="http://www.leonavalleytrailruns.com/">Leona Valley</a> Trail Half Marathon in Lake Hughes, CA. This race is put on by Keira Henninger, accomplished ultra runner and race director of both the Leona Divide 50/50 I volunteered at back in April and the upcoming <a href="http://griffithparktrailruns.com/">Griffith Park Trail half marathon</a> I’m running in November (and more).<br />
<a href="http://lh3.ggpht.com/-Ve0trknfras/UGvammPxt_I/AAAAAAAAIAg/V_6azMNtpjo/s1600-h/100_9012%25255B8%25255D.jpg"><img alt="100_9012" border="0" height="484" src="http://lh5.ggpht.com/-aeQzbRQ0Z3s/UGvanUL8epI/AAAAAAAAIAo/wltMf9ZUYIc/100_9012_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9012" width="644" /></a><br />
I arrived at about 6:40 am and had enough time to pick up my packet, drop the race bag goodies back at my car, put on sun screen, and get back up to the starting line for the count down to the 7am start (we started exactly at 7:00, too! which has not been the case for some of my previous smaller races).<br />
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The course starts at the Lake Hughes Community Center and goes straight up a fire road for about 3 miles with views like this along the way:<br />
<a href="http://lh6.ggpht.com/-wRWw17Ge_kQ/UGvaoAeqx5I/AAAAAAAAIAw/94zKDqUM3pY/s1600-h/100_8989%25255B4%25255D.jpg"><img alt="100_8989" border="0" height="484" src="http://lh5.ggpht.com/-jMfiJ8rlKZI/UGvaolb782I/AAAAAAAAIA4/2I4M31RJrPc/100_8989_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_8989" width="644" /></a><br />
<a href="http://lh4.ggpht.com/-8D7f4vaiXOU/UGvapd8jzaI/AAAAAAAAIBA/74EKxJ1QHR0/s1600-h/100_8990%25255B5%25255D.jpg"><img alt="100_8990" border="0" height="261" src="http://lh4.ggpht.com/-r1EvvfoHtUA/UGvap_IJnuI/AAAAAAAAIBI/NAu9MKQX4NY/100_8990_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_8990" width="321" /></a> <a href="http://lh3.ggpht.com/-G8xOMdgZNSA/UGvartwd3hI/AAAAAAAAIBQ/et0LBDblbO4/s1600-h/100_8991%25255B5%25255D.jpg"><img alt="100_8991" border="0" height="261" src="http://lh4.ggpht.com/-bHmWleu0cU8/UGvasOqYMNI/AAAAAAAAIBY/H4U7xz8hGmM/100_8991_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_8991" width="321" /></a><br />
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Around mile 3 we got to coast down hill to the first aid station at mile 3.4. The aid stations had water, electrolyte drink, bananas, oranges, perfectly ripe strawberries, peanut butter pretzel nuggets, pb&j, energy gels, and more.<br />
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After the aid station at mile 3.4, we dropped down on to single track along the Pacific Crest Trail and continued the descent until the turnaround and 2nd aid station at mile 6.7.<br />
<a href="http://lh4.ggpht.com/-qIBiARsPdlE/UGvat_Pl7fI/AAAAAAAAIBw/nSBvd1Kho2A/s1600-h/100_8997%25255B4%25255D.jpg"><img alt="100_8997" border="0" height="310" src="http://lh4.ggpht.com/-1cnuGoe0AOI/UGvaujE6g5I/AAAAAAAAIB4/VCxL-pi43FI/100_8997_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_8997" width="226" /></a> <a href="http://lh5.ggpht.com/-X2FCj8cAzBo/UGvavVOggqI/AAAAAAAAICA/w8jikeT9-xI/s1600-h/100_8999%25255B4%25255D.jpg"><img alt="100_8999" border="0" height="255" src="http://lh6.ggpht.com/-QmMlciO2Ejo/UGvav-qDwoI/AAAAAAAAICI/GEqCxtWao9E/100_8999_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_8999" width="324" /></a><a href="http://lh5.ggpht.com/-Ib90XxZJjb4/UGvaxV7whNI/AAAAAAAAICQ/EuceLP586lA/s1600-h/100_9000%25255B4%25255D.jpg"><img alt="100_9000" border="0" height="241" src="http://lh4.ggpht.com/-xHw5RCjdyYM/UGvax9oNiYI/AAAAAAAAICY/MWaK6rkms6I/100_9000_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9000" width="306" /></a> <a href="http://lh4.ggpht.com/-DX53r1ICJvw/UGvay35VioI/AAAAAAAAICg/8vy1Youoshc/s1600-h/100_9008%25255B4%25255D.jpg"><img alt="100_9008" border="0" height="242" src="http://lh6.ggpht.com/-IfxTuoP5ot0/UGvazSINgHI/AAAAAAAAICo/j00fW90HvrQ/100_9008_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9008" width="308" /></a><br />
And so ends my attempt to photograph while moving. I felt amazing through the second aid station and it was cool to see the lead half marathoners coming back up on my way down. They were hauling it uphill yet they were still able to offer encouraging words while I stepped off the trail for them to safely pass me. Math is fuzzy while I’m running, but I think I was around mile 5.8 and therefore they were around 7.6? I hit the second aid station (6.7 miles) at 1 hour, 11 minutes. This aid station was pirate themed: complete with a treasure chest, fake swords, and skull & cross-bone fabric draped on the brush leading up to the aid station.<br />
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After the turnaround, the first mile up was tough and I did a lot of walking. Looking at the elevation above, according to my Garmin, I feel better about the walking I did (mile 7.0-8.0 had no elevation loss and 469’ of elevation gain). The sun started to feel warm on the sunny parts of the switchbacks at this point too. Somewhere in this rough uphill mile is where two speedy guys with yellow marathon bibs flew down the hill past me, closely followed by elite ultra runner Michelle Barton—who all took the time to say things like “great work” as they passed me.<br />
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<a href="http://lh4.ggpht.com/-AzNQJHgSQdg/UGvasuOelsI/AAAAAAAAIBg/_GzUOOHR6gE/s1600-h/lvtrelev%25255B3%25255D.jpg"><img alt="lvtrelev" border="0" height="338" src="http://lh3.ggpht.com/-6-3J8f8AhTw/UGvatO_r62I/AAAAAAAAIBo/3I5g7R3Ah1M/lvtrelev_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-color: -moz-use-text-color; border-style: none; border-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="lvtrelev" width="644" /></a> <br />
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Mile 8-9 was a little faster but still with some walking mixed in and once I hit 9, I ran the entire way to the aid station at mile 10 (that mile was not as steep and more fun to run). The aid station had some unexpected ice for my water bottle which was much appreciated as it had really warmed up by this point. From this point, there was about a half mile uphill, then the rest was down hill to the finish. <br />
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Leaving the aid station, I met another runner named Naomi and we stuck together until the finish line, and even finished at exactly the same time. Just a few miles before, all I could think about was the downhill miles awaiting me and how I couldn’t wait to fly down them, but they dragged on a little longer than I expected and it was great to have some company. <br />
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After the last aid station I saw some 5k runners making their way up the hill, a few people setting up a water stop—two of them wearing only tie-dyed tighty whities?, a non-racer offering some encouragement, and a couple guys who had already finished the half perhaps doing their cool down in the form of running back up the hill along the course (also perhaps crazy?) With less than a half mile to go I could hear cheering from the finish area below and tricked myself into thinking I was closer to the finish than I actually was.<br />
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I tied for 7th out of 39 females; and 27th/72 overall.<br />
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<div align="center">
<a href="http://lh6.ggpht.com/-3L3KRDqrQjw/UGva0MpubjI/AAAAAAAAICw/Qg1_AHwIbpg/s1600-h/100_9013%25255B5%25255D.jpg"><img alt="100_9013" border="0" height="327" src="http://lh5.ggpht.com/-kB22Fiup5q8/UGva0-KWIsI/AAAAAAAAIC4/ptpov3DRQbs/100_9013_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9013" width="232" /></a>my Mizuno Wave Ascends on a much-deserved break at the finish line</div>
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After crossing finish, Keira medal-ed me, then someone gave me a cold bottle of water and a lunch ticket. I walked around trying to keep my freshly pounded quads from seizing up and talked with a few of the runners who passed me or were near me on the course. I love how positive and friendly trail runners are—both during and after racing– a little different than road racing.<br />
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The splits:<br />
<a href="http://lh4.ggpht.com/-coBInoSJ-80/UGva1vfmmzI/AAAAAAAAIDA/191g0-LQ0bI/s1600-h/leonasplits%25255B4%25255D.jpg"><img alt="leonasplits" border="0" height="364" src="http://lh5.ggpht.com/-CJFQrx0nvPE/UGva2OoN2UI/AAAAAAAAIDI/utkEKWSqzis/leonasplits_thumb%25255B2%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="leonasplits" width="288" /></a><br />
The schwag:<br />
<a href="http://lh3.ggpht.com/-i0Lqy-4GKgA/UGva3rfxsBI/AAAAAAAAIDQ/waqt9qTeuyI/s1600-h/100_9021%25255B4%25255D.jpg"><img alt="100_9021" border="0" height="226" src="http://lh6.ggpht.com/-_Ih8fxXf9e4/UGva4vGYDDI/AAAAAAAAIDY/GHyLaRlmp-w/100_9021_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9021" width="287" /></a> <a href="http://lh3.ggpht.com/-sfcDDkdTW3I/UGva57v8l8I/AAAAAAAAIDg/V23Rfk5Upt4/s1600-h/100_9023%25255B4%25255D.jpg"><img alt="100_9023" border="0" height="227" src="http://lh6.ggpht.com/-EWwwyjfx5S8/UGva6qSgqoI/AAAAAAAAIDo/t9zJ40-KArA/100_9023_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9023" width="289" /></a><a href="http://lh6.ggpht.com/-E-SMrBnsqqg/UGva7ceh7YI/AAAAAAAAIDw/u5vD2UD1jig/s1600-h/100_9027%25255B3%25255D.jpg"><img alt="100_9027" border="0" height="244" src="http://lh5.ggpht.com/-bFlf85IKpD8/UGva7y7CJyI/AAAAAAAAID4/VFKr4qdfkZU/100_9027_thumb.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9027" width="184" /></a> <a href="http://lh4.ggpht.com/-cXzVSZlX9TQ/UGva9RAT2AI/AAAAAAAAIEA/pqGNpBFEtuM/s1600-h/100_9025%25255B4%25255D.jpg"><img alt="100_9025" border="0" height="156" src="http://lh6.ggpht.com/-5tEQLpuVgaI/UGva915DN2I/AAAAAAAAIEI/4RSTt9PCGkI/100_9025_thumb%25255B1%25255D.jpg?imgmax=800" style="background-image: none; border-color: -moz-use-text-color; border-style: none; border-width: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9025" width="200" /></a> <a href="http://lh4.ggpht.com/-N65gZxtC3vc/UGva-mCy4dI/AAAAAAAAIEQ/1DBWPaymzkU/s1600-h/100_9018%25255B3%25255D.jpg"><img alt="100_9018" border="0" height="244" src="http://lh6.ggpht.com/-yOchn-rBTzw/UGva--wbZ8I/AAAAAAAAIEY/6omJXJlxpoM/100_9018_thumb.jpg?imgmax=800" style="background-image: none; border-bottom: 0px; border-left: 0px; border-right: 0px; border-top: 0px; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="100_9018" width="184" /></a><br />
I of course have to note that I am greatly appreciative of the female-specific shirt sizing. I’m not typically a super pinky (or glittery) person, but I will definitely wear this shirt. The guys got a light grey tech tee. Ladies also got the cute running necklace above (and modeled by Molly Waffles, above right). Top finishers of all the distances (5k, 10k, half & full marathon) received nice big mugs with the race name and their place on them.<br />
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This was a well-organized race and a beautiful, but very challenging, course with great aid stations & volunteers! Even though as I write this my quads are still sore, I would definitely run this again next year and I’m looking forward to another well-organized trail race in November in Griffith Park.RunningOnCoffeehttp://www.blogger.com/profile/00715671909290199683noreply@blogger.com7