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Sunday, August 16th, 2009
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1:35 pm - OK, OK, OK, getting there
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I went down to Road Runners in San Carlos and had my gait analyzed. So now I'm in shoes that will help control the pronation and arch supports that make my feet feel good after the run today. The blister on my third toe is probably a result of rolling through my foot in a straighter path, and the callus on the inside of my big toe shouldn't be as dramatic?
Week of July 19: 11.25 miles.
Week of July 26: 15.05 miles.
Week of August 2: 36.91 miles.
Week of August 9: 28.7 miles.
Aiming for 30 a week seems much more sane for right now. And doable.
The Walt Stack 10K this morning:
6.24 miles, 44:38, average pulse: 174, 809 calories.
New PR for the 10K, and it even had the same hill twice so it's not flat, either! Last year I ran it in 47:24, so I feel good about my progress over the year. I averaged 7:09 miles, and I would love (by the end of the year maybe) to drop that down to sub-sevens for a 10K. I can do it for the 5K, but I don't have the legs to keep it up for the push in the second half. I did manage to pull my last two splits down below my mile 5 split, which might have had something to do with the headwind for most of miles 4 and 5.
In other news, my bosses keep scheduling additional meetings and obligations when I am otherwise engaged. The jigsaw puzzle that is my schedule has little room for additions at this point... I have to hope that they will understand, because I have no wiggle room for the next month.
current mood:  irritated
current music: crazy honking on the street
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| Saturday, August 8th, 2009
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4:35 pm
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Week of July 12: 22.44 miles.
Week of July 19: 11.25 miles.
Week of July 26: 15.05 miles.
Week of August 2: 36.91 miles.
Back on the running bandwagon this week. I don't think it's going to be a good idea to try for 50 a week any time soon -- the rest of August is going to be way too busy. But if I start working in some speed work like I did this week, and try to do between 30 and 40 miles a week, maybe I can hone what I have in preparation for a bigger push after COMEDY closes.
The LiveJournal group "runners" had a 5K today, on the honor system. I ended up 30 seconds slower than my PR, which is the second-fastest 5K I've run as an adult. And Dogberry did it with me! Although I did run a path that netted me about 90 feet downhill, I also got caught at the stoplight at Stanyan on the Panhandle, so it's close to an accurate assessment of where I am right now. I really want to do a DSE 5K now to see how that goes. This Sunday is a 5K but I'm down in Cupertino. Next week is the Walt Stack 10K with a kids' run... maybe? I'm also going to do a warmup, as today's half-mile beforehand did seem to help to keep my pace steady at the beginning...
the 5K: 21:14, average pulse 173, 404 calories. I ended up running almost 7 today when all was said and done.
current mood:  hungry
current music: the air conditioning
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| Monday, August 3rd, 2009
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1:05 pm - Maybe the break will do me good...
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Week of June 28: 39.55 miles.
Week of July 5: 45.10 miles.
Week of July 12: 22.44 miles.
Week of July 19: 11.25 miles.
Week of July 26: 15.05 miles.
Between tech and being sick and catching the cold that went around the cast, plus driving to and from the airport and holding a garage sale and all, I have felt like I've slacked for most of July. I can definitely tell that my stamina isn't where it was, and the motivation hasn't really been there. I need to register for an event at the end of October so that I have something towards which to work.
but today's 8.38 miles went well. Here's hoping for more where that came from this week.
current mood: sore
current music: my pup snoring
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| Tuesday, July 21st, 2009
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2:43 pm - Yuck.
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Week of June 21: 28.77 miles.
Week of June 28: 39.55 miles.
Week of July 5: 45.10 miles.
Week of July 12: 22.44 miles.
Sunday and Monday were fine -- then tech plus 102-degree fevers plus 100-degree weather and I stopped running for a week. I did 5.3 today and it went fine, so I'll ease back in gingerly. I'm still not sure what exactly happened; it didn't feel like an illness but heatstroke seems questionable as well. In any case, I won't push it this week and we'll see what happens!
I did sleep eleven hours last night and it felt GREAT. I'm glad the show's open and I get a little time to recover!
current mood:  groggy
current music: MUNI outside on Haight
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| Sunday, July 12th, 2009
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10:52 am - Next week?!?
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Week of June 14: 42.03 miles.
Week of June 21: 28.77 miles.
Week of June 28: 39.55 miles.
Week of July 5: 45.10 miles.
I'm noticing that I'm running a smidge faster than a few months ago, but that my heartrate has dropped significantly at the same paces. Where I'd expect to be in the 160s, I'm in the 150s at the same speeds. Big hills push me up into the low 170s where I used to top out around 180. So either the hill work or the extra miles or having fully recovered from the marathon, or some combination of them all, is paying off.
I would love to get 50 miles next week, but with tech we'll just have to see. This week went OK, though!
current mood:  satisfied
current music: End of III.2 in COMEDY OF ERRORS rehearsal
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| Tuesday, July 7th, 2009
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8:27 am - Good start to the week
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With 5.5 Sunday and 12.35 yesterday, I feel like I've put myself in a position to get to 45 miles this week. I wish I'd been able to do more yesterday, but deciding to do the hills in the Presidio and the Lyon Street Steps meant fewer miles for sure.
I did manage to make it up the Steps without walking or stopping. From the bottom of the hill to the top of the Steps took 2:32, and an additional :54 to make it to the top of the hill, so my PR right now for the whole shebang is 3:26. I'll go back in a couple of weeks and see if I've improved. My pulse topped out at 181.
current music: KFOG on downstairs
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| Sunday, July 5th, 2009
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10:09 pm - June Running Totals
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Week of June 7: 19.74 miles.
Week of June 14: 42.03 miles.
Week of June 21: 28.77 miles.
Week of June 28: 39.55 miles.
And I got out tonight as well, after our photo shoot after rehearsal. I would really like to do 45 this week, but we'll see how that goes. Running at dusk has its pluses, though. I'm learning to enjoy it. I wish I'd been able to do the mental math right last night -- and I would have done the extra half-mile to get myself over 40 for the week. With 5.5 tonight and a LONG run tomorrow on the day off from rehearsal, I hope to put myself in good shape for the 45.
Definitely getting faster, too. Today's run averaged close to 7:30s for the whole thing and I managed to keep my average pulse under 160. Increased mileage? More hills? I dunno. But I like it.
current mood: sore
current music: baby monitor spouting classical music
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| Sunday, June 28th, 2009
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7:47 am - Rehearsals and Running
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OK, so rehearsals have been cutting into my running time this week. Next week will be better; I promised myself.
Week of June 7: 19.74 miles.
Week of June 14: 42.03 miles.
Week of June 21: 28.77 miles.
Rehearsing 10-6 means early morning running since by the time dinner's done and Gwen's in bed it's starting to get darker. And early morning is not my favorite time to run.
current mood: tired
current music: Elmo's World
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| Monday, June 22nd, 2009
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9:58 am - Dipsea update
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It turns out (as they sort out the problems with the chips and times) that in reality I finished 743rd.
WAY too close to the 750 cutoff for making Invitational. I'm really glad I lunged past those few people at the end...
It does mean I need to put in serious work for next year. I'm not letting myself get that close again.
current mood: relieved
current music: KFOG on the radio
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| Wednesday, June 17th, 2009
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8:21 am - Mileage reports
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Week of May 24: 29.3 miles.
Week of May 31: 25.3 miles.
Week of June 7: 19.74 miles.
Week of June 14: 42.03 miles.
Running with friends slows down my pace so that I'm not pushing it every time out, plus it means I commit to getting out there and running. Six days this week feels pretty good, since it's in the wake of the Dipsea. I'm feeling a few little aches and tweaks, but nothing that lingers, so I think if I'm careful I'll be just fine.
I do need to manage some long runs in the days ahead, since I can't get out six days a week for an hour with rehearsals going. And I might have to run in the dark, or at 6 AM again. Bleah.
current mood: tired
current music: a very quiet house
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| Sunday, June 14th, 2009
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8:18 pm - 99th Dipsea
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( Race Report for the 99th Dipsea Race )
Preliminary stats:
6.88 miles.
1:11:25 (chip time).
Average HR: 182. (Yikes.)
Peak HR: 197. (Double Yikes! Right at the finish, sprinting to catch that threesome in front of me.)
Place: 729/1416, which puts me in the top 750 and gets me an invitation for next year!
113 in the Runner Division, out of roughly 750...
current mood: exhausted
current music: Heartbeats
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| Sunday, June 7th, 2009
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8:10 pm - June Fun
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Week of May 31: 25.3 miles, with over 6600 feet of climb and descent! Getting ready for the Dipsea...
And today was 9.35 miles at 9-minute miles, keeping my pulse down around 150 on average.
Over half my mileage last week was running the Dipsea Trail from Mill Valley to Stinson Beach and back with Victor, to put in one last hard workout and get more familiar with the trail before the Dipsea Race next weekend. Mission accomplished! I can still feel the hills in my thighs, but it's a good ache and I hope it pays off in spades for the race.
current mood:  ditzy
current music: the ice-cream maker downstairs
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| Monday, June 1st, 2009
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6:22 am - May Running
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Week of May 3: 30.1 miles.
Week of May 10: 18.5 miles.
Week of May 17: 42.4 miles.
Week of May 24: 29.3 miles.
Month of May: 141.6 miles.
That's my highest mileage ever. And yesterday was the Practice Dipsea. Which was really, really hard, but in which I believe I came in 22nd with a time of 1:06:12. That would get me into the Invitational category for next year. I should have done more stair work, though... They're still a pain in the thighs.
current mood: recumbent
current music: my dog eating breakfast
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| Saturday, May 23rd, 2009
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11:29 am - I Broke 40 Again!
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Week of April 19: 35.3 miles.
Week of April 26: 35.0 miles.
Week of May 3: 30.1 miles.
Week of May 10: 18.5 miles.
Week of May 17: 42.4 miles.
So I walked maybe 2 of those post-Bay to Breakers, but that mileage doesn't count walking home from the show on Thursday night, which is 2.8 miles or so. Next week my wife is away so running will be much harder to coordinate with dog and daughter, but I am determined to make it work!
current mood: accomplished
current music: My daughter singing "Pickle Pickle" on the steps
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| Wednesday, May 20th, 2009
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9:34 am - Updated Mileage and B2B
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Week of March 22: 24.8 miles.
Week of March 29: 25.4 miles.
Week of April 5: 30.81 miles.
Week of April 12: 30.32 miles.
Week of April 19: 35.3 miles.
Week of April 26: 35.0 miles.
Week of May 3: 30.1 miles.
Week of May 10: 18.5 miles. (Sigh.)
So far this week, though, I've done B2B, plus running/walking home afterwards, and a 10-miler yesterday. So I'm already at 21.3 and it's only Wednesday morning.
B2B was bloody hot but good. The Hayes Street Hill was worse than I remembered it, but maybe that was just the sun baking us. The beginning was definitely better than last year in terms of dodging the slowpokes (how do they get in front of us?) but that meant I went out faster than I should. My first mile was a 6:48 and I averaged 7:45s for the whole thing. I didn't go for broke after the hill because I had an audition later that day, plus a show that night and didn't think it would be a good idea to spend all my energy before 9 AM.
Stats:
Time 57:43
624th Overall
542nd Male
177th Male 30-39
Hayes Street Hill split: 20:15?
Didn't get a callback, but had a good show. So there you go. And my run yesterday felt REALLY good -- I managed under 9-minute miles and kept my average pulse about 10 points under where it usually is on my GG Park runs. This morning the pup and I will head out for another longish run. We'll see how far once we get going.
current music: KFOG: Coldplay -- Lovers in Japan
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| Saturday, May 2nd, 2009
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10:46 pm - It's only an estimate
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35 miles this week. My Garmin ran out of battery so I didn't get my Sunday races recorded... But at a guess, 35 again this week.
Next week is tech, plus my wife's heading down to her first rehearsal in Carmel overnight Monday. But I have big plans for big mileage this week anyway!
current mood: hopeful
current music: humming of the fridge
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| Saturday, April 25th, 2009
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5:08 pm - Did it one more week...
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Week of April 19: 35.3 miles.
Aiming for 40 the next two weeks? Maybe?
So far it's been 25, 25, 30, 30, 35. I'm definitely feeling stronger -- my run yesterday was fabulous. I do need a day off from running, though; today makes 10 straight days of running. Tomorrow will be more, but Monday or Tuesday will definitely be a rest day.
current mood: hopeful
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| Monday, April 20th, 2009
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9:56 am - Nike+, sometimes...
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The mileage didn't get counted on my Nike+, so my graphs and challenges are all going to be 4 miles off. But my Garmin counted it, and most importantly my legs did it, so the training continues.
4.25 miles, 39:09, 547 calories, average pulse 152.
Gonna do 35 this week.
Really.
current mood: sweaty and thirsty
current music: Leaf blower outside
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| Sunday, April 19th, 2009
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9:12 pm - Question
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So the family and I walked 3.28 miles up and down SF hills today, and then I ran 5.55 miles doing an interval workout at Kezar. So if I'm trying to do 35 miles this week, should I count today as 8.83 or 5.55?
current mood: tired
current music: Desperate Housewives on ABC
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| Friday, April 17th, 2009
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7:35 pm - Mileage
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So roughly, here's what I've done:
Week of March 22: 24.8 miles.
Week of March 29: 25.4 miles.
Week of April 5: 30.81 miles.
Week of April 12: 30.32 miles.
And in the future...
Week of April 19: Trying for 35 but rehearsals are starting so we'll see.
Week of April 26: Trying for 40.
Week of May 3: Trying for 35-40.
Week of May 10: Trying for 25-30.
Week of May 17 Bay to Breakers. Total 35.
Week of May 24: Trying for 40.
Week of May 31: Trying for 40.
Week of June 7: 25 + Dipsea?
current mood: ambitious
current music: Nighttime sleepy music from the baby's room
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