Little Bad Legs

14 miles this morning in rather warm weather.  It rained some last night but was mid-50's and muggy.  I'll take that over snow and wind though....  Just couldn't get going today and I'm not sure why.  I figured after 3-4 miles I would be able to pick up the pace but it just didn't happen.  I accepted the sloggy feeling and just rolled with it to the end.  Drank @ 7 and 13 and my stomach was fine so that's 1 positive thing that came from today's run.  Average pace was a measly 6:53.  Oh well.

Adidas (204)

Interesting run tonight.  I worked Klamath Falls this morning and because of the early departure, a run just wasn't in the cards.  I got home about 6 and it was all sorts of rainy and windy, so I jumped on the treadmill.  3 miles later I was getting dizzy, couldn't breath very well and was very hot.  I left the house and did the 2 mile Albertsons loop in my shorts and t-shirt which wasn't enough clothing.  So back home and 1 more mile on the treadmill.  Ugh!  Oh well--at least I was able to get some miles in.

Type A (14)

Nice and chilly this morning, but that's okay.  I ran a 5 mile route around Albertsons, north on Foothill dr, around the golf course, south past Medford Medical and west on Barnett to the dog park.  5 miles exactly in 33:39 out, 30:00 back.  10 miles total on a rolling course with a few decent hills.  Feel pretty good.

Rotterdam (528)

I love these shoes.  It's time to chuck them but I just can't bring myself to do it.  Prehaps my all-time favorite...

9 miles this morning.  Similar route to yesterday.  Hopefully I can get a few more in tonight.

Adidas (213)

5 more miles tonight after getting home from work.  The rains had softened some, so it made for a pleasant run.  Except for the part when I was nearly hit by a car.  I'm sure the bumper was within 6 inches of my right knee as he accelerated out of Medford Medical Clinic without looking any direction other than left.  What an idiot.  I jumped out of the way, yelled at him and sprinted after his vehicle as he sped away.  Morning runs are so much better when one basically owns the roads because of virtually no traffic.  Not the same at night.

White (131)

10  mile route, same as Tuesday.  It makes for some nice rolling hills the first and last 3 miles, as well as a steep hill around mile 4 and mile 6.  Anyway, a misty rain this morning which made things nice.  Legs felt pretty good after the first 2 miles.

Rotterdam (538)

Easy run this morning without a watch.  Tried to keep things as slow and simple as I could.  Hopefully I can get in 20-22 on Saturday and have a new weekly high in mileage.

Adidas (218)

Started the morning off running from Jill's house to Phoenix HS for the Phoenix Pioneer Run.  Added 1 more mile at the track while I was waiting for the race to start.  I wasn't sure how the race was going to turn out, so my only goal was to run sub-6 on each mile. 

1- 5:45 as we started off and I just went out with whatever pace the others set.

2- 5:56 with a turn-around and slight uphill.  By this point it's a senior in HS and myself.  Come to find out he was pretty quick (3rd @ state, school record in 800, 1500, 3000, and 5k).

3 & 4- 11:34.  Missed the 3rd mile so not sure how these 2 miles went.  Both were basically rolling up-hill with 1 semi-large hill.

5- 5:46 with more rolling hillls and slight downhill.  Still just the 2 of us with a big lead over everyone else.

6- 5:11.  At this point the HS guy makes a break around a corner and gaps me by 3-4 seconds but I quickly closed it and caught back up.  I felt fine with the increased pace so I figured to roll with it and see how long I could maintain it.  I also figured that if I stood a chance at beating this guy, I'd have to break him with over 3 miles left.  His leg speed would tear me up if I waited too long and we were together at 8 miles.

7- 5:26 with some gradual uphill but the HS is slowing down, or at least not hanging with me like before.

8 & 9- 10:22.  I really wish I hadn't missed the 8 mile mark.  I was cruising and trying to keep some distance between myself and the HS in second.  Either way, the last 2 miles make for a 5:11 average, so I can't complain.

Took 1st and just barely caught my sister who was crossing the finishline for her 5K that had started 30 minutes after my race.  Made it fun to finish at the same time.

Had some time to kill so I ran 2 more miles for a cool down while I waited for awards.  Or at least that's what I thought I was waiting for.  After 90 minutes of waiting, I got jack.  Not even a "and our overall winner in the 9 mile run was...."  Rather, I got a lame blue ribbon for winning my age group.  SWEET!

By this time it was 11 in the morning and I had to get going so I ran the 4 miles it took to return home after a very long morning.

White (143), Type A (25)

Highest mileage week ever.  I'll hit somewhere around 60 next week...

7.5 miles this morning in Roseburg.  Ran from the Sleep Inn to Troost St, then south through the neighborhoods behind Dr. Black & Jorgensen's office.  I ran nice and easy with all the miles in the 7:00+ range, which felt good after Saturday's miles.  Legs feel pretty good.

White (150)

7.5 more miles tonight, still in Roseburg.  Ran east from the Comfort Inn on Garden Valley Rd to Pomona Rd on Diamond Lake Highway.  I'm glad I got back when I did.  Not much fun running in the dark on a fairly busy highway.  Lost of logging trucks tonight.

Adidas (225)

I overslept this morning.  Ugh!  Only had time for 5 miles as I ran west to the movie theater and up the hill behind it until the city road ends and county road begins.  Good hills!  Hopefully I can find time for some more tonight.

White (155)

Coos Bay tonight and it was very windy and rainy.  Made for an interesting run, but it was fun.  I ran to North Bend HS in hopes of running around the track but the fence was locked.  Ran to Big Town Hero and then west to Wal-Mart, then back.  I was SOAKED when I finished.  6 miles total.

Adidas (231)

Long day of driving.  I worked Coos Bay this morning, leaving around 11 with stops in Coquille, Bandon, Gold Beach, and Brookings.  I didn't get home unil 6 and I was dying for a run.  Ran my 5 mile loop around the golf course and Foothill dr, followed by the St. Mary's loop, Albertsons loop and St. Mary's again.  Last 2 I pushed a bit and ran in 6:30 pace but the first 9 were all around 7:00/mile.

Rotterdam (549)

2 laps around the golf course/footill drive loop.  I tried to keep the pace as slow as my mond would allow, but I didn't have much energy so it worked out well.  5 hours of sleep last night, up at 5:00 this morning and working within 10 minutes, only a banana for breakfast and sandwhich for lunch.  Needless to say I was a little drained by the time I got home from work.  First 5 miles were rough, 2nd 5 were better.  All were between 7:30-8:00/mile pace.

Sinister (258)

Quick one this morning.  Down Barnett to the freeway, then back and 1 loop around Albertsons.  Nothing special to report.  Tomorrow should be interesting.  My plan is to run as slow as possible and still win.  Hopefully that can happen at around 6:00 pace.

Adidas (236)

Another weekend, another race, and another good experience.  My confidence for a decent marathon in December is growing, which is the best thing to take away from this morning.  This morning was the 1st Grants Pass Half Marathon, 10K, 5K and when I heard the winner received winter running gear, as well as a tech shirt and gloves to every participant, I figured the price was right to race.

It was fairly cool this morning in GP, around high 30's-low 40's with just a bit of moisture in the air.  I couldn't decide what to wear, but went with a long-sleeve shirt and gloves which was about right.  After a 2 mile warm-up, we lined up to start the race.  I had 3 goals before the race; 1) win, 2) in the slowest time possible, 3) with each mile under 6:00/pace.  The first 2.2 miles were like a typical HS cross country course on grass, wood-chip trails, bike trails, wooden bridges and around many tight corners.  From that point on we ran on a highway that consisted of rolling hills and stretches of pancake flat roads.

I ran with another guy through the first 3 miles at a comfortable pace.  For the next 3 miles, once per mile I would surge for 30 seconds and increase the gap between the two of us.  The pick-ups felt pretty good and it broke up the miles mentally.  I thought if nothing else it would mess with the other guys head a bit.... :)  Around mile 8 both of my hamstrings felt rather tight and possibly strained?  I didn't want to push the pace any harder, but at least maintain and finish off the run without a hint of an injury.  I pushed my last mile to see what I had left and was able to hit a 5:09, so that built the confidence a bit. The final .1 took us back onto the grass and across the start/finish line where they had chocolate milk waiting for the finishers (why don't all races provide this?  It was awesome!).

Anyway, so I pushed it harder than I originally planned, but that seems to happen to me every time I race.  It's hard for me to slow down when I get caught up in the 'excitement' of the race.  At the same time, I don't think I 'gave it everything I had,' but that's okay.  I ran faster @ the Bryce Canyon Half Marathon in 2006 by 7 seconds, but I think I'll count this as a PR for a couple reasons.  It wasn't a blazing downhill and it was a loop course that started and finished at the same spot so there wasn't an elevation gain/drop.  Perhaps I could have gone a bit faster had I tapered some or if I hadn't ran 70 miles this week (my highest ever).  Not a big deal though....  I just looked at this as a training run for Sacramento.  2.5 miles to cool down and my hamstrings feel better now, so hopefully it's nothing, but I'll keep my eye on them.  So I met 2 out of 3 goals.  I won and kept each mile under 6:00/pace, but I could have slowed down some, but again, I get caught up in the race and have a problem not racing.

Type A (40)  Shoes feel good enough that I'll consider them for the full 26.2

Splits:

Mile	Split	Total Time
1	5:39	-
2	5:50	11:29
3	5:45	17:14
4	5:31	22:45
5	5:35	28:20
6	5:35	33:55
7	5:33	39:28
8	5:43	45:11
9	5:44	50:55
10	5:43	56:38
11	5:48	1:02:26
12	5:37	1:08:03
13	5:09	1:13:12
.1	.31	1:13:43

Only time for 4 miles because I slept through my alarm this morning.  I didn't sleep well all night, but then a little too well at 5:45 when my phone was beeping.  I ran the St. Mary's and Albertson loop.  Left leg still feeling the effects of Saturday.

White (159)

4 more miles tonight when I ran to Jill's for dinner and FHE with the grandparents.  Very fun night as we enjoyed having the parents around for a while.

Sinister (262)

10 miles this morning.  Yup, I got up in time to run!  2 laps around the golf course/Foothill drive loop.  Legs feel better but nowhere near 100%.  I just have to make it through this week and then it's taper-time!

Adidas (246)

Today's run put me @ 1844 miles for the year, more than double last years (921), with 40 more days in 2009.  Good stuff!

Enjoyable run this morning through the dense fog of Medford.  Not sure if that's how it will be throughout winter, but its been like this every morning for the last week.  I ran the Foothill/golf course loop and then south on North Phoenix Highway to Home Depot and back.  Great hills and my legs feel even better today.  Still not 100% but we're getting there.

White (170)