Happy March 1st 2012

Picking off where I left off.....

After a great Sunday run on the 19th of Feb., I got up Monday the 20th and flew to L.A. for the week for work. I didn't run monday, giving the legs a rest. Tuesday I thought about running before my first appointment in the morning, but relished the sleep and comfort of my hotel bed instead. Wednesday, I finished my lunch meeting, then found some time to get in a few miles, once I set up shop over at my buddy Chirs Bohle's house in Venice Beach.

Wed., 2/22/12
Too excited to go far, and wanting to spend some time with Chris before I had to get to my next meeting for the day (the Clippers game over at Staples Center), I managed to only log a few miles. Ran up the beach bath to the Santa Monica pier and back. Just casual pace/legs feeling a bit fatigued. My watch was dead, and thus my mileage, time, and pace is all a guess
Miles: 3~

Thur, 2/23/12
Still waking up early given the time difference, I awoke to make it a little further this time down the beach and north towards Santa Monica. Instead of staying on the beach bath, I sauntered up the roads and rose in elevation as I passed the pier, and paralled the streets of SM. Made it, in my guess, about 2.25 miles before I turned around. Pace, again, was casual and easy.
Miles: 4.5~

After flying home Friday, I found myself getting in and heading back out, this time with my wife and daughter - who i was very happy to seee -, to watch my Moms championship basketball game. She is the coach of this small private school in Charlotte for the highschool girls.

Sat., 2/25/12
My legs still feeling a bit tired, but managed to go a little farther, and get some more "Shake out" as I started prepping mentally for my long run the next morning. My garmin was back. Just ran along the neighborhood streets.
Miles: 5.1
Time: 40.58
Pace: 8:03

Sun, 2/26/12
For the third Sunday morning in a row I met a group of runners at the Old Bell entrance to McAlpine park for a long run. The pace was a little faster this time, and I successfully achieved my goal of getting in 14 miles - my longest yet of the year. The pace was just dictated by the large group of quality runners, and me not wanting to fall off. Useually long runs are supposed to be slower, but with my lack luster training in the week, I don't feel this does anything BUT help me!
Miles: 14
Time: 1:39:35
Pace: 7:06

Week: 26.6~ miles for the week. 4 days running. 3 easy and short days, 1 pretty good long run.

+++++++++++++++++++++++++++++++++++
Monday, Feb. 27th, I rested.

Tue, 2/28/12
Legs were feeling a little tired, but not too bad really. Pace was comfortable, and I kept it easy and light. Again, I'm embracing the recovery days, and after my last run on Sunday, I needed to. Ran the standard loop through Huntingtown  Farms
Miles: 7.8
Time: 1:01:08
Pace: 7:51

Wednesday - Had something pop up after work, and thus my day was shot...so, no run.

Thursday (today) March, 1st - hoping to get in some quicker running tonight, but it might be a little late. We will see what happens.
Time:

balboa lake squeez run, Cali

After getting fueled up on my favorite fast food, In -N- Out Burger, I arrived at my last appointment early and threw on my running clothes in the car and stepped out to the trails around Balboa Lake, which is up in the Valley of L.A.

Unfortunatly, I only had time for just over 3 miles, but that was better than the alternative of nothing!

Ran in my LunarRacers, which I will be wearing for Thunder Road. They felt good, and so did my legs.

Pace was comfortable and weather was great.

3.36 miles

http://connect.garmin.com/activity/127251887

Progressive Tempo with Bohle

Needing to do a workout, Bohle decided to join in on the action and lead me on a different route, which left his house and meandered up the streets to the trails near Loyola Marymount University. I told him 7 miles would be a good distance, and I wanted the effort to be uptempo. Other than that, we just allowed the run to develop organically into this: 7.31, 7.08, 7.09, 7.09, 6.43, 6.23, 5.57.

The big take away from this run, was that I was very excited I showed the speed to get under 6 min mile for the last one. I haven't run ANYTHING under 6 in a run this year, so even though it was a shorter tempo, it was a positive sign to feel my body get into that next gear.

West Coast easy run

(Marina del Ray, L.A., where I ran)

Got up at 5:30 this morning to get ready and head to the airport for my flight to L.A. at 7:45. Slept on the plane for most of the way, which I useually don't have a problem doing. I also have window seat as my preferred seat, so I can prop my head against the side. Anyway, got to L.A. around 11am, and after my lunch meeting, went over to Chris Bohle's and hung out for the afternoon. After my lunch was digested, I left his place and jogged down the L.A. River which lead me to the Pacific Ocean in about 25 mins. There, I headed south and jogged along the path at the beach down the coast for about 10 more mins before heading back. Finished in 1.04.39 for the run, and figued it was about 8 miles. My legs actually were still pretty heavy and dead, I think from the race, and I chalked it up as a nice recovery run with a beautiful backdrop.