Cycling, Fitness and Other Things
Running
5 km Run Through the Neighborhood
01232 days
I was looking today to run another 5km (matching Saturday’s run). I told Tracy that I want to knock off 30 seconds from the total time. I found a path to take that is close to a 5km. It is actually 5.2km, which included that I ran a little extra to make sure I got the distance. I ran from my garage door down my street, turn right on 20th Street west and run to H1, turn right. I make a right on 15th Street West and turn right near Avenue I, then weaver through the back way to my house. I pass my house and run to Starbucks.
My time was 6:19 per KM on Saturday and 6:12 per KM today. So that is seven second per km, I ran five, so that is 35 seconds faster then Saturday.
Run – Lake Buena Vista Bakersfield
11234 days
My church had a weekend camping event. We met at Lake Buena Vista in Bakersfield. On Saturday afternoon, I decided to go for a run, I did not sleep well being the first night. I wanted to run a 5K, but I have not run that distance in sometime. I am planning to run a couple of 5K’s coming up, so I need the distance. Since we brought our dog “Mr. Chip”, with us camping and he is a way too excited with all the people and other dogs, I decided to take him with me. I do not like to run with my dog, since on occasion he will dart in front of me and I have to slow down or stop. He was not so bad this time. I wanted him to run and hopefully be tired and that would mellow him out. BTW, It did not help him.
The run took me 31:23 to run the 5K. I wanted a slow pace and I got it. The pace was good for me. I ran the first 1/3 on a concrete path, the other 2/3′s I ran on grass and dirt. The run was not too hard and I am not sore. Tuesday night, I hope to run that distance again.
Run – to H Avenue to Starbucks (8:47 pace)
01242 days
Today marks my fastest two mile pace. I ran at starting around 10:00am and it was about 86 degrees, which is warmer outside than I prefer. It was a hard run and it was tiring. However, it is my fastest pace to date at 8:47 per mile. That is 11 seconds faster per mile than my previous best time.
Tonight’s Run (8:58 pace)
01246 days
Tonight marks the first time that I ran under a nine minute mile. I ran tonight at a 8:58 pace, beating my last run by two seconds. I felt I was running faster and I expected to beat my time by 10 seconds, because I felt that good. Or at least contrasting how I felt from Sunday’s run, which was really hard on me. Tonight I was not that labored. However, it all felt good because it was at night and 70 degrees. I eat an hour before the run, stretched well. My left knee hurt just prior to starting, but no real pain when I ran. Normally, a lot things hurt prior to running, it is my body telling me that it does not want to do this stuff.
Today’s Run
01248 days
Today, being Sunday morning and it is my slowest day of the week, I wanted to get out and run. I have not run since last Tuesday night. I was going to run my normal two miles from my street up to Avenue H back past my street to Starbucks.
Today, I was so not motivated to run, I still feel very tired. But, I started at 7:30am with some treadmill work, to warm up, followed by some stretching. I got out and ran at 8:00 am. The run was very hard on me. I wanted to stop but having my GPS on keeps me going. The results on the GPS makes it hard to stop. I did stop to walk twice (believe it or not) for a short moment, but the guilt was too much and I started running again.
I figured today would be a terrible day to record, but I ran hard and my breathing was labored. I guessed that my pace would be between 9:15 and 9:30, but to my surprise it was 9:00 exactly. I was running fast and that is why I was so labored. Today’s result’s is the fastest to date. Here is my motionbased results.
Run – Avenue H
01253 days
Tonight I wanted again to run from the house to Avenue H. I ran this path last Saturday and Sunday. Teri wanted to run at Joe Walker Middle School. I am not a big fan of running in circles. I won out, we will run done the street. I eat 1-1/2 hour before and we set out around 9:00pm. I warmed up on the treadmill and did some stretching. Teri did not want to run by herself. She does not like me running in front of her. So, I gave her a four minute head start. I set my timer on my watch and turned on the GPS and started to run. I felt pretty good and I did not pass Teri but finished behind her by about 100 feet. So the four minute head start is about right.
I ran at 9:04 pace, my best ever on this route. I am still looking to beat the nine minute pace.
Run – Home to H Avenue (day 2)
01255 days
Today, I stretched and went running. My knees felt a little sore, but It was a good run. My breathing was much better then yesterday when it seemed so much more labored. I thought I was holding back until the very end, where I was going add in my kick. I ran well, felt it was my best run for this little circuit, but when I processed the results, it was slightly off from yesterday. My pace was 9:21 (yesterday was 9:16). I am bummed, but, oh well.
Run at Balboa Island
01290 days
Our friend Hope and her Daughter Amanda are visiting Southern California for a conference. The conference let out at noon on Sunday. It would be fun to spend the day with them at Teri’s favorite place (her family owned a house on the Balboa Island, many years ago). So, at the beach, sounded like a great place to run. I planned to run around the entire island.
I warmed up, stretched a little and walked up Marine Avenue to the north side of the island and started running. I ran about 1-1/4 mile when I saw Teri talking to a local on the south side of the island. I stopped running to be introduced and after a little time, started back up running to the little side of the island. I went over the bridge at the canal, and made a right turn to get back to the walk. My right calf, said stop! It really started hurting. I stopped running, and walked the remaining part, with a small limp. I cooled down and went out to lunch with the ladies. After lunch we went shopping.
Teri gave the tour of the island as we walked around, my calf was getting tired, finished up and we drove home. There is still some soreness, but not that bad. I will monitor it and see what it does. I plan to run a 5K this weekend, so I will have to be light on it for this part of the week.
From Garmin Training Center, I have these 1/4 mile laps. I am glad for these times. I have wanted to run under 9:00 mile and for most of this, I did it (until I got hurt).
- Lap 1 – 9:01/mi
- Lap 2 – 8:44/mi
- Lap 3 – 8:52/mi
- Lap 4 – 8:58/mi
- Lap 5 – 8:44/mi
- Lap 6 – 9:07/mi
Today’s Run
01291 days
I was unable to run in the morning. Teri and I were helping some friends move. So, in the afternoon, I wanted to strap on my Garmin Foot Pod (thanks Tracy) and do some treadmill work inside the house to avoid the 100 degree heat. I have not been on the treadmill since I was in Las Vegas, where I re-hurt my calf.
I set out to do:
- 1/4 mile at 3.0 MPH (walk) warm up pace;
- 1/4 mile at 4.0 MPH (walk) continue the warm up;
- One mile at 6.0 MPH;
- 1/4 mile at 4.0 MPH;
- 1/2 mile at 6.0 MPH;
- 1/4 mile at 7.0 MPH;
- 1/4 mile at 3.0 MPH to cool down.
I want to improve my speed, so this 7.0 felt good. In a little while, I plan to move that up to 8.0, but maybe in a week or so. My calf is talking to me, since the run last Thursday.
I did learn that non-GPS data, like using a foot pod will not load in Motionbase. I had to load it into Training Center. That is not my favorite application, but I got a chance to review it.
Running at JWMS
01295 days
Tonight, I wanted to run with the ladies. I asked my wife Teri and our friend Tracy to run. Teri’s left leg LCL is talking to her and she wanted to run but not to hurt it to much more. Tracy has not run in about two weeks. I rode my bike hard home and was tired.
However, we took a slower pace, but the data stated it was not as slow as we thought. We ran at Joe Walker Middle School, where the track is easier on the ol’ body.
Teri ran one mile, walked a lap, followed by one more mile. Tracy and I ran two miles, where at the end we gave it all to finish (last lap under two minutes). On the first mile, we did not pass Teri, so she was running well. We wanted to stop, but neither one of us wanted to quit, but if one of does the other would too.
Overall, we ran a 10.03 pace (6.0 MPH) in 90 degrees with 23 MPH wind.
