MRN's 2 x 5k Workout

Time: 69:22
Distance: 16.65 km

W/u: 27:30 for 5.94 km
W/o: 2 x 5 km at MRN's marathon pace (w/ 3 mins rest)
C/d: 1:34 for .34 km (yes, that's right!)

It was Meagan's turn to workout this week and do you recognize the workout!? Since she is in much better shape comparatively, I didn't think the opening 1.6 km (mile) of gradual uphill would have much of a influence on her overall effort. I was right.

Splits:
 3:46.64, 3:44.93, 3:41.07, 3:40.31, 3:47.36 for ~18:40
(3:01)
3:46.06, 3:42.78, 3:40.05, 3:39.26, 3:44.29 for ~18:32
40:18 total for 10.37 km

I think this was another boring effort for Meagan based on how comfortable she looked. I was asking her to hold back on the 3rd and 4th kilometers because she would have split in the mid to low 3:30s had I not. Her foot didn't bother her too much, but we are monitoring it closely as the Trials are just days away. It's time for her to freshen up and be ready to run on the day of the race!

I probably should have run a longer cool down, but we both needed to get cleaned and packed up to make a quick business trip to Los Angeles and San Diego. It's sunny skies and warm temps today, Boston weather tomorrow.

Palm Springs Double

Time: 32:18
Distance: 7.07 km
Pace: 4:34
Map

Meagan and I headed out the door for a short double before my dad's friends came over to enjoy a glass or three of champagne. Apparently my dad is turning into quite the lush and has more bottles of wine and champagne than an ABC store. Hey, I'm not complaining, just merely pointing out the facts. And I guess Meagan and I contributed four bottles to the collection.

Anyway, I was already prevented from enjoying most of the highest scoring Rose Bowl in history when my dad and Meagan chose to watch Hoarders on A&E instead of partaking in the college football tradition. I wouldn't say that I was rude to our guests, but I was more distracted to catch the final minutes of the game out of the corner of my eye. It didn't help that another great game came on afterward between Stanford and Oklahoma State at the Tostitos Fiesta Bowl. Add in the fact that I was simultaneously trying to follow Japan Running News (@JRNLive) for updates on the Hakone Ekiden and watch Justin.TV for a live feed. Let's just say Meagan thought I was being a chump, but I was just being a big fan of college athletics and distance running. Sorry that I didn't want to join in on the conversation about the difficulty in finding a good house keeper!

I'm glad to have intently followed the Hakone Ekiden because Toyo University ran an incredible race to break the course record by nearly 9 minutes. They also averaged 2:59.4/km for 217.9 km between 10 men to become the first team to average under the magical 3:00/km barrier. My favorite stat of the race came when Brett Larner of Japan Running News stated that Toyo's 10 athletes essentially averaged sub-63:05 for 21 km (half marathon). That's a time only 10 American men, all pros, were able to achieve in all of 2011.

My Very Own Palm Springs Workout

Time: 87:33
Distance: 21.33 km

W/u: 24:52 for 5.39 km
W/o: 2 x 5 km at ~3:20/km (w/ 3 mins rest)
C/d: 26:36 for 5.59 km

The goal for today's workout was to run 2 x 5 km at what I hope to be marathon pace later this spring. I didn't want the effort to be too difficult as I haven't been focused on my training as of late. The pace was meant to feel up tempo but relaxed so as not to visit the well.

Splits:
3:19.52, 3:19.58, 3:18.88, 3:16.90, 3:20.49 for ~16:36
(3:04)
3:17.40, 3:20.33, 3:15.10, 3:15.86, 3:17.09 for ~16:25
36:07 for 10.35 km

The good from the workout is that my second 5 km was faster than the first and I felt relaxed running around 3:18-3:20/km. The bad from the workout is when I tried to push on the slight downhill section from 1.5 km to 3.9 km all I could manage was 3:15 efforts. It felt like I was running much faster in terms of turnover meaning my legs aren't used to moving that fast. Aerobically I was very content and comfortable in those ranges, but I'll have to do some speed work to get used to spinning the legs faster in order to get back to feeling relaxed at 3:00-3:10/km.

I have to remember that it's only January 2nd. I'm healthy, ready to train hard and have lots of time before any race.

Easy Palm Springs Double

Time: 32:23
Distance: 7.01 km
Pace: 4:37/km
Map

I got out the door with Meagan for a double run before dinner. We ran the same loop as a couple of days ago at an easy pace. My legs were feeling good and I started toying with the idea of working out tomorrow. I might was well take advantage of the warm conditions while here. After the run I did a few long strides to burn off some extra energy.

Starting the Year Off Easy

Time: 61:05
Distance: 13.03 km
Pace: 4:41/km
Map

Meagan and I were joined by Jenna Wrieden on the run this morning around Palm Springs. She and her boyfriend, Ryan Cole, came to visit us for NYE. We almost made it to midnight too! After attempting to get Ryan to borrow some of my gear to come on the run, we finally had to give up and leave him at home. The two women and I headed out the door for an hour of easy running through town. I tried to take Jenna around to see some of the more interesting neighborhoods and parks.

We decided there needs to be a winter marathon or half marathon here in Palms Springs as the town is completely flat and the weather is idea. It might be a little difficult to find 42 km in and around the city, but the conditions would be absolutely perfect in January. It's easily understood why so many people come to the desert in the winter.

Palm Springs Long Run

Time: 133:09
Distance: 31.01 km
Pace: 4:18/km
Map

Meagan and I headed out the door a little later than planned for a long run around Palm Springs. We didn't have a particular route in mind and I knew the run would involve some piecing together neighborhoods in the north part of town. We ended up finding ourselves near Ruth Hardy Park and getting a drink of water as we are unaccustomed to running in 70+ degree weather right now. I'm not complaining as it will most likely be snowy when we return to the east coast.

After taking a trip through Little Tuscany and the Historic Tennis Club neighborhoods, we ran back to a local running shop looking for water. No dice. How can a running store in the middle of the desert not have a drinking fountain? Luckily we scored some water at the bike store at the other end of the shopping center.

Feeling a bit refreshed we started heading back in the direction of home. We parted ways around the 25 km mark and I started to drop the pace. There was only one split that I would consider aggressive at the 29 km mark, I took off seeing what I could put down. Feeling relaxed and strong in my stride I was able to run a 3:09 km. Not setting the world on fire, but it was nice knowing I was controlled in running that type of effort that late in a run.

Recovery Double in PS

Time: 33:34
Distance: 7.17 km
Pace: 4:41/km
Map

Meagan and I got out the door for a double run in the dark night of Palm Springs. It was still pretty warm out as we ran through some neighborhoods on the south end of town. My hip flexors were feeling a bit sore from the strides this morning or the core work I completed.

Flat Palm Springs Recovery

Time: 61:59
Distance: 13.93 km
Pace: 4:27/km
Map

Meagan and I finally got to Palm Springs yesterday evening to spend the rest of the year in warm weather. The run this morning would be relatively short, flat and slow. It was a  perfect way to start the morning here in the desert. The only thing that would make it better is if Chris Solinsky would respond to my tweet. I saw that he was in Palm Springs for 5 days and I shot him a reply saying it would be great to meet up for a run. I have yet to get a response and slowly Galen Rupp is becoming my favorite American 10 km runner. I haven't gone as far as to tell him that as I still have hope we'll be able to run together.

Last Day in the Sun

Time: 64:58
Distance: 10.39 miles

W/u: 16:22 for 2.21 miles
W/o: 6 mile continuous alternating pace every 800m
C/d: 16:59 for 2.18 miles

Today was our last day in Palm Springs. Tomorrow, I head back to the east coast where I hear it's perfect Craft base layer weather. I took the opportunity to run a workout in ideal conditions along with Meagan. She is coming back from injury and is looking to get in top form for the approaching indoor season. It's nice to pair our workouts whenever possible.

Today's effort had me doing a continuous 6 mile run on the track. I also had the task of pacing Meagan on her 800 meter intervals. She was aiming to run 6 x 800 in about 2:45. I decided her workout would be my recovery and that her rest would be my uptempo interval. Saavy? It might be more clear just by seeing the splits:

2:30.38, (2:48.55), 2:30.36, (2:49.45),
2:30.45, (2:46.15), 2:32.70, (2:45.55),
2:30.70, (2:43.77), 2:30.78, (2:39.09) for 31:37 total and a 5:12 average.

As you can see now, I basically alternated 800m at 2:30 and 800m at 2:45. I felt strong for the first 3.5-4.5 miles and then I really had to concentrate. I'm pleased at how easy it has been to shift gears to 5:00/mile pace.

A couple things about the workout should be noted. First, there was a lot of action out there this afternoon. Some private school looked to be having "track day" and little kids dressed in there green and white uniforms were every-freakin'-where. One of the instructors was good about reminding them to stay out of lanes one and two. There were a few close calls, but I luckily didn't have to put a shoulder to anyone. Second, the PSHS girls' soccer team is not impressive, and neither is their field. Third, I believe the track was a quarter mile and not 400m. My splits were taken every two laps so they are really half-mile splits and not 800m splits. Details, details.

Back in Palm Springs

Time: 40:13
Distance: 6 miles

I am going to do a workout this afternoon on the high school track. This morning I decided to put in some miles in order to front load this week's training. I will most likely have to take tomorrow off due to travel and on Wednesday I might not be able to put in that many miles.

After working for a few hours and I laced up the shoes for a jog. I ran easy on the loop that Meagan and I were doing before heading to San Diego. I took the run nice and easy so as to remain fresh for this afternoon. It felt good to run on a flat route since most of the runs in San Diego had a bit of an incline.

Treadmill Morning

Time: 34:04
Distance: 5.0 miles

Meagan's parents were leaving later in the morning out of Ontario which meant an early rise. I didn't want to run on the dark streets of Palm Springs and opted to hit up the treadmill. I had an almost enjoyable run on the 'mill a few nights ago and figured it wouldn't be too boring. I joined Meagan in the fitness room where she continues to cross-train. The music was selected and I began a short run at a 1.5 incline. I felt comfortable in my stride making sure not to float too much over the belt. It's easy to take advantage of the treadmill if you bound up in the air allowing the belt to pass by underneath. I finished the run with a sub-7:00 average which is always nice to see.

Prior to the Aerial Tramway

Time: 43:03
Distance: 6.01 miles
Pace: 7:09
Map

We had to fit this morning's run in before I cooked breakfast (flapjacks) and going to the Palm Springs Aerial Tramway. Meagan has begged for someone to take her to the top ever since she started coming to the desert. I've refused because my two previous trips were enough. Now that the Nedlos were in town, Meagan found someone to take her to the top of the mountain and I felt it necessary to play host and tag along.

Standing in front of the old tramway cars that didn't rotate.

Being transported to the top in the new rotating tramway cars.

Snow and elevation at the top. I should have bought a coffee to boost my EPO production.

Overlooking the desert from the top of a snowy mountain.

You don't find pine trees in the desert and there aren't any cacti on the mountain.

I couldn't find the motivation to run in the afternoon so I relaxed and watch football.

*photos courtesy of Meagan Nedlo

Fairway Workout

Time: 38:34
Distance: 5.50 miles

W/u: 15:14 for 2.01 miles
W/o: 6 x fairway with short jog
C/d: 7:49 for 1.o mile

I stated in an earlier post that it's time to start running a bit harder when I start to feel like doing long strides. Originally, I wanted to go to Palm Springs High School and run a few 2-hundos on the track, but Meagan wanted to run on the golf course. I figured I could just to long strides on the fairways and not have to worry about hitting splits.

I warmed up to a portion of the course furthest south and then I selected my route. I was going to run a short loop and do pick-ups on the fairway. Each uptempo section was probably around 275 to 290 meters and I hit splits of:

47.89 for .17, (1:24), 50.28 for .18, (:52), 47.91 for .18, (1:40), 45.40 for .17, (1:27), 46.08 for .18, (:55), 47.20 for .19.

Meagan commented on how hard I was breathing at the end of the workout and it's definitely the fastest that I've run in a few months. It was nice to stretch out the legs and focus on turnover this evening. I kept focused on my form and arm carry that tends to break down when the body gets tired. I was meaning to incorporate some more speed and hill sprints into my training during the final few weeks of the year, but I got sick and then ran a marathon which interrupted organized training. Coach Jeff will be getting me some workouts and a schedule soon though.

Calorie Burner

Time: 43:17
Distance: 6.01 miles
Pace: 7:11
Map

Last night my pops outdid himself with a Christmas dinner for the ages. I was still full when I woke up and went for a morning run with Meagan around Palm Springs. I have been in the mood for doing something a little harder to stretch out the legs, so I wanted to run easy this outing. I know when it's time to get back to training when I feel like stepping on the track to run long strides or a short workout. This morning served to get the body back in motion.

Back to the food...

The dinner party (not the movie) started with hors d'oeuvres and champagne (not Andre) in the early evening. The drink was stellar and snacking was great, but the meal itself was top notch. We started with a light salad featuring pomegranate, gorgonzola cheese and almond slivers. Following was prime rib, mashed potatoes, green beans along with peppers and almonds, rolls and Texas wine courtesy of the Nedlos. (I'm trying to make this quick and in doing so, I'm not giving each dish its proper accolades). Everyone was sated but dessert in the desert had to be served. Cheesecake sent from Laura's in Mt. Pleasant, TX made an appearance, as did coffee from Koffi. The food and company made for a great end to the day.

Needless to say, the run was very casual in the morning.

Christmas Morning

Time: 71:01
Distance: 10.18 miles
Pace: 6:59
Map

Meagan's leg has been feeling a lot better since we have been in Palm Springs and that mean I have company for part of my runs. We ran up to Ruth Hardy Park and then ran back down to the condo complex. Meagan's calf had to have been feeling good because she dropped a 6:48 mile in the middle of the run on a downhill section. I added on a few extra miles before calling it a morning.

A few hours later we were in Ontario, CA picking up another set of parentals. Gifts were exchanged and I came away with a bunch of gift cards and a Garmin nuvi 265. I now have two registered Garmin products, one helps my running and the other helps me find running stores.

Hot Sunny Christmas Eve

Time: 67:09
Distance: 9.59
Pace: 7:00
Map

Meagan and I ran together for the first six miles on the route from a couple of days ago. It's certainly not the best route but I know it's close to the distance she wanted. After dropping her back off at the condo I continued on for a few extra miles. I'm feeling really good on runs these days which is a good place to be when the new year comes.

A little after getting back from the run, Roger took Meagan and I on a hike. The trek was only a mile to the top but it was really steep, and the views were amazing. Of course, I brought Mr. Garmin along to measure the length of the outing and calculate the altitude. Unfortunately, the Garmin's altimeter is not the best and I don't fully trust the 1,205 ft. reading. I will probably be sore tomorrow from all of the braking on the descent.

The golf course where Meagan and I run.

Simba watching over his kingdom.

The view from the top.

Evening on the Golf Course

Time: 35:36
Distance: 4.90 miles
Pace: 7:16
Map

Meagan and I laced up the shoes this evening prior to the sun going behind the mountain. We wanted to take advantage of a nearby golf course that isn't too far from the condo. Once getting to the grass we made several loops around the fairways and greens. It was nice to run on a soft surface again as it has been a few weeks since I've made the trip out to McAlpine. Palm Springs doesn't have a great trail system and most of my runs are on concrete or asphalt. Over the years I've put together some pretty decent training blocks here in PS and this seems like it's the start of another one.

Training Continues

Time: 56:46
Distance: 9.11 miles
Pace: 6:14
Map

I did the same run as yesterday morning only this time with flats. Sometimes I like to go for a run with racing flats just to keep the body used to running in a very light weight shoe. As a result, the pace of the run was faster and a little more relaxed. I hit splits of:

7:01, 6:35, 6:27, 6:21, 6:21, 5:56, 5:49, 5:54, 5:45

Unlucky Thirteens

Time: 26:55
Distance: 4.02 miles

The poor weather continued here in Palm Springs as a wind storm sneaked its way into the canyon. Palm branches littered the streets and dust blew everywhere. I wasn't interested in running through the windy conditions so I hit up the development's fitness center. There are three treadmills, a couple of ellipticals and a few other cardio machines.

I was surprised at how good I felt on the 'mill. I was able to look out the window and see patrons at Koffi while seeing a reflection of my form. I tried to keep my arm swing symmetrical and knee lift balanced. Normally a 4 mile jog on a treadmill is absolute misery but I could have easily gone longer.

While on the treadmill I did a little observation of my turnover. As the run progressed, I toggled the speed buttons faster. I started counting my right leg's foot plant for a minute's duration. At roughly 6:45 pace I was taking 81-82 strides, at 6:20 pace it was 82-83 and at 6:00 pace I took 83-84 steps. This tells me that my stride length is getting longer while my turnover stays about the same when the pace picks up. I have done a bit of reading and know that the world's elites take 90+ strides/min and the very best on the track will take closer to 100 strides/min. It would be an interesting coaching method to design workouts based on turnover rather than pace or heart rate.

My morning run of 9.11 combined with this evening's 4.02 got me to unlucky 13.13.

Rare Morning of Rain

Time: 57:43
Distance: 9.11 miles
Pace: 6:20
Map

Yesterday I posted about how it never rains in Palm Springs and that it was an ideal location for Hollywood stars to spend the weekend. Well, that wasn't entirely true because it occasionally rains in PS, just like it did this morning. I have been here a few times when the desert receives rain. And let me tell you that the city is definitely not set up to take it. The streets immediately start to fill up with water as there are no gutters.

In early 2008, Owen gave me a hard time on a run because I promised great weather and it was raining in PS. I tried to convince him that it wasn't really raining and supported my argument with a simple equation: rain precipitation on shirt > sweat precipitation on shirt = rain. That is, if the water falling from the sky soaks your shirt more than the sweat soaks your shirt, then it's raining.

The rain had stopped by the time I left the house. I put in about 6 miles before starting to feel really good. It helped that I ran down a huge hill and the pace dropped from the 6:35 to 6:45 range to low 6:00. I was about .75 miles from the house and was really relaxed so I just took off. I started hammering the pace while keeping the form and breathing as comfortable as possible. I wanted to see what I could run for a final split and ended up hitting 5:16. Since I started hammering a little over a quarter mile into the mile, I figure I was running sub-5:00 pace to close the run out.

Splits: 7:07, 6:44, 6:41, 6:35, 6:35, 6:05, 5:56, 5:58, 5:16