Time: 56:29
Distance: 7.51 miles
Pace: 7:31
Map
This morning's run was the last in San Diego for at least a couple of months. It was an "Oompa Loompa Loop" according to Meagan because we ran up Upas. That bastard of a hill doesn't get any easier. Take the hill at McAlpine and multiply it in grade by 4 and length by 3 and you have Upas. The real focus for the morning was getting packed and off to the airport in time to make our respective flights.
Unfortunately, Meagan and I weren't on the same flights. Meagan was flying on miles and I had booked a flight with multi-cities. For whatever reason, we couldn't link up for the trip back to the Queen City. I had a stop in Atlanta while Meagan had stops in LA, DC and eventually CLT.
Showing posts with label san diego. Show all posts
Showing posts with label san diego. Show all posts
Wednesday, July 21, 2010
Tuesday, July 20, 2010
Double Run to Trader Joe's
Time: 29:44
Distance: 3.82 miles
Pace: 7:47
Map
Somehow I got suckered into cooking dinner tonight which means I was also responsible for shopping for ingredients. Meagan wanted some extra miles this evening so we took a quick spin through Balboa Park before ending the run at Trader Joe's. A quick pass through all the aisles and we were out with a couple of bags of groceries. We made the quick walk home through Hillcrest and I got started on dinner. I made a take on The Flying Biscuit's "Pasta, Sausage and Eggs" which I've done once in the past. Good run, decent meal.
Distance: 3.82 miles
Pace: 7:47
Map
Somehow I got suckered into cooking dinner tonight which means I was also responsible for shopping for ingredients. Meagan wanted some extra miles this evening so we took a quick spin through Balboa Park before ending the run at Trader Joe's. A quick pass through all the aisles and we were out with a couple of bags of groceries. We made the quick walk home through Hillcrest and I got started on dinner. I made a take on The Flying Biscuit's "Pasta, Sausage and Eggs" which I've done once in the past. Good run, decent meal.
Balboa Park Pre-Race
Time: 65:37
Distance: 9.22 miles
W/u: 23:20 for 3.01 miles
W/o: 2 x 5 mins, 2 x 3 mins, 2 x 1 min (all with 3 mins rest)
C/d: 9:58 for 1.27 miles
This morning Meagan wanted to do a workout while she was in the ideal temps of San Diego. I didn't feel in the mood so I opted to help her out. We are both gearing up for the Dilworth 4 Miler this weekend. I will probably do something later in the week to get ready for the pace, today was just not the day.
I came up with a simple pre-race workout that is similar to 2 x mile, 2 x 800m, 2 x 300m all with 3 min. jogging rest. We selected to use a combination of the roads and grass fields available in Balboa Park. The workout was fine but nothing to write home about.
Splits:
5:01 @ 5:32 pace (3:01 @ 8:01 pace)
5:01 @ 5:34 (3:01 @ 8:33)
3:00 @ 6:01 (3:00 @ 8:11)
3:01 @ 5:32 (3:02 @ 8:32)
62 @ 5:11 (2:01 @ 9:30)
62 @ 4:59 for 32:19 total and 4.94 miles; 6:33 average.
I could tell that Meagan was working harder than she should be. The first 3 min interval was run slightly uphill and after the two longer opening efforts, she was pretty gassed. Her form looked good and despite the labored breathing, I tried to press the pace a little. This definitely wasn't her best workout and based on look, I'm sure she didn't feel all that well. We took an easy cool down home and called it a morning.
We were in a bit of a rush because of the need to get to breakfast. Last night we told my dad that breakfast would be consumed at 10 am. If we said a specific time, then that means my dad will hold us to it. During my time at Brown it was always, "early is on time, on time is late, and late is early for tomorrow." So true in the Kinley household. We rushed to get out of the door at 9:50 so that we could be arriving at the steps of Hash House at 10 am for breakfast.
Breakfast didn't disappoint. Check out Meagan's blog for some pictures of our meal. Note that the plates were actually serving platters so proportions may not actually seem that big. They were!
Later in the family went to Coronado Island for a couple of hours. The main attraction was the Hotel Del Coronado which is a must see when visiting San Diego. We took a quick tour of the beach and dipped our toes in the Pacific Ocean. Not warm.
Distance: 9.22 miles
W/u: 23:20 for 3.01 miles
W/o: 2 x 5 mins, 2 x 3 mins, 2 x 1 min (all with 3 mins rest)
C/d: 9:58 for 1.27 miles
This morning Meagan wanted to do a workout while she was in the ideal temps of San Diego. I didn't feel in the mood so I opted to help her out. We are both gearing up for the Dilworth 4 Miler this weekend. I will probably do something later in the week to get ready for the pace, today was just not the day.
I came up with a simple pre-race workout that is similar to 2 x mile, 2 x 800m, 2 x 300m all with 3 min. jogging rest. We selected to use a combination of the roads and grass fields available in Balboa Park. The workout was fine but nothing to write home about.
Splits:
5:01 @ 5:32 pace (3:01 @ 8:01 pace)
5:01 @ 5:34 (3:01 @ 8:33)
3:00 @ 6:01 (3:00 @ 8:11)
3:01 @ 5:32 (3:02 @ 8:32)
62 @ 5:11 (2:01 @ 9:30)
62 @ 4:59 for 32:19 total and 4.94 miles; 6:33 average.
I could tell that Meagan was working harder than she should be. The first 3 min interval was run slightly uphill and after the two longer opening efforts, she was pretty gassed. Her form looked good and despite the labored breathing, I tried to press the pace a little. This definitely wasn't her best workout and based on look, I'm sure she didn't feel all that well. We took an easy cool down home and called it a morning.
We were in a bit of a rush because of the need to get to breakfast. Last night we told my dad that breakfast would be consumed at 10 am. If we said a specific time, then that means my dad will hold us to it. During my time at Brown it was always, "early is on time, on time is late, and late is early for tomorrow." So true in the Kinley household. We rushed to get out of the door at 9:50 so that we could be arriving at the steps of Hash House at 10 am for breakfast.
Breakfast didn't disappoint. Check out Meagan's blog for some pictures of our meal. Note that the plates were actually serving platters so proportions may not actually seem that big. They were!
Later in the family went to Coronado Island for a couple of hours. The main attraction was the Hotel Del Coronado which is a must see when visiting San Diego. We took a quick tour of the beach and dipped our toes in the Pacific Ocean. Not warm.
Monday, July 19, 2010
Easy Balboa Double
Time: 32:42
Distance: 4.30 miles
Pace: 7:37
Meagan and I put in some easy miles through Balboa Park this evening. Nothing too much to report about the run other than simple time on the feet. For whatever reason the Garmin program didn't read the workout.
Distance: 4.30 miles
Pace: 7:37
Meagan and I put in some easy miles through Balboa Park this evening. Nothing too much to report about the run other than simple time on the feet. For whatever reason the Garmin program didn't read the workout.
Balboa Park Miles
Time: 54:59
Distance: 7.59 miles
Pace: 7:14
Map
Meagan and I put in an few miles this morning through Balboa Park in San Diego. It is a run that we've done a few times in the past. When we go to the far side of the park where the velodrome is located, I was surprised to see that someone was actually rounding it. He was going really slow and we were in a time crunch for some reason that I can't remember which is why we couldn't stick around to watch. I didn't feel great for whatever reason, probably because I thrashed my legs running hard on the downhills yesterday during the long run. If Meagan was ever going to beat me up Oompa Loompa, today was the day. She didn't and now she never will.
Distance: 7.59 miles
Pace: 7:14
Map
Meagan and I put in an few miles this morning through Balboa Park in San Diego. It is a run that we've done a few times in the past. When we go to the far side of the park where the velodrome is located, I was surprised to see that someone was actually rounding it. He was going really slow and we were in a time crunch for some reason that I can't remember which is why we couldn't stick around to watch. I didn't feel great for whatever reason, probably because I thrashed my legs running hard on the downhills yesterday during the long run. If Meagan was ever going to beat me up Oompa Loompa, today was the day. She didn't and now she never will.
Sunday, July 18, 2010
Mission Beach Long Run
Time: 96:50
Distance: 14.16 miles
Pace: 6:50
Map
Meagan and I were out the door relatively early and off to find a parking spot at Mission Beach. I figured we would beat the beach crowd and take a run straight north along the bike path. I took a peak at Google Maps and found a general route that seemed to be good for a long run. Once the boardwalk, Meagan and I found ourselves in some pretty sweet neighborhoods with some legit houses. The houses right on the water were nice, but mostly rentals. These were on hills overlooking the water and much more classy.
My training schedule called for some pickups over the last half. I needed to do 5 x 90 sec hard with 5 min recovery. My coach Jeff recently wrote a pretty good article explaining the benefits of pickups/surges during a long run. I was impressed with the article for a couple of reasons. First, Jeff's writing style is much better than it's been in the past. I'm not knocking his prose of former blog posts or articles (you'd have to ask Prof. Raaflaub about that), but this post just stuck out.
Second, and more importantly, I found the article to actually add something different to one's training routine. Magazine training/running articles are on a 36 month (re)cycle which gets old when you've been in the sport for longer than 3 years. It's also my belief that coaches have run out of ways to create new stimuli. Essentially, new training philosophies are becoming less frequent. Training philosophies are becoming exhausted and I suppose one could argue that after Jack Daniels, there is little a coach can add to the breadth of knowledge. All of a sudden it becomes more of how well a coach can manage his athletes individually rather than coming up with new ways to train the body's systems. I'm trying to point out that Jeff might be finding his differentiating training principle. I just made that term up, but I think it applies to what coaches are most well known for. Scott Simmons - hammer intervals; Jack Daniels - vDot and threshold training; Alberto Salazar - being secretive; Terrance Mahon - getting the best athletes available; Jeff Gaudette - long run surges?
I don't know if Jeff would agree with me and I realize he still borrows ideas from many of the coaches I've just mentioned. Further, one coach that also incorporates surges into long run is Renato Canova who is known for training elite Kenyan athletes who are predominantly marathoners (his athletes just did extremely well at the Kenyan Championships). It also comes back to putting trust in whoever is designing your training and knowing that it's individually tailored to making you the best possible runner. Point being, read the post.
Splits:
7:50, 7:20, 7:17, 6:59, 7:02, 6:55, 6:56, 2:42 for .39 miles
92 sec @ 4:58 pace (5:00 @ 7:11)
92 sec @ 4:50 pace (5:00 @ 7:12)
92 sec @ 4:22 pace (5:00 @ 7:18)
91 sec @ 4:40 pace (5:00 @ 7:02)
92 sec @ 4:31 pace (5:00 @ 7:12)
6:49, 2:02 for .33 miles
My surges were hard. Luckily, it just so happened that the 90 seconds started on or near a downhill section. Today my focus wasn't to tax the cardio system. Instead I wanted to train the legs to wake up in the middle of a long effort with a touch of speed. I pushed hard because I knew it was only 90 seconds of speed and 5:00 of rest. The 4:22 pace split occurred on a section that flew down a hill and I was trying to catch a pair of cyclists. No such luck. I was pretty thrashed afterward, but maintained on the final two.
The final 10 minutes of the run was rough. Meagan wasn't feeling great either, but we managed. It was a good way to start the end of the weekend.
Distance: 14.16 miles
Pace: 6:50
Map
Meagan and I were out the door relatively early and off to find a parking spot at Mission Beach. I figured we would beat the beach crowd and take a run straight north along the bike path. I took a peak at Google Maps and found a general route that seemed to be good for a long run. Once the boardwalk, Meagan and I found ourselves in some pretty sweet neighborhoods with some legit houses. The houses right on the water were nice, but mostly rentals. These were on hills overlooking the water and much more classy.
My training schedule called for some pickups over the last half. I needed to do 5 x 90 sec hard with 5 min recovery. My coach Jeff recently wrote a pretty good article explaining the benefits of pickups/surges during a long run. I was impressed with the article for a couple of reasons. First, Jeff's writing style is much better than it's been in the past. I'm not knocking his prose of former blog posts or articles (you'd have to ask Prof. Raaflaub about that), but this post just stuck out.
Second, and more importantly, I found the article to actually add something different to one's training routine. Magazine training/running articles are on a 36 month (re)cycle which gets old when you've been in the sport for longer than 3 years. It's also my belief that coaches have run out of ways to create new stimuli. Essentially, new training philosophies are becoming less frequent. Training philosophies are becoming exhausted and I suppose one could argue that after Jack Daniels, there is little a coach can add to the breadth of knowledge. All of a sudden it becomes more of how well a coach can manage his athletes individually rather than coming up with new ways to train the body's systems. I'm trying to point out that Jeff might be finding his differentiating training principle. I just made that term up, but I think it applies to what coaches are most well known for. Scott Simmons - hammer intervals; Jack Daniels - vDot and threshold training; Alberto Salazar - being secretive; Terrance Mahon - getting the best athletes available; Jeff Gaudette - long run surges?
I don't know if Jeff would agree with me and I realize he still borrows ideas from many of the coaches I've just mentioned. Further, one coach that also incorporates surges into long run is Renato Canova who is known for training elite Kenyan athletes who are predominantly marathoners (his athletes just did extremely well at the Kenyan Championships). It also comes back to putting trust in whoever is designing your training and knowing that it's individually tailored to making you the best possible runner. Point being, read the post.
Splits:
7:50, 7:20, 7:17, 6:59, 7:02, 6:55, 6:56, 2:42 for .39 miles
92 sec @ 4:58 pace (5:00 @ 7:11)
92 sec @ 4:50 pace (5:00 @ 7:12)
92 sec @ 4:22 pace (5:00 @ 7:18)
91 sec @ 4:40 pace (5:00 @ 7:02)
92 sec @ 4:31 pace (5:00 @ 7:12)
6:49, 2:02 for .33 miles
My surges were hard. Luckily, it just so happened that the 90 seconds started on or near a downhill section. Today my focus wasn't to tax the cardio system. Instead I wanted to train the legs to wake up in the middle of a long effort with a touch of speed. I pushed hard because I knew it was only 90 seconds of speed and 5:00 of rest. The 4:22 pace split occurred on a section that flew down a hill and I was trying to catch a pair of cyclists. No such luck. I was pretty thrashed afterward, but maintained on the final two.
The final 10 minutes of the run was rough. Meagan wasn't feeling great either, but we managed. It was a good way to start the end of the weekend.
Saturday, July 17, 2010
Clipping Along
Time: 33:12
Distance: 5.04 miles
Pace: 6:35
Map
I'm not sure why I chose to run a little more up tempo. I guess I was trying to take advantage of the perfect training temperatures out west. I felt good from the outset and decided to keep it rolling. Meagan and I attended the Pride Parade in Hillcrest as the route was just up the road from my dad's place. There are some pretty wild photos on her Facebook page. Hopefully she's kind enough to have accepted your friend request. The parade route ended in Balboa Park which meant there was lots of activity going on. I ran through the park and over the Prado before turning around and coming home. Maybe I ran a bit quicker as to stay ahead of all the whistlers.
Distance: 5.04 miles
Pace: 6:35
Map
I'm not sure why I chose to run a little more up tempo. I guess I was trying to take advantage of the perfect training temperatures out west. I felt good from the outset and decided to keep it rolling. Meagan and I attended the Pride Parade in Hillcrest as the route was just up the road from my dad's place. There are some pretty wild photos on her Facebook page. Hopefully she's kind enough to have accepted your friend request. The parade route ended in Balboa Park which meant there was lots of activity going on. I ran through the park and over the Prado before turning around and coming home. Maybe I ran a bit quicker as to stay ahead of all the whistlers.
San Diego Harbor and Balboa Park
Time: 64:57
Distance: 9.27 miles
Pace: 7:00
Map
Last night I flew from SFO to SAN which means I'll be getting in some more run in So Cal. San Diego is a pretty solid training venue mainly because of the weather. It's generally foggy in the morning, sunny in the afternoon and the temps are ideal. Meagan and I replicated a run from a few months ago this morning. We ran down to near the airport, ran along the harbor, up through the Gaslamp District and into Balboa Park. It was a fun run and cool to take in San Diego with Meagan. We don't have any big plans other than meeting up with the legendary Mike Rouse of Mizuno, Zoot and now K-Swiss fame.
Distance: 9.27 miles
Pace: 7:00
Map
Last night I flew from SFO to SAN which means I'll be getting in some more run in So Cal. San Diego is a pretty solid training venue mainly because of the weather. It's generally foggy in the morning, sunny in the afternoon and the temps are ideal. Meagan and I replicated a run from a few months ago this morning. We ran down to near the airport, ran along the harbor, up through the Gaslamp District and into Balboa Park. It was a fun run and cool to take in San Diego with Meagan. We don't have any big plans other than meeting up with the legendary Mike Rouse of Mizuno, Zoot and now K-Swiss fame.
Sunday, January 3, 2010
Balboa Park Finale
Time: 61:17
Distance: 8.61 miles
Pace: 7:07
Map
The last run in San Diego for quite some time. I couldn't have asked for better weather and would have run skins had I not needed to pick up a rental car at the end of the run. Meagan and I ran what she's dubbed the "Oompa Loompa Loop" because it runs up a healthy hill on Upas and that kinda sounds like an orange slave from Charlie and the Chocolate Factory. I finished the run near the airport which wasn't nearly as far away as I thought or hoped. I considered doubling in the afternoon, but opted to eat instead.
Distance: 8.61 miles
Pace: 7:07
Map
The last run in San Diego for quite some time. I couldn't have asked for better weather and would have run skins had I not needed to pick up a rental car at the end of the run. Meagan and I ran what she's dubbed the "Oompa Loompa Loop" because it runs up a healthy hill on Upas and that kinda sounds like an orange slave from Charlie and the Chocolate Factory. I finished the run near the airport which wasn't nearly as far away as I thought or hoped. I considered doubling in the afternoon, but opted to eat instead.
Saturday, January 2, 2010
Balboa Park Double
Time: 42:56
Distance: 6.01 miles
Pace: 7:08
Map
I headed out this afternoon for a few more miles around Balboa Park. Meagan and I lounged around the park this afternoon taking in some sun and reading our books. I'm halfway through Omnivore's Dilemma and Meagan is on her ninth book of the trip. Remember, books don't help in board game skills. Last night she jumped out to an early lead in Trivial Pursuit, capturing a couple of pies within the first few rolls. I patiently caught and gained a one pie advantage by the time we decided to stop playing. We kept getting questions that only our parents would know. The worst category of the Genus Edition 1955 (I'm not sure what year it is from, but it's outdated) is Entertainment. Let's see if you can get these:
What was the nickname of black dancer Bill Robinson?
What actress was the top box-office draw during WWII?
What couple lived at 148 Bonnie Meadow Road, New Rochelle, NY?
Whose legs were featured on TV's Richard Diamond?
Who portrayed the doomed schoolteacher in The Birds?
The run was fine. I did two loops around the park.
Distance: 6.01 miles
Pace: 7:08
Map
I headed out this afternoon for a few more miles around Balboa Park. Meagan and I lounged around the park this afternoon taking in some sun and reading our books. I'm halfway through Omnivore's Dilemma and Meagan is on her ninth book of the trip. Remember, books don't help in board game skills. Last night she jumped out to an early lead in Trivial Pursuit, capturing a couple of pies within the first few rolls. I patiently caught and gained a one pie advantage by the time we decided to stop playing. We kept getting questions that only our parents would know. The worst category of the Genus Edition 1955 (I'm not sure what year it is from, but it's outdated) is Entertainment. Let's see if you can get these:
What was the nickname of black dancer Bill Robinson?
What actress was the top box-office draw during WWII?
What couple lived at 148 Bonnie Meadow Road, New Rochelle, NY?
Whose legs were featured on TV's Richard Diamond?
Who portrayed the doomed schoolteacher in The Birds?
The run was fine. I did two loops around the park.
Exploration Run
Time: 59:58
Distance: 8.18 miles
Pace: 7:20
Map
I decided to switch things up this morning and head down to the San Diego Harbor. I have only driven by the airport a few times and noticed there is a bike path/jogging path that runs along the harbor. I thought it would be nice to run somewhere other than Balboa Park.
Meagan and I wound our way through the neighborhoods and ended up by the water. Our run took us along a cluster of boats and past various piers. Eventually we ended up by a pirate ship, a couple of cruise ships and a battleship. Man your stations. It was a nice change of scenery on an absolutely perfect morning. Great weather for the run as I ran skins.
I continued exploring the waterfront and around 4.5 miles it was time to start thinking about running home. After getting around the convention center and past the Padres stadium we entered the Gaslamp District. It was a little stop-and-go with the traffic lights, but soon we were in the familiar surroundings of Balboa Park. A quick pass through the park brought us back to the condo.
Distance: 8.18 miles
Pace: 7:20
Map
I decided to switch things up this morning and head down to the San Diego Harbor. I have only driven by the airport a few times and noticed there is a bike path/jogging path that runs along the harbor. I thought it would be nice to run somewhere other than Balboa Park.
Meagan and I wound our way through the neighborhoods and ended up by the water. Our run took us along a cluster of boats and past various piers. Eventually we ended up by a pirate ship, a couple of cruise ships and a battleship. Man your stations. It was a nice change of scenery on an absolutely perfect morning. Great weather for the run as I ran skins.
I continued exploring the waterfront and around 4.5 miles it was time to start thinking about running home. After getting around the convention center and past the Padres stadium we entered the Gaslamp District. It was a little stop-and-go with the traffic lights, but soon we were in the familiar surroundings of Balboa Park. A quick pass through the park brought us back to the condo.
Friday, January 1, 2010
Double Duty
Time: 40:34
Distance: 6.02 miles
Pace: 6:44
Map
I ran the same loop as this morning. The action in Balboa Park picked up considerably from this morning. The park was bustling with dog walkers, joggers, volleyball players, bike riders and homeless people. I kept to myself and put the miles in partially on the grass and some on the roads. It's good to start the year off healthy and fit.
Distance: 6.02 miles
Pace: 6:44
Map
I ran the same loop as this morning. The action in Balboa Park picked up considerably from this morning. The park was bustling with dog walkers, joggers, volleyball players, bike riders and homeless people. I kept to myself and put the miles in partially on the grass and some on the roads. It's good to start the year off healthy and fit.
A New Year
Time: 45:27
Distance: 6.08 miles
Pace: 7:28
Map
Last night Meagan and I had a grandiose plan of running through Balboa Park at midnight. We thought it might be a lucky way to ring in the New Year. However, considering the facts that Meagan was sound asleep at 11:15 and had a good workout in the morning, I thought it be wise to scrap the run. Since the run was going to be our NYE celebration, we didn't end up doing anything exciting. At least this morning we didn't wake up with a hangover.
The run through Balboa Park this morning was just delightful. Actually, Meagan was feeling and looking terrible. There weren't nearly as many resolute runners out and about as I thought. Maybe they hit the streets later in the day. The run for me went well as it was easy time on the feet.
Distance: 6.08 miles
Pace: 7:28
Map
Last night Meagan and I had a grandiose plan of running through Balboa Park at midnight. We thought it might be a lucky way to ring in the New Year. However, considering the facts that Meagan was sound asleep at 11:15 and had a good workout in the morning, I thought it be wise to scrap the run. Since the run was going to be our NYE celebration, we didn't end up doing anything exciting. At least this morning we didn't wake up with a hangover.
The run through Balboa Park this morning was just delightful. Actually, Meagan was feeling and looking terrible. There weren't nearly as many resolute runners out and about as I thought. Maybe they hit the streets later in the day. The run for me went well as it was easy time on the feet.
Thursday, December 31, 2009
Closing Out 2009
Time: 74:07
Distance: 11.30 miles
W/u: 20:52 for 2.80 miles
W/0: 1k, 1 mile, 1k, 1 mile, 1k, 1 mile, 1k
C/d: 23:42 for 2.84 miles
Meagan was itching to do a workout so I came up with something that would benefit the two of us. I figured that if she was going to do mile repeats, I could turn her intervals into my recovery. I just needed a distance to run hard in between her efforts. I haven't run repeat Ks in a while and today seemed like the perfect opportunity.
We warmed up to the San Diego High School track where we were once kicked off by Meb's high school coach. He's clearly done wonders for the program as currently the school has no track. When we were here a little over a year ago, the track was crappy but still surfaced. Now it's just crappy without a surface. The infield of the track is amazing as Field Turf did an amazing job outfitting the facility. However, some genius decided to get rid of the actual track. There is now just a 400 meter asphalt loop. No lines for distances, no lanes either.
We tried to make the most of the situation figuring it was like running on the roads except without traffic. I was going to be alternating between 1,000 meter repeats and 1 mile recovery intervals. Just before leaving the condo, Jeff sent me the next training block. I was doing some quick marathon pace calculations and learned that 5:30/mi is 2:24:12 pace and/or 3:25/k. Knowing this I hoped to run relaxed 3:25 kilometer repeats and pace Meagan on her 3 x mile workout. Splits:
3:13.26, 5:56,
3:04.13, 5:45,
3:03.48, 5:33,
2:56.57 for 29:33 and 5.66 miles. (5:13 average)
Great relaxed workout. I wasn't expecting to run a 3:13 opener which set the tone for the rest of the workout. The mile recovery efforts went well and Meagan dropped the pace accordingly. I can tell that the legs are very fresh because they had a bit of pop when I transitioned to sub-5 pace. This is an early workout for what is to come in the New Year. Very pleased to end 2009 with today's workout.
Distance: 11.30 miles
W/u: 20:52 for 2.80 miles
W/0: 1k, 1 mile, 1k, 1 mile, 1k, 1 mile, 1k
C/d: 23:42 for 2.84 miles
Meagan was itching to do a workout so I came up with something that would benefit the two of us. I figured that if she was going to do mile repeats, I could turn her intervals into my recovery. I just needed a distance to run hard in between her efforts. I haven't run repeat Ks in a while and today seemed like the perfect opportunity.
We warmed up to the San Diego High School track where we were once kicked off by Meb's high school coach. He's clearly done wonders for the program as currently the school has no track. When we were here a little over a year ago, the track was crappy but still surfaced. Now it's just crappy without a surface. The infield of the track is amazing as Field Turf did an amazing job outfitting the facility. However, some genius decided to get rid of the actual track. There is now just a 400 meter asphalt loop. No lines for distances, no lanes either.
We tried to make the most of the situation figuring it was like running on the roads except without traffic. I was going to be alternating between 1,000 meter repeats and 1 mile recovery intervals. Just before leaving the condo, Jeff sent me the next training block. I was doing some quick marathon pace calculations and learned that 5:30/mi is 2:24:12 pace and/or 3:25/k. Knowing this I hoped to run relaxed 3:25 kilometer repeats and pace Meagan on her 3 x mile workout. Splits:
3:13.26, 5:56,
3:04.13, 5:45,
3:03.48, 5:33,
2:56.57 for 29:33 and 5.66 miles. (5:13 average)
Great relaxed workout. I wasn't expecting to run a 3:13 opener which set the tone for the rest of the workout. The mile recovery efforts went well and Meagan dropped the pace accordingly. I can tell that the legs are very fresh because they had a bit of pop when I transitioned to sub-5 pace. This is an early workout for what is to come in the New Year. Very pleased to end 2009 with today's workout.
Wednesday, December 30, 2009
Ditto
Time: 31:54
Distance: ~4.5 miles
Another run through Balboa Park this evening. Nothing too interesting to report. Very similar to last night's run.
Distance: ~4.5 miles
Another run through Balboa Park this evening. Nothing too interesting to report. Very similar to last night's run.
Balboa Park
Time: 58:23
Distance: 8.01 miles
Pace: 7:17
Map
Meagan and I were out the door this morning and off to Balboa Park. We did a loop similar to yesterday's except we didn't focus on the Footlocker course quite as much. The route did take us back up Upas St. which is definitely a hill of legendary status. It's no Lombard Street, but for San Diego it works.
There is talk about doing a mini workout tomorrow at a local high school track. My dad has returned to Palm Springs with the car which means getting to the beach is unlikely to happen. Fortunately, the Hillcrest area of San Diego provides us with basically everything we need.
Distance: 8.01 miles
Pace: 7:17
Map
Meagan and I were out the door this morning and off to Balboa Park. We did a loop similar to yesterday's except we didn't focus on the Footlocker course quite as much. The route did take us back up Upas St. which is definitely a hill of legendary status. It's no Lombard Street, but for San Diego it works.
There is talk about doing a mini workout tomorrow at a local high school track. My dad has returned to Palm Springs with the car which means getting to the beach is unlikely to happen. Fortunately, the Hillcrest area of San Diego provides us with basically everything we need.
Tuesday, December 29, 2009
Minutes on the Feet
Time: 30:18
Distance: ~4 miles
I put in a few miles around Balboa Park this evening. I had forgotten at how low the airplanes fly overhead as they approach the San Diego airport. It's so low that if you had a tennis racquet and ball, I bet you could serve one up to the pilot. That's completely hypothetical of course as I wouldn't want to create a Sully Sullenberger experience on the west coast.
I felt miserable this run because for lunch Meagan and I met one of her friends from TCU. Amy, a cop in Chula Vista, knew of a good Mexican restaurant right around the corner from my dad's place. Ortega's had a great carnitas dish that I devoured along with a healthy dose of chips. I was still full four hours later when I was out on the roads. My iron stomach was cracking a bit under the pressure.
Oh, one last snipe at Meagan. Remember all those books she has read this vacation? Well they haven't increased her trivia skills one bit. I dominated her in a came of Trivial Pursuit (Genus Edition). I filled out my little pie holder while she managed to get one piece in hers. Meagan threatened to walk out a couple of times during the competition, but I promised her a quick execution if she retook her seat. Either Meagan is just looking at the words and turning pages, or she's "reading" the wrong books.
Distance: ~4 miles
I put in a few miles around Balboa Park this evening. I had forgotten at how low the airplanes fly overhead as they approach the San Diego airport. It's so low that if you had a tennis racquet and ball, I bet you could serve one up to the pilot. That's completely hypothetical of course as I wouldn't want to create a Sully Sullenberger experience on the west coast.
I felt miserable this run because for lunch Meagan and I met one of her friends from TCU. Amy, a cop in Chula Vista, knew of a good Mexican restaurant right around the corner from my dad's place. Ortega's had a great carnitas dish that I devoured along with a healthy dose of chips. I was still full four hours later when I was out on the roads. My iron stomach was cracking a bit under the pressure.
Oh, one last snipe at Meagan. Remember all those books she has read this vacation? Well they haven't increased her trivia skills one bit. I dominated her in a came of Trivial Pursuit (Genus Edition). I filled out my little pie holder while she managed to get one piece in hers. Meagan threatened to walk out a couple of times during the competition, but I promised her a quick execution if she retook her seat. Either Meagan is just looking at the words and turning pages, or she's "reading" the wrong books.
Dr. Ryan Graddy
Time: 66:54
Distance: 8.96 miles
Pace: 7:28
Map
The future Dr. Ryan Graddy met Meagan and me over at my dad's place in Hillcrest. He might claim to be terribly out of shape but not too long ago he ran a killer marathon in Philadelphia. I never gave him the proper congratulations on the blog, so it's only fitting to do it now. Graddy finished Philly in 2:32:35 which earned him 17th place overall. It looks like after going through the half in 1:18:11 he started hammering the pace to finish with a second half of 1:14:24. That's a huge negative split and a great effort for his first marathon.
Former Brown runners have now run some pretty solid times at the marathon distance. I don't want to do all the research, but off the top of my head:
Jeff Gaudette - 2:22:02 (Chicago)
Nick Neely - 2:24:xx (Austin)
Pat Tarpy - 2:20:xx (NYC)
Ryan Graddy - 2:32:35 (Philly)
Owen Washburn - 2:36:02 (Austin)
Mike DeCoste - 2:34:39 (Eugene)
Me - 2:27:19 (OKC)
This morning the three of us ran through Balboa Park and found the Footlocker course. Ryan grew up in the area and has raced on the course several times during high school. Meagan and I could never find the exact location or the route on previous visits. It was nice to finally put that mission to rest. Dr. Graddy flies out early tomorrow morning and, unfortunately, we won't be able to run again. It was great to catch up during the run while we had the chance.
Distance: 8.96 miles
Pace: 7:28
Map
The future Dr. Ryan Graddy met Meagan and me over at my dad's place in Hillcrest. He might claim to be terribly out of shape but not too long ago he ran a killer marathon in Philadelphia. I never gave him the proper congratulations on the blog, so it's only fitting to do it now. Graddy finished Philly in 2:32:35 which earned him 17th place overall. It looks like after going through the half in 1:18:11 he started hammering the pace to finish with a second half of 1:14:24. That's a huge negative split and a great effort for his first marathon.
Former Brown runners have now run some pretty solid times at the marathon distance. I don't want to do all the research, but off the top of my head:
Jeff Gaudette - 2:22:02 (Chicago)
Nick Neely - 2:24:xx (Austin)
Pat Tarpy - 2:20:xx (NYC)
Ryan Graddy - 2:32:35 (Philly)
Owen Washburn - 2:36:02 (Austin)
Mike DeCoste - 2:34:39 (Eugene)
Me - 2:27:19 (OKC)
This morning the three of us ran through Balboa Park and found the Footlocker course. Ryan grew up in the area and has raced on the course several times during high school. Meagan and I could never find the exact location or the route on previous visits. It was nice to finally put that mission to rest. Dr. Graddy flies out early tomorrow morning and, unfortunately, we won't be able to run again. It was great to catch up during the run while we had the chance.
Monday, December 28, 2009
Running in Balboa Park
Time: 55:05
Distance: 8.28 miles
Pace: 6:39
Map
My dad, Meagan and I arrived in San Diego right around noon. We immediately made a stop at Einstein Bros for lunch and then spent the rest of the afternoon doing our individual tasks. I worked on setting up store appointments, my dad bought a tv and Meagan was probably reading. That bookworm has finished nearly half a dozen books since she's arrived in California. No book is safe from her nerdy mission of becoming the smartest person in the world. She's perhaps the female equivalent of A.J. Jacobs who once read the entire Encyclopedia Britannica from A to Z. However, he writes books about it and gets paid. He's also a Brown graduate which means he's already one level above Meagan in terms of intelligence. Though, you can't knock Meagan for trying.
Before the sun went down I was able to get out the door with the braniac in toe. We took a spin through Balboa Park and then I finished up solo. The run was good and I'll be interested to see if we can find the Footlocker course tomorrow with Graddy.
Distance: 8.28 miles
Pace: 6:39
Map
My dad, Meagan and I arrived in San Diego right around noon. We immediately made a stop at Einstein Bros for lunch and then spent the rest of the afternoon doing our individual tasks. I worked on setting up store appointments, my dad bought a tv and Meagan was probably reading. That bookworm has finished nearly half a dozen books since she's arrived in California. No book is safe from her nerdy mission of becoming the smartest person in the world. She's perhaps the female equivalent of A.J. Jacobs who once read the entire Encyclopedia Britannica from A to Z. However, he writes books about it and gets paid. He's also a Brown graduate which means he's already one level above Meagan in terms of intelligence. Though, you can't knock Meagan for trying.
Before the sun went down I was able to get out the door with the braniac in toe. We took a spin through Balboa Park and then I finished up solo. The run was good and I'll be interested to see if we can find the Footlocker course tomorrow with Graddy.
Monday, January 5, 2009
Final Balboa Park Run
Time: 60:54
Distance: 8.01 miles
Pace: 7:36
Distance: 8.01 miles
Pace: 7:36
View of the San Diego hills from the airport. It's kinda hard to ignore the ramp for gate 32, but try hard to focus on the hills.
This was an easy run done in Balboa Park with Meagan on our last day in California. Both of us fly back to our respective apartments for some time. I like running in Balboa Park, and I hate to say this, but it is kinda boring. I'm not too impressed with the trails on the far side of the park across from the zoo and the upper section along Sixth St isn't big enough. I love the weather and seeing lots of people outside playing football, frisbee, soccer and walking/jogging, but from a true running perspective the park lacks quite a bit. This final run was nice and easy and my body doesn't feel too sore from yesterday's 23 mile effort. I probably won't be able to again today so I guess this week is starting off with an easy 8 miler.
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