After returning from Monterey (see pvs post), I took Saturday off from running. I pulled out my trusty aluminum/carbon Specialized Sequoia and went for a short ride. I wasn't really feeling it - having returned home at 3:30 in the a.m. the night before after a seriously delayed flight at LAX.
So after sleeping off and on Saturday, I awoke Sunday and decided to knock out my normal weekly long run (10 ish miles). I grabbed a water bottle and a Cliff Shot and headed out the door. I noted that I was still a little tired, but the weather was incredible, and the tunes on my MP3 were groovy. At about 4.5 miles into the run, I realized I was going to be joining some of the Ironmen - the triathlon seemed to be happening on (or next to) a portion of my route. That was kind of cool. I got to see some of the top dogs of the sport cruise by on their bikes. A traffic cop shouted that I was looking good. And I must've been, because I felt great. It has been a while since I've had a wave of euphoria sweep over me during a run.
At the 8 mile mark, with two miles left to go, I decided to add an additional 6 miles to the run. Rather than making a final turn toward home, I simply kept going. My breathing stayed even and my energy was high (although I did wish that I had brought another energy shot with me). I had a slight pain in my left knee (usually my right one is the problem), but I pushed it aside.
Even with the wind directly in my face for the final two miles, the run was significantly easier than many I have done this year. It is so odd how a body works. I can be fit and rested and have terrible runs. I can be hungover (not a normal occurrence) and have a great run. I can never tell how it will turn out until I'm in the middle of it.
And so goes the story of my longest run so far in 2011. I plan to do a couple of training runs with the Trail Hawks because I am eyeing the Lunar run. If anyone has done that, please let me know what your experience was like.
Monday, June 13, 2011
Wednesday, June 8, 2011
Monterey Bay
I ran along this beach yesterday.
Monterey, CA is a wonderful place. It actually may join the pantheon of top 10 places I've been to in the US. It certainly is one of the best places I've run. The Monterey Bay Recreation Trail is an absolute joy to run on. Whichever way I have run, I have had wonderful encounters with nature and the fun of seeing a lot of people using the trail.
Yesterday I ran up the bay by natural dunes and under a canopy created by towering trees. I ran back by cutting through the dunes (where permitted) to the beach, and then along the shore. I didn't think it could get better...
Until this morning when I took off uphill in the other direction toward Cannery Row. Wow, what a run. The coast transitioned from beach to rugged and rocky. Harbor seals lolled about on the ocean rocks and crags below me. After a few miles I came upon a promontory, and thought that would be a great place to turn around. But first I thought I'd stop and take in the sight. And I am thrilled that I did, because as I stepped to the edge and looked down, I got to see a sea-otter laying on its back in the waves dining on some unfortunate fish. It was such a stereotypical pose for the animal that it was hard to believe it was real. But it was. No one was around to share the experience, but I can chalk up one more remarkable thing I've seen due to running.
Below is a pic of the marina - if you really needed me to tell you that...
Monday, June 6, 2011
Trail Runs and Core Work
Odd week of running... Over the Memorial Day weekend, I popped some trails. The Clinton North Shore - about which I wrote last week - was fun but muddy. The next day I did a nine miler on the Kansas River trails. The trails there were bone-dry due to the sandy ground. I was able to really make good time on the run.
The rest of the week I did shorter runs around my neighborhood as well as the 6 a.m. neighborhood workout on the soccer field on Wednesday. The workout is pretty great. It really works the core. I always finish it drenched in sweat, and have a bit of mid-section muscle pain the next day (which informs me that I had a good workout). I live in a pretty active neighborhood, so no one really has much of a leg up over the others who attend.
On Sat, my running buddy, Eric, and I decided to hit the North Shore again. I had been feeling a bit run down during the week, I think as a result of having stacked two long runs back to back the previous weekend. We weren't even doing a particularly long run. But it was hot and I bonked after a few miles. We ran/walked back to the car. One great thing that happened on the run is that we ran into my monster trail running friend, Kurt. The three of us stood in front of the map at Land's End, and he explained the various trail distances, as well as how to run a marathon on the trails. I was thrilled to finally get all of that figured out.
So I did take yesterday off from the running gig. I biked instead. Lawrence is loaded with cyclists and runners in my area of town right now because the 1/2 Ironman is next weekend. Eric and I saw a bunch of them on Sat when we were running (luckily they don't seem to use the trails), and I passed (and was passed) by a passel of them on my ride yesterday.
My fav running song this week... Killbilly's - Shame the Devil; catchy and fun.
Finally - I am so happy that NOvak Djokovic is coming into form in tennis' top echelon. But the Roger/Rafa final yesterday reminded me just how much special the R&R we have had over the past few years really is.
Finally Finally. I also found out that a co-worker's father used to run with Frank Shorter - pretty cool.
Til Next week. Stay hydrated and run on soft surfaces.
The rest of the week I did shorter runs around my neighborhood as well as the 6 a.m. neighborhood workout on the soccer field on Wednesday. The workout is pretty great. It really works the core. I always finish it drenched in sweat, and have a bit of mid-section muscle pain the next day (which informs me that I had a good workout). I live in a pretty active neighborhood, so no one really has much of a leg up over the others who attend.
On Sat, my running buddy, Eric, and I decided to hit the North Shore again. I had been feeling a bit run down during the week, I think as a result of having stacked two long runs back to back the previous weekend. We weren't even doing a particularly long run. But it was hot and I bonked after a few miles. We ran/walked back to the car. One great thing that happened on the run is that we ran into my monster trail running friend, Kurt. The three of us stood in front of the map at Land's End, and he explained the various trail distances, as well as how to run a marathon on the trails. I was thrilled to finally get all of that figured out.
So I did take yesterday off from the running gig. I biked instead. Lawrence is loaded with cyclists and runners in my area of town right now because the 1/2 Ironman is next weekend. Eric and I saw a bunch of them on Sat when we were running (luckily they don't seem to use the trails), and I passed (and was passed) by a passel of them on my ride yesterday.
My fav running song this week... Killbilly's - Shame the Devil; catchy and fun.
Finally - I am so happy that NOvak Djokovic is coming into form in tennis' top echelon. But the Roger/Rafa final yesterday reminded me just how much special the R&R we have had over the past few years really is.
Finally Finally. I also found out that a co-worker's father used to run with Frank Shorter - pretty cool.
Til Next week. Stay hydrated and run on soft surfaces.
Sunday, May 29, 2011
Forgot a couple of items
So, I went for a super muddy run on the North Shore Trails this a.m. All the way I was thinking about a couple of items I neglected to add to the previous entry. The Loneliness of the Long Distance Runner is a movie that came out in the 1960's. If you've ever heard of the phrase - the book was better - it is apt in this case. Read the book. The movie is a real disappointment. Better movies about running and better movies about the Borstal system (ie 'Borstal Boy') are easy to find.
Secondly, the trails rock to run on at the moment. The experience is no unlike cross country skiing. At some points I moved forward by pushing my feet somewhat laterally in the mud. Brutal workout. Loads of fun.
I hope everyone has a great week.
Secondly, the trails rock to run on at the moment. The experience is no unlike cross country skiing. At some points I moved forward by pushing my feet somewhat laterally in the mud. Brutal workout. Loads of fun.
I hope everyone has a great week.
Trail Hawks, Course Listings, Route/ Race Info
www.usatf.org/routes/view.asp?rID=433061
www.usatf.org/routes/view.asp?rID=433063
Above I posted a couple of routes I like taking from my house. You'll note how close I live to the Clinton North Shore Routes. Everyone seems to know those pretty well, so I won't post links to those routes. The routes above are a little light on the mileage. If you were to run these, the mileage is actually about a mile longer on each route. For the second route, there is a linear park that makes up a large portion of the run that doesn't show up on the map (it looks like I just run a few miles through back yards).
Great week of running. I started off with a hybrid of the first route listed above, that took me on an 11 mile jaunt. Easy peasy. The day was pretty, and the weather excellent. I loved every minute of it. I took Monday off, and just ran 3.5-6 miles/day the rest of the week. I finished with mileage in the mid thirties.
This morning I plan to head off to Clinton (drive), and knock out 10-15 k on the muddy (I'm sure) trails. My knee is saying 'hello,' but seems to be hanging in there.
This week I also joined the Trail Hawks. I now belong to three running clubs - Run Lawrence, The Trail Nerds, and the Hawks. The next Trail Hawks event is this:
Second Annual Coleen's Sweaty Ass Run
Sweaty Ass
Race date: July 29, 2011
Start time: 06:00 PM
Race distance: 0 km
Race details:
sweaty ass – Free night run on marked, wooded 5k course with one or two water cosssings. Run as many laps as you want from 6 p.m. to 6 a.m. Pot Luck self-service aid station set up in historic stone house at start/finish. No entry free, but we’re not averse to a tax-deductible donation or two. Proceeds shared with Kansas Dept. of Parks and Wildlife on whose land we run. NO COTTON SOCKS.
I am thinking of trying to knock out a night time 50 k (10 times around the course). No big pressure - I can bail every 3.1 miles if I'm not feeling it. If I'm in town, you will see me there.
Finally, our website goes live on June 1. It is really a nice piece of work. My vegan friends (I'm just a vegetarian) should find it useful. I'll post a link next week. In the KC area, our new little company is now in Green Acres, Market 3, all Whole Foods, most Hy-Vees, with a bunch of other stores adding the products shortly. I'll be at Nature's Pantry in Independence from 4-7 on Tuesday as we launch in that fantastic store (seriously great place for gluten-free and natural).
Here is a pic of me with my co-workers (I'm the ugly one in the center;-).
www.usatf.org/routes/view.asp?rID=433063
Above I posted a couple of routes I like taking from my house. You'll note how close I live to the Clinton North Shore Routes. Everyone seems to know those pretty well, so I won't post links to those routes. The routes above are a little light on the mileage. If you were to run these, the mileage is actually about a mile longer on each route. For the second route, there is a linear park that makes up a large portion of the run that doesn't show up on the map (it looks like I just run a few miles through back yards).
Great week of running. I started off with a hybrid of the first route listed above, that took me on an 11 mile jaunt. Easy peasy. The day was pretty, and the weather excellent. I loved every minute of it. I took Monday off, and just ran 3.5-6 miles/day the rest of the week. I finished with mileage in the mid thirties.
This morning I plan to head off to Clinton (drive), and knock out 10-15 k on the muddy (I'm sure) trails. My knee is saying 'hello,' but seems to be hanging in there.
This week I also joined the Trail Hawks. I now belong to three running clubs - Run Lawrence, The Trail Nerds, and the Hawks. The next Trail Hawks event is this:
Second Annual Coleen's Sweaty Ass Run
Sweaty Ass
Race date: July 29, 2011
Start time: 06:00 PM
Race distance: 0 km
Race details:
sweaty ass – Free night run on marked, wooded 5k course with one or two water cosssings. Run as many laps as you want from 6 p.m. to 6 a.m. Pot Luck self-service aid station set up in historic stone house at start/finish. No entry free, but we’re not averse to a tax-deductible donation or two. Proceeds shared with Kansas Dept. of Parks and Wildlife on whose land we run. NO COTTON SOCKS.
I am thinking of trying to knock out a night time 50 k (10 times around the course). No big pressure - I can bail every 3.1 miles if I'm not feeling it. If I'm in town, you will see me there.
Finally, our website goes live on June 1. It is really a nice piece of work. My vegan friends (I'm just a vegetarian) should find it useful. I'll post a link next week. In the KC area, our new little company is now in Green Acres, Market 3, all Whole Foods, most Hy-Vees, with a bunch of other stores adding the products shortly. I'll be at Nature's Pantry in Independence from 4-7 on Tuesday as we launch in that fantastic store (seriously great place for gluten-free and natural).
Here is a pic of me with my co-workers (I'm the ugly one in the center;-).
Monday, May 16, 2011
Pleasant Running and a Question
I got a message from last week's post from someone named Ryan who directed me to Podrunner. I'm going to check that out and get back to you, but I am looking forward to it. He also recommended AC/DC Live. Couldn't agree more. There is something great about those Aussies when you are running along and one of their tunes confronts your ears...
Great week of running. I did fewer miles, but every run was quality. In the middle of last week, I made the mistake of smacking tennis balls. Tennis used to be my main sport. But it s sooo hard on the knees. I felt the experience for a few days afterward. I may play on clay or grass in the future, but hard surface will have to be limited in order to preserve the joints for running.
On Saturday, the indomitable Eric Henry came over and we popped out to Clinton North Shore. We drove into the park (into the pay portion) so that we could catch the trails farther in. The Trail Hawks were holding their 50K race that morning. If I ever looked at race schedules, I probably would have signed up and done that, because the trails were in great shape, the weather was perfect, and the staff on hand seemed super nice. The two of us only did a few miles out and back, but did get to see parts of the trails that we had never run in previous training runs and races.
Sunday I only had time to squeeze in a quick 5-10 miler before heading to a brunch in the country. I realize that there is a lot of difference between 5 and 10 miles. But the options in this case are 5 miles with an insane hill, or 10 miles of relatively flat, and downhill running. Yesterday I opted for the 5 (a route I had never chosen because of the stupid hill). And, I can honestly say that I don't think that I would have expended any more energy running the 10 miles. Once I made it to the top of the hill, my heart rate felt nice and high. I always have a hard time getting it into a faster beat, but not yesterday. The final two miles of the run sailed by because everything felt easy after the hill. I do want to note here that I actually like running on courses with hills. I love hills. But there is a difference between hills and HILLS.
For the second week in a row, btw, Djokovic beat Nadal in a clay court final in straight sets. Seriously, the French is going to be quite a tourney.
Finally a question for ultra people. After reading Jessie's blog, I checked out Indi's for a race schedule. I'm thinking of the 50k in July. Any thoughts on how much training one really needs to do in order to accomplish a 50? I feel pretty confident up to about 18-20 miles at this point. How much time should I budget to get the extra miles under my belt in terms of 6 weeks out training?
Great week of running. I did fewer miles, but every run was quality. In the middle of last week, I made the mistake of smacking tennis balls. Tennis used to be my main sport. But it s sooo hard on the knees. I felt the experience for a few days afterward. I may play on clay or grass in the future, but hard surface will have to be limited in order to preserve the joints for running.
On Saturday, the indomitable Eric Henry came over and we popped out to Clinton North Shore. We drove into the park (into the pay portion) so that we could catch the trails farther in. The Trail Hawks were holding their 50K race that morning. If I ever looked at race schedules, I probably would have signed up and done that, because the trails were in great shape, the weather was perfect, and the staff on hand seemed super nice. The two of us only did a few miles out and back, but did get to see parts of the trails that we had never run in previous training runs and races.
Sunday I only had time to squeeze in a quick 5-10 miler before heading to a brunch in the country. I realize that there is a lot of difference between 5 and 10 miles. But the options in this case are 5 miles with an insane hill, or 10 miles of relatively flat, and downhill running. Yesterday I opted for the 5 (a route I had never chosen because of the stupid hill). And, I can honestly say that I don't think that I would have expended any more energy running the 10 miles. Once I made it to the top of the hill, my heart rate felt nice and high. I always have a hard time getting it into a faster beat, but not yesterday. The final two miles of the run sailed by because everything felt easy after the hill. I do want to note here that I actually like running on courses with hills. I love hills. But there is a difference between hills and HILLS.
For the second week in a row, btw, Djokovic beat Nadal in a clay court final in straight sets. Seriously, the French is going to be quite a tourney.
Finally a question for ultra people. After reading Jessie's blog, I checked out Indi's for a race schedule. I'm thinking of the 50k in July. Any thoughts on how much training one really needs to do in order to accomplish a 50? I feel pretty confident up to about 18-20 miles at this point. How much time should I budget to get the extra miles under my belt in terms of 6 weeks out training?
Monday, May 9, 2011
Readin', Robyn, and Runnin'
http://www.youtube.com/watch?v=4R2zbo--jPA
If you use the link above, you'll find a really great song to listen to while you run. I don't know why disco, and electronica-type tunes are so good to run to - maybe it's the solid beat without change... Anyway, it is a song entitled 'Call Your Girlfriend,' by Robyn. While I like all kinds of music, I usually run to either the afore-mentioned types of music, or something a bit harder than what I normally listen to. If anyone wants to post comments on artist they like to join them on a run, I'll try to write a bit more about it next week.
In other news, I found a book called The Runner's Literary Companion in a local used book store. I started to read it, and am thoroughly enjoying it. It is chock full of excerpt from novels, short stories, and poems. It you want to see more about it, you can go here http://www.amazon.com/Runners-Literary-Companion-Stories-Running/dp/B001G8WPOE/ref=sr_1_1?ie=UTF8&s=books&qid=1304944610&sr=8-1
Finally, I toned down the weekend runs to 7 miles each day. After a week of running almost every day (I took last Monday off), I was feeling every mile of the weekend runs. I wasn't sore, but I just wasn't feeling it either day. So on Sunday, I just slowed everything down. At a pace about 45 seconds slower than my normal training, I found that, while not loving every minute of it, that the run hit a comfortable note. I finished feeling good enough to do some lawn work and watch the amazing tennis final between Rafa and Novak Djokovic at the Mutua Madrid Open. Djokovic won in straight, but hard-fought sets. I can't wait for Roland Garros.
Until next week...
If you use the link above, you'll find a really great song to listen to while you run. I don't know why disco, and electronica-type tunes are so good to run to - maybe it's the solid beat without change... Anyway, it is a song entitled 'Call Your Girlfriend,' by Robyn. While I like all kinds of music, I usually run to either the afore-mentioned types of music, or something a bit harder than what I normally listen to. If anyone wants to post comments on artist they like to join them on a run, I'll try to write a bit more about it next week.
In other news, I found a book called The Runner's Literary Companion in a local used book store. I started to read it, and am thoroughly enjoying it. It is chock full of excerpt from novels, short stories, and poems. It you want to see more about it, you can go here http://www.amazon.com/Runners-Literary-Companion-Stories-Running/dp/B001G8WPOE/ref=sr_1_1?ie=UTF8&s=books&qid=1304944610&sr=8-1
Finally, I toned down the weekend runs to 7 miles each day. After a week of running almost every day (I took last Monday off), I was feeling every mile of the weekend runs. I wasn't sore, but I just wasn't feeling it either day. So on Sunday, I just slowed everything down. At a pace about 45 seconds slower than my normal training, I found that, while not loving every minute of it, that the run hit a comfortable note. I finished feeling good enough to do some lawn work and watch the amazing tennis final between Rafa and Novak Djokovic at the Mutua Madrid Open. Djokovic won in straight, but hard-fought sets. I can't wait for Roland Garros.
Until next week...
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