I took Monday and Tuesday off work because my dad is in town for only a few days and I don't get to see him too often. Since I didn't get a run in on Saturday, and my con-ed course was Sat and Sun, I was able to bump my "long run" for the week to Monday. I ran 4 miles on my own, then picked up Andi and we ran 6 together (we took it easy, she has a cold), and finished with an extra 2, for a total of 12 miles in about 1:38 (avg pace 8:10). It was slightly windy at times but not too bad. This will be my last run longer than 1 hour before the 30 miler on July 5th. Time to start preparing my body with more fluids, carbs, and rest.
Total mileage for June was 148 miles! Total mileage for half the year is 627 miles!
I looked back to last May and June and found that I had only run 184 miles total between the two months. This years May and June totaled 295! Interestingly my total for the first 6 months of 2008 was 624 (only 3 less than this year). What does this mean? It means that this summer base mileage will give me more to build on if I maintain for fall racing!
Clay, I found this post on Runners World by Amby Burfoot and thought of you. It is right up your alley! Check it out here.
Monday, June 29, 2009
Sunday, June 28, 2009
8 miler in Quartz Hill (62:50)
I got out later than I had hoped this morning. I left at 6:30am. It is starting to heat up around here. I only had time for an hour so I did an 8 mile loop that included 3 x .5 mile hills that I pushed a little harder. It is a fun loop when you push up for .5 miles then cruise down for .5 miles, then repeat. It was getting hot and I did not carry fluid with me this time.
If you are out this summer running for more than 45 minutes I would recommend taking something other than water with you (gatorade, accelerade, etc). It will help replenish the electrolytes lost in your sweat and give you some carbs for added energy. Water alone will not cut it for exercise >45 min. Please take at least water on every run >80 degrees outside. If you are just taking water, a salt tablet before the run will help quite a bit. Anything to avoid hyponatremia.
I finished a two day course today on kinesiotaping. It was a great course and although I was using the tape before I now feel I have a much better understanding of different applications. I learned some great techniques for shin spints, different types of knee pains, IT Band friction syndrome, and many others.
Here is a video of Susan Kuijken NCAA 1500m champion from Florida State University after a semifinal race. She is wearing kinesiotape on her left knee. A good idea, except that from what I learned this weekend, the tape is on upside down. It is facilitating her quad in open chain not in closed chain as I suspect her trainer intended. Watch video here, taping shown at exactly 2 minutes.
USA track and field championships ended today. Michelle Perry, a Quartz Hill graduate and former World Champion, made the final but did not run. I am not sure what happended if she was injured or false started in the final or something else. Hey there "Delilah DiCrescenzo" made the final of the women's steeplechase but finished 9th. Jordan Hasay won the junior women's 1500m in 4:18!
If you are out this summer running for more than 45 minutes I would recommend taking something other than water with you (gatorade, accelerade, etc). It will help replenish the electrolytes lost in your sweat and give you some carbs for added energy. Water alone will not cut it for exercise >45 min. Please take at least water on every run >80 degrees outside. If you are just taking water, a salt tablet before the run will help quite a bit. Anything to avoid hyponatremia.
I finished a two day course today on kinesiotaping. It was a great course and although I was using the tape before I now feel I have a much better understanding of different applications. I learned some great techniques for shin spints, different types of knee pains, IT Band friction syndrome, and many others.
Here is a video of Susan Kuijken NCAA 1500m champion from Florida State University after a semifinal race. She is wearing kinesiotape on her left knee. A good idea, except that from what I learned this weekend, the tape is on upside down. It is facilitating her quad in open chain not in closed chain as I suspect her trainer intended. Watch video here, taping shown at exactly 2 minutes.
USA track and field championships ended today. Michelle Perry, a Quartz Hill graduate and former World Champion, made the final but did not run. I am not sure what happended if she was injured or false started in the final or something else. Hey there "Delilah DiCrescenzo" made the final of the women's steeplechase but finished 9th. Jordan Hasay won the junior women's 1500m in 4:18!
Friday, June 26, 2009
HDR XC Race #1 plus MORE MILEAGE
Thursday nights in the summer there is a High Desert Runner cross country series which is open for anyone to participate. There is a 1 mile race followed by a 3 mile race. You can even run both if you wish. Last year I ran the 3 mile course on two separate occasions and broke 20 minutes on my second attempt (it's a pretty tough course). I ran the mile for the first time in exactly 6 minutes. I thought I would be under but my official time was 6:00. It was super windy too.
When I got home I remembered that the USA track and field championships started that night and was being streamed live on flotrack all weekend. I caught the last 3 laps of the men's 10k and saw Galen Rupp win! If you want to watch some live championship track and field check it out here.
Friday morning I got in a solid 9 miles in just under 8:00 pace. I ran on some of the same roads that I will run on the 30 miler. The mornings have finally been great for running!
When I got home I remembered that the USA track and field championships started that night and was being streamed live on flotrack all weekend. I caught the last 3 laps of the men's 10k and saw Galen Rupp win! If you want to watch some live championship track and field check it out here.
Friday morning I got in a solid 9 miles in just under 8:00 pace. I ran on some of the same roads that I will run on the 30 miler. The mornings have finally been great for running!
Wednesday, June 24, 2009
5 mile easy run (39:50)
My first run since the 22 miler went great. I was mapping out my 1 mile loop for the last 5 miles of my 30 miler. I had to run it a few times to get it just right. I did a total of 5 miles in 39:50 and felt great by the last two. I would have gone farther but I stopped to meet a neighbor that I have seen running on occasion in the morning and invited him over on July 5th for the big run and for breakfast.
Less than two weeks to go now and I am getting excited for all the festivities. The Newhall Independence Day 5k is going to be fun. I have many friends that are running for a PR. I am excited to see where Andi is at as she will be running it as a time trial. We will base her marathon training off that time.
Less than two weeks to go now and I am getting excited for all the festivities. The Newhall Independence Day 5k is going to be fun. I have many friends that are running for a PR. I am excited to see where Andi is at as she will be running it as a time trial. We will base her marathon training off that time.
Sunday, June 21, 2009
29 mile father's day weekend!
Saturday I did a neighborhood run. I zig zagged through streets that I typically don't run on for 7 miles and saw some nice homes. My legs felt kind of heavy and I took it easy averaging about 8:20 pace. It was a nice morning for a run.
My plan was to do a 3 hour run on Sunday morning in preparation for my 30 miler in two weeks. I woke up to some hard gusty wind and almost called it a day until Andi suggested calling her sister in Canyon Country to see how the weather was 45 minutes away. She said that the weather was nice so we loaded up and got there around 1:00. I left right away with some accelerade, a powerbar gel, my cell phone and a credit card, and took off west on the Paseo (a bike and running path that winds around the Santa Clarita area). I noticed right away that it was hotter than I was used to. I don't know the last time that I ran in the afternoon.
I stopped 2 miles out at a CVS and bought some vasaline and a small water. I sipped on that water for the next 6 miles and then took my gel finishing the water. There was very little shade, unless I was going under a bridge or overpass, until I found another branch of the trail called the south fork that had large trees lining the path for about a mile and a half. There was also a little breeze that helped cool me down. I turned around at just over 11 miles. I had to stop again at mile 15 as I was running out of accelerade. I stopped at a Shell Station and asked if I could fill up my bottle with water at the fountain drinks. She said all they had was hot water but I could also use their ice, so that's what I did. It was getting hotter as I continued and stopped one final time at mile 19 which was back at CVS. I was starving and bought a gatorade and some powerbars. I ate one powerbar and drank half my Gatorade before I got to the front of the line. I finished the run of 22 miles in 2 hours 52 mintues. I stopped the watch at each stop I made.
When I got back to Andi's sister's house I asked what the temp was. She said it read 80 degrees in her car that afternoon. It felt hotter than that. I was able to take a dip in their community pool after my run (always feels great).
The effort today was harder than two weeks ago mostly due to the heat. By the end of the run I was dumping diluted accelerade on my head to try and cool down. I also was not properly hydrated, fueled, or rested before the run. I learned alot that will prepare me for my 30 miler in two weeks.
I averaged 7:50 per mile over the 22 miles and most of the time when I looked at my Garmin I was easily (cardiovascularly) maintaining 7:30 pace, but was hitting 7:50-8:10 for most of the second half. Here are some splits I remember.
10 miles in 76 minutes
13.1 miles in 1:40
20 miles in 2:35
It will be nice to run with some people in two weeks. As of today I have 18 runners who have RSVPed to run some portion with me and at least one, maybe three, people biking.
My plan was to do a 3 hour run on Sunday morning in preparation for my 30 miler in two weeks. I woke up to some hard gusty wind and almost called it a day until Andi suggested calling her sister in Canyon Country to see how the weather was 45 minutes away. She said that the weather was nice so we loaded up and got there around 1:00. I left right away with some accelerade, a powerbar gel, my cell phone and a credit card, and took off west on the Paseo (a bike and running path that winds around the Santa Clarita area). I noticed right away that it was hotter than I was used to. I don't know the last time that I ran in the afternoon.
I stopped 2 miles out at a CVS and bought some vasaline and a small water. I sipped on that water for the next 6 miles and then took my gel finishing the water. There was very little shade, unless I was going under a bridge or overpass, until I found another branch of the trail called the south fork that had large trees lining the path for about a mile and a half. There was also a little breeze that helped cool me down. I turned around at just over 11 miles. I had to stop again at mile 15 as I was running out of accelerade. I stopped at a Shell Station and asked if I could fill up my bottle with water at the fountain drinks. She said all they had was hot water but I could also use their ice, so that's what I did. It was getting hotter as I continued and stopped one final time at mile 19 which was back at CVS. I was starving and bought a gatorade and some powerbars. I ate one powerbar and drank half my Gatorade before I got to the front of the line. I finished the run of 22 miles in 2 hours 52 mintues. I stopped the watch at each stop I made.
When I got back to Andi's sister's house I asked what the temp was. She said it read 80 degrees in her car that afternoon. It felt hotter than that. I was able to take a dip in their community pool after my run (always feels great).
The effort today was harder than two weeks ago mostly due to the heat. By the end of the run I was dumping diluted accelerade on my head to try and cool down. I also was not properly hydrated, fueled, or rested before the run. I learned alot that will prepare me for my 30 miler in two weeks.
I averaged 7:50 per mile over the 22 miles and most of the time when I looked at my Garmin I was easily (cardiovascularly) maintaining 7:30 pace, but was hitting 7:50-8:10 for most of the second half. Here are some splits I remember.
10 miles in 76 minutes
13.1 miles in 1:40
20 miles in 2:35
It will be nice to run with some people in two weeks. As of today I have 18 runners who have RSVPed to run some portion with me and at least one, maybe three, people biking.
Thursday, June 18, 2009
7 mile Quartz Hill loop (52:18)
I woke up this morning to the sound of chirping birds! To me that means NO WIND! I have mapped out a tough 10k course that includes a half mile hill up 65th and a mile steady hill up 60th. I felt good from the start and decided to push the hills a little and cruise the downhills. When I looked at my watch I was averaging about 7:20 pace up the hills. The loop is almost exactly 6 miles and would be a good 10k time trial or tempo run. I finished with an extra mile for a total of 7 in 52:18 or 7:30 avg pace. It was a great morning run.
Some of you may know of Dick Beardsley from the Duel in the Sun with Alberto Salazar at the 1982 Boston Marathon. He is also the Grandma's Marathon course record holder. He also ran a 2:47:56 at the age of 50! He had a total knee replacement in January of this year, not because of arthritis from running (running doesn't cause arthritis, heredity does) but he twisted his knee at the beach and required arthroscopic surgery (his 12th on that knee) but it got infected and the damage required total knee replacement. The amazing part of the story is that 6 months later he is running 40-45 miles per week! Read the article here.
Check out Dick Beardsley's Blog here.
He talks about his recovery from surgery, pretty interesting stuff.
The RunnersWorld Daily blog has been pretty funny this week.
Highlights include this story about beer.
And this one about underwear.
The Twin Cities Marathon that my wife and are running October 4th has officially reached its 11,000 entrant capacity with 3 months to go!
Finally, Thirsty Thursdays with Jack Daniels are back!
Some of you may know of Dick Beardsley from the Duel in the Sun with Alberto Salazar at the 1982 Boston Marathon. He is also the Grandma's Marathon course record holder. He also ran a 2:47:56 at the age of 50! He had a total knee replacement in January of this year, not because of arthritis from running (running doesn't cause arthritis, heredity does) but he twisted his knee at the beach and required arthroscopic surgery (his 12th on that knee) but it got infected and the damage required total knee replacement. The amazing part of the story is that 6 months later he is running 40-45 miles per week! Read the article here.
Check out Dick Beardsley's Blog here.
He talks about his recovery from surgery, pretty interesting stuff.
The RunnersWorld Daily blog has been pretty funny this week.
Highlights include this story about beer.
And this one about underwear.
The Twin Cities Marathon that my wife and are running October 4th has officially reached its 11,000 entrant capacity with 3 months to go!
Finally, Thirsty Thursdays with Jack Daniels are back!
Tuesday, June 16, 2009
Calm before the storm: 18 miles last 2 days
Monday I did some AVRT (Antelope Valley Resistance Training) in the wind for 8 miles. I felt slow and tired. I completed the 8 miles in 64 minutes.
The forecast looked good for this Tuesday morning but called for scattered thunderstorms this afternoon. I figured today would be the last day I should go a little farther if I plan to complete a 3 hour run this Sunday. The wind finally stopped this morning after 7 days of gusting. I had a great run, and my legs felt really good. I ran 10 miles in 1:18 (7:48 pace).
Here is the information on my 30 mile run on July 5th. I wanted to extend the invitation to come out and run/bike with me to all my blog readers. Let me know if you need directions or have questions.
Karno Kids - The intent of this organization is to provide financial support to organizations and programs that are focused on improving the health and wellness of our youth and restoring and preserving the environment and urban open-spaces. We work with a select number of quality organizations and programs that support this vision in an accountable and quantifiable manner. These currently include: Girls on the Run, The Conservation Fund, Kids on Trails, and The New York Road Runners Foundation.
“We’ve let our health slip in this nation, especially our youth, and it’s time we recognize the importance of physical wellness as an important life priority and take back our health as a country.”
- Dean Karnazes, Ultramarathoner, CEO & President
The forecast looked good for this Tuesday morning but called for scattered thunderstorms this afternoon. I figured today would be the last day I should go a little farther if I plan to complete a 3 hour run this Sunday. The wind finally stopped this morning after 7 days of gusting. I had a great run, and my legs felt really good. I ran 10 miles in 1:18 (7:48 pace).
Here is the information on my 30 mile run on July 5th. I wanted to extend the invitation to come out and run/bike with me to all my blog readers. Let me know if you need directions or have questions.
Family and Friends,
I hope your training has been going well and your running shoes are a bit tattered and worn! Not too worn though because the big event is just around the corner! The important information and logistics are listed below.
Karl will start the run at 5:00am on Sun. July 5th at our house. The following is a break down of the approximate start times of each loop. Each loop will start from our house.
15 mile loop 5:00am
5 mile loop 7:00am
5 mile loop 7:40am
1 mile loop 8:20am
1 mile loop 8:29am
1 mile loop 8:38am
1 mile loop 8:47am
1 mile loop 8:56am
breakfast celebration 9:05am
As you can see we took out the 3 mile loop and decided to do multiple 1 mile loops. This change was made to allow walkers and slower runners to start the 1 mile loops and have the opportunity to cheer and support Karl multiple times before finishing with him.
Please arrive at least 15 minutes prior to the estimated start time of the loop you are running. This will assure you do not miss Karl if he is speeding through the run faster than we anticipate!
If you are traveling from out of town and need a place to stay on Saturday night please let us know. We have a large house and would love to fill it with “Karl supporting runners!”
In lieu of gifts Karl would appreciate donations to be made to Karno Kids. He has set up a website to donate: http://www.active.com/donate/karnokids/KStutel His goal is to raise $500 for the organization!
Please RSVP by commenting on the blog or email at kstutel@hotmail.com
Karl has been training hard in preparation for his run! Your love and support mean the world to him. Hopefully we will see you July 5th and together we can celebrate with Karl as he achieves his goal of running 30 at 30!
I hope your training has been going well and your running shoes are a bit tattered and worn! Not too worn though because the big event is just around the corner! The important information and logistics are listed below.
Karl will start the run at 5:00am on Sun. July 5th at our house. The following is a break down of the approximate start times of each loop. Each loop will start from our house.
15 mile loop 5:00am
5 mile loop 7:00am
5 mile loop 7:40am
1 mile loop 8:20am
1 mile loop 8:29am
1 mile loop 8:38am
1 mile loop 8:47am
1 mile loop 8:56am
breakfast celebration 9:05am
As you can see we took out the 3 mile loop and decided to do multiple 1 mile loops. This change was made to allow walkers and slower runners to start the 1 mile loops and have the opportunity to cheer and support Karl multiple times before finishing with him.
Please arrive at least 15 minutes prior to the estimated start time of the loop you are running. This will assure you do not miss Karl if he is speeding through the run faster than we anticipate!
If you are traveling from out of town and need a place to stay on Saturday night please let us know. We have a large house and would love to fill it with “Karl supporting runners!”
In lieu of gifts Karl would appreciate donations to be made to Karno Kids. He has set up a website to donate: http://www.active.com/donate/karnokids/KStutel His goal is to raise $500 for the organization!
Please RSVP by commenting on the blog or email at kstutel@hotmail.com
Karl has been training hard in preparation for his run! Your love and support mean the world to him. Hopefully we will see you July 5th and together we can celebrate with Karl as he achieves his goal of running 30 at 30!
Karno Kids - The intent of this organization is to provide financial support to organizations and programs that are focused on improving the health and wellness of our youth and restoring and preserving the environment and urban open-spaces. We work with a select number of quality organizations and programs that support this vision in an accountable and quantifiable manner. These currently include: Girls on the Run, The Conservation Fund, Kids on Trails, and The New York Road Runners Foundation.
“We’ve let our health slip in this nation, especially our youth, and it’s time we recognize the importance of physical wellness as an important life priority and take back our health as a country.”
- Dean Karnazes, Ultramarathoner, CEO & President
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