« December 2004 | Main | February 2005 »
January 31, 2005
Moose on the Loose
Running at 5 am again this morning. Almost had a heart attack when I spooked 2 moose grazing in a yard and they almost ran over me on their way into the woods. These were only the 2nd and 3rd moose I've seen 'round here. BTW, in case you've never had a moose running past you, less than 20 feet away - THEY ARE HUGE!
James' Running week 5 of 5: 13.5 of 60 miles
Mon: 13.5 miles, Mt. View + MHS + Fairwood
Posted by at 1:18 PM | Comments (2)
January 30, 2005
I hate stairs
Only one more week at 60, then its up to 70 mpw. Tomorrow I start my crazy crazy schedule that involves me being 7 different places at once. Hopefully I'll make it up for a long one at 5 AM. Then its off to Deer Park for classes 8-1, back to SGS for class 2-3, to WC for meeting #1 (3:30-5), and finally my last meeting from (6-9). Then I'll SSCC home.
James' Running (Week 4 of 5): 60.5 of 60 miles
Sun: 8.5 miles, Rimrock Loop from SFCC with 4 min Tempo/3 min easy for 42 minutes
Sat: 8 miles, Arrowhead Point
Fri: 6.5 miles, recovery day
Thurs: 6 miles, TT - 3x1 mile (5:27, 1%) with 2:00 recovery
Wed: 10 miles, 3 sets of 2x200, 1x400 at WC
Tues: 7 miles, Cow Run
Mon: 14.5 miles, Hazard Rd.
Posted by at 6:46 PM
8 miles at RSP today - hoping for melted snow
James' Running (Week 4 of 5): 52 of 60 miles
Sat: 8 miles, Arrowhead Point
Fri: 6.5 miles, recovery day
Thurs: 6 miles, TT - 3x1 mile (5:27, 1%) with 2:00 recovery
Wed: 10 miles, 3 sets of 2x200, 1x400 at WC
Tues: 7 miles, Cow Run
Mon: 14.5 miles, Hazard Rd.
Posted by at 1:46 PM
January 28, 2005
Trial of Miles
Yesterday's miles were fairly disappointing. The fact that I did them on the treadmill and the day after an anerobic workout is my only saving grace. I'm also behind on mileage for the week so that's not encouraging. Thankfully I've decided to start doing some doubles next in preperation for my increase in mileage the week after.
James' Running (Week 4 of 5): 37.5 of 60 miles
Thurs: 6 miles, TT - 3x1 mile (5:27, 1%) with 2:00 recovery
Wed: 10 miles, 3 sets of 2x200, 1x400 at WC
Tues: 7 miles, Cow Run
Mon: 14.5 miles, Hazard Rd.
Posted by at 2:04 PM | Comments (1)
January 26, 2005
Really Fast
Anerobic workout:
My calendar said 4 sets, but it also says 5x1 mile tomorrow so I decided to cut down to three sets.
3 sets of 2x200 w/200 SSCC, 1x400 w/400 SSCC (Struggle Struggle Crawl Crawl)
26:45 warm-up, 34.4 (78), 33.2 (80), 74.0 (2:27), 33.4 (83), 32.9 (85), 72.4 (2:46), 33.2 (83), 32.4 (79), 68.8, 29:15 cool-down
The workout wasn't as hard as I expected, but that's probably good with mile repeats coming tomorrow.
James' Running (Week 4 of 5): 31.5 of 60 miles
Wed: 10 miles, 3 sets of 2x200, 1x400 at WC
Tues: 7 miles, Cow Run
Mon: 14.5 miles, Hazard Rd.
Posted by at 8:22 PM | Comments (1)
January 25, 2005
Not much to say
Not much to say about my running the last two days. My knee is starting to feel better so that's a good sign and the weather is still in the high 30s/low 40s. The snow still hasn't melted on the trails though. Today I ran the Cow run and was busted by a cow girl. Apparently I am supposed to get permission to run past the cows. Who knew?
James' Running (Week 4 of 5): 21.5 of 60 miles
Tues: 7 miles, Cow Run
Mon: 14.5 miles, Hazard Rd.
Posted by at 9:46 PM
January 23, 2005
Tomorrow morning looms...
James' Running (Week 3 of 5): 60 of 60 miles
Sun: 6.5 miles, 4 sets of 2/1/30/30/30 speed work.
Sat: 9 miles, Powerlines to MHS
Fri: 5.5 miles, Highlands
Thurs: 11.5 miles, 10x400 (76.0, 74.8, 74.5, 74.0, 74.8, 72.4, 73.0, 72.3, 72.3, 70.4) with 2:30 recovery (1 lap jog)
Wed: 8 miles, TT
Tues: 6.5 miles - Fairwood Loop
Mon: PM - 13 miles TT, 7:15 pace w/1.0%
Posted by at 9:09 PM | Comments (1)
January 22, 2005
The Slacker Hits 32
Back to Back recover days have really helped me. I was hurting pretty good after the speed workout on Thursday, but I think after tomorrow's speed workout I'll be back to normal and ready to start week 4.
James' Running (Week 3 of 5): 53.5 of 60 miles
Sun: ?
Sat: 9 miles, Powerlines to MHS
Fri: 5.5 miles, Highlands
Thurs: 11.5 miles, 10x400 (76.0, 74.8, 74.5, 74.0, 74.8, 72.4, 73.0, 72.3, 72.3, 70.4) with 2:30 recovery (1 lap jog)
Wed: 8 miles, TT
Tues: 6.5 miles - Fairwood Loop
Mon: PM - 13 miles TT, 7:15 pace w/1.0%
Posted by at 12:00 PM | Comments (3)
January 21, 2005
Quarters
Yeah for snowplows and clear tracks. Despite the 6 inches of snow on the infield, the track was clear and the temperature about 40. Near perfect weather for 1320s. I had a little more recovery than I gave myself on the treadmill two weeks ago, but I averaged about 2 seconds per quarter faster so I was pretty happy with the workout. Hopefully, I'll be able to run that pace without recovery again sometime soon.
James' Running (Week 3 of 5): 39 of 60 miles
Thurs: 11.5 miles, 10x400 (76.0, 74.8, 74.5, 74.0, 74.8, 72.4, 73.0, 72.3, 72.3, 70.4) with 2:30 recovery (1 lap jog)
Wed: 8 miles, TT
Tues: 6.5 miles - Fairwood Loop
Mon: PM - 13 miles TT, 7:15 pace w/1.0%
Posted by at 7:34 AM | Comments (2)
January 20, 2005
Thursday
Warm enough for the track? I think so...Quarters at WC today!
James' Running (Week 3 of 5): 27.5 of 60 miles
Wed: 8 miles, TT
Tues: 6.5 miles - Fairwood Loop
Mon: PM - 13 miles TT, 7:15 pace w/1.0%
Posted by at 7:13 AM | Comments (2)
January 19, 2005
Shorts Weather
Yesterday it was almost 40! That's 40 degrees warmer than just 3 days ago. Despite the massive wet conditions I decided to celebrate by wearing shorts. Today is even warmer - nearly 50, but my schedule is pretty full. I haven't decided whether to run outside in the dark or hit the treadmill tonight. I have a 7.5 miler planned.
James' Running (Week 3 of 5): 19.5 of 60 miles
Tues: 6.5 miles - Fairwood Loop
Mon: PM - 13 miles TT, 7:15 pace w/1.0%
Posted by at 9:59 AM | Comments (1)
January 17, 2005
Worse Weather
As if the weather wasn't already terrible. Today we warmed up just enough to get freezing rain all day. I could barely make it from the car to the door much less run on the roads. Hopefully tomorrow we'll get up into the high 30s and I'll get to do some serious mud-hoggin'.
James' Running (week 3 of 5) 13 of 60 miles
Mon: PM - 13 miles TT, 7:15 pace w/1.0%
Posted by at 5:59 PM
January 16, 2005
Week 2 finished
Week 2 done. Its late, glad to have tomorrow off.
James' Running (week 2 of 5) -> 63 of 60 miles
Sun: PM 6.5 miles - TT, medium paced
Sat: AM 6 miles - Frostbite 5-K, 2nd place in 17:08 (5:41, 5:45, 5:14)
PM - 8 miles - TT, super slow mo
Fri: AM 3 miles TT, PM 6 miles TT
Thur: PM 6.5 miles TT, 4x1 mile w/ 60 sec rest (6:00/2.5%, 5:52/2.0%, 5:40/1.5%, 5:24/1.0%)
Wed: 5 miles, Snowshoeing and FH
Tues: 7 miles, TT
Mon: 15 miles, Lincoln and Market
Posted by at 10:59 PM
January 15, 2005
Brrr its cold out here! (New PRs)
This morning's race conditions were quite chilly. The Deer Park Winter Festival Frostbite 5-K lived up to its name. As I was choosing my running gear my thermometer read -8 F. While watching the news the wind chill at the race site was -19 F. I tried to find my face mask, but couldn't so I had to stop and buy some bandanas, which worked surprisingly well. The temp measured -4 F during my warm-up and +2 F during my cool down. These temps are all well below my previous personal bests for cold weather running. Officially I'm calling my new PR -4 F with a wind chill of -17 F. I really should make the wind chill even lower because when you're running into a head wind its colder! By the end of the race I had quite lengthy icecicles on my beard and eyelashes.
Despite the adverse conditions, the race went pretty well. I found a good mix between warmth and movement with my running clothes. The first mile of the race was fully into the wind so I tucked convieniently into second place. We hit the mile about 5:41, it was hard to tell for sure though because my watch was buried beneath so many layers of shirts and gloves. I felt completely comfortable but still remained in second. Just before the two-mile I made my first attempt to move into the lead. I tried to pass and get a gap but didn't quite have the strength to pull away. As I was surging we passed the two-mile in 11:26. The third mile is a slight downhill and I continued to push the pace as much as I could in my tights and three layers of shirts and ski gloves. Despite my surges I could get no more than a 3 m lead and turned the final corner even for the lead. This was the moment I had feared the whole race. I knew the "kid" I was running against had about 1:54 800m speed and my chances of winning in a sprint were slim. He opened up a 5 m lead with about 150 m to go and it was all I could do just to keep it that close. In any case my time of 17:08 was as good as I expected given the conditions. My next race is February 13th, another 5K.
James' Running (week 2 of 5) -> 48.5 of 60 miles
Sat: AM 6 miles - Frostbite 5-K, 2nd place in 17:08 (5:41, 5:45, 5:14)
PM -
Fri: AM 3 miles TT, PM 6 miles TT
Thur: PM 6.5 miles TT, 4x1 mile w/ 60 sec rest (6:00/2.5%, 5:52/2.0%, 5:40/1.5%, 5:24/1.0%)
Wed: 5 miles, Snowshoeing and FH
Tues: 7 miles, TT
Mon: 15 miles, Lincoln and Market
Posted by at 10:35 AM | Comments (2)
January 12, 2005
Cold running
Brrrrrr!
Tonight - Jan 12 Mostly Cloudy 7° (feels like -8°, and that's at Noon)
Thu - Jan 13 Partly Cloudy 11°/-5° (feels like -16°)
Fri - Jan 14 Partly Cloudy 12°/-2°
Fortunately the forcast for next Thursday is 46°, shorts weather!
Lots of treadmill this weekend. New shoes to break in too.
James' Running (week 2 of 5) -> 27 of 60 miles
Wed: 5 miles, Snowshoeing and FH
Tues: 7 miles, TT
Mon: 15 miles, Lincoln and Market
Posted by at 8:42 PM
January 9, 2005
Snowshoeing out my backdoor and other Pink Elephants
Week 1 was pretty tough. I think week 2 is going to be even harder.
Besides the new 12 inches of snow, we're supposed to get a dose of artic air next week. I think the high for wednesday is to be about 13 degrees, and oh yeah, really windy so lots of sub-zero wind chill.
Thankfully, I have my TT situation figured out pretty well now. I have the noisy TT at WC and the nice TT at the club that I can use despite not having a membership, but only between 2:30 pm and 4:30 pm.
Fortunately, I don't have to increase my mileage at all this week. Hopefully, some of my aches and pains will subside. My knee has been acting up so I guess I should start icing it after my runs and I have no idea what to do about the plantar fascia deal-e-bob that continues to ache, but luckily doesn't seem to get worse. I think it is a good time to buy new shoes, so that's something to look forward to this week.
James' Running (week 1 of 5) -> 61 of 60 miles
Sun: AM 8 miles, Snowshoe on Meadow OnB 4 sets of (2 hard, 1 easy, 1 hard, 30 easy, 30 hard, 30 easy)
Sat: PM 8 miles, FHFHFH - 3 times down Fish Hatchery out and back, how fun!
Fri: 5.5 miles, Meadow OnB in 4 inches of snow
Thurs: AM 4 mile TT, PM 7 miles treadmill (10x400m at 75-77 seconds with 2 min recovery)
Wed: 9.5 miles, 5.5 for Upper-Upper Switchbacks, 4 TT (Terrible Treadmill)
Tue: 6.5 miles, Powerlines
Mon: 12.5 miles, Hazard Rd.
Posted by at 8:31 PM
January 8, 2005
Snow, Beautiful Snow
Lots of snow this weekend. Almost a foot fell in the past two days. Just enough to do some quality snowshoeing from home. My speed workout went pretty good on Thursday, despite having to run it on the treadmill. Thanks for the encouragement with my training so far, its really helped keep my on track. Lots to do this weekend, started my math class today, journal notes from last week are due, plus NFL playoffs and GU basketball.
James' Running (week 1 of 5) -> 45 of 60 miles
Sat: ?
Fri: 5.5 miles, Meadow OnB in 4 inches of snow
Thurs: AM 4 mile TT, PM 7 miles treadmill (10x400m at 75-77 seconds with 2 min recovery)
Wed: 9.5 miles, 5.5 for Upper-Upper Switchbacks, 4 TT (Terrible Treadmill)
Tue: 6.5 miles, Powerlines
Mon: 12.5 miles, Hazard Rd.
Posted by at 3:47 PM | Comments (2)
January 5, 2005
Terrible Treadmill
This morning I woke up at 5:30 to go for an easy morning run. I made it about 10 ft and saw that the temperature was only 14 degrees. Then I went back to bed for another 30 minutes. This time when I looked at the temperature it was 12 degrees. I decided no to run in the morning.
I ran 5.5 miles this afternoon and then another 4 miles TT after dinner. This was my first run on the treadmills at WC and I was not very impressed. I am basically a treadmill snob, but really I just can't deal with noisy treadmills. Its not so much that it bothers me as much as I know it bothers other people in the gym. I tried 3 of the 4 treadmills and they were all loud. Tomorrow morning I'll try the 4th treadmill. Hopefully I'll get lucky with that one. I'm going to bring my headphones too, just in case.
Work/class is going pretty well. I thought I would be much busier, but really it hasn't been too bad. I mean, I have like no free time, but at least I'm not very stressed out thoughout the day.
Tomorrow is my first speed day in like forever (400s). Should be interesting.
James' Running (week 1 of 5) -> 12.5 of 60 miles
Wed: 9.5 miles, 5.5 for Upper-Upper Switchbacks, 4 TT (Terrible Treadmill)
Tue: 6.5 miles, Powerlines
Mon: 12.5 miles, Hazard Rd.
Posted by at 2:19 PM | Comments (2)
January 3, 2005
5 in the morning
Woke up to run at 5 AM this morning. Not very fun! Long run out to Hazard Rd. from D'House.
James' Running (week 1 of 5) -> 12.5 of 60 miles
Mon: 12.5 miles, Hazard Rd.
James' Running (week 6 of 6) -> 52.5 of 50 miles
Sun: 5.5 miles, Upper-Upper Switchbacks
Sat: 12 miles, Mt. View from D'House
Fri: 8 miles, run to top of Lookout Mountain from IPR
Thurs: 7 , Running downtown with RJ
Wed: 9 miles, Mt. Spokane Loop (50min Snowshoe, 40 min Run)
Tues: 7.5 miles, Deep Creek Loop
Mon: 3.5 miles, Llew's loop at U-High
Posted by at 2:06 PM | Comments (2)
January 2, 2005
A little snow
Just a little snow here. It should stick around though, the highs for the next week look to be in the mid 20s. Could this be the week I finally seek out the treadmill? Should be an interesting week. I have a wicked busy schedule so I'm not sure when to fit in my running. Maybe be in the early AM, dark and cold. I'm still working on my workout plan for the next 6 weeks, but it should be finished by tonight.
James' Running (week 6 of 6) -> 47 of 50 miles
Sun: ?
Sat: 12 miles, Mt. View from D'House
Fri: 8 miles, run to top of Lookout Mountain from IPR
Thurs: 7 , Running downtown with RJ
Wed: 9 miles, Mt. Spokane Loop (50min Snowshoe, 40 min Run)
Tues: 7.5 miles, Deep Creek Loop
Mon: 3.5 miles, Llew's loop at U-High
Posted by at 1:32 PM