Friday, December 30, 2011

Hardy



Week Five - Crash Training - 12/24/11

Saturday
Day off.

Sunday
My almost long run day. I ran from home to the bike path and ran twice the bike path course out and back, plus a loop around the soccer fields. Cold weather. I was glad when it was over. Total run time: 1hour, 32 minutes and 23 seconds, or approx. 13.8 miles at 6:41 pace.

Monday
Bike path out and back plus one loop around the soccer fields and half way on the bike path out and back. I did not time this run. Very cold weather. It was a 9 miles run. Light upper body weights.

Tuesday
I was not expecting to feel any pain in my left knee when I went for my daily run on the bike path this afternoon, but an unexpected pain right at front of my knee, bellow the patella slowed me down.  I cut my run short. Just did the bike path route ,out and back. Better have a day off and see how things will develop in the next few days. During work I hit my head in some wood structure. It was a loud sound followed by a blood mess. Nasty cut right on top of my head.

Wednesday
Day off. Time to back off. Surprisingly sunny and warm day. I felt a sharp pain in my right calf during work. To make things worse my right leg shin is a little inflamed.

Thursday
After a day off I felt a little better this afternoon. I went out for my run not expecting much. Just trying to test my calf and knee. It turns out I had a good run. My injuries did not bother me and I was able to cover a nice distance running from home to the bike path and back. Total run time: 1 hour, 14 minutes and 28 seconds, or over 10.5 miles.

Friday
Another cold day. Most of my injuries seem to be related to the cold weather. This afternoon I decided to do a short easy run. The usual bike path route out and back. My legs were feeling good. No sign of injuries. Total run time: 32 minutes and and 18 seconds.

This week has been a tough week. My goal was to have an easy week in the 50-60 miles range. After all the adversities that I had to face I was able to run a little over 40 miles. So I have no reasons to complain.

Week Six - Crash Training - 12/31/11

Saturday
Easy run on the bike path. Total darkness. Last run of 2011. I ran after work. My legs were tired. Total run time: 34 minutes and 11 seconds.

Sunday
This morning I ran from home to the local track. I ran 21 laps on the track and headed back home. Cold morning. I was feeling very tired. Total run time: 57 minutes and 16 seconds, or over 8 miles.




Friday, December 23, 2011

Natural

Week Four - Crash Training - 12/17/11
This should be an easy week with a low mileage in the range of 50-60 miles. I survived for three weeks without any major problems.



Saturday
Day off. My left knee is acting again. Tight ITB. Time to get a new pair of shoes. Short bike ride.

Sunday
I decided to back off on my long run. My left/ITB is sore/tight. I rode my bike to the bike path where I started my daily run. My main goal was to test my knee. I ran twice the bike path route out and back, and added a loop around the soccer fields. My knee did not bother me. Total run time: 1 hour, 15 minutes and 19 seconds at 6:46 pace.

Monday
I ran late in the complete darkness. Don't know how but I was able to find my way on my cross country loop around the soccer fields. I ran the loop three times at an easy pace. Left knee is not cooperating. Total run time: 36 minutes and 11 seconds, or over 5 miles.

Tuesday
Another easy short run. I decided to back off until my knee gets better. I ran on the bike path out and back, adding a loop around the soccer fields with a few minutes on the road. New pair of shoes. Total run time: 45 minutes and 52 seconds, or over 6.5 miles.

Wednesday
AM: Easy short run on the bike path, out and back plus a loop around the soccer fields. Good pace. The left knee did not bother me. Total run time: 41 minutes and 15 seconds, or 6.1 miles at 6:45 pace.

PM: At this time I ran a little faster than this morning. The usual bike path out and back route at 6:30 pace. Total run time: 30 minutes and 35 seconds, or over 4.7 miles.

Thursday
AM: Very cold day. I did a short run in the Rush Creek area by the cemetery. I ran a loop from the cemetery's gate to the Bahia's gate, and back up the paved road. It was hard to breath because of the cold air under the trees. Rolling hills. Total run time: 35 minutes and 27 seconds, or around 4.5 miles

PM: I rode my bike to the bike path where I started my run. I ran the bike path out and back, adding a few more minutes by running half way out and back. My legs felt good. Good pace. Total run time: 52 minutes and 2 seconds, or 7.5 miles.

Friday
To end my Week 4, I ran the bike path out and back with a loop around the soccer fields and a few minutes on the paved road. My legs are feeling great, light and fast. I just need to be cautious to not overdue. Overall it was a good week with some sign of injuries that eventually did not interrupt my training. Total run time: 47 minutes and 5 seconds, or over 6.6 miles.

Week Five - Crash Training - 12/24/11
Saturday
Day off.

Sunday
My almost long run day. I ran from home to the bike path and ran twice the bike path course out and back, plus a loop around the soccer fields. Cold weather. I was glad when it was over. Total run time: 1hour, 32 minutes and 23 seconds, or approx. 13.8 miles at 6:41 pace.

Wednesday, December 14, 2011

Letterpress

Inane

This is Week Three of my Crash Training. My  mileage should be in the range of 75-80 miles. If I can survive the injuries, I will be OK.


Saturday - Week Three - Crash Training- 12/10/11
This morning after a nice night frost I started my run from home in direction to the bike path. I get off the bike path and ran in direction to Oakwood Valley trail. After I ran once the OWT loop, I headed up to the Ten parking lot and from there to the Ten beach. I turned around by the beach and ran back to the OWT, repeating the OWT loop and heading up to the Ten parking again, turning around and running back to the bike path, exiting the bike path and finishing my run by the starting point. I picked up the pace in some sections. In other sections the wind slowed me down. Overall it was a good run. Total run time: 1 hour, 50 minutes and 44 seconds, or over 15 miles.

Sunday
AM: Another cold day. Big frost this morning. I ran from home to the bike path, out and back and back home. My legs were feeling tired. Piriformis is acting again. Cold weather is always hard on your body. It requires a good warm up before leaving for your run. Total run time: 58 minutes and 57 seconds or just over 8 miles.

PM: Easy short run on the bike path. I rode my bike from home to the bike path. My legs felt better than in the first run. I did not time this run. It was around 4.7 miles.

Monday
Very cold day, at least by my standards. I started my run by the bike path and ran to the Oakwood Valley trail. I did the loop once and headed up to the Ten parking lot and eventually to the Ten Beach. I turned around by the beach and headed back. Total run time: 1 hour, 3 minutes and 50 seconds, or over 9 miles.

Tuesday
I have been feeling tired in the last couple days. It was a good reason to back off doing doubles and go back to the single daily runs. I rode my bike to bike path where I started my run. I ran the bike path route out and back. Then I created a loop around the soccer fields including two short hills. I ran the loop three times. Cold weather. Total run time: 1 hour, 2 minutes and 30 seconds, or around 9 miles.

Wednesday
The best run of the week so far. My legs felt good. I ran from home, adding a nice loop around the neighborhood, going up some steep hills. I ended up by the bike path, running it out and back, adding a loop around the soccer fields and heading back home on the usual route. Total run time: 1 hour, and 11 minutes, or just over 10 miles.

Thursday
AM: Easy run on the bike path. The usual out and back route. The ground was muddy after the all night rain. I am feeling surprisingly good. Total run time: 32 minutes and 37 seconds.

PM: Another easy run on the bike path. I added a loop around the soccer fields. It took me about ten minutes to loose up and shake the aches and pains. Total run time: 43 minutes and 4 seconds, or around 6.2 miles.

Friday
AM: Easy run on the China Camp area. I ran during my working break. My legs were a little tired. Tight ITBs. I increased the pace for the last fifteen minutes. Total run time: 33 minutes and 24 seconds, or just over 4.5 miles.

PM: Another easy run at a faster pace than the AM run. I rode my bike to the bike path. My run started by the local track. I ran the bike path route out and back and adding a couple miles to the usual route. My legs felt good. Cold weather. The average pace was 6:39. Total run time: 44 minutes and 39 seconds, or 6.7 miles.

Another good week. I was able to run a little over 75 miles and stay injury free. The cold weather was my main enemy but so far I have been able to survive without any problems. The Week Four will be an easy week with a mileage range of 50-60 miles.

Week Four - Crash Training - 12/17/11
This should be an easy week with a low mileage in the range of 50-60 miles. I survived for three weeks without any major problems.

Saturday
Day off. My left knee is acting again. Tight ITB. Time to get a new pair of shoes. Short bike ride.

Sunday
I decided to back off on my long run. My left/ITB is sore/tight.  I rode my bike to the bike path where I started my daily run. My main goal was to test my knee. I ran twice the bike path route out and back, and added a loop around the soccer fields. My knee did not bother me. Total run time: 1 hour, 15 minutes and 19 seconds at 6:46 pace.

Saturday, December 10, 2011

Friday, December 9, 2011

Humble

The Week Two of my Crash Training started on Saturday. I am feeling good after my first week of Crash training. So far no signs of injuries. The Week Two should be a short easy week. The mileage should in the range of 25-30 miles.



Saturday - 12/2/11 - Crash Training - Week Two
Day off. Two short bike rides. Upper body weight lifting.

Sunday
I ran from home to the bike path, to the Oakwood Valley trail (once the loop), to Ten Parking lot, and headed back running the same route in the reverse. Before I hit the pavement I added a few minutes on the bike path. Cold weather. Total run time: 1 hour, 28 minutes and 15 seconds, or over 12 miles.

Monday
I rode my bike to the bike path this afternoon. By 5PM it was already dark. Perfect time to start my run. After a quick warm up I ran a cross country style loop with a couple nice inclines. First lap in 9:03; second in 8:48; and the last one in 8:48?. The loop was around 1.5 miles.

Tuesday
Another almost easy run on the bike path. Cold weather. I started slow and gradually increased the pace. I should have an easy day but my legs felt too good. Average pace: 6:34. Total run time: 31 minutes and 27 seconds.

Wednesday
Day Off. I decided to back off because I was gradually starting to increase the pace in my runs, not a good thing at this time of the year. This week should be a low intensity, low mileage week. Better try to prevent injuries from happening. Short bike ride in the afternoon.

Thursday
Another cold day. I rode my bike down to the bike path where I started my run. The usual bike path route out and back. My legs felt light and fast. Total run time: 33 minutes and 51 seconds.

Friday
Similar as yesterday without the loop around the playground area. I'm having some signs of plantar fasciitis again. Total run time: 33 minutes and 20 seconds.

Easy short week. I ran a little over 30 miles with one almost long run, two days off, and four easy short runs.

Saturday - Week Three - Crash Training- 12/10/11
This morning after a nice night frost I started my run from home in direction to the bike path. I get off the bike path and ran in direction to Oakwood Valley trail. After I ran once the OWT loop, I headed up to the Ten parking lot and from there to the Ten beach. I turned around by the beach and ran back to the OWT, repeating the OWT loop and heading up to the Ten parking again, turning around and running back to the bike path, exiting the bike path and finishing my run by the starting  point. I picked up the pace in some sections. In other sections the wind slowed me down. Overall it was a good run. Total run time: 1 hour, 50 minutes and 44 seconds, or over 15 miles.

Sunday
AM: Another cold day. Big frost this morning. I ran home to the bike path, out and back and back home. My legs were feeling tired. Piriformis is acting again. Cold weather is always hard on your body. It requires a good warm up before leaving for your run. Total run time: 58 minutes and 57 seconds or just over 8 miles.

PM: Easy short run on the bike path. I rode my bike from home to the bike path. My legs felt better than in the first run. I did not time this run. It was around 4.7 miles.

Thursday, December 1, 2011

A Pig Is A Pig




Now This Song Is Dedicated
To A Special Kind Of Person
The Kind Of Person That's Hiding
Under Rocks And In Closets
Wherever You Go
Hiding
Behind A Guise Of Respectability
The Cowardly Journalist
Who Hides Behind His Typewriter
Exploiting People Who Can't Fight Back
The Assassin
Who Strikes People By Surprise
The Sickie Sadist
Who Hides Behind His Police Badge
To Commit Crimes Of Violence
Against Other People
Whatever Role They Are Playing
These Creeps
Are Always The Same
Because
A Pig Is A Pig
And That's That

(Ichi Ni San Shi)

Your Stinkin' Lies Are So Lame
Your Stupid Ideas Are The Same
A Pig Is A Pig
And That's That
You Know Who You Are

Your Phoney Pose Is So Old
You're Just A Product From The Mold
A Pig Is A Pig
And That's That
You Know Who You Are
I Can Predict What You'll Do
'cause Everyone Else Is Like You
A Pig Is A Pig
And That's That
Stupid Mean And Ugly

Down In The Dirt Where You Go
Lower Than You You Can't Go
A Pig Is A Pig
And That's That
Big Brother's Watching You

You Can Dress Up In Disguises
You Can Try To Mesmerize 'em
You Can Surround
Yourself With Friends
Who Tell You What You Want To Hear
But In The End No Matter What You Do
You Will Come Shining Through