Sunday Sep 30 |
 | Running hills 52:40 [4]5.0 mi (10:32 / mi) +200m 5:49 / km | |
| max:160 weight:169.5lbs shoes: Asics Gel Kahana |
| Ellison Wetlands. Empire Blvd to Old Browncroft and back. I ran pretty hard, and was happy to find that I could run up nearly every hill without walking (only one exception). I haven't done this run in a while, but I recall that back in the summer, I was doing this route in around 60 minutes, so I was surprised that I did quite a bit under that. Of course, being cooler certainly helps a lot. |
Saturday Sep 29 |
| |
| Event: ROC - Dryer Road Park - New Map
|
| Course setting 2:20:00 [2]7.5 mi (18:40 / mi) +150m 10:55 / km | |
| weight:173lbs shoes: Adidas Yukon Trail |
| Setting out controls for Dryer Rd meet. A lot of walking but with a fair amount of running mixed in. |
| |
| C • Nice courses! 3 |
Thursday Sep 27 |
| Running warm up/down 28:40 [1]2.7 mi (10:37 / mi) | |
| weight:171lbs shoes: Adidas Yukon Trail |
| Warm up for interval workout. |
| Running intervals 12:40 [4]2.0 mi (6:19 / mi) | |
| shoes: Adidas Yukon Trail |
| Interval workout on Woodland Lane, with Anne (her first try at intervals).
Me: 8x400 meters, average 95, fastest 88, slowest 103
Anne: 8x400, average 1:55 (slowest 1:56, fastest 1:54, she was amazingly consistent for someone who never ran intervals before). |
| Running warm up/down 4:20 [1]0.45 mi (9:37 / mi) | |
| shoes: Adidas Yukon Trail |
| Cool down after intervals. |
Monday Sep 24 |
| Running 35:35 [2]3.7 mi (9:37 / mi) +0m 5:59 / km | |
| shoes: Asics Gel Kahana |
| Still in Laguna Niguel, Calif (last full day). I was starting to get worn out from all the hills around here, and it's very tough to find anywhere to run that is NOT hilly. So when Cheryl said this morning that she wanted to go for a walk on the beach, and would I like to come along to run, it seemed like a nice way to get in a flat run. Thus, that's what we did.
We were on a section of the shore where there is a beach that stretches for a bit less than 2 miles. Running on sand is definitely more tiring than on other surfaces, which is no surprise. For about 2/3 of the run, I had my running shoes on, and I stuck to the part of the beach near the ocean, where it was reasonably hard. There were a number of other runners there, and that seemed to be the general approach most took.
Then after a little less than 3 miles, I decided to take my shoes off and run barefoot, for the last mile. That was fun in a way, but wore out my feet a lot faster than having shoes on. A nice thing about being barefoot is that I didn't mind when the waves lapped up and I found myself in ankle deep surf. |