Sunday, March 31, 2013

Imagery LV






Geo


Saturday
My left knee was not feeling well. So I decided to have an easy day. I chose the soccer field to do an easy run. The soft surface would put less stress on my feet and legs. I ran around the soccer field twenty two times. Good easy aerobic work. Bike ride plus weights for the upper body. Pull ups before the run.

Sunday
Another easy day. Similar run as yesterday but around two soccer fields  and up a short incline, turn around by the rock bench. I ran the cross country style loop seven times. My legs felt light and strong. I started and finished with a few pull ups. Bike ride.

Monday
Easy run on the bike path, out and back. My legs were feeling good after a long hard working day.

Tuesday
Off.

Wednesday
Off. Tight left ITB.

Thursday
Easy run on the bike path. My left knee is a little sore. After all the bouncing that I did in the last few days I would expect to feel a little tight or sore. My shins seem to be causing the knee problem as my ITB. So after a couple days off I decided to test my knee and I felt OK. 32: 22.


Friday
I created a cross country style loop, including some short inclines and a steep set of steps. My goal was to run the loop three times or 3 x 4 minutes hard with 3 minutes easy of jogging. I did all reps around 4:12. It felt  hard. My legs were feeling tired. But I was very happy with the result. 35 minutes.

Saturday, March 23, 2013

Friday, March 22, 2013

Semper


Saturday
No race on Sunday. So I decided to do a hard effort uphill on the trails. I started my run by the Oakwood Valley Trail gate. The first five minutes is almost flat. After that easy section, the climb starts, very steep hills with sets of steps. I reached the top in 11:54. From Alta Fire Road I made right in direction to the intersection of Bobcat Fire Road. I reached the top in 16:00. From there  I ran up to the intersection of Bobcat and Marincello Fire Road. This section is mostly rolling hills. I reached the intersection of Bobcat and Marincello in 21:26. Bobcat becomes Miwok Fire Road. There is a short section of a nasty hill that takes me to the other side, down a very steep hill. To the right it is where I exit and enter Old Spring Trail. I reached Old Spring in 28:17. From there I put the hammer down going on direction to the Ten Parking lot. Old Spring is about 1.3 miles long. I passed the parking lot in 36:17. From there I basically started a sprint down the trail that runs parallel to the main road in direction to the Oakwood trail gate. I covered this section in 4:26. It is about a 3/4 mile long  narrow  trail. I finished a few feet from where I started in 40:41, the fastest time on this course.

Sunday
Another good run on the bike path. My allergies were causing me some problems, runny nose. I ran a little faster that I should. For some reason I felt the need to do some pick ups in the middle of my run. This course is as flat as you can get. But sometimes you get some nasty wind from the Bay that makes you run a little uncomfortable. That was exactly what  happened during this run. But no complains. I was able to cover the course in 30:26. A good pace for the 4.7 miles course.

Monday
The same course as yesterday but a little faster. I thought I was feeling tired and tight after a long working day. But  when I hit the turnaround mark by the bike shop in 9:17, I was surprised at how fast I was running. Heading back to the middle section I was running even faster and hit the half way mark in 8:53. Then I decided to easy up a little, running to the other end. I hit the turnaround mark in 5:54. Then the last section   I decided to run faster, finishing by the middle way in 5:39. Total time was 29:45.

Tuesday
Off.

Wednesday
Easy short run around the soccer fields.Even after a day off I was feeling tired. I created a cross country style loop around the soccer fields. After twenty minutes of running I did some short sprints, switching between sprinting and bouncing. My legs felt good. I rode my bike to the soccer fields.

Thursday
Off. Short bike ride.

Friday
After a few days of short runs I decided to go for some extra minutes. My daily runs have been very short fro the last couple weeks. This morning I felt the lack of endurance and time on my legs. I was feeling tight and heavy. Not that I ran slow, but for most part of the my run it was a near hard effort for an easy run. I ran from home to the bike path out and back. I felt great going up the 3/4 miles hill after five minutes from my home. On the bike path I ran at a good effort for half way and easy for the rest. 53 minutes and 12 seconds.                                    

Sunday, March 17, 2013

Deer


Be


Saturday
Tempo run on the bike path. 16:51 for the 2.88 miles. I was planning to do a long tempo run but my legs were not feeling rested. So I changed my mind and run hard only to half way, jogging the last 12 minutes. I started a little too fast in 8:24, and the second part in 8:27. My goal was to run under 17 minutes so I was pleased with the speed session.

Sunday
Off.

Monday
After a day off, my legs felt a little more rested. I had the usual nap in the afternoon after work. My short bike ride before my runs are used as a warm up. When I get to the start of my runs, I am ready to go. This time I ran the usual bike path out and back at a good pace, not too fast. My legs felt good. A cold breeze was slowing my down.

Tuesday
I rode my bike to the local track from where I started my run. After a long working day I was feeling a little tired and not even a nap made me feel better. I was able to maintain a good pace. No watch at this time. Good thing I did try to beat my previous time. To loose up I finished with a few strides, fast strides. It revived my legs.

Wednesday
Another day off. Very tired.

Thursday
Good run on the bike path. Where else? I started at a comfortable pace. By the turnaround point, I was feeling good and increased the pace for the second section.  My legs were a little tight but I was able to hold the pace to the finish. I covered the 4.7 miles course in 30:50. Good pace of an easy run.

Friday
Off. Very tired from working until late.

 

Imagery LIII





Monday, March 11, 2013

Week


Saturday
Easy run on the bike path. The usual out and back route.

Sunday
Another run from the bike path. I did some pull ups before and after the run. My legs were feeling quite dead in the last days. I have been working long hours with not much time to run.32 minutes.

Monday
Off.

Tuesday
Off.

Wednesday
Good speed session. I was feeling a little bored so I decided to do something different. My run started with a few pull ups, then a ten minutes easy run followed with a few uphill bouncing reps, Lydiard's style. After that I did a few one hundred meters reps. My legs felt great. I finished with a few easy minutes. After that I did a few more pull ups. I rode my bike to the bike path area. 38 minutes.

Thursday
Off. Long working day.

Friday
Easy run on the bike path. Very cold and wind. I rode my bike down to the bike path. Nice to see so many people out there. My legs were feeling good after another day off. I am feeling like a jogger, very little running. 31 minutes and 31 seconds.

Monday, March 4, 2013

Yuri Bezmenov on KGB interest in yoga

Worth

Very short week. Just trying to keep some fitness going.


Saturday
Off

Sunday
Back to the Rush Creek Area. I decided to do a tempo run from the Bahia Gate to the Rush Creek Gate and back. It is a nice cross country style course with some good rolling hills in the first fifteen minutes and becomes flat for the next fifteen minutes. I started hard and covered the the first quarter in 14:30. I did not expect to run this hard, specially going up and down these short steep hills. When I reached the Cemetery Marsh, I was feeling the pace. This second quarter is completely exposed with lots grasses. My legs started to feel heavy and my breathing was becoming difficult. I reached the turned around point by the Rush Creek Gate in 14:45. Since my goal was run the course under sixty minutes, I was feeling optimist. The third quarter  was very difficult because the weather became warmer and the traffic in the trail increased with horses, bikes and people. But no excuses, my legs  were feeling heavy and tired. I ran this section in 15:16. The last section is the rolling hills, or the first quarter. I was feeling tired and the traffic was getting worse, being difficult to pass all the horses and walkers. I managed to run this section in 15:15, slower by 45 seconds. Glad it was overs and I passed the Bahia Gate in 59:51.

Monday
Long working day.

Tuesday
Speed session on the bike path. After a short warm up I did 6 x 90+ secs with 90 secs easy jog in between. Nice speed session. I ran all the reps in 1:34 except the fourth rep, 1:37. My legs felt great. 40 minutes.

Wednesday
Day off. Long working day. Upper body weights.

Thursday
Easy run on the bike path after work. Great weather. Short bike ride.

Friday
Another day off.