Good Run with J.K.

Time: 80:49
Distance: 11.34 miles
Pace: 7:07
Map

I shot a quick message over to J.K. Withers facebook account the other day to see if he was in town and interested in getting in a run. J.K. and I raced a bit while we were in high school and he would become one of the best runners in the league. He was on of the few athletes to run for the University of Oregon under Martin Smith (now at Oklahoma), Pat Tyson (Pre's college roommate) and Vin Lanana (one of the best college coaches).

We met up at Howarth Park and ran into Spring Lake before making our way to the hills and trails of Annadel. It was a good loop and the conversation was great. I am still a bit sore from all the hills and rocky terrain that I am no longer used to running. I hope that I'll be able to recover in time to race well at the CVS 5k.

Later in the morning I met up with some good family friends at Starbucks. The day turned out to be packed with productivity. I visited my high school coach's running store, Heart & Sole. I put my mom on my cell phone plan at an AT&T store by the help of an old high school buddy. And in the evening we went out to eat with friends who have taken great care of my mom since I've moved away from Sonoma County.

MCHS Double Run

Time: 38:58
Distance: 5.95 miles

W/u: 19:31 for 2.80 miles
W/o: 4 x 200m w/ 200 jog
C/d: 14:07 for 2.12 miles

After getting up in the hills of Annadel this morning, I thought it would be a good idea to run some more miles over to my old high school again. I hoped to jump on the track from some light 200s. When I arrived I saw that the soccer team was in a battle against Ukiah High School. I didn't think that I would be able get on the track so I ended up chatting with the new coach of the program, Greg Fogg.

Greg was able to tell me a bit about the program, showed me the school record board and invited me to the cross country meet the next day. I said that I would love to come out and watch his athletes race.

The soccer game came to an end and just before the start of the jv game I hit up lane three for my mini-workout. I felt half good during the long strides. I was running in trainers and was simply focused on maintaining good form.

Splits:
30.61 (57.40), 31.25 (56.65), 30.43 (60.50), 28.82 (25) for 5:20 total and roughly a mile

Rainy Run around Santa Rosa

Time: 68:41
Distance: 10.8 miles
Map

I didn't have any particular route in mind before stepping out the door. I just wanted to get in around 80 minutes and perhaps stop by Danny Aldridge and Greg Fogg's new running store Heart & Sole. They took the name and are being helped by a store based out of Albuquerque, New Mexico. The new store has only been open since Thanksgiving, but so far it seems to be doing fine.

I ran the loop that is mapped above. At around the 32 minute mark I stopped at the store and hung out for about 15 minutes. While I was there Sara Bei's (Hall) parents came in to drop off a VHS tape of Footlocker Finals from 2000 and some photos. The tape featured Sara winning her senior year.

It was much colder than I had expected (low 40's and drizzly), but overall the run was fine. I am coming down with a bit of a cold, but I was able to breath fine while running. I was trying to avoid going over Fountaingrove Parkway or Montecito, but somehow I just ended up there. The elevation chart shows a giant spike which is the hill. Since I was so close to home and it was cold I decided that 68 minutes was enough for the day.

Later in the afternoon I stopped back by the Heart & Sole store to hang out. Since I am terribly bored and I ddin't want to sit at home it was fun catching up with Danny, Ryan and Greg.