Time: 90:50
Distance: 19.29k
Pace: 4:42/k
Map
After running in Annadel on Saturday, Meagan told me that she would never again run up there. Well, this morning we were meeting up with Steve for another run in the park. I picked out a loop that I felt wouldn't be too rocky as Meagan's foot is still a little sore. We aren't sure if it's the bone (really bad) or a tendon on the lateral side (bad, but icing will help). Being so close to the Trials there can't be any big set backs that would compromise toeing the line. Considering all the factors, I still felt she could manage one last run up in Annadel if we chose the right trails.
My loop had us running up Canyon to Lake Ilsanjo around to the right, up Warren Richardson and down the backside to Channel Drive. The only rocky section would be Canyon and since we were running uphill I didn't think it would be all that bad. Again, Steve and I found the safe path and rocks while Meagan gingerly ran up the hill. She was none too pleased when we hit the lake and then we had to run up the hill where three years ago she told me, "please don't talk to me right now." Three years ago she was huffing and puffing while this year she was able to hold a conversation with Steve and me.
At the top, all the rocks were behind us and it was smooth sailing to the finish. Meagan even hit the front and pressed the pace the final 15 minutes back to our cars. We had to do a little adding on to hit the daily distance goal, but overall I think it was a great loop despite what Ms. Nedlo has to say.
After the run we dropped in Heart & Sole to visit with my old high school coach and see what was shaking at the running store. It was a good visit and always great to catch up with Danny.
Showing posts with label steve laurie. Show all posts
Showing posts with label steve laurie. Show all posts
Tuesday, December 27, 2011
Saturday, December 24, 2011
Greatest Training Ground
Time: 110:03
Distance: 22.58k
Pace: 4:52/k
Map
Through the wonders of Facebook, I was able to chat with my old high school teammate and meet up for a run at Howarth Park. It's a familiar meeting location for runners in Santa Rosa and one that I would visit multiple times during the week when I lived in Nor Cal. Meagan was also game to run with us under our promise that we wouldn't drop her too much... too often. The excitement of being back in the park might just get the pace moving between Steve and me!
We came up with a loop that would be roughly the distance Meagan was looking to hit and we were off. There are lots of climbs, trees, pretty views, a couple lakes, dozens of other runners, bikers, kilometers of dirt trails and wildlife. There were also lots of rocks. I don't remember the trails being so rocky or maybe I was just tougher back in high school. Steve and I were able to find relatively clean routes on the trail to avoid the rocks and we've learned which rocks are safe to step on and which need to be avoided. On the contrary, Meagan's little stubby legs and already sore foot weren't suited to the terrain.
On a number of occasions she was dropped when the trail became overly rocky and she decided to walk. Yes, a Olympic Trials qualifier stopping to walk on runs! I could tell she was getting frustrated, but there was little we could do other than be overly careful.
It was great catching up with Steve and getting a run in back up in Annadel. We are both convinced it's the best place to train in the country. Meagan thinks we are nuts. On the run we also saw Kim Conley and Sarah Hallas who are both talented runners from the area. There were no Sara (Bei) Hall or Julia (Stamps) Mallon sightings today.
Distance: 22.58k
Pace: 4:52/k
Map
Through the wonders of Facebook, I was able to chat with my old high school teammate and meet up for a run at Howarth Park. It's a familiar meeting location for runners in Santa Rosa and one that I would visit multiple times during the week when I lived in Nor Cal. Meagan was also game to run with us under our promise that we wouldn't drop her too much... too often. The excitement of being back in the park might just get the pace moving between Steve and me!
We came up with a loop that would be roughly the distance Meagan was looking to hit and we were off. There are lots of climbs, trees, pretty views, a couple lakes, dozens of other runners, bikers, kilometers of dirt trails and wildlife. There were also lots of rocks. I don't remember the trails being so rocky or maybe I was just tougher back in high school. Steve and I were able to find relatively clean routes on the trail to avoid the rocks and we've learned which rocks are safe to step on and which need to be avoided. On the contrary, Meagan's little stubby legs and already sore foot weren't suited to the terrain.
On a number of occasions she was dropped when the trail became overly rocky and she decided to walk. Yes, a Olympic Trials qualifier stopping to walk on runs! I could tell she was getting frustrated, but there was little we could do other than be overly careful.
It was great catching up with Steve and getting a run in back up in Annadel. We are both convinced it's the best place to train in the country. Meagan thinks we are nuts. On the run we also saw Kim Conley and Sarah Hallas who are both talented runners from the area. There were no Sara (Bei) Hall or Julia (Stamps) Mallon sightings today.
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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