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.
Showing posts with label jk withers. Show all posts
Showing posts with label jk withers. Show all posts
Thursday, September 16, 2010
Wednesday, March 5, 2008
Long Campus Loop
Time: 35:54
Distance: 5 miles
Easy run after work to put a little time on my feet. I definitely shouldn't have had greasy Chinese food today from the Panda Garden. Felt like Big Booty Judy. (She's a student that is in one of the classes my roommate Logan has subbed. Her real name is Kim and she likes Eric. During class Eric usually continuously writes his ABC's because he can't read despite being in the 10th grade. At one point when the lil' Latina gangsta chicks harassed him about when he was going to hook up with Big Booty Judy, Eric stood up and yelled, "Bitch betta RECOGNIZE!" My roommate Logan had a pretty hard time keeping a straight face and telling him to sit down).
I found out today that my buddies out in Eugene, Oregon have been reading my blog. Welcome Ben and J.K. My former coach, John Gregorek, would say that there are a lot of $2 bills being spent out there. Is this true?
Distance: 5 miles
Easy run after work to put a little time on my feet. I definitely shouldn't have had greasy Chinese food today from the Panda Garden. Felt like Big Booty Judy. (She's a student that is in one of the classes my roommate Logan has subbed. Her real name is Kim and she likes Eric. During class Eric usually continuously writes his ABC's because he can't read despite being in the 10th grade. At one point when the lil' Latina gangsta chicks harassed him about when he was going to hook up with Big Booty Judy, Eric stood up and yelled, "Bitch betta RECOGNIZE!" My roommate Logan had a pretty hard time keeping a straight face and telling him to sit down).
I found out today that my buddies out in Eugene, Oregon have been reading my blog. Welcome Ben and J.K. My former coach, John Gregorek, would say that there are a lot of $2 bills being spent out there. Is this true?
Friday, December 28, 2007
Channel Dr. Tempo
Time: ~65:37
Distance: 11 miles
Planned on doing a 4 mile tempo run with Steve and J.K. today. We warmed up from the parking lot down to the turn around point and back which took somewhere aroun 21 minutes. We stopped at the cars to stretch and do drills. We all slipped into flats before jogging the half mile to the starting point. Total time for the w/u was around 25:27 running time.
Target: 4 mile tempo @ 5:00-5:05.
Actual: not that
We started off and I was feeling pretty good. Lungs and legs were fine. First mile split was 5:03. We continued to run well on the second mile which is slightly uphill. With about 400m left before the turn around my left shin was starting to get tight. Not as bad as it was on Weds. but I could feel it. Second mile split was 5:09. About 20 seconds after the turn around I decided to stop and stretch it. Took about 30 seconds to stretch before continuing on. Next mile split was 5:23, granted it was broken up. The shin felt better but still not great so at the three mile mark (ranger station) I decided to stop again, this time for a minute. I was able to run the last mile pain free in 5:11.
Steve and I then jogged for one mile in about 7 minutes before starting a series of 30 sec on, 1 min. off. He wanted the on to be hard but not all out. I opted to go with him and felt fine. The first interval was waaay too fast as he admitted afterward. It was probably a 30 sec. 200 split. He actually glanced at his watch with 10 secs. to go which told me he was over pressed. I ran well on the shorter stuff that took 11:07 (~2 miles). He and I cooled down for a little over a mile in 7:43.
It was a good day of running effort wise. I definitely bitched out on the tempo effort. I didn't feel great and used my shin as an excuse to slow down. I haven't done any sort of real workout since some time in late November. I needed to get my ass kicked today so the training can be more serious come Jan. 1.
Distance: 11 miles
Planned on doing a 4 mile tempo run with Steve and J.K. today. We warmed up from the parking lot down to the turn around point and back which took somewhere aroun 21 minutes. We stopped at the cars to stretch and do drills. We all slipped into flats before jogging the half mile to the starting point. Total time for the w/u was around 25:27 running time.
Target: 4 mile tempo @ 5:00-5:05.
Actual: not that
We started off and I was feeling pretty good. Lungs and legs were fine. First mile split was 5:03. We continued to run well on the second mile which is slightly uphill. With about 400m left before the turn around my left shin was starting to get tight. Not as bad as it was on Weds. but I could feel it. Second mile split was 5:09. About 20 seconds after the turn around I decided to stop and stretch it. Took about 30 seconds to stretch before continuing on. Next mile split was 5:23, granted it was broken up. The shin felt better but still not great so at the three mile mark (ranger station) I decided to stop again, this time for a minute. I was able to run the last mile pain free in 5:11.
Steve and I then jogged for one mile in about 7 minutes before starting a series of 30 sec on, 1 min. off. He wanted the on to be hard but not all out. I opted to go with him and felt fine. The first interval was waaay too fast as he admitted afterward. It was probably a 30 sec. 200 split. He actually glanced at his watch with 10 secs. to go which told me he was over pressed. I ran well on the shorter stuff that took 11:07 (~2 miles). He and I cooled down for a little over a mile in 7:43.
It was a good day of running effort wise. I definitely bitched out on the tempo effort. I didn't feel great and used my shin as an excuse to slow down. I haven't done any sort of real workout since some time in late November. I needed to get my ass kicked today so the training can be more serious come Jan. 1.
Thursday, December 27, 2007
Howarth Park to Lake Ilsanjo
Time: 68:38
Distance: 10 miles
Ran with Steve Laurie, J.K. Withers and his little bro Joe Withers this morning. We started at Howarth Park and ran the same loop that I did on Christmas morning. We ran up Canyon, around Lake Ilsanjo, down Spring Creek trail. I started my watch from the yellow poles in HP instead of at the house. The pace was much more relaxed today which I greatly needed. Legs were feeling good today. Had some good chats about my trip to Japan, Martin Smith, and the 3M Austin Half Marathon. J.K. is one of only two guys left on the Oregon team that was coached by Martin when he was the coach in Eugene. Our mile splits today were 7:14 and 6:31 between the yellow gates and the base of Canyon/Spring Creek trails.
Distance: 10 miles
Ran with Steve Laurie, J.K. Withers and his little bro Joe Withers this morning. We started at Howarth Park and ran the same loop that I did on Christmas morning. We ran up Canyon, around Lake Ilsanjo, down Spring Creek trail. I started my watch from the yellow poles in HP instead of at the house. The pace was much more relaxed today which I greatly needed. Legs were feeling good today. Had some good chats about my trip to Japan, Martin Smith, and the 3M Austin Half Marathon. J.K. is one of only two guys left on the Oregon team that was coached by Martin when he was the coach in Eugene. Our mile splits today were 7:14 and 6:31 between the yellow gates and the base of Canyon/Spring Creek trails.
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