In Case You Don’t Follow Me on Daily Mile

Pardon me while I regurgitate some runs from the past few weeks.

October stats: 114 miles of running, 83 miles of cycling

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.

November so far:

Nov 1-10: After 5 consecutive days of exercise, I took off the 1st & 2nd before pacing a half marathon on the 3rd. Would have felt really dumb if squeezing in one more run meant not pacing well. 
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.
5: Easy 2 mile run
6: Easy intervals… 2 mile warm up, 6x[3 min @ 7:30-7:40 pace, 2 min recovery], 2 mile cool down
7: Forced rest. Arrived in NY at 9am for a wedding.
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.
9: Forced rest, friend’s wedding
10: Forced rest, morning after friend’s wedding then flight back to CA.

Nov 11-17
11: 4 mile trail run (+368’)
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.
13: Rest
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)
15: Rest to save up energy for the next day’s trail run adventure
16: Just under 13 miles on the Pacific Crest Trail (+2134’)
17: 22 mile bike ride with Dan

Pictures from the PCT:

465 Miles from Mexico

Nearby reservoir; Looked prettier through my own eyes.

There was a lot of this

Water stop courtesy of the Andersons who run Casa de Luna for through-hikers

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.

Finished my run that started at Bouquet Canyon (too bad about that typo).

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.

More Running Stats & Gratuitous Trail Pics

Week of 6/10
Monday: 1.5 mile “easy” run on hills. By easy I mean 341’ of elevation gain and slow as hell pace.

Tuesday: 2 sets [5x400m, 400m Rest]. Total 6.61 miles.
First set: 1:51, 1:53, 1:50, 1:46, 1:46
Second set: 1:53, 1:49, 1:46, 1:45, 1:43

Wednesday: 7 mi bike ride, easy 13.2mph

Thursday: Rest

Friday: 2.86 mi, avg pace of 8:53, +158’.

Saturday: 13.91 miles 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.

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.

  

  

  

  

Sunday: Rest. I replenished my depleted muscles with In-N-Out.

Week of 6/17
Monday: 2.28 easy miles on the flattish bike path. Avg pace 9:27. My quads were hungover from Saturday’s trail run.

Tuesday:
AM: 2.26 easy miles on the flattish bike path. Avg pace 9:06.
PM: 2x(1200m, 800m, 400m) w/400m recovery, and a few minutes between sets. Total: 5.12 miles.
1200s in 5:50, 5:49.  800s in 3:28, 3:33.  400s in 1:43, 1:48.

Wednesday: 7 miles on bike, avg 13.9 mph

Thursday: 4.46 mi. 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’.

Friday-Sunday: 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.

Chesebro Half Marathon Recap

Last Saturday I ran the Chesebro Half Marathon.  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 last year.  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.

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. 

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.

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.

Here’s the deal:

In terms of elevation, it’s no easy course, but I’ve definitely run worse. Like here. Or here. Oh, and I didn’t review this one yet.

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.

   

I don’t know what happened, but I look so twisted. Note to self: work on stride.

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.

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.

^View from the Top; Pictures from event’s facebook page.

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.

I finished in 2:02:58, shaving 11 minutes and 30 seconds off of last year’s time. 
Stats: 339/913 Overall, 96/435 Females, 15/41 in my Age Group.

My split paces in table form and a graph for the visually inclined:

    

Finish Line:

     

Griffith Park Trail Half Recap

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.

Plugging in the address of the Greek Theater…

…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.

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.

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.

The race started perfectly on time, just like this race director’s last amazingly well-organized race. 

Another thing it had in common with the last race? It starts with a climb! A big one.

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. 

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!

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.

Another perk of this race? Race director Keira made race photos available for download for FREE.  Which provided me with the following keepsakes:

Running past a dog party in front of the Hollywood sign

Running uphill, mouth agape, in front of the Observatory.

Great shot of the Griffith Park Observatory

Somewhere in the last mile or so of the race.

The course was pretty tough with a total of about 2300’ in elevation gain. I finished in 2:14:21.

The stats:
3/21 females 25-29
21/180 females
92/349 overall

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.

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).

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.

Mountain Run Half Marathon Prep

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.

Exhibit A:

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:

Exhibit B:

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:

In contrast, Sunday will involve running the first half of this:

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.

The other runs:

Week of the 22nd

Wednesday AM: Crappy 5 miles of speed work on a hotel treadmill while out of town for work again.
Thursday PM: 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.
Saturday AM: 15 Mountain Miles (above).

Week of the 29th

Tuesday PM: Short speed work at the track. 6x[400m, 200Rest] in 1:41-1:47,  for a total of 3.65 miles.
Friday AM: It didn’t even happen yet, but I’m predicting the future… 3-4 miles at goal race pace.

And what’s goal race pace?

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. 

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:

Equivalent 5k Performance	HM time	HM pace
23:50	1:50:33	8:26
24:00	1:51:13	8:29
24:10	1:52:05	8:33
24:20	1:52:44	8:36
24:30	1:53:37	8:40

Really, my last half marathon 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:

Thanks to Kristy for this brilliant idea. 

Last fall I used my lofty goal of 2:07, which Kristy and Kara 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.

Other items to consider:

Daylight Savings! And it’s the good one, where you get 1 extra hour of sleep 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.

Warm. 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.

Is there a “home field advantage” in running? 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.

One of said “more familiar” sections:

Now pretend you are standing on this path and I am running toward you. 
That will be me at mile 7 or 8. I can’t tell because that stretch kinda looks the same.

Here’s hoping for something in the low to mid 1:50s…

PS, Good luck to anyone running in NYC this weekend!