The Long Run (from the best)

Remember that post I did a few weeks back about what a 140mpw looks like and how it would take someone who runs 10min/mi over 20 hours a week to run that far? Well the same principle should be considered during the weekly long run, and here is the breakdown on this topic from Coach Jack Daniels PhD. Makes a lot of sense to me. An elite marathon runner would almost NEVER go out for a 4+ hour training run so why should the beginner?

Watch more video of Saucony Thirsty Thursdays with Jack Daniels on flotrack.org

Run, Forrest, Run!

"Now you wouldn’t believe it if I told you, but I could run like the wind blows. From that day on, if I was goin’ somewhere, I…was…runnin’!"

Run, Forrest, Run!
Forrest Gump at MOVIECLIPS.com

Newhall Independence Day 5k (20:29)

Today was the 29th annual Newhall Independence Day 5k. This well established race draws about 500 runners every year. This was my 4th consecutive year running the event. Since I have not been running I decided to play it conservative. I found Dale and Lauren at the starting line and Lauren was talking about a PR so I decided to try and pull her along with me. Our first mile was 6:40 and Lauren was right with me. We made it to the turn around and I started to pull away. By my watch I hit the two mile mark at 13:46. My last mile was 6:20. I finished in 20:29, a nice tempo run for the week. I was pleased until I realized that that time was my marathon pace at CIM! I've got to get back in shape!
Lauren did PR 21:13. Clay's daughter Kendall also PR'd in 23:20. The weather was very warm, ok it was hot! It is always a fun time with free Jamba Juice afterward at a nice park. It just takes them forever to call the awards!

Birthday run

Today was my 32nd birthday. Two years ago I ran 30 miles for my 30th birthday. Last year I ran 3.1 for my 31st birthday. This year I met Chuck at Ave S. and the aqueduct at 5:45am. He had already run 5 miles. We ran 5 together and then met Dale and Lauren for another 5! So I ran 10. Chuck suggested I should have run 3200m (just short of 2 miles) for my 32nd birthday. It was a good idea except I think we had already run 3 or 4 miles, so we just kept going. It was a great birthday run. The miles flew buy while we all chatted. It seems like everyone is finally coming around after some nagging aches and pains that needed a little rest. My legs felt great but I am tired tonight.